Blair’s Weekly Update 06-28-2015

No official clinic next week! Please see group reports about meeting places and times!

Table Duty:

Kozo thanks for the great spread at table duty! As usual your presentation was incredible. Just our secret, but Kozo is the General Manager of the Royal Kunia Golf Course, one of the best courses in Hawaii – great layout, great scenery, great food, and great management.  Mahalo, Kozo!

Group Reports:

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. Les, Maureen, Maureen’s daughter, and Satomi ran 14 today at about 8:45, and some folks did different distances. 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, Earl, Joe, Jun, Les and Darren for a 14-mile run from Hawaii Kai to Kapiolani. It was a much cooler day, and great for running, with overcast skies and some light showers. We ran at our usual 9:00 pace for the 14 miles, ending up with a total running time of about 2:05:00. Next week we’ll all meet at the 1st beach park and be ready to run an offset split by 6:00 a.m., so we can run 8 miles to the park with 6 miles on the way back out to beat the heat.

Happy running!

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

The term “no sweat” was not uttered on today’s hot and humid run, but the Silvers did a great job despite the warm conditions. Lynnae, Henry, and John led a group that included Moon, Sun Hee, Dawn, Gage, Terry, Carl, Jen, Beth, Paul, Doc Joe, Tavy, Miyumi, Jill, and Kin. The group got in close to 11 miles at an average pace of 11:05 minutes per mile. Finally, a special happy birthday to Beth!

We discussed running safety in light of the recent fatality of an experienced runner along Kalanianaole Highway a little over a week ago. Our thoughts and prayers go out to the family of the victim. We pause to consider how this terrible accident could have been avoided, especially as our training will traverse further along that same stretch of road. Keep vigilant at all times for your own safety by practicing some of the following tips:

  • Be aware of your surroundings. Make sure to signal with the driver before crossing the street, especially when not at a stop light. Drivers aren’t always looking out for runners.
  • Run in the opposite direction of traffic so you can see the oncoming cars whenever possible.
  • Cross at crosswalks with traffic lights.
  • Wear bright colored clothing and powered lights when running in darkness.
  • Don’t wear ear buds, but if you insist on doing it, take them out when you have to run in the same direction as traffic.
  • When running with a group, keep a tight single file line and alert the group when cyclists or other obstacles approach.
  • Also, remember to carry a copy of your identification and attach the “In Case of Emergency (I.C.E.)” identifier to important contacts on your cell phone. Consider keeping your phone unlocked while running. Alternatively, you can simply attach a sticker with the information to your phone, or buy an ID bracelet. Consider adding your blood type, doctor’s name, and number amongst your I.C.E. info.

Upcoming:

  • 7/5 – No Clinic so there will be an unofficial 10-mile run along the tantalizing slopes of Tantalus. Meet at the base of Tantalus at 6:20 a.m. for a 6:30 a.m. start. All HMCers welcome. Come prepared, as bathrooms are limited to bushes for the first 8 miles. There will be an optional 11th mile to the lookout for those who want to take in the breathtaking views. Wear your patriotic colors in honor of America’s independence.
  • 7/12 – First 12-mile run. Early start at Waiholo – meet 6:25 a.m,. start 6:35 a.m.

Tips: On warm, summer runs with high humidity, runners may experience extra chafing as their running gear is put to the test in moving perspiration away from the body. Even with specialty clothing, you may find the need to use anti-chafing products like Body Glide or good old-fashioned Vaseline to keep chafing and blisters at bay. Now is the time to test it as you train for the big day in December.

White Group by Bob Choate:

Our last ten-miler was another challenge for about 22 runners. We were joined by Lisa, Monika, Sam, Rich and pace setter Bob for our group leaders. Also out in force were our regulars Elena, Malia, Brent, Melyssa, Ming, Violet(Our Single File Caller), Ivana, Jin, Jamie, Chong, Charlie, Francis, Danell, Russel and new comers, Sherwin, Purnema, Masato. Sorry if I missed a few others or misspelled your name… We are always happy to have new runners.

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

This morning the Blue Group started out 16 strong. Due to other engagements 4 had an early start and left us at Triangle Park. We enjoyed a little sprinkle and cloud cover out through Kahala. After getting
to Kalanianaole the sun came back out and reminded us that we’ve been breaking some records with the temperature reaching 91. We went into the beer cave to get some relief, Thank you Aloha Gas Station, cashier said she gave us credit for running in this super-hot weather, and several of us bought refreshments so they welcomed us. Thanks to Russ of the white group for ice cold water and pretzels at Triangle Park.  Kozo what a wonderful selection of refreshments, your artistic cutting of watermelon, oranges and pineapple was such a treat. We also enjoyed pretzel, donuts and cinnamon rolls. Also thanks to Jeff for his wonderful mango bread and coffee! Thanks to Marivic and Tannia for tracking our run 10.42 miles in 2:22  and overall pace of 13:40 pace.
Next Sunday no Holiday for the Blue group, we decided to meet again at the Clinic but at 7 a.m.
See you all for our first 12-miler.

Beginners:

Buff Walkers by George Ushijima:

We had a nice bus walk last week. This week was back to normal. We had such a tiny group. Just the 4 of us. Yoshiko, Karen and Doyle joined George for a slightly longer route. We did the usual, but when we got to the gas station, we stretched it out to cross over the way the marathon route does and go on the mauka side of the freeway, before coming back and going through the Kahala neighborhood. We finished in 2 hours and 55 minutes. We minus 18 minute for stops and it comes out to 17 minutes 27 seconds per mile. That pace will get you a 7 hour 37 minute completion of the marathon.
Next week there will be no official clinic. BUT George will be doing a walk. We will start at Triangle Park at 7:30 a.m. Come if you can, we’ll be doing 10 miles. Don’t forget your homework. We should be bumping it up to 15 mile during the week. That makes it a total of 25 miles every week with the Sunday outing.
Keep on Walking!

 Sweet 16’s by Cliff Hand:

The Sweet Sixteens, 23 strong, managed 9.1 miles by throwing in some side trips on our way to the gas station and back. We had our first taste of the long, seemingly endless stretch of the marathon route – along Kahala Ave, where else? It got a little warm by the time we returned to the welcome snack table, but spirits remained high. We are all trying to increase our pace for the final half mile in the park, just because we can. Pacing is super-important for the longer distances, and we need to train our brains to believe that we can keep going, if not speed up, for those last few miles. Next Sunday we will make our first trek to the Phantom Phone Booth, for a nominal 10-miler. (Nominal, because only the GPS knows for sure.) We’ll meet as usual at Kapi`olani Park at 7:30 a.m.

Green 15’s by Lou Crompton:

We had 10 little green ones carrying water bottles today for our trek through the woods… we don’t want to get dehydrated out on the road. We managed to crank out 9.5 miles today in 2 hours 2 minutes which is in keeping with our 15 m/m pace and our plan to finish the marathon at that pace in 6 1/2 hours. Very good grouping at the finish, only a couple stragglers today, yeah but it was hot and it was far. Mahalo for the assorted refreshments. Next Sunday, green ones will have an informal get together – we’ll meet at the park at 7:30 a.m. and plan a new milestone – 10 miles! We already know one of our team will be absent… can you imagine anyone wanting to make a few thousand dollars instead of jogging 10 miles? Well, on July 12 it will be 10.5 miles, so do homework. Aloha.

Golden 14’s by Dean Takashige:

This was the last run in June, and we were blessed with overcast skies, for the most part, and a breeze to keep us cool. Lisa led the group and made sure the group all finished together. Everyone did a great run…  The plan for July will be working towards 10 miles. Our route will be an additional mile out and back from the Aloha gas station to the “phone booth or pole 40” on Kalanianaole. Please keep in mind that we need to be careful and maintain a single file since this area has a lot more bike and auto traffic. No to worry since you will be reminded of this. For next week since it’s the 4th of July weekend there is no formal clinic and we will be meeting at Ala Moana Park at the figure 8 parking lot Ewa of the tennis courts. Be there early as we plan to start at 7:30 a.m. If you have any questions please contact one of you leaders. Keep up with your homework and we will see you on Sunday.

Da Comment Corner:

Fourth of July Sunday Run:

Please check with your group leader as to your groups’ plan for this coming Sunday.

 Have a safe and festive week!

 See you at the water stops,

Blair