Category Archives: Blair’s Weekly Update

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

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 09-11-2016

Doc’s Talk:

Dr. Alan Tichenal was our guest speaker who spoke about iron in running and in life. Thank you Dr. Tichenal for a very informative talk!

Table Duty:

Thanks to staffers Susan and George for the great spread at the table! The fruits, the PBJ, Nutella covered pound cake and the rest of the goodies were awesome!!

Group Reports:

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

Today Hao, Jeff, Kozo and I ran our first 16-mile run in two segments of 6 and 10 miles. For the 6 miles, we ran to the end of the Ala Wai Canal at Ala Moana Boulevard and came back on the other side of the canal with a partial loop around the zoo. For the second part of our run, we ran past Aloha Gas to the former telephone booth and back.

Congratulations to our runners who ran the Marathon Readiness race (Henry, Horacio and Ryan L.).

Next week we will meet at the same time and location (6:20 a.m., Kapiolani Park) and do a similar run.

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

We missed our energetic leaders Bob and Melyssa who were participating in a 20K at Barber’s Point this week. So, our leader going out to the Kahala gas station was “senior member” Charlie, who very unselfishly reigned in his speed and led the group at its prescribed pace. We had 23 members running with us at the start. While a few runners had to cut their run short at the gas station, the rest of the enthusiastic pack of runners persevered through the rest of our trek with heart, dedication, and minimal whining (just kidding; everyone was so dedicated and disciplined) for our first 16-miler. A very hot sun beating down on us didn’t make running conditions very easy. Yet the hardy group persevered and completed its goal – to reach the turnaround point at the water stop at Trinity church and back (8 miles out and 8 miles in). We are always grateful for Nelson’s Oasis and we “double dipped” in this luxury, by utilizing it coming and going.

Stalwarts Charlie, Jessica, Elena, Elaine, Jaimie, Hannah, Russell, Russel, Francis, Katy (Darby), Debbie, Irina, Shan, Atilla, Sara, Chantel, Kamaile, Mika, George, Kara, Ming, Blair and newcomer Jackie were members of this very energetic group. (Sorry if I missed anyone!) Great job on your first 16-miler!!! It was tough but you did it!!! Next week, an easy 14-miler.

We miss our spiritual guru, Sam who is traveling abroad.

Please be diligent yet akamai with your homework as we continue our 14-16 milers. Please remember – no need to try too hard on your homework runs- we do not need to get injured or lower our immune system by overtraining at this point. An hour to an hour and one half of nice easy running is all that is needed at this point. Only 13 more weeks before the marathon. We might schedule one or two 18-milers before we start to taper.


Sweet 16’s by Roanne Abe:

Welcome back everyone! Hope you had a great Labor day celebration last week and were able to do your long walk as well. Fourteen of us made it to the park this week: Glenn, Harry, Dan, Lynn, Sylvia, Pam, Candi, Arlene, Lily, Karen, Annette, Macy, Linda and Roanne. Cliff is off visiting family this month, but we know he was with us in spirit. We did 14.5 miles today and boy was it a hot one! Thank goodness for the Oasis! Much thanks to Nelson! The miles go by so much faster.

We have a little under 90 days to go before marathon day. Are you getting ready? Got your clothes figured out? Shoes you want to take? Snacks/drinks you want to enjoy along the course? If yes, way to go! If no, keep working on figuring out your winning combination. There is still time.

Homework this month is a minimum of 30 miles and a maximum of 50 miles. You should be working about 3 times a week (excluding the Sunday group walk). For example, you did 14.5 miles today (30 – 14.5 = 15.5 or about 5 miles on Tuesday, Wednesday, Friday).

Green 15’s by Lou Crompton:

Surprised to learn at today’s talk that most of us are deficient in iron… can’t count on my 1 a day multi-vitamins… it has 0. Guess I’ll have to start noshing on thumb tacks. Since Labor Day weekend had no HMC run, several green ones got together informally and skipped around the area for 14 miles… did that with an overall 15.1 pace. Thanks to all who showed up. Today we had 10 assemble for a little more mileage… and to witness our staffer Susan receive a well-deserved “award” from our leader… doesn’t get much better than that… then we went out to catch the 9:30 a.m. mass at Holy Trinity. Back in the park my measuring device recorded 14.8 miles with an overall pace of 15.4 m/m. Going out was pretty decent with nice trades, but just sun and no trades along Kahala Avenue coming back… yeah, “good training” to meander down Kahala Avenue at 11 a.m. with no trades… that’s what we do. Wonder why the Garmin says 14.5 miles during homework runs and 14.8 on Sunday? May be some algorithm they use… I jog during the week, walk on Sunday… maybe the earth tilts more on Sunday? One of life’s mysteries. Thanks to Nelson and to George & Susan for the refreshments when we needed them. Next Sunday we’ll break that 15 mile threshold … sounds far. Nah, just a few water stops… I never think about a 26.2-mile marathon, just go to the next water stop only 2 miles down the road…about 12 swigs of water and you get a tee shirt… you can do that. Apparently there’s a bug going around that is causing a respiratory ailment… serious enough to cause some people to miss work or school. Stay away from folks who cough!

Da Comment Corner:

Running (and Golf):

Running colleagues Russell and Sara both agreed that running while focused on something other than our aching legs, heavy breathing, or thinking about how many more miles ahead, makes running much more “bearable” or even enjoyable. Group running helps a great deal in our rigor – idea interchange like talking story, exchanging divergent viewpoints, rehashing lame jokes, etc., help take our minds off our task at hand (perhaps a return trip on Kahala Avenue during a 16-miler or other physically or mentally tough runs).

I remember many, many marathons ago, I played the perfect round of golf, shot by shot and hole by hole at the Hawaii Kai golf course “in my head”, while running the marathon (from about mile 3 to about mile 13). I was trying out visualization techniques and it did help to some degree. Of course, the marathon due to its length, continued to wear down my body and psyche and, on the way back on Kalanianaole, my visualization techniques receded and “crumbled” and a heavy dose of reality sank in as the soreness of aching knees, pressured toes, and cramping calves started to prevail. Still, it turned out to be one of my faster marathons and I did win the ACE of the month for my golf group.

FYI – I just read a Runner’s World article about how elite runners use metacognition – thinking about what to think. Whaaat??? As an example, elite runners plan at mile 13 as to what they should be thinking about, not just plan as to when to take their gel or water. Perhaps for us non elites, the term we should use in our marathon planning is “wishful thinking”?

Our third and final bus run is scheduled for October 30:

The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage 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. Again, water bottles are recommended as the water stops are few and far between. A signup sheet will be posted so please sign up ASAP. As mentioned in a previous newsletter, it give members a new running experience – think of it as a part of the Marathon Readiness series with no fee (only bus fare of $3).

See you at the water stops,


Blair’s Weekly Update 08-28-2016

Doc’s Talk:

Guest speaker Dr. Tichenal gave us a very informative and interesting talk about the need for salt, electrolyte and fluid replenishment in long distance running. Please check out Dr. Tichenal’s weekly column in the Star Advertiser about health and fitness.

Table Duty:

Thanks to the dynamic duo of Chris and Jay for a great table duty spread! The watermelon was just what was needed after a grueling 14-miler!

Foul Weather Run or Cancellation by Hurricane:

Storms approach this week so please check with your group and its leaders on the status of Sunday’s informal gathering. Group leaders please keep in touch with your members.

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 14 miles at an 8:40-ish pace. Some folks did 18 to prepare for Portland, and we wish them well :0) Next week we will meet at the Kahala gas station at 5 45 a.m., and gave us a very interesting we are starting to do 16 miles.

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, and Jimmi for a nice 14-mile run. Chris was on table duty – thanks to him and Jay for the snacks! We started by running 7 miles in from the 2nd beach park, and then we ran back out after the talk for a total of 14 miles. It was a nice cool day with some breezes and sprinkles of rain. It was a great day for a long run 🙂 We ran at a 9:20 pace for a total running time of about 2:10:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 6:00 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 we met at 6:20 a.m. and ran a total of 6 miles before the guest doctor’s talk. The route consisted of a 4-mile loop around Diamond Head and finished with 2 miles along the beach to the Waikiki Police Station and back. After listening to the doctor’s informative talk on electrolytes and hydration, we ran to Aloha Gas Station and back for 8 miles. Out total distance was slightly more than 14 miles.

Runners today were: Arleen, Bob, Earl, Henry, Jeff, Kozo, Rosie, Ryan O., Paul, and we also had guest runners Jenny and Tony from Brisbane, Australia and Aya and Tomo from Japan.

Next week there is no formal clinic, but some of the Pink Group runners will run Tantalus. If you would like to join, please meet us in the triangle-shaped grassy area at the base of the Tantalus loop at 6 a.m. Please remember to bring water and supplements, if needed.

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

The Silver Group was graced with a beautiful, trade-wind day as they put another 14-mile run to rest. John L. led the group of runners today. A large segment of the group met out in Kahala and ran to Kapiolani Park to hear the talk and meet up with other Silver-group members. The group included Koko, Elizabeth, Samantha, Paul, John T., Kara, Lance, Rick, Jerome, Bode, Abe, Tuan, Russ, and Carl.

The running was pleasant today as we headed out to Kawaikui Beach Park for our out-and-back 14-mile course. The run was done at an average pace of 11:00 minutes per mile that provided a calorie-burn range of 1,100 to 2,200. This justifies some good eatin’ and you can tell anyone who looks funny at you, “I ran 14 miles today, so pass the gravy.”

Tip: Shoes should be on your mind about now. The shoes you use on marathon day need to be well broken in, with at least 200 miles on them. This will ensure that you won’t be surprised with blistering feet, black toenails, and aching soles from unfamiliar shoes. Check out the sale racks at specialty running stores where the staff can help you find the right fit. Or, if you know your shoe, look for the shoe you want in the earlier model, which could help keep the cost down on your favorite pair.

The runners-high moment: What brings a moment of happiness along the running route? Feeling strong on a segment of the run where you were dragging the week before. It indicates your homework and other training has been consistent and your goals for this year’s marathon are obtainable.


  • 9/4/16: No Clinic. Unofficial 10-mile Tantalus run. Meet Sunday at 6:30 a.m. by the water tank at the fork of Makiki Heights Drive and Makiki Street. Bring water, as there aren’t water stops unless a support-driver is following the group with drinks.
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point. Clinic runners will be doing 14 miles to Kawaikui and back.
  • 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.
  • 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)

It was Another Beautiful Day in Hawaii and the Trade winds were blowing extra strong. Our guest speaker today talked about nutrition and our body needs. Peter gave out his Regular warnings, Sunscreen, Water, Single File and No Official Clinic next weekend. Breaking up into our sub groups, Leader Blair gave out more instructions. A True Blessing, Leader Jessica is finally back after recovering from injury. Welcome Back Girl!!!

Leading us out of the Park, Was Pace Setter Bob. It was a quiet morning in the Park, going up Diamond Head saw a nice little south swell. At the water fountain, I got a head count of 28. After reaching the Triangle Park, we made an agreement on next week unofficial run. We will meet at 7:30 a.m. and start with a clockwise run around the park, upon passing the clinic spot – We will check if there was anyone whom came late. Then proceed on a regular 14-mile run going up to Wailupe Park and back.

Back to running, we made it comfortably around the doggie park and onto Kilauea Avenue. Stopping at a few red lights made the Run to the Gas Station easy. And the trades winds were so pleasant, wish everyday was like this. At the Gas Station, we lost a few runners… Jessica was one of them, Hope to see her next week getting stronger. Many runners in our group have been making good strides in these long runs. Keep up on them homework runs!

Back on Kalanianaole Highway was our mission. Wailupe Park Bathroom was under construction and the port a potties were not good. I think some people held out for the second park. The Best News, Nelson Oasis was Open. Cold Gatorade and Snacks, Thanks to the Nelson Crew. After the allotted 5-minute break, Leader Bob called the White Group back to the Run. The return trip saw our many other Clinic groups making their way up Kalanianaole Highway, Good Day Mate! It is so inspiring seeing others in training. I think we had a shout out by others, encouraging us in our training.

Back at the Gas Station, we were reminded as the last Sunday of the month – Kahala Avenue was on today’s route. Melyssa’s Favorite, For Real! This road is like an escalator, never ending then that long uphill incline. A few of us had to walk more than jog as we approached the Triangle Park.

After another sweet talk and a chance to rest, we started off for the last two miles. Pace Setter Bob tried his best to lead the Run Up Diamond Head Road. Thanks to Blair for having the power to keep the group going as Bob faded again.

After reaching the Lighthouse, Leader Bob only 80 yards behind found new strength to make a downhill charge. I picked up my pace to a 10:30 half way down because trying to catch up was becoming a big challenge. I was encouraged as I passed Debbie and Elena. It not until the Park Corner that I caught the White Group Pack. Scolding my fellow runners for going so fast, their excuse – going downhill they could not slow down. So going into the Park, Pace Setter Bob got everyone back to the 12:30 pace. Until Russell, I think, teased the Ladies and next thing I know, there was a sprint at the end.

Good Job Russell!

Today’s roll call had Leaders Blair, Jessica and Bob. Our Regulars Rich, Francis, Mika, George, Darby, Russell, Debbie, Chantel, Jamie, Andrew, Elena, Elaine, Hannah, Melyssa, Kamaile, Ming, John, Mer, Sherrie and Chaz. I Know I missed a couple of other names. Not having my phone for the run, I was unable to record them. Sorry but your presence is always Welcomed!

Be prompt next week, we will be running at 7:30 a.m. No table duty, Bob will have a case of Gatorade… Then we have our Tuesday Run at Ala Moana. Meeting 6 p.m. at the Magic Island Bathroom next to the parking lot. Getting closer to our Marathon Date… Keep up the Good Training!!!

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

We had a large group this morning anxious to do our last 14-miler. It was great weather with lots of shade and cool breezes. We made it out to Nelson’s Oasis, Thank you so much for the goodies and Gatorade!

We returned to the park in 3 1/2 hours. S-health app said average pace was 14+. I think we went a little too fast without Maile to keep pace. It was great to see our blue group member Jay doing table duty. Thank you for sharing your own grown eggplant it was ono.

Next week unofficial run, we took a vote and we are starting @ 6am at clinic meeting spot @ Kapiolani Park.


Sweet16’s by Roanne Abe:

August 28: Fifteen people, fourteen miles. Next week, 7:30 a.m. at Kapiolani Park. No talk, just walk

Hello September! Can you believe we have 14 more weeks before the marathon? Wow, how time flies! Pat yourself on the back. You’ve gone from 4 miles every Sunday to 14 miles. And you guys/gals look strong at the end too! Keep it up!

This Sunday (September 4th) we will not have a clinic as it’s the labor day weekend. However, don’t get lured into complacency. Keep doing the homework and everyone should get in 14 miles on Sunday (or at least get as close to 14 as you can if you’re short on time). I’ll see you all on the 11th!

Homework for the rest of the week is 40 miles a week total (including Sunday).

Green 14’s by Dean Takashige:

This was our last Sunday in August, wow time is flying by… We did our last official 12-miler for the month. It was our normal warm Sunday…thanks for the breeze to help us keep from overheating.

Next Sunday there if no Official HMC Clinic, due to Labor day. We will still meet a Kapiolani park for our run. some of us will meet and start at 6 a.m. and do laps around the park till 7:30 a.m.. At which time we will start out on our 14-miler. If you want to do more laps come early. If not, we will see you at the normal time 7:30 a.m. The following two Sundays I will not be at clinic, See Lisa or Derby for instructions. Have a great week and see you next Sunday.

Green 15’s by Lou Crompton:

Understand by Dr. T‘s talk that as long as we drink salt water we are good to go… great, super, that’s what we do [with a little sugar added]. Some of our staff were absent today for various reasons so Willard offered a choice of breakfast in Waikiki or do a 1/2 marathon… wow, 10-0 decision to do the half… dedicated gang! Overall distance was 13.2 miles with an overall 15.4 m/m pace. Outbound was decent weather with trades, but coming back it felt hot on Kahala Ave and the trades stopped, but that’s why we train weekly on Kahala Ave. Appreciated the refreshments and bonus handouts today verifying we need to do something about salt loss on our long routes. No formal HMC meeting next Sunday, but dedicated green ones can come over to the park by 0730 and we’ll go out even further to celebrate Labor Day… and andagi will be available at the Oki Festival upon our return by 11. Let’s stay tuned to the weather forecasts for hurricanes in the neighborhood… we won’t go out in heavy rain and gale force winds, but if it’s just drizzling & breezy we’ll go get wet. Hope to see you Sunday. Do your homework and – remember – all of us should be wearing “bigger” shoes for our longer distances. Aloha

Da Comment Corner:


Usually at this time of year, I notice our numbers decline – the attendance at our clinics start to decrease – perhaps clinic members start running on their own, maybe run at an earlier time or simply do not show up due to injury, time constraints, start of football season, etc. As I survey the current crowds (with my very unscientific gaze), I notice very large turnouts – a resurgence in the clinic? As an example, the starting numbers for the Blue and White Groups in the past few weeks seem huge (combined, in the 50-60 runner range). Congratulations to all participants with the clinic!! Your efforts will be well rewarded in the marathon!

See you at the water stops!


Blair’s Weekly Update 08-21-2016

Doc’s Talk:

Guest speaker and clinic member, Dr. Ando spoke about running and asthma. A great talk and truly appreciated by runners afflicted with the ailment. Dr. Ando’s daughter is also a member of the clinic and following in dad’s footsteps – she’s currently a student at the UH Medical School.

Table Duty:

Thanks Tom for the great food and drinks. This is Tom’s second go round at table duty and, you are truly appreciated!! Ask Tom about his cabbage soup diet; he’s lost over 70 pounds!!

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 14 miles at a 8:40-ish pace. Next week we will meet at the Kahala gas station at 6 a.m., and folks are starting to do 16 miles.

We’re entering the time of year when runs during the week become more important. As we increase mileage, remember the 10% rule and don’t overdo pace or distance increases. Gradually increasing avoids injury.

I read an interesting article on running longevity that I wanted to share:


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

Hao, Henry, Horacio, Kozo, myself, Cindy, Earl, Jeff, and Ryan O. met at 6:20 a.m. and ran along the Ala Wai canal to Magic Island and back to Kapiolani Park (approximately 5.6 miles) to listen to our guest doctor speak about asthma to raise our awareness of this potentially serious condition which affects athletes of all abilities.

We were joined by Alfredo, Bob and Nick for the second part of our run to Aloha Gas and back. Several of us ran back along Kahala Avenue. We ran a total of approximately 13.8 miles, not including water breaks.

Next week we will meet at 6:20 a.m. at Kapiolani Park again and run an approximate 6-mile loop around Diamond Head before the next guest doctor’s talk. We will finish with another 8 miles, for a total of 14.

The following week is Labor Day weekend and there will be no formal clinic. We are considering meeting to run Tantalus again, or some other route. If you would like to run with us and have any preferences for routes/times, we will discuss again next Sunday.

Have a great week!

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

The Silver Group ran well on this third Sunday of August. John L. and Lynnae led the group of 14 runners today, out to Kawaikui Beach Park (2nd beach park) to give the Silvers 14 miles of training. The group included Koko, Paul, John T., Lance, Rick, Trieu, Bode, Hong, Tuan, Elizabeth, Samantha, and Carl.

The humidity was high this morning and runners looked like they’d been in a downpour by the fifth mile, with all the sweat their tech shirts were trying to wick away. However, the run cooled a bit out in Kahala as light showers and overcast skies blessed the runners. The 14-mile run was done at an average pace of 11:20 minutes per mile that provided a calorie-burn range of 1,100 for the light, 100 pounders to 2,200 for the 200-plus pound runners.

Tip: Give bikes the right-of-way in bike lanes. When running on Diamond Head Road, avoid the bike lane if you’re running with traffic since you cannot see the bikes coming from behind you. If you’re running against the flow of traffic and you see a bike coming, please clear the lane. This prevents bicyclists from having to move, dangerously into traffic. Runners are better able to weave through pedestrian traffic than bikes, so let’s keep our fellow road-exercisers safe and give them their space.

The runners-high moment: What brings a moment of happiness along the running route? Nelson’s Oasis! The bright spot of any training run 14 miles, or greater, is the rest-stop and refreshments provided by Nelson and the Purple Group. They do all of that out of their own kindness and pockets. Please be sure to let them know how much you appreciate the fantastic gift they are a giving you every Sunday we get to that park. “Mahalo,” to all of you at the Oasis!


  • 8/28/16: 14 miles including Kahala Avenue. Early runners meet at 6:30 a.m. at Waiholo to run to the park and hear the talk. The rest of the group will run out to the second beach park, Kawaikui Beach Park, and back to Kapiolani Park. Let Carl know your preference for a Sunday or Monday run on Labor Day Weekend.
  • 9/5/16: No Clinic. Unofficial run TBD. Currently looking at a Tantalus trek on Sunday or Monday.
  • 9/11/16: 2nd race of the Marathon Readiness Series; Barbers Point. Clinic runners will be doing 14 miles to Kawaikui and back.
  • 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.
  • 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)

It was another great day! After last week’s Bus Run, it was good to get back to our regular routine and show up a little late. Blair was up for a sendoff speech for a whopping 24 white group runners. Was nice to see everyone willing to take the whole 14-mile run.

Leading us out of Kapiolani Park was our Pace Setter Leader, Bob. Thanks to Blair for warning everyone to stay behind the pace setter. Best to report, Our Group showed so much respect and loyalty to stay as one and run a little slower than their body wanted too.

Going up Diamond Head was so rewarding with the best view in the world. Surf was looking good and a slow 13 minute pace kept everyone together. First water stop was a bit longer with our numbers.

Racing back to the front, Bob kept everyone on pace which was challenging with the good downhill section. At the Triangle Park, Blair gave us another good talk. Do your homework runs!

Back to our run, around Diamond Head was nice and onward to the Gas Station was always Interesting. We scored three red lights and got a good greeting from our on- route Pastor. Making the Gas Station gives us time to regroup and meet our other Clinic members.

Back to running, Kalanianaole Highway is our true marathon program. The side streets are a special time where we can run anyway we like, 4 astride or splitting apart in different lines.

Thanks to Kara for joining up with us after finding her going the wrong way. She did a good job taking Jessica’s place in racing Leader Bob to the 5th mile marker. I think she had me sprinting under 9 min/mile speed.

We made it to Wailupe Park in top shape and had high hopes for Nelson’s Oasis. Thanks to my fellow runners, whom took time to run up front and chat with our Pace leader Bob. At Nelson’s Oasis we had the coldest Blue Gatorade and nice Pretzels. After a 5-minute break, the leaders had us back to our return run.

And like a heaven sent blessings, for the next two miles we got the best light shower mist and overcast skies. At the Gas Station, mile #10 we got another good break and time to refill our water bottles.

By the time we got to Farmers Road, the sun was back. Pace was holding 12:30 with a few slow down ladies shout outs. I can’t Remember how we got back to the Triangle Park but we all were still together, Minus a few runners – we still were 22 strong.

Blair declared Leader Bob to go back in front but I was getting toasty. By the first lookout I was out. Finding Stefanie and Andrew in the back, I convinced them we could break it down to half miles runs.

For all of us runners whom were trying to catch up with these longer runs, we did great today. I was in the last group and we came in two minutes behind the Front group. And last week little man George could not do 11 miles and today he was somewhere up front?

Table Duty was so Appreciated, Loved the sandwiches and more cold Gatorade. Reminder next week, Is Kahala Avenue. A Little farther on the run and the actual race course.

Suggestions for next Month, with longer runs coming up – In the past we started with a earlier time. We meet at 7am and run a lap around the park to get 2 miles in or more. Especially a 18 miler, we could do 4 miles. Another good point, the days are getting shorter.

O, Final Roll Call… We had leaders Blair, Rich and Bob today! Regulators Russell, Darby, George, Mika, Arlen, Andrew, Stefanie, Jamie, Chantel, Sara, Debbie, Melyssa, Hannah, Elaine, Elena, Charlie, Yumi, Francis. Kamaile. Ming, John, Eric and Kara. Hope I did not miss someone, sorry If I did.

Miss you Sam and Happy Birthday, Chantel!


Buff Walkers by George Ushijima:

It was the kind of day that you’d hope the Marathon was like. A little breezy sunshine, maybe a light drizzle. There were 11 of us starting with a jaunt going to Wailupe beach park. We tried to find all of the bathrooms along the path that did not have any gates on them. So you know there will be open on Marathon day. Roger led a smaller group of us (4) on an easier route as some us were just starting out. They’ll work it up to be ready. We did 12.89 miles and took 4 hours and 20 minutes to complete. With all of the stops; water, stoplights and etc., we had about 26 minutes of not moving. That comes out to 18 minutes 12 seconds per mile. We’d finish the Marathon just before 1 p.m. at that rate.
Don’t forget we have to get our 30 miles this week, for us that’s only 17 more. Maybe we can up our mileage again next Sunday. Now the following Sunday will be during Labor Day weekend. George will be there at 7am for anyone who wants get in the Sunday journey. It will be 14 miles as it is September.

Keep on Walking!

Sweet16’s by Roanne Abe:

Welcome back! We had a huge group today of 19 strong. Ready to take on 14 miles and visit 2nd park (Kawaikui) and the infamous Nelson’s Oasis. Glenn, Sylvia, Fran, Annette, Arlene, Candi, Karen, Betsy, Paul, Annie, Masaki, Lily, Linda, David, Cliff, Pam, Lynn, Dan, and Roanne. And we know that Harry was cheering us on. We are all hoping to see him next week.

You all looked great, ready to take on the rain and sun. The morning was pretty humid with a teasing breeze, that seemed to pick up as the day progressed. Your single file was great and thank you for sharing the road/sidewalk with others. Given all the humidity, I’m sure they all appreciated seeing happy people on the road. Start to take a look at your shoes and see if a new pair will be needed in the next month of two. You want to have a pair that is broken in by marathon day.

Items you may want to pack in your care for next time: slippers, a dry shirt, a towel and or some cold water/drink to drink on the way home. I’ll be out next week Sunday to attend a conference in San Diego, so I’ll see you all in September. Cliff will be on a family trip for 3 weeks in September, and we’ll be looking for someone to take over the word puzzle during his absence. If you’d like to take over the weekly puzzle, please let Cliff know.

Homework is the same (40 miles this week total with Sunday’s walk).

Green 15’s by Lou Crompton:

We thank Dr. Ando for his talk today re running with asthma… one of our ladies promises to take her meds and press on toward another finisher tee shirt. And then for a little Sunday jog, did the good doctor “only” go out to BP1? Green Team had 9 attendees today and we went out to BP2 for 12.56 miles in an overall time of 3-09 which is 15.0 m/m. Perhaps we should have gone slower, but our fast lady in the #2 slot took her asthma meds and wanted to move along… I think they turbocharge her lungs. Mahalo to Nelson and his gang at the oasis for topping us off for the return leg. And mahalo plenty for Tom who was a “fill in” for table duty but obviously spent much more than his allowance on the table spread… all sorts of goodies. Seemed to be a warm & humid day today – we didn’t feel any of the promised light trades until we finished and had some breeze blowing down the refreshment line. Next week we’ll do our first – yea – 1/2 marathon of our training year. Even if it’s a nice day and we’re feeling good, we should NOT do a sub 3 hr. half… we’re the 15 group. The following Labor Day Sunday is NOT a formal clinic, but a bunch of green ones will meet informally to go out for another half … we might want to get back to the park quicker than usual to get some Okinawan andagi at the festival… well see… aloha

Da Comment Corner:

Be Nice:

In the last few weeks we’ve been getting complaints of incidences of “rude running behavior” by our clinic members. Please remember we (clinic members) do not “own” the road and just because we are running with a large group does not give us more “ownership” or “authority” to dominate the sidewalks and pathways. BE THOUGHTFUL! BE NICE! (like all of you truly are!!) Single file formation up Diamond Head/Kalanianaole is a given and we do not or try not to run in the Bike Lanes. Let’s keep it “light and fun” but let’s also be thoughtful as well. What goes around, comes around.

See you at the water stops!