Category Archives: Articles

HMC Footnotes 9-16-2018

Safety Reminders:

  • Stay hydrated on the road, whenever you run, carry water or stop at water fountains. Don’t wait until you’re thirsty, drink water regularly along the route.
  • Use sunscreen as directed on the bottle (30 SPF or higher) and wear sun-protective clothing because we’re out there in the sun for hours.
  • Run single-file to share the sidewalk and road with other people.
  • Run defensively. Watch out for cars and bicyclists. Give them room and don’t get into an altercation.
  • Run with other people and if you run at night be sure you’re visible with lights and reflective clothing.

Red Group by Stephen Cole (Pace 9:00 – 9:30 minutes per mile):

The Red Group did another 16-mile run on Sunday, starting from the gas station in Kahala, and running out to Hawaii Kai and up Lunalilo Home Road and back. It was an overcast morning, with some light rain near the end of the run – perfect for running! We did the run at about a 9:00 pace, for a total running time of about 2:25:00.

I’ll be out of town next week, and the Red Group will be doing some individual runs, followed by the Autosource 25K on September 30th.

Happy running!

Pink Group by Hao Yang (Pace 9:30 – 10:30 minutes per mile):

The Pink Group ran 17 miles today. Our early-bird group did 9 miles, going out to Magic Island and back to the park where we met up with the rest of the group. The second half of our run was out to the gas station, where we met up with some of the other groups. The gas station is such a gathering place, it must be the beer cave.

Next week, early group meets at 5:45 a.m. to run to Ala Moana and back to Kapiolani Park, for our first 9 miles.

Happy running!

Silver Group by Carl Silva (Pace 10:30 – 11 minutes per mile):

The Silver Group had 12 runners on this nice, trade wind day that blessed us as we took on 16 miles as our goal. Lynnae led the group, which included Lee, Cody, Stephanie, Tavy, Doc Joe, Kevin, Derek, Gene, Brian, JT, and Carl.

The group started early from Kahala and ran out to the first beach park then turned to head back to Kapiolani Park. We arrived for Doc’s Talk, with 7 miles under our belts and just in time to hear Dr. Alan Titchenal discuss the importance of having enough iron in our diet, especially when we’re training for a marathon. Did anyone else notice he was wearing an IronMan hat? It was an interesting talk and eased the guild about imbibing in burgers every so often. We headed back out to get our remaining 9 miles in for the day by running out to Nelson’s Oasis then back to our cars. Some of the group had to cut the run short, which may indicate that training on the weekdays may need to be improved. I’m guilty. However, at least five members made it out to the second beach park for the full 16 miles.

Tip: If your sniff-ificant other complains about your smelly shoes or other clothes, begin hiding unwashed pieces of your running gear throughout your home and in his/her car so the smell is everywhere. Eventually, olfactory exhaustion will kick in and your smelly clothes won’t be such a nuisance.

Upcoming:

  • 9/23/18: 16-mile run. Meet at Waiholo at 6 a.m. to run to the first beach park then turn and head to Kapiolani Park. Late comers can catch the group on the way back.
  • 9/30/18: 16-mile run (it may be a small group as there is a race in Kailua that some members will participate in).

Black Group by Maile Burgey (Pace 11 – 12 minutes per mile):

The Black Group ran a total of 16.14 miles under overcast skies that felt much better than last week.

We started our early bird run with Maile, Elaine and William to earn 4.67 miles before the clinic started. Then Lei and Iris joined us to head to the first beach park together. Unfortunately, we had another falling-down accident today. Elaine, hope your knee didn’t get any serious damage.

Please be cautious when we running long distance as we are more prone to falling injuries, especially when we’re getting tired. Stay in a single file formation and make sure to give the runner in front of you enough space. Focus on lifting your legs high enough so you don’t trip, when you run.

Upcoming events:

  1. Bus Run, third and final for the season. Deadline to sign up is this coming Sunday 9/30. It’s $3 and if you don’t want your change, donations to support the clinic are always welcome.
  2. HMSA 30K is on October 21. This is a great race for gauging your training before the marathon.
  3. Half-Marathon November 11.

Next Sunday, we’ll be meeting at 6:30 a.m. for an Early Bird Run. After this run, I’ll be out of town for a month.

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

There were ten runners starting out this morning with the Blue Group, after a brief drizzle. I wished it lasted longer to keep us cool. John and I went out to Holy Trinity and back for a 17.7 mile run according to my phone app. We managed to keep 12.29 pace so we were happy! Alva, Liz, Hee Young and Mary did their 16 miles but left us at Waiholo because they started there and ran into the park. Ron and Robin turned around at the 7 mile marker but completed their 16 miles around the park.

Please sign up for the bus run by Sept. 30th, so we know how many buses to order. Also the sign up sheet is up for the After-Marathon Party at Gordon Biersch, which is on the Monday night after the Honolulu Marathon.

Green 15 by Willard Loui (Pace 15 minutes per mile):

We had 11 green ones this morning for an 15-mile walk to Holy Trinity Church and back. The group was lead by Beckey since staffers Lou [home in a wheelchair] and Willard [got out to BP1] were out of commission to do the entire trek. Beckey finished the marathon with us last year and did a great job leading everyone with an overall pace of 15:59/mile.

Thanks to Nelson at Oasis and Alberto on table duty for the Gatorade and snacks.

Next bus run is 10/21, so don’t forget to sign up for our last bus run by 9/30.

Next week: 15.5

Sweet Sixteens by Annette Hayes (Pace 16 minutes per mile):

The Sweet Sixteens welcomed back those who have been away due to prior commitments, and it was a nice day for a walk. The cool breezes helped to keep the core body temperature down.  Replacement of fluids during the walk is an important part of this process. Remember to drink water or fluids along the way.

This week our route took us around 18th Avenue to the Aloha Gas station, then to Kawaikui Park and back.  Along the way we noticed a wide array of running styles and various stages of fitness.  You will have to set your own fitness goals.  Listen to your own body.  Some days it is best to go easy and let the body rest.  Overexertion can lead to injury.

Thank you Alberto for manning the refreshment table.  The Gatorade and fruits are so welcome at the end.

HMC Footnotes 9-9-2018

Run with your Heart and “Sole”

What better way is there to spend a Sunday morning, than to be out running or walking on the road? Sure the majority of the people you know, think you’re a nut but who cares? You’re flocking about with birds of a feather in the Honolulu Marathon Clinic, that you’ve gotten to know since March. That’s six months. You’re in your final trimester, ready to give birth to a marathoner in December.

Yes, your legs hurt after the run. Yes, the sight of stairs makes you cringe, especially if it’s walking down them. Yes, the rest of the day is an “ate”-game; first you ran then you ate, then you hydrate, and then you urinate. But! YES, you’ve got this. September and October are your highest mileage months when you’re really putting the finishing touches on your marathon training and you’ll be ready in December.

Whether you’ve done this before, or this is your first time, these months of high mileage and struggle are the ones you’ll miss the most because they’re the days you spend the most time with like-minded road nuts that made you one of them, and accepted you heart and sole.

Safety Reminders:

  • Stay hydrated on the road, whenever you run, carry water or stop at water fountains. Don’t wait until you’re thirsty, drink water regularly along the route.
  • Use sunscreen as directed on the bottle (30 SPF or higher) and wear sun-protective clothing because we’re out there in the sun for hours.
  • Run single-file to share the sidewalk and road with other people.
  • Run defensively. Watch out for cars and bicyclists. Give them room and don’t get into an altercation.
  • Run with other people and if you run at night be sure you’re visible with lights and reflective clothing.

Red Group by Stephen Cole (Pace 9:00 – 9:30 minutes per mile):

The Red Group did a 16-mile run on Sunday, with some people opting to do more than that. It was a nice clear day, and we did the run at about a 9:00 pace. The sun is coming up a bit later, so that helps! Everyone is looking good as we add mileage in preparation for the Honolulu marathon in December.

Next week we’ll meet up at the gas station at 5:00 a.m. to do another 16-mile run.

Happy running!

Pink Group by Hao Yang (Pace 9:30 – 10:30 minutes per mile):

The Pink Group started our run at 5:45 a.m. We ran to Ala Moana Beach Park and Magic Island then back through Waikiki. Our total early mileage was 8.8 miles for the early portion of our run. After meeting back at Paki Avenue, we were joined by several other Pinks, and we ran another 8 miles to the gas station and back for a total of just about 17 miles.

Next Sunday (and all the remaining Sundays) , we will meet at the clinic at 5:45 a.m . The plan is to run to Ala Moana Park along Ala Wai, run around the main park and Magic Island, and back through Waikiki for 9 miles. We will run another 8 miles to the Gas Station and back. Our Distant goal for September is 16-17 miles.

Homework: run 2-3 times at least one hour and 15 min. Total weekly mileage goal for this month is 35-50 miles.

FYI-It is time to check your shoes-average shoes last 500-600 miles, an average Marathon runner consumes at least two pairs of running shoes each year. You need at least 80 miles to break in your new shoes before the real Marathon. So now is a good time to invest in a new pair of running shoes.

Make sure to start using some type of supplement, such as gel, jelly bean etc. You will need to recharge during the 17-mile long runs.

Stay healthy and keep running!

Silver Group by Carl Silva (Pace 10:30 – 11 minutes per mile):

The Silver Group regrouped after somewhat of a hiatus. The recent holiday and the hurricane threat the week before has led group members to find different training venues. However, Gene, Derek, Rick, and Carl returned to run again, and we hope to see the rest of our Silvers back again next week.

Our compact group went out for 15 miles on Sunday. The earlier part of the day was cool, but the sun soon brought the heat. We maintained a strict regimen of drinking water, taking supplements, and maintaining a disciplined pace to ensure we’d get through the run. Unfortunately, the the water and bathrooms are still out at the first beach park, but all of us carried water so we were okay. The Purple Group was there for welcome relief at Kawaikui Beach Park with their Oasis. Mahalo to all of you for your generosity and caring!

Upcoming:

  • 9/16/18:  16-mile run (gauge your own fitness and run the miles that you can).
  • 9/23/18: 16-mile run.
  • 9/30/18: 16-mile run (it may be a small group as there is a race in Kailua that some members will participate in).

Black Group by Maile Kondo (Pace 11 – 12 minutes per mile):

The Black Group had five members meet to run 16.29 miles. It was a humid day, but the wind blew to help us cool.

Unfortunately, two guys in the group fell down today. Please be careful everybody, especially on
the way back. That’s when you’re tired and sometimes your feet are lifting up enough so you are more likely to trip and fall down.

Next Sunday, we’ll be meeting at 6:30 a.m. for an Early Bird Run.

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

The Blue Group was led by John Scott who, along with Robin and Earl, ran out to Holy Trinity Church and back Kapiolani Park to complete 16.25 miles. We’re so proud that they made it all the way out there in the hot and humid conditions.

The bonus is that they got to visit Nelson’s Oasis twice. Thanks to Tom for taking table duty, bringing lots of fresh fruits, breads, pretzels, chips, and serving up nice cold Gatorade and water. I got a cup of coffee and mango bread from Jeff before leaving the park. I also saw Alva, Mary and Tannia running along downtown while I was driving home. Were you practicing the start of the Honolulu Marathon? Hope to be back running by next Sunday.

Green 15 by Willard Loui & Lou Crompton (Pace 15 minutes per mile):

So maybe Doc should talk about Plantar Fasciitis?? Our usual pace leader went off on a nice safe fun trip to Disneyland and managed to fall, hurt the plantar, then get gout in the same foot (ouch!), and that’s not even mentioning the cold. So, instead of leading the group on 9-9, he was home using a wheelchair.

Not to worry, multimarathoner staffer Willard was on scene. He led the group of eight out for a planned 14.5 mile trek. All went according to plan until Aloha Mini Mart, when an old plantar problem raised it’s ugly head and said “hello!”… and he slowly made his way back to the park.

We’re so lucky to have experienced marathoners on the Green Team, so the lovely Star took over the lead spot and led the gang out to Holy Trinity Catholic Church and back via Kahala Ave. The temperature was about 85 on that stretch, but felt like 95.

Many thanks to Nelson for the ice cold Gatorade, water and snacks at the oasis; and thanks to Tom and crew for refreshments back in the park. Having ice cold drinks in the middle and after our outing really helps to motivate us to complete our runs, especially on hot days like we’re having this summer. We finished with a 15.7 minute per mile pace today and we’ll take it. It won’t be this hot or humid on Dec 9, and we look forward to a finish then between 6 hours 35 minutes and 6 hours 45 minutes. We hope our members get over their temporary setbacks and we’ll have a few more in trail next week than this week, thanks to absences or conflicting events.

Aloha!

Sweet Sixteens by Annette Hayes (Pace 16 minutes per mile):

The Sweet Sixteens saw no signs of a hurricane that is expected later in the week. Our group endured hot and sunny weather as we made our way to Nelson’s Oasis. Along the way we exercised our brains on Cliff’s word puzzles. That made the time go by faster (not!).

By the time we got back to the park, our minds and bodies were taxed and overheated — a good reason to drink fluids along the way. Thank goodness for Tom’s fine array of refreshments! Your tuna and caper sandwiches with potato chips really hit the spot. Many mahalos for manning the table.

HMC Footnotes 8-19-2018

Oasis 2.0: WEATHER CONDITIONS MAY ALTER THIS – Henry and Lynnae have kindly volunteered to take Oasis duty this coming Sunday, August 26. They expect runners to be arriving at Kawakui Beach Park at around 9:30 a.m. Groups can look forward to Gatorade and water, veggie straws, and smokehouse almonds; there could even be gummies available.

Safety Reminders:

  • Stay hydrated on the road, whenever you run, carry water or stop at water fountains. Don’t wait until you’re thirsty, drink water regularly along the route.
  • Use sunscreen as directed on the bottle (30 SPF or higher) and wear sun-protective clothing because we’re out there in the sun for hours.
  • Run single-file to share the sidewalk and road with other people.
  • Run defensively. Watch out for cars and bicyclists. Give them room and don’t get into an altercation.
  • Run with other people and if you run at night be sure you’re visible with lights and reflective clothing.

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

The Pink Group started our run at 6 a.m. We ran to Ala Moana Beach Park and around then back through Waikiki, for a total mileage of eight miles. After Dr. Scaff’s talk, we joined by two Silvers. Together, we ran another seven miles. Our total mileage was 15. We cut our run a little short because of the extremely humid and warm weather.

Next week, we will meet at the clinic at 6 a.m. ( I know this is early, but you will thank yourself for getting up early after the run). The plan is to run to Ala Moana Park via Ala Wai, run around the park ( excluding magic island), and back through Waikiki. We will run another 6-8 miles depending on the weather. Our Distance goal for our Sunday runs this month is 15-16 miles.

Homework: run 2-3 times at least one hour each. Total weekly mileage goal for this month is 30-32 miles.

Happy running!

Silver Group by Carl Silva (10:30 – 11 minutes per mile):

The Silvers tagged along with the Pink Group as many of it’s members were taking care of other obligations.

Upcoming:

8/26/18: Provided the weather allows it, Meet at Waiholo at 6:15 a.m. to head in Paki Ave and listen to Doc’s Talk. We will be running 14 miles.

9/2/18: Meet at Waiholo at 6:15 a.m. for a 15-mile run.

Black Group by Maile Kondo Burgey (11-12 minutes per mile):

OMG! We’ve never had this heavy, humid, hot weather in this season before. But, even with the difficult weather, we started our early-bird run with Maile, Lei, and William. We also welcomed Steve, who joined us, as well as Rick and Eric from the Pink Group on the way to the first beach park from the gas station and back to the park. Because of the weather, we struggled to keep a good pace while drinking a lot of water, and listening to our bodies carefully.

It was good to do an early-bird run to get in some miles before we started the regular run, so that we didn’t need to be out there under the sun longer than necessary. “Mahalo!”, all to the wonderful table duty volunteers. You were a saving grace when we got back!

Next week, we’ll still do an early-bird run, meeting at 6:45 a.m. Bring your own drink and snack/gel, to be safe.

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

We thought last week was a tough run….. This week can be best captured and described simply as “WOW!”

White Group runners that showed up on Sunday should be applauded for their tenacity, drive, and mental toughness. White Group runners, please pat yourself on the back for showing up at 7:30 a.m. with the humidity level already extremely high and knowing that it would only get hotter, heavier, thicker, and more humid as the morning went on. Great mental toughness!

This week’s gutsy runners included Paris, Elena, Edee, Mika, Yuna, George, Danell, and Jaime. We were joined by Christian who ran from Ala Moana and joined us for an additional four miles before making his trek back to Ala Moana.

The 14-mile run was one of the most grueling runs in quite a long while. We were hoping for rain or just a drizzle, and would have settled for a passing mist, but the weather had plans of its own. Part ways through the run, the breeze occasionally picked up, but it felt like warm air being blown out of a vacuum cleaner. No relief was provided by the breeze. One could cut the air with a butter knife. As a group, we decided to enjoy the run by not taking it seriously, but rather, inserted a few extra walking breaks and a few extra walking steps after the water stops. Those breaks made the difference between misery and fun.

At the halfway mark, we thoroughly enjoyed the hospitality and refreshments of Nelson’s Oasis and the Purple group. Thank you so much! A a reminder, Nelson’s group also mentioned that the Oasis will not be set up on August 26th due to other prior commitments. Groups should be mindful of the change and adjust their run accordingly.

For the upcoming week, with consideration given to the absence of the Oasis, the White Group is tossing around the idea of running to downtown and back and maybe around Diamond Head to log the required 14 miles. We can decide democratically on Sunday. Since water stops and opportunities are few and far between, bring a few extra dollars to re-hydrate yourself. with gatorade on the route.

Great job this past week! Don’t forget the sunscreen, sun shades, hydrate.
See all of you on Sunday!

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

The Blue Group had a small turn out this morning. A lot of the group participated in the Hickam 1/2 Marathon on Saturday, so the low number was expected, knowing it was unlikely those runners would be coming out and running another 14 miles with us today.

It was brutally hot, but we managed to make it out to Nelson’s Oasis. Mahalo, for all the treats we really appreciate you being out there for us. I managed to run 14.5 miles, John ran two miles before we started, so he completed 16 miles today. We were running a little fast because we wanted to get it over with, haha. I believe we were pretty steady at 12.5 minutes a mile.

Thanks to Henry and Lynnae for manning the table till we all arrived back safely. The fresh fruits were so refreshing, and all the other baked treats and sandwiches were my brunch. Thanks for letting me eat more than my share.

Green 15 by Lou Crompton (15 minutes per mile):

Welcome back to the Gladyator! We missed you. I always love to hear Dr. Scaff give his talk about total/HDL ratio; mine is less than 3 so hopefully, I can make it to the weekend. I have low numbers for total and HDL, and one of our ladies has “high” numbers for total and HDL, yet we both have <3 ratios. Let’s hope that ratio works regardless of the numbers.

I told our gang of ten that we’d be back in about 3 hours and 25 minutes since our 15-minute pace group was going out for 13 miles on a muggy day.  We were delighted to find Marsha and Nelson at the Oasis with cold fluids and salty pretzels. Thanks so much!  Sure seemed like the stretch from Aloha Gas Station via Kahala Ave got hotter and longer today, but we came into our destination – “are you ready for this?” – in 3 hours and 25 minutes. Luck always overrides planning.15.7-minute pace today. It’ll be nice when we can say sayonara to this hot humid weather.  Muchas gracias, to Henry and the lovely Lynnae for the assortment of goodies, including her ono homemade treats, baked this morning.  Aloha!

Next week:  13.5 miles.

Sweet 16s by Annette Hayes (16 minutes per mile):

The Sweet Sixteens met the hot and humid days of summer as they continue to beat down upon our bodies but do not dampen our spirits and resolve as we train toward our goal of completing the Honolulu Marathon.  We welcome all who would like to join our diverse group. The walking group sometimes blends in with us. The companionship and banter made today’s 14-mile journey pleasant.

Our turn around point was at the second beach park, Kawaikui, aka, Nelson’s Oasis. Thank you to Nelson, Marcia, and crew for volunteering your snacks and cold drinks.  It was just enough to energize us to continue back to the park.

Snack alert:  the Oasis group will be doing the Santa Rosa half marathon next week. Remember to bring your own refreshments and stay hydrated.  Thank you, Henry and Lynnae for the refreshing fruits and baked goodies.

HMC Footnotes 8-12-2018

Cool Running

“Beat the Heat with a Slushy” Page 194 from Dr. Scaff’s book, “Your First Marathon, The Last Word in Long-Distance Running” provides some refreshing advice for running on a hot day. The gist of the section is that eating an ice slurry before running on a hot day can keep your body temperature lower for a longer period of time, and it may allow you to perform better by delaying the energy-sapping effects of exercising on a hot day. However, this may not be something that would be very effective for long-distance runs such as a marathon. The Slushy technique has also, reportedly caused heart palpitations or what some people have described as chest-freeze instead of brain-freeze (which can also occur). So, take it easy and be very conservative in your trials.

For more information, check out Dr. Scaff’s book.

Safety Reminders:

  • Stay hydrated on the road, whenever you run, carry water or stop at water fountains. Don’t wait until you’re thirsty, drink water regularly along the route.
  • Use sunscreen as directed on the bottle (30 SPF or higher) and wear sun-protective clothing because we’re out there in the sun for hours.
  • Run single-file to share the sidewalk and road with other people.
  • Run defensively. Watch out for cars and bicyclists. Give them room and don’t get into an altercation.
  • Run with other people and if you run at night be sure you’re visible with lights and reflective clothing.

Signs that You’re a Runner

If you’ve been running with the Honolulu Marathon Clinic since March, you may have begun to notice changes in your body, mindset, and lifestyle that are indicators of your transformation into a “runner.” Some of these signs include:

  1. When you walk around barefoot, people think you’re wearing five-toed, white socks because of your runner’s tan.
  2. When you drive around, you get excited when you discover a new water fountain you hadn’t noticed before.
  3. You see a blue and yellow porta-potty as a blessing from heaven, rather than a last resort.
  4. You can tell anyone how far it is from Paki Hale to Triangle Park, Kahala Gas Station, or Wailupe Beach Park. While they see this as useless information, you know it’s gold when it comes to monitoring your energy expenditures on race day.
  5. Your friends wonder why you always walk in single file.
  6. Shoes are no longer dress and casual, but also “road,” “trail,” “walking the dog,” and “reserved for race day.”
  7. Getting “chicken skin” now means you’re eating everything on that bird, knowing the skin has all that healthy Omega-3 Fatty Acids.
  8. When someone asks you if you want to have a beer after work, you automatically wonder, “How far are we running before the recovery drink?”
  9. You can recognize a running friend from their running gate, long before you see their face.
  10. You don’t recognize your running friend if you bump into them in downtown on a weekday, when they’re not wearing running clothes, sunglasses, and a hat.

Black Group by Maile Kondo Burgey (11-12 minutes per mile):

HMC’s 2nd Bus Run was held today, and Maile, Lei, Marina, and Phil were excited to try
a new, 14-mile journey together.

We Started at Sandy Beach and made a total of 13.74 miles in this sticky weather. The heat made it so we tried to stop by each water fountain and Include some rest, because the high humidity made us more tired. Luckily, there was Nelson’s Oasis at the second beach park, so that we could get super cold drinks and snacks. Mahalo Nelson & other crews. You guys saved us!

Kalanianaole Hwy. looks re-paved and it’s easier to run without bumps, but we still need to be careful with other runners, bikers, and speeding traffic.

Because there was no refreshment table at the end, we headed to Shimazu Shave Ice on the
way back. What a treat! We came back to the park at a cool-down jog. You did a good job,
Lei, Marina, and Phil!

Next week, we’ll do an early bird run at 6:45 a.m., then listen to Dr. Scaff. After, we’ll run to the first beach park and come back. Bring some money in case you want to buy a drink or something along the way, or in case of emergency.

Don’t forget your homework, and see you on Sunday!

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

Recap of Sunday’s Bus Run: HOT – HUMID, SWEAT (HHS)……… The End!!!

A core group of four runners braved the HHS conditions, to complete the second of three bus runs for this season. After being dropped off at Sandy Beach to use their facilities, the group was off to endure the 12+ mile run. Led by Richard and accompanied by Elena, and Jaime, the four of us kept each other’s spirits high with moral support and motivation. Tailwinds helped tremendously as the route back to Paki was supported by strong trades at our backs.

At the halfway mark, we welcomed Nelson’s Oasis and the Purple group, who stayed the morning to provide ice-cold drinks and delicious snacks. Thank you so much! It was definitely a motivator as we left Holy Trinity church and envisioned the cool Gatorade that awaited us just a short mile ahead. On a related note, Nelson’s group also mentioned that the Oasis will not be set up on August 26th due to other prior commitments. Groups should be mindful of the change and adjust their run accordingly.

We congratulate Danell and Janelle who participated in the readiness series run. Congratulations as you endured and persevered through your race under the same hot-humid-sweaty conditions! Tough mind, tough spirit!!

Not much else to share for this week except to stay hydrated during the week, as well. We’ll see all of you when you return on Sunday to make the group whole. Don’t forget sunscreen, sun shades, and hydrate.

See all of you on Sunday!

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

There were seven of us, who got off the bus at Sandy Beach this morning. By the time we started out at 8:18 a.m., my Samsung Health app said it was 82°. We ran down to the Aloha Station at the bottom of Keahole St.

Thank goodness for Nelson’s Oasis at Kawaikui Park. Thanks for letting us fill our bottles with gatorade, and we really appreciated all the snacks providing us with carbs, salt, and sugar! We finished 13.57 miles at a 13-minute pace. It was HOT. We really felt the 91° when we finished right at noon this Bus Run Sunday.

I wanted to add that Peter’s talk about safety really hit home last week. A girl driving out onto Kalanianaole Hwy only looked to the left where traffic was heading East towards us. She tried to beat another runner and bikes and nearly ran our group over. You could see the fear in her face when she and her passenger saw us after passing without stopping or looking right before entering the hwy. We really have to watch for these inattentive drivers and also driveways along Kalanianaole Hwy. I shared a story on the news that Sunday morning where a local entertainer and his wife were driving home in their car and were hit by another driver who they discovered was texting while driving. He and his wife both had broken arms and were in serious condition after surgery and still in the hospital. The texting driver was not injured. Please be careful while running and driving. Today we also saw a bicyclist looking at his phone while riding along Kaanianaole, crazy.

Green 15 by Lou Crompton (15 minutes per mile):

Well, we started out with ten green ones getting ON the bus, and 9 getting off… yeah, ya know what happens when some girls just get gabbing. Thankfully, the folks getting off at Sandy’s were coming back to the same park. We followed the marathon route from mile 15 back to the Finish Line and practiced our finisher photo smile.

The Garmin says today, that was 11.3 miles and we did it in 2 hours 54 minutes for a 15.4 minute pace. Luckily Trinity Church started water flow at the memorial faucet – it had been off for weeks. We were also very surprised and happy to see the Oasis open on a bus run day – thank you Nelson. We did 12.5 last Sunday, took a break today, so…

Next week: call it 1/2.

Sweet 16s by Annette Hayes (16 minutes per mile):

The bus run took us out to Sandy Beach. The brisk headwinds we encountered at the beginning of our walk were only a teaser. As we made our way through Hawaii Kai, then onto the highway, the sun beamed down relentlessly, making us hotter. What a relief to see Marcia at the Oasis! Thanks for waiting for us.

It was a slow trip back to the park, for a total of 14 miles. Drinking water along the way is essential to keeping your body hydrated and to ward off heat exhaustion. Every little bit of shade was very much welcomed for cooling the body. Keep drinking fluids as you continue your homework. We thank Nelson, Marcia and crew for volunteering cool Gatorade and savory snacks at the Oasis. Marcia wants to let the Clinic runners know that the Oasis will not be open on Aug. 26.