Blair’s Weekly Update 08-21-2016

Doc’s Talk:

Guest speaker and clinic member, Dr. Ando spoke about running and asthma. A great talk and truly appreciated by runners afflicted with the ailment. Dr. Ando’s daughter is also a member of the clinic and following in dad’s footsteps – she’s currently a student at the UH Medical School.

Table Duty:

Thanks Tom for the great food and drinks. This is Tom’s second go round at table duty and, you are truly appreciated!! Ask Tom about his cabbage soup diet; he’s lost over 70 pounds!!

Group Reports:

Advance Group by David Fitzpatrick:
(Pace <9:00 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 about 14 miles at a 8:40-ish pace. Next week we will meet at the Kahala gas station at 6 a.m., and folks are starting to do 16 miles.

We’re entering the time of year when runs during the week become more important. As we increase mileage, remember the 10% rule and don’t overdo pace or distance increases. Gradually increasing avoids injury.

I read an interesting article on running longevity that I wanted to share:


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

Hao, Henry, Horacio, Kozo, myself, Cindy, Earl, Jeff, and Ryan O. met at 6:20 a.m. and ran along the Ala Wai canal to Magic Island and back to Kapiolani Park (approximately 5.6 miles) to listen to our guest doctor speak about asthma to raise our awareness of this potentially serious condition which affects athletes of all abilities.

We were joined by Alfredo, Bob and Nick for the second part of our run to Aloha Gas and back. Several of us ran back along Kahala Avenue. We ran a total of approximately 13.8 miles, not including water breaks.

Next week we will meet at 6:20 a.m. at Kapiolani Park again and run an approximate 6-mile loop around Diamond Head before the next guest doctor’s talk. We will finish with another 8 miles, for a total of 14.

The following week is Labor Day weekend and there will be no formal clinic. We are considering meeting to run Tantalus again, or some other route. If you would like to run with us and have any preferences for routes/times, we will discuss again next Sunday.

Have a great week!

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

The Silver Group ran well on this third Sunday of August. John L. and Lynnae led the group of 14 runners today, out to Kawaikui Beach Park (2nd beach park) to give the Silvers 14 miles of training. The group included Koko, Paul, John T., Lance, Rick, Trieu, Bode, Hong, Tuan, Elizabeth, Samantha, and Carl.

The humidity was high this morning and runners looked like they’d been in a downpour by the fifth mile, with all the sweat their tech shirts were trying to wick away. However, the run cooled a bit out in Kahala as light showers and overcast skies blessed the runners. The 14-mile run was done at an average pace of 11:20 minutes per mile that provided a calorie-burn range of 1,100 for the light, 100 pounders to 2,200 for the 200-plus pound runners.

Tip: Give bikes the right-of-way in bike lanes. When running on Diamond Head Road, avoid the bike lane if you’re running with traffic since you cannot see the bikes coming from behind you. If you’re running against the flow of traffic and you see a bike coming, please clear the lane. This prevents bicyclists from having to move, dangerously into traffic. Runners are better able to weave through pedestrian traffic than bikes, so let’s keep our fellow road-exercisers safe and give them their space.

The runners-high moment: What brings a moment of happiness along the running route? Nelson’s Oasis! The bright spot of any training run 14 miles, or greater, is the rest-stop and refreshments provided by Nelson and the Purple Group. They do all of that out of their own kindness and pockets. Please be sure to let them know how much you appreciate the fantastic gift they are a giving you every Sunday we get to that park. “Mahalo,” to all of you at the Oasis!


  • 8/28/16: 14 miles including Kahala Avenue. Early runners meet at 6:30 a.m. at Waiholo to run to the park and hear the talk. The rest of the group will run out to the second beach park, Kawaikui Beach Park, and back to Kapiolani Park. Let Carl know your preference for a Sunday or Monday run on Labor Day Weekend.
  • 9/5/16: No Clinic. Unofficial run TBD. Currently looking at a Tantalus trek on Sunday or Monday.
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point. Clinic runners will be doing 14 miles to Kawaikui and back.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season.
  • 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)

It was another great day! After last week’s Bus Run, it was good to get back to our regular routine and show up a little late. Blair was up for a sendoff speech for a whopping 24 white group runners. Was nice to see everyone willing to take the whole 14-mile run.

Leading us out of Kapiolani Park was our Pace Setter Leader, Bob. Thanks to Blair for warning everyone to stay behind the pace setter. Best to report, Our Group showed so much respect and loyalty to stay as one and run a little slower than their body wanted too.

Going up Diamond Head was so rewarding with the best view in the world. Surf was looking good and a slow 13 minute pace kept everyone together. First water stop was a bit longer with our numbers.

Racing back to the front, Bob kept everyone on pace which was challenging with the good downhill section. At the Triangle Park, Blair gave us another good talk. Do your homework runs!

Back to our run, around Diamond Head was nice and onward to the Gas Station was always Interesting. We scored three red lights and got a good greeting from our on- route Pastor. Making the Gas Station gives us time to regroup and meet our other Clinic members.

Back to running, Kalanianaole Highway is our true marathon program. The side streets are a special time where we can run anyway we like, 4 astride or splitting apart in different lines.

Thanks to Kara for joining up with us after finding her going the wrong way. She did a good job taking Jessica’s place in racing Leader Bob to the 5th mile marker. I think she had me sprinting under 9 min/mile speed.

We made it to Wailupe Park in top shape and had high hopes for Nelson’s Oasis. Thanks to my fellow runners, whom took time to run up front and chat with our Pace leader Bob. At Nelson’s Oasis we had the coldest Blue Gatorade and nice Pretzels. After a 5-minute break, the leaders had us back to our return run.

And like a heaven sent blessings, for the next two miles we got the best light shower mist and overcast skies. At the Gas Station, mile #10 we got another good break and time to refill our water bottles.

By the time we got to Farmers Road, the sun was back. Pace was holding 12:30 with a few slow down ladies shout outs. I can’t Remember how we got back to the Triangle Park but we all were still together, Minus a few runners – we still were 22 strong.

Blair declared Leader Bob to go back in front but I was getting toasty. By the first lookout I was out. Finding Stefanie and Andrew in the back, I convinced them we could break it down to half miles runs.

For all of us runners whom were trying to catch up with these longer runs, we did great today. I was in the last group and we came in two minutes behind the Front group. And last week little man George could not do 11 miles and today he was somewhere up front?

Table Duty was so Appreciated, Loved the sandwiches and more cold Gatorade. Reminder next week, Is Kahala Avenue. A Little farther on the run and the actual race course.

Suggestions for next Month, with longer runs coming up – In the past we started with a earlier time. We meet at 7am and run a lap around the park to get 2 miles in or more. Especially a 18 miler, we could do 4 miles. Another good point, the days are getting shorter.

O, Final Roll Call… We had leaders Blair, Rich and Bob today! Regulators Russell, Darby, George, Mika, Arlen, Andrew, Stefanie, Jamie, Chantel, Sara, Debbie, Melyssa, Hannah, Elaine, Elena, Charlie, Yumi, Francis. Kamaile. Ming, John, Eric and Kara. Hope I did not miss someone, sorry If I did.

Miss you Sam and Happy Birthday, Chantel!


Buff Walkers by George Ushijima:

It was the kind of day that you’d hope the Marathon was like. A little breezy sunshine, maybe a light drizzle. There were 11 of us starting with a jaunt going to Wailupe beach park. We tried to find all of the bathrooms along the path that did not have any gates on them. So you know there will be open on Marathon day. Roger led a smaller group of us (4) on an easier route as some us were just starting out. They’ll work it up to be ready. We did 12.89 miles and took 4 hours and 20 minutes to complete. With all of the stops; water, stoplights and etc., we had about 26 minutes of not moving. That comes out to 18 minutes 12 seconds per mile. We’d finish the Marathon just before 1 p.m. at that rate.
Don’t forget we have to get our 30 miles this week, for us that’s only 17 more. Maybe we can up our mileage again next Sunday. Now the following Sunday will be during Labor Day weekend. George will be there at 7am for anyone who wants get in the Sunday journey. It will be 14 miles as it is September.

Keep on Walking!

Sweet16’s by Roanne Abe:

Welcome back! We had a huge group today of 19 strong. Ready to take on 14 miles and visit 2nd park (Kawaikui) and the infamous Nelson’s Oasis. Glenn, Sylvia, Fran, Annette, Arlene, Candi, Karen, Betsy, Paul, Annie, Masaki, Lily, Linda, David, Cliff, Pam, Lynn, Dan, and Roanne. And we know that Harry was cheering us on. We are all hoping to see him next week.

You all looked great, ready to take on the rain and sun. The morning was pretty humid with a teasing breeze, that seemed to pick up as the day progressed. Your single file was great and thank you for sharing the road/sidewalk with others. Given all the humidity, I’m sure they all appreciated seeing happy people on the road. Start to take a look at your shoes and see if a new pair will be needed in the next month of two. You want to have a pair that is broken in by marathon day.

Items you may want to pack in your care for next time: slippers, a dry shirt, a towel and or some cold water/drink to drink on the way home. I’ll be out next week Sunday to attend a conference in San Diego, so I’ll see you all in September. Cliff will be on a family trip for 3 weeks in September, and we’ll be looking for someone to take over the word puzzle during his absence. If you’d like to take over the weekly puzzle, please let Cliff know.

Homework is the same (40 miles this week total with Sunday’s walk).

Green 15’s by Lou Crompton:

We thank Dr. Ando for his talk today re running with asthma… one of our ladies promises to take her meds and press on toward another finisher tee shirt. And then for a little Sunday jog, did the good doctor “only” go out to BP1? Green Team had 9 attendees today and we went out to BP2 for 12.56 miles in an overall time of 3-09 which is 15.0 m/m. Perhaps we should have gone slower, but our fast lady in the #2 slot took her asthma meds and wanted to move along… I think they turbocharge her lungs. Mahalo to Nelson and his gang at the oasis for topping us off for the return leg. And mahalo plenty for Tom who was a “fill in” for table duty but obviously spent much more than his allowance on the table spread… all sorts of goodies. Seemed to be a warm & humid day today – we didn’t feel any of the promised light trades until we finished and had some breeze blowing down the refreshment line. Next week we’ll do our first – yea – 1/2 marathon of our training year. Even if it’s a nice day and we’re feeling good, we should NOT do a sub 3 hr. half… we’re the 15 group. The following Labor Day Sunday is NOT a formal clinic, but a bunch of green ones will meet informally to go out for another half … we might want to get back to the park quicker than usual to get some Okinawan andagi at the festival… well see… aloha

Da Comment Corner:

Be Nice:

In the last few weeks we’ve been getting complaints of incidences of “rude running behavior” by our clinic members. Please remember we (clinic members) do not “own” the road and just because we are running with a large group does not give us more “ownership” or “authority” to dominate the sidewalks and pathways. BE THOUGHTFUL! BE NICE! (like all of you truly are!!) Single file formation up Diamond Head/Kalanianaole is a given and we do not or try not to run in the Bike Lanes. Let’s keep it “light and fun” but let’s also be thoughtful as well. What goes around, comes around.

See you at the water stops!