Blair’s Weekly Update 04-23-2017

Doc’s Talk:

Guest speaker Dr. Alan Tichenal spoke about nutrition today.

Table Duty

Green 15 staffers Willis and Jon – thank you for the fantastic goodies!

HMC Picnic – May 7th. Great way to get to know your fellow runners! Bring your latest edible creations; enjoy Zippy’s chili and rice along with mounds of delicious goodies. “We run to eat!”

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run 9 min/mile and faster. We ran 12, and are slowing building. Saw a good runners world article echoing lots of marathon clinic wisdom, including the 10% rule and wearing sunscreen. Core work helps too, and it’s wise to work that into weekly homework. :O)

Next week we meet at 6:15 a.m. at the Kahala gas station. Have fun!

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

The Red group went out on Sunday for another 8-mile run starting at 6:00 am from the HMC meeting spot. We ran at about a 9:00 pace out to the Kahala gas station and back to Kapiolani park for a total running time of about 1:15:00. It was a great day for running, especially in the early morning, with nice breezes and overcast skies.

If you’d like to join the Red group next Sunday, we’ll be meeting up again at 6:00 a.m. at the HMC meeting spot for another 8-mile run. Please be prompt, since we plan on being back in time for the morning talk at 7:30 a.m.

Happy running!

Pink Group by Hao Yang:
(Pace 10:30 – 11:30 minutes per mile)

The Pink ran 2 miles before the talk, and 6 more after. A total of 8 miles. We are very happy to ran together with our veteran runner Leslie. We were also joined by several first time clinic runners. It was so great to run with all of you!

Da plan:

  • Next week, pink will be meeting at 6:30 a.m. – 5 to 6 miles before the talk, and 2 to 3 miles after.
  • The week after next week, May 7, is the spring picnic. Pink plans to meet at 6:30 a.m. and run our 1st 10 miles.

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

The Silver Group dodged the rain this morning as it finished a 7.5-mile run just as the showers began to bless Kapiolani Park. Our group of 17 runners was led by Alberto and Ron today, and included Koko, Melissa, Coach Jun, Lee, Cody, Russ, Speedy Joe, Paul, John T., Carl, and a few others whose names I still need to learn. We also crossed paths with Samantha from last year’s group and ran for a short time with her and beautiful golden retriever. It’s always good to see Silver alum. Any time you want to rejoin us for a Sunday run, please come on down.

The Silvers were filled with excitement and energy this morning as we took off at a fast, 10-minute-per-mile pace heading up Diamond Head Road to triangle park. At the park we adjusted out pace to a more silver-ish speed and headed on. We ran down 18th Avenue to Kilauea and out to Kahala District Park where we stopped for water and restrooms before turning back for home via Farmers and the other neighborhood roads. We took advantage of the neighborhood water fountains until reaching triangle park again and running back to Paki Avenue for snacks and cool-down time.

Homework: Two to three runs during the weekdays for 1 hour each at a comfortable pace with a rest day in between.

Tip: Find a buddy to run with on homework days, if you can. It makes the running go by easier and you’re more likely to stick to your training if there’s always someone depending on you to run with them.

The runners high moment: Finding places on your running route where there’s loaded fruit trees hanging into the sidewalk area (public domain), that you may or may not pick to enjoy later. However, please don’t wear a Clinic t-shirt if you’re picking those fruits. Some people don’t necessarily agree with the public-domain viewpoint.


  • 4/30/17: Another 7+ mile run to get us ready for May when we’ll look at pushing our mileage up to 8. That’s when we get to the gas station and buying snacks mid-run becomes an option.
  • 5/7/17: Possibly a shorter run of 6 – 7 miles, so we can get back to eat at the Clinic Picnic. Bring your families to the park to join us for the picnic. It’s a potluck and cost is $1 per runner and each guest. Suggested things to bring that day:
  • Folding chair, mat or blanket, or all three;
  • Your favorite food item to share with the clinic; and


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

Approximately 20 members enjoyed another 6 mile run today. Staffer Richard led regulars Elaine, Elena. mom Mika with son, George, and daughter, Yuna, Keiko, Russell, Russel, Scot, Andrew, Jim, Michael, Francis, Quen, Ariel, Mac, Blair and a few others who will be acknowledged shortly. Next week will include Kahala Avenue.

Remember to continue to do two homework runs of one-hour each.

Other simple tips (from last week):

  • Consider bringing a water bottle to keep you hydrated between water stops and to minimize the wait time at the water fountains.
  • Make sure that you apply sunscreen, and
  • Look into UV protective sun shades. Eye protection from UV rays is so very important, especially in your latter years!
  • As we get into the 8+ mile runs, you may wish to consider supplements such as gels, pretzels, jelly beans, gummies, etc. to supplement your body’s loss of essential nutrients. This would be the time to test your body’s efficacy, response, and reaction to various supplements.
  • You will also need to begin thinking about pre-run routine including your meal (and alcohol consumption) from the night before, as well as your breakfast food consumption that brings about the best result.
  • Finally, if you participate and are diligent in homework runs, then you will likely go through two pairs of shoes during training. Now is the time to find the best type of shoe for your stride and gait. If you are still wearing those 6-year old pair of Nikes or Asics, now is the best time to consider replacing them. You will be pleasantly surprised at how comfortable and forgiving a new pair of properly fit running shoes feels on your feet. Your knees and joints will thank you, as well.

These are all very important factors to consider in making your Sunday clinic runs and the marathon day run as enjoyable as possible. Last but not least, please feel free to ask your group leaders any questions that you may have. Collectively, they have decades of running experience, both positive and negative that they are more than willing to share with you!

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

Today we had 23 runner’s start out on a beautiful Sunday run. We finished 6.2 miles at overall pace 14.04. It’s already getting warm so telling people they may need more than water. Carry some Gatorade or gels, bars or snacks when we start on our 8 miles next month. We will head out to the gas station on Kahala so maybe just bring some extra money for a snack. Do your homework, at least 2 more one hour runs during the week.


Sweet 16’s by Annette Hayes:

Mahalo to Dr. Titchenal for the informative talk on nutrition. Now we know the significance of replacing water and carbs after exercising. Thank you for the volunteers who supply the snacks every week. The pretzels tasted especially ono today, along with the apples and bananas.

The Honolulu Marathon Clinic is the place to be seen on Sunday mornings. It was particularly evident today as we headed out, why the single file rule is so important. Being courteous and sharing the pavement with others makes the experience enjoyable for all. While we each may have our own personal goal, the ultimate goal is to finish the Honolulu Marathon, and to have a good time training for it. The Sweet Sixteens welcomed another large group of 19 enthusiastic walkers who came back to challenge their bodies and brains. Our “arduous journey” (trek) took us up Diamond Head to Triangle Park. We walked through the neighborhood, turning around at Elepaio, then back to the snack station. Learning everyone’s names is still a challenge, as are the word puzzles. It makes the walk more enjoyable. Was it really only 6 miles?

Peter talked about protecting the skin with sunscreen, eye shades, and hats. I want make a correction to my statement last week: UV sun damage to the eyes causes cataracts not glaucoma.

Enjoy the homework runs and see you next week!

Green 15’s by Lou Crompton:

Thank you Dr. Titchenal for pointing out we need more than [Gatorade] for our salt supply on marathons… The Green ones started [and finished] with 26 in the corral today [the whole Realty office returned!]. We even had a visitor from the Intermediate Group… wanted to see how we could leave later, go the same distance, and finish quicker… geez, it’s a little more work to train for a quicker marathon finish time… Green ones skipped up and down the hills on our RT to a favorite watering hole where we all showed appreciation for the free ice water… waves for the humans, rubs for the dog. That little trip turned out to be 5.1 miles and took 1H 17M for an overall pace of 15.1 m/m. Each of our Sunday outings has been between 15.4 and 15.1 so we’re making an effort to stay in the 15 pace range up, down or straight ahead, and getting out of our pit stops sooner than later. It’s a long way to marathon day, but we can already see that 6-35 is doable for us green beginners. And thanks to not only Green 15 staffers Scott and Willard for the refreshments, but also to Susan from the walking group who joined in. I wonder if after hearing the morning talk about sodium if one of the trio ran out to pick up some welcome pretzels? Next week Green Team will add on about 1/2 mile. We’ll all miss Nana, but someone has to sell that property… Aloha

Golden 14’s by Dean Takashige:

We had a good turnout, nice to see all those smiling faces. We ran Diamond head in reverse starting on Monserrat Avenue. As a change of pace. The weather was nice and cool for most of the run.

Everyone did well with no real questions or issue. Reminder that May 7 is out first picnic…

We ran a total of 5.25 miles and burned about 510 calories. Keep up with your homework and we will see you on Sunday.

Da Comment Corner:

Let’s get ready for our Spring HMC picnic! Lots of goodies and treats.

“Are you a Runner?” (the Comaraderie of Running):

I have met and made so many wonderful friends through running (as I’m sure of most you have as well); my first comment when I meet someone who looks familiar but is not quite recognizable is, “are you a runner”? No Sam, it’s not a pick up line but just a natural comment that comes out because of the many running friends that I’ve met throughout the years.

See you at the water stops!