Blair’s Weekly Update 09-20-2015

Doc’s Talk:

Guest Dr. Alan Tichenal spoke on water intake on our long runs.

Table Duty:

Staffer Kozo again set the bar with his assortment of goodies at the table this week. This is Kozo’s second “tour”. Domo arigato!

Final Bus Run – October 11th:

We ask everyone to show up at 7:15 a.m. and board the buses promptly and leave accordingly. Fare is $3. The furthest stop will be at Makapuu Point – 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. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars is recommended. As Dr. Dwight of the White Group mentions, the first few water stops are crucial to the finishing miles. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependent the on route. Please check with your group leader as to your start location. .

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. Satomi, Nancy, Jun, Craig, Frank, Les, Neil and I ran about 16 today from the second beach park at about 8:40 pace and had a nice breeze. Next week we’re meeting at the second beach park at 5:45 a.m. for 16. Run fun.

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

The Red Group went out on Sunday with Lisa, Earl, Daryn, and Sven for another 18-mile run from Hawaii Kai to Kapiolani. The group 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, the group ran back out past the 2nd beach park and back for the remaining 9 miles. The running pace was 9:30 per mile for the 18 miles, ending up with a total running time of about 2:50:00.

Several Red group members were on travel, and running races. Donn ran in the Navy-Air Force 1/2 marathon in Washington DC with a 1:57 time, and Steve ran in the Maui Marathon with a 3:48 time. These Sunday runs are paying off!

Next week will be another 18-miler on the same route.

Happy running!

Pink Group by Leslie Regodos:
(Pace 10:00 – 11:00 minutes per mile)

Thank you, Kozo, for the delicious snacks after our run today.

Even though we had a small turnout, the trade winds were back and the weather was much more pleasant for our run today.

Our small but dedicated Pink Group runners began at 6:30 a.m. with a 5.4 mile loop around Diamond Head, stopped to listen to the talk from our guest doctor, and finished with a 10.6 mile run out to the dead end street in the neighborhood behind the former telephone booth site and back to Kapiolani Park.

The marathon is approaching–keep up with your training, but listen to your body to avoid injuries.

The Pink Group will meet at the same time/place next Sunday (6:30 a.m. at Kapiolani Park) for another 16-mile run (in two segments) at a 9:30-10:30 minute/mile pace.

Have a great week!

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

The Silver Group completed a 15+ miles on a cool and breezy day. We were so thankful for the much more moderate weather conditions. Lynnae, John, and Henry led the group that included Terry, Melissa, Hiroshi, Carl, Tavy, Doc Joe, Miyuki, Speedy Joe, and Lance. To complete the 15 miles without going past Kawaikui Beach Park (a.k.a. The Second Beach Park, Nelson’s Oasis), the Silvers did a lap around Kapiolani Park then headed up Diamond Head Road. We saw Sun Hee and Moon along the way, having gotten a super early start.

Dr. Tichenal gave a very informative talk about water and salt intake. Drinking too much water can have negative consequences just as not drinking enough water can. He dispelled the theory that runners should drink only when thirsty. Put simply, that theory is not applicable to Hawaii runners. We need to be sure to drink at regular intervals, since we sweat so much and can get depleted more quickly. Also consider your salt intake when preparing for a race. To see the video replays, please see Bruce or a volunteer staff member.

The miles are high at this time in our training. Be careful not to over train or increase your mileage too fast. The Sunday runs are carefully structured for your maximum benefit, so don’t go further than the group. Instead, it’s best to focus on homework runs to make a big impact to your overall training. Homework should be at least 16 miles, split between two runs, with a rest day in between. Target a total of 32-36 miles a week. Give yourself adequate recovery time after a long run with plenty of rest, replenishing fluids, and good food. Listen to your body and take an extra rest day if needed. If you feel aches and pains, tend to them immediately as needed. Rest, Ice, Compression, and Elevation (RICE) in a timely manner can keep you going.

Tip: Be courteous to others exercising on the roads. Single file is very important especially when running along Kalanianaole Hwy, no matter which direction. If we take up too much space, bikes may be pushed dangerously into the traffic lanes or even collide with runners. Also, reserve the bike lane for bikes along Diamond Head Road. If you are running against the flow of traffic be aware of approaching bikes, and clear the bike lane in plenty of time to avoid collision. Remember that bikes move faster than they may appear. If you are running with traffic, it’s best to stay out of the bike lane altogether. Limit potentially injurious activities (ie. Hiking, surfing). Don’t get injured.

Shoebox donations: Lynnae is still collecting shoeboxes for her annual holiday service project. The boxes will be decorated and filled with school supplies, toiletries, and games for young children around the world. Boxes (or other donations) can be delivered to the Clinic next Sunday, 9/27. Leave it behind the table.


  • 9/27 – Honolulu Century Rde! Lots of bikes on the road and cars in the park. 16-mile run. Early risers can meet at Waiholo at 5:30 a.m. Regular start at 6:20 a.m. to join the returning crew and head to Kapiolani Park for Doc’s Talk. Those doing the 25K the following week should do an easy 16 or decrease the mileage to 10. It depends on your race goals. Train smart.
  • 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park. Registration till 10/2.
  • 10/11- Bus Run #3. Sign up at Clinic. Cost $3, bus drops off runners at Makapuu.
  • 10/18- Susan G. Komen Race for the Cure 5K at Kapiolani Park, so no official Clinic.
  • 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.
  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run.
  • 12/13 – Marathon Day!

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

Another Beautiful Day in Hawaii!!! The trade winds were blowing and scattered clouds abound spraying us all with a little rain. Our Guest Speaker today talked about the importance of hydration, body fat and carbohydrates needs. All we need to know. Started off with a small crowd but slowly everyone joined in.

We quickly started our run with Leader Bob setting the pace out of the Park. With a small group of 13 and counting. We made it up Diamond Head easily and at the top, we all heard or saw a moped get banged by a Car trying to turn into a parking stall. Ouch, luckily the moped rider got up OK.

At the Triangle Park, Stan was able to join us for a short run. Making us 14 strong. Word had it, that Sam just landed at the Airport and was expected to join us.

We did the same run as last week but added back in the doggie park. All was quite there but somehow the blue group got ahead of us. Halfway to the gas station we passed them.

Richard has his girlfriend, Hang riding alongside us on her bike. Maybe next time we can get a music box attached to the handle bars. It was a nice treat to have a few new faces with us today.

Thanks to Nelson Oasis, two times the treat was nice. I know it was hot today but I did not miss last week’s flash flood showers. Monika took over the pace setting duties on the return route.

But Surprisingly Sam showed up at Wailupe Park to help hold our pace. At the Gas Station Bob was seen buying a hot dog. We all stuck together on Farmers Road, It was Hot, Sunny and inspiring as always.

At Triangle Park we broke up into two groups. Faster runners and we like walking because I am not a quitter. Congratulations to all on our first 16-miler…

The white group walkers came in a little after Noon. Big Thanks to Kozo, waiting it out so late for the last groups. Love the spread, Pineapples, Watermelon, Grapes and cold Gatorade.

Today’s Leaders Monika, Bob and Sam handled it all well. Also we had Ivana, Elena, Russell, Mike, Jamie, Jin, Chong, Richard, Hang, Shauna, Linda, Andrew and Stan. Thanks to all for doing do so well…next week Kahala Avenue and more memories. We can also hope to see Mr.Blair San next week. I know he loves Kahala Avenue. 🙂

Please sign up for our third and final Bus Run on October 12th – approximate distance 15 miles.

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

Bob and I got the intermediates together and sent them off, not too many people today? The Blue group started out strong with 18 members this Sunday. Some are starting earlier so leaving us at different locations. We all headed out to Nelson’s Oasis and he and Marcia had such a wonderful variety of chips, dip, pretzels and even li hing apples besides the usual water and Gatorade. We appreciate them being there for all the clinic groups! Brent, Marivic and Jesslyn went out to Holy Trinity, extra bonus points for you running on the highway. Most of us attempted 16 miles, my map my run has us at pace of 15.68 a mile, but that includes the stops. Thank you to Kozo for a fabulous feast at the end of our workout, fruits were cut so professionally! Told everyone to start eating what they think they want to carry on marathon day, we discussed, gels, pretzels and my usual Li hing gummy bears both Enjoy brand. Important to start lube whether it be Vaseline, baby oil, glide etc. Special Thanks to Maile for keeping us in single file and on pace with her Garmin. Group leader Andy said he was walking but somehow he managed to beat us to Nelson’s Oasis and finish line?


Walkers by Susan Papuga:

Exciting to see new faces in the clinic!

We took are usual route to the Aloha Station with a few turning back there. The rest of us went out Kalanianaole Highway to the ten mile turn-around “phone booth,” returned to the park and then continued around the zoo, for a total just over 12 miles.

Please continue your weekday workouts. Remember, at this point in the training, especially for newbies, consistency is the most important thing. Also, please start experimenting with your clothes and nutrition to dial in what you’ll do on race day.

I may not be at clinic next week. If not, please join Cliff’s walker group. You absolutely can do the pace, as it’s not much different than what we’ve been doing.

Sweet 16’s by Christine David:

Lynn and Dan, Roland and Michelle, Peter and Pressi, Sylvia (although she started at 3 a.m. and was practically finished with 26.2 miles by the time we started), Linda, Macy, Mike and Mike’s daughter, Judy, Cheryl, Arlene, and the true leader (other than Cliff) of the group, Harry. He keeps us on task. Fran started with us but I think she ran to Ala Moana to get a head start. > > We started at the usual place and decided we couldn’t take the hike up Diamond Head anymore. Been there, done that. So, we headed to Ala Moana instead. We took the long way so clocked 10 miles by the time we reached Macy’s. They were having some great sales and Cliff’s $$ went a long ways. After two hours of shopping (and clocking more miles) we were hungry and thirsty so we walked 3 miles up to the 4th floor and sat at Islands for b-fast. Dan and Lynn provided entertainment by singing a duet–something about “500 miles.” We felt like we had walked 500 miles at that point. Peter and Pressi were next duet couple and they chose the song, “Walk this way” and showed us all a new way to walk. Roland and Michelle were so bummed to have missed the movie last week that they continued on to Ward Center to catch a matinee of “A Walk in the Woods.” They figured that watching others walk was pretty much the same as walking. We thought Cliff wouldn’t tolerate two movies in a row for the rest of us, so we called an Uber ride to get us back to Kapiolani Park. We got dropped off by the fountain, jumped in so we would look all sweaty from our 15.5 mile walk, and continued on to the park. We got back before 11 which surprised everyone–how could the sweet 16s walk so fast? Well, when Cliff is gone, we seem to walk at a really fast pace that we can never repeat when he’s back. Strange?

Green 15’s by Lou Crompton:

Ten little green ones left the starting line at 7:52 a.m. (2 more joined the chase around 8:15 – and we were gone weren’t we?) We always give our team the course early in the week lest anyone will be absent or late. We enjoyed the mostly over cast skies and did our 14.55 mile circuit in 3 hours 38 minutes which is 14.98 m/m… pretty close to our 15 target. Last week we finished 14 miles at a 15.3 pace in the rain, and today we did 14.55 at “15” in decent weather. Hope for decent weather on Dec 13! After traveling about 13 1/2 miles, [unfortunately] our pace leader looked at his watch and determined we were a minute over our mark… a minute? Who cares? So we leaned forward and jogged down Diamond Head Road into the park to pick up that “lost” minute. Green Team is serious about finishing the marathon at 15 m/m or 6 1/2 hours again. As usual, we enjoyed greeting our intermediate and beginner groups traveling out bound as we were returning along Kalanianaole Highway. The friendly green folks stand ready to confirm the location of the HT church for those still seeking. Thanks much to Nelson for having the oasis open for business, and to our refreshment crew back in the park – welcome sights indeed. Next Sunday… a little further. Do your homework runs! Aloha

Golden 14’s by Dean Takashige:

The morning was overcast with a slight drizzle, which is always a good start as compared to heat we have had all summer. Also to our relief the Trade winds were back which helped cool us off on our way back to HMC base.

We had a small group and we ran by starting up Monsarrat down 22nd Avenue to the Kahala gas station. Today was our first visit to Nelson’s Oasis at the 2nd beach park. We returned on the same route to Kaimuki Middle and up 18th Ave and finally down Monsarrat back to our start point.

No real surprises, which is always a good thing. We are spending a lot more time on the road so now will be a test to see if the socks or combination of socks, or the shoes you are wearing fit correctly and are working for you. You also will start to be more sensitive to how your clothes are fitting. Listen to your body and start to make adjustments to correct these issues. If you have questions or want suggestions ask anyone of your staff members.

You will tend to get hungry or more hungry, so now is the time to start figuring out if you need to eat something in the morning before starting the run, this is usually recommended, and now is the time to start to determine what works for you. Also food like pretzels to bring on the run and eat as recommended in Dr Scaff’s book.

A good point to remember is since we are in Hawaii we are constantly loosing water through perspiration so practice drinking water at all water stops.

For the 14s on October 18th we will be meeting at Ala Moana Park, at the figure 8 parking lot next to tennis courts to start our downtown run at 7:30 a.m. in the morning. There will be no official clinic on that day… more will be said in the coming weeks.

We spent about 4 hours on the road and ran 12.2 miles and burned 1,231 calories.

Remember to get in your two homework runs and we will see you on Sunday.

Lucky 13’s by Kim Ramos:

What a great day for running today! For most of our run we were blessed to have good shade and winds. Towards the end the sun hit us but not too much.

We started off with 9 runners. Two runners did 4 miles earlier in the morning and ran 10 miles today to complete our mileage. We lost some runners along the way.

For those who made it in the end we were able to complete our 14 miles goal in roughly 3 hours and 20 minutes, burning 1,453 calories.

Great job everyone!

Remember to listen to your body. You don’t want to injury yourself now after all your hard work in training. Stay hydrated. Drink water at all water stops. Keep up with your homework runs and I promise you’ll be fine.

We’ll see you all next week.

Da Comment Corner:

“New and Improved” (Repeat):

Staff leaders are always mentioning the use of energy supplements and to make sure which ones are best suited for you. Well, while browsing through the “gel section” at the Running Room on a Saturday, I came across a “new and improved” gel packet and quickly succumbed to its “flashy marketing promises” and purchased a few packets. Fast forward to Sunday’s run and our return along Farmer’s Road where after a few minutes of taking the “new and improved concoction”, my stomach was churning rapidly but not my legs; I was seeking immediate relief. Luck prevailed as a “bathroom” (porta potty) was conveniently located along our route at a construction site and luckier still, it was unlocked. Further luck prevailed as I was picked up by Guru Sam in his air conditioned van and able to rejoin the group at Triangle Park. The Guru was conveniently and benevolently cruising through the neighborhood looking to assist any ailing runners. Thank you Sam! Moral of story – make sure to experiment with your supplement choices and find out which works best for you ASAP. (Or, always have a Guru nearby.)

A quote from Grey Group leader Andy Hignite’s comments (repeat):

Many of us have been too busy to complete all our mid week runs. Perhaps we should ponder the following quote. “Time is a created thing. To say ‘I don’t have time,’ is like saying, ‘I don’t want to.” Lao Tzu


Staffers figure out very quickly which members are diligent in their homework – they are cruising through their Sunday runs, heat or no heat. “Cruisers”, great job and congratulations on your perseverance and diligence! Your marathon experience will be a very positive one!

See you at the water stops,