Blair’s Weekly Update 04-17-2016

Doc’s Talk:

Dr. Scaff talked about running styles and how everyone has their own unique way of running.
Next week Doc talks about shin splints.

Table Duty:

Thanks to staffer Eileen and Fiona for a great job at the table. Recently, Eileen was featured in the newspaper about her fitness regimen. Congrats!

Group Reports:

Advanced Group by David FitzPatrick:
(Pace <9:00 minutes per mile)

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today we did 12.5 at an easy pace. Next week we’re meeting at the Aina Haina McDonalds at 6:30 a.m. I’m going to ride the metric century next week, so Nancy is in charge. We discussed perhaps running Tantalus on 5/1 so please let me know your thoughts. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Jimmi, Sven, Melissa, Lisa and Dave for another easy 10-miler. We started by doing the 10K loop before Dr. Scaff’s talk, and then did the remaining 4 down the Ala Wai and back. It was a cool and drizzling day with temps in the low 70s – great for running! The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week we’ll be running 6 miles in from the 1st beach park (Wailupe Beach Park), and then running back out after the talk for a total of 12 miles. We’ll be starting at 6:00 a.m. for anyone that would like to join.

Happy running

Pink Group by Leslie Ragodos:
(Pace: 9:30 to 10:30 minutes per mile)

I’m sending the Pink Group update this week while Rosie is participating in the Boston Marathon.

Despite the rainy conditions early this morning, the weather improved for our run and we had several dedicated and motivated runners join the Pink Group today. Today’s leaders were Hao, myself, Henry, and Kozo. Joining us were fellow runners Katsu, Michael, Ryan, Cindy, Asami, Selena, Kevin, and Gary. We ran up Monsarrat Avenue past KCC, we turned left at 22nd Avenue and right on Kilauea Avenue to Elepaio. From Elepaio, we returned on Kahala Avenue and ran back toward Kapiolani Park with a small loop along the beach and around the zoo. Several runners challenged themselves to run strong on the uphill and we tried running with a more relaxed style on the downhill. Enjoying the beautiful rainbow off Diamondhead and the cool, comfortable weather today, many picked up the pace near the end of our run. Everyone stayed with the group and each runner put in a strong effort. We ran a total of approximately 6.6 miles today.

Keep up with your homework runs (at least 2 runs per week on nonconsecutive days for 1 hour, not including our Sunday run) and practice maintaining good hydration and nutrition. Next week we will continue building and strengthening our training base with another 6-7 mile run.

Silver Group by Lynnae Lee:
(Pace- 11:00 to 12:00 minutes per mile)

The Silver Group comprised 17 runners on this cool, drizzly morning. Led by Lynnae, Tony, and Ron, the group headed out for our last 6-mile run of the early training season. Silver runners consisted of Evelyn, Jun L., Lance, Tavy, Miyuki, Horacio, Kevin, Jen, Dr. Rob, Rick, and Carl. Sorry for those we missed. We’ll get better with names, promise.

At Triangle Park we spoke briefly about recovering after a big race. Many of the group ran the Hapalua Half Marathon on the previous Sunday, so taking it a little easy the following week is a good strategy to prevent injury and stay strong. A good indication that you’ve been training well is how quickly you recover from a strong race. The week post-race is a perfect time to evaluate your training and either keep it the same or make adjustments.

Stats: Most of the group covered 6 miles at a pace of 11:20 minutes per mile. Calorie burn ranged from 820 for smaller runners and 1,200 for the 200+ club.

Tip: Many people use their cell phones to track their runs. On rainy days when we’re out on the course these devices are subject to water damage. Rather than paying for expensive, water-resistant covers, consider using a clear sandwich bag to cover your phone. Covering your phone before you put it into your armband or hip pouch will protect it, even in the heaviest of downpours. If you carry a little cash on the course, you may want to consider keeping that in a plastic bag as well, so you don’t gross out a cashier at a convenience store with soggy money. It also helps to tape the bottom seam of the sandwich bag for reinforcement.

The runners-high moment: Many people talk about the runners high, but we don’t just get it from running continuously for an hour. There are moments and events on the course or after a run that can generate similar feelings of euphoria. We’re interested in what that is for you. Complete this sentence: Happiness is…

Let us know your “happiness” experiences at our Sunday runs. We can use it as inspiration mid-course.


  • 4/24/16: 7-mile run. Beginning to build mileage so we’ll be ready for eight in May.
  • 5/1/16: 7.5-mile run. We will be working up an appetite for the picnic. Please don’t forget to bring your family, a potluck dish, and something to sit on.

Homework: We are still going by time (not pace). Two 1-hour runs during the week with a rest day in between.

Congrats to all of the Silvers (past and present) for finishing the Hapalua on April 10th. Smiling finishers included: Lance, Evelyn, Doc Joe, Tavy, Jen, Ron, Marsha, Jan, Leo, and Lynnae. There were good conditions for PRs, which were done by Jun L., Terry, and Henry. Great job!!! We’re halfway there; we will train for the second half (miles 14-26.1) the rest of the year.

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

This Sunday had a little morning showers and our Leaders were back for more Guidance. Dr. Scaff talked about how our feet, joints and legs create the energy we rely on. Peter gave us tips and warnings to watch for on the road. And in two weeks, we have our Picnic, everyone should invite there family and kids. Let them see where you’ll be training for the next 7 months.

Breaking up into our sub groups, we were blessed to have our top two leaders Blair and Sam together once again. Blair ran through a list of things to be doing while leading up to our Marathon. Homework runs twice a week is important, hour long for now be it 4 or even 6 miles…do what you feel is enjoyable.

Leading us all, 26 out of the park was our Pace Setter Leader Bob. The temperatures were great with the lite showers and so many happy people sharing the park.

The Run up Diamond Head was a challenge for a few, little did we know – more hills were to come later. Today’s surf was looking pretty nice, Glassy and Head High. A little crowded but no problem, we were marathon training.

At Triangle Park we gather for another speech and a water break. Nice to see so many of our fellow Clinic Runners. We were lead off again with Guru Sam taking on a early turn onto 22nd Avenue for a quick bathroom break.

Afterwards we turn left onto Kilauea Ave. Going uphill in the opposite direction we normally do. Then more uphill on 22nd Ave. Swoosh, we all were tired at this point. Then because Charlie requested a new run…Sam took us up into Diamond Head Crater.

At the scenic lookout we took a group photo, see Facebook. A few of us ran through the tunnel hooting and hollering…the rest of today runs was downhill back to the park. There was a little side street mark to make our run 6 miles.

Today we had leaders Blair, Sam, Monika, Jessica, Richard and Bob. Then our other team runners Francis, Russell, Russell, Elena, Ivana, David, Melyssa, Stephanie, Andrew Sarah, Chantel, Keiko, Russ, Ming, Charlie and at least three others, so sorry I forgot your names. I will do better next week….

See you all next week, Do those two homework runs and take care.

(All walking speeds and >13-minute mile running pace)

Buff Walkers by George Ushijima:

We are now in the month of April. This means we’re now running up Diamond Head Road to the Triangle Park. A round trip that should get us to 4 miles. Today’s jaunt had a varied group of about 14 people traveling with Roger and George. We took a total of 1 hour 36 minutes to complete this walk but we stopped for 6 m at the first water stop 9 m at Triangle Park and 5 m at the last stop. So we netted a time of slightly over 18 minutes a mile. Let us remember to do our homework to get our bodies used to being out there.

We’ll be doing a slight modification next week. On May 1st we’ll be having the potluck picnic, so we may not do our scheduled 6 miles and just do 4. So on the 24th we could do little more than 4 miles to get ahead for the 1st. On the 8th we’ll be on schedule with a regular 6 mile jaunt. (To Kilauea field and back) Roger and George will be traveling on the 15th and the 22nd. There will be no Honolulu Marathon Clinic on the 29th because of the Memorial Day weekend, but George will be there on Sunday morning @ 7:30 a.m. in case anyone would like to keep up the sessions. We’ll be back to our usual schedules on June 5th going 8 miles.

Don’t forget to do your homework.

Keep on Walking!

Sweet 16’s by Roanne Abe:

Wow! The dedication and commitment we saw on our first rainy Sunday workout of the clinic! OMG, you guys/gals all rocked! All twenty-two Sweet Sixteens went out for a 5.1 mile walk around Diamond Head and showed their awesomeness. Not a complaint to be heard about the weather. And you all had smiles on your faces when we got back to the park. How cool was that? I am working to learn everyone’s name and so Roanne’s version of the word puzzle for this week is, of the names listed below which ones were not at the clinic? Candy, Greg, Muriel, Ginger, Berky, Patricia, Wendy, Gloria, Pam, Harry, Sylvia, Annie, Annette, Dan, Lynn, Isaac, Roland, Gae, Fran, Annette, Cliff and Roanne.

This week’s homework is two one hour walks, with a day of rest in between. Hopefully we will have more normal, sunny weather next week. Remember your sun screen and your water bottle. You may also want to think about sun glasses and or hat. Keep it up, you’re looking awesome!

On May 1st is our Clinic Picnic and it’s the best lunch you can get for $1. Don’t forget to bring your family and a dish to share! Not only is there good food, there is also great fellowship time and a chance to meet new friends in different run groups. See you on Sunday!

Green 15’s by Louis Crompton:

OK, our streak of excellent weather days finally ended, but the drizzle wasn’t bad. We’ve had marathons run in hard rain so don’t be shy about training in liquid sunshine. Congrats to several of our members for completing the Hapalua with good times. Last week a bunch of little green ones got together informally and found a hill we could circumnavigate – twice – for almost 5 miles. Today fifteen of us went out for a 5 mile trek up and down hills and managed to do that with an overall 15.7 pace. We’re going to be able to zip right along if / when we are able to train on flat land. Some of our Hapalua participants noted they were rarely passed going up hills and they were able to rapidly pass folks on the hills during that race… yes, training on hills does pay off. Only 6 weeks into the marathon training year and Green Team appears to be on its normal path to a 6 1/2 hr marathon finish. So if you finished the Hapalua in 3 hrs you were speeding… we know who you are. Next week, rain or shine, we go out for 5.5 miles and then start off May with our first 6 miler… Our appreciation to the table duty crew for the assortment of goodies… are you able to wash that decorated finisher’s tee shirt, Norm? With so much writing on it, doesn’t look like it can be washed… Aloha

Golden 14’s by Dean Takashige:

Its been a couple of weeks; I was away on the mainland. I want say “Thanks” to those who helped out while I was away, Lisa, Sandra , and Lehua for taking the group out. It was a rainy sort of morning with a nice cool breeze… actually excellent running conditions….not too wet to get soggy shoes but enough to stay cool with the help of the breeze. For our Newbies, later in the year you will come to appreciate days like this. Our group was small in numbers since a bunch have moved up to the 13s… good for you .. and remember later you will always be welcomed to come back… Dr Scaff had a good talk on how to run or running style…one of the main points is run and not be heard… We ran a modified 4 mile loop. up diamond through the neighborhood and back down Monsarrat back to base.

It was officially table duty for me but once everything was set up Sensei Norm and Eileen offered to assist Fiona in manning the table while I took the group out. Thanks Norm, Eileen and Fiona for a great spread. with a little treat from Down Under…

We were on the road for 1 hour and 15 minutes, ran 4.6 miles and burned 437 calories. Remember to do your homework, two one hour runs with a day of rest between runs. See you next week

Lucky 13’s by Derby Linden:

We were all so fortunate to have an overcast day for a fun 4-mile run going up Diamond Head and taking in a grand detour along Diamond Head beach.


Belly, David and Joy (this week's featured runners)

This week’s feature runners are: Nelly (aka Mele Kalikimaka) from Belgium, David and Joy who are co-workers. Joy is encouraging David to spread his wings.

Continue with your homework assignment and a signup sheet for the May 1st picnic will be available this coming Sunday.

Da Comment Corner:

May 1st, Clinic Picnic:

As Peter has mentioned, friends and family invited. $1 fee per person (to take care of drinks and chili and other items); potluck so bring your latest creation or a salad or a dessert. The “drill” is, that we all go for our usual run then come back for the picnic which starts around 9:30 or so. Volunteers always needed.

I remember many years ago when we had a restaurateur from Japan who had joined the clinic and served all of us grilled mochi in an exquisite mushroom based broth. Oiishii! We shall miss Rashun’s Thai Curry which was always a hit. Hope you are well in Thailand!

This is a great way to get to know your fellow group members and staff leaders! I hope we all make an effort to attend!

Smart Runner:

I had a chance to chat with a very interesting and fascinating young man from Kauai – he was the reigning state high school cross country champion. He mentioned how much he enjoyed running and even received a scholarship to attend college in the east coast. He hadn’t yet run a marathon but might be in his plans in the future. Just out of curiosity, I asked what his fastest mile time was – 4:10 (four minutes/ten seconds) he answered nonchalantly. WOW!!!!!! Oh by the way, the east coast college he’s going to attend – Harvard!

“Training of the mind and body leads to awareness of the soul.”
– B.K.S. Iyengar

See you at the water stops,