The Local Route Biking in Malawi History of Dick Evans Road Race
The Bike Issue
SWIM - BIKE - RUN March - April 2018 1 | HAWAIISPORTMAG.COM
2 | HAWAIISPORTMAG.COM
HONOLULU | WAIKELE | MILILANI
“Run Through the Jungle” Not quite a jungle, but Hawaii still offers serene running trails that are hard to find anywhere else in the world. Here it is Mariane Uehara on a run “somewhere” on Oahu. Photo: Kevin Enriques 3 | HAWAIISPORTMAG.COM
ALOHA FROM THE EDITOR Our biking community is still reeling from the car that crashed into Lectie Altman on Tantalus. Appearently, “drifting” is something that is happening quite regularly on Tantalus, and according to the “drifters” Tantalus should not be used for any other purpose while they are drifting. Fortunately, the biking community is a tight-knit group that helps each other. A Facebook group has been established to combine the efforts to end this crazy idea that Tantalus is a place to “drift” with your car. May is Bikemonth, and we hope that you in one way or another would go for a ride on your bike at least once in May. With all the bikestories in this issue, then we have done our best to get you on the right path. Happy Riding Christian
EDITOR
Christian Friis
COPY EDITOR Crystal Hirst
CONTRIBUTORS
Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Brian Clarke Glen Marumoto KC Calberg Mariane Uehara Sara Ecclesine Susie Stephen Motoki Nakamura Odeelo Dayondon Jenn Lieu & Matthew Nickel Yuko Lin Nakai David Hsu Bicycleracing Hawaii
It is always great to explore new trails
HAWAII SPORT REPORTS COVER PHOTO
It is time for the John B. Kelley Haleiwa Metric Century Ride Photo by Project M
IMAGES
Augusto DeCastro Kalani Pascual Motoki Nakamura Yuki Mizuno Mércia Starominski Crystal Hirst Brian Clarke Jenn Lieu & David Aquino Yuko Lin Nakai Hawaii Bicycling League
Shane Tsukayama Kevin Enriques Ray Brust Chuck Texeira Natalia Horinkova Eric Kollai Kyler Sugiyama Masaomi Uchida Greg Yamamoto Donna Ho
August DeCastro Crystal Hirst Jennifer Lieu Lisa Allosada Jon Lyau Kevin Enriques Odeelo Dayondon
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TWO WAYS TO
GET ACTIVE 1
KEIKI DASH 500 METERS
31
2
TIMED 5K RUN + WALK
PRESENTED BY
MARCH
2018 7:00AM AT
ALA MOANA
BEACH
PARK SIGN UP With active.com or go to honolulufamily.com for more information. WHEN REGISTERING, DESIGNATE A SCHOOL TO DONATE $3 FROM 5 | HAWAIISPORTMAG.COM EACH ENTRY.
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BOCAoval
38 MINUTES IN THE DARK Text and photos by David Hsu
An hour into our Saturday morning group ride a ballistic missile was inbound in minutes Every Saturday morning at 7 am we train. That’s what we do. Hawaii Triathlon Center Saturday Morning Ride An hour into the windward side Hawaii Triathlon Center ride, the A-Group had already broken away, Justin and Ed entered the residential area still hammering an upper tempo pace through the carefully chosen route to minimize stoplights. The 30-rider B-Group was just coming off of the Kaiwi Coast turning inland to Kalama Valley still euphoric from the mile-long Mokapu’u descent. As the mainland continued to be belted by cyclone bombs, this morning enjoyed 78 degrees and sunshine. At 8:07 am, Saturday morning, the high-pitched squeal of a million cellphones in the State of Hawaii belted out an alarm: The peloton was three abreast and tight. The proximity compounded the sound. Riders heard the falsetto squeal directly from the jersey pocket in front of them. First thoughts, “If it’s an Amber alert, then look for the car, if it’s a tsunami alert go mauka, if it’s a flash flood alert, go makai…” Some read the alert on their bike computer truncated to, “Emergency Alert BALLISTIC MISSILE…” “Hold your line!” Gels, bananas, and Honey Stinger waffles fell out of jersey pockets and skidded along the road as some went for their phones. BOCA Hawaii Time Trails Mokuleia, on the North Shore of the island, BOCA Hawaii, was doing a 10-mile out and back time trial to establish training zones and measure progress. No one carries a smart phone on a time trial. Head coach, Raul Torres, runs a tight timeline and his 65 triathletes began at 8:00 with a 30 second stagger. By 8:07, #14 was up. Reading his smartphone, Raul thought, “Whoa!!?? This is serious.” Wide-open pineapple fields, quaint towns, and pristine beaches characterize this area whose mantra is, “Keep the Country Country.” Raul yelled, “We’re going to shut this down now.” Some who were still preparing and read the alert threw their bike in their car and sped home. Some dashed for the nearby Waialua High School. Tradewind Cycling Team—Kevin’s Leeward Hill Ride A dozen seasoned cyclists from Tradewind Cycling Team were passing a soccer field and approaching Aiea hill— one of seven planned climbs that day accumulating to 5,400’. Jason, who adamantly resists owning a smart phone, noticed the nearby soccer field starting to clear— mother’s herding children in mid-play. Kevin’s phone 6 | HAWAIISPORTMAG.COM
rang, it was his wife alerting him and asking him to come home. Only a couple minutes away, he bolted for home. “We need a concrete building, preferably with food,” Jason thought. A driver yelled at the group, “There’s a missile coming!” The rest of the peloton flowed into a nearby High School gym already filling up. Some of the group got separated and ended up in an open air strip mall. “It’s a false alarm,” commented a passerby, immediately followed by, a lady from the second floor balcony screeching, “There’s a missile coming, it says on the TV!” The isolation of open water swimming Underneath Ala Moana Beach Park, lifeguard shack 1B: that’s where channel swimmers Bill, Stefan, and Hudson stash their slippers and towel every swim, sometimes competing for space with a young homeless woman. Every 7:00 am swim is preceded by 30 minutes of talk over coffee in the Magic Island parking lot. At 7:03am they stood in knee-deep water mentally negotiating the distance with each other. Two kilometers is the minimum, 22 KM the longest. Ten more minutes of banter filled that awkward gap between normal life and the immersive rhythm of open water swimming they seek. This day turned out to be a short 5K. When they emerged at 8:20am and man yelled, “Hey they shot a missile at us!” Almost immediately afterwards a lady commented, “It’s not real!” University of Hawaii Swim Team Starting at 7:00 am, the 50 swimmers of the UH Swim Team were churning the pool well into their main set of 30 X 50 yds when Head Coach Dan Schemmel saw the missile alert on his phone. Junior swimmer, Kasey Schmidt, was awaiting send off for another 50 fast. Through her blurry goggles, she noticed the demeanor of the coaching staff shift. Their ever present coaxing and focus on their swimmers was elsewhere, a more serious elsewhere. Coach Dan took a deep breath and calmly instructed the Team the exit the pool and follow him. He led them through an overlooked obscure door behind the diving well. They descended into the darkness, shuffling bare feet, dripping wet. The claustrophobic underground moldy room was called “The Dungeon,” and it hadn’t seen human life for a while. After the athletes and staff were all inside, Coach Dan’s voice was low as he began, “There is a missile headed towards Hawaii; that’s all the information we have. Please try to remain calm and we will try to keep you updated.” No one knew how long they would be in that room, or if they would ever get out.
The HURT Trail 100-Mile Endurance Run (Hawaii Ultra Running Team) The HURT 100 started at 6:00 am. Diane Florian was on her 3rd attempt to reach her husband, Sergio, to get him to come home. Sergio was eight miles into the most grueling 100-mile trial race on earth—the HURT 100. The race began at 6:00 am and only one runner, the winner, would finish under 24 hours. Less than 30% who applied for the entrance lottery made it to the start line. Furthermore, only 60% of the starters would finish the five 20-mile loops through triple canopy jungle over the off cambered declivitous trails.
EQUIPMENT: FINS, goggles, masks & snorkels permitted. No hand paddles, wet suits or flotation devices allowed. YELLOW SWIM CAPS are mandatory and will be available at registration for swimmers who are without. Swimmers must be 8 years or older.
RACE START: 8:00 a.m. COURSE: 2000 meter swim. Start in water at Magic Island end of Ala Moana Beach Park. Swim 1000 meters toward Kewalo Basin. Turn clockwise around buoy. Swim 1000 meters back to Magic Island. Finish is up the beach through chute.
AGE GROUPS: 8-15, 16-19, 20-24, 25-29, 30-34, 35-39, 4044, 45-49, 50-54, 55-59, 60-64, 65-69, 70 & over.
ENTRY FEE (postmarked by March 27): $35; Waikiki Swim Club Members: $30. T-shirt included in entry fee.
AWARDS: 1st – 3rd overall and each male & female age group. T-SHIRTS: Included in entry fee. Additional shirts may be on sale after race, subject to availability.
NO REFUNDS Make check payable to: Waikiki Swim Club.
ESCORTS: No personal escorts allowed. Lifeguards and course marshals will patrol the course.
Mail to: Waikiki Swim Club c/o, 3465 Paty Dr., Honolulu, HI 96822.
INFORMATION: E-Mail : suilan@waikikiswimclub.org
LATE ENTRY: (after 3/27) Add $5. Do not mail after April 2. Applications accepted by 7:30 am on race day at race HQ
Website: https://www.waikikiswimclub.org Enter online @ Active.com
RACE NUMBERS: Entrants must report for numbering between 6:30 am to 7:30 am at race HQ
Registration location may not be in usual place due to C&C construction at bathhouse. We will post registration location on our website by March 30. Most likely location will be grassy area makai of parking area on Magic Island. Cut Here and Mail Bottom Portion
M FIRST NAME
LAST NAME
STREET ADDRESS
+
(
)
PHONE Make check payable to: Waikiki Swim Club Mail to: Waikiki Swim Club c/o 3465 Paty Dr. Honolulu, HI 96822
F
/
SEX
AGE
DATE OF BIRTH
STATE
CITY
ZIP
M
S EMAIL ADDRESS
/
L
XL
T-SHIRT SIZE
ENTRY FEE (postmarked by 3/27/2017) $35 WSC MEMBERS (postmarked by 3/27/2017) $30 LATE ENTRY FEE (postmarked after 3/27/2017) ADD $5 WAIKIKI SWIM CLUB MEMBERS RECEIVE $5 DISCOUNT!!
TOTAL ENCLOSED
$
WAIVER & RELEASE: FIN SWIM RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, lifeguards, the Waikiki Swim Club, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.
I have read, understand and agree to the waiver, above. Signature required. 7 | HAWAIISPORTMAG.COM Parent’s signature if entrant is a minor. I verify child swimmer is at least 8 years old.
Date
“Get home to the kids,” was Sergio’s first thought. But a quick calculation realized that that he was at least an hour from any aid station. Further up the trail, a tirade of cussing pierced the serenity of the mountain, “Fu#$, you’re FU%$@G KIDDING ME!! no FU#$%!G WAY!!, THAT’S BULLS%^&!!!.” Training partners Bree Wee and Pat Stover didn’t have their smart phones, but could hear the other runner in a heated cell phone conversation with his wife. Bree thought, “clearly some type of lovers’ quarrel.” As Bree and Pat strode by him, Bree, in a consoling tone, remarked, “Hey, just let it go, this day is our day.” He continued ranting, “We’re all going to die, You’re going to die!” faded as Bree and Pat pushed on. “That guy’s crazy,” thought Bree A section of the safety patrol was high atop Paoa Flats in the jungle above Tantalus. Despite spotty cell phone coverage, Steve Villager and safety volunteers got the missile alert, however, they were unable to ascertain any further confirmations. So, they had to assume it was real. They all knew that it was at least an hour’s hike to exit the jungle. The group looked at each other in the eye and thought, “At least we’re in a beautiful place and with friends, so probably not a bad way to go!” Preparing for a nuclear attack Common alerts sent out by the Hawaii Emergency Management Agency (HI-EMA) have been flash flood and high wind alerts. However, last December, Hawaii began establishing an emergency alert method for a possible nuclear ballistic missile attack from North Korea through it’s siren system. In Hawaii, state-wide alert sirens go off once a month, every month. They alert us to turn on our TV or radio to get information about the immediate hazard. The monthly siren test always occur at 11:45 am—always. When we hear sirens we check our watch, yep: 11:45 am. If it’s not 11:45 am, then it’s time to turn on the news or an extraordinarily coincidentally timed emergency. The Peloton In Kalama Valley, the peloton slowed to a halt. Tripods on the side of the road. Heads shifted from staring at smartphone screens to searching the skies in expectation. On Oahu, there are about 40,000 service members. So, about 20% of any large training group in Hawaii is in the military. “This doesn’t make sense,” thought “Navy Bob.” Ironically, President Bush called him by that name when he carried the nuclear football. He looked at Roy, another Naval officer, “no, this doesn’t add up.” Roy thought to himself, “Well, if I see a flash and this is it, I’m doing what I love—not so bad.” Convinced it was some sort of hack, the peloton continued on. Phones kept ringing, Beth went for her phone and went over her handlebars. Rose thought to himself, “If this is real, and there’s a right way to react, this aien’t it.” But the peloton continued on in disbelief. “Car UP!” 8 | HAWAIISPORTMAG.COM
Cars Possessed Nearby cars stopped for about 15 seconds, then bolted off some making wild U-turns. Dangerous times for cyclist. A truck sped by and yelled, “You guys gotta’ get off the road!” It’s as if every car became possessed in concert. Every driver fanatically speeding with their cell phone pasted to their ear. Red lights and stop signs—optional. A truck screeched out of a parking lot oblivious to the presence of cyclists. The radio stations and TV stations are now rebroadcasting from the single alert text, so the single inaccurate source now looks like multiple confirmations. In the A group, Justin and Ed, rode up to the closest house and knocked on the door, “Can we come in?” They sat inside apologizing for getting the couch sweaty. The elderly resident offered them coffee—a cyclist never turns down coffee. They watched the alert come across the TV: False Alarm At 8:10 am, Maj Gen. Arthur Logan, state adjutant general and Hawaii Emergency Management Agency (EMA) Director, checks with U.S. Pacific Command, which confirms that there is no missile. Hawaii EMA notifies Honolulu police of false alert. At 8:20 am, 13 minutes after the initial alert, the Emergency Management Agency issued a ‘false alarm’ notification via Facebook and Twitter. Less than 0.96% of Hawaii’s population follow them on FB. Four minutes later, the Governor retweets the ‘false alarm’ to the 0.75% of the State population that follow him. Still, no text message is sent out. 38 minutes That’s how long it took for HI-EMA to send a ‘false alarm’ text. The UH swimmers emerged from “Dungeon.” The coaches encouraged the swimmers to call their loved ones to make sure they knew that they were OK. Hugs, happy tears, and “I love yous,” went from teammate to teammate. The HURT 100 Trail Run added an extra 30 minutes to the cutoff finish time. Relieved but anxious the cyclists retired early. ChadLou’s Coffee Shop saw an especially ravenous post-ride crowd. “That false alarm messed up the whole ride, I didn’t get in what I wanted to today.” “Yea,” another cyclist commented over his bagel, “I don’t think anyone got in what they wanted to today.” (The author would like to thank Kasey Schmidt for her writing contribution as a UH swimmer.)
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HiLevel Habit #1
TEXT BY Brad Yates IMAGE
Family Photo
Settle down! Breathe your way to calm, clear and confident. Your goal is to Let Go & Restore. “The breathing really works! But … I wish I could be more consistent and do it when it counts.” My clients often give me this valuable feedback regarding the use of performance breathing to help them settle down when they need to be calm. Gradually the message sunk in. To be consistent with your breathing you need to condition yourself to respond immediately to the physical reminders that signal you to settle–down. It needs to become a HABIT. Habit A well-rehearsed routine that includes a: - Cue/reminder - An anticipation/craving for the reward - The action/breathing - The reward. In this case, the cue/reminder is the upset, the action is the breathing, and the reward is feeling calm, clear or confident. To be upset and then use your breath to be calm, clear and confident is a two– part process that involves two very important and very different styles of breathing.
Check out Brad´s website www.bradyates.com
1. The Taaaa! Breath: Inhale and forcefully exhale (make the “Taaaaaaa” sound), allowing you to let go of any upset or distress and restore a sense of calmness. 2. The Clearing Breath: Inhale slowly through your nose. Hold. Exhale slowly through your mouth with an emphasis on accessing the awareness of what expected of you in the moment… and then let go and restore a sense of well–being. The Taaaa’ A forceful inhale through your mouth. Hold your breath. Tighten your core. Pause. Make your mouth as round and small as possible. Use your core muscles, reverse the action and forcefully expel the entire breath through your mouth. Repeat the action at least 5 times in the beginning. Note: Be sure to get a full breath in and exhale completely. Also. If you are really upset, you can eliminate the inhale portion and as you exhale make the Taaaa’. Then inhale, hold, and then exhale. Repeat this style of breathing throughout your day especially when you’re upset. In time, you will be able use this style of breathing and create a real feeling of calm. In general, the need to “settle” during your performance can be broken down into three main categories. For each category there is a range, from extreme to mild. Over the Top: (Emotional) The issue here is the negative emotion that prevents you from being calm and present. Over Think: (Too Much Chatter) The issue here is that the chatter creates frustration. Overwhelm: (Not Engaged) The issue here is that you are not engaged.
Bruce Gordon
Rationale: If you don’t settle down, your performance will suffer. Being upset is not being present. Being upset is not being your best self. Being upset eliminates any chance of performing at your best.
10 | HAWAIISPORTMAG.COM
The Clearing Breath A long, slow, controlled, powerful inhale though your nose. Fill up your dia-
HPHWomens10K.com | 808-371-4532 • Info@HawaiiPacificHealth.org | #HPHWomens10k
41st AnnuAl
HAWAI‘I PACIFIC HEALTH
WOMEn’s 10k & 5k Fun Run
The Hawai‘i Pacific Health Women’s 10K race brings together women of all ages in celebration of good health. Mothers and daughters, students, military and visitors make the Hawai‘i Pacific Health Women’s 10K a tradition.
HAWAI‘I’S PREMIER WOMEN’S RACE
@HawaiiPacificHealth
@HawaiiPacHealth
@HawaiiPacHealth
@HawaiiPacHealth
sundAy, MAy 6, 2018, 7 A.M.
WOMEN’S 10K RACE
PAYMENTS:
COURSE:
Make checks payable to: Na Wahine Racing, LLC Mail payment and application below to:
ENTRY FEE:
Na Wahine Racing, LLC 330 Cooke Street Honolulu, HI 96813
The 6.2-mile sanctioned race begins at Kapi’olani Park, goes through Diamond Head and Kahala and returns to the park. $25 Early Bird Online Registration (from Oct. 31 – Nov. 15, 2017) $35 Students and Military $45 Regular Online Registration (register by May 4, 2018; additional processing fee applies) $55 mail-In Registration (must be postmarked by May 1, 2018) $75 In-Person Registration (at packet pick-up or on race day)
nEW! WOMEN’S 5K FUN RUN RACE COURSE:
The 3.1 mile route begins at Kapi’olani Park, goes up Diamond Head, and returns at Kapi’olani Park. Start time 7:30 a.m.
ENTRY FEE:
$20 Early Bird Online Registration (from Oct. 31 – Nov. 15, 2017) $30 Students and Military $40 Regular Online Registration (register by May 4, 2018; additional processing fee applies) $50 mail-In Registration (must be postmarked by May 1, 2018) I $70 In-Person Registration (at packet pick-up or on race day)
PACKET PICK-UP:
• Friday, May 4, from 10:00 a.m. to 5:00pm. Location TBA • Saturday, May 5, from 10:00 a.m. to 4:00pm. Location TBA • Race Day, from 5:30 a.m. to 6:45 a.m., Kapiolani Park Bandstand
DIVISIONS/AWARDS:
• 10K: Awards will be presented to the top three in each division. • 5K: Awards will be presented to the top three finishers only.
PRIZES AND DRAWINGS:
Finishers of both the 10K Race and 5K Fun Run receive a rose, giveaway bag and race shirt. Finishers are also eligible for race-day prizes (must be present to win).
On-line registration at pseresults.com *Sorry, no refunds for both events
41st ANNUAL HAWAI‘I PACIFIC HEALTH WOMEN’S 10K • Sunday, May 6, 2018 • 7 a.m. ENTRY FEE: Online registration is also available; see entry fee options above. ___ I am signing up for the Women’s 10K Race
___ I am signing up for the Women’s 5K Fun Run
_____________________________________________________________________________________________________________________________________________ Age on Race Day Last Name First Name _____________________________________________________________________________________________________________________________________________ Street Address City State Zip Code Occupation _____________________________________________________________________________________________________________________________________________ School name for School Challenge or company name for Corporate Challenge How did you hear about the race? _____________________________________________________________________________________ Phone Email Date of Birth T-Shirt Size (circle one): S M L XL ENTRy FEE: Online registration is also available; see entry fee options above. $55 Mail-in (must be postmarked by May 1, 2018) $75 In person at packet pick-up / race day I would also like to include a donation to Hawai‘i Pacific Health Women’s Services in the amount of: $20 $30 $50 $100 $150 Other__________ Please mark the division you are participating in (only mark one). If you do not make a selection or if you choose more than one, you will be automatically entered in the “Age Division.” Age Division Stroller Corporate Challenge School Challenge Hawai‘i Pacific Health Employee Challenge Team (3 women) Have you done all 40 races? yes No How many years have you participated in the Women’s 10K? __________ Waiver and Release Statement: I agree to comply with the rules, regulations and event instructions of the Hawai‘i Pacific Health Women’s 10K. I am aware of and assume all risks associated with running this event, including, but not limited to, falls, contact with other participants, weather (heat and humidity), traffic and road conditions. In consideration for acceptance of this entry, I, for myself and anyone entitled to act on my behalf, waive and release Hawai‘i Pacific Health and its affiliates, City and County of Honolulu, State of Hawai‘i, the sponsors, agents, volunteers and representatives of this event from any and all injuries suffered by me in this event, including pre- and post-race activities. I attest that I am physically fit for participation and consent to receive medical attention, if necessary, during this event. I give permission for free use of my name, voice or photo in any broadcast, telecast, advertisement or promotion of this event.
_____________________________________________________________________________________________________________________________________________
11 | HAWAIISPORTMAG.COM Signature / Signature of parent or guardian if under age 18
Date W10K_Registration_Form_2018
phragm. Hold. Then a slow, long, reflecting, positive thought-calming exhale through your mouth. Place the emphasis on relaxing and bringing your heart rate down. With practice, the awareness of what to do may come to you in the form of your own wisdom or the wisdom of a coach. The letting go happens as you continue to breathe and you are able to make an informed choice of how to manage the situation. The confidence is based on how you talk to yourself in the moment. To restore your confidence is to breathe into your posture. Take a page out of the Navy Seals’ survival course. Pull you shoulders back, stand up straight and put a slight smile on your face. Rationale: If you don’t let go and restore your sense of well-being. Your performance will suffer. You run the risk of creating negative energy and history On a team, you are liable to have a negative and toxic effect on your teammates. HiLevel Habit #1 When confronted with an upset/issue you need to learn how to use your performance breathing to settle down and gain the awareness needed to let go, be present and get the job done.
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The Case of Bruce Gordon, 54, I knew Bruce at Punahou School in the early eighties. He was good water polo player and swimmer. He went on to play at UCLA. From time to time I would hear that he was excelling in business, long distance swims and bike rides. And then a few months ago I heard he was not well. I sent him a few messages and then can a call from Bruce. A mutual friend had referred him to me and we quickly reconnected. This once power–house of a young man needed to learn how to learn how to settle down, let go and complete his rehab. Bruce speaks to our shared experience: “The HiLevel process has been an incredible series of tools that I wish I had learned to use during my competitive years. Being present and still is now helping to maintaining a mindful and focused life. I suffered a major illness that left me in the ICU for just under a month this past winter. I suffered flashbacks, nightmares and a general unsettled presence. HiLevel’s breathing techniques have helped me calm myself down, focus on the now and stay above line. I cannot wait to apply these techniques when I recover.” It’s working with people like Bruce that inspires me to get better. That’s HiLevel!
ARMY HAWAII 2018
Race Calendar
OPEN TO THE PUBLIC
MAY 5
Color Blast 5K Run (DOD ID Card holders only) Helemano Military Reservation $20 through April 15 • $25 April 16 - May 3 Registration includes t-shirt
Enjoy running through 4 miles of color powder during this family friendly event. The course is flat and fast, with an enjoyable north shore breeze.
JUN 6
FREE, June 6th is National Run Day
OCT
Army Ten-Miler Schofield Barracks $25 early registration • $40 late registration Registration includes t-shirt
AUG
Schofield Barracks $20 early registration • $25 late registration Registration includes custom finisher medal
Zombie Run 5K Schofield Barracks $20 early registration • $25 late registration Registration includes t-shirt
This evening event is full of zombie survivors and zombie slayers. Attempt to finish, with at least 1 lifeline remaining, to be rewarded for your survival skills.
DEC
10th Annual Hawaii Army Ten-Miler Qualifier. The race is a qualifier for Active Duty Army, as well as a competitive run for all other participants.
The Wurst 5K Run
This Oktoberfest inspired run will include German food stations where participants must devour the specified foods before continuing along the course. Post run activities include beer, music, and games.
National Run Day Virtual Run
Promote health and fitness with U.S. Army Garrison-Hawaii and express your love for running. Let’s get out and run! The location and distance for the run are up to you.
JUL 14
SEP
Wheeler Army Air Field
Pearl Harbor Commemoration Run/Walk Wheeler Army Air Field $5 early registration • $10 late registration Registration includes commemoration coin
Wheeler Army Air Field holds significant history in regards to the attack on Pearl Harbor in 1941. Learn about these historic sites through this 4K run/ walk. You will visit bomb craters, headquarter buildings, and the historic hangars that were part of the massive destruction along the flight line.
Hawaii’s Hardest Half Schofield Barracks $40 early registration • $50 late registration Registration includes t-shirt
This out and back half marathon will take participants up and through the Kolekole Pass. Runners will enjoy a beautiful ocean view after climbing to the mountain peak.
RACE REGISTRATION AND INFORMATION
HiMWR.com/race 808-655-5975
Race dates/times are subject to change. Pets not permitted. Registration fee is non-refundable.
13 | HAWAIISPORTMAG.COM
NON DoD ID card holders must present their printed race confirmation page and a valid government issued picture ID at Lyman Gate on race morning to gain installation access. Random vehicle checks will require a valid driver’s license, car registration, safety check, and insurance.
THE LOCAL ROUTE Certified – Your GPS isn’t always right Happy New Year! New year, new races, new goals! Wait? What? It’s March, you say? Well, yes, but because this is a bi-monthly magazine, the January articles were written in December and this article is being written in January. So that means some updates. First, Glen “Why Not?” Oshiro successfully completed his SECOND Hurt 100 trail race! Despite being delayed due to the Great Hawaiian Missile Crisis of 2018, Glen overcame all obstacles and finished one of the hardest 100 milers in the U.S, twice. Congratulations, Glen!! And since I’ve been asked about it, yours truly was formerly certified at the Titanium level in the Marathon Maniacs, the first and currently only Maniac from the state to reach that level. What’s Titanium? It’s the highest level of craziness in the club and represents a lot of running in lots of places in a year’s time, in my case, 30 marathons in 30 different states or countries in 365 days. To put it in perspective, it represents the top 3% of the 1% of the craziest distance runners in the country! Not too long ago, a bunch of us runners were sitting around Ray’s shop and bemoaning how we either were running long or short on certified courses, but never hitting the distance exactly. We either attributed it to running sloppy tangents or the RD screwed up the course. First, the fact that we were having this conversation in the first place is kind of a technological wonder. Before the advent of wearable GPS devices, NO ONE really knew how far they actually ran. Runners just started their Timex sports watch and followed the course. And now because of the almighty wearable GPS watch, we adamantly believe whatever numbers and times the thing spits out. Except GPS isn’t so right, either. Let me explain. First, I have to explain some navigation basics. A long time ago, I took a bunch of navigation courses in college, thinking I was going to be a USAF navigator. Later, I took a few more navigation courses on my way to getting my FAA pilots license. The first navigation concept is something called a fix. A fix is defined as a known position using external reference points. For instance, you can derive a fix by crossing three or more lines using a compass sighted along prominent geographical features like mountains, river bends, or road intersections. Or if you are tuned to a radio signal which tells you the direction and distance from the station, you 14 | HAWAIISPORTMAG.COM
can also get a fix. The next navigation concept is something called deduced reckoning, or dead reckoning, as it’s called in the navigation world. Dead reckoning is the act of using speed, course, and time to deduce where you are from the last fix. For instance, if you are traveling at 60MPH (1 mile/minute) on a heading of 90 degrees, in 10 minutes, you would be 10 miles east from your last known position. In flying, because you are moving through the air, factors such as winds and temperature affect your dead reckon. So after you get to your dead reckon point, you try to get another fix. The difference between the dead reckon and the fix are used to correct your movement in the air so you can plot your next dead reckon point. So on a map you draw lines between the points to plot your course and figure out where you are going next. Did you actually travel on that line exactly? Probably not. So what does this have to do with running short or long on a course? Quite a bit actually. The global positioning system is a constellation of satellites which send a one way signal of where the satellite is located in space. When your GPS device locks onto these signals, it uses three signals to give you a fix, more signals in the right plane and you can get a fix in altitude. What about the dead reckoning? Well, your GPS device is basically a navigator. It projects where it should be in the future and corrects itself with the next fix. So basically, your GPS is putting dots (actually latitude and longitude coordinates) on the map and drawing lines between them, then measuring the distance of the line. While very accurate, this does not mean that is the actual track over the ground. Case in point is the GPS track of my run in the Chicago Marathon. My GPS said I ran 27.1 miles, even though I completed it in about the same amount of time I would have any other marathon. So either I was on PR pace (highly unlikely) or the GPS wasn’t so accurate. It turns out the latter was true. While running amongst the big buildings, the watch’s accuracy degraded and so the watch dead reckoned my position. When the accuracy improved, it got a fix and corrected my position, but drew a line to the fix from the dead reckon point adding distance. You might say no big deal. Well it is. If you are off by just 20 yards a MILE, at the end of 26 miles you would be off by about a quarter mile. Or about a yard for every football field
15th Annual
May 13th, 2018 6:00 a.m. Age As of 12/31/18
Last Name - Team Captain’s name if competing as a Team
YS YM YL USAT member #
Country
12
11
13
RELAY TEAMS
14 15 15a
Full Name - Relay member #2
Select Team Type:
Male
Female
Coed
Team members must complete separate applications, submit them togeth er and pay one reg. fee. Team members wh o are non-USAT annual members are re quired to pay the one day $15 fee f or adults and $10 fee f or children 17 and under.
Full Name - Relay member #3
15b
You MUST show a valid Government or issued State drivers license or ID card at packet pickup or pay the di erence. Be sure to check the correct box.
Do Not Mail after 5/6- Sign Up at Packet Pick Up
Event Selection Check the appropriate box
OLYMPIC
1500m/40k/10k
Jan. 1 - May 6 Hawaii Out-of-State Resident $160
$190
$200
$190
$220
$230
$290
$150
$180
$190
$220
SPRINT RELAY
$180
$210
$220
$250
Corporate Challenge
$180
$210
$220
$250
Armed Forces OLYMPIC
$140
$140
$180
$180
$130
$130
$170
$170
JUNIOR (16-19yrs)
$100
$110
$120
$130
YOUTH (11-15yrs)
$70
$80
$100
$110
KIDS (9-10yrs)
$30
$30
$50
$50
KIDS (7-8yrs)
$30
$30
$50
$50
10K RUN
$45
$45
$65
$65
SUP & RUN
$45
$45
$65
$65
1500m/40k/10k
750m/20k/5k
750m/20k/5k 375m/10k/2.5k
100m/3k/1k
50m/2k/1k
6.2 miles
I understand all entries are final with NO REFUND , and that the race organizers reserve the right in the event of cancel the race or to change the day/time/location of the evnt.
:
Signature 15 | HAWAIISPORTMAG.COM
Parent or legal guardians signature required if entrant is under 18
$
1-Day USAT Fee if needed (adult $15, children under 17 $10) swimmer if relay
$
$260
SPRINT
Armed Forces SPRINT
Entry Fee (s) Total
May 7 - May 12 Hawaii Out-of-state Resident
OLYMPIC RELAY 750m/20k/5k
NO RACE DAY ENTRY
Additional 1-Day USAT for Relays
$ $
biker runner
(Optional) Donation
$ TOTAL ENCLOSED
$
Make Checks Payable to and mail to: Honolulu Triathlon 2222 Kalakaua Ave Suite 702 Honolulu, HI 96815 A limited amount of tickets for our International Welcome Party are available for purchase. See our Website for details.
an emergency or local or national disaster to
D a te :
2/8/2018
course using the shortest possible distance. From there it is simple math to convert the clicks on the counter into a distance. When the math says you rode the correct distance, at least twice, the course can be certified for that distance. The entire process may be downloaded from the USATF’s website and provides more details than the synopsis I’ve provided.
distance! And GPS has a built in error of about 5 feet. When you are trying to find something that’s not bad. However to put that in perspective, draw a five foot radius circle around where you are standing. That’s a 10 foot diameter circle…and your real position could be anywhere in that circle. Add that up every time your GPS watch takes a fix, and the errors can add up fast on a long race. This is the reason the USA Track and Field (USATF) Association does not accept GPS measures for certification of routes. GPS’ do not actually measure the course over the ground. Rather GPS devices measure a deduced track, by plotting lines between points. So what do USTAF measurers use to certify a course? A bicycle with a rotation counter attached to the wheel. The counter is called a Jones/Riegel, or JR, counter. The original counter was made from used bicycle parts and was manufactured by the 9-year old son of the developer! It was supposed to be an interim solution, but its simplicity and accuracy made it the measurement device standard. It gained worldwide acceptance after it was used to measure the marathon course in the 1976 Montreal Olympics. Basically, you calibrate the counter over a measured distance (there are two chapters devoted to just this) to get clicks over the measured distance. Then, you ride the 16 | HAWAIISPORTMAG.COM
Therefore, while GPS’ provide a very accurate position anywhere on the ground, they don’t necessarily provide an accurate measurement of where you’ve been. So, the next time your watch or phone says you ran something other than that 10k or 26.2, maybe it’s the watch and not you. Until next time - Happy Running All!
17 | HAWAIISPORTMAG.COM
MY 3 FAVORITE ASPECTS OF THE RUN CLUB TEXT BY MARIANE UEHARA IMAGE BY SHANE TSUKAYAMA It started 3 years ago when I collaborated with Lanikai Juice to create a run club. We started with one and within a few months, it was a hit, so we kept creating a new run club for each Lanikai Juice store location. As our run club grew every week, we knew we needed to hire more coaches for each location to keep delivering a fantastic experience for the participants. And by the year's end, it was the perfect time for the Honolulu Marathon organization to jump on board and become a sponsor. Their partnership has allowed us to have a greater reach in the community. Our passion goes way beyond running. We want to make health and wellness accessible and enjoyable, and we believe the run club is doing just that. So here are my three favorite aspects of the run club: A gathering place One of the most important goals we have for the run club is to create a friendly environment. The coaches do their very best to welcome everyone, but when you have close to 70 people and just two coaches, providing individualized attention can be tricky. So it makes my day when I see current participants greeting and introducing themselves to the new participants. It fills my heart with joy to see that the run club is a gathering place we dreamded of. 18 | HAWAIISPORTMAG.COM
Feeding from each other’s energy Running can sometimes be a “solo” sport, but when you are running in a group somehow it feels easier to “suffer” together. The coaches try to design the workouts and routes to keep the group together no matter their fitness level. When I see the fast runners encouraging the back group or when the walkers cheer for the runners in front, it creates this fantastic energy that feels like everyone is there for each other. Running with joy no matter what Everyone has different reasons to why they run. I love to see the mixture of people and wide range of goals. Some runners are there to improve and are dedicated to getting faster with every workout. While others are happily satisfied with jogging and chatting along with their friends. We also have many first-timers: people that never ran intervals, never ran in a group, never had a coach, never raced, never ran around Diamond head, Marsh Loop, Kapolei Parkway, or Kaka’ako Park. So no matter what their reasons and goals are, we want to cater to everyone's needs. This project is possible because of the tremendous support from Lanikai Juice and the Honolulu Marathon. Their shared passion to promote health and wellness is beyond words. And last but definitely not least, we want to send a shoutout and a huge thank you to the run club participants. We are incredibly blessed to be growing every month because you keep showing up with a huge smile. We look forward to running with all of you for many more years to come.
www.freelifestylehawaii.com
19 | HAWAIISPORTMAG.COM
Oahu Date
Time
Event
Location
Contact
Run
March 3
tba
KoleKole Pass 10K.
Schofield Barracks
tba
Bike
March 4
tba
Castle to Hanauma Time Trial
Castle Junction
www.bicycleracinghawaii.org
Run
March 4
5:00 AM
XTERRA Freedom 40 + Relay, + 5 miler
Ka´aawa Valley
ultrasignup.com/register.aspx?did=55350
Tri
March 10
5:45 AM
Haleiwa Triathlon
Haleiwa Beach Park
www.haleiwatriathlon.com/
Adventure
March 10
tba
Bellows Outdoor Adventure Race
Bellows Airfield
www.mccshawaii.com/races/
Run
March 11
8:00 AM
Honolulu Rainbow Ekiden
Kapiolani Park
www.hawaii-event.com/en/rainbowekiden
Bike
March 11
tba
Pineapple Sprint
Pineapple Hill
www.bicycleracinghawaii.org
Trail
March 17
7:00 AM
Aiea Loop Express, 7 miles
Aiea Loop
www.hurthawaii.com
Run
March 18
6:45 AM
Loko Ea Fishpond 8k. Run & Walk
Haleiwa
www.facebook.com/Lokoeafunrun
Run
March 25
6:00 AM
Windward Half Marathon
145 S. Kainalu Drive
www.mprrc.com
Run
March 31
7:00 AM
Family Fun Run, 5k. + Keiki Run
Ala Moana Beach Park
www.honolulufamily.com
Run
April 1
tba
Tantalus Time Trial
Tantalus
www.bicycleracinghawaii.org
Run
April 7
7:00 AM
Ford Island Bridge Run
Ford Island
www.greatlifehawaii.com
Swim
April 7
8:00 AM
Fin Swim
Ala Moana Beach Park
www.waikikiswimclub.org
Run
April 8
6:00 AM
The Hapalua, Half Marathon
Kapiolani Park
www.thehapalua.com
Trail
April 14
8:00 AM
Vi´s Top of Tantalus, 7 miles
Pu'u Ualaka'a State Park
www.hurthawaii.com
Tri
April 15
6:15 AM
Team JAMBA Lanikai Triathlon
Kailua Beach
www.bocahawaii.com/race
Tri
April 28
tba
Keiki Koa Kai Sprint Tri, Keiki Event
MCBH, Kaneohe
www.mccshawaii.com/races/
Tri
April 29
tba
Koa Kai Sprint Tri
MCBH, Kaneohe
www.mccshawaii.com/races/
Bike
April 29
7:00 AM
Haleiwa Metric Century Ride
Haleiwa
www.hbl.org
Tri
April 29
tba
Dash and Splash Biathlon
Kailua Beach Park
tba
Trail
May 5
7:00 AM
Kealia Quad Crusher, 9.2 miles
Dillingham Airfield
www.hurthawaii.com
Run
May 5
tba
Color Blast Run
Helemano Military Reservation
www.himwr.com/race
Run
May 6
7:00 AM
Hawaii Pacific Health Women´s 10K.
Kapiolani Park
www.hphwomens10k.com
Run
May 12
7:00 AM
Wahiawa Pineapple Run 10K.
Wahiawa
pineapplerunhi@gmail.com
Tri
May 13
5:45 AM
Honolulu Triathlon
Ala Moana Beach Park
www.honolulutriathlon.com
Run
May 13
7:00 AM
Mothers Day 10K.
Pearl City
Tri
May 19
5:45 AM
North Shore Triathlon
Mokuleia Beach Park
www.northshoretriathlon.com
Run
May 20
tba
Honolulu Ekiden & Music
Kapiolani Park
www.hnlekiden.org
Swim
May 26
8:30 AM
OCC Diane Stowell Invitational Swim
Sans Souci Beach
tba
Run
May 27
5:30 AM
Hibiscus Half Marathon
Kapiolani Park
www.tropicaltriplecrown.com
run
June 6
Anytime
National Run Day
Anywhere
Any Distance
Trail
June 9
7:00 AM
Mango Madness, 10 miles
Makiki Pumping Station
www.hurthawaii.com
Run
June 9
tba
Surf and Turf 5K.
MCBH, Kaneohe
www.mccshawaii.com/races/
Swim
June 9
9:00 AM
Aloha Salads Summer Sprint, North Shore Swim Series #1
Sunset Beach
www.northshoreswimseries.com
Swim
June 23
9:00 AM
Cholo´s Waimea Bay Swim, NSSS#2
Waimea Bay
www.northshoreswimseries.com
Run
July 4
7:00 AM
Kailua Freedom Run, 5K/10k.
Kailua High School
www.epilepsyhawaii.org
Run
July 4
tba
Runway Run 5K.
MCBH, Kaneohe
www.mccshawaii.com/races/
Trail
July 7
7:00 AM
Kaena Point Firecracker
Kaena Point
www.hurthawaii.com
Swim
July 7
9:00 AM
JACO Chun´s to Waimea NSSS#3
Chun´s Reef
www.northshoreswimseries.com
Run
July 14
tba
Army Ten-Miler
Schofield Barracks
www.himwr.com/race
Run
July 15
6:30 AM
Mango Days 5K.
Ala Moana Beach Park
www.tropicaltriplecrown.com
Run
July 21
tba
Camp Smith Grueler 5K.
Camp Smith
www.mccshawaii.com/races/
Swim
July 21
9:00 AM
North Shore Soap Factory Swim NSSS#4
Laniakea
www.northshoreswimseries.com
Tri
July 22
tba
Tinman Triathlon
Kapiolani Park
www.tinmanhawaii.com
Trail
August 4
6:00 AM
Maunawilli Out and Back, 22 miles
Koólau Golf Club
www.hurthawaii.com
Swim
August 4
9:00 AM
Keawe Adventure North Shore Challenge, NSSS#5
Ehukai Beach
www.northshoreswimseries.com
Run
August 12
6:00 AM
BOCA Tamanaha 15K. Readiness Series #1
Kapilolani Park
www.808racehawaii.com
Run
August 19
7:00 AM
Coconut Chase 5K.
Ala Moana Beach Park
www.tropicaltriplecrown.com
Swim
August 25
tba
Duke´s Mile Ocean Swim
Waikiki
www.dukesoceanfest.com
Trail
September 1
5:30 AM
Tantalus Triple Trek, 50K.
Hawaii Nature Center
www.hurthawaii.com
Swim
September 1
8:30 AM
Waikiki Roughwater Swim
Waikiki
www.waikikiroughwaterswim.com
Run
September 2
6:00 AM
Runners HI 20k.
Barbers Point Elementary
www.808racehawaii.com
Swim
September 2
tba
Maui Channel Swim
Lanai to Maui
www.mauichannelswim.com
Swim
September 8
tba
North Shore 5K. Swim
Sunset Beach
www.northshore5kswim.com
Tri
September 9
6:30 AM
20th. Annual Na Wahine Triathlon
Kapiolani Park
www.nawahinefestival.com
Run
September 30
5:30 AM
Auto Source 25K.
Kailua Beach Park
www.808racehawaii.com
Run
October 21
5:00 AM
HMSA 30k.
Kapiolani Park
www.808racehawaii.com
Swim
October 27
8:00 AM
Looong Swim (Double Roughwater)
Kaimana Beach
www.longdistanceswim.com
Run
November 11
5:30 AM
Running Room Val Nolasco Half Marathon
Kapiolani Park
www.808racehawaii.com
Run
March 4
7:00 AM
Maui 5K. for Kids
Maalaea
www.maui5k.org
Run
March 17
6:00 AM
Valley to Sea Marathon / Half / 10K. / 5K.
Iao Valley
www.valleytotheseahalfmarathon.com
Run
May 5
8:00 AM
Na Holo Wahine, 5K., Women´s 5K.
Keopuolani Park
www.virr.com
Run
June 2
tba
Kahakuloa Half Marathon / Relay
Kahakuloa
www.runnersparadiseinc.com
Bike
June 30
tba
Cycle to the Sun
Pa´ia
www.cycletothesun.com
Maui Events
Big Island Events Run
March 18
6:00 AM
Big Island International Marathon, Half Marathon and 5K
Hilo
www.hilomarathon.org
Bike
April 8
tba
Hawaii Century Ride
Hawaii
www.bicycleracinghawaii.org
Run
June 16
tba
Keiki Run, Kona Marathon event
Kona Commons Shopping Center
www.konamarathon.com
Run
June 24
5:30 AM
Kona Marathon
Waikoloa Beach Resort
www.konamarathon.com
Run
August 18
7:00 AM
Volcano Rain Forest Runs
Cooper Center, Volcano Village
www.volcanorainforestruns.com
September 2
6:00 AM
Kauai Marathon
Poipu Road
www.thekauaimarathon.com
Kauai Events Run
20 | HAWAIISPORTMAG.COM
Weekly Happenings Biking on Oahu Day
Time
Event
Distance / Location
Information
Mon.
9:00 AM
Start the week off Right, Monday morning ride
Kahala Community Center
988-4633, www.hbl.org
Tues.
7:00 AM
IT&B Tantalus Tuesdays
Corner of Makiki Hts./St.
732-7227
Tues.
5:00 PM
Tuesday Throwdown, 18-20mph.
The Bikeshop Kailua
261-1553
Wed.
4:30 PM
IT&B Pau Hana Wednesday Ride
IT&B, 569 Kapahulu Ave.
www.itbhawaii.com
Wed.
5:00 PM
Hawaii Triathlon Center Worlds
HTC, Kailua
808-282-0560
Wed.
5:00 PM
Wednesday Beginner Ride, 15-16mph
The Bikeshop Kailua
261-1553
Thursday
8:30 AM
Thursday Morning Breakfast Ride to Kailua
Kahala Community Center
988-4633, www.hbl.org
Sun.
7:00 AM
BOCA Hawaii Road Ride - Distance varies, 60+ miles
BOCA Hawaii, inquire in advance
www.bocahawaii.com
Mon.
5:45 PM
Lanikai Juice Monday Run
Lanikai Juice in Kapolei
www.lanikaijuice.com
Mon.
5:30 PM
GNC Run Club / Run 101
GNC - Ala Moana Shopping Center
808-941-5079
Mon. and Fri.
3:30 PM
Girls on The Run
Various locations
www.girlsontherunhawaii.org
Mon and Wed.
5:45 PM
Hawaii Running Lab
Volcanic Climbing and Fitness, 1212 Punahou St.
www.hawaiirunninglab.com
Tues.
5:30 PM
Personal Best Training
Ala Moana Park (Diamond Head side of tennis courts)
www.personalbesttraininghi.com
Tues.
5:30 PM
Runners HI Weekly Run - Remember to bring ID
Runners HI, Aiea
488-6588, www.runnershi.net
Tues.
5:30 PM
Runners Route - Honolulu Runners
Runners Route, 1322 Kapiolani Blvd.
www.runnersroutehawaii.com
Tues.
5:15 PM
Windward Training Freaks
Various locations around Kailua
www.facebook.com/groups/windwardtrainingfreaks
Wed.
5:15 PM
Faerber´s Flyers
UH Track
www.hawaii.edu/run
Wed.
6:00 PM
Lanikai Juice Wednesday Runs
Kailua Lanikai Juice
www.lanikaijuice.com
Thur.
6:00 PM
Lanikai Juice Thursday Runs
Lanikai Juice in Kaka’ako
www.lanikaijuice.com
Fri.
6:30 PM
Friday Night Fireworks Run
Ala Moana Beach Park / Magic Island
www.mprrc.com
Sat.
8:30 AM
Honolulu Front Runners
Kapiolani Park
www.honolulufrontrunners.org
Sat.
7:00 AM
Lanikai Juice Kahala - Saturday Runs
4346 Waialae Ave.
www.lanikaijuice.com
Sun.
7:30 AM
Honolulu Marathon Clinic - March to December
3833 Paki Ave. - Kapiolani Park
www.honolulumarathonclinic.org
Tues.
5:15 PM
Lahaina Aquatic Center
mauimarie@yahoo.com
808-2819132
Wed.
5:15 PM
Kihei Aquatic Center
jim@runningshoepress.com
www.virr.com
Tue./Thur.
5:30 AM
Kam I (Walking)
808-280-5226
www.virr.com
Maui Running Company
Running on Maui
www.mauirunningco.com
Running on Oahu
Running on Maui
Training Groups Running on Big Island Tue./Thur.
5:30 PM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
Sat.
7:00 AM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
tri
Tryfitness Women's Training
Women's Training - Bootcamp, Run, Bike, Swim
www.tryfitnesshawaii.com
tri
BOCA Hawaii Training Clinics
Swimming, Biking, Running, Triathlons
www.bocahawaii.com
tri
Brian Clarke School of Running
Running, Trail Running, Triathlons
www.bcendurancetrainings.com
run
Personal Best Training by Jonathan Lyau
Running
www.personalbesttraininghi.com
run
Yoga for the Long Run
Running and Yoga
www.longrunergy.com
run
Hawaii Running Lab
Running
www.hawaiirunninglab.com
swim
Swim Hawaii
Swim Technique with Jan Prins
www.swimhawaii.com
tri
Team Move
Overall Fitness
www.movehi.com
tri
Camp Bennett
Multisport
www.campbennett.com
swim
University of Hawaii Masters
Masters Swim Club
www.uhmastersswimming.com
swim
Kailua Masters Swimming
Masters Swim Club
www.kailuamasters.org
swim
Peter Hursty's Roughwater Swim Clinic
Open water Swim training
pshursty@hotmail.com
swim
The Oahu Club Masters Swimming Group
Swimming and Overall Fitness
www.theoahuclub.com
Trail Running
Oahu Trail Running Club
Running
www.facebook.com/groups/OahuTrailRunClub
run
Hawaii Running Project
Running
www.hawaiirunningproject.com
tri
Hawaii Triathlon Center
Youth and Adult Triathlon Training
www.hitricenter.com
Swim
JJ´s Swim & Fitness
Ocean Swimming at various locations
www.jjs-swim.com
Training Groups
EVENT or GROUP Missing? Email us to be included: hawaiisportmag@gmail.com
21 | HAWAIISPORTMAG.COM
Upcoming Events Lace up your shoes for the HONOLULU Family Fun Run presented by First Hawaiian Bank on Saturday, March 31, 7:30 a.m. at Ala Moana Beach Park. Family members of all ages can enter the 5K fun run, a leisurely walk/run filled with selfie stops, snack stations and entertainment. Kids ages 3–10 can also participate in a 500-meter keiki dash. Afterward, head over to the keiki fun zone for more family fun. Photo Greg Yamamoto
Women, Health and a 10K By KC Carlberg, MPH, Race Director of the Hawaii Pacific Health Women’s 10K. Photo Donna Ho May is the month of Mother’s Day, National Women’s Health Week and the Hawaii Pacific Health Women’s 10K. All of these special events are designed to celebrate women. As a woman, you may be accustomed to doing it all. Putting yourself last is easy to do: the laundry needs folding; your assignments are on deadline; a family member needs help moving; and you just found out the baseball team is having a bake sale. Sound familiar? But the price of perfection is prohibitive. When you're so focused on taking care of others, who's taking care of you? The community of women is strong and they have banded together in ways to support each other. National Women’s Health Week begins on Mother’s Day each year. It is a reminder to women to take care of themselves, and to make their health a priority. The objective of the campaign is to bring awareness and help empower women to take care of themselves physically, mentally and spiritually. Life can become a three ring circus and while juggling all of our responsibilities, things can fall through the cracks. Taking care of you as #1 is a great way to gain stability and bring balance back to your life. Physical: Schedule your checkups and make sure you have your regular health screenings. These screenings will help you keep tabs on yourself and are great for prevention and early detection: blood pressure screening, cholesterol check, pap smears and pelvic exams, mammograms and breast exams, bone density screen, blood glucose tests, colon cancer screening, body mass index, skin examination and dental check-up. Mental: If you aren't doing so already, start taking an omega-3 supplement. According to a recent Healthy 22 | HAWAIISPORTMAG.COM
Women poll, 41 percent of responders are missing out on the joint, heart and, yes, brain-boosting benefits of the essential fatty acid found in salmon, walnuts and flaxseed oil. Research shows omega-3s may have potential health benefits to stave off such mental disorders as depression and dementia. By adding a little Sudoku puzzle on the side, you can't go wrong! Spirit: Not enough can be said about the power of thinking positively for good health. Exercise, meditation, spending time with friends and journaling are all great examples of ways to keep stressors at bay and improve spiritual health. Running is a great way to stay healthy, fit and strong. It has grown in popularity over the years and women now make up over 50% of participants in most running events across the nation. Women have the same goals, dreams and aspirations as everyone else and when women run together, much energy and power is created. Women’s runs are incredibly popular across the country and have a rich history here in Hawaii. The Hawaii Pacific Health Women’s 10K celebrated its’ 41st year in existence on May 6, 2018. Women are interesting people. They can be mothers, daughters, wives, lovers, friends, bosses, leaders, helpers, a shoulder to cry on, and a force to be reckoned with. They can be nurturing, inspiring, competitive, strong, willful, and protective and be so aloof you might wonder who they really are. They are magnificent and marvelous creatures. Women gather together when a friend is in need, they rally the troops lest a fellow friend be scorned. They laugh and cry together and they RUN!!! Join in a celebration of women and health and run with us on May 6, 2018 for the Hawaii Pacific Health Women’s 10K.
SCOTT FOIL 10
KEY FEATURES Carbon Frame Shimano Ultegra Di2 22 Speed Syncros Carbon / Alloy Parts
ALTRA TORIN IDEAL USES Running Walking Cross Training
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HOKA CLIFTON BEST FOR Road Stability Neutral Cushion Balanced
25th Anniversary! Kona Marathon
Waikoloa Beach Resort
e Pric se ea r c n I 1, y a M 8 201
www.KonaMarathon.com
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Land of Aloha presents
25th Anniversary
Kona Marathon at Waikoloa Beach Resort Sunday June 24, 2018
Course
Health & Fitness Fair, Packet Pick Up & Late Registration
Out and back courses that travel along the scenic shoreline of the Kona Coast. Aid Stations are located every 1 to 1-1/4 miles, stocked with water and electrolyte drink.
Saturday June 23: 10 am to 5 pm at the Hilton Waikoloa Village, official headquarter hotel of the Kona Marathon. Each participant must present photo ID to pick up their race number.
Awards
Entry Fees
•
Quarter Marathon, 5K • Top Two Male & Female, 5 Year Age Division Marathon, Half Marathon, Quarter Marathon, 5K • $100 for First Place Male & Female Big Island Marathon Finisher Award presentations start at 9:30am
Race Start Times Marathon Half Marathon 5k Quarter Marathon Event
First name
BIG ISL AND
h awa i i
5K
Last name
sex
dob
address
city
division age group
half marathon
All entry fees are non-refundable and non-transferable
marathon half marathon quarter marathon (10.55K)
state/country
M AR ATHON quarter marathon and 5K
• Marathon $100; Half Marathon $90; QM $45; 5K $35 After December 31, 2017 • Marathon $110; Half Marathon $100; QM $50; 5K $35 After February 28, 2018 • Marathon $115; Half Marathon $105; QM $55; 5K $35 After April 30, 2018 • Marathon $125; Half Marathon $115; QM $60; 5K $40 After June 1, 2018 • Marathon $140; Half Marathon $130; QM $65; 5K $45 19 and Under & 65 and over - 5K always $35
5:30am 6:00am 6:45am 7:00am
KONA
m
f
age on race day
Phone
zip/postal
t-shirt size
active military
(Marathon/Half Marathon Only)
Online registration, event lodging rates, weekend events and additional information can be found at konamarathon.com
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entry fee total enclosed
I am participating in the UCC Coffee, Kona Marathon, Half Marathon, Quarter Marathon or 5K and I agree to comply with the rules, regulations and event instructions. I understand that participating in a road race is a potentially hazardous activity and can result in serious injury or death. I am aware of and I expressly assume all inherent risks associated with participating in this event, including, but not limited to: falls, contact with other participants and objects, the effects of weather, including high heat and humidity, traffic and the conditions of the road. In consideration of your accepting this entry, I for myself and anyone entitled to act on my behalf waive and release from any and all claims for injuries and damages I may have against the Kona Marathon, sponsors, State of Hawaii, County of Hawaii, the United States of America, Queen’s Market LLC, OM Center LLC, Waikoloa Resort Association, Global Resort Partners (Hilton Waikoloa Village), Kolea Owner’s, Association, Inc., Lonomakua Partners, LLC, Waikoloa Beach Association and Waikoloa Beach Marriott Resort their trustees, directors, officers, employees, agents and representatives caused by the negligence of any of them arising out of my participation in this event, including pre and post race activities. I attest that I am physically fit and have sufficiently trained for completion of the event. I consent to receive medical treatment, which may be advisable in the event of illness or injuries suffered by me during this event, and I agree to pay for the costs of my medical treatment. I give permission for the free use of my name, voice or picture in any broadcast, telecast, advertising promotion or other account of this event. I agree that electronic submission of this application constitutes agreement to all the terms of this waiver and release statement. I understand that any and all fees paid by me in association with this event are non-refundable and non-transferable. I permit the use of my contact information by Kona Marathon, it’s sponsored events and sponsors. signature
(if under 18 years old, parent or guardian please sign and print your name)
date
please return payment and completed application By June 19 to Address below or drop off at Bike Works in Kailua-Kona or Bike Works Beach & Sports in Waikoloa By June 21.
Kona Marathon Events, LLC PO Box 326 Volcano HI 96785 25 | HAWAIISPORTMAG.COM
konamarathon.com
Rev.07/27/17
The History of Dick Evan´s Memorial Road Race Text by Bicycleracing Hawaii, Photos by by Ray Brust and Chuck Texeira To the unfamiliar, on the surface a road bicycle race must appear to be nothing more than men and women with well honed, cleanly shaven legs clad only in skin tight lycra, sporting styrofoam skull caps pedaling their trusty steeds in a sort of random, bee like, swarming orb. Nevertheless, if our innocent observer were somehow able ride on the handlebars (like when we were kids) of one of the racers, he or she just might come to understand the epic journey that takes place from the beginning of this saga at the start line to the climactic finale at the finish. Each year amateur bicycle racers in America watch the professionals of the World Tour test mind, body and machine on the Homeric routes of monumentally epic top tier races including Paris-Roubaix and what many have labeled the world’s most difficult sporting event, The Tour de France. Hawai‘i, the fiftieth of the United States, formed of volcanic activity and at times harsh climactic conditions is by definition epic merely by its location in the middle of the Pacific Ocean. Perhaps best known for its vast array of perfectly contoured, world famous surfing waves, Hawaii is also home to an assortment of endurance sports, not only aquatic but also born from terra firma. Each year, amateur bicycle racers from Hawai‘i and across the globe line up for their own little piece of epic, a race that today is known as the Dick Evan’s Memorial Road Race, or DEMRR for short. Since the early 1900’s, what was then known as the Around-O‘ahu Race has gone through a number of iterations from its original running, when the majority of roads on Oahu were dirt or were paved with crushed coral. Indeed, this was the era of steel frames, single speeds, balloon tires, leather chamois and the occasional mustache handlebar. This history will be documented at a later date in Bicycle Racing Hawaii’s monthly newsletter. The eldest of bicycle racers remaining and riding here on O‘ahu, including “Godfather” Ray Brust, Tony Gill, Steve Timpson and Atomman Kimm, remember the modern day DEMRR as part of the Haleiwa Sea Spree Carnival. This event was actually a two day stage race and ran in conjunction with a carnival that was, fittingly, held in Haleiwa where the race began and ended over the course of two days, the mid-point finish/start line being at Kapiolani Park with Kaneohe Bay Drive and the Ka Iwi Coast being used rather than Dump Road and Heartbreak Hill, respectively. 26 | HAWAIISPORTMAG.COM
Ray Brust, by far the most active local bicycle racer in a generation, recalls his first race in 1977 at the tender, sweet age of sixteen. Remarkably, the day broke calm, cloudless, sunny and pleasant as peaches. After ominously pumping the tires of his steel framed, Campagnolo five speed Super Record equipped steed to 120psi, as was the norm in those days before rolling resistance and tire size was studied with as much obsession as it is today, a down-pour of rain naturally soaked the roads beginning in Ka‘a‘awa. There were a number of crashes that day, Ray himself remembers hitting the deck three times before finishing somewhere off the back of the approximately seventy five entrants. Also worth noting is that there was no police escort and all racers begrudgingly stopped at any red traffic light or stop sign. Post Sea Spree, Ray’s name would eventually make its way six times onto what would eventually become the DEMRR perpetual trophy, one time for each win, in addition to a long list of other palmares arduously earned statewide. Ray Brust turns a seasoned fifty seven years old in 2018. This brings us to 1982 and the unfortunate death of a legend in the Hawaii racing scene, Dick Evans. History tells us Evans grew up in southern California and moved to Hawaii in 1967. He started cycling here on O‘ahu in the early ‘70s and by 1979 he was winning more or less every race he entered. According to local hard man Tony Gill, “Evans was a master of the bicycle, a beauty to behold pushing the pedals and would mentally and tactically beat his opponents into submission with his superior ability to read the race and par-course, a true cycling craftsman. Yet surprisingly off the bicycle he was a lanky, unassuming bachelor who dedicated his life to the craft, he never owned a car, simply rode his beloved Masi everywhere.” Gill remembers the last race he entered with Evans, the Inshane Stage Race in which the road race portion was a circuit that started and finished at the top of Mokapu Saddle, making loops down Kaneohe Bay Drive and back up Mokapu Boulevard. Also in attendance that day was Dennis Haserot, a former USC track and field star who trained under the tutelage of Mihaly Igloi, a veritable Hungarian sadist known to prescribe copious amounts of schadenfreude laden, soul crushing intervals. Haserot hailed from the Big Island and Gill recalls him being substantially more fit than Evans, the internationally competitive kind of
strong who for giggles would enter the occasional bicycle race where his engine alone would often take him to the finish line in first place. Haserot even won a Master’s National Championship Road Race, held in Florida that year, where he and one other rider tag teamed their way forty-five miles towards victory in the windy conditions when he dropped his break- away compatriot, finishing in first place with a sizable gap over the now dejected second place. Not to mention the 54:30-ish minute TT he knocked out one year on the Malaekahana TT course long, long before any aero equipment was in popular use. Just a standard steel road bike, wheels and drop bars, Mercx-ing that sucker 40 long kilometers for the win. But that day in 1982 on the island of O‘ahu, Haserot’s might was no match for Evan’s pure cycling savvy when he attacked up Mokapu Boulevard on the last lap, leaving the dumbfounded Brust, Gill and Haserot to sit and spin. He soloed to victory with enough time to unclip and dismount, checking on the whereabouts of his opponents as he gave a gracious bow-like sweep of the arm to a small crowd that had gathered to watch. Tragically, this would be Evans last race before he was struck by a car in downtown Honolulu while commuting to work at the highest quality printing shop in Hawaii, Edward Enterprises, at the much too young age of thirty seven. Somewhat inauspiciously, a September 14, 1982 Honolulu Advertiser article written by Carol Hogan reads, “His death serves to point out how vulnerable bicycle riders are, especially on O‘ahu where traffic is heavy.” 27 | HAWAIISPORTMAG.COM
Dick Evans also won that year’s Around-O‘ahu Race, his fifth time striving for the win. A different Advertiser article, yellowed with time and clipped sans author and date quotes Evans at the finish line of Stage 2 after the pack had left Kapi’olani Park at 8:15 that morning. Reflecting on his prowess when the road turns skyward, Evans is quoted, “I just kept the race fast. As soon as the hills came at Makapu‘u and Hanauma I started applying a little more pressure. It’s the toughest part of the race so you get the strongest riders coming over the hills. Today was the same thing, not letting anybody get ahead.” Following his death, in conjunction with Evan’s grieving family, Steve Timpson arranged to auction his riderless, wistfully adrift and wanderlust cycling equipment to fund what would be the first Dick Evan’s Memorial Road Race in 1983. After a few solemn words of remembrance, the entrants that day were off for their piece of epic bicycle racing warfare, thoughts of World Tour Spring Classics swirling in their heads, the cobblestones of the Arenberg Forest to be replaced by the haphazardly maintained streets of Oahu. Tony Gill was the victor that day, the first ever DEMRR. He vividly remembers attacking off the front with Chris Sayers very near the pedestrian foot-bridge in Kaneohe adjacent to what is now the Kokokahi YWCA. At the time, the route stayed on Kaneohe Bay Drive at Mokapu Saddle and through Kailua, eventually making its way to the Waimanālo backroads via the Pali to Castle Junction. In the backroads Gill says Sayers must have been hallucinating, as every time he would pull through for his turn at
the front he kept repeating, “They’re coming man, they’re right there!” As Gill moved onto the wheel, able to peep behind, each time there was nobody, nothing but the Ko‘olau Mountains shrouded as they often are in thick clouds. Fighting against the barbed wire that had replaced his quads and other pedaling specific tendrils Gill would win by what he recalls as a margin of just under six minutes, way more than enough to be described as a clean set of wheels. Gill recalls that day: We were collaborating in a great adventure. We had been on the same team in Connecticut when I was in law school and he was a talented junior. I truly wanted us to arrive at the finish line side-by-side in victory. We were both dehydrated to the point of chills and getting spastic micro-cramps. We had been on the rivet since Kāneʻohe. Chris was the better climber, and he pushed the pace going up the Pali. At Makapuʻu, he finally said that he was done, and told me to just go ahead. He refused to cut the pace. This was a big emotional moment for me. I didn’t want to leave a buddy on the field of battle, but he was clear about it. I went up Makapuʻu in 54x16 flat out, which made my ligaments feel like barbed wire pulling in flesh, something that had never happened before and has never happened since. I went into a kind of tunnel and could only hear the police Harley behind me. Chris told me afterwards he found a place to sit down and recover for a while. He literally had to stop...just minutes from the finish, and do nothing, he was that shattered. From that day until now, I’ve never personally seen anybody other than Chris turn himself inside out like that, up to the point that he physically couldn’t continue to ride. I’ve seen that kind of thing on TV in the Tour de France, but until you are there in person, you can’t appreciate what it takes to endure that kind of hurt. It looked like a big solo victory for me at the finish, but several minutes of that margin were all about Chris. He continues: The DEMRR unofficial slogan “ride bravely” recognizes that the real meaning of our sport is in the character you bring to it, and what you demonstrate under pressure. There’s always a winner and there’s always somebody that’s stronger next time. That’s routine. But when you leave the realm of who’s physically stronger, the rare and beautiful thing is when somebody finds the courage to push his or her body past normal fatigue. In the words of Mike Neel, “Bicycle racing is a mental sport. It’s too hard to be physical.” And Don Schollander said, “A champion is the one who keeps going when everything turns black.” And the immortal Graham Obree, “I had to use the effort I’d use to save my life.” Sayers gave something extra that day that those guys would have recognized. That’s the best way to honor Dick Evans. Dick Evan’s Memorial Road Race has been run yearly with slight changes in course here and there and one or two gaps in years when the race was a no go, but in one form or another we have been racing bicycles around the island of O‘ahu for a very, very long time. Also of note is triathlon’s inextricable link with Dick Evan’s Memorial Road Race. Best known of the tests of athletic endurance, an amalgamation of land and sea events, many know that Ironman® Triathlon was spawned right here on O‘ahu in the Hawaiian Islands. Contrary to popular belief, the sport of triathlon was not started here but rather in California. Only the well known distances of 28 | HAWAIISPORTMAG.COM
a 2.4 mile swim, 112 mile bike ride, and a 26.2 mile run started on O‘ahu. On an unremarkable Honolulu February morning in 1978, a surfer later turned endurance sport athlete, Peter Bourne made his way down to Ala Moana beach park for a quick surf. Upon arriving on the beach he noticed a number of men hurriedly free-styling their way to shore. After the swimmers exited the ocean he watched as they sprinted toward bicycles patiently lying in wait with which the participants would use for the bike leg of the world’s first Ironman Triathlon®. Perplexed, a friend later informed him he had just witnessed the first swim-bike transition of that seminal event. After becoming a life-long endurance athlete himself, Bourne would later learn he had seen the combination of the Waikīkī Rough Water Swim, Around-O‘ahu Race (now DEMRR) and Honolulu Marathon into the world’s first Ironman® distance triathlon. The brain child of John Collins the race was conspired to settle a debate about whether a swimmer, cyclist or runner was the strongest endurance athlete. That initial event, requiring self-provided support crews, was won by Gordon Haller with two time silver medalist John Dunbar also present. Military servicemen made up most of the rest of the entire field of fifteen. The Waikīkī Rough Water Swim and Honolulu Marathon are well known events not only to residents of Hawaii but many around the world. But what about this Around-Oʻahu Race? Have some not ever wondered why an Ironman distance triathlon is 112 miles? Why 112 miles? Of course, give or take a few miles here and there for course changes, at its core, riding a bicycle by making a loop of Oʻahu from Honolulu via Kunia and the North Shore is 112 miles. Interestingly, when the Around-Oʻahu Race was taken up by Ironman®, the racers in fact started at the finish of the Waikīkī Rough Water Swim and travelled counter-clockwise, the opposite direction of the pure bicycle race, with the finish line located at Aloha Tower. Hawaii Ironman® continued to be raced on Oʻahu until 1982 when there were actually two races, one in the original month of February and another in its current month of October when the race moved to the Big Island of Hawaii. Dick Evan’s Memorial Road Race will forever hold a special place in the hearts of Hawaii’s bicycle racing community. Clearly not even close to the Herculean task of finishing The Tour de France it nevertheless provides mere mortal amateur cyclists a chance to test their mind, bodies and machines right here in Earth’s most epic of landscapes, the island of O’ahu, Hawaii. Bicycle Racing Hawaii is a 501c(3) not-for-profit corporation formed in 2017 to preserve and perpetuate this long tradition of racing bicycles not only on Oʻahu but in the entire state. Contributors: Ray Brust, Tony Gill, Atomman Kimm, Chuck Teixeira For more information: bicycleracinghawaii.org © 2018 BICYCLE RACING HAWAII ALL RIGHTS RESERVED
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Malawi by Bike: A Fundraising Expedition in Africa
TEXT BY
Susie Stephen
IMAGE BY
Natalia Horinkova and Eric Kollai
Check out Susie Stephen´s blog at: www. longrunergy.com
In July 2017, Shawna Ping and Eric Kollai joined an intrepid group on an 800mile bicycle expedition across Malawi, organised by the California based non-profit Ride OnePulse. As part of the team, Shawna and Eric were raising funds for Partners In Health, a charity who work at a number of clinics and hospitals across Malawi but they were also hoping to gain an insight to the country’s many healthcare needs and learn about the culture as they traveled. It all started with an Instagram post – like many a contemporary story. But to find out what happened next, I recently caught up with Shawna and Eric in between their respective day-jobs in the medical field (Shawna is a nurse and Eric an ER doctor) and their seemingly never-ending hunt for rideable trails and waves. How did you hear about the Malawi expedition? Why did you decide to sign up? Eric: Strangely enough we heard about it thanks to Instagram! Shawna stumbled upon the Ride OnePulse profile and we ended up reading all about their Malawi plans (www.instagram.com/rideonepulse). The Malawi expedition sounded like something we’d been wanting to do for a while: balance charitable work with riding bikes and travel in a new country. How did this differ from other types of fundraising adventure experiences? Shawna: Ride OnePulse incorporate local people into their expedition teams, which minimizes third-party management and helps to ensure that the work is directly impacting local communities. We did also occasionally put our medical training to good use – when and wherever possible. How did it compare to other types of endurance cycling events or trips that you have done in the past? Eric: This was totally different. I’ve taken part in multi-day cycling competitions before: La Ruta in Costa Rica and the Breck Epic in Colorado. This trip, as an expedition was slower and the days were very long - 8-10 hours in the saddle. The bikes were also not built for speed – they were 50lb single-speed ‘Buffalo’ bikes designed to haul 220lbs/ 100 kilos (donated by World Bicycle Relief). The end of each day on the expedition was also unique – after cycling for so long we still had to put up our tents and find water, which was usually highly entertaining for the villagers in the places we were staying. What types of food did you eat? Shawna: The expedition team did have a cook, which was amazing. Each night we ate a stew of some sort, usually consisting of potatoes and produce from the market in a village we had passed through during the day. When we were cycling past Lake Malawi our dinner usually included some type of fish, otherwise we ate eggs or beans for protein. What was the craziest wildlife that you saw? Shawna: We did see big crocodiles in some of the rivers we crossed, but luckily only from bridges as we cycled along! However, one day someone decided to try and capture overhead film footage using a drone but a large Fish Eagle had other ideas, and knocked it out of the sky in one swoop. What would you say to someone interested in joining a similar type of expedition? Eric: Go for it! Ride OnePulse have different expeditions each year, many that are closer to home and across the US. It’s a great way to do something good whilst doing something you love. Plus, you meet people from all walks of life. What would you recommend to people traveling to Africa? Shawna: Soak up and enjoy everything that Africa has to offer. Yes – see the awe-inspiring wildlife and animals but also try to spend time getting to know the local culture. Meet people and really see how they live!
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Would you do something like this expedition again? Eric: Yes, but we would make a few changes. It would be great to do a volunteer trip where we could directly apply our medical training e.g. cycle from village to village to do medical work on a daily basis.
I S L A N D T R I AT H LO N & B I K E R e a c h y o u r P E A K i n 2 018 !
S e r v i c e - Tra i n i n g - G e a r - C l a s s e s - F i t t i n g
Island Triathlon and Bike 569 Kapahulu Avenue Honolulu, Hi 96815 808-732-7227 itbhawaii.com
Finally, to gain an overall picture of what it was really like in Malawi, riding a bike for hundreds of miles, I asked Shawna and Eric to share three highlights and lowlights. Let’s start with the lowlights: Having to wear long tights, both men and women, in order to be culturally appropriate was a little rough on the hotter days when you wished you could wear shorts. One particular day comes to mind - we had ridden a long 60+ mile day over some very mountainous, dusty terrain. When we finally rolled into our campsite for the night and brought our buckets to the well, we discovered that all of the wells in the area were dry! Fortunately, we were able to buy some bottled water to drink and we rationed the rest of our water for cooking. It was pretty gross going to sleep in sleeping bags all sweaty and dirty. Made us really appreciate our bucket showers the rest of the trip! All of the various school projects or communities that needed funding. Malawi is such a poor country - pretty much everywhere you look there are opportunities to help, and the need is heart-breaking. We had to remind ourselves that you can't do everything all at once, and we had a specific focus and purpose for our trip and the funds we had raised as a team. Going on a trip like this as part of a group had its ups and downs - but we especially got antsy on days when we wished we could ride more, or go explore! Sometimes we'd see an intriguing dirt road into the bush and we'd have to use all our restraint to not detour down it! Our endless curiosity didn't always run in tandem with the group mantra of ‘staying together’. Highlights: The local expedition staff. The Malawian staff introduced us to and guided us through Malawian culture, took care of us, and they were hilarious! From our trendy World Bicycle Relief bike mechanic appropriately named "Fancy;" to our female police officer Gladys that sang all day and put unicorn stickers on her Uzi; to our driver Mphatso who could tie down precarious mountains of our gear on top of a van, our trip wouldn't have been the same without them. One particular day stands out - our cook Joseph decided to hop on a bike and ride with us on one of our longest and most difficult days.... even though he hadn't ridden a bike in years. We were all concerned about him and wondering how he would do - we were pretty tired ourselves! When Eric asked how he felt after he looked pretty beat down at one of our rest breaks, he 32 | HAWAIISPORTMAG.COM
said "I have set a goal, and I will achieve it." And he did! We cooked for him that night while he celebrated and drank the local delicacy, "shake-shake." The ceremony at the end of our trip when we got to donate our bicycles to healthcare workers. It was inspiring to have witnessed the power of bicycles over the course of the month - we really got to see first-hand how bicycles were the link to commerce, school, food and healthcare for an entire country. So, it was especially gratifying to be able to give that gift to community healthcare workers. What was really special about the ceremony was that each person gave their bicycle to an individual, so it felt really personal. Each person said what the bicycle meant to them - most of them were excited that they would be able to see more patients in a day, or have a way to transport their patients to the hospital! Getting to see the country at the speed of a bicycle was a definite highlight. You really notice the little details as you ride from one village to the next in a way you wouldn't in a vehicle. Also, since most people in Malawi either walk or ride a bike everywhere, we were moving at the local speed, which was an instant ice breaker. People would ride next to us and chat for miles, kids would run up and try to jump on the backs of our bikes in the morning to get a ride to school, and one day, some kids even ran behind us and helped push us up a hill! Being on a bicycle made everything more personal and gave us constant interaction with the friendly Malawians. All in all, Shawna and Eric and the whole Ride OnePulse team managed to raise $80,000 for Partners In Health. The money is going towards the provision of basic healthcare services for Malawians at a number of PIH clinics and health centers across the country. Eric summed up the experience eloquently: “This was a unique opportunity to learn, explore, meet amazing people and do a little bit of good in a very under-served part of the world; all while riding a bicycle.” To see more work by the team’s photographer, check out Natalia Horinkova on Instagram @_nata_ Find out more about Ride OnePulse and their work on the website www.rideonepulse.org/ The NGO is currently accepting applications for a Climate Change Expedition through California.
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Hamstring injury risk and prevention
TEXT BY Motoki Nakamura PT, DPT, JACO REHAB Image
Motoki Nakamura and Kyler Sugiyama
Incline Hamstring bridge: Lift pelvis up towards the ceiling, then back to ground. Once you can achieve 3 sets of 10-12 reps comfortably with double leg, you can progress to single leg (one leg up in the air).
The most upsetting thing that can happen to athletes is getting injured. In sports that involve high speed running such as soccer, football, and track & field, hamstring injury is one of the leading cause of time lost from play. While hamstring injury may take several months to return to play, recent studies have identified risk factors and injury prevention exercises for athletes to continue staying healthy. Risk Factors: Reduced eccentric strength of hamstring is shown to increase the likelihood of injury. Eccentric is a phase of a lift when a certain muscle is contracted while it is lengthening to control the motion. For example, during a deadlift, the eccentric phase of a hamstring occurs when the bar is lowered back to the floor from standing position. When hamstrings contract, it bends the knee and/or extends the hip. Thus, any controlled movements that slowly straightens the knee or bends the waist is considered eccentric. Researchers have found that athletes who are at risk for hamstring injury has decreased strength of this certain phase of a lift. Did you know that there are 3 hamstring muscles in your body? They all begin from your sit bones, however, two inserts to the inner knee, and one insert to the outer knee. The outer hamstring muscle is called the biceps femoris muscle. Tight biceps femoris muscle has also shown to be a risk factor for hamstring injury. Research has also shown that athletes with prior history of hamstring injury demonstrated lower levels of strength and activation signals to their injured leg compared to the uninjured leg. In medical terms, this is called neuromuscular inhibition. When neuromuscular inhibition occurs, this can also lead to reinjury of the same hamstring muscle. Injury Prevention: Prevention program is best to implement during off-season, as in-season program may increase muscle soreness during performance. These exercises are focused on eccentrics, which improves both strength and length of the hamstring musculatures. Here are some of my favorite exercises to prevent hamstring injury from least to most aggressive exercise:
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Sliding leg curls: Lift pelvis up and bend your knees to bring the ball in towards you, and then away. This exercise will also challenge your stability and control.
Nordic hamstring: In tall kneeling position, anchor your ankle. Slowly control yourself falling forward while maintaining straight shoulder, hip, knee alignment.
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2018
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MARATHON READINESS SERIES
REGISTER
SUNDAY | AUGUST 12
15K
Boca Hawaii - Norman Tamanaha 15K @ Kapiolani Park
SERIES
SUNDAY | SEPTEMBER 2
20K
Runner’s HI 20K @ Kalaeloa (Former Barber’s Point NAS)
Late Entry ............................................ $195 - Until Aug 11 Race Day ............................................. $210 -
SUNDAY | SEPTEMBER 30
25K
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AUTOSOURCE KAILUA 25K @ Kailua Beach Park
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SUNDAY | OCTOBER 21
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SUNDAY | NOVEMBER 11
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Racing as Flow Text by Brian Clarke All race events are essentially a flowing river of racers. Seen from far above, the river expands as it flows along the course, with the fastest racers moving ahead and the slowest bringing up the rear. Your place within the flow depends on your ability, whether walker, jogger, or runner. Your first task is to know your ability precisely and to pace yourself accordingly—never faster than your ability pace because running faster always results in a slower-than-ability finish time. Ability pace is the average pace you can achieve without slowing drastically in the last race segment due to extreme fatigue. The shorter the race, the more even your pace should be (on level ground), while races longer than 21K should be negatively paced, i.e., the last half should be somewhat faster than the first. Your ability pace determines how you will perform against your peers in the early stages of a race. Some of your peers will move ahead of you, some will remain with you, while others fall behind. It is crucial to understand this dynamic aspect of the early flow of a race because it determines what will happen later on.
purposely let them go, and like lemmings rushing to the sea they pounded on not realizing what they were doing to their capacity for exertion. Later, as they slowed, he was for a time running at their pace, though they were far ahead. But eventually, they continued slowing and the flow reversed itself, with Alan’s peers coming back to him. There was nothing they could have done at that point to reverse the inexorable flow where Alan was concerned. He simply had more energy than they did because he had harbored it with correct pacing. Alan had a good understanding of how going out too hard squanders muscle glycogen (high-octane energy), leaving mostly fat in the later part of a race event. You can’t go as fast on fat as you can with a combination of fat and glycogen. In other words, once you are out of glycogen you must slow down. Thus, you can always beat someone of your ability who goes faster than their ability pace in the first three-quarters of a race of any distance. Alan Titchenal never deceived himself. He knew he couldn’t run faster than his ability allowed. In this day of GPS monitors it should be a no-brainer to pace one’s self according to this norm.
One of my best friends in the 1990s, Alan Titchenal, was a smart racer. Alan Titchenal here resting on his During the Honolulu Marathon he But it is so much more exciting to bke. would always assess the weather in go out fast with the Bigger Boys the first few miles. When it was hot and Girls. And you can always claim and muggy, he would slow down you were on track for a fast time at and let his peers go ahead, often by a mile or more by three-quarters when the wheels fell off (you cramped, the time I would see him at the 17 mile mark in Hawaii got injured, ran out of energy, etc.), as if something hapKai. I often wondered why he was so far behind at that pened that was completely beyond your control. point. Yet when I spoke with Alan after the race, he would tell me that he beat them all. Proper pacing is never beyond your control. Come join me in one of my clinics, as my coaches and I always teach Focused on an unrealistic finish time, his peers had gone the BC Safe-Race Pacing Technique. You, too, can learn out too fast and he had run them down in the last miles. to race correctly within the flow. He was still running within himself at that point while they were reduced to a comparatively slow jog at best. The BC Endurance programs in this quarter of 2018 are: The irony is that, even in the cool years, Alan’s peers would Hapalua Half-marathon Training, Summer Jogger Traindisappear ahead of him in the early going. He would ing, Oahu Trail Training, Summer Swim Training, Island go out faster than he did in the hot years, but he knew Triathlon Training, and the Honu 70.3 Tri Training. how to pace himself in all weather conditions, while his All of my trainings accommodate a range of recreational cohorts didn’t have a clue. As a result, he would pass athletes, from slow to fast and from beginner to adthem before the finish, with the ultimate irony being that vanced. it happened every year in every race they ran. Alan’s racing peers never seemed to realize how far back You can view our program offerings and sign up for he had been before he began closing the gap on them. more information at http://bcEnduranceTrainings.com. They never asked themselves what they could have done to make the race more competitive. In the early miles, he 36 | HAWAIISPORTMAG.COM
Kona Marathon Events presents 9th Annual
Volcano Rain Forest Runs Half Marathon, 10K & 5K August 18, 2018 -Volcano, Hawaii
Entry Fees:
½ Marathon - $80 ½ Marathon - $85 ½ Marathon - $95
After May 14, 2018: After July 31, 2018:
10K - $40 10K - $45 10K - $55
5K - $30 Fees are non-refundable for any reason, 5K - $30 including cancelation due to natural disasters. This event is just minutes from Hawaii Volcanoes Nat’l Park 5K - $35 5K - 19 and under and over 65 always $30
Late Registration and packet pick-up: Friday, August 17, at Cooper Center Volcano Village 1:00 - 6:00pm. There is no race day registration for the 1/2 Marathon. You may pick up your race number from 5:30 am until race start. 10K & 5K can register race day until 7:00 am. (T-shirts are not guaranteed for late entries)
Courses: All runs start and finish at Cooper Center on Wright Road in the heart of Volcano Village and traverse the quaint village roads through the beautiful native rain forest and ranch lands with stunning views of Mauna Kea and Mauna Loa in the distance. Aid Stations: Located every 1 to 1.25 miles - stocked with water, ice and electrolyte drink
Start Times:
½ Marathon – 7:00 am
5K Run – 7:45 am
10K Run/Walk – 8:00 am
Award Presentations: 9:30 am - Top 3 Male & Female for the Half Marathon, 10K & 5K, 10:30 am Top 2 M/F in each 10 yr age division for all 3 events. Note: The 5K will have additional awards for the 8 & under, 9-13, and 14-19 age groups. Free Keiki Runs – 10:00 am 1-4 yrs old – 100 Yd Dash 5-7 yrs old – 200 Yd Dash
Final Event for the Hawaii Triple Crown Half Marathon Series Triple Crown Participant? 2018 _____ (must be pre- registered for Series) 2016_____2017_____
Grill Lunch – Race Day 8/18: # of lunches ____ X $10.00 = $ ______
Event information and online registration can be found at: www.volcanorainforestruns.com
------------------------------------------------------------------------------Sex: M F First Last
Email: _________________________________Birth Date
Circle one
month / day / year
Age on Race Day _____
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Address
State
Zip______________ Phone_____________________________19 & under School name: ______________
10K Run
Circle Race: ½ Marathon Circle T-Shirt Size: Entry Fee
Grill Lunch 8/18
TOTAL
S
M
L
$__________ $__________ $__________
XL
5K Run/Walk
XXL 3X Checks Payable to: Volcano Rain Forest Runs Mail entries to: Race Director Last day to mail: 8/7/2018
PO Box 326 Volcano, HI 96785
To Volunteer or for Information (808) 967-8240 raceinfo@volcanorainforestruns.com
Waiver: I am participating in the Hawaii Volcano Rain Forest Runs - ½ Marathon, 10K or 5K and I agree to comply with the rules, regulations and event instructions. I understand that participating in a road race is a potentially hazardous activity and can result in serious injury or death. I am aware of and I expressly assume all inherent risks associated with participating in this event, including, but not limited to: falls, contact with other participants, and objects, the effects of weather, including high heat and humidity, traffic, and the conditions of the road. In consideration of your accepting this entry, I for myself and anyone entitled to act on my behalf waive and release from any and all claims for injuries and damages I may have against the Volcano Art Center, sponsors, State of Hawaii, County of Hawaii, the United States of America, their agents and representatives caused by the negligence of any of them arising out of my participation in this event, including pre and post race activities. I attest that I am physically fit and have sufficiently trained for completion of the event. I consent to receive medical treatment which may be advisable in the event of illness or injuries suffered by me during this event, and I agree to pay for the costs of my medical treatment. I give permission for the free use of my name, voice or picture in any broadcast, telecast, advertising promotion or other account of this event. I agree that electronic submission of this application constitutes agreement to all the terms of this waiver and release statement. I understand that any and all fees paid by me in association with this event are non-refundable.
______________________________________________________________________________________________
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(If entrant is under 18 years of age print and signature of Parent or Guardian) 37Date | HAWAIISPORTMAG.COM
Date
Kuliouou Ridge Trail TEXT BY Yuko Lin Nakai IMAGES Yuko Lin Nakai and Masaomi Uchida Image Yuko Lin Nakai and Kazuki Ishii ハワイでハイキング！( KuliououRidge Trail )
青い空、海、マリンスポーツ！といった印象の強いハワイですが、実は山も充実しています。気楽なお 散歩コースから上級コースまで、ハイキングコースが沢山あるのですよ。ヨーロッパからはハイキング をしにハワイを訪れる方も沢山いらっしゃいます。 ハイキングと一括りに出来ない程、そのレベルは様々なのですが、一番身近なところではワイキキ東端 のDiamond Head（ダイヤモンドヘッド）ですね。ここは日本からの観光客向けツアーにもなっていて大 人気！今でこそ広く知られていますが、最初にダイヤモンドヘッドツアーが売り出された時には、それ をツアーにしても誰も参加しないよ、、、と言われていたんだそうです。 他にも、オバマ前大統領が汗かきかきのSP達を従えて登っていましたKoko Head（ココヘッド）も、地 元の有志達の補強作業のお陰で、今も連日大勢の人で賑わっています。 ワイキキから直ぐのSaint Louis（セントルイス）や夜景で有名なTantalus（タンタラス）のトレイルなど も、毎週トレイルランナー達がグループで走っていたりと、身近なトレイルですね。 上級者になってきますと、一人やっと通れるような尾根を渡ったり、キャンプしながらだったり、野犬 や野豚の恐怖に怯えたり、シューズを脱いで川を渡ったりなどなど、本当に沢山のトレイルコースがあ るそうですよ。 先日、ランナー仲間と出かけたのはKuliouou Ridge Trail (クリオウオウリッジトレイル)。 まずはパーキング、入り口付近のストリートパーキングになります。近所の住民にしてみれば迷惑な私 達ですから、静かに手短に行動しないとですね。 トレイルでも案外と知り合いに会うものですね。ランナー仲間にも会いましたし、毎週日曜日のロング ランの後にコーヒーブレイクをしに行くお店の方にも会いました。沢山の犬もいましたよ。気軽にハイ キングを楽しんでいる人が多いですね。 いつも走っているロードと違うのは足の感覚だけではありません。土、森林、草、泥、雲、色んな香り も景色と一緒に楽しめました。なんだか久しぶりで新鮮な香りでした。頂上近くになると、杭に留めた 階段があって、ヌルヌルでも安全に登れるようになっていましたよ。 ガイドブックでは片道2時間ちょっと、と紹介されているこのコース。お天気も涼しく、みんなランナー という事もあって、ゆっくり楽しみながら歩きましたが、1時間20分ほどで到着でした。途中遅れて来た 1人は、走ったり歩いたりしながら40分で到着していましたよ。 楽しく頂上まで行ったら少しブレイク、景色を楽しみましょう。でも、あいにくその日は雲。。。とこ ろが、標高が高いので風と一緒に雲も来たり去ったり。雲に入った～と思うと呼吸が変わります。重 い！そして、流れて行った～と思うと下に綺麗な景色が突然見えて、楽しかったですよ～。気の利く仲 間が用意してくれたナッツやPBJサンドイッチ、そして雲を食べながら、楽しく休憩しました。 帰りは行きよりも楽ですね。Koko Head（ココヘッド）などでは、人によって登りが楽、下りが楽と 様々ですが、このくらいのトレイルになると、みんな揃って下りが楽との感想でした。 そして今回、私はトレイルシューズではなく、ソールの凸凹したランニングシューズでしたが、ちょっ とドキドキしながらも安全に楽しめました。 ハワイのハイキング、ランナーとしてのクロストレーニングになりますし、おしゃべりしながら仲間と 楽しい時間を過ごせました！ 次の週末、ハイキングに出かけてみませんか？ 38 | HAWAIISPORTMAG.COM
Colleen Webb Journalist
There’s more to life than just financial goals. At Ameriprise Financial, we take the time to understand what’s truly important to you. Together, we’ll develop a financial plan customized for your life – to help you live more confidently today. And tomorrow. Thomas Mark, CFP,® CRPC® Financial Advisor An Ameriprise Platinum Financial Services® practice 808.792.5965 1585 Kapiolani Blvd, Ste 1630 Honolulu, HI 96814 thomas.x.mark@ampf.com ameripriseadvisors.com/thomas.x.mark
Investment advisory products and services are made available through Ameriprise Financial Services, Inc., a registered investment adviser. © 2015 Ameriprise Financial, Inc. All rights reserved. (10/15)
20th Annual
Na Wahine FESTIVAL SUNDAY • SEPTEMBER 9, 2018 • KAPIOLANI PARK • 6:30 AM
Sign-up today at Active.com or go to www.nawahinefestival.com
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BIOASTIN SUPPORTS
JOINT, SKIN & EYE HEALTH NATURALLY
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