Blair’s Weekly Update 05-21-2017

Doc’s Talk:

Dr. Scaff spoke on running styles – no perfect way of running; everyone has their own unique style which works for them. Thank goodness!

No clinic this Sunday, Memorial Day – please check group comments to see where your group might be meeting unofficially.

Table Duty:

Mahalo for the team providing Table Duty on Sunday: Stephanie Uejio, Becky, Dean Takashige, Eileen Min, Lisa Valderueda, Carol Ogata, and Norm Uyeda.

Group Reports:

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

The Advanced Group welcomes everyone. Our goal is to run 9 minutes/mile and faster. We ran 12, with lots of folks recovering from half marathons, colds, and other minor maladies. Congrats to all who did Ekiden!

No clinic next week, so next week we meet at 6:15 a.m. at Tantalus, by the triangle park near Makiki Heights Drive and Makiki Street. If folks have alternative suggestions, please let me know :O)

Beginners:

Lucky 13s by Russ:

Today was another clear and warm Sunday, with occasional breezes to cool off a little.

The “Lucky 13” members of the White Group persevered the beginnings of summer heat and humidity to finish their approximate 8.3-mile run. Congratulations to all runners for staying together as a group and supporting each other. We were led by veteran leader Russ H. who gave us a bit longer rest periods at each water stop to refresh ourselves. At Triangle Park we were reminded of the option to experiment with different running groups by trying faster and/or slower groups, to find the group that you feel most challenged or comfortable, whichever the case may be. We were also reminded that now is the time to start considering supplements, to stay hydrated, especially when the summer heat and humidity start to become more prevalent. In staying hydrated, we were also told to consider wearing a belt with water bottle(s) for hydration and convenience, at and between water stops.

Sam returned to the group this week, filled with stories from his Southeast Asia trip. He joined friends and family for a celebratory wedding! We are happy to have you back and setting the initial pace for the running group. Blair continued to wisely monitor recovery of his knees and did an abbreviated run. More than likely, the two were probably seen sharing their stories of mischief with Sam’s arms flailing about as he tells his stories with great animation and energy!

We were ecstatic to see Malia, who rejoined the group after returning from one of her many vacations. She was able to fit one quick run in with us before jet-setting off to yet another vacation!! Safe travels and don’t forget to run and take plenty of pictures!! Malia is the epitome of living life to the fullest!

We also spotted Chas warming up for his anchor position in his Ekiden team’s last leg. You really can’t go wrong with Chas being your anchor runner!

This week’s “Lucky 13” included Keiko, Elaine, Andrew, Mika, Yuna, Jaime, Mitchell, Tony, Malia, Sam, and just one other, whose name I missed.

Two noteworthy dates:

  • May 28, 2017 – 7:30 a.m., (Unofficial run) Meet at Triangle Park for a leisurely 6+ mile run to the “1st telephone booth” and return by way of Kahala Avenue. We are looking for leaders for that day, for if I lead, the run will be very leisurely and full of walking breaks!!!
  • June 4, 2017 – 7:30 a.m., The HMC will have its first “Bus Run” of this season. A couple of things to remember: $3.00 for bus fare includes great camaraderie and a breezy drive out to Maunalua Bay in Hawaii Kai.

Do not be late! Plan to be there at 7:15 a.m., as buses leave promptly at 7:30 a.m. There is no pre-run talk on the morning of the bus run, so no time cushion, no margin for error.

See you on Sunday at Triangle Park!!

Golden 14s by Dean Takashige:

Today we also got to cheer on the Ekiden runners, as we passed them along our route.
In a couple locations we were treated with water from the aide stations… Thank you since it was a hot day.

Next week is Labor day weekend and there is no official clinic. But the 14s will meet and start our usual time from Kapiolani park. Please join us for the last run in May.

Reminder on June 11 is the first bus run.

  • Sign up if you are planning to join us.
  • $3 at the door.
  • Be at the park by 7:15 a.m.
  • The buses will depart at 7:30 a.m.

Reminder as the days get warmer be sure to drink water at all the water stops.
Drink water or sports drink of your choice before leaving home 16 oz to get your hydration started. Its very easy to not drink enough water before its too late and then you get light-headed etc. due to dehydration.

Today we ran 7 miles out to Kahala neighborhood park and back.

Keep up with your homework and we will see you next Sunday at 7:30 a.m. at Kapiolani Park

Green 15’s by Lou Crompton:

Timely talk by Jack… 1 of our young ladies felt as if her pulse was fast at Aloha Gas… rest, a cold Gatorade and a slow escort back by a staffer took care of that. To check your estimated max heartbeat to stay below while jogging, subtract your age from 220, then multiply that number by 70%. A second method is to subtract your age from 220 and get a number; then subtract your normal resting pulse from that number. Example for a 32 y.o.: 220-32 = 188; 70% is 132. Or… 188 – 60 = 128. So an exercise pulse should stay below 128 to 132. If you’re 45, use 123 as an upper limit. Age 50 could use 120. Geez, at my old age, I’m maxed out pulling up my socks in the morning! Green Team had 23 members (incl a first 2017 appearance by Jordan wearing his 2016 Finisher shirt) for a 7-mile trek and a finish time of 1H 46M or 15.1 pace. Mahalo to Dean and crew for the goodies and bonus homemade brownies. Next Sunday green ones will meet informally at 7:30 a.m. for an opportunity to wave to returning Hibiscus racers – they start 5:30 a.m.. And on a “personal” note – yes, my old NB shoes survived their last “15-miler” and were unceremoniously tossed when I got home… Aloha.

Sweet 16s by Annette Hayes:

Dr. Scaff talked about different running styles. Whether you land on the balls of your feet or your heel, depends on if you are sprinting and taking long strides or running long distances and taking shorter strides. What is the best running style? It is whatever is comfortable for you.

Twelve sixteens gathered today for the same 7.75-mile walk we took last week. Cliff, Harry, Ron, Fran, Betsy, Linda, Chien Wen, Sue, Macy, Harriet, Asami, and Annette were challenged by the word puzzles as we enjoyed each other’s company. It was a hot day, but the few breezes were quite welcomed. Can you believe it’s not officially summer yet? Don’t forget to drink your water. Next week there is no formal clinic. Our group will still meet at the same place at 7 a.m. Remember that there is no refreshment table next week. We thank the volunteers for this week’s delicious baked goods—cookies, brownies, banana bread, and chocolate mochi —oh my! That’s why we run! Be safe, and see you next week.

Da Comment Corner:

First Bus Run – Almost everyone gets dropped off at Maunalua Bay in Hawaii Kai. Total mileage for the trip back to Kapiolani Park – approximately 9 miles. Please make sure to bring your water bottles and $3 for bus fare. Sign up on our sheet that’s posted. Lots of good camaraderie and one might be able to “still fake it” (finish comfortably even though one hasn’t been keeping up with the “home work”).

See you at the water stops!

Blair