August 11, 2019 HMC Footnotes
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
We all have busy lives and marathon training takes a lot of time. The first year is the most difficult, because your normal schedule is being pushed aside to get in your homework runs and long Sunday runs. You may have gone through the first three months at one hour, three times a week and even started on the longer 8-mile Sunday runs to the gas station and back. However, right around when we hit 10 miles, going out to an invisible phone booth on Kalanianaole Highway, is when scheduling gets more challenging. It seems this is when a large drop off in numbers occurs.
Maybe you had a summer trip that interrupted your training or work or family got really busy for a little while. It makes it difficult to get back into training and easy to throw in the towel. However, if you are determined to come back and finish what you started, there is a way. Just follow the same steps Dr. Scaff has outlined for an injured runner. Come back slowly, run at a slower pace as long as you don’t feel any pain. Run less miles and build slowly. There’s even a Rainbow Group set up for you to join, just to help you get your shoes back on. Don’t worry, we are always glad to see runners return to groups. We are especially happy to see them do it carefully so we know they’ll be okay.
You can jump in with a slower pace group if that helps you get back on the road, and turn around early so you don’t push farther than you should. Running is supposed to be enjoyable stress relief, if you’re doing it right. So, come back out with us on a Sunday. Get that feeling of accomplishment back when you start your new week off in a healthy way with fellow runners.
To quote the immortal words of Blair: “See you at the water stops!”
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
Because of the popular Boca Hawaii-Norman Tamanaha 15K today, only three pinks ran with the Clinic. We met at the clinic at 6am and ran 7.8 miles before the talk. We ran another 7-8 miles (to the cool water jug and dog and back). We ran15 miles today. It was a very humid day for long runs, we stopped at all the water stops and we survived!
Next Sunday is the bus run. For those who have never run the Hawaii Kai route, this is a great chance to get to know that side of the marathon route. For those who opt out for bus run, please check the FB page for alternatives.
Congratulations to those who completed the race today!
Updates-a Pink group member was attacked by a dog while running in Kakaako area last week. The dog bit his legs badly so he will not be able to run for at least a couple weeks. Please be careful while running in Kakaako area!
Happy running!
Silver Group (10:30 – 11 minutes per mile)
By Carl Silva
The Silver Group was spread out with many runners participating in the readiness series race that was going on Sunday morning. Lynnae, Cody, Lee, Hee Young, Alva, and Liz all ran at race pace on a hot and humid morning. Carl was hiding away in the mountains, camping and taking pictures of the sunset.
This coming Sunday is the bus run. It will take us out to Sandy Beach and we will run through the neighborhoods, crossing over some of the original marathon route that is no longer used. There was a real “heartbreak hill” on that route. If you signed up for the bus run, please meet at Kapiolani Park by 7:15 a.m. to board the bus. $3 will be collected for bus fare. Bring water, as there fountains are few and far between at the start of the route.
White Group (12 minutes per mile)
By Russ Uchida
The readiness series run whittled down this week’s White group participation to five but we bumped up to six runners thanks to the addition of Steve from the Silver group.
Once again, weather conditions were brutal. All runners on the roadways were perspiring heavily.
In addition to Steve, the courageous group included Elena, Elaine, Helen, and Jaime. We are all hoping for these brutal conditions to pass and anxiously await the return of cooler temperatures and breezy trade winds.
On our trek up Diamond Head road, we were inspired and motivated by the horn-honking of Sam as he drove by in his rescue van. We also saw Violet at the beginning of our run where we blinked and she was gone! Another great credit to White group runners for persevering through very tough weather conditions!
Congratulations to Danell as she conquered the readiness series under the same humid weather conditions.
Next week’s bus run will be approximately 13 miles. Be sure to bring your $3.00 for a one-way trip.
See all of you next week!
Blue Group (12.5 minutes per mile)
By Val Ogi
There were five in the Blue Group this Sunday. We tackled one beach park at a time to get closer to the cool ocean waters, and managed to make it out to Kawaikui Park to visit Nelson’s Oasis. He said he plans to be there till 10 a.m. for our bus run next Sunday.
It was just so hot again. We only made it to 13 miles and had to call it quits because we started having visions of being in the Aloha Mart Beer Cave. It seemed so real that we actually felt cooler, and everyone had the same vision. Running together certainly is a bonding experience.
Hoping the weather is more forgiving for our bus run.
Golden 14s (14 minutes per mile)
By Dean Takashige
It was a very Hot 12-mile Sunday run!!!
Our turnout was a little less..hopefully not because of injuries.
Most of you that have been keeping up with your midweek runs. Should be pretty amazed with your progress. Especially since it’s probably the longest you have ever run in your life.
You probably get those funny looks from your non-running friends when you say things like, “Oh we just ran 12 miles this past Sunday.”
You might get the urge to run more. At the most, the recommendation is no more than three midweek runs, don’t overdo it. Now is not the time to get injured.
But if you do get injured and trying to make your way back to recovery. Rather than not come to clinic. Come and run with the Rainbow Group, led by Sensei Norm.
Just a few reminders:
° drink water or Gatorade 16 Oz before you leave home on Sundays
° don’t skip the water stops on your run..
° you might want to carry water. Especially since we are running on Kalanianaole. Which is very hot with fewer water stops.
° Don’t forget this next Sunday is out second bus run. We will be dropped off at Maunalua Bay and run back to the park.. Distance is around 9 miles.
See you all on Sunday… Be there by 7:15….$3 in hand….
Green 15s (15 minutes per mile pace)
By Lou Crompton
Maybe those guys who finish the marathon at 0710 can pass the water stops, but not so for us mortals in the HMC. DRINK UP… stay hydrated, this weather is rough. Hopefully Dr T will emphasize the need to drink other than water. We don’t want to suffer hyponatremia over a 26.2 mi distance drinking pure water… some do!
We had 9 green ones ready to go this morning and our schedule said 13 miles… yea… we did it! Did anyone realize that 2 miles once or twice a week on a treadmill isn’t cutting it now that we’re doing like 1/2 marathon distance? “Should be” doing 1 hr [or more]… Doing at least 1 hr on homework runs is difficult for those with full time jobs, but, really, they do make your Sundays easier.
Muchas gracias to Nelson for having the oasis open. On these hot & humid Sundays, must be fun for him to see all these beat up people from HMC stopping by. “Feels like” temp must be high 80s or low 90s… yuck.
We had timers that recorded 13.05 and 13.06 miles with 15.4 or 15.5 pace so we’ll take it. We did have one device that showed far more distance in a lot slower time, but his battery is causing problems.
Question for anyone – just prior to 2018 marathon my Garmin’s battery failed – could not find a local source to swap batteries… contacting Garmin got the advice to mail the watch to California for a battery swap. Didn’t have time to play with them and bought another device locally. So, does anyone have a local source to replace a Garmin or other manufacturer battery?
Could provide a reply to all by announcement Sunday or via these footnotes. It would be a great service to all of us.
Thanks to our lovely Green Team ladies for the vast assortment of goodies at the refreshment table… Lea volunteered to assist staffer Allison who was also helped by her 7th grade daughter Miss Emma proudly wearing her earned 2017 Finisher tee. After seeing her, is there any first timer who still questions if they can do the marathon? Yes, she’s an awesome girl!
Next week is Bus Run 2. Bring at least $3 and be at the park 0715. Our route will be about the last 11 miles of the marathon course.
Aloha!
Sweet 16s (16 minutes per mile pace)
By Annette Hayes
Dr Titchenal covered the finer details of the rationale of hydration, to replace the electrolytes lost through sweat. One of the best ways to tell if you are replacing the amount of fluid you lost during your workout, is to weigh yourself before and after the workout.
Today was another hot day to test that theory. Due to various other commitments, injury and illnesses, our group did not go as far as we had planned. This is one reason why the homework during the week is so important, to retain the muscle memory.
Congratulations to all who have participated in the Boca series event. You are all winners. Next week is the bus run. We will start getting on the bus at 7:15. Bring your water bottle and $3 bus fare.