Blair’s Weekly Update 07-26-2015

Table Duty:

Thank you Ron for a great spread!

Group Reports:

Red Group by Stephen Cole:
(Pace 9:30 – 10:30 minutes per mile)

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jimmy, Donn and Darren for another 14-mile run from Hawaii Kai to Kapiolani.

It was a very hot day, with little cloud cover, but some light breezes helped. 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.

This was our last 14-mile run, and next week we’ll all meet at 5:30 at the 2nd beach park (Kawaikui Beach Park) and be ready to run our first 16-miler 🙂 We’ll do another offset split, running toward Hawaii Kai to the church and then running into Kapiolani Park for 9 miles, and 7 miles on the way back out.

Happy running!

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

In order to make it to Docs talk on time, we started our run just about 6:35 am via Farmers road. At Kapiolani Park, Alberto (the original Silverado) made his presence known after being out on hiatus. We were glad to see him. Opting for a shorter run of 10 miles, he chose to be sweeper as he continues to recover and only recently started increasing his weekly mileage. Alberto is setting a good example of how to properly come back from injury. At Triangle Park, we had a brief discussion of marathon day preferred restroom stops – Murphy’s in Downtown, and the portapotties just after the dog park on Keahole St. Portable restrooms will also be along Maunalua Bay. These preferred stops can help you get in and get out quickly. John and Henry led the group until we lost a few going toward Jimmy’s Pit Stop (aka Kahala Elementary), as some continued on straight for Kahala gas station. The reason we prefer to stop at the school is because there are more restrooms, so the stop is quicker especially with a larger group. Those who wish to patronize the gas station should run up ahead and we will meet them as we pass by. Henry, Terry, and Dawn led the second half of our run as we wrapped up our 12-miler this week. Runners today included: Speedy Joe, Lance, Jen, Ken, Mr. Moon, Paul, Paris, Hiroshi, Amanda, and a few others. Lynnae finished the Seafair Pirate Run in Seattle this weekend, and enjoyed the beautiful views of the city and Space Needle along the course. Norman Tamanaha 15K run is also around the corner and the first race of the Readiness Series. For newbies, we highly recommend signing up for at least the 30K race to test your gear, hydration, and training. Don’t let the Honolulu Marathon be your first race. We learn more from our mistakes and it is worthwhile to get good ideas on “what not to do”. Thank you Paul for the post run snacks. Thank Lynnae for the water, with John’s help. Safeway saved the day. We cannot have ice cold water without the ice. 🙂

Weekday Run Option:

For Silvers and former Silvers, Jun, Henry, and I are extending the open invite for anyone who would like to join us for a weekday 10k run at KCC. We meet near the KCC bathrooms across the dog park and below the white church on Thursday at 5:30 p.m. You are welcome to join us. Good job Silvers! We are on track to being marathon ready. Have a good week.

Upcoming:

  • 8/2 –14 miles. Same meeting spot at Waiholo Street. We will start at 5:45 to run our first 4 miles toward the second Beach Park aka Nelson’s Oasis. For those who can’t make the 5:45 a.m. start, we will meet at 6:30 a.m. on Waiholo Street and then run to Kapiolani Park for Dr Scaff’s talk.
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race).
  • 8/16 – Bus Run #2. Sign up at Clinic. $3 bus fare; donations welcomed.

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

Another Busy Day @ Kapiolani Park with the Running of the 35th Annual Tinman Triathlon. It was Fun watching the Cyclists flying down Diamond Head or the Runners racing through their 10k course.

As for Our Clinic, We had a few short speeches this morning and quickly took to our 12 mile Goal. For the White Group, I Counted 19 runners leaving the Park with #20, Mr. Russell coming down Diamond Head Road. I hope everyone caught a view of the High Surf offshore. Today report was 10 to 15 foot faces.

After another short speech at the Triangle Park and reminder it’s our end of the Month Kahala Avenue Run! We took off for the back side of Diamond where we paced alongside the triathlons coming down 18th Avenue.

At the wonderful Gas Station, we all fueled up and gladly took the Kalanianaole Highway. We lost a few but was still going strong with 16. Our turn around point at Wailupe Park was showing more of the large south swell. Everyone did well on our 12 minute pace, yelling out bicycles and staying in single file.

Back at the Gas Station we lost a few more wanting to take Kilauea Avenue. Please let your fellow joggers know if you decide to drop off from the group. Surprised by her late appearance, was Ms. Malia. Not sure what her mileage was but our group gladly took off for Kahala Avenue.

Following Blair’s instruction, Leader Bob shake his Shaka sign to every passing car on Kahala Avenue. Somewhere at mile 9 we found Russell’s Ice Truck and the coldest water in town. Thanks for the Pretzels too, Russell! UDABEST!

At the Triangle Park, we had some extra treats from the Triathlons last water station, which was closing up shop. Brother Sam was driving about picking up the stragglers of our group. But by my count, we still had ten joggers determined to finish. I dreamt of watermelons and counted it off while cruzing in toward Triangle Park.

Thanks to my fellow joggers, we made it back! The table duty had everything…Watermelons, Oranges, etc. I could not ask for more.

Not to forget you all whom started the journey this Sunday was Leaders Sam, Rich, Lisa, Monika, Bob and Quin. Also with us were Violet, Ivana, Elena, Denise, Francis, Richard, Kayla, Chong, Jamie, Jin, Stan and a few others, sorry I missed your name here.

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

Today’s Blue Group started 14 strong. We received many compliments on our single file, thanks to Maile for reminding us from the back of the group. People in other groups are still running in the bike lane which is a no-no as it pushes bikers into the road. 6 turned back at Aloha Station as they started early and were already @ 8 miles by that time. 8 of us finished 11.4 miles with average of 14:54 pace, great job on completing the last 12-miler. Reminded all to do their homework and sign up for the bus run, next week we will attempt 14 miles. We’re missing our group leaders Andy & Fiona, hope to see you next week.

Beginners:
Green 15’s by Louis Crompton:

Remember Dorothy clicked the heels of her red shoes and could fly… fantasy… maybe, maybe not. Green 15 group went out Kalanianole Highway to this spot that would be perfect as an “oasis”, and came back to the park. Seemed to be just a tad slower than our usual pace, probably due to the heat. Entering the park, our leader asked Gina in her new red shoes – our resident Dorothy – if she wanted to sprint ahead to make up a little lost time… she did! And when she touched the HMC sign we had gone 11.5 miles in 2 hours 53 minutes… how about exactly 15 m/m. Even our “slower” guys in their normal footwear finished in the 15 range. Excellent job under less than ideal conditions. Big mahalo for the great assortment of refreshments. Next week for Green Team it’s the big one two zero. Really improved since March walking around the park. Sign up the Aug 16 Bus Run and you’ll have the chance to experience the last 12 miles of the marathon actual route. For homework, try to attain 18 more miles in 2 or 3 runs. Aloha

Golden 14s by Dean Takashige:

This was our last Sunday run for July. We had a nice turnout. It was hot but we had a good stiff breeze. In addition to our normal water stops we made sure we stopped to get a cool sports drink at the service station to keep ourselves hydrated. This will become more important in the weeks to come as the runs continually get longer and the days get hotter. We mixed up the route a little going through the neighborhoods. We ran 10.26 miles in 3 hours and 37 minutes and burned 1061 calories. Next Sunday we will start our 12 mile runs. Keep up with your homework and we will see you on Sunday..

Lucky 13’s by Kim Ramos:

On this hot summer morning our Lucky 13s Honolulu Marathon Clinic group went on our last run for July. With 8 runners we ran 10 miles in 2 hours and 22 minutes with an average pace 14 minutes per mile, burning 790 calories. I’m happy that runners in our group are feeling stronger. August is right around the corner and we’ll be increasing our miles to 12 miles next week. Remember to keep up with your homework runs. Start looking for a new pair of running shoes if you haven’t yet. Lastly, if you’re feeling any pain while running stop and evaluate the situation. Be sure to listen to your body. Keep up the great work everyone. See you all next week.

Da Comment Corner:

Second Bus Run:

August 16th; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13 miles. Much of the run is on the actual marathon route. (We are running back to the park via Kalama Valley and not climbing up Kalanianaole Highway heading toward Haunama Bay; many have expressed their trepidation about coming back on this route.) Please sign up on our sheet posted on the bulletin board.

Success! (Repeat)

I am sure everyone has their own meaning to this word, success, and so to define it would be a very personal proposition. Perhaps running their first 12 miler is a huge step and a success for many runners; when I first joined the clinic “eons” ago, I had never run for more than 5 or 6 miles at any one time. Running 12 miles on a weekly basis was unimaginable at that time. And now, running 14, 16 or even 18-milers are not as daunting as it sounds. As I train for another Honolulu Marathon with the Clinic, I feel grateful for all of the “successes” not just achieved in running but also as it relates to life itself. I am sure that we all have and will have our own “success” with our running which can certainly translate and inspire to “succeed” in one’s life as well. Keep on truckin’ as many more successes await you!

Stay cool and injury free!

See you at the water stops,

Blair