Category Archives: Articles

HMC Footnotes 8-5-2018

Cholesterol

Dr. Scaff spoke to the Clinic members about cholesterol, this past Sunday. You can read more about this in Chapter 35 of his book, “Your First Marathon, The Last Word In Long-Distance Running.” You can also see a summary of this talk, at: https://honolulumarathonclinic.org/2012/08/20/docs-talk-08-19-2012/

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):

Pinks started our early part of run around 6:10 a.m. We ran to Magic Island, along the Ala Wai, and back through Waikiki. Our total mileage before Dr. Scaff’s talk was about 7.5 miles. After Doc’s talk, the Pinks continued our run to the gas station and back. Total mileage was around 15.5 miles.

Next week is the bus run. If this is your first Honolulu marathon, please make an effort to make it. The route will cover the Hawaii Kai part of the actual marathon route. Please:

  • Arrive no later than 7:15 a.m. to catch the bus and bring $3 bus fare.
  • Bring supplements and water/sports drink with you.
  • Remember, there will be no table duty after the bus run-so make sure you bring some snack/drink for after-run recovery.
  • Consider, we may have chances to buy drinks at stores, so bring money with you.
  • Wear sunscreen

The Pink plan is to run 12-13 miles from Sandy Beach – around Hawaii Kai – back via Kahala Ave.

Homework runs: 2-3 times week day runs, aiming for at least one hour each, for a total weekly mileage of 30-34 miles.

Happy running!

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

The Silver Group ran 14 miles on this warm, trade wind Sunday, at an average pace of 11 minutes per mile. The group was led by Lynnae and included, Trieu, Sandra, Gene, Darren, Daryn, Derek, Rick, Michael, Kevin, and Carl.

Our run was originally planned to go out to the first beach park, but then we heard that Nelson’s Oasis was back in business. So, the Silvers pushed ahead to reach the second beach park. It was worth it! Thank you to Nelson and the rest of the Purple Group, for their generosity.

Tip: Be prepared. Carry a couple of individually wrapped hand-sanitizing wipes. If you need to make a bathroom stop or if you’re going to eat at the end of the run and there’s no soap and water, they can help you feel a little more confident about using your bare hands to eat that cookie or banana.

Runners’ High: Passing friendly people along the route, who take the time to encourage the runners.

Upcoming:

8-12-18: 13-mile run. Second Clinic Bus Run. If you plan to ride the bus, be at Paki Ave by 7:15 a.m. and bring $3 for bus fare. Lynnae and Carl won’t be running with the group.

8-19-18: 14-mile run. Lynnae will be on table-duty, and Carl won’t be there. An experienced member can Lee-d the group.

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

The Black Group ran a total of 11.69 miles. Five of us got together this morning, Maile, Lei, Elaine, Ariel, and William. It was supposed to be our first 14 miles, but my lower back was not in perfect condition, so I had to make it short. However, Lei and Elaine had addition mileage from doing the early-bird run by themselves, so they made 14. Good job, everybody! I know you’re happy we’re not going up Kill Hill, anymore.

Reminder: There won’t be a refreshment table this coming Sunday, so I plan to stop by Natural Shave Ice Shop on Monsaratt on the way back if you like. Bring some cash with you so that we can have our own nice reward later!

Upcoming:

8-12-18: 2nd bus run. Meeting time is 7:15am sharp, bring $3.

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

Grueling weather conditions marked the beginning of the season’s “long-runs” for the White Group. We can no longer fake getting by without homework runs. Lack of homework will show up in performance.

We were led out by Violet, Richard, and Paris. It was also a celebratory Sunday as we were surprisingly pleased to see our long-time group catalyst Blair join us for the run. The group hit a season high of ten runners and besides our consistent leaders, included regulars, Elena, Jaime, Edee, Mika, Yuna, and George.

This week’s run tested our training, endurance, and most of all, our mental integrity. While the run was within our physical ability, the weather conditions weighed heavily on us and tested our mental toughness. We were inspired by Blair who has been out for months but was easily able to steadfastly finish the group’s first 14-miler of the season. I remain very impressed.

Thank you Nelson and the Purple Group for hosting the “Oasis”. It is truly a welcomed sight and something that motivates us to keep striding ahead. It almost gets too comfortable chatting with everyone and before one knows it, the body tightens up and makes re-start for the return run, an arduous task…ask me how I know. It really is the happening place, the place to be, the “hot spot”!! Thank you very much for your generosity and hospitality!

SIGHTINGS: On our way out, we saw former White Group runners Yumi, and Derrick at different points in their respective running courses. Best of luck to White Group participants, Danell and Janelle who will be running in the first of the marathon readiness series runs, this coming Sunday.

FINALLY: I believe this week Sunday’s run is the approximate 12-mile Bus Run, from Sandy Beach to Paki Pavilion. Don’t forget your $3.00 to ride one-way to Sandy Beach and to be on time, 7:15 a.m. Buses leave promptly at 7:30 am.

See all of you on Sunday!

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

The Blue Group had 13 runners starting out after Dr. Scaff’s talk about Cholesterol. It was another clear and hot run. We were hoping for rain, but just got a little sprinkle. The group made it out to Nelson’s Oasis to turn around for our first 14-miler. Thank you for providing us with Gatorade, watermelon, and all the wonderful treats. Thank you to Norm and Helen for the great treats at the finish. It really was gourmet meal with your mini omelets, soybeans, boiled peanuts, fruits, and sandwiches.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

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

Dr. Scaff spoke cholesterol, today, and I’m glad my total cholesterol is a reasonable number – and HDL/Cholesterol ratio is 2-3; it must be the exercise and good diet – plus those M&M supplements I take.

The Green 15s had nine in the starting blocks – still missing some of our “usuals” – we know who U R and miss you. Since last week the Garmin tripped to 12.00 as we stepped off the sidewalk for refreshments, today we went for 12.5 and another visit to Beach Park 2 to see if the “oasis” would reappear. OMG! Nelson’s Oasis was busy as more groups are bringing up their mileage and making it out there. Thank you Nelson & Marsha.

We got back today and the Garmin said 12.54 miles in 3 hours 14 minutes, so the 15 team did a 15.4 minutes per mile pace. Thanks, to Helen & Norm for the refreshments back at Paki Ave.

Next week we’ll take a little break in mileage and go on a bus ride! Everyone show up at 0715 and bring $3 or more. It’s a tough call how many buses to order. Some years you get a real stickler of a driver who says no standing and only two people to a seat; other times we go out standing-room-only and three in a seat. Tune in Aug 12 for the current episode. We’ll plan to come back via the marathon course from mile 15 (HI. Kai Dr. & Kal. Hwy.) to the Queen’s welcoming statue, to practice our finish wave and smile. Heads up – on the return, there’s been no water fronting Holy Trinity Catholic Church out on Kal. Hwy.

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

The Sweet Sixteens enjoyed the breezes and the brief sprinkles of rain that helped to off-set the warmth of the sun. Some of the regular water stops have not been operational. We greatly appreciated the “doggie water stop” on Kilauea Ave. The owner was putting out fresh cool water in his Igloo cooler when we got there. Talk about the pause that refreshes…!

Our turn around point was Wailupe Park, making our trip 13.5 miles, once we made it back to Paki Ave. and the snack table. The assorted fruits and snacks at the table are always a treat. Thanks to all the table volunteers.

Next week is the bus run. The clinic will start at 7:15 a.m., so we can board the bus by 7:30. The cost is $3 to help pay for the bus. Any donations will be welcome, as the Marathon Clinic is a non profit organization. Remember to bring your own water and snacks.

HMC Footnotes 7-29-2018

Mental Toughness by Carl Silva

There have been many articles written and anecdotes shared about the stress-relieving benefits of running. Some say it’s the increased production of endorphins. It could also be the alone time you get because all your friends think you’re crazy when you ask them along for an easy 10-miler. Either way, running does seem to help us feel better. However, there are so many parts of training for a run a long-distance race that contribute to the health benefits and peace of mind gained by our selected sport.

Runners develop a mental toughness that may keep them from being too bothered by the little things in life. Not only is their time on the road considered training, but also the activities that lead up to and follow a run. Training truly begins on Sunday morning when the alarm goes off on a day when all your friends and family are still sound asleep and planning to remain in that state for at least two more hours. But you, the runner, bravely face an alarm, testing your resolve not to gently press the snooze button with a sledgehammer. If you pass that test there’s the next one, the race against the clock to follow whatever odd routine you may have to seat yourself on the porcelain throne and have a successful movement before you leave the house, so it won’t happen on the run. With that done and one eye just beginning to open and gain focus, you need to put together your running outfit, checking with the sniff-test to ensure it still hasn’t been overrun by the accumulated B.O. that every runner is too familiar with in tech fabrics. Now all that’s left is to untangle that shoelace that seems to get knotted only on the days when you’re running late. Dealing with those things is the warm up, to test tolerance and determination.

Following the run, training begins in the area of humility and patience. Of course you still have a life outside of running. Non-running friends and family who want to get together very soon after a Sunday long run for brunch, can be viewed as “trainers” because they push our limits. Of course runners know the importance of keeping strong family ties and friendships, so we continue the push. We hold back our need to rest and waddle back to our cars as soon as we’re hydrated and stretched out. The men, calmly and humbly, deal with the realization that because their legs are so stiff, they have to enter thier cars the way a woman in a short skirt has to; rear backed into the seat, knees and ankles together, as they twist their bodies to gracefully get into position to rush home, shower, and change, as they tell themselves “this shall never be mentioned to the other guys!” Then once you’re at the family gathering you learn to ignore the looks of wonder and semi-disgust as you pile your plate full of food to replenish the thousands of calories scorched, just hours before. That pan of breakfast bread pudding is just right to replenish our depleted glycogen! Luckily by that time, there’s more blood in our feet than our brains, so who cares what others think!

Yes, running brings many people peace of mind, and it’s worth every early morning and rushed schedule to continue this sport. So, keep pushing through the miles that build your mental toughness, and enjoy the stress-reduced lifestyle you’ve earned.

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

This Sunday, some pinks began our last 14-miler at 6:15 a.m. We ran along the Ala Wai, around Magic Island, then back to the Clinic through Waikiki for 6.5 miles. After the talks, we were joined by other Pinks and we dashed to the gas station and back, for an additional 8 miles to give the Pink group a total of 14.5 miles.

Next Sunday, August 5, we will meet at the Clinic at 6 a.m. We will run to Ala Moana Park via the Ala Wai, around the main park, then back to the Clinic through Waikiki for 7 to 8 miles. We will regroup and meet up with other runners and run another 8 miles, to the gas station and back. Our Sunday plan is 16 miles for the month of August.

Homework runs: 2-3 times for week-day runs, aiming for at least one hour each, for a total weekly milage of 30-34 miles.

Happy running!

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

The Silver Group ran 12.5 miles today, at an average pace of 11 minutes per mile. The group was led by Lynnae and included, Lee, Cody, Lance, Asami, Sandra, Gene, Julie, Darren, Daryn, Derek, and Carl. We were blessed with a clear sky and cooling trade winds, but it was still a warm day, so we didn’t miss our water stops.

The Silvers were pleasantly surprised to see returning, running friends, Asami and Cody. Asami, who is visiting from Okinawa with her family, joined us for half of the run. Cody just returned from boot camp on the mainland and he ran the entire distance as though he’d never left. The runs seem so much easier when friends return to train with us.

Tip: Now that we’re up to 12 miles and headed to 14, you might want to try out your running strategies in a few races. This will help you get used to the race environment. You can practice keeping a cool head during the rush of excitement at the start of a race that may make you run much faster than you normally do, causing you to burn out too quickly. You can develop a routine to help you get ready on a race day. You can also get an idea of what your race-pace feels like. Keep it safe but try some new things with caution to gain valuable experience before the marathon.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between. Remain disciplined here, and the Sunday runs will be easier. Remember to hydrate Saturday to help sustain yourself for the Sunday run.

The runners’ high moment: Running through a sprinkler on a breezy, but hot day.

Upcoming:

  • 8/5 – 12+ mile run, with Kahala Avenue heading to HQ. Will need to start earlier, 6:20 .am.
  • 8/12 – Options: (1) Bus Run #2; (2) Silvers Special Run from Hawaii Kai Dog Park starting at 630am; (3) Boca Hawaii Norman Tamanaha 15K, race #1 of the Marathon Readiness Series (leaders will be at the race).
  • 8/19 – 14 mile run

Obtaining race experience before Marathon Day is highly suggested. Here’s an upcoming race to consider: Hickam Half Marathon. This is a nice flat run. Around 750 runners. Shot gun start with a chip finish line for time. It’s an open course, so there may be cars on the road too, but given the time very few cars. Runners will need base access or be escorted in.

The 12th Annual JBPHH Half Marathon is on August 18 at 5:30 a.m. Entry fee until July 29 is $35 (includes a t-shirt). July 30 to August 17 is $45. Race day is $55 cash only. Info at jbphh.greatlifehawaii.com. Register at active.com.

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

The Black Group ran a total of 13.61 miles. Four of us started early our early-bird run, then went another 10 miles after we met up with the rest of the group. The conditions felt so heavy today. We weren’t quite sure why, because of VOG or what? However, we finished Kahala Kill Hill and expect to increase our mileage to14 miles in August. Time goes by so fast!! Be prepared for the longer distance running by doing your homework.

Upcoming:

  • 8-5-18: I’ll be in charge of the Merchandise Table, so please do an early bird run without me, if you want.
  • 8-12-18: Meet at 7:15 a.m. for the second bus run.

White Group by Russell Uchida (12 – 12:30 minutes per mile):

The “CORE” White Group, eight-members strong, persevered through another brutal Sunday. We were led out by leaders Richard, Sam, and Violet with White group members Elena, Mika, Yuna, Danell, and Jaime in tow. Along our route, Scott merged with us at Diamond Head hill/Triangle Park. We were appreciative of the strong trades that helped to keep us “cool” as well as provide a tailwind boost when we needed it the most; on our way back to Paki Ave. Those that could keep up with Violet and Yuna’s outstanding 11:00 minute pace did so, while the rest of us continued on with our sure and steady 12:30 minute pace. We finished up the last Sunday of the month with Kahala Avenue, ensuring that we had enough reserve to finish at a respectable pace. Steve from the Pink Group joined us for a short stint as he is nursing himself back from an injury. He found his recovery was better than expected and he was soon gone in a flash!

Shoutouts: We miss all of you who have somehow forgotten your way to Kapiolani Park-Paki Pavilion or forgot which day that the “Sunday” Honolulu Marathon Clinic is held: Blair, Sara, Malia, Paris, Edee, Monika, and the rest of you…… Although, we did see some breakthrough at the end of our run as Monika & daughter made a guest appearance at Paki. Hopefully, in spite of the way we looked after our 12-miler, we provided some motivation for Monika to come out and lead the group once again. The rest of you, please google-map Kapiolani Park to help you find your way to the starting point. Set your alarm clock for 6:00am and “just do it”!! This goes for you too Dwight and Robert “Bob.”

Sightings: We did see Janelle finishing up her early morning readiness training run.

As hope springs eternal, the White Group will hope for cool brisk trades with intermittent sprinkles of rain on Sunday. Don’t forget the sunscreen, sun glasses, water, and gels.

Side Note: My current shades are on its last leg, so if anyone has a connection to Oakley’s at a discounted rate, I am all ears! Speaking of ears, don’t forget to sunscreen your ears too!

See all of you on Sunday!

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

This morning there were 13 of us that started out after Dr. Scaff’s talk. I finally made it out to Wailupe Park for our six-mile mark to turn around and complete a 12-miler. It was a beautiful clear day but also very hot. We welcomed two new members, Eric and Mark who have committed and entered the Honolulu Marathon.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

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

Pacing was Dr. Scaff’s subject today, and it is such a blessing for our people to train with the HMC that teaches us to develop a certain pace that just feels right. You don’t need an app or watch. You go out, come back, and you complete the distance at your pace. For us, it’s always about a 15 minutes per mile pace.

Today we only had nine in the Green 15 gang, and it was some regulars who were AWOL, while first timers showed up. Those who did show up, witnessed a miraculous event. Wow, what a great thing that happened today! The Greens were meandering out along Kalanianaole Hwy. and came upon this beach park. It looked like a regular beach park out there by Puuikena, but to our surprise this man just appeared out of nowhere and he started handing out Gatorade and chips. I mean it was like a mirage or maybe even an OASIS. He told one of our new ladies his name was Nelson. So, we shall call this place Nelson’s Oasis. Thank you, Nelson. Apparently we were the first group from HMC to visit this Oasis this year. Try it, you’ll like it!

We had a real treat when we returned to the park. Our goal today was 12 miles and just as we stepped off the sidewalk onto the grass, Garmin changed from 11.99 to 12.00. Time was 3 hours 8 minutes, so pace was in our 15 minute per mile range, again.

Big Mahalo to Ron for his ample spread of goodies.

Upcoming:

8-5-2018: Very similar route, but we’ll call it 12.5 miles.

HMC Footnotes 7-22-2018

Running Buddies by Lynnae Lee

Running buddies are the best and become an invaluable resource throughout the marathoner’s journey. Who else is crazy enough to put in the same hard work, dedication, and is willing to hang around your sweaty, stinky self as you rack up the miles? Running buddies will talk your ear off and maintain an intellectually stimulating conversation to make the hours and miles seem much, much shorter. Running buddies can understand your passion, determination, and drive to endure when others can’t. They provide reassurance that you’re not crazy. Running buddies will encourage you to be a better version of yourself. You can never have enough of them, and you can never repay them enough. They are as necessary to your training as shoes and supplements. Let’s face it…no one wants to do a long run solo. Even the best that ear buds can supply gets boring after a while. But a running buddy will always keep the training interesting. They know the right time to deliver a laugh, a point of encouragement, or a good suggestion for the next pit stop. Never underestimate the power of a running buddy. Be grateful for your running buddies, and remember, the only way to repay them is to pass it on. As Dr. Scaff says: “We are all friends who just haven’t met yet.” Indeed, we are running buddies waiting to share the course.

Shoebox and School Supplies Collection

A big mahalo to those who donated shoeboxes and school supplies! Your generosity is greatly appreciated. Those shoeboxes will have another life as they are specially prepared for delivery to children in a foreign country this Christmas. The next opportunity to donate will be 8/19. Donations can be left at the snack table. Aside from school supplies, toiletries, tooth brushes, bar soap, toys, and stuffed animals are also appreciated. No liquids or breakables, please, and new or gently-loved items are preferred. For more information, please contact Lynnae.

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

Some Pinks started their morning run at 6:15 a.m. We ran to Magic Island through Ala Wai and back through Waikiki. Joined by some other Pinks, the group continued to the gas station and back, for a total mileage of 14.5.

Next Sunday (7-29-18), we will meet at 6:15 a.m. to run to Magic Island and back. After the talk, we will run another 8 miles to the gas station and back. We will run 14-15 miles total. Bring some type of energy supplement (gel, pretzel, gatorade etc.) for this distance. It is a good time to try different energy supplements.

Homework: 2-3 weekday runs, at least one hour each. Weekly totally mileage: 26-28 miles.

Happy running!

Silver Group by Lee Sonomura (10:30 – 11 minutes per mile):

The Silvers had 5 runners – Julie, Sandra, Gene, Trieu and myself. Lance met us just past the gas station for the run into HQ. Weather was nice at the start, but it did get hot and humid on the run in. We did only completed 10.5 miles. We ran the dog park and no baby Kilauea. I cut my run short for a family event and the group decided to follow me. Without Carl and Lynnae around, the group took a much desired break from the hill.  No big runners high. But we all enjoyed the moment – we were just happy to be done.

Side note: The only water at Wailupe Beach Park is in the women’s bathroom. The water fountain hasn’t been fixed yet.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between. Remain disciplined here, and the Sunday runs will be easier. Remember to hydrate Saturday to help sustain yourself for the Sunday run.

The runners’ high moment: Seeing former running buddies return to training, and catching up as if time stood still.

Upcoming:

  • 7/29 – 12+ mile run with Baby Kilauea, but no shortcut from Triangle Park. After the nice break on 7/22, Silvers better be ready because Carl and Lynnae will be there!
  • 8/5 – 12+ mile run, with Kahala Avenue heading to HQ. Will need to start earlier, 6:20 .am.
  • 8/12 – Options: (1) Bus Run #2; (2) Silvers Special Run from Hawaii Kai Dog Park starting at 630am; (3) Boca Hawaii Norman Tamanaha 15K, race #1 of the Marathon Readiness Series.
  • 8/19 – 14 mile run

Obtaining race experience before Marathon Day is highly suggested. Here’s an upcoming race to consider: Hickam Half Marathon. This is a nice flat run. Around 750 runners. Shot gun start with a chip finish line for time. It’s an open course, so there may be cars on the road too, but given the time very few cars. Runners will need base access or be escorted in.

The 12th Annual JBPHH Half Marathon is on August 18 at 5:30 a.m. Entry fee until July 29 is $35 (includes a t-shirt). July 30 to August 17 is $45. Race day is $55 cash only. Info at jbphh.greatlifehawaii.com. Register at active.com.

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

Total mileage → 13.59 mi including early bird run. Welcome back Lou, and welcome to Kat & Matt for joining us. It was another high humidity day, so that everyone felt “heavy”, but we completed the whole route as a group. Nobody dropped off today, yay! July is the last month to go up the Kahala Kill Hill. It has been very hard and challenging, but has gotten easier over time. This is the result after hard core training. We feel our bodies get stronger each week. Everybody did a great job, including the newbies. As the weather has grown increasingly hotter, be careful to drink enough water!

Next Sunday, we’ll meet at 6:45 a.m. for an early bird run. If you can’t make it, come by 7:30 a.m. to listen to Dr. Scaff. It’s important information, so don’t miss it!

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

A condensed group of Whites set out for its 12-mile run to Wailupe and back. We were led out by Richard, Paris, and Violet, who kept a fit pace of 11-12 minutes per mile. Other White group members included Mika, Yuna, Danell, Scott, and Jaime. The gusty trade winds again helped to keep the otherwise hot-hot run a tolerable one.

Along our route, we saw Elena, Yumi, Ariel, and Janelle who had started out separately earlier and finished as we were going out. It was also nice to see Darby return to the HMC after a two-year break and correctly align herself with the Black group. We were also fortunate to have Evelyn (from the Silvers) join our group for a couple of miles. Welcome back all of you!

On our 12-miler, the White group once again spread out over the run course as one group kept a constant 12 minute pace, while the other half kept a consistent 12.5 to 13.5 minute pace. We all finished safe and sound with enough energy to partake in Henry‘s wide range of delicious snacks. Thank you Henry!

We will finish this coming week with 12-miles plus Kahala Avenue. We are hoping for brisk cool trades and light sprinkles of rain on Sunday. Don’t forget the sunscreen, sun glasses, water, and gels.

We are also calling out to Sam, Blair, Sara, and Edee to dust off those shoes and fill up that water bottle… as misery loves company!

See all of you on Sunday!

Blue Group by Ron Alford (12:30 – 13:30 minutes per mile):

The Blue Group started with 7-8 runners but quickly dropped to only 3 after Triangle Park as everyone else seemed to have someplace else to be! At Triangle Park Ron talked about How to tackle hills – shorten your stride a bit, lean slightly from the ankles into the hill keeping your posture straight with head up and shoulders back, try to focus on the ground in front of you (rather than the top of the hill) but don’t let your head drop. When you focus on the top of a hill it doesn’t seem to get any closer – it seems like you are getting nowhere. But when you look at the ground in front of you, you see it disappear beneath your feet and realize you are steadily progressing up the hill. If the hill is challenging you, consider using an effort-based pace rather than the same pace as flat ground running. Use the same effort running up the hill as you do running on flat ground which means you will slow down but you can always make it to the top of the hill. Your mind will try to convince you that it is still hard because it is a hill, but don’t listen. Just keep going using the same steady effort you use on flat ground and you will arrive at the top before you know it!

Anna, Sharon, and Ron took a refreshing stop in the beer cave on the way out to the first beach park. *Alert*: The water fountain at that first beach park is not working! The three of us started back to the Aloha Gas Station. Sharon headed home as we turned off Kalanianaole Highway at Waiholo, so Anna and Ron ran back to Triangle Park (where Anna had parked earlier) and Ron ran home for a total of 13 miles. The average pace was 13:01. Everyone did a great job on a really hot day. We all missed Val who wasn’t feeling well today. Feel better soon!

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

Dr. Scaff mentioned that the feet swell after some time or distance of exercising… mine do at around 1/2 marathon distance. Get those marathon shoes 1/2 or full size (preferable) longer and wider. I use 4E for longer distance shoes; the narrower width gets too snug. All groups will probably be doing 1/2 marathon distance or more starting in August, so get those longer/wider shoes soon. Our Green 15s had 17 in the corral today, including our former (not old) pace leader Rosemary, and we had one of our ladies bring a friend today for her first time with the HMC… nearing the end she thought maybe some more personal training before a revisit to the 15 group. Any former Green ones are always welcome back… and we would welcome folks from “faster” groups who want to finish their marathon in 6+ hrs… some fast people finish in 7-8-9 hrs… so come visit.

Today we went out for 11.5 miles in 2 hours and 57 minutes for a pace of 15.4 minutes/mile… too bad we had some “long” lights along the way. We may go 15 downhill and 15.8 uphill, but overall we’re in 15 pace range. Did anyone notice that today we did 3 times the distance of our first meeting in March? Congrats to Green Team! Thanks to Henry for all the refreshments. Be sure to do your home work…it’s very important now as we increase mileage. It’s OK to do your run in the AM before work, or PM after work, you don’t have to do long distance over lunch time like a dummy (me); and, yes, it’s OK to do it on a treadmill in an air conditioned room. But just do it! Sign up for August 12 Bus Run if you haven’t already. Aloha

Next week: 12 miles as we visit beach park 2.

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

Can you believe we are already half-way in our Marathon training? It is true: time flies when you are having fun! Our group of dedicated walkers set out on our journey on this hot and sunny day. Thank goodness for the trade winds to keep us moving along. We did another 12.5 miles, turning around at Wailupe Park. Thank you Henry and Lynnae for the watermelon, assorted fruits and wonderful baked goods. Remember to sign up for the bus run on August 12. Continue your homework during the week.

HMC Footnotes 7-15-2018

“Why?”

So, you’re a marathon runner, or working to become one. If you’re not already used to it, get used to the “why” questions. Why would you want to run that far? Why would you do that to your knees? Why would you be out there in the sun? Why do you torture yourself like that? The answer is simple – to a runner. A person who trains for a marathon becomes deeply in tune with the body’s subtle cues.

The marathon runner knows, for example, that when both thighs cramp up just as you climb up a curb and you start breathing like you’re doing natural child birth, you might have pushed the workout a little hard and hydration strategies may need to be revisited. Or, when the water comes into contact with the raw spot on your backside that you were unaware when you step into the shower after a run, and a flash of pain shoots through your body, your inner self tells you some petroleum jelly may be in order to prevent chafing. Such inner focus is achieved through the discipline of long distance running much faster that years of meditation on a mat will bring it.

It’s running and that keen connection you gain with your body, that teaches you that Plantar Fasciitis is not a decorative vine that grows along your roof’s side panels; Achilles Tendonitis is not the full name of the Greek warrior of legend; and Iliotibial Band Syndrome is not an upcoming concert. Wisdom that you gain through the miles gives you a deep understanding, right down to your sole.

Runners are a special breed. We’re a concoction of energy gels, power pretzels, public water fountain water, sunscreen, lubricants, and pure determination. We push our limits, rather than limit our push. Whether it’s through pure determination or delirium from near exhaustion, it all counts. So be proud to be a runner, and not just any runner, a Marathon Runner. If you’re taking a break, come back and join us. You know you miss the endorphins, and when someone asks you “why,” just smile, lace up, and leave. They won’t understand until they join us on the road.

Shoebox & School Supplies Collection 7-22-18 at the Snack-table

If you didn’t know, Lynnae collects shoeboxes throughout the year and fills them with school supplies and other items for children who may not be so fortunate to have those things readily available to them. The boxes are packed and gift wrapped each year closer to Christmas, and shipped. She will be accepting shoeboxes and school supplies while at table duty on July 22, 2018, if you’d like to help with this very worthwhile project.

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

Some of the Pink Group started their morning run at 6:15 a.m., with special guests –Britney and her boyfriend. We ran to Magic Island, along the Ala Wai and back through Waikiki. We were later joined by more Pinks and couple new members-Jose and James, both are active duty servicemen in the Army and Navy.

Pinks continued our run to the gas station and back, for a total mileage was 14.8 miles.

Homework : Two to three weekday runs, at least one hour each for a total weekly mileage of 26 – 28 miles.

Upcoming:

7-22-18: we will meet at 6:15 a.m. to run to Magic Island and back. After the talk, we will run another 8 miles to the gas station and back.

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

The Silvers ran a 12-mile course at just under an 11-minute pace, on this warm and humid day. We felt some relief from trade winds along the route, but Summer is definitely here. The group started from Waiholo, led by Lynnae, and included Lee, Gene, Ben, Michael, Ryan, Jerome, Daryn, Darren, and Carl; we even held Henry back from joining the Pink Group as we traveled up Diamond Head Road.

The beginning of our run started out with a short game of hide-and-seek, with the leaders being “it.” Carl found the group at the gas station as they were about to head out, and Lynnae quickly found them, as well. We revealed to them that this was a training tactic to get them ready for next week when neither Lynnae (on table duty) or Carl (Scout Camp) will be running with the group. Lee will lead the group, starting at Waiholo from 6:30 a.m.

Tip: Running with the Sunday group is not only a great way to have fun on the run, but it also gets you accustomed to running in a crowd. When we run in single file, you have to adjust to the runner in front of you to avoid bumping into each other. Marathon race day at the starting line is when you’ll feel like cattle in a corral where you’ll be running in a very crowded field for several miles and will have to constantly watch for what the runners in front of you are doing. Take advantage of your training with the group now to get used to this.

Runners High:The feeling when a cramp releases, especially after eating mustard.

Upcoming:

7-22-18: 12-miles. Lee will lead the group.

7-29-18: 12+ mile run with Baby Kilauea, but no shortcut from Triangle Park.

8-5-18: 12+ mile run.

8-12-18: 14-mile run. Second Clinic Bus Run. If you plan to ride the bus, be at Paki Ave by 7 a.m. and bring $3 for bus fare. Otherwise, the Silvers who aren’t riding the bus will start at 6:30 a.m. from the Hawaii Kai Dog Park and run to meet the bus-riders at Sandy Beach. It may be a small group, as some runners my be participating in the first race of the Marathon Readiness 5-race Series, the Boca Hawaii Norman Tamanaha 15K at Kapiolani Park.

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

The Black Group’s total mileage today was 13.56 miles. We started a little bit early to earn some miles before we headed out to Kahala. The Sun is getting strong and our practice miles stretching longer. So we’re taking advantage of the cooler hours and being early birds for some of our training. We did a figure eight route around the zoo, gaining about 2.88 miles. It was good warming up before the regular Clinic starts.

Six members joined us for the early start this morning, with one more joining us after the Clinic’s announcements, when we headed out to Kahala. Our run included “Kill Hill,” and I was surprised that everybody raised their hand when asked if they wanted to go up that steep hill. I’m so proud of you!

We kept drinking water and getting enough rest at each water fountain so that nobody got dehydrated. Our group did great at checking with each other to monitor everyone’s condition and see if anyone needed help. Today’s weather was kind of crazy, voggy and humid, which made us feel so heavy but we made it through.

Please don’t forget to sign up for the second bus run August 12th. The sign-up sheet is on the bulletin board.

Upcoming:

7-15-18: Meet at 6:45 a.m. for some early running. If you can’t make it, it’s ok to come at 7:30 a.m.

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

Breezy to gusty trades were welcomed by White Group members. We were led out by leaders Richard, Sam, and Violet with Mika, Yuna, George, Scott, Danell, and Jaime following closely behind. We missed the presence of regulars Elena, Malia, Donna, and a few others who were traveling during these summer months or just plain busy. The group did 12 miles, with a few runners turning around at the gas station due to other prior commitments. The rest continued on to finish the 12 miles.

The breezy winds masked the actual humidity of the morning and made the run bearable. Part of the group did a consistent 12-minute per mile pace, while the other half did a 12:30 – 13 minute per mile pace.

Sightings: A couple of runners did see Russell H. who is out of running commission for the rest of the year due to a procedure. We also saw speedy Yumi, who started early and finished when we were on our way out.

We will continue to do 12 miles for the upcoming week and hope to be met with breezy trades once again. At 12 miles, we are at that point of bearable and manageable. Once we take the leap to 14, it is imperative that we are committed to doing homework runs twice a week and a long run on HMC Sundays.

Please don’t forget the sunscreen, UV protective eye wear, and to always hydrate.

See all of you on Sunday!

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

There were eight Blue Group members starting out on this hot Sunday morning. Four members completed their 12-miler. Three of us turned around at the Aloha Gas Station and ran the Honolulu Marathon Route back through Kahala Ave. It was a hot day and it took its toll. The members turning at the gas station only did a total of eight miles.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

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

Wow, my book “Your First Marathon: The Last Word in Long-Distance Running,” is worth $100! So buy your own copy and have Dr. Scaff autograph it. But to get the full value read it, keep it for reference, and don’t part with it for many years. Green Team had a new face today, but the distance and heat gave her second thoughts. Hopefully, we’ll get another chance next week. We scooted out to the first beach park and came back via a punishing Kahala Avenue for an 11-mile trek over hill & dale, in 2 hours and 50 minutes for an overall pace of 15.5 minutes per mile.

Thanks to Miss Annette for the assortment of goodies when we returned.

Reminders: Do your homework training during the week and sign up for Bus Run #2 when you first arrive at the Clinic next week, July 22. The signup sheet is on the bulletin board. The Bus Run is scheduled for August 12.

Upcoming:

7-22-2018: We’ll be going 11.5 miles.

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

The Sweet 16 walking group did 12.5 miles under warm and muggy conditions. Remember to drink fluids along the way. Now is the time to experiment with snacks or replacement gels or chews. Thank you Roland for the refreshing watermelon at the table. That was the perfect ending of a warm day. Don’t forget to sign up for the next bus run on August 12.

HMC Footnotes 7-8-2018

Aloha and welcome to HMC Footnotes, the renamed newsletter to help keep our running community updated on what’s happening with the clinic. We hope you enjoy staying connected with the Clinic and using this newsletter to remain current in your training. We meet every Sunday from March until the Honolulu Marathon start in December, to train and have fun on the roads. Come back and join us if you’ve been out. It’s always good to see our fellow runners!

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

This Sunday, several members of the Pink Group met at 6:30 a.m. We ran along the Ala Wai and back through Waikiki before returning to Paki Ave for Doc’s Talk ( around 5.2 miles). We were joined by more runners at the park, and the Pinks continued our run to the gas station and back with an additional loop around Kapiolani Park for a total mileage of 14 miles.

Homework runs: 2-3 times weekday runs at least 1 hour each. Make sure to rest between your long runs. Happy running!

Upcoming: 7/15/18: Meet at 6:15 am at the clinic to run along Ala Wai to Magic Island and back through Waikiki (6 miles). We will run another 8 miles to the gas station and back after the talk.

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

The Silvers did their first, full 12-mile run at an average pace of 11 minutes per mile, on this breezy but hot, sunny day. The group was led by Lynnae and included Sandra, Ben, Brian, Kin, Ryan, Daryn, Kevin, and Carl. It was a challenging run with the inclusion of Baby Kilauea at the tail-end of the run, but everyone finished; Kin even tacked on 4 more miles to beef up his training. His recon run brought news that the water fountain and the faucet in the men’s room at the first beach park are not working. Hopefully the Parks Department can repair them soon.

The added miles were challenging to the group, but if we focus on making sure we do our homework runs during the weekdays, it will help our performance on Sunday. Keeping our bodies acquainted with running long distance in these homework runs, prevents us from feeling the shock of the miles on our long-run day.

If you didn’t know, Lynnae collects shoeboxes throughout the year and fills them with school supplies and other items for children who may not be so fortunate to have those things readily available to them. The boxes are packed and gift wrapped each year closer to Christmas, and shipped. She will be accepting shoeboxes and school supplies while at table duty on July 22, 2018, if you’d like to help with this very worthwhile project.

Tip: As the miles increase, so does the risk of injury. One of the most nagging injuries is Plantar Fasciitis. Dr. Scaff spoke of it a few weeks ago and noted that changing your shoes to a different brand from what you normally use, can help. It changes the points of pressure that are repeatedly placed on your feet as you run those long miles and may help you feel better. You may also try rolling your foot over a frozen water bottle following a run to relieve pain and reduce inflammation.

Runners High: delicious snacks at the end of a long run.

Upcoming:

7/15: 12-mile run. meet at Waiholo at 6:30 a.m. to run to the park in time to hear’s Doc’s Talk.

7/22: 12-mile run. No leaders that day as Lynnae has table duty and Carl will be on a Scouting event. Bring Shoeboxes to Lynnae at table duty.

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

The Black group was led by volunteer staffer William, because group leader Maile was out of town. The members maintained a good pace, to finish a strong 12 miles. They didn’t go up Kahala Kill Hill, choosing to go on Kalanianaole Highway instead.

Upcoming:

7/15/18: We’ll meet up at 6:45 a.m. to run 2 miles first.

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

There were nine of us in the Blue Group, this wonderful Sunday morning. Tannia, Mary, Tess, Alva, Hee Young, and Hunter started out from Waiholo St. and came to meet us at Kapiolani Park. They finished their 12-miler by heading back to Waiholo. Andy, Vijay, and myself headed out to Kahala Aloha Gas Station. I’ve just returned from running the Gold Coast Marathon in Australia last Sunday, so decided not to push the mileage today.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

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

Our thanks to Dr. Titchenal, for his talk on nutrition (and answering the potato chip diet query). Green Team had 14 in the corral this morning for a 10.5 mile hike up and down the hills – went out to Beach Park 1 and back via Kahala Ave. (hot & no trades as usual) in a time of 2 hours and 42 minutes, for an overall pace of 15.4 minutes per mile.

Thanks to Susan and George for the plentiful refreshments. Our collective thanks to Carl for attempting to reboot the HMC newsletter. Aloha

Upcoming:

7/15/18: We go out for 11 miles, goal of 30 miles per week at this time.

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

The Sweet 16 walking group is now up to 12 miles. Our goal is to increase our mileage by a half mile each week. Continue your homework during the week and remember to drink water.