Sunday Long Run (Nov 6) 6 am Kapiolani Park bandstand

Aloha!

Sunday we will be running our second longest run for Honolulu Marathon training.

Please meet us at 5:45 to 5:50 am at the Kapiolani Park bandstand for a 18 to 21 mile Long Run out to Hawaii Kai and back along the marathon route. There is plenty of free parking in the Kapiolani Park/ Waikiki Shell parking lot.

We take off at 6 am.

If you are running your first marathon, or have some kind of a minor ache or pain – I suggest you run 18.5 miles to the Maunalua Bay parking lot and back. Experienced marathon runners can run the full 21 miles around the Hawaii Kai loop and back. If you are not sure how far to run – please check with Coach Kawika.

Route Map: https://goo.gl/maps/53YxaHVf5SfQjBpF6

(Note: ignore the section on Malia St. in Kahala. Run on the H1 on ramp instead. It’s a google map thing.)

Prepare

Get ready the day before. Eat and hydrate the same as you would for the marathon. Rest and stay off your feet. 

Get your clothing, shoes, safety items, and drinks/gels ready. Towel and change of clothes for after. Set TWO alarms.

During

Please bring water, calorie drinks, and/or gels, bars, ect with you and practice taking in calories and staying hydrated.

I suggest 100 calories every 20 minutes with something to drink.

Wear sun protection and/or sunscreen, and brightly colored clothing and/or flashers. Sunrise is at 6:37 am.

There are several parks and beach parks with restrooms and water fountains on the way, along with the Catholic Church on Kalanianaole Hwy. 

Not to mention gas stations/ and convenience stores. Make sure you stay hydrated!

After

Bring something to eat and drink in a cooler. Your muscles are like sponges for 20 minutes afterwards. Feed them something nutritious to recover faster.

Stretch lightly, and you can jump in the ocean to cool off. 

Distances (with turnaround point):

5 miles – Ft. Ruger (Triangle) Park

7.5 – Waialae Beach Park

8.5 – Aloha Gas Station – Kahala

12 – Wailupe Beach Park

15 – Kawaikui Beach Park

18.5 – Maunalua Bay parking lot

21 – Hawaii Kai loop

If you are not running the marathon and would like to join us for some company – then turn around at any point according to your own personal training schedule.

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

HRP Training Schedule

(11/6) Sunday Long Run: 6 am at Kapiolani Park bandstand. 18 to 21 miles to Hawaii Kai and back. Meet up 10 – 15 minutes early to prepare for the run.
(11/7) Monday Morning Training Run 6:30 am at Kaimana Beach Park. Start the week off on the right foot with a run around the park or Diamond Head.
(11/8) TNT: Tuesday Night Training 6 pm at Ala Moana Beach Park. Explosive workout! Meet near lifeguard tower 1E and the Magic Island parking lot. 2 x 1 mile repeats.
(11/10) ThursdayQK Run Club 6 pm at the Queen Kapiolani Hotel. Meet us in the main lobby for a steady paced tempo run around the Park or Diamond Head. Drills are at the Queen statue. Choose from 2 to 4.5 miles. Park at the Kapiolani Park/Waikiki Shell and jog/walk over for a warm up.
(11/11) Friday Night Fireworks Run 6 pm Food, Fun, Fireworks! Look for our canopy tent on the Magic Island shoreline facing Waikiki. Walk or run. Potluck gathering afterwards. 7:45 pm fireworks.
(11/12) Saturday Kapiolani Park 5K Run: 7 am at the bandstand. Run for time, or run/walk for fun! Course is 1&1/2 times around the park.
******* starting next week (11/19) a New Saturday Run: 7 am at Geiger Park in Ewa Beach
(11/13) Sunday Long Run: 5:30 am at Kapiolani Park bandstand. Val Nolasco Half Marathon (13.1 miles)
Race info: https://808racehawaii.com/races/running-room-val/

Future Marathon Training – Sunday Long Run Schedule:

https://docs.google.com/spreadsheets/d/1HvSONm94Kmyj2oeZnfqEr5IgxlhiS7Q57lGF7GIgC0U/edit?usp=sharing

HRP T-shirts

HRP Zazzle store: https://www.zazzle.com/store/hrp_online_store

~ photo: Kapiolani Park 5K every Saturday morning 7 am at the bandstand

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