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Blair’s Weekly Update 10-09-2016

Doc’s Talk:

Doc gave his very informative talk on cholesterol.

NO Clinic Next Week due to the Susan Komen Race at the park. Please check your group reports as to where your group is meeting.

Table Duty:

Thank you Henry and helpers for the great goodies and waiting for everyone to finish! Henry, who completed his tenth Honolulu Marathon, had his best marathon finish last year and looks forward to another fast finish this year.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station, ran a little more than 16 miles routing out to Lunalilo home road and the hill. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Enjoy!

Pink Group by Hao Yang:
(Pace 9:30-10:30 minutes per mile)

Rosie, Leslie, Hao, Bryson, Micah and Earl met at clinic 6am this morning and ran 7.5 miles before Dr. Scaff’s talk. We ran along Ala Wai then magic island and back. Horacio, Bob, Bruce, Jeff, Eugene and 2 new runners from Japan joined us for the 2nd half – 10 miles. We ran the marathon route to the imaginary telephone pole and back, braved through Kahala Ave. The total mileage was about 17.75 miles with an average running pace between 9:30-10 minutes per mile.

We were very happy to have Leslie leading with us and are very sad that she might not be able to run with us on Sundays due to her work schedule. You have been such a reliable leader for the pink Leslie! Thank you!

Next week 10/16/16, we will meet at the bottom of Tantalus near the small park next to Hanahauoli school at 6am. Please wear bright clothing and water bottle- there is no water stop on Tantalus. We plan to run 10-11 miles on the road. Anyone that’s interested, please join us!

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

The Silver Group encountered humid conditions with intermittent gentle trades. At times it felt more like summer instead of autumn. The group was led by Paul and Lynnae for another 16-miler. Today’s group included approximately 17 runners: Rick, Cindy, Kara, Trieu, Lee, Terry, John L., Melissa, Cassie, Hong, John T., Russ, Jen, Bethany, Trish, and Matt.

We are less than 9 weeks away from marathon, can you believe that?! The next month perhaps will be the toughest of your training, but stick with it. All of the discipline garnered over this year should be channeled into the next 6 weeks of training. Remain deliberate with your training schedule. Rest days are training days. Hit your weekly mileage targets, or get a plan to increase steadily. Be good to your running buddies, for they are invaluable during this time of the season. Stick to the 10% rule in increasing your weekly mileage so you don’t become injured.

Homework: A shorter run of 5-9 miles on Monday afternoon. Then two times during the weekdays, 8-12 miles each, Wednesday and Friday. Target 45 miles a week. Stretch afterwards.

Tip: Shoe Check – Will your shoes be marathon ready? It’s decision time. Race shoes should have at least 200 but no more than 500 miles. If you’re going to get new shoes, you’ll need about 2 months to get them marathon ready. Take your old shoes with you when you go shopping, and remember it’s better to go after a run when your feet are bigger.

As the days get shorter, and our training gets more intense, some of us may find ourselves running in the dark more. Keep vigilant at all times for your own safety by practicing these tips:

Be aware of your surroundings. Make sure to signal with the driver before crossing the street, especially when not at a stop light. Drivers aren’t always looking out for runners.

Run in the opposite direction of traffic so you can see the oncoming cars whenever possible.

Cross at crosswalks with traffic lights.

Wear bright colored or reflective clothing and powered lights when running in darkness.

Don’t wear ear buds, but if you insist on doing it, use only one side.

When running with a group, keep a tight single file line and alert the group when cyclists or other obstacles approach.

The runners-high moment: Ice cream at the finish line along with meat right off the grill!

The quote of the week: Sometimes you just don’t see the mess until somebody else does.


  • 10/16/16: No official Clinic due to Race for the Cure. Silvers will meet at the base of Tantalus 615 am for a 6:30 a.m. start. You must have a water bottle.
  • 10/23/16: 4th race of the Marathon Readiness Series (30K); Kapiolani Park. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 630 am and heads to Paki. The group starting from HQ will run to Trinity Church and back.
  • 10/30/16: 3rd and final bus-run of the training season.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon).

Shout Out Corner: Congrats to Byron and the other HMCers who completed the Portland Marathon on Oct 9. Great job! Mahalo to Henry and his team of helpers (Melissa, Terry) for a terrific table duty. Much appreciated.

Shoebox Donations: Lynnae is still collecting shoeboxes for her annual holiday service project. Mahalo to those who have already contributed! The boxes will be decorated and filled with school supplies, toiletries, and toys for young children around the world. Boxes (or other donations) can be delivered to the Clinic on 10/23. Leave it behind the table. Bar soap and wrapping paper are especially needed this year.

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

Today we had an early run for a few individuals whom wanted to do a 16-mile total run. Arriving Super early at 6:30am were Bob, Irina, Melyssa, Jamie, Elena and Francis. Being so early we Helped out Henry put up the Clinic Banner and set out a few tables items. We ran around the park clockwise and enjoyed the morning first light. To make the 2-mile distance we included the Zoo and passed Elaine walking her way to the clinic. Could we Jog around the park nine times to make an 18 miler?

The clinic started promptly at 7:30 a.m. and the crowd slowly grew as Dr. Scaff gave us another good talk. Peter followed up with more information. And then we broke up into our sub groups. This morning the White Group numbered 20 or so. Leading us out of the Park was Pace Setter Bob and Rich. It was a warmer morning than normal with partly cloudy skies. The Surf looked wonderful as always and reaching the Lighthouse is getting a little easier. Leader Sam kept the Pace in check leading to Triangle Park and our pep talk was not happening at the Park. Sam again took off for mile #3. Sam ditched the group at the doggie park but his attendance, if just for three miles is so much appreciated.

Good kudos to Rich and Richard for leading up front throughout today’s run. We caught a few lights leading to the Gas Station. Going up Kalanianaole was refreshing with the trades blowing in our face.

These longs runs are so blessed with the Nelson Oasis and a little 5-minute break. Thanks Nelson. Our group kind of broke apart leaving the park but regathered at the Gas Station. Does anybody remember Farmers Road? It was hot and Pace Setter Bob, on his mile 13 was going bust. Matter of fact, Jamie and Elena, our earlier morning runners – was breaking it down to half miles. Thanks to All waiting up for us at the Triangle Park. We all did good. Going back to the Park was a challenge like always. I walked all the way to the lookout. Then met up with Debbie. Whom helped me jog all the way in after the Lighthouse.

Table duty was awesome! Thanks to Henry and his two lovely hostesses Melissa and Terry! These two ladies ran up some mileage then served up some grinds.

Another Great Sunday, Leaders today were Blair (Hannah liked the socks) Sam, Rich and Bob. And our regulars Sara, Chantel. Melyssa, Hannah, Jamie. Elaine. Elena, Darby, Irina, Hang (bicycle host) Debbie, Jackie…then the guys Francis, Andrew, Russell, Keith and Richard. Sorry if missed anyone. Is it not nice us guys are outnumbered by the ladies?

Next week we will meet at Triangle Park 6:30 a.m. for an 18-miler run to Hawaii Kai. We should be done running by 11 a.m. and have our own drinks and snacks…it’s pot luck. Bob will bring the water and Gatorade…. Have a blessed week and get in some Homework Runs. 8 weeks to Go!

Blue Group by Maile Burgey:
(Pace 12:30 – 13:00 minutes per mile)

15 members started to head to Nelson’s Oasis today. The weather was kind of nice even though it’s still hot summer. I think everybody’s getting used to handle the humidity and heat. Drinking water @water station and bring some supportive stuff are big help when you run!

@Oasis, I had to tell members that I would go back to the park with little faster pace because of a staff meeting in the afternoon. I was going to run back by myself but 7 strong members wanted to do some speed training. Even though I sometimes kept a 9:45-10:45 pace, they kept up and made it. Well, this is not happening every week but it was fun training to keep their stamina for the 2nd half👍

Next week, we’ll meet @Magic Island first bathroom area 7am. Going around Downtown Route


Sweet16’s by Roanne Abe:

Keep going strong! You guys/gals looked great today! 62 days to go till race day.

We started off the day at a good pace: Annette, Cliff, Lynn, Linda, Annie, David, Glenn, Chen Wen, Nicco, Masaki, Lily and Roanne. We ran into Karen and Arlene at the gas station. They had an airplane to catch in the afternoon – such dedication. Love it! All said and done we did 16 miles and were all smiles. Who could ask for more? We hope that Sylvia had a great Seattle Marathon and Pam, we know you were walking with us on the mainland.

Next week (10/16) we’ll be meeting at 7:30 a.m. at the Magic Island parking lot, by the bathrooms and showers. We’ll be showing you where we will all meet on race day and walk the first part of the marathon course. For those of you doing the Susan Komen race, we wish you well.

On 10/23 we’ll be meeting at the normal spot at Kapiolani Park (Annette and Harry will be manning the refreshment table).

On 10/30 we have the last bus run. Please sign up if you are planning to do this walk.

Homework is 30-50 miles max mileage for the week including today’s walk. Start planning out what you want to wear and take on marathon day. Try out your setup and see how it works. Did you get blisters? Was there chafing? Did your energy pick me up work?

Stay safe and we’ll see you on Sunday!

Green 15’s by Lou Crompton:

Thanks for the welcome talk re cholesterol – HDL ratio: mine is 3.0 while my marathoner daughter (1/2 my age) is at 2.6. Hopefully we’ll live thru the weekend. We had 11 green ones ready to go this morning… the gang skipped and sang out to Hawaii Kai Drive; when we arrived back in the park Mr. Garmin and some other apps said we made the trip with a 15.2 min/mile overall pace. We did have 2 ladies come in at 15.9 but that’s OK, we luv em. Green 15 is a kinder / gentler group… you don’t have to stay even with the pacer… our group is 15… it’s OK to finish in the 15 range even if the early finishers do it at 15.2. And our beloved pacer probably would have been slower except Karyn had a new pair of speedy slippers she was trying out in the #2 slot. Jogging in bigger shoes and drinking sports drinks makes a world of difference on longer distances. Our thanks to Nelson for having the oasis open, and to Henry and the lovely Miss Terry for keeping the refreshment table open for us nooners… great assortment of fruits! For next Sunday a bunch of us decided to informally meet out at Kahala BP 7:30 a.m. and wander around. For some absentees, thank you in advance for supporting the Komen race. Do homework. Aloha

Golden 14’s by Dean Takashige

Its October and only a couple months to go… Today was another Hot Sunday…So remember to keep hydrated. Unfortunately, some of the water fountains aren’t working and needs to be addressed (one of the two at triangle park is not working). Next week there will be no official clinic due to the sbk run.

We will meet at 7:30 a.m. at the figure 8 parking lot at Ala Moana Park Ewa of the tennis courts. We will be running the start of the Marathon course … if all goes well from the Start to the 10K mark of the Marathon. We will be discussing where to meet the morning of the marathon. If this is your first marathon, you should join us on Sunday. Keep up with your homework runs and we will see you on Sunday.

Portland Marathon October 9th Update:

2016-portland-marathon-1-of-3 2016-portland-marathon-2-of-3 2016-portland-marathon-3-of-3

Team Sylvia, Val, Kyle, Ryan, Byron, Shantelle and Darla (with support cheerleader friends) spread the Aloha Spirit in Oregon. It was a cold, windy and rainy Marathon, but we all survived and did well. We had a Team Lunch on Saturday, handed out Dr. Scaff’s book as gifts and finished the race in style.

Da Comment Corner:

Last Bus Run – October 30th:

Please sign up on our sheet so we know how many buses to order. So far 65 runners have signed up. Last drop off point is Makapuu Point, roughly 15 miles.


Spicy crabs, mussels and clams, and chunks of Spam:

I was invited to an interesting restaurant on Seaside in Waikiki (called Crack’n Kitchen); a fun concept in dining using your fingers, with lots of shellfish. A great place to take out of town visitors. Dessert is a visual treat – your tablecloth is the waiter’s canvas.

Not your grandpa’s Timex:

Recently acquired a Fitbit watch which tracks one’s heartbeat, sleep patterns, steps taken throughout the day, calories taken in, water intake, weight loss, and of course a GPS that tracks distance, pace and time. And, all of this information is synched automatically and accessed in an app on my IPhone – incredible; great for goal setting! Now, I just need to know how to get the time of day! (Just kidding!)

See you at the water stops!


Blair’s Weekly Update 10-02-2016

Doc’s Talk:

Doc gave us a great talk about cholesterol and some of the fallacies about food associated with it.

October 9th Portland Marathon Update:

The “Honolulu Marathon Clinic Team” had a very important Team Meeting and Pep Talk in preparation for Portland. Thank You to the Hawaii Sports Foundation for the support and dinner.


HMC team going to 2016 Portland Marathon

Table Duty:

Thanks to the dynamic duo of Rosanne and Wendy of the Sweet 16’s for a great table duty spread! The watermelon, PNB’s, and pretzels were just what was needed after a grueling run!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station, ran about 16 miles routing out to Lunalilo Home Road and the hill out there. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Some folks did the 808 Race 25K week and others are running the Portland and Chicago marathons in the next weeks. I was reminded about a few lessons. First, plan your race and assess your plan through out. I need to include hills in my homework runs, and transition to more speed work as target races get closer. Lining up at the start is always a challenge, and it seems that for the first two miles, runners are passing slower runners. I don’t have a solution for that and the bright side is crowds reduce the temptation to run too fast at the exciting start of the race. I notice that I tend to keep pace with whoever is nearby – running is a very social solo sport. I practiced race nutrition, and reminded myself not to try new things on race day. Finally, I remembered the challenges of getting up very early. I kind of hope someone organizes a pace starting at 7 p.m., way easier on my sleep cycle. 🙂

Pink Group by Leslie Ragodos:
(Pace 9:30-10:30 minutes per mile)

Hao, Brysen, Mica (apologies, if I misspelled your name), and I met at 6 a.m. to run our first nearly 18-miler. We ran along the Ala Wai to Magic Island and back for a total of about 7.75 miles. We stopped to listen to Dr. Scaff’s talk about sugar and cholesterol, where we saw Rosie and Arlene.

Rosie sends the following message: The clinic welcomes two new runners Jason, who is in the Navy, and Bethany, who is in the Reserves and a military spouse. Both just moved to Honolulu and are happy to have found the Clinic running group.

We were joined by Bob and Jeff for the second part of our run, 10 miles out to the former telephone booth and back. Today’s total was 17.75 miles at a strong 9:30-10 minutes/mile pace due to the cool weather conditions. Today was my last day as a Pink Group leader. I will be working part-time at Macy’s. Thank you all for your wisdom, friendship and support.

Next week, the Pink Group will meet at 6 a.m. again at Kapiolani Park.

(Thank you Leslie!!)

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

The Silver Group had nice conditions to run in today with gentle trades and an overcast sky. The group was led by its two tall, four-letter words, Paul and Carl. Nine runners headed out for our 3rd 16-mile run of the season. Those who completed the full course ran at a strong, average pace of 11:20 per mile. Today’s group included Rick, Cindy, Kara, Trieu, Bethany, Trish, and Matt.

At Triangle Park the group briefly discussed minimum homework requirements. At this point putting in at least 30 miles per week is what we should be trying for, but more mileage will help you run the full marathon at a stronger pace. The more mileage you do in your homework, the further out you push where you may hit “the wall” on marathon day. Just be careful to follow the 10% rule in increasing your weekly mileage so you don’t become injured from overdoing it.

Homework: A shorter run of 5-9 miles on Monday afternoon. Then two times during the weekdays, 8-12 miles each, Wednesday and Friday. Target 45 miles a week. Stretch afterwards.

Tip: Friends along the marathon course are a source of inspiration on your big day, but they can also be a great help if they’re staged in the right places. A friend with a bag of ice and a cola waiting by the Kahala gas station is a lifesaver. You won’t need a 2-liter bottle, just a small can will work. The sugar and caffeine give you a welcome boost at mile 22, and the bag of ice on a hot day gives some cooling relief. So, if you have a friend who’s willing, set them up with what you need handed off, and let them know how awesome they are for helping you out.

The runners-high moment: Post-run conversations with fellow runners, especially when they involve a place to sit and snacks. Sitting around talking story and sharing in the accomplishment of a hard training run completed successfully is a great way to finish off your Sunday run.


  • 10/9/16: 16-miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park then heads back to Kapiolani Park. Group starting from the park will run to Trinity Church and back.
  • 10/23/16: 4th race of the Marathon Readiness Series (30K); Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season.
  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon).

Shout Out Corner: Congrats to all those who completed the 25K race on October 2nd. Many were happy with their race performance on this challenging course (and with the ice cream waiting at the finish line). Smiling finishers included: Asami, Horacio, Melissa, Jun, Tony, Lynnae, Evelyn, Kam, Jan, Leo, Miyuki, and Tavy. A special congrats to our very own Doc Joe for another award winning finish, this time placing second in his age division! Awesome job. We’ll be expecting him to get first place next time. But no pressure, of course.

Best wishes to Byron (an original Silverado) and all of the HMCers who will be running in the Portland Marathon on October 9. We know you will represent us well. Go get your PR!

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

Seven Months in and Ten weeks to go, are we feeling a bit nervous or a Little bored? Don’t let the latter divert you from your Goal. This first Sunday of October was greeted by a good talk by Dr. Scaff! Cholesterol was the topic and the bodies ways to deal with it All. If you have been running since March, Your Body is probably in the best shape of your life. Later Peter gave us the latest updates. The after party on Monday was changed again. It’s not KCC nor Dave and Buster! As of now, I can’t remember….
(Gordon Biersch)

Breaking up into our sub groups, we found the white group numbered 30 Strong. A Good Present were our Leaders Blair and Sam in attendance. Homework Runs were reminded as being very important at this time. And deciding what is working now with gels, shoes, clothing and other supplements that can be applied in the Marathon. Leading us out of the Park, which appeared very quiet… were Sam and Bob. With such a large group the single file line was long. The trades were blowing extra strong and the overcast skies lasted all day. The Surf off Diamond Head was pretty decent and not too crowded.? We made it to Triangle Park in no time. Another Speech by Blair and a talk about Weekly Mileage Total by Bob was informative. For some reason Sam was eager to get back to running. Off we went on such a glorious day. At the Doggie Park, we lost Sam and Charlie for their presence was required elsewhere. Two True dedicated spirited runners whom squeezed in a run for their day and our personal elated experience. On the way to the Gas Station, I was amazed with George, that we hit only one traffic light. Because of our long line – the back half pulled up on one light and we all got separated.

Our Group of 30 got smaller as a few more took to return at mile 4 due to injury or pain oncoming to their body. Luckily, Pace Setter Bob was not physically hurting and loaded up on gels. Off we all went up Kalanianaole Highway and the weather was perfect. Reaching Wailupe Park we lost Shan whom had an appointment to meet and needed to turn back. Thanks for your Company but you missed Nelson’s Oasis. Gatorade was cool and he had a fantastic potato chip dip. Thanks Nelson and Crew!

Doing only 14 miles was a lot easier than last week’s 16 miler. Our return trip to the Gas Station was like all the others, long. I think Charlie beeped his truck horn on his way back to Hawaii Kai. Everybody was doing a good job all the way to our beloved Triangle Park. Good Praise to Young boy George whom was really racing off the pace… never saw him going over Diamond Head. We all stayed together going back to the Park. So Very Appreciative for today’s table duty. Watermelons, Tangerines, Grapes and the bluest Gatorade I ever saw. Thanks for staying out so late in the morning.

Next week we have another 14-miler planned in anticipation of our 18 -miler the following week. If you feel a need to, members can do a lap around Kapiolani Park to add two more miles.

Then the following week, October 16th there will be no official clinic. So the white group will meet and 6:30 a.m. at the Triangle Park. And be doing our first 18-miler run which is tentatively plan to include the race course loop around Hawaii Kai. Pace Setter Bob promised a case of Gatorade and anyone else can chip in a with what they like. I think Russell wanted to get us all a Lobster or two? And chocolate covered mochie crunch?

Finally, today we had a full staff of Leaders with Blair, Sam, The Beautiful Jessica, Rich and Bob. We had our regulars – Sara, Chantel, Melyssa, Jamie, Mika, George, Hannah, Michael, Elena, Elaine Francis, Andrew, Russell, Shan, Ming, Kamaile, Mer, Eric, Richard, Darby, Charlie and Debbie. I know I missed 3 people, I’m so sorry. You were all appreciated and thanks for your support. Nine more weeks, another bus run, two 18-milers and don’t forget, the Turkey Trot. Then the Marathon Expo, Carbo Loading Party and the Fireworks! I must have missed something here and there. O, don’t forget out famous town run and post-race party!!! Then the week after Picnic with our new t-shirts and medals. We are all so blessed!

Can we get an Amen!

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

Today we started out with 15 people. I see later that a lot of people did the 25K race for the readiness series. We all hope and pray for this kind of weather on December 11, marathon day. Since it’s officially October, we did our 16-miler out to Holy Trinity Church. It sure seems like that mile stretched out longer since last year. We ran into the neighborhood to avoid the cars along Kalanianaole Highway, we ended up doing 16.31 miles at 14′ 47″ pace but that included our stops. We also calculated that at 13.1 half marathon we were at 3 hours and 20 minutes, hmm that would be closer to a 7-hour marathon.

Val will be out of town for 2 weeks, and Maile will update the newsletter. Today we decided that on Sunday, October 16, they would do unofficial run from Magic Island at 7 a.m. and run the beginning route of the marathon.


Buff Walkers by George Ushijima:

It was supposed to rain on Sunday, lucky for us it didn’t. There was a super pleasant breeze throughout the day that kept our temperatures on the cool side. It’s October, so we kicked it up to the last notch, walk 16 miles and go to Holy Trinity church as our turnaround point. Now, we gotta maintain and do the homework. There will be a normal walk on the next Sunday (10/9/16), probably repeating what we just did. The following Sunday 10/16 is the Susan G. Komen walk. That organization takes over the park completely, including the adjoining neighborhoods that will all their parking used up. So on Sunday, 10/16/16 we will meet at the Jack Lord’s Bust by Macy’s in Kahala Mall (near the new Drive through Starbucks) at 7 a.m. Our route will take us back to Kapiolani Park and then out to Holy Trinity and back to Kahala Mall. We’ll be meeting this Sunday, so you all there.

Keep on Walking!

Sweet16’s by Roanne Abe:

Perfect weather for a 15-mile walk. Overcast, maybe a drizzle of rain and nice, cool breezes to keep us cool and dry. It was terrific! Seventeen of us started out the day: Dan, Lynn, Sylvia, Ron, Cliff, Judy, Arlene, Karen, Annette, Linda, Glenn, Macy, Masaki, Annie, Pam, Harry and Roanne. Well, okay, Roanne was in spirit as she was manning the table at the park.

You all looked great coming back and in really good spirits. Your homework is showing. Thank you Nelson for keeping our spirits up and being there for us at the second park. We greatly appreciate it.

We’ll be meeting next week (10/9) at the clinic, and on 10/16 we’ll be meeting at Ala Moana Beach park to avoid the Susan Komen race. Sylvia, we wish you a fun and safe Seattle marathon!

Homework is 30-50-mile maximum for the week. Just keep it up!

See you on Sunday!

Green 15’s by Lou Crompton:

Our collective mahalo to Dr. Scaff for the all-clear on eggs and Spam… luv it. We had a dozen little green ones at the start line today and we meandered around for 4 hours 5 minutes; the Garmin logged us at 16.33 miles which means a 15.0 pace. I believe it… relatively cool temp and a nice trade wind breeze for much of our travel… bummer – it got warmer and we lost the breeze on Kahala Ave. We’re happy that with certain stretches one of our ladies got rid of some annoying pain, and by drinking a sports drink and using some gels, another person finished in far better shape than simply drinking water for these longer distances… we all need energy to keep us going and replacement minerals lost in sweat. 16+ miles is “serious” distance… think jogging the Great Aloha Run out to the stadium, pick up your shirt, and then jog back to Aloha Tower! Thanks to Nelson for welcoming us at the oasis, and to Roxanne for staying open with refreshments for the noon time crowd to arrive so glad she’s from the Sweet 16 gang]. After we do homework this week, we’ll meet again Sunday and maybe add another block or park to cover. Aloha

Da Comment Corner:

Joints and knees hurting – maybe, it’s not you!

Have you been running in your shoes since the clinic’s start? After putting on about 300-500 miles on one’s shoes, the cushioning and other materials start to break down so your shoes might be the cause of your sore joints and knee pain. On a personal note, I just switched to my new shoes (same model) this week after feeling aches in my knees and tightness in my calves during a 16 miler a few weeks ago. In completing today’s 14-miler (in my new shoes; broken in earlier with a few short runs), my calves and knees felt so much better. As mentioned, this is just from my perspective, but if you’ve been running in the same shoes since the clinic’s start and feeling some aches and pains in the ole joints, it might not necessarily be due to over training and perhaps a change in shoes might be in order. Anyway, just something to think about – it might not be you but perhaps your shoes!

See you at the water stops!


Addendum to Blair’s Weekly Update 09-25-2016

October 9th Portland Marathon Update:

Our race “Bummer Stickers” have arrived. We are having a Team Meeting on October 2 at LaMariana Sailing Club. Doc and Donna Scaff will be sending us off with some words of wisdom and encouragement! If you would like to join us, please call Darla at 808-216-0223 for Team Meeting details.

Bummer Sticker

Blair’s Weekly Update 09-25-2016

Doc’s Report:

Dr. Scaff talked about digestion and “regularity”. Full talk available on “thumb drive” – see Bruce Mullikan.

Table Duty:

Thanks to Stephen, Red group leader for the great drinks and food!

Third and Final Bus Run – Oct. 30th:

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. It’s a different experience than our usual Sunday runs; think of it as another race in the clinic’s marathon readiness series!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station, ran about 16 miles. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Some folks are doing the 808 Race 25K next week and others running the Portland marathon in two weeks. We wish them the best 🙂


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

The Red Group went out on Sunday with Jun, Lisa, Sven and Chris for another 16-mile run. Steve had table duty this week. We started by running 9 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 16 miles. It was a very warm day with a lot of sun and thankfully a few sprinkles of rain. We ran at about a 9:35 pace for a total running time of about 2:34:00.
Next Sunday is the 25K run in Kailua, so some will be doing that run while others will be doing the same run next Sunday, meeting up at 5:45 at the second beach park for anyone that would like to join.

Happy running!

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

The PINK group met at 6:20 and ran a different course to avoid the long stream of riders in the Century Bike Ride, running anticlockwise around the Park, through Waikiki, and to the end of the Ala Wai to complete 6 miles before the start of the Clinic.

It was good to see Dr. Scaff back with us again!

The second 10-mile part of the run completed the last 16-miler of the month, out to the invisible phone booth and back.

Our runners were leaders Hao, Henry, Horatio, Leslie, and Rosie, with regulars Earl and Ryan O, plus two new runners to our group: we welcomed Bryson and Micah (apologies if misspelled). For the second run, Bob and Eugene joined us, and Rosie dropped back because of illness, saving energy. We missed out on our visiting Australian friend David who runs with us when he is in town. He couldn’t find us, so he ran by himself to the second beach park. We hope he’ll be with us next week.

Next week we plan to meet at 6:00 a.m. (sorry so early, but it’s time to get in training for those very early start races in the Readiness Series) and run down the Ala Wai to Ala Moana to get in 8 miles before the Clinic starts. Then we’ll run another 9 or 10 miles to do our first build-up run to the 30K distance.

Just a reminder: The Sunday runs are our long, slow runs to give us road time, strength and endurance. From now on, the distances are taxing so be wise, listen to your body and breath, and enjoy your team-mates!

Don’t forget the homework runs, two or three times a week, one-hour minimum, or two 90-minute to 2 hour runs. It may help to include some serious hill work, e.g. Tantalus once a week, for strength and cardio fitness. It will pay you back!

Good luck to Henry and other HMC runners in the 25K this weekend!

Silver Group by Carl Silva:
(Pace 11:00 – 12:00 mutes per mile)

Thirteen Silver runners, met up for 16 miles. The group met early in the morning, crazy but with smiles. John L. and Paul led the group without an ounce of fuss. Runners in the group included Melissa, Hong, and Russ. But that’s not all the runners within this awesome crew. The group included John T., Elizabeth, Samantha, Rick, Carl, Cindy, Lee, and Trieu. On this warm and sunny morning, our pace was smooth and fast, but with the mileage piling on, it seemed we might not last. We pushed ahead and persevered, a big part of our training, though with the heated day, we wished it might start raining. With only sprinkles, the miles came and went. Our run was done and we had fun, but feeling slightly spent. The training for the week is still ahead, but today’s is finished, done. Do your homework, get some rest, and get set for next Sunday’s run.

Triangle Park was where we met to get some good advice. We talked about the bus-run and if the mileage would suffice. 15 miles is what it gives, from Makapuu to Kapiolani Park. And if you wanted to get more miles in, on an extra lap you could embark. Kapiolani Park is 1.8 miles around, but tack on the zoo and you get 2.3 miles of ground.

Tip: If you’re running in the Marathon Readiness Series races, use them as to prepare. They get you used to exciting starts and faster paces that could lead you to despair. Going out too fast can blow your whole race plan, but if you keep your head, you’ll be happy that you ran. Practice keeping calm in the excitement of the race, and you’ll be well prepared when it’s the marathon that you face.

The runners-high moment: Odd thoughts that run through your head when you’re running 16 miles like, “I wonder if I can make the summary rhyme?” It’s thoughts like those that keep you going and help take up the time.


  • 10/2/16: 16 miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park then heads back to Kapiolani Park. Group starting from the park will run to Trinity Church and back. 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season.
  • 11/13/16: 5th and final race of the Marathon Readiness Series

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

The morning started off with a small crowd as Dr. Scaff talked about nutritional tips and gastronomics. Then Peter mentioned the After Race Party…Monday following the Marathon, this year will be held at KCC. Bus Run #3 will be October 30 and another important date, October 16 Kapiolani Park is holding the Komen Cure Race, so no official marathon clinic.

Breaking up into our sub groups, Jeff and Blair were back to Lead us into another round of informational thought. The White Group was told as the last Sunday of the Month; Kahala Avenue was a must. Leader Sam led us out of the park at a good warm up pace.

Today we had 19 at the start with Ming trying to sneak in without notice, Well I noticed! Getting to the base of Diamond Head, Pace Setter Bob took over. The Surf was looking enticing and trades were just perfect. Nice to see the overgrowth shrubs trim back to make more room for our perfected single file pattern.

At Triangle Park Blair led three veteran marathon runners (over a hundred years’ experience he stated) into their best tips to do a marathon. It was a long talk… What, Francis best race was 3:20 that’s awesome!

Back to running! At the Doggie Park, Sam and Blair said Aloha! While the White Group chug a lug our way to the Gas Station. Thanks to Richard whom helped lead the group at various points.

At Wailupe Park, we lost another pair. Jessica and Ming, who only wanted to run 12 miles. Truly sad for Nelson’s was only a mile away. Reaching the park, we savored the cold blue Gatorade and Pretzels. Thanks to Jamie, we were off for mile 8 or the Lutheran Church water fountain.

So many obstacles today with the blue trash cans and junk appliances stacked on the sidewalk. And we all noticed the Bicycle Race going about with police officer at each intersection. Coming back was a trip,

Kahala Avenue was so ever long! Pace Setter Bob reached his goal and with Richard’s help, the Group made it to Triangle Park. 15 strong and easily outnumbered by the Ladies. I said this before, if not for our beautiful ladies – I would not be doing this hours of running.

Coming up/down Diamond Head, Our Group stuck together. Bob fell back a bit and was pushing it. What amazed me was my group waited for me at park corner. I Sprinted in and led them halfway through the park.

We were out so long, table duty was gone. Let’s talk next time about changing up our plan and do a few miles before our morning talk.

Today’s Leaders Sam, Blair, Jessica, Bob and temp. Richard. Our Fantastic Regulators were Francis, Eric, Russell, Ming, Jamie, Kara, Hannah, Camaile, Chantel, Mika, Darby, Elena, Elaine Debbie and Andrew. Hope I did not miss anyone.

We missed quite a few runners, keep doing homework runs. Next week, Blair stated a 14-miler run. Maybe our first 18-miler on October 16th. Plenty time for everyone to catch up. Tuesday Night, Run is there for your taking. Weekly mileage is important in October. Aloha!

The Beginners:

Green 15 by Lou Crompton:

Welcome back to two people who we hadn’t seen in a while: Dr. Scaff and our own staffer Scott. We had 11 go out on a decent day “all the way” to HI Kai Drive and back… no loop today… saving that for another Sunday. A number of tracking devices had the same 15.6 distance and time so we accomplished our mission today with a 15.3 min/mile overall pace. Good job by all the little green ones. Do want to thank Nelson and his lovely “medical staff” for being at the oasis … we enjoyed the goodies and glad we didn’t need any medical assist. So what happened today back in the park? After we returned, 2 Intermediate groups came in, one walking group, and we knew at least some walkers were still out on the roads… no refreshment tables for dozens of thirsty hungry folks. Jeff offered up some nut bread from his secret stash – much appreciated by all. We know people have schedules and emergencies pop up, but it would be great to have some refreshments for the noon time crowd. Next week we’ll add another 1/2 mile to go out a little further again. DO HOMEWORK! Aloha

Golden 14’s by Roanne Abe:

Eleven more weeks to go and that t-shirt and medal are yours! As Dr. Scaff said today, you have the marathon in you. All you need to do is keep yourself healthy and injury free until marathon day. Ten of us met at the park today: Pam, Sylvia, Lynn, Dan, Ron, Harry, Glenn, Fran, Masaki and Roanne. Rain or shine, there we were and we went out for 16 miles. None of doubted that we could do it and I know that we’re in good shape for marathon day. Cliff should be rejoining us next week, and we should all start practicing our word puzzles again.

Next week, Oct 2nd, the merchandise table will be back. So if you want to do some extra reading and Dr. Scaff’s many talks at your fingertips, pick up a copy of his book. And if you have a buddy that wants to do the same, save some money and get two at a discount. The bus run signups are out and if you are going to do it, please sign up now so we can get a good estimate on how many buses are needed. This is the last one of the year, so please try to make it.

Homework this week is 40 miles for the week today (including Sunday’s mileage). You guys/gals look strong and I look forward to seeing you all again on Sunday!

Da Comment Corner:


On an early morning run past the Hilton Hawaiian Village, I noticed a bikini top strewn on the running path. Of course, I diligently looked for its owner but to no avail.

Brain Rules, a book by Dr. John Medina, a noted molecular biologist states that “exercise boosts brain power; aerobic exercise just twice a week halves your risk of general dementia and cuts your risk of Alzheimer’s by 60 percent”.

“The moment my legs begin to move, my thoughts begin to flow”, Henry David Thoreau

While sipping a margarita and gorging on “El Grande” nachos on the outside lanai at the Mexican Cantina at the Ward Center (it used to be Compadres), I glanced up to notice the construction on the luxury condos next to the Ward theatres (called Anaha). Every fourth floor is slightly offset from the previous four floors- scary or architectural marvel?

See you at the water stops!


Blair’s Weekly Update 09-19-2016

Table Duty:

Thank you Ron for the great goodies and waiting for everyone to finish!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala gas station, ran about 16 miles. Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 16 miles. Please keep a careful eye out for dehydration, it was very warm today towards the end of our run and hydration is important – especially prerun. Here’s a link to an interesting discussion.


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

The Red Group went out on Sunday with Steve, Linnea, Jun, Lisa, Sven and Chris for another 16-mile run. We started by running 9 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 16 miles. It was a very warm day with a lot of sun and temps above 80 by the time we finished. We ran at about a 9:35 pace for a total running time of about 2:34:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 5:45 a.m. at the second beach park for anyone that would like to join.

Happy running!

Pink Group by Leslie Ragodos:
(Pace 9:30-10:30 minutes per mile)

Today, on this nice breezy day, the Pink Group ran our second 16 miles of this training season. Runners today were Bob, Hao, Henry, Kozo and myself. We bravely practiced running the Kahala Avenue stretch of the marathon on our way back.

Congratulations to all of the runners who completed the marathon readiness race last weekend.

Only three more months until the marathon. Make sure you are consistent with your weekday runs (2-3 long runs per week) and Sunday long runs.

Next week we will meet at 6:20 a.m. again and run another 16 miles (6 + 10).

Have a nice week and be safe!

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

Trade winds and blue skies greeted the Silver Group today, as we continued our training for the big day in December. John L. and Paul led a group of 16 runners that included Melissa, Koko, Cindy, Cassie, Samantha, Lance, Lee, Hong, John T., Rick, Trieu, Doc Joe, Tavy, and Carl. Lynnae was sweeper, having overslept. We are increasing our mileage now to push into the 16-mile realm for September and part of October. The long runs are necessary to prepare us both physically and mentally for 26.2 miles. This is the time to keep up with your homework and put in the miles on Sundays.

The group took our usual break in the shade at triangle park to discuss different methods of training. Speed work is one method used by some to train. It was suggested that this type of plan be used during shorter, homework runs rather than the long runs on Sunday. Hill training is also something that can be added into a shorter run to test and increase your strength and stamina.

Homework: Don’t skip these as they are critical to your training. Two times during the weekday, 8-12 miles each, with a rest day in between. Stretch after your run. Remember the 10% rule to avoid injury – weekly mileage should increase by no more than 10% per week.

Tip: When the long runs feel like their dragging you down and are too big to manage, try breaking them up into smaller sections. Don’t think about starting at Kapiolani Park and running 16 miles out and back. Just think about the part from Kapiolani Park to Triangle Park. When you’ve made it there, focus on Triangle Park to the gas station. Keeping your mind focused on smaller distances can prevent you from feeling overwhelmed on the run and hopefully make it an enjoyable time on the road.

The runners-high moment: What brings a moment of happiness along the running route? Running over Diamond Head, early in the morning, looking out over that beautiful ocean view. Most people are stuck in a dark bedroom while you’re out on the road doing something that benefits your body, mind, and soul. Really, there’s no better way to start the day! (Non-runners may think this is crazy, but they just don’t know what they’re missing.)


  • 9/25/16: 16 miles. Early groups can meet at Waiholo at 6 a.m. to run out to first beach park and back. 2nd start option at 6:30 a.m. to catch the earlier guys headed back to Kapiolani Park for the talk. Those starting from Kapiolani Park will run out and back from Paki Ave to Trinity Church on Kalanianaole Hwy. Heads Up! Honolulu Century Ride. Watch out for bikes on the road – strict “single-file rule” on Kalanianaole Hwy to keep everyone safe.
  • 10/2/16: 3rd race of the Marathon Readiness Series; Kailua Beach.
  • 10/23/16: 4th race of the Marathon Readiness Series; Kapiolani Park.
  • 10/30/16: 3rd and final bus-run of the training season. Silvers will do a special route.
  • 11/13/16: 5th and final race of the Marathon Readiness Series.

Shout Out Corner: Congrats to all those who completed the 20K race on September 11th. Many were happy with their race performances. A special congrats to our very own Doc Joe for placing third in his age division! Show off that medal with pride. You earned it!

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

We had another Great Talk and Super Good Weather for today’s run. Missing Jeff and Blair to give a short talk during our sub groups meeting, Leader Bob winged it the best he could do. Breaking further into our white group talk, I noticed a larger turnout that normal, counting 28 runners.

With Guru Sam back from a short vacation, He gladly led the group out of the Park. Going Up Diamond Head, Pace Setter Bob took over and kept the 12:30 pace or close to it. Reaching our first mile was blessed with so many happy faces.

Going onto Triangle Park is always nice with a downhill road. With a few newer runners Bob reminded the call out words we use while jogging. Single File, Bicycle and waving our arms when we change to walking. Also to note, Next week we plan to do a 16-miler. But this could change.

Around Doggie Park and onto the Gas Station was very pleasant with the trades blowing strong. Bad News for the Men’s Bathroom was down at the Gas Station. Out last was Bob, yes, I used the ladies room.

Thanks for holding up for me down the road. But Jessica pushing me to run at a 10 minute pace probably was what did me in later at mile 10.

Good News, at Wailupe Park we found the new refurbished restrooms open. No port a potties! Reaching Nelson’s Oasis was very rewarding with a cold drink and Pretzels. After a 5-minute break we took off for an easy return trip.

Farmers Road was a point where heat and the sun can take a lot out of you. Most the group now numbering 22, kept going strong. Somewhere before Triangle Park, Bob broke off and started walking with Sara.

Don’t get too down with setbacks. We are so close to the Marathon and little more homework runs we will rebound. My fault was sprinting and a stomach flu on Friday.

Thanks to Linda, visiting from California whom joined Sara and I walking. From afar we could see the white group still going. Then the Blue Group came up and passed us. Tried to run with them until Sam, whom was parked at the lookout, called out my name.

So Linda, Sara and I did that famous Blair Trick and beat everyone back to the Park. Thanks Sam! Big Congrats to Young boy George and Darby whom came in first and second.

As normal, our group broke apart on the last mile. Hope Blair don’t get word of this, Next week may be better with his Wisdom.

Today our Leaders were Jessica, Sam and Bob. Our regulators today were Andrew. Stefanie, Sara, Chantel, Melyssa, Darby, Hannah, Francis, Russell x2, Shan, Alfredo, Mika, George, Irina, Yumi, Elena, Elaine, Justin, Jamie, Ming, Linda and Brysen. Sorry I missed out someone’s name. You were appreciated.

O, remember… Nice to have you back Richard. Maybe next week, run as far as you can then call for the Sam Emergency Pick Up. Or just walk it off.

Take good care everyone and see you all next week. Don’t forget two homework runs and drink plenty water every day.


Buff Walkers by George Ushijima:

Eight pairs of soles took off for Kalanianaole Highway this morning. We enjoyed the trade winds which were especially helpful in pushing us up the backside of Diamond Head.

Had a couple “lessons learned”. We saw the possible negative effect of not having breakfast. And, we saw the effect of going out “too fast” (about 30 seconds per mile faster than the goal pace) when we slowed down (about 90 seconds per mile slower than goal pace) on the return leg. Fortunately, nothing fatal, just things to keep in mind.

The most important thing: We persevered.

No, the most important thing: Thanks to Ron and his gang for waiting for us slowpokes. The Gatorade and food hit the spot.

Sweet16’s by Roanne Abe:

Can you believe we have 12 weeks to go before Marathon day? How time flies. We did pretty good time this week and got in 15 miles with 16 people in the group: Dan, Lynn, Sylvia, Harry, Glenn, Masaki, Candi, Karen, Fran, Pam, Linda, Lily, Macy, David, Arlene and Roanne. Congratulations for sticking with the training program! You guys looked great! Cliff we missed you!

Keep up the good work and stick to your homework plan! Homework for this week is 40 miles total. And start looking at your shoes. If you think you’ll need new ones by Marathon day, now is the time to buy them and break them in.

See you Sunday!

Green 15’s by Lou Crompton:

Wow, the science of nutrition is confusing to us simple folks who just want to run in ever widening circles… last week our good Dr. T said eat iron; this week eat protein like meat… does this mean we should leave the shoes ON the horse when we barbecue one? Dunno… We had 14 at the start today including the long lost Miss Thailand who returned from her mainland US excursion – welcome back! We headed out to break the 15-mile threshold. Yea, mission accomplished! My Garmin said we did 15.08 miles in 3H 53M for a 15.4 m/m pace… we’ll take it. Our thanks to Nelson for having the oasis open, and to Ron for the refreshments when we arrived back in the park. And speaking of Ron, check out the nice photo & article on pg. 6 of the current Hawaii Sport magazine. Next week it’s more of the same for us now that we are 15 milers… keep up the homework, our Sunday mileage is getting serious. Aloha

Da Comment Corner:


Great job to everyone for sticking with it! Only a short time to go before the big day!

Third Bus Run coming up on October 30; part of the clinic’s readiness series.

See you at the water stops!