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Blair’s Weekly Update 04-05-2015

Doc’s Talk:

Guest Speaker Dr. Larry Fee, one of the best Exercise Physiologists in the country, spoke about the psychology of running.

No Official Clinic next Sunday April 12 due to the Hapalua Race! Check and read where your group is meeting this Sunday!

Table Duty:

Thanks to leaders Libby and Evelyn for all of the goodies!

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 ran 14 today at about 8:45, and caught a great guest talk. Nancy, Satomi, Neil, Craig, and I ran with Will from Australia and Steve’s group. We all wish Donis a safe and successful Boston Marathon. Next week at the 2nd park on Hawaii Loa road at 6:15 am.

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

The Red Group went out for our run with 7 people on Sunday, including: Steve, Tabby, Joe, Jimmy, Dave, Sven and Mike. We ran a total of 12 miles, starting at the first beach park (Wailupe) and running in for the talk at 7:30 for 6 miles. We then ran back out for a total of 12 miles at a 9:00 pace with a total running time of about 1:48:00.

It was a bit humid on Sunday, and the sun popped out at the end of the run to heat things up. We can already feel how important hydration is while training. Some experts say to drink when you’re thirsty, but we always like to drink a lot even if you don’t feel thirsty at the time – especially when the temps get up around 80.

Next week, on April 12, several of the Red Group will be running in the Hapalua half marathon. The others will either be running by themselves or joining the advanced or Pink groups, depending on their desired pacing. Good luck to everyone on Sunday, whether you’re in the race or not.

Happy running!

Pink Group by Rosie Adam-Terem
(Pace 9:30 – 10:30 minutes per mile)

Today’s goal was our first 8-miler. Several runners started early with Rosie and put in 5.5 miles before the talk, following up with 3 more miles round the park. This allowed those who wanted to go to the Shoe Talk plenty of time. The next shoe talk is on April 26.

Bill led the main group of Pinks out to the gas station and back. This will be our normal 8 mile route.

Next week, because of the Hapalua, there will be no formal clinic. The Pinks will meet at 7:30 at Triangle Park and run to the first beach park for an 8 miler.

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

A small group of Greys including Rob, Harold, Cassie, Abe, and Lee was led out of the park by Ron on a beautiful Easter morning up and over Diamond Head Road to Triangle Park where Ron discussed associative and disassociate thinking while running as a follow-up to the talk by Dr. Fee. A question was asked about breathing through the nose versus the mouth – do whatever it takes to get sufficient air which generally means breathing through the mouth while running. Ron also talked about rhythmic breathing – breathe 3 counts (steps) in and 2 counts (steps) out. It helps you to breathe deeper and it alternates which foot is on the ground when you exhale.

We proceeded up to and through Kapiolani Community College to 16th Ave, up Pahoa Ave., and then to the park on 11th Avenue for a much needed water stop – everyone did a great job on all the hills! Then down to Kapahulu to the Running Room where we listened to Gaston’s excellent shoe talk. After the shoe talk, back to Paki to finish the run.


  • Distance: 5.3 mi (to the Running Room) + 1.2mi (back to Paki)
  • Running Time: 1:00:05 (to the Running Room) + 12:19 (back to Paki)
  • Average Pace: 11:12

Don’t forget there is no clinic next Sunday due to the Hapalua Half Marathon. The following week we will do 8 miles (out to Aloha Gas and back).

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

John and Lynnae led 16 Silverados on a beautiful Easter Sunday. The majority wanted to do 6 miles, so John’s announcement of 8 miles was vetoed by the group. The group consisted of: Moon, Hiroshi, Tavy, Joe, Alicia, Terry, Paul, Beth, Jo, Henry, Koko, Dawn, Melissa, and her co-worker (I heard she’s fast). Henry continued on to the gas station by himself, while Terry and Alicia parted ways with us at Triangle Park to head straight to the shoe talk.

We’re at the 5th Sunday of Clinic training, and how are you doing? Most of you should be feeling more confident with each run. If you’ve got some pains, then make sure to address it. Some pains are normal, indicating growth of the muscle. But other pains are not and indicate an immediate need for a modified training plan. Generally speaking, rest is a good first step to cure the present malady.

“Team Keene” wristbands were passed out today to support Purple group runner Lorna and her son in his cancer battle. Good news, Keene got to attend his senior prom! Please wear your Team Keene wristband when you’re racing to show your support. Lorna and Keene appreciate your thoughts and prayers.

Homework [the key to HMC success]: 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). Pace does not matter…yet.

Shout Out Corner: Congratulations to Beth for completing the Ford Island 10K run on Saturday. Two days of running back to back is impressive. She deserves the week off.

Special Runs (4/12): The Hapalua is next week, so there will be no official Clinic. The Silvers will be running an alternate route. Paul has volunteered to lead the group next week. They will be meeting at the Triangle Park water fountain at 7:30 a.m. You may contact Paul directly to confirm details [cell: 808-285-0108; email: moc.selaserehttuonull@luap]. Please note that Monserrat will be closed due to the Hapalua.

Good Luck to the Silvers and all HMCers who will be running in next week’s Hapalua. Pre-marathon races are always a good way to test out your training. Some last minute tips: (1) Pick up your race packet early (there is no free parking at the Convention Center); (2) Watch your diet starting Thursday – carbs, limited alcohol; (3) Saturday – hydrate, pick out a well-worn race outfit; (4) sleep early and get to the park to secure parking; and (5) have fun – enjoy the malasadas at the finish.

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

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, Tomoko, Lianne, Minami, Attilla, MIA, Ivan and Russ. We stopped at Triangle Park and continued towards the dog park where Kurt, Devan, Lianne, Tomoko, Jan and MIA headed back to the start. The remainder of our group headed down 18th Avenue on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more.

On a side note, if you are running the Hapalua half marathon on Sunday, the Black Group will be meeting at Hyatt Regency Hotel in front of the ABC store, across the from the starting line at 4:45 a.m.

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

A bit of a smaller group possibly due to the “religious tenor” of the group – Easter Sunday? Needing to “repent” for some of the “sacrilegious and nonconformist type of behavior” exhibited on our Sunday runs or in our everyday lives? Nah! We’re talking about Guru Sam and the rest of this cohorts – the White Group always has a lot of fun even while going through the rigors of marathon training – “we run to laugh and have fun”!

Bob, Monica, Sam, Violet, Quen, Jin, Jaimie, Randy, Mark, Sharon, Ivana, Susan, Danielle, Rich, Russell, and Paris made up this raucous group which did an easy 6-miler. Next week is the Hapalua so the group will meet at 7:30 a.m. at Triangle Park. Be there or be square – be a part of the Triangle {park that is}.

Blue Group by Dave Darby:
(Pace 12:30 – 13:30 minutes per mile)

Happy Easter and great job today, Blues!

Dr. Fee gave a great speech about running successfully – 1) Thinking while running; 2) Bio-chemicals produced while running, endorphins and adrenalin; 3) dis-associative and associative running styles; 4) focusing on individual pace, such as the “talk test”; 5) Be economical, if you are short-winded, inhale through your mouth and exhale through your nose; 6) Hydrate – pint for pound lost; and finally, 7) Socialize, but don’t get distracted from your task at hand – to keep your pace, maintain self-awareness of your physical condition, and finish your 26.2 mile goal. Tell yourself you feel good, and it will help.

We had a great showing today, with 24 runners, and we ran about 6 miles in 1 hr 11 min run…over Diamond Head, to 18th Avenue and Kaimuki Middle School for a quick break and a really good panorama photo op. Then, back on 22nd Avenue, up to KCC for some water, and down Monsarrat Avenue to the goal – the snack table and conversation! Great job with the single file during the entire run – Maile even posted our disciplined single-file picture to our web page. :-)

Remember your Tuesday & Thursday homework and ddon’t forget – no formal Clinic on 12 April due to Hapalua Half-Marathon. Val will lead those “Blues” who want to run 6 miles, meeting at 7 a.m., 12 April, at Magic Island. Our next formal Clinic will be 7:30 a.m., 19 April.

(All walking speeds and 13-minute mile > running pace.)

Lucky 13’s by Roanne Abe:

Happy Easter! Twelve of us started the morning with great fellowship and learning. Dan, Lynn, Sylvia, Amber, Chris, Brandi, Tracy, Jan, Macy, Linda, Cliff and Roanne. If I miscounted or got your name wrong, just let me know and I’ll be sure to get it right next newsletter. We went for a total of 3.7 miles from Kapiolani Park to the Running Room and back to the Park. We were all ears at the shoe talk and everyone signed up to make sure we got our shoe talk discount. There was so much to learn, and after an hour, we had to cut off questions so that the store could open for its regular customers. If you missed it, don’t worry. There is another talk on April 26th. April 12th, will be Hapalua and while there is no formal clinic, Cliff will be at the normal meeting area at the regular time (7:30 a.m.) to lead those not doing the Hapalua on a fun and scenic trek up and over Diamond Head. Please come early and be prepared to park a distance away from the park. The goal is to walk about 4 miles and to get familiar with going up and down Diamond Head. Plan to bring a small water bottle (nothing fancy, as long as you feel comfortable holding/carrying it for an hour, it’ll do just fine). As the month progresses, our goal will be to gradually increase our mileage to get us to walking for 90 minutes by month end. Homework is two 1 hour walks during the week. The weather is starting to get really nice, but be on guard. Always wear sun screen and carry water with you. If you have a hat or sun glasses, that’s an added plus. You all are looking good and the homework is paying off. Keep up the routine!

Comments by Michael Gascon:

**Info Update** The next (4/12/15) meeting place for Lucky 13s will be in the Kahala Mall parking lot near the corner of Waialae Avenue and Kilauea Avenue, not at Ala Moana Park as had been mentioned prior to our run. So, please be at the corner of Waialae and Kilauea at 7:30 am. We might be merging with the 14s depending on how many show up. A few of us will be missing due to participation in the Hapalua Half-Marathon. Good luck to those runners!!

Shoe talk day! After a lapping Kapiolani Park and the zoo once at about a 12:57 min/mile pace, we ran to The Running Room to learn about shoe technology and earn a 20% discount. If you missed the talk there will be one more later on.

Water breaks. The leaders are balancing the need to stop for water with the need to maintain our assigned pace. If the water breaks are too far apart, please carry water. If you think the pace might be too slow, consider that this is the pace you’ll be doing for an entire marathon.

Safety! Everyone in Lucky 13s does a great job of staying in single file. Remember to keep your eyes on the ground before you even when answering a question from someone behind you. And, please relay the warning yells for walkers we pass and runners/bikers passing us.

Golden 14’s by Dean

Happy Easter to everyone.

This was our first run in April. We modified the route to accommodate the shoe talk.

We had a great attendance and the talk was entertaining and informative. We learned the basics of the types of feet and different shoes to assist with different running issues like pronation and suggestions to assist with plantar fasciitis.

For next Sunday we are not having an official clinic because of the Hapalua half marathon.

The golden 14s will be running but we will meet at the Kahala Aloha Gas station. There should be ample parking in the mall on the Macys side if you don’t find one on the streets close by.

We will be starting at 7:30 a.m. We are moving the location of our run to avoid competing for parking with Hapalua runners.

Do your homework runs and we will see you next Sunday.

Green 15’s by Louis Crompton:

And a happy Easter was had by all… personally I found about a dozen eggs! Brown ones and in the fridge, but that should count… Had 8 green bunnies leave the park trailing #1 hare Scott… after a short hop – pun intended – for a little hill work, it was off to what may have been the best shoe talk in years… and back to the park following Willard for a 4.1 mile RT… moving time was a few seconds over one hour. Next week the Green 15 team have signed up for the 1/2 so we have no alternate plan. Anyone even thinking about joining the 15 crew next week should probably go out with the 14 group meeting at AMBP. We’ll be back on the 19th – and remember to arrive early due to yet another walk scheduled for Kapiolani Park on that Sunday… parking may be “problematic”. Do your homework. Aloha

Buff Walkers by George Ushijima:

Ok, I forgot to post the message from last week. My Bad. It was: The last Sunday of March. Are we doing our homework? Did we go out on 2 different days on the road for at least an hour? Our 4th outing of the year. We ventured out of the park and took on the hill going to Triangle Park. It didn’t rain, but boy, it was so muggy. We had a smaller group today as we trudged along. Doyle, George, Helen, Jane, Lisa, Liz, Melinda, Michelle, Nat, Paul, Robert, Roland, Ronie, Susan, Tracy and Yoshiko. We did 4.4 miles in 1½ hours that’s 20 min 27 sec per mile. When you take out our rest stops it gets it close to 17½ min per mile. This week Roland, Michelle, Yoshiko, Nat, Robert and Ronie met George at Safeway in the parking lot. We jaunted off to Kapiolani, a distance of only 1.3 miles in 23 m and 15 sec. After the talks we were joined by Jane, Liz, Sandy, Roger and Marylou. We went around the park and back to the Running Room picking up Lehua and Loke along the way. At the Running Room, we found Helen, Venus and Susan. Getting to there, took us 48 minutes and 20 seconds. All in all we had perfect weather with no rain. (That’s why you carry an umbrella to ward off the rain) • Next Sunday 4/12, will be the Hapalua. The event will take up all of the park space, so the walking group will be meeting @ Kahala Mall, between Macy’s and Starbucks in front of the Jack Lord Bust. We’ll do a very nice and pleasant 4 mile jaunt through the neighborhood. • The following Sunday 4/19, will be the AIDS Walk. The event will take up all of the parking spaces, so it is encouraged to park out of the area. A lot of us will be parking @ Triangle Park and walking in for the talks. It is recommended that you get to Triangle Park by 6:45 and walk in for the talks. • The last Sunday of April 4/26, we’ll be back to normal. Except there will be another shoe talk if anyone missed this first one. • We’ll have the HMC picnic on Sunday May 3, so plan on participating. Don’t forget to do the homework Keep on Walking!

Da Comment Corner:

The Road Less Travelled (repeat):

I usually do my homework runs during the early morning hours and my route is usually the same – a jaunt through my neighborhood, cut through Kapiolani Park, then a scenic scamper through Waikiki on Kalakaua up to the Hilton, and finally onto the Ala Wai and home.

Due to a lack of time, I decided to run back through Waikiki using Kuhio Avenue rather than my usual Kalakaua route. After many years, much of the scenario seemed unchanged – the Hy’s restaurant sign still glows brightly; the Food Pantry remains (now with a Food Pantry Express); a bigger, nicer Starbucks, etc. Kuhio at 5:30 a.m. seemed unchanged that is, until, I crossed Kaiulani Avenue.

Did you know there is a Nashville in Waikiki? Or, are you familiar with the Legends Sports Bar on the Nahua corner which broadcasts live Aussie football, Rugby League, Rugby Union football as well as live NHL (hockey) games?? The bar is located in the now named the Aqua Pearl hotel – I remember it being the old Nahua Hotel, a nice quaint old time venue.

As I continued my trek, I noticed through its large glass windows, stacked bags of flour imported from Japan for making udon at the popular Marukame Udon restaurant; now open for breakfast!

Further along, across from the Waikiki Trade Center, I noticed a very mysterious storefront located in a side alley. (I couldn’t quite see what the unusual sign stated). As I ventured further in, I discovered the Club Black Cat – there was an “interesting woman” guarding the door; she was slumped and sleeping in a rocking chair. The lady’s make up was excessive as if she was trying to cover up her many decades of hard living and her attire was rather garish with a low cut front that exposed much of her “bounty”. As she started to awake, I, like a “scared kitty”, quickly “bolted”.

The rest of my journey was rather mundane. Kuhio Avenue sure has changed!

Please keep up with your homework! Starting off with good “running habits” will pay off at the end!

Have a fantastic week!

See you at the water stops,


Blair’s Weekly Update 03-29-2015

Doc’s Talk:

Dr. Ando, clinic member and our “resident” asthma specialist spoke about running with asthma.

Table Duty:

Thanks to staffers Derby and Lisa V. for the great food and drink at table duty. This is their second round at table duty already!! Mahalo!!!

First Shoe Talk:

April 5th at 9:00 a.m. at the Running Room.

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 ran 14 today at about 8:45, and caught a great guest talk on exercise induced asthma. Next week at the 2nd park on Hawaii Loa road at 6:15 am.

Red Group by Steve Cole:
(Pace 9:00 -10:00 minutes per mile)

The Red Group went out for our run with 7 people on Sunday, including: Steve, Linnea, Joe, Jimmy, Dave, Sven and Stephanie. We ran a total of 12 miles, starting with a 5.5 mile run at 6:30, and then a 6.5-mile run after the talk. We ran our 12 miles at a 9:00 pace, for a total run time of 1:48:00.

It was a great day for a run, with the sun staying behind clouds for most of the morning. Towards the end of the run, the sun came out and you could really feel the humidity, so it was nice to finish at the park with some Gatorade and other refreshments.

Next week, we’ll be running in from the 1st beach park (Wailupe Beach Park) at 6:30 to hear the talk at 7:30, and then run back to finish another 12-mile run at a 9:00 pace. All are welcome to join us if our pace aligns with your goals.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 9:30 -10:30 minutes per mile)

There were 17 Pink group members this week: Staff leaders Bill, Byron & Rosie, Kozo, Doc. Richard, Cap’n. Bob, Steve, Aileen, Kelly, Nicky, Joel, John, Leslie, Deanna, Bob, Maureen, and Coleman. We ran 6.5 miles trying for an average 10-minute pace, slower uphill, faster down.

Bill and a few others went out to the gas station to make 8 miles, and some of us ran extra miles before the clinic.

Next week we will be going to the gas station, approximately an 8 mile run. Again, if anyone wants to do additional miles beforehand, we’ll leave at 6:30 and be back in time for the talk.

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

For the last Sunday of March, Dr. Ando spoke about asthma and running before John led a group of 10 Silvers for 6.5 miles. Henry got in some extra speed work to catch up to the group at Diamond Head; we think he did a sub-9:30 pace going uphill! Conditions where a bit more humid thanks to the rain and the sun coming out. The group managed a 10:45 pace coming down Diamond Head on their return to base. A solid finish – good job! John promises to keep more accurate stats when he gets his new running watch (perhaps an Apple Sport Watch). The group was a little smaller today, as some did their Hapalua training run separately (Terry, Koko, Dawn).

Homework Runs: You are never too old or too young for homework runs. So, please do your homework runs – 2 one-hour runs during the week (Tuesday/Thursday or Wednesday/Friday). There must be a rest day in between your runs to allow your muscles to recover.

A note on illness: This is the season when various colds are going around. Please listen to your body and err on the side of caution. If you feel up to a run, be sure to take it easy, on pace and/or distance. And be sure to watch your hydration and replenishment, as your body may process a little differently when sick. Runners have to be very in tune with their bodies, so be vigilant and run smart.


  1. Please register on the Clinic’s website. While there is no charge, this is how the Clinic can keep track of its runners, and especially for safety purposes.
  2. Shoe talk on Easter Sunday (4/5) at the Running Room. The group will do a run which ends at the Running Room. Parking is very tight there, so ditch the car if you can.
  3. No Clinic on Sunday, April 12, which is the same day as the Hapalua race, as access to the park will be restricted. There will likely be an “adventure run” planned for our group. We’ll decide on 4/5. Suggestions welcome.
  4. Hapalua training – the prescribed distance is 5 miles, 8 max (and easy).

Where can we find the energy and motivation to run during the week? Early in the day because by the end of the day it seems a lot harder nowadays especially with work and family commitments. Running is good “me time”, so please make sure to schedule it. You’ll be glad you did.

As always, if you have any questions, please ask the staff volunteers. We’re glad to help. –John

Black Group by Russel Honda and Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, Tomoko, Lianne and Russ, and we welcomed back MIA aka Kiana, Attilla, and Ivan. We were joined by 4 new members, Minami, April, Charlotte, and Dhania. Apologies to those that I may have left off from this list. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Road. where part of Charlotte and Dhania headed back. The remainder of our group headed down 18th Avenue, on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. Good job everyone, continue on your twice a week runs, minimum an hour or more. On a side note, if you are running the Hapalua half marathon in two weeks, we meet at the clinic start at 6:15am and run towards the Hilton Lagoons and back to the start of the clinic. Feel free to join us even if you are not running the Hapalua. See you on Sunday.

White Group by Bob Choate
(Pace – 12:00 – 13:00 minutes per mile)

5.7 miles, 1:11 time. We had 24 joggers. Lisa, Monica, Quen, Jamie, Violet, Jessica and her daughter, Sirena, Sam, Brent & Melyssa, Russel, Dwight, Rich; not quite good on names…we jogged up Diamond Head then stopped at triangle park for a Dwight speech…then same led us down to the cemetery run. Around the back side of Diamond Head using the side streets. Then about half of us jogged around the park, at a little faster speed; running into other groups returning too. Was another nice table spread and the weather was just right, not too hot. The group welcomed, Ivana, Sam’s new recruit.

Blue Group by Dave Derby:
(Pace 12:30 – 13:30 minutes per mile)

29 March, or, popularly known in Japanese as “nee-coo no hee” or the 29th Day, or “Meat Day” for Japanese grocery stores! Thank you Maile!

And, we had 29 group members again today, and increased our run slightly so as not to be in “runner shock” as we move into our second month next week and increase mileage by 2 miles. After Dr. Ando’s great talk about asthma and respiratory issues affecting many runners (Dr. Ando actually authored a chapter in Dr. Scaff’s book!), Blue Group took off for about a 4.6-mile run, over to Operation Red Wings Medal of Honor Park for a quick mental and physical check and update of new members, and then we headed back to Kapiolani Park for a quick lap around the park to the goal – the snack table, for more camaraderie.

All 29 did an amazing job keeping the pace, keeping the single file, and finishing strong. We ran in many weather conditions in just that short 4.6 miles – light mist, hot sun, and then a light cool breeze at the finish.

We started a Facebook page for our group to monitor our journey this year with comments, photos and videos, and to keep in touch regarding updates to our weekly meetings, route ideas and tips.

Welcome to this week’s newcomers to Blue Group – Mary, Mari, Tom, Melissa, Betta, Brittany, and Tannia (returning Blue Group 2014 member). For some in the Blue Group, this is their first marathon. As we move from short distances into the longer distances, taking care of your body and running form are important, and these Sunday runs as a group will help with the discipline part, while we use the “homework” to focus on our mileage and practicing what we’re learning on Sundays. We’ll be having lots of discussions about form, gear, nutrition and injuries as we move through the year.

Remember your Tuesday & Thursday homework!


Lucky 13’s by Kim Ramos:

Aloha everyone. Today’s weather started off a bit wet but that didn’t stop us from running. We had 15 runners in total today. We ran around the entire Kapiolani Park on an average pace of 13.41 minutes per mile for 4.42 miles in about an hour. During our run we started to extend the distance between water stops to a mile apart so we can condition ourselves for the upcoming long runs especially when we start attacking the Diamond Head hill. Next week April 5, 2015 its Easter Sunday and we will be meeting same time (7:30am) and location (Kapiolani Park) for a short run then we’ll run together to Running Room for the shoe talk. We highly advise everyone to attend the shoe talk to learn about shopping for running shoes and the 20% discount that they’ll be giving us when you’re there. Lastly on April 12 we will be running at a different location. We’ll be meeting at the Ala Moana beach park figure 8 parking lot by the tennis courts. We’ll introduce to you and run the first 4 miles of the marathon in Downtown. You surely don’t want to miss that run. Don’t forgot about your homework runs. At least 2x a week for one hour. See you all next week,

Gold Group 14’s by Dean Takashige:

We had 15 runners for our last run in March. The morning was cool with a slight breeze.

The group size has been changing from week to week as everyone is trying to find their correct pace group.

Our first two runs in April will be modified due to the Shoe talk next Sunday and the Hapalua on the 12th.

Next Sunday is Easter Sunday and we will be running a modified route to accommodate the shoe talk for the beginner running groups. Due to the number or runners in the clinic two sessions will be held at the Running Room. Since parking is limited we will be running to and back from the Running Room.

On Sunday April 12, we do not have an official clinic at Kapiolani Park but the 14s will be meeting at figure 8 parking lot next to the tennis courts at Ala Moana Park. We will start our run at 7:30 a.m.

The distance for our April runs will continue to be the same, about 4 miles, as it was in March.The main difference being that we will be running to Triangle Park and back. So basically its 4 miles with a hill going up Diamond Head Road.

The group did great, I did change our route by going up Monsarrat Avenue on our second lap.

We ran 4.57 miles in 1 hour and 20 minutes and burned 465 cals.

Everyone do your homework runs, 2 runs at least an hour with a day of rest in between runs.

See you all next Sunday.

Green 15’s by Louis Crompton:

Green 15 had one of those Sundays that fall in the so-so category… couple folks from last week wanted to try slower groups, and some of the usual suspects were MIA today… Eleven went out to visit a local rest stop… just doesn’t get much better than that on a Sunday morn… Scott was our lead staffer and Willard our point man today, but being the nice guy that he is, the group “malingered” at the stop… that’s OK, in 6 months we’ll be in / out of those stops like making a pit stop during the Indy 500. Thanks to both Ryan and Gary who trailed as sweepers – very important for each group to have a sweeper in these early days of clinic – surely don’t want a newcomer to be miles from the park in a “new” neighborhood and suddenly realize they should be in a slower group… so fill your sweeper position with a caring person. Overall distance was 4.64 miles with overall pace of 15.91 minutes per mile. Our annual target is to finish the December marathon about 6 hours 36 minutes – a 15+ minutes per mile pace as we “routinely” do. Next week is our Shoe Talk so be sure to attend… we’ll do a little skipping around the neighborhood and then get educated about shoes and pick up our discount to be used later. Do homework hours! Aloha

Sweet 16’s by Roanne Abe:

21 devoted walkers covered about 4 miles going around Kapiolani Park and the Zoo today. I really appreciate everyone showing the Aloha spirit and sharing the sidewalk by going single file whenever needed. We made a lot of other people in the park smile today. Much thanks to Dan and Linda for helping to lead the group around the Park, as our leader Cliff was off island. You guys and gals looked great and were in good spirits despite the gray clouds and soggy grounds. Rain or shine, the clinic always meets, so it’s a good idea to pack a towel and an extra shirt in the car just in case (no one likes driving home in a sweaty shirt anyway).

Next week is the Shoe Talk at the Running Room, and it will be well worth your time to attend. Make sure you sign the attendance sheet that will be passed around. Special discounts are offered to Shoe Talk attendees, and those that sign the sheet can qualify for them. This week we have our homework of 2 one-hour walks, and if want to see the full homework schedule, be sure to pick up a copy of Dr. Scaff’s book. If you can find a partner, you can save on the cost.

Keep up the good work!

Da Comment Corner:

Shoe Talk:

Running Room Manager Gaston, who has done several marathons (some under four hours), will share his expertise with all of us this Sunday. His knowledge of shoes and experience in running add a great deal of credibility and add validity that shoes are a very important piece of equipment in running.

The talk this Sunday, April 5, will be geared more toward the Beginners but everyone is welcome. The talks start at 9:00 a.m. at the Running Room on Kapahulu Avenue. Parking is limited. A 20% discount is offered on shoes throughout the year if signed up at the presentation.

Feeling Beauty:

When I round Diamond Head on my early morning runs, I never hesitate to stop at the lookout at its apex. Although dark, I can dimly see and feel the beauty of the locale; running heightens my senses – I obscurely see the waves breaking and hear its rhythmic, hypnotic rumbling and smell the freshness of the air as the wind blows gently. All this, combined with the “star glittered black velvety canvas” up above, gives me a feeling of peace, tranquility, and hope. In this moment, I feel so lucky that we live in such a beautiful place.

Apologies for the delay in the delivery of the update – computer was a bit ill. After consultation with Dr.Lew (webmaster), amazingly, its illness dissipated and newsletter able to be published.

See you at the water stops,


Blair’s Weekly Update 03-22-2015

Doc’s Talk:

Approximately 200 runners listened intently to Dr. Scaff who spoke again about importance of homework runs and monitoring your heart rate while training. Doc will be away next week but Dr. Richard Ando, a clinic member and a noted asthma/allergy specialist will speak on asthma and running.

This should be on everyone’s calendar as we, our children or someone we know is afflicted with asthma or bronchitis.

Table Duty:

Delicious finger sandwiches anyone? The Tony and Sandy Café opened for “business” and fed and quenched the thirst of all of our runners. Long time staffers Tony (with the Silver group) and wife Sandy (with the Beginners) gave us the extra treat today. Much mahalos!!!

Group Reports:

Advanced Group by Les Young:
(Pace <9 minutes per mile)


The Advance group was joined by nine members of the Pink group. They missed their leader Steve Cole who is on paternity leave with new daughter Rachel born 3/13/15 (8 lbs. 7 oz.). AG members were Nancy, Satomi, and Les. Les made sure everyone had sunscreen and peed clear. The AG planned a 12-mile run, but suggested to the guest runners to run their comfortable distance and at their own pace. We started at 9:00 pace and picked it up to 8:30 to the gas station. Five members of the Pink group headed back from there. Four continued with the AG to the first park turn around. Thanks to Tabitha for bringing the Pinks to us. If you want to join the AG again, we will meet at Paki at 7:30 a.m. next Sunday. Dave should be back from DC, but he might be late (jet lag). Pee clear and stay healthy.


The AG did another 12-miler out to the first park and back. Nancy, Neal, and Les were joined by Travis and Craig from the pink group. Dave is still in DC and should rejoin us next week. Nancy and Neal are training for the Hapalua half marathon in April. We went out at an average 8:35 pace and returned at an 8:35-8:40 pace. Travis and Craig are strong runners, but need to boost their weekly mileage to 25-30 miles/week. Abide by the 10% rule to avoid injury. It is starting to get warm out there so remember the Golden Rule: Never pass up water and pee clear. During your training run, you should be experimenting with carb, sodium, and water intake to determine how much your body needs and at what intervals. Careful with your sodium intake and blood pressure. Not sure where you are, consult your doctor. Find what work during training to be used on marathon day. Golden Rule: Nothing new on marathon day. Marathon day is not the day to see what works for you. Next Sunday run will meet at the second beach park at 6:15 AM. Run Sub4!!!

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

A new Red Group was formed by some people in the Pink group looking to run a bit faster than a 10:00 per mile pace. This new group is focusing on a target of 9:00 per mile as its goal for the 2015 running season.

We went out on Sunday with a total of 7 runners, including Steve, Linnea, Joe, Jimmi, Michael, Bailey, and Craig. We ran 6.6 miles at a 9:00 per mile pace for a total run time of about 59:00. It was a great day for a run, with some overcast clouds, but no rain.

Next week we will run the same route, looking to keep a consistent 9:00 per mile pace. We will also be meeting at 6:30 at the regular HMC meeting point to run an extra 5-6 miles before the 7:30 meeting time if anyone would like to join us.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 11:00 minutes per mile)

The Pink group aims to run an average 10 minute pace. This means slower sometimes (up that first hill!) and faster other times. We work on being able to talk, hydrate well, and have a fun run. This week, the faster Pinks broke off to form an as-yet unnamed group aiming to run an average 9 minute mile. We will miss them, but we won’t miss trying to chase those speedsters!

Our group of 14 runners consisted of Leslie, Chris, Jerome, Cap’n Bob, Doc Richard, Steve, Arleen, Doc Christina, Staff leaders Bill and Rosie, Fumiko, and new members Justin, Chas & Devin. We did 6.5 miles at our intended pace, and next week will be the same. Bill and Fumiko did 8 miles, going out to the gas station. For those doing the Hapalua, there is a group meeting at 6:30 to run for an extra five miles. All are welcome to join.

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

Ron started with a safety briefing before the run and then led Donna, Makaai, Samantha, Ciana, Rob, Abraham, Bob, Jeff, and Carrie up and over Diamond Head to Triangle Park. At the park Ron discussed proper hydration – remember to drink water during a run but also remember to drink more water during the week. A question was asked about finishing a mid-week run by walking if you just couldn’t run the whole distance/time. Ron suggested taking purposeful walking breaks on days that you don’t feel like you can go the scheduled distance. Taking a walk break every mile, for example, helps you both physically and mentally. If you run to exhaustion, you are finished physically and your only choice is to walk or to stop. It is also an emotional/mental defeat – you had to stop before you intended. However, if you take regularly scheduled walking breaks on days where you are not sure you can go the distance, you get a physical break before total exhaustion takes over and you can resume running after each break with some renewed energy. Emotionally, instead of feeling bad because you had to stop running, you see yourself as in control of the run because you chose to take intentional walking breaks. You may be surprised to see how much farther you can go with some 30-60 second walk breaks.

The group proceeded down Kahala Ave., turned onto Aukai, and looped back to Triangle Park via Elepaio. Along the way Ron discussed some of the advantages of carrying a water bottle – you don’t feel hurried at the water stops when there are others behind you waiting, you tend to sip some air with the water sometimes resulting in some burping later, you can measure how much fluid you are consuming during a run, and you can take something besides water on the run. At Triangle Park Ron also mentioned that, although we stay together as a group throughout the run, when we get to Triangle Park the members of the group may self-pace back to Kapiolani Park using the 2-mile distance (or some portion of it) to finish strong or take some walk breaks.


  • Distance: 5.3 miles
  • Running Time: 55:29
  • Average Pace: 10:27

Next week we will go a bit further so remember to fit those mid-week runs into your schedule!

Black Group by Russ Honda:
(Pace – 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Hannah, Kurt, Devan, and we welcomed back Lianne, but still on MIA Kiana and Ivan. We were joined by 2 new members and will get everyone’s names as they settle in a group they feel comfortable in. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Rd. where part of our group headed back. The remainder of our group headed down 18th Ave., on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. We hope in the coming weeks our MIA’s will be back so we can have a complete group outing. Good job everyone, continue on your twice a week runs, minimum an hour or more, see you on Sunday.

White Group by Jessica Spurrier, Monica Johnson and Blair Hoashi:
(Pace 12:00 – 13:00 minutes per mile)

Staffers Jessica, Monica, Lisa, Quen, Dwight, Guru Sam and Blair led approximately 22 exuberant runners up Diamond Head to Triangle Park, then turned back. Many of the runners did a lap around Kapiolani Park at the end to make it a 6 mile trek while others returned directly to the park to make it a nice four miler. The leaders kept the group energetic and high spirited throughout the run.

Thanks to “regulars” Russell, Elena, Melyssa, Brett, Monica, Jainey, Jin, Randy and others for helping to keep us organized. We were glad to have Kumiko, a marathon finisher and member of the group two years ago and her friend, Emiko, visiting from Japan, join us this morning. Also, Sandy and Paul moved up from the Blue Group and connected with us this morning. Welcome!

Please start your training off the “right way” by doing those two/three weekday runs. It’s a lifestyle change which could change your life – it did for me. I feel “guilty” if I don’t do at least an hour’s run during the week (as slow as it may be). Also, it’s a very good way to keep the weight off or maintain one’s weight. Haven’t you heard the slogan, “we run to eat”? Staffer Lisa mentioned that diligent homework runs equated to cutting an hour off her previous marathon time.

“Refueling for the soul” –an Oreo cookie at table duty after her run, per Jessica.

Blue Group by David Derby:
(Pace 12:30 – 13:30 minutes per mile)

Fiona welcomed our large group to the clinic and introduced Staff members Val, Maile and Dave, with Andy taking a leave of absence and Derby leading the 14ers for a couple weeks.

We started our run with 32 members, but 3 fell back as we trotted up Diamond Head.

We took an extra-long pit stop at “Operation Red Wing Medal of Honor Park” (still referred by many as Triangle Park or Fort Ruger Park) to talk about runner safety (no headphones, watch our lanes, watch for bikes & cars, people often use their cell & aren’t watching for runners on the street, etc.). We also talked about etiquette…single file, runner from behind, call out obstacles, etc.). There are a lot of runners and bikers during this time, but Blue Group did a very good job keeping the single file the whole run and running approx. 4.2 miles today.

Congratulations to all 29 Blue members who did a special video intro for us all – Mike (w/beard), Michelle, Emi, Marissa, Bri (or Bree?), Chani (?), Fiona, Jay, Jesslyn, Brent, Mary-Vic, Nathan, Mike (w/out beard), Jo, Robert, Tess, Stephany, Bruce, Yurie, Tween (?), Maile, Liz, Mark, Jeff, Melissa, Tabitha, Julio, Val…and me (Dave). Whew! (See pic)

Don’t forget your homework!

(All walking speeds and 13-minute mile > running pace.)

Lucky 13’s by Michael Gascun:

With co-run leader Kim away helping to make a difference in the lives of our community’s youth, Michael ran point with some caboose help from experienced runner, Jo, and group regular, Allison. Thanks, both of you.

We were joined this week by a few new smiling faces–including a really new face being pushed in a stroller. Overall our group number increased by five to 20.

Great job to all keeping up with the pace which we tightened up a bit and was clocked just below the mid-12s for the 3.57 mile run. Next week, we’ll be adding half a mile by taking the bigger loop around the zoo.

Don’t those lime green 2015 HMC running shirts look great?? They are tech material, high-visibility and a reminder on laundry day to do your homework run! No obligation, but if you buy one at the merchandise table before the run, you’ve helped to fund the weekly post-run refreshments that your co-runners all appreciate throughout the year.

Awwww Homework?!!? Run/walk for at least an hour twice this week with a day of rest in between. Your body will be grateful you did it when we storm the ocean side of Diamond Head hill the week after next. After a few weeks of making friends with the hill, we’ll start increasing distance by about two miles each month. So, do your homework now, or cramp later!

Have a great week everyone!

Green 15’s by Louis Crompton:

Nice to have a couple new faces showing up to go out with the Green 15 Team returnees. Our aim is to move along in the 15 minute/mile range and also to finish overall in the 15 range… that way the 15 Team can finish the HNL Marathon in about 6.5 hours.. we’ve done it for a few years straight… seems to work. Check with your various Intermediate / Beginner group leaders about their finish times over the last few years… if you want to finish the HNL marathon in December 2015 in 6 hour 36 minutes at a 15.1 minute/mile pace as we do, then come join the Green Team next Sunday. On March 22 Leah‘s husband Rich returned again with her… great… hope this is a trend. Luv it when returnees bring family or friends… And new comer Valeria proved her mettle… the 15 group left the park behind Scott …and after a pause to refresh, the Team did its first climb up Kilauea Hill… welcome to the Green 15 Team, boys and girls. Early finishers with Nana did the 4.4 mile trek in 67 minutes or 15 1/4 minutes / mile. Good job folks. Do your homework runs and incorporate hills. Next week to close out March we again do 4+ miles (not Kilauea). And on Easter Sunday please come out for the Shoe Talk… an interesting / educational / non sales talk about shoes… plus you’ll get a discount to use maybe in August when you want that pair of shoes to run the marathon… come out on Easter Sunday and wear your green. Aloha!

Sweet 16’s by Cliff Hand:

Twenty-one enthusiastic walkers completed the two turns around the park this morning under, once again, pretty much ideal conditions. We welcomed alumna Carmen back from last year, and also Isaac with his bride Yuko. Three or four totally new people showed up, and were introduced to the realities of a sixteen-minute walking pace. Everybody can do it without problems, but some of the newbies were not used to it and there was a little grumbling. Sorry I (Cliff) can’t remember all the names, so y’all will have to wait until Roanne returns next week to see your name in print!

I think we’re off to a great start this year, and there’ll be a lot of happy T-shirt owners in December.

Da Comment Corner:

Shoe Talks April 5th and 26th.

Please remember, your shoes are the most important piece of equipment in long distance running!

Staying in Sync:

Group members, please remember that the staff leaders are setting the pace for the whole group, not just for themselves or a select few. Many slow down or even speed up their normal pace to make sure that the group pace is maintained. Therefore, if in a particular pace group, let’s make sure not to run ahead or even “neck to neck” with your staff leaders. Group members should always run behind their leaders. Often times, even if one is running in unison with the leader, your pace might start to affect pace of the group so let’s let the leaders lead. Also, very difficult to maintain the exact pace all the time, so please be patient and just relax and enjoy the run. If the group is too slow, join a faster pace group and if it’s too fast, slow down to a group behind. Please be mindful of the groups’ members and its leaders.

We “Run to Eat”!

Start your training off properly by being conscientious about your “homework habits” (those two/three weekday runs). It could change your life – it did for me. I feel “guilty” if I don’t do at least an hour’s run or two during the week (as slow as it may be). Also, it’s a very good way to keep the weight off, either to lose pounds or to maintain one’s weight. Haven’t you heard the slogan, “we run to eat”?

Have a fantastic week and do your “homework”.

See you at the water stops,


Blair’s Weekly Update 03-15-2015

Doc’s Talk:

The cornerstone of the Honolulu Marathon Clinic program is: One hour of running or walking, three times each week. We keep it real simple: 1 hour, 3 times per week for the first 3 months. When you have to change we will tell you. Running/walking a half hour, six times per week Does Not Work! Later we’ll tell you why. How fast do you go? Never so fast that you cannot talk, and never so slow that you can sing. Real easy. Your Body Is Like An Engine: Your body is a running machine. The kind of fuel you feed the motor is paramount, but the muscles have to learn to use the fuel. We have 2 types of fuel in our body: 1) Carbohydrate or sugar: It is only good for about 20 minutes. 2) Fat: The long distance fuel. We have 2 types of muscle fibers in our body: Quick twitch and slow twitch. The quick twitch is the sprinting fibers. The slow twitch is the endurance fibers.

At 40 minutes you are burning 80% of your own fat. Therefore, if you can’t run for an hour, forget it.
As you start running an hour, you’ll notice you don’t feel good. We call that the PTA (Pain, Torture, and Agony). It lasts for about 12 weeks, 36 hours of training then it goes away and you feel good. For much more running-related information, read Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., available for purchase at the Honolulu Marathon Clinic on Sundays and online at:

Table Duty:

Thanks to Blue Group staffer leaders Derby and Lisa for doing such a great job at table duty! Those energy bars sandwiches were great!

Shoe Talks:

First talk on April 5th @9:00a.m. (Geared for beginners but open to all)

***** Change in Second Shoe Talk Date –from April 19 to April 26th @ 9:00 a.m.:

Shoes are perhaps the most important piece of equipment in running. Attending the Shoe Talk at the Running Room is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees get a 20% off shoes coupon.

Staff leaders let’s adjust our runs to “fit in” the shoe talk schedule.

Group Reports:

Pink Group by Rosie Adam Terem:
(Pace 10:00 – 11:00 minutes per mile)

The Pinks did 6.5 miles today with a large group of runners. Our pace was an average of 9:49 minutes/mile ranging from 10:20 to 9:25, and perhaps a little faster on the downhills. Various Garmin and phone apps give different readings, so we try to run at a pace dictated by our breath and the ability to maintain a conversation. Sundays are for long, slow runs. Even though we’re just running 6 miles, we will work on not running fast!

We talked about running technique for hills: shortening the stride and looking up.

And we discussed the benefits of cross-training on non-run days. Some of our runners ride bikes, some swim, and some do core training or weight workouts.

Our staff leader Steve was absent today because he has just become a father to baby Rachel. Congratulations to Juanita and Steve!

Black Group by Russ Honda:
(Pace 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Yunis, Hannah, Tomoko and return of Kurt. We were joined by 4 new members and will get everyone’s names as they settle in a group they feel comfortable in. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Road and down 18th Ave., on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. We hope in the coming weeks our MIA’s will be back so we can have a complete group outing. Good job everyone, continue on your twice a week runs, minimum an hour or more, see you on Sunday.

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

Approximately 25 exuberant and high spirited runners, all in single file, climbed up Diamond Head under the “expert tutelage” of staffers Monica, Jessica, Lisa, Quen, Guru Sam, “Dr. Dwight”, and Blair. We missed staffer Bob today. Blessed with cool breezes and cloudy skies, the convivial running mates managed a 4 mile trek up and around Diamond Head; it was full of fun and laughter but with a touch of “determined effort” that justified that this jaunt was not just for fun and frivolity but to actually assist in our training. Many members finished up with a lap around the park to make the mileage close to 6 miles.

Melyssa, Brett, Elena, Russell, Jin, Jainey, Melissa, Christine, Randy, Ming, Jessica, Sirena, Curt, Francis, Stan and a slew of others made up the group! Great job everyone!

Special mention to Nathan C., who is back after almost a 10 year absence. Great to have you back and you haven’t aged a bit! (Must be due to all those great HMC training routines instilled in you those many years ago. Remember, when Pink group leader Rosie started with us? She now sets national running records for her age group!)

Please make sure to do our “homework runs” during the week; it is the foundation for completing the long runs and the marathon. There are groups meeting at Ala Moana Park during the week so please feel free to join them. Perhaps we might have our own White Group week day “homework run group” ; we will keep you apprised if this idea progresses.

Aside from the weekday runs, it is very important that you show up on Sundays to do the “longer runs” and get” acclimated” to the actual marathon route. It is also a great way to socialize and make new friends.

We continue our 4 -5 mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.

Blue Group by Derby Linden:
(Pace: 12:30 – 13:00 minutes per mile)

Congratulation so staff member Val Ogi who just ran the LA Marathon this past Sunday (5:13:07) in the scorching heat.

Staff members Fiona McNeill, Maile Burgey, and Dave Darby lead the group to Triangle Park and back to the clinic…duck soup for returning runners: Michelle Kim Stone, Remy, Jesslyn, and Brent. Many new faces and they all did a great job.

Continue to do your homework: At least 1 hour every other day.


Please remember to registered on the Clinic’s website and fill out the liability form. It’s painless and easy. Go to , Click on “Sunday Clinics” to register.

Here are some important dates to remember:

  • Hapalua Half Marathon – Sunday, April 12th – no clinic meeting
  • Shoe Talk – Sunday, April 26th @ the Running Room – 9 a.m. (1 hr)

(All walking/running speeds down to 13 minutes per mile running pace.)

Buff Walkers by George Ushijima:

It’s still March! Did we do our homework? Did we spend 2 different hours on different days on the road? I know it’s hard to get back into that routine, but it’s March. Today we were greeted with wonderful weather even though it was a slight overcast, there was no rain. Everyone had a nice pleasant walk that got extended a bit to go around the Zoo once. The 2nd time around, we just went up Monsarrat Avenue. and back to start and some wonderful refreshments. The group this time was much larger than last week. We had Tracy, Janet, Shay, Jan, Celeste Michelle, Roland, Veronica, Robert, Mike, Nat, Liz Paul, Mary, Wayne, Yoshiko, Helen, Lorraine, Lynda and Mike. Susan, Norm and George gave out the useful advice as we trudged along. Roger was there to give his wisdom and wish us well, glad to see he was still his charming self. Next Sunday, Susan will be guiding the group as George will be traveling. Don’t forget the homework to build up your stamina for this walk. There’s also the Shoe Talk coming up on 4/5/15. The plan will be to go around the park and the zoo twice next week, followed by going over the hill to visit Triangle Park and back the following week. On 4/5, Easter Sunday, we’ll just go around the park just once and break up to go to the Running Room for the shoe talk. Keep on Walking!

Sweet 16’s by Roanne Abe:

The day started off cold, but things soon warmed up. 17 of us braved the cold morning to welcome the sun: Harry, Lynn2, Dan, Sylvia, Annette, Judy, Macy, Abby, Linda, Michelle, Pressy, Chris, Mark, Peter, Brandi, Cliff and Roanne. We did 3.6 miles in a little over an hour, including the time taken to take in water. You all looked great and the smiles never wavered. Good Job! Homework is two 1-hour walks. The homework is key in getting your body used to long-distance activities and burning the bunker fuel called fat. If you need a homework buddy, Cliff is doing walks Monday/Wednesday/Friday @ 6 a.m. Please let him know if you are planning to join his early morning walks. He starts promptly at 6 a.m. It’s still a ways off, but please plan to attend the shoe talk on April 5th. Not only will you learn about shoes and ones that fit right to make your feet happy, but you’ll meet some of the great staff at the Running Room.

Green 15’s by Lou Crompton:

Happy to have a number of returning members of the 15 team, such as speedy Willard who finished the 2014 Marathon at 15.0 minutes per mile… also had Nanako back all healthy, and the Lovely Leah brought her hubby… always nice to see participants not only return but to bring friends or family… few years ago I mentored an MD to finish his first marathon and he in turn trained his wife and she finished her first marathon… one of our ladies, Aki, used her Green 15 training to train her daughter to compete in and finish the GAR in very good time for a 7 year old… really great to be able to better community health and improve their fitness one runner at a time. Our aim in the 15 team is to have a moving pace in the 15 min/mile range and also an overall completion in the 15 pace range. Two years ago the 15 Team had an average marathon finish time for all our participants of 15.1 minutes per mile…. in December 2014 we had a whole bunch of us finish at 15.1 minutes per mile – we could have been holding hands. We finish the marathon around 6.5 hours. year after year. So if clinic participants want to join us for a brisk walk or a slow jog, look for the Green 15 next Sunday. Six of our crew went out for a prescribed 4.1 miles outing and finished in about 15.8 minutes per mile, not bad for early March. Two of our staffers, Ryan and Gary, complied with a 14 Group request to trail them and pickup any strays… so they finished their 4.2 miles walk in about 17.5 minutes per mile… thanks guys. Green Team will still be in the 4+ mile distance next couple Sundays, at least thru the Shoe Talk in April… Come join us. Aloha

Gold Group 14’s by Dean Takashige:

This is week number 2 and we had a great turnout. Our headcount was 44, which is fantastic.

Some folks are trying out different groups to find what fits best at this time. Remember that you will take about 12 weeks to get adjusted to having your body in fat burning mode so you may not feel all that great at this time. But hang in there and it will get better. Fortunately we had great weather to run in, overcast with a slight breeze. Everyone looks like you are doing great for the second week of training.

For now just concentrate is trying to set a schedule where you can set aside an hour two days during the week for your homework. With at least a day of rest in between.

If you are looking for others to run with during the week Norm will be running Tuesdays and Thursdays starting at 5 p.m. at Ala Moana Park. If you get there later run in a clockwise direction and you should run into the group since the group normally runs in a counter clockwise direction.

Today was Amy’s last day as she will be going to the west coast, we will all miss her but wish her the best. She is planning to run the marathon in December with us. We all wish her Aloha till December.

Today we ran 3.96 miles in 1 hour and 15 minutes and burned 403 calories.

I will not be at the clinic next Sunday so look for Lisa. See you when I return.

Da Comment Corner:

Pace Groups:

I am sure the staff leaders have mentioned this numerous times but to just reiterate – we think, we have basically all of the “paces” for the marathon covered. As an example, the Intermediate group has 8 different pace groups that runners can join and also an Advanced Group that speeds through their training at less than 9 minutes per mile. The beginners have four to five groups, starting with the walkers up to runners pushing a 13-14 minutes per mile pace. The Intermediate Blues take over at the 12:30 to 13:00 minutes per mile.

Not sure about your pace? Ask one of the staff leaders.

Bike Lanes are for Bikers:

Please be careful when climbing up or heading down Diamond Head – in addition to keeping in single file, runners should be careful if entering the bike lanes as bikers heading uphill or speeding downhill can be very dangerous! And, they have the right of way! Thanks Charlotte for reminding us!

Mental Conditioning:

By now, I’m sure all of us have been “indoctrinated” to “homework runs” – it is the foundation of our marathon training. While it gets our physical attributes in gear, it also plays a very great part in the mental preparation of training for long distance running. Accomplishing these weekday runs gives us the “positive mental ammunition” needed for our Sunday runs; this then translates to positive experiences on our longer runs and ultimately the marathon. And, not to get too philosophical, but these positive traits soon become intertwined with our everyday habits and get juxtaposed with our everyday behavior and everyday life. (You gotta admit, we don’t meet too many grumpy runners!)

See you at the water stops,


Blair’s Weekly Update 03-08-2015

Doc’s Talk:

Dr. Scaff welcomed every back for another great season of the Honolulu Marathon Clinic. This is the clinic’s 41st year of existence!!

Welcome Back:

Great seeing all of our new running friends! Also, great to renew acquaintances with our clinic family. We’re off to a fantastic start as nearly 200 runners attended our initial meeting! The weather was perfect for the occasion, slightly overcast with a slight breeze.

Table Duty:

Special thanks to Silver group leader Lynnae and her brother, Andy for starting us off at table duty with a fantastic food spread! Everything was sooo good!

Group Reports:

Advanced Group by Les Young:

(Pace <9:00 minutes per mile)

The AG had no new runners today, the first meeting for 2015. Our leader Dave is in DC for two weeks. The AG’s goal is to run a Sub4 marathon (under 4 hrs.). Our running pace is 9 min/mile or faster. We average 30-35 miles per week, running at least three days a week to start. We have runners training for Boston and the Hapalua half marathon. Les and Nancy did a 12 miler today. Neal did 14 miles and Gene did 8. A Sub4 Marathon is attainable, but you gotta work for it. Join us!!!

Pink Group by Steven Cole:

(Pace 9:30 – 10:30 minutes per mile)

The Pink group went out with more than 20 people for the first HMC run of 2015. It was great to see some familiar faces, as well as many new people joining us for the inaugural run. Some of the returning Pinks included Rosie, Steve, Steve, Lisa, Linnea, Joe, Arleen, Chris and Kozo. We were also joined by a couple of younger runners, including Bailey (age 14) and Andrew (age 12).

We went for a 6+ mile run, along the 10K route up Diamond Head, down 18th Ave, and back via Elepaio Street. We ran at about a 10:00 pace, and finished in just over an hour.

We also took some time at Triangle Park to do some introductions and go over hand signals while we run. Next week we’ll do the same route and anticipate some people changing groups to zero in on their preferred pace.

Happy running, and we’ll see you next week!

Grey Group by Ron Alford:

(Pace 10:30 – 11:00 minutes per mile)

The first clinic day was a great Grey day! After a short safety briefing, Ron led out 16 Greys including Donna (Cruz), Leslie, Abraham, Annette, Lee, Diana, Robert (Smith), Melisa, Jeff, Harold, Cassie, Bethany, Marri, Rob, and one person who asked to move to the Pink Group before the first mile – didn’t get a name. All but two runners are new to the Marathon Clinic and most have not yet run a marathon! Welcome and thanks to Rob for getting everyone’s name during introductions!

Everyone did a great job moving over Diamond Head in single file. At Triangle Park, Ron completed the safety briefing and shared some tips on running hills (keep your posture erect, shorten your stride, and focus your gaze about 10-15 meters in front of you instead of looking at the top of the hill).

From Triangle Park the group headed back to the start. We passed many of the Ekiden Relay cheerleaders and got them to cheer for us too! At Paki, Ron held a brief question and answer session for the group then it was time to move on to the refreshments!


Distance: 4.1 miles

Running Time: 43:59; Total Elapsed Time: 1:01:43

Average Pace: 10:44

Reminders: Run at least 3 times a week for one hour each time.

Next week Ron will be on Hawaii for the Big Island International Marathon so Grey Group members will need to run with the Silver Group (11:00 – 11:30 minutes per mile) or the Pink Group (10:00 – 10:30 minutes per mile).

Silver Group by John Lau and Lynnae Lee:

(Pace 11:00-11:30 minutes per mile)

Welcome to the 2015 season! It was great to see so many returning Silvers, including a couple of new faces. We are certain to have another great season. We had 16 runners for our 6-mile trek including Speedy Joe, Jun, Dr. Joe, Tavy, Dawn, Scott H, Amanda, Koko, Moon, Paul, Kim, and several other runners. We took an easy, slow pace up Diamond Head. Today was a very nice day to run and overall, we had nice breezes. On our way back, we saw a number of runners (including Satomi) from the Rainbow Ekiden which had a number of events this weekend. John was sweeper for the return trip back to Kapiolani Park. Good job Silvers! Thank you Lynnae and Andy for doing table duty.

Homework Runs: You are never too old or too young for homework runs. So, please do your homework runs – 2 one-hour runs during the week (Tuesday/Thursday or Wednesday/Friday). There must be a rest day in between your runs to allow your muscles to recover.


Please register on the Clinic’s website. While there is no charge, this is how the Clinic can keep track of its runners, and especially for safety purposes.

Shoe talks at the Running Room – dates to be announced soon.

Next week, we will slightly change our route to include the other side of the baseball field as well as restrooms. Ron (Grey Group leader) will be out next week so Silvers & Greys will combine to run as the “Chromies” again. You might want to bring a water bottle as more runners mean longer lines at the water stops.

No Clinic on Sunday, April 12, which is the same day as the Hapalua race, as access to the park will be restricted. There will likely be an “adventure run” planned for our group.

Informal Hapalua training – we will do extended training for those who are preparing for the Hapalua. We’ll tack on a few extra miles each week by running around the park, with the longest run being on 3/29.

As always, if you have any questions regarding training for a marathon, please feel free to ask the staff volunteers. See you all next week. –John

A special mahalo to those who helped with set up and take down for this first Clinic. Thanks also to Tony for cutting the oranges, Dr. Joe and Tavy for sharing homegrown bananas, and Cliff for the peanut butter pretzels to supplement our refreshments. This table duty was a team effort; mahalo!

Black Group by Russ Honda and Ivan Irie

(Pace – 11:30-12:30 minutes per mile)

Today’s run consisted of all veteran marathon clinic members of Yunis, Hannah, Tomoko, Jan, Doug, Devan, Ivan, and Russ running from the clinic start to triangle park. We decided to a short run as some of us ran prior to the start of the clinic as part of their Hapalua training. Here are the numbers… Mileage: 4.6 miles Average pace: 11:46 Homework for the week is to run twice a week for one hour. Next week, we may increase the mileage to about 6 miles, depending how the group feels

White Group by Bob Choate and Blair Hoashi:

Pace – 12:00 – 13:00 minutes per mile)

Welcome back!!! A revitalized group of staff members are taking the reins of the group as “Guru and the Caboose” are taking a break from the “rigors of leadership”. Staffers Bob, Monika, Jessica, Lisa, Quen, Richard and Dwight along with Sam and Blair, led a contingent of about 25 runners through an easy 4.5 miler. While most of our members were returnees, there were a few new faces – Chad, Wendy, and Paula (?). Jin, Jaimie, Russell, Melissa, Brett, Ming, Elena, and a few others that I missed (apologies) were part of this contingent.

We were blessed with a bit of wind and cool conditions which made for a near perfect running day.

As Dr. Scaff mentioned this morning, the key to our training is our “homework runs” during the weekday. We ask runners to do two one hour runs during the week; it doesn’t matter how far or how fast; just an easy “jog” around the park or neighborhood; your speed will come later.

We continue our 4 – 5 mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.
Blue Group by Derby Linden:

(Pace 12:30 – 13:00 minutes per mile)

A great start to a new beginning! Lots of new and old faces but the group leaders will soon know all of you.

This year, Andy Hirano, pace leader had all his ducks running in formation. He has been dubbed “DD” (Daddy Duck). The rest of the staff members are: Val Ogi, Fiona McNeill, Maile Burgey, Dave Darby (travelling) and last but not least Derby Linden.

DD eased the group to a nice 4 mile run leaving Kapiolani Park up to Triangle Park and back. That will pretty much be the route for the month. You can look forward to 2 miles increase each month and soon the staff will have all runners begging for more!

The group runs rain or shine. So matter where you live, it’s always sunny at Kapiolani Park.

The Beginners: (All walking speeds and >14-minute mile running pace.)

Lucky 13’s by Kim Ramos:

New Staff Leaders Michael Gascon and I, Kim Ramos, were pleased to lead our group the Lucky Thirteens for the first time. There were lots of new faces and familiar faces in our group. We ran around Kapiolani Park for 3.58 mile in about 1 hour and with an average of 17.06 minute per mile (including water stops) burning 500 calories. Along our run we stopped at every water fountain to get water and give running tips and answer questions from members in the group. Some runners went ahead and some runners ran/walked behind us. We encouraged our runners to either stay with our group or join other groups either higher or lower next week to find their comfort zone in running. Overall today was a great start for the upcoming Honolulu Marathon Clinic season. Homework: Run two times this week for an hour to keep your muscles limber for the week. See you all next week.

Golden 14’s by Dean Takashige:

To all our new running friends we welcome you. Glad that you were able to get up early and make it down to the park. It was a little chilly this morning, so I know it was a major decision to get out from under the warm covers…lol

To all our returning running friends welcome back and don’t forget to share your stories with our new friends.

Let me reassure you that you all did great this morning. If you feel any soreness in the next couple of days, that’s to be expected. It will get better in the coming months.

This morning by time we got started it warmed a little bit but remained nice cool and breezy. Which is the ideal conditions to run in.

For those of you that had no problems keeping the pace but still felt like it was too slow, feel free to experiment and run with the 13’s next Sunday. Led by Kim and Michael; if you are not sure ask me and I will make sure you find them.

For those of you who could keep up but it took all the effort you could muster; hang in there since this is only the first Sunday. I recommend you do your homework this week, I will cover that shortly, and join us next week it will slowly get better. Feel free to ask me or any staff member and we will try to answer any of your questions that you may have or direct you to someone or Dr Scaff to answer you.

For those of you who absolutely couldn’t keep up the pace come see one of the staff members, you may want to try Cliff’s walking group till you get a little more conditioned and stronger, then you are welcome to come back if you feel like you want to go faster.


Weekly homework is 2 runs during the week for at least an hour- at this point the distance or the speed does not matter. The main point is that you spend at least an hour; with a day of rest between runs. Example since we ran today your next run should be on Tuesday for at least an hour. Then rest a day and run your next homework run on Thursday. Then we will see you on Sunday.

Today we ran for 1 hour and 17 minutes, for a total distance of 4.3 miles and burned about 431 calorie.

Everyone have a great week do your homework and we will see you on Sunday.

Buff Walkers by George Ushijima:

We all had a nice stroll around Kapiolani Park, twice. There were about a dozen of us. Walkers attempting to get in step toward the next marathon include: Liz, Paul, Susan, Norm, Yoshiko, Tracy, Jan, Celeste, Natalie, Roland, Michelle & Michelle. Everyone had fun despite the cold. We will remember that some of us need to register on the website as members of the Honolulu Marathon Clinic, including George. We’ll look forward to seeing all return on the next Sunday. Don’t forget the homework. Keep on Walking!

Da Comment Corner:

Shoe Talks – April 5 and April 19 at 9:00 a.m.:

Shoes are perhaps the most important “piece of equipment” in running. Therefore, attending the Shoe Talks on April 5 (geared for beginners) or April 19 (all others) at the Running Room (on Kapahulu Ave.) is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees will get a 20% discount off of shoes good until this year’s marathon. Manager Gaston, a veteran of many Honolulu Marathons is an excellent speaker and an excellent resource.

Single file please and watch out for angry oncoming runners!

It is very important to have everyone abide by this policy especially when heading up Diamond Head. The other year, a very disgruntled oncoming runner swore obscenities at the groups and even tried to trip one of our members! Please be careful!!

See you at the water stops,