HMC Footnotes 9-9-2018

Run with your Heart and “Sole”

What better way is there to spend a Sunday morning, than to be out running or walking on the road? Sure the majority of the people you know, think you’re a nut but who cares? You’re flocking about with birds of a feather in the Honolulu Marathon Clinic, that you’ve gotten to know since March. That’s six months. You’re in your final trimester, ready to give birth to a marathoner in December.

Yes, your legs hurt after the run. Yes, the sight of stairs makes you cringe, especially if it’s walking down them. Yes, the rest of the day is an “ate”-game; first you ran then you ate, then you hydrate, and then you urinate. But! YES, you’ve got this. September and October are your highest mileage months when you’re really putting the finishing touches on your marathon training and you’ll be ready in December.

Whether you’ve done this before, or this is your first time, these months of high mileage and struggle are the ones you’ll miss the most because they’re the days you spend the most time with like-minded road nuts that made you one of them, and accepted you heart and sole.

Safety Reminders:

  • 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.

Red Group by Stephen Cole (Pace 9:00 – 9:30 minutes per mile):

The Red Group did a 16-mile run on Sunday, with some people opting to do more than that. It was a nice clear day, and we did the run at about a 9:00 pace. The sun is coming up a bit later, so that helps! Everyone is looking good as we add mileage in preparation for the Honolulu marathon in December.

Next week we’ll meet up at the gas station at 5:00 a.m. to do another 16-mile run.

Happy running!

Pink Group by Hao Yang (Pace 9:30 – 10:30 minutes per mile):

The Pink Group started our run at 5:45 a.m. We ran to Ala Moana Beach Park and Magic Island then back through Waikiki. Our total early mileage was 8.8 miles for the early portion of our run. After meeting back at Paki Avenue, we were joined by several other Pinks, and we ran another 8 miles to the gas station and back for a total of just about 17 miles.

Next Sunday (and all the remaining Sundays) , we will meet at the clinic at 5:45 a.m . The plan is to run to Ala Moana Park along Ala Wai, run around the main park and Magic Island, and back through Waikiki for 9 miles. We will run another 8 miles to the Gas Station and back. Our Distant goal for September is 16-17 miles.

Homework: run 2-3 times at least one hour and 15 min. Total weekly mileage goal for this month is 35-50 miles.

FYI-It is time to check your shoes-average shoes last 500-600 miles, an average Marathon runner consumes at least two pairs of running shoes each year. You need at least 80 miles to break in your new shoes before the real Marathon. So now is a good time to invest in a new pair of running shoes.

Make sure to start using some type of supplement, such as gel, jelly bean etc. You will need to recharge during the 17-mile long runs.

Stay healthy and keep running!

Silver Group by Carl Silva (Pace 10:30 – 11 minutes per mile):

The Silver Group regrouped after somewhat of a hiatus. The recent holiday and the hurricane threat the week before has led group members to find different training venues. However, Gene, Derek, Rick, and Carl returned to run again, and we hope to see the rest of our Silvers back again next week.

Our compact group went out for 15 miles on Sunday. The earlier part of the day was cool, but the sun soon brought the heat. We maintained a strict regimen of drinking water, taking supplements, and maintaining a disciplined pace to ensure we’d get through the run. Unfortunately, the the water and bathrooms are still out at the first beach park, but all of us carried water so we were okay. The Purple Group was there for welcome relief at Kawaikui Beach Park with their Oasis. Mahalo to all of you for your generosity and caring!


  • 9/16/18:  16-mile run (gauge your own fitness and run the miles that you can).
  • 9/23/18: 16-mile run.
  • 9/30/18: 16-mile run (it may be a small group as there is a race in Kailua that some members will participate in).

Black Group by Maile Kondo (Pace 11 – 12 minutes per mile):

The Black Group had five members meet to run 16.29 miles. It was a humid day, but the wind blew to help us cool.

Unfortunately, two guys in the group fell down today. Please be careful everybody, especially on
the way back. That’s when you’re tired and sometimes your feet are lifting up enough so you are more likely to trip and fall down.

Next Sunday, we’ll be meeting at 6:30 a.m. for an Early Bird Run.

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

The Blue Group was led by John Scott who, along with Robin and Earl, ran out to Holy Trinity Church and back Kapiolani Park to complete 16.25 miles. We’re so proud that they made it all the way out there in the hot and humid conditions.

The bonus is that they got to visit Nelson’s Oasis twice. Thanks to Tom for taking table duty, bringing lots of fresh fruits, breads, pretzels, chips, and serving up nice cold Gatorade and water. I got a cup of coffee and mango bread from Jeff before leaving the park. I also saw Alva, Mary and Tannia running along downtown while I was driving home. Were you practicing the start of the Honolulu Marathon? Hope to be back running by next Sunday.

Green 15 by Willard Loui & Lou Crompton (Pace 15 minutes per mile):

So maybe Doc should talk about Plantar Fasciitis?? Our usual pace leader went off on a nice safe fun trip to Disneyland and managed to fall, hurt the plantar, then get gout in the same foot (ouch!), and that’s not even mentioning the cold. So, instead of leading the group on 9-9, he was home using a wheelchair.

Not to worry, multimarathoner staffer Willard was on scene. He led the group of eight out for a planned 14.5 mile trek. All went according to plan until Aloha Mini Mart, when an old plantar problem raised it’s ugly head and said “hello!”… and he slowly made his way back to the park.

We’re so lucky to have experienced marathoners on the Green Team, so the lovely Star took over the lead spot and led the gang out to Holy Trinity Catholic Church and back via Kahala Ave. The temperature was about 85 on that stretch, but felt like 95.

Many thanks to Nelson for the ice cold Gatorade, water and snacks at the oasis; and thanks to Tom and crew for refreshments back in the park. Having ice cold drinks in the middle and after our outing really helps to motivate us to complete our runs, especially on hot days like we’re having this summer. We finished with a 15.7 minute per mile pace today and we’ll take it. It won’t be this hot or humid on Dec 9, and we look forward to a finish then between 6 hours 35 minutes and 6 hours 45 minutes. We hope our members get over their temporary setbacks and we’ll have a few more in trail next week than this week, thanks to absences or conflicting events.


Sweet Sixteens by Annette Hayes (Pace 16 minutes per mile):

The Sweet Sixteens saw no signs of a hurricane that is expected later in the week. Our group endured hot and sunny weather as we made our way to Nelson’s Oasis. Along the way we exercised our brains on Cliff’s word puzzles. That made the time go by faster (not!).

By the time we got back to the park, our minds and bodies were taxed and overheated — a good reason to drink fluids along the way. Thank goodness for Tom’s fine array of refreshments! Your tuna and caper sandwiches with potato chips really hit the spot. Many mahalos for manning the table.