Author Archives: Blair Hoashi

Blair’s Weekly Update 11-12-2017

Table Duty:

Mahalo to Pam and Libby for the delicious goodies.

Group Reports:

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

The advanced group welcomes everyone. Today several folks ran the 1/2 marathon and others ran from the Kahala gas station. Next week we meet at Moanalua Bay boat ramp (across from Roy’s Hawaii Kai) at 6 a.m. Only 27 days until the marathon, and we’re ready. Keep up the homework runs, and don’t get hurt. :O)

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

Most of the red group ran the Val Nolasco 1/2 marathon on Sunday. Everyone did a great job, and the other members of the red group ran individual long runs as well.

Next week we’ll be running our first 20-mile run of the season starting at 5:00 a.m. from the 2nd beach park.

Happy running!

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

Most Pink ran the half marathon race this morning. Congratulations to those who finished your last race of the Marathon readiness series! The remainders – Micha and Hao – ran 16 miles with clinic this morning.

Next week, we will meet at 6:30 a.m. and run 6 miles before Dr.’s talk. We will finish up another 8 miles after.

Stay healthy!

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

11.12.2017 Tapering 16 miles

Tapering starts! Even though we did early bird run but reduced the miles Maile, Miharu, Heide, started first before Dr. Scaff‘s talk. Then William, Anna, Bethany joined heading out to Kalanianaole Highway. We decided to turn around at mile 10 and went up to Kahala Kill Hill! It’s been a while we didn’t go up that kill hill, so we tried it and found how we feel now after hard core training in summer. We did keep nice pace!

However, don’t know why we suffered with heat, especially me, Maile, had cramping in this high humidity weather even though we only did 16 miles. Kept drinking water helped us to go back to the park but we missed Nelson‘s oasis.

Next week, still meeting at 6:30 a.m. then run 14 miles. Do your homework with easy pace!

Beginners:

Sweet 16s by Annette Hayes:

Our long training walks are behind us now, as we are tapering our workouts. If you have been coming to the Sunday clinics and doing your homework, then your body is ready to do the Marathon. Pushing the body to do more miles now will only increase the risk of injury.

It was another perfect day to be out on the road. The breezes made the walk more enjoyable. Our group of 8 walked 12 miles today, going to Nelson’s for the last time this season. Thank you to Nelson and Marcia for the cool Gatorade and snacks. Best of all, thank you for the inspiration. (We could not convince Nelson to move the Oasis to Wailupe Park next week.). Thank you, Pam and Libby, for the wonderful quiche, cornbread, and brownies. Home baked goodies after a long workout! Another good reason to train with the Honolulu Marathon Clinic.

Green 15s by Lou Crompton:

Wow, either the Val Nolasco Half or some other exciting event had a serious impact on our clinic’s overall attendance this morn. Congrats to all the HMC finishers of the Half. Green Team had 13 frugal persons this morning at our starting line – let those rich folks pay to do the VN Half, we’ll do our own half for $0. A little treat for us today – a couple kisses from Bailey in exchange for a rub behind the ear… she’s such a pushover. Just as we began to get a little perspired, we were blessed with some falling mist followed by light trades. We paid our respects & gratitude to Nelson and Marsha at the oasis, and by the time we got back in the park the Garmin registered 13.25 miles and time was 3H 19M for our typical 15.0 pace. This year’s group is serious about finishing the marathon at about 6-35… looks very promising! Big maholo to Pam and helpers at the refreshment table… great assortment of home made goodies. Next week our gang will do 12.5 milwa and visit the oasis for the last time in 2017. Following Sundays we’ll do 10, then 7, then 26.2. Remember to slow down over DH lookout and check for whales… haven’t seen 1 yet this year. Aloha.

Da Comment Corner:

Enjoy your “front part of the Marathon” run (for most runners) and enjoy the tapering – you’ve earned it.

See you at the water stops!

Blair

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

Blair’s Weekly Update 10-29-2017

Table Duty:

Today’s table heros were Henry, Terry, John T. and Mellisa.

Apologies, but missed our always generous Grey group leader, Lynnae, who helped Byron with table duties last week.

Group Reports:

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

The advanced group welcomes everyone! Today we did an easy 15, and next week we’re meeting at the Kahala Aloha gas station at 6 a.m. to go longer. Be smart, don’t get hurt, and have fun :O)

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

The Red group went out on Sunday with Steve, Sven, Jesse, Linnea and Jun for an 18-mile run starting at 5:30 a.m. from the second beach park. We ran at about a 9:30 pace for a total running time of about 2:50:00. It was a great day for running, especially with a nice early start and some clouds.

Next week is another 18-miler from the same spot at 5:30 a.m.

Happy running!

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

As usual, the early birds started off at 6 o’clock from the park and ran down to Magic Island, returning for the talk. Then some ran as far as the gas station, while others completed a longer run, a total of 16-18 miles. Next week, meet Henry at 6:00 a.m. for the early run and expect to run about 16 miles. Not too many Sundays left till Marathon Day!
Remember to save time on Thanksgiving morning for the guess-your-time Turkey Trot 10-miler, a great way to assess your pace for the full 26.2.

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

The Silver Group went out for a 16-mile run today. Lynnae led the group, which included Trieu, Melissa, Tuan, Paul, Keith, Speedy Joe, Lance, Kin, Lee, Cody, and Carl. While the conditions were warmer than what we were treated with during the past week, it was still tolerable and the group finished strong with enough energy to eat some recovery goodies.

We are at the height of our training, now. Our peak mileage comes at this time and you will feel your body being pushed hard, but it’s an important part of the training. This is the time that we do our “pain in installments.” Each training run will give us tired and sore muscles, but it’s a manageable amount. So each time you train you put some pain into the marathon bank so on the day of the marathon, you don’t have to pay it all upfront. The people you see doubled over on the side of the course, decided to forego pain in installments, so they are dealing with the cost all at once. If you finish the marathon strong and feeling great, you followed a great payment plan. So keep up the hard work, we’re almost there.

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: If you have a pair of running shoes that work well for you, have 200 miles but less than 500, and they still feel good, put them aside and save them for race day. You don’t want to wear them out before the big race and be forced to run in new shoes. Pick up new shoes now and use them for your shorter training runs.

The runners’ high moment: Finding out you’ve been calling someone by the wrong name for nearly two years and realizing how gracious they’ve been to always greet you with a friendly hello and smile. Sorry Caasi!

Upcoming: 11/5/17: 18-mile run. Meet at Waiholo at 6 a.m.

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

Total distance we made was about 18.74 mi. It’s 29.98 K, almost 30K.

The weather was overcast, so we didn’t suffer the strong sun! Regular members, Maile, Bethany, Miharu, Madako, Grace, William got together and we welcomed new comers, Lenly, Anna and AJ.

Good to run with the group instead of solo, huh?

Well, next Sunday is November but I still plan to meet at 6 a.m. ‘cz I have merchandise table duty at 7 a.m. and Masako and Miharu will help me.

Do your homework to keep up your body in a god condition C u at the park!

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

Okay, returning from a writing hiatus due to not having a pencil sharpener. This newsletter is now written with an abundance of sharpened pencils in hand.

After finishing last week’s 18-miler under semi-humid conditions, this Sunday’s 14-miler was (relatively speaking) comfortable. We were met with somewhat cool breezes, slightly overcast skies, and a touch of humidity. Not quite the best weather this season but surely not the worst. At the Paki pavilion, we were surprised to see injured leader Richard come by to send us off. In addition to that surprise, we were also pleasantly surprised to see Violet and Sam join us for an abbreviated run. Violet’s “Single File” command fills the Diamond Head hillside and reminds us all to be considerate, respectful, and share the sidewalk with runners running in the opposite direction. Remember that no one runner has ownership of the sidewalk.

Sam led us out to triangle park and once again set a very comfortable pace for the rest of the 14 miles. Thank you for all that you do! This week, we were joined at the start by the Blue Group. The white and blue groups just seem to naturally blend together and made the size of our consolidated group look quite impressive! So many familiar faces, great personalities, and lively conversations filled the air. One could tell that the pace was comfortable as there were conversations going on all over the place.

With a combined 26 strong, our group included White group runners Russ H., Andrew, Jaime, Elaine, Mika, Yuna, George, Erin, Debbie, Scott, and Neille (welcome back!). Blue Group, (sorry!) give me a couple of weeks to memorize all of your names!! Along our run, we did see Ariel running an 18-20-miler. We missed Danelle (vacation) and Edee (injury rest). We hope the both of you will return soon!

At Triangle Park, leader Russ H. shared a recent news article that he had read regarding encroaching into and use of the bike lane(s). He went on to explain that if there is a sidewalk, then runners are to use the sidewalk and bicyclists have full use of the bike lane. When there is no sidewalk, then runners are allowed to share the road with bicyclists. To do otherwise could result in a citation from law enforcement. Russ H. also mentioned that on Marathon morning, the White Group will be meeting at the Ewa-end restrooms at Ala Moana Park. We will identify the restroom on our downtown run in two weeks. Some other starting line strategies were also shared with the group. Barring any major change in plans, we are hoping to do a downtown run on November 12th. 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.

I was impressed with everyone’s stamina and ability to finish the 14-miler with relative ease. Erin and Debbie went on to do a couple more laps around the park on their own. Great motivation and drive!!

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

Proper Planning: We are approximately five weeks out from the marathon run date. If you have not already done so, please start to think about your marathon routine, outfit, shoes, socks, shades, supplements gels, gummies, mustard packets, vaseline to minimize chaffing, running belt, garmin to track pace, sunscreen, transportation to and from, diet, etc., etc., etc. Do not wait until the last minute to decide or try something new, or try to figure out how to use your gps watch. The more you prepare ahead of time, the less you will have to mentally deal with on marathon day.

White Group Side Notes: An Aloha and fond farewell to Andrew and Stefanie as they slowly pack up their boxes, sell their car, play tourist for a few weeks, then head back to California to establish professional careers for themselves. It was great getting to know the two of you as you shared your lives and many accomplishments with us over the past three (3) years. Andrew was my go to guy for talking accounting, cars, and anything else in the news. Rest assured that the both of you will be missed and we hope that your time in Hawaii holds fond memories for the both of you.

Also an Aloha and fond farewell to Kara, who did her last run two weeks ago. Kara is the sweetest elementary school teacher. I can just imagine her students giving her great big bear hugs and will surely be missing her dearly. Kara is also relocating to California and may already be on the plane as you read this write-up! Kara also played tourist for the last two weeks of her stay in Hawaii. Kara joined us approx. four (4) years ago but quickly moved up her pace to the quicker paced groups. Recently, she joined up with us to get a few miles in on Sundays. Your company was/is always a welcomed surprise and much enjoyed. We hope that your time in Hawaii has created cherished memories that will stay with you forever…or at least until you return in December when you run the marathon with us?!

Finally, it is interesting how running can be beneficial in so many ways. Some of us run to compete, some run to lose weight (me!), get and stay in condition (me!), or just seek out peaceful solace away from the stress or negative environment that we often times face during the week (me!). Whatever the reason, the benefits of running with our group definitely outweigh the arduous and grueling runs that we endure every week. In addition, we have definitely created great social bonds, connections, and conversations that make our runs enjoyable!! Thank you for keeping each other (and me) motivated!! Keep up the good work! On Sunday mornings, remember to pull that pillow away from your head and know that you are part of what makes our White Group so special, so roll out of bed, get dressed, and See you all on Sunday! My pencil tip is now dull…

Beginners:

Sweet 16s by Annette Hayes:

Countdown to the Marathon. Can you believe we have been training together since March? As expected, we developed stronger bodies. We also gained new friends. Together, we can support each other toward the finish line of the Honolulu Marathon.

Our group of 9 dedicated walkers endured the heat and sun as we made our way to Nelson’s. The breezes were very welcomed. Let’s hope for good weather on Marathon day. We have started to taper our walks, completing 14 miles today. Tapering is important to keep the muscle memory, while not overdoing it (and causing injury). Continue your homework, walking 2 other days during the week.

Thanks to Nelson and the all the volunteers who have contributed to the snacks and refreshments at the end. We appreciate you waiting for us.

Green 15s by Lou Crompton:

May I add one thing to doc’s talk today re a nasty subj… I’ve run numerous marathons and have “only” seen 1 participant who suffered diarrhea during the course [1 was enough], but if you are unlucky enough to ever experience it, get off to the side and proceed to the next water stop-aid station… they have water hoses there. Ask the person with the hose to spray / rinse you off, and on you go toward the finish line… it happens! May be a good idea not to wear white running shorts? Our Green Team had 16 at the start line today for our longest distance of the training year… last week 17 miles which gave us a collapse point of 25 1/2; today a ‘long 17’ to put us safely across the marathon finish line… most of our GPS devices said we did 18.4 miles… time was 4H 43M for a 15.3 m/m pace. And that included what seemed like an eternity waiting for the light to change at HK Dr & Kal Hwy so we could do the loop… Mahalo to Nelson for being nice to us as we passed the oasis outbound, and we were happy & amazed to see Henry still on duty at the refreshment table about 12:40… understandably a lot of goodies had been gobbled up by faster returnees, but – bonus – us slow ones got to take home fresh basil and lemons! Next week we start our tapering so maybe only a wimpy 16-miler, then 1/2 marathon… they sound so short… Aloha.

Da Comment Corner:

From Merchandise Table!

We are excited to introduce our new items for Turkey Trot this time. We have tech t-shirt, caps, bumper stickers. It’s all new and very original one with the logo only for this annual event! Come down and get some stuff so that you can wear it on the race day! We’ll do presale this Sunday, so don’t miss it!

*Presale is only available before Dr. Scaff’s speech. We’ll close the table at 7:30 a.m.

*Price List*

  • Tech-t : $25 (XXS – XXL) ←kinda men’s crew (Cotton t : we have some leftover)
  • Caps(Orange/Navy): $15/ea
  • Bumper Sticker(HMC/TT): $3ea
  • We welcome cash, check and credit card.

Mahalo for your kindly support!!

Some marathon quotes:
“I tell runners to divide the race into thirds. Run the first part with your head, the middle with your personality, and the last part with your heart”- Mike Fanelli.

“The thirst you feel in your throat and lungs will be gone minutes after the race is over; the pain in your legs within days, but the glory of your finish will last forever” – unknown.

“Always concentrate on how far you’ve come, rather than how far you have left to go” – Unknown

See you at the water stops!

Blair

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

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