Blair’s Weekly Update 09-14-2014

Doc’s Report:

Dr. Alan Tichenal was our guest speaker who spoke about protein. See and hear his entire talk on “thumb drive” – see Bruce Mullikin for details. Thank you Dr. Tichenal for a very informative talk!
Table Duty:

Thanks to staffers Libby, Bob, Gail and Evelyn for the great spread at the table! The fruits and the rest of the goodies were awesome!!

Group Reports:

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

The pinks went out at 6:00 a.m. with a total of 12 runners this morning, including: Lisa, Earl, Sandy, Steve, Chris, Miki, Jun, Izumi, Chris, Jimmi and Joe. We were also joined by Sandy’s friend Pua and a few other guest runners after the talk. We ran in from Maunalua Bay Beach Park in Hawaii Kai, and then ran back for a total of about 18 miles. It was another hot day, but the run in was nice and cool. Below are the stats for the run:

Distance: 17.95 miles
Overall Time: 3:23:26
Overall Pace: 11:20
Running Pace: 9:37

It was a good 18-miler on Sunday, and the whole group did very well. For some of us, this was a Personal Record for the most miles ever ran at one time! This should go a long way toward boosting your confidence in your ability to run the marathon and finish it well.

Remember to always get plenty of water, carbs and sleep in the 48 hours before a long run, and to keep up with your mid-week training runs. If you can do this, and keep your total weekly mileage to at least 40 miles, you’ll be in great shape 🙂

We will be meeting at Maunalua Bay Beach Park in Hawaii Kai at 6:00 a.m. again next Sunday.

Happy running, and I’ll see you all then!

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

Seven Greys, including Andy, Byron, Ron, Mindy, Rob, and newcomers Jenny and Yukari (who ran with the White group last week and Lucky 13’s before that) set out on a warm day amid participants of the Na Wahine Triathalon. Byron soon started talking about food again – primarily Bacon flavored stuff, but was especially pleased when we passed by a house on Kilauea where the smell of breakfast with bacon wafted out onto the street. At the gas station, Mindy, Andy, and Jenny headed back to the park. At Nelson’s Oasis, Byron turned back leaving Ron, Yukari, and Rob to press on to Trinity Church. On the way back it was noted that the advantage of going all the way out to Trinity Church is that we all get to stop at Nelson’s Oasis again – hurray for Nelson!! It felt good to do 16 miles for the first time in a while.

Next week Mindy is doing a marathon on the mainland, Andy is doing the Maui Marathon, and Ron is volunteering at the Maui Marathon. Byron will also be away so Grey group members may need to run with the Silvers or Pinks.

We are within 3 months of the marathon where we will be doing our longest runs and log the most miles. Injury avoidance is critical so pay close attention to your body for signs of problems — aching muscles, pain, or soreness that does not clear up within a reasonable time, persistent fatigue, and so on.

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

There were 14 Silverados along for another 16-miler today. Several of us started our run earlier in the day. John, Jimmy, Carl, Mark, Hiroshi, Lynnae, and Terry were amongst the early birds from Maunalua Bay. Alberto and Tony escorted the rest of the group from the HMC HQ – Paul, Horacio, Amanda, Coco, and Melissa. It was nice to see many familiar faces on the road, as we are all getting “marathon ready” in just a few short months. The camaraderie and conversation helped pass the time. Incidentally, a few members of the group got so engrossed in their conversation, they forgot to keep running until they were passed by the White Group! Many of us agreed that the importance of having a group for these long distances increased exponentially on these hot days. Alberto emphasized the importance of safety, especially along Kalanianaole. Runners must leave space for cars and cyclists. Unfortunately, others have gotten injured on this stretch of road before, with dire consequences. Run single file, and look behind before stepping out of your “lane”. Good job everyone! Keep up the good work.

Homework (mandatory): It can be monotonous, but remain disciplined during these high mileage months. 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.

Running Tips: The longer distances can take a toll on the body, especially with the extreme heat and humidity. Be sure to stretch at the end of your run; this helps with recovery. Try hydrating the night prior, and limit your alcohol intake. A carefully planned diet of easily digestible foods the day before can also make a long run pleasant. Chaffing is inevitable, so be sure to apply an anti-chaff substance like Vaseline, or alternatively, some carefully placed band aids.

Upcoming:

  • 9/21 – Another 16-miler next week. John will lead the optional early bird group starting from the Hawaii Kai dog park at 6:15 a.m.
  • 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 and test out your training!
  • 10/12 – HMC Bus Run #3. Mark your calendars, and be sure to sign up. This is the last one of the season.

Shout Out Corner: Mahalo to Nelson and the Purple Group for your wonderful hospitality and ice cold Gatorade at Kawaikui Beach Park! The “tough runner” awards this week goes to John, Mark, and Tony who completed 18-mile runs today. Given the imposing heat and humidity, that’s an accomplishment to celebrate. Special congrats to Mark, who completed his longest distance yet! Good job, gentlemen. You earned an extra rest day.

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

Devan, Lilo, Stich, Mochi, Abe, Kurt, Jan, Marianne, and Ivan began their run at Wailupe Circle as we quickly ran into our fearless leader Russ who already started running before the group. We ran towards the 2nd beach park, turned around, and ran back to the 1st beach park, to gas station, through Farmer’s Road, Triangle Park, around Diamond Head and towards Waikiki. We had our first cold water stop, turned around and headed toward the Clinic start. We then ran around Diamond Head, and Ivan and Mochi cut through 22nd Ave as the rest ran around the dog park towards Kaimuki Middle School. We regrouped at the Gas station and ran back to our cars. It so hot and humid that the conditions did not bring out the best of us, but we completed 16ish miles on a 12:25 ace with the water stops. Great job everyone.

Next week, we will be starting earlier at 5:45am at Wailupe Circle.

Happy running!

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

Staff leaders Bob (our “energizer bunny”), Lisa, Dwight and Blair led the enthusiastic pack of 20 runners through its first 16-miler. It was one of the most humid running days so far this year. The hot sun beating down on us didn’t make running conditions any easier. Yet the hardy group persevered and completed its goal – to reach the turnaround point at the water stop at Trinity church and back. We are always grateful for Nelson’s Oasis and we “double dipped” in this luxury coming, and going.

Stalwarts Jessica, Russell, and Janey helped in leading Melissa, Ming, Atilla, Monica, Bill, Elaine, Tomoko, Hannah, Donna, newcomer Olivia, Jade, and Danelle.

Hope you are having fun in Thailand, Sam! We miss you (at Bogarts as well)!

Please be diligent with your homework as we continue our 16-milers. Please also remember – no need to try too hard on your homework runs – we all do not need to get injured or lower our immune system by overtraining at this point. An hour to an hour and one half of nice easy running is all that is needed at this point. Only 12 more weeks before the marathon. We might schedule one or two 18-milers before we start to taper.

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

The Blue Group was the Magnificent 7 on Sunday, bearing the heat and humidity and completing its second 14-miler lead by Andy with Val making sure everyone finished. Joining the group this week was Cheryl who now lives in Virginia. A couple of runners turned back at Wailupe Park due to other engagements, but the rest made it to Kawaikui Park to enjoy Nelson’s refreshing Gatorade and snacks. The Lucky 13’s were right on our tail. Plan now and decide what you’re going to wear during the marathon. Get your new shoes now if needed so you can tryout your gear and whatever you’re going to bring, such as energy bars or snacks. You don’t want to try anything different during the marathon. We’ll continue to do 14 miles in order to have 4 weeks under our belt, then increase to 16 miles. Great job! Keep up your weekly training.

Beginners:

Sweet 16s by Roanne Abe:

Wanda joined us for her first HMC experience. Today we showed her how to get to Nelson’s Oasis and quoted Cliff’s Marathon Maxims to her. Our distance was 14.7 miles, creeping steadily up to our mid-October goal of sixteen. All of us (Lynns-1 and 2, Roanne and Joanne, Linda, Dan, Dat, and Isaac) were worried about the heat, because of the high humidity caused by last night’s rain, but in the end it turned out to be not so bad. Many thanks to life-saver Nelson and his wonderful Oasis

Green 15s by Lou Crompton:

We were happy to see Kaori and Sean return for a second week [and they promised to come next week]… hope our few missing team members mend and will rejoin us soon, we miss you! Green Team broke the 14-mile threshold with a 14.15-mile excursion today to revisit the Holy Trinity Church to read the dedication plaque next to the water fountain. Despite the warm temp and scarce breeze, we made the trip in 3 hour 34 minute, giving us an overall 15.12 minutes / mile pace. Luv it… with 3 months left in our training, the Green 15 crew remains right on target to finish the marathon at a 15 pace for a 6.5 hour finish – the team is doing great! For participants in other groups, if you double your 13 or 14-mile time, will you finish the 26.2 mile marathon in under 6.5 hrs? If not, come give Green 15 a onetime try…we have room, and we will finish the marathon at 6.5 hrs +/- 10 minutes. One of our guys has an app on his smart phone that reports we burned 1378 calories today…. OK…. so I went home and ate 10 cookies to balance the calories lost… glad I paid attention to the nutrition talk. Our collective thanks to the oasis for being open, and for the excellent assortment of fruits and goodies at the refreshment table… whoever selected the sweet pineapple really knows how to pick em. Next Sunday we go out another barely noticeable bump up in distance. I know, today felt the same as last week, but we did go further… and next week further still, but who can tell? Lucky we have GPS trackers. Please, please, please do your homework runs… they are so important now that we are actually doing some distance on Sundays. Aloha

Golden 14s by Dean Takashige:

This was the second week in September and another hot sunny Sunday. We had a decent turnout and overall we did great considering the heat. This shows our training is paying off. Like last week, I tried to keep the pace a little slower going out and adjusting our return according to how we felt. Most everyone did great. Considering this was officially the longest run this year. For anyone experiencing any type of pain or discomfort during the run ask one of the staff members for help or suggestions. It is not limited to the staff members in the group you are running with. Approach Dr. Scaff, he is more than willing to listen and make suggestions or recommendations. He has been doing this for a long while and more than likely what you are going through has happened to someone before you. We ran 14.05 miles in 4 hours and 45 minutes and burned 1,486 cals. Keep up your homework runs and see you next Sunday

Lucky 13s by Derby Linden:

As Michele Stone said “…holy moly it was hot!” and hot it was. Becky, Robin, Alan, Cherry, MaryVic and JessLyn all held their own. The crew made it all the way to Nelson’s Oasis and back to the clinic for September’s first 14-miler and that route will be the norm for the month.

Found this helpful Beginner Group Training Schedule on the HMC website and this will pretty much be the schedule for the rest of the year:

Month Sunday Tuesday Thursday Miles/Wk Turn-Around
September 14 mi 9 mi 9 mi 32 mi Kawaikui Park
October 14 mi 9 mi 12 mi 35 mi Kawaikui Park
November 14 mi 12 mi 12 mi 38 mi Kawaikui Park
Thanksgiving 6 mi 8 mi 8 mi 22 mi*
Late November 6 mi 6 mi 12 mi
Early December 6 mi 6 mi
*After Thanksgiving start to taper (yippee!)
Note: The above schedule is a bit “softer” than the Intermediate Training Schedule. The less strenuous target mileages are used in a conservative effort to avoid beginner injuries and burnout. Don’t worry if you are not hitting the mileage targets. Don’t try to catch up on mileage.

Hydrate well and remember to bring your hydration on the long runs!

Da Comment Corner:

Our third and final bus run is scheduled for October 12th.

The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage approximately 15 miles). It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Again, water bottles are recommended as the water stops are few and far between. A signup sheet will be posted so please sign up ASAP.

Table Duty volunteers:

We are looking for a few more volunteers to take care of table duty in October and November. Please talk with Stephen or Peter if you are available or would like to give back to help fellow runners.

See you at the water stops,

Blair