Blair’s Weekly Update 04-26-2015

Doc’s Talk:

Dr. Scaff talked about heat – internal as well as external. As Peter always mentions, hydrate, hydrate, hydrate. I’ve seen runners get dehydrated and it has a very debilitating effects – many cannot or choose not to run long distances any more for fear of a relapse. Staff leaders, let’s try to stop at every water stop – give members a chance to “water up” or not.

This Sunday’s Picnic:

Please bring in your latest creation to share with fellow runners and enjoy the camaraderie of your fellow runners. Friends and family invited; a $1 fee per person; soft drinks and Zippy’s and Buff George’s chili with rice provided. Groups do their usual run then enjoy the picnic afterward. Start time around 9:30 a.m. Bring a hearty appetite and a bunch of family and friends.

Table Duty:

Special thanks to staffer Lisa V. for the great drink and food! This is the third time she is helping out at the table! What a great example! 14s’ leader Dean was also on hand to help along with veteran member, Becky and newcomer Hannah (a UH student who just wanted to help out). Humongous mahalos!

Group Reports:

Advanced Group by Les Young:
(Pace < 9:00 minutes per mile

Ran without our leader today. Dave participated in the Metric Bike ride. Nancy, Neal, Frank and Les ran in from the second beach park in time for Dr. Scaff’s talk. Frank is a long time runner with the AG, but fell off the radar for three years recovering from leg problems and knee surgery. His muscle memory is still there! Ran in at a 8:35-8:40 pace with Neal running hard prepping for The SFO marathon in July. Picked Craig at the clinic and back out for a total of 14 miles. Great run despite the humidity. Next Sunday, second Beach Park at 6:15 a.m. P.S. Donis ran a 3:58 Boston Marathon in 44 degree weather and kitchen gloves.

Red Group by Stephen Cole:
(Pace 9:00 – 10:00 minutes per mile)

The Red Group went out on Sunday with 10 runners, including Sven, Joe, Darren, Jimmi, Lisa, Earl, Bob, Mike, Chris and Steve. Some runners started with us at the 2nd beach park, and turned around early, while others started from Kapiolani Park for the way out. No one from the Red Group opted for the shoe talk at 9:00.

We will continue to do 14-mile runs for several more weeks starting from the 2nd beach park at 6:15 and run in for the talk at Kapiolani Park before running back. Anyone that would like to run a 9:00 minutes/mile pace is welcome to join us, and if you just want to run with us for just part of our regular run, that’s fine, too.

Happy running!

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

The Silvers’ Sunday run was a warm one with high humidity and light winds. The group, led by Tony, Henry, and Lynnae, had 17 runners which included Asami, Amanda, Koko and her two daughters, Scott H., Carl, Beth, Lance, Kin, Terry, and the 3 Joes: Doc Joe, Speedy Joe, and Lady Jo. We headed for Triangle Park where the group decided to split as some decided to run for 8 miles to the gas station and back, while the majority opted to run an altered 5-mile course (past Diamond Head Theatre and Kapaolono Park) to attend the shoe talk at the Running Room. Five runners: Speedy Joe, Lance, Henry, Scott H., and Carl headed for the gas station, while the rest of the group ran to get valuable news on shoes (and yummy red velvet cookies). The fearless 5 ended their run with 8 miles at an average pace of 11 minutes per mile. The 10 shoe talkers got to the Running Room just as the talk started, completing 5.3 miles in 1:01 running time, 11:30 pace.

The shoe talk informed runners of the importance of choosing shoes that are right for your body type. Running in the wrong shoes can cause problems, so talking with the staff of experienced runners at the Running Room can save you a lot of unnecessary aches and pains. Remember to buy local when you’re looking for running gear.

“Team Keene” wristbands are still available. Ask Lynnae for one.

In honor of Earth Day, please note that HMC has their own recycling projects. Used and still functional shoes are sent to a school in the Philippines. While the preference is for smaller sizes, the school will accept all sizes and clothing. The items that cannot be used by the school can be used to barter for the materials they need. For more information and to submit donations, see Norm Uyeda. Shoe boxes are used as Christmas care packages for children. Submit donations to Lynnae.

Homework (the key to HMC success): 2 homework runs of 60 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these. Long distance running requires discipline.

Training Note: The weather this month has been quite quirky. Most concerning is the high humidity. Please remember to keep hydrated!!! If you wait until you’re thirsty, it’s too late. The hydrations rules we learn while training applies at all times, especially as we head into the summer months. Consider coconut water and other hydration aids for the electrolytes. As a general rule of thumb, you’re to drink half your weight in ounces per day. [150 lbs = 75 oz of water] Dehydration is awful. You don’t want to learn the hard way, so please heed this warning

Shout Out Corner: Congrats to the Silvers and all HMCers who participated in the Hapalua earlier this month. There were many smiles at the finish line. The deceptively humid conditions were a good reminder to monitor your hydration.


  • 5/3 – HMC picnic. Please remember to bring your $1 and a potluck dish. Main dishes are preferred, if possible. The group will decide whether to take a modified shorter course so we don’t miss the food. Please bring your families, and we hope to see many of you there, including the injured and those taking breaks. This is one of the highlights of the season.
  • 5/24 – Hibiscus Half Marathon. No official clinic for the Memorial Day weekend. The group will decide on our own adventure run. Suggestions welcomed

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

We started out in the humid weather up Diamond Head with our regulars, Jan, Kurt, Tomoko, Lianne, Manami, Melanie (welcome back!), Marian, Attilla, MIA, Ivan and Russ with two new members Purnima and Megan and Greyer orphan Emily. We stopped at Triangle Park and continued towards the dog park, Kaimuki Middle School, then to the Water Dharma stop. We turned around and went through the neighborhood since Devan was not running with us this week. (No Devan this week means we have to run Kahala Ave next week) We returned to the Clinic start and enjoyed some cooling refreshments. Here are the stats: 6.98 miles at a 11:45 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more.

Next week is the pot luck (don’t forget the $1) with an abbreviated run from the clinic start to triangle park. If you are interested in running a little more than the 3+ miles, the Black group will be running from 6:30 a.m. at the clinic start to sneak in some mileage. Ivan will be sending out an email later in the week.

White Group by Lisa Zeman, Jessica Spurrier, Monica Johnson:
(Pace – 12:00 – 13:00 minutes per mile)

It was hot and humid! There were about 17 members and their staff leaders today. The group did a 6-miler with everyone intact. All of the members finished strong, a sign that members are doing their homework! Staffers Jessica, Dwight, Rich, Monica, Lisa, Quen, and of course, our Guru Sam led the convivial group through its paces. Drill Sargent Violet, Frances, Ivana, Stan, Randy, and quite a few more members were part of this fun group. Congratulations to everyone on a great run!

Please continue to be diligent with your homework runs; we will be increasing our mileage to 8 miles after next week’s picnic and the dreaded Kahala Avenue stretch will be part of our return route at the end of each month.

Please remember next week’s picnic – please bring a nice dish that you would want everyone to try!

Be safe and healthy!


Buff Walkers by George Ushijima:

This is the last Sunday of April, our last short Sunday stroll. Kona winds brought the muggy, muggy air. So we sweated a bit more. Roland, Michelle, Sandy, Michael, Jane, Yoshiko, Connie, Rob, Ronie, Jane, Karen and George made a trip around Diamond Head with a detour down 22nd Avenue and up 18th Avenue to sightsee. Roger went back after the lighthouse taking things slowly. Brian and Melinda and others went around Kapiolani so they could make the shoe talk at Running Room. That’s May coming up in a few days. We up our numbers. On Sundays, we’ll do 6 miles. During the week, we need to up our distance to 6 miles a day. You could do this gradually, start with doing 5 miles then stretch it out till you get to 6. That would be a total of 18 miles per week. In June we’re supposed to hit 22 miles a week. Get that homework in. Next Sunday is the potluck, yum yum. Keep on Walking

Sweet 16s by Roanne Abe:

Month two is almost done and we’re still going strong. 25 members showed up to get their walk in today even though the weather looked ominous. We went up and over Diamond Head and then topped the morning off with a walk along Waikiki’s Beachwalk to complete just over 5.5 miles. Total time was 1:48, including water stops. Average moving pace was 16.2 minutes/mile.

The weather was a sure sign that summer is coming. So please start: (1) wearing sunscreen, (2) carry a water bottle, and (3) wear clothing that is comfortable and breathes well. If you feel like the heat is getting to you, please let your group leader know and slow down. Better to go slow or turn back early than to suffer from heat exhaustion.

Next week is our picnic, so don’t forget to bring a potluck item and a $1. It’ll be a fun way to finish our walk and meet more of your fellow sweet sixteens. Your homework until then is two 1-hour walks.

Green 15s by Lou Crompton: We had 12 team members come out to the park unafraid of potential rain. Certainly an important talk today about running and potential ill effects of heat; and great to see the always delightful Gladys receive a HMC shirt. Gary and Lou led half the crew to the excellent shoe talk at the Running Room, while Scott, Ryan and Willard took the remainder on our prescribed route of 4.65 miles (or 4.8 depending on whose GPS device is used) – they returned to the park in 1 hour 11 minutes for a 15.2 minutes/mile pace, and in time for refreshments. Next Sunday, picnic day, green team will go out for 5+ miles and return hungry for goodies. Our plan is to increase distance about 1/2 mile each week pretty much for the rest of the training period, then finish the December marathon in about 6.5 hours. (again)

Golden 14s and 13s by Kim Ramos:

Today’s run was a great treat. With staff leaders Dean and Lisa of the Golden 14s having table duty this week, their runners joined us for today’s run. What started as a cool breeze run turned into a hot and muggy run today. With 20 runners strong from the Lucky13s and Golden14s we started our second run going up and down Diamond Head. Everyone did a great job relaying our running signals (single file, runner from behind, heads up, stopping) from the back of the running line to the front and vice versa. Another thing to remember is to always drink water at every water stop even if you’re not “thirsty”. You always want to keep yourself hydrated so you don’t dehydrate. We’re doing all we can one step at a time to help first time and seasoned marathon runners get prepared for the Honolulu Marathon in December. Reminder: Keep doing your homework runs during the week. At least one hour per run every other day if possible with a rest day in between. Again thank you everyone for a great run. Keep on training. See you all next week.

Da Comment Corner:

Second Shoe Talk:

Manager Gaston gave a great talk about the different types of shoes and also about his experiences in training for and running a marathon. There were roughly 50 members on hand to hear his talk. If doing homework runs along with our Sunday runs, the mileage on a pair of shoes should total about 500 miles by September. By this time, the cushioning on the shoes is worn and therefore, a new pair beckons. He mentions that one pair at a time should be enough and in jest, called those with more than two pairs at a time, “very fortunate and wealthy” (I cleaned the words up a bit).

Quote from Runner’s World:

“I don’t have a runner’s body, but I have a runner’s heart – and that is all you need”.

Army Sergeant Jennifer Morris

See you at the water stops,