Blair’s Weekly Update 04-22-2012

Doc’s Talk by Andrew Laurence

Dr. Scaff talked about how to prevent overheating. If we don’t dissipate enough heat, we overheat and collapse. Heat is a byproduct of work, and as you begin to exercise your body temperature rises and your body produces sweat to dissipate heat. Evaporation is the most effective way to cool down through heat exchange. Running singlets help keep you cooler than if you run without a shirt on because as the singlet wicks and holds the moisture from the body, air is allowed to circulate around you through the holes in the material, promoting evaporation, which keeps you cooler.

Light colored clothing is better for keeping cool than dark colored clothing. Cotton shirts are not as good at exchanging heat as tech shirts.

Another important factor in preventing overheating is to drink enough liquid.
You should drink an amount of fluids that enable you to:
1) Urinate within 4 hours of your run, and
2) Have colorless urine once per day.
Drinking water and eating pretzels will do a fine job of replenishing your electrolytes.

Dr. Scaff’s book will be featured at the 7th Annual Hawai‘i Book & Music Festival, Honolulu Hale Civic Grounds, May 5 – 6, 2012,
10 a.m. – 5 p.m. Everyone is welcome to attend. For more information see:
Copies of Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., are available for purchase at the Honolulu Marathon Clinic on Sundays and online at:

To read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly Doc’s Talks:
1) Go to the Honolulu Marathon Clinic web site (
2) Look under the “Categories” listing.
3) Click on “Doc’s Talk”.

Table:ons and much mahalo to Silver group leader Lynnae; first, for finishing with a great result at the North Shore Marathon last Sunday and, for the superb job at table duty. The fruits, food, and drink were terrific!! Not sure what flavor it was, but that new drink was a nice treat from the usual Gatorade.

Group Reports

Pink Group by Bill Berg

(Pace 9:00 min- 10:00 min per mile)

Rosie is on Kauai so I’m filling in for her. Amanda and a few others joined us as we went up Diamond Head because of parking issues. Some ran 6, some ran eight, several of us ran 10 and one even ran 12. Although this isn’t normal practice as we should be running 8 right now. Preparation for other races (Hibiscus half marathon and a half-ironman to name two) is the excuse for the long runners and first timers are advised to turn back at six and work up to the distance. Advancing distance or speed goals too quickly can lead to injuries. Weather was great for running though, cool breezy with a light drizzle AAHHH!

Grey Group by Ivie Kumura

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

The rain cleared, and it was a beautiful day to run, for 15 Greys, Andy, Horacio and myself, keeping us together, in single file: Takio, Gino, Aurene, Michael,Theresa, Sandy, Jyo, Toshi, Warren, Lance, Joan (newbie). Takio shared his great PR 2011 tip of cross training, his specific training, CrossFit and swimming. It works. I’ll listen, not just because he is so smart, (Yale graduate and interviewer, whoa), but he had a great marathon. Areas to train, core muscles, lower back, and cardio. All types of strength training helps, as Takio says, especially as we are getting older. Now, I’ll really listen. Gino will continue his calf raises on high-heels, Princess Mongoose. Other females, may choose to do their calf raises as Gino. Marathon clinic attire, tanks, short sleeve shirts, visors, and caps all have great breathable fabric. Next Sunday, and every last Sunday of the month, will be our Kealahou Street and Kahala Avenue to marathon finish. Our tradition is, we greet our lady, Queen Kapiolani and feel that sweet marathon finish.

See you all Sunday! Don’t forget your homework, 2 x 1 hour run during the week, otherwise, no dessert.

Da Stats from Andy:

Total Miles Total Pace Total Running Pace Outgoing running Pace Return Running Pace
4/8/2012 6.5 11:16 9:54 10:02 9:45
4/15/2012 8.04 12:21 10:07 10:08 10:03

April 22 – 8 miles, to the gas station. Again an extra 2 miles by going around Kapiolani Park. 10 miles
April 29 – 8.5 miles – to gas station, includes Kahala avenue, Marathon finish (this makes 8 weeks and we will be going on to Month 3 schedule, “Your First Marathon” schedule.

Weekday runs: Wednesdays and Fridays 5:30 p.m., Ala Moana Park, meet at the entrance of Magic Island parking lot, street-side, across the concession stand. Feel free to join us, all paces welcome.

Silver Group by Paris Monti

(Pace- 11:00 – 12:00 min. per mile)

What seemed to be a nightmare, starting a run under cold and drizzling conditions, (I hope to be forgiven for using the word “cold” here in Paradise, but that’s the way I felt) turned out to be a blessing from Above for our HMC runners. In fact, immediately after starting on our run, the sky cleared, the drizzle ceased, a gentle breeze moved the air, the birds started singing and 16 Silvers, smiling and eager to complete this third 8-miler (8.25 miles) of the season, started their ascent up Diamond Head Rd. Our indomitable staff leader Alberto guided this energetic group to the Kahala Gas Station and back to Kapiolani Park by way of Farmers Rd. at an average 11 Min/Mile pace, first fluctuating widely, but then settling to an almost perfect rhythm. It took us a total of one hour and 43 minutes to complete this run. No accidents of any kind and all runners felt good all along and took adequate time to hydrate at regular intervals along the way. At the end of the run we were rewarded by Lynnae‘s GREAT spread of food and refreshments … the perfect ending to another great running experience.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

Staff leader Norm led members Debbie, Russ, Russell, Julie, Diane, My, Sook Young, Shylar, Keoki, Tomoko, Bob, Brian, Momoko and her 10 year old son, Tyler, Berrie (welcome back), Rani, Raquel, Betsy, another Momoko and a host of others (35 total) through a slightly different route this morning totaling approximately 6.5 miles. Staffer Blair held up the rear as usual and in the process lost touch with the group – he was guiding a few newbies who got delayed at the bathroom; he then compounded the delay by making the wrong turn off of Kilauea. He must have made a great impression on the newbies – “and, he’s our staff leader”?

Congratulations to everyone on a great run!

Great job to all of our members who actually turned up to the clinic; parking was atrocious; many members had to park at the top of Diamond Head to join our group today. The March of Dimes Walk was on at the park this morning.

Please continue to be diligent with your homework runs; we will be increasing our mileage to 8 miles in two weeks and the dreaded Kahala Avenue stretch will be part of our return route at the end of each month.

Be safe and healthy! Miss you Sam!


The Green Group – Rosemary Kyte

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

We had gusty winds at times today, appropriate for Dr. Jack’s talk topic of “evaporation”. Rosemary and Cliff paced about about a dozen “Green 15s” up and over Diamond Head hill and return for a distance of just over four miles again, our Sunday course for April. Our mid-week homework remains two sessions of one hour each, at our talk-test pace. We were joined for the first time by Vera, who made her first time with us look easy. Welcome Vera! It is never too late in the year to come out and join us. We’ll find a pace group and distance to meet your needs no matter where you are in your endurance training program.

Golden 14’s by Norm Uyeda

All 20 of the Golden 14 minute per mile gang enjoyed the breezy and cool conditions today on their 4.5 mile jaunt around Diamond Head. The route that we usually take was changed a bit to give us a chance to increase our mileage and also give us a slight change of scenery. The increase in mileage will allow us to ease into May’s 6 mile Sunday runs. Some of the gang met us on the outbound leg going up to the Lighthouse due to the total lack of parking in Kapiolani Park. Subject for today – If you are injured, you need to rest for at least a week. “Rest” does not mean going out for only a 15 minute jog to test your injury. “Rest” means to lay off the affected injury and let everything heal. Allowing an injury to heal properly is one of the hardest things a runner has to do. We all obsess about backsliding on our training and losing everything we have gained so far, but you need to keep the end goal in focus. To keep on testing your injury to see if it is OK will only make things worse.

Da Comment Corner

May 6th, Clinic Picnic

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

I remember a few years ago when we had a restaurateur from Japan who was a member and he served all of us grilled mochi in an exquisite soup. Oiishii! Delicious!

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

A Lounge Chair with Casters:

(One of the most unusual things that I’ve seen during a run):

As I made my way up Monsarrat Avenue and reached its peak (the Kapiolani Community College [KCC]) at around 5 a.m., I noticed a man pushing a lounge chair up the hill as well. I didn’t think anything of it at the time. I thought he was a “homeless person” with his temporary shelter. I stepped down to the KCC water fountain to get my 24 seconds worth of water sips when I hear a roar on the road! The man was rolling down Diamond Head road toward Triangle Park in his lounge chair! (Did he have a license to drive that chair?) Luckily, at this time of morning, there were no cars going in the same direction otherwise, I am sure I would have heard the sound of screeching brakes. He made it to 22nd Avenue then turned left and rolled down that street. I saw him make it to the bottom so figured he was safe. I continued my run with a “ho hum” attitude thinking, “what else am I in store for this morning, a matching loveseat gliding by?”

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

See you at the water stops,