Racers

• • • Copy the following long phone number into your telephone’s contact list.  Name it “BC Endurance Workouts.”  +13462487799,,87875359367# (use the Pause key for comas on an iPhone).
    • If prompted, the  meeting ID is 878 7535 9367 and the password is BC
    • Text Brian if you have trouble getting through to the meeting: 808-391-8598.
    • During the meeting, I will talk about the 9-week program schedule and the 2-week enrollment period that starts with an in-person workout on Thursday, Junuary 5, 2023.  Here are some details:

The 9-week Program addresses the needs of beginner athletes (whether runners, joggers, or walkers) who want to develop their racing skills in a non-competitive, supportive group environment, with expert coaching and teaching.  

The training is primarily a beginner educational program.  Athletes join as beginners and leave as intermediates.  Other athletes who have already attained the intermediate or advanced racer levels are admitted at no cost if willing to act as group leaders and mentors to the beginners.  

• • • Three scheduled races enable beginners to practice basic training and racing skills, such as how to run up and down hills to build leg strength, or how to do tempo intervals to build the ability to sustain race pace comfortably for most of your racing distance.  
    • Special attention will be given also to preparing mentally for races: reducing anxiety and increasing your race-day-level capacity for exertion, i.e., abundant energy.
    • The three practice races include: the Harold Chapson 8K, the Johnny Fareber 10K, and the King’s Runner 10K. 
    • This program is a prerequisite for entering one of the subsequent BC Endurance racer trainings: the half-marathon training to follow in the Spring (March through May) and the marathon training in the Fall (Aug to Dec), with a once-a-week trail training in between.

The Workouts.  All program workouts prepare beginners (whether runners, joggers, or walkers) mentally and physically for the rigors of competitive racing, whether you want to be competitive with others or only with yourself.

• • • Athletes meet in person for the first two-week enrollment period (six workouts).  Thereafter, you’ll train three times a week (once on Saturday mornings in person; and twice on weeknight conference calls).
    • You may train by yourself from your home or work place on the weeknights, or you may organize a support group to train with, while you listen to the coach give instructions or lead discussions through your blue-tooth-enabled cell phone.  
    • All workouts are recorded on Zoom audio for playback should you have to miss a workout and wish to keep up with the group on your own time.  In any case, the group provides the discipline for regular and fruitful training and a fit and healthy lifestyle.

The Schedule.  Scheduling is our way of gathering a group that becomes a team for support and disciplined training purposes.  Please see about clearing your schedule for the entire training.  There is no time for slacking, as the program builds progressively.

• • • The 2-week enrollment period for the 9-week program begins the first week of January.  You’re expected to come to every workout as an enrollment condition.  We teach the basics, starting at an easy level so you don’t hurt yourself at the outset.  
    • Workout time slots.  Tuesday and Thursday at 6:00 p.m. to 7:00 p.m. and Saturday 7:30 a.m. to 9:30 a.m.

Welcome the New Year by resolving to train all year with BC Endurance.

Fill out the pre-program questionnaire to provide information about yourself and your qualifications to do this excellent training program.

Tuition (links to pay)

$225 Full Payment
$50 non-refundable deposit to start.
$175 Balance Payment due after the two-week enrollment period.  Payments in two monthly instalments are okay.

The 2023 Honolulu Marathon Training will prepare intermediate and advanced racer-level athletes for the 51th Honolulu Marathon  – Date TBD

(All dates below will be updated with the 2023 training dates soon)

The Program

You’ll build advanced racer skills and habits (see “15 things you’ll learn” below), including five marathon abilities: stamina, power, tempo, speed, and endurance. 

• The 17-week program starts the week of August 14, 2022 and ends on December 11, 2022, followed by a gala party to celebrate your accomplishment.
• Our Promise.  You’ll complete the Honolulu Marathon enjoyably and competently, with expert guidance and friendly group support.

The Workouts

All workouts are facilitated by Brian Clarke, who has directed this annual marathon training since 1979.

• Weekend Workouts (In-person Sundays).  In runner, jogger, or walker groups. Train with others of your ability so nobody gets left behind.
• Plus two weeknight workouts per week, conveniently leaving from your home or work place while you train by yourself and listen to Brian on your phone.  
• (Alternately) organize a support group with which to train twice a week, while also listening to Brian as he directs the workout and discusses pertinent racing issues.
• Weeknight workouts employ a very-slow warm-up, followed by limbering-up exercises, before continuing with relaxed hills or comfortable tempo intervals.

The Schedule

Scheduling is our way of gathering a group that becomes a team for support and disciplined training purposes.  Please see about clearing your schedule for the entire 17-week training.  There is no time for slacking, as the program builds progressively.

• The two-week, enrollment period begins the week of August 14, 2022.  You’re expected to attend all six workouts as an enrollment condition.  We teach the basics cumulatively, starting at an easy level so you don’t hurt yourself at the outset. 
• Workout time slots.  Tuesday and Thursday at 5:30 p.m. to 7:00 p.m. (via telephone conference call) and Sunday 7:30 a.m. to 9:30 a.m. (in person at a location specified in the announcements).

Fill out the pre-program questionnaire.

Fifteen things you’ll learn in this excellent training and education program.

1. Build five racing abilities, by the rules.
2. Strengthen your core muscles for faster running.
3. Learn correct posture for power and efficiency.
4. Use meditative practices to expand your capacity.
5. Discover training routes for ability-building purposes.
6. Deal with the feeling side of training and racing.
7. Limber up for exertion using movement stretching.
8. Correct postural defects and muscle imbalances.
9. Purchase the right shoes for training and racing.
10. Deal with injury and rehabilitation from injury.
11. Measure heart rate, breathing, power, tempo, intensity.
12. Run, jog, or walk up and downhill enjoyably.
13. Handle flat, hilly, and multi-turn racing courses.
14. Pace a race correctly for best performance.
15. Prepare mentally to do a great race every time.

Tuition

$375 full Payment
$100 non-refundable deposit to start.
$275 Balance Payment is due after the two-week enrollment period.  Payments in two monthly installments are okay.