March 31, 2019 HMC Footnotes
Ability Groups
The Honolulu Marathon Clinic provides a successful training program to people who want to learn how to successfully run a marathon. One of the best things they do is place you into ability groups. Whether you’re Advanced, Intermediate, or a Beginner, this isn’t just where your pace matches those around you, it’s where you get to share the road with a lot of like-minded people, or “sole”-mates, who are determined to achieve a difficult goal, just like you. It’s where the hours on the road, pushing through the hard mileage, creates bonds of friendship, memories, and stories that will last a lifetime.
You get to know little things about your group members, like who follows so close that he clips the leader’s heals accidentally; who had a dog that left fur on her running gear every Sunday; which guys will pick up spam musubi at Aloha Gas instead of using energy gels; and who will run by your side on the big day to help you get past points where doubt starts to creep in at mile 20.
These are the people you meet at the Honolulu Marathon Clinic and you will grow to know through the months of training. That’s what really makes the marathon a special experience. It’s not just that you’re attempting something you may think is impossible, but that you’re sharing it with others who understand every step of the journey it takes to do the impossible.
To learn more about ability groups and see sample training schedules, check out the Honolulu Marathon Clinic’s website: https://
The Little Things
Week four brings the completion of your first month of training to be, not just a runner, but a marathon runner. We continue to get invaluable advice and gain understanding about what’s happening to our bodies as we train. Dr. Scaff literally starts from the ground up when he shares his experience and incites with the group, as he did with his talk about choosing a pair of running feet, on Sunday. He showed us what real feet should look like if they have been allowed to grow naturally, unbound by commonly accepted footwear such as shoes. Who’d have thought that it made such a difference in our lives. You can read up on this topic in Chapter 19 of Dr. Scaff’s book:
People who grew up in Hawaii need to be grateful that our feet were allowed to grow freely and we could run around barefoot or in slippers, because we didn’t have to cover up to protect our feet from snow. Hawaii’s gift to her children is that we instinctively knew what sports experts try to explain to elite athletes everyday, the lighter your feet the faster you run. The first thing a local kid who was about to race in the playground would do is kick off his shoes and line up. Shoes were bulky and cumbersome, so they got tossed the moment speed was needed. It didn’t matter what brand of shoe you had, the barefoot kid had the edge.
A different strategy was used when you wore slippers. While local kids had the skill to run in slippers for a casual jog, when a sprint was required and you needed to be serious, the slippers came off. However, they weren’t tossed to the side, they were slipped over your hands, palm to sole, the strap between your index and middle finger. Now you had aerodynamics on your side as the spoiler-like effect would create a wind vortex to pull you through the distance at lightening speed. But, it was really because you didn’t want to lose your slippers or have to go back for them after the race.
Be happy if you were blessed to grow up with such unbound freedom. Your running is better for it, our feet are healthier for it, and you have the wondrous talent of being able to pick up dirty tissues off the ground and throw them away in the trash using your toes instead of your hands.
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
It was a great running day with clouds and rain. The Pink Group was joined by new members- Lena, Sherwin, Deandre, and Maile (former Black Group leader).
The group ran our first 8-miler today, to the gas station and back. For the month of April, Pinks will meet at the Clinic at 7:30 a.m., listen to Dr. Scaff’s talk, then run 8 miles.
Next Sunday, we will do the same as today-meet at 7:30 a.m. at Clinic, run 8 miles to the gas station and back.
Homework runs:
Run 2-3 one-hour runs on weekdays. Make sure to take a rest day between long runs.
Hope to see you all next week!
Happy Running!
Silver Group (10:30 – 11 minutes per mile)
By Carl Silva
The Silver Group is shrinking as runners find their comfort zone with other groups. 14 runners, including Jerome, Gene, Steph, Melanie, Derick, Ben, Mike, Tiffany, Steve, Randy, Liz, Carl, and two more whose names I will learn, ran 6+ miles in just over an hour at an average pace of 10:53 minutes per mile.
The Silvers headed up Diamond Head Road to 22nd Avenue, down to Kilauea Park for a water stop then returned back home via Elepaio, Kahala Ave., and Diamond Head Road. A few of the runners even did a Marathon Finish to celebrate the end of the month with a run up Kalakaua Avenue to the statue of Queen Kapiolani, where the finish line is located during the big race.
We discussed carrying emergency information such as ID and a medical insurance card. You can also place information on your cell phone that someone can access even if the phone is locked so they can call an emergency contact or 911.
Special thanks for the Gatorade and delicious snacks, including sandwiches and chips, provided by Silver Group Leader Lynnae and Group Member Cody. We missed you on the road but were happy to see you at the table.
Upcoming:
April 7, 2019: 6-mile run with the Shoe Talk at Running Room incorporated into the route.
April 14, 2019: NO CLINIC (Hapalua will be taking place)
April 21, 2019: 7-miles.
Blue Group (12:30 minutes per mile pace)
By Val Ogi
There were 16 in the Blue Group on a beautiful Sunday morning as we did 4.2 miles around Diamond Head. We were blessed to have some showers to cool us down, too. We were commenting how it rarely rains in Waikiki/Diamond Head area. It was a good opportunity to mention that we meet, rain or shine because we never know what weather we will have on Marathon day.
Next Sunday we will do a shorter run so that we can make it over to the Running Room for the second shoe talk by 9 a.m.
Golden 14s (14 minutes per mile pace)
By Dean Takashige
We have completed Week #4, and the topic of the day was running FEET.
Basically our feet are constantly changing and adapting from the time we are born. Influenced by the type of footwear or lack there of, as in barefoot, like when we were kids growing up in the islands. Now, as we run more and more, our feet will continue to adapt and may get larger, but the important point is we need to get a pair of running shoes to match our running style.
Every year we have a shoe talk at the Running Room to provide us with information to assist in choosing your correct pair of running shoes and socks. Today was the shoe talk for the Beginners groups.
It started to rain a little during our run, and YES we do run in the rain. Despite what some may think, it is important to learn to run in the rain. So, besides getting wet, there are a few things to think about when running in wet conditions.
- Never run on the painted lines of a crosswalk, it is very slippery.
- Never run on metal or plastic manhole covers.
- Unless you are planning to buy a water proof case for your phone ( like I am planning to do) always carry a ziplock or two to keep your electronics dry.
Now that your shoes are wet from the rain, you need to dry them out.
First remove your inserts and stuff your shoes with wadded up balls of newspaper. Change the paper once a day if it is very soaked or once every couple days till dried out. Best not to leave them in the sun. Don’t wash then in the washer and never put them in the dryer or you will be buying another pair real soon.
We start a new month next Sunday, and our route will change. We will still be running 4 miles but we are adding a hill. We will be running to Triangle park and back to Kapiolani park.
Keep up with your homework, 1 hour 2 times during the week with a day of rest between runs.
See you next week.
Green 15s (15 minutes per mile pace)
By Lou Crompton
I’m sure many attendees at the Shoe Talk heeded Doc’s advice to buy a pair of shoes after a long run or at night. Lots of lookers this morning, but didn’t see any shoe buyers.
Green Team had 20 in the corral before the hike over to visit with Gaston from 9-10. Very good presentation [as usual], folks surely will be back to buy. His policy on returns is excellent. Other place[s] may offer a discount, but their policy is when you buy at a discount there is NO return. Buy another pair of shoes, sucker. It’s not that way at Running Room on Kapahulu.
Thanks to the lovely Miss Lee for the assortment of refreshments. The only sad thing is – many beginners didn’t get back in time to partake; she had to leave about 1015.
Great to see some little green ones from last year back this time with family or friends – like Heather & Lee. See you all next week
Next week – Diamond Head loop?