Blair’s Weekly Update 06-14-2015

Doc’s Talk:

Dr. Scaff continued his talk on running injuries- common injury for beginning runners – shin splints which Doc mentions goes away as we become accustomed to longer distance running.

Table Duty:

Thank you Andy and Rich for doing such a great job at Table Duty!

First Bus Run:

Please be prompt (around 7:15 a.m.) so we might depart on time at 7:30 a.m. (There is no “Doc talk”). We have approximately 150 runners signed up; fare is $3. For first timers – we get bused to our starting point then run back in to our clinic meeting place. The route is on the actual marathon route so it gives us an opportunity to become familiar with some of the territory.

Please check with your group leader as to your route. Most will be dropped off at Maunalua Bay (across from Roy’s, Hawaii Kai) and run back (9 miles) or take in the Hawaii Kai Loop (additional 2 miles). If taking in the ”loop”, there is no fountain at the at the Hawaii Kai gas station, so carrying a water bottle or bringing some extra dollars to purchase a sports drink would be highly recommended.

Group Reports:

Advanced Group by David Fitzpatrick:
(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. We ran 14 today at about 8:45, and some folks did different distances. Neil, Les, Maureen, Jun, and I ran a mixed interval. One tip: when trying new energy drinks or other stuff try small amounts. Next week is the bus run and the week after 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, Earl, Joe, Jun, Les and Jimmy for a 14-mile run from the 2nd beach park to Kapiolani and back.

It was another hot day, with hardly any clouds until the last few miles of the run. Everyone did a great job, hydrating well and finishing as a group.

Next week is the bus run, and we’ll all meet at the regular HMC meeting place at Kapiolani Park by 7:15 a.m. to board the buses. Please remember to bring $3 to cover the bus costs, and wear plenty of sun screen, since it’s sure to be another hot run.

Following the bus run, the red group will start running from the 1st beach park at 6:00 a.m., and doing 8 miles to the park with 6 miles on the way back out to beat the heat. Happy running!

Pink Group by Rosie Adam-Terem:
(Pace – 9:30 – 10:30 minutes per mile)

A small group of Pink runners went out with Steve in the lead for a run to the first beach park, between 11 and 12 miles. Next week is the bus run. Please come early (buses load around 7:15 a.m. and depart at 7:30 a.m.) and bring your $3.00 in exact change. If you would like to donate more, that’s excellent! You pay at the door to the bus. The Pink group will get off at the last stop, Maunalua Bay. It is 9 miles back to the park by the straight route, or you can add the Hawaii Kai loop to get a feel for the marathon turnaround. Bring a water bottle if you plan to run the loop as there’s no fountain on that stretch. This month we plan to run 12 miles on Sunday. Keep up the homework runs, two one-hour runs at a minimum.

Aloha

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

Ron and Bill led 6 Greys (including Asami, Ryan, Lance, Shauna, Bobby, and Diana) out on a sweltering hot 10 miler. Many groups left the park at nearly the same time so there was a lot of sorting over the first three miles.

At Aloha Gas Ron reminded the group that as a volunteer leader his priorities are safety, training, and fun. We do safety and training constantly so now it was time for the fun – we ran a mile and a quarter up Baby Kilauea and then back down. Before ascending Ron talked about how to handle hills: Straight posture with a slight lean forward from the ankles, keep your head up and shoulders back but focus your gaze on an area directly ahead of you so that you can sense the progress you are making up the hill (rather than looking at the top of the hill which doesn’t seem to get much closer with a single step), and, lastly, use an effort-based approach (use effort that is similar to flat terrain which generally means going a bit slower but you know you can make it to the top). Everyone did a great job on the hill!!

At Triangle Park everyone set their own pace back to Paki.

Stats:

  • Distance: 10.5 miles
  • Running Time: 1:53:28,
  • Total elapsed time: 2:13:39
  • Average Pace: 10:52

Next week is the Bus Run – remember to arrive by 7:15am to board the busses and bring $3 (or more for a donation). Also, Ron will be away for four weeks after the Bus Run and then has Table Duty on July 26th. Bill will be available to lead the Grey Group some of the time. If Bill is not present, run with the Silvers or Pinks.

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

A clear, sunny sky greeted a group of 19 Silverados on this 10-miler morning. About half of the group opted to start early from Waiholo Place to take advantage of cooler, early-morning temperatures. The Silvers were bumped up to full force when we met up with the rest of the group at Kapiolani Park, just in time for Doc’s Talk. Lynnae, John, and Henry led the group that included: Moon, Sun Hee, Speedy Joe, Lance, Terry, Koko, Carl, Doc Joe, Tavy, Miyuki, Dawn, Beth, Amanda, Nicole, Jen, and Kin. These warm days remind us of running conditions we need to prepare for by making sure we are well hydrated before the run starts, carrying water along the run, and drinking enough fluids afterwards to recover properly. We did a great job in hydration as evidenced by runners speeding up to get to Jimmy’s Pit Stop a.k.a. the Kahala Park public restrooms.

Cooler weather came as the group headed from Triangle Park to Kahala, with cloud cover rolling in along with some refreshing breezes. In total we ran approximately 10.6 miles in 1:53 running only time, at a 10:41 pace. Good job Silvers!

We talked about aches and pains that begin to crop up as the miles increase in our training. Lower back pain is a common condition for runners that can be aided by incorporating some core strengthening exercises into your life. A strong core makes life a lot easier. A plank position for a minute does a lot of good, and if you feel like that minute is lasting forever, just thing about 57-year-old, former U.S. Marine George Hood of California who just set the world record for planking at an astounding 5 hours 15 minutes.

Upcoming:

  • 6/21 – Bus Run #1. Bring water, supplements, and $3. Please be at Paki Avenue by 7:15 a.m. to board the bus; it leaves at 7:30 a.m.. If you only have a $5 bill, remember that donations are very welcome. People who want to start earlier can park along Waiholo Place at 6:50 a.m., run at 7:00 a.m.along Kalanianaole Highway (~4 miles) to meet the group getting off the bus at Maunalua Bay. (The run will start at the usual time, 7: 50 a.m. – 8 a.m.) The run out there and back with the Hawaii Kai Drive loop included should give you a 9 to 10-mile workout.
  • 6/28 – 10-mile run with Kahala Avenue.

Name Correction: Last week it was printed that Ryan and Ed had table duty, but it was Ryan and Gary. Sorry for the mistake. We really appreciated their efforts and generosity on 6/7.

Community: The Friends of the Library of Hawaii is holding its 68th Annual Book sale at McKinley High School Cafeteria starting Saturday, June 20, 2015 at 9 a.m. Event runs daily through Saturday, June 27. This is one of the best recycling projects in the state, and all proceeds go back to support all 50 of Hawaii’s public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs, and artwork.

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

It was a very hot day with the sun “beating down“ on us from the start. Luckily, there were some trade winds that blew gently on various parts of our run. Guru Sam, Dwight, Richard Lisa and Blair led 24 enthusiastic runners for their second 10-miler. For many, this was the longest distance that one had ever run. All of our members did a great job in staying together and finishing together – shows one everyone’s’ patience, perseverance and dedication. Dwight’s’ comment after the run, “we have some tough runners; everyone kept up and no one gave up!”

We were fortunate enough to have these fantastic runners accompany us today – Russell, Francis, Elena; Ming, Ivana, our “quiet and demure drill sergeant” Violet; Jin, Jaimie, Denise, Sarah, Charlie and a few newcomers like 14 year old Raymond, Masato, and Sherwood. You guys were awesome!! Congratulations!!

Please remember our bus run next week – we will do a 9-miler starting at Maunalua Bay in Hawaii Kai. Please be prompt and be there at 7:15 a.m. and the bus fare donation of $3.

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

Dr. Scaff gave some very sage advice about minor run injuries, including shin splints, ankle & knee pains, etc. and recovery expectations. Interesting story about cutting holes in your shoes where you have toe/foot pain, but I would probably stay off my feet or gradually ease back into running of my feet were that bad. Peter reminded everyone to sign up for the first bus run for the year which will be on 21 June. Only sign up once, to give them a good headcount. Be at the park at 7:15 a.m. to get on the buses. Cost for the ride is $3.00 but larger donations are always accepted.

Andy had table duty, so Val led the Blues, heading out just before 8am. We took the usual route up and over Diamond Head to Triangle Park, quickly realizing we joined several groups bunched up and crossing over/thru each other almost all the way to the park. Going up Diamond Head, we maintained the best single file we could, given probably over 50 people were in our new line. We did crowd the sidewalk a bit, but with runners and walkers going up and down the sidewalk, we did pretty well. Once we got to Triangle Park, we were able to put some time, space and distance between groups and get on with our run.

After the Aloha Gas Station, we came across a group of fast walkers and Group Leader Lou joined Val running at the head of our group and led us about a half mile down Kalanianaole – great job Lou!

Run summary: Blues started with 13 runners & all finished but with varying routes, distances and times. For most, our run came to exactly 10 miles, according to my Galaxy, and a time of 2:05. That comes out of to a 13:12 minute pace – awesome for the mid-morning heat & humidity.

Hydrate and continue to do your homework! Looking forward to seeing you next week for the first bus run!

Beginners:
Buff Walkers by George Ushijima

Okay. Okay. I haven’t wrote a note in a few weeks. (5) It is June and we’re doing 8 miles on Sundays and are supposed to be doing around 14 during the week. This could be broken up to 3 sessions of 4, 5 and 5. Remember to rest between the sessions .It would also work if we did 2 sessions at 6 and 8 or 7 & 7. We jump up to a 10-mile outing on Sunday and 15-mile during the week in July. We started off small at the park and ended up even smaller when we got back to Kapiolani and such wonderful snacks. Our time was 2 hours and 38 minutes. We averaged about 3 minutes each stop coming out to 18 minutes for a total time of 2 hours and 20 minutes. At 8.32 miles that’s 16 minutes 50 seconds per mile. 7 hours 20 minutes to finish the marathon. Keep on Walking!

Green 15’s by Louis Crompton:

What a nice day to tour the countryside… sadly we had a few less people than normal… work schedules, illnesses, injuries, MIA and vacations all are causative factors. I can understand vacation to Vegas or Japan, but New Jersey? I don’t know how far we went today! Thanks to people wearing time & distance watches like a Garmin and others using a downloaded app on their smart phone – we had a tight group leave the park, stay together for the distance and return practically holding hands, but distances on the “machines” showed 8.48, 8.5, 8.6 and 8.7 miles. I hope our military is using a better GPS system than our group has… but a time of 2H 11M reflects a 15.1 – 15.4 min / mile pace which we’ll take. I guess some people walked, some hopped, skipped, or did a slow jog… yeah, that’s the rationale. Thanks to our table duty guys – great assortment of welcome goodies. Next Sunday is first Bus Run of 2015… Little green people will get off at Hawaii Kai Drive @ the Bay and meander back to the park. Bring $3 (or more) and show time is 0715. Just think, soon we’ll be leaving the park on foot and using Hawaii Kai Dr. as our turn around point … wow. Don’t forget all important homework runs. Aloha

Golden 14’s by Dean Takashige:

This was another hot Sunny Sunday. We did have a breeze at times which always feels very energizing.

We had a light turnout, probably due to the many runs occurring around the island. The topic was injuries, specifically shin splints, which we found out is common for new runners, until their bodies restructures itself to accommodate this new activity. Read Dr Scaff’s book details for the recovery from such injuries. As the mileage gets longer each month some of you will start getting aches and pains in your foot or knees etc. When this happens ask one of the leaders or more experienced runners for tips and suggestions on how to deal with this. You can also approach Dr Scaff, he would be happy to answer your questions.

Next week is the bus run, so be at the park by 7:17 a.m. The bus will depart the park at 7:30 a.m. Don’t forget your $3, sorry we don’t take credit cards.

We ran 8.4 miles in 2 hours and 25 minutes and burned 875 calories. Keep up with your homework and we will see you early on Sunday.

Lucky 13’s by Kim Ramos:

Another great and successful 8 mile run from our Lucky13s group. With 16 runners in our group today we ran 8.20 miles in 2 hours and 11 minutes with a 15:59 minute per mile pace (including water stops). We roughly burned 1,128 calories on this hot day. Great job team on maintaining our single line form and relaying messages from the end of the line to the front of the line. Our clear communication in our group is key for safety for all our runs. Next week is our first bus run for the year. Be sure to be at our meeting spot at Kapiolani Park at 7:15 a.m. sharp. Don’t forget your $3.00 bus fare. Remember we’ll be tackling the long Kahala stretch for the first time. Be sure to bring a water bottle to keep yourself hydrated at all times. Until next week, keep up with all your homework runs folks.

Da Comment Corner:

Joy of Running:

Start off deliberately slow – no pressure on the legs and lungs; as we run, we envelop and experience through our senses more than just the physical benefits of running – we are exposed to the beauty of our surroundings; our heightened sense of smell is keen to the freshness of the tropical breezes and the fragrances it carries; we feel the sturdiness of the earth beneath us with each stride. Enjoy the ride – try not to focus on just the results.

See you at the water stops,

Blair