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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 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,


Blair’s Weekly Update 03-15-2015

Doc’s Talk:

The cornerstone of the Honolulu Marathon Clinic program is: One hour of running or walking, three times each week. We keep it real simple: 1 hour, 3 times per week for the first 3 months. When you have to change we will tell you. Running/walking a half hour, six times per week Does Not Work! Later we’ll tell you why. How fast do you go? Never so fast that you cannot talk, and never so slow that you can sing. Real easy. Your Body Is Like An Engine: Your body is a running machine. The kind of fuel you feed the motor is paramount, but the muscles have to learn to use the fuel. We have 2 types of fuel in our body: 1) Carbohydrate or sugar: It is only good for about 20 minutes. 2) Fat: The long distance fuel. We have 2 types of muscle fibers in our body: Quick twitch and slow twitch. The quick twitch is the sprinting fibers. The slow twitch is the endurance fibers.

At 40 minutes you are burning 80% of your own fat. Therefore, if you can’t run for an hour, forget it.
As you start running an hour, you’ll notice you don’t feel good. We call that the PTA (Pain, Torture, and Agony). It lasts for about 12 weeks, 36 hours of training then it goes away and you feel good. For much more running-related information, read Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., available for purchase at the Honolulu Marathon Clinic on Sundays and online at: http://yourfirstmarathon.net/buy-online-today/

Table Duty:

Thanks to Blue Group staffer leaders Derby and Lisa for doing such a great job at table duty! Those energy bars sandwiches were great!

Shoe Talks:

First talk on April 5th @9:00a.m. (Geared for beginners but open to all)

***** Change in Second Shoe Talk Date –from April 19 to April 26th @ 9:00 a.m.:

Shoes are perhaps the most important piece of equipment in running. Attending the Shoe Talk at the Running Room is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees get a 20% off shoes coupon.

Staff leaders let’s adjust our runs to “fit in” the shoe talk schedule.

Group Reports:

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

The Pinks did 6.5 miles today with a large group of runners. Our pace was an average of 9:49 minutes/mile ranging from 10:20 to 9:25, and perhaps a little faster on the downhills. Various Garmin and phone apps give different readings, so we try to run at a pace dictated by our breath and the ability to maintain a conversation. Sundays are for long, slow runs. Even though we’re just running 6 miles, we will work on not running fast!

We talked about running technique for hills: shortening the stride and looking up.

And we discussed the benefits of cross-training on non-run days. Some of our runners ride bikes, some swim, and some do core training or weight workouts.

Our staff leader Steve was absent today because he has just become a father to baby Rachel. Congratulations to Juanita and Steve!

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

We started out up Diamond Head with our regulars, Jan, Doug, Yunis, Hannah, Tomoko and return of Kurt. We were joined by 4 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 Road and 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 Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)

Approximately 25 exuberant and high spirited runners, all in single file, climbed up Diamond Head under the “expert tutelage” of staffers Monica, Jessica, Lisa, Quen, Guru Sam, “Dr. Dwight”, and Blair. We missed staffer Bob today. Blessed with cool breezes and cloudy skies, the convivial running mates managed a 4 mile trek up and around Diamond Head; it was full of fun and laughter but with a touch of “determined effort” that justified that this jaunt was not just for fun and frivolity but to actually assist in our training. Many members finished up with a lap around the park to make the mileage close to 6 miles.

Melyssa, Brett, Elena, Russell, Jin, Jainey, Melissa, Christine, Randy, Ming, Jessica, Sirena, Curt, Francis, Stan and a slew of others made up the group! Great job everyone!

Special mention to Nathan C., who is back after almost a 10 year absence. Great to have you back and you haven’t aged a bit! (Must be due to all those great HMC training routines instilled in you those many years ago. Remember, when Pink group leader Rosie started with us? She now sets national running records for her age group!)

Please make sure to do our “homework runs” during the week; it is the foundation for completing the long runs and the marathon. There are groups meeting at Ala Moana Park during the week so please feel free to join them. Perhaps we might have our own White Group week day “homework run group” ; we will keep you apprised if this idea progresses.

Aside from the weekday runs, it is very important that you show up on Sundays to do the “longer runs” and get” acclimated” to the actual marathon route. It is also a great way to socialize and make new friends.

We continue our 4 -5 mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.

Blue Group by Derby Linden:
(Pace: 12:30 – 13:00 minutes per mile)

Congratulation so staff member Val Ogi who just ran the LA Marathon this past Sunday (5:13:07) in the scorching heat.

Staff members Fiona McNeill, Maile Burgey, and Dave Darby lead the group to Triangle Park and back to the clinic…duck soup for returning runners: Michelle Kim Stone, Remy, Jesslyn, and Brent. Many new faces and they all did a great job.

Continue to do your homework: At least 1 hour every other day.


Please remember to registered on the Clinic’s website and fill out the liability form. It’s painless and easy. Go to http://honolulumarathonclinic.org/ , Click on “Sunday Clinics” to register.

Here are some important dates to remember:

  • Hapalua Half Marathon – Sunday, April 12th – no clinic meeting
  • Shoe Talk – Sunday, April 26th @ the Running Room – 9 a.m. (1 hr)

(All walking/running speeds down to 13 minutes per mile running pace.)

Buff Walkers by George Ushijima:

It’s still March! Did we do our homework? Did we spend 2 different hours on different days on the road? I know it’s hard to get back into that routine, but it’s March. Today we were greeted with wonderful weather even though it was a slight overcast, there was no rain. Everyone had a nice pleasant walk that got extended a bit to go around the Zoo once. The 2nd time around, we just went up Monsarrat Avenue. and back to start and some wonderful refreshments. The group this time was much larger than last week. We had Tracy, Janet, Shay, Jan, Celeste Michelle, Roland, Veronica, Robert, Mike, Nat, Liz Paul, Mary, Wayne, Yoshiko, Helen, Lorraine, Lynda and Mike. Susan, Norm and George gave out the useful advice as we trudged along. Roger was there to give his wisdom and wish us well, glad to see he was still his charming self. Next Sunday, Susan will be guiding the group as George will be traveling. Don’t forget the homework to build up your stamina for this walk. There’s also the Shoe Talk coming up on 4/5/15. The plan will be to go around the park and the zoo twice next week, followed by going over the hill to visit Triangle Park and back the following week. On 4/5, Easter Sunday, we’ll just go around the park just once and break up to go to the Running Room for the shoe talk. Keep on Walking!

Sweet 16’s by Roanne Abe:

The day started off cold, but things soon warmed up. 17 of us braved the cold morning to welcome the sun: Harry, Lynn2, Dan, Sylvia, Annette, Judy, Macy, Abby, Linda, Michelle, Pressy, Chris, Mark, Peter, Brandi, Cliff and Roanne. We did 3.6 miles in a little over an hour, including the time taken to take in water. You all looked great and the smiles never wavered. Good Job! Homework is two 1-hour walks. The homework is key in getting your body used to long-distance activities and burning the bunker fuel called fat. If you need a homework buddy, Cliff is doing walks Monday/Wednesday/Friday @ 6 a.m. Please let him know if you are planning to join his early morning walks. He starts promptly at 6 a.m. It’s still a ways off, but please plan to attend the shoe talk on April 5th. Not only will you learn about shoes and ones that fit right to make your feet happy, but you’ll meet some of the great staff at the Running Room.

Green 15’s by Lou Crompton:

Happy to have a number of returning members of the 15 team, such as speedy Willard who finished the 2014 Marathon at 15.0 minutes per mile… also had Nanako back all healthy, and the Lovely Leah brought her hubby… always nice to see participants not only return but to bring friends or family… few years ago I mentored an MD to finish his first marathon and he in turn trained his wife and she finished her first marathon… one of our ladies, Aki, used her Green 15 training to train her daughter to compete in and finish the GAR in very good time for a 7 year old… really great to be able to better community health and improve their fitness one runner at a time. Our aim in the 15 team is to have a moving pace in the 15 min/mile range and also an overall completion in the 15 pace range. Two years ago the 15 Team had an average marathon finish time for all our participants of 15.1 minutes per mile…. in December 2014 we had a whole bunch of us finish at 15.1 minutes per mile – we could have been holding hands. We finish the marathon around 6.5 hours. year after year. So if clinic participants want to join us for a brisk walk or a slow jog, look for the Green 15 next Sunday. Six of our crew went out for a prescribed 4.1 miles outing and finished in about 15.8 minutes per mile, not bad for early March. Two of our staffers, Ryan and Gary, complied with a 14 Group request to trail them and pickup any strays… so they finished their 4.2 miles walk in about 17.5 minutes per mile… thanks guys. Green Team will still be in the 4+ mile distance next couple Sundays, at least thru the Shoe Talk in April… Come join us. Aloha

Gold Group 14’s by Dean Takashige:

This is week number 2 and we had a great turnout. Our headcount was 44, which is fantastic.

Some folks are trying out different groups to find what fits best at this time. Remember that you will take about 12 weeks to get adjusted to having your body in fat burning mode so you may not feel all that great at this time. But hang in there and it will get better. Fortunately we had great weather to run in, overcast with a slight breeze. Everyone looks like you are doing great for the second week of training.

For now just concentrate is trying to set a schedule where you can set aside an hour two days during the week for your homework. With at least a day of rest in between.

If you are looking for others to run with during the week Norm will be running Tuesdays and Thursdays starting at 5 p.m. at Ala Moana Park. If you get there later run in a clockwise direction and you should run into the group since the group normally runs in a counter clockwise direction.

Today was Amy’s last day as she will be going to the west coast, we will all miss her but wish her the best. She is planning to run the marathon in December with us. We all wish her Aloha till December.

Today we ran 3.96 miles in 1 hour and 15 minutes and burned 403 calories.

I will not be at the clinic next Sunday so look for Lisa. See you when I return.

Da Comment Corner:

Pace Groups:

I am sure the staff leaders have mentioned this numerous times but to just reiterate – we think, we have basically all of the “paces” for the marathon covered. As an example, the Intermediate group has 8 different pace groups that runners can join and also an Advanced Group that speeds through their training at less than 9 minutes per mile. The beginners have four to five groups, starting with the walkers up to runners pushing a 13-14 minutes per mile pace. The Intermediate Blues take over at the 12:30 to 13:00 minutes per mile.

Not sure about your pace? Ask one of the staff leaders.

Bike Lanes are for Bikers:

Please be careful when climbing up or heading down Diamond Head – in addition to keeping in single file, runners should be careful if entering the bike lanes as bikers heading uphill or speeding downhill can be very dangerous! And, they have the right of way! Thanks Charlotte for reminding us!

Mental Conditioning:

By now, I’m sure all of us have been “indoctrinated” to “homework runs” – it is the foundation of our marathon training. While it gets our physical attributes in gear, it also plays a very great part in the mental preparation of training for long distance running. Accomplishing these weekday runs gives us the “positive mental ammunition” needed for our Sunday runs; this then translates to positive experiences on our longer runs and ultimately the marathon. And, not to get too philosophical, but these positive traits soon become intertwined with our everyday habits and get juxtaposed with our everyday behavior and everyday life. (You gotta admit, we don’t meet too many grumpy runners!)

See you at the water stops,


Blair’s Weekly Update 03-08-2015

Doc’s Talk:

Dr. Scaff welcomed every back for another great season of the Honolulu Marathon Clinic. This is the clinic’s 41st year of existence!!

Welcome Back:

Great seeing all of our new running friends! Also, great to renew acquaintances with our clinic family. We’re off to a fantastic start as nearly 200 runners attended our initial meeting! The weather was perfect for the occasion, slightly overcast with a slight breeze.

Table Duty:

Special thanks to Silver group leader Lynnae and her brother, Andy for starting us off at table duty with a fantastic food spread! Everything was sooo good!

Group Reports:

Advanced Group by Les Young:

(Pace <9:00 minutes per mile)

The AG had no new runners today, the first meeting for 2015. Our leader Dave is in DC for two weeks. The AG’s goal is to run a Sub4 marathon (under 4 hrs.). Our running pace is 9 min/mile or faster. We average 30-35 miles per week, running at least three days a week to start. We have runners training for Boston and the Hapalua half marathon. Les and Nancy did a 12 miler today. Neal did 14 miles and Gene did 8. A Sub4 Marathon is attainable, but you gotta work for it. Join us!!!

Pink Group by Steven Cole:

(Pace 9:30 – 10:30 minutes per mile)

The Pink group went out with more than 20 people for the first HMC run of 2015. It was great to see some familiar faces, as well as many new people joining us for the inaugural run. Some of the returning Pinks included Rosie, Steve, Steve, Lisa, Linnea, Joe, Arleen, Chris and Kozo. We were also joined by a couple of younger runners, including Bailey (age 14) and Andrew (age 12).

We went for a 6+ mile run, along the 10K route up Diamond Head, down 18th Ave, and back via Elepaio Street. We ran at about a 10:00 pace, and finished in just over an hour.

We also took some time at Triangle Park to do some introductions and go over hand signals while we run. Next week we’ll do the same route and anticipate some people changing groups to zero in on their preferred pace.

Happy running, and we’ll see you next week!

Grey Group by Ron Alford:

(Pace 10:30 – 11:00 minutes per mile)

The first clinic day was a great Grey day! After a short safety briefing, Ron led out 16 Greys including Donna (Cruz), Leslie, Abraham, Annette, Lee, Diana, Robert (Smith), Melisa, Jeff, Harold, Cassie, Bethany, Marri, Rob, and one person who asked to move to the Pink Group before the first mile – didn’t get a name. All but two runners are new to the Marathon Clinic and most have not yet run a marathon! Welcome and thanks to Rob for getting everyone’s name during introductions!

Everyone did a great job moving over Diamond Head in single file. At Triangle Park, Ron completed the safety briefing and shared some tips on running hills (keep your posture erect, shorten your stride, and focus your gaze about 10-15 meters in front of you instead of looking at the top of the hill).

From Triangle Park the group headed back to the start. We passed many of the Ekiden Relay cheerleaders and got them to cheer for us too! At Paki, Ron held a brief question and answer session for the group then it was time to move on to the refreshments!


Distance: 4.1 miles

Running Time: 43:59; Total Elapsed Time: 1:01:43

Average Pace: 10:44

Reminders: Run at least 3 times a week for one hour each time.

Next week Ron will be on Hawaii for the Big Island International Marathon so Grey Group members will need to run with the Silver Group (11:00 – 11:30 minutes per mile) or the Pink Group (10:00 – 10:30 minutes per mile).

Silver Group by John Lau and Lynnae Lee:

(Pace 11:00-11:30 minutes per mile)

Welcome to the 2015 season! It was great to see so many returning Silvers, including a couple of new faces. We are certain to have another great season. We had 16 runners for our 6-mile trek including Speedy Joe, Jun, Dr. Joe, Tavy, Dawn, Scott H, Amanda, Koko, Moon, Paul, Kim, and several other runners. We took an easy, slow pace up Diamond Head. Today was a very nice day to run and overall, we had nice breezes. On our way back, we saw a number of runners (including Satomi) from the Rainbow Ekiden which had a number of events this weekend. John was sweeper for the return trip back to Kapiolani Park. Good job Silvers! Thank you Lynnae and Andy for doing table duty.

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.


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.

Shoe talks at the Running Room – dates to be announced soon.

Next week, we will slightly change our route to include the other side of the baseball field as well as restrooms. Ron (Grey Group leader) will be out next week so Silvers & Greys will combine to run as the “Chromies” again. You might want to bring a water bottle as more runners mean longer lines at the water stops.

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.

Informal Hapalua training – we will do extended training for those who are preparing for the Hapalua. We’ll tack on a few extra miles each week by running around the park, with the longest run being on 3/29.

As always, if you have any questions regarding training for a marathon, please feel free to ask the staff volunteers. See you all next week. –John

A special mahalo to those who helped with set up and take down for this first Clinic. Thanks also to Tony for cutting the oranges, Dr. Joe and Tavy for sharing homegrown bananas, and Cliff for the peanut butter pretzels to supplement our refreshments. This table duty was a team effort; mahalo!

Black Group by Russ Honda and Ivan Irie

(Pace – 11:30-12:30 minutes per mile)

Today’s run consisted of all veteran marathon clinic members of Yunis, Hannah, Tomoko, Jan, Doug, Devan, Ivan, and Russ running from the clinic start to triangle park. We decided to a short run as some of us ran prior to the start of the clinic as part of their Hapalua training. Here are the numbers… Mileage: 4.6 miles Average pace: 11:46 Homework for the week is to run twice a week for one hour. Next week, we may increase the mileage to about 6 miles, depending how the group feels

White Group by Bob Choate and Blair Hoashi:

Pace – 12:00 – 13:00 minutes per mile)

Welcome back!!! A revitalized group of staff members are taking the reins of the group as “Guru and the Caboose” are taking a break from the “rigors of leadership”. Staffers Bob, Monika, Jessica, Lisa, Quen, Richard and Dwight along with Sam and Blair, led a contingent of about 25 runners through an easy 4.5 miler. While most of our members were returnees, there were a few new faces – Chad, Wendy, and Paula (?). Jin, Jaimie, Russell, Melissa, Brett, Ming, Elena, and a few others that I missed (apologies) were part of this contingent.

We were blessed with a bit of wind and cool conditions which made for a near perfect running day.

As Dr. Scaff mentioned this morning, the key to our training is our “homework runs” during the weekday. We ask runners to do two one hour runs during the week; it doesn’t matter how far or how fast; just an easy “jog” around the park or neighborhood; your speed will come later.

We continue our 4 – 5 mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.
Blue Group by Derby Linden:

(Pace 12:30 – 13:00 minutes per mile)

A great start to a new beginning! Lots of new and old faces but the group leaders will soon know all of you.

This year, Andy Hirano, pace leader had all his ducks running in formation. He has been dubbed “DD” (Daddy Duck). The rest of the staff members are: Val Ogi, Fiona McNeill, Maile Burgey, Dave Darby (travelling) and last but not least Derby Linden.

DD eased the group to a nice 4 mile run leaving Kapiolani Park up to Triangle Park and back. That will pretty much be the route for the month. You can look forward to 2 miles increase each month and soon the staff will have all runners begging for more!

The group runs rain or shine. So matter where you live, it’s always sunny at Kapiolani Park.

The Beginners: (All walking speeds and >14-minute mile running pace.)

Lucky 13’s by Kim Ramos:

New Staff Leaders Michael Gascon and I, Kim Ramos, were pleased to lead our group the Lucky Thirteens for the first time. There were lots of new faces and familiar faces in our group. We ran around Kapiolani Park for 3.58 mile in about 1 hour and with an average of 17.06 minute per mile (including water stops) burning 500 calories. Along our run we stopped at every water fountain to get water and give running tips and answer questions from members in the group. Some runners went ahead and some runners ran/walked behind us. We encouraged our runners to either stay with our group or join other groups either higher or lower next week to find their comfort zone in running. Overall today was a great start for the upcoming Honolulu Marathon Clinic season. Homework: Run two times this week for an hour to keep your muscles limber for the week. See you all next week.

Golden 14’s by Dean Takashige:

To all our new running friends we welcome you. Glad that you were able to get up early and make it down to the park. It was a little chilly this morning, so I know it was a major decision to get out from under the warm covers…lol

To all our returning running friends welcome back and don’t forget to share your stories with our new friends.

Let me reassure you that you all did great this morning. If you feel any soreness in the next couple of days, that’s to be expected. It will get better in the coming months.

This morning by time we got started it warmed a little bit but remained nice cool and breezy. Which is the ideal conditions to run in.

For those of you that had no problems keeping the pace but still felt like it was too slow, feel free to experiment and run with the 13’s next Sunday. Led by Kim and Michael; if you are not sure ask me and I will make sure you find them.

For those of you who could keep up but it took all the effort you could muster; hang in there since this is only the first Sunday. I recommend you do your homework this week, I will cover that shortly, and join us next week it will slowly get better. Feel free to ask me or any staff member and we will try to answer any of your questions that you may have or direct you to someone or Dr Scaff to answer you.

For those of you who absolutely couldn’t keep up the pace come see one of the staff members, you may want to try Cliff’s walking group till you get a little more conditioned and stronger, then you are welcome to come back if you feel like you want to go faster.


Weekly homework is 2 runs during the week for at least an hour- at this point the distance or the speed does not matter. The main point is that you spend at least an hour; with a day of rest between runs. Example since we ran today your next run should be on Tuesday for at least an hour. Then rest a day and run your next homework run on Thursday. Then we will see you on Sunday.

Today we ran for 1 hour and 17 minutes, for a total distance of 4.3 miles and burned about 431 calorie.

Everyone have a great week do your homework and we will see you on Sunday.

Buff Walkers by George Ushijima:

We all had a nice stroll around Kapiolani Park, twice. There were about a dozen of us. Walkers attempting to get in step toward the next marathon include: Liz, Paul, Susan, Norm, Yoshiko, Tracy, Jan, Celeste, Natalie, Roland, Michelle & Michelle. Everyone had fun despite the cold. We will remember that some of us need to register on the website as members of the Honolulu Marathon Clinic, including George. We’ll look forward to seeing all return on the next Sunday. Don’t forget the homework. Keep on Walking!

Da Comment Corner:

Shoe Talks – April 5 and April 19 at 9:00 a.m.:

Shoes are perhaps the most important “piece of equipment” in running. Therefore, attending the Shoe Talks on April 5 (geared for beginners) or April 19 (all others) at the Running Room (on Kapahulu Ave.) is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees will get a 20% discount off of shoes good until this year’s marathon. Manager Gaston, a veteran of many Honolulu Marathons is an excellent speaker and an excellent resource.

Single file please and watch out for angry oncoming runners!

It is very important to have everyone abide by this policy especially when heading up Diamond Head. The other year, a very disgruntled oncoming runner swore obscenities at the groups and even tried to trip one of our members! Please be careful!!

See you at the water stops,