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 04-06-2014

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

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. Continue reading