October 6, 2019 HMC Footnotes

The final Bus Run of the season transported runners and walkers out to various points of the marathon route, and beyond. Pinks, Baby Blues, Golden 14s, and Sweet Sixteens rode in style to their destinations then made their way back to home base at Kapiolani Park.

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

Little things to keep your sense of humor along the run:

Why did the first-timer wear a helmet to the marathon? In case he hit the wall.

Why did the runner get his marathon shoes blessed? To save his sole.

Why did the runner have a clothespin on his nose at the training session? He heard they were doing fartleks.

Why did the guy start an argument with his girlfriend at the starting line of the marathon? He was trying for a negative split.

What would you get if Cheers hosted a marathon that you finished in under 3 hours? A Bar BQ.

Why did the Zen runner wear a silver vest when she trained at night? To achieve enlightenment through reflection.

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

By Hao Yang

The Pink Group began today’s long run at 5:30am. The temperature was very cool in the morning with the fragrance of flowers in the air.

We did 7-9 miles for the first part. The Bus took us to Sandy beach, where we began our 13 miles journey back to Kapiolani Park. It was our longest run this year-thank you so much for Nelson’s Oasis at 2nd beach park and RRCA’s life saving tent at the triangle park, we survived. Most of us ran 18 miles, some ran 20 miles. A new runner friend Andrea of Kailua, joined us today.

Next week there will be no clinic. Please run on your own.

The week after next week, 10/20, we will meet at 5:30am, run 10 miles before the talk then run 8 miles to the gas station and back.

Homework run:
run 2-3 time weekday, aim to run at least 8 miles each time if possible. Rest in between long runs, rest well and stay healthy.

See you all in 2 week!

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

By Carl Silva

The Silvers put in 16.5 miles on Sunday, running loops in the Hawaii Kai neighborhoods. The group included Lynnae, Trieu, Kin, Alvi, Melanie, Tiffany, and Kent. While the ladies were running strong, the men attempted an energy conservation technique using a city bus. The unique tactic worked through an air conditioning cooling boost that provided them with the increase in energy needed to complete their run.

10/13/19: No clinic. Some runners will be participating in the MPRRC Tantalus 10-miler.

10/20/19: 18-miler. Early birds can meet at Waiholo at 5 a.m. to run out to Kawaikui (possibly further is the pace is right) then back to Waiholo to meet later arrivals at 6:30 a.m. We’ll run to Kapiolani Park and back to Waiholo.

Baby Blues Group (12 – 12.5 minutes per mile pace)

By Russ Uchida

Over the past two weeks, the Blue and White Groups have combined their group members and run as a cohesive “Baby Blue” group.

This week, once again, we were fortunate to have Val lead the blended group over 16 miles, representing the last bus run of the season. If one wants to learn how to run a proper marathon, then train with Val. Val is disciplined, signals, obeys the rules of the road, and most of all is safe. Now if I could only keep up with her pace, I could benefit from all of those positive characteristics.

The weather was quite interesting as it felt humid and hot but with a chilled wind throughout the entire run. It seems that the weather was wrestling within itself to see what would prevail. We had no complaints as the somewhat chilled air helped to offset the humidity and heat.

The blended group included: Miyo, Ahrunee, Steve, Elaine, Yumi, Jaime, Elena, Helen, and newcomers Kento and Mike. We missed Jen but are hopeful that she will join us for the upcoming Sunday run(s).

As the group ran through Hawaii Kai, we made water stops at Safeway, McDonald’s, and the Island Mart gas station. With 4+ miles to our credit, the refreshment break was welcomed and definitely earned! We skipped the restroom stop at Maunalua Bay and Kuliouou, paused at Holy Trinity, and hurried to refresh ourselves at Nelson‘s oasis. Again, thank you very much Nelson and Marcia for such warm hospitality and playful banter. Conversation at the oasis makes reaching there all the more desirable.

After a short break, we resumed our trek back to Paki. Near ye ol’ phone booth, we bumped into Aaron who was on his way back home. Aaron ran with the Whites earlier this season but quickly knew he was in the 11 min per mile pace. We parted ways at the gas station with Aaron opting for a well deserved Lanikai Juice before heading home. At the gas station, we split up the group with Val taking most of the group down Kilauea onto Elepaio and back to the marathon finish line to log 16 miles. A few of us took Farmer’s road back to Paki logging in a respectable fraction under 16.

Next week there is no official marathon clinic run. The groups have decided different routes:

BLUE GROUP: Meet at Kahala Community Park pavilion at 7:00am, with a planned run out to Hawaii Kai with possible Hawaii Kai Drive – Keahole marathon loop depending on total run distance. Objective: 16 miles. (Google: Kahala Community Park, 4495 Pāhoa Ave, Honolulu, HI 96816)

WHITE GROUP: Meet at Triangle Park at 7:00 am with a relaxed, planned run through Waikiki, to Ala Moana, out to downtown, and back to Paki. We’ll try and add more miles to ensure that we hit the range of 14 -16 miles. Objective: Enjoy the day and somehow squeeze in a minimum 14 -16 miles!

Shout out to those that we missed this past week due to other obligations: Erin, Danell, Edee, and Richard.

Blair – Please join us for the downtown leg of the run!

Until next week, homework, homework, homework!

Update from last week’s post: For the record, Elena and Jaime did show up for the 09/29/19 Sunday run, it’s just that they were LATE and missed the entire group!!!!

Golden 14s (14 minutes per mile pace)

By Dean Takashige

Today was the 3rd and final bus run. The turn out was excellent.

Next Sunday there will not be an official clinic due to the Susan Komen memorial run.

Sunday the 13th, the 14s will meet at 7:15 a.m. at the figure 8 parking lot next to the Tennis courts at Ala Moana park. Norm will give a talk describing what will take place the morning of the marathon. He will also describe when and where to meet the morning of the marathon, then will run the beginning of the marathon route.

The topic of the day will be TOES…

Black Toe – the most common culprit for black nails is repetitive trauma which can result from running or from wearing any type of ill-fitting footwear. If a black nail crops up shortly after a workout or day spent in too- tight or too – loose shoes, this is likely the cause.
blisters between the toes
un-manicured toe nails
wrinkled toes

Some remedies:

get larger pair of shoes, at least a thumbs width between the tip of your toes to the end of the shoe, also get a shoe that fits properly minimal slippage of the foot from sliding forward and touching the shoe.
blisters can be minimized by taping the toes, in most cases we don’t see this till marathon day.
if your nails are too long it will tend to cause pain by digging into your toe and in some cases we have seen long nails cutting into the adjacent toe
wrinkled toes are caused by wet shoes or if you perspire and the perspiration is not wicked away from the skin, cotton non wicking socks are usually the cause.

Continue your weekly homework and we will see you at Ala Moana park on Sunday.

Sweet 16s (16 minutes per mile pace)

By Annette Hayes

Bus run from Makapuu. Our group enjoyed the beautiful weather as we made our way from Makapuu, through Hawaii Kai, and the back route of the HonoluluMarathon. The light breezes and lower humidity made the walk more manageable. Thanking Nelson for keeping the “Oasis” open. The refreshing Gatorade and snacks helped to keep us going as we made our way back to the park. Then, as Triangle park came into view, another mirage–the Mid Pacific Roadrunners were waiting for us with another round of Gatorade. What a welcoming sight. Thanks to all the volunteers who encourage the walkers to keep going.

There is no formal clinic next week, due to the Susan Komen run. Our group will meet at Magic Island instead. See you at the first bathrooms as you turn into the parking lot at 7:00AM. We will show you where to meet on Marathonday. We will walk the beginning route of the Marathon. Keep up with the homework.