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Blair’s Weekly Update 10-12-2014

Our Final Bus Run:

Thanks to everyone for showing up on time and being so orderly. We had 105 runners loaded up on two Robert’s school buses that went out to two different stops.   Kawaikui Park (2nd beach park) and the Makapuu Point lookout were the drop off points where everyone started their journey. Thanks to all of the members who generously gave more than the bus fare of $3. The clinic truly appreciates your generosity!


Thanks to Purple staff leader Nelson and his gang for the OASIS at the second beach park; it was much needed and very much appreciated today!


Group Reports:


Advanced Group by David FitzPatirck:

(Pace < 9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. Donis, Les, Nancy and I a nice run, some doing 12 and others 15.   Next week at the 2nd park on Hawaii Loa road at 6:15 am.



Pink Group by Stephen Cole:

(Pace 9:30-10:30 minutes per mile)

The bus run went well, but it sure was a hot day!  The Pinks went out with Steve, Jimmi, Lisa, Arleen and Albert.  We started off at 8:00 from Makapu’u, and ran through Hawaii Kai and back to Kapiolani Park for a total of 14.5 miles.  Run stats are below:

Distance: 14.5 miles

Total time: 2:53:37

Overall pace: 11:58

Running pace: 9:47

Running in the heat like this is a great reminder to hydrate well and fuel regularly.  Even with the trades coming back, the temps hit 86-88 before we were finished.

The Pinks will be doing a run next Sunday in Kaneohe, since there is no official HMC run on the 19th.  Also, if anyone wants to run in the 30K marathon readiness series race on the 26th, don’t forget to sign up soon!

Happy running,


Grey Group by Ron Alford:

(Pace 10:30- 11:30 min. per mile)

Four Greys (Andy, Byron, Bruce, and Ron) teamed up with the Pinks to run from Makapu’u – the Pink Group wanted to go a bit slower on a hot day. We all stayed together until the first water stop at Kamiloiki Park.  We had decided to go by the dog park in Hawaii Kai as an extra water stop rather than follow Hawaii Kai Drive as we have in the past. There was not a consensus on how to get there (Andy had the correct way) so Ron and Bruce (lagging behind anyway) continued straight on Lunalilo Rd. (no dog park) out to Kalanianaole Hwy.  They crossed the highway so that they could stop at Maunalua Beach Park for water and found Andy and Byron has circled back to meet them there (the Pinks went on ahead). So the four Greys pressed on making good time to Nelson’s Oasis and then on to Aloha Gas where Bruce dropped off and then onto Kahala Ave headed for the park. Ron had run from home so he stopped there and Andy and Byron finished.

Stats: Distance: 15 miles

Running Time: 2:52:21  Average Pace: 11:25

Remember there is no clinic next week due to the Susan Komen Race in the park. The Greys and Silvers will run from Hunakai Park at 6:30 am on Sunday over a 14 -17 mile route (you have options) with a pool party afterwards at Ron’s house. Pupus and snacks welcome.  Anyone who wants to participate but is unsure where Hunakai Park is located or is in need of other details, email Ron at moc.liamgnull@rnnurnor.



Silver Group by Lynnae Lee:

(Pace 11:00 – 12:00 min. per mile)

Alberto, John, Tony, and Lynnae led 13 Silverados today on the final bus run of the season. The group was treated to gorgeous views of the coast and nice breezes – lucky we live Hawaii! Group members included mostly regulars: Scott, Ken, Coco, Kim, hat Paul, newbie Paul, Horacio, and newcomer Asami. (Sorry for missing one.) Staffer Tony accompanied Asami, with a sore knee, during the last 4 miles of her run. Total mileage for the group was 17, likely due to the “shortcuts” taken in Hawaii Kai, including searching for our pit stop. (Sorry guys, my bad.) Awesome job Silvers!

A big mahalo to our favorite bus run supporter, Scott, for setting up a special Silvers pit stop will Gatorade icees and ice pops. It was just what we needed after coming out of hot Kalama Valley! Mahalo also to Nelson for the snacks and potent Gatorade, which is always much appreciated. We met up with Moon at Nelson’s Oasis, having completed his run earlier in the morning. He commented on how valuable it is to have a running buddy for the longer distances, as chatting makes the time pass so much faster. However, he also figured out that running solo is good for shorter distances to enable one to go at their natural (faster) pace. His conclusion: it’s good to do a combination of both.

HOMEWORK [mandatory]: Target 35-40 miles per week. Each homework run should be 8-12 miles with a rest day in between. Take an extra rest day after Sunday, or run shorter on your first day out.

Running Tips: Now that we are 2 months from marathon, you should have your marathon shoes selected. New shoes should start hitting the pavement now, to ensure they are properly broken in by race day (~200 miles). How’s your recovery? Post-run replenishment is so important to making sure your body is in optimum shape. Protein replenishment is critical to rebuild muscle. For long runs, have good music (with a victory song), and focus on the reason you run to get you through the tough spots.


10/19 – No official clinic, so the Silvers are joining the Greys for a Chromies special event. Those who have run with the Chromies this year are invited. Staffer Ron (Grey) has graciously offered to host a run and potluck pool party. Meet at Hunakai park in Kahala, 630 am. This is the unofficial dog park at the end of Farmers road. Potluck items can be dropped off at Ron’s in advance of the run, which is walking distance from the park. We should start heading out by 645 am for 17 miles with a 13 mile option. Those who start a little later can catch up to the group. The optional part is the route will end with Baby Kilauea, by going down Farmers to Kealaolu Ave, then past the gas station and continuing up Kilauea till the end and return to Hunakai Park.   Please be sure to carry your own water, as stops will not be as frequent as the regular clinic runs. Pool party should start around 1030 am. (Runners get first dibs on the food.) For any questions, email lynnaelee@yahoo.

10/26 – Regular Clinic run. The park will also be hosting the HMSA 30K run, so parking may be limited. Plan ahead.



White Group by Blair Hoashi and Bob Choate:

(Pace – 12:00 – 13:00 min. per mile)

A group of 12 members started off at the Makapuu Point Lookout.   The Blues and 14’s joined in at the start which brought our count up by quite a bit. Everyone seemed enthusiastic and full of spirit.

Bob, seasoned veteran and future White group leader Jessica, Guru Sam, Dwight, Lisa and Blair led the group through the course on a hot and sultry day. While most completed the entire journey, a few cut their run short and hitched a ride back from Nelson’s Oasis. Congrats to all finishers; it was a very tough run – the heat and humidity were relentless.   Much accolades to members Jainey, Elaine, Christine, Jade, Elena, and Hannah. Great job!!! We also thank Scott of the Silvers for the great Gatorade popsicles at our first water stop. It really hit the spot!!


Since there is no official clinic next week, Bob and Jessica (with hopefully Blair, Lisa and perhaps Guru Sam) will lead a group from Triangle Park to Hi Kai and back – roughly 18 miles (Hi Kai Loop included).   Start time 6:00 a.m.; start location – Triangle Park (due to Komen run at the park). Please join us if you are able.   The run is on the actual marathon route and will give members familiarity on the actual day! Bob promised Gatorade at the end and Blair will bring pretzels. Other snacks welcome! Join us!!!

 white group 10-12 bus run




Buff Walkers by George Ushijima:

The bus run. Boy, we had a large crowd going to the Makapu`u this time, 13 of us got on the second bus and dropped off at the lookout. There was a steady breeze and clear skies. We got to through Hawaii Kai by following Hawaii Kai drive, on a route that took near the nurseries in the back of the valley. As we made our way back to Diamond Head, there more heat than some of us liked. We have to drink a lot more water to prevent dehydration. The route was finished late. All put together, it was 17.7 miles done in 4 hours and 58 minutes. That’s 17:54 a mile. We took a lot of rest stops, so it came out to 20:33 a mile. Next week we’ll be meeting at Triangle Park @ 6:30 am, because of the Susan G. Komen event at Kapiolani. See you all then. Keep on Walking!



Sweet 16’s by Roanne Abe:

Third Bus Run of the year – done!  We must have all danced / prayed / sacrificed for the gorgeous weather we got today.  Beautiful skies and heavenly breezes.  What more could we want.  We even took some pictures at the drop off point to start off our day right.  Twelve of us were bussed out to Makapu’u: Lynn2, Dan, Verne, Sheri, Sylvia, Noreen, Annette, Carmen, Gloria, Chris, Pam and Roanne.  We were a little short of the 16 mile Sunday goal, so we went around the park to get us to an even 16 miles.  Pace was about 16.2 min/mile and 1300 calories burned!  You gals/guy did great and your homework is paying off.  Thank you to Nelson and crew for setting up at Kawaikui Park!  We really enjoyed the cold drinks and salty snacks!  It really gave us the incentive to keep on pace in the beginning and the energy to finish strong.  Next week: October 19th – Pam is leading the group from Magic Island (meet at the main bathroom/shower area) at 6am sharp.  The course will be the start of the marathon route.  Bring your water and sunscreen.  After the walk, there is a planned pot luck.  Bring something to share and something to sit on and you’ll be in good shape to enjoy both food and fellowship.  If you’re running late, other beginners will meet at McCoy Pavilion at 7:30am to do the beginning part of the marathon route as well.  So you have a Plan A and a Plan B option.  No excuses not to get the long walk in…  Avoid the temptation of tapering early.  We’re almost to game day, Although the breezes were back this week, don’t let your Sun guard down.  The sun is still blazing and I’m sure no one wants to be a cooked lobster.  Sun screen is a must.  Carrying your own water is a must too.  You might not need to drink it (especially if you take advantage of every water stop), but it really feels good on your head if you need to cool off between water stops.  See you on Sunday!



Green 15’s by Willard Loui:

It was another beautiful morning, and being at Makapuu Point for our last bus run was a nice change of scenery. We had five team members today and missing from our group this morning was our fearless leader Lou. Lou is resting and healing after a rough vacation, and we all hope to see him back soon. Willard led our team out of Makapuu Point to Aloha Gas. Once we left Aloha Gas, Akiko led us to the marathon finish line. We had spent a total of 3:49 on the road, with an overall pace of 15:24 minutes per mile. Everyone did an awesome job on a hot day, and best of all, we all returned safely. Thanks again Nelson for having the ice cold Gatorade and snacks. Next week there will not be a formal Honolulu Marathon Clinic. Instead, we will meet at the tennis courts at Ala Moana Park on the circle drive side at 7:00am, for an early start. The agenda for the day will be the front end of the marathon. Drinking fountains are far and few along the route, so be sure to bring your water bottle.



Golden 14’s by Dean Takashige:

Today was the final bus run of the year.  We started our run at the second beach park. We ran out to Maunalua bay and around the Hawaii Kai Loop before heading back on Kalanianaole to the Kahala service station. We continued on to Kahala Avenue, pointing out the land marks to help determine where you are at any time on the route. We did the finish line and ended with a pass around the zoo back to base. We had 14 in our group and I was assisted by staff members Lisa, Sandra, Cindy and Lehua. The weather was clear with a nice breeze along the way.

Reminders; next week the beginners will meet at Ala Moana Beach park next to tennis courts in the figure 8 parking area. We will talk about what will happen marathon morning and where we will be meeting before the start of the race.


We will start by showing everyone the meeting area before starting our run from the starting line to aloha tower and back, running the actual beginning of the marathon route. Meet by 7:15 am as we will start at 7:30.

We ran 14.6 miles in 4 hours and 38 minutes and burned 1520 cals.

Keep up with your homework and we will see you at Ala Moana next Sunday.


Lucky 14’s by Derby Linden:

#3 the last bus run of the year was pure excitement for Robin, JessLyn, Michelle, Laurence, Melissa, Dave, Cherry and myself.   Taking in the beautiful scenery at Makapuu Lookout was the icing on the cake of all runs.  We ran alongside with Blair, Sam, Val and Robert for a “Funday Sunday Runday” going into Hawaii Kai and enjoyed every moment.  We had a celebrating sighting, unknowingly, riding his bike with his child…Kapono.  For those who are not familiar with Kapono, we suggest those to “You Tube” his music. Next stop, Maunalua Bay, taking group pics in front of Hawaii 5-0’s movie set that had a Christmas Ho Down scene.  For sure now, for those who do not watch Hawaii 5-0 will now have to start watching the series.

Thanks to Nelson’s Oasis and his gang for setting up such a great water station.  Ya’ll are very much appreciated.

Next week, we’ll be meeting at Ala Moana’s figure 8 (tennis court parking lot area near the lawn bowling) @ 7:30 am sharp.  Run will be geared to the first part of the marathon into Waikiki and ending up at Cheesecake Factory.  Let’s get together for fun and camaraderie.  All is welcome…14ner’s, Intermediate groups and anyone else…we don’t bite :)

Maryvic and Brent, enjoy your vacation and try to do your homework.

 Bus Run _3 Makapu Lookout1 (2)


 Da Comment Corner:

Turkey Trot on Thanksgiving morning:

The event is a great way to start off your holiday celebration – a ten mile “watchless” early morning run sponsored by the Clinic to practice one’s pacing for the marathon. Entry fee is $5 and lots of prizes for participants.   Also, volunteers needed! Please sign up on the bulletin board! Certain volunteers can even do the run after their task!


Post Marathon Dinner:

Monday after the marathon

Dave and Busters – Ward


See you at the water stops!




Blair’s Weekly Update 10-05-2014

Doc’s Talk:

Doc spoke about fats today. Complete talk available on “thumbdrive”.

Table Duty:

Special thanks to Silver Staff leader Alberto for taking care of our table today! The assortment of goodies was fantastic and the drinks were ice cold and fabulous. Everything was muy bueno!

Third and Final Bus Run this Sunday:

The furthest drop off point will be at Makapuu Point – roughly 15 miles back to Kapiolani Park. Please bring water bottles and some extra dollars for drinks along the way. The water stops are few and far in between. Please check with your group leader as to where you will be dropped off. The fare is $3. Please be at the clinic start at 7:15 a.m.; buses depart promptly at 7:30 a.m. Currently 100 runners are signed up.

Group reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We had a nice run. Donis and I did the Ka Iwi run and Donis kept going for about 18 miles. Next week bus run, and an alternative is meeting at the 2nd park on Hawaii Loa road at 6:00 am.

Grey Group by Ron Alford:
(Pace 10:30 – 11:30 minutes per mile)

Today the Grey’s numbered 5 – Byron, Bill, Yan, Hao, and Ron to attempt a 16 to 18 miler. Yan turned back at 22nd Ave (knee problem), Bill at Aloha Gas, and Byron at Nelson’s Oasis leaving Hao and Ron to trek out to Trinity Church in the heat. To our surprise, a light Kona breeze cooled us down a bit on the return trip on an otherwise uneventful long run.


  • Total distance: 15.7 miles
  • Average page: 11:15

Don’t forget to bring $3 (and maybe a donation) for the Bus Run next week. We will ride all the way out to Makapu’u and run in through Hawaii Kai (about 15 miles). Be safe!

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

John led a small group of 6 Silverados today – Ken, Carl, Paul with his fishing hat, and the other Paul who joined us after a chat with Dr. Scaff. Moon joined us by the Lighthouse. Scott ran with the group briefly. The breezes really helped on the second half of the run. At Nelson’s Oasis we had popcorn with potato chips. Byron (Grey) suggested popcorn with bacon. Mahalo Nelson and crew for the snacks and Gatorade. Everything is mo better with bacon, right? Well, not sure if Dr. Scaff will endorse any particular diet as he talked about fats and that the heart is a fat burning muscle. We ended up returning to Clinic HQ with 4 runners. John finished as today’s sweeper at around 3:25 total elapsed time. Good job Silvers!

A big mahalo to our fearless leader, Alberto, for stepping up to do another table duty. His almond butter and grape jelly sandwiches were super yummy, alongside Jeff’s mango bread, watermelon, and grapes. Everything tasted 10x better after the long run.

Homework (mandatory): Nine weeks before the big day, so let’s keep focused on the goal; target 35-40 miles per week. Running buddies are invaluable. Each homework run should be 8-12 miles with a rest day in between. Take an extra rest day after Sunday, or run shorter on your first day out. Avoid or limit potentially injurious activity (ie. hiking and contact sports).

Running Tips: Practice races are very important for making sure you’re ready on marathon day. Take the opportunity to evaluate your race experience and every aspect of preparation. Was your diet right? Did you get sufficient rest? Were you properly hydrated? Any chaffing? Did you start out too fast? Did you replenish sufficiently? One can learn a lot from practice races. (Ie. carry toilet tissue, and know the course.)


  • 10/10 – HMSA 30K. Early registration deadline. Determine if you are “marathon ready” on the longest race in the Marathon Readiness Series. Newbies – don’t miss it.
  • 10/12 – HMC Bus Run #3. Meet at Clinic 7:15 a.m. with $3+ to be bused out to Makapuu. Donations appreciated. For those who did not sign up for the bus, there will be a group meeting at the Hawaii Kai dog park, 6:15 a.m., hoping to catch up to the bus riders.
  • 10/19 – No official clinic, so the Silvers will plan a special run. Suggestions welcomed.

Shout Out Corner: Congratulations to the many HMCers who participated in the 25K Hokulani run, the most challenging race in the Marathon Readiness Series. Kailua was buzzing with determined racers anxious to get to their cupcakes. HMCers met the challenge head on, especially the dreaded hill. HMC participants included: Jun & April, Linda, Tavy, Joe, Terry, Andy, Gannon, Ivie, Melissa, Amanda, Anson, Tony, Horacio, Asami, Martha, Debbie, Jimmy, and Izumi+1. Good job everyone! The Tough Runner award goes to Izumi for a strong and very respectable showing while 8 months pregnant. Simply awesome! (Don’t worry, she received doctor’s clearance.)

Black Group by Ivan Irie:
(Pace 11:30-12:00 minutes per mile)

Today we started with a small happy group consisting of Jann, Kiana, Leanne, Michelle and Russ, on a much slower pace for our first 17-miler heading to Second Beach Park and towards the clinic. We made a stop at the Aloha Gas for a water break, the “Happy 5″ decided to do Kahala since most of our group missed the Kahala run last week. Devan would have been happy but unfortunately he hurt his back, get well soon, we missed your presence. We by-passed the clinic and headed towards Waikiki, stopping at the Police Substation, and headed towards Royal Hawaiian Ave. and on to the Ala Wai and stopping at the clinic. Alberto offered our group some of the goodies, thanks Alberto. We continued on our return run up Diamond Head and Doggie Park, somewhere on this route we lost Leanne and Michelle, and met up with Paul( the Barber) and his wife, Paul ran with our group to the Aloha Gas and Leanne, and Michelle were waiting for us, I was convinced they caught a ride with someone. We headed towards our starting point at Wailupe Circle and Paul left the group and headed back to meet his wife and Russ lost the rest of the group and ran back on his own. We completed our first 17-miler, average pace 12:04 pace, good running everyone and see all of you same place and time. Our leader Ivan missed our run today nursing a cold, and Devan nursing a bad back, get well soon.

White Group report by Blair Hoashi:

25 runners started with us this morning led by Staffers Bob, Guru Sam, Lisa, Dwight, and Blair; they led the group on a 14-miler (but many added another 2 miles by running around the Park). It was hot and humid but thanks to Bob, our jovial and spirited pace setter for stepping up to lead our enthusiastic members through the run – UDABEST! Congratulations! Welcome back to our Guru who did a whirlwind trip to Pakistan and Thailand! He mentions that there’s no place like Hawaii!

Great job to members Jessica, Melissa, Russell, Jainey, Jin, Chong, Ming, Atilla, Danelle, Christine, Olivia, Marc, Monica, Elaine, Mike (back from China) and Georgie for completing the 14 miler! Great Job!

The Bus Run is scheduled for next week, October 12th, so please be prompt and show up at 7:15 a.m. or sooner. Fee is $3.

Special Sunday Run – October 19th (in two weeks):

Since there is no “official clinic” on the following week, October 19 (due to the Susan Koman Run), the group will be meeting at 6:00 a.m. to complete an 18-miler. Since parking might be a problem, we will be meeting at Triangle Park at 6:00 a.m. We will do the Hi Kai Loop to “compensate” for the “missing two miles“ from our clinic start. The route takes us on the actual marathon course; also good to get familiar with the Hi Kai Loop since it is not often run. We may even choose to finish up through the Kahala Avenue stretch. Neh, just delusional thinking. Approximately 10 of our runners raised their hands (with conviction!) so we should have a few runners on board. Please join us if you are able. This will “probably” be one of only two 18 milers our group will do this season.

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

The blue group went out for our first 16 miler. We had Collette, Charlotte, Tannia, Enli, Melodee, Dan and Mike. We made it to Holy Trinity, gave a quick thank you and headed back to Nelson’s Oasis. Nelson laughed as I had the group keep their cups for our second visit to his Oasis. Thank you for all the variety of refreshments, chips and salsa were a fun addition. We actually did great, 12:30-13:30 pace, my run keeper said that we held a 14:57 pace including our stops. Next week is the bus run, reminded everyone to be there by 7:15 a.m., so that the buses could take off by 7:30 a.m.. The following Sunday we are meeting at 7 a.m. at the Magic Island bathroom (entrance of parking lot). We will do an introduction to the Honolulu Marathon starting route, and meeting place on race day. Please do your homework, try anything new on your short runs, don’t wait for the long 16 miles on Sunday, we don’t want any unnecessary suffering-haha. Special thanks for Alberto waiting as long as he did with the refreshment table, as he had to go to work right after. See you on the bus.


Buff Walkers by George Ushijima:

It’s October and our final push to ramp up our distance. We targeted Trinity church as our turnaround. A planned 16-mile path. There were 6 of us today with ½ of us getting a jump ahead. Helen, Venus, Evelyne, Jean, George and joining us for the first time, Masako. Perfectly clear sky, but very little breezes. It made for hydrating very important. Nelson oasis at Kawaikui Park was welcomed as always and we made it to Triangle Park, where most us had parked. We got some refreshments there and then concluded our day. We did a total of 17.4 miles in 4 hours and 39 minutes that’s 16:13 a mile. That’s a bit fast. When you include all of our rest stops, it comes out to 17:23. Next week is our bus run. We’ll all try to get on bus #2 and take it all the way to the end. I think I have a good 16 mile route to take us back to Kapiolani Park. See you there.
Keep on Walking!

Sweet Sixteens by Roanne Abe:

Whew! Another hot, sweaty workout done. 16 miles at a pace of 16.2 minutes/mile. And everyone was still smiling at the end. Ten of us set out today: Lynn2, Dan, Annette, Noreen, Sylvia, Chris, Carmen, Shari, Pam and Roanne and we kept it all business. Short water stops really made the difference in today’s time. And if Garmin’s calorie counter is right, we burned about 1300 calories!

Much Mahalo to Nelson and crew for hosting the cold Gatorade and delicious snacks.

Next Sunday is the bus run, so please come to the park earlier. No later than 7:15 a.m.. The bus ride is $3. Remember to bring your own water. The first water stop is far, so carrying your own water is a must. Especially in this heat.

October 19th is the Susan Komen race and there is no official clinic. Pam will be leading a group starting at Ala Moana Beach Park and will be doing the first part of the marathon route. She is meeting at the main bathroom area at 7 a.m. If you want to reach her for more details, please call her at 861-1942.

Keep on doing the homework walks and we’ll see you on Sunday!

Green Fifteens by Willard Loui:

It was another beautiful day for a run. There were four team members this morning who ventured out of Kapiolani Park. Willard led the team through Monsarrat Avenue and onto Hawaii Kai Drive. As we were starting out on Kalanianaole highway, we were surprised to see a fellow green 15 member, Leah heading towards Kapiolani Park. She was smart enough to start out at 6:30 to get out of the heat. On our way back, Akiko became our pace leader with Kaori and Sean close behind. Our distance for today was 16.4 miles And we spent 4 hours and 14 minutes on the road, for an average overall pace of 15:29 per mile. Thanks to Nelson and the volunteer table for the ice cold water, Gatorade and treats, it is very much appreciated.

Next week is our last bus run and our fearless leader Lou returns. Don’t forget to be at the park early, your $3 and water.

Golden Fourteens by Jason Wong:

The group ran out 10 strong (Jason, Maile, Gail, Eileen, Carol, Stan, Cheryl, Sharon, Robin, Mitchell) with weather in the low 80s and wind on our way back. Mitchell, Cheryl, and Jason ran to Holy Trinity (8 miles), and Nelson backed up into his stall when he saw us coming in to be sure he provided us food and drink on our way back from the church.

Alberto left us food (hohos, grapes, bananas, and sea salt granola with almonds and dark chocolate).

Time: 5 hours 35 minutes
Average Pace: 16 minutes/mile
Distance: 16 miles
Calories Burned: 1,710

Lucky Thirteens by Derby Linden:
(From last week)

Becky, Cherry, Dave, Melissa, Michele and Robin woke up with the roosters at Ala Moana Magic Island at 5:30 a.m. We were able to run 7+ miles before heading towards the clinic to hear Dr. Scaff’s informative session. Ming, Lisa, Jason and newcomer, Char, a former track runner joined us for the run back to Ala Moana for another 7+ miles and then they headed back to the clinic.

Say “Goodbye” to September and “Hello” to October. We should be encountering cooler weather and that will help us tremendously as we increase our Sunday runs to 16-mile runs.

September’s Homework: Tuesday 9 miles; Thursday, 9 miles. Be diligent about doing your homework, you will reap the benefits! Dig deep.

Remember to sign up for the last Bus Run of the season. Bus Run is October 12st.

Da Comment Corner:

How many dabs?

By this time we should have chosen our marathon shoes; made up our minds about the “best looking as well as best functioning” shorts, tops, headgear, sunglasses; found our most comfy socks and, selected the “perfect” energy booster. Also, how many “dabs” of the Vaseline are enough “over there”? As mentioned by many of the staff leaders, we should be familiar and be comfortable with many of the tangible details that we are able to control. The marathon is only 2 months away!

Have a fantastic week!

See you at the water stops,


Blair’s Weekly Update 09-28-2014

Doc’s Report:

Dr. Scaff talked more about cholesterol and our need for it. Full talk available on “thumb drive” – see Bruce Mulliken.

Table Duty:

Thanks to staffers Rosie and sister in law, Vivian for taking care of table duty today. The ice cold Gatorade and water plus fruits and pastries were a perfect treat after our long runs! Thank you for your efforts! Thanks also to Alberto of the Brug Bakery for the nice pastries. Also, Jeff your banana bread is always a winner!

Third and Final Bus Run – Oct. 12th:
Please sign up!

Fare is $3. The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependant on route. Please check with your group leader as to your start location. We ask everyone to show up at 7:15 a.m. so we can board the buses promptly and leave on time.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We had a great week. Donis and Les met the Pink group at 5:45 at Maunalua bay for a run into Doc’s talk and back for about 18 miles. I met John and Nancy and ran into doc’s talk. Good luck to John for the Marine Corps marathon Oct 26. Next week we are meeting at the 2nd park on Hawaii Loa road at 6:15 a.m. to catch Doc’s talk.

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)

There appeared to be a lot of “no-shows” in most groups, Grey Group included. We started with 5 – Andy, Ron, Rob, Yukari, and John (who only intended to circle Diamond Head so we parted at 18th Ave). Congratulations to Andy and Mindy for their marathon finishes last Sunday - Mindy at the Beat the Blerch Marathon on the mainland and Andy at the Maui Marathon – and still they both showed up for the Marathon Clinic (Mindy ran a bit with the Silvers)!! They are awesome examples of marathon running!

We all made it out to Trinity Church for the 16-mile turnaround so we were able to enjoy Nelson’s Oasis twice. Andy started early from Wailupe Circle so he stopped there but the remaining three headed all the way back to the park.


  • Distance: 15.5 miles
  • Running Time: 2:56:58
  • Average Pace: 11:25

Peter generally includes an announcement about safety and all of us need to be especially mindful during these final couple of months of preparation for the marathon to pay attention to our surroundings to stay out of harms way. Be safe out there!

Silver Group by Lynnae Lee:
(Pace 11:00 – 11:30 minutes per mile)

WELCOME BACK TRADE WINDS! YIPPEE! There were 13 Silverados along for today’s 16-mile run. Alberto, John and Lynnae escorted the group comprised of: Moon, Mindy, Horacio, Paul, Amanda, Donna (White), Albert, Henry, Anson, and Paul. Henry left us at the gas station, but Horacio’s friend, Masami (I think) joined us at Wailupe. We were treated to wonderful stories of Mindy’s “Beat the Blerch” marathon from last week, and we passed by Andy still hard at work after his very successful finish at the Maui marathon (does that guy ever take a break?). We welcomed Albert back from basic training, and also Mr. Moon who just returned from Korea. Mr. Moon explained his philosophy on running – it’s a good way to keep healthy so he can be ready for retirement. This was the first Sunday of the official Fall season, and we had a welcome shift in our weather. The breezes picked up as the run progressed, and we were treated to some cloud cover in spots. The ocean waves looked so inviting coming over Diamond Head. The group did a good job looking out for each other. Congrats on another great run!

HOMEWORK [mandatory]: Let’s keep focused on the goal; target 35-40 miles per week. Find a running buddy if you need one. Each homework run should be 8-12 miles with a rest day in between. Follow the 10% rule; mileage should be increased by no more than 10% per week. Take an extra rest day after Sunday, or run shorter on your first day out. The body needs time to recover properly, so you can come back stronger.

Running Tips: Newbies may start getting kinda anxious during this period. Training is grueling and we’re still 10 weeks away from race day. Talk to veteran runners to gain tips on what helps them, but remember that you must find out what works for you, and that can only come through practice. As we approach the marathon, remember that the week before a race is an important period of preparation – be careful with your diet, carbo load a few days prior, eliminate alcohol, avoid potentially injurious activities (hiking and contact sports), get plenty of sleep on Friday night, prepare your gear (and supplements) the day before, know the parking plan, and nothing new on race day. After that, all you gotta do is enjoy the run.


  • 10/5 – 16 miles at Clinic led by John (Alberto has table duty), and Hokulani Bake Shop 25K at Kailua. Good luck to all of the HMCers participating in this race. Enjoy the views at the Marine Corps base and the cupcakes at the finish!
  • 10/10 – HMSA 30K. Early registration deadline. Determine if you are “marathon ready” on the longest race in the Marathon Readiness Series. Newbies are strongly encouraged to register for this race.
  • 10/12 – HMC Bus Run #3. Mark your calendars, and be sure to sign up for this last one of the season.

SHOUT OUT CORNER: Happy birthday to Marsha (Purple)!

Black Group by Ivan Irie:
(Pace 11:30-12:30 minutes per mile)

Today was a repeat of last week run, meeting at Wailupe Circle with Devan, Jann, Doug, Abe, Kurt, Russ, Melissa ( alias Star ), Coco, and return of our leader Ivan, we headed out to Second Beach Park, where Martha surprised us joining the group. Melissa, Coco, and Jann led the group as we headed towards the clinic, viewing the Century Bike Riders as they zoomed pass our group. Feeling the heat from last week, we took it easy at the start and throughout our run, hydrating more often, although the breeze came and went as the run progressed. After our brief stop at Aloha Gas, the group decided to do Kahala Avenue, which seemed a little long without the aid of any breeze but we got through this tough stretch to Triangle Park. Ivan who was battling a sore ankle left the group and headed back to Wailupe Circle, as the group headed on and by-passing the clinic, going on to the Police Substation and Pacific Beach. We continued on to Kaiulani Avenue, Ala Wai and the clinic, a little late, everyone was gone. We continued on our run to Wailupe Circle where Russ’s watch failed again, so he had to do extra to make up the 16 miles, so the rest of the group made it back with over 16 miles with a pace of 11:30 – 12:00. We’ll meet next week same place and time and try to do 17 miles, minus a few members who will be doing the 808 readiness in Kailua, continue on your homework runs during the coming week.

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

At the Triangle Park water stop, I counted 25 runners in our group headed out for another 16 miler which included Kahala Avenue on our return. Energetic Bob took the reins of the group and led us though our paces. Bob’s steady pacing and enthusiastic leadership kept the group’s energy positive throughout the tough 16 miles. Staff leaders Lisa, Dwight and Blair also added their support to the group. But when you have “seasoned vets” like Jessica, Russell, Janey, the group “runs” very efficiently and is like a “well-oiled machine” – no sputtering. Others in the group included Alberto, Atilla, Mari, Ming, Monica, Charlene, Trevor, Danelle, Jin, Chong, Georgie, and a few more fantastic runners.

Congratulations! Thanks to Nelson’s Oasis for letting us “double dip” (at seven and nine miles).

The weather was much better than last week as there was some cloud cover and the trades blew intermittently. We will do a small taper next week and run a 14 miler in anticipation of the always tough bus run from Makapuu Point on October 12. Also, with no clinic on October 19 due to the Koman Run, we are tentatively planning our first 18 miler from Triangle Park starting at 6 a.m. Stay tuned!

Homework, homework, homework….

Blue Group by Andy Hirano:
(Pace 12:30 – 13:30 minutes per mile)

What is amazing about the Blue Group is that every week we seem to number about 7 and it’s not the same seven folks as the week before. This week was no exception. At the start of our Sunday run, Mark decided to join the faster White Group to finish earlier. That left again the Blue Group with the Magnificent 7; Andy, Val, Colette, Tannia, Charlotte, Enli, and newcomer Alan who headed back when we reached the Kahala gas station. Heading out, the light drizzle and cloudy skies made it a pleasant run out to Nelson’s oasis at Kawaikui Park. It was very refreshing to drink some Gatorade and snacks. Coming back was a little tougher as the clouds cleared and the humidity rose. But with a steady pace, the group made it back to Kapiolani Park, completing 13.6 miles in tack. It looks like the group could use another 14 miler next week before increasing to 16 miles. What’s more important than building up your length of run on Sunday is to do your homework runs during the week and build up your miles per week. That will improve your stamina during the marathon.

The week after the bus run, October 19, there will be no Clinic due to the Susan G. Komen event. The Blue Group will meet at Ala Moana Park at 7 a.m. for those who want to run. We’ll meet at the Magic Island restroom and do the beginning route of the marathon.

The Beginners:

Buff Walkers by George Ushijima:

Our last official walk of the month of September. There were 6 of us who started today. Helen, Susan, Richard, Connie, Doyle and George. After Doc’s talk on LDL, HDL and Triglycerides we started on our trek to Nelson’s oasis (Kawaikui Park). At about 45 minutes into our morning jaunt, it rained. This made us talk about this situation happening during the Marathon. Handy ponchos available, duck taping the front of your shoe, avoiding all slippery surfaces, etc…Making our way to the 2nd beach park, we had much nicer weather. Nelson was there to greet us with wonderful snacks and Gatorade. We headed back, when we reached the gas station, Roger was there to welcome us with some Power Aide and some pretzels, awesome! Finally making it back to Kapiolani, we found Rosie with watermelon, Gatorade and snacks. Terrific! Next week we try our first 16. That’s the last step up till the marathon. Here were the stats; we did 14.58 miles in 4 hours 11 minutes. That’s 17:13 per mile. With our rest stops included, it’s 19:49 per mile. Keep up the homework.
Keep on Walking!

Green 15 by Willard Loui:

It was a perfect Sunday morning for a run, with the trade winds blowing, overcast sky and a little bit of rain. There were 5 team members in attendance today, and we welcome Leia back after being out for the past two months. Our fearless leader Lou is on the mainland for two weeks, so to get us started, Akiko led us out of Kapiolani Park. We all headed out to Kawaikui Park and back for a total distance of 13 miles. Our overall time was 3 hours and 23 minutes for a pace of 15:41 minutes per mile. Next Sunday, we will increase the mileage up a notch to a 16 miles. Also, thank you Nelson and the table volunteers for providing the Gatorade and refreshing snacks. We always look forward to seeing you and you never fail to disappoint.

Golden 14’s by Sandi Padua:

The group got split up with some joining the Lucky 13s. Dean and Norm, our fearless leaders were out with minor injuries and should be back next week. Sandra and a couple of the ladies went the usual marathon route. We were met by Eileen and Gail between Triangle Park and Diamond Head water stop. Since Gail is recovering from shoulder surgery, we slowed down to accommodate her walking pace. We split up at the Aloha Gas Station and continued on to Nelson’s Oasis. All in, we did between 14 and 15 miles, disregarding pace for that day.

As a reminder: Most of the leaders for 13s and 14s will be out doing the Hokulani 25K in Kailua or the Ka Iwi from Sandy’s next week Sunday. Either Norm Sensei or Carol might be available to lead you. Otherwise, we feel confident that you will be able to do the 14 miles to Nelson’s Oasis and back without any incident.

Please remember to sign up for the last Bus Run, especially if you have not done any. We will get off the bus at Nelson’s Oasis and run towards Hawaii Kai, do the loop and head back to base. That should give us between 13-14 miles.

On October 19th: The whole beginners group will be meeting at the Ala Moana Tennis Court where the figure 8 parking is. Please check with your group regarding this. We will take this opportunity to do the down town portion of the Marathon while the Susan G. Komen run is happening at Kapiolani Park. This will be the only time that we are doing the front portion of the marathon. You do not want to miss this.

Da Comment Corner:

Bus Run October 12th; please sign up!

See you at the water stops!


Blair’s Weekly Update 09-21-2014

Doc’s Talk:

Dr Scaff spoke about cholesterol and some very interesting information associated with it – milk, butter and eggs are ok? Please see Bruce Mullikin for Doc’s complete talk on “thumb drive”.

Table Duty:

Thanks to staffer Fiona for taking good care of us today at table duty! The Gatorade and water plus the delicious food and fruits were perfect fuel sources to rejuvenate us after our long runs. Thanks also to Alberto, of the Brug Bakery at Shirokiya in the Ala Moana Center for some great pastries.

Final Bus Run – October 12th:

We ask everyone to show up at 7:15 a.m. and board the buses promptly and leave accordingly. Fare is $3. The furthest stop will be at Makapuu Point – approximately 15 miles. It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars is recommended. As Dr. Dwight of the White Group mentions, the first few water stops are crucial to the finishing miles. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependent the on route. Please check with your group leader as to your start location. Continue reading

Blair’s Weekly Update 09-14-2014

Doc’s Report:

Dr. Alan Tichenal was our guest speaker who spoke about protein. See and hear his entire talk on “thumb drive” – see Bruce Mullikin for details. Thank you Dr. Tichenal for a very informative talk!
Table Duty:

Thanks to staffers Libby, Bob, Gail and Evelyn for the great spread at the table! The fruits and the rest of the goodies were awesome!! Continue reading