Marathoners
The 2024 Mile-to-Marathon training has ended. But our weekly workouts continue with an “interim” Holiday program. You may access announcements for the holiday program on the New Year Fitness Training page (at this link).
Zoom Teleconference Call Access and Information
Please use this link to access our Zoom audio teleconference calls.
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- You can also access by dialing this number: +13462487799,,87875359367#.
- If prompted, the Meeting ID is 878 7535 9367 and the password is BC.
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Brian will post workout recordings of our Zoom audio workout sessions below by date if you need to review a workout.
Workout Recordings
Workout Wed 8-28-24
Workout Wed 9-4-24
Workout 9-9-24
Podcast Hills #01 Kelley, Donna, Shirley (9-4-24)
Podcast Hills #3 (Brian & Lisa on Flow)
Podcast Hills #2 Lisa (9-9-24)
Workout 9-11-24
Workout 9-16-24
Podcast Hills #3 (Brian & Lisa on Flow)
Podcast Hills #2 Lisa (9-9-24)
Workout 9-11-24
Workout 9-16-24
Workout 9-25-24 Wed
Workout 10-2-24
Year End Survey Form
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Click to fill out Year End Survey Form
Year-End Survey
For Brian's planning, please answer the following. Thanks!
Workout Diary Form
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Click to fill out Workout Diary
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Fitness Information Packet
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Bob's Mini Pacing Plans
Our teammate, Bob Lew, figured a way to condense my full-page pacing plans into a smaller (mini) version that is easy to carry and reference during the marathon. You can access the plan that aligns with your ability below. Bob cautions you to check his condensed plan against my version to make sure it was copied correctly.
25-00 Mini 24-00 Mini 23-30 Mini 22-00 Mini 20-30 Mini 20-00 Mini 19-30 Mini 19-00 Mini 18-45 Mini 18-00 Mini 17-30 Mini 16-51 Mini 16-30 Mini 16-00 Mini 15-50 Mini 15-30 Mini 15-15 Mini 14-45 Mini 14-30 Mini 14-00 Mini 13-50 Mini 13-45 Mini 13-30 Mini 13-00 Mini 12-30 Mini 12-15 Mini 12-00 Mini 11-45 Mini 11-30 Mini 11-25 Mini 11-15 Mini 11-00 Mini 10-50 Mini 10-30 Mini 10-10 Mini 10-00 Mini 09-45 Mini 09-15 Mini 09-00 Mini
Honolulu Marathon Pacing Plans
17_24_00 17_25_00The following files contain separate pacing plans for the Honolulu Marathon. They are numbered as follows: the first number puts the plans in sequence from slowest to fastest. The second and third numbers are the average pace for the race. You should download the pace you think you can average for the race as a whole. Inside, the plan gives you a mile-by-mile pace in three columns: best pace, goal pace, and disaster pace.
17_23_30 17_22_00 16_20_30 16_20_00 15_19_30 15_19_00 14_18_45 14_18_00 13_17_30 12_16_51 12_16_30 12_16_00 11_15_50 11_15_30 11_15_15 11_15_00 10_14_45 10_14_30 10_14_00 09_13_50 09_13_45 09_13_30 09_13_00 8_12_30 08_12_15 08_12_00 07_11_45 06_11_30 06_11_25 05_11_15 05_11_00 04_10_50 04_10_30 03_10_10 03_10_00 02_9_45 02_9_15 02_9_00
Uloha 21K Pacing Plans
Please see the list below to select an Uloha 21K pacing plan that will work for your ability.
Click to access Avg-Pace-20-00.pdf
Click to access Avg-Pace-19-30.pdf
Click to access Avg-Pace-19-00.pdf
Click to access Avg-Pace-18-30.pdf
Click to access Avg-Pace-18-00.pdf
Click to access Avg-Pace-17-30.pdf
Click to access Avg-Pace-17-00.pdf
Click to access Avg-Pace-16-30.pdf
Click to access Avg-Pace-16-00.pdf
Click to access Avg-Pace-15-30.pdf
Click to access Avg-Pace-15-00.pdf
Click to access Avg-Pace-14-30.pdf
Click to access Avg-Pace-14-00.pdf
Click to access Avg-Pace-13-30.pdf
Click to access Avg-Pace-13-00.pdf
Click to access Avg-Pace-12-30.pdf
Click to access Avg-Pace-12-00.pdf
Click to access Avg-Pace-11-30.pdf
Click to access Avg-Pace-11-00.pdf
Click to access Avg-Pace-10-30.pdf
Click to access Avg-Pace-10-00.pdf
Click to access Avg-Pace-9-30.pdf
Click to access Avg-Pace-9-00.pdf
2024 Honolulu Marathon Training Schedule
2024 Participant Contact Information
Workout Routines (before and after)
Before Weeknight Workouts: We meet for workouts in four Oahu locations. The announcements posted on our marathon home page will specify the meeting locations. You may attend workouts at the most convenient location.
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- There are restrooms at the meeting places for changing clothes and using the toilet. Please use the toilet before the stretching so you don’t delay your group from starting the workout after the stretching.
- The pre-workout routine: Directors will be at the meeting place for consultation thirty minutes before the stretching begins. On weekdays, the stretching begins at 5:30 p.m., announcements and instructions begin at 5:40, and the workout begins at 5:50. Please be present for announcements not later than 5:40 p.m.
- If you are sick. No one is allowed to train when they have cold-like or allergy symptoms, including any of the following: coughing, sneezing, fever, and running nose. Please take care of yourself by staying home instead of training. Please also call or send your director an email to explain your absence.
Weekend Workouts. The weekly announcements will give directions to the workout meeting place. Stretching begins at the starting time indicated in the program schedule (usually 6:30 a.m.). The routine for weekend workouts is essentially the same as weeknight workouts, except that we also stretch following the workout and groups often segue from the workout to nearby restaurants for breakfast.
After Workouts: Please make it your highest priority to take care of yourself.
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- Fill out the program diary in one of the binders in the black box the director brings to workouts, or do so using an online digital form.
- Towel off immediately and change from your sweaty workout clothes into warm, dry and loose fitting clothes. We find that colds are often caused by driving home in wet workout clothes.
- If you are injured, indicate it in the diary after the workout, tell your group leader and your director immediately. It’s their job to assist you in handling the injury so you can return to training quickly. Continue coming to workouts, but slow down so you experience the injury at no more than a tender level, i.e. no sharp pains.
- Begin rehydration with a carbohydrate replacement drink that you bring with you from home or work. (Try putting ice and juice, soda, or a powdered mix in a large plastic bottle, and wrap it in your towel.)
- Eat a healthful carbohydrate snack on your way home to take the edge off your hunger. Try bringing crackers and fruit in Tupperware.
You can read the same information above in PDF format at this link.
Training Equipment
Shoes
Good running or walking shoes are a must have. Light weight (thin) sox that hold their form (don’t bunch up). There is a primer on shoes and injuries in the blog section of this website.
Cell Phone
A fully-charged, blue tooth enabled cell phone to participate in live weeknight workouts.
Wireless Earbuds*
Earbuds that connect by wire to your cell phone are okay, too. Ear phones (even the noise cancelling variety) will not keep you from hearing traffic noise, but they will enable you to hear conversations on your phone over traffic noise. In most places, you’ll be on a sidewalk separated from traffic. And you’ll look both ways whenever you cross a street, right?
There are lots of alternatives and an incredible range of prices. Here are two from a reasonably reliable vendor AUKEY:
- AUKEY-EP-N5 ($60) – Noise canceling
- AUKEY-EP-T21 ($30) – Non-noise canceling (i.e. wind noise while you’re running)
* For safety’s sake, wear only one earbud while training where you can get run over.
Heart Rate Straps
There are lots of heart rate straps too. Most are worn around the mid-chest, but a few are worn on the forearm, are just as accurate, yet much more comfortable. These Scosche forearm straps work with smartphones and Garmin and Apple watches.
- Scosche Rhythm+ ($80) – Works with most running watches and smartphones.
- Scosche Rhythm24 ($100) – Works standalone (with or without a watch or phone).
GPS tracking
By far the least expensive alternative is to simply use an app on your smart phone.
More convenient, more accurate, and more expensive, are GPS watches.
- DC Rainmaker Sports Tech Buyers’ Guide – Exhaustive, unbiased reviews.
- Garmin Forerunner 45 ($200)
- Garmin Forerunner 245 ($300)
- Apple Watch 3, 4, 5, 6, SE ($200 – $500)
- and many, many others…
Flashlight
A bright, light-weight flashlight for walking or jogging in the dark. Not a must-have, unless you are afraid of tripping and falling.
A Fanny Pack
For carrying stuff: I.D., money, ear buds, face mask, pen and paper, etc.
Warm Clothes
you can layer if the weather turns blustery: light weight pants, long sleeve t-shirt, windbreaker, and a hat.
Safety Gear
Lightweight reflective vest. Small flashing/blinking lights.
Marathon Training Survival Guide
Our program goal is to prepare for the Honolulu Marathon. Please use the following information as a survival guide. These standards have evolved during the past 39 years with the experience of many runners, joggers, and walkers.
Program Workouts: Our program is based on three major workouts per week.
- You will experience most of these workouts as moderate-to-hard, meaning the workouts as a whole will be at least moderately difficult, but not killers.
- Speed is not the most important marathon ability. Most workouts will build your stamina—the ability to run for a long time at light exertion.
- In general, “long” means 90 to 120 minutes, and “light exertion” means a slow pace, with conversational breathing. Some workouts and practice races will be very long (up to four hours).
- We will use GPS monitors to manage the pace of workouts and races. It is highly recommended that you purchase a GPS monitor (see page 2 of this guide for details).
- Please be rested, injury-free, and ready to train long/slow for program workouts.
Non-Program Workouts: Though you can do the marathon by doing only the program workouts, you can make your marathon experience easier by doing short (20-to-40 minute), slow workouts on the non-program days.
- Easy Only: Please train easily on your off days. “Easy” means short and slow enough to promote regular and adequate recovery from the program workouts.
- If you miss a program workout, don’t try to make it up on an off-day. Just
do an easy run and get back on schedule with the next program workout. - Rapid Recovery: Easy workouts promote rapid recovery by forcing your body to adapt to frequent bouts of training.
- Begin with one easy run a week and increase to two or three over a period of several weeks.
The Program Injury Protocol: You can’t train effectively if you are injured. So when you are injured please follow the program protocol for injuries.
- Whenever you feel a sharp twinge of pain, back off immediately. Slow down or stop running until the pain goes away, whether in that workout or over a period of several weeks.
- Consult with your program director at the first sign of persistent injury. Call Brian at 808-391-8598 or email him at BrianCSRun@aol.com.
- Consult with the program director before going to a doctor. It’s the director’s job to get you out of the injury, and he/she will recommend consultation with a doctor if this protocol doesn’t result in rapid rehabilitation.
- Never train on an injury that causes limping (even minor limping). Change your mindset from training to rehabilitation until the injury goes away.
- Do not stay away from the training. Keep coming to the workouts so you can actively rehabilitate the injury. Some activity is always better than none.
- Do not train with your home group. Go with a group whose pace is slow enough that you experience the injury at not more than a tender level on the following scale: tender, twinge, ache, sore, severe.
- Go with the walkers. It is better to go with the walkers than to try to train “through” the injury with your usual group. Training through will make the injury worse and prolong the time to full recovery. Train under it instead.
Shoes: Shoes are by far the most important equipment in marathoning. Even seemingly minor wear or compression can cause an injury. Chances are good that you’ll have to purchase a pair during the training.
- Purchase new shoes at a reputable running shoe store, such as the Running Room on Kapahulu, Runners Route on Kapiolani, and Runners HI in Aiea and Waipio (all offer discounts to athletes in this program). They’ll let you take a 100-meter jog outside the store to try them out.
- Take your old shoes so the sales person can see how you wear them.
- If you had success with a certain model, get it again. Just make sure that the new pair feels comfortable when you take a 100-meter jog in them.
- Otherwise, expect to try on at least 6 or 7 different pairs before settling on a pair that feels perfectly comfortable and doesn’t feel clunky.
- Above all, the new shoes shouldn’t injure you when you take them out for your first run. Plan to run short and slow the first time out. If they don’t feel right, clean them and take them back immediately. Hopefully the store will let you return them for another pair. Bring the box and the receipt.
Staying Healthy: Please make it your goal to avoid getting sick during the training.
- Bring warm, dry clothes to wear after workouts. It’s okay to run in the rain, but stay out of the wind and rain after a workout. Some walkers don’t generate enough heat to stay warm on a cold day, so they should bring warm clothes to walk in.
- Back off on training at the first sign of a cold. You can make a “stress cold” go away by taking a nap, instead of working out.
- If you have a cold or allergy symptoms, don’t train at all. Stay in bed until you recover. You may lose a week of training, but you’ll bounce back much faster than if you try to train, and thereby force the cold to linger.
- Remember, colds and injuries are your body’s way of saying you need a rest. Please respond accordingly.
GPS Monitors: Pacing is the most important aspect of doing a marathon. You should be able to run within seconds of a declared pace. Having a GPS monitor will greatly facilitate the development of this skill because you’ll be able to see what your pace is as it changes from moment to moment during a run. You can acquire discounted Garmin Forerunner GPS monitors (for running) online at www.amazon.com or www.megagps.com. Cell phone GPS apps work, too, and they are not as costly as GPS monitors.
Training in a BC Endurance Group
In our training everyone runs (jogs or walks) in a group. Groups are organized by marathon ability so you can get fit and keep up easily during program workouts.
Leaders. Each group has a group leader and at least one assistant group leader.
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- The Group Leader (GL). The GL is responsible for promoting group attendance and morale, as well as implementing the director’s workout plans.
- Assistant Leaders (AL). The AL supports the group leader by knowing the workout plan and keeping the group safely on-pace and on-course.
Participants. Each participant has a role to play within the group context.
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- Veterans. Set an example by mentoring newcomers, attending regularly, and keeping program rules and standards (see below).
- Newcomers. Become assimilated into the group culture by supporting a buddy and learning from a mentor.
Ability. Each group has its unique athletic ability, i.e., your slow pace is its slow pace.
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- The Right Group. The right group is the one in which your marathon ability can grow because you do not train too hard or too easy, but just right.
- Wrong Groups. We find that trying to keep up with a group that’s too fast for you leads to discouragement, colds, injuries, and disappointing races.
Rules. We support one another to follow these rules.
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- Stay behind the pacer.
- Clear for pedestrians; watch for cars.
- Expedite restroom breaks.
- Be ready to run before the stretching.
- Change groups if called on to do so.
- Tell the leader if you leave the group.
Standards. All athletes should strive to meet the following standards:
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- Names. Know everyone’s name.
- Workouts. Come to all scheduled workouts.
- Diaries. Fill out the program diary after every workout.
- Friends. Make friends and support them however possible.
- Discipline. Learn the basic principles of our training discipline.
- Injuries. Move to a slower group (even the walkers) while injured.
- Illness. Never come to workouts with cold-like or allergy symptoms.
- Announcements. Weekly announcements are posted on our group’s page.
- Take Care. Rehydrate and change into warm, dry clothes after running.
- Pacing Plan. With your group’s assistance, develop a pacing plan for races.
- Races. Finish the practice races and the marathon without crashing.
- Pacing. Purchase and use a GPS monitor for pacing purposes.
- Racing. Do the races with a pacing plan and a GPS monitor.
You can view the information above in PDF format at this link.
Pic's Footcare Checklist
The following check list items in Alan “Pic” Picard’s Foot-Care Kit could be useful for marathoners or any other endurance athlete. None of the items will apply to everyone, and some are specific to Pic’s particular circumstances. Nonetheless, a few items might make the difference between a great race and one where you have to go back to the drawing board. Pic asserts they’ve all come in handy in his completing 45 consecutive Honolulu Marathons.
- Nail care kit. Includes 2 sizes of clippers, scissors, files, emery boards, cuticle cutter, cuticle pusher. There are kits available for under $20. Mine cost about $30. Amazon Prime has a “Yougai” set on sale for $9.99, marked down from $49.99. Unable to vouch for the quality, but it can be returned. There are YouTube videos on the purpose and use of each tool. Cotton balls and rubbing alcohol for cleaning.
- Gold Bond foot powder. Any talcum-free powder will do, even corn starch. But this works best for me. Sprinkle feet after shower and put on clean socks. Remove before bedtime. Also dust inside of dry shoes for extra friction protection and odor elimination. On shorter workouts, a light dusting may be all that’s needed instead of Vaseline.
- Vaseline. Basic go-to lube to prevent chafing for feet, underarms, groin area, nipples, anywhere there’s contact during workouts. For shorter distances, when you don’t already have blisters, this may be enough protection. Be aware it will stain socks, but it can be removed with dish soap and warm water followed by vinegar rinse before laundering.
- Coconut oil. A good moisturizer to use on clean feet to prevent cracking and drying. It can also be used for lubrication on shorter workouts.
- Dr. Scholl’s Moleskin (corn cushions). Used to pad hot spots or calluses you already have that don’t have broken skin. The corn cushion “donuts” can be taped over raised calluses, especially on tops or sides of toes. Will not stick if Vaseline or coconut oil has already been applied. There are also blister cushions to protect and heal existing blisters.
- New Skin liquid bandage, spray and brush-on. Apply to dry skin for a flexible, antiseptic seal on small cuts, scrapes or abrasions. Should not be used on open wounds or blisters. Layer New Skin several times allowing sufficient time to dry between layers. Then apply KT Blister Tape (see below) for another layer of blister protection.
- KT Blister Tape. For taping skin you’ve cleaned and dried. Use particularly for individual toes (the 3×1” strips can be cut vertically to get into tight areas) where calluses rub together. Also hot spots on top of hammer toes and on the backs of heels. Apply the tape over a layer of New Skin to help secure the new skin.
- Note: For all products listed DO NOT buy CVS brand as substitutes. They may cost less, but in my experience are inferior in quality and, in some cases, useless.
The Best Foods for Menopause and Perimenopause by Mindy Pelz
Embarking on the journey through menopause and perimenopause can often feel like navigating uncharted waters, with many women feeling unprepared for the physical and emotional shifts that accompany these totally normal life stages. Despite its universal nature, there’s a startling lack of comprehensive education on menopause, even within the medical community. Fortunately, one of the keys to a smoother transition may lie in our diet and lifestyle choices. Discover how certain foods can naturally boost estrogen and progesterone levels, helping to balance hormones and alleviate symptoms during this significant life transition.
Other Program Policies
Recognition, Awards and Standards
Ability Groups. Each athlete sets a goal to finish the Start-to-Park 10K or the marathon within one of the following time frames, and without slowing or crashing.
- Fitness Walkers. Finish the Mayor’s Walk (10K) at 20+ minutes per mile.
- Walkers. Do the marathon without jogging at 17-20 minutes per mile.
- Walker-Joggers. Walk the first part of the marathon, but finish jogging, averaging 15-17 minutes per mile.
- Joggers. Jog the marathon without walking at 13-15 minutes per mile.
- Runners. Run the marathon without walking at 9-13 minutes per mile.
- Racers. Run the whole 26.2, without jogging or walking. 7-9 minutes per mile.
Racing Orientation: Finish/Enjoy vs. Compete/Perform. All abilities have this basic choice, realizing that every race includes elements of both orientations. An athlete’s orientation will determine what sort of pacing plan he/she will get and how they want to finish the last 12K, whether flying (the strategy being to start slowly, but finish fast) or cruising (optimal pacing throughout, and holding the pace at the finish).
The Pacing Game. Goal of the game is to finish flying or cruising, without hanging, slowing, or crashing. Points given for pacing each segment of the race according to the program’s optimal pacing protocol. Individual and group recognition awards. Individual pacing scores can be excellent, very good, good, okay, bad, very bad, and disastrous.
Marathon Recognition Awards: First-time finishers. Most marathons: 2-4, 5-7, 8-10, 10-14, 15-19, 20+. Fastest in the training (male/female). Fastest in Age Division (male/female): less than 20, 20-29, 30-39, 40-49, 50-59, 60-69, 70-79, 80-89, 90+.
Program Heroes. The best story in the training (the greatest adversity, the most inspirational, best lesson to impart, etc.). The groups nominate their best story (by Monday after the marathon), the director selects the top three, and the respective group leaders get to tell the story to everyone at the completion dinner.
Anti-Heroes. We also acknowledge the least recognized athletes for their unique contributions to the training, no matter how slow they may have been or what personal goals they may have accomplished.
Volunteers. Timers, hospitality tent hosts and greeters, drivers, set-up and break-down volunteers, and anyone else who gives their time to further program goals.
Years in the Training. 1, 2-4, 5-7, 8-10, 10-14, 15-19, 20+.
Attendance. Perfect (missed not more than 3 workouts), very regular (missed not more than 6), regular (missed not more than 9), spotty (missed 10 or more), and dropped out.
Group Leaders and their Assistants. The best groups/leaders will be determined based on attendance, the pacing game, program heroes, volunteers, weight loss, achieving ability pace goals, and marathon recognition awards.
Tuition Policy
Tuition: A flat rate of $200, which includes the Hawaii State excise tax and three workouts per week until marathon day in December. The Early Bird fee is $150 if paid by the first workout: Saturday, August 10.2024.
▪ Full Payment Deadline: Full payment is due by August 21, 2024.
▪ Installments are allowed beyond the full-payment deadline. Please make arrangements directly with Brian Clarke. Otherwise, please pay half of the tuition by the full-payment deadline and the remainder within the next four weeks.
▪ Discounted Tuition. Returnees who have completed the marathon training in the past two years pay $125. Full-time students and retirees pay $125. Active military and their dependents, teachers, and spouses pay $125.
Refunds. Full-payment refunds are given once an athlete has participated in six workouts. Otherwise, you forfeit half of your fee payment.
Prorating Tuition. Refunds will not be given for missing program workouts on an occasional basis. Nor will refunds be given for missing training because of vacation or business trips less than three weeks long (please talk to Brian about how to train during trips). If you enter the training after the first three weeks, your tuition will be prorated.
Enrollment Incentive Program. Bring in a new participant (who is not in the database) who pays the flat rate, and you get $50 back from your full, flat-rate tuition payment. You’ll receive your rebate when the new athlete whom you enrolled pays in full and identifies you as having enrolled him/her. Fist-time participants are also eligible for rebates. There is no limit on the number of $50 rebates you may receive.
Commitment to the Training. Please understand that the training works best when you are able to train consistently a minimum of three times a week. If you have conflicting commitments on our meeting days, you may do the training once or twice a week. If you cannot come to all program workouts, you must find time when you can do your own workouts. You may meet at one of four training locations, whichever works best for you.
Tracking Your Attendance. Brian will track your attendance. As a courtesy, please let him know by email (brian@bcendurancetrainings.com) if you are missing your second consecutive workout or if you plan to be out of town for more than two workouts.
Guest Policy. You are welcome to bring guests to workouts, free of charge. Please introduce them to the director who leads the training at your location before the workout so he/she can introduce them to the training and place them in the right group.
Injured Athletes. We encourage injured athletes to continue coming to workouts, even if they cannot train with their usual group. You can always walk with the walker group as a temporary means of active recuperation and rehabilitation. If you are injured at the start of the program you don’t have to pay tuition until you are able to train with your normal ability group, after which we will prorate your tuition.
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