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OAHU EVENTS DATE Jan 1 Jan 4 Jan 11 Jan 12 Jan 18 Jan 18 Jan 19 Jan 25 Jan 25 Jan 26 Jan 26 Jan 26 Feb 1 Feb 1 Feb 2 Feb 2 Feb 8 Feb 8 Feb 9 Feb 15 Feb 17 Feb 22 Feb 22 Mar 1 Mar 2 Mar 8 Mar 15 Mar 23 Mar 29 Mar 30 Apr 5 Apr 6 Apr 6 Apr 12 Apr 13 Apr 13 Apr 19 Apr 27 Apr 27 May 3 May 10 May 17 May 18 May 25 May 25

TIME 7:00AM 9:00 AM 8:00 AM 7:30 AM 6:00 AM 7:00 AM 7:00 AM 7:00 AM 8:00 AM 7:00 AM 7:30 AM tba 6:00 AM tba 7:00 AM 7:00 AM 7:00 AM 4:30 PM 7:30 AM 7:30 AM 7:00 AM 8:00 AM 6:30 PM 6:30 AM 7:00 AM 9:00 AM 7:00 AM 7:00 AM 7:00 AM 7:30 AM 7:00 AM 5:00 AM 6:30 AM 8:00 AM 6:00 AM 6:15 AM 6:30 AM 6:30 AM 7:30 AM 7:00 AM 7:00 AM 7:00 AM 6:00 AM 5:30 AM 8:00 AM

EVENT Bosetti 10K Ugly Sweater Run 3rd Annual Bronco Memorial Run Magic Island Biathlon HURT 100 Emancipation Freedom Wa l k Harold Chapson 8K MCBH King of the Hill The Newman Center Fun Run Sharon's Ride, 35K-100K Sharon's Run, 5K/10K, 1 mile walk Sharon's Ride, Keiki Cycling 22nd Annual Navy Seabee Run Pearl Harbor 10K Johnny Faerber 10K Tryfitness Women's 5K MCBH Swamp Romp Va l e n - Tails Family 3K Fun Run Valentines Biathlon Moanalua Valley 6 miles Trail Run The Great Aloha Run Warrior Dash GlowBash 5K Scavenger Run Haleiwa Triathlon Hawaii Pacific Health Women's 10K Honolulu Rainbow Ekiden Aiea Loop Express Spartan Race Aloha Stadium MCBH Surf and Turf Rainbow Run, 5k./1mile Ford Island Bridge Run, 10k. North Shore Marathon Haleiwa 5K Vi's Top of Tantalus The Hapalua - Hawaii's Half Marathon BOCA Hawaii Lanikai Triathlon Looney Lagoon 5K Honolulu 5K for Kids J.B. Kelley Metric Century Ride 13th Annual Jamba Juice Banana Man Chase Run With a View 39th Annual Wahiawa Pineapple Run Honolulu Triathlon Hibiscus Half Marathon Hele On Kalihi 5K

DISTANCE/LOCATION Hawaii Kai 3.1 miles, Waikiki Shell Schofield Barracks 5K Run/1K Swim, Magic Island Makiki Nature Center 5K, Ala Moana Beach Park Kapioloani Park 5K, MCBH Kaneohe 5K, Newman Center, UH Manoa Kapiolani Community College Kapiolani Community College Kapiolani Community College 5.5/10K, Ford Island, Pearl Harbor Lehua Elementary School Kapiolani Park Kaka'ako Waterfront Park MCBH Kaneohe Aloha Stadium 5K run/1K swim, Ala Moana Beach Park Moanalua Va l l e y Aloha Tower to Aloha Stadium Dillingham Ranch Kaka'ako Waterfront Park 400m/12mi./3mi., Haleiwa Beach Park Kapiolani Park 5x5K, Kapiolani Park Aiea Loop Trail 5K obstacle run, Aloha Stadium MCBH Kaneohe Kaka'ako Waterfront Park Ford Island, Pearl Harbor Haleiwa Haleiwa Puu Ualakaa State Park Waikiki Kailua Beach Park Lagoon Drive Downtown, Honolulu 25K-100K, Kaiaka Bay Beach Park 5K, Ala Moana Beach Park Aiea 10K, Wa h i a w a various races, Ala Moana Beach Park PLUS 15K, 5 miles, Kapiolani Park Kohou Street/King St., Downtown

INFORMATION tba 808-988-6222 808-483-7133

Check out our online calendar at and become a fan of us on


January 26, 2014

Diamond Head 7:00 am Ride Run OahuWalk

Sunday January 26, 2014 ◌ Diamond Head ◌ Oahu ◌ 7:00 am


FOR MORE INFORMATION: Visit our website at Call us at (808) 528-3058 Email us at


35k 75k 100k


5k 10k

6:00 am

Onsite Registration Opens

7:00 am

Bike Rides begin (35K 75K 100K)

7:30 am

Runs (races) begin (5K 10K)

1 Mile

8:30 am Walk begins (1 Mile) 10:30 am Keiki Bike Ride Time and Location of early packet pickup/registration to be announced on Facebook, Twittter, and Visit us online for details. All events and onsite registration at Kapiolani Community College Diamond Head Side (Parking lot C) Wheelchairs, strollers, and pets (on leash) welcome.

AWARDS: 5K/10K Run 1st Place male & female overall and top 3 age group finishers (see website for age group details) REGISTRATION: Mail in entries must be received by January 20, 2014. No guarantee of t-shirt for entries after January 20 CHECKS: PAYABLE TO: Epilepsy Foundation of Hawaii MAIL TO: EFH - 1050 Ala Moana Blvd, Ste 2550, Hon, HI 96814

Mail in registration below (check or money order) or register online at *************************************************************************** ***







TEAM NAME (optional)






ADULT (men’s sizes)





$40 ($50 after Jan 15)




Walk:1 Mile

$25 ($30 after January 15, 2014)


DONATION (From $1 to $1,000,000)

Family Rate (Up to 5 Family members) $80 ($100 after Jan 15)

Helmets are required for riders. Entries from minors will only be accepted with a parent or guardian’s signature. I know that running and biking is a potentially hazardous activity. I should not enter and participate unless I am medically able and properly trained. I know that there will be traffic on the course route. I assume the risk of riding in traffic. I assume any and all other risks associated with this event, including but not limited to falls, contact with other participants, the effects of the weather, including high heat and humidity, and the condition of the roads, all such risks being known and appreciated by me. Knowing these facts and in consideration of your accepting my entry, I hereby for myself, my heirs, executors, administrators or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the Epilepsy Foundation of Hawaii, this event’s officers, directors, members, volunteer-agents, successors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind the nature whatsoever arising out of or in the course of my participation in this event. I grant permission for organizers to use photographs of me and quotations from me in legitimate accounts and promotions of this event Signature

Date I have read and understand the waiver above

Parent’s signature if entrant is under 18 years of age

* Family Rate – up to 5 family members



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Jan 18 6:00 AM Hilo to Volcano Ultra and 50k Relay

Coconut Island to Volcano Village


Jan 19 7:00 AM Wintertime Super Sprint Triathlon

200/6mi./1mi., Kailua-Kona

Jan 26 8:03 AM Peaman's Splish-Splash & Super Bowl Biathlon



Feb 2

7:00 AM Springtime Triathlon

0.5mi./15mi./6mi., Kailua-Kona

Feb 9

7:00 AM Monster Triathlon

2.4mi./112mi./26.2mi., Kailua-Kona

Feb 16 8:03 AM Turtle Trudge, Dragon Dash & 1 Mile Gallop



Feb 23 7:00 AM Sprint Triathlon

0.3mi./14 mi./2 mi., Kailua-Kona

Mar 2



Mar 16 6:00 AM 17th Annual Big Island International Marathon

PLUS Half Marathon and 5K, Hilo

Mar 30 tba

Lavaman Waikoloa

Wa i k o l o a

May 31 tba

Ironman 70.3 Hawaii

The Fairmont Orc h i d

Jun 22 5:30 AM 21st Annual Kona Marathon

PLUS Half Marathon & Family Run, Kailua-Kona

Jul 13


8:03 AM Zoomin' Zak Plunge and Plod Biathlon

7:00 AM Hilo Triathlon, 1500m/40K/10K






Jan 4

7:45 AM

Jan 4

8:00 AM

Hyundai Hope On Wheels 5K

Whalers Village, Kaanapali

Koieie Fishpond 5K


Jan 18

7:30 AM

Kamali'i Elementary 5K



Jan 19


Maui Oceanfront Marathon

Plus 1/2 Marathon, 10K & 5K, Wa i l e a

Feb 1

6:15 AM

Run for the Whales 1/2 marathon/10K/5K


Feb 14

5:15 PM

For the Love of Maui, 5K

South Maluaka, Makena

Feb 22


Old Maui High, 5K and 1K

Ho'okipa, Paia

Mar 17

5:45 PM

Run Till You're Green 3 miles

Kahului Ale House

Mar 22

7:00 AM

Valley to the Sea Half Marathon/10K/5K

Iao Valley to Kihei

Apr 6

7:00 AM

Maui 5K for Kids


Apr 13

6:30 AM

Metric Century Bike Ride


Apr 19-20 6:30 AM

Maui Stage Race


Apr 19

8:00 AM

Easter Bunny Biathlon (swim/run)



Apr 20

7:30 AM

Easter Egg Scramble




Jul 26

9:00 AM

EVENT Hanalei Bay Swim Challenge

DISTANCE/LOCATION 1K & 3K + Keiki Races, Hanalei Bay


Check out our online calendar at and become a fan of us on

Presents the 3rd Annual

Women’s 5K

The Women’s Fitness Experts

and Keiki 1 Mile Run

7:00 a.m., Sunday, February 2, 2014 • Kakaako/Waterfront Park COURSE This one-of-a-kind course is a safe, contained and beautiful route around Kakaako Waterfront Park. Enjoy the views as you and your friends run around this little gem in Honolulu. 5K run open to all girls and women age 10 and over. Keiki 1 mile run for boys and girls age 5-9.

FEES & DEADLINES Early entry postmarked by Dec. 31, 2013 - Adult: $35 / Keiki: $25. Entry from Jan. 1, 2014 Jan. 25, 2014 - Adult: $40 / Keiki: $30. Race Day Entry Adult: $50 / Keiki: $40. No t-shirt guarantees after Jan. 25, 2013. We reserve the right to refuse entry to anyone for any reason. AWARDS & PRIZES Awards ceremony to follow the race. Prizes awarded to the top 3 ON-LINE REGISTRATION at finisher’s, the top 3 finisher’s in each age group. Ends midnight on Jan. 30, 2014. Women’s Finisher Shirts

JOIN US FOR THESE POPULAR ALL-WOMEN’S EVENTS Hawaii Pacific Health Women’s 10K – Mar. 2, 2014

Na Wahine Festival – Sept. 14, 2014


Location: Island Triathlon & Bike, 569 Kapahulu Ave. Sat., Feb. 1, 2014, 10:00am - 3:00pm



The Women’s Fitness Experts

NO REFUNDS • Make check payable & mail to: TRY FITNESS, PO Box 22422 Honolulu, HI 96823 PLEASE USE INK AND PRINT CLEARLY


_______________________________________ __________



First Name


Age on 12/31/14


_______________________________________ ________




Zip Code



Email (required for confirmation)

Phone (Day)





SIGNATURE* (Parent or guardian must sign if entrant is under 18 yrs. old)



Waiver and Release Statement: By signing this form I release Team Try Fitness, staff and sponsors from claims or liabilities arising out of my participation in this event including pre- and post-race activities. I AGREE to comply with the rules, regulations and event instructions of the Women’s 5K. I know that competing in the race may be hazardous, I am aware of and assume all risks with participation in this event. In consideration of the 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, Try Fitness, Women’s 5K, the City and County of Honolulu, the Hawaii Community Development Authority and the State of Hawaii resulting from my involvement in this event. I will additionally, give permission for free use of my name, voice or photo in any broadcast, telecast advertisement or promotion of Try Fitness.


EVENT (check one box) S

Women’s 5K M L XL

T-Shirt Size (circle one) Before Dec. 31, 2013: $35 Jan. 1 - Jan. 25, 2014: $40


Keiki 1 Mile Run M L XL

T-Shirt Size (circle one)

Before Dec. 31, 2013: $20 Jan. 1 - Jan. 25, 2014: $25

Waikiki Swim Club presents: The 2013, 2014 Biathlon Series at Ala Moana Beach Park:

Christmas Biathlon, Nov. 30, 2013 Magic Island Biathlon, Jan. 12, 2014

Valentines Biathlon, Feb. 9, 2014 Valentine’s Biathlon | Sunday, February 9, 2014 | Race Start 7:30 am | Ala Moana Beach Park

COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes. ENTRY FEE: $25 INDIVIDUAL OR $50/TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Jan.27, 2014. The entry fee includes one t-shirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to : Sui Lan Ellsworth, 3465 Paty Dr. Honolulu, HI 96822 LATE ENTRIES: $40 INDIVIDUAL OR $80/TEAM: Do NOT mail after Feb. 3, 2014. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15 – 7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15 to 7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: DIVISIONS: Married, Just Friends, Sweetheart, Family BRIGHTLY COLORED CAPS (parent & child) & Open. TEAM Age Groups: 50 & under, 81-70, 71-90, 91-110, 110-130, 130+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available. REQUIRED FOR SWIMMERS Early Registration by 11/18/13, $60 Individual/$120 Teams for ALL 3 BIATHLONS Late Registration by 11/22/13, $90 Individual/$150 Teams for ALL 3 BIATHLONS Series applicants MUST turn in signed application waivers for each race at time of Initial Series application. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, INFO: email An Aqua Sphere cap provided to series entrant swimmers!


Enter online at:


(First Name)


Birth Date








Shirt Size

(First Name)


Valentine’s Biathlon, Feb. 9, 2014 Birth Date Mailing Address


51-70 71-90 91-110 111-130 130+





Shirt Size Zip Check here if you are a BIATHLON SERIES participant

Email Address TEAM DIVISION (check one only ) 0-50


Individual Team Biathlon Series Entry (Register by Nov. 18) $60 $120 Biathlon Series Late Entry (Do not mail after Nov. 22) $90 $150 Series applicants MUST turn in signed application wavers for each race at time of initial series application Valentines Biathlon Entry (Register by Jan.27, 2014) $25 $50 Valentines Biathlon Late Entry (Do not mail after Feb. 3, 2014) $40 $80

WAIVER & RELEASE: 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, 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 and understand the waver above. Signature(s) Parent’s signature if entrant under 18 years of age

Date Date

Lori & KC - You are an Ironman!

On December 1, 2013, KC Carlberg, Lori McCarney, and nearly forty other Hawaii athletes competed at Ironman Cozumel, Mexico. For KC, the well-known owner of TryFitness and an established personal trainer and Race Director, this would be her first Ironman. For Lori, it was her eighth.

Lori: What made you decide at this time in your career to do an Ironman? KC: Good question. I’ve been doing triathlon for 25 years and just love the sport and what it has given to me in my life. When I turned 50 this year, I really wanted to do something significant. I’ve always wanted to do an Ironman, particularly Kona Ironman, but never found the time with coaching, training, and running Try Fitness. This year I decided that I was ready to make that commitment and give to myself. Since I had been to Cozumel with you three years ago, I knew the course and felt that the conditions were so similar to Hawaii that this was the race for me.

line and I told myself “KC, today you will be an Ironman but right now you have to work for it.” This helped me stay focused so I could race smart. I was KC: How did you feel about going back to Cozumel? finally in the mix with everyone else and it felt good. I Lori: I really had great memories of that 2010 race. never doubted I would be an Ironman some day, and Remember how much fun we had? The friendly peo- that day was glorious. I ran down that finish chute ple, the beautiful swim course where I got my PR of feeling like I had trained for this all my life and that 1:34, and my 2nd place AG finish. I like that the race moment was mine. Just phenomenal. was after Thanksgiving so I would be on a fitness track Lori: That is so cool. I knew you were a little worried leading up to the holidays. about doing the race, but you did great. What was Lori: Was becoming an Ironman what you expected? bugging you? KC: It sounds cliché, but it truly is about What went on in your head as you prepared and the journey. After all these years, I felt that raced? KC: It far exceeded my expectations. Having people may have had expectations of me because I do trained athletes such as yourself for the Ironman what I do in the triathlon community. What I discovevent, I knew what I needed to do for my training and ered was that I had to be vulnerable, and just be me I was prepared for the race itself, but I no idea of how and that all those expectations were in my head. When I would feel. I trusted that I did the work and when it I let that go, I was able to really embrace my humancame to race day, I was blown away at how good I felt. ness and enjoy the experience. It allowed me to really It was amazing. I felt strong and confident. I’m not enjoy Ironman and a return to Ironman Cozumel after saying it was easy, because I had some moments being a part of the Hawaii crew that went to Mexico where I had to dig deep to focus through the discom- and it helped to know that we were all in it together. fort of it all, but overall it was doable. As I was train- Each of us had our own goals but in the end we suping, I really focused on being in the moment. The ported each other. I’m so proud to be a part of our Ironman is such a long event; I knew that if I got ahead Hawaii community of triathletes and athletes and I of myself I would get frustrated. There was a moment thank you for helping to create the Team Hola y Aloha on the bike at mile 30 when I thought about the finish that went to Cozumel. I’m grateful for everyone who

competed and all those who took the time out of their lives to come to Mexico to support everyone. KC: It was a really large group from Hawaii that made the trip to Cozumel. Why did you try to convince people to go? Lori: Triathlon and Ironman have helped me be a better person. I am more confident, more positive about life, and simply physically and mentally healthier than I have ever been. I wanted other folks to share these great benefits and I thought that Ironman Cozumel was a great event for everyone, including first timers. If I could recruit just a few athletes from different training groups to get things started, I expected they would talk their training buddies into it and we could get a large group. And once that ball started rolling, we did! What does that tell you about the relationships you make through triathlon? KC: You and Ironman seem to have a strong relationship. You just keep doing them. Lori: It’s funny. You would think that some of the bad experiences I’ve had at Ironman events would cause me to stop competing. The DNF at my first Ironman in Kona in 2009 was emotionally devastating. Another DNF came when I experienced debilitating cramping on the hot and hilly Ironman France bike leg in 2011. The medical team pulled me off the course (at least I thought they had) and I sat by the road for close to two hours. When no one came to bring me and my bike down from the mountains, I decided to ride down to T2 to make the bike cut off . All the way down, I said I would quit after the bike. And I did. I can’t believe I quit. That was a lesson in the power of my mind to make or break a race. I learn something new about racing and about myself with each Ironman experience. I like that, and I think that’s why I always look forward to the next one. Lori: So, are you “one and done” or is there another Ironman in your future? KC: I would love to get into the Kona Ironman one day, but for the moment I’m truly grateful for my Cozumel experience. It has made me a much better athlete and even better coach.

Ask the Trainer

10-15% for women – than the average age grouper. You can improve your 10K time by eating fewer high Aloha everyone. I’m back again with another edition of fat snacks. Losing 1 to 2 pounds of body weight can ask the trainer. Since we last spoke, I completed the shave off 2-3 seconds per mile. That doesn’t seem like Cozumel Ironman Triathlon. I’m totally stoked. I a lot, but over the distance it adds up. Furthermore, thought about my run with the first question I received the lighter you are, the less pounding your body takes with each foot fall. from one of my readers: by KC Carlberg

How can I run faster in a triathlon? Indeed, the burning question of most triathletes. Some would argue that the triathlon race comes down to the run, if you are a great runner you can take the win. Just look at Mirinda Carfrae at this year’s Ironman World Championships. We aren’t all pros, but we do want to do our best when we race. There are 3 things you can do now to improve your running. One – aerobic capacity. If you want to run fast you have to run fast. Yes, adding speed week into your weekly workouts is critical. It reminds your body to run fast. Your speed work along with those base training miles in the off season build your capacity. Two – running economy. Working on form and technique will help immensely with your running efficiency, thus improving economy. Additionally, adding plyometric moves and strength training further helps to strengthen weaknesses and deficiencies in your physical person thereby helping with your speed. Third – Power to Weight Ratio. Remember in the last issue we discussed how to become a better climber in cycling you have to lose weight? Same applies here. The lighter and stronger you are the faster you will go. Pro triathletes generally keep a much lower body fat – 5-10% for men and

What is better – Greek yogurt or regular yogurt? That is an excellent question. Factoid – Canadians eat 33% more yogurt than Americans. Now the question ity ball to improve functional strength, balance and – both types of yogurt come from milk and have flexibility of the body. Many people use a fitness ball healthy bacteria, but it is the processing the makes as a chair either for casual TV watching or working. them different. Greek yogurt is strained 3 times versus The ball can even be used as a bench with free weights twice for regular yogurt. This means that Greek yogurt to help further improve muscle stabilization. Try this has less whey, lactose, calcium, sodium, and sugar exercise: Move out into a bridge position on the ball than regular yogurt. It also contains about half the with your head and shoulders comfortably resting on carbs of regular yogurt, and the additional straining your ball, with your hips high, legs at a 90-degree means that it takes more milk to make Greek yogurt, angle from knee to ankle and your feet hip width apart. so Greek yogurt contains more protein. (17 grams From here you can use dumbbells for a nice chest versus 11 grams in some brands). This makes Greek press or fly. By using your core muscles to stabilize yogurt a better option if you are trying to get in a little your position, this becomes a very dynamic move extra protein in your diet, which is key when you are which includes pecs, shoulders, glutes, abs, quads and hamstrings. Using your core muscles to help your t rying to lose weight. stability and balance will also improve the natural Should I get rid of my fitness ball, it seems like a motor reflexes of the body. Whether you want to lose dead end trend? Oh good heavens no. The stability weight, run faster, or climb Mount Everest, a personball, or fitness ball as it sometimes is referred to, has alized program is your best bet in achieving those been around since the early 1900’s in rehab. Today, goals. The hard work is always worth the effort in being successful. Let me know how I can help you they are a staple in gyms everywhere. The exercise ball is a great tool to improve the strength of with your journey – ask the Trainer. the abs and the lower-back. You have to constantly adjust while on the ball because of its unstable nature, KC Carlberg, MPH and owner of Try Fitness Hawaii, thus helping improve balance. You can use the stabil-



1:28 PM

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Jonathan Lyau - Still Going Strong Congratulations on having participated in every single Great Aloha Run. What made you start running?

I started running in September 1979 in the 10th grade when I joined the McKinley High School Cross Country Team. It sounded interesting and I thought I had good endurance because I would outlast my basketball teammates when we ran for conditioning, but I actually got interested in running earlier in 1979 during the Spring. My Aunt (Dora Kop) was someone who always talked positively and strongly, and she told us that we should go with her to the Honolulu Marathon Clinic. So we (me, my brother, and cousin) went with her to Sunday’s Honolulu Marathon Clinic to listen to Dr. Jack Scaff talk about different topics on running and about something called the Marathon. We would then try to do one of the training runs after. I remember making it around Diamond Head and thinking it was an accomplishment. We only went to this a couple of times a month, but I learned a lot from listening to Dr. Scaff. I entered my first road race, the Diet Pepsi 10k in June 1979 and ran it in 51min. After I joined cross country I realized that I could do pretty well, but had to keep training to get better in running. I never played basketball again. After XC season I decided to run the Marathon in December, did it in a time of 3:23, and had fun doing it. My Aunt Dora passed away this past November and it brought back a lot of memories on how I got started in running. I ended up getting a bib number to pace some runners through 11 miles in the marathon and thought a lot about her, especially as I ran around Diamond Head. What are some of your best memories from running? And from the Great Aloha Run?

There are so many memories from my running career, but here are a few (in no particular order): • Winning the State High School 3200m track title (1982).

• Running my first marathon (1979).

• Winning my first of 17 Honolulu Marathon Kama’aina Titles (1993) after years of trying. • Winning two Great Aloha Runs 8 years apart (1994, 2002).

• Representing Hawaii in a $1 million winner take all race in Lake Tahoe (my first experience running at altitude).

• Being on the Hawaii team for an Ekiden run in NYC and seeing so many world class runners. • Breaking the 2:30 barrier in the Marathon.

• Getting inducted into the Honolulu Marathon Hall of Fame. • Traveling to different places outside of Hawaii to race.

Fun memories would be all the camaraderie that I had training, racing, and running relays with the Mushroom Track Club. The best memories have to be all the people from all ages and walks of life that I’ve met (one of them being my wife Kelli) by being a part of Hawaii’s running community for all these decades. Memories from GAR include my first win as I led down into the tunnel and into Aloha Stadium to finish 1st. It was a surreal experience as it really felt like I was “pulling” everyone else in the race through there. I’m still creating memories so I’m sure this list will grow. What were your best GAR results? 5 top 5 finishes, 15 top 15 finishes, 26 top 20 finishes, 23 top 30 finishes. (Year by year results above.) What is the secret? You have stayed with running for a long time, and on a highly competitive level. Setting goals and trying to reach them keeps me motivated. The key is consistency in training without taking too many long breaks from training. I continue to do quality hard run workouts to maintain race fitness and enter races of various distances. I’ve only had to take one really long break from training. It was for almost 8 months after getting injured and ultimately having surgery. Other than that, I’ve basically run continuously since 1979. When you trained the most, how much did you run? 80-100 miles per week. Where are you now, with regards to training and racing? Now I put in 40-60 miles per week and run 5-6 days per week. I still get in some hard quality sessions and run an occasional race

Great Aloha Run results through the yeears. 1985. . . 39:59 . . . . 5th 1986. . . 43:11 1987. . . 52:32 1988. . . 43:46 . . . . 7th 1889. . . 43:23 . . . . 5th 1990. . . 43:02 . . . . 6th 1991. . . 42:35 . . . . 4th 1992. . . 42:21 . . . . 4th 1993. . . 42:00 . . . . 2nd 1994. . . 42:23 . . . . 1st 1995. . . 42:32 . . . . 5th 1996. . . 42:06 . . . . 3rd 1997. . . 43:11 . . . . 4th 1998. . . 43:41 . . . . 5th 1999. . . 42:37 . . . . 6th 2000. . . 43:12 . . . . 3rd 2001. . . 42:44 . . . . 4th 2002. . . 42:43 . . . . 1st 2003. . . 42:51 . . . . 7th 2004. . . 43:55 . . . . 7th 2005. . . 43:50 . . . . 6th 2006. . . 44:15 . . . . 4th 2007. . . 48:00 . . . 27th 2008. . . 44:56 . . . . 6th 2009. . . 44:29 . . . 20th 2010. . . 44:26 . . . . 5th 2011 . 1:46:44 . 8,621st 2012. . . 47:10 . . . 18th 2013. . . 46:28 . . . 14th

*recovering from injury or surgery.

to see where I’m at. I only pick two orree races Three good tips to running the GAR? a year that I really want to do well in. • Have Fun. Tell us a little bit about your best race ever. I don’t know if it was my best race, but it was my • Run/walk an even pace. breakthrough race. The Symphony Run 4-miler • Listen to your body. (Opus) back in 1991 when I broke through with a big 19:29 PR for that race. Gary Fanelli had Three good training tips for GAR? been dominating all the races here and beat me • Find time to run at least 3-5 times per week. by almost 30 seconds the prior week in a 10K. Even if you can only get out for 20 minutes, it I had been pulling off some great times in workouts, but my races weren’t improving like does a whole lot better than nothing. I thought. Three-quarters of the way through • Challenge yourself by doing a faster than northe race Gary started to pull away from me like mal workout once per week. he normally did and he opened up a gap, but something told me not to be a wimp and to take • Find a training partner or join a group that has a chance surge back up to him. Once I got even a similar goal as you. It’ll keep you motivated with him I felt a second wind and actually had to train and also be more fun. a great kick coming in that last 200m. It was a great time for me and really boosted my confi- Anything else you would like to add? I love dence in my ability. From that race on, I don’t the sport of running and especially enjoy helpthink I lost another local race for a while. It was ing others reach their goals. I wouldn't still be doing it if I didn’t like it! like the changing of the guard.

Pierce Murphy: Local Runner and NCAA Champion HSM: Congrats on your National Championship, tell us first a little bit about the race. and second a little bit about how you got to where you are now. PM: Thank you! The race went well. It had been raining for a few days before the race so the course was really muddy, and the temperature was in the 30s. There was a lot of wind as well, which made it feel colder. I did not mind the conditions because I knew everyone in the race would be affected by it as well. I got to where I am now from playing soccer a lot— that’s where I noticed that I had good endurance and would not get tired as fast as other people. I started doing small races as a kid and was good at them, and when high school came around I ran cross country and track. I did not think anything of it until junior year, when I started focusing a lot on running. I kept improving from there and now I am running on the best college cross country team in the nation.

HSM: What are your plans for the near future, and what happens after college? PM: In the near future I am getting ready for indoor and outdoor track. I run the 5K and 10K in outdoor track and I hope to PR in both those events. After college, if I am fast enough, I would like to run professionally. If not, I hope to get some kind of job in the film business because that is what I am majoring in. HSM: Tell us a little bit about your training, and your racing in college. PM: Training in college is much harder than high school. It’s good, though. It needs to be that way because everyone who runs in college is fast! In high school I didn’t have much competition. There were one or two guys who were fast, but nothing like in college. Everyone takes running seriously, and all the races are much larger than my high school races. Pierce Murphy and his teammates from University of Colorado, Boulder, recently won the NCAA Div. I Team Championship. Photo Credit ProMotion LTD



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Page 3

Where do you Ride your Bicycle that Makes you feel Uncomfortable? That stretch of road where you feel uncomfortable riding represents exactly why the Hawaii Bicycling League will not stop fighting to make bicycling in Hawaii safer, easier, and more fun. The Hawaii Bicycling League was founded in 1975, and our mission to make Hawaii’s streets safer for cyclists is still at the core of our organization. Many of you may know as us the event organizers of the Honolulu Century Ride and Haleiwa Metric Century Ride, but our primary role to get Hawaii’s roads safer for you. Our latest advocacy projects involve pushing the state to develop a two-way cycle track on King St. and develop an off-road bike path on the Leeward-coast, extending the Pearl Harbor Bike Path all the way to Kapolei. So, what does this mean for you? Better bicycling conditions and connected car-free paths for your use. We’re working hard to make this happen, but we need your support. By joining HBL you become part of a united voice for a bike friendly community. Get a say on how you want your island to support your love of bicycling. You’re also going to receive a 10% HBL Member Discounts at your local bike store and reduced registration fees on the Haleiwa Metric Century Ride and the Honolulu Century Ride. Become a member now! It’s simple and easy. Just head to to help make our island a cyclist’s paradise, and also save yourself some money in the process.

TRYFITNESS HE TAKE ON T 2014! E IN CHALLENG Cycling Training for Women Jan. 7 – Mar. 1, 2014

Honu Endurance Training for Women Photos by Julie Wassel

Mar. 11 – May 31, 2013

T 946-0346 • •



10:44 AM

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Wellness is... Catherine Cullison, PT, DPT, at JACO Rehab

Intellectual, Spiritual and Emotional. Occupational wellness enables a sense of intrinsic motivation, satisfaction and enrichment through one’s work. Physical wellness involves a personal responsibility for one’s health, with the need for regular physical activity and healthy eating habits. Social wellness promotes positive communication within our community and environment. Intellectual wellness is centered on challenging our minds to utilize our unique skills and talents in a productive way. Spiritual wellness involves the human search for meaning and purpose in our existence. It wasn't until I began practicing physical therapy that I realized how important "Wellness" really is. It is one of the key elements needed to implement Lastly, emotional wellness recognizes the need to understand and accept a successful treatment plan. Through listening to my patients, I realized our feelings. many people with musculoskeletal injuries have other stressors in their life. In my brief course review, I began to understand how truly interdependent These were related and/or unrelated to their injury, but it certainly played a each of these aspects are. Obviously as a physical therapist, I deal directrole in their healing. So I asked myself, “How can I guide my patients ly with the physical dimension of wellness. However, by improving sometowards physical healing, but also encourage them to take control of their one’s physical well-being, we are indirectly influencing each of the other lives outside of therapy?” dimensions. The physical benefits of looking and feeling healthy greatly improve self- esteem, self-control and determination, and it doesn’t stop there. Healthier people are more likely to live longer, feel better and encourage others around them.

Perhaps one of the most overlooked courses I took in physical therapy school was "Wellness". To me, it was kind of simple: People need a healthy balance of mind and body to get better . Evidently it was such an important concept that in the midst of our cardiopulm, pharm, neuroscience, and imaging courses, “Wellness" was a topic with enough information to warrant 214+ pages of reading.

One of our goals at Jaco Rehab is to help people understand what their bodies need in order to feel healthy and prevent injuries. Outside of direct oneon-one patient care, all of our therapists make an effort to support the greater wellness movement in our community. Some of our wellness programs include: • ACL risk of injury testing for local soccer, volleyball, and other sports teams. • JACO Liberty: A functional balance training program to help increase independence with activities of daily living. • Fit 2 Work: An ergonomic assessment and conditioning program designed to maintain wellness in your workplace. • Injury prevention seminars around the island to help people reduce their overall risk of injury. • Post-race injury screenings at many tournaments and races around the island.

Searching for answers, I reviewed the “Six Dimensions of Wellness” from my old course notes. These dimensions were developed by Dr. Bill Hettler, co-founder of the National Wellness Institute (NWI) in 1976. There are six, interdependent aspects of wellness: Occupational, Physical, Social,

It is my hope that everyone is able to find a greater sense of wellness within themselves, so that they may share it with those around them. Together, we can gain a better understanding of the interconnectedness of each dimension and how they contribute to healthy living. You can learn more about the six dimensions of wellness at To learn more about the wellness programs we offer at JACO Rehab, visit our website:



2:21 PM

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Big Island Corner

Hawaii Sport was lucky to sit down with Helgi Olafson, a Big Island athlete What is your training routine who has excelled in his first year of triathlon racing to spread awareness like? about a rare disease that has affected his life. My training routine varies depending on what race I am training for. I typically cycle Hawaii Sport Magazine: You are an athlete based on the Big Island between 200 and 300 miles, run but you race all over the world. What are some of your recent races? about 30 miles, and swim about Helgi Olafson: I recently finished Ironman Canada on August 25th. This 5 miles per week, with 2--4 race was the "A race" for my Canada tour, in which I also completed hours of resistance training in Ironman 70.3 Calgary, Morden Triathlon, a 70.3 in Morden, Manitoba and calisthenics. As an endurance athlete I train pretty much Apple Tri Olympic in Kelowna, British Columbia. You are racing to spread awareness about ankylosing spondylitis, a every day but because I have disease which many people are completely unaware of. Can you tell us AS, I need to focus on recovery and sometimes that means I a little about it? have to take a rest day. I use Ankylosing spondylitis, or AS, is an autoimmune arthritis that involves my rest days to catch up on the fusion of the joints usually associated with extreme pain and discomfort. many responsibilities of runIt can lead to complete immobility. Everything you do with your body ning my non-profit organizaaffects the outcome of this disease, and those who are diagnosed within tion, Helgi Olafson the first few years of progression (around 19 or 20 years of age) have a Foundation, which is commitbetter success rate. The most important factor is that AS patients under- ted to helping people with stand that they may need to change their life in order to live comfortably. arthritis by promoting exercise There is no magic pill, but it is proven that using exercise as medicine and as medicine. staying mobile leads to a better chance that the patient will experience less What has been your favorite race up to this point? pain and progression. Personally, I take a medication called Enbrel, which is an injectable, but there are many other methods of treatment. Though I love racing on my home turf in Hawaii I would have to say my With AS, you have to listen to your body and figure out what works best favorite race up until this point is Ironman Canada in Whistler. The for you. Taking a proactive approach and listening to your body is the course is absolutely breathtaking and the fans are wonderfully invigorating. I was able to finish in 11 hours and although I learned a lot during the only way one will be successful with this disease. race I still have a lot to learn. What were the first indications for you and that something was What are your future goals, both for races and for ankylosing wrong? spondylitis awareness? When I was 19, I remember trying to get out of bed and I couldn't. I couldn't roll over without having excruciating pain in my hips. It was so 2013 was all about doing the best that I could and creating a profile, webbad it made me cry. I knew there was something wrong. It was a site, and record of media outreach and community involvement to be able painstaking diagnosis process that took about 6 months (much shorter of to better raise awareness for ankylosing spondylitis and arthritis. I have a length of time than most people go through to get their diagnosis). After been a dedicated volunteer in the communities where I have raced and having a series of x-rays Dr. Steven Goodman of Arthritis Associates of hope to continue inspiring and helping people around the world, especialSouth Florida ran a series of tests on me and I tested positive for the HLA- ly the keiki and those with arthritis. B27 gene, which gave me a 90 percent chance of having AS. The next Despite having a debilitating autoimmune arthritis, I was able to rank 48th test was an MRI which confirmed the diagnosis because of the visible in the USA and 103rd in the world in age group 30 to 34 for 2013, accordfusion in my sacroiliac joints. From this point forward I knew my life ing to USAT, all in my rookie year of triathlon. I have also been able to would be different and that I would have to make changes in order to be get the attention of a lot of media to promote this cause which has given happy. me the opportunity to obtain the sponsorship and donations necessary for What gave you the idea to start doing triathlons? What did you hope this operation to succeed in helping people with arthritis. These things all prove that anything is possible. to get out of it? I started in a triathlon as a runner for relay team during Olympic distance race Lavaman Waikoloa. I did fairly well, so I decided that I would start training to do a full race on my own and I would do it for a cause. I would do it to show others with arthritis and Ankylosing Spondylitis that through exercise, they could lead healthier and happier lives.

Next year, I intend to continue making a difference in North America by furthering the outreach of our programs, including the creation of chapters for Helgi Olafson Foundation's recently created Racing for a Cure for Arthritis Training Team (RCATT), which will bring teammates to Hawaii to compete as individuals and relay teams for Lavaman triathlons, who we have partnered with.

Was it hard to get started? What challenges and triumphs did you My other goals are to qualify for Kona and achieve the race results necesexperience when you started training for and doing triathlons? sary to receive professional triathlete status for 2015. With the next Olympic distance triathlon about six months away, I decided to start training for a marathon. My training was tough but I was see- Is there anything else you would like readers to know about your ing results quickly and I was able to do very well in my first marathon experiences and your foundation? with the time of 3 hours and 54 minutes. It helps that my coach, Rick Please check out our website at Follow me on twitter Rubio, has osteoarthritis which gives him the experience necessary to be and instagram: @helgiolafson and request me as a friend on Facebook. able to give advice to athletes with arthritis, like myself. He has a high Networking is a huge key to our success. If you believe in what we are impact hip replacement and he recently competed in Ironman World doing at HOF, please donate to this cause. All donations are tax-exempt. Championships along with many other long distance triathlons, running Please feel free to ask me any questions by visiting swimming events. Together we strive to help people with arthritis tact. and we make a great team. Let us know if you are interested in joining our RCATT program to race Tell us a little about how the disease affects your life at this point in at Lavaman. This is a great step toward owning your health, and/or racing time. Is there any one of the triathlon disciplines that is affected more in support of arthritis, which affects over 40 % of Americans, and comes than the others? in over 200 types. Mahalo. Although I have some fusion in my sacroiliac joints, I have found that, through triathlon, I am able to keep my ankylosing spondylitis at bay. Running is the most strenuous because it creates a lot of impact, putting Helgi Olafson Foundation pressure on the joints. Being that my sacroiliac joints are where my #CureArthritis fusion has occurred, the nerve pathways sometimes get misaligned and "Do More Than Sport" cause issues in my legs.

Cycling Events

Road Biking: 2/23--Makaha TT -- Cambio/Core 3/02--Castle TT --Boca 3/09--Pineapple Hill Sprint --Tradewind 4/06--Tantalus TT --Tradewind 4/19-20--Maui Stage Race 4/27--Haleiwa Metric Century Ride

The Winter Mountain Bike Series

The Winter Mountain Bike Series at Camp Timberline is a 4 race series consisting of separate XC/Trail, and Downhill races on each date. The 2014 dates are: January 26th, February 9th, February 23rd, and March 9th The XC/Trail Race will start at 9:00 AM, followed by the Downhill Race at 1:00 PM. There is a $40 pre sign up fee for each race, or $50 on the day of the race. Fee includes Camp Timberline Membership fees, professional race timing, and a T-Shirt for the first race entered. The XC/Trail course will be 3+ mile course and change for each race, number of laps will depend on class. The course will get progressivley more challenging throughout the series. The Downhill courses will consist of the existing Timberline DH Trails with changes and additions made for each race. The night before the final race in the series will be a campout night, camping is allowed with a $6 Camp Timberline fee, and will include a live band, bonfire, and potluck style cookout. The first practice dates are January 5th, 16th, 19th , and 25th. Specific practice times to be announced soon, Camp Timberline charges a $5 practice day fee. For up to date information, you can visit or like the Winter Mountain Bike Series Facebook page at http://facebook. com/wmtbseries Additional information can also be found at Remember to find your new (or used) quality bike from one of our great local bikeshops: BIKEFACTORY, BOCA, IT&B, Rusty Chain Cyclery, McCully Bike and The Bikeshop. Photo courtesy of

AIRPORT - CHINATOWN Eki Cyclery Jamba Juice, Airport Servco, Subaru Jamba Juice, Likelike YMCA Nuuanu YMCA Richards St. WARD AREA Honolulu Club Honolulu Club - Jaco Physical Rehab Sports Authority Jamba Juice Patagonia BOCA Hawaii BIKEFACTORY The Bikeshop ALA MOANA Jamba Juice - next to Longs Lululemon - new wing Footlocker YMCA on Atkins St. DIAMOND HEAD - KAHALA McCully Bicycle The Running Room Jamba Juice, Kapahulu IT&B Outrigger Canoe Club Kahala Mandarin Hotel Jamba Juice Kahala Lanikai Juice Kahala

HAWAII KAI Boston's Pizza Oahu Club Jamba Juice, Marina 24hr. Fitness KAILUA Kalapawai Market Jamba Juice Lanikai Juice Healing Arts The Bikeshop Kailua Public Pool YMCA KANEOHE YMCA Jamba Juice Soultrex Sports Authority NORTH SHORE Surf and Sea Patagonia Barnfield始s Raging Isle Lanikai Juice Excel Surf Shop Waialua Library North Shore Health Co-Op WAHIAWA Rehab Center Public Library

MILILANI Bikewerx JAMBA Juice WAIKELE Sports Authority JAMBA Juice BIKEFACTORY, Ka Uka WAIANAE Jamba Juice KAPOLEI Sports Authority Jamba Juice Jamba Juice Kroc Center EWA Jamba Juice KUNIA Jamba Juice PEARLRIDGE / AIEA The Bikeshop Jamba Juice, Waimalu Jamba Juice, Pearlridge Footlocker, Pearlridge Lady Footlocker, Pearlridge Runners HI Jamba Juice

If you cannot find a copy, email us at

How do you Explore?


S W I M : 5 0 0 m s w i m p a r a l l e l t o t h e be a c h • B I K E : 2 0 K b ike course on to KMCB RUN: 5K run on Lanikai Loop

More info at Register at --Race sold out in ‘04 - ’13, so sign up early!

LANIKAI TRIATHLON 2014 INDIVIDUAL ATHLETE : ____________________________________________________________________________ ____________________________ Last name rst name Men shirt (circle) S M L X ___________________________________________________________________________ OrWomen shirt S M L X Address _______________________________________________________ ________________________ _______________________ City State Zip Phone Email Physically Gender: M F USAT race age (as of 12/31/14): ___________ Birthdate ______ /_______ /_________ Challenged ? _____





T-shirt sizes

M / F____________________________________________________________________ S (sex) SWIMMER print name (circle)




M / F____________________________________________________________________ S (sex) BIKER print name (circle) (s




M / F____________________________________________________________________ S (sex) RUNNER print name (circle)




TEAM CAPTAIN: Address: _________________________________________________________________

swimmer Phone: ________________________ email: ______________________________________ biker runner




Join Us and enjoy the Aloha of the Big Island of Hawaii.


half marathon 10k and 5K


h awa i i



Athletes and Exercise's time to approach your workouts wholestically! No machines, just you and our brand new 3500 sq. foot facility where we will offer over 50 amazing classes a week because we believe in leaving no muscle behind! • Barre/Pilates/Yoga • Boot Camps (indoor/outdoor) • Pure Kettlebell • Myofascial Release

• Trainer/Brick Workouts • TRX/TRX Boot Camps • Sweat Box Nights • Unique 360 Strong Fusion Classes

Our West Side Triathlon Program will include:

Are you 360º Strong?

• Run/Swim/Bike Clinics and Programs • Bike Repair/Fitting and Tri Supplies • Brick Workouts and Much more

• Tri/Run and Swim Race Preparedness • One on One training services • Sports Massage Services




L A Y G E O N O 5K


Sat. April 19, 2014

Easter Egg & Earth Day 5km Race online registration only

e m e g e n d ly R a ce E ve n t M a n a


c o - Fr i





ONLINE Register After March 14, 2014

Register Early Before March 14, 2014

Go To:

Late Registration at Packet Pickup

Late Registration at Packet Pickup

Late Registration at Packet Pickup


$5 $10 • Strollers MUST be registered and start at the back of the pack. • Strollers are not eligible for event shirts and are untimed. • Strollers do not qualify for any awards, finisher medals and/or prizes.


Register Before April 18, 2014

$25 $35 I Mile Walk - Stroller Entry Fee - Paper Registration:

Register Before April 18, 2014

$10 $5 1 Mile Walk - Entry Fee - Paper Registration:




SIGNATURE OF PARENT/GUARDIAN (If participant is under 18)



I AGREE to comply with the rules, regulations, and event instructions of the HONOLULU 5K. 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 Honolulu 5K, the City and County of Honolulu, State of Hawaii, the United States of America, the Sponsors, USA Track & Field, 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 competition of the HONOLULU 5K. 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 AGREE to receive mailings from Honolulu 5k vendors which, does not obligate me to purchase any event related product. 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.


Shirts are ordered in advance. We will do our best to full fill your size but can’t guarantee size.

April 25th - 12 -6 Sports Authority Waikele April 26th - 10 -5 Sports Authority Ward St.

Packet Pickup

Pick-up your T-Shirt & Race Number at

For Kids





To use your credit card, please register online.

Honolulu 5k PO Box 757, Kula, Hawaii 96790


For Kids

Late Registration at Packet Pickup

$___________ Please enclose a check or money order payable to:

Total Due

I am unable to attend the 5K this year, please accept my gift.

My Gift $___________

One form per person. For additional forms, Please visit

Entry Fee $___________

2 Write your fee here…



Register Before April 18, 2014

$25 $35 5K - Stroller Entry Fee - Paper Registration:

Register Before April 18, 2014

5K - Entry Fee - Paper Registration:

$5 Register Online And Save

$20 $25 Stroller Entry Fee - Online Registration:

$25 $20 1 Mile - Entry Fee - Online Registration:

Register After March 14, 2014

Register Early Before March 14, 2014

5K - Entry Fee - Online Registration:

Registration Closes On April 22, 2014 at Midnight

Register Before April 22, 2014



Register online & save! Sign up online. Registration closes at midnight April 22, 2014




Adult Sizes M

Youth Sizes YS (6 - 8) YM (10 -12)


You MUST select a size in order to receive your T-Shirt. If no size is selected you’ll automatically be assigned a LARGE.

Sunday, April 27 • 6:30a.m. • Frank Fasi Civic Center

Entry Form

Check your entry fee…



Entry Fees If Registering Online:

Pick your Race







5 Honolulu 5K For Kids Honolulu 5K is a Nonprofit (501 C3) Organization - Net proceeds go to the Schools in Hawaii




T-Shirt Size

For Kids



LAST NAME: (One form per person please)


Honolulu 5k for Kids

Fill out the entry form completely. Applications must be post marked by April 18th

Your Info



Official 2014 For Office Use Only


*** DO NOT MAIL ENTRIES AFTER MAY 3th *** Mail $35.00 Entry Fee to: Central Oahu CPOA 500 Center St. Wahiawa, HI 96786 Packet Pick-Up will be held at: Runners HI 98-390 Kamehameha Hwy # A Aiea, HI 96701 May 8th, 10am – 6pm May 10th, 10am – 6pm The Running Room 819 Kapahulu Avenue in Honolulu May 9th, 10am – 7pm May 14th, 10am – 7pm Register at packet pick-up for a late fee of $45.00 Same Day Registration fee of $55.00 Same Day Registration from 5am – 6:45am ONLY Trophies awarded to top three overall Male and Female finishers FINISHER MEDALS FOR THE FIRST 1,000 FINISHERS 1st, 2nd, 3rd place medals awarded (Male and Female) in each age group Age Groups: <13, 13-19, 20-29, 30-39, 40-49, 50-59, 60-69 and 70+. T-SHIRTS not guaranteed for late registration or same day registration Contact Info: | Facebook @ Pineapple Run 10K *Like the Pineapple Run on Facebook for the most up-to-date race info*

Run through the hills of beautiful Wahiawa and the surrounding Pineapple fields and don’t forget to pick up your free Pineapple at the finish!!! Not a government entity or endorsed by the government.

LAST NAME: __________________________ FIRST NAME: _________________________ MI: _____ ADDRESS: __________________________________________________________________________





Payment: Cash Check

CITY: _____________________________________ STATE: ______ ZIP: _____________ AGE (ON RACE DAY): __________ DATE OF BIRTH: ____/____/____

For Official Use Only: Bib #: _____________________ Packet P/U:________________




WAIVER AND RELEASE STATEMENT: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running this event including but not limited to: falls, contact with other participants, the effects of weather including high and/or humidity, traffic, and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone else I am entitled to act on behalf, waive and release the Central Oahu Chief Petty Officers’ Association, the Pineapple Festival Committee and its members, the County of Honolulu, the State of Hawaii, and all volunteers, independent contractors and sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event, even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I consent to receive medical treatment which may be advisable in the event of illness or injuries suffered by me during this event. I agree to leave the leave the race course within a time limit of two hours.

______________________________________ SIGNATURE (Parent/Guardian if entrant <18)

________________ DATE

__________________________________________ EMAIL ADDRESS

ENTRY FEE (NO REFUNDS): st $25 Early On or before Tuesday December 31 , 2013 st th $30 Regular January 1 - May 11 , 2014 th $35 Late After May 11 2014

CYCLOVIA IN KALIHI 9 AM – 2 PM TIMING will be provided by Pacific Sport Events, th

All applications must be post marked no later than May 18

ONLINE VIA: Online registration closes at 9:00pm HST on Sunday, May 18th COURSE: 5K (3.1 miles) race begins at 8 am on Kohou Street Across the river from HCC, R on Kalani, R on Mc Neill, L on Colburn, R on Mokauea, R on King, R on Kohou, R on Kalani, R on Mc Neill, L on Colburn, Finish at Eki on Colburn.

AGE GROUPS: 9 and under, 10-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 and over. AWARDS CEREMONY will begin approximately at 9:00am once the last runner/walker crosses the finish line on Colburn St behind Eki Cyclery. AWARDS: Top three men and women overall and top three men and women age group finishers DRAWINGS: All finishers are eligible for prizes on race day




PACKET PICK-UP: rd Friday, May 23 4-6 pm Eki Cyclery 1603 Dillingham, Kalihi th Saturday, May 24 1-4 pm Eki Cyclery 1603 Dillingham, Kalihi th Sunday, May 25 (Race Day) at Start Line Kohou St. from 7am to 7:50am. Cash, Check & Paypal accepted.

T-SHIRTS will be given to participants at packet pick-up. No size changing unless sizes are available after the 5k run.


_____________________________________________________________________ Return this portion Last name

First name

Street address

MM / DD / YY Date of Birth



(Age on race day)


F Sex

Zip Code T-shirt size (choose one):










Waiver and Release Statement: I AGREE to comply with the rules, regulations, and event instructions of the Hele On Kalihi 5K. 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 Hele On Kalihi 5K Committee, City and County of Honolulu, State of Hawaii, the United States of America, the Sponsors, 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 Hele On Kalihi 5K. 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.

All participants must sign here


Signature of parent or guardian if under age 18


All proceeds will benefit Cycle On Hawaii Promoting Healthy Living Through Cyclovias



Hibiscus Half Marathon

Coconut Chase 8K

5/25/14 5:30am

7/13/14 6:30am

First Name


Address State


Email address (important! This is how we send last minute info!) Phone number(s) Age on Race Day: ______

Gender: T-shirt size:

___Male S


___ Female L


8/3/14 6:30am

REGISTER ONLINE AT or mail in this entry form

Last Name


Mango Days 5K


(Hibiscus shirts are technical shirts in male and female sizingâ&#x20AC;Ś female sizing runs small!) (Mango Days and Coconut shirts are cotton unisex) Waiver and release of liability: In consideration of my acceptance of this entry, I acknowledge that participation in this event is a test of a personâ&#x20AC;&#x2122;s physical and mental limits, and carries with it certain inherent risks, including the potential for serious injury or death caused by terrain, facilities, weather, the condition of the athletes, vehicular traffic, actions of other people, including but not limited to participants, volunteers, spectators and coaches. I understand and agree that I am voluntarily participating in the Hibiscus Half Marathon and agree to comply with the rules, regulations and event instructions. I certify that I am physically fit and have sufficiently trained for participation in this event, and that my physical condition has been verified by a licensed medical doctor. I, on behalf of myself, my heirs, executors and administrators, next of kin, successors and assigns, insurers, and anyone able to claim through, by or under me hereby waive, release and discharge the Hibiscus Half Marathon, USA Track & Field, The Leukemia & Lymphoma Society, City & County of Honolulu, State of Hawaii, event sponsors, and volunteers, their agents, and other related persons or entities from any and all liability for my personal injury, disability, death, property damage, property theft or actions of any kind which may hereafter accrue to me; I further waive, release and discharge the aforementioned entities from all claims or liabilities of any kind arising out of negligence or carelessness on the part of the parties named in this waiver. I understand and agree to the use of my name, pictures and/or interviews in association with The Leukemia & Lymphoma Society for use in broadcast, telecast, advertisements, books, films, videotape or any other reproduction with no monetary or other consideration to me.

$110 ENTRY FOR ALL THREE before 12/31:


$120 ENTRY FOR ALL THREE after 1/1/14:


Hibiscus Half entry fees: $40 before 12/31/13 $50 postmarked 1/1/14 to 4/30/14 $60 after 4/30/14

$ $ $

Coconut Chase entry fees: $35 before 12/31/13 $40 postmarked 1/1/14 to 6/13/14 $50 after 6/13/14

$ $ $

Mango Days entry fees: $35 before 12/31/13 $40 postmarked 1/1/14 to 7/4/14 $50 after 7/4/14

$ $ $

Mango Days breakfast - ____ tickets @ $12/each


Additional tax-deductible donation to LLS:




Make checks payable to: HIBISCUS HALF/MANGO DAYS Mail entries to: HIBISCUS HALF/MANGO DAYS 739 Kahoa Drive Kailua, Hawaii 96734 MAKE SURE TO MAIL IN YOUR ENTRY AT LEAST 2 WEEKS BEFORE EACH RACE! Mahalo!

____________________________________________________ Signature


The â&#x20AC;&#x153;Honolulu Ekidenâ&#x20AC;? is a marathon-length (26.2 miles) team relay race consisting of six legs. The course stretches from Kapiolani Park to Sandy Beach Park along the beautiful coastline of East Oahu. For our inaugural race last year, about 900 runners (210 teams in total) from Hawaii and Japan participated. We are projecting about 2,000 runners from Hawaii, Japan, and other countries for 2014. Great prizes and a music festival on Waikiki Beach awaits participants after the race! Photo Credit: Ross Hamamura


June 1, 2014, 5:30 am • Kapiolani Park (start and finish)

For Official Use Only

Section 1: Team information Total Team Members 02

Relay Team Name:

03 04 05 06

Relay Team Member:

0I am the Team Captain.

Relay Team Division:

0Overall 0All Male 0All Female 0Co-ed 0Senior 0Kama‘aina 0Corporate* 0Middle School* 0High School* 0University or College* 0Military (*Optional: Business/School Name

0I am a team member. )

Section 2: Please print legibly. Please send in one form per team member. Only complete teams will be registered. Sex

Date of Birth(MM/DD/YY)

Age on Race Day (Must be 12 years or older on June 1, 2014)

00 00 00 00 00000000000000000000 000000000000000000 00000000000 000000000000000000000000000000000000000 000000000000000000000000000000000000000 000-000-0000 00000000000000000000000000000000000 000000000000000000000000000000 000-000-0000 0Male




Last Name

First Name


Address (street name, Apt No.)

Address– Line 2: City, State, Country, if other than USA Day Time Phone

Zip/Postal Code

Email Address

Race Day Emergency Contact Name

Race Day Emergency Contact Phone

If under 18 years old, Name of Parent or Guardian: Parent/Guardian Name, Contact Phone, Contact Relationship: T-Shirt Size

0S 0M 0L 0XL 0XXL Section 3: 2014 Entry Fees

Entry fees are non-refundable and non-transferable.

11/25/2013 – 12/31/2013

0 0 0 0 0

2-person team $90 3-person team $135 4-person team $180 5-person team $210 6-person team $210 Postmark your entry by 12/31/2013

1/1/2014 – 2/17/2014

0 0 0 0 0

Total Amount Enclosed: $

2/18/2014 – 5/19/2014

2-person team $110 3-person team $165 4-person team $220 5-person team $260 6-person team $270 Postmark your entry by 2/18/2014

0 0 0 0 0

2-person team $130 3-person team $195 4-person team $260 5-person team $310 6-person team $330 Postmark your entry by 5/19/2014

Late Registration: 5/31/2014

0 0 0 0 0

2-person team 3-person team 4-person team 5-person team 6-person team

$190 $285 $380 $460 $510

No Registration on Race Day

Section 4: Please read and sign. 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 and other risks associated with participating in this event, including, but not limited to, falls, contact with other participants, vehicles and other objects, the effects of weather, including high heat and humidity, traffic, and the conditions of the road. I certify that I am physically fit, have sufficiently trained for participation in the event and have not been advised otherwise by a qualified medical person, and have received the necessary instruction to participate in the event safely. I acknowledge that this Document will be used by the event holders, sponsors, organizers, and others and that it will govern my actions and responsibilities at the event and related activities. In consideration of my application and permitting me to participate in this event, I hereby take action for myself, my executors, administrators, heirs, relatives, family members, dependents, next of kin, successors, assigns and anyone asserting claims by or through me as follows: (A) I Waive, Release and Discharge from any and all liability for my death, disability, personal injury, property damage, property theft or actions of any kind which may hereafter occur to me including my traveling to and from this event, THE FOLLOWING ENTITIES OR PERSONS: City and County of Honolulu, State of Hawaii, Honolulu Ekiden Foundation, event sponsors, holders, directors, volunteers, as well as their directors, officers, employees representatives, and agents (“Released Parties”); (B) I agree to Indemnify, Defend and Hold Harmless the Released Parties from any and all liabilities or claims made as a result of participation in this event, whether caused by the negligence of the Released Parties or otherwise. I hereby consent to receive medical treatment, which may be deemed advisable in the event of injury, accident and/or illness during this event or relating to my participation in the event. I understand that at this event or related activities, I may be photographed. I agree to allow my photo, video or film likeness and voice to be used by the event holders, producers, sponsors, organizers, representatives and/or assigns in their sole discretion without payment. This Document shall be construed broadly to provide a waiver, release, assumption of risk, indemnification and consent to the maximum extent permissible under applicable law. If any portion of this Document shall be declared unenforceable, that portion shall be considered severed and the remainder of the Document shall be valid and enforceable. I hereby certify that I have read this document and I understand its content.

0I have read and accept the waiver.

Signature (You must sign here for processing) PARENT GUARDIAN WAIVER FOR MINORS (Under 18 years old)


The undersigned parent and natural guardian or legal guardian does hereby represent that he/she is, in fact, acting in such capacity and agrees to the terms stated in this Document and further agrees to waive liability, release, save and hold harmless, defend and indemnify Released Parties from all liability, loss, cost, claim or damage whatsoever which may be imposed upon Released Parties because of any defect in or lack of such capacity to so act. Signature of parent/guardian if under 18 years. (Applications will be accepted only with signature above.) Please make entry fee check or money order payable to: ($20 assessed for returned check) and mail to:


HONOLULU EKIDEN FOUNDATION 2250 Kalakaua Ave., #403, Honolulu, Hawaii 96815


Group training and individual guidance Helping athletes make intelligent choices

* * * * * * *

B.S. Exercise Science Certified “Advanced Fitness Trainer” 26 years training/racing 24x Ironman, 12x Kona Qualifier Multiple “USAT All American” Education & Experience that counts Coach “E” brings it all together

**MULTI-SPORT BOOTCAMP** At PFD “base training” is not swim, bike, run all over again! Developing core stability and POWER first, to train injury free all year long. Coach “Delo D” Cert ACE Trainer M, W, Sat Super fun new exercises..sand,water, grass

Backs, Butts & Guts Dec 26- Jan 25

**2014 Training Sessions** Triathlon 70.3 Feb 6 - May 24 3x week Triathlon 140.6 May 25 - July 26 3-4x week Progressive/Purposeful training with deep understanding of training effects, for optimizing your performance outcome

DESIGN-DISCIPLINE-DETERMINATION Pacific Fitness Design Athletes proudly supported by

E. Glaus Pacific Fitness Design Honolulu Hawaii More Info call 808 269-2471



July 13, 2014

Swim start/finish at Keaukaha


James Ke’aloha Beach Park, Hilo Hawaii This is about 1 mile before Richardson’s Beach Park on Kalaniana’ole Ave. What: Hilo’s 1st Inaugural Olympic Distance Triathlon 1.5k Swim 40k Bike 10k Run (.92 Mile) (24.8 Miles) (6.2 Miles) When:   Sunday  July 13, 2014 – The swim starts at 7:00 am

Race Info:

SWIM: The swim heads out of the James Ke’aloha Beach Park into clear beautiful blue water, takes a right turn, then heads straight back. BIKE:  The bike course heads straight out 12.4 miles on the scenic Hamakua Coast and returns the same way. The “Singing Bridge” will be carpeted and only open to bicycles. RUN:  The run course heads out the opposite direction from the bike and turns around just past the famous Richardson’s Beach, takes a loop around scenic Nene St., and then finishes right back into James Ke’aloha Beach Park. FINISH: After finishing the race, there will be refreshments, BBQ burgers from “Cronies Bar & Grill” , a Dry­Fit finishers’ shirt, finishers’ medal, and beer from Mehana brewery (must be 21or older).

Awards: ● Top 5 Overall (Male/Female) ● Top 3 in each Age Group (Male/Female, 10­19, 20­29, etc.) ● Your Age Group will be based on your age on race day. Entry fee: $95 Early Bird Special for the first 100 sign up.  $150 through May 31, 2014  $175 after May 31, 2014 Relay Teams:   (see website for details)

Visit our website at or sign up today at or contact Joe Wedemann for more details.  or (808) 217­9382



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Big Island Corner - Ironman World Championships by Mercedes DeCarli On Saturday, October 12, 2013, at 7 o’clock in the morning, all the training required for the preparation to race in the Ironman World Championships in Kona was put into play. With the shot of the cannon, the athletes were off; their dreams becoming a reality the moment they walked to body marking that morning, all of them prepared for anything the day could bring and ready for the task before them. The day was one of the most perfect Ironman days anyone had ever seen weather condition wise. The water was calm and clear for the swim, on the bike the athletes had a tailwind all the way out to Hawi and not too much of a headwind coming back into town, and the clouds helped with the heat on the run resulting in amazing run splits. 18-year-old Keoni Smith, a recent graduate of West Hawaii Explorations Academy, exited the water in 59:16, completing his goal of breaking an hour in the water and being the first Kona resident to finish the swim. Dan Gampon, also 18-yearsold and a recent graduate of Kealakehe High School, followed Smith, swimming a 1:04:26. Keish Doi was the third Kona resident out of the water with a time of 1:06:12. Out on the bike course, Keish Doi took the lead from Smith and was the first Kona resident to enter the run course after completing a bike time of 4:58:29. Michael DeCarli’s strength and experience quickly allowed him to make up time lost on the swim, having swam a 1:11:13. DeCarli averaged, like Doi, well over 20 mph on the way up to Hawi and a total average of 21.43 mph for the 112 miles to finish the bike in 5 hours, 13 minutes, 35 seconds and landed himself as the second Big Island resident on the run course. Coming off the bike with a total split time of 5:19:27 was Jeni Winegarner was the first woman and third Kona The run tested many of the athletes. Already tired resident to complete the bike. and heavily taxed, their bodies battled with sideaches, blisters, and soreness from head-to-toe, but each athlete fought their own battle and came out victorious. Doi ran an incredible 3:45:59 to land him first Kona resident and 578th place overall with a finishing time of nine-hours, fifty-sixminutes, fifty-four seconds. Winegarner, who ran a 3:57:57 marathon, was the first Kona woman to finish and 966th overall. With a time of 10:33:10, Winegarner also earned herself the 132nd place for overall women. DeCarli, who battled with blisters on his feet for the last half of the marathon came across the finish line in a total time of 10:48:19. DeCarli’s run split for his first marathon was a 4:11:10. Two of the youngest competitors in the 2013 Ironman World Championship were also from Kona. Keoni Smith, who was the first Kona resident to exit the water, finished in a total time of 11:28:01. Dan Gampon, second out of the water, finished just behind Smith at 11:48:49. Good job to all of the athletes who participated in the World Championship this year. You are an inspiration to many people. Can’t wait to cheer you on in the near future.

KONA RESIDENT RESULTS Keish Doi . . . . . . . . . . . . . . 9:56:54 Jeni Winegarner . . . . . . . . 10:33:10 Michael DeCarli . . . . . . . . 10:48:19 Kristin Drost . . . . . . . . . . 11:27:00 Keoni Smith . . . . . . . . . . . 11:28:01 Dan Gampon . . . . . . . . . . 11:48:49 Jon Jokiel . . . . . . . . . . . . 12:23:19 Rick Rubio . . . . . . . . . . . . 12:39:36 Net Payne . . . . . . . . . . . . 13:01:17 Brian Collins . . . . . . . . . . 13:01:36 Matthew Mather . . . . . . . . 13:07:40 Rachel Gillis . . . . . . . . . . . 13:18:00 Chitwin San Tun . . . . . . . . 13:23:32 Laurie Beers . . . . . . . . . . . 13:27:14 Dene Sturm . . . . . . . . . . . 14:15:56 Sam Brown . . . . . . . . . . . . 14:22:45 Michael Drutar . . . . . . . . . 14:28:45 Kevin Prater . . . . . . . . . . . 14:41:05 Kristina Sawaya . . . . . . . . 15:26:32 John Miller . . . . . . . . . . . . 16:40:56 Jason Heady . . . . . . . . . . . 16:42:12



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From Sand to Snow: An Unlikely Calling HAWAII NATIVE JEREMY WAGNER FINDS TALENT ON THE MOUNTAIN By Caryn Maconi Jeremy Wagner is a devoted Hawaiian in many ways. From his greeting of “aloha” to his trusty ukulele to his love of the University of Hawaii Rainbow Wahine sports teams, Wagner seems upon first impression to belong on the islands. Somehow, however, this N?n?kuli native has found himself living in the mountains of Fraser, CO. Though he didn’t see snow for the first time until late 2010, Wagner is now training for the Sochi 2014 Paralympic Winter Games in the sports of cross-country skiing and biathlon, which combines Nordic skiing and rifle shooting. A U.S. Army Reserves veteran, Wagner was injured in 2007 in a motorcycle accident while on leave from his second tour in Iraq. The injury damaged his spinal cord, leaving him paralyzed below the waist, but Wagner immediately began looking for opportunities to stay active. His first passion for adaptive sport came in an outrigger canoe. While undergoing treatment at the Palo Alto Veterans Affairs Medical Center in California, Wagner found out about the VA’s National Veterans Wheelchair Games and was introduced to a sitski, also known as a monoski, for the first time. Using the sitski, which consists of a molded seat mounted on a metal frame with one ski underneath, Wagner found that he could glide and steer himself through the snow using only his upper body and a pair of short poles. Wagner competed in the slalom event at the National Veterans Wheelchair Games that year and an unlikely passion was ignited. It didn’t take long for Wagner to find his niche in the sports of cross-country skiing and biathlon. At the Wheelchair Games he was approached by Rob Rosser, a U.S. Paralympics Nordic Skiing National Team coach in charge of development and recruiting. Rosser encouraged the native Hawaiian to try training and racing at a more competitive level, so when Wagner’s cousin invited him to live with her and her husband in Denver to give full-time training a try, and he jumped at the opportunity. “I am very fortunate to have the support of my family, who initially opened it up,” Wagner said. “My cousin helped me get involved with the VA in the first place; otherwise, I don’t know where I’d be now.” With his cousin’s support, Wagner began practicing with the National Sports Center for the Disabled, a Paralympic Sport Club in Winter Park, CO, under Nordic head coach Mark Birdseye. There, he trained alongside the national team and began to understand where his talent could lead him. Before long, he was hooked. “After five months or so, I was able to go to the last training camp that the [National Team] has in Bend, OR,” Wagner said. “I was kind of able to keep up with the National guys, and then they put me on the Development Team … Progress is always motivating, and I was named to the National Team a year later. I thought, ‘Maybe I do have what it takes to make it to the Games.’” In just his third year of training full-time, Wagner finds himself a member of the world championship team, a world cup circuit participant and a favorite for the 2014 Paralympic Winter Games in Sochi, Russia. He still trains with the NSCD, which recently received a grant through the Olympic Opportunity Fund to support disabled veterans and injured servicemen through the process of learning, training for, and competing in adaptive sports at all levels. For Wagner and many other military veterans, biathlon is an attractive sport because it makes use of many of the skills used in combat. Biathlon requires quick movement and endurance as well as strong marksmanship, something veterans often do not get a chance to experience again after returning from active duty. In fact, all five athletes who represented the United States at the 2013 International Paralympic Committee Nordic Skiing World Championships in Sweden were either military veterans or active duty servicemen. Wagner, however, believes the sport draws veterans for bigger reasons than the chance to shoot a rifle again. “I think it’s the drive,” Wagner said. “Although we train as a team, it’s an individual sport, and you have to have a lot of self-motivation to get out there and train by yourself. I think a lot of [the athletes] have that because of their service.” Wagner said staying active and competing are especially important for him and many other Paralympic veteran athletes. “A lot of them are coming back from combat with an injury or were injured after they got home,” Wagner said. “They still have that fighting mentality, they’re just fighting a different battle now. We’re not satisfied with sitting

on a couch and feeling sorry for ourselves, so whether it’s our personal goals or reaching out to the community, we are always staying active.” Though Wagner said he and his teammates push each other in training on a regular basis, his goals for Sochi are more personal: to race to the best of his ability and to continue to make progress in his sport. “[My hope is] just to push myself and to do better and better,” Wagner said. “I know we’re there to get medals, but as long as I meet my personal goals, whether it’s a time or a place, I’m satisfied. If I keep meeting my goal, eventually I am confident that I will obtain those top spots.”

To reach those goals, Wagner is putting in the effort in the weeks leading up to the Sochi Games. An average week for the Nordic skier and biathlete includes two-a-day practices at least three times per week, These workouts consist of high-intensity interval training which range from short, oneminute sprints to longer four-minute repeated efforts. Wagner also hits the weight room three days per week to build strength and endurance. To learn how to move efficiently between the intensity of skiing and the composure needed for an accurate shot, Wagner said he uses a heart rate monitor and analyzes his results from training.

“If I had a 150, 160 or 165-bpm heart rate, how did I shoot?” Wagner will ask himself. “And shooting is the same as the cross-country side, there are slow days and hard days. Slow days are dry-firing and slow shooting, working on accuracy, and hard days are going out and working on racepace heart rate so that we’re used to that condition.”

As he closes in on the Sochi Games, Wagner said his focus will shift even more from endurance and technique practice to speed and specific race preparation.

The move from beaches to mountains has not been easy for the unlikely snow-sport enthusiast and islander at heart. He misses being around the water and being surrounded by like-minded natives. Colorado has its share of positives, though, some of which make Wagner feel a little closer to home.

“Hawaii and Colorado both have an amazing amount of sunshine, so I’m good with being in Colorado,” Wagner said. “Even though the temperature is really different, as long as the sun is out, I am good.” As immersed as Wagner is in his snowy sport, he will never let his Hawaiian identity slip away. Wherever he travels, his Hawaiian flag and ukulele are by his side. “Hawaii is home, it’s where I was raised,” Wagner said. “I’m never really that far from home.”

The Sochi 2014 Paralympic Winter Games Games begin two weeks after the conclusion of the Olympic Winter Games on March 7–16. NBC and NBCSN will combine to air 50 hours of television coverage of the Games, starting on March 7 with the Opening Ceremony. It will be followed by daily coverage of all five Paralympic sports in the Sochi program, before the Games’ Closing Ceremony is broadcast on March 16. In addition to the unprecedented U.S. television coverage, the United States Olympic Committee will provide live coverage of every event at







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Strong’s emphasis is on efficiency, which is why Evan Strong has been an adventurer for as long as he can remember. A he splits his kettlebell Maui native, Strong spent his youth on a skateboard, entering competi- workouts into two sepations by age eight and earning his first sponsorship at age 13. rate training sessions at “What skateboarding gave me at a young age was that sense of instant d i fferent points in the gratification and pushing my limits to learn new tricks,” Strong said. “It day. could go on for fifty tries, but when you got it, landed it and rolled away, “Instead of one session there was a sense of accomplishment—like I achieved something that I and a big level of fatigue couldn’t do before. My capacity, my ability is bigger than before.” in one workout, I do When Strong lost his leg in 2004 after being hit by an automobile while two,” Strong said. “I riding his sister’s motorcycle, he certainly didn’t spend much time wal- stretch throughout the lowing in his “disability.” The then-17-year-old was back on his skate- day, so I’m getting high board wearing a prosthetic within months, and he didn’t stop searching for results with a low level new adventures, either. Strong was flipping through a snowboarding mag- of fatigue.” azine one day during rehabilitation and he felt the urge to try out the sport. Strong also works on heavy deadlifts to build In fact, he moved across the country to do so. muscle, though he said “I started looking at it and said, ‘I’ve never been snowboarding before. I he will spend less effort have to do this. I have to learn how to do this,’” Strong said. “I made the in the weight room and decision to move off the island and get a job at a ski resort. The first day more on the mountain as those lifts opened, I got on and got to the top and pointed my nose down the Sochi Games draw the fall line, and I taught myself how to snowboard.” nearer. He was running double black diamonds by day two. Recently, the Paralympic Throughout the winter of 2007, Strong worked and honed his skills at the hopeful has added one Northstar-at-Tahoe Resort in Lake Tahoe, CA. Through a nonprofit organ- more element to his ization called Adaptive Action Sports, a branch of Disabled Sports USA, training: a makeshift start gate made out of AstroTurf located convenientStrong began entering para-snowboard competitions, the first being the ly in his backyard. He sprays the turf with water to resemble the texture of World Snowbord Federation Adaptive Snowboard World Championships snow and practices his starts from it several times per week. in Copper Mountain, CO, in April 2008. As much as he loves snow and the racing opportunities that come with it, “I competed in all five events, but the one I liked the most was boarder- Strong said there are pieces of his Hawaiian upbringing that he will always cross,” Strong said. “I got the biggest thrill out of it. I loved it so much.” hold close. He misses speaking pidgin with other islanders, including Paralympic Nordic skier Jeremy Wagner, and the snowboard he plans to Since then, he hasn’t looked back. Strong has earned every title in ride at the Sochi Paralympic Games has a decal of the Hawaiian Islands Paralympic snowboard cross, including an X Games gold medal, a world on the tail. championship title, two world overall titles, and eight World Cup titles; in Strong, however, carries with him much more than just an image of his fact, he is undefeated in World Cup competition. home state. There is a Hawaiian mindset, he said, that he tries to embody His next goal? A gold medal in the inaugural snowboard cross event at the wherever he goes. 2014 Sochi Paralympic Winter Games. “The biggest thing that I love about Hawaii is ohana, and that is family or Strong said he is “stoked” to be among the first group of adaptive snow- community,” Strong said. “Everybody supports everybody, and you treat boarders in Paralympic history. In his sport, Strong hopes to emulate what your neighbor like your friend. If you fall down, your community is going Dogtown, Z-Boys and Bones Brigade accomplished as pioneers in the to be there for you. Or, if someone is in need, you’re going to be there for world of competitive skateboarding. them. I cherish that and try to bring that wherever I go.” “They were the first generation of skateboarders in their disciplines, and Strong has the cheerful attitude of a true islander—a sense of aloha— there were all these documentaries of skateboarders who brought this sport which he hopes is contagious among the people he meets during his time to reality,” Strong said. “And I feel like, ‘Wow, we’re making history right in the mountains. now.’ I hope in the future, 50 years from now, people will go, ‘Wow. That “I try to have a good vibe, a positive attitude and state of being,” Strong was such an amazing movement. They were pioneers in their sport.’” said. “I try to be a positive influence on the people I meet and the time I But Strong’s outlook on the road to Sochi encompasses more than just that share with them … I hope that this affects my greater ohana community hoped-for podium spot. in a positive way.” “Every day, what I’m doing and working towards is a gold medal in para- Whether on sand or snow, Strong has a tendency to live in the moment and snowboarding in the Paralympics,” Strong said. “Through my experi- appreciate his surroundings. While he will proudly represent his roots ences, though, I’ve learned that it’s a lot more about the journey than the while in Sochi, he won’t be longing for the islands. destination. Through what I’m learning and doing and the people I’m getting to meet and the times we get to share, the journey is victorious. “It’s very cool to be on the pinnacle of sport,” Strong said. “I feel like I’m in the right place at the right time. I feel like I shouldn’t be anywhere else.” Whatever happens in Sochi, I’m going to feel accomplished.” By Caryn Maconi

To prepare himself for that challenge, Strong spent the fall cross-training in skateboarding, mountain biking and yoga while he waited for the snow to arrive at his current home base in Nevada City, CA. Additionally, he has been working out with Russian kettlebells twice daily under the guidance of his strength and conditioning coach, Eric Kenyon.

The Sochi 2014 Paralympic Winter Games Games begin two weeks after the conclusion of the Olympic Winter Games on March 7. Strong’s event, men’s standing snowboard cross, which is a part of the alpine skiing competition, is set for March 14 with the closing ceremony taking place two days later.

Kenyon owns a kettlebell training company called Form is Function, NBC and NBCSN will combine to air 50 hours of television coverage of the which specializes in natural and proper movements of the body. Games, starting on March 7 with the Opening Ceremony. There will be daily “I’m not doing anything unnatural, because the last thing we want to do is coverage of all five Paralympic sports in the Sochi program before the hurt ourselves before we even get to the start gate,” Strong said. “Where Games’ Closing Ceremony is broadcast on March 16. In addition to it really matters is the two minutes from the start gate to the finish, so I the unprecedented U.S. television coverage, the United States like working with (Kenyon) because I know what I’m doing is going to be |Olympic Committee will provide live coverage of every event at safe. I’m not going to get any training injuries.”

TripleFit Hawaii Come join a new, exciting and fun Triathlon training group! We combine dynamic functional core movements and triathlon training principles to develop strength and endurance to help you reach your fitness goals in 2014.

UPCOMING CLINICS New Year’s Resolution Swim-Bike-Run and Fitness Jan 4 – Feb 22, 2014 Tuesday & Thursday Evenings Saturday Mornings Fee: $250

Hawaii 70.3 (Honu) Triathlon Clinic March 8 – May 31, 2014 Tuesday & Thursday Evenings Saturday & Sunday Mornings Fee: $425

Vineman Full “Add-on from Honu” Clinic June 7 – July 26* Tuesday & Thursday Evenings Saturday & Sunday Mornings Fee: $175

* All Honu with Vineman Add-on members will receive a free TripleFit Hawaii microfiber sports towel.


TWITTER: @3FitHawaii

INSTAGRAM: triplefithawaii



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PRODUCT REVIEWS S a l ty Coconuts Triathlon Short s

Colorful cycling shorts designed for triathlon wear Cost: $76-$78

S a l ty Coconuts Triathlon Athletic Tops

Athletic tops in original bright designs suited for wear in triathlons Cost: $70-$78

S a l ty Coconuts Break Free Thin Strap Sports Bras

Salty Coconuts triathlon shorts are by far the most comfortable that I have tried. The fabric is very soft, with no itchiness or scratchiness. The padding feels thin to the touch but is made of layers of a unique blend of materials that holds up against long rides leaving riders comfortable. They also have pockets that held my keys throughout workouts. These shorts are also functional for the swim and run, staying buoyant in the water and avoiding the dreaded “diaper” feeling during the run. With their choices of fun patterns and colors, you will look forward to putting these on for each workout!

This top has great aerodynamics on the bike, comfort on the run, and fits like swimwear in the water. The pockets did not feel cumbersome, and the fabric moves easily with your range of motion.

I love this sports bra. It does not feel too tight or constrictive and it feels soft against your skin. I have to admit I was a little skeptical of the nonpadded, spaghetti strap design for those women who are not an “A,” but I have officially become a fan. Definitely worth a try for anyone who is looking for support, comfort, and a sports bra that feels light. It also held up extremely well and dried quickly when worn during swim workouts.

Pros: 1. Soft fabric that allows comfort despite form-fitting design 2. Built-in bra offers good support 3. Choice of spaghetti straps or thick straps 4. Includes three pockets

Cons: Pros: Very form-fitting, may be a little 1. Soft comfortable fabric. intimidating to newer athletes or 2. Exceptional padding without a lot those with a few extra pounds of bulk 3. Original, unique designs and colors 4. Great mid-length inseam 5. Effective pockets Cons: None! Rating: 5 (Couldn’t be any better!)

Rating: 4 (Great!)

Spaghetti strap sports bra Cost: $34

Pros: 1. Great support, even for those with larger cup sizes 2. Ve ry comfortable fabric and adjustable straps 3. Not constrictive 4. Patterns match Salty Coconuts tri shorts Cons: None come to mind. Rating: 4.5 (Fantastic)

Triathlon Shorts & Athletic Top Reviewed by: Crystal Banning West Hawaii, Big Island September 2013 Online at Oahu: IT&B Big Island: Bike Works Kona Maui: Maui Cyclery & S. Maui Bicycles Contact:

TRYFITNESS Running Program


Jan. 6 – Mar. 2, 2014 Prepare for theTryFitness Women’s 5K and HPH Women’s 10K races.

12 Week Fun and Fitness Jan. 6 – Mar. 26, 2014 Full body transformation incorporating Boot Camp style workouts focusing on strength, endurance, flexibility and nutrition counseling. T 946-0346 • •

HAWAIISPORTS REPORTS Here was when I saw most runners giving up the determination to attack and just walk up. Sometimes you just have to know when to buckle, I suppose.

XTERRA World Championships 21K/5K Trail Run Nov. 24, 2013 • Kualoa Ranch, Oahu, HI

5K TOP OVERALL MALE: 1. Kevin Enriques . . . . . . . . . . . . . . . . . . . . 20:55 2. Uilasho Francisco . . . . . . . . . . . . . . . . . . 21:46 3. Pierce Humble . . . . . . . . . . . . . . . . . . . . . 21:51 5K TOP OVERALL FEMALE: 1. Nancy Hobbs . . . . . . . . . . . . . . . . . . . . . . 24:26 2. Rise Morisato . . . . . . . . . . . . . . . . . . . . . . 26:07 3. Maia Watson . . . . . . . . . . . . . . . . . . . . . . 26:11 — RACE REVIEW 5K by Heather Yanazaki — This was the first time I’ve ever done a trail run – but it’s definitely not my last! The 5K and 10K were non-championship distances offered at the 21K XTERRA Trail Run World Championship. This being my first trail run, I went with the 5K to ease my way in. I picked up a pair of trail running shoes a few days before the race at the advice of a friend, and boy were they were the best investment ever. The 5K terrain was mostly loose rocks on an uphill dirt road, and downhill on steep grassy fields. The shoes gave me tons of grip and resistance on the downhill portions, and allowed me to use gravity for speed while catching my breath from the treacherous uphill first mile. We arrived at 7:00am to meet with the rest of the group and avoid traffic. Next time, I’ll bring a jacket because it gets chilly out there in the morning. The race offered a free bag check or, if you prefer to keep your bags in your car, parking is right near the start line. The 21K championship race started at 9:00am, followed by staging of the 5K at 9:10am and the 10K at 9:20am. It was exciting to watch the 21K start and cheer for the soonto-be XTERRA Trail Run World Champion! Other things to note: • GPS signal for my running app worked fine (but hardly any phone reception) • Because the race started after 9:00am, we were running in direct sunlight with very little shade. Wear good sunscreen and bring your hat and sunglasses. • Bring a bottle of water and leave it in your car or at bag check. There were several aid stations along the course, but there’s only one water station at the finish line, which gets congested. • Because of their manual tracking system I didn’t have to worry about timing chips and I got a printout of my results a few minutes after I finished. • No headphones or iPods/MP3s are allowed on the course since we were dodging ATV riders, tour buses, and cows. Yes, cows.

After attacking this hill I knew I was almost home. I slowly regained my energy and picked up my pace. Only two miles left! Another mile, and I could hear voices from the microphone at the finish line just meters below the hill. With excitement, I cheered on each runner that I saw. After all, didn't we tackle three hills together? The finish line was within sight! Wait, teammates were taking photos to the right? That was the best surprise in my extensive adventure! HALF MARATHON MEN 1. Patrick Smyth . . . . . . . . . . . . . . . . . . . . 1:16:38 2. Joseph Gray . . . . . . . . . . . . . . . . . . . . . 1:17:26 3. Max King . . . . . . . . . . . . . . . . . . . . . . . 1:20:53 HALF MARATHON WOMEN 1. Polina Babkina . . . . . . . . . . . . . . . . . . . 1:37:24 2. Lucy Smith . . . . . . . . . . . . . . . . . . . . . . 1:37:55 3. Meggan Franks . . . . . . . . . . . . . . . . . . . 1:40:24 10K MEN 1. Jorge Mendez . . . . . . . . . . . . . . . . . . . . . . 38:37 2. Richard Pender . . . . . . . . . . . . . . . . . . . . 42:04 3. Scott McGray . . . . . . . . . . . . . . . . . . . . . 43:38 10K WOMEN 1. Karen Miller . . . . . . . . . . . . . . . . . . . . . . . 47:57 2. Vanessa Schwabenland . . . . . . . . . . . . . . 49:15 3. Katie Lowney . . . . . . . . . . . . . . . . . . . . . 49:30 — RACE REVIEW 21K by Zara Nguyen — The Xterra World Championship off-road trail running 21K is one of the hardest 13.1 mile races of my running career (which is still a short one)! This was my second time against this monster trail and it was not easier than my first time, two years ago. The 21K consists of running around Ka'a'awa Valley twice before returning to the start/finish line. The trail started with a teaser hill which most runners were unaware of and sprinted through, only to find halfway through the hill that their legs and lungs were not cooperating with their mental state. This time, I knew to pace myself. (Perhaps a little too well, because after the hill, I had too much energy. Voom!) At the fork of the 5K route and the 10K route laid my final, final decision to continue with the 21K. Surprisingly, it does cross my mind each year to continue or to take the easy way out. But since the 21K was what I signed up for, I reminded myself to suck it up and that my training should have been adequate to get me through. After this next mile, runners get to a narrow trail, usually identifiable with a long line of other runners waiting to attack. This is probably the one part of the trail that I think can be improved upon. Widening the trail to allow enough room for two people would really streamline the course. It delayed my time by a few minutes -- not something I would like if I was trying to make PR.

Once runners got past the narrow trail, the next obstacle came at mile 6. Along the route, on mile 6, runners approach another hill, one which appears to be three times more massive than the first hill. This second hill made the first hill seem a bit silly and underrated. Assuming that you do • Lots of vendors and sponsors on site with free- not pass out from this hill, the next few miles are bies and product specials. Food trucks were sell- great, with nice greenery and forest. Then, you ing lunch too. Carry some cash since the credit slowly approach your next nightmare, a hill even steeper than the hill at mile 6. Welcome mile 10. card machines didn’t get a good signal. • There was a kids’ obstacle course, adventure walk, and kids’ sprint if you want to bring the family. I also saw several young children running the 5K with parents or coaches.

What I love most about running the Xterra? • Scenery -- lush greens of Ka'a'awa Valley.

• Tackling impossible hills, one after another. • Buckets and buckets of sweat equaling my preparation, hard work and determination.

• The finish line and the medal that has so much sweat on it!

Kailua High School Surfriders 5K

Nov. 10, 2013 • Enchanted Lake, Oahu, HI RACE REVIEW by Taylor Kirihara 5K TOP OVERALL MEN 1. Pierce Humble . . . . . . . . . . . . . . . . . . . . . 17:36 2. Cedric Petty Jr . . . . . . . . . . . . . . . . . . . . . 18:50 3. Colin Kubota . . . . . . . . . . . . . . . . . . . . . . 19:06 TOP OVERALL WOMEN 1. Fiana Kumm . . . . . . . . . . . . . . . . . . . . . . 20:12 2. Rise Morisato . . . . . . . . . . . . . . . . . . . . . . 22:53 3. Katyayani Hillier . . . . . . . . . . . . . . . . . . . 23:42 10K TOP OVERALL MEN 1. Benjamin List . . . . . . . . . . . . . . . . . . . . . 42:22 2. Jonathan Stoughton . . . . . . . . . . . . . . . . . 45:21 3. Rece West . . . . . . . . . . . . . . . . . . . . . . . . 45:30 TOP OVERALL WOMEN 1. Nina Koch . . . . . . . . . . . . . . . . . . . . . . . . 48:31 2. Jocelyn Chong . . . . . . . . . . . . . . . . . . . . . 51:38 3. Yvette Flynn . . . . . . . . . . . . . . . . . . . . . . . 55:43 Runners gathered at Kailua High School for the annual 5K/10K fun run to support the Friends of Kailua High School organization. As the rain clouds loomed, runners prepared for the slightly hilly run around enchanted lake. The 5K run made its way from Kailua High School along Keolu Drive to Keolu Elementary School before heading back to the finish line. The rain held up just long enough for everyone to finish their race but poured just as the top finishers were announced and given their a w a r d s . Congratulations to all the participants and the Friends of Kailua High School for a great run. GO SURFRIDERS!

in 2014

I TAKE BIOASTIN AMBASSADORS will offer FREE one day clinics for the community giveaways & refreshments will be provided. everyone is welcome. Join us!

TRIATHLON 1...2...3...GO! TIM MARR January 25 8am to 9:30am Kaimana Beach


BASIC BIKE MAINTENANCE RAY BRUST February 15 5pm to 6pm Boca Hawaii Store


CORE FITNESS ERIC GLAUS February 22 10:30am to 11:30am Magic Island








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* Program runs 1/1/14- 2/28/14. offers subject to credit approval - not all applicants will qualify. restrictions apply. 0% aPr offer good for 36, 48, 60 months on select 2.5i base model 2014mY Forester (maximum to finance: $25,000), 2014mY outback (maximum to finance: $35,000), and 2014mY legacy (maximum to finance: $30,000). 1.9% aPr offer good for 36, 48, 60 months on 2014mY Xv crosstrek (maximum to finance: $26,000) and 2014mY Premium, limited and Touring Forester (maximum to finance: $35,000) in stock, financed and delivered between 1/1/14- 2/28/14. not combinable with other dealer rebates. See dealer for additional details. ** discount offer runs 1/1/14- 2/28/14. $1500 offer good with purchase and delivery of a new/demo 2014mY outback, 2014mY select 2.5i base model Forester or 2014mY legacy, $500 offer good with purchase and delivery of a new/demo 2014mY Xv crosstrek, and $300 offer good with purchase and delivery of a new/demo 2014mY Premium, limited and Touring model Forester. in stock; no backorders. not combinable with other dealer discounts. restrictions apply. See dealer for additional details. 1- For more information go to 2- 2014 ePa fuel economy estimate. actual mileage may vary. 3- For more information go to

Hawaii Sport January 2014  
Hawaii Sport January 2014  

Great Aloha Run 30 Years