June 16, 2019 HMC Footnotes

The Seasoned Runner

Dr. Scaff spoke more on the topic of the importance of sodium in our diets. He noted that Americans have been bombarded with warnings of the dangers of high sodium diets. However, salt is important for our bodies to properly function, especially when running long distances in warm temperatures. He recommends “power pretzels” as the go-to supplement for runners and invited all HMC members to take part in a study in which they carry pretzels on their runs and report how well it does or doesn’t work for them. The straight, 2-inch long pretzels you find in any grocery store are perfect for carrying with you and eating just before you drink water.

The advantages of taking part in the bus runs were also discussed during Doc’s talk. There are three bus runs during the training season. HMC runners should take advantage of them, because they offer:

a chance to run from the furthest portions of the marathon route;
the experience of running what will seem like the longest portion of the marathon;
an intimate knowledge of the marathon course which makes things easier on race day when you know where you are and how far you have to go.

The next bus run is August 18th. Don’t miss your chance to do this fun alternative training run.

The Little Things

Week 15. We were blessed with trade winds during this last Sunday run, but weather reports have the upcoming Sunday back in the hot and humid realm again. So, this is the time to work on our mental toughness, or if you haven’t got that it’s time to work on thinking about anything but how hot it is while you’re running.

For those of you who have just come through the PTA (pain, torture, and agony) stage of training for your first marathon, it might be hard to believe, but the biggest obstacle to completing 26.2 miles is your own thoughts. How you think about the course can either wear you down or pick you up. If you think about it as one long, never ending, I don’t even want to drive that, distance, you’re already worn out. However, if you think of it as Pake Ave. where all the snacks are after the run, Diamond Light House with the nice view, Triangle Park water stop, Kahala Gas Station with the Beer Cave – you have broken the course up into small segments in a positive light that you crush one at a time.

If you plan ahead and include friends along the way, you could make it even more fun. Have them stationed at different areas along the course with snacks and drinks that you know you can handle on a long run. Then instead of thinking “I need to get to mile 12!” You’ll be thinking “Pretty soon I’ll get to Jimmy with that ice cold cola!” Or it could be “Stan is going to meet me up past the church with a bag of ice.” “I have to take a picture with my cousins at the Hawaii Kai Park and Ride to post later and prove I was out here.

As long as you have your base training set, being imaginative to make it a fun run may help you keep your attitude positive and your run strong. So keep up your training and think about how you will make your first marathon, or your next marathon, a fun run for the books.

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

Happy Father’s Day!

Today we began our run at various times. Our distance was 10 miles, with a couple of Pinks who actually did 15 miles.

Next week, we will meet at the Clinic at 6am, run 6 to 8 miles, then regroup at Dr.’s talk.

Monthly, Sunday distance goal: about 10 miles
Weekly homework: 2 to 3 one hour runs. Make sure to take a rest day between 2 long runs.

Happy Running!

Photo credit: courtesy of Maile.

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

By Carl Silva

The Silver Group varied in size along the route, with some people joining us for portions of their runs and some in it for the whole time. Our runners included Bethany, Julie, Liz, Hee Young, Melanie, Tiffany, Matthew, Tall Joe, Cody, Lee, and Carl.

The Silvers ran 10 miles at an average pace of 11 minutes per mile, starting out running their first 5 miles from Kahala to Kapiolani Park in time for Doc’s talk. This is where we bumped into our fearless leader, Lynnae, who was on table duty along with Henry. They were missed on the route, but we appreciate their efforts to replenish our glycogen levels after these long runs.

The talk along the run was about how nice the trade winds were. While it was a warm day, winds were consistent and kept us from overheating along the way. There was a marked difference in performance from last week’s run, when the winds were light and the temperature was high. We’re hopeful for cool conditions on our runs, but need to train for the difficult times so we can face them successfully. Do your homework during the week.

Silvers interested in picking up some great books, CDs, DVDs and more at a bargain price for exercise tips or any other interest should head over to McKinley High School Cafeteria starting this Saturday, June 22 and running through June 30. It’s the annual Friends of the Library of Hawaii Booksale. Keep an eye out for and say hello to other runners you might see there. Great minds think alike.

June 23: 10-mile run. Early group, meet at Waiholo by 6:20 a.m. to leave no later than 6:30 a.m. so the group can make it to the Clinic by 7:30 a.m.

June 30: 10-mile run. Kahala Ave route. Early group meet at Waiholo at 6:20 and head into Kapiolani Park by 7:30.

July 7: 12-mile run. The mileage will increase. Make sure you’re doing your homework runs and staying healthy and hydrated.

White Group (12 minutes per mile)

By Russ Uchida

Happy Post Father’s Day! A dedicated group of six (6) White Group runners endured hot and humid weather conditions tempered with breezy trades to complete 10.41 miles at relatively steady 12:30 mile pace. The trade winds helped to make the run tolerable and the company was terrific!

Elena, Jaime, Danell and I were joined by two returning marathon runners – Elise and Chien-Wen.  Elise is a veteran runner who has completed the Honolulu Marathon a few years back and has decided to re-join the marathonscene – We are happy to have her for as long as we can!  Chien-Wen is a tri-athlete. Swimming, bicycling, and running is how she offsets her grueling medical work schedule. While both enjoyed their time with us, we realistically and unselfishly know that they will eventually gravitate to their quicker more appropriate mile-per-minute performance group. Heads up Black and Silver Groups!!

We made it out to the symbolic “telephone” booth and returned via Farmers Road. Both ladies have never really ran down the wide roads of Farmers Road and the welcomed water fountains that are hidden along the way. It was a welcome excitement for them and one that we shared through their experience.

On our way out just past the gas station, we saw Violet doing her early morning run making sure she returned in time to meet Sam at Bogart’s (The official coffee shop of the White Group). Sam’s van was spotted entering Bogart’s parking lot at approximately 10:30 am to acquire one of the last open parking spaces.  Sam has an uncanny knack for always getting a stall at the most crowded locations. I guess it is true that “Good things happen to good people”! We missed Edee, Richard, Blair, Val, John, and a few other regulars. One of these days all of our schedules will align and our group will be an awesome sight!

Next week, another 10 miler! Don’t forget to do your homework runs. As Blair and Dwight used to mention to me, you can fake up to eight (8) miles without homework but going beyond eight is where your homework runs will payoff or lack of will punish you.

Remember that we are not only training for endurance but also hydration. Lack of proper hydration will make you susceptible to cramps and may also work agaisnt you by prematurely shutting down your body. Extend your endurance by staying properly hydrated. Strap on a water bottle! It may feel a little awkward at first but after a while, you will wonder how you got along without one!   If you are unsure of which type to purchase, please feel free to ask any of us any questions that you may have. For example: What do we like about it, does it feels comfortable, does it provide enough capacity, meets our needs, what we would like differently, where we bought it from, price, etc. Heck, you can even wear my belt the entire route to get used to one!

Mantra/Reminder for this week and every week thereafter:
Reminder to all White Group runners (this will be my weekly mantra reminder): As we begin to extend our running distance to 10 – 12 miles and beyond, these distances will take us on Kalanianaole Hwy. with the general flow of traffic. In view of the recent tragedies/fatalities involving cars/trucks drifting off the road and striking innocent pedestrians, we need to be extra careful and mindful of where we are in relation to the flowing lanes of traffic. While running, I often see us drifting close to the white line or running side-by-side to carry on a conversation. The white line will not stop a car that is drifting due to an inattentive driver that is texting, using a cell phone, speeding, and/or is sleep deprived or inebriated. Do NOT maintain a false sense of safety and security based on a painted white line. Do NOT put your safety and your life in the hands of an inattentive or careless driver. Be aware. Trust me: The white line cannot physically stop a car from crossing the line and/or hitting someone running close to the line. WE have a great group of runners, so let’s all start together and finish together!

Hydrate.
Sun shades.
Sun screen.

See you all on Sunday!

Blue Group (12.5 minutes per mile)

By Val Ogi

We had a guest, Masu, from Osaka Japan join us this morning. I tried really hard to keep our pace 12:30-13:30, since it was another hot run day.

Evelyn tripped on the sidewalk close to Waiholo, and we were happy to find Lizand the Silver Group to take her and Becky back to Kapiolani Park.

I was trying to be more careful but also tripped on the crooked sidewalk about mile 7 and also fell on my palms and knees. No blood but will definitely have some bruised knees.

Happy to have Lei and Scott join us from the 14’s.

See you all next week!

Green 15s (15 minutes per mile pace)

By Lou Crompton

Green 15 by Lou Crompton

Must be getting warm out. The evening news had a piece on staying healthy outdoors with the same advice given by our doc. The only thing the evening news added was a warning not to be outside exercising between 10-2. There goes my homework period. I use that timeframe because on Sundays and Marathon Sunday, whatever I encounter won’t be as harsh as my training, and I’ve been doing it a LONG time. Train hard and the real event will be easier.

We missed Peter today – stop going on trips – you always get ill.

The Green Team had 12 at the start line this morning for a 9-mile trek up & over hills, but prior to our departure I informed those on refreshments duty we’d be back 1015-1020. Arrival was 10:18 with a 15.35 pace. Many thanks to the lovely Lynnae for her hand made bread, cheese & pepperoni little sandwiches as a Fathers Day treat – plus the other goodies available.

Next week we’ll try to go to the Phantom Phone Booth… but I don’t recall exactly where it is and our experienced staffer will be on table duty. We’re going to need some vital assistance from our newbies – some fresh eyes to take the lead. We look forward to a SUPER table layout next week…no pressure.

Aloha!

Sweet 16s (16 minutes per mile pace)

By Annette Hayes

Happy Father’s Day to all the dads!

Today we learned about the body’s need for sodium. “Power Pretzels” are an easy way to replace sodium and carbs.

Today was a hot day, but the trade winds helped to keep us moving down the road. The water stops are still not all functional along the Diamond Head route. Remember to bring your own water bottle.

The summer solstice is right around the corner. Soon the days will be getting shorter again. We still have a few more months of warm summer weather to endure. Take advantage of any shade.

Thank you to Henry and Lynnae for the cool Gatorade and snacks.