Blair’s Weekly Update 07-29-2012

Doc’s Report by Andrew Laurence:

Dr. Scaff shared interesting facts about the Olympics, and how today’s runners would have fared in the Olympics 100 years ago. Even though the Olympics started in Greece, England really codified the Olympics, so they’re the mother country. 2012 is the first time the US Olympic team has more women than men, which is good.  At one time we didn’t know if the menstrual cycle would affect women’s athletic performance.  It does not.  In fact, running decreases pre-menstrual cramps, postmenopausal symptoms, etc.

Why the marathon is 26 miles, 385 yards:  In 1908 Olympics, it was realized that the Queen’s viewing box was 385 yards to the right of the 26 mile finish.  So the course was altered so the runners would pass by the queen at the finish.  The 1908 Olympics were also marred by politics, just as we have today.  There was still tension between the US and England at that time.  The British organizers had failed to display the American flag during the opening ceremonies.  So as the athletes of the participating countries entered the stadium, the bearer of the US flag crossed the Queen’s viewing stand, and instead of dipping the flag to her as the other countries had done, he lifted the flag as high as he could and a teammate shouted, “This flag dips to no earthly king.”

In the marathon, an Italian crossed the finish line first but collapsed 5 times and had to be lifted across.  The second person to cross was an American, but by that time they had already declared the Italian the winner – another insult!  The following day the Americans filed a protest, the British agreed and gave the American the medal, but by that time everyone was heading back home and nobody ever knew about it.

Today:  Statistics on runners at least 19 years old from the 2004 New York Marathon found that you continue to speed up until 27.  You get better over 10 years of training.  After that it takes until the age of 64 to return to the performance level of a 19 year old.  So running is a sport for older people, and we can run against the youngers and can cream a lot of them until the age of 64 (or older).

Remember:  The 15th place finisher in the 1908 Olympic marathon took 4 hours, 4 minutes.  So about 1/3 of runners today could have placed in the Olympics 100 years ago.

More on the history of the marathon and the Olympics appears in Chapter 34 “The First Marathon, Democracy and History” 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:

Thank you Staffer Dean for the delicious food and drink at table duty!

There are a few more slots open for table duty and we are in need of volunteers.  Please let us know if you are available. 


Group Reports:

 Advanced Group by Les Young:

(Pace < 9:00 minutes per mile)

Nine AG runners did a 16 miler today.  It was a great experience running in the rain, but it got a bit humid when it stopped.  The rain cools your body enabling you to run with the effect of less effort.  The rain made my first 16 miler a doable run at a faster pace than I had planned.  No one anticipated the rain and did not apply petroleum jelly to their feet.  The saving grace was no one wore cotton socks which become very abrasive when wet.  Dri-fit socks and clothing are the way to go.  Pray for rain on Marathon Day!!


Grey Group by ivie Kumura:

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

The PINKS and GREYS ran together today. It was a humid day, but the rain cleared.  Leader for the PINKS, ROSIE went to London Olympics, so can’t wait to hear her Olympic sized experiences! We didn’t know whether to run at the PINK or GREY pacing, so we did a blend, 8:50 to 11:00 was our pacing. ANDY, PARIS, JYO, TOSHI, GANNON, ROB, SHAYM, ARDEN, SAM, WARREN, BEV, JOHN, LILY, Myself, taking in Kahala Avenue, to our statue, Queen Kapiolani. We passed the triathlon finish, and went back to greet the oldest triathlon finisher, 79 year old! That was so inspiring to watch.
How was our training run?  Bannister broke the 4 minute barrier. WARREN and I set our own bar, okay, so we want to break 5 hours? Who’s to say, we can’t break 4:30? YIKES! Somehow, we felt good this Sunday, and set that for ourselves. We’ll see how our training goes. Our Kahala Avenue story today, was a stumper,  if anyone’s got Ponce De Leon’s Fountain of Youth to work? If our memory serves us correctly, the answer is “no”. We’ll just have to keep running. Runner’s high does tricks to our minds, we look and feel youthful. This Sunday run was the morning of the triathlon. Some Honolulu marathoners were competing. We saw ALFREDO running his home stretch. Way to go, ALFREDO! We took the Marathon Finish, to greet our lady, Queen Kapiolani again, and was happy to see, it crossed the triathlon finish. So inspiring! We were there to cheer the oldest competitor, 79 year old, bib number 325! He brought tears to my eyes! Bodies in motion, stay in motion, forever! What a fountain!

July 1 – 11.8 miles
July 8  – 11.68 miles, Running time: 2 hours 24 minutes OVERALL PACE: 12:23, Running out: 9:55 (yikes) to 11:15 Returning pace: we held the 10:30 till 9 miles, and those with extra fuel/ energy, picked up the pace
July 15 – 12 miles
July 22 – 13 something miles – Included the Kilauea incline to first beach park
July 29 – 11.78 miles including Kahala and marathon finish – OVERALL PACE: 12:04 Whoa, what got into us? 8:50 to 11:00 pacing. -That’s what mingling with the PINKS did to us.

August 5 – 14 miles
August 12 – 14 miles
August 19 – 14.5 miles (Kilauea Ave incline)
August 26 – Bus Run Fun


Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

The Silverados had a total of 21 runners today.  The group did their final 12-mile run to Wailupe beach park and back.  The group was led by Alberto, Byron, and Lynnae.  The Silverados in attendance were:  Albert, Cindy, Evelyn, Julie, Mari, Hana, Tiantian, Nikki, Sandy, Sook, and Sun Hee, with a special appearance by Andrew, till he turned around at Triangle Park.  Weather conditions today were opposite from last week.  The cloud burst just prior to the run left nice cloud cover in its wake, and plenty of breezes (yippee!).  It was inspiring to see all of the triathletes on the first few miles of our route, as they finished up the last leg of their race.  We got a chance to cheer on HMC’s very own, Alfredo, as he went up Diamond Head.  With all the energy around the park, Scott “chose” to practice his sprinting, and caught up to the group at the gas station.  We were joined again by last week’s special guest, Meagan, who was at the end of her vacation and getting ready to return to her hometown of Seattle.  I’m confident she’ll be keeping up with her training till her next visit.  We were also joined by several new faces, one of whom was Na, who replenished with a yogurt during our second stop at the gas station.  The group was strong all the way to the turnaround point and back to the gas station, doing a good job staying together.  We returned via Farmers and the last third of Kahala Avenue, which is our new return route.  Most of us completed our run by practicing our “marathon finish”, but opted for the triathlon finish instead.  Tiantian’s stats:  12.09 miles; 2:19:35 moving time (2:37:03 elapsed time); 11:33 moving pace (12:59 overall pace); and the all important calorie count of 1014 (wow, another 4-digit run).

HOMEWORK:  (1) Select your fuel for Sunday.  (2) Target 30-miles per week.  2-3 homework runs of 60-90 minutes duration with a REST DAY in between.  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 “Your First Marathon” by Dr. Scaff.

UPCOMING:  Next week we will do our first 14-mile run.  The Marathon Readiness Series will kick-off August 12 with the 15K.  See for more details.  Our 3rd Tantalus quest will be on Admission’s Day, August 17.

Training Comment:  The longer distances and summer weather conditions can easily take a toll, so it’s important to focus on hydration, replenishment, and recovery.  These are all important aspects for the endurance athlete.  Now’s the time to experiment and find what works best for you.  Water intake cannot be emphasized enough.  While there are a sufficient number of water stops along the route, also consider hydrating the night prior.  As a general rule, you should drink half of your weight in ounces daily.  Please make sure you bring some form of replenishment for our long runs.  There are many options – for example, gels, gummies, pretzels, fruit, or honey.  Recovery should consist of protein within 1-2 hours after a run (ie. hamburger, protein shake) to help rebuild muscle.  Record your intake and monitor yourself in these three important aspects, till you find what combinations work best for you.


White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

21 members started off with the group but at the Kahala gas station, a few members headed back with Guru Sam due to other commitments or were nursing injuries.  The hard core remaining 13 members were led by staffers Blair and Dwight who ran to the first beach park then returned via Kahala Avenue to our clinic start – approximately 12 miles.  This group of 13 ran consistently together throughout the entire route (even through Kahala Avenue) and finished in unison.   Great job!  Congrats to Russell U, Aileen, Betsy, Jan, Nobu,  Queyon, Thau, Sarah, Berrie, Monica,  and newcomer Gary.  We move up to 14 miles next week.      Please keep up the good work on your homework runs!

We miss our “missing” White Group “regulars” – Debbie, Gary, Randy, Jan, Noe, Julie, Diane, Russ, Raquel (hope you are back), Rani (to name a few) – hope you are all ok and able to rejoin our group soon.

Please sign up for the Second Bus Run (August 26th) – we get dropped off at the traffic signal past Sandy Beach, start by running  into Kalama Valley, and  through to Hawaii Kai Drive, then reconnect with Kalanianaole Highway back to Kapiolani Park.  Mileage – approximately 13 miles.


Green Group (Beginners) by Rosemary Kyte:

The fates took pity on us after last week’s blazing not day, and blessed us with mostly overcast, some cooling drizzle and steady breezes all morning.  Our time and distance reflected the relief from the heat – we went longer and faster:  3.3 miles in 3 hours and 18 minutes (nearly a quarter mile further and ten minutes faster).    Cliff and Rosemary held to a steady 15-minute mile all morning; though most of the group pulled ahead slightly on Kahala Ave, easily covering the uphill 1.25 mile stretch  to Triangle Park, showing how strong they have gotten over the weeks of training.  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 14s by Norm Uyeda:

Eleven Golden 14s, led by Jason Wong, Sandra Padua and Norm Uyeda, enjoyed the cool, overcast weather this morning for the last “telephone booth” run before we transition to 12 milers next Sunday.  We did a little bit extra at the finish so we could truly say we did 11 miles with only one more mile next Sunday so no cause for anxiety – just a little bit more mileage with a water stop and bathroom at the Wailupe Park turnaround.

The upcoming 12 mile Sundays will require everyone to do their homework – at least 30 miles per week.  Doing your homework will make the Sunday runs easier and help prepare your body for the marathon.

Back to school?  Are your kids going back to school?  Have they outgrown their shoes?  Don’t throw the old shoes away – bring them down to the Clinic so we can send them over to Dumagete in the Philippines.  We can use any gently worn shoes or athletic clothing – preferable the smaller sizes.


Lucky 13s by Chris Isham:

Chris and Fiona led 18 runners on a 10.75 mile run with a marathon finish.  Outstanding job by all of you!  Weather conditions were perfect with overcast skies and light drizzle throughout.  Next week kicks off our 12 mile runs; this group is more than ready to make the jump.  Please do your homework and stay hydrated. Special welcome to Jamie who joined us for her first time!


Da Comment Corner:

 More Efficient Homework Runs:

Let’s make sure to be prudent or “efficient” on these runs, especially during this period of our training.  We might feel a bit more confident as we go longer and have a tendency to “push a little harder”.  This might be a formula for injury.   Take it a bit easier on your training; perhaps run a little longer at a slower pace rather than doing more speed work.

Other types of activities (e.g. basketball, tennis, softball, swimming, surfing, weight training, even golf) take a toll on our bodies (especially for us “older super athletes”), so listen to your body and perhaps incorporate more rest days to recuperate.   As Advanced leader Les Young states, “You don’t need a 4-6 week setback at this stage of the game”.


Second Bus Run:

August 26; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13 miles.    Much of the run is on the actual marathon route. (We are running back to the park via Kalama Valley and not climbing up Kalanianaole Highway heading toward Haunama Bay.  Many have expressed their trepidation about coming back on this route.)  Please sign up on our sheet posted on the bulletin board.  We have over 150 runners signed up so far.


 Stay cool and injury free!


See you at the water stops,