Blair’s Weekly Update 07-19-2015

Doc’s Talk:

Dr. Scaff spoke on “painkillers” taken after training or a race. Ibuprofen, Tylenol, etc. were mentioned and should be used, prudently.

Table Duty:

Red Group leader Stephen celebrated his birthday by taking care of table duty. Happy birthday and thanks for the delicious treats! Also, a belated birthday salute to 13’s staff leader Kim! Congrats!

Group Reports:

Advanced Group by Dave 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 minute per mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Neil is preparing for San Francisco and we wish him luck. Donis, Nancy, Maureen, John, Les, Craig and I ran a mixed interval. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

Pink Group Report by Stephen Cole:
(Pace 9:30 – 10:30 minutes a mile)

The Red Group went out on Sunday with Tabby, Lisa, Earl, Linnea, Donn and Darren for a 14-mile run from Hawaii Kai to Kapiolani. Steve was on table duty, and took the day off from the long run.

It was a great day for running, with nice trade winds and some light showers. The group ran at the 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 again at the 1st beach park at 6 a.m. and be ready to run an offset split, so we can run 8 miles to the park with 6 miles on the way back out to beat the heat.

Happy running!

“Chrome” Group by Lynnae Lee:
(Pace – 11:00 – 12:00 minutes per mile)

Today there was a Chromie group, as the Silvers merged with the Greys for a large group of 20+. The group was led by Lynnae, John, Henry, and former Grey leader Andy H. (in Ron’s absence). Chromies today included: Speedy Joe, Lance, Paul, Terry, Moon, Sun Hee, Melissa, Horacio, Julio, Shauna, Jun L., Hiroshi, Diana and friends (some of whom I don’t know yet, sorry). We welcomed back Hiroshi after his extended time in Japan – he promised to continue to train while away. The group did a great job keeping together for a majority of the course, up until the 10-mile turnaround, where the Silvers took an extra water break before heading out to the first beach park. After last week’s sweatathon, the trade winds were a very welcome relief. Many were basking in the coolness brought on by the breezes coupled with some nice cloud cover for most of the run. All in all, it was a good training run. We traveled 12.3 miles in about 2 hours. Good job everyone!

Tips:

  • Cross training can help your running. Remember to maintain good running form/posture, and work your core to avoid lower back problems.
  • Add ice to your water bottle/pack.
  • Remember to continue hydrating throughout the day hours after your run, as dehydration can take place once the activity has ceased. Coconut water is also great for hydration.

From Paul –> A longan each training day from August to November can improve one’s marathon to a sub 4-hour time. Uncertain whether this is fact or fiction, we’re looking for a steady supply of longan to test out this theory. Got longan? Please bring some to share.

Because Peter made this announcement several weeks ago, it may bear repeating, or at least printing, in our newsletter. And just because it’s being printed in the Silver Group section in no way means that we have any offenders. This information is for the edification of all: Make sure to wash your running clothes after each wear. And by wash, we mean to use soap, as air drying is not enough. There are some special detergents at the running stores, but regular detergents work just fine as well. Remember that tech material cannot take fabric softener, so it’s best to hang dry, since it will also keep the fabrics lasting longer. Ever saw a tech shirt after it’s had fabric softener? It’s not pretty.

Upcoming:

  • 7/26 – Parking advisory: The Tinman Triathlon will be at Kapiolani Park, starting at 5:30 a.m. For early run, meet at Waiholo Place at 6:20 a.m. and begin the run at 6:30 a.m. John will lead via Farmers.
  • 8/2 –13-14 miles. Kahala Avenue?
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race). Early registration deadline = 7/24.
  • 8/16 – Bus Run #2. Sign up at Clinic.

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

The White Group came out a little smaller than normal with only 19 runners. But a pleasant surprise to see a few whom we have not seen in a while. Dr. Scaff was back too, talking about medication and dealing with pain issues.

The second bus run sign-up sheet was posted. It’s going to be on August 16th… Let’s keep this on your calendar as a can’t miss event. Cost three dollars. Starting point is just off of Sandy beach and we all can have a good view of Koko Head Crater.

As for out run today Leaders Rich and Bob lead our group out of Kapiolani Park on a sunny cool wind blowing day. The surf was going off again, a blessing while plodding our way up Diamond Head Road.

Made it to Triangle Park but missing Russell and Blair whom came up a bit late. After one of the shortest Blair speeches, off we went for the doggie park. Somewhere after mile 3, Bob was feeling symptoms of a stomach flu.

We all made it to the Gas Station, one of our Clinic’s favorite watering holes. Sam and Ivana needed to cut short their run but the rest gladly took off for Waialua Park. With Bob leading no one was complaining and kept up a good pace.

As we regularly do, we were greeted by our faster groups returning from the park and as we’re returning, greeted by the slower groups trailing us. Back at the Gas Station, we lost our leader Bob, whose stomach had enough.

My story ends here, for the white group continued the last four miles, surely experiencing the joys of Farmer’s Road. Luckily Sam drove back to Kahala and rescued Bob.

Everyone made it back to the park to enjoy the snack table. I noticed everyone drenched in sweat but happy. May we all be back next week for our end of the month, Kahala Avenue run.

This week we had Sam, Ivana, Denise, Masato, Blair, Rich, Richard, Lisa, Monika, Elena, Bob, Violet, Russell, Jamie, Chong, Jin, Francis, John, and a couple others whom I need to remember their name. Sorry, for this.

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

The Blue Group started strong with 20 today. We welcomed 7 members of Lucky 13’s, who wanted to try out the intermediate group. They planned to do a 10-miler, however @ the 5 mile marker Rick & Pete decided they wanted to keep going the full 12 miles. 7 members turned around at Aloha Station, they had started early and turning around here they would complete their 12-miler going back to Kapiolani Park. Reminded all to sign up for the bus run. Great job, everyone completed keeping the average pace of 12:30 -13:00.

Beginners:

Buff Walkers by George Ushijima:

It was a nice change from last week, as the conditions today were much more pleasant. A small group of us (4) managed to get to the telephone pole and back. The breeze picked up as the day wore on. It came out to be 10.68 miles at 3 hours and 38 minutes. That’s 20 minutes and 24 seconds per mile. When you take into account our down time, 20 minutes, it comes out at 18 minutes 33 seconds per mile. That would be the marathon in 8 hours. 5 minutes.

Next week, Susan will lead us all through the route as George will be out of town. George will return on August 2nd. Don’t forget your homework, 2 – 3 sessions totaling 15 miles. When added to the Sunday outing, it should get you 25 miles per week. We’re going to up it to 30 miles next month, including a 12-mile Sunday. Keep on Walking!

Green 15’s by Louis Crompton:

I for one wish we had “handouts” of doc’s talks, or maybe video on the website… very informative today but we can’t take notes in our underwear. 9 1/2 green ones started out at the opening bell – well, one was an intermediate walking wounded and only planned to go a short distance. We walked and skipped and traded places often with some sprint and stop intermediate fast folks, and after 11.0 miles we were back in the park for some appreciated refreshments. At the onset, our pace leader estimated we would be back in 2 hours 46 minutes… Wrong… we were back in 2 hours 45 minutes for an overall 15.0 minutes per mile pace. Geez, you young ladies really keep the pressure on the old man to keep moving. At this rate we may finish the Honolulu marathon in 6 1/2 hours (again). Great job folks. We were blessed with overcast and then partly sunny skies which was much better than getting blasted fully by the sun… glad to be off the road before 11 a.m.. Next week our little group of beginners will break another imaginary threshold – we will visit an alleged second beach park out on Kalanianaole Highway… That must be really far. Do your homework – try for 30 miles per week. Aloha

Golden 14s by Dean Takashige:

Today was another hot Sunday morning, clear with a slight breeze at times. We had a small group this morning, we ran the first 4 miles on our normal route to the gas station in Kahala, where we stopped to get something to drink to help replenish ourselves to avoid dehydration.

We had a discussion on buying new shoes and different strategies runners’ use, like dating your shoes and replacing them every 4-6 months. Or keeping track of the amount of mileage and replacing the shoes when it there is significant wear. Ultimately the main goal being to have your shoes that you are using Marathon day broken in and not new (between 100 to 200 miles) by Marathon day. Also not having a shoe that is worn out by Marathon day.

From the station we ran out to the virtual telephone booth and pole 40 for the 5 mile turn around point.

After the gas station we took a modified route through the Kahala neighborhood to Kahala Park and back to 22nd Avenue and down Monsarrat Avenue to the Kapiolani Bandstand.

We ran 10 miles in about 3 hours and burned 1,112 Calories.

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

Da Comment Corner:

Second Bus Run:

August 16; please sign up on the board so we can order the correct number of buses. Mahalo!

Stay cool and injury free!

See you at the water stops,

Blair