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WEEKLY HAPPENINGS B I K I N G DAY Mon. Tues. Wed. Thurs. Sat. Sun. Sun.

TIME 9:00am 7:00am 4:30pm 7:30am 7:30am 7:00am 8:00am

EVENT Start the Week Off Right, Monday morning ride Tantalus Tuesdays IT&B Weekly Ride Thursday Morning Breakfast Ride to Kailua Team Pacific Velo Ride (all are welcome) Boca Hawaii Road Ride - Distance varies, 60+ miles IT&B's Ride for Beginners - First Sunday of the month

Mon. Mon./Tues. Tues./Thurs. Tues./Fri. Tues./Thurs. Tues. Tues. Tues. Tues. Wed. Thurs. Thurs. Sat. Sun.

7:30pm 3:30-4:30pm 3:30-4:30pm 3:30-4:30pm 3:30-4:30pm 5:30pm 5:30pm 5:30pm 6:00pm 6:30pm 5:30pm 6:00pm 9:00am 7:30am

Yoga for Runners Girls on The Run Girls on The Run Girls on The Run Girls on The Run Personal Best Training Runners HI Weekly Run - Remember to bring ID Runners Route - Honolulu Runners Kahala Lanikai Juice Running Club Kailua Lanikai Juice Running Club Dr. Nate’s Champion Running Windward Training Freaks ING Saturday Run Honolulu Marathon Clinic - March to December


5:15pm 5:30pm 5:30am

Lahaina Aquatic Center Kihei Community Center Kam I (Walking)

Tue./Thu. Sat.

5:30pm 7:00am

Big Island Running Co. Run Big Island Running Co. Run


INFORMATION 988-4633, 732-7227 988-4633, 732-7227




B I G 488-6588,

M A U I 808-280-5226


Try Fitness Women’s Training Boca Hawaii Training Clinics Brian Clarke School of Running Running26point2 Personal Best Training by Jonathan Lyau Yoga for the Long Run Women’s Boot Camp Manoa Hawaii Boot Camp for Women Swim Hawaii Camp Bennett Team Jet Team Move Boot Camp Hawaii SOHI Fitness Bootcamp Camp Bennett University of Hawaii Masters Kailua Masters Swimming Peter Hursty's Roughwater Swim Clinic The Oahu Club Masters Swimming Group Seymour Training Marion Summerer Coaching Island Breeze Training Gyrotronic Training Pacific Fitness Design


Moiliili Community Center Le Jardin, Kailua Kailua Intermediate School Pearl Harbor/Hickam Kamaile Academy, Waianae Ala Moana Park (Diamond/Mountain of Tennis Courts) Runners HI, Aiea Runners Route, 1322 Kapiolani Boulevard Kahala Kailua Ala Moana Beach Park, Diamond Head side of tennis courts Kailua High School ING Café, Waikiki 3833 Paki Ave. - Kapiolani Park

R U N N I N G Tues. Wed. Tue./Thu.


DISTANCE/LOCATION Kahala Community Center Corner of Makiki Hts/St. IT&B, 569 Kapahulu Ave. Kahala Community Center IT&B, 569 Kapahulu Ave. Boca Hawaii, inquire in advance KCC - White Church



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


Women's Training - Bootcamp, Run, Bike, Swim, Triathlon Swimming, Biking, Running, Triathlons Running, Trail Running, Triathlons Individually designed running programs for 5K and up Running Running and Yoga Overall Fitness Overall Fitness Swim Technique with Jan Prins Triathlon, Core Swimming, Biking, Running, Triathlons Overall Fitness Overall Fitness Boot camp, sports drills, and indoor & outdoor TRX Suspension Training Bootcamp classes, TRX, Core Training Multisport, Overall Fitness Masters Swim Club Masters Swim Club Prepare for the Roughwater Swimming and overall fitness Triathlon Training Triathlon Training Central and Leeward Waialae Triathlon / Running 808 381-2227 808 269-2471,

Resistance Training for the Marathon By Lauren Takao You have a goal: to complete the Honolulu Marathon. Maybe you're a first timer, mainly hoping to survive the 26.2 mile jaunt through Downtown, Waikiki, and Hawaii Kai, or maybe you're a seasoned veteran who has traversed the paved roads of Kalanianaole Highway week in and week out on long runs. Either way, your mind is set on the 2013 race. Three pairs of running shoes? Check. Blister-free socks? Check. Water bottle holder and gels? Check. Running plan? Double check. Resistance training routine? Uh, say what? As in lifting heavy weights with dumbbells and barbells? For many long distance runners and endurance sports athletes, resistance or weight training takes a backseat to putting in miles on the road or meters in the pool. Developing strong bones and muscles through the use of resistance training is vital in an athlete's overall performance, yet utter the words "resistance training" to most individuals, and images of muscle-bound bodybuilders lifting dumbbells and barbells are the first thing to pop into their heads. Contrary to popular belief, you can build relative muscle strength through bodyweight exercises–meaning you don’t have to load up an Olympic lifting bar or pump the hard iron to get the benefits. And the best part? You don't need a gym membership or extra equipment to get stronger for your next race. Most runners think they don't need to work their upper body, but that belief couldn't be further from the truth. Tired shoulders, lats, biceps, and triceps will lead to a slumped running posture (especially in later the miles of a marathon), which in turn causes reduced efficiency in arm swing. Doing good 'ole push ups and pull ups not only targets the muscles that will end up fatiguing around mile twenty, but is also deceptively useful for building core strength. You can also vary hand placement (closer together and fingers fanned inward for push ups is more challenging, wider apart in pull ups with palms facing outwards targets more upper back) to increase or decrease difficulty. Doing planks (either on palms or forearms) works the shoulders, core, thighs and glutes–all muscles that need to be strong while running a marathon. Planks on all fours too easy? Try extending one arm or leg and holding the position. The less body parts touching the ground, the more challenging the exercise. Many runners assume that since they run on hills, do speed work weekly, and slog through long runs to increase mileage, that they don't need to engage in resistance training for their lower body. Bodyweight lunges, squats, and good mornings, however, are also important in maintaining hip mobility and ankle flexibility, and should be incorporated 12 times a week into a runner's regimen. Believe it or not, the deeper you can squat with good form (weight towards the heels, chest up, pushing the ground apart with your feet as you ascend from the sitting position), the more flexibility you receive in your hips and ankles–a huge plus for those putting in long miles on the trails and road. Good mornings (hinging forward with straight arms extended overhead and legs

straight, then coming back to neutral with a straight spine all at a slow and controlled tempo) may appear to be easy, but in actuality stretch and strengthen the upper back and hamstrings. The beauty of exercises like push ups, pull ups, planks, squats, lunges, and good mornings is that you don't need to spend a lot of time or money to reap their benefits. Lower body movements, push ups, and planks can be done in the comfort of your home, and any playground or park has monkey bars and/or pull up bars where you can practice using your upper back and arm strength to hoist your chin over the bar. Do 2 sets of 15 reps of these movements two times per week after a run, and see how much quicker (and more pain free!) your next marathon can be.

TryFiTness The Women’s Fitness Experts

Fall lineup 12 WeeK Fun and FiTneSS Sept. 23 - Dec. 14, 2013

Fall CondiTioning Oct. 1 - Nov. 24, 2013

For more information go to: 15th annual


Sunday • SepTember 15, 2013 • Kapiolani parK • 6:30 am

Sign-up today at or go to

Tinman 2013 Congrats to Everyone Who Participated photos by Randy Flores and Julie Wassel

Cross training for better fitness and fewer injuries by KC Carlberg, MPH, Owner of Try Fitness

Working out is an awesome way to lose weight, get fit and feel healthy. Often times our regular workout routine can leave us feeling burned out, unmotivated or just plain old tired. If this is the case for you, might I suggest Cross Training. Cross training is a great way to inject new life into your routine by conditioning different muscle groups, developing new sets of skills, and relieving the boredom that sometimes sets in after months of the same exercise routines. Additionally, cross training adds variety so you change up the stress placed on specific muscles and your cardiovascular system. Our body is an amazing mechanism and after months of the same movements it becomes incredibly efficient at performing those movements. While those routines may be great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training and instead of continuing to improve, you simply maintain a certain level of fitness. Cross training can also help to reduce the risk of injury from repetitive strain or overuse. The term cross training refers to a training routine that involves several different forms of exercise. According to Elizabeth Quinn of the Cooper Clinic in Texas, it is necessary for an athlete to train specifically for their sport if they want to excel, but for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways. The following exercises can be used to make up a cross training routine: • Cardiovascular Exercise: o Running o Swimming o Cycling o Rowing o Stair Climbing o Rope jumping

Benefits of Cross Training • Reduces exercise boredom • Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead). • Produces a higher level of all around conditioning • Conditions the entire body, not just specific muscle groups • Reduces the risk of injury • Work some muscles while others rest and recover • Can continue to train while injured • Improves your skill, agility and balance o Skating (inline or ice) o Skiing o Racquetball / basketball / other court sports • Strength Training o Calisthenics (push ups and crunches and pull ups) o Free Weights o Machines o Tubing and Bands • Flexibility (stretching, yoga) • Speed, agility, and balance drills • Circuit training, sprinting, plyometrics and other forms of skill conditioning With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis. Cross training can help you strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. If you want to inject some new life into your regular workout and get fitter, add some cross training into your routine. KC Carlberg, MPH, Personal Trainer and Owner of Try Fitness


2nd Annual Honoka‘a 5K and Half Marathon plus 30K Waipi ‘o Challenge Honoka‘a Sports Complex • 6:30 a.m. Start

Saturday, October 19, 2013 For more information, contact Steve Pavao at (808) 430-0267 E-mail: or Brantley Center Inc. (808) 775-7245 Website • Online registration Entry Fees: By March 31, 2013 By August 31, 2013 By October 18, 2013

5K - $20 5K- $25 5K - $30

1/2 Marathon - $55 1/2 Marathon - $65 1/2 Marathon - $75

30K - $65 30K - $75 30K - $85

Checks Payable to: Brantley Center, Inc. Mail Check & Registration Form to: Brantley Center, Inc. P.O. Box 1407 Honoka’a, Hawai’i 96727

Runner 1:________________________________________________ M/F____ Age:_______ DOB:____________ Last Name (Print)

Personal Auto Renters Commercial Auto General Liability Commercial Property Workers Compensation Whether you are looking to purchase new insurance coverage, replace your current policy, or just have your current insurance program reviewed, I am available to provide you with professional & personalized service that will meet all of your insurance needs.

First Name (Print)

Address:______________________________________City:_______________ State: _______ Zip:____________

700 Bishop St., Suite 1400

Phone:_________________________ Email:________________________________________________________ Event Participating In: 5K


Waipi‘o Challenge (Please Circle)

T-Shirt Size: S M L XL 2X (Please Circle)

___________________________________________________________________ Signature of Participant or if under 18, Signature of Parent or Legal Guardian

Honolulu, HI 96813


(808) 228-9822


Runner 2:________________________________________________ M/F____ Age:_______ DOB:____________ Last Name (Print)

First Name (Print)

Address:______________________________________City:_______________ State: _______ Zip:____________ Phone:_________________________ Email:________________________________________________________ Event Participating In: 5K


Waipi‘o Challenge (Please Circle)

T-Shirt Size: S M L XL 2X (Please Circle)

___________________________________________________________________ Signature of Participant or if under 18, Signature of Parent or Legal Guardian

_______________________ Date

EVENT WAIVER: I know that running and/or walking a road race is potentially a hazardous activity. I should not enter and run/walk unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running/walking in the event including but not limited to: falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing those facts and in consideration of your accepting entry, I, for myself and anyone entitled to act on my behalf, waive and release the Brantley Center INC, the County of Hawaii, the State of Hawaii, and all sponsors, their representatives and successor form all clams or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. Resolution of appeals is the decision of the race director.



Gerald Martens Professional Insurance Consultant


Please support a unique and exciting opportunity for our island community to experience the beauty of the scenic Ka Iwi coastline at a runner’s and/or walker’s pace.

COURSE Race starts at 6:30 am The First Annual Ka Iwi Coast Run & Walk is a community oriented 4mile journey along the famous Ka Iwi coast scenic highway to be held on Sunday, Oct. 6, 2013. The event begins at 6:30 am with the rise of the sun over the Ka Iwi Channel at 6:30am and the performance of a specially composed Hawaiian oli (chant). The run starts at Awawamalu (known as Sandy Beach) and continues around the Ka Iwi coastline, passes Halona and Hanauma Bay and finishes at the Hui Nalu Canoe Club halau on the shores of Maunalua Bay. OTHER DETAILS Shuttle service provided to the starting line. In addition to a race t-shirt, up to 1000 entrants will receive a commemorative hand-blown glass fishing float. Light refreshments will be provided at the end of the race. Other details provided at ENTRY FEE $40 A non-refundable, non-transferable fee of $40 must accompany each entry. (12 years & under $30.) Entries must be postmarked by Sept. 13, 2013. Make check or money order payable to: Hui Nalu Canoe Club. Mail to: Time Line, P.O. Box 25566, Honolulu, HI, 96825. LATE ENTRIES ADD $10 For entries postmarked on Sept. 14, 2013 or later please include additional $10 for late processing. No postmarked entries will be received after Oct.1, 2013.

DAY OF RACE ENTRIES $60 Day of race entries will be $60. (12 years & under will be $50) Cash only. Sorry, no guarantee of t-shirt or commemorative glass fishing float. AWARDS/DIVISIONS Top 3 in Men & Women in the following divisions: Elite, 10 & under, 11-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+ ROY S EXCLUSIVE RUN PACKAGE $150 includes brunch Includes: Race entry, pupus, wine, and beer with packet pick-up on Saturday, Oct. 5, 2013, 1 pm – 4 pm at Roy s Hawaii Kai. Plus a Champagne Brunch on Sunday, Oct. 6, 2013 following race at Roy s Hawaii Kai at 9:30 am. PACKET PICK UP Please visit for information on packet pick-up. INFORMATION WEBSITE: EMAIL: CALL: 808.256.7394 (Patsy Vasquez) LIKE: TWEET: All proceeds go to Hui Nalu Canoe Club, a 501(c)3 organization and are tax deductible as allowable by law.















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 or any reproduction thereof.

I have read and understand the waiver above. Signature


Parent s signature if entrant under 18 years of age


Improve your Marathon Experience with a JACO Run Analysis What is a JACO Run Analysis? It is a comprehensive assessment of your muscular strength, flexibility and current running form performed by a physical therapist using computer software. Slow motion video is the best way to see even the smallest idiosyncrasies that plague runners. How would an analysis help me? An analysis would give you insight on the strengths and weaknesses of your current running form. You will get feedback and recommendations to improve running efficiency and reduce risk for running-related injuries. Should I sign up for an analysis if I am having pain while running now? If you are able to run with your normal gait pattern but experience pain after certain mileage then YES! An analysis may be just what you need to determine the causative factor. If you are unable to run without limping then come in for a free 10-minute evaluation at JACO Rehab to determine if you are a candidate for physical therapy. Who wants to improve on your marathon time by 26 minutes? One minute per mile? Seriously? It IS possi-

ble as age group Ironman Triathlete Verne Santos proved from one year to the next. He improved on his Kona Ironman marathon time by 26 minutes from 2011 to 2012. “The running analysis definitely helped. Reflecting back, I was expecting immediate results and did not notice a big difference. Through time and training all the things I learned in the analysis came together and made a big difference. I know there is a lot more to work on.� A run analysis isn’t just for the seasoned runner; we have had plenty of newbies who are just starting out. Learning how to run with the best form is a great way to start your running career. For more information and to schedule your run analysis, please email or call 381-8947 Aside from run analysis, JACO now offers Lactate Threshold Testing for runners, cyclists AND Paddlers! Email for more information or call 381-8947.

The HiLevel Check List By Brad Yates Imagine that you are preparing for a major endurance competition, a competency exam that will determine entrance into the occupation of choice or a huge sales presentation at work. Utilizing the following check–list will help you to prepare to give your best effort under extreme pressure. The Base To perform at your best under pressure you need to have a solid base of the fundamental skills required, awareness of the expectations and comfort with the demands to execute the task to completion. Fundamentals The skills are over–learned. The phrase unconscious competence speaks to the ability to perform difficult tasks with apparent ease. Like the long-distance runner who attacks the hardest part of a course and glides up a hill apparently gaining speed and strength with each stride. Expectations The anticipation associated with the pending event is met with a calm sense of confidence and the appreciation for the opportunity to demonstrate your competency. Like ocean athlete who welcomes the challenge of paddling non-stop in rhythm for five hours in adverse conditions. They simply know that their training will get them through to the other side of whatever lies ahead. Execution The energy required to complete every essential movement and decision is present in abundance. The need to lead, support and reflect allows you to notice and deal with adjustments and choose to change, improve or remove yourself from the situation. Like the swimmer in a endurance event who gets away from the pack to conserve energy and then makes his move at the end to finish strong. The Options (Think, feel and act) Note: The statements in red are affirmations that can be used to build the confidence needed to give your best effort. Perception Is Reality Calm water vs. Rough seas Your mind–set allows you to stay positive and keep moving steadily towards your goal. I will build the mental toughness needed to create the best possible result.

Emotions Color Life Sunshine vs. Stormy weather Your realistic expectations help you establish the proper attitude, level of intensity and overall focus. I will maintain a positive attitude throughout the event. Sensations Are The Cues & Reminders Flow vs. Struggle Performance breathing allows you to breathe through your mind — settle down, be aware, prepare and execute under pressure. I will use my breathing to maintain my rhythm and operate at the most effective level. Experience Sets The Tone Energized vs. Drained You know how to sequence — to prepare mentally and physically, execute the needed skills and complete each movement and play. I will be fully engaged and express my gratitude throughout the event. The Creation (Essential sensations and emotions) Express Joy Pleasure and Value You respond with confidence when faced with challenges. I will embrace the challenges and find the joy/value from my efforts. Be Happy Satisfaction and Confidence You are present, able to operate in the moment and manage distractions. I will work hard, express my passion and learn from my efforts. Be Grateful Trust and Appreciation You finish what you start and are pleased with the results. I look at each event as an opportunity to learn and grow. Be Passionate Enthusiasm & completion You achieve meaningful goals and experience success from your efforts. I love what I do! HiLevel Tool Box Using the HiLevel check–list and suggested affirmations on a regular basis can help with the preparation to give your best effort when it matters most. You might find it useful to begin the process two weeks out and possibly longer for extreme challenges. This lead-time will enable you to make the needed adjustments to your attitudes, intensity levels and over–all focus. That’s HiLevel!


Fall Shoe Guide

With fall weather upon us, we’re finally able to get out for cooler runs, longer distances, and the big races we trained for all summer long. With these perks of the season in mind, shoe companies have put forth their best designs and most innovative installments of fan-favorite shoes. Our rundown of the best Fall 2013 shoes features plenty of newcomers alongside faithful models that have withstood time and miles of long running. Below are our picks for the crop of the season — a variety of minimalist, stability, and cushioned models that will help runners of all stripes make the most of their running this autumn.



GLycerin 11


adiStar BooSt

CategOry: neutral Weight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz. PriCe: $150 BrOOkSrunning.COM

GeL nimBuS 15

CategOry: StaBility Weight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz. PriCe: $170 adidaS.COM

The adiStar Boost is a cushioned trainer for roads, dirt and gravel that provides a new approach to the conventional EVA-based foam. Ideal for heel strikers, this stability-minded shoe provides a lightweight experience for a shoe category often relegated to heavier models. Our testers found the Boost to be responsive on long and short runs, providing a bold new option in its category.

CategOry: CuShiOning Weight: Men’S 11.5 Oz. | WOMen’S 9.4 Oz. PriCe: $145 aSiCS.COM

This year’s update to the perennial favorite Nimbus model pairs innovation with predictability, featuring a flexible forefoot, ample cushioning, and memory foam to create a comfortable and supportive ride. The latest version of the Nimbus builds upon the strengths of the brand, providing subtle modifications while staying true to the design runners have come to know and love.

FALL 2013


Biom eVo racer Lite

CategOry: lightWeight Weight: Men’S 8.5 Oz. | WOMen’S 6.4 Oz. PriCe: $130 eCCO.COM

The ECCO Biom Evo Racer is the second generation of the brand’s Biom line, which presents runners with a novel, anatomical design that’s shaped to the human foot. The Evo Racer employs a durable polyurethane outsole rather than typical EVA foam, providing responsiveness and cushioning upon ground-strike. The Evo Racer’s weight aligns with that of most lightweight trainers or long-distance racers, and our wearers found its neutral profile to be accommodating for a wide number of runners.

Brian O’COnnOr



waVe Sayonara

CategOry: lightWeight Weight: Men’S 7.9 Oz. | WOMen’S 6.7 Oz. PriCe: $120 MizunOuSa.COM FALL 2013 Mizuno revamps their performance trainer line with the Wave Sayonara. The Sayonara has a generous toebox and a snug, secure fit throughout. A flexible forefoot combined with a slightly lower heel-to-toe offset creates a smooth ride. Full ground contact provides just enough stability. Our reviewers found the Sayonara to be a capable everyday trainer or a racer, providing a responsive and lightweight running experience.

The newest incarnation of Brooks’ popular Glycerin model builds upon the strengths of its forbearers, featuring a 3D printed overlay and soft mesh fabric upper, ample cushioning throughout the heel and forefoot, and the subtle support that has brought the shoe to its eleventh iteration. Major alterations include the removal of the midfoot shank, optimizing ground contact and foot transition.

New Balance 870V3

CategOry: StaBility Weight: Men’S 9 Oz. | WOMen’S 7.8 Oz. PriCe: $110 neWBalanCe.COM

New Balance modifies the outsole design of their mild-stability trainer during this year’s reboot to the 870v2. The newest model is flexible enough to fit the neutral runner, but is reinforced in the right places to support the moderate overpronator. A very versatile shoe, the 870v3 can do everything from everyday training to racing.

Newton Running enerGynr

CategOry: lightWeight Weight: Men’S 9 Oz. | WOMen’S 7 Oz. PriCe: $119 neWtOnrunning.COM

A brand-new model from Newton, the EnergyNR is a lightweight trainer geared toward the lightweight sect. Featuring a new take on the company’s signature lug design, the EnergyNR seeks to bring the “Newton experience” to the broader running market. The EnergyNR aims to promote a seamless transition for newcomers to the brand’s design, providing just enough of its signature design elements found in other models to introduce runners to the Newton experience.


LunarGLide 5

CategOry: StaBility Weight: Men’S 10.1 Oz. | WOMen’S 8.1 Oz. PriCe: $110 nikerunning.COM

The Nike LunarGlide 5 is the fifth incarnation of the LunarGlide shoe line, providing ample cushioning, a slight amount of stability, and the feel and weight of a neutral trainer. Featuring Nike’s Lunarlon midsole material, the shoe offers a reliable and durable trainer for stability seekers. Reviewers found the new LunarGlide 5 to offer improvements in the comfort and ride departments, providing a smooth and reliable experience in all conditions.

Puma FaaS 100r

CategOry: MiniMaliSt Weight: Men’S 6 Oz. | WOMen’S 4 Oz. PriCe: $90 PuMa.COM

The Faas 100r is a racer for runners not looking for a strictly minimalist experience, but who still appreciate responsiveness in a racing shoe. The model is thin, breathable and flexible — a refreshing combination of characteristics on race day. Our testers found the sole to have enough give and cushion to absorb the explosive pressure of push-off during the heat of a race, but reported it doesn’t feel like a platform. An excellent racing flat for the 5K-10K range, the shoe also shows potential for half marathons and weekly training. FALL 2013



Gorun SPeed

FALL 2013


PowerGrid ride 6

FALL 2013

CategOry: MiniMaliSt Weight: Men’S 7.5 Oz. | WOMen’S 5.8 Oz. PriCe: $110 SkeCherS.COM

Built to U.S. marathoner Meb Keflezighi’s specifications, the GOrun Speed is Skechers’ new racing flat that puts speed and weight at the forefront of its FALL design. 2013 A new staple within the brand’s performance division, the GOrun Speed provides a 4mm-drop platform with just enough cushioning to keep minimalist enthusiasts happy, while allowing newbies to make a foray into the world of minimalist running and racing. Designed as a marathon racing shoe, our reviewers say the model has more cushioning than a 5K maven might be accustomed to in FALL a flat. But that said, it performs excellently as2013 a minimal trainer and a middle- to long-distance racing shoe.


FALL 2013

CategOry: neutral Weight: Men’S 9.9 Oz. | WOMen’S 8.8 Oz. PriCe: $110 SauCOny.COM


The Ride 6 provides minor alterations based off of the revolutionary changes in the Ride 5. The cushioned forefoot, flexible ride, and dependable fit are all found within the newest version of the shoe — leaving the shoe’s treads to be the key difference-maker between the two models. As highly acclaimed as the Ride 5 was in 2012, the Ride 6 was designed to keep the best part of its previous version intact with few substantive differences.

THE AUTHOR Brian O’Connor is the managing editor for (a leading running shoe review website) and an avid runner. When not looking for new trails and uncharted paths in the New York City area, he is responsible for coordinating the website’s reviews and content along with a staff of seasoned runners and writers.

10K, Half Marathon, and 20 Mile Races Pearl Harbor Bike Path Pearl Harbor Historic Trail. Saturday November 9th starting at 7 AM *Veteran's Day Weekend* Until July 31 August 1 - Sep 30 Sep 31 - Nov. 7th

10K $35 $45 $55

Half Marathon $45 $55 $70

20 Mile $55 $65 $80

Online Registration Only. For more information, visit

Kailua High School Surfriders


17th. Annual Sunday, November 10, 2013, 7 a.m.

DISTANCE: Run/Walk: 5k (3.1 miles); 10k (6.2 miles) Enchanted Lake area. On completely new easier courses. WHEN & WHERE The Fun Run/Walk begins at 7am, Sunday, November 10, 2013 at Kailua High School, 451 Ulumanu Drive. WHY Help Kailua High School’s Programs SCORING Chip timing. Pick up race day. AWARDS Awards for run finishers: Trophies for 1st place male and female overall winners; medals for 1st, 2nd, and 3rd place male and female finishers in all categories. PRIZES Random drawings for prizes. 2 0 1 3 Entry


2012 Female 5K Overall Winner Yvonne Covington 21:46 7-12 Katie Hashimoto 23:45 13-16 Marissa Kauppi 26:27 17-18 Lily Berryliftee 30:12 19-24 Jenna Matsumoto 25:10 25-29 Andrea Lowrey 24:00 30-34 Dar Grignon 29:06 35-39 Melissa Lieberman 32:43 40-44 Michele Tritt 24:24 45-49 Christine Denton 34:00 50-54 Rhonda Black 26:41 55-59 Susan Redpath 26:18 60-74 Pat Edelen-Smith 49:00

2012 Male 5K Overall Winner Makai Clemons 18:40 7-12 Aidan Riehl 22:21 13-16 Colin Kubota 19:11 17-18 Dominic Ramiscal 22:04 19-24 Jared Matsumoto 53:53 25-29 Chris Rodriquez 22:05 30-34 Thomas Gouard 18:57 35-39 Jeremy Miller 23:27, 40-44 Steve Clemons 19:44 45-49 Mark Borawski 22:07, 50-54 David Christopher 19:51 55-59 Joe Laturnau 22:56, 60-64 Kent Billings 25:46 65-69 Ed Kemper 27:11 70-79 John Gluck 29:26 80+ Siegfred Remler 56:10 2012 Female 10K Overall Winner Christal Cuadra 41:17 17-18 Abbie Kaleo 1:52:15 19-24 Lauren Ellefson 56:33 25-29 Rachelle Layman 44:47 30-34 Laura Darrow 47:05, 35-39 Laura Crago 53:46 40-44 Jean Riehl 48:05, 45-49 Stefy Matsumura 43:51 50-54 Lisa Pietsch 55:55, 55-59 Yvette Flynn 56:24 60-64 GK Griffin 1:06:43, 65-69 Linda Zarchin 1:12:05 2012 Male 10K Overall Winner Tyler Hubbard 36:10 7-10 Nicholas Pugliese 48:4713-16 Cedric Petty Jr. 40:20 17-18 Race West 42:04 19-24 Michael Garza 41:24 25-29 Peter Keegan 46:01 30-34 Matthew Libstorff 39:11 35-39 Jason Florimonte 39:03, 40-44 Bryan Cook 44:22 45-49 Jerry Van Hooser 39:44 50-54 Ted Leon 41:46 55-59 Richard Shift 46:58 60-64 Frank Pugliese 50:40 60-64 Henk Verhagen 54:07


Sex (Circle one) M F Age on race day (11/10/13)_____ T-Shirt (Circle one. If size is not indicated, adult large will be given.) Adult S M L XL XXL Child M L Run/Walk Division (Circle one): 7-12, 13-16, 17-18, 19-24, 25-29,30-34,35-39,40-44,45-49,50-54,55-59,60-64,6569,70-74,75-79,80+

RACE PACKET PICK-UP Saturday, Nov. 9 at Kailua High Gym. noon to 3 pm. Sunday, Nov. 10, the morning of the race from 6 am. REGISTRATION Mail-in entries must be postmarked by Nov. 5, 2013. No guarantee of t-shirt for late entrants. MAKE CHECK PAYABLE TO: Friends of Kailua High School MAIL TO: Attn: A. Higashi 424 Kaipika St. Kailua, HI 96734 Please mail by Nov. 5, 2013, Raceday registration accepted til 6:30AM

Register online at INFORMATION Call Anne Higashi at 223-5750 or Ed Kemper at 225-2965.

REGISTRATION DONATION ENCLOSED All donations are non-refundable.

Regular (Postmarked by Nov. 5) __$25 with t-shirt __$15 no t-shirt __$12 t-shirt only Kailua High School Students ONLY: __$12 with t-shirt

Late (after Nov. 5) __$30 with t-shirt __$20 no t-shirt __$15 t-shirt only __$8 no t-shirt

Last Name, First Name_____________________________________________ Address______________________________City_________________State_________Zip_____ Phone__________________E-mail address______________________ I know that running a road race is a potentially hazardouz activity. I should not enter and run 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 in traffic. I assume any and all other risks associated with this event including but not limited to falls, contact with other partcipants, the effects of 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 Friends of Kailua High School, the Department of Education, State of Hawaii, City and County of Honolulu, this events officers, directors, members, volunteer-agents, succesors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind the nature whatsoever arising out of or in the course of my participation in this event.

Signature:___________________________Signature of parent or guardian if under 18___________________Date________

Contact Omar Zaldana Phone: 541-5251 e-mail:

TURKEY SWIM 2013 Nu'uanu YMCA & Waikiki Swim Club

Ala Moana Beach Park, Saturday, November 23rd Featuring the Classic 2K and The Turkey Lite 1K Swim

START: Promptly at 8:30 am, at Ala


Moana Beach Park, Diamond Head end. A staggered start may be used depending on the number of entrants.

7:00am to 8:00am on race day at the Magic Island end of Ala Moana by Lifeguard stand 1E.

COURSE: The 1000 and 2000 meter


courses begin at the Diamond Head end of Ala Moana Beach Park, near the Magic Island parking lot. Participants swim towards the Ewa end of the park for 500 or 1000 meters, round the buoy clockwise and return over the same course, keeping the finish buoy on their left. The finish line is up the beach about 20 yards.

 

$30, if postmarked by 11/16/13 Includes a 2012 Turkey Swim Towel. $40, late entry accepted up to 8 am on race day, includes a towel if available.

Checks payable to the Nu’uanu YMCA. Mail to: 2013 1K/2K Turkey Swim Nu'uanu YMCA 1441 Pali Highway Honolulu, Hawaii 96813a


2K Elite Male & Female: Award given to the top three male/female finishers. 1K Male & Female: Award will be given to the top three male/female finishers. 2K Age Groups (Male & Female) 10 & under, 11-12, 13-14, 15-18, 19-24, 25-29, 30-34, 3539, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, and 85 and up. Award will be given to the top 3 finishers in each age group.

Contact info: Omar Zaldana

Phone: 541-5251 E-mail:

Rules: No mechanical aids such as flotation devices, fins, paddles, snorkels, or wetsuits are allowed. Course marshals will patrol the course on surfboards. No individual escorts are allowed. Swimmers who have not reached the halfway point in one-hour will be asked to default. This application is non-transferable.

EVENT: ___Classic (2K) ___ Lite (1K) GENDER: ___ Male ___Female *Must be filled out completely or we will not be able to register you, Mahalo* Age on race day: _____ Amount Enclosed: _____ Check one below: (All fees are non-refundable) ___ $30 Entry fee + towel (postmarked by 11/16/12)

Last Name ____________________

2013 Turkey Swim First Name _______________

Street Address ____________________________________________

___ $40 Late entry accepted until 8 am on race day City, State, Zip ___________________________________________ (Towel included if available) Phone Number ___ $20 Kamehameha Swim Team Member or YMCA Swim League Member (No Towel) Waiver for the 2013 Nu'uanu YMCA & Waikiki Swim Club Turkey Swim. Read carefully and sign. In consideration and acceptance of my entry, I, the undersigned, intending to be legally bound, do hereby, for myself, my heirs, executors and administrators, waive, release, and forever discharge all rights and claims for damage which may hereafter accrue to me against the Nu'uanu YMCA, Waikiki Swim Club, race volunteers, the City and County of Honolulu, the State of Hawaii, and their officers, agents, representatives, successors, and/or assigns for any and all damages which may be suffered by me in connection with my association or entry in the 2013 Nu'uanu YMCA & Waikiki Swim Club Turkey Swim. I will personally inspect the race course prior to the race and verify to my satisfaction that the course is safe for my participation, I have read the race application in its entirety and I understand that this race is a physically demanding event designed for only those individuals who are competent in open ocean swimming. Further, I attest and verify that I am physically fit and have sufficiently trained for the completion of this race and have no known medical condition that will prevent my successful completion of this race and my physical condition had been verified by a licensed medical doctor.

Signature (if participant is under 18 years old, this form must be signed by parent or legal guardian)

Date signed

Australia Dominates at this Year’s M20 Championships By Caitlin Stanley July 28th, 2013 proved to be a beautiful yet challenging day for the competitors in this year’s Moloka’i to O’ahu world paddleboard championships. Tropical Storm Flossie was courteous enough to withhold her gusto, but the Ka’iwe Channel had worked up its own storm to challenge the racers. Reflected in this year’s finishing times was the treadmill effect of an outgoing tide, which gave the athletes a longer battle than they were anticipating.

Not surprisingly, this year’s leaderboard was dominated by the all powerful paddlers from Down Under. The Australians stole first, second, and third in the Men’s Prone unlimited with Brad Gaul finishing in 5:05:32, Cam Cole in 5:07:49, and Matt Poole in 5:11:09. These men proved their athletic Prone Unlimited Champion, Brad Gaul prowess and intense determination as they raced their boards to the very last moment. The three crossed the finish line triumphantly thrusting their arms upward. After taking a moment to process their finish they were met with joyous embraces from friends and family members. An upset in the Men’s Stand Up Unlimited came from Australian Travis Grant (4:50:17) who victoriously claimed first place. Grant chose a dif-

ferent, more Northerly route which enabled him to cut off the favored Conner Baxter (3rd, with 5:02:02) and Kai Lenny (4th, with 5:07:57) of Maui. In second place was Scott Gamble from Honolulu with a finishing time of Men’s SUP Champion, Travis Grant 5:00:53.

First in the women’s prone division, to no one’s surprise, was the talented Jordan “Magic” Mercer who claimed her third win at the M2O finish line. She finished with a time of 6:10:00, putting up another victory for the Aussies. She dug deep into the Women’s Prone water with long fluid Champion, strokes as she approached Jordan Mercer the mouth of the finish line between the big red Duke’s buoys , sailing her board into the finishing bay. After crossing the line into her freedom from the ocean she jumped joyfully onto her board and threw her hands upward: a moment of pure satisfaction, love, and relief. Like many others she fell backwards into the water at the immense joy of finishing. Once she made it to the crowd tears of joy and relief fell freely. Mercer kept a strong lead on her competitors: Leane Darling came in second in 6:22:40 and Candace Appleby was third in

6:41:22. All three women gathered at the finish line amongst the flurry of racers congratulating their fellow competitors. The female SUPs stood strong this year with Terrene Black of Australia in first (5:40:40), Jennifer Kalmbach of the Big Island in second (5:45:22), and Sonni Honscheid bringing home third for Germany (5:52:07). Black surprised everyone by proving that she was the racer to beat– many were expecting favorite Andrea take the win.

Women’s SUP Champion, Terrene Black

Moller of Maui to

This year’s athletes proved as strong as ever, and all seemed to enjoy every bit of pain they put themselves through. It would be nearly impossible to not be inspired by the racers at the finish line, their unabashed joy obviously masking the pain their bodies were experiencing. The relief they felt to be standing on immovable earth was palpable and the joy and pride in their finish sent contagious smiles and happy tears through the mass of spectators. This year’s finish was a show of utter determination and the ultimate in all things endurance. To view a complete listing of results for divisions not mentioned and to view pictures taken throughout the day check out

Hardrock - A True Test of Endurance By Larry Inouye “The weather is a dominant factor for this run and can be at least as formidable as the terrain, remoteness, or high altitude. It is our general opinion that the first fatality we may have will be either from hypothermia or lightning.” – 2013 Hardrock Hundred Runners Manual.

Thunder, lightning, freezing rain, pelting hail, and more rain. I’m thirty-seven miles into the race and have just crossed over the top of Handies Peak. At 14,048 feet, it is the highest point of the race. Twenty minutes ago the skies were clear, the sun bright, and you could see the spectacular San Juan mountains extending 50 miles away. Now everywhere I look is dark, cold, wet and gray. Thanks to the foresight of my crew/pacers Marian Yasuda, Sarah McIntosh, and Cheryl Ridlon, I find a light rain jacket and gloves in my pack and am able to continue running down the mountain in relative comfort.

out into the night on an eleven mile climb to 13,100 feet. Marian paced me during this section; I needed her not only because she’s a superb climber, but also because she can put up

great–relentless in keeping me moving without killing me. Somehow, we made it to the next aid station ( at mile 89) where Cheryl took over and paced me as I struggled through the final miles to finish a little after midnight on Sunday morning.

Hardrock was my most difficult ultra and I couldn’t have done it without the support of my crew and pacers: Neal Yasuda, Jeff and Vanessa Huff, Sheri Kishaba, Rodney Young and the Healthways Hawaii team, Runners HI, and the Hawaiian Ultra Running Team. I can’t thank you enough. You all helped to make Hardrock a very special race for me. Hardrock has a well-deserved reputation of being one of the most difficult ultramarathons in existence. While most ultramarathons give you between 30 to 36 hours to complete the race, Hardrock allows you 48 hours. Over the 100mile course, you cross over the tops of numerous mountain peaks for a total elevation gain of 33,124 feet. Many of the climbs top out between 12,000 and 13,000 feet and temperatures can range from 90 degrees during the day to about 20 degrees at altitude during the night. with me at 4 a.m. when I’m more than a little sulky. Surprisingly, this section went well as a After 42 miles you are allowed to run with a result of her enthusiasm and positive energy. pacer. My first pacer, Cheryl Ridlon, has extensive knowledge of the course and helped me We arrived at the Telluride aid station (73 miles) navigate through some of the more difficult in the early morning where I changed out of my areas. She also monitored my overall condition wet clothes and refueled. Sarah and I had two and made some critical adjustments to my intake difficult climbs to get through over the next sixteen miles. This would be one of the hardest of calories and hydration. segments for me as I was beginning to feel the Fourteen miles later, we arrived in great condi- cumulative effects of the high altitude. Several tion at Ouray aid station, the lowest point of the miles later, I was unable to drink or eat anything race at 7,700 feet. Sarah and Marian re-outfit- without feeling nauseous. The lack of calories ted my pack, bundled me in warmer clothing and and water began to tax all of my resources and made sure I ate and drank enough before starting slowed me down considerably. Sarah was








1st Annual Moana Loa Training Time Trial Hawaii Sport Magazine has expanded its Big Island coverage and will now be featuring a race recap or athlete profile from the island of Hawaii in every issue! This report comes from Tom Solis of the Hawaii Cycling Club. Photos by Bob Fewell. What a day, what a race, what a location for the Hawaii Cycling Club’s Mauna Loa Training Time Trial held on Saturday, July 13, 2013!

The Mauna Loa Training Time Trial was a very special event. The day was postcard picture-perfect -- clear and comfortable, with only a slight breeze, and the views from the finish line at 11,000 feet were spectacular! The numerous ups, downs, twists, and turns make the course much more difficult than the 4,400 elevation gain over 16.9 miles would indicate because they prevent riders from getting into a steady pace. This, however, is part of the experience and adventure of this time trial! The Mauna Loa Observatory Road was very safe despite being very narrow. One 0.7 mile section near the finish was rough, but the entire course was paved and the only cars present were those of the HCC volunteers. It was almost a closed course! Ritter, Jonas Rull, and Linda Yoshida -- and to Chris Graper of the Division of Forestry and WIldlife in Hilo for working on the Permits for this time trial. Thanks to Ironman for the use of signs and traffic cones, and to Bike Works for the use of a tent, chairs, and table. Thank you to The finishers were very excited about the expeHCC’s 2013-2015 sponsors Bike Works and rience and many were overheard saying they Kiser Motorcycles for supporting HCC activiwould be back next year and would encourage ties. friends to participate. Thank you to all the volunteers -- Gail De Silva, Bob Fewell, Joe See you next year at the second annual Mauna Loschiavo, Dave Pratt, Sylvia Ravaglia, Rich Loa Training Time Trial!

Two inspired competitors were John R. Cole, 71 years old, who completed the course in 2:55:06, and Jason Heady, who powered his way up Mauna Loa with will and determination to finish in 3:38:12. Congratulations John and Jason!

Penn Henderson was the winner with a time of 1:21:47. Penn’s average speed was 12.4 mph over the difficult 16.9 mile Mauna Loa Observatory Road. Starting 33rd in the 36-rider field, Penn passed all but one cyclist, Max La Fortune, who had a second place time of 1:27:15. Rounding out the first four finishers were Sean Maynard (1:33:39) and Bob Patey (1:33:59), just 20 seconds behind. Kym Kiser took the win for the women in 1:48:13, followed by Pam Harlow (2:10:29) and Shirley Pratt (2:18:32).



REGISTER ONLINE AT ACTIVE.COM or mail in this entry form

Last Name

Address City



Email address Size (unisex tech):







$85 Individual Ultra Runner


$100 Individual Late Entry (after Dec. 1)


$300 Relay Team Entry


$350 Relay Team Late Entry (after Dec. 1)


Additional tax-deductible donation to LLS:



Shirts not guaranteed for entries received after 12/1!! ____Individual Ultra Division

____Male ____Female

____Relay Team Division

Make checks payable to: HIBISCUS HALF/MANGO DAYS Mail entries to: NEW YEAR’S RESOLUTION RUN 739 Kahoa Drive Kailua, HI 96734

___Male ___Female ___Mixed ___Military


(All teams must have 4-6 members; Mixed require at least 2 females; Military must show active or reserve ID on race day) Team Name: ________________________________________ (creative team names are encouraged!) Team Member 2:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 3:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 4:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 5:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 6:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X


Waiver and release of liability: In consideration of my acceptance of this entry, I acknowledge that participation in this event is a test of a person’s physical and mental limits, and carries with it certain inherent risks, including the potential for serious injury or death caused by terrain, facilities, weather, the condition of the athletes, vehicular traffic, actions of other people, including but not limited to participants, volunteers, spectators and coaches. I understand and agree that I am voluntarily participating in the New Year’s Resolution Ultra Run & Relay and agree to comply with the rules, regulations and event instructions. I certify that I am physically fit and have sufficiently trained for participation in this event, and that my physical condition has been verified by a licensed medical doctor. I, on behalf of myself, my heirs, executors and administrators, next of kin, successors and assigns, insurers, and anyone able to claim through, by or under me hereby waive, release and discharge the Tropical Triple Crown, Kualoa Ranch, The Leukemia & Lymphoma Society, event sponsors, and volunteers, their agents, and other related persons or entities from any and all liability for my personal injury, disability, death, property damage, property theft or actions of any kind which may hereafter accrue to me; I further waive, release and discharge the aforementioned entities from all claims or liabilities of any kind arising out of negligence or carelessness on the part of the parties named in this waiver. I understand and agree to the use of my name, pictures and/or interviews in association with The Leukemia & Lymphoma Society for use in broadcast, telecast, advertisements, books, films, videotape or any other reproduction with no monetary or other consideration to me. IN ADDITION, I HEREBY AGREE NOT TO MOAN, GROAN, GRIPE OR COMPLAIN. I ALSO AGREE NOT TO BE MEAN TO VOLUNTEERS—- I UNDERSTAND THAT MY RACE ENTRY MAY BE REVOKED AT ANY TIME IF I AM MEAN TO ANYONE INVOLVED WITH THIS RACE!

____________________________________________________ Signature


Striving to be the Best

under the sun

"Between coaching on the pool deck and swimming in the ocean all day , my skin needs the best protection, so I go with Planet Sun!"

Steve Allnutt

World Class Swimmer Coach, Teacher

Steve Allnutt knows what it takes to be among the Best. Multiple collegiate swimming honors and three North Shore Swim Series titles are testament to his commitment, and love of sport. He pushes himself to the limits in some of the most demanding conditions imaginable Steve joins us on a very special mission- to develop the best performance suncare products on Earth. Products designed specifically for the demands of Ocean Sport and the conditions Steve thrives in.

Go Big!! Formulation Two Body Sunscreen Team Pump

Camera Test Life As We Know It...On Two Wheels

The annual Century Ride is around the corner, and this is a great celebration of life on two wheels. For many this is the one time a year that they get to ride on their bikes, while in daily life the main mode of transportation is the box on four wheels. There used to be a “break” in traffic on the H1, or the major streets in Honolulu, for the last couple years this has slowly given way to constant traffic all day long, there is simply no rush hour any more. For many, that is not the relaxed Hawaii we used to know, now you have to add extra time and plan for it well in advance in order to get somewhere. So what can you do? While just looking to Portland, Oregon, we can see how popular and easy it is to bike there, and they deal with snow as well, why shouldn’t we be able to use the bike more often as transportation in Hawaii, sure there are hills and yes, it also means sweating. But it is so refreshing and makes for an easy commute when you can bike to work. Of course bicycling is not for the totally inexperienced, it can be dangerous to ride in traffic, and you should be very careful. Hawaii Bicycling League has their Bike-Ed schoolchildren, but did you know that they had adult classes too, find a date that fits you and join: September, 2013 Commuter Cycling 101 - Saturday, September 14th, 9-11am - Neal S. Blaisdell Park Waimalu Commuter Cycling 101 - Saturday, September 21st, 1-3pm - Kapiolani Community College ‘iliahi 104 October, 2013 Commuter Cycling 101 - Sunday, October 27th, 2-4pm Manoa Public Library January, 2014 Commuter Cycling 101 - Sunday, January 12th, 2-4pm Manoa Public Library May, 2014 Commuter Cycling 101 - Saturday, May 10th, 2-4pm Manoa Public Library Where to start? We are fortunate enough to have some great bikeshops in Hawaii, visit them all, find the bike you like and get started. Join an advocacy group that helps promoting biking in Hawaii. Hawaii Bicycling League is well known, and they organize the upcoming Century Ride, you can find more about them here: There are other advocacy groups and visionaries in Hawaii and we will continue this series researching what is being done to increase the use of bikes in Hawaii. Bikestores in Hawaii The BIKEFACTORY, 740 Ala Moana Blvd., Honolulu 808-596-8844 94-1388 Moaniani St., Waipio 808-678-1800

It has become quite normal to capture every moment of your life, and there are several great cameras out there. At Hawaii Sport we tested out the Sony Action Cam for you. This camera is tiny, but takes some great pictures for the athlete who do not want to carry a big camera around. Similar to the GoPro this camera can also be strapped to the head or on your helmet, the difference here, is that this camera will be on the side of your head (and not front as with the GoPro). We like the ease of use, the push of a button and you were filming, and the quality was great. It comes with a waterproof case as well. The Sony Action Cam is competitive on the price, and before you head out and buy that Christmas present, you should compare a few of the different action camaras that are on the market.

IT&B 569 Kapahulu Ave., Honolulu 808-732-7227 The Bikeshop 1149 S King St., Honolulu, 808 596-0588 98-019 Kam. Hwy., Aiea, 808 487-3615 270 Kuulei Rd., Kailua 808 261-1553 Rusty Chain Cyclery 2446 Koa Street, Honolulu (rental) 28 Oneawa St., Kailua, 808-263-7878 Wiki Bikes 2570 S. Beretania St., Honolulu, 808-852-2453 Holoholo Bicycles 34 N. Hotel St., Honolulu, 808-221-3899 (rental) McCully Bikes 2124 S King St, Honolulu, 808-955-6329 Eki Cyclery 1603 Dillingham Blvd, Honolulu, 808-847-2005 Photo Courtesy of Holoholo Bikes.

April 6th, 2014

4th annual North Shore Marathon and 3rd Annual Haleiwa 5K

Entry Fees

Starting in historic Haleiwa town these scenic runs explore the back roads of Haleiwa and for the marathon runners you’ll run out to Mokuleia where you’ll run by crashing waves and white sandy beaches. Well stocked aid stations, gentle ocean breezes and beautiful weather will keep your feet happy for all 26.2 miles and when you finish you’ll remember your amazing day with a commemorative finisher’s only tech shirt and medal.

North Shore Marathon $75 until Nov 20th, 2013 $99 until Jan 3rd, 2014 $115 until Mar 5th, 2014 $130 until Apr 5th, 2014 Haleiwa 5K $30 until Nov 20th, 2013 $35 until Jan 3rd, 2014 $40 until Mar 5th, 2014 $50 until Apr 5th, 2014

register online at .com

808 Race 330 Cooke St. Honolulu, HI 96813

I’m entering: Marathon 5K Last Name_____________________________ First Name_____________________________ Address_______________________________ City__________________, State___ Zip__________, Phone___________________ Email_________________________________ Gender(circle) M or F age on Race Day______ Shirt Type: Male Female Shirt Size: S M L XL

Event Waiver: By signing this fo for rrm m I release 808 R Race LLC, form staff and sponsors from claims or liabilities arising out of my participation in this event including pre- and post-race activities. I give pe per rrmission mission for free use of my name voice, permission or photo in any broadcast, telecast advertise advertisement or promotion of 808 Race LLC. Please be aware that there are no refunds or transfers of entries allowed for any reasons including acts of nature such as severe weather or any circumstance not under our control which we feel may cause participants to be in danger.

______________________________ ____________________ Signature Date ______________________________________ Signature of Parent/Guardian if under 18yrs of age

make checks payable to:

808 Race LLC.



TevaSphere Spped Shoes

Where to Buy:; Don Quijote; Marukai Marketplace; Nijiya Market; Homeo Health Care Desciption: 100% L-glutamine powder to help improve muscle mass and muscle recovery following (endurance) exercise such as: running, cycling, swimming, etc. This is a dietary supplement.

Cost: $120 Desciption: Lightweight, yet stable all-terrain shoes. Where to Buy: Running Room

Reviewed by Zara Nguyen

Reviewed by Zara Nguyen

This product has become a part of my nutritional diet for training recovery! PROS: 1. Product has no taste or flavor when mixed with other liquids, making it very versatile! I have mixed Aminopure Sport in the following and have found no additional taste: water, milk, orange juice, lemonade, coconut water, unsweetened green tea. 2. Product is easy, quick to mix with other liquids, and does not clump up. 3. Product is very reasonably priced at $39.95 for 350g of 100% pure Lglutamine and zero calories. I have been using this product 2–3 times week for the past two months. CONS: 1. If it was also sold in small packets, I could have some in my gym bag to take immediately after exercise. RATING: 5 – Awesome!

These truly are great shoes if you’re looking for all-terrain. They held up in grass, sand, hiking trails, and all the jumping done in between. I need support, so minimalist shoes have never worked for me, but these give the same lightweight feel with added support. Plus, once you get past the “alien-like” support pods, they’re very attractive. PROS: 1. Comfortable–I wore them immediately with no problems, and every day since. My feet feel great. 2. Attractive–I was hesitant at first with pods at the bottom, but the color and style do grow on you. 3. Truly all-terrain shoes–From hiking and bouldering to trail running, these shoes kept up with me. 4. Supportive–I’ve been known to be a little accident-prone and these offered just the right amount of support. 5. Lightweight–I bounce around teaching Aqua Fitness from a pool deck and these never once weighed me down. CONS: 1. Not for walking on leveled surfaces–I attempted a walk to the bank and the pods at the bottom kept me actually off-balance. 2. Not for long distances–Created blisters on the bottom of my feet after 4 miles of trail running. RATING: 5 – Awesome!

Freedom Run

Coconut Chase 8K

July 4, 2013 • Kailua

July 14, 2013 • Magic Island

What better way to celebrate America’s birthday than to dress up in red, white, and blue and run? In addition to being lots of fun, participants support a good cause–all proceeds go to the Epilepsy Foundation of Hawaii! The race started at approximately 7:04AM (an ode to July 4th) and runners, moms with strollers, kids, and dogs started on their paths; Mine was the 10K. I rushed up and down a few hills and before I knew it, I was at the halfway point at and turning around to finish the last 3 miles! The finish line had plenty of wonderful refreshments and food to fill participants’ empty stomachs, and like most people celebrating Independence Day, I enjoyed the rest of my day by treating myself to a huge BBQ and a full tummy! This was a very enjoyable race and I hope to be able to do it again next year.

10K Overall Female: 1. Jane Richards . . . . . . . . . . . . . . . . . . . . . . 38:52

By: Augusto Decastro The Coconut Chase 8k is a family fun run event which benefits the Leukemia & Lymphoma Society. I knew I was at the right place when I arrived at Magic Island because just about everyone was wearing colorful grass skirts and coconut bras. At that point I knew I was in for a good time. When the starting gun went off at 6:30 in the morning, For the first mile the Hawaii Sport Reports team ran together to warm up and to motivate each other before splitting off to run at our own speeds. The course was full of beautiful panoramic views of Ala Wai Boat Harbor and Diamond Head and took us around Magic Island and Ala Moana Beach Park and when the sun came up, I couldn't help but notice the awesome volunteers who handed out water to help the runners cool off. Their energy and loud encouragement definitely made all the difference in my motivation to keep my race pace until the finish. After the awards ceremony, the fun continued with a costume contest and giveaway prizes from sponsors. I don't expect to be a top finisher for this race, but I do intend to be in the standings for the costume contest next year.

5K Overall Female: 1. Ashley Shuck . . . . . . . . . . . . . . . . . . . . . . 21:21

Top Overall Men: 1. Brian Nelson . . . . . . . . . . . . . . . . . . . . . . 27:45 Top Overall Women: 1. Laura Nelson . . . . . . . . . . . . . . . . . . . . . . 36:13

10K Overall Male: 1. Christopher Chatellier . . . . . . . . . . . . . . . 37:36

5K Overall Male: 1. Alexander Pawlak . . . . . . . . . . . . . . . . . . 16:55

Run4Ryan July 27, 2013 • Mokuleia Beach Park By: Taylor Kirihara The Run4Ryan was a great race with even a greater cause. Proceeds from the race went to support the Ryan’s Light Foundation, a foundation created in the memory of Ryan Wagner who was lost at the age of 6 to non-Hodgkins Lymphoma in 2011. The foundation’s focus is on musical therapy and providing musical instruments to pediatric cancer patients. This year’s run raised enough money to purchase 20 ukes for the children. Starting at Mokuleia Beach Park at 7am, the 10K race took off toward Waialua town along the twolane highway while the 5K race headed toward Kaena point. Running along the highway was peaceful and serene, broken up only by the motorcycles escorting the cars past the runners at a safe speed. At the finish we were handed bottles of water and bananas to replenish our energy while we waited for the results and to find out who won the custom Run4Ryan ukes. Overall, this was a leisurely run for a great cause along a flat and runner-friendly course. I highly suggest checking this out next year as one of those “feel good” races. 10K Winners (Male) Christopher Fischer . . . . . . . . . . . . . 36:39 (Female) Cynthia Archibald. . . . . . . . . . . . . 47:37 5K Winners (Male) Thomas Gouard . . . . . . . . . . . . . . . . 17:45 (Female) Mary Francis McCarthy. . . . . . . . 22:35

PRODUCT REVIEWS The Feed Zone Cookbook & Feed Zone Portables Reviewed by Crystal Banning

Tested at: The Hawaii Sport Test Kitchen, aka Crystal’s House Where to Buy:, Barnes and Noble, Amazon, iTunes Cost: $18.00 Description: Training-focused cookbooks full of pre- and post-workout meals as well as portable options to take with you on a ride or run! The Feed Zone Cookbook and Feed Zone Portables provide endurance athletes with an organized and flavorful approach to fueling the body for intense training. The philosophy of eating homemade food rather than using packaged, processed bars and gels is appealing and the recipes tested provided plenty of energy even during long workouts. With a few small tweaks, I even found the recipes dinner party-worthy!

mid-workout was surprisingly delightful, and with flavors ranging from tiny french toast cakes to miniempanadas, you will definitely find plenty of recipes that hit the spot. Better yet, these recipes use common ingredients that you most likely already have around the house–no expensive trip to the specialty food store needed! If there is any downfall to these cookbooks it lies in the caloric density of their recipes. Perfect for those who train most days of the week, the carbohydrate-rich content could easily add a pound or two to someone less active. For those of us who work out on a near-daily basis, however, I highly recommend seeing what freshly made fuel can do for your training–and your taste buds!

Liberally coat a medium nonstick saute pan with olive oil and place it over high heat. Once the pan is hot, add the cooked rice to the saute pan, spread evenly, and cook until crisp (about 3 minutes). Lightly beat the eggs in a medium bowl and pour over rice. Mix gently, then let the eggs begin to set up. Loosen the edges of the omelet with a spatula as you tilt the pan, allowing the uncooked eggs to fill in around the edges. Cover and cook until the eggs in the center of the set up or finish in the oven at 350 degrees for about 5 minutes. Top with grated parmesan and a hearty shake of coarse salt and pepper. Cut into 6 triangles. Let cook to the touch before wrapping in foil. Store in the refrigerator. PROS: 1. Beautifully laid out and easy to read. 2. Both books use common ingredients you probably already have at home. 3. Provides a “whole food” alternative to prepackaged, processed foods. 4. Recipes are well-explained and easy to make, even for beginning cooks. 5. Geared toward the serious endurance athlete.

While the Feed Zone Cookbook gives endless, original ideas for daily cooking organized conveniently in pre- and post-workout categories, the Feed Zone Portables introduces the unique concept of making small “bites” that can easily be taken on a run or ride. To me, this is where the books truly shined. After years of packaged energy bars, taking a quick bite of something homemade and wholesome with real, fresh ingredients

Sample Recipe from the Feed Zone Portables (reprinted with permission):

Swim Hawaii - Adult Beginner’s Swim & Advanced Freestyle Stroke Technique

within a given time frame and distance. The recovPROS: ery period is the small window you are awarded 1. Classes are limited to a maximum of five stuwithin your given time frame when you reach the dents. Small class sizes allow for individual attention from instructors - also great because end of the set distance. In other words, your rest period is based on how much effort you place into you get your money’s worth. getting to the end of your distance based on the 2. Classes are Saturdays at 30 minute intervals time left over. with two time slots: 4:30 to 5pm and 5 to 5:30pm; providing just enough time for partic- If you are curious about this concept, I highly suggest giving the class a shot. You may join the class ipants to learn without overstraining. at anytime. Check out to CONS: see how you can sign-up. 1. Parking is limited. Cost is $6.00 flat at the UH PROS: campus parking Structure, $4.00 flat at Puck’s Alley or $2.00 for two hours at Church of the 1. Freestyle Stroke Mechanics are divided into 8 parts and spread out over an 8-week course. Crossroads (Diamond Parking Service). Street parking is also an option, but it can be hard to 2. The class videotapes participant’s strokes find depending on your class time. above-water. A review and critique for improvement session is conducted in the following class. Also included is a lecture highlighting correct stroke patterns and common defects.

Reviewed by Zara Nguyen

Where: Kahanamoku Aquatic Complex UH Manoa Cost: $15 per class Where to Buy: , Description: Group swim classes for kids and adults (taught separately) for beginning and advanced levels. Adult Beginner’s Swim

I know many people who can swim, but I do not know many people who know how to swim. The difference between being able to swim and knowing how to swim is technique.

I started the class with strokes that were jelly-like and laughable. My body movement in the water, overall, was very strange. I had learned to swim from friends and family with very little teaching experience. Their advice was to just hang out in the water and it will come naturally. That might be true when it comes to feeling comfortable and floating, but a skill like swimming needs to be studied, analyzed and refined. After only being in the class for seven weeks, I am already feeling extremely comfortable in the water. My freestyle stroke is decent and my body composition is much, much better than when I had started. I still have a few more classes to go before being able to swim from one end of the pool to the other, but I will get there!

Crispy Rice Omelet 1 Tablespoon olive oil 1 cup cooked rice 6 eggs 1 1/2 teaspoons grated parmesan Coarse salt and pepper to taste

Adult Advance Freestyle Stroke Technique

CONS: 1. Recipes may be calorie-rich for those not doing high level training.


3. In addition to learning and focusing on different topics each week, the last 15 minutes of class is devoted to “interval training.” This class structure encourages (and forces) participants to push harder than they would when training on their own time in a pool and in the ocean, allowing students to see constant improvement each week. It is great preparation for a race, to advance to the next fitness level, or just to improve swim technique for fun.

The first lesson I learned in this class was interval swimming. When it comes to swimming, interval CONS: training is much different than interval training on 1. Parking is limited. foot. The concept is based on intense swimming RATING 5 - AS GOOD AS IT GETS!

Hawaii Sport September 2013