Blair’s Weekly Update 11-22-2015

Doc’s Talk:

Dr. Scaff spoke about tapering, the Turkey Trot, and the Carbo-Loading Party (the Friday before the marathon).

Runners wanted! The Turkey Trot takes place this Thursday – a great event to practice one’s pacing for the marathon! HMC sponsored Turkey Trot November 26, Thanksgiving Day; registration online or at the start; cost $7 online or $8- same 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:

Scheduled were Evelyn and Gail –thanks for doing such a great job at our table!

Group Reports:

Advanced 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, Satomi, Donis, Neal, Les, and I ran a soggy 18 today from Maunalua Bay Park at a varied interval pace. Take it easy and avoid injuries. Next week we’re meeting at the boat ramp at 5:45 am. Run fun!

Red Group by Stephen Cole:
(Pace 9:00 – 10:00 minutes per mile)

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, and Daryn for a very soggy 20-mile run from Hawaii Kai to Kapiolani. We did the Hawaii Kai loop for 2 miles to simulate the marathon, and then ran into Kapiolani Park for Dr. Scaff’s talk. After that 11 miles, we then ran back out to Hawaii Kai for the remaining 9 miles. Everyone did an awesome job, and are in great shape for this year’s marathon.

It was a very rainy and windy day, much like the marathon conditions last year. The lower temperatures were nice for a long run, though, so no complaints here. The group ran at a 9:45 pace for the 20 miles, ending up with a total running time of about 3:15:00.

Next week is our last 20 miler before we start to taper for the marathon on 12/13. We’ll be doing the same route, starting from the beach park in Hawaii Kai at 5:30.

Happy running!

Silver Group by Lynnae Lee and Carl Silva:
(Pace 11:00 – 12:00 minutes per mile)

Today the Silver Group confirmed that we don’t melt in rain (though we almost turned into ducks!). Thankfully, while the conditions were wet, we avoided any deluges as we splashed through 12 miles on our tapered, Sunday run. Our water-resistant leaders, John, Henry, and Lynnae, led ten dedicated runners that included Lance, Jun, Jen, Terry, Dawn, Paul, Kin, Melissa, Diana, and Carl. We ran with Alberto and Terencio part of the way, and later saw Tony and Sandra, who got a late start.

The rain brought with it valuable lessons for marathon day. You never know if you’ll get a rainy day on the day of the marathon, so it helps to be prepared. One thing you can do to help keep your feet in good shape is to put petroleum jelly on your feet pre-race. This really helps prevent blistering when wet socks are rubbing against your feet for 26.2 miles. We were also advised that trying to avoid puddles becomes a futile effort that could lead to injury, so it may be a better practice to just go through them, but only if you can see that you aren’t stepping into a hazardous pothole. The reality is that your shoes will eventually get wet on a rainy day, so no use avoiding it. Being prepared helps keep these less-than-ideal situations as small inconveniences, rather than a debilitating obstacle to completing your marathon.

Homework: Target 30 miles this week. Focus on your mental preparation and visualization. Think about your supplement strategy, and how you will carry everything. If you don’t have a belt/pack, will you need one? Get your gear now to do some practice runs with it. The cardinal rule for marathoners: Nothing new on race day. Plan now and heed the warning.

Shout Out Corner: Congratulations to Lance and Joe for completing the Las Vegas Rock and Roll Half Marathon last week! Lance explained it was necessary to wear layers for this desert run because it was really cold.

Carl’s Tips for a Fun Marathon:

If you get to the point of exhaustion at which you are unable to control “tailpipe backfires”, just add to the effect by putting your hands out like they’re on handlebars and making vroom-vroom motorcycle noises as you run.

See if you can get away with taking a fully-clothed shower at the cooling station after the finish line, by carrying a bar of soap through the race with you.

Upcoming:

  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run. Sign up online by 11/25 to save $1. http://honolulumarathonclinic.org/turkey-trot/
  • 11/29 – Downtown run! We will be covering the front end of the marathon course. Meet at 7:30 a.m. at the Clinic and bring water with you, as water-stops are few and far between.
  • Happy Thanksgiving! Enjoy the feast – you’ve earned it. Gobble gobble!

White Group by Russell Uchida:
(Pace – 12:00 – 13:00 minutes per mile)

This week’s adventure took the White Group on the downtown route for an 11-12 mile leisurely run filled with traffic lights and intersections. Weather continued to be somewhat kind to the group as we encountered a “mixed plate” of misty air, coupled with intermittent cool light breezes, and short episodes of humidity. A dedicated group of 14 dared to leave their warm toasty beds in exchange for camaraderie, large amounts of banter, and exploration of the front leg of the marathon.

The group was again led by dedicated (now veteran) group leaders; Monika, Jessica, and Lisa. They led a core group made up of Mike, Charlie, Rich-1, Melyssa, Stan, Cara, Kayla, Danell, and Jaime. Our group was joined along the way by Ming (who decided to timely and casually leave her conveniently located residence and meet up with us near Fort DeRussy) and Rich-2 who joined us near Aloha Tower. Although water and restroom stops were few and far between, the misty overcast weather masked the need to hydrate our bodies and minimized the use restrooms.

As a group, we were able to survey a couple of locations to meet and agreed to a site to meet on marathon race day. It is the same site where we met last year. Although the restrooms were locked last year, we are optimistic that they will be open this year.

While on North King, we visually experienced some of the remnant impact that homelessness has on many downtown/Chinatown merchants. It was a harsh dose of reality and left us with a better understanding and greater appreciation for the basic life domains that we have and many times take for granted. The group continued on to Kapiolani under light winds and drizzling rain. On Kapiolani Boulevard, near Ward, the group was greeted by a “honk”- “honk” of a car driven by Group Leader Guru Sam and co-pilot Ivana. It was a welcome surprise and a brief relief from running.

On the way back, we respectfully weaved in and out of tourists to make it to the Honolulu Zoo, where we found that we were a little short of the estimated 12 miles that we set out to do. We decided to run counterclockwise around the park to finish at Paki.

A big high five to group member/early bird Rich-1 who actually did eight (8) miles before starting out the 12-miler. In total, Rich-1 did 20 miles for the day!!!

At Paki, we were met with a lavish spread, including fruits, delicious garlic/herb twisted pretzels, decadent brownies, cupcakes, and more!!! Confession: After a couple of passes, I finally succumbed to and indulged in a brownie. It was absolutely delicious!!!! Thank you table volunteers!!!!

We really missed our fellow runners Denise!! Bob!!, Masato!!, Malia!!, Blair!!, and Dwight!! We miss you folks. Please be sure to come out as we continue to taper down in miles. For the upcoming week, the group will continue its tapering with a 10-miler. Some members were also considering the Turkey Trot to test their pace skills as well as prepare for guilt-free eating on the rest of Thanksgiving Day!!! I am personally looking forward to seeing food pictures from our White Group Chef Lisa and am also curious whether Melyssa will be roasting a turkey from scratch again this year. It is a tradition that is slowly disappearing but one at which Melyssa is quite skilled. I tip my hat to the both of you!!!!

Start planning your routine on the days preceding the race day as well as on race day. There are a number of items to address such as, diet, transportation drop off & pick up, running outfit, Vaseline, gels, etc. Bring your questions to share with the White Group leaders

The Turkey Trot is on this Thursday – registration opens around 6:30 am. Thanks to the White Group members who signed up to volunteer for the water stop at Triangle Park. (See you guys at 6:30 a.m., Kona coffee afterward)

Happy Thanksgiving everyone!

  • November 27: Turkey Trot (10 miles)
  • November 30: 10 miles
  • December 7: 8 miles
  • December 14: MARATHON!!!
  • December 15 Picnic

Blue Group by Val Ogi:
(Pace 12:30- 13:30 minutes per mile)

Today we had a great turn out as we were joined by Lucky 13 group members. Love the rain or shine attitude! Everyone braved it out, we did get to practice running in wet shoes, and clothes, we are ready for whatever weather shows up on Marathon Day, just remember to put Vaseline everywhere that you may rash, especially feet where you may blister. Jeff gave us great advice to try and run as regular as possible, jumping over puddles, or trying to dodge them could lead to injury, by slipping or tripping. Also remember that the first hour we’ll be running in the dark, so be especially careful of lines and reflectors on the road. We had Maile and myself as leaders, Tannia, Mary, Mark, Doug, Tess, Rick, Adam, Bethany, Beth, Brent, Marivic, Ichiro, Grace, Marisa, Sharon, Trieu, Jan, Elena and Erika. We are tapering and did 12 miles in 2:43 (thank you Beth for keeping time with your app). Next week I leave for New Zealand on Friday and will miss the last 2 clinics. I think Andy will also be out of town the last 2 Sunday’s before the Marathon. Maile will lead the group, schedule for the next Sun will be 10 miles. If you run the 10-mile Turkey Trot Run, you could taper to 8 miles on Sunday. See you all on Marathon morning 4:15 a.m., Ewa bathroom in Ala Moana Beach Park. I know you’ll all do great and complete this year’s Marathon!

Beginners:

Sweet 16’s by Christine David:

There were 18 sweet 16’s on our wet 10-mile trek today. We walked out to the phantom phone booth and back. At least we stayed cool! And we were so happy to return to the food table before 11 a.m. Lots of yummy food!

Joining us today: Cliff, Annette, Lynn, Dan, Judy, Janet, Precy, Peter, Cheryl, Pam, Harry, Abby, Chin Wen, Linda, Koga and Masaki from Japan, special guest Derby, and Chris. (Do I get an A for spelling this time? I’ll take a B+, too.)

Straw tip for marathon Sunday: carry 1/2 straw to prevent spills when drinking water and gatorade from cups on race day. Thanks to Pam for the tip! Stick with Pam if you want to know all the bathroom secrets on race day!

Planning way ahead–the sweet 16’s are going to gather on Sunday, January 3rd, 2016 at 7:15 a.m. (yes A.M.) at Koko Head District Park to climb Koko stairs in honor of Cliff’s sweet 16th (x 5) birthday! After we make the trek up and down (some of us will just stay down–we are smart), we will gather for a Sunday b-day brunch at Cha Cha Cha Salsaria in Hawaii Kai (Safeway/Longs shopping center). Plan to meet at Cha Cha Cha at 10 a.m.. http://www.chachachasalsaria.com/#!location My cell (Chris) is: 808-782-2401. Let me know if you want to join us that day, and I will make reservations for brunch.

Email me (christineedavid@nullgmail.com) or call/text (808-782-2401) to let me know:

If you are going to join Cliff for the hike up Koko Stairs.

If you are going to join us at Cha Cha Cha Salsaria post hike. (Be sure to write your name in text/email and number in party)

Good luck to all those doing the Turkey Trot. And we’ll see you on Sunday for a leisurely 8 mile walk.

Green 15’s by Louis Crompton:

Great practice for running a marathon in the rain… I’ve done it 3 times… and hope December 13 is not the 4th time. Our small group of 7 (did other sweet ones stayed home for fear of dissolving?), took off for a 60% distance today, duly cautioned about very slippery sidewalks and those nasty metal cover plates. “Only” went out for 12.4 miles to visit the oasis for the last time. Big mahalo to Nelson and his gang for being open… no matter the rain or blowing winds they were there! Great dedication toward the HMC… and very much appreciated. One of our “ko’s” had to turn back at BP#1 so we were down to 6 meandering down Kahala Avenue. Despite our cautious regard toward the ground, strangely we were back in the park in 3H 3M for a surprising pace a little under our 15 target. We aim for 15, but must have been some unconscious desire to get back a tad early so as not to keep Evelyn and her ladies at the refreshment table too long… thanks ladies, lots of homemade goodies today. Our Green 15 will taper down to 10 miles next Sunday or 2.5 hours… yes, do some homework even if it’s raining…and be careful. Aloha

Golden 14’s by Dean Takashige:

We officially had our Rain training…

Just what Dr Scaff ordered a official wet shoe run… Teaches you about things that would have gone un-noticed otherwise.

  • does running in your SOAKING WET shoes cause blisters
  • is your socks working for you?
  • trim your toe nails…because to little part sticking out now digs a little crater in the soft and soggy skin of the adjacent toe…
  • can you run the distance with those soggy socks? if it rains changing the socks only last a mile or two at most…
  • don’t forget your Vaseline between the toes and coating the foot…
  • Now that your shoes are wet.. the best recommended way to wash them is with soap and not detergent and in cold water. or your shoes will revert back to before it was glued together.. all in pieces….your perspiration is very acidic and will assist in de-laminating your shoes so its a good chance to wash your shoes…
  • Your shoes need to last at least 3 more weeks…..
  • Finally spin dry your shoes and stuff them with wadded balls of newspaper change daily…

We are tapering gang so just do your 1 hour two times a week and we will see you on Sunday..

Lucky 13’s by Kim Ramos:

“If it ain’t raining you ain’t training” said a fellow runner. It’s true rain or shine we still run. On a wet and rainy day we had a small group from Lucky 13s so we joined the Golden 14s on our run. Today we ran for 8.24 miles. It’s tapering training from here on out till marathon day. We all have to remember to be injury free and healthy for our big day. Keep up with your homework runs and I’ll see you folks next wee

Da Comment Corner:

Turkey Trot – Thanksgiving morning:

Runners needed. A very good way to start your festive morning!

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, Tim, Dean, Carol, Melissa, are a few of these benevolent Purples.

Thank you!!!

My Homage to Nelson and his “crew”:

I was going to run my usual 8-miler (up through Kapahulu, around Diamond Head, into Waikiki, then back home, this morning (Monday). I wore my “Honolulu Marathon Clinic shirt” proudly; and when I got up to the top of Monsarrat, I decided that I needed to log in a few more miles so decided to head to the Kahala gas station. After reaching the gas station, I felt a bit energetic and since it was wet and overcast decided to head off to the first beach park. Upon reaching the first park with “relative ease” and feeling a bit nostalgic, I wanted to “pay homage to Nelson and his group” (although they were not there) and continued on to the second beach park. Amidst thunderstorms, water puddles and splashing cars, I managed to make it to the park and “paid my respects” to the group by drying off, utilizing the bathroom, replenishing my water, and a brief “thank you Nelson and group homage”. I sloshed, skimmed, ran, and walked back through Kahala, Waikiki, and then home to make it a 15.6 mile “homage” some four hours later. Thank you Nelson and the Purple Group!! We truly appreciate your benevolence and generosity!

Carbo-Loading Party Dr. Scaff’s annual get together is slated for Friday, December 11. Please pick up invitations at the clinic for more details

The After Marathon Dinner @ Dave and Busters – December 14, 6:00 p.m.; cost $30.

Please sign up on the board.

Clinic Picnic- the Sunday after the Marathon, December 20th:

Bring in your latest gourmet offerings and share your 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 and carry on the Honolulu Marathon Clinic tradition! Reflect on your marathon training experiences and give back!

By the way, please do not forget to thank your staff leaders for all of their efforts. Many leaders slow down to lead their groups or try very hard to stay in tune with their group so they can lead.

Happy Thanksgiving!!

See you at the water stops!

Blair