Blair’s Weekly Update 07-23-2017

Doc’s Talk:

HDL, LDL, Triglycerides, as well as some not so well known terms were mentioned in Doc’s talk about cholesterol.

Table Duty:

Pink staffers Kozo and Rosie and her sister were on hand to provide lots of fresh fruits for the table this week.  Much mahalo!

Group Reports:

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

The advanced group welcomes everyone. Today we ran 13 and enjoyed the Tinman event. Next week, we meet at 6 am by the Kahala gas station. I am out next week, and the Marathon readiness series starts with a 15K on August 6th. As we enter August, it’s important to work on our homework runs. Remember the 10% rule – gradual increases avoid injury. Have fun!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

The Pink group (avg. 10:00/mile)

The Pinks set off at 6 for a 7 mile run down to Magic Island and back before Dr. Scaff’s talk, and then finished up with an 8 mile gas station run.

Leader Kozo (with the help of his wife) and Rosie’s sister-in-law put on a fine spread for the refreshment table. Rosie had to run the Tinman 10K for her Red Hot Ladies team, so didn’t join in the clinic runs today.

Next week, meet at 6 to do the same combination. Some Pinks will be doing the Marathon Readiness Series of progressively longer races. Good luck to all those competitors.

In August, we’ll start running 16 miles for our long slow Sundays. Time to bring along some electrolyte replacement for your water and maybe some food or gels to keep the energy up. Remember to hydrate, especially in this super muggy weather, and keep up the homework runs.

Please sign up for the Bus Run if you’d like to do it on August 13th. Accurate numbers help with ordering the right buses to take us out to Makapu`u.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

Back to the road today since last Sunday when I (Maile) fell down. It was sunny day and humid even though there was breeze.

Starting with Ron, Grace, Liz, Bethany, Christie, Kara, Will. Early bird Bethany left on half way then Liz and Grace were slowing down and Ron went home on the way back. Other 4 tried to finish on our pace. Finally, we made in 2:31:49, total distance was 12.74 miles on 11:55/hour. Congratulations for all of us who made it including kill hill training!

It’s getting ever hotter in the Summer, so keep drinking water and rest well to cool down when we stop by the water station.

Also, doing homework run two times in a week!

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

What a difference a week makes. After almost perfect running conditions last week, fifteen White Group runners persevered this past Sunday through hot and humid conditions to finish their grueling 12-mile run. This run welcomed back Jessica and Sirena, and again blessed us with Guru Sam’s cheerful and jovial presence. It was also an exciting, energetic, and inspiring Sunday as we witnessed many participants in the Tinman Triathlon run their course.

At triangle park, White Group leader Russ H. spoke briefly about his strategy for successfully running the Honolulu Marathon and the importance of pace and maintaining a consistent and constant pace throughout the marathon.

The group of inspired runners included Jaime, Ariel, Elaine, Elena, Mika, Yuna, George, Scott, John, and Andrew. We were also very happy to (temporarily) welcome back Liz to the White Group as she monitors some sensitivity in her joints that she does not want to further exacerbate. You are always welcome to join us and rest assured that we have many nurses on our runs to address your needs! Speaking of nurses, I also had the brief pleasure of jogging with Jo, who I ran with 10 years ago as part of Sensei Norm’s groupies. We had a very nice and nostalgic talk about how time flies, how the complexion of the HMC has changed over the past 10 years, and how the only constant is change. Jo still travels at a very quick pace and can accelerate at will. I had a hard time keeping up with her…. She is a group of one that starts and stops as the leader (she) decides…. Nice talking with you and best wishes to you and your group, Jo!

This coming Sunday, we will test our stamina and endurance as we look ahead to our Sunday run that includes Kahala Avenue.

On August 13th, please remember to sign up for the 13-mile bus run from Sandy Beach. The HMC needs an accurate head count in order to request the correct number of buses. Your commitment will minimize underutilization/$$ loss or overcrowding (less sign up but more show up). Please try your best to commit one way or another.

We’ll see you all next week Sunday!

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

There were 12 of us running this morning. It was brutally hot today. We were in awe of the triathletes finishing the bike portion and the end of rheir 10K run. We made it out to Wailupe Park. We ran back along Kalanianaole rather than going into the residential area thinking it would be more breezy and shady. We also saw the fountains draped in lei that were donated in memory of Cliff Rigsbee who the Triathlon has been re-named. From triangle we decided to run back along Montserrat. Downhill back to the park was a nice change. We still managed to hit 12 miles on my app so good job everyone. Next week we should try to do Kahala Avenue for our last 12-miler for July. Thank you to Kozo and Rosie for rhe wonderful variety of fresh fruits and so many other snacks. Also to Jeff for the coffee and mango bread.

Beginners:

Sweet 16s by Annette Hayes:

We are now half way through our training for the 2017 Honolulu Marathon. It was exceptionally hot and muggy today as our group of 13 set out on the road. The intermittent trade winds were not sufficient enough to counter the swelter of the heat from the sun. Uncle Cliff’s Maxim Number One could not be stressed enough: drink before you are thirsty. The water fountain draped in lei at Triangle Park was a touching tribute to the fallen firefighter who was a triathaloner. Congratulations to all who finished the Tin Man Triathalon, including our friend, Chien Wen.

Our path today went up 18th avenue, meandering around the Kahala Elementary Park, and past the gas station. We continued toward Wailupe Park and back, making a round trip of 12 miles. Thank you, Kozo for waiting for us, with the delicious melons and tasty carbs. So refreshing on a hot day!

The next bus run will be on Aug. 13. The signup sheet will be available next week. Continue your homework. See you next week.

Green 15s by Lou Crompton:

Always enjoy hearing total/HDL should be <5… mine is 2.6 and jogging near 40 miles weekly hopefully are good signs that I may reach August. Despite parking being a tad troublesome due to the tinman triathlon (congrats to HMC participants) we had 18 green ones go out for our first visit to Beach Park 2… and surprise, surprise there was this oasis with fluids, and were they dates or figs in the container? Mahalo to Sheik Nelson. (Was he sipping a cold “fermented” fluid?) When we completed our trip to this new area, we had ventured over 11.5 miles in a time of 2h 57m for a pace of 15.3 m/m. And, yes, we surely realize the importance of staying hydrated for our Sunday outings – temps aren’t getting any cooler and we have the “dog days of summer” coming in August. Mahalo to the refreshment table duty guy(s) for the assortment of fruits and sweets… a real treat to be hot & sweaty and bite into a cold piece of watermelon! Next Sunday – Green Team breaks the 12-mile threshold! Homework is a must… Aloha.

Da Comment Corner:

Mental Toughness – lack of:

After months of inactivity and general laziness (due to injury, other ailments, etc.), it is very difficult to get back into “productive running” (running with ease for over 4 to 5 miles). For me, it doesn’t seem to be the physical aspect of it but more the mental conditioning that is deterring my progress. Getting back into the “usual running routine” seems to require a lot more mental preparation and mental fitness than I seem to remember (of course, my memory, even with the Ginkgo, is not as sharp – so might have suffered as much when I first started running with the Clinic). Either way, it’s tough – taking it one lamppost to the next.

See you at the water stops!

Blair