HMC Footnotes 7-8-2018

Aloha and welcome to HMC Footnotes, the renamed newsletter to help keep our running community updated on what’s happening with the clinic. We hope you enjoy staying connected with the Clinic and using this newsletter to remain current in your training. We meet every Sunday from March until the Honolulu Marathon start in December, to train and have fun on the roads. Come back and join us if you’ve been out. It’s always good to see our fellow runners!

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

This Sunday, several members of the Pink Group met at 6:30 a.m. We ran along the Ala Wai and back through Waikiki before returning to Paki Ave for Doc’s Talk ( around 5.2 miles). We were joined by more runners at the park, and the Pinks continued our run to the gas station and back with an additional loop around Kapiolani Park for a total mileage of 14 miles.

Homework runs: 2-3 times weekday runs at least 1 hour each. Make sure to rest between your long runs. Happy running!

Upcoming: 7/15/18: Meet at 6:15 am at the clinic to run along Ala Wai to Magic Island and back through Waikiki (6 miles). We will run another 8 miles to the gas station and back after the talk.

Silver Group by Carl Silva and Lynnae Lee (10:30 – 11 minutes per mile):

The Silvers did their first, full 12-mile run at an average pace of 11 minutes per mile, on this breezy but hot, sunny day. The group was led by Lynnae and included Sandra, Ben, Brian, Kin, Ryan, Daryn, Kevin, and Carl. It was a challenging run with the inclusion of Baby Kilauea at the tail-end of the run, but everyone finished; Kin even tacked on 4 more miles to beef up his training. His recon run brought news that the water fountain and the faucet in the men’s room at the first beach park are not working. Hopefully the Parks Department can repair them soon.

The added miles were challenging to the group, but if we focus on making sure we do our homework runs during the weekdays, it will help our performance on Sunday. Keeping our bodies acquainted with running long distance in these homework runs, prevents us from feeling the shock of the miles on our long-run day.

If you didn’t know, Lynnae collects shoeboxes throughout the year and fills them with school supplies and other items for children who may not be so fortunate to have those things readily available to them. The boxes are packed and gift wrapped each year closer to Christmas, and shipped. She will be accepting shoeboxes and school supplies while at table duty on July 22, 2018, if you’d like to help with this very worthwhile project.

Tip: As the miles increase, so does the risk of injury. One of the most nagging injuries is Plantar Fasciitis. Dr. Scaff spoke of it a few weeks ago and noted that changing your shoes to a different brand from what you normally use, can help. It changes the points of pressure that are repeatedly placed on your feet as you run those long miles and may help you feel better. You may also try rolling your foot over a frozen water bottle following a run to relieve pain and reduce inflammation.

Runners High: delicious snacks at the end of a long run.


7/15: 12-mile run. meet at Waiholo at 6:30 a.m. to run to the park in time to hear’s Doc’s Talk.

7/22: 12-mile run. No leaders that day as Lynnae has table duty and Carl will be on a Scouting event. Bring Shoeboxes to Lynnae at table duty.

Black group by Maile Kondo Burgey (11-12 minutes per mile):

The Black group was led by volunteer staffer William, because group leader Maile was out of town. The members maintained a good pace, to finish a strong 12 miles. They didn’t go up Kahala Kill Hill, choosing to go on Kalanianaole Highway instead.


7/15/18: We’ll meet up at 6:45 a.m. to run 2 miles first.

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

There were nine of us in the Blue Group, this wonderful Sunday morning. Tannia, Mary, Tess, Alva, Hee Young, and Hunter started out from Waiholo St. and came to meet us at Kapiolani Park. They finished their 12-miler by heading back to Waiholo. Andy, Vijay, and myself headed out to Kahala Aloha Gas Station. I’ve just returned from running the Gold Coast Marathon in Australia last Sunday, so decided not to push the mileage today.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

Green 15 by Lou Crompton (15 minutes per mile):

Our thanks to Dr. Titchenal, for his talk on nutrition (and answering the potato chip diet query). Green Team had 14 in the corral this morning for a 10.5 mile hike up and down the hills – went out to Beach Park 1 and back via Kahala Ave. (hot & no trades as usual) in a time of 2 hours and 42 minutes, for an overall pace of 15.4 minutes per mile.

Thanks to Susan and George for the plentiful refreshments. Our collective thanks to Carl for attempting to reboot the HMC newsletter. Aloha


7/15/18: We go out for 11 miles, goal of 30 miles per week at this time.

Sweet 16s by Annette Hayes (16 minutes per mile):

The Sweet 16 walking group is now up to 12 miles. Our goal is to increase our mileage by a half mile each week. Continue your homework during the week and remember to drink water.