Blair’s Weekly Update 05-31-2015

Doc’s Talk:

Dr. Scaff spoke on cholesterol; we need it to survive.

Table Duty:

Thank you Tom doing such a great job at Table Duty! We also thank Bob for assisting in the cleanup! Thanks guys!

First Bus Run – June 21 (Father’s Day):

Please sign up on the sheet so we can try to get the appropriate number of buses for our members. Fare is $3.

The route is on the actual marathon route so it gives us an opportunity to become familiar with some of the territory. Although on Father’s Day, we should be done in plenty of time to celebrate with the family.

Please check with your group leader as to your route. Most will be dropped off at Maunalua Bay (across from Roy’s, Hawaii Kai) and run back (9 miles) or take in the Hawaii Kai Loop (additional 2 miles). If taking in the ”loop”, there is no fountain at the at the Hawaii Kai gas station, so carrying a water bottle or bringing some extra dollars to purchase a sports drink would be highly recommended.

Group Reports:

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

Most of the red group ran the 2015 Honolulu Ekiden & Music marathon relay on Sunday. It was a bit humid, but the sun stayed behind the clouds for most of the morning. This was an out and back course that started at Kapiolani Park and went straight past Hawaii Kai and up to Sandy Beach and back. Chris, Beth (from the silver group), Steve, Tabby, Joe and Jimmy did the 6 legs in under 4 hours. If you see any of them, please congratulate them all on a job well done! Jun ran with another Ekiden group, and Lisa and Earl maintained their training with a self-paced run of their own.

Next Sunday, we’ll be meeting at the 2nd beach park and running in for 7 miles starting at 6:15 a.m. and running back out after the talk. All reds are encouraged to sign up for the Bus Run on 21 June – the signup sheet is at the HMC meeting place on the bulletin board on Sundays.

Happy running!

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

The Pink group went out with 11 runners, three borrowed from Ron’s group for runs varying in length from 7 to 8 to 10 and almost 11 miles depending on the condition of the individual runners.

Next week will see the start of the 12-mile Sunday runs. We will run to the first benchmark and back to the park.

Don’t forget to do those weekday runs! Two one-hour runs is the minimum. You may like to add another day, or miles to your homework runs.

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

A majority of the Silver Group decided to do the Ekiden today. It was a great way to build camaraderie along the 26.2-mile course from Kapiolani Park to Sandy Beach and back. Teams were treated to good music and food at the finish (all that for running only 4-6 miles!). HMC was very well represented at the Honolulu Ekiden across most ability groups – Advanced Group, Red, Grey, Silver, Black, White, Blue, Green, and more. The HMC spirit shined through, and everyone seemed to have a fun time both on the course and at the finish. Regardless of any mishaps with missing sashes or delayed teammates, HMCers were not deterred from having an enjoyable Ekiden. This unique team event provided us all with marathon PRs! The Silverados at Ekiden included: Paris, Henry, Lynnae, Tony, John, Dawn, Koko, Beth, Paul, Tavy, Doc Joe, Speedy Joe, Lance, Terry, Melissa, Amanda, Jen, Kin, Asami, Jun L., Jun K., Debbie, and others I’m forgetting (sorry). It was an overcast and slightly humid day, with some breezes. The sun made its appearance towards the end. It is clear we are going to have a hot summer.

Homework (the key to HMC success): 2 homework runs of 6-8 miles each with a rest day in between (Tuesday/Thursday or Wednesday/Friday). Doing your homework will ensure Sunday runs stay enjoyable.

Reminder: If you haven’t yet signed up for the Clinic, please do so on their website. It’s free but they need to have your emergency information on file. See


  • 6/1 –Early entry price deadline for the Marathon Readiness Series. Highly recommended for newbies to get some race experience before Marathon day. This series allows runners to test their training under race conditions.
  • 6/7 – First 10-mile run along Kalanianaole. From this date on all of our runs will include Kalanianaole Highway. Please be very mindful of single file on this stretch of road as cyclists can creep up on us quickly.
  • 6/21 – Bus Run #1. Sign up on the bulletin board @ Clinic.

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

With the return of our fearless leader Russ, Black Group celebrated his return by having a few MIAs due to other obligations including going to a graduation on the Big Island, getting a motorcycle license, and running in the Ekiden. Tomoko, Attila, Manami, Jan, Ivan and Russ began their ran at the Clinic Start towards Diamond Head, Triangle Park, Kaimuki Middle School, no Water Dharma, and to Aloha Gas Station. We did not enjoy the hot and humid weather and opted to run back to Kapiolani Park through Farmer’s Road and save Kahala Avenue for Devan’s return next week. Here are the stats: 8.0 miles at 11:20 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. Next week we will be running 10 miles starting with the clinic.

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

Another blessed 8 mile run via the official marathon route. Dr. Scaff thanked everyone for a wonderful 8th birthday last Sunday. We had about 25 runners. Jessica, Lisa, Ming, Jamie, Chung, Jin, Serina, Melyssa, Francis, Sam, Melena, Malia, Russel, Dwight, Violet, Ivana, etc. Made it around the doggie park, saw the first transfer leg for the Ekiden Race at the intermediate school. At the gas station everyone regroup for the Kahala Avenue stretch, which was a hot one. 8 miles timed at 1:44 moving time. Tom from the purple group made a good table spread. Bananas, apples, brownies, custard pie, pretzels, all you can ask for. All in the white group was reminded of next week 10-mile run. Please do your homework…


Sweet 16’s by Cliff Hand

The Sweet Sixteens kept a pretty good pace today – no official GPS measurement, but it felt to our three leaders (Cliff, Pam, and Chris) that we were up to snuff or a little beyond. We had eighteen people today and recorded two “firsts”. Chris led a splinter group of three for our first time all the way to the gas station – 7.8 miles. Fifteen of us turned back early so as to get back in time to hear Doc’s extra talk on cholesterol. Cliff showed another splinter group of about six people our first detour on the scenic route. Pam brought her contingent back the standard way. We had time for some cholesterol-rich snacks before we heard from Doc that dietary cholesterol is rarely, if ever, the cause of health problems

Green 15’s by Louis Crompton:

Fine day to end the month… Green Team had 11 participants today and we went out for our prescribed 7.5-mile jaunt over hill and dale. Fun to see some of the relay race people coming back… some were really hustling down the road and others, well, you wonder why they signed up… Congrats to all the Ekiden finishers. We skipped along at a 15 pace and returned for ono (many homemade) refreshments in 1hour 53 minutes- hey, we’re serious about finishing the December marathon at a 15 pace (again). Next Sunday we’ll add a tiny 1/2 mile to the route and do 8hrss in 2 hours. Come check us out. Remember to get in your 2 homework runs of about 90 minutes each… it’s June. Aloha

Golden 14’s by Dean Takashige:

Our last Sunday in May, wow time if flying by… The overall turnout was a little light but partially due to the Honolulu Ekiden Relay going on also. We still had about 11 in our group. We took a flatter route yesterday since Sandra and I had already run the first leg of the Ekiden but we still had a scenic and enjoyable run along the Ala Wai and back. We added a couple new friends to the group, remember it’s never too late to join the group; we love to have your company.

Everyone remember to do your homework 2 1-hour runs during the week with a day of rest in between runs. Next week Sunday is the first Sunday in June and we will start our 8-mile runs — basically to the Aloha gas station and back. We ran 4.8 miles in 1 hour and 34 minutes and burned 479 calories. Take care and do your homework and we will see you next Sunday.

Lucky 13’s by Kim Ramos:

Congratulations to all of the runners who completed the 2015 Ekiden run.

It was a great day for running today. The Blue 12’s joined us today for our run. We had a total of 17 runners strong. We ran for 7.67 miles and burned 739 calories. June is coming right up and we’ll be increasing our mileage to 8 miles. Our training miles is increasing month to month. It’s important to maintain your homework run at least 2 times a week for about one hour. The Honolulu Marathon is 6 months away. Here we come!

Da Comment Corner:

Great party for Dr. Scaff’s birthday! Fantastic food, entertainment and of course, company! Happy 29th again as we “ole timers” say. Thank you for giving us the marathon clinic!

See you at the water stops,