Blair’s Weekly Update 05-01-2016

Dr. Scaff spoke about shin splints; it’s usually associated with newer runners getting accustomed to running on a more regular basis. I usually goes away after rest and a slow recovery process. He also talked about side stiches. To get a video of Doc’s talk via thumb drive please talk with Board Chair Bruce Mullikin.


Thanks to all the volunteers at our picnic – to name a few – Norm, Peter, Bruce, Jeff, Burt, Muriel, Maile, Robert, Alberto, and Val along with a slew of volunteers, it was a huge success. We had over 140 runners and friends in attendance. We enjoyed a potpourri of food representing many global cuisines – It was all very delicious!! By the level of conversation going on and the tone of everyone’s demeanor, once again the picnic was a tremendous success!! Thanks again to all participants for being so organized and patient. And, thanks also to all of the volunteers who helped in setting up and to clean up. We must have set a time record for cleaning up and putting everything away – it was fast!

First Bus Run:

Please be sure to sign up for our first Bus Run on June 12th. For many it will be a new experience running in from a destination to home base. I always look forward to the Bus Runs because of the change in scenery and the opportunity to socialize during the ride on the school bus. Most of us will be dropped off at the Maunalua Bay stop (across from Roy’s in Hawaii Kai) and return for an 8 mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive Loop (an additional two miles). We also get exposure to running on the actual marathon route. Please sign up ASAP so we can order the appropriate number of buses.

Sign -up sheets will be posted soon on the bulletin Board.

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 a mixed pace, and welcomed back several Boston qualifiers. Next week we’re meeting at the Aina Haina McDonalds at 6:30. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Sven, Jun, Lisa, Chris and Jimmi for a nice 12-mile run. We started by running 6 miles in from the 1st beach park (Wailupe Beach Park), and then we ran back out after the talk for a total of 12 miles. It was a nice cool day with some breezes. Summer is definitely on its way 🙂 We ran at a 9:30 pace for a total running time of about 1:54:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 6:00 am for anyone that would like to join.

Happy running!

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

Thank you very much to all who volunteered for and participated in the potluck today.

We missed our Leader Rosie today, but we had a large group of approximately 15 runners: Leaders Hao, Henry, Kozo, Andy and I were joined by Arlene, Cindy, Gary, Horacio, Katsu, Keith, Ken, Otaki and Ryan. We also had a guest runner, Sergio, from Arizona, who has already completed two Honolulu Marathons and is currently training for an upcoming Kauai Marathon. We completed our first 8 mile run to Aloha Gas station and back via Farmer’s Road. Everyone put forth a great effort on this very warm but breezy day.

Remaining consistent and diligent with 2 one hour homework runs and Sunday runs, drinking plenty of fluids during and between runs, and resting between runs will help you to build endurance, acclimatize to running in the warm, humid weather and prevent injury as we begin to increase mileage. Next week we will be running 8 miles again.

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

The Silver Group splintered today. 17 runners opted to follow our leader, Lynnae, on a run to Magic Island and another group, led by Paris, headed for the gas station in Kahala. We had beautiful May Day weather that was sunny and breezy as the “Magic Island” runners headed up Kalakaua Avenue. It was a nice change of scenery and the hotels gave us a cool, shady route to enjoy. Today’s Silverados included Jimmy, Jen, John T., Hong, Paul, Dawn, Gage, Lee, Trieu, Zena, Selena, Melissa, Carrie, Doc Joe, Tavy, Horacio, Alfredo, Carl and a few others whose names I hope to get to know as we continue to train. Feedback on pace is always welcome. We don’t want to leave anyone behind. It’s supposed to feel slow in the beginning, so you have enough in the tank to finish. This is an important concept for endurance training.

The Magic-Island route was a reverse of the actual Honolulu Marathon course. From the time we left HQ, headed up all the avenues: Paki, Monsarrat, then Kalakaua, we were on a portion of the course that is rarely trained for as we usually focus on Diamond Head, Kahala, and Hawaii Kai. It was a good chance to get familiar with this part of the big race.

Stats: The group ran a strong pace of 11:08 minutes per mile, burning close to 800 calories on some runners and 1200 for the larger men. All of this justified the food we got to enjoy at the end of the run, for those of us who stayed for the HMC picnic. It was a great time of feasting and fellowship! Many thanks to all those who coordinated, set up, served, and cleaned up.

Tip: If your toes are feeling sore or turning color, get bigger shoes. They should be 1 full size bigger than your regular shoes (no joke). Make sure to stretch after your workout. This will help limit the achiness. Soaking in salt water (ie. The ocean) is also recommended. For more info, see Dr. Scaff’s book for “Month 3” recommendations (and you may recognize a familiar face).

The runners-high moment: What brings a moment of happiness along the running route? Answer: Finding a “fresh” porta-potty before a race without a line. Good restroom facilities pre-race are so key to enhancing a runner’s race day experience! Oftentimes good facilities come with a long line, so finding a secret bathroom is something special. (Runners don’t ask for do much, do they?)


  • 5/8 and 5/15: Starting 8-mile runs. Back to our usual route – the gas station. Bring some cash if you want to pick up drinks or snacks at the convenience store.
  • 5/22/16: Honolulu Ekiden and Music. It’s a marathon relay-race. Teams may have up to 6 runners. Routes vary between 3.3 miles to 5.6 miles. About half of the route is on the Honolulu Marathon course. For more info race, see

*EKIDEN SPECIAL OFFER*: HMC teams are being formed to participate in the Ekiden on May 22nd. Registration is half price due to a generous sponsor. Deadline is May 8. If interested, please email lynnaelee@yahoo for details.

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

This Sunday we had a lot of morning activities with our post run Picnic. Dr. Scaff and Peter gave their talk and we broke up into our groups. Look like it was a race out of the park.

Late to show up but first to lead us out of the Park was Pace Setter Bob. We passed a couple of groups leading to Diamond Head. Surf was looking good and the trades were cool. On the Top, Young Boy George counted 21 runners this morning.

We made it to our Triangle Park at a brisk pace. Not much to talk about as Guru Sam was ready to lead us onward. Making it to our regular bathroom break off 22nd Avenue. Then our route took us east around the Kahala Neighborhood.

Today’s leaders were Jessica, Monika, Rich, Sam and Bob. Blair was present at the start but stayed behind to set up the chili sauce. Regulars on the road with us were Violet, Russell, Stefanie, Andrew, Elaine, George, Russ, Francis, Cara, Sirena, Danell, Chantel, Jamie and a few others I can’t remember. So Sorry, I will do better next time.

Back at Triangle Park, everyone was staying together as a group. We took in more water and walked up to the next cross walk. Remember if you’re tired going back and overcome the urge to walk…press on the jog button. Marathon Day, this training will pay off. It does not have to be fast, just keep moving.

Back at the Park, We all indulged in eating a full plate and more. Chantel brought out her tray of Chocolate Mochi. Ummm! They were better than Bob’s Brownies.

Do them homework runs, see you all next week.


Buff Walker by George Ushijima:

Today was another wonder outing for us. The weather was perfect and you could tell everyone was in a good mood. The reason could’ve been the Clinic Picnic. The spread was tremendous, stupendous and seemingly endless. I’m sure all enjoyed the eats and the company too.

We are in the month of May. We should be upping our Sundays to 6 miles. We cut it short to get back to the buffet on time. Next week is Mother’s day. We’ll be doing the 6 miles with the Kilauea field as the turnaround point. Let us all keep up with our homework. That is going out twice during the week for 4 miles each. We’ll work on our timing during Sundays. We did around 18.5 minutes per mile, but I know we could do better.

Keep on Walking! Thank you George for your Chili – delicious!!

Sweet 16s by Roanne Abe:

Welcome to month three! How time flies when you’re having fun.

Eighteen Sweet Sixteeners started the morning off right: Harry, Isaac, Annie, Linda, Muriel, Ginger, Dan, Lynn, Roland, Ron, Gae, Fran, Annette, Cliff, Roanne, Lynette, John and Glenn. Name puzzle for the week – which name was NOT present? And who were the two Sweet Sixteeners that did not start with us, but joined us for fellowship at the picnic?

We headed up Diamond Head at a strong clip, no complaining about the sun or lack of wind. Great job at keeping single file and sharing the sidewalk with others. All said and done we did just over six miles for the day and we were all smiles at the end.

If you have not already picked up Dr. Scaff’s book, now is a great time to get it. It’s a great resource and will give one insight into how to get ready for the months ahead. Homework for this week is two 1 hour walks. It’s important to do the homework as next month it will really show. You all are doing great! Keep it up!

See you on Sunday!

Green 15s by Louis Crompton:

Thanks to our good doctor for telling us what pains to look for… about 12 of us green ones went out for 6 miles and did not duplicate any symptoms… we’ll try again next week when we do 6.5 miles. So what happened to our handful of missing members? Can’t use the Mother’s Day excuse, that’s next week. We made our little journey in 1 1/2 hrs. for a 15.0 min/mile pace. Actually that was quicker than 2 personal homework trips, but today there was FOOD at the finish line. And it seemed that everyone out did themselves with the goodies they brought. Personal TIE vote by this self-appointed connoisseur… whoever made the grape salad – I want the recipe! That was super! And surely the other treat worthy of a shout out was the 4 layer jello dessert… OMG how long did that take to make? That was an excellent piece that could have been in Chef Sam Choy’s restaurant for a few $. Mahalo to each person who contributed to our picnic and to the gang who did all the set up work. Homework can still be 2 walks or runs of at least an hour each… I know it’s difficult for our people with a 40 hr. work week plus family chores to get in those homework hours… real dedication on your part. Keep it up. Aloha

Golden 14s by Dean Takashige:

May Day!! Our first run in May and also the HMC picnic. Although we had a breeze the days are getting slightly warmer…this means drink more water to prevent dehydration – it is very easy to forget to drink enough water.

Dr Scaff’s talk was on shin splints and side stitch. Most first year runners may develop shin splints till their body adjust itself to running. Side stitch or side pain in alleviated by relaxing your abdominal muscles while breathing…refer to page 14 of Your First Marathon. We ran 5 miles by the time we returned to the park for our picnic .As usual we had loads of food and a lot of fun…!!! Next Sunday is Mother’s day and we will have a formal clinic and run…

Do your midweek homework runs and we will see you next week

Lucky 13s by Derby Linden:

Lucky 13s Weekly Photo - 05-01-2016

The first two months was we were tuning up our bodies for 4 mile runs – running around Kapiolani the first month and then running up Diamond Head to Operation Red Wings (Triangle Park ). Now, we will be adding two more miles to our monthly runs hereinafter increasing our mileage all the way thru November. This is our target mileage for months to come. Keep up with your training, every other day 1+ hours.

Month Mileage
March 4
April 4
May 6
June 8
July 10
August 12
September 14
October 16
November 18
December 11, 2016  🙂

Da Comment Corner:

Apologies to Mr. Gandhi:

I misquoted him last week – it should have read:

Motivation –
Whatever you do will be insignificant, but it is important that you do it anyway.

See you at the water stops,