Blair’s Weekly Update 09-07-2014

Doc’s Talk:

Dr. Scaff spoke on nutrition and specifically about sodium – not as bad as it’s made out to be and is necessary for our body to function.

Table Duty: 

Thanks to staff leaders Maricel and Sandy of the Pink Group for doing such a great job at table duty!  The refreshments were just what we needed after a very long run in the hot sun!  Mahalo!!!

Group Reports:

Advanced Group by David FitzPatrick: 
(Pace – <9:00 per mile pace) 

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We welcomed Satomi and Matt back, and a runner named Gene also joined Les, Donis and I for an easy 14. Next week we are meeting at the 2nd park on Hawaii Loa road at 6:15 am to catch Doc’s talk.

Pink Group by Stephen Cole:
(Pace 9:30 – 10:30 minutes per mile)

The pinks went out at 6:00 am with a total of 9 runners this morning, including: Rosie, Sandy, Maricel, Kolter, Chris, Arleen, Steve, Earl and Jun.  We were also joined byJohn and a few guest runners after the talk. It was an unusual day, since some of the Pink staff manned the table, while others ran from the 2nd beach park.  Next week we will all be running from Maunalua Bay Beach Park in Hawaii Kai.

It was a hot day, with temperatures eventually hitting a high of 93 degrees – the record was 94 set in 1986!

Below are the stats for the run from the 2nd beach park:

  • Distance: 16 miles
  • Overall Time: 2:52:36
  • Overall Pace: 10:45
  • Running Pace: 9:40

Some of the Pinks ran 18 miles on Sunday, and some ran 16, but next week will be a full 18 miles for the group. Remember to hydrate well even the night before a run, and again in the morning. Also remember to eat some good carbs for fuel on Friday and Saturday to help get you through the Sunday run. Much like sleep, food and hydration run in 48+ hour cycles.

See you all at the Maunalua Bay Beach Park in Hawaii Kai at 6:00 a.m.!

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)

A small Grey Group, including Byron, Rob, Emily, Ron, and Paris (a Silver) started from the park to do 16 miles. Some were not quite up to speed (Emily recovering from a recent illness and Ron just back from 3 weeks of travel in China and Tibet with no running) so the pace was a bit slower than usual (about 11:20 overall) but no one complained – it was too hot to go faster anyway. On Monsarrat Avenue, Emily headed back to the park. Byron kept us going by talking about food, especially bacon and chocolate. Together.

We all made it out to Nelson’s Oasis but only Rob chose to go on to Trinity Church to get the full 16 miles. Paris, Byron and Ron headed back. Paris took a tumble on the pavement along Kalanianaole Highway resulting in raspberries on one elbow and one knee. We ran to the next beach park, cleaned the scrapes with water and wipes we were carrying, and applied a band aid to the elbow. So here’s the caution – as we do longer runs we get more fatigued and don’t lift up our feet as much on each stride so that even small irregularities in the pavement or sidewalk are potential trip hazards. So be especially mindful during the latter part of your run to maintain your stride and be alert!  Also, if you are wearing a pouch, carry some wipes and band aids in case someone in your group gets a scape or cut while running.

Silver Group by Lynnae Lee:
(Pace – 11:00 – 12:00 min. per mile)

The Silver group completed their first official 16-miler today. A few of us started our run earlier in the day to avoid the rising heat. John escorted the early birds from Maunalua Bay, including Scott, Kim, and Hiroshi.  Alberto escorted the rest of the group from the HMC HQ – Paul, Amanda, Madoka (Coco), Ken, and a few others. There were a total of 11 Silverados attacking the 16-mile distance. Alberto emphasized the importance of managing our energy so that we can finish strong on the second half (aka a negative split).

Homework [mandatory]:
Target 32-36 miles per week. Minimum 2 homework runs of 8-10 miles, with a rest day in between, as rest days are training days too. Also remember the 10% rule; mileage should be increased by no more than 10% per week. Runners who haven’t been doing their homework runs will start to feel the difference on tired legs and feet.

Running Tips:
Shoe check – Will they make it to marathon day or will you need to break in a new pair? As a rule of thumb, shoes have a life span of 500 miles, and are “marathon ready” with 200 miles on them. If you’re not sure, take them in to the running shop (preferably after a run) and have them examined. It takes approximately 2 months to break in a new pair, so plan on starting in early October.

Upcoming:
9/14 – We plan continuing the same 16 miles next week. There will be an optional early bird group starting from Maunalua Bay at 6 a.m. FMI email lynnaelee@yahoo.
10/5 – Hokulani Bake Shop 25K at Kailua.  Early registration ends September 17.  It’s a nice course that goes onto the Marine Corps base. Come run for cupcakes!

Shout Out Corner:
Congratulations to the many HMCers who participated in the Runners HI 20K on 9/7, the second race of the Marathon Readiness Series. Happy finishers included:  Tony, Tavy, Dr. Joe, Izumi, Jimmy, Mindy, April & Jun L., Jimmy, Horacio, Ivie, Andy, Martha, and James. Temperatures started very cool, but quickly got hot. Finishers got to enjoy Hokulani cupcakes at the end, and discovered it’s a great recovery food. Good job to all! HMC training pays off again.

A Remembrance Run: As September 11th rolls around this week, please take a moment to reflect on the many blessings we have to live in and belong to the U.S.A. This past Saturday I ran in the most impactful race out of all the races I’ve done (and I’ve done a bunch). It was the Fisher House 8K, Hero & Remembrance Run, Walk, or Roll at Ford Island. The course was lined with boots – one per service member who perished on active duty from 2001 to present. It was a sight to see, as runners stopped by to pay respects to their friends and loved ones, and families took time to teach their youngsters about the significance of boots decorated with flags and pictures. I couldn’t help but feel grateful for the sacrifices of these individuals I’ve never met. In the end, all 7000+ boots were collected and placed in the field fronting the Pacific Aviation Museum where they will remain for the week as a visual reminder of the costs for our freedom. I strongly urge everyone to participate next year. It’s a great event, and just like running, the experience of being out there on the course can have a profound transformative effect.

Black Group by Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

For our first 16-mile run, Devan, Lianne, Kiana, Michelle, Vu, Doug, James, Greyers, Melissa, and Amanda, Russ, and Ivan ran from Wailupe Circle towards Waiholo residential area, picked up Lori and Dora, and continued running towards the gas station. Since we skipped Kahala Avenue last week, we ran it this week and continued on to Triangle Park, and around Diamond Head. Melissa and Amanda went back to the clinic start to join their group, and the rest of us ran around Kapiolani Park towards Waikiki, had a few pleasant water stops, said high to Rosie’s group on Paki Avenue, and had a nice chat other Pink group runners at the Clinic Start. We continued our run in the hot and humid weather back through Diamond Head, said “Hi” to Devan’s parents at Triangle Park, around Kaimuki Middle School, Water Dharma, and to the gas station. Since we predicted that we were going to be 1 mile shy if we returned to our cars, we ran past Wailupe towards Aina Haina Shopping Center to reach our goal for 16-ish miles. We ran at a pace of 12:15 minute per mile which includes the multiple water stops. Great job everyone!

Next week, we will continue 16-ish mile run from Wailupe Circle. We will be meeting at 6 a.m. If you are running late, and would like to run with, you can park at Waiholo St at around 6:15-6:20 a.m. Please continue your homework runs of 40 miles a week which includes the Sunday run.

White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 minutes per mile)

We had about 20 members in attendance this morning for another 14-mile run; we took in Kahala Avenue today.  We missed Guru Sam who is on a month long trip to Southeast Asia.  Staff leaders Bob, Lisa, Dwight and Blair led the group through the route. Members of our group included Russell, Ming, Monica, Jade, Elena (who will be away for a month long journey to the British Isles), Jaimie, Chong, Darryl, Alberto, Hannah, Tomoko, Yukari( a very good runner from the Lucky 13 group), and Stan. Sorry if I missed a few of you.   Elena and Stan had to leave after the Kahala gas station but others persevered and finished up a very tough 14-miler, which as mentioned, included Kahala Avenue.  It was very hot today and the trade winds blew “stingily” and very lightly. Thanks to the Staff leaders Bob, Lisa, Dwight, and also “senior” member Russell, for keeping everyone organized and in good spirits!  We expended almost 1,500 calories on this run!

Special thanks again to Nelson and his Purple assistants for the “Oasis” at the second beach park.

Our first 16-miler scheduled for this coming Sunday so let’s keep up with our homework runs.  

Blue Group by Val Ogi:
(Pace 12:30 – 13:30 minutes per mile)

I attached a picture that Russell took for us noting that our group lacked testosterone this week, thought it was funny that it showed the Women’s bathroom sign.

Our blue group consisted of all women today, don’t know if the guys were on vacation or running another race today. We had Fiona, Colette, Melodee,Tannia, Enli, Olivia and myself. We ran out to Wailupe Park and decided to attempt our 14-miler going around the zoo after heading back to the finish line, since it was another hot beautiful day in paradise. To our surprise the mileage was only 13, but we gave ourselves credit for 14 ha ha. We discussed that we should have found our running shoes by this point in our training and to break in a new pair you should alternate the new ones on the shorter runs first. You don’t want to wait till November and find out that the pair you’re wearing won’t last until race day.  With these longer runs we suggest finding the snacks that you want to carry along, that will give you energy to make it through the marathon. Also finding with the longer distance that the salt is building up on our skin which causes us to rash, suggested Vaseline, glide or sports shield anywhere clothing or skin may rub.

Beginners:

Buff Walkers by George Ushijima:

The first official walk of September. We had great weather for about 10 of us. With Rogerbidding us a good run today. We got to go the usual way with going across to the mauka side of Kalanianaole Highway taking advantage of the sidewalk there. We now stretch ourselves by going an extra mile and getting to the 2nd beach park, Kawaikui. There we were grateful to find Nelson had waited for us with cold drinks and snacks. All was appreciated and enjoyed partaking of the awesome fare. We then made our way slowly back to Kapiolani Park where we found that there was still a snack table to greet us. Yayy!! Sorry to be so late slow and late but we did finish. It came out to 15.45 miles at 4 hours 22 minutes. That comes out to 16:57 per mile. But we made 36 minutes of stops along the way putting our total time at just under 5 hours. When we include those stops it comes out to 19:17 per mile. Maybe we took a bit long on the stops.

Roger will be there for the next 2 weeks to greet us all on nice walk for the next 2 Sundays. George will be back on 9/28.   Keep on Walking!

Sweet 16”s by Roanne Abe:

Less than 100 days to go before the Honolulu Marathon. Sweet Sixteen’s are keeping to the game plan and showing up and getting it done!  Lynn2, Dan, Sylvia, Annette, Sherry, Yuriko, Noreen, Carmen, Macy, Linda, Pam, Cliff, and Roanne all set out today and finished 14.7 miles while the Sun and trade winds watched over us. We averaged about 16:30min/mile and if you believe my Garmin, we burned about 1,200 calories.  Wow!  Water and sunscreen were musts today and the shade was a welcome sight. Much thanks toNelson and the table volunteers for providing such great tasting icy cold drinks and salty snacks. The oranges were so sweet we almost raced to Costco to get some.  We know we’re not the fastest of the clinic groups and we truly appreciate seeing you!

Now is the time to make use of those discounts at the Running Room (if you went to the shoe talk) or Runners Route (bring your HMC discount card) and make sure you have the gear (shoes, clothes, sport drinks/snacks, etc.) that will make your marathon experience a happy one.  Take the time to review how the walk went and if you need to swap out gear to make it better.  If you have tender spots after the run, try different things to help prevent blisters from happening.  Nothing new on race day, so experiment well in advance.  Remember to feed your brain as well with all the knowledge that Dr. Scaff has packed into his marathon book, especially if this is your first marathon.

Remember to do your homework walks and we will see you on Sunday!

Green 15’s by Louis Crompton:

IRASSHAI!  We were happy to be joined by Kaori-san and son Sean today. Well, what’s the stereotype if a mom shows up with a HS boy… surely the lad will charge up / down the hills and mom will struggle to keep up? Give yourself minus points if you believe that stereotype! Let’s just say that today was NOT the first time mom laced up a pair of running shoes… educational lesson displayed was there is a world of difference between an experienced long distance jogger and a short distance sprinter. Omedeto gozaimasu, okasan. And we should give a welcome to all our participants who show up each and every Sunday morning – it takes a lot of effort and commitment to come join the clinic each outing…  just one example – Scott has to drive in from the Ewa area each Sunday early morn; he could have run the 20K at Barbers Point today, but instead drove all the way in to run even further with us… that’s a lot of dedication. We had 8 at the starting line today and meandered  “all  the  way” out to Holy Nativity Church [gee, that’s far]; when we got back the Garmin said we had gone 13.7 miles in 3H 33M, giving us an overall pace of 15.5 m/m (Do we slow down after 11 a.m.?)   By the way, we and a lot of other HMC participants drank from the water faucet in front of Holy Nativity Church… to the left of the faucet is a plaque… so who is our benefactor for that water fountain? Next time you go by, be sure to read the plaque and give a little fist bump – show appreciation.  And we do appreciate the Oasis being open for business and our great team back in the park… when Green 15 left there were still about 4 groups that had not returned and the refreshment crew was staying open for them… thanks for waiting. Next Sunday, per Green Team plan, we will increase our distance a hardly noticeable 1/2 mile. We did 13.7 today and you won’t even realize we go further next week… just hard to believe. Homework!

Golden 14’s by Dean Takashige:

Today was our first official HMC run for September. Overall the clinic turnout was low because a lot of the HMC members were participating in the Barbers Point 20K, which was the 2nd run of the readiness series of runs. We still had 11 runners, which isn’t too bad.

We were faced with another hot day, but we were blessed with a nice breeze along the way. Wow it less than 100 days to the marathon; this is nearing the home stretch and everyone should be thinking about what you will be wearing on marathon morning. Everything from hat to shoes and everything in between. For those who have not bought a new pair of shoes seriously think about it. You need to be able to put at least a hundred miles on the shoes before marathon morning. I am one of the people who fall into this category. Usually we buy our new paring in July – August time frame.

Start also experimenting with what you will be eating along the route, pretzels gels etc. Start testing them out so you know which you like best. Marathon day is not a good day to try something for the first time….

Today I tried to keep the pace going out a little slower than normal to get us used to this, weather you knew it or not…this also facilitates feeling a little better on the return. Today I was assisted by Sandra. We ran 13.3 miles in 4 hours and 33 minutes and burned about 1,391 calories. Try to keep up with your homework runs at least an hour 2 times this week and we will see you on Sunday.

Lucky 13’s by Derby Linden:

Many thanks to Jesslyn for stepping in and taking Noah (10 year old) on the group’s first 14-miler along with Robin. Many others were either, injured, out of town, ill or running in the Readiness Series at Barber’s Point. Hopefully, next week the crew can all re-group and get back on track. We are less than 100 days to the Honolulu Marathon (Sunday, December 14th) so get those miles under your feet. Do your homework at least 30 miles per week.  Here is a sample of September’s run: Sunday ~ 14 miles / Monday ~ rest / Tuesday ~8 / Wednesday rest / Thursday ~8.
Hydrate, Hydrate, Hydrate and listen to your body.

Da Comment Corner:

What’s in your fuel belts (or pockets)?  

As most of you are well aware, on the longer runs, just water is not enough to replenish one’s energy sources. I am sure that the staff leaders have given their ideas as to what might be a good source of energy replenishment. In the past I have taken Power gels, GU, Car-boom, Cliff Bars, Power bars, VAAM (powdered Japanese energy drink), gummies, etc., as well as carrying powder for Gatorade. Some swear by pretzels and ling hing mui seeds, while others are adamant about their preferred gel packets. Please experiment accordingly and ask your fellow runners what works for them.

My “fuel of choice” so far this year, lots of Gatorade drink with a little VAAM mixed in (oh, and a few pretzels courtesy of Nelson’s Oasis). And, it is always subject to change. So like the credit card commercial that asks, “What’s in your wallet?”   Inquisitive HMC runners might ask, “What’s in your fuel belt”?

Third and Final Bus Run – October 12th – please sign up when the sheet is posted.    

The drop off point for most Intermediate and some beginning groups will be at Makapuu Point – approximately 15 miles.

See you at the water stops,

Blair