Blair’s Weekly Update 04-14-2013

A special message from Dr. Scaff:

Our hearts grieve over the tragedy at today’s Boston Marathon. There is such magic and euphoria surrounding marathons and the Boston Marathon has a special place in marathon history in the United States and around the world. We are crushed to see the violence that so drastically impacted the wonderful spirit of the marathon.

We do not have all the details but our prayers are with those injured and killed and will be with them in the weeks and months to come. Our thoughts are with our fellow marathoners and friends at the Boston Marathon and the city of Boston.

We are unsure of the status of Honolulu Marathon Clinic runners who were participating in the race today. We will keep you updated.

When we created the Honolulu Marathon in 1973 the thought of a tragedy such as this was not a consideration. But in the past decades we are all aware of the possibility of such acts. Today, sadly it is a reality of our time.

Doc’s Talk:

A teleological question:  Why do our eyes point straight ahead?

The eyes of all warm-blooded carnivores point straight ahead.  The eyes of all warm-blooded herbivores point sideways.  Man eats both meat and vegetables and is, thus, an omnivore.

Dr. Scaff talked about heat exchange.

Our body warms up to about 101°F while we are running.  Heat is a byproduct of work, it is good for us, …but when you start loosing a certain percentage of your body weight, temperature starts to increase.  When you have lost about 10 percent (actually a little less) of your body weight, you start to go into heat stroke, which untreated could be fatal.  We don’t want that to ever happen, but, our temperature is definitely going to go up in the marathon, particularly if it is a hot and humid day.

Four ways you get rid of heat:

1)  Radiation:  Like the heat emitted by a light bulb.

2)  Convection:  Heat rises.  Watching a football game on a cold wet day, when the players sit down on the sidelines you can see steam (heat) rising off the top of their heads.

3)  Conduction:  The direct transmission of heat.  When you sit on a cold bench, you are conducting heat from your body.

4)  Evaporation:  Evaporation is about 400 times as effective as all other methods of getting rid of heat and is your most effective heat exchange mechanism.  The best way to use evaporation is a singlet (running shirt).  A good singlet has little holes in it, and it wicks the sweat and allows air to circulate.  A t-shirt is not that good.  Wearing a white singlet is best because the darker the shirt is the more heat we absorb. A white t-shirt is actually better than running without a shirt at all because more of the sweat gets away from you.

Where can we not conserve heat?  The chest.

So basically, we want you to wear the right kind of equipment and we want to make sure you replace your fluids.  We replace our fluids, normally 10 ounces of regular water, every 20 minutes.

A gallon of water weighs 8 pounds.  Do you have to drink all of that and then drink your daily requirements to replace your fluids?  Yes.  Should you add some electrolytes to it?  Yes, pretzels are fine.  Your body processes salt pretty well, however, if you are an individual with hypertension, if you have read Dr. Scaff’s book, you need more salt, not less salt.  Salt restriction can cause problems.  So be a little bit more liberal in what you eat and drink.  You will get your magnesium from meat and your calcium from milk or whatever else it is, and you get your sodium from everything else.  So just don’t be afraid of electrolytes.

For more information on heat exchange and other running topics, read 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:  Post-Race Collapse Phenomenon.

To read full, unabridged summaries of the 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:

Special thanks to Stanley and Marie Chun and staffer Ann for handling table duty.  Stan and Maureen, who are not staff members have volunteered for table duty for many years and we are very appreciative.  Also thanks to Ann for your continued assistance in helping the Chuns.

 Group Reports:

Advanced Group by Nancy Poon:

(Pace – < 9:00 min. per mile)

The Advanced group runners, Les, Donis and Nancy started out at the 2nd beach park (Kawaikui) for a hot & steamy run, totaling 14 miles, running at 8:30-9:00 min/mile pace.  We all had our supply of gels, salt tabs, pretzels/etc. which certainly came in handy today as some of us experienced some heavy evaporation! Doc’s talk reminded us of the other factors involved in heat exchange and the importance of maintaining an adequate diet on and off the road, which we appreciated.  We’d like to invite other runners to join the Advanced Group & welcome Eriko, Arlen, and our new leader Dave.  Our current goals at this time are to maintain our current fitness level & weight status, and run injury-free.  As the summer months approach, we will be slowly increasing our mileage and hope to be in great shape by Labor Day and be able to do those long runs as comfortably as possible!

Red Group by Jeff Beard:

(Pace – 9:00 – 10:00 min. per mile)

The Red Group went out on Sunday with 5 people – myself, Rachun, Tim, JJ, and our visitor from Australia, Keith! The other 4 took off up the hill and soon disappeared on their 8 mile run -I struggled through the first mile, but once I got up the hill, I was able to do 3 more miles at around a 10-minute per mile pace (haven’t run in 3 weeks, and am still not 100%). Rachun, JJ and Tim all finished at under 10 minutes per mile, but Keith just took off – he told us he averaged around 5:20 per kilometer (that’s around 8:30 per mile) – he left everyone behind!
This is the time to make your mistakes, folks – running too fast/too slow, running style, clothing, re hydrating, etc. – around July/August we’ll start putting in some real miles, and we should all have that down by then. Do your homework runs, and we’ll see you next Sunday.

 Pink Group

(Pace – 9:30 – 10:30 min. per mile)

The PINK group welcomed new members Mike and Jean for an 8 miles run. Stalwarts Carl and Lauren had run early, ending in time for Dr Scaff’s talk. Rosie is still not running, but hoping this will not be for long. Next week Carl and Lauren will meet at the park at 6:00 to run an early 8 miler. Rosie will be away next Sunday.

News from Boston: so far all of our Hawai`i runners are reporting in safe. HMC advanced group runner Rosy Spraker was displaced but taken in by a Bostonian friend of Rosie’s whom she met while they were both limping along in her first Boston marathon. Runners are great people.

Our thoughts are with the victims and their families.

Grey Group by Ivie Kumura:

(Pace – 10:30 – 11:30 min. per mile)

Yay, no rain that was predicted, but boy, was it it HOT! Too HOT to trot, runners were the combined SILVERS and GREYS totaling 32 of us! WOW! What a sight we were, an organized single file, steady pace, ranging 9:50 to 10:45. Ron, Andy, Paris and I led Donna, Dr. Rob, Daniel, Laura, Christine, Emily, Mindy, Romeo, Jessie, Joe, Lance, Brandon x 2, Lien, Jun, Izumi, and welcome: Marisol and Lina. Funny, going through Kahala, Ron, Andy and I were at the back of the pack. So, sorry that I missed many of your names, I don’t recognize the backs of your heads as well as your glowing faces. Up ahead was Paris, and the entire GREYs/SILVERs looking very comfortable running their steady pace. I was catching up from the gas station’s potty break. Ron had an interrupted sleep on Saturday night. Andy  did 2 miles at a fast pace prior to our 8 miler. Paris attributes his endurance and energy from consistent homework runs.  It’s only April and we are on track!
We are now spending about one and a half hours on our Sunday runs. It will be wise to add FUEL to our HYDRATION. You need to make sure you either :   1)have breakfast, or 2) fuel-up, carbohydrate (gel, caloric drink, pretzels, etc) at 1 hour to 1 hour 30 minutes into run.
Homework runs make all the difference!  Join us for 1 of the 2 days for a homework run:

Wednesday 5:30 pm Homework Run, join us!: Ala Moana Park, Magic Island parking entrance. We run for one hour.


April 7 – 7 miles: Shoe Talk Total time: 2:37, Running Time: 1:13 Running Pace 10:25

April 14 – 8.3  miles the Aloha Gas Station. Total time: 1:42 Overall pace: 12:14 Running pace: 9:50 to 10:45

April 21 – 8 miles

April 28 – 8.5 miles (Kahala Avenue and Marathon Finish, greet Queen Kapiolani)

Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

Volunteer staff leader Alberto took another rest day as his recovery from last week’s “test run” last week didn’t quite go as planned.  We miss you Alberto, and hope your recovery goes well!  So the Silvers joined the Gray group again, trying their best to keep up with their faster pace.  The weather forecast of thunderstorms and 80% precipitation did not deter the die-hard Silvers.  That determination is sure to pay off come race day.  Next week we’ll do 8 miles to the gas station and back.

HOMEWORK:  Continue to do 2 homework runs of 60 minutes minimum duration with a rest day in between.  Remember to listen to your body.  If you’re experiencing any pain, stop.  If you didn’t do your homework, maybe you’ll need to drop back a group. 

SPECIAL REPORT [NSM-4/14/13]:  Congratulations to those HMCers who participated in the 3rd North Shore Marathon.  The weather forecast was off, fortunately, and the thunderstorms stayed away, though the overcast skies and periodic drizzles were very welcomed.  Just completing a marathon is a super accomplishment, and there was much to be celebrated at the finish line.  Pink group volunteer staff leader Rosie, unfortunately sidelined by injury, showed up in her HMC shirt to cheer on friends and fellow runners at the finish.  Congrats to Silver group volunteer staff leader Tony Padua, for having a personal best marathon time.  (Be sure to get his training secrets.)  Special cheers also to Satomi, who won her division while also qualifying for Boston in the process.  And to think that she started running in the White group just a few years ago.  What an inspiration.  Lynnae managed to beat her 2012 Honolulu marathon time, thanks mostly to the weather conditions, with some areas identified for needed improvement. 

On a more somber and serious note, the sobering news of the events at the Boston Marathon is a reminder of the current world that we live in.  I was shocked and saddened to watch this premier running event that celebrates the best in this sport be infiltrated by society’s ills.  I enjoy running for the escape, release, and personal satisfaction that comes with challenging myself on the roads.  Each run is between the runner and the pavement, and the finish line is a celebration of the journey that got you there.  To have the sanctity of the finish line intruded upon as it was in Boston is alarming.  Thoughts and prayers go out to those affected by this tragedy, and especially to the Hawaii runners for their safe return.  Congratulations to those who completed the Boston race…each of you are awesome and an inspiration to our sport

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

The initial grouping of our members totaled over 50 runners.  We decided for the sake of safety and coordination to split the group up into more manageable subgroups.  So the Teal group was again resurrected and the Blue Group reappeared.  Season runners Diane, Norm, Jun, Jan, etc. led a group of about 15 “faster runners” (11:30- 12:00 minutes per mile) while staffer and board member Val and Elena led about 10 members on a more moderate pace at 12:30 – 13:00 minutes per mile.

The rest of the group, all 23 of us, were relegated to the preaching of Guru Sam and Blair and a 12:00 minutes per mile pace.   Staffer Richard was also in the mix.   Group members Quen, Russell, da teachers from Ewa Beach (Gino, Clyde, and Glenda, who states emphatically that she is doing her “homework”; she has to set a good example for her students) Naho, Stacey (without Dana), Kumiko, Mayumi, Eric, and others finished up the run at the actual marathon finish so as not to impede the AIDS benefit walkers- great thinking Sam!

Due to the number of first time marathoners and so as not to get ahead of ourselves on our training schedule, we continue our 6 – 6.5 milers for the rest of the month.  8 milers are “calling” us next month, so be prepared (let’s keep up with our homework).

Our prayers go out to the runners, organizers, spectators, and all others involved in the Boston Marathon!

Blue Group by Val Ogi:

(Pace – 12:30 – 13:30 min. per mile)

There were 10 of us and I’m so bad at names that I really need to bring pen & paper next week. I convinced Elena to help me with our “blue” group. Sonya and Martha from Columbia moved up from the beginners group. The group went on to do about 6.5 miles @ approx. 12 minute mile pace. I believe we had a “fun” run and we welcome anyone wanting to join us as a transition group in search of their “ideal” pace. We stressed the need to do 2 homework runs during the weekday, emphasizing 1 hour rather than mileage.


The Green Group by Louis Crompton:

Green 15 had 12 participants [Karen was MIA] today for a trip following the Diamond Head Loop with a little side excursion along Makapuu to see the old hospital, KCC and the theater…Lou did double duty as pacer and tour group guide.  After that historic & cultural infusion we rolled downhill to the park…  distance was 4.71 miles in an overall time of 1 hr 10 min…  did someone say 15 min / mile?   For 6 consecutive weeks, we have stayed in the 4 mile range and increased distance slowly … sometimes on flat land, sometimes a little hilly.  Next week we will “break” the 5 mile barrier for the first time – yea – going to Triangle Park and back via the marathon finish line… should be back by 9:20 if you have an activity afterward…  Do your two 1 hr practice runs during the week… See you all next Sunday rain or shine.  Aloha

Golden 14’s by Dean Takashige:

We had a humid morning but bless with a slight breeze. We had 22 in our group; we lost a couple and gained a couple along the route. Some chose to do a little longer run by joining the 13s. We also had one person join us from the faster group. This is good for now. We are all trying to find the pace that feels best and comfortable

We had a visual demo at our talk at the park before we started as to what is “Single File” and what it is not. It was also translated to Japanese for our Japanese friends that didn’t understand standard pigeon English. I think this helped because our lines looked much better along the route.  The group did a great job!

We ran 4.22 miles in 1 hour and 9 minutes and burned about 416 calories.  The plan for the month is 4 miles, do your 2 additional 1 hour homework runs and we will see you next Sunday.

Da Comment Corner:

Clinic Picnic:

May 5 is the date of our first HMC picnic; we encourage everyone to attend and ask attendees to bring something such as salad, dessert or main entrée to supplement the chili and rice that we will furnish. We will also furnish the soft drinks. Please bring your families!  The cost is $1.00 per person; children 12 and under are free.

Our thought and prayers go to all of the folks in Boston!

See you at the water stops,