Turkey Trot 10-mile run, Thursday, 11-24-2016

The Honolulu Marathon Clinic invites you to participate in the 2016 Turkey Trot!

*This Thursday, November 24, 2016 – Thanksgiving morning*

Preregister on-line at http://honolulumarathonclinic.org/turkey-trot/

Then bring the entry fee ($7 for preregistration, $8 race morning) to the Kapiolani Park Bandstand at 6:30 a.m.

This annual 10-mile run is a “predict your time” event – so anyone can be a winner!
No watches or timepieces of any kind, including mobile devices that have a clock, so leave them in the car or at home.

Prepare for your Thanksgiving feast with a brisk 10-mile run, …and Malasadas from Leonard’s Bakery at the finish line!

Join the fun! Entries are limited to 1,500 so preregister now.

Go to: http://honolulumarathonclinic.org/turkey-trot/

Blair’s Weekly Update 11-13-2016

Table Duty
Much thanks to Rosie (who just flew in from New York after her marathon) and Susan for the great table duty goodies!! Your efforts are truly appreciated!!

Turkey Trot – November 24th Volunteers and runners needed.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station. Some folks ran a little more than 17 miles, and some did more. Remember we have the turkey trot on the 24th, which a “watch free” 10 miler to assist with pacing. See http://honolulumarathonclinic. org/turkey-trot/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

Red Group by Stephen Cole
(Pace: 9:30 – 10:30 minutes per mile)

The Red Group went out on Sunday with Lisa, Linnea, Steve and Chris for another 18-mile run. Congrats to all the runners in the 1/2 marathon. We started by running 11 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 18 miles. It was a great day for running with nice breezes and some clouds. We ran at about a 9:30 pace for a total running time of about 2:51:00.

Next Sunday we’ll be doing our last 20-miler of the year and starting at 5:00 from the 2nd beach park.

Happy running!

Pink Group by Leslie Ragodos
(Pace: 10:30 – 11:30 minutes per mile)

Today Brysen, Micah and Leslie were joined by a familiar face, Ryan O., for our early run of approximately 7.5 miles. Ryan has returned from running the Portland marathon in October. Congratulations, Ryan!

Rosie was back this week. She and Susan provided the snacks and refreshments. Thank you to all the volunteers that provide our snacks and refreshments every Sunday. Rosie completed the New York marathon last Sunday. Congratulations, Rosie!

Bob joined us for the second part of our run and continued with his own route. We completed our run today with about 8 miles to Aloha Gas and practiced returning via Kahala Avenue, for a total of around 15.5 to 16 miles on this beautiful cool and breezy day.

Next week, the Pink Group will meet at 6:15 a.m. at Kapiolani Park and run a total of 14 miles as we continue to taper.

Be safe and have a great week!

Silver Group by Lynnae Lee and Carl Silva
(Pace: 11:00-11:30 minutes per mile):

The Silver Group was split up this morning as many of its members were participating in the final race of the marathon readiness series, including Lynnae, Paul, and Melissa. They all looked strong when spotted along the course. Kara, Trieu, and Lee (sorry if I missed anyone) met early for a 16-mile run starting from Waiholo, and Carl started from Maunalua Bay for a slow recovery run after missing some prime training due to injury. Tuan was also spotted training alone along the route. Everyone’s doing what they can to get ready for the marathon that’s less than a month away, now. Keep your training up. It’s almost here.

Just being around runners participating in today’s half-marathon race was energizing as instincts to keep up with the pack kept kicking in. It was a good reminder that we can lose track of our pace very easily in race situations and begin to run too fast. The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

Homework: Last week of high mileage, whatever your high has been. Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can.

Tip: Get ready for marathon day. Not only should you have your clothes and shoes picked out already, but you should also consider bringing a small flashlight or headlamp to prepare for the dark conditions on marathon morning. You don’t want to walk into a pitch-black porta-potty hoping for no surprises. Things like sanitizing wipes, toilet paper, rain gear (aka trash bag), clothing you’re willing to discard after you’ve warmed up, may also be considered.

The runners-high moment: #1 – Catching sight of someone you train with when you’re out running and they’re taking part in a race. It’s inspiring to see how well they’re doing and also nice to see a friendly face along the route. #2 – Passing runners on Kahala Avenue during a race, knowing that your training has prepared you for a strong finish. #3 – Seeing supportive friends along the course, at the finish and the water stops.

Upcoming

  • 11/20/16: Last long run of 13-14 miles. Early group can meet at Waiholo at 6 a.m. to run out to the 2nd beach park then turn to head to Kapiolani Park and get there by 7:30 a.m. for Doc’s talk. This will be our last early meeting at Waiholo (*sniff).
  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Shout Out Corner: Congratulations to the many happy HMCers who completed the Val Nolasco Half Marathon on 11/13. Smiling finishers included – Paul, Melissa, James, Hong, Sam, Cassie, Rick, Tony, Henry, Terry, Cindy, Jan, Ivie, Leo, Miyuki, Robert, Sharon, Asami, John T. and Jun L. It started out to be a humid morning before the breezes kicked in. Good job, your HMC training is proving itself well. Hopefully your race experience will transfer to continued success on marathon day!

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

This week, White group runners were taken through the front portion of the marathon route to familiarize themselves with the surrounding areas, distances, landmarks, restrooms, etc. With 13 in tow, Leaders Richard x 2, Sam, and Jessica led the group in and out through Waikiki’s walkways and byways to Ala Moana Park, then on to Ward Theaters for a short water and restroom break before heading out to downtown. It’s a good thing everyone was well equipped with water bottles, as once we left Ward area, there were no water fountains until well out of downtown. After circling through downtown, we welcomed McKinley Car Wash’s cold water fountain where everyone was able to re-hydrate. Running in uncharted territory along with multiple stop and go traffic lights helped to keep the group together throughout the entire run.

It was comforting to know that after 8-1/2 months together, the group is bonding very well and is validated by the amount of laughter and conversation that occurs during the run.

This week’s runners included: Richard, Richard, Jessica, Melyssa, Russ H., Yumi, Darby, Elaine, Mika, George, Sam, Shan, Chantel, Kamaile, Andrew, and Evan. We did miss Elena (trip), Francis (trip), Sara, Blair (injured), Merr, Stefanie, and Ming.

A few shout outs
Best of luck and success in this upcoming weekend’s grueling cheer leading competition, as Coach Kamaile brings her team to compete at the Blaisdell! We know you will do well! Don’t forget to show up on Sunday to run with us!!!!

Congratulations to Lisa on a new addition to her family! I suppose we can excuse your absence over the past 9-months.

Welcome back Melyssa from her goodwill medical mission to Cambodia. You have made each of us a better person through the sharing of your experiences. – Thank you.

Last but not least, a bitter-sweet bon-voyage to our veteran runner Ming as she embarks on a new, exciting, and very important career position in Washington D.C. We believe that Ming will be incommunicado for several months as she explores the Smithsonian and its vast offerings. We have enjoyed your company while running and hope that you will continue to run where you relocate (even if it is cold or colder) … You will always be our dear friend.

The group clocked anywhere from 12 to 14 miles depending on whose GPS device was being referenced but we all preferred the 14 mile reading over the rest.

Finally, some last minute notes
Don’t forget to protect your eyes from the sun’s harmful UV rays.

Turkey Trot in two weeks. Rid yourself of any gluttonous Thanksgiving guilt by running early Thursday morning! If you don’t feel like running or are unable to run, please volunteer to help with the TT. Sign-up sheets on Sunday! You may even be able to catch a glimpse of long time elite runner and white group leader Dwight volunteering!

See you all on Sunday!

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

We had 19 eager runners this morning. We decided that we would do 14 to Nelson’s Oasis due to not doing enough homework last week. It was really Hot and Humid from the start. Andy left us at Triangle Park due to work calling. 4 turned around at the Aloha gas station because they had already done 4 miles before the clinic. We did quick water stops except when we got to Nelson’s so our time seemed fast. We did 14 miles @ 14:45 pace which included the stops. Next week we will meet at the clinic, but we will run the beginning route through downtown and back. Should come out to a 12-miler.

If anyone has donations for door prizes for the Turkey Trot please bring them to me next Sunday.

Beginners:

Green 15’s by Lou Crompton:

We had 9 at the start line today [plus 1 making food]. Definitely tapering back, only went out for 14 miles today… sure didn’t seem like much… and with a cool morning temp, a bit overcast, and decent trades… well no wonder we got back quicker than anticipated. Comparing a few time machines we concluded not everyone clicked the buttons at the same time… our overall pace was between 14.9 and 15.1… that’s OK, we are the 15 group, we’ll take it. Big mahalo to Nelson for surprising us by being open at the oasis. And mahalo plenty to our own lovely Dr. Susan for playing hostess-with-the-mostess today, along with a star from the NYC Marathon – Rosie who even brought a family member to help with the refreshments… thank you all. Next week we taper some more and plan to visit the oasis for the last time this training year. Do your homework runs; ok to taper back those also. Have you thought about how much $ you save by being in the HMC and Green 15 instead of jogging with those pay-to-play organizations? 30K last week and 1/2 marathon today each cost $60 or $65 elsewhere… how much did it cost to do the distances with us? You are a winner! Aloha

Da Comment Corner:

Ready:

If you have been doing your homework over the course of the Clinic’s tenure, you are set to go! Maintain, relax and taper!!! No need to increase your mileage or efforts – you are ready! Congratulations on all of your hard work!

Malasadas/No Garmins:

“I went out too fast or I didn’t pace myself properly”, are the two most common comments I hear from disappointed finishers shortly after their marathon.

For many marathon participants, pacing is going to be the most important part of one’s marathon experience. Participating in the Turkey Trot is a great way to reinforce your strategy. How I feel at a certain pace – does it equate to the actual pace that I want to run? Or, perhaps a “negative split” plan might be good idea to run your race? This event is geared specifically to prepare us for the “big event” – part of Dr. Scaff’s overall training plan. Besides, winners get great prizes and Leonard’s is a sponsor! Fresh malasadas anyone?

See you at the water stops!

Blair

Blair’s Weekly Update 11-06-2016

Doc’s Talk:

Doc talked about maintaining and not overtraining. He mentioned that the “big day” is only a month away so all of your required training is “in you” – just need to maintain; no need to add additional mileage or training to your regimen. Tapering is a key to the whole process.

Table Duty:

Thank so much to staffer Scott and Willard for the great spread and also for staying open for business till the last groups came in.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station. Some folks ran a little more than 17 miles, and some did more. Homework runs are critical. Nancy, Karla, Donis and others are meeting up on veteran’s day for a long run. Remember we have the turkey trot on the 24th, which a watch free 10-miler to assist with pacing. See http://honolulumarathonclinic.org/turkey-trot/

For more good pacing information, see http://honolulumarathonclinic.org/2007/11/21/marathon-pacing-strategy/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

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

The Red Group went out on Sunday with Steve, Lisa, Sven, Jesse, Tabby, Melissa, and Earl for our first 20-mile run. We started at the second beach park, and ran toward Hawaii Kai for a bit before running to Kapiolani to meet the clinic. We had 13 miles at that point, and then ran back out after the talk for a total of 20 miles. It was a great day for running with a lot of clouds to keep it cool. Everyone did a great job, and we ran at about a 9:15 pace for a total running time of about 3:05:00.

Next Sunday we’ll be running 18 miles, meeting up at 5:15 a.m. at the second beach park for anyone that would like to join. The following week we’ll be doing another 20-mile run.

Happy running!

Pink Group by Hao Yang:
(Pace 10:00 – 11:00 minutes per mile)

This Sunday morning, Brysen, Micah, Leslie and Hao of pink group began our last 18ish mile run at 6 a.m.. We ran through Ala Wai and turned around after magic island to listen to Dr. Scaff’s talk. We were joined by Jeff and Bob and three brave Roosevelt high school runners to complete the 2nd half. We run through Kahala Avenue with a total distance of 17.75 miles. Our pace was between 9:30 to 10:30 minutes per mile. Rosie was in NY running the New York Marathon, good luck Rosie!

Next week, we will begin our tapering- 16 miles. We will meet at the clinic location 6am to run 7-8 miles. After Dr. Scaff’s talk, we will run to gas station and back for another 8 miles.

A happy life is a good life.

Silver Group by Lynnae Lee
(Pace 11:00 – 12:00 minutes per mile)

The Silvers did another grueling long run on a slightly overcast and humid day. Don’t sweat it, tapering is around the corner. Your legs should be feeling stronger each week. Listen to your body. Keep banking those miles for a couple more weeks. It’s going to pay off in the end.

Homework: Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can. Target 49 miles this week. Be sure to stretch afterwards and on your rest days.

Tip: Be careful. You should remain injury free with marathon a month away. Take a break from potentially injurious activities like hiking and surfing. There will be plenty of time to do that starting December 12th.

Start thinking about race day logistics. If you live far, will you be staying overnight in Waikiki or at a friend’s house? Will someone pick you up after the race or will you hobble back to the starting line area to find your ride?

Upcoming:

  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon). Clinic runners will meet at Waiholo for 16 miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 6:30 a.m. and heads to Paki. On the way in please get in Kahala Avenue. The group starting from HQ will run to Trinity Church and back.
  • 11/20/16: 14 miles. Last long run. The taper has started.
  • 11/24/16: Turkey Trot! It’s HMC’s premier event. A 10-mile predict-your-finish race. Register on the HMC website, and bring $7 on race day.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.

Shout Out Corner: Congratulations to Jan who placed third overall in the first Tour de Cure 10K on November 6th! She rocked that course and all for a great cause.

Mahalo to the many donors who gave to my shoebox project! We have received many wonderful donations of school supplies, toys, and boxes. Your generosity is much appreciated and will definitely brighten up a child’s holiday this season. Boxes will be shipped off before Thanksgiving, so any last minute donations should be brought to Clinic on 11/13 and left in the corner by the table, or call me to make arrangements (237-4100).

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

White group runners encountered yet another great Sunday of cool trades. This week’s group was again led by Richard and Richard and joined by Sam and Jessica.

After the group contemplated whether to run the downtown front end of the route or the usual route, the majority decided to go with the usual route out to Nelson’s Oasis and back.

Joining in the run were regulars Elena, Elaine, Hannah, Sirena, George, Mika, Chantel, Ming, Yumi, Kamaile, Darby, and Russ H.

At the gas station, we parted ways with several who had other obligations or were carefully monitoring their injuries.

Although not running with us this week, we were happy to see Debbie on the route getting her 14+ miler in.

Garmin’s stats for this week:

  • 13.75 Miles rounded to 14.00 for purposes of mental motivation and feelings of self-accomplishment.
  • 3.23 Hours
  • 14.45 Avg. pace including water stops and water stop walking
  • 1,578 calories burned

A shout out to Bob who has been our regular leader over the past 8-months of marathon clinic running. We look forward to your return and hope that your work schedule does not continue to conflict with our HMC Sunday runs. You are missed and we look forward to your return.

Last but not least, it was another week without our other steady leader Blair. Blair expressed to me that he misses the group but needs to tend to an injured knee to ensure that it is fully healed before returning to hit the pavement. Blair, the White group misses you as well and sends its best wishes on a speedy heal and we all look forward to your return.

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

We started out with 15 runners this morning. We all agreed that it would be perfect weather to run a marathon today. We were also excited to taper-ha-ha.

Gave tips on practicing Vaseline on your feet for the long miles. It saved me in the pouring rain during Portland’s Marathon last month. Also told the group to run a straight line as possible, don’t’ zigzag because you’ll feel it in your hips later.

If able please sign up for the Turkey Trot on Thanksgiving morning, it’s a great way to check your pace and you may even win a prize.

Beginners:

Green 15’s by Lou Crompton:

Green Team had 12 starting today for our long run of the training year. On future Sundays we taper… next long run will be 2d Sunday of December, but we’re ready and look forward to it. It there was an Over & Above Award, we have 2 nominees: Nelson had the oasis open not once but twice for us… 2d visit was 1.5 hrs. after the first… not only him, but his crew there ready to offer medical advice or just share the aloha… we really appreciated that. Then upon arrival back in the park, we were delighted to find the refreshment table still manned by Scott and Willard about 1230. Did you notice how the food items were neatly arranged and the colors were complementary? Yeah, there was an Architect on duty… So many people have gadgets to track time and distance, but I’ll use the numbers from Kristina who was #2 right behind me today: 18.4 miles in 4 H 37 M for an overall pace of 15.0 m/m – again. Maybe too late for this year, but please consider extending Turkey Trot cutoff time to 2 1/2 hrs… green ones do 10 miles @ 15.0 pace or 150 M. Continue homework of 1 or 1.5 hr sessions… next week we’ll “only” go out for 14+ miles… tapering back.

Da Comment Corner:

Turkey Trot -Pacing Exercise:

Please sign up to volunteer or to participate in the event – Thanksgiving morning, November 24. The “winner” is not the fastest runner but the one who comes closest to their predicted time. I recall in the past, that we had two clinic members who hit their predicted time to the exact second and won the event!! Gobble, gobble!

Tapering!

Just about a month to the big day!! Congrats to all for your dedication and perseverance! Tapering should begin – just maintain – you already have enough training miles in you to finish and do well in the marathon. Also, too late to make up for lack of training – just be happy with what you’ve already done.

See you at the water stops!

Blair

Blair’s Weekly Update 10-30-2016

Third and Final Bus Run:

About 70 runners boarded two Robert’s school buses and headed out to Makapuu Point. I know a few members missed the bus, but hopefully, you were able to catch up with your group along the way. Thanks to everyone for being so organized and generous. Most of the participants donated much more than the bus fare! The clinic truly appreciates your thoughtfulness! Everyone seemed so enthused and full of energy! I’m sure the run was a rewarding for all. Congratulations!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station. Some folks did the bus run, some ran a little more than 17 miles routing out to Lunalilo home road and the hill, and some did 20. Let’s be careful not to get injured close to the marathon – stay hydrated and pick the clothing and items you will run the marathon with. Homework runs are critical. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

Silver Group by Lynnae Lee:
Pace 11:00 – 12:00 mutes per mile)

The Silvers did a modified route, starting at Waiholo and going up to Sandy Beach to see all of the HMC bus riders starting out on their trek. John L. and Lynnae led a group of 13 Silvers including: Melissa, Cindy, Rick, Tavy, Doc Joe, Russ, Trieu, Jen, Lance, Kara, and Lee. At Sandy Beach we met a first time HMC runner, Jazzie, who came out to train for her half marathon in December. She was a welcome addition to the group. Hawaii Kai is one of our favorite routes, which was made more enjoyable by the steady trade winds and cloudy conditions during most of our run. Mahalo to Carl for mapping out our route. In all, we traversed 17.3 miles. With the Heartbreak Hill it was a challenging workout. Good job everyone! Tough training days like this will pay off in the end. I’m constantly amazed at how races can seem easier than training.

Homework: Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can. Target 49 miles this week. Be sure to stretch afterwards and on your rest days.

If you’ve been showing up each Sunday, your body is getting good distance training. But you also need to get in a good amount of weekly miles. By building up your bank of miles, you will be certain to have the endurance necessary to get through the marathon without hitting the wall, or hitting it later in the race. One way to add miles is to get in a fourth run during the week. It can be at a slower pace, or shorter distance, as every mile counts.

Tip: With only a few more weeks left of long runs, you need to determine what your race day supplements will be. The best way to do this is to test it out. The rule is “nothing new on race day” and runners must take this seriously. You must take something during the race, lest the ambulance be called to peel you off the pavement. So bring out your gels, gummies, and pills next Sunday.

Upcoming:

  • 11/6/16: 18 miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 6:30 a.m. and heads to Paki. On the way in please get in Kahala Avenue. The group starting from HQ will run to Trinity Church and back.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon). Clinic runners will meet at Waiholo for 16 miles.
  • 11/20/16: 18 miles. Last long run.
  • 11/24/16: Turkey Trot! It’s HMC’s premier event. A 10-mile predict-your-finish race.

Shout Out Corner: Best wishes to Jen who will be leaving for a cycling tour in Taiwan and Malaysia. Stay safe, treasure the views, and enjoy the food!

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

Brisk breezy tailwinds helped white group members complete the last bus run for 2016 in a strong and equally “brisk” running pace. It was evident that the weeks of running together have created a strong bond between members that made for comfortable and interesting conversation. The tailwinds were noticeably strong and the temperature cool and comfortable, making this the best running day of the season. Our route included a short & quick restroom break at the Hawaii Kai Golf Course. We also diverted onto Keahole (latter part of marathon circle) rather than going around Hahaione; however, being that it was the last Sunday of the month, the group agreed to take on Kahala Ave.

The group was led by our two veterans – Richard x 2, each contributing their own unique strengths and psychological support to White group members. White group members that ran this week, included: Darby, Chantel, Hannah, Elena, Elaine, Jamie, Shan, Mika, George, and Russell H. We also had an equally long list of absentees whose presence was sorely missed. We look forward to seeing the return of our regulars next week. We are also wishing Melyssa safe travels as she shares her medical expertise and experience in less fortunate countries. We are also hopeful that Blair heals quickly so he can rejoin the group. As misery loves company, we look forward to the return of the usual regulars: Bob, Jessica, Ming, Debbie, Andrew, Stefanie, Francis, Yumi, Sara, Kamaile, Merr, Irina, and last but not least, Sam. We really do have a quite a large group thanks to great leaders and great members!

Finally, a very sincere thank you to Nelson & Marsha for providing refreshments at the Oasis. The cold drinks and snacks made a great day even better!

One last note, we all know the necessity of protecting our skin from the sun’s harsh UV rays. Please don’t forget to protect your eyes from those same harsh UV rays, as well!

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

We were expecting rain on today but it ended up being really hot and windy. Quite picturesque so many took photos @ the start at Makapu’u Lookout. There were 15 of us in the Blue Group, and Rich leading the white group and I were worried we would get lost so we stuck together through Hawaii Kai. We managed to miss the 7 – 11 but made it to the Maunalua Bay water stop. We were so glad that Nelson’s Oasis was set up with Gatorade and pretzels, thank you Nelson.

We took it easy heading back to Aloha Station. We got fueled up and headed back to Kahala Ave. I didn’t realize that I had picked up the pace until we came up on Russell from the black group and asked what our pace was. Then a gal said 11 and a half, she had joined us from the Silver group because she wasn’t familiar with the route. So I told the group I was sorry and let her pass us. We ran to see Queen Kapiolani at the finish line. My app said we were at 14.77 miles? So we ran back to Clinic Pavilion to get closer to 16 miles.

Would like to remind people that we will be selling merchandise and early entry Turkey Trot T”s for $ 15, and entry is included with that price. We will be set up by 7 a.m. Also want to put out request for door prizes for the Race if anyone has anything, please bring it down any Sunday for me.

The Beginners:

Buff Walkers byBuff Walkers group photo George Ushijima:
Another wonderful Sunday! This time, we had the Bus Walk. We even took a picture to start off.

The brisk breeze made things so pleasant for us. It made getting to the first water stop easy. We all partook of the delights in the 7 – 11 at the Aloha gas station on Hawaii Kai Drive. We made our way back to our usual route. It really was a wonderful journey.

We should be doing our homework this week. That’s 35 to 40 miles less whatever the mileage we did on Sunday. But, next week we begin our tapering:

  • 11/6 = 14 miles + 30 – 35 miles of homework.
  • 11/13 = 12 miles = 25 – 30 miles of homework.
  • 11/20 = 10 miles = 20 – 25 miles of homework.

Susan will be able to take our group on a downtown route, to get us familiar with that portion of the Marathon on 11/27. More details to follow. The Marathon is only 2 Sundays after that.

See you all on Sunday. Keep on Walking!

Sweet 16’s by Roanne Abe:

Happy Halloween! Bus Run #3 was tackled today by 12 Sweet Sixteens: Cliff, Annette, Lynn, Dan, Glenn, Isaac, Judy, Linda, David, Annie, Betsy and Roanne. It looked like scary rain was going to plague our outing today, but sunny skies chased them away. The breeze felt good and the company was awesome!

Your dedication and weekly homework is paying off. You all looked great and the sounds of laugher could be heard all the way to the park. Next week will be our first week to start tapering our long walks. We’ll be decreasing by 2 miles each week until Marathon day. A good training walk will be the Turkey Trot on Thanksgiving Day. It will be a 10-mile event and it’s a great opportunity to win a cool prize. And the best part is, you’ll be in perfect condition to eat your Thanksgiving day/weekend dinner(s).

Homework this week is 30-60 miles including Sunday’s walk. Be safe and we’ll see you on Sunday!

Green 15 by Lou Crompton:

Wow… about 100 people signed up for today’s bus run; we had 2 buses but only 34 were on mine… I hope the clinic took in enough $ to pay for the buses. Green Team had 7 board the bus, but we had 1 more who was dropped off at Sandy’s and walked to Makapuu, plus 1 more who walked out to HK Dr., did the loop, and hiked back… Decent weather with a nice breeze mostly on our back… by the time we waved at the marathon finish line the Garmin said 14.8 miles in 3H 42M… which is 15.0 m/m overall. Come on… last week we said we’d be back at 1215 for refreshments and showed up exactly 1215… today 15.0 m/m again… shouldn’t we get an Honorable Mention for Turkey Trot? Sadly, we do exactly 15.0 pace which is ineligible for Turkey Trot. we would finish at 2-30 which is past the cut off time… but we certainly do know our pace… Big mahalo to Nelson who surprised us by being at the oasis. After arrival back at the park, our own Superwoman Susan, decided to lap the park one more time… couldn’t miss her in those international orange shorts! Sun Nov 6 will be our last long run, then we’ll start our tapering down and be all ready for the December marathon. Continue your hours of homework to keep up distance… aloha

Da Comment Corner:

Special Turkey Trot / T-Shirt Registration for Clinic Members Only.

On Sunday, November 6 at 7 a.m. Clinic members only may register for the 2016 Turkey Trot for $15 and also receive a limited availability Turkey Trot T-Shirt. See Val or Maile on November 6, 2016 for this special, limited registration.

And wear that T-shirt that on race day, November 24, 2016!

Only the following sizes are available. First come, first serve.

  • Small: 4
  • Medium: 17
  • Large: 21
  • X-Large: 14
  • XXL-Large: 7

With Gleeful Exultation:

Shortly, Doc and group leaders are going to recommend a reduction on the mileage of our Sunday runs and perhaps on our homework runs as well. The term “tapering” will be mentioned frequently with “gleeful exultation”.

See you at the water stops!

Blair

Blair’s Weekly Update 10-23-2016

Doc’s Report:

Dr. Scaff continued his talk on cholesterol and good and bad oils. No talk by Doc next week due to the Bus Run.

Table Duty:

Thanks to Annette and Harry for the fantastic array of goodies and drink!

Third and Final Bus Run – October 30th:

The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependant on route. Please check with your group leader as to your start location. We ask everyone to show up at 7:15 a.m. or earlier so we can board the buses promptly and leave on time. It’s a different experience than our usual Sunday runs; think of it as another race in the clinic’s marathon readiness series! Please check with your group leader as to your drop off point. Approximately 100 runners have signed up.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station, ran a little more than 16 miles routing out to Lunalilo home road and the hill. Next week there’s a bus run and others will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Enjoy!

Intermediate Groups:

Red Group by Stephen Cole:
(Pace 9:00-10:00 minute per mile)

The Red Group went out on Sunday with Steve, Lisa, Linnea, Chris and Earl for another 18-mile run. Jun and Sven (as well as many other HMC members) ran in the HMSA 30K run. Great job, all! We started by running 11 miles in from the 2nd beach park, and then ran back out after the talk for a total of 18 miles. It was a warm day with a few clouds. We ran at about a 9:20 pace for a total running time of about 2:48:30.

Next Sunday we’ll be running 16 miles, meeting up at 5:45 a.m. at the second beach park for anyone that would like to join. The following week we’ll be starting our 20-mile runs of November.

Happy running!

Silver Group by Lynnae Lee and Paul Lindley:
(Pace 11:00 – 12:00 mutes per mile)

Trieu and Jerome started around 5:45 a.m. on Waiholo Avenue and ran to the second beach park and back. Paul and Kara met at Waiholo at 6:30 a.m. and just missed the early birds. We ran into Jen on our way in just before we arrived at the gas station. The three of us ran as a group back to Kapiolani Park for Dr. Scaff’s talk about cholesterol and he did his best to confuse us about canola oil. Good or bad?

The runners leaving the park together after the talk were Trieu, Jerome, Jen, Kara, Lance, and Paul. On our way up Diamond Head we started running into the racing Silverados in the 30K. The first one I noticed was Terry, looking like she just started running, and could do another 20 miles. After that in no particular order we saw Lynnae, Melissa, Cindy, John T., Rick, Doc Joe, Cassie, Samantha. I am sure there were more, but I can’t recall.

Jen left the group after Triangle Park and ran along Kahala Avenue so she could encourage the runners, Lance pulled out at Kahala Mall, Jerome and Trieu ran to the first beach park and back to Waiholo Street to get there 18 in (good job). Kara and Paul went to the second beach park, and Paul ran back to Waiholo to finish with 14.5 miles (boo). Kara ran out further on Kalanianaole Highway to get her 18 in. Overall the weather was very nice with low humidity and good trade winds. The head winds were a bit strong at times, but I would rather have them than nothing. – Paul

Homework: Remain deliberate with your training schedule. Rest days are training days. For those who raced in the 30K, take it easy on the recovery. Do an easier recovery run Tuesday or Wednesday. Do not focus on pace. Listen to your body. It’s okay to run shorter. Two times during the weekdays, 10-12 miles each. Target 40 miles this week. Be sure to stretch afterwards.

TIP: Each race can teach us something, especially the longer they get. Chaffing doesn’t seem to start until you go a certain amount of miles. Same thing with blisters. Knowledge of the race course, particularly Kahala Avenue, can help when you’re pushing through the last miles on sore legs. And of course, a race can be something of a judgment day on your training regimen. Did you bank enough miles in preparation for the race? Did you properly fuel your body before and during the race? Assess your long run and plan adjustments as necessary.

The runners-high moment: Seeing your training buddy medal in a race for the first time. Congratulations Henry! You did awesome at the 30K and deserve the award after all of your training.

Quote of the Week: “Don’t run in old shoes, even if it’s raining.” By an injured Jun L.

Upcoming:

  • 10/30/16: 3rd and final bus-run of the training season. The Silvers will meet at Waiholo 6:15 a.m. for a 6:30 a.m. start. Carl mapped out a nice route for the group that will take us to Sandy Beach to meet the bus runners coming in from Makapuu. We should get in 16+ miles. Those who want to join us for a shorter route should meet as at the Hawaii Kai dog park around 7:10 – 7:15 a.m. (Be there, or be left behind). Please be sure to bring a water bottle because the water stops may be further apart.
  • 11/6/16: Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 630 a.m. and heads to Paki. The group starting from HQ will run to Trinity Church and back.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon).
  • 11/24/16: Turkey Trot!

Shout Out Corner: Congratulations to all of the HMCers who participated in the 4th race of the Marathon Readiness Series (30K). This was a great opportunity to see how well your training has been going, and many seem to be marathon ready. Happy 30K finishers included: Melissa, Cindy, John T., Rick, Doc Joe, Cassie, Samantha, Terry, Hong, Russ, Tony, Jan, Evelyn, Kam, Asami, Jun K., Jun L., Miyuki, Tavy, Kevin, Rosie and Lynnae. A special congrats to Cindy for completing her very first race. Good job!

White Group by Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)

Another Busy Day at Kapiolani Park, the 808 Races had their 30K HMSA Race going on, the fourth of their five race series. With that said, our morning talk had a smaller group while Dr. Scaff gave his talk about the many health reports and studies that are out there. Basically it’s up to you to decide what to believe and what is working for you. Peter gave his announcements about upcoming events.

Most important is next week BUS Run, have three dollars and be on time! Bus leaves 7:30 a.m., so be there 7:00 a.m.! Please afford time to park!

With many leaders missing, Pace Setter Bob just called out the White Group! Our group started with 20 strong but somehow, I got 21 on my final listing. Our speech was super short with a talk on our route plan and questioning anyone doing their homework runs? Today we left going counter clockwise around the park because Bob wanted to the see more of the 30K race and finish line. We saw some of the best runners walking about, having already finish the race by 7:45 a.m… the race started 5 a.m.. Also got a great view of Waikiki Beach and small breaking waves. Making the right turn onto Diamond Head Road, Lo and Behold…We found our white group member Irina, Blazing down for the finish line…probably under 3 hours! You Go Girl!! Going up Diamond Head felt easier after a better warm up. By the time we reached the Lighthouse, we had two miles under our feet. Was nice to see so many Racers coming down the road. Some looked tired but it was 18.6 miles, eh?

After Triangle Park, we made a short cut to the District Park Bathroom. Nice to see Stefanie, Kamaile and Mer back. Onto the Gas Station we spread apart but kept going strong. Thanks to Mika and George for making time to run but needed to turn back at the Gas Station. Onward to Nelson’s Oasis was our Goal! Today was a perfect example of our selfish sport…We all place a lot of things aside to run for 4 plus hours and sometimes a few fall off pace. Today, I’m happy to say Randall, Darby and Richard took off on their own faster pace as we headed up Kalanianaole Highway. Reaching Wailupe Park, we lost two more. Jessica and Ming had reached the target and turned back. Thanks ladies for your team spirit.

But the Good News, Nelson’s Oasis was Open! Reaching this point was Bob, Russell, Hannah, Debbie, Jamie, Chantel, Elena, Elaine, Francis, Stefanie, Andrew, Kamaile and Mer. Thanks to you all for staying together. Our return trip was a deep insightful journey or a puzzling trek. Did anyone see where we lost Sara? Last time I saw her was at the Gas Station and her initial plans was to stop at Nelson’s Oasis. And have her visiting Parents pick her up! She played a Sam Trick on us! Well we made the Gas Station and crashed farmers road. Pace Setter Bob submitted to walking with Elena. Some of the nicest People I ever meet waited for us at Triangle Park. So we gathered up some water and hit Diamond head. Just before the Lighthouse, My Prays were answered – two miles late – but Brother Sam pulled over to give Bob and a trailing Elena a ride back. Kamaile was given a good proposition but declined, for she was going to do this 15-mile run no matter what! Back at the Park, we were fortunate to have the table set up with cold Gatorade and snacks. The final 11 made it back and rejoiced in our accomplishment. Thanks for your spirit. Quick note, Bob will miss next week…you all know the pace, just remember to not to leave anyone behind.

The Beginners:

Buff Walkers by George Ushijima:

What a wonderful day. It was breezy. One can only wish that the marathon will have weather conditions like this. Here we are just 7 Sundays left before the Marathon. Today’s plan is to get to Trinity church and back. We start with 8 of us. That should be 16 miles. As we are concentrating on getting those miles in and practicing our homework, we are focusing on everyone finishing the marathon without injury. Our homework should still total about 24 miles. When you add the 16 miles on Sunday, that’s 40 miles. You can do it by every other day. Monday 6, Wednesday 9 and Friday 9. Or whatever combination gets you up there.
This last Sunday of the month is the Bus Run. $3 for the ride. We’ll be on Bus #2 and getting off at the Makapu`u lookout. The first 4 miles has no available water stop. Our first opportunity in that area, will be at Kamiloiki park. Bring water.
This will be the last 16-mile Sunday as we begin tapering throughout the month of November. 11/6 = 14 miles + 30 – 35 miles of homework. 11/13 = 12 miles = 25 – 30 miles of homework. 11/20 = 10 miles = 20 – 25 miles of homework. On 11/27, Thanksgiving Sunday, I’m hoping one of us can guide the group through the downtown route. Just go from the Start at Ala Moana and Auahi (Google Maps has it as Queen St.) Follow Ala Moana to Nu`uanu, to King St, to Kapiolani, to Pi`ikoi and back to Ala Moana. About 4 miles. Walk around for an hour to get yourself up to 8 miles.
Keep on Walking!

Sweet 16’S by Roanne Abe:

Cool breezes and clear skies made for an awesome walk today. Seventeen started the 17-mile trek today: Annie, Arlene, Fran, Candi, Linda, Lynn, Masaki, Chen Wen, Noreen, Isaac, Lily, Betsy, Arlene and Roanne. Annette, Harry and Cliff minded the snack table and the ice cold Gatorade was a definite treat! You guys rock!

10/30 (next week) is the last bus run and we’ll be going out for about 15 miles. We leave at 7:15 a.m. and the cost is $3/person. Exact change is appreciated. Remember to bring water, a hat/towel and wear your sun screen. There will be no water stops for the first 3 miles.

11/24 is the turkey trot. It’s a 10-mile, predict your time, race. No timing devices allowed on the course. Entry fee is $7 online and $8 in person. Those that come within 20 seconds of your predicted time can win a prize. There will be a limited number of turkey trot t-shirts for $15 and it includes an entry into the turkey trot. If you want to help out and volunteer as helper at the event, please start looking for the signups in November.

Homework this week is 30-50 miles total, including todays’ walk. You are all doing great. Keep up the great work and next week, we’ll get ready to start tapering off and really getting ready for the marathon.

See you Sunday!

Green 15 by Lou Crompton:

Nice reasonably cool and breezy day for a romp thru da woods… we had 12 green ones at the park and were joined by Akiko at Aloha Gas… too bad Peter‘s admonition about staying safe was a day late for her… fell Saturday and got cut / bruised. Be safe… err on the side of caution… you’ve too much time and mileage invested in your training to suffer little mishaps now. Since our plan was a “long run” of 17 miles, I told Annette we’d be back 12:15… and when we arrived at her refreshment stand, the Garmin said 17.06 miles and time was 12:15. Green ones had an overall pace of 15.06… AND AND… pace leader’s Garmin fell off early on… had it inside a pocket virtually the entire distance… just “felt like” a 15 overall pace… would that qualify for a Turkey Trot prize? We appreciated Nelson for having the oasis open and for both Annette & Harry for having goodies for us at 12:15… and there were still other groups out on the road! Next Sunday we take a step back and “only” do about 15 for the Makapuu Light House Bus Run… be at the park 0715 and bring $3 or more for bus fare… and be sure to carry fluids particularly for the first few miles through the valley. Aloha

Golden 14’s by Dean Takeshige:

This Sunday had nice running weather, breezy partially overcast with a few light showers. With only little more than a month to go, now is not the time to get hurt. You will not have the time to recover.

Next week is the bus run. Be there at 7:15 a.m. with your $3 so we will be loaded and ready leave at 7:30 a.m. sharp. For the last bus run the 14s will take the scenic route and start off at Makapuu.

Keep up but don’t overdo your homework and we will see you on Sunday.

Da Comment Corner:

Last Bus run for the Year:

The bus leaves promptly at 7:30 a.m. so please be at meeting area by 7:15 a.m for last minute instructions. It seems that most groups are going to the last stop at Makapuu Point- approximately 15 miles. Please make sure to bring your water bottle.

That Time of the Year:

Yes, usually for me during this period of time (about two to three months before the marathon), I “suffer” from tremendous ego distortion thinking I’m a well-conditioned “youth laden” runner – but inevitably reality (not being so “youth laden”, lacking “true conditioning”, and devoid of any logical reasoning) appears in the form of aching knees, pulled calf muscles, and other major aches and pains throughout. Recently, while on a “homework high”, Mr. Ego seduced my brain with thoughts of “let’s try 9 minute miles on this ½ mile stretch to get in some speed work or let’s put in the extra 2 miles while we’re feeling good”. As I ice my calf and knees, take my ibuprofen, limp over to my couch to become a “wizard” on my remote, I realize my current fate. Maybe next year, I’ll learn.

See you at the water stops

Blair