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Blair’s Weekly Update 08-21-2016

Doc’s Talk:

Guest speaker and clinic member, Dr. Ando spoke about running and asthma. A great talk and truly appreciated by runners afflicted with the ailment. Dr. Ando’s daughter is also a member of the clinic and following in dad’s footsteps – she’s currently a student at the UH Medical School.

Table Duty:

Thanks Tom for the great food and drinks. This is Tom’s second go round at table duty and, you are truly appreciated!! Ask Tom about his cabbage soup diet; he’s lost over 70 pounds!!

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 14 miles at a 8:40-ish pace. Next week we will meet at the Kahala gas station at 6 a.m., and folks are starting to do 16 miles.

We’re entering the time of year when runs during the week become more important. As we increase mileage, remember the 10% rule and don’t overdo pace or distance increases. Gradually increasing avoids injury.

I read an interesting article on running longevity that I wanted to share:
http://www.newyorker.com/news/sporting-scene/meb-keflezighi-bernard-lagat-and-the-secret-to-running-forever?mbid=gnep&intcid=gnep&google_editors_picks=true

Enjoy!

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

Hao, Henry, Horacio, Kozo, myself, Cindy, Earl, Jeff, and Ryan O. met at 6:20 a.m. and ran along the Ala Wai canal to Magic Island and back to Kapiolani Park (approximately 5.6 miles) to listen to our guest doctor speak about asthma to raise our awareness of this potentially serious condition which affects athletes of all abilities.

We were joined by Alfredo, Bob and Nick for the second part of our run to Aloha Gas and back. Several of us ran back along Kahala Avenue. We ran a total of approximately 13.8 miles, not including water breaks.

Next week we will meet at 6:20 a.m. at Kapiolani Park again and run an approximate 6-mile loop around Diamond Head before the next guest doctor’s talk. We will finish with another 8 miles, for a total of 14.

The following week is Labor Day weekend and there will be no formal clinic. We are considering meeting to run Tantalus again, or some other route. If you would like to run with us and have any preferences for routes/times, we will discuss again next Sunday.

Have a great week!

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

The Silver Group ran well on this third Sunday of August. John L. and Lynnae led the group of 14 runners today, out to Kawaikui Beach Park (2nd beach park) to give the Silvers 14 miles of training. The group included Koko, Paul, John T., Lance, Rick, Trieu, Bode, Hong, Tuan, Elizabeth, Samantha, and Carl.

The humidity was high this morning and runners looked like they’d been in a downpour by the fifth mile, with all the sweat their tech shirts were trying to wick away. However, the run cooled a bit out in Kahala as light showers and overcast skies blessed the runners. The 14-mile run was done at an average pace of 11:20 minutes per mile that provided a calorie-burn range of 1,100 for the light, 100 pounders to 2,200 for the 200-plus pound runners.

Tip: Give bikes the right-of-way in bike lanes. When running on Diamond Head Road, avoid the bike lane if you’re running with traffic since you cannot see the bikes coming from behind you. If you’re running against the flow of traffic and you see a bike coming, please clear the lane. This prevents bicyclists from having to move, dangerously into traffic. Runners are better able to weave through pedestrian traffic than bikes, so let’s keep our fellow road-exercisers safe and give them their space.

The runners-high moment: What brings a moment of happiness along the running route? Nelson’s Oasis! The bright spot of any training run 14 miles, or greater, is the rest-stop and refreshments provided by Nelson and the Purple Group. They do all of that out of their own kindness and pockets. Please be sure to let them know how much you appreciate the fantastic gift they are a giving you every Sunday we get to that park. “Mahalo,” to all of you at the Oasis!

Upcoming:

  • 8/28/16: 14 miles including Kahala Avenue. Early runners meet at 6:30 a.m. at Waiholo to run to the park and hear the talk. The rest of the group will run out to the second beach park, Kawaikui Beach Park, and back to Kapiolani Park. Let Carl know your preference for a Sunday or Monday run on Labor Day Weekend.
  • 9/5/16: No Clinic. Unofficial run TBD. Currently looking at a Tantalus trek on Sunday or Monday.
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point. Clinic runners will be doing 14 miles to Kawaikui and back.
  • 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.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

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

It was another great day! After last week’s Bus Run, it was good to get back to our regular routine and show up a little late. Blair was up for a sendoff speech for a whopping 24 white group runners. Was nice to see everyone willing to take the whole 14-mile run.

Leading us out of Kapiolani Park was our Pace Setter Leader, Bob. Thanks to Blair for warning everyone to stay behind the pace setter. Best to report, Our Group showed so much respect and loyalty to stay as one and run a little slower than their body wanted too.

Going up Diamond Head was so rewarding with the best view in the world. Surf was looking good and a slow 13 minute pace kept everyone together. First water stop was a bit longer with our numbers.

Racing back to the front, Bob kept everyone on pace which was challenging with the good downhill section. At the Triangle Park, Blair gave us another good talk. Do your homework runs!

Back to our run, around Diamond Head was nice and onward to the Gas Station was always Interesting. We scored three red lights and got a good greeting from our on- route Pastor. Making the Gas Station gives us time to regroup and meet our other Clinic members.

Back to running, Kalanianaole Highway is our true marathon program. The side streets are a special time where we can run anyway we like, 4 astride or splitting apart in different lines.

Thanks to Kara for joining up with us after finding her going the wrong way. She did a good job taking Jessica’s place in racing Leader Bob to the 5th mile marker. I think she had me sprinting under 9 min/mile speed.

We made it to Wailupe Park in top shape and had high hopes for Nelson’s Oasis. Thanks to my fellow runners, whom took time to run up front and chat with our Pace leader Bob. At Nelson’s Oasis we had the coldest Blue Gatorade and nice Pretzels. After a 5-minute break, the leaders had us back to our return run.

And like a heaven sent blessings, for the next two miles we got the best light shower mist and overcast skies. At the Gas Station, mile #10 we got another good break and time to refill our water bottles.

By the time we got to Farmers Road, the sun was back. Pace was holding 12:30 with a few slow down ladies shout outs. I can’t Remember how we got back to the Triangle Park but we all were still together, Minus a few runners – we still were 22 strong.

Blair declared Leader Bob to go back in front but I was getting toasty. By the first lookout I was out. Finding Stefanie and Andrew in the back, I convinced them we could break it down to half miles runs.

For all of us runners whom were trying to catch up with these longer runs, we did great today. I was in the last group and we came in two minutes behind the Front group. And last week little man George could not do 11 miles and today he was somewhere up front?

Table Duty was so Appreciated, Loved the sandwiches and more cold Gatorade. Reminder next week, Is Kahala Avenue. A Little farther on the run and the actual race course.

Suggestions for next Month, with longer runs coming up – In the past we started with a earlier time. We meet at 7am and run a lap around the park to get 2 miles in or more. Especially a 18 miler, we could do 4 miles. Another good point, the days are getting shorter.

O, Final Roll Call… We had leaders Blair, Rich and Bob today! Regulators Russell, Darby, George, Mika, Arlen, Andrew, Stefanie, Jamie, Chantel, Sara, Debbie, Melyssa, Hannah, Elaine, Elena, Charlie, Yumi, Francis. Kamaile. Ming, John, Eric and Kara. Hope I did not miss someone, sorry If I did.

Miss you Sam and Happy Birthday, Chantel!

Beginners:

Buff Walkers by George Ushijima:

It was the kind of day that you’d hope the Marathon was like. A little breezy sunshine, maybe a light drizzle. There were 11 of us starting with a jaunt going to Wailupe beach park. We tried to find all of the bathrooms along the path that did not have any gates on them. So you know there will be open on Marathon day. Roger led a smaller group of us (4) on an easier route as some us were just starting out. They’ll work it up to be ready. We did 12.89 miles and took 4 hours and 20 minutes to complete. With all of the stops; water, stoplights and etc., we had about 26 minutes of not moving. That comes out to 18 minutes 12 seconds per mile. We’d finish the Marathon just before 1 p.m. at that rate.
Don’t forget we have to get our 30 miles this week, for us that’s only 17 more. Maybe we can up our mileage again next Sunday. Now the following Sunday will be during Labor Day weekend. George will be there at 7am for anyone who wants get in the Sunday journey. It will be 14 miles as it is September.

Keep on Walking!

Sweet16’s by Roanne Abe:

Welcome back! We had a huge group today of 19 strong. Ready to take on 14 miles and visit 2nd park (Kawaikui) and the infamous Nelson’s Oasis. Glenn, Sylvia, Fran, Annette, Arlene, Candi, Karen, Betsy, Paul, Annie, Masaki, Lily, Linda, David, Cliff, Pam, Lynn, Dan, and Roanne. And we know that Harry was cheering us on. We are all hoping to see him next week.

You all looked great, ready to take on the rain and sun. The morning was pretty humid with a teasing breeze, that seemed to pick up as the day progressed. Your single file was great and thank you for sharing the road/sidewalk with others. Given all the humidity, I’m sure they all appreciated seeing happy people on the road. Start to take a look at your shoes and see if a new pair will be needed in the next month of two. You want to have a pair that is broken in by marathon day.

Items you may want to pack in your care for next time: slippers, a dry shirt, a towel and or some cold water/drink to drink on the way home. I’ll be out next week Sunday to attend a conference in San Diego, so I’ll see you all in September. Cliff will be on a family trip for 3 weeks in September, and we’ll be looking for someone to take over the word puzzle during his absence. If you’d like to take over the weekly puzzle, please let Cliff know.

Homework is the same (40 miles this week total with Sunday’s walk).

Green 15’s by Lou Crompton:

We thank Dr. Ando for his talk today re running with asthma… one of our ladies promises to take her meds and press on toward another finisher tee shirt. And then for a little Sunday jog, did the good doctor “only” go out to BP1? Green Team had 9 attendees today and we went out to BP2 for 12.56 miles in an overall time of 3-09 which is 15.0 m/m. Perhaps we should have gone slower, but our fast lady in the #2 slot took her asthma meds and wanted to move along… I think they turbocharge her lungs. Mahalo to Nelson and his gang at the oasis for topping us off for the return leg. And mahalo plenty for Tom who was a “fill in” for table duty but obviously spent much more than his allowance on the table spread… all sorts of goodies. Seemed to be a warm & humid day today – we didn’t feel any of the promised light trades until we finished and had some breeze blowing down the refreshment line. Next week we’ll do our first – yea – 1/2 marathon of our training year. Even if it’s a nice day and we’re feeling good, we should NOT do a sub 3 hr. half… we’re the 15 group. The following Labor Day Sunday is NOT a formal clinic, but a bunch of green ones will meet informally to go out for another half … we might want to get back to the park quicker than usual to get some Okinawan andagi at the festival… well see… aloha

Da Comment Corner:

Be Nice:

In the last few weeks we’ve been getting complaints of incidences of “rude running behavior” by our clinic members. Please remember we (clinic members) do not “own” the road and just because we are running with a large group does not give us more “ownership” or “authority” to dominate the sidewalks and pathways. BE THOUGHTFUL! BE NICE! (like all of you truly are!!) Single file formation up Diamond Head/Kalanianaole is a given and we do not or try not to run in the Bike Lanes. Let’s keep it “light and fun” but let’s also be thoughtful as well. What goes around, comes around.

See you at the water stops!

Blair

Blair’s Weekly Update 08-14-2016

Second Bus Run – August 14:

96 runners boarded two Robert’s School buses to take part in our second bus run. While many were dropped off at Maunalua Bay in Hawaii Kai, most got offloaded past the traffic lights near Sandy Beach. Due to detours along Diamond Head and Kahala Avenues, our run starts were a bit delayed.

It was hot, humid and many faced some unfamiliar territory. But, that’s what bus runs are about – to run in areas and conditions that are “out of our comfort zones”. So, aside from the heat, humidity, and tougher conditions, I hope we learned about how crucial homework runs are, the need for proper hydration and fuel replenishment, the importance of proper footwear and proper clothing (yes, socks are a big deal!), and the importance of sunscreen, hats or visors, or sunglasses. Our colleague Russel says his “neck wrap” keeps his body temperature cooled down and much more comfortable – another piece of essential equipment?

Anyway, thanks to everyone who showed up on time for an efficient departure and also to all of our generous runners who graciously contributed more than the $3 fare!

Mahalo! The third and final bus run is tentatively scheduled for the last Sunday in October and the furthest drop off point will be at Makapuu Point – total mileage, 15 miles. I hope you all sign up for it as it will get you ready for the rigors of the marathon and we run along the Eastern coastline of Oahu which is not normally 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 some folks did the 15k, others ran the bus run, and some met at the Kahala gas station at 0600. Next week Kahala Gas station at 0600 :0)

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

The Pink Group had several runners participating in the second bus run today. Alfredo, Bob, Hao, Jeff, Ken and I ran from the Sandy Beach drop off point back to Kapiolani Park. It was a very hot run, but we completed the 13-mile run around 10:40 a.m. at approximately a 10 minutes/mile pace. Thank you to Nelson and crew for the Gatorade and pretzels at the second beach park.

There are four months left until the marathon. As our runs get longer, continue to practice maintaining a steady pace. Listen to your body to avoid developing a stress-related injury.

Next week, we will be meet at 6:20 a.m. at Kapiolani Park. Please be on time, as we will try to complete 6 miles before we return for the talk by the guest doctor. We will then finish our run with another 8 miles, for a total of 14 miles.

Keep up the good work

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

The Silver Group tackled the outermost portion of the Honolulu Marathon route on the second bus-run of the season. Led by John L. a small segment of the group started out at the Hawaii Kai dog park and ran through Kalama Valley to meet up with the group members being dropped off by the bus at Sandy Beach. The full group included Carrie, Rick, Joe, Elizabeth, Samantha, Carl and a lot of others whose names I still need to get to know.

The cooling trade winds helped a lot on the sunny portions of the route in Hawaii Kai. Spirits were high amongst the runners as we completed between 13 to 14 miles at an average pace of 11:30 minutes per mile (though at times it was faster).

Tip: Whether you’re running a new route where water-stops are few or far between, or you’re running your regular route, carrying a water bottle is beneficial. At times water fountains are out of order or giving barely a trickle. Keeping yourself well hydrated is your first defense against heat exhaustion.

The runners-high moment: What brings a moment of happiness along the running route? Wind! Keeping runners cool on the route isn’t the only thing our trade winds do, they keep clouds of gnats from forming that will plaster your face and provide you with an unexpected snack on the run when the winds are still. So, let’s hear it for wind that keeps our teeth clean and noses clear of bugs.

Shout out corner: Congratulations to the many HMCers who participated in the Norman Tamanaha 15K, the first race of the Marathon Readiness Series. For the regular clinic attendees, this first race was a easy given all of the miles you’ve already banked, and for others it served as a wakeup call that marathon training should take more precedence. Happy finishers included: Hong, John T., Tavy, Doc Joe, Jun L., Miyuki, Terry, Asami, Ivie, Jan, Leo, Evelyn, Kam, Ron, Tony, Horacio, Andy, Henry, and Lynnae. Good job everyone!

Upcoming:

  • 8/21/16: 14 miles. Early runners meet at 6:30 a.m. at Waiholo to run to the park and hear the talk. The rest of the group will run out to the second beach park, Kawaikui Beach Park, and pack to Kapiolani Park.
  • 8/28/16: 14 miles with Kahala Avenue.
  • 9/4/16: No official clinic, but the Silvers will do a special route. Suggestions?
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

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

It was a Fabulous Day to be Making Our Second Bus Run. The Park was a bit over crowded with the first of the five 808 Race Series Event. If you did not know, it was the Norman Tamanaha 15K race going on with a start time of 6 a.m. As the Bus left the Park, we got to see runners passing by the Triangle Park and running up Kahala Avenue. Our Bus Driver must of had friends running this race because we drove right around all the detours.

At Hawaii Kai Beach Park, we made a quick stop to drop off our walkers then continue onward. Soon we were treated to a View of Hanauma Bay, Molokai and the Halona Blow Hole. As we passed Sandy Beach, we took a left onto Kealahou street and pulled to the curb, where everyone departed the two Buses. A few runners were already there either they lived nearby or missed the bus, 🙁

We got in one Quick Photo before Guru Sam had us jogging up a small incline. Little fact, the White Group had 21 this day – as counted by George, Thanks! Most of our first mile here was uphill, ugh! And coming down in the opposite direction was our Friend, Charlie! We missed you but why did you not stay with us? Our first Water/Stop came in at 1.3 miles and much needed. Best news was we were done with the Hills and luckily a few red lights awaited us.

Our next water/stop at the Aloha Gas Station, came in about 3 miles. Water was very important today with the Lighter Breezes and Very Few Clouds. Our Group Spirit was still cheerful and Pace decent. Next Stop was Bay View Park- Restrooms and water! After getting back on the road, we had great news, Nelson’s Oasis was getting closer! We made our customary stop at the Church Water Fountain.

Thanks for Nelson’s Gifts of Pretzels, Gatorade and Cold Water. By this point we made 6.5 miles and back on familiar grounds. Guru Sam and Kumiko departed the run but the rest of us 19 Kept going on. Running was getting easier or somehow less stressful. Pace setter Bob tried to keep it at 12:30 minutes/mile but his watch died. Leader Blair took over the front here and there while the struggle got bigger! Taking Kilauea Avenue made it cooler and different.

Leader Bob dropped off with young George and we walked the last half mile to the Triangle Park. George’s Mom, Mika was waiting for us and a short Call to Sam, got us ride back to the Park. Thanks Sam!! Driving pass our group going down Diamond Head, You All Did Great! Quite a few of us are trying to catch up to the 14-mile runs. Don’t be discouraged if you did good up to mile 11 or 12, then walked in… we will catch up in time and just need to do our homework runs.

Today we had Blair, Sam and Bob Leading. Our Regulars were Russell, Russell, Sara, Chantel, Melyssa, Mika, George, Francis, Darby, Hannah, Jamie, Elaine, Elena, Kumiko, Stefanie, Andrew and Yumi.

White Group photo 08-14-2016

Next Week we will try another 14 miles. Aloha, till we meet again….

Blue Group by Andy Hirano:
(Pace 12:30 – 13-:30 minutes per mile)

This bus run for the Blue Group tested our ability to run in hot and humid weather. We were all smiles with more than a dozen runners getting off at Sandy Beach to start our run. Going over the hill and down Hawaii Kai Dive to Kamiloiki Community Park was easy. However, there was no water for the next stretch which was about 3 miles along Lunalilo Home Road and going around the Hawaii Kai loop to Kalanianaole. We were right on the tails of the White Group with both groups deciding to stop for water at the Bay Street park with restrooms as well. What a relief. Safety first, we cautioned our runners to be aware of the fire hydrants smack in the middle of the sidewalk from Hawaii Kai to Aina Haina. We made our way to Kawaikui Beach Park with we totally enjoyed Nelson’s Oasis. From there we followed the actual marathon route along Kahala Avenue to the marathon finish line. We do this 3 times a year, only during the bus run to be familiar with the actual marathon course. The group needs to be cautious along Kahala Avenue as there are no sidewalks and the street is narrow with parked cars. Boy it was hot going through Kahala. By the time we got to Triangle Park we were down to an elite eight. The group began to break apart as some forged ahead while others chose to walk a while. Maile was leading the group then and Andy brought up the rear. As Andy finally reached the marathon finish line, he was pleasantly surprised to see only Maile waiting for him. What happened to the rest of the group? They just went directly back to the pavilion; the run was too brutal. We finished the run at 11:50 a.m. That’s what training is all about; building endurance and stamina and being exposed to a variety of conditions. We’ll see you all next week.

Beginners:

Sweet16’s by Roanne Abe:

Bus Run #2 and what a ride it was. Hot, humid and muggy. What more could you want on a training day. Sylvia, Annette, Pam, Ron, Glenn, Candi, Arlene, Chen Wen, Wynn, Lynn, Dan and Roanne braved the race day parking and weather to get our miles in. I know that Harry was with us too. And yeah, you did a half marathon today, so give yourselves a big pat on the back!

So now that the walk is done, now is the time to ask yourself, how did you feel? Did you notice chafing? Did you get blisters? Were you hungry? Did the energy drink work for you? Did you have enough water? If these questions give you answers that show you where you need to improve, start improving those areas. Now is the time to make changes in how you train and see what works for you. Maybe it’s time to try those double layer socks. Or carry another water bottle on the belt. Carry some extra $$$ to buy that bag of pretzels at the mini-mart? laugh more on the walk? need a towel or hat? dictionary for the word puzzle?

Homework is the same (40 miles this week total with Sunday’s walk). You guys and gals looked great. All smiles and ready to take on the day. Just be consistent and the finisher’s shirt will soon be yours.

Green 15’s by Lou Crompton:

Thanks to all for showing up before [or at] 7:29 so buses could depart the park at 7:30… Maybe folks had trouble parking due to the 15K readiness series event? Nobody home if you arrived 7:35 today. We had 13 green ones, including first timer Robin, jump off at HK Dr / M-Bay. An OK day to do the last 11 1/4 miles of the marathon route – the HK loop, down Kal Hwy to AG, down to 4W stop, then sunny hot & humid Kahala Avenue to the park, then turned L and practiced our wave & smile for the imaginary Finish banner and cameras… we saw them… we knew they were there. Even blessed with just a trace of drizzle near the end to help cool us off. Overall time was 2-53 for a pace of 15.4 ( that’s why we’re the 15 group). Wow, surprise, we did not anticipate Nelson‘s oasis to be open for business… big mahalo for your welcomed goodies. And when we eventually got back to the park, there was Jeff doing a solo “bench duty”… thanks for your ono bread. Bon Voyage to staffer Scott who will be hiking trails in national parks for a month. Next Sunday we look forward to hearing all about running with asthma, then the Green Team will go out for 12.5 miles. Does that mean we start 1/2 marathons on August 28? Hey, time to switch to those longer / wider shoes… well, only if you want to fend off foot pain. Do your homework – should be at / over 30 miles per week now, including Sunday. Aloha

October 9 Portland Marathon Update:

Portland Marathon Cover Up

It is not too late to join our Honolulu Marathon Clinic Team headed to Portland, Oregon.

Participants entered are from all 50 states and 24 countries.

The finish line SWAG is amazing and includes a blue disposable rainproof cover up, a long-sleeved finisher shirt, a pendant, a medal, a Portland Rose and a two sided event coin. The 2016 event poster and a drawstring bag are complimentary at the Expo.

For information, please call Darla at 808-216-0223.

Da Comment Corner:

No more faking it – homework runs:

Are you keeping up with your “homework”? As our mileage goes up on Sunday (14,16,18 miles), these week day runs which are the foundation for Sunday’s longer runs, become very crucial. You will notice in your group, the runners who have kept up with this weekday task, especially on the return going up and down on Diamond Head road. Also, how was your bus run – was it “fairly comfortable” or a major struggle?

See you at the water stops!

Blair

Blair’s Weekly Update 08-07-2016

No Doc’s talk this week.

Table Duty:

Arigato to Asami, Terri, and Ron of the Greys for the great table duty goodies!! Your efforts are truly appreciated!!

Second Bus Run – August 14:

Please be at our gathering place by 7:15 a.m. as we will leave promptly at 7:30a.m.! The fare is $3 and the furthest drop off point will be the traffic lights past Sandy Beach. This is a great opportunity to get to know the second half of the marathon course. As mentioned, water stops are far and few between so water bottles or a few extra dollars to purchase a sports drink is suggested. Please check with your leader as to your group’s route.

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 gas station, ran on a nice rainy day to the second beach park and back to Triangle park for about 10 miles at a 8:40-ish pace. Next week some folks are doing the 15K, others are doing the bus run, and some will meet at the Kahala gas station at 6 a.m.

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

Several brave runners met early this morning in the light, steady rain and high humidity. Earl, Hao, Henry, Horacio, Ryan and myself began our run to Aloha Gas station and back along Kahala Avenue. We were joined by Bob on the second part of our run, who diligently made up the miles he missed on his own. The second part of our run was up Monserrat past KCC, turning down 18th Avenue and Kilauea to Hunakai, for about 6 miles. There were some light breezes and the rain dissipated toward the end of our run. Thank you to Ron and the other volunteers for the assortment of fresh fruit and snacks at the snack table.

Next week is the 2nd bus run. For those who will be joining us, meet at Kapiolani Park no later than 7:15 a.m. The bus fare is $3 cash. It may be hot and humid, so rest and hydrate well beforehand and bring water and nutritional supplements or Gatorade (or carry money to purchase Gatorade at the gas station).

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

A wet, misty morning with warm temperatures provided some stress training for our Silver Group, today. Led by Lynnae and John L., a group of 16 runners set out to put in a projected 13 miles. The group included Paul, Elizabeth, Samantha, Doc Joe, Tavi, Andy H., John T., New Joe, Lance, and Carl (and others who I hope to get to know as we continue training this year).

The main segment of the group started their run from Waiholo Street in Kahala at 6:30 a.m. and ran to Kapiolani Park. Upon turning around and heading back out, the group hit a faster-than-normal pace up Diamond Head Road, but Silvers persevered. The group gathered at Triangle Park where we spoke about next week’s bus run and the course it would take people on from Sandy Beach back to Kapiolani Park.

Tip: Rainy days are upon us at this time of year. When prepping for a run in the rain, try covering your bare feet with petroleum jelly. Apply a generous amount to cover your entire foot, including in between your toes and up your ankle to about a ½ inch above the sock line. This will help prevent blistering caused by wet socks rubbing on your feet for so many miles. After the run is over take the insoles out of your shoes to let them dry then stuff your shoes with newspaper to draw out the moisture faster. After a few hours, replace the wet paper with fresh paper and leave it overnight.

The runners-high moment: What brings a moment of happiness along the running route? The top of a hill. Hill tops are achieved through patience, perseverance, and determination, and they reward you with a downhill once you pay with the uphill. Go get some hill-tops this week!

Upcoming:

  • 8/14/16: Second Bus Run. 13 miles, with an optional early start at the Hawaii Kai Dog Park, 6:30 a.m. Also 1st race of the Marathon Readiness Series; Kapiolani Park. Parking may be tight and many of our leaders will be participating in the races.
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

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

Another Sunday Run with Heavy Showers Forecasted, Thanks to Cyclone Howard. Today’s turnout was smaller than normal. And the White Group (initially missing any Leaders) joined up with the Blue Group, Thanks to Val leading us out of the Park and Up Diamond Head.

At Mile Two or the Triangle Park, we found Chantel waiting for us all, with plans to do a shorter ten mile run. Pace Setter Bob broke up the two groups and lead a good ten white runners around Diamond Head. The Rain was only a light spray and the overcast skies made it very pleasant.

Turning early on 22nd Avenue cut back on our total mileages and gave an early bathroom break. On Kilauea Avenue, we caught up to a few faster groups and a few happy red lights. Kara was seen first running by on this route and sometime later, sprinting by us again going the opposite way, You Go Girl!

At the Gas Station we caught up with Rich, whom started early in the morning. Usually mile four is a good time for a gel pack or some kind of snack. Topping off our water bottles, we all headed out for our First Season Run to the Famous Nelson’s Oasis! Going out three more miles is serious training and we had ten dedicated runners here.

Thanks to the overcast skies we all made it to Nelson Oasis! Cold Gatorade, Pretzel, Nuts and Pride that comes with running so far.

On our return, we found the SW breeze blowing in our face and the skies starting to clear, ugh. If the group didn’t know, Pace Setter Bob was holding us to a slower 12:30 pace and keeping us together, just as Guru Sam would do.

At the Gas Station, we decided to go back on Kilauea Avenue for more shade and a little change. We also broke up our runs to half miles and short walks. Running on unfamiliar roads may have helped or the heat just melted the miles away.

I remember Triangle Park; the last time we were all together. Heard our newcomer and young Darby, Sprint Off Down Diamond Head

Today we had Chantel, Elena, Elaine, Russell, Francis, Bob. Debbie, Mika, Darby, Jamie and Rich. Thanks for our Table duty crew! We all needed refreshments.

New week be in early 7:15 a.m, Bus Run #2 leaving at 7:30 a.m. Cost three dollars. Do your homework runs too. Aloha till next week.

Beginners:

Buff Walkers by George Ushijima:

We had a very MUGGY, MUGGY outing on Sunday. It drizzled a bit in the beginning which just made it MUGGY after. Eight of us traveled to the Wailupe beach park, marking the 12 mile mark as we march toward the Marathon which is just over 4 months away. We all should be doing our homework of 2 – 3 separated days totaling 18 miles. Like 2 days of 9 each or 1 @ 8 & 1 @ 10. Or you could do 3 days of 6 each or 5,6,7. Homework makes it easier on Sundays and for the Marathon. This Sunday will be the bus run. Our group will be using bus #2 and we’ll be getting off at Maunalua Bay, across from Roy’s restaurant. We will do the loop through Hawaii Kai Drive and down Keahole Street back to Kalanianaole Highway back to Kapiolani. We should get about 12 – 13 miles.
See you all there!
Keep on Walking!

Sweet16’s by Roanne Abe:

The summer heat is here! Fifteen of Sweet Sixteens braved what looked like a rainy day for a 12.5-mile walk to Wailupe Park and back. Love that dedication to your training (rain or shine)! Sylvia, Annette, Fran, Arlene, Win, Karen, Pam, Ron, Glenn, Lynn, Dan, Cliff, David, Chen Wen, and Roanne. You all looked great today and well prepared to handle the weather. Good job!

Next week is our second Bus run and the distance will be about 13 miles. Cost is $3, and exact change is appreciated. Please remember to wear sun screen, and bring water and a light snack to eat on the walk. You may also want to bring a snack and a recovery drink to eat after the walk, or bring some extra $$$ and treat yourself to something. There will be no snack table.

August’s homework is 40 miles a week. Here are the guidelines:

  • Never walk fewer than 3 times a week
  • Never walk more than 5 days a week
  • No walk is less than 1 hour
  • No walk should be longer than 15 miles

For example: Sunday = 10 miles, Tuesday = 7 miles, Thursday = 8 miles, Friday = 5 miles. If you need more examples, see Dr. Scaff’s book – Chapter 5. And if you don’t have a copy, you can always buy one before clinic starts on the last Sunday of the month. If you and your buddy both buy a copy, you can save quite a bit.

Do not Add 10 miles in one week. add them over time. For example, you were at 30 miles a week. Try 33 miles the next week. Then try 36 miles and then go to 40 miles. The 10% rule still applies. And if you don’t feel great doing that extra mile, go slower and see how that works. Give your body time to adjust to the increased mileage.

We are keeping Harry in our thoughts and we are sending him happy and healing energy. We look forward to seeing him back in the clinic in about three weeks. Harry, rest and heal, we know you’re walking with us in spirit.

Keep up the homework! You all look fabulous!

Green 15’s by Lou Crompton:

A request – could we have Dr. Ando talk to us about ‘asthma & running’ again? One of our team was recently diagnosed with adult onset asthma and the topic would be useful for any number of HMC members. We had 10 at the start line today… should have been more… rain, then overcast and high humidity, followed by sun and humidity… GREAT training weather! We’ve had all of these on marathon days… those of you who slept in missed an excellent training day. Green ones did 12.03 miles in 3H 4M giving us a 15.2 overall pace… we’re really targeting another 6 1/2 hr. marathon finish and we are on track. You have an open invitation to join us if your Beginner or Intermediate group will be finishing at 6-45 or 7 hrs. or more… Mahalo to Nelson for showing a couple of our first timers what we have referred to as the Oasis… hot and humid, and then wow there was this Oasis… and to Ron for the excellent assortment of goodies on the refreshment tables. Next Sunday is Bus Run #2. Green Team will jump off at Hawaii Kai Drive / M-Bay parking lot… time to do the last 11 or so miles of the marathon route… it’ll be a shorter distance than our last few treks. Show time is 0715 and have at least $3 in hand. Aloha

Da Comment Corner:

Salutation between two “seasoned” runners (repeat):

I ran into Bill, Pink Group leader at the Costco parking lot and mentioned how good he looked after his 14-miler that day.

He answered, “Aleve”!

He then returned the compliment to which I retorted, “Advil”!

See you at the water stops!

Blair

Blair’s Weekly Update 07-31-2016

Doc’s Talk:

Doc spoke about lower back pain; next week an “explosive” talk on indigestion.

Table Duty:

Thanks so much to Annette (second time around) for a fantastic array of goodies at the table today!!

Second Bus run – August 14:

Please sign up on the sheet ASAP so we can order the appropriate number of buses. Farthest drop off point is the traffic light past Sandy Beach – approximately 13 miles. Bring a water bottle as drink stops are few and far between.

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace <9 minutes a 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 to the second beach park and back to Kapiolani park for about 14 miles at an 8:40ish pace. Next week lets meet at the Kahala gas station at 6:00 a.m.

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

Staff volunteers Kozo, Hao, Henry and Rosie led a Diamond Head circuit before Dr. Scaff’s talk and finished up with an eight mile run to the gas station and back, for a total of just over 12 miles. We had a nice group of about 10 runners, including Ryan, Bob, and Cindy and were happy to see Arlen amongst us again. Apologies to those I have forgotten… Today was very humid again, so we were careful to take every opportunity to drink water.

Next month we will increase our Sunday run distance to 14 miles; it begins to get serious at this point, as the miles mount up and the temperatures and humidity typically soar. With extra time on the road it will be important to carry some kind of sustenance: gels, electrolyte drinks, gummies, musubis, whatever…

Next week the Pinks plan to meet at 5:50 a.m. at the park to run to the gas station and back before Dr. Scaff’s talk, and will then do a 10K to complete the 14 miles. Hao, Henry, Kozo and Leslie will be there to lead the group. Rosie will be in Denver.

The week of August 14 is a bus run for the clinic but also the first of the Marathon Readiness Series. If you would like to do the bus run, please sign up next week so the buses can be ordered.

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

Another Beautiful Day and a good turnout compared to last week’s Storm Darby. Thanks to Dr. Scaff, for another Great Talk and Peter’s sound advice. Sign up for our No.2 Bus Run schedule for August 14th. We shall be gently dropped off near Sandy Beach and get a close up view of koko head crater. Cost three dollars with any charitable donation appreciated.

After a short white group talk, Blair declared we were ready to Go! Leading us out was Pace Setter Bob. Also happening this morning was the Honolulu Tinman Man Race. With plenty of runners and cyclist coming down Diamond Head.

The View of the Ocean and Waves makes this climb so fascinating. Reaching our first water stop I noticed our group was stretched out a bit. Leader Sam made it to the front to bring our group back together. With an initial 23 count, we were quite large.

Another issue was running in the bike lane. Going down Diamond Head, we cannot see the cyclist blazing down the road behind us. So please stay out of their lane. Returning is easier because we are facing them.

After another talk at the Triangle Park, we sprinted up around Diamond Head and on to the Gas Station. Some of our runners took different routes, missing runs, we are all trying to get back up to these long mileages.

Going up to Wailupe Park is a sign we are doing marathon training. Next week we will make our first Nelson Oasis Run. Great snacks and a cold drink! We had some showers about this point in our run.

Back at the Gas Station we were still cheerful and sticking together. I think our number was about 18 or so. Thanks to Blair for taking the lead on Kahala Avenue.

The Sun was beating down on us and a few dropped off to walking. As I was one of them, my story kind of gets short. Sam drove by and offered Ming and I a ride at Triangle Park. But we were healthy enough to go onward.

Back at the Park, quite a few white group runners were still there. Snack were great and Gatorade Nice!

Today’s leaders were Sam, Blair, and Bob. Winners running with us were Elaine, Nick, Eric, “Mom & Son” Mika & George, Richard, Ming, Bob, Sherrie, Francis, Stefanie, Andrew, Jamie, Sara, Chantel, Kara, Elena, Melyssa, Debbie, Russell, Russel, Monica Rich, and Yumi. Sorry if I forgot anyone. Aloha and do your homework.

A special mention to our other Bob who completed two marathons last week – a marathon in Montana on Saturday then another on Monday in Utah! Ironman!!!!!

Our group is planning a regular Tuesday night run at 6:30 p.m. at Alan Moana Park. Meet at Magic Island Bathroom… think they will run 6 to 8 miles.

Beginners:

Golden 14’s by Dean Takashige:

This was our last Sunday in July, the weather was humid with a breeze.

We had a small group this week, partially due to the fact that the Tim Man was happening. Well its a good excuse anyway, limited parking etc….

All in all we had a relaxing 10 to 11-mile run, depending on where you joined up with the group.

Just a reminder in a couple weeks will be our 2nd bus run this year. Sign up if you have intentions to run with the group. $3 at the door and donations are always welcomed.

This coming Sunday HMC merchandise will be on sale before the clinic starts at 7:30 a.m.

As we start our August training our Sunday mileage will 12 miles. and weekly home work will be 2 or 3 times during the week for at least an hour.

Based on walk/run mileage. 11 miles in 3 hours and 30 minutes and burned 1,057 calories.

Be safe and we will see you on Sunday.

Green 15’s by Lou Crompton:

We had 11 with us today at the starting gate… welcome back to Kaori and Sean who both completed a couple marathons with us previously… and welcome to first timer [and marathoner wannabe] Wyomie – yeah, your legs will be sore Monday. The green ones went out for 11.7 miles. up and down hills, in the rain, disappointed that the legendary oasis was not there, but we made it back in 3H 9M for a 15.9 pace… our historic slowest pace. Blame it on the absence of a couple of our “fast women” today… or maybe Lou nursing his Piriformis Syndrome [we had a timely talk by Doc today re lower back pain]. Incentive returning was knowing it was downhill AND there would be refreshments waiting… thanks to Annette for virtually single-handedly taking care of business today. We came back in 3 hours and there she was making a batch of fresh PB&J sandwiches for the folks still out on the trail! Next week the Green Team will break that 12-mile threshold… hope to see those who had absentee permission slips for today to be back on Aug 7. Then on Aug 14 we all show up with at least $3 at 7:15 a.m. for Bus Run 2… that’ll be a short distance for us. Get in your homework runs… aloha

Da Comment Corner:

Early Morning Buzz:

During an early morning run on Date street heading into Kapahulu, I ran past a runner who was joyously and loudly talking to himself while running backward. He also was holding a slender brown paper bag in one hand. Wonder if it was an “extra boost sports drink” in the package that gave him all that vitality?

Upcoming- our second Bus Trip in August 14!

Please sign up ASAP!

See you at the water stops!

Blair