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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.

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 11-27-2016

Doc’s Talk:

Dr. Scaff spoke about tapering, the Turkey Trot, the Carbo-Loading Party, and urged runners not to miss next week’s talk on marathon day preparations.

Table Duty:

Staff leaders Sandy and Dean who took care of the table today. Thank you for the wonderful food and drinks.

MPRRC Honolulu Marathon Tent Volunteers Needed

Marathon Tent Volunteers are needed in Kapiolani Park on Sunday, December 11, 2016.

We’ll have several shifts and you can make your choice. We will need the most people for the early shift when we set up food, drinks, etc.

Support our runners by volunteering at the MPRRC/Brian Clarke/Marathon Clinic/Valley Isle Marathon Tent.

Please sign up here:

Or you can email Joan at: jrdva4vp@nullhotmail.com

We’ll have several shifts and you can make your choice. We will need the most people for the early shift when we set up food, drinks, etc.

Early Shift (5:30 to 8 a.m.) We need about ten people to set up tables, chairs and banners, as well as make sandwiches and ice the drinks. Jennifer Wada is the supervisor as she has been in charge before.

Middle Shift (8 a.m. to 11 a.m.) Three people needed, including a massage coordinator, and two people on drinks and food.

Late Shift (11a.m. to 3 p.m.) Three people needed, including a massage coordinator, and one on drinks and food, and one to help with clean up about 3 p.m.

Wrapup Shift (3 to 5 pm) Two or three volunteers are requested to take down and load up materials used (any tables, chairs, sign/banners, etc.) as well as leftover food. Things need to be taken to Brian Clarke’s house and unloaded so at least one person with a van or truck is needed.

If you can help, please let me know your shift preference. Joan will get back to everyone with details by Monday (12/5/16).

Group Reports:

Advanced Group by Dave 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 and ran 15 at about a 8:50 pace. Next week we meet at Aloha gas station at 6:15 a.m., catch Doc’s pre-race talk, and taper to 10. Take it easy, continue your homework runs, and you’ve all prepared well :0)

Pink Group by Hao Yang:
(Pace 10:30-11:30 minutes per mile)

Brysen, Micah, Bob, Bruce and Hao began today’s run at 6am from Magic Island. We ran the first part of the Honolulu Marathon route and familiarized ourselves with the Marathon starting line, clinic runner meeting place, first water stop etc. We ran back through Ala Wai and stopped for Dr. Staff’s talk. The weather was rainy and windy, great for our 10-ish mile run.

As Dr. Scaff talked about today, we are tapering. This week, run 2 to 3 6-8 miles will be enough. Stay safe, healthy and injury free.

Next Sunday, we will meet at 7:30 a.m. at the clinic to hear the very important talk of Dr. Scaff. Later, we plan to do an easy 8 miles to complete our 2016 Marathon training. Only two more weeks to go, we can do this!

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

The Silver Group started with a whopping 19 runners for our tour of the front part of the marathon route. Lynnae led the group of Silverado’s which included: Russ, Lee, Kara, Trieu, Cindy, Rick, Paul, Tuan, Jerome, Hong, Jun L., Melissa, Henry, John T., Terry, Doc Joe, Tavy, and Robert S. This run included more stops with a brief description of what can be found at the particular point that could be useful on marathon day. We started out with moderately humid conditions within the first few miles that were a stark contrast to the cooler weather of the last few weeks. Later we encountered very blustery conditions that provided its own bit of extra resistance training whether we wanted it or not. It was a good reminder about drafting behind another (preferably larger) runner. Due to all the stops, the run seemed longer and legs felt heavier. Lynnae was little off in mileage estimate (oops), and the group ended at 11.75 miles.

The downtown portion of the run will be crowded. Starting from the IBM building on Ala Moana Boulevard, you may be weaving a great deal to maintain your pace. It may not thin out until you reach Kalanianaole Highway. Watch out for discarded rain-gear like trash bags on the road that can become a tripping or slipping hazard. The first water stop is at Iolani Palace / King Kamehameha statue. Don’t miss this smaller water stop; even if you don’t feel thirsty, take a drink. Be very careful of the cups on the ground at the water stops – they are very slippery. Runners have slipped on them and ended their marathon early. Going slower at the stops is a prudent precaution until you clear the clutter; it also helps you get more water down than trying to rush through and drink at the same time.

Homework: T-A-P-E-R! Tapering continues. In addition to Sunday, 2 runs of one hour each is sufficient. Target 20 miles this week. Respect the tapering schedule! Take very good care of yourself; avoid unnecessary risks and sick people (they will forgive you at the finish line). Continue mental preparation – picture yourself at different points along the course and with a strong effort in the last 4 miles from the gas station.

Carl’s Tip for a Fun Marathon: If you don’t think your first finisher photo will be to your liking, just run back down Kalakaua Avenue and jump back on the course to run though the finish line again. Repeat until you have the pose you think will work for you.

Training Comment: Marathon jitters have set in, as we’re now on the last 2 weeks of our journey together. The best way to deal with those is to be prepared. The marathoner’s motto is “nothing new on race day”, and we’re serious. Your shoes are properly worn in, you have your favorite socks, gear, and attire. And of course, you’ve determined which hydration aids work best for you. (Plan to take ~5 gels on marathon day for women, and perhaps more for men.) Oh, and don’t forget the anti-chafe stuff. Even if you haven’t chafed before, it’s going to happen on marathon day, so take precautions. Forget the training; it’s all about maintenance and staying healthy at this point. Continue your mental preparation – select your power mantra/song that will push you to the finish. Now’s the time to figure out logistics for the big event, how to get there, where to park, what to eat, and setting personal goals. You might also want to plan your meals for the week prior to marathon – determine whether you’ll be doing a protein-then-carbo-load or just carbo-load, and nix the gassy foods. Remember, no alcohol, which may dehydrate you; save that for post-marathon celebrations.


  • 12/4/16: 8-mile run to Ala Moana and back. We will cover final strategies for race day, practice our marathon finish, and tour the big white tents near the finish line. Meet at home base (Paki) at 730 am – Doc will give a very informative final talk for this season with a check off list for final race day preparations. Don’t miss it.
  • 12/9/16: Carbo load party. Invites available at Clinic.
  • 12/11/16: MARATHON!!!
  • 12/12/16: Post-marathon party at Gordon Biersch. Sign up at Clinic.


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

Another Good Sunday to Run a leisurely ten miles trek. Dr. Scaff was back with the reassurance that we are all ready for the Marathon and the hard work is over. Relax and stay injury free is the key now.

Peter ran through a maze of news for the coming week. Dr.Scaff’s Carbo loading party Friday December 9, The Post race at Aloha Towers, Gordon Biersch Party on Monday then our Annual Picnic December 18th… listen up next week for all this and more.

Leaders Rich, Jessica and Bob were on hand to lead us out, following the previous Turkey Trot Route! We lapped once around Kapiolani Park before heading up Diamond Head. With a strong Trade winds and Cloudy Sky it was very easy.

Getting to the water fountain after the Lighthouse, We found a longed Missing Marathoner, Malia. Then another couple whom trained with us earlier in the year, Mahina and Kanoi – these three were just ahead of us as we tackled the hill. We all enjoyed the easiest jog to the Triangle Park.

At the Park we reminded everyone to start tapering and next week, if you have a Marathon finisher t-shirt, please wear it! Only 8 miles next week.

Making a early turn onto 22nd Avenue, A early bathroom break was helpful to some. Then turning onto Kilauea Avenue, we found another Hero, Guru Sam sneaking into the posse. What Surprises today… Going down to the Gas Station we caught a couple of red lights. And another pair of lost runners.

Coming back from Nelson’s Oasis, Was Super Mika and her young son, George! Boy, a 16 miler so late, I can see these two finishing strong. We reminded them, only 8 miles next week… then no more running required!

Going up Kahala Avenue was easy this time, Least I forget next time it will be on mile 23 not mile 7. Thanks to Sam keeping us on Pace and for Rich leading most of the time.

Today we actually ran down Kalakaua Avenue to the Queen Kapiolani Statue. Ten Miles, Yes. Today we had leaders Sam, Rich, Jessica and Bob. Then our Regulators Chantel, Shan, Jamie, Elaine , Elena, Hannah, Malia, Russellx2, Andrew, Francis, Richard, Mika and George.

Table Duty was terrific, Thank You. The first few tents are going up and the Marathon is slowly taking over the park. Download the 2016 App… and see you All next week!

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

We had 19 runner’s start out this morning. We gave everyone the option of running 8, 10, or 12 miles today depending on how many homework runs they were able to get in. Jack said that we should be down to 30 miles, well even with a 12-miler, my total for the week was 18 miles.

Maile and I led the group out to the 10 mile turn around @ Waikoloa, then came back around to the finish line and around the Zoo for our 12 miles just under 3 hours, great job everyone.

Showed people what I usually pack in my water bottle waist bag, hand sanitizer, lip type of Vaseline tube for convenient size. ID and little extra money for the bus haha, but maybe for snack or drink at the Aloha Station. Also Dean had donated little Halloween pretzels that came in snack size so told our members to keep it till Marathon Day, thank you to Sandra, Tony, Eileen and Dean for the wonderful snacks along with water and Gatorade.

You should have your outfit picked out, nothing new so just to be sure put it on the side already.

Also we had 2 people take a fall today. Please be careful, don’t do anything that could cause injury, and avoid sick people, it’s too close to our race day.


Sweet 16”s by Roanne Abe:

We’ve got one more practice week together before Marathon Day! How time flies when you’re having a great time. You guys are so dedicated! We had over nineteen show up on Sunday – rain and gusty winds couldn’t keep you from training. You are all so awesome.

I know, it’s difficult to taper at this point. Who wants to just do 8 miles when we’ve done so much more for weeks on end? But we gotta keep to the game plan and be patient. As Dr. Scaff said at the clinic, “Don’t let the genie out of the bottle.” Keep the genie in till December 11th.

Next week will be our last minute tips and tricks for getting ready for the marathon. In the meantime, start making a list of the gear you will take with you on marathon day: what you’ll wear, carry, eat, etc. And don’t forget to plan out how you will get to and from the marathon. We’ll meet at staging area at 4:30 a.m. and walk together to the start line.

Homework this week is:

  • 2 or 3 one hour walks
  • stay healthy
  • stay safe

Green 15’s by Louis Crompton:

Our “fears” of a rainy & windy Sunday outing were for naught – we had a decent overcast / breezy day. There were 14 in the green starting blocks for a 10 miler for our tapered down Sunday… oops… a certain pace leader left home in a rush without his trusty Garmin… uh oh… only pace the green team had was his [and their] sense or feel for what a 15 m/m pace inherently feels like after 9 months of Sundays… sort of like doing our own Turkey Trot… after we arrived back in the park our #2 slot Karyn finally checked her smart phone app- distance was 10.28 miles and overall pace was … ready?… 15.02. Really should extend the Turkey Trot finish time to 2 1/2 hrs. Great job by the little green ones! We don’t need any pacer device… we know how to finish the marathon at a 15 pace. Mahalo to Sandra and her many helpers at the refreshment tables. Continue doing safe homework runs … no need for extra miles or speed at this point. Next week you may want to record or video Dr Scaff’s talk, then heed it. Our mileage Sunday will be about 8 miles. Aloha.

Da Comment Corner:

Nelson’s Purple Oasis:

Purple Staff Leader Nelson Shingano and his crazy fast Purple bunch are responsible for the always needed “Oasis” at the second beach park. Please remember that Nelson and his “gang” do this voluntarily, without any financial reimbursement or need of accolades – strictly from the goodness of their heart. We are very fortunate to have such incredible and thoughtful people!!

Please thank them for their generosity!!

Sincere apologies and I can’t remember everyone’s name – but generous and talented runners such as Marsha, Lorna, Tim, Dean, Carol, are a few of these benevolent Purples.

Thank you!!!

Carbo-Loading Party

Dr. Scaff’s annual get together is slated for Friday, December 6. Please get more info at the clinic for more details

The After Marathon Dinner @ Gordon Biersch December 12, 6:00 p.m.; cost $30.

Please sign up on the board.

Clinic Picnic- the Sunday after the Marathon, December 18th:

Bring in your latest gourmet offerings and share this year’s marathon experience with your fellow runners. Enjoy each other’s company as everyone basks in the positive glow of a/or another completed marathon.

Giving Back and the “Plus factor”:

If the clinic has helped you in anyway, a good way to give back to the clinic is to help other runners by volunteering to be a staff member. We are so fortunate to have such a great group of individuals who unselfishly give of their time and energy to form a stable nucleus and keep up the continuity of our 40+ year existence. But/and, we need your help to keep this spirit and tradition intact!!

Plus Factor:

Aside from helping others, we also help ourselves by maintaining a healthy lifestyle that keeps us younger, healthier and more vigorous. Running doesn’t just strengthen our bodies but it invigorates our minds as well. Those positive endorphins are priceless! Strong, healthy, and smart – near perfection!

So please reflect on your marathon training experiences and think about giving back and also helping ourselves!

See you at the water stops!


Blair’s Weekly Update 11-20-2016

Doc’s Talk:

Doc was not available so Peter reminded us about our usual to do list – tapering, sunscreen, hydration, etc.

Table Duty:

Thank so much to staffers Evelyn and Gail for the great food and drink. Your generosity is truly appreciated.

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace: <9 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 and ran 20 at about a 8:50 pace. Next week we meet at Aloha gas station at 5:45 a.m. and taper to 15. Hope to see you for the Turkey Trot on Thanksgiving :0)

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

The Red Group went out on Sunday with Lisa, Linnea, Steve, Sven and Jesse for our last 20-mile run. We started by running 13 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 20 miles. It was a great day for running with nice breezes and some clouds with light rain. We ran at about a 9:15 pace for a total running time of about 3:05:00.

Next Sunday we’ll be doing 18 miles starting at 5:15 a.m. from the 2nd beach park.

Happy running!

Pink Group by Hao Yang:
(Pace 10:00 – 11:00 minutes per mile)

Brysen, Micah, Leslie and Hao of Pink group started a 14-miler at 6:20 a.m. After regrouped at the clinic, we continued our run to gas station and back. Bob, Bruce and Asami joined us for the 2nd part of our run. It was a nice breezy day for a long run.

This Thursday-Thanksgiving is the Turkey Trot 10 miles. Hope you all have a great Turkey run and a Turkey meal! Happy Thanksgiving!

Next Sunday, we plan to meet at the parking lot of magic island at 6 a.m. We will run the beginning part of marathon and back to clinic for Dr. Scaff’s talk (about 7 miles). We plan to loop around Kapiolani park and back to magic island for a total 12 miles. Please feel free to join us!

A happy life is a good life.


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

The Silver Group had 13 runners this morning out for a 14-mile run. Silverados chose different points to join the group along the route. The extra early group included Russ, Lee, Kara, Trieu, Cindy, and Nicole, then the early group included Lance, Rick, Paul, and Lynnae. Tuan, Jerome, and Hong joined us at home base, where we met up with Jun L., Melissa, and Henry for a couple of miles before they left us at Triangle Park.

T-A-P-E-R! It’s taper time! What a beautiful word that is so pleasing to the ears of runners. You have worked so hard all season; it is now time to enjoy this tapering period as you scale back your mileage a little each week. The purpose of our runs is to keep the muscles limber. We’re not looking at building muscle anymore. Congratulations on getting to this point! Enjoy!

Homework: Target 30 miles this week. Remain deliberate with your training schedule. At least two times during the weekdays, 10 miles each, with a rest day in between.

Tip: We now want to shift our focus to the mental aspect of running. Focus on your mental preparation and visualization. What will be your strategy for attacking the marathon course? Will you be able to run a negative split? The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

Think about your supplement strategy, and how you will carry everything. If you don’t have a belt/pack, will you need one? Get your gear now to do some practice runs with it. The cardinal rule for marathoners: Nothing new on race day. Plan now and heed the warning.

Carl’s Tip for a Fun Marathon: See if you can get away with taking a fully-clothed shower at the cooling station after the finish line, by carrying a bar of soap through the race with you.


  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run to get you ready for feasting. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Meet at home base (Paki) at 7:30 a.m. 10-mile run through downtown to practice the first portion of the marathon route, and learn where all the “secret stops” are.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Welcome back to Jen who just returned from her cycling tour in Taiwan and Malaysia. We look forward to hearing about your travels and seeing your pictures.

Be sure to count your blessings this week. You always have more than you think. Happy Thanksgiving! Gobble Gobble!

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

Another Beautiful Day to Run was offered up today and A Strong 18 Joggers were in Top Form. A Big Thanks to Blair whom got up early to give us sendoff speech and final tips for the Marathon is only three weeks away! No extreme sports and do your best not to get injured.

Leading us out of the Park was Guru Sam and Leader Rich. Earlier It was nice to find plenty of open parking spaces and a slow day in the Park. The wind was blowing strong and a few clouds blocked out the Sun in the beginning. The Surf report was blown out chop and rough seas.

We Easily made it up Diamond Head and over to our Triangle Park. Some serious Joggers had us skip the usual pep talk. Just about the Doggie Park, Our Vocal Leader Sam had to let us go and tend to his personal itinerary.

Pace Setter Bob, worked his way up front while earlier he was unusually slacking in the back. On our way to the Gas Station was always pleasant and we got lucky on two red lights.

Sorry to say we lost two more runners, Russell #2 and Hannah. You were appreciated jogging with us and missed! Talking about missing, Lo and Behold… who do we see coming down Kalanianaole Highway but Mika and her young son, George! Heard they got an early start and they looked strong.

Thanks to Leader Rich leading to and from Wailupe Park. We certainly missed Nelson’s Oasis but we are tampering down. Next week, expect only a ten mile run. And if you need more practice. Thanksgiving Day Our Clinic has a Ten-mile race….

We finished our run going down farmer’s road and back up to Triangle Park. This point, we had Leaders Bob, Rich and Jessica. Our regulators were Elaine, Jamie, Chantel, Yumi, Stefanie, Andrew, Shan. Kamaile, Irina, Russell, Richard and Melyssa. A few took off going downhill but glad to say most if us stayed together going back to Kapiolani Park.

The Best Part had to be the well spread out table duty. Thanks to Evelyn and Gail, you two had the best watermelon, tuna sandwiches and special furikake Pretzels. Until next week, do your homework runs!

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

This morning we had 19 excited runner’s start our 12 mile run to Ala Moana to show our meeting place on Marathon morning @ 4:15-4:30 a.m. We continued along the route through downtown, up Nu’uanu Ave. We were able to make a rest stop @ Ed’s office in Cades Schutte Building. Nice clean bathrooms and cold water fountain and air conditioning even if offices were closed, such a treat, thank you Ed. We really missed Nelson’s Oasis and were getting hungry smelling all the food back through Waikiki.

Thank you to Gail, Evelyn and Libby for waiting for us, we didn’t realize we were the last group to return to the clinic start. Really enjoyed the tuna sandwiches, donuts, muffins, melons, clementine’s and furikake pretzels.

Hope to see most of you on Thursday @ Turkey Trot so that you can eat with no guilt. It’s the best run to keep your pace for the first half of the marathon.

We will see everyone on Sundat @ clinic because although it’s a 4-day weekend for some it’s too close to the Marathon and Dr. Scaff has a lot more helpful information before the big day.


Sweet 16’s by Roanne Abe:

Three weeks to go! Are you ready? Fourteen of us met at the park and we all looked ready: Annette, Sylvia, Fran, Chien-Wen, Glenn, Isaac, Pam, Harry, Annie, Yoshiko, Takashi, David, Betsy and Roanne. We went out for 10 miles and although the wind pushed us back going out, it helped push us up the hill coming back.

As we all get ready for marathon day, take time to visualize what you want to see and feel on marathon day — especially during the last 6 miles of the course. What will you see? How do you want to feel? What music and or thought will inspire you to dig deep and finish strong? For me, my rally sound is Beer for my Horses. A fun song to help me focus on the goal instead of how tired I might be feeling.

We have the Turkey Trot on Thursday. It’s 10 miles of fun to guess your time. Come and bring a friend. You can just fellowship during the course and enjoy Thanksgiving a little earlier together.

Homework is to keep your workouts safe and do about 1 hour 3 times this week. We’re in the home stretch, so stay healthy and consistent. The t-shirt and medal are just a few weeks away.

Green 15’s by Lou Crompton:

Most of us drove in to the park thinking we were going to get rained on today, but turned out to be a decent morn… we appreciated the trades and overcast skies. Thirteen of us lined up at the start with guest Harima-san returning again from Japan… he enjoys training with our world renown Green 15 team just prior to marathon Sunday. Tapering down means we only did 12.55 today and #2 slot recorded our official pace of 15.01 min / mile… sure would be nice if the Turkey Trot next year has a closing time of 2-30… that’s our 15.0 time. Thanks to Nelson for being open for our last visit of this training year… and to our lovely ladies for having all the refreshments for us at 1045. Next week it’s only about 10 miles… we could do that moving backwards… keep up the homework and stay safe out there. aloha

Da Comment Corner:

Marathon/Life Quotes:

  • “Life is like a marathon- full of ups and downs that take your breath away” – from Pinterest.
  • “It does not matter how slowly you go as long as you do not stop” – Confucius.
  • “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month” – Theodore Roosevelt.
  • “People who think they know everything are a great annoyance to those of us who do” – Isaac Asimov.
  • “Behind every great man is a woman rolling her eyes”- Jim Carrey.

Turkey Trot -a great way to start your Thanksgiving morning:

The Monday after the Marathon dinner at Gordon Biersch at the Aloha Tower – please sign up on the board – December 12. After the Marathon Picnic – December 18.

See you at the water stops!


Turkey Trot 10-mile run, Thursday, 11-24-2016

The Honolulu Marathon Clinic invites you to participate in the 2016 Turkey Trot!

*This Thursday, November 24, 2016 – Thanksgiving morning*

Preregister on-line at http://honolulumarathonclinic.org/turkey-trot/

Then bring the entry fee ($7 for preregistration, $8 race morning) to the Kapiolani Park Bandstand at 6:30 a.m.

This annual 10-mile run is a “predict your time” event – so anyone can be a winner!
No watches or timepieces of any kind, including mobile devices that have a clock, so leave them in the car or at home.

Prepare for your Thanksgiving feast with a brisk 10-mile run, …and Malasadas from Leonard’s Bakery at the finish line!

Join the fun! Entries are limited to 1,500 so preregister now.

Go to: http://honolulumarathonclinic.org/turkey-trot/

Blair’s Weekly Update 11-13-2016

Table Duty
Much thanks to Rosie (who just flew in from New York after her marathon) and Susan for the great table duty goodies!! Your efforts are truly appreciated!!

Turkey Trot – November 24th Volunteers and runners needed.

Group Reports:

Advanced Group by David Fitzpatrick
(Pace: <9 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. Some folks ran a little more than 17 miles, and some did more. Remember we have the turkey trot on the 24th, which a “watch free” 10 miler to assist with pacing. See http://honolulumarathonclinic. org/turkey-trot/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

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

The Red Group went out on Sunday with Lisa, Linnea, Steve and Chris for another 18-mile run. Congrats to all the runners in the 1/2 marathon. We started by running 11 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 18 miles. It was a great day for running with nice breezes and some clouds. We ran at about a 9:30 pace for a total running time of about 2:51:00.

Next Sunday we’ll be doing our last 20-miler of the year and starting at 5:00 from the 2nd beach park.

Happy running!

Pink Group by Leslie Ragodos
(Pace: 10:30 – 11:30 minutes per mile)

Today Brysen, Micah and Leslie were joined by a familiar face, Ryan O., for our early run of approximately 7.5 miles. Ryan has returned from running the Portland marathon in October. Congratulations, Ryan!

Rosie was back this week. She and Susan provided the snacks and refreshments. Thank you to all the volunteers that provide our snacks and refreshments every Sunday. Rosie completed the New York marathon last Sunday. Congratulations, Rosie!

Bob joined us for the second part of our run and continued with his own route. We completed our run today with about 8 miles to Aloha Gas and practiced returning via Kahala Avenue, for a total of around 15.5 to 16 miles on this beautiful cool and breezy day.

Next week, the Pink Group will meet at 6:15 a.m. at Kapiolani Park and run a total of 14 miles as we continue to taper.

Be safe and have a great week!

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

The Silver Group was split up this morning as many of its members were participating in the final race of the marathon readiness series, including Lynnae, Paul, and Melissa. They all looked strong when spotted along the course. Kara, Trieu, and Lee (sorry if I missed anyone) met early for a 16-mile run starting from Waiholo, and Carl started from Maunalua Bay for a slow recovery run after missing some prime training due to injury. Tuan was also spotted training alone along the route. Everyone’s doing what they can to get ready for the marathon that’s less than a month away, now. Keep your training up. It’s almost here.

Just being around runners participating in today’s half-marathon race was energizing as instincts to keep up with the pack kept kicking in. It was a good reminder that we can lose track of our pace very easily in race situations and begin to run too fast. The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

Homework: Last week of high mileage, whatever your high has been. Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can.

Tip: Get ready for marathon day. Not only should you have your clothes and shoes picked out already, but you should also consider bringing a small flashlight or headlamp to prepare for the dark conditions on marathon morning. You don’t want to walk into a pitch-black porta-potty hoping for no surprises. Things like sanitizing wipes, toilet paper, rain gear (aka trash bag), clothing you’re willing to discard after you’ve warmed up, may also be considered.

The runners-high moment: #1 – Catching sight of someone you train with when you’re out running and they’re taking part in a race. It’s inspiring to see how well they’re doing and also nice to see a friendly face along the route. #2 – Passing runners on Kahala Avenue during a race, knowing that your training has prepared you for a strong finish. #3 – Seeing supportive friends along the course, at the finish and the water stops.


  • 11/20/16: Last long run of 13-14 miles. Early group can meet at Waiholo at 6 a.m. to run out to the 2nd beach park then turn to head to Kapiolani Park and get there by 7:30 a.m. for Doc’s talk. This will be our last early meeting at Waiholo (*sniff).
  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Shout Out Corner: Congratulations to the many happy HMCers who completed the Val Nolasco Half Marathon on 11/13. Smiling finishers included – Paul, Melissa, James, Hong, Sam, Cassie, Rick, Tony, Henry, Terry, Cindy, Jan, Ivie, Leo, Miyuki, Robert, Sharon, Asami, John T. and Jun L. It started out to be a humid morning before the breezes kicked in. Good job, your HMC training is proving itself well. Hopefully your race experience will transfer to continued success on marathon day!

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

This week, White group runners were taken through the front portion of the marathon route to familiarize themselves with the surrounding areas, distances, landmarks, restrooms, etc. With 13 in tow, Leaders Richard x 2, Sam, and Jessica led the group in and out through Waikiki’s walkways and byways to Ala Moana Park, then on to Ward Theaters for a short water and restroom break before heading out to downtown. It’s a good thing everyone was well equipped with water bottles, as once we left Ward area, there were no water fountains until well out of downtown. After circling through downtown, we welcomed McKinley Car Wash’s cold water fountain where everyone was able to re-hydrate. Running in uncharted territory along with multiple stop and go traffic lights helped to keep the group together throughout the entire run.

It was comforting to know that after 8-1/2 months together, the group is bonding very well and is validated by the amount of laughter and conversation that occurs during the run.

This week’s runners included: Richard, Richard, Jessica, Melyssa, Russ H., Yumi, Darby, Elaine, Mika, George, Sam, Shan, Chantel, Kamaile, Andrew, and Evan. We did miss Elena (trip), Francis (trip), Sara, Blair (injured), Merr, Stefanie, and Ming.

A few shout outs
Best of luck and success in this upcoming weekend’s grueling cheer leading competition, as Coach Kamaile brings her team to compete at the Blaisdell! We know you will do well! Don’t forget to show up on Sunday to run with us!!!!

Congratulations to Lisa on a new addition to her family! I suppose we can excuse your absence over the past 9-months.

Welcome back Melyssa from her goodwill medical mission to Cambodia. You have made each of us a better person through the sharing of your experiences. – Thank you.

Last but not least, a bitter-sweet bon-voyage to our veteran runner Ming as she embarks on a new, exciting, and very important career position in Washington D.C. We believe that Ming will be incommunicado for several months as she explores the Smithsonian and its vast offerings. We have enjoyed your company while running and hope that you will continue to run where you relocate (even if it is cold or colder) … You will always be our dear friend.

The group clocked anywhere from 12 to 14 miles depending on whose GPS device was being referenced but we all preferred the 14 mile reading over the rest.

Finally, some last minute notes
Don’t forget to protect your eyes from the sun’s harmful UV rays.

Turkey Trot in two weeks. Rid yourself of any gluttonous Thanksgiving guilt by running early Thursday morning! If you don’t feel like running or are unable to run, please volunteer to help with the TT. Sign-up sheets on Sunday! You may even be able to catch a glimpse of long time elite runner and white group leader Dwight volunteering!

See you all on Sunday!

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

We had 19 eager runners this morning. We decided that we would do 14 to Nelson’s Oasis due to not doing enough homework last week. It was really Hot and Humid from the start. Andy left us at Triangle Park due to work calling. 4 turned around at the Aloha gas station because they had already done 4 miles before the clinic. We did quick water stops except when we got to Nelson’s so our time seemed fast. We did 14 miles @ 14:45 pace which included the stops. Next week we will meet at the clinic, but we will run the beginning route through downtown and back. Should come out to a 12-miler.

If anyone has donations for door prizes for the Turkey Trot please bring them to me next Sunday.


Green 15’s by Lou Crompton:

We had 9 at the start line today [plus 1 making food]. Definitely tapering back, only went out for 14 miles today… sure didn’t seem like much… and with a cool morning temp, a bit overcast, and decent trades… well no wonder we got back quicker than anticipated. Comparing a few time machines we concluded not everyone clicked the buttons at the same time… our overall pace was between 14.9 and 15.1… that’s OK, we are the 15 group, we’ll take it. Big mahalo to Nelson for surprising us by being open at the oasis. And mahalo plenty to our own lovely Dr. Susan for playing hostess-with-the-mostess today, along with a star from the NYC Marathon – Rosie who even brought a family member to help with the refreshments… thank you all. Next week we taper some more and plan to visit the oasis for the last time this training year. Do your homework runs; ok to taper back those also. Have you thought about how much $ you save by being in the HMC and Green 15 instead of jogging with those pay-to-play organizations? 30K last week and 1/2 marathon today each cost $60 or $65 elsewhere… how much did it cost to do the distances with us? You are a winner! Aloha

Da Comment Corner:


If you have been doing your homework over the course of the Clinic’s tenure, you are set to go! Maintain, relax and taper!!! No need to increase your mileage or efforts – you are ready! Congratulations on all of your hard work!

Malasadas/No Garmins:

“I went out too fast or I didn’t pace myself properly”, are the two most common comments I hear from disappointed finishers shortly after their marathon.

For many marathon participants, pacing is going to be the most important part of one’s marathon experience. Participating in the Turkey Trot is a great way to reinforce your strategy. How I feel at a certain pace – does it equate to the actual pace that I want to run? Or, perhaps a “negative split” plan might be good idea to run your race? This event is geared specifically to prepare us for the “big event” – part of Dr. Scaff’s overall training plan. Besides, winners get great prizes and Leonard’s is a sponsor! Fresh malasadas anyone?

See you at the water stops!


Blair’s Weekly Update 11-06-2016

Doc’s Talk:

Doc talked about maintaining and not overtraining. He mentioned that the “big day” is only a month away so all of your required training is “in you” – just need to maintain; no need to add additional mileage or training to your regimen. Tapering is a key to the whole process.

Table Duty:

Thank so much to staffer Scott and Willard for the great spread and also for staying open for business till the last groups came in.

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. Some folks ran a little more than 17 miles, and some did more. Homework runs are critical. Nancy, Karla, Donis and others are meeting up on veteran’s day for a long run. Remember we have the turkey trot on the 24th, which a watch free 10-miler to assist with pacing. See http://honolulumarathonclinic.org/turkey-trot/

For more good pacing information, see http://honolulumarathonclinic.org/2007/11/21/marathon-pacing-strategy/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

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

The Red Group went out on Sunday with Steve, Lisa, Sven, Jesse, Tabby, Melissa, and Earl for our first 20-mile run. We started at the second beach park, and ran toward Hawaii Kai for a bit before running to Kapiolani to meet the clinic. We had 13 miles at that point, and then ran back out after the talk for a total of 20 miles. It was a great day for running with a lot of clouds to keep it cool. Everyone did a great job, and we ran at about a 9:15 pace for a total running time of about 3:05:00.

Next Sunday we’ll be running 18 miles, meeting up at 5:15 a.m. at the second beach park for anyone that would like to join. The following week we’ll be doing another 20-mile run.

Happy running!

Pink Group by Hao Yang:
(Pace 10:00 – 11:00 minutes per mile)

This Sunday morning, Brysen, Micah, Leslie and Hao of pink group began our last 18ish mile run at 6 a.m.. We ran through Ala Wai and turned around after magic island to listen to Dr. Scaff’s talk. We were joined by Jeff and Bob and three brave Roosevelt high school runners to complete the 2nd half. We run through Kahala Avenue with a total distance of 17.75 miles. Our pace was between 9:30 to 10:30 minutes per mile. Rosie was in NY running the New York Marathon, good luck Rosie!

Next week, we will begin our tapering- 16 miles. We will meet at the clinic location 6am to run 7-8 miles. After Dr. Scaff’s talk, we will run to gas station and back for another 8 miles.

A happy life is a good life.

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

The Silvers did another grueling long run on a slightly overcast and humid day. Don’t sweat it, tapering is around the corner. Your legs should be feeling stronger each week. Listen to your body. Keep banking those miles for a couple more weeks. It’s going to pay off in the end.

Homework: Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can. Target 49 miles this week. Be sure to stretch afterwards and on your rest days.

Tip: Be careful. You should remain injury free with marathon a month away. Take a break from potentially injurious activities like hiking and surfing. There will be plenty of time to do that starting December 12th.

Start thinking about race day logistics. If you live far, will you be staying overnight in Waikiki or at a friend’s house? Will someone pick you up after the race or will you hobble back to the starting line area to find your ride?


  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon). Clinic runners will meet at Waiholo for 16 miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 6:30 a.m. and heads to Paki. On the way in please get in Kahala Avenue. The group starting from HQ will run to Trinity Church and back.
  • 11/20/16: 14 miles. Last long run. The taper has started.
  • 11/24/16: Turkey Trot! It’s HMC’s premier event. A 10-mile predict-your-finish race. Register on the HMC website, and bring $7 on race day.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.

Shout Out Corner: Congratulations to Jan who placed third overall in the first Tour de Cure 10K on November 6th! She rocked that course and all for a great cause.

Mahalo to the many donors who gave to my shoebox project! We have received many wonderful donations of school supplies, toys, and boxes. Your generosity is much appreciated and will definitely brighten up a child’s holiday this season. Boxes will be shipped off before Thanksgiving, so any last minute donations should be brought to Clinic on 11/13 and left in the corner by the table, or call me to make arrangements (237-4100).

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

White group runners encountered yet another great Sunday of cool trades. This week’s group was again led by Richard and Richard and joined by Sam and Jessica.

After the group contemplated whether to run the downtown front end of the route or the usual route, the majority decided to go with the usual route out to Nelson’s Oasis and back.

Joining in the run were regulars Elena, Elaine, Hannah, Sirena, George, Mika, Chantel, Ming, Yumi, Kamaile, Darby, and Russ H.

At the gas station, we parted ways with several who had other obligations or were carefully monitoring their injuries.

Although not running with us this week, we were happy to see Debbie on the route getting her 14+ miler in.

Garmin’s stats for this week:

  • 13.75 Miles rounded to 14.00 for purposes of mental motivation and feelings of self-accomplishment.
  • 3.23 Hours
  • 14.45 Avg. pace including water stops and water stop walking
  • 1,578 calories burned

A shout out to Bob who has been our regular leader over the past 8-months of marathon clinic running. We look forward to your return and hope that your work schedule does not continue to conflict with our HMC Sunday runs. You are missed and we look forward to your return.

Last but not least, it was another week without our other steady leader Blair. Blair expressed to me that he misses the group but needs to tend to an injured knee to ensure that it is fully healed before returning to hit the pavement. Blair, the White group misses you as well and sends its best wishes on a speedy heal and we all look forward to your return.

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

We started out with 15 runners this morning. We all agreed that it would be perfect weather to run a marathon today. We were also excited to taper-ha-ha.

Gave tips on practicing Vaseline on your feet for the long miles. It saved me in the pouring rain during Portland’s Marathon last month. Also told the group to run a straight line as possible, don’t’ zigzag because you’ll feel it in your hips later.

If able please sign up for the Turkey Trot on Thanksgiving morning, it’s a great way to check your pace and you may even win a prize.


Green 15’s by Lou Crompton:

Green Team had 12 starting today for our long run of the training year. On future Sundays we taper… next long run will be 2d Sunday of December, but we’re ready and look forward to it. It there was an Over & Above Award, we have 2 nominees: Nelson had the oasis open not once but twice for us… 2d visit was 1.5 hrs. after the first… not only him, but his crew there ready to offer medical advice or just share the aloha… we really appreciated that. Then upon arrival back in the park, we were delighted to find the refreshment table still manned by Scott and Willard about 1230. Did you notice how the food items were neatly arranged and the colors were complementary? Yeah, there was an Architect on duty… So many people have gadgets to track time and distance, but I’ll use the numbers from Kristina who was #2 right behind me today: 18.4 miles in 4 H 37 M for an overall pace of 15.0 m/m – again. Maybe too late for this year, but please consider extending Turkey Trot cutoff time to 2 1/2 hrs… green ones do 10 miles @ 15.0 pace or 150 M. Continue homework of 1 or 1.5 hr sessions… next week we’ll “only” go out for 14+ miles… tapering back.

Da Comment Corner:

Turkey Trot -Pacing Exercise:

Please sign up to volunteer or to participate in the event – Thanksgiving morning, November 24. The “winner” is not the fastest runner but the one who comes closest to their predicted time. I recall in the past, that we had two clinic members who hit their predicted time to the exact second and won the event!! Gobble, gobble!


Just about a month to the big day!! Congrats to all for your dedication and perseverance! Tapering should begin – just maintain – you already have enough training miles in you to finish and do well in the marathon. Also, too late to make up for lack of training – just be happy with what you’ve already done.

See you at the water stops!