Blair’s Weekly Update 10-12-2014

Our Final Bus Run:

Thanks to everyone for showing up on time and being so orderly. We had 105 runners loaded up on two Robert’s school buses that went out to two different stops. Kawaikui Park (2nd beach park) and the Makapuu Point lookout were the drop off points where everyone started their journey. Thanks to all of the members who generously gave more than the bus fare of $3. The clinic truly appreciates your generosity!

Thanks to Purple staff leader Nelson and his gang for the OASIS at the second beach park; it was much needed and very much appreciated today!

Group Reports:

Advanced Group by David FitzPatirck:
(Pace < 9:00 minutes per mile)

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. Donis, Les, Nancy and I a nice run, some doing 12 and others 15. Next week at the 2nd park on Hawaii Loa road at 6:15 a.m.

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

The bus run went well, but it sure was a hot day! The Pinks went out with Steve, Jimmi, Lisa, Arleen and Albert. We started off at 8:00 from Makapu’u, and ran through Hawaii Kai and back to Kapiolani Park for a total of 14.5 miles.

Run stats are below:

  • Distance: 14.5 miles
  • Total time: 2:53:37
  • Overall pace: 11:58
  • Running pace: 9:47

Running in the heat like this is a great reminder to hydrate well and fuel regularly. Even with the trades coming back, the temps hit 86-88 before we were finished.

The Pinks will be doing a run next Sunday in Kaneohe, since there is no official HMC run on the 19th. Also, if anyone wants to run in the 30K marathon readiness series race on the 26th, don’t forget to sign up soon!

Happy running,

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

Four Greys (Andy, Byron, Bruce, and Ron) teamed up with the Pinks to run from Makapu’u – the Pink Group wanted to go a bit slower on a hot day. We all stayed together until the first water stop at Kamiloiki Park. We had decided to go by the dog park in Hawaii Kai as an extra water stop rather than follow Hawaii Kai Drive as we have in the past. There was not a consensus on how to get there (Andy had the correct way) so Ron and Bruce (lagging behind anyway) continued straight on Lunalilo Rd. (no dog park) out to Kalanianaole Hwy. They crossed the highway so that they could stop at Maunalua Beach Park for water and found Andy and Byron has circled back to meet them there (the Pinks went on ahead). So the four Greys pressed on making good time to Nelson’s Oasis and then on to Aloha Gas where Bruce dropped off and then onto Kahala Avenue headed for the park. Ron had run from home so he stopped there and Andy and Byron finished.

  • Stats: Distance: 15 miles
  • Running Time: 2:52:21
  • Average Pace: 11:25

Remember there is no clinic next week due to the Susan Komen Race in the park. The Greys and Silvers will run from Hunakai Park at 6:30 a.m. on Sunday over a 14 -17 mile route (you have options) with a pool party afterwards at Ron’s house. Pupus and snacks welcome. Anyone who wants to participate but is unsure where Hunakai Park is located or is in need of other details, email Ron at ronrunnr@nullgmail.com.

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

Alberto, John, Tony, and Lynnae led 13 Silverados today on the final bus run of the season. The group was treated to gorgeous views of the coast and nice breezes – lucky we live Hawaii! Group members included mostly regulars: Scott, Ken, Coco, Kim, hat Paul, newbie Paul, Horacio, and newcomer Asami. (Sorry for missing one.) Staffer Tony accompanied Asami, with a sore knee, during the last 4 miles of her run. Total mileage for the group was 17, likely due to the “shortcuts” taken in Hawaii Kai, including searching for our pit stop. (Sorry guys, my bad.) Awesome job Silvers!

A big mahalo to our favorite bus run supporter, Scott, for setting up a special Silvers pit stop will Gatorade icees and ice pops. It was just what we needed after coming out of hot Kalama Valley! Mahalo also to Nelson for the snacks and potent Gatorade, which is always much appreciated. We met up with Moon at Nelson’s Oasis, having completed his run earlier in the morning. He commented on how valuable it is to have a running buddy for the longer distances, as chatting makes the time pass so much faster. However, he also figured out that running solo is good for shorter distances to enable one to go at their natural (faster) pace. His conclusion: it’s good to do a combination of both.

Homework (mandatory): Target 35-40 miles per week. Each homework run should be 8-12 miles with a rest day in between. Take an extra rest day after Sunday, or run shorter on your first day out.

Running Tips: Now that we are 2 months from marathon, you should have your marathon shoes selected. New shoes should start hitting the pavement now, to ensure they are properly broken in by race day (~200 miles). How’s your recovery? Post-run replenishment is so important to making sure your body is in optimum shape. Protein replenishment is critical to rebuild muscle. For long runs, have good music (with a victory song), and focus on the reason you run to get you through the tough spots.

Upcoming:

10/19 – No official clinic, so the Silvers are joining the Greys for a Chromies special event. Those who have run with the Chromies this year are invited. Staffer Ron (Grey) has graciously offered to host a run and potluck pool party. Meet at Hunakai park in Kahala, 6:30 a.m.. This is the unofficial dog park at the end of Farmers road. Potluck items can be dropped off at Ron’s in advance of the run, which is walking distance from the park. We should start heading out by 645 am for 17 miles with a 13 mile option. Those who start a little later can catch up to the group. The optional part is the route will end with Baby Kilauea, by going down Farmers to Kealaolu Ave, then past the gas station and continuing up Kilauea till the end and return to Hunakai Park. Please be sure to carry your own water, as stops will not be as frequent as the regular clinic runs. Pool party should start around 10:30 a.m.. (Runners get first dibs on the food.) For any questions, email lynnaelee@yahoo.

10/26 – Regular Clinic run. The park will also be hosting the HMSA 30K run, so parking may be limited. Plan ahead.

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

A group of 12 members started off at the Makapuu Point Lookout. The Blues and 14’s joined in at the start which brought our count up by quite a bit. Everyone seemed enthusiastic and full of spirit.

Bob, seasoned veteran and future White group leader Jessica, Guru Sam, Dwight, Lisa and Blair led the group through the course on a hot and sultry day. While most completed the entire journey, a few cut their run short and hitched a ride back from Nelson’s Oasis. Congrats to all finishers; it was a very tough run – the heat and humidity were relentless. Much accolades to members Jainey, Elaine, Christine, Jade, Elena, and Hannah. Great job!!! We also thank Scott of the Silvers for the great Gatorade popsicles at our first water stop. It really hit the spot!!

Since there is no official clinic next week, Bob and Jessica (with hopefully Blair, Lisa and perhaps Guru Sam) will lead a group from Triangle Park to Hawaii Kai and back – roughly 18 miles (Hi Kai Loop included). Start time 6:00 a.m.; start location – Triangle Park (due to Komen run at the park). Please join us if you are able. The run is on the actual marathon route and will give members familiarity on the actual day! Bob promised Gatorade at the end and Blair will bring pretzels. Other snacks welcome! Join us!!!

white group 10-12 bus run

Beginners:

Buff Walkers by George Ushijima:

The bus run. Boy, we had a large crowd going to the Makapu`u this time, 13 of us got on the second bus and dropped off at the lookout. There was a steady breeze and clear skies. We got to through Hawaii Kai by following Hawaii Kai drive, on a route that took near the nurseries in the back of the valley. As we made our way back to Diamond Head, there more heat than some of us liked. We have to drink a lot more water to prevent dehydration. The route was finished late. All put together, it was 17.7 miles done in 4 hours and 58 minutes. That’s 17:54 a mile. We took a lot of rest stops, so it came out to 20:33 a mile. Next week we’ll be meeting at Triangle Park @ 6:30 am, because of the Susan G. Komen event at Kapiolani. See you all then. Keep on Walking!

Sweet 16’s by Roanne Abe:

Third Bus Run of the year – done! We must have all danced / prayed / sacrificed for the gorgeous weather we got today. Beautiful skies and heavenly breezes. What more could we want. We even took some pictures at the drop off point to start off our day right. Twelve of us were bussed out to Makapu’u: Lynn2, Dan, Verne, Sheri, Sylvia, Noreen, Annette, Carmen, Gloria, Chris, Pam and Roanne. We were a little short of the 16 mile Sunday goal, so we went around the park to get us to an even 16 miles. Pace was about 16.2 min/mile and 1300 calories burned! You gals/guy did great and your homework is paying off. Thank you to Nelson and crew for setting up at Kawaikui Park! We really enjoyed the cold drinks and salty snacks! It really gave us the incentive to keep on pace in the beginning and the energy to finish strong. Next week: October 19th – Pam is leading the group from Magic Island (meet at the main bathroom/shower area) at 6am sharp. The course will be the start of the marathon route. Bring your water and sunscreen. After the walk, there is a planned pot luck. Bring something to share and something to sit on and you’ll be in good shape to enjoy both food and fellowship. If you’re running late, other beginners will meet at McCoy Pavilion at 7:30 a.m. to do the beginning part of the marathon route as well. So you have a Plan A and a Plan B option. No excuses not to get the long walk in… Avoid the temptation of tapering early. We’re almost to game day, Although the breezes were back this week, don’t let your Sun guard down. The sun is still blazing and I’m sure no one wants to be a cooked lobster. Sun screen is a must. Carrying your own water is a must too. You might not need to drink it (especially if you take advantage of every water stop), but it really feels good on your head if you need to cool off between water stops. See you on Sunday!

Green 15’s by Willard Loui:

It was another beautiful morning, and being at Makapuu Point for our last bus run was a nice change of scenery. We had five team members today and missing from our group this morning was our fearless leader Lou. Lou is resting and healing after a rough vacation, and we all hope to see him back soon. Willard led our team out of Makapuu Point to Aloha Gas. Once we left Aloha Gas, Akiko led us to the marathon finish line. We had spent a total of 3:49 on the road, with an overall pace of 15:24 minutes per mile. Everyone did an awesome job on a hot day, and best of all, we all returned safely. Thanks again Nelson for having the ice cold Gatorade and snacks. Next week there will not be a formal Honolulu Marathon Clinic. Instead, we will meet at the tennis courts at Ala Moana Park on the circle drive side at 7:00 a.m., for an early start. The agenda for the day will be the front end of the marathon. Drinking fountains are far and few along the route, so be sure to bring your water bottle.

Golden 14’s by Dean Takashige:

Today was the final bus run of the year. We started our run at the second beach park. We ran out to Maunalua bay and around the Hawaii Kai Loop before heading back on Kalanianaole to the Kahala service station. We continued on to Kahala Avenue, pointing out the land marks to help determine where you are at any time on the route. We did the finish line and ended with a pass around the zoo back to base. We had 14 in our group and I was assisted by staff members Lisa, Sandra, Cindy and Lehua. The weather was clear with a nice breeze along the way.

Reminders; next week the beginners will meet at Ala Moana Beach park next to tennis courts in the figure 8 parking area. We will talk about what will happen marathon morning and where we will be meeting before the start of the race.

We will start by showing everyone the meeting area before starting our run from the starting line to aloha tower and back, running the actual beginning of the marathon route. Meet by 7:15 a.m. as we will start at 7:30 a.m..

We ran 14.6 miles in 4 hours and 38 minutes and burned 1520 cals.

Keep up with your homework and we will see you at Ala Moana next Sunday.

Lucky 14’s by Derby Linden:

#3 the last bus run of the year was pure excitement for Robin, JessLyn, Michelle, Laurence, Melissa, Dave, Cherry and myself. Taking in the beautiful scenery at Makapuu Lookout was the icing on the cake of all runs. We ran alongside with Blair, Sam, Val and Robert for a “Funday Sunday Runday” going into Hawaii Kai and enjoyed every moment. We had a celebrating sighting, unknowingly, riding his bike with his child…Kapono. For those who are not familiar with Kapono, we suggest those to “You Tube” his music. Next stop, Maunalua Bay, taking group pics in front of Hawaii 5-0’s movie set that had a Christmas Ho Down scene. For sure now, for those who do not watch Hawaii 5-0 will now have to start watching the series.

Thanks to Nelson’s Oasis and his gang for setting up such a great water station. Ya’ll are very much appreciated.

Next week, we’ll be meeting at Ala Moana’s figure 8 (tennis court parking lot area near the lawn bowling) at 7:30 a.m. sharp. Run will be geared to the first part of the marathon into Waikiki and ending up at Cheesecake Factory. Let’s get together for fun and camaraderie. All is welcome…14ner’s, Intermediate groups and anyone else…we don’t bite 🙂

Maryvic and Brent, enjoy your vacation and try to do your homework.

Bus Run _3 Makapu Lookout1 (2)

Da Comment Corner:

Turkey Trot on Thanksgiving morning:

The event is a great way to start off your holiday celebration – a ten mile “watchless” early morning run sponsored by the Clinic to practice one’s pacing for the marathon. Entry fee is $5 and lots of prizes for participants. Also, volunteers needed! Please sign up on the bulletin board! Certain volunteers can even do the run after their task!

Post Marathon Dinner:

Monday after the marathon

Dave and Busters – Ward

See you at the water stops!

Blair