HMC Footnotes 7-22-2018

Running Buddies by Lynnae Lee

Running buddies are the best and become an invaluable resource throughout the marathoner’s journey. Who else is crazy enough to put in the same hard work, dedication, and is willing to hang around your sweaty, stinky self as you rack up the miles? Running buddies will talk your ear off and maintain an intellectually stimulating conversation to make the hours and miles seem much, much shorter. Running buddies can understand your passion, determination, and drive to endure when others can’t. They provide reassurance that you’re not crazy. Running buddies will encourage you to be a better version of yourself. You can never have enough of them, and you can never repay them enough. They are as necessary to your training as shoes and supplements. Let’s face it…no one wants to do a long run solo. Even the best that ear buds can supply gets boring after a while. But a running buddy will always keep the training interesting. They know the right time to deliver a laugh, a point of encouragement, or a good suggestion for the next pit stop. Never underestimate the power of a running buddy. Be grateful for your running buddies, and remember, the only way to repay them is to pass it on. As Dr. Scaff says: “We are all friends who just haven’t met yet.” Indeed, we are running buddies waiting to share the course.

Shoebox and School Supplies Collection

A big mahalo to those who donated shoeboxes and school supplies! Your generosity is greatly appreciated. Those shoeboxes will have another life as they are specially prepared for delivery to children in a foreign country this Christmas. The next opportunity to donate will be 8/19. Donations can be left at the snack table. Aside from school supplies, toiletries, tooth brushes, bar soap, toys, and stuffed animals are also appreciated. No liquids or breakables, please, and new or gently-loved items are preferred. For more information, please contact Lynnae.

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

Some Pinks started their morning run at 6:15 a.m. We ran to Magic Island through Ala Wai and back through Waikiki. Joined by some other Pinks, the group continued to the gas station and back, for a total mileage of 14.5.

Next Sunday (7-29-18), we will meet at 6:15 a.m. to run to Magic Island and back. After the talk, we will run another 8 miles to the gas station and back. We will run 14-15 miles total. Bring some type of energy supplement (gel, pretzel, gatorade etc.) for this distance. It is a good time to try different energy supplements.

Homework: 2-3 weekday runs, at least one hour each. Weekly totally mileage: 26-28 miles.

Happy running!

Silver Group by Lee Sonomura (10:30 – 11 minutes per mile):

The Silvers had 5 runners – Julie, Sandra, Gene, Trieu and myself. Lance met us just past the gas station for the run into HQ. Weather was nice at the start, but it did get hot and humid on the run in. We did only completed 10.5 miles. We ran the dog park and no baby Kilauea. I cut my run short for a family event and the group decided to follow me. Without Carl and Lynnae around, the group took a much desired break from the hill.  No big runners high. But we all enjoyed the moment – we were just happy to be done.

Side note: The only water at Wailupe Beach Park is in the women’s bathroom. The water fountain hasn’t been fixed yet.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between. Remain disciplined here, and the Sunday runs will be easier. Remember to hydrate Saturday to help sustain yourself for the Sunday run.

The runners’ high moment: Seeing former running buddies return to training, and catching up as if time stood still.


  • 7/29 – 12+ mile run with Baby Kilauea, but no shortcut from Triangle Park. After the nice break on 7/22, Silvers better be ready because Carl and Lynnae will be there!
  • 8/5 – 12+ mile run, with Kahala Avenue heading to HQ. Will need to start earlier, 6:20 .am.
  • 8/12 – Options: (1) Bus Run #2; (2) Silvers Special Run from Hawaii Kai Dog Park starting at 630am; (3) Boca Hawaii Norman Tamanaha 15K, race #1 of the Marathon Readiness Series.
  • 8/19 – 14 mile run

Obtaining race experience before Marathon Day is highly suggested. Here’s an upcoming race to consider: Hickam Half Marathon. This is a nice flat run. Around 750 runners. Shot gun start with a chip finish line for time. It’s an open course, so there may be cars on the road too, but given the time very few cars. Runners will need base access or be escorted in.

The 12th Annual JBPHH Half Marathon is on August 18 at 5:30 a.m. Entry fee until July 29 is $35 (includes a t-shirt). July 30 to August 17 is $45. Race day is $55 cash only. Info at Register at

Black Group by Maile Burgey (11 – 12 minutes per mile):

Total mileage → 13.59 mi including early bird run. Welcome back Lou, and welcome to Kat & Matt for joining us. It was another high humidity day, so that everyone felt “heavy”, but we completed the whole route as a group. Nobody dropped off today, yay! July is the last month to go up the Kahala Kill Hill. It has been very hard and challenging, but has gotten easier over time. This is the result after hard core training. We feel our bodies get stronger each week. Everybody did a great job, including the newbies. As the weather has grown increasingly hotter, be careful to drink enough water!

Next Sunday, we’ll meet at 6:45 a.m. for an early bird run. If you can’t make it, come by 7:30 a.m. to listen to Dr. Scaff. It’s important information, so don’t miss it!

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

A condensed group of Whites set out for its 12-mile run to Wailupe and back. We were led out by Richard, Paris, and Violet, who kept a fit pace of 11-12 minutes per mile. Other White group members included Mika, Yuna, Danell, Scott, and Jaime. The gusty trade winds again helped to keep the otherwise hot-hot run a tolerable one.

Along our route, we saw Elena, Yumi, Ariel, and Janelle who had started out separately earlier and finished as we were going out. It was also nice to see Darby return to the HMC after a two-year break and correctly align herself with the Black group. We were also fortunate to have Evelyn (from the Silvers) join our group for a couple of miles. Welcome back all of you!

On our 12-miler, the White group once again spread out over the run course as one group kept a constant 12 minute pace, while the other half kept a consistent 12.5 to 13.5 minute pace. We all finished safe and sound with enough energy to partake in Henry‘s wide range of delicious snacks. Thank you Henry!

We will finish this coming week with 12-miles plus Kahala Avenue. We are hoping for brisk cool trades and light sprinkles of rain on Sunday. Don’t forget the sunscreen, sun glasses, water, and gels.

We are also calling out to Sam, Blair, Sara, and Edee to dust off those shoes and fill up that water bottle… as misery loves company!

See all of you on Sunday!

Blue Group by Ron Alford (12:30 – 13:30 minutes per mile):

The Blue Group started with 7-8 runners but quickly dropped to only 3 after Triangle Park as everyone else seemed to have someplace else to be! At Triangle Park Ron talked about How to tackle hills – shorten your stride a bit, lean slightly from the ankles into the hill keeping your posture straight with head up and shoulders back, try to focus on the ground in front of you (rather than the top of the hill) but don’t let your head drop. When you focus on the top of a hill it doesn’t seem to get any closer – it seems like you are getting nowhere. But when you look at the ground in front of you, you see it disappear beneath your feet and realize you are steadily progressing up the hill. If the hill is challenging you, consider using an effort-based pace rather than the same pace as flat ground running. Use the same effort running up the hill as you do running on flat ground which means you will slow down but you can always make it to the top of the hill. Your mind will try to convince you that it is still hard because it is a hill, but don’t listen. Just keep going using the same steady effort you use on flat ground and you will arrive at the top before you know it!

Anna, Sharon, and Ron took a refreshing stop in the beer cave on the way out to the first beach park. *Alert*: The water fountain at that first beach park is not working! The three of us started back to the Aloha Gas Station. Sharon headed home as we turned off Kalanianaole Highway at Waiholo, so Anna and Ron ran back to Triangle Park (where Anna had parked earlier) and Ron ran home for a total of 13 miles. The average pace was 13:01. Everyone did a great job on a really hot day. We all missed Val who wasn’t feeling well today. Feel better soon!

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

Dr. Scaff mentioned that the feet swell after some time or distance of exercising… mine do at around 1/2 marathon distance. Get those marathon shoes 1/2 or full size (preferable) longer and wider. I use 4E for longer distance shoes; the narrower width gets too snug. All groups will probably be doing 1/2 marathon distance or more starting in August, so get those longer/wider shoes soon. Our Green 15s had 17 in the corral today, including our former (not old) pace leader Rosemary, and we had one of our ladies bring a friend today for her first time with the HMC… nearing the end she thought maybe some more personal training before a revisit to the 15 group. Any former Green ones are always welcome back… and we would welcome folks from “faster” groups who want to finish their marathon in 6+ hrs… some fast people finish in 7-8-9 hrs… so come visit.

Today we went out for 11.5 miles in 2 hours and 57 minutes for a pace of 15.4 minutes/mile… too bad we had some “long” lights along the way. We may go 15 downhill and 15.8 uphill, but overall we’re in 15 pace range. Did anyone notice that today we did 3 times the distance of our first meeting in March? Congrats to Green Team! Thanks to Henry for all the refreshments. Be sure to do your home work…it’s very important now as we increase mileage. It’s OK to do your run in the AM before work, or PM after work, you don’t have to do long distance over lunch time like a dummy (me); and, yes, it’s OK to do it on a treadmill in an air conditioned room. But just do it! Sign up for August 12 Bus Run if you haven’t already. Aloha

Next week: 12 miles as we visit beach park 2.

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

Can you believe we are already half-way in our Marathon training? It is true: time flies when you are having fun! Our group of dedicated walkers set out on our journey on this hot and sunny day. Thank goodness for the trade winds to keep us moving along. We did another 12.5 miles, turning around at Wailupe Park. Thank you Henry and Lynnae for the watermelon, assorted fruits and wonderful baked goods. Remember to sign up for the bus run on August 12. Continue your homework during the week.