Category Archives: Blair’s Weekly Update

Weekly update by Blair Hoashi, Intermediate Group Leader. Also has content from the Beginner and Advanced Group leaders.

Blair’s Weekly Update 04-20-2014

Doc’s Talk from Andrew Laurence’s previous synopsis:

Dr. Scaff talked about how to prevent overheating. If we don’t dissipate enough heat, we overheat and collapse. Heat is a byproduct of work, and as you begin to exercise your body temperature rises and your body produces sweat to dissipate heat. Evaporation is the most effective way to cool down through heat exchange. Running singlets help keep you cooler than if you run without a shirt on because as the singlet wicks and holds the moisture from the body, air is allowed to circulate around you through the holes in the material, promoting evaporation, which keeps you cooler. Light colored clothing is better for keeping cool than dark colored clothing. Cotton shirts are not as good at exchanging heat as tech shirts.
Another important factor in preventing overheating is to drink enough liquid. You should drink an amount of fluids that enable you to: 1) Urinate within 4 hours of your run, and 2) Have colorless urine once per day. Drinking water and eating pretzels will do a fine job of replenishing your electrolytes. Continue reading

Blair’s Weekly Update 04-06-2014

Doc’s Talk:

Dr. Scaff talked about hydration and the ideal body temperature when running – 101 degrees. This and other very important facts available on “thumb drive” courtesy of Board Chair Bruce Mullikin. See Bruce for more info.

Heads Up!!!! Limited Parking and Access to Kapiolani Park next Sunday!!

Due to the half marathon going on, access to the park will be very limited. Please plan accordingly; the clinic goes on as usual!!

Table Duty:

The food at Table Duty gets better and better; thanks to Lehua, husband Cyrus, and her girlfriend for an incredible spread!

No merchandise for sale this Sunday.

Continue reading

Blair’s Weekly Update 03-30-2014

Doc’s Talk (excerpts from Andrew Laurence’s synopsis):

Dr. Scaff spoke to the group on “How To Pick A Pair Of Running Feet”.

While in medical school, Dr. Scaff worked among the Igorot Headhunters who live in the Philippine’s Northern Luzon Mountains. They go through life barefoot. To us their feet may appear grotesque; they are architecturally perfectly adapted for running.

Shoes, including running shoes, seem to be the source of all our foot and leg problems. Wearing shoes since birth our feet have been deformed and prevented from growing, whereas people in places where shoes are not worn as much have feet which are adapted to the natural environment and are better for running.

From morning to afternoon your feet get one size bigger. When you run for one hour your feet get another size bigger. After a year of running your feet get bigger again.

So at this time, Dr. Scaff recommends you buy running shoes that are one size bigger than you normally wear, loose on the sides, with one to one and a half finger widths of space between the tip of the shoe and the tip of your longest toe.

For more information refer to Chapter 19 “How to Pick A Pair of Running Feet”, in 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 acquire a full, unabridged version of Doc’s Sunday talks see Bruce Mullikin for a copy on thumb drive.

Table Duty:

Thanks to staffers Dean and Lisa K. for the great food and drink at table duty. The assortment of food was perfect. Mahalo!!!

Second Great Shoe Talk:

This Sunday, April 6th at 9:00 at the Running Room. Continue reading

Blair’s Weekly Update 03-23-2014

Doc’s Talk:

Approximately 200 runners listened intently to Dr. Scaff who spoke about homework runs and monitoring your heart rate while training. Doc’s weekly talks are video recorded and available on “thumb drive”. Please talk with Bruce Mullikin if interested.

Table Duty:

We want to thank staffers Eileen, Gail and Tony for the variety of snacks, drinks. Two lines for Gatorade and water – very innovative and appreciated. Much mahalos!!!

Shoe Talks at the Running Room this coming Sunday, March 30 and also next Sunday, April 6 @ 9:00 a.m. Staff leaders please adjust your running schedules. Continue reading