Blair’s Weekly Update 07-17-2016

Table Duty:

Thanks so much to White Group member Rich, his sister Maddie and friend Hang, part of the Akamai Repair Services team for a fantastic array of goodies at the table today!!

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. We did about 14 at a varied pace, about 8:20 to 8:45 and had a great time. Next week we’re meeting at the Kahala gas station at 6:00. 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, Jun, Lisa, and Chris for a nice 14-mile run. We started by running 7 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 14 miles. It was a nice cool day with some breezes and sprinkles of rain. It was a great day for a long run 🙂 We ran at a 9:30 pace for a total running time of about 2:13:00.

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

Happy running!

Pink Group by Leslie Ragodos:
(Pace 9:30-10:30 minutes per mile)

The Pink Group began with a 4-mile loop around Diamond Head at 6:30 a.m. this morning. The air was very hot and still, so we drank plenty of water and slowed our pace slightly. We returned to listen to Dr. Scaff’s talk, during which he reminded us of the current recommended training schedule-3 or 4 runs per week with a total distance of 30 miles (including our long Sunday runs). Jeff mentioned that it is a good idea to carry sports nutritional supplements in addition to drinking water or Gatorade on 12 mile runs or longer, especially on hot, humid days like today. We finished our 12 mile run today by going out to the gas station and back. Henry led a few brave runners back along the Kahala Avenue marathon route. Thankfully, there was some cloud cover, a few light sprinkles, and some light winds during the second part of our run. Our runners today were Rosie, Hao, Henry, myself, Bruce, John, Ryan E., and Ryan O.

Next week we will run a similar route beginning at Kapiolani Park at 6:30 a.m.

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

Aloha to All of this week runners, Sam told me we had 23 this week. Heard we had a good start out of the park with a few wondering where our Regular Pace Setter Leader was? Luckily Sam was onboard to keep the group together for a 12-mile run.

At Triangle Park Ms. Ming joined up to do an abbreviated distance. Little did we know, we had quite a few getting back to running after a lay off. Driving pass the group just before the Gas Station was Richard and Bob. Richard whom was doing table duty offered Bob a ride, to catch up with the same excuse.

At the Gas Station we all had a quick drink and restroom break. Sam took an early turn around and took off with Chantel, Sara and Luke.

Weather was overcast and cool. Passed a few of our faster groups going the opposite way. Then After a rest at Wailupe Park, passed the slower groups coming up the highway. It was good until we got halfway up Farmers Road. Then the sun came out. No wind too.

I counted 12 at the Triangle Park but numbers kept changing with people moving at different paces. Halfway down Diamond Head we started breaking up into smaller groups. Understandable with such a long 12-mile run. Please do your two homework runs, no less than a hour or 5 miles. A day you should do better… or that’s what I hoping for.

Big Thanks to Richard, Hang and Richard’s Sister, Maddie for a Awesome Snack Table! Fresh Baked Cookies, Watermelon Oranges, P&B sandwiches and more. You three made the Day! Look forward to you and all the other missing runners back next week.

Catch up to July 12 miles, August is 14 miles and the famous Nelson’s oasis…. I really missed running with all you beautiful people after a month off. Mark your Calendar, Bus Run #2 is August 14th… Sandy Beach and back.

Today we had leaders Sam, Monika, Bob, Richard. Regulars Ming, Russell, Elaine, Jamie, Chistensen, Francis, Hannah, Melyssa, Yumi, Elena, Mahina, Kanoi, Chantel, Sara, Charlie and Bob. I know I missed at least four names, so sorry for I was late reporting on the course. See you next week….

Blue Group by Val Ogi
(Pace 12:30 – 13:30 minutes per mile)

We started out with 26 runners at Kapiolani Park. Couple turned back at the gas station, 6 started and ended at Waikoloa. 18 of us stuck it out through Kahala, let a couple go ahead as we were getting too far ahead of the pack and only 3 of us ventured to the HNL Marathon finish line and back to Paki to make 12.38 miles in 3 hours.

We had two trip and fall accidents, one last week and one this week. I would like to stress safety first and foremost. I’m proud of our blue group averaging 20-26 people and we still manage to follow “Jack’s rules of the road” -single file and no headsets.

Maile stressed the importance of leaving a safe distance between each member in case there is a misstep you won’t fall on each other and injure someone. Also Andy stressing allowing people coming out along Kalanianaole to take the inside.as they cannot see the cars and bikes from behind.

I told our members how important it is to be courteous and share the road. While we were heading out to Wailupe (1st Park) people heading back were calling out single file and raising their arms while running 2-3 abreast, that’s not a single file.

Also last week coming back up to Diamond Head Lookout a biker was yelling “Excuse Me!” I looked back and saw runner’s from another group in the biker’s lane. We also stress to our members to not run in the bike lanes, because it’s for bikes we don’t want them on the sidewalks! If we block their l as ne it forces bikes into the road with cars so please be aware. I don’t want to be the one singled out as a bad leader because I’m the one wearing our uniform and people assume that everyone is running with me.

Sorry to vent but I hope other group leaders and members read this and help to enforce safety and sharing the road with other runner’s and bikers as they are out serious training for Tinman Triathlon. Last week a moped sped past us in the bike lane. Car drivers who never biked don’t realize that bikers are entitled to 1/3 of the car lane when there is no bike lanes available, and try to run them off the road (along Diamond Head Road.) Today someone honked at them coming downhill like they were going too slow.

Beginners:

Buff Walkers by George Ushijima:

There were 9 of us starting. Today was on the muggy side. It was cloudy the whole time, but it didn’t rain any. The conversation kept us going and we enjoyed our time together. We did 10.74 miles in a recorded time of 3:38 which comes out to 20 minutes 17 seconds a mile. If you were subtracting our times that we stopped for water, traffic lights etc. (23:44) our pace would be 18 minutes and 4 seconds. On Marathon Day, that would be 7 hours and 53 minutes.

Our homework should not be ignored and I’m sure all of us are diligently doing our homework
Keep on Walking!

Green 15’s by Lou Crompton :

Did you notice our Dr. Scaff didn’t bike in today – he was chauffeured – with a good looking driver! Overcast, humid and a little drizzle, but thankfully the remnants of Hurricane Celia stayed far north of us. We welcomed back a few of our green ones from vacations… special kudos to Akiko who didn’t have any opportunity to jog long distances for 6 weeks in Japan (only spent Yen), but today she showed us that she hadn’t lost any of her fitness. Thirteen of us left for an 11.0 mile round trip to Wailupe Beach Park and we returned in 2H 48M for a 15.2 overall pace. The two speedy Scotts arrived 2 minutes earlier to grab their goodies before us at the refreshment tables… Mahalo to the refreshment chefs… appreciated the peanut butter cookies just like my aunty used to make. Be sure to do homework during the week… can you do or approach 30 miles / week including today? Next week Green Team goes out for 11.5.

Da Comment Corner:

No Zeal or Zest; then lamp post to lamp post?

Sometimes when I don’t have the zest or motivation to run but have already laced up my Altra Ones (my current shoe of choice), I try some walk/running to start (the Jeff Galloway method but without time constraints). I start off by going from one lamp post to the next lamp post (or any other markers along the jogging path – the Ala Moana Beach Park and the Ala Wai Canal jogging path have nice lamp posts as markers) walking briskly, then casually jog to the next lamp post and so on and so forth until the “ole body” gets warmed up and motivated; the running part becomes easier and soon “takes over”. I’ve helped many first time runners to “run” with this method around Magic Island and they can’t believe that they’ve covered a whole mile (approximate distance around Magic Island at Ala Moana Beach Park).

So, perhaps when we are in a “RR” (running rut), LP to LP might help.

Upcoming- our second Bus Trip in August!

See you at the water stops!

Blair