Blair’s Weekly Update 07-12-2015

Doc’s Talk:

Dr. Alan Tichenal gave a very interesting talk on iron levels while Doc was away.

Group Reports:

Advanced Group by Dave 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. Neil is preparing for San Francisco and ran 20. Donis, Nancy, Maureen, John, and I ran a mixed interval. It was a very hot and humid day and hydration was critical. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

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

The Silver Group was welcomed with open arms (and sweaty armpits) to a steamy tropical run today. We all got the unique experience of what it feels like to run in a clothes dryer vent. Yuck! But despite the hot and humid conditions, the Silverados were running in force with a larger- than-average group. We were somewhat of a rainbow group as we welcomed runners from the pink, grey, and blue groups. Led by Lynnae, John, and Henry, the group of almost 20 runners ran 12 miles at a strong 11-minute per mile pace. Those who joined us today included: Tony, Speedy Joe, Lance, Doc Joe, Tavi, Paul, Jen, Dawn, Terry, Moon, Sun Hee, Kin, Carl, Amanda, Jess, and Julio. Congratulations on completing an official “Sweatathalon”! We had finisher’s medals, but they melted.

In Dr. Scaff’s absence, Dr. T gave a great talk about keeping up our iron levels because they affect other body functions important to muscle recovery. Oh, and spinach is not the best way to get iron into your system. Red meat is better.

The group discussed how proper hydration is critical on days like this. It’s also very important to listen to your body when you are pushing hard on a hot, humid day. You work harder because your body is trying its best to keep your internal temperature from going too high. A great idea discussed on page 194 in Dr. Scaff’s book, Your First Marathon, The Last Word In Long-Distance Running is that drinking an ice slurry (sort of a semi-melted shave ice) before you run on a hot and humid day may help keep your body temperature lower for a longer period of time as you start your run. Runners who did this performed better in hot temperatures than those who didn’t. So, one Sunday, when the heat index isn’t in our favor, why not chug a grape slushy and do a fast “purple tongue” run? Better yet, try a Gatorade slushy.


  • Despite the humidity, we fortunately had some low cloud cover for most of the run. However, you still must be mindful to apply (and re-apply) sunscreen even on days like this because the UV rays will burn through the clouds.
  • Remember to continue hydrating throughout the day hours after your run, as dehydration can take place once the activity has ceased. Coconut water is also great for hydration.


  • 7/19 – 12 mile run. Those who want to start early, meet at the end of Waiholo Place at 6:30 a.m.and begin the run at 6:40 a.m.
  • 7/26 – Heads up on parking in Kapiolani Park. The Tinman Triathlon will be happening that day, starting at 5:30 a.m.
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race)

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

In this hot, muggy, and slightly wet edition of the Black Group, Lianne, Tomoko, Melissa, Jan, Ivan, and Russ ran from Waiholo Street to the first beach park and just in time for the Clinic Start. We turned around and was joined by Lance and ran through the heat and moisture as we circled around Diamond Head, Triangle Park, Kaimuki Middle School and back to the gas station and then to our cars.

Great job everyone as we ran 12 miles in a 11:45 to 12 minute pace. Next week, we are starting again from Waiholo Place at 6:15 a.m.

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

The White Group did a Fantastic Job this week with 29 runners. Two whom will go un-named that joined up with us all at the triangle park. But back to the beginning – leaving the Park was a joyful experience, many comments about the humidity and morning heat. We were all fortunate to have an early morning sprinkle and overcast clouds. Leader Sam started the pace and led a strong start. I (Bob) was amazed, while jogging in the back, with the single file formation of our white group leaving the park. Keep up the good Work!

The view going up Diamond Head was blessed with another good south swell and surfers ripping it up! The downhill portion is always a treat. After the Triangle Park, Leader Bob set the Pace onward to the Kahala Gas Station. The occasional red light kept the group together and the Weather was still holding up with the overcast clouds and occasional sprinkle.

We are getting into some serious mileage, Wailupe Park was our destination! Leader Sam took a small group back after the Gas Station to do an 8-mile run. If you missed a run due to illness, this may be best for you as you get back into the game. Homework Runs are really important now, people were questioning how much should your homework runs be? Well, I would suggest your two home works runs equals your Sunday runs. Example, we did 12 miles – Tuesday 8 miles Thursday 5. Oops, that makes 13! Don’t be too picky here. More important is your pace for these shorter distances, Blair stated to do your homework at a comfortable pace. I (Bob) run easily anywhere between 11:30 – 11:00, affording a short walk at each mile I reach. Thus I can pick up my pace comfortably.

After Wailupe Park, we returned on Kalanianaole Highway, using the side streets. The Black group were enjoying their snacks and refreshments as we passed then at mile 7, If you like waking up super early, the Black Group starts early to run (slightly faster pace) into Kapiolani Park for the 7:30 a.m. talk.

After our second stop at the Gas Station we all headed for Farmer Road. As expected, Mr. Sun started shining down on us. It was Deja Vu, I personally still had strength but the heat was punishing. Get use to this you all, somehow you will need to embrace this feeling. And homework runs will support your endurance. We All made it back to the triangle park and regroup for the final two miles. Saw Brother Sam driving about offering a ride back for anyone needing help. This week I did not cheat. But I did walk a bit on those last two miles. Need more homework mileage.

Thanks Goes out to Our Staff Members whom showed up…Sam, Lisa, Monika, Jessica and Bob. Also a blessing were our Regulars: Violet, Russell, Ming, Ivana, Malia, Danell, Jamie, Jin, Chong, Stan, Francis, Charlie, Kayla, Mike, Julio, Shelly, Heather, Melyssa, Brent, Denise, John and Richard. I know I missed a few others, Sorry about that. You are All Winners and #1 on my Facebook Page. If Blair ever shows up, I promise to make it a race to the finish line. Great Job! (“Ah’ll be baaack” – Blair)


Sweet 16’s by Cliff Hand:

Twenty-two Sweet Sixteens completed 10.8 miles, making our second trip to the Phantom Phone Booth. True to our name, our pace was almost exactly 16 min/mile. The conditions were reasonably nice at the start, with overcast sky and a light rain misting down on us. Yes, it was hot, and the humidity was 100%, but thanks to the light rain we were not uncomfortable. All that changed when the sun appeared while we still had four miles to go – our walk became less comfortable. Cliff, our staff volunteer, thought he didn’t need sunscreen. He was wrong. Our training proceeds, on or a little ahead of schedule. Remember we have now upped our homework assignments to three walks of one to one-and-a-quarter hours during the week.

Green 15’s by Louis Crompton:

A few people sent in absentee notes – had to do chores, help a friend, stay home by doctor’s Rx… why on a really foul day do these things happen… bet they’ll be back on ‘nice’ days… no, they were all legit and we missed you. We had 8 diehard fans present at the opening bell and our caring leader Lou told everyone we will not pay attention to the clock today… too hot & humid to worry about our pace, just go slow, drink more liquids than usual, and complete the distance. And so we left on a 10.4-mile course. Absolutely amazing! With no concern about or checking time, our group returned in 2 hours and 36 minutes which was 15.0 m/m overall pace. Team was paced not only by Lou, but sometimes by Willard, Gina and for a while on Kal Hwy by Ryan… and somehow despite the environment we followed the pace we’ve been training for. Super job by the green people. Great layout of refreshments offered by green staffer Scott… thank you. Overheard a number of HMC returnees grousing about the hot and humid conditions… I just use one word: sauna. Felt like we were training for the Bad water Death Valley run the end of this month. Do your homework of 2 or 3 runs — should be trying to attain 30 miles for the entire week– it’s July. Next Sunday we bump up the distance a tad and go for 11 miles. Arrive early for parking — its Uke Festival day. Aloha

Golden 14s by Dean Takashige:

Sunday started out Hazy, humid, a hot… These are a runner’s worst nightmare…but we run in all conditions and in this case took it easy, and made sure we stopped to drink to keep from dehydration.

We shortened the run a little 9 instead of 10 miles and we ended out run with a reverse lap around Kapiolani Park. By the last mile the skies had cleared and it was just plain hot!

But our plan worked out well everyone finished with no problems and with smiling faces…

Tips for next week, try to hydrate before you leave your home and think about eating something so you don’t start on an empty stomach. Now is the time to experiment to see what you like an works best for you.

After our run Lisa and I stopped and bought a new pair of shoes. Its July and it time to think about if your shoes will last till the marathon. Ideally you don’t want overly worn shoes come marathon day and you also don’t want a brand new pair of shoes on marathon day.. both are not good scenarios to be part of.. If you have any questions speak to one of the staff members..

We ran 9 miles in 2 hours and 56 minutes and burned 925 calories.

Keep up with your homework, 2 times a week for at least and hour and we will see you next Sunday.

Lucky 13’s by Kim Ramos:

On a wet and muggy day with temperatures feeling like 100 degrees we had 14 runners in total our group today.

Due to the weather conditions we had to modify our running route. We ran up Diamond Head till Aloha Gas station and came back to Kapiolani park finishing half a lap to complete our run. We ran 8 miles in 1 hour and 51 minutes with an average 13:57 minute per mile pace and burning 674 calories. I’m glad to hear runners in our group saying that they feel much stronger in running than before. That’s our goal to help everyone get stronger and comfortable in running.

Be sure to keep up with your homework run, at least 2x a week for about an hour. Next week we’re going to increase our mileage to 10 miles.

Run safe out there and we’ll see you next week.

Da Comment Corner:

More Efficient Homework Runs (repeat):

Let’s make sure to be prudent or “efficient” on these runs, especially during this period of our training. We might feel a bit more confident as we go longer and have a tendency to “push a little harder”. This might be a formula for injury. Take it a bit easier on your training; perhaps run a little longer at a slower pace rather than doing more speed work.

Other types of activities (e.g. basketball, tennis, softball, swimming, surfing, weight training, even golf) take a toll on our bodies (especially for us “older super athletes”), so listen to your body and perhaps incorporate more rest days to recuperate. As Advanced leader Les Young states, “You don’t need a 4-6 week setback at this stage of the game”.


“Whatever you do will be insignificant, but it is important that you do it” – Mahatma Gandhi.

Stay cool and injury free!

See you at the water stops,