Blair’s Weekly Update 11-06-2016

Doc’s Talk:

Doc talked about maintaining and not overtraining. He mentioned that the “big day” is only a month away so all of your required training is “in you” – just need to maintain; no need to add additional mileage or training to your regimen. Tapering is a key to the whole process.

Table Duty:

Thank so much to staffer Scott and Willard for the great spread and also for staying open for business till the last groups came in.

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace < 9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station. Some folks ran a little more than 17 miles, and some did more. Homework runs are critical. Nancy, Karla, Donis and others are meeting up on veteran’s day for a long run. Remember we have the turkey trot on the 24th, which a watch free 10-miler to assist with pacing. See http://honolulumarathonclinic.org/turkey-trot/

For more good pacing information, see http://honolulumarathonclinic.org/2007/11/21/marathon-pacing-strategy/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

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

The Red Group went out on Sunday with Steve, Lisa, Sven, Jesse, Tabby, Melissa, and Earl for our first 20-mile run. We started at the second beach park, and ran toward Hawaii Kai for a bit before running to Kapiolani to meet the clinic. We had 13 miles at that point, and then ran back out after the talk for a total of 20 miles. It was a great day for running with a lot of clouds to keep it cool. Everyone did a great job, and we ran at about a 9:15 pace for a total running time of about 3:05:00.

Next Sunday we’ll be running 18 miles, meeting up at 5:15 a.m. at the second beach park for anyone that would like to join. The following week we’ll be doing another 20-mile run.

Happy running!

Pink Group by Hao Yang:
(Pace 10:00 – 11:00 minutes per mile)

This Sunday morning, Brysen, Micah, Leslie and Hao of pink group began our last 18ish mile run at 6 a.m.. We ran through Ala Wai and turned around after magic island to listen to Dr. Scaff’s talk. We were joined by Jeff and Bob and three brave Roosevelt high school runners to complete the 2nd half. We run through Kahala Avenue with a total distance of 17.75 miles. Our pace was between 9:30 to 10:30 minutes per mile. Rosie was in NY running the New York Marathon, good luck Rosie!

Next week, we will begin our tapering- 16 miles. We will meet at the clinic location 6am to run 7-8 miles. After Dr. Scaff’s talk, we will run to gas station and back for another 8 miles.

A happy life is a good life.

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

The Silvers did another grueling long run on a slightly overcast and humid day. Don’t sweat it, tapering is around the corner. Your legs should be feeling stronger each week. Listen to your body. Keep banking those miles for a couple more weeks. It’s going to pay off in the end.

Homework: Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can. Target 49 miles this week. Be sure to stretch afterwards and on your rest days.

Tip: Be careful. You should remain injury free with marathon a month away. Take a break from potentially injurious activities like hiking and surfing. There will be plenty of time to do that starting December 12th.

Start thinking about race day logistics. If you live far, will you be staying overnight in Waikiki or at a friend’s house? Will someone pick you up after the race or will you hobble back to the starting line area to find your ride?

Upcoming:

  • 11/13/16: 5th and final race of the Marathon Readiness Series (half marathon). Clinic runners will meet at Waiholo for 16 miles. Early group meets out at Waiholo as early as 6 a.m. and runs to first beach park and back to Kapiolani Park. The not-so-early group starts from Waiholo at 6:30 a.m. and heads to Paki. On the way in please get in Kahala Avenue. The group starting from HQ will run to Trinity Church and back.
  • 11/20/16: 14 miles. Last long run. The taper has started.
  • 11/24/16: Turkey Trot! It’s HMC’s premier event. A 10-mile predict-your-finish race. Register on the HMC website, and bring $7 on race day.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.

Shout Out Corner: Congratulations to Jan who placed third overall in the first Tour de Cure 10K on November 6th! She rocked that course and all for a great cause.

Mahalo to the many donors who gave to my shoebox project! We have received many wonderful donations of school supplies, toys, and boxes. Your generosity is much appreciated and will definitely brighten up a child’s holiday this season. Boxes will be shipped off before Thanksgiving, so any last minute donations should be brought to Clinic on 11/13 and left in the corner by the table, or call me to make arrangements (237-4100).

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

White group runners encountered yet another great Sunday of cool trades. This week’s group was again led by Richard and Richard and joined by Sam and Jessica.

After the group contemplated whether to run the downtown front end of the route or the usual route, the majority decided to go with the usual route out to Nelson’s Oasis and back.

Joining in the run were regulars Elena, Elaine, Hannah, Sirena, George, Mika, Chantel, Ming, Yumi, Kamaile, Darby, and Russ H.

At the gas station, we parted ways with several who had other obligations or were carefully monitoring their injuries.

Although not running with us this week, we were happy to see Debbie on the route getting her 14+ miler in.

Garmin’s stats for this week:

  • 13.75 Miles rounded to 14.00 for purposes of mental motivation and feelings of self-accomplishment.
  • 3.23 Hours
  • 14.45 Avg. pace including water stops and water stop walking
  • 1,578 calories burned

A shout out to Bob who has been our regular leader over the past 8-months of marathon clinic running. We look forward to your return and hope that your work schedule does not continue to conflict with our HMC Sunday runs. You are missed and we look forward to your return.

Last but not least, it was another week without our other steady leader Blair. Blair expressed to me that he misses the group but needs to tend to an injured knee to ensure that it is fully healed before returning to hit the pavement. Blair, the White group misses you as well and sends its best wishes on a speedy heal and we all look forward to your return.

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

We started out with 15 runners this morning. We all agreed that it would be perfect weather to run a marathon today. We were also excited to taper-ha-ha.

Gave tips on practicing Vaseline on your feet for the long miles. It saved me in the pouring rain during Portland’s Marathon last month. Also told the group to run a straight line as possible, don’t’ zigzag because you’ll feel it in your hips later.

If able please sign up for the Turkey Trot on Thanksgiving morning, it’s a great way to check your pace and you may even win a prize.

Beginners:

Green 15’s by Lou Crompton:

Green Team had 12 starting today for our long run of the training year. On future Sundays we taper… next long run will be 2d Sunday of December, but we’re ready and look forward to it. It there was an Over & Above Award, we have 2 nominees: Nelson had the oasis open not once but twice for us… 2d visit was 1.5 hrs. after the first… not only him, but his crew there ready to offer medical advice or just share the aloha… we really appreciated that. Then upon arrival back in the park, we were delighted to find the refreshment table still manned by Scott and Willard about 1230. Did you notice how the food items were neatly arranged and the colors were complementary? Yeah, there was an Architect on duty… So many people have gadgets to track time and distance, but I’ll use the numbers from Kristina who was #2 right behind me today: 18.4 miles in 4 H 37 M for an overall pace of 15.0 m/m – again. Maybe too late for this year, but please consider extending Turkey Trot cutoff time to 2 1/2 hrs… green ones do 10 miles @ 15.0 pace or 150 M. Continue homework of 1 or 1.5 hr sessions… next week we’ll “only” go out for 14+ miles… tapering back.

Da Comment Corner:

Turkey Trot -Pacing Exercise:

Please sign up to volunteer or to participate in the event – Thanksgiving morning, November 24. The “winner” is not the fastest runner but the one who comes closest to their predicted time. I recall in the past, that we had two clinic members who hit their predicted time to the exact second and won the event!! Gobble, gobble!

Tapering!

Just about a month to the big day!! Congrats to all for your dedication and perseverance! Tapering should begin – just maintain – you already have enough training miles in you to finish and do well in the marathon. Also, too late to make up for lack of training – just be happy with what you’ve already done.

See you at the water stops!

Blair