Hawaii sport september 2017

Biki Map in This Issue Seattle Rock´n´Roll Marathon What it Takes to be a Champion

Trailway Map

SWIM - BIKE - RUN September - October 2017 1 | HAWAIISPORTMAG.COM

2 | HAWAIISPORTMAG.COM

“Calm Before the Storm�

Right before the start of a race, there is this calm among the participants and within the athlete as well. This is the time where you gather your thought about the task ahead...this might just be 10 seconds, those 10 seconds can feel like minutes.

The North Shore Swim Series is done for 2017, you can find results at www.timelinehawaii.com.

Next race is the North Shore 5K. on September 9.

Photo: Chris Gardner

3 | HAWAIISPORTMAG.COM

ALOHA FROM THE EDITOR

The summer is over and it is time to think about training for the marathon. The 808Race Series is already underway and is the perfect way to get in shape in general, and the marathon in particular.

Summertime is also the time to explorer. We went and explored some mountains and ran up and down them.

After years of road and track running, then running up and down mountains have become a favorite pasttime.

Have you tried to lose interest in your favorit sport? It can be a struggle, until you find a new approach to it.

Have fun training and racing Christian

Hawaii runners touring Europe

EDITOR

HAWAII SPORT REPORTS

Christian Friis

August DeCastro Crystal Hirst Jennifer Lieu Lisa Allosada Jon Lyau Kevin Enriques Odeelo Dayondon

COPY EDITOR

COVER PHOTO

Crystal Hirst

The Century Ride is back...

Photo by Hawaii Bicycling League

CONTRIBUTORS Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Bianca Barreto Brian Clarke Glen Marumoto KC Calberg Mariane Uehara Sara Ecclesine Susie Stephen Motoki Nakamura Odeelo Dayondon Jenn Lieu & Matthew Nickel Malia K. Harunaga Travis Counsell Dr. Rachel A. Coel Yuko Lin Nakai Chris Gardner Bill Cunningham

Yuko Lin Nakai Marissa Tanaka Laurie Foster Tammy Bautista Hina Torres

IMAGES Augusto DeCastro Kalani Pascual Motoki Nakamura Yuki Mizuno Mércia Starominski Crystal Hirst Brian Clarke Jenn Lieu & David Aquino Yuko Lin Nakai Erin Hickok MPRRC BIKI Michelle Simmons Hawaii Bicycling League Chris Gardner Marissa Tanaka & Judy Laurie Foster Tammy & Dixon Bautista Hina Torres Ron Alford Tony Barnhill

CONTACT US hawaiisportmag@gmail.com Hawaii Sport PO Box 38082 Honolulu, HI 96837

STAY CURRENT With HAWAII SPORT AT: www.hawaiisportmag.com facebook/hawaiisportmag instagram/hawaiisportmag twitter @hawaiisportmag

Kazuki Ishii Legal Information: Copyright 2017 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.

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Seattle Rock`n`Roll Marathon Text and photos by Marissa Tanaka A few months ago, I was sent to a work training event in the Pacific Northwest. Being from Hawaii and visiting a new city, I was intrigued about a race series I heard about called the Alaska Airlines Rock ‘n’ Roll Seattle. I like to run and a race around Seattle sounded like a great way to become acquainted with the city. So I figured, “why not?!” and signed up! I even managed to convince a couple of relocated Hawaii friends to join me in running the half marathon.

On Sunday, June 18th the new stadium-to-stadium course debuted. We started at Husky Stadium on the University of Washington campus, crossed Montlake Bridge, and ran through the Washington Park Arboretum and the Madison Park neighborhood. The scenery was beautiful! We continued along the edge of Lake Washington and finished at CenturyLink Field, home to NFL’s Seattle Seahawks and MLS’ Seattle Sounders.

All along the way, numerous live bands played original music, cheer teams cheered, and enthusiastic volunteers rehydrated and encouraged runners. To top it all off, the morning of the race had perfect running weather: gray clouds and temperatures in the mid-50s. Not the typical weather we would get for a race in Hawaii. Despite the lack of Hawaii sunshine, there was a recognized Hawaii presence.

Kamika Smith, Kauai native and avid runner was back in Seattle to run his 100th Rock ‘n’ Roll race. Kamika has a long list of races under his belt. He completed his first half marathon when he was a senior in college at Seattle University on Mercer Island. From there, Kamika continued to complete 111 marathons with a 3:48 PR and 155 half marathons, including two in Antarctica. Within those 111 marathons, Kamika has become a member of the 50 states marathon club, running a marathon in each state. He has also completed 7 half marathons on 7 continents in just 11 days! Though it would have been 7 days had it not been for harsh weather in Antarctica.

6 | HAWAIISPORTMAG.COM

With the Seattle Rock ‘n’ Roll half marathon in the books, Kamika became the latest member of the Rock ‘n’ Roll Century Club. For this milestone race, Kamika brought the Aloha spirit.

Running with a pineapple balloon and handcrafted pineapple pins, Kamika and his group of friends were hard to miss. Even in a field of 18,000 runners, I managed to spot Kamika, his balloon, and a few of his pineapple pin donning friends along the course. My friends, Kamika, the live bands, and the beautiful city of Seattle made for an unforgettable experience.

The Rock ‘n’ Roll Marathon Series puts on races across the globe all throughout the year. They provide great music, an upbeat atmosphere, and race metals full of bling. Races range in length from 5Ks to full marathons. For more information on upcoming events, visit http://www.runrocknroll.com/. Rock on!!!

7 | HAWAIISPORTMAG.COM

Linda Kaiser’s Marathon Journey

TEXT BY

Laurie Foster

IMAGE BY

Laurie Foster

Many of you know Linda Kaiser the ultra-endurance athlete. Her achievements are astounding. In the sport of marathon channel swimming, Linda is the first and only woman to date to swim all 9 Hawaiian channels. In the sport of marathon running she completed over 50 marathons (several under 4 hours) and 10 ultra-marathons in a 20-year period. In the sport of paddling, she and her partner were the first women to cross the Molokai Channel in 2-man canoe. The list of achievements goes on and on. She is a member of the Hawaii Swimming Hall of Fame and in 2014 Linda was inducted into the Hawaii Waterman Hall of Fame.

I have many stories of swimming and sports with Linda Kaiser, probably the most funny, challenging and stupid was swimming with Linda and Mike Spaulding from Maui to Kahoolawe. We started out in the early morning and the Plan was Kahoolawe to Maui. With 25 mph winds though, Linda decided to reverse course. Most people would have called it a day and gone for a pool workout, but not Linda! Our first obvious challenge was surfing the 15 – 20 foot swells. We were thinking.... well, I’m not sure what we were thinking. Actually, I had stopped thinking because I was petrified, but not Linda! The only time I saw her flinch was toward the end of the swim when a big puffer fish came within three feet of us… the two of us ejected ourselves out of the water and then dissolved in laughter at just how thankful we were not to have seen anything larger than this harmless cruiser! The second challenge was when we arrived at Kahoolawe with those same swells hammering the island and wondering just how we would “stand” on the island and not get crucified. Somehow, Linda and Mike timed it such that while the waves receded we scurried up on to a rock for about a nano-second before the next set came in. As if we hadn’t had enough challenges that morning, the next challenge was getting onto the escort boat. With the boat rising high and slamming down in the swells it really seemed impossible to climb on board, but there really was no apparent Plan B. Somehow, some way, the boat sat down for about 30 seconds when the three of us bolted up the rickety ladder.

I was a wreck, but not Linda! The final challenge seemed the most formidable (to me!). Now, the escort boat turned into the 25 mph wind and into the now consistently 20 foot swells for the journey back to Maui. I thought I was going to die, but not Linda. She popped a bottle of champagne and was delighted! This is the kind of day she loves!

Athletic achievements aside, the most impressive thing about Linda Kaiser is the heart and soul she puts into helping others push their limits and complete their goals. She is the friend you can count on to pick you up on the back roads when you have a flat tire on your bike. She is the friend that will spend hours helping you perfect your swimming stroke. Linda is the one to host the Kaiwi Channel swimmers and navigate them out of the water at 2:00am. And, Linda is the friend that will sit with you when you blow a race or when your dog gets sick or when you just need someone to listen and be there. Linda is always the first one to help.

Now Linda needs our help. She has a very rare and serious form of lung cancer called synovial sarcoma. It is Stage 4 cancer and it is inoperable. As such she has been going through chemotherapy over the past three months and will continue for another couple of months. It shouldn’t surprise anyone that she has pushed through this challenge as she has in so many of her endurance efforts with amazing determination, strength and her classic calm demeanor. She is swimming 3K at the Honolulu Club just about every day, working part time and loving her three dogs. Everyone is very hopeful about her progress. Yet, this will likely continue to be Linda’s longest and toughest endurance challenge yet. She has the will, but she needs our help in finding the way.

Please join Linda at the annual Waikiki Swim Club Guess Your Time swim. This swim began in 2013 to support those of our fellow swimmers and athletes that have been struck with difficult health challenges. While we think we are invincible, we simply are not. We are hoping the entire sports community comes out to support Linda’s journey.

8 | HAWAIISPORTMAG.COM

Guess Your Time 1- or 2-mile fun swim: Sunday, September 17, 2017. Information & entry forms: https://www.waikikiswimclub.org

All Proceeds will benefit Linda Kaiser’s medical expenses

2017 Guess Your Time Sunday, September 17, 2017 @ 8:00 am

1 or 2 mile Ocean Swim courses Kaimana Beach, Waikiki ENTRIES MUST BE POSTMARKED BY SEPT. 8

Mail completed entry form and $30 check payable to “Waikiki Swim Club” to: Sui-Lan Ellsworth, 3465 Paty Dr. Honolulu, HI 96822 More information: waikikiswimclub.org Race Director: suilan@waikikiswimclub.org

Late Entry/Check in at Kaimana Beach beginning 7 am DONATIONS ENCOURAGED! Mahalo for your kokua.

NO WATCHES ― FINS OKAY Lottery Prizes by Aqua Sphere

Born and raised in Hawaii, Linda Kaiser is the only woman to have swum all 9 channels between the Hawaiian Islands. She was inducted into the Hawaii Swimming Hall Of Fame in 2008. Now Linda is battling an even more daunting challenge, synovial sarcoma, a rare type of lung cancer. Please join Waikiki Swim Club in our effort to assist Linda with her mounting medical expenses.

FIRST NAME

LAST NAME

STREET ADDRESS

CITY STATE, ZIP

EMAIL

VIRTUAL SWIMMER (DONATION ONLY)

2 MILE

1 MILE

WAIVER & RELEASE: I know that swimming in the ocean may be dangerous. I am aware of and assume all risks in participating in the 2017 Guess Your Time Swim. In consideration of this application being accepted, I, the undersigned, intend to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all claims for damages I may have against any instructors, coaches, volunteers, sponsors, the Waikiki Swim Club, the University of Hawaii, Linda Kaiser, the City and County of Honolulu and the State of Hawaii resulting from my involvement in this event.

I have read and understand and agree to the waiver above. Signature(s).

Date

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

Date

9 | HAWAIISPORTMAG.COM

Mid-Pacific Road Runners Club Meet Tammy Bautista, Star-Spangled Speedster Mid-Pacific Road Runners Club is Hawaii´s largest running club, and they organize several races throughout the year. Find more info here: www.mprrc.com TEXT BY

Tammy Bautista

IMAGE BY

Dixon Bautista and Yuko Nakai

Stars, stripes and singing. Tammy dresses in patriotic clothes for her singing of The National Anthem.

Below: The Bautistas: L-R, Husband, Dixon; Tammy, and son, Jacob.

(Editor’s note: Members of the Mid-Pacific Road Runners Club and others have been impressed with life-member Tammy Bautista’s fast finishes and winning times. Many also were impressed with her a capella singing of The National Anthem. Amid many of the challenges mentioned in her story, Tammy continued until recently to serve the club in the busy membership coordinator’s job. MPRRC asked Tammy to tell readers more about herself, and she agreed to share details in this personal story.)

The drive that led to my competitive running occurred years ago as I was hobbling on crutches around the track. I was recovering from having surgery on both ankles caused by figure skating. After using a wheelchair and crawling to get around following the surgery, I felt such a sense of freedom being able to move on crutches.

I moved to Oahu in 2006 where I met and later married my husband, Dixon, who enjoys weight lifting and running. In 2015 we were blessed with the birth of our son, Jacob.

I compete in every distance ranging from 5K’s to marathons and am coached by Jonathan Lyau. Coach Lyau is currently training me for the Ichinoseki Half-Marathon and the Sacramento Marathon.

This year, I began performing The National Anthem at running events. Jennifer Hudson inspired me to sing the song when she sang it at the Super Bowl after her mother, brother and nephew were killed. Last year, my father, mother and sister were killed in a car accident in Texas. At their funeral, the Patriot Guard Riders carried my father’s casket and honored him at his burial. He was an Army veteran. Both he and my mother were very patriotic and loved The National Anthem. (The song was written by Francis Scott Key after witnessing the attack on Fort McHenry by British ships during the War of 1812. The British demanded America surrender by lowering the American flag but America refused and fought until victory. And amidst all the battle’s destruction, the flag still stood high flying. Francis Scott Key was so moved by the sight that he wrote the Star Spangled Banner.)

I will never get over the deaths of my family members. But I thank God that my sister’s 7-month old baby survived the crash and has recovered from her injuries.

And I am comforted by the Bible verse, “For God so loved the world that He gave His only begotten son. That whoever believes in Him should not perish but have everlasting life.” (John 3:16) And it is from that assurance that I know I will see my parents and sister again one day at the gates of Heaven.

And I am proud of my father for completing the writing of his book one week before he passed away. It is titled, “Studies in Bible Prophecy” by Thomas E. Lewis and is available on Amazon. It consists of more than 40 years of his life’s research and study.

I will close with encouraging everyone in their running. Make sure to eat a balanced diet and always warm up 25-30 min prior to a race to prevent injury. And when you have those days when you just don’t feel like running, remember the quote by Olympian Kara Goucher: “Thinking stops and running starts!”

Some of Tammy’s Fastest Times 2014 North Shore Marathon: 3:21:52 (first female finisher.)

2012 Hapalua Half Marathon: 1:30:14 2017 Hibiscus Half Marathon: 1:30:45 2017 Bob and Ron’s 5K: :19:58 (2nd female finisher) 2017 Harold Chapson 8K: :32:27 (first female finisher)

10 | HAWAIISPORTMAG.COM

Brought to you by

2017

BIOASTIN

MARATHON READINESS SERIES

REGISTER

SUNDAY | AUGUST 6

15K

Boca Hawaii - Norman Tamanaha 15K @ Kapiolani Park

SERIES Race Day / Partial Series Entry

SUNDAY | SEPTEMBER 3

20K

(Remaining events only) ................ $200

Runner’s HI 20K @ Kalaeloa Former Barber’s Point NAS

25K

SINGLE EVENT

SUNDAY | OCTOBER 1

Early Entry ............................................ $40

AUTOSOURCE 25K @ Kailua Beach Park

Late Entry .............................................. $60

Regular Entry ....................................... $50 Race Day ................................................ $75

30K

SUNDAY | OCTOBER 22

HALF MARATHON

SUNDAY | NOVEMBER 12

HMSA 30K @ Kapiolani Park

REGISTER ONLINE AT

Running Room - Val Nolasco 1/2 Marathon @ Kapiolani Park

OR ENTER BELOW e n t r y

races

LAST NAME FIRST NAME

series entry - all 5 races FEMALE

GENDER

MALE AGE ON DEC 31ST

ADDRESS CITY ZIP EMAIL shirt type shirt size

See Dates Below

FEMALE s M

MALE L

XL

PLEASE MAKE CHECKS PAYABLE TO: 808 RACE LLC. MAIL TO: 808 RACE LLC. 330 COOKE ST HONOLULU, HI 96813 total $ enclosed

$

d e a d l i n e s

EARLY

REG

LATE

na

na

na

BOCA HAWAII - NORMAN TAMANAHA 15K

Hope that you had a great Race!

RUNNER’S HI 20K

na

na

sep 2

Autosource 25K

AUG 7

sep 4

sep 30

HMSA 30K

SEP 4

oct 2

oct 21

RUNNING ROOM - VAL NOLASCO 1/2 MARATHON

SEP 24

oct 23

nov 11

Event waiver: By signing this form I release 808 Race LLC. Mid Pacific Road Runners Club, Boca Hawaii and staff and sponsors from claims or liabilities arising out of my participation in this event including per- and post- race activities. I give permission for free use of my name, voice, or photo in any broadcast, telecast advertisement or promotion of 808 Race LLC, Mid Pacific Road Runners Club or Boca Hawaii 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 OR SIGNATURE OF PARENT/GUARDIAN IF UNDER 18 YRS OF AGE

DATE

Thank you to our sponsors

11 | HAWAIISPORTMAG.COM

FOR ADDITIONAL INFORMATION: www.808racehawaii.com

Colleen Webb Journalist

There’s more to life than just financial goals. At Ameriprise Financial, we take the time to understand what’s truly important to you. Together, we’ll develop a financial plan customized for your life – to help you live more confidently today. And tomorrow.

Thomas Mark, CFP,® CRPC® Financial Advisor An Ameriprise Platinum Financial Services® practice 808.792.5965 1585 Kapiolani Blvd, Ste 1630 Honolulu, HI 96814 thomas.x.mark@ampf.com ameripriseadvisors.com/thomas.x.mark

Investment advisory products and services are made available through Ameriprise Financial Services, Inc., a registered investment adviser. © 2015 Ameriprise Financial, Inc. All rights reserved. (10/15)

2017 WORLD PEACE & UNITY 10K ROAD RACE Hawaii, Where Peace Begins Come and Join the Run!

October 7, Saturday • 6:30am–9:30am Ala Moana Beach Park, Magic Island REGISTER ONLINE AT:

www.flpregister.com/274 www.spocua.com | 808-861-3925 Together We Cross the Bridge of Reconciliation We encourage everyone to bring their national flags. We also provide face painting of international flags.

12 | HAWAIISPORTMAG.COM

The Mid-Pacific Road Runners Club presents the

Tantalus 10-Mile Challenge Sunday, October 8, 2017, 6:30 am, Makiki Heights Location Makiki Park area near the water tank across the street from Halau Ku mana School, 2101 Makiki Heights Drive. Please park on Makiki Heights Drive roadside so that tires are off the road.

Course: The course is clockwise this year, heading uphill on Makiki Heights Drive, branching onto Tantalus Drive uphill for about five miles, then onto Round Top Drive heading downhill for more than four miles to a right turn onto Makiki Street, and another right on Makiki Heights Drive, finishing uphill near the starting point.

Fees $10 for MPRRC members $20 for nonmembers Race Day entry is $35. Credit cards accepted.

MPRRC Life members are free (must complete entry form) No Refunds. MPRRC may impose an entry cut-off at 200.

This is a chip-timed race, but no T-shirts are issued. Please arrive early to secure your bib and chip.

Awards for the top three male and female finishers as well as 5-year age groups.

For more information visit www.mprrc.com or call 808-295-6777. To volunteer, please call 808-295-6777.

You may also register on Runsignup.com. _______________________________________________________________________________________________ Tantalus 10-Miler. Please use ink, print legibly, and fill out the form completely.

Last Name_________________________________ First Name__________________________ Address________________________________________________________________________ City________________________________________________State_____Zip_______________ Phone (day)__________________________Phone (evening)___________________________ Email__________________________________________________________________________ Date of Birth_______________________________Age on Race Day_______Gender______ Choose one: Member___ non-member___ Life Member____ Race Day entry____

Make check payable to:

MPRRC Mail entry and payment to:

TIMELINE Hawaii P.O. Box 25566 Honolulu, HI 96825 Amt enclosed: $____________

WAIVER: I know that walking/running in a road race is a potentially hazardous activity. I will not enter and run unless I am medically able and properly trained. I agree to abide by any decisions of a race official relative to my ability to complete the race safely. I assume all risks associated with running this event including but not limited to, falls, contact with other participants, the effects of weather, including high heat and humidity, traffic and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release any and all rights and claims for injuries and damages I may have against and agree to hold harmless the MidPacific Road Runners Club, Road Runners Club of America, the City and County of Honolulu, State of Hawaii, and all sponsors, their representatives and successors, from all claims or liabilities of any kind arising from my participation in this event, including pre- and post-race activities. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purposes.

__________________________________________________________________________________________________ Signature/Signature of parent or guardian if entrant is under 18 Date 13 | HAWAIISPORTMAG.COM

we’re open

& WAITING FOR YOU

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friendly service & awesome running, swimming, and triathlon gear, now in 2 locations:

AIEIA • 98-390 KAMEHAMEHA HWY

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14 | HAWAIISPORTMAG.COM

@RUNNERS_HI

Kailua High School Surfriders 5k | 10k | 1 mile Run/ Walk 21st Annual Event

Sunday, November 5th, 2017 at 7:00 AM Brought to you by Friends of Kailua High School, a non-profit that helps Kailua High School's programs Race starts at Kailua High School Gym 451 Ulumanu Drive, Kailua, HI 96734 REGISTRATION:

Register online at Active.com or Register using form below.

Mail- in entries must be postmarked by Oct. 31, 2017 Race Day registration accepted til 6:30AM

PACKET PICK UP: Saturday, Nov. 4th at Kailua High Gym from Noon to 3PM Sunday, Nov. 5th, at Kailua High Gym from 6AM until 6:55AM. Race starts at 7AM.

10k FEMALE Overall Heather McDermott 44:28.3 19-24 Cassie Fosket 1:01:41.2 25-29 Sealey Desoto 52:51.0 30-34 Jovanna Tiet 53:52.6 35-39 Susie Stephen 45:01.7 40-44 Melanie Alono 59:35.1 45-49 Kim Hailer 47:05.8 50-54 Maureen Sell 1:03:13.8 55-59 Yvette Flynn 54:19.1 60-64 Debi Halcro 1:16:44.5 80+ Rene Mcwade 1:34:22.7

2016 Winning Times

MALE Overall Brandon Dibianca 37:28.7 13-16 Tanner Matsushita 41:26.2 17-18 Akira Allen 46:45.9 19-24 Brendan Diniz 47:47.7 25-29 Gabriel Chevrier 49:56.4 30-34 Joseph Brinkley 54:34.5 35-39 Takashi Kitazawa 49:57.0 40-44 Daniel Beckett 44:17.6 45-49 Wesley Palmer-Lasky 43:59.4 50-54 Ronnie Vesperas 56:47.6 55-59 Cedric Petty, Sr. 1:15:35.1 65-69 Karl Heinz Dovermann 1:11:49.1 70-74 Ken Best 1:05:24.6

SCORING:

Chip timing, pick up on race day

AWARDS:

Trophies for 1st place male and female overall winners Medals for 1st, 2nd, and 3rd place male/ female finishers in all age-categories.

The awards are for 5K and 10k only, excludes the 1 mile entries

PRIZES:

Random drawings for prizes after the race

Further Information:

Visit friendsofkailuahigh.com or call Anne Higashi 223-5750 or Ed Kemper 225-2965

Mail In Registration:

Attn: K. Kemper 1047 Apokula Street Kailua, HI 96734 Make Check Payable to: Friends of Kailua High School

5k FEMALE Overall Heather Berthelson 20:26.6 7-12 Makana Doane 35:17.6 13-16 Katie Hashimoto 23:49.6 17-18 Janice Hata 25:15.6 19-24 Heather Rohrer 25:57.8 25-29 Eva Dalhuisen 23:02.1 30-34 Juliana Yaste 24:19.1 35-39 Marti Garrison 28:26.3 40-44 Sharon Stokka 28:43.2 45-49 Cheryl Miram 26:49.1 50-54 Yvonne Covington 23:03.2 55-59 Christine Harrison 28:11.4 60-64 Becky Kercado 40:30.1 65-69 Holly Danahy 34:19.1

MALE Overall Alce Bell 17:00.2 7-12 Kai Fraser 33:49.3 13-16 Justin Berry 19:42.4 17-18 Hakuinakoloani Chock 18:17.2 19-24 Craig Taubman 32:19.2 25-29 Brett Zimmerman 18:02.5 30-34 Joel Harding 20:24.9 35-39 Andrew Taylor 18:06.9 40-44 Robert Farley 26:54.0 45-49 Michael Desilets 21:11.8 50-54 Jerry Can Hooser 22:17.5 55-59 Timothy Hata 27:41.6 60-64 Ron Heller 26:14.0 70-74 Ed Kemper 28:41.1 75-80 Bill Cunningham 34:28.3

2017 Entry Name: Last, First Email Address: DISTANCE:

1 MILE

Age Division on Race Day: 7-12

45-49 50-54

17-18 19-24

55-59

5K

13-16

Female

25-29 30-34 35-39

10K

SEX:

Phone Number:

Male

40-44

60-64 65-69 70-74 75-79 80+

Registration Donation Enclosed: Regular, Postmarked by Oct. 31: $30 with T-Shirt $20 NO T-Shirt $12 T-Shirt Only Late, Postmarked after Oct. 31: $35 with T-Shirt $25 NO T-Shirt $15 T-Shirt Only No guarantee of T-Shirt for Late Entries All donations are non-refundable

Kailua High School Students ONLY:

Shirt Size:

$12 with T-Shirt $8 NO T-Shirt S M

L XL XXL

I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I 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 participants, 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 behalf, covenant not to sue, and waive, release, and discharge the Friends of Kailua High School, Kailua High School, the Department of Education , State of Hawaii, City and County of Honolulu, this events officers, directors, members, volunteer-agents, successors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind the nature whatsoever arising out of or in the course of my participation in this event.

Signature: Signature of parent or guardian if under 18:

Date:

15 | HAWAIISPORTMAG.COM

Try Fitness is expanding!

The Women’s Fitness Experts

FOR UPDATES FOLLOW US ON

Ǵ TryFitnessHawaii & Na Wahine Festival Ǧ TryFitnessHawaii@gmail.com www.nawahinefestival.com

Take control of your life and Try Fitness today!

2017

KC Carlberg is taking the Try Fitness brand of aloha, inspiration and motivation to the Pacific Northwest. The Try Fitness mission has always been about women’s health, fitness and creating an environment for women to succeed.

She has been supporting Hawaii’s women for over 20 years as owner of Try Fitness and Race Director for Hawaii’s two premier all-women’s events Na Wahine Festival and Hawaii Pacific Health Women’s 10K. As KC continues to live part time in Hawaii to direct women’s racing events, her efforts will be focused on growing Try Fitness and recruiting women for Hawaii’s premier all-women’s races. Mahalo for your support over the years.

We look forward to a great future together.

Join KC and her team at Na Wahine Racing, LLC. Sign up today for these two great all-women’s events.

19th annual Na Wahine Festival September 10, 2017 41st annual Hawaii Pacific Health Women’s 10K TBA 2018

Na Wahine FESTIVAL Hawaii’s premier all-women’s multi-sport festival.

Sunday • September 10, 2017 • Kapiolani Park • 6:30 AM choose from one of

4

exciting events:

TOTAL FEE: ______________ TOTAL FEE: ______________

NEW

:;9(<)

*3050* /6:70;(3

(U (MMPSPH[L VM /H^HP¶P 7HJPMPJ /LHS[O

• Enjoy a relaxing run/walk Women ( Age 11 and up ) around Kapiolani Park before $35 ______ the Na Wahine Festival and $10, late entry ______ enjoy coffee and bagels as (after 6/1/17) you watch the event.

Add $30, Race Day entry _____ • Everyone ages 3 and over welcome (children, men TOTAL FEE: ______________ and women) • Price includes a sunrise walk t-shirt, bagels and coffee $25 ______ TOTAL FEE:

Regular entry must be postmarked by September 1, 2017

SPONSORS

❏ SPRINT TRIATHLON ❏ SUPER SPRINT TRIATHLON ❏ WOMEN’S FESTIVAL 5K ❏ SUNRISE 3K RUN/WALK 500m swim/12 mi bike/5K run 250m swim/6 mi bike/1.5 mi run Boys & Girls ( Age 5-10 ) $85, Active Military ______ $75, Active Military ______ ______ $95, Individual ______ $85, Individual ______ $120, team ______ $110, team ______ $10, late entry ______ $10, late entry (after 6/1/17) (after 6/1/17) Add $30, Race Day entry _____ Add $30, Race Day entry _____ $15, USAT $15, USAT one-day license* ______ one-day license* ______ Lisc# ___________________ Lisc# ___________________

Full Event Details at NaWahineFestival.com

The Women’s Fitness Experts The Women’s Fitness Experts

INTEGRATED SECURITY TECHNOLOGIES

______

ENTRY FEE incl. finisher shirt. Late entry not guaranteed finisher shirt.

* Each Team member must either be

a USAT member or must purchase a one-day $15 license.

APPLICATION at www.NaWahineFestival.com 16DOWNLOAD | HAWAIISPORTMAG.COM

RANDOM DRAWING

for a Road Bike for Women.

Must be present to win. Courtesy of Boca Hawaii.

REGISTER ONLINE at

www.pseresults.com

17 | HAWAIISPORTMAG.COM

My 3 Favorites Quick pre-workout breakfast

TEXT BY

Mariane Uehara, Master Certified Health Coach

IMAGE BY

Mercia Starominski

Before having a baby, I was an early bird soul. But my year and a half of sleep deprivation (due to that cute baby), has made me want to stay in bed until the last second possible. So simple, quick and nutritious breakfasts have been lifesavers for me this summer, especially since I have been coaching super early, leaving the house at 5am! Also, lately I am trying to squeeze in workouts to get ready for the Honolulu Marathon in December. Phew! I can’t workout on an empty stomach. I feel much more energized if I eat something before the run, but it needs to be something quick and simple that I can make in 5 minutes or less. So lately the three quick-yummy-nutritious preworkout breakfast meals that I have been enjoying are: RICE CAKE WITH ALMOND BUTTER & BANANA Tips: • put the rice in the toaster just for a few seconds for a crispier texture • instead of almond butter try with any other nut butter • strawberries or blueberries are also delicious on top of the rice cracker AVOCADO TOAST Tips: • ripe avocados works best as a spread on toasted bread • adding feta cheese to give an extra dose of salt and protein • you can squeeze a lemon on top for an extra dose of vitamin C and flavor

NOTE Regarding article in the previous issue of Hawaii Sport: The wrong version of the article “My three favorite workout and racing snacks” were published on our last issue. For the correct version please visit: freelifestylehawaii.com. Sorry & Thank you for reading!

18 | HAWAIISPORTMAG.COM

SALTY DATE MACADAMIA BAR Steps: 1. Combine dates, *macadamia nuts and coconut oil in food processor and blend until not quite smooth. If it’s too thick I like to add a little bit more coconut oil. 2.

Pour the mixture onto a large baking paper so you have enough space to fold the paper to flatten the mixture.Then sprinkle the salt and cinnamon on top of the mixture. 3. Cut into bars. Wrap the bars individually so it’s easier to carry around and share it. 4. The bars will be a little bit soft at first, but after a few minutes in the freezer, they are going to be perfect! 5. Keep the bars in the freezer. It’s also a perfect guilty-free dessert. Tips • you can add walnuts, cranberries, or any kind of dry fruits and nuts you like • make a big batch and leave in the freezer so you can grab a few bars when you are really running late for your morning workout or coaching session. • Oh! Bring a few extra bars to share, because this bar is everyone’s favorite! One little last tip…if you have to rush out of the door for your workouts in the morning, remember to hydrate the night before. A well hydrated body will work better! some “snacks” are worth sharing…. Mariane

REBECCA

TIM

AMANDA

SHANNON

SEUNG

ROSS

JUSTIN

MOTOKI

ANDIE

MARISSA

APRIL

MARCO

KOURTNEY

BEN

CAT

MATTHEW

GRISELDA

CHERYL

GIAN

DOREEN

KELLY

JEN

DEVON

THAISA

JACO

EXCELLENCE IN MOTION

MIWA

HONOLULU | WAIKELE | MILILANI 19 | HAWAIISPORTMAG.COM

TRY FITNESS ONLINE TRAINING Too busy to train for your dream race?

TF

ONLINE TRAINING

Too overwhelmed to make group training workouts?

JOIN OUR ONLINE TRAINING PROGRAMS

The Women’s Fitness Experts

Prepare for Ironman, Ironman 70.3, Olympic, sprint distances and more.

GET TRAINING THAT IS:

Online and convenient Personalized to help you set and meet your goals ✔ Flexible for your busy schedule ✔ Executable ✔ And provides the accountability you need for success. ✔ ✔

FOR UPDATES FOLLOW US ON

TryFitnessHawaii & Na Wahine Festival TryFitnessHawaii@gmail.com www.tryfitnesshawaii.com www.nawahinefestival.com

Take control of your life and Try Fitness today!

20 | HAWAIISPORTMAG.COM

Professional and personal service offered by KC Carlberg

Let Try Fitness make things easier by taking the guesswork out of your training and create personalized programs tailored to your specific events and goals. Join our community of like-minded women and gain exclusive access to an online Facebook Group that offers support, encouragement, and good health!

21 | HAWAIISPORTMAG.COM

Try Team Adventure: 30 Days of Biki The Try Team is testing out BIKI

Biki is Honolulu’s new bikeshare program. Since we live in Honolulu, it’s an accessible way to get around. We appreciate that we can easily rent a bike without the stress of bike maintenance and parking. When they launched in late June, my husband and I were so excited. We tried it out as soon as we could and we’re still biking. Here’s our experience with Biki.

Jenn’s Review My friends, family, and colleagues know that I love Biki and the lifestyle it supports.

It’s a great way to squeeze in cardio and it supports clean transportation. My husband Matthew and I bought the one-month pass that allowed us to have unlimited 30-minute rides. Getting around town has never been so easy. However, a tip for the ladies: riding in dresses and skirts can be tricky. Try an A-line instead of a pencil skirt or change clothes at your destination.

TEXT BY

Jenn Lieu & Matthew Nickel

I’ve heard many people in the general public and my network talk about the pros and cons of Biki. It’s been a hot topic lately and I think these conversations help support a better bikeshare program.

IMAGE BY

Jenn Lieu and David Aquino

Matthew’s Review My wife and I saw Biki as an opportunity to not only get places but to also enjoy the sun and fresh air. We started biking in the Kakaako area and quickly expanded to other parts of Honolulu.

Although I frequently use a stationary bike at the gym, there’s nothing like getting outside and biking. Using the Biki app is easy. App users can view all the Biki stations and see which ones have available bikes. Once you choose a station, the app will give you a code you can use to release your bike. Once you input the code, you only need to wait until the light turns green and you’re good to go. Since there are many stations to choose from, it’s easy to get from place to place.

My wife inspires me to get outdoors in creative ways and Biki is perfect for that. It brings back the joys and wonderful memories of riding bikes as kids. Sharing this experience with my wife means a lot to me. After using Biki for a month, I’ve become quick friends with the dedicated bike lane on King Street and South Street, which makes me appreciate the added protection the lane gives bikers. As long as we’re safe riding the bikes, I know that we will be using Biki time and time again.

Pro-Tip: Wear a helmet and check out the biking laws on bikesharehawaii.org.

Biki Information Website: gobiki.org/ Twitter: twitter.com/GoBikiHI Facebook: facebook.com/GoBikiHI/

22 | HAWAIISPORTMAG.COM

brought to you by:

Oahu Date

Time

Event

Location

Contact

Run

Sept. 3

6:00 AM

Runner´s HI 20K. Race #2

Kalaeloa (Barbers Point)

www.808racehawaii.com

Swim

Sept. 4

8:30 AM

Waikiki Rough Water Swim

Sans Souci Beach, Waikiki

www.waikikiroughwaterswim.com

Swim

Sept. 9

8:00 AM

Aqua Sphere North Shore 5k. swim and relay

Sunset to Waimea

www.northshore5kswim.com

Run

Sept. 10

6:30 AM

Old Pali Road 4.4 miles

Old Pali Road

www.mprrc.com

Tri

Sept. 10

6:30 AM

Na Wahine Festival

Kapiolani Park

www.nawahinefestival.com

Run

Sept. 15

tba

Sunset Flight Line 5k.

Marine Corps Base Hawaii, Kaneohe

www.greatlifehawaii.com

Tri

Sept. 17

6:30 AM

HTC Youth and Junior Triathlon

Kailua Beach Park

www.hitricenter.com

Swim

Sept. 17

8:00 AM

Guess Your Time Swim, for Linda Kaiser

Kaimana Beach

www.waikikiswimclub.org

Swim

Sept. 23

tba

Outrigger Canoe Club Swim

Sans Souci Beach, Waikiki

Outrigger Canoe Club

Tri

Sept. 23

7:00 AM

Keiki Tri, followed by Keiki 1K. and 5K. run/walk and 10k. run Ko Olina

www.bocahawaii.com

Tri

Sept. 24

6:00 AM

Sprint Tri

Ko Olina

www.bocahawaii.com

Bike

Sept. 24

6:15 AM

Honolulu Century Ride

Kapiolani Park, Oahu

www.hbl.org

Run

October 1

5:30 AM

Action Construction 25K. Race #3

Kailua Beach Park

www.808racehawaii.com

Run

October 7

7:00 AM

World Peace and Unity Run, 10K.

Ala Moana Beach Park

info@spocua.com

Run

October 7

7:00 AM

Waianae Coast 5k.

Waianae Mall

www.wcchc.com/5k

Bike

Oct. 7-8

9:00 AM

24 Hours of Hell in Paradise

Kualoa Ranch, Kaaawa, Oahu

www.mtbhawaii.com

Run

October 8

6:30 AM

Tantalus 10 miler

Makiki Hts. / Tantalus

www.mprrc.com

Run

October 21

tba

XTERRA Gunstock Halfmarathon

Gunstock Ranch, Laie

www.gunstockhalfmarathon.com

Tri

October 21

tba

H3 Triathlon

Ala Moana Beach Park

www.racetothebaseh3t.com

Run

October 22

5:00 AM

HMSA 30K. Race #4 + Keiki Run

Kapiolani Park

www.808racehawaii.com

Swim

October 28

8:00 AM

Hawaiian Looong Distance Swim

Kaimana Beach

www.waikikiswimclub.org

Run

October 29

tba

Aloha United Way 5K.

PAR Refinery, Kapolei

www.auw.org

Run

November 5

7:00 AM

Kailua Surfriders 5K./10k. and 1 mile walk

Kailua High School

www.friendsofkailuahigh.com

Run

November 12

5:30 AM

Running Room Val Nolasco 1/2 Marathon Race #5 + Keiki Run

Kapiolani Park

www.808racehawaii.com

Swim

November 18

9:00 AM

YMCA Turkey Swim

Ala Moana Beach Park

808-541-5248

Run

November 19

6:45 AM

Ka Iwi Coast Run, 4 miles

Sandy Beach to Hawaii Kai

www.kaiwicoastrun.org

Run

November 23

tba

Homeward Bound 5k.

Manoa Valley District Park

tba

Run

November 26

7:00 AM

Sylvia A. Martz 5k.

Kapiolani Park

www.mprrc.com

Biathlon

December 2

7:30 AM

Christmas Biathlon

Run

December 3

9:00 AM

XTERRA World Championships

Kualoa Ranch, Kaaawa, Oahu

www.xterraplanet.com

Run

December 10

5:00 AM

Honolulu Marathon

Kapiolani Blvd.

www.honolulumarathon.org

Run

December 16

tba

Makahiki Challenge

Kaááwa Valley

www.makahikichallenge.com

Run

December 16

tba

The Santa 5K Fun Run

Kapilina Beach Homes

www.myfunruns.com

Biathlon

January 14

7:30 AM

Magic Island Biathlon

Ala Moana Beach Park

www.waikikiswimclub.org

Biathlon

February 4

7:30 AM

Valentines Biathlon

Ala Moana Beach Park

www.waikikiswimclub.org

Run

April 8

6:00 AM

The Hapalua, Half Marathon

Kapiolani Park

www.thehapalua.com

Run

Sept. 9

tba

Hana Relay

Kahului Airport

www.virr.com

Run

Sept. 16

7:00 AM

Run Forrest Run, 5k. and Front Street Mile

Bubba Gumps

Run

October 15

5:00 AM

Maui Marathon, halfmarathon, 10k. and 5k.

Kahului

www.mauimarathon.com

Run

October 28

tba

XTERRA Kapalua Trail Runs

Kapalua

www.xterraplanet.com

Triathlon

October 29

tba

XTERRA World Championship Off-Road Triathlon

Kapalua

www.xterramaui.com

7:30 AM

Run for the Dry Forest

Puu´waawaa

www.pathhawaii.org

Poipu

www.thekauaimarathon.com

Maui Events

Big Island Events Run

October 22

Kauai Events run

Sept. 3

tba

Kauai Marathon

run

Sept. 23

tba

Ka'u Coffee Trail Run

www.okaukakou.org/trail-run-family-day

EVENT or GROUP Missing?

Email us to be included: hawaiisportmag@gmail.com 23 | HAWAIISPORTMAG.COM

Where to find BIKI

25 | HAWAIISPORTMAG.COM

brought to you by:

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

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Hawaii Triathlon Center Worlds

HTC, Kailua

808-282-0560

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

IT&B Sunday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

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

Mon.

5:45 PM

Lanikai Juice Monday Run

Lanikai Juice in Kapolei

www.lanikaijuice.com

Mon.

5:30 PM

GNC Run Club / Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Various locations around Kailua

www.facebook.com/groups/windwardtrainingfreaks

Wed.

5:15 PM

Faerber´s Flyers

UH Track

www.hawaii.edu/run

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Waikiki Shopping Plaza

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

Lanikai Juice in Kaka’ako

www.lanikaijuice.com

Fri.

6:30 PM

Friday Night Fireworks Run

Ala Moana Beach Park / Magic Island

www.mprrc.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:15 PM

Kihei Aquatic Center

jim@runningshoepress.com

www.virr.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

tri

Tryfitness Women's Training

Women's Training - Bootcamp, Run, Bike, Swim

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

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

Marion Summerer Coaching

Triathlon Training

www.marionsummerer.com

tri

Pacific Fitness Design

Triathlon / Running

www.pacificfitnessdesign.com

Trail Running

Oahu Trail Running Club

Running

www.facebook.com/groups/OahuTrailRunClub

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

tri

Hawaii Triathlon Center

Youth and Adult Triathlon Training

www.hitricenter.com

Running on Oahu

Running on Maui

Running on Big Island

Training Groups

26 | HAWAIISPORTMAG.COM

EVENT or GROUP Missing?

Email us to be included: hawaiisportmag@gmail.com

BIKI

Biki is Honolulu’s bikeshare system, brought to you by the non-profit Bikeshare Hawaii. Biki has 1,000 bikes at 100 convenient Biki Stops from Chinatown to Diamond Head. Biki bikes are perfect for short trips and are easy to maneuver, and fun to ride. Use Biki when you don’t want to leave your road or tribike locked to a bike rack.

TEXT BY

BIKI

There are great pricing options you can see in detail and purchase at gobiki.org. When you become a member by signing up online, you’ll get a Biki Pass and can use the Biki App to go straight to a bike to check it out.

IMAGE BY

BIKI

$20 Free Spirit - A bank of 300 flexible minutes that never expire Use however and whenever you like over days, weeks or months $15 Monthly Membership - Unlimited 30-minute rides $25 Monthly Membership - Unlimited 60-minute rides Best for residents who will use biki regularly. $3.50 Single Ride - One trip up to 30-minutes Purchase at the kiosk or app Hope to see you on a Biki soon!

27 | HAWAIISPORTMAG.COM

The Benefits of Training Miriam Ha, a Home Care Specialist, Hairdresser, and Athlete, shares her wisdom of how being physically active keeps her happy and healthy.

TEXT BY

Hina Torres

IMAGE BY

Hina Torres

28 | HAWAIISPORTMAG.COM

I’ve learned not to compare myself to anyone…

The most impressive races that I’ve completed were Hurt 100 in 2006 and Hawaii Half Ironman in 2014. Those races were great accomplishments for me because it took me many years to train, and a lot of thinking on my part to figure out if I could do it in the allotted time. I’ve also done a lot of Marathons, Volcano Marathons, Sprint Triathlons, Olympic distance Triathlons, Tin Mans, Trail races including Maunawili Out and Back, Firecracker 10 miler and Triple Trek.

I’ve participated in a lot of Boca Hawaii clinics to help motivate me. These clinics not only motivate but they teach you about proper form in running, swimming and biking, nutrition, how to deal with injury, what kind of shoes, clothes, and equipment to buy. In all the years of training I’ve met lots of interesting athletes and have actually witnessed them grow and progress over the years. I’ve learned not to compare myself to any one of them because we all are individuals with our own biomechanics and genes. These are individual sports yet I choose to do it with others in the same group. That’s what makes it fun. I find it interesting and fun to watch other athletes perform.

I did take a two year break and just this year began training again. I’ve pledged to myself to never let myself become lazy and inactive. Because I got sick more often during the two year break and had pneumonia for a month. Since January of this year after starting up again, I’ve only had one cold. My sleep is more sound lately, and my appetite is a lot better, and I feel happier and comfortable in my skin. Starting up again made me feel insecure, But with the help of friends like other athletes, and coaches, I was able to get back in shape and have fun at the same time. Never will I ever take for granted being healthy and fit; most of all I promised myself not to take for granted the friends I’ve made, Currently, for the first time, I’m doing the North Shore Swim Series and have completed all 5 races. On the 3rd race I got to swim with Dolphins, first time for me, I could hear them talking. Slowly I’m getting back in shape and having fun doing it. My life Is now on a regular schedule of fun, fitness and feeling good!

29 | HAWAIISPORTMAG.COM

UPCOMING EVENTS & RACES Old Pali Road 4.4 Mile Run Sunday, September 10, 6:30 a.m.

Very scenic run on the Old Pali Road!

Sign-up at https://runsignup.com/Race/HI/Kaneohe/OldPaliRoad44MileRun2017 Tantalus 10-Mile Challenge Sunday, October 8, 6:30 a.m.

Challenging course!

Sign-up at https://runsignup.com/Race/HI/Honolulu/Tantalus10MileChallenge2017

Join us for a fun Friday Night Fireworks Run at 6:00 p.m. at Magic Island. Various distances to accommodate both walkers and runners. After the run we have a potluck and enjoy the fireworks!

Pictured here is the annual Kailua Beach 4.4 Mile Run. A unique race where shoes are optional. photo: Ron Alford

Join the Mid-Pacific Road Runners Club The Mid-Pacific Road Runners Club organizes or helps with about 20 races each year. We get together socially for an annual meeting and awards banquet honoring our outstanding runners, and for periodic gatherings. Here, on our website, we post race results, pictures and feature stories.

Club races are open to the public, but members are eligible for discounted entry fees. For some races club members pay only $10. Members also receive discounts at some running stores.

Members are encouraged to serve the club as volunteers for at least one race per year. Mid-Pacific Road Runners Club depends on the help of its member volunteers.

Visit http://mprrc.com/ to join today!

30 | HAWAIISPORTMAG.COM

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Check out updates at

Tantalus Subset

Beginner and runner-friendly trails in the middle of the Pacific Ocean.

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Tear the map out and bring it on your next trailrun. Next page shows distances and elevation.

Aloha Trailway s at Fl

This is one of the more special maps we will bring you. Created by trailrunner Tony Barnhill, this map shows you the Tantalus trails in forms of a Subway map. If you are already a savy trail runner this is a great new way to see the trails you run on. If you haven´t been on Tantalus before then this can help you in finding your way, and determine the right route for your fitness level.

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a uo Pa

Aloha TrailWay

HAWAIISPORTMAG.COM

share

#A

set NAME Aihualama

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777ft / 71.3m

Q

40

Judd

1.1 mi / 1.8 km

T

234ft / 71.3m

T

20

Kalawahine

1.2 mi / 1.9 km

E

141ft / 43m

F

30

Kanealole

0.9 mi / 1.4 km

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511ft / 156m

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20

0.25 mi / 0.4 km

Nature Center

70ft / 21m

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10

Makiki Valley

1.2 mi / 1.9 km

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202ft / 62m

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25

Manoa Cliff

1.9 mi / 3.1 km

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503ft / 153m

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25

Manoa Falls

0.75 mi / 1.2 km

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350ft / 107m

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30

Maunalaha

0.75 mi / 1.2 km

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667ft / 203m

B

20

Moleka

0.75 mi / 1.2 km

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229ft / 70m

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15

Nahuina

0.75 mi / 1.2 km

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348ft / 106m

D

15

Nuuanu

1.9 mi / 3.1 km

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963ft / 294m

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45

Pauoa Flats

0.75 mi / 1.2 km

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-125ft / -38m

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20

Puu Ohia

0.8 mi / 1.3 km

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410ft / 125m

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20

Tantalus Arboretum

0.3 mi / 0.5 km

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82ft / 25m

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Ualakaa

0.5 mi / 0.8 km

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77ft / 23m

B

20

0.55 mi / 0.88 km

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1 foot = .3 meter

1 meter = 3.2 feet

456ft / 139m

1 mile = 1.6 kilometer

POPULAR Manoa Falls S O S from parking lot ROUTES 2.0mi/3.2km - 400ft gain

Pillbox

Nature Center

Z B J

W N E D X

F G H

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J B M

7mi/11.2km - 1750ft gain

10mi/16km - 1200ft gain

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#AlohaTrailWay 32 | HAWAIISPORTMAG.COM

Nature Center

MA

Manoa to Pauoa and back S O Q V Q O S

Nature Center

Makiki Lower Loop from parking lot Nature Center

Z B A Z

or

Z A B Z

Nature Center

H G F E D C A B Z

Nature Center

Nature Center

Nature Center

3.2mi/5.1km - 950ft gain

Tantalus Road/ Round Top Drive Loop

20mi/32.2km 4,900ft gain

H G F E D C A Z

5.4mi/8.7km - 1300ft gain

Viâ&#x20AC;&#x2122;s Top of Tantalus

Hurt100 Loop

I

6.9mi/11km - 1500ft gain

7.4mi/11.9km - 1500ft elev gain

M B A C D E

1 kilometer = .62 mile

Makiki Outer Loop

Up Trail, Down Road Z A C D E W

DIFFICULTY

Triple Trek Loop Nature Center

Z A B J

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9mi/14.5km - 2250ft elev gain

Z B A C D E F G R P Q O S 7.2mi/11.5km Leg 1 Leg 2 S O Q P U south T 5.3mi/8.5km 7.5mi/12.1km Leg 3 T south U P R G H I J B A Z Nature Center

Nature Center

download the latest version for free at

AlohaTrailWay.org

v 1.0

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Telephone Road

Nature Center

TIME

1.45 mi / 2.1 km

Makiki Arboretum

rail/ nack hop

ELEVATION GAIN

DISTANCE

33 | HAWAIISPORTMAG.COM

PRESENTS: Cycling to a Better Marathon

August 19 Through December 10 Cycling Contributes to Runnning By: Building Strength

Effective Recovery

Preventing Injury

Aerobic Development

315 Uluniu Street STE 105 Kailua, Hawaii 96734 808-333-1151 hitricenter.com

34 | HAWAIISPORTMAG.COM

Sept.24.2017

www.HBL.org/HCR

35 | HAWAIISPORTMAG.COM

The Making of a Champion with Hunter Pflueger

TEXT BY

Brad Yates

IMAGE BY

Yates Photo

How to Survive Six Straight Years of Non–Stop Training, Travel and Competition on the Highest Level in Multiple Sports while pulling a 3.7 point average at Punahou School.

I first met Hunter when he was in the seventh grade. Hunter was extremely competitive. He was living and working from the win–at costs hand–book. Even winning produced frustration. To use a race–car metaphor. He was stuck in 2nd gear.

Participating in swimming, water–polo and paddling canoe. Sometimes in the same day.

Reflection: The good news he was extremely bright and a really good guy.

He responded in time to a better “outcome vs. process” approach.

For more information check out Brad´s website: www.bradyates.com Photo: Brad Yates with Hunter Pflueger.

Process: Hunter’s process became more about learning to be present, deliberate breathing, choosing the right thoughts and focusing on the right emotions. Not an easy transition. But he was open to change. Around this time he decided to narrow his focus to paddle boarding and paddling canoe.

Reflection: Hunter’s grandfather Jimmy is a legendary paddler, having been on the Duke’s select team! Jimmy later became an outstanding coach. His methods were extremely progressive. Producing a team of “Young Lions:” Mark and Todd Sandvold, Mike Field, Howie Klemmer and his son and Hunters dad, Alan Pflueger… among others that became the standard of elite paddling.

Traveling: In terms of paddle board racing Hunter began to travel extensively to compete against and train with the elite coaches and paddlers in Australia. To compete in the World Championship’s in Mexico, North Carolina, and Florida and beyond. Often times these trips were scheduled immediately after a race. His Mom would pick him up at the race and drop him off at the airport.

Reflection: These trips often involved long flights with the normal challenges of air–travel. Arriving completely off schedule. Being exposed to old school coaches that believed in the value of impossible workouts. New and challenging conditions including cold water, radical wind and surf, 3rd world sickness and excruciating heat. Racing against the best and experiencing frustrating results. And, then to return to a massive amount of school work due tomorrow. When I would ask Hunter about how it went, he would always comment, “Good, the rewards far out weigh the negative”.

Success: Hunter sources one painful loss on the North Shore of Oahu to being a turning point. Hunter finished second to a close friend with an effort that far below his best. He vowed to never get out worked again. His competitive nature surfaced and he decided to increase his already arduous schedule. Soon after his dedication began to pay off and he became “somebody!”

He began to finish at the top in all of the important races. Most recently he and his partner Matt Delahunty teamed up to edge out former World Champions Brad Gaul and Kendrick Loius at the finish line in this year’s M2O. Reflection: In doing his part to win this race, Hunter demonstrated all of the important qualities of a successful Ocean Racer. He trusted his ability, he accepted the challenge and he battled the competition. In the end gave his best effort and came out on top!

Update: After Winning the World Championship in Team Stock, Hunter rested for four days. Then he traveled to Maui to paddle in the 2017 HCRA State Championship. He was part of the winning crew in the Boys 18 & under and finished 3rd in the Senior Men. One week later and he is training for a paddle board race that is part of the Duke’s OceanFest. And the it’s on to College at USD where he plans to find the time to train and compete on a regular basis.

His real goal is to win the M2O Unlimited Paddle Board next summer.

Survival: So how did Hunter survive the past six years with a smile on his face and wanting more. Simple, he learned to breathe, make reasoned choices, work his process and debrief and when necessary reframe the negative.

Breathing: Hunter continues to refine a daily routine of Essential Breathing for over–all health. Performance Breathing to settle down, be aware, prepare and execute with power and accuracy. Power Breathing to get more oxygen in the blood stream, reduce carbon dioxide, to clear your mind under pressure and help with recovery.

Reasoned Choices: Hunter has a plan for getter better. His mind set is fueled by gratitude that allows him to be clear of the reasons related to the why for what he want to do. This why becomes a source of power to move forward.

Process: Hunter is able to use his breathing to be present and operate in the moment, to be mindful of choosing the right thoughts and focus on the generating the right emotions and feeling the sensations associated with proper actions. In line with this process, he uses a sequence of visual reminders that speak loud and clear to him about what he needs to do to give his best effort.

36 | HAWAIISPORTMAG.COM

Debrief: Hunter is able to capture the positive feelings (save), release the

Get people talking!

Media Placements Strategy Media Training Events Videos Writing Voice-over Emcee …and More!

37 | HAWAIISPORTMAG.COM (808) 377-0833 · Diane@DianeAko.com

negative feelings and write down the decisions for improving his performance on a regular basis. This discipline allows him maintain the plan he wants and needs to keep it real.

Reframe: Hunter is able to find the positive aspects of negative results, resolve issues and make very difficult decisions that keep him stoked on what he loves to do.

Reflection: Hunter has the mental fitness to excel and win. He is HiLevel in all regards. Two of his coaches Travis Grant and Mike Cote speak to his integrity and strength of charater.

Travis Grant, Champion 2017 M2O SUP “Hunter is an incredible young man. I love to train with him. He respects the work, the sport and the Ocean.

He knows what he wants and he knows how to win. But most of all, I’m impressed with him as a person. One day on Molokai before a channel crossing we were driving to the store. As we were pulling out of the parking stall he asked me to stop. Then he jumped out and helped a older lady who was struggling to put her groceries into the car. It took less then 1 minute and the lady was so thankful. I was so amazed. It made me think. It was such a simple gesture yet it meant so much to this lady, and myself that day. Great job Mate. Keep up the awesome work!”

Mike Cote, Paddle Racer Enthusiast and Coach Hunter is a kind and respectful guy. His heart is in the right place and he paddles for the right reasons. In the water he is a beast! He is on the right track to win M2O!

Shoes and Injuries Text and Image by Brian Clarke © 2017 When you think about the cost of running, it isn’t very much.

Shoes are by far the most expensive item, but compared to cost of biking, shoes are nothing. And if you were into yachting, it could be a lot worse.

Runners are proverbial cheapskates. Back in the day, it was embarrassing to be caught using a new pair of shoes. We used to scuff them up and rub dirt on them so they would look old and used—a sign of being a “real” runner. Nowadays, most people have no compunction about wearing new shoes, especially when they are needed.

So the first question is: How do you know when you need new shoes? The answer has nothing to do with the number of miles you’ve put on them. Rather, it’s when you feel an unusual pain developing during or between workouts. Pain is often a sign of worn or compressed shoes. So if you are experiencing pain, the first thing you should look to are your shoes.

You must understand that, because of the pounding shoes take in running, they wear out much more quickly than street shoes.

And often the wear is not apparent to the untrained eye. The uppers can look brand new, but the compression is there in the mid-sole and is most noticeable when you compare the cushioning of an old shoe to a that of a new one. Wear also occurs on the bottom layer where the shoe hits the pavement. Further, few people think to look for insole compression, but the insoles the shoe comes with wear out, too. Even minor wear and compression can cause significant pain.

Minor aches and pains are part of endurance athletics. The trick is to recognize real injury. You aren’t injured unless a pain persists or recurs. One of the major danger signals is when pain takes a while to go away when you wake up in the morning or when you get up from your desk at work. You can also feel persistent pain during a workout. My athletes and I measure pain on a five-level scale: tender, twinge, ache, sore, severe. Any pain above the tender level is an injury.

The most common injury is pain on the outer/lateral side of the knee. There are several shoe-related causes of this sort of pain: 1) wear on the back/outer corner of your shoes; 2) shoes that are too soft in the mid-sole; and 3) lack of support in the back-outer corner of a shoe, typically caused by gaps in the rubber or a beveled surface, both of which are built into the shoe.

38 | HAWAIISPORTMAG.COM

A doctor will diagnose the injury as Iliotibial Band Syndrome (ITB) and prescribe rest and anti-inflammatory medicine. Doctors will often take an X-ray or an MRI, assuming incorrectly that the problem is in the knee.

But the problem isn’t in the knee; it’s in the shoes, and few doctors know enough to prescribe a new or different pair of shoes. It’s not their business to know about shoes. And they don’t have the same incentive a coach has to get you out of an injury.

Similarly, a physical therapist will prescribe stretching, rolling (massage) on a foam cylinder, and weight-lifting. In my opinion, therapy is best used to prevent the future recurrence of injury in a susceptible part of your body. Until a pain goes away, however, therapeutic activities can cause more injury and continued pain, especially when you do them too vigorously. Therapy is best left until you are out of the injury and you can evaluate the effects of therapeutic activities. If stretching brings the pain back, for instance, you know to stop stretching. But if the pain hasn’t gone away when you start a stretching regimen, then you won’t be able to tell if the stretching is causing it or something else is. Meanwhile, aside from therapeutic icing to reduce inflammation, I recommend rehabilitation as opposed to therapy.

Rehabilitation allows the injury to heal without active intervention on your part, except for gentle exercise. Rehabilitation essentially increases circulation without inducing further damage.

A minimal rehab program could be little more than a gentle warm-up, which you do every day, despite the injury. The duration of the rehab workout is not as important as your pace. The essential feature of the workout is a pace that’s slow enough that you experience the injury at not more than a tender level. The worse the pain, the slower you have to go! It is better to walk than to try to train “through” an injury at your usual training pace.

Training through pain that’s greater than the tender level will make the injury worse and prolong the time to full recovery. See about training “under” your injuries, instead. This requires that you change your mindset from actual training to rehabilitation, until the injury goes away.

START: 9:00 am, at Ala Moana Beach Park, ENTRY FEE & DEADLINES: Diamond Head end. A staggered start will be used due to the number of participants.

COURSE: 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.

RULES: No mechanical aids such as flota-

tion 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.

CHECK-IN & REGISTRATION:

7:30am to 8:30am on race day at the Magic Island end of Ala Moana by Picnic Area #29.

$25, Youths (8 to 17 years old)  Towel included if postmarked 10/18/17  PARENT/GUARDIAN SIGNATURE NEEDED ON REGISTRATION FORM $40, Adults—Until October 29th Towel included if postmarked by 10/18/17



$50, Late entry  Accepted up to 8:30am on race day; includes a towel if available.

Mail or Walk-In Registration Only

DIVISIONS/AWARDS: 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.

Top Male and Female in the 2K and 1K will each receive a frozen turkey!

2K Age Groups Male & Female: 10 & under, 11-12, 13-14, 15-18, 19-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, and 85 and over. Awards will be given to the top 3 finishers in each age group.

Mail To: 2017 Turkey Swim c/o Neal Yamamura Nu'uanu YMCA 1441 Pali Highway Honolulu, Hawaii 96813 If mailing in, make checks payable to Nu’uanu YMCA

Contact info:

Neal Yamamura Phone: 808-541-5248 Email: nyamamura@ymcahonolulu.org

EVENT: ___Classic (2K) Age on race day: _____

___ Lite (1K)

Check one below: (All fees are non-refundable) ___ $25, Youths (8 to 17 years old)

GENDER: ___ Male

___Female

Last Name ____________________ First Name _____________________ Street Address ________________________________________________

Towel included if postmarked by 10/18/17

City, State, Zip ________________________________________________

Towel included if postmarked by 10/18/17

Phone Number_________________________________________________

___ $40, Adults (Until October 29th)

___ $50, Late entries (after October 30th) accepted until 8:30am on race day for all ages (towel included If available.

E-mail: ______________________________________________________

Waiver for the 2017 Nu'uanu YMCA. 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, 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 2017 Nu'uanu YMCA 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 8 to 17 years old, this form must be signed by parent or legal guardian)

Date signed 39 | HAWAIISPORTMAG.COM

So, for example, whenever you feel a sharp twinge of pain, you should slow down immediately until the pain goes away. If you catch the problem soon enough, you should be out of the injury in a matter of days. Otherwise, if the pain is already at the chronic, deep-dull-ache level, then you may be looking at a longer period of rehabilitation before you can train or race effectively.

A severe injury could take weeks to get rid of. If you have a race coming up soon, you may not have time to rehabilitate the injury.

In that case it’s better to skip the race and rehab the injury than train through it and do the race, which would almost certainly risk a much longer rehab period. The basic rule is this: Don’t abuse yourself!

Besides slowing down and continuing on a daily basis, you’ve got to figure out what’s causing an injury so you can solve the problem. It’s beyond the scope of this article to elucidate the many possible factors that could be causing an injury. When it comes to solving an injury problem, it’s best to consult with someone who knows the game as a professional running coach.

But if your shoes are older than a year and you can see suspicious wear on the bottom layer it’s a good idea to cover the newshoes base immediately before seeking professional assistance of any sort.

People always ask me what shoes they should buy. What they should ask is how should I go about buying shoes? You have to know how to buy a pair that will work for you. And since everyone has different physical quirks, it’s difficult to proceed without a good deal of self-knowledge in combination with an understanding of the various shoe brands and models. Some people are good at researching shoes; others don’t have the time or the inclination.

That’s why we have running shoe specialty stores. On the island of Oahu, the sales people at the Running Room, Runners HI, and

Runners Route are knowledgeable and honest. Knowledgeable sales people will start with looking at your old shoes (to see the wear pattern) and your feet (to see if there are any problems with your gait). High arches, for instance, may require different sorts of shoes compared with flat feet.

A good shoe store will also let you take a short jog in the shoes outside the store. There should only be subtle differences between the shoes the sales person brings you. But the ones you choose have to be comfortable. Keep trying on shoes until you find a pair that fits perfectly. Nothing can be binding, pinching or squeezing when you first put them on. If the shoes feel good, take them out for a test drive. All you need is a 50-yard jog on hard pavement to tell if the shoes are comfortable to run in. Do they give you the support you need? Hint: The bigger you are, the heavier and more supportive the shoes have to be.

After buying the shoes, take them out on a 30-minute run. If they aren’t hurting you, you probably have a pair that will work. If not, take them back immediately, and most stores will let you return them.

Remember that pain-free running is natural; injuries are unnatural. Running is complex enough that some injury is almost inevitable. Inevitable, but not necessarily permanent. All injuries go away if they are handled properly.

You have to set priorities: Slow down, figure out what’s causing the pain, get professional help if needed (but medical help only as a last resort), and get new shoes at a reputable shoe store.

Most importantly, keep doing regular workouts at a slow-enough pace that the pain goes away noticeably from day to day or week to week.

BC Endurance Training Programs Starting in August, 2017: 

Honolulu Marathon Training. Preparing walkers, joggers, runners, and racers for the Honolulu Marathon.

Beginners are welcome.



Island Triathlon Training. Preparing beginner and intermediate triathletes for the Na Wahine and the H-3 Triathlons.



Sunday Trails for Hikers. Eight Sunday morning hikes on the ridges of East Honolulu for fitness buff looking for a unique visual experience.

To be on the mailing list for any of our excellent trainings, And to take advantage of our 3-free-workouts offer, Go to the sign-up page on our Website:

http://bcEnduranceTrainings.com/ 40 | HAWAIISPORTMAG.COM

SUNDAY, NOV 19, 2017 6:45 AM · 4 MILES Hui Nalu Canoe Club invites you to the 5th Annual Kaiwi Coast Run & Walk. Appreciate the beauty of a coastline now protected in perpetuity. Thanks to forty years of community involvement, the land from Hanauma Bay to Makapu‘u is protected from development. Come and enjoy the spectacular views at your own pace.

www.kaiwicoastrun.org COURSE Race starts at 6:45 a.m.

The Fifth Annual Kaiwi Coast Run & Walk is a community oriented 4-mile journey along the famous Kaiwi coast scenic highway to be held on Sunday, Nov 19, 2017. The event begins at 6:45 a.m. with the rise of the sun over the Kaiwi Channel, a Hawaiian oli (chant) and the blowing the pu (conch) shell.

KULA 100 EXCLUSIVE RUN PACKAGE $150 Packet pickup at Outback Steakhouse Hawaii Kai, including pupus, wine and beer, on Saturday, Nov 18, 2017, 1-3 p.m. Champagne brunch after the run at Roy’s Hawaii Kai. Kula 100 Goodie Bag includes: race entry, souvenir miniature glass fishing float, event t-shirt, special event shirt and all regular entry goodies.

Limited to 100 entrants. No discounts apply.

Starting at Awawamalu (known as Sandy Beach), the course continues around the Kaiwi coastline, passes Halona and Hanauma Bay and finishes at the Hui Nalu Canoe Club on the shores of Maunalua Bay.

ENTRY FEE $40 Entry through Oct 31, 2017. A non-refundable, non transferable fee of $40 must accompany each entry (65+ and 12 years & under pay $30). Enter online at www.kaiwicoastrun.org (service fee applies) or mail entry. Mailed entry must be received by Oct 31, 2017. Make check or money order payable to: Hui Nalu Canoe Club. Mail to: Time Line, P.O. Box 25566, Honolulu, HI 96825.

OTHER DETAILS Shuttle service is provided from the Hawaii Kai Park & Ride to the start line. In addition to an event t-shirt, up to 3,000 entrants receive a souvenir miniature glass fishing float. Light refreshments are provided at the end of the race. Wheelchair accessible parking map and other details are provided at www.kaiwicoastrun.org.

LATE ENTRY $50 Entry after Oct 31, 2017 is $50 (65+ and 12 years & under pay $40). Online entry only through Nov 12, 2017 at www.kaiwicoastrun.org (service fee applies) or at packet pickup. No guarantee of t-shirt.

AWARDS DIVISIONS Top 3 Elite Men & Women and five-year age divisions from 10 and under through 80+.

DAY OF RACE ENTRY $60 Day of race $60 (65+ and 12 years & under pay $50). No guarantee of t-shirt. At Awawamalu (Sandy Beach) start, Nov 19, 2017, beginning at 5:30 a.m.

PACKET PICKUP Please visit www.kaiwicoastrun.org for information on packet pickup.

DISCOUNTS Military - $5 discount through Nov 18, 2017. Does not apply to keiki, senior, Kula 100 or Hui Nalu entries.

Hui Nalu Club Member - $10 discount. Must have 2017 dues paid in full. Applies to keiki, adult and senior entry fee. Good only through Oct 31, 2017.

INFORMATION info@kaiwicoastrun.org | 808.256.7394 Patsy Vasquez

NO SHIRT guaranteed for entries received after Oct 31, 2017. Shirt size selection is final.

KAIWI COAST RUN & WALK ENTRY

ON RACE DAY

ENTRY FEE

_

HUI NALU MEMBER? YES

NO

MILITARY BRANCH OF SERVICE

ADDITIONAL DONATION TO LIVABLE HAWAII KAI HUI

DISCOUNT

+

TOTAL

=

REFERRED BY

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

WAIVER & RELEASE: I agree to comply with the rules, regulations and event instructions of the Kaiwi 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 Kaiwi Coast Run & Walk offers no refunds and that the Kaiwi Coast Run & Walk race officials reserve the right to refuse service to anyone, for any reason.

41 | HAWAIISPORTMAG.COM 04/17

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

Meniscus Injury

TEXT BY

Motoki Nakamura PT, DPT, JACO REHAB

Image

Motoki Nakamura

Straight leg raise, hold position up to 1 minute.

Sitting knee extension stretch, push down and hold for 30 seconds.

To the right: Sidelying hip abduction, lift top leg up and down.

42 | HAWAIISPORTMAG.COM

Running season has started for many of Hawaiiâ&#x20AC;&#x2122;s active individuals. For many runners who are starting to increase mileage or just starting to prepare for their first marathon, we often see injuries to the knee. Of all knee injuries, meniscus is one of the most common knee injuries we see at Jaco Rehab.

Meniscus is a disc-like cushion in the knee joint, which acts as a shock absorber when weight bearing. There are two menisci in each knee joint-- medial (inner) and lateral (outer). Due to biomechanical and anatomical nature of the knee, most meniscal injuries occur to the medial (inner) side. Injury can be due to a traumatic event, often times when the knee joint is loaded too aggressively. Meniscus can also be injured due to degenerative changes, most often seen in ages greater than 40 years and with a higher BMI. Typically athletes with meniscus tears may present with swelling in the knee joint. Symptoms may include buckling, clicking, catching, or locking sensation when walking. Pain is usually not reported when resting in sitting or lying down position. However, pain can elicit with pivoting movements, as well as squatting or going up/down stairs.

The good news is that both conservative and surgical approach has proven to show good outcomes to decrease pain and improve functional movement.

If a meniscus tear occurs on the outer region, blood vessels may be present, which brings nutrients and naturally repair the injured site. Also, some studies have shown that athletes with meniscus tears on imaging reports (i.e. MRI) can present without pain. Thus, meniscus injury can be treated effectively if seen by a medical professional.

When it comes to physical therapy, restoring knee range of motion and decreasing pain is the first step we take for rehabilitation. This may be performed with manual therapy such as soft tissue and joint mobilization.

Usually, restoring knee extension (straightening the knee) is performed before improving knee flexion (bending the knee) because extension plays an important role to avoid compensatory movements when walking or standing.

Studies have also shown glute strengthening to be an important factor to prevent recurrence. Ice, compression and elevation is indicated during acute stage of rehabilitation where swelling and/or heat is still present.

Some of my favorite exercises for acute stages in meniscus rehabilitation is shown below. For more information about meniscus injury, come visit Jaco Rehabilitation and one of our therapists will be more than happy to help you answer any questions.

SIGN-UP FOR TRAIL RUN WORLDS DECEMBER 3, 2017 UPCOMING HAWAII XTERRA RACES 8/19

XTERRA ADVENTURE FEST 2K, 5K, 10K TRAIL RUNS - KAPALUA, MAUI

10/21 XTERRA GUNSTOCK RANCH 5K/21K TRAIL RUNS – LAIE, OAHU 10/28 XTERRA KAPALUA 3.3K, 5K, 10K, KEIKI K TRAIL RUNS – MAUI 10/29 XTERRA WORLD CHAMPIONSHIP TRIATHLON* XTERRAMAUI.COM 12/3

XTERRA TRAIL RUN WORLDS 5K/10K/21K AND ADVENTURE WALK KUALOA RANCH, OAHU

XTERRAPLANET.COM

877-983-7721

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2017 Bioastin Norman Tamanaha 15k.

TEXT BY

Yuko Lin Nakai

Image

Yuko Lin Nakai and Kazuki Ishii

2017年8月6日、Bioastin​ ​ホノルルマラソン準備シリーズの第1弾となる、Boca Hawaii​ ​Norman​ ​Tamanaha​ ​15kmが、ホノルルのカピオラニ公園で開催されまし た。 このレースは、ハワイ長距離ランニング界の父、NORMAN​ ​K.TAMANAHA （ノーマン​ ​K.​ ​タマナハ）（1907年4月～1977年10月）のメモリアルレースとし て、1978年より続いています。 米国にカラーTVが出始めた1952年のBoston​ ​Marathon（ボストンマラソン） で、5回目のマラソンにして総合5位となったことで、ハワイ中が喜んだそうで す。その時、45歳でした。 その後も、トライアスロンやマラソンが幅広い年齢層から受け入れられるスポー ツとなる迄の長い時間、地元ハワイの人々の関心が向くようにと努力された長距 離レースのパイオニアとして、今も私たちランナーの話題に登場している、 NORMAN​ ​K.TAMANAHAです。 その歴史あるNorman​ ​Tamanaha​ ​15k、今年の優勝者は日本から参加された Kazuki​ ​Ishii（石井和樹）さん。普段は小学校教諭の石井さん、昨年は2位、そし て今年は見事優勝です。おめでとうございました！​ ​今回2位となったJames Jonesと共に他を圧倒した走りでした。 Jamesは朝の用事がおして遅れての登場となり、私たちよりも少し遅れてのス タートとなってしまった為、残念ながら石井さんとのデッドヒートは見られませ んでしたが、ハーフマラソンなどの記録を見ても、良い勝負となる筈でした。来 年は面白いかも？ですね。 石井さん以外にも、日本から沢山の方が参加されている、このレースです。 ちょうど夏休みなのですね。来年は更に増えると良いな～と期待しています。 その優勝者の石井さんから、喜びの声が届いていますのでご紹介します。 『ハワイに来るようになって５回目。いつもは夏ですが、去年は冬にも来てしま いました。ハワイが大好きになってしまったきっかけは、新婚旅行です。奥さん のなっちゃんは、元々ハワイが大好きで毎年のように来ていました。そんななっ ちゃんに影響を受け、私もハワイに魅了されてしまったのです。 そして、私は大のマラソン好きでもあります。なので、ハワイに来たら必ず出場 したい大会があります。Norman15kです。 このレースは、ホノルルマラソンのコースの一部を利用して行われています。 そして、長く続いている歴史ある大会であることも知りました。 昨年、走らせていただいた時、アップダウンの多いコースだからこそ味わえる レースの面白みや、風光明媚な眺めにとても感動しました。その時は2位という 結果に終わり、来年も出たいという気持ちをさらに高めてくれました。 そして、今年、再び同じ舞台に立つことができ、始まる前からワクワクしてい ました。スタートから飛び出す作戦で、他のランナーをどんどん引き離すことが できました。難所であるダイヤモンドヘッドの坂は、リズムよくきざみ、うまく 乗りきることができ、自分の走りの世界に入り込んで、もう夢中です。さすがに 疲れが出ましたが、トップのまま最高の気分でゴールできました。 最後に、この大会でいつも思うのですが、応援はもちろん、ゴール後の祝福も すごく幸せになります。私が日本人であっても遠慮なく話しかけてくれるし、お めでとうを言ってくれます。そして、友だちになることもあります。 ハワイに来て、最高の思い出がまた１つ増えました。』

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CHRISTMAS BIATHLON ~ SATURDAY Dec. 2, 2017 MAGIC ISLAND BIATHLON ~ Sunday, Jan. 14, 2018 | VALENTINES BIATHLON ~ Sunday, Feb. 4, 2018 COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes.

ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Nov. 20. Entry fee includes one Tshirt for each participant.

PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui-Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES (after Nov. 20): $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Nov. 27. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries.

RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions.

AGE GROUPS: INDIVIDUAL: 8-11, 12-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45 -49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115-134, 135+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

Enter online @ Active.com

1 K Swim : 5 K Run : Individual or Team BIATHLON SERIES:

All

Early Registration postmark by 11/20/17, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS. races start at 7:30 am Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.

Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award.

SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org

INDIVIDUAL or TEAM RUNNER (Last Name)

(First Name)

S INDIVIDUAL or TEAM RUNNER (Phone)

Birth Date

INDIVIDUAL or TEAM SWIMMER (Last Name)

Age

M

Sex

L

XL

L

XL

Shirt Size

(First Name)

S

CHRISTMAS BIATHLON: DEC. 2, 2017 Birth Date

Age

Mailing Address

M Shirt Size

Sex

City

Zip

Check this box if you are entering the BIATHLON SERIES Email Address

TEAM DIVISION (Check ONE only) Male Female Mixed

TEAM AGE GROUP (Check ONE only) 0-34 35-54 55-74 75-94 95-114 115-134 135+

Biathlon Series Entry (Mail by Nov. 20) Biathlon Series Late Entry (Do not mail after Nov. 27)

Individual $75 $100

Team $150 $175

$30 $45

$60 $90

Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.

Christmas Biathlon Entry (Mail by Nov. 20) Christmas Biathlon Late Entry (Do not mail after Nov. 27)

WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, Maui Jim, Active.com, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to

I have read, understand and agree to the terms of the waiver & release.

Date

Parent or legal guardian signature and agreement to waiver, if entrant under 18.

Date

I also agree to the terms of the waiver & release for the following events: (write initials) Magic Island Biathlon Valentine’s Biathlon

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Athlete Profiles

TEXT BY

Brian Clarke

Image

HTC, Brian Clarke, ORC

Wendy Rasmussen. Hawaii Triathlon Center. As a newbie triathlete I experienced a steep learning curve adapting to a regimen of six days of workouts per week.

Fortunately, I had a supportive team at Hawaii Triathlon Center. Having a written training schedule that treated my workouts like any other important appointment made it more likely I would follow through.

Similarly, having a checklist for my gear was helpful. I also had to plan ahead to make sure I had enough of the right kinds of food before, during, and after workouts.

All of that was nothing compared to those unwelcome but necessary 5 a.m. alarms on the weekends. Training with a group and knowing people were waiting for me helped push me out of bed. On days when I wasn’t feeling like working out, I went out for at least 20 minutes knowing that I could call it a day if my motivation didn’t improve. I was in this for fun, but scaling back on training was challenging when it seemed everyone around me was managing two-a-day workouts.

Nonetheless, when it started feeling like a second job it was time to make some tweaks to my plan. For example, my best swim race came when I threw away my pacing goals, and instead focused on my stroke and how I felt. I ended up finishing ten minutes faster than I thought I could.

Since then I’ve continued focusing on process instead of outcome and I’ve had much more enjoyable training and racing experiences.

Joe Breuwet. Island Triathlon Training. I have been competing in Sprint and Olympic distance triathlons for 18 years. I had never trained with a coach because my work schedules always conflicted with program schedules.

Recently, I was invited to a more convenient Sunday morning workout with Island Triathlon Training. We did a shortened version of the Tinman race course, complete with bike racks in the transition area.

The workout was like a real race, with times for each event and the transitions. I had a blast. And the potluck/social after the workout sealed the deal. I joined the group that day.

Every Sunday we did a 2- or 3-sport timed workout and I found myself prepping for Sunday mornings as I would a race. I experimented with different pre-race meals and with nutritional supplements during the race. The experience helped me to find out what worked to give my best performance. I was also struggling with leg cramping during races when I joined the team. I was able to get to the bottom of that issue and solve it as well.

My weakest area in the triathlon has always been the swim-to-bike and bike-torun transitions. This is because I never practiced them and was never coached on them. One of our Sunday workouts included transition practice. I learned so many transition tricks from the coaches that I lowered my combined transition time by several minutes. That alone could move me up the finisher’s board during the Tinman.

What a difference from training on my own!

Emma Holland. Oahu Running Company. It is generally challenging for me to get to training sessions prepared and on time. My biggest challenges are with gear, training focus, cooking, and resting.

It works for me to keep my training gear in a bag in my car. I refill the bag with clean items after each workout. I even keep backup bags of older stuff, which keeps me from using “missing gear” as an excuse for skipping workouts.

The usual training and racing goals are vital to staying focused on preparation.

Staying focused is also a matter of balancing a regular schedule and enough variety to keep my enthusiasm. Having set times and safe places to exercise keep me in the habit; working out spontaneously with friends or adding a fun cross-training session helps to keep me energized.

The biggest discipline challenge for me is fuel. Cooking has never been my forte. I find it helpful to network with friends for food options or to use a food app like myfitnesspal. Preparing a menu around training calories, nutrients, and cooking instead of eating out is also helpful.

When I take the time to listen to my body during a workout, it will tell me if I’m behind on rest or fuel. Unfortunately, having to back off on workouts because of lack of rest or improper fueling gets in the way of achieving my goals.

When that happens, I take the time to network with fellow athletes or talk to my coach about what areas I may need to adjust.

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Night Swimming

Kailua Masters was greeted with a great sunset Wednesday evening (August 16)...it makes the workout a little easier with a view like this. They train every Monday and Wednesday 7 to 8:15 PM at Kailua District Park. See more info here: www.kailuamasters.org.

Photo 47 by| HAWAIISPORTMAG.COM Michelle Simmons

SUNDAY APRIL 8, 2018

KAMA'AINA REGISTRATION OPENS IN OCTOBER

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