Category Archives: HMC Footnotes

Weekly update by Carl Silva, Silver Group Leader. Also has content from the Beginner and Advanced Group leaders.

HMC Footnotes 7-22-2018

Running Buddies by Lynnae Lee

Running buddies are the best and become an invaluable resource throughout the marathoner’s journey. Who else is crazy enough to put in the same hard work, dedication, and is willing to hang around your sweaty, stinky self as you rack up the miles? Running buddies will talk your ear off and maintain an intellectually stimulating conversation to make the hours and miles seem much, much shorter. Running buddies can understand your passion, determination, and drive to endure when others can’t. They provide reassurance that you’re not crazy. Running buddies will encourage you to be a better version of yourself. You can never have enough of them, and you can never repay them enough. They are as necessary to your training as shoes and supplements. Let’s face it…no one wants to do a long run solo. Even the best that ear buds can supply gets boring after a while. But a running buddy will always keep the training interesting. They know the right time to deliver a laugh, a point of encouragement, or a good suggestion for the next pit stop. Never underestimate the power of a running buddy. Be grateful for your running buddies, and remember, the only way to repay them is to pass it on. As Dr. Scaff says: “We are all friends who just haven’t met yet.” Indeed, we are running buddies waiting to share the course.

Shoebox and School Supplies Collection

A big mahalo to those who donated shoeboxes and school supplies! Your generosity is greatly appreciated. Those shoeboxes will have another life as they are specially prepared for delivery to children in a foreign country this Christmas. The next opportunity to donate will be 8/19. Donations can be left at the snack table. Aside from school supplies, toiletries, tooth brushes, bar soap, toys, and stuffed animals are also appreciated. No liquids or breakables, please, and new or gently-loved items are preferred. For more information, please contact Lynnae.

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

Some Pinks started their morning run at 6:15 a.m. We ran to Magic Island through Ala Wai and back through Waikiki. Joined by some other Pinks, the group continued to the gas station and back, for a total mileage of 14.5.

Next Sunday (7-29-18), we will meet at 6:15 a.m. to run to Magic Island and back. After the talk, we will run another 8 miles to the gas station and back. We will run 14-15 miles total. Bring some type of energy supplement (gel, pretzel, gatorade etc.) for this distance. It is a good time to try different energy supplements.

Homework: 2-3 weekday runs, at least one hour each. Weekly totally mileage: 26-28 miles.

Happy running!

Silver Group by Lee Sonomura (10:30 – 11 minutes per mile):

The Silvers had 5 runners – Julie, Sandra, Gene, Trieu and myself. Lance met us just past the gas station for the run into HQ. Weather was nice at the start, but it did get hot and humid on the run in. We did only completed 10.5 miles. We ran the dog park and no baby Kilauea. I cut my run short for a family event and the group decided to follow me. Without Carl and Lynnae around, the group took a much desired break from the hill.  No big runners high. But we all enjoyed the moment – we were just happy to be done.

Side note: The only water at Wailupe Beach Park is in the women’s bathroom. The water fountain hasn’t been fixed yet.

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: Seeing former running buddies return to training, and catching up as if time stood still.


  • 7/29 – 12+ mile run with Baby Kilauea, but no shortcut from Triangle Park. After the nice break on 7/22, Silvers better be ready because Carl and Lynnae will be there!
  • 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.
  • 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 Register at

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

Total mileage → 13.59 mi including early bird run. Welcome back Lou, and welcome to Kat & Matt for joining us. It was another high humidity day, so that everyone felt “heavy”, but we completed the whole route as a group. Nobody dropped off today, yay! July is the last month to go up the Kahala Kill Hill. It has been very hard and challenging, but has gotten easier over time. This is the result after hard core training. We feel our bodies get stronger each week. Everybody did a great job, including the newbies. As the weather has grown increasingly hotter, be careful to drink enough water!

Next Sunday, we’ll meet at 6:45 a.m. for an early bird run. If you can’t make it, come by 7:30 a.m. to listen to Dr. Scaff. It’s important information, so don’t miss it!

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

A condensed group of Whites set out for its 12-mile run to Wailupe and back. We were led out by Richard, Paris, and Violet, who kept a fit pace of 11-12 minutes per mile. Other White group members included Mika, Yuna, Danell, Scott, and Jaime. The gusty trade winds again helped to keep the otherwise hot-hot run a tolerable one.

Along our route, we saw Elena, Yumi, Ariel, and Janelle who had started out separately earlier and finished as we were going out. It was also nice to see Darby return to the HMC after a two-year break and correctly align herself with the Black group. We were also fortunate to have Evelyn (from the Silvers) join our group for a couple of miles. Welcome back all of you!

On our 12-miler, the White group once again spread out over the run course as one group kept a constant 12 minute pace, while the other half kept a consistent 12.5 to 13.5 minute pace. We all finished safe and sound with enough energy to partake in Henry‘s wide range of delicious snacks. Thank you Henry!

We will finish this coming week with 12-miles plus Kahala Avenue. We are hoping for brisk cool trades and light sprinkles of rain on Sunday. Don’t forget the sunscreen, sun glasses, water, and gels.

We are also calling out to Sam, Blair, Sara, and Edee to dust off those shoes and fill up that water bottle… as misery loves company!

See all of you on Sunday!

Blue Group by Ron Alford (12:30 – 13:30 minutes per mile):

The Blue Group started with 7-8 runners but quickly dropped to only 3 after Triangle Park as everyone else seemed to have someplace else to be! At Triangle Park Ron talked about How to tackle hills – shorten your stride a bit, lean slightly from the ankles into the hill keeping your posture straight with head up and shoulders back, try to focus on the ground in front of you (rather than the top of the hill) but don’t let your head drop. When you focus on the top of a hill it doesn’t seem to get any closer – it seems like you are getting nowhere. But when you look at the ground in front of you, you see it disappear beneath your feet and realize you are steadily progressing up the hill. If the hill is challenging you, consider using an effort-based pace rather than the same pace as flat ground running. Use the same effort running up the hill as you do running on flat ground which means you will slow down but you can always make it to the top of the hill. Your mind will try to convince you that it is still hard because it is a hill, but don’t listen. Just keep going using the same steady effort you use on flat ground and you will arrive at the top before you know it!

Anna, Sharon, and Ron took a refreshing stop in the beer cave on the way out to the first beach park. *Alert*: The water fountain at that first beach park is not working! The three of us started back to the Aloha Gas Station. Sharon headed home as we turned off Kalanianaole Highway at Waiholo, so Anna and Ron ran back to Triangle Park (where Anna had parked earlier) and Ron ran home for a total of 13 miles. The average pace was 13:01. Everyone did a great job on a really hot day. We all missed Val who wasn’t feeling well today. Feel better soon!

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

Dr. Scaff mentioned that the feet swell after some time or distance of exercising… mine do at around 1/2 marathon distance. Get those marathon shoes 1/2 or full size (preferable) longer and wider. I use 4E for longer distance shoes; the narrower width gets too snug. All groups will probably be doing 1/2 marathon distance or more starting in August, so get those longer/wider shoes soon. Our Green 15s had 17 in the corral today, including our former (not old) pace leader Rosemary, and we had one of our ladies bring a friend today for her first time with the HMC… nearing the end she thought maybe some more personal training before a revisit to the 15 group. Any former Green ones are always welcome back… and we would welcome folks from “faster” groups who want to finish their marathon in 6+ hrs… some fast people finish in 7-8-9 hrs… so come visit.

Today we went out for 11.5 miles in 2 hours and 57 minutes for a pace of 15.4 minutes/mile… too bad we had some “long” lights along the way. We may go 15 downhill and 15.8 uphill, but overall we’re in 15 pace range. Did anyone notice that today we did 3 times the distance of our first meeting in March? Congrats to Green Team! Thanks to Henry for all the refreshments. Be sure to do your home work…it’s very important now as we increase mileage. It’s OK to do your run in the AM before work, or PM after work, you don’t have to do long distance over lunch time like a dummy (me); and, yes, it’s OK to do it on a treadmill in an air conditioned room. But just do it! Sign up for August 12 Bus Run if you haven’t already. Aloha

Next week: 12 miles as we visit beach park 2.

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

Can you believe we are already half-way in our Marathon training? It is true: time flies when you are having fun! Our group of dedicated walkers set out on our journey on this hot and sunny day. Thank goodness for the trade winds to keep us moving along. We did another 12.5 miles, turning around at Wailupe Park. Thank you Henry and Lynnae for the watermelon, assorted fruits and wonderful baked goods. Remember to sign up for the bus run on August 12. Continue your homework during the week.

HMC Footnotes 7-15-2018


So, you’re a marathon runner, or working to become one. If you’re not already used to it, get used to the “why” questions. Why would you want to run that far? Why would you do that to your knees? Why would you be out there in the sun? Why do you torture yourself like that? The answer is simple – to a runner. A person who trains for a marathon becomes deeply in tune with the body’s subtle cues.

The marathon runner knows, for example, that when both thighs cramp up just as you climb up a curb and you start breathing like you’re doing natural child birth, you might have pushed the workout a little hard and hydration strategies may need to be revisited. Or, when the water comes into contact with the raw spot on your backside that you were unaware when you step into the shower after a run, and a flash of pain shoots through your body, your inner self tells you some petroleum jelly may be in order to prevent chafing. Such inner focus is achieved through the discipline of long distance running much faster that years of meditation on a mat will bring it.

It’s running and that keen connection you gain with your body, that teaches you that Plantar Fasciitis is not a decorative vine that grows along your roof’s side panels; Achilles Tendonitis is not the full name of the Greek warrior of legend; and Iliotibial Band Syndrome is not an upcoming concert. Wisdom that you gain through the miles gives you a deep understanding, right down to your sole.

Runners are a special breed. We’re a concoction of energy gels, power pretzels, public water fountain water, sunscreen, lubricants, and pure determination. We push our limits, rather than limit our push. Whether it’s through pure determination or delirium from near exhaustion, it all counts. So be proud to be a runner, and not just any runner, a Marathon Runner. If you’re taking a break, come back and join us. You know you miss the endorphins, and when someone asks you “why,” just smile, lace up, and leave. They won’t understand until they join us on the road.

Shoebox & School Supplies Collection 7-22-18 at the Snack-table

If you didn’t know, Lynnae collects shoeboxes throughout the year and fills them with school supplies and other items for children who may not be so fortunate to have those things readily available to them. The boxes are packed and gift wrapped each year closer to Christmas, and shipped. She will be accepting shoeboxes and school supplies while at table duty on July 22, 2018, if you’d like to help with this very worthwhile project.

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

Some of the Pink Group started their morning run at 6:15 a.m., with special guests –Britney and her boyfriend. We ran to Magic Island, along the Ala Wai and back through Waikiki. We were later joined by more Pinks and couple new members-Jose and James, both are active duty servicemen in the Army and Navy.

Pinks continued our run to the gas station and back, for a total mileage was 14.8 miles.

Homework : Two to three weekday runs, at least one hour each for a total weekly mileage of 26 – 28 miles.


7-22-18: we will meet at 6:15 a.m. to run to Magic Island and back. After the talk, we will run another 8 miles to the gas station and back.

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

The Silvers ran a 12-mile course at just under an 11-minute pace, on this warm and humid day. We felt some relief from trade winds along the route, but Summer is definitely here. The group started from Waiholo, led by Lynnae, and included Lee, Gene, Ben, Michael, Ryan, Jerome, Daryn, Darren, and Carl; we even held Henry back from joining the Pink Group as we traveled up Diamond Head Road.

The beginning of our run started out with a short game of hide-and-seek, with the leaders being “it.” Carl found the group at the gas station as they were about to head out, and Lynnae quickly found them, as well. We revealed to them that this was a training tactic to get them ready for next week when neither Lynnae (on table duty) or Carl (Scout Camp) will be running with the group. Lee will lead the group, starting at Waiholo from 6:30 a.m.

Tip: Running with the Sunday group is not only a great way to have fun on the run, but it also gets you accustomed to running in a crowd. When we run in single file, you have to adjust to the runner in front of you to avoid bumping into each other. Marathon race day at the starting line is when you’ll feel like cattle in a corral where you’ll be running in a very crowded field for several miles and will have to constantly watch for what the runners in front of you are doing. Take advantage of your training with the group now to get used to this.

Runners High:The feeling when a cramp releases, especially after eating mustard.


7-22-18: 12-miles. Lee will lead the group.

7-29-18: 12+ mile run with Baby Kilauea, but no shortcut from Triangle Park.

8-5-18: 12+ mile run.

8-12-18: 14-mile run. Second Clinic Bus Run. If you plan to ride the bus, be at Paki Ave by 7 a.m. and bring $3 for bus fare. Otherwise, the Silvers who aren’t riding the bus will start at 6:30 a.m. from the Hawaii Kai Dog Park and run to meet the bus-riders at Sandy Beach. It may be a small group, as some runners my be participating in the first race of the Marathon Readiness 5-race Series, the Boca Hawaii Norman Tamanaha 15K at Kapiolani Park.

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

The Black Group’s total mileage today was 13.56 miles. We started a little bit early to earn some miles before we headed out to Kahala. The Sun is getting strong and our practice miles stretching longer. So we’re taking advantage of the cooler hours and being early birds for some of our training. We did a figure eight route around the zoo, gaining about 2.88 miles. It was good warming up before the regular Clinic starts.

Six members joined us for the early start this morning, with one more joining us after the Clinic’s announcements, when we headed out to Kahala. Our run included “Kill Hill,” and I was surprised that everybody raised their hand when asked if they wanted to go up that steep hill. I’m so proud of you!

We kept drinking water and getting enough rest at each water fountain so that nobody got dehydrated. Our group did great at checking with each other to monitor everyone’s condition and see if anyone needed help. Today’s weather was kind of crazy, voggy and humid, which made us feel so heavy but we made it through.

Please don’t forget to sign up for the second bus run August 12th. The sign-up sheet is on the bulletin board.


7-15-18: Meet at 6:45 a.m. for some early running. If you can’t make it, it’s ok to come at 7:30 a.m.

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

Breezy to gusty trades were welcomed by White Group members. We were led out by leaders Richard, Sam, and Violet with Mika, Yuna, George, Scott, Danell, and Jaime following closely behind. We missed the presence of regulars Elena, Malia, Donna, and a few others who were traveling during these summer months or just plain busy. The group did 12 miles, with a few runners turning around at the gas station due to other prior commitments. The rest continued on to finish the 12 miles.

The breezy winds masked the actual humidity of the morning and made the run bearable. Part of the group did a consistent 12-minute per mile pace, while the other half did a 12:30 – 13 minute per mile pace.

Sightings: A couple of runners did see Russell H. who is out of running commission for the rest of the year due to a procedure. We also saw speedy Yumi, who started early and finished when we were on our way out.

We will continue to do 12 miles for the upcoming week and hope to be met with breezy trades once again. At 12 miles, we are at that point of bearable and manageable. Once we take the leap to 14, it is imperative that we are committed to doing homework runs twice a week and a long run on HMC Sundays.

Please don’t forget the sunscreen, UV protective eye wear, and to always hydrate.

See all of you on Sunday!

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

There were eight Blue Group members starting out on this hot Sunday morning. Four members completed their 12-miler. Three of us turned around at the Aloha Gas Station and ran the Honolulu Marathon Route back through Kahala Ave. It was a hot day and it took its toll. The members turning at the gas station only did a total of eight miles.

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):

Wow, my book “Your First Marathon: The Last Word in Long-Distance Running,” is worth $100! So buy your own copy and have Dr. Scaff autograph it. But to get the full value read it, keep it for reference, and don’t part with it for many years. Green Team had a new face today, but the distance and heat gave her second thoughts. Hopefully, we’ll get another chance next week. We scooted out to the first beach park and came back via a punishing Kahala Avenue for an 11-mile trek over hill & dale, in 2 hours and 50 minutes for an overall pace of 15.5 minutes per mile.

Thanks to Miss Annette for the assortment of goodies when we returned.

Reminders: Do your homework training during the week and sign up for Bus Run #2 when you first arrive at the Clinic next week, July 22. The signup sheet is on the bulletin board. The Bus Run is scheduled for August 12.


7-22-2018: We’ll be going 11.5 miles.

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

The Sweet 16 walking group did 12.5 miles under warm and muggy conditions. Remember to drink fluids along the way. Now is the time to experiment with snacks or replacement gels or chews. Thank you Roland for the refreshing watermelon at the table. That was the perfect ending of a warm day. Don’t forget to sign up for the next bus run on August 12.

HMC Footnotes 7-8-2018

Aloha and welcome to HMC Footnotes, the renamed newsletter to help keep our running community updated on what’s happening with the clinic. We hope you enjoy staying connected with the Clinic and using this newsletter to remain current in your training. We meet every Sunday from March until the Honolulu Marathon start in December, to train and have fun on the roads. Come back and join us if you’ve been out. It’s always good to see our fellow runners!

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

This Sunday, several members of the Pink Group met at 6:30 a.m. We ran along the Ala Wai and back through Waikiki before returning to Paki Ave for Doc’s Talk ( around 5.2 miles). We were joined by more runners at the park, and the Pinks continued our run to the gas station and back with an additional loop around Kapiolani Park for a total mileage of 14 miles.

Homework runs: 2-3 times weekday runs at least 1 hour each. Make sure to rest between your long runs. Happy running!

Upcoming: 7/15/18: Meet at 6:15 am at the clinic to run along Ala Wai to Magic Island and back through Waikiki (6 miles). We will run another 8 miles to the gas station and back after the talk.

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

The Silvers did their first, full 12-mile run at an average pace of 11 minutes per mile, on this breezy but hot, sunny day. The group was led by Lynnae and included Sandra, Ben, Brian, Kin, Ryan, Daryn, Kevin, and Carl. It was a challenging run with the inclusion of Baby Kilauea at the tail-end of the run, but everyone finished; Kin even tacked on 4 more miles to beef up his training. His recon run brought news that the water fountain and the faucet in the men’s room at the first beach park are not working. Hopefully the Parks Department can repair them soon.

The added miles were challenging to the group, but if we focus on making sure we do our homework runs during the weekdays, it will help our performance on Sunday. Keeping our bodies acquainted with running long distance in these homework runs, prevents us from feeling the shock of the miles on our long-run day.

If you didn’t know, Lynnae collects shoeboxes throughout the year and fills them with school supplies and other items for children who may not be so fortunate to have those things readily available to them. The boxes are packed and gift wrapped each year closer to Christmas, and shipped. She will be accepting shoeboxes and school supplies while at table duty on July 22, 2018, if you’d like to help with this very worthwhile project.

Tip: As the miles increase, so does the risk of injury. One of the most nagging injuries is Plantar Fasciitis. Dr. Scaff spoke of it a few weeks ago and noted that changing your shoes to a different brand from what you normally use, can help. It changes the points of pressure that are repeatedly placed on your feet as you run those long miles and may help you feel better. You may also try rolling your foot over a frozen water bottle following a run to relieve pain and reduce inflammation.

Runners High: delicious snacks at the end of a long run.


7/15: 12-mile run. meet at Waiholo at 6:30 a.m. to run to the park in time to hear’s Doc’s Talk.

7/22: 12-mile run. No leaders that day as Lynnae has table duty and Carl will be on a Scouting event. Bring Shoeboxes to Lynnae at table duty.

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

The Black group was led by volunteer staffer William, because group leader Maile was out of town. The members maintained a good pace, to finish a strong 12 miles. They didn’t go up Kahala Kill Hill, choosing to go on Kalanianaole Highway instead.


7/15/18: We’ll meet up at 6:45 a.m. to run 2 miles first.

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

There were nine of us in the Blue Group, this wonderful Sunday morning. Tannia, Mary, Tess, Alva, Hee Young, and Hunter started out from Waiholo St. and came to meet us at Kapiolani Park. They finished their 12-miler by heading back to Waiholo. Andy, Vijay, and myself headed out to Kahala Aloha Gas Station. I’ve just returned from running the Gold Coast Marathon in Australia last Sunday, so decided not to push the mileage today.

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):

Our thanks to Dr. Titchenal, for his talk on nutrition (and answering the potato chip diet query). Green Team had 14 in the corral this morning for a 10.5 mile hike up and down the hills – went out to Beach Park 1 and back via Kahala Ave. (hot & no trades as usual) in a time of 2 hours and 42 minutes, for an overall pace of 15.4 minutes per mile.

Thanks to Susan and George for the plentiful refreshments. Our collective thanks to Carl for attempting to reboot the HMC newsletter. Aloha


7/15/18: We go out for 11 miles, goal of 30 miles per week at this time.

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

The Sweet 16 walking group is now up to 12 miles. Our goal is to increase our mileage by a half mile each week. Continue your homework during the week and remember to drink water.