Blair’s Weekly Update 11-19-2017

Table Duty:

Many mahalos to Green team leader Lou and his wife for all of the great munchies at table duty.

Group Reports:

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

The advanced group welcomes everyone. Today we did an easy 18+. We meet next week at Kahala gas station at 6 a.m. to start tapering. At this point we’re in great shape for the marathon. Keep up the homework runs, don’t get sick, and don’t get injured. Remember, a very small percentage of humanity has the courage to line up for a marathon, and finishing is a great accomplishment. Feel great about the many miles of hard work preparing for your marathon, and have fun! :O)

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

Unyong, Lorna, Dodge, Micha, Cassie, and Hao ran 5.5 miles before Dr.’s talk. Joined by Kong, Phil, and Kwan, Pink ran another 8-ish miles. Overall, Pink ran 14-ish miles total.

On Thanksgiving Day morning, we will run Turkey Trot 10 miles..

Next Sunday, Pink will meet at Clinic at 6:30 a.m. We plan to run the beginning part of the Marathon (our route: Ala Wai->Magic island->Ala moana street side (Marathon morning meeting place)->IBM Building (Marathon starting line)->Ocean side of street till Nuuanu ->back to Ala Moana park beach side->Kalakaua Ave. ->Kapolani Park). The route will be between 10-12 miles.

Homework this week: run another 1 or 2 runs for a total of 10-12 miles. Your weekly total mileage should be around 30 miles.

Run safe and stay healthy!

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

The Silver Group did it’s last long-run of the season. Our leader, Lynnae, led Speedy Joe, Daryn, Tuan, Paul, Kevin, Rick, Koko, Lance, Trieu, and Carl along the route on this beautiful, cool day. It was as though the temperatures had dropped just to congratulate us all on the hard work we’ve put in this year to successfully run the marathon.

The Silvers started from Kahala at 6 a.m., running out to the first beach park before making a u-turn to head back to Kapiolani Park. We ran Kahala Avenue to keep ourselves familiar with the section of road that many marathoners dread and find the most challenging part of the course. Our run also took us up Kalakaua Avenue to practice our marathon finish. The total mileage for the day ended with 16+ miles for most of us, with an average pace of just under 11 minutes per mile.

Homework: Taper Time! Target 10% reduced miles per week with no more than one-hour, easy running in the final week before marathon Sunday. The ability to run marathon is in you already. Now is the time to let your body recover from all your hard work and protect that marathon training you put in. Keep running, but keep it easy with a slower pace and reduced miles, up until the big day.

Tip: The major focus on the physical training is done. Now you have to be prepared for the psychological aspects of this long run. The most helpful thing to have with you on race day is a positive attitude. Keep good thoughts in your head while you run, absorb and become part of the excitement that day. Be patient with other runners on the course and wish them well in your thoughts. When the last four miles come up and your legs are aching, smile. The act of smiling will give you a boost. If it doesn’t, at least it will get everyone around you thinking that you are the most awesome athlete, because when they’re hurting, you’re in such great shape that you can put a smile on your face and enjoy this race.

The runners’ high moment – Having such a great group as the Honolulu Marathon Clinic to train with, because: 1) It’s members wave and smile to one another all along the route; 2) Nelson’s Oasis is such a refresher on long-run days; 3) The picnics share so much fellowship amongst the runners; and 4) Our individual groups really help motivate each other.

Upcoming:

  • 11/26/17: 12-mile run. Meet at Kapiolani Park at 7:30 a.m. We will be running the downtown portion of the marathon route. Carry water, as water stops are few and far between.
  • 12/3/17: Last Clinic Run before the Honolulu Marathon. 8-10 miles along the downtown portion of the route. Bring your water to stay hydrated water fountains are scarce.

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

11.19.2017 Tapering 14 miles

Early birds, Maile, Miharu, Heidi, Masako, were getting together at 6:30 a.m.. Just light run around da park..

Then went out to Kahala with Grace and new comer, Sachiko, visiting from Australia joined us. Wow, we were all ladies today, yes we’re strong ladies ᕙ( ˙-˙ )ᕗ Went through Kahala Kill Hill under 10 minute pace. Felt getting more strong!

Finshed around 10:15. Now, we don’t feel10 miles is nothing, hehe (´>∀<`)

Next week is unofficial clinic, so meeting at 6:30 a.m. in Ala Moana Park Magic Island First Bathroom. I’ll lead you to downtown route.

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

There was such a small turn out this morning. I wonder if that many people did the Kaiwi Channel run Instead? There were only 6 of us in the blue group today. We ran out last long run 14 miles out to Nelson‘s Oasis. We said our thank you to Nelson and the crew because we will probably only do 12 miles next week Sun. Thank you to Lou and his lovely wife for making us organic muffins that were so moist and tasty. Also a great variety of fruits, so healthy for our bodies. Please come out to run the Turkey Trot race this Thurs. We need more participants to keep the race going. We held our 12:30-13:30 pace, it was tough for me because I didn’t run the last 2 weeks of my vacation. Hope to see you all Thanksgiving morning.

Beginners:

Buff Walkers by George Ushijima:

We’re walking down to the wire. In less than 3 weeks, it’ll be the Marathon. We were treated to wonderful weather this Sunday. Sunny, cool and with a breeze. We can only hope we’ll have that kind weather on Marathon Sunday. We were on the slow side doing our 10.5 miles in 3 hours and 17 minutes. It’s better than 19 minutes a mile. But at that rate, we’ll finish after 1 p.m.

This Thursday, there’ll be the annual Turkey Trot at the Kapiolani Bandstand. Be there early to help if you can. It is much appreciated.

Next Sunday there will be a regular Clinic, but the Walkers will meet at the figure 8 parking area next to McCoy Pavilion in Ala Moana Park at 7 a.m. Sunday 11/26/17. We will go to the starting line, go the exact route for the Marathon for the first 6 miles. 4 miles will loop us back to Ala Moana Park and the extra 2 miles will be through Waikiki and back to Ala Moana Park. We’ll be pointing out the tips you should know for beginning the race.

See you There!

Keep on Walking!

Sweet 16s by Annette Hayes:

Three more weeks until the Honolulu Marathon. Today was another perfect day for our group to be out on the road. The faithful included Pam, Harry, Linda, Chien Wen, Kathy, Macy, Annie, Grace, Harry 2 and Annette. The cool breezes and comfortable temperatures made us want to go all the way to Hawaii Kai, but we stuck to the tapering schedule. After all our hard work to train our bodies, the last thing we want to do is to get injured. Our turnaround point was Wailupe Park, then back to Paki Park, completing 11 miles.

Thank you, Lou and your lovely wife for the refreshing fruits, sandwiches and snacks.

Green 15s by Lou Crompton:

We can only hope & pray that marathon day will be as nice a day for a run… sunny and cool today with just a little drizzle in sporadic areas. Green ones had 14 at the start and Lou had table duty – so instead of the usual / harsh Kahala Avenue return route, kindler, gentler, compassionate Dr. Susan led the gang back via Farmers Road for the first trip along that path (and they liked it). Overall distance was a tad over 12 miles and Miss Sharlene pulled in right at 1100 for a pace of ’15’ m/m… did she jog up and over DH lookout again? Mahalo to Nelson for having the oasis open… that was our last visit of the year. Hope all HMC enjoyed the the goodies at refreshment tables – including organic muffins and fruits… your arteries didn’t get clogged today. The black things in the muffins were raisins or berries… but if it moved, it wasn’t… Next Sunday green team will go out for a 10 miler… be aware there is a little run (5K + keiki) in the park at 7 a.m. so parking may / may not be problematic. Then December 3 we’ll simply use AG as a turn around. Keep doing homework. Aloha.

Da Comment Corner:

Taper, taper and taper…

See you at the water stops!

Blair