June 30, 2019 HMC Footnotes
Pressure Points
“The Talk” this Sunday from Dr. Scaff was about blood pressure, those numbers that are given to you after the medical staff strangle your arm when you go in for a checkup. 120 over 80 is what people want to hear, because it lays within a range associated with healthier living. However, there is more to it than a number telling you if you’re in good health or not. For a more comprehensive understanding of blood pressure, check out Chapter 22 of Dr. Scaff’s book.
One of the main take-aways was that high blood pressure can be very effectively treated with weight loss and regular exercise. Follow your doctors’ advice and work with them as you continue your training for the marathon along with your work to keep a healthy blood pressure.
Dr. Scaff’s book, “Your First Marathon, The Last Word In Long-Distance Running.“
The Little Things
Week 17. “Oh the Humidity!” Training on days with light and variable winds in Hawaii can bring about the feeling of dread, as though your expected pace will crash and burn due to all the extra effort you body is putting forth just to keep at a reasonable temperature. These are days you need to be careful and let go of expectations for “fast” and stick to working to “finish.” Measuring your success based on pace may put you at risk of injury, which is why you’ll hear people say things like “listen to your body” and “run how you feel.” They’re basically telling you that every day won’t give you a personal record (PR). However, getting out there and safely finishing a run even if you have to slow down, run less, or take other measures to get your run done in difficult conditions will maintain your training and give you a personal accomplishment (PA).
Humid days can be fun, with the right attitude.
- You can start a competition with your fellow runners such as: The runner with the most gnats stuck to his or her face when they get to the gas station gets a free Gatorade;
- Have a perspiration competition where you have your heaviest sweaters stand in one place for a minute to see who creates the biggest puddle you could even do an ink-blot test and ask people what shapes they see in that sweat puddle (maybe too much info); or
- You can just look forward to getting to walk into the beer cave at the gas station, just to chill.
We’re in the middle of the warmest period of training now, so do what you have to keep cool and stay healthy. Doing your homework runs are important to maintain your conditioning for the long runs on Sunday. Staying hydrated is also important. Now comes the time when you’ll see more runners with backpack water carriers or belts with multiple bottles clipped or tucked into it. We may even discover (another quest for the Green Team) an Oasis magically appear on the course when you start running 14 miles.
The longest runs are coming but with them also come the greatest sense of accomplishment. It’s the reward of marathon training. So, keep at it and stay safe.
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.
Pink Group (9:30 – 10 minutes per mile)
By Andy Hignite
The Pink Group had a nice size group of 12 today (Cassie, Ying, Andy, Maile, Chaz, Horacio, Hong, Britney, Hao, and Juno). Sorry, I missed a couple names.
We did an early start at the Park at 6:00 AM and went to Ala Moana Park and back in time for the talk. After the talk we went around Diamond Head to finish the day with ~11.5 miles.
It’s July now so we will ramp up our runs to 12 miles. There is no official clinic on July 7th, so the Pink Group is going to meet at the first parking lot/bathroom as soon as you enter the Keaiwa State Park gate at 7:00 AM. A link is provided below. It is an easy trail. Street running shoes are fine but wear old ones because it might be muddy. Distance will be ~ 5 – 6 miles. Bring water. A hand bottle is plenty.
https://www.alltrails.com/parks/hawaii/oahu/keaiwa-heiau-state-recreation-area
Silver Group (10:30 – 11 minutes per mile)
By Lynnae Lee
Silvers did a 10-mile run that added Kahala Avenue. Runners included Randy, Glenda, Julie, Evelyn, Becky, Liz, Lawrence, Brittany, Hee Young, Joe, and Lynnae (on the return). Special appearances by: Jun, Melissa, Henry, and Derick.
Everyone enjoyed the light breezes and cooler conditions much more than the prior weeks. We discussed the importance of keeping up with homework runs, especially going into the summer. The next two months of training will be tough with the increased temperatures. Adjustments ought to be made, whether for hydration, distance, or timing. Listen to your body. It is also a good time to test out your supplements. Not all supplements are the same. It depends on the individual.
The issue of weekly mileage came up. At this point, don’t be too concerned about that. Scheduling can get difficult, but try your best to get a run in at least three days a week. As a general rule, the sum of the mileage from your two weekday runs should equal the mileage from your long, weekend run. For example, if you’re running 12 miles on Sunday, each weekday run should be 6 miles.
Upcoming:
7/7: No official Clinic, but Carl will meet any interested runners at Waiholo by 6:30 a.m. to run a 12ish mile route.
7/14, Silvers will do 12-miles with some hill work.
Continue doing 2 homework runs during the weekdays of at least 60 minutes each run. Remain disciplined… it will certainly pay off on race day!
White Group (12 minutes per mile)
By Russ Uchida
Heat and humidity continued through the morning with no signs of clouds or rain to bring relief for the day. Trades were virtually non-existent, allowing the outside temperature to soar and sustain record level. I am practicing for my new career in weather broadcasting.
Richard led us out for our final 10-mile run of the season, that included the traditional end-of-month Kahala Avenue stretch. While we do not always look forward to the Kahala Ave, stretch, we do understand the importance and necessity of running its route. When one compares Kahala Avenue to Farmers road route, there is really an immaterial amount of difference between the two routes. However, the most crucial and valuable lesson learned with Kahala Avenue is the exhausting stigma attached to it and as a result, builds the mental toughness factor that is essential to completing a marathon in reasonable time. Veteran marathon runners understand the mental factor involved in finishing the marathon. While we are all trained physically for the marathon, it is the final 4-6 miles of the marathon, that challenges the best of us.
White Group runners who increased their mental toughness factor included Jaime and Danell. Aaron and Chien-Wen joined us for six miles then returned back to camp due to other commitments.
At the “phone booth” we again saw Violet on her speedy return trip back to the park. You go girl!
Since there is no clinic this coming Sunday (07/07/19), the few White Group runners decided to continue training and will meet at Paki at 7:30am for a comfortable and enjoyable run.
Hope to see you on Sunday, 7:30am at Paki Pavilion!!
Blue Group (12.5 minutes per mile)
By Val Ogi
There were only 6 of us running this past Sunday. A lot of people are on vacation. Congratulations to newlywed, Kate! It was another hot one so we kept our pace at 13 minutes per mile for our trek out to the phone booth.
It got really hot on the way back and several decided to walk / run back via Monserrat. We clocked in at 10.27 miles total and warned that next month, we’re supposed to bump up to 12 miles on our Sunday runs.
No one mentioned that they wanted to run on July 7th. I will be running at Magic Island at 6 a.m. if anyone wants to join me. If not on Sun, try to get a long run in on one of the other days before our next meeting on July 14th.
Happy 4th of July to all, be safe!
Golden 14s (14 minutes per mile)
By Dean Takashige
It’s already the end of June …5 months to go!
Next week there is no official Clinic but we will be running. I will be out of town but the group moves on.
This month, July, is when the fun begins. The main difference is our runs will take us on Kalanianaole highway.
Caution:
- The traffic is heavier and could be dangerous so be attentive and no headphones.
- You will be sharing the shoulder with other runners, bikers, and a few mopeds that are afraid to drive in the main highway.
- During this stretch always run single file and be alert for incoming and traffic from behind.
If you think it’s been hot, carry water. The water fountains are further apart along the highway.
Your turn around is the virtual phone booth. Why virtual? Cuz there once was a phone booth, but since has been removed.
The designation of the turnaround is telephone pole#40, it’s right after the Waiholo-Laukahi traffic light.
As always stay safe and enjoy the runs, and keep up with the oh so boring homework (running with a friend- helps to make it fun).
Green 15s (15 minutes per mile pace)
By Lou Crompton
Geez, Doc says our “senior” citizens should have “higher” BP?!?! I’m going to have to start eating Big Macs for lunch! With fries! Ironic that some folks have to take meds to lower their BP – I’ll have to take meds or something to raise my BP; and resting pulse is only 49-52. I guess I need a little electric shock button to wear too.
We had 12 at the start line since a few had permission slips to be away, but didn’t even clear the park when our 2 tourists visitors declared 10 miles plus our pace was too much – already down to 10. Then we had 3 drop out at a planned locations so we had 7 going out to find more new things. Wow, last week we found a phantom phone booth. Today we found a nice place called Beach Park 1. Should – but didn’t – have a prize for any newbie who found the name of the BP. If this is BP 1, are there MORE? Are they far?
Green Team did 10.0 miles today with a 15.3 pace. Good job to all. Could have gone slower, but Girl Scout Beckey and Dr Jen wouldn’t let me, just nipping at my tail all the way.
Thanks to Michelle and George for the refreshments at the end. We especially liked those homemade pumpkin muffins – ono.
Next week there is no formal clinic… BUT… green ones are so used to coming to the park at 0730 on Sundays that we’ll do it again next week out of habit, and looks like 10.5 miles is on the schedule.
Aloha!
Sweet 16s (16 minutes per mile pace)
By Annette Hayes
The recent summer rains have made Diamond Head green again. It is hurricane season, so be mindful of the weather and take the appropriate precautions. The Marathon Clinic teaches you to train for sunny as well as rainy conditions.
Our group of 6 endured the blazing sun and humid conditions as we made it to our goal just beyond the “phone booth”. Look for any shade wherever you can find it, and cross the street if you have to. Watch out for cars and bicycles that are sharing the road.
Thank you to the volunteers who provide refreshments at the table. There will be no formal clinic next week. The sixteens are still planning on meeting next Sunday, 7/7 at 7AM, Bring your water bottle and hat. Enjoy the holiday, and be safe.
Wonderful Walkers
By George Ushijima
Our apologies to everyone who had missed any and all of the weekly reports in the newsletter.
Our group this Sunday is concluding the month of June by doing 10 miles, so we’re ready for July.
Let’s remember to do our homework this month 2 or 3 days totaling 10 – 12 miles
There will be no clinic on July 7, so George will be meeting all walkers at 7 a.m. next to Jack Lord’s Bust between Macy’s and Starbucks in Kahala mall. We’ll be aiming to do 10 miles +.