Blair’s Weekly Update 11-17-2013

Doc’s Talk:

Dr. Scaff was not available so Peter spoke about getting ready for the marathon and upcoming events

Table Duty:

Table duty was a family effort as Lynn, Wendell, were ably assisted by son, Devan, daughter Lynelle, and their son in law.  Thank you for the delicious food and drinks. 

 Group Reports:

Advanced Group by David FitzPatrick:

(Pace < 9 minutes per mile)

Hi folks! The advanced group goal is to run the marathon under 4 hours which is a 9 min/mile pace or faster. Les, Nancy, Satomi, Cheryl, and I had a nice easy run, with some going 18 and some longer. We’re going to continue 18 mile workouts next week starting at 5:45 am from the Hawaii kai boat ramp. Some folks may go longer as an option and we shall taper off soon. Injury avoidance is critical at this stage. We worked hard all year so take it easy in the home stretch. It’s important to remember the clinic injury protocol: rest, ice, aspirin, slow pace training, and pain that doesn’t increase.  Thanks again to Nelson and the folks manning the aid station at the Kawaikui beach park. Stay safe and injury free .

Grey Group by Ivie Kumura, Andy Hignite and Ron Alford:

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

Twenty Grays, including Ivie, Andy, Byron, Ron, John, Steve, Sandy, Emily, Marisol, Rhonda, Lein, Bill, Rob, Donna, Sue, Louise, Chris, Hao,Tracie, and Kolter, met early (6:30am) at Hunakai Park to start the final long run – 20 miles.  We headed up Kilauea to 18th Ave. and then headed down Monsarrat, around the Zoo, and then down the Makai side of Kalakaua to avoid the Half Marathon finish line. Going up and over Diamond Head Road we were able to cheer several HMC runners in the race!  We picked up the usual marathon route at Triangle Park and headed for the Hawaii Kai loop but not before stopping at Nelson’s Oasis – Hurray for Nelson!!  We got somewhat strung out over the last few miles that ended back at Hunakai Park. Everyone did a great job and now it is taper time!  A short walk took us to Ron’s house for a pool party on the lanai with drinks, pupus, pizza, and beer  – the perfect way to celebrate the 20 miler!  The pool was a bit chilly but very refreshing as eventually everyone took a dip or at least put their feet into the pool.  (We shoulda’ done a couple of these during the summer!) We were joined at the pool party by Izumi and Jun – they ran the Half Marathon.

Garmin Stats: 19.9 miles

Running Time: 3:37:52, Total Elapsed Time: 4:25:03

Average Pace: 10:58

Remaining Schedule:

11/24 – 10 miles (Front part of the marathon route)

11/28 – Turkey Trot – 10 miles

12/1 – 8 miles (Front part of the marathon route)

12/8 – Marathon – once the first marathon is under your belt, please consider signing up as a staff volunteer.  This is an incredible Gray group.  And we have pool parties…

Party photos courtesy of Ivie:

Silver Group by Lynnae Lee:

(Pace 11:00 – 12:00 min. per mile)

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:  Jun, Jimmy, Evelyn, Kam, Jun L., Gavin, and (special appearance by) Scott H.  Other HMCers included: Martha, Henry, Satomi, Lance, Izumi and Rosie.  After the heavy duty training during the last 30 days, a half marathon was a welcome treat.  It was encouraging to see the Grey group along Diamond Head during the last 2 miles of the race; they were a great cheering section as they tackled their 20 miler.  Many were very satisfied at the finish, having reached their personal goals (Isn’t that what it’s all about?).  Everyone seems ready for marathon day in 3 short weeks.  This gave me an opportunity to come down Kahala Avenue and visualize myself on marathon day, fully aware that the pain will be significantly greater.  I gotta practice what I’m going to tell myself when I’m super exhausted.  “I own Kahala Avenue” has worked in the past, but maybe I should change it up?  I’ve got time to decide on it.  Ready or not, here comes marathon, and I know all HMCers will be ready.  Be sure to take care of yourselves – no injuries or illness.

Upcoming (3 weeks left!!!):

– November 20:  Early registration for North Shore Marathon (4/6/14).  Flat & fast course.

– November 24: 12 miles, front portion of the marathon route.  We will discuss a Marathon Day meeting point for those who want to gather.

– November 28: Gobble gobble…10 miles, Turkey Trot (online sign up $5, or $6 at the event)  Don’t miss HMC premier event.  6:30 a.m. registration, start upon completion.  Paris is seeking volunteers for the Triangle Park water stop.  Val is seeking door prizes.

– December 1:  8-10 miles, front portion of marathon route.

Homework:  Taper, taper, taper….enjoy the taper!  If you have been running 40 miles per week, for Week 1 of your tapering, it is suggested that you run 12 miles on Sunday, 3 miles on Monday, rest on Tuesday, 6 miles on Wednesday, 3 miles on Thursday, 8 miles on Friday, and rest on Saturday. That makes 32 miles.  Alternatively, do two 8-10 mile runs (or three runs of shorter distance if you’re injured).  Begin mental preparation.

Training Comment:  We’re into the home stretch of our marathon training.  Gone are the days of aching muscles…till race day, at least.  I’m so proud of how everyone has come along.  You’re all super strong; I sometimes find it hard to keep up.  Hopefully, everyone has addressed their running issues (ie. attire, gear, tummy or foot issues, etc.), otherwise you’ve got to figure those things out pretty soon.  Enjoy the tapering period, when we scale back a bit on the weekly mileage.  It allows the muscles to rest and rebuild in preparation for race day.  Now’s the time to think about goals for your race – are you trying to set a personal best, or just trying to finish without injury?  Hoping to “waltz” into work the day after without needing a walker?  Reflect on what brought you out to the clinic in the first place.  Keep everything in perspective, and you’re sure to have a great marathon experience

White Group by Blair Hoashi

 (Pace – 12:00 – 13:00 min. per mile)

23 plus runners took part in the annual “front part of the marathon course” run this morning.  Guru Sam, Dwight, Blair and Bob assisted in leading this contingent through Waikiki, Ala Moana, downtown then backtracking to our clinic start – altogether about 12 miles.  We stopped at the marathon’s start location, our meeting place that morning, proceeded through downtown, and then made the return trip going on Kapiolani, Ala Moana, Kalakaua, and Paki.

Jainey, Monica, Lisa, Ming, Russell, Francis, Mayumi, Saya, Mamiko, Joy, Sherry, Chad, Sarah, Les, Betsy, Rose and a few others from other groups were in attendance.  We had a very informative and different run.  Next week we return to our “normal route” up Diamond Head and beyond – 10-12 miles.

Group Schedule for the remaining Sundays:

Nov. 24          10-12 miles
Nov. 28:         Turkey Trot -10 miles
Dec.  01           08 miles
Dec.  08           MARATHON!!


Buff Walkers by George Ushijima:

The weather was a bit humid, (I guess from last week’s rain). Roger, Connie, Susan and George were ready to continue our tapering off of our months of training. The goal today is a turnaround from the phantom phone booth on Kalanianaole highway (10 mile round trip). We added finishing at the Marathon Official finish line and hiking back to the Clinic start. (12 miles!) We were greeted by Lynn and Lynnel who waited for us walkers to come in. they had such a wonderful spread of fruits, Gatorade, assorted pastries and Malasadas. ONO. Much Mahalos. Next week, Roger and George will greet all walkers for a downtown walk at the start of the Marathon. We’ll go through the first 6 miles of the route and double back to our cars. We’ll meet at McCoy pavilion in the figure 8 parking area (Ewa side of the tennis courts). It’ll be our last walk for our group as both Roger and George will be traveling the following Sunday (12/1/13). Good luck to all for the Marathon and we’ll see you at either Dr. Scaff’s Carbo party or the post Marathon dinner at Dave & Buster’s or the HMC picnic on Sunday 12/15/13.
Keep on Walking!

Green 15’s by Lou Crompton:

Green 15 went out with 12 members today for a 14.2 mile romp thru the neighborhood for its first week of tapering.  We went out via marathon route to say farewell to Nelson at the oasis… our entire team has greatly appreciated his efforts over the summer.  About 1/2 the crew stayed and socialized – we’ll call them the “swells” – and the other 1/2 were focused on their time so they turned and headed back led by the man in black.  We all made a quick loop thru Kahala Beach Park giving us the distance.  Our “swells” returned in 3H 26M for an overall 14.5 m/m pace while our speedier guys were able to drink a Gatorade and eat a pretzel before the rest arrived.  Great job for the entire Green 15 team.  Admittedly our fitness and endurance has so much improved that it’s difficult to hold back and finish close to our prescribed “15” time target.  Next week we taper even more and will only go out for about 12… have to do something to make a small part of the route challenging – yes, our last time for this year.  Taper back on homework runs also.  On a personnel note, one of our ladies fessed up that she is a recent bride, so Omedeto Gozaimasu Yumi-san; and then one of our guys admitted that he is a recent divorcee – so Omedeto Gozaimasu to you too…   Aloha

Golden 14’s by Dean Takashige:

We continued our tapering, Last week we went 12 miles and today we ran 9 miles.

We had very little little breeze and it felt very humid as we started our run. We left this morning with 24 runners. I was assisted by Lisa, Derby, Gail, Cindy, and welcome back Lehua.

We turned back at the Kahala service station and ran back on Kahala Avenue. Along the route we highlighted landmarks to gauge your progress along Kahala Avenue.

We discussed the making your final selection early as to what is going to be worn on the day of the marathon. By this time all your clothes should be already selected and have been worn and tested.

We ran 9.04 miles in 2 hours and 46 minutes and used 834 calories.

Do your 2 days of homework and we will see you on Sunday.

 Da Comment Corner:

Turkey Trot, November 28th.

(Volunteers still needed; please sign up at the clinic)

Dr. Scaff’s Carbo Loading Party December 6th 

Please pick up a flyer at the clinic for more details.

The After Marathon Dinner @ Dave and Busters!! – December 9, 6:00 p.m. 

(Please sign up on our sheet)

Let’s all start tapering!!!

See you at the water stops!