No Doc’s Talk this week.
Great job by Alberto who set up the table even though we did not have the key to the storeroom.
Advanced Group by David Fitzpatrick:
(Pace < 9:00 minutes per mile)
Ran an easy 12. Next week at Kahala gas station at 6 a.m. :O)
Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)
The Silver Group completed a 13-mile run at an average pace of 11 minutes per mile on a breezy and sunny summer day. The Silvers numbered around 12, with some peeling away due to separate goals for the day. Runners included: Melissa, Cindy, Kevin, Jun, Trieu, Lance, Speedy Joe, Lynnae, Darren, Hong, Satya and friend. We welcomed Heidi who recently moved to Hawaii from Germany, where she ran her first marathon last year. It was obvious that her German training prepared her well for Oahu’s terrain and weather conditions. Cindy shared her tip from last week’s Firecracker race when she took a mustard packet to deal with oncoming cramps. Amazingly, it worked!
About half of the group chose to start early from Waiholo, and to challenge themselves took in Kahala Avenue. A big mahalo to Trieu for his extra and timely encouragement on the front half our route. The group also took in Baby Kilauea for an extra tough challenge, to stretch and build our muscles.
Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between.
Tip: The discipline of a runner is what gets you to the finish line. Early morning summer runs can test the runner’s resolve. As long as you’re healthy, stick to your training plan. Now is not the time to skip homework runs, which can make the weekend long runs an unnecessary struggle.
The runners’ high moment: Coming across a surprise water stop that has ice cold Gatorade, water, and an awesome view!
Mahalo to volunteer staff member Alberto for doing table duty and the wonderful array of fresh organic fruit. The pineapple was delicious!
- 7/16/17: 615 a.m. early start at Waiholo, which is the third right turn along Kalanianeole Highway coming from Kahala. The goal is a 12.5-mile run out to Paki Avenue and back. The group can decide whether to take on Baby Kilauea on the way in or back. Please ensure attendance at Doc’s talk.
- 7/23/17: 615 a.m. early start at Waiholo, 12.5-13 miles
- 7/30/17: 615 a.m. early start at Waiholo, 13-mile run via Kahala Avenue.
Community: The 70th Annual Friends of the Library of Hawaii Booksale is coming up on July 15th -23rd. Funds raised go to support Hawaii’s 50 public libraries. Please stop by for great deals on used (and new) books, , comics, manga, CDs, DVDs, collectible models and artwork. You may also catch a glimpse of some running buddies. It’s not too late to volunteer. If interested, please visit: www.friendsofthelibraryofhawaii.org. Mahalo for your support!
Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)
12 miles in 2:16:40 Average pace 11:23
2nd try for 12 miles run today. Started 9 people, Grace, Liz, Bethany, Rick, Hannah, Lesle, Christie, Willam, going out to Kalaninaole Highway and got to 1st park. Keeping a beautiful single file for our safe running and drunk lots of water to avoid dehydrated. When you have headache, chicken skin or cramps, that’s the sign from your body it’s dehydrated! Try to drink water to store in your body one day before when you go long distance. We’ll still go 12 miles next week but never know about the weather, so prepare well to protect your body. And keep doing homework run, 1 hour running two times in a week! C u there.
White Group by Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)
The highlight of this week’s run was the return of Blair! The group was happy to see his return. True to form, Blair did a full 12-miler, even after recovering from knee surgery and being out for weeks. Great job to you! It was also a welcome surprise to bump into Malia at Triangle Park. She was finishing off her run that included circling around Diamond Head! Great job! Please consider re-joining the group when your schedule permits!
Russ H. and Ivan took the group of 15 that included Elena, Elaine, Jaime, Danell, Mika, Yuna, George, Neille, Blair, Scott, and Mitchell. In addition to Blair’s return, we also welcomed back Yuna who was out for a couple of weeks due to a cold and other work obligations. Mitchell took advantage of the discount offered at the Running Room and did comment on the marked difference that his new ASICS GT 2000 felt compared to his previous worn-out pair. Coincidentally, both Danell and Mitchell were trying out the “Salty Watermelon” flavored gel by GU. The jury is still out on taste and compatibility. On a related note, one gel flavor that has mysteriously disappeared off of online shelves is the PowerBar Double Latte 2x caffeine gel. If anyone has a lead or the reason for its disappearance, please let us know.
Keep up the good work. This week, the White Group has table duty so we will be missing several group leaders. Some runners have decided to start earlier, some have agreed to pitch in to keep the momentum going – Thank you! Without any leaders to monitor us, we can take shortcuts all over the place but report back that we did the full route! Just kidding!
See you all on Sunday!
Blue Group by Val Ogi:
(Pace 12:30 – 13:30 minutes per mile)
There were 13 runners starting out this morning with Andy in the lead. He had to leave is at triangle park due to work. The rest of us went out to Wailupe Park to make our 12 miles. It was a tough hot run! Only Michelle joined me in the beer cave to cool down. We bought gatorade and headed back to the park. Time to figure out what your stomach can digest and give you added energy during the longer runs. Thank you to Alberto for the oranges, bananas, pineapple and gatorade. Thank you Jeff for the mango bread and lion’s coffee. Ukulele festival is on this Sunday maybe we’ll run to the finish line and catch a few tunes.
Sweet 16s by Annette Hayes:
Another hot and sunny summer day to be walking with the marathon clinic. A group of 17 gathered together to enjoy our 11.5 mile walk to Wailupe Park. The trade winds kept pushing us along as we started out. Too bad there is not a way to preserve that breeze for the walk back home. Still, we keep up the pace, and smiles as we meet and greet other groups along the way. Single file signals take on different meanings as high fives when we see familiar faces each Sunday. Now that we have been together for a few months, we have coalesced from a group of strangers into a group of friends. That makes the time out in the hot sun more enjoyable.
Keep up with the homework during the week, doing one hour walks 3 times a week, or 1 1/2 hours twice a week, in addition to the long run on Sundays. Stay hydrated. Stay safe.
Green 15s by Lou Crompton:
Personal experience… I advised the Green Team of a personal experience buying shoes on 4 July. Runners Route, on Kapiolani, had a great 4th of July sale – $160 Asics Kayano for only $79. They had my size in 4E – super. I bought the pair. Very friendly salespeople and manager. I wore the new shoes on 5 July and suffered a painful sole after about 5 miles. No problem previously with other Asics or NB shoes of same size. Took the shoes back asking for a swap or perhaps a trade-in on different shoes. I was told the policy of Runners Route is no returns of any shoes sold at a discounted rate – no return if shoes were not purchased at full retail price. Their shoes sold at discount are “as is”. I switched a different Asics 4E insert in the shoes for a July 7 run… same pain at same distance. There is a problem with the shoe, not the insert, and due to company policy I now own virtually useless shoes. I recalled a woman from Green Team a couple years ago returned 2 pair of “tight” shoes to Running Room on Kapahulu – third pair worked fine and she used them in the marathon. A current Green 15 member noted that she had a fit problem with Running Room Kapahulu shoes & exchanged them without difficulty. The difference of return policy between Runners Route and Running Room is like night and day. How can you tell if shoes will “hurt” an hour into a run unless you wear them? Buyer beware!
We had 18 green ones [including new face “Ruth” go out for 10.6 miles today… we had 2 choices for a route to get to Aloha Gas… settled that with a very democratic coin toss. Lucky for some – the “easier” route was face up. Came back in 2H 42M for a 15.2 pace. Great job by all the green ones – stayed close and in single file. Gracias Alberto for the refreshment table… we don’t need the storage room door opened when our host brings tables, drinks and food from home. Remember next 2 Sundays there are Uke Fest and Triathlon so parking may be more difficult than usual. Next week we add 1/2 mile. And no problem with my old Asics Nimbus during today’s 10 miler. Aloha.
Da Comment Corner:
Pass the Advil
My first “12-miler”…
See you at the water stops!