Blair’s Weekly Update 08-14-2016

Second Bus Run – August 14:

96 runners boarded two Robert’s School buses to take part in our second bus run. While many were dropped off at Maunalua Bay in Hawaii Kai, most got offloaded past the traffic lights near Sandy Beach. Due to detours along Diamond Head and Kahala Avenues, our run starts were a bit delayed.

It was hot, humid and many faced some unfamiliar territory. But, that’s what bus runs are about – to run in areas and conditions that are “out of our comfort zones”. So, aside from the heat, humidity, and tougher conditions, I hope we learned about how crucial homework runs are, the need for proper hydration and fuel replenishment, the importance of proper footwear and proper clothing (yes, socks are a big deal!), and the importance of sunscreen, hats or visors, or sunglasses. Our colleague Russel says his “neck wrap” keeps his body temperature cooled down and much more comfortable – another piece of essential equipment?

Anyway, thanks to everyone who showed up on time for an efficient departure and also to all of our generous runners who graciously contributed more than the $3 fare!

Mahalo! The third and final bus run is tentatively scheduled for the last Sunday in October and the furthest drop off point will be at Makapuu Point – total mileage, 15 miles. I hope you all sign up for it as it will get you ready for the rigors of the marathon and we run along the Eastern coastline of Oahu which is not normally run.

Group Reports:

Advance Group by David Fitzpatrick:
(Pace <9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today some folks did the 15k, others ran the bus run, and some met at the Kahala gas station at 0600. Next week Kahala Gas station at 0600 :0)

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

The Pink Group had several runners participating in the second bus run today. Alfredo, Bob, Hao, Jeff, Ken and I ran from the Sandy Beach drop off point back to Kapiolani Park. It was a very hot run, but we completed the 13-mile run around 10:40 a.m. at approximately a 10 minutes/mile pace. Thank you to Nelson and crew for the Gatorade and pretzels at the second beach park.

There are four months left until the marathon. As our runs get longer, continue to practice maintaining a steady pace. Listen to your body to avoid developing a stress-related injury.

Next week, we will be meet at 6:20 a.m. at Kapiolani Park. Please be on time, as we will try to complete 6 miles before we return for the talk by the guest doctor. We will then finish our run with another 8 miles, for a total of 14 miles.

Keep up the good work

Silver Group by Carl Silva:
(Pace 11:00-11:30 minutes per mile):

The Silver Group tackled the outermost portion of the Honolulu Marathon route on the second bus-run of the season. Led by John L. a small segment of the group started out at the Hawaii Kai dog park and ran through Kalama Valley to meet up with the group members being dropped off by the bus at Sandy Beach. The full group included Carrie, Rick, Joe, Elizabeth, Samantha, Carl and a lot of others whose names I still need to get to know.

The cooling trade winds helped a lot on the sunny portions of the route in Hawaii Kai. Spirits were high amongst the runners as we completed between 13 to 14 miles at an average pace of 11:30 minutes per mile (though at times it was faster).

Tip: Whether you’re running a new route where water-stops are few or far between, or you’re running your regular route, carrying a water bottle is beneficial. At times water fountains are out of order or giving barely a trickle. Keeping yourself well hydrated is your first defense against heat exhaustion.

The runners-high moment: What brings a moment of happiness along the running route? Wind! Keeping runners cool on the route isn’t the only thing our trade winds do, they keep clouds of gnats from forming that will plaster your face and provide you with an unexpected snack on the run when the winds are still. So, let’s hear it for wind that keeps our teeth clean and noses clear of bugs.

Shout out corner: Congratulations to the many HMCers who participated in the Norman Tamanaha 15K, the first race of the Marathon Readiness Series. For the regular clinic attendees, this first race was a easy given all of the miles you’ve already banked, and for others it served as a wakeup call that marathon training should take more precedence. Happy finishers included: Hong, John T., Tavy, Doc Joe, Jun L., Miyuki, Terry, Asami, Ivie, Jan, Leo, Evelyn, Kam, Ron, Tony, Horacio, Andy, Henry, and Lynnae. Good job everyone!

Upcoming:

  • 8/21/16: 14 miles. Early runners meet at 6:30 a.m. at Waiholo to run to the park and hear the talk. The rest of the group will run out to the second beach park, Kawaikui Beach Park, and pack to Kapiolani Park.
  • 8/28/16: 14 miles with Kahala Avenue.
  • 9/4/16: No official clinic, but the Silvers will do a special route. Suggestions?
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

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

It was a Fabulous Day to be Making Our Second Bus Run. The Park was a bit over crowded with the first of the five 808 Race Series Event. If you did not know, it was the Norman Tamanaha 15K race going on with a start time of 6 a.m. As the Bus left the Park, we got to see runners passing by the Triangle Park and running up Kahala Avenue. Our Bus Driver must of had friends running this race because we drove right around all the detours.

At Hawaii Kai Beach Park, we made a quick stop to drop off our walkers then continue onward. Soon we were treated to a View of Hanauma Bay, Molokai and the Halona Blow Hole. As we passed Sandy Beach, we took a left onto Kealahou street and pulled to the curb, where everyone departed the two Buses. A few runners were already there either they lived nearby or missed the bus, 🙁

We got in one Quick Photo before Guru Sam had us jogging up a small incline. Little fact, the White Group had 21 this day – as counted by George, Thanks! Most of our first mile here was uphill, ugh! And coming down in the opposite direction was our Friend, Charlie! We missed you but why did you not stay with us? Our first Water/Stop came in at 1.3 miles and much needed. Best news was we were done with the Hills and luckily a few red lights awaited us.

Our next water/stop at the Aloha Gas Station, came in about 3 miles. Water was very important today with the Lighter Breezes and Very Few Clouds. Our Group Spirit was still cheerful and Pace decent. Next Stop was Bay View Park- Restrooms and water! After getting back on the road, we had great news, Nelson’s Oasis was getting closer! We made our customary stop at the Church Water Fountain.

Thanks for Nelson’s Gifts of Pretzels, Gatorade and Cold Water. By this point we made 6.5 miles and back on familiar grounds. Guru Sam and Kumiko departed the run but the rest of us 19 Kept going on. Running was getting easier or somehow less stressful. Pace setter Bob tried to keep it at 12:30 minutes/mile but his watch died. Leader Blair took over the front here and there while the struggle got bigger! Taking Kilauea Avenue made it cooler and different.

Leader Bob dropped off with young George and we walked the last half mile to the Triangle Park. George’s Mom, Mika was waiting for us and a short Call to Sam, got us ride back to the Park. Thanks Sam!! Driving pass our group going down Diamond Head, You All Did Great! Quite a few of us are trying to catch up to the 14-mile runs. Don’t be discouraged if you did good up to mile 11 or 12, then walked in… we will catch up in time and just need to do our homework runs.

Today we had Blair, Sam and Bob Leading. Our Regulars were Russell, Russell, Sara, Chantel, Melyssa, Mika, George, Francis, Darby, Hannah, Jamie, Elaine, Elena, Kumiko, Stefanie, Andrew and Yumi.

White Group photo 08-14-2016

Next Week we will try another 14 miles. Aloha, till we meet again….

Blue Group by Andy Hirano:
(Pace 12:30 – 13-:30 minutes per mile)

This bus run for the Blue Group tested our ability to run in hot and humid weather. We were all smiles with more than a dozen runners getting off at Sandy Beach to start our run. Going over the hill and down Hawaii Kai Dive to Kamiloiki Community Park was easy. However, there was no water for the next stretch which was about 3 miles along Lunalilo Home Road and going around the Hawaii Kai loop to Kalanianaole. We were right on the tails of the White Group with both groups deciding to stop for water at the Bay Street park with restrooms as well. What a relief. Safety first, we cautioned our runners to be aware of the fire hydrants smack in the middle of the sidewalk from Hawaii Kai to Aina Haina. We made our way to Kawaikui Beach Park with we totally enjoyed Nelson’s Oasis. From there we followed the actual marathon route along Kahala Avenue to the marathon finish line. We do this 3 times a year, only during the bus run to be familiar with the actual marathon course. The group needs to be cautious along Kahala Avenue as there are no sidewalks and the street is narrow with parked cars. Boy it was hot going through Kahala. By the time we got to Triangle Park we were down to an elite eight. The group began to break apart as some forged ahead while others chose to walk a while. Maile was leading the group then and Andy brought up the rear. As Andy finally reached the marathon finish line, he was pleasantly surprised to see only Maile waiting for him. What happened to the rest of the group? They just went directly back to the pavilion; the run was too brutal. We finished the run at 11:50 a.m. That’s what training is all about; building endurance and stamina and being exposed to a variety of conditions. We’ll see you all next week.

Beginners:

Sweet16’s by Roanne Abe:

Bus Run #2 and what a ride it was. Hot, humid and muggy. What more could you want on a training day. Sylvia, Annette, Pam, Ron, Glenn, Candi, Arlene, Chen Wen, Wynn, Lynn, Dan and Roanne braved the race day parking and weather to get our miles in. I know that Harry was with us too. And yeah, you did a half marathon today, so give yourselves a big pat on the back!

So now that the walk is done, now is the time to ask yourself, how did you feel? Did you notice chafing? Did you get blisters? Were you hungry? Did the energy drink work for you? Did you have enough water? If these questions give you answers that show you where you need to improve, start improving those areas. Now is the time to make changes in how you train and see what works for you. Maybe it’s time to try those double layer socks. Or carry another water bottle on the belt. Carry some extra $$$ to buy that bag of pretzels at the mini-mart? laugh more on the walk? need a towel or hat? dictionary for the word puzzle?

Homework is the same (40 miles this week total with Sunday’s walk). You guys and gals looked great. All smiles and ready to take on the day. Just be consistent and the finisher’s shirt will soon be yours.

Green 15’s by Lou Crompton:

Thanks to all for showing up before [or at] 7:29 so buses could depart the park at 7:30… Maybe folks had trouble parking due to the 15K readiness series event? Nobody home if you arrived 7:35 today. We had 13 green ones, including first timer Robin, jump off at HK Dr / M-Bay. An OK day to do the last 11 1/4 miles of the marathon route – the HK loop, down Kal Hwy to AG, down to 4W stop, then sunny hot & humid Kahala Avenue to the park, then turned L and practiced our wave & smile for the imaginary Finish banner and cameras… we saw them… we knew they were there. Even blessed with just a trace of drizzle near the end to help cool us off. Overall time was 2-53 for a pace of 15.4 ( that’s why we’re the 15 group). Wow, surprise, we did not anticipate Nelson‘s oasis to be open for business… big mahalo for your welcomed goodies. And when we eventually got back to the park, there was Jeff doing a solo “bench duty”… thanks for your ono bread. Bon Voyage to staffer Scott who will be hiking trails in national parks for a month. Next Sunday we look forward to hearing all about running with asthma, then the Green Team will go out for 12.5 miles. Does that mean we start 1/2 marathons on August 28? Hey, time to switch to those longer / wider shoes… well, only if you want to fend off foot pain. Do your homework – should be at / over 30 miles per week now, including Sunday. Aloha

October 9 Portland Marathon Update:

Portland Marathon Cover Up

It is not too late to join our Honolulu Marathon Clinic Team headed to Portland, Oregon.

Participants entered are from all 50 states and 24 countries.

The finish line SWAG is amazing and includes a blue disposable rainproof cover up, a long-sleeved finisher shirt, a pendant, a medal, a Portland Rose and a two sided event coin. The 2016 event poster and a drawstring bag are complimentary at the Expo.

For information, please call Darla at 808-216-0223.

Da Comment Corner:

No more faking it – homework runs:

Are you keeping up with your “homework”? As our mileage goes up on Sunday (14,16,18 miles), these week day runs which are the foundation for Sunday’s longer runs, become very crucial. You will notice in your group, the runners who have kept up with this weekday task, especially on the return going up and down on Diamond Head road. Also, how was your bus run – was it “fairly comfortable” or a major struggle?

See you at the water stops!

Blair