The Honolulu Marathon Clinic is for anyone planning to participate in the 2010 Honolulu Marathon. We include all levels of runners — and especially welcome first time marathoners. Our core activities are weekly clinics that begin promptly at 7:30 a.m. Sunday mornings from March 14, 2010 until the December 2010 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

Note: You’re viewing the current, official web site of the Honolulu Marathon Clinic. If you’d like to visit our old web site, it is still accessible online here.

See all of you there!

Blair

“If you find a path with no obstacles, it probably doesn’t lead anywhere.”
-Frank A. Clark-

Congratulations!

You did it!

On behalf of the group leaders of the Advanced and Intermediate Groups – GREAT JOB!!

See you all next week at the picnic! We want to hear all about your experiences – let’s trade “war stories”; we are, now and forever, an elite group of road warriors!

Beginner’s Bits – Sensei Sez by Norm Uyeda

Congratulations to all the “newbies” who claimed victory on Sunday with their very first marathon. Aches and pains will slowly subside but the memories of attaining this goal will be forever etched in your mind. The endless weekday training sessions, the long Sunday treks, the many moments of hilarity and sometimes moments of concern, the surprising closeness of the friendships that develop through shared hardship and dedication, the darkness of the morning on race day, the excitement of the cannon and the fireworks and that last step as you cross the finish line and savor the moment of victory.

Congrats to all. As Peter said, there is nothing now that you cannot achieve. For those that attended – that was a great Celebration dinner at Buffett 100.

See y’all at the picnic.

Here are some of Norm’s photos from marathon morning and the after-marathon dinner:

(Please click images repeatedly to display full size photos in your web browser.)

Tidbits

Picnic
This coming Sunday is the “after the marathon” picnic; it is potluck so please bring your favorite dish to share. Zippy’s chili and rice will be provided; my ’secret recipe” chili of previous years is still being “reformulated” so perhaps next year. Families, friends, acquaintances, someone you met at Lulu’s last night, are all welcome. There is a $1 charge per person as is usual.

Mahalo – Staff leaders; Board members and Dr. Scaff and Donna:
Please thank all of your staff leaders for their leadership and dedication in assisting all of us on our “journey”. Perhaps some of you might look into volunteering to be staff members next year – only one marathon qualifies you. It is a great way to “give back” to the clinic. Please also give a hearty “mahalo” to the board members who do a lot of “behind the scenes” organizing – Norm Uyeda, Chairman, Peter Garcia, Luanne Murakami, Val Ogi, Muriel Taira, and Stephen Zane. And lastly, please thank Doc and Donna for all of their contributions to the clinic.

Da Best!
Thanks to all of you for the nice compliments on the weekly updates. I am glad that it motivated and entertained many of you. I would like to mention the many contributors who made the newsletter so successful – the Advanced Group – Les Young; the Intermediate Groups/ Red Group – Jeff Beard; Pink Group – Rosy Adam-Terem and Anita Schorlemmer; White Group – Guru Sam Usman, Ivie Kumera, and Paris Monti; Blue Group – Andy Hirano and Pam Iwata; The Beginners – Norm Uyeda and Jason Wong. Also, the newsletter would not be so professionally done without the help of our own webmaster, Bob Lew. Mahalo to all!

The newsletter will be on hiatus until the start of next year’s Honolulu Marathon Clinic in March! Again, thanks for all of the nice comments! Have a great holiday season and see you all next year!!

See you all at the water stops!

Blair

Donna Scaff read a poem that the she wrote for the Marathon Clinic entitled, “Ode to the Marathon Clinic Runner” – it is a beautiful tribute to the runners in the clinic who every week, put in a great deal of time and sweat to achieve their running goals. Thank you Donna!

Doc mentioned last minute instructions for the week; here are a few – no running after Thursday; carbo load a few days before Sunday; don’t worry about the lack of sleep the night before the marathon – but get a good night’s sleep on Friday night; relax during the week and try to attend his carbo loading party on Friday night, etc.

Peter offered last minute administrative announcements – a Honolulu Marathon Clinic tent will be located above the finish line; please make sure to bring $10 for a fantastic “after running 26.2 mile” massage (the best!); the “after marathon” dinner is on Monday (see further details below), the “Sunday After” picnic starts at the usual clinic time (see details below), and staff sign ups for next year is on going, and etc.

Table Duty
Much mahalos to all of the staff leaders and friends who helped to make sure that everyone was properly hydrated and well fed throughout the year. Special thanks this past Sunday to Harry, from the Beginner’s Group who always helps in setting up and also to Jan, also from the Beginner’s who brought the delicious Korean pears for everyone to eat. Kum sa mida!

Again, thank you staff leaders for all for your enthusiastic support in making sure your fellow runners were revitalized.

Thanks to Board member Stephen Zane for taking care of the Table Duty schedule.

Marathon Morning Meeting Places
Please read comments by your staff leader as to where you are meeting. Great to know where everyone will be – removes one less stress in your morning.

After the Marathon Dinner – Monday, December 14, @ 6:00 p.m. at the Buffet 100 restaurant
Cost is $18 (includes dinner, tax tip and a soft drink). The dinner is a great way to share your thoughts with fellow runners on your experience while the memories (and aches) are still fresh. Loud laughter and convivial conversation always “mask” the grimaces on the runner’s faces as they get up and down from their seats – a good sign that their experience was positive! Perhaps line dancing with the Tokushima group, this year, Norm?

Post Marathon Picnic – December, 20th
The usual post marathon picnic will be held on the Sunday after the marathon. Usual clinic time of 7:30 a.m. is the start time and runners can go for a quick and easy after marathon run while volunteers get ready for the picnic. Picnic starts after the runs, around 9 – 9:30 a.m. Bring your favorite dish, or salad or dessert and enjoy the company of your fellow runners! Share all of you experiences, exchange “war stories”, and also have some great food!

Group Reports

Advance Group by Les Young

The AG did our final group run with 12 runners. We ran 8.65 miles including a sprint to the marathon finish line. Sub4 here we come!!!Some items to remember: GOLDEN RULES: 1) Nothing new on marathon day. 2) Wear nothing cotton. 3) Pass the pee test marathon morning (be hydrated before the run). 4) Run your race at your pace. OTHER ITEMS: 1) Cut your toe nails as short as possible. 2) Vaseline your entire foot and all friction points including private areas wear the sun don’t shine. Have a great 2009 Marathon!!!

Red Group by Jeff Beard

The Red Group doubled in size Sunday – Sandy joined me for our last “long” run – 8 miles out to the gas station and back. Although we should have been taking in easy, we pushed ourselves for a 9:45 pace – the pace we plan to run next Sunday. The weather conditions were great – cool and breezy – we can only hope that we get similar conditions next week. So now, take it easy! 2 short runs this week, the last one on Thursday at the latest. Go to the carbo load party, take it VERY easy on Saturday, and give it your best on Sunday. Thanks to all the staff leaders in the Intermediate Group, and I hope a lot more of you sign up for staff this year – you’ll have a ball.

As with the last few years, we plan to meet behind Borders around 4 a.m. – there’s bathrooms, a drinking faucet, and cover (in case of rain;-)

White Group by Sam Usman, Ivie Kumera, Paris Monti, Horatio Botero, Dwight Bartolome, and Blair Hoashi

The group did a “tapering” 8-miler and enjoyed each others company before next week’s big event.

The staff leaders wanted to remind everyone to “enjoy the experience!” Don’t be too hard on yourself if you don’t finish at your “projected” time. It might be a once in a lifetime experience for some and for others a life changing event! Completing a marathon, whether it is your first or your twentieth is a HUGE accomplishment in one’s life that will stay with you forever! Congratulations on your training and as Guru Sam always states, “enjoy the journey!”

We will be meeting at the Ward Center’s Border’s bookstore area at 4:00 a.m. and will start our trek to the start line around 4:20 a.m. See you all there!

Blue Group by Andy Hirano

Congratulations Blue Group, you made it through the year and are now ready for the graduation, the Honolulu Marathon. It was a fine 8-mile tapering run to the Kahala gas station and back with 31 runners. What a fine group for the last Sunday training run. Now, during the week before the marathon, do only a one 1-hour training run just to maintain. As a reminder, on marathon day, the Blue Group will meet with Norm’s beginning group at the Ala Moana Hotel lobby before 4 a.m. or at the Ewa Ala Moana Park restrooms after 4 a.m. The Marathon starts at 5 a.m. We’re all set. Hope to see you at Dr. Scaff’s carbo loading party Friday night and good luck during the Marathon.

Beginner’s Bits by Norm Uyeda

Sense Sez

The Beginner’s Group finished our 9 months of training today with a short 6-mile run out to Kahala and back. Doc Scaff’s wrap-up lecture was followed by Donna Scaff’s Tuit poem and then Peter’s customary Clinic notes and dispersal instructions. Rosemary did a “show and tell” on the clothing drop off procedures for those wishing to have some items (especially slippers) waiting for them at the finish line.

We welcomed back Chinami who left us for a while but has come back to Hawaii from Kyoto to participate in the Marathon. Walker Jerry Pickard sends his Aloha and Best Wishes to all – Jerry has encountered some physical challenges and probably won’t be joining us on Sunday for the Marathon.

We’ve covered all the important items many times over, and everyone is ready for the BIG DAY! The most important thing now is to have fun and make this a memorable occasion. Marathon Expo – Carbo Party – Marathon – Celebration Dinner – Post Marathon Picnic….woo hooo!

Anxiety is normal – don’t worry – you’ll be fine. Any questions – email Norm – norm@honolulumarathonclinic.org

See Y’all at the Carbo Party.

Da Comment Corner

“On the Course Reporter” at the Marathon for local Japanese radio
Staff leader Maile Burgey, who is not running the marathon this year due to injury, will be a guest “on the course reporter” for the local Japanese language radio station, KZOO. She will also be talking about the marathon and the clinic between 7:20 – 7:30 a.m., Tuesday – Friday on radio station KZOO, AM 1210. Tune in!

Avoid Marathon Day Glare
Last week, while I was browsing at a downtown eyeglass shop in search for my “perfect” sunglasses, I noticed Eugene, an Advanced runner from the Clinic. He mentioned that he was the owner of the shop and offered me a nice discount for the Maui Jim sunglasses that I was looking for. He stated that he would extend the same 25% discount as well for all Honolulu Marathon Clinic members on Maui Jim, Oakley, etc (in stock) sunglasses. So for all you last minute types (and others) who are in need of some quality sunglasses, visit Eugene C., at his eyeglass shop, Optics- Shades of California, located across from Long’s and Ross’ in Downtown. Please mention that you are with the Clinic for the discount.

Thank you Eugene and good luck in the marathon!

Fashion Statement
Will it be long, short, white or dark green? Tough choices but the garbage bag will be the outer ware of choice; it will keep you warm and one can discard it at anytime during your run.

Mahalos:
At the dinner or at the picnic, please remember to thank your staff leaders for their dedication in showing up on Sundays to help all of us in our quest. We should also acknowledge Dr. Scaff and Peter for their dedication to the clinic; Donna, Doc’s wife, for her constant support, the Board who work behind the scenes to make the clinic run smoothly, and to the 30 + staff leaders who lend their bodies and minds every Sunday. Norm Uyeda, was the chairman of the Board and his fellow board members were Peter Garcia, Blair Hoashi, Luanne Murakami, Val Ogi, Muriel Taira and Stephen Zane. Special thanks to Bob Lew, Cliff Hand and Maile Burgey.

Congratulations on your hard work throughout the last 9 months! Relax and have a great week!!

See you at the finisher’s tent,

Blair

Advanced Group by Les Young

Six runners in the AG did a 14-miler today. Weather was great and everyone ran strong. Again excessive speed was hard to control especially when you are running comfortable and efficient. Speed just comes naturally when you drift into the “runners’ zone”. We continued to finish at the marathon finish line just to get use to dealing with that last kilometer. Next week we taper down to 12 miles. Stay healthy!!

Red Group by Jeff Beard

Jeff was out ill on Sunday due to a severe cold. Jeff says to take it easy on your body – avoid injury and a breakdown of your immune system. The marathon is only two weeks away.

White Group Report by Sam Usman and Ivie Kumera

Brother Blair, speculation was flying all around in regard to your absence this morning. Sorry to hear about your blah, blah, blah excuses for not coming. (Blair pulled a muscle playing tennis on Saturday; thanks for caring Sam.) I am sure you will be back, knowing the animal that you are. Relax, chill, and recover bro but you are missing some great energy and friends. We started with 32 runners; Michael, Ivie, Melissa, Roland and 15 others were in bound from Hawaii Loa Ridge. My plan was to do only an 8 miler but gave in to Ivie, Max, Laura, and Emma’s request to join them for the 12 miler. We all had a blast as Moana, Lara and their husbands were also part of the group’s run. Ryoko, a newcomer from Japan joined us made lots of new friends; she also ran 12 miles; she was very positive and a great fit for our group. We finished with 19 runners at the end. Alberto was missing and Yasuko as well. Bro I am sorry to hear of your injury; you will come out fine…Sam

Ivie’s Comments

We’re here! The Tapering Phase! We made it this far and have earned and deserve the “Less is Best” phase. Congratulations to all!

36 of us ran our 12 and 14-milers! Leaders were Sam I Am, Horatio (Max), Nelson, Paris, Michael and Ivie. Our WHITE group runners, the Cheetahs! (No Sam, not “Cheaters”, that’s not in our vocabulary), Laura, Lara and Richard, Moana and Rob, Lori, Jim (air traffic controller), Maria, Dustin, Duane, Andy, Dean, Wei, Tim, Yasuko, Yugo, Michelle, Lilia, Nellie and Louie, Gannon, Byron, Jenei, Melissa (tennis star), Emma, Takio and Welcome Ryoko! Apologies if members are missed, this does not add up to 36…

This group has inspired me with your personal victories. You have each set and accomplished your own goals. I just can’t resist sharing them: 1) running and overcoming life-threatening illnesses through ultimate recovery via distance running! 2) Losing weight, from the last 2 to 3 pounds to an ultimate 49 pounds! (Duane gets the prize of the biggest loser!) You got to see this guy! 3) Time/Speed: shaving off more than 2 minutes in the 2-mile Army runs! 4) New ventures: as runners are on to triathlons(some even learning to swim to get there!), or trail running 5) some have just become a better person, ‘boss’, ‘co-worker’, ‘spouse’ (Dennis?) 6) I know some of us have become smarter, because running improves mental alertness. “Laura, how do I set my Garmin again?”

WOW! We are running for life, now! “When we run, we do not become immortal – it only occasionally feels like we do.”

For those who have had injuries, I am just so grateful all of you have sought proper medical advice, and are going to be able to do the marathon, Michelle, and Liz! Awesome, smart training and recovery! Blair, let us know how that ‘tennis’ knee is going! We missed you, Brother Blair!

So, we just have the marathon ahead of us Key things to remember:

• Anxieties are normal during this tapering phase, but remember what got us till here! What a journey! You are ready.
• Maintain your good all-around diet, normal eating habits, and increase your carbohydrates especially the 3 days prior to the race. Remember to hydrate! Don’t’ forget Dr. Scaff’s carbo-loading party! Friday, December 11^th.
• Take time to enjoy the starting line festivities, spectators, participants (costumes, Paris is sure to surprise us) and the scenery of the course.
• Stop negative thoughts dead in their tracks and change them to positive affirmations, throughout the next few weeks, and during the marathon course.
• Think about how proud your marathon clinic family, family members and friends are of you, for getting TUIT!
• Listen to your body. Remember, there are no workouts the week prior to the marathon that will enhance your preparedness for the race.

Also, congratulations to those of you who did the Turkery Trot! Andy you are the White Group’s star pacer! We should have followed you! Remember what Dr. Scaff said, our mistakes in the marathon happens in the first half, so we need to pace ourselves. Our second half of the marathon should be faster than the first half – negative splits.
Next Sunday: December 6^th – 8 miles
Marathon morning: meet at Borders restrooms @ 4 a.m.

Blue Group by Andy Hirano

The Blue Group made it’s run along the beginning section of the marathon route. With 25 runners it was a pleasant experience. Things to note along the way were… the location of the Brian Clarke tent to gather after the marathon, where the results board is, the finisher’s T-shirt tent, the cookies and apples tent, the bus pick-up at the zoo parking lot, where we will be meeting on the marathon morning, Ala Moana Hotel before 4 a.m. and at the Ewa Restrooms at Ala Moana Park after 4 a.m. The race begins at 5 a.m. This coming week as we continue our tapering we will be going 8 miles to the Kahala gas station and back. Andy’s plans have changed and he will be participating in the marathon. Yeah! For those who would like to run as a group during the marathon, Andy will lead the Blue Group. Expected finish time will be about 5 hours and 50 minutes. Be sure to come out this week as its Dr. Scaff’s most important talk of the year.

Beginner’s Bits – the Sensei Sez by Norm Uyeda

The Beginner’s Group took another look at the downtown portion of the race today starting from Kapiolani Park and running through Waikiki. We took a stroll through the relatively new section of what is now the Beachwalk area next to the Embassy Hotel and then checked out the Army Museum at the old Battery Randall. We then ran along DeRussy Beach through the Sheraton Lagoon and ended up at the start line of the Honolulu Marathon. Points of interest were the chokepoints at the Nuuanu turnoff and the first waterstop, along with mileage checkpoints and bathroom locations. The 11.3-mile run was leisurely paced with a lot of walking thrown in to simulate the actual pace of the marathon with the water stops thrown in.

Many thanks to all who helped the Honolulu Marathon Clinic with the Turkey Trot. The Clinic would find it impossible to put on such an event without the tireless efforts of a great bunch of guys and gals.

Upcoming events – Carbo Party – Marathon – Post Marathon Celebration Dinner – Picnic

Da Comment Corner

The Last Two Weeks

The marathon is just two weeks away; it’s hard to believe but we have been training since the second week in March to get to our goal. Therefore as Doc always mentions, TAPERING is the key at this phase of our training. Please take it easy – training runs should be at a pace that is comfortable and easy and, not beyond our” normal homework” range. In fact, Doc suggests no running after the Thursday before marathon Sunday. “Competitive” basketball, football, tennis, etc., might be put on hold till after the marathon. So, please take it easy and do not place any undue stress on your bodies; you’ve come a long way!!!

Doc’s Carbo- Loading Party – December 11, 2009

There will be lots of great food, drinks and people at Doc’s annual “bash”. Live music brings out the dancing spirit in everyone. It’s fun and interesting to see everyone in their “regular party garb” rather than in their running shorts and tops. I am sure Guru Sam will be in his usual sari. We should make it a point to attend – it’s a great finale to your training.

After the Marathon Dinner – Monday, day after the marathon (Dec. 14, 2009)

Norm Uyeda, has organized his usual, “Day after the Marathon” dinner to be held at the Buffet 100 restaurant in the Ward Warehouse complex starting at 6:00 p.m. Please sign up at the clinic. Cost is $18 which includes tax, tip and a soft drink. As we all “limp” to the buffet line, we should keep in mind the tremendous feat that we accomplished the day before.

After the Marathon Picnic – the Sunday after the marathon (Dec. 20, 2009)

“I cramped up at mile 20 and had to walk in.”

“I hit the wall at mile 15 and had to walk/run the rest of the way.”

“I saw a semi nude 70+ year old runner from Japan running in GETAS (wooden shoes) and he was passing me at mile 17!”

Or, “I ran the perfect race; staff leaders Sam, Ivie, Horatio, and Paris’ advice and training were perfect!”

These and other comments will be “flowing” at the after marathon picnic; commiserate with others as to what went right or what didn’t; it is a potluck so please sign up on the board for a dish that you would like to bring.

Have a safe and relaxing week.

See you at the water stops,

Blair

Table Duty

Much thanks to Doug Kamiya for the great food and drinks. I loved the flat pretzels! Also, Doug won the Ace of the month for our business group’s golf outing. Congrats!

Group Reports

Advanced Group by Les Young

The AG of 8 runners ran the front half of the marathon route through town and a loop around Diamond Head for a total of 14 miles. We ran at marathon pace averaging 8:45/mile. The group felt great after the run and could have run another 8.2 miles to complete the marathon distance. The key to finishing strong was pacing. It was difficult at times cause speed comes on naturally and quickly. We caught ourselves tooling along at 8:30 pace often and had to slow down to conserve. The hill work up Monsarrat proved we had enough left after a 12-mile run. What a way to taper!!!

Red Group by Jeff Beard

The Red Group went out for an “easy” 12-mile run on Sunday – downtown to the Marathon start, then back the first 7 miles of the run. I ran an average 9:49 pace – about what I plan to run the Marathon in (and the Turkey Trot). It was a GREAT day to run – cool, overcast & breezy – we can only hope the 13th is like that! For those of you who haven’t done the downtown run, plan to do it next week – even if you’ve done the Marathon here, it’s good to re familiarize yourself with that part of the run. Besides, it’s a good part of the tapering plan – next week you should do no more that 10-12 miles, and 8-10 on the 6th. This is time to take it easy, and just “stay in shape”. Hope to see you all on Thursday at the Turkey Trot.

White Group by Blair Hoashi

Remember Mr. Toad’s Wild Ride at Fantasyland in Disneyland? Well the “front of the marathon” run was very similar as our Guru Sam took us through some new and adventurous locales. In addition to seeing the starting line and our meeting place, we ventured through the backside of Waikiki, the outer “rim” of Ala Moana Beach Park, Kakaako Park, through the Illikai Hotel and back to our clinic site. Led by Sam, Ivie, and Paris, all 28 group members finished the run in good spirits and a little more knowledgeable about the marathon route. Laura, Lara (where’s Richard?), Lori, Jim, Mickey, Maria, Wei, Yasuko, Craig, Dr. Rob and Donna (have a great trip!), Michelle, Lilia, Nellie, Louie, Gannon, Byron, Jenei, Moana and husband Rob, and Emma. Apologies if I missed a few members. We can’t believe that Nellie and Louie have been married for 19 years and have two children age 16 and 11! When you meet them, they look and act as if they were newly weds or just straight our of high school! Running, must be the elixir of youth! Nice to have you with us!

Turkey Trot this Thursday!

Next week, an easy 12-miler is scheduled. Members should continue their 2 one hour runs during the week, then our Sunday run. The following Sunday will be a slow and steady 8-miler. Please be sure to attend the next few clinics to hear Dr. Scaff’s last minute instructions.

Blue Group by Andy Hirano

The Blue group is steady with 20 runners. Welcome newcomers, John and Meagan. Marsha was back after seeing 13 polar bears in Canada and Andy’s back after a conference in San Antonio . Thank you to Norm who lead the group last week. We began our tapering going 14 miles to Kawaikui Park and back. Once more we appreciate Nelson Shigano for provided the group with refreshing Gatorade and Ritz crackers at Kawaikui Park . We will surely miss that. The run was pleasant as we took the route in Kahala behind the Kahala Elementary school for the water stop before Triangle park. With two more Sunday runs before the marathon, we will continue our tapering with 12 miles this coming Sunday going through the beginning portion of the marathon route. This will be a good run as we’ll point out what to do, how to get to Ala Moana Park , where to meet, the Brian Clark tent at the finish, etc. The beginning group will do the same. The following Sunday after that (the week before the marathon) we will taper to 8 miles to the Kahala gas station and back. No change in where we meet. We will continue to meet at the marathon clinic at 7:30 a.m. for Dr. Scaff’s talk. See you all at this Thursday’s Turkey Trot.

Beginner’s Bits by Ro Kyte and Norm Uyeda

The Beginner’s Group welcomed back Rosemary Kyte, former Clinic Executive Director and Leader of the Beginner’s Group. Ro even led the group on her usual super steady pace for a training run out to Kaiwaikui Park and back. Sensei Norm turned back before the gas station in order to give some who were ailing (Norm included) a chance to rest their bodies. A newbie also needed tending to because of a slight accident but seemed to be OK after walking back to Kapiolani Park.

This week – come on down to the Turkey Trot on Thursday and see how close you can predict your own 10-mile finishing time!

Next week Sunday – tapering and a shorter run to the Downtown area to practice again for marathon morning. Tapering is VERY important and is part of your marathon preparation. More to follow…

Rosemary enjoyed her return as guest pace leader; taking about a dozen beginners out on their last long run before tapering. Its all psychology now, the physical training has been set in our bodies weeks ago.

So, we happily took up Kathy on her request to go all the way to the official finish. We did full race-day rehearsal on the way back; practicing our big smiles at the mile 25 camera station and fist-pump cheers across the finish line. Total distance: 14.7 miles to the finish, with a cool-down walk back to our cars. See you on race day!

Next week Sunday – tapering and a shorter run to the Downtown area to practice again for marathon morning. Tapering is VERY important and is part of your marathon preparation. More to follow…

Da Comment Corner

The Turkey Trot on Thanksgiving morning

6:30 a.m. start of registration; race to start after everyone registered. What better way to start your Thanksgiving morning than with a nice, easy 10-miler with about 800 of your fellow runners!

Remember, no watches or any other timing devices. No iPods either. Great prizes!!

See you at the water stops,

Gobble, gobble,

Blair

Table Duty
Thanks to staffer Craig for the great “spread” at table duty.

Turkey Trot – November 26, Thanksgiving morning
Registration starts at 6:30 a.m. and run starts after everyone registered; 10-mile route; no headphones or watches. Closest to predicted time gets great prizes. Great way to start your Thanksgiving morning!

As mentioned last week, volunteers are still needed:

1. Shirt sales table needs volunteers to staff the table after the run; please talk to Maile if you are able to help.
2. The water stops at Triangle need a few more people; please see Bill Berg if you can assist.

Group Reports

Red Group by Jeff Beard

After 3 weeks off (due to various bruises, sores, bangs, tightness, etc.), it was good to be back! The Red Group went out for its long run Sunday – 20 miles. The weather was perfect – cool, overcast, windy (gusty at times), and occasional sprinkles. I wasn’t sure if I could make it all the way after so much time off, so I just took it easy (well over 10 minute miles), and surprised myself – no stops! Next week many of us plan to run down to Ala Moana and do the first part of the course back to Kapiolani Park – about 12 miles – a great taper after our long runs this week. We’re now in

White Group by Blair Hoashi

“Always listen to your elder’s advice, not because they are always right, but because they have more experience at being wrong.” Anonymous

The feeling was incredible as all 24 members finished together after 20 long miles; almost everyone ended the run with “reserves in our tanks” – “we could run another six more miles,” was a comment mentioned (at that time, anyway). It illustrated the phenomenal job that the staff leaders did to make sure that our pacing, hydration, and rest periods were according to plan. The cloudy weather and trade winds added to make running conditions almost perfect.

Guru Sam, Ivie, Horatio, and Paris did a fantastic job in implementing our prescribed plan- keep the pace at a slow, comfortable and reasonable pace, emphasize hydration (making sure that we waited for everyone to finish up at the water stops- runners did not need to hurry or skip water stops to keep up with the group), ensure that all runners did not hurt and, that we all ran together as a group. Great leadership produces great results. AWESOME!!!

The group members should be congratulated as well – Maria, Laura, Wei, Dr. Rob, Donna, Allison, Gannon, Craig, Mickey, Yasuko, Emma, the “Y” family, Debbie and Keith, Liz (for a little while), air traffic controller Jim, Byron, Ivie’s husband, Dr. Dennis, Lilia, Pada, and a few newcomers, did a great job of staying together and “following” the group leaders throughout the entire route.. There was great teamwork between the leaders and the group! The results showed!! UDABEST!!!

Pre start Routine/ “Moving” Stories

In addition to getting our bodies accustomed to the long distance, the earlier start time gave members chance to test out their pre start routine. Should I eat? What should I eat? How much earlier do I need to wake up? How can I plan my “movements” (one leader called it, “poop management”) so as not to create problems during my marathon? On marathon morning, one staff leader gets up a few hours before the wake up alarm goes off, EATS, then goes back to bed and awakens when the alarm goes off. This is done so that her body can “move normally” before her trek to the start line. For first time marathoners, please ask your staff leaders on their “moving” story. Try not to eat “heavy items’ the night before the marathon and minimize the amount of alcohol consumed. Ribs, steaks, “dogs”, burgers and beer are great during the tailgate, but can create havoc during the marathon. I speak from experience.

TAPERING

Next week, we will do the front part of the marathon route – approximately, 12 miles; we will meet at the usual clinic time of 7:30 a.m. TAPERING is the key word from here on end. Homework runs should be cut down to only twice during the weekday, one hour per session.

Beginners Bits

The Sensei Sez by Jason Wong

The Beginner’s Group report is provided by Jason Wong. Norm stayed at home in order to keep his cold germs to himself.

Time 3:05:34
Pace 13:46/mile
Miles 13.49
Calories 1,794

Because of the cool breezes and strong winds, the Beginner’s group ran at a faster than normal pace. A light drizzle did not dampen our spirits. The group was reminded to bring a second pair of socks in the event it rains on marathon day. Members were reminded that marathon day might not be as cool, and the temperature may be a bit muggier and hot later in the run.

One person fell and hit her head on the concrete curb. Thanks to Mercy for providing trauma relief and Tony for getting ice. The group member was taken to Emergency by a family member.

Addendum
Please add that the person who fell down was contacted later and is OK.

Norm

Da Comment Corner

Taper, Taper, Taper!

Have a fantastic “tapering” week. Did I mention that we need to taper?

See you at the water stops,

Blair

Dr. Scaff talked about the importance of tapering. Prevention of injury is very important at this stage of our training. Doc and Peter will be away next week but a clinic is scheduled.

Table Duty

Thanks to Staff leader Bill and his girlfriend for the great refreshments at table duty!

Turkey Trot – November 26, Thanksgiving Morning!

Clinic members and interested runners – what better way to start off the Thanksgiving festivities than a nice easy morning run! As mentioned by Doc and Peter, it is a 10-mile run in which the fastest is not necessarily the winner. Closest timed finish to one’s predicted time is the big winner; registration begins at 6:30 a.m. at the Kapiolani Bandstand. Race starts when everyone is registered. No watches or headphones allowed; lots of prizes for closest to predicted finishing times. A great way to fine tune your pacing for the marathon! Staff leader, Jewels (we miss you!), a few years ago, won the Grand Prize (trip for two to a neighbor island), by predicting her finish to the exact second! I am sure it helped her in her marathon pacing!

We need a few more volunteers for shirt sales. These volunteers will be able to run in the race. Please see Norm Uyeda.

Also, staffer Bill Berg, needs six more volunteers for the Triangle Park water stops. It is a very critical area as it handles two vital water stops for the entrants. Please let Bill know if you are able to help!! Volunteers Doug K., Tim, Bill and his girlfriend, need a few more hands to help them out.

Group Reports

White Group by Sam Usman, Ivie Kumera, and Paris Monti

Sam

We had 24 people at the second beach park; 22 at the church (16-mile turn around). Ivie had the stomach flu at the gas station and we missed her. Newcomer Esther did 12 miles on Saturday then did another 16 miles yesterday; she got cramps at Kahala. We finished with 15 people. I also got cramps after I got home, an overdose on Advil. We will meet at 6:00 a.m.next week. Alberto, will be at the clinic at 7:30 a.m. to lead runners who want to do a 14 or 16-miler.

I will pick you up next week Blair; I want to make sure you are with us!! ….SAM IAM

Ivie

Oh, boy, I have to have a correction on the “stomach flu;” this is a lesson I have to share with the group.

I did not have the stomach flu, but suffered from heat exhaustion and dehydration! Remember, no excessive heat exposure the day BEFORE a long-run? Remember, to FUEL UP and HYDRATE during a long-run? Well, I did not practice what I preached! The day before, I was in the hot afternoon sun, watching an ILH football game. On my 16-miler, I did not take my “energy gel” or hydrate enough from mile 7 on.

I suffered from severe cramps, dizziness, goose bumps, and an increased heart rate at the gas station on our way back. I ‘crashed” and “hit the wall!” Anyway, what a lesson for me; please do not do what I did.

Try not to stay in the hot sun the day before a long run and make sure to take your gels or energy bars during your long run, and HYDRATE!!!

At the marathon clinic table, I was able to recover in the cool shade. It was nice seeing the entire WHITE group there! I will recover throughout the week and will see you all at 6:00 a.m. on Sunday.

We welcomed a newcomer, Esther, a 4th year political science major at the UH; she comes to us from Anchorage, Alaska! Esther could share with us what running ‘indoors’ is like!

Anyway, I really do look forward to seeing all of you on Sunday! (6 a.m., nice and cool!)

Paris

Our run went well for almost everybody for the next four miles, after you turned around at the gas station. (Blair, turned around at the gas station and did an eight and a half miler; football coaching duties beckoned). I believe 22 + runners left Kapiolani Park; 20+ returned to the Park, together. Sam did a great job, as usual, in keeping all together, at about an 11:30 pace and caring/advising all who encountered some difficulty

For interested runners, we will do a 20-miler starting at 6:00 a.m. this Sunday, November 15th; this is the last long run for the season. We are meeting at the clinic location. Pacing will be about a minute slower than training pace and it will be run on the actual marathon route. Therefore, we will include Kahala Avenue and finish at the bandstand(the actual finish line). Alberto will be leading a group to do a 16-miler at 7:30 a.m. as well. Tapering officially starts the following week. We have scheduled a “front part of the marathon” run on November 22.

Beginner’s Bits

The Sensei Sez by Norm Uyeda

Norm’s morning talk today consisted of reminding everyone (as if anyone was unaware) of the rapidly approaching marathon day. Besides the usual warnings, the importance of keeping healthy was also stressed. Basketball, volleyball, tennis and even high impact aerobics should be done carefully with an emphasis on keeping your joints happy. Likewise, germs should also be on the list of things to avoid if at all possible. It might look geeky, but wearing a mask when all your coworkers are coughing might be a solution. Overtraining was also on the warning list. Too late to make up training – just do whatever you were doing and DON’T make any heroic efforts to catch up.

Welcome to April, who is visiting from Los Angeles and will participate in a California marathon in March. Congrats to all the Clinic members who participated in the Half Marathon today – you guys and gals still looked fresh coming in. Mahalo to the Intermediate group who shared their Gatorade with us at Kawaikui Park. For all you newbies – time to start thinking about the possibility of helping the Honolulu Marathon Clinic next year by volunteering as a group leader.

Coming up – the Turkey Trot on Thanksgiving Day and another Downtown run on November 29th. The start will be at the Clinic and we will run down to Ala Moana Park, Downtown, and then back to Kapiolani Park. Carbo Party is scheduled at Doc Scaff’s house on Friday, December 11th. Nice opportunity to see all of your friends when they are NOT sweaty and stinky. The post Marathon Celebration dinner is on Monday the 14th at Buffet 100 / Ward Warehouse. Come and share your war stories and swap tales of valor with your buddies. Then, the Clinic Picnic will take place on December 20th.

Hang on tight…this is where the fun starts….

Da Comment Corner

The clinic needs a few more volunteers for the Turkey Trot on Thanksgiving morning! As mentioned, it is a good way to start off the Thanksgiving weekend. Can you spare a few morning hours to help out a very good cause? It’s a very good way to give back to the clinic.

Have a great week and run injury free!

See you at the water stops,

Blair

Hydration, hyponatremia, and lack of potassium were some of the subjects Doc spoke on. He mentioned that runner’s can never have too much potassium or salt. Just lick your arms after a race, he mentioned, as an indication of the amount of salt that we secrete from our bodies.

Table Duty
Great food and drinks offered by Staffers Stan and Maureen Chun – thank you!

Group Reports

Advanced Group by Les Young

Aloha, I’m back from a grueling 17 day my ancestral roots tour in China. The AG had seven runners today. The group had completed their 20 miles long run and has started to taper. I could manage only 14 miles after the trip which included more eating than I was use to. Found out John went to Chicago and qualified for Boston with a 3:43 marathon run, congrats! Everyone is running strong so a sub 4 marathon is well within reach barring illness and injury. Start staying away from large crowds and keep washing your hands. Remember, no high risk activities.

Pink Group by Rosie Adam-Terem

We had a small group this week, but welcomed back Bill, returning after his successful run at the Portland Marathon, and Carl T (who now belongs to the Advanced group), who ran 10 miles today, keeping pace with us for the outbound five – he is coming back from a bad hamstring injury, so we wish him a smooth recovery and return to full form. Belinda also came with us for the first 8 miles, but inexplicably decided to run a couple more! Dr. Scaff talked this morning about distance, pacing, and tapering. He says we all have the marathon down by now. Running 16 to 18 is more than sufficient for the long runs, as long as we keep up with our week-day runs of at least an hour. Overtraining can be a problem and injury-proneness goes up as mileage increases. So take it easy and enjoy the running. Remember to hydrate and fuel well: long live pretzels.

We had a good run with much improved conditions over last week’s. Our pace was just under 10 minutes for the 15.75 miles we all ran without difficulty (mine was 9:45 according to my Garmin, just based on actual running time.) The HMC training method really works!

Next week is the Val Nolasco Half Marathon, the last (I think) of the Marathon Readiness series. I will be doing that, so I will not be running with the Clinic. I’ll try to come over to see everyone at the start (if I can run fast enough). If I don’t see you, it will be December before I am back with the Pinks; I have a two-week trip to the UK planned for the second half of November. I will have to figure out how to run long in the nasty winter weather of England and Scotland (well, somebody has to do it!)

Look for Anita and Lisa, and possibly Nick leading the Pinks next week.

News from the P. F. Chang 30K Race: In spite of the muggy, voggy, and hot conditions, Rosy Spraker took FIRST place in her fierce age group, Jacque Tellei took second place in hers, and Rosie Adam-Terem took third place in her age group. Gold, Silver and Bronze for HMC! Alright!

White Group by Blair Hoashi

We had a group of 22 that started altogether for our 14-miler today. Guru Sam led the group for most of the way but leaders Ivie, Paris and Horatio also led at various parts of the course. A job well done to the members and the dedicated leaders. Most of the group finished this “after the 30K wind down run” with relative ease although there were a few who were on the mend from last week’s race. Please remember that we only have about a month and a half to go before the marathon, so please run wisely – no need to break world speed records at this point. You should know how fast you are by now and so should “run within one’s self”. Our running members included Yasuko, Mickey, Craig, Donna, Dr. Rob, Emma, Laura, Liz, the Happy Running Couple, Ivie’s husband, Dennis, Melissa, Al, Andy, Eriko, Maria, and Nelson. Apologies, if I missed a few of you! Again, thank you Nelson for the Gatorade at the second beach park!

For next week, we will do a 16-miler; then on November 15th, some of the members will start out at 6 a.m. and do a 20-miler as our last long run for the year. Please remember that this “long run” is not for speed but to get the body and mind accustomed to the long run and to get familiar with the latter part of the actual marathon course. Pace for this run will be a minute to half a minute slower than our “normal” training pace. Members not wishing to participate can do a 14-miler, meeting at the usual clinic time.

Blue Group by Andy Hirano

With a group of 20 today it was a much nicer run today than last week. We enjoyed some overcast skies and cool breeze. It was our second 16 miler. At Triangle Park, we went over the events for the rest of the year.

• Turkey Trot on Thanksgiving morning
• Dr. Scaff’s most important talk of the year the week before the marathon
• Carbo loading party at Dr. Scaff’s house the Friday before the marathon
• Marathon Day
• Day after the marathon dinner get together at Buffet 100 (Ward Warehouse)
• Celebration picnic on Sunday the week after the marathon
• 2^nd Sunday in March, the first day of the 2010 Clinic.

Thanks once again to Nelson S. who provided Gatorade and pretzels at the Kawaikui Park location. It was refreshing and we look forward to it on these long runs. Congratulations to Mary Ann who got engaged and celebrated on a trip to Hong Kong. Welcome back Miles and Tanya, returning from a European vacation including Italy, Switzerland, France, and England. See you all next week.

Beginner’s Bits

Sensei Says by Norm Uyeda
What’s the best way to get rid of jetlag and gluttony? Go out for a jog. Returning from ten days of vacation in Japan had left Norm jetlagged, under-trained and over carbo-loaded.

The Beginner’s group helped Sensei Norm reset his body clock back to Hawaii time and burn off some of those nasty sushi carbs by keeping him company on a nice and easy 14 mile run out to the second park and back. The cloud cover and light breezes made it the early morning enjoyable and even the latter part of the run wasn’t too bad as far as the heat was concerned. Some slight aches and pains are being noticed and these overuse type injuries usually occur when trying to get faster or trying to run longer. The best plan is to stick with the group’s schedule and to avoid too much additional training at this point. With less than a month’s worth of diligent training left, the amount that you can improve by harder training is minimal but the amount of damage that you can do to your marathon quest is very great.

Stay the course – trust your group leaders – don’t panic. Everything is going according to schedule.

Da Comment Corner

A Post Halloween Tale – Part Werewolf?
During my one of my early morning runs, which includes running up and around Diamond Head, I noticed a bright, full moon peering at me from the top of Diamond Head. The moon seemed rather strange that morning; I noticed an eerie glow about it. As I was climbing Diamond Head on Monsarrat, I noticed the moon’s unusual brightness and luster and it appeared to follow my progress. As is usual on my route after having climbed Diamond Head via Monsarrat, I do a loop around the outer edge of Triangle Park and turn up Kahala Ave. So, when I made that right turn onto Kahala Ave., this huge, luminous moon was directly in front of me at about a 70 degree angle. I was mesmerized by the fullness and brightness of the moon as it appeared directly in front of me. In making my way up to the Diamond Head lookout, I noticed my pulse and strides were getting steadily faster and faster. I seemed to be in a “trance like” state. I was sprinting up to the lookout at a pace not usually registered on my Garmin. I’m sure my Garmin was going haywire because it was not used to such speed changes – 11:00, 10:30, 10:00 9:00, 8:00 7:00, 6:00! All this time, this huge illuminating full moon was “staring” directly at me. Then, all of a sudden, I stopped abruptly, “hunched over”, and was gasping for air while trying to regain my senses. My legs felt like soft pretzels. A huge cluster of clouds had covered up this mysterious moon and I was out of my “trance”. Was this a coincidence or did the “ghosts of improper pacing” or the “dark spirits of the unrealistic ego” reappear within my psyche, yet another time? Awoooo! (It’s supposed to be a werewolf’s howl.)

Have a great week!

See you at the water stops,

Blair

Dr. Scaff mentioned the topic of tapering and wearing the right race day attire. Did you know that Dr. Scaff and the Honolulu Marathon Clinic’s philosophies are “models” for other running groups throughout the world. Just recently, a Houston fitness group quoted Dr. Scaff on the need to rest our bodies and tapering.

Nick’s Pastry and Fruit Market – Table Duty
Thanks Staffer Nick for the wide assortment of goodies. It was delicious!! After running a few hours in the hot sun and heavy humidity, it was a very welcome “oasis in the desert.”

Group Reports

Red Group by Jeff Beard

Sunday, the Red Group went out for a 12 mile run. I cut back this week, since I’ll be doing my long run (20 miles) next Sunday. Because of the weather, I’m glad I did a “shorter” run – it was hot and humid once again, so I just took it easy at about a 10:15 pace. Get used to these conditions – it’s supposed to last at least another 2 weeks, and who knows what Marathon day may be like. For the next few weeks we’ll just be in maintenance mode – we’re as fast as we’re going to get, and we want to stay injury free, so take it easy! Since I’ll be doing my long run next week, I won’t be at the beginning of the Clinic – I plan to start my run at 6/6:30, so I’ll see you all at the end of the run with mango bread & coffee.

White Group by Blair Hoashi and Ivie Kumera

Many of the group members were absent due to their participation in the P. F. Chang’s 30K Race. As the White Group was climbing Diamond Head, we saw many of our members heading toward the finish line. Group leader Ivie, Mickey, Laura, Jeff, JoAnn, Yuko, to name a few looked in great shape as they were making their final push up Diamond Head. Congratulations to all who participated in the run! It’s a tough race but it gives participants’ a good indication of their current fitness level and it also helps runners in pacing for the marathon.

The White Group started with 12 members who did at least a 14-miler; some even included the “dreaded” Kahala Avenue. A few of the group went on to do a 16-miler and were most ably led by staffer Paris. We welcomed back Paris from his long extended trip to Italy. He mentioned that he had some memorable runs along the Tigris River and also in Rome. We were all very envious! Staffer Lilia and I led the 14 mile group which included Andy, Ludy, Moana, Takio, Dr. Rob, and Al Paris’ group included Pink group runner Rie, Maria, and Yasuko, It was hot and humid but we managed to survive to run another week.

A 14-miler is scheduled for next week – a “rest run” from this week’s 30K. On the following week, our last long run will be scheduled. Stay tuned as it may be at a special time. As mentioned, this will be our final long run; we will start to taper after this. A “front part of the marathon” will be scheduled during our tapering period. We run from the clinic location, through Waikiki, Ala Moana, to the start area, our meeting place, downtown, back to Ala Moana and Waikiki, then back to Kapiolani Park – approximately 12 miles.

We will update you on our groups’ tapering schedule.

Ivie’s 30K Report
Wow, Blair! Sam and I were so proud of our WHITE group! Thanks, Sam, for the support! We all finished in good form; and, we found out the areas that we may need to improve on for the marathon. We have a month to work on those areas. We learned so much from the 30K – what we need to strengthen, flexibility, injury prevention: knees, hips, legs, feet, and minds, avoidance of cramps and the importance of pacing!
There were 12 of us! Yoko was the ‘blazer’!

Blue Group by Andy Hirano

Starting with 25 runners, the Blue Group completed it’s first 16-mile run. Although the weather was hot, most finished fine. Good job intermediates. We’ll continue to do 16 miles for three more weeks, then begin our tapering. We’ll do the start of the marathon course two weeks before the marathon to get everyone familiar with where we meet and what to expect before the marathon, then the marathon route back to Kapiolani Park. During the marathon for those who want to run as a group, Norman, Fiona, Don and Anita will be at the start to lead the group. Byron and Craig will be away enjoying Kauai for a week, so they’ll join us the following week. Colleen should be back next week. Sure missed the Gatorade that Nelson was providing at Kawaikui Park colleagues. Andy will be in San Antonio three weeks from now. See you all next week.

Da Comment Corner

Mental Toughness
One of the most important things that Dr. Scaff’s clinic instills in our training is often times taken for granted and not fully acknowledged. The build up in our mental toughness is a very essential part of the total marathon running experience. Remember before joining the clinic, how hard running five to six mile was? Now, we all probably tell our colleagues, “Oh, we only did a ten miler today”. Do you recall when finishing your first 14-miler what a momentous feat it was?

“I feel as if I can do almost anything!”, is a comment I hear often right after a clinic member’s first marathon.

If not for the clinic and its staff leaders, many of us would be giving up at Kahala Avenue and guzzling the beer offered by the friendly neighbors. Believe me, I have been tempted many times but persevered thanks to my clinic training and Winston Churchill. Churchill’s quote of “NEVER, EVER, EVER, …, GIVE UP,” gets me through much of the later part of the marathon.

Aside from one’s added endurance, strength build up of our bodies, greater capacity of our cardio system, etc., we are much tougher mentally, even if you hadn’t realized it.

Have a fantastic week!

See you at the water stops,

Blair