Blair’s Weekly Update 08-28-2016

Doc’s Talk:

Guest speaker Dr. Tichenal gave us a very informative and interesting talk about the need for salt, electrolyte and fluid replenishment in long distance running. Please check out Dr. Tichenal’s weekly column in the Star Advertiser about health and fitness.

Table Duty:

Thanks to the dynamic duo of Chris and Jay for a great table duty spread! The watermelon was just what was needed after a grueling 14-miler!

Foul Weather Run or Cancellation by Hurricane:

Storms approach this week so please check with your group and its leaders on the status of Sunday’s informal gathering. Group leaders please keep in touch with your members.

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 an 8:40-ish pace. Some folks did 18 to prepare for Portland, and we wish them well :0) Next week we will meet at the Kahala gas station at 5 45 a.m., and gave us a very interesting we are starting to do 16 miles.

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

The Red Group went out on Sunday with Steve, Linnea, Jun, Lisa, and Jimmi for a nice 14-mile run. Chris was on table duty – thanks to him and Jay for the snacks! We started by running 7 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 14 miles. It was a nice cool day with some breezes and sprinkles of rain. It was a great day for a long run 🙂 We ran at a 9:20 pace for a total running time of about 2:10:00.

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

Happy running!

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

Today we met at 6:20 a.m. and ran a total of 6 miles before the guest doctor’s talk. The route consisted of a 4-mile loop around Diamond Head and finished with 2 miles along the beach to the Waikiki Police Station and back. After listening to the doctor’s informative talk on electrolytes and hydration, we ran to Aloha Gas Station and back for 8 miles. Out total distance was slightly more than 14 miles.

Runners today were: Arleen, Bob, Earl, Henry, Jeff, Kozo, Rosie, Ryan O., Paul, and we also had guest runners Jenny and Tony from Brisbane, Australia and Aya and Tomo from Japan.

Next week there is no formal clinic, but some of the Pink Group runners will run Tantalus. If you would like to join, please meet us in the triangle-shaped grassy area at the base of the Tantalus loop at 6 a.m. Please remember to bring water and supplements, if needed.

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

The Silver Group was graced with a beautiful, trade-wind day as they put another 14-mile run to rest. John L. led the group of runners today. A large segment of the group met out in Kahala and ran to Kapiolani Park to hear the talk and meet up with other Silver-group members. The group included Koko, Elizabeth, Samantha, Paul, John T., Kara, Lance, Rick, Jerome, Bode, Abe, Tuan, Russ, and Carl.

The running was pleasant today as we headed out to Kawaikui Beach Park for our out-and-back 14-mile course. The run was done at an average pace of 11:00 minutes per mile that provided a calorie-burn range of 1,100 to 2,200. This justifies some good eatin’ and you can tell anyone who looks funny at you, “I ran 14 miles today, so pass the gravy.”

Tip: Shoes should be on your mind about now. The shoes you use on marathon day need to be well broken in, with at least 200 miles on them. This will ensure that you won’t be surprised with blistering feet, black toenails, and aching soles from unfamiliar shoes. Check out the sale racks at specialty running stores where the staff can help you find the right fit. Or, if you know your shoe, look for the shoe you want in the earlier model, which could help keep the cost down on your favorite pair.

The runners-high moment: What brings a moment of happiness along the running route? Feeling strong on a segment of the run where you were dragging the week before. It indicates your homework and other training has been consistent and your goals for this year’s marathon are obtainable.


  • 9/4/16: No Clinic. Unofficial 10-mile Tantalus run. Meet Sunday at 6:30 a.m. by the water tank at the fork of Makiki Heights Drive and Makiki Street. Bring water, as there aren’t water stops unless a support-driver is following the group with drinks.
  • 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 Beautiful Day in Hawaii and the Trade winds were blowing extra strong. Our guest speaker today talked about nutrition and our body needs. Peter gave out his Regular warnings, Sunscreen, Water, Single File and No Official Clinic next weekend. Breaking up into our sub groups, Leader Blair gave out more instructions. A True Blessing, Leader Jessica is finally back after recovering from injury. Welcome Back Girl!!!

Leading us out of the Park, Was Pace Setter Bob. It was a quiet morning in the Park, going up Diamond Head saw a nice little south swell. At the water fountain, I got a head count of 28. After reaching the Triangle Park, we made an agreement on next week unofficial run. We will meet at 7:30 a.m. and start with a clockwise run around the park, upon passing the clinic spot – We will check if there was anyone whom came late. Then proceed on a regular 14-mile run going up to Wailupe Park and back.

Back to running, we made it comfortably around the doggie park and onto Kilauea Avenue. Stopping at a few red lights made the Run to the Gas Station easy. And the trades winds were so pleasant, wish everyday was like this. At the Gas Station, we lost a few runners… Jessica was one of them, Hope to see her next week getting stronger. Many runners in our group have been making good strides in these long runs. Keep up on them homework runs!

Back on Kalanianaole Highway was our mission. Wailupe Park Bathroom was under construction and the port a potties were not good. I think some people held out for the second park. The Best News, Nelson Oasis was Open. Cold Gatorade and Snacks, Thanks to the Nelson Crew. After the allotted 5-minute break, Leader Bob called the White Group back to the Run. The return trip saw our many other Clinic groups making their way up Kalanianaole Highway, Good Day Mate! It is so inspiring seeing others in training. I think we had a shout out by others, encouraging us in our training.

Back at the Gas Station, we were reminded as the last Sunday of the month – Kahala Avenue was on today’s route. Melyssa’s Favorite, For Real! This road is like an escalator, never ending then that long uphill incline. A few of us had to walk more than jog as we approached the Triangle Park.

After another sweet talk and a chance to rest, we started off for the last two miles. Pace Setter Bob tried his best to lead the Run Up Diamond Head Road. Thanks to Blair for having the power to keep the group going as Bob faded again.

After reaching the Lighthouse, Leader Bob only 80 yards behind found new strength to make a downhill charge. I picked up my pace to a 10:30 half way down because trying to catch up was becoming a big challenge. I was encouraged as I passed Debbie and Elena. It not until the Park Corner that I caught the White Group Pack. Scolding my fellow runners for going so fast, their excuse – going downhill they could not slow down. So going into the Park, Pace Setter Bob got everyone back to the 12:30 pace. Until Russell, I think, teased the Ladies and next thing I know, there was a sprint at the end.

Good Job Russell!

Today’s roll call had Leaders Blair, Jessica and Bob. Our Regulars Rich, Francis, Mika, George, Darby, Russell, Debbie, Chantel, Jamie, Andrew, Elena, Elaine, Hannah, Melyssa, Kamaile, Ming, John, Mer, Sherrie and Chaz. I Know I missed a couple of other names. Not having my phone for the run, I was unable to record them. Sorry but your presence is always Welcomed!

Be prompt next week, we will be running at 7:30 a.m. No table duty, Bob will have a case of Gatorade… Then we have our Tuesday Run at Ala Moana. Meeting 6 p.m. at the Magic Island Bathroom next to the parking lot. Getting closer to our Marathon Date… Keep up the Good Training!!!

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

We had a large group this morning anxious to do our last 14-miler. It was great weather with lots of shade and cool breezes. We made it out to Nelson’s Oasis, Thank you so much for the goodies and Gatorade!

We returned to the park in 3 1/2 hours. S-health app said average pace was 14+. I think we went a little too fast without Maile to keep pace. It was great to see our blue group member Jay doing table duty. Thank you for sharing your own grown eggplant it was ono.

Next week unofficial run, we took a vote and we are starting @ 6am at clinic meeting spot @ Kapiolani Park.


Sweet16’s by Roanne Abe:

August 28: Fifteen people, fourteen miles. Next week, 7:30 a.m. at Kapiolani Park. No talk, just walk

Hello September! Can you believe we have 14 more weeks before the marathon? Wow, how time flies! Pat yourself on the back. You’ve gone from 4 miles every Sunday to 14 miles. And you guys/gals look strong at the end too! Keep it up!

This Sunday (September 4th) we will not have a clinic as it’s the labor day weekend. However, don’t get lured into complacency. Keep doing the homework and everyone should get in 14 miles on Sunday (or at least get as close to 14 as you can if you’re short on time). I’ll see you all on the 11th!

Homework for the rest of the week is 40 miles a week total (including Sunday).

Green 14’s by Dean Takashige:

This was our last Sunday in August, wow time is flying by… We did our last official 12-miler for the month. It was our normal warm Sunday…thanks for the breeze to help us keep from overheating.

Next Sunday there if no Official HMC Clinic, due to Labor day. We will still meet a Kapiolani park for our run. some of us will meet and start at 6 a.m. and do laps around the park till 7:30 a.m.. At which time we will start out on our 14-miler. If you want to do more laps come early. If not, we will see you at the normal time 7:30 a.m. The following two Sundays I will not be at clinic, See Lisa or Derby for instructions. Have a great week and see you next Sunday.

Green 15’s by Lou Crompton:

Understand by Dr. T‘s talk that as long as we drink salt water we are good to go… great, super, that’s what we do [with a little sugar added]. Some of our staff were absent today for various reasons so Willard offered a choice of breakfast in Waikiki or do a 1/2 marathon… wow, 10-0 decision to do the half… dedicated gang! Overall distance was 13.2 miles with an overall 15.4 m/m pace. Outbound was decent weather with trades, but coming back it felt hot on Kahala Ave and the trades stopped, but that’s why we train weekly on Kahala Ave. Appreciated the refreshments and bonus handouts today verifying we need to do something about salt loss on our long routes. No formal HMC meeting next Sunday, but dedicated green ones can come over to the park by 0730 and we’ll go out even further to celebrate Labor Day… and andagi will be available at the Oki Festival upon our return by 11. Let’s stay tuned to the weather forecasts for hurricanes in the neighborhood… we won’t go out in heavy rain and gale force winds, but if it’s just drizzling & breezy we’ll go get wet. Hope to see you Sunday. Do your homework and – remember – all of us should be wearing “bigger” shoes for our longer distances. Aloha

Da Comment Corner:


Usually at this time of year, I notice our numbers decline – the attendance at our clinics start to decrease – perhaps clinic members start running on their own, maybe run at an earlier time or simply do not show up due to injury, time constraints, start of football season, etc. As I survey the current crowds (with my very unscientific gaze), I notice very large turnouts – a resurgence in the clinic? As an example, the starting numbers for the Blue and White Groups in the past few weeks seem huge (combined, in the 50-60 runner range). Congratulations to all participants with the clinic!! Your efforts will be well rewarded in the marathon!

See you at the water stops!