Blair’s Weekly Update 05-10-2015

Doc’s Talk:

Doc spoke about taking good care of our hearts; as Doc states, everything “revolves” around our heart.

Table Duty:

Thanks to “da boys” Dave Darby (Blue Group staffer) and Scott Kennedy (Lucky 13’s staffer) for the great assortment of goodies at table duty! Two types of sandwiches, fruits, nuts, candies, etc. in addition to the water and Gatorade would satisfy even the fussiest of runners. Mahalo!!!!

A belated Happy Mother’s Day! A great way to start the festivities – a nice brisk run.

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, Satomi, Miyumi, Craig, Frank, Maureen, and I ran a nice cool pace. We caught Doc’s post-race collapse talk and met a few folks at Kapiolani Park who joined us for the return to the 2nd beach park. Next week at the 2nd park on Hawaii Loa road at 6:15 am. Run fun!

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

Piers, Ron lead 13 Greys, including Asami, Emily, Nikki, Jeff, Samantha, Diana, Leslie, Shawna, Bob, Steve, Ryan, Abe, and Andy (good to see you back Andy!) out of the park on a very nice Mother’s Day morning. At Triangle Park we did introductions all around (Nikki is new to both the clinic and marathon – Welcome!). Ron encouraged everyone to try the whole 10 mile distance even if they walked some of it. We then headed to Aloha Gas where Ron demonstrated how to tie your running shoes so that they do not come untied until YOU untie them – double knot and then tuck in the ends of the laces.

The whole group went to the turn-around point for ten miles where Ron briefly pointed out this portion of the marathon route (past Aloha Gas, under the Freeway, up the off-ramp, and then onto Kalanianaole Highway). Then back along Kealaolu Ave., Farmers Road, Aukai, and back over Diamond Head to Paki. So proud of everyone for sticking with our 1st 10-mile run of the year – great job!


  • Distance: 10.2 miles
  • Running Time: 1:49:39
  • Average Pace: 10:46

Next week we will do 10 miles again so keep up with your mid-week runs to be ready.

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

This Mother’s Day started out with beautiful running conditions – overcast and quite breezy. Henry led the Silverados to the gas station for an 8+ mile run. Not accustomed to leading solo, Henry’s pace was a tad quicker than the group was used to. Next time he’ll be the sweeper or have a pace-keeper. J The group included Paul, Beth, Speedy Joe, Moon, Sun Hee, Asami, Terry, Jun L., Scott H., and a couple of new faces. John joined his wife in the walking group, and in true sweeper fashion, Tony and Lynnae got a late start on the group, then later joined by Kin on their way to the gas station.

After the gas station, Henry led the group back to home base via Kahala Avenue. The group was tough, as the clouds gave way to the sunshine, and the return was noticeably hotter than the start. All in all, it was a good training run. The jovial atmosphere at the finish indicates that the Silvers are quite comfortable with the 8 mile distance. That’s good, because we’ll be increasing soon. Great job Silvers!

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).

TIPS: Don’t forget to stretch, especially after your workout. That’s the best time when your muscles are already warm. (Newbies tip: Do not sit down after you cross the marathon finish line. Otherwise you may find it difficult to get back up.) Get into a good stretching routine post workout, and also consider stretching on your rest days. Yoga or Pilates are great options.

If you’re having fun at Clinic, now is an ideal time to have your friends join us. We always like to welcome newcomers. For those new to running, it is still early in the year so very easy to catch up to our current mileage. Summer can be a challenging training period, but very doable with HMC support.


  • 5/17 – Our first 10 mile run. Come hydrated.
  • 5/24 – Hibiscus Half Marathon. No official clinic for the Memorial Day weekend. We are considering a group run on Memorial Day (5/25) for maximum participation. Suggestions welcomed for this adventure run (Salt Lake, Nu’uanu, Magic Island?).
  • 5/31 – Ekiden marathon relay run, so parking may be a little tight.

And finally, happy Mother’s Day to all of the HMC mothers and grandmothers. Hope everyone was able to honor the mothers in their lives.

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

In this Mother’s Day edition of the Black Group, Tomoko, Martha, Marian, Attila, Melissa and Ivan began their ran at the Clinic Start towards Diamond Head, Triangle Park, Kaimuki Middle School, Water Dharma, and to Aloha Gas Station. We enjoyed the very windy, cloudy and drizzle run back to Kapiolani Park through Farmer’s Road. Here are the stats: 8.0 miles at an 11:45 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. Next week, we are back to our regular schedule of the 7:30 a.m. start.

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

We did our first 8 miler today and will continue at this distance till the end of the month. The morning started off fairly cool with nice breezes and overcast skies but got a bit hotter but as our run progressed. More than 25 members enjoyed a lively romp through the Diamond Head and Kahala neighborhoods. Bob, Guru Sam, Jessica, Monica, Rich, Quen, and Blair led the group in lots of friendly banter, jokes, and oh yeah, some running. Everyone was advised to drink lots of water. Members Ivana, Elena, Quen, Jaimie, Jin, Chong, Randy, Brett, Danele, Francis, Russell, Maile, as well as a few newcomers, were part of this large contingent. Apologies if I missed a few others; I will remember more of you as time goes on. Please try and keep up with your homework runs as our distances will get longer and our mornings hotter.

Please sign up for the Bus Run – a good change of venue and we run on the actual marathon route.


Green 15’s by Louis Crompton:

A few less people today to hear Doc’s talk… guess they were lucky enough to be at home having breakfast served in bed. Happy Mother’s Day to all the mothers who attended the clinic. Not a bad day – we had a little of everything. High trades and drizzle was a reminder of the December 2014 Marathon… practice / get used to jogging in the rain, you may be doing it again on marathon day. Green team had 11 (including one mother who received a swell gift) go out for our 6 mile scheduled distance; finished in 1H 31M for a 15.1 m/m pace. Glad to have Kaori rejoin the group – she was with us a couple years ago but had to work on Sundays for a while – hadn’t missed a beat, she kept pace. Welcome back! Interesting today to see one HMC team coming down the street, 3 abreast with arm extended overhead… hmmmm. Thanks to green staffer Scott for the refreshments today… hard to follow a great picnic, but the guys did an excellent job. Next week we add another 1/2 mile to the distance. May add a little extra distance onto the Kilauea stretch? On May 24 some green folks will meet at the same time and place for an informal 7 mile jaunt at our 15 pace. We will keep adding 1/2 mile weekly. Do your 2 homework runs… aloha

Green 14’s by Dean Takashige:

Today is mother’s day so the turnout was less than usual. We had 12 total in our group today, thanks for coming out and spending your morning with us. It started out overcast, windy with a light rain, which began to clear after the first half hour of our run. Since this is May our mileage goal is 6 miles.

We took a route up Diamond Head and through the Kahala area and back down Monsarrat ave to the park. We stopped at our water stops to allow the group the catch up.

Today Dr. Scaff talked about post-race collapse, and the importance of refueling your body after a race. We practiced that by going out to eat after our run.

We ran 7.74 miles in 2 hours and 11 minutes and burned 693 calories.

Keep up with your homework, 2 1-hour runs with a day of rest in between.

See you next Sunday.

Da Comment Corner:

Group Pace:

Not sure if all of you are aware of how difficult it is to lead a group of runners through their paces for a 6-8 mile (currently) run. There are always members who feel energetic for a mile or so and want to “step up” the pace or lose track of their pace. Please remember that staff leaders are running at a prescribed pace for the sake of the group. Therefore, please be cognizant of the group’s pace and always run behind the leader! If one is always running in front of the leader, he/she should be running with a faster paced group.

Bus Run June 21:

Please sign up on the bulletin board – it gives us an idea as to the number of buses needed which is very helpful in keeping the clinic’s costs down. Most of the runners will be dropped off at Maunalua Bay (across from Roy’s restaurant in Hawaii Kai – about 9 miles). Get familiar with the actual marathon route!

Belated Happy Mothers’ Day!

See you at the water stops,