Sunday Long Run Oct. 16 to Makapu’u Lighthouse

Aloha!

The Sunday Long Run will take place from Koko Marina Shopping Center to the Makapu’u Lighthouse trail and back.

Meet up 6:30 am at Koko Marina in front of the Jamba Juice. (It’s a great place to finish up.)

Carpool from the Magic Island Parking lot. Meet us there at 5:45 am so we can split up into cars and leave no later than 6 am.

Route: https://goo.gl/maps/M6Q2TbiCCFnKFvzs6

2 mile add on (roundtrip) IF NEEDED:https://goo.gl/maps/HgVe2eCQHqC99rLc9

There is water and restrooms available at the Kamiloiki Elementary School park going up Heartbreak Hill on Hawaii Kai Dr. on the way out and back.

Of course you can do an out and back of any distance, however here are some suggestions:

Distances (roundtrip) from Koko Marina:

4 miles: Kamiloiki Elementary School

7.5 miles: Kealahou Street and Kalanianaole Hwy.

11 miles: Makapuu Lighthouse trail parking lot

13 mile: Top of the Lighthouse trail

15 mile: possible add on, on the way back. Turn right on Lunalilo Home Road at the Skate Park and go up to Kamiloiki Neighborhood park, then back.

Last time we did this I think there was a discrepancy in mileage. We ended up running longer than planned because the google map does not show the entire distance of the Makapuu Lighthouse trail. When you get to the top of the trail look at your GPS watch. If it’s 7.5, then go back the same route you came. If it’s 6.5, then do the 2 mile add on near the Skate Park as described above.

Please bring water and/or an electrolyte drink with you . You should be able to refill with water at the Kamiloiki Elementary School Park. There are drinking fountains in front of the restrooms. Also, bring some calories in the form of gels, bars, ect. Practice eating 100 calories every 20 minutes. Most likely it’s going to be hot and sunny. Come prepared with sunscreen, hat/visor, sunglasses, long sleeve or whatever you think is needed.

Tip to stay hydrated and get in more calories at the start of the run: 5 to 10 minutes before the start of a long run or race, drink 8 oz. of water, coconut water, calorie drink, and/or take a gel. I don’t eat or drink within 2 hours of the run, because then I would have to look for a restroom. People always ask me what I use. I suggest you use this time to experiment and find out what works best for you. However, that being said – I use Hammer Nutrition products such as Hammer GEL, HEED, and Perpetuem (for ultras).  Check at the local run, bike, and tri shops to see what they have available.

My favorite slogan: Drink and eat, early and often

Once you become dehydrated or calorie deficient, it takes a long time to recover.

Important:

If you are planning to run the King’s Runner 10K, or Hapalua Half Marathon – next spring in 2023…

The Hawaii Resident Early Entry Discount ends on Sunday Oct. 17. It’s a significant discount. So, don’t miss this opportunity and sign up Now!

Link: https://www.thehapalua.com/our-events

FYI:

For those of you familiar with Big’s Backyard Ultra… the World Team Championship is underway and taking place this weekend.

This is the format where they run a 4.167 mile loop every hour until the last person is standing. (The current record is a staggering 375 miles!)

Follow along at: https://backyardultra.com/

And, it’s worth also following the creator, Laz – on Facebook at: https://www.facebook.com/lazarus.lake.7

Any other questions… text/call Coach Kawika at 808-462-1313

QK Run Club every Thursday 6 pm at the Queen Kapiolani Hotel lobby
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