Blair’s Weekly Update 03-16-2014

Doc’s Talk: (Excerpts from synopsis by Andrew Laurence):

The cornerstone of the Honolulu Marathon Clinic program is: One hour of running or walking, three times each week. We keep it real simple: 1 hour, 3 times per week for the first 3 months. When you have to change we will tell you. Running/walking a half hour, six times per week Does Not Work! Later we’ll tell you why. How fast do you go? Never so fast that you cannot talk, and never so slow that you can sing. Real easy.

Your Body Is Like An Engine:
Your body is a running machine. The kind of fuel you feed the motor is paramount, but the muscles have to learn to use the fuel. We have 2 types of fuel in our body:

  1. Carbohydrate or sugar: It is only good for about 20 minutes.
  2. Fat: The long distance fuel.

We have 2 types of muscle fibers in our body: Quick twitch and slow twitch.
The quick twitch is the sprinting fibers. The slow twitch is the endurance fibers.

At 40 minutes you are burning 80% of your own fat. Therefore, if you can’t run for an hour, forget it.

As you start running an hour, you’ll notice you don’t feel good. We call that the PTA (Pain, Torture, and Agony). It lasts for about 12 weeks, 36 hours of training then it goes away and you feel good.

For much more running-related information, 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:

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:

Thanks to staffers Derby and Lindsey for doing such a great job at table duty! Those mini cups of snacks were great and the banana bread by Jeff and others was delicious!

Shoe Talk – Sunday, March30 and April 6 @ 9:00 a.m.:

Shoes are perhaps the most important piece of equipment in running. Attending the Shoe Talks on March 30 (geared for beginners) or April 6 (all others) at the Running Room is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees get a 20% off shoes coupon.

Staff leaders let’s adjust our runs to “fit in” the shoe talk schedule.

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace – <9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours. To accomplish this you must run a 9:00 minutes per mile pace or faster. The advanced group met at Kawaikui Beach Park and ran about seven miles at a very fast 8:15 – 8:30 min/mile pace to hear Doc’s talk. The wind was very strong! We ran back to the beach park at for a total of about fourteen miles. Same workout next week starting at 6:15 as we gently build endurance.

Red Group by Jeff Beard:
(Pace: 9:30 – 10:30 minutes per mile)

The Red Group went out today with 4 runners – Rachun and I were joined by new group members Travis and Arlene. This was a great day for a run – the strong winds and overcast skies helped cool things off. We went out to the gas station for an easy 8 miler – our intended pace is 9:30 per mile, but we have some work to do – last week we ran at a 9:05 pace, but were able to slow it down this week to 9:12…; our goal over the next few weeks is to slow down a little bit more so that we can be ready for our longer runs at the pace we want. This is the time to make our mistakes – running style, pace, clothing, hydration, etc. – while the runs are short, and mistakes are less costly!

Pink Group by Stephen Cole:
(Pace: 10:00 – 11:00 minutes per mile)

On this very windy morning, 15 runners made up the PINK group, completing 6.5 miles in 63 minutes, just a fraction ahead of the 10 minute per mile pace. We welcomed veteran HMC runner Kozo to our ranks (he is usually much faster but is a recovering golfer, taking it easy with the Pinks today.)

Next week we expect to have very few runners because some people will be away and others will be doing the Spartan Race. Good luck to those brave souls! Look to leaders Izumi and Tracey to take next week’s run on the same course.

We will stick with our 6.5 milers through April and extend our run to 8 miles on the first Sunday in May. That will also be the day of the first HMC picnic.

Grey Group by James Ron Alfred:
(Pace: 10:30 to 11:00 minutes per mile) (goal – sub-5 hour marathon)

A blustery day for a great 6 mile run lead by Andy and Ron with Todd, Linnea, Ken, Sandy, Jimmy, Hiroshi, Kyle, and Joy who joined us midway from another group (apologies to whomever I am missing). Cudos to everyone for staying in single file – you did so well there was very little chatting!

At Triangle Park Ron talked about consistency – training is like taking prescription medication – if you try to take it all the pills in the bottle at once, you get ill or worse. You need regular doses as prescribed to be effective. Training for a marathon is similar. You must train regularly. Our run today placed stress on your body. After the run you began the recovery phase, and lastly your body adapted to cope with the stress of the run. It is the cycle of stress-recovery-adaptation that builds endurance over time for the marathon. One training run will not prepare you for a marathon. It is the pattern of your training that matters. If you miss a training run, no big deal, just get back into the pattern. Ron’s Rx: Do your mid-week runs (one hour x 2) and show up on Sunday!

On the way back, Andy talked about training consistency as well as the benefits of cross-training during the week.

Stats: Distance: 6 miles
Running Time: 1:04:38
Total Elapsed Time: 1:15:42
Average Pace: 10:44

We picked up the pace a little on the way into the park – congratulations to everyone for a strong finish! Next week we will add about a half mile to the total distance. See you then!

Silver Group by Lynnae Lee:
(Pace: 11:00 – 12:00 minutes per mile)

For the second Sunday of this season, we started out with 13 Silverados – a combination of both old and new faces, but mostly all male. Don’t know where all the gals went; oh yeah, they all moved up to faster groups! Alberto and John lead the way, with Lynnae as sweeper. We did a good 6-mile run around the dog park and the back side of Kaimuki Intermediate School. It was nice to see the 2013 Silverados scattered amongst the other color groups (Grey, Pink, and Red).

Alberto reminded us about having a good breakfast on Sunday mornings. You want to have something in your tummy like a banana, energy bar, or toast, but not too much. The tummy likes to be empty during long runs, so you need something that will digest easily and well. It may take time to find the right formula for you. Also consider eating a good dinner the night before. You’ll want to have some protein, but don’t overeat or you may get a tummy ache the next day. Refer to Dr. Scaff’s book, Your First Marathon, for additional tips. It is an indispensable resource. Today Doc stressed the importance of doing 60 minutes per each homework run. Anything less than that will not get your body into fat-burning gear (and will essentially be a waste of time).

Homework (the key to HMC success):

While we get together to have fun each Sunday from now till December, please remember that there is homework. (You’re never too old for homework.) Please make sure to do 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). This will ensure that you have the proper conditioning. At this point pace does not matter. Your body just needs the repetition of 3 runs a week. We need to develop the proper discipline early in the year to prevent injury.

Mark your calendar for the shoe talk, 3/30 and 4/6 at the Running Room, 9 a.m. We will go in April, but those who cannot make it can go to the first one. This is a great time to ask questions from their knowledgeable staff and pick up some gear.

Thought of the week (Be a Money Mileage Machine):

Need some extra motivation to keep up with your running this year? Consider setting a goal for your mileage to make it fun. For example, set aside a $1 for each mile you do. Better yet, get a different friend to sponsor you for each month. Then you can do something special with your mileage fund (ie. buy a new pair of shoes or that cool running outfit you’ve been eyeing up). If you follow the plan, many of you will easily hit mileage upwards of 4-digits this year, so this plan could really be a gold mine! The basic idea came from Kara Goucher (Olympian marathoner) in “Kara Goucher’s Running For Women“. I added my own twist, of course. If you’ve been doing your homework, Silverados should have banked $22 so far!

White Group by Blair Hoashi
(Pace: 12:00 – 13:00 minutes per mile)

37 exuberant, high spirited runners, all in single file, climbed up Diamond Head under the “expert tutelage” of Guru Sam, “Dr. Dwight”, Bob, Lisa, Richard and “tail gunner” Blair. Blessed with cool breezes and cloudy skies, the convivial running mates managed a 5 mile trek up and around Diamond Head; it was full of fun and laughter but with a touch of “determined effort” that justified that this jaunt was not just for fun and frivolity but to actually assist in our training. The generous Guru offered to purchase Dr. Scaff’s book for first time marathoner’s in the group – a very nice gesture of “giving back”. Thank you Sam for your generosity and in always keeping the group together and motivated!

Melyssa, Julia, Russell, Quen, Maka, Ericka, Jan, Lindsey, Erin, Jenny, Hyang, Jin, Jainey, Melissa, Randy(welcome back),Netty, Ericka, Rose, Sarah, Ming, Jessica, Sirena, Curt, and a slew of others made up some of the group! Great job everyone!

Please make sure to do our “homework runs” during the week; it is the foundation for completing the long runs and the marathon. There are groups meeting at Ala Moana Park during the week so please feel free to join them. Perhaps we might have our own White Group week day “homework run group” ; we will keep you apprised if this idea progresses.

Aside from the weekday runs, it is very important that you show up on Sundays to do the “longer runs” and get” acclimated” to the actual marathon route. It is also a great way to socialize and make new friends.

We continue our 5-6 mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.

(All walking/running speeds down to 13 minutes per mile running pace.)

Gold Group 14’s by Dean Takashige:

I was assisted by staff members Lisa, Sandra, John and Sensei Norm.

Before starting we had the 13s and 14s group meet the leaders, since the runners may be move between groups to best find their ideal speed to run at. Reminded the group that the “shoe talk” at the running room will be in a couple of weeks, and encouraged any questions to any of the staff members. We reviewed the rules of the road and the hand signals before getting started.

We will be going over this for the next few weeks since will be seeing new first timers for the next several weeks.

Today the morning was fairly cool with a breeze, I actually wore a long sleeved shirt which is a first for me. The group is learning the rules of the road quickly by running in a single file and staying with the group.

Our route included the zoo which increased our mileage by .8 of a mile. We are slowly getting to know our new comers, bear with us we will get it eventually.., and happy to see familiar faces from past years. Welcome back and we hope to see you every week.

We ran 1 hour and 14 minutes for a total of 4.34 miles and burned 376 calories.

Remember to do your 2, 1-hour homework runs with at least a day of rest between the runs.

Run Safe and see you next Sunday.

Green 15’s by Louis Crompton:

The Green 15 celebrated St Patty’s Day holiday with a brisk walk thru the breezy countryside… and a lovely day it was for the 13 lads and lasses. Even with frequent stops at the local drinking holes, we trekked the 4.1 miles in 1hour and 4 minutes for a nice ambling pace of 15.6 minutes per mile… Come back next week – bring a friend – and we’ll do more of the same. Homework is a 1 hour jog twice during the week. Aloha

Da Comment Corner:

Shoe Talks:

In case you missed it up above; March 30 (geared for beginners) and April 6 (for all others @ 9:00 a.m.) – The staff leaders will adjust the Sunday training runs to make sure you will be able to attend the event.

Pace Groups:

I am sure the staff leaders have mentioned this numerous times but to just reiterate – we have basically all of the “paces” for the marathon covered with this clinic. As an example, the Intermediate group has 8 different pace groups that runners can join and also an Advanced Group that speeds through their training at less than 9 minutes per mile. The beginners have five groups, starting with the walkers up to runners pushing a 13 minutes per mile pace. The Intermediate Blues take over at the 12:30 to 13:00 minutes per mile.

Not sure about your pace? Ask one of the staff leaders.

See you at the water stops,