Blair’s Weekly Update 03-22-2015

Doc’s Talk:

Approximately 200 runners listened intently to Dr. Scaff who spoke again about importance of homework runs and monitoring your heart rate while training. Doc will be away next week but Dr. Richard Ando, a clinic member and a noted asthma/allergy specialist will speak on asthma and running.

This should be on everyone’s calendar as we, our children or someone we know is afflicted with asthma or bronchitis.

Table Duty:

Delicious finger sandwiches anyone? The Tony and Sandy Café opened for “business” and fed and quenched the thirst of all of our runners. Long time staffers Tony (with the Silver group) and wife Sandy (with the Beginners) gave us the extra treat today. Much mahalos!!!

Group Reports:

Advanced Group by Les Young:
(Pace <9 minutes per mile)


The Advance group was joined by nine members of the Pink group. They missed their leader Steve Cole who is on paternity leave with new daughter Rachel born 3/13/15 (8 lbs. 7 oz.). AG members were Nancy, Satomi, and Les. Les made sure everyone had sunscreen and peed clear. The AG planned a 12-mile run, but suggested to the guest runners to run their comfortable distance and at their own pace. We started at 9:00 pace and picked it up to 8:30 to the gas station. Five members of the Pink group headed back from there. Four continued with the AG to the first park turn around. Thanks to Tabitha for bringing the Pinks to us. If you want to join the AG again, we will meet at Paki at 7:30 a.m. next Sunday. Dave should be back from DC, but he might be late (jet lag). Pee clear and stay healthy.


The AG did another 12-miler out to the first park and back. Nancy, Neal, and Les were joined by Travis and Craig from the pink group. Dave is still in DC and should rejoin us next week. Nancy and Neal are training for the Hapalua half marathon in April. We went out at an average 8:35 pace and returned at an 8:35-8:40 pace. Travis and Craig are strong runners, but need to boost their weekly mileage to 25-30 miles/week. Abide by the 10% rule to avoid injury. It is starting to get warm out there so remember the Golden Rule: Never pass up water and pee clear. During your training run, you should be experimenting with carb, sodium, and water intake to determine how much your body needs and at what intervals. Careful with your sodium intake and blood pressure. Not sure where you are, consult your doctor. Find what work during training to be used on marathon day. Golden Rule: Nothing new on marathon day. Marathon day is not the day to see what works for you. Next Sunday run will meet at the second beach park at 6:15 AM. Run Sub4!!!

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

A new Red Group was formed by some people in the Pink group looking to run a bit faster than a 10:00 per mile pace. This new group is focusing on a target of 9:00 per mile as its goal for the 2015 running season.

We went out on Sunday with a total of 7 runners, including Steve, Linnea, Joe, Jimmi, Michael, Bailey, and Craig. We ran 6.6 miles at a 9:00 per mile pace for a total run time of about 59:00. It was a great day for a run, with some overcast clouds, but no rain.

Next week we will run the same route, looking to keep a consistent 9:00 per mile pace. We will also be meeting at 6:30 at the regular HMC meeting point to run an extra 5-6 miles before the 7:30 meeting time if anyone would like to join us.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 11:00 minutes per mile)

The Pink group aims to run an average 10 minute pace. This means slower sometimes (up that first hill!) and faster other times. We work on being able to talk, hydrate well, and have a fun run. This week, the faster Pinks broke off to form an as-yet unnamed group aiming to run an average 9 minute mile. We will miss them, but we won’t miss trying to chase those speedsters!

Our group of 14 runners consisted of Leslie, Chris, Jerome, Cap’n Bob, Doc Richard, Steve, Arleen, Doc Christina, Staff leaders Bill and Rosie, Fumiko, and new members Justin, Chas & Devin. We did 6.5 miles at our intended pace, and next week will be the same. Bill and Fumiko did 8 miles, going out to the gas station. For those doing the Hapalua, there is a group meeting at 6:30 to run for an extra five miles. All are welcome to join.

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

Ron started with a safety briefing before the run and then led Donna, Makaai, Samantha, Ciana, Rob, Abraham, Bob, Jeff, and Carrie up and over Diamond Head to Triangle Park. At the park Ron discussed proper hydration – remember to drink water during a run but also remember to drink more water during the week. A question was asked about finishing a mid-week run by walking if you just couldn’t run the whole distance/time. Ron suggested taking purposeful walking breaks on days that you don’t feel like you can go the scheduled distance. Taking a walk break every mile, for example, helps you both physically and mentally. If you run to exhaustion, you are finished physically and your only choice is to walk or to stop. It is also an emotional/mental defeat – you had to stop before you intended. However, if you take regularly scheduled walking breaks on days where you are not sure you can go the distance, you get a physical break before total exhaustion takes over and you can resume running after each break with some renewed energy. Emotionally, instead of feeling bad because you had to stop running, you see yourself as in control of the run because you chose to take intentional walking breaks. You may be surprised to see how much farther you can go with some 30-60 second walk breaks.

The group proceeded down Kahala Ave., turned onto Aukai, and looped back to Triangle Park via Elepaio. Along the way Ron discussed some of the advantages of carrying a water bottle – you don’t feel hurried at the water stops when there are others behind you waiting, you tend to sip some air with the water sometimes resulting in some burping later, you can measure how much fluid you are consuming during a run, and you can take something besides water on the run. At Triangle Park Ron also mentioned that, although we stay together as a group throughout the run, when we get to Triangle Park the members of the group may self-pace back to Kapiolani Park using the 2-mile distance (or some portion of it) to finish strong or take some walk breaks.


  • Distance: 5.3 miles
  • Running Time: 55:29
  • Average Pace: 10:27

Next week we will go a bit further so remember to fit those mid-week runs into your schedule!

Black Group by Russ Honda:
(Pace – 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, and we welcomed back Lianne, but still on MIA Kiana and Ivan. We were joined by 2 new members and will get everyone’s names as they settle in a group they feel comfortable in. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Rd. where part of our group headed back. The remainder of our group headed down 18th Ave., on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. We hope in the coming weeks our MIA’s will be back so we can have a complete group outing. Good job everyone, continue on your twice a week runs, minimum an hour or more, see you on Sunday.

White Group by Jessica Spurrier, Monica Johnson and Blair Hoashi:
(Pace 12:00 – 13:00 minutes per mile)

Staffers Jessica, Monica, Lisa, Quen, Dwight, Guru Sam and Blair led approximately 22 exuberant runners up Diamond Head to Triangle Park, then turned back. Many of the runners did a lap around Kapiolani Park at the end to make it a 6 mile trek while others returned directly to the park to make it a nice four miler. The leaders kept the group energetic and high spirited throughout the run.

Thanks to “regulars” Russell, Elena, Melyssa, Brett, Monica, Jainey, Jin, Randy and others for helping to keep us organized. We were glad to have Kumiko, a marathon finisher and member of the group two years ago and her friend, Emiko, visiting from Japan, join us this morning. Also, Sandy and Paul moved up from the Blue Group and connected with us this morning. Welcome!

Please start your training off the “right way” by doing those two/three weekday runs. It’s a lifestyle change which could change your life – it did for me. I feel “guilty” if I don’t do at least an hour’s run during the week (as slow as it may be). Also, it’s a very good way to keep the weight off or maintain one’s weight. Haven’t you heard the slogan, “we run to eat”? Staffer Lisa mentioned that diligent homework runs equated to cutting an hour off her previous marathon time.

“Refueling for the soul” –an Oreo cookie at table duty after her run, per Jessica.

Blue Group by David Derby:
(Pace 12:30 – 13:30 minutes per mile)

Fiona welcomed our large group to the clinic and introduced Staff members Val, Maile and Dave, with Andy taking a leave of absence and Derby leading the 14ers for a couple weeks.

We started our run with 32 members, but 3 fell back as we trotted up Diamond Head.

We took an extra-long pit stop at “Operation Red Wing Medal of Honor Park” (still referred by many as Triangle Park or Fort Ruger Park) to talk about runner safety (no headphones, watch our lanes, watch for bikes & cars, people often use their cell & aren’t watching for runners on the street, etc.). We also talked about etiquette…single file, runner from behind, call out obstacles, etc.). There are a lot of runners and bikers during this time, but Blue Group did a very good job keeping the single file the whole run and running approx. 4.2 miles today.

Congratulations to all 29 Blue members who did a special video intro for us all – Mike (w/beard), Michelle, Emi, Marissa, Bri (or Bree?), Chani (?), Fiona, Jay, Jesslyn, Brent, Mary-Vic, Nathan, Mike (w/out beard), Jo, Robert, Tess, Stephany, Bruce, Yurie, Tween (?), Maile, Liz, Mark, Jeff, Melissa, Tabitha, Julio, Val…and me (Dave). Whew! (See pic)

Don’t forget your homework!

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

Lucky 13’s by Michael Gascun:

With co-run leader Kim away helping to make a difference in the lives of our community’s youth, Michael ran point with some caboose help from experienced runner, Jo, and group regular, Allison. Thanks, both of you.

We were joined this week by a few new smiling faces–including a really new face being pushed in a stroller. Overall our group number increased by five to 20.

Great job to all keeping up with the pace which we tightened up a bit and was clocked just below the mid-12s for the 3.57 mile run. Next week, we’ll be adding half a mile by taking the bigger loop around the zoo.

Don’t those lime green 2015 HMC running shirts look great?? They are tech material, high-visibility and a reminder on laundry day to do your homework run! No obligation, but if you buy one at the merchandise table before the run, you’ve helped to fund the weekly post-run refreshments that your co-runners all appreciate throughout the year.

Awwww Homework?!!? Run/walk for at least an hour twice this week with a day of rest in between. Your body will be grateful you did it when we storm the ocean side of Diamond Head hill the week after next. After a few weeks of making friends with the hill, we’ll start increasing distance by about two miles each month. So, do your homework now, or cramp later!

Have a great week everyone!

Green 15’s by Louis Crompton:

Nice to have a couple new faces showing up to go out with the Green 15 Team returnees. Our aim is to move along in the 15 minute/mile range and also to finish overall in the 15 range… that way the 15 Team can finish the HNL Marathon in about 6.5 hours.. we’ve done it for a few years straight… seems to work. Check with your various Intermediate / Beginner group leaders about their finish times over the last few years… if you want to finish the HNL marathon in December 2015 in 6 hour 36 minutes at a 15.1 minute/mile pace as we do, then come join the Green Team next Sunday. On March 22 Leah‘s husband Rich returned again with her… great… hope this is a trend. Luv it when returnees bring family or friends… And new comer Valeria proved her mettle… the 15 group left the park behind Scott …and after a pause to refresh, the Team did its first climb up Kilauea Hill… welcome to the Green 15 Team, boys and girls. Early finishers with Nana did the 4.4 mile trek in 67 minutes or 15 1/4 minutes / mile. Good job folks. Do your homework runs and incorporate hills. Next week to close out March we again do 4+ miles (not Kilauea). And on Easter Sunday please come out for the Shoe Talk… an interesting / educational / non sales talk about shoes… plus you’ll get a discount to use maybe in August when you want that pair of shoes to run the marathon… come out on Easter Sunday and wear your green. Aloha!

Sweet 16’s by Cliff Hand:

Twenty-one enthusiastic walkers completed the two turns around the park this morning under, once again, pretty much ideal conditions. We welcomed alumna Carmen back from last year, and also Isaac with his bride Yuko. Three or four totally new people showed up, and were introduced to the realities of a sixteen-minute walking pace. Everybody can do it without problems, but some of the newbies were not used to it and there was a little grumbling. Sorry I (Cliff) can’t remember all the names, so y’all will have to wait until Roanne returns next week to see your name in print!

I think we’re off to a great start this year, and there’ll be a lot of happy T-shirt owners in December.

Da Comment Corner:

Shoe Talks April 5th and 26th.

Please remember, your shoes are the most important piece of equipment in long distance running!

Staying in Sync:

Group members, please remember that the staff leaders are setting the pace for the whole group, not just for themselves or a select few. Many slow down or even speed up their normal pace to make sure that the group pace is maintained. Therefore, if in a particular pace group, let’s make sure not to run ahead or even “neck to neck” with your staff leaders. Group members should always run behind their leaders. Often times, even if one is running in unison with the leader, your pace might start to affect pace of the group so let’s let the leaders lead. Also, very difficult to maintain the exact pace all the time, so please be patient and just relax and enjoy the run. If the group is too slow, join a faster pace group and if it’s too fast, slow down to a group behind. Please be mindful of the groups’ members and its leaders.

We “Run to Eat”!

Start your training off properly by being conscientious about your “homework habits” (those two/three weekday runs). It could change your life – it did for me. I feel “guilty” if I don’t do at least an hour’s run or two during the week (as slow as it may be). Also, it’s a very good way to keep the weight off, either to lose pounds or to maintain one’s weight. Haven’t you heard the slogan, “we run to eat”?

Have a fantastic week and do your “homework”.

See you at the water stops,