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 08-30-2015

Table Duty:

Thanks to Kim, Ryan and Gary for doing such a great job at table duty! Mahalo!!!

No Clinic this Sunday – Labor Day Weekend:

Please check with your group leaders if you are meeting this Sunday “unofficially”.

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. Donis, Nancy, Satomi, Neil, Craig, Les, John, and I ran about 16 today from Maunalua Bay Park at about 8:50 pace. Next week we’re meeting at the second beach park at 5:55 a.m. and running 16. 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, Jun and Jimmi for another 16-mile run from Hawaii Kai to Kapiolani. We started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After that 9 miles, we ran back out to the 2nd beach park for the remaining 7 miles.

It was a great day for running, with nice trade winds to take the edge off the heat. The group ran at the usual 9:00 pace for the 16 miles, ending up with a total running time of about 2:25. Special shout-out to Daryn for finishing a 51K ultra in Las Vegas in 6 hours!

Next week is Labor Day, so there won’t be an official HMC run. Several of the red group will be off-island, while others will be running in the next marathon readiness 20K race. Best of luck to everyone :)

Happy running!

Pink Group by Leslie Ragodos:
(Pace 10:00-11:00 minutes per mile)

We were a small but determined group this Sunday. The weather was slightly more favorable with a few light and refreshing breezes.

Despite a brief interruption at the beginning of our run due to a police-escorted cycling event, Jeff and I began our run at 6:30 a.m. with a 5.39 mile loop along Monsarrat to 22nd Avenue to Kilauea and back along Elepaio Street at an average pace of 9 minutes 50 seconds per mile. We returned to the park in time to listen to Doctor Scaff’s talk.

Kozo and Katsu joined us for the second part of our run, where we ran out to the former location of the old telephone booth. Katsu, an experienced runner, is seeking his preferred pace group and he chose to run with our group today. We finished the second part of our run with a wide loop around Kapiolani Park. For the second part of our run, we ran approximately 11 miles at an average pace of 10 minutes 20 seconds per mile.

The total distance ran by the pink group today was approximately 16 miles. All of our runners finished strong with a healthy pace throughout the run.

For next week and weather permitting, some of us will meet at the same location at Kapiolani Park at 6:30 a.m. on Sunday to run an out and back 16 miles.

On the following week (September 13), we will meet at 6:30 a.m. at Kapiolani Park and continue our training distance of 16 miles with a two-part route similar to this week’s route.

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

Several Silverados did a 14-mile run. Their mood was upbeat to keep the running day fun. The group was well led on this bright humid day by Alberto, Henry, John, and Lynnae. As the leaders pressed on, they called each member by name: On Terry, on Dawn, on Melissa and Paul. On Hiroshi, on Carl, be careful not to fall. On Lance, Speedy Joe, keep an eye out for money! On Emily and Jun, run strong while it’s sunny. And to all those whose names I may have forgotten: May the endorphins flow freely from the mileage you’ve gotten! A great job by all who ran through the sweat. With this kind of diligence, your goals will be met. (Yes, Carl’s a poet, bet you didn’t even know it.)

The road seemed to lengthen as the mileage was raised, but the group ran with an effort they should be proud of and praised. And when the warm summer sun was tempered with a breeze, the dedicated runners seemed to stride on with ease. We spoke of training on the next weekend so fast, when Labor Day cancels our official dash. But a run will take place. See the details below. If the weather’s too hot, we’ll just take it slow. It was also brought up that it’s time for shoe buying. Break in your shoes or your feet will be dying. 200 miles is recommended as best to ensure that those shoes withstand that marathon test. Black toenails and blisters, chafing and splints can all be avoided if you follow these hints. Keep up with your training on the weekdays ahead, and we’ll see you next weekend bright and early out of bed.

Mahalo to our snack posse; you make running fun, no one needs to be bossy.

Training Tip (from Dawn): Don’t toss those old shoes. An extra pair of running shoes can come in handy after running through shin-high water, especially if your regular shoes don’t dry easily.

Upcoming:

  • 9/5 – Fisher House 8K Hero & Remembrance Run, Walk, or Roll @ Ford Island. This is a very powerful event that all Americans should do at least once to honor our fallen military since the 9/11 attack. It is a free event because the fallen service members have already paid the price. Friendly pets, and children on bikes, scooters, or wagons are welcome. It’s possible to run the loop course twice as a decent long run.
  • 9/6 – Runner’s Hi 20K (2nd race in the readiness series); Barber’s Point Elementary
  • 9/7 – Silvers Special Labor Day Run. 11-mile run at 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.
  • 9/13 – First 15-mile run. Early start at Waiholo – 545 a.m., second start – 625 a.m. Will try to do the marathon finish and loop around the park before Doc’s talk. Parking Heads-Up; Na Wahine Festival sprint triathlon/duathlon 6:30 a.m. Kapiolani Park.
  • 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.

White Group by the White Group Menagerie:
(Pace – 12:00 – 13:00 minutes per mile)

15 members made the 14-mile trek today. Hot and muggy, grouchy and grumpy, yet most of our members persevered and finished in good shape. Thanks to Nelson for his usual Oasis and also at Triangle park –life saver!

Next Sunday’s outing time will be posted on our Facebook page- White Group/Honolulu Marathon Clinic.

Let’s keep up with our homework runs

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

The Blue Group started out with our regulars Maile, Marisa, Mary, Tess, Robin, Trieu, Bethany, Tracie, Mark, and welcomed Cheryl, Suzie, Doug and Todd (I hope this is correct). We went out to Nelson’s Oasis, enjoyed some cloud cover on the way out, and took longer break than usual not knowing if there was going to be table with goodies when we finished. Nelson even met us back at Triangle Park for second round of Gatorade and ice cold water, thank you so much! I recorded 13.43 miles with average pace of 15 minutes which included water stops. Maile had to tell us when we started going faster than 12:30 per mile, as she informed us that we were doing 11:30 min miles coming back along Kalanianaole. Was trying to get to gas station & beer cave to cool down- haha. Next Sun , Unofficial run will start @ 6:30 a.m. meeting at Magic Island. We will do the beginning of the Hnl Marathon route through downtown, out to Kapiolani Park and till Kaimuki Middle School to make 14-mile round trip. Any other clinic members wanting to join us are welcome. Thank you Ryan and Gary for the Gatorade, water, wonderful fruits, pretzels, malasadas, and cone sushi, we really needed replenishment after the long hot run.

Beginners:

Sweet 16”s by Cliff Hand:

The Sweet Sixteens lost a half-dozen walkers to the Ka Iwi run this morning, but even so started out from Kapi`olani Park with 14 regulars and one visitor from the Big Island. We expected hot weather (it is the end of August) but were pleasantly surprised by the reappearance of the trades – or perhaps the first stirrings of Ignacio reaching out to us. We crossed into September territory a week early, logging 14-1/4 miles on a strict out-and-back all on the marathon route. Staff volunteer Cliff had no blue-shirted accomplices to help the group stay together, and we did spread out a little at the end. But you know what? That’s OK, because we all finished! No promises to get all the names, but we had Sylvia, Judy, Cheryl, Peter, Precy, Macy, Dan, Lynn, Linda, Mike, Isaac, Roland, Michelle, Patrick , and possibly one more (sorry, if I missed you, but good job anyway!)

And don’t forget Labor Day Sunday. We’ll meet as usual at 7:30 a.m. at the park. Be sure to prepare with water, food, and sunscreen, because none of these items will be provided by HMC. See you then!

Green 15’s by Louis Crompton:

Hey, any Sunday without oppressive humidity or tropical rain is a good day. We had 13 at the opening bell – and – we had prizes today! Lucky Nanako won a swell pink bracelet and the lovely Leah went home with a fine drawing… wow. We moseyed out to the oasis and that took us about 12.92 miles in 3 hours 16 minutes for an overall 15.1 m/m pace. That’s pretty close to a 1/2 marathon and the time shows we are on track to do the full marathon in 6-35 (again). We were joined today by Fiona who helped make sure we didn’t slow down on the return; come back anytime. Thanks to Nelson and to Ryan / Gary for the refreshments. Next Sunday we’ll have an informal get together by going out in an even wider circle – be at our usual spot at 7:30 a.m. A few of our green people already have plans to be elsewhere, but folks from other groups are welcome to join us. Homework for 30 or more miles total means another 18 miles in 2 or 3 runs during the week. If you have the time to do 2 more “halves” during the week, do it. Aloha

Golden 14’s by Carol Ogata:

The Golden 14s were an extremely small group today, due to leaders Dean, Lisa, and Sandra trekking up the Ka Iwi coastline this morning. Randy, Gail, Carol, and newcomer Yuka intended to tag along with Lucky 13s. However, we got side tracked as we stopped to chat with the legendary Gladys Burrill. Eventually caught up with the 13s, and ran with them until around the invisible phone booth. Next week our leader(s) will be back, and Golden 14s will be meeting at the clinic at 7:30 a.m. sharp.

Lucky 13’ by Kim Ramos:

Today was a hot but cool day. We had a small showing of runners but it was a great day for running. Some of the Golden 14 leaders and runners ran the Ka Iwi Coast run today. I hope they all had a great run. With three Golden 14s runners joining our group today we had 8 runners in total.

We planned to do 13 miles. Our Golden 14 runners ran a total of 10 miles. Some of our runners had to leave early so they ended up doing 12 miles.

In the end myself and three other runners: Liz, Alicia, and Sandy were able to run 13.1 miles in 3 hours and 15 minutes.

Great job everyone!

Next week will be Labor Day and the Lucky 13s will be meeting at the Aloha Gas Station across Kahala Mall at 7:00 a.m. We’ll be shooting to run 13-14 miles. Feel free to contact me if you have any questions.

I hope everyone will have a great week. We’ll see you next week.

Da Comment Corner:

Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did.
– Nelson Mandela

Have a great Labor Day weekend!

See you at the water stops,

Blair

Blair’s Weekly Update 08-23-2015

Doc’s Talk:

Doc spoke on the types food that we should eat during our training.

Table Duty:

Thanks to Pink Group Leader Rosie for the great spread! Your refreshments were just what was needed after a tough run! Mahalo!!!

Group Reports:

Advance 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. Donis, Nancy, Satomi, Neil, Craig, Les, John, and I ran 14 today from the second beach park on a muggy day at about 8:50. Next week we’re meeting at the Roy’s Hawaii Kai parking lot at 5:15 a.m. Bring water. Run fun!

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

Ron and Bill lead Emily, Diana, Samantha, Bethany, Shauna, Cassie, and Nikki out for a sweltering 14 mile run. Everyone did well but Shauna decided to turn back at Aloha Gas as she had some foot problems. At Waiholo, Emily, Diana, Samantha, and Bethany (who started early) headed for their cars leaving Ron, Bill, Cassie and Nikki to partake of great refreshments at Nelson’s Oasis.

On the way back Bill went straight back to Paki but it was so hot that Ron, Cassie, and Nikki stopped for a dip in the pool at Ron’s house. Very refreshing!

Stats:

  • Total Distance: 13.5 miles
  • Running Time: 2:28:50
  • Total Elapsed Time: 3:06:20
  • Average Pace: 11:05

Ron will be away for the next 4 weeks (Na Iwi Coast Run, Holiday, Old Pali 4-miler, and the Maui Half Marathon) but will return to clinic on October 27th. If Bill is not available, run with the Silvers or the Pinks.

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

John, Henry, and Lynnae escorted a group of ~10 Silverados on a 14-mile run today. Our group included: Terry, Paul, Melissa, Dawn, Kin, Speedy Joe, and Lance. We saw Moon and Sun Hee out on the course, having started earlier and from a different location. In the wake of tropical storm/depression Kilo, weather conditions were just plain yucky. However, despite the high humidity, we were blessed by clouds and sporadic breezes. We all agreed that the conditions could have been much worse, and we were very thankful for the companionship of the other Silvers who helped the time pass quicker. Mahalo to our volunteer snack crew: Terry (oranges), Henry (starfruit), Melissa (li hing apples), Dawn (pumpkin mochi) and Paul (drinks, chairs, tables). However you chose to get your miles in, good job on a hot day!

Homework (mandatory): Target 28-33 miles per week. This can be done in 2 homework runs of 7-9.5 miles, or 3 shorter runs if you’re injured, with the first homework run on Monday afternoon. Don’t forget the rest day in between, as rest days are training days too. Also remember the 10% rule; mileage should be increased by no more than 10% per week. Homework avoidance will be evident on Sunday runs. Train smart to avoid injury. And don’t forget to pack a supplement or two.

Running Tips: With the longer Sunday runs, your recovery becomes much more important. Stretching after your cool down, proper hydration, and dietary replenishment are all important. Some soreness is expected, but over time the recovery period should be shortened as your body gets accustomed to the distance. Fruit and some salty snacks immediately after, and a protein shake or full meal 1-2 hours following your run is recommended. Aspirin after (never before) your run can help the inflammation. Experiment with different elements to see what works best for you. Most importantly, if you get injured, stop running or it will get worse. Injuries now can be healed before race day with proper care. See “Your First Marathon” by Dr. Jack Scaff, pages 37-39 for a good discussion on injury protocol (and you’re sure to see familiar faces).

Upcoming:

  • 8/30: 14-mile route, including Kahala Avenue and the marathon finish. Since we will be doing a modified route, we will adjust the start times. Early start at 5:45 a.m,. and second start at 6:10 a.m. Remember, the goal is to get to Doc’s talk by 7:30 a.m.
  • Marathon Readiness Series 20K (9/6): Good luck to the HMC runners out at Barber’s Point.
  • Labor Day special Run (9/7): Since there is no official Clinic on Labor Day weekend, the Silvers will be doing a special run. The route and location will be decided next week and posted here. All HMCers are welcome.

The Tough Runner Award goes to Terry for completing 18 miles on a very tough day. While she was only scheduled to go 14 miles, it seems she got so enthralled in conversation that she added extra miles without even realizing it. Good job!

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

We had a strong turnout for our White Group this week. Dr. Scaff and Peter gave us a good talk, missed them last week due to our second bus run. Heard the money collected for bus run far exceeded the cost, thus putting good money into our future outlook.

Leader Bob set the pace leaving the park, with the Beautiful Voice of Violet, shouting “single file” and Guru Sam making our new comers feeling welcomed.

The view up Diamond Head was showing promising good glassy surf that was the product of tropical storm, Kilo. Bob counted 22 runners making the climb up the cliff.

After a short break at the Triangle Park, We made the turn at the doggie park and onto Kilauea Avenue. A half mile before the gas station, we broke up a bit and the front runners (Pace Setter Bob, dropped back) were hitting 11-minute pace, Oops, Remember we need to conserve some energy for the long haul.

After the Gas station we were quick to stay on pace and keep it single file on Kalanianaole Highway. Nelson Oasis was a good treat. Cold Gatorade n Water with Pretzel. Thanks again Nelson. We also chatted with Jin and Chong, white group friends whom were doing a reverse order, ending at the park.

We lost a few earlier at the gas station but on our return we still had about 17 die hard runners. The showers predicted by the weatherman showed up on Farmers Road. Wow, No shadows or heat wave.

By the time we reached the triangle park, the blazing hot sun was presented. Nobody quit the final two miles and we made it back 13.5 miles with a moving time of 3:07. Big Thanks to Rosie and Friends for some awesome watermelons, oranges, banana, etc. We all enjoyed the treats.

We had Leaders Lisa, Rich, Sam, Monika and Bob. Plus Mike, Elena, Russell, Ivana, Ming, Violet, Russell, Danelle, Stan, Masato, Denise, Corine, Sherwin, Andrew, Richard, John, Jamie and sorry if I missed a couple of others. You were all appreciated. Until next week, Aloha

Special thanks again to Nelson and his Purple assistants for the “Oasis” at the second beach park.

 

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

We started out with 14 in the blue group this muggy morning. 2 left us at Aloha Station, 4 left us at Wailupe, 3 left us @ Waiholo due to starting their 14 miles from that location. We decided to come back through Monserrat due to the extreme humidity, so we cut off a mile and ended up doing 13 miles at 13:30 average pace. Thanks to Nelson for his Oasis, and Rosemary for the wonderful spread back at the park, we really needed it!

Beginners:

Sweet 16”s by Cliff Hand:

The Sweet 16’s (Cliff, Chris, Arlene, Fran, Peter, Pressie, Loke, Lynn, Dan, Linda, Macy, Harry, Abby, Roland, Michelle, Cheryl, Yoshiko, Fiona, Sylvia, Annette, Isaac) pushed the mileage out to 13-3/4, once again enjoying the respite provided by Nelson at his Kawaikui park oasis. Our group has settled in now with an occasional newcomer and no recent defections. We count 20±2 pretty regularly. All are committed for the long haul towards the goal in December (and beyond). All are complaining about the heat, but enduring and overcoming it. Today was not so bad, because we had an overcast sky for the first two-thirds of the trek, and some breeze. And thankfully some rain as well. But the sun came out for our last five miles, reminding us what Hawaii is really like in August. Thanks for waiting, table crew!

Green 15’s by Louis Crompton:

Great timely news by Dr Scaff... I can go out for a steak & potatoes dinner and eat a piece of birthday cake with gooey icing – all made with butter and eggs. Our Green 15 team had 10 depart the park Sunday,,, I think the high humidity must have shrunk the earth! Twice during the week I jogged our Sunday route and measured 12.8 and 12.7 miles…. not today…. we measured 12.54 miles on a few GPS devices… But we came back in 3 hours 10 minutes for an overall pace of 15.15 m/m – staying on our target. Most of us have been training together for 6 months and folks are much improved for leg strength and endurance… probably that’s why a couple zipped past water stops and continued down the road…. do that kind of stuff on your homework runs… we need to stay together on Sundays… what if someone fell or had a pain or cramping and needing some help? Being 1/4 mile away from our water stop doesn’t show much concern for the “team”, but only your PR. If any person has a pressing need to go faster than our pace leader, suggest you move over to Intermediate groups. Otherwise please stay with or behind your pacer on Sunday outings. Next Sunday the green gang will extend our distance if the earth doesn’t continue to shrink. If you were absent today we missed you – return next Sunday. Forecast is miserable weather this week…. so? Strive for 30 total miles.

Green 14’s by Dean Takashige:

This was another hot and humid Sunday at the park. We had a small showing, since we did such a good job initially training our new runners that most have currently moved to a faster group. Kudos to you, keep up the homework and you should go fine. We want say Welcome back Rick who just started with the group 2 weeks ago. For various reasons we ran a short route, totaling 8 – 9.5 miles depending on when you started. A couple of us did a lap around the park before clinic started. The schedule for the next couple of weeks are as follows.

  • Aug 30: most of the leaders of the 14s will be doing the Kaiwi run. For those that didn’t make it this week see Carol and Randy for direction.
  • Sept 6: there is no formal clinic but we will be running. Meet at the park as usual. For those that show up early we can do a couple laps around the park while waiting for the others to arrive.

Keep up your mid-week runs.

Lucky 13’s by Kim Ramos:

Rain or shine we still run! This week we had 12 runners in our Lucky 13’s group. Our run started out hot and muggy then along the way we were cooled off by a light drizzle. We ran for an approximate 11.8 miles in 3 hours and burned 1,469 calories.

Today was the last run for one of our members Alicia for she will be moving to the island of Hawai’i. We want to wish her all the luck up in her future endeavors. We hope to see her in the marathon.

Our Co-Leader Michael will be out for a while to recover from an injury. We all wish you a speedy recovery.

Next week we’ll be doing one more run for August and then we’ll be running 14 miles in September. Keep up with your homework runs everyone. Stay strong and you’ll be well prepared for our runs.

Da Comment Corner:

Sunday Long Run:

Homework runs are very important but just as important, our Sunday long runs – need to get that one long run during the week. Getting the body accustomed to the longer runs are part of the clinic training.

So, it’s important to attend our Sunday clinics to hear Doc’s talk and also to get in those longer runs especially with a group of like-minded runners (makes it “easier” and more enjoyable). It’s very hard to run 14 -20 miles on your own.

Also, please try to enjoy the” journey” and not focus too much on the results – a lot less painful and easier on the ego and the body.

See you at the water stops,

Blair

Blair’s Weekly Update 08-16-2015

No talk by Dr. Scaff this week due to the Bus Run.

Second Bus Run:

Approximately 150 members had signed up to board three Robert’s school buses for the second Bus Run of the year. There was plenty of room in the buses (from group reports) and the conversation and socializing flowed freely and abundantly. Most Beginners were dropped off at Maunalua Bay in Hawaii Kai, while others departed from the traffic lights just past Sandy Beach. Thank you all for being so prompt and organized! Also, thanks to the many members who donated monies beyond the required $3 bus fare – much mahalos!!! Much mahalo to Robert’s drivers for taking such good care of us.

Our third and final bus run is tentatively scheduled for October 18th. The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage approximately 15 miles). It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Again, water bottles are highly recommended as the water stops are few and far in between. A signup sheet will be posted so please sign up.

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. Some folks did the bus run and Donis, Nancy, Nicole, Neil, Craig, and I ran 10 today from Hawaii Kai boat ramp at about 8:45 a.m. Congrats to Neil for his San Francisco Boston qualifying time and we wish him and Donis luck. 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 opted not to go on the Bus Run this time, and instead went out on Sunday with Steve, Tabby, Lisa, Earl, Jun, and Darren for another 16-mile run from Hawaii Kai to Kapiolani. We started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park. After that 9 miles, we ran back out to the 2nd beach park for the remaining 7 miles.

It started off with a light rain and breezes, but after the sun came out it heated up quickly. The group ran at about a 9:15 pace for the 16 miles, ending up with a total running time of about 2:28:00.

Next week I’ll be out of town, but the rest of the red group will be meeting up at the 2nd beach park at about 5:30 a.m. for another 16-miler over the same course.

Happy running!

Pink Group by Leslie Ragodos:
(Pace 10:00-11:00 minutes per mile)

The pink group started out strong in the hot conditions for this second bus run. We had a great turnout with Kozo, myself, Doug, Abe, Jeff, Fumiko, and Bruce. Thankfully, there was some cloud cover during the last part of our run.

As we were reminded during the talk, please keep up with your homework runs.

Please try to join us early. We will be meeting at 6:30 a.m. sharp at Kapiolani Park to run approximately 5 miles prior to Doctor Scaff’s talk. We will finish with another 9-11 miles to Aloha Gas or the former telephone booth and a wide loop around Kapiolani Park, for a total of 14-16 miles, depending on each individual’s fitness level.

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

Bus Run – Lots of empty seats on the first bus. Got off near Sandy Beach and Ron gathered up three other Greys – Emily, Kin, and Hao, to make the hot, humid run back to the park. Stopped for water at the park by the school on Hawaii Kai drive and then planned to stop again at the dog park on Keahole St. but Emily pointed out a water stop in one of the building plazas across the street – much nicer and it was actually working. Emily turned back on Kalanianaole Hwy at the church (she drove to Hawaii Kai to start the run) leaving Ron, Kin, and Hao to press on to Nelson’s Oasis (Yay, Nelson!!).

We slowed a bit on the way to Aloha Gas and as we went through Kahala, decided to stop and take a dip in the pool at Ron’s house to cool off before continuing on. Very refreshing!! Kin decided to walk in from Triangle Park so Ron and Hao trudged on back to Paki.

Stats:

  • Total Distance: 12.5 miles
  • Running Time: 2:20:15
  • Total Elapsed Time: 3:05:20
  • Average Pace: 11:16
  • Next week plan on 14 miles.

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

Today was the second bus-run of our training season. However, the majority of the Silver Group chose to begin their run from Hawaii Kai. The group was led by Lynnae, John, and Henry who took us on a 14-mile training run while exploring the hidden treasures of the area that we normally wouldn’t see on a drive through the neighborhood. Members of the group who were out running today included Tony, Speedy Joe, Lance, Melissa, Amanda, Nicole, Dawn, Terry, Moon, Sun Hee, Paul, Kin, Hiroshi, and Carl. Two of our runners traveled many miles recently – Kimi was back visiting from Chicago, and Amanda, our glowing bride, returned with tales of her exhausting whirlwind destination nuptials. There was a lot to talk about.

We encountered warm, humid conditions, intermittent clouds, with very light trade winds. It was evident early in our run how critical it was that runners be prepared with their own supplements. Water alone was insufficient. Pretzels, gummies, hydration drink, salt tablets, mila bites, etc. can help you cope with warm running conditions and help stave off cramping or more severe health conditions. The Silverados are very generous and shared gummies with those who didn’t bring any or had run out. Mahalo!

Given the heat, some of us decided to stop at 13.1 miles (a half marathon), since it felt like they had sweated the equivalent of a 14-mile run, and others went around part of the Hawaii Kai Drive loop to complete 14 miles or more. A big mahalo to our snack crew: Tony (frozen oranges), Paul (mangos, water & chairs), Henry (sweet star fruit), Dawn (pretzel sticks), John (turkey rolls, ice water), Lynnae (bird bars), Lance & Speedy Joe (Gatorade and drinks). Everything was delicious! Oh, and for those keeping track…the score today was $.28 for Speedy Joe and $.21 for Lynnae. J

Homework reminder: At least two weekday running sessions of 7 to 8 miles, or more if you’re capable. Target 30 miles per week. It is so important to get in your homework runs, as they will make your Sunday long-runs easier.

Upcoming:

  • 8/23 – 14 miles. Early bird start led by John from Waiholo 5:45am out to Nelson’s Oasis and back. We will pick up whoever is at Waiholo at 6:30 a.m. and proceed via Kahala or Farmers depending on timing. The goal is to make it to base by 7:30 a.m. for Doc’s talk.
  • 8/30 – Ka Iwi Coast Run 5-mile run.
  • 9/6 – Runner’s Hi 20K (2nd race in the readiness series); Barber’s Point Elementary
  • 9/13 – Parking Heads-Up; Na Wahine Festival sprint triathlon/duathlon 6:30 a.m. Kapiolani Park.
  • 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.

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

Getting up a little earlier for our Second Bus Run was today’s Agenda. No long speeches and lots of room on the three buses ordered by Blair. Our Bus driver dropped off our walkers at the Maunalua Bay Beach Park then drove the scenic route pass Haunama Bay toward our drop off spot, just pass Sandy’s

After a quick White Group Photo Shot, We took off for our Koko Head Tour Run. Checking my GPS watch, we climbed a pretty good hill going up Hawaii Kai Drive. Our first water stop was at Kamiloiki Park, 1.6 miles in. Nice to have an early bathroom break.

The humidity or lack of any breeze was making this run difficult. On the plus side, the new scenery was making things enjoyable. Our next stop, Aloha Gas gave everyone another break, 3.8 miles in. Thanks to Charlie whom bought a big bottle of water to share.

When we reached Kalanianaole Highway, we made our third stop at Kuliouou Beach Park. With more water required for such a hot day.

Getting back to our regular training grounds, we all looked forward to Nelson’s Oasis. Cold drinks and snacks for all. Thanks Nelson. Should mention we finally caught up to Jin, whom was out training (her home turf) on the same route. Just not taking any breaks.

When we reached our regular Aloha Gas Station, We found Malia and Ming. Apparently they missed the Bus and we’re making their own 10-mile run. At this point, our group separated into Farmers Road or Kilauea Avenue.

Farmers Road was tough, Thanks to Black Group Leader Russell and Monika whom help the group finish off the last few miles. No Table duty was classic as we all finished at different times. I think Tomoko and Charlie may have been the first to finish?

We had Leaders Lisa, Monika and Bob. Plus Brent, Melyssa, Mike, Elena, Russell, Danell, Stan, Denise, Charlie, Jamie, (joining us from the black group -Russell & Tomoko) and sorry if I missed a couple of others. You were all appreciated. Until next week, Aloha.

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

Today leader Andy was back but not feeling up to 13 miles dropped off at Maunalua Bay with several others.

Blue group who dropped off @ Sandy Beach were Maile, Tannia, Marisa, Liza, Cassidy, Tess, Mary, Julio and Robin. We were so excited, with Liza and Tannia’s help we were able to navigate back through Hawaii Kai. We picked up Nettie from White group at the bathroom and headed back to the second park where Nelson’s Oasis saved us. We were so happy to get Gatorade, water and pretzels, thank you Nelson! When we got to Kaimuki Middle school we decided to get shave ice @ Shimazu, knowing there was no table waiting for us at the park.

When we got to KCC bathroom there was a young man sitting on the ground in the mud, he looked pale, and dazed. He asked for water stating that he just got overheated and thought he may have passed out. The fountains were not working also just the tap on the bottom. I gave him Gatorade, electrolyte, and water. Robin & I hung out with him till he was able to stand and sit on the bench. His color was coming back and we just told him to relax for another 10-15 minutes before he walked home which was only 3 blocks away. He said he does his 7-mile run regularly, but just goes to show how hot it was. I told him to come and join us at the clinic so he can learn how to prevent this from happening again. Five of us ended up going for shave ice, we felt we earned it!

Beginners:

Golden 14’s by Dean Takashige:

We had our second Bus run. And let me tell you it was a scorcher. It made us really appreciative of Nelson’s Oasis at the 2nd Beach Park. Thanks again Nelson! We really appreciate it. We started at Maunalua Bay and did the loop, then preceded back to the Kapiolani Park. Our group consisted of veteran runners but we hope to see our first time runners back next week. We ran 11.7 miles in 3 hours and 40 minutes and burned about 1,188 calories. Not much else this week except, to do your homework and we will see you on Sunday.

Green 15’s by Louis Crompton:

Thanks to everyone in the HMC for your early arrival at the park which allowed the buses to leave on time. Green Team had 13 show up and we all boarded one bus which allowed us to scoot out of the parking lot quickly. Our route today was the actual HNL marathon course from Hi Kai Drive, around the loop and back to the marathon finish line which measured 11.25 miles. We practiced quick stops at watering holes as we plan to do in December. Our overall time was 2 hours 49 minutes which equates to 15.02 minutes per mile… This crew is serious about finishing the marathon in 6-35 with a 15 pace. On a personal note, today’s distance was the least I practiced this week, but it was the first day with blazing sun, no trades, and “high” humidity… wow, what a difference those trades make! I confess – I took a nap in the afternoon – I was tired. How ’bout you? OK, last Sunday we did 12 1/2 miles, so next Sunday we’ll extend our range… how can we do that? I’ll figure a way… Try for 30 miles a week… weather forecast suggests we may get some homework training in the rain thru Wednesday. Do it… but avoid those metal lids along your course.

Lucky 13’s by Kim Ramos:

Today was our second bus run for the Honolulu Marathon Clinic. On this blazing hot day we had 15 runners in our group. We ran from Maunalua Bay to around the loop and back to the finishing line of the marathon by the Queen Kapiolani park statue. Although we didn’t make our 12 miles goal we were able to experience the last half of the marathon. We ran about 11.5 miles for 2 hours and 53 minutes, burning 1,492 calories. Great job everyone for being consistent and strong along our runs. Marathon day is coming right around the corner. I’m confident that we’ll be ready!

Da Comment Corner:

Da Bus Run:

Congrats to all of the finishers of our second Bus Run! As I gleaned from the various groups’ comments, many leaders mentioned how difficult the run was and how lack of hydration had an effect on many runners. Our bus run treks are a little different that our usual Sunday runs – a bit of a quickened pace at the beginning that gets rid of our pent up energy from the bus ride, a different terrain, the distance between the beginning water stops, and the late morning heat create a situation where dehydration can occur readily and fatigue set in earlier than usual. For many, the actual marathon experience will be similar.

Our third and final Bus Run is scheduled for October 18.

From the Grey Group’s Mindy(from last year’s update):

The Oddity of the Long Distance Runner

http://www.huffingtonpost.com/jason-saltmarsh/the-oddity-of-the-long-di_b_5674473.html

Stay injury free!

See you at the water stops,

Blair

Blair’s Weekly Update 08-09-2015

Doc’s Talk:

Doc spoke about germs and how it affects our immune system and in turn our running regime.

Second Bus Run:

August 16 – this coming Sunday @ 7:15 a.m.; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13.5 miles. Much of the run is on the actual marathon route. (We are running back to the park via Kalama Valley and not climbing up Kalanianaole Highway toward Haunama Bay.) Water stops are limited so advised to bring a drink bottle with you or some monies for drinks along the way.

Table Duty:

A special mahalo to Stephen Z. for the great drinks and food at table duty. Stephan is our Table Duty coordinator who does a great job every year in organizing our schedule. Mahalo!!

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. Donis, Craig, and Neal ran 14 today at about 8:45, and some folks did different distances. Next week some folks are doing the bus run (Kapiolani Park at 7:15 a.m.) and some are meeting at the Hawaii Kai boat ramp at 6:15 a.m. Run fun!

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

This past Sunday was the first race of the Marathon Readiness Series, starting with a 15K run from Kapiolani Park. Several of the Red Group members ran this race, including Steve, Tabby, Donn, Lisa and Earl. Everyone did very well, finishing around a 9-minute pace – the training is really paying off. To make up the mileage, we all ran a little extra after the race was over. If you see any of them, please congratulate them on a job well done!

The day started off with a light rain, but that soon stopped and we were left with a nice overcast day with some breezes. Jun and Darren ran the regular 16 mile route at a 9-minute per mile pace, ending up with a total running time of about 2:25:00.

Next week we’ll start from the 2nd beach park again, run toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After those 9 miles, we’ll run back out to the 2nd beach park to finish up our 16-mile run.

See you next week, and happy running!

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

Chromies unite! Today was a great day for a long, 14-mile run with the Silver Group and a few friends from the Grey Group who merged in with us. There were cooling breezes the whole time and even some light showers along the way. The Silverados were led by Alberto, John, and Henry. Those running with the clinic today included: Speedy Joe, Lance, Melissa, Emily, Moon, Sun Hee, Paul, Kin, and Carl. Others from our group took part in the BOCA Hawaii Norman Tamanaha 15K, including our fearless leader, Lynnae, and group members Terry, Dawn, Tony, and Jun L. We were cheering you on as we took advantage of the coned off roads. J Other HMCers (both former and current) spotted at the finish include: Ron (grey), Evelyn, Arnold, Rose, Ivie, April, Shauna, Satomi, and Tomo (who is visiting from Taiwan to attend the astronomers conference). There was plenty smiles at the finish and lots of ice cream to go around. Congratulations to them all!

Alberto is setting a good example for all of us in how to recover properly from injury and health setbacks, as he led the group to the gas station and returned on his own for an 8-mile training run, so John took the group for the full 14 miles. We also ran into Beth who is also dealing with an injury, but being smart and adjusting her running to allow for full recovery. Run smarter, not harder, is the way to go. Hope Beth can run with us again soon.

At our triangle park water-stop Alberto spoke about staying hydrated on these warm summer days and taking it “easy” on the meals the day before a long run. Everyone must have been doing that, because the runners looked strong today.

Tough runner award goes out to Andy (Grey Group Leader), who accompanied the Silvers along our run after he did a 22-mile trail run the day before. Wowee! That guy’s got iron legs.

Best wishes to Jen as she’s in final preparations for the Kawela Endurance Triathlon on Saturday, August 15th. Already a seasoned athlete, Jen joined the clinic this year to improve her running. She’s been a strong member of the Silver group, and we know she’s going to rock that race. Enjoy your post-race massage!

Upcoming – Race season schedule:

  • 8/16 – Second Bus Run. This run takes the group to Sandy Beach where we run through Kalama Valley and back out to Kalanianaole Highway. Be at the park by 7:15 a.m. with $3 for bus fare if you’re taking the bus. Early birds: meet at the Hawaii Kai Dog Park for 6:15 a.m. start. We will run to Kawaikui first and back (4 miles). 2nd start: 7 a.m. from Dog Park. Please carry your own water, as water fountains will not be every mile.
  • 8/30 – Ka Iwi Coast Run 5-mile run.
  • September: 9/6 – Runner’s Hi 20K (2nd race in the readiness series); Barber’s Point Elementary. 9/13 – Parking Heads-Up; Na Wahine Festival sprint triathlon/duathlon 6:30 a.m. Kapiolani Park.
  • October: 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park. 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • November: 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.

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

Another Beautiful Day in Hawaii to take a leisurely Jog. Or at least it started that way. Today we had a Stronger Group of 19 Runners, Welcome back to all of our World Travelers.

Our Pace setter Bob came in so late, he missed all the speeches but gladly took the lead leaving the Park. Thanks goes out to Violet, whom shouted out the single file calls! And to Sam, whom kept us laughing for a few miles.

We took a few short cuts on our way to the Gas Station. So we could reach the second park on Kalanianaole highway. The weather held up and everyone stay together for the Best OF Nelson’s Oasis. What a treat, Thanks Nelson! Cold Gatorade or Water to wash down the Pretzel Mix.

The return trip was nice with seeing so many joggers making the Nelson’s Oasis Run. I Counted 14 joggers making our way over Farmers Road with a light rain shower keeping us cool. By the triangle park the Heat was scorching!

Also should mention, we had a 15K race going on but by the time we got back to the park, it was over. Table Duty was terrific again! Next week bus run #2, another 13-miler. Do your homework runs, 2x…

Our participants today were Leaders Blair (believe it, he was present) Sam, Monika, Jessica, Quin and Bob. Plus Elena, Violet, Russell, Ivana, Sienna, Danell, Stan, Ming, Denise, Charlie, Jin, Jamie, Chong and sorry if I missed a couple of others. You were all appreciated. Until next week, Aloha

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

This morning we had members from lucky 13 join the Blue Group as their leaders were running the 15k race. We had 19 happy runners, we enjoyed the light rain and clouds keeping us cool. We had Group leaders Maile, Dave, Fiona, and members today were Tannia, Brent, Marivic, Marisa, Jess, June, Doug, Sharon, Liz, Ayche, Julie and Jerome. Sorry I didn’t get a couple of names. Some started early so some turned back @ Aloha Station, and Wailupe Park. We finished the 14-miler keeping 15 minute pace including water stops. Average run time 13-13:30 per mile. Everyone happy to do the 14 miles in prep for the bus run next Sunday. Now they know they ran more miles than the bus runs 13 miles and are ready for it! Thanks to Nelson’s Oasis & crew, he confirmed that they would be there next Sun for HMC, sacrificing the bus run to provide us with refreshments. Thank you also to Stephen for doing table duty today, we really appreciate you being there for us.

Beginners:

Green 15’s by Louis Crompton:

We had 10 green ones today including Kaori and Sean, returnees from 2014 clinic. No one in our group had to pay $45 to jog in the drizzle as did the 15K race participants. They went out for a 15K jaunt, but we went out 12.5 miles and found the Oasis open for business. Always fun to see faster groups on their way to the oasis as we are skipping back along Kal Hwy. Our speed demon today finished with a reported 15.06 pace; the pace leader took a few minutes longer and arrived with a 15.28 pace [he eats and is more sociable]. Our thanks to Nelson and to the staff hosting table duty for the refreshments. It appears that all Green 15 members signed up for next Sunday’s bus run… we will get off at Hawaii Kai Drive and follow the marathon route of about 12 mi (incl the loop) back to the park – we went longer distance than that today! Be at the park with your $3 fare – AND fluids – at 7:15 a.m.. Buses depart 7:30 a.m. Homework is another 18 miles during the week. Aloha

Golden 14’s by Dean Takashige:

Today’s run had overcast skies with a nice breeze. Plus momentary showers to cool us on our way back. But I still feel the aftereffects of a mild sun burn, this is even with an application of sun screen before leaving home. Just a good reminder that you always need to use sunscreen. Especially since our runs are a lot longer. With the kickoff race of the readiness series the turnout was noticeably less than usual.

But for those that did show up, great job in continuing your training.

We hope to welcome back the rest of the group next Sunday. Which will be our second Bus run.

Show up early with your $3 in hand. We ran 11.3 miles in 3 hours and 30 minutes and burned 1,217 calories.

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

Da Comment Corner:

Salutation between Two Old Time Runners:

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

He answered, “Aleve”!

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

Keep cool and injury free!

See you at the water stops,

Blair

Blair’s Weekly Update 08-02-2015

Doc’s Talk:

Please see Bruce if interested in viewing Doc’s complete talk on “thumb drive”.

Table Duty:

Mahalos to Libby and friends for a great spread of food and drink!

Greatly appreciated after a long run in the hot sun with humid conditions.

Group Reports:

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

The AG thought about doing a 16-miler, but came up with some good excuses. 1) It was too hot. 2) Our leader Dave was chilling out in Hilo. 3) Didn’t feel right doing it without Donis and Satomi being there. John is training for the Chicago Marathon in October. He gave Craig a blistering 8:30 pace/14-miler workout. Frank was cautious enough to do a shorter run. Nancy and Les did a 8:45 average pace 14-miler. We will meet next week at the second beach park at 6:15 a.m. We have plans for doing the Bus Run August 16, 2015. I will signup Dave who will be in Florida next week. Pee clear and run smart.

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, Linnea, Jun, Jimmy, Taylor and Darren for our first 16-mile run from Hawaii Kai to Kapiolani. We started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After that 9 miles, we ran back out to the 2nd beach park for the remaining 7 miles.

It was a great day for running, with nice trade winds to take the edge off the heat. The group ran at the usual 9:00 pace for the 16 miles, ending up with a total running time of about 2:25:00.

Next week is the first race of the marathon readiness series, and several of the red group will be running in this race. The remaining red group members will meet up again at the 2nd beach park at 5:30 a.m. for another 16-mile run.

Happy running!

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

Kozo has been kind enough to run at least part of the route with our group these last few weeks (Rosie also asked him if he could help lead). The pink group has decided to meet at Kapiolani Park at 6:30 a.m. next Sunday to avoid some of the heat. We will run approximately a 6-mile loop along Monsarrat to 18th Avenue and loop around Diamond Head to Kapiolani Park for Doc’s talk. Following the talk, we will run 8 miles (to Aloha Gas and back), for a total of 14 miles.

Grey Group by Ron Alford:
(Pace 10:300 – 11:30 minutes per mile)

Bill and Ron headed out of the park with 9 Greys, Emily, Lance, Katsu, Ross, Cassie, Ryan, Nikki, Dan and Kim (with Avery and Ronin in a stroller) for a warm, breezy 14-miler. The group changed constantly during the run – Dan, Kim, Avery, and Ronin kept on going at Triangle Park to catch up to a faster group, Lance & Emily started early so finished at Waiholo, a couple more turned back at the first Beach Park, and so 5 of us made it to Nelson’s Oasis (Thank you, Nelson!). Katsu decided to walk in from Aloha Gas and we picked up Kayla there from another group. Overall the run was great but our pace slowed a bit on the way back in.

Stats:

  • Distance: 14 miles
  • Running Time: 2:39:35
  • Total Elapsed Time: 3:10:38
  • Average Pace: 11:24

Next week (August 9) Ron will be participating in the Norman Tamanaha 15K, the first race in the marathon readiness series, so if Bill is not available, run with the Silvers or Pinks. The following week (August 16) is the Bus Run. Arrive by 7:15 a.m. to board the busses and we will run in from Makapuu into Hawaii Kai via Kealahou

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

There were a total of approximately 20 Silverados running their first 14-miler of the season. John led the super early Silvers from Waiholo to the second beach park before heading back to base camp for Doc’s talk. Uncharacteristic of summer, we were treated to strong and steady trade winds with some cloud cover. In some areas, it felt like the strong head winds were our special secret training. Today’s runners included: Henry, Terry, Speedy Joe, Lance, Jen, Moon, Sun Hee, Paul, Melissa, Hiroshi, Jun L., Alberto, Carl, Bethany, Diana, Samantha, Tony, and a few new faces from other groups. SJ was very busy picking up pennies along the course – 11 total, unbelievable! Congrats to those who completed their very first 14-miler – you rock! Long runs are always better with friends, and that’s the benefit of HMC. Keep up the good work Silvers! Be sure to invite your friends to Clinic – there’s still plenty of time to get marathon ready. We can tailor a training program based on their present fitness level. Keep in mind that some groups do not start training till August/September; HMCers are just way ahead. Thank you to Paul for the post run snacks and chairs, John for the ice water, Lance and SJ for ice cold drinks, Terry for the oranges, and any others who brought something to share.

Congratulations and best wishes to Amanda who is taking a well-deserved break from training to get married. Having just completed her first Honolulu marathon last year, there’s no doubt she’s ready for the marathon of marriage. We wish the couple many years of health and happiness.

Mahalo to those who have donated shoeboxes for my holiday project. The boxes will be wrapped and filled to deliver to deserving children at Christmas time. Donations of school supplies, toys, and small games will be gladly accepted.

Homewordk (the key to HMC success): 2 homework runs of 7 miles each with a rest day in between (Tuesday/Thursday or Wednesday/Friday). According to Doc’s book, “Your First Marathon”, we should be doing 30 miles per week. If you’re not there yet, remember the 10% Rule (any mileage increases should be no more than 10% to avoid injury).

Important (Re Waiholo spot): Please remember to keep voices down when we gather for the early runs. Let’s be courteous to the neighborhood; we don’t want to wake up the neighbors. Mahalo for your kokua.

Upcoming:

  • 8/9 –14 miles. Same meeting spot at Waiholo St. 5:45 a.m. start for our first 4 miles toward the second Beach Park (aka Nelson’s Oasis). For those who can’t make the 5:45 am start, we will meet at 6:30 a.m. on Waiholo Street and then run to Kapiolani Park for Dr Scaff’s talk. BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race). Parking at Clinic might be a little pinched. Be prepared.
  • 8/16 – Bus Run #2. Sign up at Clinic to ride the bus. $3 bus fare; donations welcomed. The Silvers will have an early run option from Hawaii Kai to Sandy Beach. Details TBA next week.

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

Twenty Three Weeks In and Our White Group is only getting better. Last week 19 dwindle down to the hard core 14. A few newbies were sighted running in other groups and others were reported off Island. Don’t worry we have 18 more weeks to make up or rekindle your running spirit.

This Sunday we kept the same course minus Kahala Avenue Jolt. Only one wanted to go there was Melyssa. But with last week fall out, we wanted to give everyone a chance to keep up.

Leading us out of the Park with a strong breeze blowing was our team leader, Rich. Yelling out single file was not as good as Ms. Violet, Her Presence was dearly missed. On the plus side, our small size made the water stops short.

Surely missing Blair and Dwight speeches at the Triangle Park. All we did was discuss our route directions. Which ended up being three different ideas. The majority of us went to the doggie park then cut through the cemetery for our Spiritual being or was it an early bathroom break?

At the Aloha Gas Station we lost Sam and Ivana but the rest stay together, for we love Wailupe Park. But half a mile later, Russell bailed out for Family Duties, Thanks for squeezing us in your busy schedule!

We did make it to Wailupe Park as the Silver? Group was returning back. Jin and Chong whom started earlier in the morning, had nearly 13 miles done, so on the return, they dropped off where they parked their car. Back at the Aloha Gas Station, Our head count was down to the Magnificent 9.

We walked a long distance after the Gas Station but once we got going, Farmers Road was A Blast. I must say stopping and walking is probably the hardest way to run a race. I don’t remember much up till the Triangle Park. Except it was hot and the team skipped a water station.

We all made it back together as a group and found Brother Sam waiting for us. Confident we would all be ok, he never cruise about in his Van. Table duty was the Most Excellent with Watermelons and Cold Gatorade. Thanks to Libby and Company.

Hoping to do about 13 miles next week and make it to Nelson’s Oasis. The following week, August 16 is out second bus run. So much excitement…do your homework. O, the Magnificent 9, not yet mentioned…Rich, Lisa, Ming, Bob, Brent, Melyssa, Stan, Jamie and Masato. You Ladies and Guys made my Day. Don’t ever give up!

Please sign up for the Second Bus Run (August 16th) – we get dropped off at the traffic signal past Sandy Beach, start by running into Kalama Valley, and through to Hawaii Kai Drive, then reconnect with Kalanianaole Highway back to Kapiolani Park. Mileage – approximately 13.5 miles.

Beginners:

Buff Walkers by George Ushijima:

I really, really like a breezy day. It made all of the mugginess blow away. It made the day come what may. We did 11.29 miles. We are trying to build up to the 12-mile goal for the month of August. We did it in 3 hours and 53 minutes. That’s 20 minute 38 seconds per mile. When you subtract all of the stop times, 31 minutes, it comes out to 17 minutes 54 seconds per mile. That’s the marathon in 7 hours 48 minutes. Finish in time for lunch. We should all be doing our homework. That’s 2 or 3 sessions that add up to 18 miles in addition to our Sunday outings. We have the bus run coming up in a couple of Sundays. Please make sure we sign up for it. Susan will be gone for the month, so we’re all stuck with George and Roger to guide us all. Keep on Walking!

Green 15’s by Louis Crompton:

Welcome back Akiko… lady spent a month in Japan and had all that energy pent up inside. Stayed right behind me today to make sure I moved along at 15 min/mile…crack that whip. Fortunately the weather was great, we enjoyed the trades on our backs. Ten of us celebrated the onset of August with a 12-miler (actually 11.9, but close enough) and managed to touch the HMC sign before 11 a.m. – 2H 59M after we left. That’s 15 m/m again. Green Team is serious about finishing the marathon in 6-35 and we’re right on track with our consistent 15 pace. Really appreciated Nelson’s Oasis on Kalianaole Highway plus the layout of refreshments back in the park. Next week little green ones plan to meander around for 12.5 miles. Heads up – Sunday is the 15K Tamanaha race which starts before us in the park… will parking be a problem? May want to do a long run Tuesday or latest Wednesday morn … not much fun to be out jogging with a Tropical Storm overhead… be safe. Aloha

Golden 14’s by Dean Takashige:

This was the first Sunday in August and it was hot! But we had a nice strong pre hurricane breeze throughout our run. We ended with a smaller group this week at the end. Some had returned from vacations etc. and decided the 12-miler on the first day back was not the best idea. They tuned around at the gas station while the rest of the group pushed on to Wailupe, the first beach park. Since this was the first week we took the most direct route out and back. We ended up with 11.5 miles in 3 hours and 45 minutes and burned about 1,241 calories. Remember the bus run is in a couple weeks and now is the time to buy your new shoes. Keep up your homework runs and we will see you next Sunday.

Lucky 13’s by Kim Ramos:

It’s August and our total mileage for running has increased. Today we ran with a big group of 14 runners. My watch was a bit off today but on other runner’s watches we ran for 12 miles with an average pace 14:07 with breaks and burned about 945 calories. Great communication from everyone in relaying our running signals from the back to the front of the line and vice versa. I want to thank you all in being strong and persistent in our runs with us. The Honolulu Marathon is 5 months away. We’ll get there everyone, one step at a time!

Da Comment Corner:

Second Bus Run:

August 16; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13.5 miles. Much of the run is on the actual marathon route. (We are running back to the park via Kalama Valley and not climbing up Kalanianaole Highway toward Haunama Bay.) Please sign up on our sheet posted on the bulletin board.

Successes (repeat):

I mentioned in last week’s update about successes in running and in life. And I mentioned that everyone has their own definition of the word and will encounter many successes in life. Just wanted to share (thanks for your indulgence) a great “success” I experienced last Sunday. After an incredible 14-mile run Sunday morning with the group, my 12-year-old son’s basketball team (which I luckily happened to coach) was to have their last game later in the afternoon.

The teamwork and camaraderie of this team was incredible; they were always mindful of each other and helped one another to achieve each’s own success. We had a teammate playing basketball for the first time who had not scored; everyone else (all nine players) on the team had a score throughout the season. In the fourth quarter, his teammates resolved to get him a basket and with about a minute left, this teammate scored his first goal of his basketball career with the help of his teammates. Our bench erupted with joyous emotion! His dad was overcome with tears.

As an aside, the team made it through the season with a 10-0 record.

Successes await all of us!

Keep cool and injury free!

See you at the water stops,

Blair