Category Archives: Blair’s Weekly Update

Weekly update by Blair Hoashi, Intermediate Group Leader. Also has content from the Beginner and Advanced Group leaders.

Blair’s Weekly Update December 6, 2015

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 was a very informative talk with information that might make the difference between a problem run and a successful marathon. Everyone invited to his carbo loading party on Friday – RSVP to moc.oohaynull@annodffacs.

Finisher’s Tent:

Please take advantage of the Mid Pac/Honolulu Marathon Clinic tent located toward the tennis courts. Free food and drinks for clinic members and bring a few dollars for a “million dollar” finisher’s massage also at the tent. I believe there is a donation amount of $15.

Important Survey – Finisher’s Tent!
 

Please help our Hospitality Tent organizers so that they purchase an appropriate amount of refreshments. Complete this 1-minute survey now.
http://www.surveygizmo.com/s3/2487902/Marathon-Hospitality-Tent-RSVP

Table Duty:

Much mahalo to leaders Cliff and Pam for our final table spread for the year!

Also, thank you table duty volunteers throughout the year for the great food and drinks and for taking the time to give back to your fellow runners. Your sacrifice is truly appreciated and gratefully acknowledged!!

Group Reports:

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Linnea, Sven and Chris 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 and Carl Silva:
(Pace 11:00 – 12:00 minutes per mile)

The Silver group enjoyed its last training run of the season today as we explored the downtown portion of the Honolulu Marathon’s route. Led by Lynnae, John, and Henry, the group put in 10.5 miles at an average pace of 11 minutes per mile, with a stop at Honolulu Hale to say “hi” to Shaka Santa and Tutu Mele. Today’s group included Mr. Moon, Sun Hee, Jen, Paul, Dawn, Terry, Jun L., Andy H., Andy L., Lance, Speedy Joe, Melissa, Tony, Shauna, Horacio, Carl, and a very special appearance by Jimmy! We also got to see Beth, who reports that she’ll be lining up on Sunday for the marathon. She and Silver-leader Alberto have been working hard to persevere through injuries and continue to train this year.

Homework: [The Final Push to Victory!]: (1) Take extra good care of yourself. (2) Avoid sickies. Embrace your inner germaphobe! (3) Avoid unnecessary risks. (4) Continue mental preparation. (4) RESPECT the tapering period. Runs at this point are just for maintenance, so forget speed and hills. Target 13 miles this week, or 32.5% of your mileage prior to the taper period. Tue=5 miles, Thurs=3. A Friday run is optional if needed to keep limber 1-3 miles only. Doc recommends Tue=4, Wed=2, Thur=1. For more information, please see “Your First Marathon” by Dr. Scaff, which has an excellent summary for marathon week preparations.

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: Beth, Jen, Diana, Sam, Bethany, Andy L., and Gabe. See you at the HMC finisher’s tent!

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.

Final Preparations (Oh my gosh, marathon’s next week!!!): Doc gave an excellent and comprehensive talk today. If you missed it, check the website for the video/notes. 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 injury free! Diet: optional carb depletion (aka protein load) from Mon-Wed, then mandatory carbo load from Thurs.-Sat. Friday: start hydrating and stay away from alcohol (and some teas) that can dehydrate you. Sleep early on Friday! Saturday: stay off your feet and pick up your number no later than 5 pm.

Enjoy your carbo-loading time this week, but remember not to overdo it on Saturday. You don’t want to start your Sunday morning off feeling heavy or bloated. It can be a nervous morning, even for those with a few marathons under their belt. You don’t want to add to the anxiety wondering when you may be able to relieve yourself of that extra-large pasta plate you had on Saturday night.

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). 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. 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 9-12: 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 11: Carbo-load party. RSVP to Donna for headcount. See how different everyone looks in non-tech clothes and without sunglasses. Tony says beer is okay today. Sleep early.
  • December 12: 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 13: MARATHON!!! 5am start. 4-430am meet up at Lynnae’s office. 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.
  • December 14: Pick up your certificate at the park and grab last chance deals on marathon memorabilia. HMC Celebration, 6pm @ Dave and Buster’s, $30.
  • December 20: Short recovery run and HMC Picnic, for $1 and an entree. Show off that finisher’s shirt – big photo opportunity. Other recovery run option – Jingle Rock 5K run at 6pm to benefit Make-A-Wish Hawaii; $5 discount with promo code “HMC”.

Silverado 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 2016!

There will very likely be unofficial Silverado runs in the off season. Let one of the Silver leaders know if you want to be added to our email list, or email LynnaeLee@yahoo.

White Group by Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)

Another Beautiful Day in Hawaii! Dr. Scaff talked about our final days of preparation and how to look good at the finish line. Wishing the best for all and be confident. With so much to cover, today’s talk was longer than normal. Then Peter reminded us about the day after party at Dave and Buster, hope you signed up. The following Sunday is our Big Picnic and Photo Shoot. After you finish the race, look at the big map for the Mid Pac running club tent. We share a tent with them and Peter said we will have a table spread of food and drinks.

Back to our last day of training run, The White came out with a strong 29 runners. Guru Sam gave us a short speech and Leader Bob lead the group out of Kapiolani Park. Today most of the groups took off in the opposite direction toward Waikiki. But we cannot get enough of Diamond Head and the Surfing offshore.

At Triangle Park we talked about meeting at Ward Theater race day and what is good to eat for out last week. We lost a few runners midway thru our Run, Thanks for making time for us, Ivana, Russell and Danell.

The run up to the Gas Station was good as always, Without Mike, we missed you – the group stayed on the 12 minute pace. Luckily we caught three lights so no one fell behind.

After the Gas Station, Melyssa shouted out “Let’s do Kahala!” Apparently she has more bad memories with farmer’s road. Thanks to Sam leading way up front. The faster runners caught up and Sam slowed them up to let us lagging runners catch up.

How Elena made it way up there with Jin is a mystery? But half way up Kahala, Sam was heard asking about our Lag Leader Bob. Whom found a third gear, sprinting past everyone to the front. Then we start chatting Hey, Ho! Let’s Go! We certainly got spirit!

At Triangle Park, We gather up again, got more water and took off for the Paki Park. Diamond. Head was Tough as always. Down Hill was Good and at the Park corner, we get another twist in our route.

The final run took us down Kalakaua Avenue for the final kilometer of our Marathon. Congratulations to JP, Charlie, Melyssa, Richard, Betsy, Cara, Ivana, Andrew, Jin, Chong, Jamie, Ming, Stan, Sirena, Elena, Denise, Masato, Danell, Kayla, Guest: Russell. You All have completed the marathon clinic training program. Now do the Race and collect you medal, shirt and malasadas.

Let’s not forget our Leaders throughout the year…Blair, Sam, Jessica, Monika, Rich, Lisa, Bob and the many of family members whom supported us all in different ways.

GOOD LUCK WHITE GROUP!!!!

Beginners

Sweet 16’s by Christine David:

There were 21 (!) sweet 16’s on our beautiful 6+ mile trek today. Cloudy with a chance of meatballs–was a nice day. WE ARE READY!

Joining us today: Cliff (table duty), Pam (table duty), Sylvia, Annette, Lynn, Dan, Judy (x2), Janet, Harry, Abby, Linda, Macy, Isaac, Yuki, Koga, Masaki, Peter, Precy, Cheryl and Chris. (We had 3 newcomers as well.)

We will meet on marathon morning, Dec. 13th, at 4:30 A.M. (yes, we are that crazy) at the bathrooms just Ewa of the tennis courts at Ala Moana Park. Look for Cliff’s white hat, and he wears blinking lights on his hat to make it even easier to locate him. All marathon clinic runners/walkers will meet at that area so look for familiar faces if you don’t see Cliff. BE SURE YOU PLAN TO ARRIVE EARLY. If you are getting dropped off, you can get dropped off at the zoo to catch the shuttles to Ala Moana Beach Park. Shuttles start running at 2 a.m. and last one is at 4 a.m. Wear a garbage bag/throw away raincoat even if it’s not raining. It’s quite ‘cold’ (says the Minnesota gal) at 4 a.m. so you will want some insulation.

Note for the Sunday after the marathon (December 20th)–we will have the marathon picnic at the park and will go for a ‘short’ walk first–maybe 4 miles. So, wear your finisher’s T-shirt (yay! you earned it!) and walking attire. We will meet at the usual time (I believe) of 7:30 a.m.

Planning way ahead–the sweet 16’s (and anyone else who wants to join us!) are going to gather on Sunday, January 3rd, 2016 at 7:15 a.m. (yes A.M.) at Koko Head District Park to climb Koko stairs in honor of Cliff’s sweet 16th (x 5) birthday! After we make the trek up and down (some of us will just stay down–we are smart), we will gather for a Sunday b-day brunch at Cha Cha Cha Salsaria in Hawaii Kai (Safeway/Longs shopping center). Plan to meet at Cha Cha Cha at 10 a.m.. http://www.chachachasalsaria.com/#!location My cell (Chris) is: 808-782-2401. Let me know if you want to join us that day, and I will make reservations for brunch. Email me at: moc.liamgnull@divadeenitsirhc or call/text my cell at 808-782-2401. Note the hike meet time is 7:15 a.m. and the brunch meet time is 10 a.m. Let me know if you are going to hike or eat brunch or both. (For some reason my email gets garbled when this newsletter is sent out, but if you click on the ‘garble’, it will send to me: christineedavid at gmail.com)

Green 15’s by Louis Crompton:

Did today qualify as “Class Night” – the event preceding graduation? We all appreciated Doc’s lengthy to do / advice list… little bit of flat caffeinated soda before the fireworks and more of the same after the finish line & showers. And if something bad happens along the route and you’re carted off to the MASH tent, turn your HMC shirt inside out… hope we don’t have to use that one… Wouldn’t it be great if next Sunday is as nice / comfortable as today? So much more enjoyable to jog in the aroma of mock orange than to be pelted in the face by blowing rain as we were in 2014 climbing HK loop. We had 11 green ones this morn, including our 2 returning Japanese. Mahalo to Aki for serving as our interpreter and guide. We tapered down to the 40% range and covered an easy 7.5 miles… in two groups… what? Again trying to insure Doctor Susan is ready to finish the marathon under 15 min / mile pace and win 7 FREE lunches, five of us finished in the “foodie” subgroup in 1H 49M with a 14.5 m/m pace [AKA FREE food] and our second subgroup which finished in 1-56 with a 15.4 pace. Is that an overall 15 pace by the Green 15 group? Excellent job by all! Thanks to the final refreshment table spread by Cliff & Pam. Remember the significance of the 2002 GAR in Training tee shirt… be safe and cautious this week. Carbo loading party is Friday – RSVP for that and attend, it’s a fun time and you may meet “strangers” who you’ve trained with for 9 months… some people do look very different dressed in other than running garb. Then on Sunday Green 15 goes shopping in mass at 0445. We’ll cross the finish line when the big clock says 1135. We’re ready! Aloha

Golden 14’s by Dean Takashige

We had our final run this year… we did our malasadas training run and a walk through the finish area to get a idea of where the malasadas tent, finishers t-shirt tent, and the HMC/ Mid Pac Road runners tent will be.

Dr Scaff gave his final talk of the year, which includes what to do from Sunday to 4 hours after you complete the marathon.

  • don’t worry about carbo depletion
  • eat a normal diet till Thursday
  • start eating carbs on Thursday
  • no ruffage from Thursday on
  • sleep goes on a 48-hour cycle, get a good night sleep on Friday, sleep in on Saturday
  • get up at 2 or 3 a.m.
  • try and go to bathroom before you leave the house
  • eat early 2 a.m., no food after 4 no liquids after 5
  • don’t wear anything new
  • use more Vaseline then you ever used
  • the mistakes you make in the first half will haunt you in the last 6 miles
  • stick to your game plan
  • drink half a cup of diet coke before the race
  • drink most of your fluids in the first 10 miles
  • don’t suck on the sponges
  • at 15 miles to a inventory check don’t do anything
  • At 18 miles do an check again if all is good speed up
  • slow down at the finish and enjoy try to look good
  • as you finish drink of sip on a cola

We will see you at the expo, enjoy the week and we will see you at the meeting area Marathon Morning.

If you have any questions please call me or one of your staff leaders

Lucky 13” by Kim Ramos:

“You wrote a good script. This is your race. Embrace the moment” said Dr Scaff.

What a year it has been for our training in our Honolulu Marathon Clinic. Many great advice and memories shared with everyone. For our last run we did a short “celebration run” which consisted of 4 miles. We stopped at Leonard’s for onolicious malasadas along the way. Towards the end our run we walked through the white tents at Kapiolani Park to go over briefly where we can pick up our treats (malasadas, fruits, and refreshments), shirt and medals, and where the massage tables would be.

I can’t believe it, we’ve come so far from the beginning of this year till now just one week away from the 2015 Honolulu Marathon. I want to thank everyone who ran with our Lucky 13s group throughout the year. I’m proud of everyone.

Last reminders: Run at least 2 homework runs before Friday.

On marathon day: Free Bus shuttles will be available from the Honolulu Zoo to Ala Moana Beach Park starting 3:00am. The Honolulu Marathon Clinic will be meeting by the restrooms by the tennis courts/figure 8 parking lot starting 3:30am.

This is it folks. All of our training has been down.

Don’t litter

50% training done, 40% mental, 10% luck.

Stay safe and healthy all week long, until then I’ll see you folks next week during the marathon.

Da Comment Corner:

Upcoming:

Doc’s Carbo Loading Party on Friday, Dec. 11th. Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”. Shuttle available. Bring a dish you want to share with everyone.

MARATHON!!! – Dember. 13th at 5 a.m. start; please check with your group leaders as to your meeting place. You are all ready!!! Just enjoy the “journey”, don’t worry too much about your results!

The After Marathon Dinner @ Dave and Busters – December 14, Monday, 6:00 p.m.:

Guaranteed a great time! (You won’t be the only one with aching legs. D&B has escalators!)

Cost $30.

Clinic’s “After the Marathon” Picnic December 20th.

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

Blair’s Weekly Update 11-29-2015

Doc’s Talk: Taper, taper and taper.

 

Table duty:

Thanks to Lou, leader of the Green 15’s and also mahalos to his lovely wife for the assortment of goodies! Thank you!
 

Clinic Volunteers:

This clinic is founded on volunteerism. Members, please thank the many staff volunteers who take time to make sure that the clinic is “running” as smoothly as possible.

 

Honolulu Marathon Clinic:

Founder and leader – Dr. Jack Scaff and his wife, Donna.

 

Board – Bruce Mullikin- chair; Peter Garcia-treasurer; Norm Uyeda; Val Ogi, Luanne Murakami, Muriel Taira, Stephen Zane, Maile Burgey, Blair Hoashi. (Hope there aren’t a few more board members added recently; apologies if I missed you).

 

Shirt Sales           – Maile Burgey, and Val Ogi

 

Webmaster        – Bob Lew

 

 

Group Leaders:

Advanced            – David Fitzpatrick, Les Young

Intermediates

Red                        -Stephen Cole

Pinks                     -Rosie Adam-Terem, Leslie Ragodos

Purple                  -Nelson Shingano

Grey                      -Ron Alford, Andy Hignite

Sliver                    -Lynnae Lee, Alberto Olivas

Black                     -Ivan Irie, Russel Honda

White                   -Guru Sam Usman, Bob Choate, Lisa Zeman, Jessica Spurrier, Monica Johnson, Russell Uchida

Blue                       -Val Ogi, Andy Hirano. Fiona McNeill, Dave Darby

Beginners

Buff Walkers     George Ushijima

Sweet 16’s          Cliff Hand

Green 15’s          Lou Crompton  

Golden 14’s        Dean Takashige

Lucky 13’s           Kim Ramos

               

Please excuse me if I forgot other group leaders. Much mahalo to all of the staff members who help each group remain organized and safe.

 

Members, please make sure to thank your staff leaders for their assistance with your training. Many sacrifice their own training for the sake of the group.

 

A good way of “giving back to the clinic” is to volunteer to be a staff member next year!

 

Group Reports:

Red Group by Stephen Cole:

(Pace 9:00- 10:0 0 minutes per mile)

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Linnea, Sven and Daryn for our last 20-mile run from Hawaii Kai to Kapiolani.  We did the Hawaii Kai loop for 2 miles to simulate the marathon, and then ran into Kapiolani Park for Dr. Scaff’s talk. After that 11 miles, we then ran back out to Hawaii Kai for the remaining 9 miles.  Everyone did an awesome job, and are in great shape for this year’s marathon.

 

It was a nice day, with good breezes and some cloud cover. The group ran at a 9:30 pace for the 20 miles, ending up with a total running time of about 3:10:00.

 

Next week is our last long run, and we’ll be tapering for the marathon on 12/13. We’ll be doing a nice 14 miler starting from the 2nd beach park in Hawaii Kai at 6:00.

 

 

 

Pink Group by Leslie Ragodos:

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

Congratulations to our fellow runners who participated in the Turkey Trot on Thanksgiving Day. A few of us met this week and continued our tapering with most of us running approximately 11 miles or so.

Next week, we will run after Doctor Scaff’s talk. Our route will be part of the early marathon route toward downtown and back for about 8 miles. Please carry a water bottle if you can, since there are limited water stops on this route.

 

 

Silver Group by Lynnae Lee and Carl Silva:

(Pace 11:00 – 12:00 min. per mile)

The Silver Group grew to 25 runners today on our first run covering the front portion of the

Marathon route. Our leader, Alberto, who is running at a recovery-pace to ensure his participation in this year’s marathon, advised us to be careful running through Waikiki and give the tourists the right-of-way as we head out to town. The Silvers ventured downtown led by Lynnae and Henry, and the group included Jun L., Tony, Speedy Joe, Lance, Terry, Dawn, Paul, Melissa, Jen, Tavy, Doc Joe, Miyuki, Andy L., Asami, Shauna (and brother Scott), Diana, Sam, Hiroshi, Moon, Sun Hee, and Carl. We got a great picture in front of the King Kamehameha statue – contact Lynnae if you want a copy. The downtown portion of the run will be crowded. Starting from the IBM building on Ala Moana Boulevard, you may be weaving a great deal to maintain your pace. It may not thin out until you reach Kalanianaole Highway. Watch out for discarded rain-gear like trash bags on the road that can become a tripping or slipping hazard. The first water stop is at Iolani Palace / King Kamehameha statue. It seems to be a smaller water stop, so don’t miss it; even if you don’t feel thirsty, take a drink. Be very careful of the cups on the ground at the water stops – they are very slippery. Runners have slipped on them and ended their marathon early. Going slower here is a worthwhile precaution until you clear the clutter; it also helps you get more water down than trying to rush through and drink at the same time.

 

HOMEWORK: Tapering continues. In addition to Sunday, 2 runs of one hour each is sufficient.

Target a total weekly mileage of 20 miles. Take very good care of yourself; avoid unnecessary risks and sick people (they will forgive you at the finish line). Continue mental preparation. CARL’s FUN TIPS:

 

  1. Save your favorite Christmas song for the run down Diamond Head Road as you’re on your last mile. A little bit of “dashing through the snow” will bring cheer to the people limping along.

 

  1. If you don’t think your first finisher photo will be to your liking, just run back down

Kalakaua Avenue and jump back on the course to run though the finish line again.

Repeat until you have the pose you think will work for you.  TRAINING COMMENT: Marathon jitters have set in, as we’re now on the last 2 weeks of our journey together. The best way to deal with those is to be prepared. The marathoner’s motto is “nothing new on race day”, and we’re serious. Your shoes are properly worn in, you have your favorite socks, gear, and attire. And of course, you’ve determined which hydration aids work best for you. (Plan to take ~5 gels on marathon day for women, and perhaps more for men.) Oh, and don’t forget the anti-chafe stuff. Even if you haven’t chafed before, it’s going to happen on marathon day, so take precautions. Forget the training; it’s all about maintenance and staying healthy at this point. Continue your mental preparation – select your power mantra/song that will push you to the finish. Now’s the time to figure out logistics for the big event, how to get there, where to park, what to eat, and setting personal goals. You might also want to plan your meals for the week prior to marathon – determine whether you’ll be doing a protein-then- carbo-load or just carbo-load, and nix the gassy foods. Remember, no alcohol, which may dehydrate you; save that for post-marathon celebrations.

 

UPCOMING:

12/06 – Final Clinic Training Run – downtown route, ~8 miles. We will be covering the front portion of the marathon course and final strategies for race day. Meet at 7:30 a.m. at the Clinic –Doc will give a very informative final talk for this season with a check off list for final race day preparations. Don’t miss it.

12/13 – MARATHON DAY!

 

 

 

White Group by Bob Choate:

(Pace – 12:00 – 13:00 min. per mile)

Another Beautiful Day in Hawaii! Dr.Scaff talked about tapering and the things we need to do to be prepared for our upcoming race, The Honolulu Marathon. Two weeks out and only two more Training Runs to make…

The White Group had a good turnout of 20 plus runners. Guru Sam gave us a short speech and commanded our lost Leader Bob to take us out. Heading us all out of Kapiolani were Bob, Rich and Mike. Chatter abound and shoes clamoring…it was another postcard picture of the surf and shoreline.

Must say, energy was flowing and a few were pushing a bit harder, knowing today’s run would be easier than the past. At Triangle Park, We refilled our water bottles and tried to make a speech topic but to no Avail…Where is Dwight or Blair when we need a inspirational speech.

Can we get one of them to show up next week? Better yet, Can we get all of our missing runners (Malia, Lisa, Monika, Masato, Brent, Violet, Quin, Francis, Julio, Shelly, Heather, John, Sarah, Kelly and all the other people I forgotten of) to show up, if only for two mile where we can get a good group picture at the famous triangle park. Leader Bob can tell one of his Jokes and we could have one great speech, yes!

Anyway, we took off for the Doggie Park and mile #3. The Trades were blowing and the Clouds gave us some shade. It was nice also that we all waited as we regrouped with a few lagging runners. The run up to the gas station is always exciting. Our Friendly Pastor was waving us by and another water break was found.

Leader Bob took too long inside the mini mart and found himself abandoned :-( I needed some ibuprofen…knowing the route and no hope in running down this fit group of runners. My plan worked out where I walked .75 miles and turned about as the white group was on their returning route.

It was quickly reminded, last Sunday run of the Month…Here we come Kahala. Somehow Sam, got ahead of us but was caught up by a few. Then Sam slowed those fast white runners down, so we could regrouped again.

At Triangle Park, Bob, Elena and Danell came in lagging but Determined. After a minute rest and more water, we took off again. Going up this Diamond Head section is always daunting. Remembering that it’s all easier after reaching the top could be all you need.

From last to Front, Leader Bob found new energy to get up front just after the lighthouse and led the group down the road. At the Park Corner, we waited for one lagging pretty looking runner and finished our run together as a proud group.

Thanks for a Beautiful Table, it’s one of the best benefits for our Clinic. Afterwards, a few of us had coffee at Bogart’s.

O, I did not forget. Today we had Our Best Leader Jessica, Guru Sam, Rich and Bob. Then our Regulators Runners Richard, Stan, Russell, Danell, Sirena, Kayla, Ivana, Charlie, Denise, Mike, Jamie,  Jin, Chong, Melyssa, Elena, Andrew, Cara and a few others. Sorry I missed your name.

On our last run next week, we have a tradition, if you ran a marathon, to wear one of your T-shirts from that marathon. Hope to see you all there!

 

Rest of Schedule:

December 6:      8 miles (Fun Run)

December 11:    Doc’s Carbo Loading Party

December 13:    MARATHON!!! .

December 14:    After marathon dinner

December 20:    Picnic

 

 

 

Beginners:

 

Buff Walkers by Susan Papuga:

.

 

Sweet 16’s By Christine David:

There were 17 sweet 16’s on our beautiful 8-mile trek today. The trade winds were in our favor. Hard to believe we’ve made it this far–only one more Sunday training walk (a quick 6-miles).

Joining us today: Cliff, Sylvia, Annette, Lynn, Dan, Judy (x2), Janet, Pam, Harry, Abby, Linda, Macy, Isaac, Koga and Masaki from Japan, and Chris. (I apologize if I missed someone! I thought I counted 18. . .hmmm. . .)

BE SURE TO COME THIS WEEK SUNDAY TO HEAR FINAL DIRECTIONS FOR MARATHON MORNING. We will meet on marathon morning, Dec. 13th, at 4:30 A.M. (yes, we are that crazy) at the bathrooms just Ewa of the tennis courts at Ala Moana Park. Look for Cliff’s white hat and he wears blinking lights to make it even easier to locate him.

Planning way ahead–the sweet 16’s (and anyone else who wants to join us!) are going to gather on Sunday, January 3rd, 2016 at 7:15 a.m. (yes A.M.) at Koko Head District Park to climb Koko stairs in honor of Cliff’s sweet 16th (x 5) birthday! After we make the trek up and down (some of us will just stay down–we are smart), we will gather for a Sunday b-day brunch at Cha Cha Cha Salsaria in Hawaii Kai (Safeway/Longs shopping center). Plan to meet at Cha Cha Cha at 10 a.m.http://www.chachachasalsaria.com/#!location My cell (Chris) is: 808-782-2401. Let me know if you want to join us that day, and I will make reservations for brunch. Email me at: moc.liamgnull@divadeenitsirhc or call/text my cell at 808-782-2401. Note the hike meet time is 7:15 a.m. and the brunch meet time is 10 a.m. Let me know if you are going to hike or eat brunch or both.

 

 

Green 15’s by Louis Crompton:

Wow, what a difference a week makes… great day today to be out jogging around the aina.  I should go check my shoes from last week – they’re still on the lanai drying out! Green Team had not 1, but 2, Japanese visitors today… the young lad Kai was back and brought his ojisan Toshikatsu from Kobe – both will be running the HNL Marathon.  Since our usual pace leader had table duty, the gang left the park chasing Susan and returned following staffer Scott. They had heard rumors or been promised good stuff at the refreshment table so they completed their 10.2 mile prescribed route in 2H 30M or a tad faster than our target 15 m/m.  Should not have told them chocolate would be waiting…  While Lou was in charge of shooing away flies, kudos for homemade refreshments go to his wife Lisa. Next week we taper some more and only go out to Aloha Gas and back along Kahala Ave [remember when we thought that was far?]. Anticipated time is 1H-45M unless chocolate is involved.  We’re saving energy for the long run on Dec 13.  You should pick up an invitation for the carbo loading party, RSVP and attend the fun event.  Be safe doing homework miles. Aloha

 

Golden 14’s by Dean Takashige:

Taper, Taper ,Taper… Sunday was a good day for a run… We are officially gearing down for the marathon. We did an 8 mile run through the neighborhood checking out the decorations along the way.

 

The main talk is next Sunday… Dr Scaff will give an in depth talk on what to do from Sunday to 11 am on marathon day. Along with Peter, they will be passing out helpful hints and reminders to help everyone to enjoy a great run…

 

If you have any questions text email or call one of the leaders…

 

Next Sunday we will cover the finish line and orientation of what and where to expect to go marathon morning to catch the bus and after you complete your run.

 

See you on Sunday.

 

Lucky 13’s by Kim Ramos:

For this week’s run we were blessed with cool breezy weather. We had 7 runners in total for our run. On our last 8 mile run we went over reminders to always listen to your body when running and if you’re in pain to stop and adjust your running pace.

Its 2 more weeks till our big day. Keep up with your homework run at least two 1 hour runs during the week. Next week we’ll continue our tapering miles and do a “Malasada Run” :)

Reminder: Be sure to come next week on time by 7:30am for Dr. Scaff’s final talk. He’ll be going over the last week of preparation for marathon.

Enjoy your week and we’ll see you next week.

 

 

Da Comment Corner:

 

Turkey Trot:

Mahalo to all of the volunteers at the Turkey Trot! Congrats to all of the participants! You all looked great!

 

 

Doc’s Carbo Loading Party: December 11

Lots of fun, food, and libation in a very festive atmosphere.  Live music, too! Shuttle provided; see Doc’s info sheet for more details.

 

The After Marathon Dinner @ Dave and Busters – December 14, 6:00 p.m. 

Please sign up on the board.

 

After Marathon Picnic – December 20:

Get together with group members and share your marathon story; bring a favorite dish to share with others. Chili/rice and drinks provided by the clinic. We meet at the usual clinic time then go out for a “nice stroll” while some volunteers set up for the picnic.

 

 

 

See you at the water stops!

 

Blair

Blair’s Weekly Update 11-22-2015

Doc’s Talk:

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

Runners wanted! The Turkey Trot takes place this Thursday – a great event to practice one’s pacing for the marathon! HMC sponsored Turkey Trot November 26, Thanksgiving Day; registration online or at the start; cost $7 online or $8- 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:

Scheduled were Evelyn and Gail –thanks for doing such a great job at our table!

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. Nancy, Satomi, Donis, Neal, Les, and I ran a soggy 18 today from Maunalua Bay Park at a varied interval pace. Take it easy and avoid injuries. Next week we’re meeting at the boat ramp at 5:45 am. Run fun!

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

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, and Daryn for a very soggy 20-mile run from Hawaii Kai to Kapiolani. We did the Hawaii Kai loop for 2 miles to simulate the marathon, and then ran into Kapiolani Park for Dr. Scaff’s talk. After that 11 miles, we then ran back out to Hawaii Kai for the remaining 9 miles. Everyone did an awesome job, and are in great shape for this year’s marathon.

It was a very rainy and windy day, much like the marathon conditions last year. The lower temperatures were nice for a long run, though, so no complaints here. The group ran at a 9:45 pace for the 20 miles, ending up with a total running time of about 3:15:00.

Next week is our last 20 miler before we start to taper for the marathon on 12/13. We’ll be doing the same route, starting from the beach park in Hawaii Kai at 5:30.

Happy running!

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

Today the Silver Group confirmed that we don’t melt in rain (though we almost turned into ducks!). Thankfully, while the conditions were wet, we avoided any deluges as we splashed through 12 miles on our tapered, Sunday run. Our water-resistant leaders, John, Henry, and Lynnae, led ten dedicated runners that included Lance, Jun, Jen, Terry, Dawn, Paul, Kin, Melissa, Diana, and Carl. We ran with Alberto and Terencio part of the way, and later saw Tony and Sandra, who got a late start.

The rain brought with it valuable lessons for marathon day. You never know if you’ll get a rainy day on the day of the marathon, so it helps to be prepared. One thing you can do to help keep your feet in good shape is to put petroleum jelly on your feet pre-race. This really helps prevent blistering when wet socks are rubbing against your feet for 26.2 miles. We were also advised that trying to avoid puddles becomes a futile effort that could lead to injury, so it may be a better practice to just go through them, but only if you can see that you aren’t stepping into a hazardous pothole. The reality is that your shoes will eventually get wet on a rainy day, so no use avoiding it. Being prepared helps keep these less-than-ideal situations as small inconveniences, rather than a debilitating obstacle to completing your marathon.

Homework: Target 30 miles this week. Focus on your mental preparation and visualization. Think about your supplement strategy, and how you will carry everything. If you don’t have a belt/pack, will you need one? Get your gear now to do some practice runs with it. The cardinal rule for marathoners: Nothing new on race day. Plan now and heed the warning.

Shout Out Corner: Congratulations to Lance and Joe for completing the Las Vegas Rock and Roll Half Marathon last week! Lance explained it was necessary to wear layers for this desert run because it was really cold.

Carl’s Tips for a Fun Marathon:

If you get to the point of exhaustion at which you are unable to control “tailpipe backfires”, just add to the effect by putting your hands out like they’re on handlebars and making vroom-vroom motorcycle noises as you run.

See if you can get away with taking a fully-clothed shower at the cooling station after the finish line, by carrying a bar of soap through the race with you.

Upcoming:

  • 11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run. Sign up online by 11/25 to save $1. http://honolulumarathonclinic.org/turkey-trot/
  • 11/29 – Downtown run! We will be covering the front end of the marathon course. Meet at 7:30 a.m. at the Clinic and bring water with you, as water-stops are few and far between.
  • Happy Thanksgiving! Enjoy the feast – you’ve earned it. Gobble gobble!

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

This week’s adventure took the White Group on the downtown route for an 11-12 mile leisurely run filled with traffic lights and intersections. Weather continued to be somewhat kind to the group as we encountered a “mixed plate” of misty air, coupled with intermittent cool light breezes, and short episodes of humidity. A dedicated group of 14 dared to leave their warm toasty beds in exchange for camaraderie, large amounts of banter, and exploration of the front leg of the marathon.

The group was again led by dedicated (now veteran) group leaders; Monika, Jessica, and Lisa. They led a core group made up of Mike, Charlie, Rich-1, Melyssa, Stan, Cara, Kayla, Danell, and Jaime. Our group was joined along the way by Ming (who decided to timely and casually leave her conveniently located residence and meet up with us near Fort DeRussy) and Rich-2 who joined us near Aloha Tower. Although water and restroom stops were few and far between, the misty overcast weather masked the need to hydrate our bodies and minimized the use restrooms.

As a group, we were able to survey a couple of locations to meet and agreed to a site to meet on marathon race day. It is the same site where we met last year. Although the restrooms were locked last year, we are optimistic that they will be open this year.

While on North King, we visually experienced some of the remnant impact that homelessness has on many downtown/Chinatown merchants. It was a harsh dose of reality and left us with a better understanding and greater appreciation for the basic life domains that we have and many times take for granted. The group continued on to Kapiolani under light winds and drizzling rain. On Kapiolani Boulevard, near Ward, the group was greeted by a “honk”- “honk” of a car driven by Group Leader Guru Sam and co-pilot Ivana. It was a welcome surprise and a brief relief from running.

On the way back, we respectfully weaved in and out of tourists to make it to the Honolulu Zoo, where we found that we were a little short of the estimated 12 miles that we set out to do. We decided to run counterclockwise around the park to finish at Paki.

A big high five to group member/early bird Rich-1 who actually did eight (8) miles before starting out the 12-miler. In total, Rich-1 did 20 miles for the day!!!

At Paki, we were met with a lavish spread, including fruits, delicious garlic/herb twisted pretzels, decadent brownies, cupcakes, and more!!! Confession: After a couple of passes, I finally succumbed to and indulged in a brownie. It was absolutely delicious!!!! Thank you table volunteers!!!!

We really missed our fellow runners Denise!! Bob!!, Masato!!, Malia!!, Blair!!, and Dwight!! We miss you folks. Please be sure to come out as we continue to taper down in miles. For the upcoming week, the group will continue its tapering with a 10-miler. Some members were also considering the Turkey Trot to test their pace skills as well as prepare for guilt-free eating on the rest of Thanksgiving Day!!! I am personally looking forward to seeing food pictures from our White Group Chef Lisa and am also curious whether Melyssa will be roasting a turkey from scratch again this year. It is a tradition that is slowly disappearing but one at which Melyssa is quite skilled. I tip my hat to the both of you!!!!

Start planning your routine on the days preceding the race day as well as on race day. There are a number of items to address such as, diet, transportation drop off & pick up, running outfit, Vaseline, gels, etc. Bring your questions to share with the White Group leaders

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

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

Today we had a great turn out as we were joined by Lucky 13 group members. Love the rain or shine attitude! Everyone braved it out, we did get to practice running in wet shoes, and clothes, we are ready for whatever weather shows up on Marathon Day, just remember to put Vaseline everywhere that you may rash, especially feet where you may blister. Jeff gave us great advice to try and run as regular as possible, jumping over puddles, or trying to dodge them could lead to injury, by slipping or tripping. Also remember that the first hour we’ll be running in the dark, so be especially careful of lines and reflectors on the road. We had Maile and myself as leaders, Tannia, Mary, Mark, Doug, Tess, Rick, Adam, Bethany, Beth, Brent, Marivic, Ichiro, Grace, Marisa, Sharon, Trieu, Jan, Elena and Erika. We are tapering and did 12 miles in 2:43 (thank you Beth for keeping time with your app). Next week I leave for New Zealand on Friday and will miss the last 2 clinics. I think Andy will also be out of town the last 2 Sunday’s before the Marathon. Maile will lead the group, schedule for the next Sun will be 10 miles. If you run the 10-mile Turkey Trot Run, you could taper to 8 miles on Sunday. See you all on Marathon morning 4:15 a.m., Ewa bathroom in Ala Moana Beach Park. I know you’ll all do great and complete this year’s Marathon!

Beginners:

Sweet 16’s by Christine David:

There were 18 sweet 16’s on our wet 10-mile trek today. We walked out to the phantom phone booth and back. At least we stayed cool! And we were so happy to return to the food table before 11 a.m. Lots of yummy food!

Joining us today: Cliff, Annette, Lynn, Dan, Judy, Janet, Precy, Peter, Cheryl, Pam, Harry, Abby, Chin Wen, Linda, Koga and Masaki from Japan, special guest Derby, and Chris. (Do I get an A for spelling this time? I’ll take a B+, too.)

Straw tip for marathon Sunday: carry 1/2 straw to prevent spills when drinking water and gatorade from cups on race day. Thanks to Pam for the tip! Stick with Pam if you want to know all the bathroom secrets on race day!

Planning way ahead–the sweet 16’s are going to gather on Sunday, January 3rd, 2016 at 7:15 a.m. (yes A.M.) at Koko Head District Park to climb Koko stairs in honor of Cliff’s sweet 16th (x 5) birthday! After we make the trek up and down (some of us will just stay down–we are smart), we will gather for a Sunday b-day brunch at Cha Cha Cha Salsaria in Hawaii Kai (Safeway/Longs shopping center). Plan to meet at Cha Cha Cha at 10 a.m.. http://www.chachachasalsaria.com/#!location My cell (Chris) is: 808-782-2401. Let me know if you want to join us that day, and I will make reservations for brunch.

Email me (moc.liamgnull@divadeenitsirhc) or call/text (808-782-2401) to let me know:

If you are going to join Cliff for the hike up Koko Stairs.

If you are going to join us at Cha Cha Cha Salsaria post hike. (Be sure to write your name in text/email and number in party)

Good luck to all those doing the Turkey Trot. And we’ll see you on Sunday for a leisurely 8 mile walk.

Green 15’s by Louis Crompton:

Great practice for running a marathon in the rain… I’ve done it 3 times… and hope December 13 is not the 4th time. Our small group of 7 (did other sweet ones stayed home for fear of dissolving?), took off for a 60% distance today, duly cautioned about very slippery sidewalks and those nasty metal cover plates. “Only” went out for 12.4 miles to visit the oasis for the last time. Big mahalo to Nelson and his gang for being open… no matter the rain or blowing winds they were there! Great dedication toward the HMC… and very much appreciated. One of our “ko’s” had to turn back at BP#1 so we were down to 6 meandering down Kahala Avenue. Despite our cautious regard toward the ground, strangely we were back in the park in 3H 3M for a surprising pace a little under our 15 target. We aim for 15, but must have been some unconscious desire to get back a tad early so as not to keep Evelyn and her ladies at the refreshment table too long… thanks ladies, lots of homemade goodies today. Our Green 15 will taper down to 10 miles next Sunday or 2.5 hours… yes, do some homework even if it’s raining…and be careful. Aloha

Golden 14’s by Dean Takashige:

We officially had our Rain training…

Just what Dr Scaff ordered a official wet shoe run… Teaches you about things that would have gone un-noticed otherwise.

  • does running in your SOAKING WET shoes cause blisters
  • is your socks working for you?
  • trim your toe nails…because to little part sticking out now digs a little crater in the soft and soggy skin of the adjacent toe…
  • can you run the distance with those soggy socks? if it rains changing the socks only last a mile or two at most…
  • don’t forget your Vaseline between the toes and coating the foot…
  • Now that your shoes are wet.. the best recommended way to wash them is with soap and not detergent and in cold water. or your shoes will revert back to before it was glued together.. all in pieces….your perspiration is very acidic and will assist in de-laminating your shoes so its a good chance to wash your shoes…
  • Your shoes need to last at least 3 more weeks…..
  • Finally spin dry your shoes and stuff them with wadded balls of newspaper change daily…

We are tapering gang so just do your 1 hour two times a week and we will see you on Sunday..

Lucky 13’s by Kim Ramos:

“If it ain’t raining you ain’t training” said a fellow runner. It’s true rain or shine we still run. On a wet and rainy day we had a small group from Lucky 13s so we joined the Golden 14s on our run. Today we ran for 8.24 miles. It’s tapering training from here on out till marathon day. We all have to remember to be injury free and healthy for our big day. Keep up with your homework runs and I’ll see you folks next wee

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, Tim, Dean, Carol, Melissa, are a few of these benevolent Purples.

Thank you!!!

My Homage to Nelson and his “crew”:

I was going to run my usual 8-miler (up through Kapahulu, around Diamond Head, into Waikiki, then back home, this morning (Monday). I wore my “Honolulu Marathon Clinic shirt” proudly; and when I got up to the top of Monsarrat, I decided that I needed to log in a few more miles so decided to head to the Kahala gas station. After reaching the gas station, I felt a bit energetic and since it was wet and overcast decided to head off to the first beach park. Upon reaching the first park with “relative ease” and feeling a bit nostalgic, I wanted to “pay homage to Nelson and his group” (although they were not there) and continued on to the second beach park. Amidst thunderstorms, water puddles and splashing cars, I managed to make it to the park and “paid my respects” to the group by drying off, utilizing the bathroom, replenishing my water, and a brief “thank you Nelson and group homage”. I sloshed, skimmed, ran, and walked back through Kahala, Waikiki, and then home to make it a 15.6 mile “homage” some four hours later. Thank you Nelson and the Purple Group!! We truly appreciate your benevolence and generosity!

Carbo-Loading Party Dr. Scaff’s annual get together is slated for Friday, December 11. Please pick up invitations at the clinic for more details

The After Marathon Dinner @ Dave and Busters – December 14, 6:00 p.m.; cost $30.

Please sign up on the board.

Clinic Picnic- the Sunday after the Marathon, December 20th:

Bring in your latest gourmet offerings and share your 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 11-14-2015

Table Duty:

Thank you Byron for “stepping in” to volunteer for the table. The new, slim and trim Byron looks fantastic! Life must be good!

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace < 9 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. Nancy, Satomi, Craig, Les, and I ran about 18 today from Maunalua Bay Park at a varied interval pace. Take it easy and avoid injuries. Next week we’re meeting at the boat ramp at 5:45 a.m. and running 18. Run fun!

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

John and Henry led the Silver group on a 14-mile run today. The cool and breezy conditions continued from last week. Henry was more or less in race mode even though we were not a part of the Val Nolasco Half Marathon. As many Silverados were at the race, we had a small group which included Horacio, Jen, and Bethany (training for her first marathon and her first 16-miler). Henry left the group at Paki Avenue, as he started his run earlier, and went over to the finish line to greet and celebrate with the rest of the Silvers (what an awesome leader).

Congratulations to all of those who finished today’s Half Marathon – Beth, Terry, Dawn, Melissa, Lynnae, Andy H., Asami, Tony, Sandra, Ron (Grey), Jun, April, Evelyn, Ivie, Leo, Jan, Marsha, and all other HMCers out there. It was a great day for a race, and you all made it look easy. The HMC training is paying off! The benefit of a pre-marathon race is you get to practice all those race-ready rituals like carefully selecting your diet, and waking up super early.

We have started the tapering period, and the miles on Sunday will gradually decrease. Newbies, take note: this is a very important period that must be respected. Sure, you may feel like you can do more mileage, and we have no doubt that you can, but part of preparing for the marathon is allowing your muscles to rest and repair so they can be fully ready for race day. At this point, Dr. Scaff and our staff leaders advise runners to avoid overtraining. There is no point in increasing your chances of an injury. The purpose of our weekly mileage is to keep ourselves in race ready condition.

Homework: Target 33-35 miles this week. Each run should be 9 – 11 miles with a rest day in between. Focus on your mental preparation and visualization, especially for Kahala Avenue, Diamond Head, and the final stretch in Kapiolani Park. Imagine yourself in perfect form at each section of the race – beginning at downtown, through Waikiki, along the highway, then the Hawaii Kai Drive loop, and the gas station for the final push. Also consider dividing the race into sections – first 7 miles is warm up, the next 13 is cruising, and the final 6 is the steady push to the finish line where all of your training is tested. (That’s why we say the marathon “starts” at mile 20.) Select a mantra that you can repeat to yourself when you need the extra motivation. “I own Kahala Avenue” has worked in the past for some.

Carl’s Clues for a Fun Marathon:

Carry a small flashlight that you’re either willing to hold for the whole race or dump after it’s light. Porta-potties are an adventure you don’t want to enter into blindly.

Consider carrying a sanitary hand-wipe packet, in the event that you do have to stop for a prolonged bathroom break. Bathroom breaks are like politics – Nobody likes to get their hands dirty.

Upcoming:

11/22 –12 miles (with a 14-mile option) run starting 6 am via Waiholo. Likely our last day at Waiholo Street this season.

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

Once again White group members faced cool, very gusty trades. It was a combination of ideal weather conditions and a shorter distance that kept everyone comfortable and in great spirits. While running up to Triangle Park and going contra to a running race in progress, we were ecstatic to see members Malia and Kayla on their return leg to the race’s finish line. They both had an ear-to-ear smile across their face. We are proud of you! Now come back and join us next week!!

A spirited group of 17 runners started out the run, led by group leaders; Guru Sam, Monika, Jessica, and Lisa. They led a core group made up of Mike, Charlie, Rich-1, Rich-2, Sirena, Ivana, Denise, Melyssa, Elena, Andrew, Ming, Denise, Danell, and Jaime. At Triangle Park, we all agreed that we really miss active leader Bob and hope that he will rejoin us for the rest of the weeks leading up to marathon day. Bob always kept a steady constant pace and livened up the group with all of his jokes, stories, and endless energy.

When we hit the 2nd beach park, we were extremely appreciative of Nelson for his generous and open-arms hospitality. If you take a moment and observe Nelson, you will notice that he always welcomes everyone with open arms, cups in hand, offering to any HMC runner that stops in for a drink. Nelson truly epitomizes the characteristics of generosity and giving without expecting anything in return. HMC runners are truly blessed with having Nelson as part of the clinic. Thank you Sir!

Nelson, just a heads up that next week, the White Group will be going the Downtown route and will miss your generous hospitality. According to our tapering schedule, this past Sunday may have been our last trek out to the Nelson’s Oasis. On behalf of the White Group, we thank you very much for all that you do. You have made the PTA portion of Sundays much more bearable. THANK YOU!!!!

Prior to leaving the Oasis, we saw former White Group members Dustin and Alice doing their training run, stopping in for a quick refueling before heading on out.

On the way back, strong tailwinds helped to push us along when we felt like stopping. We again met Sam at Triangle Park in his white van to see if anyone needed a ride back to the park; testing group runners to see who has the mental tenacity to continue on. Once again, all runners remained focused and the group headed back to Kapiolani Park on their own.

A big shout out to Bob, Masato, Malia, Blair, Stan, and Dwight. We miss you folks. Please be sure to come out as we continue to taper down in miles. For the upcoming week, the group will continue its tapering with a 12-miler that will take us through the downtown route. Please remember to bring ample water as the water stops are few and far between. We will also be discussing options for our morning meeting place on race day.

Please start planning your routine on the days preceding the race day as well as on race day. There are a number of items to address such as, diet, transportation drop off & pick up, running outfit, Vaseline, gels, etc. Bring your questions to share with the White Group leaders! They have the experience and accumulated knowledge to share with you and to quell any anxiety or concerns that you may have.

ALL white group members, great job! Make sure you give your body some rest and healthy food to replenish all that was lost yesterday. See you next week Sunday!! (This means you too, Bob!!)

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

There was Tannia, Dan, Collette, Charlotte, Mark, Mike, Alan, Fiona and myself today, I think several group members did the 1/2 marathon as total turn out seemed smaller than usual. We started our taper from 16 to 14 miles this week. Next week we plan to taper to 12 miles, but are adding on the Kahala route to the finish line so that we can practice our smiles for the finish line on race day.

Beginners:

Sweet 16’s by Christine David:

There were 17 sweet 16’s on our 12-mile (ok 11-mile) walk today. The weather was perfect so we were actually begging Cliff to do it again, but he thought 24 miles (ok 22) would be a bit too much.

Joining us today: Fearless leader Cliff, Sylvia, Annette, Lynn, Dan, Judy, Janet, Precy, Peter, Koga, Yuki, Isaac, Macy, Sheryl, Harry, Pam and Chris. (Hope I didn’t forget anyone and I apologize for names that are misspelled!)

We walked to Wailupe Park and back. We were lamenting the fact that we won’t get to see Nelson’s oasis for quite some time. We love Nelson!

Reminder that we will meet at 4:30 a.m. (wow–who actually gets up that early?) at Ala Moana Beach Park on marathon morning. We will gather near the bathrooms just Ewa of the tennis courts. Look for all the marathon clinic people there. Cliff will be wearing his trusty hat that we should all recognize. Remind me to give the straw tip next Sunday (stole it from Pam).

Planning way ahead–the sweet 16’s are going to gather on Sunday, Jan. 3rd, 2016 at 7:15 a.m. (yes A.M.) at Koko Head District Park to climb Koko stairs in honor of Cliff’s sweet 16th (x 5) birthday! After we make the trek up and down (some of us will just stay down–we are smart), we will gather for a Sunday b-day brunch at Cha Cha Cha Salsaria in Hawaii Kai (Safeway/Longs shopping center). Plan to meet at Cha Cha Cha at 9:45 a.m.  My cell (Chris) is: 808-782-2401. Let me know if you want to join us that day, and I will make reservations for brunch.

See you next Sunday! We only have to walk 10 miles. (ok, maybe 9)

Green 15’s by Lou Crompton:

Plan was to taper back 20% and go out for 14 miles Sunday… couldn’t ask for better weather … nice breeze and reasonably ‘cool’. Eight of the usual suspects were present plus a visitor… 11 yr old Kai was brought to HMC by his mom who asked if he could go out on a practice run since he plans to do the marathon in December with his marathoner grandfather who will fly in from Japan… well, maybe to Aloha Gas. Mom was ok with that. If he shows up next week with grandpa, they may want to go out with an intermediate group… the kid will be a marathoner in his own right. So coming back we had 8, four of whom stayed with the pace leader and 4 felt the need to practice a quicker pace to assure one of our own wins free meals at work by beating our planned finish time… she will, no doubt We 15-pacers did 13.97 miles(pretty dang close to 14 miles) in 3H 30M or 15.0 m/m. Not only did the fearless 4 scoot ahead, they took an unusual turn and jogged a distance of 14.5 miles. Next week we taper 30% and will visit the oasis if it’s open for the last time this training year. Thanks to Nelson for being open today, and to Byron at the finish with all his delicious assortment of unhealthy fattening refreshments – we can afford to put on a pound or 2 prior to marathon day. And, yes, you should be doing some similar tapered homework

Golden 14’s by Dean Takashige:

The weather was actually really nice. I was a little warm but there was a great breeze to cool us off. The turnout was small due to the half marathon run going on. We all had a great run. A few went 16 and the rest of us went 13 miles which included the finish line and a dip in the ocean to cool our piggies….Not to mention we also had a Hawaiiana lesson about the Hala tree.. alng the way. Everyone has come a long way so now is not the time to get in extra miles, just maintain and don’t injure yourselves. Three weeks out is not enough time to recover. Whatever you have been doing or not doing don’t change at this point of your training. We will be entering the tapering portion of your training. No more 16 milers, that’s done for this year. If you haven’t done a 16 miler it’s too late. Save it for December 13. Don’t forget to sign up for the HMC marathon dinner the day after at Dave and Busters, especially for our first timers. Its great fun.

If you would like to be a staff member to help out next year please come and talk to me or one of the staff leaders.

Keep up with your 1 hour runs and we will see you next Sunday.

Da Comment Corner:

Mahalo, Staff Volunteers:

Group members, please thank your staff leaders for their unselfish leadership throughout the year. Many leaders are running at a pace which might not be “ideal” for them but they stick with the “prescribed pace” for the benefit of the group. Staff leaders might “slow down” for the group while other leaders do their best to maintain the group’s pace, even with the challenges of work and family schedules, and other issues which might prevent them from training more regularly.

A good way to give back to the clinic is to volunteer to be a staff member next year and help other runners achieve their goals.

Turkey Trot, Thanksgiving morning, November 26th.

(Volunteers still needed)

Dr. Scaff’s Carbo Loading Party December 11th

You’ll have a hard time recognizing fellow runners with their clothes (work or party) on.

The After Marathon Dinner @ Dave and Busters!! – December 14, 6:00 p.m.

(Please sign up on our sheet)

HMC After Marathon Picnic – December 20:

Enjoy great food and company while sharing your marathon experiences. Lots of fun and lots of information sharing.

Let’s all start tapering, tapering, tapering – you’ve earned it!! Have a great week!

See you at the water stops!

Blair

Blair’s Weekly Update 11-07-2015

Table Duty:

Thanks to Henry and Robert for a great spread of goodies at the Table!!

  

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. Donis, Nancy, Craig, Les, Frank, and I ran about 18 today from Maunalua Bay Park at about 8:50 pace. Docs talk reminded us not to overextend in the next five weeks.  Next week we’re meeting at the second beach park at 5:45 am and running 18.  Run fun!

 

Red Group by Stephen Cole:

(Pace 9:00 -10:00 minutes per mile)

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jun, Daryn, Linnea, Sven and Jimmi for our first 20-mile run from Hawaii Kai to Kapiolani.  We started from the 2nd beach park and ran toward Hawaii Kai for 1.5 miles, and then into the park for Dr. Scaff’s talk. After that 10 miles, we then ran back out past the 2nd beach park and back for the remaining 10 miles.  Several of the red group were recovering from a marathon last week in Auckland, and others ran slightly less miles due to injury, but everyone did an awesome job. Congrats to Linnea on her first sub-4 marathon!

It was a nice day, with wind gusts and a few clouds out there on the run. The lower temperatures were a welcome change, as we head into winter. The group ran at about a 9:30 pace for the 20 miles, ending up with a total running time of about 3:10:00.

Next week is the 1/2 marathon race of the marathon readiness series, and many of the red group will be running that. Those that do will also tack on a 10K run on the end for a nice 19+ mile training day. Others will either run on their own or will be running another 20-miler on the same route.

 

 

Pink Group by Leslie Ragodos

Pace 10:00 -11;00 minutes per mile)

Despite a brief hiatus last week, Hao, Jeff and I met at Kapiolani Park at 6:30 a.m. to run a little more than 6 miles before coming back to listen to Doctor Scaff’s talk. A different route was suggested which included a cautious short, steep run up the hill on Kilauea Avenue near KCC and a run along the ocean path near the old War Memorial Natatorium. We were delighted to see our cheerful leader Rosie at Doctor Scaff’s talk. From the talk, Katsu and Michael joined us. Fumiko also joined us at Triangle Park. We ran to the first beach park and back for a total of 18 miles at approximately 9:30-10:00 minute/mile pace. It was breezy but still very warm, a reminder to hydrate well. Thank you very much to the snack table volunteers for providing the refreshing lightly salted fruit and other snacks after our run.

Next week, for those who are not running the marathon preparedness series half marathon, we will meet at Kapiolani Park at 6:30 a.m. to begin part of our run early.

 

Silver Group by Lynnae Lee and Carl Silva:

(Pace 11:00 – 12:00 minutes per mile)

The Silver Group was treated to ideal running conditions for an 18-mile jaunt on this cool and breezy Sunday morning. Leaders Henry (at table duty) and Lynnae were absent, but they did their 18-mile run on Saturday to ensure their training didn’t suffer. Inspirational leader John also ran on Saturday but still led the group on Sunday morning (obviously, not recommended, but we appreciate his dedication). It was a Chromies group today, as we welcomed the Grey Group. Die-hard runners in attendance: Ron and JP (Grey), Speedy Joe, Lance, Terry, Shauna, Asami, Melissa, Kin, Tony, Horacio, Carl, Jun, Alberto, Bethany, and Katsu (Pink) as well as a few others whose names I didn’t get.   Silverados completed 18 miles in about 4 hours — started 5:10 am and finished 9:24 am. Their route included — first beach park, Nelson’s Oasis, the church, Kahala gas station, through Kahala Ave to Triangle Park (no shortcuts today), Diamond Head, and Paki Ave.  Cool and breezy conditions really helped today.

Bethany and her friends turned back at Triangle Park because one of them felt pain just right above her toe area. (Smart choice.) We saw former volunteer staff leader, Paris, along Kalanianaole Hwy as he cheered us on toward our 18 mile goal.  Cool and breezy conditions helped for a strong finish as we thought about shrimp fried rice and roast pork.  Doc’s talk today was about moderation when it comes to food.  Enjoy your food! As runners, we need to eat enough so that we have the fuel to run the full marathon.

Thank you Joe & Lance for the drinks, Shauna and her homemade blueberry scones, John (potato chips & water), and Dawn for the seasoned pretzel twists.

Along the run, we discussed the mental aspects of running a marathon. It’s important to “run in place” if you want to tackle such a huge race. This just means that rather than constantly looking back at what you ran during the race and ahead, thinking about how much distance you have to go, try to keep your thoughts limited to where you are at each moment. As long as you keep moving, the distance will get covered. Carrying the whole race in your head is exhausting. That’s why running with a partner is great because the conversation can help distract you and keep you in a good place. Also consider dividing the race into sections – first 7 miles is warm up, the next 13 is cruising, and the final 6 is the steady push to the finish line where all of your training is tested. That’s why we say the marathon “starts” at mile #20.

Please be careful on Kalanianaole Hwy and run single file. [Stay away from the white line!!!]  We do not want anything bad to happen while you’re out running with us.  Avoid any activity which will increase your chance of injury. Remember ICE — ice, compression, and elevation.  Listen to your body’s needs. If you need another day of rest, take it.   Stretch on your rest days.

HOMEWORK: Target 36-38 miles this week. Each run should be 8-11 miles with a rest day in between. We are less than 5 weeks from marathon, and the taper will begin soon. Figure out which supplements you’ll use for marathon day. Start testing a new race day outfit or belt. Stay dedicated to this journey.

Carl’s Clues for a Fun Marathon:

Anyone finishing in 7 hours or more who has the energy, should seriously consider starting a Conga Line at the finish with random, willing, fellow racers. You may not be the fastest, but you’ll be having more fun than sub-four-hour runners who can’t feel their feet.

If you’re looking for a fun costume idea for three and you’re all running at the same pace, have two people dress like JAL flight attendants and carry your own finisher’s tape. When you get to the finish line, have the flight attendant runners go ahead and put the tape up for the third person to run through. It’ll look great in the photos!

Upcoming:

11/15 – Mizuno – Val Nolasco 1/2 Marathon (final race in the readiness series) @ Kapiolani Park. Clinic run led by John and Henry – 14 miles (with an option to do 16). Meet at Waiholo at 5:30 am.

11/22 – most likely a 5:30 am start.  Mileage TBD.

11/26 – Thanksgiving Day Turkey Trot 10-mile pace prediction fun-run. Pre-register to save a buck – www.honolulumarathonclinic.org ($7 online, $8 on race day). Bring a friend or two. Winners need not be fast, only accurate.

12/13 – MARATHON DAY!

12/14 – POST MARATHON PARTY. Sign-up @ Clinic.

Finally, take the time out to honor the Veterans in your lives this week. We get to run free because of their hard work and sacrifice! To all of the HMC Veterans, thank you for serving with valor and unselfishness. You are true heroes and inspirations to us all.

 

 

White Group report by Russell Uchida:

(Pace 12:00 – 13:00 minutes per mile)

Cooler more brisk gusty trades welcomed the White group as we deviated from past practice of starting with the mass clinic at 7:30am to an earlier 6:30 am start time to accommodate our last 18 mile run for the year. 15 runners started out promptly to loop around Kapiolani Park and the Honolulu Zoo. After making that loop, we reached Paki Pavilion for a short water break and then proceeded to do the remaining 16 miles. The novelty of starting earlier filled everyone with greater energy and excitement as everyone maintained a brisk and sustained pace of or around 12 minute miles.

After a short introduction of a couple of new runners to the group, we were lead on the arduous 18 miler by Group Leaders Monika and Jessica. Other runners following closely behind were Mike, Elena, Rich, Sirena, Kayla, Denise, Andrew, Charlie, Ming, Pernima, and Danell. We continued our brisk trek to the gas station for a quick refreshment /refresher and then proceeded on to the first beach park. When we reached the usual 5-mile marker “telephone booth”, we were met up by veteran leader Guru Sam with his van filled with additional runners who were unable to make it at the earlier start time. It was a welcome surprise to see both Melyssa and Brent with ear-to-ear smiles and fresh legs. Their appearance provided us an extra minute to refresh our legs.

When we hit the 2nd beach park, we again thanked Nelson, USC, Marsha, and company for hosting the Oasis. It really is a tremendous “picker-upper” for all and gives us the motivation to continue on. Nelson did make a note that he NEVER sees Sam this far out and it was quite a welcome surprise for him. We proceeded to the Church to make our nine (9) mile turnaround. On the way back, strong tailwinds helped to cool us down and to continue the brisk 12 mile/min. pace. At the “mile marker phone booth”, we parted ways with Sam, where he had initially parked and met up with us. On our way back, we bumped into (the other) Richard who was doing his solo run.

With continued strong gusty tailwinds coupled with semi-cool winds, we made it through Farmers Road, and on up to the Triangle Park. We were met up by Sam at Triangle Park in his white van testing group runners to see who would succumb to the ride back and who would continue on to the finish. Proudly, all runners remained focused and the group momentarily re-convened then headed back as an organized group.

We continue to miss BOB, Lisa, Malia, Blair, and Dwight. The group will taper beginning next Sunday with a 14 miler according to Bob’s mileage schedule. Thanks to Hang for bicycling alongside of us and taking pictures along the way. She played the part of marathon photographer, taking many pictures of both fresh and exhausted looks.

ALL white group members, great job! Make sure you give your body some rest and healthy food to replenish all that was lost yesterday. See you next week Sunday!!

 

 

Blue Group by Val Ogi:

Pace 12:30- 13:00 per mile)

This week we had 19 at the clinic start. We headed out to the second park and Nelson’s Oasis. Thank you to Nelson, Marcia and Dean and Caroline. Today we finished our run @ 14 miles and officially start our tapering. What a perfect running day, wishing for this cool weather on Marathon day! We are doing Kahala Avenue for the month of November.  We will do the same next week. Great run, negative split but last mile said 11 minute pace, maybe a little fast but we were all feeling so good at being able to taper! Members this week were leaders Maile, Andy, Marisa, Marivic, Brent, Rick, Cheryl, Betsy, Sharon, Grace, Doug, Tannia, Trieu, Adam, Mark, and special guest leader Rosie. Sorry 2 more gals I forgot their names. Thank you to Henry and Robert for the wonderful refreshments especially the salted star fruit, it really hit the spot.

 

 

Beginners:

 

Green 15’s by Louis Crompton:

I was inspired by Doc‘s talk this morning – wanted to go home and eat a hot dog for lunch… once in a lifetime, that’s moderation… dilemma is no hot dogs in the house.  Ten of us formed up for our longest distance run when the Fair Fiona shoo-ed off 2 Japanese tourists to another group; he wore a tee shirt & pants while she wore a nice dress… yeah maybe best they went with another group.  Our jewel of a leader gave us the basic long route [around HK Drive loop] but then for the first and only time this year gave us options how to return from Aloha Gas.  And yet another surprise – one of our joggers has an incentive to finish faster than our target 15 pace or 6H 35M… she gets 7 free lunches to beat 6-28!   So our friendly helpful staffers, Lou and Fiona, elected to show Susan just how to do the easy trick.  She finished 17.7 miles in 4H 17M [and we easily could have finished quicker] with a 14.5 overall pace  – if you extend the philosophy a few more miles to marathon distance, she has time to spare and wins 7 free meals.  Do it!  We willingly missed our usual 15 pace, but it was for a good cause.  Mahalo to Nelson for having the oasis open and to Henry for keeping the refreshment tables open not only for us but the other folks still on the road.  He’s got a lot of oranges to eat… Next week we enter our tapering phase – we’ll drop 20% and go for 14 mi at our 15 pace.  Don’t forget homework.  Aloha

 

Golden 14’s by Dean Takashige:

Sunday we had a nice size group. It was sunny with a nice breeze which was great to keep us somewhat comfortable along the way.

No new items except everyone should be finalizing what you are going to wear on Marathon day, shoes( might be a little late but better NOW than the week before) make sure you choose your socks, or try different ones to fit better or help prevent blisters, now is the time to figure these things out as we do our last few long runs.  Other items like decide if you are eating pretzels or energy blocks or gels. now is the time to figure out what you are going to take on your run. If you were thinking about changing your fanny pack do it now to get used to it.

Got questions? ask any of the staff members.  Most of us made it to the first park then some continued to the 2nd park and a few went to the 8 mile turn around.  Next week it will thin out since there is the last of the readiness series runs.  For the rest of you see you on Sunday and be sure to sign up for the Turkey Trot on Thanksgiving day.  If anyone is even remotely thinking of being a staff member next year come and talk to me. We would love to have you on board.

See you all next Sunday.

 

 

Da Comment Corner:

Turkey Trot – Thanksgiving Morning

Volunteers still needed; please sign up on the board

After Marathon Dinner at Dave and Buster’s – Monday, December 15 at 6pm; cost $30.

After Marathon Clinic Picnic – Sunday, December 21; 7:30 a.m.

 

See you at the water stops,

 

Blair