Category — Blair’s Weekly Update

Doc’s Talk

Doc spoke about the history of the marathon and why we run it.

Bus Run Two

The second Bus Run is scheduled for August 8^th. Please sign up on the sheets so we can get a runner count and order the appropriate number of buses. We will start the clinic earlier with Doc’s talk starting at 7:15 a.m. then promptly boarding the buses at 7:30 a.m. Everyone, please be prompt.

Many runners will be dropped off at the stop lights past Sandy Beach and run through Kalama Valley and the rest of Hawaii Kai; we then run back to the park through Kalanianaole Highway and Kahala Avenue (approximately 13 miles).

Many beginning runners will head back to the clinic start by doing the Hawaii Kai Drive Loop after being dropped off at Maunalua Bay (approximately 11 miles). [Read more →]

Doc’s Talk

Doc talked about high blood pressure in great detail and of running’s effect on it.

Table duty

Thanks to staffer Libby Lew for the great assortment of food at the refreshment table. The ice cold Gatorade and water were just what we needed to quench our thirst.

Bus Run Two

Please sign up for our next Bus Run Scheduled for August 8; most advanced and Intermediate runners will be dropped off at the traffic lights located near Sandy Beach and run inward into Hawaii Kai then back to the park – mileage approximately 13 miles. Others will be dropped off again at Maunalua Bay at Hawaii Kai. [Read more →]

Doc’s Talk

Having covered the 5% variance and collapse points, this week Dr. Scaff elaborated on the 10% Rule.

This is a simple way to safely increase your mileage or intensity (speed) by noting your weekly mileage. If it is 30 miles a week you should be able to safely add 3 miles the following week, or race for 3 of the 30 miles.

Table Duty

Much mahalo to staffers Gail and Leanne for doing such a great job on table duty! The cold Gatorade and water, and the pastries and fruits were a very welcome treat. We were all looking forward to it after our runs today. [Read more →]

Our First Bus Run!

Nearly 180 runners boarded 3 school buses to participate in our first bus run. Most of the runners were dropped off at the Mauanlua Bay stop; a few were dropped off at a shorter location. Thanks to everyone for being so punctual and orderly. Also, much mahalo to everyone who donated more than the required $2.

Initially, the overcast skies made our start very comfortable but as the run progressed, the “trades” blew much of the cloud cover away and the sun started to bear down on us. It was hot! I hope everyone was properly hydrated and took in a few pretzels. Our next bus run is tentatively scheduled for August 1st!

No official clinic On July 4^th:

Please check with your staff leaders about unofficial runs on Sunday.

Table Duty

Special thanks to the person or persons who set up an informal “drink and food” table. Thanks also to Jeff Beard who frequently supplies us with his great homemade banana bread!! [Read more →]

Happy Father’s Day!

Doc’s Talk

Stretching and massage were Dr. Scaff’s topics this morning. Overstretching actually works against successful running. The time to stretch is after your body is already warmed up—during or after your run.

Massage for certain cervical or arthritic conditions is very helpful. However, immediately after a race or marathon it can interfere with the release of lactic acid, but since we won’t be running for a few days anyway, it will not hurt.

First Bus Run next week, June 27

Doc will be away so there is no talk and we will board the buses promptly and leave promptly at 7:30 sharp! Cost – $2 per rider.

No official clinic On July 4^th

Please check with your staff leaders about unofficial runs on Sunday.

Table Duty

Stanley and Maureen Chun last week and Jeff Oh this week – thanks for the delicious snacks and drinks! [Read more →]

Doc’s Talk

This morning Dr. Scaff spoke on how we can prolong our collapse point—also known as “hitting the wall.” Reminding first –timers that they only have one marathon in their body this year, he urged us not to use it up before December. He also addressed our marathon completion times which are directly related to our weekly mileage and pace. This led to the Five Second Rule: research has shown that deviating our pace by more than five seconds per mile results in a poor marathon experience. [Read more →]

Doc’s Talk

Injury prevention and recuperating from injury were the topics of the day. When on the road to recovery, start very slowly – walking recommended; and if there is no strain on the injury, then start running at a very slow pace. Icing an injury will help it to heal faster.

Table duty

Thanks to staffer Gail for the drinks, fruits and pastries! Thanks also to staffers Don and Annette who brought back some New Zealand chocolates for everyone! Yummy!!

Bus Run – June 27^th

Please sign up for our first Bus run on our Sign Up Sheet pinned on the bulletin board; for first timers – we board school buses at the clinic site then get dropped off at various locations; then, we run back to the park. Most of the routes will be on the actual marathon route. Our first drop off location will be at Maunalua Bay in Hawaii Kai (across from Roy’s restaurant) – approximately 8 miles back to the park. Many of the Intermediate and Advanced runners will include the Hawaii Kai Drive loop to add another two miles Cost is $2 per runner. [Read more →]

Doc’s Talk

This week Dr. Scaff reminded us about the dangers of acetominophen. He then went on to speak on how our heart is our most important organ and how our body adjusts to keep it going. Keeping hydrated throughout our runs is vital. Should the very infrequent phenomenon of Post Race Collapse occur, lie down and sip a cola.

Table Duty

Staffers Nelson and Lorna were responsible for the great offerings of fruits and snacks and drinks. Mahalo for the goodies! [Read more →]

Doc’s Talk by Bev Major

This week Dr. Scaff continued on the topic of heat—balancing heat gain with heat loss. Heat gain is a natural occurrence of running and can be dissipated in four ways, one of which is evaporation. By acclimatizing ourselves to run in hot environments, we produce more sweat. Our light colored mesh running gear helps by wicking away the sweat and aiding the cooling process.

Table Duty

Storage room keys in New Zealand? No problem. With contingency plans already “drawn up”, Advanced Group leader Les Young went about table duty with a minimum of fuss. If there was any kind of major disaster, I would head straight for Les’ house. [Read more →]

Doc’s Talk by Bev Major

This week Dr. Scaff was hot: well at least his topic was all about heat. We begin our runs our body core temperature is 98.6. It increases to 100 or 101 degrees after we’ve warmed up. This happens to be the optimal temperature for smooth muscle functioning. Drinking 10 ounces of water every 20 minutes and sweating will keep us from overheating. During our run we’ve been running on fat calories. After our run, food and water will bring down our core temperatures faster, and we switch back to burning carbs and protein. Cool.

Table Duty

Annette, Annette and Don laid out a delicious “spread” of fruits and drinks for all of the “heated” finishing runners. Mahalo!! [Read more →]