Author Archives: Blair Hoashi

Blair’s Weekly Update 05-07-2017

Doc’s Talk:

Doc spoke about post-race collapse and hydration under sunny skies today. (Quite a contrast from last week’s downpour).

HMC Picnic:

Many groups have exclaimed, “we run to eat!” Although our runs were a bit diminished, the volume of food at our buffet offering was not. This was a great way to get to know our fellow runners! Many brought their latest creations while the HMC classics were there as staples to be enjoyed. Zippy’s chili and rice, Burt’s beans, Myung’s Kim Chee fried rice, and another member’s Japanese chirashi rice were a few of classics amidst the mounds of delicious creations contributed by our members. Oishi!

Group Reports:

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

Hi folks,

The advanced group welcomes everyone. We ran about 10-11 today, and stopped by the Marathon Clinic picnic. Next week we meet at the Kahala Aloha gas station at 6:15 a.m..

Have fun :O)

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

The Red group went out on Sunday with Steve, Sven, Linnea, and Lisa for another 8-mile run starting at 6 a.m. from the HMC meeting spot. We ran at about a 9:10 pace out to the Kahala gas station and back to Kapiolani park for a total running time of about 1:20:00. It was a great day for running, especially with temps in the low 60s and steady rain. Unusual for Hawaii!

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 a 10-mile run. We’ll do an out and back for 6 miles first, and then a loop around Diamond Head for the last 4. Please be prompt, since we plan on being back in time for the morning talk at 7:30 a.m.

Happy running!

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

The grand question of “Why do Marathon Clinic runners do what they do?” was answered today: “We run for food.” On this Clinic Picnic Sunday, Lynnae led a group of 12 hungry runners out to the Kahala gas station and back for our first 8-miler of the season. The group included Frances, Tony, Attila, James, Cindy, Melissa, Kevin, Kin, Koko, Cody, and Carl.

The Silvers sped up Diamond Head road a bit faster than usual, with favorable sunny and breezy running conditions. Thoughts of aching muscles and straining lungs were replaced with strategies of making a plate and finding shade when the run was over and we’d get to eat at the picnic. As the run progressed we saw our original plan of running between 6 to 7 miles, stretch to running a full 8 miles. We were running at such a strong pace if we turned around too soon, we’d get back to the park too early. Luckily we got in the extra mileage to earn ourselves the right to eat what we wanted without guilt.

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

Tip: As our runs increase in mileage, begin to look at the various types of supplements out there for you to take on the course. Some people like sugary gummies and gels, others prefer salt tablets, and some use a combination. You may not need anything, as everyone is different. Find what works for you in this training time.

The runners’ high moment: A post-run get-together under a shady tree with fellow runners, good food, and plenty of laughs.

Upcoming:

  • 5/14/17: 8-mile run out to the gas station in Kahala and back. We’ll soon be adding Kahala Avenue to the running route.
  • 5/21/17: 8-mile run. The Honolulu Ekiden and Music Festival will be happening, so the group will be smaller and parking around Paki Avenue may be tight.

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

A group of 21 hungry white group runners took on an abbreviated run of 5.5 miles under blue skies and stable trades to finish in time to partake in the first HMC picnic of this season. The group was led by former Black group leader Ivan and current White group veteran Francis. Ivan’s Black group training pace started the group on a quick 11:00+ mile/minute pace that soon settled in to a comfortable 12:00 – 13:00 minute pace. (We know it’s not your fault as you were heavily influenced by Francis!)

Based on a recommendation from Blair, the group shortened its first 8-mile run down to 5.5 miles to allow sufficient time to retrieve their pot luck contribution from their car and set up before all of the running groups returned from their respective treks. The group of 21 runners was quite impressive and everyone appeared to have done their weekly homework runs. I think about the 21 runners today and how large the group will be when all of the veterans from last year return to train. It will be a welcome and impressive site!

On an individual level, it was nice to see Kamaile return to the group after recuperating from her extended post-vacation cold that left her at 85% – 90% capacity on Sunday. You most definitely burned off any residual head cold in the hot running weather that we encountered. HMC was also grateful and very surprised to see veteran White group runner Dwight after being absent for over a year due to a leg injury. Congrats on your return appearance and thank you for volunteering to help with the picnic. We hope to see you in the upcoming weeks! We also hope that Blair heals and can rejoin the group very soon. Also making a special Ekiden training and recruiting appearance was Silver group veteran runner Evelyn, who joined the group to train and recruit (successfully) for the upcoming Ekiden. Another Silver veteran Scott also caught up with the group at Triangle Park and made his way back in the company of the White group pack. Another welcome surprise was seeing White group new mother – Monika and her lovely baby!! We were so out of breath and lagging too far behind to stop to chat and admire your beautiful baby but we will surely make it a point when we see you next Sunday.

The usual runners, included Andrew, Elena, Elaine, Jaime, Danell, Mika, Yuna, George, and many new runners whose names I was not able to obtain in time. Most assuredly, I will ask for your names next week!!! All in all it was another great Sunday. We all look forward to next Sunday when the group takes on its first eight-miler of the season. Remember two homework runs of at least an hour each. Sunscreen, sun shades, water bottle, and supplements! You will hear it every week… See you in a few days.

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

We had a great turn out for our Blue Group this morning. Most of the group ran 6 miles with Andy to head back for the picnic. I was feeling guilty not making up last Sunday’s miles during the week so took part of the group out for 8.5 miles at 14-minute pace. It’s back to usual hot temperature for running and the water fountains have not been reliable. Good time to start practicing what you want to drink and eat during the Marathon and how you want to carry it with you. The rest of the month we will be doing 8 miles. Thanks to our Group Leader Maile for manning the sales/donation table while we ran today. Lots of great food and camaraderie at today’s picnic, thank you everyone for coming out today.

Beginners:

Sweet 16s by Annette Hayes

What a beautiful day for a picnic!! The warm sun and trade winds made it a perfect day to be out on the road. We had a large group of 23 enthusiastic walkers. It is encouraging to see the same faces. Walking with a friend makes the time go by faster. We did a short walk to Triangle Park and back, 4.5 miles. Next week we will try to make up the difference. We came back early so we could enjoy the good food and fellowship. Thank you to everyone who brought food. There were so many different things to eat. Good thing we went for our walk first. Since it was a short walk, maybe you could lengthen your homework miles during the week. The daylight hours are longer now, but if you are like me, the day is still too short.

Thank you to the Runner’s Route for the discount card. Wearing the proper gear is so important. Now is the time to experiment with the clothes and shoes you will wear on Marathon day. You do not want to wear anything new on the day of the Marathon.

Be safe, and see you next week. It is Mother’s Day, so we will honor our mothers by going out to play with others

Green 15s by Lou Crompton:

OK, now we know… after we pass the finish line, we drink warm cola, chocolate milk, beer, coffee and water… not necessarily in that order. Post race collapse does happen and if you feel “wheezy”, let people around you know… sit or lay down … drink. Stay hydrated during and right after your long run. We had 26 green ones in the corral today… “should have” had 26 last week in the rain! Please come to HMC training runs rain or shine… you don’t know what the weather will be on marathon day … come to HMC to practice in all sorts of conditions. Schedule today was 6 miles, but my faulty watch only counted 5.9. It also was a tad off with a time of 1H 28M… that’s close to 6.0 and close to 15.0. Watch must have gotten wet last week in the rain?? Next week it’s 6.5 for the green ones. Great day today for a picnic and a nice turn out. Refreshment tables runneth over with food… kudos to the folks helping behind the tables and especially for chasing away flies – that’s an important job! Personal food fave was the multilayer / multicolor “jello” from Annie. Think about how difficult & time consuming that is to make. Last, but not least, mahalo to Maile for doing double duty – gets all of us the discount from Runners Route and then stays to sell a ton of HMC merchandise. See you all on Mother’s Day 7:30 a.m.. Aloha.

Golden 14”s by Dean Takashige:

First Sunday in May, our small group ran 6 miles with enough time to return and enjoy the first HMC picnic.

On the run we talked about starting now to experiment with things you might want to eat on the runs. As the runs starts to get longer and longer you will get hungry before we return.

We spoke briefly about chews and gels pretzels.. how to time eating them on the run … usually take a gel just before the water station then drinking couple cups of water to wash it down… we will be talking a lot more about this later during the training.

Right now is just food for thought. things to start thinking about.

Next weekend is Mother’s day and we will have a official HMC clinic same as usual.

Do your homework and we will see you on Sunday.

Da Comment Corner:

HMC Picnic:

We run to eat and enjoy the fellowship of other runners!

Happy Mother’s Day!

See you at the water stops!

Blair

Blair’s Weekly Update 04-30-2017

Doc’s Talk:

While we all huddled underneath the awning amidst a constant downpour, Doc proclaimed today as the best weather for running.

Table Duty

Much mahalos to Grey group staffers Byron and Ron for steeping in at the last minute to handle table duty chores; your PNB sandwiches were the best! The other goodies fantastic as well!

HMC Picnic Next Week – 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. The groups do a quick run and get back around 9:30-ish to enjoy the picnic. “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. Les, Karla, and Satomi ran 11 in some very soggy conditions, and we are slowing building.

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 with Steve, Sven, Linnea, and Lisa for another 8-mile run starting at 6:00 a.m. from the HMC meeting spot. We ran at about a 9:10 pace out to the Kahala gas station and back to Kapiolani park for a total running time of about 1:20:00. It was a great day for running, especially with temps in the low 60s and steady rain. Unusual for Hawaii!

If you’d like to join the Red group next Sunday, we’ll be meeting up again at 6 a.m. at the HMC meeting spot for a 10-mile run. We’ll do an out and back for 6 miles first, and then a loop around Diamond Head for the last 4. 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)

Richard, Lorna, Kara, Unyong and Hao began our rainy day run at 6:30 a.m. We completed around 6miles before Dr. Scaff’s talk. After that, We ran another 4 miles (to & from triangle park), joined by couple new friends.

Next week, we will meet at the clinic at 6:30 a.m., run 5-6 miles (around Ala Wai) then back for Doc’s talk. Then 4 miles after the talk. We should be done by 8:45 a.m., so we can join the clinic picnic at 9 a.m.

Please remember to bring something to share and $1 per person for the Clinic!

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

April showers and mid-60 degree weather was served up to the nine runners in the Silver Group who showed up to train today. Alberto and Lynnae led Koko, James, Kevin, Speedy Joe, Lee, Cody, and Carl on a 7.5-mile run at an average pace of 11.5 minutes per mile.

The Silvers saw their run expand from the initial plan of just doing 4 miles, to doing 6ish, to completing our full, scheduled 7+ mile run. We ran out to “Jimmy’s Pit Stop” at Kahala District Park and returned, mixing things up a bit by running back to Kapiolani Park via Monsarrat Avenue. We tested out the new path recently created on the Diamond Head side of the road with its nice, wide walkways and landscaped borders. We’ll have to revisit this area soon and explore more of what it has to offer.

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

Tip: Our biggest obstacles on this run were the puddles all along the route, but if you came prepared with feet coated with petroleum jelly, wet shoes were nothing to worry about. Though the thought of it may seem too “ooshy gooshy,” having this slippery stuff all over your feet really does protect you from painful, debilitating blisters that are very likely to occur when your socks and shoes get soaking wet.

The runners high moment: When you overcome the urge to stay home from a run when the weather isn’t looking too nice, and then you’re treated to a great run that turned into a fun time with fellow crazy clinic members.

Upcoming:

  • 5/7/17: Possibly a shorter run 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
    • Sunscreen or raingear (depending on weather) for yourself and family members.
  • 5/14/17: 8-mile run out to the gas station in Kahala and back. We’ll soon be adding Kahala Avenue to the running route.
  • 5/21/17: 8-mile run. The Honolulu Ekiden and Music Festival will be happening, so the group will be smaller and parking around Paki Avenue may be tight.

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

About 15 die hard runners, mainly regulars were part of this rain drenched group. Thanks to Rich for leading the pack along with the two Russell’s guarding the rear! Elena, Elaine, Danell, Quen, Jaimie, Ariel, Francis, Mika, George Yuna, and a few new faces trudged through the rain drenched, puddled roadways to complete their last 6-miler for the year!

Let’s remember the picnic next week! Bring your latest culinary creations! See you all there!

Beginners:

Buff Walkers by Susan Papuga:

A very wet and cold morning! That didn’t stop Kathy and Gloria from joining Roger and Susan for our walk around Kapiolani Park area.

When the weather is bad, use your judgement as to whether it’s better to come out or wait a day and do the long walk outside of clinic. While it’s not worth getting sick, please try and still do the work out later.

Next week, we’re in May, so starting 6 miles on Sundays. Also, next Sunday, May 7th is the pot luck.

See you there.

Sweet 16’s by Annette Hayes:

Cool temperatures (alright, I admit it was cold) and rainy weather were the perfect conditions for marathon training. For those who stayed at home, you missed out. The weather in December could be cool, rainy, hot or humid. Training under any of these conditions means you won’t be surprised on Marathon day. Today was a good time to experience running/walking in wet shoes and clothing. Chafing can occur as your wet clothes rub against the skin. Tips: apply vaseline to your feet or use a body glide to chafe areas to prevent blisters. After your run, take out the lining of your shoes and stuff dry newspaper in them to dry them out. Hope you have another pair for your homework runs while your shoes dry out. No excuses.

Five of us old timers took a brisk walk, followed by a run in to the park, for a total of 6.5 miles. Part of marathon training is to start slow and to end fast. Thanks to Byron and Ron for the refreshments. Cold watermelon on a cool day is still refreshing.

Next week is the first picnic. We will go out for a short run, then come back to eat. Bring family and friends, and something good to eat. This is a good time to talk to your fellow marathoners (kinda hard to talk while walking in single file, yah?). The following week is Mother’s Day. Give Mom a treat and bring her out to exercise with you. Keep motivated. See you next week.

Green 15’s by Lou Crompton:

What a difference a week makes… on a “nice” Sunday morn like last week we had 26 in our corral; today 8. Folks, you need to train in every type of weather condition… don’t know if 2d Sunday in December will be cool & overcast, hot & humid, cold and rainy. I’ve finished 2 marathons in cold, wind & rain. Once the wind was blowing strong along HI Kai Dr loop and the rain was pelting your face; other time it was raining from start through finish… yuck. You should not train only on decent weather days. Are your shoes slippery? How do soaked shoes effect your time? Do you chafe? Do your feet blister? Do you avoid metal plates on the ground as tho they were IEDs? Does the rain “cause” joint pain? Is jogging in a raincoat better or worse than in your normal gear… why? Running in the rain is a good experience & you missed a great training day today if you were a no show. Kudos to our diehard fans – Charlene, Karyn, Kristina, Theresa, Matt, Scott and Willard. Green ones slogged over 5.5 miles in 1H 22M for a 15 m/m pace. Mahalo to Byron for his array of Welcome Back goodies… he had enough stuff for a normal size clinic! Next Sunday we’ll go out for 6 miles, return in 1.5 hrs and enjoy a fun picnic. Bring $1 and a little food to share, perhaps a blanket or tatami… bring your family so they have a sense that you really do go out with a crowd on Sundays… aloha

Da Comment Corner:

Let’s enjoy our Spring HMC picnic! Lots of goodies and treats; get to know your fellow runners!

Change in Focus:

Doc mentioned that running in heavy showers is the ideal weather for running…..

During this Sunday’s run , I’m sure the bill on everyone’s visor/hat was constantly dripping with beads of water, our shoes and socks were water logged, and everyone’s tops and shorts felt as if it was pasted on to our bodies. Not my idea of ideal running weather but, did you notice that the attention that one diverted to these discomforts (soggy shoes and socks, pasted on shorts and top, cold, etc.) seemed to re -focus our water logged minds away from the rigors of running. The pain in the legs, the pull on the hamstrings, or the shortness of breath when climbing up Diamond Head, seem minor compared to just keeping warm and dry. The effort put into the run did not seem as pronounced. Our rain drenched brain said, “let’s get out of this mess as soon as possible; get this run over with and deal with the aching knees later”!

Keep dry and see you at the water stops!

Blair

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)

http://www.runnersworld.com/running-tips/10-bad-runner-habits-and-how-to-break-them

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.

Upcoming:

  • 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.

Beginners:

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!

Blair

Blair’s Weekly Update 04-02-2017

Doc’s Talk:

Doc spoke on the “perfect feet” for running today.

No Clinic this Sunday! Check your group reports to see where you might be meeting.

Table Duty:

Special thanks to Annettte, staff leader for the Sweet 16’s, who generously brought out an incredible variety of food and drinks for all of us. Thanks to the many volunteers who helped Annette set up and close down. 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 9 minutes per mile and faster. We ran 12 to 13 today. Several folks are running the Hapalua next week and that should be fun :0)

Anyone else can join us at the Aloha Kahala gas station at 6:15 am.

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

The Pink group started our day with 2.3 miles (fast run) around the Kapiolani Park at 7 a.m. After Dr. Scaff’s talk, we continued 6 more miles along the Honolulu Marathon route. We ran a total of 8 miles(ish) with an average pace around 10 minutes per mile.

Next week, there will be No clinic due to Hapalua Half Marathon. Good luck to all the racers!

Homework runs: 2 to 3 runs during the week for at least one hour. Run an 8-milers next weekend on your own, if you are not running the race.

Easter Sunday (4/16/17): We will start at 7 a.m. to run 2 miles around the Kapiolani park, then 6 miles after Dr. Scaff’s talk.

Happy running!

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

The Silver Group was treated to ideal Spring running conditions, with gentle, cooling trade winds and blue skies. Led by Lynnae and Alberto, the group ran six miles at an average pace of 11 minutes per mile. Today’s group of 17 runners included Cody, Tavy, Doc Joe, Cindy, Harlan, Atilla, Brittany, Selena, Hannah, Liz, Carl, Jan and her niece.

Our route took us along the actual marathon course until we turned down 22nd Avenue where we cut across to Kilauea Avenue. We traversed the quiet neighborhoods of Kahala, down Elepaio Street, to Ahina Street, to Aukai Avenue until we reached Kahala Avenue and headed back home via Diamond Head Road to Paki Avenue. While in the neighborhoods we visited a generous home that provides a water fountain in their yard for thirsty runners. While we are fortunate to run through such nice areas, it was recommended that carrying your own water is a good idea in case you come across malfunctioning water fountains or run in places with long distances between water stops. Ask around and look at what other runners prefer before you choose what you’ll use, be it a Camelback-type hydration system or just a bottle of water. Now is the time to test out what works best for you.

Tip: Train with different shoes. Some people like to train with two or more different pairs of shoes. They rotate the shoes through the running days so sometimes they’ll use one shoe for a long run and another for short runs. This helps you get to know what shoe will feel the most comfortable to you. There are many great brands of shoes to choose from, but not all of them will be great for your feet and running style.

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: Finding a well maintained, smooth running, strong streaming water fountain along the route.

Upcoming:

  • 4/9/17: No Clinic due to the Hapalua ½ Marathon. Good luck to all the participants from the Clinic. Alberto will meet any interested runners at 7 a.m. for a 6-mile run just off Kalanianaole Highway on Waiholo Street. Take the 4th right turn East-bound off of Kalanianaole Highway after you get off the freeway if you’re coming in from Kahala Mall. Street parking is available, but please be courteous to the neighbors by not parking too close to driveways and keep the noise down while you’re there. Call/text Alberto at 808-781-9221.
  • 4/16/17: 7-mile run. It’s time to start stretching our distances just a bit.
  • 4/30/17: Last day for sign ups for Ekiden and Music (5/21) with HMC. Through the generosity of Blue Wave Tours, HMC members get a special deal of $20 per runner. Limited spots available. For more info, please email lynnaelee@yahoo. First come first served, with preference to Ekiden alumni.

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

Not to jinx our Sundays but I am happy to report yet another consecutive Sunday with great running weather! Our group of approximately 30+, comprised of veteran returnees, new runners, former Silver, and Black group runners took on the first six-miler of the season. We all did very well and I was quite pleased to see us beginning to bond and converse more freely with one another. I was especially pleased to see us support one another while we made our return trek up the arduous Diamond Head hill. Rest assured that our bonding, exchange of support, and camaraderie will be what helps carry us through the heat that we will experience on our longer runs.

Leading the group was Richard, Jessica, Monika, Sam, and Blair. We were fortunate to have the wisdom and experience of a couple of Silver group runners, Martha and Scott, as well as returnees, Francis, Andrew, Elaine, Elena, Jamie, Mika, George, Qin, Chaz, and Georgette. We welcomed youthful and spirited runners: Ariel, Dinah, Yuna, Inran, Max, Malia (#2), “Cat”, and a few others whose names I did not have the opportunity to collect. ~Welcome!

This upcoming Sunday is the Hapalua Half-Marathon. Good luck to those entering!

  • For the rest of us, on April 9th, we will be meeting at Triangle Park to do a six-miler to the gas station and back. This run should be a comfortable, less grueling trek as it is absent the Diamond Head hill. Parking will be a little more crowded than usual and may require us to park further into the residential area. Please plan to be there a few minutes earlier to account for parking, blocked off roads, and so that we can leave promptly at 7:30 a.m.

Now is the time to start assembling your running gear. As Blair mentioned, your shoes are the most important piece of equipment that you must address. Also, it is an excellent time to break in and become comfortable with:

  • UV protected sun shades (protect your eyes from the harmful rays of the sun – you will not regret this late in life)
  • Sun screen (the benefits of this goes without saying)
  • Water bottle and running belt (if you do not want to carry a bottle in hand and wait in line at the water stops).
  • Gels, and other supplements.

Homework runs should be two, one-hour runs per week.

We are fortunate to have the wisdom of a couple of nurses in the group. Jessica and Melyssa. One of these days, we’ll get Jessica to give us a short talk on the benefits of running, exercise as it relates to the prevention of diabetes, sunscreen, UV rays, etc. from a medical perspective. Now if that does not entice you to come out and join the White Group, I don’t know what will!

Finally a shout out to last year’s running group members that we miss dearly and hope that they will return soon: Bob, Dwight, Danell, Malia (#.50), Yumi, Shan, Chantel, Wil, Kamaile, Sara, Stephanie, Melyssa, Lisa Z-R, Kara, and the rest of you late sleepers and party-people…  Yes, you!

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

We had a great turn out for the Blue Group this morning, I counted 32 members. Everyone did a great job going single file and keeping a safe distance from each other. It’s already so hot @ 8 am. I talked to a couple people about needing more than water on hot days. Gatorade or gels, whatever your stomach can handle. Next week our group decided to meet at 7 a.m. at Kahala Community Park. We welcome anyone who wants to join us.

Beginners:

Buff Walkers by George Ushijima:

We had a perfect weather kind of day. Clear, sunny and breezy. It doesn’t even feel like you’re working out. Last month, March, we just went around the park a couple of times. This month we left the park and went up Diamond Head road to the Triangle Park. Round trip it’s 4 miles. We’ll be doing this 4 miles for the rest of the month. Our homework is still easy, just twice out during the week for an hour. The distance doesn’t matter, just getting used to the outside for that hour.

This coming Sunday 4/9 there will be no formal Marathon Clinic as the Hapalua will be taking place. Susan will be joining that crowd along with a few others for the Half Marathon (13.1 miles). I will be meeting any and everyone else at Kahala Mall at 8 a.m. We’ll meet at the Jack Lord Bust between Macy’s and Starbucks near the Trolley stop. I’ll take us on a jaunt through the Kahala neighborhood for 4 miles. It will be all level and super easy. Then there’s all those distractions after that, that Kahala Mall has to offer.

Keep on Walking!

Sweet 16’s by Annette Hayes:

Doc had some interesting information about our feet. They are the only ones we have. Treat them kindly. If you still have questions about what kind on shoes to wear, the staff at the Running Room will be glad to assist you.

The Sweet Sixteens had a group of 19, including 5 new ones. Congratulations on your commitment toward better fitness. The group tackled the hill, going around Diamond Head, along the new trail. This is a nice path to do on your homework runs. Try out the free equipment for some cross training. Who needs to join a gym when we have all this available for no extra fee? If the hill was a challenge, you can do it in baby steps as your body becomes stronger. Lamp post to lamp post, or shade tree to shade tree.

Next week is the Hapalua. For those who are not doing the half marathon, our group will be meeting at Triangle Park near the water fountains at 7 a.m. Anyone is welcome to join us. Be mindful that parking may be a problem. You may want to park in the neighborhood.

Green 15’s by Lou Crompton:

No need to take a DNA swab, looked at my feet and I think I’m related to some of those boys Dr Scaff talked about this morning. Green Team had 23 in the corral – including Jane visiting from Iowa, and first timer Robert… welcome! No military brogans today, we were outfitted in lighter footwear for our Diamond Head loop course, but didn’t spot any straggler whales. We did the 4 miles in 1 hr with a pace of 15 to 15.4 for the group. Sounds like this crew is already prepping for a 6 1/2 hr marathon in December. Good warm up for our next 4-miler on Apr 9. We’ll meet informally same place & time – go out and do some ‘hill work’ to avoid the half marathon folks. Parking will be tough… think about walking in some distance. Sunday will be an informal gathering & we invite participants from other HMC groups to come jog with us… see what a 6 1/2 hr marathon will feel like. Big mahalo to Annette who seemed to be all alone out there on table duty. Aloha.

Da Comment Corner:

Please keep up your “homework” runs and keep attending our Sunday clinics – “a healthy mind and body leads to a healthy soul” –by some wise person.

See you at the water stops!

Blair

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.

Upcoming:

  • 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

Beginners:

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!

Blair