Blair’s Weekly Update 10-30-2011

Doc’s Talk by Andrew Laurence

Dr. Scaff talked about APEC, over-training, the Turkey Trot, and our Post-Marathon Tent.

Kapiolani Park will be open to the Marathon Clinic Sunday, November 6 & 13 during APEC, however, there will be no parking near the Bandstand or on Monsarrat Avenue, Kalakaua, Ala Wai, and Kuhio will be closed intermittently, and Kapahulu will be crowded.

If driving from the Ewa side on H-1, take the King St. Exit, drive up Harding and around the backside of Diamond Head. From town or the east side, drive around the backside of Diamond Head. Park on the side of Kapiolani Park where the Marathon Clinic meets. The Marathon Clinic will meet at its regular time.

Dr. Scaff reemphasized that you’ve got the training in your body. Some people are still talking about doing 18-mile runs, but this is not recommended. Don’t blow all your efforts by over-training now.

The Turkey Trot gives you practice running a consistent pace. People whose pace varies more than 5 seconds per mile, especially in the first half of the race, will “hit the wall” or perform worse in the marathon.

This year, the Honolulu Marathon Clinic will have a post-marathon tent. Food/drink free for members. Massage $10.

You can now read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly Doc’s Talks:
1) Go to the Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/)
2) Look under the “Categories” listing.
3) Click on “Doc’s Talk”.

Table Duty

Staff leaders Robert and Rachun put on another great spread of food and drink. This is their second time around! The cream cheese and blueberry jam on muffins were fantastic!Group Reports

Advanced Group by Les Young

(Pace – <9:00 per mile pace)

I joined seven members of the AG at Maunalua Beach Park for a nine-mile run back to Paki Pavilion in time for the 7:30 a.m. clinic meeting. We left the park a little after 6:00 a.m. and completed the run just less than one and a half hours. Three members maintained an average 8:30 pace and the rest hovered closer to 9:00-9:15 pace. After Dr. Scaff’s talk and other formalities we picked up three more runners to include guest Sarah and a gentleman hailing from Australia. The group headed out to complete the second half of our run back to Maunalua. As usual everyone ran a faster pace going back. Mark could have fooled us if he still had a nagging injury. Nancy was back from a glute injury and not running her best form. At about four miles into the run she tripped and scraped up her right knee. It was a miracle she wasn’t more badly hurt. She sends her appreciation the gentleman who provided first aid at Nelson’s Oasis. We didn’t get your name, but everyone there knows of your good deed. The group completed their 18-miler but Donis, Randy, and myself felt strong enough to add the Hawaii Kai Dr. loop to make our run just shy of 20 miles. It was a great confidence builder for me considering my iffy back. Hope my MRI 11/09/11 gets to bottom of this nagging problem. The rest of you stay injury free!!!

Pink Group by Rosie Adam-Terem

(Pace – 9:30 – 10:30 minutes per mile)

Six weeks to go till the Marathon!

Bill, Alfredo and Rosie ran together today, doing 14-16 miles at about an average moving pace of 9:50 on a nice running day. The idea is to keep running to our desired pace and not to be tempted to go out too fast. We can all practice this at the Turkey Trot on Thanksgiving morning over the 10-mile course. We still need some volunteers to help out with registration, water stops, finish line, etc. Please sign up next week at the clinic even if you are doing the Val Nolasco half that day.

Sign-ups are also posted for the after-marathon Monday dinner at Dave and Busters, $30, Monday night, wear your t-shirt!!

We discussed plans for APEC weekend (November 13) and thought maybe we’d move our run to Kailua (25K route from last year), starting at 6.30 from Kailua Beach Park near the Lanikai boat ramp. If interested, let me know at drrozi@nullyahoo.com.

Happy trails.

Grey Group by Ivie Kumura

(Pace 10:30- 11:30 minutes per mile)

G8T to see our 15 Greys at our usual Marathon Clinic, sharing success stories from the 30K PF Chang’s run on 10.23.11. Always appreciate Horacio and Andy! You “He-men” rock! Tosh, Jyo, Satomi, Donna, Dr. Rob, Christine, Nobu-san, Korwin, Bill, Shaym, Takio, and welcome newbie Malia! All of you looking and running “Mighty Fine”. We are practicing “mental toughness” and strategies, to go the distance, and finishing strong. Takio was running so well, he ran for 23 miles. He actually found the Greys just too much fun to leave. We varied our pacing depending on the hills, stops, etc. Per Dr. Rob, “wade in the shade” and “run in the sun”. I had fun running along-side Jyo , hearing what goes through his mind. Running through a “child’s eyes” is pure pleasure. I am sure Jyo had a wonderful Halloween celebration, because he said he could go trick-or-treating if he did his homework and finished his chores. We know he does his homework runs and are sure that his chores and schoolwork are done at the same performance level.

October 30th – 15.69 miles Total running pace: 13:08, Outgoing running pace: 10:39, return running pace: 10:20 – Per Andy, good news…we held a great running pace. Bad news…our stops were very long. We need to work on reducing the stop time.

November Schedule:

November 6th clinic 16 miles – we will work on pacing, negative splits – we will also run by where we will meet at KCC November 13th

November 13th 20 miles – Due to APEC we will meet at Kapiolani Community Center – a relaxed pace 11:00 mile, easy does it. No injuries, please.

November 20th – 14 miles recovery from 20-miler week prior

November 24th Turkey Trot 10 miles – then Taper, Yea! We Earned the Taper!

November 27th – 12 miles – We will run by the Marathon start – show where we will meet, Marathon morning.

Silver Group by Paris Monti

(Pace 11:00 – 12:00 minutes per mile)

Ten runners joined the Silvers on this day led by our able staff leader Alberto for a 14-miler. The shorter run was dictated by Alberto’s slow recovery from meningitis. Alberto, thank you and take care. We miss very much Lynnea who after her Nike Women’s Marathon in San Francisco Marathon stayed on the Mainland for other affairs. Let’s congratulate Lynnea for breaking the five hour ceiling; we hope she did WELL (With Energy Left in the Locomotive). Today’s training run, under average running conditions, was completed safely in 2:52, including water stops.

Unfortunately, I couldn’t be physically with the Silvers today, having decided to follow my own training plan for the next few weeks; I will rejoin the Silvers for the tapering down period. I completed this first 18 (17.85) miles run of the year in 3:26, including water stops. I plan to do another 18-miler next Sunday, 11/6, starting out from Kapiolani Park at 6:55; if anybody wants to join me, just be there.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

We started off with 16 members today. Staff leaders Norm, Dwight, and Blair assisted the group with a 14-miler today. Many had done the 30 K last week and so this week was considered a “taper” run. But, it sure was tough. Many 30K participants mentioned how much more difficult today’s run seemed compared to the race. And, others who did not do the race but did a “heat drenched” 16-miler last week (like me), felt more fatigue on this run. Although the trade winds were blowing and the sun was oft times subdued by cloud cover, it seemed more humid today; I as well as other members were drenched in sweat at the finish Great job to Diane, Berrie, Russel, Aileen, Fumiko, Darrin, Melissa, and Randy who finished together to partake in Rachun and Robert’s goodies upon finishing. Also congrats to Rani and Gary who ran in from the Second Beach Park and back to complete their 14 miles. Georgette also joined us for 12 miles. As we head into the final stretch of our training, Guru Sam and Joe Wong are always in our thoughts and missed.

Congratulations

Members Diane and Berrie placed third and second in their age divisions at the P.F. Chang’s 30K!

Long Run

Well, rest up this week as we are scheduled for an 18-miler this Sunday. We will be starting at 6 a.m. so we can get back before noon. Please be mindful that this is a run to acclimate your body to the longer distance therefore we will be running at a pace that will be about a minute slower than our usual pace. This will be our “peak run” (longest run) of the year and we will start tapering runs thereafter. Please bring some extra money as we will make stops at the convenience stores located at the gas station on Hawaii Kai drive and at Kahala. Members not wanting to do the run can report to the clinic at the usual time and do the prescribed 16-miler.

Group members – great job on your training thus far; please take it easy on your homework runs to avoid any injury or lower one’s immune system. An injury or illness at this point can set back your training for weeks and perhaps for that “ideal” marathon that you were hoping for.

Group Schedule for the remaining Sundays:

Nov. 06: 16 – 18 miles

Tapering begins:

Nov. 13: 14 miles

Nov. 20: Front part of marathon course (approx. 12 miles)

Nov. 27: 12 miles

Dec. 04 08 miles

Dec. 11 MARATHON!!

Blue Group by Andy Hirano

(Pace – 12:30 – 13:30 minutes per mile)

It was a great day for our second 16-mile run. It was overcast and bearable. The group had about 12 runners and did well. We want to be comfortable with this mileage on Sunday. Keep up your runs during the week and you’ll do well during the marathon. We will continue to do 16 miles for the next two weeks, and then we’ll begin to taper with 14 miles on November 20, 12 miles doing the start of the marathon route on November 27, and a short 8-miler on December 4 for maintenance, then graduation the following week. As we approach the marathon date, we’re in the final stages of our training. I know we’ll all do well. Almost there! A good test of your ability to stay with your training pace is the Turkey Trot. Predict your finish time based on your training pace and run according to your training pace. See you all next week

The Green Group – Beginners by Chris Isham

(All walking speeds and 13-minute-mile > running pace.)

Lucky 13s had a very small group on Sunday – starting off with Chris, Raquel, Madeline, and Sue (welcome back Sue!). Madeline and Sue turned around at the gas station while Chris and Raquel did the full 16. With it being just us two, we challenged ourselves and finished at a blistering 12:22 pace. Please heed the APEC security work around for the next two weeks. Chris will be out of town on Nov 6 but will be back for the 13th. We are now in the crucial stages of training, don’t start tapering too early but also don’t over train and hurt yourselves. Keep focused! Keep drinking water!

Da Comment Corner

Aloha from the Cold

Russell Fleming a former member now living in Green Bay, Wisconsin, finished third in his age group in a 50-miler held in Wisconsin recently. He credits much of his success to the great training he received at the Honolulu Marathon Clinic. In training for the 50-miler, he remembered the importance of pacing and mentions the Turkey Trot as a great vehicle to “tune up” one’s pacing.

Reminders

1. Turkey Trot on Thanksgiving morning

The event is a great way to start off your holiday celebration – a ten-mile “watchless” early morning run sponsored by the Clinic to practice one’s pacing for the marathon. Entry fee is $5 and lots of prizes for participants. Also, volunteers needed! Please sign up on the bulletin board! Certain volunteers can even do the run after their task! In addition, Team HMC members needed to challenge other running clubs.

2. “I went out too fast” (The After Marathon Dinner)

The above quote seems to be the most common” excuse”, I mean, reason, for many runners’ “imperfect” finish in the marathon. (I’ve said it many times myself.) Anyway, enjoy the camaraderie (finishers are now in an elite group) and commiserate with fellow finishers and runners at the annual After Marathon Dinner! This year it will be held at Dave and Busters at the Ward Complex – a great venue – centrally located, lots free parking, and a separate room just for us!! (Arcade games are on our own.) Please sign up on the board so we can get a count of attendees. It should be a lot of fun! Please thank Sensei Norm Uyeda for organizing the event!

More Clinic Photos

Robert Smith has created multiple collections of Clinic photos on Facebook.

See you at the water stops!

Blair