Blair’s Weekly Update 04-24-2016

Doc’s Talk:

Doc spoke about injuries; “prime time” for injuries is when one is feeling great about their running and takes on more mileage or tries to run faster. The main reason the Clinic doesn’t meet year round – to get body healed after the marathon. So, rest your body; your body needs to recuperate even if your ego is telling you different.

This Sunday’s Picnic:

Please bring in your latest creation to share with fellow runners and enjoy the camaraderie of your fellow runners. Friends and family invited; a $1 fee per person; soft drinks and Zippy’s chili and rice provided. Groups do their usual run then enjoy the picnic afterward. Start time around 9:30 a.m. Bring a hearty appetite and a bunch of family and friends.

Table Duty:

Special thanks to the Evelyn and Libby for the great drink and food! The sandwiches were delicious! Mahalo!

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 the group did 12.5 at an easy pace. Next week we’re meeting at the Aina Haina McDonalds at 6:30 am. We will discuss perhaps running a different on 5/8 so please let me know your thoughts. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Sven, Melissa, Bryan, Lisa and Mike for a nice 12-mile run. We started by running 6 miles in from the 1st beach park (Wailupe Beach Park), and then we ran back out after the talk for a total of 12 miles. It was a nice cool day with some drizzle and breezes – awesome running weather 🙂 We ran at a 9:30 pace for a total running time of about 1:54:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 6:00 am for anyone that would like to join.

Happy running!

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

The Pinks had a large group this bright and breezy morning. Leaders Henry, Kozo, Leslie and Rosie were joined by Laura, Ken, Otani, two Ryans, Arleen, Chris, Earl, Jeff, Cindy, and Keith for 6.5 to 7.9 miles, depending on which finish path they took. Some of our runners are doing their first marathon, while others have lost count they’ve done so many. But our HMC is for everybody and we all help each other.

We focused on keeping our pace down to our average 10 minute mile. We all have a tendency to want to go out too fast and then lose momentum when the distances grow longer. We’re building an internal pacemaker that will last over the 26.2 miles.

Next week, we’ll run to the gas station for an 8-miler ahead of the picnic. Perhaps those extra two miles will excuse all the goodies we plan to consume at the park afterwards. Please remember to bring your $1 and a contribution of food to share.

Homework runs are important especially as we start increasing the distances on Sunday. Keep up two runs of an hour each during the week. You can do hills if you want to gain strength, or speed work on the homework runs, but Sundays are for the long, slow runs, building the base of time on the road.

See you at the Park!

Boston proud!

Go! Rosie PosterSome old runners from our Pink group moved to the Boston area recently. They looked up the Hawaii runners and found me, got in touch, and came out to cheer me on in the Boston Marathon. They wore their yellow Honolulu Marathon shirts and made an ALOHA/GO ROSIE! Poster. I have a photo of Darrow and Subhana with me and their poster at the base of Heartbreak Hill. I thought it might be nice for HMC runners who knew Dr. Hand and his lovely wife to know about that.

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

The Silver Group was made up of 11 runners. The weather was sunny and warm with a few breezes to keep us cool. Ron led the group, which included Lance, Dawn, Paul, Hong, Rick, Selena, and Carl (sorry for those I missed, I’m still getting to know everyone’s names).

The group headed out of Kapiolani Park in record time today. Peter’s announcements were very brief and the group leaders have been asked to keep their talks short so we can get out on the road quickly. So, if you time your arrival at the park to be just after Doc’s talk and Peter’s administrative announcements, you’d better plan on getting there a bit earlier from now on, or you’ll be chasing your group.

At Triangle Park, the group did some quick introductions, and we were reminded that the first Clinic Picnic will be next week Sunday, May 1. Please bring a dish to share that you can drop off at the table before the run. The cost is $1 per person. Bringing your family members is encouraged so you can all have a good time after your run, replenishing the calories you just burned off. Bring chairs or mats to sit on in the shade of the trees in the park.

Stats: The group ran 7.5 miles at a pace of 11:20 minutes per mile. Calorie burn ranged from 900 for smaller runners and 1300 for the big guys.

Tip: Though our Sunday runs are currently covering shorter distances, it’s always a good idea to bring your own water bottle. There are times that water fountains can be out of commission or overcrowded so having your own water along for the run helps. It’s also a good idea to carry a little pocket change ($2.50 minimum) in case you have to buy a drink or snack along the way or need to catch the bus back. Very soon we will be making the gas station a regular stop along our Sunday route.

The runners-high moment: Last week we asked people to think about what brings them a moment of happiness along the running route. My moment of Happiness is when I’m out running on a hot day and suddenly hit a stretch of road with shade provided by the nearby buildings and a cool breeze is blowing at my back. That’s my runner’s high.

Upcoming:

  • 5/1/16: 7.5-mile run. Then picnic for HMC members and their families. Bring $1, a potluck dish, and something to sit on.
  • 5/8/16: 8 miles.

Homework: We are still going by time (not pace). Two 1-hour runs during the week with a rest day in between. Continue building that good base.

White Group by Blair Hoashi, Bob Choate and Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)

Nearly 30 runners were present when we gathered at Triangle Park. The Guru, Bob, Monica and Jessica led the lively group.. There was lots of chatter within the group which showed that 1). The group is having a good time; and 2). All or most of our members are running at a comfortable pace. Newcomers, don’t be fooled by the how easy running these distances seem to be; as we increase our mileage, diligent homework, pacing, hydration, and energy replenishment will be very vital to maintaining one’s comfort. Kudos to leaders Sam and Bob for doing a great job of leading this “wild bunch”! Our group included regulars like Monica, Russell, Ivana, Michael, Charles, Danel, and then whole a slew of others – Chantel and friend, Ryo, Reina, and others. We shall all get to know everyone better as time progresses. Congratulations to everyone on a great run!

Please continue to be diligent with your homework runs; we will be increasing our mileage every month and the dreaded Kahala Avenue stretch will be part of our return route at the end of each month.

Please remember next week’s picnic – please bring a nice dish that you would want everyone to try!

Be safe and healthy!

Beginners:

Buff Walkers by George Ushijima:

Gorgeous weather today. Thee last Sunday of the month. Today we thought we’d up it a bit and take a little detour down 22nd and right at Puu Panini. We did 5.14 miles. That took us 1 hour and 53 minutes. We stopped at those watering holes for a total of 9 minutes. So we got our time at a little slow pace of 20m 15s a mile. At that rate we’d finish the marathon just before 2 pm. That’s a lot of sunshine to absorb. Came back to Libby and company managing a nice spread for the refreshments. Remember to do your homework. Next week, we’ll be having our picnic, so we’ll probably do an abbreviated trek, so that we could get back early and enjoy the spread. The following week is Mother’s Day. We’ll still have a clinic that day.

Don’t forget to do your homework.

Keep on Walking!

Sweet 16’s by Cliff Hand:

Perfect Day!

Good turnout of 16 walkers!

Jenny, Gae, Linda, Lynn. Dan, Candy, Arlene, Fran, Karen, Annie, Roland, Pam, Harry, Annette,Cliff.

Nice temperature, beautiful surroundings (so what else is new? We stay Hawaii, yah?)

And, we went further than planned, making it all the way to Elepaio before heading home. Although as usual there was some disagreement among the several GPS trackers, we went at least 5-3/4 miles. We had planned 5-1/2, to be better prepared for the jump to 6 in May. So now we’re a little ahead of schedule. No complaints from the poor, abused, Sweet Sixteens about the extra half mile.

(And no, as a preemptive strike from the staff, this does not mean that we don’t have go so far next week.)

Do your homework and come back for the walk and the picnic next week.

Green 15’s by Lou Crompton:

I don’t know… is the earth tilting? Should we blame global warming? The plan was to go out for 5 1/2 miles today along a route previously measured at 5.5 and 5.46 miles… close enough. Today 19 green ones did that same measured route; today it was 5.34 miles! We welcome and say irasshai to Ryo and Eri. In her first visit Eri reverted back to her former Eriko days. They both promise to return to Green Team next week. Clinic participants are always free to try different groups… the Green 15 group will finish the marathon in December in 6 1/2 hrs or 15.1 overall pace. If you want to do that, join us. We are fortunate in the clinic to have dedicated participants who weekly drive in from Ewa, central Oahu and Kaneohe…thank you so much for being loyal to the program and making the trip to abuse your bod every Sunday morning… stay with us and you WILL at least get a nifty tee shirt in December for your efforts. We finished in about 1H 20M for an overall pace of 15.0 m/m… good job by all today. Only 2 months of training and we’re getting in & out of our water stops quickly, plus it seems like the city has altered the hills – reduced the slopes… And sweeper Ryan walked back with our own Miss Thailand, Kitnam – there’s perks to being in the sweeper slot. Mahalo to the table duty ladies Libby and Evelyn. Next week the green ones will bump up the distance to 6 miles [if the earth doesn’t tilt] and we’ll be back standing in the family picnic line before 9:30. Remember to go out for two jogs during the week for at least 1 hr each, about 4 miles – try to find a hilly route. You could take The Bus to work, then get off a few miles early and jog home. Aloha

Golden 14’s by Dean Takashige:

This was the last official run for April.

So far we have been blessed with great running weather. Not too hot with a nice breeze. The group has gotten smaller, since a lot of the new runners are trying out faster groups, this means that your training is going well and you are feeling stronger and stronger every week. Next Sunday is our HMC picnic. We ask that everyone bring their families and a contribution to the pot luck; preferably a main dish or salad since there will be a lots of deserts I am sure. It will just cost a $1 donation per person to get in line…

Once we come back from our Sunday run, go to the table where Peter will collect your $1 and provide you with a name tag. Then you can get in line for your food…

Since it will be May we will be running 6 miles this month…. It will be a seamless transition since you all have been doing great with your homework runs.

Today we ran 5 miles in 1 hour and 23 minutes and burned 461 calories.

Lucky 13’s by Derby Linden:

The first two months was we were tuning up our bodies for 4 mile runs – running around Kapiolani the first month and then running up Diamond Head to Operation Red Wings (Triangle Park ). Now, we will be adding two more miles to our monthly runs hereinafter increasing our mileage all the way thru November. This is our target mileage for months to come. Keep up with your training, every other day 1+ hours.

Month Mileage
March 4
April 4
May 6
June 8
July 10
August 12
September 14
October 16
November 18
December 11, 2016 J

Da Comment Corner:

Quote from Runner’s World:

“I don’t have a runner’s body, but I have a runner’s heart – and that is all you need”.

Army Sergeant Jennifer Morris

Success:

Everything you do is insignificant, but do it anyway” – Gandhi

See you at the water stops,

Blair