Blair’s Weekly Update 11-20-2016

Doc’s Talk:

Doc was not available so Peter reminded us about our usual to do list – tapering, sunscreen, hydration, etc.

Table Duty:

Thank so much to staffers Evelyn and Gail for the great food and drink. Your generosity is truly appreciated.

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace: <9 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 and ran 20 at about a 8:50 pace. Next week we meet at Aloha gas station at 5:45 a.m. and taper to 15. Hope to see you for the Turkey Trot on Thanksgiving :0)

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

The Red Group went out on Sunday with Lisa, Linnea, Steve, Sven and Jesse for our last 20-mile run. We started by running 13 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 20 miles. It was a great day for running with nice breezes and some clouds with light rain. We ran at about a 9:15 pace for a total running time of about 3:05:00.

Next Sunday we’ll be doing 18 miles starting at 5:15 a.m. from the 2nd beach park.

Happy running!

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

Brysen, Micah, Leslie and Hao of Pink group started a 14-miler at 6:20 a.m. After regrouped at the clinic, we continued our run to gas station and back. Bob, Bruce and Asami joined us for the 2nd part of our run. It was a nice breezy day for a long run.

This Thursday-Thanksgiving is the Turkey Trot 10 miles. Hope you all have a great Turkey run and a Turkey meal! Happy Thanksgiving!

Next Sunday, we plan to meet at the parking lot of magic island at 6 a.m. We will run the beginning part of marathon and back to clinic for Dr. Scaff’s talk (about 7 miles). We plan to loop around Kapiolani park and back to magic island for a total 12 miles. Please feel free to join us!

A happy life is a good life.

 

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

The Silver Group had 13 runners this morning out for a 14-mile run. Silverados chose different points to join the group along the route. The extra early group included Russ, Lee, Kara, Trieu, Cindy, and Nicole, then the early group included Lance, Rick, Paul, and Lynnae. Tuan, Jerome, and Hong joined us at home base, where we met up with Jun L., Melissa, and Henry for a couple of miles before they left us at Triangle Park.

T-A-P-E-R! It’s taper time! What a beautiful word that is so pleasing to the ears of runners. You have worked so hard all season; it is now time to enjoy this tapering period as you scale back your mileage a little each week. The purpose of our runs is to keep the muscles limber. We’re not looking at building muscle anymore. Congratulations on getting to this point! Enjoy!

Homework: Target 30 miles this week. Remain deliberate with your training schedule. At least two times during the weekdays, 10 miles each, with a rest day in between.

Tip: We now want to shift our focus to the mental aspect of running. Focus on your mental preparation and visualization. What will be your strategy for attacking the marathon course? Will you be able to run a negative split? The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

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.

Carl’s Tip for a Fun Marathon: 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:

  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run to get you ready for feasting. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Meet at home base (Paki) at 7:30 a.m. 10-mile run through downtown to practice the first portion of the marathon route, and learn where all the “secret stops” are.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Welcome back to Jen who just returned from her cycling tour in Taiwan and Malaysia. We look forward to hearing about your travels and seeing your pictures.

Be sure to count your blessings this week. You always have more than you think. Happy Thanksgiving! Gobble Gobble!

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

Another Beautiful Day to Run was offered up today and A Strong 18 Joggers were in Top Form. A Big Thanks to Blair whom got up early to give us sendoff speech and final tips for the Marathon is only three weeks away! No extreme sports and do your best not to get injured.

Leading us out of the Park was Guru Sam and Leader Rich. Earlier It was nice to find plenty of open parking spaces and a slow day in the Park. The wind was blowing strong and a few clouds blocked out the Sun in the beginning. The Surf report was blown out chop and rough seas.

We Easily made it up Diamond Head and over to our Triangle Park. Some serious Joggers had us skip the usual pep talk. Just about the Doggie Park, Our Vocal Leader Sam had to let us go and tend to his personal itinerary.

Pace Setter Bob, worked his way up front while earlier he was unusually slacking in the back. On our way to the Gas Station was always pleasant and we got lucky on two red lights.

Sorry to say we lost two more runners, Russell #2 and Hannah. You were appreciated jogging with us and missed! Talking about missing, Lo and Behold… who do we see coming down Kalanianaole Highway but Mika and her young son, George! Heard they got an early start and they looked strong.

Thanks to Leader Rich leading to and from Wailupe Park. We certainly missed Nelson’s Oasis but we are tampering down. Next week, expect only a ten mile run. And if you need more practice. Thanksgiving Day Our Clinic has a Ten-mile race….

We finished our run going down farmer’s road and back up to Triangle Park. This point, we had Leaders Bob, Rich and Jessica. Our regulators were Elaine, Jamie, Chantel, Yumi, Stefanie, Andrew, Shan. Kamaile, Irina, Russell, Richard and Melyssa. A few took off going downhill but glad to say most if us stayed together going back to Kapiolani Park.

The Best Part had to be the well spread out table duty. Thanks to Evelyn and Gail, you two had the best watermelon, tuna sandwiches and special furikake Pretzels. Until next week, do your homework runs!

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

This morning we had 19 excited runner’s start our 12 mile run to Ala Moana to show our meeting place on Marathon morning @ 4:15-4:30 a.m. We continued along the route through downtown, up Nu’uanu Ave. We were able to make a rest stop @ Ed’s office in Cades Schutte Building. Nice clean bathrooms and cold water fountain and air conditioning even if offices were closed, such a treat, thank you Ed. We really missed Nelson’s Oasis and were getting hungry smelling all the food back through Waikiki.

Thank you to Gail, Evelyn and Libby for waiting for us, we didn’t realize we were the last group to return to the clinic start. Really enjoyed the tuna sandwiches, donuts, muffins, melons, clementine’s and furikake pretzels.

Hope to see most of you on Thursday @ Turkey Trot so that you can eat with no guilt. It’s the best run to keep your pace for the first half of the marathon.

We will see everyone on Sundat @ clinic because although it’s a 4-day weekend for some it’s too close to the Marathon and Dr. Scaff has a lot more helpful information before the big day.

Beginners:

Sweet 16’s by Roanne Abe:

Three weeks to go! Are you ready? Fourteen of us met at the park and we all looked ready: Annette, Sylvia, Fran, Chien-Wen, Glenn, Isaac, Pam, Harry, Annie, Yoshiko, Takashi, David, Betsy and Roanne. We went out for 10 miles and although the wind pushed us back going out, it helped push us up the hill coming back.

As we all get ready for marathon day, take time to visualize what you want to see and feel on marathon day — especially during the last 6 miles of the course. What will you see? How do you want to feel? What music and or thought will inspire you to dig deep and finish strong? For me, my rally sound is Beer for my Horses. A fun song to help me focus on the goal instead of how tired I might be feeling.

We have the Turkey Trot on Thursday. It’s 10 miles of fun to guess your time. Come and bring a friend. You can just fellowship during the course and enjoy Thanksgiving a little earlier together.

Homework is to keep your workouts safe and do about 1 hour 3 times this week. We’re in the home stretch, so stay healthy and consistent. The t-shirt and medal are just a few weeks away.

Green 15’s by Lou Crompton:

Most of us drove in to the park thinking we were going to get rained on today, but turned out to be a decent morn… we appreciated the trades and overcast skies. Thirteen of us lined up at the start with guest Harima-san returning again from Japan… he enjoys training with our world renown Green 15 team just prior to marathon Sunday. Tapering down means we only did 12.55 today and #2 slot recorded our official pace of 15.01 min / mile… sure would be nice if the Turkey Trot next year has a closing time of 2-30… that’s our 15.0 time. Thanks to Nelson for being open for our last visit of this training year… and to our lovely ladies for having all the refreshments for us at 1045. Next week it’s only about 10 miles… we could do that moving backwards… keep up the homework and stay safe out there. aloha

Da Comment Corner:

Marathon/Life Quotes:

  • “Life is like a marathon- full of ups and downs that take your breath away” – from Pinterest.
  • “It does not matter how slowly you go as long as you do not stop” – Confucius.
  • “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month” – Theodore Roosevelt.
  • “People who think they know everything are a great annoyance to those of us who do” – Isaac Asimov.
  • “Behind every great man is a woman rolling her eyes”- Jim Carrey.

Turkey Trot -a great way to start your Thanksgiving morning:

The Monday after the Marathon dinner at Gordon Biersch at the Aloha Tower – please sign up on the board – December 12. After the Marathon Picnic – December 18.

See you at the water stops!

Blair