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The Honolulu Marathon Clinic is for anyone planning to participate in the 2018 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 11, 2018 until the December 2018 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

All Clinic participants, new as well as returning, are requested to complete the 2018 Registration Form.

HMC Footnotes 7-15-2018


So, you’re a marathon runner, or working to become one. If you’re not already used to it, get used to the “why” questions. Why would you want to run that far? Why would you do that to your knees? Why would you be out there in the sun? Why do you torture yourself like that? The answer is simple – to a runner. A person who trains for a marathon becomes deeply in tune with the body’s subtle cues.

The marathon runner knows, for example, that when both thighs cramp up just as you climb up a curb and you start breathing like you’re doing natural child birth, you might have pushed the workout a little hard and hydration strategies may need to be revisited. Or, when the water comes into contact with the raw spot on your backside that you were unaware when you step into the shower after a run, and a flash of pain shoots through your body, your inner self tells you some petroleum jelly may be in order to prevent chafing. Such inner focus is achieved through the discipline of long distance running much faster that years of meditation on a mat will bring it.

It’s running and that keen connection you gain with your body, that teaches you that Plantar Fasciitis is not a decorative vine that grows along your roof’s side panels; Achilles Tendonitis is not the full name of the Greek warrior of legend; and Iliotibial Band Syndrome is not an upcoming concert. Wisdom that you gain through the miles gives you a deep understanding, right down to your sole.

Runners are a special breed. We’re a concoction of energy gels, power pretzels, public water fountain water, sunscreen, lubricants, and pure determination. We push our limits, rather than limit our push. Whether it’s through pure determination or delirium from near exhaustion, it all counts. So be proud to be a runner, and not just any runner, a Marathon Runner. If you’re taking a break, come back and join us. You know you miss the endorphins, and when someone asks you “why,” just smile, lace up, and leave. They won’t understand until they join us on the road.

Shoebox & School Supplies Collection 7-22-18 at the Snack-table

If you didn’t know, Lynnae collects shoeboxes throughout the year and fills them with school supplies and other items for children who may not be so fortunate to have those things readily available to them. The boxes are packed and gift wrapped each year closer to Christmas, and shipped. She will be accepting shoeboxes and school supplies while at table duty on July 22, 2018, if you’d like to help with this very worthwhile project.

Pink Group by Hao Yang (10 – 10:30 minutes per mile):

Some of the Pink Group started their morning run at 6:15 a.m., with special guests –Britney and her boyfriend. We ran to Magic Island, along the Ala Wai and back through Waikiki. We were later joined by more Pinks and couple new members-Jose and James, both are active duty servicemen in the Army and Navy.

Pinks continued our run to the gas station and back, for a total mileage was 14.8 miles.

Homework : Two to three weekday runs, at least one hour each for a total weekly mileage of 26 – 28 miles.


7-22-18: we will meet at 6:15 a.m. to run to Magic Island and back. After the talk, we will run another 8 miles to the gas station and back.

Silver Group by Carl Silva and Lynnae Lee (10:30 – 11 minutes per mile):

The Silvers ran a 12-mile course at just under an 11-minute pace, on this warm and humid day. We felt some relief from trade winds along the route, but Summer is definitely here. The group started from Waiholo, led by Lynnae, and included Lee, Gene, Ben, Michael, Ryan, Jerome, Daryn, Darren, and Carl; we even held Henry back from joining the Pink Group as we traveled up Diamond Head Road.

The beginning of our run started out with a short game of hide-and-seek, with the leaders being “it.” Carl found the group at the gas station as they were about to head out, and Lynnae quickly found them, as well. We revealed to them that this was a training tactic to get them ready for next week when neither Lynnae (on table duty) or Carl (Scout Camp) will be running with the group. Lee will lead the group, starting at Waiholo from 6:30 a.m.

Tip: Running with the Sunday group is not only a great way to have fun on the run, but it also gets you accustomed to running in a crowd. When we run in single file, you have to adjust to the runner in front of you to avoid bumping into each other. Marathon race day at the starting line is when you’ll feel like cattle in a corral where you’ll be running in a very crowded field for several miles and will have to constantly watch for what the runners in front of you are doing. Take advantage of your training with the group now to get used to this.

Runners High:The feeling when a cramp releases, especially after eating mustard.


7-22-18: 12-miles. Lee will lead the group.

7-29-18: 12+ mile run with Baby Kilauea, but no shortcut from Triangle Park.

8-5-18: 12+ mile run.

8-12-18: 14-mile run. Second Clinic Bus Run. If you plan to ride the bus, be at Paki Ave by 7 a.m. and bring $3 for bus fare. Otherwise, the Silvers who aren’t riding the bus will start at 6:30 a.m. from the Hawaii Kai Dog Park and run to meet the bus-riders at Sandy Beach. It may be a small group, as some runners my be participating in the first race of the Marathon Readiness 5-race Series, the Boca Hawaii Norman Tamanaha 15K at Kapiolani Park.

Black Group by Maile Kondo Burgey (11-12 minutes per mile):

The Black Group’s total mileage today was 13.56 miles. We started a little bit early to earn some miles before we headed out to Kahala. The Sun is getting strong and our practice miles stretching longer. So we’re taking advantage of the cooler hours and being early birds for some of our training. We did a figure eight route around the zoo, gaining about 2.88 miles. It was good warming up before the regular Clinic starts.

Six members joined us for the early start this morning, with one more joining us after the Clinic’s announcements, when we headed out to Kahala. Our run included “Kill Hill,” and I was surprised that everybody raised their hand when asked if they wanted to go up that steep hill. I’m so proud of you!

We kept drinking water and getting enough rest at each water fountain so that nobody got dehydrated. Our group did great at checking with each other to monitor everyone’s condition and see if anyone needed help. Today’s weather was kind of crazy, voggy and humid, which made us feel so heavy but we made it through.

Please don’t forget to sign up for the second bus run August 12th. The sign-up sheet is on the bulletin board.


7-15-18: Meet at 6:45 a.m. for some early running. If you can’t make it, it’s ok to come at 7:30 a.m.

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

Breezy to gusty trades were welcomed by White Group members. We were led out by leaders Richard, Sam, and Violet with Mika, Yuna, George, Scott, Danell, and Jaime following closely behind. We missed the presence of regulars Elena, Malia, Donna, and a few others who were traveling during these summer months or just plain busy. The group did 12 miles, with a few runners turning around at the gas station due to other prior commitments. The rest continued on to finish the 12 miles.

The breezy winds masked the actual humidity of the morning and made the run bearable. Part of the group did a consistent 12-minute per mile pace, while the other half did a 12:30 – 13 minute per mile pace.

Sightings: A couple of runners did see Russell H. who is out of running commission for the rest of the year due to a procedure. We also saw speedy Yumi, who started early and finished when we were on our way out.

We will continue to do 12 miles for the upcoming week and hope to be met with breezy trades once again. At 12 miles, we are at that point of bearable and manageable. Once we take the leap to 14, it is imperative that we are committed to doing homework runs twice a week and a long run on HMC Sundays.

Please don’t forget the sunscreen, UV protective eye wear, and to always hydrate.

See all of you on Sunday!

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

There were eight Blue Group members starting out on this hot Sunday morning. Four members completed their 12-miler. Three of us turned around at the Aloha Gas Station and ran the Honolulu Marathon Route back through Kahala Ave. It was a hot day and it took its toll. The members turning at the gas station only did a total of eight miles.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

Green 15 by Lou Crompton (15 minutes per mile):

Wow, my book “Your First Marathon: The Last Word in Long-Distance Running,” is worth $100! So buy your own copy and have Dr. Scaff autograph it. But to get the full value read it, keep it for reference, and don’t part with it for many years. Green Team had a new face today, but the distance and heat gave her second thoughts. Hopefully, we’ll get another chance next week. We scooted out to the first beach park and came back via a punishing Kahala Avenue for an 11-mile trek over hill & dale, in 2 hours and 50 minutes for an overall pace of 15.5 minutes per mile.

Thanks to Miss Annette for the assortment of goodies when we returned.

Reminders: Do your homework training during the week and sign up for Bus Run #2 when you first arrive at the Clinic next week, July 22. The signup sheet is on the bulletin board. The Bus Run is scheduled for August 12.


7-22-2018: We’ll be going 11.5 miles.

Sweet 16s by Annette Hayes (16 minutes per mile):

The Sweet 16 walking group did 12.5 miles under warm and muggy conditions. Remember to drink fluids along the way. Now is the time to experiment with snacks or replacement gels or chews. Thank you Roland for the refreshing watermelon at the table. That was the perfect ending of a warm day. Don’t forget to sign up for the next bus run on August 12.

HMC Footnotes 7-8-2018

Aloha and welcome to HMC Footnotes, the renamed newsletter to help keep our running community updated on what’s happening with the clinic. We hope you enjoy staying connected with the Clinic and using this newsletter to remain current in your training. We meet every Sunday from March until the Honolulu Marathon start in December, to train and have fun on the roads. Come back and join us if you’ve been out. It’s always good to see our fellow runners!

Pink Group by Hao Yang (10 – 10:30 minutes per mile):

This Sunday, several members of the Pink Group met at 6:30 a.m. We ran along the Ala Wai and back through Waikiki before returning to Paki Ave for Doc’s Talk ( around 5.2 miles). We were joined by more runners at the park, and the Pinks continued our run to the gas station and back with an additional loop around Kapiolani Park for a total mileage of 14 miles.

Homework runs: 2-3 times weekday runs at least 1 hour each. Make sure to rest between your long runs. Happy running!

Upcoming: 7/15/18: Meet at 6:15 am at the clinic to run along Ala Wai to Magic Island and back through Waikiki (6 miles). We will run another 8 miles to the gas station and back after the talk.

Silver Group by Carl Silva and Lynnae Lee (10:30 – 11 minutes per mile):

The Silvers did their first, full 12-mile run at an average pace of 11 minutes per mile, on this breezy but hot, sunny day. The group was led by Lynnae and included Sandra, Ben, Brian, Kin, Ryan, Daryn, Kevin, and Carl. It was a challenging run with the inclusion of Baby Kilauea at the tail-end of the run, but everyone finished; Kin even tacked on 4 more miles to beef up his training. His recon run brought news that the water fountain and the faucet in the men’s room at the first beach park are not working. Hopefully the Parks Department can repair them soon.

The added miles were challenging to the group, but if we focus on making sure we do our homework runs during the weekdays, it will help our performance on Sunday. Keeping our bodies acquainted with running long distance in these homework runs, prevents us from feeling the shock of the miles on our long-run day.

If you didn’t know, Lynnae collects shoeboxes throughout the year and fills them with school supplies and other items for children who may not be so fortunate to have those things readily available to them. The boxes are packed and gift wrapped each year closer to Christmas, and shipped. She will be accepting shoeboxes and school supplies while at table duty on July 22, 2018, if you’d like to help with this very worthwhile project.

Tip: As the miles increase, so does the risk of injury. One of the most nagging injuries is Plantar Fasciitis. Dr. Scaff spoke of it a few weeks ago and noted that changing your shoes to a different brand from what you normally use, can help. It changes the points of pressure that are repeatedly placed on your feet as you run those long miles and may help you feel better. You may also try rolling your foot over a frozen water bottle following a run to relieve pain and reduce inflammation.

Runners High: delicious snacks at the end of a long run.


7/15: 12-mile run. meet at Waiholo at 6:30 a.m. to run to the park in time to hear’s Doc’s Talk.

7/22: 12-mile run. No leaders that day as Lynnae has table duty and Carl will be on a Scouting event. Bring Shoeboxes to Lynnae at table duty.

Black group by Maile Kondo Burgey (11-12 minutes per mile):

The Black group was led by volunteer staffer William, because group leader Maile was out of town. The members maintained a good pace, to finish a strong 12 miles. They didn’t go up Kahala Kill Hill, choosing to go on Kalanianaole Highway instead.


7/15/18: We’ll meet up at 6:45 a.m. to run 2 miles first.

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

There were nine of us in the Blue Group, this wonderful Sunday morning. Tannia, Mary, Tess, Alva, Hee Young, and Hunter started out from Waiholo St. and came to meet us at Kapiolani Park. They finished their 12-miler by heading back to Waiholo. Andy, Vijay, and myself headed out to Kahala Aloha Gas Station. I’ve just returned from running the Gold Coast Marathon in Australia last Sunday, so decided not to push the mileage today.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

Green 15 by Lou Crompton (15 minutes per mile):

Our thanks to Dr. Titchenal, for his talk on nutrition (and answering the potato chip diet query). Green Team had 14 in the corral this morning for a 10.5 mile hike up and down the hills – went out to Beach Park 1 and back via Kahala Ave. (hot & no trades as usual) in a time of 2 hours and 42 minutes, for an overall pace of 15.4 minutes per mile.

Thanks to Susan and George for the plentiful refreshments. Our collective thanks to Carl for attempting to reboot the HMC newsletter. Aloha


7/15/18: We go out for 11 miles, goal of 30 miles per week at this time.

Sweet 16s by Annette Hayes (16 minutes per mile):

The Sweet 16 walking group is now up to 12 miles. Our goal is to increase our mileage by a half mile each week. Continue your homework during the week and remember to drink water.

Blair’s Weekly Update 12-03-2017

Doc’s Talk:

Dr. Scaff gave his year-end talk on preparations, process and completion of the Honolulu Marathon. For first timers, these formulas are “tried and true” and have a 40+ year history of experience and success. Along with thousands of clinic graduates, our lives have been transformed to become much healthier individuals as well as marathon finishers!

Table Duty:

Thanks this week goes to Pam and Bob. Bob filled in for Cliff who was out sick.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. We’re ready, and Doc gave a pre-marathon talk. Several points bear repeating: don’t wear, eat, or try anything new on race day. We’re ready. We prepared, and it’s going to be fun. Have a plan A and a plan B and do status checks to see how we’re feeling. Most of this is mental, and feel good about the hard work you put in all year. We have a post marathon party at Gordon Biersch on December 11 and a picnic on Sunday December 17. Please contact Jeff Beard to register as staff for next year. Have fun! :O)

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

12.03.2017 Last Sunday Run 8 miles

Today was final fun run day to check some more points on the route for da marathon! Maile, Grace, Miharu, William, Masako, Heidi, Bethany, Anna, Ron, Hannah started last run. So much memories came by in my mind and so proud you guys made it.

Heading to Aloha Gas Station, coming back on Kahala Avenue and finishers line like rehearsal.

Big Mahalo for joining Black Group even though I just started in May. I’m such a lucky person to have these wonderful membersヾ(*´∀`*)ノ

From now on, don’t get injuries or catch cold. You did great practice already, so just keep it relaxing for prepare next Sunday!

Ser you on Thursday at 5 p.m., picking up da packet. If not, Friday carbo loading party at Jack’s house. If still not, see you on Sunday!

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

Very crisp, cool, ideal running conditions repeated itself for yet another Sunday. If the weather repeats itself for marathon Sunday, then we will likely see some personal record setting times!

We were led out of the park for the final time this season by leaders Russ H., Sam, and Richard. They were followed by a loyal following of White Group runners that included: Jaime, Elaine, Neille, Ariel, Elena, Derek, Marina, Scott, Mika, Yuna, and George.

At Triangle Park, Russ H. spoke about our race day prep and expectations. We also decided that we would meet at the Ala Moana restroom from around 4:00 to 4:15 am or so where we can relax and share energy with other white group runners, then casually walk over to the start line. Russ H. provided a few additional tips on using a running light, carrying extra tissue in case of an emergency, and using gloves when applying vaseline. There was also mention of being aware of discard trash bags, clothing, and other miscellaneous rubbish on the route, as it can pose a trip hazard.

Congratulations to all of you on your hard work and perseverance! Your diligence and HMC training has positioned you to successfully finish the marathon; now it is just a matter of how fast you want to finish. As Dr. Scaff mentioned in his talk, stick to your plan and you will be successful.

For first time marathon runners, after you finish the race, don’t forget to partake in a malasada and banana at the tent near the parking lot. The tent with finisher’s shirts is smack dab in the middle of all of the tents. There is usually a souvenir tent that sells most of the running souvenirs, etc. and is usually kept up for an additional day following marathon Sunday. This year’s clothing sponsor is Vicente. I am excited to see what this designer has to offer. Walk around, relax, and enjoy the moment. You have definitely earned and deserve to enjoy yourself!

There will be a final short 4-mile run on the Sunday following marathon Sunday. For more details, please check the HMC website and/or this newsletter.

See you on all bright and early on Sunday!

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

There were only 10 of us in the Blue Group this morning. So nice to see Leader Andy for a walk and letting us know he’ll start with us Marathon morning. Most of the group finished our 8 miles under 12-minute pace. My bad we’re already excited. I told members the importance of keeping your pace and holding yourself back when the fireworks start. Jack’s graduation speech was so touching. I know the Blue’s will run a great Marathon! See you race day, most Ewa bathrooms at Ala Moana Park.


Sweet 16s by Annette Hayes:

Dr. Scaff gave the final instructions to prepare us for the Marathon. Thank you, Dr. Scaff and Donna for your support and dedication to the Marathon Clinic. Today, thirteen Sixteens did a “short” 8-mile walk. We were joined by our friend, Koga, from Japan. The weather was perfect for walking. We are hoping for another perfect day next week. Our group will be meeting next Sunday at Ala Moana Beach Park, at the bathrooms Ewa of the tennis courts, at 4:30 a.m. We have trained a long time for this. You are ready!

Thank you Pam and helper Bob for the onolicious mini quiches and oatcakes. Made with TLC.

Green 15s by Lou Crompton:

You can tell it’s going to be a long talk when Dr Scaff uses notes… but they are to assure he includes all those important points and helpful hints (and the same jokes). Really appreciate all his directly applicable info. Let’s recap weather – 3 wks ago bad weather, 2 wks ago good weather, 1 wk ago bad, and today good… so with that cycle, what is in store for next Sunday?  We go – rain or shine.  Green Team meets at AMSC SW1J at 0430. We’re going to finish at 6H 34M avg so we should form up under the purple banner [6-30+]. Today for a last tapered route our 22 person crew only did 7.5 miles, but that included jogging up the Kilauea Hill @ KCC, a pass of AG and a return via our usual 4W stop & Kahala Ave. (just because they are tough and that’s how we’ve been training since March) in a time of 1H 49M or 14.5 pace. Our newbies are so changed in fitness from Day 1 – it’s like night and day. Our fearless leader likes to single out 1 green one each year and reward that person with an award… our 2017 recipient is SuperGirl Emma… she is 10 yrs old! Our walks / jogs started at 3.7 miles up to a max of 18.6 mi and this little girl not only matched the adults, she often sprinted to the finish. Geez, when I was 10 I was skipping around the school playground at recess. Photo atch is of SuperGirl Emma with her “trophy” at home with mom Allison (also a green team member). Mahalo plenty to Pam who filled in hosting table duty … great spread with almost no notice. Hope to see many of you at the carbo loading party and then next Sunday for the long run. Aloha.

Doc’s Carbo Loading Party:

Friday, December 8 at Doc’s house from 5 – about 8:30 p.m.

Gordon Biersh After Marathon Party:

Monday, December 11 starting at 6 p.m.

Post marathon picnic:

Sunday, December 17; 7:30 Potluck; participants can go for a short run then back to park for picnic.

Finisher’s Tent:

The clinic will not be sponsoring a finisher’s tent (due to cost), but participants are welcome to refreshments for $15 and massages for $15 at the Mid Pacific Road Runners tent.

Da Comment Corner:

Have an incredible experience in the marathon and accomplish all that you’d like to accomplish. Enjoy the experience and see you all at the finish!

See you at the water stops!


Blair’s Weekly Update 11-26-2017

Group Reports:

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

The advanced group welcomes everyone. Today we ran from 15 to 18. Next week we meet at the Kahala Aloha gas station at 0600 to enjoy Doc‘s talk and continue tapering. :O)

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

The Red group went out on Sunday with Steve, Jesse, Chris and Karla for an 18-mile run starting at 5:30 a.m. from the second beach park. We ran at about a 9:30 pace for a total running time of about 2:50:00. It was a great day for running, especially with a nice early start and some clouds.

This is the start of our tapering, and we’ll be running through the downtown area to see the Christmas lights next Sunday. We’ll meet near O’Toole’s at 6 a.m. to start our last long slow run before the Honolulu Marathon.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

Pink ran 12 miles this morning to the starting line of marathon. We visited marathon meeting place and talked about race day experience and carbo loading party. It was chilly, windy and rainy with several appearances of rainbow- a perfect running day.

Next Sunday, Pink will meet at 6:30 a.m. to run 5-6 miles. We will be back in time for the very important talk. After the talk, Pink may run another 2-4 miles, or not.

Homework: 2-3 weekday runs no longer than 8 miles each. Totally mileage of this week should be 20-25 miles.

Rest well and stay healthy! Enjoy the tapering!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group turned out for a chilly, downtown run today, to familiarize ourselves with the front end of the Honolulu Marathon course. Lynnae, led Cody, Lee, Jun, Speedy Joe, Lance, Daryn, Paul, Rick, Koko, Melissa, Terry, JT, Kin, Frances, and Carl. Aside from a couple of short periods of rain and gusts of wind, it was a nice run that blessed us with lots of green lights along Kapiolani Boulevard so we wouldn’t have to stop too often.

Today was a day of welcomes and farewells, as we saw Paul return to the group for the first time since Spring. It was as though he’d never left, with the familiar good humor and entertaining behavior. However, we also said farewell (for a short time) to Cody as he heads off to boot camp and training for the next eight months. We wish him all the best as he begins a challenging and worthwhile career.

Homework: Taper Time! Target 15% reduced miles this week with no more than one-hour, easy running in the final week before marathon Sunday. The ability to run marathon is in you already. Now is the time to let your body recover from all your hard work and protect that marathon training you put in. Keep running, but keep it easy with a slower pace and reduced miles, up until the big day.

Tip: “Nothing new on race day!” is a cardinal rule for marathons. Everything you plan to wear, eat, and drink during the race should have been tested and proven to be something you work well with. Nine months of diligent training, can be ruined by the simple act of eating something you’ve never tried before or wearing a brand new outfit or shoes for the race. Don’t do it. Stick with what you know works.

The runners’ high moment – Getting to run and become acquainted with a diverse group of people, who each bring something special to the group and makes Sunday training such a great experience.


  • 12/3/17: Last Clinic Run before the Honolulu Marathon. Eight miles along the downtown portion of the route. Bring your water to stay hydrated water fountains are scarce.
  • 12/10/17: Race day! Have fun and enjoy every part of it.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

I wasn’t sure before I came to the park this morning if we really go running but the weather got better and we kept going. Maile, Miharu, Heidi, Bethany, Masako, Anna started Kap Park to head out to downtown route.

It was so much fun to run with group to introduce the first part of marathon!

Today was like sightseeing run, starting from Kap Park→Aloha Tower, Statue of King Kamehameha, Honolulu Hale, Ala Moan Center Santa, Hawaiian Statue in Hilton, Statue of Duke Kahanamoku!

Also, showing many important points of the marathon route like water points, bathroom etc. Getting excited to participate this year’s marathon!!

Lastly, big mahalo to Dean and Stephany waiting for us to provide refreshments! So happy and enjoyed fruits and fresh sandwiches!

Next week will be our 2017 season last Sunday run, meeting @7:39 regular place.

We’ll celebrate ourselves on the way back from Kahala Gas Station, so bring some money for having another fun time!

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

Weather conditions were superb for those that challenged the crisp and cool north winds that surrounded us.

Russ H. led us through the entire run and since we programmed in eight (8) miles, he stepped up the pace just a fraction to keep everyone on their toes.

A blended White and Blue group included: Russ H., Jaime, Elaine, Neille, Ariel, Elena, Mika, Yuna, and George. We were joined by a handful of Blue Group runners that included, Derek, Mark, Erica, and a few others whose names I did not have the opportunity to ask from them.

At Triangle Park, Russ H. reminded the group about a few more important points including race day meeting place, carrying some type of light to use while in the porta potties, using Vaseline to minimize chafing and dialing it back a notch or two in training over the next two weeks to keep the legs fresh and ready and not exhausted-and rebuilding.

Mid way through the run, we were excited to see Sam cruising on by in his van to check on our physical condition and to provide anyone needing a ride back to Paki. Fortunately, everyone seemed strong and did not require assistance.

Congratulations to White and Blue group runners for diligently doing your homework runs! We tackled Kahala Avenue at a brisk pace and without stopping! Everyone looked fresh through the end of the run! A job well done!

One more Sunday clinic run. Expect a short comfortable run. Keep alert and mindful of the uneven sidewalks to avoid trip and falls and most of all, and dial it up two notches on social conversations with your fellow runners as this will be your last opportunity to carry on a relaxing social conversation before marathon Sunday! Take in everything on this last run and enjoy the moment, enjoy the camaraderie!

See you on Sunday! (This means all of you absentee runners, too!)


Buff Walkers by George Ushijima:

We walkers did our downtown route today. There were 7 of us starting our route to downtown and back (Susan, Veronica, Shar, Ernie, Rob, Ron, and George). We saw the start line and the bathrooms, including helpful hints about the line for the loo. Where to watch the fireworks and how to start. We kept our pace very slow and steady as this was a very informative walk. After going down Ala Moana, we took a turn at Nu`uanu and then a right down King Street. We passed Iolani palace, where the first water stop will be and continued on to Kapiolani making the turn on Piikoi. We turned left onto Ala Moana and headed to Waikiki. We got to Kalakaua and reached the Waikiki Police Substation and made use of the facilities there. At that point we turned back. We got to our cars and had some refreshments. What wonderful day as long as you ignore the fact that it rained a lot. There were lots of ponchos, jackets and umbrellas appearing. Your homework this week should be easy and light (10 to 12 miles). Next Sunday is the last Marathon Clinic before the marathon. We’ll be going easy then (4 – 6 miles). There’ll be no homework that week, just going down to the expo to pick up your packet.

Sweet 16s by Annette Hayes:

Two more weeks before the Marathon! Brisk winds, overcast skies, and brief showers did not hamper the Sixteens from their 11-mile journey today. Pam, Harry, Linda, Macy, Betsy, Kathy, Harriet, Harry2, and Annette enjoyed the walk as we chatted away, making the time go faster. We came together many months ago with the goal of completing a marathon. We have now made new friends and healthier lifestyles. Can’t wait to do this again next week and the following week.

Congratulations on all who completed the Turkey Trot. Not to miss next week: Dr. Scaff will give his final talk on what to do in order to have a successful marathon experience.

Green 15s by Lou Crompton:

Wow, what a difference a week makes… 19th was great and today was… well, let’s be thankful it wasn’t a hurricane. We had 17 green ones at the start line which is remarkable – people coming in from west side of Oahu and elsewhere in wind & pouring rain… real dedication! We continue to taper and only went out for a ten miler – 10.2 if anyone is counting – but thanks to winds on our backs & recently learned “no work” methodology, and despite using our regular Kahala Ave approach, we arrived back in the park with a 14.5 pace… that’s OK… we’re going to meander around downtown HNL on marathon day jammed in like sardines with about 30,000 of our closest friends so we’ll start out less than our 15 pace. As we reach Paki and our normal Sunday start point, the distance will be just like our previous 30K. So we are in excellent shape to finish the marathon with our targeted pace and time. Regardless of what Green Team members wrote for an est finish time on the application before your HMC training, you will finish about 6-35 on marathon day. We’ll stick together and do it – just like any other Sunday. Mahalo to Dean and his numerous helpers for the very nice refreshment tables. Next Sunday is the training day before graduation… sort of like old HS days… right before graduation they had Class Night or Awards Night… well, so do we. All Green Team should make a special effort to attend next Sunday… who (you?) will be receiving our pace leader’s memorable award?? Continue your weekday effort re homework. Aloha.

Da Comment Corner:

“Spurt Running”

Unlike the disciplined approaches of Galloway’s run/walk system and others espoused in Runner’s World, I have “found”(as I’m sure many of you might already have) a system that combines run/walking to a much more “indolent and comfy” level, especially when one is injured, lacks proper training, or in general laziness mode. I frivolously call it the ‘spurt system” – I run as much as I can, without regard to pace or distance and walk when needed – all based on how my body feels at any particular time.

The next chapter – Marathon “Spurt” Running…

See you at the water stops!