Blair’s Weekly Update 07-31-2016

Doc’s Talk:

Doc spoke about lower back pain; next week an “explosive” talk on indigestion.

Table Duty:

Thanks so much to Annette (second time around) for a fantastic array of goodies at the table today!!

Second Bus run – August 14:

Please sign up on the sheet ASAP so we can order the appropriate number of buses. Farthest drop off point is the traffic light past Sandy Beach – approximately 13 miles. Bring a water bottle as drink stops are few and far between.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala gas station, ran to the second beach park and back to Kapiolani park for about 14 miles at an 8:40ish pace. Next week lets meet at the Kahala gas station at 6:00 a.m.

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

Staff volunteers Kozo, Hao, Henry and Rosie led a Diamond Head circuit before Dr. Scaff’s talk and finished up with an eight mile run to the gas station and back, for a total of just over 12 miles. We had a nice group of about 10 runners, including Ryan, Bob, and Cindy and were happy to see Arlen amongst us again. Apologies to those I have forgotten… Today was very humid again, so we were careful to take every opportunity to drink water.

Next month we will increase our Sunday run distance to 14 miles; it begins to get serious at this point, as the miles mount up and the temperatures and humidity typically soar. With extra time on the road it will be important to carry some kind of sustenance: gels, electrolyte drinks, gummies, musubis, whatever…

Next week the Pinks plan to meet at 5:50 a.m. at the park to run to the gas station and back before Dr. Scaff’s talk, and will then do a 10K to complete the 14 miles. Hao, Henry, Kozo and Leslie will be there to lead the group. Rosie will be in Denver.

The week of August 14 is a bus run for the clinic but also the first of the Marathon Readiness Series. If you would like to do the bus run, please sign up next week so the buses can be ordered.

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

Another Beautiful Day and a good turnout compared to last week’s Storm Darby. Thanks to Dr. Scaff, for another Great Talk and Peter’s sound advice. Sign up for our No.2 Bus Run schedule for August 14th. We shall be gently dropped off near Sandy Beach and get a close up view of koko head crater. Cost three dollars with any charitable donation appreciated.

After a short white group talk, Blair declared we were ready to Go! Leading us out was Pace Setter Bob. Also happening this morning was the Honolulu Tinman Man Race. With plenty of runners and cyclist coming down Diamond Head.

The View of the Ocean and Waves makes this climb so fascinating. Reaching our first water stop I noticed our group was stretched out a bit. Leader Sam made it to the front to bring our group back together. With an initial 23 count, we were quite large.

Another issue was running in the bike lane. Going down Diamond Head, we cannot see the cyclist blazing down the road behind us. So please stay out of their lane. Returning is easier because we are facing them.

After another talk at the Triangle Park, we sprinted up around Diamond Head and on to the Gas Station. Some of our runners took different routes, missing runs, we are all trying to get back up to these long mileages.

Going up to Wailupe Park is a sign we are doing marathon training. Next week we will make our first Nelson Oasis Run. Great snacks and a cold drink! We had some showers about this point in our run.

Back at the Gas Station we were still cheerful and sticking together. I think our number was about 18 or so. Thanks to Blair for taking the lead on Kahala Avenue.

The Sun was beating down on us and a few dropped off to walking. As I was one of them, my story kind of gets short. Sam drove by and offered Ming and I a ride at Triangle Park. But we were healthy enough to go onward.

Back at the Park, quite a few white group runners were still there. Snack were great and Gatorade Nice!

Today’s leaders were Sam, Blair, and Bob. Winners running with us were Elaine, Nick, Eric, “Mom & Son” Mika & George, Richard, Ming, Bob, Sherrie, Francis, Stefanie, Andrew, Jamie, Sara, Chantel, Kara, Elena, Melyssa, Debbie, Russell, Russel, Monica Rich, and Yumi. Sorry if I forgot anyone. Aloha and do your homework.

A special mention to our other Bob who completed two marathons last week – a marathon in Montana on Saturday then another on Monday in Utah! Ironman!!!!!

Our group is planning a regular Tuesday night run at 6:30 p.m. at Alan Moana Park. Meet at Magic Island Bathroom… think they will run 6 to 8 miles.


Golden 14’s by Dean Takashige:

This was our last Sunday in July, the weather was humid with a breeze.

We had a small group this week, partially due to the fact that the Tim Man was happening. Well its a good excuse anyway, limited parking etc….

All in all we had a relaxing 10 to 11-mile run, depending on where you joined up with the group.

Just a reminder in a couple weeks will be our 2nd bus run this year. Sign up if you have intentions to run with the group. $3 at the door and donations are always welcomed.

This coming Sunday HMC merchandise will be on sale before the clinic starts at 7:30 a.m.

As we start our August training our Sunday mileage will 12 miles. and weekly home work will be 2 or 3 times during the week for at least an hour.

Based on walk/run mileage. 11 miles in 3 hours and 30 minutes and burned 1,057 calories.

Be safe and we will see you on Sunday.

Green 15’s by Lou Crompton:

We had 11 with us today at the starting gate… welcome back to Kaori and Sean who both completed a couple marathons with us previously… and welcome to first timer [and marathoner wannabe] Wyomie – yeah, your legs will be sore Monday. The green ones went out for 11.7 miles. up and down hills, in the rain, disappointed that the legendary oasis was not there, but we made it back in 3H 9M for a 15.9 pace… our historic slowest pace. Blame it on the absence of a couple of our “fast women” today… or maybe Lou nursing his Piriformis Syndrome [we had a timely talk by Doc today re lower back pain]. Incentive returning was knowing it was downhill AND there would be refreshments waiting… thanks to Annette for virtually single-handedly taking care of business today. We came back in 3 hours and there she was making a batch of fresh PB&J sandwiches for the folks still out on the trail! Next week the Green Team will break that 12-mile threshold… hope to see those who had absentee permission slips for today to be back on Aug 7. Then on Aug 14 we all show up with at least $3 at 7:15 a.m. for Bus Run 2… that’ll be a short distance for us. Get in your homework runs… aloha

Da Comment Corner:

Early Morning Buzz:

During an early morning run on Date street heading into Kapahulu, I ran past a runner who was joyously and loudly talking to himself while running backward. He also was holding a slender brown paper bag in one hand. Wonder if it was an “extra boost sports drink” in the package that gave him all that vitality?

Upcoming- our second Bus Trip in August 14!

Please sign up ASAP!

See you at the water stops!