Blair’s Weekly Update 10-28-2014

Doc’s Talk:

Guest speaker, Dr. Fine gave a great talk on marathon readiness and about “associative” (internal, mental) factors related to running a marathon.

Table Duty:

Table duty chair Stephen and wife Debbie kindly filled the “table void” today. Much mahalos for your efforts. Your chili with hotdogs and rice was delicious!   Also, the rest of your “menu” were perfect!

Thank you for your generosity!

No Clinic!

No clinic next week due to the Susan Komen Race. Please check your group reports as to your meeting place and times.

Group Reports:

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

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 ran 15 today at about 8:40.  Next week at the 2nd park on Hawaii Loa road at 6:00 am for 16+. Thanks Nelson for the Gatorade.

 Pink Group by Stephen Cole:
(Pace – 9:30 – 10:30 minutes per mile)

On Sunday, many of the Pink group ran the HMSA 30K marathon readiness race, while others ran either with another HMC group or on their own.  Congratulations to Lisa, Arlene, and Joe, all of whom did very well in the 30K.  Their dedication to their homework runs is really paying off, and they are sure to do well in the marathon just 7 weeks from now.

Next week is the post-poned Susan G. Komen run at Kapiolani Park, and the Pink group will be running in from the Maunalua Bay Beach Park in Hawaii Kai starting at 6:00 am for a nice 18-mile run.  All are welcome to join.

Please continue to do your weekly runs – at least 3 runs for at least one hour each.  The total mileage during the week should be at least 20, so the long run will get you up to the 40 mile mark.  These weekday runs are the best way to prepare for the marathon, by far.

Remember to hydrate well, and always keep your thoughts positive and motivating.

Happy running, and we’ll see you next Sunday!

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

Congratulations to all the HMCers who completed the 30K race today! The Grey group consisted of two – Ron and Yukari who had a fine time running 18 miles all the way out to Maunalua Bay Beach Park at Hawaii Kai.


  • Distance 18 miles
  • Running Time: 3:23:44
  • Average Pace: 11:19

Next week there is no formal HMC so the Chromies (Greys and Silvers) will meet at 6:30 a.m. to run from Hunakai Park for about 17 miles followed by a pool party at Ron’s House (yep, the party that didn’t happen last week because a hurricane showed up).  The route will include baby Kilauea, the Ala Wai, and Magic Island.  Be safe out there!

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

Alberto and John led Moon and Paul on a 16-mile run today. They fully enjoyed the return of the trade winds. It’s a reminder that marathon day is approaching, with better running conditions ahead. John ended up turning around early for a 14-mile run, listening to his body. Stephen and his wife Debbie had a good spread waiting for us after the long run. Homemade chili and rice, strawberries, pretzels, grapes, and brownies.  It was so yummy; mahalo!

Homework (mandatory): Target 35-40 miles per week. Each run should be 8-12 miles with a rest day in between. We will start tapering soon, but don’t skip homework.

Running Tips: I learned something from the 30K (accidentally). If you run without a watch, checking times at regular intervals is a good way to track progress. One important bit of info from this morning’s talk — do you know the pace you are going to run this marathon?  A lot of people run the pace of the group that they’re in but haven’t really decided what pace they are going to run this marathon.  The pace we start our first six miles will make a difference in how we experience the last 6 miles.


  • 11/2 – No official clinic (again, courtesy of Hurricane Ana), so we are doing a Chromies (Grey & Silver) special event. Staffer Ron (Grey) will host a run and potluck pool party. Meet at Hunakai park in Kahala, 630 a.m. This is the unofficial dog park at the end of Farmers road. Potluck items can be dropped off at Ron’s in advance of the run, which is walking distance from the park. We should start heading out by 645 am for 17 miles with a 13-mile option. Those who start a little later can catch up to the group. The route will start with Baby Kilauea, by going down Farmers to Kealaolu Avenue, then past the gas station and continuing up Kilauea till the end. We’ll also pass KCC, Ala Wai, and Magic Island. Please be sure to carry your own water, as stops will not be as frequent as the regular clinic runs. Pool party should start around 1030 am. (Runners get first dibs on the food.) For any questions, email lynnaelee@yahoo.
  • 10/29 – early entry deadline for Val Nolasco Half Marathon, #5 in the readiness series.
  • 11/27 – Turkey Trot. Register on the HMC website and tell your friends. It’s a great way to start Thanksgiving. And remember, you don’t have to be fast to win.

Shout Out Central: Congratulations to the many HMCers who participated in the 30K HMSA run, the longest race in the Marathon Readiness Series. HMCers turned out in force, including: Jun & April, Tavy, Joe, Terry, Andy, Ivie, Melissa, Amanda, Tony, Horacio, Asami, Martha, Jun K., Derby, Henry, Jimmy, and Izumi+1. Good job everyone! Speedy Joe and Lance came out to cheer on the Silvers. The Tough Runner award has to go to Izumi again for completing the 30K in strong fashion. She is definitely the fastest pregnant woman around and an inspiration to many. Jimmy is a close 2nd as the best supportive husband, for getting out on the course when he rather rest instead. An awesome pair!

Black Group by Ivan Irie
(Pace 11:30 – 12:30 minutes per minute)

For Sunday’s run, to avoid the HMSA runners, the Black Group met at Ala Moana Park and did the downtown, Waikiki, Ala Moana Park consisting of Kiana, Devan, Jann, Lianne, and Russ.  We started out doing Kewalo’s and Kakaako Park, UH Med School and on to downtown by way of Aloha Tower.  We witnessed a car accident in front of Aloha Tower where the car careened into the center strip and crashed and needed to be extricated due to the damage, hope the person’s ok.  Now on to Nuuanu Street and King Street, Piikoi and Ala Moana Boulevard, and on to Waikiki where it was buzzing with people.  We did a turnaround at the end of Kapiolani Park and witnessed a few of the runners crossing the finish line.  Hope our Black Group represented us well, and all the training paid off.  We need to thank Devan for staying with Kiana, who took ill during our Waikiki run and waiting till mom could pick her up. We finished at Ala Moana Park and with a pace under 12 minutes, 12 miles and just over 2 hours. Jann and Russ decided to do 14 miles so we ran around Magic Island to the Ewa end of Ala Moana and back to to Magic Island parking for our 14-miler.  Continue your training runs and get ready for Sunday’s run, Russ will be off island so Ivan will be in contact for how far Sunday’s run will be.

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

We had 17 vibrant runners today that started off with us. Staff leaders Guru Sam, Bob, Jessica, Lisa, Dwight and Blair helped to lead the group through an easy 14-miler. We missed a few of our members who were participating in the HMSA 30K – great job to our members who finished the tough 18-miler.

Russell, Stan, Hannah, Ming, Monica (happy 20th!), and Elena finished up the run by including the always tough Kahala Avenue.   Great job by all! Congrats to Jessica who completed her Master’s Degree in Nursing! Party, party!

Please see the attached schedule below for the White Group for the rest of the year. Any questions, please see Blair.

Next week’s 18-miler:

Rest up this week as we are scheduled for an 18-miler this Sunday. We will be starting at 6:00 a.m. from Triangle Park. The Susan Komen run occupies the whole of Kapiolani Park so we meet at Triangle Park. Please be mindful that this is a run to acclimate your body to the longer distance; therefore we will be running at a pace that will be about a minute slower than our usual pace. This will be our “peak run” (longest run) of the year and we will start tapering runs thereafter.  Please bring a water bottle or some extra money as we will make stops at the convenience stores located at the gas station on Hawaii Kai drive and at Kahala. Energetic Bob promises Gatorade and homemade brownies at the end of our run. Pretzels and pineapples (Blair and Jessica) are also promised at the end. Please join in and bring your favorite snack to share.

 Group Schedule for the remaining Sundays:

  • 02      18 miles; 6 a.m. start from Triangle Park
  • 9:         14-16 miles
  • Tapering Begins…
  • 16:         14 miles
  • 23:         Front part of the marathon course/meeting location (12 miles)
  • 30           10 miles
  • 07           08 miles
  • 14         MARATHON!! 


Buff Walkers by George Ushijima:

So this was the last Sunday walk of October. Last week was supposed to be the Susan G. Komen event @ Kapiolani Park, so we were all supposed to meet at Triangle Park @ 6:30. George was there, by himself. Everything was water logged even the spirit. Gave up after 5 and a half miles. The hurricane was supposed to be gone, at least some weather reports said so the night before. This Sunday there was only 3 of us, Jean, Connie and George. We got out to Trinity church on a gorgeous day. The breeze was great, at least for the first half. We finished @ Triangle Park. It all came out to 15.1 miles, 4 hours 16 minutes. That’s 16 minutes 57 seconds per mile. With all our stops it came out to 18 minutes 36 seconds per mile. The make up for the Susan G. Komen event is this Sunday @ Kapiolani Park. So, we’ll attempt again to meet at 6:30 a.m. at Triangle Park on 11/2/14. Please be there.
Keep on Walking!

 Golden 14’s by Dean Takashige:

 Week 34 and less than 50 days before the marathon. We are entering into the final stages of our training.

It was another hot day. Today turnout was a little less than normal since there a 30K also taking place.

Thanks to staff leaders Sandra, Lehua and Maile for assisting with the group. We ran out all the way and past the Holy trinity church till we logged 8 miles one way. We ran/walked back to the park for our first official 16+ mile run. Everyone is doing great. Keep up the homework runs.

Next Sunday meet at the figure 8 parking lot at Ala Moana Beach Park next to the tennis courts before 7:30 a.m. We will cover logistics of Marathon morning. Also recommendations like put your pins of your number before you leave the house or the day before. That way you will know you have at least 4 safety pins. We will cover the beginning part of the race.

Also sign up for the post marathon party at Dave and Busters Monday night after the Marathon.

Our official mileage was 16.61 miles and we burned 1,903 calories. See you next Sunday.

The Green 15’s by Lou Crompton:

Hooray, our fearless leader Lou was back, but he didn’t lead fearlessly today, not after the 1st mile.  We also welcomed back Scott  who has found that costs of housing, food and fuel on the mainland are a heck of lot cheaper than paying to live in paradise…  is a potential move on the horizon?   We had a cadre of 7 leave the park for a 14.9-mile romp thru the woods.   Educational lesson this morning:  healthy men & women can easily complete the route at a 14.5 m/m pace with Willard & Aki leading; this old man with bruised ribs and fractured toe finished at a 16.4 “pace”…  it’s a good time of year to stay healthy!   Big mahalo to the lovely Leah who feigned not feeling well just to accompany the “leader” and assure he would complete the trek.  We all appreciated the fine assortment of fresh fruits and nourishing cakes upon return – great job by our refreshment table crew today.  Our next outing will be a bump up from today’s mileage and Green Team members will be contacted again via email to firm up details since the Komen is usurping our Sunday clinic. Stay safe…. aloha.

Da Comment Corner:


  1. Turkey Trot on Thanksgiving morning:

The event is a great way to start off your holiday celebration – a ten mile “watchless” early morning run sponsored by the Clinic to practice one’s pacing for the marathon. Entry fee is $6 and lots of prizes for participants.   Also, volunteers needed! Please sign up on the bulletin board! Certain volunteers can even do the run after their task!

  1. “I went out too fast” (The After Marathon Dinner):

The above quote seems to be the most common” excuse”, I mean, reason, for many runners’ “imperfect” finish in the marathon. (I’ve said it many times myself.) Anyway, enjoy the camaraderie (finishers are now in an elite group) and commiserate with fellow finishers and runners at the annual After Marathon Dinner! This year it will be held at Dave and Busters at the Ward Complex – a great venue – centrally located, lots free parking, and a separate room just for us!! (Arcade games are on our own.) Please sign up on the board so we can get a count of attendees. It should be a lot of fun!   Please thank Sensei Norm Uyeda for organizing the event!

See you at the water stops!