Blair’s Weekly Update 08-06-2017

Doc’s Talk:

Dr. Scaff spoke about diabetes and shin splints today

Table Duty:

Much thanks to Lynnae of the Silver Group along with Table Master Stephen for having the special chili prepared for us. The rest of the table offerings were just as great! Mahalo!

Group Reports:

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

The advanced group welcomes everyone. Today several of us ran the 15k as part of the marathon readiness series. The race is a good reminder to plan our race and race our plan. By this point we should begin to frame goals for our marathon. Finishing a marathon is a great thing, and time is just one measure – of many. Have a Plan A if things go well, and a Plan B if not.

As Doc Scaff emphasizes, it’s important not to try anything new on race day. Consider what works well on training runs and races from running shoes to nutrition and everything else. Our homework runs, nutrition, and practice races build on the foundation we’ve developed all year. Keep following the 10% rule, building on the foundation wisely to avoid injury. Next week we meet at the Kahala Aloha 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 split up today to get in their miles. The Clinic group started at Waiholo, and the Silver racers started at Kapiolani Park at 6 a.m. for the Norman Tamanaha 15K race, the first in the Marathon Readiness Series. While the day was supposed to be cloudy and breezy, it was more humid than the weather report stated, yet thankfully, still manageable for an August run.

Homework: The longer Sunday distances require discipline during the weekdays. We are counting miles now. Target 28-30 miles per week. This can be done in 2-3 homework runs of 6-10 miles. Don’t forget the rest day in between, as rest days are training days too. We will be at the 30-mile mark for a while, so there’s no rush if you’re not there yet. A minimum of 24 miles/week is good. Also remember the 10% rule; mileage should be increased by no more than 10% per week. So if you haven’t been doing your homework, start now and do a gradual increase to avoid injury.

Tips: We’re in the dog days of summer, so be sure to hydrate well. Hydrate the day before, as soon as you wake on Sunday (sport drink optional), and pack supplements for the journey. We’ve hit the teens in mileage, which means that water alone is insufficient. Train smart. These small adjustments can make a big difference. Plan ahead – do not wait until you feel thirsty.

The runners’ high moment: Receiving homemade chili and rice after a grueling run. Thanks Stephen!

Shout out corner: Congratulations to the many HMCers who participated in the Norman Tamanaha 15K, the first race of the Marathon Readiness Series. For the regular clinic attendees, this first race was easy given all of the miles you’ve already banked, and for others it served as confirmation that adjustments for injury were spot on. Happy finishers included: Hong, John T., Tavy, Doc Joe, Jun L., Miyuki, Terry, Jan, Evelyn, Ron, Henry, Darren, Sam, Brittany, Melissa, Tom V., Carl, and Lynnae. Good job everyone!

Upcoming:

  • 8/13/17: Second Bus Run. This run takes the group to Sandy Beach, through Kalama Valley, and back out to Kalanianaole Hwy. If you’re taking the bus, be at the park by 7:15 a.m. with $3 bus fare. Early Silvers: meet at the Hawaii Kai Dog Park (333 Keahole St., by Costco) at 6:30 a.m. for a 6:45 a.m. start. Please carry your own water, as water fountains will not be every mile. We will target 14 miles, but for the recently injured, there is a 10-mile optional route.
  • 8/20/17: 6 a.m. early start at Waiholo, 14-mile run. New route. Be prepared – pack a gel/gummies/salt tablets.

Community: The 11th Annual JBPHH (Joint Base Pearl Harbor-Hickam) Half Marathon is on 8/19/2017 at Hickam field. Runners, walkers, and strollers are invited. This is a good opportunity to test out your training. Please note, runners must have independent base access. For questions, please contact Lee or Cody. FMI, please visit: www.greatlifehawaii.com. Online registration until 5 hours before the start.

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

Dis; 14.06 miles Time; 02:36:18 Ave Pace; 11:08/mile Cal; 1,230 burned

Started 9 members to try first 14 miles today! Me and Grace, Bethany, Miharu, Hannah, Christie, Barbara, William, Rick were heading to the 2nd park. Planed to go up kill hill but changed route, straight to 2nd park to see our Oasis Group, Nelson & Marsha.

It was breeze and felt better than no wind but the sun was strong when the clouds went. Tried to drink more water to avoid dehydration. This is good training what kinda weather we have, how much we need to drink water!

Sorry gangs, I forgot my watch and couldn’t keep steady pace with my phone app today. Thanks Christie to let me have your Garmin to make good pace later.

Then we will miss Christie who’s left Island to go back to her home land this afternoon. But we’ll always be connected, also Leslie who’s already moved to the next place. That’ us, Honolulu Marathon Clinic, yay!

After came back to the park, ladies went to make one more Hawaiian memory with Christie to get Shave Ice Good luck for your first marathon! We look forward to hearing your result in October. Wear our clinic long T while marathon so that you feel run with us.

Next week is 2nd Bus Run. Please come to the park @ 7:15 a.m. and bring $3 with you. We’ll get off the bus at Sandy Beach and run into Hawaii Kai Residence. Will be 12 miles running I guess. Do homework run & c u next Sunday!

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

For a second week in a row, we were pleasantly surprised with the return of three (3) different WG veteran runners. Chantel, Wil, and Malia joined us for our first long 14-mile trek of the season. Leaders Sam and Richard also joined the group for varying distances while Blair persevered through the entire 14 miles. Blair continues to impress me with how he can skip weeks at a time and then return without skipping a beat and keeping up with the group.

This week, we were led out of Kapiolani Park by Russ H., who prefaced today’s run by stating that it is our first 14-miler for the season and he would be tempering the pace to 12:00 – 12:30 minute miles. The group was appreciative and quite comfortable at that pace as everyone stuck together as a group. At Triangle Park, Russ H. also mentioned the amount of time it will now take the group to complete 14 miles and went on to share the unfortunate news that he will be starting his run at an earlier time and will no longer be available to lead the the White Group. Russ‘ last lead will be this week’s bus run. He did leave an open invitation to those White Group runners who wish to start at an earlier time. For details, please see Russ H. if you are interested in joining him.

In my usual running conversation, I was also bummed to hear that Andrew will soon be leaving the running group to focus on his remaining CPA test module as well as prepare for his trip to California. You are destined for even greater success. The group will truly miss your steady pace and consistent, regular presence. Best wishes and much success to you on your future endeavors.

At the half-way point, we welcomed and were greatly appreciative of Nelson‘s full-serve Oasis. Everything from soup to nuts is offered at this full-serve satellite station. From all the members of the White Group, thank you so much for your generosity and sacrificing your time to provide us with the boost that we need to return to Kapiolani Park.

Joining the group this week were regulars Elena, Jaime, Danell, Scott, Francis, Malia, Chantel, and Wil.

Reminder: This coming Sunday is the Bus Run. Please meet at Paki Pavilion by 7:15 – 7:20 a.m. as buses leave promptly at 7:30 a.m.

See you all on Sunday!

Beginners:

Buff Walkers by George Ushijima:

Another wonderful summer day for us to behold. We made our way to Wailupe Beach Park as our 6 mile turnaround and made it back to the Park.
This is August. Our long run is 12 miles. We should be doing around 18 miles for our homework. Breaking up into 3-6 mile walks would be optimal. Or you could do 2-9 milers. There’s a 5, then a 6 and then a 7? Happy homework!

Bus Run coming up this Sunday the 13th. We’ll be in the 2nd bus. 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 via the Hawaii Kai loop. It’s just 2.5 miles longer than our last bus run, but it will get more familiar with the route.
Keep on Walking!

Sweet 16s by Annette Hayes:

Twelve dedicated friends gathered together today to endure the summer heat. Cliff, the crossword puzzle master kept our brains active as we searched “outside the box” for the answers. Our group also included Harry, Ron, Fran, Linda, Chien Wen, Annie, Grace, Jun, Betsy, Janet and Annette. Luckily for us, the tradewids offset the heat of the sun, and, in combination with the clear skies, it was a perfect day for walking. We traveled 12.8 miles, with our turn around point at Kawaikui Park (aka “Nelson’s Oasis”). Thank you, Nelson for the refreshing cold water and Gatorade, as well as the pretzels and chips. That was just what we needed for the return trip back to the park, where more treats awaited us. Thank you to Stephen and Lynnae for the chili and rice and the yummy snacks.

Next week is the bus run. Have your $3 (or other donation) ready when you board the bus at 7:15 a.m. The bus will take us out to Sandy Beach. We will walk back through Hawaii Kai, then along the marathon route, back to the park. Remember to bring your water.

Green 15s by Lou Crompton:

Despite vacations and personal probs, we still had 17 available at the opening bell today. Unfortunately I can’t say all finished our trek. A group of 3 turned back after about an hour due to high heat… OK… but remember, unless you are planning a marathon finish of less than 4 hours – you will be on the road at and after 9 a.m. We all need to learn to “survive” in the local heat. We’ll be on the road in this heat every Sunday thru and including marathon day. Why do many visitors complain of heat and humidity (and “mountains”) during our Honolulu Marathon? Heat, humidity and hills will be there, train for it, don’t quit. Green Team did 12.5 miles and, despite red lights and heat, finished in 3H 12M for a pace of 15.3. We move and finish in the 15 pace range. We visited Nelson along the route and I heard someone use the word “savior”… geez, some felt the heat more than others. Mahalo to Stephen for not only the “usual” refreshments, but hot food… and thanks to Lynnae who assisted at table duty after her quick finish of the 15K race earlier in the morning. Congrats to all our 15K finishers. Next Sunday is Bus Run 2… be at our usual start site by 7:15 a.m. with some $; green ones will do the HK Dr loop and return to the park via marathon finish route. And, yes, there might be heat and humidity… Aloha,

Da Comment Corner:

A Relaxing Cup of Coffee at Bogart’s or a 14 mile run?

My recovery from knee surgeries prompted me to have this dilemma this past Sunday – a nice relaxing conversation/coffee with Sam and friends (after a nice easy 4-mile run), or join my fellow White Group members on their first 14 miler of the season? The answer should have been obvious, but my masochistic ego prevailed as I joined my very supportive White Group cohorts on the 14-mile journey. Frequent walking “spurts”, “pace management” (going slow), and the positive support of the White Group, helped me to endure and finish the trek. After much rest, cold compress on my knees, and a “pinch” of Advil, I am alive and well this Monday morning. Am I ready for the 13-mile Bus run next week?

(Sorry Sam I was not able to join you, but soon.)

Second Bus Run this coming Sunday:

It’s a great training run; and, you get to run on the actual finishing route of marathon course. Cost is $3. We run into the heart of Hawaii Kai from the road adjacent to the golf course then run back on the Marathon Course.

See you at the water stops!

Blair