Doc’s Talk

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. Continue reading →

Peter’s Announcements

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. Continue reading →

Doc’s Talk by Andrew Laurence

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! Continue reading →

Doc’s Talk by Andrew Laurence

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! Continue reading →

Final Bus Run

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

Continue reading →