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 07-17-2016

Table Duty:

Thanks so much to White Group member Rich, his sister Maddie and friend Hang, part of the Akamai Repair Services team for a fantastic array of goodies at the table today!!

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. We did about 14 at a varied pace, about 8:20 to 8:45 and had a great time. Next week we’re meeting at the Kahala gas station at 6:00. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Jun, Lisa, and Chris for a nice 14-mile run. We started by running 7 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 14 miles. It was a nice cool day with some breezes and sprinkles of rain. It was a great day for a long run 🙂 We ran at a 9:30 pace for a total running time of about 2:13:00.

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

Happy running!

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

The Pink Group began with a 4-mile loop around Diamond Head at 6:30 a.m. this morning. The air was very hot and still, so we drank plenty of water and slowed our pace slightly. We returned to listen to Dr. Scaff’s talk, during which he reminded us of the current recommended training schedule-3 or 4 runs per week with a total distance of 30 miles (including our long Sunday runs). Jeff mentioned that it is a good idea to carry sports nutritional supplements in addition to drinking water or Gatorade on 12 mile runs or longer, especially on hot, humid days like today. We finished our 12 mile run today by going out to the gas station and back. Henry led a few brave runners back along the Kahala Avenue marathon route. Thankfully, there was some cloud cover, a few light sprinkles, and some light winds during the second part of our run. Our runners today were Rosie, Hao, Henry, myself, Bruce, John, Ryan E., and Ryan O.

Next week we will run a similar route beginning at Kapiolani Park at 6:30 a.m.

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

Aloha to All of this week runners, Sam told me we had 23 this week. Heard we had a good start out of the park with a few wondering where our Regular Pace Setter Leader was? Luckily Sam was onboard to keep the group together for a 12-mile run.

At Triangle Park Ms. Ming joined up to do an abbreviated distance. Little did we know, we had quite a few getting back to running after a lay off. Driving pass the group just before the Gas Station was Richard and Bob. Richard whom was doing table duty offered Bob a ride, to catch up with the same excuse.

At the Gas Station we all had a quick drink and restroom break. Sam took an early turn around and took off with Chantel, Sara and Luke.

Weather was overcast and cool. Passed a few of our faster groups going the opposite way. Then After a rest at Wailupe Park, passed the slower groups coming up the highway. It was good until we got halfway up Farmers Road. Then the sun came out. No wind too.

I counted 12 at the Triangle Park but numbers kept changing with people moving at different paces. Halfway down Diamond Head we started breaking up into smaller groups. Understandable with such a long 12-mile run. Please do your two homework runs, no less than a hour or 5 miles. A day you should do better… or that’s what I hoping for.

Big Thanks to Richard, Hang and Richard’s Sister, Maddie for a Awesome Snack Table! Fresh Baked Cookies, Watermelon Oranges, P&B sandwiches and more. You three made the Day! Look forward to you and all the other missing runners back next week.

Catch up to July 12 miles, August is 14 miles and the famous Nelson’s oasis…. I really missed running with all you beautiful people after a month off. Mark your Calendar, Bus Run #2 is August 14th… Sandy Beach and back.

Today we had leaders Sam, Monika, Bob, Richard. Regulars Ming, Russell, Elaine, Jamie, Chistensen, Francis, Hannah, Melyssa, Yumi, Elena, Mahina, Kanoi, Chantel, Sara, Charlie and Bob. I know I missed at least four names, so sorry for I was late reporting on the course. See you next week….

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

We started out with 26 runners at Kapiolani Park. Couple turned back at the gas station, 6 started and ended at Waikoloa. 18 of us stuck it out through Kahala, let a couple go ahead as we were getting too far ahead of the pack and only 3 of us ventured to the HNL Marathon finish line and back to Paki to make 12.38 miles in 3 hours.

We had two trip and fall accidents, one last week and one this week. I would like to stress safety first and foremost. I’m proud of our blue group averaging 20-26 people and we still manage to follow “Jack’s rules of the road” -single file and no headsets.

Maile stressed the importance of leaving a safe distance between each member in case there is a misstep you won’t fall on each other and injure someone. Also Andy stressing allowing people coming out along Kalanianaole to take the inside.as they cannot see the cars and bikes from behind.

I told our members how important it is to be courteous and share the road. While we were heading out to Wailupe (1st Park) people heading back were calling out single file and raising their arms while running 2-3 abreast, that’s not a single file.

Also last week coming back up to Diamond Head Lookout a biker was yelling “Excuse Me!” I looked back and saw runner’s from another group in the biker’s lane. We also stress to our members to not run in the bike lanes, because it’s for bikes we don’t want them on the sidewalks! If we block their l as ne it forces bikes into the road with cars so please be aware. I don’t want to be the one singled out as a bad leader because I’m the one wearing our uniform and people assume that everyone is running with me.

Sorry to vent but I hope other group leaders and members read this and help to enforce safety and sharing the road with other runner’s and bikers as they are out serious training for Tinman Triathlon. Last week a moped sped past us in the bike lane. Car drivers who never biked don’t realize that bikers are entitled to 1/3 of the car lane when there is no bike lanes available, and try to run them off the road (along Diamond Head Road.) Today someone honked at them coming downhill like they were going too slow.

Beginners:

Buff Walkers by George Ushijima:

There were 9 of us starting. Today was on the muggy side. It was cloudy the whole time, but it didn’t rain any. The conversation kept us going and we enjoyed our time together. We did 10.74 miles in a recorded time of 3:38 which comes out to 20 minutes 17 seconds a mile. If you were subtracting our times that we stopped for water, traffic lights etc. (23:44) our pace would be 18 minutes and 4 seconds. On Marathon Day, that would be 7 hours and 53 minutes.

Our homework should not be ignored and I’m sure all of us are diligently doing our homework
Keep on Walking!

Green 15’s by Lou Crompton :

Did you notice our Dr. Scaff didn’t bike in today – he was chauffeured – with a good looking driver! Overcast, humid and a little drizzle, but thankfully the remnants of Hurricane Celia stayed far north of us. We welcomed back a few of our green ones from vacations… special kudos to Akiko who didn’t have any opportunity to jog long distances for 6 weeks in Japan (only spent Yen), but today she showed us that she hadn’t lost any of her fitness. Thirteen of us left for an 11.0 mile round trip to Wailupe Beach Park and we returned in 2H 48M for a 15.2 overall pace. The two speedy Scotts arrived 2 minutes earlier to grab their goodies before us at the refreshment tables… Mahalo to the refreshment chefs… appreciated the peanut butter cookies just like my aunty used to make. Be sure to do homework during the week… can you do or approach 30 miles / week including today? Next week Green Team goes out for 11.5.

Da Comment Corner:

No Zeal or Zest; then lamp post to lamp post?

Sometimes when I don’t have the zest or motivation to run but have already laced up my Altra Ones (my current shoe of choice), I try some walk/running to start (the Jeff Galloway method but without time constraints). I start off by going from one lamp post to the next lamp post (or any other markers along the jogging path – the Ala Moana Beach Park and the Ala Wai Canal jogging path have nice lamp posts as markers) walking briskly, then casually jog to the next lamp post and so on and so forth until the “ole body” gets warmed up and motivated; the running part becomes easier and soon “takes over”. I’ve helped many first time runners to “run” with this method around Magic Island and they can’t believe that they’ve covered a whole mile (approximate distance around Magic Island at Ala Moana Beach Park).

So, perhaps when we are in a “RR” (running rut), LP to LP might help.

Upcoming- our second Bus Trip in August!

See you at the water stops!

Blair

Blair’s Weekly Update 07-10-2016

Doc’s Talk:

Doc spoke on germs and personal hygiene.  He mentioned that one of the “germi-est’ area on one’s body is our elbow.

Table Duty:

Much thanks to Staffers Fiona and Annette for a great spread at table duty!

Group Reports:

Advanced Group by David Fitzpatrick:

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. We did about 14 at about 8:45 and had a great time. Next week we’re meeting at the Kahala gas station at 6:00. Run fun!

Pink Group by Leslie Ragodos:

Here is this week’s update for the Pink Group (Rosie is back, but was unable to complete the full run with us today):

Today we ran out first official 12-miler, which included a straight 4-mile loop around Diamond Head, beginning on the Monserrat Avenue side and finishing at Kapiolani Park and an 8-mile loop to Aloha Gas Station and back. It was a very warm day and we practiced consuming water during our run. Runners today were Henry, Kozo, Rosie, myself, Bruce, Cindy, Christy, Earl, Jeff, Miyumi, Ryan E., and Ryan O.

Next week we will meet at 6:30 a.m. at Kapiolani Park and will run a similar route totaling 12 miles

White Group by Blair Hoashi:

At first there were 20, then 15, then 10.  We started off from the park with about 20 runners; at Triangle Park 15 runners assembled – a few dropped out due to digestions issues, injury, or had done a bunch of miles before Doc’s talk.  The Kahala gas station was another drop off point for a few members who persevered through injuries and lack of homework runs.  Staff leader Richard led the hardy remaining runners to the first beach park and back – high schooler, George, Ela, ine, Elena, Richard II, veteran members Francis, Jaimie, Hannah, tough newcomer Yumi, Jaimie, and “tail gunner” Blair were its members.  Congrats to everyone for a great run on a very hot day!

 Gotta try Prima Pizza in Kailua – genuine Italian pizza “run” by a member of our group!

Buff Walkers by George Ushijima:

Here we are on a hot July Sunday morning. Look! No rain. That means a lower humidity. Roger and George led out a small group of 9 as we made our way to the phone booth (Phantom). We then had a nice leisure walk back to the park where we got some great refreshments and noted that they waited for us. Thank You.

The homework this week remains the same as we should all be trying to get a total of 24 miles this week. Since we did 10 this Sunday, we need to only log in 14 more miles. This could be done on only 2 days, like Tuesday and Wednesday, 7 miles each. Or you could do a short 4-miler on Monday with 2 5s on Wednesday and Friday. Remember our endurance is built up by doing the homework.

Roger and George will be present for a while. Meantime Susan is traveling for a month and will rejoin us in August.

Keep on Walking!

Golden 14’S by Dean Takashige

What a nice clear sunny day. on our way back to Base, I could feel the back of my neck heating up… A good reminder to be wearing sunscreen… If by chance you forget in the morning, we do have some at table next to the HMC merchandise table. The main point of Dr. Scaff’s talk was wash your elbows and there are far dirtier places than the porta-potties on marathon day. Next week he will talk about stretching and warming up. No new information at this point, we are just building our stamina as our runs are getting longer.

*New Change

In the morning after Peter releases everyone to their respective groups, we will no longer gather as one large group. To save time just go to your respective locations with the group you are planning to run with. We are next to the “tree”.  We ran 10 miles to the virtual phone booth in 2 hours and 40 mins and burned about 943 calories.  Keep up with your homework and we will see you next Sunday.

Green 15’s by Lou Crompton:

We had an informal ten miler on Jul 3 led by Susan who returned with a 15.4 m/m overall pace… it was a fine job, but all would have liked not to have gotten soaked doing it. Today we bumped it up to 10.5 and Lou led the team.  One of our ladies made a really fast pit stop out at BP#1… didn’t ask if she washed her hands or not… doc said either answer is OK.  My Garmin gizmo measured 10.47 miles in 2H 39M giving us an overall pace of 15.2…  we’ll take it… just a light drizzle today out along Kal Hwy.  Did anyone else question if that was really “our” Ryan in the sweeper slot… he had such short hair.  Mahalo to the lovely Fiona for hosting the refreshment table. And I again apologize for saying we went out for 10 and a haaaf miles… she politely reminded me it was ten and a hahf miles… my granddad would be upset about how I’ve developed such an accent in the Colonies.  Next week we go 11.  Aloha

See you at the water stops!

Blair

Blair’s Weekly Update 06-26-2016

Doc’s Report:

Dr. Scaff spoke on sodium and its effects on running.

Table Duty:

Thank you Pink staff leader Kozo for the incredible assortment of goodies at the table today! The “icing on the cake”- your wife’s incredible rum raisin bread.

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. We did a nice 13.6 at a varied pace, averaging about 8:30 pace. Next week we’re starting at 6:30 a.m. from the triangle park at the base of Tantalus. Bring some water. Run fun!

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

The Pink Group had several runners today: Hao, Henry, Cindy, Christy, Earl, Jeff, Katsu, Kevin, Otaki, Ryan E. and Ryan O. We ran a somewhat scenic route through Waikiki for the first part of our run. However, we did encounter some construction which required slight detours. For the second part of our run, we ran the marathon route up Diamond Head and turned back at Elepaio. We ran a total of approximately 11.8 miles.

Thank you to our leader Kozo for providing the refreshments today.

Our best wishes to Katsu as he returns to Japan. This was his second year with our group and he ran a very strong marathon last year, finishing first in our group in a little over 4 hours.

Next week, there is no official clinic. For those that wish to join us, we will run Tantalus again. We will meet at 6:30 a.m. at the beginning of Makiki Heights Drive on the left side of the small grassy triangle park with the water towers. Wear bright clothing and carry water.

The following week, we will meet at 6:30 a.m. sharp and run a quick loop around Diamond Head before returning for the doctor’s talk. We will increase the total mileage to 12 miles.

Please let me know if you have any comments, suggestions or preferences regarding the routes for our 6:30 a.m. runs.

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

Welcome to summer! We had approximately 17 Silvers who joined us for our first official run of Summer 2016. Ron was missing today, having opted to take part in the Mango Madness run, so Paul and Lynnae led the group. The group included Lance, Russ, Trieu, Hong, Carrie, Tavy, Doc Joe, Jerome, Koko, Lee, John T., and Melissa. We also welcomed two newbies – Elizabeth and Samantha, and hope to get to know them better this season. Alberto joined us from Triangle Park for a couple of miles, but he and John L. turned around at the gas station. Most of the group finished at Waiholo, but Hong headed back to Kapiolani Park with Elizabeth and Samantha. Weather conditions were nice, with clouds and steady breezes that kept us cool.

Stats: The group ran 10 miles and burned more than 1,100 calories. Mahalo to Melissa for the apples and cheese, Lance for the chips, Doc Joe for the homemade banana bread, Trieu for the salty popcorn, and Paul for the tables and chairs! It was a great way to recover after a good run.

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

Tip: When the mileage starts to build, you may find yourself cramping up towards the end of a run. While nothing will replace conditioning your muscles by keeping up with a consistent training plan of homework runs and long Sunday runs, the use of supplements may help. Summer is the best time to start utilizing them, since the summer months can really take its toll. Look into what might work best for you, and try to incorporate it into your training slowly. Ask fellow runners what they like and be wary of the sales person who doesn’t look like a runner and is touting a new gel or herbal supplement. The main thing is that whatever you try, it needs to work for you. Some ideas are: fruit snacks, jelly beans, gummies, gels, salt tablets, pickle juice, mustard packets, and honey water.

Upcoming:

  • 7/3/16: No official clinic. The Silverados’ Independence Run will be in Nuuanu (~10 miles). Meet at Nuuanu Valley Park 6:30 a.m. for a 6:45 a.m. start. Bring a water bottle as stops will be further apart. Wear your red, white, and blue to celebrate the USA. All HMCers welcome. Disclosure: this course will include hills, so come ready.
  • 7/10/16: 12 miles. Optional early start at Waiholo, 6:30 a.m. (meet at 6:20 a.m. and please keep quiet in the neighborhood). The rule is that the group starts on time with whoever is there, and the person who has completed the most marathons is the leader.

Shout Out Corner: A race is always a good reason to travel off island, and that holds true for two Silverados who were busy this June – (1) Jen finished the Ironman 70.3 Hawaii triathlon on the Big Island 6/4; and (2) Lee finished the Seattle Rock and Roll half marathon on 6/19. Congratulations on your awesome accomplishments! Make sure to show off those shirts and medals in hopes of inspiring others. (If you want to know what it’s like to run in Seattle’s cold rain, ask Lee.)

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

An energetic group of 24 led by Sam, Richard x 2, and Monika completed their last 10 mile run that included Kahala Avenue. White group leaders kept a steady and very comfortable pace all throughout and everyone was able to stay together through the gas station and through completion. At the dog-park, Sam and a couple of runners, took an abbreviated route returning back by way Monsarrat Avenue. We lost another couple of runners at the gas station due to early afternoon work commitments. The remaining group of approximately 11 stayed together through the telephone booth and back to Triangle Park.

In addition to our regular dedicated leaders, White group runners included: Andrew, Stephanie, Danell, Francis, Sara, Elaine, Bob, Jamie, George, Yumi, and a few other periodic white group runners whose names I was not able to obtain – my apologies.

Great comfortable tailwinds and a very short walk break halfway through Kahala Avenue helped to make for an enjoyable trek. We missed many of our regular leaders due to prior commitments or lack of sleep from the night before (now if we could only get them to stop partying at 10:00 p.m. on the night before a run!). As a result, total blue group members now rival white group total runners!!! Congrats to Blue group for their increase!

Next week Sunday, July 3, 2016 is an unofficial run. We agreed to meet at Paki/Kapiolani Park at 7:30 a.m. Please be on time!! There is no telling which direction we may take as the route is at the discretion of our attending group leaders.

  • What: White Group Unofficial Run
  • Date: 07/03/16
  • Time: 7:30 a.m.
  • Location: Kapiolani Park (Paki Pavilion)
  • Who: White group runners

See you all on Sunday!

Guru’s Fourth of July Bash:

Guru Sam is having his usual Fourth of July “bash” at his Yacht Harbor Tower venue (which overlooks the fireworks at Ala Moana Beach Park) and inviting all our members. The event takes place on July 4th, Monday starting at 7 p.m. to “whenevas”. Bring a dish or two to share. For further details call Sam at 753-0856. It is only for” children” over 21 and parking is on your own.

Beginners:

Sweet 16’s by Roanne Abe:

For the last HMC walk of June 2016, we celebrated with a 10-mile walk to the phantom phone booth and back. We started off with a huge group of 21: Annette, Ellen, Lily, Cheryl, Peter, Pressi, Macy, Isaac, Yuki, Karen, Arlene, Candi, David, Glenn, Harry, Sylvia, Annie, Lynn, Dan, Cliff and Roanne. We had a large number of first time joiners or alumni coming back after a long break. We were all glad to see you again and we spent a lot of time catching up and forgetting the time. Remember the 10% rule – don’t increase your mileage more than 10% a week. Train smart and we look forward to seeing you all again next week.

We don’t have an official clinic on July 3rd, but the sweet sixteens are meeting at Kapiolani Park at 7:30 a.m. (same time, same place) and we’ll be going out for 10.5 miles. If you can join us, outstanding. If you have commitments for the 4th of July weekend, just focus on getting your homework and long walk in.

July’s homework is different and we’ll go over it when we meet on July 3rd and 10th. Homework is now measured in distance. You’ll need to go 30 miles a week. Here are the guidelines:

  • Never walk fewer than 3 times a week
  • Never walk more than 5 days a week
  • No walk is less than 1 hour
  • No walk should be longer than 15 miles

For example: Sunday = 10 miles, Tuesday = 7 miles, Thursday = 8 miles, Friday = 5 miles. If you need more examples, see Dr. Scaff’s book – Chapter 5. And if you don’t have a copy, you can always buy one before clinic starts on the last Sunday of the month. If you and your buddy both buy a copy, you can save quite a bit.

Keep up the homework! You all look fabulous!

Green 15’s by Lou Crompton:

Glad we received the OK this morning to chow down on salty pretzels during our runs. Green Team had 7 at the starting bell… vacations, work, other volunteer duty all take a toll… thank goodness only 1 out due to a muscle injury… and rest will cure that. We headed up and down hills for 9.5 miles and returned to the park in 2H 27M for a 15.4 overall pace [again]. Rain or shine, hot or cool, the green ones “git er done” with a 15 pace and we’ll do that on marathon day as well. Our thanks to Kozo for hosting the refreshment tables. As I was leaving there were still subgroups out on the road, yet he remained open & waiting. As an added aside – your staff leaders generally “lose money” hosting table duty, but we are happy to do it for the entire HMC; it is particularly generous of a person to pull the duty and turn down the small stipend offered by the clinic (as happened Sunday]). Always be sure to express appreciation to the person[s] behind the tables. Next Sunday, July 3, green ones will meet informally at 7:30 a.m. to do a ten-miler via marathon route. Hope to see virtually all our team back Sunday (excused if you’re getting paid mega bucks to work the RIMPAC exercise).

Golden 14’s by Dean Takashige:

This was our last eight-miler Sunday… Next Sunday is July and its time to look for the virtual phone booth to mark our 5-mile turn around point. Yes, we are running 10 miles!

Since everyone has been doing their homework this will just be another transition…

We had two new friends joining us for the first time, Keiko and Nishi.. who did very well.

We hope to see them continue.

Next Sunday is the July 4th weekend and there is no Official clinic on Sunday the 3rd of July.

The 14s will meet at the same time as usual at Kapiolani park … we usually refer to this as “Base”.

Nothing new otherwise, so keep up with your homework and we shall see you on Sunday.

Buff Walkers by Roger Kobayashi

There were five stalwart Buff Walkers this morning: Reina (sp?), Robert, Tim and Veronica. We trekked to the Gas Station and back on the same route as we took last week. Good news: This week’s time was 2:28. Last week’s time was 2:44. The distance is around 8.4 miles but that didn’t change so the improved time was a combination of faster walking and less time in “water stops”. More good news: We finished strong. Our split from HM mile marker 9 to 10 was 18:10. Our split form HM mile marker 24 to 25 was17:50. Too early to make any conclusions from this information-We’ll just store it away and continue walking.

We’ll be at Kapiolani Park next Sunday at 7:30 a.m.. That’s when we’ll start walking. Be early. Be ready.

Da Comment Corner:

Bucket List:

When I asked several newbie runners why they were training for their first marathon, a common answer was, “I want to scratch it off my bucket list”. Very ambitious and a great goal!

And, after we’ve completed our second or third marathons, perhaps a simpler objective might be in order when considering the complexities of life and vagaries of goal achievement:

Bucket List – 1. Beer and 2. Ice (as seen on a T-Shirt in Waikiki).

Fourth of July Sunday Run:

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

Have a safe week!

See you at the water stops,

Blair

Blair’s Weekly Update 06-19-2016

Table Duty:

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

Group Reports:

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

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

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

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

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

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

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

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

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

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

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

Beginners:

Sweet 16’s by Cliff Hand:

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

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

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

Green 15’s by Lou Crompton:

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

Golden 14’s by Dean Takashige:

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

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

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

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

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

Da Comment Corner:

Fourth of July Sunday Run:

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

Have a safe and festive week!

See you at the water stops,

Blair

Blair’s Weekly Update 06-12-2016

First Bus Run:

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

Group Reports:

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

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

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

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

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

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

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

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

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

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

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

 

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

Beginners:

Buff Walkers by George Ushijima:

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

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

Keep on Walking!

Sweet 16’s by Roanne Abe:

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

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

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

Green 15’s by Lou Crompton:

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

Golden 14’s by Dean Takashige:

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

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

Da Comment Corner:

Great First Bus Run; Second one coming up!

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

Have a great week!

Blair