July 21, 2019 HMC Footnotes

Dean and Stephanie rockin’ their HMC shirts at Ireland’s Giant’s Causeway.

The Little Things

Hopefully, your world has expanded with the introduction of long-distance running into your life. If you’ve been keeping up with the training, you are now doing anywhere between 10 to 12 miles on Sundays. Do you realize that you now consider a distance that is equivalent to the Great Aloha Run, an “easy training day?” Eight miles could be one of your weekly homework runs. For many first-time marathoners, that means your life went from possibly running the GAR once every year to running distances equivalent to it, three to four times a week.

Now you can run in other races if you want; there’s reasons for and against it. The main thing, especially in your first year of training for the marathon, is to be careful not to overdo it and injure yourself. You need to protect the training you’ve placed into this goal of completing a marathon.

However, if you do run in races practice the points that will help you on marathon day. Practice your patience. Get into a large crowd and let people pass so you don’t run faster than what works for you. The excitement and energy of other runners can overtake you and make you feel like you can sprint the distance. Try doing it, and reality will set in by the second half of the race. Practice your sense of humor. Laugh to yourself when you see the less seasoned runner sprint past on mile two. Practice your humility when you pass that sprinter a half mile up the course because they burned out and are back to walking. Practice your positive mindset by reminding yourself how fortunate you are to be healthy enough to be out there on the road with so many awesome people. It doesn’t matter how early it is, how hot it is, how rainy it is, or how crowded it is. You are a strong runner who has been blessed with health while many others may never be able to do what you’re doing in that race or every Sunday with the Honolulu Marathon Clinic.

Enjoy the gift of running being in your life, and share it with others. Running is fun, just ask the 30,0000 people who show up on marathon day.

Thank you, Norm, Susan, Michelle, and George, for sacrificing your run to take care of the rest of the Clinic as you covered table duty.

Pink Group (9:30 – 10 minutes per mile)

By Hao Yang

The Pink Group met at 6am to start our run on this humid Sunday. We ran to Ala Moana Park and back for 8 miles. After we regrouped with other Pinks, following Dr’s talk, we ran another 3-4miles.

Homework run: 2-3 one hour runs during the week. Make sure to hydrate during your runs, and rest between two long runs!

Happy Running!

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

By Lynnae Lee

Silvers managed a good 12-mile run that included Baby Kilauea. Runners included Julie, Ryan, Nick, Stephanie, Tiffany, Glenda, Trieu, Jerome, Henry, and Lynnae. We were also joined by newcomer Matthew, and island visitors Peter and Marianna, who traveled from the Navajo reservation in Northern Arizona. They shared how they run across the reservation in much different weather conditions (humidity and elevation) and are starting up their own running group. Running conditions were pleasant, as we were blessed with another nice breezy summer day! Ryan made another McDonald’s pitstop for his icy cold Coke, which provided the right fuel for the hill. We discussed the importance of discerning the difference between regular training pains (building up muscle) and abnormal pains which could be a sign of injury. You should know the difference by now. Bottom line: listen to your body and adjust. Running while injured can only make things worse. Injuries should be dealt with now, not ignored, as there’s still time for recovery and training to be ready for the marathon.

On 7/28, Silvers will meet at Waiholo at 630am to run in to Kapiolani Park via Farmers Road. Stragglers will be left behind. Target goal is to do another 12-miles with Baby Kilauea. Continue doing 2 homework runs during the weekdays of 60-75minutes each run.

There is a request for Tantalus…Baby Kilauea is good preparation for that. We will try to accommodate later in the year.

Blue Group (12.5 minutes per mile)

By Val Ogi

Thank you Ron Alford, and Betty Gail, and Mid Pacific Road Runners for the fabulous refreshment tent up at triangle park this morning. Rick, Kent and myself did 12+ miles. Glad to have Min and Trish back, they did 8 miles, great because Min is nursing his ankle. We discussed when to replace worn shoes and I showed how to tie shoe laces to secure your foot to prevent ankles from twisting too much. Thank you to Annette, Susan and Norm for the wonderful pb&j sandwiches, watermelon, Jeff’s mango bread and coffee in addition to gatorade and ice cold water.

Green 15s (15 minutes per mile pace)

By Lou Crompton

Sorry that 2 of our favorite Sunday morning people, Jack & Glady, are still ailing… hopefully improving… our collective well wishes and prayers are with you both… see you soon. Thanks to Dr Titchenall for his enlightening “warning”… stop exercising after your marathon and guess who goes back up to pre marathon size / weight… hint – it’s not us who are still out doing the big circles on Sundays…

Green ones had 11 in the corral – several folks had absentee permission slips. We went out into NEW territory for some of us… a place called Beach Park 2. Very interesting about these “phantom” sights along Kalanianaole Hwy… phantom phone booth, phantom oasis… story is they used to be out there, but not today… that phone booth site looks pretty barren, but who knows, oasis “may” magically rise again… hope so. We returned to the park after 11.5 miles with a 15.8 pace which BP would have loved – his favorite pace. And kudos to 3 of our smart & fit ladies, Allison, Becky and Minori, who opted to jog up Kilauea Hill on the return!

Mahalo to George and Susan for the goodies when we got back

Next week it’s much the same, but we’ll call it 12 miles… aloha

Sweet 16s (16 minutes per mile pace)

By Annette Hayes

Thank you to Dr. Alan Titchenal for answering questions about recovery time following marathon races. The body needs time to heal, with the recommended time of one day per mile, or about a month. Remember that if you are not expending as much energy, you can’t eat the same way without gaining the weight back.

Good and bad news: Our centenarian friend, Glady is out of the hospital, but she will be moving to live with her daughter. We will miss seeing her at the clinic. Dr. Scaff is still in Seattle, but he is having his own medical challenges. We send our get well wishes to both Glady and Dr. Scaff.

The recurring theme I heard today was: listen to your body. If you are recovering from an illness or from a vacation, it is wise to take it easy. Also, attempting to exercise in hot humid weather is not as easy as if you were doing the same thing on a cooler day.

Today is was a “cool” 81 degrees when we started out. We were blessed with brisk winds to whisk away the sweat. Our group completed a 12+ mile journey under warm sunny conditions. We were welcomed back to the volunteer table by Susan and Norm, who waited for us. Thanks for the refreshments.
Sign up for the bus run, which is Aug. 18.