Doc’s Talk 12-04-2011

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This marks the beginning of Marathon Week – A week long celebration and you are a part of that celebration!  Today Dr. Scaff gave his The Week Before the Marathon talk.  Here is everything you need to do before, during, and after the Honolulu Marathon:

Tapering
This is the third and final week of tapering.  Do not over do it, especially at this point.  If your regular training runs were 40 miles per week, this week you drop to 12 miles.  If you were doing less than 40 miles, drop to 8 – 10 miles this week.  Tuesday and Thursday run for about an hour and go slow!  The purpose of running this week is just to maintain fitness and flexibility and avoid injury.  Any additional running at this point is NOT going to make you go one second faster or go one mile further, Dr. Scaff guarantees that. Continue reading →

Blair’s Weekly Update 11-27-2011

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Doc’s Talk by Andrew Laurence:

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

 

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

 

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

 

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

 

 

Table Duty:

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

Doc’s Talk 11-27-2011

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Dr. Scaff spoke about Tapering, the Turkey Trot, the Carbo-Loading Party, and next week:  The Big Talk (everything you need to do before, during, and after the Honolulu Marathon)!

Tapering
Last Sunday we started talking about tapering.  The Wall Street Journal article that Dr. Scaff shared as part of that talk noted that as many as 15,000 runners who registered for the 2011 New York Marathon could not participate due to overtraining injuries.

Also occurring last Sunday, some people did a 24-mile run, …which is ok if you are an experienced runner, but it usually takes 2 – 6 weeks to recover from a run like that.

It is hard to get runners to taper, but start tapering! Continue reading →

Blair’s Weekly Update 11-20-2011

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Doc’s Talk by Andrew Laurence

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

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

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

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

Carbo-Loading Party

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

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

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

Table Duty

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

Doc’s Talk 11-20-2011

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

Tapering

It seems nobody wants to hear about tapering, but it is vital for running a good marathon.
“Who Quits Before Race Day?
 Injury From Overtraining, Fear of Undertraining Can Lead to 15,000 No-Shows”
This headline from the first page of the Tuesday, November 1, 2011 edition of The Wall Street Journal Health & Wellness section (page D-1) says it all.

Overtraining is a huge problem. The drop-out rate due to injuries incurred from overtraining before any given race is over 20%.    Continue reading →