March 17, 2019 HMC Footnotes

Fueled Up And Ready To Run

Our second week of the Honolulu Marathon Clinic provided us with the opportunity to hear from Dr. Jack Scaff, who founded of the Honolulu Marathon Clinic in 1974. He has developed this successful training program from over 40 years of first-hand experience running, training runners, and treating heart patients. His one hour / three times a week program works, and he began to explain why today when he spoke about how the human body uses different fuels, such as carbohydrates and fats, for different purposes. Those who are training for long-distance running need to work to get their bodies adjusted to burning the right kind of fuel to help them succeed. To learn more about this topic, pick up a copy of Dr. Scaff’s book, “Your First Marathon, The Last Word in Long-Distance Running;” he discusses it in detail in Chapter 14, regarding the magic of training for one hour.

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.

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

By Carl Silva

The Silver Group had 29 runners today as runners try out what pace works best for them. We were led by Lynnae along a flat route that took us through Waikiki, out to Magic Island, and back to Kapiolani Park via Alawai Blvd. The total mileage was just under 7 miles at an average pace of just under 11 minutes per mile. Our group included Lee, Alva, Cody, Rick, Melissa, Julie, Michelle, Melanie, Jun, Henry, Ben, Kimi, Gene, JT, Jerome, and a few other people who we look forward to getting to know over the next few months of training.

This season is just beginning and it’s a great time to look at the other runners in your group to see what they use in terms of clothing, shoes, and accessories. We generally steer away from cotton fabric, in favor of tech fabrics to keep us cool, drier, and light. It’s a good idea to carry water with you, but what you use is a matter of personal preference, whether it’s a water bladder carried in a backpack, a belt holding bottles, or a bottle you carry in your hand, it’s whatever works best for you. Shoes are something the Clinic has helped runners get more information about, as well. They’ve arranged shoe talks at the Running Room which provides you with excellent information about what type of shoes are best for you. The Shoe Talk for the Intermediate groups will be on April 7 at 9 a.m. at the Running Room.We alter our route to run there, listen to the presentation then run back to the park.

Tip: Keep coming to the Sunday Clinics. They’re a great motivator, your among like minded people, and you learn a lot.

Homework: Run two to three times during the week, giving yourself at least 24 hours between runs to let your body recover. Keep it slow and relaxed; your running should be comfortable.

Upcoming
March 24, 2019: 6-mile run. Lee will lead the group. Lynnae, Carl, Rick, and Julie will be participating in the Windward Half Marathon. Have a great run!

Blue Group (12:30 minutes per mile pace)

By Val Ogi

This week there were only five starting in the Blue Group. We were lucky to have Maileand Ron run with us for a little bit and have them join us in a pic at Triangle Park. We also took a group shot with John who was manning our snack table this week, thank you for all the goodies.

We ran around Diamond Head for a little over 4 miles. We were keeping a good 12:30 minute pace until we ran down hill back to the snack table, when we were doing 10:30 pace.

If anyone wants to move up from the beginners group please come and join us.

Golden 14s (14 minutes per mile pace)

By Dean Takashige

Week #2 and you made it to clinic. Well done! If you can develop a habit to get up Sunday morning and put on your running shoes without thinking about it, that’s a major battle won.

I want to welcome our new friends, Christina, Rick, Evelyn, Donna, and Nestor.

Just to recap, for the first two months of our training we will be running about 4 miles. we will be taking water breaks at fountains along the way. Part of our training will be to learning to drink water, so please take at least a mouthful of water at every water stop. You may want to experiment on whether you would like to carry a water bottle or not.. its not a requirement but now is the time to start figuring these things out.

If you have any questions feel free to ask any of the staff leaders. Besides the staff leaders, most of our group has at least one completed marathon under their belt.

Remember your homework for the week: run at least two times during the week for at least an hour. Make sure you have at least a day of rest between runs.

See you all next week.

Green 15s (15 minutes per mile pace)

By Lou Crompton

It was great to see Dr. Scaff back. His talk was filled with good info, and the newbies chuckled at the recycled jokes. We had three first-timers in the beginners group and sent all three to Sweet 16s.

Green 15 had 18 in the starting corral and that’s a nice size for the group. We did 4.0 miles in 1H 1M, so we were definitely in the 15 minute per mile pace range. Next week we’ll do almost the same thing; you’ll get to love the hill work.

When you do your homework, try to do the 15 minute per mile pace and incorporate hills if possible. They may be annoying now, but you will be so thankful by December.

Mahalo to John for the refreshments.

Next week: 4.2 miles