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Blair’s Weekly Update 12-03-2017

Doc’s Talk:

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!

Table Duty:

Thanks this week goes to Pam and Bob. Bob filled in for Cliff who was out sick.

Group Reports:

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.

Beginners:

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.

Finisher’s Tent:

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!

Blair

Blair’s Weekly Update 11-26-2017

Group Reports:

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

The advanced group welcomes everyone. Today we ran from 15 to 18. Next week we meet at the Kahala Aloha gas station at 0600 to enjoy Doc‘s talk and continue tapering. :O)

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

The Red group went out on Sunday with Steve, Jesse, Chris and Karla for an 18-mile run starting at 5:30 a.m. from the second beach park. We ran at about a 9:30 pace for a total running time of about 2:50:00. It was a great day for running, especially with a nice early start and some clouds.

This is the start of our tapering, and we’ll be running through the downtown area to see the Christmas lights next Sunday. We’ll meet near O’Toole’s at 6 a.m. to start our last long slow run before the Honolulu Marathon.

Happy running!

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

Pink ran 12 miles this morning to the starting line of marathon. We visited marathon meeting place and talked about race day experience and carbo loading party. It was chilly, windy and rainy with several appearances of rainbow- a perfect running day.

Next Sunday, Pink will meet at 6:30 a.m. to run 5-6 miles. We will be back in time for the very important talk. After the talk, Pink may run another 2-4 miles, or not.

Homework: 2-3 weekday runs no longer than 8 miles each. Totally mileage of this week should be 20-25 miles.

Rest well and stay healthy! Enjoy the tapering!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group turned out for a chilly, downtown run today, to familiarize ourselves with the front end of the Honolulu Marathon course. Lynnae, led Cody, Lee, Jun, Speedy Joe, Lance, Daryn, Paul, Rick, Koko, Melissa, Terry, JT, Kin, Frances, and Carl. Aside from a couple of short periods of rain and gusts of wind, it was a nice run that blessed us with lots of green lights along Kapiolani Boulevard so we wouldn’t have to stop too often.

Today was a day of welcomes and farewells, as we saw Paul return to the group for the first time since Spring. It was as though he’d never left, with the familiar good humor and entertaining behavior. However, we also said farewell (for a short time) to Cody as he heads off to boot camp and training for the next eight months. We wish him all the best as he begins a challenging and worthwhile career.

Homework: Taper Time! Target 15% reduced miles this week with no more than one-hour, easy running in the final week before marathon Sunday. The ability to run marathon is in you already. Now is the time to let your body recover from all your hard work and protect that marathon training you put in. Keep running, but keep it easy with a slower pace and reduced miles, up until the big day.

Tip: “Nothing new on race day!” is a cardinal rule for marathons. Everything you plan to wear, eat, and drink during the race should have been tested and proven to be something you work well with. Nine months of diligent training, can be ruined by the simple act of eating something you’ve never tried before or wearing a brand new outfit or shoes for the race. Don’t do it. Stick with what you know works.

The runners’ high moment – Getting to run and become acquainted with a diverse group of people, who each bring something special to the group and makes Sunday training such a great experience.

Upcoming:

  • 12/3/17: Last Clinic Run before the Honolulu Marathon. Eight miles along the downtown portion of the route. Bring your water to stay hydrated water fountains are scarce.
  • 12/10/17: Race day! Have fun and enjoy every part of it.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

I wasn’t sure before I came to the park this morning if we really go running but the weather got better and we kept going. Maile, Miharu, Heidi, Bethany, Masako, Anna started Kap Park to head out to downtown route.

It was so much fun to run with group to introduce the first part of marathon!

Today was like sightseeing run, starting from Kap Park→Aloha Tower, Statue of King Kamehameha, Honolulu Hale, Ala Moan Center Santa, Hawaiian Statue in Hilton, Statue of Duke Kahanamoku!

Also, showing many important points of the marathon route like water points, bathroom etc. Getting excited to participate this year’s marathon!!

Lastly, big mahalo to Dean and Stephany waiting for us to provide refreshments! So happy and enjoyed fruits and fresh sandwiches!

Next week will be our 2017 season last Sunday run, meeting @7:39 regular place.

We’ll celebrate ourselves on the way back from Kahala Gas Station, so bring some money for having another fun time!

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

Weather conditions were superb for those that challenged the crisp and cool north winds that surrounded us.

Russ H. led us through the entire run and since we programmed in eight (8) miles, he stepped up the pace just a fraction to keep everyone on their toes.

A blended White and Blue group included: Russ H., Jaime, Elaine, Neille, Ariel, Elena, Mika, Yuna, and George. We were joined by a handful of Blue Group runners that included, Derek, Mark, Erica, and a few others whose names I did not have the opportunity to ask from them.

At Triangle Park, Russ H. reminded the group about a few more important points including race day meeting place, carrying some type of light to use while in the porta potties, using Vaseline to minimize chafing and dialing it back a notch or two in training over the next two weeks to keep the legs fresh and ready and not exhausted-and rebuilding.

Mid way through the run, we were excited to see Sam cruising on by in his van to check on our physical condition and to provide anyone needing a ride back to Paki. Fortunately, everyone seemed strong and did not require assistance.

Congratulations to White and Blue group runners for diligently doing your homework runs! We tackled Kahala Avenue at a brisk pace and without stopping! Everyone looked fresh through the end of the run! A job well done!

One more Sunday clinic run. Expect a short comfortable run. Keep alert and mindful of the uneven sidewalks to avoid trip and falls and most of all, and dial it up two notches on social conversations with your fellow runners as this will be your last opportunity to carry on a relaxing social conversation before marathon Sunday! Take in everything on this last run and enjoy the moment, enjoy the camaraderie!

See you on Sunday! (This means all of you absentee runners, too!)

Beginners:

Buff Walkers by George Ushijima:

We walkers did our downtown route today. There were 7 of us starting our route to downtown and back (Susan, Veronica, Shar, Ernie, Rob, Ron, and George). We saw the start line and 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 Waikiki Police Substation and made use of the facilities there. At that point we turned back. We got to our cars and had some refreshments. What wonderful day as long as you ignore the fact that it rained a lot. There were lots of ponchos, jackets and umbrellas appearing. Your homework this week should be easy and light (10 to 12 miles). Next Sunday is the last Marathon Clinic before the marathon. We’ll be going easy then (4 – 6 miles). There’ll be no homework that week, just going down to the expo to pick up your packet.
Enjoy!

Sweet 16s by Annette Hayes:

Two more weeks before the Marathon! Brisk winds, overcast skies, and brief showers did not hamper the Sixteens from their 11-mile journey today. Pam, Harry, Linda, Macy, Betsy, Kathy, Harriet, Harry2, and Annette enjoyed the walk as we chatted away, making the time go faster. We came together many months ago with the goal of completing a marathon. We have now made new friends and healthier lifestyles. Can’t wait to do this again next week and the following week.

Congratulations on all who completed the Turkey Trot. Not to miss next week: Dr. Scaff will give his final talk on what to do in order to have a successful marathon experience.

Green 15s by Lou Crompton:

Wow, what a difference a week makes… 19th was great and today was… well, let’s be thankful it wasn’t a hurricane. We had 17 green ones at the start line which is remarkable – people coming in from west side of Oahu and elsewhere in wind & pouring rain… real dedication! We continue to taper and only went out for a ten miler – 10.2 if anyone is counting – but thanks to winds on our backs & recently learned “no work” methodology, and despite using our regular Kahala Ave approach, we arrived back in the park with a 14.5 pace… that’s OK… we’re going to meander around downtown HNL on marathon day jammed in like sardines with about 30,000 of our closest friends so we’ll start out less than our 15 pace. As we reach Paki and our normal Sunday start point, the distance will be just like our previous 30K. So we are in excellent shape to finish the marathon with our targeted pace and time. Regardless of what Green Team members wrote for an est finish time on the application before your HMC training, you will finish about 6-35 on marathon day. We’ll stick together and do it – just like any other Sunday. Mahalo to Dean and his numerous helpers for the very nice refreshment tables. Next Sunday is the training day before graduation… sort of like old HS days… right before graduation they had Class Night or Awards Night… well, so do we. All Green Team should make a special effort to attend next Sunday… who (you?) will be receiving our pace leader’s memorable award?? Continue your weekday effort re homework. Aloha.

Da Comment Corner:

“Spurt Running”

Unlike the disciplined approaches of Galloway’s run/walk system and others espoused in Runner’s World, I have “found”(as I’m sure many of you might already have) a system that combines run/walking to a much more “indolent and comfy” level, especially when one is injured, lacks proper training, or in general laziness mode. I frivolously call it the ‘spurt system” – I run as much as I can, without regard to pace or distance and walk when needed – all based on how my body feels at any particular time.

The next chapter – Marathon “Spurt” Running…

See you at the water stops!

Blair

Blair’s Weekly Update 11-19-2017

Table Duty:

Many mahalos to Green team leader Lou and his wife for all of the great munchies at table duty.

Group Reports:

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

The advanced group welcomes everyone. Today we did an easy 18+. We meet next week at Kahala gas station at 6 a.m. to start tapering. At this point we’re in great shape for the marathon. Keep up the homework runs, don’t get sick, and don’t get injured. Remember, a very small percentage of humanity has the courage to line up for a marathon, and finishing is a great accomplishment. Feel great about the many miles of hard work preparing for your marathon, and have fun! :O)

Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)

Unyong, Lorna, Dodge, Micha, Cassie, and Hao ran 5.5 miles before Dr.’s talk. Joined by Kong, Phil, and Kwan, Pink ran another 8-ish miles. Overall, Pink ran 14-ish miles total.

On Thanksgiving Day morning, we will run Turkey Trot 10 miles..

Next Sunday, Pink will meet at Clinic at 6:30 a.m. We plan to run the beginning part of the Marathon (our route: Ala Wai->Magic island->Ala moana street side (Marathon morning meeting place)->IBM Building (Marathon starting line)->Ocean side of street till Nuuanu ->back to Ala Moana park beach side->Kalakaua Ave. ->Kapolani Park). The route will be between 10-12 miles.

Homework this week: run another 1 or 2 runs for a total of 10-12 miles. Your weekly total mileage should be around 30 miles.

Run safe and stay healthy!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group did it’s last long-run of the season. Our leader, Lynnae, led Speedy Joe, Daryn, Tuan, Paul, Kevin, Rick, Koko, Lance, Trieu, and Carl along the route on this beautiful, cool day. It was as though the temperatures had dropped just to congratulate us all on the hard work we’ve put in this year to successfully run the marathon.

The Silvers started from Kahala at 6 a.m., running out to the first beach park before making a u-turn to head back to Kapiolani Park. We ran Kahala Avenue to keep ourselves familiar with the section of road that many marathoners dread and find the most challenging part of the course. Our run also took us up Kalakaua Avenue to practice our marathon finish. The total mileage for the day ended with 16+ miles for most of us, with an average pace of just under 11 minutes per mile.

Homework: Taper Time! Target 10% reduced miles per week with no more than one-hour, easy running in the final week before marathon Sunday. The ability to run marathon is in you already. Now is the time to let your body recover from all your hard work and protect that marathon training you put in. Keep running, but keep it easy with a slower pace and reduced miles, up until the big day.

Tip: The major focus on the physical training is done. Now you have to be prepared for the psychological aspects of this long run. The most helpful thing to have with you on race day is a positive attitude. Keep good thoughts in your head while you run, absorb and become part of the excitement that day. Be patient with other runners on the course and wish them well in your thoughts. When the last four miles come up and your legs are aching, smile. The act of smiling will give you a boost. If it doesn’t, at least it will get everyone around you thinking that you are the most awesome athlete, because when they’re hurting, you’re in such great shape that you can put a smile on your face and enjoy this race.

The runners’ high moment – Having such a great group as the Honolulu Marathon Clinic to train with, because: 1) It’s members wave and smile to one another all along the route; 2) Nelson’s Oasis is such a refresher on long-run days; 3) The picnics share so much fellowship amongst the runners; and 4) Our individual groups really help motivate each other.

Upcoming:

  • 11/26/17: 12-mile run. Meet at Kapiolani Park at 7:30 a.m. We will be running the downtown portion of the marathon route. Carry water, as water stops are few and far between.
  • 12/3/17: Last Clinic Run before the Honolulu Marathon. 8-10 miles along the downtown portion of the route. Bring your water to stay hydrated water fountains are scarce.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

11.19.2017 Tapering 14 miles

Early birds, Maile, Miharu, Heidi, Masako, were getting together at 6:30 a.m.. Just light run around da park..

Then went out to Kahala with Grace and new comer, Sachiko, visiting from Australia joined us. Wow, we were all ladies today, yes we’re strong ladies ᕙ( ˙-˙ )ᕗ Went through Kahala Kill Hill under 10 minute pace. Felt getting more strong!

Finshed around 10:15. Now, we don’t feel10 miles is nothing, hehe (´>∀<`)

Next week is unofficial clinic, so meeting at 6:30 a.m. in Ala Moana Park Magic Island First Bathroom. I’ll lead you to downtown route.

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

There was such a small turn out this morning. I wonder if that many people did the Kaiwi Channel run Instead? There were only 6 of us in the blue group today. We ran out last long run 14 miles out to Nelson‘s Oasis. We said our thank you to Nelson and the crew because we will probably only do 12 miles next week Sun. Thank you to Lou and his lovely wife for making us organic muffins that were so moist and tasty. Also a great variety of fruits, so healthy for our bodies. Please come out to run the Turkey Trot race this Thurs. We need more participants to keep the race going. We held our 12:30-13:30 pace, it was tough for me because I didn’t run the last 2 weeks of my vacation. Hope to see you all Thanksgiving morning.

Beginners:

Buff Walkers by George Ushijima:

We’re walking down to the wire. In less than 3 weeks, it’ll be the Marathon. We were treated to wonderful weather this Sunday. Sunny, cool and with a breeze. We can only hope we’ll have that kind weather on Marathon Sunday. We were on the slow side doing our 10.5 miles in 3 hours and 17 minutes. It’s better than 19 minutes a mile. But at that rate, we’ll finish after 1 p.m.

This Thursday, there’ll be the annual Turkey Trot at the Kapiolani Bandstand. Be there early to help if you can. It is much appreciated.

Next Sunday there will be a regular Clinic, but the Walkers will meet at the figure 8 parking area next to McCoy Pavilion in Ala Moana Park at 7 a.m. Sunday 11/26/17. We will go to the starting line, go the exact route for the Marathon for the first 6 miles. 4 miles will loop us back to Ala Moana Park and the extra 2 miles will be through Waikiki and back to Ala Moana Park. We’ll be pointing out the tips you should know for beginning the race.

See you There!

Keep on Walking!

Sweet 16s by Annette Hayes:

Three more weeks until the Honolulu Marathon. Today was another perfect day for our group to be out on the road. The faithful included Pam, Harry, Linda, Chien Wen, Kathy, Macy, Annie, Grace, Harry 2 and Annette. The cool breezes and comfortable temperatures made us want to go all the way to Hawaii Kai, but we stuck to the tapering schedule. After all our hard work to train our bodies, the last thing we want to do is to get injured. Our turnaround point was Wailupe Park, then back to Paki Park, completing 11 miles.

Thank you, Lou and your lovely wife for the refreshing fruits, sandwiches and snacks.

Green 15s by Lou Crompton:

We can only hope & pray that marathon day will be as nice a day for a run… sunny and cool today with just a little drizzle in sporadic areas. Green ones had 14 at the start and Lou had table duty – so instead of the usual / harsh Kahala Avenue return route, kindler, gentler, compassionate Dr. Susan led the gang back via Farmers Road for the first trip along that path (and they liked it). Overall distance was a tad over 12 miles and Miss Sharlene pulled in right at 1100 for a pace of ’15’ m/m… did she jog up and over DH lookout again? Mahalo to Nelson for having the oasis open… that was our last visit of the year. Hope all HMC enjoyed the the goodies at refreshment tables – including organic muffins and fruits… your arteries didn’t get clogged today. The black things in the muffins were raisins or berries… but if it moved, it wasn’t… Next Sunday green team will go out for a 10 miler… be aware there is a little run (5K + keiki) in the park at 7 a.m. so parking may / may not be problematic. Then December 3 we’ll simply use AG as a turn around. Keep doing homework. Aloha.

Da Comment Corner:

Taper, taper and taper…

See you at the water stops!

Blair

Blair’s Weekly Update 11-12-2017

Table Duty:

Mahalo to Pam and Libby for the delicious goodies.

Group Reports:

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

The advanced group welcomes everyone. Today several folks ran the 1/2 marathon and others ran from the Kahala gas station. Next week we meet at Moanalua Bay boat ramp (across from Roy’s Hawaii Kai) at 6 a.m. Only 27 days until the marathon, and we’re ready. Keep up the homework runs, and don’t get hurt. :O)

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

Most of the red group ran the Val Nolasco 1/2 marathon on Sunday. Everyone did a great job, and the other members of the red group ran individual long runs as well.

Next week we’ll be running our first 20-mile run of the season starting at 5:00 a.m. from the 2nd beach park.

Happy running!

Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)

Most Pink ran the half marathon race this morning. Congratulations to those who finished your last race of the Marathon readiness series! The remainders – Micha and Hao – ran 16 miles with clinic this morning.

Next week, we will meet at 6:30 a.m. and run 6 miles before Dr.’s talk. We will finish up another 8 miles after.

Stay healthy!

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

11.12.2017 Tapering 16 miles

Tapering starts! Even though we did early bird run but reduced the miles Maile, Miharu, Heide, started first before Dr. Scaff‘s talk. Then William, Anna, Bethany joined heading out to Kalanianaole Highway. We decided to turn around at mile 10 and went up to Kahala Kill Hill! It’s been a while we didn’t go up that kill hill, so we tried it and found how we feel now after hard core training in summer. We did keep nice pace!

However, don’t know why we suffered with heat, especially me, Maile, had cramping in this high humidity weather even though we only did 16 miles. Kept drinking water helped us to go back to the park but we missed Nelson‘s oasis.

Next week, still meeting at 6:30 a.m. then run 14 miles. Do your homework with easy pace!

Beginners:

Sweet 16s by Annette Hayes:

Our long training walks are behind us now, as we are tapering our workouts. If you have been coming to the Sunday clinics and doing your homework, then your body is ready to do the Marathon. Pushing the body to do more miles now will only increase the risk of injury.

It was another perfect day to be out on the road. The breezes made the walk more enjoyable. Our group of 8 walked 12 miles today, going to Nelson’s for the last time this season. Thank you to Nelson and Marcia for the cool Gatorade and snacks. Best of all, thank you for the inspiration. (We could not convince Nelson to move the Oasis to Wailupe Park next week.). Thank you, Pam and Libby, for the wonderful quiche, cornbread, and brownies. Home baked goodies after a long workout! Another good reason to train with the Honolulu Marathon Clinic.

Green 15s by Lou Crompton:

Wow, either the Val Nolasco Half or some other exciting event had a serious impact on our clinic’s overall attendance this morn. Congrats to all the HMC finishers of the Half. Green Team had 13 frugal persons this morning at our starting line – let those rich folks pay to do the VN Half, we’ll do our own half for $0. A little treat for us today – a couple kisses from Bailey in exchange for a rub behind the ear… she’s such a pushover. Just as we began to get a little perspired, we were blessed with some falling mist followed by light trades. We paid our respects & gratitude to Nelson and Marsha at the oasis, and by the time we got back in the park the Garmin registered 13.25 miles and time was 3H 19M for our typical 15.0 pace. This year’s group is serious about finishing the marathon at about 6-35… looks very promising! Big maholo to Pam and helpers at the refreshment table… great assortment of home made goodies. Next week our gang will do 12.5 milwa and visit the oasis for the last time in 2017. Following Sundays we’ll do 10, then 7, then 26.2. Remember to slow down over DH lookout and check for whales… haven’t seen 1 yet this year. Aloha.

Da Comment Corner:

Enjoy your “front part of the Marathon” run (for most runners) and enjoy the tapering – you’ve earned it.

See you at the water stops!

Blair

Blair’s Weekly Update 11-05-2017

Table Duty:

This week our thanks goes to Libby Lew and Gail Fujita.

Thanks for your good work.

Group Reports:

Pink Group by Rosie Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

Pink ran our last longest run (18-19 miles) today. After some early starters ran 7.5 miles in the morning, pink continued to 1st beach park and back. It was a great breezy cloudy day for our last long run!

We are officially tapering!

  • 11/12: most of the Pink will be running the half marathon race. The rest of the Pink will run 16 miles.
  • 11/19: Sunday long run 14 miles
  • 11/23: Thanksgiving Day Turkey Trot 10 miles
  • 11/26: Sunday long run 12 miles (We will run the beginning part of marathon.)
  • 12/3: Sunday 10 miles
  • 12/10: Honolulu Marathon

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group completed another long run today with an 18-miler in cool, breezy conditions. Lynnae led Speedy Joe, John T., Daryn, Frances, Tuan, Paul, Rick, Melissa, Koko, and Carl. The majority of the runners started from Waiholo Street in Kahala and ran out to the first beach park then turned to head back to Kapiolani Park. Our group split early in the morning with some runners getting in more miles before the sun came up.

The weather was so nice today that the Silver Group put in an official request to have this same weather on December 10th, for the Marathon. So, “you’re welcome” in advance for the great weather we’ll be treated to on that day. However, train for anything so you can handle any conditions and you’ll just end up running faster in the cool and breezy air that we secured for all our Clinic friends.

Homework: Target 30-40 miles per week. This can be done in 2-3 homework runs of 5-8 miles. Don’t forget the rest day in between, as rest days are training days too. Don’t run too many miles if you haven’t been doing so for the past few weeks. Now is the time to get your miles at a conservative rate so you don’t injure yourself.

Tip: These 18-mile runs are what get us close to feeling what we’ll feel towards the end of the race on marathon day. Think of the aches and pains as your training cues and work now to improve your performance, so on race day you’ll be prepared. Watch your running form, especially in the final miles when you’re tired. Keep your body upright and your stride, comfortably short.

The runners’ high moment: Checking your splits on the run tracker you use and realizing that your training is paying off.

Upcoming:

  • 11/12/17: 16-mile run. Meet at Waiholo at 6 a.m. Take a right turn at the 3rd traffic light on Kalanianaole Highway after you get off the freeway. The majority of the Silvers will be participating in the last run of the Marathon Readiness Series, the Running Room Val Nolasco Half Marathon.

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

OMG! We still need 30 meters to reach 30k today at the end…

At 6 a.m., Mile, Miharu, Masako and Heidi got together for early bird run to earn 4.88 miles first.

Then regular run was going with Bethany, Grace, William to head out to 14-mile marker.

Welcome Hee Young from Blue to challenge to run in the faster pace.

Everybody did good job with overcast! We all love cloudy breezy little shower weather.

Next Sunday, I have to go to the meeting in the afternoon, so will see how we reach12 miles and then decide if we still go or turn around.

It’s the time to tapering, we’ll be slowing down the distance to avoid injuries.

Will inform week-by-week how we taper.

Early bird run is still going, so I’ll meet you up at 6:30 a.m. Do your homework and see you there.

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

An enthusiastic group of 20+ (White & Blue combined) met with great weather conditions as we started our tapering down routine. Runners who showed up encountered cool, brisk winds through the entire route making this Sunday’s run one of the more comfortable runs for the season.

We were led out of the park by Russ H. who did a great job of keeping the group together. Russ was joined by Ivan, whom we welcomed back leader after a short absence due to an injury.

At Wailupe Beach Park, half of the group decided to add on a couple of extra miles going out to Nelson’s Oasis, while the other half turned around and made their way back to Paki Pavilion. The entire White Group consisted of Russ H., Andrew, Jaime, Elaine, Erin, Scott, Neille, Ariel, Danell, Edee, Elena, and Yumi – who returned to join the group after a few months of busy, busy family life.

Russ H. also reminded the group that this coming Sunday (11/12/17), the White Group will be doing the downtown run. Please remember that there are a limited number of water stops and restrooms on the downtown route, so please be mindful of the lack of amenities and plan accordingly.

Congratulations to White and Blue group runners for diligently doing your homework runs! A job well done!

White Group Tidbits: Sunday’s run was bitter-sweet as it was Andrew‘s last run with the White Group. Everything seems to have fallen into place for Andrew and Stef as they were able to sell their car and have since put closure to their work and all the other loose ends. Now it is their time to play tourist for the remaining days of their stay in Hawaii. We wish you clear, blue skies and cool trades for you to remember Hawaii.

Last year, after months of pitching to Yumi how great it is to have a Garmin and how it has helped break the monotony of long runs, Yumi showed off her brand spanking new Garmin! It is a beauty with heart monitor built in. She downloads her data regularly and is thrilled by all that it has to offer, not to mention the graphics that are entertaining! Good job Yumi! Now you will have no excuse for going sub-four hours, since you already went 4-hours last year! Based on sound advice from Danell, I reminded Yumi to clean the contact points of her Garmin with alcohol after each use. I had to clarify to use “rubbing” alcohol because sometimes people only have definition of alcohol….

With that being said, see you all on Sunday for the downtown route and remember to get plenty of rest and keep alcohol consumption down to a minimum… unless you are cleaning your Garmin!

Beginners:

Buff Walkers by George Ushijima:

November is finally here. We’re into tapering down now. Sunday was our first easing. We did only 14 miles. We said good bye to our last visit to Nelson’s oasis. We noticed that Diamond Head is finally turning green again, but only slightly. Our time, not counting the stops was about 18 and a half minutes per mile. That rate will finish us a little after 1 p.m. on Marathon day.
Our plan is to continue tapering so the schedule will look like this:

  • 11/12/17 – 12 miles
  • Homework 18 miles
  • 11/19/17 – 10 miles
  • Homework 15 miles
  • 11/23/17 Turkey trot – 10 miles
  • 11/26/17 No official HMC

We will meet at the figure parking area next to McCoy Pavilion in Ala Moana Park at 7 a.m. to familiarize ourselves with the start line, the down town route and the route through Waikiki. Around 8 miles.
Keep on Walking!

Sweet 16s by Annette Hayes:

Dr. Scaff talked about race day preparation. Because the Marathon starts early in the morning, our routine for taking meds, eating, drinking fluids, and using the bathroom are disrupted. The timing of when you eat your high fiber foods, and drink your fluids will have an impact on whether you have to visit the port-a-potty during the race. Consult with your own physician to see if you should take your meds before or after the race.

Countdown to the Marathon: 5 more weeks to go! Are you ready? If you have been attending the clinics and doing your homework, then the answer is “yes”. Not only are the muscles trained, but the mind is also. Our small group of 8 headed straight out to Nelson’s and back, for a 13-mile walk. The weather was perfect for walking. The brief showers did not dampen our spirits, and the breezes pushed us along at a good walking pace. Thanks to Nelson and Marcia for the refreshing gatorade and water, and the salty snacks. We look forward to visiting your “oasis”. Thanks to Gail and Libby for the fruits and brownies(!!) back at the park. The pretzels were so ono! We appreciate the effort it takes to prepare all the goodies. Thanks for waiting.

Green 15s by Lou Crompton:

Nice day to be out in the fresh air… a little mist for awhile and then nice temps with trades… who knows, maybe a sample of our marathon weather? I followed doctor’s orders and nibbled my pretzels – well, except for that gel I swallowed at Aloha Gas on the return. Green Team had 17 in the starting blocks for a 16 miler since we are tapering down now. When we arrived at HI Kai Drive, I made a quick mention that 3 of our folks were not with us last week on our ‘long 17’ when we did the HK Dr loop… hey, with no threats, coercion, intimidation etc these folks wanted to do the loop! They were happy they didn’t have to [only] do the shorter 16 miler today. Talk about dedication! And, and, we had 1 more who wanted to do the loop AGAIN. So congrats to our dedicated green ones: Allison, Emma, Beckey and Anthony. You now have the distance under your belts so that your fatigue or collapse point is further than the 26.2 miles you’ll do Dec 10. Our crew came back to the park in just about 4 hrs with a 14.9 pace… after we built up the strength and endurance to do long distances, we started practicing some simple methods to actually work less and apparently it works. Looks like a marathon isn’t so bad… Mahalo to Marsha and Nelson for welcoming us at the oasis, and to Libby and Gail for the refreshments in the park. I kept hearing accolades about the brownies and pretzels – the cooks should start a bakery! And since we still had 4 people doing a long run (and other groups were still out), the ladies left ample refreshments for the people which were very much appreciated when they returned. Next week – only a 1/2 marathon? The Val Nolasco is running for a fee at 5:30 a.m., or you can do a half with us for free at 8 a.m… your choice. Aloha.

See you at the water stops!

Blair