Blair’s Weekly Update 06-12-2016

First Bus Run:

Thanks to everyone for being so prompt so we could leave on time. About 140 runners rode three Robert’s school buses and got dropped off Maunalua Bay in Hawaii Kai and the second beach park. Special thanks to Peter and Jeff for helping to collect our funds and organize the buses. I could hear all of the chatter going on – like students on a regular school bus -great camaraderie! Thanks also to all of our members who generously donated funds, some, which were more than the $3 fare. The clinic is very appreciative. It started off as a very hot day then got muggier as well! (And, as an experienced marathoner commented, “Great heat training for the marathon”.)

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. Some folks did the bus run meeting at Kapiolani Park and some met at the second beach park at Hawaii loa at 6:00. Next week lets meet at the Kahala gas station at 6:00 a.m. We will run out on the highway then back to Doc’s talk, and back. Run fun!

Pink Group by Leslie Regodos:
(Pace 9:30 – 10:30 minutes per mile)

The Pink Group had a nice turnout today for the first bus run. Today’s runners were Alfredo, Cindy, Earl, Gary, Hao, Haye, Horacio, Katsu, Ken, Kevin, Kozo, Ryan and myself. Kevin joined us from the advanced group and Haye returned for one more run with the Honolulu Marathon Clinic. Congratulations to Gary who completed a half Iron Man triathlon last week in Kona.

Today we decided to run the Hawaii Kai Loop backwards before embarking on the return to Kapiolani Park. We started out with some refreshing rain showers, but they quickly dissipated before we finished the Hawaii Kai Loop. The rest of our run was quite warm and humid, but everyone pushed through. We took Farmer’s Road to ensure extra opportunities to hydrate. In addition to hydrating, training consistently and listening to your body, use sunscreen and wear protective clothing and consider carrying some kind of electrolyte drink and/or supplements for these long, hot runs.

Our total distance today was approximately 10.6 miles. Everyone put forth a great effort and showed great teamwork in making sure all of our runners finished safely.

Next week the Pink Group will meet at 6:30 a.m. at Kapiolani Park. Have a good, safe week.

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

Today was the first bus run of the marathon training season that took runners out to beautiful Maunalua Bay in Hawaii Kai, to get to know the turn-around point of the Honolulu Marathon route. This is the point in the marathon where runners head home to Kapiolani Park and the finish line. There were approximately 23 Silvers who came out to join us along some portion of our route. Lynnae, Tony, Ron, and Henry led our silver crew, which included Evelyn, Paul, Lance, Jen, John T., Rick, Trieu, Hong, Koko, Lee, Dawn, Melissa, Naomi, Don, Russ, Tavy, Tuan and Carl.

About half of the group took the bus from Kapiolani Park and rode out to Maunalua Bay, while the other half parked in Kahala and ran to meet their bus-riding members at the drop-off point. The Silvers added the Hawaii Kai loop to their run, to ensure a full 10-mile workout and to familiarize everyone with that segment of the marathon. Tips were given on where to use the bathroom on marathon day, and the group even tried a new bathroom stop in the loop which worked out well for the runners and prevented them from having to backtrack to the beach restrooms when we got back to Kalanianaole Highway.

Stats: The group ran 10.4 miles within their 11 to 11:30 average pace range. This run scorched over 1,200 calories for light female runners and closer to 1800 for the large male runners. To honor this expenditure of calories and to maintain balance in the universe, the Silvers enjoyed some snacks at the end of their run that were delicious and well earned. Mahalo to Paul for the table and chairs, Melissa for the Gatorade, and Dawn for her onolicious pumpkin mochi! Carl’s fruit muffins were also a filling treat. Remember to supplement a long run with some good protein for muscle recovery.

Tip: Stretching during a run and after may help you keep limber and prevent injury when you’re training. However, stretching prior to running, when your muscles are not warmed up and as flexible, could make you more susceptible to injury. Be careful and do what works well for you. Adding a bit of core-strengthening exercises such as planks and crunches may also be helpful to you when you are trying to stay in optimal running form during those long runs. A conditioned core will help to keep you upright and finishing strong at the end of the race.

The Runner High Moment: What brings a moment of happiness along the running route? Bathrooms with soap! A bathroom break is a given when you are out running for 3 hours and drinking consistently. It’s nice to know that clean hands can accompany an empty bladder when leaving the restroom.

Upcoming:

  • 6/19/16: 10 miles, with an optional early start at Waiholo, 6:30 a.m. (meet at 6:20 a.m.). Please kokua and keep your voices low at the start to be courteous to the neighborhood.
  • 6/26/16: 10 miles, to include Kahala Avenue.
  • 7/3/16: No official clinic. Suggestions welcome for a neighborhood run (& pool party).

Community: The 69th Annual Friends of the Library of Hawaii Book sale is coming up on June 18-26th. Funds raised go to support Hawaii’s 50 public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs, and artwork. It’s not too late to volunteer. If interested, please visit: friendsofthelibraryofhawaii.org. Mahalo for your support.

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

This Sunday was our first Bus Run and everyone gather quickly for our prompt 7:30 a.m. departure time. Cruising up Diamond Head gave us a good view of the high surf advisory going off of the Lighthouse. We reached Hawaii Kai in 30 minutes and our white group got in a good group photo.

Starting our run was Pace Setter Bob and good memories from past marathons. Usually this would be our furthest distance for training when we start out of the park (sometime in October). Our first mile mark was the Lutheran Church, where a water fountain is provided.

By mile two we reached the second park where we had a quick bathroom break. We also had a few runners catch up, they stated the starting point had 30 ladies in line for the restroom. Should of just held out, no lines at the second park.

Back to running, today’s temperature was very hot and holding back our Pace was a priority. Wailupe Park came up on mile 3 and the Gas Station was our 5th mile point. As history has shown, Our Guru Leader Sam popped in to join us for the last four miles.

Thanks to Sam, Pace Setter Bob was getting tired. Down Farmers Road we went and somehow the Triangle Park was reached. At this point we broke up into two groups. Thanks today goes to Blair whom always trailed to give encouragement to the runners whom missed a few training runs.

We made it back to the park under 2 hours and oops, No table duty. Thanks to our Leaders Jessica, Sam, Blair, Richard and Bob. Our Regular Runners Ming, Trina, Bob, Charlie, Melyssa, Sara, Russell 2x, Taylor, Sirena, Rich, Yumi, Danell, Stefanie, Andrew, Elaine, Little George, Francis. Jamie and Hannah.

 

Next week will be another 10-miler, Please do two homework runs. Eat good, drink plenty water and get lots of Sleep. Missed a few people, 24 was a good count. Aloha till we meet again.

Beginners:

Buff Walkers by George Ushijima:

The year’s first Bus Run (that’s walk for our group). We were all on the #2 bus to Maunalua Bay. The bathrooms there worked. So as to not get into everyone’s way, we were the last to leave the area. As we start out, some rain clouds formed over us (gave us a blessing). It was very sunny and humid throughout the path. We showed all of newbies the stops at Trinity Church, Kawaikui (2nd) Beach Park. Wailupe (1st) Beach Park. The Phone Booth, the access through the neighborhood by the golf course and back to familiar stops like the gas station. There were 15 of us that started. If anyone would like a copy of the group shot we had when we started, send me a text request (808-203-8969). Our pace was a little brisker than last week as we averaged about 17 minutes and 58 seconds per mile. At that rate, you could finish the Marathon at 12:50

Next 2 weeks, George will be absent, but Susan and Roger will be there. Our homework during the week should be about 14 miles. We could either do two 7-mile days or we could break it up into 3 days. e.g. 4 miles on Monday, 5 miles on Wednesday and 5 miles on Friday. On July 3, there will be no official Clinic. George will be there to accompany anyone who wants to continue the Sunday outing. George will meet you at 7:30 a.m. at Kapiolani. (Planning on 10 miles)

Keep on Walking!

Sweet 16’s by Roanne Abe:

Our first Bus Run of 2016, done! It was such a beautiful day, I think only better views could be found in Hawaii 5-0. We had a huge group today (they must have known the views could not be missed today): Annette, Glenn, Sylvia, Chien Wen, Candi, Linda, Fran, Arlene, Blade, Ron, David, Lynn, Dan, Annie, Jenni, Pam, Cliff and Roanne. We did just under 9 miles in just under 3 hours with the rest stops. Everyone did a great job with water and I hoped your choice of snack worked well. You all look so well prepared for the sun as well (and it was relentless).

Sorry to say, but there were no lemonade or mango stands to distract us today. We were just all business and the miles just flew by. It got a little crowded at the water stops and bathrooms, but we all took it in stride. Lots of smiles and we were nailing the word puzzles today. You all had really great answers.

Homework this week is 2 one hour walks and start looking to work in a third one starting next month. We’ll be looking to do about 9.5 miles on Sunday (6/19). You all look strong going out and finishing the last mile of our Sunday walks. Keep up the homework and you’ll feel even better once we hit the double digit walks starting next month. See you on Sunday!

Green 15’s by Lou Crompton:

So what happened to all that rain the weather forecasters threatened us with? Just a little misting early on our trek back on Bus Run #1… had to wait to get into the park before we felt a good gusty breeze. Oh well, we need to train in whatever conditions we’re given. Green ones had 8 in the crowd today including first timer (with us) Loris. Willard took the obligatory Bay photo of the gang with Diamond Head appearing so tiny in the background. We used Kal Hwy to Aloha Gas, then Kahala Avenue to the park for an overall 8.7 miles [the last third of the marathon course] in 2h 13m… that gave us yet another outing with a 15 pace (15.2) on our steady path to another marathon finish with a 15 pace or about 6 1/2 hrs. Good grouping / nice job by all green ones. Our appreciation goes out to Parks & Rec for the water upon our return and to staffer Jeff for his ono bread. Do 2 or 3 one hour jogs during the week and show up next Sunday at 7:30 a.m. when we’ll go out for 9 miles. And for any folks who stayed away today to save the bus fare, come next week – clinic is freef. Aloha

Golden 14’s by Dean Takashige:

We had our first bus run – we got dropped off at Maunalua bay and ran back to Kapiolani Park.

It was overcast and started with a rain shower which lasted for the 1st mile after which it stopped and became very sunny and hot. Despite the heat everyone finished in good spirits…good job gang you all ran your first 8-miler for this year. For next week we are back to normal and will be running on Father’s day. Keep up with your mid-week homework runs and we will see you next Sunday.

Da Comment Corner:

Great First Bus Run; Second one coming up!

Second Bus Run is tentatively scheduled for August 14th. The furthest drop off point for this run will be near Sandy Beach, approximately 13.5 miles.

Have a great week!

Blair