Today’s table heros were Henry, Terry, John T. and Mellisa.
Apologies, but missed our always generous Grey group leader, Lynnae, who helped Byron with table duties last week.
Advanced Group by David Fitzpatrick:
(Pace < 9:00 minutes per mile)
The advanced group welcomes everyone! Today we did an easy 15, and next week we’re meeting at the Kahala Aloha gas station at 6 a.m. to go longer. Be smart, don’t get hurt, and 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, Jesse, Linnea and Jun for an 18-mile run starting at 5:30 a.m. from the second beach park. We ran at about a 9:30 pace for a total running time of about 2:50:00. It was a great day for running, especially with a nice early start and some clouds.
Next week is another 18-miler from the same spot at 5:30 a.m.
Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)
As usual, the early birds started off at 6 o’clock from the park and ran down to Magic Island, returning for the talk. Then some ran as far as the gas station, while others completed a longer run, a total of 16-18 miles. Next week, meet Henry at 6:00 a.m. for the early run and expect to run about 16 miles. Not too many Sundays left till Marathon Day!
Remember to save time on Thanksgiving morning for the guess-your-time Turkey Trot 10-miler, a great way to assess your pace for the full 26.2.
Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)
The Silver Group went out for a 16-mile run today. Lynnae led the group, which included Trieu, Melissa, Tuan, Paul, Keith, Speedy Joe, Lance, Kin, Lee, Cody, and Carl. While the conditions were warmer than what we were treated with during the past week, it was still tolerable and the group finished strong with enough energy to eat some recovery goodies.
We are at the height of our training, now. Our peak mileage comes at this time and you will feel your body being pushed hard, but it’s an important part of the training. This is the time that we do our “pain in installments.” Each training run will give us tired and sore muscles, but it’s a manageable amount. So each time you train you put some pain into the marathon bank so on the day of the marathon, you don’t have to pay it all upfront. The people you see doubled over on the side of the course, decided to forego pain in installments, so they are dealing with the cost all at once. If you finish the marathon strong and feeling great, you followed a great payment plan. So keep up the hard work, we’re almost there.
Homework: Target 30-40 miles per week. This can be done in 2-3 homework runs of 5-8 miles. Don’t forget the rest day in between, as rest days are training days too. Take your time building to the higher weekly miles.
Tip: If you have a pair of running shoes that work well for you, have 200 miles but less than 500, and they still feel good, put them aside and save them for race day. You don’t want to wear them out before the big race and be forced to run in new shoes. Pick up new shoes now and use them for your shorter training runs.
The runners’ high moment: Finding out you’ve been calling someone by the wrong name for nearly two years and realizing how gracious they’ve been to always greet you with a friendly hello and smile. Sorry Caasi!
Upcoming: 11/5/17: 18-mile run. Meet at Waiholo at 6 a.m.
Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)
Total distance we made was about 18.74 mi. It’s 29.98 K, almost 30K.
The weather was overcast, so we didn’t suffer the strong sun! Regular members, Maile, Bethany, Miharu, Madako, Grace, William got together and we welcomed new comers, Lenly, Anna and AJ.
Good to run with the group instead of solo, huh?
Well, next Sunday is November but I still plan to meet at 6 a.m. ‘cz I have merchandise table duty at 7 a.m. and Masako and Miharu will help me.
Do your homework to keep up your body in a god condition C u at the park!
White Group by Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)
Okay, returning from a writing hiatus due to not having a pencil sharpener. This newsletter is now written with an abundance of sharpened pencils in hand.
After finishing last week’s 18-miler under semi-humid conditions, this Sunday’s 14-miler was (relatively speaking) comfortable. We were met with somewhat cool breezes, slightly overcast skies, and a touch of humidity. Not quite the best weather this season but surely not the worst. At the Paki pavilion, we were surprised to see injured leader Richard come by to send us off. In addition to that surprise, we were also pleasantly surprised to see Violet and Sam join us for an abbreviated run. Violet’s “Single File” command fills the Diamond Head hillside and reminds us all to be considerate, respectful, and share the sidewalk with runners running in the opposite direction. Remember that no one runner has ownership of the sidewalk.
Sam led us out to triangle park and once again set a very comfortable pace for the rest of the 14 miles. Thank you for all that you do! This week, we were joined at the start by the Blue Group. The white and blue groups just seem to naturally blend together and made the size of our consolidated group look quite impressive! So many familiar faces, great personalities, and lively conversations filled the air. One could tell that the pace was comfortable as there were conversations going on all over the place.
With a combined 26 strong, our group included White group runners Russ H., Andrew, Jaime, Elaine, Mika, Yuna, George, Erin, Debbie, Scott, and Neille (welcome back!). Blue Group, (sorry!) give me a couple of weeks to memorize all of your names!! Along our run, we did see Ariel running an 18-20-miler. We missed Danelle (vacation) and Edee (injury rest). We hope the both of you will return soon!
At Triangle Park, leader Russ H. shared a recent news article that he had read regarding encroaching into and use of the bike lane(s). He went on to explain that if there is a sidewalk, then runners are to use the sidewalk and bicyclists have full use of the bike lane. When there is no sidewalk, then runners are allowed to share the road with bicyclists. To do otherwise could result in a citation from law enforcement. Russ H. also mentioned that on Marathon morning, the White Group will be meeting at the Ewa-end restrooms at Ala Moana Park. We will identify the restroom on our downtown run in two weeks. Some other starting line strategies were also shared with the group. Barring any major change in plans, we are hoping to do a downtown run on November 12th. Please remember that there are a limited number of water stops and restrooms on the downtown route, so please be mindful of the lack of amenities and plan accordingly.
I was impressed with everyone’s stamina and ability to finish the 14-miler with relative ease. Erin and Debbie went on to do a couple more laps around the park on their own. Great motivation and drive!!
Congratulations to White and Blue group runners for diligently doing your homework runs! A job well done!!
Proper Planning: We are approximately five weeks out from the marathon run date. If you have not already done so, please start to think about your marathon routine, outfit, shoes, socks, shades, supplements gels, gummies, mustard packets, vaseline to minimize chaffing, running belt, garmin to track pace, sunscreen, transportation to and from, diet, etc., etc., etc. Do not wait until the last minute to decide or try something new, or try to figure out how to use your gps watch. The more you prepare ahead of time, the less you will have to mentally deal with on marathon day.
White Group Side Notes: An Aloha and fond farewell to Andrew and Stefanie as they slowly pack up their boxes, sell their car, play tourist for a few weeks, then head back to California to establish professional careers for themselves. It was great getting to know the two of you as you shared your lives and many accomplishments with us over the past three (3) years. Andrew was my go to guy for talking accounting, cars, and anything else in the news. Rest assured that the both of you will be missed and we hope that your time in Hawaii holds fond memories for the both of you.
Also an Aloha and fond farewell to Kara, who did her last run two weeks ago. Kara is the sweetest elementary school teacher. I can just imagine her students giving her great big bear hugs and will surely be missing her dearly. Kara is also relocating to California and may already be on the plane as you read this write-up! Kara also played tourist for the last two weeks of her stay in Hawaii. Kara joined us approx. four (4) years ago but quickly moved up her pace to the quicker paced groups. Recently, she joined up with us to get a few miles in on Sundays. Your company was/is always a welcomed surprise and much enjoyed. We hope that your time in Hawaii has created cherished memories that will stay with you forever…or at least until you return in December when you run the marathon with us?!
Finally, it is interesting how running can be beneficial in so many ways. Some of us run to compete, some run to lose weight (me!), get and stay in condition (me!), or just seek out peaceful solace away from the stress or negative environment that we often times face during the week (me!). Whatever the reason, the benefits of running with our group definitely outweigh the arduous and grueling runs that we endure every week. In addition, we have definitely created great social bonds, connections, and conversations that make our runs enjoyable!! Thank you for keeping each other (and me) motivated!! Keep up the good work! On Sunday mornings, remember to pull that pillow away from your head and know that you are part of what makes our White Group so special, so roll out of bed, get dressed, and See you all on Sunday! My pencil tip is now dull…
Sweet 16s by Annette Hayes:
Countdown to the Marathon. Can you believe we have been training together since March? As expected, we developed stronger bodies. We also gained new friends. Together, we can support each other toward the finish line of the Honolulu Marathon.
Our group of 9 dedicated walkers endured the heat and sun as we made our way to Nelson’s. The breezes were very welcomed. Let’s hope for good weather on Marathon day. We have started to taper our walks, completing 14 miles today. Tapering is important to keep the muscle memory, while not overdoing it (and causing injury). Continue your homework, walking 2 other days during the week.
Thanks to Nelson and the all the volunteers who have contributed to the snacks and refreshments at the end. We appreciate you waiting for us.
Green 15s by Lou Crompton:
May I add one thing to doc’s talk today re a nasty subj… I’ve run numerous marathons and have “only” seen 1 participant who suffered diarrhea during the course [1 was enough], but if you are unlucky enough to ever experience it, get off to the side and proceed to the next water stop-aid station… they have water hoses there. Ask the person with the hose to spray / rinse you off, and on you go toward the finish line… it happens! May be a good idea not to wear white running shorts? Our Green Team had 16 at the start line today for our longest distance of the training year… last week 17 miles which gave us a collapse point of 25 1/2; today a ‘long 17’ to put us safely across the marathon finish line… most of our GPS devices said we did 18.4 miles… time was 4H 43M for a 15.3 m/m pace. And that included what seemed like an eternity waiting for the light to change at HK Dr & Kal Hwy so we could do the loop… Mahalo to Nelson for being nice to us as we passed the oasis outbound, and we were happy & amazed to see Henry still on duty at the refreshment table about 12:40… understandably a lot of goodies had been gobbled up by faster returnees, but – bonus – us slow ones got to take home fresh basil and lemons! Next week we start our tapering so maybe only a wimpy 16-miler, then 1/2 marathon… they sound so short… Aloha.
Da Comment Corner:
From Merchandise Table!
We are excited to introduce our new items for Turkey Trot this time. We have tech t-shirt, caps, bumper stickers. It’s all new and very original one with the logo only for this annual event! Come down and get some stuff so that you can wear it on the race day! We’ll do presale this Sunday, so don’t miss it!
*Presale is only available before Dr. Scaff’s speech. We’ll close the table at 7:30 a.m.
- Tech-t : $25 (XXS – XXL) ←kinda men’s crew (Cotton t : we have some leftover)
- Caps(Orange/Navy): $15/ea
- Bumper Sticker(HMC/TT): $3ea
- We welcome cash, check and credit card.
Mahalo for your kindly support!!
Some marathon quotes:
“I tell runners to divide the race into thirds. Run the first part with your head, the middle with your personality, and the last part with your heart”- Mike Fanelli.
“The thirst you feel in your throat and lungs will be gone minutes after the race is over; the pain in your legs within days, but the glory of your finish will last forever” – unknown.
“Always concentrate on how far you’ve come, rather than how far you have left to go” – Unknown
See you at the water stops!