Blair’s Weekly Update 05-14-2017

Doc’s Talk:

Doc spoke on heart rate and monitoring it effectively.

Table Duty:

Karyn and Kristinathe food and drinks were excellent! PNB, banana bread and the rest of the goodies were delicious!

Table volunteers for 5/14

Group Reports:

Pink Group by Rosie Adam-Terem:
(Pace 10;30 – 11:30 minutes per mile)

The Pinks met early and got in 5 miles before the talk, finishing up the remaining 5 afterwards. Next week, those who want to run early will meet at 6 at the park to get in as many miles as we can before the talk. We’ll plan on a total of 10. Remember that the Ekiden will be taking place that day, so things could be a little crowded.

For the long weekend, Memorial Day, the Pinks plan to run Tantalus, a nice 10-mile loop, 5 up and 5 down. Bring water! Meet at the grass triangle at the base of Makiki Heights Road at 6 a.m.

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

The Silver Group headed out to run on this breezy and sunny Mothers’ Day morning. “Happy Mothers’ Day!” to all our running moms. Alberto and Lynnae led a group that included Paul, Terry, Speedy Joe, Lance, Trieu, Lee, Andy H., Rehan, Frances, Attila, Kevin, Kin, Cody, Tatsu, Richard and Carl. It was good so see Silvers returning to the group today who we haven’t run with in a little while. It’s nice to catch up while we’re out on the road.

At the gas station the option to run up Baby Kilauea was presented to the group, due to the breezy and slightly overcast (comfortable) conditions. Half of the group went with Lynnae and Andy H. to tackle the hill, whilethe other half headed back to Paki Avenue with Alberto. Hill runners got a 10.5+ mile run today, while the rest of us came out with 8.5 miles. It was a nice Sunday for running and there’s just no better way to start off a week!

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between.

Tip: We don’t try to die, though we may die trying. In your training, knowing when to push or not is a valuable skill. Weigh the benefits and risks before taking on an extra challenge while training. Feeling good at the moment isn’t enough to make a good decision. Consider factors like: Has your training been consistent, recently? Is there a big race coming up that you may not recover in time for if you push harder on a training day? Are you recovering from an injury that a push at this time might cause you to relapse? If you consider those and you’re good to go, then by all means push forward and congratulations on being in such great shape. Otherwise, keep to your training plan until you’re in a better place to add new challenges and keep trying.

The runners’ high moment: Feeling a cool breeze at your back pushing you to the finish of a good training run.

Upcoming:

  • 5/21/17: 8-mile run. The Honolulu Ekiden and Music Festival will be happening, so the group will be smaller and parking around Paki Avenue may be tight. For those running the Hibiscus on 5/28, a 5-6 mile run is advisable.
  • 5/28/17: No Clinic. Alternate run on Monday (Memorial Day Holiday), in Nuuanu Valley. Meet at 7 a.m. at the parking lot of Nuuanu Valley Park for an 8 to 10 mile rolling-hill run in beautiful Nuuanu. Bring a small water bottle, as water-stops are few and far between. If you want to bring a snack to share at the end of the run, we have been known to eat afterwards.
  • 6/4/17: 10-miles. 630 a.m. early option at Waiholo.
  • 6/11/17: Bus Run #1. 715 a.m. meeting time with $3. Silvers will plan an alternate.

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

Great weather conditions gave no excuses for White Group members to test their endurance on May’s first eight mile run. The group was led out of Kapiolani Park by Ivan and Russ H. at a respectable and comfortable pace. At Triangle Park, we were pleased to meet up with former White Group leader Bob, who joined us purely for the nostalgia of it all. He quickly filled the air with his chatter and usual upbeat energy!! Thanks for the boost Bob! At Triangle Park, Leader Russ H. shared some of his running wisdom by providing the group with information on basic essentials that runners should seriously start to consider in the weeks ahead: Water bottle and supplements suchas gels and gummies. He also shared his training strategy that includes replicating the marathon day running strategy of minimal stopping at water stops but slowing down enough to drink water. It was a welcome and interesting adjustment but also true to
fact. We also praise Blair for abbreviating his running route while cautiously nursing his knees back to health.

In addition to our steadfast White Group leaders, the group included regulars: Elena, Elaine, Jaime, Mika, Yuna, George, Kamaile, Danell, Keiko, Marge, Chas, Andrew, Arial, Blair and a few other newcomers whose name I promise to get next week!! All in all, we totaled 23!! Not bad for an early Mother’s Day run! I am quite pleased that we are beginning to see a regular core group of runners that we can call our “regulars”. There was also a sighting of early morning runner Shan and a bicycle riding sighting of Jessica. I still remain optimistic that some of our regular veterans, who have signed up for the next marathon will be returning soon. We also look forward to the return of Sam, as well!

Don’t forget your homework runs – twice a week for a minimum of one-hour each run.

Let’s add “nutrition” and “healthy eating” to or conversation menu for our 8-mile runs! I just realized that there is a tremendous wealth of information among our White Group runners, we just need to ask!!

See you on Sunday!!

Beginners:

Sweet 16s by Annette Hayes:

Happy Mother’s Day to all the mothers. We honor our mothers for all they have done for us.

Twenty Sweet Sixteens happily traversed around Diamond Head, around 18th Avenue, making a pit stop at the park behind the elementary school, then back home along Farmer’s road. A welcoming breeze kept the hot sun from being intolerable, and the brief showers were a wonderful bonus. We will be wishing for those later this summer. Thank you to Karyn and Kristina for the refreshments.

Each of us has a personal motivation toward finishing the Marathon in December. Today we celebrated the birthday of Sue, who is visiting from Canada. Whatever the reason for coming to the Honolulu Marathon Clinic training, we applaud your dedication. This is your journey. Do your homework. Drink before you are thirsty. Start slow but finish strong, and listen to your body. Stay safe, and see you next week for the regular clinic. Remember that the Ekiden race starts at 5:30 a.m., so parking will be a challenge. (Not an excuse to stay home.) There will be no formalclinic in May 28, as it is the Memorial Day holiday weekend. Our group will still meet at the same place at 7 a.m.

Green 15’s by Lou Crompton:

As the good doctor said – check your pulse at rest and during exercise… and if you keep doing this silliness of jogging marathons foryears, as you age you’ll find your resting pulse is in the 40s… BP in 50s… it’s a blessing … so many sedentary or even “normal” people aren’t so lucky and have “problems” later in life. Stay active and keep coming back to HMC after this 2017 marathon is pau. Green team had 26 at the starting line- that’s g since it was Mothers Day with bouts of drizzle. Come each Sunday, rain or shine, holiday or not – the Green Team goes!reat

Schedule was 6.50 today and that’s exactly what we did. Unfortunately we fell victim to a LOT of red traffic lights so our finish time was 1H 40M for a 15.3 pace. We try to stay in the 15 range while moving – maybe 15.9 up hill or 15 down, so our moving and overall pace is in the 15 range. Our potty breaks / water “slow downs” are getting real efficient. As in marathons, we slow down, grab some fluids, and hit the road again. Our very attainable goal is a marathon finish of 6 1/2 [again] Mahalo to the super ladies on table duty: none other than 2 dedicated moms on the Green 15 staff Kristina and Karyn. Not only “the usual” refreshments, but bonus cheeses and meats with crackers today… fancy… maybe the faster folks got paired wines? Next week green ones go out for 7. Keep doing your homework runs. Aloha!

Da Comment Corner:

Keep up with your Homework Runs!

According to a 21 year old study mentioned in the latest Runner’s World article on aging, “Runners (400 members, all approximately 50+ years old, averaging 30-40 miles a week of running) had less disability and lived longer than their Control Group (“moderate” exercise group).

Hope you all had a great Mother’s Day!

See you at the water stops!

Blair