September 15, 2019 HMC Footnotes

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.

The Little Things

It looks like rain this Sunday.  No guarantees, but the the forecast expects some wet weather this weekend.  This could be and has been the case for marathon day, so don’t dread running in the rain, prepare for it and embrace it.  Rain is a blessing in so many ways when you’re out on the road.

As a former leader (Chris from the 13s) used to say, “If it ain’t rainin’, it ain’t trainin’!”  What conditions give you a better opportunity to test yourself in Hawaii weather than a good, downpour soaking?  Not only does it keep you cool, but it gives you a whole new set of circumstances to prepare for to make you a seasoned runner.

As far as preparing for the rain, you might think that getting a disposable rain poncho or trash bag is what you need to do, but that’s not going to last you for a long distance race. It’s good to get you to the starting line, but after a while it just sticks to you and holds in heat.  Chuck it! 

What you need is a bottle of petroleum jelly.  Apply that miracle lube generously under your armpits, across your chest, between your legs, around your waist, down your backside, and even on your frontside, and on your bare feet before you put your socks and shoes on, and you don’t have to worry about the rain.  Now, you’re protected far better from the rain than someone in a poncho.  You are protecting yourself from the chafing that can start so much sooner with wet clothing than what you normally experience on a dry day’s run.  

You’ll know the men who didn’t follow this advice on marathon day.  They’ll have blood-stained shirts around their nipples.  Other people will be walking bow-legged to prevent their thighs from touching.  Some will have their arms raised from their sides because their armpits are raw. Some will just stop and refuse to move anymore, because everything is raw.  And, yes those people who ran in wet shoes and socks for miles on end with no petroleum jelly, will probably be nursing some blisters after that race, even though they had on their tried-and-true shoes they’d worn on many long training runs with no problems.  The rain will change all that.

Pick up a bottle and start trying it out.  Dr. Scaff likes to talk about having everyone dunk their feet in a bucket of water and go for a run to experience a real rain training.  Try that if you like, but I’d highly suggest the lubed feet if you do.  You may be slip sliding a bit, but that’s better than blister bleeding.

Take care and be prepared.

Pink Group (10:00 – 10:30 minutes per mile)

By Hao Yang

The Pink Group ran a total of 16 miles on this hot and humid day. We started at 6am for a run out to Magic Island and back, then we ran to the gas station and back after the talk.

Next week, again we will meet at 6am. Hao (again) and Ying will be doing table duty, so don’t wait for them.

The Group will run the same route as today-to Magic Island, around the island, back to clinic, to the gas station, and back through Farmers.

Bring supplement with you to fuel your long run. Stay healthy and hydrate well!

See you next Sunday!

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

By Carl Silva

The Silver Group got creative with their run and played “Find Lynnae.”  Which we did, soon after arriving at triangle park.  The group included Ryan, Trieu, Lee, Tall Joe, Kent, and Carl.

The weather reports did not exaggerate the conditions of the day.  It was very warm with light to no trade winds, making for a challenging 16 miles.  But, we all got out there and completed our run.  Lynnae and Tall Joe, decided to run up Baby Kilauea to get some hill training in, while the others opted out to run ahead and ensure the cars were still there and refreshments were available.  A great job was done by all.

Sept. 22: 16 mile run. Options: Meet at 5:00 to head out to Trinity Church then turn back and meet people on Waiholo at 6:30 who will head into Kapiolani Park. Those who met early will finish at their car on the return to Kahala. Those who met at 6:30 will continue to Trinity Church to get their 16 miles when they get back to their car again.

White Group (12 minutes per mile pace)

By Russ Uchida

With Leader Richard tending to table duty, Erin stepped up to do yeoman’s work and led the group through all 16 miles (Erin’s minute-per-mile pace is actually at the silver/pink pace).  She is kind in keeping to our pace.

Sunday was another hot-humid day with very little breeze.   The rest of the group included Elena, Elaine, and Jaime.

We bumped into the Blue group at Triangle Park where we tried unsuccessfully to coax Miyo to return to our group. 

Also awaiting us at the park was the Mid Pac Road Runners Club with pop-up tent, gatorade, water, snacks and a porta-pottie!  Thank you very much for your kindness.  Even though it was early in our 16 mile point, we were already quite thirsty and hungry.  Thank you MPRR club for sponsoring such a generous and desired snack spot.

After hitting Nelson’s oasis twice (going out and returning from Holy Trinity) for great, cold gatorade and unlimited snacks, we made our way back to Kapiolani Park.  When we reached Triangle Park, it was quite a welcomed surprise to still see the MPRR club tent at Triangle Park!!!!  What a great and welcomed surprise it was for the heat-weary White group members.  Thank you again for your generosity and kindness.

One of these days, we will find a camera to take pictures of the group.

Until next week, homework, homework, homework!

Blue Group (12.5 minutes per mile pace)

By Val Ogi

There were 6 of us, with me attempting  my 1st 16-miler with the group. Unfortunately the heat broke us down and we decided to turn back after Nelson’s Oasis and end up with 14 miles.

We were all happy to be back at the park and had great snacks and sandwiches from Jeff, Andy, and Rich. Thank you! 

Wonderful to have Amy join us during her work trip here only for a few days. Hope to get together when you are here for the Honolulu Marathon. We had a new gal, Aroani from Thailand who just signed up for the Honolulu Marathonlast week. Rick, Gil, and Miyo were the only regulars that came out this morning. Come on out Blues, sign up for bus run Oct 6th.

Green 15s (15 minutes per mile pace)

By Lou Crompton

Lots of info re gluten vs gluten-free today.  One tidbit omitted [and I didn’t want to ask] is why does gluten-free cost more than with gluten?  Is there another assembly line where employees pull off gluten from cereal flakes?  Well that would justify add’l cost. Sorta like the farmer saving $ by not spraying pesticide, but then charges more for organic produce.  hmmm.  I did ask a man at a farmers market locally about the organic / non-organic price difference – he didn’t opine, but said they all come from the same field ….   hmmm
 
Glad to hear the announcement that Dr Scaff is back in HNL.  With successful therapy we may get to see him again before the marathon.   Get Well doc!
 
We had 8 in the Green corral this morn… others were out of country or had visitors from out of country… everyone is busy, but everyone needs to do long distances for training.  The marathon will be 26.2 miles whether you trained or not.  We did have 1 of 2 first timers from last week return and we elevated Mia to Course Director today.  She got to pick the distance – in one pocket was a route for 14.9 miles & the other pocket had a route for 15.1 miles…  pick left or right… now everyone knows why we went 14.9 today. 

Finished with a 15.5 m/m pace.  Forecast was for 90 by noon, and weather report said it was 90, but felt like 95. It was hot and very still & quiet coming back on Kahala Ave.  Tough Love training, but Green Team will be coming back on Kahala 11-1130 on marathon day so we need to be acclimated.  We often pass Intermediate folks along Kahala on marathon day.
 
We were surprised and thankful to have not 1, not 2, but 3 refreshment spots open for us with ice cold Gatorade and salty pretzels… our benefactors today were Nelson at the oasis on our way to & from Mass, Ron & MPRRC at the triangle around 1130, and Andy back in the park before noon.  We were so glad to see you!  For staffers with table duty, remember some of the beginner groups may not be back until 1P… does make for a very long day if you have the duty and remain open for all HMC participants.  But you are really appreciated!
 
Next week schedule is 15.5 mi.  Do your homework!
 
Aloha!

Sweet 16s (16 minutes per mile pace)

By Annette Hayes

The heat definitely had a big impact on performance today.  It was a good day for practicing what we have been learning at our morning talks:  Hydrate to replace fluids lost.  Power pretzels make good snacks, replacing carbs and salt.  Pace slower in the beginning, to prevent “hitting the wall”.  

Our goal today was to do 15 miles.  We tried, but had to listen to the body.  Now is not the time to get injured. 

Homework during the week is important, to keep building muscle memory.  The daylight hours are getting shorter.  To enhance your visibility when out during the darker hours, wear lighter colored clothing and use bright lights.  
 
Thank you to the Midpac Roadrunners for setting up your refreshment station, and staying open for our return trip.  A big Mahalo to Nelson also, for waiting for us to make it to the second park (Kawaikui).  The volunteer refreshment table provided more Gatorade and snacks.  Thanks to Jeff, Andy and Richardfor providing the sandwiches and apple turnovers.  We surely were blessed today with all the caring from the seasoned runners.