Blair’s Weekly Update 09-16-2012

Doc’s Report by Andrew Laurence

Dr. Scaff was not available today.

The next Bus Run is scheduled for October 14.   Please sign-up on the sheet posted on the bulletin board so we know how many buses we need.   This is the final Bus Run of 2012.  

 To receive the Honolulu Marathon Clinic Newsletter, please write your e-mail address on the list on the bulletin board or sign-up online on The Honolulu Marathon Clinic web site (  Click “Subscriptions” ” in the menu bar at the top of the page.  

 Table Duty:

Thanks to Byron and Paris for taking such good care of us today at table duty!  The watermelon was delicious Paris (must be the way it was cut)!  Byron, please take good care of your Mom!

Group Reports:

Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

The Silverados were 18 strong today for their first 16-mile run to the church along Kalanianaole.  They were led by the very faithful Alberto, as Byron had table duty, and yours truly had a church conflict so ran on Saturday instead.  The day’s weather conditions were HUMID and HOT.  The group consisted of the regular Silverados such as Sharoness, Scott, Evelyn, and Kohya (sorry to those skipped).  And they also welcomed some newbies from our fearless military – yeah!  The group finished well – evidence that the training is paying off.  This week’s approximate stats:  16 miles; 2:59 moving time (3:23 elapsed time); 11:11 moving pace (12:41 overall pace); and calorie count of 1300.  Good job everyone! 


HOMEWORK:  (1) Continue to experiment with different fuels; (2) Target 30-33 miles per week.  Do 2-3 homework runs of 60-90 minutes duration with a REST DAY in between.  A good rule of thumb is to have your weekday runs equal your Sunday long run, at minimum.  If you’re not there yet, try increasing your weekly mileage by 10%, which should be about 1 mile per run.  (3) Hydrate Saturday night.  For more information, please see “Your First Marathon” by Dr. Scaff.

UPCOMING:  We’ll continue 16 mile runs for the next month.  Consider running in the P.F. Chang 30K (18 mi) race in late October.  That’s a great way to get some race experience prior to marathon.  See for more info.

SHOUT OUT CENTRAL:  Congratulations to the HMCers who finished the Maui Marathon this Sunday, including our old friend Tomo

Training Comment:  *Shoe alert*…by now you should have your favorite pair of running shoes.  You know the pair that doesn’t give you blisters or make your feet hurt after 10 miles.  Now’s the time to decide on the pair of shoes you’ll wear for marathon day.  As a guideline, the lifespan of running shoes is about 500 miles, and your marathon shoes should have at least 200 miles before race day.  Thus, it’ll take roughly 8 weeks to break in a new pair.  So if your current shoes are looking a little worn, think about switching to a new pair by early October.  And don’t forget the insoles!

Lastly, if you’re not using those shoeboxes, please consider donating them to me.  They’ll be filled with goodies and school supplies for needy children this Christmas.  Mahalo for your kokua.


White Group by Dwight Bartolome:

(Pace – 12:00 – 13:00 min. per mile)

Both of our fearless leaders (Blair and Sam) were missing.  Sam was on a trip and Blair was still injured.   Both Andy and Dwight took it on to lead the group of twenty runners from the rear.  This was the group’s first 16 miler.  Without Sam in the front to start the group at a slower pace, the group started at a faster pace.  We all could keep up but we knew this would haunt us on the way back.  We had no problems making it out to the church and several members completed their run at the second beach park.  There was again the Lucky 7 that had to make it back to Kapiolani Park.

The mid-morning sun was hot and took a toll on the group but we were able to overcome that mental barrier and make it back to the park.  Yes, we saw Blair in his car passing by us and checking on us.

At Triangle Park we talked about the economics of running.  After 45 minutes of running, the glucose/sugar in our blood stream is depleted and we have to depend on our fat reserves.

Through the months of training, the conversion from fat to glucose becomes more efficient and effective.  Each of us has enough fat reserves to run a hundred miles.

But we have to train and run smart for the marathon.

The key:

“The rate of fat conversion to glucose must be synchronized with the energy needs of the body and that this conversion process is sustainable over a period of time.”  The rate of fat conversion is based on ones minutes per mile pace and sustainability is based on number of miles per week one trains.

By now each of us has an idea of our minutes per mile pace in training and what we will run for the marathon.  The glucose conversion rate is rigid so varying ones minutes per mile pace during the marathon by plus minus 10 seconds can have a big impact on one’s energy reserves.

We train our bodies to sustain this conversion to glucose by the number of miles we run per week.

That is why by this time we are recommending that one runs around 40 miles per week or 1 ½ marathons a week.  This will ensure you will be able to sustain this conversion to glucose for the length of the marathon.   So just another way of looking at why you have to pace yourself and do your homework runs during the week…

Have a great Glucose awareness run…….…

Please sign up for out third and final Bus Run on October 14th – approximate distance 15 miles.  


Beginners Groups:

The Green Group –by Rosemary Kyte:

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

 Rosemary and Lou paced the Green 15s on a long (14.5 mile) 14-miler managing the hot sun with careful pacing and lots of water. Thank you to Lou for stepping up to help out with the Green 15s as pace leader!   As expected, having increased our weekly mileage, we are getting faster, easily keeping up  at a bit faster than a 15-minute mile pace for much of our time on the course.  This will put us in great shape for marathon day, when we’ll hold ourselves back to a 15-minute per mile pace for the first 16-miles.  It is never too late in the year to come out and join our marathon training; all of our routes are out and back, so we can easily find you a distance and pace group to fit your level of readiness for endurance training. 


Gold Group – 14 minute pace by Dean Takashige:

 Dean, Norm, Sandra, Jason, and Gail led a group of 22 runners on their second official 14 miler for the month. The weather was clear with a slight breeze. It turned out to be a very warm day. Everyone is getting stronger every week.  As we get closer now is the time to decide what you are going to wear, buy your shoes if you haven’t done so, Keep up your homework and we will see you next Sunday.


Rainbow Group by Norm Uyeda:

Norm led a small bunch of new / recovering runners on a short 8 mile run out to the gas station and back.  The Rainbow group  is for those who are recovering from an injury and don’t want to press too hard or for those who have just started their marathon training and don’t want to bite off too big a training chunk since the normal Sunday run is now 14 miles for the beginners. 


Da Comment Corner:

8 miles (the continuing saga of the injured calf):

I “snuck in” an 8 miler on Sunday; I started at about 8:15a.m.from the clinic start.  I decided that I needed to do a “longer run” (I hadn’t walked/run longer than 5 miles for over a month).   I wanted to test my cardiovascular fitness to see if it was still “intact”.  I maintained an awkward shortened stride.   I was lucky enough to bump into such positive role models as Luanne and Susan (seasoned marathon walkers), and Eileen and Ming, who themselves were recovering from injuries.  Please take good care and hope your recovery is rapid.  

I decided to take on Kahala Avenue – I felt that if my group-mates were doing 14-16 miles in the hot sun then I should do my bit to go through some of the struggles that they were enduring.  I actually managed ok (didn’t need to walk much) – my stamina still seemed, as mentioned, “intact” (anyway, for the 8 miles at a very easy pace).   

I have received many comments from runners recovering from injuries and appreciate your words of encouragement!   Good luck and a speedy recovery to everyone as well!  Gotta keep on truckin’!


 See you at the water stops,