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 Grey staff leader Andy, fresh from his trip to the Big Apple, New York City, for taking care of the table duty today! The drinks, pretzels, fruits, etc. were a perfect send off to our marathon! Good luck to you Andy!
Nelson Shingano and his Oasis!
The group presented Nelson with a jar filled with donations. The group took up a collection to help defray some of the costs for Nelson’s weekly “Oasis” at the second beach park! Nelson and his group have been setting up the “Oasis” just for our Clinic runners to ensure that we are properly hydrated and carbo-loaded on our longer runs. Nelson and his Purple group do it from the goodness of their hearts- he gets no reimbursement from our clinic or any other organization. A thousand mahalos – each and every one of our members appreciates your thoughtfulness and generosity!
Pink Group by Stephen Cole:
(Pace 9:30 – 10:30 minutes per mile)
The Pinks went out on Sunday with a total of 10 runners, including: Rosie, Steve, Steve, Lisa, Earl, Joe, Tabby, Jun, Linnea and Grady. For a change of pace, we started at Nu’uanu Avenue, and ran down King Street past the Christmas lights and displays in the downtown area before heading to the talk at Kapiolani Park. After the talk, we ran back along the beach to the downtown area for a total of 13 miles. Below are the stats for the run:
- Distance: 12.85 miles
- Overall Time: 3:37:08
- Running Time: 2:09:44
- Running Pace: 10:05
Next week is the Marathon! We will be meeting at the Ward Theaters on the bottom floor near the restrooms between 4 and 4:15. Please be sure to pick up your race packet and verify everything is correct before the last day.
If there is just one piece of advice I could offer for anyone running a marathon, it’s this: No matter what happens, keep a positive mindset. Don’t focus on a pain or how many more miles you have to run – focus on the positive goal of a good finish and be your own mental cheerleader.
See you Sunday!
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 minutes per mile)
We did a Chromies run for our final training run of the season. The Grey and Silver groups together totaled 18. Alberto, John, Tony, Byron, Bill, and Lynnae led the happy group to the gas station, and we returned via Kahala Avenue, with a strong finish to the Queen’s statute. The purpose of today was to work on our mental game plan and visualization, especially when we will be so tired during the last several miles of the course. Silverados included: Carl, newbie Paul, Koko, Hiroshi, Sun Hee, Terry, Kim, Jun L., Scott H., and Horacio. Much of the discussion was on last minute preparations. Weather conditions were much different from last week. Little to no breeze, and noticeably warm. We hope weather will be nice next week. In the end, we finished 8.92 miles in 1:43 time, and 11:36 pace. Nice job Chromies, we remain marathon ready!
Homework: (The Final Push to Victory!)
- Take extra good care of yourself.
- Avoid sickies. Embrace your inner germaphobe!
- Avoid unnecessary risks.
- Continue mental preparation.
- 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.
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: Paul, Scott H., Melissa, Amanda, and Nicole. See you at the HMC finisher’s tent!
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 p.m. 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!
Upcoming (less than 1 week to the big day!):
- December 10-13: 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 12: Carbo-load party. RSVP to Donna for headcount. See how different everyone looks in non-tech clothes and without sunglasses. Tony says beer is okay today. Sleep early.
- December 13: Hydrate, hydrate, hydrate. No alcohol. Continue high-carb diet, but regular size portions. Try to stay off your feet, if possible. Do your bag drop by 5pm; it’s always nice to have dry closes. Eat by 6pm, try to sleep early, pray for good weather.
- December 14: Marathon!!! 5am start. 4-430am meet up at Lynnae’s office. Don’t forget to take an official (& free) marathon photo at the park; pics printed right there.
- December 15: Pick up your certificate at the park and grab last chance deals on marathon memorabilia. HMC Celebration, 6pm @ Dave and Buster’s, $30.
- December 21: Short recovery run and HMC Picnic, for $1 and an entree. Show off that finisher’s shirt – big photo opportunity.
Silverado Round Up:
First, a big mahalo to the HMC community for their generous donations of shoeboxes and other items for my annual shoeboxes project. Together we were able to wrap and pack 80 shoeboxes, surpassing last year’s number. Each box was filled with dental and hygiene items, school supplies, sunglasses, a bag, toys, and candy. The boxes are on their way to deserving boys and girls in Indonesia for Christmas.
Next, an update from Big Joe who is still getting settled in Japan, and acclimating (slowly) to workouts in cold weather. Brrrr! He says hi to the Silverados and wishes everyone a great marathon. Ganbatte!!! He’s definitely hoping life will bring him back to Oahu one day.
Next, we wish Hiroshi well in the off season, as he will be returning to Japan to work as a ski instructor right after marathon.
Finally, while the Silverados will be tearing up the course next week, our selfless leader John has found a way to get himself out of doing the marathon this year because he will be getting married. Congratulations John! We wish you a lifetime of marital bliss!!!
On behalf of Alberto, Tony, Paris, 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, and we hope to see you in 2015!
There will very likely be unofficial Silverado runs in the off season. Let one of the Silver leaders know if you want to be added to our email list, or email LynnaeLee@yahoo.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
Over 20 runners joined in for our last group run for the year! Guru Sam, “energizer bunny” Bob, Jumpin’ Jessica, Dr. Dwight, Richard, and Lisa led this very energetic and vibrant group on our final 8-mile taper run! Remember when doing a ten miler was a milestone? Kahala Avenue was added to the return route and the end was at our actual marathon end, near the bandstand.
We went over further details for marathon morning and mentioned to take it easy for the rest of the week. Runners might bring an extra $15 for a massage at the Clinic finishers’’ tent located toward the tennis courts. Also, reminded everyone to attend Dr. Scaff’s carbo loading party on Friday, a Post Marathon dinner/get together on Monday 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 journey and a pleasure getting to know all of you! 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 at the picnic.)
Guru Sam and other White Group leaders and regulars will be doing informal Sunday runs shortly after the marathon so if interested, let Sam or Blair know of your interest at the picnic.
Sweet 16’s by Roanne Abe:
Seven days to go before we all use our training to get that coveted t-shirt and medal! I don’t think we’ll get much sleep between now and the 14th. Sixteen of us went out today: Verne, Lynn2, Chris, Isaac, Dan, Sylvia, Yuriko, Chin Wynn, Judy, Noreen, Macy, Carmen, Gloria, Pam, Cliff and Roanne. We all enjoyed the word puzzles, fellowship and of course, blazed through 6.5 miles around Diamond Head and back.
So got so much information today, in case you forgot it all, the 5 most important things are:
- Pick up your number
- Finalize how you are going to get to the start line
- Lay out the clothes you are going to wear the day before
- Get to the meeting place on time
- Enjoy yourself!
As Tony Horton would say, just bring your best and forget the rest!
See you on race day!
Green 15’s by Louis Crompton:
We certainly thank Dr. Scaff for his marathon tips this morning… we’ll be sure not to start out too fast, and always look down… on or off the road. Thank you, sir, for that one. Green Team had a couple visitors today – Green Wannabies? Kamiya-san came all the way from Japan to exercise with us, and the lovely Kehau accompanied us… haven’t seen her since – March? Irasshai and Welcome… hope you will join us again next Sunday. Our final week of tapering only took us to Aloha Gas and back via Kahala Avenue… Our GPS gadgets said that was 7.6 miles and we took 1 hour 50 minutes to cover the route. Thanks to the refreshments crew with their assortment of fruits and tasty carbs. This week we will be very cautious about any walks or jogs… and if it’s raining or leaves are wet, we stay home. Lou did a show and tell with his 2002 GAR Finishers tee shirt… only 3 days before the 2001 marathon he was out on a rainy morning doing a very short distance jog, and down he went… hard… no marathon… lucky to recover to do the GAR. Be safe! Try to attend the Scaff’s carbo loading party Friday evening – always a fun time. Green Team will meet Sunday at “1350” – secret sign. Gambatte to all HMC runners next Sunday. Aloha
Golden 14’s by Dean Takashige
Nice turnout on our last official clinic day.
It was a nice day and everyone got a lot of information to help you navigate this last week up to the marathon.
We did our last run of 4.8 miles by running around the park and to the zoo, then headed out to Leonard’s for our malasadas training. (Nothing beats malasadas and coffee in the morning during our run.) We continued back to the park and did a walk through the finish area pointing important areas to remember so you have a general idea of where everything will be. The finish area by the banyan tree where friends and family can meet you after you cross the finish, the most important tent where you get you malasadas at the end of the race, t-shirt pickup, certificate pickup tent the next day and the HMC/Midpac roadrunners tent where you can get a snack and massage.
So now you know everything you need to know! Now all you need to do is stick to your game plan and you will have fun.
As a reminder;
Homework will be a “1 hour” run Tuesday or Wednesday and you are done.
- eat a normal diet till Wednesday increasing carbs Thursday on…
- Friday night join us for fun night and then get a good night’s sleep, sleep in on Saturday…
- from Saturday, at the latest cut out all forms of ruffage, salads, bread crust, potato skins,
- Go to the expo to pick up your number and enjoy the activities
- Saturday night’s dinner should be light carbs
- No more liquids from 2:00-2:30 on marathon morning
- meet at the Ewa side last bathrooms/concession at 4 a.m.
- We will see you Sunday….
Da Comment Corner: [with corrected dates]
Doc’s Carbo Loading Party on Friday, December 12th. Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”.
Marathon!!! – December 14th at 5 a.m. start; please check with your group leaders as to your meeting place.
The After Marathon Dinner @ Dave and Busters – December 15th, Monday, 6:00 p.m.:
Guaranteed a great time! (You won’t be the only one with 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!!