Blair’s Weekly Update 08-07-2016

No Doc’s talk this week.

Table Duty:

Arigato to Asami, Terri, and Ron of the Greys for the great table duty goodies!! Your efforts are truly appreciated!!

Second Bus Run – August 14:

Please be at our gathering place by 7:15 a.m. as we will leave promptly at 7:30a.m.! The fare is $3 and the furthest drop off point will be the traffic lights past Sandy Beach. This is a great opportunity to get to know the second half of the marathon course. As mentioned, water stops are far and few between so water bottles or a few extra dollars to purchase a sports drink is suggested. Please check with your leader as to your group’s route.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala gas station, ran on a nice rainy day to the second beach park and back to Triangle park for about 10 miles at a 8:40-ish pace. Next week some folks are doing the 15K, others are doing the bus run, and some will meet at the Kahala gas station at 6 a.m.

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

Several brave runners met early this morning in the light, steady rain and high humidity. Earl, Hao, Henry, Horacio, Ryan and myself began our run to Aloha Gas station and back along Kahala Avenue. We were joined by Bob on the second part of our run, who diligently made up the miles he missed on his own. The second part of our run was up Monserrat past KCC, turning down 18th Avenue and Kilauea to Hunakai, for about 6 miles. There were some light breezes and the rain dissipated toward the end of our run. Thank you to Ron and the other volunteers for the assortment of fresh fruit and snacks at the snack table.

Next week is the 2nd bus run. For those who will be joining us, meet at Kapiolani Park no later than 7:15 a.m. The bus fare is $3 cash. It may be hot and humid, so rest and hydrate well beforehand and bring water and nutritional supplements or Gatorade (or carry money to purchase Gatorade at the gas station).

Silver Group by Carl Silva:
(Pace 11:00-11:30 minutes per mile)

A wet, misty morning with warm temperatures provided some stress training for our Silver Group, today. Led by Lynnae and John L., a group of 16 runners set out to put in a projected 13 miles. The group included Paul, Elizabeth, Samantha, Doc Joe, Tavi, Andy H., John T., New Joe, Lance, and Carl (and others who I hope to get to know as we continue training this year).

The main segment of the group started their run from Waiholo Street in Kahala at 6:30 a.m. and ran to Kapiolani Park. Upon turning around and heading back out, the group hit a faster-than-normal pace up Diamond Head Road, but Silvers persevered. The group gathered at Triangle Park where we spoke about next week’s bus run and the course it would take people on from Sandy Beach back to Kapiolani Park.

Tip: Rainy days are upon us at this time of year. When prepping for a run in the rain, try covering your bare feet with petroleum jelly. Apply a generous amount to cover your entire foot, including in between your toes and up your ankle to about a ½ inch above the sock line. This will help prevent blistering caused by wet socks rubbing on your feet for so many miles. After the run is over take the insoles out of your shoes to let them dry then stuff your shoes with newspaper to draw out the moisture faster. After a few hours, replace the wet paper with fresh paper and leave it overnight.

The runners-high moment: What brings a moment of happiness along the running route? The top of a hill. Hill tops are achieved through patience, perseverance, and determination, and they reward you with a downhill once you pay with the uphill. Go get some hill-tops this week!


  • 8/14/16: Second Bus Run. 13 miles, with an optional early start at the Hawaii Kai Dog Park, 6:30 a.m. Also 1st race of the Marathon Readiness Series; Kapiolani Park. Parking may be tight and many of our leaders will be participating in the races.
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

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

Another Sunday Run with Heavy Showers Forecasted, Thanks to Cyclone Howard. Today’s turnout was smaller than normal. And the White Group (initially missing any Leaders) joined up with the Blue Group, Thanks to Val leading us out of the Park and Up Diamond Head.

At Mile Two or the Triangle Park, we found Chantel waiting for us all, with plans to do a shorter ten mile run. Pace Setter Bob broke up the two groups and lead a good ten white runners around Diamond Head. The Rain was only a light spray and the overcast skies made it very pleasant.

Turning early on 22nd Avenue cut back on our total mileages and gave an early bathroom break. On Kilauea Avenue, we caught up to a few faster groups and a few happy red lights. Kara was seen first running by on this route and sometime later, sprinting by us again going the opposite way, You Go Girl!

At the Gas Station we caught up with Rich, whom started early in the morning. Usually mile four is a good time for a gel pack or some kind of snack. Topping off our water bottles, we all headed out for our First Season Run to the Famous Nelson’s Oasis! Going out three more miles is serious training and we had ten dedicated runners here.

Thanks to the overcast skies we all made it to Nelson Oasis! Cold Gatorade, Pretzel, Nuts and Pride that comes with running so far.

On our return, we found the SW breeze blowing in our face and the skies starting to clear, ugh. If the group didn’t know, Pace Setter Bob was holding us to a slower 12:30 pace and keeping us together, just as Guru Sam would do.

At the Gas Station, we decided to go back on Kilauea Avenue for more shade and a little change. We also broke up our runs to half miles and short walks. Running on unfamiliar roads may have helped or the heat just melted the miles away.

I remember Triangle Park; the last time we were all together. Heard our newcomer and young Darby, Sprint Off Down Diamond Head

Today we had Chantel, Elena, Elaine, Russell, Francis, Bob. Debbie, Mika, Darby, Jamie and Rich. Thanks for our Table duty crew! We all needed refreshments.

New week be in early 7:15 a.m, Bus Run #2 leaving at 7:30 a.m. Cost three dollars. Do your homework runs too. Aloha till next week.


Buff Walkers by George Ushijima:

We had a very MUGGY, MUGGY outing on Sunday. It drizzled a bit in the beginning which just made it MUGGY after. Eight of us traveled to the Wailupe beach park, marking the 12 mile mark as we march toward the Marathon which is just over 4 months away. We all should be doing our homework of 2 – 3 separated days totaling 18 miles. Like 2 days of 9 each or 1 @ 8 & 1 @ 10. Or you could do 3 days of 6 each or 5,6,7. Homework makes it easier on Sundays and for the Marathon. This Sunday will be the bus run. Our group will be using bus #2 and we’ll be getting off at Maunalua Bay, across from Roy’s restaurant. We will do the loop through Hawaii Kai Drive and down Keahole Street back to Kalanianaole Highway back to Kapiolani. We should get about 12 – 13 miles.
See you all there!
Keep on Walking!

Sweet16’s by Roanne Abe:

The summer heat is here! Fifteen of Sweet Sixteens braved what looked like a rainy day for a 12.5-mile walk to Wailupe Park and back. Love that dedication to your training (rain or shine)! Sylvia, Annette, Fran, Arlene, Win, Karen, Pam, Ron, Glenn, Lynn, Dan, Cliff, David, Chen Wen, and Roanne. You all looked great today and well prepared to handle the weather. Good job!

Next week is our second Bus run and the distance will be about 13 miles. Cost is $3, and exact change is appreciated. Please remember to wear sun screen, and bring water and a light snack to eat on the walk. You may also want to bring a snack and a recovery drink to eat after the walk, or bring some extra $$$ and treat yourself to something. There will be no snack table.

August’s homework is 40 miles a week. Here are the guidelines:

  • Never walk fewer than 3 times a week
  • Never walk more than 5 days a week
  • No walk is less than 1 hour
  • No walk should be longer than 15 miles

For example: Sunday = 10 miles, Tuesday = 7 miles, Thursday = 8 miles, Friday = 5 miles. If you need more examples, see Dr. Scaff’s book – Chapter 5. And if you don’t have a copy, you can always buy one before clinic starts on the last Sunday of the month. If you and your buddy both buy a copy, you can save quite a bit.

Do not Add 10 miles in one week. add them over time. For example, you were at 30 miles a week. Try 33 miles the next week. Then try 36 miles and then go to 40 miles. The 10% rule still applies. And if you don’t feel great doing that extra mile, go slower and see how that works. Give your body time to adjust to the increased mileage.

We are keeping Harry in our thoughts and we are sending him happy and healing energy. We look forward to seeing him back in the clinic in about three weeks. Harry, rest and heal, we know you’re walking with us in spirit.

Keep up the homework! You all look fabulous!

Green 15’s by Lou Crompton:

A request – could we have Dr. Ando talk to us about ‘asthma & running’ again? One of our team was recently diagnosed with adult onset asthma and the topic would be useful for any number of HMC members. We had 10 at the start line today… should have been more… rain, then overcast and high humidity, followed by sun and humidity… GREAT training weather! We’ve had all of these on marathon days… those of you who slept in missed an excellent training day. Green ones did 12.03 miles in 3H 4M giving us a 15.2 overall pace… we’re really targeting another 6 1/2 hr. marathon finish and we are on track. You have an open invitation to join us if your Beginner or Intermediate group will be finishing at 6-45 or 7 hrs. or more… Mahalo to Nelson for showing a couple of our first timers what we have referred to as the Oasis… hot and humid, and then wow there was this Oasis… and to Ron for the excellent assortment of goodies on the refreshment tables. Next Sunday is Bus Run #2. Green Team will jump off at Hawaii Kai Drive / M-Bay parking lot… time to do the last 11 or so miles of the marathon route… it’ll be a shorter distance than our last few treks. Show time is 0715 and have at least $3 in hand. Aloha

Da Comment Corner:

Salutation between two “seasoned” runners (repeat):

I ran into Bill, Pink Group leader at the Costco parking lot and mentioned how good he looked after his 14-miler that day.

He answered, “Aleve”!

He then returned the compliment to which I retorted, “Advil”!

See you at the water stops!