Nov.28-Dec.1: Info

Aloha and Happy Thanksgiving!
Great job at the long run this past Sunday – 14 miles. Two weeks to go! Stay healthy!!
(see photos below from our trainings this week)

A couple weeks ago at our training, we talked a little about superfoods, and then this past Thursday we talked about drinking water to stay hydrated. Very important for our (marathon) training, and in general for our daily life! Over half our body is water, and if we are dehydrated, we are certainly not operating very efficiently.

Darin Olien, a superfood hunter, appeared three times on Rich Roll’s podcast, talking about superfoods and water.
Here they are… (all 6 hours worth)
Take your time and listen/watch these when you have time. They go pretty deep into life forces, and I think by adding some of these superfoods, and random ideas to your life – you will be the better for it.
Bottom line recommendation from Darin, drink distilled or reverse osmosis water, with a pinch of pink Himalayan salt for minerals. I’ve tried it recently, and really like the way it makes me feel. And, it tastes great.
For a further look into water, here are 14 secrets he talks about on his website:

How much water should you drink a day?
The short answer is men should drink 6 to 11,women should drink 4 to 7 cups (8 oz.) a day, (and kids in proportion to their age/size).
How did Dr. Greger arrive at this recommendation?
Watch his video:

So, the challenge this week, is to drink more water daily!
Carry a hydroflask around with you throughout the day and drink from it often. Drinking something like tea counts toward this total. But sugary drinks or alcohol do not! Plastic bottles are not advised due to leaching and toxicity.

Let’s add this challenge to last weeks… which was movement. Squatting every hour to increase flexibility, or reaching and squatting if you work at a desk every hour to activate your immunity system.

Our training schedule for this holiday week:
Tuesday (11/26) 6 pm at the Ala Moana Beach Park for a shorter interval run. Meet us near lifeguard tower 1E and the restrooms.
Thursday (11/28) Happy Thanksgiving! NO QK Run Club tonight.
There are several run opportunities…
Holiday Marathons in Hawaii: Thanksgiving, 7 am at Kapiolani Park. Meet at the canopy tent near the bandstand and Queen Kapiolani statue.Free. Choose distances from Keiki Marathon (2.62 miles) to a full distance Marathon.
For more information, please go here:
Turkey Trot this year has been modified. In place of the traditional 10 mile guess your time, they will have 2 mile, 4 mile, and 8 mile routes.
For more information, or to register:
Homeward Bound 5K, 6 am Manoa Valley District Park, to benefit the homeless programs of IHS.
For more information, or to register:…/11th-annual-homeward-bound-fun-run
Friday (11/29) optional social run 6 pm Friday Night Fireworks run, meet near the Barefoot Beach Cafe/ Kapiolani Park.
Sunday (12/01) 7 am Ala Moana Beach Park, meet near lifeguard tower 1E and the restrooms for an 8 mile long run on the first part of the marathon course – downtown, to Kapiolani Park and back.
Happy Running,
Coach Kawika

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