May 12, 2019 HMC Footnotes
Post-Race Collapse
Dr. Scaff spoke about post-race collapse at today’s Clinic. This is a condition that can occur after a hard run when you don’t take the time to hydrate properly during and after the run.
While you’re running, your body is losing fluids through sweat and evaporation. To maintain your blood volume, your body’s tissues release fluid into the bloodstream where it’s needed to keep you running. However, once your run is over, those tissues will reclaim that fluid, absorbing it back from the bloodstream, causing a sudden reduction in blood volume that may cause you to black out.
To prevent this from happening, drink water throughout your run and immediately after. Consuming a cola drink (not diet) may also be beneficial. It provides fluids to rehydrate, sugar to take you out of fat-burning metabolism, and caffeine that acts as a vascular constrictor. A cola is actually easier for your body to absorb than many sports drinks. Find out if this works for you after a hard run one day.
Get more information about training from the Honolulu Marathon Clinic’s website at:
https://honolulumarathonclinic.org/rules-of-the-road/
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
Ten weeks of training! You’re doing great if you’re still coming to the Honolulu Marathon Clinic. Running is becoming a part of your life that, hopefully, will continue for many years.
As you continue to run with the Clinic, building your endurance, confidence, and circle of friends, you’ll see just how much it will become a part of your daily life. You may even seen your wardrobe changing over time. Cotton will give way to tech fabrics or cotton polyester blended t-shirts. You may have a Honolulu Marathon Clinic shirt in your drawer that you use for training or even going out shopping. It’s just the beginning.
You know you’ve been running for a while when your t-shirt choices go from, “should I wear the red one or the blue one?” to “should I wear the Marathon Finisher shirt or the Great Aloha Run In-Training shirt?” Pretty soon, you’ll realize you’re no longer looking at Town and Country brand t-shirts, but shirts for races in town like the Jingle Bell Run 5K or the country like the Kolekole Pass 10K.
One of the nice things about your wardrobe change is it puts you in touch with your people, identifying other runners. While running in your Honolulu Marathon In-Training shirt, you may come across someone wearing the HMC Turkey Trot shirt. You instantly like that person, because you’ve been through the same race, run the same road, sweated it out for a malasada. What could create a stronger bond than that?!?! Tell them how much fun that race is, and you’ll get a knowing smile and a friendly wave. But make sure you’re running in opposite directions. You don’t want an awkward, creepy moment created. You’ve met a “sole”-mate, not a soulmate.
Dr. Scaff encouraged Honolulu Marathon Clinic members who have an HMCshirt, to wear them everywhere. Wear them on vacation, near and abroad. Take a selfie and send it in. We may even post it to the newsletter. It will identify you as a fellow runner and possibly create new friendships throughout the world.
Keep running, collecting those shirts, and making the world a better place, “one runner at at time.”
Pink Group (10:00 – 10:30 minutes per mile)
The Pink Group targeted a 9.5-mile run today with runners that included Ben, Junar, Cassie, Samantha, Andy, and Maile. The weather was sunny and warm, but that’s Hawaii weather and we train to run well in it.
Big thanks go out to Pinks, Rosie and Kozo for the refreshments at the end of the run. Don’t forget your mid week runs. For now we should be doing 2 mid week runs at least 1 hour each. Hills and/or speed work can be included in your mid week runs. Also consider an alternate exercise at least once a week to build your core.
Next week, May 19th is the HMC picnic. Bring $2 per person and food to share at this potluck event. There will also be the Honolulu Ekiden taking place and many runners will be participating in that, so be aware of parking being difficult and the group being small.
Silver Group (10:30 – 11 minutes per mile)
By Carl Silva
The Silver Group had 13 runners on this happy Mothers’ Day, including Lee, Cody, Trieu, Rick, Lawrence, Steve, Jerome, Steph, Bethany, Julie, Melanie, Tiffany, and Carl.
The weather was hot and humid, a reminder that Summer is on its way and we need to be ready and train safely in such conditions.
The best way to condition yourself for warm weather is to continue doing your homework, drink water throughout the run before you get thirsty, slow your pace when the weather conditions are making the run harder, and be aware of signs of exhaustion and dehydration such as headache and loss of balance. One symptom that many people report when they’re dehydrated is their ears become stopped up, that point at which when you talk, it’s as though your voice is trapped in your head.
Despite the warm conditions, the group finished strong with Carl acting as sweeper.
The cold water and Gatorade provided by Rosie and Kozo at the finish was much appreciated after that run. “Mahalo!”
May 19: 8-mile run. HMC Picnic. Many Clinic members will be running in the Honolulu Ekiden & Music Festival.
May 26: No Clinic due to the Hibiscus Half-Marathon. Silvers will do an informal run on Monday 5/27 in Nuuanu. Meet at 7 a.m. at Nuuanu Valley Park:
https://goo.gl/maps/hyLKfdbCLyiu591Z9
June 9: First Bus Run. Signup if you want to go. $3 per rider.
Black Group (11 – 11.5 minutes per mile)
By Paris Monti
The Black Group went out today with six enthusiastic runners: Alva, Elaine, Nick, Nancy, Nee, Paris, and Sharon.
It was rather hot and there was a lot of precious fluid lost due to dehydration, but we, diligently, kept replenishing it at every occasion; I think we did pretty well in this regard.
We completed this 8.5 miles run at an average pace of 11.10 with no major difficulty. Alva and Sharon joined us for the first time, looking for their perfect pace match up.
I encourage all to complete the recommended two homework runs during the week. At this stage, I believe six miles each run is sufficient.
Next Sunday, 5/19, we’ll have our Pot-Luck Picnic and everyone is encouraged to bring something to share, such as a salad, dessert or your favorite dish; it’s always fun. Typically, we’ll go out on our run and come back for a sumptuous feast. A fee of $2 per person is collected at the picnic to help cover the cost.
Have a great week!
White Group (12 minutes per mile)
By Russ Uchida
“Grueling,” best describes Sunday’s run. We encountered hot, humid, conditions with much head winds and very little tailwinds; how’s that to add insult to injury! In spite of the grueling weather conditions, core White Group runners held up well and finished strong.
Leading us out and back were regular leaders Richard and Violet, followed closely behind by Helen, Jaime, and Shawna. Again much credit to the tenacious group that completed the 10-mile+ run. We motivated and supported each other, especially when it got mentally and physically tough heading in from Triangle Park to Paki Hale. Running with fellow group members really helps keep up the mental motivational factor. Thank you members for supporting each other.
We missed our regular runners – Elena, Danell, and Edee…oh and of course, Blair. We hope to see you back soon!
Next week, we will be absent our group leader Richard – who will be running the Honolulu Eikiden. Best wishes on a speedy and safe fun!
Since we will not have an HMC Leader next Sunday (19th), we decided that an informal combination of members will make up Leader duties for the running group. The informal plan is to have Violet supported by Garmin-watch-wearers – Helen and Danell who will provide pace readings based on their garmin watch. The other option is to join up with the Blue Group.
At Paki, we had a brief conversation on shoes and how important it is from a practical standpoint, to take into consideration the limited life span of one’s shoe, as well as from a financial perspective, planning your next shoe purchase to ensure you have sufficient time and miles to break them in properly.
Best wishes on a safe and cool run next week!
Golden 14s (14 minutes per mile pace)
By Dean Takashige
It’s May and we are up to six-mile Sundays.
The days will continue to get hotter so don’t forget to carry a bottle of water. We have experienced non-working water fountains along our route so it’s always a good idea to be prepared.
If during our time on the road you begin to feel light headed, tunnel vision, headaches cramping let one of your fellow runners know how you feel. These may be the signs of dehydration.
We will stop, slow down, or even have you picked up depending on the situation.
This coming Sunday will be our first HMC picnic. The clinic will provide Chile, rice and drinks. The cost is $2 per person and we encourage you to invite your family to join us. They can get a chance to meet the folks who you are spending your Sundays with. Bring a dish to share with the group, it’s always recommended to bring a main dish, since desserts usually are never a problem.
This week we will do a shorter run, to allow time for everyone to arrive before starting to eat.
We ran 6.3 miles, our run time was 1 hour and 49 minutes, and we burned about 607 calories.
Keep up with your homework running 1 hour 2 times a week with a day of recovery between runs.
See you on Sunday at 7:30…
Green 15s (15 minutes per mile pace)
By Lou Crompton
Happy Mothers Day to all the mothers in our HMC . Our good doctor has said many times – lap it up each time we pass a water stop. Geez, not only are we finding inoperable fountains along our routes, now we find missing handles even if an adjacent fountain has water. Bring your own supply of water or some other fluid that replaces the electrolytes, too. We want no post run collapse. Stay hydrated!
We had 12 green ones go out for a 6.5 mile distance today (since we did 6 last week). We stayed within our 15 m/m pace range moving and overall, and got back to find loads of goodies furnished by Rosie & Kozo. Thank you very much.
Next week I’m guessing Green Team will go out for 6.5 + 0.5 or 7 miles. Also, for next week, remember to bring $2 (or more) and a little food to share at our pot luck HMC picnic. Drop off your food before our 0730 start; we’ll all go out and do our thing, then return for a picnic. May 19 is also the Ekiden (relay) Marathon which can adversely affect parking and route selection. Ekiden does the HNL Marathon route. Plan accordingly.
At the picnic we can congratulate HMC finishers of the entire Ekiden marathon. Surely our folks won’t wimp out and only do a relay leg. I recall the MPRRC 30K relay – I’d do the full 30K and even beat some relay teams… but I digress.
Aloha!
Sweet 16s (16 minutes per mile pace)
By Annette Hayes
Wishing all the mothers a Happy Mother’s Day!
As the days grow longer and warmer, and as our mileage increases, it is important to remember to stay hydrated. The water fountains at the water stops have been unreliable. Remember to bring your own water bottle.
Our group made a 6-mile trip to Triangle Park, through the neighborhood, then to Bailey the dog’s water-stop on Kilauea Ave. Keeping the brains busy with Cliff’s word puzzles and the chatter among new-found friends made the journey go by faster.
Thank you to veterans Rosie and Kozo for the cool Gatorade and refreshments at the end.
The first HMC picnic is next week. After our morning walk, we will return for a pot luck meal. The cost is $2, but donations are welcome. The chili, rice and drinks will be provided. There will be lots of desserts, so consider bringing an entrée or a salad. How can you go wrong with a $2 meal? Families and friends are welcome. Also, be aware that the Eikiden Relay and Music Festival. It will be held next weekend, so parking may be a challenge.
Keep up with your homework during the week. We will start to increase our mileage after next week.