Blair’s Weekly Update 10-09-2016

Doc’s Talk:

Doc gave his very informative talk on cholesterol.

NO Clinic Next Week due to the Susan Komen Race at the park. Please check your group reports as to where your group is meeting.

Table Duty:

Thank you Henry and helpers for the great goodies and waiting for everyone to finish! Henry, who completed his tenth Honolulu Marathon, had his best marathon finish last year and looks forward to another fast finish this year.

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 Aloha gas station, ran a little more than 16 miles routing out to Lunalilo home road and the hill. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Enjoy!

Pink Group by Hao Yang:
(Pace 9:30-10:30 minutes per mile)

Rosie, Leslie, Hao, Bryson, Micah and Earl met at clinic 6am this morning and ran 7.5 miles before Dr. Scaff’s talk. We ran along Ala Wai then magic island and back. Horacio, Bob, Bruce, Jeff, Eugene and 2 new runners from Japan joined us for the 2nd half – 10 miles. We ran the marathon route to the imaginary telephone pole and back, braved through Kahala Ave. The total mileage was about 17.75 miles with an average running pace between 9:30-10 minutes per mile.

We were very happy to have Leslie leading with us and are very sad that she might not be able to run with us on Sundays due to her work schedule. You have been such a reliable leader for the pink Leslie! Thank you!

Next week 10/16/16, we will meet at the bottom of Tantalus near the small park next to Hanahauoli school at 6am. Please wear bright clothing and water bottle- there is no water stop on Tantalus. We plan to run 10-11 miles on the road. Anyone that’s interested, please join us!

Silver Group by Lynnae Lee:
(Pace 11:00-11:30 minutes per mile)

The Silver Group encountered humid conditions with intermittent gentle trades. At times it felt more like summer instead of autumn. The group was led by Paul and Lynnae for another 16-miler. Today’s group included approximately 17 runners: Rick, Cindy, Kara, Trieu, Lee, Terry, John L., Melissa, Cassie, Hong, John T., Russ, Jen, Bethany, Trish, and Matt.

We are less than 9 weeks away from marathon, can you believe that?! The next month perhaps will be the toughest of your training, but stick with it. All of the discipline garnered over this year should be channeled into the next 6 weeks of training. Remain deliberate with your training schedule. Rest days are training days. Hit your weekly mileage targets, or get a plan to increase steadily. Be good to your running buddies, for they are invaluable during this time of the season. Stick to the 10% rule in increasing your weekly mileage so you don’t become injured.

Homework: A shorter run of 5-9 miles on Monday afternoon. Then two times during the weekdays, 8-12 miles each, Wednesday and Friday. Target 45 miles a week. Stretch afterwards.

Tip: Shoe Check – Will your shoes be marathon ready? It’s decision time. Race shoes should have at least 200 but no more than 500 miles. If you’re going to get new shoes, you’ll need about 2 months to get them marathon ready. Take your old shoes with you when you go shopping, and remember it’s better to go after a run when your feet are bigger.

As the days get shorter, and our training gets more intense, some of us may find ourselves running in the dark more. Keep vigilant at all times for your own safety by practicing these tips:

Be aware of your surroundings. Make sure to signal with the driver before crossing the street, especially when not at a stop light. Drivers aren’t always looking out for runners.

Run in the opposite direction of traffic so you can see the oncoming cars whenever possible.

Cross at crosswalks with traffic lights.

Wear bright colored or reflective clothing and powered lights when running in darkness.

Don’t wear ear buds, but if you insist on doing it, use only one side.

When running with a group, keep a tight single file line and alert the group when cyclists or other obstacles approach.

The runners-high moment: Ice cream at the finish line along with meat right off the grill!

The quote of the week: Sometimes you just don’t see the mess until somebody else does.

Upcoming:

  • 10/16/16: No official Clinic due to Race for the Cure. Silvers will meet at the base of Tantalus 615 am for a 6:30 a.m. start. You must have a water bottle.
  • 10/23/16: 4th race of the Marathon Readiness Series (30K); Kapiolani Park. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 630 am and heads to Paki. The group starting from HQ will run to Trinity Church and back.
  • 10/30/16: 3rd and final bus-run of the training season.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon).

Shout Out Corner: Congrats to Byron and the other HMCers who completed the Portland Marathon on Oct 9. Great job! Mahalo to Henry and his team of helpers (Melissa, Terry) for a terrific table duty. Much appreciated.

Shoebox Donations: Lynnae is still collecting shoeboxes for her annual holiday service project. Mahalo to those who have already contributed! The boxes will be decorated and filled with school supplies, toiletries, and toys for young children around the world. Boxes (or other donations) can be delivered to the Clinic on 10/23. Leave it behind the table. Bar soap and wrapping paper are especially needed this year.

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

Today we had an early run for a few individuals whom wanted to do a 16-mile total run. Arriving Super early at 6:30am were Bob, Irina, Melyssa, Jamie, Elena and Francis. Being so early we Helped out Henry put up the Clinic Banner and set out a few tables items. We ran around the park clockwise and enjoyed the morning first light. To make the 2-mile distance we included the Zoo and passed Elaine walking her way to the clinic. Could we Jog around the park nine times to make an 18 miler?

The clinic started promptly at 7:30 a.m. and the crowd slowly grew as Dr. Scaff gave us another good talk. Peter followed up with more information. And then we broke up into our sub groups. This morning the White Group numbered 20 or so. Leading us out of the Park was Pace Setter Bob and Rich. It was a warmer morning than normal with partly cloudy skies. The Surf looked wonderful as always and reaching the Lighthouse is getting a little easier. Leader Sam kept the Pace in check leading to Triangle Park and our pep talk was not happening at the Park. Sam again took off for mile #3. Sam ditched the group at the doggie park but his attendance, if just for three miles is so much appreciated.

Good kudos to Rich and Richard for leading up front throughout today’s run. We caught a few lights leading to the Gas Station. Going up Kalanianaole was refreshing with the trades blowing in our face.

These longs runs are so blessed with the Nelson Oasis and a little 5-minute break. Thanks Nelson. Our group kind of broke apart leaving the park but regathered at the Gas Station. Does anybody remember Farmers Road? It was hot and Pace Setter Bob, on his mile 13 was going bust. Matter of fact, Jamie and Elena, our earlier morning runners – was breaking it down to half miles. Thanks to All waiting up for us at the Triangle Park. We all did good. Going back to the Park was a challenge like always. I walked all the way to the lookout. Then met up with Debbie. Whom helped me jog all the way in after the Lighthouse.

Table duty was awesome! Thanks to Henry and his two lovely hostesses Melissa and Terry! These two ladies ran up some mileage then served up some grinds.

Another Great Sunday, Leaders today were Blair (Hannah liked the socks) Sam, Rich and Bob. And our regulars Sara, Chantel. Melyssa, Hannah, Jamie. Elaine. Elena, Darby, Irina, Hang (bicycle host) Debbie, Jackie…then the guys Francis, Andrew, Russell, Keith and Richard. Sorry if missed anyone. Is it not nice us guys are outnumbered by the ladies?

Next week we will meet at Triangle Park 6:30 a.m. for an 18-miler run to Hawaii Kai. We should be done running by 11 a.m. and have our own drinks and snacks…it’s pot luck. Bob will bring the water and Gatorade…. Have a blessed week and get in some Homework Runs. 8 weeks to Go!

Blue Group by Maile Burgey:
(Pace 12:30 – 13:00 minutes per mile)

15 members started to head to Nelson’s Oasis today. The weather was kind of nice even though it’s still hot summer. I think everybody’s getting used to handle the humidity and heat. Drinking water @water station and bring some supportive stuff are big help when you run!

@Oasis, I had to tell members that I would go back to the park with little faster pace because of a staff meeting in the afternoon. I was going to run back by myself but 7 strong members wanted to do some speed training. Even though I sometimes kept a 9:45-10:45 pace, they kept up and made it. Well, this is not happening every week but it was fun training to keep their stamina for the 2nd half👍

Next week, we’ll meet @Magic Island first bathroom area 7am. Going around Downtown Route

Beginners:

Sweet16’s by Roanne Abe:

Keep going strong! You guys/gals looked great today! 62 days to go till race day.

We started off the day at a good pace: Annette, Cliff, Lynn, Linda, Annie, David, Glenn, Chen Wen, Nicco, Masaki, Lily and Roanne. We ran into Karen and Arlene at the gas station. They had an airplane to catch in the afternoon – such dedication. Love it! All said and done we did 16 miles and were all smiles. Who could ask for more? We hope that Sylvia had a great Seattle Marathon and Pam, we know you were walking with us on the mainland.

Next week (10/16) we’ll be meeting at 7:30 a.m. at the Magic Island parking lot, by the bathrooms and showers. We’ll be showing you where we will all meet on race day and walk the first part of the marathon course. For those of you doing the Susan Komen race, we wish you well.

On 10/23 we’ll be meeting at the normal spot at Kapiolani Park (Annette and Harry will be manning the refreshment table).

On 10/30 we have the last bus run. Please sign up if you are planning to do this walk.

Homework is 30-50 miles max mileage for the week including today’s walk. Start planning out what you want to wear and take on marathon day. Try out your setup and see how it works. Did you get blisters? Was there chafing? Did your energy pick me up work?

Stay safe and we’ll see you on Sunday!

Green 15’s by Lou Crompton:

Thanks for the welcome talk re cholesterol – HDL ratio: mine is 3.0 while my marathoner daughter (1/2 my age) is at 2.6. Hopefully we’ll live thru the weekend. We had 11 green ones ready to go this morning… the gang skipped and sang out to Hawaii Kai Drive; when we arrived back in the park Mr. Garmin and some other apps said we made the trip with a 15.2 min/mile overall pace. We did have 2 ladies come in at 15.9 but that’s OK, we luv em. Green 15 is a kinder / gentler group… you don’t have to stay even with the pacer… our group is 15… it’s OK to finish in the 15 range even if the early finishers do it at 15.2. And our beloved pacer probably would have been slower except Karyn had a new pair of speedy slippers she was trying out in the #2 slot. Jogging in bigger shoes and drinking sports drinks makes a world of difference on longer distances. Our thanks to Nelson for having the oasis open, and to Henry and the lovely Miss Terry for keeping the refreshment table open for us nooners… great assortment of fruits! For next Sunday a bunch of us decided to informally meet out at Kahala BP 7:30 a.m. and wander around. For some absentees, thank you in advance for supporting the Komen race. Do homework. Aloha

Golden 14’s by Dean Takashige

Its October and only a couple months to go… Today was another Hot Sunday…So remember to keep hydrated. Unfortunately, some of the water fountains aren’t working and needs to be addressed (one of the two at triangle park is not working). Next week there will be no official clinic due to the sbk run.

We will meet at 7:30 a.m. at the figure 8 parking lot at Ala Moana Park Ewa of the tennis courts. We will be running the start of the Marathon course … if all goes well from the Start to the 10K mark of the Marathon. We will be discussing where to meet the morning of the marathon. If this is your first marathon, you should join us on Sunday. Keep up with your homework runs and we will see you on Sunday.

Portland Marathon October 9th Update:

2016-portland-marathon-1-of-3 2016-portland-marathon-2-of-3 2016-portland-marathon-3-of-3

Team Sylvia, Val, Kyle, Ryan, Byron, Shantelle and Darla (with support cheerleader friends) spread the Aloha Spirit in Oregon. It was a cold, windy and rainy Marathon, but we all survived and did well. We had a Team Lunch on Saturday, handed out Dr. Scaff’s book as gifts and finished the race in style.

Da Comment Corner:

Last Bus Run – October 30th:

Please sign up on our sheet so we know how many buses to order. So far 65 runners have signed up. Last drop off point is Makapuu Point, roughly 15 miles.

Tidbits:

Spicy crabs, mussels and clams, and chunks of Spam:

I was invited to an interesting restaurant on Seaside in Waikiki (called Crack’n Kitchen); a fun concept in dining using your fingers, with lots of shellfish. A great place to take out of town visitors. Dessert is a visual treat – your tablecloth is the waiter’s canvas.

Not your grandpa’s Timex:

Recently acquired a Fitbit watch which tracks one’s heartbeat, sleep patterns, steps taken throughout the day, calories taken in, water intake, weight loss, and of course a GPS that tracks distance, pace and time. And, all of this information is synched automatically and accessed in an app on my IPhone – incredible; great for goal setting! Now, I just need to know how to get the time of day! (Just kidding!)

See you at the water stops!

Blair