Blair’s Weekly Update 10-23-2016

Doc’s Report:

Dr. Scaff continued his talk on cholesterol and good and bad oils. No talk by Doc next week due to the Bus Run.

Table Duty:

Thanks to Annette and Harry for the fantastic array of goodies and drink!

Third and Final Bus Run – October 30th:

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. or earlier 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! Please check with your group leader as to your drop off point. Approximately 100 runners have signed up.

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 a little more than 16 miles routing out to Lunalilo home road and the hill. Next week there’s a bus run and others will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Enjoy!

Intermediate Groups:

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

The Red Group went out on Sunday with Steve, Lisa, Linnea, Chris and Earl for another 18-mile run. Jun and Sven (as well as many other HMC members) ran in the HMSA 30K run. Great job, all! We started by running 11 miles in from the 2nd beach park, and then ran back out after the talk for a total of 18 miles. It was a warm day with a few clouds. We ran at about a 9:20 pace for a total running time of about 2:48:30.

Next Sunday we’ll be running 16 miles, meeting up at 5:45 a.m. at the second beach park for anyone that would like to join. The following week we’ll be starting our 20-mile runs of November.

Happy running!

Silver Group by Lynnae Lee and Paul Lindley:
(Pace 11:00 – 12:00 mutes per mile)

Trieu and Jerome started around 5:45 a.m. on Waiholo Avenue and ran to the second beach park and back. Paul and Kara met at Waiholo at 6:30 a.m. and just missed the early birds. We ran into Jen on our way in just before we arrived at the gas station. The three of us ran as a group back to Kapiolani Park for Dr. Scaff’s talk about cholesterol and he did his best to confuse us about canola oil. Good or bad?

The runners leaving the park together after the talk were Trieu, Jerome, Jen, Kara, Lance, and Paul. On our way up Diamond Head we started running into the racing Silverados in the 30K. The first one I noticed was Terry, looking like she just started running, and could do another 20 miles. After that in no particular order we saw Lynnae, Melissa, Cindy, John T., Rick, Doc Joe, Cassie, Samantha. I am sure there were more, but I can’t recall.

Jen left the group after Triangle Park and ran along Kahala Avenue so she could encourage the runners, Lance pulled out at Kahala Mall, Jerome and Trieu ran to the first beach park and back to Waiholo Street to get there 18 in (good job). Kara and Paul went to the second beach park, and Paul ran back to Waiholo to finish with 14.5 miles (boo). Kara ran out further on Kalanianaole Highway to get her 18 in. Overall the weather was very nice with low humidity and good trade winds. The head winds were a bit strong at times, but I would rather have them than nothing. – Paul

Homework: Remain deliberate with your training schedule. Rest days are training days. For those who raced in the 30K, take it easy on the recovery. Do an easier recovery run Tuesday or Wednesday. Do not focus on pace. Listen to your body. It’s okay to run shorter. Two times during the weekdays, 10-12 miles each. Target 40 miles this week. Be sure to stretch afterwards.

TIP: Each race can teach us something, especially the longer they get. Chaffing doesn’t seem to start until you go a certain amount of miles. Same thing with blisters. Knowledge of the race course, particularly Kahala Avenue, can help when you’re pushing through the last miles on sore legs. And of course, a race can be something of a judgment day on your training regimen. Did you bank enough miles in preparation for the race? Did you properly fuel your body before and during the race? Assess your long run and plan adjustments as necessary.

The runners-high moment: Seeing your training buddy medal in a race for the first time. Congratulations Henry! You did awesome at the 30K and deserve the award after all of your training.

Quote of the Week: “Don’t run in old shoes, even if it’s raining.” By an injured Jun L.


  • 10/30/16: 3rd and final bus-run of the training season. The Silvers will meet at Waiholo 6:15 a.m. for a 6:30 a.m. start. Carl mapped out a nice route for the group that will take us to Sandy Beach to meet the bus runners coming in from Makapuu. We should get in 16+ miles. Those who want to join us for a shorter route should meet as at the Hawaii Kai dog park around 7:10 – 7:15 a.m. (Be there, or be left behind). Please be sure to bring a water bottle because the water stops may be further apart.
  • 11/6/16: Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 630 a.m. and heads to Paki. The group starting from HQ will run to Trinity Church and back.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon).
  • 11/24/16: Turkey Trot!

Shout Out Corner: Congratulations to all of the HMCers who participated in the 4th race of the Marathon Readiness Series (30K). This was a great opportunity to see how well your training has been going, and many seem to be marathon ready. Happy 30K finishers included: Melissa, Cindy, John T., Rick, Doc Joe, Cassie, Samantha, Terry, Hong, Russ, Tony, Jan, Evelyn, Kam, Asami, Jun K., Jun L., Miyuki, Tavy, Kevin, Rosie and Lynnae. A special congrats to Cindy for completing her very first race. Good job!

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

Another Busy Day at Kapiolani Park, the 808 Races had their 30K HMSA Race going on, the fourth of their five race series. With that said, our morning talk had a smaller group while Dr. Scaff gave his talk about the many health reports and studies that are out there. Basically it’s up to you to decide what to believe and what is working for you. Peter gave his announcements about upcoming events.

Most important is next week BUS Run, have three dollars and be on time! Bus leaves 7:30 a.m., so be there 7:00 a.m.! Please afford time to park!

With many leaders missing, Pace Setter Bob just called out the White Group! Our group started with 20 strong but somehow, I got 21 on my final listing. Our speech was super short with a talk on our route plan and questioning anyone doing their homework runs? Today we left going counter clockwise around the park because Bob wanted to the see more of the 30K race and finish line. We saw some of the best runners walking about, having already finish the race by 7:45 a.m… the race started 5 a.m.. Also got a great view of Waikiki Beach and small breaking waves. Making the right turn onto Diamond Head Road, Lo and Behold…We found our white group member Irina, Blazing down for the finish line…probably under 3 hours! You Go Girl!! Going up Diamond Head felt easier after a better warm up. By the time we reached the Lighthouse, we had two miles under our feet. Was nice to see so many Racers coming down the road. Some looked tired but it was 18.6 miles, eh?

After Triangle Park, we made a short cut to the District Park Bathroom. Nice to see Stefanie, Kamaile and Mer back. Onto the Gas Station we spread apart but kept going strong. Thanks to Mika and George for making time to run but needed to turn back at the Gas Station. Onward to Nelson’s Oasis was our Goal! Today was a perfect example of our selfish sport…We all place a lot of things aside to run for 4 plus hours and sometimes a few fall off pace. Today, I’m happy to say Randall, Darby and Richard took off on their own faster pace as we headed up Kalanianaole Highway. Reaching Wailupe Park, we lost two more. Jessica and Ming had reached the target and turned back. Thanks ladies for your team spirit.

But the Good News, Nelson’s Oasis was Open! Reaching this point was Bob, Russell, Hannah, Debbie, Jamie, Chantel, Elena, Elaine, Francis, Stefanie, Andrew, Kamaile and Mer. Thanks to you all for staying together. Our return trip was a deep insightful journey or a puzzling trek. Did anyone see where we lost Sara? Last time I saw her was at the Gas Station and her initial plans was to stop at Nelson’s Oasis. And have her visiting Parents pick her up! She played a Sam Trick on us! Well we made the Gas Station and crashed farmers road. Pace Setter Bob submitted to walking with Elena. Some of the nicest People I ever meet waited for us at Triangle Park. So we gathered up some water and hit Diamond head. Just before the Lighthouse, My Prays were answered – two miles late – but Brother Sam pulled over to give Bob and a trailing Elena a ride back. Kamaile was given a good proposition but declined, for she was going to do this 15-mile run no matter what! Back at the Park, we were fortunate to have the table set up with cold Gatorade and snacks. The final 11 made it back and rejoiced in our accomplishment. Thanks for your spirit. Quick note, Bob will miss next week…you all know the pace, just remember to not to leave anyone behind.

The Beginners:

Buff Walkers by George Ushijima:

What a wonderful day. It was breezy. One can only wish that the marathon will have weather conditions like this. Here we are just 7 Sundays left before the Marathon. Today’s plan is to get to Trinity church and back. We start with 8 of us. That should be 16 miles. As we are concentrating on getting those miles in and practicing our homework, we are focusing on everyone finishing the marathon without injury. Our homework should still total about 24 miles. When you add the 16 miles on Sunday, that’s 40 miles. You can do it by every other day. Monday 6, Wednesday 9 and Friday 9. Or whatever combination gets you up there.
This last Sunday of the month is the Bus Run. $3 for the ride. We’ll be on Bus #2 and getting off at the Makapu`u lookout. The first 4 miles has no available water stop. Our first opportunity in that area, will be at Kamiloiki park. Bring water.
This will be the last 16-mile Sunday as we begin tapering throughout the month of November. 11/6 = 14 miles + 30 – 35 miles of homework. 11/13 = 12 miles = 25 – 30 miles of homework. 11/20 = 10 miles = 20 – 25 miles of homework. On 11/27, Thanksgiving Sunday, I’m hoping one of us can guide the group through the downtown route. Just go from the Start at Ala Moana and Auahi (Google Maps has it as Queen St.) Follow Ala Moana to Nu`uanu, to King St, to Kapiolani, to Pi`ikoi and back to Ala Moana. About 4 miles. Walk around for an hour to get yourself up to 8 miles.
Keep on Walking!

Sweet 16’S by Roanne Abe:

Cool breezes and clear skies made for an awesome walk today. Seventeen started the 17-mile trek today: Annie, Arlene, Fran, Candi, Linda, Lynn, Masaki, Chen Wen, Noreen, Isaac, Lily, Betsy, Arlene and Roanne. Annette, Harry and Cliff minded the snack table and the ice cold Gatorade was a definite treat! You guys rock!

10/30 (next week) is the last bus run and we’ll be going out for about 15 miles. We leave at 7:15 a.m. and the cost is $3/person. Exact change is appreciated. Remember to bring water, a hat/towel and wear your sun screen. There will be no water stops for the first 3 miles.

11/24 is the turkey trot. It’s a 10-mile, predict your time, race. No timing devices allowed on the course. Entry fee is $7 online and $8 in person. Those that come within 20 seconds of your predicted time can win a prize. There will be a limited number of turkey trot t-shirts for $15 and it includes an entry into the turkey trot. If you want to help out and volunteer as helper at the event, please start looking for the signups in November.

Homework this week is 30-50 miles total, including todays’ walk. You are all doing great. Keep up the great work and next week, we’ll get ready to start tapering off and really getting ready for the marathon.

See you Sunday!

Green 15 by Lou Crompton:

Nice reasonably cool and breezy day for a romp thru da woods… we had 12 green ones at the park and were joined by Akiko at Aloha Gas… too bad Peter‘s admonition about staying safe was a day late for her… fell Saturday and got cut / bruised. Be safe… err on the side of caution… you’ve too much time and mileage invested in your training to suffer little mishaps now. Since our plan was a “long run” of 17 miles, I told Annette we’d be back 12:15… and when we arrived at her refreshment stand, the Garmin said 17.06 miles and time was 12:15. Green ones had an overall pace of 15.06… AND AND… pace leader’s Garmin fell off early on… had it inside a pocket virtually the entire distance… just “felt like” a 15 overall pace… would that qualify for a Turkey Trot prize? We appreciated Nelson for having the oasis open and for both Annette & Harry for having goodies for us at 12:15… and there were still other groups out on the road! Next Sunday we take a step back and “only” do about 15 for the Makapuu Light House Bus Run… be at the park 0715 and bring $3 or more for bus fare… and be sure to carry fluids particularly for the first few miles through the valley. Aloha

Golden 14’s by Dean Takeshige:

This Sunday had nice running weather, breezy partially overcast with a few light showers. With only little more than a month to go, now is not the time to get hurt. You will not have the time to recover.

Next week is the bus run. Be there at 7:15 a.m. with your $3 so we will be loaded and ready leave at 7:30 a.m. sharp. For the last bus run the 14s will take the scenic route and start off at Makapuu.

Keep up but don’t overdo your homework and we will see you on Sunday.

Da Comment Corner:

Last Bus run for the Year:

The bus leaves promptly at 7:30 a.m. so please be at meeting area by 7:15 a.m for last minute instructions. It seems that most groups are going to the last stop at Makapuu Point- approximately 15 miles. Please make sure to bring your water bottle.

That Time of the Year:

Yes, usually for me during this period of time (about two to three months before the marathon), I “suffer” from tremendous ego distortion thinking I’m a well-conditioned “youth laden” runner – but inevitably reality (not being so “youth laden”, lacking “true conditioning”, and devoid of any logical reasoning) appears in the form of aching knees, pulled calf muscles, and other major aches and pains throughout. Recently, while on a “homework high”, Mr. Ego seduced my brain with thoughts of “let’s try 9 minute miles on this ½ mile stretch to get in some speed work or let’s put in the extra 2 miles while we’re feeling good”. As I ice my calf and knees, take my ibuprofen, limp over to my couch to become a “wizard” on my remote, I realize my current fate. Maybe next year, I’ll learn.

See you at the water stops