Hawaii Sport May 2015 digital

May-June 2015

Swim-Bike-Run FREE

The Swim Issue

HONOLULU WAIKELE

May - June 2015

Swim-Bike-Run

2015

HI BIS

CUS half marathon

15k and 5 miler

Around the World Location: Vietnam and Cambodia Days: 8 Length: 15-30 miles/day How to get there: Traveled from Honolulu to Seoul, then to Hanoi.

Bikes, support and logistics were provided by Backroads (www.backroads.com). Returned from Siem Reap, Cambodia to Singapore, then back to Honolulu via Seoul.

Why should you go: Cycling vacations are a great way to explore new places in a very intimate and real way. This trip was full of local history, culture and food, with rides through rice paddies and fishing villages of Vietnam and stops at the temples of Cambodia.

A wonderful way to travel with friends too!

Do you have photos from around the world?

Email us at hawaiisportmag@gmail.com Rider: Lori McCarney Photo: Rick Keene

We Know...

That summer is upon us when the Swim Issue hit’s the stands.

As this issue is prepping for the swim season, then the triathlon season is underway in earnest. The North Shore Triathlon will be a rare opportunity for triathletes to race on a scenic course on the North Shore. The season is full of great race such as Lanikai Tri, Honolulu Triathlon, Tinman, Na Wahine Tri and the new Kawela Tri. We hope with this swim issue that there might be new swimmers who would like to try out some of the many great swim races we have in Hawaii. The North Shore Swim Series is a perfect build up to the Waikiki Roughwater Swim, and in this issue you will also find applications for The Popoi’a Swim, The North Shore 5k. Swim, the new South Shore Classic and Duke’s Ocean Fest.

Go and try your first open water swim this summer!

Christian Friis Cover photo by Cyndia Lavik Editor: Christian Friis Editor-at-large: Rae Sojot Copy Editor: Crystal Banning Editorial Contributors: Sara Ecclesine, Brian Clarke, Crystal Banning, , KC Carlberg, Lori McCarney, Brad Yates, Rick Keene, Mercedes DeCarli, Brendon Hanna, Mariane Uehara, Susie Stephen, Rae Sojot, Marco Adame, Dr. Rachel Coel, Kawika Carlson, Melissa Pampulov and Melanie Decker Koehl.

Photos: HBL, Hawaii Sport Reports, Augusto DeCastro, www.808foto.com, Honolulu Triathlon, Colin Cross, Julie Wassel, Shawn Michienzi, Christopher Blunt, Pam Miller, Kawika Carlson, Melanie Decker Koehl, Wagner Aruejo, Good Eyes Photo, and Cyndia Lavik.

Hawaii Sport Reports: Zara Nguyen, Jennifer Lieu, Courtney Osaki, Taylor Kirihara, Augusto DeCastro, Heather Yanazaki, Crystal Banning, Pete Meindertsma, Lisa Allosada.

Team Hawaii Sport: Kevin Enriques, Jon Lyau, Todd Iacovelli, Matt Stevens, Nate Carlson.

Find us Online: www.issuu.com/hawaiisportmag, www.hawaiisportmag.com, www.facebook.com/hawaiisportmag, and twitter: www.twitter.com/hawaiisportmag Contact Us: hawaiisportmag@gmail.com Address: Hawaii Sport PO Box 38082 Honolulu, HI 96837 Legal Information: Copyright 2015 by Hawaii Sport Mag. All rights reserved.

“Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.”

Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.

The Swim Issue…

The Swim Issue serves as a favorite for the HSM team and readers alike—it heralds the start of summer and the opening of the ocean swim season. This issue we feature multiple ocean race winner Miki David. We wanted to capture Miki in her element, so we conscripted her into an ocean workout of a different sort: a beachside photo shoot. Her feminine charm and athletic prowess were a pleasure to behold, not to mention she was gracious in the endless ‘action’ shots we had her endure with fellow swimmer Steve Allnutt. “Ok, guys, let’s have you swim in that direction again, this time focus on matching your strokes.” “This time angle more left.” “Ok, that was great! Let’s do it again.” Hit repeat. Later, Miki confided she had no idea photo shoots could be so demanding. We’ll consider that a ‘workout’ she’ll always remember!

With two Swim Issues under her belt, Hawaii based photographer Cyndia Lavik was the natural choice for achieving the look we wanted for this 2015 edition—a killer combo of rich color and bold action.

On the day of the photo shoot at Koolina, we were blessed with gorgeous Hawaii weather: “It was a perfect sunny day for Miki’s photo shoot,” says Lavik. “Steve was a welcomed surprise too; he was on island for spring break. During the water shots, we worked on getting the timing right both above and below the surface. Our location also played a key role in tying everything together.”

Check out additional session photos and a short video at Lavik’s website zoomhui.com

2015 NORTH SHORE SWIM SERIES We CAN’T WAIT for Summer.

SUMMER SPRINT

!

1 MILE sunset to pipeline sat june 13

!

CHUN’S TO WAIMEA

1.2 MILES

1.6 MILES

1.9 MILES

Chun’s reef to waimea bay sat july 11

laniakea beach to puaena point sat july 25

!

circle the bay sat june 27

ENTRY FEE: $40 per event. Each entry includes competitor’s shirt, refreshments & age group awards. NO REFUNDS. We reserve the right to refuse entry to anyone for any reason. Checks payable to Waikiki Swim Club. Mail to 94-463 Alapine St, Waipahu HI 96797 Attn Linda Moran.!

TIME LIMITS: Swimmers must pass the halfway point in the Chun’s to Waimea, Laniakea to Puaena Point & North Shore Challenge swims by the 1hr 15 min mark. Swimmers not reaching mark will be escorted to shore.!

INFORMATION: (808) 372-8885 & www.northshoreswimseries.com Check us out on Facebook for up to date information!

EQUIPMENT: Goggles, face masks & snorkels are permitted. Wetsuits prohibited. Swim suits for men may be briefs or jammers hip to knee.

WomenÕs suits may be one or two piece shoulder to hip. No Þns, hand paddles, or other equipment permitted.!

M

STREET ADDRESS

PIPELINE TO WAIMEA sat aug 8

INSTRUCTIONS: Course instructions will be given on the beach at 8:45am. Swimmers must be present.!

AWARDS & DIVISIONS: Top 3 Þnishers in the following divisions (Male & Female): Elite, 10&under, 11-12, 13-14, 15-19, standard 5 year age group thereafter (20-24, 25-29, etc). Overall Series Awards for participants who swim all events.!

FIRST NAME

2.3 MILES

! ! !

LATE ENTRIES: $60 per event. Postmarked after entry deadline or on race day. No entries taken after 8:30am on race day. No shirt guarantees for late entries. IMPORTANT: There is no transfer of entries to another person without permission from race committee ofÞcials. Doing so may jeopardize future entry to NSSS for yourself and other individuals involved.!

! ! !! !

!

!

SAFETY: Caps are mandatory. Swim caps are provided to registered swimmers at their Þrst NSSS swim of the summer. NOTE: Swimmers only receive one complimentary cap during the Series. You may use your own swim cap; bright colors are highly encouraged. THIS IS A SAFETY ISSUE: PLEASE DO YOUR PART!!

!

LAST NAME

NORTH SHORE LANI’S TO CHALLENGE PUAENA POINT

WAIMEA BAY

F

SEX

CITY

S AGE

STATE

DATE OF BIRTH

ZIP

M

L

XL

SHIRT SIZE

PHONE

EMAIL Early Bird Entry! $150!

!

Postmarked by June 1, ‘15

Aloha Salads Sprint! $40!

Postmarked by June 5, ‘15

Cholo’s !

Waimea Bay! $40!

Postmarked by June 19, ‘15

Jaco Chun’s to Waimea! $40!

Postmarked by July 3, ‘15

NSSF Laniakea to Puaena Point! $40!

Postmarked by July 17, ‘15

Jamba Juice North Shore Challenge $40!

Postmarked by July 31, ‘15

Day of Race LATE ENTRY! $60

WAIVER AND RELEASE STATEMENT: I agree to comply with the regulations and event instructions of the 2015 North Shore Swim Series. I know that competing in the ocean may be hazardous, I am aware of and assume all risks with participating in this event, including but not limiting to, contact with other participants, effects of the weather including surf conditions and currents, and sea life. Knowing these facts and in consideration of the North Shore Swim Series accepting my entry, I hereby for myself, my heirs, my executors, administrators, or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the North Shore Triathlon, Waikiki Swim Club, City & County of Honolulu, State of Hawaii, The United States Government, this event’s ofÞcers, directors, members, volunteers, sponsors, 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 or nature whatsoever arising out of or in the course of my participation in this event. I attest I am physically Þt and have sufÞciently trained to participate in this event and I consent to receive medical treatment which maybe advisable in the event of illness or injury during the event. I grant permission for organizers for free use of my name, voice or picture in legitimate accounts and promotions of this event whether it be in print, television, media or the Internet. I acknowledge that the organizers of the North Shore Swim Series reserve the right to refuse entry to anyone for any reason.

Signature

I have read and understand the waiver above Parent’s signature if entrant is under 18 years of age

Date

Oahu run

Date

Time

Event

Location

Contact

May 2

7:00 AM

Jamba Banana Man Chase - 5K and Keiki Fun Run

Ala Moana Beach Park - Magic Island

www.jambahawaii.com

Keiki tri

May 2

7:00 AM

Keiki Koa Kai Sprint Triathlon

MCB Hawaii

www.mccshawaii.com/races

tri

May 3

7:00 AM

Koa Kai Sprint Triathlon

MCB Hawaii

www.mccshawaii.com/races

trail

May 9

6:30 AM

Run with a View, 9+ Miles

Pearl City

www.hurthawaii.com

run

May 9

7:30 AM

Aloha Council Scout Strong 5K.

Ala Moana Beach Park

808-595-6366

run

May 10

7:00 AM

Bill Beauchamp 10K.

Pearl City Urban Garden Center

www.mprrc.com

bike

May 10

tba

IT&B Malaekahana 40k. State Time Trial

Malaekahana

Hawaii State Cycling Association

run

May 16

7:00 AM

40th. Annual Pineapple Run, 10K

Wahiawa

pineapplerunhi@gmail.com

bike

May 15

All day

HBL Bike to work day

Nationwide

www.hbl.org

swim

May 16

2:00 PM

South Shore Classic. 1/2, 1, 2 mile races

Waikiki Beach near Kapahulu Groin

Southshoreclassic.com

tri

May 17

5:45 AM

North Shore Olympic Triathlon, Aqua Sphere

Mokulela Beach Park

www.northshoretriathlon.com

tri

May 17

6:00 AM

Honolulu Triathlon (Olympic, Sprint, Relay, 10K, 5K)

Ala Moana Beach Park

www.honolulutriathlon.com

swim

May 23

8:00 AM

Popoia Swim

Kailua Beach Park

www.kailuamasters.org

run

May 23

7:00 PM

Kakaako Nite Run, 5km.

Kakaako Waterfront Park

www.niterun.com

run

May 24

5:30 AM

Hibiscus Half Marathon, 15K, 5 miler

Kapiolani Park

www.tropicaltriplecrown.com

run

May 29

7:15 PM

Torch Run - Benefitting Special Olympics

Ft. DeRussy

www.specialolympicshawaii.org 808-381-6915

run

May 30

8:00 AM

1st. Annual WITH Grace, 5K.

Kailua Beach Park

run

May 31

5:30 AM

Honolulu Ekiden & Music, Ekiden Relay

Kapiolani Park

www.hnlekiden.org

trail

June 6

7:00 AM

Mango Madness, 10+ Miles

Tantalus

www.hurthawaii.com

run

June 6

8:00 AM

Gecko Gallop, 5km.

Bellows Air Field

n/a

swim

June 13

9:00 AM

Aloha Salads Summer Sprint, 1 mile

Sunset to Pipeline

www.northshoreswimseries.com

run

June 14

6:30 AM

Mango Days 5K

Ala Moana Beach Park

www.tropicaltriplecrown.com

bike

June 14

tba

IT&B Pineapple Hill State Road Race

Pineapple Hill

Hawaii State Cycling Association

run

June 20

7:00 AM

Surf & Turf 5K

MCB Hawaii

www.mccshawaii.com/races

run

June 20

8:00 AM

Mongoose Scamper, 5km./10km.

Hickam Beach

808-561-0861 www.mprrc.com

run

June 21

7:00 AM

Aloha State Games 10K.

Kapiolani Park

swim

June 27

9:00 AM

Cholo's Waimea Bay, 1.2 miles

Waimea Bay

www.northshoreswimseries.com

adventure

June 27

9:00 AM

The Siege Race

Gunstock Ranch, Laie HI

www.thesiegerace.com

tri

July 4

tba

XTERRA Freedom Fest

Kualoa Ranch

www.xterrafreedomfest.com

run

July 4

7:00 AM

Freedom Run

Kailua High School

efh@epilepsyhawaii.org

bike

July 11

7:00 AM

Zachary Manago's Ride in Paradise

Wahiawa

hbl.org

swim

July 11

9:00 AM

JACO Chun's to Waimea, 1.6 miles

Waimea Bay

www.northshoreswimseries.com

run

July 12

6:30 AM

Coconut Chase 8K

Neal S. Blaisdell Park, Pearl City

www.tropicaltriplecrown.com

run

July 12

7:00 AM

Kailua Beach Run, 4 miles

Lanikai Boat Ramp

www.mprrc.com

bike

July 12

7:00 AM

Zach's Criterium

Kakaako

hbl.org

run

July 19

7:00 AM

Lanikai 8K.

Lanikai Boat Ramp

www.mprrc.com www.alohacrosscountrycamp.com

run

July 22

1:00 PM

Aloha Cross Country Camp

Camp Erdman, Waialua

swim

July 25

9:00 AM

NSSF Lani's to Puaena Point, 1.9 miles

Laniakea Beach

www.northshoreswimseries.com

tri

July 26

5:45 AM

TINMAN Triathlon

Kapiolani Park

www.tinmanhawaii.com

run

August 8

6:00 AM

Lea Lea Charity & Cleanup Run, 5km.

Ala Moana Beach Park

808-923-7005

run

August 8

7:00 AM

Maunawili Out & Back - 22 Mile & Relay

Nuuanu-Pali Lookout

www.hurthawaii.blogs.com

swim

August 8

9:00 AM

JAMBA JUICE North Shore Challenge, 2.3 miles

Pipeline to Waimea

www.northshoreswimseries.com

run

August 9

6:00 AM

BOCA Hawaii Tamanaha 15K.

Kapiolani Park

www.808racehawaii.com

tri

August 15

tba

Kawela Endruance Triathlon

Kailua Beach Park

www.bocahawaii.com

run

August 15

7:30 PM

Glowbash 5K. Scavenger Hunt

Kakaako Waterfront Park

623-688-2013 www.spartanrace.com

obstacle

August 15-16

6:00 AM

Spartan Race Hawaii

Kualoa Ranch

ocean

August 22-30

tba

Duke's Ocean Fest

Waikiki

www.dukesoceanfest.com

run

August 22

7:30 AM

Family Promise of Hawaii 5k.

Kailua Intermediate School

808-261-7478

run

August 29

5:30 AM

Tantalus Triple Trek, 50K.

Tantalus Nature Center

www.hurthawaii.blogs.com

run

August 30

6:15 AM

Ka Iwi Coast Run & Walk

Sandy Beach Park (Awawamalu)

www.kaiwicoastrun.org

swim

September 5

8:30 AM

Waikiki Roughwater Swim, 2.35 miles (SATURDAY)

Waikiki

www.waikikiroughwaterswim.com

run

September 6

6:00 AM

RUNNERS HI 20K.

Barbers Point

www.808racehawaii.com

swim

September 12

tba

Aqua Sphere North Shore 5K. Swim / Relay

Sunset Beach

www.northshore5kswim.com

tri

September 13

tba

Na Wahine Festival, various distances

Kapiolani Park

www.nawahinefestival.com

run

September 13

7:00 AM

Old Pali Road, 4.4 miles

Old Pali Road

www.mprrc.com hbl.org/hcr

bike

September 27

6:30 AM

Honolulu Century Ride, 20, 25, 50, 75, 100-mi

Kapiolani Park

run

October 4

5:30 AM

Hokulani Bake Shop 25K.

Kailua Beach Park

www.808racehawaii.com

run

October 17

6:00 AM

Peacock Ultramarathons

Dillingham Airfield, Waialua

PeacockUltra.com

run

October 17

7:00 AM

XTERRA Gunstock Trails Half Marathon/5k

Gunstock Ranch, Laie HI

gunstockhalfmarathon@gmail.com

run

October 25

5:00 AM

HMSA 30K.

Kapiolani Park

www.808racehawaii.com

run

October 31

7:00 AM

Creepy Crawl Fun Run/Walk

Ala Moana Beach Park

tropicaltriplecrown@gmail.com

bike

November 1

6:00 AM

Tour de Cure Hawaii

Kapiolani Community College

www.diabetes.org/tourdecurehawaii

run

November 8

7:00 AM

Kailua High Surfriders, 5k./10k.

Kailua High School

www.friendsofkailuahigh.com

swim

November 8

10:00 AM

Huaka'i Makai (swim ~1 mile) OC1, 6-man and SUP ~5 miles

Kailua Beach Park

808-2775611

run

November 15

5:30 AM

Mizuno Val Nolasco 1/2 Marathon

Kapiolani Park

www.808racehawaii.com

The Waikiki Roughwater Swim Committee presents

the 46th Annual Waikiki Roughwater Swim San Souci Beach to Duke Kahanamoku Beach 2.348 Mile Open Ocean Swimming Challenge Saturday, September 5, 2015 starting at 8:30 a.m.

Free open water swim clinics—July 19 and August 16 www.waikikiroughwaterswim.com

obstacle

August 15-16

6:00 AM

Spartan Race Hawaii

Kualoa Ranch

ocean

August 22-30

tba

Duke's Ocean Fest

Waikiki

www.spartanrace.com www.dukesoceanfest.com

run

August 22

7:30 AM

Family Promise of Hawaii 5k.

Kailua Intermediate School

808-261-7478 www.hurthawaii.blogs.com

run

August 29

5:30 AM

Tantalus Triple Trek, 50K.

Tantalus Nature Center

run

August 30

6:15 AM

Ka Iwi Coast Run & Walk

Sandy Beach Park (Awawamalu)

www.kaiwicoastrun.org

swim

September 5

8:30 AM

Waikiki Roughwater Swim, 2.35 miles (SATURDAY)

Waikiki

www.waikikiroughwaterswim.com

run

September 6

6:00 AM

RUNNERS HI 20K.

Barbers Point

www.808racehawaii.com

swim

September 12

tba

Aqua Sphere North Shore 5K. Swim / Relay

Sunset Beach

www.northshore5kswim.com

tri

September 13

tba

Na Wahine Festival, various distances

Kapiolani Park

www.nawahinefestival.com

run

September 13

7:00 AM

Old Pali Road, 4.4 miles

Old Pali Road

www.mprrc.com

bike

September 27

6:30 AM

Honolulu Century Ride, 20, 25, 50, 75, 100-mi

Kapiolani Park

hbl.org/hcr

run

October 4

5:30 AM

Hokulani Bake Shop 25K.

Kailua Beach Park

www.808racehawaii.com

run

October 17

6:00 AM

Peacock Ultramarathons

Dillingham Airfield, Waialua

PeacockUltra.com

run

October 17

7:00 AM

XTERRA Gunstock Trails Half Marathon/5k

Gunstock Ranch, Laie HI

gunstockhalfmarathon@gmail.com

run

October 25

5:00 AM

HMSA 30K.

Kapiolani Park

www.808racehawaii.com

run

October 31

7:00 AM

Creepy Crawl Fun Run/Walk

Ala Moana Beach Park

tropicaltriplecrown@gmail.com

bike

November 1

6:00 AM

Tour de Cure Hawaii

Kapiolani Community College

www.diabetes.org/tourdecurehawaii

run

November 8

7:00 AM

Kailua High Surfriders, 5k./10k.

Kailua High School

www.friendsofkailuahigh.com

swim

November 8

10:00 AM

Huaka'i Makai (swim ~1 mile) OC1, 6-man and SUP ~5 miles

Kailua Beach Park

808-2775611

run

November 15

5:30 AM

Mizuno Val Nolasco 1/2 Marathon

Kapiolani Park

www.808racehawaii.com

run

December 6

9:00 AM

XTERRA Trail Running World Championship 21k/10k/5k, + Walk

Kualoa Ranch

www.xterrakualoa.com

run

December 19

7:00 AM

Holiday Hustle, 5K.

Kailua Beach Park

www.tropicaltriplecrown.com

Maui Events run

May 2

8:00 AM

Na Holo Wahine 5K

Keopuolani Park

www.virr.com

run

June 5, 12, 19

5:00 PM

All Comers Track Meets

War Memorial Stadium

www.runnersparadiseinc.com

run

June 6

6:00 AM

Kahakuloa Half Marathon and Relay

Fleming Beach

www.runnersparadiseinc.com

run

June 20

7:00 AM

Will´s Run for Hope, 5K.

Kanaha Beach Park

www.thewillsmithfoundation.org

run

June 27

6:30 AM

Cycle to the Sun, 36 miles uphill

Paia

www.cycletothesun.com

run

July 4

7:30 AM

PoliPoli Trail Romp, 10 miles

Rice Park

www.virr.com

obstacle

July 11

7:00 AM

Ikaika Nui Extreme 5K. Challenge

Mendes Ranch

www.runnersparadiseinc.com

run

July 18

7:30 AM

Iao Valley 10K. Run

Wailuku

www.virr.com

tri

August 22

8:00 AM

XTERRA Adventure Events

Fleming Beach

www.runnersparadiseinc.com

run

September 12

5:30 AM

Hana Relays, 52 miles

Kahului Airport

www.virr.com

run

September 19-20

5:00 AM

Maui Marathon, Half Marathon, 10k./5k.

Kaahumanu Center

www.mauimarathonhawaii.com

Run

October 31

9:00 AM

XTERRA Kapalua 5k/10k Trail Runs

Ritz-Carlton, Kapalua

info@xterraplanet.com

tri

November 1

9:00 AM

XTERRA World Championship, 1.5k/30k/10k

Kapalua, Maui

info@xterraplanet.com

Big Island Events swim

May 2

8:00 AM

Cinco De Mayo Splash, 1 mile

Waikoloa Beach

www.bikeworkskona.com

biathlon

May 10

8:00 AM

Polar Bears Biathlon

Kailua-Kona Pier

808-938-2296

bike

May 20

5:00 PM

Ride of Silence, Memorial ride

Na Kamalei Playground

www.hawaiicyclingclub.com

tri

May 23

8:00 AM

Tri Hawaii Triathlon Series

Waikoloa Beach

www.trihawaii.weebly.com

run

May 24

7:30 AM

Scholarship 5K.

Reeds Bay Park

www.bigislandroadrunners.org

tri

May 30

6:50 AM

HONU IRONMAN 70.3 Hawaii

Hapuna Beach

www.ironman.com www.konamarathon.com

run

June 20

8:00 AM

Aloha Keiki Run

Kona Commons Shopping Center

run

June 28

5:30 AM

Kona Marathon, Half Marathon, Quarter Marathon & 5K

Waikoloa Beach Resort

www.konamarathon.com

tri

July 12

7:00 AM

Hilo Triathlon

Kealoha Beach Park

www.hilotriathlon.org

run

August 22

7:00 AM

Volcano Rain Forest Runs - Half Marathon, 10K & 5K

Volcano Village

www.volcanorainforestruns.com

run

October 24

5:00 PM

Race the Reaper, 5K.

Kailua-Kona

www.waveridertriclub.org

run

December 20

7:30 AM

Jingle Bell Beach Run 5k & 1-Mile Runs

Coconut Grove Marketplace

www.kona5k.com

Kekaha Kekaha Hulopoe Beach Park Hulopoe Beach Park

www.pedaltothemeadow.com www.pedaltothemeadow.com www.trilanai.com www.trilanai.com

Kauaiand andLanai LanaiEvents Events Kauai bike May24 24 bike May run/bike July 25 run/bike July 25

8:00AM AM 8:00 5:00 AM 5:00 AM

Pedal to to the the Meadow Meadow Pedal TriLanai 3Hills 50 mi.Ultra Marathon, Bike or Run Relay TriLanai 3Hills 50 mi.Ultra Marathon, Bike or Run Relay

run

July 26

7:00 AM

Koloa Plantation Family Days Fun Run

Poipu Beach Park

www.koloaplantationdays.com

bike

Aug. 1-2

tba

Paradise Ride Kauai

Lihue

www.paradiseridekauai.com

swim

September 5

8:00 AM

Lanai Channel Crossing, 9 mile swim

Lanai to Maui

www.mauichannelswim.com

run

September 6

6:00 AM

Kauai Marathon

Poipu Beach Park

www.thekauaimarathon.com

run

November 14

7:00 AM

Old Koloa Sugar Mill, 5k./10k./half marathon

Anne Knudsen Park

www.oldkoloasugarmillrun.org

Your event not listed?

Email us at hawaiisportmag@gmail.com

& Relay!

September 12, 2015 · 8:00am Sunset Beach to Waimea Bay 2 Person Relay option with tag at Ehukai Beach!

COURSE: 5K swim from Sunset Beach to Waimea Bay. EQUIPMENT: Swim caps are mandatory and will be 2 person relay teams with tag at Ehukai Beach Park on the provided if needed. No personal escorts, Lifeguards will beach! be on patrol. FINA Open Water Swim Suit will rules will be followed. Goggles, face masks & snorkels are OK. DIVISIONS & AWARDS: Individual, Elite, Relay & all No fins (except in fin division), hand paddles, or other standard 5 year age groups. equipment permitted.

FIN DIVISION 5K only: Men & Women RELAY TEAMS: Men, Women & Mixed - 40 & U, 41-80, 81110, 111 & over combined ages.

ENTRY FEE/DEADLINE: Individual $55 / Teams $70 includes T-Shirt & swim cap. Add $10 for late entries.

Entries must be postmarked by September 1, 2015. No

CHECK IN, LATE ENTRIES & RACE MARKING: Race day from 6:30am to 7:30 at Waimea Bay! Shuttle bus provided to Sunset Beach from Waimea Bay INFORMATION: 808-372-8885 REGISTER ON ACTIVE.COM

guarantee of T-Shirt for entries postmarked after September 1, 2015.

northshortriathlon@gmail.com www.northshore5kswim.com

Make checks payable to North Shore Triathlon.

Mail to: 94-463 Alapine St, Waipahu, Hawaii 96797-4515 Attn: Linda Moran

service to anyone for any reason. No transfer of entries without approval of race officials.

Entries are non refundable, we reserve the right to refuse

WAIVER AND RELEASE STATEMENT: I agree to comply with the regulations and event instructions of the 2015 North Shore 5K Swim & Relay hosted by Aqua Sphere. I know that competing in the ocean may be hazardous, I am aware of and assume all risks with participating in this event, including but not limiting to, contact with other participants, effects of the weather including surf conditions and currents, and sea life. Knowing these facts and in consideration of the North Shore Swim 5K Swim & Relay accepting my entry, I hereby for myself, my heirs, my executors, administrators, or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the North Shore Triathlon, Waikiki Swim Club, City & County of Honolulu, State of Hawaii, The United States Government, Aqua Sphere, Aqua Lung, US Divers this event’s officers, directors, members, volunteers, sponsors, 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 or nature whatsoever arising out of or in the course of my participation in this event. I attest I am physically fit and have sufficiently trained to participate in this event and I consent to receive medical treatment which maybe advisable in the event of illness or injury during the event. I grant permission for organizers for free use of my name, voice or picture in legitimate accounts and promotions of this event whether it be in print, television, media or the Internet. I acknowledge that the organizers of the North Shore 5K Swim & Relay reserve the right to refuse entry to anyone for any reason.

H a w a i i S p o r t R a c e Ca l e n d a r b r o u g h t t o y o u b y

M A R I A N EU E H A R A .CO M Weekly Happenings Biking on Oahu Day

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

Team Pacific Velo Ride (all are welcome)

IT&B, 569 Kapahulu Ave.

732-7227

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Sun.

8:00 AM

IT&B Ride for Beginners - First Sunday of the month

KCC - White Church

www.itbhawaii.com

Running on Oahu Mon.-Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Kailua High School

www.longrunergy.com

Wed.

5:30 PM

Running Room Weekly Run

816 Kapahulu Ave.

www.hawaiirunningroom.com www.lanikaijuice.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Waikiki Shopping Plaza

Thurs.

5:30 PM

Dr. Nate's Champion Running

Ala Moana Park (Diamond Head side of tennis courts)

www.championrunning.blogspot.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

6:00 AM

Running Room Weekly Run

816 Kapahulu Ave.

www.hawaiirunningroom.com

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Running on Maui Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:30 PM

Kihei Community Center

samuelwilbur@yahoo.com

info@mauirunning.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Running on Big Island Tue./Thur.

5:30 PM

Big Island Running Co. Run

75-5807 Ali'i Drive, #C-8, Kailua-Kona

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

75-5807 Ali'i Drive, #C-8, Kailua-Kona

www.bigislandrunningcompany.com

Training Groups Training Groups tri tri tri tri tri tri run run run run

Tryfitness Women's Training Tryfitness Women's Training BOCA Hawaii Training Clinics BOCA Hawaii Training Clinics Brian Clarke School of Running Brian Clarke School of Running Personal Best Training by Jonathan Lyau Personal Best Training by Jonathan Lyau Yoga for for the the Long Long Run Run Yoga

Women's Training - Bootcamp, Run, Bike, Swim Women's Training - Bootcamp, Run, Bike, Swim Swimming, Biking, Running, Triathlons Swimming, Biking, Running, Triathlons Running, Trail Running, Triathlons Running, Trail Running, Triathlons Running Running Runningand andYoga Yoga Running

www.tryfitnesshawaii.com www.tryfitnesshawaii.com www.bocahawaii.com www.bocahawaii.com www.bcendurancetrainings.com www.bcendurancetrainings.com www.personalbesttraininghi.com www.personalbesttraininghi.com www.longrunergy.com www.longrunergy.com

tri

Team Move

swim

Swim Hawaii

Swim Technique with Jan Prins

Overall Fitness

www.swimhawaii.com

www.movehi.com

tri

Bootcamp Hawaii

Overall Fitness

www.bootcamp-hawaii.com

tri

SOHI Fitness

Bootcamp, Overall Fitness

www.sohifitness.com

tri

Camp Bennett

Multisport

www.campbennett.com

swim

University of Hawaii Masters

Masters Swim Club

www.uhmastersswimming.com

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

tri

Seymour Training

Triathlon Training

seymourtraining8@aol.com

tri

Marion Summerer Coaching

Triathlon Training

www.marionsummerer.com

tri

Pacific Fitness Design

Triathlon / Running

www.pacificfitnessdesign.com

tri

Triple Fit Training

Triathlon

www.triplefithawaii.com

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Dr. Nate's Champion Running

Running

www.championrunning.blogspot.com

Your group not listed? Email us at hawaiisportmag@gmail.com

Popoi’a Swim Race Saturday May 23, 8 am

TWO RACES: 1.5 Miles Around Flat Island or Half-Mile Buoy Swim

Registration Fees: Early bird registration $35 until May 14. Register On-line at www.active.com and search for Popoia. Early bird registration includes giveaway and refreshments. After May 14, you may register in person on race day for $50 and giveaways may not be available. No refunds.

More Info: www.kailuamasters.org Registration and numbering begin at 6:30 a.m. Mandatory pre-race announcements at 7:45 a.m. Course: starts and finishes at Kailua Beach Park behind Kalapawai Market. The 1.5 Mile course circles Popoi’a Island. The half-mile course is parallel to Kailua Beach along the buoys.

Awards: 1.5 Mile Swim: top 3 male and female finishers. Half-Mile Swim: Overall male and female winners.

Equipment: Goggles, face masks and snorkels are permitted. Swimmers with fins are invited to participate but will not be eligible for awards.

TO REGISTER BY MAIL send in this form with payment. Must be postmarked by May 14, 2015.

Name: ___________________________________________________ Age on Race Day: ______ Sex: ______ Address: __________________________________________________________________________________ Telephone: ___________________________________ Email: _______________________________________ Emergency Contact: __________________________________________________ Telephone: _____________ Race:

1.5 Mile Around Popoi’a

Half-Mile Buoy Swim

Make Checks Out To: Kailua Masters Swim Club, $35 before May 14.

Mail to: KMSC Popoia Swim, P.O. Box 1927, Kailua, HI 96734 WAIVER: I have read and understand the waiver below.

Signature/Parent if under 18: _________________________________________________ Date: _______________ Waiver and release statement: I agree to comply with the rules, regulations, and event instructions of the Popoia Swim. I know that swimming in the ocean is a potentially hazardous activity. I am aware of and assume all risks of swimming this event, including but not limited to contact with other participants, marine life, the effects of weather including surf conditions and currents, and the conditions of the ocean. By entering this event, I and anyone entitled to act on my behalf, waive and release from any and all claims for injuries and damages against Kailua Masters Swim Club, the City and County of Honolulu, State of Hawaii, United States of America, the sponsors, their agents and representatives. I ATTEST that I am physically fit and have sufficiently trained for competition in the Popoi’a Swim. I have read the particulars on this race application and understand that this race is a physically demanding event. I CONSENT to receive medical treatment which may be advisable in the event of illness or injury suffered by me during this event. I GIVE PERMISSION for free use of my name, voice, or picture in any broadcast, telecast, advertising promotion and other account of this event.

Kapahulu Avenue

Paliuli Street

Running Room Hawaii

Winam Avenue

Good to Great, Part Two

by Brad Yates

EXPERIENCE THE BONDI 4 AND OTHER HOKA ONE ONE INVITATIONS TO GO AT THESE RETAILERS. BIG ISLAND RUNNING CO. BIGISLANDRUNNINGCOMPANY.COM BE FIT KAILUA BEFITKAILUA .COM BIKE WORKS BIKEWORKSHAWAII.COM UYEDA SHOE STORE (808) 941-1331 MCCULLY BICYCLE & SPTG GOODS MCCULLYBIKE.COM BOCA HAWAII BOCAHAWAII.COM RUNNERS HI RUNNERSHI.NET

Overview: The Good to Great process for getting better at what you love to do involves having clarity in what you want to achieve, awareness of what aspects of your performance need to be improved, and the devotion to increase your level of participation.

As an individual, with these prerequisites you are ready to move forward. As a team, the mystical same-page agreement must be reached and maintained.

Good to Great

Good to Great

BASE

Be Grateful

BASE The base of your efforts to move from good to great is the foundation of your strength — your ability to work hard and get the job done. In this case, they are the principles and energy that allow you to be grateful, confident and able to do battle.

Reflection: It’s like being on a team and knowing who you can count on — the person you trust completely, the one who has never let you down. When an entire team/group gets to this level of trust, magic happens. The environment is set for excellence to occur … and it usually does.

Stay Present

Be Confident Stay in Process

Be Team: Battle Give Best Effort

LIGHT. STABLE .

REMARKABLE CUSHION. THE BONDI 4.

LET’S GO .

Be Grateful: Stay Present Gratitude –The highest and most powerful emotion. It is the emotion that sends a signal to your brain to release the special energy that allows you to settle down and perform in present moment awareness … no matter what.

Confident Confident: Stay in Process Confidence –The choice to believe in your ability to follow and execute your plan.

Be Team: Battle Be Team: Battle HiLevel Toolbox Give Your Best Effort Battle – The ability to give your best effort throughout an entire rally/game/assignment and not get down, discouraged or fatigued. In fact, the energy you expend comes back to you and you continue to work hard, focus and have fun.

Good to Great

HOKAONEONE.COM

BASE

Brad Yates

HiLevel Coaching Service Phone: 808.737.1272 Email: hilevel@bradyates.com Copyright ©2014 Brad Yates

HOK AONEONE.COM MIKE RUT T – HOK A ONE ONE ELITE 800 METER RUNNER

BOND

THIS IS NOT A SHOE.

I 4

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LONG. TO GO FOR THE MILE REPEATS. TO GO FOR THE RECOVERY DAYS. TO GO STRIDE IT OUT. TO GO IT ALONE. TO GO WITH THE FRIENDS WHO DEMAND AS MUCH OUT OF EACH MILE AS YOU DO. TO GO BECAUSE THERE ISN’T ANYBODY WHO CAN TAKE IT AWAY FROM YOU WHEN YOU’RE DONE. TO GO BECAUSE YOU CAN. DESIGNED LIGHT, STABLE AND WITH SUPERIOR CUSHIONING, THE BONDI 4 INVITES YOU TO GO FURTHER THAN YOU DID YESTERDAY. TO GET FASTER FOR TOMORROW. LET’S GO.

3 essential things you should know about your exercises

by Marco Adame, Jr. PT, DPT, OCS, ATC at Jaco Rehab Every day we do things on “cruise control”. Simple tasks we do daily like brushing our teeth, tying our shoes, or making that first cup of coffee in the morning become so automatic. Our exercises should not be one of those things. We exercise for self-improvement, to look better, be healthier, build strength, for a mental release, or to combat a few pounds gained over the holidays. There are always new exercises or stretches to learn, and we should always make sure we do them correctly. If done incorrectly, you will be making a visit to your local physical therapist.

Whether it is a stretch or a strengthening exercise, there are three essential things we should know about each part of our exercise program. These three things may help you achieve your desired goals and avoid injuring yourself by doing something you shouldn’t be.

either stretched or compressed.

For example, when doing a chest stretch, you should feel a stretch in your chest. Now I know that seems like that should be common sense, but many times I have patients who try to stretch their chest and feel stretching, numbness The first thing we should know is “what to feel”. If it is a and tingling all the way in their hand. Now while this may stretch, we should probably feel a stretch, a pull or a tug. We be stretching a chest muscle, it may also be aggravating a probably should not be feeling numbness, tingling, pinching nerve. Again, there are no muscles that go all the way from or sharp discomfort. A strengthening exercise, on the other our chest to our hand, so if you are feeling numbness in your hand, may produce a pulling, tightening, burning, a little bit hand, you are likely aggravating a nerve. of an ache or a sense of fatigue. This is typically felt along the muscles and not deep in the joint. Unless prescribed The last thing you should know is “how to change your exby your therapist or another health care professional, you ercises to feel the correct sensation in the correct spot”. should probably not feel sharp pain when doing a stretch or If you are not sure, ask. It may be as simple as moving your strengthening exercise. arm or thigh in a different position. It may be a little more complicated such as activating your glutes before you bridge The next thing to know is “where to feel it”. …… or engaging your abs so your back doesn’t compensate.

For example, when stretching your hamstring (back of your Either way, these important tidbits of knowledge are areas thigh) , you should feel the bulk of the stretch in the hamwhere your physical therapist or trainer may be of the most string muscle belly. Now I know this may seem like common assistance. sense since this is in the name of the stretch, but not all stretches have clever names like this. Many times I will see Keep up the hard work and make sure you are aware of these people trying to stretch their hamstring and report stretch3 things the next time you do a new exercise. ing in their calves or tingling in their foot. There are no muscles that go all the way from our hip to our foot, but our nerves do. Two things our nerves are not so fond of are being

An active lifestyle suits you. Our team is specialty-trained to offer the best care for patients of all ages and activity levels. Customized care and prevention is combined with a commitment to maximizing performance while minimizing injury. So whether you are a student athlete, weekend warrior or a competitive triathlete, the Queen’s Center for Sports Medicine is here to help you stay at the top of your game.

Now seeing adult and pediatric patients in Honolulu and West O‘ahu.

Call 691-4449 to schedule an appointment.

(808) 691-4449 www.queens.org

SPORTS MEDICINE The Queen’s Medical Center is a 501(c)(3) nonprofit corporation.

Honolulu: Queen’s Physicians Office Building III, Suite 300 West O‘ahu: Physicians Office Building West O‘ahu, Suite 101

Sports Medicine Matters

By Rachel Coel, MD, PhD, FAAP, CAQSM Queen’s Center for Sports Medicine “Should Kids Do CrossFit Training?”

strains, or joint sprains.

I do recommend strength training for youth, if it is supervised CrossFit, as it is formally advertised, is a strength and focused on safely learning and mastering proper techand conditioning program that strives for an nique. This is best accomplished with light weights at high elite level of fitness.1 It was traditionally used repetitions, such as 8-14 repetitions per set, with an athlete to train members of the Armed Forces as well as the police, being able to comfortably perform 2-3 sets. For example, a martial artists, and professional athletes. CrossFit incorpoyoung athlete might do 3 sets of 10 repetitions. The goal is rates the sports of gymnastics and Olympic weightlifting into not on achieving muscle bulk, but instead on fitness, strength, its cross-training program. endurance, control, and safe technique.

CrossFit has become extremely popular with exercisers at all I would suggest that these criteria be applied to children levels, as it can be individualized and scaled down to fit the wishing to try CrossFit Kids. I support children participating needs of the participant depending on their physical condiin CrossFit if they are closely monitored during the drills and tion, skill level, and capacity. Using a broad variety of high-in- guided to appropriately modify the exercises based on their tensity exercises, the goal is to challenge the athlete with a age, fitness, and skill level. Most young children do not have consecutive string of short sets of difficult tasks, which would the strength or technique to perform Olympic powerlifts or otherwise be unsustainable for longer periods of time. Each kettle bell exercises. Substitutions should be made so that day, there is a workout of the day (WOD), which instructs the children are able to properly perform the exercises, as well as athlete on the activities and repetitions assigned for that day’s to do them with lighter weights and higher repetitions than drills. CrossFit uses a variety of equipment, mostly weightmay be assigned in the WOD. lifting tools, as well as the athlete’s body weight to improve Most importantly, exercise in children should be motivating, strength, endurance, and overall fitness. fun, and skill building. If they do not enjoy CrossFit, children Since 2004, CrossFit Kids gyms have emerged across the U.S., should be directed towards activities they do enjoy. They can not as a scaled down version of adult CrossFit, but “geared get the same benefits from less structured physical activities, towards specific developmental needs” of children. Strength such as playing at the park, riding their bicycle or scooter training is not discouraged (with a helmet of course!), or in children. In fact, proper joining a sports team of strength training programs their choosing. emphasizing safe technique with lighter weights and 1Website: www.crossfit.com higher repetitions have 2KS Dahab & KM McCambeen found to improve bridge. Strength Training in pediatric strength by 30-50 Children and Adolescents: percent over an 8-12 week Raising the Bar for Young time period if performed Athletes? Sports Health. twice weekly.

2009; 1(3): 223–226.

2 However, the American 3Council on Sports MediAcademy of Pediatrics Comcine and Fitness. Strength mittee on Sports and Fitness Training by Children and Adrecommends that pre-adolescents. Pediatrics. 2008; olescents and adolescents 121(4): 835 -840. avoid powerlifting, body building, and maximal lifts Rachel A. Coel, MD, PhD, is until they reach skeletal and the medical director and a physical maturity. staff physician for Queen’s 3 Children may lack the Center for Sports Medicine, neuromuscular control, which provides comprehencoordination, and strength sive care for the treatment to properly perform certain and prevention of injuries in weightlifting tasks. Powathletes and active people of erlifting also places abrupt all ages. For more inforstress on young growing mation or to schedule an bodies. These factors may appointment, call 691-4449. lead to overuse injuries, You can email Dr. Coel at such as back pain, muscle rcoel@queens.org

Act now for early entry discounts! The first 50 6-member teams will receive free microfiber “In Training” shirts!

The modern Ekiden is a popular long distance relay race held all over Japan. The Honolulu Ekiden is Hawaii’s only real and scenic 26.2-mile (42.195 km) relay race course that stretches from Kapiolani Park to Sandy beach and back!

There’s something for everyone! Bring the whole family for a day in the park filled with music, food and festivities.

9am-Noon: Enjoy a free concert for everyone at the Kapiolani Park Bandstand!

An Ohana Broadcasting Company production featuring Brother Noland, Kapena Delima, and Henry Kapono and much more!

Sunday Afternoon: Join us for the first ever Greenroom Festival 2015 at the Waikiki Shell featuring music and art!

www.hnlekiden.org

MAY 31, 2015 e

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HONOLULU EKIDEN & MUSIC FESTIVAL 2015 ENTRY FORM May 31, 2015 5:30 am

For Official Use Only

Kapiolani Park

Section 1: Team information Relay Team Name:_____________________________________________________________ Total Team Members: Relay Team Member: I am the Team Captain.

Relay Team Division:

Corporate

(Select only one Team Division.)

2 3 4 5 6

 I am a team member.

 All Male All Female Co-ed (at least 1 male or female) Sum of ages = 200+ Kama‘aina Family  University or College  Heroes (Military, HPD, Firefighters, National Guard, Life Guards)

Student (High School and/or Middle School)

Section 2: Please print legibly. One form per team member. Send all team forms together. Only complete teams will be registered.

Sex

 Male  Female

Date of Birth (MM/DD/YY) _______/______/_______ Age on Race Day (Must be 12 years or older on May 31, 2015) ________

Last Name__________________________________________________ First Name__________________________________________________ M.I.________ Address (street name, Apt No.)__________________________________________________________________________________________________________ City, State, Country (if other than USA)_____________________________________________________________________Zip/Postal Code______________ Day Time Phone____________________________________ Email Address___________________________________________________________________ Race Day Emergency Contact Name_____________________________ Race Day Emergency Contact Phone__________________________________ If under 18 years old, Name of Parent/Guardian__________________________________________________________Relationship__________________ Parent/Guardian Contact Phone____________________________________ T-Shirt Size (Unisex T-Shirt)

XS S M L XL XXL Section 3: 2015 Registration Fees

Fees are non-refundable and non-transferable.

Total Amount Enclosed: $

Before May 21, 2015

    

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

$110 / $55 per person $165 / $55 per person $220 / $55 per person $260 / $52 per person

6-person team

$270 / $45 per person

Late Entry: 5/30/2015

    

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

$130 / $65 per person $195 / $65 per person $260 / $65 per person $310 / $62 per person $330 / $55 per person

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.

Signature (You must sign here for processing)

Date

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:

Date

HONOLULU EKIDEN FOUNDATION 2250 Kalakaua Ave., #406, Honolulu, Hawaii 96815

June 28, 2015

Regular Entry before June 11, 2015 Individuals $80, Teams $100

CHECK IN opens at 4:30am

Late Entry After June 11, 2015 Individuals $90, Teams $110

Runners HI in Aiea, June, 26 2pm-6pm 98-390 A Kam Hwy, Aiea, HI 808 488-6588

Before June 11th

Age - as of 12/31/15

$80 $75 $100

One Day USAT $12 After June 11 2015

june 28, 2015

www.konamarathon.com

May 24, 2015, 5:30am Kapiolani Park Honolulu

June 14, 2015, 6:30am Ala Moana Beach Park Honolulu

July 12, 2015 6:30am Neal S. Blaisdell Park Pearl City

Name_______________________Birthdate_____Age__ Address___________________________________ City_____________State___Zip_____Phone_________ Email (important!)_______________________________ Shirt Size: ___XS ___Small ___Medium ___Large ___XL ___2XL Gender: __Male __Female

__$120 All 3 Races!! __$50 Hibiscus Half Marathon or __15K or __ 5 Miler __$40 Mango Days 5K __add $15 optional breakfast __$40 Coconut Chase 8K

More fun details available at www.tropicaltriplecrown.com Register online at active.com or send entry to: Tropical Triple Crown, PO Box 101, Kailua HI 96734

check out our sponsors!

ASK THE TRAINER

KC Carlberg, MPH, Owner of Try Fitness www.tryfitnesshawaii.com The “Core Triad” As a trainer, I talk a lot about strengthening the core muscles in order to improve performance and posture, prevent injury and generally be stronger, fitter and faster. The core muscles are the foundation of all body movement and the key to success. However, for optimal health, I believe it is important to strengthen, what I call, the “Core Triad”. Holistically speaking, the 3 cores that make up this triad are the physical, spiritual and social cores. When all of these levels of your core are strong, it changes your whole experience. Let me show you what I mean.

Physical Core – Our core is made up of a group of muscles which include the pelvic floor muscles, all of the abdominal muscles, the erector spinae (sacPhysical, spiritual and social core in action. rospinalis) especially the longissimus thoracis, and Photo by Julie Wassel. the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. courage healthy behaviors and support our goals. When we These muscles when strong, bring balance and stability to our are training and racing this could be our training partners, posture and hips. They also help in efficiency, strength, power Team or Coaches that provide accountability and expertise and injury prevention. For example, we rely heavily on these that will help us stay on track, gain skills and a fitness for the core muscles in running. When they are weak, we miss out on race. These are the spouses or partners who will help take that glute involvement that gives us the push off power in the over household chores, help with the care of children or be a run. Weak hip stability can cause low back pain and inefficien- sherpa for you when training. And especially, these are your cy that can lead to injury. The core is also where the center friends who won’t give you a hard time when you have to miss of chi resides (2 inches right below the belly button). This is a party or leave early from a night out in order to prepare for where our true power radiates exits. In a race when you are the next day’s workout or race. tired both mentally and physically, you can go to your center, your core, to gain strength. Physically you can tighten your When these “cores” are working together it creates a synergisabs, bringing strength to your body, visualizing the power tic energy that keeps us strong, motivated and in alignment radiating from your center, opening the flow of energy and with our goals. There is nothing more powerful when the allowing your body to be strong.

“Core Triad” are working together. We increase our chances of Spiritual Core - Our spiritual core is our essence and character. Our core values help to define our character and help us to believe in ourselves. For example, belief in a higher power, trust, honesty, integrity, love - they guide our behavior toward ourselves and others. Strong core values and a strong sense of self, helps us with determination, motivation, courage and strength to follow through on our goals. For example, these strong beliefs help us to get up early to train when we are tired, to go to the pool for a swim workout instead of going to happy hour with our co-workers, and to be consistent in our training and thinking in order to get where we want to go.

Gratitude and a positive attitude help us stay in line with our spiritual core.

Social Core - this refers to our social network of family and friends, the people we chose to be around. A strong social network can provide comfort, companionship and support throughout life. They are the people who will en-

success when we are in tune physically, spiritually and socially.

The next time you are thinking about taking on the challenge of a race, I encourage you to think about how your “cores” can help you reach your goals.

Whether you want to lose weight, run faster or climb Mount Everest, a personalized program is your best bet in achieving those goals. The hard work is always worth the effort in being successful. Let me know how I can help you with your journey and email any questions you may have to “Ask the Trainer” at TryFitness@hawaii.rr.com. And remember “PERSISTENT CONSISTENCY” is the key to success.

Until next time, train hard, laugh often, love passionately and have fun.

KC Carlberg, MPH and owner of Try Fitness Hawaii, www.tryfitnesshawaii.com

May 17th, 2015

路

5:45 am start 路 Mokuleia Beach Park

800 Meter Swim 路 25 Mile Bike 路 10 K Run

Elite

July 4, 2015 7:00 a.m.

Kailua High School 451 Ulumanu Drive, Kailua

Epilepsy Foundation of Hawaii 14th Annual Freedom Run

SCHEDULE OF EVENTS July 4

6:00 am

Onsite Registration Opens

July 4 July 4

7:00 am 8 - 9 am

Race and Walk begins Awards Ceremony

July 4

10:00 am Parade (Kailua Town)

Early packet pickup will take place on July 3rd 2 pm to 6 pm Epilepsy Foundation of Hawaii Office 2nd floor Ward Warehouse 1050 Ala Moana Blvd, Suite 2550. Honolulu, HI 96814 Onsite Registration and packet pickup 07/04/2015 beginning 6 am Kailua H.S. (451 Ulumanu Dr.) Enter from Ulumanu Drive off of Kailua Road All courses start at the south entrance of Kailua H.S Wheelchairs, strollers, and pets (on leash) welcome.

FOR MORE INFORMATION: Call us at (808) 528-3058 Email us at efh@epilepsyhawaii.org Visit our website at www.epilepsyhawaii.org

AWARDS: 5K/10K Run top male & female overall and top 3 age group finishers (see website for age group details) REGISTRATION: Mail in entries must be received by June 28,

Fundraise $100 and receive a free 2015. No guarantee of t-shirt for entries after June 15 Epilepsy Foundation of Hawaii CHECKS: PAYABLE TO: Epilepsy Foundation of Hawaii customized Hydroflask!

MAIL TO: EFH - 1050 Ala Moana Blvd Ste 2550, Hon, HI 96814

Mail in registration below or register online at active.com

******************************************** * LAST NAME

FIRST NAME

STREET ADDRESS

10K Run

$30 ($35 after June 15, 2015)

SEX

CITY SHIRT S SIZE

EMAIL ADDRESS

5K Run

M F

1 Mile Walk

STATE

DATE OF BIRTH

ZIP

M L XL XXL

S M L

ADULT SIZES

YOUTH SIZE

Family Rate

$90 (up to 5 fam members)

PHONE RUNNING HAT instead of SHIRT

Donation

From $1 to $1,000,000

I know that running or walking a road race is potentially hazardous activity. I should not enter and run or walk unless I am medically able and properly trained. I know that there will be traffic on the course route. I assume the risk of running or walking 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, volunteers, 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 or 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

Breathing – three short yoga based breathing exercises for athletes

by Susie Stephen Inhale, exhale. It’s something we do constantly anywhere from 15-20 times per minute, which adds up to over 20,000 breaths per day (American Lung Association).

But how many of those breaths do we pay attention to?

Have a go quickly now – just simply inhale deeply and feel your ribcage expand, then exhale and feel the lungs deflate. Simple.

But as an athlete you are probably more aware of your breath than most people. You know what it feels like to be breathing hard as you power up a hill, sprint for a finish line, or propel yourself through the water. You understand that as you do more ‘work’ you need more oxygen, and so breathe more deeply. Our breath can also be a great indicator of generally, ‘how we’re doing’ – if our breathing is laboured on an easy run it could be an indicator that pace adjustment is needed or maybe more recovery. Ultimately we all want to become better athletes, with efficient delivery of oxygen to our muscles and luckily yoga can help the overall process.

Within the yoga tool kit there are some fun, on and offthe-mat breathing exercises that can help you to develop a greater understanding of, and respect for your breath.

Breathing exercises in yoga are called Pranayama, prana being the energy for life associated with the breath (breathing being the key to life) and yama meaning restraint, or control.

1. Easy run foot strike & breath awareness.

This exercise is based on an example from one of my favourite yoga teachers, Sage Rountree. On your next easy run have a go at counting the number of foot strikes as you breathe. As you inhale how many steps do you take?

And the same for your exhale. Similar to monitoring your resting heart rate, this exercise can be an excellent reference for days when you feel a little unsettled on a run.

Focusing on your breath adds a meditative element to your run, and helps to center the mind. Also, if you suffer from side aches or stitches, try to notice which foot strikes the ground with your inhale and exhale. Then attempt to switch this foot strike pattern, which will assist with reducing the cause of the stitch. Both of these exercises are easy and fun, and can help in the long run with becoming a relaxed and efficient runner.

draw the knees up then bring the soles of the feet together as the knees fall out towards the floor. Gently lay your back down on the floor, tucking the shoulder blades together underneath you. Then place the right hand on the belly, left hand on the heart. Begin to breathe deeply through the nose, feeling the abdomen rise as you inhale, and then fall as you exhale completely. Maybe count as you inhale and exhale. Note if 2. Nadi Shodhana, Alternate-nostril breathing. the length of your inhale and exhale are the same or different.

Breathing through one nostril at a time is a great way to focus Stay here for 1-5 minutes, then slowly bring the knees togethall your attention on your inhale and exhale (best practiced er, take the hands down and roll on to your left hand side when not congested!). To practice Nadi Shodhana take your before coming back up to sitting. dominant hand, and fold the first two fingers towards the These simple pranayama exercises are great ways to take a palm. Then place the thumb on your left nostril, sealing it break from the extremely physical parts of your training and closed, and inhale through the right. Next, close the right focus on your breathing for as little as 5-10mins. They are ideal nostril with your ring finger, open the left and exhale. For the to practice either in the middle of a busy day or on a rest day. next cycle, inhale through the left, close it with your thumb, And just have a go at one at a time – have fun, and if you’ve open the right and exhale. Repeat this a few more times and never done a breathing exercise before just practice for a couthen let both hands relax. Take a moment to see how you feel ple of minutes. There are a number of other beneficial breath– hopefully more relaxed, with a greater appreciation for your ing exercises that yoga offers, and if you go to a Bikram yoga breath. studio you may already be familiar with the Standing Deep Breathing Pose, which is practiced first as a form of warm up 3. Supta Baddha Konasana, Reclining Bound Angle Pose. and so that people realise the importance of their breath.

This is great pose; it’s relaxing and is also a gentle inner thigh Don’t forget to check out LongRunYoga on YouTube for free stretch (*add blocks or towels to support the knees and make yoga videos and please email Susie with any questions: it more comfortable). To begin, start from sitting on the floor, longrunyoga@gmail.com

Clinics, Clinics, Clinics, Part Two

By Brian Clarke This is the second in a series of articles that describe and promote the professionally directed, fee-for-service, endurance training clinics on Oahu.

This series is for anyone who is concerned about their personal health and fitness. Some people realize that postponing fitness makes it harder to eventually establish a fitness regimen.

Life is short! And exercise is one of the best forms of insurance against many forms of chronic disease. In that context, the typical recreational training program costs a mere five bucks per workout. At that rate you could have a year-round, 3-times-a-week, fitness life-style for a mere $780 a year!

Effective fitness training definitely requires a time, energy, and financial commitment. But isn’t your personal health and fitness worth it? Remember, being fit will keep you young, even as you age.

If you are concerned about your health and fitness, please consider joining the following excellent Oahu clinics.

Brian Clarke and BC Endurance.

Safe training; smart racing; since 1979.

We have four running clinics, a beginner triathlon clinic, an intermediate open-ocean swim clinic, and a hiker clinic. You can train year round with like-minded athletes who enjoy their sport, whether on the roads, the trails, or in the water. Sign-up for program details and announcements at www.bcEnduranceTrainings.com.

Summer Swim Training. June 1 to Sept. 6, 2015. Preparing intermediate open ocean swimmers for the North Shore Swim Series, Duke’s Swim, and the Waikiki Rough Water Swim.

Intermediate swimmers are able to swim 1000 meters without stopping in 30 minutes or less. Workouts in Ala Moana or Kapiolani Park on Monday and Wednesday at 5:30 p.m., and various locations around Oahu on Saturday mornings from 7 a.m. to 9:00 a.m. 14-week program fees: 3x/week $250, 2x/ week $210, and 1x/week $150.

Summer Jogging. Ongoing until August 8. Join now for slow, relaxed, and social workouts that will build your basic fitness leading up to the marathon training in the fall. We meet at two locations on the weeknights: downtown Honolulu and Central Oahu. Beginners and newcomers are welcome, runners and walkers included. Mon & Wed evenings and Sat mornings. $125 for 22 weeks. Prorated if starting late.

Oahu Trail Training. Ongoing until August 8. Join now to discover Oahu’s scenic mountain trails while you run, jog, or hike with friends. Preparing beginner and intermediate athletes for the HURT Trail Series of low-key, fun runs on mountain trails. Mon & Wed evenings and Sat mornings. $245 for 17 weeks. The fee will be adjusted for training once or twice a week, or if starting late.

Island Triathlon Training. Ongoing until July 26. Join now to practice two or three sports per workout while you train for the Tinman Triathlon. Even if you can’t swim, bike, or run, we’ll teach you how. Our promise to beginners: You’ll do the Tinman safely, competently, and enjoyably with experienced coaching and friendly group support. Downtown Honolulu.

Tues & Thurs evenings & Sun mornings. $445 for 14 weeks.

Prorated if starting late.

Kristin “KC” Carlberg and Try Fitness! The Women’s Fitness Experts.

KC Carlberg’s life passion since starting her trainings in 1996 has been helping women achieve their fitness goals. “Our niche is women,” she says. “Our clients enjoy the camaraderie of an all-women’s support group. We have people of all different walks of life and all different athletic levels. We focus on athletes of all levels, with some strong advanced athletes, too.”

KC and her coaches are committed to creating a personalized environment for growth. Women are encouraged to focus on improving themselves so they can become stronger and faster. She offers a diverse range of general fitness clinics (triathlon, cycling, and running), a boot camp, personal one-on-one training, and all-women training groups.

KC’s website is www.tryfitnesshawaii.com. An up-coming sampling of KC’s clinics and classes includes: Tinman Training for Women. May 5 to July 26, 2015. Tuesday/Thursday 5:15-7:30 p.m. and Saturday’s 7:00-9:00 a.m.

Orientation meeting: Saturday, May 3 at 9:00am at Island Triathlon and Bike. We offer triathlon training programs for all levels and all distances. Whether you are training to finish your first triathlon or are racing for a personal record, our programs will get you there. Cost: $485 plus tax.

Boot Camp. On-going from 6 to 7 a.m. on Tuesday and Thursday. Cost: $125/month. This total body workout is a cross-training program that incorporates a variety of fitness activities, keeps you moving from one exercise to another with no rest, increases agility, and burns a ton of calories.

Boot Camp is perfect for those who want to stay in shape and are looking for a gym alternative. We meet at Ala Moana Beach Park by Magic Island and promise a fun and challenging workout.

Raul Boca and Boca Hawaii. Race with Passion.

Raul Boca has been training endurance athletes on Oahu since 1995. He has his own bike shop serving bikers and triathletes at 330 Cooke Street in Downtown Honolulu. And he organizes excellent swimming, cycling, running and triathlon clinics.

Boca’s training emphasis is on safety, getting in shape, and having a good time with the new friends his athletes meet in the clinics. Boca’s training programs starting in May to June, 2015 include the following. For more information: www.bocahawaii.com.

Kawela Triathlon Training. June 6 to August 15, 2015. The BOCA formula for success: organized training with motivating and inspiring coaches and athletes! Let BOCA Hawaii help

TRYFITNESS The Women’s Fitness Experts

Fitness is a lifestyle. Join TryFitness today and have fun getting fit, training with friends and achieving the extraordinaire.

S p ri n g in to S u m m e r

with our exciting programs:.

➤FITNESS BOOT CAMP Apr. 20–July 8 ➤BOOT CAMP ongoing Tuesday/Thursday 6:00–7:00am ➤TINMAN TRAINING FOR WOMEN May 5 - July 26 ➤NA WAHINE TRIATHLON TRAINING July 28–Sept. 19 ➤17TH ANNUAL NA WAHINE FESTIVAL Sept. 13 Tel (808) 946-0346 • TryFitnessHawaii.com • TryFitness@hawaii.rr.com

Summer is Here . . .

The Ocean is Calling you

by Rae Sojot Photos by Cyndia Lavik

I'm going where the sun keeps shining Through the pouring rain Going where the weather suits my clothes Backing off of the North East wind Sailing on summer breeze And skipping over the ocean like a stone Harry Nilsson, Everybody’s Talking After an unusually chilly island winter, we are taking a cue from Nilsson’s classic and setting our sights on summer: sunny days that fade into velvety nights, beachside barbecues, ocean air and salty hair. With the new season on the horizon, eschew the pools and embrace the ocean’s warm waters to get your swim fix.

From 1 mile sprints to endurance 5k’s, this year’s slate of ocean swims has something for everyone, all ages and all skills. We’ve culled together a shortlist of races that pique our interest (including some new additions to our die-hard favorites). Take a look, grab your suits, and dive into summer. See you at the beach!

OAHU SOUTH SHORE CLASSIC

Tagged as Hawaii’s most unique swim, age serves as an advantage. In this rare format, there will be multiple starting waves to give every swimmer a chance to compete for the overall title of South Shore Champion in the Men’s Race, Women’s Race, Keiki Race and Elite Race divisions. The race course is spectator friendly, providing front row seats to all the exciting action.

WHEN May 16 WHERE Waikiki WHO TO CONTACT southshoreclassic.com

POPO’IA SWIM

The Kailua Masters Club has been hosting this swim since 1996; Popo’ia is the Hawaiian name for Flat Island, a State Seabird Sanctuary home to wedge-tailed shearwater seabirds. Elite and recreational swimmers alike can test their mettle along the 1.2 mile triangular course that takes them along the back side of the island. Thanks to a strong backing from the local community, swimmers are styled out post-race with food, prizes and giveaways.

WHEN May 23 WHERE Kailua Beach Park WHO TO CONTACT: Kailua Masters Club Kailuamasters.org

NORTH SHORE SWIM SERIES The ever popular Surf n Sea North Shore Swim Series kicks off the highly anticipated season of summer ocean swims with its race cache of open water events. With 5 individual swims along the ‘7 Mile Miracle’ the NSSS gives recreational and competitive swimmers alike a chance to test their mettle (as well as enjoy the scenery) in the beautiful waters of Oahu’s fabled North Shore.

WHEN June 13 Aloha Salads Summer Sprint 1 mile, Sunset Beach to Ehukai Beach Park

June 27

Cholo’s Waimea Bay Swim 1.2 miles, Waimea Bay July 11 JACO Chun’s to Waimea Bay Swim 1.6 miles, Chun’s Reef to Waimea Bay July 25 North Shore Soap Factory Laniakea to Pua’ena Point Swim 1.9 miles, Laniakea to Pua’ena Point Aug 8 Jamba Juice North Shore Challenge 2.3 miles, Pipeline to Waimea Bay WHERE North Shore WHO TO CONTACT (808) 372-8885. Check us out on FB at Surf and Sea Swim Series

DUKE’S SWIM

The Duke’s OceanFest unfolds in Waikiki each summer bringing a celebration of activities that Duke Kahanamoku, legendary Hawaii waterman, held close to his heart. On the roster is the Duke’s Waikiki Ocean Mile Swim, a short, fun1 mile swim off the shores of Waikiki. The beach start and finish is at iconic Duke’s Restaurant where swimmers can enjoy post-swim brunch spread.

WHEN August 29 WHERE Waikiki WHO TO CONTACT Dukesoceanfest.com

WAIKIKI ROUGHWATER

A perennial favorite, the Waikiki Roughwater is the grand dame of open water events on Oahu with a 2.4 mile course along the iconic coast of Waikiki. Now in its 44th year, the Roughwater’s history and prestige make it a must on swimmers’ Open Water Race Bucket list. Former Roughwater Champions headline prerace swim clinics.

WHEN Sept 5 WHERE Waikiki WHO TO CONTACT: Kaia Hedlund - waikikroughwaterswim.com

AQUASPHERE NORTH SHORE 5K

Challenge yourself with Hawaii’s only 5K swim Race. Race starts at Sunset Beach and travels all the way to Waimea Bay! If a 5K seems too long for you, sign up as a 2 man team; partners “tag” at Ehukai Beach Park. Swimmers are treated with a chili meal at the finish. This fun swim is the perfect close to the ocean swim race season.

WHEN WHERE Sunset Beach WHO TO CONTACT northshore5kswim.com

KAUAI THE HANALEI BAY SWIM CHALLENGE

Hanalei Bay’s crystal waters and sandy bottom provides the venue for Namolokama O Hanalei Canoe Club’s annual fundraising event. The course features 1000 meter and 3000 distances.

The bay’s postcard-worthy picturesque surroundings helped to earn its spot as one of America’s Top 100 Open Water Swims by the World Open Water Swim Association.

WHEN July 4 th WHERE Hanalei Bay WHO TO CONTACT Kawika Dela Sierra, namolokama@outlook.com

BIG ISLAND THE KING’S SWIM

King Kamehameha the Great resided here during his later years and the King’s Swim pays homage to the austerity, history and beauty of this sacred area. The 1.2 mile race features a beautiful bay to bay course that also takes participants along the same route as the famous Ironman World Championships. The King’s Swim serves as the third installment in the Big Island Swim Series that includes the Cinco de Mayo and Hapuna Roughwater.

WHEN July 4 th WHERE Kailua Kona WHO TO CONTACT S. Borowski at: (808) 334-0083

MAUI MAUI CHANNEL SWIM

Considered the longest open water relay race in the world, intrepid swimmers brave the 9.5 mile Au Au Channel, a beautiful clear warm open stretch of water—also known for its notorious currents. Luckily, you do it as a team of six, with a dedicate boat escort and with each swimmer taking a rotating 30 minute shift. This swim draws teams from all over the world.

WHEN September 6 WHERE Start at Club Lanai (Lanai Island) End on the beach fronting Kaanapali Hotel WHO TO CONTACT mauichannelswim.com

I grew up in Singapore, a multi-cultural, tropical island similar to Hawaii, watching Hawaii Five-0 in the 70’s. When I moved here at 27, everything felt immediately familiar and natural to me as if Hawaii really were my childhood home. Until, of course, whenever someone asks ‘Where and what year you grad?’ Busted!

that allows me a flexible work schedule to do this. He’s also OK with me having a yoga mat, stretch cords and lacrosse ball at my desk for mini-stretches and exercises through-out the day. I run up and down the stairwell at the office; my coworkers call this “Miki’s StairMaster”.

My mom was the original soccer mom… She carted me and my siblings around to swim lessons, Japanese lessons, ballet, tap, gymnastics, piano, violin, Camp Fire Girls. I didn’t start competitive swimming until my sophomore year in college. My coach Joe Shehan recruited me out of recreational swimming to fill his brand new team roster on the first ever Illinois Wesleyan Women's Swim Team. That was 1989.

Forty-five is pretty old for an athlete, but because I didn’t start competitive swimming until college, (compared to most of my competitors and may be close to burning out after long swimming careers) I feel like I haven’t quite peaked yet still have a few more years left in me.

When I was 38, I was diagnosed with degenerative disc disease in my spine. The doctors said I had the spine of a 60 year old woman.

I was in constant, excruciating pain that rendered me unable to As a child, I wanted to be a gymnast but I was a much better swim or dance and barely able to walk for several months. I had dancer—specifically classical ballet. I returned to ballet in my 30s to completely give up ballet and yoga. I didn’t think I and at one point I spent more time in pointe shoes First could ever get back into competitive swimming than in the water. again, but with huge support from my in, last out. husband Jason and encouragement of Pool competition requires extreme That’s how Miki David friends and family, I am happy to say discipline, technique and intensity, describes her all-business attitude towards her that I am still at it. while open water swimming 6am swim practices. “Miki never misses a workout,” requires “open water smarts” like the quick ability to says her coach Kevin Flanagan. “She’s always looking for Jason and I go free-diving together for tako with a navigate a faster course ways to challenge herself.” Having traded in her pointe shoes for 3-prong and enjoy making and an understanding of currents, surf and wind. pull buoys, this former-dancer-turned-swimmer took to the water our own fresh tako poke.

You don’t have to be a fast during college and has since emerged as a formidable competitor on pool swimmer to do well in the open water race scene. At 45 years young, she easily puts the heat I’m 5-2 with short arms and legs, so for me, while the ocean. on swimmers half her age. Her bright enthusiasm for the sport dovetails watching a Michael Phelps Mental prep for me is well with the fastidiousness she dedicates in honing her craft. “Miki video is inspirational, it’s my biggest struggle in has both talent and drive in her wheelhouse,” says coach John not applicable for my own technique. With swimming, competition. At times I Flanagan. “While many adult athletes often settle into a comfort not one technique fits all, so feel like I have no business being at the front line with zone, Miki continually pushes through barriers. That’s impressive.” find your own technique, one the top swimmers and self- Impressive, indeed. With a long list of swim wins to her name, Miki that works just right for you. doubt overcomes me. My embodies that blend of zeal, grace, and grit that makes her Listen to your friends. My friend coaches help me to work on this because they know what I can bring a pleasure to be around—both in and out of the water. Kim and I swap stories on how excessive exercise can lead to at practice and want to see me deliver We caught up with Miki recently as she preps debilitating injury. More is not necessarily that in my race performance. for the upcoming open water race better and so we focus on the quality of our season. RS workouts—not just pure distance. Once, when I I struggled for years with anorexia as a teenage was on the brink of exhaustion, my friend Lou, a personal gymnast. As a result, I am now very conscious and vocal trainer, said, “Miki, rest is part of training.” about the importance of maintaining a healthy self-image, especially among female athletes. I see a disturbing trend among Jason cooks and I do the dishes—that’s our agreement! We rarely healthy athletes who do extreme exercise followed by binge eating eat out and cook at home with fresh ingredients. Despite having and then purging on “detox shakes” for weight loss. had an eating disorder in my teens, I recovered well from it and I’m not afraid of carbs, caffeine, gluten, dairy, meat or fat. I never I am a member of Waikiki Swim Club, a member of Oahu Club do fad diets and I don’t touch fast food. My favorite foods are Masters and a self-proclaimed (haha) honorary member of vegetables and fruit. And tofu. And steak. And fish. Haha, Ok. I Kamehameha Swim Club. On occasion, I get to share a lane and basically eat everything in moderation and in balance. practice with the KSC kid—a huge honor. KSC is the undefeated Hawaii State Champion team since 2002! My friend AnnaMarie’ Everyone who knows me says I’m OCD and disciplined. I don’t daughter is a former KSC swimmer—when she went off to college, think I’m that bad, but when it comes to pool practice, I am definitely she gave me her old KSC shirt. I am proud to wear it! serious and determined. I’m the first one in and the last one out.

If you speak to me during practice, I won’t hear you because I am With my sedentary desk job, it’s really important that I get in my completely focused on my coach, the clock and nothing else. daily 6am workout before work. I am fortunate to have a boss

HAWAII SPORT PROFILE

Miki David

Honolulu, Hawaii

organize your summer training with structured and inspiring workouts! A program for all abilities. Come join in the fun with what BOCA has been excelling at for 17 years—helping people enjoy feeling fit and strong! No need to stress—this training program will get you ready for the big day! Don’t miss it. Fee $390. Tuesdays and Thursdays 5:30 p.m. and Saturdays at 7:00 a.m.

The Kawela Endurance Triathlon (swim 1.9K / Bike 58 miles / Run 13.1 miles) is the ultimate island challenge! Why travel off-island when you have a gorgeous swim at Kailua Beach, a point to point bike along the North Shore and a breathtaking run and finish near Oahu’s Kaena Point. Relax and enjoy the scenery after the race at the quiet and secluded YMCA Camp Erdman. Live music and lunch for all the participants.

BOCA SWIM CLINIC. June July, 2015. Work on your swim skills on Mondays and Wednesdays at 5:30 p.m. Program

includes multiple underwater video analyses, at the beginning of the clinic and at the end. Work on proper technique for efficiency, and drills & intervals to develop stamina and speed.

Learn proper stretching, upper and lower body. Also enjoy dry land workouts to develop strength and power needed for swimming. For swimmers of all levels. Fee: TBA. Spin with Raul. Ongoing, Fridays 7:30 to 8:30 a.m. at Boca Hawaii (330 Cook St.). Indoor spinning classes on exercise bikes.

Raul will take you on to a cycling journey with inspiring music and that unique Brazilian flair! This charming and knowledgeable, 20-time Ironman athlete will make your training fun!

Train upstairs in BOCA Hawaii’s loft like, high ceiling, fresh-air studio. Good old-fashioned, healthy fitness at its best. $12 single class; $50 five-class bundle.

For other clinics and group, check out our listing in the front.

Where Bikeshare?

Lori McCarney, CEO Bikeshare Hawaii, Illutration courtesy of Bikeshare Hawaii The non-profit Bikeshare Hawaii is working on three critical paths to bring the first phase of bikesharing to Hawaii in early 2016: Funding, Vendor Selection/Operations and Station Siting.

bility, and more as we plan specific locations.

Within this general area, think about where you live, visit or play. Where do you shop and dine? Where do you catch a bus, etc? And then think about where you might go if you Station siting requires finding the best places to locate our 200 didn’t have to worry about parking. Bikeshare Hawaii will bike docking stations, which will hold 2000 bikes. On average, open up new possibilities for you. the stations will be within 800 and 900 feet of each other to Please add your voice as we move through this process. Visit maximize convenience. Shown here is the initial map we’ve www.bikesharehawaii.org to see our current map and to used to identify our first service area. The dots on the map are moving around as we talk with the City, State and private provide input. While there, sign up for our email list so you’ll property owners. We consider a number of factors including be notified personally about community meetings and other street activity, bike infrastructure, space, solar powering capa- events on our way to launch!

Map: Initial planning map for Bikeshare Hawaii. www.bikesharehawaii.org Bike Share Demand Analysis: Phase 1 (Optimal Density)

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Station locations illustrated do not represent recommended station locations.

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The service area shown above represents areas in urban Honolulu with the highest propensity for bike share use based on an interplay of known bike share demand generators. Other potential pockets of demand noted by stakeholders include: – Kalihi (serving Honolulu Community College) – Makiki (serving dense pockets of UH Manoa student and faculty populations) – Chaminade University – Various naval and military bases These Initial Phase “provisional” launch locations will require further study to be included in the initial service area.

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Feet Data Sources: xxxxxxxxxxxxxxxxxxxxxxxxx

2015 DUKE’S WAIKIKI OCEAN MILE SWIM Celebrate the Life & Legacy of Duke at the Duke’s OceanFest 2015 Proceeds to benefit the Outrigger Duke Kahanamoku Scholarship Fund DATE & TIME: Saturday, August 29th, 9:00 AM Start.

Check-in between 7:30 AM and 8:30 AM. WHERE: Duke’s Canoe Club on Waikiki Beach.

COURSE: Triangular course. Swim out the channel, around two outside buoys, and return to the beach.

Length – approximately 1 mile.

TIMING: All entrants will be supplied with an ankle band with a timing chip, provided by Timeline.

AGE GROUPS: Men and Women: 9 and Under, 10-12, 1315, 16-19, 20-29, 30-39, 40-49, 50-59, 60-64, 65-69, 70-75, 76 – 79, 80 and Over ENTRY FEE/DEADLINE: $35 per swimmer, postmarked by August 15, 2015. Late entries will be accepted for $40 per swimmer.

Checks payable to: DUKE’S OCEANFEST Mail entry fee and application to: Timeline P.O. Box 25566 Honolulu, HI 96825 AWARDS: Commemorative Plaques will be awarded to First Place in each age group and Gift Certificates presented to 1st, 2nd, and 3rd place finishers in each age group. All finishers will receive refreshments and 2015 Duke’s Ocean Mile Swim shirt. Awards ceremony at Duke’s following the race.

FOR MORE INFORMATION: Brent Imonen – Event Director Email: brent@dukesoceanfest.com View your registration at: TimelineHawaii.com Online Entry: Active.com Online applications: www.dukesoceanfest.com

Name: __________________________________________________ Phone: _______________________ Address: ______________________________________________________________________________ Email: ________________________________________________________________________________ Male __________

Female _________

Entry Fee @ $35 Late Entry Fee @ $40 Total amount enclosed

$ $ $

Age on race day: _____________

I, the undersigned participant, intending to be legally bound, hereby certify that I am physically fit and have not been otherwise informed by a physician. I acknowledge that I am aware of all the risks inherent in open water swimming, including possible permanent disability or death, and agree to assume all these risks.

.

AS A CONDITION OF MY PARTICIPATION IN THIS OPEN WATER SWIM, I HEREBY WAIVE ANY AND ALL RIGHTS TO CLAIMS FOR LOSS OR DAMAGES, INCLUDING ALL CLAIMS FOR LOSS OR DAMAGES CAUSED BY THE NEGLIGENCE, ACTIVE OR PASSIVE, OF THE FOLLOWING: DUKE’S WAIKIKI, OUTRIGGER DUKE KAHANAMOKU FOUNDATION, ODKF SUPPORT INC, CITY & COUNTY OF HONOLULU

Signature/Guardian

Mahalo to Outrigger Duke Kahanamoku Foundation and all of the sponsors of the 2015 OceanFest

Date

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May is Bike Month

by Hawaii Bicycling League, Photos courtesy of Hawaii Bicycling League Calendar of Events May 2nd (Saturday) ­Kick­off Event 10­12pm with Group Cycle Track Ride May 10th (Sunday) ­CycloFemme ­9am Kapiolani Park ­Multi Distance Rides May 15th (Friday) ­Bike to Work Day ­7­9am ­3 different locations May 15th (Friday) ­Bike Month Pau Hana ­5pm ­Kaka’ako Agora May 17th (Sunday) ­Family Sunday at Honolulu Museum of Art ­11am­3pm May 24th (Sunday) ­Bike to the Zoo ­9am­2pm Workshops & Presentations May 2 (Saturday) 9­11am Cycling Skills 101 ­before kick off event May 6 (Wednesday) 5:30­7:30pm @ HBL Office: Basic Bike Maintenance May 9 (Saturday) 10:30­11:30 @ Aina Haina Public Library: Why Ride a Bicycle? Presentation May 9 (Saturday) 9:00­12:00 @ Hawaii Railroad Society ­Volunteer Cleanup May 9 (Saturday) 2­3pm @ Manoa Public Library: Everyday Cycling Presentation May 12 (Tuesday) 6­6:30pm @ Kahuku Public Library: Everyday Cycling Presentation May 16 (Saturday) 3­5pm @ KCC: Efficient Riding Skills May 17 (Sunday) 2­4pm @ UH: Cycling Skills 101 May 17 (Sunday) 4­6pm @ UH: Efficient Riding Skills May 20 (Wednesday) 5:30­7:30pm @ HBL Office: Basic Bike Maintenance May 24 (Sunday) 9:00­11:00am: Cycling Skills 101 Kailua May 30 (Saturday) 10­11am @ Manoa Public Library: Staying Alert through Cycling presentation Kick­Off Event ­May 2nd ­10am­-12pm ­ The Hawaii Bicycling League along with local bike shops and other supporters, will be celebrating the start of bike month.

We’ll have a group ride up and down the King Street Cycle track to celebrate the recent two direction opening! Hear updates about future cycle track and bike lane plans. Also learn about the other great activities planned for the month.

May 2nd 10am, with group ride at Noon. Mother Waldron Park in Kaka’ako.

CycloFemme ­May 10th ­9am Join the Red Hot Ladies and HBL this Mother’s Day to unite riders, regardless of gender, age, ethnicity or bicycle preference to share in the joy of cycling. CycloFemme is an event held internationally on Mother’s Day. At the core of CycloFemme are the women, children, mothers, fathers, sisters, brother and friends who join us, support us and give this movement momentum. We ride together. The RHLs will have three different length rides for riders of all abilities. Ride around Kapiolani Park, around Diamond Head, or to Hawaii Kai! Meet at 9am ­Kapiolani Park Bike to Work Day ­May 15 ­7­-9am Ride your bike to work and stop by one of HBL’s Energizer Stations along the way! HBL and our community partners will be handing out coffee, snacks, and lots of aloha to commuter cyclists!

Energizer Stations will be held near Thomas Square on the Cycle Track, at Neil Blaisdell Park on the Pearl Harbor Bike Path, and in Kaimuki on the newly completely Waialae bike lanes.

Bike to Work Pau Hana ­May 15 ­5pm Join HBL and other bicycle enthusiasts at Kaka’ako Agora for a Pau Hana Party. We’ll be projecting bicycle films, have music, food trucks, and beer (for those over 21!). Come and mingle with others who love biking! Free bike valet! All who ride their bike will be entered into a raffle for sweet prizes! So ride your bike!

Family Sunday ­May 17 ­11am ­3pm HBL is happy to partner with The Honolulu Museum of Art and hold a bicycle themed Bank of Hawaii “Hot Wheels” Family Sunday. Enjoy free admission and bicycle themed activities and entertainment for the whole family! From balance bikes, to family rides down the cycle track, to a bicycle matching game, there is something for everyone! Free bike valet!

Bike to the Zoo ­May 24 ­9am ­2pm Receive free admission to the zoo if you ride your bike! The City & County of Honolulu is holding their 7th annual Bike to the Zoo day. HBL will be providing free bike valet. This is a great event for the whole family and shows that bikes are a great option for getting around.

Workshops and Presentations held throughout Bike Month and all year long.

Cycling Skills 101 This bicycling workshop begins with talking about safe cycling practices such as lane positioning, rules of the road and visibility, then moves to a secured outdoor area to practice riding drills. The workshop finishes with a group ride through the nearby community, combining classroom knowledge and road skills.

Basic Bike Maintenance An introductory course to teach participants how to fix a flat tire, how to clean and lubricate their chain, make minor brake adjustments and other essential bike maintenance skills.

Efficient Riding Skills This workshop will teach students how to shift, use their brakes, and pedal efficiently. Along with basic drills, participants will practice hazard avoidance maneuvers. The course will culminate in a group ride to put what we’ve learned to the test.

Everyday Riding Presentations This short presentation will cover the many benefits that come with riding a bicycle, how to incorporate cycling into your daily life, and how to make your ride more comfortable.

We'll help you figure out what to wear while riding, how to carry things by bike, ride to the beach, and more!

Walk Bike Drive Presentations This presentation is designed for people driving, people walking, and people riding to be more aware of each other and help make the streets safer for all users. The presentation will cover basic laws as they apply to cars, bikes, and pedestrians, the most common crash circumstances, how to safely pass a cyclist, and more! Schedule one today! hbl.org/walkbikedrive Senior Cycling Workshops These workshops will provide recumbent tricycles to seniors ages 55 and up. The workshop will teach the basics of bike handling, fit, shifting and how to ride efficiently. After getting to know our trikes, we will take an easy and fun spin on the nearby bike path (away from cars!) led by one of our league

certified cycling instructors. No prior bicycling experience is needed ­this workshop is aimed at seniors who have not ridden a bike in a long time! There are also workshops for more experience riders. More information at hbl.org/seniors

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Long Road to the Big Island

by Sara Ecclesine, All photos by Shawn Michienzi Looking Back on a Career in the Pro Peloton, and Forward to take advantage of the warm weather, incredibly diverse terrain, and the occasional wave. “My wife Hannah and her to Big Island Bike Tours entire family are from Hawai’i. Now that we have two young sons the pressure is on,” Cando joked. “We can’t take them It’s Saturday morning on a summer day in 1989, and Alex “Cando” Candelario has poured a mixing-bowl full of cereal af- away from all their aunties and uncles.” ter morning swim practice. ABC’s Wide World of Sports is on, The Final Season the announcer screaming hoarsely from the TV set. Slurping cereal, Cando watches the riders on the screen. The leader of Cando retired from racing last fall. Family and Hawai’i were the tour, Laurent Fignon, falls to the ground covering his face, calling, and it’s rare for a rider to continue racing into their forties. “It was a as Greg Lemond great final season. crosses the finish Probably my best line of the final World Tour memtime trial. Leory from that year mond has beaten was racing Stage Fignon and won 5 at the Tour of the ’89 Tour de Utah with my France by eight teammates on seconds, seconds Optum-Kelly Benhe gained by efit Strategies.” using the controIn the final miles, versial, unproven BMC Racing set aerobar. (New up their red and equipment in black lead out 1989) “Drama, train at the front technology, heroof the pack, ready ic effort, sporting to propel 2011 success; those Tour de France elements were winner Cadel branded into my Evans across the brain,” Cando line for a stage recalls. “That’s win. Instead Canthe moment I fell do attacked the in love with the entire BMC Racing team, opened a gap, and towed teammate bicycle.”

Eric Young into the perfect place for the stage win.

Years later Cando would race and train in Europe. “It’s funny,” “In a bike race, things need to go exactly right to pull off a win against World Tour teams,” Cando reminisced. “It was special Cando recalls, “Belgians in particular would stop me just to because it was a full team effort — those moments in the talk about Lemond and the ‘89 Tour. On a long ride I could usually get a coffee out of it.” While Cando would never com- sport are rare. It felt great to contribute to such a big win in my final season.” pete in Le Tour, he did spend fourteen years making a living racing bicycles, traveling to races not only in Europe, but also China, New Zealand, Malaysia, Africa, and more. From his start From the Peloton to Parker Ranch as a U.S. criterium specialist, Candelario evolved into a savvy With retirement comes new dreams. During off-season team captain, who Jonas Carney called “the best lead out guy training over the last nine years, Cando estimates that he’s ridden every road possible on the Big Island, maximizing in North America.” Cando’s ability to think tactically in the training while enjoying the unique culture and natural beauty heat of racing became crucially important when race radios of Hawai’i. During these epic Hawaiian-style rides he began were banned in 2010. “Without direct communication with daydreaming about showing other people Hawai’i from the the riders in a hectic finale, you need a confident leader on the road, and he was a perfect guy for that,” said Carney. Not saddle. First it was just his pro cyclist teammates who would coincidentally, in 2011 Cando delivered arguably his greatest fly over to ride with him in informal camps. But this winter stage race performances at the Tour of Korea, winning a stage Cando began putting on road and mountain bike camps for mainland and local athletes. It’s no secret that riding on the and finishing second in the GC, seconds out of the yellow Big Island is difficult because much of the land is privately jersey. “I’m known as a surfing fanatic by my teammates,” Cando admitted. “I think it helps me stay calm and focused in held. Cando’s family connections have allowed him to secure exclusive access to the Waipio Valley Rim Trail, Pololu Valley, the moment.” and Parker Ranch. “We’re the only bike tour company allowed to operate there,” Cando explains, “it’s like having a backstage Along the way Hawai’i became his home. For the past nine years, Cando has trained in Hawai’i in the off-season in order pass to the best rock (and dirt) show in Hawai’i.”

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500m swim/12 mi bike/5K run $75, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/15) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________

1 mi run/12 mi bike or 5K run $75, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/15) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________

250m swim/6 mi bike/1.5 mi run $60, Active Military ______ $70, Individual ______ $110, team ______ $10, late entry ______ (after 9/1/15) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________

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INDIVIDUAL or RELAY TEAM CAPTAIN - Last Name

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__________ Age on 12/31/15

_________ Birthdate

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*I hereby agree to sign the USA Triathlon waiver at packet pick-up. Try Fitness reserves the right to use any images, quotes or other material acquired from the Na Wahine Festival, for promotional purposes without notification or written consent from the participants.

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RELAY MEMBER #2 - Last Name, First Name

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USAT# _____________________________________________________

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_________ Age on 12/31/15

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T-Shirt Size (circle one)

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“We can help riders put in a big block of cycling miles, for either cycling or triathlon,” Cando explained. “We can go as mellow as you want, all coffee-breaks, selfie-stops and sunsets on the beach. Or if you’re a real sicko we have some ridiculous routes developed, like our Deux Volcanoes 148 mile, 21,350 feet of elevation gain point-to-point ride.” Pro-level support at the Kama’aina Mini-Camps means that once you get off the airplane, everything is taken care of. Big Island Bike Tours picks you up, puts your bike together, and provides nutrition, sag, and technical support.

The Next Big Thing What’s coming in the future? “We’re developing a Kama’aina Speed Camp, to work on sprinting, lead outs and tactics,” Cando enthused. “It should be super fun, with lots of drills and mock-races.” Cando will also be assisting pro road Team As you would expect, mainland riders are opting for weeklong SmartStop in the position of Assistant Director Sportif. “It will be a great way to keep my hand in and stay relevant.” Cando training camps with pro-level support: follow vehicles, daily bike tune-ups, and soigneur-level attention to details like rain will travel to the Amgen Tour of California as well as hopefully bags and bottle hand-ups. Hawai’i locals are also encouraged the Tour of Utah, the USA Pro Challenge and Tour of Alberta.

“So you know if I tell you to do something I’m telling the same to attend, and there’s a kama’aina discount. thing to (pro sprinters) Shane Kline and Jure Kocjan,” joked But Big Island Bike Tours is also all about Kama’aina MiniCamps. “We’re here for locals to do 2-3 day Mini Camps, put in Cando. “I want to give each rider the ‘pro experience,’ the level of support I received when I raced professionally, so they some big miles, get pampered with lots of tech support, and enjoy riding new trails and new roads away from all the cars.” can maximize their potential as an athlete, or just thoroughly Right now Big Island Bike Tours is scheduling Kama’aina Mini enjoy their on-bike vacation.”

For more information, email aloha@bigislandbiketours.com or Camps in July and August, after climbing season and before visit www.bigislandbiketours.com the Maui Gran Fondo, Dick Evans and the Honolulu Century.

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Hawaii Pacific Health Women’s 10K

By: Courtney Osaki, Photo by Augusto DeCastro, www.photogrunner.com March 1, 2015 Kapiolani Park, Top Overall Females 1. Jojo Apelryd, 39:17 2. Sarah Deikun, 42:24 3. Kristen Fan, 43:12 The 38th annual Hawaii Pacific Health Women’s 10k is a women’s only race celebrating good health and fitness. It kicks off with a Wellness Challenge at packet pick up where you can test your fitness abilities. Then, almost 1,200 mothers, daughters, friends, and military joined together at 7:00 am at Kapiolani Park to run or walk the 6.2 miles. The course was kind of hilly but I really enjoyed the camaraderie of all the women.

After crossing the finish line, participants were greeted with roses. They then picked up tote bags filled with goodies, a finisher’s shirt, chocolate almond milk, fresh fruit, breakfast sandwiches, and a bunch of other health related swag from all the participating sponsors. I’ve never seen so many freebies in my life! This event is sure to make it onto my race list again next year.

9.19.15 9.20.15

MILE ¯ 5K ¯ 10K WARRIOR CHALLENGE MARATHON HALF MARATHON

Register Online at MauiMarathonHawaii.com | Enter Code: RWMM15 |

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1/27/15 12:13 PM

In Memory of Papa Pea

by Mercede DeCarli, Photo by Pam Miller Bill “Papa Pea” Pagett June 6, 1935 – March 16, 2015 Bill “Papa Pea” Pagett was one of those people who was always happy with how God and life were treating him. Whether he was getting ready for a swim, riding his bike along the road, or running down Ali’i Drive, Papa Pea always had a smile on his face.

At the young age of 79, Papa Pea was well-known and loved in his hometown community of Kailua-Kona. His determination, dedication and drive inspired many people throughout his lifetime.

The smiles and time he shared with others have always been a cherished trait of his.

Papa Pea was born June 6, 1935. During his working years, he worked as an actor, model, and racecar driver, just to name a few of his professions. He was also a loving father of two boys. In 1969, he moved to Kailua-Kona where he resided for the rest of his Jon Kunitake, Papa Pea and Peaman. life.

On at least one Sunday a month, Papa Pea could be found swimming in Kailua Bay and running along Ali’i Drive at his younger son’s, Sean “Peaman” Pagett’s, biathlon events, locally known as Peaman races.

One of the funny things is that Papa Pea got into the sport of triathlon because of his son, not the other way around, according to Peaman. Papa Pea watched his son compete in the Ironman World Championships in Kona in both 1982 and 1983 as he cheered from the sidelines. Papa Pea was so inspired that he decided to change his life for the better. Overcoming hardships and getting in shape eventually lead him to the finish line of nine ironman-distance races.

In 1989, Papa Pea and Peaman both competed at Ironman Kona. They then raced together again in 1994. “[One of my favorite memories was] in ’94, just being there at the finish line waiting for him to come in and being able to give him a hug when he finished,” Peaman said. True to his

lifestyle, Papa Pea finished what he started and never gave up.

“I love my dad. I was always proud of him with everything he accomplished and did and we had a great bond in doing the races together,” Peaman said. He also added that it was a fun time and a blessing to spend as much time as he did with his father.

Many community members share fond memories of racing and spending time with Papa Pea as well.

Joe Loschiavo of Waikoloa said that one time when he and Papa Pea were racing in the Run Till Ya Ralph Peaman race up Kaloko Drive, Papa Pea showed up with Duct tape on his knee and shoulder to cover up injuries from a bike crash.

“After that I would always ask Bill at the Peaman races if he had any new Duct tape injuries,” Loschiavo recalled. “He would show me the latest ‘bandage’ and with a twinkle would say, ‘F-them if they can’t take a joke!”

That’s just who Papa Pea was – a passionate radical, as Loschiavo put it.

Michael Drutar Photo by Pam Miller. of Kailua-Kona would always see Papa Pea out riding his bike or walking through town, always with his famous smile on his face.

“Pops always greeted you with a big smile, stopped walking, and connected with you,” Drutar said. “It’s truly a gift, and Pops and his smile were one of the things that [made] Kona home.”

“Something that I really admired about Papa Pea was that he loved being Papa Pea. He was aware of, and enjoyed, his local legend status, and I think that was something that made him comfortable in his own skin,” Drutar added.

“In his journey to Heaven, he went in the perfect time, in the perfect way,” said Peaman. He was healthy and strong even at 79-years-old. He passed peacefully March 16 outside in his garden at home after his morning ride.

Papa Pea will be greatly missed, but his legacy will continue to live on in the lives he touched.

expires

6/28/15

Clinic Issues: Time, Money, and Safety.

By Carolina Anchieta I was looking for a group to train with when the Running Room (in Kapahulu) recommended BC Endurance. I was impressed with the program descriptions I saw online. The programs looked well-thought-out, safe, and professional, which is important when you're looking for a service.

My biggest concerns were my time, money, and safety. My work schedule can be really hectic and it changes from week to week. I had to learn how to set firm boundaries and deadlines with my coworkers and supervisor. I also learned how to organize my time better. I was glad that training started so early on the weekend because I still had time afterwards to enjoy with loved ones.

Money is always an issue. But I forgot about it once I joined the Oahu Trail training because I realized how much my fitness and overall well-being had improved. For me health has no price, so I don't mind paying. When money became an issue, I just cut frivolous expenses and saved enough for the trainings.

I have never been much of a runner, so I had to overcome my fear of hurting my body in some irreversible way. I kept hearing horror stories about how running is bad for your body alignment, about losing toenails, sore knees and IT bands, and "hitting the wall." The marathon training helped me get over those fears. I felt safe and “in good hands."

Now I know what to expect and what sort of pain is OK and what isn't. I will do the trail and marathon trainings again this year because, in the end, I was able to run 26.2 miles and that feeling of accomplishment has no price. Not only did I overcome my fear but now I really like running. :>} You can have fun and get in shape, too! If you are not satisfied with the program or you can’t continue, BC Endurance will refund your money in full.

Here’s how to start the process: Go online to www.bc EnduranceTrainings.com.

Click on the signup page and send Brian your contact information before June 1, 2015 and he’ll reduce the cost of any training you enter in 2015 by $25.

Given your contact information, he’ll email you immediately with information about the Summer Swim Training or any of our other excellent programs, including the Oahu Trail Training or Island Triathlon Training for Beginners. More details at

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Interview with Nate Stanis Interview and Photos by Kawika Carlson Nate Stanis is a vegan, ultra-distance runner completing her Masters of Science in Botany at the University of Hawaii at Manoa this spring. In October 2012, she was the first known female to circumnavigate the Big Island of Hawaii in a single run to benefit PATH (People’s Advocacy for Trails Hawaii). It covered 244 miles over 12 days. This summer she will be blazing a new path on the East Coast with the Appalachian Trail Run for Nature Conservancy. Following are some questions she answered from her coach, Kawika Carlson, who’s accomplishments include running 26 Marathons in 26 Days, about the run:

was supposed to do for my living. Be a trail traveler or something, but, at the time I didn’t really know what that was… this was before ultrarunning was well known. So, I had this sort of obscure dream to train in Hawaii in the winter, while I went off in the summers to do be a trail adventurer. Years went by, and I ended up getting into the field of outdoor education.

And, when I finished my undergraduate studies I was able to hike 1500 miles on the PCT. It wasn’t until 2009, that I started to develop a love of running and it made sense to combine running with traveling on trail, and ultra-running naturally progressed from there. Now is the perfect time to run on this trail because I’m finishing with my Masters of Botany, 10 years after the PCT.

Q: (Kawika): How did you come up with the idea for the Appalachian Trail Run for Nature Conservancy?

Nate: I’ve had this dream of traveling on the AT since the year 2000. I was 19, loved nature and trails, and not sure what I wanted to do with my life. I read a book about somebody who hiked the Triple Crown of: the Pacific Crest Trail, Continental Divide Trail and the Appalachian Trail. There was just something inside of me that felt really called. Like that was what I

Q: (Kawika): What makes this run special to you?

Nate: There are many things that feel special about this run.

First of all, I’m doing this to benefit The Natue Conservancy, an organization that I feel really committed to, in both my work life and personal life. Their efforts are spent conserving our threatened lands for biodiversity and natural value, and raising awareness for these efforts. Funds raised during the run will go to the LEAF program (Leaders in Environmental

Nate: The daily intensity will be a lot different from a typical through-hiker. There are a couple of key differences. One, I’m going to be a supported runner with a crew. Two of my good friends are offering their help, but we’re still looking for some more people to come out of the woodwork to help out. Unlike thru-hikers, I won’t be carrying all my own gear, and although I will be camping some of the time, it will be mostly car camping. And, the other key difference of course, is the speed. I’ll be covering a lot more ground than most people do in the day and pushing my body harder in the aerobic capacity on a daily basis, running long hours. Most of the through-hikers have a chance to stop and take in the scenery and maybe take a day at the lake and just be immersed in that. And, I’ll be moving past those places a little quicker.

Q: (Kawika): What do you look forward to most?

Nate: Two things. One is benefitting the Nature Conservancy and knowing that I’m helping a critical youth employment program. We’ve set our goals high at raising $100,000 for the LEAF program which funds 10 interns in positions with Action for the Future), which employs youth in conservation, conservation agencies. I’m really looking forward to seeing the and with my background as a teacher, I’m committed to being numbers grow as we fundraise and seek help. That’s $50 per a bridge for the values of protecting our ecosystem to our next mile, so seeing those numbers go up will feel really gratifying. generation of conservation leaders. When I found out that the Secondly, on a physical level, I’m looking forward to just seeNature Conservancy would partner with me as a benefactor ing what’s around the next bend as I run. One of my favorite it was exciting and makes this run all the more meaningful things about running on trails and traveling at ultra speeds and special. I think on a personal note it has been a long time is that you never know what you’re going to see next. And, dream, at a time when I’m coming into my own as a runner. as tired as you might be, or what mental state you’re in, you I’m taking the time after an intense Masters program to dedon’t know what’s ahead. It could be a black bear munching compress and be one with nature, and feel the rhythm of the on berries, or the most beautiful vista of layered mountains, or Earth every day. a stream running through beautiful forest.

Q (Kawika): When did you start training for this run?

Nate: I decided I wanted to do it and put the pieces together in the Fall of 2014. But, the training truly started training at the turn of the New Year. I ran a 6 hour race on New Year’s Eve in the San Francisco Bay area to celebrate the changing of the year and received a womens second place finish. But, it wasn’t until the beginning of March when I really started to build into peak training because my coach Kawika Carlson came here, helping to whip me into shape.

Q: (Kawika): What are some of the things that you are doing to train for it?

Nate: I’m running on the Tantalus Trail System, because the West side of the Ko’olau mountains offer some of the best training grounds for the type of conditions that I’ll be encountering on the AT. In fact, they are probably a bit tougher. I’ve been doing some back to back runs, getting used to feeling 40 mile and 40 mile days. Also, doing some strength training, ballet, swimming, yoga, and of course plenty of active recovery and healing. And, eating tons of plant based foods I love!

Q: (Kawika): What do you think are going to be the biggest challenges you face?

Nate: Balancing my body’s physical limitations with my mind, and my spirit longing to keep going, and my determination. I know that some days and some moments I’ll slow down. There might be an unexpected zero day due to twisted ankles, or injuries, and illness. And, dealing with those physical limitations in a really healthy and determined way is one of the toughest things about running on trails, especially one that will last 55 days.

Q: (Kawika): How can people follow you and get involved in the run?

Nate: We could definitely use more participation, and we’re really inviting people both here in Hawaii and nationally to help in this effort. You can donate to The Nature Conservancy, and find information on how to donate and give directly to the LEAF program through this effort on our website. You can also follow our progress through the website. I’ll be blogging not only during the training period, but day to day on the AT. You can see where I am, and hear stores from me and my Q: (Kawika): When is this run going to start, and where crew. Another way that we could really use your help and does it take place? participation is during the planning process and just getting Nate: The run will begin on June 15. I’ll be embarking from us to Maine and Mount Katahdin. I’ve mentioned that I’m in the peak of Mount Kahtadin in Maine, and traveling south graduate school and I’m not an officially sponsored athlete as 2,180 miles to Springer Mountain in Georgia, and that’s the of yet. And, would love to invite people to help us with transsouthern terminus. So, I’ll be running the entire trail and hope portation. We still need a van, we still need food for along the to finish in 55 days. Which means, I’ll be covering on average way, and lodging, and equipment for the run. So, every little about 45 miles a day, factoring in some zero days. bit helps. We have a GoFundMe page for personal donations, and all that information will be on the website which is: Q: (Kawika): Most people take 5 to 7 months to hike it. www.atr4nc.wordpress.com How is your run going to be different from what they do?

The Gorge 50k.

Text and photo by Melanie Decker Koehl It was a on whim I entered the lottery for the Gorge 50k, a flash on my FB newsfeed of a race that went by countless waterfalls such as Wahkenna, Fairy, Ocola, Weisendanger, Multnomah, Oneota, Ponytail, Elowah, and Dry Falls. It was advertised as not a “PR course” and very technical and rocky. I was sold! When I got in, my family was magically able to work around the schedule and I could adventure alone! I just had to meet my training partner, Deb, who has since moved to Virginia.

Since the 50k is a point-to-point course, we were bussed from the finish (Benson State Recreation Area) to the start (Wyeth campground/ trailhead). On the bus ride there was plenty of chatter about past ultras and upcoming races that people had scheduled. I got the feeling I was in the company of very seasoned ultrarunners. Meanwhile, I was thinking of the fun I would have, reminding myself to take in the view, and capture pictures all while still making the cut-off times.

The first half was technical, rolling, mostly singletrack, and wound its way along the base of the Cascade Mountains. Most climbs were of 200500 feet, very similar to the Maunawili Demonstration trail, for those that know Oahu. Rugged Oregon peaks met the mighty Columbia River, so it’s rocky and has its share of mud, but nothing that running A runner passing below Ponytail Falls. in Hawaii didn’t prepare me for.

However, the second half introduced okay with that. I always knew I would finish and experiencsome serious elevation, switchbacks and steep downhill sections. Think of placing Kuliouou Ridge ing this journey with an amazing friend made it priceless. So if you’re looking for a challenging ultra through deep, old trail at about the 26-mile mark (1,500 foot elevation climb). forest, with mossy glowing green rocks, spectacular views, and I still wasn’t intimidated and kept going strong. There were breathtaking waterfalls, enter the Gorge 50k lottery!

3 full aid stations (9.3, 18 and 25 miles) so we had plenty of water and food.

As a bonus waiting at the finish is locally brewed beer and handmade hot pizza. Yes, they even had a pizza oven. Thanks Trouble started for me with 10k to go. I began cramping so I started doubling up on salt, food, with some relief. I attribute to Rainshadow Running and the state of Oregon for knowing how to throw a party. it to not being adequately hydrated. It was cool (50-60s) and sunny, so I wasn’t as diligent about drinking. As with every www.rainshadowrunning.com/gorge-waterfalls-50k.html race, you’re going to push though some sort of pain. I was

SUNDAY, AUGUST 30, 2015 6:15 AM · 4 MILES Hui Nalu Canoe Club invites you to the 3rd Annual Ka Iwi Coast Run & Walk. Appreciate the beauty of the coast and spectacular views protected by the community and non-profits. A special course and event for all. First 2500 entrants will receive a souvenir miniature glass fishing float. Come and enjoy at a runner's or walker's pace.

www.kaiwicoastrun.org COURSE Race starts at 6:15 am The Third Annual Ka Iwi Coast Run & Walk is a community oriented 4-mile journey along the famous Ka Iwi coast scenic highway to be held on Sunday, Aug. 30, 2015. The event begins at 6:15 a.m. with the rise of the sun over the Kaiwi Channel, a Hawaiian oli (chant) and the blowing of the pu (conch) shell.

Starting at Awawamalu (known as Sandy Beach), the course continues around the Ka Iwi coastline, passes Halona and Hanauma Bay and finishes at the Hui Nalu Canoe Club on the shores of Maunalua Bay. OTHER DETAILS Shuttle service provided from the Hawaii Kai Park & Ride to the starting line. In addition to a race t-shirt, up to 2,500 entrants will receive a commemorative hand-blown glass fishing float. Light refreshments will be provided at the end of the race. Wheelchair accessible parking map and other details provided at www.kaiwicoastrun.org.

ROY’S EXCLUSIVE RUN PACKAGE $150 Champagne brunch after the run. Exclusive packet pickup at Roy’s Hawaii Kai, including pupus, wine and beer, on Saturday, August 29 from 1-3 p.m. Roy's Goodie Bag includes: race entry, souvenir glass fishing float, event t-shirt, special Roy’s event shirt and all regular entry goodies.

ENTRY FEE $40 A non-refundable, non-transferable fee of $40 must accompany each entry (age 65+ and 12 and under $30). Entries must be postmarked by Aug. 8, 2015. Make check or money order payable to: Hui Nalu Canoe Club. Mail to: Time Line, P.O. Box 25566, Honolulu, HI, 96825.

LATE ENTRIES $50 For entries postmarked August 10, 2015 or later. No postmarked entries will be received after Aug. 26, 2015.

AWARDS DIVISIONS Top 3 in Men & Women in Elite and five year age divisions from 12 and under through 80+.

DAY OF RACE ENTRIES $60 Day of race entries will be $60. (65+ and 12 years & under will be $50) Sorry, no guarantee of t-shirt or commemorative glass fishing float. At Awawamalu (Sandy Beach) start, August 30, 2015, beginning at 5 a.m.

PACKET PICK UP Please visit www.kaiwicoastrun.org for information on packet pick-up.

INFORMATION info@kaiwicoastrun.org | 808.256.7394 Patsy Vasquez

KA IWI COAST RUN & WALK ENTRY

ENTRY FEE

ADDITIONAL DONATION TO LIVABLE HAWAII KAI HUI

+ ARE YOU A HUI NALU MEMBER?

YES

TOTAL

= NO

WAIVER & RELEASE: I agree to comply with the rules, regulations and event instructions of the Ka Iwi Coast Run & Walk. I am aware of and assume all risks with participating in this event. 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 Hui Nalu Canoe Club, race officials, volunteers, sponsors, the City & County of Honolulu and the State of Hawaii resulting from my involvement in 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, webpage, online results page or any reproduction thereof. I understand that the Ka Iwi Coast Run & Walk offers no refunds and that the Ka Iwi Coast Run & Walk race officials reserve the right to refuse service to anyone, for any reason.

Signature or parent's signature, if under 18 years of age (I have read and understand the above waiver.)

All proceeds go to Hui Nalu Canoe Club, a 501(c)3 organization and are tax deductible as allowable by law.

01/15

AlohaTriCamp Join us!

by Mariane Uehara, Photo by Wagner Araujo I believe that great ideas arise when we share our dreams. AlohaTriCamp was born during one these sharing moments. Petrus Petrus Ravazzano, a Brazilian friend that lived in Hawaii for two years, shared with Tim Marr and me his idea of bringing people to swim, bike and run in Hawaii. Petrus is passionate about Hawaii and the lifestyle. He is also a triathlete and works with sport tourism in Brasil, where he takes Brazilians to race all over the world. So we bought his idea of creating a triathlon training camp in Hawaii right away!

I dreamed about living the Hawaii lifestyle for years. Now after 8 years of living here, I still think that Hawaii is one of the most precious places and communities in the entire world.

For Tim the idea was also very exciting too, since he loves Brazilians (laugh) and he is passionate about coaching. And of course we had to have Raul Boca involved in this project with us, because a triathlon training camp in Hawaii it just make sense if he is involved.

So Petrus’ dream became our dream, too!

For the past two years we have been brainstorming and discussing the best way to make it happen. After a few options, we decided that a training camp the week after Ironman Hawaii would be a nice opportunity, since there are a lot of Brazilians that come to watch the Ironman anyway. So after the race they could stay for one more week and swim, bike and run in the most iconic triathlon place on Earth.

This past March we partnered with Wagner Araujo, the best triathlon photographer and owner of the biggest triathlon Aloha Tri Camp. Photo by Wagner Araujo, MundoTri

website in Brasil, the mundotri.com to launch and promote the idea of the AlohaTriCamp doing a “Tour of Hawaii”. We started the tour on Oahu, where we had an open water swim clinic with John Flanagan, and also participated in the Boca Hawaii Endurance Tri Training Clinic. Then we headed to Maui where we had three days of perfect weather, to riding along West Maui and up Haleakala. After three days in Maui we flew to the Big Island, where we swam at the Kona Pier, Hapuna Beach, and rode during the beautiful sunset along the Queen K Highway.

The “Tour of Hawaii” it was a great way for us to finalize all the important details to make our Kona Training Camp to happen in October. The camp is going to happen from October 12 to October 18. The package for 7 days training camp includes: 6 nights at the King Kamehameha Hotel, airport/hotel transportation, special photos package for each participant, aid stations, and awesome coaching services by Tim Marr and Raul Boca.

The AlohaTriCamp was created to bring Brazilians to Hawaii but everyone is very welcome to join the camp. If you like to swim, bike, run, and have fun with lots of brazilians, you will love the camp! So if you want to join us please feel free to contact us at alohatricamp@gmail.com KONA TRAINING CAMP When: October 12 to 18 Where: Kona - Hawaii More info: alohatricamp@gmail.com

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*Applies only to specific models and only for specific model years. APR offers subject to credit approval; not all applicants will qualify. Must purchase/take delivery by 6/30/15. APR offers limited to stock on the lot and will not be applied to backorders. Vehicle selection is subject to availability. Special financing rate on the 2015 XV Crosstrek available up to $26,000; $17.05 per $1,000 financed for 60 months. Down payment may be required on certain models. Not combinable with any other special financing rates, discounts, rebates, employee prices or other offers. Restrictions apply. Vehicles may not be exactly as shown. See a Subaru Hawaii dealer or visit SubaruHawaii.com for additional details. Offer ends 6/30/15. ** $500 discount offer good with purchase and delivery of any new or demo 2015 XV Crosstrek. In stock; No backorders. Not combinable with any other discounts, rebates or any other offers. All vehicles subject to prior sale. Restrictions apply. See a participating Subaru Hawaii dealer or visit SubaruHawaii.com for additional details. Offer ends 6/30/15.

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