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Blair’s Weekly Update 03-19-2017

Doc’s Talk:

Two/three one-hour “homework” runs during the week are the foundation of Doc’s phenomenal and everlasting program which originated over 45 years ago. And, Doc talked about why we run for an hour or more. Over 200 runners were on hand to listen to Doc’s always motivating comments.

Shoe Talk Two – March 26:

Our second Shoe Talk will be at the Running Room starting at 9:00 a.m. This week’s talk is geared toward the more experienced runner but everyone is invited. Discounts on shoes and other items at the Running Room will be available to attendees. Manager Gaston is an excellent speaker who is very knowledgeable about the subject.

Table Duty

Thanks so much to our always gracious and generous Grey group leader Lynnae and fellow staffer Kristine for putting on an incredible array of goodies at our finishers’ table. Much mahalo!

Group Reports:

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

The advanced group welcomes everyone. Our goal is to run nine minutes per mile and faster, for a four-hour marathon. We did about 10 today. Next week we meet at the Aloha gas station near Kahala Mall at 6:30 a.m.

The Pink Group by Rosemary Adam-Terem
(average 10-10:30 minutes per mile)

We wanted to be sure our members could get to the shoe talk today, so we met at 7 for a two-mile loop of the zoo and park, came back to hear Dr. Scaff’s talk, and then ran clockwise around Diamond Head and back to the park. The new KCC Culinary Institute is finished and there is now a wonderful extension of the Brian Clay pathway, complete with water fountains.

We had about 12 people today, most from last week, plus leaders Kozo and Henry, and new member Kara who is speeding her way through the HMC groups!

Next week, we will do the same thing. Kozo has agreed to be the group leader and will stop in time for runners to get to the second shoe talk.

The week after that will be April already! The group leaders may choose to extend the Sunday run to 7 or 8 miles, and may also want to start early as it is now getting hotter.

Our 6-miler came out at a perfect 10! Keep running to pace, and don’t be tempted to go out too fast.

Two homework runs of at least one each during the week will build the base

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

The Silver Group ran with cool trade winds and blue skies on our second Sunday of our new training season. One of our leaders, Lynnae was on table duty today, so Alberto led a group of 18 runners on a 6-mile course at an average pace of 11:30 minutes per mile. The group included a lot of new faces that we’ll hopefully get to know as we continue to train together. Returning Silverados included Melissa, Koko, Speedy Joe, Lee, and Carl.

We begin the season with a large group of runners, which is great to keep you motivated and make the miles go by easier. However, we take up a lot of space on the sidewalks and roads also being used by walkers, bikes, strollers, dogs, and a few chickens at times. So, we need to be courteous and share the road by:

  • Running single file when others are coming from ahead of or behind the group;
  • Keeping the bike lanes clear, especially when you’re running in the direction of traffic; and
  • Moving off the main route when we stop for water.

Tip: Keep your training reasonable and consistent. If you’ve taken a long break from running then take your time building the miles in your two to three homework runs during the weekdays. For now, just concentrate on staying out there for 1 hour each run at a comfortable pace. Do your best not to miss homework days, and your long runs on Sunday will be much more comfortable.

The runners high moment: Realizing that you can eat something tasty without guilt after you’ve done a long run. You need to replace those calories you burned off and accommodate recovery.

Upcoming:

  • 3/26/17: Shoe talk at the Running Room starts at 9 am for those who want to attend. There will be special discounts that day, so be prepared if there’s gear you need. We’ll do a 6-mile run.
  • Hapalua runners: 3/26 should be your longest run before race day on 4/9. A 4-mile warm-up before Clinic starts should get you the miles you need. Meet at Paki, 6:45 a.m.

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

Great training run weather!! Brisk, cool, comfortable trades!!!! A good size White group made up of a whole bunch of familiar faces as well as a few new faces took on the second training day of the year. Steadfast leaders included Blair, Sam, Richard, and Jessica, who once again took us up to Triangle Park around Diamond Head and back to Paki Pavilion (approx. 4.10 miles). A few runners seeking some additional miles and who were up for the challenge circled counterclockwise back to Paki (5.00 miles).

Returnees included Elaine, Elena, Jaime, Debbie, Sara, Malia, Mika, Liane, Quin, Russ H. and, Georgette. We were also very fortunate to have former training partners Nick and Liat share some of their valuable vacation time with us. We welcomed Scott (Silver group runner), who returned to the clinic after a three-year hiatus and didn’t break stride at all!!! Very impressive!! There were a few newcomers whose names I failed to obtain; my most sincere apology!! I will make sure to get it the next time. In the upcoming weeks, we continue to be hopeful to see returnees like Bob, Melyssa, Monika, Lisa, Shan, Yumi, Kamaile, Marissa, Dwight, Chantel, and welcome newcomers that are starting their training regimen. The White group will run anywhere from 12:00 to 13.00+ minutes per mile. We try as best as possible to stay together as a group and support each other through those times when the only thought on one’s mind is to stop and walk….

Blue Group by Val Ogi
(Pace 12:30 -13:00 minutes per mile)

This morning we had Dave former Blue Leader who moved to Germany back for 1 week yeah! We had 25 eager runners do 2 loops around Kapiolani Park and the Zoo to make our 4-miler. Thank you for allowing me to do this flat run as I was recovering from a 5-mile hike up to Wiliwilinui Ridge yesterday. Next week we will run to Running Room on Kapahulu for the shoe talk for our first-time marathoners. Bring extra money or credit card for purchase of our clinic logo merchandise and if you purchase items @ Running Room they will give you a 20% off shoes and running apparel. If you don’t find something on Sunday, if you sign up you will be allowed at least 1 more day before the Marathon to use the 20% off.

Beginners:

Buff Walkers by George Ushijima:

Sorry, we missed the first letter of the year. Hard to get into the habit again, like training for the next Marathon. Last week we just did twice around the park for easy introductions. This past Sunday it was a trek to the Running Room for our annual shoe talk. Much was learned about the equipment, like shoes, we use for the effort to completing the Marathon. We should all be doing our homework. A schedule of this can be found on this link:

http://honolulumarathonclinic.org/ability-groups/beginner-group/

Please remember to register for the Clinic and do your homework.

Keep on Walking!

Sweet 16’s by Annette Hayes:

We had a mix of familiar and new faces as we continue our journey toward better health. Our path took us around the park and the zoo. That gave us enough time to make it to the Running Room for the shoe talk. Even if you have heard this talk before, there is always something new to learn. Hope you signed the roster, so you can get advice for the best shoe for your feet, as well as a nice discount. If you missed the beginner’s shoe talk, there is another one next week.

On our walk, we passed several food establishments. The smell of food was enough to remind us why we run/walk—so we can eat!! Don’t forget to do your homework this week: 2 more days of walking at least 1 hour each time. Remember also to drink water before you get thirsty.

Now that we have new shoes, a new Marathon Clinic shirt or hat will round off the outfit. Merchandise will be available again next week before the start of the clinic.

Green 15’s by Lou Crompton

Welcome to all… nice size crowd for our first HMC session and lots of new faces. I’d like to add a personal note to Dr. Scaff’s and Peter’s safety cautions – one of our staffers was missing today… grazed by an errant bicyclist Friday! Cars & trucks are dangerous, but you have to be wary of bikes too. When we broke out into our subgroups, the Green 15 pace group had 26 today… instead of meandering around the park with the Ekiden sharing space, we headed up Monsarrat to go have a drink of water at Kaimuki Middle School… overall 3.75 miles. As we reached the top of the “mountain” our 1 mile time was 15.07… the 15 group strives for moving and overall pace in the 15 min / mile range. Our finish time was 58 minutes for an overall pace of 15.4 m/m. Excellent job by 25 participants… yes, we had 1 drop out going up Monserrat. But we train for the December marathon starting on Day 1… tough love by our old retired military pacer. After a couple months we’ll all enjoy our hill work… DH won’t even phase us. We already can see a marathon finish time of 6h 35 – 45 m. Many of today’s folks promised to come back next Sunday, but we have space for more if you want to finish with us… join the Green 15. Next week is Shoe Talk – ATTEND – you learn a lot and you get a promise of 20% off future shoe purchases. Aloha

Golden 14’s By Dean Takashige:

Welcome to start of the 2017 Honolulu Marathon Clinic. We had a great turnout, with lots of smiling new faces. The golden 14s started with a group of 20+ with at least half being first timers or runners that have not been with the clinic for a number of years. We will be reminding everyone of the basic rules of the road. hand signals for single file. we are stopping, and danger or hazard ahead. Since the route was flat and the running surface smooth this was a good way to start. This was an alternate route since the Ekiden was taking place. Normally we run twice around the park for the first couple weeks.. but this year will be different.

Next Sunday is the Shoe Talk at the Running Room. Our run next week will be around the park and to the Running room. Reminder to sign up online. go to honolulumarathonclinic.org => Sunday clinics => 2017 registration form and register yourself for the 2017 clinic.

Sunday we ran 1 hour and 16 mins, 4.1 miles and burned about 426 calories. Remember to do your homework, 2 times during the week for at least an hour. See you on Sunday!

Da Comment Corner:

The Fast and the Furious or Non Mutant Ninja Turtle?

Although one might be feeling ebullient and psyched from our recent marathon success, an easy transition back into marathon training mode (LSD – Long Slow Distance running) might be more effective over the long term. Take it easy; nurture our bodies; “understand” our bodies; enjoy our runs!

See you at the water stops!

Blair

Blair’s Weekly Update 03-12-2017

Doc’s Talk:

Doc welcomed everyone back and summarized how and what our 45-year-old clinic is all about. Approximately 200 runners were on hand to listen to Doc’s always motivating comments.

Shoe Talk – March 19 and March 26:

Next week, March 19, our always informative shoe talk by Running Room manager, Gaston, at the Running Room will start at 9:00 a.m. As many of you know, shoes are the most important part of our running “arsenal” so much attention should be focused on them. This week’s talk is geared toward our beginners while next week’s talk for the more experienced. Everyone is invited to attend either one or both. Discounts on shoes and other items at the Running Room will be available to attendees.

Group Reports:

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

We ran about 9 today, with some folks going about 12. Next week we meet at the Kahala Aloha gas station at 6:30. :0)

The Pink Group by Rosemary Adam-Terem
(Pace 10-10:30 minutes per mile)

We had 11 runners today, many returning to the Pinks after the break, some moving up from other groups, and some new to the clinic. Welcome to all!

Leaders Hao and Rosie ran with Rick and Richard, Michael and Michael, Arleen, Jeff, Bruce, Lorna, and Unyong on the 10 route. We averaged a perfect ten running pace and hit all the water fountains on the way. We talked about the function of the LSR – long slow run – building the base for endurance running and learning to listen to the body’s cues while holding down the pace.

Next week Hao has table duty and the first shoe talk is at 9:00 a.m. at the Running Room on Kapahulu Avenue. Aimed at beginners, attendance at this informative talk will score you a handsome discount on shoes. The talk for more experienced runners is a week later. Same great benefit!

To be sure we get our hour in on those Sundays, we will meet at 7:00 a.m. and lap the park and zoo before Dr. Scaff’s talk. Then we’ll run some more and end up at the Running Room. Bring your credit card in case you see something to buy.

Remember to do two one-hour runs during the week

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

Welcome to the 2017 season! We had a good bunch of returning Silvers. And a special welcome to the new runners who joined our group – I hope you have fun and we look forward to getting to know you throughout the year. We are certain to have another great season. Alberto, Byron, and Lynnae led 12 runners for our first run including: Speedy Joe, Russ, Hannah, Erin, Francis, Eric, Lee, and Cody. The group’s pace for our first 6-miler was on target heading out, but a little quicker on the return, which may have been due in part to seeing all of the Rainbow Ekiden runners racing along Diamond Head Road. We missed many Silvers who ran the Rainbow Ekiden today. Unfortunately, weather conditions were hardly welcoming as it was extremely humid! Hopefully it’s not an indication of how summer will be. However, it provided a nice opportunity to talk about hydration and pre-run preparations.

Tip: Be sure to have breakfast with a glass of water before you come out to run. Improper nutrition can result in a lot of problems during your run. Breakfast should be consumed about an hour before a run, but a small snack like a banana or toast might be okay 30-60 minutes prior. Remember, a runner’s tummy likes to be empty, but you first need to make sure it’s got sufficient fuel. Everyone’s different, so you’ll have to experiment to find out what works for you. You shouldn’t start a run stuffed, but it’s okay to start feeling hungry during the last 2 miles.

Homework: For those of you who need to get back into shape, you gotta start doing your homework runs. Start with two 45-minute runs during the week (Tuesday/Thursday or Wednesday/Friday). There must be a rest day in between your runs to allow your muscles to recover.

Reminders:

  1. Shoe Talks at the Running Room will be 3/19 (for beginners) and 3/26 (for all others). It starts at around 9 am. Please make time to attend at least one and ask questions to get into the right shoe.
  2. Please register on the Clinic’s website. While there is no charge, this is how the Clinic can keep track of its runners, and especially for safety purposes. You may be purged from the HMC database if you do not register, and may no longer receive Blair’s newsletter.
  3. There are 2 primary rules that we want to enforce this year: (1) be safe; and (2) be kind. We run single file as a courtesy to others, and signal one another for any obstacles to avoid (ie. Holes, hydrants, and poo). Hand signals work best.
  4. Informal Hapalua training – we will do extended (optional) training for those who are preparing for the Hapalua. We’ll tack on a few extra miles each week by running around the park, with the longest run being on 3/26.

Only 40 more Sundays till marathon day. As always, if you have any questions regarding marathon training, please ask the staff volunteers. We are here to help. Go Silvers!

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

Approximately 25 members were part of a very enthusiastic group led by staff leaders Richard, Guru Sam, Rich, the mother and son duo of Mika and 12 year old George, along with senior members like the two Russ’s, Elena, Hannah, Michael and many more(apologies if I missed you; I’ll get to you next time). A nice brisk jaunt to Triangle Park, approximately 4 miles was the route today. This will be our primary route for the month of March with a 2-mile increase in April. Some of the more seasoned veterans ran a few more miles to supplement their training. Remember the Shoe Talks next week and the following week. We’ll see everyone next week! Homework!

Beginners:

Golden 14’s By Dean Takashige:

Welcome to start of the 2017 Honolulu Marathon Clinic.

We had a great turnout, with lots of smiling new faces..

The golden 14s started with a group of 20+ with at least half being first timers or runners that have not been with the clinic for a number of years.

We will be reminding everyone in the every one of the basic rules of the road. hand signals for Single File, we are Stopping , and Danger or Hazard ahead.

Since the route was flat and the running surface smooth this was a good way to start.

This was an alternate route since the Ekiden was taking place.

Normally we run twice around the park for the first couple weeks, but this year will be different.

Next Sunday is the Shoe Talk at the Running Room. Our run next week will be around the park and to the Running room.

Reminder to sign up online. Go to honolulumarathonclinic.org => Sunday clinics => 2017 registration form and register yourself for the 2017 clinic.

Sunday we ran 1 hour and 16 minutes, 4.1 miles and burned about 426 calories.

Remember to do your homework, 2 times during the week for at least an hour.

See you on Sunday!

Green 15’s by Lou Crompton

Welcome to all… nice size crowd for our first HMC session and lots of new faces. I’d like to add a personal note to Dr. Scaff’s and Peter’s safety cautions – one of our staffers was missing today… grazed by an errant bicyclist Friday! Cars & trucks are dangerous, but you have to be wary of bikes too. When we broke out into our subgroups, the Green 15 pace group had 26 today… instead of meandering around the park with the Ekiden sharing space, we headed up Monsarrat to go have a drink of water at Kaimuki Middle School… overall 3.75 miles. As we reached the top of the “mountain” our 1 mile time was 15.07… the 15 group strives for moving and overall pace in the 15 min / mile range. Our finish time was 58 minutes for an overall pace of 15.4 m/m. Excellent job by 25 participants… yes, we had 1 drop out going up Monsarrat. But we train for the December marathon starting on Day 1… tough love by our old retired military pacer. After a couple months we’ll all enjoy our hill work… DH won’t even phase us. We already can see a marathon finish time of 6h 35 – 45 m. Many of today’s folks promised to come back next Sunday, but we have space for more if you want to finish with us… join the Green 15. Next week is Shoe Talk – Attend – you learn a lot and you get a promise of 20% off future shoe purchases. Aloha

Sweet 16’s by Annette Hayes

Welcome to the start of the Honolulu Marathon Clinic. Dr. Scaff discussed the history behind the Marathon Clinic. Peter gave the announcements. Don’t forget to register for the HMC (go to honolulumarathonclinic.org and look under Sunday clinics).

We had an enthusiastic group of 22, plus a little one in a stroller. Leaders were Annette and Pam. Cliff claims to be retired, but he is a great source of information. If you ever get lost, look above the crowd, for his hat. Our goals are to learn the names of our fellow marathoners as we train our bodies and our minds toward the ultimate goal—to finish the marathon.

It was a beautiful day for a walk once around Kapiolani Park and then around the Zoo. Walking in single file, we were able to share the sidewalk with others. At the first water stop, we all took a drink of water, and learned the importance of drinking before we got thirsty. At the end our walk, we enjoyed a refreshing snack. Thank you, Stephen, for the bananas, apples and pretzels. Jeff’s mango bread is always something to look forward to.

Next week is the first shoe talk at the Running Room. This is a good time to learn about proper footwear. If you can’t make it next week, another shoe talk is planned for March 26. Homework for the week: go out for one hour on two other days this week.

Be safe, and see you next week.

Da Comment Corner:

Back to basics – lamp post to lamp post:

As with most beginners, starting up is a difficult task but a slow and easy start will prove very rewarding in the “long run”. When doing “homework runs” at Ala Moana/Kapiolani parks or around the Ala Wai, there are lamp posts along the running path. So, running to a lamp post, then alternating with a walk to the next lamp post, and just continuing this “pattern”, will help to get runners started. After a while, adding two lampposts on the run, then another and another will be a gradual progression to your training. Soon, 12 – 18 milers will be a very manageable task. So just think – “lamp post to lamp post”.

For injured runners, this strategy might work well when trying to rehab back to form – I’ve been taking my own advice for the last few months (knee surgery) and slowly trying to get back to “normal” mode.

Have a great rest of the week!

See you at the water stops!

Blair

Blair’s Weekly Update 03-08-2017

Aloha folks!

It’s another start for our Honolulu Marathon Clinic this coming Sunday – Dr. Jack Scaff and the 2017 staff members welcome everyone back to our 45th year of helping members to promote a healthier lifestyle while also training for the Honolulu Marathon in December. For first timers – great to have you join us -welcome!!!

Shoe talks, picnics, bus runs, Turkey Trot, and other events are scheduled in addition to Doc’s always informative weekly talks.

Just a quick note – our Shoe Talks are scheduled on the third and fourth Sunday in March so staff leaders please schedule your training accordingly.

We look forward to seeing everyone there!

See you at the water stops,

Blair

Blair’s Weekly Update 12-11-2016

Congratulations – you did it!!!

Congrats to all of the participants and finishers!! Great job to our many first timers! Great job!!!

Da Comment Corner:

Da Stairs:

Climbing up no problem; going down – a problem!

Picnic:

This coming Sunday is the “after the marathon” picnic; it is a potluck so please bring your favorite dish to share. Zippy’s chili and rice will be provided. Families, friends, and acquaintances are all welcome. There is a $1 charge per person.

Mahalo – Staff leaders; Board members and Dr. Scaff and Donna:

Please thank all of your staff leaders for their leadership and dedication in assisting all of us on our “journey”. Perhaps some of you might look into volunteering to be staff members next year – only one marathon qualifies you. It is a great way to “give back” to the clinic. Please also give a hearty “mahalo” to the board members who do a lot of “behind the scenes” organizing – Chairman – Bruce Mullikin, Norm Uyeda,Peter Garcia, Jeff Beard, Luanne Murakami, Val Ogi, Muriel Taira, Stephen Zane, Maile Burgey, Bob Lew and Blair Hoashi. And lastly, please thank Doc and Donna for all of their contributions to the clinic.

Da Best!

Thanks to all of you for the nice compliments on the weekly updates. I would like to mention the many contributors who make the newsletter successful – the Advanced Group – David FitzPatrick; the Intermediate Groups/ Red Group – Stephen Cole; Pink Group – Leslie Ragodos, Rosy Adam-Terem, Hao Yang, ; Grey Group – Lynnae Lee and Carl Silva; White Group –Bob Choate, Russel Uchida, , Guru Sam Usman, and Blair Hoashi; Blue Group – Andy Hirano, Maile Burgey and Val Ogi; The Beginners – Dean Takashige, Louis Crompton, Roanne Abe, Cliff Hand and George Ushijima. Also, the newsletter would not be so professionally done without the help of our own webmaster, Bob Lew. Mahalo to all!

Hiatus:

The updates will be on “leave” until the clinic starts up in March next year! Thanks to all for your very nice comments about the newsletter and see you all next year!

Happy Holidays and see you all next year!

See you at the water stops,

Blair

Blair’s Weekly Update 12-04-2016

Doc’s Talk:

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.

Table Duty:

Thanks to Dr. Cliff for taking care of the table duty today! The drinks and food were greatly appreciated!

Group Reports:

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:

  1. Don’t wear, eat, or try anything new on race day;
  2. Plan your race – don’t go out too fast;
  3. 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
  4. Hydrate during the race and use whatever nutrition you are used to from long runs.
  5. The last 48 hours are important. Sleep well this week, particularly Friday night. Eat comfort
  6. 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.

Happy running!

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.)

Beginners:

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!

Upcoming:

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.

Cost $1.

Have a Great Marathon!!

Blair