Blair’s Weekly Update 03-27-2016

Doc’s Talk:

Approximately 150 runners listened intently to Dr. Scaff who spoke about homework runs and monitoring your heart rate while training.

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace <9 minutes per mile)

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today Nancy, Jan, Asami, Craig, Devon, Jun, Les and I did 12.5 at a slightly faster than 9 pace. Next week we’re meeting at the Aina Hina McDonald at 6:30 a.m. Run run!

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

The Red Group went out on Sunday with Steve, Linnea, Jimmi, Melissa, Bryan and Chris for an easy 10-miler. We started by doing 4 miles before Dr. Scaff’s talk, and then did the 10K route up Diamond Head and around Elepaio. It was a nice clear day with cool breezes – a great day for running. The group ran at a 9:15 pace for the 10 miles, ending up with a total running time of about 1:32:00.

Next week is the same route, starting at the HMC meeting point between 6:30 a.m. and 6:45 a.m.

Pink Group by Rosie Adam Terem:
(Pace 10:00 – 11:00 minutes per mile)

There were ten runners in our group this Easter Sunday: Leaders Kozo, Rosie and Leslie, Michael, Katsu, Ken, Jeff, Diana, Henry and Andy. Most ran 6.2 on the usual 10K route, while Diana and Rosie doubled back to the park to make it to the Running Room for the first Shoe Talk. The next one is 4/3 at 9:00 a.m.

Silver Group by Tony Padua:
(Pace 11:00 – 12:00 minutes per mile)

Clear skies meant warm running conditions as a group of 14 Chromies went out including Paul, Jen, Rick, True, Lee, Shana, and Cassie. Apologies if I have left your name off the list. The temperature that morning was 81 deg F with a humidity of 76-80%. At Triangle Park I reminded the Silvers that shoe talk was Sunday April 3rd at 9 a.m.: see this week’s HMC bulletin for more info. We gladly welcomed breezes heading out from Triangle Park, as well as on the return trip along 22nd Avenue. There were few scattered clouds. I explained that warm conditions provide the runner a chance to practice hydrating on the run. Jen reminded runners to regularly be mindful of running relaxed and in good form: loose, open hands and fingers; relaxed and unclenched toes; and keeping an upright posture. Total distance per my FitBit was 6.10 miles, run at an average 11:30 pace, with the last mile run at an 11:00 pace. Homework is one hour of running, twice during the week.

Beginners:
(All walking speeds and 13-minute mile > running pace.)

Lucky 13’s by Derby Linden:

Willam (this week's featured runner)Every week a runner will be featured, let alone given a nickname for those of us who “can’t remember a darn thing”. Your running mate is William aka Prince William who is into many things in life.

The enthusiastic group put in their 4 mile run before heading over to Shoe Talk at the Running Room. This coming Sunday we’re moving up to Diamond Head. Try to do your homework twice this week for at least one hour. Hard work pays off.

Green 15’s by Louis Crompton:

Three perfect weather Sundays in a row… how long will our streak last? We had 10 people choose marathon clinic instead of staying home and looking for dyed eggs around the house or property… now that’s dedication. We certainly appreciated shared shoe info by both Doc and Gaston. One of them offered 25% off anything purchased today… guess who. Green Team went to church first – sort of – and then hoofed it to the shoe talk. Overall only 4.2 miles, but done in 1H 4M for a pace of 15.3 m/m. Happy to see Jordan, Kristina, Donald, Michelle and Roland as newbies with us… stay with us…. within a few weeks those hills that seem straight up will get flatter! But only if you keep coming back with us. By December, DH is a mere bump in the road before the finish line. Do your two homework assignments… an hour each, and try to incorporate some hilly terrain. Next week we’ll travel over familiar real estate, but we’ll try to find some way to stretch the distance a little. Aloha

Sweet 16’s by Roanne Abe:

Happy Easter! Big shout out for the Sweet Sixteens that were able to join us today. We appreciate you taking time away from family to be with us this Sunday. We proved the weatherman wrong and it was a gorgeous day. We went once around the park and walked over to the Running Room for the Shoe Clinic and then back to the park. All said, we went about 4 miles total. Gaston gave a great clinic on how shoes are made for runners/walkers and how to be more informed when buying your next pair of shoes. For those of you that couldn’t make today’s shoe clinic, there is another one on April 3rd. Even if you’re a veteran marathoner, there is always something new to learn in Gaston’s clinic. Many thanks to Gaston and the Running Room for supporting our members by providing free educational opportunities and resources. They are a trusted resource and always have a smile for you whenever you stop by.

Homework for this week is 2 one-hour walks. Start seeing what days work best for one hour walks. As the year progresses, we’ll be able to take advantage of more day light, and even that late afternoon/early evening walk will be a great way to get some sun and enjoy your surroundings.

See you all on Sunday!

Walkers by George Ushijima:

We had the always useful shoe talk today. Some of us met in front of the Running Room and headed to Kapiolani for Dr. Scaff’s talk. After we broke up we did a once around the park and headed for the running room. The talk from Gaston was awesome and it was topped off with a one day only special.

Next week we’ll have Roger back. He’ll be meeting people at Kapiolani Park, where he’ll take the group that didn’t make the shoe talk on Sunday 3/27, to the Running Room. The rest of us will make our way on the Marathon course to Triangle Park and back, 4 miles. Be warned, there will be a hill.

Don’t forget to do your homework, going out twice this week for at least a solid hour, so we can acclimate ourselves to being out that long.

Keep on Walking!

Da Comment Corner:

Portland Marathon:

Join our “Honolulu Marathon Clinic Team” trip to the Portland Marathon. For additional information or call Darla at 808-216-0223 or email portlandtrip@nullhonolulumarathonclinic.org.

Shoe Talk I:

Another great talk by Running Room Manager Gaston on running shoes. They are experts at the store and an invaluable source on running. Part II this Sunday – worth one’s time to listen to a “shoe expert”, the most important piece of “equipment” for marathon running.

Homework runs:

The “keys” to you crossing that finish line at the end of the marathon(in fairly good condition), are keeping up with your homework runs and showing up on Sundays! Starting off with good “running habits” will pay off at the end! In a few months, a six to eight mile run will be considered a “short run” for many of us.

“Elixir” of Youth

I am so impressed by the number of returning runners year after year. And, every one of these runners never seem to age. Dr. Scaff you’ve unlocked the secret of maintaining youth, vigor and vitality-long, slow distance running!

Have a fantastic week and do your “homework”; “homework” runs keep you young!
See you at the water stops,

Blair