Blair’s Weekly Update 09-25-2016

Doc’s Report:

Dr. Scaff talked about digestion and “regularity”. Full talk available on “thumb drive” – see Bruce Mullikan.

Table Duty:

Thanks to Stephen, Red group leader for the great drinks and food!

Third and Final Bus Run – Oct. 30th:

Please sign up!

Fare is $3. The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependant on route. Please check with your group leader as to your start location. We ask everyone to show up at 7:15 a.m. so we can board the buses promptly and leave on time. It’s a different experience than our usual Sunday runs; think of it as another race in the clinic’s marathon readiness series!

Group Reports:

Advanced 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 Aloha gas station, ran about 16 miles. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Some folks are doing the 808 Race 25K next week and others running the Portland marathon in two weeks. We wish them the best 🙂


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

The Red Group went out on Sunday with Jun, Lisa, Sven and Chris for another 16-mile run. Steve had table duty this week. We started by running 9 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 16 miles. It was a very warm day with a lot of sun and thankfully a few sprinkles of rain. We ran at about a 9:35 pace for a total running time of about 2:34:00.
Next Sunday is the 25K run in Kailua, so some will be doing that run while others will be doing the same run next Sunday, meeting up at 5:45 at the second beach park for anyone that would like to join.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 11:00 minutes per mile)

The PINK group met at 6:20 and ran a different course to avoid the long stream of riders in the Century Bike Ride, running anticlockwise around the Park, through Waikiki, and to the end of the Ala Wai to complete 6 miles before the start of the Clinic.

It was good to see Dr. Scaff back with us again!

The second 10-mile part of the run completed the last 16-miler of the month, out to the invisible phone booth and back.

Our runners were leaders Hao, Henry, Horatio, Leslie, and Rosie, with regulars Earl and Ryan O, plus two new runners to our group: we welcomed Bryson and Micah (apologies if misspelled). For the second run, Bob and Eugene joined us, and Rosie dropped back because of illness, saving energy. We missed out on our visiting Australian friend David who runs with us when he is in town. He couldn’t find us, so he ran by himself to the second beach park. We hope he’ll be with us next week.

Next week we plan to meet at 6:00 a.m. (sorry so early, but it’s time to get in training for those very early start races in the Readiness Series) and run down the Ala Wai to Ala Moana to get in 8 miles before the Clinic starts. Then we’ll run another 9 or 10 miles to do our first build-up run to the 30K distance.

Just a reminder: The Sunday runs are our long, slow runs to give us road time, strength and endurance. From now on, the distances are taxing so be wise, listen to your body and breath, and enjoy your team-mates!

Don’t forget the homework runs, two or three times a week, one-hour minimum, or two 90-minute to 2 hour runs. It may help to include some serious hill work, e.g. Tantalus once a week, for strength and cardio fitness. It will pay you back!

Good luck to Henry and other HMC runners in the 25K this weekend!

Silver Group by Carl Silva:
(Pace 11:00 – 12:00 mutes per mile)

Thirteen Silver runners, met up for 16 miles. The group met early in the morning, crazy but with smiles. John L. and Paul led the group without an ounce of fuss. Runners in the group included Melissa, Hong, and Russ. But that’s not all the runners within this awesome crew. The group included John T., Elizabeth, Samantha, Rick, Carl, Cindy, Lee, and Trieu. On this warm and sunny morning, our pace was smooth and fast, but with the mileage piling on, it seemed we might not last. We pushed ahead and persevered, a big part of our training, though with the heated day, we wished it might start raining. With only sprinkles, the miles came and went. Our run was done and we had fun, but feeling slightly spent. The training for the week is still ahead, but today’s is finished, done. Do your homework, get some rest, and get set for next Sunday’s run.

Triangle Park was where we met to get some good advice. We talked about the bus-run and if the mileage would suffice. 15 miles is what it gives, from Makapuu to Kapiolani Park. And if you wanted to get more miles in, on an extra lap you could embark. Kapiolani Park is 1.8 miles around, but tack on the zoo and you get 2.3 miles of ground.

Tip: If you’re running in the Marathon Readiness Series races, use them as to prepare. They get you used to exciting starts and faster paces that could lead you to despair. Going out too fast can blow your whole race plan, but if you keep your head, you’ll be happy that you ran. Practice keeping calm in the excitement of the race, and you’ll be well prepared when it’s the marathon that you face.

The runners-high moment: Odd thoughts that run through your head when you’re running 16 miles like, “I wonder if I can make the summary rhyme?” It’s thoughts like those that keep you going and help take up the time.


  • 10/2/16: 16 miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park then heads back to Kapiolani Park. Group starting from the park will run to Trinity Church and back. 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)

The morning started off with a small crowd as Dr. Scaff talked about nutritional tips and gastronomics. Then Peter mentioned the After Race Party…Monday following the Marathon, this year will be held at KCC. Bus Run #3 will be October 30 and another important date, October 16 Kapiolani Park is holding the Komen Cure Race, so no official marathon clinic.

Breaking up into our sub groups, Jeff and Blair were back to Lead us into another round of informational thought. The White Group was told as the last Sunday of the Month; Kahala Avenue was a must. Leader Sam led us out of the park at a good warm up pace.

Today we had 19 at the start with Ming trying to sneak in without notice, Well I noticed! Getting to the base of Diamond Head, Pace Setter Bob took over. The Surf was looking enticing and trades were just perfect. Nice to see the overgrowth shrubs trim back to make more room for our perfected single file pattern.

At Triangle Park Blair led three veteran marathon runners (over a hundred years’ experience he stated) into their best tips to do a marathon. It was a long talk… What, Francis best race was 3:20 that’s awesome!

Back to running! At the Doggie Park, Sam and Blair said Aloha! While the White Group chug a lug our way to the Gas Station. Thanks to Richard whom helped lead the group at various points.

At Wailupe Park, we lost another pair. Jessica and Ming, who only wanted to run 12 miles. Truly sad for Nelson’s was only a mile away. Reaching the park, we savored the cold blue Gatorade and Pretzels. Thanks to Jamie, we were off for mile 8 or the Lutheran Church water fountain.

So many obstacles today with the blue trash cans and junk appliances stacked on the sidewalk. And we all noticed the Bicycle Race going about with police officer at each intersection. Coming back was a trip,

Kahala Avenue was so ever long! Pace Setter Bob reached his goal and with Richard’s help, the Group made it to Triangle Park. 15 strong and easily outnumbered by the Ladies. I said this before, if not for our beautiful ladies – I would not be doing this hours of running.

Coming up/down Diamond Head, Our Group stuck together. Bob fell back a bit and was pushing it. What amazed me was my group waited for me at park corner. I Sprinted in and led them halfway through the park.

We were out so long, table duty was gone. Let’s talk next time about changing up our plan and do a few miles before our morning talk.

Today’s Leaders Sam, Blair, Jessica, Bob and temp. Richard. Our Fantastic Regulators were Francis, Eric, Russell, Ming, Jamie, Kara, Hannah, Camaile, Chantel, Mika, Darby, Elena, Elaine Debbie and Andrew. Hope I did not miss anyone.

We missed quite a few runners, keep doing homework runs. Next week, Blair stated a 14-miler run. Maybe our first 18-miler on October 16th. Plenty time for everyone to catch up. Tuesday Night, Run is there for your taking. Weekly mileage is important in October. Aloha!

The Beginners:

Green 15 by Lou Crompton:

Welcome back to two people who we hadn’t seen in a while: Dr. Scaff and our own staffer Scott. We had 11 go out on a decent day “all the way” to HI Kai Drive and back… no loop today… saving that for another Sunday. A number of tracking devices had the same 15.6 distance and time so we accomplished our mission today with a 15.3 min/mile overall pace. Good job by all the little green ones. Do want to thank Nelson and his lovely “medical staff” for being at the oasis … we enjoyed the goodies and glad we didn’t need any medical assist. So what happened today back in the park? After we returned, 2 Intermediate groups came in, one walking group, and we knew at least some walkers were still out on the roads… no refreshment tables for dozens of thirsty hungry folks. Jeff offered up some nut bread from his secret stash – much appreciated by all. We know people have schedules and emergencies pop up, but it would be great to have some refreshments for the noon time crowd. Next week we’ll add another 1/2 mile to go out a little further again. DO HOMEWORK! Aloha

Golden 14’s by Roanne Abe:

Eleven more weeks to go and that t-shirt and medal are yours! As Dr. Scaff said today, you have the marathon in you. All you need to do is keep yourself healthy and injury free until marathon day. Ten of us met at the park today: Pam, Sylvia, Lynn, Dan, Ron, Harry, Glenn, Fran, Masaki and Roanne. Rain or shine, there we were and we went out for 16 miles. None of doubted that we could do it and I know that we’re in good shape for marathon day. Cliff should be rejoining us next week, and we should all start practicing our word puzzles again.

Next week, Oct 2nd, the merchandise table will be back. So if you want to do some extra reading and Dr. Scaff’s many talks at your fingertips, pick up a copy of his book. And if you have a buddy that wants to do the same, save some money and get two at a discount. The bus run signups are out and if you are going to do it, please sign up now so we can get a good estimate on how many buses are needed. This is the last one of the year, so please try to make it.

Homework this week is 40 miles for the week today (including Sunday’s mileage). You guys/gals look strong and I look forward to seeing you all again on Sunday!

Da Comment Corner:


On an early morning run past the Hilton Hawaiian Village, I noticed a bikini top strewn on the running path. Of course, I diligently looked for its owner but to no avail.

Brain Rules, a book by Dr. John Medina, a noted molecular biologist states that “exercise boosts brain power; aerobic exercise just twice a week halves your risk of general dementia and cuts your risk of Alzheimer’s by 60 percent”.

“The moment my legs begin to move, my thoughts begin to flow”, Henry David Thoreau

While sipping a margarita and gorging on “El Grande” nachos on the outside lanai at the Mexican Cantina at the Ward Center (it used to be Compadres), I glanced up to notice the construction on the luxury condos next to the Ward theatres (called Anaha). Every fourth floor is slightly offset from the previous four floors- scary or architectural marvel?

See you at the water stops!