“Beat the Heat with a Slushy” Page 194 from Dr. Scaff’s book, “Your First Marathon, The Last Word in Long-Distance Running” provides some refreshing advice for running on a hot day. The gist of the section is that eating an ice slurry before running on a hot day can keep your body temperature lower for a longer period of time, and it may allow you to perform better by delaying the energy-sapping effects of exercising on a hot day. However, this may not be something that would be very effective for long-distance runs such as a marathon. The Slushy technique has also, reportedly caused heart palpitations or what some people have described as chest-freeze instead of brain-freeze (which can also occur). So, take it easy and be very conservative in your trials.
For more information, check out Dr. Scaff’s book.
- Stay hydrated on the road, whenever you run, carry water or stop at water fountains. Don’t wait until you’re thirsty, drink water regularly along the route.
- Use sunscreen as directed on the bottle (30 SPF or higher) and wear sun-protective clothing because we’re out there in the sun for hours.
- Run single-file to share the sidewalk and road with other people.
- Run defensively. Watch out for cars and bicyclists. Give them room and don’t get into an altercation.
- Run with other people and if you run at night be sure you’re visible with lights and reflective clothing.
Signs that You’re a Runner
If you’ve been running with the Honolulu Marathon Clinic since March, you may have begun to notice changes in your body, mindset, and lifestyle that are indicators of your transformation into a “runner.” Some of these signs include:
- When you walk around barefoot, people think you’re wearing five-toed, white socks because of your runner’s tan.
- When you drive around, you get excited when you discover a new water fountain you hadn’t noticed before.
- You see a blue and yellow porta-potty as a blessing from heaven, rather than a last resort.
- You can tell anyone how far it is from Paki Hale to Triangle Park, Kahala Gas Station, or Wailupe Beach Park. While they see this as useless information, you know it’s gold when it comes to monitoring your energy expenditures on race day.
- Your friends wonder why you always walk in single file.
- Shoes are no longer dress and casual, but also “road,” “trail,” “walking the dog,” and “reserved for race day.”
- Getting “chicken skin” now means you’re eating everything on that bird, knowing the skin has all that healthy Omega-3 Fatty Acids.
- When someone asks you if you want to have a beer after work, you automatically wonder, “How far are we running before the recovery drink?”
- You can recognize a running friend from their running gate, long before you see their face.
- You don’t recognize your running friend if you bump into them in downtown on a weekday, when they’re not wearing running clothes, sunglasses, and a hat.
Black Group by Maile Kondo Burgey (11-12 minutes per mile):
HMC’s 2nd Bus Run was held today, and Maile, Lei, Marina, and Phil were excited to try
a new, 14-mile journey together.
We Started at Sandy Beach and made a total of 13.74 miles in this sticky weather. The heat made it so we tried to stop by each water fountain and Include some rest, because the high humidity made us more tired. Luckily, there was Nelson’s Oasis at the second beach park, so that we could get super cold drinks and snacks. Mahalo Nelson & other crews. You guys saved us!
Kalanianaole Hwy. looks re-paved and it’s easier to run without bumps, but we still need to be careful with other runners, bikers, and speeding traffic.
Because there was no refreshment table at the end, we headed to Shimazu Shave Ice on the
way back. What a treat! We came back to the park at a cool-down jog. You did a good job,
Lei, Marina, and Phil!
Next week, we’ll do an early bird run at 6:45 a.m., then listen to Dr. Scaff. After, we’ll run to the first beach park and come back. Bring some money in case you want to buy a drink or something along the way, or in case of emergency.
Don’t forget your homework, and see you on Sunday!
White Group by Russ Uchida (12:00 – 13:00 minutes per mile):
Recap of Sunday’s Bus Run: HOT – HUMID, SWEAT (HHS)……… The End!!!
A core group of four runners braved the HHS conditions, to complete the second of three bus runs for this season. After being dropped off at Sandy Beach to use their facilities, the group was off to endure the 12+ mile run. Led by Richard and accompanied by Elena, and Jaime, the four of us kept each other’s spirits high with moral support and motivation. Tailwinds helped tremendously as the route back to Paki was supported by strong trades at our backs.
At the halfway mark, we welcomed Nelson’s Oasis and the Purple group, who stayed the morning to provide ice-cold drinks and delicious snacks. Thank you so much! It was definitely a motivator as we left Holy Trinity church and envisioned the cool Gatorade that awaited us just a short mile ahead. On a related note, Nelson’s group also mentioned that the Oasis will not be set up on August 26th due to other prior commitments. Groups should be mindful of the change and adjust their run accordingly.
We congratulate Danell and Janelle who participated in the readiness series run. Congratulations as you endured and persevered through your race under the same hot-humid-sweaty conditions! Tough mind, tough spirit!!
Not much else to share for this week except to stay hydrated during the week, as well. We’ll see all of you when you return on Sunday to make the group whole. Don’t forget sunscreen, sun shades, and hydrate.
See all of you on Sunday!
Blue Group by Val Ogi (Pace 12:30 – 13:30 minutes per mile):
There were seven of us, who got off the bus at Sandy Beach this morning. By the time we started out at 8:18 a.m., my Samsung Health app said it was 82°. We ran down to the Aloha Station at the bottom of Keahole St.
Thank goodness for Nelson’s Oasis at Kawaikui Park. Thanks for letting us fill our bottles with gatorade, and we really appreciated all the snacks providing us with carbs, salt, and sugar! We finished 13.57 miles at a 13-minute pace. It was HOT. We really felt the 91° when we finished right at noon this Bus Run Sunday.
I wanted to add that Peter’s talk about safety really hit home last week. A girl driving out onto Kalanianaole Hwy only looked to the left where traffic was heading East towards us. She tried to beat another runner and bikes and nearly ran our group over. You could see the fear in her face when she and her passenger saw us after passing without stopping or looking right before entering the hwy. We really have to watch for these inattentive drivers and also driveways along Kalanianaole Hwy. I shared a story on the news that Sunday morning where a local entertainer and his wife were driving home in their car and were hit by another driver who they discovered was texting while driving. He and his wife both had broken arms and were in serious condition after surgery and still in the hospital. The texting driver was not injured. Please be careful while running and driving. Today we also saw a bicyclist looking at his phone while riding along Kaanianaole, crazy.
Green 15 by Lou Crompton (15 minutes per mile):
Well, we started out with ten green ones getting ON the bus, and 9 getting off… yeah, ya know what happens when some girls just get gabbing. Thankfully, the folks getting off at Sandy’s were coming back to the same park. We followed the marathon route from mile 15 back to the Finish Line and practiced our finisher photo smile.
The Garmin says today, that was 11.3 miles and we did it in 2 hours 54 minutes for a 15.4 minute pace. Luckily Trinity Church started water flow at the memorial faucet – it had been off for weeks. We were also very surprised and happy to see the Oasis open on a bus run day – thank you Nelson. We did 12.5 last Sunday, took a break today, so…
Next week: call it 1/2.
Sweet 16s by Annette Hayes (16 minutes per mile):
The bus run took us out to Sandy Beach. The brisk headwinds we encountered at the beginning of our walk were only a teaser. As we made our way through Hawaii Kai, then onto the highway, the sun beamed down relentlessly, making us hotter. What a relief to see Marcia at the Oasis! Thanks for waiting for us.
It was a slow trip back to the park, for a total of 14 miles. Drinking water along the way is essential to keeping your body hydrated and to ward off heat exhaustion. Every little bit of shade was very much welcomed for cooling the body. Keep drinking fluids as you continue your homework. We thank Nelson, Marcia and crew for volunteering cool Gatorade and savory snacks at the Oasis. Marcia wants to let the Clinic runners know that the Oasis will not be open on Aug. 26.