Blair’s Weekly Update 06-25-2017

Table Duty:

Great job by Susan and George; food and drinks were awesome!

Group Reports:

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

The Advanced group welcomes everyone. Our goal is 9 min/mile and faster.

Today we ran less than 14 due to heat. Good luck to folks running at Kaena Point next week!

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

Pink began this Sunday’s run with 5 miles around Ala Wai Canal. It was a sunny day, warm and humid. We continued our run to the gas station and back (around 7.5 miles). We ran a total of 12.5 miles.

Next week, Rosie will be leading Pink for our first 14 miles run. To beat the heat, Pink will meet at the clinic at 6:00 a.m. and run 8ish miles before the talk, finishing up another 6 miles after Dr.’s talk.

Homework: run 2-3 times during the week: at least 2 long runs (8+miles), another short speed workout or hill. Your training should be in the 30s (miles) level this week. Make sure to listen to your body, hydrate, and rest between your long runs.

Run safe, run happy!

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

Summer has arrived, and the Silvers survived. Our group completed another training day of 10+ miles at an average pace of 11 minutes per mile, under bright, hot, blue skies with only some light trade winds to give us a few moments of relief. Led by Alberto and Lynnae, the group included Koko, Melissa, Cindy, Trieu, Lee, Cody, Deanne, Tavy, Doc Joe, and Carl.

Our early running group is in full gear now as we adapt to summer’s heat and get half of our run done in the cooler temperatures of the wee hours of the morning. However, we’ve made sure that our run ends close to the time our training pace would bring us into a finish at the marathon. Running in the heat of the day teaches us many valuable lessons about being prepared and safely pushing on when our bodies want to give up and hide in an air-conditioned mall. This is not only physical training now, but mental training as well. Of course the company of a good group makes it so much easier.

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

Tip: It may be time to bring those supplements out on our long runs, when the heat causes us to sweat a great deal and lose more electrolytes. It can be something as simple, yet highly effective, as pretzels or the gels, gummies, or beans that can be found in most running stores. Try them now to find out what works best for you so you know if they’re something you want to use come race day.

The runners’ high moment: When you get home from a marathon, take your shoes off, and find all your toenails are all still pink and attached!

Upcoming:

  • 7/2/17: 6:30 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back. Many of the group members and leaders will have run the Firecracker Run the day before and may not be present.
  • 7/9/17: 12-mile run. Early group meets at 6:15 a.m. at Waiholo to attack the hill affectionately known as “Baby Kilauea,” (2 miles up and down) then run to Paki Avenue for Doc’s Talk.

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

Some people were looking for the pace group between Silver and White, so I decided to form up the group today. It used to be Black Group before but recent year, nobody ran in that group.

Started four people, from Blue and Silver also new one with me. It was hot and humid and people had little bit hard time to keep running but we stopped by water station and had a break.

Finally, made it 10.03 miles in 1hour 56 minutes, average pace was 11:34/mile. Next week is already July, so we will increase 12 miles. Do homework 2 times in a week and come back on Sunday!

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

A brave group of ten took on our last 10-mile run (inclusive of Kahala Avenue) for the month of June. Russ H. and Ivan did a great job of keeping the group together. The weather was hot but breezy which made it tolerable for the distance of 10 miles. Sam shared his charisma with the group for the first several miles, then was lured away by the scent of Bogart’s coffee. Russ H.’s Triangle park talk revolved around “HotShot” one of the latest anti-cramp supplements to hit the market and widely advertised in Runner’s World. Russ’ verdict on effectiveness is pending: Stay tuned! Blair, we missed your faithful presence. Hope you return soon!

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

There were 16 of the Blue Group starting out this beautiful Sunday morning. Leader Andy was back from his trip to Washington DC and Kentucky. He was able to lead us out to the Aloha station then had to run back to go to work. We ran through the neighborhood to avoid the traffic and make sure we were able to make our 10 miles, but actually did .5 more due to the earlier bathroom stop at Kahala park. We lost about 5 members due to the New Black group currently being lead by Maile. We will miss them but do not want to keep anyone from achieving their marathon goal, so wish them the best they can do! Make sure to do your homework next week is July and we will start our 12 mile run. July 2nd Maile and I will be bringing our Clinic Merchandise for donations sales that help to subsidize our refreshment table. We accept cash, check and credit cards. This morning I showed our new product which is long sleeve Carolina Blue (light blue) tech shirt. We have it in Ladie’s small, Men’s small and med and donation price is $30. Mahalo to all for your donations for the bus run too so we can keep it reasonable at $3.00.

Beginners:

Buff Walkers by George Ushijima:

Six hardy walkers started out today for the Gas Station and everyone made it back to Kapiolani Park to enjoy the goodies provided by Susan and George. We skipped the intermediate water stops to replicate the 2 miles or so between water stops in the marathon. The difference between our Mile 9-10 and our Mile 24-25 splits was about 30 seconds. That means we were nearly able to maintain the same pace the entire way-Good job. The running time was 2:50, so that means our average pace including water stops was 21:15 per mile.

Lessons for the day included reasons for drinking a lot of water and combating chafing. Trivia for day covered hand-cut, curb stones and an explanation for the steps along Monsarrat Avenue in Fort Ruger. (The steps led to military family housing duplexes.)

Sweet 16s by Annette Hayes:

Summer is here! It was a hot one today, as our group of 15 set out along Diamond Head Road toward Triangle Park. The word puzzles kept our brains busy and the company of friends make the time go by faster. Before long, we were turning around at the “Phone booth”. Walking through the neighborhood gave us a break from the noise of the traffic on the highway. (More talk time). Keep up the homework. Next week we will go a little farther.

Remember to apply sunscreen and wear protective clothing (hats, sunglasses, etc.). Drink your fluids at the water stops. Thanks to all who shared snacks along the way. Now is the time to experiment with supplements. Energy chews and sports drinks will help to replace the electrolytes that you sweat out on hot days. You may notice that your skin is salty at the end of your long run.

Thanks to George and Susan for keeping the watermelon cold. The frozen fruit bars were a welcomed thirst quencher. Happy running. See you next week.

Green 15s by Lou Crompton:

Blood pressure? Mine is like 105/52 with resting pulse of 50 (no meds). Maybe I should jog less… maybe “un-retire” and rejoin the stressful rat race… eat those Big Macs for lunch… get that BP back up to 140/80. Hey, stress free retirement and jogging 30+ miles / wk comes with drawbacks… called age and wrinkles… be nice if there were a trade off someplace. Green Team welcomed Tina and yet another aunty, Beckey, of our little 10 yr old recruiter Emma. It’s a regular family affair on Sundays. Our gathering of 21 had a “fun” day… staff brought us out to Kal Hwy, but then turned over the point position to the first timers… go find the phantom phone booth with very little info, otherwise we all go out to the beach park to turn around. Thanks to Sharlene for stopping and some quick 2d opinions about the location. Did our usual trek back along Kahala Avenue to verify the heat, lack of shade or breezes, and the constant up slope. We had good grouping so maybe we are getting used to the route / conditions. We did 9.5 today in 2-24 for a 15.1 moving / overall pace. This is week 15 and we’re still right on trajectory for a 6-35 marathon finish. Mahalo to George and Susan for the refreshments. Anyone notice that the storage room wasn’t opened today? George brought all supplies from home! Next week starts the 10 mile schedule. We won’t even notice the extra 1/2 mile on July 2. Do homework! Aloha.

Golden 14s by Dean Takashige:

This was our last – miler Sunday.

It was clear and breezy. It turned out to be a nice day to run.

Welcome to first timer Haruko , Starting at 8 miles can be very challenging, so just run as much as you can and slowly you will catch up to the group.

Wow next week we will start working up to 10 miles. Our turnaround point will be the virtual telephone booth.

As the days will get warmer and warmer make sure you drink a lot of liquids start thinking about bringing along something to eat., packing and eating a pretzel or two every mile is a good start.

Keep up with your midweek homework and we will see you on Sunday.

Da Comment Corner:

“Fitness of mind and body, create fitness of the soul”. 

See you at the water stops!

Blair

Blair’s Weekly Update 06-18-2017

Doc’s Talk:

Doc spoke about recovering from injury – go very gradually and deliberately especially when one feels good and thinks they’re fully healed.

Table Duty:

Our thanks to Lorna and Tom for volunteering for table duty.

Group Reports:

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

The Advanced group welcomes everyone. Our goal is 9-minute/mile and faster.

Happy Father’s Day to all the Dads!

Next week we meet at Kahala gas station at 6 a.m.

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

Led by Rosie, Henry, Richard, and Hao, Pink started our Father’s Day run with a nice cool drizzles around Ala Wai Canal. After Dr.’s talk, we ran another 6 miles in the breezy cloudy morning. We ran 10 to 11.5 miles total, a short run for this month, because many of our teammates need to leave early to celebrate Father’s Day. We finished our run with yummy treats by Purple group. Thank you Purple Group!

Next week, we will meet at the Clinic at 6:30 a.m. We will run around Ala Wai (5-6 miles) before Dr.’s talk. After, we will run to the gas station and back, estimating a total of 13 miles.

Homework-run 3 times during the week: at least 2 long runs (8+miles), another speed workout or hill. Your training should be in the 30s (miles) level this week. Make sure to listen to your body, and rest between your long runs.

Run safe, run happy!

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

The Silver Group’s run was altered a bit by Fathers’ Day and other events. As many of the group members had celebration plans after the run, the Silvers started early from Kahala. The run was faster today as the Silvers completed just under 10 miles at an average pace of 10:45 minutes per mile. The group included Koko, Melissa, Speedy Joe, Lance, Cody, Kevin, and Carl, with Lynnae as sweeper.

As we ran down Diamond Head Road, just before Kapiolani Park, we saw a group directing a police officer towards someone in trouble in the bushes on the steep hillside across the street. A fire truck and an ambulance passed us as well, as we continued on to Paki Avenue. As we were about to run back out, other runners reported the police had closed Diamond Head Road to cars and pedestrians in that area while the person was brought down from the hillside, so the group took on Monsarrat Avenue instead and enjoyed some impromptu hill training.

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

Tip: Light rains make everything a bit slick on your run, especially metal covers for storm drains and other utility boxes in the sidewalks. Try your best not to step directly on these covers. Even when they aren’t wet and slippery, over time the concrete lip under them can wear away causing the cover to flip when an unsuspecting runner steps on it.

The runners’ high moment: When you’re dreading your run because it’s warm and humid, but as it progresses the trade winds start to kick in and cloud covering keeps the run cooler, and you suddenly realize you stumbled into a great running day.

Upcoming:

  • 6/25/17: 630 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back.
  • 7/2/17: 630 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back. Many of the group members and leaders will have run the Firecracker Run the day before and may not be present.

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

Sunday’s weather was great running weather! It reminded one of being in Seattle under a light overcast sky with gentle and somewhat cool breezes. This summer has thrown so many different and unusual Sunday weather conditions at us. After coming off of a hot-humid Sunday and expecting yet another, we get Seattle-Sunday weather conditions. No complaints here!

We were led out of the gate by Russ H. and Ivan. Both leaders kept each other company with the rest of us in tow.

This week’s group totaled 16 including Blair and Richard who caught up to us at Triangle Park with enough time to share a few bits of advice with the rest of the group. At Triangle Park, we bumped into Elena who was running solo for this week due to other commitments following her run. While at Triangle Park, Russ H. shared an article he read in Runners World about being prepared for the marathon by knowing where all of the restroom stops and water fountains are located, as well as, eating healthy and being mindful of what you consume in the days leading up to the marathon. It could very well make the difference between having an enjoyable race or a significantly unpleasant one. After the brief but important bits of advice, we were off and running once again, this time with Blair along side of us; just like old times. Hurry and heal – young man!The group stayed together until the gas station, where Danell, Kamaile, and I made our turnaround and headed back to Paki due to other obligations following our run. The rest of the group made the trek out to the five-mile turnaround point or more affectionately known as the “first telephone booth”. In addition to our heralded leaders, this week’s runners included Elaine, Jaime, Mika, Yuna, Danell, Kamaile, Mitchell.

Other sightings: We did see Guru Sam and friend Kumiko doing their ’round Diamond Head jog. On my morning drive in to Paki, I believe I saw Ariel running solo out near Hawaii Loa Ridge making her way back to Kapiolani Park – Good job Ariel! On my drive home, I believe I saw Sam and Blair at Bogart’s.

One bit of advice for this week involves simple but diligent care of your GPS running watch. After each run (before taking your Sunday nap), it is recommended that you clean the backside of your watch but more importantly, clean the contacts points using alcohol and a q-tip. The watch band may be wiped with a mild “wipe” or some mild soap and warm water. These steps will not only ensure good points of contact when you charge your watch, but will also extend the life of the watch band, as well. Some of the GPS watches on the market have bands that are not replaceable or are one piece, and are quite expensive to replace. Remember to clean your GPS device as soon as you get home and before storing the watch away for the week. These preventive measures will definitely help to prolong the life of your watch and minimize the frequency of purchasing a new GPS watch! One of our White Group runners, who I know would prefer to remain anonymous, shared this advice with me.) Thank you for being such a clean-neat-organized person and for sharing this simple but extremely useful tip!

See you all next week!

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

Happy Father’s Day to all Dad’s today. There was concern that there might be an emergency situation up on Diamond Head road after seeing the fire truck head up that direction. So 10 of our group decided to go the other direction along the Ala Wai. We also heard that Hokulea was docked along side of the Convention Center on the Ala Wai Canal so we ran across Ala Wai to Kalakaua Avenue. We said “Aloha Kakahiaka” to Hokulea and were grateful for this opportunity to take some group photos.

We ran through Ala Moana Beach Park and decided to do the beginning route of the actual Marathon route. So we ran along Ala Moana Blvd to Nuuanu and back along King Street. Tried to get water in front of Wal-Mart on Fort Street Mall but the fountain was broken. Stopped at King Kamehameha statue for group photo. We were grateful to McKinley Car Wash for letting us get some water from their cold water fountain. We ran back to Ala Moana Park and ran through Waikiki to go back to the clinic at Kapiolani Park. It was cloudy but we still felt the high humidity. I had to apologize to the group because our run ended up being 11.5 miles. Listen to your body it is one of the most important things for all runners! Even if it was cloudy and cooler we need to drink before you feel thirsty, if you wait it may be too late.

People left at different parts of the run but 8 of us met back up at the table for wonderful p & j, and tuna sandwiches. There were also lihing apples, cookies, donuts and so many more goodies. Thank you Lorna and Tom! Be sure to get in 2 or 3 more runs during the week, it gets harder at this mileage if you don’t do your homework.

Beginners:

Buff Walkers by George Ushijima:

9 of us started and finished together. That should happen more often. We did out June trek of leaving Kapiolani Park and heading out to the Aloha gas station by Kahala Mall. The round trip was supposed to be 8 miles, but we took an extended detour to go around the Kahala District Park just to make things more fun. Our mileage came out to be 8½ miles. We all made it back to the wonderful and colorful buffet spread that we all enjoyed. Wow!

We should all be following a schedule like this below. The main goal is to get as much of the homework done every week.
Month Sunday Tuesday Thursday Week Turn-Around
March 4 1 hour 1 hour 12 Kapolani Park
April 4 1 hour 1 hour 12 Triangle Park
May 6 4 5 15 Kilauea Park
June 8 5 6 19 Gas Station
Sunday Monday Wednesday Friday Week Turn-Around
July 10 5 5 5 25 Phone Booth
August 12 6 6 6 30 Wailupe Park
September 14 7 7 7 35 Kawaikui Park
October 16 8 8 8 40 Trinity Church
November 16-14-12-10 8-7-6-5 8-7-6-5 8-7-6-5 35 – 20

Susan and George will be having the refreshment table duties on this coming Sunday, but we’ll see you all there as you start and end.

Keep on Walking!

Sweet 16s by Annette Hayes:

Happy Father’s Day to all the dads. Another wonderful day to spend with friends.
The Doc talked about sports injuries. Avoid injuries by not overtraining. Allow for a rest day between running days.

Harry led the group today for 9.2 miles going to the “Phone Booth” and back. Our group included Harry, Cliff, Ron, Kate, Kathy, Betsy, Annie, Grace, Harry 2, Macy, Nayeli, Patricia, Fran, and Steven. Annette was under the weather and turned back early. (Listen to your body). Overcast skies and a few cool breezes soon gave way to sun and heat. Summer is upon us. Hydration is so important. Practice now so it will become a habit by Marathon Day. Happy running. . .

Green 15s by Lou Crompton:

Did Doc’s talk apply to us? Good to hear the info, but our little group doesn’t stretch prior to doing our distances [he told us statistically those who stretch get injured] and we try to wear correct shoes and watch where we step… and take a day off between homework runs. So we try to prevent injuries and thus no need to recover. But always listen and remember his talks… he’s been at this longer than you have! Green Ones – 27 of us – enjoyed the overcast sky and meandered around for 9 miles [9.2 if anyone noticed]… at each mile we were right on our 15 pace: 1 mile in 15 min, 2 in 30, 6 at 1h 30m, 8 miles at 2 hrs. So surely everyone finished right on their 15 pace. Well, almost everyone. Alright, I admit it… I fell for it… I got suckered in. A few weeks ago aunty and mom brought into clinic their 10 yr old elementary school girl named Emma… she is so cute. Just as we pulled into the park, she darted ahead of me on the grass and stopped a few feet away. When I “caught up” I asked if she wanted to “run” to our finish line…if she did, I would go with her. Hey, don’t all kids like to run about the distance from first base to second? Sure, and they’ll stop in a few feet. Wrong. I stayed a step behind and checked my watch… she was doing 10.2 pace and didn’t quit until veering in for refreshments!

Wow… Didn’t great US Olympian sprinter Flo Griffith Joyner start out this way? Our little girl will be quite the athlete in a few years. Mahalo to Tom and gang for the great assortment of refreshments, not only his hand made tuna snacks, but multi-colored PB&J options…colorful assortment for Fathers Day. Next Sunday the Green Team will go out further than today – staffers will let the first timers lead go out to find this thing called “phantom phone booth”. If they don’t find it we’ll turn around at the beach park. And no running to the finish line (for now)… we’ll stick with 15 pace that we know and love. Aloha.

Da Comment Corner:

Beat the heat:
Recommended essentials include suncream, of course; large brimmed hats; special neck wraps, and water bottles. Also, gels, bars and other supplements have electrolytes, sodium, potassium, and other nutrients to help with cramps. Any other suggestions?

See you at the water stops!

Blair

Blair’s Weekly Update 06-11-2017

Group Reports:

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

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

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

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

Run safe, run happy!

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

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

See you all next week!

Beginners:

Sweet 16s by Annette Hayes:

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

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

Green 15s by Lou Crompton:

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

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

Bus run 2 in August. Get ready!

See you at the water stops!

Blair

Blair’s Weekly Update 06-04-2017

Table Duty:

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

Group Reports:

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

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

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

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

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

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

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

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

Upcoming:

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

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

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

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

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

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

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

See you all on Sunday!

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

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

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

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

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

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

Beginners:

Buff Walkers by George Ushijima:

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

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

Keep on walking!

Sweet 16s by Annette Hayes:

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

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

Green 15’s by Lou Crompton:

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

Da Comment Corner:

First Bus Run:

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

See you at the water stops!

Blair

Blair’s Weekly Update 05-21-2017

Doc’s Talk:

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

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

Table Duty:

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

Group Reports:

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

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

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

Beginners:

Lucky 13s by Russ:

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

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

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

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

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

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

Two noteworthy dates:

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

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

See you on Sunday at Triangle Park!!

Golden 14s by Dean Takashige:

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

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

Reminder on June 11 is the first bus run.

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

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

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

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

Green 15’s by Lou Crompton:

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

Sweet 16s by Annette Hayes:

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

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

Da Comment Corner:

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

See you at the water stops!

Blair