Sunday Long Run Oct 23 Boca 30K

Aloha!

The Long Run on Sunday is the Boca Hawaii 30K 5 am at Kapiolani Park.

Plan to arrive at the Waikiki Shell parking lot between 3:45 and 4 am. We will have a canopy tent set up near the finish line along Kalakaua Ave.

You can check in, relax, and leave any extra gear. That will leave you plenty of time to run or walk a warm up and stretch/ drills.

Info: https://mprrc.com/schedule/

Map: https://808racehawaii.com/races/boca-hawaii-30k/

If you are not participating in the race, come out and cheer on the runners and do an alternate run nearby.

Saturday

Packet pick up at Boca Hawaii on Cooke St. from 12-5 pm.

Relax. Stay off your feet. Hydrate with water and electrolytes. Carbo load with plenty of grains, beans, veggies, and fruits.

I usually make my last meal a big one, about 4 or 5 pm. This leaves plenty of time for your food to digest before the morning.

If you’re hungry in the evening, then juices, or liquid meal replacements are a good choice.

Prepare everything for the race. Shoes, socks, compression shorts, shorts, shirt, race number, hat, sunglasses, sunscreen, change of clothes.

What if it rains? Or it’s cool? Do you have something to keep you warm before the start that you can take off?

Sunday

Wake up early. If you want to hydrate – do it right away. I usually don’t eat anything. If you are used to eating something – then make it light. Like half a bagel, or a small banana. Caffeinate if you are accustomed to it.

I try to use the restroom for the last time before I leave home. I don’t like to wait in line for portables. If you need to walk or jog around before you leave, that might get things going.

The best method is to get dropped off. However, if you get there early enough – parking will be easy to find. Check in to our tent.

Warm up 30 to 40 minutes before the start. Stretch or do some light drills 10 to 15 minutes before. I eat a gel and/ or drink something like coconut water 5 to 10 minutes before the start.

Be at the start line 5 minutes before and be ready.

Race Strategy

I bring a small disposable bottle with coconut water or calorie drink to sip on until the first aid station. Drop the empty bottle in the trash there. This helps keep you ahead of the curve when it comes to calories and hydration.

Break the run into 3 or 4 sections. In this case establish your pace for the first 10K. Maintain the same pace for the second 10K. And then, if you are feeling good, then pick up the pace slightly – 5 to 10 seconds per mile on the last 10K.

Take in 100 calories every 20 minutes, and hydrate at every aid station. I usually walk through them and take one water at the beginning and a gatorade at the end. You won’t really lose any time by walking and it will give your legs a nice break. Or, if you really want to – then practice taking in aid while on the run. Try to squeeze the cup near the top to keep it from splashing all over. If it’s really hot then an extra water can go down the back of your neck and shoulders. 

When you cross the line, look up and throw your arms in the air. Look good for that finish line photo!

After the run – hydrate and refuel. Your muscles are like sponges for the first 20 minutes. Feed them something healthy to recover. Walk or jog. Stretch a little. And, jump in the water or relax.

Good luck! Have fun!!

Questions?? Call or text Coach Kawika 808-462-1313

Friday Night Fireworks Run 6 pm at Magic Island. 7 pm potluck and 7:45 fireworks!!
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