Dr. Scaff spoke on sodium and its effects on running.
Thank you Pink staff leader Kozo for the incredible assortment of goodies at the table today! The “icing on the cake”- your wife’s incredible rum raisin bread.
Advanced Group by David Fitzpatrick:
(Pace < 9 minutes per mile)
The advanced group welcomes everyone. Our goal is 9:00 miles and faster. We did a nice 13.6 at a varied pace, averaging about 8:30 pace. Next week we’re starting at 6:30 a.m. from the triangle park at the base of Tantalus. Bring some water. Run fun!
Pink Group by Leslie Regodos
(Pace 9:30 – 10:30 minutes per mile)
The Pink Group had several runners today: Hao, Henry, Cindy, Christy, Earl, Jeff, Katsu, Kevin, Otaki, Ryan E. and Ryan O. We ran a somewhat scenic route through Waikiki for the first part of our run. However, we did encounter some construction which required slight detours. For the second part of our run, we ran the marathon route up Diamond Head and turned back at Elepaio. We ran a total of approximately 11.8 miles.
Thank you to our leader Kozo for providing the refreshments today.
Our best wishes to Katsu as he returns to Japan. This was his second year with our group and he ran a very strong marathon last year, finishing first in our group in a little over 4 hours.
Next week, there is no official clinic. For those that wish to join us, we will run Tantalus again. We will meet at 6:30 a.m. at the beginning of Makiki Heights Drive on the left side of the small grassy triangle park with the water towers. Wear bright clothing and carry water.
The following week, we will meet at 6:30 a.m. sharp and run a quick loop around Diamond Head before returning for the doctor’s talk. We will increase the total mileage to 12 miles.
Please let me know if you have any comments, suggestions or preferences regarding the routes for our 6:30 a.m. runs.
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 minutes per mile)
Welcome to summer! We had approximately 17 Silvers who joined us for our first official run of Summer 2016. Ron was missing today, having opted to take part in the Mango Madness run, so Paul and Lynnae led the group. The group included Lance, Russ, Trieu, Hong, Carrie, Tavy, Doc Joe, Jerome, Koko, Lee, John T., and Melissa. We also welcomed two newbies – Elizabeth and Samantha, and hope to get to know them better this season. Alberto joined us from Triangle Park for a couple of miles, but he and John L. turned around at the gas station. Most of the group finished at Waiholo, but Hong headed back to Kapiolani Park with Elizabeth and Samantha. Weather conditions were nice, with clouds and steady breezes that kept us cool.
Stats: The group ran 10 miles and burned more than 1,100 calories. Mahalo to Melissa for the apples and cheese, Lance for the chips, Doc Joe for the homemade banana bread, Trieu for the salty popcorn, and Paul for the tables and chairs! It was a great way to recover after a good run.
Homework: Two times during the weekday, 1-hour each, with a rest day in between. Stretch after your run.
Tip: When the mileage starts to build, you may find yourself cramping up towards the end of a run. While nothing will replace conditioning your muscles by keeping up with a consistent training plan of homework runs and long Sunday runs, the use of supplements may help. Summer is the best time to start utilizing them, since the summer months can really take its toll. Look into what might work best for you, and try to incorporate it into your training slowly. Ask fellow runners what they like and be wary of the sales person who doesn’t look like a runner and is touting a new gel or herbal supplement. The main thing is that whatever you try, it needs to work for you. Some ideas are: fruit snacks, jelly beans, gummies, gels, salt tablets, pickle juice, mustard packets, and honey water.
- 7/3/16: No official clinic. The Silverados’ Independence Run will be in Nuuanu (~10 miles). Meet at Nuuanu Valley Park 6:30 a.m. for a 6:45 a.m. start. Bring a water bottle as stops will be further apart. Wear your red, white, and blue to celebrate the USA. All HMCers welcome. Disclosure: this course will include hills, so come ready.
- 7/10/16: 12 miles. Optional early start at Waiholo, 6:30 a.m. (meet at 6:20 a.m. and please keep quiet in the neighborhood). The rule is that the group starts on time with whoever is there, and the person who has completed the most marathons is the leader.
Shout Out Corner: A race is always a good reason to travel off island, and that holds true for two Silverados who were busy this June – (1) Jen finished the Ironman 70.3 Hawaii triathlon on the Big Island 6/4; and (2) Lee finished the Seattle Rock and Roll half marathon on 6/19. Congratulations on your awesome accomplishments! Make sure to show off those shirts and medals in hopes of inspiring others. (If you want to know what it’s like to run in Seattle’s cold rain, ask Lee.)
White Group by Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)
An energetic group of 24 led by Sam, Richard x 2, and Monika completed their last 10 mile run that included Kahala Avenue. White group leaders kept a steady and very comfortable pace all throughout and everyone was able to stay together through the gas station and through completion. At the dog-park, Sam and a couple of runners, took an abbreviated route returning back by way Monsarrat Avenue. We lost another couple of runners at the gas station due to early afternoon work commitments. The remaining group of approximately 11 stayed together through the telephone booth and back to Triangle Park.
In addition to our regular dedicated leaders, White group runners included: Andrew, Stephanie, Danell, Francis, Sara, Elaine, Bob, Jamie, George, Yumi, and a few other periodic white group runners whose names I was not able to obtain – my apologies.
Great comfortable tailwinds and a very short walk break halfway through Kahala Avenue helped to make for an enjoyable trek. We missed many of our regular leaders due to prior commitments or lack of sleep from the night before (now if we could only get them to stop partying at 10:00 p.m. on the night before a run!). As a result, total blue group members now rival white group total runners!!! Congrats to Blue group for their increase!
Next week Sunday, July 3, 2016 is an unofficial run. We agreed to meet at Paki/Kapiolani Park at 7:30 a.m. Please be on time!! There is no telling which direction we may take as the route is at the discretion of our attending group leaders.
- What: White Group Unofficial Run
- Date: 07/03/16
- Time: 7:30 a.m.
- Location: Kapiolani Park (Paki Pavilion)
- Who: White group runners
See you all on Sunday!
Guru’s Fourth of July Bash:
Guru Sam is having his usual Fourth of July “bash” at his Yacht Harbor Tower venue (which overlooks the fireworks at Ala Moana Beach Park) and inviting all our members. The event takes place on July 4th, Monday starting at 7 p.m. to “whenevas”. Bring a dish or two to share. For further details call Sam at 753-0856. It is only for” children” over 21 and parking is on your own.
Sweet 16’s by Roanne Abe:
For the last HMC walk of June 2016, we celebrated with a 10-mile walk to the phantom phone booth and back. We started off with a huge group of 21: Annette, Ellen, Lily, Cheryl, Peter, Pressi, Macy, Isaac, Yuki, Karen, Arlene, Candi, David, Glenn, Harry, Sylvia, Annie, Lynn, Dan, Cliff and Roanne. We had a large number of first time joiners or alumni coming back after a long break. We were all glad to see you again and we spent a lot of time catching up and forgetting the time. Remember the 10% rule – don’t increase your mileage more than 10% a week. Train smart and we look forward to seeing you all again next week.
We don’t have an official clinic on July 3rd, but the sweet sixteens are meeting at Kapiolani Park at 7:30 a.m. (same time, same place) and we’ll be going out for 10.5 miles. If you can join us, outstanding. If you have commitments for the 4th of July weekend, just focus on getting your homework and long walk in.
July’s homework is different and we’ll go over it when we meet on July 3rd and 10th. Homework is now measured in distance. You’ll need to go 30 miles a week. Here are the guidelines:
- Never walk fewer than 3 times a week
- Never walk more than 5 days a week
- No walk is less than 1 hour
- No walk should be longer than 15 miles
For example: Sunday = 10 miles, Tuesday = 7 miles, Thursday = 8 miles, Friday = 5 miles. If you need more examples, see Dr. Scaff’s book – Chapter 5. And if you don’t have a copy, you can always buy one before clinic starts on the last Sunday of the month. If you and your buddy both buy a copy, you can save quite a bit.
Keep up the homework! You all look fabulous!
Green 15’s by Lou Crompton:
Glad we received the OK this morning to chow down on salty pretzels during our runs. Green Team had 7 at the starting bell… vacations, work, other volunteer duty all take a toll… thank goodness only 1 out due to a muscle injury… and rest will cure that. We headed up and down hills for 9.5 miles and returned to the park in 2H 27M for a 15.4 overall pace [again]. Rain or shine, hot or cool, the green ones “git er done” with a 15 pace and we’ll do that on marathon day as well. Our thanks to Kozo for hosting the refreshment tables. As I was leaving there were still subgroups out on the road, yet he remained open & waiting. As an added aside – your staff leaders generally “lose money” hosting table duty, but we are happy to do it for the entire HMC; it is particularly generous of a person to pull the duty and turn down the small stipend offered by the clinic (as happened Sunday]). Always be sure to express appreciation to the person[s] behind the tables. Next Sunday, July 3, green ones will meet informally at 7:30 a.m. to do a ten-miler via marathon route. Hope to see virtually all our team back Sunday (excused if you’re getting paid mega bucks to work the RIMPAC exercise).
Golden 14’s by Dean Takashige:
This was our last eight-miler Sunday… Next Sunday is July and its time to look for the virtual phone booth to mark our 5-mile turn around point. Yes, we are running 10 miles!
Since everyone has been doing their homework this will just be another transition…
We had two new friends joining us for the first time, Keiko and Nishi.. who did very well.
We hope to see them continue.
Next Sunday is the July 4th weekend and there is no Official clinic on Sunday the 3rd of July.
The 14s will meet at the same time as usual at Kapiolani park … we usually refer to this as “Base”.
Nothing new otherwise, so keep up with your homework and we shall see you on Sunday.
Buff Walkers by Roger Kobayashi
There were five stalwart Buff Walkers this morning: Reina (sp?), Robert, Tim and Veronica. We trekked to the Gas Station and back on the same route as we took last week. Good news: This week’s time was 2:28. Last week’s time was 2:44. The distance is around 8.4 miles but that didn’t change so the improved time was a combination of faster walking and less time in “water stops”. More good news: We finished strong. Our split from HM mile marker 9 to 10 was 18:10. Our split form HM mile marker 24 to 25 was17:50. Too early to make any conclusions from this information-We’ll just store it away and continue walking.
We’ll be at Kapiolani Park next Sunday at 7:30 a.m.. That’s when we’ll start walking. Be early. Be ready.
Da Comment Corner:
When I asked several newbie runners why they were training for their first marathon, a common answer was, “I want to scratch it off my bucket list”. Very ambitious and a great goal!
And, after we’ve completed our second or third marathons, perhaps a simpler objective might be in order when considering the complexities of life and vagaries of goal achievement:
Bucket List – 1. Beer and 2. Ice (as seen on a T-Shirt in Waikiki).
Fourth of July Sunday Run:
Please check with your leader or group report as to your groups’ plan for this coming Sunday.
Have a safe week!
See you at the water stops,