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Blair’s Weekly Update 11-23-2014

 Doc’s Talk:

Dr. Scaff spoke about tapering, the Turkey Trot, and the Carbo-Loading Party (the Friday before the marathon).

 

Turkey Trot: 

Runners wanted! The Turkey Trot takes place this Thursday – a great event to practice one’s pacing for the marathon! HMC sponsored Turkey Trot - Nov. 27, Thanksgiving Day; registration online or at the start; cost $6 online or $7; same day registration starts around 6:30 a.m.  Remember, the mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.

 

 

Table Duty:

White group Leader Bob Choate made it a family affair as his daughter, Krystal, husband Justin, and his son, John, with girlfriend, Sophia helped Bob at table duty. Even granddaughter, Ayla was there to assist. Thanks Bob for the great homemade brownies, fresh oranges, PBNJ sandwiches on different types of breads, and assorted other goodies. The ice cold drinks were great as well. Much mahalo, Bob and family for your generous efforts! Bob also wanted me to mention White group colleagues Jessica, Richard and Blair for adding and helping at his table.

 

 HMC bob's lei (2)

 

Bob with his “towel lei” courtesy of Jessica. (Bob always carries a towel on an elastic band clipped to his pockets. It always seems to unclip and fall to the ground right at Diamond Head; now no excuses).

 

  

Group Reports:

 Advanced Group by David Fitzpatrick:

(Pace < 9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 18-22 today at about 8:30 and caught doc’s talk. Meeting next week at the 2nd park on Hawaii Loa road at 6:15 am for a 14 mile taper run. Just a reminder to run easy and don’t get injured. Folks are feeling good and there is a temptation to overdo it.

 

 Pink Group by Stephen Cole:

(Pace 9:30-10:30 minutes per mile)

The Pinks went out with a total of 15 runners, including: Rosie, Steve, Steve, Lisa, Joe, Tabby, Earl, Miki, Kozo, Grady, Liam, Michael, Dave and 2 of Rosie’s friends.  We did another 20-mile run starting at Hawaii Kai, doing the 2-mile loop, and then running in for the HMC talk and back.  It was a great day for running, with cool temperatures, but at about 9:00, the sun came out strong and it heated up!  Below are the stats for the run:

 Distance: 20 miles

Overall time: 3:50:30

Running Time: 3:09:41

Running Pace: 9:40 minutes/mile

 Next week, we will be doing the front part of the marathon course, starting from the HMC meeting point at Kapiolani Park at 5:30 am.  It will be a shorter run, about 10-12 miles or so, and is designed to familiarize everyone to the course route.

 Happy running, and we’ll see you then!

 

Grey Group by Ron Alford:

(Pace 10:30- 11:30 min. per mile)

Six Grey Group runners including Andy, Ron, Lance, Mindy, Yukari, and Rob, started a 14 miler from the park on this hot, humid Sunday. This will be Yukari’s first marathon so at Triangle Park Andy spent a few minutes sharing some tips about running the marathon – start out slow, nothing new on race day, and so on.  Lance dropped off early and Mindy turned around at the Aloha Gas Station leaving the rest of us to cruise on out to Nelson’s Oasis and back to the park at an average 10:56 pace for the entire route.

We are truly into taper time now so next week we will do the front part of the marathon route at a leisurely pace and point out important spots such as the start line area and the meeting place for the morning of the race.

 

Silver Group by Lynnae Lee:

(Pace 11:00 – 12:00 min. per mile)

Alberto, John, Tony, and Lynnae guided a group of 16 Silvers through Waikiki and downtown, pointing out significant landmarks important for marathon day. Silverados were out in full force today, including: Carl, newbie Paul, Melissa, Amanda, Koko, Hiroshi, Moon, Kim, Scott H., and Horacio. We also welcomed newcomers Nicole and Trevor. Nicole recently completed the Disney Half Marathon, and Trevor came up from the White Group. We had 5 newbies to the Honolulu Marathon (Scott H., Melissa, Amanda, Trevor, and Paul), so we were glad to share all of the excitement of the marathon to help settle some early marathon jitters. The day started out cool, but it quickly got hot, so we adjusted and made more stops for water. All Silvers were happy to finish this longer than anticipated run (~12.5 miles). Good job everyone; you’re all marathon ready!

HOMEWORK [mandatory]: Taper, taper, taper. Enjoy the taper. Dr. Scaff says the marathon is already in you. Our goal now is maintenance, so in addition to Sunday, 2 runs of one hour each is sufficient. Decrease your weekly mileage by 20% each week. Avoid unnecessary risks and sick people. Begin mental preparation.

Running Tips: We’re into the home stretch of our marathon training. Gone are the days of aching muscles…till race day, at least. I’m so proud of how everyone has come along. You’re all super strong (I sometimes find it hard to keep up), and I know several of you have successfully overcome challenges during your training this year. Hopefully, everyone has addressed their running issues (ie. attire, gear, tummy or foot issues, etc.), otherwise you’ve got to figure those things out pretty soon. Enjoy the tapering period. It allows the muscles to rest and rebuild in preparation for race day. Now’s the time to think about goals for your race – are you trying to set a personal best, or just trying to finish without injury? Hoping to “waltz” into work the day after without needing a walker? Reflect on what brought you out to the clinic in the first place. Keep everything in perspective, and you’re sure to have a great marathon experience.

*UPCOMING [less than 3 weeks to the big day!]:

11/27 – Gobble gobble…Turkey Trot, 630 am, $7. Advance registration on the HMC website ($6). Please support HMC’s premier event. Invite your friends and family. It’s a great way to prepare for your Thanksgiving feasting. And remember, you don’t have to be fast to win. Door prize donations welcome; give them to Val that morning.

11/30 – Last 10 mile run along the front part of the marathon course.

12/7 – 8 miles, including Kahala Avenue to visual your marathon finish.

SHOUT OUT CORNER: HMC welcomed a new member to its ohana this past week. Jimmy & Izumi welcomed their little runner into the world just days after completing the Val Nolasco Half Marathon. Little Koya already covered 111K (69 miles) in utero, so he’s certain to become a marathoner at an early age! Congratulations to the proud new parents. Next season they’ll be running with a stroller. J

Happy Thanksgiving! Recount your blessings. There’s so much to be thankful for.

 

 

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

Guru Sam, Jessica, Richard, Dwight and Blair led 23 runners through the front part of the marathon and back – roughly 12 miles.   We passed through Waikiki, Ala Moana Beach Park, the Ward area (our marathon morning meeting place and starting point), Restaurant Row, Aloha Tower, Downtown, on to Kapiolani Boulevard, then back onto Ala Moana Boulevard, through Waikiki again, then “home”.

Erica, Elena, Scott, Stan, Quen, Elaine, Monica, Melissa, Russell, Danele, Jade, Jaimie, Jin, Christine, Attila, Eric, Hannah, and Tomoko took part in the morning jaunt. Great job!

The Turkey Trot is on this Thursday – registration opens around 6:30 am. Thanks to the White Group members who signed up to volunteer for the water stop at Triangle Park. (See you guys at 6:30 a.m., Kona coffee afterward)

Happy Thanksgiving everyone!

 November 27:   Turkey Trot (10 miles)

November 30:   10 miles

December 7:      8 miles

December 14:    MARATHON!!!

December 15     Picnic

  

 

Beginners:

Buff Walkers by George Ushijima:

We walkers did our downtown route today. There were 6 of us starting our route to downtown and back. We saw the start line the bathrooms, including helpful hints about the line for the loo. Where to watch the fireworks and how to start. We kept our pace very slow and steady as this was a very informative walk. After going down Ala Moana, we took a turn at Nu`uanu and then a right down King Street. We passed Iolani palace, where the first water stop will be and continued on to Kapiolani making the turn on Piikoi. We turned left onto Ala Moana and headed to Waikiki. We got to Kalakaua and reached the Hyatt. At that point we turned back. We got to our cars and met Roger for breakfast at Big City Diner. What wonderful day. Next week, the bulk of our group will be meeting at the gas station in Kahala and hoofing it in to hear the talk. They will meet at 6 am, to make sure they get to the talk on time. Walkers my meet them there. After the talk they will head back to the gas station making it 8 miles for the day. George will not be there as he will be traveling, but will be back in time for the Marathon. Susan will be writing the next walker note next, so we will all look forward to that. Keep on Walking

 

 Sweet 16’s by Roanne Abe:

Deja Vu!  The hot weather was back and it took us back to July when we did 10 miles.  So we did 10.5 miles today.  This time though, it was A LOT easier.  Fifteen of us trekked off today and enjoyed the beautiful views of Diamond Head and the wonders of Kahala Avenue (You can still see the beach at times from the road).  Annette, Sylvia, Dan, Lynn, Lynn2, Linda, Yukiko, Noreen, Macy, Carmen, Chris, Isaac, Gloria, Cliff and Roanne.  Our pace was about 16:30 min/mile and we could even finish all the word puzzles today.  The heat had no effect on our brain power.  Next week, we’ll go out for an easy 8 miles. Should be lots of fun.  Reminders: Just focus on staying healthy and injury free.  No new sports/fitness programs.  Those can all wait until after December 14th.  If you need to put your energies to use, think of ways to get your picture taken along the marathon course.  Practice that camera pose so you’ll be ready come marathon day.  Also, the Turkey Trot is this Thursday.  It will be a good way to eat guilt free with your family.  Today we burned about 800 calories (that’s gotta be more than 2 slices of pumpkin pie)! Keep Safe and see you on Thursday and or Sunday!

 

  Green 15’s by Louis Crompton:

Dr. Scaff mentioned the unfortunate thing that happened to one of our people – out for a little jog Thursday and suddenly something pops behind the knee… no more jogging, no more walking.  Bummer.   After training together since March, you know to avoid the uneven sidewalk and don’t play in traffic, but it’s almost impossible to avoid a freak accident like getting hit with falling space debris or feeling something go pop on a routine homework exercise.  Eight of the faithful showed up today for a quick Sunday stroll through a smaller countryside…   only 12.3 miles today for the green people, but Scott, Akiko, and Willard finished almost touching hands in 2H 56M….   that’s not 15 m/m, but that was the comfortable pace the front of the pack future staffers wanted to do over the shortened distance… turns out to be 14.3 min / mile overall.   We know to start out slower on marathon day, maintain our normal 15 pace and finish in 6 1/2 hrs.  Our other members finished in our more usual 15 range – good job folks.  Green Team will probably finish the marathon in the 6H 25M to 6H 45M range again this year.  This was our last visit to Nelson‘s Oasis…nice sayonara party out there … then we returned via familiar turf called Kahala Ave.  Our appreciation to Bob etal for the munchies back in the park.  Next week we’ll try to find a route even shorter than today… wow, that’s short!    Don’t forget to sign up to win a prize at the Turkey Trot.  Aloha

  

 

Da Comment Corner:

 Turkey Trot – Thanksgiving morning:

Runners needed. A very good way to start your festive morning!

 

 Nelson’s Purple Oasis:

Purple Staff Leader Nelson Shingano and his crazy fast Purple bunch are responsible for the always needed “Oasis” at the second beach park. Please remember that Nelson and his “gang” do this voluntarily, without any financial reimbursement or need of accolades – strictly from the goodness of their heart.   We are very fortunate to have such incredible and thoughtful people!!

Please thank them for their generosity!!

Sincere apologies and I can’t remember everyone’s name – but generous and talented runners such as Marsha, Henry, Lorna, Tim, Dean, Carol, Melissa, are a few of these benevolent Purples.

Thank you!!!

 

  

Carbo-Loading Party Dr. Scaff’s annual get together is slated for Friday, December 12. Please pick up invitations at the clinic for more details

 

 The After Marathon Dinner @ Dave and Busters – December 15, 6:00 p.m.; cost $30. 

Please sign up on the board.

 

Clinic Picnic- the Sunday after the Marathon, December 21th:

Bring in your latest gourmet offerings and this year’s marathon experience with your fellow runners. Enjoy each other’s company as everyone basks in the positive glow of a/or another completed marathon.

  

Giving Back:

If the clinic has helped you in anyway, a good way to give back to the clinic is to help other runners in their marathon quest – volunteer to be a staff member next year and carry on the Honolulu Marathon Clinic tradition! Reflect on your marathon training experiences and give back!

By the way, please do not forget to thank your staff leaders for all of their efforts. Many leaders slow down to lead their groups or try very hard to stay in tune with their group so they can lead.

 

Happy Thanksgiving!!

 

See you at the water stops!

 

Blair

 

Blair’s Weekly Update 11-16-2014

Doc’s Talk:

Dr. Scaff did a talk on the positive effects of beer (ale, to be more specific) for our bodies. Tapering and the carbo loading party at his house the Friday before the marathon were also mentioned.

Table Duty:

Thanks to staffers Rachun, Robert and Henry who set up a fantastic spread every year for us. Why go to Halekulani when you have just as great a food experience here at table duty? The veggie sandwiches with the cooked-as-you go poached eggs were a gourmet delight. Thank you guys for always sharing your generosity and culinary creativity! Continue reading

Blair’s Weekly Update 11-09-2014

Doc’s Talk:

This morning Dr. Scaff assured us that we have taken care of our physical training—and that it is time to concentrate on our mental training: the grit which will get us across the finish line. From now on we need to maintain our level of fitness and not do anything risky leading to injury. He spoke of the upcoming Turkey Trot and how important it is to predict our pace. Knowing our pace will allow us to run the Marathon with a negative split: finishing the last half slightly faster than the first half.

Table Duty:

Thanks to staffers Lynnae and James for doing such a great job at table duty! Continue reading

Blair’s Weekly Update 10-28-2014

Doc’s Talk:

Guest speaker, Dr. Fine gave a great talk on marathon readiness and about “associative” (internal, mental) factors related to running a marathon.

Table Duty:

Table duty chair Stephen and wife Debbie kindly filled the “table void” today. Much mahalos for your efforts. Your chili with hotdogs and rice was delicious!   Also, the rest of your “menu” were perfect!

Thank you for your generosity!

No Clinic!

No clinic next week due to the Susan Komen Race. Please check your group reports as to your meeting place and times. Continue reading

Blair’s Weekly Update 10-12-2014

Our Final Bus Run:

Thanks to everyone for showing up on time and being so orderly. We had 105 runners loaded up on two Robert’s school buses that went out to two different stops. Kawaikui Park (2nd beach park) and the Makapuu Point lookout were the drop off points where everyone started their journey. Thanks to all of the members who generously gave more than the bus fare of $3. The clinic truly appreciates your generosity!

Thanks to Purple staff leader Nelson and his gang for the OASIS at the second beach park; it was much needed and very much appreciated today! Continue reading