Doc’s Talk by Andrew Laurence
Dr. Scaff spoke about your readiness for the Honolulu Marathon.
We’re now only 8 weeks from the marathon. Your training is done! If you were running the marathon today you would probably do just about as well as you will in December.
Everything you do now should be geared toward marathon day (Sunday, December 11).
The time to make your final decisions for marathon day is now. Dr. Scaff shared advice on shoes, clothing, weight loss/gain, running distances (not more than 16 miles), injuries, training, and precautions we should be taking in preparation for the Honolulu Marathon
You can now read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly Doc’s Talk’s by looking under the “Categories” listing and clicking on “Doc’s Talk”.
Thanks to Mark A and his wife for taking care of table duty today. The pastries and fruits along with the Gatorade and water were great! Thank you for your efforts!
Third and Final Bus Run – October 9th
There will be no talk by Dr. Scaff so we ask everyone to show up at 7:15 a.m. and board the buses promptly and leave accordingly. Fare is $3. The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other scheduled stops are the traffic lights past Sandy Beach – 13 miles and the second beach Park (Kawaikui Park) – mileage varied. Please check with your group leader as to your start location. Currently 130 runners have signed up.
Advanced Group by Les Young
(Pace – <9:00 minutes per mile pace)
The AG had seven runners today doing another 18-mile run. We had a guest runner, but he turned around after doing 3 miles. Had a good breeze blowing, but the humidity was still up there. The group did well stopping at every other water stop. The key again is to be hydrated before the run. Average pace for the group was 8:30/mi. I stayed at a 9:00/mi pace, but still had some issues with my back and hamstrings tightening up. Hope to run stronger next week on the Bus Run.
Grey Group by Ivie Kumura
(Pace – 10:30 – 11:30 minutes per mile)
Enough to be a group: 7 Greys, Byron, Gannon, Shawna, Alfredo, myself, and new to our group Jean and Katherine. We were also joined by Yuki part of our run back. We ran for 16 miles; cool breeze out but very hot coming back. We really appreciated Nelson’s refreshment at 7 miles, and, again, back at 9 miles. Nelson’s stop proves a good time to check in with runners from other groups, as we crossed. Many of our Greys did the 25K Kailua Ing Direct run 5:30 am start. Hope you all did well!
We will be running this Wednesday and Friday at 5:30 p.m.; meet at Ala Moana Magic Island parking lot – 6 to 8 miles.
October 2nd – 16 miles we did not do Kahala Avenue. Total time: 3 hours 21 minutes. Moving pace: 9:45 to 11:32 (hills) and overall Pace (stops) 12:40
October 9th – 15 miles Bus Run – to include Kahala Avenue.
October 16th – No official run – (Greys will do an unofficial run, will keep you posted) 12 to 14-miler (to taper for 18-miler). 7am Tantalus with Alberto if you want to do ‘hill training’.
October 23rd – Sign up for P.F.Chang’s 30K – 18-miler 5 a.m. start – deadline is October 10th to sign up early entry $30.00 There will be staff Byron to lead the usual Honolulu Marathon Clinic group.
October 30th – 14 to 16 miles? – will discuss
Silver Group by Paris Monti
(Pace – 11:00 – 12:00 minutes per mile)
On this Sunday morning, a hardy group of eight Silver runners took off from Kapiolani Park for another 16-mile trek. Most of the runners in this group have acquired enough confidence with this distance and are ready for the 18-miler on October 23. Our starting group of runners included Alberto, our faithful pacesetter, Sandy, keeping a tight leash (her new Garmin) on Alberto, who gave today his best performance by staying at about an 11/minutes pace throughout, Mickey, the Robotics man, Paris, maintaining discipline, Steve, a tough cookie, Fiona, a seasoned marathoner, and newbies Ashley, doing her first 16-miler and Ken, a excellent runner. On the way, Yuki, a past Silver runner, joined in, increasing to nine the members returning to Base in one solid group. Noticeably absent today were Lynnae, doing her last training touch-ups (tapering) in anticipation of the S.F. Marathon on the 16th, and Tian-Tian, studying hard for her PhD in Astronomy (we have contacts up high).We completed this run of 15.7 miles in 3:25 at a total average pace of 13:12, average pace running: 11:00. Total calories burned 1215 to 1875, depending on your weight. Climatic conditions were mediocre and no accidents. Everybody took advantage of water stops and invigorating refreshments at Nelson’s and Co. Oasis.On October 16, Alberto will, once again, lead runners up Tantalus, leaving from the small park at the meeting point of Makiki St., Makiki Heights Dr. and Round Top Dr., at 7:00 AM. If you wish to participate and need additional guidance, call Alberto at 781-9221.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
18 lively runners comprised our group today. With Guru Sam away on the mainland, Staffer Norm K. took the lead for our 16-mile trek. Staffer Dwight and I held up the middle and rear. Newcomers Carrie, Donnabelle, Kehau, and Keoki, joined regulars Diane, Lisa, Jann, Sondra, Noe, Gary, Berrie, Georgette, Cammie, Carol, and Dean on the run. While a few decided on a 14-miler, most of the group went on to do the 16 miles which included the Kahala Avenue stretch. The run along Kalanianaole was aided by wind, but the wind abated and the sun “beat down” on as we were running the Kahala stretch and the rest of our final route. It was hot! I managed to stride in at the finish with Berrie, a member who possesses true perseverance and discipline. An interesting coincidence – group members Berrie, Rani, Jessica and Sal were all residents of Guam at one time.
We thank Nelson S. again for the great refreshments at the second beach park. Fresh ahi chip dip with Ruffles was also available for those up for it. I hope the “Running Gods” will always look after you, Nelson, as you have always looked after us.
*Bus run is this Sunday; please be at the park by 7:15 a.m. Fare is $3 and we will be getting off at Makapuu Point to do a 15-miler.
**October 16 -our group will be meeting at Triangle Park at 6:00 a.m. to do a 16-miler. There is no official clinic that day due to the Komen Run at the park. Members doing the P.F. Chang 30K the following week are advised to do a shorter taper run.
Anyone wishing to join a mid week run group should “hook up” with the Grey group leader Ivie and her members. They meet on Wednesdays and Fridays at 5:30 p.m. at the Magic Island parking lot – closest to the main bathroom and shower area. Pace can be varied according to your own abilities.
Blue Group by Andy Hirano
(Pace – 12:30 – 13:30 minutes per mile)
The Blue Group enjoyed their 4th 14-mile run on Sunday. The group with about 18 runners is doing well. The group is getting acclimated to this distance. In expanding on Dr Scaff’s talk, what you wear during your training runs is what you should be wearing during the marathon. Bring along your gels and pretzels during your training runs.
For next week’s bus run, the Blue Group will get off at Sandy Beach and make our way back to Kapiolani Park following the marathon route in Kahala along Kahala Avenue.
The following week, there will be no Clinic due to the Susan B. Koman, Race for the Cure event as parking will be scarce at Kapiolani Park. As such, the Blue Group plans to meet at Operation Red Wings Medal of Honor Park (Triangle Park) at 7am, for those that wish to come out for the Sunday run.
The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Chris Isham
(All walking speeds and 13-minute-mile > running pace.)
Rosemary welcomed a few first-timers to the group. It is never too late in the year to join the clinic, we’ll find you a pace group and distance to meet your needs. Our primary purpose is to teach, and to put into practice, the benefits of habitual endurance training. Chiaki turned back early for her first, one-hour training session. Rosemary continued on trailing the Norm’s group for the first half of the day. She picked up Nelani at the turn around; and together they finished up 16.25 miles at about an 18-minute-mile pace overall mix of running and walking. A pretty good pace for a long hot day.
“At a minimum, you need to be covering 30 miles a week for 3 to 4 months before a marathon to complete the race safely and comfortably.” from page 27 “Your First Marathon”, the 2011 edition. With 16 miles today, our mid-week homework *only* is only 14 miles! Of, course the more weekly mileage you can safely do (day off after every running day) will speed up your talk test pace and increase your collapse point.
14-minute Green Group
The 14-minute Not-so-fast and furious Eating Society and Hokey Pokey Bunch did an out-and-back to the Holy Trinity Church and by doing so completed their first 16-miler of the year. The day started nicely with an overcast sky and breezy conditions, but the clouds soon went away and the Norm kept the pace in check to make sure that nobody was overly affected by the heat. In order to avoid swollen fingers and get the blood flowing from our hands, we often approach the water stops with our hands held high over our heads – hence the “Hokey Pokey” moniker. But doing our Hokey Pokey move during the marathon often brings humorous results – as we once turned to look back during a water stop to find that everyone in the immediate vicinity had also put their hands high in the air!
Bus Run – Next Week. We will drop off at Kawaikui Park and head out to Hawaii Kai – only 14 miles. Those who wish can take an extra lap at Kapiolani Park to add extra mileage. On October 16th (repeat – the 16th) we will meet at Ala Moana Tennis Courts at 7:30 a.m. for our downtown run. The downtown run will cover procedures, logistics and the routine for marathon morning. We might end the run at a shave ice stand, so please bring extra money. Vodka optional.
The Lucky 13s ran an outstanding 16-miler at a 12:47 pace. Kapiolani Park to Holy Trinity Church, with a bit of bonus mileage. Final tally was 16.05 miles. Great job to our entire group! Special welcome to our new runners, Kay, Chelsea and Burt! Chris will be out of town next week, hoping for a cameo appearance by Thad to lead the group on the bus run. 16 October, we will join Norm and the 14s at Ala Moana Tennis Courts at 7:30 a.m. Keep up with your homework and please, please, please, drink lots of water!
Da Comment Corner
Every runner should pick up a copy of Dr. Scaff’s latest book, Your First Marathon. It is a “marathon training ‘bible’” for all runners.
See you at the water stops!