September-October 2018

Roth & Roll Stroller Running Updated Trailway Map

Makahiki Challenge is Back

SWIM - BIKE - RUN September-October 2018 1 | HAWAIISPORTMAG.COM

Photo by: Gameface Media

2 | HAWAIISPORTMAG.COM

Annie Kawasaki at Mount Hood.

Photographer: Annie Kawasaki

Have you taken any great sportsphotos that you would like to see here? Email us at hawaiisportmag@gmail.com

3 | HAWAIISPORTMAG.COM

ALOHA FROM THE EDITOR When you read this BIKI has passed 1 million rides. Earlier the 3 feet passing law was passed, and new bikelanes are in the works as I am writing this. How amazing is that, a lot of accomplishents in a span of a few years, and it is good for the environment and for the physical health of those riding a bike instead of driving their car everywhere. Let´s continue that work, and help each other using our bikes more.

In this issue you will see a slight change, if you, after reading this, close iup the magazine, and turn the magazine to the backcover you will see a Hawaii Sport Body Boarding Magazine, there was once when athletes identified themselves by only one sport... well times have changed, and now an athlete can cross over and do several sports...so will we.

Aloha, Christian

On the previous page former Hawaii High School standout Annie Kawasaki has perfected of the running selfie at Mount Hood in Oregon. Here above with Bryan Clay in the middle, Hawaii´s Olympic Decathlon Champion (2008 in Beijing, and silver 2004 in Athens).

EDITOR

Christian Friis

COPY EDITOR Crystal Hirst

CONTRIBUTORS

Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Brian Clarke Glen Marumoto KC Calberg Mariane Uehara Sara Ecclesine Susie Stephen Motoki Nakamura Jenn Lieu & Matthew Nickel Yuko Lin Nakai Matt Bickel Daniel Alexander Malia K. Harunaga Wendi Lau Sarah Nakai Jack Barile Christina Cox Odeelo Dayondon Halina Zaleski

HAWAII SPORT REPORTS

COVER PHOTO

The Makahiki Challenge has become Hawaii´s premier obstacle race. It attracts a lot of regular runners along with people who have never done a sports event before it is a lot of fun...and you should try it! Photo by: Gameface Media

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

IMAGES

Augusto DeCastro Kalani Pascual Motoki Nakamura Mércia Starominski Brian Clarke Hawaii Bicycling League Taylor Wong Tracey Rohrer Peter Thalmann Bernie Baker Jesse Stephen Gameface Media Jonathan Lyau Annie Kawasaki Ron Alford @marissaphillipsphoto

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 twit ter@hawaiispor tmag

Legal Information: Copyright 2018 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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ALL PROCEEDS WILL BENEFIT 808 CLEANUPS!!

2018 Guess Your Time Sunday, September 23, 2018 @ 8:00 am

Mail completed entry form and $30 check payable to “Waikiki Swim Club” to:

1 or 2 mile Ocean Swim courses

Sui-Lan Ellsworth, 3465 Paty Dr. Honolulu, HI 96822

Kaimana Beach, Waikiki

More information: waikikiswimclub.org

ENTRIES MUST BE POSTMARKED BY SEPT. 9 Late Entry/Check in at Kaimana Beach beginning 7 am NO WATCHES ― FINS OKAY

Race Director: suilan@waikikiswimclub.org DONATIONS ENCOURAGED! Mahalo for your kokua.

808 Cleanups is a 501(c)3 environmental nonprofit organization committed to restoring Hawaii’s natural beauty by empowering volunteers to conduct decentralized cleanups from mauka to makai, responding to littering and vandalism of Hawaiʻi’s natural spaces, saving Hawaiʻi’s indigenous ecosystem through education, and building sustainable solutions with community partners.

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 2018 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, 808 Cleanups, 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 required.

Date

5 | HAWAIISPORTMAG.COM Parent’s signature if entrant is under 18 years of age.

Date

Stroller Running in Hawai’i

by Susie Stephen, Photos by: Susie Stephen, @marissaphillipsphoto and Jesse Stephen Running with a Stroller 101: Insert baby safely and securely into stroller.

Insert adult into running position behind stroller: eyes up, feet on the ground, hands on the handlebars.

Begin strolling!

But is it really that simple? The above steps might sound as easy as A, B, C but pushing either an infant in a car seat, or a baby and/ or toddler(s) in a running stroller is no small task. First of all, you have to choose a running stroller, and there are many on the market. Next, you have to perfect the art of stroller running (once the baby is ready, and the parent has enough energy) but how exactly do you learn these new, stroller running skills? If you’re a new parent, or a soon-to-be parent considering how to integrate stroller-running into your family life I conducted some research into what works, and what doesn’t work by talking to a number of dedicated stroller runners on Oahu.

Matt Hime: Stay at home Dad serving in the U.S. Navy Reserves. Grew up playing basketball and took up running in college. Ran first 5k at age 29 and went on to complete an Ironman in 2014.

1. How long have you been running with a stroller?

I started running with a jogging stroller about three years ago when my first child was old enough to ride in one.

2. Which model of running stroller do you use?

I started with the single Bob Ironman stroller with our first child and loved it so much, I upgraded to a double Bob Ironman when we had our second last year.

3. How have adapted your running routine to accommodate running with a stroller?

Well, I go on shorter runs now when I take the stroller out. I will still run about three times a week like I did before having kids, but I won’t take the kids on any long runs. Obviously, I tire out sooner when pushing a stroller, but the kids don’t want to stay cooped up in the stroller for more than an hour anyway, so I try to keep my runs to about 45-50 minutes. Don’t get me wrong, the kids love getting in the jogging stroller and getting to see all the different places in the neighborhood, but they eventually want to get out and play. But I still try and mix up my running routine even with the stroller by incorporating some tempo runs and intervals.

4. What are the benefits you have found from stroller running?

Just being able to continue running regularly whenever it’s convenient. I can take the kids out for a run while my 6 | HAWAIISPORTMAG.COM

wife is at work, or we can all go on a family jog together.

There’s really no bad time to go running.

5. Have you had any difficulties with stroller running and how did you overcome them?

Only a minor difficulty of maintaining proper form. I find it’s too easy sometimes to lean too much on the stroller handle, so sometimes I just need to focus more on form.

But the Bob Ironman stroller is really easy to push and control, so I was surprised at how little I had to adapt to running with it.

6. Any tips for new parents who are hoping to run with their child in a stroller?

Find the right stroller for you and your child so that both of you are comfortable. Also, look for deals on Craigslist or at garage sales. Jogging strollers can be really expensive, but there are plenty of good used ones for less than half the price.

7. What are your stroller running plans for the fall?

Nothing new. I plan to keep running with them a few times a week. Fortunately, the Hawaiian climate supports year-round running without having to bundle up the kids in heavy coats and blankets.

Ashley Burnett: Mom of three, former professional dancer turned Gyrotonic, Pilates, barre and Fit4Mom instructor. Ashley teaches privately and also in Kailua at Mid-Pacific Country Club, Bella Kai Yoga and for Fit4Mom Honolulu and Windward franchises.

1. How long have you been running with a stroller?

I’ve been running with a stroller since Sophia, my oldest, was born in 2008...so, about 10 years.

2. Which model of running stroller do you use?

I have a Bob “Stroller Strides” Duallie.

3. How have adapted your running routine to accommodate running with a stroller?

I now run mainly on streets with sidewalks or bike lanes here in Hawaii.

4. What are the benefits you have found from stroller running?

I love taking my kids with me and hearing their giggles. I also love running to the park and playing with them midrun, then running back home. It can be a nice little break.

Also, I love that I can bring bands and a mat with me in the basket underneath. I can turn my run into a HIIT exercise routine with a TON of exercise variations using my stroller and the props (bands, little weights, kettle bell, etc. you can bring so many different “toys”). Also, I am a member/teacher for Fit4Mom and I love Stroller Barre, Stroller Strides and all of the other classes offered. I love hanging out with other Moms and making new friends for me and my little ones. #momtribe 5. Have you had any difficulties with stroller running and how did you overcome them?

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I haven’t had any real difficulties running with my stroller. Going from a single to a double stroller was a bit of a game changer, but I love that I can run with both of them. I also love setting a good example for my children.

They love the breeze!

6. Any tips for new parents who are hoping to run with their child in a stroller?

Get a good stroller. One that will handle the type of terrain you plan on running on. I have always gone with BOB, so that’s my #1 pick, but if price is a hindrance remember there are ALWAYS good used strollers on Craigslist and Facebook marketplace. Go and check it out, and make sure the basket is in good condition plus the wheels, hinges and brake.

7. What are your stroller running plans for the fall?

A lot of the same. Stroller Strides, Stroller Barre and jogs around Kailua...stopping into Target for a potty break and a little “looking” then back out for another run home.

It can get expensive so, maybe only bring $5 cash?

Michael Garrison: A rare blend of an avid runner, accomplished coach (USATF Level 1 and RRCA Level 2) and passionate academic (Ph.D. in Kinesiol-

ogy from the University of Arkansas.)

Michael coaches athletes of all ages and ability levels.

As a competitive runner for most of his life Michael has finished 13 marathons and 37 ultra marathons.

How long have you been running with a stroller?

A little over a year and a half. Elsie’s first stroller run was February 8, 2017.

Which model of running stroller do you use?

BOB - not sure of the exact model.

How have adapted your running routine to accommodate running with a stroller?

I have always liked running in the mornings, so it really did not take that much adapting. Early in the process, I would try to run alone really early, and then add on miles with the stroller once Elsie was awaking, packed up, and ready to roll. Elsie really loves our stroller time and we can get in 12-17 miles at a time, so now we have a regular routine that is pretty easy to execute. I have not had to change many of my regular running routes. If I have, they have just been minor adjustments to make sure we are on solid and safe stroller routes. The biggest changes are no trail runs with the stroller and no Tantalus road loops either - those are just for days when Elsie stays home with Pauline.

What are the benefits you have found from stroller running?

Wow - many more than I originally thought there would be. I am certainly stronger - pushing 60 pounds in the 8 | HAWAIISPORTMAG.COM

hills of Kaimuki helps. I have to be much more patient with my pacing and efforts. I want to run about 80% of my weekly mileage at an Endurance effort (conversational effort) and running with the stroller helps keep me in that zone. I also find that I stay on top of my in-run hydration much better than compared to when I run solo: the bottles in the stroller are a total blessing. The biggest benefit is the time with Elsie because she truly enjoys it and actively looks forward to our runs every day.

In the morning when she says, “Go running?” my heart just melts. We stop for snacks along the way and I feel like she has made friends with every Auntie, Uncle, dog, cat, chicken, duck, and lizard along our regular running routes. That time with Elsie each day is a wonderful blessing.

Have you had any difficulties with stroller running and how did you overcome them?

I have not experienced too many difficulties. I know exactly where it fits with my training so I make sure to focus on enjoying that time. The only difficulty on our routes would be when people walking take up the entire sidewalk and are not aware of their surroundings. I am now pretty vocal with a, “We are coming on your left/right”.

With baby #2 coming this Winter and a double stroller in my future, I think I will invest in a loud bell to ring instead.

Any tips for new parents who are hoping to run with their child in a stroller?

Pick safe routes, have fun, bring snacks, and lather on the sunscreen.

What are your stroller running plans for the fall?

One of my running goals for the year is to knock out 4000 miles and I am close to my target so far. Elsie will be on board for about 80% of those miles.

Sharene Sawares: full time working Mom of a twoyear-old; lifetime fitness enthusiast interested in lifting weights, Pilates, yoga and running.

1. How long have you been running with a stroller?

My husband Youssef, myself Sharene, and our 2-year-old daughter Sophia have been running with our jogging stroller for the last 16 months when we moved to Hawaii in March 2017.

2. Which model of running stroller do you use?

The model we use is the Bob Revolution Pro jogging stroller. We picked this one since it has a hand-activated, rear drum brakes for the best downhill control. Having the break is very important when running downhill for our daughter’s safety.

3. How have adapted your running routine to accommodate running with a stroller?

When we lived on the East Coast, most of our running was indoors at the gym on a treadmill due to the colder climate most of the year. After moving to Hawaii this past year, our runs have moved to outdoor, family runs yearround with our jogging stroller. Outdoor running can be more challenging on different terrain than a treadmill but much for fun for us as we get to enjoy the beautiful scenery of Hawaii.

4. What are the benefits you have found from stroller

Ho

th A n n u a l 7 3 e h t r Join us fo

e d i R y r u t n e C u l nolu

9. 30. 2018

Honolulu Century Ride Choose between:

25 Miles, 50 Miles, 75 Miles, or 100 Miles

Aloha Fun Ride 9 Miles or o 18 Miles

All ages & abilities welcome!

Enjoy ‘ono snacks, beverages, and entertainment along the route and at the Kapi‘olani Park Finish Area All funds raised from ride go to putting on the event and supporting Hawaii Bicycling League's advocacy and education efforts to make Hawai‘i's streets safer for all.

Register today at www.HBL.org/HCR www.HBL.org/HCR 9 | HAWAIISPORTMAG.COM

running?

One of the biggest benefits of stroller running is the quality time we get as a family during those runs, while getting a whole-body workout at the same time. It’s just the three of us (unless we are doing our Lanikai Club runs), which is a great way to spend time together as a family since our time is limited during the week.

Our daughter loves going on the runs with us and is always smiling, especially when we run faster and downhill saying, “Weeeeee.” Our favorite run is the Lanikai Loop which allows us all to view Kailua Beach as we go uphill, take a breath of fresh air and enjoy the beautiful ocean views.

5. Have you had any difficulties with stroller running and how did you overcome them?

Yes. It was difficult at first to get used to pushing approximately 40 lbs plus of baby plus stroller whilst trying to keep running but the more we run, the better we get at it and it really does become easier. We are up to pushing 50 lbs (including stroller weight) now as Sophia is growing, which just makes us stronger.

6. Any tips for new parents who are hoping to run with their child in a stroller?

I would highly recommend investing in a BOB jogging stroller since it makes running and walking much easier than a non-jogging stroller. Like any program, start slowly with walking and gradually increase your speed to jogging and then running as the weeks go on. You will be amazed at your results if you continue to stick with it week in and week out. Joining some sort of running group will definitely up the motivation factor too since you’ll most likely be with like-minded stroller runners.

7. What are your stroller running plans for the fall?

Our stroller running plans for the fall are to keep running with the Lanikai Juice Run Club in Kailua. We meet with an incredible group of friendly and motivating coaches and runners (with strollers) once a week on Wednesdays at 6:00 p.m. for a run ranging from 3-6 miles. Who knows, maybe we’ll do a race real soon too.

It seems safe to say that the stroller brand of choice is definitely B.O.B. (Beast Of Burden), a company that has been around for over twenty years. But other major brands include Thule, Graco, Joovy, Baby Trend and Schwinn, to name a few. It’s definitely worth spending some time researching what works for your family.

If you are a military spouse or partner and a stroller runner it is definitely worth checking in with your local Stroller Warriors group. The Stroller Warriors Running Club started in 2010 and has grown from a small group of 4 to a worldwide movement! I checked in with one of the Oahu group leaders, Jen Engeberg for a few final words of stroller running wisdom: “Be patient with your kids AND with yourself. Remember, this is a learning curve for you and for them. The more frequently they are in the stroller the more accustomed to it they will become, which will make the run a more pleasant experience for everyone.”

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With all of the above advice in mind, we can expand Running with a Stroller 101 to include: Check stroller tire pressure, inflate as necessary to advised level (you do not want flat tires!). Consider carrying a puncture repair kit, a hand-pump or inject your tires with Stan’s Tire Sealant.

Check snacks & drinks for both adult & child are ready, and easily at hand (stroller = mobile aid station).

Insert baby safely and securely into stroller – covered in sunscreen.

Entertain child with a silly dance/ “dynamic” warm up routine to prepare for running with good form.

Insert adult into running position behind stroller: straight back, hands firmly on the handlebars and/ or brake (without over-gripping), stay light on your feet, try not to lean on stroller.

Begin strolling - keeping an eye out for wandering pedestrians, cats, dogs, lizards, chickens and ducks! Maintain awesome stroller running etiquette: be polite, give everything a wide berth.

Have fun, sing songs (“The wheels on the stroller go round and round”), and most of all enjoy the family time!

Before you know it, your stroller running buddy will be in college!

To learn more about the Stroller Warriors, please see the links below. There are chapters at Joint Base Pearl Harbor Hickam, MCBH Kaneohe Bay, and Schofield Barracks. www.strollerwarriors.com/ www.facebook.com/groups/SWPearlHarbor/

U.S. ARMY GARRISON HAWAII

Race Calendar Race day registration available

OPEN TO THE PUBLIC

n-refundable

Registration fee is no SEP 22 2018

The Wurst 5K Run

JAN 26 2019

Reverse Sprint Triathlon

OCT 20 2018

Zombie Run 5K

MAR 3 2019

Kolekole 10K Run

Schofield Barracks, Weyand Field, 4:00pm $20 through September 4 • $25 September 5 -20 Registration includes finisher medal and OA awards This Oktoberfest inspired run will include German food stations where participants must devour the specified foods before continuing along the course. Post run activities include beer, music, and games.

Schofield Barracks, Leader's Field, 6:30pm $20 through September 30 • $25 October 1 - 18 Registration includes t-shirt and OA awards This evening event is full of zombie survivors and zombie slayers. Attempt to finish, with at least 1 lifeline remaining, to be rewarded for your survival skills.

Schofield Barracks, Richardson Pool, 7:00am $35 through January 6 • $40 January 7- 24 Registration includes t-shirt and OA/AG Awards Promote a healthy start to the year with U.S. Army GarrisonHawaii and join this Run-Bike-Swim event. The sprint distance race will finish with a crisp swim in the Richardson Pool.

Individual and team categories. Extra t-shirts are $10 each.

Schofield Barracks, Leader's Field, 7:00am $30 through February 8 • $35 February 9 - March 1 Registration includes t-shirt and OA/AG Awards This run will wind through the beautiful and elusive Kolekole Pass, U-turing at the Lualualei lookout point. The elevation climb on this 10K run is challenging, yet rewarding.

Wheeler Army Air Field 4K

DEC 8 2018

Pearl Harbor Commemoration Run/Walk

Wheeler Army Air Field. Kawamura Gate, 7:00am $5 through November 7 • $10 November 8 - December 6 Registration includes commemoration coin Wheeler Army Air Field holds significant history in regards to the attack on Pearl Harbor in 1941. Learn about these historic sites through this 4K run/walk. You will visit bomb craters, headquarter buildings, and the historic hangars that were part of the massive destruction along the flight line.

MAY 4 2019

Color Blast Run & Armed Forces Kids Run (DOD ID Card holders only)

Helemano Military Reservation Fitness Center, 7:00am $20 through April 15 • $25 April 16 - May 2 Registration includes t-shirt and random door prizes Enjoy running through 4 miles of color powder during this family friendly event. The course is flat and fast, with an enjoyable north shore breeze. Runners will complete two 2-mile loops encountering 10 total color powder stations.

HiMWR.com/race 808-655-5975 Race dates/times are subject to change. Pets not permitted. NON DoD ID card holders must present their printed race confirmation page and a valid government issued picture ID at Lyman Gate on race morning to gain installation access. Random vehicle checks will require a valid driver’s license, car registration, safety check, and insurance.

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Race Report: Hawaii Kai Ultra Run - Xtreme July 21-22, 2018 by Wendi Lau First, you should know that I am not THAT kind of ultrarunner: runs ultra (longer than a marathon) distances all the time, long and lanky, vegan, sets FKTs (fastest known time). I am none of those things. In fact, I am the opposite: short and burly (for a girl), my last ultra was HURT’s Tantalus Triple Trek years ago, and I like fish. And butter.

Also, the only way I am setting an FKT is if no one else knows about the trail. That makes me your typical, middle of the pack runner, except for running in Luna Sandals on roads. The Hawaii Kai Ultra Run – Xtreme was my first ultramarathon on the road and my third overall. My usual long run is 10-14 miles. So why did I think I could run further than a marathon only two weeks before?

Two things: although I had not covered the distance in a long time, I was spending 3-4 hours running on trails; and I planned to use the Galloway method to go slow and gentle. Former Olympian Jeff Galloway advocates his Run Walk Run® method using specific, timed intervals from the very beginning of a run to avoid injury and decrease fatigue. Go slow?

Not hurt? Sounds good to me. Thus, I set me sights on running 50km (31 miles).

Fifty is a nice number. I tried not to calculate how long it would take.

The Hawaii Kai Ultra Run – Xtreme is a very casual run.

No chips, no bibs, no fanfare.

Runners choose their distance which are run on ninemile loops: half marathon, 30km, marathon, 50km, 50 miles, 100km, or 100 miles.

Sign in on a clipboard at the start and go. My goal distance was 50km so I would go three loops plus 4.1 miles more. How is that 4.1 miles worked in, I wondered. I should have found out after the first loop, when my brain was still working.

Les Omura, David McManama, Ruth Modisette, and I started out at 3:30 a.m on Saturday morning. It was already warm. Right from the get-go I walked and ran in 30 second intervals. The other runners soon pulled away and I was very glad to have printed out the course map, just in case. That map and my map app were referred to many, many times, in the dark, during the first two loops.

I am already a crazy runner to my family for doing these kind of races, I did not want to be a lost, crazy runner as well.

Before dawn, we ran against traffic, on the road. Since a lane was not coned off, once traffic picked up we shifted to the sidewalk. The harder concrete added to the ultra challenge. Also, there were no police at intersections so we crossed streets like normal people, or zombies, depending on how many loops we had done.

Aid stations were about 2-1/2 miles apart, three total, at parks with bathrooms. There was something that looked like fruit punch but could have been Gatorade, water, a few sodas, bottled water, and snacky eats like Fig New14 | HAWAIISPORTMAG.COM

tons, Oreos, chocolate covered macadamia nuts, oranges, oatmeal bars, and cheese crackers. I had an orange and chocolate candy but for the most part, I stuck to Tailwind Nutrition in my two liter bladder and the Okinawan potatoes and dates I carried with me. I packed a peanut butter jelly sandwich and boiled eggs in a cooler left at the beginning of the loop but I only remembered the cooler after beginning the next loop. The peanut butter in the sandwich or the egg with some salty shiso furikake sprinkled on it would have been SO good in the last four miles. My rat brain just wanted to keep going on that wheel/loop. Next time I will write down a specific nutrition plan and stick to it so I don’t have to make decisions in that foggy brain time. “Next time,” what?!

Somewhere in the second loop I thought, “It’s all mental, this long-distance running thing. I’m mental!” I was referring to the psychological aspect of the sport, but as the day wore on I was beginning to feel slightly loony.

Seven hours and 20 minutes passed in small chunks as I only focused on the next aid station or major intersection.

If you had told me I’d be out that long, I would have balked and likely passed on the thing altogether.

Remember that last 4.1 miles I should have asked about before we began? My mileage at the end was 29.7 miles, 1.3 miles short of 31 miles and 50km because my addled brain thought the first aid station during the fourth loop was the end.

So, I called my dear husband, who’d been sleeping scrunched up in the car, to pick me up. The start was so low-key I thought the end was as well. Without a Garmin or run app I had no way of knowing my mileage at that point. The run/walk method at 30 second intervals worked for me as I was no more sore or stiff than after any other long run. Race Director Kawika Carlson suggested I walk the missing 1.3 miles later that evening to add up to 50km. All good. An ultra for $25 plus $25 for the shirt, what a deal! Again, Lucky to Live Hawaii!

Seeing the other runners at various points along the loop was a plus, especially after hours of running. Marathon Maniac Les finished a marathon distance in the morning and then went back for another marathon distance that night – two in 24 hours! My other friend Andy Hignite did 100km and a little bit more. Those distances are not even in my wheelhouse yet. I just feel awe and happy that we can be in the same race and see each during, not just before and after.

It was a good day, a good run, even after the sun came out and the miles stacked up. I would do it again. I am already looking at the next Hawaii Kai Ultra Run in December. 3.34 mile loops this time. 50km is only 10 laps!

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MONDAYS

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711 KAMOKILA BLVD

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WEDNESDAYS

5:45PM

600 KAILUA RD

KAKA’AKO 680 ALA MOANA BLVD

KAHALA 4346 WAIALAE AVE

THURSDAYS

5:45PM

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7:00AM

free & all levels welcome

walkers • joggers • runners • parents & strollers • doggies with leash family & friends & co-workers • sunset lovers • adventurous minds • happy souls MORE INFO

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lanikaijuice.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)

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Hawaii Triathlon Center

Fall Classic

Mixed Relay

Mixed Relay Triathlon Rules:

Hawaii Triathlon Center

All teams must have one athlete of opposite gender. Ages 7+. Three athletes per team. Each athlete must complete a 300m swim, 6 mile bike, 2 mile run one at a time. When previous runner completes course they tag next athlete to begin their swim. Team with best combined time wins. Road bars only in draft legal category. Tri bikes allowed in non-drafting category.

No race day registration. Race day packet pickup only for those living west of H2 from 5:00am to 5:30am. Transition open 5:00am to 6:00am. Race meeting at 6:15a, race starts immediately after.

Register online: www.flpregister.com

Categories:

Entry Fees (USAT membership required): $40 per athelte before August 1 $55 before September 1 $70 before October 1 $85 after October 1 and no t-shirt

Prizes will be awarded in the following categories: combined age under 45, over 45, immediate family, same work place, neighbors (must live within 1/4 mile of each other), first triathlon, non-drafting, drafting. We are very happy to help coordinate teams for individuals.

TRIATHLON October 21, 2018 Keawaula Beach

Packet pickup and late Registration on October 18, 19, 20 from 12-4p at Hawaii Triathlon Center in Kailua Residents of leeward side, north of Kahe Beach Park have race fee waived. Email ben@hitricenter.com for discount code.

315 Uluniu Street Kailua, HI 96734 808-333-1151 hitricenter.com

Hawaii Triathlon Center 17 | HAWAIISPORTMAG.COM

Kaiwi Coast Run & Walk November 18, 2018

By Christina Cox

One thing that makes family memories unique is the traditions it has, hopefully to be carried on from one generation to the next withstanding the tests of time and even distance. A fun tradition our family started a few years back was attending our local turkey trot on Thanksgiving morning each year. Our collection of finish photos taken after each trot has captured the growth of our family, with more children and strollers appearing with every passing year. Because Thanksgiving marks the start of the holiday season it has also become tradition to use the race photo as part of our annual holiday card to be sent out in the early weeks of December.

After ten years of living in the California Bay Area, we decided late last summer to make the big move back to Oahu for work and love of family and friends we missed being near. Our annual turkey trot photos and souvenir mugs would be packed away with everything else in a container sent to Hawaii, which arrived last November just in time to get settled in and sign up for Hui Nalu Canoe Club’s Kaiwi Coast Run & Walk Fundraiser. Coming back with four children and another one on the way (!) to Oahu’s playground of roads, trails and ocean introduced a whole new challenge of getting to enjoy outdoor events together. This made the Kaiwi Coast Run & Walk the perfect welcome back event for our family.

On the Sunday before Thanksgiving, much like past Thanksgiving mornings, we laced up our shoes, packed ourselves and the double stroller in the car ready for the adventure ahead. We headed to the shuttle station at 18 | HAWAIISPORTMAG.COM

Hawaii Kai Towne Center to be transported to the start line at Sandy Beach.

The coastline stretch of Kalanianaole Highway that the course covers is, while driving, a tough and unsafe one to admire because of its narrow curves and turns. However, with the highway blocked and no cars allowed in either direction for the Run & Walk, one gets to take in the fresh air and spectacular views with absolutely no worries. From a sunrise start at the beach and along all four coastline miles (very kid achievable), we were able to stop and look down at the water, admire Koko Head Crater from a different angle, see familiar faces and meet new ones. We even managed to capture a family photo in front of beautiful Halona Cove (Eternity Beach).

Reaching the finish of our walk at the Hui Nalu Canoe Club, the kids enjoyed fresh pineapple chunks, yummy snacks, and other vendor treats provided. Feeling completely accomplished, grateful and refreshed, we made our short walk back to the car.

The Kaiwi Coast Run & Walk has become our new turkey trot and holiday card tradition. We hope the kids will discover new sights along the course each year and that we may all be able to RUN the entire course together one day! We also hope these memories will carry on with the kids into new traditions of their own, perhaps someday with their own children.

Sign up for the Kaiwi Coast Run & Walk this year! Bring your friends, family, stroller, and even your dog--and also don’t forget to bring your phone or camera. You will want to capture the beauty of the Coast. And, who knows, one of your unforgettable memories may even become YOUR holiday card this year! www.KaiwiCoastRun.org

19 | HAWAIISPORTMAG.COM

Put Your Pedal into It: Integrating Cycling into a Marathon Training Plan

TEXT BY Jack Barile

Image

Kalani Pascual

20 | HAWAIISPORTMAG.COM

The Honolulu Century Ride is on September 30th and there is no better time to talk about bikes. Cycling is an efficient, sustainable, and healthy means of getting around. It can also be a useful training tool when preparing for the Honolulu Marathon.

Marathon training can be grueling, regardless of whether you are an elite athlete or a novice runner. Mile after mile of pounding the pavement can wear on your joints and tendons. One of the best ways to maintain fitness and help avoid injury is through cycling. Cycling allows you to elevate your heart rate and activate many of the same major muscle groups as running while allowing connective tissue to recover. Furthermore, while cycling uses many of the same muscles as running, the stressor is different, which can help correct muscle imbalances and reduce your risk of injury.

If you are a novice runner who is more interested in finishing the marathon than setting a personal best, cycling can be an effective reprieve for the heavy legs that result from ramping up running miles. If nothing else, riding a bike a couple of days a week will help get your blood flowing while providing a change of pace and scenery. If you are not interested in becoming a serious cyclist, a simple bike will do – the fancy stuff is really not necessary. If you are new to cycling, you will likely realize that you can ride much further than you ever thought possible.

If you are someone that is serious about running and want to get faster, cycling can easily and effectively become part of your training. The vast majority of marathon programs include three key runs: one day of shorter intervals, one tempo run, and at least one long run, all of which increase in distance as you approach race day. Interval days typically include repeated hard efforts that range from 400 meters to a couple of miles; tempo days involve increasing the number of miles you can run comfortably at your marathon pace; and long runs are intended to increase your endurance and get you accustomed to running for hours at a time.

Integrating cycling into such a plan can be done in a couple ways. The first is to use cycling as a form of moderate aerobic exercise without (at least some believe) increasing the risk of overuse injuries. To achieve this, aim to cycle with a heart rate that is close to what you see on a moderate to easy run, at least twice a week. For fit runners, don’t be surprised that your perceived effort cycling is more difficult than what is suggested by your observed heart rate. Personally, when I am in good running shape, it is difficult for me to elevate my heart rate on a bike – my muscles usually give out first. The goal of this approach is to limit the days that you are pounding the pavement and focus your running only on the three key runs. This is not a bad approach, particularly for new runners, but if you limit your running to only three days a week, experienced runners may not maximize their potential as runners.

A second approach is to keep a moderate to high running volume while integrating easy-paced cycling on off-days. If you are not concerned about simultaneously getting faster on a bike, you can continue to run 4-5 days a week) but also include a couple easy bike days. I find that when I include an easy bike ride between interval days and tempo days, and/or tempo days and long-run days, I am better able to hit my paces and increase my speed over time. Almost all running plans include at least one to two easy run days and one day of rest. I recommend using two of these days to integrate cycling into your workout. If you are most interested in improving your marathon time and your body can handle additional running, I find that running four days a week with a couple easy bike days hits the sweet spot, as long as you include the three key runs.

Cycling can be an effective training tool for both experienced and novice runners. Two to three days of easy cycling is an effective way to keep your muscles from becoming stiff and can prevent soreness. The easiest way to integrate cycling into a training plan, and something that I do regularly, is to simply ride your bike to work and/or to run errands. Using a bicycle as your primary means of daily transportation will provide you with many of the benefits of having designated bike training days. In fact, integrating such behaviors into your daily routine is efficient and sustainable year-round.

Events like the Honolulu Century Ride are great opportunities for people who may not be serious cyclists to engage in their community and meet other bike riders. The full Honolulu Century Ride Course is 100 miles but many (probably the majority) turn around much earlier. There are fun rest stops half-way to completing 25, 50, 75, and 100-mile courses. Riders can turn around at any of the stops. If these routes still sound too long, you might want to consider the keiki-friendly Aloha Fun Ride, which is 5, 9 or 18 miles. Cycling is a healthy and efficient way of getting around. It is also a great way to cross-train for the marathon.

If you have never cycled before, I think you will be surprised at just how fun it is.

21 | HAWAIISPORTMAG.COM

Calendar September-October 2018

EVENT Missing?

Email us to be included: hawaiisportmag@gmail.com Check our online calendar at www.hawaiisportmag.com Oahu Date

Time

Event

Location

Contact

Trail

September 1

5:30 AM

Tantalus Triple Trek, 50K.

Hawaii Nature Center

www.hurthawaii.com

Swim

September 1

8:30 AM

Waikiki Roughwater Swim

Waikiki

www.waikikiroughwaterswim.com

Run

September 1

tba

Go Navy Run 5km.

Ft. de Russy

tba

Run

September 2

6:00 AM

Runners HI 20k.

Barbers Point Elementary

www.808racehawaii.com

Swim

September 8

7:00 AM

North Shore 5K. Swim

Sunset Beach

www.northshore5kswim.com

Tri

September 9

6:30 AM

20th. Annual Na Wahine Triathlon

Kapiolani Park

www.nawahinefestival.com

Run

September 9

6:30 AM

Old Pali Road 4.4 miles

Old Pali Road

www.mprrc.com

Run

September 21

tba

Sunset Flight Line 5K.

MCBH, Kaneohe

www.mccshawaii.com/races/

Run

September 22

4:00 PM

The Wurst 5k

Schofield Barracks

www.himwr.com/race

Tri

September 23

6:00 AM

Ko Olina Sprint Triathlon

Ko Olina

www.koolina.com

Swim

September 23

8:00 AM

Guess Your Time Swim

Kaimana Beach

www.waikikiswimclub.org

Run

September 30

5:30 AM

Auto Source 25K.

Kailua Beach Park

www.808racehawaii.com

Cycling

September 30

6:15 AM

Honolulu Century Ride

Kapiolani Park

www.hbl.org/honolulucenturyride

Biathlon

October 13

tba

Splash & Dash Biathlon

MCBH, Kaneohe

www.mccshawaii.com/races/

Run

October 14

6:30 AM

Tantalus 10 miler

Makiki Pumping Station

www.mprrc.com

Run

October 20

6:00 AM

Peacock Challenge 55 Miles

Dillingham Airfield

www.hurthawaii.com

Run

October 20

7:00 AM

Gunstock Trail Half Marathon

Gunstock Ranch

www.gunstockhalfmarathon.blogspot.com

Run

October 20

6:30 PM

The Zombie Run

Schofield Barracks

www.himwr.com/race

Run

October 21

5:00 AM

HMSA 30k.

Kapiolani Park

www.808racehawaii.com

Tri

October 21

6:15 AM

Fall Classic Mixed Relay Triathlon

Keawaula Beach

www.hitricenter.com

Swim

October 27

8:00 AM

Looong Swim (Double Roughwater)

Kaimana Beach

www.longdistanceswim.com

Run

November 3

7:00 AM

Pride 5K.

Ala Moana Beach Park

www.honolulufrontrunners.org

Run

November 3

tba

Turkey Trot 10k.

MCBH, Kaneohe

www.mccshawaii.com/races/

Run

November 4

7:00 AM

Kailua High Surfriders 5k. / 10k.

Kailua High School

www.friendsofkailuahigh.com

Run

November 11

5:30 AM

Running Room Val Nolasco Half Marathon

Kapiolani Park

www.808racehawaii.com

Tri

November 17

6:00 AM

Race to Base H3

Ala Moana Beach Park

www.racetohebaseh3t.com

Run

November 18

6:45 AM

Ka Iwi Coast, 4 mile run

Sandy Beach

www.kaiwicoastrun.org

Run

November 22

6:00 AM

Homeward Bound 5k.

Manoa Valley District Park

www.ihshawaii.org/events

Run

November 25

7:00 AM

5K. Run Walk for Kupuna

Keawe Street / Ala Moana Blvd.

www.pacificgatewaycenter.org

Run

November 25

7:00 AM

Holiday 5k. Run

Kapiolani Park

www.mprrc.com

Run

December 2

9:00 AM

XTERRA World Trail Championships

Kaáawa Valley

www.xterraplanet.com

Tri

December 8

7:00 AM

Christmas Biathlon

Ala Moana Beach Park

www.waikikiswimclub.org

Run

December 8

7:00 AM

Wheeler Army Air Field 4k.

Wheeler Army Air Field

www.himwr.com/race

Run

December 9

5:00 AM

Honolulu Marathon

Ala Moana Blvd.

www.honolulumarathon.org

Tri

January 26

7:00 AM

Reverse Sprint Triathlon

Schfoeild Barracks

www.himwr.com/race

Swim

September 2

tba

Maui Channel Swim

Lanai to Maui

www.mauichannelswim.com

Run

October 14

5:00 AM

Maui Marathon, Half, 5k., 10k., and relay

Kahului, Maui

www.mauimarathon.com

Run

October 27

9:00 AM

XTERRA Kapalua Trail Run, 3k., 5k., and 10k.

Kapalua, Maui

www.xterraplanet.com

Triathlon

October 28

9:00 AM

XTERRA World Championships Triathlon

Ritz-Carlton, Maui

www.xterraplanet.com

Run

November 10

6:30 AM

Day of Hope Run & Walk, 5k. and 10k.

Four Seasons Resort, Wailea

www.dayofhopemaui.com

Maui Events

Big Island Events Run

September 9

7:30 AM

Hilo Bay 5k. and 10k.

Reed´s Bay Park

www.bigislandroadrunners.org

Run

November 10

6:30 AM

Pure Kona Coffee Half Marathon

Coconut Grove Market Place

www.purekonahalf.com

September 2

6:00 AM

Kauai Marathon

Poipu Road

www.thekauaimarathon.com

Kauai Events Run

EVENT Missing?

Email us to be included: hawaiisportmag@gmail.com Check our online calendar at www.hawaiisportmag.com

22 | HAWAIISPORTMAG.COM

23 | HAWAIISPORTMAG.COM

MARATHON

4-PERSON MARATHON RELAY Photos courtesy of David O. Baldwin - Hawaii PhotoMan.

HALF-MARATHON MAUI TACO’S 10K & 5K

Run with us!

www.mauimarathon.com 24 | HAWAIISPORTMAG.COM

Groups and Weekly Events 2018

Weekly Happenings Biking on Oahu Day

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

IT&B Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Pau Hana Wednesday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Hawaii Triathlon Center Worlds

HTC, Kailua

808-282-0560

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Mon.

5:45 PM

Lanikai Juice Monday Run

Lanikai Juice in Kapolei

www.lanikaijuice.com

Mon.

5:30 PM

GNC Run Club / Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Various locations around Kailua

www.facebook.com/groups/windwardtrainingfreaks

Wed.

5:15 PM

Faerber´s Flyers

UH Track

www.hawaii.edu/run

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

Lanikai Juice in Kaka’ako

www.lanikaijuice.com

Fri.

6:30 PM

Friday Night Fireworks Run

Ala Moana Beach Park / Magic Island

www.mprrc.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sat.

7:00 AM

Lanikai Juice Kahala - Saturday Runs

4346 Waialae Ave.

www.lanikaijuice.com

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:15 PM

Kihei Aquatic Center

jim@runningshoepress.com

www.virr.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Maui Running Company

Running on Maui

www.mauirunningco.com

Running on Oahu

Running on Maui

Training Groups Running on Big Island Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

Camp Bennett

Multisport

www.campbennett.com

swim

University of Hawaii Masters

Masters Swim Club

www.uhmastersswimming.com

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

Trail Running

Oahu Trail Running Club

Running

www.facebook.com/groups/OahuTrailRunClub

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

tri

Hawaii Triathlon Center

Youth and Adult Triathlon Training

www.hitricenter.com

Swim

JJ´s Swim & Fitness

Ocean Swimming at various locations

www.jjs-swim.com

Training Groups

EVENT or GROUP Missing?

Email us to be included: hawaiisportmag@gmail.com Check our online calendar at www.hawaiisportmag.com 25 | HAWAIISPORTMAG.COM

Aloha Cross Country Camp

A salty beach breeze, the beauty of North Shore’s sunsets and sunrises, and meeting amazing, new people are all just a small part of the huge list of things that makes Aloha Cross Country Camp a summer highlight. This year’s camp marked my fourth year of attendance. My first camp occurred in the summer of eighth grade. Eighth grade me was not only dorky and socially awkward to an extent, but was also still relatively new to the sport of cross country. I had only run one season and there I was at a cross country camp. On the surface, there might not appear to be a lot of appeal. Certainly to me, workouts twice a day under Hawaii’s summer heat, and terrible cellphone reception did not seem like an ideal way to spend my summer.

However, I was soon acquainted with cross country runners from all over the island, and even some from out of state, and thus began quick and exciting new friendships. Workouts can be tough but for the most part, they’re just fun (the relay and beach run are two of the most memorable workouts). At night, we all congregate into one area to play a bunch of teamwork games, followed by a campfire. By the end of every camp, I end up making new friends that I feel like I’ve known for years, and while camp is unbelievably fun, I find that the best part of camp is that the effect goes beyond those five short days. Summer is still on so there’s plenty of opportunity to spend time and hang out with the newly made camp friends, of course, but more importantly, the meets of that season become significantly more interesting. After a camp, instead of just nameless competition on the course, there’s a nice warmth and familiarity to the race, and it becomes a blast to cheer everyone in the other races on. The long lasting effect of five camp days makes Aloha Cross Country Camp a yearly return trip.

Sarah Nakai , ’Iolani ’20 「中高生の夏休みの過ごし方、XCキャンプ」「Aloha XC Camp」 大学までずっと日本の学校に通っていた私にとって、ハワイの高校生達の夏休みは羨ましさで一杯です。 長い学校では、夏休みは5月末から8月末までの約3ヶ月あり、基本的にその間の宿題はありません。何をして過ごしているかとい うと、サマースクールやサマーキャンプに参加し、大学で使える単位をとったり、特定の音楽やスポーツだけを集中的に学んだり します。狭いハワイですから、高校生の間に外を見ることはとても大切と考える家庭は多く、行ってみたかった場所や希望する大 学のある地域の下見を兼ねて、その近辺のキャンプを選ぶ子供達も多いです。反対に、ここハワイにもアメリカ本土から沢山の高 生達が夏を過ごしにやってきます。 今回は、数あるサマーキャンプの中でも、ハワイで開催されているクロスカントリーキャンプをご紹介します。Aloha Cross Country Campは、例年殆どのサマースクールが終わる週に開催されています。ハワイの高校生を中心にアメリカ本土からの参加者 もいます。高校・大学の陸上界で活躍してきた楽しいコーチ達やスペシャルゲスト達と過ごす5日間は、キャンパーにとって特別な 思い出になるようです。 ビーチの潮風、ノースショアの夕日と日の出、そして新しい友達やコーチ達との出会いなど小さな事全てが、夏休みのハイライ ト、アロハクロスカントリーキャンプです。 今年は私にとって4年目のキャンプ参加となりました。初めてのキャンプは8年生の夏。私は、まだぼんやりしていて、社交的でも 無かったし、クロスカントリーの経験は7年生の時のインターミディアとしての1シーズンだけで、クロスカントリーの事もよく分 かっていませんでした。 クロスカントリーのキャンプというと、一見そんなに楽しそうには見えないかもしれません。私自身ハワイの夏の暑さの中でト レーニングが朝晩2回、しかも携帯電話の電波は繋がりにくいしで、楽しい夏を過ごせるようには、とても思えませんでした。とこ ろが、ハワイ中のクロスカントリーランナーや、州外からのランナーに出会って、あっという間に新しい友達とのエキサイティン グな体験となり始めました。 ワークアウトはもちろん大変ですが、殆どが楽しい工夫のされている練習です。リレーとビーチランは、一番思い出深いワークア ウトでした。夜には皆んなで集まって、色んなチームワークゲームをして、キャンプファイヤーをしました。 最終日には、何年も知っているような気がする友達となっていて、信じられないくらいに楽しかった夏の思い出となります。で も、Aloha Cross Country Campの一番良いところは、5日間だけのキャンプで終わるのではなく、関係がその後も続くことです。 夏休みは続いているので、新しいキャンプの友達と遊ぶ時間がまだまだあるのです。そして一番素晴らしいと思えるのは、その シーズンのクロスカントリーのミートがとっても面白くなることです。様々な学校の生徒が集まるキャンプの後は、レースは単な る競技ではなくなって、学校の枠を超えた友好的で親密感のあるレースとなります。レースでは応援の嵐！です。 Aloha Cross Country Campでの5日間から始まる友情、毎年帰る場所となっています。 Sarah Nakai , ’Iolani ’20

26Photo | HAWAIISPORTMAG.COM Credit: Jonathan Lyau

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

Sunday, November 4th, 2018 at 7:00 AM Brought to you by Friends of Kailua High School, a non-profit that helps Kailua High School's programs 2017 Winning Times

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. 30, 2018 Race Day registration accepted til 6:30AM

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

10k FEMALE Overall Jill Thompson 39:57.7 19-24 Alivia Bell 58:51.3 25-29 Georgia Lunan 56:19.7 30-34 Liliani Stanco 1:05:54.6 35-39 Heather McDermott 46:10.1 40-44 Lisa Reyes 59:14.6 45-49 Worreen Hamocon 47:05.8 50-54 Kimberly Hailer 54:49.9 55-59 Linda Okita 1:03:30.7 60-64 Debi Halcro 1:16:44.5

MALE Overall Kengo Yoshimoto 38:35.8 13-16 Tanner Matsushita 42:51.1 17-18 Max Andro Juarez 57:24.5 25-29 Cheyne Tribbey 58:19.4 30-34 Martin Muench Ahlo 39:46.2 35-39 Cory Reeves 48:38.6 45-49 Bryan Anderson 49:33.0 50-54 John Vipiana 59:48.2 55-59 Ted Leon 47:04.9 60-64 Les Omura 53:30.7 65-69 Alan Quintana 1:02:45.6 70-74 Ken Best 1:08:22.1

5k FEMALE Overall - Larua Grossart 24:21.1 7-12 Quinn Gilman 29:14.1 13-16 Gabriella Trujillo 31:02.0 17-18 Sophia Wilson 27:08.8 19-24 Alannah Wetherley 29:07.4 25-29 Vanessa Olsen 34:26.1 30-34 Mathilde Fontaine 26:36.0 35-39 Connie Liu 28:51.2 40-44 Sarah Desilva 27:52.8 45-49 Cheryl Miram 26:55.6 50-54 Lori Matsusuhita 31:58.9 55-59 Trish Furtado 32:34.2 60-64 Lynn Muramaru 28:03.5 65-69 Melanie Lillam 30:53.5 70-74 Paula Jech 32:29.4 80+ Carolyn Laum 55:14.8 MALE Overall - Brian Slusser 19:25.4 7-12 Kai Fraser 22:06.2 13-16 Keaton Matsusuhita 22:14.2 17-18 Andrew Nakashima 26:25.4 19-24 Brent Wakuzawa 21:10.2 30-34 Nazih Benhenda 29:16.1 35-39 Alex Horton 37:55.8 40-44 Ray Wilson 22:25.2 45-49 Eric Gilman 21:50.2 50-54 Stan Matsusuhita 24:47.0 55-59 David Christopher 22:20.2 60-64 Ron Heller 27:53.6 65-69 Andrew Liu 47:01.6 70-74 Ed Kemper 29:30.8 75-80 Bob Gardner 31:21.0

2018 Entry Name: Last, First Email Address: DISTANCE:

1 MILE

Phone Number: Age Division on Race Day:

5K

10K

SEX:

Female Male

7-12

13-16 17-18 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+

Registration Donation Enclosed: Regular, Postmarked by Oct. 30: $30 with T-Shirt $20 NO T-Shirt $12 T-Shirt Only Late, Postmarked after Oct. 30: $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: if applicable

$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, volunteeragents, 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:

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Signature of parent or guardian if under 18:

Date:

A Case Study on Becoming Injured

TEXT BY Brian Clarke

Image

Brian Clarke

Miki Hyun, Lionel Barona and Cindy Gibson (front left to right).

John Watt, Gail Nipitnorasate, Jack Wade, and Jason Say (back left to right).

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In June of this year, Lionel Barona, a group leader and 10-year veteran of my marathon training, wrote me the following email to explain why he had not participated in my training programs in early 2018.

You may recall that I dropped out of the (2017 Honolulu) Marathon at 22 miles due to a quad strain. That was the first marathon I failed to finish, and I had to take time earlier this year to reflect on my situation away from your early season trainings.

Prior to the marathon, I had had an excellent training season. With only a couple weeks to go before the big event, however, I decided I needed a final hard workout. So I jumped into the Turkey Trot (a 10-mile, untimed run for a thousand people on Thanksgiving morning).

My plan was to run the last half of the Turkey Trot hard to sharpen my ability for the marathon. About six miles into the race, however, I felt a sharp pain in my right quad. Rather than cruise to the finish, I pushed the pace, still thinking I needed the hard effort to prepare for the marathon. I thought my quad would heal in time for the marathon (still 17 days away), but I paid a price for my stupidity when the sharp pain resurfaced at mile six in the marathon.

The injury wouldn’t have prevented me from finishing the marathon. In hindsight it’s easy to say I should have continued running at a much slower pace.

But I was determined to reap the benefit of all my hard training. And I believed at the time I could still complete the marathon at my goal pace. The rest is history.

I’ve been thinking a lot about my decision to drop out of the marathon ever since. I know this sounds like a cliché, but I never “bought into” the idea that running a marathon should be more about the experience than the finish time. I thought I still had some decent marathon times left in me, and I would go after them while I was still relatively young and healthy. Dropping out of the marathon made me realize that finishing the marathon is the prize, not the finish time.

Who knows, the stars may align in the future, and I may still run an incredible marathon race. But moving forward, I must think in terms of getting through each marathon—given the race-day conditions and the way I am feeling mentally and physically. I still want to surpass my best times. But I am willing to concede and accept that I will not always perform my best. Just completing the marathon is nonetheless an incredible feat!

It’s unfortunate that it took me ten years to really understand the marathon game in this way, but I am a life-long learner—so better now than never! Meanwhile, I have NOT used a GPS monitor since the marathon and that has been liberating.

I’ve learned to appreciate all I see when I run. And I’m committed to spreading the joy of running to others in my groups.

It’s common for competitive athletes like Lionel Barona to over train in the last few weeks before the marathon. The resultant scourge of colds and injuries is just as common. He would have been better served by avoiding the 2017 Turkey Trot. In fact, I recently overhead him say he would never again participate in the event.

Lionel’s experience exemplifies my rationale for keeping my training out of the Turkey Trot in recent years. The Turkey Trot should be a fun, relaxed run— not a race—as it can interfere with one’s recovery close to the marathon. That’s why my training does a controlled, tempo workout the evening before the Turkey Trot. What Lionel fails to mention is the fact that he “left the reservation” in order to do an unscheduled and potentially harmful event too close to our program’s goal race—a big mistake for which he dearly paid.

Lionel is a trooper and one of the most thoughtful athletes I’ve ever known. In the final analysis, the marathon game is all about learning from one’s experience.

His 2017 experience will have made him a smarter racer, if not always faster.

The annual BC Marathon Training is one of three training programs Brian Clarke personally directs, including the Great Aloha Run and the Hapalua Half-marathon trainings. Each of these programs prepare adult, recreational runners, joggers, and walkers to perform their best in those popular Hawaii race events. His promise to all his athletes: You’ll train and race safely, competently, and enjoyably, with proven training programs, experienced leaders, and friendly group support. Go to his website at www.bcEnduranceTrainings.com and send him your contact information. He will send you announcements for the trainings of your choice so you can consider joining.

29 | HAWAIISPORTMAG.COM

Daily Posture Affecting Your Run

Forward head posture with rounded shoulders is a common postural deficit seen in individuals. This posture is not ideal, and it will become an issue if excessive time is spent in this slouched manner. Potentially it will slowly cause tightness and inhibition to certain body parts and musculatures. Specifically, the chest muscles and upper back and neck muscles gets tight, causing the head to pull forward. Protracting the head everyday inhibits the front neck muscles and mid back muscles, and leaves them weak.

The overly tight muscles in the chest to upper back areas combined with the weak muscles in the neck to mid-back region, forms an “X”, which is called Janda upper crossed syndrome. A few of the symptoms from an imbalance of muscle use, in the upper cross posture, are pain to the head, neck, and shoulder. The “X” posture will eventually change your skeletal and joint structure for the long term.

TEXT BY Motoki Nakamura PT, DPT, JACO REHAB Image

Photo: Justin Carson, taken by Motoki Nakamura.

The efficiency of your run will be limited and affected by the biomechanical changes that form from the Janda upper cross syndrome. One change that we see is runners swinging their arms out to the side, and across the midline of their bodies. The “X” posture causes the shoulders to round and improperly change the angle of ball-and-socket joint. This unnatural shoulder angle will biomechanically cause the arms to swing side-to-side instead of the proper motion, forward to back. Although this type of running form will not directly cause any injury, the runner wastes energy rotating their torso side to side instead of keeping it upright and straight.

Limited lung capacity is another disadvantage that we see in runners demonstrating a slouched posture. Try this: Curl your spine into a ball and take a deep breath. Now compare with your chest out. See the difference? Slouched posture limits your body’s ability to expand the lung. Breathing is an essential part of running, and an inhibited lung will affect your energy and overall performance.

Seek a physical therapist at JACO Rehab to learn other changes that posture can affect with your run. In the meantime, here are some exercises that can be done to improve your posture.

Janda Upper Cross Syndrome. Tight chest and upper back, weak neck and mid back.

Exercise 1: Mid back strengthening and pec stretch. Squeeze shoulder blades down and back, as your rotate your arms out. Keep elbows tucked in. 5 sec hold x10.

Exercise 2: Pec stretch. Use a wall, lean forward and rotate body out to feel stretch across chest. 2x30 second hold.

30 | HAWAIISPORTMAG.COM

Exercise 3: Neck strengthening. Tuck chin in as if you’re nodding your head “yes”. Maintain this posture as you lift head up. 10 second hold x 10.

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.

DIVISIONS/AWARDS:

2K Elite Male & Female: Award given to the $25, Youths (8 to 17 years old) top three male/female finishers.  Towel guaranteed if postmarked 10/18/18 1K Male & Female: Award will be given to the top three male/female finishers.  PARENT/GUARDIAN SIGNATURE Top Male and Female in the 2K and 1K will NEEDED ON REGISTRATION FORM each receive a frozen turkey! $40, Adults—Until October 29th 2K Age Groups Male & Female:  Towel guaranteed if postmarked by 10 & under, 11-12, 13-14, 15-18, 19-24, 10/18/18 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, $50, Late entry 55-59, 60-64, 65-69, 70-74, 75-79, 80-84,85+  Accepted up to 8:30am on race day; includes a towel if available.

Mail or Walk-In Registration Only Mail To: 2018 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

EVENT: ___Classic (2K) ___ Lite (1K) Age on race day: _____ Date Of Birth:_______ 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 10/18/18

City, State, Zip ________________________________________________

Towel included if postmarked by 10/18/18

Phone Number_________________________________________________

___ $40, Adults (Until October 29th)

___ $50, Late entry accepted until 8:30 am on race day for all ages (towel included if available)

E-mail: ______________________________________________________

Waiver for the 2018 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 2018 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

Clip

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HOME OF WAIKIKI’S 5 BEST RIDES! Ride to Diamond Head!

1

Follow scenic easy riding bike lanes from Waikiki past the Zoo, Aquarium, five waterfront parks and ten beaches with swimming & snorkeling, then through a tunnel into Diamond Head Crater!

Hike to the top for panoramic ocean views!

3

Tour of the Parks!

2

Follow mostly off street bike paths connecting six parks on a flat ramble through Kapiolani Park, Ala Wai Park, Kakaako Park, Ala Moana Park, Magic Island Park, Hilton Lagoon, and Fort DeRussy Park Boardwalk. The last four parks have beaches with swimming & snorkeling!

Ride to Historic Honolulu!

Follow dedicated bike lanes to Downtown’s Historic Honolulu where buildings stand from the days when Hawaii was ruled by a monarchy. Cultural history, architecture, museums, Hawaii’s State Capitol and Chinatowns shops fill your day; return via scenic waterfront parks on off street bike paths!

Hanauma Bay & Koko Head!

4

5

Follow bike lanes from Waikiki all the way to Hanauma Bay and the Koko Head Hike. Pass Diamond Head, through Kahala; and along the parks and beaches on the Kalanianaole Bike Lane to Hanauma Bay for an underwater marine park experience with beaches & snorkeling in a protected bay. Hanauma Bay is open 6:00am - 6:00pm every day except Tuesday.

BIKEADELIC

S P he Ka rinc rato iu es n la s ni

M

oa

na

Su

rfr

id

er

O Ur ut ba fit n te rs

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Ride to Summit of Mount Tantalus!

Follow Bike lanes from Waikiki on a 5-mile warm up for the climb up 1,600’ Mount Tantalus – Honolulu’s highest peak. Once on the mountain you’ll enter a tree canopied rainforest for a 5 mile climb to the summit, on the descent, floral scents and bamboo walls give way to stunning views of Waikiki, Honolulu, Pearl Harbor and the Pacific Ocean.

OPEN EVERYDAY 8:00AM - 8:00PM 120 Kaiulani Ave. @ Kalakaua Waikiki, HI 96815 808.924.2454 www. bikeadelichawaii.com

Included FREE with every rental: -

Map overview with in-person detailed routes explained Bike fitting on one of our six frame sizes so you can ride comfortably Handlebar pack for personal items & rear rack to carry things safely Good lock so you can stop wherever you want Flat proof sealant on basic bikes Bottle cages to carry drinks Theft proof comfort seats Helmets Hourly, Day, Multi-Day, Week & Monthly Rates

SUNDAY, NOV 18, 2018 6:45 AM • 4 MILES

Hui Nalu Canoe Club invites you to the 6th 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 AM

The 6th 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 18, 2018. The event begins at 6:45 a.m. with sunrise over the Kaiwi Channel, a Hawaiian oli (chant) and the blowing of the pu (conch shell horn).

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

DETAILS

Shuttle service provided from the Hawaii Kai Park & Ride to the start line, 4:45-6:00 a.m. First 3,000 entrants receive a souvenir miniature glass fishing float. Entry includes an event t-shirt; shirt size not guaranteed. No shirt guaranteed for late and race day entries.

AWARDS DIVISIONS

Top 3 overall men & women and five-year age divisions from 10 and under through 85+.

INFORMATION & LOGO WEAR

REGULAR ENTRY $40

ENTRY FEES

LATE ENTRY $50

KULA 100 EXCLUSIVE RUN PACKAGE $150

RACE DAY $60

For parking map, packet pickup dates and times, logo wear and other information: Visit our website at www.kaiwicoastrun.org Email Mikala at info@kaiwicoastrun.org Call Patsy at 808-256-7394.

Leashed, friendly dogs welcomed. No bus service provided. See website for details.

Entry fee is non-refundable and non-transferable.

Service fee applies to online entries.

Champagne brunch after the run at Roy’s Hawaii Kai. Packet pickup at Outback Steakhouse Hawaii Kai, including pupus, wine and beer, on Saturday, Nov 17, 1-3 p.m. Kula 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.

Entry through Oct 31, 2018. 65+ and 12 years & under pay $30. Enter online at www.kaiwicoastrun.org or mail entry. Mailed entry must be received by Oct 31, 2018. Make check or money order payable to: Hui Nalu Canoe Club. Mail to: Time Line, P.O. Box 25566, Honolulu, HI 96825.

Nov 1-17, 2018. 65+ and 12 years & under pay $40. Enter online at www.kaiwicoastrun.org by Nov 11, 2018, or at packet pickup. No guarantee of t-shirt for late entry.

At Awawamalu (Sandy Beach) start, 5:30-6:30 a.m. 65+ and 12 years & under pay $50. No guarantee of t-shirt for race day entry.

DISCOUNTS

Discounts do not apply to the Kula 100 package.

Active Duty Military - $5 off through race day.

Does not apply to keiki, senior, Kula or Hui Nalu entries.

Hui Nalu Club Members & Family - $5 off through Oct 31, 2018. Must have 2018 dues paid in full.

2018 ENTRY FORM

M F First Name

Last Name

Sex

Street Address

Age (on race day)

City

State

Date of Birth

Zip

XS S M L XL 2XL 3XL Email

Phone

Shirt Size (Additional $5 charge for 3XL)

YES NO

YES NO

Emergency Contact Name

Emergency Contact Phone

Hui Nalu Member?

Active Duty?

+ Entry Fee

+ Additional Donation to Livable Hawaii Kai Hui

– Additional $5 for 3XL Shirt

= Applicable Discounts

TOTAL AMOUNT ENCLOSED

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.

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

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

33 | HAWAIISPORTMAG.COM

Date 5/18

BIKING ETIQUETTE For Road Riding With Others

By: Malia k Harunaga, HBL Adult Education Manager Cycling in a group with others on the road can be fun, save you energy, help you become a better bicycle rider, and be a great source of motivation and comradeship! Learning basic group riding skills will ensure that you and your fellow riders will have a safe and enjoyable ride. Here are some tips to be aware of when riding with others – use them for the upcoming Honolulu Century Ride on September 30th (Sunday) with 2,000 other cyclists or on any other road ride!

RIDE SINGLE FILE When on the road, cyclists must ride single file – it’s the law in Hawai‘i! If you need to overtake another rider let them know you’ll be passing them on the left, then when s it is safe complete your move.

On bicycle lanes and paths, riding two-abreast is permitted when the facility is wide enough.

COMMUNICATION IS KEY

Always be scanning in front of you and clearly point out or announce ahead of time any road hazards – glass, rocks, pot holes, storm grates, metal plates, etc. so the rider behind you knows what’s coming up.

Signal your intentions when changing direction or slowing down.

Brake carefully, never abruptly, when riding in a group.

RIDE READY

KNOW (AND OBEY!) THE RULES

BE PREDICTABLE Hold a straight line as best you can when bicycling and don’t make any sudden movements or unexpected changes in direction. This is an important practice not only for those you are biking together with, but all other users of the road!

RIDE WITH ALOHA! Be a Bicycle Ambassador! Always ride with aloha – be courteous to motorists, runners, pedestrians, cyclists, and all other roadway users, plus the areas you are riding through. Never leave any litter! Encou Encourage others, recruit friends to ride, and have FUN. It’s a beautiful day in Hawai‘i nei.

Let’s go bike!

For more information about safe riding practices go to:

www.hbl.org/education

34 | HAWAIISPORTMAG.COM

Find out more about the Honolulu Century Ride:

www.hbl.org/HCR

DEC. 2, 2018 Kualoa Ranch - Ka‘a‘awa, HI An adventurous half-marathon that journeys thru a private nature reserve known as “Jurassic Valley.”

Plus, 5K and 10K races, an adventure walk, and free kids sprint.

WWW.XTERRAPLANET.COM 877-751-8880

| #XTERRAADVENTURES

SIGN-UP NOW & SAVE! PROMO CODE: HSM

35 | HAWAIISPORTMAG.COM

CHRISTMAS BIATHLON ~ SATURDAY Dec. 8, 2018 MAGIC ISLAND BIATHLON ~ Saturday, Jan. 12, 2019 | VALENTINES BIATHLON ~ Sunday, Feb. 10, 2019 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. 24. 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. 24): $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Dec 3. 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 11/24/18, $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. 8, 2018 Birth Date

Sex

Age

Mailing Address

M Shirt Size

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. 24) Biathlon Series Late Entry (Do not mail after Dec. 3)

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. 24) Christmas Biathlon Late Entry (Do not mail after Dec. 3)

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 refuse entry to anyone for any reason.

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

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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

Date

season i k i h a k Makali'i aiian Ma The Haw ith the rising of t sunset begins wes star cluster) a (Pleiad

37 | HAWAIISPORTMAG.COM

My Running Story

TEXT BY Halina Zaleski

Image

Ron Alford

Saskatchewan pig farmers are strong. Fifty pound bags of feed - can handle.

One hundred twenty pound bales of hay - can handle. Five hundred pound boar - can handle. One mile run - can handle - not, as a I learned to my chagrin when a friend invited me to join him in his new fitness program. Run a bit, walk bit was all I could do, but as the weeks stretched into months the run got longer and the walk got shorter and I was falling in love with running, even though I was now running alone. The countryside was quiet and scenic whether on a short run to the north end or a longer run to the south end of Lake Edward, and the only unpleasantness was the crane and goose droppings during migratory seasons.

Of course, I did not go running on days when the temperature dropped below minus 15 F. My first race was a 5K at the American Society of Animal Science annual meeting in Wyoming. Laramie is a mile high and the air is thin. In addition, it had rained in the night and the clay soil was sticky. By halfway each shoe weighed at least 10 lb and I had to carry this weight to an uphill finish while breathing air that had no oxygen. I did not walk, but it seemed to take most of the day to get my blood oxygen back to a normal level. My second race was a 5K through the University of Illinois arboretum to support my daughter’s high school runners, my daughter among them. I took second female in the parents’ division and I was hooked.

When I came to Hawaii in 1993, I thought of myself as a runner. My daughter was running for Pac Five, and her coach took the team trail running on the weekends.

With them I discovered the Tantalus trails, including the malaria swamp and the hog’s back ridge, and learned to run through rather than around mud. I also learned where the best hose was for rinsing mud out of my socks and shoes.

I discovered Faerber’s Flyers, who provided my first experience of running intervals on the track. This was also my first experience with having real coaching, but the best part was, and is, the awesome mutual support. With their encouragement, I ran some local races, including the Patty Smith 8K and the Women’s 10K. Then a co-worker suggested that I should try a marathon. I joined Jack Scaff’s marathon training clinic and entered the 1995 Honolulu Marathon. Not a good choice. That year was so hot that, by the time we reached Diamond Head, there were already runners lying on the side of the road. Two cups of water at every aid station barely got me to the finish for what turned out to be my slowest marathon ever.

Chris Mewhort and Halina Zaleski

Finally, I discovered the Mid-Pacific Road Runners Club and their low cost races, so I no longer had to ration my races to fit my budget. These races provided a tour of the islands, from the Bosetti 10K in Hawaii Kai to the 10-miler at Schofield to the Barber’s Point 20K. Then I signed up for the Perimeter Relay and discovered both the feeling of being part of a team supporting each other for a common goal and the feeling of running alone up the Windward coast with just the moon and the ocean waves for company.

Why do I run? Partly from a sense of exploration, of going out and seeing what is happening in the neighborhood and beyond. Partly for the feeling of reaching deep within myself to see what I can achieve. And partly for the competition - I like to come home with more than a tshirt.

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THE POI-FECT FOOD TEXT BY MARIANE UEHARA IMAGE BY SHANE TSUKAYAMA I waited until Sky was 6 months old to start feeding her with real food. Introducing food to babies is an interesting experience and it can be a bit intimidating, so I consulted with a few experienced mommas and often heard poi! Poi is great and easy for babies to digest! Well, poi wasn't the first thing I gave to her (avocado was!), but when she tried poi, it was love at first sight! And to this day, this Hawaiian food staple is one of her favorite carbohydrate options. It is also one of my favorites because taro is a local root, truly farm-to-table, and it's high in vitamins, phytonutrients, minerals, and enzymes. It's also super easy to mix with other foods or just eaten by itself. Here are the super simple ways we have been eating poi at our home: Poi with Coconut Oil She loves coconut oil and she loves poi, so why not mix the two together. Voila! Great combo of good carbohydrates and healthy fats. Because we keep our poi in the refrigerator, once we add the coconut oil, it solidifies and pieces of coconut oil add an interesting texture to the poi.

Tip: If you don't have coconut oil, olive oil is also a delightful option.

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Poi with Greek Yogurt.

I wanted to add some complex carbohydrates to Sky's breakfast so I came up with the idea of adding some poi.

She loved the rich creamy consistency, and I loved that she gets a protein-packed and complex-carbohydrate breakfast with just a few spoonfuls!

Tip: You can drizzle some honey if you like it!

Poi and Tofu.

My cousin saw me preparing this lunch for Sky and he said, "you are giving those foods to Sky not because it's healthy, but because you are lazy!". Well, he is partially right. When I am running out of time and ideas, I cut some tofu, scoop some poi, and her lunch is ready in less time!

Thank goodness she loves mommy's lazy-lunch. Not only is Tofu a great source of protein, but it is also packed with calcium, vitamins, and minerals.

Tip: Add black sesame seeds. These tiny super seeds contain Omega-6, fiber, iron, calcium, magnesium, and phosphorus. Also instead of shoyu, add liquid amino. we like the Bragg's brand.

Super simple, right? It's amazing how versatile and nutritious this beloved Hawaii food is. Before having Sky, I wasn't a poi eater, but now we can't live without it! If you have simple ways to add poi to your food, we would love to learn.

A hui hou!

www.freelifestylehawaii.com

ONLY 15 SPOTS AVAILABLE! REGISTER TODAY

SHANE LONO: 808.597.4004 CAPTAINSHANE1223@YAHOO.COM

BODYBOARDING CAMP WHEN: WHO: COST: WHERE:

10-12

OCTOBER 2018

OCTOBER 10-12, 2018 BOYS & GIRLS, AGES 10–17 $200 (INCLUDES MEALS, SNACKS, BODYBOARDING LESSONS, TRANSPORTATION AND LODGING) PU’U KAHEA CONFERENCE CENTER & MAKAPU’U BEACH PARK

ENTRY FORM NAME: ______________________________________________ DATE OF BIRTH: ___________________ AGE: ______ MAILING ADDRESS: _______________________________________________________________________________ _______________________________________________________________________________________________ PHONE NUMBER: ____________________ EMAIL: ______________________________________________________ EMERGENCY CONTACT NAME: ___________________ RELATIONSHIP: __________ PHONE NUMBER: _______________ Mail entry form and payment to: Shane Lono, 41-204 Nalu Street, Waimanalo, HI 96795. Checks payable to Drop Knee Wars Hawaii. Waiver, Release, Indemnification and Assumption of Risk and Health Form must be signed and turned in prior to participation. For more information, please contact Shane Lono at 808-597-4004 or captainshane1223@yahoo.com

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HAWAII BODYBOARDING MAGAZINE • 7

TRAINING FOR THE

Boogie Aloha everyone, my name is Keahi Parker from the Science Bodyboards Hawaii Team. The big wigs at Science wanted me to talk about things you can do that will benefit your riding and prevent injuries. It is hard to argue against exercise science and the benefits of proper nutrition with the improvements seen in elite-level athletes of other sports. The waves aren’t always firing anyways so you might as well stay active during your time off instead of scrolling through Instagram. I personally do resistance strength training, swim, run, yoga, and a lot resistive band work for my shoulders.

Having a background in competitive swimming has given me great confidence in big waves and in sketchy ocean situations. Being comfortable with no board or fins will greatly increase your abilities when you lose said board or fins in the surf or get caught by a seemingly endless set in the impact zone. You can become

WWW.KNEKTUSA.COM

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PHOTO :: KEOKI SAGUIBO

a stronger swimmer by taking swim lessons to get some help with technique and other tips, jumping in at your local pool and pushing yourself to do more yardage, enjoying flat day ocean swims with a buddy, or by simply ditching the board and bodysurfing with da uncles sometimes.

Strength, conditioning, and mobility. You will be hard pressed to find peer reviewed research that does not support the use of weights in resistance training to increase power, strength, and muscle

PHOTO :: ANDREW “OB” RAMS

endurance. Bodyboarders definitely do not need to be yoked bodybuilders obsessed with getting huge. However, resistance training for a stronger core and more powerful and mobile shoulders/legs will really help in injury prevention as well as performing and landing maneuvers.

Mobility is essentially the ability to move. Focusing more on stability in motion, like in yoga, will help give your muscles and joints the foundation needed to prevent injury. If you don’t want to work out in a

gym, a lot can be accomplished with dumbbells/kettlebells and bodyweight exercises. If you are serious about training, I recommend talking to a NSCA certified strength and conditioning coach to take your athleticism to the next level.

The main goal is to be healthy and happy, which for me is feeling strong and energetic in the water and being injury free.

I hope this helps some of you to get excited about fitness and nutrition to keep you all ripping the pit and hitting the lip for years to come, BOOGIE ON.

6 • HAWAII BODYBOARDING MAGAZINE

PHOTO :: ANDREW “OB” RAMS

PHOTO :: GINGER PRADOS

PHOTO :: ANDREW “OB” RAMS

Kawehi Louis-Diamond KAUAI, HAWAII

Who Are you? My name is Kawehi LouisDiamond, I’m 23 years old and born and raised on the island of Kaua’i, Hawaii.

Where’s your favorite place to surf?

I enjoy bodyboarding on the South side of Kauai and on the island of Maui!

What gear do you use to ride? I like to ride my Science 41.5 Style model board along with Gyroll leash and Delta Viper surfing fins.

When not surfing, what do you do for a living? When I’m not in the water, I’m either in the gym or working for my self-made jewelry business Pacific Gems Kauai. This business 43 | HAWAIISPORTMAG.COM

started out as a hobby my sophomore year of high school and has been my main source of income for the past 8 years.

Why did you choose bodyboarding?

Bodyboarding is my way of escaping life stress and sometimes responsibilities. The short bursts of excitement lived through each wave is a continuous chase. It motivates me to achieve a fit and healthy lifestyle and has grown to be my passion. One of the main things bodyboarding has taught me, is to appreciate waves in any conditions and make the best out of any situation.

Any shout outs? I’d like to thank my

sponsors Science bodyboards, Viper, and Gyroll for equipping me with the best boards, fins, leashes, and wetsuits. They keep my travel organized with board bags as well, making it easy for me when island hopping for waves. I’d also like to thank Hoa Kai for keeping me dry with their stylish handmade Turkish towels, as well as Poipu Surf, for hooking me up with extra surf gear or clothing. As for recovery, I would like to strongly thank Orgain for giving me the best Protein Powders and shakes, helping me refuel from a hard day’s workout in the gym or post boogie session.

HAWAII BODYBOARDING MAGAZINE • 5

PHOTO :: MANUEL GONZALES

PHOTO :: MANUEL GONZALES

When I was 12 years old I was approached by Science Bodyboards, Gyroll, and Viper Surfing fins to join their teams. Since that day they’ve stuck by my side and given me an immense amount of support and encouragement to purse many of the goals that I’ve set for myself in bodyboarding. I’m also currently riding for Grand Flavour clothing along with Vertra Skincare.

I’ve been fortunate enough to have had the opportunity to travel and compete for bodyboarding quite a bit throughout my youth. Since I embarked on my first surf trip when I was 12 years old I’ve been to California, New Jersey,

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PHOTO :: MANUEL GONZALES

Mexico, Samoa, Australia, Indonesia, Brazil, Peru, Chile, Puerto Rico, Tahiti, Portugal, France, the Basque Country, and the Canary Islands.

Before any competition or any particular session that I need a little extra bit of motivation i’ll usually listen to rap or really anything that gets the heart beat going before paddling out.

When I first started bodyboarding I worshiped guys like Jeff Hubbard and Mike Stewart (obviously). Watching videos on youtube or vimeo always got me so excited to go and push myself to improve.

Hands down Pipeline would be my

favorite wave in the world to surf. There is such a wide variety of waves out there that you have to be on your toes at all times when you’re out there.

To any aspiring groms who may be reading this, just keep doing you.

Bodyboarding is a way of expressing yourself. And of course just try to have as much fun with it as you can.Hi! My name is Tanner McDaniel. I’m 19 years old. I grew up on the south side of the island Kauai. I’ve spent my whole life in and around the ocean so riding a bodyboard has been the best way for me to experience the raw energy and beauty the ocean has to offer.

4 • HAWAII BODYBOARDING MAGAZINE

PHOTO :: MANUEL GONZALES

Tanner McDaniel KAUAI, HAWAII

Hi! My name is Tanner McDaniel. I’m 19 years old. I grew up on the south side of the island Kauai.

I’ve spent my whole life in and around the ocean so riding a bodyboard has been the best way for me to experience the raw energy and beauty the ocean has to offer.

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HAWAII BODYBOARDING MAGAZINE • 3

PHOTO :: KEONI HAINA

W

e believe in bodyboarding. Just as Tom Morey did back in 1971 and as Mike Stewart still believes in it today in 2018.

We are a team of bodyboarding psychos that live, breathe and eat bodyboarding. The true sport of kings, queens, princes and princesses, commoners, regular dudes, chicks, from all social levels, body types, tastes, races and countries. Anyone on Planet Earth, rich or poor, with everything or with nothing can enjoy it. Bodyboarding is and will always be one of the most inclusive of epic human activities: it is for everyone, and anyone that just wants to have a good old time in the ocean, period. No limits, no prejudices, no bad vibes, just you, your board, and a leash and fins (if you choose to use them). Bodyboarding means: NO RULES...

With this idea, we introduce you to our new project. One that comes from the heart and soul.

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We believe in art, the pure joy that bodyboarding provide us, and in the power of teamwork when everyone paddles the canoe in unison towards the same goal. Ever since its inception, bodyboarding has given everyone that has tried it a strong energetic experience, and that’s why we believe in it with passion.

This is your printed headquarters of bodyboarding in Hawaii. Here you are going to experience only the best photography, stories and links to all the freshest bodyboarding produce. We are art and we live art. We will always link to local retail stores and businesses that support our sport and brands and to all social and web based media that specialize in bodyboarding; the only aquatic human activity that caters to absolutely everyone on Planet Earth!

- Manuel Gonzalez

LAUNCH PE

The Launch (Speed): The fastest board in our lineup.

A straighter template designed to be exceedingly fast through all sections with the simple aim to launch you as high as humanly possible. The Launch also holds a strong rail in deep hollow barrels where driving speed is a must.

SIZES: 38.5, 39.5, 40.5, 41.5, 42.5 DECK: CELLUCUSHION 8LB PE RAILS: 55/45 SLICK: HDPE TAIL: CRESCENT TAIL ADDITIONAL FEATURES: 2X REX STRINGERS, NOSE BULBS, GRADUATED CHANNELS, SCREENED DECK, SLICK PRINTS

www.sciencebodyboards.net

TOOLSTOYS NOT

DELTA VIPER: BLACK | YELLOW • GRAY | BLACK • BLUE | YELLOW • CHARCOAL | RED 47 | HAWAIISPORTMAG.COM

MS VIPER: BLACK | YELLOW • BLACK | ORANGE • BLUE | YELLOW • RED | YELLOW

HAWAII

BODYBOARDING MAGAZINE ISSUE 01 SEPTEMBER - OCTOBER 2018

WHY WE BOOGIE

“PURE JOY” PHOTO :: NEIL MIYAKE

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