Blair’s Weekly Update 08-16-2015

No talk by Dr. Scaff this week due to the Bus Run.

Second Bus Run:

Approximately 150 members had signed up to board three Robert’s school buses for the second Bus Run of the year. There was plenty of room in the buses (from group reports) and the conversation and socializing flowed freely and abundantly. Most Beginners were dropped off at Maunalua Bay in Hawaii Kai, while others departed from the traffic lights just past Sandy Beach. Thank you all for being so prompt and organized! Also, thanks to the many members who donated monies beyond the required $3 bus fare – much mahalos!!! Much mahalo to Robert’s drivers for taking such good care of us.

Our third and final bus run is tentatively scheduled for October 18th. The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage approximately 15 miles). It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Again, water bottles are highly recommended as the water stops are few and far in between. A signup sheet will be posted so please sign up.

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. Some folks did the bus run and Donis, Nancy, Nicole, Neil, Craig, and I ran 10 today from Hawaii Kai boat ramp at about 8:45 a.m. Congrats to Neil for his San Francisco Boston qualifying time and we wish him and Donis luck. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

Red Group by Stephen Cole:
(Pace 9:00-10:00 minutes per mile)

The Red Group opted not to go on the Bus Run this time, and instead went out on Sunday with Steve, Tabby, Lisa, Earl, Jun, and Darren for another 16-mile run from Hawaii Kai to Kapiolani. We started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park. After that 9 miles, we ran back out to the 2nd beach park for the remaining 7 miles.

It started off with a light rain and breezes, but after the sun came out it heated up quickly. The group ran at about a 9:15 pace for the 16 miles, ending up with a total running time of about 2:28:00.

Next week I’ll be out of town, but the rest of the red group will be meeting up at the 2nd beach park at about 5:30 a.m. for another 16-miler over the same course.

Happy running!

Pink Group by Leslie Ragodos:
(Pace 10:00-11:00 minutes per mile)

The pink group started out strong in the hot conditions for this second bus run. We had a great turnout with Kozo, myself, Doug, Abe, Jeff, Fumiko, and Bruce. Thankfully, there was some cloud cover during the last part of our run.

As we were reminded during the talk, please keep up with your homework runs.

Please try to join us early. We will be meeting at 6:30 a.m. sharp at Kapiolani Park to run approximately 5 miles prior to Doctor Scaff’s talk. We will finish with another 9-11 miles to Aloha Gas or the former telephone booth and a wide loop around Kapiolani Park, for a total of 14-16 miles, depending on each individual’s fitness level.

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

Bus Run – Lots of empty seats on the first bus. Got off near Sandy Beach and Ron gathered up three other Greys – Emily, Kin, and Hao, to make the hot, humid run back to the park. Stopped for water at the park by the school on Hawaii Kai drive and then planned to stop again at the dog park on Keahole St. but Emily pointed out a water stop in one of the building plazas across the street – much nicer and it was actually working. Emily turned back on Kalanianaole Hwy at the church (she drove to Hawaii Kai to start the run) leaving Ron, Kin, and Hao to press on to Nelson’s Oasis (Yay, Nelson!!).

We slowed a bit on the way to Aloha Gas and as we went through Kahala, decided to stop and take a dip in the pool at Ron’s house to cool off before continuing on. Very refreshing!! Kin decided to walk in from Triangle Park so Ron and Hao trudged on back to Paki.


  • Total Distance: 12.5 miles
  • Running Time: 2:20:15
  • Total Elapsed Time: 3:05:20
  • Average Pace: 11:16
  • Next week plan on 14 miles.

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

Today was the second bus-run of our training season. However, the majority of the Silver Group chose to begin their run from Hawaii Kai. The group was led by Lynnae, John, and Henry who took us on a 14-mile training run while exploring the hidden treasures of the area that we normally wouldn’t see on a drive through the neighborhood. Members of the group who were out running today included Tony, Speedy Joe, Lance, Melissa, Amanda, Nicole, Dawn, Terry, Moon, Sun Hee, Paul, Kin, Hiroshi, and Carl. Two of our runners traveled many miles recently – Kimi was back visiting from Chicago, and Amanda, our glowing bride, returned with tales of her exhausting whirlwind destination nuptials. There was a lot to talk about.

We encountered warm, humid conditions, intermittent clouds, with very light trade winds. It was evident early in our run how critical it was that runners be prepared with their own supplements. Water alone was insufficient. Pretzels, gummies, hydration drink, salt tablets, mila bites, etc. can help you cope with warm running conditions and help stave off cramping or more severe health conditions. The Silverados are very generous and shared gummies with those who didn’t bring any or had run out. Mahalo!

Given the heat, some of us decided to stop at 13.1 miles (a half marathon), since it felt like they had sweated the equivalent of a 14-mile run, and others went around part of the Hawaii Kai Drive loop to complete 14 miles or more. A big mahalo to our snack crew: Tony (frozen oranges), Paul (mangos, water & chairs), Henry (sweet star fruit), Dawn (pretzel sticks), John (turkey rolls, ice water), Lynnae (bird bars), Lance & Speedy Joe (Gatorade and drinks). Everything was delicious! Oh, and for those keeping track…the score today was $.28 for Speedy Joe and $.21 for Lynnae. J

Homework reminder: At least two weekday running sessions of 7 to 8 miles, or more if you’re capable. Target 30 miles per week. It is so important to get in your homework runs, as they will make your Sunday long-runs easier.


  • 8/23 – 14 miles. Early bird start led by John from Waiholo 5:45am out to Nelson’s Oasis and back. We will pick up whoever is at Waiholo at 6:30 a.m. and proceed via Kahala or Farmers depending on timing. The goal is to make it to base by 7:30 a.m. for Doc’s talk.
  • 8/30 – Ka Iwi Coast Run 5-mile run.
  • 9/6 – Runner’s Hi 20K (2nd race in the readiness series); Barber’s Point Elementary
  • 9/13 – Parking Heads-Up; Na Wahine Festival sprint triathlon/duathlon 6:30 a.m. Kapiolani Park.
  • 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.

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

Getting up a little earlier for our Second Bus Run was today’s Agenda. No long speeches and lots of room on the three buses ordered by Blair. Our Bus driver dropped off our walkers at the Maunalua Bay Beach Park then drove the scenic route pass Haunama Bay toward our drop off spot, just pass Sandy’s

After a quick White Group Photo Shot, We took off for our Koko Head Tour Run. Checking my GPS watch, we climbed a pretty good hill going up Hawaii Kai Drive. Our first water stop was at Kamiloiki Park, 1.6 miles in. Nice to have an early bathroom break.

The humidity or lack of any breeze was making this run difficult. On the plus side, the new scenery was making things enjoyable. Our next stop, Aloha Gas gave everyone another break, 3.8 miles in. Thanks to Charlie whom bought a big bottle of water to share.

When we reached Kalanianaole Highway, we made our third stop at Kuliouou Beach Park. With more water required for such a hot day.

Getting back to our regular training grounds, we all looked forward to Nelson’s Oasis. Cold drinks and snacks for all. Thanks Nelson. Should mention we finally caught up to Jin, whom was out training (her home turf) on the same route. Just not taking any breaks.

When we reached our regular Aloha Gas Station, We found Malia and Ming. Apparently they missed the Bus and we’re making their own 10-mile run. At this point, our group separated into Farmers Road or Kilauea Avenue.

Farmers Road was tough, Thanks to Black Group Leader Russell and Monika whom help the group finish off the last few miles. No Table duty was classic as we all finished at different times. I think Tomoko and Charlie may have been the first to finish?

We had Leaders Lisa, Monika and Bob. Plus Brent, Melyssa, Mike, Elena, Russell, Danell, Stan, Denise, Charlie, Jamie, (joining us from the black group -Russell & Tomoko) and sorry if I missed a couple of others. You were all appreciated. Until next week, Aloha.

Blue Group by Val Ogi:
(Pace 12:30-13:30 minutes per mile)

Today leader Andy was back but not feeling up to 13 miles dropped off at Maunalua Bay with several others.

Blue group who dropped off @ Sandy Beach were Maile, Tannia, Marisa, Liza, Cassidy, Tess, Mary, Julio and Robin. We were so excited, with Liza and Tannia’s help we were able to navigate back through Hawaii Kai. We picked up Nettie from White group at the bathroom and headed back to the second park where Nelson’s Oasis saved us. We were so happy to get Gatorade, water and pretzels, thank you Nelson! When we got to Kaimuki Middle school we decided to get shave ice @ Shimazu, knowing there was no table waiting for us at the park.

When we got to KCC bathroom there was a young man sitting on the ground in the mud, he looked pale, and dazed. He asked for water stating that he just got overheated and thought he may have passed out. The fountains were not working also just the tap on the bottom. I gave him Gatorade, electrolyte, and water. Robin & I hung out with him till he was able to stand and sit on the bench. His color was coming back and we just told him to relax for another 10-15 minutes before he walked home which was only 3 blocks away. He said he does his 7-mile run regularly, but just goes to show how hot it was. I told him to come and join us at the clinic so he can learn how to prevent this from happening again. Five of us ended up going for shave ice, we felt we earned it!


Golden 14’s by Dean Takashige:

We had our second Bus run. And let me tell you it was a scorcher. It made us really appreciative of Nelson’s Oasis at the 2nd Beach Park. Thanks again Nelson! We really appreciate it. We started at Maunalua Bay and did the loop, then preceded back to the Kapiolani Park. Our group consisted of veteran runners but we hope to see our first time runners back next week. We ran 11.7 miles in 3 hours and 40 minutes and burned about 1,188 calories. Not much else this week except, to do your homework and we will see you on Sunday.

Green 15’s by Louis Crompton:

Thanks to everyone in the HMC for your early arrival at the park which allowed the buses to leave on time. Green Team had 13 show up and we all boarded one bus which allowed us to scoot out of the parking lot quickly. Our route today was the actual HNL marathon course from Hi Kai Drive, around the loop and back to the marathon finish line which measured 11.25 miles. We practiced quick stops at watering holes as we plan to do in December. Our overall time was 2 hours 49 minutes which equates to 15.02 minutes per mile… This crew is serious about finishing the marathon in 6-35 with a 15 pace. On a personal note, today’s distance was the least I practiced this week, but it was the first day with blazing sun, no trades, and “high” humidity… wow, what a difference those trades make! I confess – I took a nap in the afternoon – I was tired. How ’bout you? OK, last Sunday we did 12 1/2 miles, so next Sunday we’ll extend our range… how can we do that? I’ll figure a way… Try for 30 miles a week… weather forecast suggests we may get some homework training in the rain thru Wednesday. Do it… but avoid those metal lids along your course.

Lucky 13’s by Kim Ramos:

Today was our second bus run for the Honolulu Marathon Clinic. On this blazing hot day we had 15 runners in our group. We ran from Maunalua Bay to around the loop and back to the finishing line of the marathon by the Queen Kapiolani park statue. Although we didn’t make our 12 miles goal we were able to experience the last half of the marathon. We ran about 11.5 miles for 2 hours and 53 minutes, burning 1,492 calories. Great job everyone for being consistent and strong along our runs. Marathon day is coming right around the corner. I’m confident that we’ll be ready!

Da Comment Corner:

Da Bus Run:

Congrats to all of the finishers of our second Bus Run! As I gleaned from the various groups’ comments, many leaders mentioned how difficult the run was and how lack of hydration had an effect on many runners. Our bus run treks are a little different that our usual Sunday runs – a bit of a quickened pace at the beginning that gets rid of our pent up energy from the bus ride, a different terrain, the distance between the beginning water stops, and the late morning heat create a situation where dehydration can occur readily and fatigue set in earlier than usual. For many, the actual marathon experience will be similar.

Our third and final Bus Run is scheduled for October 18.

From the Grey Group’s Mindy(from last year’s update):

The Oddity of the Long Distance Runner

Stay injury free!

See you at the water stops,