Blair’s Weekly Update 10-25-2015

Due to the 30K and the long layoff, the clinic attendance was very small today.

 

Table Duty:

Thanks to Silver staff leader Alberto for doing such a great job at table duty! Did you know that he was not able to secure the storage key from the Running Room (key was not locatable)? So, Alberto took it upon himself to gather some tables and water jugs to accommodate our runners! Thank you Alberto!!!!

(Not sure if you were all aware but Alberto is one of the best handyman around town.)

 

 

Group Reports: Advanced Group by David Fitzpatrick (Pace – <9:00 per mile pace)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. Nancy, Craig, Jun, and John did the 30k – good job! Les and I met at the second beach park and did an easy 18. Next week we’re meeting at the boat ramp at the third beach park at Maunalua bay at 5:45. Run fun!

 

 

Silver Group by Lynnae Lee and Carl Silva:

(Pace 11:00 – 12:00 min. per mile)

The Silver Group took a “break” from Clinic this week to test out their training at the HMSA 30K. They evaluated their readiness for marathon, and based on all of the smiles at the finish, many were pleased with their performance (or it was the joy of having free ice cream). Some non-racing Silvers were seen out and about getting in their miles, including: Moon, SunHee, Paul, and Beth.

On 10/18, the Silvers completed a 16-miler along the marathon course that included the Hawaii Kai Drive loop and Kahala Avenue. It was a great workout, and allowed us to visualize ourselves on marathon day. We discussed tips and strategic bathroom stops. Knowing the course can help save valuable minutes come race day.

HOMEWORK [mandatory]: Target 36-42 miles per week. Each run should be 9-12 miles with a rest day in between. We will start tapering soon, but don’t skip homework. We are in the last few weeks of high mileage, so hang in there. Running buddies are vital during this period, so be good to them. Your dedication to training will be sure to pay off on marathon day.

TIP: Marathon is 7 weeks away. By now you should have selected your marathon shoes. Be careful, and try not to take any risks that could lead to potential injury. It could be very difficult to come back from an injury at this point. Remember that much of your training is already in the bank. Doc says you don’t really need to do a long run over 16 miles. The risk of injury is not worth the benefit of conquering that mileage.

SHOUT OUT CORNER: Congrats to all of the HMC finishers of the HMSA 30K, the longest distance in the marathon readiness series. HMCers turned out in force, including: Jun & April, Tavy, Joe, Terry, Ivie, Leo, Melissa, Nicole, Craig, Evelyn, Tony, Asami, Jun K., Henry, Speedy Joe, Lance, Asami, and John. Good job everyone on finishing three-quarters of a marathon!!! Now all you have to do is master the last 12K (which is easier said than done). We’ll have a few more weeks of high-mileage training. Clearly, HMCers are marathon ready.

CARL’S CLUES: Carl has provided a list of tips and tricks to make your marathon enjoyable. For the next several weeks, 2 clues will be printed here each week.

Get to the start an hour early and start a Marco Polo game.

Don’t take the cup from the volunteer that has his/her finger in it. It’s a long race, and the volunteers have been out there for a long time; at some point something on that volunteer

itched and they did scratch.

 

UPCOMING:

11/1 –We will do 18 miles. Meet at 5:30 a.m. at Waiholo. We will head to the church first, before turning around and taking Kahala Ave toward Diamond Head. The goal is to make it to Doc’s talk by 7:30 a.m.

11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series); Kapiolani Park.

11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run. Support HMC and tell your friends to get ready for some pre-feast prep! Non-marathoners may be more inclined to do this race.

12/13 – MARATHON DAY!

     Beginners: Sweet 16’s by Cliff Hand

The Sweet Sixteen’s reached the peak mileage of the 2015 training cycle – 17.1 miles.  For the curious who weren’t with us, that’s an out-and-back trip to the rest rooms at the far end of Mauna Loa Park, where the bus lets us off on the bus runs. Body count was down somewhat, due primarily to the competing 30K of the marathon preparedness series. It certainly wasn’t the weather that caused Sweet Sixteeners to stay away, because we couldn’t have asked for better conditions – cooler that last week and a stunningly clear view of the Ko`olau range. Also a periodic breeze.

We began with 14 intrepid pre-marathoners, augmented by four newcomers (three of whom stayed with us to the end). Several reached the 17-mile quota by starting early and cutting the clinic run short.  This happens frequently with our group, composed as it is of very independent spirits. We finished with 8 people, and all, including especially the first-timers, are in a confident frame of mind as we draw near to December 13.

    Golden 14’s by Dean Takashige:

This was the last Sunday in October.. The Weather was clear and warm, with a breeze from the South but not nearly as humid as it could be. Due to the 30K happening the turnout was small.

We had a first time runner who did very well, we had him turn around at the 6 mile mark so since this was his first time out.

For those that hung in there ended with a total mileage of 16.6 miles. Awesome job!!

We will continue this for the till we start tapering after Thanksgiving. By this time you should have picked out what you will be wearing on marathon day. Now is the time to experiment and find out what snacks you will be taking with you to eat along the run. The point being nothing new on Marathon day.

The sign up for the post marathon dinner at Dave and Busters has been posted.. Everyone should plan on attending since it will be a lot of fun.

Stay safe and we will see you next Sunday.

    The Green 15’s by Lou Crompton:

A bunch of die-hard green ones went out last week for an informal 16.1 mile romp across the aina and did it with a 15.1 m/m pace. A week has passed and I guess we got older and slower… today we clicked off 16.6 miles and we did that at 15.2 m/m.  Yup, must be age creeping up on us. We can’t blame the weather – it was pretty decent.  Since there was an ongoing 30K today, we were doubtful Nelson would have the oasis open, but we were pleasantly surprised… thanks, guy.  And despite returning around noon, we even found a ton of refreshments waiting… thanks so much for the patience of the table duty crew… and because a couple teams were still on the road, tables were still out there as we left!  Wow, that’s dedication. Kind of tiring to keep doing 16 milers so next week we’re going to go out “only” maybe 14 miles… goodness, remember when 6 or 8 miles sounded like a lot… now we’re going to take it easy and only go 14.  But build up energy and stamina for Nov 8…that will be our long one for the year, and then we taper until marathon day… when is that anyway?  Homework – keep doing homework runs.   Aloha

       Da Comment Corner Turkey Trot on Thanksgiving morning: 

The event is a great way to start off your holiday celebration – a ten mile “watchless” early morning run sponsored by the Clinic to practice one’s pacing for the marathon. Entry fee is $8 and lots of prizes for participants.   Also, volunteers needed! Please sign up on the bulletin board! Certain volunteers can even do the run after their task!

 

“I went out too fast” (The After Marathon Dinner):   The above quote seems to be the most common” excuse”, I mean, reason, for many runners’ “imperfect” finish in the marathon. (I’ve said it many times myself.) Anyway, enjoy the camaraderie (finishers are now in an elite group) and commiserate with fellow finishers and runners at the annual After Marathon Dinner! This year it will be held at Dave and Busters at the Ward Complex – a great venue – centrally located, lots free parking, and a separate room just for us!! (Arcade games are on your own.) Please sign up on the board so we can get a count of attendees. It should be a lot of fun!   Please thank Sensei Norm Uyeda for organizing the event!

See you at the water stops!

Blair