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 07-19-2015

Doc’s Talk:

Dr. Scaff spoke on “painkillers” taken after training or a race. Ibuprofen, Tylenol, etc. were mentioned and should be used, prudently.

Table Duty:

Red Group leader Stephen celebrated his birthday by taking care of table duty. Happy birthday and thanks for the delicious treats! Also, a belated birthday salute to 13’s staff leader Kim! Congrats!

Group Reports:

Advanced Group by Dave 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 minute per mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Neil is preparing for San Francisco and we wish him luck. Donis, Nancy, Maureen, John, Les, Craig and I ran a mixed interval. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

Pink Group Report by Stephen Cole:
(Pace 9:30 – 10:30 minutes a mile)

The Red Group went out on Sunday with Tabby, Lisa, Earl, Linnea, Donn and Darren for a 14-mile run from Hawaii Kai to Kapiolani. Steve was on table duty, and took the day off from the long run.

It was a great day for running, with nice trade winds and some light showers. The group ran at the usual 9:00 pace for the 14 miles, ending up with a total running time of about 2:05:00.

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

Happy running!

“Chrome” Group by Lynnae Lee:
(Pace – 11:00 – 12:00 minutes per mile)

Today there was a Chromie group, as the Silvers merged with the Greys for a large group of 20+. The group was led by Lynnae, John, Henry, and former Grey leader Andy H. (in Ron’s absence). Chromies today included: Speedy Joe, Lance, Paul, Terry, Moon, Sun Hee, Melissa, Horacio, Julio, Shauna, Jun L., Hiroshi, Diana and friends (some of whom I don’t know yet, sorry). We welcomed back Hiroshi after his extended time in Japan – he promised to continue to train while away. The group did a great job keeping together for a majority of the course, up until the 10-mile turnaround, where the Silvers took an extra water break before heading out to the first beach park. After last week’s sweatathon, the trade winds were a very welcome relief. Many were basking in the coolness brought on by the breezes coupled with some nice cloud cover for most of the run. All in all, it was a good training run. We traveled 12.3 miles in about 2 hours. Good job everyone!

Tips:

  • Cross training can help your running. Remember to maintain good running form/posture, and work your core to avoid lower back problems.
  • Add ice to your water bottle/pack.
  • Remember to continue hydrating throughout the day hours after your run, as dehydration can take place once the activity has ceased. Coconut water is also great for hydration.

From Paul –> A longan each training day from August to November can improve one’s marathon to a sub 4-hour time. Uncertain whether this is fact or fiction, we’re looking for a steady supply of longan to test out this theory. Got longan? Please bring some to share.

Because Peter made this announcement several weeks ago, it may bear repeating, or at least printing, in our newsletter. And just because it’s being printed in the Silver Group section in no way means that we have any offenders. This information is for the edification of all: Make sure to wash your running clothes after each wear. And by wash, we mean to use soap, as air drying is not enough. There are some special detergents at the running stores, but regular detergents work just fine as well. Remember that tech material cannot take fabric softener, so it’s best to hang dry, since it will also keep the fabrics lasting longer. Ever saw a tech shirt after it’s had fabric softener? It’s not pretty.

Upcoming:

  • 7/26 – Parking advisory: The Tinman Triathlon will be at Kapiolani Park, starting at 5:30 a.m. For early run, meet at Waiholo Place at 6:20 a.m. and begin the run at 6:30 a.m. John will lead via Farmers.
  • 8/2 –13-14 miles. Kahala Avenue?
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race). Early registration deadline = 7/24.
  • 8/16 – Bus Run #2. Sign up at Clinic.

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

The White Group came out a little smaller than normal with only 19 runners. But a pleasant surprise to see a few whom we have not seen in a while. Dr. Scaff was back too, talking about medication and dealing with pain issues.

The second bus run sign-up sheet was posted. It’s going to be on August 16th… Let’s keep this on your calendar as a can’t miss event. Cost three dollars. Starting point is just off of Sandy beach and we all can have a good view of Koko Head Crater.

As for out run today Leaders Rich and Bob lead our group out of Kapiolani Park on a sunny cool wind blowing day. The surf was going off again, a blessing while plodding our way up Diamond Head Road.

Made it to Triangle Park but missing Russell and Blair whom came up a bit late. After one of the shortest Blair speeches, off we went for the doggie park. Somewhere after mile 3, Bob was feeling symptoms of a stomach flu.

We all made it to the Gas Station, one of our Clinic’s favorite watering holes. Sam and Ivana needed to cut short their run but the rest gladly took off for Waialua Park. With Bob leading no one was complaining and kept up a good pace.

As we regularly do, we were greeted by our faster groups returning from the park and as we’re returning, greeted by the slower groups trailing us. Back at the Gas Station, we lost our leader Bob, whose stomach had enough.

My story ends here, for the white group continued the last four miles, surely experiencing the joys of Farmer’s Road. Luckily Sam drove back to Kahala and rescued Bob.

Everyone made it back to the park to enjoy the snack table. I noticed everyone drenched in sweat but happy. May we all be back next week for our end of the month, Kahala Avenue run.

This week we had Sam, Ivana, Denise, Masato, Blair, Rich, Richard, Lisa, Monika, Elena, Bob, Violet, Russell, Jamie, Chong, Jin, Francis, John, and a couple others whom I need to remember their name. Sorry, for this.

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

The Blue Group started strong with 20 today. We welcomed 7 members of Lucky 13’s, who wanted to try out the intermediate group. They planned to do a 10-miler, however @ the 5 mile marker Rick & Pete decided they wanted to keep going the full 12 miles. 7 members turned around at Aloha Station, they had started early and turning around here they would complete their 12-miler going back to Kapiolani Park. Reminded all to sign up for the bus run. Great job, everyone completed keeping the average pace of 12:30 -13:00.

Beginners:

Buff Walkers by George Ushijima:

It was a nice change from last week, as the conditions today were much more pleasant. A small group of us (4) managed to get to the telephone pole and back. The breeze picked up as the day wore on. It came out to be 10.68 miles at 3 hours and 38 minutes. That’s 20 minutes and 24 seconds per mile. When you take into account our down time, 20 minutes, it comes out at 18 minutes 33 seconds per mile. That would be the marathon in 8 hours. 5 minutes.

Next week, Susan will lead us all through the route as George will be out of town. George will return on August 2nd. Don’t forget your homework, 2 – 3 sessions totaling 15 miles. When added to the Sunday outing, it should get you 25 miles per week. We’re going to up it to 30 miles next month, including a 12-mile Sunday. Keep on Walking!

Green 15’s by Louis Crompton:

I for one wish we had “handouts” of doc’s talks, or maybe video on the website… very informative today but we can’t take notes in our underwear. 9 1/2 green ones started out at the opening bell – well, one was an intermediate walking wounded and only planned to go a short distance. We walked and skipped and traded places often with some sprint and stop intermediate fast folks, and after 11.0 miles we were back in the park for some appreciated refreshments. At the onset, our pace leader estimated we would be back in 2 hours 46 minutes… Wrong… we were back in 2 hours 45 minutes for an overall 15.0 minutes per mile pace. Geez, you young ladies really keep the pressure on the old man to keep moving. At this rate we may finish the Honolulu marathon in 6 1/2 hours (again). Great job folks. We were blessed with overcast and then partly sunny skies which was much better than getting blasted fully by the sun… glad to be off the road before 11 a.m.. Next week our little group of beginners will break another imaginary threshold – we will visit an alleged second beach park out on Kalanianaole Highway… That must be really far. Do your homework – try for 30 miles per week. Aloha

Golden 14s by Dean Takashige:

Today was another hot Sunday morning, clear with a slight breeze at times. We had a small group this morning, we ran the first 4 miles on our normal route to the gas station in Kahala, where we stopped to get something to drink to help replenish ourselves to avoid dehydration.

We had a discussion on buying new shoes and different strategies runners’ use, like dating your shoes and replacing them every 4-6 months. Or keeping track of the amount of mileage and replacing the shoes when it there is significant wear. Ultimately the main goal being to have your shoes that you are using Marathon day broken in and not new (between 100 to 200 miles) by Marathon day. Also not having a shoe that is worn out by Marathon day.

From the station we ran out to the virtual telephone booth and pole 40 for the 5 mile turn around point.

After the gas station we took a modified route through the Kahala neighborhood to Kahala Park and back to 22nd Avenue and down Monsarrat Avenue to the Kapiolani Bandstand.

We ran 10 miles in about 3 hours and burned 1,112 Calories.

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

Da Comment Corner:

Second Bus Run:

August 16; please sign up on the board so we can order the correct number of buses. Mahalo!

Stay cool and injury free!

See you at the water stops,

Blair

Blair’s Weekly Update 07-12-2015

Doc’s Talk:

Dr. Alan Tichenal gave a very interesting talk on iron levels while Doc was away.

Group Reports:

Advanced Group by Dave FitzPatrick:
(Pace < 9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Neil is preparing for San Francisco and ran 20. Donis, Nancy, Maureen, John, and I ran a mixed interval. It was a very hot and humid day and hydration was critical. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

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

The Silver Group was welcomed with open arms (and sweaty armpits) to a steamy tropical run today. We all got the unique experience of what it feels like to run in a clothes dryer vent. Yuck! But despite the hot and humid conditions, the Silverados were running in force with a larger- than-average group. We were somewhat of a rainbow group as we welcomed runners from the pink, grey, and blue groups. Led by Lynnae, John, and Henry, the group of almost 20 runners ran 12 miles at a strong 11-minute per mile pace. Those who joined us today included: Tony, Speedy Joe, Lance, Doc Joe, Tavi, Paul, Jen, Dawn, Terry, Moon, Sun Hee, Kin, Carl, Amanda, Jess, and Julio. Congratulations on completing an official “Sweatathalon”! We had finisher’s medals, but they melted.

In Dr. Scaff’s absence, Dr. T gave a great talk about keeping up our iron levels because they affect other body functions important to muscle recovery. Oh, and spinach is not the best way to get iron into your system. Red meat is better.

The group discussed how proper hydration is critical on days like this. It’s also very important to listen to your body when you are pushing hard on a hot, humid day. You work harder because your body is trying its best to keep your internal temperature from going too high. A great idea discussed on page 194 in Dr. Scaff’s book, Your First Marathon, The Last Word In Long-Distance Running is that drinking an ice slurry (sort of a semi-melted shave ice) before you run on a hot and humid day may help keep your body temperature lower for a longer period of time as you start your run. Runners who did this performed better in hot temperatures than those who didn’t. So, one Sunday, when the heat index isn’t in our favor, why not chug a grape slushy and do a fast “purple tongue” run? Better yet, try a Gatorade slushy.

Tips:

  • Despite the humidity, we fortunately had some low cloud cover for most of the run. However, you still must be mindful to apply (and re-apply) sunscreen even on days like this because the UV rays will burn through the clouds.
  • Remember to continue hydrating throughout the day hours after your run, as dehydration can take place once the activity has ceased. Coconut water is also great for hydration.

Upcoming:

  • 7/19 – 12 mile run. Those who want to start early, meet at the end of Waiholo Place at 6:30 a.m.and begin the run at 6:40 a.m.
  • 7/26 – Heads up on parking in Kapiolani Park. The Tinman Triathlon will be happening that day, starting at 5:30 a.m.
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race)

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

In this hot, muggy, and slightly wet edition of the Black Group, Lianne, Tomoko, Melissa, Jan, Ivan, and Russ ran from Waiholo Street to the first beach park and just in time for the Clinic Start. We turned around and was joined by Lance and ran through the heat and moisture as we circled around Diamond Head, Triangle Park, Kaimuki Middle School and back to the gas station and then to our cars.

Great job everyone as we ran 12 miles in a 11:45 to 12 minute pace. Next week, we are starting again from Waiholo Place at 6:15 a.m.

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

The White Group did a Fantastic Job this week with 29 runners. Two whom will go un-named that joined up with us all at the triangle park. But back to the beginning – leaving the Park was a joyful experience, many comments about the humidity and morning heat. We were all fortunate to have an early morning sprinkle and overcast clouds. Leader Sam started the pace and led a strong start. I (Bob) was amazed, while jogging in the back, with the single file formation of our white group leaving the park. Keep up the good Work!

The view going up Diamond Head was blessed with another good south swell and surfers ripping it up! The downhill portion is always a treat. After the Triangle Park, Leader Bob set the Pace onward to the Kahala Gas Station. The occasional red light kept the group together and the Weather was still holding up with the overcast clouds and occasional sprinkle.

We are getting into some serious mileage, Wailupe Park was our destination! Leader Sam took a small group back after the Gas Station to do an 8-mile run. If you missed a run due to illness, this may be best for you as you get back into the game. Homework Runs are really important now, people were questioning how much should your homework runs be? Well, I would suggest your two home works runs equals your Sunday runs. Example, we did 12 miles – Tuesday 8 miles Thursday 5. Oops, that makes 13! Don’t be too picky here. More important is your pace for these shorter distances, Blair stated to do your homework at a comfortable pace. I (Bob) run easily anywhere between 11:30 – 11:00, affording a short walk at each mile I reach. Thus I can pick up my pace comfortably.

After Wailupe Park, we returned on Kalanianaole Highway, using the side streets. The Black group were enjoying their snacks and refreshments as we passed then at mile 7, If you like waking up super early, the Black Group starts early to run (slightly faster pace) into Kapiolani Park for the 7:30 a.m. talk.

After our second stop at the Gas Station we all headed for Farmer Road. As expected, Mr. Sun started shining down on us. It was Deja Vu, I personally still had strength but the heat was punishing. Get use to this you all, somehow you will need to embrace this feeling. And homework runs will support your endurance. We All made it back to the triangle park and regroup for the final two miles. Saw Brother Sam driving about offering a ride back for anyone needing help. This week I did not cheat. But I did walk a bit on those last two miles. Need more homework mileage.

Thanks Goes out to Our Staff Members whom showed up…Sam, Lisa, Monika, Jessica and Bob. Also a blessing were our Regulars: Violet, Russell, Ming, Ivana, Malia, Danell, Jamie, Jin, Chong, Stan, Francis, Charlie, Kayla, Mike, Julio, Shelly, Heather, Melyssa, Brent, Denise, John and Richard. I know I missed a few others, Sorry about that. You are All Winners and #1 on my Facebook Page. If Blair ever shows up, I promise to make it a race to the finish line. Great Job! (“Ah’ll be baaack” – Blair)

Beginners:

Sweet 16’s by Cliff Hand:

Twenty-two Sweet Sixteens completed 10.8 miles, making our second trip to the Phantom Phone Booth. True to our name, our pace was almost exactly 16 min/mile. The conditions were reasonably nice at the start, with overcast sky and a light rain misting down on us. Yes, it was hot, and the humidity was 100%, but thanks to the light rain we were not uncomfortable. All that changed when the sun appeared while we still had four miles to go – our walk became less comfortable. Cliff, our staff volunteer, thought he didn’t need sunscreen. He was wrong. Our training proceeds, on or a little ahead of schedule. Remember we have now upped our homework assignments to three walks of one to one-and-a-quarter hours during the week.

Green 15’s by Louis Crompton:

A few people sent in absentee notes – had to do chores, help a friend, stay home by doctor’s Rx… why on a really foul day do these things happen… bet they’ll be back on ‘nice’ days… no, they were all legit and we missed you. We had 8 diehard fans present at the opening bell and our caring leader Lou told everyone we will not pay attention to the clock today… too hot & humid to worry about our pace, just go slow, drink more liquids than usual, and complete the distance. And so we left on a 10.4-mile course. Absolutely amazing! With no concern about or checking time, our group returned in 2 hours and 36 minutes which was 15.0 m/m overall pace. Team was paced not only by Lou, but sometimes by Willard, Gina and for a while on Kal Hwy by Ryan… and somehow despite the environment we followed the pace we’ve been training for. Super job by the green people. Great layout of refreshments offered by green staffer Scott… thank you. Overheard a number of HMC returnees grousing about the hot and humid conditions… I just use one word: sauna. Felt like we were training for the Bad water Death Valley run the end of this month. Do your homework of 2 or 3 runs — should be trying to attain 30 miles for the entire week– it’s July. Next Sunday we bump up the distance a tad and go for 11 miles. Arrive early for parking — its Uke Festival day. Aloha

Golden 14s by Dean Takashige:

Sunday started out Hazy, humid, a hot… These are a runner’s worst nightmare…but we run in all conditions and in this case took it easy, and made sure we stopped to drink to keep from dehydration.

We shortened the run a little 9 instead of 10 miles and we ended out run with a reverse lap around Kapiolani Park. By the last mile the skies had cleared and it was just plain hot!

But our plan worked out well everyone finished with no problems and with smiling faces…

Tips for next week, try to hydrate before you leave your home and think about eating something so you don’t start on an empty stomach. Now is the time to experiment to see what you like an works best for you.

After our run Lisa and I stopped and bought a new pair of shoes. Its July and it time to think about if your shoes will last till the marathon. Ideally you don’t want overly worn shoes come marathon day and you also don’t want a brand new pair of shoes on marathon day.. both are not good scenarios to be part of.. If you have any questions speak to one of the staff members..

We ran 9 miles in 2 hours and 56 minutes and burned 925 calories.

Keep up with your homework, 2 times a week for at least and hour and we will see you next Sunday.

Lucky 13’s by Kim Ramos:

On a wet and muggy day with temperatures feeling like 100 degrees we had 14 runners in total our group today.

Due to the weather conditions we had to modify our running route. We ran up Diamond Head till Aloha Gas station and came back to Kapiolani park finishing half a lap to complete our run. We ran 8 miles in 1 hour and 51 minutes with an average 13:57 minute per mile pace and burning 674 calories. I’m glad to hear runners in our group saying that they feel much stronger in running than before. That’s our goal to help everyone get stronger and comfortable in running.

Be sure to keep up with your homework run, at least 2x a week for about an hour. Next week we’re going to increase our mileage to 10 miles.

Run safe out there and we’ll see you next week.

Da Comment Corner:

More Efficient Homework Runs (repeat):

Let’s make sure to be prudent or “efficient” on these runs, especially during this period of our training. We might feel a bit more confident as we go longer and have a tendency to “push a little harder”. This might be a formula for injury. Take it a bit easier on your training; perhaps run a little longer at a slower pace rather than doing more speed work.

Other types of activities (e.g. basketball, tennis, softball, swimming, surfing, weight training, even golf) take a toll on our bodies (especially for us “older super athletes”), so listen to your body and perhaps incorporate more rest days to recuperate. As Advanced leader Les Young states, “You don’t need a 4-6 week setback at this stage of the game”.

Motivation:

“Whatever you do will be insignificant, but it is important that you do it” – Mahatma Gandhi.

Stay cool and injury free!

See you at the water stops,

Blair

Blair’s Weekly Update 06-28-2015

No official clinic next week! Please see group reports about meeting places and times!

Table Duty:

Kozo thanks for the great spread at table duty! As usual your presentation was incredible. Just our secret, but Kozo is the General Manager of the Royal Kunia Golf Course, one of the best courses in Hawaii – great layout, great scenery, great food, and great management.  Mahalo, Kozo!

Group Reports:

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

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

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Joe, Jun, Les and Darren for a 14-mile run from Hawaii Kai to Kapiolani. It was a much cooler day, and great for running, with overcast skies and some light showers. We ran at our usual 9:00 pace for the 14 miles, ending up with a total running time of about 2:05:00. Next week we’ll all meet at the 1st beach park and be ready to run an offset split by 6:00 a.m., so we can run 8 miles to the park with 6 miles on the way back out to beat the heat.

Happy running!

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

The term “no sweat” was not uttered on today’s hot and humid run, but the Silvers did a great job despite the warm conditions. Lynnae, Henry, and John led a group that included Moon, Sun Hee, Dawn, Gage, Terry, Carl, Jen, Beth, Paul, Doc Joe, Tavy, Miyumi, Jill, and Kin. The group got in close to 11 miles at an average pace of 11:05 minutes per mile. Finally, a special happy birthday to Beth!

We discussed running safety in light of the recent fatality of an experienced runner along Kalanianaole Highway a little over a week ago. Our thoughts and prayers go out to the family of the victim. We pause to consider how this terrible accident could have been avoided, especially as our training will traverse further along that same stretch of road. Keep vigilant at all times for your own safety by practicing some of the following tips:

  • Be aware of your surroundings. Make sure to signal with the driver before crossing the street, especially when not at a stop light. Drivers aren’t always looking out for runners.
  • Run in the opposite direction of traffic so you can see the oncoming cars whenever possible.
  • Cross at crosswalks with traffic lights.
  • Wear bright colored clothing and powered lights when running in darkness.
  • Don’t wear ear buds, but if you insist on doing it, take them out when you have to run in the same direction as traffic.
  • When running with a group, keep a tight single file line and alert the group when cyclists or other obstacles approach.
  • Also, remember to carry a copy of your identification and attach the “In Case of Emergency (I.C.E.)” identifier to important contacts on your cell phone. Consider keeping your phone unlocked while running. Alternatively, you can simply attach a sticker with the information to your phone, or buy an ID bracelet. Consider adding your blood type, doctor’s name, and number amongst your I.C.E. info.

Upcoming:

  • 7/5 – No Clinic so there will be an unofficial 10-mile run along the tantalizing slopes of Tantalus. Meet at the base of Tantalus at 6:20 a.m. for a 6:30 a.m. start. All HMCers welcome. Come prepared, as bathrooms are limited to bushes for the first 8 miles. There will be an optional 11th mile to the lookout for those who want to take in the breathtaking views. Wear your patriotic colors in honor of America’s independence.
  • 7/12 – First 12-mile run. Early start at Waiholo – meet 6:25 a.m,. start 6:35 a.m.

Tips: On warm, summer runs with high humidity, runners may experience extra chafing as their running gear is put to the test in moving perspiration away from the body. Even with specialty clothing, you may find the need to use anti-chafing products like Body Glide or good old-fashioned Vaseline to keep chafing and blisters at bay. Now is the time to test it as you train for the big day in December.

White Group by Bob Choate:

Our last ten-miler was another challenge for about 22 runners. We were joined by Lisa, Monika, Sam, Rich and pace setter Bob for our group leaders. Also out in force were our regulars Elena, Malia, Brent, Melyssa, Ming, Violet(Our Single File Caller), Ivana, Jin, Jamie, Chong, Charlie, Francis, Danell, Russel and new comers, Sherwin, Purnema, Masato. Sorry if I missed a few others or misspelled your name… We are always happy to have new runners.

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

This morning the Blue Group started out 16 strong. Due to other engagements 4 had an early start and left us at Triangle Park. We enjoyed a little sprinkle and cloud cover out through Kahala. After getting
to Kalanianaole the sun came back out and reminded us that we’ve been breaking some records with the temperature reaching 91. We went into the beer cave to get some relief, Thank you Aloha Gas Station, cashier said she gave us credit for running in this super-hot weather, and several of us bought refreshments so they welcomed us. Thanks to Russ of the white group for ice cold water and pretzels at Triangle Park.  Kozo what a wonderful selection of refreshments, your artistic cutting of watermelon, oranges and pineapple was such a treat. We also enjoyed pretzel, donuts and cinnamon rolls. Also thanks to Jeff for his wonderful mango bread and coffee! Thanks to Marivic and Tannia for tracking our run 10.42 miles in 2:22  and overall pace of 13:40 pace.
Next Sunday no Holiday for the Blue group, we decided to meet again at the Clinic but at 7 a.m.
See you all for our first 12-miler.

Beginners:

Buff Walkers by George Ushijima:

We had a nice bus walk last week. This week was back to normal. We had such a tiny group. Just the 4 of us. Yoshiko, Karen and Doyle joined George for a slightly longer route. We did the usual, but when we got to the gas station, we stretched it out to cross over the way the marathon route does and go on the mauka side of the freeway, before coming back and going through the Kahala neighborhood. We finished in 2 hours and 55 minutes. We minus 18 minute for stops and it comes out to 17 minutes 27 seconds per mile. That pace will get you a 7 hour 37 minute completion of the marathon.
Next week there will be no official clinic. BUT George will be doing a walk. We will start at Triangle Park at 7:30 a.m. Come if you can, we’ll be doing 10 miles. Don’t forget your homework. We should be bumping it up to 15 mile during the week. That makes it a total of 25 miles every week with the Sunday outing.
Keep on Walking!

 Sweet 16’s by Cliff Hand:

The Sweet Sixteens, 23 strong, managed 9.1 miles by throwing in some side trips on our way to the gas station and back. We had our first taste of the long, seemingly endless stretch of the marathon route – along Kahala Ave, where else? It got a little warm by the time we returned to the welcome snack table, but spirits remained high. We are all trying to increase our pace for the final half mile in the park, just because we can. Pacing is super-important for the longer distances, and we need to train our brains to believe that we can keep going, if not speed up, for those last few miles. Next Sunday we will make our first trek to the Phantom Phone Booth, for a nominal 10-miler. (Nominal, because only the GPS knows for sure.) We’ll meet as usual at Kapi`olani Park at 7:30 a.m.

Green 15’s by Lou Crompton:

We had 10 little green ones carrying water bottles today for our trek through the woods… we don’t want to get dehydrated out on the road. We managed to crank out 9.5 miles today in 2 hours 2 minutes which is in keeping with our 15 m/m pace and our plan to finish the marathon at that pace in 6 1/2 hours. Very good grouping at the finish, only a couple stragglers today, yeah but it was hot and it was far. Mahalo for the assorted refreshments. Next Sunday, green ones will have an informal get together – we’ll meet at the park at 7:30 a.m. and plan a new milestone – 10 miles! We already know one of our team will be absent… can you imagine anyone wanting to make a few thousand dollars instead of jogging 10 miles? Well, on July 12 it will be 10.5 miles, so do homework. Aloha.

Golden 14’s by Dean Takashige:

This was the last run in June, and we were blessed with overcast skies, for the most part, and a breeze to keep us cool. Lisa led the group and made sure the group all finished together. Everyone did a great run…  The plan for July will be working towards 10 miles. Our route will be an additional mile out and back from the Aloha gas station to the “phone booth or pole 40″ on Kalanianaole. Please keep in mind that we need to be careful and maintain a single file since this area has a lot more bike and auto traffic. No to worry since you will be reminded of this. For next week since it’s the 4th of July weekend there is no formal clinic and we will be meeting at Ala Moana Park at the figure 8 parking lot Ewa of the tennis courts. Be there early as we plan to start at 7:30 a.m. If you have any questions please contact one of you leaders. Keep up with your homework and we will see you on Sunday.

Da Comment Corner:

Fourth of July Sunday Run:

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

 Have a safe and festive week!

 See you at the water stops,

Blair

Blair’s Weekly Update 06-21-2015

First Bus Run:

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

Special Table Duty:

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

Group Reports:

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

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

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

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

Happy running!

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

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

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

Stats:

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

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

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

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

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

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

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

Upcoming:

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

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

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

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

Bus Run:

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

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

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

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

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

Beginners:

Green 15’s by Lou Crompton:

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

Golden 14’s by Dean Takashige:

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

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

See you next Sunday.

Lucky 13’s by Kim Ramos:

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

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

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

Da Comment Corner:

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

Have a great week!

See you at the water stops,

Blair

Blair’s Weekly Update 06-14-2015

Doc’s Talk:

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

Table Duty:

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

First Bus Run:

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

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

Group Reports:

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

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

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

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

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

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

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

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

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

Aloha

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

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

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

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

Stats:

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

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

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

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

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

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

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

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

Beginners:
Buff Walkers by George Ushijima

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

Green 15’s by Louis Crompton:

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

Golden 14’s by Dean Takashige:

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

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

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

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

Lucky 13’s by Kim Ramos:

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

Da Comment Corner:

Joy of Running:

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

See you at the water stops,

Blair