Blair’s Weekly Update 07-22-2012

Doc’s Report by Andrew Laurence:

Dr. Scaff talked about intervalsspeed workracing, and more.

Do intervals help?  The answer is no, because when sprinting you use the quick twitch muscle fibers and go into anaerobic capacity, which uses glycogen.  You do not run a marathon on quick twitch muscle fiber, you run on slow twitch muscles using fat.  If you want to run a marathon faster you must do more miles.

Do intervals help?  No.  Because when sprinting you use the quick twitch muscle fibers and use glycogen.  You do not run a marathon on quick twitch muscle fiber, you run on slow twitch muscles using fat.  If you want to run a marathon faster you must do more miles.

So what are intervals good for?  They are good for coordination.  If your knees knock, toes cross, if you tend to fall down, intervals will help improve your coordination.  But if you fall during an interval injuries might keep you from running entirely, …so you have to balance the risks.   Do intervals AFTER your long run when you are a lot less likely to get hurt.

The same is true of speed work.   Speed work is when you run faster than your training pace.  Ten percent of your mileage can be speed work.  That is the 10 Percent Rule.

 Ten percent of your training could be spent entering a race so that you can get some race experience. Use the race as a training experience to get used to the crowd, the excitement, and practice your pacing.  Pacing is the whole thing.

Next Up:  Nutrition Two Sundays from now Dr. Scaff will talk about nutrition. We will start with some challenging questions.  Dr. Scaff will have the data, and all the references are 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:

Next week Dr. Scaff will talk a little bit more about what is going on in the marathon and how you might perform not only in the future, but in your marathon aspirations in the Olympics.

Reminder:  The training schedule for July is 4 hours per week, and many of us should be up to 30 miles, although you don’t HAVE do 30 miles at this point.
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:

Much thanks to staff leaders Madelyn, Norm and Eileen for putting on such a great spread of fruits, pretzels, pastries and drink.   We all needed the replenishment after a very hot training run.


Group Reports:

 Advanced Group by Les Young:

(Pace < 9:00 minutes per mile)

Mark and 5 of his “Raptors” ran in from 9 miles out to Paki.  I ran in from 7 miles out.  After the talk we picked up 3 runners to include Aaron moving up from another group and guest runners Taami from Guam and Floren from New Zealand.  They managed to hang with Mark’s group all the way to the second beach park.  I trailed behind with Satomi and Korwin running an average 8:30 pace.  It was hot, but the group is well versed in proper hydration and mineral/salt replacement.  They ran a fast pace despite the heat.  Train with the heat and you will find yourself running even stronger in cooler weather.  Pee clear and lots of sunscreen!!


 Pink Group by Rosie Adam-Terem:

(Pace – 9:30 – 10:30 min. per mile)

A subgroup of early risers ran from the first beach park, taking in Wailupe peninsula to add an extra mile, and met the rest of the PINKS at Kapiolani Park in time for Dr Scaff’s talk. We had some new members today — e komo mai! – and our group was about 12-14 people strong. The day was muggy, so Bill made sure that we kept our pace down. By my Garmin, we ran the first half at an average pace of 9:45 and the second half just under 10 mins/mile. Thanks to Lauren for making delicious scones, and Carl for supplying cool refreshing coconut water for the early group.

Next week is the Tinman Triathlon at the park, so parking is likely to be a problem. Running the reverse route might help: park at the first beach park  (or in the Wailupe streets) and run in, then back out again. This makes 12 miles. With the Wailupe circuit, it’s 13, and that brings us nearer to our August goal of 14 milers on Sundays. A small group of Pinks will also be swapping Saturday for Sunday, and starting early.

For further info, please e-mail me at drrozi @ (no spaces of course)

Don’t forget to do the homework runs, about three hours during the week, and please remember to hydrate and sunscreen!

I will be away for three weeks, so I’ll be back with the PINKS on August 19th. Another group leader will be available to help out in my absence.


Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

The Silverados had a total of 24 runners today.  The group did another 12-mile run to Wailupe beach park and back.  The group was led by Alberto, Byron, and Lynnae.  The group included:  Scott, Kyotah, Joe, Kelly, Julie, Saori, Hana, Tiantian, Chao Ling, Sharoness, Nikki, Sandy, Kerry, Jonathan, Ashley, Sook, and Sun Hee.  In one word, weather conditions were BRUTAL – summer has arrived with a vengeance.  There was not one cloud in site (until our last half mile to home base), and the breezes were sadly absent.  Really, the only way it could have been worse is if it were raining.  But, to be optimistic, this did provide a good opportunity to test our conditioning level.  The group was joined by two former HMC runners who were a little confused about the route, since the usual markers of the phone booth and residential water fountain have been removed.  And we welcomed a special guest, Meagan, who just flew in from Seattle the night prior – what a way to begin her Hawaii vacation.  She had very positive things to share about the Seattle Rock and Roll half marathon she just completed last month, and is already signed up for next year.  The group was strong all the way to the turnaround point and back to the gas station, doing a good job staying together.  Some Silvers started peeling off, preferring their own routes back to home base.  We returned via Kahala Avenue, which was an impressive feat given the hot conditions.  Tiantian’s stats:  11.77 miles; 2:11:23 moving time (2:33:48 elapsed time); 11:10 moving pace (13:04 overall pace); and the all important calorie count of 1008 (wow, 4-digits, a Silverado first for this year!).  Congratulations all, on our toughest run this year!  Despite the heat, we actually were faster than last week and took shorter breaks.  The logical conclusion…we’re getting stronger, yeah!

HOMEWORK:  (1) Select your fuel for Sunday.  Whether you choose a gel, gummies, pretzels, fruit, or honey, please make sure you bring some form of replenishment.  Training is getting more intense with the weather, and replenishment is an important part of being an endurance athlete.  Now’s the time to experiment and find what works best for you.  (2) At this point, our homework changes slightly:  2-3 homework runs of 60-90 minutes duration with a REST DAY in between.  We’re starting to count mileage and hope to reach the 30-mile mark per week.  Don’t worry if you’re not there yet.  Most of us should be doing around 24-28 miles a week.  For more information, please see page 27 of “Your First Marathon” by Dr. Scaff.

UPCOMING:  Next week will be the last 12-mile distance.  We’ll definitely take Kahala Avenue back, and have an option to do the marathon finish.  Mark your calendars…our 2nd Tantalus quest will be on Admission’s Day, August 17.

The Marathon Readiness Series will kick-off August 12 with the 15K distance.  Those looking for more race experience should do this series.  It increases by 5K through November over a course of 4 races, and ends with a half marathon.  This is a good way to gauge your HMC training as you prepare for December.  Entry deadline for race #1 is 7/25/12.  See for more details.

 Quote of the Week:  “I remembered what you said in training, so during marathon I kept repeating to myself, ‘I own Kahala Avenue.  I own Kahala Avenue.’  It worked!” –Sandy (who broke 5 hours in her 1st marathon)


White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

Was hot !!!  We initially counted 29 runners with us at the top of Diamond Head going out but I think the heat took its toll on our members and only about 12 continued the trek onto the first Beach Park and back – 12 miles.  It was a scorcher today – not much of a breeze, humid and the sun shone intensely.   Guru Sam turned around at the Kahala gas station and took some of the runners back with him.  Blair led the rest of the group onward to the first Beach Park and back.  We took in Farmers Road on our way back where a water fountain is nicely located near a park with a “beach volleyball court”.   For your info – the water fountain at the neighborhood house (on Elepaio St., I think) on our way back to Triangle Park is no longer there.  “ Veteran members” who did the entire 12 miler – Debbie, Russell, Russ, Queyon, Aileen, Jan, Betsy, Diane, Gary, Elena,  and Melanie.  Great job!!

We will be adding the Kahala Avenue stretch on our last 12 mile run next Sunday.  And, next month, we start our trek to the second beach park – the turnaround point for our 14milers.  Got to do some runs during the week, otherwise…    Actually though, the homework runs provide not just a buildup in endurance and stamina but it gives one a “sense of confidence” that the longer Sunday run is “manageable” (provides mental conditioning, which is very important during a marathon).


Green Group (Beginners) by Rosemary Kyte:

No denying it, this was one long hot run; the hottest we’ve had all year.  The strong sun felt hotter than the recorded temperatures (low 80s), with few breezes, and no overcast relief.    Cliff and Rosemary paced their group carefully, slowing in the heat, listening to our “talk test”; taking about 3 and one-half hours to cover 11.15 miles – our longest run of the year. One in our group slowed by chills and nausea, buddied up with a fellow runner and fell back to walking-coach George’s group. Thanks for being there, George! Sunday runs are a good time to try out different food supplements; we may find that our heat- and exercise-stressed stomachs find some gels too concentrated to handle. This week, we should try to reach a total of 30 miles for the week; 11 miles today leaves us (only) 19 miles to work in mid-week.  Train for sessions of at least one-hour continuous and try to take a day off after each training day, training between three to five days each week.  Remember it is never too late in the year to come out and join us.  We’ll find you a pace group and distance to meet your needs.


Golden 14’s by Dean Takashige
Dean ,Sandra and Gail took a group of 11 for their 3rd official 10 mile run. It was the hottest day this year.
To add to this the first and last water stop (top of Diamond Head road) was not working.

We talked about trying out different different things to maintain your energy as the runs get longer. Things like pretzels, li hing mui, spam musub, cinnabons, or commercially available items like Cliff Blok.
The point was, now is the time to try them out to see what agrees with you. Of course you one of the first criteria is that you like how it tastes.

We spent 2 hours and 54 mins on the road, ran a distance of 10.47 miles and burned 999 cals.


Lucky 13s by Chris Isham:

Chris and Fiona led 17 runners out on a 10.4 miler.  Definitely the hottest run so far.  Nevertheless, we all finished in 2:33 which was pretty fast for our group.  Next week, we intend to run a marathon finish.  With fewer water stops, it is imperative that all of us hydrate more throughout the week.  Also increase your electrolyte intakes.  Special welcome to first time runner Kathy!  Please do your homework!


Da Comment Corner:

 Second Bus Run:

August 26; Fare – $3; farthest drop off point – Sandy Beach, approximately 13.5 miles.    Please sign up on our sheet posted on the bulletin board.

Farewell Get Together for Rosemary Kyte

As you may have heard, our fearless leader Rosemary Kyte is will be relocating to the Mainland soon. The beginner group leaders is having an Aloha and Mahalo potluck to wish her well and to thank her for her years of training and leading the beginner group. The potluck for Rosemary will be on Sunday, August 19, immediately after the clinic run.

Please let us know if you are able to come to the pot luck. We will have a potluck sign-up sheet on the clinic board on Sunday to help us balance the food items. Your families and anyone that may have been touched by Rosemary are welcome to come as well.

Keep cool and injury free!

See you at the water stops,