Category Archives: Blair’s Weekly Update

Weekly update by Blair Hoashi, Intermediate Group Leader. Also has content from the Beginner and Advanced Group leaders.

Blair’s Weekly Update 05-17-2015

Doc’s Talk:

Dr. Scaff talked about weight control & weight impact on running (upper vs lower weight), impact of dieting – which can lead to decrease of muscle and bone mass/density; shoe selection based on running purpose & foot strike…and lastly, very important – hydrate – pee clear once a day (excerpt from Dave Darby’s Blue Group comments. Thank you Dave!).

Happy Birthday Dr. Scaff and we’ll see everyone at his birthday party on May 24th (next Sunday) at his house starting 2 p.m.

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 Dean and friends for an incredible job at table duty! Great assortment of goodies.

First Bus Run:

Please be sure to sign up on the board for the June 21 Bus Run. 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 about 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.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Nancy, Les, Donis, Neil and I ran a nice cool pace. We caught Doc’s talk and met Maureen and Craig at Kapiolani Park who joined us for the return to the 2nd beach park. Next week no clinic and were meeting at the park at the base of Tantalus at 6:30 am. Run fun!

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

The Pink group may have seemed to have disappeared, but this is not true!

While I was away for three consecutive weekends, other stalwart Pink leaders stepped up to lead the group on 10-mile runs at a 10 minute/mile pace. Mahalo to Bill and Dave M for their help.

Today, 6 persistent Pinks joined for a 10-miler. The average pace was a 9:51, perfect for our goal of a 10 minute mile marathon.

Next week, with no official clinic, the Pinks will meet at the usual place at 7:00 sharp, and run10 miles together. We will decide on the route on the day, because the Hibiscus Half is going that morning. Members of other groups are welcome to join us.

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

Ten Greys, including Emily, Shawna, Janis (first time, welcome!), Devin, Lance, Ryan, Diana, Bethany, and Samantha headed out of the park lead by Ron for a 10 mile run. Several decided to slip back to the Silver or White group part way through the run but 7 made it the whole way with the Grey Group.

At Aloha Gas, Ron talked about arm swing in relation to proper running form – elbows at 90 degrees, hands relaxed, straight-forward motion so that if long pencils were attached to your elbows or wrists they would draw parallel lines on the ground as you move. Avoid moving your arms across your chest during the arm swing – it is a waste of energy. All body movement should propel you forward.

Back at Triangle Park, a couple of complaints about sore butt muscles prompted Ron to talk about the importance of the glutes (butt muscles) in running. To test glute strength, do a single leg squat with proper form = do not let your knee rotate to the inside (toward the other leg), it should be in line with your foot and don’t let your knee extent past your toes during the squat. If you have difficulty, you may have weak glutes. To strengthen your glutes, start with body weight squats (10-12 repetitions, 3 sets) and progress to single leg squats but only using good form.

Stats:

  • Distance: 10 miles
  • Running Time: 1:47:55
  • Total Elapsed Time: 2:06:21
  • Average Pace: 10:45

Next week there is no official clinic because of the Memorial Day Holiday so we will meet at 6:45 a.m. at Paki (same location as the Honolulu Marathon Clinic) on Memorial Day (Monday) to run with the Silvers (as Chromies). Bring some post-run refreshments if you think of it. The following week, (May 31st) Ron will not be at clinic so Greys should run with the Silvers (11:00 – 11:30 pace) or the Pinks (10:00 – 10:30 pace).

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

The Silver Group shined with 21 runners as they headed out for an 8+ mile run to the gas station and back, with a planned Kahala Avenue return-route. The Silverados were led by Paris, Henry, and Lynnae. Runners included Horacio, Dawn, Koko, Beth, Paul, Scott H., Tavy, Doc Joe, Speedy Joe, Carl, Lance, Terry, Moon, Melissa, Amanda, Jen, and a couple others whose names I hope to learn as we train together this season. The group was motivated today and was running at a sub-11-minute mile pace for much of the route, with most of the runners able to keep up. It was a clear and sunny day with light trade winds as we made good time along Kilauea Avenue and took a brief detour to Jimmy’s Pit stop (a.k.a. Kahala Park’s public restrooms). The theme of the day was “No Shortcuts”, as this group clearly already owns the 8 mile distance. Finishing options were provided for those who wanted to do 9 or 10 miles – 9 miles by running a marathon-finish to the Queen Kapiolani statue on Kalakaua Avenue and continuing around the park, and 10 miles by including the front entrance of the zoo to finish at our Paki Avenue pavilion. The pace was a fast 11-minute mile and the distance was 8 to 10 miles. Calories burned for the 10-milers range anywhere between 760 calories for smaller runners to 1600 for the large guys. Great job Silvers!

Homework (the key to HMC success): 2 homework runs of 60-75 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these.

Tips: The bright day reminded many that summer is on its way along with warm days to train in. Remember to hydrate well before, during, and after your run to help maintain your body temperature and prevent heat exhaustion. Supplements like power pretzels, gummies, or gels can also help as the mileage increases. Listen to your body, especially when it needs more frequent replenishment. Practice good replenishment habits – at least at 45 minutes, and every 20 minutes thereafter, unless your body tells you otherwise.

Upcoming:

  • 5/24 – Hibiscus Half Marathon. Good luck HMC runners! No Clinic.
  • 5/25 [Memorial Day Run] we will meet at the regular Clinic meeting point, but an hour earlier. Meet at 630 a.m., and we start running at 645 a.m. 10 miles, including Baby Kilauea. All HMCers welcome.
  • 5/31 – Parking may be a little tight due to Ekiden. The Silver group may be smaller. If there are no volunteer leaders, join up with another group.
  • 6/1 – First 10-mile run along Kalanianaole. Early entry price deadline for the Marathon Readiness Series. Highly recommended for newbies.
  • 6/21 – Bus Run #1

And finally, a very happy 80th birthday to Dr. Scaff!!! Many have been blessed by his contributions and tireless efforts to expand the running community. Mahalo and best wishes for continued good health. In honor of Dr. Scaff’s birthday, he has asked that donations be made to HMC. Contact Peter for a receipt.

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

Ok, next Sunday we set up 730 am at our usual meeting place. No formal clinic. We had about 25 joggers….Jessica, Violet, Monika, Lisa, Sam, Ivana, Russel, Dwight, Francis, Quen, Jamie, Jin, Charlie, Rich, Melyssa, Brent, Ming, Elena, Chong, and a few others. We made it the gas station and back via Farmer’s Road…good group. Oh, Devan joined us too. Later , we met up at Kaimana Beach for Polish “libations” and pupus. Nice to get a swim in. Best thought of the day was we all stayed together at the end. Oh, Malia too….she lead the group on the final stretch. Sam, Jessica and I led the group for most of the way.

Next week, since there is no official clinic, we will be at the park at the usual 7:30 a.m. for an informal 8 mile run. Please join us for a nice casual run to “celebrate” Memorial Day!

Please keep up with your homework runs; our Sunday runs are going to get longer.

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

Great run this morning Blue Group! The weather was great – cool, light breeze & sunny!

For the early risers (Andy, Derby, Dave, Michelle, Emi, Robin, Mike, Tess, June, Tania, Jay, Nelson, Maryvic, Brent), starting at 6:30 a.m., we ran two loops around Kapiolani Park.

We then paused for Dr. Scaff’s talk about weight control & weight impact on running (upper vs lower weight), impact of dieting – can lead to decrease of muscle and bone mass/density, shoe selection based on running purpose & foot strike…and lastly, very important – hydrate – pee clear once a day.

We then were joined by 18 other Blues (Marisa, Ashley, Maile, Val, Rosie, Fiona, three Michaels, Tabitha, Julio, Bethany, Tracie, Craig, Betsy, and a three others – I didn’t catch all the names). We took the beautiful scenic route up and over Diamond Head, to Triangle Park & then the early risers came back for another loop around Kapiolani Park to complete 4.7 more miles… total 8.73 miles for the day.

Some of us listened to Dr. Scaff’s discussion about high blood pressure. One interesting point – you only need to get one normal pulse or blood pressure reading in a day in order to determine you are normal. So, if you check & have a high pulse or pressure, he advised wait awhile & re-check – you might find both have dropped in as little as 15 minutes.

No official clinic on 24 May – Hibiscus Half Marathon on 24 May, and 25 May is Memorial Day. But, Val Ogi may meet up with some interested Blues on Sunday at Ala Moana at 7:30am.

Bus run on 21 June – sign up! These are really fun.

Reminder – while we’re doing pretty darn well with our single file, we still need to pay attention and remain respectful for others on the running trail. Lastly, when we stop for water breaks, let’s pull off the sidewalk to make room for other runners continuing on their run.

Keep up your weekly homework!

Blair, if you can be sure to put info for Sun May 24, that Maile and I plan to meet anyone interested in running 7:30 a.m., bathroom @ entrance of Magic Island parking lot, for a 8 mile run, we welcome all, not just blue group.

Beginners:

Green 15’s by Louis Crompton:

Thanks to our good doctor for a double dose of health info today! Don’t know if the 9:30 talk was recorded – excellent info re blood pressure, certainly more than you thought you knew. If your BP is good once / day, you’re OK. Green Team had 13 people in the starting blocks – and that’s missing a few who had permission slips – we’ll have a small crowd with everyone present. Since we did 6.0 mi in 1.5 hr. last Sunday, we bumped up the distance today to 6.5 miles [6.46 but who’s counting]. One way to extend distance is to include the Hill… plus a detour and we were back for the second talk in 1H 40M for a 15.3 m/m pace. We did 15.0 for the first mile, but Kilauea will slow down anyone’s pace. Actually a couple Macho Men [and a couple Wonder Women] went UP the hill for a second time on the route back! Show offs…that’s too much effort for us mere humans. Good job to all on the green team. Thanks to the refreshment crew – always a treat to find homemade goodies. Next Sunday there is no HMC so green people will have an informal gathering same time / same place and go out for 7.0 miles. Also, Sunday is the planned Hibiscus Half Marathon – starts “early” so parking could be problematic – may want to park elsewhere and walk in or walk from home if that’s doable – let’s meet 7:30 and plan to leave 7:45… We’ll be back in 1-45 if you have an appointment. Members from other groups are certainly welcome, come see how it feels to be green and how to finish a marathon in 6.5 hrs. We “should” avoid too much traffic on the road with the Half participants – be nice to any 1/2 people we see on the way to their finish – they will be tired and slow if we see them. Homework x 2. Next Sunday is Memorial Day – many served in the military and didn’t return.

Golden 14’s by Dean Takashige:

Second Sunday in May and it was a nice clear day with a nice cooling breeze.

Today we modified our route to get back to base by 9:30 AM to listen to Dr. Scaff’s talk about high blood pressure. The group had a nice exchange of suggestions about clothes to wear to run the Marathon. The importance of trying out different things now so you have lots of time to test out your clothing. The main idea is that on Marathon day everything you are wearing has been tested ahead of time, nothing new. One of the main points was avoid cotton shirts or shorts.

Next Week Location Change… Next Sunday is Memorial weekend Sunday. There will not be an official clinic meeting at Kapiolani Park, but the 14s will run. We will be meeting at Ala Moana Park in the keyhole or figure 8 parking lot next to the tennis courts. We will be doing a downtown run, which will cover the beginning of the Marathon Route. We will plan to start at 7:30 a.m. as usual.

The 14s had a small group on Sunday, we ran 5 miles in 1 hour and 34 minutes and buned 520 calories.

Keep up with your homework of 2 1 hour runs with a day of rest in between.

See you all next Sunday at Ala Moana Park next to the tennis courts.

Lucky 13’s by Kim Ramos

This week’s run consisted of 12 runners in our Lucky 13s group. Although it was hot in the beginning, we were able to feel a bit of breeze in the end. Since we had to be back to home base by 9:30 a.m. to hear Dr. Scaff’s we did a modified run today. We ran for 6.32 miles in 1 hour and 32 minutes with an average pace of 14:32 minute per mile (this includes water breaks). Great job everyone with your hand signals for single file and calling for runner/biker from behind. Safety is key for all of our running. Be sure to keep up with your homework run. At least twice a week for at least one hour and rest a day in between. **May 24, 2015: Lucky 13s Next weekend is Memorial Day weekend and no official clinic. The 14s will still be running but we are changing the start location to the keyhole or figure 8 parking lot next to the tennis courts in Ala Moana Park; we are doing a downtown run, Plan to start at 7:30 a.m.**

Da Comment Corner:

“Running on Empty”(Repeat):

I am sure many runners could relate to Jackson Browne’s lyrics today (especially climbing up Diamond Head road on the way back) – it was a very hot and extremely humid. Running on mornings like this reminds us to make sure we hydrate properly. For many of us, the effects of the morning’s run might not be felt till later that night or the next day. As we approach summer, carrying a water bottle with an energy drink mix might be the difference in having a great run or just “running on empty”.

See you at the water stops,

Blair

Blair’s Weekly Update 05-10-2015

Doc’s Talk:

Doc spoke about taking good care of our hearts; as Doc states, everything “revolves” around our heart.

Table Duty:

Thanks to “da boys” Dave Darby (Blue Group staffer) and Scott Kennedy (Lucky 13’s staffer) for the great assortment of goodies at table duty! Two types of sandwiches, fruits, nuts, candies, etc. in addition to the water and Gatorade would satisfy even the fussiest of runners. Mahalo!!!!

A belated Happy Mother’s Day! A great way to start the festivities – a nice brisk run.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45. Nancy, Les, Satomi, Miyumi, Craig, Frank, Maureen, and I ran a nice cool pace. We caught Doc’s post-race collapse talk and met a few folks at Kapiolani Park who joined us for the return to the 2nd beach park. Next week at the 2nd park on Hawaii Loa road at 6:15 am. Run fun!

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

Piers, Ron lead 13 Greys, including Asami, Emily, Nikki, Jeff, Samantha, Diana, Leslie, Shawna, Bob, Steve, Ryan, Abe, and Andy (good to see you back Andy!) out of the park on a very nice Mother’s Day morning. At Triangle Park we did introductions all around (Nikki is new to both the clinic and marathon – Welcome!). Ron encouraged everyone to try the whole 10 mile distance even if they walked some of it. We then headed to Aloha Gas where Ron demonstrated how to tie your running shoes so that they do not come untied until YOU untie them – double knot and then tuck in the ends of the laces.

The whole group went to the turn-around point for ten miles where Ron briefly pointed out this portion of the marathon route (past Aloha Gas, under the Freeway, up the off-ramp, and then onto Kalanianaole Highway). Then back along Kealaolu Ave., Farmers Road, Aukai, and back over Diamond Head to Paki. So proud of everyone for sticking with our 1st 10-mile run of the year – great job!

Stats:

  • Distance: 10.2 miles
  • Running Time: 1:49:39
  • Average Pace: 10:46

Next week we will do 10 miles again so keep up with your mid-week runs to be ready.

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

This Mother’s Day started out with beautiful running conditions – overcast and quite breezy. Henry led the Silverados to the gas station for an 8+ mile run. Not accustomed to leading solo, Henry’s pace was a tad quicker than the group was used to. Next time he’ll be the sweeper or have a pace-keeper. J The group included Paul, Beth, Speedy Joe, Moon, Sun Hee, Asami, Terry, Jun L., Scott H., and a couple of new faces. John joined his wife in the walking group, and in true sweeper fashion, Tony and Lynnae got a late start on the group, then later joined by Kin on their way to the gas station.

After the gas station, Henry led the group back to home base via Kahala Avenue. The group was tough, as the clouds gave way to the sunshine, and the return was noticeably hotter than the start. All in all, it was a good training run. The jovial atmosphere at the finish indicates that the Silvers are quite comfortable with the 8 mile distance. That’s good, because we’ll be increasing soon. Great job Silvers!

Homework: (the key to HMC success): 2 homework runs of 60 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these. These homework runs give you a chance to try a different pace (aka your natural pace).

TIPS: Don’t forget to stretch, especially after your workout. That’s the best time when your muscles are already warm. (Newbies tip: Do not sit down after you cross the marathon finish line. Otherwise you may find it difficult to get back up.) Get into a good stretching routine post workout, and also consider stretching on your rest days. Yoga or Pilates are great options.

If you’re having fun at Clinic, now is an ideal time to have your friends join us. We always like to welcome newcomers. For those new to running, it is still early in the year so very easy to catch up to our current mileage. Summer can be a challenging training period, but very doable with HMC support.

Upcoming:

  • 5/17 – Our first 10 mile run. Come hydrated.
  • 5/24 – Hibiscus Half Marathon. No official clinic for the Memorial Day weekend. We are considering a group run on Memorial Day (5/25) for maximum participation. Suggestions welcomed for this adventure run (Salt Lake, Nu’uanu, Magic Island?).
  • 5/31 – Ekiden marathon relay run, so parking may be a little tight.

And finally, happy Mother’s Day to all of the HMC mothers and grandmothers. Hope everyone was able to honor the mothers in their lives.

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

In this Mother’s Day edition of the Black Group, Tomoko, Martha, Marian, Attila, Melissa and Ivan began their ran at the Clinic Start towards Diamond Head, Triangle Park, Kaimuki Middle School, Water Dharma, and to Aloha Gas Station. We enjoyed the very windy, cloudy and drizzle run back to Kapiolani Park through Farmer’s Road. Here are the stats: 8.0 miles at an 11:45 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. Next week, we are back to our regular schedule of the 7:30 a.m. start.

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

We did our first 8 miler today and will continue at this distance till the end of the month. The morning started off fairly cool with nice breezes and overcast skies but got a bit hotter but as our run progressed. More than 25 members enjoyed a lively romp through the Diamond Head and Kahala neighborhoods. Bob, Guru Sam, Jessica, Monica, Rich, Quen, and Blair led the group in lots of friendly banter, jokes, and oh yeah, some running. Everyone was advised to drink lots of water. Members Ivana, Elena, Quen, Jaimie, Jin, Chong, Randy, Brett, Danele, Francis, Russell, Maile, as well as a few newcomers, were part of this large contingent. Apologies if I missed a few others; I will remember more of you as time goes on. Please try and keep up with your homework runs as our distances will get longer and our mornings hotter.

Please sign up for the Bus Run – a good change of venue and we run on the actual marathon route.

Beginners:

Green 15’s by Louis Crompton:

A few less people today to hear Doc’s talk… guess they were lucky enough to be at home having breakfast served in bed. Happy Mother’s Day to all the mothers who attended the clinic. Not a bad day – we had a little of everything. High trades and drizzle was a reminder of the December 2014 Marathon… practice / get used to jogging in the rain, you may be doing it again on marathon day. Green team had 11 (including one mother who received a swell gift) go out for our 6 mile scheduled distance; finished in 1H 31M for a 15.1 m/m pace. Glad to have Kaori rejoin the group – she was with us a couple years ago but had to work on Sundays for a while – hadn’t missed a beat, she kept pace. Welcome back! Interesting today to see one HMC team coming down the street, 3 abreast with arm extended overhead… hmmmm. Thanks to green staffer Scott for the refreshments today… hard to follow a great picnic, but the guys did an excellent job. Next week we add another 1/2 mile to the distance. May add a little extra distance onto the Kilauea stretch? On May 24 some green folks will meet at the same time and place for an informal 7 mile jaunt at our 15 pace. We will keep adding 1/2 mile weekly. Do your 2 homework runs… aloha

Green 14’s by Dean Takashige:

Today is mother’s day so the turnout was less than usual. We had 12 total in our group today, thanks for coming out and spending your morning with us. It started out overcast, windy with a light rain, which began to clear after the first half hour of our run. Since this is May our mileage goal is 6 miles.

We took a route up Diamond Head and through the Kahala area and back down Monsarrat ave to the park. We stopped at our water stops to allow the group the catch up.

Today Dr. Scaff talked about post-race collapse, and the importance of refueling your body after a race. We practiced that by going out to eat after our run.

We ran 7.74 miles in 2 hours and 11 minutes and burned 693 calories.

Keep up with your homework, 2 1-hour runs with a day of rest in between.

See you next Sunday.

Da Comment Corner:

Group Pace:

Not sure if all of you are aware of how difficult it is to lead a group of runners through their paces for a 6-8 mile (currently) run. There are always members who feel energetic for a mile or so and want to “step up” the pace or lose track of their pace. Please remember that staff leaders are running at a prescribed pace for the sake of the group. Therefore, please be cognizant of the group’s pace and always run behind the leader! If one is always running in front of the leader, he/she should be running with a faster paced group.

Bus Run June 21:

Please sign up on the bulletin board – it gives us an idea as to the number of buses needed which is very helpful in keeping the clinic’s costs down. Most of the runners will be dropped off at Maunalua Bay (across from Roy’s restaurant in Hawaii Kai – about 9 miles). Get familiar with the actual marathon route!

Belated Happy Mothers’ Day!

See you at the water stops,

Blair

Blair’s Weekly Update 05-03-2015

Doc’s Talk:

Dr. Scaff spoke briefly about body heat again today. To get a video of Doc’s talk via thumb drive please talk with Bruce Mullikin.

Picnic:

Thanks to all the volunteers at our picnic – to name a few – Norm Peter, Bruce, Dwight, Burt, June, Maile, Robert, Kimo, Alberto, and Val along with a slew of volunteers, it was a huge success. Special thanks to George U who donated a huge pot of his fabulous chili! We had over 150 runners and friends in attendance. We enjoyed a potpourri of food representing many global cuisines – Thai (we will miss Rachun who is leaving for Thailand; we will miss you! His curry was always a hit!), Chinese, Korean, Japanese, Greek, Portuguese, Kalihi, Ewa Beach, etc. It was all very delicious!! The weather was fairly good with strong winds to cool everyone off and very conducive for picnicking and socializing. 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! We missed you Lu!!!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45. Nancy, Les, Donis, Craig, Frank, Melody, and I ran close to Steve’s group. We caught Doc’s water talk and met a few folks at the park who joined us for the return to the 2nd beach park. Peter reminds everyone that shoe discount cards are available. Next week at the 2nd park on Hawaii Loa road at 6:15 am. We want to feel good about 14 before increasing distance – remember the 10% increase rule to avoid increasing distance too much too soon which often leads to injury. The “talk test” is a great way to check pace. Run fun! :0)

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

Perfect day for Ron to lead three Greys, Emily, Shawna, and Diana out of the park for an 8-mile run. At Triangle Park Ron supplemented the Doc Talk on hydration by discussing the use of water bottles to both make adequate hydration easier and to be able to measure your actual fluid intake.

At the Aloha Gas Station Asami caught up with us and joined us for the remainder of the run back to the picnic where Betty Gail joined us after walking 13 miles.

Stats:

  • Distance: 8.1 miles
  • Running Time: 1;26:38
  • Total Elapsed Time: 1:38:37
  • Average pace: 10:42

Yummy Picnic!

Next week we will plan on doing 10 miles. Be sure to do your mid-week runs!

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

This Sunday was a beautiful day with blue skies and cool winds for the 17 Silverados who set off for a 6-mile run, led by John, Paris, Henry, and Lynnae. The group included Paul, Beth, Speedy Joe, Lady Jo, Koko, Melissa, Henry II, Moon, Sun Hee, Asami, and Carl (sorry to those missed). With the prospect of a picnic when the run was done, the motivated Silvers sped up Diamond Head Road at a sub-eleven minute pace, but settled into their regular pace between 11 and 11:30 after reaching Operation Red Wings Medal of Honor Park (Triangle Park). Our discussion at the park brought up entering races that keep the fun in running, like the upcoming Ekiden marathon-relay race at the end of May. Taking part in races prior to the marathon lets you practice sticking to your planned pace when surrounded by excited runners and feeling the adrenaline pumping through you at the starting line. These races also provide incentive to keep your conditioning up.

The group continued on Diamond Head Road to 18th Avenue and turned onto Kilauea Avenue, following the actual Honolulu Marathon route, until they reached Elepaio Street where the Silvers turned to head for home base (and food!). Asami opted to continue on to the gas station. Those who headed straight back to the Clinic completed 6.5 miles at an average pace of 11 minutes per mile. Some of the group opted to build their mental toughness and practice delayed gratification techniques by adding an additional two miles around the park/zoo for a strong 8+ mile finish.

Homework (the key to HMC success): 2 homework runs of 60 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these. These homework runs give you a chance to try a different pace (aka your natural pace), or take on different challenges like that hill in your neighborhood that you’ve always looked at and thought, “I wonder if I could tackle that.”

A big mahalo to the HMC picnic volunteers for all of your hard work in making the event a wonderful success! It is one of the highlights of the year. Sometimes it’s nice to fellowship without having to move your legs.

Upcoming:

  • 5/10 – 8 miles to the gas station. Those training for Hibiscus should do 10 miles.
  • 5/24 – Hibiscus Half Marathon. No official clinic for the Memorial Day weekend.
  • The group will decide on our own adventure run. Suggestions welcomed. We will consider a group run on Memorial Day (5/25) for maximum participation.
  • 5/31 – Ekiden marathon relay run.

Black Group by Ivan Irie, Devan U. and Lianne A. :
(Pace 11:30 – 12:30 minutes per mile)

We started out in pleasant weather towards Waikiki with our regulars Kurt, Tomoko, Lianne, Manami, Melanie, Marian, MIA, Devan and Ivan with returnee Mochi (welcome back!) and her friend Elika (thank goodness for name tags). We stopped short of the Hilton lagoon to make it back to the Clinic talk. We were, then, joined by Attila and Manami and continued around Diamond Head, towards Triangle Park, through the neighborhood and returned to the Clinic start for the Potluck! Thank you everyone for a great potluck with the Ono dishes and fruit (especially the li hing mui apples)

Here are the stats: 8.7 miles at an 11:45 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more.

Next week Sunday is Mother’s Day and the mothers in our group requested an early run so they don’t have to sacrifice a run to celebrate their day (Such dedicated runners!) Thus, the Black group will be meeting at the Clinic start at 6:30 a.m. to run 8 miles.

White Group by Bob Choate, Jessica Spurrier, Lisa Zeman, Monica Johnson:
(Pace 12:00 – 13:00 minutes per mile)

Regulars Violet, Russell, Francis, Stan, Jaimie, Jin, Chong, Danelle, Ming, Ivana, Brent, and a few others made up the group which was led by staffers Bob, Jessica, Lisa, Monica and Sam. Great camaraderie and a feeling of togetherness prevailed as usual. Most members did an easy 6.5-miler while a few added a trek around the park. Everyone was in great spirits and enjoyed each other’s company throughout the run and at the picnic. Please keep up your homework!

Beginners:

Buff Walkers by George Ushijima:

It’s May. Don’t forget its Star Wars day on Monday. May the 4th be with you! To me, it was perfect weather. Sunny and breezy. We were all looking forward to a nice pot luck back at the park. Roland, Michelle, Yoshiko, Ronie, Rob, Helen, George and Susan made our way to 18th avenue then taking a right at Kilauea to Elepaio. We were following the Marathon route to there. Roger and Becky left us to go back to the park at 18th Avenue. After going down through the Kahala neighborhood, we got to Kahala Avenue and made it back to park for some ono grinds. We did 6.53 miles in 2 hours and 13 minutes. If you eliminate the 21 minutes we had for our stops that comes out to 17 minutes 9 seconds per mile. Extend that out to the Marathon (26.2), it will be just shy of 7½ hours to finish. Work on those Homework routes during the week we want to build up to 18 miles a week this month. See you on Sunday Keep on Walking!

Sweet 16’s by Roanne Abe:

Thank you everyone for celebrating our first Honolulu Marathon Clinic Picnic with us. Nineteen of us got our appetite going with a quick 6.1-mile walk around Diamond Head. Judy, Annette, Pam, Chris, Linda, Loke, Jan, Janet, Lynn, Dan, Sylvia, Harry, Jeannie, Tracy, Arlene, Fran, Abby, Roanne and Cliff were determined to put mileage before food today. We averaged about 16.5 min/mile and burned about 480 calories, and we were ready to eat by the time we got back to the park.

Summer is coming. The sun made that statement loud and clear today. Sun screen and water are definite musts. Please remember to bring a water bottle. Even though we stop for water every mile or so, that doesn’t mean that the water fountains are working properly. You don’t need a big bottle, but you should carry enough to get you to the next water stop just in case one is broken. Homework for next week is two – 1 hour walks.

Dr. Scaff’s Your First Marathon book is a must read, especially if this is your first marathon and or you can’t join us every week. The knowledge that he gives us every week can be found in his book and you don’t have to take notes if you have the book. The homework assignments and what to expect in future months are also well documented in the book. Even if you are a seasoned marathoner, the book as a wide range of information that you will find useful and handy to reference.

A big thank you to all those that came to the picnic and shared in the fellowship and food. It wouldn’t have been a great gathering without you all, and by the smiles on everyone’s faces, we all had a great time. Hope to see you all next week with those same smiles and happy grins!

Green 15’s by Louis Crompton:

What a great day! Sunshine and breezes and reasonably low temp… why would anyone want to move to the mainland? We had 12 green people at the starting line and went out for 5.52 miles. Would have gone a little slower, but Aki brought 7 year old speedster daughter Leina with her and we had to hustle to stay with her… little one finished the Great Aloha Run #6 of 139 kids in her age category! We finished our short jaunt in 1H 23M for a 15.06 m/m pace. Math fanatics can calculate that if we continue that out to 26.2 miles, we will finish in 6H 35M (again). Dat’s da plan… Super picnic today… thanks to all of us for bringing such a variety of goodies. Next week Green Team will go out for a 6 mile (guess the finish time) Mother’s Day Special. Be sure to do two 1 – 1.5 hours of homework runs during the week.

Golden 14’s by Dean Takashige:

Our first run in May. Today was clear and sunny, with a strong breeze to help keep the evaporation going to keep us cool. Today was also our first picnic so we adjusted our run to return to Base by 9:30.

We had a group of 15 runners with 3 first timers, welcome to the group, and we hope to see you back every Sunday. We talked about the importance of paying attention to the sidewalks since most are old and uneven. We also emphasized the importance of practicing to drink water, especially when we are not thirsty. We ran 4.85 miles in 1 hour and 30 minutes and burned 484 calories. Everyone did great, so keep up your homework. 2 -1 hour runs during the week with a day of rest between runs. See you all next Sunday

Da Comment Corner:

First Bus Run:

Please be sure to sign up on the board for our first Bus Run scheduled for June 21th. 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 for (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.

One Step at a Time (repeat):

In my fervor to complete my second homework run for the week (it was already Friday), I disregarded the scorching noonday sun and tight calves(acquired from participating in wind sprints and calisthenics at my son’s flag football practice the day earlier) in trying to complete my task. From the comfort of an air conditioned gym, I ventured onto Kalakaua Avenue’s sidewalk and started my trek; I immediately felt the torrid heat. I felt as if I were in the desert where one could see the “waves of heat” rising from the ground. But since I was already on the road, I decided to make the best of it. I started off very slowly (as usual) and remembered a “key thought” when the “ole legs” or the body and mind were not quite in synch – look directly at the ground in front and take one step at a time – get into a “groove” and get warmed up to the run or, just muster enough energy to continue or finish. I remember many a Sunday when we were doing 16-20 milers, how this “mantra” helped me through the Kahala Avenue stretch and get “home”. Or, in the marathon at mile 20, I managed to persevere and finish because of this “key”.

managed to climb up to the Diamond Head water stop, circle Diamond Head and return back to my starting point to complete my one hour “homework” run. I felt a sense of accomplishment.

Could this mantra, “taking one step at a time”, be translated to life as well when we are mired in all of its peccadilloes?

See you at the water stops,

Blair

Blair’s Weekly Update 04-26-2015

Doc’s Talk:

Dr. Scaff talked about heat – internal as well as external. As Peter always mentions, hydrate, hydrate, hydrate. I’ve seen runners get dehydrated and it has a very debilitating effects – many cannot or choose not to run long distances any more for fear of a relapse. Staff leaders, let’s try to stop at every water stop – give members a chance to “water up” or not.

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 and Buff George’s chili with 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 staffer Lisa V. for the great drink and food! This is the third time she is helping out at the table! What a great example! 14s’ leader Dean was also on hand to help along with veteran member, Becky and newcomer Hannah (a UH student who just wanted to help out). Humongous mahalos!

Group Reports:

Advanced Group by Les Young:
(Pace < 9:00 minutes per mile

Ran without our leader today. Dave participated in the Metric Bike ride. Nancy, Neal, Frank and Les ran in from the second beach park in time for Dr. Scaff’s talk. Frank is a long time runner with the AG, but fell off the radar for three years recovering from leg problems and knee surgery. His muscle memory is still there! Ran in at a 8:35-8:40 pace with Neal running hard prepping for The SFO marathon in July. Picked Craig at the clinic and back out for a total of 14 miles. Great run despite the humidity. Next Sunday, second Beach Park at 6:15 a.m. P.S. Donis ran a 3:58 Boston Marathon in 44 degree weather and kitchen gloves.

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

The Red Group went out on Sunday with 10 runners, including Sven, Joe, Darren, Jimmi, Lisa, Earl, Bob, Mike, Chris and Steve. Some runners started with us at the 2nd beach park, and turned around early, while others started from Kapiolani Park for the way out. No one from the Red Group opted for the shoe talk at 9:00.

We will continue to do 14-mile runs for several more weeks starting from the 2nd beach park at 6:15 and run in for the talk at Kapiolani Park before running back. Anyone that would like to run a 9:00 minutes/mile pace is welcome to join us, and if you just want to run with us for just part of our regular run, that’s fine, too.

Happy running!

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

The Silvers’ Sunday run was a warm one with high humidity and light winds. The group, led by Tony, Henry, and Lynnae, had 17 runners which included Asami, Amanda, Koko and her two daughters, Scott H., Carl, Beth, Lance, Kin, Terry, and the 3 Joes: Doc Joe, Speedy Joe, and Lady Jo. We headed for Triangle Park where the group decided to split as some decided to run for 8 miles to the gas station and back, while the majority opted to run an altered 5-mile course (past Diamond Head Theatre and Kapaolono Park) to attend the shoe talk at the Running Room. Five runners: Speedy Joe, Lance, Henry, Scott H., and Carl headed for the gas station, while the rest of the group ran to get valuable news on shoes (and yummy red velvet cookies). The fearless 5 ended their run with 8 miles at an average pace of 11 minutes per mile. The 10 shoe talkers got to the Running Room just as the talk started, completing 5.3 miles in 1:01 running time, 11:30 pace.

The shoe talk informed runners of the importance of choosing shoes that are right for your body type. Running in the wrong shoes can cause problems, so talking with the staff of experienced runners at the Running Room can save you a lot of unnecessary aches and pains. Remember to buy local when you’re looking for running gear.

“Team Keene” wristbands are still available. Ask Lynnae for one.

In honor of Earth Day, please note that HMC has their own recycling projects. Used and still functional shoes are sent to a school in the Philippines. While the preference is for smaller sizes, the school will accept all sizes and clothing. The items that cannot be used by the school can be used to barter for the materials they need. For more information and to submit donations, see Norm Uyeda. Shoe boxes are used as Christmas care packages for children. Submit donations to Lynnae.

Homework (the key to HMC success): 2 homework runs of 60 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these. Long distance running requires discipline.

Training Note: The weather this month has been quite quirky. Most concerning is the high humidity. Please remember to keep hydrated!!! If you wait until you’re thirsty, it’s too late. The hydrations rules we learn while training applies at all times, especially as we head into the summer months. Consider coconut water and other hydration aids for the electrolytes. As a general rule of thumb, you’re to drink half your weight in ounces per day. [150 lbs = 75 oz of water] Dehydration is awful. You don’t want to learn the hard way, so please heed this warning

Shout Out Corner: Congrats to the Silvers and all HMCers who participated in the Hapalua earlier this month. There were many smiles at the finish line. The deceptively humid conditions were a good reminder to monitor your hydration.

Upcoming:

  • 5/3 – HMC picnic. Please remember to bring your $1 and a potluck dish. Main dishes are preferred, if possible. The group will decide whether to take a modified shorter course so we don’t miss the food. Please bring your families, and we hope to see many of you there, including the injured and those taking breaks. This is one of the highlights of the season.
  • 5/24 – Hibiscus Half Marathon. No official clinic for the Memorial Day weekend. The group will decide on our own adventure run. Suggestions welcomed

Black Group by Iva Irie and Russel Honda:
(Pace 11:30 – 12:30 minutes per mile)

We started out in the humid weather up Diamond Head with our regulars, Jan, Kurt, Tomoko, Lianne, Manami, Melanie (welcome back!), Marian, Attilla, MIA, Ivan and Russ with two new members Purnima and Megan and Greyer orphan Emily. We stopped at Triangle Park and continued towards the dog park, Kaimuki Middle School, then to the Water Dharma stop. We turned around and went through the neighborhood since Devan was not running with us this week. (No Devan this week means we have to run Kahala Ave next week) We returned to the Clinic start and enjoyed some cooling refreshments. Here are the stats: 6.98 miles at a 11:45 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more.

Next week is the pot luck (don’t forget the $1) with an abbreviated run from the clinic start to triangle park. If you are interested in running a little more than the 3+ miles, the Black group will be running from 6:30 a.m. at the clinic start to sneak in some mileage. Ivan will be sending out an email later in the week.

White Group by Lisa Zeman, Jessica Spurrier, Monica Johnson:
(Pace – 12:00 – 13:00 minutes per mile)

It was hot and humid! There were about 17 members and their staff leaders today. The group did a 6-miler with everyone intact. All of the members finished strong, a sign that members are doing their homework! Staffers Jessica, Dwight, Rich, Monica, Lisa, Quen, and of course, our Guru Sam led the convivial group through its paces. Drill Sargent Violet, Frances, Ivana, Stan, Randy, and quite a few more members were part of this fun group. Congratulations to everyone on a great run!

Please continue to be diligent with your homework runs; we will be increasing our mileage to 8 miles after next week’s picnic 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:

This is the last Sunday of April, our last short Sunday stroll. Kona winds brought the muggy, muggy air. So we sweated a bit more. Roland, Michelle, Sandy, Michael, Jane, Yoshiko, Connie, Rob, Ronie, Jane, Karen and George made a trip around Diamond Head with a detour down 22nd Avenue and up 18th Avenue to sightsee. Roger went back after the lighthouse taking things slowly. Brian and Melinda and others went around Kapiolani so they could make the shoe talk at Running Room. That’s May coming up in a few days. We up our numbers. On Sundays, we’ll do 6 miles. During the week, we need to up our distance to 6 miles a day. You could do this gradually, start with doing 5 miles then stretch it out till you get to 6. That would be a total of 18 miles per week. In June we’re supposed to hit 22 miles a week. Get that homework in. Next Sunday is the potluck, yum yum. Keep on Walking

Sweet 16s by Roanne Abe:

Month two is almost done and we’re still going strong. 25 members showed up to get their walk in today even though the weather looked ominous. We went up and over Diamond Head and then topped the morning off with a walk along Waikiki’s Beachwalk to complete just over 5.5 miles. Total time was 1:48, including water stops. Average moving pace was 16.2 minutes/mile.

The weather was a sure sign that summer is coming. So please start: (1) wearing sunscreen, (2) carry a water bottle, and (3) wear clothing that is comfortable and breathes well. If you feel like the heat is getting to you, please let your group leader know and slow down. Better to go slow or turn back early than to suffer from heat exhaustion.

Next week is our picnic, so don’t forget to bring a potluck item and a $1. It’ll be a fun way to finish our walk and meet more of your fellow sweet sixteens. Your homework until then is two 1-hour walks.

Green 15s by Lou Crompton: We had 12 team members come out to the park unafraid of potential rain. Certainly an important talk today about running and potential ill effects of heat; and great to see the always delightful Gladys receive a HMC shirt. Gary and Lou led half the crew to the excellent shoe talk at the Running Room, while Scott, Ryan and Willard took the remainder on our prescribed route of 4.65 miles (or 4.8 depending on whose GPS device is used) – they returned to the park in 1 hour 11 minutes for a 15.2 minutes/mile pace, and in time for refreshments. Next Sunday, picnic day, green team will go out for 5+ miles and return hungry for goodies. Our plan is to increase distance about 1/2 mile each week pretty much for the rest of the training period, then finish the December marathon in about 6.5 hours. (again)

Golden 14s and 13s by Kim Ramos:

Today’s run was a great treat. With staff leaders Dean and Lisa of the Golden 14s having table duty this week, their runners joined us for today’s run. What started as a cool breeze run turned into a hot and muggy run today. With 20 runners strong from the Lucky13s and Golden14s we started our second run going up and down Diamond Head. Everyone did a great job relaying our running signals (single file, runner from behind, heads up, stopping) from the back of the running line to the front and vice versa. Another thing to remember is to always drink water at every water stop even if you’re not “thirsty”. You always want to keep yourself hydrated so you don’t dehydrate. We’re doing all we can one step at a time to help first time and seasoned marathon runners get prepared for the Honolulu Marathon in December. Reminder: Keep doing your homework runs during the week. At least one hour per run every other day if possible with a rest day in between. Again thank you everyone for a great run. Keep on training. See you all next week.

Da Comment Corner:

Second Shoe Talk:

Manager Gaston gave a great talk about the different types of shoes and also about his experiences in training for and running a marathon. There were roughly 50 members on hand to hear his talk. If doing homework runs along with our Sunday runs, the mileage on a pair of shoes should total about 500 miles by September. By this time, the cushioning on the shoes is worn and therefore, a new pair beckons. He mentions that one pair at a time should be enough and in jest, called those with more than two pairs at a time, “very fortunate and wealthy” (I cleaned the words up a bit).

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

See you at the water stops,

Blair

Blair’s Weekly Update 04-19-2015

Doc was absent today so here is Andrew Laurence’s previous synopsis of one of Doc’s Past Talks:

Dr. Scaff talked about how to prevent overheating. If we don’t dissipate enough heat, we overheat and collapse. Heat is a byproduct of work, and as you begin to exercise your body temperature rises and your body produces sweat to dissipate heat. Evaporation is the most effective way to cool down through heat exchange. Running singlets help keep you cooler than if you run without a shirt on because as the singlet wicks and holds the moisture from the body, air is allowed to circulate around you through the holes in the material, promoting evaporation, which keeps you cooler. Light colored clothing is better for keeping cool than dark colored clothing. Cotton shirts are not as good at exchanging heat as tech shirts.

Another important factor in preventing overheating is to drink enough liquid. You should drink an amount of fluids that enable you to: 1) Urinate within 4 hours of your run, and 2) Have colorless urine once per day. Drinking water and eating pretzels will do a fine job of replenishing your electrolytes.

Second Shoe Talk this Sunday:

Group leaders please cut your runs short to accommodate members who are attending the second shoe talk (geared for non-beginners but open to all). Starts promptly at 9:00 a.m. at the Running Room store on Kapahulu Avenue. Manager Gaston is an excellent speaker.

Group Reports:

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

The Red Group went out on Sunday with 6 runners, including: Steve, Lisa, Earl, Tabby, Joe, Jimmy. We started at the 2nd beach park, and ran in to the 7:30 talk for a distance of about 7 miles, and then picked up a few more runners for the 7-mile run back out. Overall, we ran 14 miles at a 9:04 pace, for a total run time of about 2:06:00.

This week, we talked about running cadence, and foot strike. Many experts agree to land either mid-foot or on the balls of your feet to lessen the impact on joints, and to shorten your stride a bit, while increasing your cadence. Shooting for 80-100 foot falls per minute and lining up your shoulders, hips, and foot strike point of impact on the street is optimal. Something that can help with this shorter stride and cadence is cross-training with a bicycle, since the pedals are close together, and promote pushing with the balls of your foot – particularly with the snap-in type of pedals.

Next week, the Red Group will again be leaving from the 2nd beach park at about 6:15. Anyone wanting to run at about a 9:00 pace is welcome to join us.

Happy Running!

Grey Group by Ron Alford:
(Pace: 10:30 to 11:00 minutes per mile)

After a safety briefing, Ron led 13 Greys, including Pete, Emily, Lance, Ryan, Jen, Ashley, Diana, Bethany, Samantha, Shawna, Jeff, Donna, and John out of the park. At Triangle Park Andy joined us for introductions all around – several are new to the clinic and first time marathoners! Emily and two others turned off at Elepaio to shorten the run and the rest of us headed for the Aloha Gas Station. We paced with the Silvers part of the way (so that made us Chromies). Along the way, Ron talked about the marathon route for those unfamiliar with it.

Back at Triangle Park Ron talked about pacing in a race – start slow and speed up later according to how you feel. It is better to start slow so that you pass other runners at the end of the race, rather than slow down at the end and notice everyone passing you – your finish time will be better and your mental state will be much more positive!

Stats:

  • Distance: 8.15 miles
  • Running Time: 1:28:53
  • Total Elapsed Time: 1:43:05
  • Average Running Pace: 10:49

Next week is the Shoe Talk. Ron will be away next weekend so Greys should run with the Silvers or the Pinks.

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

We did a good 6.3-mile run at a 12:00 minute pace. The weather was good with scattered clouds and nice trades. We had staffers Quen, Dwight, Sam, Jessica, Lisa, Monica and Bob lead a great group of members such as “Sargent” Violet, Russell, Serena, Jaimie, Rich, Doug, Carlson, Ivana, Melyssa, Brent, Charlie, Frances, Joleen, Stan, and a few more. After our run, Jessica and Melyssa went to help out at the Aids Charity Walk and our “”Farmer Lisa” passed out fruits and veggies from her Kunia farm friends. Ladies, thanks so much for your charitable spirit, generosity and kindness – you truly possess beauty, inside and out.

Please remember our shoe talk next week. If attending, a quick jaunt to Triangle Park and back will get you back in time for the Manager Gaston’s excellent talk. Also, remember the 20% discount on shoes if you attend.

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

Buff Walkers by George Ushijima:

It was the same kind of weather. It can get worn a bit having sunny, breezy weather every time we go out. Because we all had the same weather last week when we had our gathering in Kahala. We had a nice group with Loke, Roland, Michelle, Sandy, Michael, Jane, Yoshiko, Connie, Rob, Ronie and George. Helen somehow missed us altogether. We had a nice stroll through the Kahala neighborhood, stopping at all of the watering holes and even a pit stop at Kilauea field for their facilities. This Sunday we got the misinformed warning of the AIDS walk. The walk didn’t start till 10. So we did not need to park at Triangle Park and walk in. Oh Well. Traveling with us this time was Jane, Connie, Mike, Mike, Karen, Susan, Norm, Helen, Roger, Rob, Ronie, Toyin and George. We came back to refreshments and socializing. Next week, we’ll be back to our routines. There is still homework, at least twice out for 1 hour straight or 4 miles each, whichever you feel most comfortable with. We’ll see you next Sunday. Anyone who missed the shoe talk on 4/5 can go to this one at 9 a.m. Keep on Walking!

Sweet 16’s by Roanne Abe:

Today just rocked! Not even the grey clouds and rain at the beginning of clinic could deter the 21 of us today. All the rain did was create a beautiful rainbow, and if you missed it, let me know and I’ll send you the picture. We headed out to Diamond Head and back for a total mileage of 4.75 at an average pace of about 16 minutes/mile. You all looked strong going out and coming back. Next week we’ll go a little farther, so we’ll be up to par when we move to 90 minutes of walking in May. As we get into summer, we’ll want to be sure we do a couple things to prepare for our Sunday walks: (1) bring a small water bottle (sometimes the water fountains don’t work), (2) wear sun screen, and (3) do your homework walks (this week 2 walks for 1 hour each). May 3rd is our first HMC picnic. Bring your friends and family. Lunch is $1 + 1 potluck item. It’s a good event to meet others in the Honolulu Marathon Clinic and inspire your loved ones to join you and or support you as you train for the December event. See you on Sunday!

Green 15’s by Louis Crompton:

Congratulations to the several green people who finished last week’s 1/2 marathon in times too fast to print… they exceeded the 15 m/m speed limit that we practice on Sundays and finished with sub 3 hour times. Good job by all finishers regardless of time – you completed a 1/2 marathon in April! You are in great shape. Nice outing today with 16 (1/2 new faces and 1/2 repeat offenders) chasing Lou as he left the park and took the group for their second climb up Honolulu’s own Mt. Everest… so lucky to have it as close as Kilauea Avenue… We did the 4.1 mile route in 1 hour 3 minutes or 15.2 m/m… We’re not going to name and embarrass the `show offs’ who tried to jog up the hill… that’s something we do at the end of the training year, not usually at the beginning. Remember to do your couple days of homework… target 1 hour walk / jog and about 4 miles. Hills are encouraged. And come back next week – April 26 is a shoe talk for beginners who missed the first talk – you really should attend… a very good informative talk and you get a 20% discount to use for example on that pair of shoes you’ll want to buy in August to break in for marathon day. For those not going to the shoe talk, we’ll bump up the distance, but not climb Mt. Everest next week – promise. Mahalo to the refreshments crew for the assortment of goodies! Aloha

Golden 14’s by Dean Takashige:

Today was our first official April run, Due to the shoe talk and Hapalua our runs have been cut short or moved. Aside from the morning threatening showers it turned into nice breezy somewhat overcast day. Due to Table duty assignment and other urgent matters we once again combined the group into one big happy family. The 13s and 14s ran together. A group of 29 strong.

We ran our first run of the year up Diamond Head Road, aside for the water fountains not working at the first water stop, the look out, It was a very successful run. Everyone did great.

The topic of the day was how the best way to run up or down a hill is. I covered this briefly, the main points being; When running down a hill adjust your lean to a more up right posture and running with smaller steps being careful not to land with your forefoot in front of your body, this results in more of a midfoot strike to minimize stress to the knee joint.

The last point I covered was a reminder about passing on the signals verbally as well as physically. Like raising your arm when calling out single file etc. This makes sure the message gets passed on all the way to the back of the line. Especially since we had a large group.

We ran 4.2 miles in 1 hour and 11 minutes and we burned 419 calories.

Keep up with your homework runs and we will see you next Sunday.

Da Comment Corner:

May 3, 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 he served all of us grilled mochi in an exquisite soup. Oiishii! We shall miss Rachun’s Thai Curry which was always a big hit. We wish you well in Thailand; we miss you!

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!

The Rolling Lounge Chair at 5 a.m. (Repeat):
(From my Early Morning Run Chronicles):

As I made way up Monsarrat Avenue and reached its peak (the Kapiolani Community College [KCC]) at around 5 a.m., I noticed a man pushing a lounge chair up the hill as well. I didn’t think anything of it at the time. I thought he was a “homeless person” with his temporary shelter. I stopped at the KCC water fountain to get my 24 seconds worth of water sips when I hear a roar on the road! The man was rolling down Diamond Head road toward Triangle Park in his lounge chair! (Did he have a license to drive that chair?) Luckily, at this time of morning, there were no cars going in the same direction otherwise, I am sure I would have heard the sound of screeching brakes. He made it to 22nd Avenue then turned left and rolled down that street. I saw him make it to the bottom so figured he was safe. I continued my run with a “ho hum” attitude thinking, “What else am I in store for this morning, a ‘gliding’ matching loveseat?”

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

See you at the water stops,

Blair