Blair’s Weekly Update 11-05-2017

Table Duty:

This week our thanks goes to Libby Lew and Gail Fujita.

Thanks for your good work.

Group Reports:

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

Pink ran our last longest run (18-19 miles) today. After some early starters ran 7.5 miles in the morning, pink continued to 1st beach park and back. It was a great breezy cloudy day for our last long run!

We are officially tapering!

  • 11/12: most of the Pink will be running the half marathon race. The rest of the Pink will run 16 miles.
  • 11/19: Sunday long run 14 miles
  • 11/23: Thanksgiving Day Turkey Trot 10 miles
  • 11/26: Sunday long run 12 miles (We will run the beginning part of marathon.)
  • 12/3: Sunday 10 miles
  • 12/10: Honolulu Marathon

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

The Silver Group completed another long run today with an 18-miler in cool, breezy conditions. Lynnae led Speedy Joe, John T., Daryn, Frances, Tuan, Paul, Rick, Melissa, Koko, and Carl. The majority of the runners started from Waiholo Street in Kahala and ran out to the first beach park then turned to head back to Kapiolani Park. Our group split early in the morning with some runners getting in more miles before the sun came up.

The weather was so nice today that the Silver Group put in an official request to have this same weather on December 10th, for the Marathon. So, “you’re welcome” in advance for the great weather we’ll be treated to on that day. However, train for anything so you can handle any conditions and you’ll just end up running faster in the cool and breezy air that we secured for all our Clinic friends.

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. Don’t run too many miles if you haven’t been doing so for the past few weeks. Now is the time to get your miles at a conservative rate so you don’t injure yourself.

Tip: These 18-mile runs are what get us close to feeling what we’ll feel towards the end of the race on marathon day. Think of the aches and pains as your training cues and work now to improve your performance, so on race day you’ll be prepared. Watch your running form, especially in the final miles when you’re tired. Keep your body upright and your stride, comfortably short.

The runners’ high moment: Checking your splits on the run tracker you use and realizing that your training is paying off.

Upcoming:

  • 11/12/17: 16-mile run. Meet at Waiholo at 6 a.m. Take a right turn at the 3rd traffic light on Kalanianaole Highway after you get off the freeway. The majority of the Silvers will be participating in the last run of the Marathon Readiness Series, the Running Room Val Nolasco Half Marathon.

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

OMG! We still need 30 meters to reach 30k today at the end…

At 6 a.m., Mile, Miharu, Masako and Heidi got together for early bird run to earn 4.88 miles first.

Then regular run was going with Bethany, Grace, William to head out to 14-mile marker.

Welcome Hee Young from Blue to challenge to run in the faster pace.

Everybody did good job with overcast! We all love cloudy breezy little shower weather.

Next Sunday, I have to go to the meeting in the afternoon, so will see how we reach12 miles and then decide if we still go or turn around.

It’s the time to tapering, we’ll be slowing down the distance to avoid injuries.

Will inform week-by-week how we taper.

Early bird run is still going, so I’ll meet you up at 6:30 a.m. Do your homework and see you there.

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

An enthusiastic group of 20+ (White & Blue combined) met with great weather conditions as we started our tapering down routine. Runners who showed up encountered cool, brisk winds through the entire route making this Sunday’s run one of the more comfortable runs for the season.

We were led out of the park by Russ H. who did a great job of keeping the group together. Russ was joined by Ivan, whom we welcomed back leader after a short absence due to an injury.

At Wailupe Beach Park, half of the group decided to add on a couple of extra miles going out to Nelson’s Oasis, while the other half turned around and made their way back to Paki Pavilion. The entire White Group consisted of Russ H., Andrew, Jaime, Elaine, Erin, Scott, Neille, Ariel, Danell, Edee, Elena, and Yumi – who returned to join the group after a few months of busy, busy family life.

Russ H. also reminded the group that this coming Sunday (11/12/17), the White Group will be doing the downtown run. Please remember that there are a limited number of water stops and restrooms on the downtown route, so please be mindful of the lack of amenities and plan accordingly.

Congratulations to White and Blue group runners for diligently doing your homework runs! A job well done!

White Group Tidbits: Sunday’s run was bitter-sweet as it was Andrew‘s last run with the White Group. Everything seems to have fallen into place for Andrew and Stef as they were able to sell their car and have since put closure to their work and all the other loose ends. Now it is their time to play tourist for the remaining days of their stay in Hawaii. We wish you clear, blue skies and cool trades for you to remember Hawaii.

Last year, after months of pitching to Yumi how great it is to have a Garmin and how it has helped break the monotony of long runs, Yumi showed off her brand spanking new Garmin! It is a beauty with heart monitor built in. She downloads her data regularly and is thrilled by all that it has to offer, not to mention the graphics that are entertaining! Good job Yumi! Now you will have no excuse for going sub-four hours, since you already went 4-hours last year! Based on sound advice from Danell, I reminded Yumi to clean the contact points of her Garmin with alcohol after each use. I had to clarify to use “rubbing” alcohol because sometimes people only have definition of alcohol….

With that being said, see you all on Sunday for the downtown route and remember to get plenty of rest and keep alcohol consumption down to a minimum… unless you are cleaning your Garmin!

Beginners:

Buff Walkers by George Ushijima:

November is finally here. We’re into tapering down now. Sunday was our first easing. We did only 14 miles. We said good bye to our last visit to Nelson’s oasis. We noticed that Diamond Head is finally turning green again, but only slightly. Our time, not counting the stops was about 18 and a half minutes per mile. That rate will finish us a little after 1 p.m. on Marathon day.
Our plan is to continue tapering so the schedule will look like this:

  • 11/12/17 – 12 miles
  • Homework 18 miles
  • 11/19/17 – 10 miles
  • Homework 15 miles
  • 11/23/17 Turkey trot – 10 miles
  • 11/26/17 No official HMC

We will meet at the figure parking area next to McCoy Pavilion in Ala Moana Park at 7 a.m. to familiarize ourselves with the start line, the down town route and the route through Waikiki. Around 8 miles.
Keep on Walking!

Sweet 16s by Annette Hayes:

Dr. Scaff talked about race day preparation. Because the Marathon starts early in the morning, our routine for taking meds, eating, drinking fluids, and using the bathroom are disrupted. The timing of when you eat your high fiber foods, and drink your fluids will have an impact on whether you have to visit the port-a-potty during the race. Consult with your own physician to see if you should take your meds before or after the race.

Countdown to the Marathon: 5 more weeks to go! Are you ready? If you have been attending the clinics and doing your homework, then the answer is “yes”. Not only are the muscles trained, but the mind is also. Our small group of 8 headed straight out to Nelson’s and back, for a 13-mile walk. The weather was perfect for walking. The brief showers did not dampen our spirits, and the breezes pushed us along at a good walking pace. Thanks to Nelson and Marcia for the refreshing gatorade and water, and the salty snacks. We look forward to visiting your “oasis”. Thanks to Gail and Libby for the fruits and brownies(!!) back at the park. The pretzels were so ono! We appreciate the effort it takes to prepare all the goodies. Thanks for waiting.

Green 15s by Lou Crompton:

Nice day to be out in the fresh air… a little mist for awhile and then nice temps with trades… who knows, maybe a sample of our marathon weather? I followed doctor’s orders and nibbled my pretzels – well, except for that gel I swallowed at Aloha Gas on the return. Green Team had 17 in the starting blocks for a 16 miler since we are tapering down now. When we arrived at HI Kai Drive, I made a quick mention that 3 of our folks were not with us last week on our ‘long 17’ when we did the HK Dr loop… hey, with no threats, coercion, intimidation etc these folks wanted to do the loop! They were happy they didn’t have to [only] do the shorter 16 miler today. Talk about dedication! And, and, we had 1 more who wanted to do the loop AGAIN. So congrats to our dedicated green ones: Allison, Emma, Beckey and Anthony. You now have the distance under your belts so that your fatigue or collapse point is further than the 26.2 miles you’ll do Dec 10. Our crew came back to the park in just about 4 hrs with a 14.9 pace… after we built up the strength and endurance to do long distances, we started practicing some simple methods to actually work less and apparently it works. Looks like a marathon isn’t so bad… Mahalo to Marsha and Nelson for welcoming us at the oasis, and to Libby and Gail for the refreshments in the park. I kept hearing accolades about the brownies and pretzels – the cooks should start a bakery! And since we still had 4 people doing a long run (and other groups were still out), the ladies left ample refreshments for the people which were very much appreciated when they returned. Next week – only a 1/2 marathon? The Val Nolasco is running for a fee at 5:30 a.m., or you can do a half with us for free at 8 a.m… your choice. Aloha.

See you at the water stops!

Blair