Blair’s Weekly Update 09-19-2016

Table Duty:

Thank you Ron for the great goodies and waiting for everyone to finish!

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 we met at the Kahala gas station, ran about 16 miles. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Please keep a careful eye out for dehydration, it was very warm today towards the end of our run and hydration is important – especially prerun. Here’s a link to an interesting discussion.

Enjoy!

The Red Group by Stephen Cole:
(Pace 9:00 – 10:00 minutes per mile)

The Red Group went out on Sunday with Steve, Linnea, Jun, Lisa, Sven and Chris for another 16-mile run. We started by running 9 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 16 miles. It was a very warm day with a lot of sun and temps above 80 by the time we finished. We ran at about a 9:35 pace for a total running time of about 2:34:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 5:45 a.m. at the second beach park for anyone that would like to join.

Happy running!

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

Today, on this nice breezy day, the Pink Group ran our second 16 miles of this training season. Runners today were Bob, Hao, Henry, Kozo and myself. We bravely practiced running the Kahala Avenue stretch of the marathon on our way back.

Congratulations to all of the runners who completed the marathon readiness race last weekend.

Only three more months until the marathon. Make sure you are consistent with your weekday runs (2-3 long runs per week) and Sunday long runs.

Next week we will meet at 6:20 a.m. again and run another 16 miles (6 + 10).

Have a nice week and be safe!

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

Trade winds and blue skies greeted the Silver Group today, as we continued our training for the big day in December. John L. and Paul led a group of 16 runners that included Melissa, Koko, Cindy, Cassie, Samantha, Lance, Lee, Hong, John T., Rick, Trieu, Doc Joe, Tavy, and Carl. Lynnae was sweeper, having overslept. We are increasing our mileage now to push into the 16-mile realm for September and part of October. The long runs are necessary to prepare us both physically and mentally for 26.2 miles. This is the time to keep up with your homework and put in the miles on Sundays.

The group took our usual break in the shade at triangle park to discuss different methods of training. Speed work is one method used by some to train. It was suggested that this type of plan be used during shorter, homework runs rather than the long runs on Sunday. Hill training is also something that can be added into a shorter run to test and increase your strength and stamina.

Homework: Don’t skip these as they are critical to your training. Two times during the weekday, 8-12 miles each, with a rest day in between. Stretch after your run. Remember the 10% rule to avoid injury – weekly mileage should increase by no more than 10% per week.

Tip: When the long runs feel like their dragging you down and are too big to manage, try breaking them up into smaller sections. Don’t think about starting at Kapiolani Park and running 16 miles out and back. Just think about the part from Kapiolani Park to Triangle Park. When you’ve made it there, focus on Triangle Park to the gas station. Keeping your mind focused on smaller distances can prevent you from feeling overwhelmed on the run and hopefully make it an enjoyable time on the road.

The runners-high moment: What brings a moment of happiness along the running route? Running over Diamond Head, early in the morning, looking out over that beautiful ocean view. Most people are stuck in a dark bedroom while you’re out on the road doing something that benefits your body, mind, and soul. Really, there’s no better way to start the day! (Non-runners may think this is crazy, but they just don’t know what they’re missing.)

Upcoming:

  • 9/25/16: 16 miles. Early groups can meet at Waiholo at 6 a.m. to run out to first beach park and back. 2nd start option at 6:30 a.m. to catch the earlier guys headed back to Kapiolani Park for the talk. Those starting from Kapiolani Park will run out and back from Paki Ave to Trinity Church on Kalanianaole Hwy. Heads Up! Honolulu Century Ride. Watch out for bikes on the road – strict “single-file rule” on Kalanianaole Hwy to keep everyone safe.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season. Silvers will do a special route.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

Shout Out Corner: Congrats to all those who completed the 20K race on September 11th. Many were happy with their race performances. A special congrats to our very own Doc Joe for placing third in his age division! Show off that medal with pride. You earned it!

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

We had another Great Talk and Super Good Weather for today’s run. Missing Jeff and Blair to give a short talk during our sub groups meeting, Leader Bob winged it the best he could do. Breaking further into our white group talk, I noticed a larger turnout that normal, counting 28 runners.

With Guru Sam back from a short vacation, He gladly led the group out of the Park. Going Up Diamond Head, Pace Setter Bob took over and kept the 12:30 pace or close to it. Reaching our first mile was blessed with so many happy faces.

Going onto Triangle Park is always nice with a downhill road. With a few newer runners Bob reminded the call out words we use while jogging. Single File, Bicycle and waving our arms when we change to walking. Also to note, Next week we plan to do a 16-miler. But this could change.

Around Doggie Park and onto the Gas Station was very pleasant with the trades blowing strong. Bad News for the Men’s Bathroom was down at the Gas Station. Out last was Bob, yes, I used the ladies room.

Thanks for holding up for me down the road. But Jessica pushing me to run at a 10 minute pace probably was what did me in later at mile 10.

Good News, at Wailupe Park we found the new refurbished restrooms open. No port a potties! Reaching Nelson’s Oasis was very rewarding with a cold drink and Pretzels. After a 5-minute break we took off for an easy return trip.

Farmers Road was a point where heat and the sun can take a lot out of you. Most the group now numbering 22, kept going strong. Somewhere before Triangle Park, Bob broke off and started walking with Sara.

Don’t get too down with setbacks. We are so close to the Marathon and little more homework runs we will rebound. My fault was sprinting and a stomach flu on Friday.

Thanks to Linda, visiting from California whom joined Sara and I walking. From afar we could see the white group still going. Then the Blue Group came up and passed us. Tried to run with them until Sam, whom was parked at the lookout, called out my name.

So Linda, Sara and I did that famous Blair Trick and beat everyone back to the Park. Thanks Sam! Big Congrats to Young boy George and Darby whom came in first and second.

As normal, our group broke apart on the last mile. Hope Blair don’t get word of this, Next week may be better with his Wisdom.

Today our Leaders were Jessica, Sam and Bob. Our regulators today were Andrew. Stefanie, Sara, Chantel, Melyssa, Darby, Hannah, Francis, Russell x2, Shan, Alfredo, Mika, George, Irina, Yumi, Elena, Elaine, Justin, Jamie, Ming, Linda and Brysen. Sorry I missed out someone’s name. You were appreciated.

O, remember… Nice to have you back Richard. Maybe next week, run as far as you can then call for the Sam Emergency Pick Up. Or just walk it off.

Take good care everyone and see you all next week. Don’t forget two homework runs and drink plenty water every day.

Beginners:

Buff Walkers by George Ushijima:

Eight pairs of soles took off for Kalanianaole Highway this morning. We enjoyed the trade winds which were especially helpful in pushing us up the backside of Diamond Head.

Had a couple “lessons learned”. We saw the possible negative effect of not having breakfast. And, we saw the effect of going out “too fast” (about 30 seconds per mile faster than the goal pace) when we slowed down (about 90 seconds per mile slower than goal pace) on the return leg. Fortunately, nothing fatal, just things to keep in mind.

The most important thing: We persevered.

No, the most important thing: Thanks to Ron and his gang for waiting for us slowpokes. The Gatorade and food hit the spot.

Sweet16’s by Roanne Abe:

Can you believe we have 12 weeks to go before Marathon day? How time flies. We did pretty good time this week and got in 15 miles with 16 people in the group: Dan, Lynn, Sylvia, Harry, Glenn, Masaki, Candi, Karen, Fran, Pam, Linda, Lily, Macy, David, Arlene and Roanne. Congratulations for sticking with the training program! You guys looked great! Cliff we missed you!

Keep up the good work and stick to your homework plan! Homework for this week is 40 miles total. And start looking at your shoes. If you think you’ll need new ones by Marathon day, now is the time to buy them and break them in.

See you Sunday!

Green 15’s by Lou Crompton:

Wow, the science of nutrition is confusing to us simple folks who just want to run in ever widening circles… last week our good Dr. T said eat iron; this week eat protein like meat… does this mean we should leave the shoes ON the horse when we barbecue one? Dunno… We had 14 at the start today including the long lost Miss Thailand who returned from her mainland US excursion – welcome back! We headed out to break the 15-mile threshold. Yea, mission accomplished! My Garmin said we did 15.08 miles in 3H 53M for a 15.4 m/m pace… we’ll take it. Our thanks to Nelson for having the oasis open, and to Ron for the refreshments when we arrived back in the park. And speaking of Ron, check out the nice photo & article on pg. 6 of the current Hawaii Sport magazine. Next week it’s more of the same for us now that we are 15 milers… keep up the homework, our Sunday mileage is getting serious. Aloha

Da Comment Corner:

Stuff:

Great job to everyone for sticking with it! Only a short time to go before the big day!

Third Bus Run coming up on October 30; part of the clinic’s readiness series.

See you at the water stops!

Blair