Blair’s Weekly Update 06-26-2011

Doc’s Report by Andrew Laurence

Dr. Scaff addressed recent concerns about use of cell phones and brain cancer. In short: The notion that cell phones cause brain cancer is absurd.

Brain cancer is different than other types of cancers. Other cancers spread (metastasize) from one area of the body to another; brain cancer does not. The brain is composed of connective tissue. Of all body tissues, connective tissues are the most resistant to radiation …including cell phone radiation. The risk of death is much higher for extensive TV watching due to the sedentary lifestyle. It’s better to have your kids outside running around with cell phones than sitting inside watching TV.

Dr. Scaff then talked about whether children should run marathons. Answer: Sure, why not. Ernst van Aaken, a German sports physician and athletics trainer, characterized long distant running as child’s play. Survival techniques, like running and sex, are hardwired in our systems and we regard these activities as fun. We do them because they feel good.

Common myths:

“Running will stunt a child’s growth.” Not so. Running stimulates growth.

“Running will damage a child’s epithelial plates.” No, but football, basketball, and other crescendo-decrescendo sports could.

Kids can run whenever they want to, the key is that they *want* to. Starting at 9 to 10 years old is ok. Both Dr. Scaff’s sons ran the marathon at 12 – 13 years old. So do encourage your kids to run. They don’t have to run a marathon, but just live like they could run a marathon, by running for 1 hour, 3 times per week. If they decide they want to run a marathon, bring them out and let them try, just be sure to pair them with someone who can watch over them.

Note: We thank Andrew Laurence for volunteering to write the commentary for Doc’s Talk weekly.

Table Duty

Robert and Rachun, thanks for the great spread at table duty! The fruits were delicious!

Group Reports

Advanced Group by Les Young

(Pace < 9 min. per mile)

The AG had 11 runners today. Mark led two faster runners at an average 8:15 pace. I paced the rest of the group at 9:00-8:45 pace going out. They realized that going at this easy pace allowed them to reach the seven mile turnaround feeling great. Another revelation was how great it was running in the rain. Not just a mist, but soak to the skin rain. Like shooting water on a overheated radiator, the rain kept our muscles cool and it felt like we only ran half the distance. There are requirements for a good run in the rain. GOLDEN RULE: Wear no cotton. Cotton gets really heavy by retaining water and becomes abrasive when wet. Dri-Fit clothing wicks water away from the skin and allows it to evaporate producing great cooling effect. In combination with anti-chafing lubricants (Vaseline, Body Glide) you will avoid the burn when you shower after a long run. Your socks should also be Dri-Fit material. On longer runs the entire foot including one inch above the sock cuff should be covered with Vaseline. Your shoes should be laced tight enough so that your shoes fit like a glove. Any allowable movement will cause blisters. If you don’t know about the Runner’s Knot ask me and I will show it to you. Pray for rain during the next marathon, but be properly dressed and lubricated for it. Keep hydrated and injury free. P.S. the AG will meet at 7:30AM on July 3, 2011 at the Paki St. Pavilion. We will run the front half of the marathon route through downtown

Grey Group by Ivie Kumura

(Pace – 10:30 – 11:30 min. per mile) Piers,

18 Greys on a very comfortable weather for running Sunday. Staffers: Andy, Horatio, Byron and myself enjoyed the camaraderie of our awesome group: Dr. Rob, Donna, Christine, Deb, Gannon, Dave, Gino, Lance, Samantha, Earl, Corwin, Satomi, Tosh, Jyo (our child star!) and Sarah (welcome newbie, our traveler). Welcome back, Andy (glad your sister has made it over the largest hurdle). May she have continued strength, recovery, endurance! (just like us, let’s continue to strengthen our minds and bodies!) Reminder, if this is your first marathon, you may want to sign-up for the marathon readiness series 2011 – $123 early registration by July 15th. Go to: www.808racehawaii.com. Progressively longer runs; 5 of them – a great “dress rehearsal” for the Marathon 2011, preparation for days prior to race, (packet pick-up, etc), morning getting ready, how to get to the “start line”, running with the pack, pacing, dealing with race anxieties, etc, etc.
Thank you for your great shares on how you get your cross-trainings in. Christine, love your “paddle-board” on order! Christine will be “ripped to the core”!
Our unofficial July 3rd run, will again be “Tantalus”, let’s do it again. (10 miles, 5 miles up, and 5 miles down) at 7 a.m. Meeting place: Baker Park – Pumping Station, where Makiki Street meets Makiki Heights Drive and Round Top Drive. Per Runner’s World, “Make Uphill Running a Breeze” – 1) Enjoy the hill (relax, change pace, use different muscles. You’ll love the scenery on this run! 2) Look upward – helps keep your body angle perpendicular to the ground, for traction. 3) Shift gears – seek a short, quick stride. You want the most efficient tempo for the least wasted energy 4) Don’t push – We do not need to maintain the same speed as flats (we generally do it 1 minute/mile slower (or even slower), same cadence). Quick tips on downhill’s – tilt forward, raise knees, lengthen stride to cope with the increased speed, elbows may rise up and out for balance, remember relaxed knees, and to cushion the shock land on the balls of your feet, rather than heels. Tantalus, here we come. Tantalizing, though we will conquer it!

June Schedule:
June 5th 10.27 miles Overall pace: 12:37 time running 2:07, Running pace, ranges: 9:55 to 11:19
June 12 – 10.95 miles bus run with Hawaii Kai loop, Kahala Avenue Overall pace: 11:52 (stops) Greased Greys: did 9:50 to 10:00 first 6.8 miles, the True Greys (10:30) Calories burned 986
June 19 – 11.7 did it for Daddy and Andy! (our 10% increase in “distance”) Total time: 2:22 running time: 1:52 to 2:14 Overall pace 12.11(stops) Running pace 10:27/mile Greased Greys! and 10:47 Calories burned 1044
June 26 – 11.95 miles – we ran entire Paki Avenue to Monsarrat we did do a 10% increase is effort this week. Total time: 2:11 I goofed on my Garmin, for the running times (our running pace varied from 8:50 to 11:19)
July 3rd – Unofficial Marathon Clinic Day – Tantalus Run, meet at 7 am, You may also use this as your recovery week instead!

Silver Group by Lynnae Lee

(Pace – 11:00 – 12:00 min. per mile)

Today the Silver Group had 15 runners and was led by our faithful leader Alberto to Wailupe Park and back for a 12-mile run. The rainy and windy conditions were highly uncharacteristic for the summer. The first half of the run seemed like we were storm chasers, as our route basically took us through the storm. Sun glasses did double duty – if not to block the sun, it was keeping the rain out of our eyes. The group consisted mostly of regulars, but with several new faces. Most notably was Elle, a 13-year-old girl who is training for her first marathon in October. She was full of energy and spunk. Hopefully she will continue to train with us over the coming months. Despite the weather, everyone’s spirits were kept high, as the rain and wind helped keep us cool. The Silver Group was in close pursuit of the Gray group throughout most of the run, as we returned via Kilauea Avenue. And by the time we reached to Triangle Park, there appeared to be a convergence of the Gray, Silver and White groups. Everyone looked good, anxious to finish sloshing around in wet footwear. The sun finally won out over the clouds and started shining brightly as we came back up over Diamond Head. The Silverados, Alberto’s nickname for our group, finished in good form (though we did get beat out at the very end by HMC’s littlest runner who kicked it into turbo when he heard us approaching). In the end, we covered 11.58 miles in 2:32 total time (13:08 pace; Alberto’s timer now works!), about 2:09 running only time (11:08 pace; sorry that’s my rough approximation – since I started 5 minutes behind I added 5 minutes to my time).

Special Optional Training [July 3rd]: Since there is no official clinic on July 3rd, the Silverados shall be joining the Gray Group to do a 10-mile run at Tantalus starting at 7 a.m. We will meet at the park where Makiki Street , Makiki Heights Drive and Round Top Drive meet. For those unfamiliar with the location, turn up (mauka) on Makiki Street from Nehoa, and the park is one block in at the fork in the road. Parking is on either street and is limited. There are no water fountains along the way, so please make sure to bring enough water, minimum 12 oz is suggested, but it depends on your usual intake. It is also important to note that there are no bathroom facilities (but plenty of bushes), so plan accordingly. The run should take us a little over 2 hours. Please call or text Alberto [781-9221] to let him know you’re coming or if you have any questions. We’d like to know how many people to expect. One other thing, in light of the recent article in the news about the runner who died along the route, please make sure to carry an ID (listing current medications and any allergies), cell phone (programmed with an I.C.E. phone #), and stay with your group. Let’s practice good running habits so we can enjoy this sport for years to come. Happy Independence Day!!!

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

We ended our month end run with a 10-miler which included Kahala Avenue. The weather was perfect for running – overcast skies and intermittent showers. Staff leaders Guru Sam, Dwight, Norm and I led members Noe, Janelle, Barry, Rani, Stacey, Randy, Diane, Joy, Aileen, Chieko , Gauhar, Lisa and husband (apologies if I missed anyone) on a casual, fun filled run. We maintained an easy running pace of 12:22 minutes per mile and ran/walked a total distance over 10.32 miles. We expended approximately 953 calories.

Next weekend being a three day weekend will mean no scheduled clinic. Therefore, our group will meet “unofficially” at 6:30 a.m. for a 10 – 12-mile run next Sunday. Late night partiers, insomniacs, HBO movie “marathoners” and pillow hugging late risers (the profiles of many of our members, myself included), please be prompt so we may leave at 6:30 a.m.

Also, Guru Sam is having his usual Fourth of July “bash” at his Yacht Harbor Tower venue (which overlooks the fireworks at Ala Moana Beach Park) and inviting all White group members. Other groups’ members are welcome as well. The event takes place on July 4th, Monday starting at 7 p.m. to “whenevas”. For further details call Sam at 521-4581. It is only for “children” over 21 and parking is on your own.

Green Group (Beginners) by Rosemary Kyte and Norm Uyeda

Our last June clinic, today was our last 8-mile Sunday; next month -July – we’ll be moving up to ten miles. Unlike last week, today we had cool breezes, lots of gentle drizzling rain, and only brief appearance of our Summer-hot sun — a “chill, bake, steam, chill” conditions. Norm and Rosemary will miss the informal 3 July (Holiday) clinic, but will return on 10 July. Chris and other pace coaches will be ready to go promptly at 0730 on 3 July. It is never too late in the year to join the clinic, we’ll find you a pace group and distance to meet your needs. Our primary purpose is to teach, and to put into practice, the benefits of endurance training.

Sunday Report from the 14 minute group. The 14 minute gang (for lack of a better name or color) completed their last training run for June with a cool, breezy 8.6-mile jaunt out to the gas station and back. Along the way, we took some photos which can be seen at

https://picasaweb.google.com/nuyeda/GreenGroupJune2011?authkey=Gv1sRgCOzY34mK9YqYZg#

Norm’s Friday workouts at Ala Moana are slated to begin sometime in August – more to follow. Anyone interested in some ice cold shave ice after the July 10th training run? Bring your money and meet at the Kapahulu Waiola Shave Ice after our Sunday run. Vodka optional.

Da Comment Corner

Fourth of July Sunday Run:

Please check with your group leader as to your groups’ plan for this coming Sunday.

Fourth of July Monday Fun

See White Group report for details on Guru Sam’s 4th of July Fireworks Party!

Have a safe and festive week!

See you at the water stops,

Blair