Doc’s Talk by Andrew Laurence
Dr. Scaff welcomed everyone to the 2012 training year and gave a brief overview of the Honolulu Marathon Clinic.
Since 1974 the Honolulu Marathon Clinic has been training people to do the marathon. You don’t have to know anything about running to train with us.
If you listen to what we say, you can do well in the Marathon. Along the way we may give you certain “rules” to follow so you don’t make the mistakes others have made.
You’ll learn about the value of eating eggs, you’ll learn to enjoy hamburgers, and about the benefits of drinking beer! This is a Fun group!
The Honolulu Marathon Clinic meets Sundays, rain or shine, at 7:30 a.m., in Kapiolani Park, directly across from Paki Hale (3840 Paki Avenue, Honolulu, Hawaii 96815) for a 9-month training. The training begins the 2nd Sunday in March and continues every Sunday (except 3-day holiday weekends) until the week before the Honolulu Marathon in December.
The cornerstone of the Honolulu Marathon Clinic program is:
Learning to run/walk one hour, three times each week.
After 20 to 40 minutes of running, your body is burning 80 – 90 percent fat.
Studies have shown other benefits of long distance running include a 50 to 70% reduction in all types of mortality, including breast, uterine, and ovarian cancers.
For more information we encourage you to read Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., available for purchase at the Honolulu Marathon Clinic and online at: http://yourfirstmarathon.net/buy-online-today/
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”.
Thanks to Board member Luanne M. and her husband for doing such a great job at table duty. The oranges, pretzels and pastries were ono!
Advanced Group by Les Young
(Pace <9:00 minutes per mile)
The AG had 13 runners today. Seven started at 6:15AM and ran in from the second park in time for Dr. Scaff’s talk. After the talk, six runners joined in at the park for a run to the first park and back. The first seven runners went back to the second park to complete their 14-miler. Encountered cool weather, but the humidity was high. Let’s not skip water stops this early in the training. Hydration is vital to sustaining a long run. Rehydrate before you feel thirsty. Runners moving up from other groups are welcome, but be careful about violating the 10% rule. The AG are experienced runners running a 8:45-8:15 pace. We started the season with a base run of 12 miles. Mark’s group is running 16-18 miles training for upcoming Boston and North Shore Marathon. I will continue to meet at Paki at 7:30AM to lead new runners to the group. Pee clear and keep injury free.
Red Group by Jeff Beard
(Pace – 9:30 – 10:30 minutes per mile)
The Red Group went out with 5 runners on Sunday – I’m hoping to add more (fast Pink Group runners…..) We went out for an easy 6.5-mile run, at a planned 9:30 pace. I was able to run that pace the first two miles, and the last 2/2½ – in between, I got a case of “side splints” that took a couple of miles to shake. The rest of the group averaged around 9:20 – a little fast, but it’s early in the year – over the next couple of months, I hope to keep us at a strict 9:30. For runners with any kind of experience, this is the most critical time (in my opinion) – learning to run at a consistent pace – one that you can keep up for 26.2 miles! The rest is just adding miles, building up endurance, etc. It was great to see so many people at the Clinic – hope we keep this up all year.
Pink Group by Rosie Adam-Terem
(Pace 10:00 – 11:00 minutes per mile)
We had twelve runners in the Pink group on Sunday morning and ran our 6.5 miles in 1 hour and 4 minutes, which — according to my trusty Garmin — makes a pace of 9:47 minutes per mile, right in our ballpark of 9:45-10:00 minute miles.
It was great to have some of our old friends back running with us, and wonderful to have so many new ones. The Pink Group tends to be a pass-through group as our runners train and learn so well that they go on to speedier groups.
I will not be here for the next two Sundays, so please look for one of the other Pink staff volunteers. Also, please look out for a visiting runner named Dawn from Vancouver, BC who may come down and run with the clinic.
If you would like to be on my Pink e-mail list, please send me a message to firstname.lastname@example.org. We use this to keep members updated, especially if there is any special event planned.
Remember the homework runs: two one-hour runs during the week at your comfortable pace
Grey Group by Ivie Kumura
(Pace: 10:30 to 11:00) (goal – sub-5 hour marathon)
What an incredible turn-out for the entire clinic! Even for the Grey group – 19 runners, with quite a few first time marathoners. That is what our clinic is for, for the first timer marathoners. All of you are such an inspiration! Returning staffers are: Horacio, Andy and myself (Byron will be with the Silverados this clinic) we were excited to have Jessica, Dr. Rob, Donna, Rob, Shawna, Nobu, Lisa, Andrew (out from hibernation, yay) and honored to have join with us, Aurene, Mike, Katie, Eric, Na, Lily, Victor. There were 2 others, first time with us, that I just did not get the names right, pardon me, please. Returnees, always continue to learn with each marathon, thus, we keep coming back. As Blair says, you can all learn from our mistakes, that’s how we improve! Conversation pace is our goal. We started off elated and excited; we have a great feeling about this group! So, we are building our base, 6 miles for our long run on Sunday, for this first month. Those who have already been running, we can always loop around Kapiolani Park for 8 miles. Please do your homework runs at least 2 other days of the magical 1 hour of running. Don’t forget to hydrate every 20 to 30 minutes; this is part of the training. Congratulations on getting TUIT, and we promise this is a journey you will gain more than you can imagine. Sam our man says with this step, we are all winners. See all you winners next Sunday.
March 18 – 6.4 miles – to Elepaio Street, moving pace 8:45 to 11:09, overall pace: 11:50 – some of us did 8 miles
March 25 – 6 miles, we could also do 8 miles (same)
Anyone interested in a very informal run during the week, join us:
Wednesdays and Fridays 5:30 pm for 1 hour – Ala Moana Park, Magic Island (this becomes more formal as we run during the Fall months, when the sun sets earlier, and we don’t want to run in the dark by ourselves)
Silver Group by Lynnae Lee
(Pace- 11:00 – 12:00 mi. per mile)
For the 2nd week of training, the Silver Group had 15 runners led by volunteer staff leaders Alberto and Tony for a 6-mile run. Conditions were pretty ideal, with lots of breeze to keep the group cool. Returnees included Andrew and Janet, with a good number of new faces, whom we hope to get to know better over the course of this training season. One of the benefits to the clinic is having so many groups to choose from, so don’t hesitate to try some of the other groups until you find a pace that suits you best.
While we get together to have fun each Sunday from now until December, please remember that there is homework. (Yes, you’re never too old for homework.) Please make sure to do 2 homework runs of 60minutes minimum duration with a rest day in between. This will ensure that you have the proper conditioning as the Sunday runs get longer. We need to develop the proper discipline early in the year to prevent injury.
Also, don’t forget to attend the shoe talk. Lots of good information gets covered, and there’s usually a special benefit for HMCers in attendance.
Thought of the Week: HMC runners can be a crazy bunch…though always cheerful.
Community Happenings: The Friends of the Library of Hawaii are having their semi-annual sale on Kuhio Day weekend (March 24-26), 9a-4p, at their Harbor Warehouse location (across Restaurant Row, down South Street). There will be lots of good deals on pre-used books and music. All funds go to support Hawaii’s public libraries. For more info, visit www.friendsofthelibraryofhawaii.org.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
The thundering herd of 102 footsteps (51 runners according to the Guru’s head count at the first water stop) meandered up and around Diamond Head, passed the dog park onto Kilauea, up 22nd Ave., then back on Diamond Head road to get back to our starting location – total distance approximately 6.25 miles (per member Bob’s Ipod).
The very large group was led in disciplined fashion by staff leader Guru Sam. And, he was ably assisted by staffers Violet, Jeanelle, Dwight, Darrin, and Lilia. Blair held up the rear. Congrats to all the staff leaders for taking care of such a large group so efficiently; special thanks to the Guru for his able leadership. It’s hard to get such a large group up Diamond Head in single file but it was done! The able staffers also made sure that this large group crossed the streets safely and no one was left behind. Great job, staffers!!
Since we had such a large crowd, I was not able to get all of the members’ names but here are a few of our regulars – Rani, Gary, Randy, Aileen, Noe, Bob, Camy, Mark, Erica, Elena, Alfredo, Craig (not Eric, as I usually call him)and Raquel who were part of our large group. Apologies if I missed anyone. Welcome to our newer members! Please feel free to ask any of the staff any questions that you may have.
Congrats to member Berrie on doing his long run (18.5-miler today on his own in preparation for his North Shore Marathon in April! Unless, there is a change, Berrie will be featured in a Star Advertiser article later during the week. Congratulations, Berrie!
We mentioned the Shoe Talk being presented on March 25 and April 1. Since shoes are the most important part of our equipment, everyone is encouraged to attend one of the sessions. Cool max or dry fit shorts, tops, and socks were highly recommended as part of our essential equipment. Discussions on “racing nutrition” will take place later.
We continue our 5-6-mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.
Please do not forget to do your two “homework runs” (2 one hour runs during the week- it does not matter how far or how fast; just get your legs and heart acclimated to a one hour run; stopping for water is included in the hour as well); this is the “essence” of our marthon training! As mentioned, you can “fake it (no homework runs) for the first few Sundays, but when we get to 10 -12 miles you will be falling behind your more “diligent classmates”.
Blue Group by Andy Hirano
(Pace 12:30 – 13:30 minutes per mile)
The Blue Group had about a dozen runners doing our 4-mile run. A bit more than last week’s 8 runners, due to the Honolulu Half Marathon event. The group had its short talk at the popular triangle park which is officially named Operation Red Wings, Medal of Honor Park. There is a plaque on a moss rock at the Diamond Head lookout corner of the park. We’re glad to see that most of the previous Blue Group runners have moved on to a faster group. Best of wishes to you for a quicker marathon time.
Our group today consisted mostly of folks that have completed at least one marathon. Sarah, who has been with our group in previous years, was the only one that has yet to run a marathon. Many of the others have laid off running due to injury or some other reason and are now getting back into running; welcome. There were a few returning Blue Group members, Doreen, Carol, and Colleen.
We will continue our 4-mile runs for the month of March and gradually increase about two miles every month. As a reminder, doing your homework 1-hour runs two additional days during the week. It’s a good idea to give yourself a day of rest in between to let your body recover, instead of consecutive days.
See you all next week
The Green Group – Rosemary Kyte
(All walking speeds and 13-minute mile > running pace.)
Green Groups (All walking speeds up to as fast as a 13-minute-mile). Welcome again to our freshman class of first-timers and all our returning members! Our Sophomore class (just a few months away from their first marathon) are a great resource to share what first year training is all about; and they include Dean and Madelyn – our two newest staff volunteers. Rosemary talked about the plan for the year, plan for the week and our plan for the day. All the groups ran for about an hour; two long laps around Kapiolani Park – about 4.4 miles. Our plan for the first twelve weeks will be the same – one hour training sessions, three times a week – to lay down a solid base for endurance training.
Gold Group 14’s by Norm Uyeda :
Our most sincere condolences to the family of Doug Kamiya, who recently passed away. Doug was a great friend and runner who always graciously gave of himself to help others. At one time he was a group leader for the Beginner’s group and helped many of our runners attain their first marathon.
Welcome to all the newbies who couldn’t make it to the park last week due to the traffic and parking problems. Hang in there – ask questions – do your weekday homework – come to the park every Sunday. It WILL get easier.
Next week, one lap around Kapiolani Park before heading for the Running Room’s Shoe Talk. Due to the short Sunday training run, you should try to make your weekday runs a bit longer (1 hour 15 minutes each for this week). Please don’t be late on Sunday as we will be hitting the road as soon as the morning talks are finished. The Shoe Talk is very important and every effort should be made to attend.
Lucky 13’s by Chris Isham (we apologize to Chris for missing his name last week):
Lucky 13s had 31 runners on Sunday. Two laps around the park at a 13 min pace netted us another 4 miles. The group kept a good tight single file most of the time, which is a hallmark of the Lucky 13s.
Keep up on the homework and start hydrating with water! Reminder of the shoe talk this Sunday. All runners are encouraged to attend this talk as it might answer questions you have regarding shoes.
Additionally, there is typically a bonus of recieving discounts later in the training cycle. Chris will not be at Clinic on Sunday but Medelyn will lead the group with a 1 lap run then dismissal to go to shoe talk at the Running Room.
Da Comment Corner
Shoes are perhaps the most important piece of equipment in running. Attending the Shoe Talks on March 25 (geared for beginners) or April 1(all others) at the Running Room is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees get a 20% off shoes coupon.
Single file please and watch out for angry on comers!!!
It is very important to have everyone abide by this policy especially when heading up Diamond Head. A very disgruntled oncoming runner swore obscenities vociferously at the groups and even tried to trip one of our members! Please be careful!!
A few runners living in Mililani are interested in car pooling to attend the clinic. If anyone is interested, please reply to this update with your comment.
At a dinner in Hawaii Kai, we drank a toast to Doug! A long time clinic regular who was a fantastic runner and staff leader, a great father and husband, and a great friend not just to me but to the clinic, passed away last week. Soft spoken Doug Kamiya, who always inspired me with his discipline and toughness as a runner but also inspired me with his humility, humor and caring in life as well. He was an avid golfer who was just as talented in the game. You will be missed!
See you at the water stops,