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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.

Announcement: Turkey Trot 2015 – Press Release 08-14-2015

August 14, 2015


The Honolulu Marathon Clinic/Hawaii Sports Foundation Unique Turkey Trot.

The Turkey Trot held every Thanksgiving is not only unique, but a very important  training  run in preparation for the Honolulu Marathon.  Not only that, it’s fun and even the slower runner can win!

By way of background we know the mistakes we make in the first 10 miles of the marathon will haunt us in the last 6.  Secondly, the second half of the marathon should be run faster than the first half.  People following these guidelines perform 4 – 5% better.  The Turkey Trot’s 10 mile course is certified but it wends through the Honolulu/Kahala area in a somewhat unusual fashion much of which is part of the marathon course.  Individuals predict their finish times in hours minutes and seconds with a 2 hour 20 minute cut off.  The person coming closest to their predicted time is the winner.   Because we need “tie-breakers”, we punish speed.   An individual predicting 2 hours but finishing in 2 hours and 1 second will beat the runner who did it in 1 hour 59 minutes and seconds.  Registration occurs online $7 (November 1 – 25, 2015), or $8 one hour before the race in person.  Each entrant is given a wooden tongue blade, is instructed to print their name and predicted time on one side and as they cross the finish line an official inscribes their actual finish time in pencil on the other side (ink doesn’t work…it bleeds in hot, humid sweaty conditions and you have no idea where some runners carry it)!

The race starts when everyone is gathered ready rather than at a specific time.  After they have been marshaled to the start by a marine in full military dress carrying the Turkey Trot Flag (and after the Turkey Trot Anthem has been sung by our local Barbershop Quartet) followed by bagpipers is quite exciting to say the least.  No watches, time pieces or cell phones are allowed.    We generally have between 25 and 30 runners who finish within 5 seconds of their predicted time and maybe several hundred within 1 minute (truly remarkable, confirming it is not a fluke).   Therefore it is an educational experience on Thanksgiving morning, a training run at most (albeit very important) and an excuse to eat all the turkey and trimmings we want without guilt.

Because our weather is so good, it is colorful as runners do not need to “bundle up”.

Jack H Scaff, Jr., M.D., President, Hawaii Sports Foundation, Director Honolulu Marathon Clinic

Make-A-Wish Hawaii – Jingle Rock Run 2015

Aloha All,

With the holiday season fast approaching, we invite you to take part in the Make-A-Wish Hawaii Jingle Rock Run!

This is a 5k organized by Make-A-Wish Hawaii. All the proceeds go to granting wishes for children in Hawaii with life threatening illnesses.

The run is on December 20th, 2015! There is a Keiki sprint at 5:30 p.m. and a 5K at 6 p.m. Participants will be Running and Walking through the Honolulu City lights to music! There will be food and drink at the finish. The Jingle Rock Run starts and finishes at Iolani Palace. Sign up at www.hawaii.wish.org

To encourage all Honolulu Marathon Clinic members to sign up, please use the promo code “HMC” for a $5 discount for you and your family. In addition,  join the “Honolulu Marathon Clinic” team when you sign up! The team with the most participants gets a fully catered party at Dave and Busters!

We will see you on December 20th for fun, food, music, and maybe a little running!


Todd Iacovelli
Local Runner and Coach at Punahou School

Blair’s Weekly Update 11-22-2015

Doc’s Talk:

Dr. Scaff spoke about tapering, the Turkey Trot, and the Carbo-Loading Party (the Friday before the marathon).

Runners wanted! The Turkey Trot takes place this Thursday – a great event to practice one’s pacing for the marathon! HMC sponsored Turkey Trot November 26, Thanksgiving Day; registration online or at the start; cost $7 online or $8- same day registration starts around 6:30 a.m. Remember, the mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.
Table Duty:

Scheduled were Evelyn and Gail –thanks for doing such a great job at our table!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. Nancy, Satomi, Donis, Neal, Les, and I ran a soggy 18 today from Maunalua Bay Park at a varied interval pace. Take it easy and avoid injuries. Next week we’re meeting at the boat ramp at 5:45 am. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, and Daryn for a very soggy 20-mile run from Hawaii Kai to Kapiolani. We did the Hawaii Kai loop for 2 miles to simulate the marathon, and then ran into Kapiolani Park for Dr. Scaff’s talk. After that 11 miles, we then ran back out to Hawaii Kai for the remaining 9 miles. Everyone did an awesome job, and are in great shape for this year’s marathon.

It was a very rainy and windy day, much like the marathon conditions last year. The lower temperatures were nice for a long run, though, so no complaints here. The group ran at a 9:45 pace for the 20 miles, ending up with a total running time of about 3:15:00.

Next week is our last 20 miler before we start to taper for the marathon on 12/13. We’ll be doing the same route, starting from the beach park in Hawaii Kai at 5:30.

Happy running!

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

Today the Silver Group confirmed that we don’t melt in rain (though we almost turned into ducks!). Thankfully, while the conditions were wet, we avoided any deluges as we splashed through 12 miles on our tapered, Sunday run. Our water-resistant leaders, John, Henry, and Lynnae, led ten dedicated runners that included Lance, Jun, Jen, Terry, Dawn, Paul, Kin, Melissa, Diana, and Carl. We ran with Alberto and Terencio part of the way, and later saw Tony and Sandra, who got a late start.

The rain brought with it valuable lessons for marathon day. You never know if you’ll get a rainy day on the day of the marathon, so it helps to be prepared. One thing you can do to help keep your feet in good shape is to put petroleum jelly on your feet pre-race. This really helps prevent blistering when wet socks are rubbing against your feet for 26.2 miles. We were also advised that trying to avoid puddles becomes a futile effort that could lead to injury, so it may be a better practice to just go through them, but only if you can see that you aren’t stepping into a hazardous pothole. The reality is that your shoes will eventually get wet on a rainy day, so no use avoiding it. Being prepared helps keep these less-than-ideal situations as small inconveniences, rather than a debilitating obstacle to completing your marathon.

Homework: Target 30 miles this week. Focus on your mental preparation and visualization. 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.

Shout Out Corner: Congratulations to Lance and Joe for completing the Las Vegas Rock and Roll Half Marathon last week! Lance explained it was necessary to wear layers for this desert run because it was really cold.

Carl’s Tips for a Fun Marathon:

If you get to the point of exhaustion at which you are unable to control “tailpipe backfires”, just add to the effect by putting your hands out like they’re on handlebars and making vroom-vroom motorcycle noises as you run.

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.


  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run. Sign up online by 11/25 to save $1. http://honolulumarathonclinic.org/turkey-trot/
  • 11/29 – Downtown run! We will be covering the front end of the marathon course. Meet at 7:30 a.m. at the Clinic and bring water with you, as water-stops are few and far between.
  • Happy Thanksgiving! Enjoy the feast – you’ve earned it. Gobble gobble!

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

This week’s adventure took the White Group on the downtown route for an 11-12 mile leisurely run filled with traffic lights and intersections. Weather continued to be somewhat kind to the group as we encountered a “mixed plate” of misty air, coupled with intermittent cool light breezes, and short episodes of humidity. A dedicated group of 14 dared to leave their warm toasty beds in exchange for camaraderie, large amounts of banter, and exploration of the front leg of the marathon.

The group was again led by dedicated (now veteran) group leaders; Monika, Jessica, and Lisa. They led a core group made up of Mike, Charlie, Rich-1, Melyssa, Stan, Cara, Kayla, Danell, and Jaime. Our group was joined along the way by Ming (who decided to timely and casually leave her conveniently located residence and meet up with us near Fort DeRussy) and Rich-2 who joined us near Aloha Tower. Although water and restroom stops were few and far between, the misty overcast weather masked the need to hydrate our bodies and minimized the use restrooms.

As a group, we were able to survey a couple of locations to meet and agreed to a site to meet on marathon race day. It is the same site where we met last year. Although the restrooms were locked last year, we are optimistic that they will be open this year.

While on North King, we visually experienced some of the remnant impact that homelessness has on many downtown/Chinatown merchants. It was a harsh dose of reality and left us with a better understanding and greater appreciation for the basic life domains that we have and many times take for granted. The group continued on to Kapiolani under light winds and drizzling rain. On Kapiolani Boulevard, near Ward, the group was greeted by a “honk”- “honk” of a car driven by Group Leader Guru Sam and co-pilot Ivana. It was a welcome surprise and a brief relief from running.

On the way back, we respectfully weaved in and out of tourists to make it to the Honolulu Zoo, where we found that we were a little short of the estimated 12 miles that we set out to do. We decided to run counterclockwise around the park to finish at Paki.

A big high five to group member/early bird Rich-1 who actually did eight (8) miles before starting out the 12-miler. In total, Rich-1 did 20 miles for the day!!!

At Paki, we were met with a lavish spread, including fruits, delicious garlic/herb twisted pretzels, decadent brownies, cupcakes, and more!!! Confession: After a couple of passes, I finally succumbed to and indulged in a brownie. It was absolutely delicious!!!! Thank you table volunteers!!!!

We really missed our fellow runners Denise!! Bob!!, Masato!!, Malia!!, Blair!!, and Dwight!! We miss you folks. Please be sure to come out as we continue to taper down in miles. For the upcoming week, the group will continue its tapering with a 10-miler. Some members were also considering the Turkey Trot to test their pace skills as well as prepare for guilt-free eating on the rest of Thanksgiving Day!!! I am personally looking forward to seeing food pictures from our White Group Chef Lisa and am also curious whether Melyssa will be roasting a turkey from scratch again this year. It is a tradition that is slowly disappearing but one at which Melyssa is quite skilled. I tip my hat to the both of you!!!!

Start planning your routine on the days preceding the race day as well as on race day. There are a number of items to address such as, diet, transportation drop off & pick up, running outfit, Vaseline, gels, etc. Bring your questions to share with the White Group leaders

The Turkey Trot is on this Thursday – registration opens around 6:30 am. Thanks to the White Group members who signed up to volunteer for the water stop at Triangle Park. (See you guys at 6:30 a.m., Kona coffee afterward)

Happy Thanksgiving everyone!

  • November 27: Turkey Trot (10 miles)
  • November 30: 10 miles
  • December 7: 8 miles
  • December 14: MARATHON!!!
  • December 15 Picnic

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

Today we had a great turn out as we were joined by Lucky 13 group members. Love the rain or shine attitude! Everyone braved it out, we did get to practice running in wet shoes, and clothes, we are ready for whatever weather shows up on Marathon Day, just remember to put Vaseline everywhere that you may rash, especially feet where you may blister. Jeff gave us great advice to try and run as regular as possible, jumping over puddles, or trying to dodge them could lead to injury, by slipping or tripping. Also remember that the first hour we’ll be running in the dark, so be especially careful of lines and reflectors on the road. We had Maile and myself as leaders, Tannia, Mary, Mark, Doug, Tess, Rick, Adam, Bethany, Beth, Brent, Marivic, Ichiro, Grace, Marisa, Sharon, Trieu, Jan, Elena and Erika. We are tapering and did 12 miles in 2:43 (thank you Beth for keeping time with your app). Next week I leave for New Zealand on Friday and will miss the last 2 clinics. I think Andy will also be out of town the last 2 Sunday’s before the Marathon. Maile will lead the group, schedule for the next Sun will be 10 miles. If you run the 10-mile Turkey Trot Run, you could taper to 8 miles on Sunday. See you all on Marathon morning 4:15 a.m., Ewa bathroom in Ala Moana Beach Park. I know you’ll all do great and complete this year’s Marathon!


Sweet 16’s by Christine David:

There were 18 sweet 16’s on our wet 10-mile trek today. We walked out to the phantom phone booth and back. At least we stayed cool! And we were so happy to return to the food table before 11 a.m. Lots of yummy food!

Joining us today: Cliff, Annette, Lynn, Dan, Judy, Janet, Precy, Peter, Cheryl, Pam, Harry, Abby, Chin Wen, Linda, Koga and Masaki from Japan, special guest Derby, and Chris. (Do I get an A for spelling this time? I’ll take a B+, too.)

Straw tip for marathon Sunday: carry 1/2 straw to prevent spills when drinking water and gatorade from cups on race day. Thanks to Pam for the tip! Stick with Pam if you want to know all the bathroom secrets on race day!

Planning way ahead–the sweet 16’s are going to gather on Sunday, January 3rd, 2016 at 7:15 a.m. (yes A.M.) at Koko Head District Park to climb Koko stairs in honor of Cliff’s sweet 16th (x 5) birthday! After we make the trek up and down (some of us will just stay down–we are smart), we will gather for a Sunday b-day brunch at Cha Cha Cha Salsaria in Hawaii Kai (Safeway/Longs shopping center). Plan to meet at Cha Cha Cha at 10 a.m.. http://www.chachachasalsaria.com/#!location My cell (Chris) is: 808-782-2401. Let me know if you want to join us that day, and I will make reservations for brunch.

Email me (moc.liamgnull@divadeenitsirhc) or call/text (808-782-2401) to let me know:

If you are going to join Cliff for the hike up Koko Stairs.

If you are going to join us at Cha Cha Cha Salsaria post hike. (Be sure to write your name in text/email and number in party)

Good luck to all those doing the Turkey Trot. And we’ll see you on Sunday for a leisurely 8 mile walk.

Green 15’s by Louis Crompton:

Great practice for running a marathon in the rain… I’ve done it 3 times… and hope December 13 is not the 4th time. Our small group of 7 (did other sweet ones stayed home for fear of dissolving?), took off for a 60% distance today, duly cautioned about very slippery sidewalks and those nasty metal cover plates. “Only” went out for 12.4 miles to visit the oasis for the last time. Big mahalo to Nelson and his gang for being open… no matter the rain or blowing winds they were there! Great dedication toward the HMC… and very much appreciated. One of our “ko’s” had to turn back at BP#1 so we were down to 6 meandering down Kahala Avenue. Despite our cautious regard toward the ground, strangely we were back in the park in 3H 3M for a surprising pace a little under our 15 target. We aim for 15, but must have been some unconscious desire to get back a tad early so as not to keep Evelyn and her ladies at the refreshment table too long… thanks ladies, lots of homemade goodies today. Our Green 15 will taper down to 10 miles next Sunday or 2.5 hours… yes, do some homework even if it’s raining…and be careful. Aloha

Golden 14’s by Dean Takashige:

We officially had our Rain training…

Just what Dr Scaff ordered a official wet shoe run… Teaches you about things that would have gone un-noticed otherwise.

  • does running in your SOAKING WET shoes cause blisters
  • is your socks working for you?
  • trim your toe nails…because to little part sticking out now digs a little crater in the soft and soggy skin of the adjacent toe…
  • can you run the distance with those soggy socks? if it rains changing the socks only last a mile or two at most…
  • don’t forget your Vaseline between the toes and coating the foot…
  • Now that your shoes are wet.. the best recommended way to wash them is with soap and not detergent and in cold water. or your shoes will revert back to before it was glued together.. all in pieces….your perspiration is very acidic and will assist in de-laminating your shoes so its a good chance to wash your shoes…
  • Your shoes need to last at least 3 more weeks…..
  • Finally spin dry your shoes and stuff them with wadded balls of newspaper change daily…

We are tapering gang so just do your 1 hour two times a week and we will see you on Sunday..

Lucky 13’s by Kim Ramos:

“If it ain’t raining you ain’t training” said a fellow runner. It’s true rain or shine we still run. On a wet and rainy day we had a small group from Lucky 13s so we joined the Golden 14s on our run. Today we ran for 8.24 miles. It’s tapering training from here on out till marathon day. We all have to remember to be injury free and healthy for our big day. Keep up with your homework runs and I’ll see you folks next wee

Da Comment Corner:

Turkey Trot – Thanksgiving morning:

Runners needed. A very good way to start your festive morning!

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, Tim, Dean, Carol, Melissa, are a few of these benevolent Purples.

Thank you!!!

My Homage to Nelson and his “crew”:

I was going to run my usual 8-miler (up through Kapahulu, around Diamond Head, into Waikiki, then back home, this morning (Monday). I wore my “Honolulu Marathon Clinic shirt” proudly; and when I got up to the top of Monsarrat, I decided that I needed to log in a few more miles so decided to head to the Kahala gas station. After reaching the gas station, I felt a bit energetic and since it was wet and overcast decided to head off to the first beach park. Upon reaching the first park with “relative ease” and feeling a bit nostalgic, I wanted to “pay homage to Nelson and his group” (although they were not there) and continued on to the second beach park. Amidst thunderstorms, water puddles and splashing cars, I managed to make it to the park and “paid my respects” to the group by drying off, utilizing the bathroom, replenishing my water, and a brief “thank you Nelson and group homage”. I sloshed, skimmed, ran, and walked back through Kahala, Waikiki, and then home to make it a 15.6 mile “homage” some four hours later. Thank you Nelson and the Purple Group!! We truly appreciate your benevolence and generosity!

Carbo-Loading Party Dr. Scaff’s annual get together is slated for Friday, December 11. Please pick up invitations at the clinic for more details

The After Marathon Dinner @ Dave and Busters – December 14, 6:00 p.m.; cost $30.

Please sign up on the board.

Clinic Picnic- the Sunday after the Marathon, December 20th:

Bring in your latest gourmet offerings and share your 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:

If the clinic has helped you in anyway, a good way to give back to the clinic is to help other runners in their marathon quest – volunteer to be a staff member next year and carry on the Honolulu Marathon Clinic tradition! Reflect on your marathon training experiences and give back!

By the way, please do not forget to thank your staff leaders for all of their efforts. Many leaders slow down to lead their groups or try very hard to stay in tune with their group so they can lead.

Happy Thanksgiving!!

See you at the water stops!


Blair’s Weekly Update 11-14-2015

Table Duty:

Thank you Byron for “stepping in” to volunteer for the table. The new, slim and trim Byron looks fantastic! Life must be good!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. Nancy, Satomi, Craig, Les, and I ran about 18 today from Maunalua Bay Park at a varied interval pace. Take it easy and avoid injuries. Next week we’re meeting at the boat ramp at 5:45 a.m. and running 18. Run fun!

Silver Group by Lynnae Lee and Jon Lau:
(Pace 11:00 – 12:00 minutes per mile

John and Henry led the Silver group on a 14-mile run today. The cool and breezy conditions continued from last week. Henry was more or less in race mode even though we were not a part of the Val Nolasco Half Marathon. As many Silverados were at the race, we had a small group which included Horacio, Jen, and Bethany (training for her first marathon and her first 16-miler). Henry left the group at Paki Avenue, as he started his run earlier, and went over to the finish line to greet and celebrate with the rest of the Silvers (what an awesome leader).

Congratulations to all of those who finished today’s Half Marathon – Beth, Terry, Dawn, Melissa, Lynnae, Andy H., Asami, Tony, Sandra, Ron (Grey), Jun, April, Evelyn, Ivie, Leo, Jan, Marsha, and all other HMCers out there. It was a great day for a race, and you all made it look easy. The HMC training is paying off! The benefit of a pre-marathon race is you get to practice all those race-ready rituals like carefully selecting your diet, and waking up super early.

We have started the tapering period, and the miles on Sunday will gradually decrease. Newbies, take note: this is a very important period that must be respected. Sure, you may feel like you can do more mileage, and we have no doubt that you can, but part of preparing for the marathon is allowing your muscles to rest and repair so they can be fully ready for race day. At this point, Dr. Scaff and our staff leaders advise runners to avoid overtraining. There is no point in increasing your chances of an injury. The purpose of our weekly mileage is to keep ourselves in race ready condition.

Homework: Target 33-35 miles this week. Each run should be 9 – 11 miles with a rest day in between. Focus on your mental preparation and visualization, especially for Kahala Avenue, Diamond Head, and the final stretch in Kapiolani Park. Imagine yourself in perfect form at each section of the race – beginning at downtown, through Waikiki, along the highway, then the Hawaii Kai Drive loop, and the gas station for the final push. Also consider dividing the race into sections – first 7 miles is warm up, the next 13 is cruising, and the final 6 is the steady push to the finish line where all of your training is tested. (That’s why we say the marathon “starts” at mile 20.) Select a mantra that you can repeat to yourself when you need the extra motivation. “I own Kahala Avenue” has worked in the past for some.

Carl’s Clues for a Fun Marathon:

Carry a small flashlight that you’re either willing to hold for the whole race or dump after it’s light. Porta-potties are an adventure you don’t want to enter into blindly.

Consider carrying a sanitary hand-wipe packet, in the event that you do have to stop for a prolonged bathroom break. Bathroom breaks are like politics – Nobody likes to get their hands dirty.


11/22 –12 miles (with a 14-mile option) run starting 6 am via Waiholo. Likely our last day at Waiholo Street this season.

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

Once again White group members faced cool, very gusty trades. It was a combination of ideal weather conditions and a shorter distance that kept everyone comfortable and in great spirits. While running up to Triangle Park and going contra to a running race in progress, we were ecstatic to see members Malia and Kayla on their return leg to the race’s finish line. They both had an ear-to-ear smile across their face. We are proud of you! Now come back and join us next week!!

A spirited group of 17 runners started out the run, led by group leaders; Guru Sam, Monika, Jessica, and Lisa. They led a core group made up of Mike, Charlie, Rich-1, Rich-2, Sirena, Ivana, Denise, Melyssa, Elena, Andrew, Ming, Denise, Danell, and Jaime. At Triangle Park, we all agreed that we really miss active leader Bob and hope that he will rejoin us for the rest of the weeks leading up to marathon day. Bob always kept a steady constant pace and livened up the group with all of his jokes, stories, and endless energy.

When we hit the 2nd beach park, we were extremely appreciative of Nelson for his generous and open-arms hospitality. If you take a moment and observe Nelson, you will notice that he always welcomes everyone with open arms, cups in hand, offering to any HMC runner that stops in for a drink. Nelson truly epitomizes the characteristics of generosity and giving without expecting anything in return. HMC runners are truly blessed with having Nelson as part of the clinic. Thank you Sir!

Nelson, just a heads up that next week, the White Group will be going the Downtown route and will miss your generous hospitality. According to our tapering schedule, this past Sunday may have been our last trek out to the Nelson’s Oasis. On behalf of the White Group, we thank you very much for all that you do. You have made the PTA portion of Sundays much more bearable. THANK YOU!!!!

Prior to leaving the Oasis, we saw former White Group members Dustin and Alice doing their training run, stopping in for a quick refueling before heading on out.

On the way back, strong tailwinds helped to push us along when we felt like stopping. We again met Sam at Triangle Park in his white van to see if anyone needed a ride back to the park; testing group runners to see who has the mental tenacity to continue on. Once again, all runners remained focused and the group headed back to Kapiolani Park on their own.

A big shout out to Bob, Masato, Malia, Blair, Stan, and Dwight. We miss you folks. Please be sure to come out as we continue to taper down in miles. For the upcoming week, the group will continue its tapering with a 12-miler that will take us through the downtown route. Please remember to bring ample water as the water stops are few and far between. We will also be discussing options for our morning meeting place on race day.

Please start planning your routine on the days preceding the race day as well as on race day. There are a number of items to address such as, diet, transportation drop off & pick up, running outfit, Vaseline, gels, etc. Bring your questions to share with the White Group leaders! They have the experience and accumulated knowledge to share with you and to quell any anxiety or concerns that you may have.

ALL white group members, great job! Make sure you give your body some rest and healthy food to replenish all that was lost yesterday. See you next week Sunday!! (This means you too, Bob!!)

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

There was Tannia, Dan, Collette, Charlotte, Mark, Mike, Alan, Fiona and myself today, I think several group members did the 1/2 marathon as total turn out seemed smaller than usual. We started our taper from 16 to 14 miles this week. Next week we plan to taper to 12 miles, but are adding on the Kahala route to the finish line so that we can practice our smiles for the finish line on race day.


Sweet 16’s by Christine David:

There were 17 sweet 16’s on our 12-mile (ok 11-mile) walk today. The weather was perfect so we were actually begging Cliff to do it again, but he thought 24 miles (ok 22) would be a bit too much.

Joining us today: Fearless leader Cliff, Sylvia, Annette, Lynn, Dan, Judy, Janet, Precy, Peter, Koga, Yuki, Isaac, Macy, Sheryl, Harry, Pam and Chris. (Hope I didn’t forget anyone and I apologize for names that are misspelled!)

We walked to Wailupe Park and back. We were lamenting the fact that we won’t get to see Nelson’s oasis for quite some time. We love Nelson!

Reminder that we will meet at 4:30 a.m. (wow–who actually gets up that early?) at Ala Moana Beach Park on marathon morning. We will gather near the bathrooms just Ewa of the tennis courts. Look for all the marathon clinic people there. Cliff will be wearing his trusty hat that we should all recognize. Remind me to give the straw tip next Sunday (stole it from Pam).

Planning way ahead–the sweet 16’s are going to gather on Sunday, Jan. 3rd, 2016 at 7:15 a.m. (yes A.M.) at Koko Head District Park to climb Koko stairs in honor of Cliff’s sweet 16th (x 5) birthday! After we make the trek up and down (some of us will just stay down–we are smart), we will gather for a Sunday b-day brunch at Cha Cha Cha Salsaria in Hawaii Kai (Safeway/Longs shopping center). Plan to meet at Cha Cha Cha at 9:45 a.m.  My cell (Chris) is: 808-782-2401. Let me know if you want to join us that day, and I will make reservations for brunch.

See you next Sunday! We only have to walk 10 miles. (ok, maybe 9)

Green 15’s by Lou Crompton:

Plan was to taper back 20% and go out for 14 miles Sunday… couldn’t ask for better weather … nice breeze and reasonably ‘cool’. Eight of the usual suspects were present plus a visitor… 11 yr old Kai was brought to HMC by his mom who asked if he could go out on a practice run since he plans to do the marathon in December with his marathoner grandfather who will fly in from Japan… well, maybe to Aloha Gas. Mom was ok with that. If he shows up next week with grandpa, they may want to go out with an intermediate group… the kid will be a marathoner in his own right. So coming back we had 8, four of whom stayed with the pace leader and 4 felt the need to practice a quicker pace to assure one of our own wins free meals at work by beating our planned finish time… she will, no doubt We 15-pacers did 13.97 miles(pretty dang close to 14 miles) in 3H 30M or 15.0 m/m. Not only did the fearless 4 scoot ahead, they took an unusual turn and jogged a distance of 14.5 miles. Next week we taper 30% and will visit the oasis if it’s open for the last time this training year. Thanks to Nelson for being open today, and to Byron at the finish with all his delicious assortment of unhealthy fattening refreshments – we can afford to put on a pound or 2 prior to marathon day. And, yes, you should be doing some similar tapered homework

Golden 14’s by Dean Takashige:

The weather was actually really nice. I was a little warm but there was a great breeze to cool us off. The turnout was small due to the half marathon run going on. We all had a great run. A few went 16 and the rest of us went 13 miles which included the finish line and a dip in the ocean to cool our piggies….Not to mention we also had a Hawaiiana lesson about the Hala tree.. alng the way. Everyone has come a long way so now is not the time to get in extra miles, just maintain and don’t injure yourselves. Three weeks out is not enough time to recover. Whatever you have been doing or not doing don’t change at this point of your training. We will be entering the tapering portion of your training. No more 16 milers, that’s done for this year. If you haven’t done a 16 miler it’s too late. Save it for December 13. Don’t forget to sign up for the HMC marathon dinner the day after at Dave and Busters, especially for our first timers. Its great fun.

If you would like to be a staff member to help out next year please come and talk to me or one of the staff leaders.

Keep up with your 1 hour runs and we will see you next Sunday.

Da Comment Corner:

Mahalo, Staff Volunteers:

Group members, please thank your staff leaders for their unselfish leadership throughout the year. Many leaders are running at a pace which might not be “ideal” for them but they stick with the “prescribed pace” for the benefit of the group. Staff leaders might “slow down” for the group while other leaders do their best to maintain the group’s pace, even with the challenges of work and family schedules, and other issues which might prevent them from training more regularly.

A good way to give back to the clinic is to volunteer to be a staff member next year and help other runners achieve their goals.

Turkey Trot, Thanksgiving morning, November 26th.

(Volunteers still needed)

Dr. Scaff’s Carbo Loading Party December 11th

You’ll have a hard time recognizing fellow runners with their clothes (work or party) on.

The After Marathon Dinner @ Dave and Busters!! – December 14, 6:00 p.m.

(Please sign up on our sheet)

HMC After Marathon Picnic – December 20:

Enjoy great food and company while sharing your marathon experiences. Lots of fun and lots of information sharing.

Let’s all start tapering, tapering, tapering – you’ve earned it!! Have a great week!

See you at the water stops!


Blair’s Weekly Update 11-07-2015

Table Duty:

Thanks to Henry and Robert for a great spread of goodies at the Table!!


Group reports:

Advanced Group by David Fitzpatrick:

(Pace <9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. Donis, Nancy, Craig, Les, Frank, and I ran about 18 today from Maunalua Bay Park at about 8:50 pace. Docs talk reminded us not to overextend in the next five weeks.  Next week we’re meeting at the second beach park at 5:45 am and running 18.  Run fun!


Red Group by Stephen Cole:

(Pace 9:00 -10:00 minutes per mile)

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jun, Daryn, Linnea, Sven and Jimmi for our first 20-mile run from Hawaii Kai to Kapiolani.  We started from the 2nd beach park and ran toward Hawaii Kai for 1.5 miles, and then into the park for Dr. Scaff’s talk. After that 10 miles, we then ran back out past the 2nd beach park and back for the remaining 10 miles.  Several of the red group were recovering from a marathon last week in Auckland, and others ran slightly less miles due to injury, but everyone did an awesome job. Congrats to Linnea on her first sub-4 marathon!

It was a nice day, with wind gusts and a few clouds out there on the run. The lower temperatures were a welcome change, as we head into winter. The group ran at about a 9:30 pace for the 20 miles, ending up with a total running time of about 3:10:00.

Next week is the 1/2 marathon race of the marathon readiness series, and many of the red group will be running that. Those that do will also tack on a 10K run on the end for a nice 19+ mile training day. Others will either run on their own or will be running another 20-miler on the same route.



Pink Group by Leslie Ragodos

Pace 10:00 -11;00 minutes per mile)

Despite a brief hiatus last week, Hao, Jeff and I met at Kapiolani Park at 6:30 a.m. to run a little more than 6 miles before coming back to listen to Doctor Scaff’s talk. A different route was suggested which included a cautious short, steep run up the hill on Kilauea Avenue near KCC and a run along the ocean path near the old War Memorial Natatorium. We were delighted to see our cheerful leader Rosie at Doctor Scaff’s talk. From the talk, Katsu and Michael joined us. Fumiko also joined us at Triangle Park. We ran to the first beach park and back for a total of 18 miles at approximately 9:30-10:00 minute/mile pace. It was breezy but still very warm, a reminder to hydrate well. Thank you very much to the snack table volunteers for providing the refreshing lightly salted fruit and other snacks after our run.

Next week, for those who are not running the marathon preparedness series half marathon, we will meet at Kapiolani Park at 6:30 a.m. to begin part of our run early.


Silver Group by Lynnae Lee and Carl Silva:

(Pace 11:00 – 12:00 minutes per mile)

The Silver Group was treated to ideal running conditions for an 18-mile jaunt on this cool and breezy Sunday morning. Leaders Henry (at table duty) and Lynnae were absent, but they did their 18-mile run on Saturday to ensure their training didn’t suffer. Inspirational leader John also ran on Saturday but still led the group on Sunday morning (obviously, not recommended, but we appreciate his dedication). It was a Chromies group today, as we welcomed the Grey Group. Die-hard runners in attendance: Ron and JP (Grey), Speedy Joe, Lance, Terry, Shauna, Asami, Melissa, Kin, Tony, Horacio, Carl, Jun, Alberto, Bethany, and Katsu (Pink) as well as a few others whose names I didn’t get.   Silverados completed 18 miles in about 4 hours — started 5:10 am and finished 9:24 am. Their route included — first beach park, Nelson’s Oasis, the church, Kahala gas station, through Kahala Ave to Triangle Park (no shortcuts today), Diamond Head, and Paki Ave.  Cool and breezy conditions really helped today.

Bethany and her friends turned back at Triangle Park because one of them felt pain just right above her toe area. (Smart choice.) We saw former volunteer staff leader, Paris, along Kalanianaole Hwy as he cheered us on toward our 18 mile goal.  Cool and breezy conditions helped for a strong finish as we thought about shrimp fried rice and roast pork.  Doc’s talk today was about moderation when it comes to food.  Enjoy your food! As runners, we need to eat enough so that we have the fuel to run the full marathon.

Thank you Joe & Lance for the drinks, Shauna and her homemade blueberry scones, John (potato chips & water), and Dawn for the seasoned pretzel twists.

Along the run, we discussed the mental aspects of running a marathon. It’s important to “run in place” if you want to tackle such a huge race. This just means that rather than constantly looking back at what you ran during the race and ahead, thinking about how much distance you have to go, try to keep your thoughts limited to where you are at each moment. As long as you keep moving, the distance will get covered. Carrying the whole race in your head is exhausting. That’s why running with a partner is great because the conversation can help distract you and keep you in a good place. Also consider dividing the race into sections – first 7 miles is warm up, the next 13 is cruising, and the final 6 is the steady push to the finish line where all of your training is tested. That’s why we say the marathon “starts” at mile #20.

Please be careful on Kalanianaole Hwy and run single file. [Stay away from the white line!!!]  We do not want anything bad to happen while you’re out running with us.  Avoid any activity which will increase your chance of injury. Remember ICE — ice, compression, and elevation.  Listen to your body’s needs. If you need another day of rest, take it.   Stretch on your rest days.

HOMEWORK: Target 36-38 miles this week. Each run should be 8-11 miles with a rest day in between. We are less than 5 weeks from marathon, and the taper will begin soon. Figure out which supplements you’ll use for marathon day. Start testing a new race day outfit or belt. Stay dedicated to this journey.

Carl’s Clues for a Fun Marathon:

Anyone finishing in 7 hours or more who has the energy, should seriously consider starting a Conga Line at the finish with random, willing, fellow racers. You may not be the fastest, but you’ll be having more fun than sub-four-hour runners who can’t feel their feet.

If you’re looking for a fun costume idea for three and you’re all running at the same pace, have two people dress like JAL flight attendants and carry your own finisher’s tape. When you get to the finish line, have the flight attendant runners go ahead and put the tape up for the third person to run through. It’ll look great in the photos!


11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series) @ Kapiolani Park. Clinic run led by John and Henry – 14 miles (with an option to do 16). Meet at Waiholo at 5:30 am.

11/22 – most likely a 5:30 am start.  Mileage TBD.

11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run. Pre-register to save a buck – www.honolulumarathonclinic.org ($7 online, $8 on race day). Bring a friend or two. Winners need not be fast, only accurate.


12/14 – POST MARATHON PARTY. Sign-up @ Clinic.

Finally, take the time out to honor the Veterans in your lives this week. We get to run free because of their hard work and sacrifice! To all of the HMC Veterans, thank you for serving with valor and unselfishness. You are true heroes and inspirations to us all.



White Group report by Russell Uchida:

(Pace 12:00 – 13:00 minutes per mile)

Cooler more brisk gusty trades welcomed the White group as we deviated from past practice of starting with the mass clinic at 7:30am to an earlier 6:30 am start time to accommodate our last 18 mile run for the year. 15 runners started out promptly to loop around Kapiolani Park and the Honolulu Zoo. After making that loop, we reached Paki Pavilion for a short water break and then proceeded to do the remaining 16 miles. The novelty of starting earlier filled everyone with greater energy and excitement as everyone maintained a brisk and sustained pace of or around 12 minute miles.

After a short introduction of a couple of new runners to the group, we were lead on the arduous 18 miler by Group Leaders Monika and Jessica. Other runners following closely behind were Mike, Elena, Rich, Sirena, Kayla, Denise, Andrew, Charlie, Ming, Pernima, and Danell. We continued our brisk trek to the gas station for a quick refreshment /refresher and then proceeded on to the first beach park. When we reached the usual 5-mile marker “telephone booth”, we were met up by veteran leader Guru Sam with his van filled with additional runners who were unable to make it at the earlier start time. It was a welcome surprise to see both Melyssa and Brent with ear-to-ear smiles and fresh legs. Their appearance provided us an extra minute to refresh our legs.

When we hit the 2nd beach park, we again thanked Nelson, USC, Marsha, and company for hosting the Oasis. It really is a tremendous “picker-upper” for all and gives us the motivation to continue on. Nelson did make a note that he NEVER sees Sam this far out and it was quite a welcome surprise for him. We proceeded to the Church to make our nine (9) mile turnaround. On the way back, strong tailwinds helped to cool us down and to continue the brisk 12 mile/min. pace. At the “mile marker phone booth”, we parted ways with Sam, where he had initially parked and met up with us. On our way back, we bumped into (the other) Richard who was doing his solo run.

With continued strong gusty tailwinds coupled with semi-cool winds, we made it through Farmers Road, and on up to the Triangle Park. We were met up by Sam at Triangle Park in his white van testing group runners to see who would succumb to the ride back and who would continue on to the finish. Proudly, all runners remained focused and the group momentarily re-convened then headed back as an organized group.

We continue to miss BOB, Lisa, Malia, Blair, and Dwight. The group will taper beginning next Sunday with a 14 miler according to Bob’s mileage schedule. Thanks to Hang for bicycling alongside of us and taking pictures along the way. She played the part of marathon photographer, taking many pictures of both fresh and exhausted looks.

ALL white group members, great job! Make sure you give your body some rest and healthy food to replenish all that was lost yesterday. See you next week Sunday!!



Blue Group by Val Ogi:

Pace 12:30- 13:00 per mile)

This week we had 19 at the clinic start. We headed out to the second park and Nelson’s Oasis. Thank you to Nelson, Marcia and Dean and Caroline. Today we finished our run @ 14 miles and officially start our tapering. What a perfect running day, wishing for this cool weather on Marathon day! We are doing Kahala Avenue for the month of November.  We will do the same next week. Great run, negative split but last mile said 11 minute pace, maybe a little fast but we were all feeling so good at being able to taper! Members this week were leaders Maile, Andy, Marisa, Marivic, Brent, Rick, Cheryl, Betsy, Sharon, Grace, Doug, Tannia, Trieu, Adam, Mark, and special guest leader Rosie. Sorry 2 more gals I forgot their names. Thank you to Henry and Robert for the wonderful refreshments especially the salted star fruit, it really hit the spot.





Green 15’s by Louis Crompton:

I was inspired by Doc‘s talk this morning – wanted to go home and eat a hot dog for lunch… once in a lifetime, that’s moderation… dilemma is no hot dogs in the house.  Ten of us formed up for our longest distance run when the Fair Fiona shoo-ed off 2 Japanese tourists to another group; he wore a tee shirt & pants while she wore a nice dress… yeah maybe best they went with another group.  Our jewel of a leader gave us the basic long route [around HK Drive loop] but then for the first and only time this year gave us options how to return from Aloha Gas.  And yet another surprise – one of our joggers has an incentive to finish faster than our target 15 pace or 6H 35M… she gets 7 free lunches to beat 6-28!   So our friendly helpful staffers, Lou and Fiona, elected to show Susan just how to do the easy trick.  She finished 17.7 miles in 4H 17M [and we easily could have finished quicker] with a 14.5 overall pace  – if you extend the philosophy a few more miles to marathon distance, she has time to spare and wins 7 free meals.  Do it!  We willingly missed our usual 15 pace, but it was for a good cause.  Mahalo to Nelson for having the oasis open and to Henry for keeping the refreshment tables open not only for us but the other folks still on the road.  He’s got a lot of oranges to eat… Next week we enter our tapering phase – we’ll drop 20% and go for 14 mi at our 15 pace.  Don’t forget homework.  Aloha


Golden 14’s by Dean Takashige:

Sunday we had a nice size group. It was sunny with a nice breeze which was great to keep us somewhat comfortable along the way.

No new items except everyone should be finalizing what you are going to wear on Marathon day, shoes( might be a little late but better NOW than the week before) make sure you choose your socks, or try different ones to fit better or help prevent blisters, now is the time to figure these things out as we do our last few long runs.  Other items like decide if you are eating pretzels or energy blocks or gels. now is the time to figure out what you are going to take on your run. If you were thinking about changing your fanny pack do it now to get used to it.

Got questions? ask any of the staff members.  Most of us made it to the first park then some continued to the 2nd park and a few went to the 8 mile turn around.  Next week it will thin out since there is the last of the readiness series runs.  For the rest of you see you on Sunday and be sure to sign up for the Turkey Trot on Thanksgiving day.  If anyone is even remotely thinking of being a staff member next year come and talk to me. We would love to have you on board.

See you all next Sunday.



Da Comment Corner:

Turkey Trot – Thanksgiving Morning

Volunteers still needed; please sign up on the board

After Marathon Dinner at Dave and Buster’s – Monday, December 15 at 6pm; cost $30.

After Marathon Clinic Picnic – Sunday, December 21; 7:30 a.m.


See you at the water stops,