Doc’s Talk by Andrew Laurence:
Today, Dr. Scaff gave his “The Week Before the Marathon” talk. He started giving this talk one year after the Honolulu Marathon began and has not missed giving it even once over the past 39 years. Dr. Scaff provided valuable information on everything from the Post-Marathon Tent, to Carbo-Loading, Diet, Sleep, Clothing, Parking, nourishment during the run, your Marathon Plan, and the Honolulu Marathon Clinic’s Post-Race Picnic. Following the recommendations in this talk has made the difference between a problemed run and a successful marathon for many people over the years.
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 injured Pink staff leader Rosie A.T. for taking care of the table today! The food and drinks were great!! Get well for the marathon!
Grey Group by Ivie Kumura:
(Pace 10:30- 11:30 min. per mile)
21 Greys prancing 8.6 miles this “voggy” Sunday, our last Honolulu Marathon Clinic 2012 training run. Wow! Fearless leader, Andy, kept the perfect pace for, Donna, Lance, Lisa, Lisa, Ron, Yasu, Jenny, Warren, Fumiko, Jyo, Toshi, Bill, Lien, Chia, Yoshi, Rob Smith, myself. Welcome John who flew in from Indonesia, serving in the Peace Corp, John is 1 of Ron’s 3 sons who will doing the marathon this year. Ron‘s wife will also be doing the marathon. Yahoo, family affair. My daughter, Nikki will also be doing the marathon. The Greys were able to talk through a lot of this week’s countdown ckecklist and tips for our eagerly anticipated Honolulu Marathon 2012 Sunday. We ran past and took a picture in front of the convention center, ran through the “start” line, and back up Kalakaua. Rob Smith, as usual, limitless energy, bouncing off walls and pavements, we need to follow by him during the marathon. Let that energy flow!
Remember Dr. Scaff‘s body checks at various miles, and remember the “why” you are doing the marathon. Run for your cause.
What a wonderful pep-talk by Andy at our very last waterstop together. We counted off 58 marathons of experience amongst our group. And the inspiring first time marathoners! What a group! Don’t forget to sign up as a staff volunteer at our picnic.
We are sorry to have Jyo and Toshi (and wife/mom) leaving us this month, for their new venture in Long Beach, CA. We will be having a going away hike / picnic, Saturday, December 15th, Hawaii Loa Ridge. Stay tuned for details. Save the date. All are invited!
See you, Sunday, December 9th!
December 2nd: 8.6 miles pacing 9:55 to 10:30 running pace. Well, we did some pick up at 8:45, but we did do a lot of extra long stops.
Keep well, keep relaxed, hydrate, fuel-up, rest up
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 min. per mile)
For the final training run of the season, there were there were a total of 30 Silverados who headed out for a 6-mile run, turning around at Elepaio. The group was led by Alberto, Tony, Byron, and Lynnae. Hao and Sal joined us at the start with the littlest HMCer, Kaila, in tow. Other group members present included: Sun Hee, Sook, Jun, Evelyn, Cam, Sharoness, Mindy, Jill, Scott, Julie, Kelly (& her bro), Miki, John, James, Jess, Paris, Ana, and Darrow. The group split when they reached the park, with several opting to say “hi” to the Queen, before checking out the layout at the marathon finish. Anxious newbies Miki and Julie wanted to know where they would get their finishers shirts. Weather conditions were overcast and breezy, with a touch of humidity. At the same time as our run, our resident astronomer, Tiantian, leftHawaii for new adventures inAustralia. She wanted to send a fond aloha to all of her HMC friends. Hopefully she’ll return soon for a visit with the clinic.
Homework [last time]: (1) Be careful. Do not risk injury. (2) Don’t get sick. Stay away from germ carriers for one more week. Unfortunately, there are a lot of illnesses going around. (3) Target 13 miles this week, or 40% of your mileage prior to the taper period. Do 2 homework runs, 4 miles max in any one run. 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, so forget speed and hills. For more information, please see “Your First Marathon” by Dr. Scaff.
Schedule (The Final Push to Victory):
12/7, Friday – HMC Carbo load party @ Dr. Scaff’s home [Then sleep early, since it will likely be difficult to sleep Saturday night.]
12/9, Sunday – RACE DAY! 4 am meet @ Lynnae’s office. 4:30 am head to starting area. Or Alberto (781-9221) will meet @ Big City Diner, 3:45 am, and be at the front part of the starting line from ~4:20 am (see Blair’s comments FMI).
12/10, Monday – HMC Celebration dinner @ Dave & Buster’s. [$25, spots still available]
12/16, Sunday – HMC recovery run + potluck + $1 per person. [Wear your finisher shirt for the photo.]
While the marathon is experience is really all about finishing, those curious about possible finish times should check out the McMillan calculator [http://www.mcmillanrunning.com/calculator]. Just enter in your time for a known race distance and it will compute a projected marathon time.
Preparations (Oh my gosh, marathon’s next week!!!): Doc gave an excellent and comprehensive talk today. If you missed it, please be sure to see Andrew’s notes from the website. 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: optional carb depletion (aka protein load) from Mon-Wed, then mandatory 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. just finish), 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, Dwight, Andy, Norm, and Blair led 21 members through a fun run/walk to the Kahala gas station and back – sadly, the last White Group run of 2012. We made a slight detour during our return – a swift, fast paced run up Kilauea to KCC. For those who believe in fairy tales, I am sure you can imagine the Guru or Blair running at a high speed up the torturous hill. No way! Anyway, Diane, Rani, Berrie, Russel, Russell, Mayumi, Aileen, June, Jan, Hiroshi, Pam, Bob, Richard, Val, Quen, along with a few others made up the final White group of the year.
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.)
Green 15’s by Louis Crompton:
(All walking speeds and 13-minute mile > running pace.)
After Dr Jack‘s excellent talk, several surprises today… the clouds looked like they would open up any second and soak us, but instead we enjoyed overcast / cool weather [albeit voggy]… next along came our lovely Japanese tourist Naoko from last week, we didn’t scare her away afterall. And who was that Golden 14er with the foot fetish… did you upload the “educational” photo ? LOL… Then our big surprise – we had expected an 8 mile run today but Chris said no, only 4 miles. After Lou‘s quick ten miler with BONUS hill work last week, some said they actually anticipated another expedition involving Kilauea… The Green 15 group of 12 went to Triangle Park and then looped around Monsarrat Ave back to the start in a time of 1 hr 12 min. Hey, we’re so fit no one broke out any perspiration… what a difference since doing 4 miles back in March. OK, slack off on homework drills, maybe a few runs of 2 – 4 miles… Be cautious… Everyone be sure to pick up your bib number and race packet this week! You need your bib and a chip for your shoe or no credit for running 26.2 miles. Diet should switch to carbo loading Thursday thru Sat… you’ll like sushi, fried rice, pasta etc… plenty of sleep Friday night after attending the carbo loading party high atop Tantalus… Sunday morning the group will meet ewa / west of tennis courts in Ala Moana Park and hope to merge as a group into the crowd of 32,000, with us crossing the start line around 5:15 – 5:20… Look for Cliff and the returning Rosemary as your marathon Green 15 pace leaders.. Do your best / ganbatte See ya next time in your Finisher tee shirt…!
Rainbow Group by Norm Uyeda:
The Rainbow and Golden groups got together for our last Sunday training run, which consisted of two laps around Kapiolani Park. For those who started with us in March, this final training run is the very same as our first training run. What seemed a daunting and impossible task at that time now seems so easy and effortless – hardly even worth breaking out in a sweat. We took a lot of pictures and resolved a lot of questions on this, our last time together as staff and students. Next Sunday, we will all be challengers to the marathon and hopefully after that, we will ALL be Finishers with 26.2 miles under our belts.
Race day plan is to meet at the Ala Hotel Lobby no later than 4:00 AM. We LEAVE by 4:00!
Keep yourselves loose. Exercise lightly (lightly!). Enjoy the Expo. Go to the Carbo Party. Sleep early on Friday and RELAX! Give your group leader a call if you start to get a case of nerves.
I know I speak for all of the group leaders (Dean, Sandra, Melanie, Jason, Jo and myself) when I say that it has been an honor and a privilege to be allowed to join you on your incredible journey. We wish each and every one of our “newbies” a safe and memorable marathon and look forward to your war stories at the Celebration Dinner and the post-marathon Picnic.
Lucky 13’s by Chris isham:
Chris led the Lucky 13s on a two lap victory lap today as we wind down our tapering and start our prep for Race Day. On Sunday, we will meet at the Ewa end of Ala Moana Beach park, at the last restrooms. Please prep your race gear in advance, hydrate well and stay healthy! Medelyn and I have truly enjoyed spending these past 9 months with you. Each of you are ready and I know you will finish. Please meet up at the MidPac tent after you pick up your finishers shirt.
Da Comment Corner:
Doc’s Carbo Loading Party on Friday, Dec. 7th. Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”.
MARATHON!!! – DEC. 09; 5 a.m. start; please check with your group leaders as to your meeting place.
The After Marathon Dinner @ Dave and Busters – December 10, 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. 16th.
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.
No PF Chang’s:
Just a reminder, the Intermediate Groups will not meet at this venue due to its closure. Please check with your group leaders for your exact meeting place. Most to meet at Ward Center next to Big City Diner near security.
Have a Great Marathon!!