Blair’s Weekly Update 06-04-2017

Table Duty:

This week was delicious snack. Volunteers were Jeff, Andy, and Rich.

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 a little over 11 and listened to Doc’s talk on injuries.

Anyone not doing the bus run next week will meet at 6:15 a.m. at the Kahala Aloha Gas Station. :O)

Silver Group by Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

June brought more changes for the Silver Group as we got an early start on our first 10-miler. For the next five months we will be meeting early in an effort to beat the heat as our distance training increases. We had a small group today that included Lynnae, Paul, Trieu, Kin, Cody, Melissa, Russ, and Ron, and JT. Although it may have been difficult to wake up so early, the rewards were soon evident as we enjoyed the coolness of the early morning and were treated to trade winds throughout our run. In the end, we managed 10.5 miles today at an 11 min pace.

Homework: Two to three runs during the weekdays for 1.25 hour each at a comfortable pace with a rest day in between.

Tip: If you’ve been sticking to the training plan, congratulations, you have a good base of miles and ready to step it up a notch. On the other hand, if you’ve been slacking in your training, the summer months will be challenging. Summer is a good testing period for your endurance level. Remain disciplined through the summer, which will serve you well later on. This is also a good time to encourage friends to give the Clinic a try while the miles are still low-ish.

The runners’ high moment: Finding an ideal spot along your route to set up a water/snack stop. Being handed a snack bag at the end of your run full of salty snacks.

Upcoming:

  • 6/4/17: 10-miles. 630am early option at Waiholo.
  • 6/11/17: Bus Run #1. 7:15 a.m. meeting time with $3. For those who did not sign up for the bus, we will meet at 6:45 a.m at the restrooms located at Kahala Community Park (attached to the Elementary school), on the corner of Pahoa Avenue and Moa Street. We will run out to Maunalua Bay to meet the bus. Target 11 miles.
  • 6/18/17: 630 a.m. early start at Waiholo.

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

A die-hard group of nine (9) started out from Paki Pavilion to tackle the first 10-miler of this season. Led out to the halfway point by Ivan, the group encountered hot, cloudless skies that were appreciatively offset by very breezy tradewinds. It was a classic beautiful beach/picnic/surf & swim day. The jury is still out on whether it was a good running day…ugh

White group runners included Jaime, Mika, Yuna, George, MItchell, Erin, and Alan. Ivan and Scott did their first half of the run earlier so they were finished when the rest of the group hit the half-way point. Mika, Yuna, and George had a prior engagement which had them leaving us at the four mile (gas station) mark. The remaining six of us made the trek out to the “first telephone booth” where Ivan then bid us farewell and Alan also stepped up his pace and moved ahead. The remaining four of us pushed ahead. On our way back, we were very fortunate to encounter the two owners of the homes that have water fountains on their property. When we thanked them for their generosity. Both owners were very humble and gracious in their response. From triangle park, we ran in a different mile-per-minute pace and finished at different times but we all enjoyed the refreshing sandwiches, fried rice, and sweeeeet watermelon that the table crew had to offer. Thank you!

On a side note: Coming down Diamond Head hill, we did see Sam in his white “rescue wagon” van. I was very tempted to hitch a ride but pride overruled….at least this time.

Homework: Jeff recommended to all intermediate group runners that we should be at or around a total of 30 miles a week inclusive of Sunday’s 10-miler. So Sunday’s run plus three homework runs of approximately 6+ miles each/at approximately one hour each outing.

June 11, 2017 – Bus Run – Please plan on being at Kapiolani Park around 7:15 a.m. Buses leave promptly at 7:30 a.m. This run is a very comfortable run with tailwinds the entire way and only require tackling Diamond Head hill once!! Water bottle is recommended. Start to think seriously about gel supplements or other types of supplements.

See you all on Sunday!

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

13 people started together for the first 10 miles! Luckily, the weather was overcast and little windy. But it was still HOT! Well, I’m so proud of these gangs who made it even though it wasn’t exactly 10 miles. Some were going back to the park before got to 10 miles marker but it was the best decision when you listened to your body.

Andy was on table duty, Val was out of town, so me and John took the group today.

Mahalo John to keep supporting da group from behind… and took care of new guy!

Next week is the first Bus Run. We’ll go to Moanalua Bay Park and run 9 miles.

Be at the park by 7:15 a.m. and don’t forget to bring $3 plus some snacks? C u there!

Beginners:

Buff Walkers by George Ushijima:

We had a wonderful outing this past Sunday. The weather was warm and sunny with a noticeable breeze. We all started out of Kapiolani Park, headed up Diamond Head road and followed a bit of the marathon route. We hung a right on 18th avenue and then turned into Kilauea Avenue. We reached our halfway destination of the Aloha gas station across from Kahala mall. We headed back to the park. We cut through the multimillion dollar neighborhood for an easy pace.

This coming Sunday will be the bus run. Please be there earlier than usual, like around 7:15 a.m. We will all try to get on bus #2. The plan will be to get dropped off at Moanalua bay across from Roy’s restaurant and follow the marathon route back to Kapiolani Park. Don’t forget your $3 (or more for donation)

Keep on walking!

Sweet 16s by Annette Hayes:

The Doc talked about prevention of running injuries by not over-training. Have a rest day between homework runs. It’s OK to do other cross training exercises on alternate days. Build up your core strength and the risk of injuries decreases. Listen to your body, and rest if you start to feel sore or tired.

There were 15 Sixteens who gathered today for an 8-mile walk to the gas station and back. Glad to hear the chatter behind me as we enjoy the camaraderie of others. The occasional breezes helped to keep us from being too uncomfortable. Next week is the bus run. We will depart from our regular meeting place at the park at 7:30 a.m. Have your $3 bus fare ready. Donations are optional, but very welcomed. We will be dropped off at Maunalua Bay in Hawaii Kai, and will take part of the Marathon route back to the park. Remember to bring your water, as there are fewer water stops along the way. See you next week.

Green 15’s by Lou Crompton:

Little green ones just keep on trekking along… last Sunday an informal group of 18 went out for 7.5 miles and today we had 21 going out for 8 miles with a pace of 15.2 m/m which would be good for a 6-38 marathon finish, so our group remains on its trajectory toward a 6-35 finish in December. Two of our folks decided their bods just weren’t up to doing the distance at the pace and cut the outing short… anyone could have an “off day”, but be sure to do your homework runs… a lack of homework is hazardous to your Sundays. And since it’s June, homework is bumped up to 3 hrs a week plus Sunday. Mahalo to Jeff and Andy for the refreshment tables. Next Sunday is Bus Run day – hooray. Bring $3 (or more) and be at our assembly place by 7:15 a.n. Green Team will offload at Maunalua Bay, meet at the corner of HI Kai Dr & Kal Hwy ASAP, and we’ll take the last few miles of the marathon course back to the park. Aloha.

Da Comment Corner:

First Bus Run:

9-miler from Hawai’i Kai back to the clinic start. Might be hot so bring a water bottle and take it a bit easy at the start. Have fun!

See you at the water stops!

Blair