Category Archives: Blair’s Weekly Update

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

HMC Footnotes 8-5-2018

Cholesterol

Dr. Scaff spoke to the Clinic members about cholesterol, this past Sunday. You can read more about this in Chapter 35 of his book, “Your First Marathon, The Last Word In Long-Distance Running.” You can also see a summary of this talk, at: https://honolulumarathonclinic.org/2012/08/20/docs-talk-08-19-2012/

Safety Reminders:

  • Stay hydrated on the road, whenever you run carry water or stop at water fountains. Don’t wait until you’re thirsty, drink water regularly along the route.
  • Use sunscreen as directed on the bottle (30 SPF or higher) and wear sun-protective clothing because we’re out there in the sun for hours.
  • Run single-file to share the sidewalk and road with other people.
  • Run defensively. Watch out for cars and bicyclists. Give them room and don’t get into an altercation.
  • Run with other people and if you run at night be sure you’re visible with lights and reflective clothing.

Pink Group by Hao Yang (10 – 10:30 minutes per mile):

Pinks started our early part of run around 6:10 a.m. We ran to Magic Island, along the Ala Wai, and back through Waikiki. Our total mileage before Dr. Scaff’s talk was about 7.5 miles. After Doc’s talk, the Pinks continued our run to the gas station and back. Total mileage was around 15.5 miles.

Next week is the bus run. If this is your first Honolulu marathon, please make an effort to make it. The route will cover the Hawaii Kai part of the actual marathon route. Please:

  • Arrive no later than 7:15 a.m. to catch the bus and bring $3 bus fare.
  • Bring supplements and water/sports drink with you.
  • Remember, there will be no table duty after the bus run-so make sure you bring some snack/drink for after-run recovery.
  • Consider, we may have chances to buy drinks at stores, so bring money with you.
  • Wear sunscreen

The Pink plan is to run 12-13 miles from Sandy Beach – around Hawaii Kai – back via Kahala Ave.

Homework runs: 2-3 times week day runs, aiming for at least one hour each, for a total weekly mileage of 30-34 miles.

Happy running!

Silver Group by Carl Silva (10:30 – 11 minutes per mile):

The Silver Group ran 14 miles on this warm, trade wind Sunday, at an average pace of 11 minutes per mile. The group was led by Lynnae and included, Trieu, Sandra, Gene, Darren, Daryn, Derek, Rick, Michael, Kevin, and Carl.

Our run was originally planned to go out to the first beach park, but then we heard that Nelson’s Oasis was back in business. So, the Silvers pushed ahead to reach the second beach park. It was worth it! Thank you to Nelson and the rest of the Purple Group, for their generosity.

Tip: Be prepared. Carry a couple of individually wrapped hand-sanitizing wipes. If you need to make a bathroom stop or if you’re going to eat at the end of the run and there’s no soap and water, they can help you feel a little more confident about using your bare hands to eat that cookie or banana.

Runners’ High: Passing friendly people along the route, who take the time to encourage the runners.

Upcoming:

8-12-18: 13-mile run. Second Clinic Bus Run. If you plan to ride the bus, be at Paki Ave by 7:15 a.m. and bring $3 for bus fare. Lynnae and Carl won’t be running with the group.

8-19-18: 14-mile run. Lynnae will be on table-duty, and Carl won’t be there. An experienced member can Lee-d the group.

Black Group by Maile Kondo Burgey (11-12 minutes per mile):

The Black Group ran a total of 11.69 miles. Five of us got together this morning, Maile, Lei, Elaine, Ariel, and William. It was supposed to be our first 14 miles, but my lower back was not in perfect condition, so I had to make it short. However, Lei and Elaine had addition mileage from doing the early-bird run by themselves, so they made 14. Good job, everybody! I know you’re happy we’re not going up Kill Hill, anymore.

Reminder: There won’t be a refreshment table this coming Sunday, so I plan to stop by Natural Shave Ice Shop on Monsaratt on the way back if you like. Bring some cash with you so that we can have our own nice reward later!

Upcoming:

8-12-18: 2nd bus run. Meeting time is 7:15am sharp, bring $3.

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

Grueling weather conditions marked the beginning of the season’s “long-runs” for the White Group. We can no longer fake getting by without homework runs. Lack of homework will show up in performance.

We were led out by Violet, Richard, and Paris. It was also a celebratory Sunday as we were surprisingly pleased to see our long-time group catalyst Blair join us for the run. The group hit a season high of ten runners and besides our consistent leaders, included regulars, Elena, Jaime, Edee, Mika, Yuna, and George.

This week’s run tested our training, endurance, and most of all, our mental integrity. While the run was within our physical ability, the weather conditions weighed heavily on us and tested our mental toughness. We were inspired by Blair who has been out for months but was easily able to steadfastly finish the group’s first 14-miler of the season. I remain very impressed.

Thank you Nelson and the Purple Group for hosting the “Oasis”. It is truly a welcomed sight and something that motivates us to keep striding ahead. It almost gets too comfortable chatting with everyone and before one knows it, the body tightens up and makes re-start for the return run, an arduous task…ask me how I know. It really is the happening place, the place to be, the “hot spot”!! Thank you very much for your generosity and hospitality!

SIGHTINGS: On our way out, we saw former White Group runners Yumi, and Derrick at different points in their respective running courses. Best of luck to White Group participants, Danell and Janelle who will be running in the first of the marathon readiness series runs, this coming Sunday.

FINALLY: I believe this week Sunday’s run is the approximate 12-mile Bus Run, from Sandy Beach to Paki Pavilion. Don’t forget your $3.00 to ride one-way to Sandy Beach and to be on time, 7:15 a.m. Buses leave promptly at 7:30 am.

See all of you on Sunday!

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

The Blue Group had 13 runners starting out after Dr. Scaff’s talk about Cholesterol. It was another clear and hot run. We were hoping for rain, but just got a little sprinkle. The group made it out to Nelson’s Oasis to turn around for our first 14-miler. Thank you for providing us with Gatorade, watermelon, and all the wonderful treats. Thank you to Norm and Helen for the great treats at the finish. It really was gourmet meal with your mini omelets, soybeans, boiled peanuts, fruits, and sandwiches.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

Green 15 by Lou Crompton (15 minutes per mile):

Dr. Scaff spoke cholesterol, today, and I’m glad my total cholesterol is a reasonable number – and HDL/Cholesterol ratio is 2-3; it must be the exercise and good diet – plus those M&M supplements I take.

The Green 15s had nine in the starting blocks – still missing some of our “usuals” – we know who U R and miss you. Since last week the Garmin tripped to 12.00 as we stepped off the sidewalk for refreshments, today we went for 12.5 and another visit to Beach Park 2 to see if the “oasis” would reappear. OMG! Nelson’s Oasis was busy as more groups are bringing up their mileage and making it out there. Thank you Nelson & Marsha.

We got back today and the Garmin said 12.54 miles in 3 hours 14 minutes, so the 15 team did a 15.4 minutes per mile pace. Thanks, to Helen & Norm for the refreshments back at Paki Ave.

Next week we’ll take a little break in mileage and go on a bus ride! Everyone show up at 0715 and bring $3 or more. It’s a tough call how many buses to order. Some years you get a real stickler of a driver who says no standing and only two people to a seat; other times we go out standing-room-only and three in a seat. Tune in Aug 12 for the current episode. We’ll plan to come back via the marathon course from mile 15 (HI. Kai Dr. & Kal. Hwy.) to the Queen’s welcoming statue, to practice our finish wave and smile. Heads up – on the return, there’s been no water fronting Holy Trinity Catholic Church out on Kal. Hwy.

Sweet 16s by Annette Hayes (16 minutes per mile):

The Sweet Sixteens enjoyed the breezes and the brief sprinkles of rain that helped to off-set the warmth of the sun. Some of the regular water stops have not been operational. We greatly appreciated the “doggie water stop” on Kilauea Ave. The owner was putting out fresh cool water in his Igloo cooler when we got there. Talk about the pause that refreshes…!

Our turn around point was Wailupe Park, making our trip 13.5 miles, once we made it back to Paki Ave. and the snack table. The assorted fruits and snacks at the table are always a treat. Thanks to all the table volunteers.

Next week is the bus run. The clinic will start at 7:15 a.m., so we can board the bus by 7:30. The cost is $3 to help pay for the bus. Any donations will be welcome, as the Marathon Clinic is a non profit organization. Remember to bring your own water and snacks.

HMC Footnotes 7-29-2018

Mental Toughness by Carl Silva

There have been many articles written and anecdotes shared about the stress-relieving benefits of running. Some say it’s the increased production of endorphins. It could also be the alone time you get because all your friends think you’re crazy when you ask them along for an easy 10-miler. Either way, running does seem to help us feel better. However, there are so many parts of training for a run a long-distance race that contribute to the health benefits and peace of mind gained by our selected sport.

Runners develop a mental toughness that may keep them from being too bothered by the little things in life. Not only is their time on the road considered training, but also the activities that lead up to and follow a run. Training truly begins on Sunday morning when the alarm goes off on a day when all your friends and family are still sound asleep and planning to remain in that state for at least two more hours. But you, the runner, bravely face an alarm, testing your resolve not to gently press the snooze button with a sledgehammer. If you pass that test there’s the next one, the race against the clock to follow whatever odd routine you may have to seat yourself on the porcelain throne and have a successful movement before you leave the house, so it won’t happen on the run. With that done and one eye just beginning to open and gain focus, you need to put together your running outfit, checking with the sniff-test to ensure it still hasn’t been overrun by the accumulated B.O. that every runner is too familiar with in tech fabrics. Now all that’s left is to untangle that shoelace that seems to get knotted only on the days when you’re running late. Dealing with those things is the warm up, to test tolerance and determination.

Following the run, training begins in the area of humility and patience. Of course you still have a life outside of running. Non-running friends and family who want to get together very soon after a Sunday long run for brunch, can be viewed as “trainers” because they push our limits. Of course runners know the importance of keeping strong family ties and friendships, so we continue the push. We hold back our need to rest and waddle back to our cars as soon as we’re hydrated and stretched out. The men, calmly and humbly, deal with the realization that because their legs are so stiff, they have to enter thier cars the way a woman in a short skirt has to; rear backed into the seat, knees and ankles together, as they twist their bodies to gracefully get into position to rush home, shower, and change, as they tell themselves “this shall never be mentioned to the other guys!” Then once you’re at the family gathering you learn to ignore the looks of wonder and semi-disgust as you pile your plate full of food to replenish the thousands of calories scorched, just hours before. That pan of breakfast bread pudding is just right to replenish our depleted glycogen! Luckily by that time, there’s more blood in our feet than our brains, so who cares what others think!

Yes, running brings many people peace of mind, and it’s worth every early morning and rushed schedule to continue this sport. So, keep pushing through the miles that build your mental toughness, and enjoy the stress-reduced lifestyle you’ve earned.

Pink Group by Hao Yang (10 – 10:30 minutes per mile):

This Sunday, some pinks began our last 14-miler at 6:15 a.m. We ran along the Ala Wai, around Magic Island, then back to the Clinic through Waikiki for 6.5 miles. After the talks, we were joined by other Pinks and we dashed to the gas station and back, for an additional 8 miles to give the Pink group a total of 14.5 miles.

Next Sunday, August 5, we will meet at the Clinic at 6 a.m. We will run to Ala Moana Park via the Ala Wai, around the main park, then back to the Clinic through Waikiki for 7 to 8 miles. We will regroup and meet up with other runners and run another 8 miles, to the gas station and back. Our Sunday plan is 16 miles for the month of August.

Homework runs: 2-3 times for week-day runs, aiming for at least one hour each, for a total weekly milage of 30-34 miles.

Happy running!

Silver Group by Carl Silva (10:30 – 11 minutes per mile):

The Silver Group ran 12.5 miles today, at an average pace of 11 minutes per mile. The group was led by Lynnae and included, Lee, Cody, Lance, Asami, Sandra, Gene, Julie, Darren, Daryn, Derek, and Carl. We were blessed with a clear sky and cooling trade winds, but it was still a warm day, so we didn’t miss our water stops.

The Silvers were pleasantly surprised to see returning, running friends, Asami and Cody. Asami, who is visiting from Okinawa with her family, joined us for half of the run. Cody just returned from boot camp on the mainland and he ran the entire distance as though he’d never left. The runs seem so much easier when friends return to train with us.

Tip: Now that we’re up to 12 miles and headed to 14, you might want to try out your running strategies in a few races. This will help you get used to the race environment. You can practice keeping a cool head during the rush of excitement at the start of a race that may make you run much faster than you normally do, causing you to burn out too quickly. You can develop a routine to help you get ready on a race day. You can also get an idea of what your race-pace feels like. Keep it safe but try some new things with caution to gain valuable experience before the marathon.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between. Remain disciplined here, and the Sunday runs will be easier. Remember to hydrate Saturday to help sustain yourself for the Sunday run.

The runners’ high moment: Running through a sprinkler on a breezy, but hot day.

Upcoming:

  • 8/5 – 12+ mile run, with Kahala Avenue heading to HQ. Will need to start earlier, 6:20 .am.
  • 8/12 – Options: (1) Bus Run #2; (2) Silvers Special Run from Hawaii Kai Dog Park starting at 630am; (3) Boca Hawaii Norman Tamanaha 15K, race #1 of the Marathon Readiness Series (leaders will be at the race).
  • 8/19 – 14 mile run

Obtaining race experience before Marathon Day is highly suggested. Here’s an upcoming race to consider: Hickam Half Marathon. This is a nice flat run. Around 750 runners. Shot gun start with a chip finish line for time. It’s an open course, so there may be cars on the road too, but given the time very few cars. Runners will need base access or be escorted in.

The 12th Annual JBPHH Half Marathon is on August 18 at 5:30 a.m. Entry fee until July 29 is $35 (includes a t-shirt). July 30 to August 17 is $45. Race day is $55 cash only. Info at jbphh.greatlifehawaii.com. Register at active.com.

Black Group by Maile Burgey (11 – 12 minutes per mile):

The Black Group ran a total of 13.61 miles. Four of us started early our early-bird run, then went another 10 miles after we met up with the rest of the group. The conditions felt so heavy today. We weren’t quite sure why, because of VOG or what? However, we finished Kahala Kill Hill and expect to increase our mileage to14 miles in August. Time goes by so fast!! Be prepared for the longer distance running by doing your homework.

Upcoming:

  • 8-5-18: I’ll be in charge of the Merchandise Table, so please do an early bird run without me, if you want.
  • 8-12-18: Meet at 7:15 a.m. for the second bus run.

White Group by Russell Uchida (12 – 12:30 minutes per mile):

The “CORE” White Group, eight-members strong, persevered through another brutal Sunday. We were led out by leaders Richard, Sam, and Violet with White group members Elena, Mika, Yuna, Danell, and Jaime in tow. Along our route, Scott merged with us at Diamond Head hill/Triangle Park. We were appreciative of the strong trades that helped to keep us “cool” as well as provide a tailwind boost when we needed it the most; on our way back to Paki Ave. Those that could keep up with Violet and Yuna’s outstanding 11:00 minute pace did so, while the rest of us continued on with our sure and steady 12:30 minute pace. We finished up the last Sunday of the month with Kahala Avenue, ensuring that we had enough reserve to finish at a respectable pace. Steve from the Pink Group joined us for a short stint as he is nursing himself back from an injury. He found his recovery was better than expected and he was soon gone in a flash!

Shoutouts: We miss all of you who have somehow forgotten your way to Kapiolani Park-Paki Pavilion or forgot which day that the “Sunday” Honolulu Marathon Clinic is held: Blair, Sara, Malia, Paris, Edee, Monika, and the rest of you…… Although, we did see some breakthrough at the end of our run as Monika & daughter made a guest appearance at Paki. Hopefully, in spite of the way we looked after our 12-miler, we provided some motivation for Monika to come out and lead the group once again. The rest of you, please google-map Kapiolani Park to help you find your way to the starting point. Set your alarm clock for 6:00am and “just do it”!! This goes for you too Dwight and Robert “Bob.”

Sightings: We did see Janelle finishing up her early morning readiness training run.

As hope springs eternal, the White Group will hope for cool brisk trades with intermittent sprinkles of rain on Sunday. Don’t forget the sunscreen, sun glasses, water, and gels.

Side Note: My current shades are on its last leg, so if anyone has a connection to Oakley’s at a discounted rate, I am all ears! Speaking of ears, don’t forget to sunscreen your ears too!

See all of you on Sunday!

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

This morning there were 13 of us that started out after Dr. Scaff’s talk. I finally made it out to Wailupe Park for our six-mile mark to turn around and complete a 12-miler. It was a beautiful clear day but also very hot. We welcomed two new members, Eric and Mark who have committed and entered the Honolulu Marathon.

Our group pace is 12.5 to 13.5 miles per minute, and we are running 12 miles for our long runs this month. We welcome anyone wanting to step up from the beginner’s group into our intermediate group.

Green 15s by Lou Crompton (15 minutes per mile):

Pacing was Dr. Scaff’s subject today, and it is such a blessing for our people to train with the HMC that teaches us to develop a certain pace that just feels right. You don’t need an app or watch. You go out, come back, and you complete the distance at your pace. For us, it’s always about a 15 minutes per mile pace.

Today we only had nine in the Green 15 gang, and it was some regulars who were AWOL, while first timers showed up. Those who did show up, witnessed a miraculous event. Wow, what a great thing that happened today! The Greens were meandering out along Kalanianaole Hwy. and came upon this beach park. It looked like a regular beach park out there by Puuikena, but to our surprise this man just appeared out of nowhere and he started handing out Gatorade and chips. I mean it was like a mirage or maybe even an OASIS. He told one of our new ladies his name was Nelson. So, we shall call this place Nelson’s Oasis. Thank you, Nelson. Apparently we were the first group from HMC to visit this Oasis this year. Try it, you’ll like it!

We had a real treat when we returned to the park. Our goal today was 12 miles and just as we stepped off the sidewalk onto the grass, Garmin changed from 11.99 to 12.00. Time was 3 hours 8 minutes, so pace was in our 15 minute per mile range, again.

Big Mahalo to Ron for his ample spread of goodies.

Upcoming:

8-5-2018: Very similar route, but we’ll call it 12.5 miles.

Blair’s Weekly Update 12-03-2017

Doc’s Talk:

Dr. Scaff gave his year-end talk on preparations, process and completion of the Honolulu Marathon. For first timers, these formulas are “tried and true” and have a 40+ year history of experience and success. Along with thousands of clinic graduates, our lives have been transformed to become much healthier individuals as well as marathon finishers!

Table Duty:

Thanks this week goes to Pam and Bob. Bob filled in for Cliff who was out sick.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. We’re ready, and Doc gave a pre-marathon talk. Several points bear repeating: don’t wear, eat, or try anything new on race day. We’re ready. We prepared, and it’s going to be fun. Have a plan A and a plan B and do status checks to see how we’re feeling. Most of this is mental, and feel good about the hard work you put in all year. We have a post marathon party at Gordon Biersch on December 11 and a picnic on Sunday December 17. Please contact Jeff Beard to register as staff for next year. Have fun! :O)

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

12.03.2017 Last Sunday Run 8 miles

Today was final fun run day to check some more points on the route for da marathon! Maile, Grace, Miharu, William, Masako, Heidi, Bethany, Anna, Ron, Hannah started last run. So much memories came by in my mind and so proud you guys made it.

Heading to Aloha Gas Station, coming back on Kahala Avenue and finishers line like rehearsal.

Big Mahalo for joining Black Group even though I just started in May. I’m such a lucky person to have these wonderful membersヾ(*´∀`*)ノ

From now on, don’t get injuries or catch cold. You did great practice already, so just keep it relaxing for prepare next Sunday!

Ser you on Thursday at 5 p.m., picking up da packet. If not, Friday carbo loading party at Jack’s house. If still not, see you on Sunday!

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

Very crisp, cool, ideal running conditions repeated itself for yet another Sunday. If the weather repeats itself for marathon Sunday, then we will likely see some personal record setting times!

We were led out of the park for the final time this season by leaders Russ H., Sam, and Richard. They were followed by a loyal following of White Group runners that included: Jaime, Elaine, Neille, Ariel, Elena, Derek, Marina, Scott, Mika, Yuna, and George.

At Triangle Park, Russ H. spoke about our race day prep and expectations. We also decided that we would meet at the Ala Moana restroom from around 4:00 to 4:15 am or so where we can relax and share energy with other white group runners, then casually walk over to the start line. Russ H. provided a few additional tips on using a running light, carrying extra tissue in case of an emergency, and using gloves when applying vaseline. There was also mention of being aware of discard trash bags, clothing, and other miscellaneous rubbish on the route, as it can pose a trip hazard.

Congratulations to all of you on your hard work and perseverance! Your diligence and HMC training has positioned you to successfully finish the marathon; now it is just a matter of how fast you want to finish. As Dr. Scaff mentioned in his talk, stick to your plan and you will be successful.

For first time marathon runners, after you finish the race, don’t forget to partake in a malasada and banana at the tent near the parking lot. The tent with finisher’s shirts is smack dab in the middle of all of the tents. There is usually a souvenir tent that sells most of the running souvenirs, etc. and is usually kept up for an additional day following marathon Sunday. This year’s clothing sponsor is Vicente. I am excited to see what this designer has to offer. Walk around, relax, and enjoy the moment. You have definitely earned and deserve to enjoy yourself!

There will be a final short 4-mile run on the Sunday following marathon Sunday. For more details, please check the HMC website and/or this newsletter.

See you on all bright and early on Sunday!

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

There were only 10 of us in the Blue Group this morning. So nice to see Leader Andy for a walk and letting us know he’ll start with us Marathon morning. Most of the group finished our 8 miles under 12-minute pace. My bad we’re already excited. I told members the importance of keeping your pace and holding yourself back when the fireworks start. Jack’s graduation speech was so touching. I know the Blue’s will run a great Marathon! See you race day, most Ewa bathrooms at Ala Moana Park.

Beginners:

Sweet 16s by Annette Hayes:

Dr. Scaff gave the final instructions to prepare us for the Marathon. Thank you, Dr. Scaff and Donna for your support and dedication to the Marathon Clinic. Today, thirteen Sixteens did a “short” 8-mile walk. We were joined by our friend, Koga, from Japan. The weather was perfect for walking. We are hoping for another perfect day next week. Our group will be meeting next Sunday at Ala Moana Beach Park, at the bathrooms Ewa of the tennis courts, at 4:30 a.m. We have trained a long time for this. You are ready!

Thank you Pam and helper Bob for the onolicious mini quiches and oatcakes. Made with TLC.

Green 15s by Lou Crompton:

You can tell it’s going to be a long talk when Dr Scaff uses notes… but they are to assure he includes all those important points and helpful hints (and the same jokes). Really appreciate all his directly applicable info. Let’s recap weather – 3 wks ago bad weather, 2 wks ago good weather, 1 wk ago bad, and today good… so with that cycle, what is in store for next Sunday?  We go – rain or shine.  Green Team meets at AMSC SW1J at 0430. We’re going to finish at 6H 34M avg so we should form up under the purple banner [6-30+]. Today for a last tapered route our 22 person crew only did 7.5 miles, but that included jogging up the Kilauea Hill @ KCC, a pass of AG and a return via our usual 4W stop & Kahala Ave. (just because they are tough and that’s how we’ve been training since March) in a time of 1H 49M or 14.5 pace. Our newbies are so changed in fitness from Day 1 – it’s like night and day. Our fearless leader likes to single out 1 green one each year and reward that person with an award… our 2017 recipient is SuperGirl Emma… she is 10 yrs old! Our walks / jogs started at 3.7 miles up to a max of 18.6 mi and this little girl not only matched the adults, she often sprinted to the finish. Geez, when I was 10 I was skipping around the school playground at recess. Photo atch is of SuperGirl Emma with her “trophy” at home with mom Allison (also a green team member). Mahalo plenty to Pam who filled in hosting table duty … great spread with almost no notice. Hope to see many of you at the carbo loading party and then next Sunday for the long run. Aloha.

Doc’s Carbo Loading Party:

Friday, December 8 at Doc’s house from 5 – about 8:30 p.m.

Gordon Biersh After Marathon Party:

Monday, December 11 starting at 6 p.m.

Post marathon picnic:

Sunday, December 17; 7:30 Potluck; participants can go for a short run then back to park for picnic.

Finisher’s Tent:

The clinic will not be sponsoring a finisher’s tent (due to cost), but participants are welcome to refreshments for $15 and massages for $15 at the Mid Pacific Road Runners tent.

Da Comment Corner:

Have an incredible experience in the marathon and accomplish all that you’d like to accomplish. Enjoy the experience and see you all at the finish!

See you at the water stops!

Blair

Blair’s Weekly Update 11-26-2017

Group Reports:

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

The advanced group welcomes everyone. Today we ran from 15 to 18. Next week we meet at the Kahala Aloha gas station at 0600 to enjoy Doc‘s talk and continue tapering. :O)

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

The Red group went out on Sunday with Steve, Jesse, Chris and Karla for an 18-mile run starting at 5:30 a.m. from the second beach park. We ran at about a 9:30 pace for a total running time of about 2:50:00. It was a great day for running, especially with a nice early start and some clouds.

This is the start of our tapering, and we’ll be running through the downtown area to see the Christmas lights next Sunday. We’ll meet near O’Toole’s at 6 a.m. to start our last long slow run before the Honolulu Marathon.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

Pink ran 12 miles this morning to the starting line of marathon. We visited marathon meeting place and talked about race day experience and carbo loading party. It was chilly, windy and rainy with several appearances of rainbow- a perfect running day.

Next Sunday, Pink will meet at 6:30 a.m. to run 5-6 miles. We will be back in time for the very important talk. After the talk, Pink may run another 2-4 miles, or not.

Homework: 2-3 weekday runs no longer than 8 miles each. Totally mileage of this week should be 20-25 miles.

Rest well and stay healthy! Enjoy the tapering!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group turned out for a chilly, downtown run today, to familiarize ourselves with the front end of the Honolulu Marathon course. Lynnae, led Cody, Lee, Jun, Speedy Joe, Lance, Daryn, Paul, Rick, Koko, Melissa, Terry, JT, Kin, Frances, and Carl. Aside from a couple of short periods of rain and gusts of wind, it was a nice run that blessed us with lots of green lights along Kapiolani Boulevard so we wouldn’t have to stop too often.

Today was a day of welcomes and farewells, as we saw Paul return to the group for the first time since Spring. It was as though he’d never left, with the familiar good humor and entertaining behavior. However, we also said farewell (for a short time) to Cody as he heads off to boot camp and training for the next eight months. We wish him all the best as he begins a challenging and worthwhile career.

Homework: Taper Time! Target 15% reduced miles this week with no more than one-hour, easy running in the final week before marathon Sunday. The ability to run marathon is in you already. Now is the time to let your body recover from all your hard work and protect that marathon training you put in. Keep running, but keep it easy with a slower pace and reduced miles, up until the big day.

Tip: “Nothing new on race day!” is a cardinal rule for marathons. Everything you plan to wear, eat, and drink during the race should have been tested and proven to be something you work well with. Nine months of diligent training, can be ruined by the simple act of eating something you’ve never tried before or wearing a brand new outfit or shoes for the race. Don’t do it. Stick with what you know works.

The runners’ high moment – Getting to run and become acquainted with a diverse group of people, who each bring something special to the group and makes Sunday training such a great experience.

Upcoming:

  • 12/3/17: Last Clinic Run before the Honolulu Marathon. Eight miles along the downtown portion of the route. Bring your water to stay hydrated water fountains are scarce.
  • 12/10/17: Race day! Have fun and enjoy every part of it.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

I wasn’t sure before I came to the park this morning if we really go running but the weather got better and we kept going. Maile, Miharu, Heidi, Bethany, Masako, Anna started Kap Park to head out to downtown route.

It was so much fun to run with group to introduce the first part of marathon!

Today was like sightseeing run, starting from Kap Park→Aloha Tower, Statue of King Kamehameha, Honolulu Hale, Ala Moan Center Santa, Hawaiian Statue in Hilton, Statue of Duke Kahanamoku!

Also, showing many important points of the marathon route like water points, bathroom etc. Getting excited to participate this year’s marathon!!

Lastly, big mahalo to Dean and Stephany waiting for us to provide refreshments! So happy and enjoyed fruits and fresh sandwiches!

Next week will be our 2017 season last Sunday run, meeting @7:39 regular place.

We’ll celebrate ourselves on the way back from Kahala Gas Station, so bring some money for having another fun time!

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

Weather conditions were superb for those that challenged the crisp and cool north winds that surrounded us.

Russ H. led us through the entire run and since we programmed in eight (8) miles, he stepped up the pace just a fraction to keep everyone on their toes.

A blended White and Blue group included: Russ H., Jaime, Elaine, Neille, Ariel, Elena, Mika, Yuna, and George. We were joined by a handful of Blue Group runners that included, Derek, Mark, Erica, and a few others whose names I did not have the opportunity to ask from them.

At Triangle Park, Russ H. reminded the group about a few more important points including race day meeting place, carrying some type of light to use while in the porta potties, using Vaseline to minimize chafing and dialing it back a notch or two in training over the next two weeks to keep the legs fresh and ready and not exhausted-and rebuilding.

Mid way through the run, we were excited to see Sam cruising on by in his van to check on our physical condition and to provide anyone needing a ride back to Paki. Fortunately, everyone seemed strong and did not require assistance.

Congratulations to White and Blue group runners for diligently doing your homework runs! We tackled Kahala Avenue at a brisk pace and without stopping! Everyone looked fresh through the end of the run! A job well done!

One more Sunday clinic run. Expect a short comfortable run. Keep alert and mindful of the uneven sidewalks to avoid trip and falls and most of all, and dial it up two notches on social conversations with your fellow runners as this will be your last opportunity to carry on a relaxing social conversation before marathon Sunday! Take in everything on this last run and enjoy the moment, enjoy the camaraderie!

See you on Sunday! (This means all of you absentee runners, too!)

Beginners:

Buff Walkers by George Ushijima:

We walkers did our downtown route today. There were 7 of us starting our route to downtown and back (Susan, Veronica, Shar, Ernie, Rob, Ron, and George). We saw the start line and the bathrooms, including helpful hints about the line for the loo. Where to watch the fireworks and how to start. We kept our pace very slow and steady as this was a very informative walk. After going down Ala Moana, we took a turn at Nu`uanu and then a right down King Street. We passed Iolani palace, where the first water stop will be and continued on to Kapiolani making the turn on Piikoi. We turned left onto Ala Moana and headed to Waikiki. We got to Kalakaua and reached the Waikiki Police Substation and made use of the facilities there. At that point we turned back. We got to our cars and had some refreshments. What wonderful day as long as you ignore the fact that it rained a lot. There were lots of ponchos, jackets and umbrellas appearing. Your homework this week should be easy and light (10 to 12 miles). Next Sunday is the last Marathon Clinic before the marathon. We’ll be going easy then (4 – 6 miles). There’ll be no homework that week, just going down to the expo to pick up your packet.
Enjoy!

Sweet 16s by Annette Hayes:

Two more weeks before the Marathon! Brisk winds, overcast skies, and brief showers did not hamper the Sixteens from their 11-mile journey today. Pam, Harry, Linda, Macy, Betsy, Kathy, Harriet, Harry2, and Annette enjoyed the walk as we chatted away, making the time go faster. We came together many months ago with the goal of completing a marathon. We have now made new friends and healthier lifestyles. Can’t wait to do this again next week and the following week.

Congratulations on all who completed the Turkey Trot. Not to miss next week: Dr. Scaff will give his final talk on what to do in order to have a successful marathon experience.

Green 15s by Lou Crompton:

Wow, what a difference a week makes… 19th was great and today was… well, let’s be thankful it wasn’t a hurricane. We had 17 green ones at the start line which is remarkable – people coming in from west side of Oahu and elsewhere in wind & pouring rain… real dedication! We continue to taper and only went out for a ten miler – 10.2 if anyone is counting – but thanks to winds on our backs & recently learned “no work” methodology, and despite using our regular Kahala Ave approach, we arrived back in the park with a 14.5 pace… that’s OK… we’re going to meander around downtown HNL on marathon day jammed in like sardines with about 30,000 of our closest friends so we’ll start out less than our 15 pace. As we reach Paki and our normal Sunday start point, the distance will be just like our previous 30K. So we are in excellent shape to finish the marathon with our targeted pace and time. Regardless of what Green Team members wrote for an est finish time on the application before your HMC training, you will finish about 6-35 on marathon day. We’ll stick together and do it – just like any other Sunday. Mahalo to Dean and his numerous helpers for the very nice refreshment tables. Next Sunday is the training day before graduation… sort of like old HS days… right before graduation they had Class Night or Awards Night… well, so do we. All Green Team should make a special effort to attend next Sunday… who (you?) will be receiving our pace leader’s memorable award?? Continue your weekday effort re homework. Aloha.

Da Comment Corner:

“Spurt Running”

Unlike the disciplined approaches of Galloway’s run/walk system and others espoused in Runner’s World, I have “found”(as I’m sure many of you might already have) a system that combines run/walking to a much more “indolent and comfy” level, especially when one is injured, lacks proper training, or in general laziness mode. I frivolously call it the ‘spurt system” – I run as much as I can, without regard to pace or distance and walk when needed – all based on how my body feels at any particular time.

The next chapter – Marathon “Spurt” Running…

See you at the water stops!

Blair

Blair’s Weekly Update 11-19-2017

Table Duty:

Many mahalos to Green team leader Lou and his wife for all of the great munchies at table duty.

Group Reports:

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

The advanced group welcomes everyone. Today we did an easy 18+. We meet next week at Kahala gas station at 6 a.m. to start tapering. At this point we’re in great shape for the marathon. Keep up the homework runs, don’t get sick, and don’t get injured. Remember, a very small percentage of humanity has the courage to line up for a marathon, and finishing is a great accomplishment. Feel great about the many miles of hard work preparing for your marathon, and have fun! :O)

Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)

Unyong, Lorna, Dodge, Micha, Cassie, and Hao ran 5.5 miles before Dr.’s talk. Joined by Kong, Phil, and Kwan, Pink ran another 8-ish miles. Overall, Pink ran 14-ish miles total.

On Thanksgiving Day morning, we will run Turkey Trot 10 miles..

Next Sunday, Pink will meet at Clinic at 6:30 a.m. We plan to run the beginning part of the Marathon (our route: Ala Wai->Magic island->Ala moana street side (Marathon morning meeting place)->IBM Building (Marathon starting line)->Ocean side of street till Nuuanu ->back to Ala Moana park beach side->Kalakaua Ave. ->Kapolani Park). The route will be between 10-12 miles.

Homework this week: run another 1 or 2 runs for a total of 10-12 miles. Your weekly total mileage should be around 30 miles.

Run safe and stay healthy!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group did it’s last long-run of the season. Our leader, Lynnae, led Speedy Joe, Daryn, Tuan, Paul, Kevin, Rick, Koko, Lance, Trieu, and Carl along the route on this beautiful, cool day. It was as though the temperatures had dropped just to congratulate us all on the hard work we’ve put in this year to successfully run the marathon.

The Silvers started from Kahala at 6 a.m., running out to the first beach park before making a u-turn to head back to Kapiolani Park. We ran Kahala Avenue to keep ourselves familiar with the section of road that many marathoners dread and find the most challenging part of the course. Our run also took us up Kalakaua Avenue to practice our marathon finish. The total mileage for the day ended with 16+ miles for most of us, with an average pace of just under 11 minutes per mile.

Homework: Taper Time! Target 10% reduced miles per week with no more than one-hour, easy running in the final week before marathon Sunday. The ability to run marathon is in you already. Now is the time to let your body recover from all your hard work and protect that marathon training you put in. Keep running, but keep it easy with a slower pace and reduced miles, up until the big day.

Tip: The major focus on the physical training is done. Now you have to be prepared for the psychological aspects of this long run. The most helpful thing to have with you on race day is a positive attitude. Keep good thoughts in your head while you run, absorb and become part of the excitement that day. Be patient with other runners on the course and wish them well in your thoughts. When the last four miles come up and your legs are aching, smile. The act of smiling will give you a boost. If it doesn’t, at least it will get everyone around you thinking that you are the most awesome athlete, because when they’re hurting, you’re in such great shape that you can put a smile on your face and enjoy this race.

The runners’ high moment – Having such a great group as the Honolulu Marathon Clinic to train with, because: 1) It’s members wave and smile to one another all along the route; 2) Nelson’s Oasis is such a refresher on long-run days; 3) The picnics share so much fellowship amongst the runners; and 4) Our individual groups really help motivate each other.

Upcoming:

  • 11/26/17: 12-mile run. Meet at Kapiolani Park at 7:30 a.m. We will be running the downtown portion of the marathon route. Carry water, as water stops are few and far between.
  • 12/3/17: Last Clinic Run before the Honolulu Marathon. 8-10 miles along the downtown portion of the route. Bring your water to stay hydrated water fountains are scarce.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

11.19.2017 Tapering 14 miles

Early birds, Maile, Miharu, Heidi, Masako, were getting together at 6:30 a.m.. Just light run around da park..

Then went out to Kahala with Grace and new comer, Sachiko, visiting from Australia joined us. Wow, we were all ladies today, yes we’re strong ladies ᕙ( ˙-˙ )ᕗ Went through Kahala Kill Hill under 10 minute pace. Felt getting more strong!

Finshed around 10:15. Now, we don’t feel10 miles is nothing, hehe (´>∀<`)

Next week is unofficial clinic, so meeting at 6:30 a.m. in Ala Moana Park Magic Island First Bathroom. I’ll lead you to downtown route.

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

There was such a small turn out this morning. I wonder if that many people did the Kaiwi Channel run Instead? There were only 6 of us in the blue group today. We ran out last long run 14 miles out to Nelson‘s Oasis. We said our thank you to Nelson and the crew because we will probably only do 12 miles next week Sun. Thank you to Lou and his lovely wife for making us organic muffins that were so moist and tasty. Also a great variety of fruits, so healthy for our bodies. Please come out to run the Turkey Trot race this Thurs. We need more participants to keep the race going. We held our 12:30-13:30 pace, it was tough for me because I didn’t run the last 2 weeks of my vacation. Hope to see you all Thanksgiving morning.

Beginners:

Buff Walkers by George Ushijima:

We’re walking down to the wire. In less than 3 weeks, it’ll be the Marathon. We were treated to wonderful weather this Sunday. Sunny, cool and with a breeze. We can only hope we’ll have that kind weather on Marathon Sunday. We were on the slow side doing our 10.5 miles in 3 hours and 17 minutes. It’s better than 19 minutes a mile. But at that rate, we’ll finish after 1 p.m.

This Thursday, there’ll be the annual Turkey Trot at the Kapiolani Bandstand. Be there early to help if you can. It is much appreciated.

Next Sunday there will be a regular Clinic, but the Walkers will meet at the figure 8 parking area next to McCoy Pavilion in Ala Moana Park at 7 a.m. Sunday 11/26/17. We will go to the starting line, go the exact route for the Marathon for the first 6 miles. 4 miles will loop us back to Ala Moana Park and the extra 2 miles will be through Waikiki and back to Ala Moana Park. We’ll be pointing out the tips you should know for beginning the race.

See you There!

Keep on Walking!

Sweet 16s by Annette Hayes:

Three more weeks until the Honolulu Marathon. Today was another perfect day for our group to be out on the road. The faithful included Pam, Harry, Linda, Chien Wen, Kathy, Macy, Annie, Grace, Harry 2 and Annette. The cool breezes and comfortable temperatures made us want to go all the way to Hawaii Kai, but we stuck to the tapering schedule. After all our hard work to train our bodies, the last thing we want to do is to get injured. Our turnaround point was Wailupe Park, then back to Paki Park, completing 11 miles.

Thank you, Lou and your lovely wife for the refreshing fruits, sandwiches and snacks.

Green 15s by Lou Crompton:

We can only hope & pray that marathon day will be as nice a day for a run… sunny and cool today with just a little drizzle in sporadic areas. Green ones had 14 at the start and Lou had table duty – so instead of the usual / harsh Kahala Avenue return route, kindler, gentler, compassionate Dr. Susan led the gang back via Farmers Road for the first trip along that path (and they liked it). Overall distance was a tad over 12 miles and Miss Sharlene pulled in right at 1100 for a pace of ’15’ m/m… did she jog up and over DH lookout again? Mahalo to Nelson for having the oasis open… that was our last visit of the year. Hope all HMC enjoyed the the goodies at refreshment tables – including organic muffins and fruits… your arteries didn’t get clogged today. The black things in the muffins were raisins or berries… but if it moved, it wasn’t… Next Sunday green team will go out for a 10 miler… be aware there is a little run (5K + keiki) in the park at 7 a.m. so parking may / may not be problematic. Then December 3 we’ll simply use AG as a turn around. Keep doing homework. Aloha.

Da Comment Corner:

Taper, taper and taper…

See you at the water stops!

Blair