Blair’s Weekly Update 05-03-2015

Doc’s Talk:

Dr. Scaff spoke briefly about body heat again today. To get a video of Doc’s talk via thumb drive please talk with Bruce Mullikin.


Thanks to all the volunteers at our picnic – to name a few – Norm Peter, Bruce, Dwight, Burt, June, Maile, Robert, Kimo, Alberto, and Val along with a slew of volunteers, it was a huge success. Special thanks to George U who donated a huge pot of his fabulous chili! We had over 150 runners and friends in attendance. We enjoyed a potpourri of food representing many global cuisines – Thai (we will miss Rachun who is leaving for Thailand; we will miss you! His curry was always a hit!), Chinese, Korean, Japanese, Greek, Portuguese, Kalihi, Ewa Beach, etc. It was all very delicious!! The weather was fairly good with strong winds to cool everyone off and very conducive for picnicking and socializing. By the level of conversation going on and the tone of everyone’s demeanor, once again the picnic was a tremendous success!! Thanks again to all participants for being so organized and patient. And, thanks also to all of the volunteers who helped in setting up and to clean up. We must have set a time record for cleaning up and putting everything away – it was fast! We missed you Lu!!!

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. Nancy, Les, Donis, Craig, Frank, Melody, and I ran close to Steve’s group. We caught Doc’s water talk and met a few folks at the park who joined us for the return to the 2nd beach park. Peter reminds everyone that shoe discount cards are available. Next week at the 2nd park on Hawaii Loa road at 6:15 am. We want to feel good about 14 before increasing distance – remember the 10% increase rule to avoid increasing distance too much too soon which often leads to injury. The “talk test” is a great way to check pace. Run fun! :0)

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

Perfect day for Ron to lead three Greys, Emily, Shawna, and Diana out of the park for an 8-mile run. At Triangle Park Ron supplemented the Doc Talk on hydration by discussing the use of water bottles to both make adequate hydration easier and to be able to measure your actual fluid intake.

At the Aloha Gas Station Asami caught up with us and joined us for the remainder of the run back to the picnic where Betty Gail joined us after walking 13 miles.


  • Distance: 8.1 miles
  • Running Time: 1;26:38
  • Total Elapsed Time: 1:38:37
  • Average pace: 10:42

Yummy Picnic!

Next week we will plan on doing 10 miles. Be sure to do your mid-week runs!

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

This Sunday was a beautiful day with blue skies and cool winds for the 17 Silverados who set off for a 6-mile run, led by John, Paris, Henry, and Lynnae. The group included Paul, Beth, Speedy Joe, Lady Jo, Koko, Melissa, Henry II, Moon, Sun Hee, Asami, and Carl (sorry to those missed). With the prospect of a picnic when the run was done, the motivated Silvers sped up Diamond Head Road at a sub-eleven minute pace, but settled into their regular pace between 11 and 11:30 after reaching Operation Red Wings Medal of Honor Park (Triangle Park). Our discussion at the park brought up entering races that keep the fun in running, like the upcoming Ekiden marathon-relay race at the end of May. Taking part in races prior to the marathon lets you practice sticking to your planned pace when surrounded by excited runners and feeling the adrenaline pumping through you at the starting line. These races also provide incentive to keep your conditioning up.

The group continued on Diamond Head Road to 18th Avenue and turned onto Kilauea Avenue, following the actual Honolulu Marathon route, until they reached Elepaio Street where the Silvers turned to head for home base (and food!). Asami opted to continue on to the gas station. Those who headed straight back to the Clinic completed 6.5 miles at an average pace of 11 minutes per mile. Some of the group opted to build their mental toughness and practice delayed gratification techniques by adding an additional two miles around the park/zoo for a strong 8+ mile finish.

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. These homework runs give you a chance to try a different pace (aka your natural pace), or take on different challenges like that hill in your neighborhood that you’ve always looked at and thought, “I wonder if I could tackle that.”

A big mahalo to the HMC picnic volunteers for all of your hard work in making the event a wonderful success! It is one of the highlights of the year. Sometimes it’s nice to fellowship without having to move your legs.


  • 5/10 – 8 miles to the gas station. Those training for Hibiscus should do 10 miles.
  • 5/24 – Hibiscus Half Marathon. No official clinic for the Memorial Day weekend.
  • The group will decide on our own adventure run. Suggestions welcomed. We will consider a group run on Memorial Day (5/25) for maximum participation.
  • 5/31 – Ekiden marathon relay run.

Black Group by Ivan Irie, Devan U. and Lianne A. :
(Pace 11:30 – 12:30 minutes per mile)

We started out in pleasant weather towards Waikiki with our regulars Kurt, Tomoko, Lianne, Manami, Melanie, Marian, MIA, Devan and Ivan with returnee Mochi (welcome back!) and her friend Elika (thank goodness for name tags). We stopped short of the Hilton lagoon to make it back to the Clinic talk. We were, then, joined by Attila and Manami and continued around Diamond Head, towards Triangle Park, through the neighborhood and returned to the Clinic start for the Potluck! Thank you everyone for a great potluck with the Ono dishes and fruit (especially the li hing mui apples)

Here are the stats: 8.7 miles at an 11:45 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more.

Next week Sunday is Mother’s Day and the mothers in our group requested an early run so they don’t have to sacrifice a run to celebrate their day (Such dedicated runners!) Thus, the Black group will be meeting at the Clinic start at 6:30 a.m. to run 8 miles.

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

Regulars Violet, Russell, Francis, Stan, Jaimie, Jin, Chong, Danelle, Ming, Ivana, Brent, and a few others made up the group which was led by staffers Bob, Jessica, Lisa, Monica and Sam. Great camaraderie and a feeling of togetherness prevailed as usual. Most members did an easy 6.5-miler while a few added a trek around the park. Everyone was in great spirits and enjoyed each other’s company throughout the run and at the picnic. Please keep up your homework!


Buff Walkers by George Ushijima:

It’s May. Don’t forget its Star Wars day on Monday. May the 4th be with you! To me, it was perfect weather. Sunny and breezy. We were all looking forward to a nice pot luck back at the park. Roland, Michelle, Yoshiko, Ronie, Rob, Helen, George and Susan made our way to 18th avenue then taking a right at Kilauea to Elepaio. We were following the Marathon route to there. Roger and Becky left us to go back to the park at 18th Avenue. After going down through the Kahala neighborhood, we got to Kahala Avenue and made it back to park for some ono grinds. We did 6.53 miles in 2 hours and 13 minutes. If you eliminate the 21 minutes we had for our stops that comes out to 17 minutes 9 seconds per mile. Extend that out to the Marathon (26.2), it will be just shy of 7½ hours to finish. Work on those Homework routes during the week we want to build up to 18 miles a week this month. See you on Sunday Keep on Walking!

Sweet 16’s by Roanne Abe:

Thank you everyone for celebrating our first Honolulu Marathon Clinic Picnic with us. Nineteen of us got our appetite going with a quick 6.1-mile walk around Diamond Head. Judy, Annette, Pam, Chris, Linda, Loke, Jan, Janet, Lynn, Dan, Sylvia, Harry, Jeannie, Tracy, Arlene, Fran, Abby, Roanne and Cliff were determined to put mileage before food today. We averaged about 16.5 min/mile and burned about 480 calories, and we were ready to eat by the time we got back to the park.

Summer is coming. The sun made that statement loud and clear today. Sun screen and water are definite musts. Please remember to bring a water bottle. Even though we stop for water every mile or so, that doesn’t mean that the water fountains are working properly. You don’t need a big bottle, but you should carry enough to get you to the next water stop just in case one is broken. Homework for next week is two – 1 hour walks.

Dr. Scaff’s Your First Marathon book is a must read, especially if this is your first marathon and or you can’t join us every week. The knowledge that he gives us every week can be found in his book and you don’t have to take notes if you have the book. The homework assignments and what to expect in future months are also well documented in the book. Even if you are a seasoned marathoner, the book as a wide range of information that you will find useful and handy to reference.

A big thank you to all those that came to the picnic and shared in the fellowship and food. It wouldn’t have been a great gathering without you all, and by the smiles on everyone’s faces, we all had a great time. Hope to see you all next week with those same smiles and happy grins!

Green 15’s by Louis Crompton:

What a great day! Sunshine and breezes and reasonably low temp… why would anyone want to move to the mainland? We had 12 green people at the starting line and went out for 5.52 miles. Would have gone a little slower, but Aki brought 7 year old speedster daughter Leina with her and we had to hustle to stay with her… little one finished the Great Aloha Run #6 of 139 kids in her age category! We finished our short jaunt in 1H 23M for a 15.06 m/m pace. Math fanatics can calculate that if we continue that out to 26.2 miles, we will finish in 6H 35M (again). Dat’s da plan… Super picnic today… thanks to all of us for bringing such a variety of goodies. Next week Green Team will go out for a 6 mile (guess the finish time) Mother’s Day Special. Be sure to do two 1 – 1.5 hours of homework runs during the week.

Golden 14’s by Dean Takashige:

Our first run in May. Today was clear and sunny, with a strong breeze to help keep the evaporation going to keep us cool. Today was also our first picnic so we adjusted our run to return to Base by 9:30.

We had a group of 15 runners with 3 first timers, welcome to the group, and we hope to see you back every Sunday. We talked about the importance of paying attention to the sidewalks since most are old and uneven. We also emphasized the importance of practicing to drink water, especially when we are not thirsty. We ran 4.85 miles in 1 hour and 30 minutes and burned 484 calories. Everyone did great, so keep up your homework. 2 -1 hour runs during the week with a day of rest between runs. See you all next Sunday

Da Comment Corner:

First Bus Run:

Please be sure to sign up on the board for our first Bus Run scheduled for June 21th. For many it will be a new experience running in from a destination to home base. I always look forward to the Bus Runs because of the change in scenery and the opportunity to socialize during the ride on the school bus. Most of us will be dropped off at the Maunalua Bay stop (across from Roy’s in Hawaii Kai) and return for an 8 mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive loop for (an additional two miles). We also get exposure to running on the actual marathon route. Please sign up ASAP so we can order the appropriate number of buses.

Sign -up sheets will be posted soon on the bulletin Board.

One Step at a Time (repeat):

In my fervor to complete my second homework run for the week (it was already Friday), I disregarded the scorching noonday sun and tight calves(acquired from participating in wind sprints and calisthenics at my son’s flag football practice the day earlier) in trying to complete my task. From the comfort of an air conditioned gym, I ventured onto Kalakaua Avenue’s sidewalk and started my trek; I immediately felt the torrid heat. I felt as if I were in the desert where one could see the “waves of heat” rising from the ground. But since I was already on the road, I decided to make the best of it. I started off very slowly (as usual) and remembered a “key thought” when the “ole legs” or the body and mind were not quite in synch – look directly at the ground in front and take one step at a time – get into a “groove” and get warmed up to the run or, just muster enough energy to continue or finish. I remember many a Sunday when we were doing 16-20 milers, how this “mantra” helped me through the Kahala Avenue stretch and get “home”. Or, in the marathon at mile 20, I managed to persevere and finish because of this “key”.

managed to climb up to the Diamond Head water stop, circle Diamond Head and return back to my starting point to complete my one hour “homework” run. I felt a sense of accomplishment.

Could this mantra, “taking one step at a time”, be translated to life as well when we are mired in all of its peccadilloes?

See you at the water stops,