Blair’s Weekly Update 11-18-2012

Doc’s Talk by Andrew Laurence:

Dr. Scaff talked about the Turkey Trot and Tapering.

The Turkey Trot is this coming Thursday, 11/22/12, starting at the Kapiolani Park Bandstand around 6:30 a.m. To speed up your registration the morning of the race you can sign up online at:

http://honolulumarathonclinic.org/turkey-trot/

We are trying to make the start of the Turkey Trot more exciting. There will be bagpipes, a boys choir singing “The Star Spangled Banner”, and a barbershop quartet. You’ll have a good time!

This is the first week of real tapering. You can find the tapering schedule on page 55 of 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 on Sundays and online at: http://yourfirstmarathon.net/buy-online-today/.

Tapering works! Take whatever miles you have been running and divide it by 3 and start cutting back by about that amount, about 20 – 25% (e.g. If you were running 40 miles per week, this week you should do 30). Rather than running every day Dr. Scaff advises you run every other day.

The Friday before the Honolulu Marathon (12/07/2012), Dr. Scaff and his wife Donna host a Carbo-Loading Party at their house. Invitations and directions to the house will be distributed soon.

The Sunday before the Honolulu Marathon (12/02/2012) Dr. Scaff gives a 20-minute talk on everything to do from that day until the marathon is over. Be sure to attend if you are relatively new to marathon running. It is all based on an awful lot of experience of people like ourselves.

The Sunday after, Dr. Scaff gives a talk on what to do to get ready for the next marathon.

To read full, unabridged summariesof The Honolulu Marathon Clinic’s weeklyDoc’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:

Thank you Alberto for taking good care of us at table duty today!  Fantastic!

 Group Reports:

Grey Group by Ivie Kumura:

(Pace 10:30- 11:30 min. per mile)

There were 13 to 16 of us GREYS –  Andy, Paris, myself, Warren, Donna, Dr. Rob, Lance, Fumiko, Lisa, Nobu, Alfredo, Ron and Bud. We were commenting that it would was the perfect weather for marathon Sunday, December 9th. It wasn’t too hot; it was overcast, no rain, and a slight breeze. It was a very comfortable run. We quickly agreed on doing a 14 miler vs a 12 miler, not a glutton for punishment, but because mile 7 is Nelson’s Oasis! Thank you, Nelson! Besides, once we did a 20 miler, what’s another 2 miles? Lots of chatter amongst us, sharing our journey to marathon countdown, sharing our tapering anxieties, etc. We have all become so smart in running, training, prepping. Warren reminds us to be smart as we are so close to race day, Andy reminds us to run smart the first 10 miles of the marathon. Lance shared his stories from Australia, which was nice, but noting his comments a little bit “huffing”, as our pace was in the 9:00’s. So much for our converstation pacing. We ran anywhere from 8:45 to 11:00 mile pacing. Overall, including stops, 12:00. We just might hit it right. See all us turkeys thisThanksgiving morning! No matter what we are all winners, don’t you feel that way? We should all be so proud to have endured, trained and come this far. We are all awesome, less than 1% of our Hawaii 1.3 million residents run the marathon. I bet all of you have so much to have gained, weight loss, work productivity, focused mind, physical stamina, good health, great attitude, goal-setting skills, and FRIENDS from the clinic!
Those of you who did the Val Nolasco Half Marathon, we know you did well!

November Schedule
November 4th – 16 miles (a few us did an interrupted 21 miler) Overall Running Time: 3 hours 17 minutes Running Pace: 9:50 to 11:33 (We were all over the place, but together, the “gang’s all here.”
November 11th – 20.5 miles – Time: 4 hours 19 minutes Running Pace: 10:22 to 11:08
November 18th – 14 miles – Overall time: 2 hours 47 minutes Running pace: 8:45 to 11:00, Overall pace: 12:00
November 22nd – 10 miles Turkey Trot, Thanksgiving Day
November 25th – 11 miles – Marathon start route, Love the Taper Down!
December 2 – 9 miles – Marathon start route, Love the Taper Down!

 

Silver group by Tony Padua and Lynnae Lee
(11:00 – 11:30 minute pace)

Great training run, Silverados! With Alberto providing Table Duty today (Gracias, Alberto!) and Lynnae running the Val Nolasco, a group of about 8 runners headed out from base led by HMC staffer Tony.

There are three Sundays left before Marathon Day. At this time we want to encourage our Silverados to be safe and ease back on their training in the weeks beforehand. No get hurt! The tapering period is a recovery period necessary for peak performance on Marathon Day.

Today many of our Silvers ran in the Val Nolasco run. The remaining Silverado gang enjoyed a run to Wailupe Beach Park and back. We discussed diet during the week of the Marathon and also talked about setting new goals after completing this marathon. We hope some of you will consider joining the Honolulu Marathon Clinic staff after finishing the upcoming 2012 Marathon.

Many of the Silverados finished this Sunday’s 11.70 mile run in 2:15:12, a conservative “soft” 11-half pace. Alberto says to continue your weekly homework – two runs for an hour each run. Adjust your training if you plan to take part in Thursday’s
Turkey Trot – on your other run day, run a shorter distance.

Next Sunday we will run a 10-miler starting at Kapiolani Park and making its way along the actual 2012 Honolulu Marathon route through downtown.

Have a great Thanksgiving. I’m thankful for health, happiness, and training with such a great bunch of runners this year!

 Congratulations Corner:  A big congrats goes to all the HMCers who participated in the Mizuno Val Nolasco Half Marathon, the final race of the Marathon Readiness Series.  There were many Silverados in attendance, including:  Mindy, Julie, Kelly, Mimi, Sun Hee, Sook, Pete, Tiantian, Ana, Lisa and James.  Other HMCers included: Henry, Korwin, Satomi, Benny, Nikki, L.T., and Jyo.  After the heavy duty training earlier this month, a half marathon was a welcome treat.  There were many smiles exchanged at the finish.  Everyone seems ready for marathon day in 3 short weeks.  It would be great if we could have similar weather on marathon day – breezy and overcast.  This gave me an opportunity to come down Kahala Avenue and visualize myself on marathon day.  I actually practiced what I’m going to tell myself when I’m super exhausted.  Okay marathon, we’re ready.  Be sure to take care of yourselves – no injuries or illness.

  

White Group by Blair Hoashi

 (Pace – 12:00 – 13:00 min. per mile)

You Losers!” was heard in the distance as we approached Ala Moana Park.  Yes, it was our Guru, Sam, who decided to join us for a portion of our “Front Part of the Marathon” run.      We were truly blessed as Staff leaders Guru Sam, Dwight, Andy, and Blair led the group of 20 runners through Waikiki and the rest of the “front of the marathon” route.  We even stopped to see where we would meet on marathon morning.  The PF Chang’s venue is closed and therefore unavailable.   The weather was almost perfect with overcast skies.    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, and daughter, Emily, Russel n’ Russell, Gary, Richard, Aileen, Mayumi, Arlene, Elena, Francis, Betsy, Bev, Dave, 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 smiling and enjoying the run.

We saw member and Kukui Sausage queen Debbie sprinting to the finish at the half marathon race as we ran past!  To all participants, great job!!

 

Rest of Schedule:

November 22:   Turkey Trot – 10 miles

November 25:   Taper run, 10 – 12 miles

December 02:    8 miles

December 09:    MARATHON!!!

 Happy Thanksgiving!

 

  

Beginners:

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

 Golden 14’s by Dean Takashige:

Dean, Gail, Sandra, Jason and Mel led a group of 15 on our last 12 miler for the year. The weather was very nice, overcast with a good breeze. As we continue our tapering, the main goals are to get used to slowing down our pace. As most of first time Marathoners we don’t quite make the 50 mile per week training schedule therefore we need to slowww down our pace.
We did our normal route out to Wailupe Park. On our return we had one minor injury due to the uneven sidewalks. Please be aware of what’s coming before you and stay safe.
With the reduced pace the entire group finished strong.
The plan for the week is at least a one hour run on Tuesday and a 10 mile Turkey Trot on Thursday.
We will see you on Sunday

 Bailey L. is out tending to her husband who is ill and passes on her best wishes to very one in the Gold Group!

 

Rainbow Group  by Norm

The Rainbow Runners (recovering and new runners) completed a 9 mile run that encompassed the actual marathon route including Kealaolu and Kahala Avenues and also duplicated the 15 minute per mile marathon pace. High clouds and a good breeze made for easy running conditions for our next to last Sunday training run. We finished our run at the marathon finish line and practiced our “hands up” victory pose while crossing the finish line.

Unless you are running 50 miles per week – you need to slow down your pace for the marathon. Don’t expect to train at 30 miles per week and then run a marathon at your training pace. Also consider that you need to practice this new, slower pace as you will use different muscles because of the different gait and stride.

Taper party:  Some of the gang are plotting a Turbo Taper get together. When? After our next Sunday run. Where? Cheesecake Factory

Give Norm or Dean a heads up if you are interested. All are invited. I guess we need to also practice our carbo loading?

Have a Safe and Happy Thanksgiving!

 

Lucky 13s by Chris Isham:

Chris led the Lucky 13s on their first tapering run of 12 miles. It was a perfect day for running, slightly overcast and breezy. With the big day quickly approaching, it is imperative to maintain a good tapering schedule, continue to hydrate, eat healthy and avoid potentially harmful activities that can result in injury. It is also important to stay healthy from colds and viruses, so eat and drink foods and beverages with lots of vitamin C. Finally, the most important thing is to stay positive and believe in your training. All of you are ready!

  

Da Comment Corner:

 Turkey Trot, November 22nd:

Volunteers still needed @ registration and at the water stops.

 

Docs’ Carbo Loading Party ; Friday, Dec. 7th!

 

The After Marathon Dinner @ Dave and Busters@ Ward Center – December 10, 6:00 p.m. 

Please sign up on the board ASAP.  Spaces limited – $25 buffet.   Free parking.

 

Remember, taper, taper, and taper!

 

See you at the water stops!

Blair