Blair’s Weekly Update 04-03-2016

No Official Clinic next Sunday, April 10 due to the Hapalua Race! Check and read where your group is meeting this Sunday!

Table Duty:

Thanks to leaders Sandy and Tony for all of the goodies! Great finishing touch after our runs!

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace <9:00 minutes per mile)

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today Nancy, Donis, Jan, Asami, Craig, Devon, Jun, and Les did 12.5 at a slightly faster than 9 pace. Next week, folks not running the Hapalua are meeting at the Aina Haina McDonald at 6:30. Run run!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Melissa, Sven and Chris for another 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 Street. It was a clear day, and turned out to be a warm one. You can definitely feel summer approaching. The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week we will be doing the Aiea loop trail, since there is no official HMC meet due to the Hapalua. Best of luck to everyone running in the half marathon.

Happy running!

Pink Group by Rosie Adam-Terem
(Pace 9:30 – 10:30 minutes per mile)

This week the Pinks were a band of 12 runners including Henry, Andy, Earl, Katsu, Randall, Ryan, Jeff, Reimon, Michael, Edward, Leslie and Rosie.

We ran at our 10-minute average pace (stopping at every water fountain as suggested by Peter, and wisely so on such a hot and muggy day.) At KCC, those who wanted to attend the second shoe talk sheared off to run to Kapahulu while the rest of us returned to the Park the way we had come for about 10K.

The Hapalua is next Sunday. Some of us will be running that half-marathon. Those who are not may want to meet leader Leslie at 7:30 a.m. at the second beach park to run the Hawaii Kai loop section of the marathon. It can be a hot and hard run round those 6-7 miles, so it is a good idea to bring a cold drink along as the water fountains are few and far between.

Rosie will be gone on April 17, getting ready for the Boston marathon (and hoping for no snow…) so Leslie will lead the group in a 6-7 mile run, meeting at the Park at the regular time.

Don’t forget our first picnic of the year on May 1st. After a short run, we gather at the clinic meeting place to enjoy lots of food and fellowship with our HMC running buddies. Bring $1 or donate more, and bring something to share. Good luck to all HMC runners in the Hapalua. Represent!

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

We had a good group of about 19 Silvers this morning for today’s run. Our usual 6-mile route was modified so many could attend the Shoe Talk. The running conditions were pretty good – cool, breezy, and sunny. We followed the Pink Group up to KCC for a bathroom stop, then we went to Kapaolono Park for another water stop, and then proceeded through the back roads to the Running Room. The Silvers included Paul, Doc Joe, Tavy, Jen, Evelyn, Melissa, Marsha, and Francis. Sorry for those I’ve missed. We’ll get better with names as the year goes on, promise. As a reminder, if you’re leaving the group early, please be sure to tell someone (preferably a staff leader) because we want to keep track of everyone. If our pace seems off, please tell us.

At Triangle Park, Lynnae suggested that a water bottle is a good piece of running equipment to carry. At Kapaolono Park, Ron spoke of the benefits of running hills (they make us faster) and the best way to attack them. Next time, Ron will have to explain strategies for the downhills.

Mahalo to Volunteer Staff Leaders Tony and Sandra for their wonderful array of snacks and gourmet sandwiches! We appreciate your staying until everyone got back from the Shoe Talk.

Homework Runs: It’s still the same – two 1-hour runs during the week with a rest day in between. For Hapalua runners, be sure to run easy to keep limber — easy pace and no hills. Your last run should be Thursday, 45 minutes max, to allow for sufficient rest before Sunday.

Tips: Get a water bottle. Consider the different types (hand-held, belt, pack) and ask around. It is a great investment, and the water stops get quicker. When running hills, don’t focus too far ahead which may be discouraging. Instead, focus on the 3-5 feet ahead of you, and do not over stride. Quicker revolutions and shorter strides make it easier to climb a hill.

Good Luck to the Silvers and all HMCers who will be running in next week’s Hapalua. Pre-marathon races are always a good way to test out your training. Some last minute tips: (1) Pick up your race packet early (there is no free parking at the Convention Center); (2) Watch your diet starting Thursday – carbs, limited alcohol; (3) Saturday – hydrate, pick out a well-worn race outfit and sleep early; (4) get to the park early to secure parking; and (5) have fun – enjoy the malasadas at the finish!

Upcoming:

  • 4/10 – No clinic due to Hapalua Half-Marathon. Run 6 miles on your own. Please note that access to the park will be limited, and Monsarrat will be closed. A good 6-mile route would be from Magic Island to Kapiolani Park and back (via Kalakaua and/or Ala Wai), with one loop around Ala Moana park. Or just run around Ala Moana Park and Magic Island a couple times.
  • 4/17 – 6-mile run.

White Group by Russell Uchida:
(Pace – 12:00 – 13:00 minutes per mile)

Important Notice: For next week Sunday’s run on 04/10/16, we will meet at Triangle Park at 7:30 a.m. Please try your best to be on time as there will be just a brief talk before we depart for our run.

White Group runners at 22 strong were met with comfortable and slightly cool trade winds as they energetically took on the first six-mile run for the month of April. We had a strong 22 runners that started with us this week, even with the absence of regulars, Bob, Violet, Jessica, Lisa, Ming, Blair, Dwight, Stan, Jamie. Thanks to Leaders, Sam, Monika, Richard x 2, Andrew, we made it through the six miles in our usual laughing, chatting, and social banter mode. It really is what makes the White Group so special!

In addition to the Leaders, it was nice to see Melyssa, Elena, Ivana, Francis, Stefanie, Charlie, Mahana, Kanoa, Elaine, Debbie (re-joining the clinic after a few years break), Sandy, Georgette, Michael, and Chantel (I think I captured all, if not my apologies!!)

Upon reaching Triangle Park at a respectable pace, we took a detour through the neighborhood on our way to Kaimuki Middle School. After a brief water break, we ventured respectfully and quietly through Diamond Head Cemetery practicing Sam’s modified Bikram yoga technique of breathing through the nose, no talking, no touching, quiet jogging through the cemetery pathway. From that point, we ventured to the slopes of Diamond Head’s residential area and ended up at the base of the Diamond Head hill. We tackled the hill to Paki Pavilion, clocking 6 miles.

Helpful hint: While we know by now that application of sunscreen on our body is an important part of our marathon prep & process, we should also be mindful of the sun’s impact on our eyes and scalp. As the runs start to get longer (and they will) and the sun rises earlier, our eyes will be subject to the sun’s UV rays for extended periods of time. To protect your eyes, you may wish to strongly consider purchasing a pair of UV protected sun shades. Later in life, you will be glad that you did!

Again, don’t forget, due to the Hapalua Run on April10th. White group will be meeting at Triangle Park at 7:30 a.m. sharp! See you on Sunday!

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

Lucky 13’s by Roanne Abe:

First week running up Diamond Head was a challenge, but as we progress as a group, it will get much easier. Besides, it’s the only hill you’ll encounter on marathon day. Great photo at Operations Red Wings Medal of Honor Park.

Let’s meet our newbies: We have a family, less one daughter who went off to Japan to study abroad. Meet Aaron & papa Lance. Our other featured person of the week is Natalie aka Natalie Woods a transplant from Illinois. Natalie went to the university here and never left. See what Hawaii can do to you J

The goodies but oldies are in great form: Jay Higa and Cherry Robinson

Ozzy (this week's featured runner)

Meet your mascot: Ozzy Linden

I will not be leading a group this coming Sunday, April 10th due to the Hapalua Half Marathon but you are welcome to join Dean Takashige at the clinic 7:30 am sharp at the clinic area. Dean’s group runs at 14 minute mile pace. Parking may be an issue that day.

Continue with your homework. Next time I see you, it’s another Diamond Head run.

Green 15’s by Louis Crompton:

Yet another great day to be out and about… Ah you know it’s going to be a good day when “The Gladyator” herself is there at the park greeting people as they arrive. We had 13 leave [and return] with the green team. Another one of our “kos” returned – the effervescent Nanako. And so did the young lad who finished the 2015 marathon with us, Kai… big boy now – he’s 11 and in middle school! This kid will be breaking high school records in a few years. We were joined by Karen today… moved to our faster group from a faster group… what? Our “slower” group put her through her paces, but she agreed – while catching her breath – that she has found a home with the Green 15. We certainly encourage other joggers from beginner or intermediate groups to jump around during these early sessions to find a pace group that suits your personal preferences. Green Team has a moving and overall pace in the 15 min/mile range, we will finish the marathon at 6H 35M as we do each year. Come join us. We went out Sunday and met Guru Sam and the lovely Ivana with their group at the 22 Av water stop… you guys were in & out really quick, just like our Green 15 gang. But leaving the DF, green folks went UP Kilauea Av… up, up, up to Leahi Hosp before turning to return to the park. Back at our starting place, we had gone 4.46 miles in 1H 8M for an overall pace of 15.2 m/m… that’s not too shabby considering the route. And our pace leader only walked – he hasn’t started to jog yet. Our Sweeper Ryan had no customers – great. Mahalo to the Padua familia for all the refreshment goodies. Next week there is no official HMC due to Hapalua. Some of our gang will be entering – good luck. Our old retired colonel pace leader doesn’t pay to jog shorter distances than homework runs… Some of the green gang will get together informally 0730 Sunday at Hawaii Kai Dr & Kal Hwy and do a couple laps around that area of the marathon route. Do your homework! Aloha

Sweet 16’s by Roanne Abe:

We were twenty-one strong today, and ready to go. About seven of us went around the zoo and Kapiolani Park to the shoe talk at the Running Room, and the rest of us went up Diamond Head as a group for the first time. We were all smiles going up towards the light house and we were still in good spirits when we got to Triangle Park. The view at the lookout point was gorgeous and well worth the trek. All said, we did about 4.25 miles and we stopped at all the water stops.

Next week Sunday is the Hapalua half-marathon and there is no formal clinic. Cliff will be meeting at Kapiolani (same place and time) on Sunday to go out for about 4.5 miles. Please plan time to find parking as Sixteens will be starting at 7:30am. I’ll be at the Hapalua and if you want company on your walk, just look for my hat. If you can’t meet with Cliff and are not doing the Hapalua, go out for a walk on your own for about 80 minutes.

We’ve been getting a lot more sun, so please remember to wear sunscreen. If you forget, there is some sun screen available at the refreshment table in the morning before the clinic starts. You may also want to start carrying a small water bottle (6-8oz) so that you can stay well hydrated during your walks. Homework for this week and next is two one hour walks each week. Make sure you take a rest day between walks. You are all looking great during our Sunday walks so I know you’ve all been doing the homework. Good job!

Keep up the great work!

Da Comment Corner:

Shoe Talk II:

Hope runners had a chance to attend the second Shoe Talk by Manager Gaston at the Running Room. Gaston is very informative and very knowledgeable about the “mechanics” of running.

Please keep up with your homework! Starting off with good “running habits” will pay off at the end!

Have a fantastic week!

See you at the water stops,

Blair