Blair’s Weekly Update 03-29-2015

Doc’s Talk:

Dr. Ando, clinic member and our “resident” asthma specialist spoke about running with asthma.

Table Duty:

Thanks to staffers Derby and Lisa V. for the great food and drink at table duty. This is their second round at table duty already!! Mahalo!!!

First Shoe Talk:

April 5th at 9:00 a.m. at the Running Room.

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 ran 14 today at about 8:45, and caught a great guest talk on exercise induced asthma. Next week at the 2nd park on Hawaii Loa road at 6:15 am.

Red Group by Steve Cole:
(Pace 9:00 -10:00 minutes per mile)

The Red Group went out for our run with 7 people on Sunday, including: Steve, Linnea, Joe, Jimmy, Dave, Sven and Stephanie. We ran a total of 12 miles, starting with a 5.5 mile run at 6:30, and then a 6.5-mile run after the talk. We ran our 12 miles at a 9:00 pace, for a total run time of 1:48:00.

It was a great day for a run, with the sun staying behind clouds for most of the morning. Towards the end of the run, the sun came out and you could really feel the humidity, so it was nice to finish at the park with some Gatorade and other refreshments.

Next week, we’ll be running in from the 1st beach park (Wailupe Beach Park) at 6:30 to hear the talk at 7:30, and then run back to finish another 12-mile run at a 9:00 pace. All are welcome to join us if our pace aligns with your goals.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 9:30 -10:30 minutes per mile)

There were 17 Pink group members this week: Staff leaders Bill, Byron & Rosie, Kozo, Doc. Richard, Cap’n. Bob, Steve, Aileen, Kelly, Nicky, Joel, John, Leslie, Deanna, Bob, Maureen, and Coleman. We ran 6.5 miles trying for an average 10-minute pace, slower uphill, faster down.

Bill and a few others went out to the gas station to make 8 miles, and some of us ran extra miles before the clinic.

Next week we will be going to the gas station, approximately an 8 mile run. Again, if anyone wants to do additional miles beforehand, we’ll leave at 6:30 and be back in time for the talk.

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

For the last Sunday of March, Dr. Ando spoke about asthma and running before John led a group of 10 Silvers for 6.5 miles. Henry got in some extra speed work to catch up to the group at Diamond Head; we think he did a sub-9:30 pace going uphill! Conditions where a bit more humid thanks to the rain and the sun coming out. The group managed a 10:45 pace coming down Diamond Head on their return to base. A solid finish – good job! John promises to keep more accurate stats when he gets his new running watch (perhaps an Apple Sport Watch). The group was a little smaller today, as some did their Hapalua training run separately (Terry, Koko, Dawn).

Homework Runs: You are never too old or too young for homework runs. So, please do your homework runs – 2 one-hour runs during the week (Tuesday/Thursday or Wednesday/Friday). There must be a rest day in between your runs to allow your muscles to recover.

A note on illness: This is the season when various colds are going around. Please listen to your body and err on the side of caution. If you feel up to a run, be sure to take it easy, on pace and/or distance. And be sure to watch your hydration and replenishment, as your body may process a little differently when sick. Runners have to be very in tune with their bodies, so be vigilant and run smart.


  1. Please register on the Clinic’s website. While there is no charge, this is how the Clinic can keep track of its runners, and especially for safety purposes.
  2. Shoe talk on Easter Sunday (4/5) at the Running Room. The group will do a run which ends at the Running Room. Parking is very tight there, so ditch the car if you can.
  3. No Clinic on Sunday, April 12, which is the same day as the Hapalua race, as access to the park will be restricted. There will likely be an “adventure run” planned for our group. We’ll decide on 4/5. Suggestions welcome.
  4. Hapalua training – the prescribed distance is 5 miles, 8 max (and easy).

Where can we find the energy and motivation to run during the week? Early in the day because by the end of the day it seems a lot harder nowadays especially with work and family commitments. Running is good “me time”, so please make sure to schedule it. You’ll be glad you did.

As always, if you have any questions, please ask the staff volunteers. We’re glad to help. –John

Black Group by Russel Honda and Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, Tomoko, Lianne and Russ, and we welcomed back MIA aka Kiana, Attilla, and Ivan. We were joined by 4 new members, Minami, April, Charlotte, and Dhania. Apologies to those that I may have left off from this list. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Road. where part of Charlotte and Dhania headed back. The remainder of our group headed down 18th Avenue, 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. Good job everyone, continue on your twice a week runs, minimum an hour or more. On a side note, if you are running the Hapalua half marathon in two weeks, we meet at the clinic start at 6:15am and run towards the Hilton Lagoons and back to the start of the clinic. Feel free to join us even if you are not running the Hapalua. See you on Sunday.

White Group by Bob Choate
(Pace – 12:00 – 13:00 minutes per mile)

5.7 miles, 1:11 time. We had 24 joggers. Lisa, Monica, Quen, Jamie, Violet, Jessica and her daughter, Sirena, Sam, Brent & Melyssa, Russel, Dwight, Rich; not quite good on names…we jogged up Diamond Head then stopped at triangle park for a Dwight speech…then same led us down to the cemetery run. Around the back side of Diamond Head using the side streets. Then about half of us jogged around the park, at a little faster speed; running into other groups returning too. Was another nice table spread and the weather was just right, not too hot. The group welcomed, Ivana, Sam’s new recruit.

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

29 March, or, popularly known in Japanese as “nee-coo no hee” or the 29th Day, or “Meat Day” for Japanese grocery stores! Thank you Maile!

And, we had 29 group members again today, and increased our run slightly so as not to be in “runner shock” as we move into our second month next week and increase mileage by 2 miles. After Dr. Ando’s great talk about asthma and respiratory issues affecting many runners (Dr. Ando actually authored a chapter in Dr. Scaff’s book!), Blue Group took off for about a 4.6-mile run, over to Operation Red Wings Medal of Honor Park for a quick mental and physical check and update of new members, and then we headed back to Kapiolani Park for a quick lap around the park to the goal – the snack table, for more camaraderie.

All 29 did an amazing job keeping the pace, keeping the single file, and finishing strong. We ran in many weather conditions in just that short 4.6 miles – light mist, hot sun, and then a light cool breeze at the finish.

We started a Facebook page for our group to monitor our journey this year with comments, photos and videos, and to keep in touch regarding updates to our weekly meetings, route ideas and tips.

Welcome to this week’s newcomers to Blue Group – Mary, Mari, Tom, Melissa, Betta, Brittany, and Tannia (returning Blue Group 2014 member). For some in the Blue Group, this is their first marathon. As we move from short distances into the longer distances, taking care of your body and running form are important, and these Sunday runs as a group will help with the discipline part, while we use the “homework” to focus on our mileage and practicing what we’re learning on Sundays. We’ll be having lots of discussions about form, gear, nutrition and injuries as we move through the year.

Remember your Tuesday & Thursday homework!


Lucky 13’s by Kim Ramos:

Aloha everyone. Today’s weather started off a bit wet but that didn’t stop us from running. We had 15 runners in total today. We ran around the entire Kapiolani Park on an average pace of 13.41 minutes per mile for 4.42 miles in about an hour. During our run we started to extend the distance between water stops to a mile apart so we can condition ourselves for the upcoming long runs especially when we start attacking the Diamond Head hill. Next week April 5, 2015 its Easter Sunday and we will be meeting same time (7:30am) and location (Kapiolani Park) for a short run then we’ll run together to Running Room for the shoe talk. We highly advise everyone to attend the shoe talk to learn about shopping for running shoes and the 20% discount that they’ll be giving us when you’re there. Lastly on April 12 we will be running at a different location. We’ll be meeting at the Ala Moana beach park figure 8 parking lot by the tennis courts. We’ll introduce to you and run the first 4 miles of the marathon in Downtown. You surely don’t want to miss that run. Don’t forgot about your homework runs. At least 2x a week for one hour. See you all next week,

Gold Group 14’s by Dean Takashige:

We had 15 runners for our last run in March. The morning was cool with a slight breeze.

The group size has been changing from week to week as everyone is trying to find their correct pace group.

Our first two runs in April will be modified due to the Shoe talk next Sunday and the Hapalua on the 12th.

Next Sunday is Easter Sunday and we will be running a modified route to accommodate the shoe talk for the beginner running groups. Due to the number or runners in the clinic two sessions will be held at the Running Room. Since parking is limited we will be running to and back from the Running Room.

On Sunday April 12, we do not have an official clinic at Kapiolani Park but the 14s will be meeting at figure 8 parking lot next to the tennis courts at Ala Moana Park. We will start our run at 7:30 a.m.

The distance for our April runs will continue to be the same, about 4 miles, as it was in March.The main difference being that we will be running to Triangle Park and back. So basically its 4 miles with a hill going up Diamond Head Road.

The group did great, I did change our route by going up Monsarrat Avenue on our second lap.

We ran 4.57 miles in 1 hour and 20 minutes and burned 465 cals.

Everyone do your homework runs, 2 runs at least an hour with a day of rest in between runs.

See you all next Sunday.

Green 15’s by Louis Crompton:

Green 15 had one of those Sundays that fall in the so-so category… couple folks from last week wanted to try slower groups, and some of the usual suspects were MIA today… Eleven went out to visit a local rest stop… just doesn’t get much better than that on a Sunday morn… Scott was our lead staffer and Willard our point man today, but being the nice guy that he is, the group “malingered” at the stop… that’s OK, in 6 months we’ll be in / out of those stops like making a pit stop during the Indy 500. Thanks to both Ryan and Gary who trailed as sweepers – very important for each group to have a sweeper in these early days of clinic – surely don’t want a newcomer to be miles from the park in a “new” neighborhood and suddenly realize they should be in a slower group… so fill your sweeper position with a caring person. Overall distance was 4.64 miles with overall pace of 15.91 minutes per mile. Our annual target is to finish the December marathon about 6 hours 36 minutes – a 15+ minutes per mile pace as we “routinely” do. Next week is our Shoe Talk so be sure to attend… we’ll do a little skipping around the neighborhood and then get educated about shoes and pick up our discount to be used later. Do homework hours! Aloha

Sweet 16’s by Roanne Abe:

21 devoted walkers covered about 4 miles going around Kapiolani Park and the Zoo today. I really appreciate everyone showing the Aloha spirit and sharing the sidewalk by going single file whenever needed. We made a lot of other people in the park smile today. Much thanks to Dan and Linda for helping to lead the group around the Park, as our leader Cliff was off island. You guys and gals looked great and were in good spirits despite the gray clouds and soggy grounds. Rain or shine, the clinic always meets, so it’s a good idea to pack a towel and an extra shirt in the car just in case (no one likes driving home in a sweaty shirt anyway).

Next week is the Shoe Talk at the Running Room, and it will be well worth your time to attend. Make sure you sign the attendance sheet that will be passed around. Special discounts are offered to Shoe Talk attendees, and those that sign the sheet can qualify for them. This week we have our homework of 2 one-hour walks, and if want to see the full homework schedule, be sure to pick up a copy of Dr. Scaff’s book. If you can find a partner, you can save on the cost.

Keep up the good work!

Da Comment Corner:

Shoe Talk:

Running Room Manager Gaston, who has done several marathons (some under four hours), will share his expertise with all of us this Sunday. His knowledge of shoes and experience in running add a great deal of credibility and add validity that shoes are a very important piece of equipment in running.

The talk this Sunday, April 5, will be geared more toward the Beginners but everyone is welcome. The talks start at 9:00 a.m. at the Running Room on Kapahulu Avenue. Parking is limited. A 20% discount is offered on shoes throughout the year if signed up at the presentation.

Feeling Beauty:

When I round Diamond Head on my early morning runs, I never hesitate to stop at the lookout at its apex. Although dark, I can dimly see and feel the beauty of the locale; running heightens my senses – I obscurely see the waves breaking and hear its rhythmic, hypnotic rumbling and smell the freshness of the air as the wind blows gently. All this, combined with the “star glittered black velvety canvas” up above, gives me a feeling of peace, tranquility, and hope. In this moment, I feel so lucky that we live in such a beautiful place.

Apologies for the delay in the delivery of the update – computer was a bit ill. After consultation with Dr.Lew (webmaster), amazingly, its illness dissipated and newsletter able to be published.

See you at the water stops,