Blair’s Weekly Update 03-23-2014

Doc’s Talk:

Approximately 200 runners listened intently to Dr. Scaff who spoke about homework runs and monitoring your heart rate while training. Doc’s weekly talks are video recorded and available on “thumb drive”. Please talk with Bruce Mullikin if interested.

Table Duty:

We want to thank staffers Eileen, Gail and Tony for the variety of snacks, drinks. Two lines for Gatorade and water – very innovative and appreciated. Much mahalos!!!

Shoe Talks at the Running Room this coming Sunday, March 30 and also next Sunday, April 6 @ 9:00 a.m. Staff leaders please adjust your running schedules.

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. To accomplish this you must run a 9:00/mile pace or faster. The advanced group met at Kawaikui Beach Park and ran about seven miles at a fast 8:30 min/mile pace to hear Doc’s talk. We ran back to the beach park at for a total of about fourteen miles. Same workout next week starting at 6:15 as we gently build endurance. Also, the first bus run is 6/15.

Red Group by Jeff Beard:
(Pace – 9:30 – 10:30 min. per mile)

The Reds went out today with 7 runners – Rachun, Arlene, Travis and I were joined by Matt (Pinks), Kozo (Advanced), and, here on a work assignment, Rosie Spraker! It was a great day for running – cool, overcast & breezy, but it warmed up by the time we got to Kahala Ave. We’re still having the same “problem” – running too fast! Our average pace for 8.38 miles was 9:07 per mile – way off our intended pace of 9:30. I think that by the time we get up to 12-14 miles, we’ll know which of us can keep up that pace, and who can’t. Red Group runners should be doing at least an hour 3 times during the week, plus Sunday runs – we’re all experienced enough to handle that this early in the season. See you all next week!

Pink Group by Stephen Cole:
(Pace 10:00 – 11:00 per mile)

The pink group staff were not able to run today, but they were represented well by veteran runners Tracey and Izumi. The pink group consisted of 8 runners: Lisa, Terry, Larry, Todd, Dana, Earl, Tracey, and Izumi. It was a humid and sunny run that included some gusty cool breezes.


Distance: 6.48 miles
Running Time: 1:04:59
Total Elapsed Time: 1:16:55
Average Pace: 10:01 min/mi

The stats are very close to last week’s run, which is great for consistency and building that base level of fitness necessary before adding more miles in April. Rosie and the rest of the staff will be back next Sunday ready to run another fun 6.5 miles with the group!

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 min. per mile)

Andy and Ron lead 17 to 19 Greys (the group size changed as a couple of folks from other groups tagged along) and included Rob, Donna, Lance, Kinsi, Ray, Jason, Emily, Todd, Noah, Linnea, Sandy, Hiroshi, Jimmy, and Max, a returning Grey Group Leader from several years ago (one of the founders of Grey Group along with Ivy and Andy). Because our group had quite a few first timers, at Triangle Park we did introductions and at the 22nd Ave. stop on Kilauea Ave. we talked about safety – single file, signals for oncoming pedestrians or hazards, etc. It must have paid off. After the run a member of one of the walking groups came up and complimented the Greys for being the only group that passed her courteously in single file. Congratulations to everyone for such a good job!!

FYI: The Road Runners Club of America (RRCA) has recently launched a RUN SAFE: RUN SMART campaign complete with an animated video. You can view the information on safety at

On the way back Ron talked about how to run hills without the agony – posture should be up, shoulders back with a very slight lean forward. (Lean forward from the ankles, not the waist.) If you run up hills slumped over you are wasting energy and, mentally, you are in a “defeated” posture and probably praying that the top with miraculously appear soon. Instead, focus your eyes on a spot 5-10 meters in front of you rather than the top of the hill. At running speed, when you focus on the top, you seem to be making no progress. But, if you focus on a spot in front of you, the road will be disappearing under your feet and you will know you are making progress. It is a good mental boost to know that you are moving steadily up the hill. If the hill is really tough for you, add a mantra, a chant, or a familiar tune in time with your steps, like “I CAN DO THIS, I CAN DO THIS…” It will distract your mind and you will be at the top before you know it!

Stats: Distance: 6.45 miles

Run Time: 1:08:40 Total elapsed time: 1:27:17

Average Pace: 10:38

Note: The first 5 miles was a 10:59 average pace. From Triangle Park to the end was a bit faster for some, including the Garmin-carrying guy.

Next week we will do the same route but add the Marathon finish (down Kalakaua to the Queen Kapiolani statue) so the distance will increase slightly. Don’t forget about consistency in training – do your mid-week runs!

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

For the third Sunday, we had 15 Silverados. It was great to see some old faces like Julie and Tavy. Alberto and John lead the way up Diamond Head, careful to go a slower warm up pace. We did a good 6-mile run along a breezy course. The entire group finished together with high fives. Good job Silverados! As we approach the end of the month, we are going to add another half mile next week.

Alberto talked about proper running gear (phone, ID, water bottle), going slow, and trying to avoid injuries. As a group, we are aiming for a sub-5 hour marathon. The keys to running success are to train properly, avoid getting sick, and staying injury free.

Homework [the key to HMC success]:

Please make sure to do 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). Pace does not matter. Your body just needs the repetition of 3 runs a week. Homework “cheaters” are able to get by now, but that will change in a couple of months…you have been warned.

Shoe talk starts next week, 3/30 and 4/6 at the Running Room, 9am. We will go in April, but those who cannot make it can go to the first one. This is a great time to ask questions from their knowledgeable staff and pick up some gear, especially shoes, since they provide a nice discount to HMC. Besides, it’s always better to go shoe shopping after a run, because your feet expand and will be a more accurate “running size”.

Thought of the week [A Life with Limbs]:

One of the best things about running is celebrating the sweet taste of success from the other end of the finish line once your body has been put through a rigorous test. The journey starts from training day #1. Newbies find there is so much to learn about endurance training, from gear to diet, dealing with injuries, and running style. And in the end, there is an overwhelming sense of pride in the accomplishment of your first marathon. I remember the sense of awe I had that my body could do a continuous 26.2 miles. Sometimes I still cannot believe it. Ever try to drive your running course? It’s mighty long! You don’t know what you are capable of until you try. And I can definitely say that my life has been much fuller for having made the effort.

Every runner has their own inspiration for joining the marathon journey. But if you’re searching for additional inspiration, come hear the story of Nick Vujicic. He’s speaking at a free event on 3/30, 5-8pm @ Aloha Stadium. Nick was born without arms and legs, but he hasn’t let that slow him down as he’s running along his own course. He has even been surfing with Hawaii’s own Bethany Hamilton. You are sure to find Nick’s story remarkable. He can do so much without legs. So what can you do with yours?

Black Group (formerly Teal) by Russ Honda and Ivan Irie:
(Pace – 11:30 – 12:30 per mile)

The group formerly known as the Teal Group has evolved into the Black Group. May be we should called ourselves “Eggshell” as this group’s pace is faster than the White Group, but slower than the Silverados.

In any case, we had a good group of 11 runners (give or take a few) as we ran around Diamond Head. Our pace was quicker than advertised at first, but with the water stops, the pace evened out to about 11:30. Netty, Kim, Staci, Lianne, Matha, Devan, Ivan, Curt, and a few others did a great job running single file. As we approached the end of our run, Ivan wanted to add the Marathon Finish to add more mileage, and the group decided to join him for a total of 7.8 miles.

Please continue with the homework runs of one hour runs three times a week which includes the Sunday run. Next week, we will continue to run 6 to 7 miles since some of the group members are running the Hapalua half-marathon on April 13th.

White Group by Blair Hoashi
(Pace 12:00 – 13:00 minutes per mile)

25 exuberant runners made our trek around Diamond Head fun, energetic and high spirited. While the usual cast of “regulars” were with us, there was an influx of “new blood” which added vim and vitality to our group. Without our Guru Sam, Bob, one of our newest and brightest staff leaders took the reins and led this jovial group on our run. Dr. Dwight, Lisa, Richard and Blair helped Bob to organize this large group. We all finished together just as we started; a remarkable feat considering the differences in everyone’s fitness level and pace. Great job Bob!

Thanks to “regulars” Russell, Monica, Jainey, Jin, Randy and others for helping to keep us organized. Newcomers Jenny, Lindsey, Erin, Melissa, Melyssa, Roxanne with Jan and quite a few others, were part of this festive group.

Reminder: April 6th @ the Running Room @ 9:00 a.m. – Shoe Talk for the Intermediates, etc.; for those attending, we will cut our run short (to Triangle Park). Others who are not attending can do their usual mileage.

Blue Group by Andy Hirano:
(Pace 12:30 – 13:30 minutes per mile)

The Blue Group has grown! From about 7 runners last week to 15 total, this week. What a fine group as the runners search for a comfortable pace to run. Each group has a set training pace. The clinic runners are encouraged to switch groups to find a group with a comfortable training pace. This is the pace you would want to do your training runs during the year and it would be the pace you will eventually run the marathon. Reiterating safety and running single, the Blue Group cohesively moved to the right half of the sidewalk clearly giving others a clear path on half the sidewalk to pass by safely. Way to go! We follow the marathon route from Kapiolani Park out to Kalanianaole Highway to be familiar with the route and back to Kapiolani Park. The actual route back is along Kahala Avenue. However, since Kahala Avenue does not have any sidewalks, you’ll have to run on the grassed area or in the narrow street. The Blue Group will follow the actual marathon route along Kahala Avenue back to Kapiolani Park during the bus runs. But during our normal runs we’ll follow another route in Waialae-Kahala which has sidewalks. Remember to train 2 additional days beside your Sunday run, with a day of rest for recovery between your running days. The suggested intermediate group training schedule can be found by clicking on the intermediate ability group on the website. The Blue Group clinic leaders are Val Ogi, Andy Hirano, and Fiona McNeill.

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

Lucky 13’s by Derby Linden:
Lucky 13s grew to Lucky 21. The runners had thoughts of Las Vegas on their run that we lost some on the way. Christine Sweeney, Jay Higa, Maryanne B., Cherry Robinson, Chung, Brent Kaneshige, Wendy Ing, David Darby, Caleb Simeon, Cyrus Simeon and many others kept the staffers in line – Lehua Simon, Maile Burgey and Derby Linden. The group was looking fine after running twice around Kapiolani Park (4 miles) and “Da Best” single file formation sharing the sidewalk with others. Hats off to you all!

Continue to do your homework. We’ll be having an abbreviated running next Sunday and running directly to Running Room in Kapahulu for “Shoe Talk” which is approximately 1 hour of great information. We can make pit stops for coffee and pastries- food for thought 🙂

Golden 14’s by Dean Takashige:

We had a beautiful Sunday morning. Everyone’s bright smiling faces and you can tell they couldn’t wait to get started. Thank you to those who let me know that they were going to try a different group. Now is a good time to try different groups to find your comfortable running pace. Remember you are always welcome to come back. Thank you to staff leaders Lisa, Sensei Norm, Sandra and John for assisting with the group. We were 32 strong according to John.

I had a question asked, “what are the numbers, golden 14s sweet 16s, Lucky 13s etc?’

The numbers are the running pace of the group. For the Golden 14s we are running at a 14-14.5 mile per minute pace. Which is about 4.14 miles per hour. Along that line, when I report time on the road it is including the water stops, i don’t start and stop Myrtle every time we stop for a water break. Its continuous running time. (Myrtle is the name of my Garmin). Thanks for the question.

Again I want to remind everyone to be careful on the runs, the sidewalks are uneven and it doesn’t take much to trip and fall. We did have a runner fall but it wasn’t very serious.
Finally this coming Sunday is the shoe talk, the plan is to do a half lap and continue running to the Running room. After the talk run back to the park. This will be about 4 miles.

Myrtle says; we were on the road 1 hour 13 minutes, ran 4.27 miles and burned 380 cals.

Do your homework runs and see you next Sunday.

Green 15’s by Louis Crompton:

Great day for a romp thru da woods… a little cooler and breezier than our norm… it was surprising to see the number of participants today wearing windbreakers listening to the opening talk. Glad to see our graduate, Wendy, today… she’s now one of the “fast guys” [13 group]. Lou led our Green 15 team of ten up and over the DH lookout twice for a RT distance of 4.2 miles in 1H 4M, or a 15 1/4 M/M pace…. We saw the value of bringing your own liquid today – the DF on Diamond Head Rd were kaput. And for the first time all our new folks had a chance to meet and high 5 the living legend herself – The Gladyator… always charming and so inspirational, proudly smiling and wearing her Marathon Finisher tee shirt. An “awesome” experience particularly for our 16 yr. old runners to share some skin with a 95 year young lady in the Guinness Book of Records… Next week we will include the Shoe Talk on our circuit… we’ll do about 4.3 miles. Be aware of the way the soles of your older shoes wear out… are the outer edges worn? Is the outside OK but the heel is worn off? When we’re out doing our 4 miles- do you walk heel – toe or do you stay up on the balls of your feet in a running stance? Be sure to sign in at the store – your attendance will earn you a 20% discount on shoes… which you may want to take advantage of in August to buy a good pair of shoes to carry you thru the marathon. Do 2 more sessions of 1 hr. each during the week. Come back Sun 3-30 and bring a friend. Aloha

Sweet Sixteens by Roxane Abe

Twenty-two brisk walkers made up our group as we did two laps around the park and zoo for a grand total of 4.2 miles. The sun kept us warm as the wind picked up, and kept our spirits high. Cliff and Roanne encouraged everyone to drink at every start and get into the habit of drinking before you feel thirsty.

Next week we will do one lap around the park and before walking with Roanne to the Runner’s Room for the Shoe Talk. If you cannot make the Shoe Talk, Cliff will be leading another lap around the park and zoo.

Remember to do your two, one hour homework walks with at least a day of rest between the walks.

See you next Sunday!

Buff Walkers by George Ushijima:

Our third go around Kapiolani Park was a perfect weather day. The strong breezes just serve to keep us cool. We can only hope that on Marathon Sunday, the weather will cooperate like that. Roger and George greeted everyone who came to our “BUFF” walking group for our third session of the year. Altogether we’ve had Wendy, Lorraine, Dianne, Jan, Paul, Evelyne, Samina, Mike, Venus, Ryan, Gino, Sylvia, Helen, Jen, Moira, Jan, Tim, Judy, Christy, Vern and Alan over these past 3 weeks and we are looking forward for them to continue those home works and build the stamina for the coming months. Next week is the shoe talk. We’ll be doing a truncated session so that we may get to the Running Room in time for the shoe talk.
Keep On Walking!

Da Comment Corner:

Homework runs:

The “keys” to you crossing that finish line at the end of the marathon(in fairly good condition), are keeping up with your homework runs and showing up on Sundays! Starting off with good “running habits” will pay off at the end! In a few months, a six to eight mile run will be considered a “short run” for many of us.

“Elixir” of Youth

I am so impressed by the number of returning runners year after year. And, every one of these runners never seem to age. Dr. Scaff you’ve unlocked the secret of maintaining youth, vigor and vitality-long, slow distance running! Sensei Norm, Guru Sam, Dr. Rob and Donna, Jainey, Eileen, Gail, Sandy, Tony, Peter, Bob C., Russel H., Les Y, are great examples! Of course there are many more throughout our clinic! I am sure Dr. Oz will be calling soon.

Have a fantastic week and keep young!

See you at the water stops,