Blair’s Weekly Update 05-15-2016

Doc’s Talk:

Dr. Scaff continued his talk on overheating and the need for hydration.

Table Duty:

Thank you Dave and Derby for an incredible job at table duty! Great assortment of goodies.

First Bus Run:

Please be sure to sign up on the board for the June 12 Bus Run. For many it will be a new experience running in from a destination to home base. I always look forward to the Bus Runs because of the change in scenery and the opportunity to socialize during the ride on the school bus. Most of us will be dropped off at the Maunalua Bay stop (across from Roy’s in Hawaii Kai) and return for about an 8 mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive Loop (an additional two miles). We also get exposure to running on the actual marathon route. Please sign up ASAP so we can order the appropriate number of buses.

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 we did 11 with some hills at a mixed pace. Next week many folks are participating in the Ekiden, or out of town so anyone else is meeting at the Aina Haina McDonalds at 6:30 a.m. to run to Kapiolani and back. Run fun!

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

What a great and numerous group of runners we were this hot and muggy morning! Leaders Henry, Kozo, Hao, Leslie, Andy, Alfredo, and Rosie were joined by a new group member Eunice who walked the marathon with the 14’s a couple of years back, Bruce, Kevin, Ryan, Jeff, Otaki, Earl, Cindy, Rowan, and Fumiko. I hope I didn’t forget anyone, and apologies if I did.

Dr. Scaff emphasizes pacing. He notes that the pacing mistakes we make in the first 10 miles will come back to haunt us in the last 10. Our group seems to be champing at the bit to go faster than we mean to. We want to average a 10 minute running pace, so that means we are slower up the hills and faster down. Just because we can run a 9 minute mile doesn’t mean we ought to. What we can do for 8 miles is not necessarily sustainable for 26.2…

We plan to run 8 to10 miles (gas station and round the park) next week, meeting at the regular clinic time so we get our heat training in.

For the Memorial Day weekend run, the Pinks plan to do Tantalus, meeting at the grass/triangle water tank, where Makiki Heights and Round Top Drives split, at 6 or 6:30 a.m. depending on group preference. We will poll next week on the time. Tantalus is basically five miles up and five miles down, so this is hill and eccentric training. Don’t worry if you think you can’t do five miles steep uphill, walking is allowed, and even advised! Downhill can take it out of your quads, so it’s good to take that easy too. There is no water on Tantalus, so bring plenty. We can have a little pot-luck afterwards.

Don’t forget the homework runs!

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

Tony led the Silver Group today as they faced a warm day with temperatures of 83 F and light trade winds. We welcomed new Silvers Mel, Sandy, and Russ. Other Silverados present included: Paul, Koko, Rick, John L., Dawn, Jimmy, Jerome, Carrie, Attila, and if any names were missed, please register your complaints with Tony.

We discussed the importance of drinking water / hydrating the night before a run. While we had ample water stops during our run, we could feel the heat and humidity! We were relieved by regular, gentle trade winds cooling us down.

In the end, we completed 8.16 miles, and ran closer to an 11-minute/mile pace than an 11:30. Another Sunday workout run and done! Many thanks for coming out to run, Silvers!

Homework (the key to HMC success): 2 homework runs of 60 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these.

Tips: Today’s humidity reminded us that summer is on its way along with warm days to train in. Remember to hydrate well before, during, and after your run to help maintain your body temperature and prevent heat exhaustion. Remember, if you wait until you’re thirsty, it’s too late and dehydration will hit for sure. Listen to your body, especially when it needs more frequent replenishment. Supplements like power pretzels or gummies can also help as the mileage increases. Practice good replenishment habits – at least by 45 minutes, and every 20 minutes thereafter, unless your body tells you otherwise.

Coconut water is excellent for hydration, and a good source of potassium. Try it before or after a run. It’s also great for smoothies and protein shakes after a workout.

Upcoming:

  • 5/22 – Honolulu Ekiden & Music Festival. Good luck to all the HMCers participating in this 26.2 mile relay race! Show your HMC pride! Clinic runners should do their regular 8-mile run to the gas station and back. Veteran Silverados can lead the group, as the Silver group leaders won’t be present.
  • 5/29 – Hibiscus Half Marathon. No Clinic.
  • 5/30 – [Memorial Day Run] We will have an unofficial Silverado group run and are looking for ideas. Some possibilities are Baby Kilauea, Tantalus, or Kailua. Details will be posted next week. All HMCers welcome.
  • 6/5/16: 9-miles
  • 6/12/16: Bus Run #1. Please sign up at Clinic.

White Group by Russell Uchida, Jessica Spurrier, and Blair Hoashi:

(Pace – 12:00 – 13:00 minutes per mile)

Approximately 25 runners were part of an enthusiastic core that did their second 8-miler. At Triangle Park several experienced marathoners were asked to give the newcomers – “make sure to do one’s homework runs”; “show up on Sundays for the long runs”; and “always carry a water bottle when training, especially on our Sunday runs”. Great advice for all. While early leaders left prematurely for their own reasons, the rest finished their 8 miler in fine fashion. We bid goodbye to Kayla who moves back to Ohio (?) after her husband graduated with his PhD.

Blue Group by Andy Hirano: early leaders

(Pace – 12:30 – 13:30 minutes per mile)

The Blue Group had a wonderful run, consisting of 24 runners strong, with group leaders, Andy, Val, Maile, and Fiona. Dave had table duty today. Today was Dave Darby’s last day with the clinic, as he will be moving to Germany. He’s been with the Honolulu Marathon Clinic for 3 years, 1 year with the beginners and 2 years with the Blue Group. He has been the organizer of our Blue Group Face Page. We’ll miss you. He’s signed up and hoping to return in December to run the Honolulu Marathon.

Remember to run single file, especially up Diamond Head with narrow sidewalks and congested with other joggers and walkers. When there are folks approaching, move to the right early, not last minute, to show them we’re giving them half the sidewalk for them to pass. It’s just courtesy. The Blue Group will continue our 8 mile runs for the month of May.

For next Sunday, May 22, Maile will lead the Blue Group. The following, week during the Memorial Day weekend, there will be no clinic. However, the Blue Group will still meet at Kapiolani Park on Sunday at 7am to do our morning run.

If you notice any water fountains at the parks that are out of order on the East side of Honolulu, the number to call for park maintenance is (808) 768-4626.

Beginners:

Sweet 16’s by Roanne Abe:

Let the sun shine – summer is coming. Fourteen Sweet Sixteens braved the sun and very little wind for a challenging 7 miles. Sylvia, Annette, Jenni, Candi, Fran, Arlene, Linda, Ginger, Lynn, Dan, Harry, Ron, Cliff and Roanne. We kept the pace at about 16.5 min/mile and our single file looked pretty good charging up and down Diamond Head. Glad to see that everyone had a water bottle and was drinking from it regularly. Good Job!

Bus run is coming up on June 12th. Please sign up for it if you have not done so already. It will cover a good part of the marathon course, so don’t miss it!

Homework for this week is 2 one hour walks. This is key going into the next phase of our training. As we increase the mileage the homework will really help you keep the pace and go the distance. You may also want to to start planning on bringing a light snack to eat along the way (sugary drink, pretzels, gu, try different things and see what works best for you. As we get higher in mileage, your body will want a pick me up to keep going. There will be plenty of Gatorade during marathon day, but train yourself to drink now so your body gets use to it. Remember – nothing new on race day.

See you on Sunday!

Green 15’s by Louis Crompton:

Did our doctor say we could eat salty Spam? I take mine with eggs or rice or chopped in a curry dish. Thank goodness we all jog and sweat so we can eat Spam. Green 15 had 14 at the start line… shoulda had 1 more for a nice round 15, but our absentees had excuse slips. Out and back for 7.1 miles in 1H 47M for a 15 m/m pace… that’s what we do from March till December when we’ll complete the marathon in 6-35. Come jog with us some Sunday, but be careful – if you try green, you may never go back. Mahalo to the refreshment table crew – they had already set up the tables by 6:45! Since we did Nana Miles [who?] today, it’s 7.5 scheduled for next Sunday… we can do that. Try to get in 2 homework days [with hills] this week, 1 hr. min each time. The Eikiden relay is May 22… come early, parking may be problematic. Aloha

Da Comment Corner:

Memorial Day Sunday/No Clinic:

There is no official clinic next Sunday due to the Memorial Day weekend. Please check your group reports or with your group leaders to see if you are meeting informally

“Running on Empty” (Repeat):

I am sure many runners could relate to Jackson Browne’s lyrics today (especially climbing up Diamond Head road on the way back) – it was a very hot and extremely humid. Running on mornings like this reminds us to make sure we hydrate properly. For many of us, the effects of the morning’s run might not be felt till later that night or the next day. As we approach summer, carrying a water bottle with an energy drink mix might be the difference in having a great run or just “running on empty”.

See you at the water stops,

Blair