Blair’s Weekly Update 10-08-2017

Bus Run (no Doc Talk today):

Roughly 80 runners boarded a school bus and White Group leader Richard Seeley‘s SUV to get to the parking lot at the Makapuu lookout – a 16 mile trek back to our meeting place at Kapiolani Park was on the agenda today. Many thanks to Richard, who volunteered to transport the overfill from the bus and also the many generous members who donated more than the $3 fare. Much mahalo! Also, thanks for everyone for being so prompt and organized!

No clinic this Sunday:
The Susan Konan Run occupies the park on Sunday, so please check with your group leaders as to where you will be meeting.

Group Reports:

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

The advanced group welcomes everyone. Today some group members did a 12 miles hill/trail workout. We’re getting close to the marathon, so avoid injury. Hydration is a factor in hot weather. It’s a good idea to start hydrating for your next run at a time equal to the planned duration. So, start hydrating for a 2 hour run 2 hours before. Four ounces of fluids/mile is a good target, and don’t fall behind. Recovery fluids should start shortly after the run.

Next week: Meet at the Kahala Aloha gas station at 6 a.m.

Reminder: 30K at Kapiolani Park on October 22.

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

0.08.2017 Our last Bus Run 16.07 miles

Congratulations all of us to finish our last bus run even though it was another tough day!

Started at Maapuu lookout. Maile, Liz, Bethanny, Miharu, Masako, Heidi, Hannah, and William were heading out to Kapiolani park. It was another tough weather but little breezy so thatwe didn’t need to suffer super dehydrated.

Appreciated to Nelson and Martha to set up Oasis today again. We cannot live without you!

Yes, we need to be trained under the sun about 3 hours when we think about Marathon Today, we made it under 3 hours (2:58) but this is not including water break, so we need to train more long distance until the day comes.

Anyway, I’m so proud of you to go through whole route. Big mahalo not only to Nelson but also Miharu who brought cold water melon for da group after we all dead end of the run.

Next Sunday is unofficial clinic. As we discussed, we’ll meet early and try to run 18 mi. Plan to go downtown route which is the first part of Marathon then coming back to Kapiolani park to go up Diamond Head Road as same route of Marathon!

Rest well and go back to your homework run twice until Sunday. The following is the meeting information! See you there.

Time: 10/15 6 a.m.
Place: Ala Moana Park Tennis Court.

Beginners:

Buff Walkers by George Ushijima:

The last bus run of the year. Guess what? It didn’t rain. It could have been a bit breezier, but we had fun. Only 5 of us; Rob, Veronica, John, Ron and George. If you don’t count the stops, we did about eighteen and a half minutes per mile. We’d finish the marathon a little after 1 pm. We saw Shar wave to us from her home because she was a bit under the weather. We all finished and are ready for more.
Next week is the Susan G. Komen event at Kapiolani Park. No regular Honolulu Marathon Clinic meeting. George will meet anyone interested in doing 16 miles. We will start at 7 a.m.. It was said that we would start at 7:30 a.m., but earlier would be better when we finish. We will all meet at the Jack Lord bust in front of Macy’s Kahala Mall. By the trolley stop and Starbucks. Our route will take us through the Kahala neighborhood, over Diamond Head road, by Kapiolani Park, up Monsarrat to 18th Avenue, Kilauea Avenue, the gas station, on Kalanianaole Highway to Trinity church and back to Jack Lord’s bust. It comes to about 16 miles.
If you have any questions, you can call or text George at 808 203-8969
See you!
Keep on Walking!

Green 15s by Lou Crompton:

Several times in years past we had folks sitting 3 abreast / sitting on laps / standing… ya see what happens when they send a new driver, but we got there eventually. Thanks to Star for toting her camera so all us little green ones were able to share a group photo of the 12 teammates who ventured out. Bad luck for Anthony, came in from Ewa by 7:15 a.m., but the calf gnome grabbed him in the park and hobbled him… no BR#3 for him… get well soon guy. Our trip back was uneventful except when we reached BP2; incredibly here was Nelson doling out very welcome refreshments! Thank you so much. The Garmin recorded 14.35 mi and we had paces between 15.25 to 15.3 on different devices so we did a good job eating up the miles at our pace. Congrats to all for finishing in a very close bunch…and who sprinted ahead for the last few yards? Yes, that was 10year-old Emma… she wants to be tall and smart as was forecast in an earlier Doc’s talk. Green Team will meet Saturday October 14, 7:30 a.m. at Kapiolani Park, to avoid the Komen race on Sunday. On October 22, we’ll search harder for parking due to the 30K race, but we meet at the regular HMC place / time. Aloha.

Da Comment Corner:

Smart Training

At this point in time, please be careful about overtraining and going out too long or too fast. Personal bests are great to achieve and usually result from smart training (adequate rest combined with planned efficient rigor).

See you at the water stops!

Blair