November 10, 2019 HMC Footnotes

The Little Things

“Tapering”  What a wonderful word.  It’s that time in our training when we begin to lower our mileage.  This is the time when you will feel like a champ, because you’re trained for 16 or 18 miles on a Sunday, but you’re only running 14 or 12 miles.  The limits are far from what you have to take it to on these golden Sundays coming up, and you may feel guilty or lazy for not pushing to a full 18 or 16, but you shouldn’t.

Tapering is training.  This is the time when your extra energy will be used to control yourself; refrain from running further.  Crazy as it seems, running less is what you need to do.  It will keep your marathon training primed inside of you while your body heals from the long runs you’ve already done this season.  It may make you feel restless and irritable because so much energy will be getting placed in the reserves while you lower your training.  Think of it as recharging your battery so you have the required energy for the big day.  It’s like duct-taping the Energizer Bunny.

You also need to be careful what you say during this time.  When people see you acting antsy and fidgety, it may put them on their guard around you.  Scary talk added to that could cause problems.  You could cause a panic if non-runners hear you say things like:

• “I only got to run 12 miles on Sunday!”
• “My weekly mileage was only 25, miles!”
• “I couldn’t even get out to the Oasis!”
• “If I didn’t chafe, I just don’t feel like I earned any rest.”
• “I barely even broke a sweat when they made me stop at mile 8!”
• “I still had a hundred pretzels in my pocket when I finished my run!”
• “I slept so late, since I didn’t start my run until 7:30 on Sunday.”

Such statements may get you pointed out to authorities.

As difficult as it may be, stick to the training plan.  If you’ve been putting in your miles faithfully, this tapering time will top off your energy to give you what it takes to finish the Honolulu Marathon on December 8, with a smile on your face and a spring in your step.

The Turkey Trot is back on the calendar!  It’s a great tapering run.  Save the date, THANKSGIVING MORNING, to SAVE THE TURKEY TROT!

Pink Group (10:00 – 10:30 Minutes Per Mile)

By Hao Yang

This Sunday, the Pink Group met at 5:30am in the morning. We ran to Magic Island, around Ala Moana Beach Park, and back to Kapiolani Park. We ran about 10 miles before the talks. We ran another 8 miles to the gas station and back through Kahala Ave.. It was a cool day for our  last 18-mile run. 

Next Sunday, we will meet again at 6am, running to Magic Island and back, then regroup for the talk, then 8 miles to the gas station, back through Kahala Ave. Total milage will be 15 miles. 

Here is our Clinic Group run schedule-

Sunday 11/17-15miles (Meet @6am)
Sunday 11/24-12miles (Meet @6am)
Thanksgiving Day -Turkey Trot-8miles
Sunday 12/1-6 to 8 miles-Dr. Scaff’s important talk (tentatively) (Meet @6am)
Sunday 12/8-Honolulu Marathon!

For Weekday runs, run 2 to 3 times for one hour each, include a speed workout or hill if you prefer. 

Please stay hydrated, healthy, and injury free. 

Let the tapering begin! 

See you on Sunday! 

Silver Group (10:30 – 11 minutes per mile)

By Carl Silva

The Silver Group had five runners this Sunday.  Lynnae led Alavi, Kent, Kin, and Carl out and back for an 18ish mile run.  We were fortunate to have relatively cool temperatures and to run along side of participants in the half-marathon that was going on.  Silver members in the race included Mel, Liz, Alva, Hee Young, Trieu, Cody, and Lee.

This was our last 18-miler of the season, as it is time to taper.  There are only three more training Sundays until the big race on December 8th.  

November 17, 2019:  Tapering Begins 12-mile run. Start at Waiholo at 6:00 a.m. and run out to 1st beach park, then turn back to run to Kapiolani Park. U-turn at the park and head back to the cars.

November 24, 2019:  10-mile run.  Meet at Waiholo for a 6:30 a.m. start, headed to Kapiolani Park.

November 28, 2019: Thanksgiving Day, Turkey Trot – 8 miles if you’re serious about eating later in the day.  

December 1, 2019:  6-mile run flat and easy through Waikiki to Magic Island Parking lot then turn back to Kapiolani Park.

Baby Blues Group (12 – 12.5 minutes per mile pace)

By Russ Uchida

Our Sunday run started with a humble apology to the group for mistakenly communicating that this run was an unofficial clinic run.  The presence of 100+ HMC runners on this Sunday’s clinic talk said otherwise.  After that embarrassing moment and fending off the banter, we were off to do our 14 miles.  Thanks goes out to Paris for leading the group at a comfortable pace.  Before leaving the park, we were quickly joined by our regular leader, Richard.

The Baby-Blue group boasted a respectable 12 runners that included Arunee, Mike, Yuta, Paris, Steve, Elaine, Elena, Jaime, Helen, and Jen.  While the group climbed up Diamond Head, we were happy to see a smiling Kento finishing up his 18 mile readiness run.  

After a few miles, the group naturally separated by pace into two groups.  The fast group did a solid 20, while the almost fast group did a comfortable 14.  We were spoiled by last week’s rainy weather and wished for repeat conditions but to no avail,  Although the weather was hot, we quickly put things in perspective by reflecting back on how hot and humid the conditions were just a month ago.  

Our most sincere thanks to Nelson‘s Oasis and their group of gracious hospitable runners.  The gatorade and water were extra cold and the array of salty snacks were generously flowing from its bags.  Our group will likely do 12 miles this coming week, so we will not reach the oasis to thank the group for their time, energy, and generosity.  On behalf of all of our group runners, we extend a most sincere thank you for your generosity and time commitment that gave us the boost when we needed it the most.

This Sunday, we will welcome back Val to lead the Baby-Blues once again.  Welcome back Val!  Please note that I promised the group 12 miles and that we would incorporate some short cuts this week, where possible….

In addition to Val, we missed the running  of Miyo, Erin, Debbie, and Yumiko.  We hope that we will see you this coming week!

Please bring your questions that you have regarding the days leading up to the marathon, marathon day, post marathon, etc., etc., etc.  There are many details that should be going through your mind from now.  Planning ahead is important to minimize the anxiety level on marathon day.  

See you all on Sunday!

Green 15s (15 minutes per mile pace)

By Willard

We had 7 this morning for a 14-mile trek to Holy Trinity Church. Yes, this is the best time of the training year, we start to tapper down. That’s right we start to reduce our milage until the big day. Also got good news this morning, Dr. ScaffIs out of rehab, and may join us on December 1st to give his annual pre-marathon talk. Hope he makes it, always lots of good information.

The morning started off nice and cool, then it got a bit warm on our return. Thank you Nelson for the cold and refreshing drinks, and snacks. It really helped to have a great start back to the park.

Our overall distance was 14.5 miles, and our pace was 16:55 minutes/mile. When we finally got back to the park, there was a plethora of treats waiting for us. Thank you Robert for all the treats.

And to our fearless leader Lou, get well soon and hope to see you at the park soon. 

Next week, we go out for 12 miles.