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Announcement: 2016 Portland Marathon Road Trip?

Road Trip to 2016 Portland Marathon

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Blair’s Weekly Update 06-19-2016

Table Duty:

Much mahalos to the new Tom (same great guy, much svelter-by 60 pounds) and Purple group staffer Lorna (great to have you back!). Great food-PNB’s, pretzels, etc. and two separate drinking stations. Thanks for your generosity and thinking of all of the thirsty runners coming back.

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. We did a nice 12.75 at a varied pace, averaging about 8:45 pace. Next week we’re starting at 5:45 a.m. from the Kahala Aloha gas station. We are starting earlier because temperature is increasing. Run fun!

Pink Group by Leslie Regodos
Pace 9:30 – 10:30 minutes per mile)

Kozo, Hao, Horacio, Cindy, Earl, Katsu and I met at 6:30 a.m. at Kapiolani Park and ran approximately 5 miles around the Ala Wai Canal to Kalakaua Avenue and back. We worked on controlling our pace and ran at about a 9:40/mile pace.

We returned to listen to Dr. Scaff’s talk about blood pressure. After the talk, We were joined by Henry, Ryan and Christie. Christie joins us from Tennessee and has already finished several marathons. We ran a loop up Diamond Head Avenue to Triangle Park and back along Monsarrat Avenue. We were short on our distance goal, so we ran a loop around Kapiolani Park, including a brief run along the ocean and the war memorial natatorium. Today we ran a total of approximately 10.4 miles.

Thank you to the table volunteers for the generous spread of snacks and refreshments after our run today.

Next week the Pink Group will again meet at 6:30 a.m. at Kapiolani Park.

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

Happy Fathers Day! There were approximately 12 Silvers who join us along some portion of our route. Ron led our silver crew, with Lynnae as sweeper. The group included Lance, Jen, Russ, Trieu, Hong, Carrie, Dawn, and Melissa. Volunteer staff leader Alberto joined us from Triangle Park for a couple of miles, and we bypassed Tony near the middle school. Most of the group finished at Waiholo, but Ron and Hong headed back to Kapiolani Park. Weather conditions weren’t bad. There were some clouds and the breezes kept us cool and feeling great. Overall, it was a nice day for a run.

Stats: Thanks to Ron, the group ran 10 miles well within our pace range. Mahalo to Melissa for the salty grapes, Lance for the lihing apple, and Trieu for the salty popcorn! Our impromptu picnic and fellowship was fun way to conclude a run.

Homework: Two times during the weekday, 1-hour each, with a rest day in between.

Tip: Ron had a good safety tip about running on the road. If you’re running in the same direction as the traffic, run on the inside path furthest away from the traffic, and allow runners coming opposite you to take the outside path since they will be in a better position to see the traffic. This is particularly helpful when running past Diamond Head by the ocean, when we all have to share the same side of the road. And of course, stay out of the bike lane, since bikes can come upon you very quickly and are virtually silent.

The Runner’s High Moment: What brings a moment of happiness along the running route? Meeting a running buddy when you’re getting a late start and the group has already left you behind. It’s nice to know that you don’t have to run solo after oversleeping. Thanks Melissa!

Upcoming:

  • 6/26/16: 10 miles, to include Kahala Avenue. Optional early start at Waiholo, 6:30 a.m. (meet at 6:20 a.m. and keep quiet in the neighborhood). The rule is that the group starts with whoever is there, and the person who has completed the most marathons is the leader. Be there, or be left behind.
  • 7/3/16: No official clinic. Suggestions welcome for a neighborhood run (& pool party).
  • 7/10/16: 12 miles.

Community: The 69th Annual Friends of the Library of Hawaii Booksale is going on now through June 26th. Funds raised go to support Hawaii’s 50 public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs, and artwork. For more info, please visit: friendsofthelibraryofhawaii.org. Mahalo for your support.

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)

We had our hardy group of regulars which numbered around 26. We missed our usual leader Bob but none the less we pushed to do our second ten miler. Staff leaders Guru Sam, Jessica, Mommy Monica and Blair helped lead the group through its first few miles, then at the Kahala gas station, the group splintered off into various sub groups. But the “main” group with 14 strong managed to make it to the “telephone booth” and back – ten miles. Aside from our leaders, nurse extraordinaire Melyssa, super-duper realtor Violet, “PGA secret agent” Charlie also helped to lead for the first half. Newcomer Yumi, Elaine, Elena, youngster George, expert builder Rich, Russell, Russel, Francis, Ming, Andrew, Stephanie, Hannah, Jaimie and our good friend, Kumiko made up the rest of our vibrant group! Sorry if I missed any one today. Great job to everyone – it was hot and humid today! We continue with another ten miles next week and add Kahala Avenue on our return route.

Fourth of July Sunday – no clinic but the group plans to meet as usual at 7:30 a.m. at our clinic location.

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

Andy lead the way with 32 in the blue group today because we were joined by Derby & Lucky 13’s, yeah the more the merrier. 3 went ahead of us at Triangle Park, 6 left us at Waiholo due to starting their 10 miles from that location. We ended up doing 10 miles 13:30-minute average pace. Thank you to Lorna and Tom for providing us with loads of food. Also Tom for bringing down filtered water for our coolers what a treat!

I will be bringing down Clinic Merchandise next Sunday. Maile will be in Japan, Fiona in Florida, so after I pack up I will join Andy in taking the group out to the “phone booth” for our last 10-miler, we should bump up to 12 miles in July. We also need to discuss July 3rd schedule as its a 3-day weekend.

Beginners:

Sweet 16’s by Cliff Hand:

Happy Fathers’ Day! Thank you everyone for making the time on this special day to keep up your training routine. We fourteen in the group today: Dave (new to our group), Harry, Glenn, Chien Wen, Candi, Linda, Fran, Arlene, Karen, Lynn, Dan, Jenni, Cliff and Roanne. We visited the phantom phone booth walked 9.5 miles in just under 3 hours with the rest stops. We kept the stops short and we got back quick. The weather was great and the breeze really helped. You gals/guys also did another great job on the word puzzles. I dunno about you all, but they really help the miles fly by for me.

Special thanks to the volunteers running the snack table! We appreciate you staying until we finished. The snacks were awesome and the drinks never stopped flowing.

Try to see if you can find a buddy (if you have not already done so) to do a mid-week homework walk. It’s make homework a lot easier and help you stay accountable once the busyness of summer takes over. Homework this week is 2 one hour walks. I hope that everyone has their homework days automatically scheduled in their calendar. We’ll be looking to do about 10 miles on Sunday (6/26). You all look strong going out and finishing the last mile of our Sunday walks. Keep up the homework!

Green 15’s by Lou Crompton:

Nice to hear the conversations today of what some children did for Father’s Day… wow, some pitched in and bought Dad a tour of ancestral England! My young urban professionals didn’t chip in collectively to buy a card… they must be busy. We heard about high BP today. High BP is certainly a concern, yet some of us in the crowd eat “right”, exercise a lot, and have a BP of 100/50, pulse 50, without meds… makes me wonder what is too low? We had 10 green ones at the starting line and took off for our scheduled 9-miler. Beginners Laurice, Jordan and Kitima took the lead and found our turn around point. In the future each of our Green Team knows where the phantom phone booth is so we won’t have to meander along Kal Hwy looking for it, hooray. Came back when the Garmin said 9.0 and that was in 2H 19M for a 15.4 m/m overall pace. We remain on trajectory to our marathon finish time target. Next week we can zip out and back for 9.5 miles. Does that mean we break the 10 miler threshold on our informal 4th of July weekend? Great spread by host Tom and his gang on refreshments …fruits, PB&J bites, pretzels, bread, multi-color mini muffins, chocolate, lots of chips [what, no salsa?]… you all exceeded your stipend… much appreciated. Try to increase homework to 3 hrs. during the week. Aloha

Golden 14’s by Dean Takashige:

Sunday started out with a slight overcast and a nice cool breeze. This dissipated by mid-run to remind us that its Summertime…

The 14s had a nice run to the gas station and back, through the Kahala neighborhood. For a few this was the first time on this route.Stopping at fountains provided by the generous homeowners who year after year have been supporting the runners.

Nothing new, except to remind everyone to drink lots of water and don’t forget to put on the sunscreen.

This week we ran 8.6 miles in 2 hours and 37 minutes and burned about 824 calories.

Keep up your weekly homework runs, be safe and we will see you onSunday.

Da Comment Corner:

Fourth of July Sunday Run:

Please check with your group leader as to your groups’ plan for this coming Sunday.

Have a safe and festive week!

See you at the water stops,

Blair

Blair’s Weekly Update 06-12-2016

First Bus Run:

Thanks to everyone for being so prompt so we could leave on time. About 140 runners rode three Robert’s school buses and got dropped off Maunalua Bay in Hawaii Kai and the second beach park. Special thanks to Peter and Jeff for helping to collect our funds and organize the buses. 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, some, which were more than the $3 fare. The clinic is very appreciative. It started off as a very hot day then got muggier as well! (And, as an experienced marathoner commented, “Great heat training for the marathon”.)

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Some folks did the bus run meeting at Kapiolani Park and some met at the second beach park at Hawaii loa at 6:00. Next week lets meet at the Kahala gas station at 6:00 a.m. We will run out on the highway then back to Doc’s talk, and back. Run fun!

Pink Group by Leslie Regodos:
(Pace 9:30 – 10:30 minutes per mile)

The Pink Group had a nice turnout today for the first bus run. Today’s runners were Alfredo, Cindy, Earl, Gary, Hao, Haye, Horacio, Katsu, Ken, Kevin, Kozo, Ryan and myself. Kevin joined us from the advanced group and Haye returned for one more run with the Honolulu Marathon Clinic. Congratulations to Gary who completed a half Iron Man triathlon last week in Kona.

Today we decided to run the Hawaii Kai Loop backwards before embarking on the return to Kapiolani Park. We started out with some refreshing rain showers, but they quickly dissipated before we finished the Hawaii Kai Loop. The rest of our run was quite warm and humid, but everyone pushed through. We took Farmer’s Road to ensure extra opportunities to hydrate. In addition to hydrating, training consistently and listening to your body, use sunscreen and wear protective clothing and consider carrying some kind of electrolyte drink and/or supplements for these long, hot runs.

Our total distance today was approximately 10.6 miles. Everyone put forth a great effort and showed great teamwork in making sure all of our runners finished safely.

Next week the Pink Group will meet at 6:30 a.m. at Kapiolani Park. Have a good, safe week.

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

Today was the first bus run of the marathon training season that took runners out to beautiful Maunalua Bay in Hawaii Kai, to get to know the turn-around point of the Honolulu Marathon route. This is the point in the marathon where runners head home to Kapiolani Park and the finish line. There were approximately 23 Silvers who came out to join us along some portion of our route. Lynnae, Tony, Ron, and Henry led our silver crew, which included Evelyn, Paul, Lance, Jen, John T., Rick, Trieu, Hong, Koko, Lee, Dawn, Melissa, Naomi, Don, Russ, Tavy, Tuan and Carl.

About half of the group took the bus from Kapiolani Park and rode out to Maunalua Bay, while the other half parked in Kahala and ran to meet their bus-riding members at the drop-off point. The Silvers added the Hawaii Kai loop to their run, to ensure a full 10-mile workout and to familiarize everyone with that segment of the marathon. Tips were given on where to use the bathroom on marathon day, and the group even tried a new bathroom stop in the loop which worked out well for the runners and prevented them from having to backtrack to the beach restrooms when we got back to Kalanianaole Highway.

Stats: The group ran 10.4 miles within their 11 to 11:30 average pace range. This run scorched over 1,200 calories for light female runners and closer to 1800 for the large male runners. To honor this expenditure of calories and to maintain balance in the universe, the Silvers enjoyed some snacks at the end of their run that were delicious and well earned. Mahalo to Paul for the table and chairs, Melissa for the Gatorade, and Dawn for her onolicious pumpkin mochi! Carl’s fruit muffins were also a filling treat. Remember to supplement a long run with some good protein for muscle recovery.

Tip: Stretching during a run and after may help you keep limber and prevent injury when you’re training. However, stretching prior to running, when your muscles are not warmed up and as flexible, could make you more susceptible to injury. Be careful and do what works well for you. Adding a bit of core-strengthening exercises such as planks and crunches may also be helpful to you when you are trying to stay in optimal running form during those long runs. A conditioned core will help to keep you upright and finishing strong at the end of the race.

The Runner High Moment: What brings a moment of happiness along the running route? Bathrooms with soap! A bathroom break is a given when you are out running for 3 hours and drinking consistently. It’s nice to know that clean hands can accompany an empty bladder when leaving the restroom.

Upcoming:

  • 6/19/16: 10 miles, with an optional early start at Waiholo, 6:30 a.m. (meet at 6:20 a.m.). Please kokua and keep your voices low at the start to be courteous to the neighborhood.
  • 6/26/16: 10 miles, to include Kahala Avenue.
  • 7/3/16: No official clinic. Suggestions welcome for a neighborhood run (& pool party).

Community: The 69th Annual Friends of the Library of Hawaii Book sale is coming up on June 18-26th. Funds raised go to support Hawaii’s 50 public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs, and artwork. It’s not too late to volunteer. If interested, please visit: friendsofthelibraryofhawaii.org. Mahalo for your support.

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

This Sunday was our first Bus Run and everyone gather quickly for our prompt 7:30 a.m. departure time. Cruising up Diamond Head gave us a good view of the high surf advisory going off of the Lighthouse. We reached Hawaii Kai in 30 minutes and our white group got in a good group photo.

Starting our run was Pace Setter Bob and good memories from past marathons. Usually this would be our furthest distance for training when we start out of the park (sometime in October). Our first mile mark was the Lutheran Church, where a water fountain is provided.

By mile two we reached the second park where we had a quick bathroom break. We also had a few runners catch up, they stated the starting point had 30 ladies in line for the restroom. Should of just held out, no lines at the second park.

Back to running, today’s temperature was very hot and holding back our Pace was a priority. Wailupe Park came up on mile 3 and the Gas Station was our 5th mile point. As history has shown, Our Guru Leader Sam popped in to join us for the last four miles.

Thanks to Sam, Pace Setter Bob was getting tired. Down Farmers Road we went and somehow the Triangle Park was reached. At this point we broke up into two groups. Thanks today goes to Blair whom always trailed to give encouragement to the runners whom missed a few training runs.

We made it back to the park under 2 hours and oops, No table duty. Thanks to our Leaders Jessica, Sam, Blair, Richard and Bob. Our Regular Runners Ming, Trina, Bob, Charlie, Melyssa, Sara, Russell 2x, Taylor, Sirena, Rich, Yumi, Danell, Stefanie, Andrew, Elaine, Little George, Francis. Jamie and Hannah.

 

Next week will be another 10-miler, Please do two homework runs. Eat good, drink plenty water and get lots of Sleep. Missed a few people, 24 was a good count. Aloha till we meet again.

Beginners:

Buff Walkers by George Ushijima:

The year’s first Bus Run (that’s walk for our group). We were all on the #2 bus to Maunalua Bay. The bathrooms there worked. So as to not get into everyone’s way, we were the last to leave the area. As we start out, some rain clouds formed over us (gave us a blessing). It was very sunny and humid throughout the path. We showed all of newbies the stops at Trinity Church, Kawaikui (2nd) Beach Park. Wailupe (1st) Beach Park. The Phone Booth, the access through the neighborhood by the golf course and back to familiar stops like the gas station. There were 15 of us that started. If anyone would like a copy of the group shot we had when we started, send me a text request (808-203-8969). Our pace was a little brisker than last week as we averaged about 17 minutes and 58 seconds per mile. At that rate, you could finish the Marathon at 12:50

Next 2 weeks, George will be absent, but Susan and Roger will be there. Our homework during the week should be about 14 miles. We could either do two 7-mile days or we could break it up into 3 days. e.g. 4 miles on Monday, 5 miles on Wednesday and 5 miles on Friday. On July 3, there will be no official Clinic. George will be there to accompany anyone who wants to continue the Sunday outing. George will meet you at 7:30 a.m. at Kapiolani. (Planning on 10 miles)

Keep on Walking!

Sweet 16’s by Roanne Abe:

Our first Bus Run of 2016, done! It was such a beautiful day, I think only better views could be found in Hawaii 5-0. We had a huge group today (they must have known the views could not be missed today): Annette, Glenn, Sylvia, Chien Wen, Candi, Linda, Fran, Arlene, Blade, Ron, David, Lynn, Dan, Annie, Jenni, Pam, Cliff and Roanne. We did just under 9 miles in just under 3 hours with the rest stops. Everyone did a great job with water and I hoped your choice of snack worked well. You all look so well prepared for the sun as well (and it was relentless).

Sorry to say, but there were no lemonade or mango stands to distract us today. We were just all business and the miles just flew by. It got a little crowded at the water stops and bathrooms, but we all took it in stride. Lots of smiles and we were nailing the word puzzles today. You all had really great answers.

Homework this week is 2 one hour walks and start looking to work in a third one starting next month. We’ll be looking to do about 9.5 miles on Sunday (6/19). You all look strong going out and finishing the last mile of our Sunday walks. Keep up the homework and you’ll feel even better once we hit the double digit walks starting next month. See you on Sunday!

Green 15’s by Lou Crompton:

So what happened to all that rain the weather forecasters threatened us with? Just a little misting early on our trek back on Bus Run #1… had to wait to get into the park before we felt a good gusty breeze. Oh well, we need to train in whatever conditions we’re given. Green ones had 8 in the crowd today including first timer (with us) Loris. Willard took the obligatory Bay photo of the gang with Diamond Head appearing so tiny in the background. We used Kal Hwy to Aloha Gas, then Kahala Avenue to the park for an overall 8.7 miles [the last third of the marathon course] in 2h 13m… that gave us yet another outing with a 15 pace (15.2) on our steady path to another marathon finish with a 15 pace or about 6 1/2 hrs. Good grouping / nice job by all green ones. Our appreciation goes out to Parks & Rec for the water upon our return and to staffer Jeff for his ono bread. Do 2 or 3 one hour jogs during the week and show up next Sunday at 7:30 a.m. when we’ll go out for 9 miles. And for any folks who stayed away today to save the bus fare, come next week – clinic is freef. Aloha

Golden 14’s by Dean Takashige:

We had our first bus run – we got dropped off at Maunalua bay and ran back to Kapiolani Park.

It was overcast and started with a rain shower which lasted for the 1st mile after which it stopped and became very sunny and hot. Despite the heat everyone finished in good spirits…good job gang you all ran your first 8-miler for this year. For next week we are back to normal and will be running on Father’s day. Keep up with your mid-week homework runs and we will see you next Sunday.

Da Comment Corner:

Great First Bus Run; Second one coming up!

Second Bus Run is tentatively scheduled for August 14th. The furthest drop off point for this run will be near Sandy Beach, approximately 13.5 miles.

Have a great week!

Blair

Blair’s Weekly Update 06-05-2016

Doc’s Talk:

Dr. Scaff spoke about BMI and weight loss.

Table Duty:

Thank you to Jeff, Andy and Rich for the great spread! The fried rice was a nice surprise! Thanks also to Willard and Scott the other week for the great job at the table!

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 over 140runners 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, Hi Kai) and run back (9 miles) or take in the Hi Kai Loop (additional 2 miles). If taking in the ”loop”, there is no fountain at the at the Hi 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)

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. We did a nice 12.5 at 8:45 pace. Next week presents several options including the bus run meeting at Kapiolani park and for those not doing the bus run a meeting at the second beach park at Hawaii loa at 6:00 a.m. We’re starting earlier because temperature is increasing. Folks are starting to increase mileage so remember the 10% rule – don’t let racing, intervals, or sprints exceed 10% of total mileage. Lookout for overtraining – the first sign is fatigue and altered sleep patterns in either direction. Run fun!

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

Today the Pink Group met bright and early at 6:30 a.m. to complete part of our run before Dr. Scaff’s talk. Hao suggested running a loop to Ala Moana. We agreed to try a different route and ended up running a clockwise loop around the Ala Wai canal to the McCully Bridge and around the Honolulu Zoo to return to Kapiolani Park in time for Dr. Scaff’s talk about healthy weight. We headed back out for a loop around Diamond Head Crater, beginning along Monsarrat Avenue and finishing along Diamond Head Road and the beach side of Kapiolani Park.

Pink Group runners today were Rosie, Kozo, Hao, Alfredo, Cindy, Haye, Horacio, Jeff, Earl, and Nick. Haye (pronounced ‘Hi-Yay’) is visiting from North Carolina, and Nick is visiting from Las Vegas. The total distance ran by most of the group members today was approximately 10.2 miles. Alfredo finished strong and ran an extra 2 miles with Haye and Nick. Many thanks to Jeff, Andy and Bill for the delicious refreshments after a long, hot run.

Next Sunday (6/12) is the bus run. We will meet at Kapiolani Park at 7:15 a.m. Bring $3 (or more if you would like to make a donation) to cover your bus fare.

On the following Sunday (6/19), we will meet early again at 6:30 a.m. at Kapiolani Park.

Good luck and best wishes to Rosie as she heads to South Africa to run a marathon!

Have a great week everyone!

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

The Silver Group was greeted by blue skies and warm temperatures on our first run in June. Our elite team of leaders today included, Tony, Lynnae, Ron, and Andy H. They took a group of 15 runners out on the streets to conquer this run in the sun with Paul, John L., John T., Rick, Trieu, Hong, Koko, Dawn, Melissa, Yumi, Daniel, Kin, Kevin, and Carl.

Stats: The group logged their first 10-miler of the season at a pace of 11:15 minutes per mile. My generous app. tells me that a 200+ pound guy uses 1800 calories on such a run. Therefore, logic dictates that it’s okay if I take advantage for the 2-for-$5 meal deal and at unnamed fast-food establishment. You have to have goals!

Tip: When the mileage starts to build, you may find yourself cramping up at the end of a run. While nothing will replace conditioning your muscles by keeping up with a consistent training plan that includes weekly homework runs before the long Sunday runs, the use of supplements may help. Look into what might work best for you, and try to incorporate it into your training slowly. Ask fellow runners what they like, and try to bum some off of them to taste. Be wary of the sales person who doesn’t look like a runner and is touting a new gel or herbal supplement. The main thing is that whatever you try, it needs to work for your.

The runners-high moment: What brings a moment of happiness along the running route? Water fountains that work, with sufficient pressure so you don’t have to risk touching your mouth to the spout!

Mahalo to those who joined our Memorial Day run in Moanalua Valley. We had a nice group of about 10 runners who enjoyed the rolling hills of the valley and the beautiful greenery of the gardens, with the many ducks who call the gardens home. Arigato to Koko for hosting a mini post-run pool party. A pool workout was a perfect way to relax tired muscles, and greatly helped with recovery.

Upcoming:

  • 6/12/16: 1st Bus Run. The bus will take you out to Maunalua Bay and you will run back to get between a 9 to 10-mile run. If you have signed up for the bus, please be at the park by 7 a.m. and bring your $3 rider fee (donations are also welcome). Non-bus riders can meet at 6:45 a.m. (7 a.m. start) on Waiholo Street and run out to Maunalua Bay to join the bussers. We will run back to Waiholo together where the early crew will finish and the bussers will continue on to home base.
  • 6/19/16: 10 miles, with an optional early start at Waiholo, 6:30 a.m.
  • 6/26/16: 10 miles, to include Kahala Avenue.

Community: The 69th Annual Friends of the Library of Hawaii Booksale is coming up on June 18-26th, and they are seeking volunteers. Funds raised go to support Hawaii’s 50 public libraries with their summer reading program. If interested, contact Lynnae or please visit: friendsofthelibraryofhawaii.org, and click on Book Sales.

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

It was another Beautiful Day to do our Marathon Training Run. Dr.Scaff talked about the body Body Mass Index, Benefits being a little overweight and if you plan to lose weight. Now till mid-September is the best time, longer distances and a good diet. Peter wanted everyone to know next week is out first bus run, be there 715 a.m. with $3. Extra donations are appreciated.

Leaving the Park, Pace Setter Bob had us going out with a comfortable speed. No special events made the park very peaceful. We had Blair and Guru Sam singing praises of wisdom from the back, hooray! Up Diamond Head we got the best view of tiny blue waves and happy people abound.

At Triangle Park, Leader Blair gave us a good speech. He reminded us to do Kahala Avenue on the last Sunday Run for each month. I think we missed that one last week. Oops, who told him?

Rounding Diamond Head we lost Blair, Sam, One of our 2 Russell, Rose & Daniel. Nice to see you 5 winners but we were dedicated to do 10 miles. We made it past the intermediate school when our Young Runner George, started feeling ill. Thanks to one of our Leaders Jessica, she turned back with George. Saw George at the Park, he looked fine.

We made it to the Gas Station and I was having a hard time counting runners. Guess who pops up? Our Young Richard and Elena. Both showed up late and caught up with us, good job u two. A Quick break and a flood of runners abound. Charlie was back today but he took an early turn at the gas station, to do 8 miles. The rest of us wentout to make a mile up and back on Kalanianiole highway.

Coming back the traffic breeze was comforting and the final 13 runners kept pace. We had leaders Monika and Bob closing the last 5 miles. Plus our regulars Violet, Elaine, Umi, Russell, Elena, Richard. Francis, Stefanie, Andrew, Bob and Jamie.

Thanks to our others leaders Sam, Blair and Jessica…you support is appreciated. At Triangle Park we gathered up to get another drink and make that final push. Praise out to a few ladies whom took off going down Diamond Head.

Thanks to our Rich, Andy and Jeff doing a great table duty job. Fried Rice Nice and Watermelon ♡ were good. Do your homework and I’ll see you all on the Bus Run. No Diamond Head uphill run, hooray

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 Maile Burgey:
(Pace – 12:30 – 13:30 minutes per mile)

First 10 miles

It was humid and less breeze but our brave 24 members were going out o first 10 miles on Kalanianaole Highway route. Val was out of town, Andy was in charge of table duty, Fiona was under the weather, so I(Maile) was leading the group.

All members know well what to do when we run on the road, yes keeping

Single File! They formed very beautiful one even though there was only one leader. Thank you, everybody. You’re da best!

Going out bound, tried to keep in steady pace which everybody could catch up. If you felt it was slow, it’s still good because you can hold the energy for returning bound.

On Kalanianaole Highway, we were re careful to run with high speed traffic. Especially, buses and bikes. They are more close to us! When you see the bus, look up if passengers are standing there. This bus is coming to bus lane where we are running.

Returning route, everybody was still energetic runners! Their pace was getting faster and last downhill to finishers line, some were keeping 11:45 pace. When I talked to them later, they said “we just wanted to finish as soon as possible!” I know it was so hot and nobody wanted to be under the sun for a long time. Finally, we achieved 10 miles without any problem. Feel this group is getting stronger and stronger. Go Blues!!!

Next Sunday is bus run. Please try to come to the park by 7:10 a.m. We’re leaving 7:15-ish, so meet up before and get on the same bus. If you miss the same bus, please get off Moanalua Bay. Don’t forget to bring $3. See you on Sunday!

Beginners:

Buff Walkers by George Ushijima

We are now into June. This means we up our time on the road. On Sundays that means we’re up to 8 miles. Today’s turnaround was the gas station. Some of us got to use an air conditioned restroom… We then strolled through the neighborhood. Our homework during the week should be about 14 miles. We could either do two 7-mile days or we could break it up into 3 days. e.g. 4 miles on Monday, 5 miles on Wednesday and 5 miles on Friday. Remember we get the most out this by practicing. The more we practice (homework) the easier we’ll have executing the marathon.

This next Sunday will be our 1st bus run. We will all get off at Moanalua Bay, across the street from Roy’s restaurant. Come Early. Plan on boarding the bus at 7:15 a.m. Bring $3 (or more for donation). We will plan on our group boarding the 2nd bus.

Our time this Sunday was 2 hours and 59 minutes. 8.4 miles. We had a total of 26 minutes of stops during our breaks. That brings our pace to 18 minutes and 13 seconds per mile. If you start your Marathon at 5 a.m., this will get you to finish just before 1 pm.

Keep on Walking!

Sweet 16’s by Roanne Abe:

Beautiful skies, so little wind, makes for a sweaty walk. Seventeen of us braved the sun and listened for the distant Clydesdale galloping with the Golden 14s today. Happy Birthday Dean! You’re such an inspiration! Annette, Judy, David, Sylvia, Annie, Glenn, Ron, Candi, Arlene, Karen, Harry, Fran, Jenni, Lili, Elaine, Cliff and Roanne completed 8.5 miles in about 2.5 hours. We even stopped to check out the Mango and lemonade stand near Kahala Avenue. Great job at drinking water at every stop and remembering to stay single file as we trekked up Diamond Head.

The Bus run is on Sunday and we’ll be more than ready to complete it. Don’t forget your $3 for bus fare and be on time. The bus leaves at 7:15am! We should be stopping for water every 1-2 miles depending on where we are at, so bring a water bottle to keep you hydrated until the next stop. For those of you who can’t make the bus run, the mileage we’ll be doing is 9 miles.

Remember that there will be no snack table at the end. So come prepared. Have some cold recovery drink(s) in the car and some snacks to help you get your energy back. A change of dry clothes and a pair of slippers come in handy as well. Dr. Scaff’s book has some good tips on what types of foods to eat before and during the walk. If you haven’t already picked up a copy, you should come early on the 26th to take a look at the book when it’s available for sale.

This is the last month for homework at 2 one-hour walks during the week. Next month, we’ll start doing homework by mileage. So start looking at making room in your schedule for one more walk during the week. We’ll talk more about this as we get closer to July.

See you on the bus!

Green 15’s by Louis Crompton:

We had 11 show up for today’s outing… 8.5 miles scheduled [since we informally did 8.1 last Sunday]. Our expensive and cheap methods of tracking time / distance all said we did the prescribed 8.5 in 2H 9M… that’s 15.1 m/m. Yea, the Green Team continues treking toward completing the marathon with a 15 pace. We hope to see all green people next Sunday for our first Bus Run of the season… if you had a permission slip for missing today or even if you were AWOL, come next Sunday by 0715 with 3 or more dollars in hand. We’ll get off at the HI Kai Dr / Bay parking lot and find our way back to the park. Mahalo to Andy and Jeff for the goodies today. Can do 2 or 3 hrs of homework weekly now. Aloha

Golden 14’s by Dean Takashige:

This was the first Sunday for June.. And we are working towards running 8 miles… The weather was breezy and clear… definitely not a time to forget sunscreen.. Try to remember to apply it before you leave home. For today we ran a little shorter route a little over 7 miles… about what we expect to run next week.

Speaking of which will be our first bus run for this year. Be at the park by 7:15 a.m. Bring $3 for the fare, in cash If you are on a separate bus from your group leader (me) find out which stop to get off….the 14s will get off at Maunalua bay. The bus will leave the park at 7:30 a.m., there will not be a talk before the run

Remember to do your homework and we will see you on Sunday.

We ran for 2 hours for a total of 7.1 miles and burned 833 calories

Da Comment Corner:

Portland Marathon:

World's Smallest City Park

World’s Smallest City Park

October 9 Portland Marathon Trivia: If you join our Honolulu Marathon Clinic Team for the Portland Marathon, you will run past the World’s Smallest City Park. The Park was designated in 1971, the same year the Portland Marathon started. This Park is a small circle 2′ across, with a total area of 452 sq. in. Call Darla at 808-216-0223 for information on how to join our Clinic Team.

Ducklings Rule! (repeat)

(From my Early Morning Run Chronicles)

5:30 a.m. – my usual, casual, easy going paced early morning run while on Monsarrat Avenue, turned into a pseudo “Noah’s Ark” experience. Two little ducklings, decided to cross Monsarrat Avenue without a worry in the world, as I looked on with terror. A speeding white Toyota van taxi was approaching quickly and sure to hit the little “buggahs” if no warning was given. I had no option but to try to flag down the vehicle from the side of the road to slow it down to avoid some “duck soup”. Luckily, the driver saw my frantic hand waving and slowed and stopped to let the oblivious ducklings cross the road. After exchanging mutually respectful “shakas” and grins on our faces and, in viewing that the “quackers” were safely across, he sped off.

See you at the water stops,

Blair

Blair’s Weekly Update 05-22-2016

Doc’s Talk:

Doc spoke on “post-race collapse”. See Bruce Mullikin for the Doc’s talk in its entirety on thumb drive.

No Clinic:

There is no official clinic this coming Sunday due to the Memorial Day weekend. Please check your group reports or with your group leaders to see if you are meeting informally.

Table Duty:

Thank you staffers for an incredible job at table duty! (I will get your names next week!)

First Bus Run:

Please be sure to sign up on the board for the June 12 Bus Run.

Group Reports:

Pink Group by Rosie Adam Terem:
(Pace 10:00 – 11:00 minutes a mile)

The Pinks ran 8.2 miles in an average of 1 hr. 20 minutes, just about a perfect 10 overall! In spite of the Ekiden, we had a good baker’s dozen runners including Kozo, Leslie, Alfredo, Cindy, Jeff, Ryan, Selena, Les, Katsu, Fumiko, Gary, Deanna, and Rosie. We focused on running our target pace, drinking water at every opportunity, and handling the heat.

Next week, for those who are not running the Hibiscus half and who want to run a 10 miler, the Pinks plan to meet at the grass triangle between Round Top Drive and Makiki Heights Drive to run Tantalus, a loop with an optional extra of slogging up “Concrete Hill”. Good hill training both up and down. It is important to bring enough water as there are no fountains on this course. It’s also a good idea to wear very bright clothing, so we stand out up on the narrow roads.

Remember the homework runs: at least two runs of an hour each. We can add another day, or increase the mileage on the other two days. We will go up to 10 miles on Sundays starting in June.

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

Veteran Silverado Paul got stuck leading the group today, since many were participating in the Ekiden. The Silvers started out with a (large) group of 4 – Paul, Lee, John T., & Attila. Attila left after the first 100 yards with an instep problem. Please do not try and use 2 insteps in the same shoe. The three of us tried to keep the pace between 11:00 & 11:30. We found out it helps if you un-pause your running app before starting out. Carrie met us at Triangle Park. We tried to make her do wind sprints to make up for the missing miles… that didn’t go over too well. We ran the same route as last week, except we bypassed Carrie‘s favorite bathroom to avoid the lonely cock-a-roach. The weather was a bit hot, but we had good breezes and the humidity wasn’t too excessive. Since I didn’t do a good job of tracking the run, we figured we did 8 miles at an 11:30 pace, including stops. With only 4 of us, our stops were pretty fast and we kept the Pink Group in our sights for most of the run. We saw several of the Ekiden runners from the Marathon Clinic out there running and tried to encourage (harass) them as much as possible. John T. had to slow down around Diamond Head on the way back due to some cramping. Carrie stopped at Triangle Park and headed to her yoga practice, namaste. Lee and Paul pushed each other until they got back to the park and finished at a strong pace.

Please make sure you hydrate and take your vitamins. Paul cramped up a couple weeks ago after a really hot humid run – definitely not fun, so please learn from him. There is no Marathon Clinic memorial weekend, but the Silvers will be doing a special run (see below). I (Paul) will be on the mainland doing my training, so you will have to have fun without me, but I will be back for the June 5th run. Thanks for the conversation and pushing me Carrie, Lee, & John T. That’s all-Paul. Mahalo Paul, for stepping up to lead the Silvers!

Congratulations to all of the HMCers who participated in the Ekiden relay race. There was a lot of great energy amongst the teams, and HMC was well represented. It looked like everyone had fun. Good job!

Upcoming:

  • 5/29 – Hibiscus Half Marathon. No Clinic. Good luck to all the HMCers. Have a good race!
  • 5/30 –(Memorial Day Run) The Silvers will run in Salt Lake / Moanalua Valley. Wear your red/white/blue to honor those who sacrificed so much. Meet at Ala Puumalu Park (right next to Honolulu Country Club) at 6:45 a.m. for a 7 a.m. start. We plan on running 8 miles. All HMCers welcome. There will be a pool party gathering at Koko’s place afterwards. Directions will be given at the run.
  • 6/5/16: 9 miles
  • 6/12/16: Bus Run #1. Please sign up at Clinic. $3 to ride. The return trip is free.

Community: The 69th Annual Friends of the Library of Hawaii Book sale is coming up on June 18-26th, and they are seeking volunteers. Funds raised go to support Hawaii’s 50 public libraries. If interested, please visit: www.friendsofthelibraryofhawaii.org, and click on Book Sales.

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

Another Beautiful Day in Hawaii ☆☆☆☆ A lot of new faces, returnees and regulars out in full force. Missing were some of our Clinic Runners whom were participating in today’s Ekiden Race. A Six-Runner Relay marathon from Kapiolani to Sandy Beach and back.

After Dr. Scaff talk about overheating, our adapting body and more. Peter gave us Good Safety and Health Tips. Plus He reminded us all about next week, No Official Run. Three Day Weekend and The Hibiscus Half Marathon going on. Each group will be making their own running plan.

Breaking up into our small groups we had a few short chats. Leader Blair was present, no worry though he missed running – he stated he was just getting over a flu as many of has did as well. Shouts went out to Pace Setter Bob, Let’s Go! Soon as my Watch got a location – Out we went!

Running out of Kapiolani, we had Cones and Special Event Police Protecting our Path. Halfway up Diamond Head
road, the race leader was blazing down…under 3 hours? Not bad… and so many cheering roadside supporters. Some even gave our group runners cups of water, “Domo Arigato”, Thank You in Japanese.

At Triangle Park we discussed our run for next week. We agreed to meet 7:30 a.m., at Triangle Park. By this time – the slow walkers should be on their way to the Gas Station (Start Time 5:30 a.m.) and Leaders coming up Kahala. Be Early – Parking may be limited. We may take our Normal Gas Station Route then Go up Kalanianaole Highway for Wailupe Beach Park. Using all the side streets. If you come late – You may track us down. Goal 8 Miles.

Back to Running, We left the Park to finish the Marathon Course turning at The Famous Doggie Park. At the Intermediate School, The Ekiden Race had their First Point for switching Out Runners. Plenty people cheering Onward…Made you want to Join Up. Our group of 20 kept pace and took advantage of the few stop lights on Kilauea Avenue.

Busy at the Gas Station getting drinks and restroom time. Leader Bob and three others came out late trailing the group by a few minutes. Turning onto Farmers gave us hope to Catch Up. Thanks to Guru Sam for pulling back them Fast Runners and My Foursome Pushing a good 10 minute pace we caught up and Leader Bob actually pulled up front and dished out a warning, “Don’t be following me, I’m running 10 MINUTES!” Lo and Behold, Kara took up my Dare…And Yes, I got smoked! It’s Tough enough challenging Jessica – Now I got Kara! Our Ladies are pretty fast runners…and did I say Beautiful Too! Thanks to Melyssa for her Compliment me on my New Balance Shoes!

We made it Back to Our Triangle Park well together. Our Leaders today were Blair (even for only the start), Sam, Jessica, Monika and Bob. Then Our Cheerful Regulars Russell, Danell, Ivana, Melyssa, Ming, Stefanie, Andrew, Yumi, Kanoi, Mahina, Bob, Elaine, Kara, Marissa, Joe and Kamaile. Hope I got everyone’s name. Let me know If I misspelled your name. It was a treat to Run with you all and make new friends.

Surprising there was still Ekiden Runners still out and about on Diamond Head. Sam was doing a good Job watching out for one runner going the wrong way. Back at the Park, The Table Spread was Terrific like Always. And all 20 of us finished Together! Remember to do your homework runs and Our First Bus Run is June 12th…Yeah, I can yell Out “Bicycle” and see what a single file looks like. Aloha Till We Meet Again!

Beginners:

Sweet 16’s by Roanne Abe:

Gorgeous morning! Fifteen of us started the morning off right with a brisk 7.5-mile walk around Diamond Head. Lynn, Annette, Sylvia, Ron, Candi, Arlene, Sharon, Fran, Harry, Linda, David, Chin Wen, Cliff and Roanne were all in good spirits throughout the walk.

We’ll meet informally next week at 7:30 a.m. Same place. Come early as the hibiscus half marathon will be going on that day. Goal will be 8 miles. And if you can’t make it, please try to get that mileage in on your own.

Homework is 2 one-hour walks. You are all looking pretty awesome!

Green 15’s by Louis Crompton:

Was it hard to find a parking place? I suspect a couple of our MIA drove over, couldn’t park, and returned home [or jogged elsewhere]. I opted to hoof it… makes for a longer distance than the Eikiden, but it’s not every Sunday. Sorry to learn Don hurt his leg earlier in the week and will be out for a while; we hope you return soon. We had 10 green ones at the start line when we left the park for our 7.5 miles jog through the aina. And at 15 m/m we should be back in 1H 53M…. son of a gun, that’s when we came back! We had 2 timers record 1-53 and two recorded 1-54; those slight differences are due to cosmic wave vibrations… Big mahalos to our green macho men, Scott and Willard, for running the refreshment tables today…great job. Jordan missed a special treat for green ones by departing so quickly. Next Sunday the Green Team will gather together at the same time / same place for an informal 8 miles… just guessing – 2 hrs? The group just won’t be the same without our effervescent Akiko, but she’s earned a vacation. Visitors and alumni are welcome to join with us next Sunday for our informal 8 miler. Do two homework runs, at least an hour each, during the week. A hui hou!

Golden 14’s by Dean Takashige:

Today was a small turnout due to the Ekiden which was also taking place. It was nice and breezy morning. Our small group progressed without any issues, this is including new comers to the group.

In a couple weeks we will be increasing the mileage, so plan your schedules accordingly since we will be returning about 40 minutes later which includes the additional stops along the way.

Upcoming reminders. June 12 will be our first bus run, sign up on the on the list on the bulletin board if you are planning join us so we have an idea of how many buses we will need. I will cost $3 at the door when you enter the bus.

Next week Sunday there is no official clinic. The 14s will be running and our meeting place will be the aloha Gas Station next to Kahala Mall across the street from Macy’s.

Park in the Macy’s parking area and walk across the street to the Aloha Gas Station.

We will start our run at 7:30 am.

Today we ran 5.6 miles in 1 hour an 35 minutes and burned about 700 calories.

Keep up with your homework, 2 runs for at least an hour with a day of rest between runs.

Have a good week and we will see you next Sunday at Kahala.

Da Coment Corner:

Bus Run – June 12

For first time marathoners – a great way to get familiar with the latter part of the actual marathon course. $3 fare.

Memorial Day Weekend

As we give thanks to our veterans, there will be no formal clinic on Sunday; please check with your group reports to see if your group is meeting elsewhere for an informal run.

See you at the water stops,

Blair