Author Archives: Blair Hoashi

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.

Upcoming:

  • 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.

Beginners:

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:

http://honolulumarathonclinic.org/ability-groups/beginner-group/

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 honolulumarathonclinic.org => 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!

Blair

Blair’s Weekly Update 03-12-2017

Doc’s Talk:

Doc welcomed everyone back and summarized how and what our 45-year-old clinic is all about. Approximately 200 runners were on hand to listen to Doc’s always motivating comments.

Shoe Talk – March 19 and March 26:

Next week, March 19, our always informative shoe talk by Running Room manager, Gaston, at the Running Room will start at 9:00 a.m. As many of you know, shoes are the most important part of our running “arsenal” so much attention should be focused on them. This week’s talk is geared toward our beginners while next week’s talk for the more experienced. Everyone is invited to attend either one or both. Discounts on shoes and other items at the Running Room will be available to attendees.

Group Reports:

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

We ran about 9 today, with some folks going about 12. Next week we meet at the Kahala Aloha gas station at 6:30. :0)

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

We had 11 runners today, many returning to the Pinks after the break, some moving up from other groups, and some new to the clinic. Welcome to all!

Leaders Hao and Rosie ran with Rick and Richard, Michael and Michael, Arleen, Jeff, Bruce, Lorna, and Unyong on the 10 route. We averaged a perfect ten running pace and hit all the water fountains on the way. We talked about the function of the LSR – long slow run – building the base for endurance running and learning to listen to the body’s cues while holding down the pace.

Next week Hao has table duty and the first shoe talk is at 9:00 a.m. at the Running Room on Kapahulu Avenue. Aimed at beginners, attendance at this informative talk will score you a handsome discount on shoes. The talk for more experienced runners is a week later. Same great benefit!

To be sure we get our hour in on those Sundays, we will meet at 7:00 a.m. and lap the park and zoo before Dr. Scaff’s talk. Then we’ll run some more and end up at the Running Room. Bring your credit card in case you see something to buy.

Remember to do two one-hour runs during the week

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

Welcome to the 2017 season! We had a good bunch of returning Silvers. And a special welcome to the new runners who joined our group – I hope you have fun and we look forward to getting to know you throughout the year. We are certain to have another great season. Alberto, Byron, and Lynnae led 12 runners for our first run including: Speedy Joe, Russ, Hannah, Erin, Francis, Eric, Lee, and Cody. The group’s pace for our first 6-miler was on target heading out, but a little quicker on the return, which may have been due in part to seeing all of the Rainbow Ekiden runners racing along Diamond Head Road. We missed many Silvers who ran the Rainbow Ekiden today. Unfortunately, weather conditions were hardly welcoming as it was extremely humid! Hopefully it’s not an indication of how summer will be. However, it provided a nice opportunity to talk about hydration and pre-run preparations.

Tip: Be sure to have breakfast with a glass of water before you come out to run. Improper nutrition can result in a lot of problems during your run. Breakfast should be consumed about an hour before a run, but a small snack like a banana or toast might be okay 30-60 minutes prior. Remember, a runner’s tummy likes to be empty, but you first need to make sure it’s got sufficient fuel. Everyone’s different, so you’ll have to experiment to find out what works for you. You shouldn’t start a run stuffed, but it’s okay to start feeling hungry during the last 2 miles.

Homework: For those of you who need to get back into shape, you gotta start doing your homework runs. Start with two 45-minute runs during the week (Tuesday/Thursday or Wednesday/Friday). There must be a rest day in between your runs to allow your muscles to recover.

Reminders:

  1. Shoe Talks at the Running Room will be 3/19 (for beginners) and 3/26 (for all others). It starts at around 9 am. Please make time to attend at least one and ask questions to get into the right shoe.
  2. Please register on the Clinic’s website. While there is no charge, this is how the Clinic can keep track of its runners, and especially for safety purposes. You may be purged from the HMC database if you do not register, and may no longer receive Blair’s newsletter.
  3. There are 2 primary rules that we want to enforce this year: (1) be safe; and (2) be kind. We run single file as a courtesy to others, and signal one another for any obstacles to avoid (ie. Holes, hydrants, and poo). Hand signals work best.
  4. Informal Hapalua training – we will do extended (optional) training for those who are preparing for the Hapalua. We’ll tack on a few extra miles each week by running around the park, with the longest run being on 3/26.

Only 40 more Sundays till marathon day. As always, if you have any questions regarding marathon training, please ask the staff volunteers. We are here to help. Go Silvers!

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

Approximately 25 members were part of a very enthusiastic group led by staff leaders Richard, Guru Sam, Rich, the mother and son duo of Mika and 12 year old George, along with senior members like the two Russ’s, Elena, Hannah, Michael and many more(apologies if I missed you; I’ll get to you next time). A nice brisk jaunt to Triangle Park, approximately 4 miles was the route today. This will be our primary route for the month of March with a 2-mile increase in April. Some of the more seasoned veterans ran a few more miles to supplement their training. Remember the Shoe Talks next week and the following week. We’ll see everyone next week! Homework!

Beginners:

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 in the every one 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 honolulumarathonclinic.org => Sunday clinics => 2017 registration form and register yourself for the 2017 clinic.

Sunday we ran 1 hour and 16 minutes, 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!

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 Monsarrat. 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

Sweet 16’s by Annette Hayes

Welcome to the start of the Honolulu Marathon Clinic. Dr. Scaff discussed the history behind the Marathon Clinic. Peter gave the announcements. Don’t forget to register for the HMC (go to honolulumarathonclinic.org and look under Sunday clinics).

We had an enthusiastic group of 22, plus a little one in a stroller. Leaders were Annette and Pam. Cliff claims to be retired, but he is a great source of information. If you ever get lost, look above the crowd, for his hat. Our goals are to learn the names of our fellow marathoners as we train our bodies and our minds toward the ultimate goal—to finish the marathon.

It was a beautiful day for a walk once around Kapiolani Park and then around the Zoo. Walking in single file, we were able to share the sidewalk with others. At the first water stop, we all took a drink of water, and learned the importance of drinking before we got thirsty. At the end our walk, we enjoyed a refreshing snack. Thank you, Stephen, for the bananas, apples and pretzels. Jeff’s mango bread is always something to look forward to.

Next week is the first shoe talk at the Running Room. This is a good time to learn about proper footwear. If you can’t make it next week, another shoe talk is planned for March 26. Homework for the week: go out for one hour on two other days this week.

Be safe, and see you next week.

Da Comment Corner:

Back to basics – lamp post to lamp post:

As with most beginners, starting up is a difficult task but a slow and easy start will prove very rewarding in the “long run”. When doing “homework runs” at Ala Moana/Kapiolani parks or around the Ala Wai, there are lamp posts along the running path. So, running to a lamp post, then alternating with a walk to the next lamp post, and just continuing this “pattern”, will help to get runners started. After a while, adding two lampposts on the run, then another and another will be a gradual progression to your training. Soon, 12 – 18 milers will be a very manageable task. So just think – “lamp post to lamp post”.

For injured runners, this strategy might work well when trying to rehab back to form – I’ve been taking my own advice for the last few months (knee surgery) and slowly trying to get back to “normal” mode.

Have a great rest of the week!

See you at the water stops!

Blair

Blair’s Weekly Update 03-08-2017

Aloha folks!

It’s another start for our Honolulu Marathon Clinic this coming Sunday – Dr. Jack Scaff and the 2017 staff members welcome everyone back to our 45th year of helping members to promote a healthier lifestyle while also training for the Honolulu Marathon in December. For first timers – great to have you join us -welcome!!!

Shoe talks, picnics, bus runs, Turkey Trot, and other events are scheduled in addition to Doc’s always informative weekly talks.

Just a quick note – our Shoe Talks are scheduled on the third and fourth Sunday in March so staff leaders please schedule your training accordingly.

We look forward to seeing everyone there!

See you at the water stops,

Blair

Turkey Trot 10-mile run, Thursday, 11-24-2016

The Honolulu Marathon Clinic invites you to participate in the 2016 Turkey Trot!

*This Thursday, November 24, 2016 – Thanksgiving morning*

Preregister on-line at http://honolulumarathonclinic.org/turkey-trot/

Then bring the entry fee ($7 for preregistration, $8 race morning) to the Kapiolani Park Bandstand at 6:30 a.m.

This annual 10-mile run is a “predict your time” event – so anyone can be a winner!
No watches or timepieces of any kind, including mobile devices that have a clock, so leave them in the car or at home.

Prepare for your Thanksgiving feast with a brisk 10-mile run, …and Malasadas from Leonard’s Bakery at the finish line!

Join the fun! Entries are limited to 1,500 so preregister now.

Go to: http://honolulumarathonclinic.org/turkey-trot/

Blair’s Weekly Update 11-13-2016

Table Duty
Much thanks to Rosie (who just flew in from New York after her marathon) and Susan for the great table duty goodies!! Your efforts are truly appreciated!!

Turkey Trot – November 24th Volunteers and runners needed.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station. Some folks ran a little more than 17 miles, and some did more. Remember we have the turkey trot on the 24th, which a “watch free” 10 miler to assist with pacing. See http://honolulumarathonclinic. org/turkey-trot/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

Red Group by Stephen Cole
(Pace: 9:30 – 10:30 minutes per mile)

The Red Group went out on Sunday with Lisa, Linnea, Steve and Chris for another 18-mile run. Congrats to all the runners in the 1/2 marathon. We started by running 11 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 18 miles. It was a great day for running with nice breezes and some clouds. We ran at about a 9:30 pace for a total running time of about 2:51:00.

Next Sunday we’ll be doing our last 20-miler of the year and starting at 5:00 from the 2nd beach park.

Happy running!

Pink Group by Leslie Ragodos
(Pace: 10:30 – 11:30 minutes per mile)

Today Brysen, Micah and Leslie were joined by a familiar face, Ryan O., for our early run of approximately 7.5 miles. Ryan has returned from running the Portland marathon in October. Congratulations, Ryan!

Rosie was back this week. She and Susan provided the snacks and refreshments. Thank you to all the volunteers that provide our snacks and refreshments every Sunday. Rosie completed the New York marathon last Sunday. Congratulations, Rosie!

Bob joined us for the second part of our run and continued with his own route. We completed our run today with about 8 miles to Aloha Gas and practiced returning via Kahala Avenue, for a total of around 15.5 to 16 miles on this beautiful cool and breezy day.

Next week, the Pink Group will meet at 6:15 a.m. at Kapiolani Park and run a total of 14 miles as we continue to taper.

Be safe and have a great week!

Silver Group by Lynnae Lee and Carl Silva
(Pace: 11:00-11:30 minutes per mile):

The Silver Group was split up this morning as many of its members were participating in the final race of the marathon readiness series, including Lynnae, Paul, and Melissa. They all looked strong when spotted along the course. Kara, Trieu, and Lee (sorry if I missed anyone) met early for a 16-mile run starting from Waiholo, and Carl started from Maunalua Bay for a slow recovery run after missing some prime training due to injury. Tuan was also spotted training alone along the route. Everyone’s doing what they can to get ready for the marathon that’s less than a month away, now. Keep your training up. It’s almost here.

Just being around runners participating in today’s half-marathon race was energizing as instincts to keep up with the pack kept kicking in. It was a good reminder that we can lose track of our pace very easily in race situations and begin to run too fast. The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

Homework: Last week of high mileage, whatever your high has been. Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can.

Tip: Get ready for marathon day. Not only should you have your clothes and shoes picked out already, but you should also consider bringing a small flashlight or headlamp to prepare for the dark conditions on marathon morning. You don’t want to walk into a pitch-black porta-potty hoping for no surprises. Things like sanitizing wipes, toilet paper, rain gear (aka trash bag), clothing you’re willing to discard after you’ve warmed up, may also be considered.

The runners-high moment: #1 – Catching sight of someone you train with when you’re out running and they’re taking part in a race. It’s inspiring to see how well they’re doing and also nice to see a friendly face along the route. #2 – Passing runners on Kahala Avenue during a race, knowing that your training has prepared you for a strong finish. #3 – Seeing supportive friends along the course, at the finish and the water stops.

Upcoming

  • 11/20/16: Last long run of 13-14 miles. Early group can meet at Waiholo at 6 a.m. to run out to the 2nd beach park then turn to head to Kapiolani Park and get there by 7:30 a.m. for Doc’s talk. This will be our last early meeting at Waiholo (*sniff).
  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Shout Out Corner: Congratulations to the many happy HMCers who completed the Val Nolasco Half Marathon on 11/13. Smiling finishers included – Paul, Melissa, James, Hong, Sam, Cassie, Rick, Tony, Henry, Terry, Cindy, Jan, Ivie, Leo, Miyuki, Robert, Sharon, Asami, John T. and Jun L. It started out to be a humid morning before the breezes kicked in. Good job, your HMC training is proving itself well. Hopefully your race experience will transfer to continued success on marathon day!

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

This week, White group runners were taken through the front portion of the marathon route to familiarize themselves with the surrounding areas, distances, landmarks, restrooms, etc. With 13 in tow, Leaders Richard x 2, Sam, and Jessica led the group in and out through Waikiki’s walkways and byways to Ala Moana Park, then on to Ward Theaters for a short water and restroom break before heading out to downtown. It’s a good thing everyone was well equipped with water bottles, as once we left Ward area, there were no water fountains until well out of downtown. After circling through downtown, we welcomed McKinley Car Wash’s cold water fountain where everyone was able to re-hydrate. Running in uncharted territory along with multiple stop and go traffic lights helped to keep the group together throughout the entire run.

It was comforting to know that after 8-1/2 months together, the group is bonding very well and is validated by the amount of laughter and conversation that occurs during the run.

This week’s runners included: Richard, Richard, Jessica, Melyssa, Russ H., Yumi, Darby, Elaine, Mika, George, Sam, Shan, Chantel, Kamaile, Andrew, and Evan. We did miss Elena (trip), Francis (trip), Sara, Blair (injured), Merr, Stefanie, and Ming.

A few shout outs
Best of luck and success in this upcoming weekend’s grueling cheer leading competition, as Coach Kamaile brings her team to compete at the Blaisdell! We know you will do well! Don’t forget to show up on Sunday to run with us!!!!

Congratulations to Lisa on a new addition to her family! I suppose we can excuse your absence over the past 9-months.

Welcome back Melyssa from her goodwill medical mission to Cambodia. You have made each of us a better person through the sharing of your experiences. – Thank you.

Last but not least, a bitter-sweet bon-voyage to our veteran runner Ming as she embarks on a new, exciting, and very important career position in Washington D.C. We believe that Ming will be incommunicado for several months as she explores the Smithsonian and its vast offerings. We have enjoyed your company while running and hope that you will continue to run where you relocate (even if it is cold or colder) … You will always be our dear friend.

The group clocked anywhere from 12 to 14 miles depending on whose GPS device was being referenced but we all preferred the 14 mile reading over the rest.

Finally, some last minute notes
Don’t forget to protect your eyes from the sun’s harmful UV rays.

Turkey Trot in two weeks. Rid yourself of any gluttonous Thanksgiving guilt by running early Thursday morning! If you don’t feel like running or are unable to run, please volunteer to help with the TT. Sign-up sheets on Sunday! You may even be able to catch a glimpse of long time elite runner and white group leader Dwight volunteering!

See you all on Sunday!

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

We had 19 eager runners this morning. We decided that we would do 14 to Nelson’s Oasis due to not doing enough homework last week. It was really Hot and Humid from the start. Andy left us at Triangle Park due to work calling. 4 turned around at the Aloha gas station because they had already done 4 miles before the clinic. We did quick water stops except when we got to Nelson’s so our time seemed fast. We did 14 miles @ 14:45 pace which included the stops. Next week we will meet at the clinic, but we will run the beginning route through downtown and back. Should come out to a 12-miler.

If anyone has donations for door prizes for the Turkey Trot please bring them to me next Sunday.

Beginners:

Green 15’s by Lou Crompton:

We had 9 at the start line today [plus 1 making food]. Definitely tapering back, only went out for 14 miles today… sure didn’t seem like much… and with a cool morning temp, a bit overcast, and decent trades… well no wonder we got back quicker than anticipated. Comparing a few time machines we concluded not everyone clicked the buttons at the same time… our overall pace was between 14.9 and 15.1… that’s OK, we are the 15 group, we’ll take it. Big mahalo to Nelson for surprising us by being open at the oasis. And mahalo plenty to our own lovely Dr. Susan for playing hostess-with-the-mostess today, along with a star from the NYC Marathon – Rosie who even brought a family member to help with the refreshments… thank you all. Next week we taper some more and plan to visit the oasis for the last time this training year. Do your homework runs; ok to taper back those also. Have you thought about how much $ you save by being in the HMC and Green 15 instead of jogging with those pay-to-play organizations? 30K last week and 1/2 marathon today each cost $60 or $65 elsewhere… how much did it cost to do the distances with us? You are a winner! Aloha

Da Comment Corner:

Ready:

If you have been doing your homework over the course of the Clinic’s tenure, you are set to go! Maintain, relax and taper!!! No need to increase your mileage or efforts – you are ready! Congratulations on all of your hard work!

Malasadas/No Garmins:

“I went out too fast or I didn’t pace myself properly”, are the two most common comments I hear from disappointed finishers shortly after their marathon.

For many marathon participants, pacing is going to be the most important part of one’s marathon experience. Participating in the Turkey Trot is a great way to reinforce your strategy. How I feel at a certain pace – does it equate to the actual pace that I want to run? Or, perhaps a “negative split” plan might be good idea to run your race? This event is geared specifically to prepare us for the “big event” – part of Dr. Scaff’s overall training plan. Besides, winners get great prizes and Leonard’s is a sponsor! Fresh malasadas anyone?

See you at the water stops!

Blair