Blair’s Weekly Update 09-23-2012

Doc’s Report by Andrew Laurence:

Dr. Scaff talked about fats.

Nutrition experts say you should eat more carbohydrates and less fat, …and they’re all wrong!

Saturated Fats Are Good For You!  Milk contains stearic acid, the essence of beef, which lowers cholesterol by 10%.   Eat a pat of butter a day, change nothing else, and your cholesterol will drop.  It works better than Cheerios or oat bran.  Saturated fats DO NOT raise cholesterol.  If you don’t gain weight, they’re good for you.

Monounsaturated fats include things like olive oil.  They’re good for you but aren’t much better than saturated fats in total.  Studies of the carbohydrate diet, the glycemic, and the fat diet showed the fat diet had the best profile of all.

Polyunsaturated Fats are highly unsaturated and they are supposed to be about the best of all.  One of these is called canola oil.

Fats Are Basically Good For You And Why
The heart is a fat burning organ.  The body craves fats.  Yet all the running magazines have you on a high pasta, high carb diet, when in truth you need some fat.

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: references a study done on female ultra-athletes (individuals who do marathons (50K) or longer).  It found that by increasing the fat diet from 35 – 45% fat, nearly half fat, their endurance increased and their running ability increased by 20 – 30%.  So the more you run the more fat you eat.  It’s as simple as that.

So if you feel good about the hamburgers or pizza, whatever it is, don’t be afraid of it.  It’s not bad unless it makes you fat, and for marathon runners that’s not going to be a problem.

Next Sunday Dr. Scaff will talk about beer and other beverages.

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:

Thanks to our Staff Leader extraordinaire Ro Kyte for taking care of table duty today.  The drinks, fruits and assorted goodies were sensational!  Thank you and we will all miss you!  Great luck in San Diego!Group Reports:

Advanced Group by Les Young

(Pace – <9:00 per mile pace)

I did my first 18 miler ahead of schedule only because there was no parking at the second beach park.  The key to my survival and marathon running is pacing.  Trying to keep up with 8 Raptors would have burned me after 9 miles at their pace averaging 8:30/mile.  At Paki, we were joined by 3 more runners planning to run 16 miles.  Everyone got a taste of running in the rain.  It is definitely an easier run if you don’t mind getting wet.  Assume it will rain on marathon day and prepare appropriately (lots of Vaseline).  Everyone is ramping up their weekly mileage.  Be careful to respect the 10% rule and avoid injuries.


 Grey Group by Ivie Kumura

(Pace – 10:30 – 11:30 min. per mile)

We had about 15 diehard runners on a humid Sunday – Warren, Fumiko, Nobu, Lance, Jyo, Toshi, Jenny, Mark, Darin, Shannon, Ian, Audrey, Bill, Lianne, Nikki and friends Brandon, and Jillian We usually do the hill of Kilauea Avenue (little Tantalus), but instead did the usual 16 mile route, pushing the pace, since it was our 3rd week of a a 16 miler. Remember we don’t increase our training effort more than 10% a week.  We ran into Mike and Aurene going out towards milel 6 and Dr. Rob and Donna at mile 12.  We didn’t get too far on our rap. Starting from scratch, “We were made to run, the marathon, because it’s so much fun…” Guess we weren’t made to rap.  We better just adopt one already written. We suck, don’t we?

I am so inspired by all of you, to do your long runs, fitting it in no matter what your schedule. That’s part of the marathon journey, the dedication, practice runs, against all odds, because, “life happens”. We are in this, a goal larger than ourselves, yes, we can do all things.

We are recommending the PF Chang’s 30 K (18 miles along the marathon route) OCTOBER 28th, Sunday, 5:00 am start, Kapiolani Park. This is a great way as a check point of how trained we are for the marathon. It’s an excellent marathon preparedness run. Please sign up, if interested, deadline for lower rate is) October 10.

Somehow, this Sunday, there were no groups at a faster pace above the GREY and SILVERADO group. Perhaps everyone else started at 6 am, or other events were happening. The SILVERADOs were at a 10:30 to 11:00 pace, same as the GREYS, so the GREYS will be doing 10:00 to 11:00 pace. Whatever your Sunday feels like, you could run with either group. Have a great Century Bike Ride next Sunday, Warren!

September 2nd – Unofficial run 12 miles (taking incline of Kilauea Avenue)
September 9th – 15.8 miles  11.08 Total pace (the faster shade of GREY) -WOW!, next bunch: 11.39 Total pace
September 16th 16 miles – sorry, no update, but I understand Kahala and Marathon finish was done
September 23rd 16.2 miles – First group ended with a 10:14 moving pace. The next group, about 5 minutes behind at a 10:28 moving pace.
September 30th 16.5 miles – Kahala Avenue and Marathon finish


Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

The Silverados were 21 strong today for another 16-mile run to the church.  They were led by Alberto, Tony, and Lynnae.  We had a potpourri of weather conditions.  It started out cloudy and rainy (but tolerable), then breezy, very idyllic for running conditions.  But our joy was short lived, for in the end it turned sunny, HUMID and HOT.  The ‘silver’-lining is that it made for good training.  We’ll definitely be ready for anything come race day.  The group consisted of the regular Silverados such as Jun, Jill, Sharoness, Scott, Sook, Pete, SunHee, Kerry, Joe, Julie, Kelli, (sorry to those skipped).  And we also welcomed some “newbies” for this season, amongst them Mindy, James, and Bob.  We ran into Tiantian, HaNa, and Ana at the gas station – since those early birds traded in extra sun for the morning rain.  The group enjoyed Nelson’s Oasis both times – with a special treat of kulolo – thanks Nelson!  Congratulations to Julie who completed her very first 16-miler ever; you rock!  The group finished well – wet shoes, prune-like feet, and all.  I’m amazed at the great progress everyone is making.  This week’s stats:  16.38 miles; 2:48 moving time (3:22 elapsed time); 10:18 moving pace (12:20 overall pace); and calorie count of 1288 (if you weigh more than 105, add more calories).  Most of the group ran a negative split or very close to it.  We hit the turnaround point at 1:23 moving time.  Good job Silvers; keep it up!

HOMEWORK:  (1) Continue to experiment with different fuels.  If you’re cramping, bring more or different fuel. (2) Target 30-33 miles per week minimum; 40 is even better, but don’t get too ahead of yourself.  Listen to your body.  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.  If you’re not there yet, try increasing your weekly mileage by 10%.  (3) Hydrate Saturday night.  For more information, please see “Your First Marathon” by Dr. Scaff – page 41.

UPCOMING:  On Wednesday, 9/26, there will be a Silverado midweek run for 10 miles.  Meet at Paki 5am if you’re interested.  We’ll continue 16 mile runs for the next couple of weeks.  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.  Early registration deadline is 10/10.  See for more info.

Training Comment:  Besides deciding on your race day shoes, also think about socks.  Do you need thin or thick?  If you’re getting blisters on your long runs, consider changing socks.  Socks should be made of wicking material, not cotton.  If you’re starting to chaff, which happens at high mileage, look into applying some Body Glide or Vaseline.  It’s good for the toes too.  These extra comfort measures will make those longer runs more comfortable.  Enjoy the run and have fun!

RECYCLE PLEASE: Please consider donating your extra shoeboxes.  I’m collecting boxes to fill with goodies and school supplies for needy children this Christmas.  Mahalo for your kokua.

White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

28 runners started off with us today.  Although we started to separate at the 4 mile mark (Kahala gas station), the spirit of the White Group remained constant as staffers Dwight and Andy took over the leadership and guided many of the group through its 16 mile trek.  (Guru Sam and Blair turned around at this point).

Many of our runners are starting much earlier from the second Beach Park and running into the clinic start and back.   Early birds, please be careful this Sunday as the Century Bike Ride takes place early a.m.


The Green Group – Beginners by Louis Compton:

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

Green 15: Our esteemed leader, Rosemary, had table duty today as her last day with us before departing for San Diego; she got to see all clinic participants today.  She’ll be back to run with us on Marathon Day.  Led by Lou, 8 Green 15s [Bailey, Jenny, Karen, Laurel, Linda, Scott, Yuko] reached the first watering hole as 15s were departing and Golden 14s were in queue…. our gung ho folks said [demanded] lets pass this delay point and go to Triangle Park since all were carrying water…  Lou noted the aid stops are every 2 miles along the marathon route and you can walk through, not stop, taking liquids from the volunteers… so OK let’s try getting in / out of our water stops quickly today.  Weather initially was overcast with more than just a Manoa Mist falling, but Lou reminded the group that we could be running in the rain in December so this is an excellent training day for that situation.   At Aloha Gas we were approached by Liz in her Finishers tee – she wanted to join a 15 minute pace group and she tagged along.  She finished her first marathon in a lot of pain / anguish because she simply ran too fast and couldn’t keep up her early pace.  We hope she’ll join us next Sunday morn at the park.   Lou’s walking pace was fine for most and a tad fast for some, but we stayed relatively close and didn’t leave anyone on the trail.   Everyone MUST do their weekly homework, particularly to avoid some knee discomfort on Sunday.  Overall 14.5 today in 3:57… knocked off 1/2 hr from last week’s outing with quick pit stops and a steady 15 min / mile military pace up or down hill, or straight ahead.  Green 15s looking buff…


Golden 14’s by Dean Takashige:

Dean, Sandra, and Jason led a group of 16 on their 3rd 14 miler. The weather was cool with  light passing showers. This, along with the cool breezes was nice conditions for our run.

Overall the group averaged a good 13.50 min mile pace.

We had one person fall but sustained minimal injury, please take care when doing your long runs the sidewalks are uneven.

Returning on Diamond head road we had a little scare. At the 40 KM marker, I had just explained that this is location of the final timing mat before the finish line.

We then hear a crash and when I looked up there was a motorcycle crashing to the pavement skidding on its side with pieces flying off and sparks where it scrapped the asphalt. The rider was trailing behind skidding on the street in a sitting position. As if in slow motion the motorcycle skidded past us less than 15 feet away. Luckily it stayed on the road and didn’t endangering any  of our runners.

Be careful of your surroundings, we want to return with all the runners in our groups.

We were on the road for 3 hours and 58 minutes, covered a distance of 14.17 miles and burned 1378 cals.


Da Comment Corner:

Century Bike Ride:

Please be careful this Sunday as this race takes place early in the morning along our usual running routes. 


Third and Final Bus Run – Oct. 14th:

Please sign up on the sheet posted on the board.  The furthest stop will be at Makapuu point – approximately 15 miles.  Water bottles are recommended as the water stops are few a far between.  If one is starting out from Makapuu Point, you will experience a route that is normally not taken and along the eastern coastline.   Group leaders are recommended to take in the first few miles at a slower than usual pace as the water stops are infrequent and the temperatures very high.  I have noticed many runners (newbies as well as experienced) suffering from “heat exhaustion” after reaching the Kahala gas station.  There is still four more miles to go before reaching home base.   Group leaders – please run with care!  Also, please make sure that if you sign up you will be in attendance.  Thanks!

Superman Sam:

While having some coffee at nearby Bogart’s after our Sunday run; a thief ran off with Guru Sam’s wallet.  Without hesitation,  Sam chased down the young delinquent onto Monsarrat Street,  managed to catch up to him on a side street and detained the thief (along with a few neighbors and “with vigor”) until the police arrived; incredibly, Sam recovered all of his money and his wallet!   Sam mentioned that his marathon training with the clinic made the difference in catching up to the thief.  While the thief was out of breath from running, Sam was able to persevere and apprehend the criminal.  And after all of this and since Sam got all of his valuables back, he decided not to press any charges on the disturbed young man.



See you at the water stops!