Sunday (3/19) Long Run


Sunday morning (3/19) let’s meet up 6:15 am at Ala Moana Beach Park near lifeguard tower 1E for a Long Run to Manoa Falls.

Plenty of free parking in the Magic Island parking lot. Restrooms and a water fountain available.

We’ll leave at 6:30 am. 

Bring water and calories (gels, drink, bars, ect.) with you to get used to drinking and eating on the run. 

You can also test out different ones to see what works best for you. 

There are some parks on the way (or slightly out of the way) with water fountains and/or restrooms.

Remember to also bring something to eat and drink afterwards. And, a towel if you want to jump in the water to cool off.

Route map:

The plan is to run easy on the way up and then pick up the pace slightly coming back downhill.

Finish the last 5K from Punahou School strong. (Suggested: your 1/2 marathon race pace.)

If you don’t want to run the full distance, then turn around at whatever point fits your personal training plan.

Some suggestions are listed below:

Sunday Long Run Distances – roundtrip

4 miles to Makiki District Park (near Punahou St. and Wilder)

7.5 to Manoa Valley District Park (off Manoa Road)

9.5 to Rainbow Snack Shop (Manoa Trail parking lot)

11.5 to Manoa Waterfall

Also, check out our pictures from our own Shamrock 5K on Saturday (3/18) morning at Kapiolani Park.

Next Sunday (3/26) we will be in Kailua for the Windward Half Marathon & 5K.

Questions?? call/text Coach Kawika 808-462-1313


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s