- 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.
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.
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.
- 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.
- 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.
- HMSA 30K is on October 21. This is a great race for gauging your training before the marathon.
- 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.