Blair’s Weekly Update 08-20-2017

Doc’s Talk:

Dr. Scaff mentioned the need to start planning your marathon strategy. He mentioned the need to make sure we back off from our training if our body dictates it.

Table Duty:

Much Mahalo to Annette for another round of table duty! Your generosity is always appreciated, especially on hot, torrid days like today.

Group Reports:

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

The Advanced Group welcomes everyone. Our goal is 9:00/mile and faster. Today we did 14, and some slowly extended to 15. It was a hot one, and next week should be too, so be sure to stay hydrated.

I’m happy to report that Les Young is doing very well, we all send our best to him and wish him a speedy recovery.

Next week we meet at the Kahala gas station at 6:00 a.m. :O)

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

Luckly, I could come for running this morning even though I vomitted last night. Surprised my body potential for quick recovery but I did fasting (cleans) my tummy, so no eating this morning and felt so hungry.

Anyway, we had two parts of running plan this morning. Part 1 is… early bird, Maile, William and Barbara, got together & going out for figure eight around da park. Did 2.88 miles in 33 minutes before Dr. Scaff speech to earn some miles to help running in da heat and humidity.

Bethany fell down today but fortunately it was not that serious situation. However, we need to be more careful on the bumpy road!

And here is Part 2!

Six of us (Maile, Ron, Grace, William, Charlotte) including a guest runner, Atsushi, from Japan were heading out to the first park today. Because my condition was still not perfect, so I asked members if we could skip kill hill training today. And it was not super humid day but sometimes wind stopped then we were suffering in heat… But our mascot dog, Baylie, appeared to greet us so that we could charhe energy, lol Finally, made it through over 14 miles! Total distance today including pre-run was 14.76 miles, yay!!

Next Sunday, still early bird run at 6:45 a.m. Wow, it’ll be last Sunday of August?! Anyway, welcome all members to join!

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

Wow! It was a sizzling hot day. I tip my hat to all HMC participants from all groups who endured the heat and humidity of the day. This season has been a relatively hot season. I keep trying to convince myself that training in the heat is for the better and will pay off on marathon day and I am getting a free facial from all of the heat and perspiring that is taking place throughout the run. Priceless!

Our group of seven started out with the Blue group led out of the park by leader Andy. Once we hit the first water station, White group runners settled in, reorganized, and we went off on their own as the White group. We thank Andy and fellow Blue Group runners for graciously allowing us to join the group.

From Triangle Park, we were led by returning leader Richard, who is slowly recovering from his injury but was able to lead us for the first six miles. Thank you. White group runners included Mika, Yuna, Danell, Jaime, Andrew, Blair and Scott. The benefit of being part of this cozy close-knit group is that we are able bond and continue to motivate each other to complete the run even when one feels like walking. Thanks to all of you for your motivation, commitment, and perseverance! It really makes these runs much more tolerable.

This coming week, ready or not, we will take on Kahala Avenue but may also consider deviating with a short-cut here and there. Stay tuned…

White Group Sightings: While driving in to Paki, I did see Ariel running solo. Good job girl!! Such a great display of self-motivation! I also saw the early White Group Russ H. and Francis running with a couple of other runners. Great job to all of you!

See you all on Sunday!

Beginners:

Buff Walkers by Roger Kobayashi:

Five intrepid and hardy souls set out for the first park along Kalanianaole Highway. The total walking time was about 4:30 (including water stops). I say about because I forgot to start my watch till the first water stop just past Triangle Park. So, I estimated that the time to that point was 45 minutes.

Two reference points: 1. HM Mile 9-10: 19:40 and 2. HM Mile 24-25: 20:05. Good job — The group pace slowed only a little bit from the early part to the ending part of the walk.

One topic was indicators of dehydration, how to keep track of your hydration levels during the event and during the rest of the week.

As part of the Susan/George/Roger tag team, George will lead the group next week while Susan continues her trek somewhere along the Pacific Crest Trail and Roger goes off on a “hot date”. Susan and George, hope you got to see the eclipse.

Sweet 16s by Annette Hayes:

Another hot and muggy summer day to be out on the road. It takes true dedication to endure the heat for 13 miles. We train for all weather conditions. Thanks to Harry and Fran for leading our group of 8 while I was doing table duty and Cliff was traveling. The others in the group included Linda, Betsy, Annie, Jun, Ron, and newcomer Anna. Thanks to Nelson for keeping the Oasis open. Cool drinks and snacks are just what is needed for the trip back to the park. Asami and baby Mikola were also out for their stroll. Never too early to start exercising.

Green 15s by Lou Crompton:

OK, so what do you call someone who could be a HI Tropics model, but comes to clinic lathered in zinc oxide? We just smile and call her Miss T… but in 20 years her skin will look as unblemished as it does now, and those who don’t use zinc oxide will look like… well, me! Use your sun screen, or else. Thru almost unbelievable fate, basically all the green 15 staffers were missing today… either planned events or emergencies. Fortunately Stephen agreed to help herd the gang of 15 today as we meandered around the aina for 12.9 miles, visiting Nelson along the way – mahalo for being there. Came back in 3h 21m at a 15.5 pace under less than ideal climate. Thanks to Annette for her array of refreshments. Next Sunday more people should be at the start gate and us green ones, us beginners, will go do our first half marathon of the year. In many cases the first 1/2 in our lives. So a big day for some on August 27. Please try to come to clinic on 27th if you are on the Green Team, or if you would like to switch to a team that will finish the December marathon in our targeted 6 1/2 hours… And on Labor Day Sunday, dedicated green ones (all?) will meet informally at our usual time / place for a little bit longer distance. Aloha.

Da Comment Corner:

It’s Not Easy:

Please make sure you thank your group leaders for their efforts in guiding you every Sunday! We’ve already passed the midway point in our training. It’s not easy to lead a group, especially on those 12-14 milers where the pace is so critical. I know with the hot sun, many groups have decided to meet earlier, but please keep in mind that most of us will be running in the heat for most of our marathon journey. George and Roger – Buff Walkers; Annette and Cliff of the Sweet 16’s; Lou’s disciplined Green 15’s; the Golden 14’s with Dean; Andy, Val of the Blues; Russ and Russ of the Whites; Maile with the Blacks; Lynnae and Carl, leaders of the Silvers; Nelson with the Purples; Red group’s Steve; and the Advanced group’s Dave — please thank them and be truly appreciative of their efforts to help the members through the training process. It’s not easy to do it every week.

See you at the water stops!

Blair

Blair’s Weekly Update 08-13-2017

Doc’s Talk:

Bus Run so no Doc’s Talk today.

Thanks to all participants for being so organized and prompt so the bus run could get off on time. Approximately 110 runners rode two Robert’s school buses to various drop off points- the furthest being the traffic lights past Sandy Beach. Congrats to all who finished the very tough run.

Group Reports:

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

The Advanced Group welcomes everyone. We did 14 today. Next week at Kahala gas station at 6 a.m. Remember your homework runs, core work at the gym, and good nutrition :O)

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

Richard, Unyong, Brittney, and Hao of Pink ran around Diamond Head (3-4 miles) before buses arrived. Joined by Bob, Horacio, Jun, and Dodge, Pink ran 13miles from Sandy beach back to our clinic. It was a hot sunny day with some breezes.

Next Sunday, Pink will meet at the clinic 6am to run 8 miles(to Magic Island and back) before Dr.’s talk. We will then run 6 to 8 miles after the talk (Estimating 14 top 16 miles in total). Anyone is welcome to run with us-parts or whole route.

Thank you, Nelson and friends, for saving our lives by providing refreshing drinks and snack at the 2nd beach park!

Have a great week!

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

The Silver Group ran like the wind today – gentle, cool, and breezy, but nonetheless, “Like the Wind.” Our group of nine runners including, our leader Lynnae, as well as Melissa; Koko; Speedy Joe; Lee; Cody; Rick; Kin; and Carl, completed 14-plus miles at an average pace of 11:25 minutes per mile.

With the cooling trades and blue skies, the Silvers did an alternative route that allowed us to meet up with the runners taking the bus to Sandy Beach. We started from the Hawaii Kai dog park near Costco, circled Hawaii Kai Drive then headed out to Sandy Beach where we met the buses. Once we were all together, the group ran out to Nelson’s Oasis for some much-appreciated refreshments then headed back to our cars to complete our training for the day. Our route paid off as one of the runners found a $10 bill, as his speedy running reflexes allowed his eyes to scan the ground ahead in greater detail than the mere mortals who passed it by.

Homework: Target 28-30 miles per week. This can be done in 2-3 homework runs of 6-10 miles. Don’t forget the rest day in between, as rest days are training days too. We will be at the 30-mile mark for a while, so there’s no rush if you’re not there yet. A minimum of 24 miles/week is good. Also remember the 10% rule; mileage should be increased by no more than 10% per week. So if you haven’t been doing your homework, start now and do a gradual increase to avoid injury.

Tip: We are out in the sun for long hours, especially on our Sunday runs. Be sure to apply plenty of sunscreen before and during your runs. Other forms of sun protection may also be helpful, such as arm coverings, wide-brimmed hats, or even head-covers. Try things now to find what’s comfortable on long runs. You don’t want to wait until marathon day to try it, as the rule of “Nothing New on Race Day” is an important one to follow.

The runners’ high moment: When you get to take a group shot with your running group with the beautiful Pacific Ocean in the background on a sunny, clear day.

Upcoming:

  • 8/20/17: 6:00 a.m. early start at Waiholo, 14-mile run out to the 1st beach park then head for Kapiolani Park with one lap around the park and zoo before Doc’s Talk to get in 9 miles then head back after the talk to complete 14 miles.
  • 8/27/17: 6 a.m. early start at Waiholo, 14-mile run out to the 1st beach park then head for Kapiolani Park with one lap around the park and zoo before Doc’s Talk to get in 9 miles then head back after the talk to complete 14 miles.
  • 9/3/17: 14-mile run for the group. Second run of the Marathon Readiness Series, the Runners HI 20K, out at Barber’s Point.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

08.13.2017 Bus Run

We, 6 gangs, started at Sandy Beach for our 2nd bus run. We welcomed new gang, Heidi from Germany, to join Black! Going through Hawaii Kai Loop and came back to Kalanianaole Highway. Soooo happy to see Nelson and Marsha at 2nd park to treat us under the hot, humid weather. We were so lucky to have these kindly people!

Bethany and Hannah finished early ‘cz they started before we got on da bus. Ron kept his own pace after Hawaii Kai Loop. Finally, 4 gangs ran back to the park together and finished. Congrats, William and Heidi for 13.66 miles! And Miharu impressed me how much to keep stamina for achieving 14.11 miles at the end with me.

Next week, we’ll meet at 6:45 a.m. at the park for starting figure 8 run before Dr. Scaff’s speech. If you don’t make it, it’s fine. No need to push. See you at the park at 6:45 a.m.!

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

The second bus run of the season was met with breezy trade-winds that were countered by scorching-hot sun beams. The group was led by Russ H.who again did a great job of watching over everyone. The group was larger than normal and included Elaine, Elena, Jaime, Mika, Yuna, George, Malia, Danell, Scott, John, Chantel, Wil, Moose, (dog1) and Nalu (dog2). The weather took its toll on everyone but I am pleased to say that we all persevered through the worst of it.
We were again graciously welcomed and treated by Nelson, Marsha. & Co.’s oasis, which gave us the boost that we needed to make the trek back to Paki.
On our return to Paki, Russ H. generously rewarded the group with ice cold gatorade and water, along with peanut butter pretzels, and various potato chips! Yuuummm!! Thank you Russ for all that you do for the group.
Please Note:  Beginning this coming Sunday, (08/20/17) Russ H. will be starting at 6 a.m. from Paki Pavilion. It is an open invitation for any runners (12+/- min mile) that are interested in joining him are welcome to do so. Please try your best to be on time.
More than likely a small number of white group runners who are unable to make the 6 a.m. time will be starting at the usual HMC time.
This coming week will be 14 miles. Please remember to do your homework runs.
See you on Sunday!

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

There were only 11 of our Blue Group members this morning. Thank you Blair for arranging the 2 buses for us. It started out nice with some trade winds and clouds. After about 20 minutes the sun came out and we had little relief seeking shade whenever we could. Gil and Rick braved Kahala Avenue. I led the rest of the group back to Kapiolani Park then continued to the finish line, only 13.86 so I ran to the end and crossed the street to dip my feet in the cool salt water. Everyone did very well considering the heat. Everyone brought their gels and gummies to try. Thanks to Nelson’s Oasis we really appreciated the Gatorade today. They only had vitamin water and Powerade at City Mill due to the Aloha Station being renovated. Off to Iceland, will miss 2 Sundays.

Beginners:

Sweet 16s by Annette Hayes:

Second bus run from Sandy Beach: Our group of thirteen explored the Hawaii Kai section of the Marathon route, as we made our way back to the park. The first two miles were a breeze. Then it started to get hot, and by the time we reached the highway, it was really hot. Thank you to Nelson and Marcia for keeping the Oasis open. You are a welcome sight to all the weary marathoners. Now we can say that we are capable of doing a half-marathon. In just a few more months we will be ready for the full marathon.

A few reminders about safety on the road. Be aware of the traffic. Single file when others are passing, and while on the highway. Bicycles have the right of way in the bike lane. Listening to music is fine, but if you use earbuds, keep one ear open so you can hear what is going on. Don’t challenge the cars. Make eye contact with the driver to make sure you are seen before crossing in front of a car. Watch for tail lights when a car is reversing (the hybrids are really quiet). If you are out on the road when it is dark, have lights to make yourself more visible. Continue your homework. . .

Green 15s by Lou Crompton:

Great day for a Bus Run. How many people on a bus? Hey, it doesn’t matter if the driver says there are so many seats, and you count empties… and then do a numeric count from the back forward… and the numbers don’t match… not even close! It’s OK. 17 green ones did the last few miles of the marathon route starting with the Hawaii Kai Drive loop and then back to the park… even Kahala Avenue seemed nicer today. We recorded 11 miles and a time of 2H 46M so we were on our targeted 15 pace. If we continue to go this way, looks like we’ll finish the marathon (again) in 6 1/2 hr. We were pleasantly surprised to find Nelson‘s oasis open for business even on a Bus Run… what dedication! Thank youse guys so much… (that’s what they say at Seaside Heights, New Joisey). Last week we did 12 1/2, this week a breather… next week “close” to 1/2 marathon, then a real half on Aug 27. And we’ll use more than 1/2 the marathon route on Sep 3 – informally. Aloha.

Da Comment Corner:

The third and last bus run is in October – add another 2 miles to the last bus run – 15 miles.

See you at the water stops!

Blair

Blair’s Weekly Update 08-06-2017

Doc’s Talk:

Dr. Scaff spoke about diabetes and shin splints today

Table Duty:

Much thanks to Lynnae of the Silver Group along with Table Master Stephen for having the special chili prepared for us. The rest of the table offerings were just as great! Mahalo!

Group Reports:

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

The advanced group welcomes everyone. Today several of us ran the 15k as part of the marathon readiness series. The race is a good reminder to plan our race and race our plan. By this point we should begin to frame goals for our marathon. Finishing a marathon is a great thing, and time is just one measure – of many. Have a Plan A if things go well, and a Plan B if not.

As Doc Scaff emphasizes, it’s important not to try anything new on race day. Consider what works well on training runs and races from running shoes to nutrition and everything else. Our homework runs, nutrition, and practice races build on the foundation we’ve developed all year. Keep following the 10% rule, building on the foundation wisely to avoid injury. Next week we meet at the Kahala Aloha gas station at 6 a.m. :O)

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

The Silver Group split up today to get in their miles. The Clinic group started at Waiholo, and the Silver racers started at Kapiolani Park at 6 a.m. for the Norman Tamanaha 15K race, the first in the Marathon Readiness Series. While the day was supposed to be cloudy and breezy, it was more humid than the weather report stated, yet thankfully, still manageable for an August run.

Homework: The longer Sunday distances require discipline during the weekdays. We are counting miles now. Target 28-30 miles per week. This can be done in 2-3 homework runs of 6-10 miles. Don’t forget the rest day in between, as rest days are training days too. We will be at the 30-mile mark for a while, so there’s no rush if you’re not there yet. A minimum of 24 miles/week is good. Also remember the 10% rule; mileage should be increased by no more than 10% per week. So if you haven’t been doing your homework, start now and do a gradual increase to avoid injury.

Tips: We’re in the dog days of summer, so be sure to hydrate well. Hydrate the day before, as soon as you wake on Sunday (sport drink optional), and pack supplements for the journey. We’ve hit the teens in mileage, which means that water alone is insufficient. Train smart. These small adjustments can make a big difference. Plan ahead – do not wait until you feel thirsty.

The runners’ high moment: Receiving homemade chili and rice after a grueling run. Thanks Stephen!

Shout out corner: Congratulations to the many HMCers who participated in the Norman Tamanaha 15K, the first race of the Marathon Readiness Series. For the regular clinic attendees, this first race was easy given all of the miles you’ve already banked, and for others it served as confirmation that adjustments for injury were spot on. Happy finishers included: Hong, John T., Tavy, Doc Joe, Jun L., Miyuki, Terry, Jan, Evelyn, Ron, Henry, Darren, Sam, Brittany, Melissa, Tom V., Carl, and Lynnae. Good job everyone!

Upcoming:

  • 8/13/17: Second Bus Run. This run takes the group to Sandy Beach, through Kalama Valley, and back out to Kalanianaole Hwy. If you’re taking the bus, be at the park by 7:15 a.m. with $3 bus fare. Early Silvers: meet at the Hawaii Kai Dog Park (333 Keahole St., by Costco) at 6:30 a.m. for a 6:45 a.m. start. Please carry your own water, as water fountains will not be every mile. We will target 14 miles, but for the recently injured, there is a 10-mile optional route.
  • 8/20/17: 6 a.m. early start at Waiholo, 14-mile run. New route. Be prepared – pack a gel/gummies/salt tablets.

Community: The 11th Annual JBPHH (Joint Base Pearl Harbor-Hickam) Half Marathon is on 8/19/2017 at Hickam field. Runners, walkers, and strollers are invited. This is a good opportunity to test out your training. Please note, runners must have independent base access. For questions, please contact Lee or Cody. FMI, please visit: www.greatlifehawaii.com. Online registration until 5 hours before the start.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

Dis; 14.06 miles Time; 02:36:18 Ave Pace; 11:08/mile Cal; 1,230 burned

Started 9 members to try first 14 miles today! Me and Grace, Bethany, Miharu, Hannah, Christie, Barbara, William, Rick were heading to the 2nd park. Planed to go up kill hill but changed route, straight to 2nd park to see our Oasis Group, Nelson & Marsha.

It was breeze and felt better than no wind but the sun was strong when the clouds went. Tried to drink more water to avoid dehydration. This is good training what kinda weather we have, how much we need to drink water!

Sorry gangs, I forgot my watch and couldn’t keep steady pace with my phone app today. Thanks Christie to let me have your Garmin to make good pace later.

Then we will miss Christie who’s left Island to go back to her home land this afternoon. But we’ll always be connected, also Leslie who’s already moved to the next place. That’ us, Honolulu Marathon Clinic, yay!

After came back to the park, ladies went to make one more Hawaiian memory with Christie to get Shave Ice Good luck for your first marathon! We look forward to hearing your result in October. Wear our clinic long T while marathon so that you feel run with us.

Next week is 2nd Bus Run. Please come to the park @ 7:15 a.m. and bring $3 with you. We’ll get off the bus at Sandy Beach and run into Hawaii Kai Residence. Will be 12 miles running I guess. Do homework run & c u next Sunday!

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

For a second week in a row, we were pleasantly surprised with the return of three (3) different WG veteran runners. Chantel, Wil, and Malia joined us for our first long 14-mile trek of the season. Leaders Sam and Richard also joined the group for varying distances while Blair persevered through the entire 14 miles. Blair continues to impress me with how he can skip weeks at a time and then return without skipping a beat and keeping up with the group.

This week, we were led out of Kapiolani Park by Russ H., who prefaced today’s run by stating that it is our first 14-miler for the season and he would be tempering the pace to 12:00 – 12:30 minute miles. The group was appreciative and quite comfortable at that pace as everyone stuck together as a group. At Triangle Park, Russ H. also mentioned the amount of time it will now take the group to complete 14 miles and went on to share the unfortunate news that he will be starting his run at an earlier time and will no longer be available to lead the the White Group. Russ‘ last lead will be this week’s bus run. He did leave an open invitation to those White Group runners who wish to start at an earlier time. For details, please see Russ H. if you are interested in joining him.

In my usual running conversation, I was also bummed to hear that Andrew will soon be leaving the running group to focus on his remaining CPA test module as well as prepare for his trip to California. You are destined for even greater success. The group will truly miss your steady pace and consistent, regular presence. Best wishes and much success to you on your future endeavors.

At the half-way point, we welcomed and were greatly appreciative of Nelson‘s full-serve Oasis. Everything from soup to nuts is offered at this full-serve satellite station. From all the members of the White Group, thank you so much for your generosity and sacrificing your time to provide us with the boost that we need to return to Kapiolani Park.

Joining the group this week were regulars Elena, Jaime, Danell, Scott, Francis, Malia, Chantel, and Wil.

Reminder: This coming Sunday is the Bus Run. Please meet at Paki Pavilion by 7:15 – 7:20 a.m. as buses leave promptly at 7:30 a.m.

See you all on Sunday!

Beginners:

Buff Walkers by George Ushijima:

Another wonderful summer day for us to behold. We made our way to Wailupe Beach Park as our 6 mile turnaround and made it back to the Park.
This is August. Our long run is 12 miles. We should be doing around 18 miles for our homework. Breaking up into 3-6 mile walks would be optimal. Or you could do 2-9 milers. There’s a 5, then a 6 and then a 7? Happy homework!

Bus Run coming up this Sunday the 13th. We’ll be in the 2nd bus. 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 via the Hawaii Kai loop. It’s just 2.5 miles longer than our last bus run, but it will get more familiar with the route.
Keep on Walking!

Sweet 16s by Annette Hayes:

Twelve dedicated friends gathered together today to endure the summer heat. Cliff, the crossword puzzle master kept our brains active as we searched “outside the box” for the answers. Our group also included Harry, Ron, Fran, Linda, Chien Wen, Annie, Grace, Jun, Betsy, Janet and Annette. Luckily for us, the tradewids offset the heat of the sun, and, in combination with the clear skies, it was a perfect day for walking. We traveled 12.8 miles, with our turn around point at Kawaikui Park (aka “Nelson’s Oasis”). Thank you, Nelson for the refreshing cold water and Gatorade, as well as the pretzels and chips. That was just what we needed for the return trip back to the park, where more treats awaited us. Thank you to Stephen and Lynnae for the chili and rice and the yummy snacks.

Next week is the bus run. Have your $3 (or other donation) ready when you board the bus at 7:15 a.m. The bus will take us out to Sandy Beach. We will walk back through Hawaii Kai, then along the marathon route, back to the park. Remember to bring your water.

Green 15s by Lou Crompton:

Despite vacations and personal probs, we still had 17 available at the opening bell today. Unfortunately I can’t say all finished our trek. A group of 3 turned back after about an hour due to high heat… OK… but remember, unless you are planning a marathon finish of less than 4 hours – you will be on the road at and after 9 a.m. We all need to learn to “survive” in the local heat. We’ll be on the road in this heat every Sunday thru and including marathon day. Why do many visitors complain of heat and humidity (and “mountains”) during our Honolulu Marathon? Heat, humidity and hills will be there, train for it, don’t quit. Green Team did 12.5 miles and, despite red lights and heat, finished in 3H 12M for a pace of 15.3. We move and finish in the 15 pace range. We visited Nelson along the route and I heard someone use the word “savior”… geez, some felt the heat more than others. Mahalo to Stephen for not only the “usual” refreshments, but hot food… and thanks to Lynnae who assisted at table duty after her quick finish of the 15K race earlier in the morning. Congrats to all our 15K finishers. Next Sunday is Bus Run 2… be at our usual start site by 7:15 a.m. with some $; green ones will do the HK Dr loop and return to the park via marathon finish route. And, yes, there might be heat and humidity… Aloha,

Da Comment Corner:

A Relaxing Cup of Coffee at Bogart’s or a 14 mile run?

My recovery from knee surgeries prompted me to have this dilemma this past Sunday – a nice relaxing conversation/coffee with Sam and friends (after a nice easy 4-mile run), or join my fellow White Group members on their first 14 miler of the season? The answer should have been obvious, but my masochistic ego prevailed as I joined my very supportive White Group cohorts on the 14-mile journey. Frequent walking “spurts”, “pace management” (going slow), and the positive support of the White Group, helped me to endure and finish the trek. After much rest, cold compress on my knees, and a “pinch” of Advil, I am alive and well this Monday morning. Am I ready for the 13-mile Bus run next week?

(Sorry Sam I was not able to join you, but soon.)

Second Bus Run this coming Sunday:

It’s a great training run; and, you get to run on the actual finishing route of marathon course. Cost is $3. We run into the heart of Hawaii Kai from the road adjacent to the golf course then run back on the Marathon Course.

See you at the water stops!

Blair

Blair’s Weekly Update 07-30-2017

Doc’s Talk:

Dr. Scaff concluded his talk on cholesterol. More info on Scaffer’s notes on our website.

Table Duty:

A big mahalo to Silver Staffer Byron who took care of the table this week. Byron again, like last year, is unselfishly volunteering his time and effort to take care of the table for three Sundays throughout our running season. Whenever someone can’t make it, Byron unselfishly is there. Much mahalo!

Group Reports:

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

The advanced group welcomes everyone. Several folks are running the 15K on Sunday, and the rest are meeting at the Kahala gas station at 6 a.m.. :O)

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

The Silver Group completed a 12-mile run on a breezy day that started out cloudy. The group took advantage of the conditions and took on Baby Kilauea on their way to HQ. The group included: Kevin, Lance, Lynnae, Darren, Lee, Cody and Derek (visiting from Seattle). Jerome and Bode caught up with us at the park, having gotten a late start, and joined us for the second half of the run. We changed up the route a little bit, and took on Kahala Avenue in reverse. Interestingly, while Kahala Avenue seemed shorter, Kealaolu seemed a lot longer! Everyone should be comfortable (relatively, or at least more confident) at the 12-mile distance. Very soon we will be increasing our Sunday run.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between. Don’t skip homework if you want the Sunday long run to be fun.

Tip: Coconut water is a great hydration drink. It comes in fruit flavors for those who don’t like it plain. And it also comes in chocolate (yum yum)! Good tasting and good for you… no excuses.

The runners’ high moment: Receiving fresh, home grown fruit from a running buddy. It’s a terrific treat.

Mahalo to volunteer staff member Byron (an original Silver) for doing table duty while injured. The fruit was delicious!

Upcoming:

  • 8/6/17: 15K Norman Tamanaha race, the first in the Marathon Readiness Series. Best wishes to HMCers who will be racing. For Clinic runners 6:15 a.m. early start at Waiholo, the third right turn from Kalanianeole Highway. Target 12.5-mile run out to Paki Avenue and back. The group can decide whether to take on Baby Kilauea on the way in or back. Please ensure attendance at Doc’s talk.
  • 8/13/17: Second Bus Run. This run takes the group to Sandy Beach where we run through Kalama Valley and back out to Kalanianaole Highway. If you’re taking the bus, be at the park by 7:15 a.m. with $3 bus fare. Early birds: meet at the Hawaii Kai Dog Park for 6:30 a.m. start. Please carry your own water, as water fountains will not be every mile.
  • 8/20/17: 6 a.m. early start at Waiholo, 14-mile run. New route.

Community: The 11th Annual JBPHH (Joint Base Pearl Harbor-Hickam) Half Marathon is on 8/19/2017 at Hickam field. Runners, walkers, and strollers are invited. This is a good opportunity to test out your training. Please note, runners must have independent base access. For questions, please contact Lee or Cody. FMI, please visit: www.greatlifehawaii.com. Early registration deadline – August 5. Final online registration – 5 hours before the start.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

07.30.2017 Last 12 miles run

It was another tough day to run but breeze helped us little and Ron was on our way to cheer us up, thanks!

Started lucky seven people: Maile, Grace, Bethany, Miharu, Hannah, William, and one more person who came back to Hawaii 25 yesrs. We, were challenging kill hill and our of us made it and went down to the beer cave straight Finally, we made in 2:27:40 on 12.65 miles. Average pace was 11:40/mi.

Good job, guys*\(๑• ₃ •๑)*

And don’t forget, next week is first 14 miles and we’ll do Shave Ice Run! We’ll stop by shave ice shop on Monsarat. Bring some cash with you.

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

We have definitely hit summer. Hydration and gel packs are a must.

This week, there were no new members only veteran/returning white group runners. It was a great surprise as we welcomed back both Francis and Yumi to the group. Just when we were about to hit that distance point where one either jumps in or waits until next year, the two veterans show up to easily do 12 miles including Kahala Avenue in blistering heat. The two showed that they have been training as both runners completed the trek without skipping a beat! For these two, it is once a runner always a runner. Francis with a history of sub-four hour fame and Yumi who finished last year’s marathon in sub-five (4:40) finished (as expected) Sunday’s 12-miler with the group quite easily. Very, very impressive.

Russ H., Sam, Blair, and Richard provided the group with advice prior to the start. Russ H. took the lead running position for the entire run to which we extend our sincere appreciation. It is grueling but in the end, it will only benefit us.

This week’s group that endured the blistering heat included Elena, Elaine, Jaime, Mika, Yuna, George, Andrew, Scott, Yumi, and Francis. We missed our usual complement of core runners Ariel, Mitchell, Danell, Neille, and also hope that iis able to heal quickly. I saw Liz donning a knee brace and truly understand how sensitive and fickle that joint can be.

This coming week, we are looking at our first 14-miler of the year! Congratulations to all who have hung in there to reach this milestone! Now we need to be even more mindful and diligent of staying hydrated and supplementing lost nutrients with gels or other products to keep us whole. While there are a number of supplements on the market and each touts having some ingredient that surpasses all the rest, the one resounding statement that repeats itself is (paraphrased) “use what works best for you, as everyone’s body reacts differently”. So true. To that end, this week, I will try GU and see how my body is affected and reactive to its gels. They have such a wide variety of flavors, it is really hard to choose. This week, if I finish with the group, GU will be the keeper. If I lag back, then it will be search-on to find that elusive magic elixir…

August 13th Don’t forget to sign up for the bus run on August 13th. HMC needs as accurate a head count as possible to minimize either financial loss or overcrowding. Please be considerate. One-way bus fare is $3.00 and includes great breezy trade winds through the open window “school bus” along with great camaraderie and conversation. The bus will drop us off Sandy Beach where we make our one-way, tailwind run back to Paki. Traditionally, the bus runs do not include the usual HMC table of snacks, so plan accordingly.

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

Today we had 14 Blue members start out on a beautiful but hot morning. Members are starting early so are dropping out at different areas along my 12-mile route. I’m glad that people are trying different hydration packs, gummies and gels to see what will work for their stomach and energy.

Thank you to Byron for last minute table duty. I really appreciated the Gatorade and fruit gummies after my second run. Bring $ for hats, visors and shirts to help with our refreshment table funding next Sunday.

Beginners:

Sweet 16s by Annette Hayes:

Our group of thirteen traversed the roads, meandering through the neighborhoods to Wailupe Park, for a total of 12.25 miles. The trade winds helped to offset the blazing sun, but it was still hot. The Sweet Sn reason for wanting to do a marathon. This is your journey. This is why we train the body and the mind to endure the miles. Remember to drink fluids, whether it be plain water or a sports drink. Start experimenting with replacement snacks—gels, chews, pretzels, nuts, etc.—to give you energy for the trip back. Listen to your body. If you are sore, slow down so you don’t injure yourself. Dr. Scaff talked about cardiovascular health and longevity. The evidence shows that exercise and cessation of smoking is essential to a healthy life. The average age of the Sweet Sixteens is a testament to that fact. It does not matter that you did not finish first, but that you finished. Keep up with the homework, one foot in front of the other. . .

Green 15s by Lou Crompton:

Thanks to Doc‘s reassuring talks, I ate my egg this AM guilt free before leaving the house for our Sunday jog. Keep your total chol / HDL <4 and avoid eating trans fats… and, perhaps a future talk, keep your BMI a reasonable low number so you’ll be good to go for a long time. We had 14 green ones on our trek today; those “absent” generally had good excuses. Yea, we broke the 12-mile artificial barrier today! Visited Nelson at the oasis, thank you very much, and returned to the park in 3H 5M, giving us a pace of 15.4. Before we left I estimated a return in 3-03… I apologize if our “late” return effected your afternoon plans… blame red lights and increasing late morn temps… getting warm out. One of our ladies has an app on her device that said she (or we) expended about 1,350 calories… good news just before we hit the refreshment tables and tried to rebuild… mahalo to Byron for all his work. For those who have vacation plans for next Sunday, we’ll miss you – have fun as the rest of us go out for 12 1/2. And remember Bus Run #2 is August 13. Starting August, try to do a total of about 30 miles distance weekly including Sunday. Homework is a must even on vacation. Aloha.

Da Comment Corner:

Bus Run 2:

We get dropped near Sandy’s and cut through Hi Kai for a grueling 13-miler. Water bottles, sunscreen and electrolyte replacement is a necessity. Listen to your group leader and be patient throughout your run. As mentioned a very tough run under the hot sun. Thank goodness for Nelson’s Oasis!

See you at the water stops!

Blair

Blair’s Weekly Update 07-23-2017

Doc’s Talk:

HDL, LDL, Triglycerides, as well as some not so well known terms were mentioned in Doc’s talk about cholesterol.

Table Duty:

Pink staffers Kozo and Rosie and her sister were on hand to provide lots of fresh fruits for the table this week.  Much mahalo!

Group Reports:

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

The advanced group welcomes everyone. Today we ran 13 and enjoyed the Tinman event. Next week, we meet at 6 am by the Kahala gas station. I am out next week, and the Marathon readiness series starts with a 15K on August 6th. As we enter August, it’s important to work on our homework runs. Remember the 10% rule – gradual increases avoid injury. Have fun!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

The Pink group (avg. 10:00/mile)

The Pinks set off at 6 for a 7 mile run down to Magic Island and back before Dr. Scaff’s talk, and then finished up with an 8 mile gas station run.

Leader Kozo (with the help of his wife) and Rosie’s sister-in-law put on a fine spread for the refreshment table. Rosie had to run the Tinman 10K for her Red Hot Ladies team, so didn’t join in the clinic runs today.

Next week, meet at 6 to do the same combination. Some Pinks will be doing the Marathon Readiness Series of progressively longer races. Good luck to all those competitors.

In August, we’ll start running 16 miles for our long slow Sundays. Time to bring along some electrolyte replacement for your water and maybe some food or gels to keep the energy up. Remember to hydrate, especially in this super muggy weather, and keep up the homework runs.

Please sign up for the Bus Run if you’d like to do it on August 13th. Accurate numbers help with ordering the right buses to take us out to Makapu`u.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

Back to the road today since last Sunday when I (Maile) fell down. It was sunny day and humid even though there was breeze.

Starting with Ron, Grace, Liz, Bethany, Christie, Kara, Will. Early bird Bethany left on half way then Liz and Grace were slowing down and Ron went home on the way back. Other 4 tried to finish on our pace. Finally, we made in 2:31:49, total distance was 12.74 miles on 11:55/hour. Congratulations for all of us who made it including kill hill training!

It’s getting ever hotter in the Summer, so keep drinking water and rest well to cool down when we stop by the water station.

Also, doing homework run two times in a week!

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

What a difference a week makes. After almost perfect running conditions last week, fifteen White Group runners persevered this past Sunday through hot and humid conditions to finish their grueling 12-mile run. This run welcomed back Jessica and Sirena, and again blessed us with Guru Sam’s cheerful and jovial presence. It was also an exciting, energetic, and inspiring Sunday as we witnessed many participants in the Tinman Triathlon run their course.

At triangle park, White Group leader Russ H. spoke briefly about his strategy for successfully running the Honolulu Marathon and the importance of pace and maintaining a consistent and constant pace throughout the marathon.

The group of inspired runners included Jaime, Ariel, Elaine, Elena, Mika, Yuna, George, Scott, John, and Andrew. We were also very happy to (temporarily) welcome back Liz to the White Group as she monitors some sensitivity in her joints that she does not want to further exacerbate. You are always welcome to join us and rest assured that we have many nurses on our runs to address your needs! Speaking of nurses, I also had the brief pleasure of jogging with Jo, who I ran with 10 years ago as part of Sensei Norm’s groupies. We had a very nice and nostalgic talk about how time flies, how the complexion of the HMC has changed over the past 10 years, and how the only constant is change. Jo still travels at a very quick pace and can accelerate at will. I had a hard time keeping up with her…. She is a group of one that starts and stops as the leader (she) decides…. Nice talking with you and best wishes to you and your group, Jo!

This coming Sunday, we will test our stamina and endurance as we look ahead to our Sunday run that includes Kahala Avenue.

On August 13th, please remember to sign up for the 13-mile bus run from Sandy Beach. The HMC needs an accurate head count in order to request the correct number of buses. Your commitment will minimize underutilization/$$ loss or overcrowding (less sign up but more show up). Please try your best to commit one way or another.

We’ll see you all next week Sunday!

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

There were 12 of us running this morning. It was brutally hot today. We were in awe of the triathletes finishing the bike portion and the end of rheir 10K run. We made it out to Wailupe Park. We ran back along Kalanianaole rather than going into the residential area thinking it would be more breezy and shady. We also saw the fountains draped in lei that were donated in memory of Cliff Rigsbee who the Triathlon has been re-named. From triangle we decided to run back along Montserrat. Downhill back to the park was a nice change. We still managed to hit 12 miles on my app so good job everyone. Next week we should try to do Kahala Avenue for our last 12-miler for July. Thank you to Kozo and Rosie for rhe wonderful variety of fresh fruits and so many other snacks. Also to Jeff for the coffee and mango bread.

Beginners:

Sweet 16s by Annette Hayes:

We are now half way through our training for the 2017 Honolulu Marathon. It was exceptionally hot and muggy today as our group of 13 set out on the road. The intermittent trade winds were not sufficient enough to counter the swelter of the heat from the sun. Uncle Cliff’s Maxim Number One could not be stressed enough: drink before you are thirsty. The water fountain draped in lei at Triangle Park was a touching tribute to the fallen firefighter who was a triathaloner. Congratulations to all who finished the Tin Man Triathalon, including our friend, Chien Wen.

Our path today went up 18th avenue, meandering around the Kahala Elementary Park, and past the gas station. We continued toward Wailupe Park and back, making a round trip of 12 miles. Thank you, Kozo for waiting for us, with the delicious melons and tasty carbs. So refreshing on a hot day!

The next bus run will be on Aug. 13. The signup sheet will be available next week. Continue your homework. See you next week.

Green 15s by Lou Crompton:

Always enjoy hearing total/HDL should be <5… mine is 2.6 and jogging near 40 miles weekly hopefully are good signs that I may reach August. Despite parking being a tad troublesome due to the tinman triathlon (congrats to HMC participants) we had 18 green ones go out for our first visit to Beach Park 2… and surprise, surprise there was this oasis with fluids, and were they dates or figs in the container? Mahalo to Sheik Nelson. (Was he sipping a cold “fermented” fluid?) When we completed our trip to this new area, we had ventured over 11.5 miles in a time of 2h 57m for a pace of 15.3 m/m. And, yes, we surely realize the importance of staying hydrated for our Sunday outings – temps aren’t getting any cooler and we have the “dog days of summer” coming in August. Mahalo to the refreshment table duty guy(s) for the assortment of fruits and sweets… a real treat to be hot & sweaty and bite into a cold piece of watermelon! Next Sunday – Green Team breaks the 12-mile threshold! Homework is a must… Aloha.

Da Comment Corner:

Mental Toughness – lack of:

After months of inactivity and general laziness (due to injury, other ailments, etc.), it is very difficult to get back into “productive running” (running with ease for over 4 to 5 miles). For me, it doesn’t seem to be the physical aspect of it but more the mental conditioning that is deterring my progress. Getting back into the “usual running routine” seems to require a lot more mental preparation and mental fitness than I seem to remember (of course, my memory, even with the Ginkgo, is not as sharp – so might have suffered as much when I first started running with the Clinic). Either way, it’s tough – taking it one lamppost to the next.

See you at the water stops!

Blair