Honolulu Marathon Run Clinic: Week 4


It’s Week 4… one month down, and 14 more weeks until the Honolulu Marathon.
Last week we had our first full week of warm up, drills, main workout, cool down, stretching, and core.
We continue to build up our mileage. Week day workouts got a little tougher.
Think about your nutrition leading into the evening run. Eating a carbo loaded snack 2 to 3 hours before our training is optimal to give you enough energy to get through the workout without bonking.
For example: fruit smoothie with chia seeds (minerals, vitamins) and turmeric (anti-inflammatory), fresh fruit, dried fruit, applesauce, carrots and hummus, oatmeal, or sweet potatoes.
And, don’t forget to hydrate throughout the day.
Sunday we had another Expert Speaker: Gaston Ly, at the Running Room.
He talked about how the shoes we choose can help in a corrective manner with our natural foot motion.
Choose a shoe based on your previous wear pattern… not style or color.
Shoes should be replaced every 300 to 400 miles because the mid-sole will loose it’s resiliency.
That may be 6 to 7 months, however it varies with each person because of many factors. Weight, surface, if you rotate them with a second shoe, whether you use them for more than just running, ect.
Remember… if you bought shoes on Sunday, you can return or exhange them for another pair within 30 days – if they are not working out correctly.
And, if you signed in – you have two more opportunities to buy shoes before the marathon at a discount of 20%.
As we continue to work on our recovery, I want you to start keeping a sleep log.
Record how many hours of sleep you get each night, and also if you get any nap time during the day. I’ll check it weekly.
However, it’s not for me. It’s for your reference… to see if all of your hard work during the week is paying off by allowing your muscles to properly recover and get stronger.
Remember that melatonin is released during sleep and helps with cellular and muscle repair.
I also encourage you to run a little bit on your off days. 
Monday, is a great day to do recovery run/walk like the Galloway method.
Some movent helps to keep your muscles from tightening up, and flush out the toxic byproducts (a normal thing) from muscle repair.
Feeling tired and want to make it on the easy side. Walk 4 minutes and run 1 minute. Repeat for a total of 20 to 30 minutes.
Feeling good – reverse the ratio and run 4 minutes, walk 1 minute. Or, choose any ratio in between.
You can also run on Wednesday or Friday. Just take it easy.
Cross training, like yoga or cycling is fine. Just make sure not to overdo it – so it doesn’t affect the energy level for your next run.
I suggest taking Saturday off – and resting your body for the long run on Sunday.
By the way, I also coach some training runs on Monday and Friday that you might want to check out if you like running with a group.
They are free, and open to anyone.
Monday 5:30 pm is the GNC Ala Moana Run Club.
I teach Run 101 – which is a walk to run session, or the basics of running. And, Coach Tim Marr leads a group – usually some type of interval run. We meet at the GNC store on the ground level near the food court, then jog a warm up over to Magic Island for the main workout.
We finish back at the store for an electrolyte recovery drink and stretching.
Friday 6pm is a fun run, the Friday Night Fireworks Run.
It’s presented by the Mid-Pacific Road Runners Club, which is the largest running club in the state, and a member of the Road Runners Club of America.
(MPRRC is the organization that has the Marathon Readiness Series, which is organized by 808 Race.)
We meet at the far end of Magic Island on the Diamond Head side. Look for the red/yellow MPRRC canopy tent.
(I will not be there this Friday, because I’m on Kauai Fri/Sat. for the Kauai Marathon Expo.)
At 6 pm we break into different groups based on distance. You have a choice of 2, 3, 4.4, or 6.7 miles.
Afterwards, we enjoy a potluck gathering. MPRRC provides the main course – usually spaghetti, or rice and chili. You are welcome to bring a dish to share.
Fireworks start at 7:45 or 8 pm.
Here’s what this week will look like:
Tuesday (8/29): 6 pm Kapiolani Park bandstand for a hill run.
Thursday (8/31) 6 pm at Kapiolani Park bandstand for a tempo run.
Sunday (9/3): 6:30 am at the Kapiolani Park bandstand for a long run. 
This week is the 20K run at Kalaeloa. The second race of the Marathon Readiness Series.
Most of you are not signed up for this one, so – instead we will be doing a “time trial” – either 10 miles, or 20K (12.4 miles) depending on your previous long run distance.
More details coming later this week.
Good luck to everyone who registered for the 20K race. Try to run a nice even pace the whole way, and have fun with it!
It will be a good learning experience for you.
Happy Running,
Coach Kawika
Thursday tempo run at Kapiolani Park.
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Sunday long run to Manoa Valley followed by an Expert Talk about shoes by Gaston Ly, Manager of the Running Room.
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