Today, Dr. Scaff gave a longer talk covering everything you need to do for the week before the Marathon, with specific information on tapering, diet, clothing, your marathon plan, and what to do following the Honolulu Marathon. This was a very informative talk with information that might make the difference between a problem run and a successful marathon.
Thanks to Dr. Cliff for taking care of the table duty today! Despite the rainy conditions, drinks were needed and appreciated as well as the great fruits and food!
Advanced Group by David FitzPatrick
(Pace <9:00 min. 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, John W., Romeo and I had a nice easy 8-mile run in cool rainy conditions. We’re going meet at the Ala Moana beach park bathroom pavilion near the tennis courts around 4:15 a.m. Remember docs tips for race day: nothing new on race day – run in comfortable clothes and shoes that you’ve done a long run with, don’t eat 3 hrs before the race, get to the start early, have your bib pinned on all 4 corners to the front of your shirt, bring a can of diet soda, and generously use Vaseline or body glide, and you may consider a garbage bag with neck and arm holes.
During the race, have a game plan and stick to it. Punish speed; don’t skip any aid stations and drink! After 18 miles it is OK to drink only water. If you feel dizzy, have blurry vision, or swollen ankles check with the aid station doctors. At the 16-mile mark, do a red-yellow-green check and if you feel good gradually pick it up. Keep running to the next aid station till your done! And remember, at the finish take some time to look and feel good about your accomplishment
Grey Group by Ivie Kumura:
(Pace 10:30- 11:30 min. per mile)
25 GREYS for our last Sunday Honolulu Marathon Clinic run, before the actual Marathon! Andy, Byron, myself (Ron and John were away to Washington state for Thanksgiving). Izumi, Sue, Chris, Kolter, Sandy (x2), Maricel, Mindy, Emily, Lien, Bill, Rob, Donna, Steve, Rhonda, Nobu, Hao and Kaila, Tracie, Jason, Mari, Brandon, and Louise. Words that describe the character of this year’s GREYS are: Commitment, Discipline, Courage and Camaraderie. We had our second pool party, on this rainy day, with full-on puddles, thunder, and lightning. Splashing, and waddling- another duck day. Andy tried to have us wait out the rain as we talked in our campfire circle. We counted off 80+ marathons amongst us, to share tips with first time marathoners. Remember why you first decided to take the challenge of the marathon. Training for the marathon, has rewarded us many times over just endurance running. Come Sunday, December 8th we can take on anything! Have a great week, enjoy the taper, and carbo loading.
December 1: 11 miles – Ala Wai Blvd to Marathon Pick-up Convention Center, Front of marathon (Honolulu City Lights not up yet).
December 8: 26.2 miles
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 min. per mile)
Paris, Tony, and Lynnae lead the group of 16 Silverados on an 8-mile run to the gas station and back. We were so glad to have Tony back – he’s received clearance from the doctor, and is ready to reclaim the “faster runner” title in his family. As this was our last pre-marathon group run, there was a lot more talking today, as we shared last minute tips for the big day. We skipped the dog park to avoid a hill, visited Jimmy’s pitstop, and did a final jaunt along Kahala Avenue. Weather conditions were awful! It was a little humid, and from the start of clinic the heavy dark clouds moved in and finally dispersed all their moisture once we started hit Kahala Avenue. The ducks loved all the rain, and exited the ponds en masse, waddling around the newly soaked areas of Kapiolani park. Silverados present: Jun, Jimmy, Evelyn, Kam, Scott, Shane, Jun L., Gavin, Sun Hee, Moon, Dawn, Terry, Hiroshi, and Ken (for Doc’s talk only). Despite getting soaked, we still managed to enjoy this final taper run…8 miles is a warm up! At the Queen’s statute we took a picture before walking through the marathon tents back to home base, pointing out the HMC meeting spot and other important stops along the way (ie. malasadas, t-shirts, bag check).
Marathon jitters abound – embrace them. They’re unavoidable, whether this is your first marathon or not. Wishing you all a very enjoyable marathon, but especially to our first-timers: Dawn (& Jason), Gavin, Terry, Dayna (?), New Scott (?), and Ken (sorry to those missed). See you at the finisher’s tent!
Upcoming (6 day countdown!):
– 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 (except anti-chaff stuff).
– December 6: Carboload party. RSVP to Donna for headcount. See how different everyone looks in non-tech clothes and without sunglasses. Sleep early.
– December 7: Hydrate, hydrate, hydrate. No alcohol. Continue high-carb diet, but regular size portions. Try to stay off your feet, if possible. Eat by 6pm, try to sleep early, pray for good weather.
– December 8: MARATHON!!! 5am start. 4-430 am meet up at Lynnae’s office.
– December 9: HMC Celebration, 6pm @ Dave and Buster’s, $30.
– December 15: HMC Picnic. Show off that finisher’s shirt – big photo opportunity.
HOMEWORK [The Final Push to Victory!]: (1) Take extra good care of yourself. (2) Avoid sickies. Embrace your inner germaphobe! (3) Respect the tapering period. Runs at this point are just for maintenance, so forget speed and hills. Target 13 miles this week, or 32.5% of your mileage prior to the taper period. Tue=5 miles, Thurs=3. A Friday run is optional if needed to keep limber 1-3 miles only. Doc recommends Tue=4, Wed=2, Thur=1. For more information, please see “Your First Marathon” by Dr. Scaff, which has an excellent summary for marathon week preparations.
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]. Just enter in your time for a known race distance and it will compute a projected marathon time.
Final Preparations (Oh my gosh, marathon’s next week!!!): Doc gave an excellent and comprehensive talk today. If you missed it, check the website for the video/notes. 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” (i.e. 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!
On behalf of Tony, Paris, Alberto, and John, mahalo for coming out and making this a great season. We’ve enjoyed running with you this year. We’re so proud of each and every one of you. Have a wonderful marathon!
There will likely be unofficial Silverado runs in the off season. Let one of the staff leaders know if you want to be added to our email list, or email LynnaeLee at her yahoo account.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 min. per mile)
Over 40 runners joined in for our last group run for the year! Guru Sam, Dwight, Richard, Bob, and Blair led this very energetic and vibrant group on our final 8 mile taper run! Remember when doing an eight miler was a milestone?
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! “
Remember about “giving back” – become a staff member and help others.
Enjoy your marathon!!! (And, let’s compare notes afterward.)
Green 15’s by Louis Crompton:
Green 15 held “Class Night” ceremonies today… we look forward to “graduation” next Sunday! We certainly appreciated Dr Scaff’s talk followed by more suggestions from our beginner’s group leaders. Green 15 Leader Lou offered a few tips: Don’t over eat Saturday night or Sunday AM. Think of layered clothing or run in your usual Sunday running outfit rain or shine – you’ll be soaking wet running a marathon with or without a “poncho”. Don’t start too fast – don’t get caught up in the moment if you are passed – you’ll have the opportunity to pass those people going up / over DH lookout with 2 miles to finish. Plan to meet family / friends at the HMC – MPRR tent after you pass the shower, grab some snacks, and pick up your well deserved finishers tee shirt. Enjoy the fireworks, the cheering crowds, listen to the taiko drums, maybe snap some pics of the masses at sunrise… Two or 3 little runs during the week to keep the joints / muscles limber. One of our people questioned if she would be able to finish a marathon since our team “only” went out for a longest run of about 30K / 18+ mi. Answer is an unequivocal YES! And I’m predicting a finish time of 6 hr 15 – 35 min for team members. This is what we’ve been training for – stay at your training pace and don’t try to catch anyone from Kenya… you’ll do fine. The tee shirt looks the same whether you finish in 2H 25M or 6H 25M. Psych yourself – see yourself jogging the entire route – see yourself passing under the Finish banner, smiling, waving. Today 12 of us went out in perhaps the worst rain in a decade, and none of us had a poncho… but it was excellent training in case we get rain on Dec 8… it did rain hard from Start to HK loop [16 miles] in 1999, and again in 2009 or 10… it’s rainy season. Our green team strolled out to Aloha Gas and back for 8.07 miles [week 3 tapering] in 1 hr 53 min giving us an overall pace of 14.00 m/m under “adverse” conditions. We stayed in fairly close proximity to each other today thru out. And we won’t ID the 2 ladies who decided to [temporarily] wait out the rain under shelter at the gas station… how did that plan work? They finished right behind the main group…unmelted. See you all at the carbo loading party Fri and at start line Sunday. Aloha
Golden 14’s by Dean Takashige
Today was our final training run for this year.
After our very informative talk by Dr Scaff we broke into our groups for last minute reminders.
We had our Vaseline Demo by Sandra before starting on our wettest run of the year.
Now we have run in all conditions.
On our 4 mile run we showed the general locations for the HMC/ MIDPAC roadrunners tent, the finish line, the Malasadas and the t-shirt tent.
We took a modified 4 mile route, stopping at Leonards to practice eating your finisher Malasadas.
I hope you enjoyed your training up to this point. I want to thank the staff volunteers who assisted Norm and myself all year, Lisa, Gail, Sandra, Derby, Cindy,Maile, Lehua, and Jason.
Be safe this week, hope to see you Friday night and if not we shall see you bright and early Sunday morning.
Da Comment Corner:
Doc’s Carbo Loading Party on Friday, Dec. 6th. Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”.
MARATHON!!! – DEC. 8th at 5 a.m. start; please check with your group leaders as to your meeting place.
The After Marathon Dinner @ Dave and Busters – December 9, 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. 15th.
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.
Have a Great Marathon!!