Blair’s Weekly Update 09-28-2014

Doc’s Report:

Dr. Scaff talked more about cholesterol and our need for it. Full talk available on “thumb drive” – see Bruce Mulliken.

Table Duty:

Thanks to staffers Rosie and sister in law, Vivian for taking care of table duty today. The ice cold Gatorade and water plus fruits and pastries were a perfect treat after our long runs! Thank you for your efforts! Thanks also to Alberto of the Brug Bakery for the nice pastries. Also, Jeff your banana bread is always a winner!

Third and Final Bus Run – Oct. 12th:
Please sign up!

Fare is $3. The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependant on route. Please check with your group leader as to your start location. We ask everyone to show up at 7:15 a.m. so we can board the buses promptly and leave on time.

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. We had a great week. Donis and Les met the Pink group at 5:45 at Maunalua bay for a run into Doc’s talk and back for about 18 miles. I met John and Nancy and ran into doc’s talk. Good luck to John for the Marine Corps marathon Oct 26. Next week we are meeting at the 2nd park on Hawaii Loa road at 6:15 a.m. to catch Doc’s talk.

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

There appeared to be a lot of “no-shows” in most groups, Grey Group included. We started with 5 – Andy, Ron, Rob, Yukari, and John (who only intended to circle Diamond Head so we parted at 18th Ave). Congratulations to Andy and Mindy for their marathon finishes last Sunday – Mindy at the Beat the Blerch Marathon on the mainland and Andy at the Maui Marathon – and still they both showed up for the Marathon Clinic (Mindy ran a bit with the Silvers)!! They are awesome examples of marathon running!

We all made it out to Trinity Church for the 16-mile turnaround so we were able to enjoy Nelson’s Oasis twice. Andy started early from Wailupe Circle so he stopped there but the remaining three headed all the way back to the park.


  • Distance: 15.5 miles
  • Running Time: 2:56:58
  • Average Pace: 11:25

Peter generally includes an announcement about safety and all of us need to be especially mindful during these final couple of months of preparation for the marathon to pay attention to our surroundings to stay out of harms way. Be safe out there!

Silver Group by Lynnae Lee:
(Pace 11:00 – 11:30 minutes per mile)

WELCOME BACK TRADE WINDS! YIPPEE! There were 13 Silverados along for today’s 16-mile run. Alberto, John and Lynnae escorted the group comprised of: Moon, Mindy, Horacio, Paul, Amanda, Donna (White), Albert, Henry, Anson, and Paul. Henry left us at the gas station, but Horacio’s friend, Masami (I think) joined us at Wailupe. We were treated to wonderful stories of Mindy’s “Beat the Blerch” marathon from last week, and we passed by Andy still hard at work after his very successful finish at the Maui marathon (does that guy ever take a break?). We welcomed Albert back from basic training, and also Mr. Moon who just returned from Korea. Mr. Moon explained his philosophy on running – it’s a good way to keep healthy so he can be ready for retirement. This was the first Sunday of the official Fall season, and we had a welcome shift in our weather. The breezes picked up as the run progressed, and we were treated to some cloud cover in spots. The ocean waves looked so inviting coming over Diamond Head. The group did a good job looking out for each other. Congrats on another great run!

HOMEWORK [mandatory]: Let’s keep focused on the goal; target 35-40 miles per week. Find a running buddy if you need one. Each homework run should be 8-12 miles with a rest day in between. Follow the 10% rule; mileage should be increased by no more than 10% per week. Take an extra rest day after Sunday, or run shorter on your first day out. The body needs time to recover properly, so you can come back stronger.

Running Tips: Newbies may start getting kinda anxious during this period. Training is grueling and we’re still 10 weeks away from race day. Talk to veteran runners to gain tips on what helps them, but remember that you must find out what works for you, and that can only come through practice. As we approach the marathon, remember that the week before a race is an important period of preparation – be careful with your diet, carbo load a few days prior, eliminate alcohol, avoid potentially injurious activities (hiking and contact sports), get plenty of sleep on Friday night, prepare your gear (and supplements) the day before, know the parking plan, and nothing new on race day. After that, all you gotta do is enjoy the run.


  • 10/5 – 16 miles at Clinic led by John (Alberto has table duty), and Hokulani Bake Shop 25K at Kailua. Good luck to all of the HMCers participating in this race. Enjoy the views at the Marine Corps base and the cupcakes at the finish!
  • 10/10 – HMSA 30K. Early registration deadline. Determine if you are “marathon ready” on the longest race in the Marathon Readiness Series. Newbies are strongly encouraged to register for this race.
  • 10/12 – HMC Bus Run #3. Mark your calendars, and be sure to sign up for this last one of the season.

SHOUT OUT CORNER: Happy birthday to Marsha (Purple)!

Black Group by Ivan Irie:
(Pace 11:30-12:30 minutes per mile)

Today was a repeat of last week run, meeting at Wailupe Circle with Devan, Jann, Doug, Abe, Kurt, Russ, Melissa ( alias Star ), Coco, and return of our leader Ivan, we headed out to Second Beach Park, where Martha surprised us joining the group. Melissa, Coco, and Jann led the group as we headed towards the clinic, viewing the Century Bike Riders as they zoomed pass our group. Feeling the heat from last week, we took it easy at the start and throughout our run, hydrating more often, although the breeze came and went as the run progressed. After our brief stop at Aloha Gas, the group decided to do Kahala Avenue, which seemed a little long without the aid of any breeze but we got through this tough stretch to Triangle Park. Ivan who was battling a sore ankle left the group and headed back to Wailupe Circle, as the group headed on and by-passing the clinic, going on to the Police Substation and Pacific Beach. We continued on to Kaiulani Avenue, Ala Wai and the clinic, a little late, everyone was gone. We continued on our run to Wailupe Circle where Russ’s watch failed again, so he had to do extra to make up the 16 miles, so the rest of the group made it back with over 16 miles with a pace of 11:30 – 12:00. We’ll meet next week same place and time and try to do 17 miles, minus a few members who will be doing the 808 readiness in Kailua, continue on your homework runs during the coming week.

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

At the Triangle Park water stop, I counted 25 runners in our group headed out for another 16 miler which included Kahala Avenue on our return. Energetic Bob took the reins of the group and led us though our paces. Bob’s steady pacing and enthusiastic leadership kept the group’s energy positive throughout the tough 16 miles. Staff leaders Lisa, Dwight and Blair also added their support to the group. But when you have “seasoned vets” like Jessica, Russell, Janey, the group “runs” very efficiently and is like a “well-oiled machine” – no sputtering. Others in the group included Alberto, Atilla, Mari, Ming, Monica, Charlene, Trevor, Danelle, Jin, Chong, Georgie, and a few more fantastic runners.

Congratulations! Thanks to Nelson’s Oasis for letting us “double dip” (at seven and nine miles).

The weather was much better than last week as there was some cloud cover and the trades blew intermittently. We will do a small taper next week and run a 14 miler in anticipation of the always tough bus run from Makapuu Point on October 12. Also, with no clinic on October 19 due to the Koman Run, we are tentatively planning our first 18 miler from Triangle Park starting at 6 a.m. Stay tuned!

Homework, homework, homework….

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

What is amazing about the Blue Group is that every week we seem to number about 7 and it’s not the same seven folks as the week before. This week was no exception. At the start of our Sunday run, Mark decided to join the faster White Group to finish earlier. That left again the Blue Group with the Magnificent 7; Andy, Val, Colette, Tannia, Charlotte, Enli, and newcomer Alan who headed back when we reached the Kahala gas station. Heading out, the light drizzle and cloudy skies made it a pleasant run out to Nelson’s oasis at Kawaikui Park. It was very refreshing to drink some Gatorade and snacks. Coming back was a little tougher as the clouds cleared and the humidity rose. But with a steady pace, the group made it back to Kapiolani Park, completing 13.6 miles in tack. It looks like the group could use another 14 miler next week before increasing to 16 miles. What’s more important than building up your length of run on Sunday is to do your homework runs during the week and build up your miles per week. That will improve your stamina during the marathon.

The week after the bus run, October 19, there will be no Clinic due to the Susan G. Komen event. The Blue Group will meet at Ala Moana Park at 7 a.m. for those who want to run. We’ll meet at the Magic Island restroom and do the beginning route of the marathon.

The Beginners:

Buff Walkers by George Ushijima:

Our last official walk of the month of September. There were 6 of us who started today. Helen, Susan, Richard, Connie, Doyle and George. After Doc’s talk on LDL, HDL and Triglycerides we started on our trek to Nelson’s oasis (Kawaikui Park). At about 45 minutes into our morning jaunt, it rained. This made us talk about this situation happening during the Marathon. Handy ponchos available, duck taping the front of your shoe, avoiding all slippery surfaces, etc…Making our way to the 2nd beach park, we had much nicer weather. Nelson was there to greet us with wonderful snacks and Gatorade. We headed back, when we reached the gas station, Roger was there to welcome us with some Power Aide and some pretzels, awesome! Finally making it back to Kapiolani, we found Rosie with watermelon, Gatorade and snacks. Terrific! Next week we try our first 16. That’s the last step up till the marathon. Here were the stats; we did 14.58 miles in 4 hours 11 minutes. That’s 17:13 per mile. With our rest stops included, it’s 19:49 per mile. Keep up the homework.
Keep on Walking!

Green 15 by Willard Loui:

It was a perfect Sunday morning for a run, with the trade winds blowing, overcast sky and a little bit of rain. There were 5 team members in attendance today, and we welcome Leia back after being out for the past two months. Our fearless leader Lou is on the mainland for two weeks, so to get us started, Akiko led us out of Kapiolani Park. We all headed out to Kawaikui Park and back for a total distance of 13 miles. Our overall time was 3 hours and 23 minutes for a pace of 15:41 minutes per mile. Next Sunday, we will increase the mileage up a notch to a 16 miles. Also, thank you Nelson and the table volunteers for providing the Gatorade and refreshing snacks. We always look forward to seeing you and you never fail to disappoint.

Golden 14’s by Sandi Padua:

The group got split up with some joining the Lucky 13s. Dean and Norm, our fearless leaders were out with minor injuries and should be back next week. Sandra and a couple of the ladies went the usual marathon route. We were met by Eileen and Gail between Triangle Park and Diamond Head water stop. Since Gail is recovering from shoulder surgery, we slowed down to accommodate her walking pace. We split up at the Aloha Gas Station and continued on to Nelson’s Oasis. All in, we did between 14 and 15 miles, disregarding pace for that day.

As a reminder: Most of the leaders for 13s and 14s will be out doing the Hokulani 25K in Kailua or the Ka Iwi from Sandy’s next week Sunday. Either Norm Sensei or Carol might be available to lead you. Otherwise, we feel confident that you will be able to do the 14 miles to Nelson’s Oasis and back without any incident.

Please remember to sign up for the last Bus Run, especially if you have not done any. We will get off the bus at Nelson’s Oasis and run towards Hawaii Kai, do the loop and head back to base. That should give us between 13-14 miles.

On October 19th: The whole beginners group will be meeting at the Ala Moana Tennis Court where the figure 8 parking is. Please check with your group regarding this. We will take this opportunity to do the down town portion of the Marathon while the Susan G. Komen run is happening at Kapiolani Park. This will be the only time that we are doing the front portion of the marathon. You do not want to miss this.

Da Comment Corner:

Bus Run October 12th; please sign up!

See you at the water stops!