Blair’s Weekly Update 08-30-2015

Table Duty:

Thanks to Kim, Ryan and Gary for doing such a great job at table duty! Mahalo!!!

No Clinic this Sunday – Labor Day Weekend:

Please check with your group leaders if you are meeting this Sunday “unofficially”.

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. Donis, Nancy, Satomi, Neil, Craig, Les, John, and I ran about 16 today from Maunalua Bay Park at about 8:50 pace. Next week we’re meeting at the second beach park at 5:55 a.m. and running 16. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jun and Jimmi 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 for Dr. Scaff’s talk. After that 9 miles, we ran back out to the 2nd beach park for the remaining 7 miles.

It was a great day for running, with nice trade winds to take the edge off the heat. The group ran at the usual 9:00 pace for the 16 miles, ending up with a total running time of about 2:25. Special shout-out to Daryn for finishing a 51K ultra in Las Vegas in 6 hours!

Next week is Labor Day, so there won’t be an official HMC run. Several of the red group will be off-island, while others will be running in the next marathon readiness 20K race. Best of luck to everyone 🙂

Happy running!

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

We were a small but determined group this Sunday. The weather was slightly more favorable with a few light and refreshing breezes.

Despite a brief interruption at the beginning of our run due to a police-escorted cycling event, Jeff and I began our run at 6:30 a.m. with a 5.39 mile loop along Monsarrat to 22nd Avenue to Kilauea and back along Elepaio Street at an average pace of 9 minutes 50 seconds per mile. We returned to the park in time to listen to Doctor Scaff’s talk.

Kozo and Katsu joined us for the second part of our run, where we ran out to the former location of the old telephone booth. Katsu, an experienced runner, is seeking his preferred pace group and he chose to run with our group today. We finished the second part of our run with a wide loop around Kapiolani Park. For the second part of our run, we ran approximately 11 miles at an average pace of 10 minutes 20 seconds per mile.

The total distance ran by the pink group today was approximately 16 miles. All of our runners finished strong with a healthy pace throughout the run.

For next week and weather permitting, some of us will meet at the same location at Kapiolani Park at 6:30 a.m. on Sunday to run an out and back 16 miles.

On the following week (September 13), we will meet at 6:30 a.m. at Kapiolani Park and continue our training distance of 16 miles with a two-part route similar to this week’s route.

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

Several Silverados did a 14-mile run. Their mood was upbeat to keep the running day fun. The group was well led on this bright humid day by Alberto, Henry, John, and Lynnae. As the leaders pressed on, they called each member by name: On Terry, on Dawn, on Melissa and Paul. On Hiroshi, on Carl, be careful not to fall. On Lance, Speedy Joe, keep an eye out for money! On Emily and Jun, run strong while it’s sunny. And to all those whose names I may have forgotten: May the endorphins flow freely from the mileage you’ve gotten! A great job by all who ran through the sweat. With this kind of diligence, your goals will be met. (Yes, Carl’s a poet, bet you didn’t even know it.)

The road seemed to lengthen as the mileage was raised, but the group ran with an effort they should be proud of and praised. And when the warm summer sun was tempered with a breeze, the dedicated runners seemed to stride on with ease. We spoke of training on the next weekend so fast, when Labor Day cancels our official dash. But a run will take place. See the details below. If the weather’s too hot, we’ll just take it slow. It was also brought up that it’s time for shoe buying. Break in your shoes or your feet will be dying. 200 miles is recommended as best to ensure that those shoes withstand that marathon test. Black toenails and blisters, chafing and splints can all be avoided if you follow these hints. Keep up with your training on the weekdays ahead, and we’ll see you next weekend bright and early out of bed.

Mahalo to our snack posse; you make running fun, no one needs to be bossy.

Training Tip (from Dawn): Don’t toss those old shoes. An extra pair of running shoes can come in handy after running through shin-high water, especially if your regular shoes don’t dry easily.


  • 9/5 – Fisher House 8K Hero & Remembrance Run, Walk, or Roll @ Ford Island. This is a very powerful event that all Americans should do at least once to honor our fallen military since the 9/11 attack. It is a free event because the fallen service members have already paid the price. Friendly pets, and children on bikes, scooters, or wagons are welcome. It’s possible to run the loop course twice as a decent long run.
  • 9/6 – Runner’s Hi 20K (2nd race in the readiness series); Barber’s Point Elementary
  • 9/7 – Silvers Special Labor Day Run. 11-mile run at Tantalus. Meet at the base of Tantalus at 6:20 a.m. for a 6:30 a.m. start. All HMCers welcome. Come prepared, as bathrooms are limited to bushes for the first 8 miles.
  • 9/13 – First 15-mile run. Early start at Waiholo – 545 a.m., second start – 625 a.m. Will try to do the marathon finish and loop around the park before Doc’s talk. 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 the White Group Menagerie:
(Pace – 12:00 – 13:00 minutes per mile)

15 members made the 14-mile trek today. Hot and muggy, grouchy and grumpy, yet most of our members persevered and finished in good shape. Thanks to Nelson for his usual Oasis and also at Triangle park –life saver!

Next Sunday’s outing time will be posted on our Facebook page- White Group/Honolulu Marathon Clinic.

Let’s keep up with our homework runs

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

The Blue Group started out with our regulars Maile, Marisa, Mary, Tess, Robin, Trieu, Bethany, Tracie, Mark, and welcomed Cheryl, Suzie, Doug and Todd (I hope this is correct). We went out to Nelson’s Oasis, enjoyed some cloud cover on the way out, and took longer break than usual not knowing if there was going to be table with goodies when we finished. Nelson even met us back at Triangle Park for second round of Gatorade and ice cold water, thank you so much! I recorded 13.43 miles with average pace of 15 minutes which included water stops. Maile had to tell us when we started going faster than 12:30 per mile, as she informed us that we were doing 11:30 min miles coming back along Kalanianaole. Was trying to get to gas station & beer cave to cool down- haha. Next Sun , Unofficial run will start @ 6:30 a.m. meeting at Magic Island. We will do the beginning of the Hnl Marathon route through downtown, out to Kapiolani Park and till Kaimuki Middle School to make 14-mile round trip. Any other clinic members wanting to join us are welcome. Thank you Ryan and Gary for the Gatorade, water, wonderful fruits, pretzels, malasadas, and cone sushi, we really needed replenishment after the long hot run.


Sweet 16”s by Cliff Hand:

The Sweet Sixteens lost a half-dozen walkers to the Ka Iwi run this morning, but even so started out from Kapi`olani Park with 14 regulars and one visitor from the Big Island. We expected hot weather (it is the end of August) but were pleasantly surprised by the reappearance of the trades – or perhaps the first stirrings of Ignacio reaching out to us. We crossed into September territory a week early, logging 14-1/4 miles on a strict out-and-back all on the marathon route. Staff volunteer Cliff had no blue-shirted accomplices to help the group stay together, and we did spread out a little at the end. But you know what? That’s OK, because we all finished! No promises to get all the names, but we had Sylvia, Judy, Cheryl, Peter, Precy, Macy, Dan, Lynn, Linda, Mike, Isaac, Roland, Michelle, Patrick , and possibly one more (sorry, if I missed you, but good job anyway!)

And don’t forget Labor Day Sunday. We’ll meet as usual at 7:30 a.m. at the park. Be sure to prepare with water, food, and sunscreen, because none of these items will be provided by HMC. See you then!

Green 15’s by Louis Crompton:

Hey, any Sunday without oppressive humidity or tropical rain is a good day. We had 13 at the opening bell – and – we had prizes today! Lucky Nanako won a swell pink bracelet and the lovely Leah went home with a fine drawing… wow. We moseyed out to the oasis and that took us about 12.92 miles in 3 hours 16 minutes for an overall 15.1 m/m pace. That’s pretty close to a 1/2 marathon and the time shows we are on track to do the full marathon in 6-35 (again). We were joined today by Fiona who helped make sure we didn’t slow down on the return; come back anytime. Thanks to Nelson and to Ryan / Gary for the refreshments. Next Sunday we’ll have an informal get together by going out in an even wider circle – be at our usual spot at 7:30 a.m. A few of our green people already have plans to be elsewhere, but folks from other groups are welcome to join us. Homework for 30 or more miles total means another 18 miles in 2 or 3 runs during the week. If you have the time to do 2 more “halves” during the week, do it. Aloha

Golden 14’s by Carol Ogata:

The Golden 14s were an extremely small group today, due to leaders Dean, Lisa, and Sandra trekking up the Ka Iwi coastline this morning. Randy, Gail, Carol, and newcomer Yuka intended to tag along with Lucky 13s. However, we got side tracked as we stopped to chat with the legendary Gladys Burrill. Eventually caught up with the 13s, and ran with them until around the invisible phone booth. Next week our leader(s) will be back, and Golden 14s will be meeting at the clinic at 7:30 a.m. sharp.

Lucky 13’ by Kim Ramos:

Today was a hot but cool day. We had a small showing of runners but it was a great day for running. Some of the Golden 14 leaders and runners ran the Ka Iwi Coast run today. I hope they all had a great run. With three Golden 14s runners joining our group today we had 8 runners in total.

We planned to do 13 miles. Our Golden 14 runners ran a total of 10 miles. Some of our runners had to leave early so they ended up doing 12 miles.

In the end myself and three other runners: Liz, Alicia, and Sandy were able to run 13.1 miles in 3 hours and 15 minutes.

Great job everyone!

Next week will be Labor Day and the Lucky 13s will be meeting at the Aloha Gas Station across Kahala Mall at 7:00 a.m. We’ll be shooting to run 13-14 miles. Feel free to contact me if you have any questions.

I hope everyone will have a great week. We’ll see you next week.

Da Comment Corner:

Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did.
– Nelson Mandela

Have a great Labor Day weekend!

See you at the water stops,