April 21, 2019 HMC Footnotes
Beat the Heat
Today, Dr. Scaff spoke about heat and the different ways it leaves your body to keep your temperature at its proper level. There’s radiation, convection, conduction, and evaporation. Evaporation is by far, the most effective method of heat exchange. Wearing water wicking clothing, such as a tech-fabric singlet, that promotes evaporation as it draws your sweat from your body and allows airflow, provides a more efficient method of cooling you off than cotton. Check out Chapter 9 of Dr. Scaff’s book for more detailed information about heat exchange.
The humid conditions we live with here in Hawaii reduce the cooling effects of evaporation, compared to drier locations. We train slowly over these nine months, not just to strengthen our muscles, but to get to know ourselves, how our bodies react, and what signs are shown when we begin to overheat.
Paying attention to heat is important. It’s a conscious effort runners need to make to keep healthy and avoid serious conditions such as heat exhaustion or heat stroke.
You need to continuously take in water as you run, and it’s something we train for by stopping at the water fountains along the training route. Many people don’t like drinking when they’re running because they may feel it upsets their stomach, but it’s necessary. Water that you drink is more effective at cooling you down than water you splash over your head and body. Once you become dehydrated, your body temperature climbs quickly.
Check your ego at home because the heat will win if you ignore it. Slow down or even stop on a day when you’re feeling drained. Don’t wait for the headache, confusion, or dizzy spells.
Be safe and pay attention, because heat can overtake anyone from world-class athletes to the new guy on the street.
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.
The Little Things
We’ve been training for seven weeks, now. We’re learning about heat and the impact it has on long distance runners. Take some time and observe the leaders and more experienced runners to see signs of a runner who takes heed of the dangers of heat. They’ll be wearing light colored tech clothing, carrying water bottles, cooling towels around their necks, large brimmed hats or other items to help them stay cool on the run. However, aside from the clothing and gadgets, you may also observe the odd behavior of shade-seeking.
Chasing the shade is a useful skill, not only on the run but also in everyday life. Take advantage of being in a group while this occurs. It makes it less odd when multiple people are doing it.
Shade seekers will randomly cross to the other side of the road, provided it’s safe, if there’s shade on that side. They’ll take the route where they know there are homes with tall hedges or walls that block the sun. You may get an extra quarter mile out of a run depending on where the sun is in the sky.
They’ll hug walls as they run to provide as much coverage from the sun as possible. Your group may get signaled to halt at a bus stop if the bus is loading passengers and it’s casting a temporary shadow in that area, then the group will slowly get started as the bus begins to pull out into traffic again and, sadly, begin to go faster then your group’s pace. Ignore the faces of the passengers on the bus. They’re in air conditioning and just wouldn’t understand.
A skilled shade-seeker stopped at the intersection, will line herself up with the shadow of a telephone pole. It’s not wide enough of a shadow to cover a person’s body, but it’s wide enough to keep their heads cool. If that person ever gets into the shadow of a McDonalds sign, you may even be fortunate enough to see the crane pose made famous in the original version of the movie The Karate Kid, to take full advantage of this unique shade coverage.
No shade is taken for granted by a shade seeker. He’ll adjust his cap based on where his shadow falls. If a runner’s shadow is in front of him, he’ll turn his cap so the brim will shade his neck since the sun is at his back. Small shade-seekers will strike up a conversation with a tall runner and position themselves in the tall friend’s shadow. A large dog could even be used to shade the legs. They’re even know to volunteer as pace group leaders in organized runs, if there’s a sign they can hold that can be used to block the sun’s rays.
Soon enough, shade seeking will become second nature to you as a long distance runner. So not only are you getting in great shape by hanging out with the Honolulu Marathon Clinic, you’re looking cool while you do it.
Find Your Place By Pace
As you’ve been training with the Honolulu Marathon Clinic, you’ve no doubt run in a Pace Group. These groups run at a specific pace that you can decide whether or not is right for you. If the pace is too slow, there are faster groups to run with. If the pace is too fast, feel free to drop back to the slower groups.
This is the time to find the right group for you, and we all welcome new runners to join us and we understand when runners move to different groups to find what works best for them. Pace groups try to run, on average, as advertised in their pace range they won’t run faster or slower.
Pink Group (10:00 – 10:30 minutes per mile)
By Andy Hignite
The Pink Group had a small but powerful group of 7. Hao had to miss due to a short-notice trip. Hope things are going well for her and hope to see her back soon. We went 8 miles to the Gas station and back using Farmers road to take advantage of the water stops since the water is out at Triangle Park.
There is no clinic May 5th so the Pink and Silver Group are planning a group run at Hoomaluhia Botanical Garden. We will park outside the main gate and do a nice 6 mile run with beautiful rolling hills. There is parking outside the main gate and additional parking close by, in the neighborhood. Please be quiet in the neighborhood. There are plenty of bathrooms. All bathrooms have water but not all have water fountains so you might want to bring a bottle. Below is a link showing how to get there.
https://www.mapquest.com/us/hawaii/hoomaluhia-botanical-garden-355268013
Silver Group (10:30 – 11 minutes per mile)
By Carl Silva
The Silver Group bumped up its mileage to 7 miles today as we ran from the park to the infamous Jimmy’s Pit Stop and back. Led by Lynnae, the group included Rick, Paige, Derick, Steve, Jerome, Tiffany, Steph, Randy, Becky, Lawrence, Bethany, Jun, Lee, Koko, Chaz, Kevin, Anna, Gene, and Carl.
Today we shared the story of how the restrooms at Kahala Park became known as Jimmy’s Pit Stop, to the Silver Group. It was the story of that fateful day that one person saved the group from endless lines at the gas station’s single-stall restrooms, by pointing out that the Kahala Park could facilitate multiple people and it had soap. More importantly, though, we discussed shoes and strategies for making sure that the shoes you have for marathon day are the ones you like and fit right.
Tip: If you’re looking for a simple supplement for your run, try Power Pretzels. No, it’s not a brand name for anything. It’s just what Clinic people call regular pretzels, because they’re perfect for providing you with sodium and carbohydrates on the run. The small straight ones are easy to carry in a ziplock snack bag in you pocket. Eat them on the run to keep your energy and electrolyte levels up.
Upcoming:
April 28: 7-mile run.
May 5: No Clinic due to the HPH WOMEN’S FUN RUN. Silvers meet at Hoomaluhia in Kaneohe (See Pink Group summary for more details):
https://www.mapquest.com/us/hawaii/hoomaluhia-botanical-garden-355268013
May 12: 8 miles
May 19: 8-mile run. HMC Picnic. Many Clinic members may be running in the Honolulu Ekiden & Music Festival.
May 26: No Clinic due to the Hibiscus Half-Marathon.
June 9: First Bus Run.
Black Group (11 – 11.5 minutes per mile)
By Paris Monti
The Black Group, five-strong, started their training run, on this splendid Sunday morning, fearlessly “climbing” up Diamond Head Rd. for the first mile of our planned 6.5 miles trek.
The weather was great: sunny, with just few clouds, and with a pleasant breeze. Attendees (see picture) were, from left, Nancy Lee, Eileen, Paris, Christian and Nick (Sorry if I misspelled, or even invented, someone’s name).
All runners did well and hydrated regularly. We kept a pace of 11 minutes/mile, on average.
Next week, Sunday the 28th, we’ll do pretty much the same run. However, beginning with May, we’ll increase our mileage by two miles each month, so that in May, we’ll run eight miles, in June ten, in July 12, in August 14 and in September 16. We’ll then plan how best train up to the Marathon on 8 December.
Runners are reminded to include, at least, two other “homework” runs during the week. All this running is, indeed, hard work, but absolutely necessary. Keep in mind that we are training for a MARATHON (26.2 long miles) and we want to get to the FINISH in a relatively good condition.
See all Sunday, 4/28/19.
Blue Group (12:30 minutes per mile pace)
By Val Ogi
This week the blue group started out with 15 people. We did our first 6 miler.
We went up Diamond Head to KCC for water and then down 18th Ave. We ran past Kaimuki Middle school and back up 22nd Ave. and back up to triangle park.
We finished back at the park with 6.33 miles. It was really hot and I reminded everyone to consider carrying a little bottle of water when running. We depend on the State to maintain the water fountains at our parks but the one at Triangle Park has been out for 3 weeks.
Thanks to Libby and Gail for a wonderful spread and even wrapping a sandwich for me when I got back from my second run out to the gas station.
Golden 14s (14 minutes per mile pace)
By Dean Takashige
Happy Easter everyone.
This is Week number 7.
Our turnout was lighter than usual but expected.
This month we are continuing to get used to the Diamond head hill and make the transition to 6 miles in May.
Congratulations to all that participated in the Hapalua half marathon last week. We had several from our group who participated, my question was what did we learn from that experience?
In addition to the excitement and energy which has a tendency to propel you at the start of the race, depending on where you start in the lineup, although it was not clearly defined as it will be in the Marathon, you have a tendency to follow the crowd and run faster or slower than you were planning to. Once the group stretches out it will be much easier get get back on pace.
The point is don’t get too caught up in the excitement in the beginning, enjoy the feeling but get back on track to your planned pace. If you paced yourself well, going up Monsaratt won’t be bad at all..
Remember to carry some water or a bottle since the Diamond head lookout and Triangle park has water fountains that were not working.
We ran 5.5 miles, run time 1:26, and burned about 506 calories.
Keep up with your homework runs 1 hour 2x a week with a day of rest between runs.
See you all next Sunday.
Green 15s (15 minutes per mile pace)
By Lou Crompton
We all thank our good doctor for his important talks – hope Carl can synopsize – very important info disseminated today.
We had 9 at the starting line – others reportedly sick or attending early morning Easter services. Beautiful day and we did 5 miles with a 15.5 pace to get back in time to grab some refreshments and head off to our own church services.
Thanks to Libby & Gail for table duty.
Next week – 5 1/2 miles for Green Team
Sweet 16s (16 minutes per mile pace)
By Annette Hayes
It was a beautiful Easter Sunday for gathering our group together to exercise our brains and bodies. Our journey took us around Kapiolani Park, then up Diamond Head Road, to Triangle Park. Cliff’s word puzzles perplexed most of us, with the exception of Harry and Charles. The water fountains along the way are not always working, so remember to bring your own water bottles.
Thank you to Libby and Gail for the wonderful refreshments. The sandwiches and fruit were a perfect way to refuel after the run.
There will be a regular Clinic next week. However, there will be no Clinic on May 5, when the Women’s run will be taking place. Our group will be meeting at Triangle Park at 6:30 AM on May 5. Don’t forget to do your homework. Go out for two additional days, for a minimum of one hour each day.