From Doc’s Files:
Dr. Scaff assured us that we have taken care of our physical training—and that it is time to concentrate on our mental training: the grit which will get us across the finish line. From now on we need to maintain our level of fitness and not do anything risky leading to injury. He spoke of the upcoming Turkey Trot and how important it is to predict our pace. Knowing our pace will allow us to run the Marathon with a negative split: finishing the last half slightly faster than the first half.
Thanks to Blue Group staffer Fiona for doing such a great job at table duty!
Advance Group by David Fitzpatrick:
(Pace -9:00 minutes per mile)
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, Les, Craig and I met at Maunalua bay and did 18. Donis did a little extra. Thanks again to Nelson for drinks and snacks. Next week is Maunalua bay at 5:45 a.m. We’re doing great – don’t get injured. Congrats to Neal for a great NYC marathon. Run fun
Silver Group by Lynnae Lee and Carl Silva:
(11:00 – 12:00 minutes per mile)
November started with the Silver Group doing 16 to 18 miles. It was a warm and humid day, but not as bad as what we had in the summer months. The group was led by Lynnae, John, and Henry and included Horacio, Tony, Speedy Joe, Lance, Paul, Shauna, Terry, Asami, Andy H., Gabe and Carl. Some of the group stopped at 16, while the others braved on through an additional two miles to finish the day with 18 miles under their belt.
A little variety was added to the run today by adding Monsarrat Avenue for a pleasant change of scenery, and doing a few areas of our usual route in reverse. We ran Kahala Avenue and 18th Avenue in the opposite direction. Reversing the routes added a psychological challenge to our work out as all of our familiar landmarks were turned around and we were taken out of our comfort zones. The Silvers conquered the challenge head on and now know key parts of the race route forwards and backwards. With marathon quickly approaching, all this hard work will be worth it on race day.
Homework (mandatory): Target 36-42 miles per week. Each run should be 9-12 miles with a rest day in between. We are in the last couple weeks of high mileage, so hang in there. Running buddies are vital during this period, so be good to them. Carry extra gummies or gels to share. Don’t forget the Vaseline and band aids. Stay dedicated to this journey. Try not to take any risks that could lead to potential injury. The risk of injury is not worth the benefit of conquering that mileage. Listen to your body. Stretch on your rest days.
Carl’s Clues for a Fun Marathon:
- Don’t eat the stuff being handed out on tongue depressors at the water stops. It’s Vaseline and doesn’t work from the inside, through your sweat, to prevent chafing. There are only two ways out, and my bet’s on “two”.
- It’s okay to shoot for a PR, but a marathon is such a big undertaking that a very small misfortune can shoot-down your PR hopes mid-race. Don’t let it ruin your race. Change your goal to having at least 50 awesome race photos to choose from, by stopping and posing for every race photographer on the route. If you’re really good you’ll get a photo posted on the race’s Facebook page.
- 11/8 –We will do 18 miles for our last high-mileage long run. 5 a.m. start at Waiholo. We will head to the church first, before turning around and taking Kaahala Ave toward Diamond Head. The goal is to make it to Doc’s talk by 7:30 a.m. Those who start after 5 a.m. but before 6 a.m. should head east along Kalanianeole, and then just join the group along the course.
- 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. Pre-register at www.honolulumarathonclinic.org.
- 12/13 – Marathon Day!
Final Call – Shoebox donations: Got shoeboxes? Those boxes can brighten a child’s holiday. Lynnae and her team of elves will decorate and fill the boxes with school supplies, toiletries, and games for young children around the world. Boxes (or other donations) can be delivered to the Clinic next Sunday, 11/8. Leave it behind the table or give it to Henry (Silver) at table duty.
White Group report by Russell Uchida:
This week, the white group started out with a total of 17 runners led by veteran leader Guru Sam, who was complemented by co-leaders Monika and Jessica. With the 14-mile-plan, we started out with a steady pace and by Triangle Park, we noticed that the weather was quite different from the prior week. A warmer, more humid temperature surrounded us and requests for rain were voiced by several members. The temperature and humidity did take its toll and most noticed a distinct difference in energy towards the last leg of the run. Nelson’s oasis was again a blessing as we stopped to refresh ourselves with cool Gatorade, water, and pretzel snacks before returning back to home base. Along the way back, we attempted to distract ourselves with conversations of food snacks and group leader Jessica recalled how some studies show that, given a choice, men gravitate to more salty based snacks, while women gravitate to sweeter, sugary snacks. All of the food talk distracted us for the length of Farmers Road and beyond. Since this technique seemed to work well, we should think of other interesting topics that would draw our attention away from the pain, agony, and torture of these last few weeks before tapering begins. In the end, we all made it back safe and sound and thank Fiona for hosting the snack table at Paki Pavilion. Die-hard minion runners included Sirena, Elena, Jaime, returning newcomer Kayla, Stan, Masato, Denise, Danell, Andrew, Rich, and Russ. (My apologies for the four people that I seemed to have missed – As the week goes on, my memory of Sunday quickly fades). The group missed the camaraderie normally shared with the missing running group members – Bob, Ming, Melyssa, Malia, Lisa, Blair, Dwight, Brent, and Mike. We hoped that all is well and welcome all of you back to join us (Bob, this means you) in a brisk but pleasant 18-mile run this Sunday!!! This upcoming Sunday, those wanting to do 18 miles will be meeting at Paki at 6:30 a.m. for a (clockwise) run around Kapiolani Park, then will continue on out to the church to complete the 18-mile run. Those that party too heavily the night before or have difficulty separating their head from their pillow can meet the early group at the park as they complete their circle and continue on to the Church. Please note that upon circling the park, the group will have water then continue on to the Church and omitting the mass group talk for just this week. See you bright and early on Sunday!!!!!
Blue Group by Val Ogi:
(Pace 12:30-13:30 minutes per miles)
This week we had about 20 meet up at the clinic start. Many started early to avoid the heat. We headed out to the second park and Nelson’s Oasis. Thank you to Nelson, Marcia and Dean! After returning to the park some ended at 14 miles. Rick, Trieu and myself ran around the zoo and park to complete 16 miles. Others ran 14-16 miles and we will do the same next week. Great job everyone and want to give a shout out to our co-leader Fiona for doing a great job serving up snacks and staying out till 1 p.m.
Green Fifteens’ by Louis Crompton:
Seven of us thought it would be a good idea to go out jogging on a hot humid, no trades’ day… fortunately our plan was to take a respite from the several weeks of longer runs and “only” do 14 today… was that ever a lucky break. We all finished as a close group in 3 hours 31 minutes for yet another 15.0 m/m Sunday outing. Big mahalo to Nelson and Fiona for refreshments where and when we needed them… and Chef Fiona ran her bistro alone, how ’bout dat? Next week the Green Team will go out for our long run of the training year and then taper back gradually until marathon day (when we plan to finish with a 15 pace). Hope our absentee members will be well or not have to perform slave labor next Sunday… we know who you are and miss you when you’re absent. Yes, do homework!
Golden Fourteens by Dean Takashige:
It’s November and the days are still really warm and humid. Due to the heat I am finding it is really easy to not drink enough liquids throughout our run. Getting back to basics, drink 20 to 30 ounces in the morning before leaving home to make sure you start out hydrated, then the rule of thumb is drink 10 ounces every water stop. On our route this turns out to be every 1-2 miles. Also try to find something you like eating on the run, like pretzels or shot blocks or goo. This will help since the runs are long..
We ran between 14 to 16 miles and this will be the longest distance we will be running. In a few weeks we will start tapering our runs before the marathon comes around. You will hear more on this in the next couple of weeks. Stay safe don’t get hurt… we will see you on Sunday.
Da Comment Corner:
Turkey Trot – Thanksgiving Morning
Volunteers still needed; please sign up on the board
After Marathon Dinner at Dave and Buster’s – Monday, December 14 at 6 p.m.; cost $30.
After Marathon Clinic Picnic – Sunday, December 20; 7:30 a.m.
You might notice when reading the various group reports about the different “long” mileages being run on Sundays, especially this close to the marathon. Please check with your group leader as to what might be most appropriate for you; Doc mentions that for most first time marathoners, the 16-miler should be the longest run for the year.
“Big Day” Countdown:
Only about a month to go before the “big day” so let’s be careful in our training – no injuries or risk of a lowered immune system (flu season is upon us). Most of us already have our marathon training mileage within us. So, if you have been diligent in your homework runs and Sunday “fun runs”, you are in good shape for the “big day”. The “tapering process” should be underway. Tapering basically consists of doing your usual “homework runs “but cutting down on your Sunday runs thereby decreasing your overall weekly mileage.
See you at the water stops,