July 28, 2019 HMC Footnotes

Importance of Protein

Thank you, to Dr Titchenal, for the information about protein.  The body needs protein to repair the damages that exercising causes (micro tears to muscles, etc.)  A good target goal would be to include some type of protein with each meal daily.  

Beef, pork, chicken, fish or tofu are all good sources of protein.  Eggs are a good source of choline too.  Replacing protein within the 30 – 60 minutes following a workout is the ideal window of time when the body will readily use it. 
Got chocolate milk?

Summary by Annette Hayes

Rainbow Group For Injured Runners

The Rainbow Group will be starting up again and led by Norm Uyeda. They will take a couple of loops around Kapiolani Park for runners who are trying to recover from injuries.  Along the route, they’ll discuss injuries and recovery techniques.

Meet at 7:30 on Sundays at the Clinic.

The Little Things

“With great power, comes great responsibility!” Uncle Ben, Spiderman 2002.  This could also be translated to say, with greater endurance and leg strength, comes a need for consideration of those you walk or run with.  Remember that not everyone can walk out the door and do a 10-mile run.  So, when you meet up with your friend for a walk or run and they aren’t training for a marathon, you may need to ease up and let them set the pace and distance.  Amazingly, this same consideration needs to be made for kids who seem to have unlimited energy reserves.  While they may fizzle out at times when they try to keep up with you, they still have a quick recharge feature that kicks in as soon as something interests them.  However, in the mean time, you get a little bit of a boost, knowing your training has given you these moments of endurance that may not have been there before.

Find the small pleasures that come from training, and you will be more motivated to keep up with your training. 

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 Hao Yang

The Pinks began our Sunday run at 6am. We ran through Ala Wai to Magic island, ran around Magic Island then back through Waikiki. It gave us 7.8 miles before Dr.’s talk. After the talk, we ran around Diamond Head and back to the Clinic to finish 12 miles. Some ran around Kapiolani Park for an additional 1.5 miles. We all reached the 12-mile distance goal of July. 

We’d like to congratulate one of our Pink group leaders Horicio- he completed his first 50K on Saturday! We are so proud of you! 

Weekday homework runs: 2-3 one hour runs, please make sure to rest between your long runs, and to listen to your body!

Next Sunday, we will meet again at 6am, run the same route as this past Sunday before the talk. We will add 2 miles to the second half run-to visit our dog friend, Bailey (and the ice cold drinking water). It will be August, so our distance goal is 14 miles. 

Happy Running! 

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

By Carl Silva

The Silvers went out for another 12-miler, to finish up the month of July.  

The runners were treated to seeing the Na Wahine race taking place along the route, which turned out to be a fortunate occurrence.  One of the Silvers took a fall on Diamond Head Road.  Fortunately, a medical staffer from the race was nearby and assisted our runner.  We hope our fellow Silver is okay.   

August 4 – 13 to 14 mile run. The group will start at 6:30. Late starters can meet up with the group along the route.  We’ll be looking for you. Carl is willing to go slower than normal because his dog ate his homework runs for the last three weeks.

August 11 – 14-mile run. 

Blue Group (12.5 minutes per mile)

By Val Ogi

There were 5 Blue Group members running this morning. I did see Cheryl and Rosie participating in the Na Wahine Sprint Triarhlon.

It was so hot this morning, we ended up running only 10 miles. Rick was the only one who ran 11 miles. He also walks a mile to and from the clinic so got his 12 miles in. We’re a little worried that we are supposed to start our 14 miles starting this coming Sun.

I will be bringing our clinic merchandise this Sun so bring your money or credit cards to donate to the clinic and get your running gear.

Thank you Helen, Norm, Eileen and Gail for a wonderful gourmet brunch at the finish. 

Golden 14s (14 minutes per mile)

By Norm Uyeda

The Golden 14s completed a 10-mile run today, going out to the Phone Booth and back.

Green 15s (15 minutes per mile pace)

By Lou Crompton

Green 15 by Lou Crompton

I was so inspired by Dr T talking about protein that I wanted to swing by the McDonalds drive thru window at Kahala Mall; guess I should start to carry money on our morning runs.

We had 11 in our Green 15s in the corral and went out for 12 miles to what was once an oasis on Kalanianaole Hwy.  There was nothing earth shattering – except – on the return one of our strong fit women – Minori – opted to jog up the Kilauea Hill from 18th to Leahi Hospital… not walk, jog.  It would be interesting to know if any of our macho men or fit women in advanced or intermediate groups can do that.   We usually do it in December as a little graduation test before the marathon, but it’s July and it’s hot. Wow! 

Mahalo to Helen and Eileen for the refreshments.  What a nice treat after doing our hills for 3 hrs. 

Next week it’s 12.5 miles.

Aloha!

Sweet 16s (16 minutes per mile pace)

By Annette Hayes

Today the group enjoyed a breezy but hot day.  Our turn around point was the “phone booth”.  We intended to go a little longer, but we listened to our bodies and came back earlier. This is where it becomes most important to do the homework during the week, to keep the endurance level up. 

Again, be aware of your surroundings, and the traffic. An added reminder:  if you want to listen to music along the way, please only use one earphone, so you can hear traffic.  We almost got hit by a car coming out of a driveway with a blind spot.  He was not expecting us to be coming by, and we could not see him either.  The angels must have been with us today. 

Thank you to Helen, Eileen, and Norm for the delicious watermelon, PBJ sandwiches, cookies(!!) and mini quiches(!!!).

Sign up for the bus run.