Blair’s Weekly Update 10-22-2017

Table Duty:

Thank you so much Byron for the delicious array of goodies at our table. This is Byron’s 2nd go around at the table and your efforts are greatly appreciated!! Mahalo plenty!

Group Reports:

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

The advanced group welcomes everyone! Today several folks ran the 30K and others ran separate workouts. Next week we meet at the Kahala gas station at 6 a.m. Remember: Don’t get hurt :O)

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

The red group didn’t have a normal run this past Sunday, but rather went to do the HMSA 30K run as part of the Marathon Readiness Series. Steve, Jesse, Sven and Jun all participated, and we saw many other HMC members there as well.

Next week, we’ll be doing an 18-mile run from the second beach park starting at 5:30 a.m. Hope to see you there.

Happy running!

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

The Silver Group was down to two runners this morning. Trieu and Lee went out to represent on the group’s behalf as many of it’s members, including Lynnae, Koko, Melissa, JT, and Carl were participating in the fourth race of the Marathon Readiness Series, the HMSA 30K.

The warm conditions today made for some tough running, but whatever doesn’t kill us only makes us run longer, I mean “stronger.” Today is a good example of conditions to be ready for on marathon day by being well hydrated leading up the race, eating the right foods before, timing your supplements well if you use them, and just working your mental toughness.

Homework: Target 30-40 miles per week. This can be done in 2-3 homework runs of 5-8 miles. Don’t forget the rest day in between, as rest days are training days too. Take your time building to the higher weekly miles.

Tip: We are privileged to be strong and healthy enough to be out there running these miles with so many awesome runners and walkers. Keep that in mind and it will give you the positive attitude you’ll need to make the race easier.

The runners’ high moment: Finding that all your supplements and even a little bit of cash have been laid out along the course for you to discover as you run.

Upcoming:

  • 10/29/17: 16-mile run. Meet at Waiholo at 6 a.m.

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

Most of our group member participated 30k race. Maile, Grace, Miharu, Heidi, William got together at starting line.

The first some miles were in humid weather then we appreciated little breeze later. Tried to keep steady pace but we had little bit over pace. But we would know it later, so it’s kinda late…

Well, there are lots of learnings from this race so that we could correct or manage some issues before the marathon.

Congratulations to all of you, so proud!! Especially Grace who got 3rd place in age group.

Mahalo to Masako to cheer us up at Triangle Park who ran by herself on that day.

Next Sunday is regular clinic. I still plan to start 6:45 a.m. but shall we start more earlier? Let me know if you think so. Send message on FB messenger please. K, c u on Sunday!

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

Today we had 10 members start for a 16-mile run. We ran up Monsarrat Avenue to avoid the race crowd.

We ran out to Maunalua Bay.

Thank you Nelson, for all the goodies, it was a hot day with no cloud cover.

We’re ran back to the clinic for 16.8 miles, my calculations were wrong we did almost 17 miles.

Lou and I ran a little further to Kapahulu towards the Zoo to make our 18 miles.

I told the group that should be the longest run they do this season. The next 2 weeks you can fluctuate between 14 and 16 miles then in Nov for sure start tapering. I will be off island the next 3 Sundays and asked both Russell’s of the white group to help them and they said they could join their group.

Mahalo All.

Beginners:

Sweet 16s by Annette Hayes:

Due to a 30K run, a small gathering of dedicated trainees met today. The Sweet Sixteens had a large turnout, however, with 15 members. Way to go, Sweet Sixteens! We endured the hot sunshine and relished the scant breezes as we meandered our way toward Nelson’s Oasis. We completed 16 miles as we returned to Byron’s cold and sweet watermelon! Thanks for waiting!

As we get closer to our Marathon start date, it is important to know what you will wear on that day. You should already have decided on the most comfortable attire, shoes, energy supplements, etc. Dr. Scaff talked about negative splits. It’s easy to get caught up in the excitement at the beginning. Remember your training. Start slower and end faster. The mistakes you make in the beginning will catch up to you in the end.

As the days get shorter, it is important to keep safe while squeezing in homework runs to your already busy day. Run with someone and wear light colored clothing. Make yourself visible with blinking or bright lights.

Green 15s by Lou Crompton:

Since there was no scheduled HMC last week, 12 little green enthusiasts met informally Saturday and went out for a 16.25 hike through da woods… we finished with a 15.2 m/m moving & overall pace. Susan turned back a tad early – said she had snacks for the gang … ah, these weren’t “snacks”, this was like a catered meal… greeted us with ice cold wash clothes to knock down the fever, and it just got better. Wow! Mahalo just doesn’t cover our surprise and appreciation. This Sunday we had several folks away with permission slips…(didn’t know where our model was… maybe a gig?) But the 12 of us went out and returned after the machine registered 17.04 miles… we were going to do about 16.85 or .90, but passing Aloha Gas on the return, the gang asked / plead / demanded / ordered that the route be bumped up to do 17 miles, not close to 17… and so we did. We moved right along and finished in 4H 19M for a pace of 15.19. Passing triangle park, “Okinawan” Sharlene decided to jog 2 mi to the finish… so UP Diamond Head she went… finished first of our crew about a minute ahead so credit her with 15.14 pace… our favorite little girl wasn’t here today, nor auntie, so yet another Oki had to sprint to the finish… is it something in the genes? does andagi do that to you? You ladies do a great job! We collectively really appreciated both Nelson at the oasis and Byron in the park for having the welcome mats out for us today and those ice cold beverages… Doc’s rule of thumb is your fatigue point is 1.5 times longest training run… so after 17 miles, we collapse at the 25 mile marker – DH Lighthouse? Looks like we need just a little longer distance to put us safely over the 26.2 mile marathon finish line… and our pace thru 17 miles suggests a marathon finish of 6-35… our target since March… Aloha.

Da Comment Corner:

Almost there!


Congrats to all of our members on your perseverance! Just about a month and a half to go – let’s keep healthy and injury free. It’s close to tapering time although some of us have been tapering for a while; self included). Great job!

See you at the water stops!

Blair