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 04-24-2016

Doc’s Talk:

Doc spoke about injuries; “prime time” for injuries is when one is feeling great about their running and takes on more mileage or tries to run faster. The main reason the Clinic doesn’t meet year round – to get body healed after the marathon. So, rest your body; your body needs to recuperate even if your ego is telling you different.

This Sunday’s Picnic:

Please bring in your latest creation to share with fellow runners and enjoy the camaraderie of your fellow runners. Friends and family invited; a $1 fee per person; soft drinks and Zippy’s chili and rice provided. Groups do their usual run then enjoy the picnic afterward. Start time around 9:30 a.m. Bring a hearty appetite and a bunch of family and friends.

Table Duty:

Special thanks to the Evelyn and Libby for the great drink and food! The sandwiches were delicious! Mahalo!

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today the group did 12.5 at an easy pace. Next week we’re meeting at the Aina Haina McDonalds at 6:30 am. We will discuss perhaps running a different on 5/8 so please let me know your thoughts. 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, Linnea, Sven, Melissa, Bryan, Lisa and Mike for a nice 12-mile run. We started by running 6 miles in from the 1st beach park (Wailupe Beach Park), and then we ran back out after the talk for a total of 12 miles. It was a nice cool day with some drizzle and breezes – awesome running weather 🙂 We ran at a 9:30 pace for a total running time of about 1:54:00.

We’ll be doing the same run next Sunday, and we’ll be meeting up at 6:00 am for anyone that would like to join.

Happy running!

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

The Pinks had a large group this bright and breezy morning. Leaders Henry, Kozo, Leslie and Rosie were joined by Laura, Ken, Otani, two Ryans, Arleen, Chris, Earl, Jeff, Cindy, and Keith for 6.5 to 7.9 miles, depending on which finish path they took. Some of our runners are doing their first marathon, while others have lost count they’ve done so many. But our HMC is for everybody and we all help each other.

We focused on keeping our pace down to our average 10 minute mile. We all have a tendency to want to go out too fast and then lose momentum when the distances grow longer. We’re building an internal pacemaker that will last over the 26.2 miles.

Next week, we’ll run to the gas station for an 8-miler ahead of the picnic. Perhaps those extra two miles will excuse all the goodies we plan to consume at the park afterwards. Please remember to bring your $1 and a contribution of food to share.

Homework runs are important especially as we start increasing the distances on Sunday. Keep up two runs of an hour each during the week. You can do hills if you want to gain strength, or speed work on the homework runs, but Sundays are for the long, slow runs, building the base of time on the road.

See you at the Park!

Boston proud!

Go! Rosie PosterSome old runners from our Pink group moved to the Boston area recently. They looked up the Hawaii runners and found me, got in touch, and came out to cheer me on in the Boston Marathon. They wore their yellow Honolulu Marathon shirts and made an ALOHA/GO ROSIE! Poster. I have a photo of Darrow and Subhana with me and their poster at the base of Heartbreak Hill. I thought it might be nice for HMC runners who knew Dr. Hand and his lovely wife to know about that.

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

The Silver Group was made up of 11 runners. The weather was sunny and warm with a few breezes to keep us cool. Ron led the group, which included Lance, Dawn, Paul, Hong, Rick, Selena, and Carl (sorry for those I missed, I’m still getting to know everyone’s names).

The group headed out of Kapiolani Park in record time today. Peter’s announcements were very brief and the group leaders have been asked to keep their talks short so we can get out on the road quickly. So, if you time your arrival at the park to be just after Doc’s talk and Peter’s administrative announcements, you’d better plan on getting there a bit earlier from now on, or you’ll be chasing your group.

At Triangle Park, the group did some quick introductions, and we were reminded that the first Clinic Picnic will be next week Sunday, May 1. Please bring a dish to share that you can drop off at the table before the run. The cost is $1 per person. Bringing your family members is encouraged so you can all have a good time after your run, replenishing the calories you just burned off. Bring chairs or mats to sit on in the shade of the trees in the park.

Stats: The group ran 7.5 miles at a pace of 11:20 minutes per mile. Calorie burn ranged from 900 for smaller runners and 1300 for the big guys.

Tip: Though our Sunday runs are currently covering shorter distances, it’s always a good idea to bring your own water bottle. There are times that water fountains can be out of commission or overcrowded so having your own water along for the run helps. It’s also a good idea to carry a little pocket change ($2.50 minimum) in case you have to buy a drink or snack along the way or need to catch the bus back. Very soon we will be making the gas station a regular stop along our Sunday route.

The runners-high moment: Last week we asked people to think about what brings them a moment of happiness along the running route. My moment of Happiness is when I’m out running on a hot day and suddenly hit a stretch of road with shade provided by the nearby buildings and a cool breeze is blowing at my back. That’s my runner’s high.


  • 5/1/16: 7.5-mile run. Then picnic for HMC members and their families. Bring $1, a potluck dish, and something to sit on.
  • 5/8/16: 8 miles.

Homework: We are still going by time (not pace). Two 1-hour runs during the week with a rest day in between. Continue building that good base.

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

Nearly 30 runners were present when we gathered at Triangle Park. The Guru, Bob, Monica and Jessica led the lively group.. There was lots of chatter within the group which showed that 1). The group is having a good time; and 2). All or most of our members are running at a comfortable pace. Newcomers, don’t be fooled by the how easy running these distances seem to be; as we increase our mileage, diligent homework, pacing, hydration, and energy replenishment will be very vital to maintaining one’s comfort. Kudos to leaders Sam and Bob for doing a great job of leading this “wild bunch”! Our group included regulars like Monica, Russell, Ivana, Michael, Charles, Danel, and then whole a slew of others – Chantel and friend, Ryo, Reina, and others. We shall all get to know everyone better as time progresses. Congratulations to everyone on a great run!

Please continue to be diligent with your homework runs; we will be increasing our mileage every month and the dreaded Kahala Avenue stretch will be part of our return route at the end of each month.

Please remember next week’s picnic – please bring a nice dish that you would want everyone to try!

Be safe and healthy!


Buff Walkers by George Ushijima:

Gorgeous weather today. Thee last Sunday of the month. Today we thought we’d up it a bit and take a little detour down 22nd and right at Puu Panini. We did 5.14 miles. That took us 1 hour and 53 minutes. We stopped at those watering holes for a total of 9 minutes. So we got our time at a little slow pace of 20m 15s a mile. At that rate we’d finish the marathon just before 2 pm. That’s a lot of sunshine to absorb. Came back to Libby and company managing a nice spread for the refreshments. Remember to do your homework. Next week, we’ll be having our picnic, so we’ll probably do an abbreviated trek, so that we could get back early and enjoy the spread. The following week is Mother’s Day. We’ll still have a clinic that day.

Don’t forget to do your homework.

Keep on Walking!

Sweet 16’s by Cliff Hand:

Perfect Day!

Good turnout of 16 walkers!

Jenny, Gae, Linda, Lynn. Dan, Candy, Arlene, Fran, Karen, Annie, Roland, Pam, Harry, Annette,Cliff.

Nice temperature, beautiful surroundings (so what else is new? We stay Hawaii, yah?)

And, we went further than planned, making it all the way to Elepaio before heading home. Although as usual there was some disagreement among the several GPS trackers, we went at least 5-3/4 miles. We had planned 5-1/2, to be better prepared for the jump to 6 in May. So now we’re a little ahead of schedule. No complaints from the poor, abused, Sweet Sixteens about the extra half mile.

(And no, as a preemptive strike from the staff, this does not mean that we don’t have go so far next week.)

Do your homework and come back for the walk and the picnic next week.

Green 15’s by Lou Crompton:

I don’t know… is the earth tilting? Should we blame global warming? The plan was to go out for 5 1/2 miles today along a route previously measured at 5.5 and 5.46 miles… close enough. Today 19 green ones did that same measured route; today it was 5.34 miles! We welcome and say irasshai to Ryo and Eri. In her first visit Eri reverted back to her former Eriko days. They both promise to return to Green Team next week. Clinic participants are always free to try different groups… the Green 15 group will finish the marathon in December in 6 1/2 hrs or 15.1 overall pace. If you want to do that, join us. We are fortunate in the clinic to have dedicated participants who weekly drive in from Ewa, central Oahu and Kaneohe…thank you so much for being loyal to the program and making the trip to abuse your bod every Sunday morning… stay with us and you WILL at least get a nifty tee shirt in December for your efforts. We finished in about 1H 20M for an overall pace of 15.0 m/m… good job by all today. Only 2 months of training and we’re getting in & out of our water stops quickly, plus it seems like the city has altered the hills – reduced the slopes… And sweeper Ryan walked back with our own Miss Thailand, Kitnam – there’s perks to being in the sweeper slot. Mahalo to the table duty ladies Libby and Evelyn. Next week the green ones will bump up the distance to 6 miles [if the earth doesn’t tilt] and we’ll be back standing in the family picnic line before 9:30. Remember to go out for two jogs during the week for at least 1 hr each, about 4 miles – try to find a hilly route. You could take The Bus to work, then get off a few miles early and jog home. Aloha

Golden 14’s by Dean Takashige:

This was the last official run for April.

So far we have been blessed with great running weather. Not too hot with a nice breeze. The group has gotten smaller, since a lot of the new runners are trying out faster groups, this means that your training is going well and you are feeling stronger and stronger every week. Next Sunday is our HMC picnic. We ask that everyone bring their families and a contribution to the pot luck; preferably a main dish or salad since there will be a lots of deserts I am sure. It will just cost a $1 donation per person to get in line…

Once we come back from our Sunday run, go to the table where Peter will collect your $1 and provide you with a name tag. Then you can get in line for your food…

Since it will be May we will be running 6 miles this month…. It will be a seamless transition since you all have been doing great with your homework runs.

Today we ran 5 miles in 1 hour and 23 minutes and burned 461 calories.

Lucky 13’s by Derby Linden:

The first two months was we were tuning up our bodies for 4 mile runs – running around Kapiolani the first month and then running up Diamond Head to Operation Red Wings (Triangle Park ). Now, we will be adding two more miles to our monthly runs hereinafter increasing our mileage all the way thru November. This is our target mileage for months to come. Keep up with your training, every other day 1+ hours.

Month Mileage
March 4
April 4
May 6
June 8
July 10
August 12
September 14
October 16
November 18
December 11, 2016 J

Da Comment Corner:

Quote from Runner’s World:

“I don’t have a runner’s body, but I have a runner’s heart – and that is all you need”.

Army Sergeant Jennifer Morris


Everything you do is insignificant, but do it anyway” – Gandhi

See you at the water stops,


Blair’s Weekly Update 04-17-2016

Doc’s Talk:

Dr. Scaff talked about running styles and how everyone has their own unique way of running.
Next week Doc talks about shin splints.

Table Duty:

Thanks to staffer Eileen and Fiona for a great job at the table. Recently, Eileen was featured in the newspaper about her fitness regimen. Congrats!

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today we did 12.5 at an easy pace. Next week we’re meeting at the Aina Haina McDonalds at 6:30 a.m. I’m going to ride the metric century next week, so Nancy is in charge. We discussed perhaps running Tantalus on 5/1 so please let me know your thoughts. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Jimmi, Sven, Melissa, Lisa and Dave for another easy 10-miler. We started by doing the 10K loop before Dr. Scaff’s talk, and then did the remaining 4 down the Ala Wai and back. It was a cool and drizzling day with temps in the low 70s – great for running! The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week we’ll be running 6 miles in from the 1st beach park (Wailupe Beach Park), and then running back out after the talk for a total of 12 miles. We’ll be starting at 6:00 a.m. for anyone that would like to join.

Happy running

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

I’m sending the Pink Group update this week while Rosie is participating in the Boston Marathon.

Despite the rainy conditions early this morning, the weather improved for our run and we had several dedicated and motivated runners join the Pink Group today. Today’s leaders were Hao, myself, Henry, and Kozo. Joining us were fellow runners Katsu, Michael, Ryan, Cindy, Asami, Selena, Kevin, and Gary. We ran up Monsarrat Avenue past KCC, we turned left at 22nd Avenue and right on Kilauea Avenue to Elepaio. From Elepaio, we returned on Kahala Avenue and ran back toward Kapiolani Park with a small loop along the beach and around the zoo. Several runners challenged themselves to run strong on the uphill and we tried running with a more relaxed style on the downhill. Enjoying the beautiful rainbow off Diamondhead and the cool, comfortable weather today, many picked up the pace near the end of our run. Everyone stayed with the group and each runner put in a strong effort. We ran a total of approximately 6.6 miles today.

Keep up with your homework runs (at least 2 runs per week on nonconsecutive days for 1 hour, not including our Sunday run) and practice maintaining good hydration and nutrition. Next week we will continue building and strengthening our training base with another 6-7 mile run.

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

The Silver Group comprised 17 runners on this cool, drizzly morning. Led by Lynnae, Tony, and Ron, the group headed out for our last 6-mile run of the early training season. Silver runners consisted of Evelyn, Jun L., Lance, Tavy, Miyuki, Horacio, Kevin, Jen, Dr. Rob, Rick, and Carl. Sorry for those we missed. We’ll get better with names, promise.

At Triangle Park we spoke briefly about recovering after a big race. Many of the group ran the Hapalua Half Marathon on the previous Sunday, so taking it a little easy the following week is a good strategy to prevent injury and stay strong. A good indication that you’ve been training well is how quickly you recover from a strong race. The week post-race is a perfect time to evaluate your training and either keep it the same or make adjustments.

Stats: Most of the group covered 6 miles at a pace of 11:20 minutes per mile. Calorie burn ranged from 820 for smaller runners and 1,200 for the 200+ club.

Tip: Many people use their cell phones to track their runs. On rainy days when we’re out on the course these devices are subject to water damage. Rather than paying for expensive, water-resistant covers, consider using a clear sandwich bag to cover your phone. Covering your phone before you put it into your armband or hip pouch will protect it, even in the heaviest of downpours. If you carry a little cash on the course, you may want to consider keeping that in a plastic bag as well, so you don’t gross out a cashier at a convenience store with soggy money. It also helps to tape the bottom seam of the sandwich bag for reinforcement.

The runners-high moment: Many people talk about the runners high, but we don’t just get it from running continuously for an hour. There are moments and events on the course or after a run that can generate similar feelings of euphoria. We’re interested in what that is for you. Complete this sentence: Happiness is…

Let us know your “happiness” experiences at our Sunday runs. We can use it as inspiration mid-course.


  • 4/24/16: 7-mile run. Beginning to build mileage so we’ll be ready for eight in May.
  • 5/1/16: 7.5-mile run. We will be working up an appetite for the picnic. Please don’t forget to bring your family, a potluck dish, and something to sit on.

Homework: We are still going by time (not pace). Two 1-hour runs during the week with a rest day in between.

Congrats to all of the Silvers (past and present) for finishing the Hapalua on April 10th. Smiling finishers included: Lance, Evelyn, Doc Joe, Tavy, Jen, Ron, Marsha, Jan, Leo, and Lynnae. There were good conditions for PRs, which were done by Jun L., Terry, and Henry. Great job!!! We’re halfway there; we will train for the second half (miles 14-26.1) the rest of the year.

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

This Sunday had a little morning showers and our Leaders were back for more Guidance. Dr. Scaff talked about how our feet, joints and legs create the energy we rely on. Peter gave us tips and warnings to watch for on the road. And in two weeks, we have our Picnic, everyone should invite there family and kids. Let them see where you’ll be training for the next 7 months.

Breaking up into our sub groups, we were blessed to have our top two leaders Blair and Sam together once again. Blair ran through a list of things to be doing while leading up to our Marathon. Homework runs twice a week is important, hour long for now be it 4 or even 6 miles…do what you feel is enjoyable.

Leading us all, 26 out of the park was our Pace Setter Leader Bob. The temperatures were great with the lite showers and so many happy people sharing the park.

The Run up Diamond Head was a challenge for a few, little did we know – more hills were to come later. Today’s surf was looking pretty nice, Glassy and Head High. A little crowded but no problem, we were marathon training.

At Triangle Park we gather for another speech and a water break. Nice to see so many of our fellow Clinic Runners. We were lead off again with Guru Sam taking on a early turn onto 22nd Avenue for a quick bathroom break.

Afterwards we turn left onto Kilauea Ave. Going uphill in the opposite direction we normally do. Then more uphill on 22nd Ave. Swoosh, we all were tired at this point. Then because Charlie requested a new run…Sam took us up into Diamond Head Crater.

At the scenic lookout we took a group photo, see Facebook. A few of us ran through the tunnel hooting and hollering…the rest of today runs was downhill back to the park. There was a little side street mark to make our run 6 miles.

Today we had leaders Blair, Sam, Monika, Jessica, Richard and Bob. Then our other team runners Francis, Russell, Russell, Elena, Ivana, David, Melyssa, Stephanie, Andrew Sarah, Chantel, Keiko, Russ, Ming, Charlie and at least three others, so sorry I forgot your names. I will do better next week….

See you all next week, Do those two homework runs and take care.

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

Buff Walkers by George Ushijima:

We are now in the month of April. This means we’re now running up Diamond Head Road to the Triangle Park. A round trip that should get us to 4 miles. Today’s jaunt had a varied group of about 14 people traveling with Roger and George. We took a total of 1 hour 36 minutes to complete this walk but we stopped for 6 m at the first water stop 9 m at Triangle Park and 5 m at the last stop. So we netted a time of slightly over 18 minutes a mile. Let us remember to do our homework to get our bodies used to being out there.

We’ll be doing a slight modification next week. On May 1st we’ll be having the potluck picnic, so we may not do our scheduled 6 miles and just do 4. So on the 24th we could do little more than 4 miles to get ahead for the 1st. On the 8th we’ll be on schedule with a regular 6 mile jaunt. (To Kilauea field and back) Roger and George will be traveling on the 15th and the 22nd. There will be no Honolulu Marathon Clinic on the 29th because of the Memorial Day weekend, but George will be there on Sunday morning @ 7:30 a.m. in case anyone would like to keep up the sessions. We’ll be back to our usual schedules on June 5th going 8 miles.

Don’t forget to do your homework.

Keep on Walking!

Sweet 16’s by Roanne Abe:

Wow! The dedication and commitment we saw on our first rainy Sunday workout of the clinic! OMG, you guys/gals all rocked! All twenty-two Sweet Sixteens went out for a 5.1 mile walk around Diamond Head and showed their awesomeness. Not a complaint to be heard about the weather. And you all had smiles on your faces when we got back to the park. How cool was that? I am working to learn everyone’s name and so Roanne’s version of the word puzzle for this week is, of the names listed below which ones were not at the clinic? Candy, Greg, Muriel, Ginger, Berky, Patricia, Wendy, Gloria, Pam, Harry, Sylvia, Annie, Annette, Dan, Lynn, Isaac, Roland, Gae, Fran, Annette, Cliff and Roanne.

This week’s homework is two one hour walks, with a day of rest in between. Hopefully we will have more normal, sunny weather next week. Remember your sun screen and your water bottle. You may also want to think about sun glasses and or hat. Keep it up, you’re looking awesome!

On May 1st is our Clinic Picnic and it’s the best lunch you can get for $1. Don’t forget to bring your family and a dish to share! Not only is there good food, there is also great fellowship time and a chance to meet new friends in different run groups. See you on Sunday!

Green 15’s by Louis Crompton:

OK, our streak of excellent weather days finally ended, but the drizzle wasn’t bad. We’ve had marathons run in hard rain so don’t be shy about training in liquid sunshine. Congrats to several of our members for completing the Hapalua with good times. Last week a bunch of little green ones got together informally and found a hill we could circumnavigate – twice – for almost 5 miles. Today fifteen of us went out for a 5 mile trek up and down hills and managed to do that with an overall 15.7 pace. We’re going to be able to zip right along if / when we are able to train on flat land. Some of our Hapalua participants noted they were rarely passed going up hills and they were able to rapidly pass folks on the hills during that race… yes, training on hills does pay off. Only 6 weeks into the marathon training year and Green Team appears to be on its normal path to a 6 1/2 hr marathon finish. So if you finished the Hapalua in 3 hrs you were speeding… we know who you are. Next week, rain or shine, we go out for 5.5 miles and then start off May with our first 6 miler… Our appreciation to the table duty crew for the assortment of goodies… are you able to wash that decorated finisher’s tee shirt, Norm? With so much writing on it, doesn’t look like it can be washed… Aloha

Golden 14’s by Dean Takashige:

Its been a couple of weeks; I was away on the mainland. I want say “Thanks” to those who helped out while I was away, Lisa, Sandra , and Lehua for taking the group out. It was a rainy sort of morning with a nice cool breeze… actually excellent running conditions….not too wet to get soggy shoes but enough to stay cool with the help of the breeze. For our Newbies, later in the year you will come to appreciate days like this. Our group was small in numbers since a bunch have moved up to the 13s… good for you .. and remember later you will always be welcomed to come back… Dr Scaff had a good talk on how to run or running style…one of the main points is run and not be heard… We ran a modified 4 mile loop. up diamond through the neighborhood and back down Monsarrat back to base.

It was officially table duty for me but once everything was set up Sensei Norm and Eileen offered to assist Fiona in manning the table while I took the group out. Thanks Norm, Eileen and Fiona for a great spread. with a little treat from Down Under…

We were on the road for 1 hour and 15 minutes, ran 4.6 miles and burned 437 calories. Remember to do your homework, two one hour runs with a day of rest between runs. See you next week

Lucky 13’s by Derby Linden:

We were all so fortunate to have an overcast day for a fun 4-mile run going up Diamond Head and taking in a grand detour along Diamond Head beach.


Belly, David and Joy (this week's featured runners)

This week’s feature runners are: Nelly (aka Mele Kalikimaka) from Belgium, David and Joy who are co-workers. Joy is encouraging David to spread his wings.

Continue with your homework assignment and a signup sheet for the May 1st picnic will be available this coming Sunday.

Da Comment Corner:

May 1st, Clinic Picnic:

As Peter has mentioned, friends and family invited. $1 fee per person (to take care of drinks and chili and other items); potluck so bring your latest creation or a salad or a dessert. The “drill” is, that we all go for our usual run then come back for the picnic which starts around 9:30 or so. Volunteers always needed.

I remember many years ago when we had a restaurateur from Japan who had joined the clinic and served all of us grilled mochi in an exquisite mushroom based broth. Oiishii! We shall miss Rashun’s Thai Curry which was always a hit. Hope you are well in Thailand!

This is a great way to get to know your fellow group members and staff leaders! I hope we all make an effort to attend!

Smart Runner:

I had a chance to chat with a very interesting and fascinating young man from Kauai – he was the reigning state high school cross country champion. He mentioned how much he enjoyed running and even received a scholarship to attend college in the east coast. He hadn’t yet run a marathon but might be in his plans in the future. Just out of curiosity, I asked what his fastest mile time was – 4:10 (four minutes/ten seconds) he answered nonchalantly. WOW!!!!!! Oh by the way, the east coast college he’s going to attend – Harvard!

“Training of the mind and body leads to awareness of the soul.”
– B.K.S. Iyengar

See you at the water stops,


Blair’s Weekly Update 04-03-2016

No Official Clinic next Sunday, April 10 due to the Hapalua Race! Check and read where your group is meeting this Sunday!

Table Duty:

Thanks to leaders Sandy and Tony for all of the goodies! Great finishing touch after our runs!

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today Nancy, Donis, Jan, Asami, Craig, Devon, Jun, and Les did 12.5 at a slightly faster than 9 pace. Next week, folks not running the Hapalua are meeting at the Aina Haina McDonald at 6:30. Run run!

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

The Red Group went out on Sunday with Steve, Tabby, Linnea, Melissa, Sven and Chris for another easy 10-miler. We started by doing 4 miles before Dr. Scaff’s talk, and then did the 10K route up Diamond Head and around Elepaio Street. It was a clear day, and turned out to be a warm one. You can definitely feel summer approaching. The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week we will be doing the Aiea loop trail, since there is no official HMC meet due to the Hapalua. Best of luck to everyone running in the half marathon.

Happy running!

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

This week the Pinks were a band of 12 runners including Henry, Andy, Earl, Katsu, Randall, Ryan, Jeff, Reimon, Michael, Edward, Leslie and Rosie.

We ran at our 10-minute average pace (stopping at every water fountain as suggested by Peter, and wisely so on such a hot and muggy day.) At KCC, those who wanted to attend the second shoe talk sheared off to run to Kapahulu while the rest of us returned to the Park the way we had come for about 10K.

The Hapalua is next Sunday. Some of us will be running that half-marathon. Those who are not may want to meet leader Leslie at 7:30 a.m. at the second beach park to run the Hawaii Kai loop section of the marathon. It can be a hot and hard run round those 6-7 miles, so it is a good idea to bring a cold drink along as the water fountains are few and far between.

Rosie will be gone on April 17, getting ready for the Boston marathon (and hoping for no snow…) so Leslie will lead the group in a 6-7 mile run, meeting at the Park at the regular time.

Don’t forget our first picnic of the year on May 1st. After a short run, we gather at the clinic meeting place to enjoy lots of food and fellowship with our HMC running buddies. Bring $1 or donate more, and bring something to share. Good luck to all HMC runners in the Hapalua. Represent!

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

We had a good group of about 19 Silvers this morning for today’s run. Our usual 6-mile route was modified so many could attend the Shoe Talk. The running conditions were pretty good – cool, breezy, and sunny. We followed the Pink Group up to KCC for a bathroom stop, then we went to Kapaolono Park for another water stop, and then proceeded through the back roads to the Running Room. The Silvers included Paul, Doc Joe, Tavy, Jen, Evelyn, Melissa, Marsha, and Francis. Sorry for those I’ve missed. We’ll get better with names as the year goes on, promise. As a reminder, if you’re leaving the group early, please be sure to tell someone (preferably a staff leader) because we want to keep track of everyone. If our pace seems off, please tell us.

At Triangle Park, Lynnae suggested that a water bottle is a good piece of running equipment to carry. At Kapaolono Park, Ron spoke of the benefits of running hills (they make us faster) and the best way to attack them. Next time, Ron will have to explain strategies for the downhills.

Mahalo to Volunteer Staff Leaders Tony and Sandra for their wonderful array of snacks and gourmet sandwiches! We appreciate your staying until everyone got back from the Shoe Talk.

Homework Runs: It’s still the same – two 1-hour runs during the week with a rest day in between. For Hapalua runners, be sure to run easy to keep limber — easy pace and no hills. Your last run should be Thursday, 45 minutes max, to allow for sufficient rest before Sunday.

Tips: Get a water bottle. Consider the different types (hand-held, belt, pack) and ask around. It is a great investment, and the water stops get quicker. When running hills, don’t focus too far ahead which may be discouraging. Instead, focus on the 3-5 feet ahead of you, and do not over stride. Quicker revolutions and shorter strides make it easier to climb a hill.

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


  • 4/10 – No clinic due to Hapalua Half-Marathon. Run 6 miles on your own. Please note that access to the park will be limited, and Monsarrat will be closed. A good 6-mile route would be from Magic Island to Kapiolani Park and back (via Kalakaua and/or Ala Wai), with one loop around Ala Moana park. Or just run around Ala Moana Park and Magic Island a couple times.
  • 4/17 – 6-mile run.

White Group by Russell Uchida:
(Pace – 12:00 – 13:00 minutes per mile)

Important Notice: For next week Sunday’s run on 04/10/16, we will meet at Triangle Park at 7:30 a.m. Please try your best to be on time as there will be just a brief talk before we depart for our run.

White Group runners at 22 strong were met with comfortable and slightly cool trade winds as they energetically took on the first six-mile run for the month of April. We had a strong 22 runners that started with us this week, even with the absence of regulars, Bob, Violet, Jessica, Lisa, Ming, Blair, Dwight, Stan, Jamie. Thanks to Leaders, Sam, Monika, Richard x 2, Andrew, we made it through the six miles in our usual laughing, chatting, and social banter mode. It really is what makes the White Group so special!

In addition to the Leaders, it was nice to see Melyssa, Elena, Ivana, Francis, Stefanie, Charlie, Mahana, Kanoa, Elaine, Debbie (re-joining the clinic after a few years break), Sandy, Georgette, Michael, and Chantel (I think I captured all, if not my apologies!!)

Upon reaching Triangle Park at a respectable pace, we took a detour through the neighborhood on our way to Kaimuki Middle School. After a brief water break, we ventured respectfully and quietly through Diamond Head Cemetery practicing Sam’s modified Bikram yoga technique of breathing through the nose, no talking, no touching, quiet jogging through the cemetery pathway. From that point, we ventured to the slopes of Diamond Head’s residential area and ended up at the base of the Diamond Head hill. We tackled the hill to Paki Pavilion, clocking 6 miles.

Helpful hint: While we know by now that application of sunscreen on our body is an important part of our marathon prep & process, we should also be mindful of the sun’s impact on our eyes and scalp. As the runs start to get longer (and they will) and the sun rises earlier, our eyes will be subject to the sun’s UV rays for extended periods of time. To protect your eyes, you may wish to strongly consider purchasing a pair of UV protected sun shades. Later in life, you will be glad that you did!

Again, don’t forget, due to the Hapalua Run on April10th. White group will be meeting at Triangle Park at 7:30 a.m. sharp! See you on Sunday!

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

Lucky 13’s by Roanne Abe:

First week running up Diamond Head was a challenge, but as we progress as a group, it will get much easier. Besides, it’s the only hill you’ll encounter on marathon day. Great photo at Operations Red Wings Medal of Honor Park.

Let’s meet our newbies: We have a family, less one daughter who went off to Japan to study abroad. Meet Aaron & papa Lance. Our other featured person of the week is Natalie aka Natalie Woods a transplant from Illinois. Natalie went to the university here and never left. See what Hawaii can do to you J

The goodies but oldies are in great form: Jay Higa and Cherry Robinson

Ozzy (this week's featured runner)

Meet your mascot: Ozzy Linden

I will not be leading a group this coming Sunday, April 10th due to the Hapalua Half Marathon but you are welcome to join Dean Takashige at the clinic 7:30 am sharp at the clinic area. Dean’s group runs at 14 minute mile pace. Parking may be an issue that day.

Continue with your homework. Next time I see you, it’s another Diamond Head run.

Green 15’s by Louis Crompton:

Yet another great day to be out and about… Ah you know it’s going to be a good day when “The Gladyator” herself is there at the park greeting people as they arrive. We had 13 leave [and return] with the green team. Another one of our “kos” returned – the effervescent Nanako. And so did the young lad who finished the 2015 marathon with us, Kai… big boy now – he’s 11 and in middle school! This kid will be breaking high school records in a few years. We were joined by Karen today… moved to our faster group from a faster group… what? Our “slower” group put her through her paces, but she agreed – while catching her breath – that she has found a home with the Green 15. We certainly encourage other joggers from beginner or intermediate groups to jump around during these early sessions to find a pace group that suits your personal preferences. Green Team has a moving and overall pace in the 15 min/mile range, we will finish the marathon at 6H 35M as we do each year. Come join us. We went out Sunday and met Guru Sam and the lovely Ivana with their group at the 22 Av water stop… you guys were in & out really quick, just like our Green 15 gang. But leaving the DF, green folks went UP Kilauea Av… up, up, up to Leahi Hosp before turning to return to the park. Back at our starting place, we had gone 4.46 miles in 1H 8M for an overall pace of 15.2 m/m… that’s not too shabby considering the route. And our pace leader only walked – he hasn’t started to jog yet. Our Sweeper Ryan had no customers – great. Mahalo to the Padua familia for all the refreshment goodies. Next week there is no official HMC due to Hapalua. Some of our gang will be entering – good luck. Our old retired colonel pace leader doesn’t pay to jog shorter distances than homework runs… Some of the green gang will get together informally 0730 Sunday at Hawaii Kai Dr & Kal Hwy and do a couple laps around that area of the marathon route. Do your homework! Aloha

Sweet 16’s by Roanne Abe:

We were twenty-one strong today, and ready to go. About seven of us went around the zoo and Kapiolani Park to the shoe talk at the Running Room, and the rest of us went up Diamond Head as a group for the first time. We were all smiles going up towards the light house and we were still in good spirits when we got to Triangle Park. The view at the lookout point was gorgeous and well worth the trek. All said, we did about 4.25 miles and we stopped at all the water stops.

Next week Sunday is the Hapalua half-marathon and there is no formal clinic. Cliff will be meeting at Kapiolani (same place and time) on Sunday to go out for about 4.5 miles. Please plan time to find parking as Sixteens will be starting at 7:30am. I’ll be at the Hapalua and if you want company on your walk, just look for my hat. If you can’t meet with Cliff and are not doing the Hapalua, go out for a walk on your own for about 80 minutes.

We’ve been getting a lot more sun, so please remember to wear sunscreen. If you forget, there is some sun screen available at the refreshment table in the morning before the clinic starts. You may also want to start carrying a small water bottle (6-8oz) so that you can stay well hydrated during your walks. Homework for this week and next is two one hour walks each week. Make sure you take a rest day between walks. You are all looking great during our Sunday walks so I know you’ve all been doing the homework. Good job!

Keep up the great work!

Da Comment Corner:

Shoe Talk II:

Hope runners had a chance to attend the second Shoe Talk by Manager Gaston at the Running Room. Gaston is very informative and very knowledgeable about the “mechanics” of running.

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

Have a fantastic week!

See you at the water stops,


Blair’s Weekly Update 03-27-2016

Doc’s Talk:

Approximately 150 runners listened intently to Dr. Scaff who spoke about homework runs and monitoring your heart rate while training.

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today Nancy, Jan, Asami, Craig, Devon, Jun, Les and I did 12.5 at a slightly faster than 9 pace. Next week we’re meeting at the Aina Hina McDonald at 6:30 a.m. Run run!

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

The Red Group went out on Sunday with Steve, Linnea, Jimmi, Melissa, Bryan and Chris for an easy 10-miler. We started by doing 4 miles before Dr. Scaff’s talk, and then did the 10K route up Diamond Head and around Elepaio. It was a nice clear day with cool breezes – a great day for running. The group ran at a 9:15 pace for the 10 miles, ending up with a total running time of about 1:32:00.

Next week is the same route, starting at the HMC meeting point between 6:30 a.m. and 6:45 a.m.

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

There were ten runners in our group this Easter Sunday: Leaders Kozo, Rosie and Leslie, Michael, Katsu, Ken, Jeff, Diana, Henry and Andy. Most ran 6.2 on the usual 10K route, while Diana and Rosie doubled back to the park to make it to the Running Room for the first Shoe Talk. The next one is 4/3 at 9:00 a.m.

Silver Group by Tony Padua:
(Pace 11:00 – 12:00 minutes per mile)

Clear skies meant warm running conditions as a group of 14 Chromies went out including Paul, Jen, Rick, True, Lee, Shana, and Cassie. Apologies if I have left your name off the list. The temperature that morning was 81 deg F with a humidity of 76-80%. At Triangle Park I reminded the Silvers that shoe talk was Sunday April 3rd at 9 a.m.: see this week’s HMC bulletin for more info. We gladly welcomed breezes heading out from Triangle Park, as well as on the return trip along 22nd Avenue. There were few scattered clouds. I explained that warm conditions provide the runner a chance to practice hydrating on the run. Jen reminded runners to regularly be mindful of running relaxed and in good form: loose, open hands and fingers; relaxed and unclenched toes; and keeping an upright posture. Total distance per my FitBit was 6.10 miles, run at an average 11:30 pace, with the last mile run at an 11:00 pace. Homework is one hour of running, twice during the week.

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

Lucky 13’s by Derby Linden:

Willam (this week's featured runner)Every week a runner will be featured, let alone given a nickname for those of us who “can’t remember a darn thing”. Your running mate is William aka Prince William who is into many things in life.

The enthusiastic group put in their 4 mile run before heading over to Shoe Talk at the Running Room. This coming Sunday we’re moving up to Diamond Head. Try to do your homework twice this week for at least one hour. Hard work pays off.

Green 15’s by Louis Crompton:

Three perfect weather Sundays in a row… how long will our streak last? We had 10 people choose marathon clinic instead of staying home and looking for dyed eggs around the house or property… now that’s dedication. We certainly appreciated shared shoe info by both Doc and Gaston. One of them offered 25% off anything purchased today… guess who. Green Team went to church first – sort of – and then hoofed it to the shoe talk. Overall only 4.2 miles, but done in 1H 4M for a pace of 15.3 m/m. Happy to see Jordan, Kristina, Donald, Michelle and Roland as newbies with us… stay with us…. within a few weeks those hills that seem straight up will get flatter! But only if you keep coming back with us. By December, DH is a mere bump in the road before the finish line. Do your two homework assignments… an hour each, and try to incorporate some hilly terrain. Next week we’ll travel over familiar real estate, but we’ll try to find some way to stretch the distance a little. Aloha

Sweet 16’s by Roanne Abe:

Happy Easter! Big shout out for the Sweet Sixteens that were able to join us today. We appreciate you taking time away from family to be with us this Sunday. We proved the weatherman wrong and it was a gorgeous day. We went once around the park and walked over to the Running Room for the Shoe Clinic and then back to the park. All said, we went about 4 miles total. Gaston gave a great clinic on how shoes are made for runners/walkers and how to be more informed when buying your next pair of shoes. For those of you that couldn’t make today’s shoe clinic, there is another one on April 3rd. Even if you’re a veteran marathoner, there is always something new to learn in Gaston’s clinic. Many thanks to Gaston and the Running Room for supporting our members by providing free educational opportunities and resources. They are a trusted resource and always have a smile for you whenever you stop by.

Homework for this week is 2 one-hour walks. Start seeing what days work best for one hour walks. As the year progresses, we’ll be able to take advantage of more day light, and even that late afternoon/early evening walk will be a great way to get some sun and enjoy your surroundings.

See you all on Sunday!

Walkers by George Ushijima:

We had the always useful shoe talk today. Some of us met in front of the Running Room and headed to Kapiolani for Dr. Scaff’s talk. After we broke up we did a once around the park and headed for the running room. The talk from Gaston was awesome and it was topped off with a one day only special.

Next week we’ll have Roger back. He’ll be meeting people at Kapiolani Park, where he’ll take the group that didn’t make the shoe talk on Sunday 3/27, to the Running Room. The rest of us will make our way on the Marathon course to Triangle Park and back, 4 miles. Be warned, there will be a hill.

Don’t forget to do your homework, going out twice this week for at least a solid hour, so we can acclimate ourselves to being out that long.

Keep on Walking!

Da Comment Corner:

Portland Marathon:

Join our “Honolulu Marathon Clinic Team” trip to the Portland Marathon. For additional information or call Darla at 808-216-0223 or email

Shoe Talk I:

Another great talk by Running Room Manager Gaston on running shoes. They are experts at the store and an invaluable source on running. Part II this Sunday – worth one’s time to listen to a “shoe expert”, the most important piece of “equipment” for marathon running.

Homework runs:

The “keys” to you crossing that finish line at the end of the marathon(in fairly good condition), are keeping up with your homework runs and showing up on Sundays! Starting off with good “running habits” will pay off at the end! In a few months, a six to eight mile run will be considered a “short run” for many of us.

“Elixir” of Youth

I am so impressed by the number of returning runners year after year. And, every one of these runners never seem to age. Dr. Scaff you’ve unlocked the secret of maintaining youth, vigor and vitality-long, slow distance running!

Have a fantastic week and do your “homework”; “homework” runs keep you young!
See you at the water stops,


Blair’s Weekly Update 03-20-2016

Doc’s Talk: (Excerpts from synopsis by Andrew Laurence):

The cornerstone of the Honolulu Marathon Clinic program is: One hour of running or walking, three times each week. We keep it real simple: 1 hour, 3 times per week for the first 3 months. When you have to change we will tell you. Running/walking a half hour, six times per week Does Not Work! Later we’ll tell you why. How fast do you go? Never so fast that you cannot talk, and never so slow that you can sing. Real easy.

Your Body Is Like An Engine
Your body is a running machine. The kind of fuel you feed the motor is paramount, but the muscles have to learn to use the fuel. We have 2 types of fuel in our body:

  1. Carbohydrate or sugar: It is only good for about 20 minutes.
  2. Fat: The long distance fuel.

We have 2 types of muscle fibers in our body: Quick twitch and slow twitch.
The quick twitch is the sprinting fibers. The slow twitch is the endurance fibers.

At 40 minutes you are burning 80% of your own fat. Therefore, if you can’t run for an hour, forget it. As you start running an hour, you’ll notice you don’t feel good. We call that the PTA (Pain, Torture, and Agony). It lasts for about 12 weeks, 36 hours of training then it goes away and you feel good.

For much more running-related information, read Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., available for purchase at the Honolulu Marathon Clinic on Sundays and online at:

To read full, unabridged summaries of the Doc’s Talks:

  1. Go to the Honolulu Marathon Clinic web site (
  2. Look under the “Categories” listing.
  3. Click on “Doc’s Talk”.

Table Duty:

Thanks to Green 15’s staff leader Lou for doing such a great job at table duty! Everything was perfect!

Shoe Talk this Sunday, March 27 and April 3 @ 9:00 a.m.:

Shoes are perhaps the most important piece of equipment in running. Attending the Shoe Talks on March 27 (geared for beginners) or April 3 (all others) at the Running Room is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees get 20% discount off shoes.

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

Group Reports:

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

The advanced group welcomes everyone. Our goal is 9:00 miles and faster. Today Donis, Nancy, Jan, Asami, Craig, Jun, and I did 12 at a slightly faster than 9 pace. Next week we’re meeting at the Aina Haina McDonald at 6:30. Run fun!

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

Here’s the report from the Pink Group – Pace average 10 minutes/mile

We had a group of 12 runners today: Michael, Mariana, Leslie, Katsu, Reimo, Randall, Henry, Terry, Arlen, Ryan, Arleen and Rosie, some familiar to the group and some new. We were very happy to welcome a visiting runner from Northern Arizona, Mariana who is Navajo and runs with the clinic whenever she is here visiting her husband’s family. She has done three Honolulu marathons and three Boston’s among others!

Our group was wonderful at staying together, running in single file when others were coming, and generally kept a nice 10 minute pace overall (uphill slower and downhill faster!) We ran up Monserrat to get some practice for those who will be running the Hapalua two weeks from now. For Pinks not in the Hapalua who want to run that day, we will probably arrange a different venue and route next week.

Otherwise, we will be running 6 miles or so for the next few weeks, building the base, moving up to 7 and 8 miles later in April.

Fun events coming up: our first picnic in May and the first bus run.

Please do the homework runs and remember the Pink Motto: finish, have fun, and don’t get hurt!

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

The Silvers were blessed with optimal running conditions on this Palm Sunday – cool, breezy, and sunny. We had a large group that totaled 28 runners from both the Silvers and Greys, creating the “Chromies.” Lynnae led the group on a 6-mile run that followed the actual marathon course up Diamond Head Road, turning at 18th Avenue, and onto Kilauea Avenue. We returned to Diamond Head Road via 22nd Avenue and headed back to Kapiolani Park. The run was completed in 1 hour and 8 minutes, at an average pace of 11:06 minutes per mile, and we burned about 700 calories (more for guys). It was good to see so many new faces and we hope to learn your names as we train together this year. Returning members of the Silvers included Koko, Paul, Doc Joe, Tavy, Tony, Hiroshi, Jen, Horacio, Evelyn, and Carl. We saw that some Silvers have moved up to the Pink group and we’ll miss them, but know they will always have a Silver lining around their hearts from their time with us! (awe)

At Triangle Park, Lynnae spoke of the importance of remaining hydrated. A good habit is drinking a glass of water in the mornings to start your day off hydrated. This is especially important on running days when your body will be losing so much water through sweat (ie. Summer).

Homework Runs: Gotta get back into the habit of homework runs. Start with two 45-minute runs during the week (Tuesday/Thursday or Wednesday/Friday). There must be a rest day in between your runs to allow your muscles to recover.

Tip: Running with a group is good practice for running in large races like the Honolulu Marathon, especially when we stick to a tight formation. It trains you to be aware of your distance from the person in front of you and to relax until you can find an opening to move ahead. Be safe when you pass someone in the group. Sometimes that person is having a hard day and sometimes it’s a person who is very good at maintaining a set pace and the rest of the group is exceeding the pace-range. This is the time of the year when you can test the other groups to find your ideal fit. Fortunately, there are many choices. If the pace is too fast or too slow, consider trying a different group next Sunday.


  • 3/27 – Easter Sunday. 6-mile run. Optional 4-mile warm-up for Hapalua runners starting at 6:45 a.m. (meet 6:30 a.m.). Shoe talk for beginners at the Running Room – starts 9 a.m.
  • 4/3 – Shoe talk at the Running Room – starts 9 a.m., doors open 8:45 a.m. Our run will end at the Running Room. Come early for a warm up lap around the park (optional).
  • 4/10 – Hapalua Half-Marathon. Parking may be tight. With road closures for the race you should give yourself extra time coming to the clinic.

White Group by Guru Sam
Pace – 12:00 – 13:00 minutes per mile)

Three leaders Bob, Jessica and Monika were missing today. New leaders Richard and Ivana for this year along with Richard 2 and Lisa took the reins. We had 23 and were joined by 3 newbies.

Lots of chattering and fun up the Diamond Head road. Richard and Russ took about half of them back from Triangle Park, Richard returned to do six .Ming and I with 6 others went to Kahala and returned after taking all short cuts to return. .Usual coffee with friends over Bogarts. Blair you were dearly missed.

All walking/running speeds down to 13-minute per mile running pace.)

Walkers by George Ushijima:

So we’re on our second week of training. How are we doing? Do we find it too hard? Too easy? We’re getting there. This week, we had an adequate sized group going along. I caught the names of Roni, Robert, Ron, Florence, Joy, Michelle, Michelle, Alyson, Angie, Loke, Lance and Stacey. Our route took us around the short of Kapiolani Park then the longer loop around the zoo. It came out to 4.05 miles. It took us about 90 minutes, but that includes all the water stops, stop lights and generally not pushing things just yet.

Let us all remember to do our homework. Go out twice this for at least a solid hour, so we can acclimate ourselves to being out that long.

Next week, we’ll be having our shoe talk at the Running Room. We will meet in front of the Running Room at 6:45 a.m., make our way to the park for our usual talk, go once around the park and head back to the Running Room for the shoe talk. If you’re unable to make this week’s talk, Roger will be taking another group on 4/7. His plan is to go once around the park and then walk to the Running Room for the 2nd shoe talk. Then walk back to the park for our cars.

Keep on Walking!

Green 15’s by Louis Crompton:

Wow, we lucked out… 2 Sundays in a row with really decent weather… remember, clinic is in session every Sunday rain or shine… we have to train in all-weather since we don’t know what’s going to happen on December 11. Doc explained the “why” in training for 1 hr homework sessions… did you take notes? Green Team had 17 today for a planned 4.1 mile route. Newbie Kitima came all the way from Thailand to be with us – sawatdee krop – welcome and come back next week (bring a friend}. Bill, Scott and Aki are returning masochists, welcome back. Pace Leader Lou had refreshment table duty today so the gang was led by Dr Susan… several joggers now are carrying these GPS devices so it was pretty certain that they went 4.1 miles and finished in 1H 3M for a 15.3 min / mile pace. Our training goal is is finish the marathon in the 15 range pace – and we do historically finish at the quicker end of that range… virtually always about 15.1 or 15.2 with overall average time at 6H 35M. If you want to finish your marathon with those numbers, please join the Green 15… We do it year after year. Glad to report our dependable sweeper, Ryan, had no patients today. Homework is two days of walking / jogging, each 1 hr duration… include hills if you can. Big mahalo to my wife Lisa for sharing table duty and baking the hundreds of little chocolate muffins that you all enjoyed. See you on Easter Sunday when we go to the shoe talk – we’ll each collect valuable info and a discount of 20% on a future purchase. Aloha

Gold Group 14’s by Dean Takashige:
Week number 2 and it was perfect running conditions….clear with a nice cooling breeze..

Besides adjusting a couple of runners to other groups we had a great turn out….Glad to see all of you anxious to join us….

As Dr. Scaff said the main goal is to be in motion, even slow motion is a good thing….for at least and hour. 60 minutes , 3600 seconds, 3.6e+12 nano seconds (3.6 times ten to the 12)… not a nano second less.

This is 3 times a week including Sundays.

Da Plan for March and April:

  • Our distance goal is 4 miles
  • We shall be running for at least an hour
  • I don’t start and stop my garmin during the runs, it gets started at the beginning and stopped at the finish….the time includes water stops and bathroom breaks
  • We will be running at a pace of 14 minutes per mile (14.0 – 14.9) actual not average pace
  • we will be stopping at every water stop to drink water
  • We will run in single file
  • we will run behind the leader
  • we will take a picture of the group every sunday
  • on our return back to base we will decide where to have breakfast
  • We will all have a good time.

This will be the game plan for March and for April the mileage will be the same except we add a little hill.

We had a great run today and everyone did great!! We ran for an hour and 13 minutes and ran 4.4 miles and burned aprox 600 calories…

If you have any questions feel free to ask me or any of the staff members.


  • Register on line for the clinic and at the same time sign up to receive the newsletter and remind your fellow runners who have not signed up
  • Next week will be the shoe talk for the beginners groups. I will talk about that when I return.
  • I will not be here for the next two Sundays but you will be in good hands, See Sandra Lisa and Lehua and Derby for directions.
  • Do your homework and I will see you in 3 weeks

Lucky 13’s by Derby Linden:

Week 2 – Keep up with your homework. Run/walk at least one hour two more times this week (Tuesday/Thursday).
We will be running to the shoe talk this coming Sunday to Running Room.

Lucky 13s Collage 03-20-2016

Lucky 13s Collage 03-20-2016 (Click to view full size photo)

Da Comment Corner:

Shoe Talks:

In case you missed it up above; March 27 (geared for beginners) and April 3 (for all others @ 9:00 a.m.) – The staff leaders will adjust the Sunday training runs to make sure you will be able to attend the event.

Training Groups:

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

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

Portland Marathon:

The Honolulu Marathon Clinic is invited to run/walk as a “team” in the 2016 Portland Marathon on October 9. To register please go to “” Sign up under Team Registration “Honolulu Marathon Clinic.” The website lists suggestions for accommodations. Panda Travel is holding seats on Hawaiian Airlines until May 1. Please contact Darla at for additional details and information. Or, you are welcome to call Darla at 808-216-0223.

See you at the water stops,