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Blair’s Weekly Update 11-20-2016

Doc’s Talk:

Doc was not available so Peter reminded us about our usual to do list – tapering, sunscreen, hydration, etc.

Table Duty:

Thank so much to staffers Evelyn and Gail for the great food and drink. Your generosity is truly appreciated.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station and ran 20 at about a 8:50 pace. Next week we meet at Aloha gas station at 5:45 a.m. and taper to 15. Hope to see you for the Turkey Trot on Thanksgiving :0)

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

The Red Group went out on Sunday with Lisa, Linnea, Steve, Sven and Jesse for our last 20-mile run. We started by running 13 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 20 miles. It was a great day for running with nice breezes and some clouds with light rain. We ran at about a 9:15 pace for a total running time of about 3:05:00.

Next Sunday we’ll be doing 18 miles starting at 5:15 a.m. from the 2nd beach park.

Happy running!

Pink Group by Hao Yang:
(Pace 10:00 – 11:00 minutes per mile)

Brysen, Micah, Leslie and Hao of Pink group started a 14-miler at 6:20 a.m. After regrouped at the clinic, we continued our run to gas station and back. Bob, Bruce and Asami joined us for the 2nd part of our run. It was a nice breezy day for a long run.

This Thursday-Thanksgiving is the Turkey Trot 10 miles. Hope you all have a great Turkey run and a Turkey meal! Happy Thanksgiving!

Next Sunday, we plan to meet at the parking lot of magic island at 6 a.m. We will run the beginning part of marathon and back to clinic for Dr. Scaff’s talk (about 7 miles). We plan to loop around Kapiolani park and back to magic island for a total 12 miles. Please feel free to join us!

A happy life is a good life.

 

Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 minutes per mile)

The Silver Group had 13 runners this morning out for a 14-mile run. Silverados chose different points to join the group along the route. The extra early group included Russ, Lee, Kara, Trieu, Cindy, and Nicole, then the early group included Lance, Rick, Paul, and Lynnae. Tuan, Jerome, and Hong joined us at home base, where we met up with Jun L., Melissa, and Henry for a couple of miles before they left us at Triangle Park.

T-A-P-E-R! It’s taper time! What a beautiful word that is so pleasing to the ears of runners. You have worked so hard all season; it is now time to enjoy this tapering period as you scale back your mileage a little each week. The purpose of our runs is to keep the muscles limber. We’re not looking at building muscle anymore. Congratulations on getting to this point! Enjoy!

Homework: Target 30 miles this week. Remain deliberate with your training schedule. At least two times during the weekdays, 10 miles each, with a rest day in between.

Tip: We now want to shift our focus to the mental aspect of running. Focus on your mental preparation and visualization. What will be your strategy for attacking the marathon course? Will you be able to run a negative split? The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

Think about your supplement strategy, and how you will carry everything. If you don’t have a belt/pack, will you need one? Get your gear now to do some practice runs with it. The cardinal rule for marathoners: Nothing new on race day. Plan now and heed the warning.

Carl’s Tip for a Fun Marathon: See if you can get away with taking a fully-clothed shower at the cooling station after the finish line, by carrying a bar of soap through the race with you.

Upcoming:

  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run to get you ready for feasting. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Meet at home base (Paki) at 7:30 a.m. 10-mile run through downtown to practice the first portion of the marathon route, and learn where all the “secret stops” are.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Welcome back to Jen who just returned from her cycling tour in Taiwan and Malaysia. We look forward to hearing about your travels and seeing your pictures.

Be sure to count your blessings this week. You always have more than you think. Happy Thanksgiving! Gobble Gobble!

White Group by Bob Choate:
(Pace 12:00 – 13:00 minutes per mile)

Another Beautiful Day to Run was offered up today and A Strong 18 Joggers were in Top Form. A Big Thanks to Blair whom got up early to give us sendoff speech and final tips for the Marathon is only three weeks away! No extreme sports and do your best not to get injured.

Leading us out of the Park was Guru Sam and Leader Rich. Earlier It was nice to find plenty of open parking spaces and a slow day in the Park. The wind was blowing strong and a few clouds blocked out the Sun in the beginning. The Surf report was blown out chop and rough seas.

We Easily made it up Diamond Head and over to our Triangle Park. Some serious Joggers had us skip the usual pep talk. Just about the Doggie Park, Our Vocal Leader Sam had to let us go and tend to his personal itinerary.

Pace Setter Bob, worked his way up front while earlier he was unusually slacking in the back. On our way to the Gas Station was always pleasant and we got lucky on two red lights.

Sorry to say we lost two more runners, Russell #2 and Hannah. You were appreciated jogging with us and missed! Talking about missing, Lo and Behold… who do we see coming down Kalanianaole Highway but Mika and her young son, George! Heard they got an early start and they looked strong.

Thanks to Leader Rich leading to and from Wailupe Park. We certainly missed Nelson’s Oasis but we are tampering down. Next week, expect only a ten mile run. And if you need more practice. Thanksgiving Day Our Clinic has a Ten-mile race….

We finished our run going down farmer’s road and back up to Triangle Park. This point, we had Leaders Bob, Rich and Jessica. Our regulators were Elaine, Jamie, Chantel, Yumi, Stefanie, Andrew, Shan. Kamaile, Irina, Russell, Richard and Melyssa. A few took off going downhill but glad to say most if us stayed together going back to Kapiolani Park.

The Best Part had to be the well spread out table duty. Thanks to Evelyn and Gail, you two had the best watermelon, tuna sandwiches and special furikake Pretzels. Until next week, do your homework runs!

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

This morning we had 19 excited runner’s start our 12 mile run to Ala Moana to show our meeting place on Marathon morning @ 4:15-4:30 a.m. We continued along the route through downtown, up Nu’uanu Ave. We were able to make a rest stop @ Ed’s office in Cades Schutte Building. Nice clean bathrooms and cold water fountain and air conditioning even if offices were closed, such a treat, thank you Ed. We really missed Nelson’s Oasis and were getting hungry smelling all the food back through Waikiki.

Thank you to Gail, Evelyn and Libby for waiting for us, we didn’t realize we were the last group to return to the clinic start. Really enjoyed the tuna sandwiches, donuts, muffins, melons, clementine’s and furikake pretzels.

Hope to see most of you on Thursday @ Turkey Trot so that you can eat with no guilt. It’s the best run to keep your pace for the first half of the marathon.

We will see everyone on Sundat @ clinic because although it’s a 4-day weekend for some it’s too close to the Marathon and Dr. Scaff has a lot more helpful information before the big day.

Beginners:

Sweet 16’s by Roanne Abe:

Three weeks to go! Are you ready? Fourteen of us met at the park and we all looked ready: Annette, Sylvia, Fran, Chien-Wen, Glenn, Isaac, Pam, Harry, Annie, Yoshiko, Takashi, David, Betsy and Roanne. We went out for 10 miles and although the wind pushed us back going out, it helped push us up the hill coming back.

As we all get ready for marathon day, take time to visualize what you want to see and feel on marathon day — especially during the last 6 miles of the course. What will you see? How do you want to feel? What music and or thought will inspire you to dig deep and finish strong? For me, my rally sound is Beer for my Horses. A fun song to help me focus on the goal instead of how tired I might be feeling.

We have the Turkey Trot on Thursday. It’s 10 miles of fun to guess your time. Come and bring a friend. You can just fellowship during the course and enjoy Thanksgiving a little earlier together.

Homework is to keep your workouts safe and do about 1 hour 3 times this week. We’re in the home stretch, so stay healthy and consistent. The t-shirt and medal are just a few weeks away.

Green 15’s by Lou Crompton:

Most of us drove in to the park thinking we were going to get rained on today, but turned out to be a decent morn… we appreciated the trades and overcast skies. Thirteen of us lined up at the start with guest Harima-san returning again from Japan… he enjoys training with our world renown Green 15 team just prior to marathon Sunday. Tapering down means we only did 12.55 today and #2 slot recorded our official pace of 15.01 min / mile… sure would be nice if the Turkey Trot next year has a closing time of 2-30… that’s our 15.0 time. Thanks to Nelson for being open for our last visit of this training year… and to our lovely ladies for having all the refreshments for us at 1045. Next week it’s only about 10 miles… we could do that moving backwards… keep up the homework and stay safe out there. aloha

Da Comment Corner:

Marathon/Life Quotes:

  • “Life is like a marathon- full of ups and downs that take your breath away” – from Pinterest.
  • “It does not matter how slowly you go as long as you do not stop” – Confucius.
  • “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month” – Theodore Roosevelt.
  • “People who think they know everything are a great annoyance to those of us who do” – Isaac Asimov.
  • “Behind every great man is a woman rolling her eyes”- Jim Carrey.

Turkey Trot -a great way to start your Thanksgiving morning:

The Monday after the Marathon dinner at Gordon Biersch at the Aloha Tower – please sign up on the board – December 12. After the Marathon Picnic – December 18.

See you at the water stops!

Blair

Blair’s Weekly Update 10-23-2016

Doc’s Report:

Dr. Scaff continued his talk on cholesterol and good and bad oils. No talk by Doc next week due to the Bus Run.

Table Duty:

Thanks to Annette and Harry for the fantastic array of goodies and drink!

Third and Final Bus Run – October 30th:

The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependant on route. Please check with your group leader as to your start location. We ask everyone to show up at 7:15 a.m. or earlier so we can board the buses promptly and leave on time. It’s a different experience than our usual Sunday runs; think of it as another race in the clinic’s marathon readiness series! Please check with your group leader as to your drop off point. Approximately 100 runners have signed up.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station, ran a little more than 16 miles routing out to Lunalilo home road and the hill. Next week there’s a bus run and others will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Enjoy!

Intermediate Groups:

Red Group by Stephen Cole:
(Pace 9:00-10:00 minute per mile)

The Red Group went out on Sunday with Steve, Lisa, Linnea, Chris and Earl for another 18-mile run. Jun and Sven (as well as many other HMC members) ran in the HMSA 30K run. Great job, all! We started by running 11 miles in from the 2nd beach park, and then ran back out after the talk for a total of 18 miles. It was a warm day with a few clouds. We ran at about a 9:20 pace for a total running time of about 2:48:30.

Next Sunday we’ll be running 16 miles, meeting up at 5:45 a.m. at the second beach park for anyone that would like to join. The following week we’ll be starting our 20-mile runs of November.

Happy running!

Silver Group by Lynnae Lee and Paul Lindley:
(Pace 11:00 – 12:00 mutes per mile)

Trieu and Jerome started around 5:45 a.m. on Waiholo Avenue and ran to the second beach park and back. Paul and Kara met at Waiholo at 6:30 a.m. and just missed the early birds. We ran into Jen on our way in just before we arrived at the gas station. The three of us ran as a group back to Kapiolani Park for Dr. Scaff’s talk about cholesterol and he did his best to confuse us about canola oil. Good or bad?

The runners leaving the park together after the talk were Trieu, Jerome, Jen, Kara, Lance, and Paul. On our way up Diamond Head we started running into the racing Silverados in the 30K. The first one I noticed was Terry, looking like she just started running, and could do another 20 miles. After that in no particular order we saw Lynnae, Melissa, Cindy, John T., Rick, Doc Joe, Cassie, Samantha. I am sure there were more, but I can’t recall.

Jen left the group after Triangle Park and ran along Kahala Avenue so she could encourage the runners, Lance pulled out at Kahala Mall, Jerome and Trieu ran to the first beach park and back to Waiholo Street to get there 18 in (good job). Kara and Paul went to the second beach park, and Paul ran back to Waiholo to finish with 14.5 miles (boo). Kara ran out further on Kalanianaole Highway to get her 18 in. Overall the weather was very nice with low humidity and good trade winds. The head winds were a bit strong at times, but I would rather have them than nothing. – Paul

Homework: Remain deliberate with your training schedule. Rest days are training days. For those who raced in the 30K, take it easy on the recovery. Do an easier recovery run Tuesday or Wednesday. Do not focus on pace. Listen to your body. It’s okay to run shorter. Two times during the weekdays, 10-12 miles each. Target 40 miles this week. Be sure to stretch afterwards.

TIP: Each race can teach us something, especially the longer they get. Chaffing doesn’t seem to start until you go a certain amount of miles. Same thing with blisters. Knowledge of the race course, particularly Kahala Avenue, can help when you’re pushing through the last miles on sore legs. And of course, a race can be something of a judgment day on your training regimen. Did you bank enough miles in preparation for the race? Did you properly fuel your body before and during the race? Assess your long run and plan adjustments as necessary.

The runners-high moment: Seeing your training buddy medal in a race for the first time. Congratulations Henry! You did awesome at the 30K and deserve the award after all of your training.

Quote of the Week: “Don’t run in old shoes, even if it’s raining.” By an injured Jun L.

Upcoming:

  • 10/30/16: 3rd and final bus-run of the training season. The Silvers will meet at Waiholo 6:15 a.m. for a 6:30 a.m. start. Carl mapped out a nice route for the group that will take us to Sandy Beach to meet the bus runners coming in from Makapuu. We should get in 16+ miles. Those who want to join us for a shorter route should meet as at the Hawaii Kai dog park around 7:10 – 7:15 a.m. (Be there, or be left behind). Please be sure to bring a water bottle because the water stops may be further apart.
  • 11/6/16: Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 630 a.m. and heads to Paki. The group starting from HQ will run to Trinity Church and back.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon).
  • 11/24/16: Turkey Trot!

Shout Out Corner: Congratulations to all of the HMCers who participated in the 4th race of the Marathon Readiness Series (30K). This was a great opportunity to see how well your training has been going, and many seem to be marathon ready. Happy 30K finishers included: Melissa, Cindy, John T., Rick, Doc Joe, Cassie, Samantha, Terry, Hong, Russ, Tony, Jan, Evelyn, Kam, Asami, Jun K., Jun L., Miyuki, Tavy, Kevin, Rosie and Lynnae. A special congrats to Cindy for completing her very first race. Good job!

White Group by Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)

Another Busy Day at Kapiolani Park, the 808 Races had their 30K HMSA Race going on, the fourth of their five race series. With that said, our morning talk had a smaller group while Dr. Scaff gave his talk about the many health reports and studies that are out there. Basically it’s up to you to decide what to believe and what is working for you. Peter gave his announcements about upcoming events.

Most important is next week BUS Run, have three dollars and be on time! Bus leaves 7:30 a.m., so be there 7:00 a.m.! Please afford time to park!

With many leaders missing, Pace Setter Bob just called out the White Group! Our group started with 20 strong but somehow, I got 21 on my final listing. Our speech was super short with a talk on our route plan and questioning anyone doing their homework runs? Today we left going counter clockwise around the park because Bob wanted to the see more of the 30K race and finish line. We saw some of the best runners walking about, having already finish the race by 7:45 a.m… the race started 5 a.m.. Also got a great view of Waikiki Beach and small breaking waves. Making the right turn onto Diamond Head Road, Lo and Behold…We found our white group member Irina, Blazing down for the finish line…probably under 3 hours! You Go Girl!! Going up Diamond Head felt easier after a better warm up. By the time we reached the Lighthouse, we had two miles under our feet. Was nice to see so many Racers coming down the road. Some looked tired but it was 18.6 miles, eh?

After Triangle Park, we made a short cut to the District Park Bathroom. Nice to see Stefanie, Kamaile and Mer back. Onto the Gas Station we spread apart but kept going strong. Thanks to Mika and George for making time to run but needed to turn back at the Gas Station. Onward to Nelson’s Oasis was our Goal! Today was a perfect example of our selfish sport…We all place a lot of things aside to run for 4 plus hours and sometimes a few fall off pace. Today, I’m happy to say Randall, Darby and Richard took off on their own faster pace as we headed up Kalanianaole Highway. Reaching Wailupe Park, we lost two more. Jessica and Ming had reached the target and turned back. Thanks ladies for your team spirit.

But the Good News, Nelson’s Oasis was Open! Reaching this point was Bob, Russell, Hannah, Debbie, Jamie, Chantel, Elena, Elaine, Francis, Stefanie, Andrew, Kamaile and Mer. Thanks to you all for staying together. Our return trip was a deep insightful journey or a puzzling trek. Did anyone see where we lost Sara? Last time I saw her was at the Gas Station and her initial plans was to stop at Nelson’s Oasis. And have her visiting Parents pick her up! She played a Sam Trick on us! Well we made the Gas Station and crashed farmers road. Pace Setter Bob submitted to walking with Elena. Some of the nicest People I ever meet waited for us at Triangle Park. So we gathered up some water and hit Diamond head. Just before the Lighthouse, My Prays were answered – two miles late – but Brother Sam pulled over to give Bob and a trailing Elena a ride back. Kamaile was given a good proposition but declined, for she was going to do this 15-mile run no matter what! Back at the Park, we were fortunate to have the table set up with cold Gatorade and snacks. The final 11 made it back and rejoiced in our accomplishment. Thanks for your spirit. Quick note, Bob will miss next week…you all know the pace, just remember to not to leave anyone behind.

The Beginners:

Buff Walkers by George Ushijima:

What a wonderful day. It was breezy. One can only wish that the marathon will have weather conditions like this. Here we are just 7 Sundays left before the Marathon. Today’s plan is to get to Trinity church and back. We start with 8 of us. That should be 16 miles. As we are concentrating on getting those miles in and practicing our homework, we are focusing on everyone finishing the marathon without injury. Our homework should still total about 24 miles. When you add the 16 miles on Sunday, that’s 40 miles. You can do it by every other day. Monday 6, Wednesday 9 and Friday 9. Or whatever combination gets you up there.
This last Sunday of the month is the Bus Run. $3 for the ride. We’ll be on Bus #2 and getting off at the Makapu`u lookout. The first 4 miles has no available water stop. Our first opportunity in that area, will be at Kamiloiki park. Bring water.
This will be the last 16-mile Sunday as we begin tapering throughout the month of November. 11/6 = 14 miles + 30 – 35 miles of homework. 11/13 = 12 miles = 25 – 30 miles of homework. 11/20 = 10 miles = 20 – 25 miles of homework. On 11/27, Thanksgiving Sunday, I’m hoping one of us can guide the group through the downtown route. Just go from the Start at Ala Moana and Auahi (Google Maps has it as Queen St.) Follow Ala Moana to Nu`uanu, to King St, to Kapiolani, to Pi`ikoi and back to Ala Moana. About 4 miles. Walk around for an hour to get yourself up to 8 miles.
Keep on Walking!

Sweet 16’S by Roanne Abe:

Cool breezes and clear skies made for an awesome walk today. Seventeen started the 17-mile trek today: Annie, Arlene, Fran, Candi, Linda, Lynn, Masaki, Chen Wen, Noreen, Isaac, Lily, Betsy, Arlene and Roanne. Annette, Harry and Cliff minded the snack table and the ice cold Gatorade was a definite treat! You guys rock!

10/30 (next week) is the last bus run and we’ll be going out for about 15 miles. We leave at 7:15 a.m. and the cost is $3/person. Exact change is appreciated. Remember to bring water, a hat/towel and wear your sun screen. There will be no water stops for the first 3 miles.

11/24 is the turkey trot. It’s a 10-mile, predict your time, race. No timing devices allowed on the course. Entry fee is $7 online and $8 in person. Those that come within 20 seconds of your predicted time can win a prize. There will be a limited number of turkey trot t-shirts for $15 and it includes an entry into the turkey trot. If you want to help out and volunteer as helper at the event, please start looking for the signups in November.

Homework this week is 30-50 miles total, including todays’ walk. You are all doing great. Keep up the great work and next week, we’ll get ready to start tapering off and really getting ready for the marathon.

See you Sunday!

Green 15 by Lou Crompton:

Nice reasonably cool and breezy day for a romp thru da woods… we had 12 green ones at the park and were joined by Akiko at Aloha Gas… too bad Peter‘s admonition about staying safe was a day late for her… fell Saturday and got cut / bruised. Be safe… err on the side of caution… you’ve too much time and mileage invested in your training to suffer little mishaps now. Since our plan was a “long run” of 17 miles, I told Annette we’d be back 12:15… and when we arrived at her refreshment stand, the Garmin said 17.06 miles and time was 12:15. Green ones had an overall pace of 15.06… AND AND… pace leader’s Garmin fell off early on… had it inside a pocket virtually the entire distance… just “felt like” a 15 overall pace… would that qualify for a Turkey Trot prize? We appreciated Nelson for having the oasis open and for both Annette & Harry for having goodies for us at 12:15… and there were still other groups out on the road! Next Sunday we take a step back and “only” do about 15 for the Makapuu Light House Bus Run… be at the park 0715 and bring $3 or more for bus fare… and be sure to carry fluids particularly for the first few miles through the valley. Aloha

Golden 14’s by Dean Takeshige:

This Sunday had nice running weather, breezy partially overcast with a few light showers. With only little more than a month to go, now is not the time to get hurt. You will not have the time to recover.

Next week is the bus run. Be there at 7:15 a.m. with your $3 so we will be loaded and ready leave at 7:30 a.m. sharp. For the last bus run the 14s will take the scenic route and start off at Makapuu.

Keep up but don’t overdo your homework and we will see you on Sunday.

Da Comment Corner:

Last Bus run for the Year:

The bus leaves promptly at 7:30 a.m. so please be at meeting area by 7:15 a.m for last minute instructions. It seems that most groups are going to the last stop at Makapuu Point- approximately 15 miles. Please make sure to bring your water bottle.

That Time of the Year:

Yes, usually for me during this period of time (about two to three months before the marathon), I “suffer” from tremendous ego distortion thinking I’m a well-conditioned “youth laden” runner – but inevitably reality (not being so “youth laden”, lacking “true conditioning”, and devoid of any logical reasoning) appears in the form of aching knees, pulled calf muscles, and other major aches and pains throughout. Recently, while on a “homework high”, Mr. Ego seduced my brain with thoughts of “let’s try 9 minute miles on this ½ mile stretch to get in some speed work or let’s put in the extra 2 miles while we’re feeling good”. As I ice my calf and knees, take my ibuprofen, limp over to my couch to become a “wizard” on my remote, I realize my current fate. Maybe next year, I’ll learn.

See you at the water stops

Blair

Blair’s Weekly Update 10-02-2016

Doc’s Talk:

Doc gave us a great talk about cholesterol and some of the fallacies about food associated with it.

October 9th Portland Marathon Update:

The “Honolulu Marathon Clinic Team” had a very important Team Meeting and Pep Talk in preparation for Portland. Thank You to the Hawaii Sports Foundation for the support and dinner.

hmc-team-going-to-2016-portland-marathon

HMC team going to 2016 Portland Marathon

Table Duty:

Thanks to the dynamic duo of Rosanne and Wendy of the Sweet 16’s for a great table duty spread! The watermelon, PNB’s, and pretzels were just what was needed after a grueling run!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station, ran about 16 miles routing out to Lunalilo Home Road and the hill out there. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Some folks did the 808 Race 25K week and others are running the Portland and Chicago marathons in the next weeks. I was reminded about a few lessons. First, plan your race and assess your plan through out. I need to include hills in my homework runs, and transition to more speed work as target races get closer. Lining up at the start is always a challenge, and it seems that for the first two miles, runners are passing slower runners. I don’t have a solution for that and the bright side is crowds reduce the temptation to run too fast at the exciting start of the race. I notice that I tend to keep pace with whoever is nearby – running is a very social solo sport. I practiced race nutrition, and reminded myself not to try new things on race day. Finally, I remembered the challenges of getting up very early. I kind of hope someone organizes a pace starting at 7 p.m., way easier on my sleep cycle. 🙂

Pink Group by Leslie Ragodos:
(Pace 9:30-10:30 minutes per mile)

Hao, Brysen, Mica (apologies, if I misspelled your name), and I met at 6 a.m. to run our first nearly 18-miler. We ran along the Ala Wai to Magic Island and back for a total of about 7.75 miles. We stopped to listen to Dr. Scaff’s talk about sugar and cholesterol, where we saw Rosie and Arlene.

Rosie sends the following message: The clinic welcomes two new runners Jason, who is in the Navy, and Bethany, who is in the Reserves and a military spouse. Both just moved to Honolulu and are happy to have found the Clinic running group.

We were joined by Bob and Jeff for the second part of our run, 10 miles out to the former telephone booth and back. Today’s total was 17.75 miles at a strong 9:30-10 minutes/mile pace due to the cool weather conditions. Today was my last day as a Pink Group leader. I will be working part-time at Macy’s. Thank you all for your wisdom, friendship and support.

Next week, the Pink Group will meet at 6 a.m. again at Kapiolani Park.

(Thank you Leslie!!)

Silver Group by Lynnae Lee and Carl Silva:
(Pace 11:00-12:00 minutes per mile)

The Silver Group had nice conditions to run in today with gentle trades and an overcast sky. The group was led by its two tall, four-letter words, Paul and Carl. Nine runners headed out for our 3rd 16-mile run of the season. Those who completed the full course ran at a strong, average pace of 11:20 per mile. Today’s group included Rick, Cindy, Kara, Trieu, Bethany, Trish, and Matt.

At Triangle Park the group briefly discussed minimum homework requirements. At this point putting in at least 30 miles per week is what we should be trying for, but more mileage will help you run the full marathon at a stronger pace. The more mileage you do in your homework, the further out you push where you may hit “the wall” on marathon day. Just be careful to follow the 10% rule in increasing your weekly mileage so you don’t become injured from overdoing it.

Homework: A shorter run of 5-9 miles on Monday afternoon. Then two times during the weekdays, 8-12 miles each, Wednesday and Friday. Target 45 miles a week. Stretch afterwards.

Tip: Friends along the marathon course are a source of inspiration on your big day, but they can also be a great help if they’re staged in the right places. A friend with a bag of ice and a cola waiting by the Kahala gas station is a lifesaver. You won’t need a 2-liter bottle, just a small can will work. The sugar and caffeine give you a welcome boost at mile 22, and the bag of ice on a hot day gives some cooling relief. So, if you have a friend who’s willing, set them up with what you need handed off, and let them know how awesome they are for helping you out.

The runners-high moment: Post-run conversations with fellow runners, especially when they involve a place to sit and snacks. Sitting around talking story and sharing in the accomplishment of a hard training run completed successfully is a great way to finish off your Sunday run.

Upcoming:

  • 10/9/16: 16-miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park then heads back to Kapiolani Park. Group starting from the park will run to Trinity Church and back.
  • 10/23/16: 4th race of the Marathon Readiness Series (30K); Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon).

Shout Out Corner: Congrats to all those who completed the 25K race on October 2nd. Many were happy with their race performance on this challenging course (and with the ice cream waiting at the finish line). Smiling finishers included: Asami, Horacio, Melissa, Jun, Tony, Lynnae, Evelyn, Kam, Jan, Leo, Miyuki, and Tavy. A special congrats to our very own Doc Joe for another award winning finish, this time placing second in his age division! Awesome job. We’ll be expecting him to get first place next time. But no pressure, of course.

Best wishes to Byron (an original Silverado) and all of the HMCers who will be running in the Portland Marathon on October 9. We know you will represent us well. Go get your PR!

White Group by Bob Choate:
(Pace 12:00-13:00 minutes per mile)

Seven Months in and Ten weeks to go, are we feeling a bit nervous or a Little bored? Don’t let the latter divert you from your Goal. This first Sunday of October was greeted by a good talk by Dr. Scaff! Cholesterol was the topic and the bodies ways to deal with it All. If you have been running since March, Your Body is probably in the best shape of your life. Later Peter gave us the latest updates. The after party on Monday was changed again. It’s not KCC nor Dave and Buster! As of now, I can’t remember….
(Gordon Biersch)

Breaking up into our sub groups, we found the white group numbered 30 Strong. A Good Present were our Leaders Blair and Sam in attendance. Homework Runs were reminded as being very important at this time. And deciding what is working now with gels, shoes, clothing and other supplements that can be applied in the Marathon. Leading us out of the Park, which appeared very quiet… were Sam and Bob. With such a large group the single file line was long. The trades were blowing extra strong and the overcast skies lasted all day. The Surf off Diamond Head was pretty decent and not too crowded.? We made it to Triangle Park in no time. Another Speech by Blair and a talk about Weekly Mileage Total by Bob was informative. For some reason Sam was eager to get back to running. Off we went on such a glorious day. At the Doggie Park, we lost Sam and Charlie for their presence was required elsewhere. Two True dedicated spirited runners whom squeezed in a run for their day and our personal elated experience. On the way to the Gas Station, I was amazed with George, that we hit only one traffic light. Because of our long line – the back half pulled up on one light and we all got separated.

Our Group of 30 got smaller as a few more took to return at mile 4 due to injury or pain oncoming to their body. Luckily, Pace Setter Bob was not physically hurting and loaded up on gels. Off we all went up Kalanianaole Highway and the weather was perfect. Reaching Wailupe Park we lost Shan whom had an appointment to meet and needed to turn back. Thanks for your Company but you missed Nelson’s Oasis. Gatorade was cool and he had a fantastic potato chip dip. Thanks Nelson and Crew!

Doing only 14 miles was a lot easier than last week’s 16 miler. Our return trip to the Gas Station was like all the others, long. I think Charlie beeped his truck horn on his way back to Hawaii Kai. Everybody was doing a good job all the way to our beloved Triangle Park. Good Praise to Young boy George whom was really racing off the pace… never saw him going over Diamond Head. We all stayed together going back to the Park. So Very Appreciative for today’s table duty. Watermelons, Tangerines, Grapes and the bluest Gatorade I ever saw. Thanks for staying out so late in the morning.

Next week we have another 14-miler planned in anticipation of our 18 -miler the following week. If you feel a need to, members can do a lap around Kapiolani Park to add two more miles.

Then the following week, October 16th there will be no official clinic. So the white group will meet and 6:30 a.m. at the Triangle Park. And be doing our first 18-miler run which is tentatively plan to include the race course loop around Hawaii Kai. Pace Setter Bob promised a case of Gatorade and anyone else can chip in a with what they like. I think Russell wanted to get us all a Lobster or two? And chocolate covered mochie crunch?

Finally, today we had a full staff of Leaders with Blair, Sam, The Beautiful Jessica, Rich and Bob. We had our regulars – Sara, Chantel, Melyssa, Jamie, Mika, George, Hannah, Michael, Elena, Elaine Francis, Andrew, Russell, Shan, Ming, Kamaile, Mer, Eric, Richard, Darby, Charlie and Debbie. I know I missed 3 people, I’m so sorry. You were all appreciated and thanks for your support. Nine more weeks, another bus run, two 18-milers and don’t forget, the Turkey Trot. Then the Marathon Expo, Carbo Loading Party and the Fireworks! I must have missed something here and there. O, don’t forget out famous town run and post-race party!!! Then the week after Picnic with our new t-shirts and medals. We are all so blessed!

Can we get an Amen!

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

Today we started out with 15 people. I see later that a lot of people did the 25K race for the readiness series. We all hope and pray for this kind of weather on December 11, marathon day. Since it’s officially October, we did our 16-miler out to Holy Trinity Church. It sure seems like that mile stretched out longer since last year. We ran into the neighborhood to avoid the cars along Kalanianaole Highway, we ended up doing 16.31 miles at 14′ 47″ pace but that included our stops. We also calculated that at 13.1 half marathon we were at 3 hours and 20 minutes, hmm that would be closer to a 7-hour marathon.

Val will be out of town for 2 weeks, and Maile will update the newsletter. Today we decided that on Sunday, October 16, they would do unofficial run from Magic Island at 7 a.m. and run the beginning route of the marathon.

Beginners:

Buff Walkers by George Ushijima:

It was supposed to rain on Sunday, lucky for us it didn’t. There was a super pleasant breeze throughout the day that kept our temperatures on the cool side. It’s October, so we kicked it up to the last notch, walk 16 miles and go to Holy Trinity church as our turnaround point. Now, we gotta maintain and do the homework. There will be a normal walk on the next Sunday (10/9/16), probably repeating what we just did. The following Sunday 10/16 is the Susan G. Komen walk. That organization takes over the park completely, including the adjoining neighborhoods that will all their parking used up. So on Sunday, 10/16/16 we will meet at the Jack Lord’s Bust by Macy’s in Kahala Mall (near the new Drive through Starbucks) at 7 a.m. Our route will take us back to Kapiolani Park and then out to Holy Trinity and back to Kahala Mall. We’ll be meeting this Sunday, so you all there.

Keep on Walking!

Sweet16’s by Roanne Abe:

Perfect weather for a 15-mile walk. Overcast, maybe a drizzle of rain and nice, cool breezes to keep us cool and dry. It was terrific! Seventeen of us started out the day: Dan, Lynn, Sylvia, Ron, Cliff, Judy, Arlene, Karen, Annette, Linda, Glenn, Macy, Masaki, Annie, Pam, Harry and Roanne. Well, okay, Roanne was in spirit as she was manning the table at the park.

You all looked great coming back and in really good spirits. Your homework is showing. Thank you Nelson for keeping our spirits up and being there for us at the second park. We greatly appreciate it.

We’ll be meeting next week (10/9) at the clinic, and on 10/16 we’ll be meeting at Ala Moana Beach park to avoid the Susan Komen race. Sylvia, we wish you a fun and safe Seattle marathon!

Homework is 30-50-mile maximum for the week. Just keep it up!

See you on Sunday!

Green 15’s by Lou Crompton:

Our collective mahalo to Dr. Scaff for the all-clear on eggs and Spam… luv it. We had a dozen little green ones at the start line today and we meandered around for 4 hours 5 minutes; the Garmin logged us at 16.33 miles which means a 15.0 pace. I believe it… relatively cool temp and a nice trade wind breeze for much of our travel… bummer – it got warmer and we lost the breeze on Kahala Ave. We’re happy that with certain stretches one of our ladies got rid of some annoying pain, and by drinking a sports drink and using some gels, another person finished in far better shape than simply drinking water for these longer distances… we all need energy to keep us going and replacement minerals lost in sweat. 16+ miles is “serious” distance… think jogging the Great Aloha Run out to the stadium, pick up your shirt, and then jog back to Aloha Tower! Thanks to Nelson for welcoming us at the oasis, and to Roxanne for staying open with refreshments for the noon time crowd to arrive so glad she’s from the Sweet 16 gang]. After we do homework this week, we’ll meet again Sunday and maybe add another block or park to cover. Aloha

Da Comment Corner:

Joints and knees hurting – maybe, it’s not you!

Have you been running in your shoes since the clinic’s start? After putting on about 300-500 miles on one’s shoes, the cushioning and other materials start to break down so your shoes might be the cause of your sore joints and knee pain. On a personal note, I just switched to my new shoes (same model) this week after feeling aches in my knees and tightness in my calves during a 16 miler a few weeks ago. In completing today’s 14-miler (in my new shoes; broken in earlier with a few short runs), my calves and knees felt so much better. As mentioned, this is just from my perspective, but if you’ve been running in the same shoes since the clinic’s start and feeling some aches and pains in the ole joints, it might not necessarily be due to over training and perhaps a change in shoes might be in order. Anyway, just something to think about – it might not be you but perhaps your shoes!

See you at the water stops!

Blair

Addendum to Blair’s Weekly Update 09-25-2016

October 9th Portland Marathon Update:

Our race “Bummer Stickers” have arrived. We are having a Team Meeting on October 2 at LaMariana Sailing Club. Doc and Donna Scaff will be sending us off with some words of wisdom and encouragement! If you would like to join us, please call Darla at 808-216-0223 for Team Meeting details.

Bummer Sticker

Blair’s Weekly Update 09-19-2016

Table Duty:

Thank you Ron for the great goodies and waiting for everyone to finish!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala gas station, ran about 16 miles. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Please keep a careful eye out for dehydration, it was very warm today towards the end of our run and hydration is important – especially prerun. Here’s a link to an interesting discussion.

Enjoy!

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

The Red Group went out on Sunday with Steve, Linnea, Jun, Lisa, Sven and Chris for another 16-mile run. We started by running 9 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 16 miles. It was a very warm day with a lot of sun and temps above 80 by the time we finished. We ran at about a 9:35 pace for a total running time of about 2:34:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 5:45 a.m. at the second beach park for anyone that would like to join.

Happy running!

Pink Group by Leslie Ragodos:
(Pace 9:30-10:30 minutes per mile)

Today, on this nice breezy day, the Pink Group ran our second 16 miles of this training season. Runners today were Bob, Hao, Henry, Kozo and myself. We bravely practiced running the Kahala Avenue stretch of the marathon on our way back.

Congratulations to all of the runners who completed the marathon readiness race last weekend.

Only three more months until the marathon. Make sure you are consistent with your weekday runs (2-3 long runs per week) and Sunday long runs.

Next week we will meet at 6:20 a.m. again and run another 16 miles (6 + 10).

Have a nice week and be safe!

.Silver Group by Carl Silva
(Pace 11:00-11:30 minutes per mile):

Trade winds and blue skies greeted the Silver Group today, as we continued our training for the big day in December. John L. and Paul led a group of 16 runners that included Melissa, Koko, Cindy, Cassie, Samantha, Lance, Lee, Hong, John T., Rick, Trieu, Doc Joe, Tavy, and Carl. Lynnae was sweeper, having overslept. We are increasing our mileage now to push into the 16-mile realm for September and part of October. The long runs are necessary to prepare us both physically and mentally for 26.2 miles. This is the time to keep up with your homework and put in the miles on Sundays.

The group took our usual break in the shade at triangle park to discuss different methods of training. Speed work is one method used by some to train. It was suggested that this type of plan be used during shorter, homework runs rather than the long runs on Sunday. Hill training is also something that can be added into a shorter run to test and increase your strength and stamina.

Homework: Don’t skip these as they are critical to your training. Two times during the weekday, 8-12 miles each, with a rest day in between. Stretch after your run. Remember the 10% rule to avoid injury – weekly mileage should increase by no more than 10% per week.

Tip: When the long runs feel like their dragging you down and are too big to manage, try breaking them up into smaller sections. Don’t think about starting at Kapiolani Park and running 16 miles out and back. Just think about the part from Kapiolani Park to Triangle Park. When you’ve made it there, focus on Triangle Park to the gas station. Keeping your mind focused on smaller distances can prevent you from feeling overwhelmed on the run and hopefully make it an enjoyable time on the road.

The runners-high moment: What brings a moment of happiness along the running route? Running over Diamond Head, early in the morning, looking out over that beautiful ocean view. Most people are stuck in a dark bedroom while you’re out on the road doing something that benefits your body, mind, and soul. Really, there’s no better way to start the day! (Non-runners may think this is crazy, but they just don’t know what they’re missing.)

Upcoming:

  • 9/25/16: 16 miles. Early groups can meet at Waiholo at 6 a.m. to run out to first beach park and back. 2nd start option at 6:30 a.m. to catch the earlier guys headed back to Kapiolani Park for the talk. Those starting from Kapiolani Park will run out and back from Paki Ave to Trinity Church on Kalanianaole Hwy. Heads Up! Honolulu Century Ride. Watch out for bikes on the road – strict “single-file rule” on Kalanianaole Hwy to keep everyone safe.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season. Silvers will do a special route.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

Shout Out Corner: Congrats to all those who completed the 20K race on September 11th. Many were happy with their race performances. A special congrats to our very own Doc Joe for placing third in his age division! Show off that medal with pride. You earned it!

White Group by Bob Choate:
(Pace 12:00-13:00 minutes per mile)

We had another Great Talk and Super Good Weather for today’s run. Missing Jeff and Blair to give a short talk during our sub groups meeting, Leader Bob winged it the best he could do. Breaking further into our white group talk, I noticed a larger turnout that normal, counting 28 runners.

With Guru Sam back from a short vacation, He gladly led the group out of the Park. Going Up Diamond Head, Pace Setter Bob took over and kept the 12:30 pace or close to it. Reaching our first mile was blessed with so many happy faces.

Going onto Triangle Park is always nice with a downhill road. With a few newer runners Bob reminded the call out words we use while jogging. Single File, Bicycle and waving our arms when we change to walking. Also to note, Next week we plan to do a 16-miler. But this could change.

Around Doggie Park and onto the Gas Station was very pleasant with the trades blowing strong. Bad News for the Men’s Bathroom was down at the Gas Station. Out last was Bob, yes, I used the ladies room.

Thanks for holding up for me down the road. But Jessica pushing me to run at a 10 minute pace probably was what did me in later at mile 10.

Good News, at Wailupe Park we found the new refurbished restrooms open. No port a potties! Reaching Nelson’s Oasis was very rewarding with a cold drink and Pretzels. After a 5-minute break we took off for an easy return trip.

Farmers Road was a point where heat and the sun can take a lot out of you. Most the group now numbering 22, kept going strong. Somewhere before Triangle Park, Bob broke off and started walking with Sara.

Don’t get too down with setbacks. We are so close to the Marathon and little more homework runs we will rebound. My fault was sprinting and a stomach flu on Friday.

Thanks to Linda, visiting from California whom joined Sara and I walking. From afar we could see the white group still going. Then the Blue Group came up and passed us. Tried to run with them until Sam, whom was parked at the lookout, called out my name.

So Linda, Sara and I did that famous Blair Trick and beat everyone back to the Park. Thanks Sam! Big Congrats to Young boy George and Darby whom came in first and second.

As normal, our group broke apart on the last mile. Hope Blair don’t get word of this, Next week may be better with his Wisdom.

Today our Leaders were Jessica, Sam and Bob. Our regulators today were Andrew. Stefanie, Sara, Chantel, Melyssa, Darby, Hannah, Francis, Russell x2, Shan, Alfredo, Mika, George, Irina, Yumi, Elena, Elaine, Justin, Jamie, Ming, Linda and Brysen. Sorry I missed out someone’s name. You were appreciated.

O, remember… Nice to have you back Richard. Maybe next week, run as far as you can then call for the Sam Emergency Pick Up. Or just walk it off.

Take good care everyone and see you all next week. Don’t forget two homework runs and drink plenty water every day.

Beginners:

Buff Walkers by George Ushijima:

Eight pairs of soles took off for Kalanianaole Highway this morning. We enjoyed the trade winds which were especially helpful in pushing us up the backside of Diamond Head.

Had a couple “lessons learned”. We saw the possible negative effect of not having breakfast. And, we saw the effect of going out “too fast” (about 30 seconds per mile faster than the goal pace) when we slowed down (about 90 seconds per mile slower than goal pace) on the return leg. Fortunately, nothing fatal, just things to keep in mind.

The most important thing: We persevered.

No, the most important thing: Thanks to Ron and his gang for waiting for us slowpokes. The Gatorade and food hit the spot.

Sweet16’s by Roanne Abe:

Can you believe we have 12 weeks to go before Marathon day? How time flies. We did pretty good time this week and got in 15 miles with 16 people in the group: Dan, Lynn, Sylvia, Harry, Glenn, Masaki, Candi, Karen, Fran, Pam, Linda, Lily, Macy, David, Arlene and Roanne. Congratulations for sticking with the training program! You guys looked great! Cliff we missed you!

Keep up the good work and stick to your homework plan! Homework for this week is 40 miles total. And start looking at your shoes. If you think you’ll need new ones by Marathon day, now is the time to buy them and break them in.

See you Sunday!

Green 15’s by Lou Crompton:

Wow, the science of nutrition is confusing to us simple folks who just want to run in ever widening circles… last week our good Dr. T said eat iron; this week eat protein like meat… does this mean we should leave the shoes ON the horse when we barbecue one? Dunno… We had 14 at the start today including the long lost Miss Thailand who returned from her mainland US excursion – welcome back! We headed out to break the 15-mile threshold. Yea, mission accomplished! My Garmin said we did 15.08 miles in 3H 53M for a 15.4 m/m pace… we’ll take it. Our thanks to Nelson for having the oasis open, and to Ron for the refreshments when we arrived back in the park. And speaking of Ron, check out the nice photo & article on pg. 6 of the current Hawaii Sport magazine. Next week it’s more of the same for us now that we are 15 milers… keep up the homework, our Sunday mileage is getting serious. Aloha

Da Comment Corner:

Stuff:

Great job to everyone for sticking with it! Only a short time to go before the big day!

Third Bus Run coming up on October 30; part of the clinic’s readiness series.

See you at the water stops!

Blair