Category Archives: Articles

Blair’s Weekly Update 12-04-2016

Doc’s Talk:

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

Table Duty:

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

Group Reports:

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

Wow, this year has flown. We are well prepared for the race, and you should feel great. Doc Scaff emphasized several key points on Sunday:

  1. Don’t wear, eat, or try anything new on race day;
  2. Plan your race – don’t go out too fast;
  3. do a mental check every five miles – if something isn’t right don’t be shy about moving to plan b, a slower time; and
  4. Hydrate during the race and use whatever nutrition you are used to from long runs.
  5. The last 48 hours are important. Sleep well this week, particularly Friday night. Eat comfort
  6. I find getting to the start a little early helps. Several of us are going to meet at Ala Moana beach park marked in green on the attached map around 4:15 am. It sounds early but isn’t.

I’ll close with a few Frank Shorter quotes:

Experience has taught me how important it is to just keep going, focusing on running fast a relaxed. Eventually it passes and the flow returns.

I admire runners older than I – they are now my heroes. I want to be like them as I grow older.

Have fun :0)

Red Group by Steven Cole:
(Pace 9:00- 10:00 minutes per mile)

The Red Group went out on Sunday with Steve, Lisa, Earl, Linnea, Melissa, Jesse and Jimmi for our annual downtown Christmas Lights run. It was an easy 10-miler through all of the lights on display throughout the first few miles of the marathon route starting downtown. It was a perfect day for running, with overcast skies, and even a light sprinkling of rain. We stopped several times for photos and to appreciate the holiday displays before heading through Waikiki and back via the Ala Wai. The group ran at a 9:30 pace for the 10 miles, ending up with a total running time of about 1:35:00.

Next week is the Honolulu Marathon, and everyone is in great shape! It’s been a long year full of fun times with the red group, and we’re all looking forward to Sunday. We’re all continuing to taper this week, and getting our rest for the big day.

Happy running!

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

The Silver Group ran 8.5 miles at an average pace of 11 minutes per mile today for its last training run of the season. Alberto and Lynnae led a group of 13 runners out to Magic Island and back with a marathon-finish at the statue of Queen Kapiolani. The group included Kara, Sandy, Melissa, Terry, Trieu, Tuan, Rick, Russ, John T., Jun, and Carl. Sandy, a newcomer to the group, is actually a seasoned veteran with ~20 marathons under her belt. She recounted the days when the marathon only cost $10 and finishers only received an apple and a cookie! My how times have changed, and all for the better. Finisher malasadas…yummy.

The marathon is up next. Doc gave a very informative and comprehensive talk about final marathon preparations and strategies. If you missed it or for more information, please see “Your First Marathon” by Dr. Scaff, which has an excellent summary of what you need to know for this week.

Final Preparations (Oh my gosh, marathon’s next week!!!): Get your race day gear ready; go with all your favorites. Rule è Nothing new on race day (seriously)! Confirm your transportation plans. Stay healthy and strong this coming week. Avoid sickies. Embrace your inner germaphobe! Relax and take it easy on your last two homework runs. They should be slow and easy, one-hour runs to remind your muscles what you expect of them but not stress them out with a fast pace or strenuous hills. A Friday run is optional if needed to keep limber (1-3 miles only). Enjoy your carbs this week, but take it easy on Saturday. Don’t eat a big meal for dinner because you may find you’re too nervous on marathon morning to “get rid of it.” Don’t run too fast to let all the cool things at the marathon blur past you. Take in the sights, sounds, and energy, but ignore some of the smells. Nervous runners packed in at a starting line won’t ever be a Febreeze scent.

Marathon jitters abound – embrace them. They’re unavoidable, whether this is your first marathon or not. Wishing you all a very enjoyable marathon, but especially to our first-time Honolulu Marathoners: Tuan, Cindy, and Hong. See you at the HMC finisher’s tent! And remember, do not sit down until at least an hour after crossing the finish (to allow yourself to be able to stand up again).

While the marathon is experience is really all about finishing, those curious about possible finish times should check out the McMillan calculator [http://www.mcmillanrunning.com]. Just enter in your time for a known race distance and it will compute a projected marathon time.

Visualize yourself on race day; set at least two goals – a doable one (ie. just finish), and a “stretch goal” (ie. be able to go up/down a flight of stairs without cringing the next day). Time goals are good, but remember that your race is more than just a bunch of digits. Make a plan for how you’re going to attack the course and when you’re going to take supplements. Decide whether to run with a group for the first 6-7 miles of the course to conserve energy. (If you lose your group, tack on to one along the way.) Stick to your race plan, allowing for adjustments in the second half of the race, as needed. Stage yourself conservatively at the start; it’s better to pass than to be passed. Remember, the race starts at mile #20, and you own Kahala Avenue. Carry a sealable sandwich bag to use as an ice pack down the home stretch. May each of you shine out there along the marathon course. You earned this. Have a wonderful race and remember to smile @ the finish line!

Upcoming [less than 1 week to the big day!]:

  • December 8-10: Marathon Expo (don’t wait till Saturday), no free parking at Convention Center. Enjoy the expo; special deals available, but remember nothing new on marathon day (except anti-chaff stuff).
  • December 9: Carboload party. RSVP to Donna for headcount. See how different everyone looks in regular clothes and without sunglasses. Sleep early!!!
  • December 10: Hydrate, hydrate, hydrate. No alcohol. Continue high-carb diet, but regular size portions. Try to stay off your feet, if possible. DO YOUR BAG DROP by 5pm; it’s always nice to have dry clothes at the finish. Eat by 6pm, try to sleep early, pray for good weather.
  • December 11: MARATHON!!! 5am start. 4-430am meet up at Lynnae’s office. (Call 237-4100 daytime for directions.) Don’t forget to take an official (& FREE) marathon photo at the park; pics printed right there. Meet at the HMC tent; look for “Mid Pac Runners” on the map. Bring $15 for massage at the HMC tent. Don’t forget your medal and finishers shirt.
  • December 12: Pick up your certificate at the convention center. HMC Celebration, 6pm @ Gordon Biersch, pay your own.
  • December 18: Short recovery run and HMC Picnic, for $1 and an entree. Show off that finisher’s shirt – big photo opportunity.

Silverrado Round Up:

It has been a great 9 month training period with all the new and returning Silverados this year. May all of you have a successful and strong finish in your marathon. Thank you for all the scintillating conversations along the route, the advice and ideas on training, and for just sharing the road with us. We’re so proud of each and every one of you. Have a wonderful marathon, and we hope to see you in 2017! Special mahalo to Paul, Carl, and John L. for stepping up to help lead and take care of the group in 2016 – it’s really been a team effort.

The runners-high moment: Getting to train with a bunch of awesome people for nine months of the year, or more. Silvers rock!

Get ready for Silverado Off-Season Running for fun and fitness. Email LynnaeLee@nullyahoo.com to be added to our email list. Possible jingle bell run TBA.

Shoebox Report: A big mahalo to the many HMCers who donated shoeboxes, school supplies and other goodies for Lynnae’s holiday shoebox project. There were close to 70 boxes packed this year that are en route to children in Nepal, Singapore, and the Philippines. Thank you for helping to brighten the lives of deserving children this Christmas! We’ll start collecting again next March.

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

A group of about 20 runners ran a nice 8-mile loop to cap off our training. Before the run, we went over further details for marathon morning and mentioned to take it easy for the rest of the week. Also, reminded everyone to attend Dr. Scaff’s carbo loading party on Friday, the Post Marathon dinner, if so inclined, and the Post Marathon Picnic the next Sunday! Friends and family invited!

Stay tuned – Guru Sam is also planning a special “White Group” party at his house on the Friday after the marathon. More details to follow on White group Facebook.

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

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

Beginners:

Green 15’s by Lou Crompton:

Good info from Dr. Scaff – interesting that he always gets some chuckles from the same humorous anecdotes… scares off anyone from using the bushes. And great gesture by Nelson in donating his deserved gift to the HMC… Thankfully we didn’t have to jog in pouring down rain… even drizzle held off until we were on the way home. Green team had 14 [ including first timer Ryota ] as we set out for our last session of the training year – a trip of 7.8 miles. We jogged the hill going UP Kilauea by KCC… visited our friendly pooch Bailey… and searched in vain for any cool spot or trades on Kahala Av… and did our last trial sprint and wave for the finish line along with Val‘s speedy group. We are ready for Sunday! By the time we got back, we may have had differing paces on our gadgets, but we were “approaching 15”. Our collective mahalo to Cliff and others for the refreshments – wow, home made brownies for our last training session – what a nice way to finish. Do a little training during the week but STAY SAFE. Remember the Carbo Loading Party at Doc’s hacienda in the hills – you may not recognize some folks you’ve been spending your Sunday mornings with. Green ones will assemble at 0430 at AMSC wearing our HMC shirts, then meander up to the start line with some new friends and begin our marathon as fireworks are still blasting in the sky… and we’ll finish in 6-35 with our 15 pace. You can go faster if you have a free meal wagered… Have a good run… aloha.

Da Comment Corner:

You Are Ready!

Have confidence in your abilities; you are ready and trained for Sunday’s challenge! Have a great MARATHON and see at the finishers’ tent!

Upcoming:

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

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

The After Marathon Dinner @ Gordon Biersch (Aloha Tower) – December 12, Monday, 6:00 p.m.:

Trade “war stories while having a great time! Cost $30.

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

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

Chili and rice and drinks served but welcome other potluck items. Desserts, salads, and main dishes would be very much be appreciated.

Cost $1.

Have a Great Marathon!!

Blair

Blair’s Weekly Update 11-27-2016

Doc’s Talk:

Dr. Scaff spoke about tapering, the Turkey Trot, the Carbo-Loading Party, and urged runners not to miss next week’s talk on marathon day preparations.

Table Duty:

Staff leaders Sandy and Dean who took care of the table today. Thank you for the wonderful food and drinks.

MPRRC Honolulu Marathon Tent Volunteers Needed

Marathon Tent Volunteers are needed in Kapiolani Park on Sunday, December 11, 2016.

We’ll have several shifts and you can make your choice. We will need the most people for the early shift when we set up food, drinks, etc.

Support our runners by volunteering at the MPRRC/Brian Clarke/Marathon Clinic/Valley Isle Marathon Tent.

Please sign up here:
http://doodle.com/poll/wbqbxvxe7w59f6r2

Or you can email Joan at: jrdva4vp@nullhotmail.com

We’ll have several shifts and you can make your choice. We will need the most people for the early shift when we set up food, drinks, etc.

Early Shift (5:30 to 8 a.m.) We need about ten people to set up tables, chairs and banners, as well as make sandwiches and ice the drinks. Jennifer Wada is the supervisor as she has been in charge before.

Middle Shift (8 a.m. to 11 a.m.) Three people needed, including a massage coordinator, and two people on drinks and food.

Late Shift (11a.m. to 3 p.m.) Three people needed, including a massage coordinator, and one on drinks and food, and one to help with clean up about 3 p.m.

Wrapup Shift (3 to 5 pm) Two or three volunteers are requested to take down and load up materials used (any tables, chairs, sign/banners, etc.) as well as leftover food. Things need to be taken to Brian Clarke’s house and unloaded so at least one person with a van or truck is needed.

If you can help, please let me know your shift preference. Joan will get back to everyone with details by Monday (12/5/16).

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station and ran 15 at about a 8:50 pace. Next week we meet at Aloha gas station at 6:15 a.m., catch Doc’s pre-race talk, and taper to 10. Take it easy, continue your homework runs, and you’ve all prepared well :0)

Pink Group by Hao Yang:
(Pace 10:30-11:30 minutes per mile)

Brysen, Micah, Bob, Bruce and Hao began today’s run at 6am from Magic Island. We ran the first part of the Honolulu Marathon route and familiarized ourselves with the Marathon starting line, clinic runner meeting place, first water stop etc. We ran back through Ala Wai and stopped for Dr. Staff’s talk. The weather was rainy and windy, great for our 10-ish mile run.

As Dr. Scaff talked about today, we are tapering. This week, run 2 to 3 6-8 miles will be enough. Stay safe, healthy and injury free.

Next Sunday, we will meet at 7:30 a.m. at the clinic to hear the very important talk of Dr. Scaff. Later, we plan to do an easy 8 miles to complete our 2016 Marathon training. Only two more weeks to go, we can do this!

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

The Silver Group started with a whopping 19 runners for our tour of the front part of the marathon route. Lynnae led the group of Silverado’s which included: Russ, Lee, Kara, Trieu, Cindy, Rick, Paul, Tuan, Jerome, Hong, Jun L., Melissa, Henry, John T., Terry, Doc Joe, Tavy, and Robert S. This run included more stops with a brief description of what can be found at the particular point that could be useful on marathon day. We started out with moderately humid conditions within the first few miles that were a stark contrast to the cooler weather of the last few weeks. Later we encountered very blustery conditions that provided its own bit of extra resistance training whether we wanted it or not. It was a good reminder about drafting behind another (preferably larger) runner. Due to all the stops, the run seemed longer and legs felt heavier. Lynnae was little off in mileage estimate (oops), and the group ended at 11.75 miles.

The downtown portion of the run will be crowded. Starting from the IBM building on Ala Moana Boulevard, you may be weaving a great deal to maintain your pace. It may not thin out until you reach Kalanianaole Highway. Watch out for discarded rain-gear like trash bags on the road that can become a tripping or slipping hazard. The first water stop is at Iolani Palace / King Kamehameha statue. Don’t miss this smaller water stop; even if you don’t feel thirsty, take a drink. Be very careful of the cups on the ground at the water stops – they are very slippery. Runners have slipped on them and ended their marathon early. Going slower at the stops is a prudent precaution until you clear the clutter; it also helps you get more water down than trying to rush through and drink at the same time.

Homework: T-A-P-E-R! Tapering continues. In addition to Sunday, 2 runs of one hour each is sufficient. Target 20 miles this week. Respect the tapering schedule! Take very good care of yourself; avoid unnecessary risks and sick people (they will forgive you at the finish line). Continue mental preparation – picture yourself at different points along the course and with a strong effort in the last 4 miles from the gas station.

Carl’s Tip for a Fun Marathon: If you don’t think your first finisher photo will be to your liking, just run back down Kalakaua Avenue and jump back on the course to run though the finish line again. Repeat until you have the pose you think will work for you.

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

Upcoming:

  • 12/4/16: 8-mile run to Ala Moana and back. We will cover final strategies for race day, practice our marathon finish, and tour the big white tents near the finish line. Meet at home base (Paki) at 730 am – Doc will give a very informative final talk for this season with a check off list for final race day preparations. Don’t miss it.
  • 12/9/16: Carbo load party. Invites available at Clinic.
  • 12/11/16: MARATHON!!!
  • 12/12/16: Post-marathon party at Gordon Biersch. Sign up at Clinic.

.

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

Another Good Sunday to Run a leisurely ten miles trek. Dr. Scaff was back with the reassurance that we are all ready for the Marathon and the hard work is over. Relax and stay injury free is the key now.

Peter ran through a maze of news for the coming week. Dr.Scaff’s Carbo loading party Friday December 9, The Post race at Aloha Towers, Gordon Biersch Party on Monday then our Annual Picnic December 18th… listen up next week for all this and more.

Leaders Rich, Jessica and Bob were on hand to lead us out, following the previous Turkey Trot Route! We lapped once around Kapiolani Park before heading up Diamond Head. With a strong Trade winds and Cloudy Sky it was very easy.

Getting to the water fountain after the Lighthouse, We found a longed Missing Marathoner, Malia. Then another couple whom trained with us earlier in the year, Mahina and Kanoi – these three were just ahead of us as we tackled the hill. We all enjoyed the easiest jog to the Triangle Park.

At the Park we reminded everyone to start tapering and next week, if you have a Marathon finisher t-shirt, please wear it! Only 8 miles next week.

Making a early turn onto 22nd Avenue, A early bathroom break was helpful to some. Then turning onto Kilauea Avenue, we found another Hero, Guru Sam sneaking into the posse. What Surprises today… Going down to the Gas Station we caught a couple of red lights. And another pair of lost runners.

Coming back from Nelson’s Oasis, Was Super Mika and her young son, George! Boy, a 16 miler so late, I can see these two finishing strong. We reminded them, only 8 miles next week… then no more running required!

Going up Kahala Avenue was easy this time, Least I forget next time it will be on mile 23 not mile 7. Thanks to Sam keeping us on Pace and for Rich leading most of the time.

Today we actually ran down Kalakaua Avenue to the Queen Kapiolani Statue. Ten Miles, Yes. Today we had leaders Sam, Rich, Jessica and Bob. Then our Regulators Chantel, Shan, Jamie, Elaine , Elena, Hannah, Malia, Russellx2, Andrew, Francis, Richard, Mika and George.

Table Duty was terrific, Thank You. The first few tents are going up and the Marathon is slowly taking over the park. Download the 2016 App… and see you All next week!

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

We had 19 runner’s start out this morning. We gave everyone the option of running 8, 10, or 12 miles today depending on how many homework runs they were able to get in. Jack said that we should be down to 30 miles, well even with a 12-miler, my total for the week was 18 miles.

Maile and I led the group out to the 10 mile turn around @ Waikoloa, then came back around to the finish line and around the Zoo for our 12 miles just under 3 hours, great job everyone.

Showed people what I usually pack in my water bottle waist bag, hand sanitizer, lip type of Vaseline tube for convenient size. ID and little extra money for the bus haha, but maybe for snack or drink at the Aloha Station. Also Dean had donated little Halloween pretzels that came in snack size so told our members to keep it till Marathon Day, thank you to Sandra, Tony, Eileen and Dean for the wonderful snacks along with water and Gatorade.

You should have your outfit picked out, nothing new so just to be sure put it on the side already.

Also we had 2 people take a fall today. Please be careful, don’t do anything that could cause injury, and avoid sick people, it’s too close to our race day.

Beginners:

Sweet 16”s by Roanne Abe:

We’ve got one more practice week together before Marathon Day! How time flies when you’re having a great time. You guys are so dedicated! We had over nineteen show up on Sunday – rain and gusty winds couldn’t keep you from training. You are all so awesome.

I know, it’s difficult to taper at this point. Who wants to just do 8 miles when we’ve done so much more for weeks on end? But we gotta keep to the game plan and be patient. As Dr. Scaff said at the clinic, “Don’t let the genie out of the bottle.” Keep the genie in till December 11th.

Next week will be our last minute tips and tricks for getting ready for the marathon. In the meantime, start making a list of the gear you will take with you on marathon day: what you’ll wear, carry, eat, etc. And don’t forget to plan out how you will get to and from the marathon. We’ll meet at staging area at 4:30 a.m. and walk together to the start line.

Homework this week is:

  • 2 or 3 one hour walks
  • stay healthy
  • stay safe

Green 15’s by Louis Crompton:

Our “fears” of a rainy & windy Sunday outing were for naught – we had a decent overcast / breezy day. There were 14 in the green starting blocks for a 10 miler for our tapered down Sunday… oops… a certain pace leader left home in a rush without his trusty Garmin… uh oh… only pace the green team had was his [and their] sense or feel for what a 15 m/m pace inherently feels like after 9 months of Sundays… sort of like doing our own Turkey Trot… after we arrived back in the park our #2 slot Karyn finally checked her smart phone app- distance was 10.28 miles and overall pace was … ready?… 15.02. Really should extend the Turkey Trot finish time to 2 1/2 hrs. Great job by the little green ones! We don’t need any pacer device… we know how to finish the marathon at a 15 pace. Mahalo to Sandra and her many helpers at the refreshment tables. Continue doing safe homework runs … no need for extra miles or speed at this point. Next week you may want to record or video Dr Scaff’s talk, then heed it. Our mileage Sunday will be about 8 miles. Aloha.

Da Comment Corner:

Nelson’s Purple Oasis:

Purple Staff Leader Nelson Shingano and his crazy fast Purple bunch are responsible for the always needed “Oasis” at the second beach park. Please remember that Nelson and his “gang” do this voluntarily, without any financial reimbursement or need of accolades – strictly from the goodness of their heart. We are very fortunate to have such incredible and thoughtful people!!

Please thank them for their generosity!!

Sincere apologies and I can’t remember everyone’s name – but generous and talented runners such as Marsha, Lorna, Tim, Dean, Carol, are a few of these benevolent Purples.

Thank you!!!

Carbo-Loading Party

Dr. Scaff’s annual get together is slated for Friday, December 6. Please get more info at the clinic for more details

The After Marathon Dinner @ Gordon Biersch December 12, 6:00 p.m.; cost $30.

Please sign up on the board.

Clinic Picnic- the Sunday after the Marathon, December 18th:

Bring in your latest gourmet offerings and share this year’s marathon experience with your fellow runners. Enjoy each other’s company as everyone basks in the positive glow of a/or another completed marathon.

Giving Back and the “Plus factor”:

If the clinic has helped you in anyway, a good way to give back to the clinic is to help other runners by volunteering to be a staff member. We are so fortunate to have such a great group of individuals who unselfishly give of their time and energy to form a stable nucleus and keep up the continuity of our 40+ year existence. But/and, we need your help to keep this spirit and tradition intact!!

Plus Factor:

Aside from helping others, we also help ourselves by maintaining a healthy lifestyle that keeps us younger, healthier and more vigorous. Running doesn’t just strengthen our bodies but it invigorates our minds as well. Those positive endorphins are priceless! Strong, healthy, and smart – near perfection!

So please reflect on your marathon training experiences and think about giving back and also helping ourselves!

See you at the water stops!

Blair

Blair’s Weekly Update 11-20-2016

Doc’s Talk:

Doc was not available so Peter reminded us about our usual to do list – tapering, sunscreen, hydration, etc.

Table Duty:

Thank so much to staffers Evelyn and Gail for the great food and drink. Your generosity is truly appreciated.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute per mile pace and faster. Today we met at the Kahala Aloha gas station and ran 20 at about a 8:50 pace. Next week we meet at Aloha gas station at 5:45 a.m. and taper to 15. Hope to see you for the Turkey Trot on Thanksgiving :0)

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

The Red Group went out on Sunday with Lisa, Linnea, Steve, Sven and Jesse for our last 20-mile run. We started by running 13 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 20 miles. It was a great day for running with nice breezes and some clouds with light rain. We ran at about a 9:15 pace for a total running time of about 3:05:00.

Next Sunday we’ll be doing 18 miles starting at 5:15 a.m. from the 2nd beach park.

Happy running!

Pink Group by Hao Yang:
(Pace 10:00 – 11:00 minutes per mile)

Brysen, Micah, Leslie and Hao of Pink group started a 14-miler at 6:20 a.m. After regrouped at the clinic, we continued our run to gas station and back. Bob, Bruce and Asami joined us for the 2nd part of our run. It was a nice breezy day for a long run.

This Thursday-Thanksgiving is the Turkey Trot 10 miles. Hope you all have a great Turkey run and a Turkey meal! Happy Thanksgiving!

Next Sunday, we plan to meet at the parking lot of magic island at 6 a.m. We will run the beginning part of marathon and back to clinic for Dr. Scaff’s talk (about 7 miles). We plan to loop around Kapiolani park and back to magic island for a total 12 miles. Please feel free to join us!

A happy life is a good life.

 

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

The Silver Group had 13 runners this morning out for a 14-mile run. Silverados chose different points to join the group along the route. The extra early group included Russ, Lee, Kara, Trieu, Cindy, and Nicole, then the early group included Lance, Rick, Paul, and Lynnae. Tuan, Jerome, and Hong joined us at home base, where we met up with Jun L., Melissa, and Henry for a couple of miles before they left us at Triangle Park.

T-A-P-E-R! It’s taper time! What a beautiful word that is so pleasing to the ears of runners. You have worked so hard all season; it is now time to enjoy this tapering period as you scale back your mileage a little each week. The purpose of our runs is to keep the muscles limber. We’re not looking at building muscle anymore. Congratulations on getting to this point! Enjoy!

Homework: Target 30 miles this week. Remain deliberate with your training schedule. At least two times during the weekdays, 10 miles each, with a rest day in between.

Tip: We now want to shift our focus to the mental aspect of running. Focus on your mental preparation and visualization. What will be your strategy for attacking the marathon course? Will you be able to run a negative split? The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

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

Carl’s Tip for a Fun Marathon: See if you can get away with taking a fully-clothed shower at the cooling station after the finish line, by carrying a bar of soap through the race with you.

Upcoming:

  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run to get you ready for feasting. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Meet at home base (Paki) at 7:30 a.m. 10-mile run through downtown to practice the first portion of the marathon route, and learn where all the “secret stops” are.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Welcome back to Jen who just returned from her cycling tour in Taiwan and Malaysia. We look forward to hearing about your travels and seeing your pictures.

Be sure to count your blessings this week. You always have more than you think. Happy Thanksgiving! Gobble Gobble!

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

Another Beautiful Day to Run was offered up today and A Strong 18 Joggers were in Top Form. A Big Thanks to Blair whom got up early to give us sendoff speech and final tips for the Marathon is only three weeks away! No extreme sports and do your best not to get injured.

Leading us out of the Park was Guru Sam and Leader Rich. Earlier It was nice to find plenty of open parking spaces and a slow day in the Park. The wind was blowing strong and a few clouds blocked out the Sun in the beginning. The Surf report was blown out chop and rough seas.

We Easily made it up Diamond Head and over to our Triangle Park. Some serious Joggers had us skip the usual pep talk. Just about the Doggie Park, Our Vocal Leader Sam had to let us go and tend to his personal itinerary.

Pace Setter Bob, worked his way up front while earlier he was unusually slacking in the back. On our way to the Gas Station was always pleasant and we got lucky on two red lights.

Sorry to say we lost two more runners, Russell #2 and Hannah. You were appreciated jogging with us and missed! Talking about missing, Lo and Behold… who do we see coming down Kalanianaole Highway but Mika and her young son, George! Heard they got an early start and they looked strong.

Thanks to Leader Rich leading to and from Wailupe Park. We certainly missed Nelson’s Oasis but we are tampering down. Next week, expect only a ten mile run. And if you need more practice. Thanksgiving Day Our Clinic has a Ten-mile race….

We finished our run going down farmer’s road and back up to Triangle Park. This point, we had Leaders Bob, Rich and Jessica. Our regulators were Elaine, Jamie, Chantel, Yumi, Stefanie, Andrew, Shan. Kamaile, Irina, Russell, Richard and Melyssa. A few took off going downhill but glad to say most if us stayed together going back to Kapiolani Park.

The Best Part had to be the well spread out table duty. Thanks to Evelyn and Gail, you two had the best watermelon, tuna sandwiches and special furikake Pretzels. Until next week, do your homework runs!

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

This morning we had 19 excited runner’s start our 12 mile run to Ala Moana to show our meeting place on Marathon morning @ 4:15-4:30 a.m. We continued along the route through downtown, up Nu’uanu Ave. We were able to make a rest stop @ Ed’s office in Cades Schutte Building. Nice clean bathrooms and cold water fountain and air conditioning even if offices were closed, such a treat, thank you Ed. We really missed Nelson’s Oasis and were getting hungry smelling all the food back through Waikiki.

Thank you to Gail, Evelyn and Libby for waiting for us, we didn’t realize we were the last group to return to the clinic start. Really enjoyed the tuna sandwiches, donuts, muffins, melons, clementine’s and furikake pretzels.

Hope to see most of you on Thursday @ Turkey Trot so that you can eat with no guilt. It’s the best run to keep your pace for the first half of the marathon.

We will see everyone on Sundat @ clinic because although it’s a 4-day weekend for some it’s too close to the Marathon and Dr. Scaff has a lot more helpful information before the big day.

Beginners:

Sweet 16’s by Roanne Abe:

Three weeks to go! Are you ready? Fourteen of us met at the park and we all looked ready: Annette, Sylvia, Fran, Chien-Wen, Glenn, Isaac, Pam, Harry, Annie, Yoshiko, Takashi, David, Betsy and Roanne. We went out for 10 miles and although the wind pushed us back going out, it helped push us up the hill coming back.

As we all get ready for marathon day, take time to visualize what you want to see and feel on marathon day — especially during the last 6 miles of the course. What will you see? How do you want to feel? What music and or thought will inspire you to dig deep and finish strong? For me, my rally sound is Beer for my Horses. A fun song to help me focus on the goal instead of how tired I might be feeling.

We have the Turkey Trot on Thursday. It’s 10 miles of fun to guess your time. Come and bring a friend. You can just fellowship during the course and enjoy Thanksgiving a little earlier together.

Homework is to keep your workouts safe and do about 1 hour 3 times this week. We’re in the home stretch, so stay healthy and consistent. The t-shirt and medal are just a few weeks away.

Green 15’s by Lou Crompton:

Most of us drove in to the park thinking we were going to get rained on today, but turned out to be a decent morn… we appreciated the trades and overcast skies. Thirteen of us lined up at the start with guest Harima-san returning again from Japan… he enjoys training with our world renown Green 15 team just prior to marathon Sunday. Tapering down means we only did 12.55 today and #2 slot recorded our official pace of 15.01 min / mile… sure would be nice if the Turkey Trot next year has a closing time of 2-30… that’s our 15.0 time. Thanks to Nelson for being open for our last visit of this training year… and to our lovely ladies for having all the refreshments for us at 1045. Next week it’s only about 10 miles… we could do that moving backwards… keep up the homework and stay safe out there. aloha

Da Comment Corner:

Marathon/Life Quotes:

  • “Life is like a marathon- full of ups and downs that take your breath away” – from Pinterest.
  • “It does not matter how slowly you go as long as you do not stop” – Confucius.
  • “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month” – Theodore Roosevelt.
  • “People who think they know everything are a great annoyance to those of us who do” – Isaac Asimov.
  • “Behind every great man is a woman rolling her eyes”- Jim Carrey.

Turkey Trot -a great way to start your Thanksgiving morning:

The Monday after the Marathon dinner at Gordon Biersch at the Aloha Tower – please sign up on the board – December 12. After the Marathon Picnic – December 18.

See you at the water stops!

Blair

Turkey Trot 10-mile run, Thursday, 11-24-2016

The Honolulu Marathon Clinic invites you to participate in the 2016 Turkey Trot!

*This Thursday, November 24, 2016 – Thanksgiving morning*

Preregister on-line at http://honolulumarathonclinic.org/turkey-trot/

Then bring the entry fee ($7 for preregistration, $8 race morning) to the Kapiolani Park Bandstand at 6:30 a.m.

This annual 10-mile run is a “predict your time” event – so anyone can be a winner!
No watches or timepieces of any kind, including mobile devices that have a clock, so leave them in the car or at home.

Prepare for your Thanksgiving feast with a brisk 10-mile run, …and Malasadas from Leonard’s Bakery at the finish line!

Join the fun! Entries are limited to 1,500 so preregister now.

Go to: http://honolulumarathonclinic.org/turkey-trot/

Blair’s Weekly Update 11-13-2016

Table Duty
Much thanks to Rosie (who just flew in from New York after her marathon) and Susan for the great table duty goodies!! Your efforts are truly appreciated!!

Turkey Trot – November 24th Volunteers and runners needed.

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is a 9 minute-per-mile pace and faster. Today we met at the Kahala Aloha gas station. Some folks ran a little more than 17 miles, and some did more. Remember we have the turkey trot on the 24th, which a “watch free” 10 miler to assist with pacing. See http://honolulumarathonclinic. org/turkey-trot/

Next week we will meet at the Kahala gas station at 5:45 a.m., and we are continuing do 17 miles (and more if people choose). Enjoy!

Red Group by Stephen Cole
(Pace: 9:30 – 10:30 minutes per mile)

The Red Group went out on Sunday with Lisa, Linnea, Steve and Chris for another 18-mile run. Congrats to all the runners in the 1/2 marathon. We started by running 11 miles in from the 2nd beach park, and then we ran 7 miles back out after the talk for a total of 18 miles. It was a great day for running with nice breezes and some clouds. We ran at about a 9:30 pace for a total running time of about 2:51:00.

Next Sunday we’ll be doing our last 20-miler of the year and starting at 5:00 from the 2nd beach park.

Happy running!

Pink Group by Leslie Ragodos
(Pace: 10:30 – 11:30 minutes per mile)

Today Brysen, Micah and Leslie were joined by a familiar face, Ryan O., for our early run of approximately 7.5 miles. Ryan has returned from running the Portland marathon in October. Congratulations, Ryan!

Rosie was back this week. She and Susan provided the snacks and refreshments. Thank you to all the volunteers that provide our snacks and refreshments every Sunday. Rosie completed the New York marathon last Sunday. Congratulations, Rosie!

Bob joined us for the second part of our run and continued with his own route. We completed our run today with about 8 miles to Aloha Gas and practiced returning via Kahala Avenue, for a total of around 15.5 to 16 miles on this beautiful cool and breezy day.

Next week, the Pink Group will meet at 6:15 a.m. at Kapiolani Park and run a total of 14 miles as we continue to taper.

Be safe and have a great week!

Silver Group by Lynnae Lee and Carl Silva
(Pace: 11:00-11:30 minutes per mile):

The Silver Group was split up this morning as many of its members were participating in the final race of the marathon readiness series, including Lynnae, Paul, and Melissa. They all looked strong when spotted along the course. Kara, Trieu, and Lee (sorry if I missed anyone) met early for a 16-mile run starting from Waiholo, and Carl started from Maunalua Bay for a slow recovery run after missing some prime training due to injury. Tuan was also spotted training alone along the route. Everyone’s doing what they can to get ready for the marathon that’s less than a month away, now. Keep your training up. It’s almost here.

Just being around runners participating in today’s half-marathon race was energizing as instincts to keep up with the pack kept kicking in. It was a good reminder that we can lose track of our pace very easily in race situations and begin to run too fast. The upcoming Turkey Trot is ideal for testing yourself for 10 miles to see if you can hold to your game plan. If you haven’t done so, register on the Clinic’s website.

Homework: Last week of high mileage, whatever your high has been. Remain deliberate with your training schedule. Rest days are training days. At least two times during the weekdays, 10-12 miles each, and a shorter one of 7 miles if you can.

Tip: Get ready for marathon day. Not only should you have your clothes and shoes picked out already, but you should also consider bringing a small flashlight or headlamp to prepare for the dark conditions on marathon morning. You don’t want to walk into a pitch-black porta-potty hoping for no surprises. Things like sanitizing wipes, toilet paper, rain gear (aka trash bag), clothing you’re willing to discard after you’ve warmed up, may also be considered.

The runners-high moment: #1 – Catching sight of someone you train with when you’re out running and they’re taking part in a race. It’s inspiring to see how well they’re doing and also nice to see a friendly face along the route. #2 – Passing runners on Kahala Avenue during a race, knowing that your training has prepared you for a strong finish. #3 – Seeing supportive friends along the course, at the finish and the water stops.

Upcoming

  • 11/20/16: Last long run of 13-14 miles. Early group can meet at Waiholo at 6 a.m. to run out to the 2nd beach park then turn to head to Kapiolani Park and get there by 7:30 a.m. for Doc’s talk. This will be our last early meeting at Waiholo (*sniff).
  • 11/24/16: Turkey Trot by HMC. 10-mile pace-test run. Register online and pay $7 on the day of the race at the Kapiolani bandstand.
  • 11/27/16: Run through downtown to practice the first portion of the marathon route.
  • 12/4/16: Shorter run through downtown.
  • 12/11/16: Marathon!

Shout Out Corner: Congratulations to the many happy HMCers who completed the Val Nolasco Half Marathon on 11/13. Smiling finishers included – Paul, Melissa, James, Hong, Sam, Cassie, Rick, Tony, Henry, Terry, Cindy, Jan, Ivie, Leo, Miyuki, Robert, Sharon, Asami, John T. and Jun L. It started out to be a humid morning before the breezes kicked in. Good job, your HMC training is proving itself well. Hopefully your race experience will transfer to continued success on marathon day!

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

This week, White group runners were taken through the front portion of the marathon route to familiarize themselves with the surrounding areas, distances, landmarks, restrooms, etc. With 13 in tow, Leaders Richard x 2, Sam, and Jessica led the group in and out through Waikiki’s walkways and byways to Ala Moana Park, then on to Ward Theaters for a short water and restroom break before heading out to downtown. It’s a good thing everyone was well equipped with water bottles, as once we left Ward area, there were no water fountains until well out of downtown. After circling through downtown, we welcomed McKinley Car Wash’s cold water fountain where everyone was able to re-hydrate. Running in uncharted territory along with multiple stop and go traffic lights helped to keep the group together throughout the entire run.

It was comforting to know that after 8-1/2 months together, the group is bonding very well and is validated by the amount of laughter and conversation that occurs during the run.

This week’s runners included: Richard, Richard, Jessica, Melyssa, Russ H., Yumi, Darby, Elaine, Mika, George, Sam, Shan, Chantel, Kamaile, Andrew, and Evan. We did miss Elena (trip), Francis (trip), Sara, Blair (injured), Merr, Stefanie, and Ming.

A few shout outs
Best of luck and success in this upcoming weekend’s grueling cheer leading competition, as Coach Kamaile brings her team to compete at the Blaisdell! We know you will do well! Don’t forget to show up on Sunday to run with us!!!!

Congratulations to Lisa on a new addition to her family! I suppose we can excuse your absence over the past 9-months.

Welcome back Melyssa from her goodwill medical mission to Cambodia. You have made each of us a better person through the sharing of your experiences. – Thank you.

Last but not least, a bitter-sweet bon-voyage to our veteran runner Ming as she embarks on a new, exciting, and very important career position in Washington D.C. We believe that Ming will be incommunicado for several months as she explores the Smithsonian and its vast offerings. We have enjoyed your company while running and hope that you will continue to run where you relocate (even if it is cold or colder) … You will always be our dear friend.

The group clocked anywhere from 12 to 14 miles depending on whose GPS device was being referenced but we all preferred the 14 mile reading over the rest.

Finally, some last minute notes
Don’t forget to protect your eyes from the sun’s harmful UV rays.

Turkey Trot in two weeks. Rid yourself of any gluttonous Thanksgiving guilt by running early Thursday morning! If you don’t feel like running or are unable to run, please volunteer to help with the TT. Sign-up sheets on Sunday! You may even be able to catch a glimpse of long time elite runner and white group leader Dwight volunteering!

See you all on Sunday!

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

We had 19 eager runners this morning. We decided that we would do 14 to Nelson’s Oasis due to not doing enough homework last week. It was really Hot and Humid from the start. Andy left us at Triangle Park due to work calling. 4 turned around at the Aloha gas station because they had already done 4 miles before the clinic. We did quick water stops except when we got to Nelson’s so our time seemed fast. We did 14 miles @ 14:45 pace which included the stops. Next week we will meet at the clinic, but we will run the beginning route through downtown and back. Should come out to a 12-miler.

If anyone has donations for door prizes for the Turkey Trot please bring them to me next Sunday.

Beginners:

Green 15’s by Lou Crompton:

We had 9 at the start line today [plus 1 making food]. Definitely tapering back, only went out for 14 miles today… sure didn’t seem like much… and with a cool morning temp, a bit overcast, and decent trades… well no wonder we got back quicker than anticipated. Comparing a few time machines we concluded not everyone clicked the buttons at the same time… our overall pace was between 14.9 and 15.1… that’s OK, we are the 15 group, we’ll take it. Big mahalo to Nelson for surprising us by being open at the oasis. And mahalo plenty to our own lovely Dr. Susan for playing hostess-with-the-mostess today, along with a star from the NYC Marathon – Rosie who even brought a family member to help with the refreshments… thank you all. Next week we taper some more and plan to visit the oasis for the last time this training year. Do your homework runs; ok to taper back those also. Have you thought about how much $ you save by being in the HMC and Green 15 instead of jogging with those pay-to-play organizations? 30K last week and 1/2 marathon today each cost $60 or $65 elsewhere… how much did it cost to do the distances with us? You are a winner! Aloha

Da Comment Corner:

Ready:

If you have been doing your homework over the course of the Clinic’s tenure, you are set to go! Maintain, relax and taper!!! No need to increase your mileage or efforts – you are ready! Congratulations on all of your hard work!

Malasadas/No Garmins:

“I went out too fast or I didn’t pace myself properly”, are the two most common comments I hear from disappointed finishers shortly after their marathon.

For many marathon participants, pacing is going to be the most important part of one’s marathon experience. Participating in the Turkey Trot is a great way to reinforce your strategy. How I feel at a certain pace – does it equate to the actual pace that I want to run? Or, perhaps a “negative split” plan might be good idea to run your race? This event is geared specifically to prepare us for the “big event” – part of Dr. Scaff’s overall training plan. Besides, winners get great prizes and Leonard’s is a sponsor! Fresh malasadas anyone?

See you at the water stops!

Blair