September 29, 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

October brings the longest distance training runs of the season, with 16 to 18 mile routes on the schedules. These are the runs that don’t just test your physical fitness, but your mental toughness, as well. It takes patience and the ability to control your attitude along the race, to have a good run when you’re out there for 4 or more hours.

Start your run off with a positive attitude. You may be running farther at this point than you’ve ever run in your life. Be proud of that. Just the idea that you’ve made it to this level in your training is quite an accomplishment. Rather than dread or fear the miles, enter the start with curiosity of what the last two miles will be like. You should already know that you can do 14 – 16 miles, depending on which group you’re training with. You’re also surrounded with like-minded runners and walkers who are in it with you, every step of the way. So, get into conversations with your running friends and let the miles fly by as you think about other things and let your legs do the work.

Smile when you’re out there. If you aren’t having a good time, smile anyway. Studies say it helps keep you relaxed, and even if those studies are wrong, the strange looks you get from people you pass, may be entertaining enough to take your mind off of how tired you are. Give it a try. Want to beef up you game even more? Have the people behind you carry large butterfly nets like they’re trying to catch you as you run along grinning wildly.

The point to this is that distraction can be a big help when you’re trying to tackle long distances. Your thoughts can weigh you down or lift you up during your run. So, come up with a positive plan, that includes regular running time, to cover your marathon distance, and your race will feel much better.

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

By Hao Yang

Despite many Pinks running and PRing in the Kailua 25k this morning, 8 of us ran our last 16 miles in this breezy Sunday morning.

Next Sunday is the bus run. This is the plan:
-meet at clinic at 5:30am
-run 8 miles to magic island and back
-refresh
-hop on the bus to Makapuu (bus loading at 7:15am)
-run back to clinic for 10-11 miles
-enjoy the refreshment at triangle park provided by PRRC

If you opt out of bus, then run to Waiholo and back from clinic after the early bird 8-miles.

Total mileage is 18 miles.

Please bring money ($3 for bus) for sports drink purchase, and a water bottle. Put sunscreen on and bring supplements too.

October mileage distance goal is 18 miles. You should be running your highest weekly mileage now – 30 to 40 miles weekly. Rest between long runs. If possible, do longer weekday runs, 8-plus miles each time. Stay healthy and be safe.

Hope to see you at 5:30am next Sunday!

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

By Carl Silva

While many of the Silvers were running the Kailua 25K race that occurred on the same day, four (and most times, 2) brave runners came out to do their last 16-mile route of the season.

Lynnae, Lee, Hee Young, and Tavy raced in Kailua and did the Silver Group proud.

This coming Sunday is the bus run. If you signed up, please show up. Bring $3 for bus fare. Donations are also welcome at the loadup. Loading of the bus begins at 7:15.

Baby Blues Group (12 – 12.5 minutes per mile pace)

By Russ Uchida

This past Sunday, we looked quite impressive in numbers as the Blue Group blended with the White Group to form a pastel shade of iridecent Sky Blue! We were briskly led out of the park by Val of the Blue and Erin of the White. The weather was definitely in our favor and did not leave any reason to blame the weather on exhaustion/fatigue. There were normal trade-winds coupled with overcast skies, that were followed by intermittent episodes of drizzle.

The blended group included: Miyo, Ahrunee, Steve, Robin, Elaine, Yumi, and Jen. We were fortunate and excited to see the brightly colored bike riders participating in the Century Bike ride. Bicyclists’ coned off lanes also offered a little extra security from the cars whizzing by on Kalanianaole Hwy. Speaking of which, we also encountered a bad accident where the freeway meets Kalanianaole Hwy. A late model BMW was wedged under the back of a truck. This blocked off two of three lanes and backed up traffic for a good distance on the freeway. Further down the road, it seemed like these drivers were impatient and whizzed by runners in an effort to to make up for lost time. It was definitely a day filled with energy, excitement, and sights. As good as you think you can drive and text at the same time, don’t do it….. it’s not worth it. Display some impulse control and restraint….runners and bike riders on the road deserve at least that much consideration.

Back to the run: The group made it out to Nelson’s oasis and re-hydrated. The group split with some going the 16 and some turning to 14+2 at the end segment. We would like to thank Nelson, Marsha, and Alice for being there to provide hospitality and great banter, (errr conversation)! We would also like to thank Nelson for the prior week’s solo effort, where he stayed to provide us with refreshments even though he had a birthday party to attend at mid-day. THANK YOU SO MUCH!

Shout out to those that we missed this past week due to other obligations: Elena, Jaime, Danell, Edee, and Richard.

This coming week is the bus run. Don’t forget your $3.00 bus fee, plus a few extra dollars for refreshments along the way, and remember that there is no end of run snack table on bus run days. Val indicated that more than likely she will be present to lead the blended group. Erin is not 100% sure if she will be able to make it but is sure that she will be celebrating her birthday on the next day! Happy Birthday!

The bus run route is a simple one with options to go the Safeway/Costco route on Keahole St. or go the gas station route on Hawaii Kai Drive. Both routes are part of the marathon route. We’ll leave that route decision up to the ones that lead us. Last but not least, one will find the bus run most enjoyable as you will have tailwinds most of the way, flat straightaways and only one major hill until the end. Looking forward to seeing all of you on Sunday!!!!

Until next week, homework, homework, homework!

Golden 14s (14 minutes per mile pace)

By Dean Takashige

Last Sunday of September, with 9 weeks left before the Marathon.

Everyone is doing great. This month will continue to be 14 to 16 mile Sundays, especially for the first time runners.

At this point you should just continue your homework during the week and concentrate on doing your Sunday runs comfortably.
By this time;

you should have your newest shoe that you will be using marathon day
more or less decided what you are going to wear on marathon day
make up your mind on what you will be eating and drinking along the route, nothing should be new on marathon day
if you are planning to tape your toes do it now to get used to it
plan on slowing down on at the beginning of the marathon to get comfortable running at a slower pace .

Things not to do:

Change your running pace, or move to a faster group, now is not the time to try to run faster this will only increase the chances of injury
increase you weekly homework runs. this will also increase the chances of injuries, just continue with your two times a week running schedule
If you are experiencing any discomfort or pain please have it checked or approach myself or any staff member to ask for an opinion..don’t just continue to bear the pain or it may lead to more serious injury.

This coming Sunday will be the bus run, I will ask to have the first stop for the 14s to start at Kawaikui park, where Nelson’s oasis is located. You will run out to Hawaii Kai and do the loop and return to the Park. This is approximately 14 miles.

The following Sunday there will not be a formal clinic due to the Susan B Komen run. The group will do a downtown run (the beginning leg of the marathon).

We will meet at the figure 8 parking lot next to the tennis courts at Ala Moana Beach park.

Sensei Norm will give his talk on what to expect the morning of the marathonand show everyone where we will meet before the start of the race.

Be at Kapiolani Park this Sunday by 7:15 with your $3 for the bus run and Keep up with your homework.

Green 15s (15 minutes per mile pace)

By Willard

Our fearless leader Lou is out of action, and we all hope to see him back soon.

There were three of us this morning ready to go out for a 16-mile jaunt from Kapiolani Park to Hawaii Kai Drive. We did make a few changes to Lou’s route, so we actually did 16.5 miles. All three of us took turns leading the group out and back. We did not hit our 15 minute per mile mark today, but we will make it up next week.

Thank you Nelson for the ice cold drinks and treats. Also a big thank you the the table duty crew for staying open when we walked in. We very much appreciate all you do.

Next week is our last bus run. Bring $3 and we will be boarding at 7:15.

Sweet 16s (16 minutes per mile pace)

By Annette Hayes

The parking was tight again, due to the Metric Century Bike Ride. Together with vacations during the last days of summer, the turnout for the Marathon clinic was small.

Our group headed out, under overcast skies and trade winds. The brief sprinkles were welcomed, but make no mistake, it was still hot. We made our way through the various neighborhoods, to increase our mileage. Visions of cool slices of watermelon became a reality at Nelson’s. The sweet fructose and salty snacks did much to refuel us for the trip back to the park. Thank you to Russell and Lynda for waiting for us to return. The apples and grapes were so delicious.

The bus run will be next week. We will be traveling from Makapuu back to the park. Bring your water and some carbs. This would also be a good time to make a small donation to the Marathon Clinic.

There will not be a formal clinic the following week (10/13) due to The Susan Komen run. Our group will still be meeting at 7:00AM at the first bathroom at Magic Island park. We will walk the beginning route of the Marathon.

Continue you homework and keep your muscles strong.