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Road Trip to 2016 Portland Marathon

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Blair’s Weekly Update 05-01-2016

Dr. Scaff spoke about shin splints; it’s usually associated with newer runners getting accustomed to running on a more regular basis. I usually goes away after rest and a slow recovery process. He also talked about side stiches. To get a video of Doc’s talk via thumb drive please talk with Board Chair Bruce Mullikin.

Picnic:

Thanks to all the volunteers at our picnic – to name a few – Norm, Peter, Bruce, Jeff, Burt, Muriel, Maile, Robert, Alberto, and Val along with a slew of volunteers, it was a huge success. We had over 140 runners and friends in attendance. We enjoyed a potpourri of food representing many global cuisines – It was all very delicious!! By the level of conversation going on and the tone of everyone’s demeanor, once again the picnic was a tremendous success!! Thanks again to all participants for being so organized and patient. And, thanks also to all of the volunteers who helped in setting up and to clean up. We must have set a time record for cleaning up and putting everything away – it was fast!

First Bus Run:

Please be sure to sign up for our first Bus Run on June 12th. For many it will be a new experience running in from a destination to home base. I always look forward to the Bus Runs because of the change in scenery and the opportunity to socialize during the ride on the school bus. Most of us will be dropped off at the Maunalua Bay stop (across from Roy’s in Hawaii Kai) and return for an 8 mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive Loop (an additional two miles). We also get exposure to running on the actual marathon route. Please sign up ASAP so we can order the appropriate number of buses.

Sign -up sheets will be posted soon on the bulletin Board.

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. Today we did 12.5 at a mixed pace, and welcomed back several Boston qualifiers. Next week we’re meeting at the Aina Haina McDonalds at 6:30. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Sven, Jun, Lisa, Chris and Jimmi for a nice 12-mile run. We started by running 6 miles in from the 1st beach park (Wailupe Beach Park), and then we ran back out after the talk for a total of 12 miles. It was a nice cool day with some breezes. Summer is definitely on its way 🙂 We ran at a 9:30 pace for a total running time of about 1:54:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 6:00 am for anyone that would like to join.

Happy running!

Pink Group by Leslie Ragados:
(Pace 10:00 – 11:00 minutes per mile)

Thank you very much to all who volunteered for and participated in the potluck today.

We missed our Leader Rosie today, but we had a large group of approximately 15 runners: Leaders Hao, Henry, Kozo, Andy and I were joined by Arlene, Cindy, Gary, Horacio, Katsu, Keith, Ken, Otaki and Ryan. We also had a guest runner, Sergio, from Arizona, who has already completed two Honolulu Marathons and is currently training for an upcoming Kauai Marathon. We completed our first 8 mile run to Aloha Gas station and back via Farmer’s Road. Everyone put forth a great effort on this very warm but breezy day.

Remaining consistent and diligent with 2 one hour homework runs and Sunday runs, drinking plenty of fluids during and between runs, and resting between runs will help you to build endurance, acclimatize to running in the warm, humid weather and prevent injury as we begin to increase mileage. Next week we will be running 8 miles again.

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

The Silver Group splintered today. 17 runners opted to follow our leader, Lynnae, on a run to Magic Island and another group, led by Paris, headed for the gas station in Kahala. We had beautiful May Day weather that was sunny and breezy as the “Magic Island” runners headed up Kalakaua Avenue. It was a nice change of scenery and the hotels gave us a cool, shady route to enjoy. Today’s Silverados included Jimmy, Jen, John T., Hong, Paul, Dawn, Gage, Lee, Trieu, Zena, Selena, Melissa, Carrie, Doc Joe, Tavy, Horacio, Alfredo, Carl and a few others whose names I hope to get to know as we continue to train. Feedback on pace is always welcome. We don’t want to leave anyone behind. It’s supposed to feel slow in the beginning, so you have enough in the tank to finish. This is an important concept for endurance training.

The Magic-Island route was a reverse of the actual Honolulu Marathon course. From the time we left HQ, headed up all the avenues: Paki, Monsarrat, then Kalakaua, we were on a portion of the course that is rarely trained for as we usually focus on Diamond Head, Kahala, and Hawaii Kai. It was a good chance to get familiar with this part of the big race.

Stats: The group ran a strong pace of 11:08 minutes per mile, burning close to 800 calories on some runners and 1200 for the larger men. All of this justified the food we got to enjoy at the end of the run, for those of us who stayed for the HMC picnic. It was a great time of feasting and fellowship! Many thanks to all those who coordinated, set up, served, and cleaned up.

Tip: If your toes are feeling sore or turning color, get bigger shoes. They should be 1 full size bigger than your regular shoes (no joke). Make sure to stretch after your workout. This will help limit the achiness. Soaking in salt water (ie. The ocean) is also recommended. For more info, see Dr. Scaff’s book for “Month 3” recommendations (and you may recognize a familiar face).

The runners-high moment: What brings a moment of happiness along the running route? Answer: Finding a “fresh” porta-potty before a race without a line. Good restroom facilities pre-race are so key to enhancing a runner’s race day experience! Oftentimes good facilities come with a long line, so finding a secret bathroom is something special. (Runners don’t ask for do much, do they?)

Upcoming:

  • 5/8 and 5/15: Starting 8-mile runs. Back to our usual route – the gas station. Bring some cash if you want to pick up drinks or snacks at the convenience store.
  • 5/22/16: Honolulu Ekiden and Music. It’s a marathon relay-race. Teams may have up to 6 runners. Routes vary between 3.3 miles to 5.6 miles. About half of the route is on the Honolulu Marathon course. For more info race, see www.hnlekiden.org.

*EKIDEN SPECIAL OFFER*: HMC teams are being formed to participate in the Ekiden on May 22nd. Registration is half price due to a generous sponsor. Deadline is May 8. If interested, please email lynnaelee@yahoo for details.

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

This Sunday we had a lot of morning activities with our post run Picnic. Dr. Scaff and Peter gave their talk and we broke up into our groups. Look like it was a race out of the park.

Late to show up but first to lead us out of the Park was Pace Setter Bob. We passed a couple of groups leading to Diamond Head. Surf was looking good and the trades were cool. On the Top, Young Boy George counted 21 runners this morning.

We made it to our Triangle Park at a brisk pace. Not much to talk about as Guru Sam was ready to lead us onward. Making it to our regular bathroom break off 22nd Avenue. Then our route took us east around the Kahala Neighborhood.

Today’s leaders were Jessica, Monika, Rich, Sam and Bob. Blair was present at the start but stayed behind to set up the chili sauce. Regulars on the road with us were Violet, Russell, Stefanie, Andrew, Elaine, George, Russ, Francis, Cara, Sirena, Danell, Chantel, Jamie and a few others I can’t remember. So Sorry, I will do better next time.

Back at Triangle Park, everyone was staying together as a group. We took in more water and walked up to the next cross walk. Remember if you’re tired going back and overcome the urge to walk…press on the jog button. Marathon Day, this training will pay off. It does not have to be fast, just keep moving.

Back at the Park, We all indulged in eating a full plate and more. Chantel brought out her tray of Chocolate Mochi. Ummm! They were better than Bob’s Brownies.

Do them homework runs, see you all next week.

Beginners:

Buff Walker by George Ushijima:

Today was another wonder outing for us. The weather was perfect and you could tell everyone was in a good mood. The reason could’ve been the Clinic Picnic. The spread was tremendous, stupendous and seemingly endless. I’m sure all enjoyed the eats and the company too.

We are in the month of May. We should be upping our Sundays to 6 miles. We cut it short to get back to the buffet on time. Next week is Mother’s day. We’ll be doing the 6 miles with the Kilauea field as the turnaround point. Let us all keep up with our homework. That is going out twice during the week for 4 miles each. We’ll work on our timing during Sundays. We did around 18.5 minutes per mile, but I know we could do better.

Keep on Walking! Thank you George for your Chili – delicious!!

Sweet 16s by Roanne Abe:

Welcome to month three! How time flies when you’re having fun.

Eighteen Sweet Sixteeners started the morning off right: Harry, Isaac, Annie, Linda, Muriel, Ginger, Dan, Lynn, Roland, Ron, Gae, Fran, Annette, Cliff, Roanne, Lynette, John and Glenn. Name puzzle for the week – which name was NOT present? And who were the two Sweet Sixteeners that did not start with us, but joined us for fellowship at the picnic?

We headed up Diamond Head at a strong clip, no complaining about the sun or lack of wind. Great job at keeping single file and sharing the sidewalk with others. All said and done we did just over six miles for the day and we were all smiles at the end.

If you have not already picked up Dr. Scaff’s book, now is a great time to get it. It’s a great resource and will give one insight into how to get ready for the months ahead. Homework for this week is two 1 hour walks. It’s important to do the homework as next month it will really show. You all are doing great! Keep it up!

See you on Sunday!

Green 15s by Louis Crompton:

Thanks to our good doctor for telling us what pains to look for… about 12 of us green ones went out for 6 miles and did not duplicate any symptoms… we’ll try again next week when we do 6.5 miles. So what happened to our handful of missing members? Can’t use the Mother’s Day excuse, that’s next week. We made our little journey in 1 1/2 hrs. for a 15.0 min/mile pace. Actually that was quicker than 2 personal homework trips, but today there was FOOD at the finish line. And it seemed that everyone out did themselves with the goodies they brought. Personal TIE vote by this self-appointed connoisseur… whoever made the grape salad – I want the recipe! That was super! And surely the other treat worthy of a shout out was the 4 layer jello dessert… OMG how long did that take to make? That was an excellent piece that could have been in Chef Sam Choy’s restaurant for a few $. Mahalo to each person who contributed to our picnic and to the gang who did all the set up work. Homework can still be 2 walks or runs of at least an hour each… I know it’s difficult for our people with a 40 hr. work week plus family chores to get in those homework hours… real dedication on your part. Keep it up. Aloha

Golden 14s by Dean Takashige:

May Day!! Our first run in May and also the HMC picnic. Although we had a breeze the days are getting slightly warmer…this means drink more water to prevent dehydration – it is very easy to forget to drink enough water.

Dr Scaff’s talk was on shin splints and side stitch. Most first year runners may develop shin splints till their body adjust itself to running. Side stitch or side pain in alleviated by relaxing your abdominal muscles while breathing…refer to page 14 of Your First Marathon. We ran 5 miles by the time we returned to the park for our picnic .As usual we had loads of food and a lot of fun…!!! Next Sunday is Mother’s day and we will have a formal clinic and run…

Do your midweek homework runs and we will see you next week

Lucky 13s by Derby Linden:

Lucky 13s Weekly Photo - 05-01-2016

The first two months was we were tuning up our bodies for 4 mile runs – running around Kapiolani the first month and then running up Diamond Head to Operation Red Wings (Triangle Park ). Now, we will be adding two more miles to our monthly runs hereinafter increasing our mileage all the way thru November. This is our target mileage for months to come. Keep up with your training, every other day 1+ hours.

Month Mileage
March 4
April 4
May 6
June 8
July 10
August 12
September 14
October 16
November 18
December 11, 2016  🙂

Da Comment Corner:

Apologies to Mr. Gandhi:

I misquoted him last week – it should have read:

Motivation –
Whatever you do will be insignificant, but it is important that you do it anyway.

See you at the water stops,

Blair

Blair’s Weekly Update 04-24-2016

Doc’s Talk:

Doc spoke about injuries; “prime time” for injuries is when one is feeling great about their running and takes on more mileage or tries to run faster. The main reason the Clinic doesn’t meet year round – to get body healed after the marathon. So, rest your body; your body needs to recuperate even if your ego is telling you different.

This Sunday’s Picnic:

Please bring in your latest creation to share with fellow runners and enjoy the camaraderie of your fellow runners. Friends and family invited; a $1 fee per person; soft drinks and Zippy’s chili and rice provided. Groups do their usual run then enjoy the picnic afterward. Start time around 9:30 a.m. Bring a hearty appetite and a bunch of family and friends.

Table Duty:

Special thanks to the Evelyn and Libby for the great drink and food! The sandwiches were delicious! Mahalo!

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. Today the group did 12.5 at an easy pace. Next week we’re meeting at the Aina Haina McDonalds at 6:30 am. We will discuss perhaps running a different on 5/8 so please let me know your thoughts. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Sven, Melissa, Bryan, Lisa and Mike for a nice 12-mile run. We started by running 6 miles in from the 1st beach park (Wailupe Beach Park), and then we ran back out after the talk for a total of 12 miles. It was a nice cool day with some drizzle and breezes – awesome running weather 🙂 We ran at a 9:30 pace for a total running time of about 1:54:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 6:00 am for anyone that would like to join.

Happy running!

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

The Pinks had a large group this bright and breezy morning. Leaders Henry, Kozo, Leslie and Rosie were joined by Laura, Ken, Otani, two Ryans, Arleen, Chris, Earl, Jeff, Cindy, and Keith for 6.5 to 7.9 miles, depending on which finish path they took. Some of our runners are doing their first marathon, while others have lost count they’ve done so many. But our HMC is for everybody and we all help each other.

We focused on keeping our pace down to our average 10 minute mile. We all have a tendency to want to go out too fast and then lose momentum when the distances grow longer. We’re building an internal pacemaker that will last over the 26.2 miles.

Next week, we’ll run to the gas station for an 8-miler ahead of the picnic. Perhaps those extra two miles will excuse all the goodies we plan to consume at the park afterwards. Please remember to bring your $1 and a contribution of food to share.

Homework runs are important especially as we start increasing the distances on Sunday. Keep up two runs of an hour each during the week. You can do hills if you want to gain strength, or speed work on the homework runs, but Sundays are for the long, slow runs, building the base of time on the road.

See you at the Park!

Boston proud!

Go! Rosie PosterSome old runners from our Pink group moved to the Boston area recently. They looked up the Hawaii runners and found me, got in touch, and came out to cheer me on in the Boston Marathon. They wore their yellow Honolulu Marathon shirts and made an ALOHA/GO ROSIE! Poster. I have a photo of Darrow and Subhana with me and their poster at the base of Heartbreak Hill. I thought it might be nice for HMC runners who knew Dr. Hand and his lovely wife to know about that.

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

The Silver Group was made up of 11 runners. The weather was sunny and warm with a few breezes to keep us cool. Ron led the group, which included Lance, Dawn, Paul, Hong, Rick, Selena, and Carl (sorry for those I missed, I’m still getting to know everyone’s names).

The group headed out of Kapiolani Park in record time today. Peter’s announcements were very brief and the group leaders have been asked to keep their talks short so we can get out on the road quickly. So, if you time your arrival at the park to be just after Doc’s talk and Peter’s administrative announcements, you’d better plan on getting there a bit earlier from now on, or you’ll be chasing your group.

At Triangle Park, the group did some quick introductions, and we were reminded that the first Clinic Picnic will be next week Sunday, May 1. Please bring a dish to share that you can drop off at the table before the run. The cost is $1 per person. Bringing your family members is encouraged so you can all have a good time after your run, replenishing the calories you just burned off. Bring chairs or mats to sit on in the shade of the trees in the park.

Stats: The group ran 7.5 miles at a pace of 11:20 minutes per mile. Calorie burn ranged from 900 for smaller runners and 1300 for the big guys.

Tip: Though our Sunday runs are currently covering shorter distances, it’s always a good idea to bring your own water bottle. There are times that water fountains can be out of commission or overcrowded so having your own water along for the run helps. It’s also a good idea to carry a little pocket change ($2.50 minimum) in case you have to buy a drink or snack along the way or need to catch the bus back. Very soon we will be making the gas station a regular stop along our Sunday route.

The runners-high moment: Last week we asked people to think about what brings them a moment of happiness along the running route. My moment of Happiness is when I’m out running on a hot day and suddenly hit a stretch of road with shade provided by the nearby buildings and a cool breeze is blowing at my back. That’s my runner’s high.

Upcoming:

  • 5/1/16: 7.5-mile run. Then picnic for HMC members and their families. Bring $1, a potluck dish, and something to sit on.
  • 5/8/16: 8 miles.

Homework: We are still going by time (not pace). Two 1-hour runs during the week with a rest day in between. Continue building that good base.

White Group by Blair Hoashi, Bob Choate and Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)

Nearly 30 runners were present when we gathered at Triangle Park. The Guru, Bob, Monica and Jessica led the lively group.. There was lots of chatter within the group which showed that 1). The group is having a good time; and 2). All or most of our members are running at a comfortable pace. Newcomers, don’t be fooled by the how easy running these distances seem to be; as we increase our mileage, diligent homework, pacing, hydration, and energy replenishment will be very vital to maintaining one’s comfort. Kudos to leaders Sam and Bob for doing a great job of leading this “wild bunch”! Our group included regulars like Monica, Russell, Ivana, Michael, Charles, Danel, and then whole a slew of others – Chantel and friend, Ryo, Reina, and others. We shall all get to know everyone better as time progresses. Congratulations to everyone on a great run!

Please continue to be diligent with your homework runs; we will be increasing our mileage every month and the dreaded Kahala Avenue stretch will be part of our return route at the end of each month.

Please remember next week’s picnic – please bring a nice dish that you would want everyone to try!

Be safe and healthy!

Beginners:

Buff Walkers by George Ushijima:

Gorgeous weather today. Thee last Sunday of the month. Today we thought we’d up it a bit and take a little detour down 22nd and right at Puu Panini. We did 5.14 miles. That took us 1 hour and 53 minutes. We stopped at those watering holes for a total of 9 minutes. So we got our time at a little slow pace of 20m 15s a mile. At that rate we’d finish the marathon just before 2 pm. That’s a lot of sunshine to absorb. Came back to Libby and company managing a nice spread for the refreshments. Remember to do your homework. Next week, we’ll be having our picnic, so we’ll probably do an abbreviated trek, so that we could get back early and enjoy the spread. The following week is Mother’s Day. We’ll still have a clinic that day.

Don’t forget to do your homework.

Keep on Walking!

Sweet 16’s by Cliff Hand:

Perfect Day!

Good turnout of 16 walkers!

Jenny, Gae, Linda, Lynn. Dan, Candy, Arlene, Fran, Karen, Annie, Roland, Pam, Harry, Annette,Cliff.

Nice temperature, beautiful surroundings (so what else is new? We stay Hawaii, yah?)

And, we went further than planned, making it all the way to Elepaio before heading home. Although as usual there was some disagreement among the several GPS trackers, we went at least 5-3/4 miles. We had planned 5-1/2, to be better prepared for the jump to 6 in May. So now we’re a little ahead of schedule. No complaints from the poor, abused, Sweet Sixteens about the extra half mile.

(And no, as a preemptive strike from the staff, this does not mean that we don’t have go so far next week.)

Do your homework and come back for the walk and the picnic next week.

Green 15’s by Lou Crompton:

I don’t know… is the earth tilting? Should we blame global warming? The plan was to go out for 5 1/2 miles today along a route previously measured at 5.5 and 5.46 miles… close enough. Today 19 green ones did that same measured route; today it was 5.34 miles! We welcome and say irasshai to Ryo and Eri. In her first visit Eri reverted back to her former Eriko days. They both promise to return to Green Team next week. Clinic participants are always free to try different groups… the Green 15 group will finish the marathon in December in 6 1/2 hrs or 15.1 overall pace. If you want to do that, join us. We are fortunate in the clinic to have dedicated participants who weekly drive in from Ewa, central Oahu and Kaneohe…thank you so much for being loyal to the program and making the trip to abuse your bod every Sunday morning… stay with us and you WILL at least get a nifty tee shirt in December for your efforts. We finished in about 1H 20M for an overall pace of 15.0 m/m… good job by all today. Only 2 months of training and we’re getting in & out of our water stops quickly, plus it seems like the city has altered the hills – reduced the slopes… And sweeper Ryan walked back with our own Miss Thailand, Kitnam – there’s perks to being in the sweeper slot. Mahalo to the table duty ladies Libby and Evelyn. Next week the green ones will bump up the distance to 6 miles [if the earth doesn’t tilt] and we’ll be back standing in the family picnic line before 9:30. Remember to go out for two jogs during the week for at least 1 hr each, about 4 miles – try to find a hilly route. You could take The Bus to work, then get off a few miles early and jog home. Aloha

Golden 14’s by Dean Takashige:

This was the last official run for April.

So far we have been blessed with great running weather. Not too hot with a nice breeze. The group has gotten smaller, since a lot of the new runners are trying out faster groups, this means that your training is going well and you are feeling stronger and stronger every week. Next Sunday is our HMC picnic. We ask that everyone bring their families and a contribution to the pot luck; preferably a main dish or salad since there will be a lots of deserts I am sure. It will just cost a $1 donation per person to get in line…

Once we come back from our Sunday run, go to the table where Peter will collect your $1 and provide you with a name tag. Then you can get in line for your food…

Since it will be May we will be running 6 miles this month…. It will be a seamless transition since you all have been doing great with your homework runs.

Today we ran 5 miles in 1 hour and 23 minutes and burned 461 calories.

Lucky 13’s by Derby Linden:

The first two months was we were tuning up our bodies for 4 mile runs – running around Kapiolani the first month and then running up Diamond Head to Operation Red Wings (Triangle Park ). Now, we will be adding two more miles to our monthly runs hereinafter increasing our mileage all the way thru November. This is our target mileage for months to come. Keep up with your training, every other day 1+ hours.

Month Mileage
March 4
April 4
May 6
June 8
July 10
August 12
September 14
October 16
November 18
December 11, 2016 J

Da Comment Corner:

Quote from Runner’s World:

“I don’t have a runner’s body, but I have a runner’s heart – and that is all you need”.

Army Sergeant Jennifer Morris

Success:

Everything you do is insignificant, but do it anyway” – Gandhi

See you at the water stops,

Blair

Blair’s Weekly Update 04-17-2016

Doc’s Talk:

Dr. Scaff talked about running styles and how everyone has their own unique way of running.
Next week Doc talks about shin splints.

Table Duty:

Thanks to staffer Eileen and Fiona for a great job at the table. Recently, Eileen was featured in the newspaper about her fitness regimen. Congrats!

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. Today we did 12.5 at an easy pace. Next week we’re meeting at the Aina Haina McDonalds at 6:30 a.m. I’m going to ride the metric century next week, so Nancy is in charge. We discussed perhaps running Tantalus on 5/1 so please let me know your thoughts. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Jimmi, Sven, Melissa, Lisa and Dave for another easy 10-miler. We started by doing the 10K loop before Dr. Scaff’s talk, and then did the remaining 4 down the Ala Wai and back. It was a cool and drizzling day with temps in the low 70s – great for running! The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week we’ll be running 6 miles in from the 1st beach park (Wailupe Beach Park), and then running back out after the talk for a total of 12 miles. We’ll be starting at 6:00 a.m. for anyone that would like to join.

Happy running

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

I’m sending the Pink Group update this week while Rosie is participating in the Boston Marathon.

Despite the rainy conditions early this morning, the weather improved for our run and we had several dedicated and motivated runners join the Pink Group today. Today’s leaders were Hao, myself, Henry, and Kozo. Joining us were fellow runners Katsu, Michael, Ryan, Cindy, Asami, Selena, Kevin, and Gary. We ran up Monsarrat Avenue past KCC, we turned left at 22nd Avenue and right on Kilauea Avenue to Elepaio. From Elepaio, we returned on Kahala Avenue and ran back toward Kapiolani Park with a small loop along the beach and around the zoo. Several runners challenged themselves to run strong on the uphill and we tried running with a more relaxed style on the downhill. Enjoying the beautiful rainbow off Diamondhead and the cool, comfortable weather today, many picked up the pace near the end of our run. Everyone stayed with the group and each runner put in a strong effort. We ran a total of approximately 6.6 miles today.

Keep up with your homework runs (at least 2 runs per week on nonconsecutive days for 1 hour, not including our Sunday run) and practice maintaining good hydration and nutrition. Next week we will continue building and strengthening our training base with another 6-7 mile run.

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

The Silver Group comprised 17 runners on this cool, drizzly morning. Led by Lynnae, Tony, and Ron, the group headed out for our last 6-mile run of the early training season. Silver runners consisted of Evelyn, Jun L., Lance, Tavy, Miyuki, Horacio, Kevin, Jen, Dr. Rob, Rick, and Carl. Sorry for those we missed. We’ll get better with names, promise.

At Triangle Park we spoke briefly about recovering after a big race. Many of the group ran the Hapalua Half Marathon on the previous Sunday, so taking it a little easy the following week is a good strategy to prevent injury and stay strong. A good indication that you’ve been training well is how quickly you recover from a strong race. The week post-race is a perfect time to evaluate your training and either keep it the same or make adjustments.

Stats: Most of the group covered 6 miles at a pace of 11:20 minutes per mile. Calorie burn ranged from 820 for smaller runners and 1,200 for the 200+ club.

Tip: Many people use their cell phones to track their runs. On rainy days when we’re out on the course these devices are subject to water damage. Rather than paying for expensive, water-resistant covers, consider using a clear sandwich bag to cover your phone. Covering your phone before you put it into your armband or hip pouch will protect it, even in the heaviest of downpours. If you carry a little cash on the course, you may want to consider keeping that in a plastic bag as well, so you don’t gross out a cashier at a convenience store with soggy money. It also helps to tape the bottom seam of the sandwich bag for reinforcement.

The runners-high moment: Many people talk about the runners high, but we don’t just get it from running continuously for an hour. There are moments and events on the course or after a run that can generate similar feelings of euphoria. We’re interested in what that is for you. Complete this sentence: Happiness is…

Let us know your “happiness” experiences at our Sunday runs. We can use it as inspiration mid-course.

Upcoming:

  • 4/24/16: 7-mile run. Beginning to build mileage so we’ll be ready for eight in May.
  • 5/1/16: 7.5-mile run. We will be working up an appetite for the picnic. Please don’t forget to bring your family, a potluck dish, and something to sit on.

Homework: We are still going by time (not pace). Two 1-hour runs during the week with a rest day in between.

Congrats to all of the Silvers (past and present) for finishing the Hapalua on April 10th. Smiling finishers included: Lance, Evelyn, Doc Joe, Tavy, Jen, Ron, Marsha, Jan, Leo, and Lynnae. There were good conditions for PRs, which were done by Jun L., Terry, and Henry. Great job!!! We’re halfway there; we will train for the second half (miles 14-26.1) the rest of the year.

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

This Sunday had a little morning showers and our Leaders were back for more Guidance. Dr. Scaff talked about how our feet, joints and legs create the energy we rely on. Peter gave us tips and warnings to watch for on the road. And in two weeks, we have our Picnic, everyone should invite there family and kids. Let them see where you’ll be training for the next 7 months.

Breaking up into our sub groups, we were blessed to have our top two leaders Blair and Sam together once again. Blair ran through a list of things to be doing while leading up to our Marathon. Homework runs twice a week is important, hour long for now be it 4 or even 6 miles…do what you feel is enjoyable.

Leading us all, 26 out of the park was our Pace Setter Leader Bob. The temperatures were great with the lite showers and so many happy people sharing the park.

The Run up Diamond Head was a challenge for a few, little did we know – more hills were to come later. Today’s surf was looking pretty nice, Glassy and Head High. A little crowded but no problem, we were marathon training.

At Triangle Park we gather for another speech and a water break. Nice to see so many of our fellow Clinic Runners. We were lead off again with Guru Sam taking on a early turn onto 22nd Avenue for a quick bathroom break.

Afterwards we turn left onto Kilauea Ave. Going uphill in the opposite direction we normally do. Then more uphill on 22nd Ave. Swoosh, we all were tired at this point. Then because Charlie requested a new run…Sam took us up into Diamond Head Crater.

At the scenic lookout we took a group photo, see Facebook. A few of us ran through the tunnel hooting and hollering…the rest of today runs was downhill back to the park. There was a little side street mark to make our run 6 miles.

Today we had leaders Blair, Sam, Monika, Jessica, Richard and Bob. Then our other team runners Francis, Russell, Russell, Elena, Ivana, David, Melyssa, Stephanie, Andrew Sarah, Chantel, Keiko, Russ, Ming, Charlie and at least three others, so sorry I forgot your names. I will do better next week….

See you all next week, Do those two homework runs and take care.

Beginners:
(All walking speeds and >13-minute mile running pace)

Buff Walkers by George Ushijima:

We are now in the month of April. This means we’re now running up Diamond Head Road to the Triangle Park. A round trip that should get us to 4 miles. Today’s jaunt had a varied group of about 14 people traveling with Roger and George. We took a total of 1 hour 36 minutes to complete this walk but we stopped for 6 m at the first water stop 9 m at Triangle Park and 5 m at the last stop. So we netted a time of slightly over 18 minutes a mile. Let us remember to do our homework to get our bodies used to being out there.

We’ll be doing a slight modification next week. On May 1st we’ll be having the potluck picnic, so we may not do our scheduled 6 miles and just do 4. So on the 24th we could do little more than 4 miles to get ahead for the 1st. On the 8th we’ll be on schedule with a regular 6 mile jaunt. (To Kilauea field and back) Roger and George will be traveling on the 15th and the 22nd. There will be no Honolulu Marathon Clinic on the 29th because of the Memorial Day weekend, but George will be there on Sunday morning @ 7:30 a.m. in case anyone would like to keep up the sessions. We’ll be back to our usual schedules on June 5th going 8 miles.

Don’t forget to do your homework.

Keep on Walking!

Sweet 16’s by Roanne Abe:

Wow! The dedication and commitment we saw on our first rainy Sunday workout of the clinic! OMG, you guys/gals all rocked! All twenty-two Sweet Sixteens went out for a 5.1 mile walk around Diamond Head and showed their awesomeness. Not a complaint to be heard about the weather. And you all had smiles on your faces when we got back to the park. How cool was that? I am working to learn everyone’s name and so Roanne’s version of the word puzzle for this week is, of the names listed below which ones were not at the clinic? Candy, Greg, Muriel, Ginger, Berky, Patricia, Wendy, Gloria, Pam, Harry, Sylvia, Annie, Annette, Dan, Lynn, Isaac, Roland, Gae, Fran, Annette, Cliff and Roanne.

This week’s homework is two one hour walks, with a day of rest in between. Hopefully we will have more normal, sunny weather next week. Remember your sun screen and your water bottle. You may also want to think about sun glasses and or hat. Keep it up, you’re looking awesome!

On May 1st is our Clinic Picnic and it’s the best lunch you can get for $1. Don’t forget to bring your family and a dish to share! Not only is there good food, there is also great fellowship time and a chance to meet new friends in different run groups. See you on Sunday!

Green 15’s by Louis Crompton:

OK, our streak of excellent weather days finally ended, but the drizzle wasn’t bad. We’ve had marathons run in hard rain so don’t be shy about training in liquid sunshine. Congrats to several of our members for completing the Hapalua with good times. Last week a bunch of little green ones got together informally and found a hill we could circumnavigate – twice – for almost 5 miles. Today fifteen of us went out for a 5 mile trek up and down hills and managed to do that with an overall 15.7 pace. We’re going to be able to zip right along if / when we are able to train on flat land. Some of our Hapalua participants noted they were rarely passed going up hills and they were able to rapidly pass folks on the hills during that race… yes, training on hills does pay off. Only 6 weeks into the marathon training year and Green Team appears to be on its normal path to a 6 1/2 hr marathon finish. So if you finished the Hapalua in 3 hrs you were speeding… we know who you are. Next week, rain or shine, we go out for 5.5 miles and then start off May with our first 6 miler… Our appreciation to the table duty crew for the assortment of goodies… are you able to wash that decorated finisher’s tee shirt, Norm? With so much writing on it, doesn’t look like it can be washed… Aloha

Golden 14’s by Dean Takashige:

Its been a couple of weeks; I was away on the mainland. I want say “Thanks” to those who helped out while I was away, Lisa, Sandra , and Lehua for taking the group out. It was a rainy sort of morning with a nice cool breeze… actually excellent running conditions….not too wet to get soggy shoes but enough to stay cool with the help of the breeze. For our Newbies, later in the year you will come to appreciate days like this. Our group was small in numbers since a bunch have moved up to the 13s… good for you .. and remember later you will always be welcomed to come back… Dr Scaff had a good talk on how to run or running style…one of the main points is run and not be heard… We ran a modified 4 mile loop. up diamond through the neighborhood and back down Monsarrat back to base.

It was officially table duty for me but once everything was set up Sensei Norm and Eileen offered to assist Fiona in manning the table while I took the group out. Thanks Norm, Eileen and Fiona for a great spread. with a little treat from Down Under…

We were on the road for 1 hour and 15 minutes, ran 4.6 miles and burned 437 calories. Remember to do your homework, two one hour runs with a day of rest between runs. See you next week

Lucky 13’s by Derby Linden:

We were all so fortunate to have an overcast day for a fun 4-mile run going up Diamond Head and taking in a grand detour along Diamond Head beach.

 

Belly, David and Joy (this week's featured runners)

This week’s feature runners are: Nelly (aka Mele Kalikimaka) from Belgium, David and Joy who are co-workers. Joy is encouraging David to spread his wings.

Continue with your homework assignment and a signup sheet for the May 1st picnic will be available this coming Sunday.

Da Comment Corner:

May 1st, Clinic Picnic:

As Peter has mentioned, friends and family invited. $1 fee per person (to take care of drinks and chili and other items); potluck so bring your latest creation or a salad or a dessert. The “drill” is, that we all go for our usual run then come back for the picnic which starts around 9:30 or so. Volunteers always needed.

I remember many years ago when we had a restaurateur from Japan who had joined the clinic and served all of us grilled mochi in an exquisite mushroom based broth. Oiishii! We shall miss Rashun’s Thai Curry which was always a hit. Hope you are well in Thailand!

This is a great way to get to know your fellow group members and staff leaders! I hope we all make an effort to attend!

Smart Runner:

I had a chance to chat with a very interesting and fascinating young man from Kauai – he was the reigning state high school cross country champion. He mentioned how much he enjoyed running and even received a scholarship to attend college in the east coast. He hadn’t yet run a marathon but might be in his plans in the future. Just out of curiosity, I asked what his fastest mile time was – 4:10 (four minutes/ten seconds) he answered nonchalantly. WOW!!!!!! Oh by the way, the east coast college he’s going to attend – Harvard!

“Training of the mind and body leads to awareness of the soul.”
– B.K.S. Iyengar

See you at the water stops,

Blair

Blair’s Weekly Update 04-03-2016

No Official Clinic next Sunday, April 10 due to the Hapalua Race! Check and read where your group is meeting this Sunday!

Table Duty:

Thanks to leaders Sandy and Tony for all of the goodies! Great finishing touch after our runs!

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. Today Nancy, Donis, Jan, Asami, Craig, Devon, Jun, and Les did 12.5 at a slightly faster than 9 pace. Next week, folks not running the Hapalua are meeting at the Aina Haina McDonald at 6:30. Run run!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Melissa, Sven and Chris for another easy 10-miler. We started by doing 4 miles before Dr. Scaff’s talk, and then did the 10K route up Diamond Head and around Elepaio Street. It was a clear day, and turned out to be a warm one. You can definitely feel summer approaching. The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week we will be doing the Aiea loop trail, since there is no official HMC meet due to the Hapalua. Best of luck to everyone running in the half marathon.

Happy running!

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

This week the Pinks were a band of 12 runners including Henry, Andy, Earl, Katsu, Randall, Ryan, Jeff, Reimon, Michael, Edward, Leslie and Rosie.

We ran at our 10-minute average pace (stopping at every water fountain as suggested by Peter, and wisely so on such a hot and muggy day.) At KCC, those who wanted to attend the second shoe talk sheared off to run to Kapahulu while the rest of us returned to the Park the way we had come for about 10K.

The Hapalua is next Sunday. Some of us will be running that half-marathon. Those who are not may want to meet leader Leslie at 7:30 a.m. at the second beach park to run the Hawaii Kai loop section of the marathon. It can be a hot and hard run round those 6-7 miles, so it is a good idea to bring a cold drink along as the water fountains are few and far between.

Rosie will be gone on April 17, getting ready for the Boston marathon (and hoping for no snow…) so Leslie will lead the group in a 6-7 mile run, meeting at the Park at the regular time.

Don’t forget our first picnic of the year on May 1st. After a short run, we gather at the clinic meeting place to enjoy lots of food and fellowship with our HMC running buddies. Bring $1 or donate more, and bring something to share. Good luck to all HMC runners in the Hapalua. Represent!

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

We had a good group of about 19 Silvers this morning for today’s run. Our usual 6-mile route was modified so many could attend the Shoe Talk. The running conditions were pretty good – cool, breezy, and sunny. We followed the Pink Group up to KCC for a bathroom stop, then we went to Kapaolono Park for another water stop, and then proceeded through the back roads to the Running Room. The Silvers included Paul, Doc Joe, Tavy, Jen, Evelyn, Melissa, Marsha, and Francis. Sorry for those I’ve missed. We’ll get better with names as the year goes on, promise. As a reminder, if you’re leaving the group early, please be sure to tell someone (preferably a staff leader) because we want to keep track of everyone. If our pace seems off, please tell us.

At Triangle Park, Lynnae suggested that a water bottle is a good piece of running equipment to carry. At Kapaolono Park, Ron spoke of the benefits of running hills (they make us faster) and the best way to attack them. Next time, Ron will have to explain strategies for the downhills.

Mahalo to Volunteer Staff Leaders Tony and Sandra for their wonderful array of snacks and gourmet sandwiches! We appreciate your staying until everyone got back from the Shoe Talk.

Homework Runs: It’s still the same – two 1-hour runs during the week with a rest day in between. For Hapalua runners, be sure to run easy to keep limber — easy pace and no hills. Your last run should be Thursday, 45 minutes max, to allow for sufficient rest before Sunday.

Tips: Get a water bottle. Consider the different types (hand-held, belt, pack) and ask around. It is a great investment, and the water stops get quicker. When running hills, don’t focus too far ahead which may be discouraging. Instead, focus on the 3-5 feet ahead of you, and do not over stride. Quicker revolutions and shorter strides make it easier to climb a hill.

Good Luck to the Silvers and all HMCers who will be running in next week’s Hapalua. Pre-marathon races are always a good way to test out your training. Some last minute tips: (1) Pick up your race packet early (there is no free parking at the Convention Center); (2) Watch your diet starting Thursday – carbs, limited alcohol; (3) Saturday – hydrate, pick out a well-worn race outfit and sleep early; (4) get to the park early to secure parking; and (5) have fun – enjoy the malasadas at the finish!

Upcoming:

  • 4/10 – No clinic due to Hapalua Half-Marathon. Run 6 miles on your own. Please note that access to the park will be limited, and Monsarrat will be closed. A good 6-mile route would be from Magic Island to Kapiolani Park and back (via Kalakaua and/or Ala Wai), with one loop around Ala Moana park. Or just run around Ala Moana Park and Magic Island a couple times.
  • 4/17 – 6-mile run.

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

Important Notice: For next week Sunday’s run on 04/10/16, we will meet at Triangle Park at 7:30 a.m. Please try your best to be on time as there will be just a brief talk before we depart for our run.

White Group runners at 22 strong were met with comfortable and slightly cool trade winds as they energetically took on the first six-mile run for the month of April. We had a strong 22 runners that started with us this week, even with the absence of regulars, Bob, Violet, Jessica, Lisa, Ming, Blair, Dwight, Stan, Jamie. Thanks to Leaders, Sam, Monika, Richard x 2, Andrew, we made it through the six miles in our usual laughing, chatting, and social banter mode. It really is what makes the White Group so special!

In addition to the Leaders, it was nice to see Melyssa, Elena, Ivana, Francis, Stefanie, Charlie, Mahana, Kanoa, Elaine, Debbie (re-joining the clinic after a few years break), Sandy, Georgette, Michael, and Chantel (I think I captured all, if not my apologies!!)

Upon reaching Triangle Park at a respectable pace, we took a detour through the neighborhood on our way to Kaimuki Middle School. After a brief water break, we ventured respectfully and quietly through Diamond Head Cemetery practicing Sam’s modified Bikram yoga technique of breathing through the nose, no talking, no touching, quiet jogging through the cemetery pathway. From that point, we ventured to the slopes of Diamond Head’s residential area and ended up at the base of the Diamond Head hill. We tackled the hill to Paki Pavilion, clocking 6 miles.

Helpful hint: While we know by now that application of sunscreen on our body is an important part of our marathon prep & process, we should also be mindful of the sun’s impact on our eyes and scalp. As the runs start to get longer (and they will) and the sun rises earlier, our eyes will be subject to the sun’s UV rays for extended periods of time. To protect your eyes, you may wish to strongly consider purchasing a pair of UV protected sun shades. Later in life, you will be glad that you did!

Again, don’t forget, due to the Hapalua Run on April10th. White group will be meeting at Triangle Park at 7:30 a.m. sharp! See you on Sunday!

Beginners:
(All walking speeds and 13-minute mile > running pace.)

Lucky 13’s by Roanne Abe:

First week running up Diamond Head was a challenge, but as we progress as a group, it will get much easier. Besides, it’s the only hill you’ll encounter on marathon day. Great photo at Operations Red Wings Medal of Honor Park.

Let’s meet our newbies: We have a family, less one daughter who went off to Japan to study abroad. Meet Aaron & papa Lance. Our other featured person of the week is Natalie aka Natalie Woods a transplant from Illinois. Natalie went to the university here and never left. See what Hawaii can do to you J

The goodies but oldies are in great form: Jay Higa and Cherry Robinson

Ozzy (this week's featured runner)

Meet your mascot: Ozzy Linden

I will not be leading a group this coming Sunday, April 10th due to the Hapalua Half Marathon but you are welcome to join Dean Takashige at the clinic 7:30 am sharp at the clinic area. Dean’s group runs at 14 minute mile pace. Parking may be an issue that day.

Continue with your homework. Next time I see you, it’s another Diamond Head run.

Green 15’s by Louis Crompton:

Yet another great day to be out and about… Ah you know it’s going to be a good day when “The Gladyator” herself is there at the park greeting people as they arrive. We had 13 leave [and return] with the green team. Another one of our “kos” returned – the effervescent Nanako. And so did the young lad who finished the 2015 marathon with us, Kai… big boy now – he’s 11 and in middle school! This kid will be breaking high school records in a few years. We were joined by Karen today… moved to our faster group from a faster group… what? Our “slower” group put her through her paces, but she agreed – while catching her breath – that she has found a home with the Green 15. We certainly encourage other joggers from beginner or intermediate groups to jump around during these early sessions to find a pace group that suits your personal preferences. Green Team has a moving and overall pace in the 15 min/mile range, we will finish the marathon at 6H 35M as we do each year. Come join us. We went out Sunday and met Guru Sam and the lovely Ivana with their group at the 22 Av water stop… you guys were in & out really quick, just like our Green 15 gang. But leaving the DF, green folks went UP Kilauea Av… up, up, up to Leahi Hosp before turning to return to the park. Back at our starting place, we had gone 4.46 miles in 1H 8M for an overall pace of 15.2 m/m… that’s not too shabby considering the route. And our pace leader only walked – he hasn’t started to jog yet. Our Sweeper Ryan had no customers – great. Mahalo to the Padua familia for all the refreshment goodies. Next week there is no official HMC due to Hapalua. Some of our gang will be entering – good luck. Our old retired colonel pace leader doesn’t pay to jog shorter distances than homework runs… Some of the green gang will get together informally 0730 Sunday at Hawaii Kai Dr & Kal Hwy and do a couple laps around that area of the marathon route. Do your homework! Aloha

Sweet 16’s by Roanne Abe:

We were twenty-one strong today, and ready to go. About seven of us went around the zoo and Kapiolani Park to the shoe talk at the Running Room, and the rest of us went up Diamond Head as a group for the first time. We were all smiles going up towards the light house and we were still in good spirits when we got to Triangle Park. The view at the lookout point was gorgeous and well worth the trek. All said, we did about 4.25 miles and we stopped at all the water stops.

Next week Sunday is the Hapalua half-marathon and there is no formal clinic. Cliff will be meeting at Kapiolani (same place and time) on Sunday to go out for about 4.5 miles. Please plan time to find parking as Sixteens will be starting at 7:30am. I’ll be at the Hapalua and if you want company on your walk, just look for my hat. If you can’t meet with Cliff and are not doing the Hapalua, go out for a walk on your own for about 80 minutes.

We’ve been getting a lot more sun, so please remember to wear sunscreen. If you forget, there is some sun screen available at the refreshment table in the morning before the clinic starts. You may also want to start carrying a small water bottle (6-8oz) so that you can stay well hydrated during your walks. Homework for this week and next is two one hour walks each week. Make sure you take a rest day between walks. You are all looking great during our Sunday walks so I know you’ve all been doing the homework. Good job!

Keep up the great work!

Da Comment Corner:

Shoe Talk II:

Hope runners had a chance to attend the second Shoe Talk by Manager Gaston at the Running Room. Gaston is very informative and very knowledgeable about the “mechanics” of running.

Please keep up with your homework! Starting off with good “running habits” will pay off at the end!

Have a fantastic week!

See you at the water stops,

Blair