August 25, 2019 HMC Footnotes
Placing Sodium on a Podium
Today, Dr. Titchenal spoke about the importance of having enough sodium in your diet when you are going through marathon training. He said that if your doctor has suggested a low-sodium diet, that you should inform him or her that you’re training for a marathon. Sweating as much as we do, which causes us to lose salt, you may need more sodium in your diet than a non-runner would. A person can lose up to a teaspoon of salt through sweat, with one hour of running.
Hyponatremia, low blood levels of salt, is a condition that marathon runners need to be informed about. When you’re running for long periods of time, sweating heavily, and trying to replace your fluids, you need some salt intake as well as water. When you’re just taking in water and your salt levels are too low they could cause some serious health risks. Symptoms of hyponatremia include becoming nauseous or lightheaded, cramping, and confusion.
So, don’t view salt as the villain. It’s an essential nutrient that you need to find the right balance for, based on your lifestyle.
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 25 weeks, now. You’re getting to know the marathon route’s ups and downs as you go through the course, but did you know that the course was slightly different before. It used to:
- Start at Aloha Tower (registration was on the second floor);
- Run straight up Ala Moana Blvd into Waikiki down Kalakaua Ave.;
- Go up Diamond Head Road and then;
- Straight onto Kahala Ave.;
- Turn left onto Kealaolu;
- Right onto Kalanianaole Hwy.;
- Run all the way down to turn left onto Lunalilo Home Rd.;
- Turn Left onto Wailua St.;
- Left onto Hawaii Kai Drive;
- Continue on Keahole; and
- Turn right onto Kalanianaole Hwy.
The rest of the route was the same all the way back to Kapiolani Park.
Just a little history.
Pink Group (10:00 – 10:30 minutes per mile)
By Hao Yang
Today we started our long run at 6 am. We ran to magic island and back to the clinic. The 2nd half of the run was to visit ice cold water and our friend the dog, Bailey. Our total mileage for the run today was 15 miles.
Next week is the Labor Day weekend, there will be no official clinic, please run on your own for 14 miles. Several Pinks will run the barbers point 20k race. Have a great race!
The Sunday after next, Sept 8, Horacio and Hao will be doing table duty. Please meet at 6am and run to magic island without them. Second half will be to the gas station and back. September mileage goal is 16 miles. At this distance you will need to carry some kind of supplement-gel, jelly bean, pretzel all work.
Weekday runs:2-3 times for 70 mins
Rest between long runs, take care of yourself, and keep running!
Silver Group (10:30 – 11 minutes per mile)
By Carl Silva
The Silver Group did a full 14 this Sunday. The group included Lynnae, Tiffany, Melanie, Kent, Trieu, Lee, Kin, and Carl. We started from Kahala and ran into the clinic to get 5 miles. Then after the talk, we ran after an additional 9 miles, going out to Nelson’s Oasis then turning to head for our cars.
Thank you Nelson and all the Purple Group for being there for us with Gatorade and snacks. It’s a real motivator, knowing you’re there to run to.
At Triangle Park, Lynnae advised the group to begin assessing whether or not their shoes would be okay for marathon day. If there’s too much mileage on them, it’s time to replace them and break in a new pair before marathon day. They need at least 200 miles on them to be truly tested.
The previous week, we’d run to China Walls in Hawaii Kai. The picture above was taken there and it’s too nice, not to share.
No Clinic Nest Sunday, Sept. 1
Sept. 8: 15+ mile run.
White Group (12 minutes per mile pace)
By Russ Uchida
The White Group’s “Super Six” took on the challenge of Sunday’s run with a strong mental commitment to finish. Led by the return of Richard, the group encountered strong head and tail winds in its goal of 14 miles. The six included regulars: Elena, Jaime, Steve, and Elaine.
The hot and humid weather was dominated by strong trades that helped make the run bearable. Nelson’s oasis was again a blessing and one that we absolutely appreciate. Everything tastes so great, the drinks extra cold, the salty snacks just perfect! Thank you so much for your generosity and selfless commitment to making our runs enjoyable. Every time I make it to the oasis, I have difficulty leaving and would much rather sit and talk for hours with the Purple group. I am sure there are many others that feel the same way!! Thank you for always making us feel so welcomed and part of your group.
On our way back , at Triangle park we bumped into Edee making her trek back around Diamond Head crater. It was a nice surprise as we have not seen Edee for several weeks.
We missed Danell, Erin, and Helen this past week. (I think Erin was still out on her out of state trip). I also spotted Violet driving in her car – already having finished a long run and fast, early morning run, no doubt.
Since there is no marathon clinic on 09/01/19, the White group will be meeting at Paki Pavilion, same time 7:30am, same place. We plan to do an enjoyable tolerable run to keep us fresh for the following week’s long run. Blair, please feel free to join us!
See you all next week!
Golden 14s (14 minutes per mile pace)
By Dean Takashige
Another warm Sunday.
Week #25 and done with August.
This month we were up to 12 miles. At this point you should be deciding on what to wear on marathon day.
° time to buy your new pair of shoes that you will use marathon day
° you should be thinking… am I gonna wear single or double socks, have I tried toe socks.? Now is the time to test it out.
° which shorts and top will you use. Do you need to cut off the tags… Does the Seams bother you… The long runs are the best testing ground…
° decide on your underwear.. Everything matters.
° Gels, chews, mustard, pretzels, bars, if you are thinking about it now is the time to try it.. You can decide what flavors work for you.
° are you wearing a hat, visor, headband.. Everything should be tested.
° Sunglasses, if you are planning to wear them I suggest you get a lanyard to hang it from your neck.. When we start it will be dark, you will probably take it off till the sun comes up… That’s when you might lose it… I have been there and done that… Ouch if it’s an expensive pair of Oakleys..
Sunday is the first Sunday in September.. 14 miles is the new goal.
This coming Sunday there is no formal clinic but the group will meet at kapiolani Park same as usual.
Keep up with your homework and see you on Sunday.
Green 15s (15 minutes per mile pace)
By Lou Crompton
Informative & surprising info about hyponatremia today. We can lose 1 teaspoon of sodium per hour on a long hot sweaty run. I verified the number- not one mg, but 1 teaspoon; that’s a LOT of sodium. So don’t be shy about adding salt to your boiled egg for breakfast on Sunday morn, and munch on those salty pretzels during your run.
Green Team had a dozen ready, willing and [mostly] able today for our 13.5 mile trek to Holy Trinity Catholic Church for mid morning mass. We had 1 returnee [MIA for perhaps a month] who had to call it quits at Kahala Mall on the return. Marathon training is not easy, and it’s not easy to pick up from where you left off. All HMC participants should take advantage of the “Rainbow” Group if you’ve been ill, injured or away for a while- get re-acclimated. Everyone really needs to do that weekly homework. It’s extremely difficult to finish a full marathon in a reasonable time sans weekly prescribed homework.
We were moving along mostly about 15.2 pace but when we get close to home either using Kahala Av or the hills around KCC, that is tough for beginners when the temp “feels like” 90. So, we ended with a 15.4 m/m pace; we’ll take it.
We sincerely appreciate Nelson being at the oasis and Byron doing table duty today. That’s called being in the right place at the right time with ice cold Gatorade.
Next week is an informal gathering. Many of us will meet at the same time / same place and follow the marathon route out to BP2 and back for a 14 mile scenic and aromatic tour – lucky we live Hawaii.
Aloha!
Wonderful Walkers
By George
Eight was enough for this Sunday.
We did 13.6 miles in preparing us for the month of September which is next Sunday. There’ll be no official Marathon Clinic so we’ll meet at the corner of Hunakai and Kolohala at 7 am on Sunday 9/1/19.
The homework this week should be 12 – 17 miles over a MWF schedule. That’s only 4 – 6 miles on each day.