Blair’s Weekly Update 04-06-2014

Doc’s Talk:

Dr. Scaff talked about hydration and the ideal body temperature when running – 101 degrees. This and other very important facts available on “thumb drive” courtesy of Board Chair Bruce Mullikin. See Bruce for more info.

Heads Up!!!! Limited Parking and Access to Kapiolani Park next Sunday!!

Due to the half marathon going on, access to the park will be very limited. Please plan accordingly; the clinic goes on as usual!!

Table Duty:

The food at Table Duty gets better and better; thanks to Lehua, husband Cyrus, and her girlfriend for an incredible spread!

No merchandise for sale this Sunday.

Group Reports:

Advanced Group by David Fitzpatrick:

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. The advanced group met at Kawaikui Beach Park and ran about seven miles at about an 8:40 min/mile pace to hear Doc’s talk then ran back to the beach park at for a total of about fourteen miles. There is a marathon clinic table at the park which should be crowded due to the half marathon. Same workout next week starting at 6:15 as we gently build endurance. I ran North Shore and am in recovery. Also, the first bus run is 6/15 :0)

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

The Red Group went out for an 8-mile run this Sunday, under great running conditions – cool, overcast & slightly breezy. It has been fairly humid these last few weeks, so remember, drink plenty of water at each stop, even if you don’t feel thirsty. The Reds are still working on our pace (9:30 per mile) – by the time we got out to the gas station, we were averaging around 9:15, and on the way back to the park, it was closer to 9! Now is the time to get our pace down, so that we’re running consistently in May/June, when most of us will start adding miles to our Sunday runs. Keep up your homework runs – they are the strength building exercise that allow us to run farther each month

Pink Group by Stephen Cole and Rosie Adam Terem:
(Pace 10:00 – 11:00 min. per mile)

The Pink group went out with 14 people this morning, including: Tracey, Terry, Earl, Dayna, Larry, Arleen, Izumi, Chris, Lisa, Kolter, Steve, Sandy, Arlen and Linnea. Welcome, Linnea to the Pinks!

It was a warm day, with only occasional breezes, but a beautiful day overall. We added on 2 miles to our run this week, and ran our first 8-miler. Below are the stats for our run:

8.37 miles
1:25 overall time

10:23 overall pace
1:23 running time
9:57 running pace

We talked a little about safety today, too. We all have to keep an eye out for trip hazards and especially for traffic while crossing some busy streets and intersections.

Rosie’s comments:

The North Shore marathon was fun. Cool at the start in the dark, then partly cloudy. Muggy but finally saved by the north winds! Dipping in the ocean afterwards really helped the tired legs. I was slow today, took some walk breaks and stops to stretch, 4 hrs 45 mins 34 secs. I saw some other HMC runners there including Lynnae and Tony from the Silvers (?) Have a great run next week. I’ll be thinking of you all on the Hapalua while I’m in DC, hopefully running round the Mall and Tidal Basin (cherry blossoms are still possible!)

Grey Group by Andy Hignite:
(Pace – 10:30 – 11:30 min. per mile)

Andy lead 13 Greys around Diamond Head and to the shoe talk. The group included Grey #1 through Grey #13; who said I can’t remember names? We missed Ron who was under the weather. We had a couple new runners to the clinic and a couple that moved up from slower groups. While our runs are short, take the opportunity to try other groups to see where you fit the best. When the runs get long, moving up is hard to do. We stopped at the water stop at KCC and discussed hydration.


  1. The Grey group does not stop at the water stop on the top of Diamond Head. We do this as a reminder that the first water stop on all organized runs are at least 2 miles in.
  2. Take advantage of all our water stops.
  3. Drink to prevent thirst not because we are already thirsty.
  4. Consider carrying a water bottle. It is good to have as the runs get longer. Some of the water stops gets farther apart. You can also use it to make sure that you drink enough. Fill and drinking from your bottle provides more hydration than a couple quick sips at a water fountain.
  5. Can’t Wait to Hit 14 Miles So We Can Get to Nelson’s Oasis for Gatoraide.

Many thanks for the shoe talk. They gave a lot of their time to educate us about shoes, clothes, etc.

After the shoe talk we ran back to the Park. To our surprise, the refreshments were waiting on us when we got back even though we were quite late. Thank you.

Distance: 5.5 miles
Run Time: Not real sure the leader forgot his watch at home
Average Pace: 10:30 (well perhaps a bit less since the leader forgot his watch at home)

Next week we will do 8 miles to the gas station and back. Since we are increasing miles we will be consistent on our pace. Maybe I’ll bring my Garmin next week. Don’t forget about consistency in training – do your mid-week runs!

Silver Group by John Lau:
(Pace 11:00 – 12:00 min. per mile)

For the second week in a row, the Silverados stepped it up a notch and took in a 7 mile run led by Alberto and John. The group took a break at Kahala Elementary (aka Jimmy’s Pit Stop) then returned via Farmers Ave. We had Stacy, Dora, Tiffany, Carl, Scott, Moon, Hitoshi, Tavy, Joe, Jimmy, Paris, and Scott C. I know I missed one person who ran to the shoe talk – sorry. Most of the Silvers went to the shoe talk after the run. Today, Dr. Scaff spoke briefly on heat and hydration. Our internal engine warms up as we run. Heat exhaustion is lethal when the internal temperature of our body is above 104 degrees.

We’re at the 5th Sunday of Clinic training, and how are you doing? Most of you should be feeling more confident with each run. If you’ve got some pains, then make sure to address it. Some pains are normal, indicating growth of the muscle. But other pains are not and indicate an immediate need for a modified training plan. Generally speaking, rest is a good first step to cure the present malady.

Injuries seem to be a common problem for many runners, plantar fasciitis being one of them. According to WebMD plantar fasciitis is the common pain from your heel. Plantar fascia is the ligament that connects the heel bone to your toes. Personally, I never heard of the term before becoming a runner. Since last year, I have been hearing about this type of injury a lot lately amongst runners, so it is good to keep informed. It is amazing what we can find on the internet these days. If we go back 20 or 30 years ago, I think the information would probably be in a library somewhere or you would have to call your doctor to get a diagnosis. If you are injured or recovering from an injury, please consult your doctor. Exercise could make the pain worse.

Homework [the key to HMC success]: 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). Pace does not matter…yet.

Shout Out Corner: Congratulations to the HMCers who finished the North Shore Marathon on 4/6. Happy finishers included: Pink Rosie, Dinah, Tony, Evelyn, Kara (grey) and Lynnae. Good job on a successful run! Enjoy the week off.

Next Week [4/13]: The Hapalua is next week, so please be aware of the traffic as the race ends at Kapiolani Park. Access to the park will be restricted in some areas, so come early and be prepared for alternative parking arrangements on the outskirts of the park, perhaps in the residential area. John, and possibly Alberto, will be taking a break next week, so the group will be led by Paris (or any Silverado who steps up to the job).

Black Group by Ivan Irie:
(Pace 11:30 – 12:30 min. per mile)

Our fearless, Russ, was out of town this week, and bestowed former Teal Group members to lead this week’s run for the Black Group. Devan, Marissa, and I led our group consisting of Jan, Kurt, Doug, Kim, and Vo from the Running Room to Kapiolani Park prior to the start of the clinic. Either we ran really quickly or I misjudged the time it takes to get to the Clinic start, we ran an extra mile around the zoo since we were 15 minutes early. At the clinic, we were joined by Stacie, Jasmine, and Lianne, and we ran around Diamond Head, to Triangle Park. At Triangle Park, Devon shared the following running tip: “Don’t run with your mouth open.” Apparently, he was feeling the endorphins from running as he was smiling, and a bug flew into his mouth. After being taunted by Sam at Triangle Park, we ran back around Diamond Head, but unfortunately the water fountains stopped working. Rumor has it that if someone at the bottom of the beach uses the showers, the fountains up above won’t work. We weren’t willing to test out this theory so we instead rehydrated at the Clinic start and ran back to the Running Room to hear the very informative shoe talk. We ran a total of 7.75 miles with a pace between 11:00-11:30.

Next week, Russ will be back to lead the Black Group to an 8-mile run. A bunch of Black Group members will be running the Hapalua Half-Marathon, and there was talk to meet up prior to the start of the race so that we can run/support each other. Meeting place will be at the ABC Store (at the Hyatt Regency) across the street from the Duke’s statue at 5:45am. Wishing everyone who is running the Hapalua all the best!

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

Group went through 18th Avenue and back through the residential area that had a nice hill to run up to. Was a small climb but got to test whether our fat to sugar conversion was generating the energy needed to go over the top. Group did great. No walkers or stragglers. I guess the one hour homework runs starting to pay off and showing results or those that didn’t do their homework still had it in them from last year’s marathon training.

Guru Sam and Blair took a few of the members to the Shoe Talk and cut their run short; speaker Gaston was excellent as usual.

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

The Blue Group with 14 runners did its 4 mile run to Triangle Park and back to Kapiolani in order to make the Running Room shoe talk. Looks like the Blue Group will have a group of 12-15 folks. The Blue Group leaders are Val Ogi, Fiona McNeill, and Andy Hirano. Congratulations to Val who completed the Rome marathon. Did everyone see the wonderful group of photos put together into a book? The Blue Group will increase their Sunday mileage to 6 miles next Sunday. We’ll increase our Sunday runs about 2 miles a month. The farthest we’ll run on Sundays is 16 miles. For now it’s two 1 hour runs in addition to the Sunday run every week. A suggested training schedule for the intermediate group is posted on the website. As the months go by it will be more important to keep track of your mileage per week. Find a group with a comfortable pace. This will be your training pace and when you run the marathon, you’ll run no faster than your training pace.

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

Buff Walkers by George Ushijima

Yet another beautiful Sunday morning. Conditions were perfect for our new route up Diamond Head road past the lighthouse and on to Triangle park and then we went back. We are still doing our twice a week homework of only an hour each. And we are all just getting into this routine. Making it a routine, makes it easier. Keep on walking!

Green 15’s by Louis Crompton

With our “spring breakers” back and a couple new faces, Green 15 left the park with 14 today. Had to send some off to the shoe talk – that 20% discount has a pull – and it’s an interesting talk. We went up the long winding road and then took a side trip to pay our respects to Leahi Hospital. Resumed our journey around DH Rd for an overall distance of 4.75 mi in total time of 1H 14M for a 15.5 m/m pace. We stopped at each water station – try to bring your own liquid containers – that will help us shave a little time off the “rest stops”. I want you to stay hydrated and we can do that in a shorter time. How long does it take a pit crew to change all 4 tires on a car at the Indianapolis 500? The marathon clock is running whether you are moving, in a water stop area, or in a queue for a Porta Potty… the clock keeps ticking so bringing your own liquid on Sundays is just one small thing you / we can do to lessen our time on the road during training runs. Our goal during training is to learn to finish our distance in the 15 range… 4 or 8 or 12 [or 26.2] miles all within that 15 m/m pace time. Particularly since this Sunday outing is fresh in your memory – remember how the pace felt going out and up the hill… we were doing between 15.5 and 16 pace…. on the return climbing up toward DH lookout we were pretty constant at 15.5, and from the top into the park we were pretty much at a 15.2 pace… remember the feeling, remember the pace… you don’t want to / you don’t need to go faster than that… stick with that pace and you will finish the marathon in December at our 6 1/2 hr general target… we’re going to very gradually bump up the distance weekly, but at the same pace. By December the Green 15 pace will be second nature to you regardless of distance. The 2013 Green 15 team collectively finished the marathon at 15.0 m/m in 6h 35m… individuals generally + or – 10 minutes. Continue to come out each Sunday and continue to do your twice weekly 1hr sessions… I encourage you to find and use hills during the week – hills are your friends. They may slightly annoy your legs today, but by Nov – Dec that little stretch between Triangle Park and DH lookout will look & feel like a minor speed bump… you will PASS people going up it since they avoided hills in their training. Use steps instead of elevators… I want you to finish the December marathon in about 6.5 hr and be mad that it’s over… should be longer! Green Team gives a big mahalo to the table duty folks Sunday… great array of goodies. Remember – next Sunday Apr 13 will be horrible for parking… try coming much earlier… consider parking in Waikiki [pay ?] or in Kapahulu area… several bus routes such as 2, 3, Airport etc come near Kapiolani Park… try the bus… look for an arrival time prior to or around 7… Traffic will be a problem… plan accordingly. If you live within a few miles or want to park your car say at Ala Moana… just walk in to our starting area.

Golden 14’s by Dean Takashige:

This is the first Sunday in April.
Congratulations you have completed your first 3 weeks of PTA (Pain Torture and Agony) only 9 weeks to go. You are wondering, what in the world are you talking about? As a recap, you probably don’t feel very good since you may be new to running for an hour and the sensation of your system turning into a fat burning machine. This should go away by week 12.

Today we changed the route to go up Diamond Head road and one and only hill of the course. We will be maintaining the same average distance of 4 miles but the route may vary.

The group size started at 35 and averaged out to 24 according to our official counter Randy.

I was assisted by staff leaders Lisa, Sandra, Gail and Cindy.

Overall we did well today and managed the hill like pros. We ran about 4 miles in 1 hour and 12 minutes. Sorry if we tended to go fast at times, Myrtle (my Garmin) stayed home today.

Remember next week Sunday is the Hapalua and parking will be a challenge at best due to road closures and the like. The only suggestion I can give is go extra early to find parking within a reasonable distance.

As an option if all else fails, golden 14s park at Kahala Mall and contact one of the staff leaders for further details.

Remember your homework, 1 hour twice during the week with a day of rest between runs. Be safe and see you next Sunday

Lucky 13’s by Derby Linden

We are in month 2 – Run 1 hour, 3 times a week (includes Sunday’s run). Staff leader Maile and I led the happy group of 21 runners – Jason, Daniel, Abby, Wendy, Cherry, the “happy couple, Yukari, and others who are still incognito.

Miles: 4.24
Pace: 15.57 (includes water stops)
Calories: 481

Remember, your continued efforts will pay off big time. Stay hydrated and drink fluids.

Mahalo to Lehua, Cyrus and Caleb for doing table duty!

Da Comment Corner:

The Road Less Travelled:

I do my homework runs during the early morning hours and my route is usually the same – a jaunt through my neighborhood, cut through Kapiolani Park, then a scenic scamper through Waikiki on Kalakaua up to the Hilton, and finally onto the Ala Wai and home.

Due to a lack of time, I decided to run back through Waikiki using Kuhio Avenue rather than my usual Kalakaua route. After many years, much of the scenario seemed unchanged – the Hy’s restaurant sign still glows brightly; the Food Pantry remains (now with a Food Pantry Express); a bigger, nicer Starbucks, etc. Kuhio at 5:30 a.m. seemed unchanged that is, until, I crossed Kaiulani Ave.

Did you know there is a Nashville in Waikiki? Or, are you familiar with the Legends Sports Bar on the Nahua corner which broadcasts live Aussie football, Rugby League, Rugby Union football as well as live NHL (hockey) games? The bar is located in the now named the Aqua Pearl hotel – I remember it being the old Nahua Hotel, a nice quaint old time venue.

As I continued my trek, I noticed through its large glass windows, stacked bags of flour imported from Japan for making udon at the popular Marukame Udon restaurant; now open for breakfast! (There are always long lines of customers waiting to have lunch or dinner here).

Further along, across from the Waikiki Trade Center, I noticed a very mysterious storefront located in a side alley. (I couldn’t quite see what the unusual sign stated). As I ventured further in, I discovered the Club Black Cat – there was an “interesting woman” guarding the door; she was slumped and sleeping in a rocking chair. The lady’s make up was excessive as if she was trying to cover up her many decades of hard living and her attire was rather garish with a low cut front that exposed much of her “bounty”. As she started to awake, I, like a “startled little kitty”, quickly “bolted”.

The rest of my journey was rather mundane. Kuhio Avenue sure has changed!

Please keep up with your homework! Starting off with good “running habits” will pay off at the end!

Have a fantastic week!

See you at the water stops,