The Honolulu Marathon Clinic is for anyone planning to participate in the 2010 Honolulu Marathon. We include all levels of runners — and especially welcome first time marathoners. Our core activities are weekly clinics that begin promptly at 7:30 a.m. Sunday mornings from March 14, 2010 until the December 2010 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

Note: You’re viewing the current, official web site of the Honolulu Marathon Clinic. If you’d like to visit our old web site, it is still accessible online here.

Dr. Scaff began a series on nutrition. His first topic is cholesterol and the many misconceptions that surround it. He invited us to challenge him with findings which refute his own.

He emphasized that cholesterol is not the enemy. It is an essential building block of our life, liberty and the pursuit of happiness. It is the ratio between our HDL and LDL numbers which we need to be concerned with.

Dr. Scaff quoted Mary G. Enig, a nutritionist and biochemist whose book is, Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol. Finally, he reminded us of the importance of Vitamin D, which we need to ingest since we’re wearing sunscreen which prevents us from absorbing it on our own.

Table Duty

Mr. and Mrs. Allen, aka “M/M Kiwi Extraordinaire,” aka Don and Annette, were responsible for the nice spread of food and drink today. Thank you! Sadly, Don and Annette will be heading back home to New Zealand at the end of September after four years in Hawaii and, with the clinic, as staff leaders.

Your wit, wisdom, enthusiastic spirit and sense of community involvement will be deeply missed! Oh, you’ll be missed too, Don!

And, thank you Lilia for the tasty mochi balls!

Group Reports

Advanced Group by Les Young

The AG had twelve runners including two guest runners. Didn’t get their names, but one came from Norway. They were experienced runners so they ran with the faster runners averaging a 8:15 pace going out. Several are training for an out of town marathon coming up soon. They were out of sight by the time we hit Kilauea Ave. I ran a 8:30 pace with four runners. Another hot and humid run! The AG will meet next Sunday at 7:00 a.m. at Paki Pavilion. I will be leaving for New York and a cruise to Canada on Aug. 31, 2010 and will be back Sept. 12, 2010.

Red Group by Jeff Beard

Well, not much to report this week – my left ankle (actually the muscles around the top of the foot where it meets the ankle) was sore starting out, but very minor, so I thought I could run it out. Things went well until just after the first water stop – it started getting worse – just a little, but whenever ANY pain gets even a little worse, I stop, because it’s likely that the pain will KEEP getting worse…….So, I walked on back to the park. In talking about it with other people, 2 runners (within a couple of minutes of each other) mentioned that it sounded like my shoelaces were too tight, and I am wearing a relatively new pair of shoes that lace a little differently than my old ones, so I re-laced them to fit looser – I’ll see when I do my Tuesday run. Either way, we have to pay attention to even the (seemingly) slightest details of change!

The rest of the Red Group (Nancy, Greg, and, recently moving up from the Pink Group, Megan) tore off at a 9:00-9:10 running pace – well on target for a sub-4:30 Marathon, possibly sub-4:15.

I’ll be at the park next Sunday (no official Clinic – Labor Day) at 6:30 a.m. – hope you can all make it out.

Pink Group by Rosie Adam-Terem

The Pink group ran 16 miles today and everyone seemed to be running well, without injury or too much fatigue. We were sure to drink plenty of water and some of us have started to drink energy drinks or eat a little along the way since our runs are now over two and a half hours.

About half the group started early, at the second beach park, and ran out to the church before turning back to run in to the park and Dr. Scaff’s talk. There we joined the rest of the group and ran back out again. At that point, our group got mixed up with a couple of other groups, and I thought we were running a little faster than we should, so those others were zooming along!

As our distances increase, the need for pace discipline increases too. We need to practice going out at a measured (slow) pace and picking it up on the way home. Dr. Scaff warns that if we go out too fast we are likely to hit that wall and end up dragging ourselves to the finish line. Now that’s no fun, and one of our main goals in the Pink group is to have fun! My personal marathon goals are always the same: finish, have fun, and don’t get injured.

No official clinic next week. The Pinks may meet at 5:50 at the second beach park and do the reverse route for a 16-miler on Sunday. Please e-mail me if you want to do that: drrozi@yahoo.com.

Grey Group by Ivie Kumura

Started out with 18 GREYS September 29th: Staffers:Andy, Ivie, always outdone by, our group: Newbies – Blake, Cheryl, Bill, Brandy, and Jenn…WELCOME! We love having you – new stories, new shares. Other GREYS were Donna, Rob, Richard, Lilia, Dave, Miles, Lester, Christine, Mitchell, Lance, and Henry. Bev, Dave was cussing for your leaving him to hang out and dry as he started at 6am with the PURPLEs at Kawaikui Park. Don’t worry, Bev because when the GREYS were at their mile 7, Dave was praising and thanking you for he had done his 14. He was actually left, wet not dry at 6 a.m. It rained and kept him cool.

We took in our Kahala Avenue being the last Sunday of the Month. Donna and I were surprised that we didn’t notice the hill we dread (or love?) at Kahala Avenue. We were so preoccupied, trying to think of the New Orleans Saints “motto.” We knew the Saints are no longer the “Aints.” Mind games and good company helps us run RTS. Drew Brees’ memoir, Coming Back Stronger, is a must read. I learned the New Orleans lingo, “Who Dat?” So GREYS, those who finished strong and ran smart – we want to ask you, “Who Dat?” You are awesome and on schedule! Mitchell, you are amazing to do your 12-miler as you train up to where we’re at. We succeeded in bringing Daddy Jim “home” safely, with enough energy left to study.

Okay, so “Who Dat Stats:”

• August 1st – 13.76 miles to Kawaikui Park – overall pace 12:22 (including stops), average MOVING pace 11:05. First half 10:50 (so, again, we went out too fast, thus broke up our group) How are you all feeling today?
• August 8th – BUS run – 13.42 miles or little longer, if you did the marathon finish. Goal Pace: 10:45 to 11:30. 1st half time 1:20 Average moving pace 11:11 2nd half 1:26 time Average moving pace 12:18 Overall moving pace 11:44, average overall pace 12:26. Overall time spent on run: 2 hour 46 minutes. Calories burned: 1,546!
• August 15th – 13.58 miles. 1st half average: moving pace 11:03 (range: 10:00 to 11:36), 2nd half moving pace: 11:48. Overall moving pace range: 10:00 to 11:42 (Including stops 12:52) Calories burned: 1,602 (closer to those tight jeans).
• August 22nd – 13.61 miles Goal Negative Split, and last: 1st half 11:02 average moving pace (13:02 overall) 2nd half Pace: 10:55 (though we were able to do 9:00 to 10:00 from Diamond Head down!) (12:51 overall) though, with my Garmin stopping when we stopped and talked, it was a 11:22 overall. Calories burned: 1,667. Hope you are all feeling fine on Monday 8/23rd, we tried to keep the pace.
• August 29th – 14.02 miles 1st half average moving pace 11:21 (12:32 overall), 2nd half average moving pace: 11:23, (12:35 overall), wide variation, as I ended with a 10:57 average moving pace overall, and 11:05 overall pace (I stopped the Garmin, once I drank my water, and we stopped to talk). Calories burned 1,728.
• UNOFFICIAL MEETING FOR GREYS; SEPTEMBER 5th – 6:30 a.m. same start, Kapiolani Park – 14 miles.

SEPTEMBER Schedule will be 14 to 16 milers.

White Group by Paris Monti

A great day for our Sunday training run, considering it’s Summer. A partly cloudy sky and a gentle breeze made all rather pleasant. As usual, an awesome group of Whites (34), led by our able leader Alberto, started from Kapiolani Park for our 14-mile trek. Unfortunately, our dedicated leader Blair was forced to stay back due to a leg injury. This day, Brother Sam stayed with us all the way and provided needed motivation and spiritual uplifting with his informal communication shouts.

As usual, altruistic Nelson was at the 2nd park providing much appreciated refreshments, now expected; we are all in fear that one day this easy living may come to an end.

On our return, we took on Kahala Avenue, my favorite route, but not so in the mind of many runners, psychologically turned off by this seemingly unending stretch. I counted 20 Whites running together down Diamond Head Road. All looked fresh and happy; I assumed they were all thinking of the refreshments and Jeff’s great tasting mango bread at the end of the run. We completed this run in 3:19 @ about a 12-minute pace/mile. Jane, a schoolteacher at Lanikai Elementary, joined our group. She was very excited for her school receiving a much sought for accreditation. Listening to her diligent account of all the requirements that had to be met, I was convinced of the high quality of teachers there. We say farewell to Nikki, a fine young lady, student and athlete. She is going back to school, but hopefully will be back in time for the Marathon in December.

I have been asked about races coming up that might increase our readiness for the 2010 Honolulu Marathon. This is what I found that might interest HMC runners:
1. September 25 (Saturday), Windward 25K Run.
2. October 24, 808RaceHawaii, 30K.

For more info go to: http://808racehawaii.com/ and click on the desired race. Also, let’s not forget the Annual Turkey Trot on November 25 (Thursday), Thanksgiving Day.

Next Sunday, not formally scheduled training, Alberto and Sam have promised to meet all willing runners at 6:30 at the usual place for a 14-miler; I’ll stay close at home and do my training in the Ewa Beach area.

Special note: A special award should go to group leader Guru Sam who managed to show up bright and early on Sunday a.m. to help lead the group through 14 exhausting miles after a hosting a swinging “Bollywood” party the night before! STUD!

Blue Group by Andy Hirano

Andy was finally back again after playing his team’s last tennis match for the season last week and won and from his Japan trip the week before. Thank you Blue Group staff volunteers, Fiona, Don and Annette, Stephen, and Annette over the last two weeks. Blue Group finished its third 14-mile run to Kawaikui Park and back. Thank you Nelson, for the refreshments at Kawaikui Park. It was nice to enjoy it the turnaround point. The Blue Group is progressing fine building up the mileage as we get closer to December. Remember to have a day of rest in between runs so your body can recuperate. Be careful of the uneven sidewalk going up to the dog park from Operation Red Wings Medal of Honor Park. Many have tripped and fallen. We don’t want any injuries. Don and Annette Allen are planning to leave Hawaii to return to New Zealand. Their last day with the clinic will be September 26. Over the years they have volunteered their time to help the beginning group and various intermediate groups. They even volunteered this year to man the clinic table twice (maybe so that they won’t be remembered for taking the key to New Zealand). Anyway, for a send off, we thought it would be nice to take them out to lunch after the run on September 26. It is open to all who would like to join us in thanking them for their time and wishing them farewell. We’ll finalize the place later but wanted to send the word out on when it will be. Lastly, since there is no official clinic this coming Labor Day weekend, the Blue Group will be starting their run at 7 a.m. for those who are planning come out anyway.

Green Group (Beginner’s) by Rosemary Kyte and Tony Padua

For our last August run, the Lucky 13s took a long 12-mile route (12.5 miles), followed by the 15-minute milers on an 12-miles-even route. The Two Gails led their walkers over the 12-mile course, finishing up around noon in the heat of the day – great training for the heat we are likely to face on marathon day. Our plan for next weekend, the holiday, is to meet at 0730 for a 14-mile run, on a route that will have us finishing at our local shave ice vendor and then walking back to the park. Total weekly mileage goal remains at 30-miles, more if you can, but honor the rules of the road – a day off from training after each training day. -Ro

“Sensei Norm’s Street Beat Welcome to first timers, Sofia and Nani, and to visiting Intermediates Kristen and Peter! Also, a big “Welcome Back” to 2009 Honolulu Marathon Clinic Alumni Honami, visiting from Nagoya. To all runners – so glad you could join us!

While many runners anticipated rain, the weather heading to Wailupe Beach Park was quite delightful! Sensei Norm led his crew out at a steady 14-minute pace. The sensei wisely kept rest breaks brief enough to keep runners from cooling down, but revved up to get up and go!

Taking that first right turn off of Kalanianaole Highway, Norm took the runners on some long cuts as opposed to short cuts! But, the Greens were none the worse for wear! Norm kept us in strict single file form for safety when running on the highway. Unlike the past few hot weeks, the heat did not pick up until well-past our halfway point which made for an overall great run. Nonetheless, everyone practiced good hydration at the water stops.

So nice to have Evelyn and Dina with us on the run, though social obligations led them to turn back early. The group stayed tight all the way. But once we started the return trip from Medal of Honor Park up Diamond Head, Chris picked up the tempo and ran on ahead back to base for the finish. It’s a basic marathon strategy: run the first half of your marathon at a slower pace than your second half. But also remember to be safe and keep from getting injured as we are closing in on Marathon Day in December!

Mahalo to NZ faves Annette and Don for a great table spread, and Lilia for the Coconut Mochi Balls. Next month, we increase our mileage, but all of you are showing terrific progress. Job well done, Green Team! Total Mileage: 12.7 miles.

REMINDER: The Green Team is meeting Sunday September 5th, at 7:30 for Da Shave Ice Run (start at usual meeting place for Honolulu Marathon Clinic). Norm, Ro, and staff will take us out… and on the trip back we enjoy cool, colorful treats at Waiola Shave Ice, off Kapahulu Avenue! Ro will also be taking interested runners along the actual Marathon Finish Line, ending with a plunge into the cool waters of Waikiki Beach (so dress appropriately)” – Tony

Da Comment Corner

Third and Final Bus scheduled for September 19th - please sign up on the board so we can order the appropriate number of buses.

Hydrate (often) and Re-energize

While waiting for the start of my son’s flag football game on a very hot afternoon at the Aloha Stadium, an ambulance was called to resuscitate a woman who had apparently lost consciousness due the severe heat. This led me to think about our groups who, every Sunday persevere through 12 – 16 miles of endurance running in extreme heat. Please be very diligent in stopping and hydrating often and also let’s make sure to replenish our energy stores by taking in gels, pretzels, cracked seed, bars, etc.

Try to keep cool and have a safe running week!

See you at the water stops,

Blair

This morning Dr. Richard Ando spoke on Food Allergies, Exercise Induced Anaphylaxis (EIA), and Exercise Induced Diarrhea (EID) aka Runners’ Trots. The percentage of adults with the first two conditions is small compared to the last, but the results can be very severe.

Food Allergies: An estimated 6% of infants and children and 3.7% of adults are allergic to a food or a food additive. Common allergies in children include cow’s milk, eggs, peanuts, wheat and soy. Adults are allergic to these as well as tree nuts, fish and shellfish. Symptoms include nausea, vomiting, diarrhea, breathing difficulties, low blood pressure and hives/rashes. Severe reactions can be life-threatening.

EIA: A relatively uncommon food allergy condition is Exercise Induced Anaphylaxis where hives, itching, shortness of breath and low blood pressure occurs within 5 to 30 minutes after beginning exercise. These symptoms can progress to shock and even death. EIA occurs only when someone exercises within 30-60 minutes of eating certain foods such as wheat and shellfish, but other triggers can be various medications such as aspirin, ibuprofen and other non-steroidal anti-inflammatories (NSAIDS). Any form of exercising by itself or only eating the offending foods or medications without exercising will not cause anaphylaxis. EIA is treated with antihistamines, epinephrine and airway support.

EID: Far more common and usually less dramatic, are gastrointestinal problems. An estimated 20-50% of distance runners have “runners’ trots” with a range of symptoms from cramping to diarrhea during or after their workout. Banish the trots with one or more of these preventatives:

• Avoid eating for two hours before your workout.
• Avoid caffeine and warm fluids–this speeds up intestinal action.
• Limit dairy products or use Lactaid.
• Limit high-fiber foods in the days before a long race.
• Avoid artificial sweeteners at least a day before running.
• Be cautious with energy gels and energy bars. They can contribute to GI problems for some people.
• Avoid any food that you know causes you problems.
• Drink plenty of fluids before and during your workout.
• Know your bowel habits and restroom stops on your route.
• Wear comfortable loose fitting clothing while running. Tightness around the waste can induce elimination.
• Over the counter anti-diarrhea products such as Imodium have been shown effective in 70% of triathletes prone to EID.
• Finally you might consider reducing the intensity or distance of your runs until things are back to normal.
• If symptoms persist, see your doctor.

Table Duty

Staff leaders Andy and Lilia put together another wonderful “spread” of food and drink for our thirsty and hungry finishers. The pancit noodles were an added treat! Thank you for all of your efforts! Special thanks to Jeff and Byron for their delicious mango bread!

Group Reports

Advanced Group by Les Young

The AG had 10 runners including Mark Admiral returning from an injury and spending quality walks with his wife.  Also back is Lisa who was vacationing in home state Oregon.  While there, she ran a 3:49 PR marathon! Her first marathon with the clinic last year was just under four hours. We did our 16 miler with no problems despite the heat and humidity.  Gotta train in these conditions to survive Honolulu.  Went out at an average 8:30 pace and came back at an average 8:20 pace.  The younger bucks cranked out a blistering 8:05 pace.  Another great run in Paradise.

Red Group by Jeff Beard

I was another hot and muggy Sunday, but again helped by overcast skies & a nice breeze. The Red Group went out to the 2nd beach park for our 14-mile run. As usual, the rest of the group took off like a shot – I lost them after Kaimuki Middle School, and didn’t see them again until I was coming in to the 2nd beach park & they were coming back. They were running well under 9 minutes a mile, as they were ahead of Les and the Advanced Group! I surprised myself by running at a 9:10 average pace, including a 2 minute negative split – it seems that where you run during the week makes a huge difference. In Aiea, I lived on a hill, and my course was fairly hilly, so I was working more on strength and endurance. In Waianae (where it’s FLAT) I’m getting in more speed work, and, even in just 3 weeks, it shows in my Sunday runs – I can run faster and more consistently. Consistency is key at this point in our training – pace, style, hydration, supplements, and water/rest stop duration – everything about how we run should be down by now, so we have a physical and mental plan for December. It looks like we’ll be getting hot, humid weather for a while, so make sure to hydrate during the week, even on days you don’t run – again, consistency!

Pink Group by Rosie Adam-Terem

We had a group of about eight runners today and most did the first 16 of the training season. Sixteen miles is when the running really gets serious and you can feel it in your legs afterwards. Our pace is still a little too variable, perhaps because we have runners of different speed abilities. It is important to stick to the goal pace, however, because that guarantees that you will finish the marathon well. Going out too fast often brings you to the “wall” at mile 18 or 20 with nothing left in the tank for the last “half” of the marathon. The weather today was cooperative: nice and overcast most of the way, but still a bit muggy. Hydration is essential. Please remember to drink plenty of fluids on Saturday as well as during the Sunday long runs.

Would all Pink runners please e-mail Rosie at drrozi@yahoo.com so she can make a group list for information-sharing?

Grey Group by Ivie Kumera

Small turn out on Sunday, 8/22, 11 GREYS: Christine, Lance, Lester, Matt (welcome Newbie), Rob, Donna, Eric, Beverly, Richard, Mitchell and Ivie It was much better weather suited for running. We had the breeze, and clouds, just as Matt asked to me order. Weather conditions make such a difference. Thank you all for turning out, and keeping together. Thank you Andy and Lilia for the awesome refreshment stand! Richard (newbie, one of Nikki’s gymnastics coach, was so surprised there were refreshments at the end of his first long run, and he did it!)

We’ll we really did do our “talking” pace, as we shared a lot of stories, like how we could do a run as we travel to different countries, or the best “eating” places, and how we earn our grinds, with our runs. Also, some cross-training shares, like “surfing!” Stay well, safe, and injury-free! Hope those of you who were sick recover, and see you Sunday, Those of you back to school, have a great Back to School week! Rise and shine!

August Schedule

• August 1st – 13.76 miles to Kawaikui Park – overall pace 12:22 (including stops), average MOVING pace 11:05. First half 10:50 (so, again, we went out too fast, thus broke up our group) How are you all feeling today?
• August 8th – BUS run – 13.42 miles or little longer, if you did the marathon finish. Goal Pace: 10:45 to 11:30. 1st half time 1:20 Average moving pace 11:11 2nd half 1:26 time Average moving pace 12:18 Overall moving pace 11:44, average overall pace 12:26. Overall time spent on run: 2 hour 46 minutes. Calories burned: 1,546!
• August 15th – 13.58 miles. 1st half average: moving pace 11:03 (range: 10:00 to 11:36), 2nd half moving pace: 11:48. Overall moving pace range: 10:00 to 11:42 (Including stops 12:52) Calories burned: 1,602 (closer to those tight jeans)
• August 22nd – 13.61 miles Goal Negative Split, and last: 1st half 11:02 average moving pace (13:02 overall) 2nd half Pace: 10:55 (though we were able to do 9:00 to 10:00 from Diamond Head down!) (12:51 overall) though, with my Garmin stopping when we stopped and talked, it was a 11:22 overall. Calories burned: 1,667. Hope you are all feeling fine on Monday 8/23rd, we tried to keep the pace.
• August 29th – 14 miles, including Kahala Avenue.

September Schedule

• Labor Day weekend, no official meeting, but we will arrange something and discuss 8/29, and post on newsletter
• SEPTEMBER should be 14 miles and 3 days of 9 mile runs, we could do a 16-miler sometime.

White Group by Paris Monti

On a warm and humid morning 35 White Group runners started from Kapiolani Park and proceeded up Diamond Head Road for their weekly Sunday run. We were all smiling, enthusiastic and motivated by the presence of our leaders Blair and Sam. Unfortunately, Sam decided to turn back at Triangle Park to conserve energy for an important tennis game on this day (a careful athlete) and Blair had to cut short his run at the Kahala Gas Station due to a leg injury. The Whites pressed on to the 2nd park on Kalanianaole Hwy, our seven mile destination, led safely and effectively by leader Alberto, with me assisting from the back. With the sewage line renovation work in progress, the sidewalk space is greatly reduced in some parts, making running in this area especially challenging. Running in the restricted space becomes outright dangerous when it must be shared with oncoming runners and bicyclists coming through from the back, at times all happening at once. Our super Alberto, besides leading the way in front also turned to look back, doing his trademark backwards-running while turning in a complete circle, to make sure there weren’t any unsafe conditions.

At the 2nd park, Nelson was running an “oasis” for the runners, refreshments much appreciated by all. Nelson, you are the greatest! Reluctantly, the runners pulled away from the oasis and started the seven miles back to Kapiolani Park. After the Kahala Gas Station stop, few runners decided to become walkers; the sun had risen up above us and the heat and humidity had made running quite uncomfortable. Sorry, I don’t list the runners by name like Blair does. Due to my poor name recollection, my list would be quite short and, therefore, unfair. Coming down Diamond Head Road, running towards our starting point, I counted 22 runners; the weather conditions and some other factors had taken a toll. We had another safe and successful Sunday run completed in 3 hours and 22 minutes; our average running pace about 12 minutes @ mile.

Blue Group by Fiona McNeill

A lot of new faces joined our group today, along with our regulars. In total there were around 24 runners. Our Sunday pace varied a little, however we completed our 14-mile run by 11.15 a.m. Not a bad time, considering our long water breaks at every mile.
We had a steady group of 12 runners all finishing the run within a couple of minutes of each other. Congratulations to one of our new runners Keoki who had never run more than 8.25 miles (Great Aloha Run); but came in strong and surprised himself. I took pictures of him using his cell phone as proof and bragging rights for finishing and doing such a good job.

Reminder – please keep in single file going up Diamond Head, and if possible refrain from using a walkman when on our group run. Safety is our first priority and we all need to be aware of our surroundings at all times. Also, a few of our group members mentioned that as a courtesy to the church, if at all possible that we work on our “bladder control” and try to use the public facilities as opposed to the private facilities; unless of course it is an extreme emergency. The church members have been very pleasant, however we do not want to overstep our privilege. Hope to see all our new runners again new Sunday. Andy, our group leader should be back on board, after spending this Sunday morning competing in a tennis tournament. Hope you did well Andy.

Green Group (Beginner’s) by Rosemary Kyte

Beginners coach Rosemary was away this Sunday, up on the Big Island running the inaugural Rain Forest Runs in Volcano Village. She did the half marathon over a hilly course, under cool, clear conditions that allowed a view of the Mauna Kea observatories on the way out. The elevation change from start to the turn-around was over 600 feet, but the cool weather (54 degrees at the start and 70 degrees at the finish) made for a comfortable run overall.

Da Comment Corner

Athen’s Marathon

Calling all clinic members running the Athens Marathon on October 31! If you would like to be part of an informal “group”, sharing information and of course, taking pictures with our HMC shirts, please contact Rosie Adam-Terem at drrozi@yahoo.com.

“Profoundly Prodigious Proficiency to Prognosticate” – Or, how fast will my marathon be?

1. Members can either test their own ability to accurately predict their finishing time; 2. consult with Guru Sam (for an exorbitant fee [just a joke]); 3. or, go to this site, http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm. On the McMillan site, runners need to “plug in” their latest times from 100 meters and beyond; it then calculates and predicts a marathon finishing time estimate for you – info from the book, Marathon, by Hal Higdon.

Have a great running week!

See you at the water stops,

Blair

This morning Dr. RIchard Ando spoke on running with asthma: an inflammation or irritation of the airways in the lungs which can be triggered by allergies or exercise. Over 1 in 4 Americans or 60 million people have allergies or asthma. While there is no cure for asthma, it can be managed with proper prevention and treatment. Not only can running with asthma be done, but a wide array of sports figures and elite runners such as Olympic track medalists Jackie Joyner-Kersee and Jim Ryun prove that it can be done very well.

Wheezing during or right after exercising, should trigger a visit to your doctor.

Drinking warm water during your runs and breathing through your nose may help.

Table Duty

Much mahalo to Red Group leader Jeff Beard for handling the table this week; your delicious banana bread, fruits, cookies and ice cold drinks were just what we needed after a long, hot run. Jeff, like White Group member, Bill drives in every Sunday from Waianae to attend the clinics!

Group Reports

Advanced Group by Les Young

The AG had seven runners running our first official 16-miler. The stronger runners kept a constant 8:15 pace to the turnaround point. I could only watch them from afar running my first 16-miler at a 8:30 pace. Another hot and humid run, so we made sure we made every water stop. Getting stronger, but can’t keep up with the group just yet. It’s a long road back from an injury!!!

Pink Group by Bill Berg

Anyway, we had a small group of 5 attempting 14 miles at between 9:30 and 10:00/mile and once again managed to get going too fast. Steady, accurate pace is our primary goal preparing for a marathon, yet sometimes difficult to attain. Going out fast leads to a great first half and a chance to shoot the breeze with the fast people at the water stops but boy, it sure makes Kahala Avenue and the run in to the park painful (not to mention the chance for injuries to occur). Sunday runs are supposed to be 1-2 minutes slower than our planned marathon pace and I know for a fact I won’t be running 7:30′s or 8:00′s come December! Ah Well, we’ll try again next week.
Aloha

Grey Group by Ivie Kumura

GREY UDPATE includes 2 Sundays

AUGUST 8th, BUS RUN: (sorry, missed the editor’s deadline)
Our GREY bus runners included: Andy, Dr. Rob, Donna, Beverly, Dave, Miles, Christine, Pierre, Henry, Dennis, Cindy, Megan, Emily, and myself. It was a hot and humid run! We really did enjoy the change in scenery! Bev calls this our Good Samaritan run. At Kamiloiki Elementary, a truckload of cut tree trunks tumbled onto the street. The GREY group got together to help a truck driver move the toppled trunks out of harm’s way. The WHITES then pitched in to load the trees back onto the flatbed. Thank you GREYS and thank you WHITES! The GREYS appreciate the WHITES as part of the GREYS had already left, without knowing what had happened. Talk about helping others. Pierre volunteers for AccesSurf the organization that helps those with disabilities enjoy water sports. He was volunteering on Saturday, August 7th’s, “Day at the Beach” affair. What did we say about staying out of the hot sun a day prior to our long-run? This did not faze Pierre; he did his long-run, with no problems and thank you for your service! You’re awesome, Pierre! Rob and Donna, thank you so much for the drinks and carbs at mile 4, much appreciated, and needed! This past Sunday was tough for myself. Active.com‘s email on “Summer Runs: How to Acclimate to the Heat” was very timely. Abbreviated version: Runners respond differently in a battle with heat. It takes training in warm conditions to acclimate properly, so it is important to train in heat and humidity. Fluid loss is influenced more by the time spent running than the distance. No wonder some of you just “sped” off! Dress for heat by wearing as little clothing as possible, and keeping it loose fitting, a cap can make your head much hotter. Hydration and electrolytes, and fuel are important! For a sub 5-hour marathon, let’s train for everything we can control. I am determined to train for Heat and Humidity! If we don’t do a sub 5-hour 2010, we can then say it was an uncontrollable factor, and it’s a win, because it’s our learning. We will be our best at our 13th marathon!

AUGUST 15th UPDATE:
GREYS this Sunday were: Andy, Lilia, Christine, Emily, Dr.Rob, Donna, Joe, Lance, Pierre, Dave, Bev, Eric (welcome back!), Mitchell (welcome back, Eagle Scout!) Hao, Dr.Richard and myself Another hot day, though not as humid! Comparison runs from last week Sunday, everyone faired differently. We are noticing what weather and training (homework) works best for us. Marathon 2010 was just TOO HOT for me. Another marathon finisher from Running Room claims it was the ‘perfect weather conditions’! This puzzled me. He finished the marathon at 8am, thus a 3 hour finishing time! No wonder. Our analyst, Dr. Rob claims we could start the marathon earlier at 3 a.m., to avoid peak heat, though that would disqualify our times. Next solution would be to run faster, though, that might not go over well for all Greyhounds. SOLUTION: Dr. Rob decided, our group needs to train in all weather conditions, and prepare, and acclimate ourselves. Courageous Mitchell ran with us for 14 miles despite not running a long run for a whole month! At mile 10 we checked in with him, “How are you doing, Mitchell?” He answered, “The pain is there, but not unbearable, no cramps. What do you call it when you prolong the perception of pain? Is it procrastination’?” We laughed – teenagers and procrastination. We are actually pushing out our “lactic acid threshold”. We do this with our Sunday, long distance runs, and homework runs (intervals may be at a faster pace). We are really pushing out that time to “fatigue”, hopefully, out to 26.2 miles, right! Did you ever imagine you could run continuously, this distance? Aren’t we amazed at ourselves? Reminder again: HYDRATION: helps to prevent: Heat Exhaustion, Dehydration, and kidney stones (just getting back at the person who beat me this past Sunday)
*Welcome to WHITE group, Matt (another Punahou 2008 graduate!) He has joined Lauryn, Nikki and Michelle under the watchful eye of Uncle Sam.
** Funny, September 2010 issue of Runner’s World, has an article about running with dogs. Of course, Greyhounds are in there.

AUGUST SCHEDULE:

• August 1st – 13.76 miles to Kawaikui Park – overall pace 12:22 (including stops), average MOVING pace 11:05. First half 10:50 (so, again, we went out too fast, thus broke up our group) How are you all feeling today?
• August 8th – BUS run – 13.42 miles or little longer, if you did the marathon finish. Goal Pace: 10:45 to 11:30. 1st half time 1:20 Average moving pace 11:11 2nd half 1:26 time Average moving pace 12:18 Overall moving pace 11:44, average overall pace 12:26. Overall time spent on run: 2 hour 46 minutes. Calories burned: 1,546!
• August 15th – 13.58 miles. 1st half average: moving pace 11:03 (range: 10:00 (Dr.Richard) to 11:36), 2nd half moving pace: 11:48. Overall moving pace range: 10:00 to 11:42 (Including stops 12:52) Calories burned: 1,602 (closer to those tight jeans)
• August 22nd – 14 miles Pace: 10:45 to 11:30 goal (realized the Greys are a month ahead of schedule). September, let’s ‘sharpen our saw’ and continue some 14-mile long runs. We need to get our negative splits down.
• August 29th – 14 miles, including Kahala Avenue.

White Group by Sam Usman

Another large group, 42 in all, made up the White Group today! Alberto, Paris and I led this enthusiastic group up to the second Beach Park and back, 14 miles. We missed Brother Blair who suffered a leg injury last week.

My “old friends” Nadia and Joyce, joined us for 8 miles. Nikki, Ivie’s daughter and her three friends also joined us for the 14-miler. Nikki, a UCLA freshman, is a fine example of great child rearing by mom and dad. Great job Ivie and Dennis! (Isn’t this what you wanted to say about Nikki, Sam?)

Nelson’s “oasis”, at the turnaround point was the best part of the run. Thank you Nelson for your generosity!

While Paris looked after the runners in the rear, Alberto took the lead as usual and pushed us through our 14 miles. Perhaps the group might be ready for a sub group to accommodate a little quicker pace or we might devise a plan where we let the speedsters “fly free” after a certain distance – perhaps Triangle Park. I am sure the group leaders in their “infinite wisdom” will come up with a plan that benefits everyone.

I was exhausted after the run; the heat and distance took a toll on me. It was a tough day!

Blue Group by Fiona McNeill

Today we missed our group leader Andy however we set out with around 14 runners. Hope all is well with you Andy. Our plan was to complete 12 miles, or possibly 14 depending how the group felt by the halfway mark. Unfortunately, two miles into our run, one of our motivated runners had a nasty fall and as our group was waiting patiently to continue the run, the beginners group approached and leader Norm volunteered to look after our runner. That is when the mighty Blue and Green groups merged as one group and continued the run from the Bark Park onwards. It turned out our runner was OK, and was picked up by her husband. The run turned out to be a fun run, and by the time we got to the 6 mile turnaround, there were 14 eager runners who decided to venture on to the second park (7 mile turnaround). I give them credit; they took the challenge and finished their first 14. Good job and good job to the rest of us who finished a sprightly 12 miles. A good job was done by all. Our groups did well, and shared good spirits and lively camaraderie

Green Group (Beginners) by Rosemary Kyte

Rosemary spoke about the “Collapse Point” (“Your First Marathon”, page 66), and how it applies to our 30-mile week training goal. On Marathon Sunday, Coaches Norm and Rosemary will hold their runners back through mile 16; having them run 20 percent slower than their “talk-test” pace (“Your First Marathon”, page 87 The Race and page 10 Pacing.) Norm and Fiona tag-teamed the Lucky 13s, Norm wisely keeping his run low and slow while recovering from a cold. For our run today, the 15-minute milers did an 11.8 mile course, adding in 18th Avenue after the mile 2 water stop. Rosemary paced the group, which included Joanna (and her loyal dog Ipo), Rose, Scott and Toyin. Tony and Thaddeus joined us at mile 6. Victoria needed to be done before 11:30, so she arrived an hour early to log four miles before the 07:30 talk; a good option as our Sunday miles and sessions get longer. We saw Libby and Gail F. on the course with their group, very close behind us when we made the turn-around at mile 6 (Wailupe Beach Park); and Luanne and her walkers behind them on the course. Our weekly mileage goal for August is at least 30 miles per week; 30-mile weeks prepare us for the marathon. Those, who do more than 30 miles per week, will enjoy a lengthened Collapse Point and a faster talk test pace.

Da Comment Corner

“As Peter says…”

Due to my leg injury, I accompanied Maria B., who is burdened with a bad back, on an eight mile “rehab” walk; marvelous Maria, a native Chilean, who lived in Japan for many years and I walked to the Kahala Gas station and back. Time passed by quickly as we joked, cajoled, and shared many interesting stories. Omoshiroi de shita! (It was fun!)

But, we were in the hot sun for over two and a half hours and after our trek, I felt the result of the oppressive heat. I craved water and felt very fatigued. I thought of all of the runners who were exposed to this very hot weather and recalled Peter’s weekly comment about running in heat – “hydrate, hydrate and hydrate.” Runners, please make sure to drink at every stop and “fuel up” on gels, etc. at “intervals” most appropriate for you.

Have a great week!

See you at the water stops,

Blair

Before our bus run Dr. Scaff addressed back pain and how runners can avoid it through exercises which increase stomach and core strength. He described three exercises in particular and emphasized a modified sit-up to give us the profiles of elite runners.

Bus Run

Approximately 160 runners participated in our second Bus Run today. The weather started off to our liking – cool and windy. But, as the morning progressed, “Mr. Sun” started to “exert its authority” and made our return to home base much more difficult. We were grateful for the refreshments at the gas station stops as well as Staff Leader Nelson Shigano’s “oasis” at the second beach park. Nelson, your thoughtfulness is truly appreciated by everyone!

Many of the runners started off at Maunalua Bay while others, mainly the Intermediates and Advanced, began their trek from the traffic lights past Sandy Beach. Thanks to our members who generously donated more than the usual fare – your donations are truly appreciated. Congratulations on a very successful Bus Run. Our third and final Bus Run is tentatively scheduled for September 16^th.

Group Reports

Advanced Group by Les Young

The AG had five runners. We ran back in from the Sandy Beach drop-off point which was approximately 13.5 miles. As usual, the group ran a fast pace of 8:30-8:15. It was humid and water stops were scarce for first four miles. This reminded us never to start a long run without being properly hydrated. This was a fun run before we get back to 16 miles next Sunday.

Red Group by Jeff Beard

The Red Group (Nancy & I!) set out from Sandy Beach for our 13+ mile bus run, and it was hot and muggy again. The breeze helped a little, but by the 2/3 mile mark, EVERYBODY I saw was soaked in sweat – it seems I couldn’t drink enough water. Nancy tailed the Advanced Group for a while, but slowed up to her own pace after a few miles – she was probably running a 9:00-9:15 pace. I trailed behind at a little below a 10-minute pace – this was a hard run for me – I actually had to stop and walk a couple of times (& I noticed that I wasn’t the only one – the humidity really took it’s toll). We’ll be doing 14 miles (at least, some will be going more) through August, and it could be this hot & humid for a while, so we need to know how to handle the weather – drink all you can! I’ll be on table duty next week, so I’ll see you all at the start & at the finish

Pink Group by Rosie Adam –Terem

We rode the bus out to Sandy’s and ran back on the straightest route, maximizing the water stops, for a total of 13.4 miles. The pace by my Garmin was an average of 9:20 (running time only) but some of our group took off like wild hares so their pace was way faster than our advertised 9:45! We welcomed two new runners today – Dave and Mike (just back from Iraq) – and hope that they will continue to run with the clinic. I will be running the San Diego Half-Marathon next Sunday so I will miss you all. We plan to move up to 16-milers on the 22nd, so maybe next week can be a “long 14.” As the runs get longer, please remember to fuel well and hydrate, hydrate, hydrate!

Go Pinks!

White Group by Blair Hoashi

“Free Mangos”

35 White Group members got off at the bus stop at the edge of Kalama Valley in Hawaii Kai to start the 13-mile journey back to the clinic start. Staff leaders Alberto, Guru Sam, Paris, Annette, and Blair emphasized the importance of easy pacing, especially in the early going, to make sure members could all end the trek together without incident. No one “blacked out” or suffered from dehydration but there were unfortunately a few “casualties” – “OC” Dana – sore knee; Regina – sore hip; Blair – pulled calf muscle; and Andy – “battle fatigue” from a month’s stay in Taiwan. Everyone else finished in great condition –there was Tanya, Mimi, Lei, Byron, Rick, Pitt, Ujol, Nikki (Ivie’s daughter) and friends, Satsumi, Benica, Jessica, Marc, Lynnae, Bill (all the way from Waianae), Sondra, “USC” Kara, “Uncle” Les (we miss you Liz), “backpack toting” and “Pali golf expert” Russ and other fit and convivial runners. Sal and Lilia were also part of our pack.

Special welcome to members of the Philippine Airlines flight attendants – Marge, Verna, and Anthony, who completed the journey with us; hope you will be able to join us again on another layover.

As we were running on the side streets parallel to Kalanianaole Highway in Aina Haina, Guru Sam, Ujol, and others picked and received free samplings of neighborhood mangoes. Yummy!

We continue our 14-milers for the rest of August; we add Kahala Avenue. on the last week. September will bring on the 16-milers.

Reminders – “homework”, try out bars, gels, or other supplements on the long runs, drink lots of water.

Green Group (Beginners) by Rosemary Kyte and Tony Padua

The 15-minute milers did an 11.3-mile bus run, the Hawaii Kai loop and back to Kapiolani Park. For most of the course we had Tom and Laura, Victoria, Rose, Joanna, and Denise (who did her first marathon with us last year). We’ve had hotter bus runs, for most of today we had welcomed overcast and cool breezes. We saw walkers Libby, Gail C and Gail F on the route, and got to see the Sandy Beach groups as they overtook us after several miles. Plan for August – 12-mile Sundays for the running groups, with mid-week homework of at least 18 miles (30-mile weeks) -Ro

Lucky 13′s Report

We started our Bus Run at the first stop in Hawaii Kai – and in the distance, Diamond Head never looked so daunting to first-time bus runners like Lisa, Melissa, and Minatsu. (Apologies, if I missed your name, fellow first-timers) Great to see HMC Alumni Denise, Evelyn, and Tina hitting the streets again with us for their first Bus Run in 2010! It felt so nice starting out with slightly overcast skies and welcome breezes.
The Paduas got the group warmed up with a lovely stroll up Hawaii Kai Drive, before stepping up to a soft 14-minute/mile pace. After a 2-mile warm-up along the actual Honolulu Marathon route, training began in earnest as the crew made it’s way back to base along Kalanianole Hwy. Our energetic team enthusiastically embraced our 13-minute/mile target pace: Thad and fastbacks Donna, Chris, Melissa, Michelle, Rick, and Allie took the lead, while Tony and Sandra ran with the rest of the pack. Six miles into the run Sensei Norm called in to cheer us on, and pass on sagely advice – “run in single file – especially down Kalanianole!” (Tony admits he’s particularly guilty of this when he’s chatting – but will be a better role model next time!)

Approaching Mile 7, the cloud cover vanished and the increased heat made it challenging to stay on target. A good number of us eased up on our pace because of the temperature. (Harry is excused, having celebrated his birthday the Saturday night before! Happy 71st, Hare!) Still, the Lucky 13′s continued to press on towards our goal – all the great stories and comments really kept us uplifted! Also, glad to see everyone made it a point to remain well-hydrated throughout the run.

With each rest stop, we counted down the remaining distance: the closer we got to base, the faster some us seemed to run! After the last water stop at Diamond Head, Sandra and Thad took off back to Kapiolani Park with a bunch who easily exceeded a 12-minute mile pace! Mahalo to Jeff and Paris, who generously shared yummy Mango Bread and Watermelon with our runners, back at base.

Bottom Line: let’s stay on target in August to avoid overtraining / increased risk of injury. But on Marathon Day, tap into that terrific enthusiastic spirit during your last few miles to help you cross the finish line in fine fashion! TOTAL MILEAGE: 11 MILES! Way to Go, Lucky 13′s! -Tony

Da Comment Corner

“A journey of a thousand miles must begin with the first step” – Lao Tzu.

Have a great week!

See you at the water stops,

Blair

This morning Dr. Scaff continued with highlights of the history of the marathon as we know it today, and why we have to run the extra 365 yards after finishing what was originally to be only a total of 26 miles.

Peter celebrated a “significant” birthday today. He shared the exciting news that Dr. Scaff has been nominated as one of Hawaii’s Living Treasures for his contributions to our health and his research which he shares with us each Sunday at the Marathon Clinic. Members were invited to sign a petition to bring the nomination to fruition. It may be circulated via e-mail as well for those members not always present at the clinic (more info in “Da Comment Corner” below).

Table Duty

Thank you to Steve Zane and his wife for filling in at table duty today. The cold Gatorade and water were much appreciated after our run in the hot late morning sun. And, the fruits and pastries were delicious! Much mahalo!

Second Bus Run

This coming Sunday – August 8, 2010 is our second scheduled Bus Run. Many will be dropped off at the traffic lights past Sandy Beach and run through Hawaii Kai, then back to the park – approximately 13 miles. Others will be unloading at Maunalua Bay in Hawaii Kai – 9 to 11 miles (including the “loop”).

Please be sure to hydrate properly before our run or carry a drink bottle as the initial water stops are further apart than usual and the water fountain at the Hawaii Kai Drive gas station is not working. A suggestion would be to run along Lunalilo Home Road. and stop at the Val Nalasco water fountain located at the gas station at the Koko Marina Shopping Center (a Dr. Rob idea from last year). And, bring a few extra dollars for some energy drinks at the gas stations if needed.

Doc starts his talk at 7:15 promptly and we board the buses at 7:30 sharp! The fare is $2.

We currently have about 175 runners signed up so would appreciate everyone being on time.

Group Reports

Advanced Group by Les Young

The AG had 11 runners including two from the Red Group. Peter’s grandson Niles ran with us till Triangle Park and went sub-sonic never to be seen again. The heat and humidity was there again and provided another opportunity to learn to deal with it. The group averaged a 8:45-8:30 pace to the four mile mark. From there, some picked it up to 8:15-8:00 pace to the seven mile mark. Four runners continued on to the eight mile mark. My hamstring felt good, but not strong. I opted to head back with the rest of the runners who kept me at a 8:10 average pace. No sympathy for the weak and wounded. P.S. Jeff Oh completed the last weeks Tinman with a time of 2:53:43, 15 minutes faster than last year! Hope to be ready for sixteen miles after the upcoming Bus Run.

Pink Group by Rosie Adam-Terem

A great day for running: sunny, windy, not too hot, but still enough to demand frequent drinking at the on-route fountains. How wonderful it is to be able to find water every mile or two! Only in Hawai`i!

Our naughty Pinks should be turning Red because they ran so fast. This is OK at this stage of the training program, but we were probably all at our half-marathon pace rather than at our intended pace. A 14-miler is a comparatively short run compared with our 18-20 milers ahead, so we need to be mindful of the long run. We must all finish strong! No bonking at mile 18!

Today we had 12 runners, welcoming a Red orphan, and many of our usual crew. Some of our regulars were absent today, but we hope to have everyone there for the Bus Run next week. Please bring your $2 bus fare in clean crisp notes, as Blair requested.

The Pinks will probably run 14 for the next two weeks and then start with the 16-milers to help some of our runners who are aiming at marathons in September and October.

It is time to increase our base mileage a little. For those who cannot manage four runs a week, we suggest three with one intermediate length run somewhere in the week. For example, if you have been running an hour at a time twice a week between clinic runs, you might like to increase one of those mid-weeks to 10 miles, or add another day of one hour. Since we run long on Sundays, one plan would be to run again on Tuesday and Thursday morning, and Friday evening for one hour each time. Incorporating hills really helps with the longer endurance runs. And long endurance runs help with speed on shorter runs -like magic, but Dr. Scaff has an explanation… Don’t forget to vote for him in the Living Treasures department!

Anyone running the Athens Marathon? Please let me know at drrozi@yahoo.com so we can plan some Greek fun activities on Halloween.

Purple Group by Nelson Shigano

Most of the Purple group members started at 6:00 from Kawaikui Park. There was a light rain with overcast skies which made our run pleasurable. Running with the group were, Mike, Melissa, Tim, Benny, Dean, Tom, Guy, Robert, Roeland, Nelson, and joining us from the Pink group was Erin and Marina on our run to Kapiolani Park. Carl, Lester, Megan, Rachun, and Gannon joined us after the Doc’s talk at the Clinic. Next week is the Bus Run so don’t forget to bring your 2 dollars per rider.

Remember to hydrate; refueling and proper pacing will help you in the longer runs. This week, I forgot about pacing. I tried to keep up with the faster runners and I paid the price at the ending part of the run. Homework runs are also very important, so don’t try to copy from your friends

Grey Group by Ivie Kumura

22 (or 24?) GREYS did our FIRST 14-miler with not much problem! You guys are just GREY-T! (great) Who were the Gr-8 GREYS? Max, Andy, Dwight, Kara, Lance, Pierre, Dr. Richard, Doug (who missed his Purple), Dave, Beverly, Joe, Dr.Rob, Donna, Dennis, Lilia, Miles, Jim, newbies: Emily, Cindy, Megan, Yuko, Tony? and Filomena? (sorry, if I got the last 2 names wrong!)Welcome newcomers! We did ‘break-up’ a bit, in 2 to 3 groups. A faster group took Kahala Avenue. We did not run too smart the first half. At some points we ran a little too fast, detected by cramped muscles, or being too tired, to keep the pace. We’ll get it down! Strategy for these next few months is: GET THE DISTANCE under our belt, though 1 and 2 should also be priorities:
1) SAFETY run our runs safely. We are taking in Kalanianaole Highway. Watch the bikes, runners ahead of you, anything coming towards you, not to mention cars, driveways, roadwork and roadblocks. Be alert.
2) INJURY FREE let’s train SMART, please avoid injuries, as injuries cost training time, and frustration. If injured, take the time to heal, and ease back in. Do not injure upon injury. Don’t push too much. Do not over train during these early months. You know your own bodies. We want to peak in December, not August to October.
3) DISTANCE – putting in our miles will transform, and adapt our bodies: for stength, endurance, and resilience. Homework runs!
Speed will come naturally the later months. Let’s not worry about this yet. Our groove will come, promise. Keep the pace for now.

I have to acknowledge the Punahou Class of 2008, the “Gr8 Race” newcomers! Hat’s off to you! Nikki and Lauren’s friends, Lauren (another Lauren) Michelle, Kellen and Chase came out! Love the up and coming generation, they are all truly a refreshing new breed, our future leaders. Now with the marathon training, with a running start. Sam our man, thank you for orienting them to the clinic, and “life’s lessons.” Any other school class out there? Incentive? I think we may have seen Zac Efron running up Diamond Head. That has yet to be confirmed, because that’s what Joe said, and you know how he “kids around”. Rumor has it that Johnny Depp also runs Diamond Head. That is also yet to be confirmed!

AUGUST SCHEDULE:

• August 1st – 13.76 miles to Kawaikui Park – overall pace 12:22 (including stops), average MOVING pace 11:05. First half 10:50 (so, again, we went out too fast, thus broke up our group) How are you all feeling today?
• August 8th – BUS run – about 13 miles. Pace: 10:45 to 11:30, we’ll try again!
• August 15th – 14 miles
• August 22nd – 14 miles
• August 29th – 14 miles, including Kahala Avenue

White Group by Blair Hoashi

A group of 40 runners started with us this morning! We welcomed our Guru Sam back from San Diego – you were greatly missed! Safety concerns were emphasized by our pace leader Alberto due to the large group and were enforced by staff leaders Paris, the Guru and myself. Today was our first trek into unknown territory – 14 miles. While many had reservations about the distance, everyone who ran the 14-miler finished in good spirits and strong. A few runners, led by Guru Sam, turned around at the 12 mile half way point and returned to base.

While Alberto tried to keep a steady pace @12min. per mile going “out”, the pace on the return was a lot faster and so the average pace for the entire run was 11:38 min. per mile (rest stops not included). We also managed to burn off approximately 1,700 calories

Joyce, who just returned from New York City, mentioned that she had run along the Hudson River and at Central Park. We are envious! A bevy of strong and fit runners such as Satsumi, Masami, Benica, Jessica, Byron, Marc, Jake, Kara, Sondra, Marc, Mimi, Lei, Lynnae, Nakako, and others were part of this large contingent. We welcome Nakako, a “transplant” from San Francisco and friend of Lynnae, who is establishing her residency here and practicing pediatric dentistry in outreach programs throughout our community. Great work!

We hope Jessica’s son (returning from Guam) joins mom on the Bus Run this Sunday. Jessica, originally from Guam, joined us recently but seems to be in great shape – 14-miler, no problem.

As is mentioned by all of the group leaders, we can’t “fake” our Sunday runs anymore – the “homework” runs are essential in keeping up with the group on the longer runs. In addition, these “homework runs” provide “mental confidence” for that long Sunday run. We encourage members to try to do three one hour runs during the week, up from the two runs prescribed earlier. Also, experimenting and getting “comfortable” with gels, pretzels, etc. will be important for the long run.

Please remember the Bus Run with a $2 fare. Please be prompt.

Blue Group By Annette Allan

22 of us left Kapiolani Park this morning. Anette and Steve were absent (Steve doing table duty – thank you!). Moana took over as “Tail end Charlie” to make sure we didn’t leave anyone behind.
Thanks Moana. Lisa kept our pace in check with her Garmin. Thanks Lisa. We lost a few who turned around at various stages but everyone else seemed strong out to Wailupe Beach Park. The group decided to turn back at this point to complete 12 miles rather than progress to the 14-mile point. It seemed like a very comfortable run and the group finished strongly. Definitely ready to tackle 14 miles! Bus run is scheduled for next week so remember to come early for Doc Scaff’s talk. The bus will depart promptly so if you are late you will be left behind. (Fare $2.00). The run will be from Sandy’s Beach. Last time there was no water in Hawaii Kai so might be a good idea to carry some water to cover that stretch. Remember how important your ‘homework’ is. We should be doing 30 miles per week now, including the Sunday run.

Green Groups by Norm Uyeda, Rosemary Kyte and Libby Lew

The Lucky 13 segment of the Green Beginner’s group (13-minute pace) did their first “Wailupe Park” run today. While not the full 12-miler due to the shortcuts, it was a good introduction to the first park and served to make everyone aware that this distance is nothing to be apprehensive about. The day started with the usual lectures and with everyone wishing Peter Garcia a Very Happy 80th Birthday. Doc Scaff and Yuko were interviewed by Natalie Schack of the Pacific Edge Magazine for an upcoming article about the marathon. The day started off very hot and humid, and didn’t improve much except for the trade winds that picked up now and then. Norm took point, with Tony doing sweeper duty and Sandra and Thad doing their usual outstanding job of being shepards for the main group. Dina left us at the Medal of Honor park due to a prior luncheon commitment. Thad took off before the gas station on the inbound leg and took Rick and Alison with him for an increased tempo negative split. Rosemary followed at a 15-minute mile pace with Toyin, Scott, Laura and first-timer Rose. Victoria’s plans had her turning back at the 10-mile turn around, but the rest covered 11.55 miles. The Intermediate walkers Jerry, Gail C, Gail F, Evelyn, Anne and Angie did a long 10 miles to Ward Avenue via Waikiki Beach and Ala Moana Beach park. Our route took us to a 5 star restroom at the Embassy Suites where we also perused the Hawaiian music hall of fame display, and shared home made ice cream from Henry’s shack. On our way back to Kapiolani Park, we met Cliff and Janice (who did 13 miles) at the Cheesecake factory in the Royal Hawaiian Shopping center for brunch where we ran into Jewels. Turns out Jewels has been working at the Cheesecake factory on Sundays so hasn’t been able to join us at the clinic. It was such fun that we plan to do it again the end of each month—at the Cheesecake factory, or maybe somewhere else.

Plan for August – 12 mile Sundays for the running groups, with mid-week homework of at least 18 miles (30-mile weeks).

8 August Bus Run. 22 August Rosemary will be off-Island (inaugural RainForest Run on the Big Island).

Da Comment Corner

“Living Treasure” Petition

Attention all Honolulu Marathon Clinic members – past and present. Mr. Norman Hirohata-Goto has started a petition to have Doctor Scaff placed on the list of Living Treasures of Hawaii, which is sponsored by the Honpa Hongwanji Mission of Hawaii. We need your support in the petition and would like for everyone who has ever been touched by Doc’s teachings, to email Mr. Goto and state your support for Doctor Scaff’. Please drop Mr. Goto an email stating your support and your name:

nihg@hawaii.rr.com

If you’ve ever wanted to thank Doctor Scaff for all of his hard work and dedication to the Clinic, this would be the way.

-by Norm Uyeda

Have a fabulous week!

See you at the water stoops,

Blair

Doc spoke about the history of the marathon and why we run it.

Bus Run Two

The second Bus Run is scheduled for August 8^th. Please sign up on the sheets so we can get a runner count and order the appropriate number of buses. We will start the clinic earlier with Doc’s talk starting at 7:15 a.m. then promptly boarding the buses at 7:30 a.m. Everyone, please be prompt.

Many runners will be dropped off at the stop lights past Sandy Beach and run through Kalama Valley and the rest of Hawaii Kai; we then run back to the park through Kalanianaole Highway and Kahala Avenue (approximately 13 miles).

Many beginning runners will head back to the clinic start by doing the Hawaii Kai Drive Loop after being dropped off at Maunalua Bay (approximately 11 miles).

Group Reports

Advance Group by Les Young

The AG had 9 runners today minus Jeff Oh who participated in the Tinman Triathalon. Welcomed a guest runner from Sydney Australia. Her name is Jenny, a 3:40 marathoner. Coming from a winter environment, she had difficulty coping with the heat and humidity. The group started at a 8:45-8:30 pace, but picked it up to an 8:15 pace after the three mile mark. As usual, the young bucks ran a negative split coming back in averaging 8:10. I am still struggling with an injured hamstring

Red Group by Jeff Beard

Another hot, muggy day – at the water fountain at the gas station, I noticed that EVERYONE was drenched! The Red Group went out with 5 members for a 12-mile run – newcomers to the group Jeff & Wayland joined Nancey, Kenji & I. As usual, the 4 of them took off running (9 -9:10 per mile), and I lost sight of them pretty quickly. This was a little harder run for me, for some reason – I could barely keep up with the pinks, but was still able to run under 10 minutes per mile, so I’m still keeping up with my intended Marathon pace. To let you know how fast the rest of the Reds ran, Jeff and Kenji passed me on Kahala, and they had run the extra two miles to the second beach park! Next week/month, most of us should kick up to 14 miles – this is where it starts getting harder, but if you’ve put in your 3 weekly runs, it shouldn’t be that big of a stretch. Hope to see you all next week

Pink Group by Rosie Adam-Terem

Some Pinks, including this scribe, defected to the Tinman Triathlon today so I apologize for having no running report for the group at the clinic.

Anita did her first individual Tinman. Congratulations! She will be visiting back home for a while and promises to rejoin the Pinks running in September. Also spotted in the individual event were faster group runners Tin and Jeff Oh who both did great jobs at the triathlon. Way to go guys!

Rosie (runner) and Amanda (swimmer) with Holly as the cheering section joined their swimming friend Kristen (biker) for the women’s team event and placed 3rd, only 8 seconds behind the #2 team. Arggh! We’ll try harder next year!!

We find that swimming and biking make great cross-training and off-day exercises that complement our running, providing variety, fun, and different challenges.

Don’t forget: the Bus Run on August 8th. Please remember to bring your bus fare.

We’ll plan on doing a magical mystery 14-miler back to the Park. Please bring water and gels or sports drinks along as there may not be regular watering holes along the route.

Purple Group by Nelson Shigano

The purple group went out for another 12-mile run. Staff leaders Mike, Robert, Roeland, and Erico, led a larger than usual group to Wailupe Beach Park and back. Doug, Benny, Wade, Lorna, Karl, Kara, and a few newbies (didnt get their names yet) avoided the Tinman participants during our weekly Sunday run. Dean, Melissa (up from the white group) Jan and myself got an early start and ran in from the second beach park (Kawaikui Park) at 6:00 to avoid the Hot weather. Average running pace for the group was about 10:30 per mile with the stronger runners going a little faster.

Grey Group by Ivie Kumura

15 GREYHOUNDS, did our 11.97-mile run, taking Kahala Avenue this past Sunday. Do you know, Greyhounds are “racing dogs”, judged on their speed, agility, and tenacity and ability to work with others? So all of us rabbit chasers, Andy, Max, Dr. Rob, Donna, Christine, Miles, Jae, Pierre, Beverly, Dave, Eric, Joe, Lance, Dennis, and myself proved our purebred character. Nothing stopped us. The Tinman traffic diversion, caused some of us to find alternative parking, but still managed to join the group at some point of our course. This was so impressive! Thank you all for your commitment. Mighty Max saw our group leave Kapiolani Park, as he was still finding parking. He just picked up his pace, find us at mile 6.5 and STILL beat me. It’s okay Max, this weekend, I beat Dennis. We were going to do an “easy run” due to the Kahala Avenue inclusion on Sunday, but everyone kept the pace! Do you know, everyone voted to kick up the notch of 2 miles next weekend, 14 miles! WOW! See you Sunday! Joe, just appreciate your humor, every Sunday! The John Wooden Pyramid of Success block: CONDITION: “Ability may get you to the top, but character keeps you there – mental, moral, and physical.” That is our marathon training; we are “conditioning” ourselves. Okay, I will do my homework runs. I am sure you all are!

JULY STATISTICS:

• July 4th, Unofficial meeting at 6:30am Distance: 11.21 miles completed in 2hrs 20 minutes. Average OVERALL PACE 12:32, Average running pace: 11:17, 11:26 1st half, and 11:08 2nd half Calories: 1344 (NEGATIVE SPLITS, yay!)
• July 11th 11.5 miles (to Wailupe Beach Park) Distance: 11.5 miles completed in 2 hours 19 minutes. Average OVERALL PACE 12:06, Average running pace: 10:45 to 11:11 1st half and 10:33 to 11:01 2nd half (NEGATIVE SPLITS, again!) Calories: 1,392.
• July 18th – 11.44 miles to Wailupe Beach Par completed in 2 hours 18 minutes. OVERALL PACE: 12:08, Average running pace: 10:54 1st half and 11:02 2nd half Calories 1,395. Some of us tried to stretch it to 12 miles, running to the Ukelele Festival.
• July 25th – 12 miles (11.97 to be exact) to Wailupe Beach Park, including Kahala Avenue – 10:50 moving pace to Wailupe Park and 10:44 moving pace 2nd half with 11:58 OVERALL PACE. though different Garmin also measured 11:12 moving pace and 11:28 OVERALL PACE. No calorie statistic this Sunday. Negative splits again! You all left me in the dust.

White Group by Paris Monti

The Whites did a safe and successful 12-miler – no falls or other mishaps. The absence of our Body (Sam) and Soul (Blair) was palpable; nonetheless we managed to take off from Kapiolani with 25 running aficionados made up of our regulars. We welcomed Lisa (former Pink?) and Wei (running on her own till now). We missed Laura, and her absence was visible; no one overtaking, our pace-setter. Theclouds accompanying us for most of the way made our endeavor bearable and so did a nice breeze coming in at intervals. I had intended to do Kahala on the way back, but there was apparently a misunderstanding with our formidable leader Alberto, and before I knew it we had swerved right on Farmers Road, off Kealaolu. Excellent job from Alberto who led us all the way; Dwight and I tended/lead from the rear. We ran at an average pace of 11:30; total 2 hours and 45 minutes to complete our run, including water stops.

Blue Group by Annette Allen

Andy led about 17 of us from Kapiolani Park up to Triangle Park. At the park we introduced ourselves again and welcomed two new runners to the group. Andy suggested that one Sunday soon after the run, the group get together for brunch/lunch. Sounds like a great idea. Andy had to turn around at this point and so Annette took over the lead with Anette and Steve looking after the rear. We had a very pleasant run out to Wailupe Park. Conditions were nice and everyone seemed strong and fit and was looking good. A very orderly single file back down the Kal Highway to the gas station was followed by a scenic detour through the Kahala neighborhood. We saw Norm and Ro’s groups on the way and helped with the doggie socializing group by saying “Hi” to all the friendly pooches. Back at Triangle Park we tackled Diamond Head with various degrees of enthusiasm. By the last water stop we were a little spread out. Anette and Steve still looking after the rear, Shelby raced ahead with youthful fitness, the rest of us following at our own pace. As our Sunday runs get longer, this is probably a good time to remind ourselves of the importance of our mid week runs. It is not so easy to “wing it” and the mid week “homework” ensures Sundays are more comfortable. A thanks for having me along, it was fun.

Green (Beginners’) Group by Rosemary Kyte

The Lucky 13 (13-minute mile) contingent of the Green Beginner’s Group took advantage of the cool, overcast weather and went on an long 10 (11.28) mile training run. Next Sunday’s scheduled “short” 12-mile training run to the first park won’t be such a mental hurdle now that we have almost 12 miles under our belts. Adding the extra mileage to our 10-mile run makes the step up to 12 miles a relatively small step, with the only anxiety factor being the different turn around point. Norm took point today (with Norm’s rule in effect – running in front of Norm will cost you a beer) with Sandra and Thaddeus playing Shepards. Rosemary and Tony followed at a 15-mile. Walking coaches Gail Fk and Fj were also on the course. Homework is getting really important now and we continue to stress the importance of getting your weekday mileage. Total weekly mileage for July is 30 miles; with a day off after every training day. Some options include a four-day training week (Sunday Morning, Monday night, Wedneday, Friday) and splitting the mileage into two-sessions *on* the same day (one hour in the morning and one hour in the evening).

For people who are going to the Greek Marathon – - please contact Norm (norm@honolulumarathonclinic.org) and he will be compiling an email list of Hawaii people going over to Greece in October..

Congrats to all the finishers of today’s Tin Man

Da Comment Corner

“NEH FO’ REAL?”

(Or, getting to know your Staff Leaders; answers at the bottom of the page.)

1. This staff leader was a jet fighter pilot for his native country.
   Who is this “high flying” staffer?
2. Before he retired recently, he was a martial arts instructor for the U.S. Customs Department.
   Who is this “Jackie Chan” of the clinic?
3. This staff leader has been mentoring Toastmasters Clubs in Hawaii prisons for over 12 years. And, currently goes to Halawa on Wednesday afternoons and Waiawa on Wednesday evenings. He once played music for 90,000 screaming fans in the Rose Bowl as a member of the UCLA marching band. And, he mentions that he can cook a lot more than mango bread!
   Who is this multi-talented leader?
4. During her 26+ year Army career, she jumped out of a perfectly good military aircraft fives time for “no apparent reason” (but with a parachute).
   Who is this “airborne” staffer?
5. This leader loves old Camaros, watching his grandkids grow up, and traveling – especially traveling to Japan. Upcoming trips – the Bay to Breakers (100th Anniversary B2B) in 2011. “Anybody want to go?” he asks. He did a spectacular crash and burn marathon in 1982 and was so bummed out that he gave up on running for 10 years. He started running again in 1992 and somehow had the good fortune to come across the Honolulu Marathon Clinic and had Roger Kobayashi as his group leader. There was also a group leader named Jennifer, who later dropped out of running and somehow came back to the Clinic as his student many years later! The Clinic changed his attitude toward running and made the marathon and marathon training much more enjoyable.
   Who is this “born again” runner?
6. One of our most diligent and popular staff leaders played the ”role” of a pharmacist in a T.V. commercial for Kaiser Permanente; quite a “stretch” from her real job – pharmacist at Kaiser Permanente.
   Who is this popular staff leader?
7. This staff leader, close to a “century” ago, was part of a high school mile relay team which broke the Big Island high school record at the time. The record “stood” for at least… two weeks.
   Who is this “aged, former speedster?”

Answers:

1. Sam Usman
2. Les Young
3. Jeff Beard
4. Rosemary Kyte
5. Norm Uyeda
6. Ivie Kumura
7. Blair Hoashi

Have a great week!

See you at the water stops,

Blair

Doc talked about high blood pressure in great detail and of running’s effect on it.

Table duty

Thanks to staffer Libby Lew for the great assortment of food at the refreshment table. The ice cold Gatorade and water were just what we needed to quench our thirst.

Bus Run Two

Please sign up for our next Bus Run Scheduled for August 8; most advanced and Intermediate runners will be dropped off at the traffic lights located near Sandy Beach and run inward into Hawaii Kai then back to the park – mileage approximately 13 miles. Others will be dropped off again at Maunalua Bay at Hawaii Kai.

Group Reports

Advance Group by Les Young

The AG had 10 runners today including Alex (3:23 PR) and Kelen, looking to run a sub4 marathon. The group broke into two groups going out. One group ran a 8:30-8:15 pace. The other group ran a 8:45-8:30 pace. Another hot and humid day, but nothing the group has not learned to deal with. I reminded Alex and Kelen that they need some form of fuel replacement for the carbs and lost sodium and minerals. We made sure me stopped at every water opportunity. The group splintered even more with some runners running in at a 8:15-8:00 pace. The rest were spread out over an 8:30-8:15 range. Another great run in paradise. P.S.: Can’t keep up with the young bucks just yet, but the legs are getting back into shape slowly. Hope to be ready for 16 miles next month.

Red Group by Jeff Beard

It was another hot & humid day – helped by occasional overcast skies, stiff breezes, and even a little drizzle – but when all that took a break, it warmed up quickly! The Red Group went out for a 12 mile run with just 3 people this week. I kept up with Nancy and Kenji for the first couple of miles – after that, I didn’t see them again until the finish (they decided to do 14). Although they were quicker, we all managed to run at a pace well under 10 minutes per mile.

A couple of people from different groups mentioned the same thing – that we should NOT be doing our Sunday runs at our intended Marathon pace – more like 30 seconds to 1 minute slower! I know that this is hard for most of us to do – point is, we should be working on speed during the week, and distance and endurance on Sundays. Keep this in mind as we build up our distance – see you all next week.

Grey Group by Ivie Kumura

Thank you, Alberto! He gave our group another name: the GREYS are GREAT! What a nice ring to that! B -Ringing them in this Sunday were 16 GR8s at the start, Max (Horatio), Dwight, Ivie, Christine, Kara, Hillary (newbie, welcome), Nikki, Lance, (nice haircut!), Joe, Rob, Donna, Jae, Pierre, Bev and Dave. Dean (who runs with the PINK, PURPLE any group faster) joined us this Sunday. Dean was playing it smart, as he eases back from his knee (IT band) injury. We became serious, as Dean led us some ways back from Wailupe to the gas station at a 9:45 – 10:30 pace (we didn’t know we were doing that!) All of you look SO STRONG! Homework pays off. Tom and Robert are trying faster pacing, way to go! We did miss you, but proud of you! If you were tired this past Sunday, we did PUSH it. Running is such a GREAT sport, just a pair of shoes needed done solo or as a group. Group: GREAT company and conversation;, miles are easy to do. Solo: clears the mind, take in the sights, dreams and plans made. We all set our own goals and are all winners because: we work at it, and are better and fitter because we do!

JULY SCHEDULE:

• July 4th, Unofficial meeting at 6:30am Distance: 11.21 miles completed in 2hrs 20 minutes. Average OVERALL PACE 12:32, Average running pace: 11:17, 11:26 1st half, and 11:08 2nd half Calories: 1344 (NEGATIVE SPLITS, yay!)
• July 11th 11.5 miles (to Wailupe Beach Park) Distance: 11.5 miles completed in 2 hrs 19 minutes. Average OVERALL PACE 12:06, Average running pace: 10:45 to 11:11 1st half and 10:33 to 11:01 2nd half (NEGATIVE SPLITS, again!) Calories: 1392
• July 18th – 11.44 miles to Wailupe Beach Par completed in 2 hours 18 minutes. OVERALL PACE: 12:08, Average running pace: 10:54 1st half and 11:02 2nd half Calories 1395. Some of us tried to stretch it to 12 miles, running to the Ukelele Festival.
• July 25th – 12 miles to Wailupe Beach Park, including Kahala Avenue – we will do an easier pace, enjoy the scenery

White Group by Blair Hoashi

47 runners!!! A record number of runners started with us today on our second twelve miler. Luckily, we had a “full staff” of leaders to assist; so, in addition to leaders Alberto, Guru Sam, and I, always reliable Paris, Annette, and Dwight joined the ranks. Due to the large size of the group, staff leaders made sure to emphasize safety – single file running especially climbing Diamond Head and also when going out on Kalanianaole Highway. The groups’ running pace was approximately 11:45 min. per mile.

Why the large number? I think that our runners are sensing the “window” for training is getting shorter so many are getting more serious about their preparation for the marathon. Or, many are just enjoying the conviviality our group under the leadership of Alberto and Guru Sam.

We welcomed Jessica, who I met when doing a morning run through Waikiki. She mentioned she wanted to join the clinic and I gave her the details of the HMC. Much to my surprise, she showed up and did a great 12 miler! See you next week! Nice to have Anita back; she joined her daughter today, also in the White Group. Please take care of your back and take it easy!

Our “usual” cast of runners were present today – Laura, Mimi, Lynnae, Sondra, Kara, Satsumi, Masami, Benica, Korwin, Byron, Marc, Nick, Liz, Uncle Les, Wesley, as well as and many “newcomers” whose names I will get to know in the future.

Please keep up your weekday “homework” runs; our Sunday runs are going to get longer very quickly and without these “foundation” runs, Sundays are going to get tougher and tougher. Also, experiment with gels, bars, etc. and drink replenishments.

Have a safe trip to San Diego, Brother Sam and we expect you back in two weeks!

Blue Group by Andy Hirano

The Blue Group started their 2^nd 12-mile run with 17 folks. Welcome to two first timers Ann and Steph. They already have signed up for the marathon and decided to come out to train with us. The run out to Wailupe Park was nice with some slight drizzle here and there. The summer season starts with the longest day of the year. Peter reminded everyone of Lahaina Noon which is the day the sun is directly overhead; that latitude position on the globe where the sun is directly over the Hawaiian islands. The Bishop Museum lead a contest to name the event, which resulted in the name, Lahaina Noon. Lahaina means “cruel sun”. On the route back to Kapiolani Park we inducted another to the “Fall of Shame”; Emily. However, it appears no scrapes or bruises, which are good news. Couple of folks had close calls. We tend to drag our feet just above the pavement, so any short lip causes the potential to trip. We need to either watch out for the uneven pavement areas or lift your feet a little higher. Staff leader Fiona will be on a trip the next two weeks to Australia to visit her parents. Staff leader Pam is on her trip for several weeks in the western US. Be safe on your runs and see you next week.

Green Group (Beginner’s Group) by Rosemary Kyte and Norm Uyeda

The Lucky 13 (13 minute pace group for the Beginners) completed 10.6 miles today, with Norm doing the pacing and Thaddeus assisting. The weather started off great but it really got hot when we hit the turn around telephone booth. We slowed it down a bit on the way back until the breezes picked up again. Some of the group were commenting on knee pain on the longer runs and were reminded that an ice pack will work wonders after a long hot run. Rosemary’s 15-minute milers this week included Toyin, Eileen and Victoria, covering the 10.2 mile route. We had comments about how much stronger we feel over the same distance with a base of at least 8 weeks of training and when we can get in the mid-week homework. Our plan for July is 30-mile weeks. Reminder to come early next week due to the Tinman Race and the parking problems that the race causes. Entry into Kapiolani Park might be easier through Leahi Avenue rather than Paki Avenue.

Da Comment Corner

“Secrets” of the HMC

“Homework runs”; proper hydration; LSD (long slow distance) running; and, making running FUN!

See you at the water stops,

Blair

Having covered the 5% variance and collapse points, this week Dr. Scaff elaborated on the 10% Rule.

This is a simple way to safely increase your mileage or intensity (speed) by noting your weekly mileage. If it is 30 miles a week you should be able to safely add 3 miles the following week, or race for 3 of the 30 miles.

Table Duty

Much mahalo to staffers Gail and Leanne for doing such a great job on table duty! The cold Gatorade and water, and the pastries and fruits were a very welcome treat. We were all looking forward to it after our runs today.

Group Reports

Advanced Group by Les Young

The AG of five runners ran 14 miles in really muggy weather. I kept an 8:45 pace going out being that this was my first 14-miler coming off a four week injury recuperation. The group was kind enough to stay with me for support. However, on the run back, there was no respect for the seniors. The group ran an 8:15 average pace leaving me and Kozo to tend to our wounds. Kozo kicked as usual after the Diamond Head stop. I walked and ran the last two miles in. A little more work before I “own” 14!

Red Group by Jeff Beard

The Red Group went out to the first beach park for a 12-mile run on Sunday. The “rabbits” (Nancy, Greg, Prasad, & Kenji) really took off after Triangle Park – I didn’t see them again until they were coming back from the beach park, as I was coming in. I asked them what their pace was as they whizzed by – they told me 9:00 minutes per mile! I struggled back in around a not-so-blazing 9:30 – but what pleased me most was that I was able to run the 2 miles back from Triangle Park at around a 9:00-9:10 pace – that’s the way I want to finish the Marathon! It was hot and humid again – the usually stiff breeze and overcast skies made it more bearable, but when the breeze died down and the sun came out (like, when I was coming up Kahala Avenue. – how does it know?); it was HARD! It looks like we’re going to get this kind of weather for a while, so get used to taking your supplements of choice – gels, bars, pretzels – it doesn’t matter what it is, you need to get used to taking them regularly – you won’t be able to do the Marathon without them. Also, drink more water than you think you need – it makes a big difference. Hope to see you all next week.

Pink Group by Rosie Adam-Terem

We had a small group of our regular runners this nice, overcast morning and ran to the first beach park at our intended pace. Because some of our runners are coming back from injuries, on the way home a couple of people walked to avoid doing too much too soon – following Dr Scaff’s advice of listening to the body and building back slowly. Some others, sensing that they were not quite in 12-mile condition this morning, decided to run round the park and visited the summit of Diamond Head for a nice side adventure. Running is a wonderful activity: it is so flexible and each person can figure out what is right for them on any given day.

Rosie ran the Pacific Coast Angel Island Trail Run in Northern California, a beautiful 25K hilly course with views of San Francisco bay, skyline and the Golden Gate Bridge. It took just over three hours, with lots of time for picture-taking, and she placed second in her 10-year age group. Trail running is an enjoyable change of pace and style that seems to help strengthen the feet, ankles and proprioceptive system, as several of the Advanced Group runners have noted.

Some of our members are planning to run exotic marathons: Berlin in September, for instance, and the October Athens marathon.

Happy trails!

Purple Group by Nelson Shigano

The purple group went out for a 12-mile run this Sunday. Fortunately the clouds came out and gave us some relief from the sun. Remember to hydrate and to take energy supplements because the runs will only get longer. Runners this week were, Doug, Dean, Robert, Wade, Karl, Lorna, Benny (welcome back), Rachun the stud (ran 10 miles before the clinic and ran with us for a few miles) Gannon and myself. Average running pace this week was less than 10:30 for most of the runners. Next week the purple group will be running 12 miles again and Captain Mike should be back to lead the way.

P.S> – I will be on Maui next weekend, Nelson.

Grey Group by Ivie Kumura

15 GREYS did our first 12-miler for the month of July. It was great weather for this, no scorching sun, though a little humid. We all did great! Staffers: Max (Horatio) our rock, Andy (pacer), and myself, accompanied by: Eric, Beverly and Dave (sorry, been calling you Doug)!, Jim (welcome back!), Dennis, Dr. Rob, Jing, Christine, Tom, Joe, Lance, and Nikki (our daughter). Nikki joins us from the beginner’s group, coming to clinic as her Father’s Day gift (Dennis’ request). Call it “youth” for someone to be able to run 12 miles for their first non-stop run. So, all of us GREYS, it took us several months to get here, but we got here the “right” way.

We are building our BASE, as Dr. Scaff discussed. We are conditioning our body to endure the distance, and settling into our most EFFICIENT stride, breathing pattern and pace. This is our most natural and comfortable running forms, which all of you seem to be there! Born to RUN! You should be doing minimally 1 to 1.5 hours of homework runs twice a week. Somewhere between July and August, we add another day; running 30 to 35 miles a week (include your long Sunday run as miles towards this). Thank you all for your commitment. In honor of John Wooden, I will quote him, “Success is peace of mind which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable.”

JULY SCHEDULE:

• July 4th, Unofficial meeting at 6:30 a.m. Distance: 11.21 miles completed in 2hrs 20 minutes. Average OVERALL PACE 12:32, Average running pace: 11:17, 11:26 1st half, and 11:08 2nd half Calories: 1344 (NEGATIVE SPLITS, yay!)
• July 11th 11.5 miles (to Wailupe Beach Park) Distance: 11.5 miles completed in 2 hrs 19 minutes. Average OVERALL PACE 12:06, Average running pace: 10:45 to 11:11 1st half and 10:33 to 11:01 2nd half (NEGATIVE SPLITS, again!) Calories: 1392
• July 18th – 11.5 miles to Wailupe Beach Park
• July 25th – 12 miles to Wailupe Beach Park, including Kahala Avenue

With the calories burned, we should be losing weight, or allowing ourselves that trip to Cheesecake Factory, or Makino Chaya? Impressive!

White Group by Sam Usman

What an awesome day, 37 runners in tow. Staffers Alberto, Laura,, Leita, Hao, Sal and I led this large group today. There were 4 newbies; and, we welcomed back Megan, a 4.45 hour marathoner after a 3 month layoff; we also welcomed three first timers to the group. The whole White Group looked fit, good looking and happy!

Blair without you on our tail was very hard; we went out very seriously in single file on Kalanianaole Hwy but on the way back, since we could see in coming traffic, it was hard to manage the single file. But, we did it diligently and everyone came back safely. Laura, after 2 weeks is back and is as “lean and mean” as usual; and Melissa was our “Ms Congeniality” who was keeping the group in very good spirits!

We finished our first 12-miler with everyone intact!

Blue Group by Blair Hoashi

Since Blue leader Andy was away, White Group leader Blair was privileged to lead the Blue Group today. A group of 15 runners started out together but after the Kahala stop, four “senior staffers”, Maile, Val, Muriel, Sandy plus Marsha (sprained ankle) headed back. Val and Sandy started with the clinic 19 years ago and they still look young and vibrant! The clinic does wonders!

So, Richard and I, accompanied by 7 FFF’s (Fantastic Fit Females) finished the group’s first 12 miler of the year! Staffers Fiona and Pam, newcomer Emily (a “twenty something” wishing to add the marathon to her “bucket list”; she leapt off a bridge in her bungee jumping experience and skydived on her birthday), and friendly, sociable and determined runners Elena, Cathy, Mel, and Jo comprised the FFF’s! Richard, you weren’t “chopped liver” either! Great job to everyone!! The 12-miler was done at a steady 12:00 min. per mile pace.

Member Cathy wanted me to pass on her gratitude to Staff leader Fiona who assisted her on the group’s run last week; Fiona initially slowed down to help Cathy, who was feeling the effects of the heat, then walked in with her make sure she was ok. Great job, Fi!

Green Group (Beginners’ Bits) by Rosemary Kyte

Congrats to all the beginners including the Lucky 13 Green Group who completed their first “official” 10.2 mile training run today. Everyone is encouraged to faithfully put in their weekday training runs as we have reached the point where it becomes a challenge to complete the entire Sunday run when you haven’t done your “homework.”

Tony Padua did a superb job of being the pacer and Green group lead today, with Sandra, Thad, Harry, Jason and Norm providing assistance. Welcome to the many first timers who joined us today – hope to see you next Sunday and every following Sunday.

Rosemary’s group at a 15-minute mile followed close behind for the first half at least; passing by the “Lucky 13s” as they doubled back through neighborhood. Our plan for July is 30-mile weeks, with 10-miles on Sundays. Safe options for the 20-mile mid-week homework include: 4-day training (Sunday morning, Monday night, Wednesday, Friday); and splitting a day’s run between a morning and evening session *on the same day*, each session of at least one-hour continuous training. To avoid injury, honor the “day off after each training day” rule.

Da Comment Corner

Blame the Broccoli, Melons and Bell Peppers

For runners having GI problems, please check out the article called “Fridge Wisdom” in the May 2010 issue of Runner’s World.

Check out Norm’s photos about our first Bus Run and “Where have you been, HMC members?”:

http://picasaweb.google.com/nuyeda/WhereHaveYouBeenInYourHonoluluMarathonClinicShirt#

We now have over 700 members subscribed to these updates each week!

See you at the water stops,

Blair

Nearly 180 runners boarded 3 school buses to participate in our first bus run. Most of the runners were dropped off at the Mauanlua Bay stop; a few were dropped off at a shorter location. Thanks to everyone for being so punctual and orderly. Also, much mahalo to everyone who donated more than the required $2.

Initially, the overcast skies made our start very comfortable but as the run progressed, the “trades” blew much of the cloud cover away and the sun started to bear down on us. It was hot! I hope everyone was properly hydrated and took in a few pretzels. Our next bus run is tentatively scheduled for August 1st!

No official clinic On July 4^th:

Please check with your staff leaders about unofficial runs on Sunday.

Table Duty

Special thanks to the person or persons who set up an informal “drink and food” table. Thanks also to Jeff Beard who frequently supplies us with his great homemade banana bread!!

Group Reports

Advanced Group by Les Young

The AG had seven runners for the “Bus Run”. We did approximately 12 miles by adding Lunalilo Home Rd. and Hawaii Kai Dr. to the total mileage. I have been convalescing for the past three weeks and finally got my epidural shot this past Friday. My back feels a lot better, but I still have some numbness and stiffness in the legs. Another week and I should be fully regenerated. The group ran an 8:30-8:15 pace while I lagged behind at a 9:00-8:45 pace. Big Mistake!!! Violated the 5% recovery rule and could only complete 8 miles. As soon as my running form broke up I knew I was running inefficiently and I was risking injury. The temperature was 85-86 degrees. The group kept hydrated making sure to find every water stop. I monitored the group for signs of heat exhaustion to include dizziness, nausea, weakness, and redness of the face. Thanks to Jeff Oh who ran back, got his truck, and picked me up. The group will meet next week at 7:00 a.m. at Paki.

Red Group by Jeff Beard

The Red Group went out for a 10.8 mile run on Sunday – around the Hawaii Kai loop, then back to the park. Most of the group (Greg, Nancy, Jeff (from the Advanced Group), and Prasad) took off on a sub-9:30 pace – by the first 3 miles, they were out my sight! I finally caught up with Prasad at the gas station, and we cruised in closer to a 9:45 pace. I felt strong the whole way, like I’m finally getting my strength back. It was hot and humid again – the occasional breeze helped a little, but it was still muggy – most of us couldn’t drink enough water to stay hydrated and cool! Reminder – we’ll meet at the park at 6:30 this coming Sunday – hope to see you all there.

Purple Group by Nelson Shigano

There were 7 members of the purple group which ran our first bus run. Staff leaders Rachun, Erico, and Robert led Doug, Ellie, Dean, and Gannon from Hawaii Kai to Kapiolani Park for a 10.8 mile run. Congratulations to all which finished in good form on another hot day. Next week the purple group will be meeting at 6:30 a.m. at Kapiolani Park for a 12 mile run

Grey Group by Ivie Kumura

24 GREYHOUND bus runners made it this past Sunday. Andy, Max (welcome back from Florida), Dr. Rob and Donna (also, welcome back from Florida and the Carribeans!), Louie, Nellie, Sachi, Jae, Pierre, Joe, Lance, Miles, Eric, Mitchell, Christine, Jesse, Michelle, Beverly, Doug, Dennis, Jing (welcome back from Beijing!), Tom, Samantha (welcome Newbie!), and Ivie. We managed a 11.15 mile run, through Kalanianaole Highway, Kahala Avenue, and the marathon finish! Though it didn’t ‘seem’ hot, it was very humid, so we were able to practice ‘hydrating’ ourselves, even if it is ‘perceived’ to be ‘cool’.Thank you Sachi for providing us with ice cold water!That hit the spot for us! Samantha, new to the route and clinic, was quick to ‘thank the trees’ for the shade, and note the highway was really, an ‘obstacle’ course. Reminder: fire hydrants, bus stop benches, trash cans, come up fast as we are running in a pack. Be aware of what comes up in front of you! Runners, strollers, walkers, and bikes, come up even faster! Lets’ continue to be safe! I know what it’s like to hit those trash cans! OUCH!

Michelle, good luck to you, as you move back to Maryland! We enjoyed running with you, whatever marathon you do there, is sure to be exciting, whether the Battlefield Run, or the Marine Corps. We’ll miss you!
Kahala Avenue, up Diamond Head to the last 1.2 miles to the marathon finish tests the strength of our mind. Remember your relaxed, efficient stride, and remember to breathe comfortably. Practice your most comfortable breathing pace, relax your abdominal muscles, and breathe slowly, efficiently, rhythmically and deeply.

JUNE SCHEDULE
June 6: 10 miles – goal: 10:45 to 11:15 pace (I think we did it) We averaged 10:45 to 11:00 up to mile 7. and 11:30 including water stops.
June 13th 10.1 miles – goal 10:45 to 11:15. We did 10:18 to 10:41 for the first half, and the second half, not a faster pace. We reversed it, positive splits. Oh no, we need to practice again! Our overall pace, including water stops was 12:12. Runner’s World also states about water breaks:use walk breaks to successfully complete long distances. It’s a smart idea anyway to walk through an aid station (or while you’re on a training run) to ensure fluid gets in your mouth, not on your shirt. The walk should be quick-paced (no strolling) and short. THE PAIN!
June 20th 10 miles – goal 10:30 to 11:00 –This was a successful, “correct” training run. 10:46 average 5 miles and 10:42 average pace 2nd half. Overall pace: 12:02 including water stops.
June 27th Bus Run – We did Kahala Avenue, and the marathon finish! (fyi: 26 miles takes us to the start of the tennis courts, .2 miles, if you have enough gas, you can sprint to the marathon finish!) 2:18 total time. 11 miles 12:34 overall pace. 10:42 to 11:36 running pace. much longer water stops, this time!

JULY 4th – Unofficial Clinic – We will meet at 6:30 a.m. same start, Kapiolani Park, Marathon Clinic – 11 miles, to 1st Beach Park, Wailupe Beach Park, skipping Kahala Avenue, and Waiholo residential area.

White Group by Blair Hoashi

Another large group made up the White Group on our first Bus Run; 35 runners were led by group leaders Alberto, Guru Sam, and Sal. Blair held up the rear of the group as usual. The run started under cloudy skies but the sun and heat started to creep up on us as the run progressed. The group decided to do the “loop” to add approximately two more miles to our bus run. Our “usual” first water stop (at the Hi Kai gas station) was again not working so we settled for just a quick rest and water postponed until the next stop – not a good situation on a sunny day. Anybody know someone we can call to get the water fountain at the Hi Kai gas station fixed?

The group ran smoothly through the “mid part” of the actual marathon route (the beginning of Hi Kai and its loop) and greatly appreciated the water fountain at the church (16 mile turn around). We made our way to the “second beach park” (14 mile turn around point) and welcomed its bathrooms and water fountains. Our next stop was the “first beach park” (12 mile turn around point), which is many runners’ favorite stop. We greatly anticipated then savored the “oasis” at the Kahala gas station where Gatorade and PowerAde flowed freely. After the sighs of relief, conversation began to “flow” again – perhaps a sign that the group felt rested and was ready to continue their homeward stretch.

Due to Guru Sam’s wisdom, the group took a “semi” Kahala Avenue route because of the road construction going on. Remarks from other groups validated the Guru’s decision to avoid the Kahala stretch. We went along the golf course, crossed onto Farmer’s Road, and went through the neighborhood on to Triangle Park. The group then made our way back to our starting point. The 10.8 mile run burnt off approximately 1,400 calories and our running pace was between an 11:30 – 12:00 minute per mile pace.

Marie (Ms. Chile), Lea, Lynnae, Kara, Clayton, Byron, Marc, Craig, Les, Liz, Mimi, Ujol, Sondra, (USC) Kara, (USTA) Melissa, Nadia (Ms. Brazil), “New York bound” Joyce, newcomer Tiantian and many others who I will get to know as training goes on, were part of our jovial group. My eroding memory cells can only take in so many new and interesting people and things so apologies to those I did not mention!

No formal clinic this coming Sunday but staff leaders will be there at 7:00 to lead the group in a 10 – 12 mile run, right Sam and Alberto?

Blue Group by Andy Hirano

The Blue Group started the bus run with 22 runners in our 10-mile route to the actual marathon finish line. This was the Blue Group’s 6^th 10-mile run. The weather was hot. Along the way, we enjoyed some refreshing ice cold water courtesy of Franklin and his wife Sachi. Thank you for your thoughtfulness. The run was nice as we met up with a number of other groups along the way. Well we did the actual marathon route along treacherous Kahala Avenue. It was really bad as there were pipe along the shoulder and in the middle of the street, leaving little room for us to run safely on the remaining grassed area. What an experience. The group made it up Diamond Head and on to the marathon finish line. We ended up with 12 runners. Congratulations! Next week, since there is no official clinic, the Blue Group will begin their run at 7:00 a.m. for those who still want to come out and run on Sunday

Green Group (Beginners’ Bits) by Rosemary Kyte

Our Beginners group covers all walking and running speeds up to about a 13-minute mile. Thaddeus led the “Lucky 13-minute milers” for our 8.4 mile bus run, with Harry taking midpoint and Norm handling the sweeper duties. Rosemary followed at a 15-minute mile pace. We also had Libby and Gail Fk on the course. The the large lead group stayed together surprisingly well considering the heat. We decided not to run on Kahala Avenue due to the ongoing construction that took away the parking lane on one side of the street. For next Sunday – the 4th of July holiday – Norm, Harry, Thad, and Rosemary will be down at Kapiolani Park for an unofficial Clinic at 7:30 a.m. on Sunday. Plans include a “short” 10-miler to add the phone booth to our list of turnarounds.

Da Comment Corner

As I notice the influx of women runners, I am glancing at this month’s main article in the Atlantic entitled, “The End of Men“.

Have a fantastic week and Happy Fourth of July!

See you at the water stops,

Blair