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 is a very informative talk with information that can make the difference between a problem run and a successful marathon.
Thanks to Dr. Cliff for taking care of the table duty today! The drinks and food were greatly appreciated!
Advanced Group by David Fitzpatrick:
(Pace <9:00 minutes per mile)
Wow, this year has flown. We are well prepared for the race, and you should feel great. Doc Scaff emphasized several key points on Sunday:
- Don’t wear, eat, or try anything new on race day;
- Plan your race – don’t go out too fast;
- do a mental check every five miles – if something isn’t right don’t be shy about moving to plan b, a slower time; and
- Hydrate during the race and use whatever nutrition you are used to from long runs.
- The last 48 hours are important. Sleep well this week, particularly Friday night. Eat comfort
- I find getting to the start a little early helps. Several of us are going to meet at Ala Moana beach park marked in green on the attached map around 4:15 am. It sounds early but isn’t.
I’ll close with a few Frank Shorter quotes:
Experience has taught me how important it is to just keep going, focusing on running fast a relaxed. Eventually it passes and the flow returns.
I admire runners older than I – they are now my heroes. I want to be like them as I grow older.
Have fun :0)
Red Group by Steven Cole:
(Pace 9:00- 10:00 minutes per mile)
The Red Group went out on Sunday with Steve, Lisa, Earl, Linnea, Melissa, Jesse and Jimmi 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.
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 minutes per mile)
The Silver Group ran 8.5 miles at an average pace of 11 minutes per mile today for its last training run of the season. Alberto and Lynnae led a group of 13 runners out to Magic Island and back with a marathon-finish at the statue of Queen Kapiolani. The group included Kara, Sandy, Melissa, Terry, Trieu, Tuan, Rick, Russ, John T., Jun, and Carl. Sandy, a newcomer to the group, is actually a seasoned veteran with ~20 marathons under her belt. She recounted the days when the marathon only cost $10 and finishers only received an apple and a cookie! My how times have changed, and all for the better. Finisher malasadas…yummy.
The marathon is up next. Doc gave a very informative and comprehensive talk about final marathon preparations and strategies. If you missed it or for more information, please see “Your First Marathon” by Dr. Scaff, which has an excellent summary of what you need to know for this week.
Final Preparations (Oh my gosh, marathon’s next week!!!): 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 strong this coming week. Avoid sickies. Embrace your inner germaphobe! Relax and take it easy on your last two homework runs. They should be slow and easy, one-hour runs to remind your muscles what you expect of them but not stress them out with a fast pace or strenuous hills. A Friday run is optional if needed to keep limber (1-3 miles only). Enjoy your carbs this week, but take it easy on Saturday. Don’t eat a big meal for dinner because you may find you’re too nervous on marathon morning to “get rid of it.” Don’t run too fast to let all the cool things at the marathon blur past you. Take in the sights, sounds, and energy, but ignore some of the smells. Nervous runners packed in at a starting line won’t ever be a Febreeze scent.
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: Tuan, Cindy, and Hong. See you at the HMC finisher’s tent! And remember, do not sit down until at least an hour after crossing the finish (to allow yourself to be able to stand up again).
While the marathon is experience is really all about finishing, those curious about possible finish times should check out the McMillan calculator [http://www.mcmillanrunning.com]. Just enter in your time for a known race distance and it will compute a projected marathon time.
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). Time goals are good, but remember that your race is more than just a bunch of digits. 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. Carry a sealable sandwich bag to use as an ice pack down the home stretch. 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 8-10: 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 9: Carboload party. RSVP to Donna for headcount. See how different everyone looks in regular clothes and without sunglasses. Sleep early!!!
- December 10: 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 11: MARATHON!!! 5am start. 4-430am meet up at Lynnae’s office. (Call 237-4100 daytime for directions.) 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. Don’t forget your medal and finishers shirt.
- December 12: Pick up your certificate at the convention center. HMC Celebration, 6pm @ Gordon Biersch, pay your own.
- December 18: Short recovery run and HMC Picnic, for $1 and an entree. Show off that finisher’s shirt – big photo opportunity.
Silverrado 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 2017! Special mahalo to Paul, Carl, and John L. for stepping up to help lead and take care of the group in 2016 – it’s really been a team effort.
The runners-high moment: Getting to train with a bunch of awesome people for nine months of the year, or more. Silvers rock!
Get ready for Silverado Off-Season Running for fun and fitness. Email LynnaeLee@nullyahoo.com to be added to our email list. Possible jingle bell run TBA.
Shoebox Report: A big mahalo to the many HMCers who donated shoeboxes, school supplies and other goodies for Lynnae’s holiday shoebox project. There were close to 70 boxes packed this year that are en route to children in Nepal, Singapore, and the Philippines. Thank you for helping to brighten the lives of deserving children this Christmas! We’ll start collecting again next March.
White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 minutes per mile)
A group of about 20 runners ran a nice 8-mile loop to cap off our training. Before the run, we went over further details for marathon morning and mentioned to take it easy for the rest of the week. Also, reminded everyone to attend Dr. Scaff’s carbo loading party on Friday, the Post Marathon dinner, if so inclined, and the Post Marathon Picnic the next Sunday! Friends and family invited!
Stay tuned – Guru Sam is also planning a special “White Group” party at his house on the Friday after the marathon. More details to follow on White group Facebook.
Congrats to all of our members for their patience, discipline and perseverance throughout the year! Thank you all for your friendship and camaraderie during the past nine months. It was an incredible pleasure! As Guru Sam states, “you are all successful as runners which further translates to success in life! “
Enjoy your marathon!!! (And, let’s compare notes afterward.)
Green 15’s by Lou Crompton:
Good info from Dr. Scaff – interesting that he always gets some chuckles from the same humorous anecdotes… scares off anyone from using the bushes. And great gesture by Nelson in donating his deserved gift to the HMC… Thankfully we didn’t have to jog in pouring down rain… even drizzle held off until we were on the way home. Green team had 14 [ including first timer Ryota ] as we set out for our last session of the training year – a trip of 7.8 miles. We jogged the hill going UP Kilauea by KCC… visited our friendly pooch Bailey… and searched in vain for any cool spot or trades on Kahala Av… and did our last trial sprint and wave for the finish line along with Val‘s speedy group. We are ready for Sunday! By the time we got back, we may have had differing paces on our gadgets, but we were “approaching 15”. Our collective mahalo to Cliff and others for the refreshments – wow, home made brownies for our last training session – what a nice way to finish. Do a little training during the week but STAY SAFE. Remember the Carbo Loading Party at Doc’s hacienda in the hills – you may not recognize some folks you’ve been spending your Sunday mornings with. Green ones will assemble at 0430 at AMSC wearing our HMC shirts, then meander up to the start line with some new friends and begin our marathon as fireworks are still blasting in the sky… and we’ll finish in 6-35 with our 15 pace. You can go faster if you have a free meal wagered… Have a good run… aloha.
Da Comment Corner:
You Are Ready!
Have confidence in your abilities; you are ready and trained for Sunday’s challenge! Have a great MARATHON and see at the finishers’ tent!
Doc’s Carbo Loading Party on Friday, Dec. 9th. Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”.
MARATHON!!! – DEC. 11; 5 a.m. start; please check with your group leaders as to your meeting place.
The After Marathon Dinner @ Gordon Biersch (Aloha Tower) – December 12, Monday, 6:00 p.m.:
Trade “war stories while having a great time! Cost $30.
Clinic’s “After the Marathon” Picnic Dec. 18th.
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.
Have a Great Marathon!!