On Sunday, December 4, 2011, Dr. Scaff will give an important talk on what you should be doing during the week before the marathon. All HMC runners should attend. The invitation to attend will be extended to other runners who plan to run the Honolulu Marathon on December 11.
On Sunday, December 18, the day of the picnic, Dr. Scaff will give another important talk on how much running you should be doing between then and Sunday, March 11, 2012, the day that the Honolulu Marathon Clinic starts up again. (Yes, the Honolulu Marathon Association is having a half-marathon on that day, but the Honolulu Marathon Clinic’s training will begin on that day, regardless.)
Thank you Ann for doing such a great job today! The assortment of fruits and snacks were delicious and the ice cold water and Gatorade was just what we needed after our runs.
Pink Group by Rosie Adam-Terem
(Pace – 9:30 – 10:30 min. per mile)
Today, only four runners comprised the Pink group: Alfredo, Albert (Alberto’s son, yea! two generations running with HMC), Hao (pushing her stroller, another two generations!), and Rosie. We all ran 14 miles at a 9:40 moving pace, on a wonderful day for running.
We had thought of moving our run to Kailua next week, but it seems that we may be OK in our usual spot. Let’s run 16 and not over-train.
Note: the Val Nolasco half has been moved to November 20th because of APEC
Grey Group by Ivie Kumura
(Pace 10:30- 11:30 min. per mile)
Holy Moly! 24 GR8T Greys effortlessly trekking in 16 miles on a Gr8t Sunday weather. Horacio, Andy, Byron and myself truly enjoy running with all of you. Korwin, Dr. Rob, Donna, Christine, Samantha, Genzai, Satomi, Bill, Tosh, Jyo, Nobu, Keysa, Shaym, Shauna, Andrew, Sandy, Genzai (fluorescent shoes!), Albert (Alberto’s son, for a little of the way, then took off with Alfredo), Hao, visitor from South Bay, CA Tammy (her marathon is December 4th). Andy had our training schedule for this 16 miler as a “let’s get our water stops and breaks down to zilch”. We really had a fun run, just focusing on pacing and short stops. It nearly worked for me. If you finished ahead of me, you may have made the goal of less than 11:27 overall pace. Jyo let it be known at the finish, “I beat Ivie!” You all amaze me! As Jeff points out, we have made it this far in our journey, the key now is maintenance. We will peak next week, a 20 miler, at an easy pace. Mantra till December 11th, no injuries, we are not invincible, so take extra precaution, and no outrageous feats. Make sure you have proper nutrition and care for yourself; also rest and recovery is important. When all cars were stopped along the freeway, I was pleased at the “silence” of all your strides. RTS (relaxed, tall, and silent), is our perfect form. Speaking of form, we will do our BMI of 25 (have we met our goal?) camera-ready picture next Sunday, also. 20 miler treat, let’s go for Waiola Shaved Ice in Kapahulu!
November 6th clinic 16.25 miles (I know I wrote 14 prior, but I am sure you are all glad and proud we did 16!) Overall pace 12:06, Moving pace anywhere from 9:40 to 12:30. Did any of you have a nice “kick” at the end, and could sprint?
November 13th 20 miles – APEC schedule change 6am Meet at Kapiolani Community College We will start running from 6:10 to 6:15 am. Bring money for Waiola Shaved Ice!
November 20th – (14 to 16 miles)
November 24th Turkey Trot 10 miles – then Taper, Yea! We Earned the Taper!
November 27th – 12 miles (we run the Marathon Start)
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 min. per mile)
Our ever faithful staff leader Alberto led the Silverados on a 14-mile run to Kawaikui Beach Park and back. We started out with 7-8 runners, but lost Andrew and Sandy to the Grey Group as they decided to challenge themselves to do 16-miles in these last few weeks of high mileage training – go, go, go! Good cloud cover shielded us from some of the sun’s rays, and the breezes countered the humidity. Several decided to do their own longer runs today – Tiantian, Lisa, James, Paris, and myself. It was nice to see everyone out there training hard with smiles on their faces. Hang in there, all this hard work will pay off!
Weekday Runs: The Silverado midweek run will be on Thursday morning. Location TBD. Please call/text Alberto [781-9221] if you are interested in joining them.
Schedule: Here is what’s coming up (aka The Taper Plan).
11/13 – 16 miles. This should be the last long run, so make it a good one!
11/20 – 12 miles; Marathon Readiness Series half marathon
11/24 – Turkey Trot 10 miles, gobble gobble
11/27 – Run through the front part of the marathon route (downtown), ~12 miles. Along the way we’ll point out our race day meeting spot (with nice facilities) for those interested in starting together.
12/4 – 8 miles.
Preparations: Start thinking about race day preparations (ie. breakfast, supplements, gear, clothing, sunscreen), including the all important PARKING. Make a plan for how you’re going to get to the start. Get a commitment from your driver. Need to rent a room @ Waikiki? It’s less than 5 weeks to the big day, so let’s make sure we’ve got everything covered. You don’t want to be surprised with anything (except a face pace). Stay healthy!
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 min. per mile)
A disappointing last second U.H. Warrior defeat combined with a heavy dose of pupus at the tailgate, did not deter member Gary and staffer Blair from joining the group’s early 6:00 a.m. start for their longest run of the year. 9 others joined them in their quest to do one last long run before tapering. Not 18 or 19 miles, but midway through our run, the group decided to add the “loop” to make it a 20 miler. Group leaders Norm K. and Blair made sure that our pace was a lot slower than usual (12:30-13 min. per mile initially) and “hydration stops” frequent. We made sure that we had a nice, slow, deliberate stop at the Hi Kai gas station to replenish our fluids. The dreaded Kahala Avenue stretch was also part of our return route so we made sure to have enough “gas” for the finish. Congratulations to Diane, Fumiko, Aileen, Sondra, Jann, Rani, Gary, Russel, and Marc for completing the very difficult journey. The weather was in our favor as the trade winds blew generously and “Mr. Sun” did not bear down on us as fiercely due to cloud cover.
Although the long mileage was a daunting physical task, it tested our “mental conditioning” as well. (Unless one is mentally tough, it’s very difficult to be thinking positive thoughts when running up Kahala Avenue.) The hardy souls who took on “today’s challenge” represent both physical and mental toughness. Great job!!!
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. 13: 12 -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 Tony Padua
(Pace – 12:30 – 13:30 min. per mile)
The core team of about a dozen runners went out with Andy in the lead. We welcomed runner Dinah who missed running with Guru Sam’s gang that morning – it was a pleasure meeting you! Kapi‘olani Park and Diamond Head looked like a ghost town as people decided to stay away from the area due to fears of APEC traffic headaches and park closures! Was nice to have the road mostly to ourselves as we discussed our different Halloween sightings! Andy had to turn back just before the Baseball park to attend a birthday party and handed the point position to HMC staffer Tony Padua. I told them, “I’m just one of you guys and we already know this route so well that we can run this as a group.” Old habits die hard as I picked up point upon heading out on Kalanianaole Hwy. We did very well with maintaining single file; thanks again go out to Francis for calling out “Bike!” as the rest of us quickly tightened up our running line! We bid aloha to Betsy as she turned around at Wailupe Beach Park.
Big mahalos to Nelson’s Oasis! I appreciate that the Blue team was “green”, by saving their cups for the visit to the Oasis on the trip back. But next time, no need to carry your cup on the last mile out to Trinity church and back! Participation is voluntary, so feel free to toss your cup if you like. ; – )
As we worked on finishing one of two final 16 milers before the Honolulu Marathon, we picked our pace up a notch between miles 9 and 10. You guys are tough! Then we switched back to our 12 and a half minute mile pace on the two miles back to Kahala Gas Station – isn’t it amazing just how much stronger all of you have become since starting your training earlier this year?! It’s a strength that you can feel – you guys are so ready for da Marathon! That didn’t stop the group from surging on at a 12-minute mile pace. As we approached the last residential water stop before Medal of Honor Park, I eased back (still haven’t completely recovered from mid-October coughs) and let Dinah, Elena, Sai, Rose, Henry, and Francis and the rest of the Blue Group finished their 16-mile run. It was remarkable that the average pace, based on the time it took us to complete our run, still averaged out to a 12 minute mile – including break times! Great job, Blue team!
Remember for next week’s meeting (November 13th) that while parking on along Paki St where it intersects with Monsarrat Ave is restricted for the APEC meeting, we can still meet for running clinic same time (7:30 for Doc’s talk) and same location – parking is allowed from that section of Paki street going out towards Diamond Head! I confirmed that with Norm, who has table duty on Nov 13 and Libby who provided this week’s table duty (Excellent refreshments that even the birds couldn’t resist checking out)! Have a terrific week and see you on the streets!”
The Green Group – Beginners
(All walking speeds and 13-minute mile > running pace.)
Sandra Padua’s Report
Even though both Norm and Ro were away, the Green Group came out in full force. Sandra made sure she did not take everyone up Diamond Head at a 12min mile. We were able to maintain a good 14-15mins throughout with the help of Dean and Mel. There was a lot of good natured chatting and joking that carried us all the way to Nelson’s Oasis, which in itself is always a welcome stop. From here, half of us continued on another mile while the other half turned back with Mel and Robin. We maintained our even pace until we got back to the Aloha station, when three of the beginners (Karen?-sorry brain dead, Mike and Rick) pushed us on to under 13mins. There was a friendly race up to Triangle Park as well as up Diamond Head lookout. After which, the three musketeers pulled ahead and Sandra and Dean tapered off to a walk back at the park. Everyone came in between 12:15 and 12:25pm. Good job Lucky everyone, especially Suzanne(?) and her partner who was following closely behind us.
13s by Dina Schneider
We started with April, Cheryl, Dina and Thad. Thad turned around past the phone booth while the remaining trio proceeded to the 16-mile turnaround at Holy Trinity Church. Enjoying cool and breezy conditions, we kept on pace. At mile 12 (gas station), as it got hot, Cheryl needed to pick up her pace and finished strong ahead of us. Five more weeks to go as we continue to keep to our training schedule and most importantly stay injury free!
Da Comment Corner
“Neh fo’ Real” Part I- (or getting to know your group leaders [some are repeats from previous years]):
Please make sure to thank your staff/group leaders for their guidance, patience and leadership. All are volunteers and many sacrifice their own goals so they can assist their members.
1. This staff leader has been mentoring Toastmasters Clubs in Hawaii prisons for over 12 years And, once, as a member of the UCLA marching band, played in front of 90,000 screaming fans in the Rose Bowl! Also, he states he can cook a lot more than mango bread!
Who could it be?
2. Prior to retirement, this leader was the “Use of Force” instructor with the Customs Department – (kinda like Bruce Lee going through your luggage?)
Who is this speedy staffer?
3. When he was younger, he used to race “muscle cars”. He loved to work on old Camaros. Recently retired, he and his wife love to travel, especially to Japan. He did a spectacular crash and burn marathon in 1982 and was so bummed out that he gave up on running for 10 years. He started running again in 1992 and somehow had the good fortune to come across the Honolulu Marathon Clinic and had Roger Kobayashi as his group leader. There was also a group leader named Jennifer, who later dropped out of running and somehow came back to the Clinic as his student many years later. The Clinic changed his attitude toward running and made the marathon and the marathon training much more enjoyable. He enjoys the fellowship of the Clinic and the focused, dedicated, fun loving people who make up the gang. He looks forward to seeing all the smiling faces on Sunday morning.
A. Having the privilege of being part of the training process.
B. Seeing the marathon through a newbie’s eyes.
C. The anticipation and excitement of the start line on marathon morning.
D. Being able to share the great sense of accomplishment after we cross the finish line.
Answers: Q1 – Jeff Beard, Red Group leader; Q2 – Les Young, Advanced Group Leader;Q3 – Norm “Sensei” Uyeda, Green Group(Beginners) leader;
More next week!
Turkey Trot, November 24th.
The After Marathon Dinner @ Dave and Busters – December 12, 6:00 p.m.
See you at the water stops!