Doc’s Talk by Andrew Laurence:
Today, Dr. Scaff gave a longer talk covering everything you need to do for The Week Before the Marathon, with specific information on tapering, diet, clothing, your marathon plan, and what to do following the Honolulu Marathon. This is a very informative talk with information that can make the difference between a problem run and a successful marathon.
To read the full summary, click here: The Week Before the Marathon (everything you need to do before, during, and after the Honolulu Marathon)!
Thanks to Advance leader Les Young for taking care of the table today! The food and drinks were great!!
Advanced Group by Les Young
(Pace <9:00 min. per mile)
The AG continued their taper runs today covering anywhere from 8-14 miles. They are all ready for a Sub-4 marathon. Run a smart race and remember to PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE. Prepare the night before by pinning your number to your shirt and attaching the chip to your shoe. Layout all the items you will carry with you for the marathon so you don’t forget anything. Don’t forget the petroleum jelly ritual. Have a dry cleaning laundry bag (taller than a trash bag) with cutouts ready for rain/warmth. Carry several sheets of paper hand towels to wipe sweat or more importantly to replace the toilet tissue that won’t be there. Wake up early enough to do all your #1 & #2 in the comfort of your home. If you are driving and parking in the Kapahulu neighborhood area, give yourself enough time to walk 1/2 mile plus. The walk will do you good. Have a good run and see you at the FINISH!! P.S. Pray for Rain!!
Grey Group by Ivie Kumura:
(Pace 10:30- 11:30 min. per mile)
20 GREYS on our last Sunday taper run of Downtown Marathon start. Staffers, Andy, Byron and myself. along with Christine, Bill, Samantha, Keysa, Korwin, Dr. Rob, Donna, Robert (with an ingenious helmet camera), Nobu, Satomi, Jamie, Malia, Gayan, Shyam, Shauna, and visiting from Vancouver, Canada Barry and Tomo; welcome! We are looking forward to seeing Aki from Japan and Gerald from New Orleans this week.
Each of the GREY staffers had a duty: Andy (pacer, spokesperson), Byron (spirit lead, keeps us laughing), Horatio (our rock, who always keeps us safe), and myself (always an example, of what not to do, like injury, or illness). We have been so honored to be running with each of you GREYs. Thank you for making this so much fun for us. Jeff said we are 0.1% of the population; thus we are all athletes and you will all do well! First time marathoners – there is nothing like the first; savor the experiences; it is awesome!
Wasn’t it fun as we ran through downtown and Waikiki with people smiling and encouraging us? Well, some might have been fearful of our running pack of 20 wild and enthusiastic runners. Imagine on December 11th, that number will be multiplied by 1000! Pre-race anxiety is expected, but try to keep it in control; minimal; just relax, remain calm, and prepared. Carbo loading- 65 to 70% of your intake should be carbohydrates; but too much could lead to too much “unloading”. Don’t overeat. Hydrate. Relax- be rested. Keep positive thoughts. Avoid negative influences at this time. Good time to avoid those negative influences. The first part of the marathon is running with your head. Remember, Dr. Scaff says the mistakes you make in the first 10 miles, you’ll feel in the last 6 miles. Run smart at the start. The mid-part of the marathon, you are running with your personality, so this is where we say everyone is running the marathon for their own goals. This is where you are running for you, talk to yourself, be attuned to yourself. At the marathon end, you are running by your heart. Anything is possible, you are all heroes. Rest well; eat and hydrate well; keep well and finish strong. As far as I know, there are no fire hydrants at the marathon finish line.
December 4th – Downtown – down Ala Wai, and checked out the Hawaii Convention Center – no pacing kept track, it was to acquaint with all of marathon day details. Lots of stoplights and crosswalks. Good company, good talking.
December 11th – MARATHON DAY!
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 min. per mile)
On this, our final training run for the 2011 season, we had a total of 10 Silverados: Alberto, our indomitable pace-setter, Lynnae, anxious for race day, Paris, our pace manager, James, a self-assured runner, Albert, a strong novice, Sandy, a joyful newbie, Steve, powered by all-natural honey, Tiantian, the group’s contact with the Heavens, Lisa, a positive spirit, and Paul, our running expert. Alberto made up his own route today. Instead of heading up Diamond Head Road and turning right by the dog park, we took an early right turn @ 22nd Ave, a left @ Kilauea, then turned left @ Kaimuki Intermediate (just before the steep hill on Kilauea) and left @ the dog park before returning to Triangle Park and back to Paki. In the end, we completed 6.2 miles in 89 minutes (uh, Paris your Garmin’s broken), but we were probably at a 10-10:30 running pace, and expended 732 calories (for Paris types). But honestly, who’s counting calories at this point??? Weather conditions were slightly overcast and cool/breezy – Lisa mentioned that race day forecast may be similar to today (we hope so!).
Weekday Runs: For the experienced marathoners – whatever you want (per staff member Jeff). Or twice a week for no more than 4 miles in a run – last run on Friday. Doc recommends Tue=4, Wed=2, Thur=1, for a total of 13 miles this week (including today’s 6 miles). Respect the tapering period. Runs at this point are just for maintenance. Do not risk injury at this point.
Schedule (The Final Push to Victory):
12/9 – HMC Carbo load party @ Dr. Scaff’s home [Then sleep early, very important.]
12/10 – Silvers carbo load lunch. 12:30 pm @ Spaghetti Factory, Ward Warehouse. Open to anyone who has run with the Silvers this season, or anyone who just wishes to be called a Silverado. Please email Lynnae (email@example.com) or call Alberto (781-9221) if you plan to join us.
12/11 – RACE DAY! 4 am meet @ Lynnae’s office. 4:30 am head to starting area. Email if you need directions.
12/12 – HMC Celebration dinner @ Dave & Buster’s. [$30 and sign-up required]
12/18 – HMC recovery run + potluck + $1 per person
Preparations: Doc gave an excellent and comprehensive talk today. If you missed it, please be sure to see Andrew’s notes from the website (unabridged version). Get your race day gear ready; go with all your favorites. Rule è Nothing new on race day (seriously)! Confirm your transportation plans. Stay healthy and injury free! Diet: deplete carbs (aka protein load) from Mon-Wed, then carbo load from Thur-Sat. Friday: start hydrating and stay away from alcohol (and some teas) that can dehydrate you. Sleep early on Friday! Saturday: stay off your feet and pick up your number no later than 5 pm. Visualize yourself on race day; set at least two goals – a doable one (ie. U5-WELL), and a “stretch goal” (ie. be able to go up/down a flight of stairs without cringing the next day). Make a plan for how you’re going to attack the course and when you’re going to take supplements. Decide whether to run with a group for the first 6-7 miles of the course to conserve energy. (If you lose your group, tack on to one along the way.) Stick to your race plan, allowing for adjustments in the second half of the race, as needed. Stage yourself conservatively at the start; it’s better to pass than to be passed. Remember, the race starts at mile #20, and you own Kahala Avenue. May each of you shine out there along the marathon course. You earned this. Have a wonderful race and remember to smile @ the finish line!
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 min. per mile)
Guru Sam made a special appearance today and led the 27+ members through a fun run/walk to the Kahala gas station and back. We made a slight detour at the end to the 7-11 convenience store for Icees and beverages to cap off our nine months of training. We earned it!!! Diane, Fumiko, Rani, Berrie, Randy, Russel, Jessica, Jann, Sondra, Cammie, Darrin, Richard, Dina, Masami, Kay, Jenei, Tanya, Mike, Noe, Andrew, Gary, and Aileen with staffers Lilia, Dwight, Norm and Blair climbed the steep and daunting Kilauea Hill at “full speed” to get in a last minute “Speed Work” session for our group. (Members who were there know the real story! Can you imagine the Guru or Blair running full blast up that steep 70 degree incline? I didn’t think so! )
We went over further details for marathon morning and mentioned to take it easy for the rest of the week. Also, reminded everyone to attend Dr. Scaff’s carbo loading party on Friday, the Post Marathon dinner on Monday at Dave and Busters, and the Post Marathon Picnic next Sunday! Friends and family invited!
Congrats to all of our members for their patience, discipline and perseverance throughout the year! Thank you for your friendship and camaraderie during the past nine months. It was an incredible pleasure! As Guru Sam states, “you are all successful as runners which further translates to success in life! “
Enjoy your marathon!!! (And, let’s compare notes afterward.)
The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Dina Schneider:
(All walking speeds and 13-minute mile > running pace.)
Still tapering, today we did only four miles, two laps around Kapiolani Park; repeating our very first session from way back in March. Who would have thought way back then that we’d say “only” and “four miles” in the same breath! A special congratulations to our first-year athletes, it has been a thrill and our privilege to be part of your marathon experience. See you at the start line next Sunday.
The 14s did their last Sunday training run today, completing the circle by ending with the very same run that seemed so daunting on that very first day in March. Two laps around Kapiolani Park, with a lot of water stops and photo ops thrown in. All beer fines for running violations were forgiven.
Don’t forget Doc Scaff’s Carbo Party on Friday. Get to sleep early on Friday. Pick up your race packet and see all of your friends down at the Expo. Post marathon Celebration Dinner on Monday at 6:00PM at Dave and Busters. Meet in the Ala Moana Hotel Lobby from 3:00 to 4:00 AM on Sunday.
It has been said that the greatest gift you can give is a gift of your time. On behalf of myself and the Honolulu Marathon Clinic, I’d like to thank each and every “newbie” for sharing your time with us and letting us be a part of this wonderful adventure. You will never ever have another first marathon. Enjoy this one to the fullest.
Only one more task to be completed. Next Sunday. Everybody have a GREAT run!
Lucky 13s ran a short 4 around Kapiolani. We discussed getting ready for race day and how attitude is the most important thing because physically we are ready! Drink lots of water this week! See you on Sunday
Da Comment Corner:
Doc’s Carbo Loading Party on Friday, Dec. 9th. Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”.
MARATHON!!! – DEC. 11; 5 a.m. start; please check with your group leaders as to your meeting place.
The After Marathon Dinner @ Dave and Busters – December 12, Monday, 6:00 p.m.:
Guaranteed a great time! (You won’t be the only one aching legs. D&B has escalators!)
Clinic’s “After the Marathon” Picnic Dec. 18th.
It is a great time to compare notes about one’s marathon and bid farewell to your fellow group members till next year. Also, good time to thank your staff leaders for their help throughout the year.
Chili and rice and drinks served but welcome other potluck items. Desserts, salads, and main dishes would be very much be appreciated.
Have a Great Marathon!!