Blair’s Weekly Update 05-17-2015

Doc’s Talk:

Dr. Scaff talked about weight control & weight impact on running (upper vs lower weight), impact of dieting – which can lead to decrease of muscle and bone mass/density; shoe selection based on running purpose & foot strike…and lastly, very important – hydrate – pee clear once a day (excerpt from Dave Darby’s Blue Group comments. Thank you Dave!).

Happy Birthday Dr. Scaff and we’ll see everyone at his birthday party on May 24th (next Sunday) at his house starting 2 p.m.

No Clinic:

There is no official clinic this coming Sunday due to the Memorial Day weekend. Please check your group reports or with your group leaders to see if you are meeting informally.

Table Duty:

Thank you Dean and friends for an incredible job at table duty! Great assortment of goodies.

First Bus Run:

Please be sure to sign up on the board for the June 21 Bus Run. 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 about an 8-mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive Loop (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.

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 some folks did different distances. Nancy, Les, Donis, Neil and I ran a nice cool pace. We caught Doc’s talk and met Maureen and Craig at Kapiolani Park who joined us for the return to the 2nd beach park. Next week no clinic and were meeting at the park at the base of Tantalus at 6:30 am. Run fun!

Pink Group by Rosemary Adam-Terem:
(Pace 9:30 – 10:30 minutes a mile)

The Pink group may have seemed to have disappeared, but this is not true!

While I was away for three consecutive weekends, other stalwart Pink leaders stepped up to lead the group on 10-mile runs at a 10 minute/mile pace. Mahalo to Bill and Dave M for their help.

Today, 6 persistent Pinks joined for a 10-miler. The average pace was a 9:51, perfect for our goal of a 10 minute mile marathon.

Next week, with no official clinic, the Pinks will meet at the usual place at 7:00 sharp, and run10 miles together. We will decide on the route on the day, because the Hibiscus Half is going that morning. Members of other groups are welcome to join us.

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

Ten Greys, including Emily, Shawna, Janis (first time, welcome!), Devin, Lance, Ryan, Diana, Bethany, and Samantha headed out of the park lead by Ron for a 10 mile run. Several decided to slip back to the Silver or White group part way through the run but 7 made it the whole way with the Grey Group.

At Aloha Gas, Ron talked about arm swing in relation to proper running form – elbows at 90 degrees, hands relaxed, straight-forward motion so that if long pencils were attached to your elbows or wrists they would draw parallel lines on the ground as you move. Avoid moving your arms across your chest during the arm swing – it is a waste of energy. All body movement should propel you forward.

Back at Triangle Park, a couple of complaints about sore butt muscles prompted Ron to talk about the importance of the glutes (butt muscles) in running. To test glute strength, do a single leg squat with proper form = do not let your knee rotate to the inside (toward the other leg), it should be in line with your foot and don’t let your knee extent past your toes during the squat. If you have difficulty, you may have weak glutes. To strengthen your glutes, start with body weight squats (10-12 repetitions, 3 sets) and progress to single leg squats but only using good form.


  • Distance: 10 miles
  • Running Time: 1:47:55
  • Total Elapsed Time: 2:06:21
  • Average Pace: 10:45

Next week there is no official clinic because of the Memorial Day Holiday so we will meet at 6:45 a.m. at Paki (same location as the Honolulu Marathon Clinic) on Memorial Day (Monday) to run with the Silvers (as Chromies). Bring some post-run refreshments if you think of it. The following week, (May 31st) Ron will not be at clinic so Greys should run with the Silvers (11:00 – 11:30 pace) or the Pinks (10:00 – 10:30 pace).

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

The Silver Group shined with 21 runners as they headed out for an 8+ mile run to the gas station and back, with a planned Kahala Avenue return-route. The Silverados were led by Paris, Henry, and Lynnae. Runners included Horacio, Dawn, Koko, Beth, Paul, Scott H., Tavy, Doc Joe, Speedy Joe, Carl, Lance, Terry, Moon, Melissa, Amanda, Jen, and a couple others whose names I hope to learn as we train together this season. The group was motivated today and was running at a sub-11-minute mile pace for much of the route, with most of the runners able to keep up. It was a clear and sunny day with light trade winds as we made good time along Kilauea Avenue and took a brief detour to Jimmy’s Pit stop (a.k.a. Kahala Park’s public restrooms). The theme of the day was “No Shortcuts”, as this group clearly already owns the 8 mile distance. Finishing options were provided for those who wanted to do 9 or 10 miles – 9 miles by running a marathon-finish to the Queen Kapiolani statue on Kalakaua Avenue and continuing around the park, and 10 miles by including the front entrance of the zoo to finish at our Paki Avenue pavilion. The pace was a fast 11-minute mile and the distance was 8 to 10 miles. Calories burned for the 10-milers range anywhere between 760 calories for smaller runners to 1600 for the large guys. Great job Silvers!

Homework (the key to HMC success): 2 homework runs of 60-75 minutes minimum duration with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Don’t skip these.

Tips: The bright day reminded many that summer is on its way along with warm days to train in. Remember to hydrate well before, during, and after your run to help maintain your body temperature and prevent heat exhaustion. Supplements like power pretzels, gummies, or gels can also help as the mileage increases. Listen to your body, especially when it needs more frequent replenishment. Practice good replenishment habits – at least at 45 minutes, and every 20 minutes thereafter, unless your body tells you otherwise.


  • 5/24 – Hibiscus Half Marathon. Good luck HMC runners! No Clinic.
  • 5/25 [Memorial Day Run] we will meet at the regular Clinic meeting point, but an hour earlier. Meet at 630 a.m., and we start running at 645 a.m. 10 miles, including Baby Kilauea. All HMCers welcome.
  • 5/31 – Parking may be a little tight due to Ekiden. The Silver group may be smaller. If there are no volunteer leaders, join up with another group.
  • 6/1 – First 10-mile run along Kalanianaole. Early entry price deadline for the Marathon Readiness Series. Highly recommended for newbies.
  • 6/21 – Bus Run #1

And finally, a very happy 80th birthday to Dr. Scaff!!! Many have been blessed by his contributions and tireless efforts to expand the running community. Mahalo and best wishes for continued good health. In honor of Dr. Scaff’s birthday, he has asked that donations be made to HMC. Contact Peter for a receipt.

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

Ok, next Sunday we set up 730 am at our usual meeting place. No formal clinic. We had about 25 joggers….Jessica, Violet, Monika, Lisa, Sam, Ivana, Russel, Dwight, Francis, Quen, Jamie, Jin, Charlie, Rich, Melyssa, Brent, Ming, Elena, Chong, and a few others. We made it the gas station and back via Farmer’s Road…good group. Oh, Devan joined us too. Later , we met up at Kaimana Beach for Polish “libations” and pupus. Nice to get a swim in. Best thought of the day was we all stayed together at the end. Oh, Malia too….she lead the group on the final stretch. Sam, Jessica and I led the group for most of the way.

Next week, since there is no official clinic, we will be at the park at the usual 7:30 a.m. for an informal 8 mile run. Please join us for a nice casual run to “celebrate” Memorial Day!

Please keep up with your homework runs; our Sunday runs are going to get longer.

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

Great run this morning Blue Group! The weather was great – cool, light breeze & sunny!

For the early risers (Andy, Derby, Dave, Michelle, Emi, Robin, Mike, Tess, June, Tania, Jay, Nelson, Maryvic, Brent), starting at 6:30 a.m., we ran two loops around Kapiolani Park.

We then paused for Dr. Scaff’s talk about weight control & weight impact on running (upper vs lower weight), impact of dieting – can lead to decrease of muscle and bone mass/density, shoe selection based on running purpose & foot strike…and lastly, very important – hydrate – pee clear once a day.

We then were joined by 18 other Blues (Marisa, Ashley, Maile, Val, Rosie, Fiona, three Michaels, Tabitha, Julio, Bethany, Tracie, Craig, Betsy, and a three others – I didn’t catch all the names). We took the beautiful scenic route up and over Diamond Head, to Triangle Park & then the early risers came back for another loop around Kapiolani Park to complete 4.7 more miles… total 8.73 miles for the day.

Some of us listened to Dr. Scaff’s discussion about high blood pressure. One interesting point – you only need to get one normal pulse or blood pressure reading in a day in order to determine you are normal. So, if you check & have a high pulse or pressure, he advised wait awhile & re-check – you might find both have dropped in as little as 15 minutes.

No official clinic on 24 May – Hibiscus Half Marathon on 24 May, and 25 May is Memorial Day. But, Val Ogi may meet up with some interested Blues on Sunday at Ala Moana at 7:30am.

Bus run on 21 June – sign up! These are really fun.

Reminder – while we’re doing pretty darn well with our single file, we still need to pay attention and remain respectful for others on the running trail. Lastly, when we stop for water breaks, let’s pull off the sidewalk to make room for other runners continuing on their run.

Keep up your weekly homework!

Blair, if you can be sure to put info for Sun May 24, that Maile and I plan to meet anyone interested in running 7:30 a.m., bathroom @ entrance of Magic Island parking lot, for a 8 mile run, we welcome all, not just blue group.


Green 15’s by Louis Crompton:

Thanks to our good doctor for a double dose of health info today! Don’t know if the 9:30 talk was recorded – excellent info re blood pressure, certainly more than you thought you knew. If your BP is good once / day, you’re OK. Green Team had 13 people in the starting blocks – and that’s missing a few who had permission slips – we’ll have a small crowd with everyone present. Since we did 6.0 mi in 1.5 hr. last Sunday, we bumped up the distance today to 6.5 miles [6.46 but who’s counting]. One way to extend distance is to include the Hill… plus a detour and we were back for the second talk in 1H 40M for a 15.3 m/m pace. We did 15.0 for the first mile, but Kilauea will slow down anyone’s pace. Actually a couple Macho Men [and a couple Wonder Women] went UP the hill for a second time on the route back! Show offs…that’s too much effort for us mere humans. Good job to all on the green team. Thanks to the refreshment crew – always a treat to find homemade goodies. Next Sunday there is no HMC so green people will have an informal gathering same time / same place and go out for 7.0 miles. Also, Sunday is the planned Hibiscus Half Marathon – starts “early” so parking could be problematic – may want to park elsewhere and walk in or walk from home if that’s doable – let’s meet 7:30 and plan to leave 7:45… We’ll be back in 1-45 if you have an appointment. Members from other groups are certainly welcome, come see how it feels to be green and how to finish a marathon in 6.5 hrs. We “should” avoid too much traffic on the road with the Half participants – be nice to any 1/2 people we see on the way to their finish – they will be tired and slow if we see them. Homework x 2. Next Sunday is Memorial Day – many served in the military and didn’t return.

Golden 14’s by Dean Takashige:

Second Sunday in May and it was a nice clear day with a nice cooling breeze.

Today we modified our route to get back to base by 9:30 AM to listen to Dr. Scaff’s talk about high blood pressure. The group had a nice exchange of suggestions about clothes to wear to run the Marathon. The importance of trying out different things now so you have lots of time to test out your clothing. The main idea is that on Marathon day everything you are wearing has been tested ahead of time, nothing new. One of the main points was avoid cotton shirts or shorts.

Next Week Location Change… Next Sunday is Memorial weekend Sunday. There will not be an official clinic meeting at Kapiolani Park, but the 14s will run. We will be meeting at Ala Moana Park in the keyhole or figure 8 parking lot next to the tennis courts. We will be doing a downtown run, which will cover the beginning of the Marathon Route. We will plan to start at 7:30 a.m. as usual.

The 14s had a small group on Sunday, we ran 5 miles in 1 hour and 34 minutes and buned 520 calories.

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

See you all next Sunday at Ala Moana Park next to the tennis courts.

Lucky 13’s by Kim Ramos

This week’s run consisted of 12 runners in our Lucky 13s group. Although it was hot in the beginning, we were able to feel a bit of breeze in the end. Since we had to be back to home base by 9:30 a.m. to hear Dr. Scaff’s we did a modified run today. We ran for 6.32 miles in 1 hour and 32 minutes with an average pace of 14:32 minute per mile (this includes water breaks). Great job everyone with your hand signals for single file and calling for runner/biker from behind. Safety is key for all of our running. Be sure to keep up with your homework run. At least twice a week for at least one hour and rest a day in between. **May 24, 2015: Lucky 13s Next weekend is Memorial Day weekend and no official clinic. The 14s will still be running but we are changing the start location to the keyhole or figure 8 parking lot next to the tennis courts in Ala Moana Park; we are doing a downtown run, Plan to start at 7:30 a.m.**

Da Comment Corner:

“Running on Empty”(Repeat):

I am sure many runners could relate to Jackson Browne’s lyrics today (especially climbing up Diamond Head road on the way back) – it was a very hot and extremely humid. Running on mornings like this reminds us to make sure we hydrate properly. For many of us, the effects of the morning’s run might not be felt till later that night or the next day. As we approach summer, carrying a water bottle with an energy drink mix might be the difference in having a great run or just “running on empty”.

See you at the water stops,