Dr. Scaff gave his year-end talk on preparations, process and completion of the Honolulu Marathon. For first timers, these formulas are “tried and true” and have a 40+ year history of experience and success. Along with thousands of clinic graduates, our lives have been transformed to become much healthier individuals as well as marathon finishers!
Thanks this week goes to Pam and Bob. Bob filled in for Cliff who was out sick.
Advanced Group by David Fitzpatrick:
(Pace < 9:00 minutes per mile)
Hi folks! The advanced group welcomes everyone. We’re ready, and Doc gave a pre-marathon talk. Several points bear repeating: don’t wear, eat, or try anything new on race day. We’re ready. We prepared, and it’s going to be fun. Have a plan A and a plan B and do status checks to see how we’re feeling. Most of this is mental, and feel good about the hard work you put in all year. We have a post marathon party at Gordon Biersch on December 11 and a picnic on Sunday December 17. Please contact Jeff Beard to register as staff for next year. Have fun! :O)
Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)
12.03.2017 Last Sunday Run 8 miles
Today was final fun run day to check some more points on the route for da marathon! Maile, Grace, Miharu, William, Masako, Heidi, Bethany, Anna, Ron, Hannah started last run. So much memories came by in my mind and so proud you guys made it.
Heading to Aloha Gas Station, coming back on Kahala Avenue and finishers line like rehearsal.
Big Mahalo for joining Black Group even though I just started in May. I’m such a lucky person to have these wonderful membersヾ(*´∀｀*)ﾉ
From now on, don’t get injuries or catch cold. You did great practice already, so just keep it relaxing for prepare next Sunday!
Ser you on Thursday at 5 p.m., picking up da packet. If not, Friday carbo loading party at Jack’s house. If still not, see you on Sunday!
White Group by Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)
Very crisp, cool, ideal running conditions repeated itself for yet another Sunday. If the weather repeats itself for marathon Sunday, then we will likely see some personal record setting times!
We were led out of the park for the final time this season by leaders Russ H., Sam, and Richard. They were followed by a loyal following of White Group runners that included: Jaime, Elaine, Neille, Ariel, Elena, Derek, Marina, Scott, Mika, Yuna, and George.
At Triangle Park, Russ H. spoke about our race day prep and expectations. We also decided that we would meet at the Ala Moana restroom from around 4:00 to 4:15 am or so where we can relax and share energy with other white group runners, then casually walk over to the start line. Russ H. provided a few additional tips on using a running light, carrying extra tissue in case of an emergency, and using gloves when applying vaseline. There was also mention of being aware of discard trash bags, clothing, and other miscellaneous rubbish on the route, as it can pose a trip hazard.
Congratulations to all of you on your hard work and perseverance! Your diligence and HMC training has positioned you to successfully finish the marathon; now it is just a matter of how fast you want to finish. As Dr. Scaff mentioned in his talk, stick to your plan and you will be successful.
For first time marathon runners, after you finish the race, don’t forget to partake in a malasada and banana at the tent near the parking lot. The tent with finisher’s shirts is smack dab in the middle of all of the tents. There is usually a souvenir tent that sells most of the running souvenirs, etc. and is usually kept up for an additional day following marathon Sunday. This year’s clothing sponsor is Vicente. I am excited to see what this designer has to offer. Walk around, relax, and enjoy the moment. You have definitely earned and deserve to enjoy yourself!
There will be a final short 4-mile run on the Sunday following marathon Sunday. For more details, please check the HMC website and/or this newsletter.
See you on all bright and early on Sunday!
Blue Group by Val Ogi:
(Pace 12:30 – 13:30 minutes per mile)
There were only 10 of us in the Blue Group this morning. So nice to see Leader Andy for a walk and letting us know he’ll start with us Marathon morning. Most of the group finished our 8 miles under 12-minute pace. My bad we’re already excited. I told members the importance of keeping your pace and holding yourself back when the fireworks start. Jack’s graduation speech was so touching. I know the Blue’s will run a great Marathon! See you race day, most Ewa bathrooms at Ala Moana Park.
Sweet 16s by Annette Hayes:
Dr. Scaff gave the final instructions to prepare us for the Marathon. Thank you, Dr. Scaff and Donna for your support and dedication to the Marathon Clinic. Today, thirteen Sixteens did a “short” 8-mile walk. We were joined by our friend, Koga, from Japan. The weather was perfect for walking. We are hoping for another perfect day next week. Our group will be meeting next Sunday at Ala Moana Beach Park, at the bathrooms Ewa of the tennis courts, at 4:30 a.m. We have trained a long time for this. You are ready!
Thank you Pam and helper Bob for the onolicious mini quiches and oatcakes. Made with TLC.
Green 15s by Lou Crompton:
You can tell it’s going to be a long talk when Dr Scaff uses notes… but they are to assure he includes all those important points and helpful hints (and the same jokes). Really appreciate all his directly applicable info. Let’s recap weather – 3 wks ago bad weather, 2 wks ago good weather, 1 wk ago bad, and today good… so with that cycle, what is in store for next Sunday? We go – rain or shine. Green Team meets at AMSC SW1J at 0430. We’re going to finish at 6H 34M avg so we should form up under the purple banner [6-30+]. Today for a last tapered route our 22 person crew only did 7.5 miles, but that included jogging up the Kilauea Hill @ KCC, a pass of AG and a return via our usual 4W stop & Kahala Ave. (just because they are tough and that’s how we’ve been training since March) in a time of 1H 49M or 14.5 pace. Our newbies are so changed in fitness from Day 1 – it’s like night and day. Our fearless leader likes to single out 1 green one each year and reward that person with an award… our 2017 recipient is SuperGirl Emma… she is 10 yrs old! Our walks / jogs started at 3.7 miles up to a max of 18.6 mi and this little girl not only matched the adults, she often sprinted to the finish. Geez, when I was 10 I was skipping around the school playground at recess. Photo atch is of SuperGirl Emma with her “trophy” at home with mom Allison (also a green team member). Mahalo plenty to Pam who filled in hosting table duty … great spread with almost no notice. Hope to see many of you at the carbo loading party and then next Sunday for the long run. Aloha.
Doc’s Carbo Loading Party:
Friday, December 8 at Doc’s house from 5 – about 8:30 p.m.
Gordon Biersh After Marathon Party:
Monday, December 11 starting at 6 p.m.
Post marathon picnic:
Sunday, December 17; 7:30 Potluck; participants can go for a short run then back to park for picnic.
The clinic will not be sponsoring a finisher’s tent (due to cost), but participants are welcome to refreshments for $15 and massages for $15 at the Mid Pacific Road Runners tent.
Da Comment Corner:
Have an incredible experience in the marathon and accomplish all that you’d like to accomplish. Enjoy the experience and see you all at the finish!
See you at the water stops!