Blair’s Weekly Update 06-18-2017

Doc’s Talk:

Doc spoke about recovering from injury – go very gradually and deliberately especially when one feels good and thinks they’re fully healed.

Table Duty:

Our thanks to Lorna and Tom for volunteering for table duty.

Group Reports:

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

The Advanced group welcomes everyone. Our goal is 9-minute/mile and faster.

Happy Father’s Day to all the Dads!

Next week we meet at Kahala gas station at 6 a.m.

Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)

Led by Rosie, Henry, Richard, and Hao, Pink started our Father’s Day run with a nice cool drizzles around Ala Wai Canal. After Dr.’s talk, we ran another 6 miles in the breezy cloudy morning. We ran 10 to 11.5 miles total, a short run for this month, because many of our teammates need to leave early to celebrate Father’s Day. We finished our run with yummy treats by Purple group. Thank you Purple Group!

Next week, we will meet at the Clinic at 6:30 a.m. We will run around Ala Wai (5-6 miles) before Dr.’s talk. After, we will run to the gas station and back, estimating a total of 13 miles.

Homework-run 3 times during the week: at least 2 long runs (8+miles), another speed workout or hill. Your training should be in the 30s (miles) level this week. 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’s run was altered a bit by Fathers’ Day and other events. As many of the group members had celebration plans after the run, the Silvers started early from Kahala. The run was faster today as the Silvers completed just under 10 miles at an average pace of 10:45 minutes per mile. The group included Koko, Melissa, Speedy Joe, Lance, Cody, Kevin, and Carl, with Lynnae as sweeper.

As we ran down Diamond Head Road, just before Kapiolani Park, we saw a group directing a police officer towards someone in trouble in the bushes on the steep hillside across the street. A fire truck and an ambulance passed us as well, as we continued on to Paki Avenue. As we were about to run back out, other runners reported the police had closed Diamond Head Road to cars and pedestrians in that area while the person was brought down from the hillside, so the group took on Monsarrat Avenue instead and enjoyed some impromptu hill training.

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

Tip: Light rains make everything a bit slick on your run, especially metal covers for storm drains and other utility boxes in the sidewalks. Try your best not to step directly on these covers. Even when they aren’t wet and slippery, over time the concrete lip under them can wear away causing the cover to flip when an unsuspecting runner steps on it.

The runners’ high moment: When you’re dreading your run because it’s warm and humid, but as it progresses the trade winds start to kick in and cloud covering keeps the run cooler, and you suddenly realize you stumbled into a great running day.

Upcoming:

  • 6/25/17: 630 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back.
  • 7/2/17: 630 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back. Many of the group members and leaders will have run the Firecracker Run the day before and may not be present.

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

Sunday’s weather was great running weather! It reminded one of being in Seattle under a light overcast sky with gentle and somewhat cool breezes. This summer has thrown so many different and unusual Sunday weather conditions at us. After coming off of a hot-humid Sunday and expecting yet another, we get Seattle-Sunday weather conditions. No complaints here!

We were led out of the gate by Russ H. and Ivan. Both leaders kept each other company with the rest of us in tow.

This week’s group totaled 16 including Blair and Richard who caught up to us at Triangle Park with enough time to share a few bits of advice with the rest of the group. At Triangle Park, we bumped into Elena who was running solo for this week due to other commitments following her run. While at Triangle Park, Russ H. shared an article he read in Runners World about being prepared for the marathon by knowing where all of the restroom stops and water fountains are located, as well as, eating healthy and being mindful of what you consume in the days leading up to the marathon. It could very well make the difference between having an enjoyable race or a significantly unpleasant one. After the brief but important bits of advice, we were off and running once again, this time with Blair along side of us; just like old times. Hurry and heal – young man!The group stayed together until the gas station, where Danell, Kamaile, and I made our turnaround and headed back to Paki due to other obligations following our run. The rest of the group made the trek out to the five-mile turnaround point or more affectionately known as the “first telephone booth”. In addition to our heralded leaders, this week’s runners included Elaine, Jaime, Mika, Yuna, Danell, Kamaile, Mitchell.

Other sightings: We did see Guru Sam and friend Kumiko doing their ’round Diamond Head jog. On my morning drive in to Paki, I believe I saw Ariel running solo out near Hawaii Loa Ridge making her way back to Kapiolani Park – Good job Ariel! On my drive home, I believe I saw Sam and Blair at Bogart’s.

One bit of advice for this week involves simple but diligent care of your GPS running watch. After each run (before taking your Sunday nap), it is recommended that you clean the backside of your watch but more importantly, clean the contacts points using alcohol and a q-tip. The watch band may be wiped with a mild “wipe” or some mild soap and warm water. These steps will not only ensure good points of contact when you charge your watch, but will also extend the life of the watch band, as well. Some of the GPS watches on the market have bands that are not replaceable or are one piece, and are quite expensive to replace. Remember to clean your GPS device as soon as you get home and before storing the watch away for the week. These preventive measures will definitely help to prolong the life of your watch and minimize the frequency of purchasing a new GPS watch! One of our White Group runners, who I know would prefer to remain anonymous, shared this advice with me.) Thank you for being such a clean-neat-organized person and for sharing this simple but extremely useful tip!

See you all next week!

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

Happy Father’s Day to all Dad’s today. There was concern that there might be an emergency situation up on Diamond Head road after seeing the fire truck head up that direction. So 10 of our group decided to go the other direction along the Ala Wai. We also heard that Hokulea was docked along side of the Convention Center on the Ala Wai Canal so we ran across Ala Wai to Kalakaua Avenue. We said “Aloha Kakahiaka” to Hokulea and were grateful for this opportunity to take some group photos.

We ran through Ala Moana Beach Park and decided to do the beginning route of the actual Marathon route. So we ran along Ala Moana Blvd to Nuuanu and back along King Street. Tried to get water in front of Wal-Mart on Fort Street Mall but the fountain was broken. Stopped at King Kamehameha statue for group photo. We were grateful to McKinley Car Wash for letting us get some water from their cold water fountain. We ran back to Ala Moana Park and ran through Waikiki to go back to the clinic at Kapiolani Park. It was cloudy but we still felt the high humidity. I had to apologize to the group because our run ended up being 11.5 miles. Listen to your body it is one of the most important things for all runners! Even if it was cloudy and cooler we need to drink before you feel thirsty, if you wait it may be too late.

People left at different parts of the run but 8 of us met back up at the table for wonderful p & j, and tuna sandwiches. There were also lihing apples, cookies, donuts and so many more goodies. Thank you Lorna and Tom! Be sure to get in 2 or 3 more runs during the week, it gets harder at this mileage if you don’t do your homework.

Beginners:

Buff Walkers by George Ushijima:

9 of us started and finished together. That should happen more often. We did out June trek of leaving Kapiolani Park and heading out to the Aloha gas station by Kahala Mall. The round trip was supposed to be 8 miles, but we took an extended detour to go around the Kahala District Park just to make things more fun. Our mileage came out to be 8½ miles. We all made it back to the wonderful and colorful buffet spread that we all enjoyed. Wow!

We should all be following a schedule like this below. The main goal is to get as much of the homework done every week.
Month Sunday Tuesday Thursday Week Turn-Around
March 4 1 hour 1 hour 12 Kapolani Park
April 4 1 hour 1 hour 12 Triangle Park
May 6 4 5 15 Kilauea Park
June 8 5 6 19 Gas Station
Sunday Monday Wednesday Friday Week Turn-Around
July 10 5 5 5 25 Phone Booth
August 12 6 6 6 30 Wailupe Park
September 14 7 7 7 35 Kawaikui Park
October 16 8 8 8 40 Trinity Church
November 16-14-12-10 8-7-6-5 8-7-6-5 8-7-6-5 35 – 20

Susan and George will be having the refreshment table duties on this coming Sunday, but we’ll see you all there as you start and end.

Keep on Walking!

Sweet 16s by Annette Hayes:

Happy Father’s Day to all the dads. Another wonderful day to spend with friends.
The Doc talked about sports injuries. Avoid injuries by not overtraining. Allow for a rest day between running days.

Harry led the group today for 9.2 miles going to the “Phone Booth” and back. Our group included Harry, Cliff, Ron, Kate, Kathy, Betsy, Annie, Grace, Harry 2, Macy, Nayeli, Patricia, Fran, and Steven. Annette was under the weather and turned back early. (Listen to your body). Overcast skies and a few cool breezes soon gave way to sun and heat. Summer is upon us. Hydration is so important. Practice now so it will become a habit by Marathon Day. Happy running. . .

Green 15s by Lou Crompton:

Did Doc’s talk apply to us? Good to hear the info, but our little group doesn’t stretch prior to doing our distances [he told us statistically those who stretch get injured] and we try to wear correct shoes and watch where we step… and take a day off between homework runs. So we try to prevent injuries and thus no need to recover. But always listen and remember his talks… he’s been at this longer than you have! Green Ones – 27 of us – enjoyed the overcast sky and meandered around for 9 miles [9.2 if anyone noticed]… at each mile we were right on our 15 pace: 1 mile in 15 min, 2 in 30, 6 at 1h 30m, 8 miles at 2 hrs. So surely everyone finished right on their 15 pace. Well, almost everyone. Alright, I admit it… I fell for it… I got suckered in. A few weeks ago aunty and mom brought into clinic their 10 yr old elementary school girl named Emma… she is so cute. Just as we pulled into the park, she darted ahead of me on the grass and stopped a few feet away. When I “caught up” I asked if she wanted to “run” to our finish line…if she did, I would go with her. Hey, don’t all kids like to run about the distance from first base to second? Sure, and they’ll stop in a few feet. Wrong. I stayed a step behind and checked my watch… she was doing 10.2 pace and didn’t quit until veering in for refreshments!

Wow… Didn’t great US Olympian sprinter Flo Griffith Joyner start out this way? Our little girl will be quite the athlete in a few years. Mahalo to Tom and gang for the great assortment of refreshments, not only his hand made tuna snacks, but multi-colored PB&J options…colorful assortment for Fathers Day. Next Sunday the Green Team will go out further than today – staffers will let the first timers lead go out to find this thing called “phantom phone booth”. If they don’t find it we’ll turn around at the beach park. And no running to the finish line (for now)… we’ll stick with 15 pace that we know and love. Aloha.

Da Comment Corner:

Beat the heat:
Recommended essentials include suncream, of course; large brimmed hats; special neck wraps, and water bottles. Also, gels, bars and other supplements have electrolytes, sodium, potassium, and other nutrients to help with cramps. Any other suggestions?

See you at the water stops!

Blair