Category Archives: Blair’s Weekly Update

Weekly update by Blair Hoashi, Intermediate Group Leader. Also has content from the Beginner and Advanced Group leaders.

Blair’s Weekly Update 10-04-2015

Doc’s Talk:

Doc spoke about vitamins and supplements today. All of Doc’s talks are available on “thumb drive”. See Bruce M for info.

Table Duty:

Special thanks to White Group leader Jessica and her merry associates for taking care of our table today! It was a total White Group effort as every member of the group contributed in one way or another to Jessica’s fabulous array of goodies. Great teamwork and heartfelt generosity by all of the White Group in assisting Jessica with her task! I won’t mention all of the names involved for failure that I might someone. Much mahalo to Jessica and the White Group for an incredible table!

Third and Final Bus Run this Sunday: Groups

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

Group reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. Nancy, Les, John, Donis and I had a nice 16 miler today. Next week is the bus run, and if folks can’t make that I’m doing a short run from the second beach park at 5:45  a.m. Run fun!

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

This week Kozo, Jeff, and I were joined by Louise for the first part of our run (5.35 miles around Diamond Head). We came back to listen to Doctor Scaff’s talk about vitamins and nutritional supplements.

After the talk, we were joined by Floren (sorry if I misspelled your name) and Eugene, but Floren soon left us behind with a speedy 7-minute mile pace. Go for it, Floren!

Overall, we ran at a quick under 10-minute mile pace and ended up running a total of 17 miles, with the second part of our run consisting of going out to the 1st beach park and back.

Next week we will meet at 7:15 a.m. for the bus run. Stay safe and have a great week!

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

16 miles came and went for the Silver Group on this perfect day for running. Clear, blue skies and gentle trade winds kept us cool throughout the run. With our numbers diminished by the absence of Silverados who were in Kailua participating in the Brio Ice Cream 25K (3rd race in the readiness series), John led Speedy Joe, Lance, and Carl on a challenging course at a strong pace. The group started out early from Waiholo and headed east to Kawaikui Beach Park. We then, did a u-turn and headed back to Kapiolani Park where we added a large loop around the park and included the Honolulu Zoo. Nothing like the smell of elephants in the morning to wake you up!

As we ran, we discussed the hazards on the road that runners and walkers need to be aware of. One growing trend seen on the road, in our neighborhoods, shopping malls, etc. is people so absorbed with their cell phones and oblivious to their surroundings. Head-on collisions can occur between pedestrians (both us and them) and cause injury to a runner who is almost ready to take on the marathon in December. Watch out for those cell phone (self-own) junkies and avoid the urge yourself. Run defensively and stay safe.

I hope everyone is enjoying this stage of their training when others are impressed with your high mileage training and svelte figure. This is that special time of the year when you find yourself instinctively planning your running route based on water fountains, bathrooms, and porta-potties. You’re loading up with pretzels, gels, salt tablets, and fluids like a mobile refreshment stand. If you’re a newbie, at this time last year, you never would have thought of putting on a backpack that was full of water, strapping bottles around your waist, wearing a reflective vest in public, wrestling with compression socks, or slapping tape up and down your legs. But you are a runner now. Welcome to the crazy world of voluntary distance trauma. Every signpost next to a curb becomes a stretching station. Low walls and picnic tables are points of collapse, or an opportunity to hike your leg up onto it to stretch the glutes and hamstrings. A world where muscles are so stiff after a run that men now enter their car in the same manner as a woman in a short skirt: legs together, rear in first, slowly sitting, then swinging both legs in at once since you can’t comfortably step into the car in the manly way of swinging one leg in first without cramping or fear of tearing something vital. Congratulations on your progress! Keep up the good work.

Tip: Shoe Check – Will your shoes be marathon ready? Now’s the time to decide. 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.

Shout Out Corner: Congratulations to the many HMCers who participated in the 25K Brio run, the most challenging race in the Marathon Readiness Series. Kailua was buzzing with determined racers anxious to get to their ice cream. HMCers met the challenge head on, and were pleasantly surprised by the shorter course. HMC participants included: Jun & April, Tavy, Terry, Ivie, Melissa, Tony, Ron (Grey), Martha, Debbie, Henry, Dawn, and Evelyn. Good job everyone! The ice cream sundaes were well deserved. Mahalo also to Asami for volunteering at the snack table and cheering us on.


  • 10/11 – 3rd and final bus run. $3 at the door. Drop off at Makapuu and run back to Kapiolani Park. The Silvers will meet at the Hawaii Kai dog park at 5:45 a.m. for a 16-mile run through Hawaii Kai, to Sandy beach, and covering the marathon loop and other areas we haven’t been regularly passing.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.
  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run.
  • 12/13 – Marathon Day!

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

After a long hiatus from the Clinic newsletter (Thank you, Bob, for shoutout last week), the Black Sestet is back as having 6 regular runners do not make it a group, unfortunately. Starting at Waiholo St, The Black Trio of Jan, Ivan, and Russ ran to the Trinity Church, turned around, caught up with Devan and Lianne, and ran towards the clinic to complete the majority of the run. We were, then, joined by Attilla, and ran towards Triangle Park. There Atilla separated from us, and we had a brief Sn Francisco marathon conversation with Mango Bread man, Jeff, and we continued towards are cars. We were a mile short by the time we got to our cars so we ran a little bit in the neighborhood, and we were still short by .25 miles from our goal. Oh well, here are our stats: 16.75 miles on a 12-12:25 pace. Next week is the bus run and our Black Group lifetime leader, Russ, will be running from Waiholo at 5:30 a.m. towards Kapiolani Park to catch the bus. Feel free to join. For the following week, the Black Quintet will not have an unofficial run as most of us are out of town. Happy running!

White Group report by Bob Choate:

We had a lot of Activities for this First Sunday in October. We as a group agreed to spilt today’s 18-miler run to get off the road a little earlier and avoid the Hot Sun! Our First Part started at 6:30 a.m. and had Masato (Only made part one, due to another engagement), Charlie, Mike, Jamie, Denise, Elena and Leader Bob. We held a good pace on our first lap around the park and Zoo, Coming back to the Clinic, We helped Jessica and Her Daughter, Sirena set up for Table Duty. Lap two was shorter for we did not include the Zoo and finished with a total mileage of 3.9 miles.

A Big Mahalo to All whom chipped in with food, snacks, watermelons, sandwiches, pineapples and so much more for Jessica Table Duty. If you did not know, The Jessica and Sirena stayed until 1:45 p.m. waiting for the last walkers and/or Runners. Thanks Ladies!!!

After the Morning Speeches and All the Information you’ll need to know, we broke up into our sub groups. Leader Bob pointed out the early morning runners and reminded the rest that we would be doing Part Two, 14 miles to Nelson’s Oasis. It was nice to find a few missing runners show up.

Leader Bob with Charlie and Mike led the group swiftly out of the Park and up Diamond Head. Half way up we ran into Jin and Chong whom started earlier doing a reverse route. Head count was 18 Runners at our first water stop.

At Triangle Park, We had a quick talk and headed out with purpose for the doggie park and catching up with Guru Sam. At the Gas Station we lost a few runners whom wanted to do the shorter Sam’s Love Run. It’s all good, Thanks for your Company Ivana, Lisa, Ming, Malia, David, Richard (did 10 miles prior), Denise (12 miles for the day) and Leader Sam.

Eleven Good Runners were left and eagerly wanted to take on Kalanianaole Highway. Leader Bob kept the 12:30 pace and in no time at All, we made it to the Fabulous Nelsons Oasis. Refreshments were needed for all and 5-minute break restful.

We lost Jin and Chong whom had their car parked here. So with 9 left we took off with a good tailwind. Going back we crossed three different slower groups, making a run for the trinity church. Good Greetings were happily shared upon our passing. Also it was Inspirational that we get to see other members in training.

Time flew by fast or maybe it was heat transmission that melted my memory card. Anyway we made it farmer’s road and still clinging together as a group. At Triangle Park, Charlie took off and Leader Bob broke off. But the final seven stuck it out. Leader Monika, Elena, Jamie, Mike, Stan, Russell and Danell. Oops, I hope I did not miss your name, but if I did, please forgive me. I did note earlier I lost some memory.

Back at the Clinic, Jessica had the best spread of food I ever saw. Watermelon for everyone, I’m eating some now as I type this blog. Also A Big Thanks to Ivana’s sons who helped prepare the food. They did not run today but Blair and Randy stopped by with more food offerings.

Next Week, Bus Run Number 3, be there 7:15 a.m. because the Bus leaves 7:30 a.m. Three Dollars. 15.5 miles and Bogart Coffee…no table duty.

*Please check your White Group Facebook page for the meeting time and location of our informal October 18th Sunday run – no official clinic due to the Susan Komen run.

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

Today Blue Group started 22 strong & enthusiastic, looking forward to a cool run with possible showers. It was a beautiful trade wind day but no cloud cover till the leg from Wailupe to Kawaikui Park. Thank you, Nelson and Marcia for drinks, potato chips and pretzels, it saved us again. Reminded everyone that we need to find out what snacks will work, and we’ll be able to carry in our packs, as we won’t have our fabulous “Oasis” on race day. We were joined by Grace and Ichi from the lucky 13’s, and happy to have co-leaders Andy and Dave back along with Maile & me. Our Blue members in attendance today were Tannia, Marissa, Jess, Truie, Doug, Jerome, Sharon, Betsy, 2 Ricks, Brent, Marivic, June, Bethany, Jan & Robin. Reminded all to come at 7:15 a.m. next week for prompt loading of buses. In 2 weeks Blue Group will be starting at Magic Island at 7  a.m., do the beginning route of the marathon and out to Triangle Park & back for 16 miles.


Green Fifteens by Lou Crompton:

Ten of us left the park with the idea of checking out various toilets, drinking fountains and a canoe house over there at the marina. It really is uncanny how each week we go out and like by magic the distance always increases about 1/2 mile… 14, 14.5, last week 15 … and Sunday by the time we got back we had covered 15.5 miles… just an amazing coincidence how that happens. The whole circuit took a tad under 4 hours with an overall 15.4 m/m pace. See what happens when Miss Gina misses a Sunday outing… no one there to crack the whip or spur the pacer if he slows down. I did ask #2 slot if she wanted to jog on the return to make up some time – she said No – she had gone out hiking Saturday and legs were achy, no jogging today. Won’t mention any name to save embarrassment. Hint for all – thou shalt not go hiking on Saturday. It’s not really safe and it kills the legs for Sunday. Many thanks to Nelson for being nice to us twice at the oasis, and to the charming and patient ladies on table duty – way past noon when some of us departed and a few groups were still out on the road. Next Sunday is Bus Run 3. Show time is 7:15 a.m. and bring 3 single dollar bills or one bill with a big number – do not bring a $3 bill – Peter has a sharp eye and will catch that. The good guys of the Green Team will exit the bus at Makapuu Light House. Did anyone look on a map and see how far that is? As always, carry water… first water stop (and toilet) is 3 1/4 miles. Plus there is a fairly good size hill to climb up and over as we pass thru the valley. At 5 1/2 miles we’ll be back on Kalalanianaole Highway @ Hawaii Kai Drive and familiar landscape. Aloha (PS – Susan, it’s fabulous that you can go hiking Saturday and go out 15.5 miles at a 15 pace Sunday morning. You are in great shape!

Da Comment Corner:

How many dabs? (Repeat)

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

Have a fantastic week!

See you at the water stops,


Blair’s Weekly Update 09-27-2015

Table Duty:

Mahalos to Silver Group leader Lynnae for the great assortment of goodies at the table! Thanks so much for staying so late to take care of everyone. She stayed open past 1 p.m. to accommodate late arriving runners! Thank you!!!

Third and Final Bus Run – Oct. 11th:

Please sign up!

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

Group Reports:

Advanced Group by Les Young:
(Pace < 9:00 minutes per mile)

It was raining cows and horses when we met at the second beach park. Dave decided it might be too hazardous to run because of poor visibility. He, Donis and Nancy opted not to run. The truth is they are both so sweet, they would have melted in the rain. Jun is preparing for a race next Sunday so he wanted to run despite the rain. Les and Jun decided to run after completing a rain dance to appease the gods complete with salt and fire. The rain stopped and blue skies opened. Ran into Eriko who ran with us to Kahala Avenue. She had run from home in Kaimuki to meet us at the second beach park. Did a loop around Kapiolani Park and got to the clinic in time for the talk. Picked up Dr. Eric Oshiro and Craig at Paki. The Dr. ran with us till the gas station and turned around for a 8-miler. Craig, Jun, and Les finished up another 16-miler. Rain running is great!!!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jun, Daryn, Linnea, Sven and Jimmi for another 18-mile run from Hawaii Kai to Kapiolani. We started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After that 9 miles, we ran back out past the 2nd beach park and back for the remaining 9 miles. It was good to end at Nelson’s Oasis :)

It was a soggy day, with many rain showers and just a bit of sun in the middle of the run. The lower temperatures were a welcome change, though. The group ran at a 9:30 pace for the 18 miles, ending up with a total running time of about 2:50:00.

Next week is the Brio 25K in Kailua, and many of the red group will be running that race. Others will either run on their own or will be running another 18-miler on the same route.

Happy running!

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

Despite the heavy rains early in the morning, today was another cool and comfortable day for running.

Kozo, Katsu and I met at Kapiolani Park at 6:30 a.m. during the middle of the Honolulu Century Ride–there were a lot of participants and some spectators moving around on bikes. Nonetheless, the path cleared just in time to cross Paki and head up Monsarrat for our weekly long run.

After Doctor Scaff’s talk, Eugene, a long-time participant in the Clinic who knows our leader Rosie, joined us for the second part of our run (approximately 10.5 miles). We ran a total of 16 miles at a steady, strong pace and finished with the Kahala Avenue race-day route.

Eugene shared some marathon tips based on his experience, in addition to proper training, of course, to enhance race performance and hopefully meet time goals, such as considering using medium-weight “racing” shoes (lighter than training shoes), using the right socks (especially if it is raining), drinking plenty of Gatorade before and during the race, and carrying/using nutritional gels during the race.

Next week, we will meet at the same time/location (Kapiolani Park at 6:30 a.m.) and run a total of 16 miles.

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

The Grey group left the park with some Greys and some Silvers but by Triangle Park there were 5 – Ron, Horatio, Lance, Caasi, and Arly (hope I got that right). Great running weather – cloud cover, breezes, and some rain now and then. Made good time out to the first beach park where Lance headed back (he started early) and the rest of us went on out to Holy Trinity for the turnaround (Nelson we miss you!!). We cruised down Kahala Ave. and back to the park with no problems.


  • Distance: 15.75 miles
  • Running Time: 2:57:53
  • Total Elapsed Time: 3:33:44
  • Average pace: 11:18

Ron will be running the 25K next week so Greys should run with the Silvers or Pinks. See you all at the Bus Run the following Sunday, October 11th.

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

The Silver Group completed their first official 16-mile run this season. It was rainy and very breezy; we got in extra wind resistance training. John and Henry led the group that included Melissa, Speedy Joe, Paul, and Lance. Dr. Scaff said that no one should be running more than 4 times per week. 3 times per week is ideal. 3 runs of 10 miles each is better than 4 runs of shorter distance.

In light of the recent robbery at gunpoint at Kapiolani Park… please be careful and vigilant when out on the course, no matter where you are. If you’re running at night, it’s best to take a running buddy and wear light colored or reflective clothing.

Homework (mandatory): Let’s keep focused on the goal; target 32-36 miles per week. Find a running buddy if you need one. Each homework run should be 8-10 miles with a rest day in between. Follow the 10% rule; mileage should be increased by no more than 10% per week. Take an extra rest day after Sunday, or run shorter on your first day out. The body needs time to recover properly, so you can come back stronger.

Running Tips: Good luck to those HMCers doing the 25K next week. Remember that the week before a race is an important period of preparation – be careful with your diet, carbo load a few days prior, eliminate alcohol, avoid potentially injurious activities (hiking and contact sports), get plenty of sleep on Friday night, prepare your gear (and supplements) the day before, know the parking plan, and nothing new on race day. After that, all you gotta do is enjoy the run.

Shout Out Corner: A big mahalo to James, Asami, and Henry for helping me with table duty this week. The smokie links, pineapple, and homegrown starfruit added a nice touch to our spread. Thanks also to the HMC muscles who assisted with set up. Table duty is a big job this time of year, so all the contributions were much appreciated.

Shoebox donations: thanks for the shoeboxes! They will be put to good use. Last week I met a man from Grenada who received his shoebox many years ago, and he credits that shoebox with influencing him to be the man he is today. Although he has been through many hurricanes in the Caribbean, his box has survived and is a positive reminder to him that someone cared. If you forgot, no worries, boxes (or other donations) can be delivered to the Clinic on 10/18. Leave it behind the table.


  • 10/4 John to lead 16-mile run. Early risers can meet at Waiholo at 5:30 a.m. Regular start at 6:20 a.m. to join the returning crew and head to Kapiolani Park for Doc’s Talk. Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park. Registration till 10/2. Good luck to the HMCers in this race.
  • 10/11- Bus Run #3. Sign up at Clinic. Cost $3, bus drops off runners at Makapuu. Silvers will organize a different meeting spot.
  • 10/18- Susan G. Komen Race for the Cure 5K at Kapiolani Park, no official Clinic.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.
  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run.
  • 12/13 – Marathon Day!

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

The Last Sunday of September brought on excitement for Our Kahala Avenue Adventure, Indeed it was all that and more! Dr.Scaff and Peter gave their good speeches as usual and inspired us to push through any discomfort. The Black Group was not to be seen so we started off rather quickly. Leaders Rich and Bob lead the Group out of the Park with some brisk wind keeping us cool. At the Top of Diamond Head, 18 runners were counted…

At the Triangle Park, We agreed on next week’s 18-mile run would be split in two. Please meet at 6:30 a.m., an hour early so we can do 4 miles running around the park twice. This should allow us to attend the Clinic Talk. Those wanting to do less can just some up at 7:30am. After the Talk we will do the second part, where we jog out to Nelson’s Oasis (7miles) and return back. Also to note: Jessica will be doing the Table Duty October 4th, any help or support will be appreciated!

Our run continued to the Gas Station and we all got a good rain shower. The Blue Group was doing a good job trailing us. Leader Bob dropped off to wait for Denise (Just got over a flu) to catch up and approaching the Gas Station, We saw Sam, Ivana, Melyssa and Mike making an early Return. It’s nice to see everyone giving their best effort…Some getting over flu’s, Injuries and/or busy schedules. After another quick meeting we continue up Kalanianaole Highway passing all the miles markers easily. Sad No Nelson’s Oasis but the showers and wind blowing in our face kept us distracted.

On the return run we broke up into two groups. Jessica and Monika leading Group A up front and Bob holding up the rear. We more or less kept a slower pace of 12:30 and stayed close until the Gas Station. From that point I lost sight of the speedy ladies. (Group A also had Sienna, Masato, Andrew). Group B consisted of Jamie, Lisa, Elena, Danell, Denise and Rich. Thanks to Elena for demanding we continue to Kahala Avenue. It was grueling as now the Sun has finally came out and keeping a 12:45 pace was our best at this point.

At the Triangle Park, We lost Leader Bob who waited for Denise walking up Kahala Avenue. Or that was his explanation! The Table duty was terrifically spread with Watermelons, Oranges, Cold Gatorade and so much more. Thanks to Jamie, Asami and Lynnae for waiting so late for the last groups.

We also had Charlie running with us today but he took it up a notch after the first Gas Station Stop (mile 4). I am lost on the 18th person name in my count earlier, so Sorry – your company was appreciated! Until next week – Do some homework!

The Beginners:

Green 15 by Lou Crompton:

If we want to look at the good side of today we have to be thankful it wasn’t hot… but other than that… a one word description could be yuck… what a day to use Hawaii Kai Drive as a turnaround point… did I mention the gale force winds or the torrential rain? Kind of a replay of visiting Hawaii Kai in 2014 marathon. We were joined today by a first timer – the smart & lovely lady Dr Suki … she will not be doing the 2015 marathon, but she knows where & when to find us for the 2016 HMC. Nine of us went out for our weather training 15.1 mile jog and, surprise surprise, we returned in 3h 47M for a 15.03 m/m overall pace. Only three hundredths off a turkey prize if Green 15 folks were allowed in the Turkey Trot… cut off time for the 10 miler is 2H 20M and Green 15 people do it in 2H 30M just as we did when we jogged a 10 mile distance. Kudos to Lynnae and her gang for surely setting a gold standard of refreshments… the variety of choices was akin to walking thru Safeway. Remember when problems arise on a Sunday morn, there’s always the PM, or Monday or Tuesday etc, to do a long run. Marathon is fast approaching and, ready or not, the starting gun and fireworks will go off. Next week – a tad further

Golden 14’s by Dean Takashige:

Sunday was another wet morning…not great for the shoes, but was nice and cool..

It was officially the last run in September. So our target mileage for October will be fourteen miles…

Due to the bike ride going on we did not see Nelson at the second beach park turnaround…

Some dates to remember; October 11 will be our last bus run for this year. So sign up if you are intending to join us. October 18 there is no official clinic but the 14s will meet at Ala Moana Beach Park, at the figure 8 parking lot next to the tennis courts. We are planning to start @ 7:30 a.m…. rain or hurricane…shall not stop the Golden14s.

Keep up your homework and we will see you on Sunday.

Da Comment Corner:

Mr. Miyazaki – started running at age 90:

I’ve been running almost all my life but here is a news report about Mr. Miyazaki who started to run at age 90: Age is certainly just a number to Japanese runner Hidekichi Miyazaki. At 105, he’s still running races– and breaking records. Known as “Golden Bolt” for his habit of imitating the winning pose of Olympic gold medalist Usain Bolt, Miyazaki recently broke his record as the world’s oldest sprinter, but couldn’t help but be a little disappointed with his time of 42.22 seconds in the 100-meter dash. “I wanted to shave off a few more seconds as I got 36 seconds while training,” Miyazaki said. He didn’t start running until he was in his 90s and credits his longevity to daily exercise, moderate eating and chewing his food properly, Reuter’s reports.

Third and Final Bus Run October 11th; please sign up!

See you at the water stops!


Blair’s Weekly Update 09-20-2015

Doc’s Talk:

Guest Dr. Alan Tichenal spoke on water intake on our long runs.

Table Duty:

Staffer Kozo again set the bar with his assortment of goodies at the table this week. This is Kozo’s second “tour”. Domo arigato!

Final Bus Run – October 11th:

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

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. Satomi, Nancy, Jun, Craig, Frank, Les, Neil and I ran about 16 today from the second beach park at about 8:40 pace and had a nice breeze. Next week we’re meeting at the second beach park at 5:45 a.m. for 16. Run fun.

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

The Red Group went out on Sunday with Lisa, Earl, Daryn, and Sven for another 18-mile run from Hawaii Kai to Kapiolani. The group started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After that 9 miles, the group ran back out past the 2nd beach park and back for the remaining 9 miles. The running pace was 9:30 per mile for the 18 miles, ending up with a total running time of about 2:50:00.

Several Red group members were on travel, and running races. Donn ran in the Navy-Air Force 1/2 marathon in Washington DC with a 1:57 time, and Steve ran in the Maui Marathon with a 3:48 time. These Sunday runs are paying off!

Next week will be another 18-miler on the same route.

Happy running!

Pink Group by Leslie Regodos:
(Pace 10:00 – 11:00 minutes per mile)

Thank you, Kozo, for the delicious snacks after our run today.

Even though we had a small turnout, the trade winds were back and the weather was much more pleasant for our run today.

Our small but dedicated Pink Group runners began at 6:30 a.m. with a 5.4 mile loop around Diamond Head, stopped to listen to the talk from our guest doctor, and finished with a 10.6 mile run out to the dead end street in the neighborhood behind the former telephone booth site and back to Kapiolani Park.

The marathon is approaching–keep up with your training, but listen to your body to avoid injuries.

The Pink Group will meet at the same time/place next Sunday (6:30 a.m. at Kapiolani Park) for another 16-mile run (in two segments) at a 9:30-10:30 minute/mile pace.

Have a great week!

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

The Silver Group completed a 15+ miles on a cool and breezy day. We were so thankful for the much more moderate weather conditions. Lynnae, John, and Henry led the group that included Terry, Melissa, Hiroshi, Carl, Tavy, Doc Joe, Miyuki, Speedy Joe, and Lance. To complete the 15 miles without going past Kawaikui Beach Park (a.k.a. The Second Beach Park, Nelson’s Oasis), the Silvers did a lap around Kapiolani Park then headed up Diamond Head Road. We saw Sun Hee and Moon along the way, having gotten a super early start.

Dr. Tichenal gave a very informative talk about water and salt intake. Drinking too much water can have negative consequences just as not drinking enough water can. He dispelled the theory that runners should drink only when thirsty. Put simply, that theory is not applicable to Hawaii runners. We need to be sure to drink at regular intervals, since we sweat so much and can get depleted more quickly. Also consider your salt intake when preparing for a race. To see the video replays, please see Bruce or a volunteer staff member.

The miles are high at this time in our training. Be careful not to over train or increase your mileage too fast. The Sunday runs are carefully structured for your maximum benefit, so don’t go further than the group. Instead, it’s best to focus on homework runs to make a big impact to your overall training. Homework should be at least 16 miles, split between two runs, with a rest day in between. Target a total of 32-36 miles a week. Give yourself adequate recovery time after a long run with plenty of rest, replenishing fluids, and good food. Listen to your body and take an extra rest day if needed. If you feel aches and pains, tend to them immediately as needed. Rest, Ice, Compression, and Elevation (RICE) in a timely manner can keep you going.

Tip: Be courteous to others exercising on the roads. Single file is very important especially when running along Kalanianaole Hwy, no matter which direction. If we take up too much space, bikes may be pushed dangerously into the traffic lanes or even collide with runners. Also, reserve the bike lane for bikes along Diamond Head Road. If you are running against the flow of traffic be aware of approaching bikes, and clear the bike lane in plenty of time to avoid collision. Remember that bikes move faster than they may appear. If you are running with traffic, it’s best to stay out of the bike lane altogether. Limit potentially injurious activities (ie. Hiking, surfing). Don’t get injured.

Shoebox donations: Lynnae is still collecting shoeboxes for her annual holiday service project. The boxes will be decorated and filled with school supplies, toiletries, and games for young children around the world. Boxes (or other donations) can be delivered to the Clinic next Sunday, 9/27. Leave it behind the table.


  • 9/27 – Honolulu Century Rde! Lots of bikes on the road and cars in the park. 16-mile run. Early risers can meet at Waiholo at 5:30 a.m. Regular start at 6:20 a.m. to join the returning crew and head to Kapiolani Park for Doc’s Talk. Those doing the 25K the following week should do an easy 16 or decrease the mileage to 10. It depends on your race goals. Train smart.
  • 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park. Registration till 10/2.
  • 10/11- Bus Run #3. Sign up at Clinic. Cost $3, bus drops off runners at Makapuu.
  • 10/18- Susan G. Komen Race for the Cure 5K at Kapiolani Park, so no official Clinic.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.
  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run.
  • 12/13 – Marathon Day!

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

Another Beautiful Day in Hawaii!!! The trade winds were blowing and scattered clouds abound spraying us all with a little rain. Our Guest Speaker today talked about the importance of hydration, body fat and carbohydrates needs. All we need to know. Started off with a small crowd but slowly everyone joined in.

We quickly started our run with Leader Bob setting the pace out of the Park. With a small group of 13 and counting. We made it up Diamond Head easily and at the top, we all heard or saw a moped get banged by a Car trying to turn into a parking stall. Ouch, luckily the moped rider got up OK.

At the Triangle Park, Stan was able to join us for a short run. Making us 14 strong. Word had it, that Sam just landed at the Airport and was expected to join us.

We did the same run as last week but added back in the doggie park. All was quite there but somehow the blue group got ahead of us. Halfway to the gas station we passed them.

Richard has his girlfriend, Hang riding alongside us on her bike. Maybe next time we can get a music box attached to the handle bars. It was a nice treat to have a few new faces with us today.

Thanks to Nelson Oasis, two times the treat was nice. I know it was hot today but I did not miss last week’s flash flood showers. Monika took over the pace setting duties on the return route.

But Surprisingly Sam showed up at Wailupe Park to help hold our pace. At the Gas Station Bob was seen buying a hot dog. We all stuck together on Farmers Road, It was Hot, Sunny and inspiring as always.

At Triangle Park we broke up into two groups. Faster runners and we like walking because I am not a quitter. Congratulations to all on our first 16-miler…

The white group walkers came in a little after Noon. Big Thanks to Kozo, waiting it out so late for the last groups. Love the spread, Pineapples, Watermelon, Grapes and cold Gatorade.

Today’s Leaders Monika, Bob and Sam handled it all well. Also we had Ivana, Elena, Russell, Mike, Jamie, Jin, Chong, Richard, Hang, Shauna, Linda, Andrew and Stan. Thanks to all for doing do so well…next week Kahala Avenue and more memories. We can also hope to see Mr.Blair San next week. I know he loves Kahala Avenue. :-)

Please sign up for our third and final Bus Run on October 12th – approximate distance 15 miles.

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

Bob and I got the intermediates together and sent them off, not too many people today? The Blue group started out strong with 18 members this Sunday. Some are starting earlier so leaving us at different locations. We all headed out to Nelson’s Oasis and he and Marcia had such a wonderful variety of chips, dip, pretzels and even li hing apples besides the usual water and Gatorade. We appreciate them being there for all the clinic groups! Brent, Marivic and Jesslyn went out to Holy Trinity, extra bonus points for you running on the highway. Most of us attempted 16 miles, my map my run has us at pace of 15.68 a mile, but that includes the stops. Thank you to Kozo for a fabulous feast at the end of our workout, fruits were cut so professionally! Told everyone to start eating what they think they want to carry on marathon day, we discussed, gels, pretzels and my usual Li hing gummy bears both Enjoy brand. Important to start lube whether it be Vaseline, baby oil, glide etc. Special Thanks to Maile for keeping us in single file and on pace with her Garmin. Group leader Andy said he was walking but somehow he managed to beat us to Nelson’s Oasis and finish line?


Walkers by Susan Papuga:

Exciting to see new faces in the clinic!

We took are usual route to the Aloha Station with a few turning back there. The rest of us went out Kalanianaole Highway to the ten mile turn-around “phone booth,” returned to the park and then continued around the zoo, for a total just over 12 miles.

Please continue your weekday workouts. Remember, at this point in the training, especially for newbies, consistency is the most important thing. Also, please start experimenting with your clothes and nutrition to dial in what you’ll do on race day.

I may not be at clinic next week. If not, please join Cliff’s walker group. You absolutely can do the pace, as it’s not much different than what we’ve been doing.

Sweet 16’s by Christine David:

Lynn and Dan, Roland and Michelle, Peter and Pressi, Sylvia (although she started at 3 a.m. and was practically finished with 26.2 miles by the time we started), Linda, Macy, Mike and Mike’s daughter, Judy, Cheryl, Arlene, and the true leader (other than Cliff) of the group, Harry. He keeps us on task. Fran started with us but I think she ran to Ala Moana to get a head start. > > We started at the usual place and decided we couldn’t take the hike up Diamond Head anymore. Been there, done that. So, we headed to Ala Moana instead. We took the long way so clocked 10 miles by the time we reached Macy’s. They were having some great sales and Cliff’s $$ went a long ways. After two hours of shopping (and clocking more miles) we were hungry and thirsty so we walked 3 miles up to the 4th floor and sat at Islands for b-fast. Dan and Lynn provided entertainment by singing a duet–something about “500 miles.” We felt like we had walked 500 miles at that point. Peter and Pressi were next duet couple and they chose the song, “Walk this way” and showed us all a new way to walk. Roland and Michelle were so bummed to have missed the movie last week that they continued on to Ward Center to catch a matinee of “A Walk in the Woods.” They figured that watching others walk was pretty much the same as walking. We thought Cliff wouldn’t tolerate two movies in a row for the rest of us, so we called an Uber ride to get us back to Kapiolani Park. We got dropped off by the fountain, jumped in so we would look all sweaty from our 15.5 mile walk, and continued on to the park. We got back before 11 which surprised everyone–how could the sweet 16s walk so fast? Well, when Cliff is gone, we seem to walk at a really fast pace that we can never repeat when he’s back. Strange?

Green 15’s by Lou Crompton:

Ten little green ones left the starting line at 7:52 a.m. (2 more joined the chase around 8:15 – and we were gone weren’t we?) We always give our team the course early in the week lest anyone will be absent or late. We enjoyed the mostly over cast skies and did our 14.55 mile circuit in 3 hours 38 minutes which is 14.98 m/m… pretty close to our 15 target. Last week we finished 14 miles at a 15.3 pace in the rain, and today we did 14.55 at “15” in decent weather. Hope for decent weather on Dec 13! After traveling about 13 1/2 miles, [unfortunately] our pace leader looked at his watch and determined we were a minute over our mark… a minute? Who cares? So we leaned forward and jogged down Diamond Head Road into the park to pick up that “lost” minute. Green Team is serious about finishing the marathon at 15 m/m or 6 1/2 hours again. As usual, we enjoyed greeting our intermediate and beginner groups traveling out bound as we were returning along Kalanianaole Highway. The friendly green folks stand ready to confirm the location of the HT church for those still seeking. Thanks much to Nelson for having the oasis open for business, and to our refreshment crew back in the park – welcome sights indeed. Next Sunday… a little further. Do your homework runs! Aloha

Golden 14’s by Dean Takashige:

The morning was overcast with a slight drizzle, which is always a good start as compared to heat we have had all summer. Also to our relief the Trade winds were back which helped cool us off on our way back to HMC base.

We had a small group and we ran by starting up Monsarrat down 22nd Avenue to the Kahala gas station. Today was our first visit to Nelson’s Oasis at the 2nd beach park. We returned on the same route to Kaimuki Middle and up 18th Ave and finally down Monsarrat back to our start point.

No real surprises, which is always a good thing. We are spending a lot more time on the road so now will be a test to see if the socks or combination of socks, or the shoes you are wearing fit correctly and are working for you. You also will start to be more sensitive to how your clothes are fitting. Listen to your body and start to make adjustments to correct these issues. If you have questions or want suggestions ask anyone of your staff members.

You will tend to get hungry or more hungry, so now is the time to start figuring out if you need to eat something in the morning before starting the run, this is usually recommended, and now is the time to start to determine what works for you. Also food like pretzels to bring on the run and eat as recommended in Dr Scaff’s book.

A good point to remember is since we are in Hawaii we are constantly loosing water through perspiration so practice drinking water at all water stops.

For the 14s on October 18th we will be meeting at Ala Moana Park, at the figure 8 parking lot next to tennis courts to start our downtown run at 7:30 a.m. in the morning. There will be no official clinic on that day… more will be said in the coming weeks.

We spent about 4 hours on the road and ran 12.2 miles and burned 1,231 calories.

Remember to get in your two homework runs and we will see you on Sunday.

Lucky 13’s by Kim Ramos:

What a great day for running today! For most of our run we were blessed to have good shade and winds. Towards the end the sun hit us but not too much.

We started off with 9 runners. Two runners did 4 miles earlier in the morning and ran 10 miles today to complete our mileage. We lost some runners along the way.

For those who made it in the end we were able to complete our 14 miles goal in roughly 3 hours and 20 minutes, burning 1,453 calories.

Great job everyone!

Remember to listen to your body. You don’t want to injury yourself now after all your hard work in training. Stay hydrated. Drink water at all water stops. Keep up with your homework runs and I promise you’ll be fine.

We’ll see you all next week.

Da Comment Corner:

“New and Improved” (Repeat):

Staff leaders are always mentioning the use of energy supplements and to make sure which ones are best suited for you. Well, while browsing through the “gel section” at the Running Room on a Saturday, I came across a “new and improved” gel packet and quickly succumbed to its “flashy marketing promises” and purchased a few packets. Fast forward to Sunday’s run and our return along Farmer’s Road where after a few minutes of taking the “new and improved concoction”, my stomach was churning rapidly but not my legs; I was seeking immediate relief. Luck prevailed as a “bathroom” (porta potty) was conveniently located along our route at a construction site and luckier still, it was unlocked. Further luck prevailed as I was picked up by Guru Sam in his air conditioned van and able to rejoin the group at Triangle Park. The Guru was conveniently and benevolently cruising through the neighborhood looking to assist any ailing runners. Thank you Sam! Moral of story – make sure to experiment with your supplement choices and find out which works best for you ASAP. (Or, always have a Guru nearby.)

A quote from Grey Group leader Andy Hignite’s comments (repeat):

Many of us have been too busy to complete all our mid week runs. Perhaps we should ponder the following quote. “Time is a created thing. To say ‘I don’t have time,’ is like saying, ‘I don’t want to.” Lao Tzu


Staffers figure out very quickly which members are diligent in their homework – they are cruising through their Sunday runs, heat or no heat. “Cruisers”, great job and congratulations on your perseverance and diligence! Your marathon experience will be a very positive one!

See you at the water stops,


Blair’s Weekly Update 09-13-2015

Doc’s Talk:

Dr. Scaff spoke about statins today. Looking for volunteer(s) to give us a short and sweet synopsis of Doc’s weekly talks – please let Peter or Bruce know. Clinic members will be eternally grateful and perhaps a few minutes might be knocked off your marathon PR by reviewing and disseminating Doc’s message (you never know).

Table Duty:

Andy, Jeff and Rich – mahalos for the fabulous treats!

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. Donis, Nancy, Jun, Craig, Les, and I ran about 16 today from the second beach park at about 8:50 pace. Next week we’re meeting at the second beach park at 5:45 a.m. and running 16. We wish John the best for Chicago. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jun, Daryn, Donn and Jimmi for our first 18-mile run from Hawaii Kai to Kapiolani. We started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After that 9 miles, we ran back out past the 2nd beach park and back for the remaining 9 miles. It was good to end at Nelson’s Oasis :)

It was a great day to tack on an additional 3 miles, with nice clouds, showers and some breezes to take the edge off the heat. The group ran at a 9:15 pace for the 18 miles, ending up with a total running time of about 2:45:00.

Next week will be another 18-miler on the same route.

Happy running!

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

The Silver Group ran 14 miles this Sunday filled with mixed weather patterns which brought us warm, heavy humidity; bright sunshine for a moment; some cooling wind; light rain; and down pours. John and Henry led six members: Dawn, Terry, Melissa, Hiroshi, Carl, and Horacio. They ran into Evelyn along the course, who has healed quite nicely from her foot issue. Mahalo to those who contributed post run snacks: Terry (tangerines), Dawn (ranch braided twists pretzels), and Henry (homegrown starfruit).

The warm weather has been challenging this year, but the group has been weathering it well, one week at a time. It has been amazing to see how some of our runners are pushing through the heat with strong pacing. No doubt there will be a few Silvers breaking 4.5 hours this December. They are an inspiration to those of us working on improving our times, and good friends to have since they can save some malasadas for the 5+ hour finishers. We all run for food! Good job, keep up your homework.

Congratulations to those Silvers who participated in the previous Sunday’s Marathon Readiness Series’ 20K at Barbers Point, including John, Jun L. Dawn, Evelyn, Tony, and Carl. We hope your training shined along the course!

Shoe Tip: A quick and reliable way to dry out water-logged shoes is to stuff them with newspaper. Remove the insoles and hand-wash them to help keep things fresh, then stuff the shoes with crumpled up newspaper. It will draw the water out of the shoes and into the paper. Later in the day or the next morning take the paper out. Replace with fresh newspaper as needed till shoes are dry. Once dry, remove the paper and let the shoes air out. This will significantly reduce drying time.

Replenishment and Recovery Tips: While the training supplements are great (ie. Sport beans, gels, gummies, bars, and hydration drinks), here are some other things that you can find at your local market. Coconut water is great for hydration, and has a high level of potassium – more than bananas. Adding honey to the water bottle has worked for some. Mustard packets supposedly work, but can be yucky going down. And pickle juice is an option for salt replenishment. Finally, chocolate milk is good for recovery because it has protein. Remember, supplements affect people differently, and not all brands are the same. Bottom line, test out what works for you before race day.


  • 9/20 – 15-mile run. Early risers can meet at Waiholo at 5:30 a.m. for a run out to Nelson’s Oasis and back. Early-ish risers can meet at 6:15 a.m. to join the returning crew and head to Kapiolani Park for Doc’s Talk. We will run Kahala Avenue and a loop around the park to practice our marathon finish.
  • 9/27 – start 16 miles.
  • 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.
  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run.
  • 12/13 – MARATHON DAY!

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

Another Beautiful Day in Hawaii to take a leisurely Jog. Or at least it started that way. Today we had an average Group of 18 Runners, missing a few regulars. Noticeable for the entire clinic, smaller than normal turn out. Maybe the absent runners knew better.

Leaving the Park, Leader Bob took his sweet Ode time, somehow his GPS watch was not matching his breathing. We made it to the triangle park with the blue group hot on our tail. With no further instruction except we were to make a few shortcuts, our path was set for the trinity church beyond Nelsons Oasis…

We were all going strong up to the gas station and was blessed with a light mist. With the cloudy covering and a occasional wind spurts, we kept up a good spirit.

At Wailupe Park, Our Stairway to Heaven Hikers, Melyssa and Brent turned back while others trudged on. Our members Jin and Chong, started earlier from here this day, so they called it a day. Leader Bob, called the group out quicker than usual, for we would be back soon to see Nelson. Little did anyone know, we would be running into a rain storm?

About 100 yards before our turn around point, the Rain just came down. Running was tricky trying to avoid puddles or rushing water. Thanks to Nelson, for he was getting poured on but still waited for our return. A quick drink and onward we floated back to the Gas Station.

Farmers Road was nice without the Sun shining down us. It was not until the triangle park when the Sun returned.

Thanks to Jeff, Andy and Rich for a fantastic table. Fried Rice, Tuna Sandwiches with P&B sandwiches were Refreshing. Along with the assorted fruits.

Our participants today were Leaders Monika, Jessica, and Bob. Plus Quin, Elena, Russell, Ivana, Sienna, Danell, Stan, Jin, Jamie, Chong, Richard, Mike, Masato, Melyssa, Brent and sorry if I missed a couple of others. You were all appreciated. Until next week, do some homework runs and rest up. Peace and Aloha

Special thanks again to Nelson and his Purple assistants for the “Oasis” at the second beach park

Suggested Sunday Schedule for remainder of year for the White Group:

  • September – 20th – 12-14 miles; 27th 16 miles with Kahala Avenue included
  • October – 4th – 12-14 miles: 11th – bus run (15.5 miles); 18th – no clinic (easy 12 -14 miler recommended);
  • October 25th -16 miles with Kahala Avenue included (or HMSA 30K)
  • November- 1st – 12-14 miles; 8th – perhaps an 18-miler (early start) with Kahala Avenue.; (Start Tapering)
  • November 15th – 12-miler; 22nd – 12 miler (front part of marathon – Waikiki, Ala Moana, DT and back);
  • November 26 – Turkey Trot (volunteer or run its 10 miler; 29th – easy 10-12 miles
  • December- 6th – 8-miler; 13th MARATHON DAY!

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

Today we missed Group Leader Andy, as he served us refreshments for table duty along with Jeff, awesome feast, thanks so much. Several of our group members are out of town so there was only 11 of us starting out on what we were hoping to be a cool run with the cloud cover. Little did we know that the rain would come down so hard for so long during our run. We got a good drenching, told the group this is good practice because last year’s HNL Marathon, my shoes were soaked like today by mile 1 with 25.2 more to run. Reminded group to put Vaseline on their feet for these longer runs. Thank you Nelson & Marcia for the Oasis aid station loved the oranges, pretzels and chicken in a basket crackers. On a side note the young man that we helped about 3 weeks ago came over to us at Triangle Park and thanked us for helping him out. He said he learned his lesson and was carrying a water bottle and using Nuun supplement to prevent dehydration and heat exhaustion. Finish distance varied from 10-16 miles, finishing 14 miles with us were Rick, and Marivic, Maile went on to complete 16 miles and I finished at 15 miles, trying to maintain a 12:30 pace in this cooler weather. Hope the weather cooperates next week so we can get our homework miles in.


Sweet 16”s by Christine David:

We followed our fearless leader’s (Cliff’s) directions to a tee. We started out promptly at 7:50 a.m. and by the time we got to Kahala Mall we were pretty tired and soaked from the rain. We had heard that Meru (a movie about mountain climbing) was playing early in the morning, so we thought we’d take a 2 hour break and get out of the rain. Cliff gave us a budget so we bought popcorn and sodas for everyone. We figured we ‘walked’ about 6 miles just watching the movie so we were up to about 10 at this point. We walked outside and it was still pouring, so we went to the walk up Starbucks to get hot chocolate. That took a LONG time as everyone had the same idea so we counted another 2 miles (up to 12 now). A couple of women in our group (no names mentioned but their names start with S and A) ran ahead at this point keeping a pace of 6 mins/mile, so they were specks on the horizon. We made it to Wailupe Park and our GPS was drenched and perhaps not working, but it logged 14 miles. Only 1.5 to go to reach the goal that Cliff set for us. Harry picked up the pace and started swimming through the puddles to get to Nelson’s. The rest of us saw a Waikiki trolley race by so we hopped on ala James Bond style and rode to Nelson’s–jumped off at the stoplight. We knew we had reached our mileage at this point, so we paid Nelson to grill some brats and we settled in for a rainy picnic. By this time (3 p.m.) we decided to call a cab to take us back to the park. The tables were still set up for us (thank you!) so we enjoyed more snacks and then rolled to our cars. Was a great morning/afternoon. Did we remember all the directions, Cliff? It was quite a work out!

Sweet 16ers today were: Sylvia, Annette, Lynn, Dan, Pressi, Peter, Chien-wen, Judy, Sheryl, Mike, Linda, Harry, Isaac, Isaac’s wife, Macy and Chris. Hope I didn’t forget anyone.

(True story: Most of us walked “almost” 15 miles. Some overachievers broke the 15-mile barrier: Sylvia, Annette, Lynn, Harry. A huge MAHALO to Nelson and the table crew for waiting for us. Much appreciated by all!)

Next week we plan to catch the trolley to Ala Moana to do some shopping. Cliff gave us more $ for that.


Green 15’s by Louis Crompton:

Ten green ones left the park under overcast skies… should be a decent change from hot & humid weather we thought. Departing Beach Park 2 and heading east we had an “uh oh” moment… as in: “Uh oh, should have turned around at BP2”. Wow, that qualified as a hard rain! And it didn’t stop for about an hour…yuck… good training for jogging in soaked shoes… and – surprise – no blisters for me! If betting were legal, we could bet on how long it’s going to take for the shoes to dry out. Green Team pounded the pavement for 14 miles today and returned in 3 hours 36 minutes for a 15.4 m/m overall pace – we’ll take it on such a rainy day. Thanks much to Nelson for having the oasis open, and to Jeff for bringing at least 2 big containers of his bread for refreshments today. Next week we’ll go out for 14.5 miles in whatever weather we get (est. time on the road is 3 hours 39 minutes if you need to make arrangements. )

Golden 14’s by Dean Takashige:

Our run started out under cool and overcast skies. Since the weekend has been under showers we decided to take a route on the opposite side of Diamond Head and run up Monsarrat Ave instead of Diamond Head road like we usually do.

We also decided to really change things up by taking the short hike to the summit via the crater trail. This proved to very interesting at the least but was a lot of fun!

As we started up the trail it started to rain which very quickly turned into a downpour. Wow never saw waterfalls on the inside of Diamond Head Crater before.

Our group took it in stride and had a lot of fun at the same time.

After leaving the crater we continued on our normal Sunday route to gain our Sunday mileage.

This turned out to be a very good training run in wet weather. Like bring a snack bag or equivalent to protect you phones, a good test of your socks to make sure they work out in soggy conditions, and reminders like don’t run on the painted lines on the roads or avoid manhole covers since they get very slippery when wet. The only thing missing were the Vaseline and the Garbage bag raincoat. I am confident we will have another opportunity in the weeks to come.

The group overall ran 12 miles and were out on the road over 4 hours, and we burned 1,304 calories.

On behalf of the group I want to welcome Sandy and Lori to the group.

Keep up your homework of at least 1 hour 2 times during the week with a day of rest between, and we will see you all on Sunday.

Da Comment Corner:

What’s in your pockets?

As most of you are well aware, on the longer runs, just water is not enough to replenish one’s energy sources. I am sure that the staff leaders have given their ideas as to what might be a good source of energy replenishment. In the past I have taken Power gels, GU, Car-boom, Cliff Bars, Power bars, VAAM (powdered Japanese energy drink), gummies, as well as carrying powder for Gatorade. Some swear by pretzels and ling hing mui seeds, while others are adamant about their preferred gel packets. Please experiment accordingly and ask your fellow runners what works for them.

My “fuel of choice” recently has been lots of Gatorade with a little VAAM mixed in, oh, and a few pretzels and chips courtesy of Nelson’s Oasis. And, it is always subject to change. So when Inquisitive HMC runners ask, “What’s in your pockets”; show them your array of goodies. By the way, some folks in the White Group have taken to spam musubis as an energy source.

Third and Final Bus Run:

We are changing the date to October 11th. The original 18th date is when the Susan Komen run takes place and on the 25th the HMSA 30k is on – therefore the change to the 11th of October. Please sign up on our signup sheet which will be posted shortly. Furthest drop off point will be Makapuu Point – distance approximately 15.5 miles. A nice run along the eastern shoreline – a run not normally not done and so a good change of venue.

See you at the water stops,


Blair’s Weekly Update 08-30-2015

Table Duty:

Thanks to Kim, Ryan and Gary for doing such a great job at table duty! Mahalo!!!

No Clinic this Sunday – Labor Day Weekend:

Please check with your group leaders if you are meeting this Sunday “unofficially”.

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. Donis, Nancy, Satomi, Neil, Craig, Les, John, and I ran about 16 today from Maunalua Bay Park at about 8:50 pace. Next week we’re meeting at the second beach park at 5:55 a.m. and running 16. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jun and Jimmi for another 16-mile run from Hawaii Kai to Kapiolani. We started from the 2nd beach park and ran toward Hawaii Kai to the church, and then into the park for Dr. Scaff’s talk. After that 9 miles, we ran back out to the 2nd beach park for the remaining 7 miles.

It was a great day for running, with nice trade winds to take the edge off the heat. The group ran at the usual 9:00 pace for the 16 miles, ending up with a total running time of about 2:25. Special shout-out to Daryn for finishing a 51K ultra in Las Vegas in 6 hours!

Next week is Labor Day, so there won’t be an official HMC run. Several of the red group will be off-island, while others will be running in the next marathon readiness 20K race. Best of luck to everyone :)

Happy running!

Pink Group by Leslie Ragodos:
(Pace 10:00-11:00 minutes per mile)

We were a small but determined group this Sunday. The weather was slightly more favorable with a few light and refreshing breezes.

Despite a brief interruption at the beginning of our run due to a police-escorted cycling event, Jeff and I began our run at 6:30 a.m. with a 5.39 mile loop along Monsarrat to 22nd Avenue to Kilauea and back along Elepaio Street at an average pace of 9 minutes 50 seconds per mile. We returned to the park in time to listen to Doctor Scaff’s talk.

Kozo and Katsu joined us for the second part of our run, where we ran out to the former location of the old telephone booth. Katsu, an experienced runner, is seeking his preferred pace group and he chose to run with our group today. We finished the second part of our run with a wide loop around Kapiolani Park. For the second part of our run, we ran approximately 11 miles at an average pace of 10 minutes 20 seconds per mile.

The total distance ran by the pink group today was approximately 16 miles. All of our runners finished strong with a healthy pace throughout the run.

For next week and weather permitting, some of us will meet at the same location at Kapiolani Park at 6:30 a.m. on Sunday to run an out and back 16 miles.

On the following week (September 13), we will meet at 6:30 a.m. at Kapiolani Park and continue our training distance of 16 miles with a two-part route similar to this week’s route.

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

Several Silverados did a 14-mile run. Their mood was upbeat to keep the running day fun. The group was well led on this bright humid day by Alberto, Henry, John, and Lynnae. As the leaders pressed on, they called each member by name: On Terry, on Dawn, on Melissa and Paul. On Hiroshi, on Carl, be careful not to fall. On Lance, Speedy Joe, keep an eye out for money! On Emily and Jun, run strong while it’s sunny. And to all those whose names I may have forgotten: May the endorphins flow freely from the mileage you’ve gotten! A great job by all who ran through the sweat. With this kind of diligence, your goals will be met. (Yes, Carl’s a poet, bet you didn’t even know it.)

The road seemed to lengthen as the mileage was raised, but the group ran with an effort they should be proud of and praised. And when the warm summer sun was tempered with a breeze, the dedicated runners seemed to stride on with ease. We spoke of training on the next weekend so fast, when Labor Day cancels our official dash. But a run will take place. See the details below. If the weather’s too hot, we’ll just take it slow. It was also brought up that it’s time for shoe buying. Break in your shoes or your feet will be dying. 200 miles is recommended as best to ensure that those shoes withstand that marathon test. Black toenails and blisters, chafing and splints can all be avoided if you follow these hints. Keep up with your training on the weekdays ahead, and we’ll see you next weekend bright and early out of bed.

Mahalo to our snack posse; you make running fun, no one needs to be bossy.

Training Tip (from Dawn): Don’t toss those old shoes. An extra pair of running shoes can come in handy after running through shin-high water, especially if your regular shoes don’t dry easily.


  • 9/5 – Fisher House 8K Hero & Remembrance Run, Walk, or Roll @ Ford Island. This is a very powerful event that all Americans should do at least once to honor our fallen military since the 9/11 attack. It is a free event because the fallen service members have already paid the price. Friendly pets, and children on bikes, scooters, or wagons are welcome. It’s possible to run the loop course twice as a decent long run.
  • 9/6 – Runner’s Hi 20K (2nd race in the readiness series); Barber’s Point Elementary
  • 9/7 – Silvers Special Labor Day Run. 11-mile run at Tantalus. Meet at the base of Tantalus at 6:20 a.m. for a 6:30 a.m. start. All HMCers welcome. Come prepared, as bathrooms are limited to bushes for the first 8 miles.
  • 9/13 – First 15-mile run. Early start at Waiholo – 545 a.m., second start – 625 a.m. Will try to do the marathon finish and loop around the park before Doc’s talk. Parking Heads-Up; Na Wahine Festival sprint triathlon/duathlon 6:30 a.m. Kapiolani Park.
  • 10/4 – Brio Ice Cream 25K (3rd race in the readiness series) – Kailua Beach Park.
  • 10/25 – HMSA 30K (4th race in the readiness series); Kapiolani Park.
  • 11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.

White Group by the White Group Menagerie:
(Pace – 12:00 – 13:00 minutes per mile)

15 members made the 14-mile trek today. Hot and muggy, grouchy and grumpy, yet most of our members persevered and finished in good shape. Thanks to Nelson for his usual Oasis and also at Triangle park –life saver!

Next Sunday’s outing time will be posted on our Facebook page- White Group/Honolulu Marathon Clinic.

Let’s keep up with our homework runs

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

The Blue Group started out with our regulars Maile, Marisa, Mary, Tess, Robin, Trieu, Bethany, Tracie, Mark, and welcomed Cheryl, Suzie, Doug and Todd (I hope this is correct). We went out to Nelson’s Oasis, enjoyed some cloud cover on the way out, and took longer break than usual not knowing if there was going to be table with goodies when we finished. Nelson even met us back at Triangle Park for second round of Gatorade and ice cold water, thank you so much! I recorded 13.43 miles with average pace of 15 minutes which included water stops. Maile had to tell us when we started going faster than 12:30 per mile, as she informed us that we were doing 11:30 min miles coming back along Kalanianaole. Was trying to get to gas station & beer cave to cool down- haha. Next Sun , Unofficial run will start @ 6:30 a.m. meeting at Magic Island. We will do the beginning of the Hnl Marathon route through downtown, out to Kapiolani Park and till Kaimuki Middle School to make 14-mile round trip. Any other clinic members wanting to join us are welcome. Thank you Ryan and Gary for the Gatorade, water, wonderful fruits, pretzels, malasadas, and cone sushi, we really needed replenishment after the long hot run.


Sweet 16”s by Cliff Hand:

The Sweet Sixteens lost a half-dozen walkers to the Ka Iwi run this morning, but even so started out from Kapi`olani Park with 14 regulars and one visitor from the Big Island. We expected hot weather (it is the end of August) but were pleasantly surprised by the reappearance of the trades – or perhaps the first stirrings of Ignacio reaching out to us. We crossed into September territory a week early, logging 14-1/4 miles on a strict out-and-back all on the marathon route. Staff volunteer Cliff had no blue-shirted accomplices to help the group stay together, and we did spread out a little at the end. But you know what? That’s OK, because we all finished! No promises to get all the names, but we had Sylvia, Judy, Cheryl, Peter, Precy, Macy, Dan, Lynn, Linda, Mike, Isaac, Roland, Michelle, Patrick , and possibly one more (sorry, if I missed you, but good job anyway!)

And don’t forget Labor Day Sunday. We’ll meet as usual at 7:30 a.m. at the park. Be sure to prepare with water, food, and sunscreen, because none of these items will be provided by HMC. See you then!

Green 15’s by Louis Crompton:

Hey, any Sunday without oppressive humidity or tropical rain is a good day. We had 13 at the opening bell – and – we had prizes today! Lucky Nanako won a swell pink bracelet and the lovely Leah went home with a fine drawing… wow. We moseyed out to the oasis and that took us about 12.92 miles in 3 hours 16 minutes for an overall 15.1 m/m pace. That’s pretty close to a 1/2 marathon and the time shows we are on track to do the full marathon in 6-35 (again). We were joined today by Fiona who helped make sure we didn’t slow down on the return; come back anytime. Thanks to Nelson and to Ryan / Gary for the refreshments. Next Sunday we’ll have an informal get together by going out in an even wider circle – be at our usual spot at 7:30 a.m. A few of our green people already have plans to be elsewhere, but folks from other groups are welcome to join us. Homework for 30 or more miles total means another 18 miles in 2 or 3 runs during the week. If you have the time to do 2 more “halves” during the week, do it. Aloha

Golden 14’s by Carol Ogata:

The Golden 14s were an extremely small group today, due to leaders Dean, Lisa, and Sandra trekking up the Ka Iwi coastline this morning. Randy, Gail, Carol, and newcomer Yuka intended to tag along with Lucky 13s. However, we got side tracked as we stopped to chat with the legendary Gladys Burrill. Eventually caught up with the 13s, and ran with them until around the invisible phone booth. Next week our leader(s) will be back, and Golden 14s will be meeting at the clinic at 7:30 a.m. sharp.

Lucky 13’ by Kim Ramos:

Today was a hot but cool day. We had a small showing of runners but it was a great day for running. Some of the Golden 14 leaders and runners ran the Ka Iwi Coast run today. I hope they all had a great run. With three Golden 14s runners joining our group today we had 8 runners in total.

We planned to do 13 miles. Our Golden 14 runners ran a total of 10 miles. Some of our runners had to leave early so they ended up doing 12 miles.

In the end myself and three other runners: Liz, Alicia, and Sandy were able to run 13.1 miles in 3 hours and 15 minutes.

Great job everyone!

Next week will be Labor Day and the Lucky 13s will be meeting at the Aloha Gas Station across Kahala Mall at 7:00 a.m. We’ll be shooting to run 13-14 miles. Feel free to contact me if you have any questions.

I hope everyone will have a great week. We’ll see you next week.

Da Comment Corner:

Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did.
– Nelson Mandela

Have a great Labor Day weekend!

See you at the water stops,