Blair’s Weekly Update 09-18-2011

Doc’s Talk by Andrew Laurence

Neither Dr. Scaff nor Dr. Ando were at the clinic today; here are Peter’s announcements about the upcoming Turkey Trot!

What: A “Predict Your Own Time” 10-Mile Run
Date: Thursday, November 24, 2011
Time: Registration starts at first light, around 6:30 a.m.
Location: The Bandstand at Kapiolani Park
Route: Kapiolani Park to the Kahala Aloha Gas Station and back
Cost: $5

The Turkey Trot is open to everyone, and is a practice in the skill of predicting your time.

The run begins as soon as all are registered, so please arrive early. Each runner is given a tongue depressor on which they write their name and predicted finish time to the second. At the finish line, these are collected and predicted times are compared to actual finish times. Awards will be given to those coming closest to their own predicted finish time; also, there will be random drawings of finisher names for door prizes. No watches, headphones, or pacing devices are allowed.

Note: This year the entry fee is $5. This small increase will help us continue to make future Turkey Trot events possible. For more information, visit and click on “Turkey Trot” in the menu bar at the top of the page.

The next Bus Run is scheduled for October 09. Please sign-up on the sheet posted on the bulletin board so we know how many busses to provide. This is the final Bus Run of 2011.

To receive the Honolulu Marathon Clinic Newsletter, write your e-mail address on the list on the bulletin board, or sign-up online on The Honolulu Marathon Clinic web site ( Click “Subscriptions” ” in the menu bar at the top of the page.

Peter advises everyone to remember to drink water, especially during these hot months. If you get thirsty, it’s already too late. A good way to determine the amount of water you need is to divide your body weight by 2. That is the number of ounces of water you should drink each day. (e.g. weight: 150 lbs ÷ 2 = 75 oz which is 9.4 cups per day)

Table Duty

Thanks to Noe and Dina for taking care of us today at table duty!

Group Reports

Advanced Group by Les Young

(Pace – <9:00 minutes per mile pace)

The AG had 21 runners doing a 16-miler. We had guests from out of town and Runner’s HI. We ran an average 8:30 pace going out and an average pace of 8:20 coming back. I could not hang with the group at that pace so I averaged 8:45 both ways. Everyone dealt well with the heat. Made sure everyone stopped for water and the group staffers were looking for signs of heat exhaustion. Next month we will skip every other water stop to mimic the Marathon water stops at every two miles. Stay hydrated and injury free!!!

Grey Group by Ivie Kumura

(Pace – 10:30 – 11:30 minutes per mile)

12 Greys out this Sunday. What a great group! Thank you, Tosh, Dr. Rob, Corwin, for bringing everyone home with your pacing and Garmins. How are we all doing at the 16-mile mark? We are sure logging our jogging miles. Avoid burn-out, focus on our ultimate goal, to a marathon, “well done, and trained for”. Jeff talked about the importance of “mental training” as we go the distance. This is what makes the marathon so rewarding, it is such a journey and process of strengthening all aspects, mind, body, spirit. It takes several weeks to get acclimated to each mileage increase. I will join you for 16 miles next week. Andy has been away, training on the mainland. I had “time issues” this past Sunday. I was told I am in the wrong sport, if I don’t have time! Marathon training also gives us a great sense of humor. Ever met a grumpy runner? Remember to run slower as we go out, the negative split concept. We will be able to finish faster and recover faster, if we do this. Remember to refuel within 30 minutes from a long run and if it is meal time, within 2 hours.

Mid-week runs: Wednesdays and Fridays 5:30 pm at Magic Island Ala Moana Beach Park (first restroom, just across that concession stand) As Kara’s group, we will also be the extension of that “Running” family, i.e., our last name is “Running” If you are running late, you can still be “Running, Too” (and if it’s me, “Running, tu-tu”)

September Schedule:
September 4th – Unofficial run, led by Alberto Tantalus
September 11th – 16-miler – ALMOST, 15.5 miles Pacing smart, around 11 for running pace to go the increased distance.
September 18th – 15.69 miles – about 3 hours 20 minutes, 1,958 calories. overall pace: 12:58. Moving pace? – didn’t capture that, sorry.
September 25 th – 16.5 miles – including Kahala Avenue

Silver Group by Lynnae Lee

(Pace – 11:00 – 12:00 minutes per mile)

Today the Silverados trekked out again to the church along Kalanianaole. We started off with 13 going up Diamond Head. The group was led by the faithful Alberto, while staffer Paris kept track of the pace. We were joined by 3 other HMC staff members – Bill, Fiona, and Sal with his adorable daughter. The day started out feeling humid, but we were fortunate to get some breeze. We “lost” 5 runners by mile #7 due to different training regimens – James and I turned back at the phone booth. Alberto, Tiantian, Mickey, Steve, Bill, Alfredo, Paris and Sandy reached the 16-mile turnaround and stuck together till the end, minus Steve who we lost track of at the Gas Station. There were 7 runners who finished the 15.6 miles together. The entire run took about 3:24 total time (13:05 pace), with an average running pace of 11 minutes/mile. Calories burned: 1,213 to 1,833, depending on your weight. Congratulations to all who completed the full distance on a tough day!

Weekday Runs: The Silverado midweek run will be on Wednesday. We’ll meet at Kapiolani Park – Paki at 5:30 a.m. and go about 10.5 miles. All HMCers are welcome to join. Please call/text Alberto [781-9221] to let him know you’re coming. Otherwise, please make sure to do 2 homework runs of 8 miles each with a rest day in between. These are Super Important because of our long weekend runs, and our goal of “U5-WELL”. (You’re welcome, Paris.)

Quotes of the Day: “Oh, that’s why she runs crazy!” –Sandy to Paris, in response to learning that I’m taking on the Nike Women’s Marathon in 4 weeks. (Yep, did 26 miles this past weekend, and will attempt a 20-miler next Sunday. But hey, it’s all for a good cause – the Leukemia & Lymphoma Society. See me if you want to contribute.)

Alberto, you’re perfect!” –Paris, as he’s keeping track of the group’s pace. This phrase was repeated multiple times today, a nice contrast to the “slow down” and “ease up” of other Sundays.

Thought of the Week: “Nothing new on race day.” Part of training is making sure that all of your gear and supplements will work for you. Test out everything now, so you won’t be caught off guard with a new hassle on race day. This includes shoes, socks, attire, water belts, and most importantly, supplements. Not all supplements are the same, and some can disturb your stomach, so now is the time to test, test, and test.

White Group by Blair Hoashi

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

24 energetic and committed members started the Diamond Head climb with us. Guru Sam and I rejoined the large group after a two week absence. While Sam turned back after the DH climb, the rest of the group ran in great unison for the rest of the trek. Blair with a few members turned back after the second beach park (14 miles) due to early afternoon commitments but Norm K. took the rest of the motivated group onto the Holy Trinity church water stop and back – 16 miles. Great job!!! Rani, Diane, Janelle, Jann, Susan, Aileen, Russ, Gary, Berrie, Randy, Cammy, Lisa, Richard, Carol, and a few whose names I did not get, were part of this very hardy group. Congratulations!!

The group took full advantage of the generosity of Nelson S.’s Oasis at the second beach park.. The ice cold Gatorade and water and pretzels are always a treat and greatly appreciated by all of the runners!!!

Thank you, thank you, and thank you!

We will let all of the members know if an alternate start location is chosen due to the Komen Run.

Please sign up for out third and final Bus Run on October 9th – approximate distance 15 miles.

Blue Group by Andy Hirano

(Pace – 12:30 – 13:30 minutes per mile)

The Blue Group enjoyed their 3rd 14-mile run on Sunday, for those who came out during the Labor Day weekend. The group had about 18 runners with a few new faces. Some are still trying out the different pace groups. The run was enjoyable, getting some refreshments at the Kawaikui Park turnaround point courtesy of Nelson. The weather was excellent for our Sunday jog. 14 miles seem to be no problem for most of the group.

In three weeks, on Oct 9, will be the bus run. The Blue Group will get off at Sandy Beach and make it’s way back to Kapiolani Park following the marathon route in Kahala along Kahala Avenue.

The following week, there will be no Clinic due to the Susan B. Coleman, Race for the Cure event as parking will be scarce at Kapiolani Park. As such, the Blue Group plans to meet at Operation Red Wings Medal of Honor Park (Triangle Park) at our usual 7am, when there is no clinic, to do our Sunday run for those that wish to come out.

Keep up your weekly training as it will pay off in endurance during the marathon. Did you do your Talk Like a Pirate day this past on Monday?

The Green Group – Beginners by Rosemary Kyte, and Norm Uyeda

(all walking speeds and 13-minute mile > running pace.)

Thaddeus paced the Lucky 13s today, followed by Norm’s 14-minute group, followed by myself at about a 15-minute-mile with Gae and Doyle for most of the day. We covered the longish 14-mile route; feeling much stronger than last Sunday perhaps due to the cool breezes at the turn around point with Nelson’s awesome mid-run snack station. “At a minimum, you need to be covering 30 miles a week for 3 to 4 months before a marathon to complete the race safely and comfortably.” from page 27 “Your First Marathon”, the 2011 edition. Yes! The 2011 edition exists; your mail orders should be arriving soon. With 14-miles today, our mid-week homework *only* 16-miles! Of, course the more weekly mileage you can safely do (day off after every running day) will speed up your talk test pace and increase your collapse point. It is never too late in the year to join the clinic, we’ll find you a pace group and distance to meet your needs. Our primary purpose is to teach, and to put into practice, the benefits of habitual endurance training.

Green Group – 14 minute pace

The Not-So Fast and Furious Eating Society and Hokey Pokey gang did a full GPS certified 14-miler today by adding some “longcuts” to last week’s shorter route. Adding mileage gradually tends to lessen the impact of the monthly mileage increase. Today’s pacing might have varied a bit more than usual since Norm forgot his Garmin, but Dean was there to provide backup with his GPS and kept Norm to an honest 14-minute-mile (most of the time). October 16th will be our “Downtown Run” since Kapiolani Park will be taken over by the Breast Cancer Run. On that day, we will go through a rehearsal for the morning of the marathon and cover logistics, bathrooms, start line procedures, water stops etc. Train smart. Don’t get hurt! We are fast approaching the point where we don’t have enough time to fully recover from a bad injury. If you think you are hurt – take appropriate action NOW! Don’t wait until a small problem turns into a big problem.

Da Comment Corner

53 Degrees F

The illuminated neon sign of the Old Republic Bank on Front Street indicated the 6:30 a.m. temperature in downtown San Francisco. I started my early morning run from my Union Square hotel and made my way toward the Embarcadero with the goal of “half ending” at Fisherman’s Wharf – my turnaround point.

I was determined not to “wimp out” on my morning run in San Francisco as I slipped on two long sleeve cool max tops along with my shorts and running shoes. It was difficult climbing out of my warm comforting bed to face the wind chill and a temperature below 70 degrees.

I had written in an update many years ago about “wimping out” of an early morning S.F. run and so was determined to prevail this time. After a few “bone chills” from the wind, I managed to “warm up” and persevere on my intended route to Fisherman’s Wharf. I made it to the Mason cross street, turned left and climbed two gigantic “mountains” to reach Nob Hill. I then descended Mason’s apex carefully (it was a very steep decline) back to my hotel only a few blocks away on Post.

(53 degrees F., I am sure is a relative number – just ask Russ F., a clinic member who currently resides in Green bay, WI. who might consider the temperature “balmy”!)

See you at the water stops,