Blair’s Weekly Update 03-19-2017

Doc’s Talk:

Two/three one-hour “homework” runs during the week are the foundation of Doc’s phenomenal and everlasting program which originated over 45 years ago. And, Doc talked about why we run for an hour or more. Over 200 runners were on hand to listen to Doc’s always motivating comments.

Shoe Talk Two – March 26:

Our second Shoe Talk will be at the Running Room starting at 9:00 a.m. This week’s talk is geared toward the more experienced runner but everyone is invited. Discounts on shoes and other items at the Running Room will be available to attendees. Manager Gaston is an excellent speaker who is very knowledgeable about the subject.

Table Duty

Thanks so much to our always gracious and generous Grey group leader Lynnae and fellow staffer Kristine for putting on an incredible array of goodies at our finishers’ table. Much mahalo!

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace < 9:00 minutes per mile)

The advanced group welcomes everyone. Our goal is to run nine minutes per mile and faster, for a four-hour marathon. We did about 10 today. Next week we meet at the Aloha gas station near Kahala Mall at 6:30 a.m.

The Pink Group by Rosemary Adam-Terem
(average 10-10:30 minutes per mile)

We wanted to be sure our members could get to the shoe talk today, so we met at 7 for a two-mile loop of the zoo and park, came back to hear Dr. Scaff’s talk, and then ran clockwise around Diamond Head and back to the park. The new KCC Culinary Institute is finished and there is now a wonderful extension of the Brian Clay pathway, complete with water fountains.

We had about 12 people today, most from last week, plus leaders Kozo and Henry, and new member Kara who is speeding her way through the HMC groups!

Next week, we will do the same thing. Kozo has agreed to be the group leader and will stop in time for runners to get to the second shoe talk.

The week after that will be April already! The group leaders may choose to extend the Sunday run to 7 or 8 miles, and may also want to start early as it is now getting hotter.

Our 6-miler came out at a perfect 10! Keep running to pace, and don’t be tempted to go out too fast.

Two homework runs of at least one each during the week will build the base

Silver Group by Carl Lee and Lynnae Lee
(Pace 11:00 – 12:00 minutes per mile)

The Silver Group ran with cool trade winds and blue skies on our second Sunday of our new training season. One of our leaders, Lynnae was on table duty today, so Alberto led a group of 18 runners on a 6-mile course at an average pace of 11:30 minutes per mile. The group included a lot of new faces that we’ll hopefully get to know as we continue to train together. Returning Silverados included Melissa, Koko, Speedy Joe, Lee, and Carl.

We begin the season with a large group of runners, which is great to keep you motivated and make the miles go by easier. However, we take up a lot of space on the sidewalks and roads also being used by walkers, bikes, strollers, dogs, and a few chickens at times. So, we need to be courteous and share the road by:

  • Running single file when others are coming from ahead of or behind the group;
  • Keeping the bike lanes clear, especially when you’re running in the direction of traffic; and
  • Moving off the main route when we stop for water.

Tip: Keep your training reasonable and consistent. If you’ve taken a long break from running then take your time building the miles in your two to three homework runs during the weekdays. For now, just concentrate on staying out there for 1 hour each run at a comfortable pace. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The runners high moment: Realizing that you can eat something tasty without guilt after you’ve done a long run. You need to replace those calories you burned off and accommodate recovery.


  • 3/26/17: Shoe talk at the Running Room starts at 9 am for those who want to attend. There will be special discounts that day, so be prepared if there’s gear you need. We’ll do a 6-mile run.
  • Hapalua runners: 3/26 should be your longest run before race day on 4/9. A 4-mile warm-up before Clinic starts should get you the miles you need. Meet at Paki, 6:45 a.m.

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

Great training run weather!! Brisk, cool, comfortable trades!!!! A good size White group made up of a whole bunch of familiar faces as well as a few new faces took on the second training day of the year. Steadfast leaders included Blair, Sam, Richard, and Jessica, who once again took us up to Triangle Park around Diamond Head and back to Paki Pavilion (approx. 4.10 miles). A few runners seeking some additional miles and who were up for the challenge circled counterclockwise back to Paki (5.00 miles).

Returnees included Elaine, Elena, Jaime, Debbie, Sara, Malia, Mika, Liane, Quin, Russ H. and, Georgette. We were also very fortunate to have former training partners Nick and Liat share some of their valuable vacation time with us. We welcomed Scott (Silver group runner), who returned to the clinic after a three-year hiatus and didn’t break stride at all!!! Very impressive!! There were a few newcomers whose names I failed to obtain; my most sincere apology!! I will make sure to get it the next time. In the upcoming weeks, we continue to be hopeful to see returnees like Bob, Melyssa, Monika, Lisa, Shan, Yumi, Kamaile, Marissa, Dwight, Chantel, and welcome newcomers that are starting their training regimen. The White group will run anywhere from 12:00 to 13.00+ minutes per mile. We try as best as possible to stay together as a group and support each other through those times when the only thought on one’s mind is to stop and walk….

Blue Group by Val Ogi
(Pace 12:30 -13:00 minutes per mile)

This morning we had Dave former Blue Leader who moved to Germany back for 1 week yeah! We had 25 eager runners do 2 loops around Kapiolani Park and the Zoo to make our 4-miler. Thank you for allowing me to do this flat run as I was recovering from a 5-mile hike up to Wiliwilinui Ridge yesterday. Next week we will run to Running Room on Kapahulu for the shoe talk for our first-time marathoners. Bring extra money or credit card for purchase of our clinic logo merchandise and if you purchase items @ Running Room they will give you a 20% off shoes and running apparel. If you don’t find something on Sunday, if you sign up you will be allowed at least 1 more day before the Marathon to use the 20% off.


Buff Walkers by George Ushijima:

Sorry, we missed the first letter of the year. Hard to get into the habit again, like training for the next Marathon. Last week we just did twice around the park for easy introductions. This past Sunday it was a trek to the Running Room for our annual shoe talk. Much was learned about the equipment, like shoes, we use for the effort to completing the Marathon. We should all be doing our homework. A schedule of this can be found on this link:

Please remember to register for the Clinic and do your homework.

Keep on Walking!

Sweet 16’s by Annette Hayes:

We had a mix of familiar and new faces as we continue our journey toward better health. Our path took us around the park and the zoo. That gave us enough time to make it to the Running Room for the shoe talk. Even if you have heard this talk before, there is always something new to learn. Hope you signed the roster, so you can get advice for the best shoe for your feet, as well as a nice discount. If you missed the beginner’s shoe talk, there is another one next week.

On our walk, we passed several food establishments. The smell of food was enough to remind us why we run/walk—so we can eat!! Don’t forget to do your homework this week: 2 more days of walking at least 1 hour each time. Remember also to drink water before you get thirsty.

Now that we have new shoes, a new Marathon Clinic shirt or hat will round off the outfit. Merchandise will be available again next week before the start of the clinic.

Green 15’s by Lou Crompton

Welcome to all… nice size crowd for our first HMC session and lots of new faces. I’d like to add a personal note to Dr. Scaff’s and Peter’s safety cautions – one of our staffers was missing today… grazed by an errant bicyclist Friday! Cars & trucks are dangerous, but you have to be wary of bikes too. When we broke out into our subgroups, the Green 15 pace group had 26 today… instead of meandering around the park with the Ekiden sharing space, we headed up Monsarrat to go have a drink of water at Kaimuki Middle School… overall 3.75 miles. As we reached the top of the “mountain” our 1 mile time was 15.07… the 15 group strives for moving and overall pace in the 15 min / mile range. Our finish time was 58 minutes for an overall pace of 15.4 m/m. Excellent job by 25 participants… yes, we had 1 drop out going up Monserrat. But we train for the December marathon starting on Day 1… tough love by our old retired military pacer. After a couple months we’ll all enjoy our hill work… DH won’t even phase us. We already can see a marathon finish time of 6h 35 – 45 m. Many of today’s folks promised to come back next Sunday, but we have space for more if you want to finish with us… join the Green 15. Next week is Shoe Talk – ATTEND – you learn a lot and you get a promise of 20% off future shoe purchases. Aloha

Golden 14’s By Dean Takashige:

Welcome to start of the 2017 Honolulu Marathon Clinic. We had a great turnout, with lots of smiling new faces. The golden 14s started with a group of 20+ with at least half being first timers or runners that have not been with the clinic for a number of years. We will be reminding everyone of the basic rules of the road. hand signals for single file. we are stopping, and danger or hazard ahead. Since the route was flat and the running surface smooth this was a good way to start. This was an alternate route since the Ekiden was taking place. Normally we run twice around the park for the first couple weeks.. but this year will be different.

Next Sunday is the Shoe Talk at the Running Room. Our run next week will be around the park and to the Running room. Reminder to sign up online. go to => Sunday clinics => 2017 registration form and register yourself for the 2017 clinic.

Sunday we ran 1 hour and 16 mins, 4.1 miles and burned about 426 calories. Remember to do your homework, 2 times during the week for at least an hour. See you on Sunday!

Da Comment Corner:

The Fast and the Furious or Non Mutant Ninja Turtle?

Although one might be feeling ebullient and psyched from our recent marathon success, an easy transition back into marathon training mode (LSD – Long Slow Distance running) might be more effective over the long term. Take it easy; nurture our bodies; “understand” our bodies; enjoy our runs!

See you at the water stops!