Blair’s Weekly Update 10-22-2017

Table Duty:

Thank you so much Byron for the delicious array of goodies at our table. This is Byron’s 2nd go around at the table and your efforts are greatly appreciated!! Mahalo plenty!

Group Reports:

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

The advanced group welcomes everyone! Today several folks ran the 30K and others ran separate workouts. Next week we meet at the Kahala gas station at 6 a.m. Remember: Don’t get hurt :O)

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

The red group didn’t have a normal run this past Sunday, but rather went to do the HMSA 30K run as part of the Marathon Readiness Series. Steve, Jesse, Sven and Jun all participated, and we saw many other HMC members there as well.

Next week, we’ll be doing an 18-mile run from the second beach park starting at 5:30 a.m. Hope to see you there.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

The Silver Group was down to two runners this morning. Trieu and Lee went out to represent on the group’s behalf as many of it’s members, including Lynnae, Koko, Melissa, JT, and Carl were participating in the fourth race of the Marathon Readiness Series, the HMSA 30K.

The warm conditions today made for some tough running, but whatever doesn’t kill us only makes us run longer, I mean “stronger.” Today is a good example of conditions to be ready for on marathon day by being well hydrated leading up the race, eating the right foods before, timing your supplements well if you use them, and just working your mental toughness.

Homework: Target 30-40 miles per week. This can be done in 2-3 homework runs of 5-8 miles. Don’t forget the rest day in between, as rest days are training days too. Take your time building to the higher weekly miles.

Tip: We are privileged to be strong and healthy enough to be out there running these miles with so many awesome runners and walkers. Keep that in mind and it will give you the positive attitude you’ll need to make the race easier.

The runners’ high moment: Finding that all your supplements and even a little bit of cash have been laid out along the course for you to discover as you run.

Upcoming:

  • 10/29/17: 16-mile run. Meet at Waiholo at 6 a.m.

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

Most of our group member participated 30k race. Maile, Grace, Miharu, Heidi, William got together at starting line.

The first some miles were in humid weather then we appreciated little breeze later. Tried to keep steady pace but we had little bit over pace. But we would know it later, so it’s kinda late…

Well, there are lots of learnings from this race so that we could correct or manage some issues before the marathon.

Congratulations to all of you, so proud!! Especially Grace who got 3rd place in age group.

Mahalo to Masako to cheer us up at Triangle Park who ran by herself on that day.

Next Sunday is regular clinic. I still plan to start 6:45 a.m. but shall we start more earlier? Let me know if you think so. Send message on FB messenger please. K, c u on Sunday!

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

Today we had 10 members start for a 16-mile run. We ran up Monsarrat Avenue to avoid the race crowd.

We ran out to Maunalua Bay.

Thank you Nelson, for all the goodies, it was a hot day with no cloud cover.

We’re ran back to the clinic for 16.8 miles, my calculations were wrong we did almost 17 miles.

Lou and I ran a little further to Kapahulu towards the Zoo to make our 18 miles.

I told the group that should be the longest run they do this season. The next 2 weeks you can fluctuate between 14 and 16 miles then in Nov for sure start tapering. I will be off island the next 3 Sundays and asked both Russell’s of the white group to help them and they said they could join their group.

Mahalo All.

Beginners:

Sweet 16s by Annette Hayes:

Due to a 30K run, a small gathering of dedicated trainees met today. The Sweet Sixteens had a large turnout, however, with 15 members. Way to go, Sweet Sixteens! We endured the hot sunshine and relished the scant breezes as we meandered our way toward Nelson’s Oasis. We completed 16 miles as we returned to Byron’s cold and sweet watermelon! Thanks for waiting!

As we get closer to our Marathon start date, it is important to know what you will wear on that day. You should already have decided on the most comfortable attire, shoes, energy supplements, etc. Dr. Scaff talked about negative splits. It’s easy to get caught up in the excitement at the beginning. Remember your training. Start slower and end faster. The mistakes you make in the beginning will catch up to you in the end.

As the days get shorter, it is important to keep safe while squeezing in homework runs to your already busy day. Run with someone and wear light colored clothing. Make yourself visible with blinking or bright lights.

Green 15s by Lou Crompton:

Since there was no scheduled HMC last week, 12 little green enthusiasts met informally Saturday and went out for a 16.25 hike through da woods… we finished with a 15.2 m/m moving & overall pace. Susan turned back a tad early – said she had snacks for the gang … ah, these weren’t “snacks”, this was like a catered meal… greeted us with ice cold wash clothes to knock down the fever, and it just got better. Wow! Mahalo just doesn’t cover our surprise and appreciation. This Sunday we had several folks away with permission slips…(didn’t know where our model was… maybe a gig?) But the 12 of us went out and returned after the machine registered 17.04 miles… we were going to do about 16.85 or .90, but passing Aloha Gas on the return, the gang asked / plead / demanded / ordered that the route be bumped up to do 17 miles, not close to 17… and so we did. We moved right along and finished in 4H 19M for a pace of 15.19. Passing triangle park, “Okinawan” Sharlene decided to jog 2 mi to the finish… so UP Diamond Head she went… finished first of our crew about a minute ahead so credit her with 15.14 pace… our favorite little girl wasn’t here today, nor auntie, so yet another Oki had to sprint to the finish… is it something in the genes? does andagi do that to you? You ladies do a great job! We collectively really appreciated both Nelson at the oasis and Byron in the park for having the welcome mats out for us today and those ice cold beverages… Doc’s rule of thumb is your fatigue point is 1.5 times longest training run… so after 17 miles, we collapse at the 25 mile marker – DH Lighthouse? Looks like we need just a little longer distance to put us safely over the 26.2 mile marathon finish line… and our pace thru 17 miles suggests a marathon finish of 6-35… our target since March… Aloha.

Da Comment Corner:

Almost there!


Congrats to all of our members on your perseverance! Just about a month and a half to go – let’s keep healthy and injury free. It’s close to tapering time although some of us have been tapering for a while; self included). Great job!

See you at the water stops!

Blair

Blair’s Weekly Update 10-08-2017

Bus Run (no Doc Talk today):

Roughly 80 runners boarded a school bus and White Group leader Richard Seeley‘s SUV to get to the parking lot at the Makapuu lookout – a 16 mile trek back to our meeting place at Kapiolani Park was on the agenda today. Many thanks to Richard, who volunteered to transport the overfill from the bus and also the many generous members who donated more than the $3 fare. Much mahalo! Also, thanks for everyone for being so prompt and organized!

No clinic this Sunday:
The Susan Konan Run occupies the park on Sunday, so please check with your group leaders as to where you will be meeting.

Group Reports:

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

The advanced group welcomes everyone. Today some group members did a 12 miles hill/trail workout. We’re getting close to the marathon, so avoid injury. Hydration is a factor in hot weather. It’s a good idea to start hydrating for your next run at a time equal to the planned duration. So, start hydrating for a 2 hour run 2 hours before. Four ounces of fluids/mile is a good target, and don’t fall behind. Recovery fluids should start shortly after the run.

Next week: Meet at the Kahala Aloha gas station at 6 a.m.

Reminder: 30K at Kapiolani Park on October 22.

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

0.08.2017 Our last Bus Run 16.07 miles

Congratulations all of us to finish our last bus run even though it was another tough day!

Started at Maapuu lookout. Maile, Liz, Bethanny, Miharu, Masako, Heidi, Hannah, and William were heading out to Kapiolani park. It was another tough weather but little breezy so thatwe didn’t need to suffer super dehydrated.

Appreciated to Nelson and Martha to set up Oasis today again. We cannot live without you!

Yes, we need to be trained under the sun about 3 hours when we think about Marathon Today, we made it under 3 hours (2:58) but this is not including water break, so we need to train more long distance until the day comes.

Anyway, I’m so proud of you to go through whole route. Big mahalo not only to Nelson but also Miharu who brought cold water melon for da group after we all dead end of the run.

Next Sunday is unofficial clinic. As we discussed, we’ll meet early and try to run 18 mi. Plan to go downtown route which is the first part of Marathon then coming back to Kapiolani park to go up Diamond Head Road as same route of Marathon!

Rest well and go back to your homework run twice until Sunday. The following is the meeting information! See you there.

Time: 10/15 6 a.m.
Place: Ala Moana Park Tennis Court.

Beginners:

Buff Walkers by George Ushijima:

The last bus run of the year. Guess what? It didn’t rain. It could have been a bit breezier, but we had fun. Only 5 of us; Rob, Veronica, John, Ron and George. If you don’t count the stops, we did about eighteen and a half minutes per mile. We’d finish the marathon a little after 1 pm. We saw Shar wave to us from her home because she was a bit under the weather. We all finished and are ready for more.
Next week is the Susan G. Komen event at Kapiolani Park. No regular Honolulu Marathon Clinic meeting. George will meet anyone interested in doing 16 miles. We will start at 7 a.m.. It was said that we would start at 7:30 a.m., but earlier would be better when we finish. We will all meet at the Jack Lord bust in front of Macy’s Kahala Mall. By the trolley stop and Starbucks. Our route will take us through the Kahala neighborhood, over Diamond Head road, by Kapiolani Park, up Monsarrat to 18th Avenue, Kilauea Avenue, the gas station, on Kalanianaole Highway to Trinity church and back to Jack Lord’s bust. It comes to about 16 miles.
If you have any questions, you can call or text George at 808 203-8969
See you!
Keep on Walking!

Green 15s by Lou Crompton:

Several times in years past we had folks sitting 3 abreast / sitting on laps / standing… ya see what happens when they send a new driver, but we got there eventually. Thanks to Star for toting her camera so all us little green ones were able to share a group photo of the 12 teammates who ventured out. Bad luck for Anthony, came in from Ewa by 7:15 a.m., but the calf gnome grabbed him in the park and hobbled him… no BR#3 for him… get well soon guy. Our trip back was uneventful except when we reached BP2; incredibly here was Nelson doling out very welcome refreshments! Thank you so much. The Garmin recorded 14.35 mi and we had paces between 15.25 to 15.3 on different devices so we did a good job eating up the miles at our pace. Congrats to all for finishing in a very close bunch…and who sprinted ahead for the last few yards? Yes, that was 10year-old Emma… she wants to be tall and smart as was forecast in an earlier Doc’s talk. Green Team will meet Saturday October 14, 7:30 a.m. at Kapiolani Park, to avoid the Komen race on Sunday. On October 22, we’ll search harder for parking due to the 30K race, but we meet at the regular HMC place / time. Aloha.

Da Comment Corner:

Smart Training

At this point in time, please be careful about overtraining and going out too long or too fast. Personal bests are great to achieve and usually result from smart training (adequate rest combined with planned efficient rigor).

See you at the water stops!

Blair

Blair’s Weekly Update 08-27-2017

Doc’s Talk:

Dr. Scaff mentioned the need for our children to get into running – according to studies he follows, children who run, turn out taller and smarter.

Table Duty:

We got delicious snacks from Libby and Gail after our long hot run.

Group Reports:

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

The Advanced Group welcomes everyone. Today folks ran 11, and some went a little longer. Next week in the 20K race, and several folks are participating in that race. The rest of the group meets at 6 a.m. at the Kahala gas station.

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

The Red group went out on Sunday with Steve, Sven, Jesse, Chris and Kevin for a nice 12-mile run starting at 5:00 a.m. from the HMC meeting spot. We ran at about a 9:10 pace out to the First beach park and back to Kapiolani park for a total running time of about 1:50:00. It was a great day for running, especially with a nice early start.

Most of the Red group will be running in the next marathon Readiness Series race out at Barbers Point next Sunday, but we will continue with our training the following Sunday with our first 14-mile run starting at 5:30 a.m. from the first beach park. We’ll be doing an offset split, with 8 miles before the talk, and then 6 miles back out from Kapiolani.

Happy running!

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

Phil, Henry, Unyong, Lorna, Samantha, Cassie, Brittney, and Hao of Pink dashed to Magic Island and back to Dr.’s talk this morning (7miles). Joined by another 10 runners, Pink continued to the gas station and back (8 miles). We ran a total of 15 miles today.

Next week, there will be no clinic. Best luck to the runners who are running the Barber’s Point 20K race next Sunday!

The week after next Sunday, Pink will meet at the Clinic 6 a.m. to run 15-16 miles.

Weekly Homework:

  • 2 to 3 runs, 6-8 miles each (Your weekly total mileage should be between 30 to 40 miles).
  • rest between long runs.
  • hydrate well, stretch well, and stay healthy.

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

The Silver-sliver Group ran 14 miles on this sunny Sunday with some winds to help ease the heat of the day. The runners in the group included Melissa, Cody, Lee, and Kin. The group bumped into Terry, JT, and Jan along the way and split to take alternate routes to train that day, with Lee and Cody heading to Kapiolani Park for Doc’s Talk.

The marathon is nearing and other running groups will be seen out on the roads training. We’ll also be putting in greater distances along Kalanianaole Highway as our running progresses. Please keep in mind that the increased number of runners on the highway places a greater responsibility on us to make sure we share the road and keep it safe for our fitness partners, runners and bikers alike. Run single file at all times while on the highway to ensure enough passing room for everyone. We don’t want to force anyone too close to dangerous traffic and cause any serious accidents.

Homework: Target 28-30 miles per week. This can be done in 2-3 homework runs of 6-10 miles. Don’t forget the rest day in between, as rest days are training days too. We will be at the 30-mile mark for a while, so there’s no rush if you’re not there yet. A minimum of 24 miles/week is good. Also remember the 10% rule; mileage should be increased by no more than 10% per week. So if you haven’t been doing your homework, start now and do a gradual increase to avoid injury.

Tip: Newspapers are wonderful to have around. If your shoes ever get soaked during a run, you can stuff them with newspaper afterwards to draw the water out and improve drying time dramatically. When you pull out that soaked wad of paper, make use of it. They make cheap earplugs when you work with loud tools. You can use it as an alternative to chewing tobacco. If there’s a spot on you ceiling that you feel is too drab and boring, smack that paper up there to add some plop to your living space. Okay, just the part about drying your shoes is good advice. Please disregard the rest. Just some dry, or not so dry, humor.

The runners’ high moment: Training on a homework day and coming across another marathon training group. They remind you that you’re not the only one crazy for running.

Upcoming:

  • 9/3/17: 14-mile run for the group. Second run of the Marathon Readiness Series, the Runners HI 20K, out at Barber’s Point.
  • 9/10/17: 15 to 16-mile run. Early group meeting at Waiholo at 6 a.m.

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

08.27.2017 Last Sun in August!

Welcome new member from Japan, Masako, who will go to the school here. She experienced Tokyo Marathon and be excited her first Honolulu Marathon this time!

Started 6:45 a.m. again to run figure eight first, Maile, Heidi, William, Masako, before Dr. Scaff‘s speech.

Then headed out to 10-mile marker with other members, Grace, Bethany, Barbara, Rick.

Some went straight on Kalanianaole Highway from 10-mile marker and rest of us tried Kill Hill today.

It was another tough challenge but our pace gets more stable like 11:15 on the hill, yay.

Today’s total distance was 15.61 miles and it looks like easy for next week that we will start doing 16 miles.

Next Sunday is not official clinic, so we’ll meet up at 6:30 a.m. in Kapiolani Park. Go Heidi for the race!!

Don’t forget to sign up the 30K race in October. Check 808 Series on website!

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

We did it! Congratulations White Group runners. Chalk up the 14-mile month as completed for the White group. Wait,.. I am not so sure if that is good or bad, as we now have to move on and tackle 16-miles… Oh well, c’est la vie!

This week, we had a great showing that included, Richard, Andrew, Mitchell, John, Gil, Keith, Scott, Ariel, Jaime, Danell, Elaine, Mika, Yuna, George and BLAIR! We welcomed back Mitchell who returned after being out a couple of weeks healing his shin and foot injury. (The asphalt roads are ruthless, unforgiving, and does not discriminate). We also welcomed Gil who normally runs with another HMC group, and Keith from the Blue group.

After leaving Triangle Park, we added a little variety to our routine by making a slight deviation through the residential area. It was a welcome change to break the monotony of the “routine”. We added Kahala Avenue to the last leg of the run and broke it up into run-walk-run segments that made it more manageable and tolerable. Everyone finished within seconds apart from each other. Blair was this week’s surprise “dark horse” as he has not been training regularly with the group due to injuries but was able to finish the run with ease and finishing before a few of the regular runners, as well!! Good job Blair! Could you please share with the group a little of whatever you are eating or drinking? Seems to be the elusive magic elixir!

At the gas station, runners were sad to see that ice from the soda dispensing machine was no longer available for free. Understandably so, they are a business operation and must consider their paying customers. Thank you for the ice that you have provided up to this point. Runners are greatly appreciative. It has helped many a runners cool down and rejuvenate. We still very very humbly appreciate the outside water fountain and use of restrooms!

This coming week, since there is no HMC clinic, we decided to meet at Kapiolani Park-same place but at 7:00 a.m. Route and total miles (12-14) to be determined by whomever decides to lead. Since it is unofficial, if you have a route in mind, please feel free to step up and we’ll follow your lead. It is a good experience and you will be supported by the rest! Stay tuned…

Good Luck Ariel! Ariel will be running the Ewa Beach marathon readiness run. See you in two-weeks!

White Group Sightings: While driving in to Paki, I believe I saw Elena running solo. Good job girl! Such a great display of self-motivation! Please feel free to join us on Sunday if you are available!

See you all on Sunday! [7:00 a.m. Kapiolani Park (Paki Pavilion)]

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

This week our Blue Group was very small only 7 of us as people are moving up to faster groups or possibly on vacation. Only 3 of us finished our 14-miler via Kahala Avenue.

We managed to keep good pace in spite of the extreme heat.

Next Sunday we will meet at regular clinic start at 6:30 a.m. to do our first 16-miler.

Beginners:

Buff Walkers by George Ushijima:

We had another wonderful trek to Wailupe Beach Park. We’re at the end of August so we will extend our Sunday walks by going to Kawaikui Beach Park and Nelson’s oasis. Now that’s something to look forward to. We made good time as we moved, about 19 minutes a mile. That would mean finishing the Marathon after 1 p.m. A lot of sunshine.

This coming Sunday, there will be no formal clinic as it is the Labor Day weekend. But George will be there at Kapiolani Park. Meeting anyone willing to keep up the long road work on Sunday. George will be there at 7:30 a.m. We’ll go 7 miles to Kawaikui Beach Park and come back to the park. Hope to see you all there.

Keep on Walking!

Sweet 16s by Annette Hayes:

Dr. Scaff talked about the effects of exercise and Marathons on children. Shucks! I should have started earlier. I could have been taller and smarter!!

Summer is in full force. Thank goodness for the trade winds. Sixteen of us endured the heat as we traveled to Nelson’s Oasis and back. Our group consisted of Cliff, Pam, Harry, Ron, Fran, Linda, Macy, Annie, Grace, Harry 2, Betsy, Harriet, Jun, Erlaine, Kathy, and Annette. Thank you Nelson for sharing the snacks and drinks. Thank you to Libby and Gail for the delicious sandwiches and furikaki pretzel sticks.

There will be no formal clinic next weekend. Our group will be meeting at Magic Island at 6:30 a.m. by the first bathroom near the entrance to the parking lot. We will walk the beginning of the Marathon route, and will take a short break for breakfast at Foodland Farms.

Green 15s by Lou Crompton:

Excellent info passed by Dr. Scaff … our 10 year old team member prodigy listened intently and now awaits her growth spurt and higher test scores. As soon as we broke into our sub groups, Lou spotted a “magic straw” on the ground… it looked normal to untrained eyes, but when he blew into 1 end, a coin magically dropped into the open hands of 10 year old Emma… we’re all witnesses. We welcomed back Scott who had enough of the mainland. We took a head count and had 18 ready for a 1/2 marathon – for 8 of our folks this was their first half ever – a milestone day. Hard to believe only 5 months ago we were huffing and puffing trying to do our first run which was less than 4 miles. Green Team took off and came back with Da Garmin registering 13.1 miles in 3H 17M for a 15.0 pace… let’s see, if we double the numbers do we get 26.2 miles in 6H 34M (again). Thank goodness it was a “perfect” day… the temp, humidity, breeze and lights all in our favor…even a visit to the oasis was a quick in / out. Super job by all the green ones… jeez, pacer was afraid to slow down for fear of getting lots of foot prints all over his back. Mahalo to Nelson at the oasis, and Libby / Gail at the refreshment table (and we recognized those homemade goodies from Ann & Jeff). Last, but not least, kudos to Val for showing us that she can finish marathons in HNL or in Iceland in 5 hrs – great. Sunday Sept 3 is Labor Day Sunday and Okinawa Festival and an informal run by little green ones… same time & place, let’s try to leave 0730. Aloha.

Da Comment Corner:

Choices:
After a long layoff from running or returning from injury, what is the most appropriate “strategy” to use to return to “former running glory”? Is it to push oneself beyond “comfort running” (perhaps acquiring greater gains faster but maybe risking injury or re-injury) or just letting nature take it’s course and proceed according to one’s “comfort level” so as not to over-tax our body?

 

See you at the water stops!

Blair

Blair’s Weekly Update 08-20-2017

Doc’s Talk:

Dr. Scaff mentioned the need to start planning your marathon strategy. He mentioned the need to make sure we back off from our training if our body dictates it.

Table Duty:

Much Mahalo to Annette for another round of table duty! Your generosity is always appreciated, especially on hot, torrid days like today.

Group Reports:

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

The Advanced Group welcomes everyone. Our goal is 9:00/mile and faster. Today we did 14, and some slowly extended to 15. It was a hot one, and next week should be too, so be sure to stay hydrated.

I’m happy to report that Les Young is doing very well, we all send our best to him and wish him a speedy recovery.

Next week we meet at the Kahala gas station at 6:00 a.m. :O)

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

Luckly, I could come for running this morning even though I vomitted last night. Surprised my body potential for quick recovery but I did fasting (cleans) my tummy, so no eating this morning and felt so hungry.

Anyway, we had two parts of running plan this morning. Part 1 is… early bird, Maile, William and Barbara, got together & going out for figure eight around da park. Did 2.88 miles in 33 minutes before Dr. Scaff speech to earn some miles to help running in da heat and humidity.

Bethany fell down today but fortunately it was not that serious situation. However, we need to be more careful on the bumpy road!

And here is Part 2!

Six of us (Maile, Ron, Grace, William, Charlotte) including a guest runner, Atsushi, from Japan were heading out to the first park today. Because my condition was still not perfect, so I asked members if we could skip kill hill training today. And it was not super humid day but sometimes wind stopped then we were suffering in heat… But our mascot dog, Baylie, appeared to greet us so that we could charhe energy, lol Finally, made it through over 14 miles! Total distance today including pre-run was 14.76 miles, yay!!

Next Sunday, still early bird run at 6:45 a.m. Wow, it’ll be last Sunday of August?! Anyway, welcome all members to join!

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

Wow! It was a sizzling hot day. I tip my hat to all HMC participants from all groups who endured the heat and humidity of the day. This season has been a relatively hot season. I keep trying to convince myself that training in the heat is for the better and will pay off on marathon day and I am getting a free facial from all of the heat and perspiring that is taking place throughout the run. Priceless!

Our group of seven started out with the Blue group led out of the park by leader Andy. Once we hit the first water station, White group runners settled in, reorganized, and we went off on their own as the White group. We thank Andy and fellow Blue Group runners for graciously allowing us to join the group.

From Triangle Park, we were led by returning leader Richard, who is slowly recovering from his injury but was able to lead us for the first six miles. Thank you. White group runners included Mika, Yuna, Danell, Jaime, Andrew, Blair and Scott. The benefit of being part of this cozy close-knit group is that we are able bond and continue to motivate each other to complete the run even when one feels like walking. Thanks to all of you for your motivation, commitment, and perseverance! It really makes these runs much more tolerable.

This coming week, ready or not, we will take on Kahala Avenue but may also consider deviating with a short-cut here and there. Stay tuned…

White Group Sightings: While driving in to Paki, I did see Ariel running solo. Good job girl!! Such a great display of self-motivation! I also saw the early White Group Russ H. and Francis running with a couple of other runners. Great job to all of you!

See you all on Sunday!

Beginners:

Buff Walkers by Roger Kobayashi:

Five intrepid and hardy souls set out for the first park along Kalanianaole Highway. The total walking time was about 4:30 (including water stops). I say about because I forgot to start my watch till the first water stop just past Triangle Park. So, I estimated that the time to that point was 45 minutes.

Two reference points: 1. HM Mile 9-10: 19:40 and 2. HM Mile 24-25: 20:05. Good job — The group pace slowed only a little bit from the early part to the ending part of the walk.

One topic was indicators of dehydration, how to keep track of your hydration levels during the event and during the rest of the week.

As part of the Susan/George/Roger tag team, George will lead the group next week while Susan continues her trek somewhere along the Pacific Crest Trail and Roger goes off on a “hot date”. Susan and George, hope you got to see the eclipse.

Sweet 16s by Annette Hayes:

Another hot and muggy summer day to be out on the road. It takes true dedication to endure the heat for 13 miles. We train for all weather conditions. Thanks to Harry and Fran for leading our group of 8 while I was doing table duty and Cliff was traveling. The others in the group included Linda, Betsy, Annie, Jun, Ron, and newcomer Anna. Thanks to Nelson for keeping the Oasis open. Cool drinks and snacks are just what is needed for the trip back to the park. Asami and baby Mikola were also out for their stroll. Never too early to start exercising.

Green 15s by Lou Crompton:

OK, so what do you call someone who could be a HI Tropics model, but comes to clinic lathered in zinc oxide? We just smile and call her Miss T… but in 20 years her skin will look as unblemished as it does now, and those who don’t use zinc oxide will look like… well, me! Use your sun screen, or else. Thru almost unbelievable fate, basically all the green 15 staffers were missing today… either planned events or emergencies. Fortunately Stephen agreed to help herd the gang of 15 today as we meandered around the aina for 12.9 miles, visiting Nelson along the way – mahalo for being there. Came back in 3h 21m at a 15.5 pace under less than ideal climate. Thanks to Annette for her array of refreshments. Next Sunday more people should be at the start gate and us green ones, us beginners, will go do our first half marathon of the year. In many cases the first 1/2 in our lives. So a big day for some on August 27. Please try to come to clinic on 27th if you are on the Green Team, or if you would like to switch to a team that will finish the December marathon in our targeted 6 1/2 hours… And on Labor Day Sunday, dedicated green ones (all?) will meet informally at our usual time / place for a little bit longer distance. Aloha.

Da Comment Corner:

It’s Not Easy:

Please make sure you thank your group leaders for their efforts in guiding you every Sunday! We’ve already passed the midway point in our training. It’s not easy to lead a group, especially on those 12-14 milers where the pace is so critical. I know with the hot sun, many groups have decided to meet earlier, but please keep in mind that most of us will be running in the heat for most of our marathon journey. George and Roger – Buff Walkers; Annette and Cliff of the Sweet 16’s; Lou’s disciplined Green 15’s; the Golden 14’s with Dean; Andy, Val of the Blues; Russ and Russ of the Whites; Maile with the Blacks; Lynnae and Carl, leaders of the Silvers; Nelson with the Purples; Red group’s Steve; and the Advanced group’s Dave — please thank them and be truly appreciative of their efforts to help the members through the training process. It’s not easy to do it every week.

See you at the water stops!

Blair

Blair’s Weekly Update 08-13-2017

Doc’s Talk:

Bus Run so no Doc’s Talk today.

Thanks to all participants for being so organized and prompt so the bus run could get off on time. Approximately 110 runners rode two Robert’s school buses to various drop off points- the furthest being the traffic lights past Sandy Beach. Congrats to all who finished the very tough run.

Group Reports:

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

The Advanced Group welcomes everyone. We did 14 today. Next week at Kahala gas station at 6 a.m. Remember your homework runs, core work at the gym, and good nutrition :O)

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

Richard, Unyong, Brittney, and Hao of Pink ran around Diamond Head (3-4 miles) before buses arrived. Joined by Bob, Horacio, Jun, and Dodge, Pink ran 13miles from Sandy beach back to our clinic. It was a hot sunny day with some breezes.

Next Sunday, Pink will meet at the clinic 6am to run 8 miles(to Magic Island and back) before Dr.’s talk. We will then run 6 to 8 miles after the talk (Estimating 14 top 16 miles in total). Anyone is welcome to run with us-parts or whole route.

Thank you, Nelson and friends, for saving our lives by providing refreshing drinks and snack at the 2nd beach park!

Have a great week!

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

The Silver Group ran like the wind today – gentle, cool, and breezy, but nonetheless, “Like the Wind.” Our group of nine runners including, our leader Lynnae, as well as Melissa; Koko; Speedy Joe; Lee; Cody; Rick; Kin; and Carl, completed 14-plus miles at an average pace of 11:25 minutes per mile.

With the cooling trades and blue skies, the Silvers did an alternative route that allowed us to meet up with the runners taking the bus to Sandy Beach. We started from the Hawaii Kai dog park near Costco, circled Hawaii Kai Drive then headed out to Sandy Beach where we met the buses. Once we were all together, the group ran out to Nelson’s Oasis for some much-appreciated refreshments then headed back to our cars to complete our training for the day. Our route paid off as one of the runners found a $10 bill, as his speedy running reflexes allowed his eyes to scan the ground ahead in greater detail than the mere mortals who passed it by.

Homework: Target 28-30 miles per week. This can be done in 2-3 homework runs of 6-10 miles. Don’t forget the rest day in between, as rest days are training days too. We will be at the 30-mile mark for a while, so there’s no rush if you’re not there yet. A minimum of 24 miles/week is good. Also remember the 10% rule; mileage should be increased by no more than 10% per week. So if you haven’t been doing your homework, start now and do a gradual increase to avoid injury.

Tip: We are out in the sun for long hours, especially on our Sunday runs. Be sure to apply plenty of sunscreen before and during your runs. Other forms of sun protection may also be helpful, such as arm coverings, wide-brimmed hats, or even head-covers. Try things now to find what’s comfortable on long runs. You don’t want to wait until marathon day to try it, as the rule of “Nothing New on Race Day” is an important one to follow.

The runners’ high moment: When you get to take a group shot with your running group with the beautiful Pacific Ocean in the background on a sunny, clear day.

Upcoming:

  • 8/20/17: 6:00 a.m. early start at Waiholo, 14-mile run out to the 1st beach park then head for Kapiolani Park with one lap around the park and zoo before Doc’s Talk to get in 9 miles then head back after the talk to complete 14 miles.
  • 8/27/17: 6 a.m. early start at Waiholo, 14-mile run out to the 1st beach park then head for Kapiolani Park with one lap around the park and zoo before Doc’s Talk to get in 9 miles then head back after the talk to complete 14 miles.
  • 9/3/17: 14-mile run for the group. Second run of the Marathon Readiness Series, the Runners HI 20K, out at Barber’s Point.

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

08.13.2017 Bus Run

We, 6 gangs, started at Sandy Beach for our 2nd bus run. We welcomed new gang, Heidi from Germany, to join Black! Going through Hawaii Kai Loop and came back to Kalanianaole Highway. Soooo happy to see Nelson and Marsha at 2nd park to treat us under the hot, humid weather. We were so lucky to have these kindly people!

Bethany and Hannah finished early ‘cz they started before we got on da bus. Ron kept his own pace after Hawaii Kai Loop. Finally, 4 gangs ran back to the park together and finished. Congrats, William and Heidi for 13.66 miles! And Miharu impressed me how much to keep stamina for achieving 14.11 miles at the end with me.

Next week, we’ll meet at 6:45 a.m. at the park for starting figure 8 run before Dr. Scaff’s speech. If you don’t make it, it’s fine. No need to push. See you at the park at 6:45 a.m.!

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

The second bus run of the season was met with breezy trade-winds that were countered by scorching-hot sun beams. The group was led by Russ H.who again did a great job of watching over everyone. The group was larger than normal and included Elaine, Elena, Jaime, Mika, Yuna, George, Malia, Danell, Scott, John, Chantel, Wil, Moose, (dog1) and Nalu (dog2). The weather took its toll on everyone but I am pleased to say that we all persevered through the worst of it.
We were again graciously welcomed and treated by Nelson, Marsha. & Co.’s oasis, which gave us the boost that we needed to make the trek back to Paki.
On our return to Paki, Russ H. generously rewarded the group with ice cold gatorade and water, along with peanut butter pretzels, and various potato chips! Yuuummm!! Thank you Russ for all that you do for the group.
Please Note:  Beginning this coming Sunday, (08/20/17) Russ H. will be starting at 6 a.m. from Paki Pavilion. It is an open invitation for any runners (12+/- min mile) that are interested in joining him are welcome to do so. Please try your best to be on time.
More than likely a small number of white group runners who are unable to make the 6 a.m. time will be starting at the usual HMC time.
This coming week will be 14 miles. Please remember to do your homework runs.
See you on Sunday!

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

There were only 11 of our Blue Group members this morning. Thank you Blair for arranging the 2 buses for us. It started out nice with some trade winds and clouds. After about 20 minutes the sun came out and we had little relief seeking shade whenever we could. Gil and Rick braved Kahala Avenue. I led the rest of the group back to Kapiolani Park then continued to the finish line, only 13.86 so I ran to the end and crossed the street to dip my feet in the cool salt water. Everyone did very well considering the heat. Everyone brought their gels and gummies to try. Thanks to Nelson’s Oasis we really appreciated the Gatorade today. They only had vitamin water and Powerade at City Mill due to the Aloha Station being renovated. Off to Iceland, will miss 2 Sundays.

Beginners:

Sweet 16s by Annette Hayes:

Second bus run from Sandy Beach: Our group of thirteen explored the Hawaii Kai section of the Marathon route, as we made our way back to the park. The first two miles were a breeze. Then it started to get hot, and by the time we reached the highway, it was really hot. Thank you to Nelson and Marcia for keeping the Oasis open. You are a welcome sight to all the weary marathoners. Now we can say that we are capable of doing a half-marathon. In just a few more months we will be ready for the full marathon.

A few reminders about safety on the road. Be aware of the traffic. Single file when others are passing, and while on the highway. Bicycles have the right of way in the bike lane. Listening to music is fine, but if you use earbuds, keep one ear open so you can hear what is going on. Don’t challenge the cars. Make eye contact with the driver to make sure you are seen before crossing in front of a car. Watch for tail lights when a car is reversing (the hybrids are really quiet). If you are out on the road when it is dark, have lights to make yourself more visible. Continue your homework. . .

Green 15s by Lou Crompton:

Great day for a Bus Run. How many people on a bus? Hey, it doesn’t matter if the driver says there are so many seats, and you count empties… and then do a numeric count from the back forward… and the numbers don’t match… not even close! It’s OK. 17 green ones did the last few miles of the marathon route starting with the Hawaii Kai Drive loop and then back to the park… even Kahala Avenue seemed nicer today. We recorded 11 miles and a time of 2H 46M so we were on our targeted 15 pace. If we continue to go this way, looks like we’ll finish the marathon (again) in 6 1/2 hr. We were pleasantly surprised to find Nelson‘s oasis open for business even on a Bus Run… what dedication! Thank youse guys so much… (that’s what they say at Seaside Heights, New Joisey). Last week we did 12 1/2, this week a breather… next week “close” to 1/2 marathon, then a real half on Aug 27. And we’ll use more than 1/2 the marathon route on Sep 3 – informally. Aloha.

Da Comment Corner:

The third and last bus run is in October – add another 2 miles to the last bus run – 15 miles.

See you at the water stops!

Blair