Blair’s Weekly Update 12-07-08

Dr. Scaff and Peter reiterated last minute instructions for this Sunday’s marathon. Proper nutrition, sleep, clothing, etc. were emphasized. Also, please enjoy Dr. Scaff’s carbo loading party on Dec. 12th; lots of great food and libation, good music and very interesting people! If you need directions, ask staff leaders or please call Dr. Jack Scaff at his office.

Please read Donna Scaff’s eloquent poem about the runners of the Honolulu Marathon Clinic.

Group Reports:
Advanced Group:
By Joe Wong

Next week will be the “Big Show.” I feel both happy and sad because we trained so hard for this moment and after we cross the finish line, I know I will not see some of you ever again as we will go our separate ways. There were so many runners I met this year and I would like to wish them good luck and remember once a member of the Honolulu Marathon Clinic is always a member of the Honolulu Marathon Clinic. Please do not be a stranger and when you continue your new adventures as a marathon runner or convert to another sport, you can tell your grandchildren that you trained with the Honolulu Marathon Clinic.

I asked many runners what is an objective finish time? It is only an ice breaker to say “how are you, Marathon Runner?” Anybody who has spent time with me knows that a fast finish time is important but not everything. If you suffer an injury during the marathon (I pray that all of us will be fine) and you walk the rest of the race to the finish line especially if it takes you more than 6 hours, that is a real marathon runner. This is no ordinary race.

A special note for Arlen, we will meet at 4 a.m., not 4:30am (need extra time to regroup and hook up with Les at Ewa Side where the restrooms are at Ala Moana park right across the finish line. The meeting place at 4 a.m. is at Borders and not at Barnes and Noble. Borders is at Ward Center. That will be the meeting place. Also a note for Marathon Runner Tim Smith, Thank you for helping me with the Johnny Faepber 10K last March. Everything is so much mental. Where ever you are “Hula Tim?” I wish again we can hook up at the starting line or better yet at the finish line. “God Speed,” Tim.

Red Group:
By Jeff Beard

The Red Group went out with 8 people for their 8-mile run. Most of the group managed a blistering 9 minute-per-mile pace! Another day of great running weather – overcast and cool – let’s hope it stays this way for another week. Now is the time to take it easy – 1, maybe 2, short runs during the week. Top that off with Jack’s party, and we’re set to go. Congratulations to everyone who is running this year – we do something that only a tiny fraction of the world does – or wants to. We’ve done all we can to get ready for this, so enjoy the week and have a good run. I’ve enjoyed being the Intermediate Group leader this year, and I appreciate everyone’s support and encouragement. See you at Jack’s on Friday night, and behind Borders on Sunday morning.
Aloha & mahalo

Pink Group:
By Rosie Adam-Terem

Most of our group assembled at 5 a.m. to get into the feel of running in the very early hours so it won’t be such a shock a week from now. A few others ran after Doc’s talk. Most of us only needed to run 8 miles today as the taper continues. We talked about the importance of negative splits, running at your own pace on Marathon Day, not getting carried away by the crowd or competitive urges, and if trying to run with other people realizing that it is not always possible to stick together comfortably over such a long distance. If you need to go slower (or faster) than a friend you planned to run with, do that and make a plan to meet up at the end. The Mid-Pacific Road Runners Club/ Bryan Clark/ HMC/ Faerber’s Flyers tent is a good rendezvous point. There will be refreshments there and massages for $10, so bring some money along!

We also talked about gear for the early morning start on Marathon Day. Since we will be waiting in the dark for about an hour before the fireworks at 5 a.m., it is wise to have something to keep you warm and dry. Those who get cold easily may want to wear an old, disposable shirt that can be discarded after you warm up. You can toss it to the side of the road, or better still tie it round you waist and give it to someone along the course (keep the litter down). Likewise for the garbage bag rain gear. It is quite probable that it will rain in the early hours, so an attractively vamped garbage bag will be a great help. Regular supermarket bags can be tied on fashionably over your head to stop rain from running down your neck, and for a completely goofy look you can also tie one over each shoe to keep your shoes dry a little longer. When discarding the plastic bags, please be careful. Wrap them into small balls and try to find a trash container to throw them into. Wet plastic all over the road is a menace: it’s slippery, can trip runners, and creates very unsightly and un-eco-friendly litter. You will unfortunately see this for yourselves.

Don’t forget to eat a little breakfast and drink a good couple of hours before you set out for the start line. Doc recommends the flat diet Coke or Pepsi as a quick caffeine boost to get the engines running just before we head out. One can for two people is plenty. And remember to discard the trash considerately, preferably for recycling.

See you all on Sunday, around 04.15 behind Border’s.

White Group:
By Ivie Kumera and Guru Sam Usman

Thank you to Blair for table duty, we missed you on our run.

Sam led our awesome White group (starting with 30 plus runners) through our last long-run taper. What a group! Sam included his infamous ‘Sam’isms including, “Sam I Am CAN!”. Our entire group’s confidence continued to be upbeat! We took our scenic trek to Diamond Head crater; Sam’s treat ($25 worth)! Thank you, Sam! We completed our 8-miler, practicing our pacing and “counting” games, techniques sure to help us next Sunday! We ended at the marathon finish, with the finishing touch of the ‘statue’. 15 of us ended together – earlier runners left us at the first leg.

Remember to play it safe this week, no injuries, lots of rest (last run Thursday) hydrate, carbo-load (Dr. Scaff’s party), etc, etc. You know it all; we learned everything from each other. See you all at the Borders restrooms, Sunday, December 14th at 4am!

*Run safe and easy Dwight – take care of your knee.

Blue Group:
By Andy Hirano

The Blue Group had our final 8-mile run with about two dozen runners. Next week is the marathon. The final adventure will be here. The marathon day logistics for the Blue Group is, we will meet at the Ala Moana Hotel lobby prior to 4 a.m. Norm Uyeda’s beginning group will be meeting there too. At 4 a.m., we will head down to the Ala Moana Park ewa restrooms. Just before the 5 a.m. start we will make our way to the side of the starting line along Ala Moana Boulevard. The plan is to watch the elite runners take off when the gun goes off and enjoy the fireworks at the start of the race. Several minutes later, we will then make our way behind the starting line to begin our race. For those who want to run as a group, I will do a 12-1/2 minute-per-mile pace. If you continue 12-1/2 minute/mile pace for the entire race, you’ll finish in 5-1/2 hours. Add the restroom breaks and a negative split time, and we’ll do well to be under 6 hours.

Don’t forget your power gels, pretzels, Vaseline between your toes and chaff areas, and your plastic trash bag jacket to keep warm before the start on race day. Good luck to all!

Beginner’s Bits:
Ro Kyte

For the last clinic before the Marathon, we revisited our first day – two laps around the Park, just over 4 miles. Goal for the week is just one or two more hours, last run on Wednesday. My notes from Dr. Jack’s “big talk” are posted on the Honolulu Marathon Clinic web site – everything you need to get to through this week and through the Marathon.

Don Allen
We too had our final clinic run of about 5 miles. Afterwards we had a picnic – an excellent end to our formal training. C U all next week at 4:15 a.m. Remember to pick up your entry packs.


If not for running…(continued):
On the mainland, many old railroad beds have been converted to bike trails known as Rails to Trails. Two trails that Wayne and I have enjoyed running are in Pine Creek, PA and Cisco, CA. The Pennsylvania trail is 52 miles and follows the creek. The California trail is 7 miles through town and residential neighborhoods which include tunnels and roads that travel below street level to avoid traffic crossings. For more infomation:
Thanks to Marilyn and Wayne Nagel for the info.

I forgot to add the Koele Lodge to Manele Bay run(approximately 7 miles; steep downhill at the end) on Lanai that my wife, Fiona and I enjoyed so much. Of course, after a casual lunch at Manele, we rode the shuttle back “uphill” to the Lodge.

Forgotten HMC Angel:
I missed Melissa Chang, Aloha Tower Marketing Director, who always helps to publicize HMC and its events.

Hang around longer by running: – Stanford University’s 21-year research:
A recent Time magazine article (November 3, 2008) authored by Dr. Sanjay Gupta, states that through research compiled over 21 years by Stanford University, runners live longer and had the onset of disabilities (osteoarthritis and total knee replacements) delayed by 12 -16 years vs. non-runners. The research also showed, according to the article, that “there were half as many deaths in the runner’s group than in the non-runner’s group during the study”. “Running and other weight-bearing exercises like vigorous walking and using an elliptical machine work to strengthen your bones, tendons, and muscles. They also help to reduce your risk of America’s biggest killer, heart disease”, states Dr. James Fries, co- author of the Stanford study.

“Food for Thought”:
Most people run a race to see who is fastest. I run a race to see who has the most guts.” Steve Prefontaine

“I have met my hero, and he is me.” George Sheehan

We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon. Emil Zatopek

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” Mike Fanelli, running club coach

“Running is the greatest metaphor for life, because you get out of it what you put into it.” – Oprah Winfrey, talk show host and marathon finisher

“Anybody can do just about anything with himself that he really wants to and makes his mind to do. We are capable of greater than we realize.” – Norman Vincent Peale

Please have a great experience! See you all at the finish!

Blair and the rest of the HMC gang!