Blair’s Weekly Update 10-30-2016

Third and Final Bus Run:

About 70 runners boarded two Robert’s school buses and headed out to Makapuu Point. I know a few members missed the bus, but hopefully, you were able to catch up with your group along the way. Thanks to everyone for being so organized and generous. Most of the participants donated much more than the bus fare! The clinic truly appreciates your thoughtfulness! Everyone seemed so enthused and full of energy! I’m sure the run was a rewarding for all. Congratulations!

Group Reports:

Advanced 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. Some folks did the bus run, some ran a little more than 17 miles routing out to Lunalilo home road and the hill, and some did 20. Let’s be careful not to get injured close to the marathon – stay hydrated and pick the clothing and items you will run the marathon with. Homework runs are critical. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

Silver Group by Lynnae Lee:
Pace 11:00 – 12:00 mutes per mile)

The Silvers did a modified route, starting at Waiholo and going up to Sandy Beach to see all of the HMC bus riders starting out on their trek. John L. and Lynnae led a group of 13 Silvers including: Melissa, Cindy, Rick, Tavy, Doc Joe, Russ, Trieu, Jen, Lance, Kara, and Lee. At Sandy Beach we met a first time HMC runner, Jazzie, who came out to train for her half marathon in December. She was a welcome addition to the group. Hawaii Kai is one of our favorite routes, which was made more enjoyable by the steady trade winds and cloudy conditions during most of our run. Mahalo to Carl for mapping out our route. In all, we traversed 17.3 miles. With the Heartbreak Hill it was a challenging workout. Good job everyone! Tough training days like this will pay off in the end. I’m constantly amazed at how races can seem easier than training.

Homework: Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can. Target 49 miles this week. Be sure to stretch afterwards and on your rest days.

If you’ve been showing up each Sunday, your body is getting good distance training. But you also need to get in a good amount of weekly miles. By building up your bank of miles, you will be certain to have the endurance necessary to get through the marathon without hitting the wall, or hitting it later in the race. One way to add miles is to get in a fourth run during the week. It can be at a slower pace, or shorter distance, as every mile counts.

Tip: With only a few more weeks left of long runs, you need to determine what your race day supplements will be. The best way to do this is to test it out. The rule is “nothing new on race day” and runners must take this seriously. You must take something during the race, lest the ambulance be called to peel you off the pavement. So bring out your gels, gummies, and pills next Sunday.

Upcoming:

  • 11/6/16: 18 miles. 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 6:30 a.m. and heads to Paki. On the way in please get in Kahala Avenue. The group starting from HQ will run to Trinity Church and back.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon). Clinic runners will meet at Waiholo for 16 miles.
  • 11/20/16: 18 miles. Last long run.
  • 11/24/16: Turkey Trot! It’s HMC’s premier event. A 10-mile predict-your-finish race.

Shout Out Corner: Best wishes to Jen who will be leaving for a cycling tour in Taiwan and Malaysia. Stay safe, treasure the views, and enjoy the food!

White Group by Russell Uchida:
(Pace – 12:00 – 13:00 minutes per mile)

Brisk breezy tailwinds helped white group members complete the last bus run for 2016 in a strong and equally “brisk” running pace. It was evident that the weeks of running together have created a strong bond between members that made for comfortable and interesting conversation. The tailwinds were noticeably strong and the temperature cool and comfortable, making this the best running day of the season. Our route included a short & quick restroom break at the Hawaii Kai Golf Course. We also diverted onto Keahole (latter part of marathon circle) rather than going around Hahaione; however, being that it was the last Sunday of the month, the group agreed to take on Kahala Ave.

The group was led by our two veterans – Richard x 2, each contributing their own unique strengths and psychological support to White group members. White group members that ran this week, included: Darby, Chantel, Hannah, Elena, Elaine, Jamie, Shan, Mika, George, and Russell H. We also had an equally long list of absentees whose presence was sorely missed. We look forward to seeing the return of our regulars next week. We are also wishing Melyssa safe travels as she shares her medical expertise and experience in less fortunate countries. We are also hopeful that Blair heals quickly so he can rejoin the group. As misery loves company, we look forward to the return of the usual regulars: Bob, Jessica, Ming, Debbie, Andrew, Stefanie, Francis, Yumi, Sara, Kamaile, Merr, Irina, and last but not least, Sam. We really do have a quite a large group thanks to great leaders and great members!

Finally, a very sincere thank you to Nelson & Marsha for providing refreshments at the Oasis. The cold drinks and snacks made a great day even better!

One last note, we all know the necessity of protecting our skin from the sun’s harsh UV rays. Please don’t forget to protect your eyes from those same harsh UV rays, as well!

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

We were expecting rain on today but it ended up being really hot and windy. Quite picturesque so many took photos @ the start at Makapu’u Lookout. There were 15 of us in the Blue Group, and Rich leading the white group and I were worried we would get lost so we stuck together through Hawaii Kai. We managed to miss the 7 – 11 but made it to the Maunalua Bay water stop. We were so glad that Nelson’s Oasis was set up with Gatorade and pretzels, thank you Nelson.

We took it easy heading back to Aloha Station. We got fueled up and headed back to Kahala Ave. I didn’t realize that I had picked up the pace until we came up on Russell from the black group and asked what our pace was. Then a gal said 11 and a half, she had joined us from the Silver group because she wasn’t familiar with the route. So I told the group I was sorry and let her pass us. We ran to see Queen Kapiolani at the finish line. My app said we were at 14.77 miles? So we ran back to Clinic Pavilion to get closer to 16 miles.

Would like to remind people that we will be selling merchandise and early entry Turkey Trot T”s for $ 15, and entry is included with that price. We will be set up by 7 a.m. Also want to put out request for door prizes for the Race if anyone has anything, please bring it down any Sunday for me.

The Beginners:

Buff Walkers byBuff Walkers group photo George Ushijima:
Another wonderful Sunday! This time, we had the Bus Walk. We even took a picture to start off.

The brisk breeze made things so pleasant for us. It made getting to the first water stop easy. We all partook of the delights in the 7 – 11 at the Aloha gas station on Hawaii Kai Drive. We made our way back to our usual route. It really was a wonderful journey.

We should be doing our homework this week. That’s 35 to 40 miles less whatever the mileage we did on Sunday. But, next week we begin our tapering:

  • 11/6 = 14 miles + 30 – 35 miles of homework.
  • 11/13 = 12 miles = 25 – 30 miles of homework.
  • 11/20 = 10 miles = 20 – 25 miles of homework.

Susan will be able to take our group on a downtown route, to get us familiar with that portion of the Marathon on 11/27. More details to follow. The Marathon is only 2 Sundays after that.

See you all on Sunday. Keep on Walking!

Sweet 16’s by Roanne Abe:

Happy Halloween! Bus Run #3 was tackled today by 12 Sweet Sixteens: Cliff, Annette, Lynn, Dan, Glenn, Isaac, Judy, Linda, David, Annie, Betsy and Roanne. It looked like scary rain was going to plague our outing today, but sunny skies chased them away. The breeze felt good and the company was awesome!

Your dedication and weekly homework is paying off. You all looked great and the sounds of laugher could be heard all the way to the park. Next week will be our first week to start tapering our long walks. We’ll be decreasing by 2 miles each week until Marathon day. A good training walk will be the Turkey Trot on Thanksgiving Day. It will be a 10-mile event and it’s a great opportunity to win a cool prize. And the best part is, you’ll be in perfect condition to eat your Thanksgiving day/weekend dinner(s).

Homework this week is 30-60 miles including Sunday’s walk. Be safe and we’ll see you on Sunday!

Green 15 by Lou Crompton:

Wow… about 100 people signed up for today’s bus run; we had 2 buses but only 34 were on mine… I hope the clinic took in enough $ to pay for the buses. Green Team had 7 board the bus, but we had 1 more who was dropped off at Sandy’s and walked to Makapuu, plus 1 more who walked out to HK Dr., did the loop, and hiked back… Decent weather with a nice breeze mostly on our back… by the time we waved at the marathon finish line the Garmin said 14.8 miles in 3H 42M… which is 15.0 m/m overall. Come on… last week we said we’d be back at 1215 for refreshments and showed up exactly 1215… today 15.0 m/m again… shouldn’t we get an Honorable Mention for Turkey Trot? Sadly, we do exactly 15.0 pace which is ineligible for Turkey Trot. we would finish at 2-30 which is past the cut off time… but we certainly do know our pace… Big mahalo to Nelson who surprised us by being at the oasis. After arrival back at the park, our own Superwoman Susan, decided to lap the park one more time… couldn’t miss her in those international orange shorts! Sun Nov 6 will be our last long run, then we’ll start our tapering down and be all ready for the December marathon. Continue your hours of homework to keep up distance… aloha

Da Comment Corner:

Special Turkey Trot / T-Shirt Registration for Clinic Members Only.

On Sunday, November 6 at 7 a.m. Clinic members only may register for the 2016 Turkey Trot for $15 and also receive a limited availability Turkey Trot T-Shirt. See Val or Maile on November 6, 2016 for this special, limited registration.

And wear that T-shirt that on race day, November 24, 2016!

Only the following sizes are available. First come, first serve.

  • Small: 4
  • Medium: 17
  • Large: 21
  • X-Large: 14
  • XXL-Large: 7

With Gleeful Exultation:

Shortly, Doc and group leaders are going to recommend a reduction on the mileage of our Sunday runs and perhaps on our homework runs as well. The term “tapering” will be mentioned frequently with “gleeful exultation”.

See you at the water stops!

Blair