Blair’s Weekly Update 08-27-2017

Doc’s Talk:

Dr. Scaff mentioned the need for our children to get into running – according to studies he follows, children who run, turn out taller and smarter.

Table Duty:

We got delicious snacks from Libby and Gail after our long hot run.

Group Reports:

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

The Advanced Group welcomes everyone. Today folks ran 11, and some went a little longer. Next week in the 20K race, and several folks are participating in that race. The rest of the group meets at 6 a.m. at the Kahala gas station.

Red Group by Stephen Cole:
(Pace 9:00 – 10:00 minutes per mile)

The Red group went out on Sunday with Steve, Sven, Jesse, Chris and Kevin for a nice 12-mile run starting at 5:00 a.m. from the HMC meeting spot. We ran at about a 9:10 pace out to the First beach park and back to Kapiolani park for a total running time of about 1:50:00. It was a great day for running, especially with a nice early start.

Most of the Red group will be running in the next marathon Readiness Series race out at Barbers Point next Sunday, but we will continue with our training the following Sunday with our first 14-mile run starting at 5:30 a.m. from the first beach park. We’ll be doing an offset split, with 8 miles before the talk, and then 6 miles back out from Kapiolani.

Happy running!

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

Phil, Henry, Unyong, Lorna, Samantha, Cassie, Brittney, and Hao of Pink dashed to Magic Island and back to Dr.’s talk this morning (7miles). Joined by another 10 runners, Pink continued to the gas station and back (8 miles). We ran a total of 15 miles today.

Next week, there will be no clinic. Best luck to the runners who are running the Barber’s Point 20K race next Sunday!

The week after next Sunday, Pink will meet at the Clinic 6 a.m. to run 15-16 miles.

Weekly Homework:

  • 2 to 3 runs, 6-8 miles each (Your weekly total mileage should be between 30 to 40 miles).
  • rest between long runs.
  • hydrate well, stretch well, and stay healthy.

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver-sliver Group ran 14 miles on this sunny Sunday with some winds to help ease the heat of the day. The runners in the group included Melissa, Cody, Lee, and Kin. The group bumped into Terry, JT, and Jan along the way and split to take alternate routes to train that day, with Lee and Cody heading to Kapiolani Park for Doc’s Talk.

The marathon is nearing and other running groups will be seen out on the roads training. We’ll also be putting in greater distances along Kalanianaole Highway as our running progresses. Please keep in mind that the increased number of runners on the highway places a greater responsibility on us to make sure we share the road and keep it safe for our fitness partners, runners and bikers alike. Run single file at all times while on the highway to ensure enough passing room for everyone. We don’t want to force anyone too close to dangerous traffic and cause any serious accidents.

Homework: 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.

Tip: Newspapers are wonderful to have around. If your shoes ever get soaked during a run, you can stuff them with newspaper afterwards to draw the water out and improve drying time dramatically. When you pull out that soaked wad of paper, make use of it. They make cheap earplugs when you work with loud tools. You can use it as an alternative to chewing tobacco. If there’s a spot on you ceiling that you feel is too drab and boring, smack that paper up there to add some plop to your living space. Okay, just the part about drying your shoes is good advice. Please disregard the rest. Just some dry, or not so dry, humor.

The runners’ high moment: Training on a homework day and coming across another marathon training group. They remind you that you’re not the only one crazy for running.

Upcoming:

  • 9/3/17: 14-mile run for the group. Second run of the Marathon Readiness Series, the Runners HI 20K, out at Barber’s Point.
  • 9/10/17: 15 to 16-mile run. Early group meeting at Waiholo at 6 a.m.

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

08.27.2017 Last Sun in August!

Welcome new member from Japan, Masako, who will go to the school here. She experienced Tokyo Marathon and be excited her first Honolulu Marathon this time!

Started 6:45 a.m. again to run figure eight first, Maile, Heidi, William, Masako, before Dr. Scaff‘s speech.

Then headed out to 10-mile marker with other members, Grace, Bethany, Barbara, Rick.

Some went straight on Kalanianaole Highway from 10-mile marker and rest of us tried Kill Hill today.

It was another tough challenge but our pace gets more stable like 11:15 on the hill, yay.

Today’s total distance was 15.61 miles and it looks like easy for next week that we will start doing 16 miles.

Next Sunday is not official clinic, so we’ll meet up at 6:30 a.m. in Kapiolani Park. Go Heidi for the race!!

Don’t forget to sign up the 30K race in October. Check 808 Series on website!

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

We did it! Congratulations White Group runners. Chalk up the 14-mile month as completed for the White group. Wait,.. I am not so sure if that is good or bad, as we now have to move on and tackle 16-miles… Oh well, c’est la vie!

This week, we had a great showing that included, Richard, Andrew, Mitchell, John, Gil, Keith, Scott, Ariel, Jaime, Danell, Elaine, Mika, Yuna, George and BLAIR! We welcomed back Mitchell who returned after being out a couple of weeks healing his shin and foot injury. (The asphalt roads are ruthless, unforgiving, and does not discriminate). We also welcomed Gil who normally runs with another HMC group, and Keith from the Blue group.

After leaving Triangle Park, we added a little variety to our routine by making a slight deviation through the residential area. It was a welcome change to break the monotony of the “routine”. We added Kahala Avenue to the last leg of the run and broke it up into run-walk-run segments that made it more manageable and tolerable. Everyone finished within seconds apart from each other. Blair was this week’s surprise “dark horse” as he has not been training regularly with the group due to injuries but was able to finish the run with ease and finishing before a few of the regular runners, as well!! Good job Blair! Could you please share with the group a little of whatever you are eating or drinking? Seems to be the elusive magic elixir!

At the gas station, runners were sad to see that ice from the soda dispensing machine was no longer available for free. Understandably so, they are a business operation and must consider their paying customers. Thank you for the ice that you have provided up to this point. Runners are greatly appreciative. It has helped many a runners cool down and rejuvenate. We still very very humbly appreciate the outside water fountain and use of restrooms!

This coming week, since there is no HMC clinic, we decided to meet at Kapiolani Park-same place but at 7:00 a.m. Route and total miles (12-14) to be determined by whomever decides to lead. Since it is unofficial, if you have a route in mind, please feel free to step up and we’ll follow your lead. It is a good experience and you will be supported by the rest! Stay tuned…

Good Luck Ariel! Ariel will be running the Ewa Beach marathon readiness run. See you in two-weeks!

White Group Sightings: While driving in to Paki, I believe I saw Elena running solo. Good job girl! Such a great display of self-motivation! Please feel free to join us on Sunday if you are available!

See you all on Sunday! [7:00 a.m. Kapiolani Park (Paki Pavilion)]

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

This week our Blue Group was very small only 7 of us as people are moving up to faster groups or possibly on vacation. Only 3 of us finished our 14-miler via Kahala Avenue.

We managed to keep good pace in spite of the extreme heat.

Next Sunday we will meet at regular clinic start at 6:30 a.m. to do our first 16-miler.

Beginners:

Buff Walkers by George Ushijima:

We had another wonderful trek to Wailupe Beach Park. We’re at the end of August so we will extend our Sunday walks by going to Kawaikui Beach Park and Nelson’s oasis. Now that’s something to look forward to. We made good time as we moved, about 19 minutes a mile. That would mean finishing the Marathon after 1 p.m. A lot of sunshine.

This coming Sunday, there will be no formal clinic as it is the Labor Day weekend. But George will be there at Kapiolani Park. Meeting anyone willing to keep up the long road work on Sunday. George will be there at 7:30 a.m. We’ll go 7 miles to Kawaikui Beach Park and come back to the park. Hope to see you all there.

Keep on Walking!

Sweet 16s by Annette Hayes:

Dr. Scaff talked about the effects of exercise and Marathons on children. Shucks! I should have started earlier. I could have been taller and smarter!!

Summer is in full force. Thank goodness for the trade winds. Sixteen of us endured the heat as we traveled to Nelson’s Oasis and back. Our group consisted of Cliff, Pam, Harry, Ron, Fran, Linda, Macy, Annie, Grace, Harry 2, Betsy, Harriet, Jun, Erlaine, Kathy, and Annette. Thank you Nelson for sharing the snacks and drinks. Thank you to Libby and Gail for the delicious sandwiches and furikaki pretzel sticks.

There will be no formal clinic next weekend. Our group will be meeting at Magic Island at 6:30 a.m. by the first bathroom near the entrance to the parking lot. We will walk the beginning of the Marathon route, and will take a short break for breakfast at Foodland Farms.

Green 15s by Lou Crompton:

Excellent info passed by Dr. Scaff … our 10 year old team member prodigy listened intently and now awaits her growth spurt and higher test scores. As soon as we broke into our sub groups, Lou spotted a “magic straw” on the ground… it looked normal to untrained eyes, but when he blew into 1 end, a coin magically dropped into the open hands of 10 year old Emma… we’re all witnesses. We welcomed back Scott who had enough of the mainland. We took a head count and had 18 ready for a 1/2 marathon – for 8 of our folks this was their first half ever – a milestone day. Hard to believe only 5 months ago we were huffing and puffing trying to do our first run which was less than 4 miles. Green Team took off and came back with Da Garmin registering 13.1 miles in 3H 17M for a 15.0 pace… let’s see, if we double the numbers do we get 26.2 miles in 6H 34M (again). Thank goodness it was a “perfect” day… the temp, humidity, breeze and lights all in our favor…even a visit to the oasis was a quick in / out. Super job by all the green ones… jeez, pacer was afraid to slow down for fear of getting lots of foot prints all over his back. Mahalo to Nelson at the oasis, and Libby / Gail at the refreshment table (and we recognized those homemade goodies from Ann & Jeff). Last, but not least, kudos to Val for showing us that she can finish marathons in HNL or in Iceland in 5 hrs – great. Sunday Sept 3 is Labor Day Sunday and Okinawa Festival and an informal run by little green ones… same time & place, let’s try to leave 0730. Aloha.

Da Comment Corner:

Choices:
After a long layoff from running or returning from injury, what is the most appropriate “strategy” to use to return to “former running glory”? Is it to push oneself beyond “comfort running” (perhaps acquiring greater gains faster but maybe risking injury or re-injury) or just letting nature take it’s course and proceed according to one’s “comfort level” so as not to over-tax our body?

 

See you at the water stops!

Blair