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Blair’s Weekly Update 06-21-2015

First Bus Run:

Thanks to everyone for being so prompt so we could leave on time. About 135 runners rode three Robert’s school buses and got dropped off Maunalua Bay in Hawaii Kai and the second beach park. I could hear all of the chatter going on – like students on a regular school bus -great camaraderie! Thanks also to all of our members who generously donated funds which were more than the fare. The clinic is very appreciative. It started off as a very hot day!

Special Table Duty:

Special thanks to Nelson and Marsha of the Purple group and staffer Jeff for putting on an informal table duty spread! We are indeed fortunate because we usually do not have special volunteers like Nelson and Marsha willing to give up their bus run to serve others. Jeff, as usual, ran in faster than most and prepared his mango bread and coffee for us to enjoy! U R ALL DA BEST!

Group Reports:

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

The Red Group went out on the bus run on Sunday with Steve, Tabby, Lisa, Earl, Joe, Jun, Les, Mike, Chris and Kozo for a 9-mile run from Hawaii Kai to Kapiolani.

We didn’t start running until 8:00 a.m., and it was already feeling very hot with hardly and hardly any clouds or breeze. We took a slightly different route back, opting for Farmers Road. to take advantage of the water stops to help hydrate more. Everyone did a great job as usual, and finished well.

Next week we’ll all meet at the 1st beach park and be ready to run by 6:00 a.m., so we can run 8 miles to the park with 6 miles on the way back out to beat the heat.

Happy running!

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)

The Bus Run: Nine Greys including Asami, Lance, Emily, Bobby, Bryan, Nikki (welcome back!), Diana, Bethany, and Ron boarded the busses for the trip to Maunalua Bay Beach Park. Our planned run included the loop around Hawaii Kai and we were joined by Leslie and Abe from the Pinks because they wanted to do the loop in the clockwise direction. We stopped at the dog park on Keahole Street for water which is fortunate as the fountain at Holy Trinity was not working.

Even though we got a few breezes here and there it was pretty hot the whole way. On Kalanianaole Highway we were mixed in with the Silvers for a while (making us the Chromies!). Along Kalanianaole Ron explained how the race route would be set up along the highway out to Hawaii Kai on marathon day. We continued on the marathon route down Kealaolu Avenue then along Kahala Avenue to Triangle Park where everyone set their own pace to the finish. Congratulations to everyone for finishing strong on a really hot day!

Stats:

  • Distance: 11 miles
  • Running Time: 1:59:11
  • Total Elapsed Time: 2:21:41
  • Average Pace: 10:49

Remember Ron will be away for the next four weeks so run with Bill if available or, if not, join up with the Silvers (11:00 – 11:30) or Pinks (10:00 – 10:30).

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

On the first bus run of the year, the Silver Group was split. Those with Fathers’ Day obligations adjusted their schedule to run earlier. The early birds ran from Waiholo Place out to Maunalua Bay to meet the buses and welcome the rest of the group to a beautiful starting point. Once the full group of 10 Silvers was together, John and Lynnae led them around the Hawaii Kai Drive loop, the turn-around point of the Honolulu Marathon. The group included Speedy Joe, Lance, Andy L., Moon, Carl, Beth, Jen, and Amanda. The completed run gave us 10+ miles at a pace of 11:30 minutes per mile.

Valuable information was shared when it was pointed out that Maunalua Bay is one of the best bathroom stops on marathon day. Most people take the time-consuming bathroom stop at the beginning of the Hawaii Kai Drive loop, but if you can hold it until you complete the loop, there is a line of vacant porta-potties waiting behind the water tables under the palm trees along Kalanianaole Highway as you come out of the loop and head for home. This stop can help you save valuable minutes off your time.

Water was a bit of a challenge for those who neglected to carry their own. The water fountains at the Hawaii Kai Dog Park and Kawaikui Beach Park were at a sad trickle, while the fountain at Trinity Church was completely dry. Luckily the day was filled with cooling trade winds and generous group members offering to share what they had; talk about the generous spirit of a marathoner!

The summer heat can have brutal side effects and put you in a funk. Please take precautions! Hydrate before coming to clinic and carry supplements. You know your body, so respond to its cues appropriately. Carry identification and bus fare just in case, and be sure to let your running mates know how you’re doing. Also consider your diet the night before; alcohol will dehydrate you, and a heavy meal could mean heavy running. This is all part of the training.

Upcoming:

  • 6/28 – 10-mile run with Kahala Avenue. People who want to start earlier can park along Waiholo Place at 6:25 a.m., run at 6:35 a.m.
  • 7/4 – Firecracker Run @ Kaena Point. A beautiful trail run! See www.ultrasignup.com.
  • 7/5 – Independence Run. No official Clinic, but we will have a special run. Tantalus??

Community: The Friends of the Library of Hawaii is holding its 68th Annual Book sale at McKinley High School Cafeteria. Event runs daily through Saturday, June 27. This is one of the best recycling projects in the state, and all proceeds go back to support all 50 of Hawaii’s public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs, and artwork.

And finally, happy Father’s Day to all of the HMC fathers and grandfathers. Hope everyone was able to honor the fathers in their lives.

White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 minutes per mile)

Bus Run:

22 runners started off with staff leaders Guru Sam, Monica, Dwight, Richard and Blair from Maunalua Baythe fun and frivolity started as soon as we assembled and began our 9-mile trek “homeward”. The weather was extremely hot from the start but we had some trades blowing from behind. But as we progressed on our Kalanianaole route, the wind subsided and “Mr. Sun beat down on us”. We ran back from Kahala through Farmer’s Road then back to Triangle Park (with shade), then “home”. 22 started and 18 finished together at our clinic starting point. Great job to everyone – the conditions were not the best.

Malia, Ivana, Russell, Melissa, Brett, Jaimie, Jin, Tomoko, Denise, Violet, Masato, Randy, Charles, and Mike were some of the runners in the group. I apologize as I missed a few of you. Again, you were all fantastic and wonderfully vibrant throughout the whole run (everyone must be doing their homework)! Congratulations on finishing your first Bus Run!! Miss you Bob!

Blue Group by Dave Darby:
(Pace 12:30 – 13:30 minutes per mile)

Today’s Blue Crew consisted of… Andy, Val, Dave, Coco, Betsy, Marisa, Michele, Emi, Enli, Tannia, Brent, Robin, Mo Beta, Mary and her son, and one other. What started out to be a gorgeous Sunday morning, Father’s Day gathering at Maunalua Park, turned out to be a sweltering 85 degrees less than 2 hours later. The sunrise greeting us as we looked toward Koko Kai allowed us to take a few nice photos and discuss the run route and then we quickly got started. To make sure we got a full 10 miles into our route back to Kapiolani Park, we ran about 1 mile east on Kalanianaole Highway and did a U-turn, heading towards Kapiolani Park on the Honolulu Marathon Route. On our return, we found the well was dry at Holy Trinity Church, our first water stop, and we had to continue our trot onward to Kawaikui Park, nearly four miles into the run. That is why it is important to always carry water (if you can) or know where the alternative water spots are located. The lack of early water spots took a visible toll on our runners early into the run – heat and humidity and fatigue. Despite the heat, we monitored each other, kept a very good pace, stopped at each water break area we could, and maintained an awesome single-file line.

Run summary: We all finished & no injuries! But remember to hydrate early, and often. We finished 10.35 miles in 2:19 and were extremely surprised to find Nelson’s Oasis had been established at the Clinic Meeting site! Nelson, thank you so much for setting up the precious ice-cold Gatorade and Water among the various snacks…and Jeff, thank you for always bringing that delicious mango bread!

Beginners:

Green 15’s by Lou Crompton:

Fun outing today… we ought to do something very similar in maybe 2 months. And the great mystery was eventually solved – where is #7? We waited and waited…we were last to leave the parking lot… where was she? Surprise… we won’t mention names but one of our gang got off the bus at the first stop… hmmmm. OK, so she made new friends on the walk back. Rest of us returned from Hawaii Kai Drive to our usual end point for a distance of 8.7 miles in 2 hours 11 minutes for an overall pace of 15.1 minutes per mile… that’s 1/3 the marathon distance…so we remain on target for a marathon finish of 6 hours 35 minutes (again). Couple macho men veered off to pass under the imaginary marathon finish line for a 9-mile route. Good job by all. And thanks for the pleasant and truly surprise “oasis” when we got back. Next Sunday, Green Team will go out for a 9.4-mile survey of toilets, phantom phone booths and ritzy houses. Sounds swell! Try 2 homework runs of 1.5 hours if your time permits or 3 runs of an hour each if you have to, but we are going for longer Sunday distances so better to build up endurance with the 90-minute jogs. Aloha

Golden 14’s by Dean Takashige:

Today was the longest and it also felt like the hottest day of the year. Clear and sunny skies, with and occasional breeze. This was our first bus run of the year, we opted to take the first drop off point at Kawaikui Park and run back. For a few of our runners this being the first time beyond the Kahala area.

Probably due to Father’s day we had less runners than usual. Outside of the route nothing really new except to get used to a lot more bike riders much more traffic along Kalanianaole, K-highway. This is where we need to pay attention and keep a single file. Although it was hot stopping at every available watering hole helped us keep moving along. Everyone did great, so keep up with your homework, at least 1 hour 2 times a week with a day of rest between runs. We ran 7.2 miles in 2 hours and four minutes and burned 733 calories.

See you next Sunday.

Lucky 13’s by Kim Ramos:

This week we completed our first bus run. Great job everyone for arriving at Kapiolani Park at 7:15 a.m.. For this bus run we got dropped at Kawaikui Beach Park. On this specific run we ran through Kahala Avenue and ended our run at the Queen Kapiolani statue to highlight the last 8 miles of the Honolulu Marathon. We ran for approximately 2 hours for 8 miles and burned about 630 calories.

During the run two runners fell down. The first runner fell down after stepping on the metal plates on the sidewalk. The second runner fell accidentally by tripping over their own feet. To prevent any accidents or injuries during our runs we need to be aware of our surroundings and use our signals of “heads up/hazard” down our line. Safety is key for our runs. Keep up with your homework runs, two times a week for about an hour. See you folks next week.

Happy Father’s Day to all the Fathers in our Honolulu Marathon Clinic Group!

Da Comment Corner:

Second Bus Run is tentatively scheduled for August 16th. The furthest drop off point for this run will be near Sandy Beach, approximately 13.5 miles.

Have a great week!

See you at the water stops,

Blair

Blair’s Weekly Update 06-14-2015

Doc’s Talk:

Dr. Scaff continued his talk on running injuries- common injury for beginning runners – shin splints which Doc mentions goes away as we become accustomed to longer distance running.

Table Duty:

Thank you Andy and Rich for doing such a great job at Table Duty!

First Bus Run:

Please be prompt (around 7:15 a.m.) so we might depart on time at 7:30 a.m. (There is no “Doc talk”). We have approximately 150 runners signed up; fare is $3. For first timers – we get bused to our starting point then run back in to our clinic meeting place. The route is on the actual marathon route so it gives us an opportunity to become familiar with some of the territory.

Please check with your group leader as to your route. Most will be dropped off at Maunalua Bay (across from Roy’s, Hawaii Kai) and run back (9 miles) or take in the Hawaii Kai Loop (additional 2 miles). If taking in the ”loop”, there is no fountain at the at the Hawaii Kai gas station, so carrying a water bottle or bringing some extra dollars to purchase a sports drink would be highly recommended.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Neil, Les, Maureen, Jun, and I ran a mixed interval. One tip: when trying new energy drinks or other stuff try small amounts. Next week is the bus run and the week after we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Joe, Jun, Les and Jimmy for a 14-mile run from the 2nd beach park to Kapiolani and back.

It was another hot day, with hardly any clouds until the last few miles of the run. Everyone did a great job, hydrating well and finishing as a group.

Next week is the bus run, and we’ll all meet at the regular HMC meeting place at Kapiolani Park by 7:15 a.m. to board the buses. Please remember to bring $3 to cover the bus costs, and wear plenty of sun screen, since it’s sure to be another hot run.

Following the bus run, the red group will start running from the 1st beach park at 6:00 a.m., and doing 8 miles to the park with 6 miles on the way back out to beat the heat. Happy running!

Pink Group by Rosie Adam-Terem:
(Pace – 9:30 – 10:30 minutes per mile)

A small group of Pink runners went out with Steve in the lead for a run to the first beach park, between 11 and 12 miles. Next week is the bus run. Please come early (buses load around 7:15 a.m. and depart at 7:30 a.m.) and bring your $3.00 in exact change. If you would like to donate more, that’s excellent! You pay at the door to the bus. The Pink group will get off at the last stop, Maunalua Bay. It is 9 miles back to the park by the straight route, or you can add the Hawaii Kai loop to get a feel for the marathon turnaround. Bring a water bottle if you plan to run the loop as there’s no fountain on that stretch. This month we plan to run 12 miles on Sunday. Keep up the homework runs, two one-hour runs at a minimum.

Aloha

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)

Ron and Bill led 6 Greys (including Asami, Ryan, Lance, Shauna, Bobby, and Diana) out on a sweltering hot 10 miler. Many groups left the park at nearly the same time so there was a lot of sorting over the first three miles.

At Aloha Gas Ron reminded the group that as a volunteer leader his priorities are safety, training, and fun. We do safety and training constantly so now it was time for the fun – we ran a mile and a quarter up Baby Kilauea and then back down. Before ascending Ron talked about how to handle hills: Straight posture with a slight lean forward from the ankles, keep your head up and shoulders back but focus your gaze on an area directly ahead of you so that you can sense the progress you are making up the hill (rather than looking at the top of the hill which doesn’t seem to get much closer with a single step), and, lastly, use an effort-based approach (use effort that is similar to flat terrain which generally means going a bit slower but you know you can make it to the top). Everyone did a great job on the hill!!

At Triangle Park everyone set their own pace back to Paki.

Stats:

  • Distance: 10.5 miles
  • Running Time: 1:53:28,
  • Total elapsed time: 2:13:39
  • Average Pace: 10:52

Next week is the Bus Run – remember to arrive by 7:15am to board the busses and bring $3 (or more for a donation). Also, Ron will be away for four weeks after the Bus Run and then has Table Duty on July 26th. Bill will be available to lead the Grey Group some of the time. If Bill is not present, run with the Silvers or Pinks.

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

A clear, sunny sky greeted a group of 19 Silverados on this 10-miler morning. About half of the group opted to start early from Waiholo Place to take advantage of cooler, early-morning temperatures. The Silvers were bumped up to full force when we met up with the rest of the group at Kapiolani Park, just in time for Doc’s Talk. Lynnae, John, and Henry led the group that included: Moon, Sun Hee, Speedy Joe, Lance, Terry, Koko, Carl, Doc Joe, Tavy, Miyuki, Dawn, Beth, Amanda, Nicole, Jen, and Kin. These warm days remind us of running conditions we need to prepare for by making sure we are well hydrated before the run starts, carrying water along the run, and drinking enough fluids afterwards to recover properly. We did a great job in hydration as evidenced by runners speeding up to get to Jimmy’s Pit Stop a.k.a. the Kahala Park public restrooms.

Cooler weather came as the group headed from Triangle Park to Kahala, with cloud cover rolling in along with some refreshing breezes. In total we ran approximately 10.6 miles in 1:53 running only time, at a 10:41 pace. Good job Silvers!

We talked about aches and pains that begin to crop up as the miles increase in our training. Lower back pain is a common condition for runners that can be aided by incorporating some core strengthening exercises into your life. A strong core makes life a lot easier. A plank position for a minute does a lot of good, and if you feel like that minute is lasting forever, just thing about 57-year-old, former U.S. Marine George Hood of California who just set the world record for planking at an astounding 5 hours 15 minutes.

Upcoming:

  • 6/21 – Bus Run #1. Bring water, supplements, and $3. Please be at Paki Avenue by 7:15 a.m. to board the bus; it leaves at 7:30 a.m.. If you only have a $5 bill, remember that donations are very welcome. People who want to start earlier can park along Waiholo Place at 6:50 a.m., run at 7:00 a.m.along Kalanianaole Highway (~4 miles) to meet the group getting off the bus at Maunalua Bay. (The run will start at the usual time, 7: 50 a.m. – 8 a.m.) The run out there and back with the Hawaii Kai Drive loop included should give you a 9 to 10-mile workout.
  • 6/28 – 10-mile run with Kahala Avenue.

Name Correction: Last week it was printed that Ryan and Ed had table duty, but it was Ryan and Gary. Sorry for the mistake. We really appreciated their efforts and generosity on 6/7.

Community: The Friends of the Library of Hawaii is holding its 68th Annual Book sale at McKinley High School Cafeteria starting Saturday, June 20, 2015 at 9 a.m. Event runs daily through Saturday, June 27. This is one of the best recycling projects in the state, and all proceeds go back to support all 50 of Hawaii’s public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs, and artwork.

White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 minutes per mile)

It was a very hot day with the sun “beating down“ on us from the start. Luckily, there were some trade winds that blew gently on various parts of our run. Guru Sam, Dwight, Richard Lisa and Blair led 24 enthusiastic runners for their second 10-miler. For many, this was the longest distance that one had ever run. All of our members did a great job in staying together and finishing together – shows one everyone’s’ patience, perseverance and dedication. Dwight’s’ comment after the run, “we have some tough runners; everyone kept up and no one gave up!”

We were fortunate enough to have these fantastic runners accompany us today – Russell, Francis, Elena; Ming, Ivana, our “quiet and demure drill sergeant” Violet; Jin, Jaimie, Denise, Sarah, Charlie and a few newcomers like 14 year old Raymond, Masato, and Sherwood. You guys were awesome!! Congratulations!!

Please remember our bus run next week – we will do a 9-miler starting at Maunalua Bay in Hawaii Kai. Please be prompt and be there at 7:15 a.m. and the bus fare donation of $3.

Blue Group by Dave Darby:
(Pace – 12:30 – 13:30 minutes per mile)

Dr. Scaff gave some very sage advice about minor run injuries, including shin splints, ankle & knee pains, etc. and recovery expectations. Interesting story about cutting holes in your shoes where you have toe/foot pain, but I would probably stay off my feet or gradually ease back into running of my feet were that bad. Peter reminded everyone to sign up for the first bus run for the year which will be on 21 June. Only sign up once, to give them a good headcount. Be at the park at 7:15 a.m. to get on the buses. Cost for the ride is $3.00 but larger donations are always accepted.

Andy had table duty, so Val led the Blues, heading out just before 8am. We took the usual route up and over Diamond Head to Triangle Park, quickly realizing we joined several groups bunched up and crossing over/thru each other almost all the way to the park. Going up Diamond Head, we maintained the best single file we could, given probably over 50 people were in our new line. We did crowd the sidewalk a bit, but with runners and walkers going up and down the sidewalk, we did pretty well. Once we got to Triangle Park, we were able to put some time, space and distance between groups and get on with our run.

After the Aloha Gas Station, we came across a group of fast walkers and Group Leader Lou joined Val running at the head of our group and led us about a half mile down Kalanianaole – great job Lou!

Run summary: Blues started with 13 runners & all finished but with varying routes, distances and times. For most, our run came to exactly 10 miles, according to my Galaxy, and a time of 2:05. That comes out of to a 13:12 minute pace – awesome for the mid-morning heat & humidity.

Hydrate and continue to do your homework! Looking forward to seeing you next week for the first bus run!

Beginners:
Buff Walkers by George Ushijima

Okay. Okay. I haven’t wrote a note in a few weeks. (5) It is June and we’re doing 8 miles on Sundays and are supposed to be doing around 14 during the week. This could be broken up to 3 sessions of 4, 5 and 5. Remember to rest between the sessions .It would also work if we did 2 sessions at 6 and 8 or 7 & 7. We jump up to a 10-mile outing on Sunday and 15-mile during the week in July. We started off small at the park and ended up even smaller when we got back to Kapiolani and such wonderful snacks. Our time was 2 hours and 38 minutes. We averaged about 3 minutes each stop coming out to 18 minutes for a total time of 2 hours and 20 minutes. At 8.32 miles that’s 16 minutes 50 seconds per mile. 7 hours 20 minutes to finish the marathon. Keep on Walking!

Green 15’s by Louis Crompton:

What a nice day to tour the countryside… sadly we had a few less people than normal… work schedules, illnesses, injuries, MIA and vacations all are causative factors. I can understand vacation to Vegas or Japan, but New Jersey? I don’t know how far we went today! Thanks to people wearing time & distance watches like a Garmin and others using a downloaded app on their smart phone – we had a tight group leave the park, stay together for the distance and return practically holding hands, but distances on the “machines” showed 8.48, 8.5, 8.6 and 8.7 miles. I hope our military is using a better GPS system than our group has… but a time of 2H 11M reflects a 15.1 – 15.4 min / mile pace which we’ll take. I guess some people walked, some hopped, skipped, or did a slow jog… yeah, that’s the rationale. Thanks to our table duty guys – great assortment of welcome goodies. Next Sunday is first Bus Run of 2015… Little green people will get off at Hawaii Kai Drive @ the Bay and meander back to the park. Bring $3 (or more) and show time is 0715. Just think, soon we’ll be leaving the park on foot and using Hawaii Kai Dr. as our turn around point … wow. Don’t forget all important homework runs. Aloha

Golden 14’s by Dean Takashige:

This was another hot Sunny Sunday. We did have a breeze at times which always feels very energizing.

We had a light turnout, probably due to the many runs occurring around the island. The topic was injuries, specifically shin splints, which we found out is common for new runners, until their bodies restructures itself to accommodate this new activity. Read Dr Scaff’s book details for the recovery from such injuries. As the mileage gets longer each month some of you will start getting aches and pains in your foot or knees etc. When this happens ask one of the leaders or more experienced runners for tips and suggestions on how to deal with this. You can also approach Dr Scaff, he would be happy to answer your questions.

Next week is the bus run, so be at the park by 7:17 a.m. The bus will depart the park at 7:30 a.m. Don’t forget your $3, sorry we don’t take credit cards.

We ran 8.4 miles in 2 hours and 25 minutes and burned 875 calories. Keep up with your homework and we will see you early on Sunday.

Lucky 13’s by Kim Ramos:

Another great and successful 8 mile run from our Lucky13s group. With 16 runners in our group today we ran 8.20 miles in 2 hours and 11 minutes with a 15:59 minute per mile pace (including water stops). We roughly burned 1,128 calories on this hot day. Great job team on maintaining our single line form and relaying messages from the end of the line to the front of the line. Our clear communication in our group is key for safety for all our runs. Next week is our first bus run for the year. Be sure to be at our meeting spot at Kapiolani Park at 7:15 a.m. sharp. Don’t forget your $3.00 bus fare. Remember we’ll be tackling the long Kahala stretch for the first time. Be sure to bring a water bottle to keep yourself hydrated at all times. Until next week, keep up with all your homework runs folks.

Da Comment Corner:

Joy of Running:

Start off deliberately slow – no pressure on the legs and lungs; as we run, we envelop and experience through our senses more than just the physical benefits of running – we are exposed to the beauty of our surroundings; our heightened sense of smell is keen to the freshness of the tropical breezes and the fragrances it carries; we feel the sturdiness of the earth beneath us with each stride. Enjoy the ride – try not to focus on just the results.

See you at the water stops,

Blair

Sticky: Note from Dr. Scaff 06-06-2015

We are launching a project to help eradicate Juvenile Diabetes by introducing an exercise program (based on our Honolulu Marathon Clinic protocol) into a local intermediate school (already selected).  We will be gathering data (vital statistics, lab values) and following these students from the 7/8th grade through their senior year and plan to publish the results in a study then make the program available nationwide.

We know the result, but we need your help and support in getting this off the ground.  You are all success stories of the Honolulu Marathon Clinic and we would like you to visit the Hawaii Sports Foundation/Diabetes Project fundraising web site, and see how you may help us by donating and/or spreading the word to your friends and family.  Please add this link to your Face Book Page, Twitter, Instagram and Linkedin Accounts.

You may also make contributions (which are tax deductible) by sending your checks to:
Hawaii Sports Foundation/Diabetes Project
2185 Round Top Drive
Honolulu, Hi 96822

Mahalo for your kokua!

We are also looking for volunteers who would like to help us with work on maintaining our website.  For those interested/able please email Donna Scaff.

Blair’s Weekly Update 06-07-2015

Doc’s Report:

Dr. Scaff talked about running injuries and how to recover from it. He also mentioned to “stay the course” and follow the plan laid out by the clinic. He mentioned the main source of injuries – “overrunning” or overtraining.

Table Duty:

We thank Green 15 staffers Gary and Ryan for the great food and drink at Table Duty today despite the lack of equipment! The sushi and other goodies were delicious! Thank you guys!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Nancy, Les, Frank, Jun, and I ran a mixed interval. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Joe and Chris for a 14-mile run from the 2nd beach park to Kapiolani and back. It was a beautiful day for a run, but with hardly any clouds, it turned hot quickly. Hydration is becoming more and more important as we head into the summer months and the distances increase. We will continue with our 14-mile runs during June, and then increase the mileage next month. Don’t forget the first bus run on June 21st! Those are always fun point to point training runs. Happy running!

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)

Seven Greys, including Shauna, Bobby, Ryan, Cassie, Diana, Bethany, and Samantha were led out of the Park by Bill and Ron on a very hot Sunday for a nice 10-mile run. We did introductions at Triangle Park and proceeded to Aloha Gas where Ron further discussed the Doc Talk topic of injuries, how we get them – generally too much too fast, how we deal with them – most often ice and rest, and how do we prevent them – be patient with training and strengthen core muscles, glutes, and hip muscles. Some typical exercises to help with this strengthening can be found on the Runner’s World web site at http://www.runnersworld.com/workouts/rehab-the-right-way.

We made it to the turnaround point and headed back to Aloha Gas where Ron pointed out that at 6 miles most of the group members were getting ahead of the pace set for the Grey Group (10:30 – 11:00). Running ahead is ok if you choose to do so but keep in mind that the Sunday long run is not about speed, it is about endurance – going the distance. Bill also mentioned that there is a tendency to speed up as you get near the end of the long run just to get it done. Speeding up too soon could make the final miles much tougher. In Grey group, individual pacing is usually reserved for the last two miles – which we did from Triangle Park and everyone did a great job of finishing strong!

Stats:

  • Distance: 10 miles
  • Running Time: 1:46:57
  • Total elapsed time: 2:07:02
  • Average Pace: 10:45

Next week (6/14/15) will be another 10-miler to include Baby Kilauea. The following Sunday (6/21/15) is the Bus Run – please remember to sign-up on the bulletin board so that there will be an accurate count.

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

Welcome to June (and all of the hot, humid, weather that comes with it). Fortunately for us we were treated to some pretty consistent breezes, but it was still hot. The humidity kinda crept up on us. We kept up good conversation to keep our minds off of the heat. John led the Silverados for most of the run, giving speedster Henry a break. We had 14 Silvers today, including: Lynnae, Dawn, Koko, Beth, Paul, Terry, Jen, Moon, Sun Hee, Scott H., Kim, and Horacio. We were reminded about maintaining single file along Kalanianaole, since that’s where we’ll be running from now until November. There were several smart Silvers who started their run early, so only 9 of us returned. Others of us braved the heat, even if it meant walking a little in the last couple of miles.

Homework: (the key to HMC success): 2 homework runs of 6-8 miles each with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Early morning or evening runs are a good idea for summer.

Summer Reminders: Sunscreen is a good investment. Hydrate the night before a long run. Bring a gel, gummy, or other supplement for Sunday.

Upcoming:

  • 6/14 – 10-mile run. We will start an optional early run to beat the summer heat. Meet at Waiholo Place at 6:30 a.m. and start 6:40 a.m. Or meet at the gas station 6:50 a.m. The goal is to get to Kapiolani Park for Doc’s talk. The early runs will not necessarily be staffed, but we’ll try this out since several asked about running early.
  • 6/21 – Bus Run #1. Sign up on the bulletin board at the Clinic so the correct number of buses can be ordered.
  • 6/28 – 10-mile run with Kahala Avenue.

A Big Mahalo to Ryan and Ed for the terrific snacks today. It was a very generous spread of sushi, malasadas, chips, fruit, and ice cold drinks. They had to work extra hard and utilized their own personal equipment. Thanks for going the extra mile! It was definitely appreciated.

Black Group by Ivan Irie:
(Pace 11:30 -12:30 minutes per mile)

In this hot and muggy morning, Jan, Tomoko, Manami, Atilla, Devan, Ivan, and Russ began their run at the Clinic Start towards Diamond Head, Triangle Park, and Kaimuki Middle School. At the Water Dharma stop, we were joined by Shelley who moved up from the White (?) group and we continued through Aloha Gas Station and to our turn-around point of the nonexistent telephone booth (or pole) on Kalanianaole. Because the conditions were not ideal, we decided to forego Kahala Ave and went through Farmer’s Road where we were joined by Doug, and we returned to Kapiolani Park. Here are the stats: 9.5 miles at 12:00-ish minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. For next week’s run, the Black Group will be meeting at the Waiholo Place. We will be running from here at 6:30 a.m. sharp to make it in for the Clinic talk and run back to our cars. Here is the link to our meeting place: https://goo.gl/maps/uxf2r

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

Our first ten miler was another challenge for about 26 runners. We were joined by Blair, Sam, Rich, Dwight, and pace setter Bob for our group leaders. Also out in force were our regulars Brent, Melyssa, Ming, Violet. Ivana, Gin, Jamie, Chong, Charlie, Francis, Russel and new comers Denise, Sarah and Kelly. Sorry if I missed a few others…We are always happy to have new runners. Today’s route had us reach the Gas Station then go up Kalanianaole Highway for a mile and turnabout. By this point the heat was coming on. At the Gas station we took another break before we took on the famous Farmer Road. Heard back in the old days, there was a pig farm here. Today we covered ten miles under a 2:08 moving time, which was pretty fast with the weather condition. Keep up your homework runs, 5 miles and or 1 hour, done twice…like Tuesday Thursday, need to rest one day in between. Best news, our first bus run is coming soon, sign up and be on time. The bus waits 4 no 1.

Beginners:

Sweet 16”s by Cliff Hand:

Big crowd today: 21 enthusiasts! An interesting mix of freshmen, upperclassmen, and one first timer (Sorry about the non-PC wording, but I just can’t bring myself to write “freshmen/freshwomen”. Apologies to those whom I might have offended, because, after all, the Sweet Sixteen pace group is mostly women). It was our first official trip to the gas station, a total out-and-back distance of 8 miles. If you stop to think about it, that’s about a third of the marathon distance, and I’d say we’re doing pretty well on our training. Nice day, not too hot, and completed mostly without complaints.

Green 15’s by Lou Crompton:

A timely and well received talk today… and who hasn’t had a runner’s pain? Great advice – cure yourself… and if that fails, go see a doc. Have a “pro” help you analyze your strike and mechanics, then wear good shoes fitted for you. We had a number of our green people out for miscellaneous reasons, but 8 took off from the starting block. Welcome to first timer Susan and [with us] Gina. Evening weather news reported trade winds in the morning… where? Not on our course. Warm, humid and scarce breezes today, but we go out every Sunday. “The Plan” was to do a simple out and back, maybe 8.1 miles, to get newbies familiar with the residential streets past Aloha Gas Station – plus find the phantom phone booth – all part of training. But coming back the women demanded – wow, demanded – that we go up Kilauea Hill. Maybe a democratic vote would be in order? Surely the majority doesn’t want to climb that steep mountain… wrong! More hands than I could count. I should know better than ask when the girl in front is wearing a tee shirt that says “Quitting is not an option”…luv it. So the macho guys went around 18th Avenue and Lou led the females up Kilauea Hill…but 1/2 way up he sprinted to the top to demonstrate what we all should be doing by the end of our training year. Anyone remember the obviously old phrase when women were called the weaker sex? In 2015 the stronger sex climb up Kilauea Hill. Despite navigating new terrain, searching for a phantom structure, and an unexpected mountain climbing trek, all in less than stellar weather, we somehow managed to finish with a 15.9 m/m pace. The marathon will be easier. Thanks to our green staffers Gary and Ryan for the refreshments with bonus sushi and homemade goodies. And Happy Birthday Dean! Suggested homework: 2 days at 1.5 hours each. Next Sunday “the plan” is for 8.5 miles – and we do not return via Kilauea Avenue. Will our first timers return after this intro – they said yes. Aloha

Golden 14’s by Dean Takashige:

This was our first run in June the weather was clear and sunny…luckily we were blessed with a slight breeze along the way. Hey gang its officially summer, don’t forget your sun screen before you leave your home. To our new runners, we introduced the Beer cave and our generous neighbors in the Kahala area who have water fountains set up for runners running through the neighborhood. These will be familiar landmarks in the months to come. As Dr. Scaff said in his talk, listen to your bodies and if you get injured or start feeling pain ask your fellow experienced runner about it, and scale back your training to let your body heal. Our group is doing well, as all the runners took the increase in mileage with no problems at all. This month plan on increasing your homework to 3 times a week for an hour. As it works out at least two of the days will be back to back. Still try to have a day of rest between one of the 3 days. Reminder, if you are planning to go on the bus run please sign up on the bulletin board so we have an accurate count of how many buses to order. We ran 8.4 miles in 2 hours and 40 minutes. We burned approximately 860 calories See you all next Sunday.

Da Comment Corner:

First Bus Run – June 21st (also Father’s Day)

$3 Fare. Please sign up on our board.

Quotes from Runner’s World:

“Good things come slow – especially in distance running.”

Bill Dellinger, University of Oregon, legendary track coach

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” Edward Stanley, Ore

“Getta Man”

I finished my most recent marathon “running in” because of the “Getta Man”. Had I not heard the “clok, clok, clok” of those wooden platforms and the chant, “fight to….fight to; gambare…. gambare”, I would not have finished at my prescribed time. I was ready to walk/run (mostly walk) the rest of the way, from the start of Kahala Avenue until the finish at the bandstand. My weary legs and throbbing knees were resigned to an easy run/walk cadence the rest of the way. As the chants became louder, I got a bit curious, then motivated. A swarm of followers surrounded the “Getta Man” – runners from all over the world – not just Japanese runners made up this “menagerie”. I joined in!

As he and his followers stopped at the last water stop in Kapiolani Park, I smiled at him and thanked him for an “incredible journey” as I decided skip the stop and to finish up. As he stopped to get a sip of water, I still vividly remember the blood stains on his tabis (Japanese toe socks) which also “painted” his wooden gettas (Japanese platform clogs) with red streaks.

He was simply amazing and I shall forever be grateful for his gift in inspiring me to persevere, overcome adversity and finish – perhaps a life lesson as well!

Blair

Have a safe and enjoyable week!

See you at the water stops,

Blair

Blair’s Weekly Update 05-31-2015

Doc’s Talk:

Dr. Scaff spoke on cholesterol; we need it to survive.

Table Duty:

Thank you Tom doing such a great job at Table Duty! We also thank Bob for assisting in the cleanup! Thanks guys!

First Bus Run – June 21 (Father’s Day):

Please sign up on the sheet so we can try to get the appropriate number of buses for our members. Fare is $3.

The route is on the actual marathon route so it gives us an opportunity to become familiar with some of the territory. Although on Father’s Day, we should be done in plenty of time to celebrate with the family.

Please check with your group leader as to your route. Most will be dropped off at Maunalua Bay (across from Roy’s, Hawaii Kai) and run back (9 miles) or take in the Hawaii Kai Loop (additional 2 miles). If taking in the ”loop”, there is no fountain at the at the Hawaii Kai gas station, so carrying a water bottle or bringing some extra dollars to purchase a sports drink would be highly recommended.

Group Reports:

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

Most of the red group ran the 2015 Honolulu Ekiden & Music marathon relay on Sunday. It was a bit humid, but the sun stayed behind the clouds for most of the morning. This was an out and back course that started at Kapiolani Park and went straight past Hawaii Kai and up to Sandy Beach and back. Chris, Beth (from the silver group), Steve, Tabby, Joe and Jimmy did the 6 legs in under 4 hours. If you see any of them, please congratulate them all on a job well done! Jun ran with another Ekiden group, and Lisa and Earl maintained their training with a self-paced run of their own.

Next Sunday, we’ll be meeting at the 2nd beach park and running in for 7 miles starting at 6:15 a.m. and running back out after the talk. All reds are encouraged to sign up for the Bus Run on 21 June – the signup sheet is at the HMC meeting place on the bulletin board on Sundays.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 9:30- 10:30 minutes per mile)

The Pink group went out with 11 runners, three borrowed from Ron’s group for runs varying in length from 7 to 8 to 10 and almost 11 miles depending on the condition of the individual runners.

Next week will see the start of the 12-mile Sunday runs. We will run to the first benchmark and back to the park.

Don’t forget to do those weekday runs! Two one-hour runs is the minimum. You may like to add another day, or miles to your homework runs.

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

A majority of the Silver Group decided to do the Ekiden today. It was a great way to build camaraderie along the 26.2-mile course from Kapiolani Park to Sandy Beach and back. Teams were treated to good music and food at the finish (all that for running only 4-6 miles!). HMC was very well represented at the Honolulu Ekiden across most ability groups – Advanced Group, Red, Grey, Silver, Black, White, Blue, Green, and more. The HMC spirit shined through, and everyone seemed to have a fun time both on the course and at the finish. Regardless of any mishaps with missing sashes or delayed teammates, HMCers were not deterred from having an enjoyable Ekiden. This unique team event provided us all with marathon PRs! The Silverados at Ekiden included: Paris, Henry, Lynnae, Tony, John, Dawn, Koko, Beth, Paul, Tavy, Doc Joe, Speedy Joe, Lance, Terry, Melissa, Amanda, Jen, Kin, Asami, Jun L., Jun K., Debbie, and others I’m forgetting (sorry). It was an overcast and slightly humid day, with some breezes. The sun made its appearance towards the end. It is clear we are going to have a hot summer.

Homework (the key to HMC success): 2 homework runs of 6-8 miles each with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Doing your homework will ensure Sunday runs stay enjoyable.

Reminder: If you haven’t yet signed up for the Clinic, please do so on their website. It’s free but they need to have your emergency information on file. See honolulumarathonclinic.org.

Upcoming:

  • 6/1 –Early entry price deadline for the Marathon Readiness Series. Highly recommended for newbies to get some race experience before Marathon day. This series allows runners to test their training under race conditions.
  • 6/7 – First 10-mile run along Kalanianaole. From this date on all of our runs will include Kalanianaole Highway. Please be very mindful of single file on this stretch of road as cyclists can creep up on us quickly.
  • 6/21 – Bus Run #1. Sign up on the bulletin board @ Clinic.

Black Group by Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

With the return of our fearless leader Russ, Black Group celebrated his return by having a few MIAs due to other obligations including going to a graduation on the Big Island, getting a motorcycle license, and running in the Ekiden. Tomoko, Attila, Manami, Jan, Ivan and Russ began their ran at the Clinic Start towards Diamond Head, Triangle Park, Kaimuki Middle School, no Water Dharma, and to Aloha Gas Station. We did not enjoy the hot and humid weather and opted to run back to Kapiolani Park through Farmer’s Road and save Kahala Avenue for Devan’s return next week. Here are the stats: 8.0 miles at 11:20 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. Next week we will be running 10 miles starting with the clinic.

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

Another blessed 8 mile run via the official marathon route. Dr. Scaff thanked everyone for a wonderful 8th birthday last Sunday. We had about 25 runners. Jessica, Lisa, Ming, Jamie, Chung, Jin, Serina, Melyssa, Francis, Sam, Melena, Malia, Russel, Dwight, Violet, Ivana, etc. Made it around the doggie park, saw the first transfer leg for the Ekiden Race at the intermediate school. At the gas station everyone regroup for the Kahala Avenue stretch, which was a hot one. 8 miles timed at 1:44 moving time. Tom from the purple group made a good table spread. Bananas, apples, brownies, custard pie, pretzels, all you can ask for. All in the white group was reminded of next week 10-mile run. Please do your homework…

Beginners:

Sweet 16’s by Cliff Hand

The Sweet Sixteens kept a pretty good pace today – no official GPS measurement, but it felt to our three leaders (Cliff, Pam, and Chris) that we were up to snuff or a little beyond. We had eighteen people today and recorded two “firsts”. Chris led a splinter group of three for our first time all the way to the gas station – 7.8 miles. Fifteen of us turned back early so as to get back in time to hear Doc’s extra talk on cholesterol. Cliff showed another splinter group of about six people our first detour on the scenic route. Pam brought her contingent back the standard way. We had time for some cholesterol-rich snacks before we heard from Doc that dietary cholesterol is rarely, if ever, the cause of health problems

Green 15’s by Louis Crompton:

Fine day to end the month… Green Team had 11 participants today and we went out for our prescribed 7.5-mile jaunt over hill and dale. Fun to see some of the relay race people coming back… some were really hustling down the road and others, well, you wonder why they signed up… Congrats to all the Ekiden finishers. We skipped along at a 15 pace and returned for ono (many homemade) refreshments in 1hour 53 minutes- hey, we’re serious about finishing the December marathon at a 15 pace (again). Next Sunday we’ll add a tiny 1/2 mile to the route and do 8hrss in 2 hours. Come check us out. Remember to get in your 2 homework runs of about 90 minutes each… it’s June. Aloha

Golden 14’s by Dean Takashige:

Our last Sunday in May, wow time if flying by… The overall turnout was a little light but partially due to the Honolulu Ekiden Relay going on also. We still had about 11 in our group. We took a flatter route yesterday since Sandra and I had already run the first leg of the Ekiden but we still had a scenic and enjoyable run along the Ala Wai and back. We added a couple new friends to the group, remember it’s never too late to join the group; we love to have your company.

Everyone remember to do your homework 2 1-hour runs during the week with a day of rest in between runs. Next week Sunday is the first Sunday in June and we will start our 8-mile runs — basically to the Aloha gas station and back. We ran 4.8 miles in 1 hour and 34 minutes and burned 479 calories. Take care and do your homework and we will see you next Sunday.

Lucky 13’s by Kim Ramos:

Congratulations to all of the runners who completed the 2015 Ekiden run.

It was a great day for running today. The Blue 12’s joined us today for our run. We had a total of 17 runners strong. We ran for 7.67 miles and burned 739 calories. June is coming right up and we’ll be increasing our mileage to 8 miles. Our training miles is increasing month to month. It’s important to maintain your homework run at least 2 times a week for about one hour. The Honolulu Marathon is 6 months away. Here we come!

Da Comment Corner:

Great party for Dr. Scaff’s birthday! Fantastic food, entertainment and of course, company! Happy 29th again as we “ole timers” say. Thank you for giving us the marathon clinic!

See you at the water stops,

Blair