Blair’s Weekly Update 06-11-2017

Group Reports:

Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)

This Sunday, Pink ran 4 miles before the bus run.Led by Henry and Richard, Pink continued another 9 miles from Hawaii Kai back to the Clinic. In all, Pink ran 13 miles.

Next week, Pink will meet at the Clinic at 6:30 a.m. We will run around Ala Wai (5-6 miles) before Doc’s talk. After the talk, we will run another 6-7 miles , to make a total of 12 miles.

Homework-run 3 times during the week: at least 2 long runs (8+ miles), another speed workout or hill. Make sure to listen to your body, and rest between your long runs.

Run safe, run happy!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group completed an 11-mile run at an average pace of 11 minutes per mile on a warm, sunny day with some breezes along the way. The Silvers included Russ, Cody, Lee, Tavy, Melissa, Koko, Cindy, Jun, Trieu, and Carl, with Lynnae as sweeper.

While this was the first bus-run of the year, the majority of the group chose to start in Kahala and run out to Maunalua Bay to meet the bus runners, then turned around and headed back to get 11 miles. Many were especially grateful for this early start due to the extremely hot conditions! We tip our hats to all of the bus runners that endured the heat – good job. This was a good reminder to carry supplements like jelly beans or gummies, to address even the slightest indication of discomfort from the heat. Paying attention to the body’s signals was super important today. It’s part of the training.

The Silvers also spent some time together after the run to convey our best wishes (with food) to two members of our group, Russ and Cody, who will be deployed soon for military service. We are proud of our runners who’ve dedicated themselves to serving our country, and also found out that Russ makes some awesome brownies from scratch!

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between.

Tip: Lack of proper hydration following a long run, could leave you feeling overheated, worn down, aching, and could even bring on cramping in your legs. A popular method for relieving cramps immediately, is eating mustard (don’t smear it on your muscle). Some runners and hikers swear that if they eat a spoonful of regular mustard they can feel the muscle relax immediately. Follow up on it with massage, very gentle stretching, and drinking more water to keep the cramping from coming back.

The runners’ high moment: When you get to the bathroom stop just after it’s been cleaned and there’s even soap at the sink so you can really wash your hands. It’s good to be clean, even if you’re dripping with sweat.

Upcoming:

  • 6/18/17: 6:30 a.m. early start at Waiholo, 10.5-mile run out to Paki Avenue and back. Please be sure to start on time to ensure attendance at Doc’s talk. Stragglers will have to catch up. (Note: Lynnae’s got the chips.)
  • 6/25/17: 6:30 a.m. early start at Waiholo, 10.5-mile run out to Paki Avenue and back.

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

Our first bus run of the season was met with great enthusiasm and energy. Back from vacation, Russ H. did not miss a beat and led the group from beginning to end. Russ H. held a consistent 12 – 13 mile per minute pace leading a group of 17 white group runners (up from seven last week). As predicted, we encountered tailwinds but not a single drop of rain or drizzle to provide relief from the hot-humid temperature. Russ mentioned that he normally runs on an early morning schedule and is normally finished by the time we reach our half-way point. Thank you for your sacrifice and commitment to leading the group through its runs. Scott did start early and met up with us at Maunalua Bay; our starting point and his halfway point. By the time we reached the gas station, he was done. Lucky guy!

By coincidence, most of the white group got onto bus #1 so we had the opportunity to chit-chat on the way out. Runners who were returning back from vacation, partying, hiking, etc. etc. etc, were Elena, Elaine, Andrew, Jaime, Danell, Mika, Yuna, Ariel, Marge, Erin, Debbie, Chien Wei, and a few others whose names I did not have the opportunity to catch. All in all, youth and/or stamina appeared prevalent across all of the runners with the exception of yours truly…oh, and Elena, who was fortunate to pick up two beautiful perfectly ripened red & yellow mangoes ready to eat! She sacrificed her running pace to carefully cradle the mangoes in her cool neck wrap all the way back to Paki Pavilion. All I can say is if Guru Sam were around, those mangoes would be history and would have been eaten by the time we reached Triangle Park! I believe I overheard that in the end, she donated the mangoes to Jeff who regularly makes mango bread for the clinic. Great teamwork!

We were hoping to see Chantel and Wil but to no avail. Regular Mitch was also was missed. Maybe the Punahou Alumni Luau was too much weekend excitement for these missing runners? Please feel free to join us anytime after you have recuperated!!

Last but not least, time to start doing homework runs! I keep reminding myself and must practice what I preach. Remember we should be at or around a total of 30 miles a week (regardless of pace) including Sunday. Now is also the time to start thinking about your running routine. What you eat the night before, the morning of, and how you supplement your run – what your stomach can/cannot handle. Strongly consider wearing UV protective sunglasses, use sunscreen, and bring a water bottle to stay hydrated. Try out running gear for comfort, fit, and to minimize chafing. Start to think about when you will be changing out your shoes and when you will be breaking in the pair in which you plan to run the marathon. Many, many things to contemplate. Now is the time to start thinking about them.

See you all next week!

Beginners:

Sweet 16s by Annette Hayes:

Fifteen dedicated walkers in the Sweet Sixteen group encountered the first bus run of the Marathon Clinic. We walked from Maunalua Bay back to the Park, giving us a good idea of what to expect on the day of the Marathon. Not only did we see the scenery on the return leg of the Marathon route, but we learned where the water stops and bathrooms are located. It was a very hot day, with a few breezes, but that did not hamper our eager spirits. Note: we train in all weather conditions, as you never know what it will be like on Marathon days. The days are longer now, for a short time more. The summer months are usually quite hot. Now is the time to start thinking of bringing your water bottle and start experimenting with energy supplements (gels, chews, etc).

Extend your homework runs by 15 minutes this week. Next week is Father’s Day. Bring dad along for a jaunt around the park and thank him for all the pearls of wisdom he doled out. Happy running!

Green 15s by Lou Crompton:

Great day for a Bus Run… mostly overcast. Of course we didn’t see any other HMC group on Kahala Avenue… we beat up our bodies on that stretch of land almost every Sunday… we leave Farmers Rd etc. for those fast folks… Green Team will do Hawaii Kai loop for Bus Run 2, so today we just came back to the park using the same route the bus took to get us out there… that was about 8.6 miles, 2H 10M for us or 15.1 pace. Mahalo to Jeff for double duty today: collected $ at the onset and was waiting with his mango bread at the end. Remember to do 3 hrs of homework during the week. Next Sunday we go out for 9 miles… and no stepping on the heel of the person in front of you. Aloha.

Da Comment Corner:
Homework runs become vitally important as our Sunday mileage gets longer. Hard to “fake it ” and mentally, no homework usually means no confidence on these longer runs.

Bus run 2 in August. Get ready!

See you at the water stops!

Blair

Blair’s Weekly Update 06-04-2017

Table Duty:

This week was delicious snack. Volunteers were Jeff, Andy, and Rich.

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run 9 minutes/mile and faster. We ran a little over 11 and listened to Doc’s talk on injuries.

Anyone not doing the bus run next week will meet at 6:15 a.m. at the Kahala Aloha Gas Station. :O)

Silver Group by Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

June brought more changes for the Silver Group as we got an early start on our first 10-miler. For the next five months we will be meeting early in an effort to beat the heat as our distance training increases. We had a small group today that included Lynnae, Paul, Trieu, Kin, Cody, Melissa, Russ, and Ron, and JT. Although it may have been difficult to wake up so early, the rewards were soon evident as we enjoyed the coolness of the early morning and were treated to trade winds throughout our run. In the end, we managed 10.5 miles today at an 11 min pace.

Homework: Two to three runs during the weekdays for 1.25 hour each at a comfortable pace with a rest day in between.

Tip: If you’ve been sticking to the training plan, congratulations, you have a good base of miles and ready to step it up a notch. On the other hand, if you’ve been slacking in your training, the summer months will be challenging. Summer is a good testing period for your endurance level. Remain disciplined through the summer, which will serve you well later on. This is also a good time to encourage friends to give the Clinic a try while the miles are still low-ish.

The runners’ high moment: Finding an ideal spot along your route to set up a water/snack stop. Being handed a snack bag at the end of your run full of salty snacks.

Upcoming:

  • 6/4/17: 10-miles. 630am early option at Waiholo.
  • 6/11/17: Bus Run #1. 7:15 a.m. meeting time with $3. For those who did not sign up for the bus, we will meet at 6:45 a.m at the restrooms located at Kahala Community Park (attached to the Elementary school), on the corner of Pahoa Avenue and Moa Street. We will run out to Maunalua Bay to meet the bus. Target 11 miles.
  • 6/18/17: 630 a.m. early start at Waiholo.

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

A die-hard group of nine (9) started out from Paki Pavilion to tackle the first 10-miler of this season. Led out to the halfway point by Ivan, the group encountered hot, cloudless skies that were appreciatively offset by very breezy tradewinds. It was a classic beautiful beach/picnic/surf & swim day. The jury is still out on whether it was a good running day…ugh

White group runners included Jaime, Mika, Yuna, George, MItchell, Erin, and Alan. Ivan and Scott did their first half of the run earlier so they were finished when the rest of the group hit the half-way point. Mika, Yuna, and George had a prior engagement which had them leaving us at the four mile (gas station) mark. The remaining six of us made the trek out to the “first telephone booth” where Ivan then bid us farewell and Alan also stepped up his pace and moved ahead. The remaining four of us pushed ahead. On our way back, we were very fortunate to encounter the two owners of the homes that have water fountains on their property. When we thanked them for their generosity. Both owners were very humble and gracious in their response. From triangle park, we ran in a different mile-per-minute pace and finished at different times but we all enjoyed the refreshing sandwiches, fried rice, and sweeeeet watermelon that the table crew had to offer. Thank you!

On a side note: Coming down Diamond Head hill, we did see Sam in his white “rescue wagon” van. I was very tempted to hitch a ride but pride overruled….at least this time.

Homework: Jeff recommended to all intermediate group runners that we should be at or around a total of 30 miles a week inclusive of Sunday’s 10-miler. So Sunday’s run plus three homework runs of approximately 6+ miles each/at approximately one hour each outing.

June 11, 2017 – Bus Run – Please plan on being at Kapiolani Park around 7:15 a.m. Buses leave promptly at 7:30 a.m. This run is a very comfortable run with tailwinds the entire way and only require tackling Diamond Head hill once!! Water bottle is recommended. Start to think seriously about gel supplements or other types of supplements.

See you all on Sunday!

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

13 people started together for the first 10 miles! Luckily, the weather was overcast and little windy. But it was still HOT! Well, I’m so proud of these gangs who made it even though it wasn’t exactly 10 miles. Some were going back to the park before got to 10 miles marker but it was the best decision when you listened to your body.

Andy was on table duty, Val was out of town, so me and John took the group today.

Mahalo John to keep supporting da group from behind… and took care of new guy!

Next week is the first Bus Run. We’ll go to Moanalua Bay Park and run 9 miles.

Be at the park by 7:15 a.m. and don’t forget to bring $3 plus some snacks? C u there!

Beginners:

Buff Walkers by George Ushijima:

We had a wonderful outing this past Sunday. The weather was warm and sunny with a noticeable breeze. We all started out of Kapiolani Park, headed up Diamond Head road and followed a bit of the marathon route. We hung a right on 18th avenue and then turned into Kilauea Avenue. We reached our halfway destination of the Aloha gas station across from Kahala mall. We headed back to the park. We cut through the multimillion dollar neighborhood for an easy pace.

This coming Sunday will be the bus run. Please be there earlier than usual, like around 7:15 a.m. We will all try to get on bus #2. The plan will be to get dropped off at Moanalua bay across from Roy’s restaurant and follow the marathon route back to Kapiolani Park. Don’t forget your $3 (or more for donation)

Keep on walking!

Sweet 16s by Annette Hayes:

The Doc talked about prevention of running injuries by not over-training. Have a rest day between homework runs. It’s OK to do other cross training exercises on alternate days. Build up your core strength and the risk of injuries decreases. Listen to your body, and rest if you start to feel sore or tired.

There were 15 Sixteens who gathered today for an 8-mile walk to the gas station and back. Glad to hear the chatter behind me as we enjoy the camaraderie of others. The occasional breezes helped to keep us from being too uncomfortable. Next week is the bus run. We will depart from our regular meeting place at the park at 7:30 a.m. Have your $3 bus fare ready. Donations are optional, but very welcomed. We will be dropped off at Maunalua Bay in Hawaii Kai, and will take part of the Marathon route back to the park. Remember to bring your water, as there are fewer water stops along the way. See you next week.

Green 15’s by Lou Crompton:

Little green ones just keep on trekking along… last Sunday an informal group of 18 went out for 7.5 miles and today we had 21 going out for 8 miles with a pace of 15.2 m/m which would be good for a 6-38 marathon finish, so our group remains on its trajectory toward a 6-35 finish in December. Two of our folks decided their bods just weren’t up to doing the distance at the pace and cut the outing short… anyone could have an “off day”, but be sure to do your homework runs… a lack of homework is hazardous to your Sundays. And since it’s June, homework is bumped up to 3 hrs a week plus Sunday. Mahalo to Jeff and Andy for the refreshment tables. Next Sunday is Bus Run day – hooray. Bring $3 (or more) and be at our assembly place by 7:15 a.n. Green Team will offload at Maunalua Bay, meet at the corner of HI Kai Dr & Kal Hwy ASAP, and we’ll take the last few miles of the marathon course back to the park. Aloha.

Da Comment Corner:

First Bus Run:

9-miler from Hawai’i Kai back to the clinic start. Might be hot so bring a water bottle and take it a bit easy at the start. Have fun!

See you at the water stops!

Blair

Blair’s Weekly Update 05-21-2017

Doc’s Talk:

Dr. Scaff spoke on running styles – no perfect way of running; everyone has their own unique style which works for them. Thank goodness!

No clinic this Sunday, Memorial Day – please check group comments to see where your group might be meeting unofficially.

Table Duty:

Mahalo for the team providing Table Duty on Sunday: Stephanie Uejio, Becky, Dean Takashige, Eileen Min, Lisa Valderueda, Carol Ogata, and Norm Uyeda.

Group Reports:

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

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

No clinic next week, so next week we meet at 6:15 a.m. at Tantalus, by the triangle park near Makiki Heights Drive and Makiki Street. If folks have alternative suggestions, please let me know :O)

Beginners:

Lucky 13s by Russ:

Today was another clear and warm Sunday, with occasional breezes to cool off a little.

The “Lucky 13” members of the White Group persevered the beginnings of summer heat and humidity to finish their approximate 8.3-mile run. Congratulations to all runners for staying together as a group and supporting each other. We were led by veteran leader Russ H. who gave us a bit longer rest periods at each water stop to refresh ourselves. At Triangle Park we were reminded of the option to experiment with different running groups by trying faster and/or slower groups, to find the group that you feel most challenged or comfortable, whichever the case may be. We were also reminded that now is the time to start considering supplements, to stay hydrated, especially when the summer heat and humidity start to become more prevalent. In staying hydrated, we were also told to consider wearing a belt with water bottle(s) for hydration and convenience, at and between water stops.

Sam returned to the group this week, filled with stories from his Southeast Asia trip. He joined friends and family for a celebratory wedding! We are happy to have you back and setting the initial pace for the running group. Blair continued to wisely monitor recovery of his knees and did an abbreviated run. More than likely, the two were probably seen sharing their stories of mischief with Sam’s arms flailing about as he tells his stories with great animation and energy!

We were ecstatic to see Malia, who rejoined the group after returning from one of her many vacations. She was able to fit one quick run in with us before jet-setting off to yet another vacation!! Safe travels and don’t forget to run and take plenty of pictures!! Malia is the epitome of living life to the fullest!

We also spotted Chas warming up for his anchor position in his Ekiden team’s last leg. You really can’t go wrong with Chas being your anchor runner!

This week’s “Lucky 13” included Keiko, Elaine, Andrew, Mika, Yuna, Jaime, Mitchell, Tony, Malia, Sam, and just one other, whose name I missed.

Two noteworthy dates:

  • May 28, 2017 – 7:30 a.m., (Unofficial run) Meet at Triangle Park for a leisurely 6+ mile run to the “1st telephone booth” and return by way of Kahala Avenue. We are looking for leaders for that day, for if I lead, the run will be very leisurely and full of walking breaks!!!
  • June 4, 2017 – 7:30 a.m., The HMC will have its first “Bus Run” of this season. A couple of things to remember: $3.00 for bus fare includes great camaraderie and a breezy drive out to Maunalua Bay in Hawaii Kai.

Do not be late! Plan to be there at 7:15 a.m., as buses leave promptly at 7:30 a.m. There is no pre-run talk on the morning of the bus run, so no time cushion, no margin for error.

See you on Sunday at Triangle Park!!

Golden 14s by Dean Takashige:

Today we also got to cheer on the Ekiden runners, as we passed them along our route.
In a couple locations we were treated with water from the aide stations… Thank you since it was a hot day.

Next week is Labor day weekend and there is no official clinic. But the 14s will meet and start our usual time from Kapiolani park. Please join us for the last run in May.

Reminder on June 11 is the first bus run.

  • Sign up if you are planning to join us.
  • $3 at the door.
  • Be at the park by 7:15 a.m.
  • The buses will depart at 7:30 a.m.

Reminder as the days get warmer be sure to drink water at all the water stops.
Drink water or sports drink of your choice before leaving home 16 oz to get your hydration started. Its very easy to not drink enough water before its too late and then you get light-headed etc. due to dehydration.

Today we ran 7 miles out to Kahala neighborhood park and back.

Keep up with your homework and we will see you next Sunday at 7:30 a.m. at Kapiolani Park

Green 15’s by Lou Crompton:

Timely talk by Jack… 1 of our young ladies felt as if her pulse was fast at Aloha Gas… rest, a cold Gatorade and a slow escort back by a staffer took care of that. To check your estimated max heartbeat to stay below while jogging, subtract your age from 220, then multiply that number by 70%. A second method is to subtract your age from 220 and get a number; then subtract your normal resting pulse from that number. Example for a 32 y.o.: 220-32 = 188; 70% is 132. Or… 188 – 60 = 128. So an exercise pulse should stay below 128 to 132. If you’re 45, use 123 as an upper limit. Age 50 could use 120. Geez, at my old age, I’m maxed out pulling up my socks in the morning! Green Team had 23 members (incl a first 2017 appearance by Jordan wearing his 2016 Finisher shirt) for a 7-mile trek and a finish time of 1H 46M or 15.1 pace. Mahalo to Dean and crew for the goodies and bonus homemade brownies. Next Sunday green ones will meet informally at 7:30 a.m. for an opportunity to wave to returning Hibiscus racers – they start 5:30 a.m.. And on a “personal” note – yes, my old NB shoes survived their last “15-miler” and were unceremoniously tossed when I got home… Aloha.

Sweet 16s by Annette Hayes:

Dr. Scaff talked about different running styles. Whether you land on the balls of your feet or your heel, depends on if you are sprinting and taking long strides or running long distances and taking shorter strides. What is the best running style? It is whatever is comfortable for you.

Twelve sixteens gathered today for the same 7.75-mile walk we took last week. Cliff, Harry, Ron, Fran, Betsy, Linda, Chien Wen, Sue, Macy, Harriet, Asami, and Annette were challenged by the word puzzles as we enjoyed each other’s company. It was a hot day, but the few breezes were quite welcomed. Can you believe it’s not officially summer yet? Don’t forget to drink your water. Next week there is no formal clinic. Our group will still meet at the same place at 7 a.m. Remember that there is no refreshment table next week. We thank the volunteers for this week’s delicious baked goods—cookies, brownies, banana bread, and chocolate mochi —oh my! That’s why we run! Be safe, and see you next week.

Da Comment Corner:

First Bus Run – Almost everyone gets dropped off at Maunalua Bay in Hawaii Kai. Total mileage for the trip back to Kapiolani Park – approximately 9 miles. Please make sure to bring your water bottles and $3 for bus fare. Sign up on our sheet that’s posted. Lots of good camaraderie and one might be able to “still fake it” (finish comfortably even though one hasn’t been keeping up with the “home work”).

See you at the water stops!

Blair

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Blair’s Weekly Update 05-14-2017

Doc’s Talk:

Doc spoke on heart rate and monitoring it effectively.

Table Duty:

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

Table volunteers for 5/14

Group Reports:

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

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

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

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

See you on Sunday!!

Beginners:

Sweet 16s by Annette Hayes:

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

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

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

Green 15’s by Lou Crompton:

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

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

Da Comment Corner:

Keep up with your Homework Runs!

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

Hope you all had a great Mother’s Day!

See you at the water stops!

Blair