Doc’s Talk by Andrew Laurence
Dr. Scaff spoke about tapering, the Turkey Trot, the Carbo-Loading Party, and purchases of his new book: “Your First Marathon – The Last Word In Long-Distance Running”.
This headline from The Wall Street Journal, 11/01/2011, page D-1, says it all. Overtraining is a huge problem. The drop-out rate from overtraining injuries is over 20%. The article notes: “Most urgent for those running any marathon is the need to taper.” Coaches recommend 3 weeks to recover from the longest training run. No runs should exceed 12 miles 2 weeks before the race, and only 2 or 3 runs of 2 to 4 miles 1 week before. Dr. Scaff will share data on the importance of tapering in the next few weeks.
The Turkey Trot this Thursday, Novenber 24, 2011,Thanksgiving Day. Remember: Mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.
Dr. Scaff’s new book is available for purchase at the Carbo-Loading party 12/09/2011. It makes for a great Christmas present. Dr. Scaff will sign books at the party.
You can now read full, unabridged summaries of the 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”.
Helen, Chris, Suzette, and Noe took care of the fabulous table today. Fantastic!
Advanced Group by Les Young
(Pace <9:00 minutes per mile)
The Advanced Group of 9-11 runners completed their final long run today. The distance covered 23-25 miles. The new runners to the group are on target to do a Sub-4 marathon. They wanted to cover distances close to the marathon as a confidence builder and to gauge when they could expect cramping. Everyone ran strong with little or no cramping symptoms. The key for me was drinking twice as much water than before. Everyone at this point should know how much water it takes to keep hydrated and the proper amount and intervals of carbohydrate/mineral replacement. The long run should have revealed new chaffing points that need to be lubricated for the marathon. Again, proper pacing was the key to finishing the distance strong and without injury. Start enjoying the taper.
Grey Group by Ivie Kumura
(Pace 10:30- 11:30 minutes per mile)
Our Greys were split on Sunday; some did the Val Nolasco Half Marathon. Andy, myself, along with Shaym, Christine, Dr. Rob, Donna, Keysa, Yuko, Kay (welcome!), and Shauna made up the usual clinic group. It was fine running weather with a cool breeze. Head wind, or tail wind it makes a difference on our effort. It was a choice, 12 or 14 miles this past Sunday; running 2 more miles to get to Nelson’s Oasis, was worth-it! Thank you, Nelson for all the Sundays of hydration and fuel! Also, Nelson your jokes are always funny, good to gab with you. We spent 11 minutes at that water stop, this Sunday. It seems no one had war injuries from the 20-miler the Sunday prior, just a few chaffing stories. We are into Tapering! Enjoy the taper, start working on your mental strategies, what will give you strength those last miles. Are you running for a cause, purpose, goal? If you start to get anxious, and want to run more, or harder, don’t! It is all part of our getting our bodies, mind ready for Peak, Sunday, December 11th. Dr. Scaff says down by 20% each week. Turkey Trot another fun way to taper, and pace!
Val Nolasco participants were – Korwin at 1:50 (Who Dat?). also Satomi, Samantha, Horacio, Jyo, Tosh, and Lynnae – all looking might fine!
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 20.86 miles – Overall pace 12:11 (last year’s 12:41, and we ran only 20.12 miles) running pace 9:45 to 11:25.
November 20th – 14 miles – We had another date with Queen Kapiolani. Overall pace 12:31 (we had Long stops, but who cares? We’re tapering) Outgoing pace: 10:41. Return running pace: 10:07. Andy says, no way to hold them back! I was running 8:30 to 9:30 pacing to try to catch up. I got left behind, giving Dennis my Costco order and got left behind. I could never catch up after that. Andy clocked the last sprint at 7:30.
November 24th Turkey Trot 10 miles – and continue to Taper, Yea! We Earned the Taper!
November 27th – 10 to 12 miles (we run the Marathon Start)
Silver Group by Lynnae Lee
(Pace 11:00 – 12:00 minutes per mile)
Now in full taper mode, the Silvers were led by worldly staff leader Paris on a 14-mile run to Nelson’s Oasis and back. Faithful staff leader Alberto was noticeably absent due to a work commitment. Today’s group consisted of a core of Silvers [Andrew, Lisa, Steve, Tiantian], with a couple of others (a newbie from Japan and 1 other – sorry didn’t get your name). Thankfully, Tiantian’s ankle healed up quickly so as not to deter her training (hooray!). The group maintained a solid pace. They returned via Kahala in 2:52 total running time (12:17 pace), averaging a running pace of 11 min/mile. James and I decided to challenge ourselves to a final pre-marathon race, participating in the half marathon event. He left me in the dust coming up Diamond Head…I guess he’s ready for marathon day. Weather conditions were a tad wintery – strong breezes and fortunately no rain.
Weekday Runs: Simple – Tuesday for about 45-60 minutes, then Turkey Trot. Resist the urge to go further; this is tapering time. Mileage for weekday runs should decrease commensurate with the Sunday runs. A good rule of thumb is for weekday mileage to equal the Sunday run.
Schedule (aka The Taper Plan):
11/24 – Turkey Trot 10 miles. A great pre-feast festivity. Gobble Gobble! Start calculating your race projection now…no cheating.
11/27 – Front part of the marathon route (downtown), ~12 miles, including our race day meeting spot for those interested in starting together.
12/4 – 8 miles.
The Awards Corner: Congratulations to all the HMCers who completed the Mizuno Val Nolasco Half Marathon, the final race in the Marathon Readiness Series. HMC was there to represent – Horatio, Benny, Michael, Sam (Grey group), Korwin, Satomi, Gyo + Toshi, Tomo, Gauhar, Les, Rosemary, Georgette, and more. Everyone had huge smiles, thoroughly happy with their performances. Special congrats to little Gyo for placing 2nd in his age group (2:08:36; 9:49 pace). He provided yours truly with special motivation to sprint to the finish. He’s got a nice collection of awards from this year – HMC’s shining star!
Preparations: Tapering is wonderful! No more training. The Silvers are ready and in full pursuit of “U5-WELL”. Continue to focus on staying healthy in the next 3 weeks. With Thanksgiving here, now’s a good time to consider your pre-race diet for the week prior to the race. Doc recommends a 3-day protein load followed by a 3-day carb load. Visualize yourself on race day; make a plan for how you’re going to attack the course. Need a pace chart? (I can help with that.) Plan now for no surprises, except a fast pace.
Happy Thanksgiving! I am so grateful to run alongside you all. Thank you for sharing my journey.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
“You Losers!” was heard in the distance as we approached Ala Moana Park. Yes, it was our long lost Guru, Sam, who decided to join us for a portion of our “Front Part of the Marathon” run. Another “long lost staffer”, Joe, reconnected with us so he could help the group experience the marathon’s starting route. We were truly blessed as Staff leaders Guru Sam, Joe, Norm, and Dwight led the group of 20 runners through unfamiliar territory. (Staffer Blair, as usual held up the rear.) The weather was almost perfect with slight showers and cool breezes. The group was in a joyous mood as we all knew and felt that much of our training was behind us and tapering taking place. Regulars Diane, Rani, Russel, Berrie, Randy, Richard, Jann, Aileen, Darrin, Melissa, Lilia, Fumiko, Lisa (recent N.Y. Marathon finisher), and Cammy made the trek a “fun run” with lots of chatter and joking taking place. Aside from the usual formalities – our meeting place, the marathon start, parking accessibility, etc. – everyone seemed to be laughing and smiling and enjoying the run.
We missed member Gary who was out ill today. I am sure he would have loved to join in on some of conversation flowing throughout the group! Get well and rejoin us soon!
Rest of Schedule:
November 27: Taper run- – 12 miles
December 4: “Shave Ice” run – 8 miles
December 11: Marathon!
Blue Group by Tony Padua
(Pace – 12:30 – 13:30 minutes per mile)
Hip Hip Hooray that tapering (decreasing our weekly total mileage) for the 2011 Honolulu Marathon has begun! Runners, we’ve been stacking on the miles these past 8+ months. By running less, we give our bodies the time to recover and heal with our strength peaking on Marathon Day. Stalwart leader Andy led the team of about 15 or so runners up Diamond Head and then turned back at Kahala gas station. We welcome first-timer Maria (a New York Marathon finisher) and returning clinic runner Benika to the Blue group today.
Three 1/2 miles at Medal of Honor Park (formerly Triangle Park), Andy advised us about our tapering schedule: decrease our total runs by 25% for each remaining week. Ex. If you do two 1-hour runs as your homework during the week, decrease it to two 45 minutes runs instead. But as many of my mentors have told me time and again, at this point in training we already have “the marathon in us.” How do we know that? Trust in the 30-plus year experience of the Honolulu Marathon Clinic training schedule to have prepared you to finish the marathon… and that your body will get so much stronger during this 2-week taper period.
Our group did quite well in maintaining a single-file run on Kalaianaole Highway and again we owe a debt of thanks to Francis for watching for and calling out “Bike!” as needed. Francis, you would make a terrific member of the Marathon Clinic staff in 2012, as well as any of you Blue Group runners. The only requirement is having completed a marathon and having the heart to give your support to new participants in the 2012 Honolulu Marathon Clinic.
At the mile 7 turn-around point, the remaining 13 or so runners enjoyed one last day of refreshments at Nelson’s Oasis for the 2011 Honolulu Marathon Clinic. Be sure to thank him for all of his hard work and support some time before our final meeting for this year, which is the Post Honolulu Marathon picnic on December 18th.
We bid farewell to Betsy and Mike at Mile 10 gas station, as the remaining 11 runners ran up Kahala Avenue, splitting this challenging run up into 4 parts. I also gave you a heads up as to what to expect on Marathon Day as you go up this road. Pace yourself as you go up this stretch so that you can finish the marathon in fine form. The weather was excellent and the company was splendid. I hope to see many of you at the Turkey Trot, meeting at Kapiolani Bandstand – sign-up is at 6:30 a.m. If not, have a terrific Thanksgiving Day and I hope to see you on the streets next week. Thanks to all for your time, pleasant company, and encouragement!
The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Dina Schneider
(All walking speeds and 13-minute mile > running pace.)
We are on the taper plan: week of 20 November – 24 miles; week of 27 November – 18 miles; week of 4 December – 10 miles (reference: “Your First Marathon”, pages 55-56.). Our groups ran 8 or 12 miles today, some will do the ten-miler on Thanksgiving day.
14s by Norm
Woo Hoo – Tapering!! We all rejoiced as Ro declared the commencement of the tapering season. This begins the “fun” time of the training with all of the related festivities and, of course, the attainment of our 26.2-mile goal. The 14s went out to the first park today while doing a dry run for the marathon by running at the marathon pace of 15 minutes per mile instead of the usual 13.5 – 14 minute training pace. This slower pace (plus a lot of walking) helps to conserve our energy and is the basis for all of our training. Don’t forget – tapering is an equally important part of your training.
Next week – more tapering (yay!) and Kalakaua finish line practice; maybe some Kahala Avenue thrown in for good measure – depending on the weather.
Have a Safe and Happy Thanksgiving!
Lucky 13s by Dina Schneider
“What, we’re tapering Ro?” Turkey Trot or not, our group welcomed tapering as we contemplated distance–Christine targeted 8 as a trotter while Dina, Raquel and Peter targeted 10 or 12. Filling in for Chris (table duty) and no Garmin, our group stayed together as Peter called out time to keep us in pace. Soon minds were persuaded as we enjoyed a cool and comfortable approach at the gas station turnaround. Alright, we then all agreed to go for it at 10 (high-five the phone booth). With continued ideal weather, we just couldn’t deny a longer 12 and strong finish. We collectively ran on the marathon route through “mile 22,” Kealaolu (along Waialae Country Club), Kahala and Diamond Head. Back at 10:44 a.m.–high-five again Raquel, Christine and Peter! Thank you for your company. Let’s be thankful to run! Have a Happy Thanksgiving!
On a cautious note during our return on Kalanianaole, single file, we avoided a close call with a distracted motorist who quickly veered in and out short of our path. A safety reminder – stay alert on this very busy highway.
Da Comment Corner
Thanks to all and most of all to Nelson!
Just wanted to thank all of you who contributed to Nelson’s Oasis Fund! Nelson was very, very reluctant to accept the funds but finally did so (after the sharing of a few beers and pupus after our runs).
Nelson, thank you for your thoughtfulness – you might not be aware of how much your “oasis” means to of our many runners. (Also, thanks for the beer, chips and great beef jerky from Kauai).
Thank you for the generous gift from the clinic members. The Oasis (which many of you call it) was created by the purple group and extended to the clinic members. There are a many people who contribute to the Oasis by donating Gatorade, pretzels, chips, cookies, cups etc. (so it is not all me). Just to see the appreciation of the runners and to help make the training for the marathon a lot more tolerable, is a reward in itself to me.
Turkey Trot, November 24th @6:30 a.m.
Volunteers still needed.
The After Marathon Dinner @ Dave and Busters – December 12, 6:00 p.m.
Please sign up on the board.
“Best Shoe in the World”
The latest Runners’ World magazine mentioned that the Asics GT-2160 as the “Best Shoe in the World” for 2011. But, some of us already knew this, like Andy H. (Grey Group Leader) and friend, Clayton. While Andy and I wear it for running, my friend Clayton bought it recently as a walking and golf shoe. FYI – It’s currently on sale at a major sporting goods store.
See you at the water stops!