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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Michael Tsai, Ph.D, is an award-winning reporter and columnist for the Honolulu Star-Advertiser and an instructor of English at Kapi‘olani Community College. He has completed seventeen marathons and ultra marathons, including eight Honolulu Marathons.

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Blair’s Weekly Update 05-14-2017

Doc’s Talk:

Doc spoke on heart rate and monitoring it effectively.

Table Duty:

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

Table volunteers for 5/14

Group Reports:

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

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

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

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

See you on Sunday!!

Beginners:

Sweet 16s by Annette Hayes:

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

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

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

Green 15’s by Lou Crompton:

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

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

Da Comment Corner:

Keep up with your Homework Runs!

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

Hope you all had a great Mother’s Day!

See you at the water stops!

Blair

Blair’s Weekly Update 05-07-2017

Doc’s Talk:

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

HMC Picnic:

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

Group Reports:

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

Hi folks,

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

Have fun :O)

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

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

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

Happy running!

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

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

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

Beginners:

Sweet 16s by Annette Hayes

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

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

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

Green 15s by Lou Crompton:

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

Golden 14”s by Dean Takashige:

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

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

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

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

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

Do your homework and we will see you on Sunday.

Da Comment Corner:

HMC Picnic:

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

Happy Mother’s Day!

See you at the water stops!

Blair