Blair’s Weekly Update 08-09-2015

Doc’s Talk:

Doc spoke about germs and how it affects our immune system and in turn our running regime.

Second Bus Run:

August 16 – this coming Sunday @ 7:15 a.m.; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13.5 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 toward Haunama Bay.) Water stops are limited so advised to bring a drink bottle with you or some monies for drinks along the way.

Table Duty:

A special mahalo to Stephen Z. for the great drinks and food at table duty. Stephan is our Table Duty coordinator who does a great job every year in organizing our schedule. Mahalo!!

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. Donis, Craig, and Neal ran 14 today at about 8:45, and some folks did different distances. Next week some folks are doing the bus run (Kapiolani Park at 7:15 a.m.) and some are meeting at the Hawaii Kai boat ramp at 6:15 a.m. Run fun!

Red Group by Stephen Cole:
(Pace 9:00 – 10:00 minutes per mile)

This past Sunday was the first race of the Marathon Readiness Series, starting with a 15K run from Kapiolani Park. Several of the Red Group members ran this race, including Steve, Tabby, Donn, Lisa and Earl. Everyone did very well, finishing around a 9-minute pace – the training is really paying off. To make up the mileage, we all ran a little extra after the race was over. If you see any of them, please congratulate them on a job well done!

The day started off with a light rain, but that soon stopped and we were left with a nice overcast day with some breezes. Jun and Darren ran the regular 16 mile route at a 9-minute per mile pace, ending up with a total running time of about 2:25:00.

Next week we’ll start from the 2nd beach park again, run toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After those 9 miles, we’ll run back out to the 2nd beach park to finish up our 16-mile run.

See you next week, and happy running!

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

Chromies unite! Today was a great day for a long, 14-mile run with the Silver Group and a few friends from the Grey Group who merged in with us. There were cooling breezes the whole time and even some light showers along the way. The Silverados were led by Alberto, John, and Henry. Those running with the clinic today included: Speedy Joe, Lance, Melissa, Emily, Moon, Sun Hee, Paul, Kin, and Carl. Others from our group took part in the BOCA Hawaii Norman Tamanaha 15K, including our fearless leader, Lynnae, and group members Terry, Dawn, Tony, and Jun L. We were cheering you on as we took advantage of the coned off roads. J Other HMCers (both former and current) spotted at the finish include: Ron (grey), Evelyn, Arnold, Rose, Ivie, April, Shauna, Satomi, and Tomo (who is visiting from Taiwan to attend the astronomers conference). There was plenty smiles at the finish and lots of ice cream to go around. Congratulations to them all!

Alberto is setting a good example for all of us in how to recover properly from injury and health setbacks, as he led the group to the gas station and returned on his own for an 8-mile training run, so John took the group for the full 14 miles. We also ran into Beth who is also dealing with an injury, but being smart and adjusting her running to allow for full recovery. Run smarter, not harder, is the way to go. Hope Beth can run with us again soon.

At our triangle park water-stop Alberto spoke about staying hydrated on these warm summer days and taking it “easy” on the meals the day before a long run. Everyone must have been doing that, because the runners looked strong today.

Tough runner award goes out to Andy (Grey Group Leader), who accompanied the Silvers along our run after he did a 22-mile trail run the day before. Wowee! That guy’s got iron legs.

Best wishes to Jen as she’s in final preparations for the Kawela Endurance Triathlon on Saturday, August 15th. Already a seasoned athlete, Jen joined the clinic this year to improve her running. She’s been a strong member of the Silver group, and we know she’s going to rock that race. Enjoy your post-race massage!

Upcoming – Race season schedule:

  • 8/16 – Second Bus Run. This run takes the group to Sandy Beach where we run through Kalama Valley and back out to Kalanianaole Highway. Be at the park by 7:15 a.m. with $3 for bus fare if you’re taking the bus. Early birds: meet at the Hawaii Kai Dog Park for 6:15 a.m. start. We will run to Kawaikui first and back (4 miles). 2nd start: 7 a.m. from Dog Park. Please carry your own water, as water fountains will not be every mile.
  • 8/30 – Ka Iwi Coast Run 5-mile run.
  • September: 9/6 – Runner’s Hi 20K (2nd race in the readiness series); Barber’s Point Elementary. 9/13 – Parking Heads-Up; Na Wahine Festival sprint triathlon/duathlon 6:30 a.m. Kapiolani Park.
  • October: 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park. 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • November: 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.

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

Another Beautiful Day in Hawaii to take a leisurely Jog. Or at least it started that way. Today we had a Stronger Group of 19 Runners, Welcome back to all of our World Travelers.

Our Pace setter Bob came in so late, he missed all the speeches but gladly took the lead leaving the Park. Thanks goes out to Violet, whom shouted out the single file calls! And to Sam, whom kept us laughing for a few miles.

We took a few short cuts on our way to the Gas Station. So we could reach the second park on Kalanianaole highway. The weather held up and everyone stay together for the Best OF Nelson’s Oasis. What a treat, Thanks Nelson! Cold Gatorade or Water to wash down the Pretzel Mix.

The return trip was nice with seeing so many joggers making the Nelson’s Oasis Run. I Counted 14 joggers making our way over Farmers Road with a light rain shower keeping us cool. By the triangle park the Heat was scorching!

Also should mention, we had a 15K race going on but by the time we got back to the park, it was over. Table Duty was terrific again! Next week bus run #2, another 13-miler. Do your homework runs, 2x…

Our participants today were Leaders Blair (believe it, he was present) Sam, Monika, Jessica, Quin and Bob. Plus Elena, Violet, Russell, Ivana, Sienna, Danell, Stan, Ming, Denise, Charlie, Jin, Jamie, Chong and sorry if I missed a couple of others. You were all appreciated. Until next week, Aloha

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

This morning we had members from lucky 13 join the Blue Group as their leaders were running the 15k race. We had 19 happy runners, we enjoyed the light rain and clouds keeping us cool. We had Group leaders Maile, Dave, Fiona, and members today were Tannia, Brent, Marivic, Marisa, Jess, June, Doug, Sharon, Liz, Ayche, Julie and Jerome. Sorry I didn’t get a couple of names. Some started early so some turned back @ Aloha Station, and Wailupe Park. We finished the 14-miler keeping 15 minute pace including water stops. Average run time 13-13:30 per mile. Everyone happy to do the 14 miles in prep for the bus run next Sunday. Now they know they ran more miles than the bus runs 13 miles and are ready for it! Thanks to Nelson’s Oasis & crew, he confirmed that they would be there next Sun for HMC, sacrificing the bus run to provide us with refreshments. Thank you also to Stephen for doing table duty today, we really appreciate you being there for us.

Beginners:

Green 15’s by Louis Crompton:

We had 10 green ones today including Kaori and Sean, returnees from 2014 clinic. No one in our group had to pay $45 to jog in the drizzle as did the 15K race participants. They went out for a 15K jaunt, but we went out 12.5 miles and found the Oasis open for business. Always fun to see faster groups on their way to the oasis as we are skipping back along Kal Hwy. Our speed demon today finished with a reported 15.06 pace; the pace leader took a few minutes longer and arrived with a 15.28 pace [he eats and is more sociable]. Our thanks to Nelson and to the staff hosting table duty for the refreshments. It appears that all Green 15 members signed up for next Sunday’s bus run… we will get off at Hawaii Kai Drive and follow the marathon route of about 12 mi (incl the loop) back to the park – we went longer distance than that today! Be at the park with your $3 fare – AND fluids – at 7:15 a.m.. Buses depart 7:30 a.m. Homework is another 18 miles during the week. Aloha

Golden 14’s by Dean Takashige:

Today’s run had overcast skies with a nice breeze. Plus momentary showers to cool us on our way back. But I still feel the aftereffects of a mild sun burn, this is even with an application of sun screen before leaving home. Just a good reminder that you always need to use sunscreen. Especially since our runs are a lot longer. With the kickoff race of the readiness series the turnout was noticeably less than usual.

But for those that did show up, great job in continuing your training.

We hope to welcome back the rest of the group next Sunday. Which will be our second Bus run.

Show up early with your $3 in hand. We ran 11.3 miles in 3 hours and 30 minutes and burned 1,217 calories.

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

Da Comment Corner:

Salutation between Two Old Time Runners:

I ran into Bill, Pink Group leader at the Costco parking lot and mentioned how good he looked after his 14 miler.

He answered, “Aleve”!

He then returned the compliment to which I retorted, “Advil”!

Keep cool and injury free!

See you at the water stops,

Blair