Blair’s Weekly Update 11-13-2016

Table Duty
Much thanks to Rosie (who just flew in from New York after her marathon) and Susan for the great table duty goodies!! Your efforts are truly appreciated!!

Turkey Trot – November 24th Volunteers and runners needed.

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 Aloha gas station. Some folks ran a little more than 17 miles, and some did more. Remember we have the turkey trot on the 24th, which a “watch free” 10 miler to assist with pacing. See http://honolulumarathonclinic. org/turkey-trot/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

Red Group by Stephen Cole
(Pace: 9:30 – 10:30 minutes per mile)

The Red Group went out on Sunday with Lisa, Linnea, Steve and Chris for another 18-mile run. Congrats to all the runners in the 1/2 marathon. We started by running 11 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 18 miles. It was a great day for running with nice breezes and some clouds. We ran at about a 9:30 pace for a total running time of about 2:51:00.

Next Sunday we’ll be doing our last 20-miler of the year and starting at 5:00 from the 2nd beach park.

Happy running!

Pink Group by Leslie Ragodos
(Pace: 10:30 – 11:30 minutes per mile)

Today Brysen, Micah and Leslie were joined by a familiar face, Ryan O., for our early run of approximately 7.5 miles. Ryan has returned from running the Portland marathon in October. Congratulations, Ryan!

Rosie was back this week. She and Susan provided the snacks and refreshments. Thank you to all the volunteers that provide our snacks and refreshments every Sunday. Rosie completed the New York marathon last Sunday. Congratulations, Rosie!

Bob joined us for the second part of our run and continued with his own route. We completed our run today with about 8 miles to Aloha Gas and practiced returning via Kahala Avenue, for a total of around 15.5 to 16 miles on this beautiful cool and breezy day.

Next week, the Pink Group will meet at 6:15 a.m. at Kapiolani Park and run a total of 14 miles as we continue to taper.

Be safe and have a great week!

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

The Silver Group was split up this morning as many of its members were participating in the final race of the marathon readiness series, including Lynnae, Paul, and Melissa. They all looked strong when spotted along the course. Kara, Trieu, and Lee (sorry if I missed anyone) met early for a 16-mile run starting from Waiholo, and Carl started from Maunalua Bay for a slow recovery run after missing some prime training due to injury. Tuan was also spotted training alone along the route. Everyone’s doing what they can to get ready for the marathon that’s less than a month away, now. Keep your training up. It’s almost here.

Just being around runners participating in today’s half-marathon race was energizing as instincts to keep up with the pack kept kicking in. It was a good reminder that we can lose track of our pace very easily in race situations and begin to run too fast. The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

Homework: Last week of high mileage, whatever your high has been. Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can.

Tip: Get ready for marathon day. Not only should you have your clothes and shoes picked out already, but you should also consider bringing a small flashlight or headlamp to prepare for the dark conditions on marathon morning. You don’t want to walk into a pitch-black porta-potty hoping for no surprises. Things like sanitizing wipes, toilet paper, rain gear (aka trash bag), clothing you’re willing to discard after you’ve warmed up, may also be considered.

The runners-high moment: #1 – Catching sight of someone you train with when you’re out running and they’re taking part in a race. It’s inspiring to see how well they’re doing and also nice to see a friendly face along the route. #2 – Passing runners on Kahala Avenue during a race, knowing that your training has prepared you for a strong finish. #3 – Seeing supportive friends along the course, at the finish and the water stops.


  • 11/20/16: Last long run of 13-14 miles. Early group can meet at Waiholo at 6 a.m. to run out to the 2nd beach park then turn to head to Kapiolani Park and get there by 7:30 a.m. for Doc’s talk. This will be our last early meeting at Waiholo (*sniff).
  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Shout Out Corner: Congratulations to the many happy HMCers who completed the Val Nolasco Half Marathon on 11/13. Smiling finishers included – Paul, Melissa, James, Hong, Sam, Cassie, Rick, Tony, Henry, Terry, Cindy, Jan, Ivie, Leo, Miyuki, Robert, Sharon, Asami, John T. and Jun L. It started out to be a humid morning before the breezes kicked in. Good job, your HMC training is proving itself well. Hopefully your race experience will transfer to continued success on marathon day!

White Group by Russell Uchida
(Pace: 12:00-13:00 minutes per mile)

This week, White group runners were taken through the front portion of the marathon route to familiarize themselves with the surrounding areas, distances, landmarks, restrooms, etc. With 13 in tow, Leaders Richard x 2, Sam, and Jessica led the group in and out through Waikiki’s walkways and byways to Ala Moana Park, then on to Ward Theaters for a short water and restroom break before heading out to downtown. It’s a good thing everyone was well equipped with water bottles, as once we left Ward area, there were no water fountains until well out of downtown. After circling through downtown, we welcomed McKinley Car Wash’s cold water fountain where everyone was able to re-hydrate. Running in uncharted territory along with multiple stop and go traffic lights helped to keep the group together throughout the entire run.

It was comforting to know that after 8-1/2 months together, the group is bonding very well and is validated by the amount of laughter and conversation that occurs during the run.

This week’s runners included: Richard, Richard, Jessica, Melyssa, Russ H., Yumi, Darby, Elaine, Mika, George, Sam, Shan, Chantel, Kamaile, Andrew, and Evan. We did miss Elena (trip), Francis (trip), Sara, Blair (injured), Merr, Stefanie, and Ming.

A few shout outs
Best of luck and success in this upcoming weekend’s grueling cheer leading competition, as Coach Kamaile brings her team to compete at the Blaisdell! We know you will do well! Don’t forget to show up on Sunday to run with us!!!!

Congratulations to Lisa on a new addition to her family! I suppose we can excuse your absence over the past 9-months.

Welcome back Melyssa from her goodwill medical mission to Cambodia. You have made each of us a better person through the sharing of your experiences. – Thank you.

Last but not least, a bitter-sweet bon-voyage to our veteran runner Ming as she embarks on a new, exciting, and very important career position in Washington D.C. We believe that Ming will be incommunicado for several months as she explores the Smithsonian and its vast offerings. We have enjoyed your company while running and hope that you will continue to run where you relocate (even if it is cold or colder) … You will always be our dear friend.

The group clocked anywhere from 12 to 14 miles depending on whose GPS device was being referenced but we all preferred the 14 mile reading over the rest.

Finally, some last minute notes
Don’t forget to protect your eyes from the sun’s harmful UV rays.

Turkey Trot in two weeks. Rid yourself of any gluttonous Thanksgiving guilt by running early Thursday morning! If you don’t feel like running or are unable to run, please volunteer to help with the TT. Sign-up sheets on Sunday! You may even be able to catch a glimpse of long time elite runner and white group leader Dwight volunteering!

See you all on Sunday!

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

We had 19 eager runners this morning. We decided that we would do 14 to Nelson’s Oasis due to not doing enough homework last week. It was really Hot and Humid from the start. Andy left us at Triangle Park due to work calling. 4 turned around at the Aloha gas station because they had already done 4 miles before the clinic. We did quick water stops except when we got to Nelson’s so our time seemed fast. We did 14 miles @ 14:45 pace which included the stops. Next week we will meet at the clinic, but we will run the beginning route through downtown and back. Should come out to a 12-miler.

If anyone has donations for door prizes for the Turkey Trot please bring them to me next Sunday.


Green 15’s by Lou Crompton:

We had 9 at the start line today [plus 1 making food]. Definitely tapering back, only went out for 14 miles today… sure didn’t seem like much… and with a cool morning temp, a bit overcast, and decent trades… well no wonder we got back quicker than anticipated. Comparing a few time machines we concluded not everyone clicked the buttons at the same time… our overall pace was between 14.9 and 15.1… that’s OK, we are the 15 group, we’ll take it. Big mahalo to Nelson for surprising us by being open at the oasis. And mahalo plenty to our own lovely Dr. Susan for playing hostess-with-the-mostess today, along with a star from the NYC Marathon – Rosie who even brought a family member to help with the refreshments… thank you all. Next week we taper some more and plan to visit the oasis for the last time this training year. Do your homework runs; ok to taper back those also. Have you thought about how much $ you save by being in the HMC and Green 15 instead of jogging with those pay-to-play organizations? 30K last week and 1/2 marathon today each cost $60 or $65 elsewhere… how much did it cost to do the distances with us? You are a winner! Aloha

Da Comment Corner:


If you have been doing your homework over the course of the Clinic’s tenure, you are set to go! Maintain, relax and taper!!! No need to increase your mileage or efforts – you are ready! Congratulations on all of your hard work!

Malasadas/No Garmins:

“I went out too fast or I didn’t pace myself properly”, are the two most common comments I hear from disappointed finishers shortly after their marathon.

For many marathon participants, pacing is going to be the most important part of one’s marathon experience. Participating in the Turkey Trot is a great way to reinforce your strategy. How I feel at a certain pace – does it equate to the actual pace that I want to run? Or, perhaps a “negative split” plan might be good idea to run your race? This event is geared specifically to prepare us for the “big event” – part of Dr. Scaff’s overall training plan. Besides, winners get great prizes and Leonard’s is a sponsor! Fresh malasadas anyone?

See you at the water stops!