April 7, 2019 HMC Footnotes
Silent Running
Many people have wondered how to run “correctly.” There is also, a never-ending supply of advice about the proper footfall, stride length, cadence, etc. Dr. Scaff simplifies it for everyone, as he tells them to just run comfortably.
There isn’t one way, that fits every runner, that can be called the correct method of running. However, an indicator that you may be putting too much stress on your body while you’re running is that you’re making a lot of noise with your feet, as if you’re stomping heavily along daring a cockroach to meet your new Hoka B-52 Squashers. So, try running quietly to help prevent injury.
Dr. Scaff recommends in his book, Your First Marathon; The Last Word in Long Distance Running:
“Listen to your feet. Silent running, within reason, is a sign that the kinks in your running style are working themselves out. Additionally, if you are running silently, there is no pounding, thus there should be no pounding injuries. With silent running, surfaces – whether concrete, macadam, dirt, grass or sand – offer the same impact to the athlete.”
Anyone interested in getting their own copy of Dr. Scaff’s book, can find copies available for sale at the merchandise table before the Clinic’s Sunday runs.
The Little Things
Week five, and you’re still alive! You’re getting stronger and hopefully, enjoying being able to spend productive time outdoors every Sunday with a group of similarly motivated and positive people who you’ll get to know in so many different ways.
Some groups are running up Diamond Head Road towards Triangle Park to get in 4+ miles and one hour of running. You’ll be passing a new group of people. Now you will encounter surfers, bikers, and parkers. All of which have their own charm and distinguishing characteristics. They’re all good people and generally very kind, but it’s our responsibility to reciprocate kindnesses given to us and make sure we avoid dangerous situations.
Surfers are focused on the waves and getting to them. Be ready to move like you’re walking through a revolving door if the board starts swinging your way as you’re passing a surfer coming from or going to his or her car. If that happens just move with it and try to laugh it off and let it pass. Most time it’s due to inattention of both sides.
Bikes are out there in numbers, whether it’s the groups training for races just like we are or the tourists on Bikis, we have to remember it’s not our road and it has to be shared. Stay out of the bike lanes, especially when your back is to the oncoming traffic. If you have to go into the bike lane in certain areas, look over your shoulder to make sure it’s clear. If you see a bike coming, let them pass. Bike lanes are for the bikes and we create dangerous conditions when we stray into their area.
Parkers, especially at the lookouts are a danger to us. Many of them have to back out of their parking to get back onto the road. There’s very limited line of sight for the drivers and you don’t want to let them know you’re there by using the bump and scream method. Keep your distance from the parked cars and watch all around your area as you run past these areas. Keep an eye on anyone leaving and any new cars coming in from the street. Be especially diligent around the tour busses. Not only do they hide you from other drivers, but they also unload crowds of people; sometimes right across your running path.
Our goal is to go out and run and feel good. Stay sharp and stay safe so you can all go home after each run with only positive experiences to recall from your time on the road.
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 (10:00 – 10:30 minutes per mile)
By Hao Yang
The Pink Group ran 7 miles today out to Triangle Park, the gas station, through Kahala Ave., and through the neighborhood. Unfortunately, the water stops at Diamond Head Lighthouse and Triangle Park were not working, so we reversed the marathon route to pass water stops.
Next Sunday, there will be no official clinic because of the Hapalua Half Marathon. Please run on your own for 8 miles.
Our next Sunday run will be on the Easter Sunday, April 21. We will run 8 miles to the gas station and back.
Homework runs: two times during the week, each run is one hour with at least a day of no running in between.
Best wish to Hapalua runners, and Boston Marathoners!
Happy Running!
Silver Group (10:30 – 11 minutes per mile)
By Carl Silva
The Silver Group took in just about 6 miles on this warm, humid day. Led by Lynnae, the group had 19 runners, including Liz, Gwendolyn, Tall Joe, Bethany, Jerome, Emily, Gene, Steph, Rick, Michael, Melanie, Francis, Ben, Ryan, Tiffany, Steve, Randy, and Carl.
We found out how fickle the water system along Diamond Head can be when we discovered the water fountains at Diamond Head Lighthouse and at Triangle Park weren’t working. It was a good reminder that carrying a water bottle is something we should all begin doing.
The warm conditions today, reminded us that winter is over. Now comes the conditions that can make running difficult. It’s important to respect those difficult running conditions and prepare for them. The best thing you can do to prepare is get your homework runs in during the week. Your body will be ready for the Sunday run if you do. Also, stay hydrated throughout the week. One way to make sure you’re drinking enough is to take the number of pounds you weigh and divide it by two. Now instead of pounds, call it ounces and drink that many ounces of water a day. So, if you weight 150 pounds, you’d target drinking 75 ounces of water a day.
Today’s shoe talk at the Running Room was excellent. Hopefully, it helped people understand how to select the right shoe for their running mechanics. It’s good to know there’s a store that really understands runners and will put you in the best shoe for you. You’ll see the Running Room staff at many of the running events. They literally walk it like they talk it (or run it like they spun it?).
Upcoming:
April 14, 2019: NO CLINIC (Hapalua will be taking place)
April 21, 2019: Easter Sunday. Yes, there’s a clinic. 7-miles.
Black Group (11 – 11.5 minutes per mile)
By Paris Monti
Five souls/soles completed this week Sunday run of 5.2 miles (not counting the distance back from the Running Room to the Park), at an average pace of 11.15 minutes per mile.
Because of the Shoe Talk at the Running Room at 9:00, we decided to take a route around the park, along Kaimana Beach, passing by the Zoo, going North along the Ala Wai, then South along the golf course and to the Running Room. We could feel the heat from the unobstructed Sun, so we hydrated the best we could along the way. It was a physically enriching and successful run.
No official Clinic run, Sunday the 14th, due to the Hapalua. To those not doing the Hapalua, try training as if you were attending the Clinic.
Aloha
White Group (12 minutes per mile)
By Russ Uchida
A growing White Group of 13 hit the pavement for a modified 5-1/2 mile run to/from the shoe talk.
Before starting out on our trek, we were happy to see Blair as he provided sage advice to the group on the value, benefit, and credibility of the shoe talk. Also making a flash-cameo appearance was another wise veteran runner, Sam. It was exciting and motivating to see the both of them share their energy and enthusiasm; characteristics that have always been catalytic for the White Group.
We were led by group leader Richard and accompanied by Violet and the rest of the regulars including: Edee, Jaime, Danell, Janelle, Carl, Elena, (who joined us at Triangle Park), and several newcomers including Helen, and four others whose names I will surely retrieve by the next newsletter posting.
Weather conditions were hot and humid but there were occasional cool breezes that helped to make the run pleasant. Our trek led us up and around Diamond Head, down Monsarrat Ave. through the residential streets, past the backside of Rainbows Drive-In (yum!), and down Kapahulu Ave. to the shoe talk. BTW, we were more than happy to take on Monsarrat Ave. going downhill. We made our way back on Kapahulu Ave. past the Honolulu Zoo, and on to Paki for great snacks and drinks. Danell and Janelle decided to take on an extra mile+ and circled around Kapiolani Park – Great job ladies!
On a side note: I am looking for a White Group runner who carries a cell phone to take a group picture for our weekly newsletter. Please let me know if you are willing to lend your camera for a quick picture.
We will also be absent Jaime for the next couple of weeks as she takes a well-deserved vacation to Korea. She last went there in October 2018 to run their marathon. This time it is pure vacation! Best wishes on a safe and fun trip!
Next week, due to the Hapalua Run, we are meeting at Triangle Park at 7:30 am. Best wishes to Elena as she takes on the Hapalua!
Don’t forget sunscreen, hydrate, and sun shades to protect your eyes from the sun’s damaging UV rays. See you in a week!
Blue Group (12:30 minutes per mile pace)
By Val Ogi
There were 11 running this morning, in the Blue Group. We ran around Kapiolani Park to the official finish line of the Honolulu Marathon. Then around the Zoo and up Kapahulu to Crane Park, back around Market City and finally to the Running Room for the Intermediate Group’s Shoe Talk.
Gaston was very nice to let us in early to sign up and have refreshments before the shoe talk.
Next Sunday, Blue Group will meet at Kahala Community Park for an unofficial 6-miler. Be ready to head out at our usual time 7:30 a.m.
Golden 14s (14 minutes per mile pace)
By Dean Takashige
This is Week #5 and the first Sunday in April. The Golden 14s ran 4.75 miles, in 1 hour and 14 mins, and burned about 438 calories.
The goal this month is to run 4 miles on Sundays, which includes Diamond Head hill.
We want to welcome newcomers Elsie and Jamie to the group. It’s never too late to start!
I reminded the group about the signals;
- “Single file” one arm raised straight up,
- “road or sidewalk hazard” right or left palm above the head and opposite arm pointing in the direction of the hazard
- the group is going to ” Stop” two arms forming an X above the head
Remember to repeat the signal and pass it down the line, so everyone gets the message.
We talked about adding an “ICE” (In Case of Emergency) contact number on everyone’s cell phone.
Today’s topic was adjusting your running form when running up and down hills. Keeping perpendicular to the horizon. To assist you in doing this use any lamp post or telephone pole as a gauge. Especially when running downhill this will lessen the impact on your knees.
Next week there won’t be an official clinic due to the Hapalua half marathon. A few of us from the group including myself will be participating in the Hapalua.
Everyone else from the group will meet a Magic Island parking lot to start at 7:30 to do a 4-mile run. Two laps around the park.
Keep up your homework runs, 2 times during the week with a day of rest between runs.
Since there won’t be a clinic next Sunday there won’t be a newsletter next week.
Our next clinic will be on the 21st. See you all in a couple of weeks.
Green 15s (15 minutes per mile pace)
By Lou Crompton
And another `interesting’ aspect of stride is how it changes during the course of a marriage… when the couple is young and starry eyed, their stride is compatible… but after a few decades of marriage, one can walk quickly like it’s drizzling out and the building is so near, but the other walks like a 90 yr old wearing a tight kimono… maybe that doesn’t happen with the natives studied – they don’t have such long lifespans.
Green Team had 18 at the start line… good to see Bill back, as well as new-comers Betsy, Tracy and Levin.
Wanna bet someone moves to a different group next clinic? Everyone in all groups should realistically consider if they want to move up or down in pace groups. Green 15 stays in the 15 min/mile range and we will finish the marathon in that range, about 6-35 to 6-45. We sashayed – is that a stride? – around DH today for a total of 4.7 miles. Two apps said we did that at 15.29 and 15.3 m/m pace. We’ll take that, the speedier one probably wasn’t looking for whales atop DH lookout. I’ve only seen 1 this season!
Thanks to John for the goodies today. Next week a cadre of green ones will meet informally and do LESS miles… note that less and easy are both 4 letters, both have an e and an s, but less does not mean easy.
We wish good luck & a good finish time for all the rich folks doing that short distance Hapalua next Sunday. I saved $ and did my Hapalua Wednesday in 3-14.
Aloha
Sweet 16s (16 minutes per mile pace)
By Annette Hayes
The days are getting longer and warmer, but none the less beautiful weather for going for a walk with your friends. Our group headed up Diamond Head toward Triangle Park. We are reminded to go in single file to allow others to share the road. The importance of this rule became apparent as we tried to get around a women who would not let us pass.
Along the way, we found that every water stop was dry, and in our search for hydration, our route was extended a bit. We finally found the liquid “gold” at the 22nd ave. park. Which leads us to Cliff’s Maxim #1: Drink before you are thirsty. Might be a good idea to bring your own water bottle next time.
Next week is the Hapalua Half Marathon. There will be no official clinic. For those who are not doing the race, meet Pam at the water fountain at Triangle Park next Sunday at 7:00 AM.
Continue your homework. During the week, go out for 2 other days, for a minimum of 1 hr. each day.
Thank you to John for the delicious snacks and Gatorade (again!). The sustenance is much appreciated.