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The Honolulu Marathon Clinic is for anyone planning to participate in the 2016 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 13, 2016 until the December 2016 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

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Road Trip to 2016 Portland Marathon

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Addendum to Blair’s Weekly Update 09-25-2016

October 9th Portland Marathon Update:

Our race “Bummer Stickers” have arrived. We are having a Team Meeting on October 2 at LaMariana Sailing Club. Doc and Donna Scaff will be sending us off with some words of wisdom and encouragement! If you would like to join us, please call Darla at 808-216-0223 for Team Meeting details.

Bummer Sticker

Blair’s Weekly Update 09-25-2016

Doc’s Report:

Dr. Scaff talked about digestion and “regularity”. Full talk available on “thumb drive” – see Bruce Mullikan.

Table Duty:

Thanks to Stephen, Red group leader for the great drinks and food!

Third and Final Bus Run – Oct. 30th:

Please sign up!

Fare is $3. The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependant on route. Please check with your group leader as to your start location. We ask everyone to show up at 7:15 a.m. so we can board the buses promptly and leave on time. It’s a different experience than our usual Sunday runs; think of it as another race in the clinic’s marathon readiness series!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station, ran about 16 miles. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Some folks are doing the 808 Race 25K next week and others running the Portland marathon in two weeks. We wish them the best 🙂


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

The Red Group went out on Sunday with Jun, Lisa, Sven and Chris for another 16-mile run. Steve had table duty this week. We started by running 9 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 16 miles. It was a very warm day with a lot of sun and thankfully a few sprinkles of rain. We ran at about a 9:35 pace for a total running time of about 2:34:00.
Next Sunday is the 25K run in Kailua, so some will be doing that run while others will be doing the same run next Sunday, meeting up at 5:45 at the second beach park for anyone that would like to join.

Happy running!

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

The PINK group met at 6:20 and ran a different course to avoid the long stream of riders in the Century Bike Ride, running anticlockwise around the Park, through Waikiki, and to the end of the Ala Wai to complete 6 miles before the start of the Clinic.

It was good to see Dr. Scaff back with us again!

The second 10-mile part of the run completed the last 16-miler of the month, out to the invisible phone booth and back.

Our runners were leaders Hao, Henry, Horatio, Leslie, and Rosie, with regulars Earl and Ryan O, plus two new runners to our group: we welcomed Bryson and Micah (apologies if misspelled). For the second run, Bob and Eugene joined us, and Rosie dropped back because of illness, saving energy. We missed out on our visiting Australian friend David who runs with us when he is in town. He couldn’t find us, so he ran by himself to the second beach park. We hope he’ll be with us next week.

Next week we plan to meet at 6:00 a.m. (sorry so early, but it’s time to get in training for those very early start races in the Readiness Series) and run down the Ala Wai to Ala Moana to get in 8 miles before the Clinic starts. Then we’ll run another 9 or 10 miles to do our first build-up run to the 30K distance.

Just a reminder: The Sunday runs are our long, slow runs to give us road time, strength and endurance. From now on, the distances are taxing so be wise, listen to your body and breath, and enjoy your team-mates!

Don’t forget the homework runs, two or three times a week, one-hour minimum, or two 90-minute to 2 hour runs. It may help to include some serious hill work, e.g. Tantalus once a week, for strength and cardio fitness. It will pay you back!

Good luck to Henry and other HMC runners in the 25K this weekend!

Silver Group by Carl Silva:
(Pace 11:00 – 12:00 mutes per mile)

Thirteen Silver runners, met up for 16 miles. The group met early in the morning, crazy but with smiles. John L. and Paul led the group without an ounce of fuss. Runners in the group included Melissa, Hong, and Russ. But that’s not all the runners within this awesome crew. The group included John T., Elizabeth, Samantha, Rick, Carl, Cindy, Lee, and Trieu. On this warm and sunny morning, our pace was smooth and fast, but with the mileage piling on, it seemed we might not last. We pushed ahead and persevered, a big part of our training, though with the heated day, we wished it might start raining. With only sprinkles, the miles came and went. Our run was done and we had fun, but feeling slightly spent. The training for the week is still ahead, but today’s is finished, done. Do your homework, get some rest, and get set for next Sunday’s run.

Triangle Park was where we met to get some good advice. We talked about the bus-run and if the mileage would suffice. 15 miles is what it gives, from Makapuu to Kapiolani Park. And if you wanted to get more miles in, on an extra lap you could embark. Kapiolani Park is 1.8 miles around, but tack on the zoo and you get 2.3 miles of ground.

Tip: If you’re running in the Marathon Readiness Series races, use them as to prepare. They get you used to exciting starts and faster paces that could lead you to despair. Going out too fast can blow your whole race plan, but if you keep your head, you’ll be happy that you ran. Practice keeping calm in the excitement of the race, and you’ll be well prepared when it’s the marathon that you face.

The runners-high moment: Odd thoughts that run through your head when you’re running 16 miles like, “I wonder if I can make the summary rhyme?” It’s thoughts like those that keep you going and help take up the time.


  • 10/2/16: 16 miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park then heads back to Kapiolani Park. Group starting from the park will run to Trinity Church and back. 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season.
  • 11/13/16: 5th and final race of the Marathon Readiness Series

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

The morning started off with a small crowd as Dr. Scaff talked about nutritional tips and gastronomics. Then Peter mentioned the After Race Party…Monday following the Marathon, this year will be held at KCC. Bus Run #3 will be October 30 and another important date, October 16 Kapiolani Park is holding the Komen Cure Race, so no official marathon clinic.

Breaking up into our sub groups, Jeff and Blair were back to Lead us into another round of informational thought. The White Group was told as the last Sunday of the Month; Kahala Avenue was a must. Leader Sam led us out of the park at a good warm up pace.

Today we had 19 at the start with Ming trying to sneak in without notice, Well I noticed! Getting to the base of Diamond Head, Pace Setter Bob took over. The Surf was looking enticing and trades were just perfect. Nice to see the overgrowth shrubs trim back to make more room for our perfected single file pattern.

At Triangle Park Blair led three veteran marathon runners (over a hundred years’ experience he stated) into their best tips to do a marathon. It was a long talk… What, Francis best race was 3:20 that’s awesome!

Back to running! At the Doggie Park, Sam and Blair said Aloha! While the White Group chug a lug our way to the Gas Station. Thanks to Richard whom helped lead the group at various points.

At Wailupe Park, we lost another pair. Jessica and Ming, who only wanted to run 12 miles. Truly sad for Nelson’s was only a mile away. Reaching the park, we savored the cold blue Gatorade and Pretzels. Thanks to Jamie, we were off for mile 8 or the Lutheran Church water fountain.

So many obstacles today with the blue trash cans and junk appliances stacked on the sidewalk. And we all noticed the Bicycle Race going about with police officer at each intersection. Coming back was a trip,

Kahala Avenue was so ever long! Pace Setter Bob reached his goal and with Richard’s help, the Group made it to Triangle Park. 15 strong and easily outnumbered by the Ladies. I said this before, if not for our beautiful ladies – I would not be doing this hours of running.

Coming up/down Diamond Head, Our Group stuck together. Bob fell back a bit and was pushing it. What amazed me was my group waited for me at park corner. I Sprinted in and led them halfway through the park.

We were out so long, table duty was gone. Let’s talk next time about changing up our plan and do a few miles before our morning talk.

Today’s Leaders Sam, Blair, Jessica, Bob and temp. Richard. Our Fantastic Regulators were Francis, Eric, Russell, Ming, Jamie, Kara, Hannah, Camaile, Chantel, Mika, Darby, Elena, Elaine Debbie and Andrew. Hope I did not miss anyone.

We missed quite a few runners, keep doing homework runs. Next week, Blair stated a 14-miler run. Maybe our first 18-miler on October 16th. Plenty time for everyone to catch up. Tuesday Night, Run is there for your taking. Weekly mileage is important in October. Aloha!

The Beginners:

Green 15 by Lou Crompton:

Welcome back to two people who we hadn’t seen in a while: Dr. Scaff and our own staffer Scott. We had 11 go out on a decent day “all the way” to HI Kai Drive and back… no loop today… saving that for another Sunday. A number of tracking devices had the same 15.6 distance and time so we accomplished our mission today with a 15.3 min/mile overall pace. Good job by all the little green ones. Do want to thank Nelson and his lovely “medical staff” for being at the oasis … we enjoyed the goodies and glad we didn’t need any medical assist. So what happened today back in the park? After we returned, 2 Intermediate groups came in, one walking group, and we knew at least some walkers were still out on the roads… no refreshment tables for dozens of thirsty hungry folks. Jeff offered up some nut bread from his secret stash – much appreciated by all. We know people have schedules and emergencies pop up, but it would be great to have some refreshments for the noon time crowd. Next week we’ll add another 1/2 mile to go out a little further again. DO HOMEWORK! Aloha

Golden 14’s by Roanne Abe:

Eleven more weeks to go and that t-shirt and medal are yours! As Dr. Scaff said today, you have the marathon in you. All you need to do is keep yourself healthy and injury free until marathon day. Ten of us met at the park today: Pam, Sylvia, Lynn, Dan, Ron, Harry, Glenn, Fran, Masaki and Roanne. Rain or shine, there we were and we went out for 16 miles. None of doubted that we could do it and I know that we’re in good shape for marathon day. Cliff should be rejoining us next week, and we should all start practicing our word puzzles again.

Next week, Oct 2nd, the merchandise table will be back. So if you want to do some extra reading and Dr. Scaff’s many talks at your fingertips, pick up a copy of his book. And if you have a buddy that wants to do the same, save some money and get two at a discount. The bus run signups are out and if you are going to do it, please sign up now so we can get a good estimate on how many buses are needed. This is the last one of the year, so please try to make it.

Homework this week is 40 miles for the week today (including Sunday’s mileage). You guys/gals look strong and I look forward to seeing you all again on Sunday!

Da Comment Corner:


On an early morning run past the Hilton Hawaiian Village, I noticed a bikini top strewn on the running path. Of course, I diligently looked for its owner but to no avail.

Brain Rules, a book by Dr. John Medina, a noted molecular biologist states that “exercise boosts brain power; aerobic exercise just twice a week halves your risk of general dementia and cuts your risk of Alzheimer’s by 60 percent”.

“The moment my legs begin to move, my thoughts begin to flow”, Henry David Thoreau

While sipping a margarita and gorging on “El Grande” nachos on the outside lanai at the Mexican Cantina at the Ward Center (it used to be Compadres), I glanced up to notice the construction on the luxury condos next to the Ward theatres (called Anaha). Every fourth floor is slightly offset from the previous four floors- scary or architectural marvel?

See you at the water stops!


Blair’s Weekly Update 09-19-2016

Table Duty:

Thank you Ron for the great goodies and waiting for everyone to finish!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala gas station, ran about 16 miles. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Please keep a careful eye out for dehydration, it was very warm today towards the end of our run and hydration is important – especially prerun. Here’s a link to an interesting discussion.


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

The Red Group went out on Sunday with Steve, Linnea, Jun, Lisa, Sven and Chris for another 16-mile run. We started by running 9 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 16 miles. It was a very warm day with a lot of sun and temps above 80 by the time we finished. We ran at about a 9:35 pace for a total running time of about 2:34:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 5:45 a.m. at the second beach park for anyone that would like to join.

Happy running!

Pink Group by Leslie Ragodos:
(Pace 9:30-10:30 minutes per mile)

Today, on this nice breezy day, the Pink Group ran our second 16 miles of this training season. Runners today were Bob, Hao, Henry, Kozo and myself. We bravely practiced running the Kahala Avenue stretch of the marathon on our way back.

Congratulations to all of the runners who completed the marathon readiness race last weekend.

Only three more months until the marathon. Make sure you are consistent with your weekday runs (2-3 long runs per week) and Sunday long runs.

Next week we will meet at 6:20 a.m. again and run another 16 miles (6 + 10).

Have a nice week and be safe!

.Silver Group by Carl Silva
(Pace 11:00-11:30 minutes per mile):

Trade winds and blue skies greeted the Silver Group today, as we continued our training for the big day in December. John L. and Paul led a group of 16 runners that included Melissa, Koko, Cindy, Cassie, Samantha, Lance, Lee, Hong, John T., Rick, Trieu, Doc Joe, Tavy, and Carl. Lynnae was sweeper, having overslept. We are increasing our mileage now to push into the 16-mile realm for September and part of October. The long runs are necessary to prepare us both physically and mentally for 26.2 miles. This is the time to keep up with your homework and put in the miles on Sundays.

The group took our usual break in the shade at triangle park to discuss different methods of training. Speed work is one method used by some to train. It was suggested that this type of plan be used during shorter, homework runs rather than the long runs on Sunday. Hill training is also something that can be added into a shorter run to test and increase your strength and stamina.

Homework: Don’t skip these as they are critical to your training. Two times during the weekday, 8-12 miles each, with a rest day in between. Stretch after your run. Remember the 10% rule to avoid injury – weekly mileage should increase by no more than 10% per week.

Tip: When the long runs feel like their dragging you down and are too big to manage, try breaking them up into smaller sections. Don’t think about starting at Kapiolani Park and running 16 miles out and back. Just think about the part from Kapiolani Park to Triangle Park. When you’ve made it there, focus on Triangle Park to the gas station. Keeping your mind focused on smaller distances can prevent you from feeling overwhelmed on the run and hopefully make it an enjoyable time on the road.

The runners-high moment: What brings a moment of happiness along the running route? Running over Diamond Head, early in the morning, looking out over that beautiful ocean view. Most people are stuck in a dark bedroom while you’re out on the road doing something that benefits your body, mind, and soul. Really, there’s no better way to start the day! (Non-runners may think this is crazy, but they just don’t know what they’re missing.)


  • 9/25/16: 16 miles. Early groups can meet at Waiholo at 6 a.m. to run out to first beach park and back. 2nd start option at 6:30 a.m. to catch the earlier guys headed back to Kapiolani Park for the talk. Those starting from Kapiolani Park will run out and back from Paki Ave to Trinity Church on Kalanianaole Hwy. Heads Up! Honolulu Century Ride. Watch out for bikes on the road – strict “single-file rule” on Kalanianaole Hwy to keep everyone safe.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season. Silvers will do a special route.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

Shout Out Corner: Congrats to all those who completed the 20K race on September 11th. Many were happy with their race performances. A special congrats to our very own Doc Joe for placing third in his age division! Show off that medal with pride. You earned it!

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

We had another Great Talk and Super Good Weather for today’s run. Missing Jeff and Blair to give a short talk during our sub groups meeting, Leader Bob winged it the best he could do. Breaking further into our white group talk, I noticed a larger turnout that normal, counting 28 runners.

With Guru Sam back from a short vacation, He gladly led the group out of the Park. Going Up Diamond Head, Pace Setter Bob took over and kept the 12:30 pace or close to it. Reaching our first mile was blessed with so many happy faces.

Going onto Triangle Park is always nice with a downhill road. With a few newer runners Bob reminded the call out words we use while jogging. Single File, Bicycle and waving our arms when we change to walking. Also to note, Next week we plan to do a 16-miler. But this could change.

Around Doggie Park and onto the Gas Station was very pleasant with the trades blowing strong. Bad News for the Men’s Bathroom was down at the Gas Station. Out last was Bob, yes, I used the ladies room.

Thanks for holding up for me down the road. But Jessica pushing me to run at a 10 minute pace probably was what did me in later at mile 10.

Good News, at Wailupe Park we found the new refurbished restrooms open. No port a potties! Reaching Nelson’s Oasis was very rewarding with a cold drink and Pretzels. After a 5-minute break we took off for an easy return trip.

Farmers Road was a point where heat and the sun can take a lot out of you. Most the group now numbering 22, kept going strong. Somewhere before Triangle Park, Bob broke off and started walking with Sara.

Don’t get too down with setbacks. We are so close to the Marathon and little more homework runs we will rebound. My fault was sprinting and a stomach flu on Friday.

Thanks to Linda, visiting from California whom joined Sara and I walking. From afar we could see the white group still going. Then the Blue Group came up and passed us. Tried to run with them until Sam, whom was parked at the lookout, called out my name.

So Linda, Sara and I did that famous Blair Trick and beat everyone back to the Park. Thanks Sam! Big Congrats to Young boy George and Darby whom came in first and second.

As normal, our group broke apart on the last mile. Hope Blair don’t get word of this, Next week may be better with his Wisdom.

Today our Leaders were Jessica, Sam and Bob. Our regulators today were Andrew. Stefanie, Sara, Chantel, Melyssa, Darby, Hannah, Francis, Russell x2, Shan, Alfredo, Mika, George, Irina, Yumi, Elena, Elaine, Justin, Jamie, Ming, Linda and Brysen. Sorry I missed out someone’s name. You were appreciated.

O, remember… Nice to have you back Richard. Maybe next week, run as far as you can then call for the Sam Emergency Pick Up. Or just walk it off.

Take good care everyone and see you all next week. Don’t forget two homework runs and drink plenty water every day.


Buff Walkers by George Ushijima:

Eight pairs of soles took off for Kalanianaole Highway this morning. We enjoyed the trade winds which were especially helpful in pushing us up the backside of Diamond Head.

Had a couple “lessons learned”. We saw the possible negative effect of not having breakfast. And, we saw the effect of going out “too fast” (about 30 seconds per mile faster than the goal pace) when we slowed down (about 90 seconds per mile slower than goal pace) on the return leg. Fortunately, nothing fatal, just things to keep in mind.

The most important thing: We persevered.

No, the most important thing: Thanks to Ron and his gang for waiting for us slowpokes. The Gatorade and food hit the spot.

Sweet16’s by Roanne Abe:

Can you believe we have 12 weeks to go before Marathon day? How time flies. We did pretty good time this week and got in 15 miles with 16 people in the group: Dan, Lynn, Sylvia, Harry, Glenn, Masaki, Candi, Karen, Fran, Pam, Linda, Lily, Macy, David, Arlene and Roanne. Congratulations for sticking with the training program! You guys looked great! Cliff we missed you!

Keep up the good work and stick to your homework plan! Homework for this week is 40 miles total. And start looking at your shoes. If you think you’ll need new ones by Marathon day, now is the time to buy them and break them in.

See you Sunday!

Green 15’s by Lou Crompton:

Wow, the science of nutrition is confusing to us simple folks who just want to run in ever widening circles… last week our good Dr. T said eat iron; this week eat protein like meat… does this mean we should leave the shoes ON the horse when we barbecue one? Dunno… We had 14 at the start today including the long lost Miss Thailand who returned from her mainland US excursion – welcome back! We headed out to break the 15-mile threshold. Yea, mission accomplished! My Garmin said we did 15.08 miles in 3H 53M for a 15.4 m/m pace… we’ll take it. Our thanks to Nelson for having the oasis open, and to Ron for the refreshments when we arrived back in the park. And speaking of Ron, check out the nice photo & article on pg. 6 of the current Hawaii Sport magazine. Next week it’s more of the same for us now that we are 15 milers… keep up the homework, our Sunday mileage is getting serious. Aloha

Da Comment Corner:


Great job to everyone for sticking with it! Only a short time to go before the big day!

Third Bus Run coming up on October 30; part of the clinic’s readiness series.

See you at the water stops!


Blair’s Weekly Update 09-11-2016

Doc’s Talk:

Dr. Alan Tichenal was our guest speaker who spoke about iron in running and in life. Thank you Dr. Tichenal for a very informative talk!

Table Duty:

Thanks to staffers Susan and George for the great spread at the table! The fruits, the PBJ, Nutella covered pound cake and the rest of the goodies were awesome!!

Group Reports:

Pink Group by Leslie Ragodos:
(Pace 9:30 -10:30 minutes per mile)

Today Hao, Jeff, Kozo and I ran our first 16-mile run in two segments of 6 and 10 miles. For the 6 miles, we ran to the end of the Ala Wai Canal at Ala Moana Boulevard and came back on the other side of the canal with a partial loop around the zoo. For the second part of our run, we ran past Aloha Gas to the former telephone booth and back.

Congratulations to our runners who ran the Marathon Readiness race (Henry, Horacio and Ryan L.).

Next week we will meet at the same time and location (6:20 a.m., Kapiolani Park) and do a similar run.

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

We missed our energetic leaders Bob and Melyssa who were participating in a 20K at Barber’s Point this week. So, our leader going out to the Kahala gas station was “senior member” Charlie, who very unselfishly reigned in his speed and led the group at its prescribed pace. We had 23 members running with us at the start. While a few runners had to cut their run short at the gas station, the rest of the enthusiastic pack of runners persevered through the rest of our trek with heart, dedication, and minimal whining (just kidding; everyone was so dedicated and disciplined) for our first 16-miler. A very hot sun beating down on us didn’t make running conditions very easy. Yet the hardy group persevered and completed its goal – to reach the turnaround point at the water stop at Trinity church and back (8 miles out and 8 miles in). We are always grateful for Nelson’s Oasis and we “double dipped” in this luxury, by utilizing it coming and going.

Stalwarts Charlie, Jessica, Elena, Elaine, Jaimie, Hannah, Russell, Russel, Francis, Katy (Darby), Debbie, Irina, Shan, Atilla, Sara, Chantel, Kamaile, Mika, George, Kara, Ming, Blair and newcomer Jackie were members of this very energetic group. (Sorry if I missed anyone!) Great job on your first 16-miler!!! It was tough but you did it!!! Next week, an easy 14-miler.

We miss our spiritual guru, Sam who is traveling abroad.

Please be diligent yet akamai with your homework as we continue our 14-16 milers. Please remember – no need to try too hard on your homework runs- we do not need to get injured or lower our immune system by overtraining at this point. An hour to an hour and one half of nice easy running is all that is needed at this point. Only 13 more weeks before the marathon. We might schedule one or two 18-milers before we start to taper.


Sweet 16’s by Roanne Abe:

Welcome back everyone! Hope you had a great Labor day celebration last week and were able to do your long walk as well. Fourteen of us made it to the park this week: Glenn, Harry, Dan, Lynn, Sylvia, Pam, Candi, Arlene, Lily, Karen, Annette, Macy, Linda and Roanne. Cliff is off visiting family this month, but we know he was with us in spirit. We did 14.5 miles today and boy was it a hot one! Thank goodness for the Oasis! Much thanks to Nelson! The miles go by so much faster.

We have a little under 90 days to go before marathon day. Are you getting ready? Got your clothes figured out? Shoes you want to take? Snacks/drinks you want to enjoy along the course? If yes, way to go! If no, keep working on figuring out your winning combination. There is still time.

Homework this month is a minimum of 30 miles and a maximum of 50 miles. You should be working about 3 times a week (excluding the Sunday group walk). For example, you did 14.5 miles today (30 – 14.5 = 15.5 or about 5 miles on Tuesday, Wednesday, Friday).

Green 15’s by Lou Crompton:

Surprised to learn at today’s talk that most of us are deficient in iron… can’t count on my 1 a day multi-vitamins… it has 0. Guess I’ll have to start noshing on thumb tacks. Since Labor Day weekend had no HMC run, several green ones got together informally and skipped around the area for 14 miles… did that with an overall 15.1 pace. Thanks to all who showed up. Today we had 10 assemble for a little more mileage… and to witness our staffer Susan receive a well-deserved “award” from our leader… doesn’t get much better than that… then we went out to catch the 9:30 a.m. mass at Holy Trinity. Back in the park my measuring device recorded 14.8 miles with an overall pace of 15.4 m/m. Going out was pretty decent with nice trades, but just sun and no trades along Kahala Avenue coming back… yeah, “good training” to meander down Kahala Avenue at 11 a.m. with no trades… that’s what we do. Wonder why the Garmin says 14.5 miles during homework runs and 14.8 on Sunday? May be some algorithm they use… I jog during the week, walk on Sunday… maybe the earth tilts more on Sunday? One of life’s mysteries. Thanks to Nelson and to George & Susan for the refreshments when we needed them. Next Sunday we’ll break that 15 mile threshold … sounds far. Nah, just a few water stops… I never think about a 26.2-mile marathon, just go to the next water stop only 2 miles down the road…about 12 swigs of water and you get a tee shirt… you can do that. Apparently there’s a bug going around that is causing a respiratory ailment… serious enough to cause some people to miss work or school. Stay away from folks who cough!

Da Comment Corner:

Running (and Golf):

Running colleagues Russell and Sara both agreed that running while focused on something other than our aching legs, heavy breathing, or thinking about how many more miles ahead, makes running much more “bearable” or even enjoyable. Group running helps a great deal in our rigor – idea interchange like talking story, exchanging divergent viewpoints, rehashing lame jokes, etc., help take our minds off our task at hand (perhaps a return trip on Kahala Avenue during a 16-miler or other physically or mentally tough runs).

I remember many, many marathons ago, I played the perfect round of golf, shot by shot and hole by hole at the Hawaii Kai golf course “in my head”, while running the marathon (from about mile 3 to about mile 13). I was trying out visualization techniques and it did help to some degree. Of course, the marathon due to its length, continued to wear down my body and psyche and, on the way back on Kalanianaole, my visualization techniques receded and “crumbled” and a heavy dose of reality sank in as the soreness of aching knees, pressured toes, and cramping calves started to prevail. Still, it turned out to be one of my faster marathons and I did win the ACE of the month for my golf group.

FYI – I just read a Runner’s World article about how elite runners use metacognition – thinking about what to think. Whaaat??? As an example, elite runners plan at mile 13 as to what they should be thinking about, not just plan as to when to take their gel or water. Perhaps for us non elites, the term we should use in our marathon planning is “wishful thinking”?

Our third and final bus run is scheduled for October 30:

The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage approximately 15 miles). It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Again, water bottles are recommended as the water stops are few and far between. A signup sheet will be posted so please sign up ASAP. As mentioned in a previous newsletter, it give members a new running experience – think of it as a part of the Marathon Readiness series with no fee (only bus fare of $3).

See you at the water stops,