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Blair’s Weekly Update 05-14-2017

Doc’s Talk:

Doc spoke on heart rate and monitoring it effectively.

Table Duty:

Karyn and Kristinathe food and drinks were excellent! PNB, banana bread and the rest of the goodies were delicious!

Table volunteers for 5/14

Group Reports:

Pink Group by Rosie Adam-Terem:
(Pace 10;30 – 11:30 minutes per mile)

The Pinks met early and got in 5 miles before the talk, finishing up the remaining 5 afterwards. Next week, those who want to run early will meet at 6 at the park to get in as many miles as we can before the talk. We’ll plan on a total of 10. Remember that the Ekiden will be taking place that day, so things could be a little crowded.

For the long weekend, Memorial Day, the Pinks plan to run Tantalus, a nice 10-mile loop, 5 up and 5 down. Bring water! Meet at the grass triangle at the base of Makiki Heights Road at 6 a.m.

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

The Silver Group headed out to run on this breezy and sunny Mothers’ Day morning. “Happy Mothers’ Day!” to all our running moms. Alberto and Lynnae led a group that included Paul, Terry, Speedy Joe, Lance, Trieu, Lee, Andy H., Rehan, Frances, Attila, Kevin, Kin, Cody, Tatsu, Richard and Carl. It was good so see Silvers returning to the group today who we haven’t run with in a little while. It’s nice to catch up while we’re out on the road.

At the gas station the option to run up Baby Kilauea was presented to the group, due to the breezy and slightly overcast (comfortable) conditions. Half of the group went with Lynnae and Andy H. to tackle the hill, whilethe other half headed back to Paki Avenue with Alberto. Hill runners got a 10.5+ mile run today, while the rest of us came out with 8.5 miles. It was a nice Sunday for running and there’s just no better way to start off a week!

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between.

Tip: We don’t try to die, though we may die trying. In your training, knowing when to push or not is a valuable skill. Weigh the benefits and risks before taking on an extra challenge while training. Feeling good at the moment isn’t enough to make a good decision. Consider factors like: Has your training been consistent, recently? Is there a big race coming up that you may not recover in time for if you push harder on a training day? Are you recovering from an injury that a push at this time might cause you to relapse? If you consider those and you’re good to go, then by all means push forward and congratulations on being in such great shape. Otherwise, keep to your training plan until you’re in a better place to add new challenges and keep trying.

The runners’ high moment: Feeling a cool breeze at your back pushing you to the finish of a good training run.

Upcoming:

  • 5/21/17: 8-mile run. The Honolulu Ekiden and Music Festival will be happening, so the group will be smaller and parking around Paki Avenue may be tight. For those running the Hibiscus on 5/28, a 5-6 mile run is advisable.
  • 5/28/17: No Clinic. Alternate run on Monday (Memorial Day Holiday), in Nuuanu Valley. Meet at 7 a.m. at the parking lot of Nuuanu Valley Park for an 8 to 10 mile rolling-hill run in beautiful Nuuanu. Bring a small water bottle, as water-stops are few and far between. If you want to bring a snack to share at the end of the run, we have been known to eat afterwards.
  • 6/4/17: 10-miles. 630 a.m. early option at Waiholo.
  • 6/11/17: Bus Run #1. 715 a.m. meeting time with $3. Silvers will plan an alternate.

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

Great weather conditions gave no excuses for White Group members to test their endurance on May’s first eight mile run. The group was led out of Kapiolani Park by Ivan and Russ H. at a respectable and comfortable pace. At Triangle Park, we were pleased to meet up with former White Group leader Bob, who joined us purely for the nostalgia of it all. He quickly filled the air with his chatter and usual upbeat energy!! Thanks for the boost Bob! At Triangle Park, Leader Russ H. shared some of his running wisdom by providing the group with information on basic essentials that runners should seriously start to consider in the weeks ahead: Water bottle and supplements suchas gels and gummies. He also shared his training strategy that includes replicating the marathon day running strategy of minimal stopping at water stops but slowing down enough to drink water. It was a welcome and interesting adjustment but also true to
fact. We also praise Blair for abbreviating his running route while cautiously nursing his knees back to health.

In addition to our steadfast White Group leaders, the group included regulars: Elena, Elaine, Jaime, Mika, Yuna, George, Kamaile, Danell, Keiko, Marge, Chas, Andrew, Arial, Blair and a few other newcomers whose name I promise to get next week!! All in all, we totaled 23!! Not bad for an early Mother’s Day run! I am quite pleased that we are beginning to see a regular core group of runners that we can call our “regulars”. There was also a sighting of early morning runner Shan and a bicycle riding sighting of Jessica. I still remain optimistic that some of our regular veterans, who have signed up for the next marathon will be returning soon. We also look forward to the return of Sam, as well!

Don’t forget your homework runs – twice a week for a minimum of one-hour each run.

Let’s add “nutrition” and “healthy eating” to or conversation menu for our 8-mile runs! I just realized that there is a tremendous wealth of information among our White Group runners, we just need to ask!!

See you on Sunday!!

Beginners:

Sweet 16s by Annette Hayes:

Happy Mother’s Day to all the mothers. We honor our mothers for all they have done for us.

Twenty Sweet Sixteens happily traversed around Diamond Head, around 18th Avenue, making a pit stop at the park behind the elementary school, then back home along Farmer’s road. A welcoming breeze kept the hot sun from being intolerable, and the brief showers were a wonderful bonus. We will be wishing for those later this summer. Thank you to Karyn and Kristina for the refreshments.

Each of us has a personal motivation toward finishing the Marathon in December. Today we celebrated the birthday of Sue, who is visiting from Canada. Whatever the reason for coming to the Honolulu Marathon Clinic training, we applaud your dedication. This is your journey. Do your homework. Drink before you are thirsty. Start slow but finish strong, and listen to your body. Stay safe, and see you next week for the regular clinic. Remember that the Ekiden race starts at 5:30 a.m., so parking will be a challenge. (Not an excuse to stay home.) There will be no formalclinic in May 28, as it is the Memorial Day holiday weekend. Our group will still meet at the same place at 7 a.m.

Green 15’s by Lou Crompton:

As the good doctor said – check your pulse at rest and during exercise… and if you keep doing this silliness of jogging marathons foryears, as you age you’ll find your resting pulse is in the 40s… BP in 50s… it’s a blessing … so many sedentary or even “normal” people aren’t so lucky and have “problems” later in life. Stay active and keep coming back to HMC after this 2017 marathon is pau. Green team had 26 at the starting line- that’s g since it was Mothers Day with bouts of drizzle. Come each Sunday, rain or shine, holiday or not – the Green Team goes!reat

Schedule was 6.50 today and that’s exactly what we did. Unfortunately we fell victim to a LOT of red traffic lights so our finish time was 1H 40M for a 15.3 pace. We try to stay in the 15 range while moving – maybe 15.9 up hill or 15 down, so our moving and overall pace is in the 15 range. Our potty breaks / water “slow downs” are getting real efficient. As in marathons, we slow down, grab some fluids, and hit the road again. Our very attainable goal is a marathon finish of 6 1/2 [again] Mahalo to the super ladies on table duty: none other than 2 dedicated moms on the Green 15 staff Kristina and Karyn. Not only “the usual” refreshments, but bonus cheeses and meats with crackers today… fancy… maybe the faster folks got paired wines? Next week green ones go out for 7. Keep doing your homework runs. Aloha!

Da Comment Corner:

Keep up with your Homework Runs!

According to a 21 year old study mentioned in the latest Runner’s World article on aging, “Runners (400 members, all approximately 50+ years old, averaging 30-40 miles a week of running) had less disability and lived longer than their Control Group (“moderate” exercise group).

Hope you all had a great Mother’s Day!

See you at the water stops!

Blair

Blair’s Weekly Update 05-07-2017

Doc’s Talk:

Doc spoke about post-race collapse and hydration under sunny skies today. (Quite a contrast from last week’s downpour).

HMC Picnic:

Many groups have exclaimed, “we run to eat!” Although our runs were a bit diminished, the volume of food at our buffet offering was not. This was a great way to get to know our fellow runners! Many brought their latest creations while the HMC classics were there as staples to be enjoyed. Zippy’s chili and rice, Burt’s beans, Myung’s Kim Chee fried rice, and another member’s Japanese chirashi rice were a few of classics amidst the mounds of delicious creations contributed by our members. Oishi!

Group Reports:

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

Hi folks,

The advanced group welcomes everyone. We ran about 10-11 today, and stopped by the Marathon Clinic picnic. Next week we meet at the Kahala Aloha gas station at 6:15 a.m..

Have fun :O)

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

The Red group went out on Sunday with Steve, Sven, Linnea, and Lisa for another 8-mile run starting at 6 a.m. from the HMC meeting spot. We ran at about a 9:10 pace out to the Kahala gas station and back to Kapiolani park for a total running time of about 1:20:00. It was a great day for running, especially with temps in the low 60s and steady rain. Unusual for Hawaii!

If you’d like to join the Red group next Sunday, we’ll be meeting up again at 6:00 a.m. at the HMC meeting spot for a 10-mile run. We’ll do an out and back for 6 miles first, and then a loop around Diamond Head for the last 4. Please be prompt, since we plan on being back in time for the morning talk at 7:30 a.m.

Happy running!

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

The grand question of “Why do Marathon Clinic runners do what they do?” was answered today: “We run for food.” On this Clinic Picnic Sunday, Lynnae led a group of 12 hungry runners out to the Kahala gas station and back for our first 8-miler of the season. The group included Frances, Tony, Attila, James, Cindy, Melissa, Kevin, Kin, Koko, Cody, and Carl.

The Silvers sped up Diamond Head road a bit faster than usual, with favorable sunny and breezy running conditions. Thoughts of aching muscles and straining lungs were replaced with strategies of making a plate and finding shade when the run was over and we’d get to eat at the picnic. As the run progressed we saw our original plan of running between 6 to 7 miles, stretch to running a full 8 miles. We were running at such a strong pace if we turned around too soon, we’d get back to the park too early. Luckily we got in the extra mileage to earn ourselves the right to eat what we wanted without guilt.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between.

Tip: As our runs increase in mileage, begin to look at the various types of supplements out there for you to take on the course. Some people like sugary gummies and gels, others prefer salt tablets, and some use a combination. You may not need anything, as everyone is different. Find what works for you in this training time.

The runners’ high moment: A post-run get-together under a shady tree with fellow runners, good food, and plenty of laughs.

Upcoming:

  • 5/14/17: 8-mile run out to the gas station in Kahala and back. We’ll soon be adding Kahala Avenue to the running route.
  • 5/21/17: 8-mile run. The Honolulu Ekiden and Music Festival will be happening, so the group will be smaller and parking around Paki Avenue may be tight.

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

A group of 21 hungry white group runners took on an abbreviated run of 5.5 miles under blue skies and stable trades to finish in time to partake in the first HMC picnic of this season. The group was led by former Black group leader Ivan and current White group veteran Francis. Ivan’s Black group training pace started the group on a quick 11:00+ mile/minute pace that soon settled in to a comfortable 12:00 – 13:00 minute pace. (We know it’s not your fault as you were heavily influenced by Francis!)

Based on a recommendation from Blair, the group shortened its first 8-mile run down to 5.5 miles to allow sufficient time to retrieve their pot luck contribution from their car and set up before all of the running groups returned from their respective treks. The group of 21 runners was quite impressive and everyone appeared to have done their weekly homework runs. I think about the 21 runners today and how large the group will be when all of the veterans from last year return to train. It will be a welcome and impressive site!

On an individual level, it was nice to see Kamaile return to the group after recuperating from her extended post-vacation cold that left her at 85% – 90% capacity on Sunday. You most definitely burned off any residual head cold in the hot running weather that we encountered. HMC was also grateful and very surprised to see veteran White group runner Dwight after being absent for over a year due to a leg injury. Congrats on your return appearance and thank you for volunteering to help with the picnic. We hope to see you in the upcoming weeks! We also hope that Blair heals and can rejoin the group very soon. Also making a special Ekiden training and recruiting appearance was Silver group veteran runner Evelyn, who joined the group to train and recruit (successfully) for the upcoming Ekiden. Another Silver veteran Scott also caught up with the group at Triangle Park and made his way back in the company of the White group pack. Another welcome surprise was seeing White group new mother – Monika and her lovely baby!! We were so out of breath and lagging too far behind to stop to chat and admire your beautiful baby but we will surely make it a point when we see you next Sunday.

The usual runners, included Andrew, Elena, Elaine, Jaime, Danell, Mika, Yuna, George, and many new runners whose names I was not able to obtain in time. Most assuredly, I will ask for your names next week!!! All in all it was another great Sunday. We all look forward to next Sunday when the group takes on its first eight-miler of the season. Remember two homework runs of at least an hour each. Sunscreen, sun shades, water bottle, and supplements! You will hear it every week… See you in a few days.

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

We had a great turn out for our Blue Group this morning. Most of the group ran 6 miles with Andy to head back for the picnic. I was feeling guilty not making up last Sunday’s miles during the week so took part of the group out for 8.5 miles at 14-minute pace. It’s back to usual hot temperature for running and the water fountains have not been reliable. Good time to start practicing what you want to drink and eat during the Marathon and how you want to carry it with you. The rest of the month we will be doing 8 miles. Thanks to our Group Leader Maile for manning the sales/donation table while we ran today. Lots of great food and camaraderie at today’s picnic, thank you everyone for coming out today.

Beginners:

Sweet 16s by Annette Hayes

What a beautiful day for a picnic!! The warm sun and trade winds made it a perfect day to be out on the road. We had a large group of 23 enthusiastic walkers. It is encouraging to see the same faces. Walking with a friend makes the time go by faster. We did a short walk to Triangle Park and back, 4.5 miles. Next week we will try to make up the difference. We came back early so we could enjoy the good food and fellowship. Thank you to everyone who brought food. There were so many different things to eat. Good thing we went for our walk first. Since it was a short walk, maybe you could lengthen your homework miles during the week. The daylight hours are longer now, but if you are like me, the day is still too short.

Thank you to the Runner’s Route for the discount card. Wearing the proper gear is so important. Now is the time to experiment with the clothes and shoes you will wear on Marathon day. You do not want to wear anything new on the day of the Marathon.

Be safe, and see you next week. It is Mother’s Day, so we will honor our mothers by going out to play with others

Green 15s by Lou Crompton:

OK, now we know… after we pass the finish line, we drink warm cola, chocolate milk, beer, coffee and water… not necessarily in that order. Post race collapse does happen and if you feel “wheezy”, let people around you know… sit or lay down … drink. Stay hydrated during and right after your long run. We had 26 green ones in the corral today… “should have” had 26 last week in the rain! Please come to HMC training runs rain or shine… you don’t know what the weather will be on marathon day … come to HMC to practice in all sorts of conditions. Schedule today was 6 miles, but my faulty watch only counted 5.9. It also was a tad off with a time of 1H 28M… that’s close to 6.0 and close to 15.0. Watch must have gotten wet last week in the rain?? Next week it’s 6.5 for the green ones. Great day today for a picnic and a nice turn out. Refreshment tables runneth over with food… kudos to the folks helping behind the tables and especially for chasing away flies – that’s an important job! Personal food fave was the multilayer / multicolor “jello” from Annie. Think about how difficult & time consuming that is to make. Last, but not least, mahalo to Maile for doing double duty – gets all of us the discount from Runners Route and then stays to sell a ton of HMC merchandise. See you all on Mother’s Day 7:30 a.m.. Aloha.

Golden 14”s by Dean Takashige:

First Sunday in May, our small group ran 6 miles with enough time to return and enjoy the first HMC picnic.

On the run we talked about starting now to experiment with things you might want to eat on the runs. As the runs starts to get longer and longer you will get hungry before we return.

We spoke briefly about chews and gels pretzels.. how to time eating them on the run … usually take a gel just before the water station then drinking couple cups of water to wash it down… we will be talking a lot more about this later during the training.

Right now is just food for thought. things to start thinking about.

Next weekend is Mother’s day and we will have a official HMC clinic same as usual.

Do your homework and we will see you on Sunday.

Da Comment Corner:

HMC Picnic:

We run to eat and enjoy the fellowship of other runners!

Happy Mother’s Day!

See you at the water stops!

Blair

Blair’s Weekly Update 04-30-2017

Doc’s Talk:

While we all huddled underneath the awning amidst a constant downpour, Doc proclaimed today as the best weather for running.

Table Duty

Much mahalos to Grey group staffers Byron and Ron for steeping in at the last minute to handle table duty chores; your PNB sandwiches were the best! The other goodies fantastic as well!

HMC Picnic Next Week – May 7th. Great way to get to know your fellow runners! Bring your latest edible creations; enjoy Zippy’s chili and rice along with mounds of delicious goodies. The groups do a quick run and get back around 9:30-ish to enjoy the picnic. “We run to eat”!

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run 9 min/mile and faster. Les, Karla, and Satomi ran 11 in some very soggy conditions, and we are slowing building.

Next week we meet at 6:15 a.m. at the Kahala gas station. Have fun!

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

The Red group went out on Sunday with Steve, Sven, Linnea, and Lisa for another 8-mile run starting at 6:00 a.m. from the HMC meeting spot. We ran at about a 9:10 pace out to the Kahala gas station and back to Kapiolani park for a total running time of about 1:20:00. It was a great day for running, especially with temps in the low 60s and steady rain. Unusual for Hawaii!

If you’d like to join the Red group next Sunday, we’ll be meeting up again at 6 a.m. at the HMC meeting spot for a 10-mile run. We’ll do an out and back for 6 miles first, and then a loop around Diamond Head for the last 4. Please be prompt, since we plan on being back in time for the morning talk at 7:30 a.m.

Happy running!

Pink Group by Hao Yang:
(Pace 10;30 – 11:30 minutes per mile)

Richard, Lorna, Kara, Unyong and Hao began our rainy day run at 6:30 a.m. We completed around 6miles before Dr. Scaff’s talk. After that, We ran another 4 miles (to & from triangle park), joined by couple new friends.

Next week, we will meet at the clinic at 6:30 a.m., run 5-6 miles (around Ala Wai) then back for Doc’s talk. Then 4 miles after the talk. We should be done by 8:45 a.m., so we can join the clinic picnic at 9 a.m.

Please remember to bring something to share and $1 per person for the Clinic!

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

April showers and mid-60 degree weather was served up to the nine runners in the Silver Group who showed up to train today. Alberto and Lynnae led Koko, James, Kevin, Speedy Joe, Lee, Cody, and Carl on a 7.5-mile run at an average pace of 11.5 minutes per mile.

The Silvers saw their run expand from the initial plan of just doing 4 miles, to doing 6ish, to completing our full, scheduled 7+ mile run. We ran out to “Jimmy’s Pit Stop” at Kahala District Park and returned, mixing things up a bit by running back to Kapiolani Park via Monsarrat Avenue. We tested out the new path recently created on the Diamond Head side of the road with its nice, wide walkways and landscaped borders. We’ll have to revisit this area soon and explore more of what it has to offer.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between.

Tip: Our biggest obstacles on this run were the puddles all along the route, but if you came prepared with feet coated with petroleum jelly, wet shoes were nothing to worry about. Though the thought of it may seem too “ooshy gooshy,” having this slippery stuff all over your feet really does protect you from painful, debilitating blisters that are very likely to occur when your socks and shoes get soaking wet.

The runners high moment: When you overcome the urge to stay home from a run when the weather isn’t looking too nice, and then you’re treated to a great run that turned into a fun time with fellow crazy clinic members.

Upcoming:

  • 5/7/17: Possibly a shorter run 6 – 7 miles, so we can get back to eat at the Clinic Picnic. Bring your families to the park to join us for the picnic. It’s a potluck and cost is $1 per runner and each guest. Suggested things to bring that day:
    • Folding chair, mat or blanket, or all three;
    • Your favorite food item to share with the clinic; and
    • Sunscreen or raingear (depending on weather) for yourself and family members.
  • 5/14/17: 8-mile run out to the gas station in Kahala and back. We’ll soon be adding Kahala Avenue to the running route.
  • 5/21/17: 8-mile run. The Honolulu Ekiden and Music Festival will be happening, so the group will be smaller and parking around Paki Avenue may be tight.

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

About 15 die hard runners, mainly regulars were part of this rain drenched group. Thanks to Rich for leading the pack along with the two Russell’s guarding the rear! Elena, Elaine, Danell, Quen, Jaimie, Ariel, Francis, Mika, George Yuna, and a few new faces trudged through the rain drenched, puddled roadways to complete their last 6-miler for the year!

Let’s remember the picnic next week! Bring your latest culinary creations! See you all there!

Beginners:

Buff Walkers by Susan Papuga:

A very wet and cold morning! That didn’t stop Kathy and Gloria from joining Roger and Susan for our walk around Kapiolani Park area.

When the weather is bad, use your judgement as to whether it’s better to come out or wait a day and do the long walk outside of clinic. While it’s not worth getting sick, please try and still do the work out later.

Next week, we’re in May, so starting 6 miles on Sundays. Also, next Sunday, May 7th is the pot luck.

See you there.

Sweet 16’s by Annette Hayes:

Cool temperatures (alright, I admit it was cold) and rainy weather were the perfect conditions for marathon training. For those who stayed at home, you missed out. The weather in December could be cool, rainy, hot or humid. Training under any of these conditions means you won’t be surprised on Marathon day. Today was a good time to experience running/walking in wet shoes and clothing. Chafing can occur as your wet clothes rub against the skin. Tips: apply vaseline to your feet or use a body glide to chafe areas to prevent blisters. After your run, take out the lining of your shoes and stuff dry newspaper in them to dry them out. Hope you have another pair for your homework runs while your shoes dry out. No excuses.

Five of us old timers took a brisk walk, followed by a run in to the park, for a total of 6.5 miles. Part of marathon training is to start slow and to end fast. Thanks to Byron and Ron for the refreshments. Cold watermelon on a cool day is still refreshing.

Next week is the first picnic. We will go out for a short run, then come back to eat. Bring family and friends, and something good to eat. This is a good time to talk to your fellow marathoners (kinda hard to talk while walking in single file, yah?). The following week is Mother’s Day. Give Mom a treat and bring her out to exercise with you. Keep motivated. See you next week.

Green 15’s by Lou Crompton:

What a difference a week makes… on a “nice” Sunday morn like last week we had 26 in our corral; today 8. Folks, you need to train in every type of weather condition… don’t know if 2d Sunday in December will be cool & overcast, hot & humid, cold and rainy. I’ve finished 2 marathons in cold, wind & rain. Once the wind was blowing strong along HI Kai Dr loop and the rain was pelting your face; other time it was raining from start through finish… yuck. You should not train only on decent weather days. Are your shoes slippery? How do soaked shoes effect your time? Do you chafe? Do your feet blister? Do you avoid metal plates on the ground as tho they were IEDs? Does the rain “cause” joint pain? Is jogging in a raincoat better or worse than in your normal gear… why? Running in the rain is a good experience & you missed a great training day today if you were a no show. Kudos to our diehard fans – Charlene, Karyn, Kristina, Theresa, Matt, Scott and Willard. Green ones slogged over 5.5 miles in 1H 22M for a 15 m/m pace. Mahalo to Byron for his array of Welcome Back goodies… he had enough stuff for a normal size clinic! Next Sunday we’ll go out for 6 miles, return in 1.5 hrs and enjoy a fun picnic. Bring $1 and a little food to share, perhaps a blanket or tatami… bring your family so they have a sense that you really do go out with a crowd on Sundays… aloha

Da Comment Corner:

Let’s enjoy our Spring HMC picnic! Lots of goodies and treats; get to know your fellow runners!

Change in Focus:

Doc mentioned that running in heavy showers is the ideal weather for running…..

During this Sunday’s run , I’m sure the bill on everyone’s visor/hat was constantly dripping with beads of water, our shoes and socks were water logged, and everyone’s tops and shorts felt as if it was pasted on to our bodies. Not my idea of ideal running weather but, did you notice that the attention that one diverted to these discomforts (soggy shoes and socks, pasted on shorts and top, cold, etc.) seemed to re -focus our water logged minds away from the rigors of running. The pain in the legs, the pull on the hamstrings, or the shortness of breath when climbing up Diamond Head, seem minor compared to just keeping warm and dry. The effort put into the run did not seem as pronounced. Our rain drenched brain said, “let’s get out of this mess as soon as possible; get this run over with and deal with the aching knees later”!

Keep dry and see you at the water stops!

Blair

Blair’s Weekly Update 04-23-2017

Doc’s Talk:

Guest speaker Dr. Alan Tichenal spoke about nutrition today.

Table Duty

Green 15 staffers Willis and Jon – thank you for the fantastic goodies!

HMC Picnic – May 7th. Great way to get to know your fellow runners! Bring your latest edible creations; enjoy Zippy’s chili and rice along with mounds of delicious goodies. “We run to eat!”

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run 9 min/mile and faster. We ran 12, and are slowing building. Saw a good runners world article echoing lots of marathon clinic wisdom, including the 10% rule and wearing sunscreen. Core work helps too, and it’s wise to work that into weekly homework. :O)

http://www.runnersworld.com/running-tips/10-bad-runner-habits-and-how-to-break-them

Next week we meet at 6:15 a.m. at the Kahala gas station. Have fun!

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

The Red group went out on Sunday for another 8-mile run starting at 6:00 am from the HMC meeting spot. We ran at about a 9:00 pace out to the Kahala gas station and back to Kapiolani park for a total running time of about 1:15:00. It was a great day for running, especially in the early morning, with nice breezes and overcast skies.

If you’d like to join the Red group next Sunday, we’ll be meeting up again at 6:00 a.m. at the HMC meeting spot for another 8-mile run. Please be prompt, since we plan on being back in time for the morning talk at 7:30 a.m.

Happy running!

Pink Group by Hao Yang:
(Pace 10:30 – 11:30 minutes per mile)

The Pink ran 2 miles before the talk, and 6 more after. A total of 8 miles. We are very happy to ran together with our veteran runner Leslie. We were also joined by several first time clinic runners. It was so great to run with all of you!

Da plan:

  • Next week, pink will be meeting at 6:30 a.m. – 5 to 6 miles before the talk, and 2 to 3 miles after.
  • The week after next week, May 7, is the spring picnic. Pink plans to meet at 6:30 a.m. and run our 1st 10 miles.

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

The Silver Group dodged the rain this morning as it finished a 7.5-mile run just as the showers began to bless Kapiolani Park. Our group of 17 runners was led by Alberto and Ron today, and included Koko, Melissa, Coach Jun, Lee, Cody, Russ, Speedy Joe, Paul, John T., Carl, and a few others whose names I still need to learn. We also crossed paths with Samantha from last year’s group and ran for a short time with her and beautiful golden retriever. It’s always good to see Silver alum. Any time you want to rejoin us for a Sunday run, please come on down.

The Silvers were filled with excitement and energy this morning as we took off at a fast, 10-minute-per-mile pace heading up Diamond Head Road to triangle park. At the park we adjusted out pace to a more silver-ish speed and headed on. We ran down 18th Avenue to Kilauea and out to Kahala District Park where we stopped for water and restrooms before turning back for home via Farmers and the other neighborhood roads. We took advantage of the neighborhood water fountains until reaching triangle park again and running back to Paki Avenue for snacks and cool-down time.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between.

Tip: Find a buddy to run with on homework days, if you can. It makes the running go by easier and you’re more likely to stick to your training if there’s always someone depending on you to run with them.

The runners high moment: Finding places on your running route where there’s loaded fruit trees hanging into the sidewalk area (public domain), that you may or may not pick to enjoy later. However, please don’t wear a Clinic t-shirt if you’re picking those fruits. Some people don’t necessarily agree with the public-domain viewpoint.

Upcoming:

  • 4/30/17: Another 7+ mile run to get us ready for May when we’ll look at pushing our mileage up to 8. That’s when we get to the gas station and buying snacks mid-run becomes an option.
  • 5/7/17: Possibly a shorter run of 6 – 7 miles, so we can get back to eat at the Clinic Picnic. Bring your families to the park to join us for the picnic. It’s a potluck and cost is $1 per runner and each guest. Suggested things to bring that day:
  • Folding chair, mat or blanket, or all three;
  • Your favorite food item to share with the clinic; and

.

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

Approximately 20 members enjoyed another 6 mile run today. Staffer Richard led regulars Elaine, Elena. mom Mika with son, George, and daughter, Yuna, Keiko, Russell, Russel, Scot, Andrew, Jim, Michael, Francis, Quen, Ariel, Mac, Blair and a few others who will be acknowledged shortly. Next week will include Kahala Avenue.

Remember to continue to do two homework runs of one-hour each.

Other simple tips (from last week):

  • Consider bringing a water bottle to keep you hydrated between water stops and to minimize the wait time at the water fountains.
  • Make sure that you apply sunscreen, and
  • Look into UV protective sun shades. Eye protection from UV rays is so very important, especially in your latter years!
  • As we get into the 8+ mile runs, you may wish to consider supplements such as gels, pretzels, jelly beans, gummies, etc. to supplement your body’s loss of essential nutrients. This would be the time to test your body’s efficacy, response, and reaction to various supplements.
  • You will also need to begin thinking about pre-run routine including your meal (and alcohol consumption) from the night before, as well as your breakfast food consumption that brings about the best result.
  • Finally, if you participate and are diligent in homework runs, then you will likely go through two pairs of shoes during training. Now is the time to find the best type of shoe for your stride and gait. If you are still wearing those 6-year old pair of Nikes or Asics, now is the best time to consider replacing them. You will be pleasantly surprised at how comfortable and forgiving a new pair of properly fit running shoes feels on your feet. Your knees and joints will thank you, as well.

These are all very important factors to consider in making your Sunday clinic runs and the marathon day run as enjoyable as possible. Last but not least, please feel free to ask your group leaders any questions that you may have. Collectively, they have decades of running experience, both positive and negative that they are more than willing to share with you!

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

Today we had 23 runner’s start out on a beautiful Sunday run. We finished 6.2 miles at overall pace 14.04. It’s already getting warm so telling people they may need more than water. Carry some Gatorade or gels, bars or snacks when we start on our 8 miles next month. We will head out to the gas station on Kahala so maybe just bring some extra money for a snack. Do your homework, at least 2 more one hour runs during the week.

Beginners:

Sweet 16’s by Annette Hayes:

Mahalo to Dr. Titchenal for the informative talk on nutrition. Now we know the significance of replacing water and carbs after exercising. Thank you for the volunteers who supply the snacks every week. The pretzels tasted especially ono today, along with the apples and bananas.

The Honolulu Marathon Clinic is the place to be seen on Sunday mornings. It was particularly evident today as we headed out, why the single file rule is so important. Being courteous and sharing the pavement with others makes the experience enjoyable for all. While we each may have our own personal goal, the ultimate goal is to finish the Honolulu Marathon, and to have a good time training for it. The Sweet Sixteens welcomed another large group of 19 enthusiastic walkers who came back to challenge their bodies and brains. Our “arduous journey” (trek) took us up Diamond Head to Triangle Park. We walked through the neighborhood, turning around at Elepaio, then back to the snack station. Learning everyone’s names is still a challenge, as are the word puzzles. It makes the walk more enjoyable. Was it really only 6 miles?

Peter talked about protecting the skin with sunscreen, eye shades, and hats. I want make a correction to my statement last week: UV sun damage to the eyes causes cataracts not glaucoma.

Enjoy the homework runs and see you next week!

Green 15’s by Lou Crompton:

Thank you Dr. Titchenal for pointing out we need more than [Gatorade] for our salt supply on marathons… The Green ones started [and finished] with 26 in the corral today [the whole Realty office returned!]. We even had a visitor from the Intermediate Group… wanted to see how we could leave later, go the same distance, and finish quicker… geez, it’s a little more work to train for a quicker marathon finish time… Green ones skipped up and down the hills on our RT to a favorite watering hole where we all showed appreciation for the free ice water… waves for the humans, rubs for the dog. That little trip turned out to be 5.1 miles and took 1H 17M for an overall pace of 15.1 m/m. Each of our Sunday outings has been between 15.4 and 15.1 so we’re making an effort to stay in the 15 pace range up, down or straight ahead, and getting out of our pit stops sooner than later. It’s a long way to marathon day, but we can already see that 6-35 is doable for us green beginners. And thanks to not only Green 15 staffers Scott and Willard for the refreshments, but also to Susan from the walking group who joined in. I wonder if after hearing the morning talk about sodium if one of the trio ran out to pick up some welcome pretzels? Next week Green Team will add on about 1/2 mile. We’ll all miss Nana, but someone has to sell that property… Aloha

Golden 14’s by Dean Takashige:

We had a good turnout, nice to see all those smiling faces. We ran Diamond head in reverse starting on Monserrat Avenue. As a change of pace. The weather was nice and cool for most of the run.

Everyone did well with no real questions or issue. Reminder that May 7 is out first picnic…

We ran a total of 5.25 miles and burned about 510 calories. Keep up with your homework and we will see you on Sunday.

Da Comment Corner:

Let’s get ready for our Spring HMC picnic! Lots of goodies and treats.

“Are you a Runner?” (the Comaraderie of Running):

I have met and made so many wonderful friends through running (as I’m sure of most you have as well); my first comment when I meet someone who looks familiar but is not quite recognizable is, “are you a runner”? No Sam, it’s not a pick up line but just a natural comment that comes out because of the many running friends that I’ve met throughout the years.

See you at the water stops!

Blair

Blair’s Weekly Update 04-16-2017

Doc’s Talk:

Doc spoke about our feet today. The perfect feet for running according to Doc – possibly located in the mountainous regions of the Philippines.

Table Duty

Staffers Tom and John thank you for the great array of goodies; and thanks Tom for always setting up two drink stations.

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run 9 minute/mile and faster. We ran 12, with lots of folks recovering from half marathons, colds, and other minor maladies. Congrats to all who did Boston!

Next week we meet at 6:15 a.m. at the Kahala gas station.

I saw an interesting running article in the NY Times discussing that running increases life span, reduced heart problems, and is generally good:

Silver Group by Carl Lee and Lynnae Lee
(Pace 11:00 – 12:00 minutes per minute
.

The Silver Group encountered very hot and humid conditions on this Easter morning. Some light gentle breezes set in on the way back. Led by Ron and Lynnae, the group ran 7.5 miles. Today’s smaller group of runners included Cody, Tavy, Doc Joe, Melissa, Koko, Kin, Eric, Lee, Sam, with special appearances by the faster Silvers who jumped to the advanced group (Henry, Jan, and Jun).

Our route took us up the hill toward KCC, around the dog park, then connected to Kilauea and to Kahala Elementary which was our turn around spot. As an indication of the hot conditions, the orange water cooler on Kilauea Avenue was nearly empty and we weren’t the last group. We discussed the upcoming Ekiden next month, and the uniqueness of that event in making running a team sport. Those who ran the event before were trying to convince the newbies to join in this year. We were also placing bets on whether today’s weather is an indication of a hot summer. We certainly hope not!

Tip: Drink water Sunday morning as soon as you’re awake. It’s good to start hydrating and getting in liquids before your run. Start getting into the habit of doing some light stretching and core work on your non-running days. This will definitely help you as the distances get longer. See Dr. Scaff’s book for more info.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The Runners’ High Moment: Getting ice-cold homemade pickled mango at the end of a run!

Shout Out: Congratulations to all of the HMCers who ran last week’s Hapalua. It was a humid day, with fortunate cloud cover, and many happy HMCers at the finish! It was great to see so many smiling finishers at the park. Great job. Show off your medal with pride, and don’t forget to sign up for next year.

Upcoming:

  • 4/23/17: 7-mile run. It’s time to start stretching our distances just a bit, but we won’t increase till next month. Enjoy this reprieve.
  • 4/30/17: Last day to sign up for Ekiden and Music (5/21) with HMC. Through the generosity of Blue Wave Tours, HMC members get a special deal of $20 per runner. Spots are still available. For more info, please email lynnaelee@yahoo or see Maile Burgey. First come first served, with preference to Ekiden alumni. It’s a super fun event with lots of food, fun, and a free concert that evening. Hope you can join one of our teams.
  • 5/7/17: Clinic Picnic. It’s an onolicious buffet not to be missed. This is a chance to bring your families to see what you really do on Sundays. Yes, we run to eat.

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

Week three of our 6-mile distance run was met with a very interesting mix of weather conditions. We started with somewhat hot-humid dripping weather conditions, followed by breezy, swirly winds, and ended just a few minutes shy of impending rains. Overall, the group did very well keeping together and maintaining the 12 – 13 minute pace. Being that it was Easter Sunday, we had a fairly good turnout of almost 20+ to start; however; with prior commitments and different paces, the group slowly dissipated and ended with approximately 15 or so runners persevering to the finish. As we set out on our run, we were fortunate to see Malia-1 making her way back from an early run – Good job Malia-1!

The group was again led by veterans Richard, Monika, Blair, and Sam. Our regulars, full of chatter, included Sara, Elaine, Elena, Jaime, Mika, Yuna, Danelle, Keiko, Arial, Francis, Qin, Andrew, Michael, Inran, Russ, and a couple of new runners to the group, whose names I was not able to obtain at that moment – my apologies. We look forward to seeing Cat and Malia-2 in a couple of weeks – don’t forget to do your homework during the week! We also look forward to seeing Chantel and Wil in a little over a month or so – at least that is what I am being told.

In the coming weeks, we do look forward to seeing other returnees making their way back into the fold, including Shan, Yumi, Bob, Chantel and the many others that made running with the white group so exciting and so very special!

Remember to continue to do two homework runs of one-hour each.

Other simple tips:

  • Consider bringing a water bottle to keep you hydrated between water stops and to minimize the wait time at the water fountains.
  • Make sure that you apply sunscreen, and
  • Look into UV protective sun shades. Eye protection from UV rays is so very important, especially in your latter years!
  • As we get into the 8+ mile runs, you may wish to consider supplements such as gels, pretzels, jelly beans, gummies, etc. to supplement your body’s loss of essential nutrients. This would be the time to test your body’s efficacy, response, and reaction to various supplements.
  • You will also need to begin thinking about pre-run routine including your meal (and alcohol consumption) from the night before, as well as your breakfast food consumption that brings about the best result.
  • Finally, if you participate and are diligent in homework runs, then you will likely go through two pairs of shoes during training. Now is the time to find the best type of shoe for your stride and gait. If you are still wearing those 6-year old pair of Nikes or Asics, now is the best time to consider replacing them. You will be pleasantly surprised at how comfortable and forgiving a new pair of properly fit running shoes feels on your feet. Your knees and joints will thank you, as well.

These are all very important factors to consider in making your Sunday clinic runs and the marathon day run as enjoyable as possible. Last but not least, please feel free to ask your group leaders any questions that you may have. Collectively, they have decades of running experience, both positive and negative that they are more than willing to share with you!

Beginners:

Sweet 16’s by Annette Hayes:

Congratulations to all who did the Hapalua. Pre-registration for 2018 is now open.

April 16 was a great day to be in the Sweet 16 group. We had another large group of 19, some new, and some returning. This is a good time to find which group you want to train with. Our path took us to Triangle Park, through the neighborhood, then returning along Elepio, for a 6 mile walk. The word puzzles help to keep our brains stimulated. And when combined with the leg work, the whole body benefits. Each of us has our own goals, whether it is to become healthier, or to fulfill a “bucket list” to complete a marathon. Whatever the reason, the Sunday walks are a good way to start the week and to meet with friends.

The refreshment table at the end made it all worthwhile. The sandwiches were delicious, and the fruits were a welcome way to refuel the body after the workout.

The days are getting hotter now. Don’t forget to drink your water. Protect your skin with sunscreen. Protect your eyes also. Skin cancer is not fun. Neither is glaucoma. Homework is to walk two more times during the week, with each being al least one hour long.

Green 15’s by Lou Crompton:

We had an informal gathering of some beginners last week and being Palm Sunday, all participants rec’d a small cross made of palm leaves. We hiked UP Kilauea Hill from 22 Av to Leahi Hosp… lots of high 5s since none of our crew turned back or took a bypass [or needed one]. Hard to believe, but we managed that circuit in just a hair over 15 m/m… maybe “palm power”? Congrats to our 4 green ones (Scott, Willard, Kristina, Ryan) who signed up for the Hapalua 1/2 marathon… we especially recognized staffer Scott for his finish time of 3-15 or 15 m/m. Today was Easter, but 23 participants opted to get fit and bypass the collection plate [and get some jelly beans] in the Green 15 corral. Shout out to Broker Nana who brought 3 of her office mates (April, Nancy, Robinto share a Green 15 Easter romp in the woods… hope to see you all next week if schedules allow. At the end of our hilly route we had recorded distances of 4.75 and 4.77 with a time of 1-12 or a 15.1 pace. Only a month into our training and we are getting our pit stops down to a quick in and out. This team is already getting serious about a 6 1/2 hr marathon finish. Mahalo to our refreshment table guys today… not only purple bread and yellow bananas, but pastel “place mats” on the tables… nice touch… like eating an Easter special. Lastly, blessings to Susan who made a quick change and dashed off to church Easter services. Next week little green ones “may” break the 5 mile threshold. Aloha

Da Comment Corner:

Boston Strong!

Some of the members of the clinic (as well as the general public) saw an incredible movie about the Boston Marathon this week; thanks to Lynnae for letting us know about the event – Sam, Ivy, Lynnae, Tom, Andy and wife, Mayumi, Garret, Blair and an array of clinic members were there to view the great movie.

See you at the water stops!

Blair