Blair’s Weekly Update 03-25-2012

Doc’s Talk by Andrew Laurence

Dr. Scaff spoke to the group on “How To Pick A Pair Of Running Feet”.

While in medical school, Dr. Scaff worked among the Igorot Headhunters who live in the Philippine’s Northern Luzon Mountains. They go through life barefoot. To us their feet may appear grotesque; but they are architecturally perfectly adapted for running.

Shoes, including running shoes, seem to be the source of all our foot and leg problems. Wearing shoes since birth our feet have been deformed and prevented from growing, whereas people in places where shoes are not worn as much have feet which are adapted to the natural environment and are better for running.

From morning to afternoon your feet get one size bigger. When you run for one hour your feet get another size bigger. After a year of running your feet get bigger again.

While the new Vibram Five-finger shoes are doing quite well, they change your foot strike and take some getting used to.

So at this time, here are Dr. Scaff’s recommendations for purchasing running shoes: The preferable time to shop for running shoes is in the afternoon, after a walk or run (your feet will be bigger).  Buy running shoes that are one size bigger than your foot measures after a walk or run.  Be sure they are loose on the sides, with one to one and a half finger widths of space between the tip of your longest toe and the toe box of the shoe.

For more information refer to Chapter 19 “How to Pick A Pair of Running Feet”, in 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:

    Go to the Honolulu Marathon Clinic web site (



    Look under the “Categories” listing.


    Click on

“Doc’s Talk”


Table Duty

Thanks to staffer Lisa K. and Lisa L. for the great food and drink at table duty. The oranges, pretzels and pastries along with the drinks were perfect!

Group Reports

Grey Group by Ivie Kumura

(Pace: 10:30 to 11:00) (goal – sub-5 hour marathon)

Another large and energetic Grey group! It was hard to keep track who was running with us; the Silverados or Pinks were blended in but 18 to 22 of us was a good estimate for the Greys. Staffers, Horacio, Paris (helped us this week) and I had great running company with Lawrence, Eric, Cheryl, Aurene, Mike, Kelly, Shauna, Lance, Lisa, Victor, Katie, Hao, and newbies: Bruce, Ivan, Chi, and Nikki. We missed Andy this week who is visiting the Happiest Place on Earth. We did our 6-miler, turning at Elepaio Street. A larger group than last week took in another 2 miles around Kapiolani Park, for 8 miles, led by Horacio. Others cooled down, and did some stretching and shared running stories. You all have been doing incredibly well for these 1 hour runs. Please continue your two 1 hour homework runs during the week for a total of 3 one hour runs a week. We are following Dr. Scaff’s training schedule, Month One, or 9 months prior to marathon, referenced in “Your First Marathon”. We are training smart, building a strong base, which means miles and running time on the road (not speed). Paris‘ words of wisdom – “the marathon will be all that you put into it. You can’t expect to get out of it more than what you put in”.

Training smart, will build our endurance and foundation. As we train consistently and on schedule our running stride will become very efficient, and speed or pace will be a by-product of our training efforts. Don’t worry about trying to run faster now. Runner’s World March 2012, article to “Run Healthy Forever”. The more we run the better runners we become. Running smart, keeping things challenging keep our minds as young as a 20-year old! Running sure is fun! Let us all know when this PTA (pain, torture and agony) has turned to euphoria. See all you healthy forever runners next Sunday!

March/April Schedule:

  • March 18 – 6 miles
  • March 25 – 6.57 miles Overall Pace: 11:52, Running Pace Average: 10:17, Running Pace: 9:52 to 11:18, Some runners did 8 miles (around Kapiolani Park at the finish)
  • April 1 – Shoe Talk 4 miles (to Triangle Park and back) need to make it to Running Room by 9 am, bring the running feet you picked. or 6.5 miles again to Elepaio Street some may do an extra 2 miles around Kapiolani Park
  • Rest of April 6.5 to 8 miles
  • Weekday Runs: Wednesdays and Fridays 5:30 pm 1 hour – Ala Moana Park, Magic Island entrance across concession stand

Silver Group by Lynnae Lee

(Pace- 11:00 – 12:00 minutes per mile)

. For the 3rd week of training, the Silver Group doubled to 33 runners! The joyful bunch was led by volunteer staff leaders Alberto and Byron for a 6-mile run. It was a beautiful Sunday morning for a run. It was difficult to tell that there were questionable weather conditions just 12 hours prior — so glad the weather forecast was wrong. It was wonderful to see all of the new faces, and we’ll get to know you better over the course of this training season. Those who started since day 1 should be feeling a lot more comfortable at this pace and mileage. If you’re thinking it’s kinda easy (or boring), then that means you’re doing your homework. Pretty soon we’ll be going up to 8 miles. For now, those who may want to challenge themselves can opt for an extra lap aroundKapiolaniPark (to add another 2 miles) before attacking the food table. Alberto will gladly lead those who are up for this challenge.

While we get together to have fun each Sunday from now until December, please remember that there is homework. (Yes, you’re never too old for homework.) Please make sure to do 2 homework runs of 60 minutes minimum duration with a rest day in between. This will ensure that you have the proper conditioning as the Sunday runs get longer. We need to develop the proper discipline early in the year to prevent injury.

Shoe talk is next week, so please make arrangements to attend. Lots of good information gets covered, and you can see the latest styles and technology. You may want to consider writing the date on a new pair of shoes when you start using them. This can help you keep track of mileage and tell them apart, especially if you’re one who keeps getting the same shoe. (I’m already on my 3rd pair of Asics GT-2150s!)

Thought of the Week: A good pair of shoes is a worthy investment, and good insoles are priceless.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

Blue Group leader Andy was not able to take his group out, so the “Blues” joined the White Group today. According to the Guru, 39 members combined, were with us today. Leader Guru Sam along with staffers Norm, Dwight, Jeanelle, Darrin, Violet, Richard and Blair led the enthusiastic group. A few of the group cut their run short to attend the Shoe Talk (which was very informative and rewarding; see more in “Da Comment” section). So the Guru and the rest of the staff took the group through a 6-mile loop around Diamond Head and back. A “meditation run” (no talking, no touching, and breathing only from one’s nose) through the Diamond Head cemetery provided the group with the spiritual aspect of our run. Our regular ohana like Aileen, Gary, Debbie, Raquel and Mark always add to the enthusiasm of the group. We also welcome back “previous regulars” like Stacie, Wei, Russell, and Julie (after many years’ absence)! Congrats to all of our members especially the newer members!! See you next Sunday

Blue Group by Andy Hirano

(Pace 12:30 – 13:30 minutes per mile)

The Blue Group joined the White Group on the Sunday run going a little over 5 miles. Andy showed up to ensure the group was taken care of before having to leave to attend a funeral service. The Blue Group will continue its 4-mile run next week to attend the shoe talk. See you all next week.


The Green Group – Rosemary Kyte
(All walking speeds and 13-minute mile > running pace.)

The Green 15’s took one lap around the park and then a few joined Rosemary in *running* to the shoe talk and back; for a total of 4.6 miles. Question of the week: What to do for cramps? Specifically if we are on medication for which cramps can be a side effect. Answer: Stays hydrated (“pee clear once a day”) and add potassium to your diet. Many brands of coconut water have recently appeared (660mg potassium per serving); and also here’s a link to the top ten sources of potassium foods Surprise! Bananas are high but don’t make the top ten.

Gold Group 14’s by Norm Uyeda

The Gold Group (14-minute pace) did a hurried one lap around Kapiolani Park and then rushed over to the Running Room to take in the Shoe Talk. Gaston Ly, Assistant Manager of the Running Room gave an entertaining and informative talk concerning shoe related information and running. He even covered the relatively new aspect of minimalist running shoes and the pro and cons of following that concept.

Things to remember from the Shoe Talk:

  • Double layer socks
  • body glide (maybe not now, but later when the runs get longer)
  • buying a large enough shoe
  • the importance of having experienced shoe personnel.

Next week – we leave the familiar confines of Kapiolani Park and hit the open road to travel out to Medal of Honor Park (Triangle Park) and back for a total of about 4 miles. So far we have covered the Paki Avenue outbound portion of the actual marathon and also the finish line stretch. During the
course of the year, we wiil cover the entire marathon course so that all portions should be a bit familiar come marathon morning.

If you find yourself out of breath during our runs – slow down – take your time and catch up with us during the water stops. Or drop back one group and join Rosemary’s gang. If you find the pace too slow – move up one group to the Lucky 13s. Now is the time to find a pace that is comfortable for

See y’all next Sunday. Don’t stop! Don’t skip a Sunday. Do your weekday homework.

Da Comment Corner

Shoe Talk

Assistant Manager Gaston, who has done several marathons under four hours, gave an excellent talk about shoes. His knowledge of shoes and experience in running add a great deal of credibility and add validity to the “fact” that shoes are the most important piece of equipment in running. A crowd of approximately 80 runners were on hand to hear Gaston’s excellent talk.

The talk this Sunday, April 1, will be geared more toward the Intermediates and Advanced runners but everyone is welcome. The subject of minimalist running with minimalist shoes will also be covered. The talks start at 9:00 a.m. at the Running Room on Kapahulu Ave. Parking is limited. A 20% discount is offered on shoes throughout the year if signed up at the presentation.


My swimsuit issue of Sports Illustrated recently arrived…
(Neh, just kidding!)

When I round Diamond Head on my early morning runs, I never hesitate to stop at the lookout at its apex. Although dark, I can still dimly see and “feel” the beauty of the locale; my sense of smell is heightened and my hearing becomes keener. I can see the waves breaking and hear its rhythmic, hypnotic rumbling sound. This, combined with a “star filled” sky gives me a feeling of peace, tranquility, and hope – it not only “touches” my very limited brain capacity but also my heart. At such a moment, I feel so lucky that we live in such a beautiful place.

See you at the water stops,