Blair’s Weekly Update 06-24-2012

Doc’s Report by Andrew Laurence:

Dr. Scaff talked about knee pain and why shoes are bad for you.
:  This is a talk Dr. Scaff gives without a finite answer because he doesn’t have “The” answer.  He’s just telling you what the problems are.  It’s up to you to discover what works for you.

Chapter 25 of “Born To Run”, by Christopher McDougall, contains good documentation on running injuries from the American College of Sports Medicine.  Of note:  Every study referenced showed that running injuries did not occur until we started wearing shoes.  Back in 1972-73 when shoes did not have mid-soles and were made of canvas, runners never got hurt.

Normally when you runyou are supposed to land on the ball of your foot, then your foot adapts.  Today’s shoes make your heel come down first.  The knee can only bend 90 degrees.  Thus, when you’re running, all the shock and trauma of your foot-plant goes to your knee.

When people have come to Dr. Scaff with any running injuries, he looks at their shoes.  Virtually all running problems are in our feet and shoes.
If you go to a running store for knee pain, they’ll sell you a $300 pair of orthotics.  But normally just cobbling the shoe a little bit will help.

One thing that will help is a prescription item called Thomas Wedges.  They raise the heel of the foot just a little bit on one side to change the foot strike, which works quite well.

The bottom line is you can try little experiments on yourself.  Something might look foolish but it could work.  If nothing you try works you may have to see a doctor.

If you find all of this to be very confusing, it is!  At this point Dr. Scaff is starting to believe that if you have a running problem, it’s your shoes.  However, he is not suggesting you need to purchase barefoot sports shoes. No matter what shoes you have you can train properly.

Incidentally, in “Born To Run”, McDougall found that the cheaper the shoes the lower the rate of injury.  This fact was published by good scientists.  It turns out that the people who bought the $12.95 shoes from K-Mart experienced fewer injuries.

You can find more information on repairing shoes and picking a good pair or running shoes 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”.


Table Duty:

We thank staff leaders Helen and Chris for the great food and drink at Table Duty today!  Helen even served it on her good china (serving plates) from home –   thank you! 

Group Reports:

Advanced Group by Les Young:

(Pace < 9 min. per mile)

The AG had 10 runners today.  Seven started at the second beach park and ran in 7 miles in time for Dr. Scaff’s talk.  They ran back out to complete their 14 miler for the day.  I started at Paki with three runners to include Nick, a new runner with the group.  He and ran 12 miles at an average 9:00 pace.  Nick is training for his first marathon so I went over the Golden Rules, proper runner attire, runners’ breakfast, safety on the road, pacing, hydration and carbohydrate/mineral replacement.  Look forward to seeing him back next week.

Congratulations Kona Marathon Finishers:  Tomo-3:06:09    Beth-4:08:49


Pink Group by Rosie Adam-Terem:

(Pace 9:00 – 10:00 min. per mile)

We had about 15 runners today, a great strong group eager to run too fast! We managed to rein ourselves in to average a moving pace of 9:38, close enough to 9:45, especially as we had lots of water breaks. Some members asked why we stop at every opportunity to drink water. That’s part of the training: we have to learn to keep hydrated. It’s also a chance to even out the pace of our disparate runners: the faster ones arrive first and wait for the rest of us to catch up. That way we can stay together.

We ran about 11 miles today, adding a little loop round the Waiholo neighborhood to complete the distance. We ended with a couple of runners cooling off in the ocean before going back to the barn for that delicious spread. Mahalo nui loa.

Next week we move up to 12 milers for the month of July (going to the first beach park) and it would be good to start adding another day of base miles (e.g. Friday evening for an hour to keep the spacing and recovery time in order.)


Grey Group by Darrin Nakagawa:

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

11 runners ran the 10.5 miles to the phone booth led by Andy.  Other staffers were Paris and Darin.  Participating members were Rob, Donna, Lance, Pam, Rob, Warren, Tomoko and Mark.  We also passed by Aurene, Sheryl, Theresa and Cara at Triangle park.  Nice cool weather in the morning made it a perfect day to run.  Everyone is looking forward to Ivie coming back next week!


 Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

The Silver group was the largest today at 25 (wow!).  We did our last 10-mile run to the phone pole and back.  The group was led by Alberto, Tony, and Lynnae.  Weather conditions were not bad for this first official Sunday run of summer – gusty winds tempered the reported 90% humidity.  The group consisted of the very faithful Silvers: Ana, Sun Hee, Evelyn, Scott, Joe, Tiantian, Hana, Kelly, Sharoness (or S), Henry and SaoriCindy made a surprise 2nd appearance after changing her work schedule – she definitely knows her priorities!  We were also glad to see some new faces in the group.  It is great to hear stories of how our group members are realizing how strong they’re getting (yup, this training definitely works).  The group did a good job keeping together, and took Kahala Avenue in easy stride, before we experienced the gusty winds at our backs pushing us over Diamond Head (hope it’s like that on race day).  Jonathan was the first one back to home base, having beat me in the last 20 feet.  Tiantian’s stats:  10.35 miles; 1:59:21 moving time (2:09:30 elapsed time); 11:32 moving pace (12:31 overall pace); and the all important calorie count of 882 (adjust for weight, and enjoy those extra desserts!).    Terrific job everyone; we own the 10 mile distance!

HOMEWORK:  Continue your 2 homework runs of 60 minutes duration with a REST DAY in between.  We’re hitting the point where skipping homework can be painful.  So please no cheating.

UPCOMING:  July marks the start of another new mileage.  We will be doing our first 12-miler to the first beach park on Kalanianeole.

Summer fun…a pau hana event is being planned at PF Chang’s.  The first one was such a hit, we thought we’d do it again.  Details to be announced soon.

Running Tip:  Rest and recovery is so important to the endurance athlete.  Your body needs time to recovery and rebuild itself.  Running a day prior to a long run is not recommended.  But if you cannot get in your second homework run till Saturday, please go easy.  That means slower and much shorter, enough for your muscles not to forget what forward momentum feels like.

Community:  The Friends of the Library of Hawaii is holding its 65th Annual booksale at McKinley High School Cafeteria now through July 1st.  Weekdays 11 a.m. to 7 p.m., Sat 9 a.m. – 9 p.m. [50% off], Sun 9 a.m. – 2 p.m. [$.50 each].  This is one of the best recycling projects in the state, and all proceeds go back to support our local public libraries.  Please stop by for great deals on used (and new) books, CDs, DVDs and more.


White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

We ended our month end run with a 10.5 miler which included Farmer’s Road on the way back.   The wind helped to keep our running temperatures down as we finished up our last 10 miler – we start our 12 milers next week.  We had 25 members with us – Guru Sam, Violet, Dwight, Andy, and Blair helped to lead the group.   The staff leaders were joined by members Debbie, Aileen, Bob, Betsy, Shelly, Puna, Lani, Jo, Laurie (Dr. Ando’s daughter who’s ready to hit the books for her first year at UH’s medical school this fall; congratulations!), Shen, Marcy, Rose, Gary, Thau, and Sara (Bert Lau’s protégés), Colleen (welcome back), and Monica to name a few.  Newcomer Puna, an engineer, worked with our good HMC friend, Doug Kamiya, at the same firm.  Doug passed away this year and some of his co-workers are doing the Honolulu Marathon in his memory.


Green Group (Beginners) by Rosemary Kyte:

Cliff and Rosemary led the Green 15s on a nine mile run; with cool breezes helping with the hot sun.  We welcomed a few first-timers this week; remember it is never too late in the year to come out and join us.

Next Sunday, our first Sunday in July, we’ll take our Sunday run distance up to ten miles; first ever at that distance for many of our beginners.  “Where is the turnaround point for ten miles?” you ask?  That simple question led to a long and involved discussion with many suggestions offered on how to describe where “the phone booth used to be”.  But no worries, with GPS Garmin assist, we’ll probably turn around at the right spot.  If I read my Google Maps correctly, I think the 5-mile marker is closest to where Laukahi Street crosses Kalanianaole Hwy.

The Beginners groups have been honored to have Tom Knoll join us on our Sunday runs.  Here’s a follow up on Tom Knoll’s Run Across America.  Here’s a link to internet article on Tom Knoll,650milestoInternationalFalls79-year-oldretiredMarinerunsfromNewOrleanstoCanadianborder.aspx 


Golden 14’s by Norm Uyeda and Jason Wong:

The Golden 14 groups of 20 runners were led by Jason, Gail, and Sandra.  The weather was nice, sunny and windy, at 82 degrees.

At the two mile mark, the leaders talked about what to eat either before the run or during the run.  Some people can eat a small breakfast, while others can’t hold it in.
If food is needed during the run, then runners should have a small bag of pretzels, bars, gel packs, or gummy gels.  Also, everyone needs to drink water at every stop.
At the four mile mark, the group was reminded about Sensei Norm’s Tuesday and Friday runs, starting at 5:00pm.  Eileen will lead the weekday runs this week.
At the six mile mark, the group was given some advice regarding the marathon.  Drink both the water and the Gatorade at every stop.
If you use the sponge, remember that runners before you had used the sponge.  The gel on the spoon is not to eat; rather it’s Vaseline to prevent chaffing.
The group’s longest run will be 16 miles (October).  Whenever doing long runs, one should always start slow to ensure a strong finish.

Time 1:56:50
Distance 8.35 miles
Pace 14:00/mi
Calories 1157 burned

Lucky 13’s by Chris Isham and Medelyn Harkin:

Medelyn and Fiona led fifteen (15) Lucky 13’s on a nice breezy 9.08 mile run finishing with a victory lap. The average pace was 12:20 and burned 1270 calories. We finished strong all together.  We missed Chris who had table duty and he is looking forward to leading the group next week. Medelyn will be off island next week. Have a great week…hydrate, hydrate, hydrate and do your homework. Great job everyone and I know all will do well on the 1st 10 miler.


 Da Comment Corner:

 Tennis after Running:

Guru Sam and Melissa P. aren’t the only tennis stars within the clinic.  Not sure if many are aware but White/Blue Group leader Andy is a tennis stud!  I had the good fortune of being partnered with him to play some” young whippersnappers” from the faster Silver group in a doubles match after our run; the results, of course, should be obvious – age and wisdom “always” prevails but…

*A side note – with age and wisdom comes some “side effects” – painful body aches and severe “brain fog” in the evening and the next day!   Having the hot sun beating down on receding hairlines for that many hours surely has its effects on the brain as well.

An HMC Tennis Tourney in the future?  Perhaps we can have signups at the HMC Happy Hour Social @ P.F. Chang’s scheduled soon?


 Have a safe and enjoyable week!


See you at the water stops,