Blair’s Weekly Update 03-26-2017

Doc’s Talk:

Doc’s subject today was on running style – we each have our own style, so there is no “right way” to run.

Shoe Talk Two:

Our second Shoe Talk was held at the Running Room and the talk was geared toward the more experienced runner but everyone was invited. Manager Gaston , an excellent speaker gave a very informative and entertaining talk. Great discounts were offered on shoes and other items.

Table Duty

Hao, Adam and Henry were the generous staffers on duty today. The variety of goodies was amazing – from fruits to nuts. The boiled peanuts were delicious, along with the chips, fruit and cookies. Thanks so much! We are in need of a few more volunteers for table duty throughout our season. Please let Stephen Zane know if you are available.

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 today, in a slightly faster interval format. Next week we meet at the Aloha gas station near Kahala mall at 6:15 am. We’re going longer, an easy 12-14. I encourage folks to carry cell phones just in case. :0)

The Pink Group by Hao Yang:
(Pace10-:00-11:00 minutes per mile)

This morning, four of us ran 2.15 miles around Kapiolani park before Dr. Scaff’s talk. Pink were joined by 7 more strong runners after the talk. We ran around Diamond head and talked about how to “rolling down the hill”. We ran a total of 6 miles.

Next week, Pink group will meet at 7 a.m. and run around Kapiolani park before Dr. Scaff’s talk. We will run another 6 miles along the Honolulu Marathon route thereafter. We will be running 8 miles total.

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

The Silver Group ran five miles today, led by Lynnae and Alberto at an average pace of 11:30 minutes per mile. Today’s runners included Koko, Speedy Joe, Lee, Cody, Tavy, Doc Joe, Cindy, Ed, Hannah, Roy, Francis, Angie, Grace, Eric and Carl. Though humid, the group was treated to slightly overcast conditions with cool and steady breezes. Welcome Spring! Today also marked the return for some former Clinic members: Roy is a former staff member who has returned to the Clinic after a 10-year hiatus, and Francis is visiting from Vegas for next month’s Hapalua.

Most of the runners headed for the shoe talk at the Running Room today to get some valuable tips (and deals) on footwear for running. We were reminded today that running isn’t just about what you wear, but also about where you are. Keep alert to what’s happening around you. We witnessed a runner (not with the Clinic) almost get hit by a bicyclist because he was running in the bike lane and not paying attention to what was coming towards him, and neither was the bicyclist. Lesson: Stay out of the bike lane! Also, if you’re running in the direction of traffic, remember to stay inland furthest from the cars; give those runners running against traffic the lane closer to the cars since they have a better viewpoint.

Tip: Just show up. Marathon training takes a lot of time and patience. Some days will be hard and some days easier, but if you start to stress out about running, make things a little easier by not overthinking it. No matter how much you’re dreading it or wanting to stay in bed, don’t think about going for a long run, just think about getting your shoes on and going to the park. Once you’re there, the training will practically take care of itself as you join the group and go hang out on the road for a few miles.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The runners high moment: The times you run down a gentle slope, feeling strong, and a cool breeze is blowing in your face making you feel like a speedster.


  • 4/2/17: 6-mile run. Anyone wishing to put in a couple of extra miles can show up at 7 a.m. for a warm up lap around the park before the clinic starts.
  • 4/9/17: No Clinic. Hapalua ½ Marathon will be taking place on that day. Good luck to all the participants from the clinic. Homework: 6-mile run on own. Come out and cheer on the other HMC runners.

Mahalo to volunteer staff leaders Hao and Henry (with helper Terry) for doing table duty today. They had a nice array of snacks and fresh fruit, including yummy boiled peanuts! We really appreciate them staying late until shoe talk attendees returned.

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

34 White Group runners were rewarded with yet another morning of great breezy running weather. Led by Richard and supported by Sam and Blair, the group energetically trekked up Diamond Head to Triangle Park. From Triangle Park, the group continued on towards Monsarrat Ave. where half of the group continued their run to the shoe talk while the remaining members headed down to Paki Pavilion.

The group continues to grow in size and welcomed several new members as well as several returning members, including Kamaile, Monika, Danelle, John, Elaine, Mika, George, Scott, Quen, Delia, Sara, Jaimie, Liz and an array of our members We look forward to seeing more returnees in the weeks ahead

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

Today we had 25 runners in attendance. We did a 3 miler around Kapiolani Park and up to the Running Room for Intermediate Group shoe talk. It was very informative, and fun, thank you for setting it up with Gaston. I think they made a lot of sales. We went to breakfast and on our way back to the park at 11:30 am, we could still see some clinic members running around trying out some shoes.

Next week we will meet at our regular spot. Maile and I are there from 7-7:30 selling books and merchandise to help fund our refreshment table. We appreciate it if you are able to come out early to make purchases and can put in your car before Dr. Scaff starts his talk.

We will discuss an alternative meeting place for April 9th. Right now Maile and I are considering Kahala Community Park which is the one with a bathroom and baseball fields before Aloha Gas across Kahala Mall. We’re open to suggestions


Sweet 16’s by Annette Hayes:

It is always nice to see the faces of those who return for our marathon training walks. We started with a group of 23 (plus the little one in the stroller). We went around the park and the zoo. Half of the group headed toward the Running Room for the shoe talk. The rest of us continued along the beachwalk promenade, then back to the HMC park. Did you get the answers to the word puzzle? Exercising the mind as well as the body will keep you younger longer.

Thank you, Henry and Hao for the delicious spread of fruit, peanut butter sandwiches and salty snacks.

One is never too young or too old to start training for the Marathon. Listen to your body. Do the homework—two more days, each at least 1 hour in length. Be safe. See you next week when we head off in new directions.

Green 15’s by Lou Crompton:

Mahalo to Dr. Scaff for more words of wisdom & encouragement… and the education provided by shoe talks for 2 consecutive weeks should certainly aid you all in continuing to walk or jog without knee pain. I attended shoe talk March 19 and remembered today to wear footwear a little loose, comfortable, shock absorbent and maybe with some ankle support… so I wore my military boots… satisfied all the requirements! And – led about 2 dozen green ones on a hike up and down hills for 4.05 miles with our overall time of 1h 1m… that’s 15 m/m… so boots or fancy running shoes both can do a 15 pace… wear what’s comfortable for you and your motion. But due to their weight, I’ll use more traditional jogging gear next week. We welcomed back 2 of our fit ladies from the 2016 team: Susan and Laurice… good to see you again. Thank you to Hao for not only doing a great job at table duty, but also leading her gang on a quick lap around the park. Next week green ones will not do a 1/2 loop around DH and retrace, but we’ll do a full DH loop. Maybe we’ll get to see some whales in April. Aloha

Golden 14’s By Dean Takashige:

This was week number 3, lots of folks are testing the waters and unsure of what pace they are at. Feel free to see me if you want to move to the next group.

This Sunday was more like an actual run since we didn’t stop in the middle of our run to attend the shoe talk. I hope everyone made it there, it should help you make a better choice when buying your shoes.

Next week will be the first run in April.

This means our run will take us up Diamond head road to triangle park and back.

The distance is the same as we have been running but we have added a hill.

Don’t worry about the hill we will tackle it a little at a time.

I will not be here for the next two Sundays, but in my place Lisa will be leading the group.

The following Sunday, April 9 is the Hapalua and there is no official clinic.

So make sure you check with Lisa on where you all will meet to do your Sunday run.

Remember to do your 2 homework runs during the week.

Be safe and I will see you when I return.

Da Comment Corner:

“The way to get started is to quit talking and start doling” – Walt Disney

Wounded Knees:

Many members have asked about my recent knee surgeries (briefly mentioned in the newsletter) and I wanted to give a bit more detail in hopes that this info might help others. Had two arthroscopic knee surgeries (one at a time, of course) three weeks apart in November and December. Both knees were hurting to the point that even easy walking created great discomfort. Running was out of the question; therefore, the decision to hasten the repair and mending of my knees. I wanted to remedy my situation as quickly as possible.. I missed my morning runs up and around Diamond Head, then meandering through the crowds on Kalakaua Avenue and eventually ending up along the Ala Wai Canal (sometimes with views of double rainbows). Recovery is slow (“lamp post to lamp post” run/walking) but I sense and feel improvement. I have to wear a brace or two to keep my knees steady and a very slow and deliberate start is required as a warm up. Thanks for everyone’s concern – I am on the mend.

See you at the water stops!