Blair’s Weekly Update 11-24-2013

Doc’s Talk:

Dr. Scaff spoke about tapering, the Turkey Trot, the Carbo-Loading Party, and urges runners not to miss next week’s talk on marathon day preparations.

The Turkey Trot Thursday, Nov. 28, Thanksgiving Day; registration starts around 6:30 a.m. Remember, the mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.

Table Duty:

Pink Staff Leader Rosie and sister in law, Isok took care of the table today. Thank you for the wonderful food and drinks.

Group Reports:

Grey Group by Ivie Kumura:

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

Ron, Byron, Ivie, Andy, John, Sue, Bob, Izumi, Lance, Dr. Rob, Donna, Tracie, Emily, Bruce, Bill, Lien, Hao (and Kaila), Mari, Jamal (Marine originally from Kenya), and Mamiko toured the front part of the marathon route – from Paki, along Kalakaua, the beach walk, a stop at our group meeting place on marathon morning, and finally to the Queen St. start. There we picked up the marathon route back to park with Kaila chatting from her jogging stroller nearly the whole way for a total of 11 miles.

Remember this is taper time so enjoy it! Be safe – this is no time to get an injury or an illness! You’ve done the training, now enjoy the payoff!

Correction of last week’s newsletter: Izumi arrived with “Jimmy” not “Jun“. She did not come with a date without her husband. Apologies.

Garmin Stats: 11.2 miles
Running Time: 1:57:26, Total Time: 2:18:53
Pace: 10:31

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…

Silver Group by Lynnae Lee:

(Pace 11:00 – 12:00 min. per mile)

Paris lead the group of 13 Silvers on a 12-mile run along the front part of the marathon route…Lynnae met the group at the police station after getting a delayed start. Silverados present: Jun, Jimmy, Evelyn, Jun L., Gavin, Sun Hee, Carl, Speedy Joe, Terry, Ken, and Hiroshi. It was a little difficult navigating through all of the hustle and bustle of the regular foot traffic along Kalakaua Avenue, not to mention poorly timed intersections. We learned the hard way that AlohaTower facilities are shutdown, but were thankful that our friends at McKinley Carwash graciously shared their water fountain. All in all, we still enjoyed this taper run…12 miles is a breeze! This was an important run for our preparation, for purposes of visualization and recalling the significant landmarks along the front part of the route.

Marathon jitters have set in, as we’re now on the last 2 weeks of our journey together. The talk was all about logistics for the big event, how to get there, where to park, what to eat, and setting personal goals. We tried to determine who has the lowest bib number – Jun L. so far. Paris explained the set up for marathon day and the different staging areas. The start line in front of Ala Moana’s giant Santa will look very different come marathon morning, with 20,000+ marathoners in the street. Ready or not, here comes marathon. Can’t you feel the excitement?!?!?!

Upcoming (Less than 2 weeks left!):

-November 28: Gobble gobble…10 miles, Turkey Trot. Don’t miss HMC premier event. 6:30 a.m. registration, start upon completion. No time-keeping devices or risk DQ. Paris needs a couple more volunteers for the Triangle Park water stop. Val is seeking door prizes; there’s never enough of those.

– December 1: 6-8 miles, flat front portion of marathon route (no loop around the park), or a final jaunt along Kahala Avenue. Majority decides.

– December 4-7: Marathon Expo (don’t wait till Saturday), no free parking at Convention Center. Enjoy the expo; special deals available, but remember nothing new on marathon day.

– December 6: Carboload party. Invitations available at Clinic. See how different everyone looks in civilian clothes and without sunglasses. Sleep early.

– December 8: Marathon!!! 5am start. 4am meet up at Lynnae’s office.

– December 9: HMC Celebration, 6pm @ Dave and Buster’s, $30. Sign-up required.

– December 15: HMC Picnic. Show off that finisher’s shirt – big photo opportunity.

Homework: (1) Be careful and don’t get injured. Resist potentially injurious activities until December 9th. (2) Don’t get sick. Embrace your inner germaphobe! None of us have trained all year to be sick on race day. (3) Target 24 miles this week, or 60% of your mileage prior to the taper period. Do 2 homework runs of 6-7 miles each with a REST DAY in between. At minimum, weekday runs should equal your Sunday long run. For more information, please see “Your First Marathon” by Dr. Scaff, which has an excellent summary for marathon week preparations.

Training Comment: The marathoner’s motto is “nothing new on race day”, and we’re serious. Your shoes are properly worn in, you have your favorite socks, gear, and attire. And of course, you’ve determined which hydration aids work best for you. (Plan to take ~5 gels on marathon day for women, and perhaps more for men.) Oh, and don’t forget the anti-chafe stuff. Even if you haven’t chafed before, it’s going to happen on marathon day, so take precautions. Forget the training; it’s all about maintenance and staying healthy at this point. All your training is done. The marathon is already in you. Continue your mental preparation – select your power mantra/song that will push you to the finish. One thing you should do now is make your transportation plans for marathon day. Whether you’re staying in Waikiki or catching a ride to the start, just make sure everything’s set. You might also want to plan your meals for the week prior to marathon – determine whether you’ll be doing a protein-then-carboload or just carboload, and nix the gassy foods. Remember, no alcohol, which may dehydrate you; save that for post-marathon celebrations.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

Close to 40 runners were counted at the Diamond Head lookout water stop. Guru Sam and Blair led this huge group of “taperers” out to the first Beach Park and back – roughly 12 miles. As we got to various turnaround points members started to drop off but 24 stayed strong until our clinic finishing point in unison. Jainey, Elena, Lisa, Christina, Kumiko, Mayumi, Quen, Russell, Francis, Sherry, Chad, Joy, Dr. Jolene, Sarah, Rich, Julia, and a slew of other talented runners were part of the group. Great job to all of you!

I just wanted to mention Jainey, our regular White Group member who has been with us from the start- she does her “homework” diligently and follows the “formula” suggested by the clinic. I can remember early on when she had difficulty running up Diamond Head without stopping and walking a bit. Today, she is one of the White Group’s “stars” – she is incredibly fit and ready and, she will have an amazing marathon.

Thank you Jin for stopping by and I’m sorry to hear about your eye surgery. Please get well soon! We miss you.

Happy Thanksgiving everyone!
December 1: 8 miles
December 8: Marthon!!!
December 15 Picnic

Beginners:

Green 15’s by Louis Crompton:

Green 15? Who said 15? The endurance and fitness of the team is fantastic… trying to stay close to our original 15 m/m pace was a lot easier when participants were wheezing around the block… now with the marathon only days away the Green Team is more like a group of thoroughbreds sauntering to the start gate… we know what’s coming, we are ready, the gang is definitely peaking at the right time… we want our tee shirts! Today was our second week of tapering and 13 went out for a 12.1 loop to BP#1 and Kahala BP, basically following the marathon course. And we were bad… is that good? Again we had a splinter group – just for chuckles we’ll call them the “architects” – who left the slower convivial squad to get to the refreshments early for better selections… but the slower group finished in 2 hr 46 min, only 2 minutes after our fastest teammate. Overall pace was 13.7 m/m “slow” and 13.5 “fast”. One of our ladies brought her friend Lisa today – fortunately she was in excellent shape to jog 12+ miles at a 13 pace. Dunno, would you do that to a friend? Next Sunday is our 3d and last taper day… Green Team will go out for ONLY 8 miles. Funny, our tapering is like doing the Great Aloha Run – no doubt you all are FIT! Just be careful…so close to the end

Golden 14’s by Dean Takashige:

Sunday was our second to the last training, tapering , run before the Marathon.

Everyone is getting and excited and anxious especially for the first timers. Believe us when we say this is normal.

Some of the thoughts are;

– are we training enough

– we should run longer mileage

– I have only run 16 miles

As I said this is normal. We will just follow our game plan, by running the marathon at a slower pace in the beginning and maintain or pick up the pace in the second half. Just stay with the group and everything will be fine.

We are two weeks before the marathon so just keep to your normal running schedule for this week don’t feel as thought you need to make up miles since we are cutting back on our Sunday runs.

Its important that everyone comes for Doc’s talk next week. He will tell how to eat, sleep, dress and run from Sunday till the marathon.

Technically you are done with your training for this year. I had a lot of fun and I hope you have also.

We ran 7.35 miles (Short 8 miles) in 2 hours and 6 mins.

Do your normal mid week runs and we will see you on Sunday.

Da Comment Corner:

Nelson’s Purple Oasis:

Purple Staff Leader Nelson Shingano and his crazy fast Purple bunch are responsible for the always needed “Oasis” at the second beach park. Please remember that Nelson and his “gang” do this voluntarily, without any financial reimbursement or need of accolades – strictly from the goodness of their heart. We are very fortunate to have such incredible and thoughtful people!!

Please thank them for their generosity!!

Sincere apologies and I can’t remember everyone’s name – but generous and talented runners such as Marsha, Henry, Lorna, Tim, Dean, Carol, Gannon, are a few of these benevolent Purples.

Thank you!!!

Carbo-Loading Party
Dr. Scaff’s annual get together is slated for Friday, December 6. Please pick up invitations at the clinic for more details

The After Marathon Dinner @ Dave and Busters – December 9, 6:00 p.m.; cost $30.

Please sign up on the board.

Clinic Picnic- the Sunday after the Marathon, December 15th:

Bring in your latest gourmet offerings and this year’s marathon experience with your fellow runners. Enjoy each other’s company as everyone basks in the positive glow of a/or another completed marathon.

Giving Back:

If the clinic has helped you in anyway, a good way to give back to the clinic is to help other runners in their marathon quest – volunteer to be a staff member next year! We’re fortunate to have such great individuals as Les young, Nelson Shingano, Jeff Beard, Rosie Terem, Ivy Kumura, Paris Monti, Lynnae Lee, Sam Usman, Dwight Bartolome, Val Ogi and Andy Hirano. These names are some of the outstanding staff leaders who have been with the clinic for a number of years. There are many more that should be mentioned but are just too numerous and I don’t want to leave anyone out.

So please reflect on your marathon training experiences and give back!

Happy Thanksgiving!!

See you at the water stops!

Blair