Dr. Scaff talked about running injuries and how to recover from it. He also mentioned to “stay the course” and follow the plan laid out by the clinic. He mentioned the main source of injuries – “overrunning” or overtraining.
We thank Green 15 staffers Gary and Ryan for the great food and drink at Table Duty today despite the lack of equipment! The sushi and other goodies were delicious! Thank you guys!
Advanced Group by David Fitzpatrick:
(Pace < 9 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. We ran 14 today at about 8:45, and some folks did different distances. Nancy, Les, Frank, Jun, and I ran a mixed interval. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!
Red Group by Stephen Cole:
(Pace 9:00 – 10:00 minutes per mile)
The Red Group went out on Sunday with Steve, Tabby, Lisa, Joe and Chris for a 14-mile run from the 2nd beach park to Kapiolani and back. It was a beautiful day for a run, but with hardly any clouds, it turned hot quickly. Hydration is becoming more and more important as we head into the summer months and the distances increase. We will continue with our 14-mile runs during June, and then increase the mileage next month. Don’t forget the first bus run on June 21st! Those are always fun point to point training runs. Happy running!
Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)
Seven Greys, including Shauna, Bobby, Ryan, Cassie, Diana, Bethany, and Samantha were led out of the Park by Bill and Ron on a very hot Sunday for a nice 10-mile run. We did introductions at Triangle Park and proceeded to Aloha Gas where Ron further discussed the Doc Talk topic of injuries, how we get them – generally too much too fast, how we deal with them – most often ice and rest, and how do we prevent them – be patient with training and strengthen core muscles, glutes, and hip muscles. Some typical exercises to help with this strengthening can be found on the Runner’s World web site at http://www.runnersworld.com/workouts/rehab-the-right-way.
We made it to the turnaround point and headed back to Aloha Gas where Ron pointed out that at 6 miles most of the group members were getting ahead of the pace set for the Grey Group (10:30 – 11:00). Running ahead is ok if you choose to do so but keep in mind that the Sunday long run is not about speed, it is about endurance – going the distance. Bill also mentioned that there is a tendency to speed up as you get near the end of the long run just to get it done. Speeding up too soon could make the final miles much tougher. In Grey group, individual pacing is usually reserved for the last two miles – which we did from Triangle Park and everyone did a great job of finishing strong!
- Distance: 10 miles
- Running Time: 1:46:57
- Total elapsed time: 2:07:02
- Average Pace: 10:45
Next week (6/14/15) will be another 10-miler to include Baby Kilauea. The following Sunday (6/21/15) is the Bus Run – please remember to sign-up on the bulletin board so that there will be an accurate count.
Silver Group by Lynnae Lee:
(Pace – 11:00 – 12:00 minutes per mile)
Welcome to June (and all of the hot, humid, weather that comes with it). Fortunately for us we were treated to some pretty consistent breezes, but it was still hot. The humidity kinda crept up on us. We kept up good conversation to keep our minds off of the heat. John led the Silverados for most of the run, giving speedster Henry a break. We had 14 Silvers today, including: Lynnae, Dawn, Koko, Beth, Paul, Terry, Jen, Moon, Sun Hee, Scott H., Kim, and Horacio. We were reminded about maintaining single file along Kalanianaole, since that’s where we’ll be running from now until November. There were several smart Silvers who started their run early, so only 9 of us returned. Others of us braved the heat, even if it meant walking a little in the last couple of miles.
Homework: (the key to HMC success): 2 homework runs of 6-8 miles each with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Early morning or evening runs are a good idea for summer.
Summer Reminders: Sunscreen is a good investment. Hydrate the night before a long run. Bring a gel, gummy, or other supplement for Sunday.
- 6/14 – 10-mile run. We will start an optional early run to beat the summer heat. Meet at Waiholo Place at 6:30 a.m. and start 6:40 a.m. Or meet at the gas station 6:50 a.m. The goal is to get to Kapiolani Park for Doc’s talk. The early runs will not necessarily be staffed, but we’ll try this out since several asked about running early.
- 6/21 – Bus Run #1. Sign up on the bulletin board at the Clinic so the correct number of buses can be ordered.
- 6/28 – 10-mile run with Kahala Avenue.
A Big Mahalo to Ryan and Ed for the terrific snacks today. It was a very generous spread of sushi, malasadas, chips, fruit, and ice cold drinks. They had to work extra hard and utilized their own personal equipment. Thanks for going the extra mile! It was definitely appreciated.
Black Group by Ivan Irie:
(Pace 11:30 -12:30 minutes per mile)
In this hot and muggy morning, Jan, Tomoko, Manami, Atilla, Devan, Ivan, and Russ began their run at the Clinic Start towards Diamond Head, Triangle Park, and Kaimuki Middle School. At the Water Dharma stop, we were joined by Shelley who moved up from the White (?) group and we continued through Aloha Gas Station and to our turn-around point of the nonexistent telephone booth (or pole) on Kalanianaole. Because the conditions were not ideal, we decided to forego Kahala Ave and went through Farmer’s Road where we were joined by Doug, and we returned to Kapiolani Park. Here are the stats: 9.5 miles at 12:00-ish minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. For next week’s run, the Black Group will be meeting at the Waiholo Place. We will be running from here at 6:30 a.m. sharp to make it in for the Clinic talk and run back to our cars. Here is the link to our meeting place: https://goo.gl/maps/uxf2r
White Group by Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)
Our first ten miler was another challenge for about 26 runners. We were joined by Blair, Sam, Rich, Dwight, and pace setter Bob for our group leaders. Also out in force were our regulars Brent, Melyssa, Ming, Violet. Ivana, Gin, Jamie, Chong, Charlie, Francis, Russel and new comers Denise, Sarah and Kelly. Sorry if I missed a few others…We are always happy to have new runners. Today’s route had us reach the Gas Station then go up Kalanianaole Highway for a mile and turnabout. By this point the heat was coming on. At the Gas station we took another break before we took on the famous Farmer Road. Heard back in the old days, there was a pig farm here. Today we covered ten miles under a 2:08 moving time, which was pretty fast with the weather condition. Keep up your homework runs, 5 miles and or 1 hour, done twice…like Tuesday Thursday, need to rest one day in between. Best news, our first bus run is coming soon, sign up and be on time. The bus waits 4 no 1.
Sweet 16”s by Cliff Hand:
Big crowd today: 21 enthusiasts! An interesting mix of freshmen, upperclassmen, and one first timer (Sorry about the non-PC wording, but I just can’t bring myself to write “freshmen/freshwomen”. Apologies to those whom I might have offended, because, after all, the Sweet Sixteen pace group is mostly women). It was our first official trip to the gas station, a total out-and-back distance of 8 miles. If you stop to think about it, that’s about a third of the marathon distance, and I’d say we’re doing pretty well on our training. Nice day, not too hot, and completed mostly without complaints.
Green 15’s by Lou Crompton:
A timely and well received talk today… and who hasn’t had a runner’s pain? Great advice – cure yourself… and if that fails, go see a doc. Have a “pro” help you analyze your strike and mechanics, then wear good shoes fitted for you. We had a number of our green people out for miscellaneous reasons, but 8 took off from the starting block. Welcome to first timer Susan and [with us] Gina. Evening weather news reported trade winds in the morning… where? Not on our course. Warm, humid and scarce breezes today, but we go out every Sunday. “The Plan” was to do a simple out and back, maybe 8.1 miles, to get newbies familiar with the residential streets past Aloha Gas Station – plus find the phantom phone booth – all part of training. But coming back the women demanded – wow, demanded – that we go up Kilauea Hill. Maybe a democratic vote would be in order? Surely the majority doesn’t want to climb that steep mountain… wrong! More hands than I could count. I should know better than ask when the girl in front is wearing a tee shirt that says “Quitting is not an option”…luv it. So the macho guys went around 18th Avenue and Lou led the females up Kilauea Hill…but 1/2 way up he sprinted to the top to demonstrate what we all should be doing by the end of our training year. Anyone remember the obviously old phrase when women were called the weaker sex? In 2015 the stronger sex climb up Kilauea Hill. Despite navigating new terrain, searching for a phantom structure, and an unexpected mountain climbing trek, all in less than stellar weather, we somehow managed to finish with a 15.9 m/m pace. The marathon will be easier. Thanks to our green staffers Gary and Ryan for the refreshments with bonus sushi and homemade goodies. And Happy Birthday Dean! Suggested homework: 2 days at 1.5 hours each. Next Sunday “the plan” is for 8.5 miles – and we do not return via Kilauea Avenue. Will our first timers return after this intro – they said yes. Aloha
Golden 14’s by Dean Takashige:
This was our first run in June the weather was clear and sunny…luckily we were blessed with a slight breeze along the way. Hey gang its officially summer, don’t forget your sun screen before you leave your home. To our new runners, we introduced the Beer cave and our generous neighbors in the Kahala area who have water fountains set up for runners running through the neighborhood. These will be familiar landmarks in the months to come. As Dr. Scaff said in his talk, listen to your bodies and if you get injured or start feeling pain ask your fellow experienced runner about it, and scale back your training to let your body heal. Our group is doing well, as all the runners took the increase in mileage with no problems at all. This month plan on increasing your homework to 3 times a week for an hour. As it works out at least two of the days will be back to back. Still try to have a day of rest between one of the 3 days. Reminder, if you are planning to go on the bus run please sign up on the bulletin board so we have an accurate count of how many buses to order. We ran 8.4 miles in 2 hours and 40 minutes. We burned approximately 860 calories See you all next Sunday.
Da Comment Corner:
First Bus Run – June 21st (also Father’s Day)
$3 Fare. Please sign up on our board.
Quotes from Runner’s World:
“Good things come slow – especially in distance running.”
Bill Dellinger, University of Oregon, legendary track coach
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” Edward Stanley, Ore
I finished my most recent marathon “running in” because of the “Getta Man”. Had I not heard the “clok, clok, clok” of those wooden platforms and the chant, “fight to….fight to; gambare…. gambare”, I would not have finished at my prescribed time. I was ready to walk/run (mostly walk) the rest of the way, from the start of Kahala Avenue until the finish at the bandstand. My weary legs and throbbing knees were resigned to an easy run/walk cadence the rest of the way. As the chants became louder, I got a bit curious, then motivated. A swarm of followers surrounded the “Getta Man” – runners from all over the world – not just Japanese runners made up this “menagerie”. I joined in!
As he and his followers stopped at the last water stop in Kapiolani Park, I smiled at him and thanked him for an “incredible journey” as I decided skip the stop and to finish up. As he stopped to get a sip of water, I still vividly remember the blood stains on his tabis (Japanese toe socks) which also “painted” his wooden gettas (Japanese platform clogs) with red streaks.
He was simply amazing and I shall forever be grateful for his gift in inspiring me to persevere, overcome adversity and finish – perhaps a life lesson as well!
Have a safe and enjoyable week!
See you at the water stops,