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Welcome

The Honolulu Marathon Clinic is for anyone planning to participate in the 2017 Honolulu Marathon. We include all levels of runners — and especially welcome first time marathoners. Our core activities are weekly clinics that begin promptly at 7:30 a.m. Sunday mornings from March 12, 2017 until the December 2017 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

Important:
All Clinic participants, new as well as returning, are requested to complete the 2017 Registration Form.

Blair’s Weekly Update 04-16-2017

Doc’s Talk:

Doc spoke about our feet today. The perfect feet for running according to Doc – possibly located in the mountainous regions of the Philippines.

Table Duty

Staffers Tom and John thank you for the great array of goodies; and thanks Tom for always setting up two drink stations.

Group Reports:

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

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

Next week we meet at 6:15 a.m. at the Kahala gas station.

I saw an interesting running article in the NY Times discussing that running increases life span, reduced heart problems, and is generally good:

Silver Group by Carl Lee and Lynnae Lee
(Pace 11:00 – 12:00 minutes per minute
.

The Silver Group encountered very hot and humid conditions on this Easter morning. Some light gentle breezes set in on the way back. Led by Ron and Lynnae, the group ran 7.5 miles. Today’s smaller group of runners included Cody, Tavy, Doc Joe, Melissa, Koko, Kin, Eric, Lee, Sam, with special appearances by the faster Silvers who jumped to the advanced group (Henry, Jan, and Jun).

Our route took us up the hill toward KCC, around the dog park, then connected to Kilauea and to Kahala Elementary which was our turn around spot. As an indication of the hot conditions, the orange water cooler on Kilauea Avenue was nearly empty and we weren’t the last group. We discussed the upcoming Ekiden next month, and the uniqueness of that event in making running a team sport. Those who ran the event before were trying to convince the newbies to join in this year. We were also placing bets on whether today’s weather is an indication of a hot summer. We certainly hope not!

Tip: Drink water Sunday morning as soon as you’re awake. It’s good to start hydrating and getting in liquids before your run. Start getting into the habit of doing some light stretching and core work on your non-running days. This will definitely help you as the distances get longer. See Dr. Scaff’s book for more info.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The Runners’ High Moment: Getting ice-cold homemade pickled mango at the end of a run!

Shout Out: Congratulations to all of the HMCers who ran last week’s Hapalua. It was a humid day, with fortunate cloud cover, and many happy HMCers at the finish! It was great to see so many smiling finishers at the park. Great job. Show off your medal with pride, and don’t forget to sign up for next year.

Upcoming:

  • 4/23/17: 7-mile run. It’s time to start stretching our distances just a bit, but we won’t increase till next month. Enjoy this reprieve.
  • 4/30/17: Last day to sign up for Ekiden and Music (5/21) with HMC. Through the generosity of Blue Wave Tours, HMC members get a special deal of $20 per runner. Spots are still available. For more info, please email lynnaelee@yahoo or see Maile Burgey. First come first served, with preference to Ekiden alumni. It’s a super fun event with lots of food, fun, and a free concert that evening. Hope you can join one of our teams.
  • 5/7/17: Clinic Picnic. It’s an onolicious buffet not to be missed. This is a chance to bring your families to see what you really do on Sundays. Yes, we run to eat.

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

Week three of our 6-mile distance run was met with a very interesting mix of weather conditions. We started with somewhat hot-humid dripping weather conditions, followed by breezy, swirly winds, and ended just a few minutes shy of impending rains. Overall, the group did very well keeping together and maintaining the 12 – 13 minute pace. Being that it was Easter Sunday, we had a fairly good turnout of almost 20+ to start; however; with prior commitments and different paces, the group slowly dissipated and ended with approximately 15 or so runners persevering to the finish. As we set out on our run, we were fortunate to see Malia-1 making her way back from an early run – Good job Malia-1!

The group was again led by veterans Richard, Monika, Blair, and Sam. Our regulars, full of chatter, included Sara, Elaine, Elena, Jaime, Mika, Yuna, Danelle, Keiko, Arial, Francis, Qin, Andrew, Michael, Inran, Russ, and a couple of new runners to the group, whose names I was not able to obtain at that moment – my apologies. We look forward to seeing Cat and Malia-2 in a couple of weeks – don’t forget to do your homework during the week! We also look forward to seeing Chantel and Wil in a little over a month or so – at least that is what I am being told.

In the coming weeks, we do look forward to seeing other returnees making their way back into the fold, including Shan, Yumi, Bob, Chantel and the many others that made running with the white group so exciting and so very special!

Remember to continue to do two homework runs of one-hour each.

Other simple tips:

  • Consider bringing a water bottle to keep you hydrated between water stops and to minimize the wait time at the water fountains.
  • Make sure that you apply sunscreen, and
  • Look into UV protective sun shades. Eye protection from UV rays is so very important, especially in your latter years!
  • As we get into the 8+ mile runs, you may wish to consider supplements such as gels, pretzels, jelly beans, gummies, etc. to supplement your body’s loss of essential nutrients. This would be the time to test your body’s efficacy, response, and reaction to various supplements.
  • You will also need to begin thinking about pre-run routine including your meal (and alcohol consumption) from the night before, as well as your breakfast food consumption that brings about the best result.
  • Finally, if you participate and are diligent in homework runs, then you will likely go through two pairs of shoes during training. Now is the time to find the best type of shoe for your stride and gait. If you are still wearing those 6-year old pair of Nikes or Asics, now is the best time to consider replacing them. You will be pleasantly surprised at how comfortable and forgiving a new pair of properly fit running shoes feels on your feet. Your knees and joints will thank you, as well.

These are all very important factors to consider in making your Sunday clinic runs and the marathon day run as enjoyable as possible. Last but not least, please feel free to ask your group leaders any questions that you may have. Collectively, they have decades of running experience, both positive and negative that they are more than willing to share with you!

Beginners:

Sweet 16’s by Annette Hayes:

Congratulations to all who did the Hapalua. Pre-registration for 2018 is now open.

April 16 was a great day to be in the Sweet 16 group. We had another large group of 19, some new, and some returning. This is a good time to find which group you want to train with. Our path took us to Triangle Park, through the neighborhood, then returning along Elepio, for a 6 mile walk. The word puzzles help to keep our brains stimulated. And when combined with the leg work, the whole body benefits. Each of us has our own goals, whether it is to become healthier, or to fulfill a “bucket list” to complete a marathon. Whatever the reason, the Sunday walks are a good way to start the week and to meet with friends.

The refreshment table at the end made it all worthwhile. The sandwiches were delicious, and the fruits were a welcome way to refuel the body after the workout.

The days are getting hotter now. Don’t forget to drink your water. Protect your skin with sunscreen. Protect your eyes also. Skin cancer is not fun. Neither is glaucoma. Homework is to walk two more times during the week, with each being al least one hour long.

Green 15’s by Lou Crompton:

We had an informal gathering of some beginners last week and being Palm Sunday, all participants rec’d a small cross made of palm leaves. We hiked UP Kilauea Hill from 22 Av to Leahi Hosp… lots of high 5s since none of our crew turned back or took a bypass [or needed one]. Hard to believe, but we managed that circuit in just a hair over 15 m/m… maybe “palm power”? Congrats to our 4 green ones (Scott, Willard, Kristina, Ryan) who signed up for the Hapalua 1/2 marathon… we especially recognized staffer Scott for his finish time of 3-15 or 15 m/m. Today was Easter, but 23 participants opted to get fit and bypass the collection plate [and get some jelly beans] in the Green 15 corral. Shout out to Broker Nana who brought 3 of her office mates (April, Nancy, Robinto share a Green 15 Easter romp in the woods… hope to see you all next week if schedules allow. At the end of our hilly route we had recorded distances of 4.75 and 4.77 with a time of 1-12 or a 15.1 pace. Only a month into our training and we are getting our pit stops down to a quick in and out. This team is already getting serious about a 6 1/2 hr marathon finish. Mahalo to our refreshment table guys today… not only purple bread and yellow bananas, but pastel “place mats” on the tables… nice touch… like eating an Easter special. Lastly, blessings to Susan who made a quick change and dashed off to church Easter services. Next week little green ones “may” break the 5 mile threshold. Aloha

Da Comment Corner:

Boston Strong!

Some of the members of the clinic (as well as the general public) saw an incredible movie about the Boston Marathon this week; thanks to Lynnae for letting us know about the event – Sam, Ivy, Lynnae, Tom, Andy and wife, Mayumi, Garret, Blair and an array of clinic members were there to view the great movie.

See you at the water stops!

Blair

Blair’s Weekly Update 04-02-2017

Doc’s Talk:

Doc spoke on the “perfect feet” for running today.

No Clinic this Sunday! Check your group reports to see where you might be meeting.

Table Duty:

Special thanks to Annettte, staff leader for the Sweet 16’s, who generously brought out an incredible variety of food and drinks for all of us. Thanks to the many volunteers who helped Annette set up and close down. We are in need of a few more volunteers for table duty throughout our season. Please let Stephen Zane know if you are available.

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9 minutes per mile and faster. We ran 12 to 13 today. Several folks are running the Hapalua next week and that should be fun :0)

Anyone else can join us at the Aloha Kahala gas station at 6:15 am.

The Pink Group by Hao Yang:
(Pace10-:00-11:00 minutes per mile)

The Pink group started our day with 2.3 miles (fast run) around the Kapiolani Park at 7 a.m. After Dr. Scaff’s talk, we continued 6 more miles along the Honolulu Marathon route. We ran a total of 8 miles(ish) with an average pace around 10 minutes per mile.

Next week, there will be No clinic due to Hapalua Half Marathon. Good luck to all the racers!

Homework runs: 2 to 3 runs during the week for at least one hour. Run an 8-milers next weekend on your own, if you are not running the race.

Easter Sunday (4/16/17): We will start at 7 a.m. to run 2 miles around the Kapiolani park, then 6 miles after Dr. Scaff’s talk.

Happy running!

Silver Group by Carl Silva and Lynnae Lee
(Pace 11:00 – 12:00 minutes per mile)

The Silver Group was treated to ideal Spring running conditions, with gentle, cooling trade winds and blue skies. Led by Lynnae and Alberto, the group ran six miles at an average pace of 11 minutes per mile. Today’s group of 17 runners included Cody, Tavy, Doc Joe, Cindy, Harlan, Atilla, Brittany, Selena, Hannah, Liz, Carl, Jan and her niece.

Our route took us along the actual marathon course until we turned down 22nd Avenue where we cut across to Kilauea Avenue. We traversed the quiet neighborhoods of Kahala, down Elepaio Street, to Ahina Street, to Aukai Avenue until we reached Kahala Avenue and headed back home via Diamond Head Road to Paki Avenue. While in the neighborhoods we visited a generous home that provides a water fountain in their yard for thirsty runners. While we are fortunate to run through such nice areas, it was recommended that carrying your own water is a good idea in case you come across malfunctioning water fountains or run in places with long distances between water stops. Ask around and look at what other runners prefer before you choose what you’ll use, be it a Camelback-type hydration system or just a bottle of water. Now is the time to test out what works best for you.

Tip: Train with different shoes. Some people like to train with two or more different pairs of shoes. They rotate the shoes through the running days so sometimes they’ll use one shoe for a long run and another for short runs. This helps you get to know what shoe will feel the most comfortable to you. There are many great brands of shoes to choose from, but not all of them will be great for your feet and running style.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The Runners’ High Moment: Finding a well maintained, smooth running, strong streaming water fountain along the route.

Upcoming:

  • 4/9/17: No Clinic due to the Hapalua ½ Marathon. Good luck to all the participants from the Clinic. Alberto will meet any interested runners at 7 a.m. for a 6-mile run just off Kalanianaole Highway on Waiholo Street. Take the 4th right turn East-bound off of Kalanianaole Highway after you get off the freeway if you’re coming in from Kahala Mall. Street parking is available, but please be courteous to the neighbors by not parking too close to driveways and keep the noise down while you’re there. Call/text Alberto at 808-781-9221.
  • 4/16/17: 7-mile run. It’s time to start stretching our distances just a bit.
  • 4/30/17: Last day for sign ups for Ekiden and Music (5/21) with HMC. Through the generosity of Blue Wave Tours, HMC members get a special deal of $20 per runner. Limited spots available. For more info, please email lynnaelee@yahoo. First come first served, with preference to Ekiden alumni.

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

Not to jinx our Sundays but I am happy to report yet another consecutive Sunday with great running weather! Our group of approximately 30+, comprised of veteran returnees, new runners, former Silver, and Black group runners took on the first six-miler of the season. We all did very well and I was quite pleased to see us beginning to bond and converse more freely with one another. I was especially pleased to see us support one another while we made our return trek up the arduous Diamond Head hill. Rest assured that our bonding, exchange of support, and camaraderie will be what helps carry us through the heat that we will experience on our longer runs.

Leading the group was Richard, Jessica, Monika, Sam, and Blair. We were fortunate to have the wisdom and experience of a couple of Silver group runners, Martha and Scott, as well as returnees, Francis, Andrew, Elaine, Elena, Jamie, Mika, George, Qin, Chaz, and Georgette. We welcomed youthful and spirited runners: Ariel, Dinah, Yuna, Inran, Max, Malia (#2), “Cat”, and a few others whose names I did not have the opportunity to collect. ~Welcome!

This upcoming Sunday is the Hapalua Half-Marathon. Good luck to those entering!

  • For the rest of us, on April 9th, we will be meeting at Triangle Park to do a six-miler to the gas station and back. This run should be a comfortable, less grueling trek as it is absent the Diamond Head hill. Parking will be a little more crowded than usual and may require us to park further into the residential area. Please plan to be there a few minutes earlier to account for parking, blocked off roads, and so that we can leave promptly at 7:30 a.m.

Now is the time to start assembling your running gear. As Blair mentioned, your shoes are the most important piece of equipment that you must address. Also, it is an excellent time to break in and become comfortable with:

  • UV protected sun shades (protect your eyes from the harmful rays of the sun – you will not regret this late in life)
  • Sun screen (the benefits of this goes without saying)
  • Water bottle and running belt (if you do not want to carry a bottle in hand and wait in line at the water stops).
  • Gels, and other supplements.

Homework runs should be two, one-hour runs per week.

We are fortunate to have the wisdom of a couple of nurses in the group. Jessica and Melyssa. One of these days, we’ll get Jessica to give us a short talk on the benefits of running, exercise as it relates to the prevention of diabetes, sunscreen, UV rays, etc. from a medical perspective. Now if that does not entice you to come out and join the White Group, I don’t know what will!

Finally a shout out to last year’s running group members that we miss dearly and hope that they will return soon: Bob, Dwight, Danell, Malia (#.50), Yumi, Shan, Chantel, Wil, Kamaile, Sara, Stephanie, Melyssa, Lisa Z-R, Kara, and the rest of you late sleepers and party-people…  Yes, you!

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

We had a great turn out for the Blue Group this morning, I counted 32 members. Everyone did a great job going single file and keeping a safe distance from each other. It’s already so hot @ 8 am. I talked to a couple people about needing more than water on hot days. Gatorade or gels, whatever your stomach can handle. Next week our group decided to meet at 7 a.m. at Kahala Community Park. We welcome anyone who wants to join us.

Beginners:

Buff Walkers by George Ushijima:

We had a perfect weather kind of day. Clear, sunny and breezy. It doesn’t even feel like you’re working out. Last month, March, we just went around the park a couple of times. This month we left the park and went up Diamond Head road to the Triangle Park. Round trip it’s 4 miles. We’ll be doing this 4 miles for the rest of the month. Our homework is still easy, just twice out during the week for an hour. The distance doesn’t matter, just getting used to the outside for that hour.

This coming Sunday 4/9 there will be no formal Marathon Clinic as the Hapalua will be taking place. Susan will be joining that crowd along with a few others for the Half Marathon (13.1 miles). I will be meeting any and everyone else at Kahala Mall at 8 a.m. We’ll meet at the Jack Lord Bust between Macy’s and Starbucks near the Trolley stop. I’ll take us on a jaunt through the Kahala neighborhood for 4 miles. It will be all level and super easy. Then there’s all those distractions after that, that Kahala Mall has to offer.

Keep on Walking!

Sweet 16’s by Annette Hayes:

Doc had some interesting information about our feet. They are the only ones we have. Treat them kindly. If you still have questions about what kind on shoes to wear, the staff at the Running Room will be glad to assist you.

The Sweet Sixteens had a group of 19, including 5 new ones. Congratulations on your commitment toward better fitness. The group tackled the hill, going around Diamond Head, along the new trail. This is a nice path to do on your homework runs. Try out the free equipment for some cross training. Who needs to join a gym when we have all this available for no extra fee? If the hill was a challenge, you can do it in baby steps as your body becomes stronger. Lamp post to lamp post, or shade tree to shade tree.

Next week is the Hapalua. For those who are not doing the half marathon, our group will be meeting at Triangle Park near the water fountains at 7 a.m. Anyone is welcome to join us. Be mindful that parking may be a problem. You may want to park in the neighborhood.

Green 15’s by Lou Crompton:

No need to take a DNA swab, looked at my feet and I think I’m related to some of those boys Dr Scaff talked about this morning. Green Team had 23 in the corral – including Jane visiting from Iowa, and first timer Robert… welcome! No military brogans today, we were outfitted in lighter footwear for our Diamond Head loop course, but didn’t spot any straggler whales. We did the 4 miles in 1 hr with a pace of 15 to 15.4 for the group. Sounds like this crew is already prepping for a 6 1/2 hr marathon in December. Good warm up for our next 4-miler on Apr 9. We’ll meet informally same place & time – go out and do some ‘hill work’ to avoid the half marathon folks. Parking will be tough… think about walking in some distance. Sunday will be an informal gathering & we invite participants from other HMC groups to come jog with us… see what a 6 1/2 hr marathon will feel like. Big mahalo to Annette who seemed to be all alone out there on table duty. Aloha.

Da Comment Corner:

Please keep up your “homework” runs and keep attending our Sunday clinics – “a healthy mind and body leads to a healthy soul” –by some wise person.

See you at the water stops!

Blair

Blair’s Weekly Update 03-26-2017

Doc’s Talk:

Doc’s subject today was on running style – we each have our own style, so there is no “right way” to run.

Shoe Talk Two:

Our second Shoe Talk was held at the Running Room and the talk was geared toward the more experienced runner but everyone was invited. Manager Gaston , an excellent speaker gave a very informative and entertaining talk. Great discounts were offered on shoes and other items.

Table Duty

Hao, Adam and Henry were the generous staffers on duty today. The variety of goodies was amazing – from fruits to nuts. The boiled peanuts were delicious, along with the chips, fruit and cookies. Thanks so much! We are in need of a few more volunteers for table duty throughout our season. Please let Stephen Zane know if you are available.

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run nine minutes per mile and faster, for a four-hour marathon. We did about today, in a slightly faster interval format. Next week we meet at the Aloha gas station near Kahala mall at 6:15 am. We’re going longer, an easy 12-14. I encourage folks to carry cell phones just in case. :0)

The Pink Group by Hao Yang:
(Pace10-:00-11:00 minutes per mile)

This morning, four of us ran 2.15 miles around Kapiolani park before Dr. Scaff’s talk. Pink were joined by 7 more strong runners after the talk. We ran around Diamond head and talked about how to “rolling down the hill”. We ran a total of 6 miles.

Next week, Pink group will meet at 7 a.m. and run around Kapiolani park before Dr. Scaff’s talk. We will run another 6 miles along the Honolulu Marathon route thereafter. We will be running 8 miles total.

Silver Group by Carl Lee and Lynnae Lee
(Pace 11:00 – 12:00 minutes per minute.

The Silver Group ran five miles today, led by Lynnae and Alberto at an average pace of 11:30 minutes per mile. Today’s runners included Koko, Speedy Joe, Lee, Cody, Tavy, Doc Joe, Cindy, Ed, Hannah, Roy, Francis, Angie, Grace, Eric and Carl. Though humid, the group was treated to slightly overcast conditions with cool and steady breezes. Welcome Spring! Today also marked the return for some former Clinic members: Roy is a former staff member who has returned to the Clinic after a 10-year hiatus, and Francis is visiting from Vegas for next month’s Hapalua.

Most of the runners headed for the shoe talk at the Running Room today to get some valuable tips (and deals) on footwear for running. We were reminded today that running isn’t just about what you wear, but also about where you are. Keep alert to what’s happening around you. We witnessed a runner (not with the Clinic) almost get hit by a bicyclist because he was running in the bike lane and not paying attention to what was coming towards him, and neither was the bicyclist. Lesson: Stay out of the bike lane! Also, if you’re running in the direction of traffic, remember to stay inland furthest from the cars; give those runners running against traffic the lane closer to the cars since they have a better viewpoint.

Tip: Just show up. Marathon training takes a lot of time and patience. Some days will be hard and some days easier, but if you start to stress out about running, make things a little easier by not overthinking it. No matter how much you’re dreading it or wanting to stay in bed, don’t think about going for a long run, just think about getting your shoes on and going to the park. Once you’re there, the training will practically take care of itself as you join the group and go hang out on the road for a few miles.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The runners high moment: The times you run down a gentle slope, feeling strong, and a cool breeze is blowing in your face making you feel like a speedster.

Upcoming:

  • 4/2/17: 6-mile run. Anyone wishing to put in a couple of extra miles can show up at 7 a.m. for a warm up lap around the park before the clinic starts.
  • 4/9/17: No Clinic. Hapalua ½ Marathon will be taking place on that day. Good luck to all the participants from the clinic. Homework: 6-mile run on own. Come out and cheer on the other HMC runners.

Mahalo to volunteer staff leaders Hao and Henry (with helper Terry) for doing table duty today. They had a nice array of snacks and fresh fruit, including yummy boiled peanuts! We really appreciate them staying late until shoe talk attendees returned.

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

34 White Group runners were rewarded with yet another morning of great breezy running weather. Led by Richard and supported by Sam and Blair, the group energetically trekked up Diamond Head to Triangle Park. From Triangle Park, the group continued on towards Monsarrat Ave. where half of the group continued their run to the shoe talk while the remaining members headed down to Paki Pavilion.

The group continues to grow in size and welcomed several new members as well as several returning members, including Kamaile, Monika, Danelle, John, Elaine, Mika, George, Scott, Quen, Delia, Sara, Jaimie, Liz and an array of our members We look forward to seeing more returnees in the weeks ahead

Blue Group by Val Ogi
(Pace 12:30 -13:00 minutes per mile)

Today we had 25 runners in attendance. We did a 3 miler around Kapiolani Park and up to the Running Room for Intermediate Group shoe talk. It was very informative, and fun, thank you for setting it up with Gaston. I think they made a lot of sales. We went to breakfast and on our way back to the park at 11:30 am, we could still see some clinic members running around trying out some shoes.

Next week we will meet at our regular spot. Maile and I are there from 7-7:30 selling books and merchandise to help fund our refreshment table. We appreciate it if you are able to come out early to make purchases and can put in your car before Dr. Scaff starts his talk.

We will discuss an alternative meeting place for April 9th. Right now Maile and I are considering Kahala Community Park which is the one with a bathroom and baseball fields before Aloha Gas across Kahala Mall. We’re open to suggestions

Beginners:

Sweet 16’s by Annette Hayes:

It is always nice to see the faces of those who return for our marathon training walks. We started with a group of 23 (plus the little one in the stroller). We went around the park and the zoo. Half of the group headed toward the Running Room for the shoe talk. The rest of us continued along the beachwalk promenade, then back to the HMC park. Did you get the answers to the word puzzle? Exercising the mind as well as the body will keep you younger longer.

Thank you, Henry and Hao for the delicious spread of fruit, peanut butter sandwiches and salty snacks.

One is never too young or too old to start training for the Marathon. Listen to your body. Do the homework—two more days, each at least 1 hour in length. Be safe. See you next week when we head off in new directions.

Green 15’s by Lou Crompton:

Mahalo to Dr. Scaff for more words of wisdom & encouragement… and the education provided by shoe talks for 2 consecutive weeks should certainly aid you all in continuing to walk or jog without knee pain. I attended shoe talk March 19 and remembered today to wear footwear a little loose, comfortable, shock absorbent and maybe with some ankle support… so I wore my military boots… satisfied all the requirements! And – led about 2 dozen green ones on a hike up and down hills for 4.05 miles with our overall time of 1h 1m… that’s 15 m/m… so boots or fancy running shoes both can do a 15 pace… wear what’s comfortable for you and your motion. But due to their weight, I’ll use more traditional jogging gear next week. We welcomed back 2 of our fit ladies from the 2016 team: Susan and Laurice… good to see you again. Thank you to Hao for not only doing a great job at table duty, but also leading her gang on a quick lap around the park. Next week green ones will not do a 1/2 loop around DH and retrace, but we’ll do a full DH loop. Maybe we’ll get to see some whales in April. Aloha

Golden 14’s By Dean Takashige:

This was week number 3, lots of folks are testing the waters and unsure of what pace they are at. Feel free to see me if you want to move to the next group.

This Sunday was more like an actual run since we didn’t stop in the middle of our run to attend the shoe talk. I hope everyone made it there, it should help you make a better choice when buying your shoes.

Next week will be the first run in April.

This means our run will take us up Diamond head road to triangle park and back.

The distance is the same as we have been running but we have added a hill.

Don’t worry about the hill we will tackle it a little at a time.

I will not be here for the next two Sundays, but in my place Lisa will be leading the group.

The following Sunday, April 9 is the Hapalua and there is no official clinic.

So make sure you check with Lisa on where you all will meet to do your Sunday run.

Remember to do your 2 homework runs during the week.

Be safe and I will see you when I return.

Da Comment Corner:

“The way to get started is to quit talking and start doling” – Walt Disney

Wounded Knees:

Many members have asked about my recent knee surgeries (briefly mentioned in the newsletter) and I wanted to give a bit more detail in hopes that this info might help others. Had two arthroscopic knee surgeries (one at a time, of course) three weeks apart in November and December. Both knees were hurting to the point that even easy walking created great discomfort. Running was out of the question; therefore, the decision to hasten the repair and mending of my knees. I wanted to remedy my situation as quickly as possible.. I missed my morning runs up and around Diamond Head, then meandering through the crowds on Kalakaua Avenue and eventually ending up along the Ala Wai Canal (sometimes with views of double rainbows). Recovery is slow (“lamp post to lamp post” run/walking) but I sense and feel improvement. I have to wear a brace or two to keep my knees steady and a very slow and deliberate start is required as a warm up. Thanks for everyone’s concern – I am on the mend.

See you at the water stops!

Blair

Blair’s Weekly Update 03-19-2017

Doc’s Talk:

Two/three one-hour “homework” runs during the week are the foundation of Doc’s phenomenal and everlasting program which originated over 45 years ago. And, Doc talked about why we run for an hour or more. Over 200 runners were on hand to listen to Doc’s always motivating comments.

Shoe Talk Two – March 26:

Our second Shoe Talk will be at the Running Room starting at 9:00 a.m. This week’s talk is geared toward the more experienced runner but everyone is invited. Discounts on shoes and other items at the Running Room will be available to attendees. Manager Gaston is an excellent speaker who is very knowledgeable about the subject.

Table Duty

Thanks so much to our always gracious and generous Grey group leader Lynnae and fellow staffer Kristine for putting on an incredible array of goodies at our finishers’ table. Much mahalo!

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run nine minutes per mile and faster, for a four-hour marathon. We did about 10 today. Next week we meet at the Aloha gas station near Kahala Mall at 6:30 a.m.

The Pink Group by Rosemary Adam-Terem
(average 10-10:30 minutes per mile)

We wanted to be sure our members could get to the shoe talk today, so we met at 7 for a two-mile loop of the zoo and park, came back to hear Dr. Scaff’s talk, and then ran clockwise around Diamond Head and back to the park. The new KCC Culinary Institute is finished and there is now a wonderful extension of the Brian Clay pathway, complete with water fountains.

We had about 12 people today, most from last week, plus leaders Kozo and Henry, and new member Kara who is speeding her way through the HMC groups!

Next week, we will do the same thing. Kozo has agreed to be the group leader and will stop in time for runners to get to the second shoe talk.

The week after that will be April already! The group leaders may choose to extend the Sunday run to 7 or 8 miles, and may also want to start early as it is now getting hotter.

Our 6-miler came out at a perfect 10! Keep running to pace, and don’t be tempted to go out too fast.

Two homework runs of at least one each during the week will build the base

Silver Group by Carl Lee and Lynnae Lee
(Pace 11:00 – 12:00 minutes per mile)

The Silver Group ran with cool trade winds and blue skies on our second Sunday of our new training season. One of our leaders, Lynnae was on table duty today, so Alberto led a group of 18 runners on a 6-mile course at an average pace of 11:30 minutes per mile. The group included a lot of new faces that we’ll hopefully get to know as we continue to train together. Returning Silverados included Melissa, Koko, Speedy Joe, Lee, and Carl.

We begin the season with a large group of runners, which is great to keep you motivated and make the miles go by easier. However, we take up a lot of space on the sidewalks and roads also being used by walkers, bikes, strollers, dogs, and a few chickens at times. So, we need to be courteous and share the road by:

  • Running single file when others are coming from ahead of or behind the group;
  • Keeping the bike lanes clear, especially when you’re running in the direction of traffic; and
  • Moving off the main route when we stop for water.

Tip: Keep your training reasonable and consistent. If you’ve taken a long break from running then take your time building the miles in your two to three homework runs during the weekdays. For now, just concentrate on staying out there for 1 hour each run at a comfortable pace. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The runners high moment: Realizing that you can eat something tasty without guilt after you’ve done a long run. You need to replace those calories you burned off and accommodate recovery.

Upcoming:

  • 3/26/17: Shoe talk at the Running Room starts at 9 am for those who want to attend. There will be special discounts that day, so be prepared if there’s gear you need. We’ll do a 6-mile run.
  • Hapalua runners: 3/26 should be your longest run before race day on 4/9. A 4-mile warm-up before Clinic starts should get you the miles you need. Meet at Paki, 6:45 a.m.

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

Great training run weather!! Brisk, cool, comfortable trades!!!! A good size White group made up of a whole bunch of familiar faces as well as a few new faces took on the second training day of the year. Steadfast leaders included Blair, Sam, Richard, and Jessica, who once again took us up to Triangle Park around Diamond Head and back to Paki Pavilion (approx. 4.10 miles). A few runners seeking some additional miles and who were up for the challenge circled counterclockwise back to Paki (5.00 miles).

Returnees included Elaine, Elena, Jaime, Debbie, Sara, Malia, Mika, Liane, Quin, Russ H. and, Georgette. We were also very fortunate to have former training partners Nick and Liat share some of their valuable vacation time with us. We welcomed Scott (Silver group runner), who returned to the clinic after a three-year hiatus and didn’t break stride at all!!! Very impressive!! There were a few newcomers whose names I failed to obtain; my most sincere apology!! I will make sure to get it the next time. In the upcoming weeks, we continue to be hopeful to see returnees like Bob, Melyssa, Monika, Lisa, Shan, Yumi, Kamaile, Marissa, Dwight, Chantel, and welcome newcomers that are starting their training regimen. The White group will run anywhere from 12:00 to 13.00+ minutes per mile. We try as best as possible to stay together as a group and support each other through those times when the only thought on one’s mind is to stop and walk….

Blue Group by Val Ogi
(Pace 12:30 -13:00 minutes per mile)

This morning we had Dave former Blue Leader who moved to Germany back for 1 week yeah! We had 25 eager runners do 2 loops around Kapiolani Park and the Zoo to make our 4-miler. Thank you for allowing me to do this flat run as I was recovering from a 5-mile hike up to Wiliwilinui Ridge yesterday. Next week we will run to Running Room on Kapahulu for the shoe talk for our first-time marathoners. Bring extra money or credit card for purchase of our clinic logo merchandise and if you purchase items @ Running Room they will give you a 20% off shoes and running apparel. If you don’t find something on Sunday, if you sign up you will be allowed at least 1 more day before the Marathon to use the 20% off.

Beginners:

Buff Walkers by George Ushijima:

Sorry, we missed the first letter of the year. Hard to get into the habit again, like training for the next Marathon. Last week we just did twice around the park for easy introductions. This past Sunday it was a trek to the Running Room for our annual shoe talk. Much was learned about the equipment, like shoes, we use for the effort to completing the Marathon. We should all be doing our homework. A schedule of this can be found on this link:

http://honolulumarathonclinic.org/ability-groups/beginner-group/

Please remember to register for the Clinic and do your homework.

Keep on Walking!

Sweet 16’s by Annette Hayes:

We had a mix of familiar and new faces as we continue our journey toward better health. Our path took us around the park and the zoo. That gave us enough time to make it to the Running Room for the shoe talk. Even if you have heard this talk before, there is always something new to learn. Hope you signed the roster, so you can get advice for the best shoe for your feet, as well as a nice discount. If you missed the beginner’s shoe talk, there is another one next week.

On our walk, we passed several food establishments. The smell of food was enough to remind us why we run/walk—so we can eat!! Don’t forget to do your homework this week: 2 more days of walking at least 1 hour each time. Remember also to drink water before you get thirsty.

Now that we have new shoes, a new Marathon Clinic shirt or hat will round off the outfit. Merchandise will be available again next week before the start of the clinic.

Green 15’s by Lou Crompton

Welcome to all… nice size crowd for our first HMC session and lots of new faces. I’d like to add a personal note to Dr. Scaff’s and Peter’s safety cautions – one of our staffers was missing today… grazed by an errant bicyclist Friday! Cars & trucks are dangerous, but you have to be wary of bikes too. When we broke out into our subgroups, the Green 15 pace group had 26 today… instead of meandering around the park with the Ekiden sharing space, we headed up Monsarrat to go have a drink of water at Kaimuki Middle School… overall 3.75 miles. As we reached the top of the “mountain” our 1 mile time was 15.07… the 15 group strives for moving and overall pace in the 15 min / mile range. Our finish time was 58 minutes for an overall pace of 15.4 m/m. Excellent job by 25 participants… yes, we had 1 drop out going up Monserrat. But we train for the December marathon starting on Day 1… tough love by our old retired military pacer. After a couple months we’ll all enjoy our hill work… DH won’t even phase us. We already can see a marathon finish time of 6h 35 – 45 m. Many of today’s folks promised to come back next Sunday, but we have space for more if you want to finish with us… join the Green 15. Next week is Shoe Talk – ATTEND – you learn a lot and you get a promise of 20% off future shoe purchases. Aloha

Golden 14’s By Dean Takashige:

Welcome to start of the 2017 Honolulu Marathon Clinic. We had a great turnout, with lots of smiling new faces. The golden 14s started with a group of 20+ with at least half being first timers or runners that have not been with the clinic for a number of years. We will be reminding everyone of the basic rules of the road. hand signals for single file. we are stopping, and danger or hazard ahead. Since the route was flat and the running surface smooth this was a good way to start. This was an alternate route since the Ekiden was taking place. Normally we run twice around the park for the first couple weeks.. but this year will be different.

Next Sunday is the Shoe Talk at the Running Room. Our run next week will be around the park and to the Running room. Reminder to sign up online. go to honolulumarathonclinic.org => Sunday clinics => 2017 registration form and register yourself for the 2017 clinic.

Sunday we ran 1 hour and 16 mins, 4.1 miles and burned about 426 calories. Remember to do your homework, 2 times during the week for at least an hour. See you on Sunday!

Da Comment Corner:

The Fast and the Furious or Non Mutant Ninja Turtle?

Although one might be feeling ebullient and psyched from our recent marathon success, an easy transition back into marathon training mode (LSD – Long Slow Distance running) might be more effective over the long term. Take it easy; nurture our bodies; “understand” our bodies; enjoy our runs!

See you at the water stops!

Blair

Blair’s Weekly Update 03-12-2017

Doc’s Talk:

Doc welcomed everyone back and summarized how and what our 45-year-old clinic is all about. Approximately 200 runners were on hand to listen to Doc’s always motivating comments.

Shoe Talk – March 19 and March 26:

Next week, March 19, our always informative shoe talk by Running Room manager, Gaston, at the Running Room will start at 9:00 a.m. As many of you know, shoes are the most important part of our running “arsenal” so much attention should be focused on them. This week’s talk is geared toward our beginners while next week’s talk for the more experienced. Everyone is invited to attend either one or both. Discounts on shoes and other items at the Running Room will be available to attendees.

Group Reports:

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

We ran about 9 today, with some folks going about 12. Next week we meet at the Kahala Aloha gas station at 6:30. :0)

The Pink Group by Rosemary Adam-Terem
(Pace 10-10:30 minutes per mile)

We had 11 runners today, many returning to the Pinks after the break, some moving up from other groups, and some new to the clinic. Welcome to all!

Leaders Hao and Rosie ran with Rick and Richard, Michael and Michael, Arleen, Jeff, Bruce, Lorna, and Unyong on the 10 route. We averaged a perfect ten running pace and hit all the water fountains on the way. We talked about the function of the LSR – long slow run – building the base for endurance running and learning to listen to the body’s cues while holding down the pace.

Next week Hao has table duty and the first shoe talk is at 9:00 a.m. at the Running Room on Kapahulu Avenue. Aimed at beginners, attendance at this informative talk will score you a handsome discount on shoes. The talk for more experienced runners is a week later. Same great benefit!

To be sure we get our hour in on those Sundays, we will meet at 7:00 a.m. and lap the park and zoo before Dr. Scaff’s talk. Then we’ll run some more and end up at the Running Room. Bring your credit card in case you see something to buy.

Remember to do two one-hour runs during the week

Silver Group by Lynnae Lee
(Pace 11:00 – 12:00 minutes per mile)

Welcome to the 2017 season! We had a good bunch of returning Silvers. And a special welcome to the new runners who joined our group – I hope you have fun and we look forward to getting to know you throughout the year. We are certain to have another great season. Alberto, Byron, and Lynnae led 12 runners for our first run including: Speedy Joe, Russ, Hannah, Erin, Francis, Eric, Lee, and Cody. The group’s pace for our first 6-miler was on target heading out, but a little quicker on the return, which may have been due in part to seeing all of the Rainbow Ekiden runners racing along Diamond Head Road. We missed many Silvers who ran the Rainbow Ekiden today. Unfortunately, weather conditions were hardly welcoming as it was extremely humid! Hopefully it’s not an indication of how summer will be. However, it provided a nice opportunity to talk about hydration and pre-run preparations.

Tip: Be sure to have breakfast with a glass of water before you come out to run. Improper nutrition can result in a lot of problems during your run. Breakfast should be consumed about an hour before a run, but a small snack like a banana or toast might be okay 30-60 minutes prior. Remember, a runner’s tummy likes to be empty, but you first need to make sure it’s got sufficient fuel. Everyone’s different, so you’ll have to experiment to find out what works for you. You shouldn’t start a run stuffed, but it’s okay to start feeling hungry during the last 2 miles.

Homework: For those of you who need to get back into shape, you gotta start doing your homework runs. Start with two 45-minute runs during the week (Tuesday/Thursday or Wednesday/Friday). There must be a rest day in between your runs to allow your muscles to recover.

Reminders:

  1. Shoe Talks at the Running Room will be 3/19 (for beginners) and 3/26 (for all others). It starts at around 9 am. Please make time to attend at least one and ask questions to get into the right shoe.
  2. Please register on the Clinic’s website. While there is no charge, this is how the Clinic can keep track of its runners, and especially for safety purposes. You may be purged from the HMC database if you do not register, and may no longer receive Blair’s newsletter.
  3. There are 2 primary rules that we want to enforce this year: (1) be safe; and (2) be kind. We run single file as a courtesy to others, and signal one another for any obstacles to avoid (ie. Holes, hydrants, and poo). Hand signals work best.
  4. Informal Hapalua training – we will do extended (optional) training for those who are preparing for the Hapalua. We’ll tack on a few extra miles each week by running around the park, with the longest run being on 3/26.

Only 40 more Sundays till marathon day. As always, if you have any questions regarding marathon training, please ask the staff volunteers. We are here to help. Go Silvers!

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

Approximately 25 members were part of a very enthusiastic group led by staff leaders Richard, Guru Sam, Rich, the mother and son duo of Mika and 12 year old George, along with senior members like the two Russ’s, Elena, Hannah, Michael and many more(apologies if I missed you; I’ll get to you next time). A nice brisk jaunt to Triangle Park, approximately 4 miles was the route today. This will be our primary route for the month of March with a 2-mile increase in April. Some of the more seasoned veterans ran a few more miles to supplement their training. Remember the Shoe Talks next week and the following week. We’ll see everyone next week! Homework!

Beginners:

Golden 14’s By Dean Takashige:

Welcome to start of the 2017 Honolulu Marathon Clinic.

We had a great turnout, with lots of smiling new faces..

The golden 14s started with a group of 20+ with at least half being first timers or runners that have not been with the clinic for a number of years.

We will be reminding everyone in the every one of the basic rules of the road. hand signals for Single File, we are Stopping , and Danger or Hazard ahead.

Since the route was flat and the running surface smooth this was a good way to start.

This was an alternate route since the Ekiden was taking place.

Normally we run twice around the park for the first couple weeks, but this year will be different.

Next Sunday is the Shoe Talk at the Running Room. Our run next week will be around the park and to the Running room.

Reminder to sign up online. Go to honolulumarathonclinic.org => Sunday clinics => 2017 registration form and register yourself for the 2017 clinic.

Sunday we ran 1 hour and 16 minutes, 4.1 miles and burned about 426 calories.

Remember to do your homework, 2 times during the week for at least an hour.

See you on Sunday!

Green 15’s by Lou Crompton

Welcome to all… nice size crowd for our first HMC session and lots of new faces. I’d like to add a personal note to Dr. Scaff’s and Peter’s safety cautions – one of our staffers was missing today… grazed by an errant bicyclist Friday! Cars & trucks are dangerous, but you have to be wary of bikes too. When we broke out into our subgroups, the Green 15 pace group had 26 today… instead of meandering around the park with the Ekiden sharing space, we headed up Monsarrat to go have a drink of water at Kaimuki Middle School… overall 3.75 miles. As we reached the top of the “mountain” our 1 mile time was 15.07… the 15 group strives for moving and overall pace in the 15 min / mile range. Our finish time was 58 minutes for an overall pace of 15.4 m/m. Excellent job by 25 participants… yes, we had 1 drop out going up Monsarrat. But we train for the December marathon starting on Day 1… tough love by our old retired military pacer. After a couple months we’ll all enjoy our hill work… DH won’t even phase us. We already can see a marathon finish time of 6h 35 – 45 m. Many of today’s folks promised to come back next Sunday, but we have space for more if you want to finish with us… join the Green 15. Next week is Shoe Talk – Attend – you learn a lot and you get a promise of 20% off future shoe purchases. Aloha

Sweet 16’s by Annette Hayes

Welcome to the start of the Honolulu Marathon Clinic. Dr. Scaff discussed the history behind the Marathon Clinic. Peter gave the announcements. Don’t forget to register for the HMC (go to honolulumarathonclinic.org and look under Sunday clinics).

We had an enthusiastic group of 22, plus a little one in a stroller. Leaders were Annette and Pam. Cliff claims to be retired, but he is a great source of information. If you ever get lost, look above the crowd, for his hat. Our goals are to learn the names of our fellow marathoners as we train our bodies and our minds toward the ultimate goal—to finish the marathon.

It was a beautiful day for a walk once around Kapiolani Park and then around the Zoo. Walking in single file, we were able to share the sidewalk with others. At the first water stop, we all took a drink of water, and learned the importance of drinking before we got thirsty. At the end our walk, we enjoyed a refreshing snack. Thank you, Stephen, for the bananas, apples and pretzels. Jeff’s mango bread is always something to look forward to.

Next week is the first shoe talk at the Running Room. This is a good time to learn about proper footwear. If you can’t make it next week, another shoe talk is planned for March 26. Homework for the week: go out for one hour on two other days this week.

Be safe, and see you next week.

Da Comment Corner:

Back to basics – lamp post to lamp post:

As with most beginners, starting up is a difficult task but a slow and easy start will prove very rewarding in the “long run”. When doing “homework runs” at Ala Moana/Kapiolani parks or around the Ala Wai, there are lamp posts along the running path. So, running to a lamp post, then alternating with a walk to the next lamp post, and just continuing this “pattern”, will help to get runners started. After a while, adding two lampposts on the run, then another and another will be a gradual progression to your training. Soon, 12 – 18 milers will be a very manageable task. So just think – “lamp post to lamp post”.

For injured runners, this strategy might work well when trying to rehab back to form – I’ve been taking my own advice for the last few months (knee surgery) and slowly trying to get back to “normal” mode.

Have a great rest of the week!

See you at the water stops!

Blair