Blair’s Weekly Update 04-02-2017

Doc’s Talk:

Doc spoke on the “perfect feet” for running today.

No Clinic this Sunday! Check your group reports to see where you might be meeting.

Table Duty:

Special thanks to Annettte, staff leader for the Sweet 16’s, who generously brought out an incredible variety of food and drinks for all of us. Thanks to the many volunteers who helped Annette set up and close down. We are in need of a few more volunteers for table duty throughout our season. Please let Stephen Zane know if you are available.

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9 minutes per mile and faster. We ran 12 to 13 today. Several folks are running the Hapalua next week and that should be fun :0)

Anyone else can join us at the Aloha Kahala gas station at 6:15 am.

The Pink Group by Hao Yang:
(Pace10-:00-11:00 minutes per mile)

The Pink group started our day with 2.3 miles (fast run) around the Kapiolani Park at 7 a.m. After Dr. Scaff’s talk, we continued 6 more miles along the Honolulu Marathon route. We ran a total of 8 miles(ish) with an average pace around 10 minutes per mile.

Next week, there will be No clinic due to Hapalua Half Marathon. Good luck to all the racers!

Homework runs: 2 to 3 runs during the week for at least one hour. Run an 8-milers next weekend on your own, if you are not running the race.

Easter Sunday (4/16/17): We will start at 7 a.m. to run 2 miles around the Kapiolani park, then 6 miles after Dr. Scaff’s talk.

Happy running!

Silver Group by Carl Silva and Lynnae Lee
(Pace 11:00 – 12:00 minutes per mile)

The Silver Group was treated to ideal Spring running conditions, with gentle, cooling trade winds and blue skies. Led by Lynnae and Alberto, the group ran six miles at an average pace of 11 minutes per mile. Today’s group of 17 runners included Cody, Tavy, Doc Joe, Cindy, Harlan, Atilla, Brittany, Selena, Hannah, Liz, Carl, Jan and her niece.

Our route took us along the actual marathon course until we turned down 22nd Avenue where we cut across to Kilauea Avenue. We traversed the quiet neighborhoods of Kahala, down Elepaio Street, to Ahina Street, to Aukai Avenue until we reached Kahala Avenue and headed back home via Diamond Head Road to Paki Avenue. While in the neighborhoods we visited a generous home that provides a water fountain in their yard for thirsty runners. While we are fortunate to run through such nice areas, it was recommended that carrying your own water is a good idea in case you come across malfunctioning water fountains or run in places with long distances between water stops. Ask around and look at what other runners prefer before you choose what you’ll use, be it a Camelback-type hydration system or just a bottle of water. Now is the time to test out what works best for you.

Tip: Train with different shoes. Some people like to train with two or more different pairs of shoes. They rotate the shoes through the running days so sometimes they’ll use one shoe for a long run and another for short runs. This helps you get to know what shoe will feel the most comfortable to you. There are many great brands of shoes to choose from, but not all of them will be great for your feet and running style.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The Runners’ High Moment: Finding a well maintained, smooth running, strong streaming water fountain along the route.

Upcoming:

  • 4/9/17: No Clinic due to the Hapalua ½ Marathon. Good luck to all the participants from the Clinic. Alberto will meet any interested runners at 7 a.m. for a 6-mile run just off Kalanianaole Highway on Waiholo Street. Take the 4th right turn East-bound off of Kalanianaole Highway after you get off the freeway if you’re coming in from Kahala Mall. Street parking is available, but please be courteous to the neighbors by not parking too close to driveways and keep the noise down while you’re there. Call/text Alberto at 808-781-9221.
  • 4/16/17: 7-mile run. It’s time to start stretching our distances just a bit.
  • 4/30/17: Last day for sign ups for Ekiden and Music (5/21) with HMC. Through the generosity of Blue Wave Tours, HMC members get a special deal of $20 per runner. Limited spots available. For more info, please email lynnaelee@yahoo. First come first served, with preference to Ekiden alumni.

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

Not to jinx our Sundays but I am happy to report yet another consecutive Sunday with great running weather! Our group of approximately 30+, comprised of veteran returnees, new runners, former Silver, and Black group runners took on the first six-miler of the season. We all did very well and I was quite pleased to see us beginning to bond and converse more freely with one another. I was especially pleased to see us support one another while we made our return trek up the arduous Diamond Head hill. Rest assured that our bonding, exchange of support, and camaraderie will be what helps carry us through the heat that we will experience on our longer runs.

Leading the group was Richard, Jessica, Monika, Sam, and Blair. We were fortunate to have the wisdom and experience of a couple of Silver group runners, Martha and Scott, as well as returnees, Francis, Andrew, Elaine, Elena, Jamie, Mika, George, Qin, Chaz, and Georgette. We welcomed youthful and spirited runners: Ariel, Dinah, Yuna, Inran, Max, Malia (#2), “Cat”, and a few others whose names I did not have the opportunity to collect. ~Welcome!

This upcoming Sunday is the Hapalua Half-Marathon. Good luck to those entering!

  • For the rest of us, on April 9th, we will be meeting at Triangle Park to do a six-miler to the gas station and back. This run should be a comfortable, less grueling trek as it is absent the Diamond Head hill. Parking will be a little more crowded than usual and may require us to park further into the residential area. Please plan to be there a few minutes earlier to account for parking, blocked off roads, and so that we can leave promptly at 7:30 a.m.

Now is the time to start assembling your running gear. As Blair mentioned, your shoes are the most important piece of equipment that you must address. Also, it is an excellent time to break in and become comfortable with:

  • UV protected sun shades (protect your eyes from the harmful rays of the sun – you will not regret this late in life)
  • Sun screen (the benefits of this goes without saying)
  • Water bottle and running belt (if you do not want to carry a bottle in hand and wait in line at the water stops).
  • Gels, and other supplements.

Homework runs should be two, one-hour runs per week.

We are fortunate to have the wisdom of a couple of nurses in the group. Jessica and Melyssa. One of these days, we’ll get Jessica to give us a short talk on the benefits of running, exercise as it relates to the prevention of diabetes, sunscreen, UV rays, etc. from a medical perspective. Now if that does not entice you to come out and join the White Group, I don’t know what will!

Finally a shout out to last year’s running group members that we miss dearly and hope that they will return soon: Bob, Dwight, Danell, Malia (#.50), Yumi, Shan, Chantel, Wil, Kamaile, Sara, Stephanie, Melyssa, Lisa Z-R, Kara, and the rest of you late sleepers and party-people…  Yes, you!

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

We had a great turn out for the Blue Group this morning, I counted 32 members. Everyone did a great job going single file and keeping a safe distance from each other. It’s already so hot @ 8 am. I talked to a couple people about needing more than water on hot days. Gatorade or gels, whatever your stomach can handle. Next week our group decided to meet at 7 a.m. at Kahala Community Park. We welcome anyone who wants to join us.

Beginners:

Buff Walkers by George Ushijima:

We had a perfect weather kind of day. Clear, sunny and breezy. It doesn’t even feel like you’re working out. Last month, March, we just went around the park a couple of times. This month we left the park and went up Diamond Head road to the Triangle Park. Round trip it’s 4 miles. We’ll be doing this 4 miles for the rest of the month. Our homework is still easy, just twice out during the week for an hour. The distance doesn’t matter, just getting used to the outside for that hour.

This coming Sunday 4/9 there will be no formal Marathon Clinic as the Hapalua will be taking place. Susan will be joining that crowd along with a few others for the Half Marathon (13.1 miles). I will be meeting any and everyone else at Kahala Mall at 8 a.m. We’ll meet at the Jack Lord Bust between Macy’s and Starbucks near the Trolley stop. I’ll take us on a jaunt through the Kahala neighborhood for 4 miles. It will be all level and super easy. Then there’s all those distractions after that, that Kahala Mall has to offer.

Keep on Walking!

Sweet 16’s by Annette Hayes:

Doc had some interesting information about our feet. They are the only ones we have. Treat them kindly. If you still have questions about what kind on shoes to wear, the staff at the Running Room will be glad to assist you.

The Sweet Sixteens had a group of 19, including 5 new ones. Congratulations on your commitment toward better fitness. The group tackled the hill, going around Diamond Head, along the new trail. This is a nice path to do on your homework runs. Try out the free equipment for some cross training. Who needs to join a gym when we have all this available for no extra fee? If the hill was a challenge, you can do it in baby steps as your body becomes stronger. Lamp post to lamp post, or shade tree to shade tree.

Next week is the Hapalua. For those who are not doing the half marathon, our group will be meeting at Triangle Park near the water fountains at 7 a.m. Anyone is welcome to join us. Be mindful that parking may be a problem. You may want to park in the neighborhood.

Green 15’s by Lou Crompton:

No need to take a DNA swab, looked at my feet and I think I’m related to some of those boys Dr Scaff talked about this morning. Green Team had 23 in the corral – including Jane visiting from Iowa, and first timer Robert… welcome! No military brogans today, we were outfitted in lighter footwear for our Diamond Head loop course, but didn’t spot any straggler whales. We did the 4 miles in 1 hr with a pace of 15 to 15.4 for the group. Sounds like this crew is already prepping for a 6 1/2 hr marathon in December. Good warm up for our next 4-miler on Apr 9. We’ll meet informally same place & time – go out and do some ‘hill work’ to avoid the half marathon folks. Parking will be tough… think about walking in some distance. Sunday will be an informal gathering & we invite participants from other HMC groups to come jog with us… see what a 6 1/2 hr marathon will feel like. Big mahalo to Annette who seemed to be all alone out there on table duty. Aloha.

Da Comment Corner:

Please keep up your “homework” runs and keep attending our Sunday clinics – “a healthy mind and body leads to a healthy soul” –by some wise person.

See you at the water stops!

Blair