Featured post


The Honolulu Marathon Clinic is for anyone planning to participate in the 2015 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 8, 2015 until the December 2015 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

Note: You’re viewing the current, official web site of the Honolulu Marathon Clinic. If you’d like to visit our old web site, it is still accessible online here.

Blair’s Weekly Update 04-26-2015

Doc’s Talk:

Dr. Scaff talked about heat – internal as well as external. As Peter always mentions, hydrate, hydrate, hydrate. I’ve seen runners get dehydrated and it has a very debilitating effects – many cannot or choose not to run long distances any more for fear of a relapse. Staff leaders, let’s try to stop at every water stop – give members a chance to “water up” or not.

This Sunday’s Picnic:

Please bring in your latest creation to share with fellow runners and enjoy the camaraderie of your fellow runners. Friends and family invited; a $1 fee per person; soft drinks and Zippy’s and Buff George’s chili with rice provided. Groups do their usual run then enjoy the picnic afterward. Start time around 9:30 a.m. Bring a hearty appetite and a bunch of family and friends.

Table Duty:

Special thanks to staffer Lisa V. for the great drink and food! This is the third time she is helping out at the table! What a great example! 14s’ leader Dean was also on hand to help along with veteran member, Becky and newcomer Hannah (a UH student who just wanted to help out). Humongous mahalos!

Group Reports:

Advanced Group by Les Young:
(Pace < 9:00 minutes per mile

Ran without our leader today. Dave participated in the Metric Bike ride. Nancy, Neal, Frank and Les ran in from the second beach park in time for Dr. Scaff’s talk. Frank is a long time runner with the AG, but fell off the radar for three years recovering from leg problems and knee surgery. His muscle memory is still there! Ran in at a 8:35-8:40 pace with Neal running hard prepping for The SFO marathon in July. Picked Craig at the clinic and back out for a total of 14 miles. Great run despite the humidity. Next Sunday, second Beach Park at 6:15 a.m. P.S. Donis ran a 3:58 Boston Marathon in 44 degree weather and kitchen gloves.

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

The Red Group went out on Sunday with 10 runners, including Sven, Joe, Darren, Jimmi, Lisa, Earl, Bob, Mike, Chris and Steve. Some runners started with us at the 2nd beach park, and turned around early, while others started from Kapiolani Park for the way out. No one from the Red Group opted for the shoe talk at 9:00.

We will continue to do 14-mile runs for several more weeks starting from the 2nd beach park at 6:15 and run in for the talk at Kapiolani Park before running back. Anyone that would like to run a 9:00 minutes/mile pace is welcome to join us, and if you just want to run with us for just part of our regular run, that’s fine, too.

Happy running!

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

The Silvers’ Sunday run was a warm one with high humidity and light winds. The group, led by Tony, Henry, and Lynnae, had 17 runners which included Asami, Amanda, Koko and her two daughters, Scott H., Carl, Beth, Lance, Kin, Terry, and the 3 Joes: Doc Joe, Speedy Joe, and Lady Jo. We headed for Triangle Park where the group decided to split as some decided to run for 8 miles to the gas station and back, while the majority opted to run an altered 5-mile course (past Diamond Head Theatre and Kapaolono Park) to attend the shoe talk at the Running Room. Five runners: Speedy Joe, Lance, Henry, Scott H., and Carl headed for the gas station, while the rest of the group ran to get valuable news on shoes (and yummy red velvet cookies). The fearless 5 ended their run with 8 miles at an average pace of 11 minutes per mile. The 10 shoe talkers got to the Running Room just as the talk started, completing 5.3 miles in 1:01 running time, 11:30 pace.

The shoe talk informed runners of the importance of choosing shoes that are right for your body type. Running in the wrong shoes can cause problems, so talking with the staff of experienced runners at the Running Room can save you a lot of unnecessary aches and pains. Remember to buy local when you’re looking for running gear.

“Team Keene” wristbands are still available. Ask Lynnae for one.

In honor of Earth Day, please note that HMC has their own recycling projects. Used and still functional shoes are sent to a school in the Philippines. While the preference is for smaller sizes, the school will accept all sizes and clothing. The items that cannot be used by the school can be used to barter for the materials they need. For more information and to submit donations, see Norm Uyeda. Shoe boxes are used as Christmas care packages for children. Submit donations to Lynnae.

Homework (the key to HMC success): 2 homework runs of 60 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these. Long distance running requires discipline.

Training Note: The weather this month has been quite quirky. Most concerning is the high humidity. Please remember to keep hydrated!!! If you wait until you’re thirsty, it’s too late. The hydrations rules we learn while training applies at all times, especially as we head into the summer months. Consider coconut water and other hydration aids for the electrolytes. As a general rule of thumb, you’re to drink half your weight in ounces per day. [150 lbs = 75 oz of water] Dehydration is awful. You don’t want to learn the hard way, so please heed this warning

Shout Out Corner: Congrats to the Silvers and all HMCers who participated in the Hapalua earlier this month. There were many smiles at the finish line. The deceptively humid conditions were a good reminder to monitor your hydration.


  • 5/3 – HMC picnic. Please remember to bring your $1 and a potluck dish. Main dishes are preferred, if possible. The group will decide whether to take a modified shorter course so we don’t miss the food. Please bring your families, and we hope to see many of you there, including the injured and those taking breaks. This is one of the highlights of the season.
  • 5/24 – Hibiscus Half Marathon. No official clinic for the Memorial Day weekend. The group will decide on our own adventure run. Suggestions welcomed

Black Group by Iva Irie and Russel Honda:
(Pace 11:30 – 12:30 minutes per mile)

We started out in the humid weather up Diamond Head with our regulars, Jan, Kurt, Tomoko, Lianne, Manami, Melanie (welcome back!), Marian, Attilla, MIA, Ivan and Russ with two new members Purnima and Megan and Greyer orphan Emily. We stopped at Triangle Park and continued towards the dog park, Kaimuki Middle School, then to the Water Dharma stop. We turned around and went through the neighborhood since Devan was not running with us this week. (No Devan this week means we have to run Kahala Ave next week) We returned to the Clinic start and enjoyed some cooling refreshments. Here are the stats: 6.98 miles at a 11:45 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more.

Next week is the pot luck (don’t forget the $1) with an abbreviated run from the clinic start to triangle park. If you are interested in running a little more than the 3+ miles, the Black group will be running from 6:30 a.m. at the clinic start to sneak in some mileage. Ivan will be sending out an email later in the week.

White Group by Lisa Zeman, Jessica Spurrier, Monica Johnson:
(Pace – 12:00 – 13:00 minutes per mile)

It was hot and humid! There were about 17 members and their staff leaders today. The group did a 6-miler with everyone intact. All of the members finished strong, a sign that members are doing their homework! Staffers Jessica, Dwight, Rich, Monica, Lisa, Quen, and of course, our Guru Sam led the convivial group through its paces. Drill Sargent Violet, Frances, Ivana, Stan, Randy, and quite a few more members were part of this fun group. Congratulations to everyone on a great run!

Please continue to be diligent with your homework runs; we will be increasing our mileage to 8 miles after next week’s picnic and the dreaded Kahala Avenue stretch will be part of our return route at the end of each month.

Please remember next week’s picnic – please bring a nice dish that you would want everyone to try!

Be safe and healthy!


Buff Walkers by George Ushijima:

This is the last Sunday of April, our last short Sunday stroll. Kona winds brought the muggy, muggy air. So we sweated a bit more. Roland, Michelle, Sandy, Michael, Jane, Yoshiko, Connie, Rob, Ronie, Jane, Karen and George made a trip around Diamond Head with a detour down 22nd Avenue and up 18th Avenue to sightsee. Roger went back after the lighthouse taking things slowly. Brian and Melinda and others went around Kapiolani so they could make the shoe talk at Running Room. That’s May coming up in a few days. We up our numbers. On Sundays, we’ll do 6 miles. During the week, we need to up our distance to 6 miles a day. You could do this gradually, start with doing 5 miles then stretch it out till you get to 6. That would be a total of 18 miles per week. In June we’re supposed to hit 22 miles a week. Get that homework in. Next Sunday is the potluck, yum yum. Keep on Walking

Sweet 16s by Roanne Abe:

Month two is almost done and we’re still going strong. 25 members showed up to get their walk in today even though the weather looked ominous. We went up and over Diamond Head and then topped the morning off with a walk along Waikiki’s Beachwalk to complete just over 5.5 miles. Total time was 1:48, including water stops. Average moving pace was 16.2 minutes/mile.

The weather was a sure sign that summer is coming. So please start: (1) wearing sunscreen, (2) carry a water bottle, and (3) wear clothing that is comfortable and breathes well. If you feel like the heat is getting to you, please let your group leader know and slow down. Better to go slow or turn back early than to suffer from heat exhaustion.

Next week is our picnic, so don’t forget to bring a potluck item and a $1. It’ll be a fun way to finish our walk and meet more of your fellow sweet sixteens. Your homework until then is two 1-hour walks.

Green 15s by Lou Crompton: We had 12 team members come out to the park unafraid of potential rain. Certainly an important talk today about running and potential ill effects of heat; and great to see the always delightful Gladys receive a HMC shirt. Gary and Lou led half the crew to the excellent shoe talk at the Running Room, while Scott, Ryan and Willard took the remainder on our prescribed route of 4.65 miles (or 4.8 depending on whose GPS device is used) – they returned to the park in 1 hour 11 minutes for a 15.2 minutes/mile pace, and in time for refreshments. Next Sunday, picnic day, green team will go out for 5+ miles and return hungry for goodies. Our plan is to increase distance about 1/2 mile each week pretty much for the rest of the training period, then finish the December marathon in about 6.5 hours. (again)

Golden 14s and 13s by Kim Ramos:

Today’s run was a great treat. With staff leaders Dean and Lisa of the Golden 14s having table duty this week, their runners joined us for today’s run. What started as a cool breeze run turned into a hot and muggy run today. With 20 runners strong from the Lucky13s and Golden14s we started our second run going up and down Diamond Head. Everyone did a great job relaying our running signals (single file, runner from behind, heads up, stopping) from the back of the running line to the front and vice versa. Another thing to remember is to always drink water at every water stop even if you’re not “thirsty”. You always want to keep yourself hydrated so you don’t dehydrate. We’re doing all we can one step at a time to help first time and seasoned marathon runners get prepared for the Honolulu Marathon in December. Reminder: Keep doing your homework runs during the week. At least one hour per run every other day if possible with a rest day in between. Again thank you everyone for a great run. Keep on training. See you all next week.

Da Comment Corner:

Second Shoe Talk:

Manager Gaston gave a great talk about the different types of shoes and also about his experiences in training for and running a marathon. There were roughly 50 members on hand to hear his talk. If doing homework runs along with our Sunday runs, the mileage on a pair of shoes should total about 500 miles by September. By this time, the cushioning on the shoes is worn and therefore, a new pair beckons. He mentions that one pair at a time should be enough and in jest, called those with more than two pairs at a time, “very fortunate and wealthy” (I cleaned the words up a bit).

Quote from Runner’s World:

“I don’t have a runner’s body, but I have a runner’s heart – and that is all you need”.

Army Sergeant Jennifer Morris

See you at the water stops,


Blair’s Weekly Update 04-19-2015

Doc was absent today so here is Andrew Laurence’s previous synopsis of one of Doc’s Past Talks:

Dr. Scaff talked about how to prevent overheating. If we don’t dissipate enough heat, we overheat and collapse. Heat is a byproduct of work, and as you begin to exercise your body temperature rises and your body produces sweat to dissipate heat. Evaporation is the most effective way to cool down through heat exchange. Running singlets help keep you cooler than if you run without a shirt on because as the singlet wicks and holds the moisture from the body, air is allowed to circulate around you through the holes in the material, promoting evaporation, which keeps you cooler. Light colored clothing is better for keeping cool than dark colored clothing. Cotton shirts are not as good at exchanging heat as tech shirts.

Another important factor in preventing overheating is to drink enough liquid. You should drink an amount of fluids that enable you to: 1) Urinate within 4 hours of your run, and 2) Have colorless urine once per day. Drinking water and eating pretzels will do a fine job of replenishing your electrolytes.

Second Shoe Talk this Sunday:

Group leaders please cut your runs short to accommodate members who are attending the second shoe talk (geared for non-beginners but open to all). Starts promptly at 9:00 a.m. at the Running Room store on Kapahulu Avenue. Manager Gaston is an excellent speaker.

Group Reports:

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

The Red Group went out on Sunday with 6 runners, including: Steve, Lisa, Earl, Tabby, Joe, Jimmy. We started at the 2nd beach park, and ran in to the 7:30 talk for a distance of about 7 miles, and then picked up a few more runners for the 7-mile run back out. Overall, we ran 14 miles at a 9:04 pace, for a total run time of about 2:06:00.

This week, we talked about running cadence, and foot strike. Many experts agree to land either mid-foot or on the balls of your feet to lessen the impact on joints, and to shorten your stride a bit, while increasing your cadence. Shooting for 80-100 foot falls per minute and lining up your shoulders, hips, and foot strike point of impact on the street is optimal. Something that can help with this shorter stride and cadence is cross-training with a bicycle, since the pedals are close together, and promote pushing with the balls of your foot – particularly with the snap-in type of pedals.

Next week, the Red Group will again be leaving from the 2nd beach park at about 6:15. Anyone wanting to run at about a 9:00 pace is welcome to join us.

Happy Running!

Grey Group by Ron Alford:
(Pace: 10:30 to 11:00 minutes per mile)

After a safety briefing, Ron led 13 Greys, including Pete, Emily, Lance, Ryan, Jen, Ashley, Diana, Bethany, Samantha, Shawna, Jeff, Donna, and John out of the park. At Triangle Park Andy joined us for introductions all around – several are new to the clinic and first time marathoners! Emily and two others turned off at Elepaio to shorten the run and the rest of us headed for the Aloha Gas Station. We paced with the Silvers part of the way (so that made us Chromies). Along the way, Ron talked about the marathon route for those unfamiliar with it.

Back at Triangle Park Ron talked about pacing in a race – start slow and speed up later according to how you feel. It is better to start slow so that you pass other runners at the end of the race, rather than slow down at the end and notice everyone passing you – your finish time will be better and your mental state will be much more positive!


  • Distance: 8.15 miles
  • Running Time: 1:28:53
  • Total Elapsed Time: 1:43:05
  • Average Running Pace: 10:49

Next week is the Shoe Talk. Ron will be away next weekend so Greys should run with the Silvers or the Pinks.

White Group by Bob Choate:
(Pace – 12:00 – 13:00 min. per mile)

We did a good 6.3-mile run at a 12:00 minute pace. The weather was good with scattered clouds and nice trades. We had staffers Quen, Dwight, Sam, Jessica, Lisa, Monica and Bob lead a great group of members such as “Sargent” Violet, Russell, Serena, Jaimie, Rich, Doug, Carlson, Ivana, Melyssa, Brent, Charlie, Frances, Joleen, Stan, and a few more. After our run, Jessica and Melyssa went to help out at the Aids Charity Walk and our “”Farmer Lisa” passed out fruits and veggies from her Kunia farm friends. Ladies, thanks so much for your charitable spirit, generosity and kindness – you truly possess beauty, inside and out.

Please remember our shoe talk next week. If attending, a quick jaunt to Triangle Park and back will get you back in time for the Manager Gaston’s excellent talk. Also, remember the 20% discount on shoes if you attend.

(All walking speeds and >13-minute mile running pace.)

Buff Walkers by George Ushijima:

It was the same kind of weather. It can get worn a bit having sunny, breezy weather every time we go out. Because we all had the same weather last week when we had our gathering in Kahala. We had a nice group with Loke, Roland, Michelle, Sandy, Michael, Jane, Yoshiko, Connie, Rob, Ronie and George. Helen somehow missed us altogether. We had a nice stroll through the Kahala neighborhood, stopping at all of the watering holes and even a pit stop at Kilauea field for their facilities. This Sunday we got the misinformed warning of the AIDS walk. The walk didn’t start till 10. So we did not need to park at Triangle Park and walk in. Oh Well. Traveling with us this time was Jane, Connie, Mike, Mike, Karen, Susan, Norm, Helen, Roger, Rob, Ronie, Toyin and George. We came back to refreshments and socializing. Next week, we’ll be back to our routines. There is still homework, at least twice out for 1 hour straight or 4 miles each, whichever you feel most comfortable with. We’ll see you next Sunday. Anyone who missed the shoe talk on 4/5 can go to this one at 9 a.m. Keep on Walking!

Sweet 16’s by Roanne Abe:

Today just rocked! Not even the grey clouds and rain at the beginning of clinic could deter the 21 of us today. All the rain did was create a beautiful rainbow, and if you missed it, let me know and I’ll send you the picture. We headed out to Diamond Head and back for a total mileage of 4.75 at an average pace of about 16 minutes/mile. You all looked strong going out and coming back. Next week we’ll go a little farther, so we’ll be up to par when we move to 90 minutes of walking in May. As we get into summer, we’ll want to be sure we do a couple things to prepare for our Sunday walks: (1) bring a small water bottle (sometimes the water fountains don’t work), (2) wear sun screen, and (3) do your homework walks (this week 2 walks for 1 hour each). May 3rd is our first HMC picnic. Bring your friends and family. Lunch is $1 + 1 potluck item. It’s a good event to meet others in the Honolulu Marathon Clinic and inspire your loved ones to join you and or support you as you train for the December event. See you on Sunday!

Green 15’s by Louis Crompton:

Congratulations to the several green people who finished last week’s 1/2 marathon in times too fast to print… they exceeded the 15 m/m speed limit that we practice on Sundays and finished with sub 3 hour times. Good job by all finishers regardless of time – you completed a 1/2 marathon in April! You are in great shape. Nice outing today with 16 (1/2 new faces and 1/2 repeat offenders) chasing Lou as he left the park and took the group for their second climb up Honolulu’s own Mt. Everest… so lucky to have it as close as Kilauea Avenue… We did the 4.1 mile route in 1 hour 3 minutes or 15.2 m/m… We’re not going to name and embarrass the `show offs’ who tried to jog up the hill… that’s something we do at the end of the training year, not usually at the beginning. Remember to do your couple days of homework… target 1 hour walk / jog and about 4 miles. Hills are encouraged. And come back next week – April 26 is a shoe talk for beginners who missed the first talk – you really should attend… a very good informative talk and you get a 20% discount to use for example on that pair of shoes you’ll want to buy in August to break in for marathon day. For those not going to the shoe talk, we’ll bump up the distance, but not climb Mt. Everest next week – promise. Mahalo to the refreshments crew for the assortment of goodies! Aloha

Golden 14’s by Dean Takashige:

Today was our first official April run, Due to the shoe talk and Hapalua our runs have been cut short or moved. Aside from the morning threatening showers it turned into nice breezy somewhat overcast day. Due to Table duty assignment and other urgent matters we once again combined the group into one big happy family. The 13s and 14s ran together. A group of 29 strong.

We ran our first run of the year up Diamond Head Road, aside for the water fountains not working at the first water stop, the look out, It was a very successful run. Everyone did great.

The topic of the day was how the best way to run up or down a hill is. I covered this briefly, the main points being; When running down a hill adjust your lean to a more up right posture and running with smaller steps being careful not to land with your forefoot in front of your body, this results in more of a midfoot strike to minimize stress to the knee joint.

The last point I covered was a reminder about passing on the signals verbally as well as physically. Like raising your arm when calling out single file etc. This makes sure the message gets passed on all the way to the back of the line. Especially since we had a large group.

We ran 4.2 miles in 1 hour and 11 minutes and we burned 419 calories.

Keep up with your homework runs and we will see you next Sunday.

Da Comment Corner:

May 3, Clinic Picnic:

As Peter has mentioned, friends and family invited. $1 fee per person (to take care of drinks and chili and other items); potluck so bring your latest creation or a salad or a dessert. The “drill” is, that we all go for our usual run then come back for the picnic which starts around 9:30 or so. Volunteers always needed.

I remember many years ago when we had a restaurateur from Japan who had joined the clinic and he served all of us grilled mochi in an exquisite soup. Oiishii! We shall miss Rachun’s Thai Curry which was always a big hit. We wish you well in Thailand; we miss you!

This is a great way to get to know your fellow group members and staff leaders! I hope we all make an effort to attend!

The Rolling Lounge Chair at 5 a.m. (Repeat):
(From my Early Morning Run Chronicles):

As I made way up Monsarrat Avenue and reached its peak (the Kapiolani Community College [KCC]) at around 5 a.m., I noticed a man pushing a lounge chair up the hill as well. I didn’t think anything of it at the time. I thought he was a “homeless person” with his temporary shelter. I stopped at the KCC water fountain to get my 24 seconds worth of water sips when I hear a roar on the road! The man was rolling down Diamond Head road toward Triangle Park in his lounge chair! (Did he have a license to drive that chair?) Luckily, at this time of morning, there were no cars going in the same direction otherwise, I am sure I would have heard the sound of screeching brakes. He made it to 22nd Avenue then turned left and rolled down that street. I saw him make it to the bottom so figured he was safe. I continued my run with a “ho hum” attitude thinking, “What else am I in store for this morning, a ‘gliding’ matching loveseat?”

“Training of the mind and body leads to awareness of the soul.” – B.K.S. Iyengar

See you at the water stops,


Blair’s Weekly Update 04-05-2015

Doc’s Talk:

Guest Speaker Dr. Larry Fee, one of the best Exercise Physiologists in the country, spoke about the psychology of running.

No Official Clinic next Sunday April 12 due to the Hapalua Race! Check and read where your group is meeting this Sunday!

Table Duty:

Thanks to leaders Libby and Evelyn for all of the goodies!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45, and caught a great guest talk. Nancy, Satomi, Neil, Craig, and I ran with Will from Australia and Steve’s group. We all wish Donis a safe and successful Boston Marathon. Next week at the 2nd park on Hawaii Loa road at 6:15 am.

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

The Red Group went out for our run with 7 people on Sunday, including: Steve, Tabby, Joe, Jimmy, Dave, Sven and Mike. We ran a total of 12 miles, starting at the first beach park (Wailupe) and running in for the talk at 7:30 for 6 miles. We then ran back out for a total of 12 miles at a 9:00 pace with a total running time of about 1:48:00.

It was a bit humid on Sunday, and the sun popped out at the end of the run to heat things up. We can already feel how important hydration is while training. Some experts say to drink when you’re thirsty, but we always like to drink a lot even if you don’t feel thirsty at the time – especially when the temps get up around 80.

Next week, on April 12, several of the Red Group will be running in the Hapalua half marathon. The others will either be running by themselves or joining the advanced or Pink groups, depending on their desired pacing. Good luck to everyone on Sunday, whether you’re in the race or not.

Happy running!

Pink Group by Rosie Adam-Terem
(Pace 9:30 – 10:30 minutes per mile)

Today’s goal was our first 8-miler. Several runners started early with Rosie and put in 5.5 miles before the talk, following up with 3 more miles round the park. This allowed those who wanted to go to the Shoe Talk plenty of time. The next shoe talk is on April 26.

Bill led the main group of Pinks out to the gas station and back. This will be our normal 8 mile route.

Next week, because of the Hapalua, there will be no formal clinic. The Pinks will meet at 7:30 at Triangle Park and run to the first beach park for an 8 miler.

Grey Group by Ron Choate:
(Pace – 10:30 – 11:30 minutes per mile)

A small group of Greys including Rob, Harold, Cassie, Abe, and Lee was led out of the park by Ron on a beautiful Easter morning up and over Diamond Head Road to Triangle Park where Ron discussed associative and disassociate thinking while running as a follow-up to the talk by Dr. Fee. A question was asked about breathing through the nose versus the mouth – do whatever it takes to get sufficient air which generally means breathing through the mouth while running. Ron also talked about rhythmic breathing – breathe 3 counts (steps) in and 2 counts (steps) out. It helps you to breathe deeper and it alternates which foot is on the ground when you exhale.

We proceeded up to and through Kapiolani Community College to 16th Ave, up Pahoa Ave., and then to the park on 11th Avenue for a much needed water stop – everyone did a great job on all the hills! Then down to Kapahulu to the Running Room where we listened to Gaston’s excellent shoe talk. After the shoe talk, back to Paki to finish the run.


  • Distance: 5.3 mi (to the Running Room) + 1.2mi (back to Paki)
  • Running Time: 1:00:05 (to the Running Room) + 12:19 (back to Paki)
  • Average Pace: 11:12

Don’t forget there is no clinic next Sunday due to the Hapalua Half Marathon. The following week we will do 8 miles (out to Aloha Gas and back).

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

John and Lynnae led 16 Silverados on a beautiful Easter Sunday. The majority wanted to do 6 miles, so John’s announcement of 8 miles was vetoed by the group. The group consisted of: Moon, Hiroshi, Tavy, Joe, Alicia, Terry, Paul, Beth, Jo, Henry, Koko, Dawn, Melissa, and her co-worker (I heard she’s fast). Henry continued on to the gas station by himself, while Terry and Alicia parted ways with us at Triangle Park to head straight to the shoe talk.

We’re at the 5th Sunday of Clinic training, and how are you doing? Most of you should be feeling more confident with each run. If you’ve got some pains, then make sure to address it. Some pains are normal, indicating growth of the muscle. But other pains are not and indicate an immediate need for a modified training plan. Generally speaking, rest is a good first step to cure the present malady.

“Team Keene” wristbands were passed out today to support Purple group runner Lorna and her son in his cancer battle. Good news, Keene got to attend his senior prom! Please wear your Team Keene wristband when you’re racing to show your support. Lorna and Keene appreciate your thoughts and prayers.

Homework [the key to HMC success]: 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). Pace does not matter…yet.

Shout Out Corner: Congratulations to Beth for completing the Ford Island 10K run on Saturday. Two days of running back to back is impressive. She deserves the week off.

Special Runs (4/12): The Hapalua is next week, so there will be no official Clinic. The Silvers will be running an alternate route. Paul has volunteered to lead the group next week. They will be meeting at the Triangle Park water fountain at 7:30 a.m. You may contact Paul directly to confirm details [cell: 808-285-0108; email: moc.selaserehttuonull@luap]. Please note that Monserrat will be closed due to the Hapalua.

Good Luck to the Silvers and all HMCers who will be running in next week’s Hapalua. Pre-marathon races are always a good way to test out your training. Some last minute tips: (1) Pick up your race packet early (there is no free parking at the Convention Center); (2) Watch your diet starting Thursday – carbs, limited alcohol; (3) Saturday – hydrate, pick out a well-worn race outfit; (4) sleep early and get to the park to secure parking; and (5) have fun – enjoy the malasadas at the finish.

Black Group by Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, Tomoko, Lianne, Minami, Attilla, MIA, Ivan and Russ. We stopped at Triangle Park and continued towards the dog park where Kurt, Devan, Lianne, Tomoko, Jan and MIA headed back to the start. The remainder of our group headed down 18th Avenue on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more.

On a side note, if you are running the Hapalua half marathon on Sunday, the Black Group will be meeting at Hyatt Regency Hotel in front of the ABC store, across the from the starting line at 4:45 a.m.

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

A bit of a smaller group possibly due to the “religious tenor” of the group – Easter Sunday? Needing to “repent” for some of the “sacrilegious and nonconformist type of behavior” exhibited on our Sunday runs or in our everyday lives? Nah! We’re talking about Guru Sam and the rest of this cohorts – the White Group always has a lot of fun even while going through the rigors of marathon training – “we run to laugh and have fun”!

Bob, Monica, Sam, Violet, Quen, Jin, Jaimie, Randy, Mark, Sharon, Ivana, Susan, Danielle, Rich, Russell, and Paris made up this raucous group which did an easy 6-miler. Next week is the Hapalua so the group will meet at 7:30 a.m. at Triangle Park. Be there or be square – be a part of the Triangle {park that is}.

Blue Group by Dave Darby:
(Pace 12:30 – 13:30 minutes per mile)

Happy Easter and great job today, Blues!

Dr. Fee gave a great speech about running successfully – 1) Thinking while running; 2) Bio-chemicals produced while running, endorphins and adrenalin; 3) dis-associative and associative running styles; 4) focusing on individual pace, such as the “talk test”; 5) Be economical, if you are short-winded, inhale through your mouth and exhale through your nose; 6) Hydrate – pint for pound lost; and finally, 7) Socialize, but don’t get distracted from your task at hand – to keep your pace, maintain self-awareness of your physical condition, and finish your 26.2 mile goal. Tell yourself you feel good, and it will help.

We had a great showing today, with 24 runners, and we ran about 6 miles in 1 hr 11 min run…over Diamond Head, to 18th Avenue and Kaimuki Middle School for a quick break and a really good panorama photo op. Then, back on 22nd Avenue, up to KCC for some water, and down Monsarrat Avenue to the goal – the snack table and conversation! Great job with the single file during the entire run – Maile even posted our disciplined single-file picture to our web page. :-)

Remember your Tuesday & Thursday homework and ddon’t forget – no formal Clinic on 12 April due to Hapalua Half-Marathon. Val will lead those “Blues” who want to run 6 miles, meeting at 7 a.m., 12 April, at Magic Island. Our next formal Clinic will be 7:30 a.m., 19 April.

(All walking speeds and 13-minute mile > running pace.)

Lucky 13’s by Roanne Abe:

Happy Easter! Twelve of us started the morning with great fellowship and learning. Dan, Lynn, Sylvia, Amber, Chris, Brandi, Tracy, Jan, Macy, Linda, Cliff and Roanne. If I miscounted or got your name wrong, just let me know and I’ll be sure to get it right next newsletter. We went for a total of 3.7 miles from Kapiolani Park to the Running Room and back to the Park. We were all ears at the shoe talk and everyone signed up to make sure we got our shoe talk discount. There was so much to learn, and after an hour, we had to cut off questions so that the store could open for its regular customers. If you missed it, don’t worry. There is another talk on April 26th. April 12th, will be Hapalua and while there is no formal clinic, Cliff will be at the normal meeting area at the regular time (7:30 a.m.) to lead those not doing the Hapalua on a fun and scenic trek up and over Diamond Head. Please come early and be prepared to park a distance away from the park. The goal is to walk about 4 miles and to get familiar with going up and down Diamond Head. Plan to bring a small water bottle (nothing fancy, as long as you feel comfortable holding/carrying it for an hour, it’ll do just fine). As the month progresses, our goal will be to gradually increase our mileage to get us to walking for 90 minutes by month end. Homework is two 1 hour walks during the week. The weather is starting to get really nice, but be on guard. Always wear sun screen and carry water with you. If you have a hat or sun glasses, that’s an added plus. You all are looking good and the homework is paying off. Keep up the routine!

Comments by Michael Gascon:

**Info Update** The next (4/12/15) meeting place for Lucky 13s will be in the Kahala Mall parking lot near the corner of Waialae Avenue and Kilauea Avenue, not at Ala Moana Park as had been mentioned prior to our run. So, please be at the corner of Waialae and Kilauea at 7:30 am. We might be merging with the 14s depending on how many show up. A few of us will be missing due to participation in the Hapalua Half-Marathon. Good luck to those runners!!

Shoe talk day! After a lapping Kapiolani Park and the zoo once at about a 12:57 min/mile pace, we ran to The Running Room to learn about shoe technology and earn a 20% discount. If you missed the talk there will be one more later on.

Water breaks. The leaders are balancing the need to stop for water with the need to maintain our assigned pace. If the water breaks are too far apart, please carry water. If you think the pace might be too slow, consider that this is the pace you’ll be doing for an entire marathon.

Safety! Everyone in Lucky 13s does a great job of staying in single file. Remember to keep your eyes on the ground before you even when answering a question from someone behind you. And, please relay the warning yells for walkers we pass and runners/bikers passing us.

Golden 14’s by Dean

Happy Easter to everyone.

This was our first run in April. We modified the route to accommodate the shoe talk.

We had a great attendance and the talk was entertaining and informative. We learned the basics of the types of feet and different shoes to assist with different running issues like pronation and suggestions to assist with plantar fasciitis.

For next Sunday we are not having an official clinic because of the Hapalua half marathon.

The golden 14s will be running but we will meet at the Kahala Aloha Gas station. There should be ample parking in the mall on the Macys side if you don’t find one on the streets close by.

We will be starting at 7:30 a.m. We are moving the location of our run to avoid competing for parking with Hapalua runners.

Do your homework runs and we will see you next Sunday.

Green 15’s by Louis Crompton:

And a happy Easter was had by all… personally I found about a dozen eggs! Brown ones and in the fridge, but that should count… Had 8 green bunnies leave the park trailing #1 hare Scott… after a short hop – pun intended – for a little hill work, it was off to what may have been the best shoe talk in years… and back to the park following Willard for a 4.1 mile RT… moving time was a few seconds over one hour. Next week the Green 15 team have signed up for the 1/2 so we have no alternate plan. Anyone even thinking about joining the 15 crew next week should probably go out with the 14 group meeting at AMBP. We’ll be back on the 19th – and remember to arrive early due to yet another walk scheduled for Kapiolani Park on that Sunday… parking may be “problematic”. Do your homework. Aloha

Buff Walkers by George Ushijima:

Ok, I forgot to post the message from last week. My Bad. It was: The last Sunday of March. Are we doing our homework? Did we go out on 2 different days on the road for at least an hour? Our 4th outing of the year. We ventured out of the park and took on the hill going to Triangle Park. It didn’t rain, but boy, it was so muggy. We had a smaller group today as we trudged along. Doyle, George, Helen, Jane, Lisa, Liz, Melinda, Michelle, Nat, Paul, Robert, Roland, Ronie, Susan, Tracy and Yoshiko. We did 4.4 miles in 1½ hours that’s 20 min 27 sec per mile. When you take out our rest stops it gets it close to 17½ min per mile. This week Roland, Michelle, Yoshiko, Nat, Robert and Ronie met George at Safeway in the parking lot. We jaunted off to Kapiolani, a distance of only 1.3 miles in 23 m and 15 sec. After the talks we were joined by Jane, Liz, Sandy, Roger and Marylou. We went around the park and back to the Running Room picking up Lehua and Loke along the way. At the Running Room, we found Helen, Venus and Susan. Getting to there, took us 48 minutes and 20 seconds. All in all we had perfect weather with no rain. (That’s why you carry an umbrella to ward off the rain) • Next Sunday 4/12, will be the Hapalua. The event will take up all of the park space, so the walking group will be meeting @ Kahala Mall, between Macy’s and Starbucks in front of the Jack Lord Bust. We’ll do a very nice and pleasant 4 mile jaunt through the neighborhood. • The following Sunday 4/19, will be the AIDS Walk. The event will take up all of the parking spaces, so it is encouraged to park out of the area. A lot of us will be parking @ Triangle Park and walking in for the talks. It is recommended that you get to Triangle Park by 6:45 and walk in for the talks. • The last Sunday of April 4/26, we’ll be back to normal. Except there will be another shoe talk if anyone missed this first one. • We’ll have the HMC picnic on Sunday May 3, so plan on participating. Don’t forget to do the homework Keep on Walking!

Da Comment Corner:

The Road Less Travelled (repeat):

I usually do my homework runs during the early morning hours and my route is usually the same – a jaunt through my neighborhood, cut through Kapiolani Park, then a scenic scamper through Waikiki on Kalakaua up to the Hilton, and finally onto the Ala Wai and home.

Due to a lack of time, I decided to run back through Waikiki using Kuhio Avenue rather than my usual Kalakaua route. After many years, much of the scenario seemed unchanged – the Hy’s restaurant sign still glows brightly; the Food Pantry remains (now with a Food Pantry Express); a bigger, nicer Starbucks, etc. Kuhio at 5:30 a.m. seemed unchanged that is, until, I crossed Kaiulani Avenue.

Did you know there is a Nashville in Waikiki? Or, are you familiar with the Legends Sports Bar on the Nahua corner which broadcasts live Aussie football, Rugby League, Rugby Union football as well as live NHL (hockey) games?? The bar is located in the now named the Aqua Pearl hotel – I remember it being the old Nahua Hotel, a nice quaint old time venue.

As I continued my trek, I noticed through its large glass windows, stacked bags of flour imported from Japan for making udon at the popular Marukame Udon restaurant; now open for breakfast!

Further along, across from the Waikiki Trade Center, I noticed a very mysterious storefront located in a side alley. (I couldn’t quite see what the unusual sign stated). As I ventured further in, I discovered the Club Black Cat – there was an “interesting woman” guarding the door; she was slumped and sleeping in a rocking chair. The lady’s make up was excessive as if she was trying to cover up her many decades of hard living and her attire was rather garish with a low cut front that exposed much of her “bounty”. As she started to awake, I, like a “scared kitty”, quickly “bolted”.

The rest of my journey was rather mundane. Kuhio Avenue sure has changed!

Please keep up with your homework! Starting off with good “running habits” will pay off at the end!

Have a fantastic week!

See you at the water stops,


Blair’s Weekly Update 03-29-2015

Doc’s Talk:

Dr. Ando, clinic member and our “resident” asthma specialist spoke about running with asthma.

Table Duty:

Thanks to staffers Derby and Lisa V. for the great food and drink at table duty. This is their second round at table duty already!! Mahalo!!!

First Shoe Talk:

April 5th at 9:00 a.m. at the Running Room.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45, and caught a great guest talk on exercise induced asthma. Next week at the 2nd park on Hawaii Loa road at 6:15 am.

Red Group by Steve Cole:
(Pace 9:00 -10:00 minutes per mile)

The Red Group went out for our run with 7 people on Sunday, including: Steve, Linnea, Joe, Jimmy, Dave, Sven and Stephanie. We ran a total of 12 miles, starting with a 5.5 mile run at 6:30, and then a 6.5-mile run after the talk. We ran our 12 miles at a 9:00 pace, for a total run time of 1:48:00.

It was a great day for a run, with the sun staying behind clouds for most of the morning. Towards the end of the run, the sun came out and you could really feel the humidity, so it was nice to finish at the park with some Gatorade and other refreshments.

Next week, we’ll be running in from the 1st beach park (Wailupe Beach Park) at 6:30 to hear the talk at 7:30, and then run back to finish another 12-mile run at a 9:00 pace. All are welcome to join us if our pace aligns with your goals.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 9:30 -10:30 minutes per mile)

There were 17 Pink group members this week: Staff leaders Bill, Byron & Rosie, Kozo, Doc. Richard, Cap’n. Bob, Steve, Aileen, Kelly, Nicky, Joel, John, Leslie, Deanna, Bob, Maureen, and Coleman. We ran 6.5 miles trying for an average 10-minute pace, slower uphill, faster down.

Bill and a few others went out to the gas station to make 8 miles, and some of us ran extra miles before the clinic.

Next week we will be going to the gas station, approximately an 8 mile run. Again, if anyone wants to do additional miles beforehand, we’ll leave at 6:30 and be back in time for the talk.

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

For the last Sunday of March, Dr. Ando spoke about asthma and running before John led a group of 10 Silvers for 6.5 miles. Henry got in some extra speed work to catch up to the group at Diamond Head; we think he did a sub-9:30 pace going uphill! Conditions where a bit more humid thanks to the rain and the sun coming out. The group managed a 10:45 pace coming down Diamond Head on their return to base. A solid finish – good job! John promises to keep more accurate stats when he gets his new running watch (perhaps an Apple Sport Watch). The group was a little smaller today, as some did their Hapalua training run separately (Terry, Koko, Dawn).

Homework Runs: You are never too old or too young for homework runs. So, please do your homework runs – 2 one-hour 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.

A note on illness: This is the season when various colds are going around. Please listen to your body and err on the side of caution. If you feel up to a run, be sure to take it easy, on pace and/or distance. And be sure to watch your hydration and replenishment, as your body may process a little differently when sick. Runners have to be very in tune with their bodies, so be vigilant and run smart.


  1. 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.
  2. Shoe talk on Easter Sunday (4/5) at the Running Room. The group will do a run which ends at the Running Room. Parking is very tight there, so ditch the car if you can.
  3. No Clinic on Sunday, April 12, which is the same day as the Hapalua race, as access to the park will be restricted. There will likely be an “adventure run” planned for our group. We’ll decide on 4/5. Suggestions welcome.
  4. Hapalua training – the prescribed distance is 5 miles, 8 max (and easy).

Where can we find the energy and motivation to run during the week? Early in the day because by the end of the day it seems a lot harder nowadays especially with work and family commitments. Running is good “me time”, so please make sure to schedule it. You’ll be glad you did.

As always, if you have any questions, please ask the staff volunteers. We’re glad to help. –John

Black Group by Russel Honda and Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, Tomoko, Lianne and Russ, and we welcomed back MIA aka Kiana, Attilla, and Ivan. We were joined by 4 new members, Minami, April, Charlotte, and Dhania. Apologies to those that I may have left off from this list. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Road. where part of Charlotte and Dhania headed back. The remainder of our group headed down 18th Avenue, on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. On a side note, if you are running the Hapalua half marathon in two weeks, we meet at the clinic start at 6:15am and run towards the Hilton Lagoons and back to the start of the clinic. Feel free to join us even if you are not running the Hapalua. See you on Sunday.

White Group by Bob Choate
(Pace – 12:00 – 13:00 minutes per mile)

5.7 miles, 1:11 time. We had 24 joggers. Lisa, Monica, Quen, Jamie, Violet, Jessica and her daughter, Sirena, Sam, Brent & Melyssa, Russel, Dwight, Rich; not quite good on names…we jogged up Diamond Head then stopped at triangle park for a Dwight speech…then same led us down to the cemetery run. Around the back side of Diamond Head using the side streets. Then about half of us jogged around the park, at a little faster speed; running into other groups returning too. Was another nice table spread and the weather was just right, not too hot. The group welcomed, Ivana, Sam’s new recruit.

Blue Group by Dave Derby:
(Pace 12:30 – 13:30 minutes per mile)

29 March, or, popularly known in Japanese as “nee-coo no hee” or the 29th Day, or “Meat Day” for Japanese grocery stores! Thank you Maile!

And, we had 29 group members again today, and increased our run slightly so as not to be in “runner shock” as we move into our second month next week and increase mileage by 2 miles. After Dr. Ando’s great talk about asthma and respiratory issues affecting many runners (Dr. Ando actually authored a chapter in Dr. Scaff’s book!), Blue Group took off for about a 4.6-mile run, over to Operation Red Wings Medal of Honor Park for a quick mental and physical check and update of new members, and then we headed back to Kapiolani Park for a quick lap around the park to the goal – the snack table, for more camaraderie.

All 29 did an amazing job keeping the pace, keeping the single file, and finishing strong. We ran in many weather conditions in just that short 4.6 miles – light mist, hot sun, and then a light cool breeze at the finish.

We started a Facebook page for our group to monitor our journey this year with comments, photos and videos, and to keep in touch regarding updates to our weekly meetings, route ideas and tips.

Welcome to this week’s newcomers to Blue Group – Mary, Mari, Tom, Melissa, Betta, Brittany, and Tannia (returning Blue Group 2014 member). For some in the Blue Group, this is their first marathon. As we move from short distances into the longer distances, taking care of your body and running form are important, and these Sunday runs as a group will help with the discipline part, while we use the “homework” to focus on our mileage and practicing what we’re learning on Sundays. We’ll be having lots of discussions about form, gear, nutrition and injuries as we move through the year.

Remember your Tuesday & Thursday homework!


Lucky 13’s by Kim Ramos:

Aloha everyone. Today’s weather started off a bit wet but that didn’t stop us from running. We had 15 runners in total today. We ran around the entire Kapiolani Park on an average pace of 13.41 minutes per mile for 4.42 miles in about an hour. During our run we started to extend the distance between water stops to a mile apart so we can condition ourselves for the upcoming long runs especially when we start attacking the Diamond Head hill. Next week April 5, 2015 its Easter Sunday and we will be meeting same time (7:30am) and location (Kapiolani Park) for a short run then we’ll run together to Running Room for the shoe talk. We highly advise everyone to attend the shoe talk to learn about shopping for running shoes and the 20% discount that they’ll be giving us when you’re there. Lastly on April 12 we will be running at a different location. We’ll be meeting at the Ala Moana beach park figure 8 parking lot by the tennis courts. We’ll introduce to you and run the first 4 miles of the marathon in Downtown. You surely don’t want to miss that run. Don’t forgot about your homework runs. At least 2x a week for one hour. See you all next week,

Gold Group 14’s by Dean Takashige:

We had 15 runners for our last run in March. The morning was cool with a slight breeze.

The group size has been changing from week to week as everyone is trying to find their correct pace group.

Our first two runs in April will be modified due to the Shoe talk next Sunday and the Hapalua on the 12th.

Next Sunday is Easter Sunday and we will be running a modified route to accommodate the shoe talk for the beginner running groups. Due to the number or runners in the clinic two sessions will be held at the Running Room. Since parking is limited we will be running to and back from the Running Room.

On Sunday April 12, we do not have an official clinic at Kapiolani Park but the 14s will be meeting at figure 8 parking lot next to the tennis courts at Ala Moana Park. We will start our run at 7:30 a.m.

The distance for our April runs will continue to be the same, about 4 miles, as it was in March.The main difference being that we will be running to Triangle Park and back. So basically its 4 miles with a hill going up Diamond Head Road.

The group did great, I did change our route by going up Monsarrat Avenue on our second lap.

We ran 4.57 miles in 1 hour and 20 minutes and burned 465 cals.

Everyone do your homework runs, 2 runs at least an hour with a day of rest in between runs.

See you all next Sunday.

Green 15’s by Louis Crompton:

Green 15 had one of those Sundays that fall in the so-so category… couple folks from last week wanted to try slower groups, and some of the usual suspects were MIA today… Eleven went out to visit a local rest stop… just doesn’t get much better than that on a Sunday morn… Scott was our lead staffer and Willard our point man today, but being the nice guy that he is, the group “malingered” at the stop… that’s OK, in 6 months we’ll be in / out of those stops like making a pit stop during the Indy 500. Thanks to both Ryan and Gary who trailed as sweepers – very important for each group to have a sweeper in these early days of clinic – surely don’t want a newcomer to be miles from the park in a “new” neighborhood and suddenly realize they should be in a slower group… so fill your sweeper position with a caring person. Overall distance was 4.64 miles with overall pace of 15.91 minutes per mile. Our annual target is to finish the December marathon about 6 hours 36 minutes – a 15+ minutes per mile pace as we “routinely” do. Next week is our Shoe Talk so be sure to attend… we’ll do a little skipping around the neighborhood and then get educated about shoes and pick up our discount to be used later. Do homework hours! Aloha

Sweet 16’s by Roanne Abe:

21 devoted walkers covered about 4 miles going around Kapiolani Park and the Zoo today. I really appreciate everyone showing the Aloha spirit and sharing the sidewalk by going single file whenever needed. We made a lot of other people in the park smile today. Much thanks to Dan and Linda for helping to lead the group around the Park, as our leader Cliff was off island. You guys and gals looked great and were in good spirits despite the gray clouds and soggy grounds. Rain or shine, the clinic always meets, so it’s a good idea to pack a towel and an extra shirt in the car just in case (no one likes driving home in a sweaty shirt anyway).

Next week is the Shoe Talk at the Running Room, and it will be well worth your time to attend. Make sure you sign the attendance sheet that will be passed around. Special discounts are offered to Shoe Talk attendees, and those that sign the sheet can qualify for them. This week we have our homework of 2 one-hour walks, and if want to see the full homework schedule, be sure to pick up a copy of Dr. Scaff’s book. If you can find a partner, you can save on the cost.

Keep up the good work!

Da Comment Corner:

Shoe Talk:

Running Room Manager Gaston, who has done several marathons (some under four hours), will share his expertise with all of us this Sunday. His knowledge of shoes and experience in running add a great deal of credibility and add validity that shoes are a very important piece of equipment in running.

The talk this Sunday, April 5, will be geared more toward the Beginners but everyone is welcome. The talks start at 9:00 a.m. at the Running Room on Kapahulu Avenue. Parking is limited. A 20% discount is offered on shoes throughout the year if signed up at the presentation.

Feeling Beauty:

When I round Diamond Head on my early morning runs, I never hesitate to stop at the lookout at its apex. Although dark, I can dimly see and feel the beauty of the locale; running heightens my senses – I obscurely see the waves breaking and hear its rhythmic, hypnotic rumbling and smell the freshness of the air as the wind blows gently. All this, combined with the “star glittered black velvety canvas” up above, gives me a feeling of peace, tranquility, and hope. In this moment, I feel so lucky that we live in such a beautiful place.

Apologies for the delay in the delivery of the update – computer was a bit ill. After consultation with Dr.Lew (webmaster), amazingly, its illness dissipated and newsletter able to be published.

See you at the water stops,


Blair’s Weekly Update 03-22-2015

Doc’s Talk:

Approximately 200 runners listened intently to Dr. Scaff who spoke again about importance of homework runs and monitoring your heart rate while training. Doc will be away next week but Dr. Richard Ando, a clinic member and a noted asthma/allergy specialist will speak on asthma and running.

This should be on everyone’s calendar as we, our children or someone we know is afflicted with asthma or bronchitis.

Table Duty:

Delicious finger sandwiches anyone? The Tony and Sandy Café opened for “business” and fed and quenched the thirst of all of our runners. Long time staffers Tony (with the Silver group) and wife Sandy (with the Beginners) gave us the extra treat today. Much mahalos!!!

Group Reports:

Advanced Group by Les Young:
(Pace <9 minutes per mile)


The Advance group was joined by nine members of the Pink group. They missed their leader Steve Cole who is on paternity leave with new daughter Rachel born 3/13/15 (8 lbs. 7 oz.). AG members were Nancy, Satomi, and Les. Les made sure everyone had sunscreen and peed clear. The AG planned a 12-mile run, but suggested to the guest runners to run their comfortable distance and at their own pace. We started at 9:00 pace and picked it up to 8:30 to the gas station. Five members of the Pink group headed back from there. Four continued with the AG to the first park turn around. Thanks to Tabitha for bringing the Pinks to us. If you want to join the AG again, we will meet at Paki at 7:30 a.m. next Sunday. Dave should be back from DC, but he might be late (jet lag). Pee clear and stay healthy.


The AG did another 12-miler out to the first park and back. Nancy, Neal, and Les were joined by Travis and Craig from the pink group. Dave is still in DC and should rejoin us next week. Nancy and Neal are training for the Hapalua half marathon in April. We went out at an average 8:35 pace and returned at an 8:35-8:40 pace. Travis and Craig are strong runners, but need to boost their weekly mileage to 25-30 miles/week. Abide by the 10% rule to avoid injury. It is starting to get warm out there so remember the Golden Rule: Never pass up water and pee clear. During your training run, you should be experimenting with carb, sodium, and water intake to determine how much your body needs and at what intervals. Careful with your sodium intake and blood pressure. Not sure where you are, consult your doctor. Find what work during training to be used on marathon day. Golden Rule: Nothing new on marathon day. Marathon day is not the day to see what works for you. Next Sunday run will meet at the second beach park at 6:15 AM. Run Sub4!!!

Red Group by Stephen Cole:
(Pace – 9:30 – 10:30 minutes per mile)

A new Red Group was formed by some people in the Pink group looking to run a bit faster than a 10:00 per mile pace. This new group is focusing on a target of 9:00 per mile as its goal for the 2015 running season.

We went out on Sunday with a total of 7 runners, including Steve, Linnea, Joe, Jimmi, Michael, Bailey, and Craig. We ran 6.6 miles at a 9:00 per mile pace for a total run time of about 59:00. It was a great day for a run, with some overcast clouds, but no rain.

Next week we will run the same route, looking to keep a consistent 9:00 per mile pace. We will also be meeting at 6:30 at the regular HMC meeting point to run an extra 5-6 miles before the 7:30 meeting time if anyone would like to join us.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 11:00 minutes per mile)

The Pink group aims to run an average 10 minute pace. This means slower sometimes (up that first hill!) and faster other times. We work on being able to talk, hydrate well, and have a fun run. This week, the faster Pinks broke off to form an as-yet unnamed group aiming to run an average 9 minute mile. We will miss them, but we won’t miss trying to chase those speedsters!

Our group of 14 runners consisted of Leslie, Chris, Jerome, Cap’n Bob, Doc Richard, Steve, Arleen, Doc Christina, Staff leaders Bill and Rosie, Fumiko, and new members Justin, Chas & Devin. We did 6.5 miles at our intended pace, and next week will be the same. Bill and Fumiko did 8 miles, going out to the gas station. For those doing the Hapalua, there is a group meeting at 6:30 to run for an extra five miles. All are welcome to join.

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)

Ron started with a safety briefing before the run and then led Donna, Makaai, Samantha, Ciana, Rob, Abraham, Bob, Jeff, and Carrie up and over Diamond Head to Triangle Park. At the park Ron discussed proper hydration – remember to drink water during a run but also remember to drink more water during the week. A question was asked about finishing a mid-week run by walking if you just couldn’t run the whole distance/time. Ron suggested taking purposeful walking breaks on days that you don’t feel like you can go the scheduled distance. Taking a walk break every mile, for example, helps you both physically and mentally. If you run to exhaustion, you are finished physically and your only choice is to walk or to stop. It is also an emotional/mental defeat – you had to stop before you intended. However, if you take regularly scheduled walking breaks on days where you are not sure you can go the distance, you get a physical break before total exhaustion takes over and you can resume running after each break with some renewed energy. Emotionally, instead of feeling bad because you had to stop running, you see yourself as in control of the run because you chose to take intentional walking breaks. You may be surprised to see how much farther you can go with some 30-60 second walk breaks.

The group proceeded down Kahala Ave., turned onto Aukai, and looped back to Triangle Park via Elepaio. Along the way Ron discussed some of the advantages of carrying a water bottle – you don’t feel hurried at the water stops when there are others behind you waiting, you tend to sip some air with the water sometimes resulting in some burping later, you can measure how much fluid you are consuming during a run, and you can take something besides water on the run. At Triangle Park Ron also mentioned that, although we stay together as a group throughout the run, when we get to Triangle Park the members of the group may self-pace back to Kapiolani Park using the 2-mile distance (or some portion of it) to finish strong or take some walk breaks.


  • Distance: 5.3 miles
  • Running Time: 55:29
  • Average Pace: 10:27

Next week we will go a bit further so remember to fit those mid-week runs into your schedule!

Black Group by Russ Honda:
(Pace – 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, and we welcomed back Lianne, but still on MIA Kiana and Ivan. We were joined by 2 new members and will get everyone’s names as they settle in a group they feel comfortable in. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Rd. where part of our group headed back. The remainder of our group headed down 18th Ave., on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. We hope in the coming weeks our MIA’s will be back so we can have a complete group outing. Good job everyone, continue on your twice a week runs, minimum an hour or more, see you on Sunday.

White Group by Jessica Spurrier, Monica Johnson and Blair Hoashi:
(Pace 12:00 – 13:00 minutes per mile)

Staffers Jessica, Monica, Lisa, Quen, Dwight, Guru Sam and Blair led approximately 22 exuberant runners up Diamond Head to Triangle Park, then turned back. Many of the runners did a lap around Kapiolani Park at the end to make it a 6 mile trek while others returned directly to the park to make it a nice four miler. The leaders kept the group energetic and high spirited throughout the run.

Thanks to “regulars” Russell, Elena, Melyssa, Brett, Monica, Jainey, Jin, Randy and others for helping to keep us organized. We were glad to have Kumiko, a marathon finisher and member of the group two years ago and her friend, Emiko, visiting from Japan, join us this morning. Also, Sandy and Paul moved up from the Blue Group and connected with us this morning. Welcome!

Please start your training off the “right way” by doing those two/three weekday runs. It’s a lifestyle change which could change your life – it did for me. I feel “guilty” if I don’t do at least an hour’s run during the week (as slow as it may be). Also, it’s a very good way to keep the weight off or maintain one’s weight. Haven’t you heard the slogan, “we run to eat”? Staffer Lisa mentioned that diligent homework runs equated to cutting an hour off her previous marathon time.

“Refueling for the soul” –an Oreo cookie at table duty after her run, per Jessica.

Blue Group by David Derby:
(Pace 12:30 – 13:30 minutes per mile)

Fiona welcomed our large group to the clinic and introduced Staff members Val, Maile and Dave, with Andy taking a leave of absence and Derby leading the 14ers for a couple weeks.

We started our run with 32 members, but 3 fell back as we trotted up Diamond Head.

We took an extra-long pit stop at “Operation Red Wing Medal of Honor Park” (still referred by many as Triangle Park or Fort Ruger Park) to talk about runner safety (no headphones, watch our lanes, watch for bikes & cars, people often use their cell & aren’t watching for runners on the street, etc.). We also talked about etiquette…single file, runner from behind, call out obstacles, etc.). There are a lot of runners and bikers during this time, but Blue Group did a very good job keeping the single file the whole run and running approx. 4.2 miles today.

Congratulations to all 29 Blue members who did a special video intro for us all – Mike (w/beard), Michelle, Emi, Marissa, Bri (or Bree?), Chani (?), Fiona, Jay, Jesslyn, Brent, Mary-Vic, Nathan, Mike (w/out beard), Jo, Robert, Tess, Stephany, Bruce, Yurie, Tween (?), Maile, Liz, Mark, Jeff, Melissa, Tabitha, Julio, Val…and me (Dave). Whew! (See pic)

Don’t forget your homework!

(All walking speeds and 13-minute mile > running pace.)

Lucky 13’s by Michael Gascun:

With co-run leader Kim away helping to make a difference in the lives of our community’s youth, Michael ran point with some caboose help from experienced runner, Jo, and group regular, Allison. Thanks, both of you.

We were joined this week by a few new smiling faces–including a really new face being pushed in a stroller. Overall our group number increased by five to 20.

Great job to all keeping up with the pace which we tightened up a bit and was clocked just below the mid-12s for the 3.57 mile run. Next week, we’ll be adding half a mile by taking the bigger loop around the zoo.

Don’t those lime green 2015 HMC running shirts look great?? They are tech material, high-visibility and a reminder on laundry day to do your homework run! No obligation, but if you buy one at the merchandise table before the run, you’ve helped to fund the weekly post-run refreshments that your co-runners all appreciate throughout the year.

Awwww Homework?!!? Run/walk for at least an hour twice this week with a day of rest in between. Your body will be grateful you did it when we storm the ocean side of Diamond Head hill the week after next. After a few weeks of making friends with the hill, we’ll start increasing distance by about two miles each month. So, do your homework now, or cramp later!

Have a great week everyone!

Green 15’s by Louis Crompton:

Nice to have a couple new faces showing up to go out with the Green 15 Team returnees. Our aim is to move along in the 15 minute/mile range and also to finish overall in the 15 range… that way the 15 Team can finish the HNL Marathon in about 6.5 hours.. we’ve done it for a few years straight… seems to work. Check with your various Intermediate / Beginner group leaders about their finish times over the last few years… if you want to finish the HNL marathon in December 2015 in 6 hour 36 minutes at a 15.1 minute/mile pace as we do, then come join the Green Team next Sunday. On March 22 Leah‘s husband Rich returned again with her… great… hope this is a trend. Luv it when returnees bring family or friends… And new comer Valeria proved her mettle… the 15 group left the park behind Scott …and after a pause to refresh, the Team did its first climb up Kilauea Hill… welcome to the Green 15 Team, boys and girls. Early finishers with Nana did the 4.4 mile trek in 67 minutes or 15 1/4 minutes / mile. Good job folks. Do your homework runs and incorporate hills. Next week to close out March we again do 4+ miles (not Kilauea). And on Easter Sunday please come out for the Shoe Talk… an interesting / educational / non sales talk about shoes… plus you’ll get a discount to use maybe in August when you want that pair of shoes to run the marathon… come out on Easter Sunday and wear your green. Aloha!

Sweet 16’s by Cliff Hand:

Twenty-one enthusiastic walkers completed the two turns around the park this morning under, once again, pretty much ideal conditions. We welcomed alumna Carmen back from last year, and also Isaac with his bride Yuko. Three or four totally new people showed up, and were introduced to the realities of a sixteen-minute walking pace. Everybody can do it without problems, but some of the newbies were not used to it and there was a little grumbling. Sorry I (Cliff) can’t remember all the names, so y’all will have to wait until Roanne returns next week to see your name in print!

I think we’re off to a great start this year, and there’ll be a lot of happy T-shirt owners in December.

Da Comment Corner:

Shoe Talks April 5th and 26th.

Please remember, your shoes are the most important piece of equipment in long distance running!

Staying in Sync:

Group members, please remember that the staff leaders are setting the pace for the whole group, not just for themselves or a select few. Many slow down or even speed up their normal pace to make sure that the group pace is maintained. Therefore, if in a particular pace group, let’s make sure not to run ahead or even “neck to neck” with your staff leaders. Group members should always run behind their leaders. Often times, even if one is running in unison with the leader, your pace might start to affect pace of the group so let’s let the leaders lead. Also, very difficult to maintain the exact pace all the time, so please be patient and just relax and enjoy the run. If the group is too slow, join a faster pace group and if it’s too fast, slow down to a group behind. Please be mindful of the groups’ members and its leaders.

We “Run to Eat”!

Start your training off properly by being conscientious about your “homework habits” (those two/three weekday runs). It could change your life – it did for me. I feel “guilty” if I don’t do at least an hour’s run or two during the week (as slow as it may be). Also, it’s a very good way to keep the weight off, either to lose pounds or to maintain one’s weight. Haven’t you heard the slogan, “we run to eat”?

Have a fantastic week and do your “homework”.

See you at the water stops,