March 24, 2019 HMC Footnotes
The Rules of The Road
Throughout your training with the Honolulu Marathon Clinic, you will be learning some of the best ways to train for a marathon. It’s important that you listen, because these rules have been tried and proven true, for over 40 years. Of course we all need backups to help us learn new topics, and running is no different, especially when it’s running long distances which entails hours of our time out on the road.
To learn more or refresh your knowledge on these topics, check out the Honolulu Marathon Clinic’s website: https://
The Little Things
It’s week three of the the Honolulu Marathon Clinic, and most groups are running / walking 4 to 6 miles on Sunday. If you’re new to marathon training, “great job sticking to it!” Your volunteer group leaders are dedicated marathoners who are sharing with you the experience they have. They will focus on the broad points to get you through a marathon, but you also need to know the finer points that are normally gained from experience over time. However, reading this newsletter may provide some further incites into what happens in the running world that probably won’t be discussed on the road; just some little things to prepare you:
1) Hand Signals Your group leaders will show you the hand signal for single-file, to prompt you to get into formation so other pedestrians can pass. Now, if you’re running behind a particularly sweaty person and you see perspiration dripping off that person’s elbow, prepare for a sweat shower as he (guys generally sweat more) throws his hand up to signal, and the sweat flies off to the rear, unintentionally showering those in range. Your attitude is the first line of defense in this situation. Put a positive spin on it (remember, it is unintentional). You’ve just been blessed with the power of another person’s hard work. There are electrolytes in that perspiration that may stave off cramping. There may be sunscreen from that runner that’s just been applied to you to help prevent sun damage to your skin. You could also keep your distance or run in the front of the group to prevent this. If you’re a sweaty guy, try to wipe your hand before signaling or put your hand up slowly so you don’t send the sweat flying.
2) Single-File Denial. In every group, you will have runners who just can’t quite comprehend that single-file means they should be directly behind the person in front of them. It’s okay! They’re the friendliest runners who want to share their time with other people on the road. Running side-by-side provides camaraderie, they don’t like being alone, even for a moment. We need to gently work with them to get them into proper position for this formation. Appreciate that we have nice people to run with, but you can do little things to help them out so they still feel like they’re connected. Ask them to run directly in front of you so you can see what the correct running form looks like. Ask them to run directly behind you to evaluate your running form and give you tips. Challenge them to a quick game of runner’s hide-and-seek so they hide behind you while the bikes speed past the group.
3) Racers in a Pace Group. You’re in a pace group, so you’re all running the same speed with the intention of everyone finishing at the same time, but inevitably there will be runners in the group who appear to be a bit competitive. They’ll work to overtake you and squeeze in between you and the runner ahead of you. No, it doesn’t make sense but there may be an evolutionary component to that urge, a primal need. This person is a hunter whose instincts tell him or her the first one to the mammoth gets the best cut of meat. Let them go, because you know McDonald’s won’t run out of McMammoths anytime soon. Relax and enjoy your run.
These are just a few of the little things you will be a part of in training for your first marathon. They really do happen and with the right attitude and a little foresight, you can smile and continue training with us and enjoy 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 Andy HigniteThe Pink Group had nine today, including Andy, Nina, Sherwin, Lean, Kozo, AJ, Horacio, Bill, and Maile. We are very lucky to have so much experience in this group. Our mileage today was just over 6 miles. We will add in the Marathon finish next week and finish around the park to make it about 7 miles. In March we will ramp up to 8 miles.
The group was very strong today. Perhaps too strong. Remember, Sundays are meant to be long marathon pace runs. We need to practice that. Don’t forget your mid-week runs. For now we should be doing two mid-week runs at least 1 hour each. Hills and/or speed work can be included in your mid-week runs. Also consider an alternate exercise at least once a week to build your core.
Remember our goals for this year:
1. Have Fun
2. Be safe
3. No Injuries
4. Make our goals
Hope to see everyone next week. If you can’t make it … keep in touch and keep up the training.
Silver Group members were racing to benefit Hawaii’s Boy Scouts this weekend.
Silver Group (10:30 – 11 minutes per mile)
By Lee Sonomura and Carl SilvaThe Silver Group had 22 runners today. Lee led the group, included Jerome, Cody, Gene, Hee Young, Tannia, Joy, Daryl, Randy, Arial, Lei, Liz, Ben, as well as a few others who we are still working to get to know. Lynnae, Carl, Rick, and Julie were running in the Windward Half Marathon. “Congratulations!” to Julie for taking third in her category. Steph, Mel, and Derick ran on their own to put in some extra miles, but hopefully they’ll be back next week.
The group ran 6 miles at an average pace of about 10:30 minutes per mile. The nice weather helped these 22 runners, or 44 soles, run strong and de-feet the 6-mile course. Everyone toed the line on this one. The main message here is that if you do your mid-week homework, these runs will feel good and less like pun-ishment. If the pace is too slow or too fast, another group with the pace you need may be better suited to you. This is the time when you get to know what pace works well for you and you select the group you train with dependent on your abilities. No hurt feelings. Silvers welcome everyone, but understand when our pace doesn’t fit yours.
Tip: Tech wear vs. Cotton. While cotton is hailed for being a cool and light fabric, for long distance running it works against us. Cotton absorbs and holds onto sweat, which weighs us down, blocks airflow, and promotes chafing. Tech fabrics don’t absorb the sweat, so they’re lighter, cooler, and cause less chafing. The one drawback on tech fabrics is that the bacteria that causes that awesome “B.O.” smell, grows well in it. That can be handled by adding vinegar to your wash at the beginning of your washing machine’s rinse cycle. Turn off your washing machine to let the clothes soak with the vinegar for about 15 minutes, then turn it back on to continue through the rinsing cycle.
Upcoming:
March 31, 2019: 6-mile run
April 7, 2019: 6-mile run with the Shoe Talk at Running Room incorporated into the route.
Blue Group (12:30 minutes per mile pace)
By Val OgiIt was great to have a few new runners join us this morning. Nick, Hanha, Ginny, Min, and Nansinee joined John X, Albert, Gil, Rick, and it was great to have Yee back to join us from North Carolina.
It was hot and humid starting out this morning. We started at a 13 minute pace running up to the lookout. I tried to keep the pace down back to the park but my running app said we were under 11 minutes per mile.
Thank you Stephen for the fresh fruits and gatorade for our refreshment table today. Thanks to Jeff for the mango bread and coffee.
If anyone wants to move up from the beginners group please come and join us.
White Group (12 minutes per mile pace)
By Russ UchidaThe WHITE Group is back! The group was led by Richard and joined by runners Carl, Shayna, Jaime, Edee, and Danell. Ideal cool weather conditions made the six (6) mile run a pleasant one. Although the group was stretched out a bit throughout the run, it was a good gauge to determine whether the group’s pace is too slow or too fast for one’s own objective(s).
We will continue to hold the group together in optimistic hope of seeing more returnees! Okay, one more March Sunday, then we maybe we’ll bump it up a notch. See you next week and don’t forget your homework runs!
Golden 14s (14 minutes per mile pace)
By Dean TakashigeIt’s week #3 and we have just about completed the first month of training.
Welcome to Robin and Alan, who have choosen to run with our group. This is the time when every new member of the Honolulu Marathon Clinic is trying to find where they best fit in.
I know some have mainly sat at a desk all day so making the transition will be a little challenging in the beginning. Just be patient and hang in there, and it will get better.
For right now these are the main things to concentrate on;
- the rules of the road, for safety reasons, run in single file and repeat the signals to pass it down the line
- learning how to drink water at all water stops, thirsty or not
- making your homework runs into a routine. 1 hour 2 times during the week with a day of rest in between runs
Next Sunday 3/31 will be the shoe talk for the beginners. We will start the same as usual and run around the park, we will continue on Kapahulu and run to the Running Room. There will be a shoe talk presentation given by the staff of the Running Room. You will get a lot of good information about how to select the best pair of shoes to fit your running style etc.
Continue your homework runs and we shall see you on Sunday.
Green 15s (15 minutes per mile pace)
By Lou CromptonThat’s two weeks in a row that Dr. Scaff has talked about homework being 1 hr each twice a week. I hope all our new trainees are listening and heeding the advice.
Glad to see our world record holder, Glady, received her over due birthday card – wow, 100 – and that her daughter was here taking photos. We wish you “many” more, Glady!
After we broke into our groups, the Green 15 had another award ceremony – long time staffer, Scott, is departing to reside in Florida and we presented him with a cool cap from Jimmy Buffet’s Margaritaville bar in Waikiki. Maybe he can wear it to the original bar in Key West and get a free drink. Lotsa luck with that one.
Green Team did a 4.1-mile trek in the surrounding countryside and returned in 1H 2M for a 15.1 m/m pace. Just thinking – if you calculate that out to marathon distance, our finish would be 6H 35M – and that’s what we do!
Next week Shoe Talk. Make a real effort to attend and sign up for their 20% discount throughout the year. Running Room on Kapahulu has an excellent policy on returns for any reason – they want you to be happy with your purchase.
Sweet 16s (16 minutes per mile pace)
By AnnetteDr. Scaff discussed the “why” of training. We start off by pushing our bodies to do get up off the couch and to meet every Sunday. Walking around the Park and the Zoo twice this week was just the right amount to start the endorphins churning. When we returned back at the refreshment table, we are laughing and chatting like old friends. Thank you Stephen for the snacks and fruit. The cold Gatorade is always welcomed.
Next week we will take one lap around the Zoo and Park, then head to the Running Room for the shoe talk. The staff will teach us how to find the right pair of shoes for walking or running. This talk is for the beginners, but if you miss this one, you can join the intermediate-group talk next week.
Homework: continue to go out at least two other days, and exercising at least an hour time. If you must use earbuds, use only one so you can hear the traffic. Make sure the drivers see you before crossing the street. If it is dark when you are out on the road, carry some kind of light, to make yourself more visible.