Blair’s Weekly Update 05-20-2012

Doc’s Talk by Andrew Laurence

Dr. Scaff talked about weight.
The key things to remember about weight:
1) Weight loss causes injuries but needs to be done.
2) The way weight is distributed on your body makes a big difference.
3) The bottom line: We can always eat more than we can exercise.

Losing weight is injurious. When you lose weight, for every 3 pounds you lose, 2 pounds will be fat, and the other will be bone, blood, and muscle, and that cannot be stopped even when you are exercising.

For anyone doing the Honolulu Marathon who is planning to lose weight, do it now. By October 1 weight loss ceases and we’ll encourage you to gain a couple pounds. Running burns 25% more calories than walking. Weight that is below the hips, on the legs, costs us metabolically 4 times as much as weight above the waist.

Shoes and Weight
Your shoes are calorically very expensive
. That’s why the lighter shoes seem to be more popular. People say they cause injuries, but they don’t if you run properly. The Vibrum Fivefinger shoes are about half the weight of a training shoe. Dr. Scaff isn’t saying you should go get the lightest shoe, just be aware that putting weight on the foot takes a lot more energy than putting weight somewhere else.

Weight and Finish Time
For every pound you lose between now and the marathon, with no extra training, you’ll finish the marathon 1 minute faster. That’s an awfully easy way to improve your time. Actually it’s hard to quit eating, …but it works.

For more information there are many pages on weight, weight loss, and weight gain 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 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”.

Unofficial Runs next Sunday

Since there is no official clinic next Sunday, please read your group’s update to find out if you are meeting and at what time.

Table Duty

Staffers Andy H and Lilia did a great job at table duty! Your great spread was appreciated by everyone!

Shoes for the Dumaguette Orphanage

Norm Uyeda is again collecting old running shoes for the children at the orphanage in the Philippines. Please bring in your shoes this coming Sunday as the Dumaguette Orphanage contact is leaving Hawaii on June 1.

Bus Runs – Tentative Dates

First : June 17th – we get dropped off at Mauanlua Bay at Hawaii Kai and run back; approximately 9 miles or 11 miles (adding in the loop).

Second: August 26th – furthest drop off point, traffic lights past Sandy Beach; approximately 13 miles.

Third : October 14th – furthest drop off point, Makapuu Point; approximately 15 miles.

Bus Fare – $3 per runner.

Group Reports

Grey Group by Ivie Kumura

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

12 Greys running and calculating how many pounds we need to lose to subtract each minute from our marathon finishing time, per Dr. Scaff’s talk. We were: Dr. Rob, Warren, Lisa, Mike, Victor, Toshi, Jyo, and newbies: Brannon, Pam, Audrey, and Fumiko. Well, not all of us want or need, to lose weight, though count me in. I’d like to shave off some minutes and pounds. Runner’s World posted #50 tips on how to lose weight. I will list 2.
Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits.
Manage the Marathon
“The long-distance runs required for marathon training rev your appetite,” says Eberle, “which makes it more challenging to take in fewer calories than you burn.” Plus, it’s easy to fall into the I-ran-20-miles-so-I-can-eat-whatever-I-want mentality. If you do go the distance, be conscious about your intake. Eat a meal filled with wholesome carbs and protein, like eggs and a whole-wheat English muffin, immediately after your run so you aren’t tempted to snack
Happy homework running! For those of you who did the Pineapple Run, or Triathlon, congratulations! Those doing the Hibiscus Half Marathon, 5/27, have a great fun!.
To Horacio we will sorely miss you, our Latin warrior, but we will see you at the Honolulu Marathon!

5/6/12 3 groups 7 am start did 2 miles then either 6 miles (recovery run from our 9.31-miler) – or 8 miles. Pace of either 8:45 through 11:40.
5/13/12 – 8 miles, sorry forgot it was Mother’s day, we had another recovery run. Pace 10 to 11:15 (hills) – we were doing some 9:40′s.
5/20/12 9.5 miles – Kahala Avenue and marathon finish. (we did a steady pace of 9:50 to 11:00 minutes)
5/27/12 Unofficial run, no marathon clinic. 7 am start for a Tantalus run 10 miles. OR 7:30 a.m. start usual meeting place for 10 miles (gentle hill up Kilauea)

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

Guru Sam, Andy, Violet, Dwight and Blair led the 23 member contingent (which included Blue Group members) through an 8 1/2-mile course that added a run through Farmer’s Road. Shei from Beijing, Debbie, Aileen, Berrie, Russ, Russell, Brian, Rosemary, Rose, Pet originally from Poland, Jonathan, Hao, Betsy, Mike, and host of others comprised the group. We had a very convivial group; the pace was nice and easy and the conversations were “overflowing” with joy and energy. Everyone was “full of it” (positive energy, of course)! The hot sun which dropped its heated rays on us toward the end of our run, was hardly noticeable due to the abundance of ongoing conversation amongst our members. Everyone finished strong! Congratulations!

Congrats to Debbie and Berrie for finishing the Pineapple Run in Wahiawa yesterday. Again, Berrie, who goes through kidney dialysis three times a week, placed in his age group. His trophy case gets more and more filled. Debbie just missed placing in her category. Both ran with the group today! What dedicated runners!

**Since there is no official clinic next week, we will be meeting “unofficially” at 7:00 a.m. next Sunday and do an 8-miler taking in Kahala Avenue.

Be safe and healthy (and do your homework)!


The Green Group – Rosemary Kyte

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

Cliff and Rosemary paced the Green 15s to a “long” six-mile route; actually coming in at a little more than 7 miles. The sun felt really hot, with few clouds and just some occasional breezes in the shade. Some are noticing the difference between the levels of effort to do a morning, full sun run compared to their cooler mid-week evening run. Just be patient and willing to slow down the pace; and drink lots of water. We’ll get stronger as the miles per week we put in. We’ll meet informally next Sunday at our usual 7:30 a.m. for a Holiday run. Keep up the midweek homework and we’ll see you then. Midweek homework remains two sessions of at least one hour each. It is never too late to come join the clinic; we’ll find a pace group and distance to meet your needs.

Golden 14’s by Norm Uyeda

Dean, Jason, Gail, Sandra and Norm took about 20 Golden runners for a “long” six-miler (actually 7.2 miles) out to the gas station and back. The summer heat is really starting to come on strong and the need to hydrate was emphasized again and again. Nobody does a marathon without drinking water and we need to get our bodies used to drinking at each water stop. Next Sunday is an informal run, so we are looking for “fun” destinations or water stops. Several suggestions were Waiola Shave Ice, Leonard’s, Waikiki etc. More suggestions are welcome. Eateries are also an option since running back to the Clinic is not a requirement.

Farewell to Mike Gibson, who will be heading back home to Washington D.C. Gonna miss having him as a wingman on our training runs. Welcome to newbies Andrea and Ann. Andrea hails from the General Dynamics coal mines in Building 77, Ford Island – same place where Mike and Norm worked.

End of the school year! Please bring in your children’s old sneakers as they will probably be outgrown by September. We donate your old, gently worn shoes to the Dumaguete Roadrunners Club in the Philippines so that the kids can run in shoes instead of having to run in socks or bare feet.

Lucky 13’s by Chris Isham:

Chris and Medelyn led about 25 Lucky 13s on what was supposed to be a long 6 but ended up 7.3 as we included a “victory lap” around the park on our return. Overall pace was about 12:45 and we burned about 1,027 calories. Lots of chatter along the way indicated the pace was good and everyone kept up. Chris will be there next Sunday for a 7:30 a.m. run. Please, please, please keep hydrating and do your homework!

Da Comment Corner

Clinic member Jeff Oh’s motivation for running marathons/a tribute to a friend:

The Joy of running (again)

As mentioned, I had an injury to my calf and was not able to run at “full speed” for the past few weeks. It was miserable! I always follow Dr. Scaff’s recovery schedule (as mentioned in last week’s update) and per his instruction, I ran at 1 to 2 minutes slower per mile and as “torturous” as it was (the ego gets in the way), the slower pace was necessary. This slower pace combined with shorter distances and a few sessions of Mr. Chai’s huge deft hands pressing into my calf muscles adroitly, sped up my progress. Now, lacing up my Asics for a morning run is again motivating and I eagerly anticipate the climbing and descending of Diamond Head (without a throbbing calf). *No new sightings of rolling lounge chairs on Diamond Head road.

See you at the water stops,