September 22, 2019 HMC Footnotes

“THANK YOU!” Ying and Hao for taking care of table duty for everyone, from the fleet-footed Pinks to the rock-steady walkers.

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

Catch the bus! October 6th is the last bus run of the year. If you started training for your first marathon, you should be so proud of yourself. Now you need to be driven to a far off place to give you sufficient space to get a workout deserving of an awesome athlete such as yourself!

The bus runs are a unique aspect fo HMC training. The Hawaii Kai loop portion of the marathon is too far from Kapiolani Park, so three times during the training season, buses are hired to drive us out to Moanalua Bay, Sandy Beach, and Makapuu. Each one gives runners and walkers the opportunity to explore the turnaround portion of the marathon course. It also takes us to some beautiful, scenic locations that break up the running schedule and keep things fresh.

Not only do you get the distance-challenge, but you get to know your fellow runners a little better as you travel together on the bus to the drop-off. It’s like field-trip days again. How often do you get to do that anymore (unless you’re a teacher)? The bus time is an excellent time to meet and talk with runners from other pace groups that you normally don’t get a chance to meet. Making some new friends in a faster group may inspire you to continue running and move up to a faster group to challenge yourself. You could also just look out the window from the high vantage point of a bus window and enjoy the view as you roll through the miles.

Sign up on the clipboard on the wall at the HMC Sunday Clinic, if you want a seat on the bus. If you’ve never done it, you won’t be sorry you tried it. If you’ve done it before, try it again. Have some fun and enjoy the run.

Pink Group (10:00 – 10:30 minutes per mile)

By Hao Yang

The Pink Group began today’s run at 6am. After 8 miles, coming back from Magic Island, we continued to the gas station and back. It was a very humid day to run, we have to create our own breeze by running fast! Pinks ran a total of 16-miles+.

Next Sunday, some members will run the Kailua 25K. For those who don’t run the race, we will meet at the clinic at 6am. Next week is our last 16 miles.

October 6, is the first Sunday that we will increase our distance to 18 miles. The plan is to meet at the clinic at 5:30am, run 8 miles (to Magic Island and back). Then refresh, jump on the bus to Sandy beach. Sandy beach back to clinic will be around 10 miles, which makes a nice 18 miler. Please bring a sports drink with you/or money to buy one- there are stretches that have no water stop for 2-3 miles.

If you have not signed up for the bus run, but are considering doing it with us, please sign up next Sunday (or let me know, I can add your name for you). The cost of the bus run is $3, (they also accept additional donations).

For the remaining days of September, run 2-3 times weekday, try to run 1hour 20min each. Total milage for this month should be 26~40miles.

Stay healthy, hydrated, and injury free.

Happy running!

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

By Carl Silva

The Silver Group has gotten smaller compared to when the photo above was taken. All of you in the picture who have missed the runs, should know that you’re missed. Come back and run with us. It doesn’t have to be the full 16 miles. Just get out on Sunday and run.

This Sunday’s Silver Group included Lynnae, Melissa, Trieu, Kent, Kin, Lee, Melanie, Tiffany, and Carl. It was a warm and humid day, but that’s what we train for. The group was able to put in a full 16 miles with some detours to new areas of Kahala we normally don’t run. It was a great distraction to run those new streets and see the different homes along the way.

This coming Sunday will be the Kailua 25K, which many group members will be running in. Those putting in their 16 miles with the clinic can start from Waiholo at 5 a.m., run to Trinity Catholic Church then turn to run back to Waiholo by 6:30 a.m. to meet late-comers. At 6:30, run to Kapiolani Park to get there in time for the talk. After the talk, head back to Waiholo.

October means 18-milers, but we’ll stretch some 16-milers into 17s to adjust to the longer distance. This the time that the marathon is in you already and you need to maintain it and stay strong and healthy.

White Group (12 minutes per mile pace)

By Russ Uchida

On Sunday, the humidity and heat was deceivingly hidden by very light trades. Leader Richard led the group on its normal path out to Nelson’s oasis. From the oasis, Elena, Elaine, Yumi, Jaime, and Steve continued on to Holy Trinity to ensure the 16-mile mark would be met.

It was a put your head down and grind-through type of day. Along Farmers road, we started to get delirious and conversation revolved around each runner’s preference for drinking wine or drinking beer. We also discussed our personal preference and the reason(s) for our preference. Some preferred the refined qualities of wine, some preferred drinking a cold beverage over room temperature beverage, some preferred the volume of consumption associated with beer, and some preferred the greater alcohol content of one over the other. It was agreed that Costco has an extensive wine offering, while Foodland offers 10% off when buying 5 or more bottles of wine. This conversation allowed us to run through Farmers Road without even noticing it. I think we need to implement this mind distraction practice more often!!

Last but not least, White group members have been contemplating starting earlier and arriving at the park in time for the HMC talk, then complete the rest of the miles after the talk. We will discuss this option during our next run this 09/29/19.

Until next week, homework, homework, homework!

Green 15s (15 minutes per mile pace)

By Lou Crompton

Wow, first time in a LONG time no Lou at the onset today. I heard he was home with his arm in a sling; how’d that happen? But, no one is irreplaceable. We did have 10 green ones go out for our scheduled 15.5 mile trek. Thanks to Rick who volunteered to pace at his old military marching pace and the gang did in fact return with a 15.5 m/m pace when the temp was about 90.

Green ones came by the oasis a second time [after visiting the canoe halau] and saw Nelson leaving… but he STOPPED and came back to again give refreshments to the green ones! Thank you so much, the group really appreciated that. And then were so happy to find the speedy Miss Hao still at the refreshment table… thank you so much for staying for the beginners… understand after the Green 15 group came in at noon, several more beginner and even intermediate folks came in. Staying until ALL participants return could be a 6 hr shift, but those last people are SO appreciative.

Next week: 16 miles If we went all the way to HK Dr and the marina, how can we go even further? Come and find out

Aloha

Sweet 16s (16 minutes per mile pace)

By Annette Hayes

Carbohydrates and glycogen fuel the body. All the carbo-loading before the run only goes so far. At the end of your run, refuel with the good carbohydrates, which include fruits. Fruits have the easily absorbed type of carbohydrate – glycogen. Thank you to the volunteers at the table who help to refuel us after the run. Bananas and watermelon – yum!

Today was another hot day, but we were thankful for the overcast skies, at least for part of the run. The light winds felt good too. Our group of 11 faithful members made our way to the turnaround point at Nelson’s Oasis. Much Mahalo to Nelson for the cool drinks and snacks.

Next week is a normal clinic day (same time and place). The next bus run is on Oct 6. Be at the park by 7:15. The bus will take us to Makapuu, and we will travel along the backside of the Marathon, through Hawaii Kai. Bring your water bottle and hat.
The following week, Oct 13 is the Susan Komen walk. Parking around the Park will be tight, so there will not be a formal clinic. The Sweet Sixteens will meet at 7:00am at the first bathrooms at Magic Island parking lot. We will travel along the beginning part of the Marathon.
Don’t forget to do your homework. The daylight hours are shorter now. Use caution while on the road. Travel in groups and wear light colored clothing and/or have lights to make you more visible to others.