Blair’s Weekly Update 12-06-2015

Doc’s Talk:

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. Everyone invited to his carbo loading party on Friday – RSVP to

Finisher’s Tent:

Please take advantage of the Mid Pac/Honolulu Marathon Clinic tent located toward the tennis courts. Free food and drinks for clinic members and bring a few dollars for a “million dollar” finisher’s massage also at the tent. I believe there is a donation amount of $15.

Important Survey – Finisher’s Tent!

Please help our Hospitality Tent organizers so that they purchase an appropriate amount of refreshments. Complete this 1-minute survey now.

Table Duty:

Much mahalo to leaders Cliff and Pam for our final table spread for the year!

Also, thank you table duty volunteers throughout the year for the great food and drinks and for taking the time to give back to your fellow runners. Your sacrifice is truly appreciated and gratefully acknowledged!!

Group Reports:

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, Linnea, Sven and Chris for our annual downtown Christmas Lights run. It was an easy 10-miler through all of the lights on display throughout the first few miles of the marathon route starting downtown. It was a perfect day for running, with overcast skies, and even a light sprinkling of rain. We stopped several times for photos and to appreciate the holiday displays before heading through Waikiki and back via the Ala Wai. The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week is the Honolulu Marathon, and everyone is in great shape! It’s been a long year full of fun times with the red group, and we’re all looking forward to Sunday. We’re all continuing to taper this week, and getting our rest for the big day.

Happy running!

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

The Silver group enjoyed its last training run of the season today as we explored the downtown portion of the Honolulu Marathon’s route. Led by Lynnae, John, and Henry, the group put in 10.5 miles at an average pace of 11 minutes per mile, with a stop at Honolulu Hale to say “hi” to Shaka Santa and Tutu Mele. Today’s group included Mr. Moon, Sun Hee, Jen, Paul, Dawn, Terry, Jun L., Andy H., Andy L., Lance, Speedy Joe, Melissa, Tony, Shauna, Horacio, Carl, and a very special appearance by Jimmy! We also got to see Beth, who reports that she’ll be lining up on Sunday for the marathon. She and Silver-leader Alberto have been working hard to persevere through injuries and continue to train this year.

Homework: [The Final Push to Victory!]: (1) Take extra good care of yourself. (2) Avoid sickies. Embrace your inner germaphobe! (3) Avoid unnecessary risks. (4) Continue mental preparation. (4) 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-time Honolulu Marathoners: Beth, Jen, Diana, Sam, Bethany, Andy L., and Gabe. 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 []. 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 Thurs.-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.

Enjoy your carbo-loading time this week, but remember not to overdo it on Saturday. You don’t want to start your Sunday morning off feeling heavy or bloated. It can be a nervous morning, even for those with a few marathons under their belt. You don’t want to add to the anxiety wondering when you may be able to relieve yourself of that extra-large pasta plate you had on Saturday night.

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 9-12: 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 11: 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 12: 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 clothes at the finish. Eat by 6pm, try to sleep early, pray for good weather.
  • December 13: 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. Meet at the HMC tent; look for “Mid Pac Runners” on the map. Bring $15 for massage at the HMC tent.
  • December 14: Pick up your certificate at the park and grab last chance deals on marathon memorabilia. HMC Celebration, 6pm @ Dave and Buster’s, $30.
  • December 20: Short recovery run and HMC Picnic, for $1 and an entree. Show off that finisher’s shirt – big photo opportunity. Other recovery run option – Jingle Rock 5K run at 6pm to benefit Make-A-Wish Hawaii; $5 discount with promo code “HMC”.

Silverado Round Up:

It has been a great 9-month training period with all the new and returning Silverados this year. May all of you have a successful and strong finish in your marathon. Thank you for all the scintillating conversations along the route, the advice and ideas on training, and for just sharing the road with us. We’re so proud of each and every one of you. Have a wonderful marathon, and we hope to see you in 2016!

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 Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)

Another Beautiful Day in Hawaii! Dr. Scaff talked about our final days of preparation and how to look good at the finish line. Wishing the best for all and be confident. With so much to cover, today’s talk was longer than normal. Then Peter reminded us about the day after party at Dave and Buster, hope you signed up. The following Sunday is our Big Picnic and Photo Shoot. After you finish the race, look at the big map for the Mid Pac running club tent. We share a tent with them and Peter said we will have a table spread of food and drinks.

Back to our last day of training run, The White came out with a strong 29 runners. Guru Sam gave us a short speech and Leader Bob lead the group out of Kapiolani Park. Today most of the groups took off in the opposite direction toward Waikiki. But we cannot get enough of Diamond Head and the Surfing offshore.

At Triangle Park we talked about meeting at Ward Theater race day and what is good to eat for out last week. We lost a few runners midway thru our Run, Thanks for making time for us, Ivana, Russell and Danell.

The run up to the Gas Station was good as always, Without Mike, we missed you – the group stayed on the 12 minute pace. Luckily we caught three lights so no one fell behind.

After the Gas Station, Melyssa shouted out “Let’s do Kahala!” Apparently she has more bad memories with farmer’s road. Thanks to Sam leading way up front. The faster runners caught up and Sam slowed them up to let us lagging runners catch up.

How Elena made it way up there with Jin is a mystery? But half way up Kahala, Sam was heard asking about our Lag Leader Bob. Whom found a third gear, sprinting past everyone to the front. Then we start chatting Hey, Ho! Let’s Go! We certainly got spirit!

At Triangle Park, We gather up again, got more water and took off for the Paki Park. Diamond. Head was Tough as always. Down Hill was Good and at the Park corner, we get another twist in our route.

The final run took us down Kalakaua Avenue for the final kilometer of our Marathon. Congratulations to JP, Charlie, Melyssa, Richard, Betsy, Cara, Ivana, Andrew, Jin, Chong, Jamie, Ming, Stan, Sirena, Elena, Denise, Masato, Danell, Kayla, Guest: Russell. You All have completed the marathon clinic training program. Now do the Race and collect you medal, shirt and malasadas.

Let’s not forget our Leaders throughout the year…Blair, Sam, Jessica, Monika, Rich, Lisa, Bob and the many of family members whom supported us all in different ways.



Sweet 16’s by Christine David:

There were 21 (!) sweet 16’s on our beautiful 6+ mile trek today. Cloudy with a chance of meatballs–was a nice day. WE ARE READY!

Joining us today: Cliff (table duty), Pam (table duty), Sylvia, Annette, Lynn, Dan, Judy (x2), Janet, Harry, Abby, Linda, Macy, Isaac, Yuki, Koga, Masaki, Peter, Precy, Cheryl and Chris. (We had 3 newcomers as well.)

We will meet on marathon morning, Dec. 13th, at 4:30 A.M. (yes, we are that crazy) at the bathrooms just Ewa of the tennis courts at Ala Moana Park. Look for Cliff’s white hat, and he wears blinking lights on his hat to make it even easier to locate him. All marathon clinic runners/walkers will meet at that area so look for familiar faces if you don’t see Cliff. BE SURE YOU PLAN TO ARRIVE EARLY. If you are getting dropped off, you can get dropped off at the zoo to catch the shuttles to Ala Moana Beach Park. Shuttles start running at 2 a.m. and last one is at 4 a.m. Wear a garbage bag/throw away raincoat even if it’s not raining. It’s quite ‘cold’ (says the Minnesota gal) at 4 a.m. so you will want some insulation.

Note for the Sunday after the marathon (December 20th)–we will have the marathon picnic at the park and will go for a ‘short’ walk first–maybe 4 miles. So, wear your finisher’s T-shirt (yay! you earned it!) and walking attire. We will meet at the usual time (I believe) of 7:30 a.m.

Planning way ahead–the sweet 16’s (and anyone else who wants to join us!) 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..!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 at: or call/text my cell at 808-782-2401. Note the hike meet time is 7:15 a.m. and the brunch meet time is 10 a.m. Let me know if you are going to hike or eat brunch or both. (For some reason my email gets garbled when this newsletter is sent out, but if you click on the ‘garble’, it will send to me: christineedavid at

Green 15’s by Louis Crompton:

Did today qualify as “Class Night” – the event preceding graduation? We all appreciated Doc’s lengthy to do / advice list… little bit of flat caffeinated soda before the fireworks and more of the same after the finish line & showers. And if something bad happens along the route and you’re carted off to the MASH tent, turn your HMC shirt inside out… hope we don’t have to use that one… Wouldn’t it be great if next Sunday is as nice / comfortable as today? So much more enjoyable to jog in the aroma of mock orange than to be pelted in the face by blowing rain as we were in 2014 climbing HK loop. We had 11 green ones this morn, including our 2 returning Japanese. Mahalo to Aki for serving as our interpreter and guide. We tapered down to the 40% range and covered an easy 7.5 miles… in two groups… what? Again trying to insure Doctor Susan is ready to finish the marathon under 15 min / mile pace and win 7 FREE lunches, five of us finished in the “foodie” subgroup in 1H 49M with a 14.5 m/m pace [AKA FREE food] and our second subgroup which finished in 1-56 with a 15.4 pace. Is that an overall 15 pace by the Green 15 group? Excellent job by all! Thanks to the final refreshment table spread by Cliff & Pam. Remember the significance of the 2002 GAR in Training tee shirt… be safe and cautious this week. Carbo loading party is Friday – RSVP for that and attend, it’s a fun time and you may meet “strangers” who you’ve trained with for 9 months… some people do look very different dressed in other than running garb. Then on Sunday Green 15 goes shopping in mass at 0445. We’ll cross the finish line when the big clock says 1135. We’re ready! Aloha

Golden 14’s by Dean Takashige

We had our final run this year… we did our malasadas training run and a walk through the finish area to get a idea of where the malasadas tent, finishers t-shirt tent, and the HMC/ Mid Pac Road runners tent will be.

Dr Scaff gave his final talk of the year, which includes what to do from Sunday to 4 hours after you complete the marathon.

  • don’t worry about carbo depletion
  • eat a normal diet till Thursday
  • start eating carbs on Thursday
  • no ruffage from Thursday on
  • sleep goes on a 48-hour cycle, get a good night sleep on Friday, sleep in on Saturday
  • get up at 2 or 3 a.m.
  • try and go to bathroom before you leave the house
  • eat early 2 a.m., no food after 4 no liquids after 5
  • don’t wear anything new
  • use more Vaseline then you ever used
  • the mistakes you make in the first half will haunt you in the last 6 miles
  • stick to your game plan
  • drink half a cup of diet coke before the race
  • drink most of your fluids in the first 10 miles
  • don’t suck on the sponges
  • at 15 miles to a inventory check don’t do anything
  • At 18 miles do an check again if all is good speed up
  • slow down at the finish and enjoy try to look good
  • as you finish drink of sip on a cola

We will see you at the expo, enjoy the week and we will see you at the meeting area Marathon Morning.

If you have any questions please call me or one of your staff leaders

Lucky 13” by Kim Ramos:

“You wrote a good script. This is your race. Embrace the moment” said Dr Scaff.

What a year it has been for our training in our Honolulu Marathon Clinic. Many great advice and memories shared with everyone. For our last run we did a short “celebration run” which consisted of 4 miles. We stopped at Leonard’s for onolicious malasadas along the way. Towards the end our run we walked through the white tents at Kapiolani Park to go over briefly where we can pick up our treats (malasadas, fruits, and refreshments), shirt and medals, and where the massage tables would be.

I can’t believe it, we’ve come so far from the beginning of this year till now just one week away from the 2015 Honolulu Marathon. I want to thank everyone who ran with our Lucky 13s group throughout the year. I’m proud of everyone.

Last reminders: Run at least 2 homework runs before Friday.

On marathon day: Free Bus shuttles will be available from the Honolulu Zoo to Ala Moana Beach Park starting 3:00am. The Honolulu Marathon Clinic will be meeting by the restrooms by the tennis courts/figure 8 parking lot starting 3:30am.

This is it folks. All of our training has been down.

Don’t litter

50% training done, 40% mental, 10% luck.

Stay safe and healthy all week long, until then I’ll see you folks next week during the marathon.

Da Comment Corner:


Doc’s Carbo Loading Party on Friday, Dec. 11th. Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”. Shuttle available. Bring a dish you want to share with everyone.

MARATHON!!! – Dember. 13th at 5 a.m. start; please check with your group leaders as to your meeting place. You are all ready!!! Just enjoy the “journey”, don’t worry too much about your results!

The After Marathon Dinner @ Dave and Busters – December 14, Monday, 6:00 p.m.:

Guaranteed a great time! (You won’t be the only one with aching legs. D&B has escalators!)

Cost $30.

Clinic’s “After the Marathon” Picnic December 20th.

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.

Cost $1.

Have a Great Marathon!!