The Gold Star program is a way for BC Endurance athletes to focus on the objectives that we consider important for long-term health and fitness. The BC Endurance program is so rich in detail that you may not be able to do everything available to you during a single year. Nonetheless, we want you to know about all the benefits included in your membership.

The annual BC Endurance health and fitness program consists of three distinct pillars that build upon and complement one another during a training year: 

1) Training, ideally consisting of three weekly workouts. 

2) Education, with courses in running education and life skills. 

3) Community, fostering friendships based on health and fitness activities.

The Annual Training Program. The primary purpose of the annual training program is to increase long distance racing fitness, safely and progressively. During the year-round training process, BC Endurance athletes also gain the knowledge and experience necessary to progress from beginner to intermediate to advanced levels.

In-Person Workouts. Our training program takes the form of 150 expertly supervised, in-person workouts per year. Similar workouts occur weekly in West O‘ahu, Central O‘ahu, Windward O‘ahu, and downtown Honolulu. 

Membership Plans. Members may attend these workouts according to their subscription plan (1, 2, or 3 workouts per week). A description of the subscription process can be found here.

Written Training Schedule. The schedule for the current training program can be found on the main menu under Members > Information Packet. An off-day workout schedule is included with this posted schedule. 

Annual Training Phases: There are four phases to the annual training program, which build race capacity progressively, starting in May and culminating with peak conditioning for races during the months of March and April.

1. 1. Base Building (May-Aug). During this 13-week phase, athletes build a weekly mileage base in anticipation of the marathon training that begins in mid-August. Base building includes long weekend trail runs, which are listed and described under Training > Base Building on the main menu. 
   2. Marathon Training (Aug-Dec). During this 17-week training phase, athletes build five racing abilities: stamina, power, tempo, speed, and endurance. The goal is to finish the Honolulu Marathon without a crashing slowdown. The program is described under Training > Mile-to-Marathon on the main menu.
   3. Sharpening (Jan-Apr). During this 14-week training phase, BC athletes shorten their workouts but run them faster to prepare for four medium-distance races. Those races are described under Training > Sharpening on the main menu. 
   4. Recovery. During the last two weeks of December and the last two weeks in April, BC athletes do only easy-to-moderate workouts to take a break from hard training, heal insipient injury, and begin focusing on another program phase. 

Kupuna (Seniors). An adjunct basic fitness program is available to non-athletes with little or no recent fitness training background. Participants meet on weeknights at the same locations as the more advanced athletes. Basic fitness activities consist of slow walking, short distances, and gentle movement stretching.

The Annual Education Program. The purpose of the annual education program is to develop the skills and knowledge BC Endurance athletes need in order to train without the direct supervision of a coach or group leader. As a result, a pandemic can’t shut us down.

During the following courses, students inquire into perennial training and racing problems, such as how to prevent injuries, how to build racing ability, and how to prepare mentally to perform well. Thus, the program is more than just doing workouts.

Course Offerings. Education takes the form of various in-person and online courses, available to all members through the BC Endurance website (see the Members menu > Group Courses, and > Online Courses). 

• • Limber Up (May-Aug). This course introduces students to gentle movement stretching, so they can gain and maintain a pain-free, full range of motion.
  • Sensible Eating (May-Aug). An inquiry into sensible weight management, as well as effective energy augmentation for life and training purposes.
  • Handling Injuries (May-Aug). A case study that teaches BC athletes how to prevent and rehabilitate injuries, so they know how to train without pain.
  • The Hard-Easy System (Aug-Dec). An inquiry into four perennial training and racing problems, so our athletes know how to solve them in their training.
  • Conversations on the Hard-Easy System (Aug-Dec). A case study from the perspective of an intermediate-level runner who is learning the competitive game.
  • The Do’s and Don’ts of Hill Training (Aug-Dec). The course explains how to build leg strength in the hills, enjoyably, correctly, and without pain or discomfort.
  • The Seven Habits (Jan-Apr). This course is like Steven Covey’s classic book, with a novel conceptual approach that’s more appropriate for fitness athletes.
  • The Racing Mind (Jan-Apr). BC athletes study and contrast their race-related thoughts and attitudes with those common to elite, competitive racers.

Other Educational Opportunities:

• Pre- and Post-workout Zoom Meetings. While athletes drive to and from workouts, Brian talks about how to do the workout. Later, athletes debrief from their workout by sharing what they learned and whether they achieved their training goals. 
• Workout Diary. Athletes record information about their workouts in a log that captures their hard-easy training experience. Pace and heart rate data reveal changes in ability between workouts as well as the onset of fatigue within workouts. The diary form can be accessed under Members > Training > Forms.
• Brian’s Blog. The blog (main menu) contains more than 50 articles on a range of topics: training, racing, marathon, pacing, ability, posture, stretching, Zen and meditation. Brian’s Blog is a gold mine of knowledge accrued during a 50-year teaching and coaching career. It has direct application to every race and workout.

The BC Endurance Community. We are friends enjoying fitness exercise with like-minded friends. Our goals are generally long-term health and fitness oriented. We are less concerned with the fastest competitive performance than with longevity in the sport.

The Warm-up Walk. The first activity of every workout is a 10-minute walking warm-up for all who are attending, including the fastest and slowest athletes in the training. The warm-up is an opportunity to mix socially during a workout.

Workouts in Ability Groups. Everyone has a buddy during workouts, so nobody gets left behind. Groups and buddies are organized by ability (runner, jogger, walker), so no one is held up or forced to keep up during workouts.

The BC Events Calendar. Time and location details for every BC Endurance event are listed on the main menu under Calendar. This is where you’ll find essential meeting information when you need it immediately.

Weekly Announcements. This is like a weekly newsletter pertaining to our athletes, our training program and educational offerings. Announcements are published online through the main menu under Members > Announcements. 

Workout Recordings. Recordings of discussions on important training and racing topics are excerpted from Zoom meetings and posted for athletes to review and learn from. 

Zoom (Audio) Meetings. The training community is invited to participate in two Zoom audio meetings before and after the weeknight workouts. 

• • The pre-workout meeting is scheduled from 5:00 to 5:25 p.m. while athletes are driving to the workout in their cars. Brian or an assistant will share weekly announcements, set the context for the workout, and interview athletes about their training and racing experience.
  • Similarly, the post-workout meeting takes place during the 30 minutes after the scheduled workout while athletes are driving home from the workout. The purpose of this meeting is to debrief from the workout and to discuss pertinent aspects of blog articles or current course material.

Photo Galleries. Photos of BC workouts and other events are contributed and posted by the photo team on the Galleries page under Community. Photos are one way we share our experience with co-workers, family, and one another.

Testimonials. Our community features our athletes on the Testimonials page under Community. That’s where we learn in depth about one another and ourselves personally, through our stories, goals, concerns, and challenges.

Social Media (SM). We have a SM presence on Instagram and Face Book. We use SM to share blog articles, photos, and experiences with our non-BC friends, thereby increasing the number of people who appreciate our fitness experience.

Leadership. As your experience grows, you’ll have opportunities to share your expertise by becoming a group leader, mentor, or location director. Teaching, supporting, and orienting newcomers is one of our highest community priorities.

Committees. Along with benefits come duties. Thus, several standing committees (enrollment, social, shirts, education) do some of the necessary non-training-related work of putting on our year-round BC Endurance program.

BC Endurance athletes can accumulate stars for themselves and their group as they achieve important program goals and milestones. 

Our method of recording achievements is the Gold Star form. Whenever you achieve one of the following standards, you record it on the form (under Members > Forms). You’ll be automatically given the corresponding number of stars, which you’ll accumulate for your personal record and that of your ability group.

This is an honor system, as nobody will be keeping close track of specific achievements. We will acknowledge your accumulation of stars at various times during the training year. 

Weekly Workouts. The program provides three organized workouts per week, year-round. Athletes may attend scheduled, in-person workouts with a BC group, or they can do a 60-minute (minimum) workout by themselves. The gold star standards are as follows:

• Three consecutive BC workouts: 4 Stars
• Two BC workouts plus one 60-minute workout on your own during a single week: 3 Stars
• One BC workout per week, plus two 60-minute workouts on your own during a single week. 2 Stars

Monthly Workouts. BC athletes are expected to train twelve times a month (three times a week) in a BC group or individually on their own.

The gold star standards are as follows:

• Twelve workouts per month with a BC group: 3 Stars
• Ten 60-minute workouts a month (minimum) in a group or on your own: 1 Star

Off-Day Workouts. The off-day schedule calls for three off-day workouts per week (one rest day without training). Workouts can be 30, 40, or 50 minutes long.

The gold star standards are as follows:

• Twelve (30-minute minimum) off-day workouts per month: 3 Stars
• Ten (30-minute minimum) off-day workouts per month: 2 Stars

Annual Training Program. The annual BC Endurance training program consists of three major training phases: 1) Base-building (May-Aug), 2) Marathoning (Aug-Dec), 3) Sharpening (Jan-Apr).

The gold star standards are as follows:

• Registering and attending all three phases of an annual package: 5 Stars
• Registering and attending all three phases during a two-year period: 10 Stars
• Continuous years in the training: 1, 2-4, 5-7, 8-10, 10-14, 15-19, 20+. One star for every increment.

Scheduled Races. The marathon and sharpening phases of the annual training program each have several scheduled races.

The gold star standards are as follows:

• Finishing every race in the marathon or sharpening phase: 5 Stars
• Finishing all but one race in the marathon or sharpening phase: 3 Stars
• Finishing the two practice races during the marathon training phase: 4 Stars
• Finishing the marathon at the cruising level: 2 Stars
• Finishing the marathon without a crashing slowdown: 1 Star
• Using a BC marathon pacing plan to pace the marathon: 1 Star

Colds and Injuries. Athletes are prohibited from coming to BC workouts with cold or hay fever symptoms. Athletes should do rehabilitation workouts (with the group or on their own) when they are injured. In either case, athletes miss training while sick or injured.

The gold star standards are as follows:

• Not missing any workouts due to colds or injuries during a training phase: 5 Stars
• Missing not more than 5 workouts due to colds during a training phase: 2 Stars
• Doing daily rehabilitation workouts, instead of doing nothing while injured: 2 Stars

Workout Diary and Interval Log. The BC workout diary is available online for recording information about your workouts in the group or on your own. The interval log is currently available as a form on each athlete’s smart phone.

The gold star standards are as follows:

• Having a HR and GPS monitor on your wrist during every workout in a week: 1 Star.
• Using a HR and GPS monitor during every workout in a month: 3 Stars
• Filling out the workout diary during a month of training: 3 Stars
• Determining your proficiency in yards per heartbeat once a week: 2 Stars.

Fitness Level. Each athlete in BC Endurance trainings falls into one of the following fitness categories, as determined by their performance in one of our program races.

The gold star standards are as follows:

• Fitness Walkers. Finish one or more of our scheduled races at 20+ minutes per mile: 3 Stars
• Walkers. Finish one or more of our scheduled races without jogging at 17-20 minutes per mile: 3 Stars
• Walker-Joggers. Walk the first part of one of our scheduled races, but finish the rest of it jogging, averaging 15-17 minutes per mile: 3 Stars
• Joggers. Jog one of our scheduled races without walking at 13-15 minutes per mile: 3 Stars
• Runners. Run one of our scheduled races without walking at 9-13 minutes per mile: 3 Stars
• Racers. Run one of our scheduled races without walking. 7-9 minutes per mile: 3 Stars

Marathon Recognition Awards. The gold star standards are as follows:

• First-time finishers: 5 Stars
• Oldest athlete to finish the marathon: 5 stars.
• Most marathons: 2-4, 5-7, 8-10, 10-14, 15-19, 20+. 1 Star per increment
• Fastest in the training (male/female): 3 Stars; 2 Stars for second fastest; 1 Star for third fastest.
• Fastest BC finisher in Age Division (male).
• female): less than 20, 20-29, 30-39, 40-49, 50-59, 60-69, 70-79, 80-89, 90+.
• Fastest BC athlete in age division: 3 Stars. Second fastest: 2 Stars. Third fastest: 1 Star.

Workout Attendance (by group). Athletes keep their own attendance during a month. A group score is based on the average attendance for all athletes in the group.

The gold star standards are as follows:

• Perfect (no missed workouts during a training month): 5 Stars for all group members.
• Very regular (group missed not more than 1 workout per athlete during the month): 3 Stars per athlete 
• Regular (group missed not more than 2 workouts per athlete during the month): 1 Star per athlete

Educational Courses. The gold star standards are as follows:

• Any of the group courses: 3 Stars
• Any of the stand-alone courses or one-day workshops: 2 Stars

Brian’s Blog. The gold star standards are as follows:

• Read all the articles in a single category: 3 Stars
• Read all the articles in the blog: 7 Stars

Weight Loss.  Athletes may declare a weight-loss goal (including the number of pounds in a specific time frame, e.g., 10 weeks). Note, goals cannot exceed 1 pound lost per week.

The gold star standards are as follows:

• Achieved the weight-loss goal: 3 Stars for you and everyone in your ability group.
• Achieved half of the goal: 2 Stars for you and everyone in your ability group.
• Achieved a quarter of the goal: 1 Star for you and everyone in your ability group.

 

Volunteers.  The gold star standards are as follows:

• Giving volunteer time during a training phase to further program goals: 3 Stars for you and everyone in your ability group. 
• Giving volunteer time during a training year to further program goals: 6 Stars for you and everyone in your ability group.

Workouts in Ability Groups. The gold star standards are as follows:

• Having a declared Buddy during a training phase: 3 Stars for you and everyone in your ability group.

Icons on Phone’s Home Page. Athletes have an icon short-cut on their telephone desktop for each frequently used web page. The gold star standards are as follows:

• The BC Events Calendar: 3 Stars 
• Announcements: 3 Stars
• Photo Galleries Pages: 3 Stars

Testimonials. The gold star standards are as follows:

• Being the subject of a posted testimonial: 3 Stars for the first training phase.
• Being the subject of a posted testimonial: 1 Star for each subsequent training phase.

Social Media. The gold star standards are as follows:

• Publishing a BC Endurance-related post on your social media account(s): 3 Stars 
• Forwarding/sharing a BC Endurance-related post on social media: 1 Star 

Leadership. The gold star standards are as follows:

• Being a mentor during a training phase: 3 Stars 
• Being a group leader during a training phase: 5 Stars
• Being a location director during a training phase: 7 Stars 

Committees. The gold star standards are as follows:

• Playing an active committee role during a training phase: 5 Stars for you and everyone in your ability group.

Enrollment. The gold star standards are as follows:

• Bringing a newcomer to a guest event or a workout: 2 Stars for you and everyone in your ability group.
• Having a guest officially register as a BC member: 5 Stars for you and everyone in your ability group.

Here is the link to the Gold Star Standards form where you can track your progress in the program: https://forms.fillout.com/t/sAoNasPAA9us