Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)
This Sunday, Pink ran 4 miles before the bus run.Led by Henry and Richard, Pink continued another 9 miles from Hawaii Kai back to the Clinic. In all, Pink ran 13 miles.
Next week, Pink will meet at the Clinic at 6:30 a.m. We will run around Ala Wai (5-6 miles) before Doc’s talk. After the talk, we will run another 6-7 miles , to make a total of 12 miles.
Homework-run 3 times during the week: at least 2 long runs (8+ miles), another speed workout or hill. Make sure to listen to your body, and rest between your long runs.
Run safe, run happy!
Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)
The Silver Group completed an 11-mile run at an average pace of 11 minutes per mile on a warm, sunny day with some breezes along the way. The Silvers included Russ, Cody, Lee, Tavy, Melissa, Koko, Cindy, Jun, Trieu, and Carl, with Lynnae as sweeper.
While this was the first bus-run of the year, the majority of the group chose to start in Kahala and run out to Maunalua Bay to meet the bus runners, then turned around and headed back to get 11 miles. Many were especially grateful for this early start due to the extremely hot conditions! We tip our hats to all of the bus runners that endured the heat – good job. This was a good reminder to carry supplements like jelly beans or gummies, to address even the slightest indication of discomfort from the heat. Paying attention to the body’s signals was super important today. It’s part of the training.
The Silvers also spent some time together after the run to convey our best wishes (with food) to two members of our group, Russ and Cody, who will be deployed soon for military service. We are proud of our runners who’ve dedicated themselves to serving our country, and also found out that Russ makes some awesome brownies from scratch!
Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between.
Tip: Lack of proper hydration following a long run, could leave you feeling overheated, worn down, aching, and could even bring on cramping in your legs. A popular method for relieving cramps immediately, is eating mustard (don’t smear it on your muscle). Some runners and hikers swear that if they eat a spoonful of regular mustard they can feel the muscle relax immediately. Follow up on it with massage, very gentle stretching, and drinking more water to keep the cramping from coming back.
The runners’ high moment: When you get to the bathroom stop just after it’s been cleaned and there’s even soap at the sink so you can really wash your hands. It’s good to be clean, even if you’re dripping with sweat.
- 6/18/17: 6:30 a.m. early start at Waiholo, 10.5-mile run out to Paki Avenue and back. Please be sure to start on time to ensure attendance at Doc’s talk. Stragglers will have to catch up. (Note: Lynnae’s got the chips.)
- 6/25/17: 6:30 a.m. early start at Waiholo, 10.5-mile run out to Paki Avenue and back.
White Group by Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)
Our first bus run of the season was met with great enthusiasm and energy. Back from vacation, Russ H. did not miss a beat and led the group from beginning to end. Russ H. held a consistent 12 – 13 mile per minute pace leading a group of 17 white group runners (up from seven last week). As predicted, we encountered tailwinds but not a single drop of rain or drizzle to provide relief from the hot-humid temperature. Russ mentioned that he normally runs on an early morning schedule and is normally finished by the time we reach our half-way point. Thank you for your sacrifice and commitment to leading the group through its runs. Scott did start early and met up with us at Maunalua Bay; our starting point and his halfway point. By the time we reached the gas station, he was done. Lucky guy!
By coincidence, most of the white group got onto bus #1 so we had the opportunity to chit-chat on the way out. Runners who were returning back from vacation, partying, hiking, etc. etc. etc, were Elena, Elaine, Andrew, Jaime, Danell, Mika, Yuna, Ariel, Marge, Erin, Debbie, Chien Wei, and a few others whose names I did not have the opportunity to catch. All in all, youth and/or stamina appeared prevalent across all of the runners with the exception of yours truly…oh, and Elena, who was fortunate to pick up two beautiful perfectly ripened red & yellow mangoes ready to eat! She sacrificed her running pace to carefully cradle the mangoes in her cool neck wrap all the way back to Paki Pavilion. All I can say is if Guru Sam were around, those mangoes would be history and would have been eaten by the time we reached Triangle Park! I believe I overheard that in the end, she donated the mangoes to Jeff who regularly makes mango bread for the clinic. Great teamwork!
We were hoping to see Chantel and Wil but to no avail. Regular Mitch was also was missed. Maybe the Punahou Alumni Luau was too much weekend excitement for these missing runners? Please feel free to join us anytime after you have recuperated!!
Last but not least, time to start doing homework runs! I keep reminding myself and must practice what I preach. Remember we should be at or around a total of 30 miles a week (regardless of pace) including Sunday. Now is also the time to start thinking about your running routine. What you eat the night before, the morning of, and how you supplement your run – what your stomach can/cannot handle. Strongly consider wearing UV protective sunglasses, use sunscreen, and bring a water bottle to stay hydrated. Try out running gear for comfort, fit, and to minimize chafing. Start to think about when you will be changing out your shoes and when you will be breaking in the pair in which you plan to run the marathon. Many, many things to contemplate. Now is the time to start thinking about them.
See you all next week!
Sweet 16s by Annette Hayes:
Fifteen dedicated walkers in the Sweet Sixteen group encountered the first bus run of the Marathon Clinic. We walked from Maunalua Bay back to the Park, giving us a good idea of what to expect on the day of the Marathon. Not only did we see the scenery on the return leg of the Marathon route, but we learned where the water stops and bathrooms are located. It was a very hot day, with a few breezes, but that did not hamper our eager spirits. Note: we train in all weather conditions, as you never know what it will be like on Marathon days. The days are longer now, for a short time more. The summer months are usually quite hot. Now is the time to start thinking of bringing your water bottle and start experimenting with energy supplements (gels, chews, etc).
Extend your homework runs by 15 minutes this week. Next week is Father’s Day. Bring dad along for a jaunt around the park and thank him for all the pearls of wisdom he doled out. Happy running!
Green 15s by Lou Crompton:
Great day for a Bus Run… mostly overcast. Of course we didn’t see any other HMC group on Kahala Avenue… we beat up our bodies on that stretch of land almost every Sunday… we leave Farmers Rd etc. for those fast folks… Green Team will do Hawaii Kai loop for Bus Run 2, so today we just came back to the park using the same route the bus took to get us out there… that was about 8.6 miles, 2H 10M for us or 15.1 pace. Mahalo to Jeff for double duty today: collected $ at the onset and was waiting with his mango bread at the end. Remember to do 3 hrs of homework during the week. Next Sunday we go out for 9 miles… and no stepping on the heel of the person in front of you. Aloha.
Da Comment Corner:
Homework runs become vitally important as our Sunday mileage gets longer. Hard to “fake it ” and mentally, no homework usually means no confidence on these longer runs.
Bus run 2 in August. Get ready!
See you at the water stops!