Marathon fee of $26.20 for limited time

Early entrants for the 40th Honolulu Marathon will pay only $1 per mile, race president Dr. Jim Barahal announced yesterday.

The special online fee of $26.20 will begin December 26, 2011 and continue through January 3, 2012. The race will be held December 9, 2012.

From January 4 to 15, 2012, the early fee will increase to $40.

To register, go to www.honolulumarathon.org.

Thanks Ro Annette and Jeff for the notice.

A Quick Note:

P. F. Chang’s at Ward:

I would be remiss in not mentioning Ron Vesquez, an Operating Partner in the P.F. Chang’s restaurant at Ward for opening up his establishment at 3:00 a.m. personally to accomodate members of the clinic as a meeting place before the marathon.  We “luxuriated” in cushioned chairs, utilized their clean and modern bathrooms and water was available at anytime.  Their location was perfect – it shielded us from the wind and rain and was in very close proximity to the start line.  Our members enjoyed a “first class” experience awaiting the start of the marathon.  There must have been over 200+ runners there (some Team Jet members were also invited).  Thank you Ron!!!  

A Side Note – They have the best “Happy Hour” in town -great pupus and drinks and very resonably priced!  Highly recommended!!!

Under almost perfect race conditions, our members joined the 20,000+ runners in the 2011 Marathon. Cool breezes and cloudy skies with some precipitation helped make our run very “runner friendly”.

While most saw the “elite” runners returning on the opposite side of the road and set records, many forged their own “elite or personal bests” as they crossed the finish line. As an example, White group member Berrie finished his first ever marathon in six hours even though he was going through kidney dialysis three times a week. And, never mind that he is in his seventh decade of life!! Grey group leader Ivie, while leading her group on a weekday run seriously bruised her leg and bumped her head in a collision a week before the marathon – yet, she finished in less than five hours. I am sure that there are many more inspiring stories which will amaze at the picnic on Sunday (be there). To everyone who completed the marathon, great job!! UDABEST!!

The “Monday-After” Dinner

Over 140 runners and friends gathered at Dave and Buster’s to celebrate the completion of their marathon. Spirits were high and the room was abuzz with lots of chatter and warm, positive emotions. The venue was perfect-we had a private theatre-like room with great food and service. As usual, Peter was a great emcee who acknowledged the various contributors to the clinic and welcomed our annual guests, the Tokushima Running Club from Japan. We had guests from Japan, Guam, the neighbor islands and of course the mainland! Gerald and his wife, who (dat) made a special trip from the New Orleans area to participate in the marathon, are weekly readers of our updates. They pay special attention to Grey group leader Ivie’s comments. Ivie, a big fan of Drew Brees of the New Orleans Saints often mentions “Saint-isms” much to Gerald’s approval.

Dr. Scaff extended his regrets as a personal matter popped up and he and Donna could not attend.

Special thanks go to Board Member and Beginner’s Group Leader Norm Uyeda for organizing the great evening! (Just my humble opinion – in my 10 years of attending this event, the dinner was one of the best if not the best! Thanks to all of the attendees for making it such a fun event!)

Da Comment Corner

Da Stairs

Climbing up no problem; coming down, big problem! As we face going down the stairwell, one’s aching thighs scream out, “eh, take it easy; hold the railing, step sideways and one leg at a time!” Can we relate?

After the Fact-License to Eat

I eagerly await “carbo loading time” (approximately one week before the marathon). I can order and eat all the noodles in the Zipmin at Zippy’s without guilt. Or, order extra mac salad with my BBQ Steak Plate at Rainbow Drive Inn. And, forget the half order of grilled browned potatoes as my starch; give me the full order of pasta along with my Veal Masala, please (at Verbano)!

Post marathon comments– the Salad Bar at Whole Foods; the “Healthy Omelette” at Big City Diner (egg whites, tofu, mushrooms, spinach, and cheese).

Clinic’s “After the Marathon” Picnic December 18th

It is a great time to compare notes about one’s marathon and bid farewell to your fellow group members till next year. Also, good time to thank your staff leaders for their help throughout the year.

Chili and rice and drinks served but welcome other potluck items. Desserts,
salads, and main dishes would be very much be appreciated. Clinic starts at 7:30 a.m. as usual. Doc has a short talk then most members go for a short ‘recovery run or walk” while the staff gets ready for the picnic. Picnic starts when everyone gets back – around 9:00 a.m.

Cost $1.

Hiatus

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

Happy Holidays!

Blair

Today, Dr. Scaff gave a longer talk covering everything you need to do for The Week Before the Marathon, with specific information on tapering, diet, clothing, your marathon plan, and what to do following the Honolulu Marathon.  This is a very informative talk with information that can make the difference between a problem run and a successful marathon.

To read the full summary, click here: The Week Before the Marathon (everything you need to do before, during, and after the Honolulu Marathon)!

 Table Duty:

Thanks to Advance leader Les Young for taking care of the table today!  The food and drinks were great!!

 Group Reports:

Advanced Group by Les Young

(Pace <9:00 min. per mile)

The AG continued their taper runs today covering anywhere from 8-14 miles.  They are all ready for a Sub-4 marathon.  Run a smart race and remember to PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE,PACE. Prepare the night before by pinning your number to your shirt and attaching the chip to your shoe.  Layout all the items you will carry with you for the marathon so you don’t forget anything.  Don’t forget the petroleum jelly ritual.  Have a dry cleaning laundry bag (taller than a trash bag) with cutouts ready for rain/warmth.  Carry several sheets of paper hand towels to wipe sweat or more importantly to replace the toilet tissue that won’t be there.  Wake up early enough to do all your #1 & #2 in the comfort of your home.  If you are driving and parking in the Kapahulu neighborhood area, give yourself enough time to walk 1/2 mile plus.  The walk will do you good.  Have a good run and see you at the FINISH!!  P.S. Pray for Rain!!

Grey Group by Ivie Kumura:

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

20 GREYS on our last Sunday taper run of  Downtown Marathon start.  Staffers, Andy, Byron and myself. along with Christine, Bill, Samantha, Keysa, Korwin, Dr. Rob, Donna, Robert (with an ingenious helmet camera), Nobu, Satomi, Jamie, Malia, Gayan, Shyam, Shauna, and visiting from Vancouver, Canada Barry and Tomo; welcome!  We are looking forward to seeing Aki from Japan and Gerald from New Orleans this week.
Each of the GREY staffers had a duty:  Andy (pacer, spokesperson), Byron (spirit lead, keeps us laughing), Horatio (our rock, who always keeps us safe), and myself (always an example, of what not to do, like injury, or illness).  We have been so honored to be running with each of you GREYs. Thank you for making this so much fun for us. Jeff said we are 0.1% of the population; thus we are all athletes and you will all do well!  First time marathoners – there is nothing like the first; savor the experiences; it is awesome!

Wasn’t it fun as we ran through downtown and Waikiki with people smiling and encouraging us?  Well, some might have been fearful of our running pack of 20 wild and enthusiastic runners. Imagine on December 11th, that number will be multiplied by 1000!  Pre-race anxiety is expected, but try to keep it in control; minimal; just relax, remain calm, and prepared. Carbo loading- 65 to 70% of your intake should be carbohydrates; but too much could lead to too much “unloading”.   Don’t overeat. Hydrate. Relax- be rested. Keep positive thoughts. Avoid negative influences at this time. Good time to avoid those negative influences. The first part of the marathon is running with your head. Remember, Dr. Scaff says the mistakes you make in the first 10 miles, you’ll feel in the last 6 miles. Run smart at the start. The mid-part of the marathon, you are running with your personality, so this is where we say everyone is running the marathon for their own goals. This is where you are running for you, talk to yourself, be attuned to yourself. At the marathon end, you are running by your heart. Anything is possible, you are all heroes. Rest well; eat and hydrate well; keep well and finish strong.   As far as I know, there are no fire hydrants at the marathon finish line.

DECEMBER schedule:
December 4th – Downtown – down Ala Wai, and checked out the Hawaii Convention Center – no pacing kept track, it was to acquaint with all of marathon day details. Lots of stoplights and crosswalks. Good company, good talking.
December 11th – MARATHON DAY!

Silver Group by Lynnae Lee:

(Pace 11:00 – 12:00 min. per mile)

On this, our final training run for the 2011 season, we had a total of 10 Silverados:  Alberto, our indomitable pace-setter, Lynnae, anxious for race day, Paris, our pace manager, James, a self-assured runner, Albert, a strong novice, Sandy, a joyful newbie, Steve, powered by all-natural honey, Tiantian, the group’s contact with the Heavens, Lisa, a positive spirit, and Paul, our running expert.  Alberto made up his own route today.  Instead of heading up Diamond Head Road and turning right by the dog park, we took an early right turn @ 22^nd Ave, a left @ Kilauea, then turned left @ Kaimuki Intermediate (just before the steep hill on Kilauea) and left @ the dog park before returning to Triangle Park and back to Paki.  In the end, we completed 6.2 miles in 89 minutes (uh, Paris your Garmin’s broken), but we were probably at a 10-10:30 running pace, and expended 732 calories (for Paris types).  But honestly, who’s counting calories at this point???  Weather conditions were slightly overcast and cool/breezy – Lisa mentioned that race day forecast may be similar to today (we hope so!).

Weekday Runs:  For the experienced marathoners – whatever you want (per staff member Jeff).  Or twice a week for no more than 4 miles in a run – last run on Friday.  Doc recommends Tue=4, Wed=2, Thur=1, for a total of 13 miles this week (including today’s 6 miles).  Respect the tapering period.  Runs at this point are just for maintenance.  Do not risk injury at this point.

Schedule (The Final Push to Victory):

12/9 – HMC Carbo load party @ Dr. Scaff’s home [Then sleep early, very important.]

12/10 – Silvers carbo load lunch.  12:30 pm @ Spaghetti Factory, Ward Warehouse.  Open to anyone who has run with the Silvers this season, or anyone who just wishes to be called a Silverado.  Please email Lynnae (moc.oohaynull@eeleannyl) or call Alberto (781-9221) if you plan to join us.

12/11 – RACE DAY!  4 am meet @ Lynnae’s office.  4:30 am head to starting area.  Email if you need directions.

12/12 – HMC Celebration dinner @ Dave & Buster’s.  [$30 and sign-up required]

12/18 – HMC recovery run + potluck + $1 per person

Preparations:  Doc gave an excellent and comprehensive talk today.  If you missed it, please be sure to see Andrew’s notes from the website (unabridged version).  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: deplete carbs (aka protein load) from Mon-Wed, then carbo load from Thur-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.  Visualize yourself on race day; set at least two goals – a doable one (ie. U5-WELL), 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!

White Group by Blair Hoashi

 (Pace – 12:00 – 13:00 min. per mile)

Guru Sam made a special appearance today and led the 27+ members through a fun run/walk to the Kahala gas station and back.  We made a slight detour at the end to the 7-11 convenience store for Icees and beverages to cap off our nine months of training.  We earned it!!!   Diane, Fumiko, Rani, Berrie, Randy, Russel, Jessica, Jann, Sondra, Cammie, Darrin, Richard, Dina, Masami, Kay, Jenei, Tanya, Mike, Noe, Andrew, Gary, and Aileen with staffers Lilia, Dwight, Norm and Blair climbed the steep and daunting Kilauea Hill at “full speed” to get in a last minute “Speed Work” session for our group.  (Members who were there know the real story!  Can you imagine the Guru or Blair running full blast up that steep 70 degree incline?  I didn’t think so! )

We went over further details for marathon morning and mentioned to take it easy for the rest of the week.  Also, reminded everyone to attend Dr. Scaff’s carbo loading party on Friday, the Post Marathon dinner on Monday at Dave and Busters, and the Post Marathon Picnic next Sunday!   Friends and family invited!

Congrats to all of our members for their patience, discipline and perseverance throughout the year! Thank you for your friendship and camaraderie during the past nine months.  It was an incredible pleasure!  As Guru Sam states, “you are all successful as runners which further translates to success in life! “

  Enjoy your marathon!!! (And, let’s compare notes afterward.)

The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Dina Schneider:

(All walking speeds and 13-minute mile > running pace.)  

Still tapering, today we did only four miles, two laps around Kapiolani Park; repeating our very first session from way back in March.  Who would have thought way back then that we’d say “only” and “four miles” in the same breath!  A special congratulations to our first-year athletes, it has been a thrill and our privilege to be part of your marathon experience.  See you at the start line next Sunday.

 The 14s did their last Sunday training run today, completing the circle by ending with the very same run that seemed so daunting on that very first day in March.  Two laps around Kapiolani Park, with a lot of water stops and photo ops thrown in.  All beer fines for running violations were forgiven.

Don’t forget Doc Scaff’s Carbo Party on Friday.  Get to sleep early on Friday.  Pick up your race packet and see all of your friends down at the Expo. Post marathon Celebration Dinner on Monday at 6:00PM at Dave and Busters.  Meet in the Ala Moana Hotel Lobby from 3:00 to 4:00 AM on Sunday.

It has been said that the greatest gift you can give is a gift of your time. On behalf of myself and the Honolulu Marathon Clinic, I’d like to thank each and every “newbie” for sharing your time with us and letting us be a part of this wonderful adventure.  You will never ever have another first marathon. Enjoy this one to the fullest.

Only one more task to be completed.  Next Sunday.  Everybody have a GREAT run!

 Lucky 13s ran a short 4 around Kapiolani.  We discussed getting ready for race day and how attitude is the most important thing because physically we are ready!  Drink lots of water this week!  See you on Sunday

 Da Comment Corner:

 Upcoming:

Doc’s Carbo Loading Party on Friday, Dec. 9^th.  Make sure to attend; it will be difficult to recognize your fellow runners in “party attire”.

MARATHON!!! – DEC. 11; 5 a.m. start; please check with your group leaders as to your meeting place. 

The After Marathon Dinner @ Dave and Busters – December 12, Monday, 6:00 p.m.:

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

Cost $30.

Clinic’s “After the Marathon” Picnic Dec. 18^th. 

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

Tapering
The Wall Street Journal article Dr. Scaff shared last Sunday noted 15,000 runners couldn’t participate in the 2011 New York Marathon due to overtraining injuries.   It’s hard to get runners to taper, but start tapering!   This is week 2 of tapering. If you’ve been running 40 miles, cut down to 24.  For week 3, cut to 13 miles.  To illustrate the power of tapering, Dr. Scaff shared a Runner’s World April 1990 article about Ken Martin who did 7 weeks of tapering and finished second in the 1989 New York Marathon (2 hours, 09 minutes, 38 seconds).

Turkey Trot:
This week’s Turkey Trot was an important training.  The mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.  Doing a negative split can help reduce your marathon time as much as 4 percent.

Carbo-Loading Party:
Next week Dr. Scaff will bring party invitations. The party isn’t open to the public, but you’re welcome to bring a friend. 

The Big Talk!
Next Sunday, the final talk before the Marathon, will cover everything you need to do from then until after the Marathon.
You can now read full, unabridged summaries of the Doc’s Talks:
   1) Go to the Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/)
   2) Look under the “Categories” listing. 
   3)  Click on “Doc’s Talk”.

Table Duty:

Staffer Lisa and her husband, Antonio (I hope that I got it right) took care of the fabulous table today!  Mahalo!

“Gifts” of Time, Effort and Knowledge:

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

 A good way of “giving back to the clinic” is to volunteer to be a staff member next year!  One needs to have completed one marathon to qualify.

 A short list of HMC “Angels”:

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

Board                                    – Ro Kyte, Chair, Peter Garcia, Norm Uyeda, Val Ogi,  Luanne Murakami,  Muriel Taira, Stephen Zane, B.H.

Shirt Sales                           – Maile and John Burgey, and Val Ogi

Webmaster                        – Bob Lew with help from wife, Libby

Miscellaneous                 – Cliff Hand and Bruce Mullikin 

Group Leaders:

Advanced            – Les Young

Intermediate

Red                        -Jeff Beard

Pinks                     -Rosie Adam-Terem

Purple                  -Nelson Shigano

Grey                      -Ivie Kumura, Andy Hignite

Sliver                    -Alberto Olivas, Paris Monti

White                   -Guru Sam Usman, Joe Wong, Norm Kawamoto, BH

Blue                       -Andy Hirano

Beginners

Walkers / >14    -Ro Kyte,

14’s                        – Norm Uyeda

 Lucky 13’s           – Chris Isham, Dina Schneider

And, much mahalo to the rest of the staff members who help each group remain organized and safe. 

 Great job and mahalo to the Weekly Newsletter contributors:

 Doc’s Talk                           -Andrew Laurence

Group Comments            -Les Young- Advanced Group

                                                -Rosie Adam-Terem, Pink Group

                                                -Nelson Shigano- Purple Group

                                                -Ivie Kumura and Andy Hignite- Grey Group

                                                -Paris Monti and Lynnae Lee- Silverados

                                                -Guru Sam and Blair- White Group

                                                -Andy Hirano and Tony Padua- Blue Group

-Rosemary Kyte, Norm Uyeda, Chris Isham and Dina Schneider- Green Group (Beginners)

 Special thanks to webmaster Bob Lew, who takes care of the “mechanics” of getting the updates out every week to over 800 recipients.  We have readers from all over the world – our friends in New Zealand, Don and Annette Allen, Japan, China, Israel, Czech Republic, Italy, Germany, Canada, Denmark, Australia, and Sweden to name a few.

 Group Reports:

Advanced Group by Les Young

(Pace <9:00 min. per mile)

The AG completed a 14 mile taper run.  The marathon is two weeks away.  The past 8 months of training have implanted a marathon in you.  I won’t wish you luck because all your dedicated training will carry you through a sub-4 marathon, not luck.  This is the time to enjoy your tapering runs and stay injury free.  By now you should have a plan to run a smart race.  Calculate your mile pace to accomplish you marathon finish goal time.  Run the first half of the marathon conservatively banking energy to run a faster second half (negative-split).  Stick to your hydration and carbohydrate/mineral replacement plan that worked for you during training.  Try not to accept handouts of food and drink from the spectators lining the marathon route.  You may be introducing something to your body it won’t agree with.  Remember:  Nothing new on marathon day.  If you didn’t have it in training, don’t introduce it during the marathon.  Don’t eat the stuff shoved at you at the end of a tongue depressor; it will be petroleum jelly for chaffing.  Really proud of you guys!!!  SUB-4!!!!!

Pink Group by Rosie Adam-Terem

(Pace 9:30 – 10:30 min. per mile)

A group of four Pink runners – Bill, Alfredo, Paul, and Rosie – ran out to the first beach park for an easy 12 miler. We had perfect running weather and fervently hope Marathon Day will be like this.

Next week we plan to run 8 miles on Sunday. The homework runs should be shorter too; just two 1-hour runs this week, and less in the final week of the taper.

For those who want to spread a little holiday cheer, there is a 5K fundraiser run for IHS in Manoa on the morning of our picnic, December 18th. It’s a great way to start the day and a nice short recovery run post-marathon. Here’s the web link: www.homewardbound5k.blogspot.com.

 Grey Group by Ivie Kumura:

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

17 GREYS took in the front half of the marathon – 11 miles, tapering down.  The route started from Kapiolani Park, down Kalaukaua, along the beach trail, to Ward Centre, up Nuuanu Street then back to Kapiolani Park via the marathon route. All staffers were there!   Andy, Byron, Horacio and myself, along with Gannon, Malia, Samantha, Korwin, Jyo, Tosh, Lance, Satomi, Keysa, Nobu, welcomed Jamie and Guyann. Sorry, not sure about the spelling! It seems on each update, we repeat our mantras for training, but I myself need to heed that advice. What did we say we need to do as we taper?  NO INJURIES!!  We drill it in our psyche; don’t over train; be careful and don’t get injured. So, what does the fearless Ivie do?  She falls – those fire hydrants leap out from nowhere. Andy said he was able to dodge them. But, I was not alert, not watching my step and being carelessly stupid.  As usual, Horatio got my back; we got ice and added pressure and he stayed with me. My thigh swelled where I got hit. Samantha said it looked like another knee.   Good news, swelling has subsided and just turning color today. From here on out, I will run smarter.  Some advice to heed – “Watch your step,” states Horatio. “Pay attention,” says Alfredo.   And, “that means you were running on the outside; you could have fallen onto the street; that’s dangerous”, my concerned daughter admonished, in a very motherly tone.

The runners of this group have been an incredible group of GREYS; “great” is how I describe you all. Your progress has been amazing – you are all fine running greyhounds! There is no limit to your GREYtness!   Enjoy your taper; also, get your gear ready, get proper nutrition, plenty of rest and store up mental strength. Plan your marathon day start logistics.

We are still having our Wednesday, Friday runs at Ala Moana Magic Island 5:30 pm.
Date:  Wednesday, Nov. 30, 2011 – PIZZA and BEER run – this is the only run we need a head count, so RSVP on this one. (Andrew arranging this one)
Time:  5:30 p.m.
Location:  Meet at the Ewa entrance of the Magic Island parking lot, across the street from the concession stand & first restrooms
Course:  Magic Island to the end of Kakaako Beach Park (Between 1 – 2 times)
Total:  6 miles (Still Tapering, it’s good for ya!)

November Schedule:
November 6th clinic 16.25 miles Overall pace 12:06, Moving pace anywhere from 9:40 to 12:30. Did any of you have a nice “kick” at the end, and could sprint?
November 13th 20.86 miles – Overall pace 12:11 (last year’s 12:41, and we ran only 20.12 miles) running pace 9:45 to 11:25.
November 20th – 14 miles – We had another date with Queen Kapiolani. Overall pace 12:31 (we had LONG stops, but who cares? We’re tapering) Outgoing pace: 10:41. Return running pace: 10:07.
November 24th Turkey Trot 10 miles – Andy was off by 6 seconds!
November 27th – 11.25 miles (Marathon Start) No real pacing tracked.
December 4th – 9 miles (Downtown again, going down Ala Wai Canal)

Silver Group by Lynnae Lee:

(Pace 11:00 – 12:00 min. per mile)

Continuing our tapering schedule, 8 Silvers were led by Lynnae on a scenic tour of Waikiki and downtown that largely comprises the front of the marathon route.  Today’s run was especially important for 1st-time marathoners Andrew and Sandy.  Paris did a good job making sure the group’s pace was kept within acceptable limits.  Today’s group consisted of a core of Silvers [Andrew, James, Steve, Sandy], with a couple of returnees (Tanya and her husband Miles).  The group started out quicker than anticipated, but maintained a solid pace overall.  We enjoyed running along the beach, visited our race day meeting place, and discovered a couple of really cool water fountains along the way (thank you Sandy!).  In the end, 6 of us completed 11.7 miles returning via Ala Wai in 2:33 total time (13:05 pace), averaging a running pace of 11:07 min/mile (2:10 total running time).  Calories burned were approximately 945-1366, based on weight/gender.  Weather conditions were a tad wintery – with very strong breezes triggering the “100 pound warning” in some areas.   

Weekday Runs:  Twice for 6 miles each, with a rest day in between.  Resist the urge to go further or faster; this is tapering time.  Mileage for weekday runs should decrease commensurate with the Sunday runs.  A good rule of thumb is for weekday mileage to equal the Sunday run.

 Schedule (The Final Push to Victory):

12/4 – 8 miles.

12/9 – HMC Carbo load party @ Dr. Scaff’s home [Then sleep early, very important.]

12/10 – Silvers carbo load meal.  (Place/time TBA @ 12/4 run.)

12/11 – RACE DAY!

12/18 – HMC recovery run + potluck

 Preparations:  Today’s run showed that the Silvers are ready and in full pursuit of “U5-WELL”.  The excitement is building…everyone should have received their race #s in the mail.  Schedule time to attend the marathon expo at your leisure.  Please stick to the tapering schedule – things are supposed to feel super easy at this point.  Continue to focus on staying healthy in the next 2 weeks.  Visualize yourself on race day; set at least two goals – a doable one (ie. be able to go to work the following day), and a “stretch goal”.  Make a plan for how you’re going to attack the course and when you’re going to take supplements.  Need a pace chart?  (I can help with that.)  For those who might need help containing all their excitement for the first 6-7 miles of the course, consider running with the group.  Each person ultimately has to run his/her own race, but it may help to run together for the “warm up”.  Plan now for no surprises, except a fast pace. 

White Group by Blair Hoashi

 (Pace – 12:00 – 13:00 min. per mile)

 Approximately 25 runners started with us this morning – Diane, Fumiko, Rani, Berrie, Randy, Russel, Jessica, Jann, Sondra, Ross, Ronnie, Darrin (minus Melissa), Janelle and mom, Richard, Dina, Lilia(a big help in keeping our group organized), Masami, Shoko(first time attendees but experienced marathoners), Lisa, and Jenei were led by Staff leader Norm with Blair as the sweeper.   I forgot to mention Janet K. from last week; hope Maurice is sleeping better. 

We did our “tapering “12 miler @12 minutes per mile and took in Farmer’s Road on the return.  

 Members -please leave Mr. /Ms. EGO “at the doorstep”; all you need to do is to maintain your current fitness level.  Our “motto” for the next two weeks – “just taper”!  No injuries or the weakening of your immune system by training too hard!  You deserve to take it easy!

 Hope Melissa and Gary are getting back on track.  We missed you!  Members spending their Thanksgiving holiday in Vegas- hope you are doing your “homework runs” (Yeah, right.)  Keep warm!

 Ronnie and Jenei, hope your injuries are minor.

 Tidbit:

Members have mentioned that ingesting a small packet of mustard will help to relieve cramps toward the end of our runs.

 Rest of Schedule:

December 4:      “Icee (or Beer)” run – 8 miles (Shave Ice store too far out of our route.)

December 11:    MARATHON!!!

December 18:    Post Marathon Picnic

 Blue Group by Andy Hirano:

(Pace – 12:30 – 13:30 min. per mile)

It was a wonderfully cool day as the Blue Group did a dress rehearsal of the start of the marathon route.  There were only a few water stops and the cool weather made it bearable.  Going around Kapiolani Park initially, we go an idea of where Brian Clark’s finisher’s tent would be.  Andy pointed out where one can look up their official finisher’s time.  He heads to the Shiatsu tent as soon as he picks up his finisher’s T-shirt.  Next we headed to the Zoo parking lot where one can get a free ride to the start of the race.  The buses will run from 2am - 4am.  Going down Ala Wai to Atkinson – we passed Ala Moana Hotel.  That’s where the Blue Group will be meeting prior to 4am.  The Beginning Group will be there as well.  It will be a nice photo op at the Christmas display in the lobby.  Then at 4am, we’ll head to the Ewa restrooms at Ala Moana Park.  There will be a lot of Clinic folks congregating there before the start of the race.  We’ll make our way to view the start of the race just before 5am, enjoy the fireworks and watch the elite runners take off.  After about 10 ten minutes, we’ll move to the area behind the starting mat, make our way into the crowd and then start our own race.  We can do that since our time does not actually start until you cross the starting mat with your timing chip.  The course goes down Ala Moana Boulevard and up Nuuanu Street and right on King Street.  There were a few Christmas displays at City Hall and the City workers were putting up more holiday displays; more to enjoy during race day.  The first water station during the marathon is around City Hall area and the second water station is just past Prince Hotel.  The Blue Group had to endure reaching the Waikiki area to finally have a water break.  Running through Waikiki was scenic but one has to watch out for a lot of tourists walking the area.  The group couldn’t wait to get back to Kapiolani Park to enjoy some refreshments after this 12-mile route.  It was a wonderful rehearsal for the first timers on what to expect and we are ready!!! 

 Our maintenance run next week will be 8-miles to the Kahala gas station and back.

The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Dina Schneider:

 (All walking speeds and 13-minute mile > running pace.)  

Rosemary reminded the group that the physical training is all behind us; from now on the preparation from now on it is 90% psychology and 10% luck. We are on the taper plan:   week of 27 November – 18 miles, we did 8 miles today (9 miles all the way to the marathon finish line); week of 4 December – 10 miles (reference:  ”Your First Marathon”, pages 55-56.).  

 The 14s did a SLOW 15 minute/mile trek out to the gas station and back.  The purpose of today’s run was to again familiarize our bodies with the slower pace of the marathon and also to continue the tapering process in order to build up our energy for the marathon.  We followed the actual marathon route from Kealaolu to Kahala Avenue and the Kalakaua finish line, practicing our picture taking poses along the way.

 Now is NOT the time to try to make up any missed training.  Now is NOT the time to start a diet.  Your body is prepped for the marathon and you can only make things worse by trying new and innovative schemes to make yourself “more prepared”.  Relax!  Breathe!  Enjoy these moments.  You will never have another first marathon – enjoy this one as much as you can.  Make plans to go to the Carbo Party.  Plan to attend the Celebration Dinner on the 12th.  Come to the picnic.  Contact your group leader if you have any questions.

 Next week – more tapering!   Last Friday run at Ala Moana Park 5:00 PM

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!

Lastest Fashion Update for Marathon Morning:

1.  Wear what you have been wearing on your Sunday runs and duplicate (even if clothing a little worn and ragged - it shows character).

2.   Outer wear of the season – le gar’bage bag; white, dark green  or black preferable.  Pink or polka dots are out this season. 

Upcoming:

Doc’s Carbo Loading Party on Friday, Dec. 9^th.  Make sure to attend; it will be difficult to recognize your fellow runners in “regular garb”. 

 The After Marathon Dinner @ Dave and Busters – December 12, 6:00 p.m. 

Please sign up on the board. 

Clinic’s “After the Marathon” Picnic Dec. 18^th.  (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.)

See you at the water stops!

 Blair

Dr. Scaff spoke about tapering, the Turkey Trot, the Carbo-Loading Party, and purchases of his new book: “Your First Marathon – The Last Word In Long-Distance Running”.

Tapering
“Who Quits Before Race Day? Injury From Overtraining, Fear of Undertraining Can Lead to 15,000 No-Shows”

This headline from The Wall Street Journal, 11/01/2011, page D-1, says it all. Overtraining is a huge problem. The drop-out rate from overtraining injuries is over 20%. The article notes: “Most urgent for those running any marathon is the need to taper.” Coaches recommend 3 weeks to recover from the longest training run. No runs should exceed 12 miles 2 weeks before the race, and only 2 or 3 runs of 2 to 4 miles 1 week before. Dr. Scaff will share data on the importance of tapering in the next few weeks.

The Turkey Trot this Thursday, Novenber 24, 2011,Thanksgiving Day. Remember: Mistakes you make in the first 10 miles of the marathon will haunt you in the last 6.

Carbo-Loading Party

Dr. Scaff’s new book is available for purchase at the Carbo-Loading party 12/09/2011. It makes for a great Christmas present. Dr. Scaff will sign books at the party.

You can now read full, unabridged summaries of the Doc’s Talks:

1) Go to the Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/)
2) Look under the “Categories” listing.
3) Click on “Doc’s Talk”.

Table Duty

Helen, Chris, Suzette, and Noe took care of the fabulous table today. Fantastic!

Group Reports

Advanced Group by Les Young

(Pace <9:00 minutes per mile)

The Advanced Group of 9-11 runners completed their final long run today. The distance covered 23-25 miles. The new runners to the group are on target to do a Sub-4 marathon. They wanted to cover distances close to the marathon as a confidence builder and to gauge when they could expect cramping. Everyone ran strong with little or no cramping symptoms. The key for me was drinking twice as much water than before. Everyone at this point should know how much water it takes to keep hydrated and the proper amount and intervals of carbohydrate/mineral replacement. The long run should have revealed new chaffing points that need to be lubricated for the marathon. Again, proper pacing was the key to finishing the distance strong and without injury. Start enjoying the taper.

Grey Group by Ivie Kumura

(Pace 10:30- 11:30 minutes per mile)

Our Greys were split on Sunday; some did the Val Nolasco Half Marathon. Andy, myself, along with Shaym, Christine, Dr. Rob, Donna, Keysa, Yuko, Kay (welcome!), and Shauna made up the usual clinic group. It was fine running weather with a cool breeze. Head wind, or tail wind it makes a difference on our effort. It was a choice, 12 or 14 miles this past Sunday; running 2 more miles to get to Nelson’s Oasis, was worth-it! Thank you, Nelson for all the Sundays of hydration and fuel! Also, Nelson your jokes are always funny, good to gab with you. We spent 11 minutes at that water stop, this Sunday. It seems no one had war injuries from the 20-miler the Sunday prior, just a few chaffing stories. We are into Tapering! Enjoy the taper, start working on your mental strategies, what will give you strength those last miles. Are you running for a cause, purpose, goal? If you start to get anxious, and want to run more, or harder, don’t! It is all part of our getting our bodies, mind ready for Peak, Sunday, December 11th. Dr. Scaff says down by 20% each week. Turkey Trot another fun way to taper, and pace!

Val Nolasco participants were – Korwin at 1:50 (Who Dat?). also Satomi, Samantha, Horacio, Jyo, Tosh, and Lynnae – all looking might fine!

November Schedule:

November 6th clinic 16.25 miles (I know I wrote 14 prior, but I am sure you are all glad and proud we did 16!) Overall pace 12:06, Moving pace anywhere from 9:40 to 12:30. Did any of you have a nice “kick” at the end, and could sprint?

November 13th 20.86 miles – Overall pace 12:11 (last year’s 12:41, and we ran only 20.12 miles) running pace 9:45 to 11:25.

November 20th – 14 miles – We had another date with Queen Kapiolani. Overall pace 12:31 (we had Long stops, but who cares? We’re tapering) Outgoing pace: 10:41. Return running pace: 10:07. Andy says, no way to hold them back! I was running 8:30 to 9:30 pacing to try to catch up. I got left behind, giving Dennis my Costco order and got left behind. I could never catch up after that. Andy clocked the last sprint at 7:30.

November 24th Turkey Trot 10 miles – and continue to Taper, Yea! We Earned the Taper!

November 27th – 10 to 12 miles (we run the Marathon Start)

Silver Group by Lynnae Lee

(Pace 11:00 – 12:00 minutes per mile)

Now in full taper mode, the Silvers were led by worldly staff leader Paris on a 14-mile run to Nelson’s Oasis and back. Faithful staff leader Alberto was noticeably absent due to a work commitment. Today’s group consisted of a core of Silvers [Andrew, Lisa, Steve, Tiantian], with a couple of others (a newbie from Japan and 1 other – sorry didn’t get your name). Thankfully, Tiantian’s ankle healed up quickly so as not to deter her training (hooray!). The group maintained a solid pace. They returned via Kahala in 2:52 total running time (12:17 pace), averaging a running pace of 11 min/mile. James and I decided to challenge ourselves to a final pre-marathon race, participating in the half marathon event. He left me in the dust coming up Diamond Head…I guess he’s ready for marathon day. Weather conditions were a tad wintery – strong breezes and fortunately no rain.

Weekday Runs: Simple – Tuesday for about 45-60 minutes, then Turkey Trot. Resist the urge to go further; this is tapering time. Mileage for weekday runs should decrease commensurate with the Sunday runs. A good rule of thumb is for weekday mileage to equal the Sunday run.

Schedule (aka The Taper Plan):
11/24 – Turkey Trot 10 miles. A great pre-feast festivity. Gobble Gobble! Start calculating your race projection now…no cheating.
11/27 – Front part of the marathon route (downtown), ~12 miles, including our race day meeting spot for those interested in starting together.
12/4 – 8 miles.

The Awards Corner: Congratulations to all the HMCers who completed the Mizuno Val Nolasco Half Marathon, the final race in the Marathon Readiness Series. HMC was there to represent – Horatio, Benny, Michael, Sam (Grey group), Korwin, Satomi, Gyo + Toshi, Tomo, Gauhar, Les, Rosemary, Georgette, and more. Everyone had huge smiles, thoroughly happy with their performances. Special congrats to little Gyo for placing 2^nd in his age group (2:08:36; 9:49 pace). He provided yours truly with special motivation to sprint to the finish. He’s got a nice collection of awards from this year – HMC’s shining star!

Preparations: Tapering is wonderful! No more training. The Silvers are ready and in full pursuit of “U5-WELL”. Continue to focus on staying healthy in the next 3 weeks. With Thanksgiving here, now’s a good time to consider your pre-race diet for the week prior to the race. Doc recommends a 3-day protein load followed by a 3-day carb load. Visualize yourself on race day; make a plan for how you’re going to attack the course. Need a pace chart? (I can help with that.) Plan now for no surprises, except a fast pace.

Happy Thanksgiving! I am so grateful to run alongside you all. Thank you for sharing my journey.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

“You Losers!” was heard in the distance as we approached Ala Moana Park. Yes, it was our long lost Guru, Sam, who decided to join us for a portion of our “Front Part of the Marathon” run. Another “long lost staffer”, Joe, reconnected with us so he could help the group experience the marathon’s starting route. We were truly blessed as Staff leaders Guru Sam, Joe, Norm, and Dwight led the group of 20 runners through unfamiliar territory. (Staffer Blair, as usual held up the rear.) The weather was almost perfect with slight showers and cool breezes. The group was in a joyous mood as we all knew and felt that much of our training was behind us and tapering taking place. Regulars Diane, Rani, Russel, Berrie, Randy, Richard, Jann, Aileen, Darrin, Melissa, Lilia, Fumiko, Lisa (recent N.Y. Marathon finisher), and Cammy made the trek a “fun run” with lots of chatter and joking taking place. Aside from the usual formalities – our meeting place, the marathon start, parking accessibility, etc. – everyone seemed to be laughing and smiling and enjoying the run.

We missed member Gary who was out ill today. I am sure he would have loved to join in on some of conversation flowing throughout the group! Get well and rejoin us soon!

Rest of Schedule:

November 27: Taper run- – 12 miles
December 4: “Shave Ice” run – 8 miles
December 11: Marathon!

Happy Thanksgiving!

Blue Group by Tony Padua

(Pace – 12:30 – 13:30 minutes per mile)

Hip Hip Hooray that tapering (decreasing our weekly total mileage) for the 2011 Honolulu Marathon has begun! Runners, we’ve been stacking on the miles these past 8+ months. By running less, we give our bodies the time to recover and heal with our strength peaking on Marathon Day. Stalwart leader Andy led the team of about 15 or so runners up Diamond Head and then turned back at Kahala gas station. We welcome first-timer Maria (a New York Marathon finisher) and returning clinic runner Benika to the Blue group today.

Three 1/2 miles at Medal of Honor Park (formerly Triangle Park), Andy advised us about our tapering schedule: decrease our total runs by 25% for each remaining week. Ex. If you do two 1-hour runs as your homework during the week, decrease it to two 45 minutes runs instead. But as many of my mentors have told me time and again, at this point in training we already have “the marathon in us.” How do we know that? Trust in the 30-plus year experience of the Honolulu Marathon Clinic training schedule to have prepared you to finish the marathon… and that your body will get so much stronger during this 2-week taper period.

Our group did quite well in maintaining a single-file run on Kalaianaole Highway and again we owe a debt of thanks to Francis for watching for and calling out “Bike!” as needed. Francis, you would make a terrific member of the Marathon Clinic staff in 2012, as well as any of you Blue Group runners. The only requirement is having completed a marathon and having the heart to give your support to new participants in the 2012 Honolulu Marathon Clinic.

At the mile 7 turn-around point, the remaining 13 or so runners enjoyed one last day of refreshments at Nelson’s Oasis for the 2011 Honolulu Marathon Clinic. Be sure to thank him for all of his hard work and support some time before our final meeting for this year, which is the Post Honolulu Marathon picnic on December 18th.

We bid farewell to Betsy and Mike at Mile 10 gas station, as the remaining 11 runners ran up Kahala Avenue, splitting this challenging run up into 4 parts. I also gave you a heads up as to what to expect on Marathon Day as you go up this road. Pace yourself as you go up this stretch so that you can finish the marathon in fine form. The weather was excellent and the company was splendid. I hope to see many of you at the Turkey Trot, meeting at Kapiolani Bandstand – sign-up is at 6:30 a.m. If not, have a terrific Thanksgiving Day and I hope to see you on the streets next week. Thanks to all for your time, pleasant company, and encouragement!

The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Dina Schneider

(All walking speeds and 13-minute mile > running pace.)

We are on the taper plan: week of 20 November – 24 miles; week of 27 November – 18 miles; week of 4 December – 10 miles (reference: “Your First Marathon”, pages 55-56.). Our groups ran 8 or 12 miles today, some will do the ten-miler on Thanksgiving day.

14s by Norm

Woo Hoo – Tapering!! We all rejoiced as Ro declared the commencement of the tapering season. This begins the “fun” time of the training with all of the related festivities and, of course, the attainment of our 26.2-mile goal. The 14s went out to the first park today while doing a dry run for the marathon by running at the marathon pace of 15 minutes per mile instead of the usual 13.5 – 14 minute training pace. This slower pace (plus a lot of walking) helps to conserve our energy and is the basis for all of our training. Don’t forget – tapering is an equally important part of your training.

Next week – more tapering (yay!) and Kalakaua finish line practice; maybe some Kahala Avenue thrown in for good measure – depending on the weather.

Have a Safe and Happy Thanksgiving!

Lucky 13s by Dina Schneider

“What, we’re tapering Ro?” Turkey Trot or not, our group welcomed tapering as we contemplated distance–Christine targeted 8 as a trotter while Dina, Raquel and Peter targeted 10 or 12. Filling in for Chris (table duty) and no Garmin, our group stayed together as Peter called out time to keep us in pace. Soon minds were persuaded as we enjoyed a cool and comfortable approach at the gas station turnaround. Alright, we then all agreed to go for it at 10 (high-five the phone booth). With continued ideal weather, we just couldn’t deny a longer 12 and strong finish. We collectively ran on the marathon route through “mile 22,” Kealaolu (along Waialae Country Club), Kahala and Diamond Head. Back at 10:44 a.m.–high-five again Raquel, Christine and Peter! Thank you for your company. Let’s be thankful to run! Have a Happy Thanksgiving!

On a cautious note during our return on Kalanianaole, single file, we avoided a close call with a distracted motorist who quickly veered in and out short of our path. A safety reminder – stay alert on this very busy highway.

Da Comment Corner

Thanks to all and most of all to Nelson!

Just wanted to thank all of you who contributed to Nelson’s Oasis Fund! Nelson was very, very reluctant to accept the funds but finally did so (after the sharing of a few beers and pupus after our runs).

Nelson, thank you for your thoughtfulness – you might not be aware of how much your “oasis” means to of our many runners. (Also, thanks for the beer, chips and great beef jerky from Kauai).

From Nelson

Thank you for the generous gift from the clinic members. The Oasis (which many of you call it) was created by the purple group and extended to the clinic members. There are a many people who contribute to the Oasis by donating Gatorade, pretzels, chips, cookies, cups etc. (so it is not all me). Just to see the appreciation of the runners and to help make the training for the marathon a lot more tolerable, is a reward in itself to me.

Turkey Trot, November 24^th @6:30 a.m.

Volunteers still needed.

The After Marathon Dinner @ Dave and Busters – December 12, 6:00 p.m.

Please sign up on the board.

“Best Shoe in the World”

The latest Runners’ World magazine mentioned that the Asics GT-2160 as the “Best Shoe in the World” for 2011. But, some of us already knew this, like Andy H. (Grey Group Leader) and friend, Clayton. While Andy and I wear it for running, my friend Clayton bought it recently as a walking and golf shoe. FYI – It’s currently on sale at a major sporting goods store.

See you at the water stops!

Blair

Dr. Scaff did a short talk on his recommendations regarding the longest run you should do before the Marathon, the Turkey Trot, tapering, the Carbo-Loading Party, and upcoming Doc’s Talks.

The Longest Run Doing an 18 or 20-mile run isn’t necessarily a bad idea unless this is your first marathon. Doing more than 16 miles the chance of injury is much higher than the chance of improving your time in the marathon. The few additional miles will not make a significant difference in your marathon performance, but an injury will!

Turkey Trot The Turkey Trot, the best training event you’ll have this year, is Nov. 24, 2011, Thanksgiving Day.

Tapering Begins For the next 3 weeks we’ll be doing shorter runs in preparation for the Marathon. Next week Dr. Scaff will talk about the data on tapering.

Carbo-Loading Party Dr. Scaff will be hosting a carbo-loading party at his house, December 09, 2011. He’ll bring flyers for the event to the Marathon Clinic.

Coming Attractions (Doc Talks) The Sunday before the Marathon Dr. Scaff will talk about what you should do before the marathon. The Sunday after the Marathon, he’ll talk about what to do for your next marathon.

You can now read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly Doc’s Talks:

1) Go to the Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/)
2) Look under the “Categories” listing.
3) Click on “Doc’s Talk”.

Table Duty

Thanks to staffers Susan and Norm for the great food and drink at table. The White Group missed one their leaders, Norm and Luanne, I am sure missed her walking partner, Susan.

Apologies to Libby, who we missed last week and was part of the group that took care of the table.

Group Reports

Grey Group by Ivie Kumura

(Pace 10:30- 11:30 minutes per mile)

15 Gr8T runners did our “cautious” 20-miler November 13th. Our fearless pacer, Andy puts it, “We Rocked. They Greys are Ready.” This 20-miler was attempted as a confidence builder, to minimize the doubt of “can I run for 20 miles?” And, “Yes, we can!” I was so impressed, so many of you actually said, “I feel fine, I feel so good!” This run was to be a no pressure, just get the distance in run, but Andy had his statistics from last year’s 20-mile run, and was determined for all of us to meet or beat that run. We did beat it! We ran the marathon route taking in Kahala Avenue and meeting Queen Kapiolani’s statue. It’s another tradition – we have to greet the Queen. We welcomed Fred to our group. As Dr. Rob said, I have a “date with the lady”, so tired or weary, he still ran strong to the finish. I inched up on her, and know she was greeting me with her “E komo mai, what took you so long?” Some of us were already tasting Waiola’s Shaved Ice our last 1 mile to finish. That was yummy, and worth 20 miles of running. Samantha’s tribute Obama with APEC by ordering the Obama special. With this run, some of us noticed “chaffing” and will need to practice using Body Glide, or Vaseline, etc. Andy recommends never wear anything “new” on marathon day, attire needs to go through several washings. Keep up your strength, mileage, health you’ve come this far with!

November Schedule:
November 6th clinic 16.25 miles (I know I wrote 14 prior, but I am sure you are all glad and proud we did 16!) Overall pace 12:06, Moving pace anywhere from 9:40 to 12:30. Did any of you have a nice “kick” at the end, and could sprint?
November 13th 20.86 miles – Overall pace 12:11 (last year’s 12:41, and we ran only 20.12 miles) running pace 9:45 to 11:25.
November 20th – (14 to 16 miles)
November 24th Turkey Trot 10 miles – then Taper, Yea! We Earned the Taper!
November 27th – 12 miles (we run the Marathon Start)

Silver Group by Lynnae Lee

(Pace 11:00 – 12:00 minutes per mile)

On this APEC Sunday our faithful staff leader Alberto lead the Silverados on a 16-mile run to the Holy Trinity Church and back. Today’s group was heavily dominated by men [Albert, Alfredo, Andrew, Paul, Steve + 2 visitors from Japan], with Tiantian as the lone female, before Lisa and I joined them at Triangle Park (bringing a little more balance to the mix). Unfortunately, Tiantian had to turn back at the gas station, still nursing an injured ankle from this past week (hope it heals quickly!). The group maintained a strong pace, and at some points went quickly through the water stops, even taking over the lead from Alberto, who is still recovering from his illness last month. We missed Paris today, who decided to do his own 18-mile run and finished in good time (3:30). Lisa and I decided to challenge ourselves on this last-long-run-weekend, and ended up doing 20 miles – unfortunately, Lisa’s timer ran out of batteries in the last mile (that’s okay, you don’t need a watch to tell you you did great)! Weather conditions were pretty decent – strong breezes along Kalanianeole and nice sun. It looks like everyone is ready to attack the marathon in 4 short weeks.

Weekday Runs: By popular demand, the Silverado midweek run will be on Thursday morning, 11/17, @ 5:30 a.m. This will be our final run at Tantalus for this training season. Please come prepared with lots of water, a flashlight, and your rain jacket. Please call/text Alberto [781-9221] if you are interested.

Mileage for weekday runs should decrease commensurate with the Sunday runs. A good rule of thumb is for weekday mileage to equal the Sunday run.

Schedule (aka The Taper Plan): Please note changes.

11/13 – 16 miles. Congrats on a great last long run!
11/20 – 14 miles; and Marathon Readiness Series half marathon
11/24 – Turkey Trot 10 miles, gobble gobble!
11/27 – Front part of the marathon route (downtown), ~12 miles. We’ll point out our race day meeting spot (with nice facilities) for those interested in starting together.
12/4 – 8 miles.

Preparations: Smile! You’ve just completed your final long run for the season. All the training is done. Now the next 4 weeks is about Maintenance and Staying Healthy. Start visualizing yourself on race day; make a plan for how you’re going to attack the course. Run a consistent pace throughout or slower in the first 6-7 miles to get a negative split? When will you take your supplements? Do you need to replenish your supply? Plan now because you don’t want to be surprised with anything (except a fast pace).

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

Diane, a group member since the start of our clinic, was “volunteered” to lead the group since Staff leader Norm K. had table duty and staffer Blair preferred to play the caboose. We started off with 18 members today. Richard also “volunteered” to keep everyone within a “12:00 – 12:30 minutes per mile” range to assist Diane. Both were magnificent in their duties and should be recruited to join the HMC Staff ranks for next year! (I’ll put in a good word to Peter.) The rest of our group consisted of Aileen, Rani, Ronnie, Randy, Russel, Fumiko, Yuko, Jann, Sondra, Georgie, Mike, and Melissa. A few turned around at the shorter distances, but most stayed with the group till the second Beach Park and back – 14 miles. As tempting as it was to turn back sooner, Nelson’s Oasis was an incentive to push a little further on as per our scheduled agenda. Today’s easy relaxed run was a perfect tapering complement to last week’s tough 20-miler. Great job to everyone!!

The “front part of the marathon” is scheduled for this coming Sunday – a very relaxed 12-miler through Waikiki, Ala Moana, and Downtown.

Group Schedule for the remaining Sundays:

Nov. 20: The Start/Front part of marathon course (approx. 12 miles)
Nov. 27: 12 miles
Dec. 04 08 miles
Dec. 11 MARATHON!!

The Green Group – Beginners by Rosemary Kyte and Chris Isham

(All walking speeds and 13-minute mile > running pace.)

Rosemary described a three week tapering from our base of 30-mile weeks. The **correct** taper plan is: week of 20 November – 24 miles; week of 27 November – 18 miles; week of 4 December – 10 miles (reference: “Your First Marathon”, pages 55-56.). Our groups ran 14 or 16 miles today. The 14-minute milers were largely a self-directed team today, doing a great job holding a comfortable pace for them all day. Rosemary and Sandra tagged along behind, pacing along with the walk/runners as needed. The sun felt hot, but it seemed to be a comfortable run overall – thanks to weeks of solid training, good pacing, and the cooler breezes we enjoy this time of year.

Chris and the Lucky 13s ran a solid 16 miles today finishing at a 12:34 pace. We had Cheryl, Noe (welcome back!), Kay, and Christine. As Rosemary pointed out, sun felt hot but we did have some good breezes. Keep hydrating; we are in the home stretch now.

Da Comment Corner

Pupus with Dr. Scaff

On Tuesday, Nov.15th from 5:30 p.m.to 7 p.m. Blue Hawaii Lifestyle Ala Moana at the Ala Moana Center (next to Nordstrom’s) will sponsor a Twitter up event; this is a special event in which our own Dr. Jack Scaff will give a short key note talk about his new book, Your First Marathon – The Last Word in Long-Distance Running. BHL will supply pupus and drinks and will offer members a special discount for any products including the book at a 15% discount during this time; please RSVP to http://twtvite.com/bhlraces. We hope to see you all there!!
“Neh fo’ Real?” Part I I- (or getting to know your group leaders [some are repeats from previous years]):

Please make sure to thank your staff/group leaders for their guidance, patience and leadership. All are volunteers and many sacrifice their own goals so they can assist their members.

1. Once called a “home run hitter” in soft ball, she’s transitioned to other physical pursuits as she’s gotten” older”. What started out in 2010 as a faith journey to complete one marathon, has turned into a quest to complete four marathons within 365 days. She’s done Honolulu 2010, North Shore, and Nike Women’s in SF so far. Honolulu 2011 will complete the cycle. She could have never imagined that her initial steps of faith would lead her to such accomplishments. She’s very grateful to the HMC for the support along the way.

Who is this “newbie” leader and marathon enthusiast?

2. This leader was a jet fighter pilot for his native country; claims he never crashed any of his planes. (We’ll have to check the records.)

Who the heck is he, gosh darn it?

3. A self-described COSMOPOLITAN – he is a Certified Teacher of English and Italian as a Foreign Language. While in Japan with the US Department of Defense, he taught English and Italian in his spare time

Who is this man of the world?

4. Back in the “dark ages”, this staffer along with his teammates qualified for the State High School Tennis Championships ; he was quickly “dismissed” 6-0, 6-1 in the first round. (He and his teammates got off the plane which arrived from the Big Island and were quickly bused to the Ala Moana Tennis Courts; he was informed that he would be facing the top seed in the tournament as he got off the bus. The rest is history. It was a long week at the Pagoda Hotel. )

Who is this staffer who always “lags” behind?

Answers: Q1 –Silver Group Leader, Lynnae Lee; Q2 – White Group Leader, Sam Usman ; Q3 – Grey Group Leader, Paris Monti ; Q4 – White Group Leader, Blair Hoashi

Turkey Trot, November 24^th (Volunteers still needed)
The After Marathon Dinner @ Dave and Busters!! – December 12, 6:00 p.m.
(Please sign up on our sheet)

See you at the water stops!
Blair

On Sunday, December 4, 2011, Dr. Scaff will give an important talk on what you should be doing during the week before the marathon. All HMC runners should attend. The invitation to attend will be extended to other runners who plan to run the Honolulu Marathon on December 11.

 On Sunday, December 18, the day of the picnic, Dr. Scaff will give another important talk on how much running you should be doing between then and Sunday, March 11, 2012, the day that the Honolulu Marathon Clinic starts up again. (Yes, the Honolulu Marathon Association is having a half-marathon on that day, but the Honolulu Marathon Clinic’s training will begin on that day, regardless.)

Table Duty

Thank you Ann for doing such a great job today!  The assortment of fruits and snacks were delicious and the ice cold water and Gatorade was just what we needed after our runs.

Group Reports

Pink Group by Rosie Adam-Terem

(Pace – 9:30 – 10:30 min. per mile)

Today, only four runners comprised the Pink group: Alfredo, Albert (Alberto’s son, yea! two generations running with HMC), Hao (pushing her stroller, another two generations!), and Rosie. We all ran 14 miles at a 9:40 moving pace, on a wonderful day for running.

We had thought of moving our run to Kailua next week, but it seems that we may be OK in our usual spot. Let’s run 16 and not over-train.

Note: the Val Nolasco half has been moved to November 20th because of APEC

Grey Group by Ivie Kumura

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

Holy Moly! 24 GR8T Greys effortlessly trekking in 16 miles on a Gr8t Sunday weather.  Horacio, Andy, Byron and myself  truly enjoy running with all of you. Korwin, Dr. Rob, Donna, Christine, Samantha, Genzai, Satomi, Bill, Tosh, Jyo, Nobu, Keysa, Shaym, Shauna, Andrew, Sandy, Genzai (fluorescent shoes!), Albert (Alberto’s son, for a little of the way, then took off with Alfredo), Hao, visitor from South Bay, CA Tammy (her marathon is December 4th). Andy had our training schedule for this 16 miler as a “let’s get our water stops and breaks down to zilch”. We really had a fun run, just focusing on pacing and short stops. It nearly worked for me. If you finished ahead of me, you may have made the goal of less than 11:27 overall pace. Jyo let it be known at the finish, “I beat Ivie!” You all amaze me! As Jeff points out, we have made it this far in our journey, the key now is maintenance. We will peak next week, a 20 miler, at an easy pace. Mantra till December 11th, no injuries, we are not invincible, so take extra precaution, and no outrageous feats. Make sure you have proper nutrition and care for yourself; also rest and recovery is important. When all cars were stopped along the freeway, I was pleased at the “silence” of all your strides. RTS (relaxed, tall, and silent), is our perfect form. Speaking of form, we will do our BMI of 25 (have we met our goal?) camera-ready picture next Sunday, also. 20 miler treat, let’s go for Waiola Shaved Ice in Kapahulu!

November Schedule:
November 6th clinic 16.25 miles (I know I wrote 14 prior, but I am sure you are all glad and proud we did 16!) Overall pace 12:06, Moving pace anywhere from 9:40 to 12:30. Did any of you have a nice “kick” at the end, and could sprint?
November 13th  20 miles – APEC schedule change 6am Meet at Kapiolani Community College We will start running from 6:10 to 6:15 am. Bring money for Waiola Shaved Ice!
November 20th – (14 to 16 miles)
November 24th Turkey Trot 10 miles – then Taper, Yea! We Earned the Taper!
November 27th – 12 miles (we run the Marathon Start)

Silver Group by Lynnae Lee:

(Pace 11:00 – 12:00 min. per mile)

Our ever faithful staff leader Alberto led the Silverados on a 14-mile run to Kawaikui Beach Park and back.  We started out with 7-8 runners, but lost Andrew and Sandy to the Grey Group as they decided to challenge themselves to do 16-miles in these last few weeks of high mileage training – go, go, go!  Good cloud cover shielded us from some of the sun’s rays, and the breezes countered the humidity.  Several decided to do their own longer runs today – Tiantian, Lisa, James, Paris, and myself.  It was nice to see everyone out there training hard with smiles on their faces.  Hang in there, all this hard work will pay off!

 Weekday Runs:  The Silverado midweek run will be on Thursday morning.  Location TBD. Please call/text Alberto [781-9221] if you are interested in joining them.

 Schedule:  Here is what’s coming up (aka The Taper Plan).

11/13 – 16 miles.  This should be the last long run, so make it a good one!
11/20 – 12 miles; Marathon Readiness Series half marathon
11/24 – Turkey Trot 10 miles, gobble gobble
11/27 – Run through the front part of the marathon route (downtown), ~12 miles.  Along the way we’ll point out our race day meeting spot (with nice facilities) for those interested in starting together.
12/4 – 8 miles.

 Preparations:  Start thinking about race day preparations (ie. breakfast, supplements, gear, clothing, sunscreen), including the all important PARKING.  Make a plan for how you’re going to get to the start.  Get a commitment from your driver.  Need to rent a room @ Waikiki?  It’s less than 5 weeks to the big day, so let’s make sure we’ve got everything covered.  You don’t want to be surprised with anything (except a face pace).  Stay healthy!

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

A disappointing last second U.H. Warrior defeat combined with a heavy dose of pupus at the tailgate, did not deter member Gary and staffer  Blair from joining the group’s early  6:00 a.m. start for their longest run of the year.  9 others joined them in their quest to do one last long run before tapering.  Not 18 or 19 miles, but midway through our run, the group decided to add the “loop” to make it a 20 miler.  Group leaders Norm K. and Blair made sure that our pace was a lot slower than usual (12:30-13 min. per mile initially) and “hydration stops” frequent.  We made sure that we had a nice, slow, deliberate stop at the Hi Kai gas station to replenish our fluids.  The dreaded Kahala Avenue stretch was also part of our return route so we made sure to have enough “gas” for the finish.  Congratulations to Diane, Fumiko, Aileen, Sondra, Jann, Rani, Gary, Russel, and Marc for completing the very difficult journey.  The weather was in our favor as the trade winds blew generously and “Mr. Sun” did not bear down on us as fiercely due to cloud cover.

Mental Toughness

Although the long mileage was a daunting physical task, it tested our “mental conditioning” as well. (Unless one is mentally tough, it’s very difficult to be thinking positive thoughts when running up Kahala Avenue.)  The hardy souls who took on “today’s challenge” represent both physical and mental toughness.  Great job!!!

 Group members – great job on your training thus far; please take it easy on your homework runs to avoid any injury or lower one’s immune system.  An injury or illness at this point can set back your training for weeks and perhaps for that “ideal” marathon that you were hoping for. 

Group Schedule for the remaining Sundays

Nov. 13: 12 -14 miles
Nov. 20: Front part of marathon course (approx. 12 miles)
Nov. 27: 12 miles
Dec. 04: 08 miles
Dec. 11: MARATHON!!

Blue Group by Tony Padua

(Pace – 12:30 – 13:30 min. per mile)

The core team of about a dozen runners went out with Andy in the lead. We welcomed runner Dinah who missed running with Guru Sam’s gang that morning – it was a pleasure meeting you! Kapi‘olani Park and Diamond Head looked like a ghost town as people decided to stay away from the area due to fears of APEC traffic headaches and park closures! Was nice to have the road mostly to ourselves as we discussed our different Halloween sightings! Andy had to turn back just before the Baseball park to attend a birthday party and handed the point position to HMC staffer Tony Padua. I told them, “I’m just one of you guys and we already know this route so well that we can run this as a group.” Old habits die hard as I picked up point upon heading out on Kalanianaole Hwy. We did very well with maintaining single file; thanks again go out to Francis for calling out “Bike!” as the rest of us quickly tightened up our running line! We bid aloha to Betsy as she turned around at Wailupe Beach Park.

 Big mahalos to Nelson’s Oasis! I appreciate that the Blue team was “green”, by saving their cups for the visit to the Oasis on the trip back. But next time, no need to carry your cup on the last mile out to Trinity church and back! Participation is voluntary, so feel free to toss your cup if you like. ; – )

 As we worked on finishing one of two final 16 milers before the Honolulu Marathon, we picked our pace up a notch between miles 9 and 10. You guys are tough! Then we switched back to our 12 and a half minute mile pace on the two miles back to Kahala Gas Station – isn’t it amazing just how much stronger all of you have become since starting your training earlier this year?! It’s a strength that you can feel – you guys are so ready for da Marathon! That didn’t stop the group from surging on at a 12-minute mile pace. As we approached the last residential water stop before Medal of Honor Park, I eased back (still haven’t completely recovered from mid-October coughs) and let Dinah, Elena, Sai, Rose, Henry, and Francis and the rest of the Blue Group finished their 16-mile run. It was remarkable that the average pace, based on the time it took us to complete our run, still averaged out to a 12 minute mile – including break times! Great job, Blue team!

 Remember for next week’s meeting (November 13^th) that while parking on along Paki St where it intersects with Monsarrat Ave is restricted for the APEC meeting, we can still meet for running clinic same time (7:30 for Doc’s talk) and same location – parking is allowed from that section of Paki street going out towards Diamond Head! I confirmed that with Norm, who has table duty on Nov 13 and Libby who provided this week’s table duty (Excellent refreshments that even the birds couldn’t resist checking out)! Have a terrific week and see you on the streets!”

The Green Group – Beginners

 (All walking speeds and 13-minute mile > running pace.)  

Sandra Padua’s Report

Even though both Norm and Ro were away, the Green Group came out in full force.  Sandra made sure she did not take everyone up Diamond Head at a 12min mile.  We were able to maintain a good 14-15mins throughout with the help of Dean and Mel.  There was a lot of good natured chatting and joking that carried us all the way to Nelson’s Oasis, which in itself is always a welcome stop.  From here, half of us continued on another mile while the other half turned back with Mel and Robin.  We maintained our even pace until we got back to the Aloha station, when three of the beginners (Karen?-sorry brain dead, Mike and Rick) pushed us on to under 13mins.  There was a friendly race up to Triangle Park as well as up Diamond Head lookout.  After which, the three musketeers pulled ahead and Sandra and Dean tapered off to a walk back at the park.  Everyone came in between 12:15 and 12:25pm.  Good job Lucky everyone, especially Suzanne(?) and her partner who was following closely behind us.

13s by Dina Schneider

We started with April, Cheryl, Dina and Thad.  Thad turned around past the phone booth while the remaining trio proceeded to the 16-mile turnaround at Holy Trinity Church.  Enjoying cool and breezy conditions, we kept on pace.  At mile 12 (gas station), as it got hot, Cheryl needed to pick up her pace and finished strong ahead of us.  Five more weeks to go as we continue to keep to our training schedule and most importantly stay injury free!

Da Comment Corner

“Neh fo’ Real” Part I- (or getting to know your group leaders [some are repeats from previous years]):

Please make sure to thank your staff/group leaders for their guidance, patience and leadership.  All are volunteers and many sacrifice their own goals so they can assist their members.

 1.  This staff leader has  been mentoring Toastmasters Clubs in Hawaii prisons for over 12 years  And,  once, as a member of the UCLA marching band, played in front of  90,000 screaming fans in the Rose Bowl!   Also, he states he can cook a lot more than mango bread! 

Who could it be?

 2.   Prior to retirement, this leader was the “Use of Force” instructor with the Customs Department –   (kinda like Bruce Lee going through your luggage?) 

 Who is this speedy staffer?

 3.  When he was younger, he used to race “muscle cars”.  He loved to work on old Camaros.   Recently retired, he and his wife love to travel, especially to Japan.   He did a spectacular crash and burn marathon in 1982 and was so bummed out that he gave up on running for 10 years.  He started running again in 1992 and somehow had the good fortune to come across the Honolulu Marathon Clinic and had Roger Kobayashi as his group leader.  There was also a group leader named Jennifer, who later dropped out of running and somehow came back to the Clinic as his student many years later. The Clinic changed his attitude toward running and made the marathon and the marathon training much more enjoyable.   He enjoys the fellowship of the Clinic and the focused, dedicated, fun loving people who make up the gang.   He looks forward to seeing all the smiling faces on Sunday morning. 

 He loves:

A. Having the privilege of being part of the training process.
B. Seeing the marathon through a newbie’s eyes.
C. The anticipation and excitement of the start line on marathon morning.
D. Being able to share the great sense of accomplishment after we cross the finish line.

Sensei, who?

Answers: Q1 – Jeff Beard, Red Group leader; Q2 – Les Young, Advanced Group Leader;Q3 – Norm “Sensei” Uyeda, Green Group(Beginners) leader; 

 More next week!

Yo!

  Turkey Trot, November 24^th.

 The After Marathon Dinner @ Dave and Busters – December 12, 6:00 p.m. 

See you at the water stops!

 Blair

Dr. Scaff talked about APEC, over-training, the Turkey Trot, and our Post-Marathon Tent.

Kapiolani Park will be open to the Marathon Clinic Sunday, November 6 & 13 during APEC, however, there will be no parking near the Bandstand or on Monsarrat Avenue, Kalakaua, Ala Wai, and Kuhio will be closed intermittently, and Kapahulu will be crowded.

If driving from the Ewa side on H-1, take the King St. Exit, drive up Harding and around the backside of Diamond Head. From town or the east side, drive around the backside of Diamond Head. Park on the side of Kapiolani Park where the Marathon Clinic meets. The Marathon Clinic will meet at its regular time.

Dr. Scaff reemphasized that you’ve got the training in your body. Some people are still talking about doing 18-mile runs, but this is not recommended. Don’t blow all your efforts by over-training now.

The Turkey Trot gives you practice running a consistent pace. People whose pace varies more than 5 seconds per mile, especially in the first half of the race, will “hit the wall” or perform worse in the marathon.

This year, the Honolulu Marathon Clinic will have a post-marathon tent. Food/drink free for members. Massage $10.

You can now read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly Doc’s Talks:
1) Go to the Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/)
2) Look under the “Categories” listing.
3) Click on “Doc’s Talk”.

Table Duty

Staff leaders Robert and Rachun put on another great spread of food and drink. This is their second time around! The cream cheese and blueberry jam on muffins were fantastic!Group Reports

Advanced Group by Les Young

(Pace – <9:00 per mile pace)

I joined seven members of the AG at Maunalua Beach Park for a nine-mile run back to Paki Pavilion in time for the 7:30 a.m. clinic meeting. We left the park a little after 6:00 a.m. and completed the run just less than one and a half hours. Three members maintained an average 8:30 pace and the rest hovered closer to 9:00-9:15 pace. After Dr. Scaff’s talk and other formalities we picked up three more runners to include guest Sarah and a gentleman hailing from Australia. The group headed out to complete the second half of our run back to Maunalua. As usual everyone ran a faster pace going back. Mark could have fooled us if he still had a nagging injury. Nancy was back from a glute injury and not running her best form. At about four miles into the run she tripped and scraped up her right knee. It was a miracle she wasn’t more badly hurt. She sends her appreciation the gentleman who provided first aid at Nelson’s Oasis. We didn’t get your name, but everyone there knows of your good deed. The group completed their 18-miler but Donis, Randy, and myself felt strong enough to add the Hawaii Kai Dr. loop to make our run just shy of 20 miles. It was a great confidence builder for me considering my iffy back. Hope my MRI 11/09/11 gets to bottom of this nagging problem. The rest of you stay injury free!!!

Pink Group by Rosie Adam-Terem

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

Six weeks to go till the Marathon!

Bill, Alfredo and Rosie ran together today, doing 14-16 miles at about an average moving pace of 9:50 on a nice running day. The idea is to keep running to our desired pace and not to be tempted to go out too fast. We can all practice this at the Turkey Trot on Thanksgiving morning over the 10-mile course. We still need some volunteers to help out with registration, water stops, finish line, etc. Please sign up next week at the clinic even if you are doing the Val Nolasco half that day.

Sign-ups are also posted for the after-marathon Monday dinner at Dave and Busters, $30, Monday night, wear your t-shirt!!

We discussed plans for APEC weekend (November 13) and thought maybe we’d move our run to Kailua (25K route from last year), starting at 6.30 from Kailua Beach Park near the Lanikai boat ramp. If interested, let me know at moc.oohaynull@izorrd.

Happy trails.

Grey Group by Ivie Kumura

(Pace 10:30- 11:30 minutes per mile)

G8T to see our 15 Greys at our usual Marathon Clinic, sharing success stories from the 30K PF Chang’s run on 10.23.11. Always appreciate Horacio and Andy! You “He-men” rock! Tosh, Jyo, Satomi, Donna, Dr. Rob, Christine, Nobu-san, Korwin, Bill, Shaym, Takio, and welcome newbie Malia! All of you looking and running “Mighty Fine”. We are practicing “mental toughness” and strategies, to go the distance, and finishing strong. Takio was running so well, he ran for 23 miles. He actually found the Greys just too much fun to leave. We varied our pacing depending on the hills, stops, etc. Per Dr. Rob, “wade in the shade” and “run in the sun”. I had fun running along-side Jyo , hearing what goes through his mind. Running through a “child’s eyes” is pure pleasure. I am sure Jyo had a wonderful Halloween celebration, because he said he could go trick-or-treating if he did his homework and finished his chores. We know he does his homework runs and are sure that his chores and schoolwork are done at the same performance level.

October 30th – 15.69 miles Total running pace: 13:08, Outgoing running pace: 10:39, return running pace: 10:20 – Per Andy, good news…we held a great running pace. Bad news…our stops were very long. We need to work on reducing the stop time.

November Schedule:

November 6th clinic 16 miles – we will work on pacing, negative splits – we will also run by where we will meet at KCC November 13th

November 13th 20 miles – Due to APEC we will meet at Kapiolani Community Center – a relaxed pace 11:00 mile, easy does it. No injuries, please.

November 20th – 14 miles recovery from 20-miler week prior

November 24th Turkey Trot 10 miles – then Taper, Yea! We Earned the Taper!

November 27th – 12 miles – We will run by the Marathon start – show where we will meet, Marathon morning.

Silver Group by Paris Monti

(Pace 11:00 – 12:00 minutes per mile)

Ten runners joined the Silvers on this day led by our able staff leader Alberto for a 14-miler. The shorter run was dictated by Alberto’s slow recovery from meningitis. Alberto, thank you and take care. We miss very much Lynnea who after her Nike Women’s Marathon in San Francisco Marathon stayed on the Mainland for other affairs. Let’s congratulate Lynnea for breaking the five hour ceiling; we hope she did WELL (With Energy Left in the Locomotive). Today’s training run, under average running conditions, was completed safely in 2:52, including water stops.

Unfortunately, I couldn’t be physically with the Silvers today, having decided to follow my own training plan for the next few weeks; I will rejoin the Silvers for the tapering down period. I completed this first 18 (17.85) miles run of the year in 3:26, including water stops. I plan to do another 18-miler next Sunday, 11/6, starting out from Kapiolani Park at 6:55; if anybody wants to join me, just be there.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

We started off with 16 members today. Staff leaders Norm, Dwight, and Blair assisted the group with a 14-miler today. Many had done the 30 K last week and so this week was considered a “taper” run. But, it sure was tough. Many 30K participants mentioned how much more difficult today’s run seemed compared to the race. And, others who did not do the race but did a “heat drenched” 16-miler last week (like me), felt more fatigue on this run. Although the trade winds were blowing and the sun was oft times subdued by cloud cover, it seemed more humid today; I as well as other members were drenched in sweat at the finish Great job to Diane, Berrie, Russel, Aileen, Fumiko, Darrin, Melissa, and Randy who finished together to partake in Rachun and Robert’s goodies upon finishing. Also congrats to Rani and Gary who ran in from the Second Beach Park and back to complete their 14 miles. Georgette also joined us for 12 miles. As we head into the final stretch of our training, Guru Sam and Joe Wong are always in our thoughts and missed.

Congratulations

Members Diane and Berrie placed third and second in their age divisions at the P.F. Chang’s 30K!

Long Run

Well, rest up this week as we are scheduled for an 18-miler this Sunday. We will be starting at 6 a.m. so we can get back before noon. Please be mindful that this is a run to acclimate your body to the longer distance therefore we will be running at a pace that will be about a minute slower than our usual pace. This will be our “peak run” (longest run) of the year and we will start tapering runs thereafter. Please bring some extra money as we will make stops at the convenience stores located at the gas station on Hawaii Kai drive and at Kahala. Members not wanting to do the run can report to the clinic at the usual time and do the prescribed 16-miler.

Group members – great job on your training thus far; please take it easy on your homework runs to avoid any injury or lower one’s immune system. An injury or illness at this point can set back your training for weeks and perhaps for that “ideal” marathon that you were hoping for.

Group Schedule for the remaining Sundays:

Nov. 06: 16 – 18 miles

Tapering begins:

Nov. 13: 14 miles

Nov. 20: Front part of marathon course (approx. 12 miles)

Nov. 27: 12 miles

Dec. 04 08 miles

Dec. 11 MARATHON!!

Blue Group by Andy Hirano

(Pace – 12:30 – 13:30 minutes per mile)

It was a great day for our second 16-mile run. It was overcast and bearable. The group had about 12 runners and did well. We want to be comfortable with this mileage on Sunday. Keep up your runs during the week and you’ll do well during the marathon. We will continue to do 16 miles for the next two weeks, and then we’ll begin to taper with 14 miles on November 20, 12 miles doing the start of the marathon route on November 27, and a short 8-miler on December 4 for maintenance, then graduation the following week. As we approach the marathon date, we’re in the final stages of our training. I know we’ll all do well. Almost there! A good test of your ability to stay with your training pace is the Turkey Trot. Predict your finish time based on your training pace and run according to your training pace. See you all next week

The Green Group – Beginners by Chris Isham

(All walking speeds and 13-minute-mile > running pace.)

Lucky 13s had a very small group on Sunday – starting off with Chris, Raquel, Madeline, and Sue (welcome back Sue!). Madeline and Sue turned around at the gas station while Chris and Raquel did the full 16. With it being just us two, we challenged ourselves and finished at a blistering 12:22 pace. Please heed the APEC security work around for the next two weeks. Chris will be out of town on Nov 6 but will be back for the 13th. We are now in the crucial stages of training, don’t start tapering too early but also don’t over train and hurt yourselves. Keep focused! Keep drinking water!

Da Comment Corner

Aloha from the Cold

Russell Fleming a former member now living in Green Bay, Wisconsin, finished third in his age group in a 50-miler held in Wisconsin recently. He credits much of his success to the great training he received at the Honolulu Marathon Clinic. In training for the 50-miler, he remembered the importance of pacing and mentions the Turkey Trot as a great vehicle to “tune up” one’s pacing.

Reminders

1. Turkey Trot on Thanksgiving morning

The event is a great way to start off your holiday celebration – a ten-mile “watchless” early morning run sponsored by the Clinic to practice one’s pacing for the marathon. Entry fee is $5 and lots of prizes for participants. Also, volunteers needed! Please sign up on the bulletin board! Certain volunteers can even do the run after their task! In addition, Team HMC members needed to challenge other running clubs.

2. “I went out too fast” (The After Marathon Dinner)

The above quote seems to be the most common” excuse”, I mean, reason, for many runners’ “imperfect” finish in the marathon. (I’ve said it many times myself.) Anyway, enjoy the camaraderie (finishers are now in an elite group) and commiserate with fellow finishers and runners at the annual After Marathon Dinner! This year it will be held at Dave and Busters at the Ward Complex – a great venue – centrally located, lots free parking, and a separate room just for us!! (Arcade games are on our own.) Please sign up on the board so we can get a count of attendees. It should be a lot of fun! Please thank Sensei Norm Uyeda for organizing the event!

More Clinic Photos

Robert Smith has created multiple collections of Clinic photos on Facebook.

See you at the water stops!

Blair

Dr. Scaff spoke about the Turkey Trot and guarding against injuries that can occur in the last weeks of training for the Marathon.

Turkey Trot

The Turkey Trot (11/24/2011) is the most important educational running event of the year because it trains you to know your pace. The mistakes you make in the first half of the marathon will haunt you in the last half. If you start out too fast at the beginning of the Marathon, you won’t perform as well in the second half. In the Turkey Trot runners cannot use a timekeeping device. You predict your time at the beginning of the race, and the winners are the ones who finish closest to their predicted time, regardless of what that predicted time was. Knowing your pace will aid you in successfully doing a negative split, and thus performing better in the Marathon. There are many Turkey Trot races done across the country, but the Honolulu Turkey Trot may be the only one conducted in this way, so come out and participate in this unique training event!

Injuries

Now is the time of year we start seeing injuries increase before the Marathon. You’ve either got the Marathon in your body or you don’t. If you’ve done the training you can do the Marathon, so don’t push yourself at this point and risk injury.

To read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly Doc’s Talks:

1) Go to the Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/)
2) Look under the “Categories” listing.
3) Click on “Doc’s Talk”.

Table Duty

Thanks to one of the Green Group leaders, Chris for a fantastic array of goodies. The fruits, pretzels, and parties along with the ice cold Gatorade and water were the best! We really needed the extra hydration today.

Purple staff leader Nelson – your OASIS at the second beach park was much needed and very much appreciated today!

Group Reports

Pink Group by Rosie Adam-Terem

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

Today only Bill and Rosie were present to represent the Pink group, and since both had run a marathon two weeks earlier (Portland for Bill, and the Bizz Johnson for Rosie), they decided to have an easy recovery run of 12 miles, with nice leisurely walk breaks.

Next week we should do a 16-miler, unless you already ran the 30K, in which case the long run is already done and you can start to run on your base.

The Turkey Trot on Thanksgiving Day is a great opportunity to practice pacing. Over 10 miles, you listen to your body and run your own pace. The one who comes in closest to the predicted time wins… big!

We need volunteers for various aspects of the Turkey Trot and also for clean-up after the marathon at the tent we share with Brian Clark and MPRRC. If you have non-runner supporters who would like to volunteer for the cleanup, please sign up next week.

Finally, the post-marathon dinner will be at Dave & Buster’s on the Monday after. Price is $30 and signup sheets are posted at the HMC start at the park.

Grey Group by Ivie Kumura

(Pace 10:30- 11:30 minutes per mile)

Most of the Greys were at the PF Chang’s 30K this week. Incredible Greys! Everyone did very well! Korwin is an example of what smart training does! He did his race in less than 3 hours! Who knows what his peak is? Others doing the 30 K are Sam (Samantha), Keysa, Donna, Dr. Rob, Jessica, Rus, Satomi, Jyo, Tosh, Melissa, Augusto, and myself. We really had a GR8T time – testing out a 5 am start, a great check in point, and “testing the waters, (road)”. 7-year-old Jyo-san, as usual, is an inspiration to all of us. He was the only one entered under age 14; and he ran a perfect race! Jyo will turn 8 on Marathon Day. Jyo, takes in “Sports Jelly Beans as his fuel source and he bought his current supply of “beans” from his winnings doing a Barber’s Point run.
Everyone runs for their own goals. As we run 18 miles and longer, we realize how important it is to focus on finishing well or not finishing at all. Finishing per your own goal, is winning. In ancient Greece, the pedestal stood at the finish line with the laurel wreath to be worn by the winner. There are enough laurel wreaths for all of us! We have come this far!

We are still running Wednesdays and Fridays at 5:30 p.m.; meet at Ala Moana Magic Island parking lot – 6 to 8 miles. We will make changes for the APEC dates stay tuned.

October Schedule:
October 2nd – 16 miles we did not do Kahala Avenue. Total time: 3 hrs 21 minutes. Moving pace: 9:45 to 11:32 (hills) and overall Pace (stops) 12:40
October 9th – 15.2 miles Bus Run – including Kahala Avenue. Total time: 3 hrs 18 minutes. Moving pace 8:30 (oops) to 11:35 (hills) and overall pace 12:55
October 16th – Unofficial Run: 7 a.m. start Your choice. 1) Hills Tantalus with Alberto or 2) 12 miles Wailupe Beach Park (7a.m. 1st beach stop) run to Hawaii Kai Beach
October 23rd – P.F.Chang’s 30K – 18 miler 5 am start – Way To Go, Greys!
October 30th – 16 miles

November Schedule:
November 6th clinic 14 miles (you can run more if you want)
November 13th or 20th for 20 miles – How many of you are doing the Half marathon 11/20/11?
November 24th Turkey Trot 10 miles – then Taper, Yea! We Earned the Taper!

Silver Group by Paris Monti

(Pace 11:00 – 12:00 minutes per mile)

Twelve runners started out with the Silver Group for this Sunday morning run: Alberto, Andrews, Mickey, Steve, Dan, Charlotte, Christine, Hao, Sal, Alfredo, Jean and me. At the 14-mile turnaround, Alberto and few others turned back for a shorter run, while the rest continued on for 16 miles. The weather was rather brutal on the runners, all the way; a hot splendid sun, humid conditions and no breeze to talk about accompanied the runners for the whole run. We made the most of every water stop, hydrating and recovering a bit our tried bodies. It was a safe run with no incidents. Many thanks to Nelson and Co. for truly appreciated refreshments at Kawaikui Beach Park. We completed this run of 15.8 miles in 3:26 total time and at an average 11 pace running. Total calories wasted 1830 to 1230, depending on your body weight. If all goes well, we’ll do an 18-miler next Sunday. I plan to start a little bit earlier, but Alberto will be taking off from Kapiolani Park at the regular time. See all along the route.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

Our rather small group of 12 went out for another 16 miles today. Staff leader Norm K. led the group while staffer Blair held up the rear. We had quite a few members from the Blue Group join us today. Great job to members Stacie,Gary, Russel, Noe, Richard, Nobu, Dina, Elena, Richard, and Olivia on finishing a very tough run!

With no trade winds and cloud cover, it was hot and humid! Today, it was important to maintain an easy steady pace, drink lots of liquids, “re-energize” at the water stops, and replenish one’s energy sources (gels, bars, pretzels, crack seeds, jelly beans, etc. ). Without a good combination of these factors, today’s run would have been very difficult. .

Perhaps a “cooling scarf” worn by Russel (who won it in the Honolulu Marathon Clinic’s first golf tournament earlier this year) will help in cooling us off in this type of weather. Russel is never without it on our Sunday runs.

Congrats to all of our members who participated in the 30K today! Group members Rani and Jessica looked awesome coming in! Sorry we missed many of you on the course but great job to all of you!

We wish member Lisa good luck in her run in the New York Marathon in two weeks.

We are planning an 18 to 20-miler in the next few weeks. Also, a “front part of the marathon course” run is scheduled. Please maintain your “homework runs”.

Blue Group by Andy Hirano

(Pace – 12:30 – 13:30 minutes per mile)

The Blue Group began its 16-mile Sunday run with about a small dozen runners. The plan is to continue this 16-mile route until the Turkey Trot. We will then have 4 weeks of 16 miles. Continue to do your weekly runs so you will be comfortable with the mileage and you’ll do well in the marathon. From Thanksgiving we’ll start to taper to 14 miles, do a 12-mile run from Kapiolani Park to the beginning of the marathon route, two weeks before the marathon, then a short 8-miler the week before the marathon. At our pace, our goal is to finish the marathon within 6 hours. As the days get shorter and there is less daylight, be careful on the runs during the early evening. Safety first! See you all next week.

The Green Group – Beginners by Rosemary Kyte, Tony Padua and Dina Schneider

(All walking speeds and 13-minute mile > running pace.)

Last week Norm led us on a tour of the marathon course start; great fun, thank you Norm! Someone asked me about headaches, and I learned that they had not been drinking enough water. Seriously, check yourself, check your training partners, if you are not drinking a quart an hour (10 ounces every 20 minutes) you are wrong! Check your habits now and be prepared to drink a lot on marathon day. Last year one of our walkers was stopped just two miles from the finish, unable to continue from lack of water. He’d been doing “just fine”; he thought training on too little water all year, but it caught up with him on the marathon.

Today Norm is off on a well-deserved vacation, and Chris had table duty, so Tony returned to pace the Luck 13s and Sandra, Melanie and I paced a 14-15 minute mile group on a mostly hot day. We spit at the 14-mile turn around, Rosemary returning with some and Sandra and Melanie logged a solid 16-miler with their group. Among our first-timers was Gayathri, a visitor from the LA Roadrunners www.lamarathon.com/roadrunners ; she was keeping up her running even while traveling – well done!

Lucky 13s pace leader Chris prepped a terrific table duty for returning HMC runners today so the group was lead by Tony and Dina. Thad was not feeling up to par and so he ran a shorter distance at his own pace today. There were about 10 of us heading out on a sunny yet cool Sunday morning – in general, the HM Clinic was smaller today since many participated in the P. F. Chang 30K held this morning. A big welcome goes out to Alfred who visited us from the Intermediate runners and April who returns to the clinic after time well-spent with family up on the mainland. Many of our regulars came out to hit the streets on what started as a cool, slightly overcast, yet sunny run.

Da Comment Corner

Turkey Trot on Thanksgiving morning

The event is a great way to start off your holiday celebration – a ten mile “watchless” early morning run sponsored by the Clinic to practice one’s pacing for the marathon. Entry fee is $5 and lots of prizes for participants. Also, volunteers needed! Please sign up on the bulletin board! Certain volunteers can even do the run after their task! In addition, Team HMC members needed to challenge other running clubs.

“I went out too fast” (The After Marathon Dinner)

The above quote seems to be the most common” excuse”, I mean, reason, for many runners’ “imperfect” finish in the marathon. (I’ve said it many times myself.) Anyway, enjoy the camaraderie (finishers are now in an elite group) and commiserate with fellow finishers and runners at the annual After Marathon Dinner! This year it will be held at Dave and Busters at the Ward Complex – a great venue – centrally located, lots free parking, and a separate room just for us!! (Arcade games are on our own.) Please sign up on the board so we can get a count of attendees. It should be a lot of fun! Please thank Sensei Norm Uyeda for organizing the event!

New Clinic Photos

Ivie Kumura shared some photos of the Greys, Silvers and Whites at the Bus Run on October 9, 2011.

See you at the water stops!

Blair

127 runners boarded two Robert’s school buses to head off to three locations – the second beach park (Kawaikui), Sandy Beach, and Makapuu Point. Thanks to all of the runners for being on time and being so orderly. Also much mahalos to all of the members who donated much more than the usual bus fare. Your generosity is very much appreciated!!

Nelson’s Oasis

Since there was no refreshment table at the finish, Nelson‘s “goodies” at the second beach park were a much needed treat along our route. Thanks for the ice cold Gatorade and water along with the salty pretzels. Special thanks to “Mrs. Gary” (White group member Gary’s wife) for the “onolicious” oatmeal and raisin cookies waiting for us at Nelson’s Oasis as well.

Next Sunday’s Meeting Place

Due to the Komen Race at the park, there is no official clinic this coming Sunday. Please check your group reports to find out where your group will be meeting.

Group Reports

Advanced Group by Les Young

(Pace – <9:00 per mile pace)

The AG had 13 runners today running 15 miles from the Makapuu lookout to Kapiolani Park. Cool day for running but the first water stop was 3 miles from the start and the second water stop another 4 miles. Again being properly hydrated at the start of the run makes all the difference. Mark kept 10 runners at an average 8:30 pace. Three runners including myself hung on at an average 9:00 pace. At the completion of the run you should have been feeling good enough to do another 11-12 miles to complete the marathon distance. If you were wiped out, your pace was too fast. One needs to learn to bank energy in the first 15-20 miles so one can complete the last 6 miles. Pacing is the key to the game. Next week the AG will meet informally at 7:00 a.m. at Paki. Stay healthy and injury free!!

Grey Group by Ivie Kumura

(Pace 10:30- 11:30 minutes per mile)

18 Greys, did a 15.2 -mile bus run. We had overcast weather and a cool breeze. Though humidity and inclines at mile 1 through 2 bumped up our effort (10%!). We took in the marathon route, omitting Waiholo residence, and took our “loving it” Kahala Avenue. It was Gr8t to have Andy back! Greyhounds on our run, Horacio, Byron, Shaym, Dr. Rob, Bill, Gannon, Korwin, Keysa, Christine, Samantha, Satomi, Jyo, Tosh, Nobu-san, Jean, and myself. Thank you for your tips of running the 25K ING Direct Kailua run. All of you are awesome! Our mascot, Jyo set the pacing and inspiration of so many runners! By now, you solid runners have built your distance or “base”. Running the longer distance races, you should know how your endurance and preparation fair. If you are concerned about your pacing or time, don’t worry. Over the next weeks, “sharpen your saw”, continued running will just build more efficiency in your stride, and your pace will be faster. Your runs will become more “effortless”. Nail down your recovery and refueling needs and running gear. I am hoping I will get to where you all are!

We are still running Wednesdays and Fridays at 5:30 p.m.; meet at Ala Moana Magic Island parking lot – 6 to 8 miles.

October Schedule:
October 2nd – 16 miles we did not do Kahala Avenue. Total time: 3 hrs 21 minutes. Moving pace: 9:45 to 11:32 (hills) and overall Pace (stops) 12:40
October 9th – 15.2 miles Bus Run – including Kahala Avenue. Total time: 3 hrs 18 minutes. Moving pace 8:30 (oops) to 11:35 (hills) and overall pace 12:55
October 16th – Unofficial Run: 7 am start your choice. 1) Hills Tantalus with Alberto or 2) 12 taper for 18-miler PF Chang’s. Meet at Wailupe Beach Park (7am 1st beach stop) run to Hawaii Kai Beach – Maunalua Bay back to Triangle Park and end back at Wailupe Beach Park
October 23rd – P.F.Chang’s 30K – 18-miler 5 a.m. start – There will be staff Byron to lead the usual Honolulu Marathon Clinic group.
October 30th – 14 to 16 miles? – will post (taking into account November’s schedule)

Silver Group by Paris Monti

(Pace 11:00 – 12:00 minutes per mile)

This last Bus Run of the year was held under seemingly favorable climatic conditions, a covered sun and a good breeze, but humid. We took off from Makapuu in 8, Tian-Tian, Fiona, who helped me lead, staff Alfredo, ever so faithful Sandy, Mickey, and Steve, Jean, a newbie to our group and me. Lynnae and James chose to do a shorter run for technical reasons. We finished this run of 14.7 miles in 3:14 at an average pace of 13:19, 11:15 running. We all took advantage of water stops to hydrate and recover. Many thanks to Nelson for the refreshments at Kawaikui Park.

Sunday, 10/16/11, Alberto plans to do the Tantalus run, leaving at 7:00A from the small park located where Makiki St, Makiki Hts Dr and Round Top Dr meet. It’s suggested that all those wanting to participate call Alberto at 781-9221 to confirm.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

We had 21 runners starting off from the Makapuu drop off point. Staff leader Norm K. led the group throughout the route and Blair kept pace at the back of the pack as the sweeper. As per our plan, we started off very slowly then picked up the pace as we progressed. We made sure we were well hydrated at the start by stopping a bit longer at the first water stop (Kamiloiki Park) and encouraged everyone to buy drinks at the Hi Kai Drive gas station. Just from my observation through many, many bus runs, there seemed to be much less incidence of “dehydration” and “heat exhaustion” during our final miles today. It is a testament to our group members’ conscientious efforts to keep well hydrated and also maintain a slower pace at the start. The cloud cover throughout the run also helped a great deal in keeping us cooler.

We ran back through Farmers Road (parallel to Kahala Ave.) which added the extra “actual marathon” mileage and avoided the dangerous Kahala Ave. traffic. Our Super White Group members included Diane, Stacie, Rani, Berrie, Randy, Jessica, Russel, Gary, Olivia, Darrin, Melissa, Fumiko, Noe, Aileen, Andrew, Eric, Richard, Sal, and Robert. Where was our Guru?

Next Sunday, October 16 -our group will be meeting at Triangle Park at 6:00 a.m. to do a 10-16 -miler. There is no official clinic that day due to the Komen Race at the park. Members doing the P.F. Chang 30K the following week are advised to do a shorter, easier taper run (10- 12 miles).

Repeat Announcement

Anyone wishing to join a mid week run group should “hook up” with the Grey group leader Ivie and her members. They meet on Wednesdays and Fridays at 5:30 p.m. at the Magic Island parking lot – closest to the main bathroom and shower area. Pace can be varied according to your own abilities.

Blue Group by Andy Hirano

(Pace – 12:30 – 13:30 minutes per mile)

The Blue Group stated the bus run at scenic Sandy Beach with about a dozen runners making their way past Kalama valley to Kamiloiki School, around Hawaii Kai and then following the marathon route to the Kapiolani Park finish line. The first few portion of the run had only a couple of water stops before reaching Kawaikui Park where, thanks to Nelson S. with his jugs of Gatorade, it was a wonderful refreshing rest stop. The two water stops made the run seem much longer. The group make its way along the long dreaded Kahala Avenue dodging cars with no sidewalks and often running on the grassy area. We have only run this route during the bus runs to know and feel the actual marathon course through Kahala. A jubilant group of about 8 finished at the Kapiolani Bandstand and managed to pose for a photo op at the Queen Kapiolani statue. Nice going Blue Group.

Next week, since there will be no clinic, the Blue Group will be meeting at the Operation Red Wings Medal of Honor Park (Triangle Park) at 7a.m. We will run to Hawaii Kai and back.
The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Chris Isham:

(All walking speeds and 13-minute -mile > running pace.)

Bus run today … the route was the last 14 miles of the actual marathon course, starting at Kaiwaikui Beach Park, outbound through the Hawaii Kai loop, and back along Kahala Avenue. A mostly overcast, cool breezes day welcomed us on our relaxed training run today, letting explore some areas of the course we rarely get to. And next week, Norm will meet with us at Ala Moana Beach Park to rehearse the beginning miles of the marathon course.

“At a minimum, you need to be covering 30 miles a week for 3 to 4 months before a marathon to complete the race safely and comfortably.” from page 27 “Your First Marathon”, the 2011 edition. Of, course the more weekly mileage you can safely do (day off after every running day) will speed up your talk test pace and increase your collapse point.

Green Group – 14s

We had some great weather for our last bus run of the year. Great big THANKS to Blair for setting up the Bus Runs. Mahalos also to Nelson for his refreshments at the second park.

The Greens will be meeting at Ala Moana Tennis Courts (the figure 8 parking lot on the Ewa side) at 7:30AM on the 16th. The Downtown Run will cover the beginning portion of the Honolulu Marathon. We will also go over the timeline and logistics for marathon morning. Bring money – you never know where our run will end up. Contact Norm for details – gro.cinilcnohtaramululonohnull@mron

The marathon is right around the corner – are you ready? Contact your group leader if you have any questions. We’ve done this before.

Da Comment Corner

A Winner – Rosie Adam -Terem!

Our Pink Group Leader, Rosie garnered first place in her age group (4:26 time) at the Bizz Johnson Marathon in Northern California!!! Great job!!!

Where we meeting?

Please check with your group leaders as to your meeting place and time next Sunday. The Susan Komen Race “occupies” the park so most groups will meet at different venues at different times.

Dr. Scaff’s Latest Book

Every runner should pick up a copy of Dr. Scaff’s latest book, Your First Marathon. It is a “marathon training ‘bible’ ” for all runners. (To purchase there is a form runners can download from the website www.yourfirstmarathon.net and fill out and mail in.)
See you at the water stops!

Blair