Swim-Bike-Run
WAIKIKI'S PREMIER OCEAN SPORTS FESTIVAL
FREE
July - August 2015
HONOLULU WAIKELE
ASICSAMERICA.COM/GEL-QUANTUM -360
Mei Sim Chan, captured at the Honolulu Triathlon, by Augusto De Castro. Check out his great photos at: www.photogrunner.com
Around the World Location: Vietnam and Cambodia Days: 8 Length: 15-30 miles/day How to get there: Traveled from Honolulu to Seoul, then to Hanoi. Bikes, support and logistics were provided by Backroads (www.backroads.com). Returned from Siem Reap, Cambodia to Singapore, then back to Honolulu via Seoul. Why should you go: Cycling vacations are a great way to explore new places in a very intimate and real way. This trip was full of local history, culture and food, with rides through rice paddies and fishing villages of Vietnam and stops at the temples of Cambodia. A wonderful way to travel with friends too! Do you have photos from around the world? Email us at hawaiisportmag@gmail.com Rider: Lori McCarney Photo: Rick Keene
Summer is Rolling in...
CAPTURE YOUR GEL-QUANTUM 360 ™ ON JULY 15 TH AT THE FOLLOWING LOCATIONS.
With the Swim Series underway, leading up to the Rough Water Swim, and runners prepping for the Marathon Readiness Series, then we have the certain signs of summer in place. Welcome to another issue, you can find a lot of great stories and articles in this issue. Mariane Uehara takes us on a tour to Brisbane, Australia, where she is testing the Bikeshare System there, while Susie Stephen has some new great exercises for you. Sara Ecclesine have written our cover story on Duke Kahanamoku, and it is a bit of a dream come true that we can feature his photo on the cover. Thank you to Duke’s Ocean Fest for making that happen. Enjoy this issue, and then go for a run, swim or bike, and then sign up for one of the events listed here. Christian Friis Cover photo Courtesy of Duke’s Ocean Fest. Editor: Christian Friis Editor-at-large: Rae Sojot Copy Editor: Crystal Banning Editorial Contributors: Sara Ecclesine, Brian Clarke, Crystal Banning, , KC Carlberg, Lori McCarney, Brad Yates, Rick Keene, Mercedes DeCarli, Brendon Hanna, Mariane Uehara, Susie Stephen, Rae Sojot, Marco Adame, Dr. Rachel Coel, Kawika Carlson, Melissa Pampulov, Jacquline Tellei, Marisa Maaske, Dr. Elizabeth Ignacio and Melanie Decker Koehl. Photos: HBL, Hawaii Sport Reports, Augusto DeCastro, www.808foto.com, Honolulu Triathlon, Colin Cross, Julie Wassel, Shawn Michienzi, Christopher Blunt, Pam Miller, Kawika Carlson, Melanie Decker Koehl, Wagner Aruejo, Good Eyes Photo, Mari Okada, Cheryle Hirst, Don Davis and Cyndia Lavik. Hawaii Sport Reports: Zara Nguyen, Jennifer Lieu, Courtney Osaki, Taylor Kirihara, Augusto DeCastro, Heather Yanazaki, Crystal Banning, Pete Meindertsma, Lisa Allosada. Team Hawaii Sport: Kevin Enriques, Jon Lyau, Todd Iacovelli, Matt Stevens, Nate Carlson. Find us Online: www.issuu.com/hawaiisportmag, www.hawaiisportmag.com, www.facebook.com/hawaiisportmag, and twitter: www. twitter.com/hawaiisportmag
HAWAII BIG ISLAND RUNNING COMPANY 73-5619 Kauhola St., Ste.107, Kailua Kona, HI 808-329-9919 CHAMPS Ala Moana Blvd., Sp. 1239 & 1241, Honolulu, HI 808-956-1634 KaaHumanu Center 275 Kaahumanu Ave., Sp C-2, Kahului, HI 808-877-7478 Kahala Mall 4211 Waialae Ave., Sp. W-1, Honolulu, HI 808-732-7845 RUNNERS ROUTE 1322 Kapiolani Blvd., Honolulu, HI 808-941-3111 SHOE PALACE 1450 Ala Moana Blvd., Ste. 3252, Honolulu, HI 808-941-1774 FOOTLOCKER 2284 Kalakaua Ave., Honolulu, HI 808-924-3500 1450 Ala Moana Blvd., Honolulu, HI 808-944-8390 98-1005 Moanalua Rd., Aiea, HI 808-485-0273
Contact Us: hawaiisportmag@gmail.com Address: Hawaii Sport PO Box 38082 Honolulu, HI 96837 Legal Information: Copyright 2015 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.” Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.
LADY FOOTLOCKER Ala Moana Center 1450 Ala Moana Blvd., Honolulu, HI 808-942-1071
Oahu swim
Date
Time
Event
Location
Contact
June 27
9:00 AM
Cholo's Waimea Bay, 1.2 miles
Waimea Bay
www.northshoreswimseries.com
adventure
June 27
9:00 AM
The Siege Race
Gunstock Ranch, Laie HI
www.thesiegerace.com
tri
July 4
tba
XTERRA Freedom Fest
Kualoa Ranch
www.xterrafreedomfest.com
run
July 4
7:00 AM
Freedom Run
Kailua High School
efh@epilepsyhawaii.org
bike
July 11
7:00 AM
Zachary Manago's Ride in Paradise
Wahiawa
hbl.org
swim
July 11
9:00 AM
JACO Chun's to Waimea, 1.6 miles
Waimea Bay
www.northshoreswimseries.com
run
July 12
6:30 AM
Coconut Chase 8K
Neal S. Blaisdell Park, Pearl City
www.tropicaltriplecrown.com
run
July 12
7:00 AM
Kailua Beach Run, 4 miles
Lanikai Boat Ramp
www.mprrc.com
bike
July 12
7:00 AM
Zach's Criterium
Kakaako
hbl.org
run
July 19
7:00 AM
Lanikai 8K.
Lanikai Boat Ramp
www.mprrc.com
run
July 22
1:00 PM
Aloha Cross Country Camp
Camp Erdman, Waialua
www.alohacrosscountrycamp.com
swim
July 25
9:00 AM
NSSF Lani's to Puaena Point, 1.9 miles
Laniakea Beach
www.northshoreswimseries.com
tri
July 26
5:45 AM
TINMAN Triathlon
Kapiolani Park
www.tinmanhawaii.com
run
August 8
6:00 AM
Lea Lea Charity & Cleanup Run, 5km.
Ala Moana Beach Park
808-923-7005
run
August 8
7:00 AM
Maunawili Out & Back - 22 Mile & Relay
Nuuanu-Pali Lookout
www.hurthawaii.blogs.com
swim
August 8
9:00 AM
JAMBA JUICE North Shore Challenge, 2.3 miles
Pipeline to Waimea
www.northshoreswimseries.com
run
August 9
6:00 AM
BOCA Hawaii Tamanaha 15K.
Kapiolani Park
www.808racehawaii.com
tri
August 15
tba
Kawela Endruance Triathlon
Kailua Beach Park
www.bocahawaii.com
run
August 15
7:30 PM
Glowbash 5K. Scavenger Hunt
Kakaako Waterfront Park
623-688-2013
obstacle
August 15-16
6:00 AM
Spartan Race Hawaii
Kualoa Ranch
www.spartanrace.com
ocean
August 22-30
tba
Duke's Ocean Fest
Waikiki
www.dukesoceanfest.com
run
August 22
7:30 AM
Family Promise of Hawaii 5k.
Kailua Intermediate School
808-261-7478
run
August 29
5:30 AM
Tantalus Triple Trek, 50K.
Tantalus Nature Center
www.hurthawaii.blogs.com
run
August 30
6:15 AM
Ka Iwi Coast Run & Walk
Sandy Beach Park (Awawamalu)
www.kaiwicoastrun.org
swim
September 5
8:30 AM
Waikiki Roughwater Swim, 2.35 miles (SATURDAY)
Waikiki
www.waikikiroughwaterswim.com
run
September 6
6:00 AM
RUNNERS HI 20K.
Barbers Point
www.808racehawaii.com
swim
September 12
tba
Aqua Sphere North Shore 5K. Swim / Relay
Sunset Beach
www.northshore5kswim.com
tri
September 13
tba
Na Wahine Festival, various distances
Kapiolani Park
www.nawahinefestival.com
run
September 13
7:00 AM
Old Pali Road, 4.4 miles
Old Pali Road
www.mprrc.com
bike
September 27
6:30 AM
Honolulu Century Ride, 20, 25, 50, 75, 100-mi
Kapiolani Park
hbl.org/hcr
run
October 4
5:30 AM
Hokulani Bake Shop 25K.
Kailua Beach Park
www.808racehawaii.com
run
October 17
6:00 AM
Peacock Ultramarathons
Dillingham Airfield, Waialua
PeacockUltra.com
run
October 17
7:00 AM
XTERRA Gunstock Trails Half Marathon/5k
Gunstock Ranch, Laie HI
gunstockhalfmarathon@gmail.com
run
October 25
5:00 AM
HMSA 30K.
Kapiolani Park
www.808racehawaii.com
run
October 31
7:00 AM
Creepy Crawl Fun Run/Walk
Ala Moana Beach Park
tropicaltriplecrown@gmail.com
bike
November 1
6:00 AM
Tour de Cure Hawaii
Kapiolani Community College
www.diabetes.org/tourdecurehawaii
run
November 8
7:00 AM
Kailua High Surfriders, 5k./10k.
Kailua High School
www.friendsofkailuahigh.com
swim
November 8
10:00 AM
Huaka'i Makai (swim ~1 mile) OC1, 6-man and SUP ~5 miles
Kailua Beach Park
808-2775611
run
November 15
5:30 AM
Mizuno Val Nolasco 1/2 Marathon
Kapiolani Park
www.808racehawaii.com
run
December 6
9:00 AM
XTERRA Trail Running World Championship 21k/10k/5k, + Walk
Kualoa Ranch
www.xterrakualoa.com
run
December 19
7:00 AM
Holiday Hustle, 5K.
Kailua Beach Park
www.tropicaltriplecrown.com
Maui Events run
June 27
run
July 4
obstacle
July 11
run
July 18
Your event not listed? 6:30 AM
Cycle to the Sun, 36 miles uphill
Paia
www.cycletothesun.com
7:30 AM
PoliPoli Trail Romp, 10 miles
Rice Park
www.virr.com
7:00 AM
Ikaika Nui Extreme 5K. Challenge
Mendes Ranch
www.runnersparadiseinc.com
7:30 AM
Iao Valley 10K. Run
Wailuku
www.virr.com
tri
August 22
8:00 AM
XTERRA Adventure Events
Fleming Beach
www.runnersparadiseinc.com
run
September 12
5:30 AM
Hana Relays, 52 miles
Kahului Airport
www.virr.com
Email us at
run
September 19-20
5:00 AM
Maui Marathon, Half Marathon, 10k./5k.
Kaahumanu Center
www.mauimarathonhawaii.com
Run
October 31
9:00 AM
XTERRA Kapalua 5k/10k Trail Runs
Ritz-Carlton, Kapalua
info@xterraplanet.com
tri
November 1
9:00 AM
XTERRA World Championship, 1.5k/30k/10k
Kapalua, Maui
info@xterraplanet.com
Big Island Events run run tri run
hawaiisportmag@gmail.com June 20
8:00 AM
Aloha Keiki Run
Kona Commons Shopping Center
www.konamarathon.com
June 28
5:30 AM
Kona Marathon, Half Marathon, Quarter Marathon & 5K
Waikoloa Beach Resort
www.konamarathon.com
July 12
7:00 AM
Hilo Triathlon
Kealoha Beach Park
www.hilotriathlon.org
August 22
7:00 AM
Volcano Rain Forest Runs - Half Marathon, 10K & 5K
Volcano Village
www.volcanorainforestruns.com
run
October 24
5:00 PM
Race the Reaper, 5K.
Kailua-Kona
www.waveridertriclub.org
run
December 20
7:30 AM
Jingle Bell Beach Run 5k & 1-Mile Runs
Coconut Grove Marketplace
www.kona5k.com
5:00 AM
TriLanai 3Hills 50 mi.Ultra Marathon, Bike or Run Relay
Hulopoe Beach Park
www.trilanai.com
Kauai and Lanai Events run/bike
July 25
run
September 6
6:00 AM
RUNNERS HI 20K.
Barbers Point
www.808racehawaii.com
swim
September 12
tba
Aqua Sphere North Shore 5K. Swim / Relay
Sunset Beach
www.northshore5kswim.com
tri
September 13
tba
Na Wahine Festival, various distances
Kapiolani Park
www.nawahinefestival.com
run
September 13
7:00 AM
Old Pali Road, 4.4 miles
Old Pali Road
www.mprrc.com
bike
September 27
6:30 AM
Honolulu Century Ride, 20, 25, 50, 75, 100-mi
Kapiolani Park
hbl.org/hcr
run
October 4
5:30 AM
Hokulani Bake Shop 25K.
Kailua Beach Park
www.808racehawaii.com
run
October 17
6:00 AM
Peacock Ultramarathons
Dillingham Airfield, Waialua
PeacockUltra.com
run
October 17
7:00 AM
XTERRA Gunstock Trails Half Marathon/5k
Gunstock Ranch, Laie HI
gunstockhalfmarathon@gmail.com
run
October 25
5:00 AM
HMSA 30K.
Kapiolani Park
www.808racehawaii.com
run
October 31
7:00 AM
Creepy Crawl Fun Run/Walk
Ala Moana Beach Park
tropicaltriplecrown@gmail.com
bike
November 1
6:00 AM
Tour de Cure Hawaii
Kapiolani Community College
www.diabetes.org/tourdecurehawaii
run
November 8
7:00 AM
Kailua High Surfriders, 5k./10k.
Kailua High School
www.friendsofkailuahigh.com
swim
November 8
10:00 AM
Huaka'i Makai (swim ~1 mile) OC1, 6-man and SUP ~5 miles
Kailua Beach Park
808-2775611
run
November 15
5:30 AM
Mizuno Val Nolasco 1/2 Marathon
Kapiolani Park
www.808racehawaii.com
run
December 6
9:00 AM
XTERRA Trail Running World Championship 21k/10k/5k, + Walk
Kualoa Ranch
www.xterrakualoa.com
run
December 19
7:00 AM
Holiday Hustle, 5K.
Kailua Beach Park
www.tropicaltriplecrown.com
Maui Events run
June 27
6:30 AM
Cycle to the Sun, 36 miles uphill
Paia
www.cycletothesun.com
run
July 4
7:30 AM
PoliPoli Trail Romp, 10 miles
Rice Park
www.virr.com
obstacle
July 11
7:00 AM
Ikaika Nui Extreme 5K. Challenge
Mendes Ranch
www.runnersparadiseinc.com
run
July 18
7:30 AM
Iao Valley 10K. Run
Wailuku
www.virr.com
tri
August 22
8:00 AM
XTERRA Adventure Events
Fleming Beach
www.runnersparadiseinc.com
run
September 12
5:30 AM
Hana Relays, 52 miles
Kahului Airport
www.virr.com
run
September 19-20
5:00 AM
Maui Marathon, Half Marathon, 10k./5k.
Kaahumanu Center
www.mauimarathonhawaii.com
Run
October 31
9:00 AM
XTERRA Kapalua 5k/10k Trail Runs
Ritz-Carlton, Kapalua
info@xterraplanet.com
tri
November 1
9:00 AM
XTERRA World Championship, 1.5k/30k/10k
Kapalua, Maui
info@xterraplanet.com
Big Island Events run
June 20
8:00 AM
Aloha Keiki Run
Kona Commons Shopping Center
www.konamarathon.com
run
June 28
5:30 AM
Kona Marathon, Half Marathon, Quarter Marathon & 5K
Waikoloa Beach Resort
www.konamarathon.com
tri
July 12
7:00 AM
Hilo Triathlon
Kealoha Beach Park
www.hilotriathlon.org
run
August 22
7:00 AM
Volcano Rain Forest Runs - Half Marathon, 10K & 5K
Volcano Village
www.volcanorainforestruns.com
run
October 24
5:00 PM
Race the Reaper, 5K.
Kailua-Kona
www.waveridertriclub.org
run
December 20
7:30 AM
Jingle Bell Beach Run 5k & 1-Mile Runs
Coconut Grove Marketplace
www.kona5k.com
Kauai and Lanai Events run/bike
July 25
5:00 AM
TriLanai 3Hills 50 mi.Ultra Marathon, Bike or Run Relay
Hulopoe Beach Park
www.trilanai.com
run
July 26
7:00 AM
Koloa Plantation Family Days Fun Run
Poipu Beach Park
www.koloaplantationdays.com
bike
Aug. 1-2
tba
Paradise Ride Kauai
Lihue
www.paradiseridekauai.com
swim
September 5
8:00 AM
Lanai Channel Crossing, 9 mile swim
Lanai to Maui
www.mauichannelswim.com
run
September 6
6:00 AM
Kauai Marathon
Poipu Beach Park
www.thekauaimarathon.com
run
November 14
7:00 AM
Old Koloa Sugar Mill, 5k./10k./half marathon
Anne Knudsen Park
www.oldkoloasugarmillrun.org
Your event not listed? Email us at hawaiisportmag@gmail.com
Good Eyes Photography was at Mango Days 5K. 2015 - where the music was playing.
H a w a i i S p o r t R a c e Ca l e n d a r b r o u g h t t o y o u b y
M A R I A N EU E H A R A .CO M Weekly Happenings Biking on Oahu Day
Time
Event
Distance / Location
Information
Mon.
9:00 AM
Start the week off Right, Monday morning ride
Kahala Community Center
988-4633, www.hbl.org
Tues.
7:00 AM
Tantalus Tuesdays
Corner of Makiki Hts./St.
732-7227
Wed.
4:30 PM
IT&B Weekly Ride
IT&B, 569 Kapahulu Ave.
www.itbhawaii.com
Thursday
8:30 AM
Thursday Morning Breakfast Ride to Kailua
Kahala Community Center
988-4633, www.hbl.org
Sat.
7:30 AM
Team Pacific Velo Ride (all are welcome)
IT&B, 569 Kapahulu Ave.
732-7227
Sun.
7:00 AM
BOCA Hawaii Road Ride - Distance varies, 60+ miles
BOCA Hawaii, inquire in advance
www.bocahawaii.com
Sun.
8:00 AM
IT&B Ride for Beginners - First Sunday of the month
KCC - White Church
www.itbhawaii.com
Running on Oahu Mon.-Fri.
3:30 PM
Girls on The Run
Various locations
www.girlsontherunhawaii.org
Tues.
5:30 PM
Personal Best Training
Ala Moana Park (Diamond Head side of tennis courts)
www.personalbesttraininghi.com
Tues.
5:30 PM
Runners HI Weekly Run - Remember to bring ID
Runners HI, Aiea
488-6588, www.runnershi.net
Tues.
5:30 PM
Runners Route - Honolulu Runners
Runners Route, 1322 Kapiolani Blvd.
www.runnersroutehawaii.com
Tues.
5:15 PM
Windward Training Freaks
Kailua High School
www.longrunergy.com
Wed.
5:30 PM
Running Room Weekly Run
816 Kapahulu Ave.
www.hawaiirunningroom.com www.lanikaijuice.com
Wed.
6:00 PM
Lanikai Juice Wednesday Runs
Waikiki Shopping Plaza
Thurs.
5:30 PM
Dr. Nate's Champion Running
Ala Moana Park (Diamond Head side of tennis courts)
www.championrunning.blogspot.com
Sat.
8:30 AM
Honolulu Front Runners
Kapiolani Park
www.honolulufrontrunners.org
Sun.
6:00 AM
Running Room Weekly Run
816 Kapahulu Ave.
www.hawaiirunningroom.com
Sun.
7:30 AM
Honolulu Marathon Clinic - March to December
3833 Paki Ave. - Kapiolani Park
www.honolulumarathonclinic.org
Running on Maui Tues.
5:15 PM
Lahaina Aquatic Center
mauimarie@yahoo.com
808-2819132
Wed.
5:30 PM
Kihei Community Center
samuelwilbur@yahoo.com
info@mauirunning.com
Tue./Thur.
5:30 AM
Kam I (Walking)
808-280-5226
www.virr.com
Running on Big Island Tue./Thur.
5:30 PM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
Sat.
7:00 AM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
Training Groups Training Groups tri tri tri tri tri tri run run run run
Tryfitness Women's Training Tryfitness Women's Training BOCA Hawaii Training Clinics BOCA Hawaii Training Clinics Brian Clarke School of Running Brian Clarke School of Running Personal Best Training by Jonathan Lyau Personal Best Training by Jonathan Lyau Yoga for for the the Long Long Run Run Yoga
Women's Training - Bootcamp, Run, Bike, Swim Women's Training - Bootcamp, Run, Bike, Swim Swimming, Biking, Running, Triathlons Swimming, Biking, Running, Triathlons Running, Trail Running, Triathlons Running, Trail Running, Triathlons Running Running Runningand andYoga Yoga Running
www.tryfitnesshawaii.com www.tryfitnesshawaii.com www.bocahawaii.com www.bocahawaii.com www.bcendurancetrainings.com www.bcendurancetrainings.com www.personalbesttraininghi.com www.personalbesttraininghi.com www.longrunergy.com www.longrunergy.com
tri
Team Move
swim
Swim Hawaii
Swim Technique with Jan Prins
Overall Fitness
www.swimhawaii.com
www.movehi.com
tri
Bootcamp Hawaii
Overall Fitness
www.bootcamp-hawaii.com
tri
SOHI Fitness
Bootcamp, Overall Fitness
www.sohifitness.com
tri
Camp Bennett
Multisport
www.campbennett.com
swim
University of Hawaii Masters
Masters Swim Club
www.uhmastersswimming.com
swim
Kailua Masters Swimming
Masters Swim Club
www.kailuamasters.org
swim
Peter Hursty's Roughwater Swim Clinic
Open water Swim training
pshursty@hotmail.com
swim
The Oahu Club Masters Swimming Group
Swimming and Overall Fitness
www.theoahuclub.com
tri
Seymour Training
Triathlon Training
seymourtraining8@aol.com
tri
Marion Summerer Coaching
Triathlon Training
www.marionsummerer.com
tri
Pacific Fitness Design
Triathlon / Running
www.pacificfitnessdesign.com
tri
Triple Fit Training
Triathlon
www.triplefithawaii.com
tri
Team Jet
Triathlon / Running
www.teamjethawaii.com
run
Dr. Nate's Champion Running
Running
www.championrunning.blogspot.com
Your group not listed? Email us at hawaiisportmag@gmail.com
Health Concerns: Cholesterol, Blood Pressure, and Low Energy. By Jesus Figueroa In 2008, while playing baseball, I bruised my ribs severely during a hard slide into base. At that point I decided my middle-aged body wasn’t up to playing active team sports. Unfortunately, I became mostly sedentary as a result. My only exercise was the occasional training I did for the annual military physical fitness test (I’m a Lt Colonel in the US Air Force). But whenever I started training I immediately got injured—the price of limited and intermittent physical activity. At the time, my blood pressure was increasing, my cholesterol levels were high, and my energy at work was low. Thankfully, I was transferred to Hawaii in 2013, which gave me the opportunity to cross paths with Brian Clarke and his endurance training programs. I started with the Sunday morning hiking group, but soon graduated to the summer jogging program and the marathon training. Brian’s athletes were friendly and accepting of newcomers. And the workouts took place in groups, which greatly appealed to me because I was looking for fellowship and support. I initially joined to control my blood pressure and cholesterol levels. But I soon realized that I could run longer distances and eventually a marathon! Never in my wildest dreams did I think I could run a marathon. I’ve have run two marathons since 2013, plus three half-marathons and numerous shorter races. Increased fitness and improved health were huge benefits. But I also gained increased self-confidence and energy, better weight control, wonderful friends, valuable networking, interesting hiking experiences all over Oahu, and the joy of running. You can have fun and get in shape, too! If you are not satisfied with the program or you can’t continue, BC Endurance will refund your money in full. Here’s how to start the process: Go online to www.bc EnduranceTrainings.com. Click on the signup page and send Brian your contact information before August 1, 2015 and he’ll reduce the cost of any training you enter in 2015 by $25. Given your contact information, he’ll email you immediately with information about the BC Endurance Marathon Training for walkers, joggers, and runners; act now to get on the list before the training begins in early August. Details at:
3rd
www.bcEnduranceTrainings.com
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Good to Great by Brad Yates
EXPERIENCE THE CLIFTON 2 AND OTHER HOKA ONE ONE INVITATIONS TO GO AT THESE RETAILERS. BIG ISLAND RUNNING CO. BIGISLANDRUNNINGCOMPANY.COM BE FIT KAILUA BEFITKAILUA .COM BIKE WORKS BIKEWORKSHAWAII.COM UYEDA SHOE STORE (808) 941-1331 MCCULLY BICYCLE & SPTG GOODS MCCULLYBIKE.COM BOCA HAWAII BOCAHAWAII.COM RUNNERS HI RUNNERSHI.NET
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Overview: The “Good to Great” process for getting better at what you love to do involves the clarity of what you want to achieve, awareness of what aspects of your performance need to be improved and the devotion to increase your present level of participation. As an individual, with these pre–requisites in place you are ready to move forward. As a team, the mystical same-page agreement must be reached and maintained. The BASE The “base” of your efforts to move from good to great is the foundation of your strength: your ability to work hard and get the job done. In this case, the principles and energy that allows you to be grateful, confident and able to do battle. Reflection: It’s like being on a team and knowing whom you can count on. The person you trust completely, the person that has never let you down. When an entire team/group gets to this level of trust magic happens. The environment is set for excellence to occur… and it usually does. Be Grateful: Stay Present Gratitude–The highest and most powerful emotion. The emotion that sends a signal to your brain to release the special energy that allows you settle down and to perform in present moment awareness… no matter what. Confident Confident: Stay in Process Confidence–The choice to believe in your ability to be able to follow and execute your plan to the best of your ability. Be Team: Battle Be Team: Battle Give Your Best Effort Battle– The ability to give your best effort throughout an entire race/rally/game/assignment and not get down, discouraged or fatigued. In fact, the energy you expend comes back to you and you continue to work hard, focus and have fun. Review The good to great process is designed to help you to refine and improve your performance to the point where you routinely are able to make adjustments and changes that create additional opportunities for you experience additional levels of health, fitness, satisfaction and success in your daily life. Kai Hoshijo– Elite Runner, Speaks to the issue of making adjustments: “Race pain and training struggles are inevitable and can sometimes distract me from my goals. However, when distressed, I express gratitude for the process that allows me to realign my efforts with what I want to achieve.” Photo by Ronette Kawakami
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T H I S I S A N I N V I T A T I O N . YO U R
P R E S E N C E I S R E Q U E S T E D T O G O P O U N D T H E PAV E M E N T, G I V E T H E H I L L S A L I T T L E H E L L , A N D P U T YO U R DA I LY A M B I T I O N TO T H E T E S T. TO G O U P TOW N, D OW N TOW N, CROSSTOWN, AND, FOR AS LONG AS IT TAKES, TO GET OUT - OF - TOWN. TO GO EXPRESS. TO BE A LOCAL. TO GO WITH THE CLIFTON 2 – 8.3 OUNCES OF SMOOTH RUNNING THAT
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Sports Medicine Matters Elizabeth M. Ignacio, MD Surgical Director, Queen’s Center for Sports Medicine Cross Training The number of athletes participating in triathlons is increasing, and that’s a great thing! Cross training is a way to vary your fitness program by combining different types of exercise activities. So, rather than jogging 3 days a week for aerobic exercise, you alternate jogging with swimming, biking, and tennis. Rather than doing the same weight machines every time you go to the gym, you mix it up with some free weight exercises or take a strength conditioning class. Cross training is an ideal way to develop a “balanced” fitness program. Varying your workout routines engages different muscle groups. This not only improves your overall fitness, it helps to prevent overuse injuries that are more common in single-sport activities.
jogging or weight lifting. Dancing, gardening, and housework count, too. Make sure that your list of activities includes aerobic, strength, and flexibility exercises. Choose activities that are both convenient and enjoyable. As you plan your cross training schedule, be sure to vary the activities you include in your workouts. Try not to do the same aerobic or strength activity on consecutive days.
A Sample Program A balanced, weekly cross training program might look like this: Aerobic exercise: Three times a week for at least 30 minutes. Alternate activities such as walking, swimming, dancing, and stair climbing. Strength training: Twice a week (not consecutive days) for at least 30 minutes, working each major muscle group. Try to do different exercises for each muscle group on alternate days, or use different resistance tools, such as free weights or stretch Benefits tubing. Cross training is a common training technique. It has several Flexibility exercise: Every day for at least 5 to 10 minutes. benefits, whether you are a comStretching exercises may be done petitive athlete or simply want to daily, but be sure to warm up your improve your overall fitness level. muscles with a short walk or other Cross training can provide a “total aerobic activity before you stretch. body tune-up,” something you will An alternative may be to combine not get if you concentrate on just different activities into one day’s one type of activity. aerobic workout. For example, Including a variety of activities you could combine 10 minutes of in your fitness program will help walking, 10 minutes on an ellipprevent boredom. That can help you stick to the program. tical trainer, and 10 minutes on a step climber. You may also Exercising various muscle groups may help your muscles adapt decide to switch between upper body and lower body strength more easily to new activities. exercises on your strength training days. Because you will not be using the same muscles in the same On the days you do not have a specific workout planned, be way all the time, you may experience fewer overuse injuries. sure to still get in your 30 minutes of activity — whether it If you do become injured, you usually will not have to give up be housecleaning, gardening, walking, or a combination of your entire fitness program. You may be able to modify or sub- activities. stitute activities, based on your doctor’s suggestions. Watch Your Progress How To Cross Train Start slowly and gradually increase the duration and intensity Before beginning a new exercise program, talk to your docof your exercises. Try to follow the “10 percent rule”: Increase tor and make sure that it is safe for you to participate. Some how often, how long, and how intensely your exercise by no activities are not appropriate for people with certain physical more than 10% each week. You can use a Daily Activity Log to limitations. record your progress. All effective fitness programs have three components: You may not see results overnight, but cross training will have Aerobic exercises (stair climbing, walking, skating) improve a beneficial effect on your health and fitness level. Regular cardiovascular capabilities. physical activity increases your chances for a longer, healthier, Strength training (weight lifting, push-ups) helps develop mus- and more independent life. cle strength and tone. From the American Academy of Orthopedic Surgeons OrthoInFlexibility exercises (stretches, yoga) help keep muscles limber. fo . This information is provided as an educational service and To reap the most benefit from exercise, you should do at least is not intended to serve as medical advice. For specific sports 30 minutes of moderate activity on most days. You can break medicine questions, contact the Queen’s Center for Sports the 30 minutes of activity into shorter periods, as long as it Medicine for an appointment with a physician. adds up over the course of the day. When developing a cross training program, you should first Dr. Ignacio is a board-certified sports orthopedic surgeon who consider what kinds of activities are readily available to you. specializes in treating sports injuries using minimally invasive Remember that physical activity is not limited to sports like arthroscopic procedures.
Try to follow the “10 percent rule”
Meet our team of experts: Rachel Coel, MD Medical Director Elizabeth M. Ignacio, MD Surgical Director Jill Inouye, MD Physician Ryan Moore Physical Therapist Ross Oshiro Coordinator
An active lifestyle suits you. Our team is specialty-trained to offer the best care for patients of all ages and activity levels. Customized care and prevention is combined with a commitment to maximizing performance while minimizing injury. So whether you are a student athlete, weekend warrior or a competitive triathlete, the Queen’s Center for Sports Medicine is here to help you stay at the top of your game. Now seeing adult and pediatric patients in Honolulu and West O‘ahu. Call 691-4449 to schedule an appointment.
(808) 691-4449 www.queens.org
SPORTS MEDICINE The Queen’s Medical Center is a 501(c)(3) nonprofit corporation.
Honolulu: Queen’s Physicians Office Building III, Suite 300 West O‘ahu: Physicians Office Building West O‘ahu, Suite 101
Kalamazoo Marathon 2015 Text and Photo by Jacqueline K. Tellei
On Sunday, May 3rd, 2015, I ran the Kalamazoo Marathon 2015 at the BORGESS Run for the Health of It with roughly 5000 other runners and walkers through the streets of Kalamazoo Michigan. I was really looking forward to this trip and race because I was with my two bestest traveling and running girlfriends, Rosie Adam-Terem and Shelly Cooper. Also since transitioning into ultra running, it had been quite a while since I ran marathons with them. It’s promising to be a fun filled trip!
and back into the city around the park and the course straightens/flattens to the finish. With just enough determination and speed, I barely make the 4 hour cut off. 3:59:58. Wow!
The Finish: The announcer did a great job of naming people as they finished. Tables of refreshments were just on the other side of the finish line, stocked with delicious oranges and bananas, gatorade, water, chocolate milk and granola bars. Volunteers were friendly and helpful. Free massage was provided at the Massage Tent, where I had attended the serPre race: vice before the race. The massage therapist We flew out on the red eye flight Friday May were quick to respond as I began cramping 1st, to Seattle and unto to Chicago arriving at 2pm, chicago time. Before the race, the organizers had done a severely on the massage table. These guys know what they are doing, and begin working on me, and before you know it, terrific job sending useful race information to all the particicramps subside, and I feel much much better and the massage pants. Since we were driving from Chicago, daily updates of traffic and construction were especially helpful. The weather is FREE. Of course, I do tip my therapist. Quite some time later, my Rosie and Shelly come thru the finish, not their best times, updates were not alarming for us because they were anticin fact, may have been their PW (personal worsts). But they ipating “warmer weather” in the 70s; which coming from both placed in their age groups!!! We heard there was beer Hawaii, 70s is pleasant. and grinds at “Tent City” but, all that was left was beer and hot dogs. We decide we needed real food. We head to Denny’s for The Race Morning: The sky is clear, sunny and the temperature around 56 deg. It’s lunch at 230pm. It’s warm and sunny. Shorts and t-shirts kind of weather even for us. We returned to the hotel after lunch going to be a hot day, we are told. We quickly ditch our running long sleeves and tights, and dress as if we are to run the to clean up/ nap. After our rests, we got up at 5pm, and head downtown to Kalamazoo Mall. It’s beautiful, but everything Honolulu Marathon – shorts and short sleeve shirts. We put on our leis, a touch of Hawaii. The organizers of the race had is shut down, as it’s after 5pm. Well not everything. WE find a sports bar where we stop for hydration (beer and moscow organized an ecumenical morning service prior to the race. mule:). We get to the start of the race, pick up our packets, drop our drop bags and head to the morning service held at the “Massage Tent”. The service begins with Amazing Grace, beautiful- The Course: The course was mostly on wide streets, some trails in heavily ly sung by everyone in attendance, followed by testimonials and 3 more hymns. The message this morning was no mystery wooded areas, and through parks, through Kalamazoo town, then through Western Michigan University campus, around and simple: God is with us ALL the time. an industrial campus near the highway that was deserted on Sunday. For me, the scenery was diverse and beautiful. I’d say The Race: first half of the marathon is net down hill, and the second half We are at the start, the weather remains clear, sunny and chilly, for those of us who travelled from Hawaii. The race start a harder and mostly uphill, starting after mile 21. area is well laid out. Of note, ample port-a-potties. The race The Aid Stations, Entertainment, & volunteers: starts on time, 8am. I enjoyed the course, for the most part. But it is unexpectedly The aid stations were at every 2 miles, and volunteers were hilly. It starts down hill on wide roads and flattens but remain energetic, happy, fun, and encouraging. Numerous specwide – lots of room to run and no temptation to dodge other tators with their awesome and witty home made signs and runners. Racers are nice, friendly , & chatty all the way through contagious energy were strategically placed to boost any runner who may have been in the dumps. The Bacon Station, to mile 10-11. Or may be I am no longer chatty then. Leg Popsicle Hill and a Gummi Bear station were unique, memoracramps had crept in at mile 7. Dehydrated from having travble, and make me want to return to run this marathon in the elled in the last 32 hours to here. I am able to keep running, not fast, but not slow either. By mile 21, big climbs are ahead, future. The music, bands and DJ were super!!! and I am now counting mile markers and constantly talking I enjoyed my trip and in spite of the cramping, I still enjoyed to myself, motivating myself to keep going, push through the the Kalamazoo Marathon and would run it again. If nothing else, to have a chance to stop at The Bacon Station, for a cramping, “don’t slow down” mantra, and maintaining forward motion. I am now passing runners, climbing to mile 25, bacon.!
Duke Kahanamoku: the Legacy Lives in You By Sara Ecclesine, Photos: Duke’s Oceanfest
Reflections on a 125-year Tradition Who taught you to surf? Who was your swim coach? And looking back in time, who was their coach, forming a chain of tradition connecting generations of teachers and students, back to the ancient kapuna of old Hawai’i? Duke Paoa Kahanamoku has been called the father of modern day surfing, the fastest swimmer of his generation, the greatest waterman that ever lived, and the ultimate beachboy. He’s a 4-time Olympian in swimming and water polo, breaking world records and winning five medals, three of them gold. He introduced surfing and surfboard construction to Australia and Southern California, creating what are now the centers of the sport outside Hawai’i. The Duke was one of the first surfers to use a paddle on a surfboard (leading to the development of SUP) established the surfboard as an essential lifeguarding tool, was part of the beachboy crew that invented beach volleyball, and was considered the best steersman of his day at the iconic Outrigger Canoe Club. Off the beach Kahanamoku held the titles of the Hawai’i Ambassador of Aloha, and the Sheriff of Honolulu. Known as the Big Kahuna in Hollywood, Kahanamoku taught movie stars to surf, popularized the aloha shirt and the ukulele, and introduced and the term beachboy to Southern California, single-handedly creating the surfing culture portrayed by Hollywood today. As biographer Grady Timmons explains, Kahanamoku is the person who introduced Hawai’i to the world. “At that time,” Timmons writes, “Hawai’i was the last outpost of the United States. It was the most isolated spot on earth, farther away from any place than any other place in the world. And then along came Duke, shoring up that distance with a single, powerful swimming stroke, emerging onto the world stage as if he had just stepped off his surfboard.”
onds during the first sanctioned Hawaiian Amateur Athletic Union swimming and diving championships in Honolulu Harbor. Kahanamoku later hypothesized, “our water is so full of life, it’s the fastest water in the world. That’s all there is to it.” When his world-record swim initially inspired disbelief outside Hawai’i, Kahanamoku’s friends and fellow beachboys raised the money for him to travel to the mainland to give exhibition swims and attend the 1912 Olympic Trials, where he easily qualified for the team, breaking the 200-meter world record in the process. Kahanamoku’s Olympic career spanned the two decades from 1912 to 1932, when he won a final bronze for water polo at the age of 42. The Duke’s most memorable Olympic moment may have been during his first Olympics in 1912 in Stockholm. Also attending that year was the unstoppable Native American athlete Jim Thorpe. The two were keenly aware of their corresponding status as indigenous Americans and the best athletes in the world. Kahanamoku recalled that he asked Thorpe, “’Jimmy, I’ve seen you run, jump, throw things and carry the ball. You do everything, so why don’t you swim too?’ “Jimmy just grinned at me with that big grin he had for everyone, and said, ‘Duke, I saved that for you to take care of. I saved that for you.’”
Kahanamoku was recognized as kumu o he’e nalu, one who has mastered the art of riding the waves, the ancient name for the kahuna priests who were the original surfing champions. So it’s fitting that Kahanamoku’s outreach to the world included a spiritual component, teaching the principal of aloha both in his travels and at home. In his own word, Kahanamoku described the importance of aloha: “aloha is the key word to the universal spirit of real hospitality, which makes Hawai’i renowned as the world’s center of understanding and fellowship.” In 1960 Kahanamoku was officially appointed But beneath it all, Kahanamoku was the child of a Hawaiian to the position that he’d unofficially filled his entire life, the family that spent every spare moment in the water, a family that believed they came from the ocean. Kahanamoku learned Hawai’i Ambassador of Aloha. When public figures, from John F. Kennedy to Shirley Temple, disembarked onto Hawaiian soil to swim in the traditional way, thrown into the waves from they headed straight for Kahanamoku. Kahanamoku disciple a canoe. “It was swim or else,” Kahanamoku later recalled. “That’s the way the old Hawaiians did it.” Kahanamoku and his and legendary waterman Alika Willis explains the mission he siblings attended Waikiki Elementary School, jumping into the received from Duke, “teaching people the aloha part of Duke ocean the minute school let out. “All we did was water, water, Kahanamoku, not the waterman part. Aloha: being kind to one another, being graceful to our visitors is what Duke Kahwater,” his brother Louis explained. Brother Sargent remembered, “Mother used to tell her children, ‘Go out as far as you anamoku was. Our visitors are very important to us and our economy, so that’s very important. And Kahanamoku would want. Never be afraid in the water.’” be more happy that we are gracious and aloha ambassadors Kahanamoku stepped into the global spotlight in 1911, when more so than watermen and women.” As Kahanamoku traveled the world giving swimming exhihe shattered the 100-yard freestyle world record by 4.6 sec-
Waikiki's Premier Ocean Sports Festival
bitions and spreading the aloha spirit, he also taught surfing and board-shaping, creating the future surfing capitals of the world. During swimming exhibitions in 1912, Kahanamoku brought surfing to the Atlantic coast of the United States. In Australia between 1914 and 1915, Kahanamoku not only broke his 100-meter world record, he taught Australians how to surf. “Duke literally pushed that great sea-oriented country into surfing,” writes chronicler of surfing Leonard Lueras. Having no board in Australia, Kahanamoku made one, bringing the art of board-shaping to Australia. Kahanamoku’s board was eight feet six inches long, concave for stability in the rough Australian surf, and is still lovingly preserved in private collection. Kahanamoku continued his world tour in subsequent decades, popularizing surfing in New Zealand in 1915, beginning the California surf and swim craze in California between 1913 and 1929 (the Hollywood years), and forever changing lifeguarding with his heroic 1925 surfboard-rescue of eight drowning fishermen whose boat had overturned in rough water off Corona del Mar, California. Kahanamoku’s legacy today is expressed in the work of the Outrigger Duke Kahanamoku Foundation (ODKF), which promotes Kahanamoku’s spirit of aloha and supports Hawai’i athletes and organizations throughout Hawai’i. Since its inception in 1986, the ODKF has gifted more than $2.2 million dollars to scholar athletes and non-profit organizations in Hawai‘i. This year alone it awarded a total of $178,250 for 29 grants and 40 scholarships to student athletes from 34 different high schools across six Hawaiian Islands. Without community support, Kahanamoku could not have traveled the world to compete, to promote the state of Hawai’i and to bring Hawaiian sports to the world. The ODKF is working to send the next Duke Kahanamoku out into the world to achieve, to teach, and to spread Kahanamoku’s message of aloha.
Photo Credits: Our frontcover photo and photos in this article has been lent to us by Duke’s Oceanfest.
Entry Fee Increase August 1
Duke’s OceanFest: Do it for Duke By Sara Ecclesine
In 1999, “Do it for Duke!” was the rallying cry of the Duke Kahanamoku postage stamp campaign. “Everyone was talking about honoring Duke, about honoring what he accomplished and what he stood for,” recalls Duke’s OceanFest event director Brent Imonen. “So it really started with the stamp (dedicated in 2002), which was the genesis of Duke’s OceanFest.” Best known as the Hawai’i Ambassador of Aloha or the father of modern day surfing (including stand up paddleboard), Kahanamoku taught Australians and Californians how to surf, launching the global popularity of the sport. Kahanamoku was the best swimmer of his generation, breaking records and winning five Olympic medals at four Olympics. Legendary waterwoman Candice Appleby shared, “I’m excited to attend Duke’s OceanFest celebrating Duke Kahanamoku and everything he’s done for surfing. To celebrate his birthday I participate in as many events as I can.” Thirteen years after its grassroots beginnings, Duke’s OceanFest has grown to a 9-day event coinciding with Kahanamoku’s 125th birthday and honoring his influence as a beachboy and waterman (see “Duke Kahanamoku: the Legacy Lives in You” in this issue). “Duke was not in the business of being a beachboy,” explained world champion surfer Fred Hemmings. “But in the larger sense of the word -- of a man who lived and loved the ocean lifestyle -- Duke was, as far as I’m concerned, the ultimate beachboy.” From August 22 to 30, Duke’s OceanFest is presenting a packed schedule of the events dearest to The Duke: longboard surfing, paddleboard racing, swimming, tandem surfing, surf polo, and beach volleyball. There’s a lei-draping ceremony, a luau, movie night, and plenty of time for kicking back and talking story. If you’re not sure where to start, the Duke’s Waikiki Ocean
Mile Swim is Saturday August 29, and stand up paddleboard events the weekend of August 22 would make a great first paddleboard race. Don’t forget tickets for the KINE Great Hawaiian Legends Luau, keiki surf and volleyball competitions, and fun free events like the Waikiki Nights movie and music programs. At the time of printing there were still spaces available for the team-fundraising Hawaiian Airlines Legends Surf Classic, an unforgettable opportunity to get a group of friends together and surf with a legend while raising money for the Outrigger Duke Kahanamoku Foundation and its scholarship fund. While watermen and women all over the world owe a debt of gratitude to Kahanamoku, if you live in Hawai’i, you can undoubtedly trace a direct line from yourself to The Duke. You’ve been coached or mentored by someone who learned from Kahanamoku or from one of his disciples. Waikiki beach culture means playing hard, in the ocean in every sport you can, from sunrise to sunset, just as Kahanamoku did. On Monday, August 24, make the Duke Paoa Kahanamoku’s Sunrise Birthday Lei Draping your time to honor the Duke and the beachside life that he loved. As the conch blows, use that chicken-skin moment to rededicate yourself to the ocean. As Kahanamoku’s brother Louis remembered, “My family believes we come from the ocean. And that’s where we’re going back.” Go back to our beautiful Pacific Ocean at Duke’s OceanFest. www.Dukesoceanfest.com.
Photo Credit: Photo in this article has been lent to us by Duke’s Oceanfest.
SUNDAY, AUGUST 30, 2015 6:15 AM · 4 MILES Hui Nalu Canoe Club invites you to the 3rd Annual Ka Iwi Coast Run & Walk. Appreciate the beauty of the coast and spectacular views protected by the community and non-profits. A special course and event for all. First 2500 entrants will receive a souvenir miniature glass fishing float. Come and enjoy at a runner's or walker's pace.
www.kaiwicoastrun.org COURSE Race starts at 6:15 am The Third Annual Ka Iwi Coast Run & Walk is a community oriented 4-mile journey along the famous Ka Iwi coast scenic highway to be held on Sunday, Aug. 30, 2015. The event begins at 6:15 a.m. with the rise of the sun over the Kaiwi Channel, a Hawaiian oli (chant) and the blowing of the pu (conch) shell. Starting at Awawamalu (known as Sandy Beach), the course continues around the Ka Iwi coastline, passes Halona and Hanauma Bay and finishes at the Hui Nalu Canoe Club on the shores of Maunalua Bay. OTHER DETAILS Shuttle service provided from the Hawaii Kai Park & Ride to the starting line. In addition to a race t-shirt, up to 2,500 entrants will receive a commemorative hand-blown glass fishing float. Light refreshments will be provided at the end of the race. Wheelchair accessible parking map and other details provided at www.kaiwicoastrun.org.
ROY’S EXCLUSIVE RUN PACKAGE $150 Champagne brunch after the run. Exclusive packet pickup at Roy’s Hawaii Kai, including pupus, wine and beer, on Saturday, August 29 from 1-3 p.m. Roy's Goodie Bag includes: race entry, souvenir glass fishing float, event t-shirt, special Roy’s event shirt and all regular entry goodies. ENTRY FEE $40 A non-refundable, non-transferable fee of $40 must accompany each entry (age 65+ and 12 and under $30). Entries must be postmarked by Aug. 8, 2015. Make check or money order payable to: Hui Nalu Canoe Club. Mail to: Time Line, P.O. Box 25566, Honolulu, HI, 96825. LATE ENTRIES $50 For entries postmarked August 10, 2015 or later. No postmarked entries will be received after Aug. 26, 2015.
AWARDS DIVISIONS Top 3 in Men & Women in Elite and five year age divisions from 12 and under through 80+.
DAY OF RACE ENTRIES $60 Day of race entries will be $60. (65+ and 12 years & under will be $50) Sorry, no guarantee of t-shirt or commemorative glass fishing float. At Awawamalu (Sandy Beach) start, August 30, 2015, beginning at 5 a.m.
PACKET PICK UP Please visit www.kaiwicoastrun.org for information on packet pick-up.
INFORMATION info@kaiwicoastrun.org | 808.256.7394 Patsy Vasquez
KA IWI COAST RUN & WALK ENTRY
ENTRY FEE
ADDITIONAL DONATION TO LIVABLE HAWAII KAI HUI
+ ARE YOU A HUI NALU MEMBER?
YES
TOTAL
= NO
WAIVER & RELEASE: I agree to comply with the rules, regulations and event instructions of the Ka Iwi Coast Run & Walk. I am aware of and assume all risks with
participating in this event. In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against Hui Nalu Canoe Club, race officials, volunteers, sponsors, the City & County of Honolulu and the State of Hawaii resulting from my involvement in this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes, webpage, online results page or any reproduction thereof. I understand that the Ka Iwi Coast Run & Walk offers no refunds and that the Ka Iwi Coast Run & Walk race officials reserve the right to refuse service to anyone, for any reason.
Signature or parent's signature, if under 18 years of age (I have read and understand the above waiver.) All proceeds go to Hui Nalu Canoe Club, a 501(c)3 organization and are tax deductible as allowable by law.
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7 STEPS FOR PURGING YOUR KITCHEN FOR SUMMER SLIM DOWN KC Carlberg, MPH, Owner of Try Fitness www.tryfitnesshawaii.com
When trying to slim down for the summer, making changes in your refrigerator and pantry can help. By purging and organizing forgotten foods and unhealthy snacks, you can be more confident about making better choices for your body. Feng Shui experts highly recommend purging as a way of clearing energy and making space for new opportunities. This same idea of purging, de-cluttering and organizing can also be used to help you drop a few pounds. Organizational expert Justin Klosky, author of Organize & Create Discipline, urges to clean up all areas of their lives, and this includes food. She explains that “When you’re in an environment that is cleaner and more organized, you are much more likely to eat an apple over a chocolate bar.” You can help facilitate weight loss by cleaning out your refrigerator and pantry and organizing and restocking your shelves with food and condiments that are healthy. Here are 7 steps to making a happier and healthier you this summer. Get rid of all the food and products that are past their expiration date. These foods are unhealthy to consume and are probably rotten anyway. This includes spices and oils. Spices lose the potency and oils can become rancid. Get rid of all the junk Now junk refers to sodas, sugary fruit drinks, chips, cookies, and ice cream. According to a study published in The New England Journal of Medicine, a sack of potato chips harbors tons of fat, calories, and sodium. By ditching the fat-laden temptations and restocking your shelves with healthier, portion-controlled alternatives, you can trim hundreds of calories from your diet and inches from your waistline. Some of you may live with people who do enjoy such foods. In that case, move those food items out of view. Out of sight, out of mind. Move your healthier options to where they can be easily seen. Get rid of processed foods Processed foods are generally thought to be ready-to-eat meals for the microwave or in cans. The actual term “processed food refers to any food that has been altered from its natural state, either for safety reasons or convenience. Processed foods aren’t necessarily unhealthy, but anything that’s been processed may contain added salt, sugar and fat. Foods such as breakfast cereals, crackers, meat products (Spam, ham and bacon) and microwavable foods contain higher calories and can bust your summer eating program. Furthermore, according to Better Health, www.getbetterhealth.com, the main reasons to process food are to eliminate micro-organisms (which may cause disease) and to extend shelf life. Processing food can sometimes decrease its nutritional value. Refill the pantry with healthy staples – Refill your pantry and refrigerator with healthy staple items, like nut flours, honey, nut and nut milks, almond butter and tamari. These are great for cooking and it keeps you from using full-fat dairy, white flour or other over-processed ingredients. Add healthy quick fixes—having healthy convenient grab and go food is important when watching calories and eating
healthy. Some great go-to snacks include puffed brown rice crackers, dried berries, trail mixes (no M&Ms in it!), carrot sticks, and single serving fruits (apples, oranges, pears). Tip: When shopping, go for the outer isles of the grocery store, which contain fresh fruits, vegetables and healthy proteins. Those inner isles house fatter goodies that pack on the pounds. Fill the freezer The freezer is a great place to keep healthy proteins such as salmon, tuna, chicken and turkey. They can keep for months when frozen, and so can fresh and already frozen produce. According to Better Health, “Freezing fruit and veg preserves most vitamins, while tinned produce (choose those without added sugar and salt) can mean convenient storage, cooking and choice to eat all year round, with less waste and cost than fresh.” Frozen peas, edamame, strawberries and any other fruit or vegetables can be kept ready for use as a snack or side dish. Get Organized - Storing food in the see through glass containers at eye level in your refrigerator leads to better eating habits. Why glass? According to the Home Food Safety Organization, some plastic containers with the resin codes of 3 and 7 may contain Bisphenol-A (BPA). You can find those numbers in the little triangle on the bottom of plastic containers. BPA is a chemical used in manufacturing polycarbonate plastics and epoxy resins, including some food packaging. Since BPA can leach from plastic containers into foods and beverages, especially when the containers are heated, it may pose a potential risk to the environment and your health, notably your children’s health. Glass can be used to cool or heat food safely. Klosky’s most important tips: “If you buy a big bag of produce, you want to take it out of the big bag and put it into smaller bags” or glass containers. Not only will this allow you to see what you have, you know when it is going bad, and you remember to use it. It will also encourage healthier choices. Other calorie-saving tips include: using a smaller plate when eating and using brighter lights in your eating area. Dietitian Patricia Bannan says research from Cornell University claims that “the darker the lighting, the more we eat. The more people at the table, the more we eat. The louder the music, the more we eat.” I am not suggesting that you should never go out to a romantic dinner or to a fun party, however, by taking control of your kitchen environment you have a great chance of success. Please share with me your ideas, tips and tricks that help you make healthier choices. Whether you want to lose weight, run faster or climb Mount Everest, a personalized program is your best bet in achieving those goals. The hard work is always worth the effort in being successful. Let me know how I can help you with your journey and email any questions you may have to “Ask the Trainer” at TryFitness@hawaii.rr.com. And remember “PERSISTENT CONSISTENCY” is the key to success. Until next time, train hard, laugh often, love passionately and have fun.
The Waikiki Roughwater Swim Committee presents
the 46th Annual Waikiki Roughwater Swim San Souci Beach to Duke Kahanamoku Beach 2.348 Mile Open Ocean Swimming Challenge Saturday, September 5, 2015 starting at 8:30 a.m. Free open water swim clinics—July 19 and August 16 Register online at: www.waikikiroughwaterswim.com
Core strength – three yoga exercises for athletes to build core strength by Susie Stephen Core strength is an area that I think all athletes will agree is a key ingredient to accomplishing anything we set out to achieve. As we read in KC Carlberg’s ‘Ask the Trainer’ article in the last issue of this magazine, an athlete with strong physical, spiritual and social ‘cores’ is more resistant to injury, more motivated, and generally more supported in the pursuit of dreams and goals. In this article we dive a little deeper and look at how yoga can help to develop the physical aspect of core stability. Yoga is a great way of building strength throughout the core of the body because almost every yoga pose relies upon moving the body’s’ weight. Shifting the body in and out of various yoga poses naturally develops effective core muscles, which in turn support the spine and further connecting muscles. To define the ‘core’ briefly, it includes all the stabilising muscles of the whole trunk and not just the traditional ‘six-pack’. The key to really using the entire musculature of the core in a yoga pose is to ‘fire up’ or ‘switch on’ the muscles to engage them in the active work of the pose. Here are three simple yoga exercises that can be easily practiced at home, in a park, poolside or at the beach. Planks. Planks are a great way to build core stability from the shoulders to hips, front to back, and side-to-side of the body because you are working against gravity. There are a wide number of variations and four are outlined below: Traditional or forearm plank. Maintain pose with shoulders directly over wrists, spread fingers and press palms into floor. Or move onto the forearms for a slightly different core muscle engagement, which also removes strain on the wrists. Using core muscles, hold hips, knees and ankles in a straight line. Hold for 5 – 15 breaths, keeping the neck long – gazing just in front of your hands. Drop knees to the ground to reduce intensity if feeling any strain in the back. Plank to downward-facing dog. A further step is to start moving dynamically, with the breath, from plank to downward-facing dog and back again. Exhale and shift hips up and backwards, using the core, to move into downward facing dog; inhale as you move back into plank. Repeat 5-10 times. Side plank. Start in downward-facing dog, roll onto your right hand side, supporting your weight with the right arm and the outer edge of the right foot. If you can, stack the feet together, or step the top left foot slightly in front of your shin. Alternatively drop the right knee to the ground here for extra support, and keep the top left leg long. Keep the left hand on the hip, or take it up to the sky – gazing up at the hand, or simply straight in front of the body. If you feel stable in the side plank, you can make it more challenging by lifting up the top leg. Reverse plank. Great for not only strengthening the back of the body, including the hamstrings, this plank also stretches out the front of the
body. Start by moving into a reverse tabletop position, with hands under shoulders, fingers facing forward, and knees bent. Engage front and back core and lift hips up, pushing hands and feet into the floor. Hold for 5-10 rounds of breath, then release by sitting back down on to floor. To move into full reverse plank, stretch the legs out in front and bring head and heels into a straight line, then repeat the same process. For an extra challenge lift and lower one leg at a time. Boat pose. A great pose to build core and hip strength whilst challenging balance; boat has a number of variations you can practice. From a seated position, bend knees and place hands on hamstrings. Gently lean back and lift the feet off the floor to find your balance. Lift the shins until they are parallel with the floor and take hands to the side of the body. Maintain a long back and lift the chest. Hold for 5-10 breaths, dropping one foot to the floor at any point if needed. To make the pose more challenging straighten the legs, and/ or extend the arms overhead – continuously breathing. Additionally lift and lower legs and/ or arms down and back up again for an extra core exercise. Locust pose. To focus on the muscles in the back of the body from the shoulders to the hamstrings, practice locust pose. Start lying on your stomach with hands by hips. Engage core, inhale and lift chest and legs up from the floor. Hold for 5-8 breaths continuously breathing, then lower with an exhale. Variations include stretching arms in front or interlacing fingers behind the back to create an extra chest stretch. With a stronger, more stable core an athlete’s body is happier and healthier. Try the above exercises three times a week on alternate days. When you do practice yoga, begin with a warm up - something dynamic like a brisk walk, a bike ride to the yoga studio, a short jog, or maybe a few slow sun salutations. Most importantly listen to your breathing and how your body feels! Don’t be afraid to take it easy – practice and patience go along way in yoga, just as they do with all sports and most things in life! For more articles about yoga and running, and for a free video of these poses check out www.longrunergy.com/yoga
CALL TOLL-FREE 877-983-7721 www.xterraplanet.com
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produced by
Clinics, Clinics, Clinics, Part Three By Brian Clarke This is the third in a series of articles that describe and promote the profession-ally directed, fee-for-service, endurance training clinics on Oahu. This series is for anyone who needs a training discipline in order to maintain an exercise regimen. Many recreational athletes join a clinic because they need a training discipline to prepare effectively for Hawaii’s running, biking, swimming, trail, and triathlon races. They get their discipline from having friends to meet for workouts, and by having a responsible professional to tell them what to do so they don’t have to think about it too much. The four clinic directors referred to in this article have a combined 90 years of experience coaching recreational athletes in Hawaii. If you are concerned about your health and fitness, please consider joining one of our excellent Oahu clinics.
Boot Camp for Women. On-going from 6 to 7 a.m. on Tuesday and Thursday. Cost: $125/month. This total body workout is a cross-training program that incorporates a variety of fitness activities, keeps you moving from one exercise to another with no rest, increases agility, and burns a ton of calories. Boot Camp is perfect for those who want to stay in shape and are looking for a gym alternative. We meet at Ala Moana Beach Park by Magic Island and promise a fun and challenging workout.
Raul Boca and Boca Hawaii. Race with Passion. Raul Boca has been training endurance athletes on Oahu since 1995. He has his own bike shop serving bikers and triathletes at 330 Cooke Street in Kristin “KC” Carlberg and Try Downtown Honolulu. And he orgaFitness! The Women’s Fitness nizes excellent swimming, cycling, Experts. running, and triathlon clinics. KC’s commitment is to help womBoca’s training emphasis is on safety, en achieve their goals in a uniquely getting in shape, and having a good safe and supportive environment time with the new friends his athletes that allows them to be competitive meet in the clinics. Boca’s training and rise to their greatest achieveprograms starting in July and August, ment level. 2015 include the following. For more information: www. Try Fitness is offering two exciting bocahawaii.com. programs in the late summer and fall: The Marathon Training and Boca Marathon Training. August 22 to December 13. TuesThe Xterra Conditioning Prodays and Thursdays 5:30 p.m. and Saturdays 6:30 a.m. Let us gram (see below). Both programs help you prepare for the Honolulu Marathon with an interinclude a strength training component which is critical for esting and fun approach. Don’t get bored of your running gaining the power for speed and injury prevention. schedule—spice it up with a great training plan, experienced KC’s website is www.tryfitnesshawaii.com. An up-coming and coaches, terrific running partners, hard work, and more! The on-going sampling of KC’s clinics and classes includes: program includes tempo runs, interval training, hills, long runs, running technique analysis (video), nutrition and injury Marathon Training for Women. September 8 to December 13, prevention seminars and potlucks. Saturdays include aid 2015. Tuesday/Thursday 5:15-7:30 p.m. and Saturday 7:00 to station supported long runs. Fee: $375. 9:00 a.m. This 14-week training will give you the confidence, skill, and fitness to complete the Honolulu Marathon on Kawela Triathlon Training. June 6 to August 15, 2015. TuesDecember 13. Whether you are a beginner or an advanced days and Thursdays 5:30 p.m. and Saturdays 7 a.m. Let BOCA runner, Try Fitness coaches, KC Carlberg and Erin Hickock, will Hawaii help organize your summer training with structured help you improve your form and technique through video and inspiring workouts. A proanalysis, interval training, strength training, nutrition coungram for all abilities to help peoseling, and long runs. They will give you the tools to exceed ple enjoy feeling fit and strong. your goals and enjoy the benefits of running for an improved Spin with Raul. Ongoing, Fridays quality of life. Cost: $420, plus tax. 7:30 to 8:30 a.m. Xterra Conditioning for Women. September 29 to December 6, 2015. The 10-week outdoor training program includes intervals, high intensity circuit training and Saturday trail runs to help you prepare for the Xterra Off-road Race on December 6, 2015. These classes are also recommended for triathletes and cyclists looking to work on conditioning and base training for the 2015 season. Cost: #300, plus tax.
Brian Clarke and BC Endurance. Safe training; smart racing; since 1979. You can train year round with like-minded recreational athletes who enjoy their sport, whether on the roads, the trails, or in the wa-
Fitness is a lifestyle, so join TryFitness today and have fun getting fit, training with friends and achieving the extraordinaire. PHOTOS:
Julie Wassel TryFitness Official Photographer and Coach
Summer Fun
Exciting Programs for Women
➤ SUMMER ENDURANCE CYCLING TRAINING
JULY 6 – SEPT. 27, 2015
12-week cycling training is designed to help you prepare for the Honolulu Century Ride.
➤ MARATHON TRAINING
SEPT. 8 – DEC. 13, 2015
14-week training: improve your form and technique through video analysis, intervals, strength training, nutrition counseling and long runs.
➤ XTERRA CONDITIONING
SEPT. 29 – DEC. 6, 2015
10-week outdoor training: intervals, high intensity circuit training and trail runs.
➤ NA WAHINE TRAINING
JULY 28 – SEPT. 19, 2015
Get ready for Hawaii’s premier all-woman’s triathlon.
➤ 17TH ANNUAL NA WAHINE FESTIVAL
SUNDAY, SEPT. 27, 2015
“Best race ever.” ~ “Fantastic first time event for everyone.” “The commeraderie and excitement of the all-women’s event is contagious.”
Tel (808) 946-0346 • TryFitnessHawaii.com • TryFitness@hawaii.rr.com
ter. Sign-up for program details and announcements at www. bcEnduranceTrainings.com. Beginning soon, you can look for: The BC Endurance Marathon Training. Why hit the wall? Join Brian Clarke’s 36th annual marathon training preparing runners, joggers, & walkers for the 2015 Honolulu Marathon. Anyone can do this 19-week program (August 3 to December 13, 2015). Beginners are welcome. Three, free/no-obligation workouts: August 3 to 8. Two weeknight locations: Central Oahu (Waipio) and Downtown Honolulu (UH Manoa). Child care service at the town location. Train in ability groups. Nobody trains alone; nobody gets left behind! Workouts adjusted to your fitness level. Dozens of interesting workout locations. Have fun while you get in shape. Tips on nutrition and weight management. Injury-free training and a guaranteed finish to the Honolulu Marathon. Tuition, Schedule, and Information Meetings: Two information meetings: July 25 and August 1, at 3 p.m. at Church of the Crossroads (1212 University Ave). Workouts on Monday and Wednesday 5:30 p.m. and Saturday 6:30 a.m. Tuition: $245 ($145 students and retired); installments okay. Our Promise: You’ll do the Honolulu Marathon safely, competently, and enjoyably with experienced leadership and friendly group support. Sign up for announcements at www.bcEnduranceTrainings.com. Summer Swim Training. Ongoing to Sept. 6, 2015. Summer Jogging. Ongoing until August 8. Oahu Trail Training. Ongoing until August 8. Island Triathlon Training. Ongoing until July 26. Chet “The Jet” Blanton and Team Jet Hawaii. Team Jet is a fun group that cheers for one another at races and supports one another in pursuit of a healthy fitness lifestyle. The focus is on being consistent with training, form, nutrition, and stretching. You don’t have to be fast in Chet’s group. He enjoys working with the slower to medium ability, non-competitive athletes, including beginners. Chet’s website is www.teamjethawaii. com. In the coming months, you can look for The Team Jet Marathon Group. Come join a hard working but fun group. Information meeting and 1st run on Sunday, Aug 2nd at Kapiolani Park Bandstand at 7am. 19-week program from Sunday Aug 2 to Sunday, Dec 13. Workouts on Tuesday and Thursday at 6 p.m. and Sunday at 7 a.m. Fee: Only $200. Our staff for the 2015 season: Coordinators: Michael Garrison and Chet the Jet Blanton. Coaches: “Markie” Mark Ahsing, Paula Berger, and Dustin Teruya. Details at www.teamjethawaii.com or email: chet@teamjethawaii.com. For other clinics and groups, including free group runs, please see in the front of Hawaii Sport Magazine for listings.
& Relay! September 12, 2015 · 8:00am Sunset Beach to Waimea Bay 2 Person Relay option with tag at Ehukai Beach!
COURSE: 5K swim from Sunset Beach to Waimea Bay. EQUIPMENT: Swim caps are mandatory and will be 2 person relay teams with tag at Ehukai Beach Park on the provided if needed. No personal escorts, Lifeguards will beach! be on patrol. FINA Open Water Swim Suit will rules will be DIVISIONS & AWARDS: Individual, Elite, Relay & all standard 5 year age groups. FIN DIVISION 5K only: Men & Women RELAY TEAMS: Men, Women & Mixed - 40 & U, 41-80, 81110, 111 & over combined ages. ENTRY FEE/DEADLINE: Individual $55 / Teams $70
followed. Goggles, face masks & snorkels are OK. No fins (except in fin division), hand paddles, or other equipment permitted. CHECK IN, LATE ENTRIES & RACE MARKING: Race day from 6:30am to 7:30 at Waimea Bay! Shuttle bus provided to Sunset Beach from Waimea Bay
includes T-Shirt & swim cap. Add $10 for late entries.
INFORMATION: 808-372-8885
Entries must be postmarked by September 1, 2015. No guarantee of T-Shirt for entries postmarked after
REGISTER ON ACTIVE.COM northshortriathlon@gmail.com
September 1, 2015.
www.northshore5kswim.com
Make checks payable to North Shore Triathlon.
Entries are non refundable, we reserve the right to refuse service to anyone for any reason. No transfer of entries
Mail to: 94-463 Alapine St, Waipahu, Hawaii 96797-4515 Attn: Linda Moran
without approval of race officials.
WAIVER AND RELEASE STATEMENT: I agree to comply with the regulations and event instructions of the 2015 North Shore 5K Swim & Relay hosted by Aqua Sphere. I know that competing in the ocean may be hazardous, I am aware of and assume all risks with participating in this event, including but not limiting to, contact with other participants, effects of the weather including surf conditions and currents, and sea life. Knowing these facts and in consideration of the North Shore Swim 5K Swim & Relay accepting my entry, I hereby for myself, my heirs, my executors, administrators, or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the North Shore Triathlon, Waikiki Swim Club, City & County of Honolulu, State of Hawaii, The United States Government, Aqua Sphere, Aqua Lung, US Divers this event’s officers, directors, members, volunteers, sponsors, agents, successors, assigns or anyone acting on their behalf from any and all claims of liability for death, personal injury, or property damage of any kind or nature whatsoever arising out of or in the course of my participation in this event. I attest I am physically fit and have sufficiently trained to participate in this event and I consent to receive medical treatment which maybe advisable in the event of illness or injury during the event. I grant permission for organizers for free use of my name, voice or picture in legitimate accounts and promotions of this event whether it be in print, television, media or the Internet. I acknowledge that the organizers of the North Shore 5K Swim & Relay reserve the right to refuse entry to anyone for any reason.
Brisbane CityCycle
by Mariane Uehara, www.marianeuehara.com, and Lori McCarney of BikeShare Hawaii You’ve probably already heard that bikeshare is coming to Hawaii! I couldn’t be more excited about this initiative, especially after seeing and enjoying Brisbane, Australia’s bikeshare system called CityCyle. CityCycle stations and their yellow cruiser bikes are spread throughout the whole city of Brisbane. One morning I stopped at one of their stations to read the instructions for renting a bike. I was excited to learn that it was a simple and easy process. It took me less than 5 minutes to sign up and to rent a bike. Here’s how I did it: I visited their website Signed up with some basic personal information Chose if I wanted to rent for a day, a week or long-term. There was also a student plan, and each option was very affordable. Paid the fee with a credit card. I chose the daily subscription, the “most expensive” one, $2 for a day…so cheap! Wrote down the pin number they provided after I paid. This was the number I would enter on the stations to rent a bike. Oh! I forgot to mention that I had to convince my mom to come ride with me. She wasn’t as excited as I was, because she is not super comfortable riding a bike, and she said “you ride too fast I can’t keep it up”. So I promised her that we would ride slow and stop whenever she wanted to. We started our CityCycle bike adventure at 6am. The closest station was just 1km from where we were staying, so we walked to the station. When we got there it was easy breezy to rent the bikes. We entered the pin number I got from the website. Then we chose the bikes we wanted. That station had about 20 bikes available, and they were all in great condition. We grabbed our bikes and headed to Brisbane River. I got a little bit scared because of the “opposite” traffic rules in Australia--you need to stay in the left lane at all times. However, after a few miles, we got more comfortable, since there are bike lane signs and paths all over, so we just followed them. After a few miles of riding, we arrived at Brisbane River Park.
We parked our bikes at the CityCycle station and decided to enjoy the Park and then walk along the river to the next bike station. After a few hours we rented the bikes again and rode all the way to the beautiful Botanical Garden. Again we parked the bikes to have a lovely lunch at the garden. After lunch we started walking towards downtown and for a second I had the strange feeling that we forgot to get “our” bikes that we left on the station. Then I realized we didn’t need to do that, if we needed to we could just check out bikes again at any other
Bikeshare Hawaii We want it to be super easy and super affordable for you to use Bikeshare Hawaii too! Our first phase of operation will be in urban Honolulu, between Diamond Head and Chinatown, up to H1, but including stations in Makiki and at UH. Once we’re established, we plan to expand to other communities on Oahu and statewide. We’re developing plans that will let you rent a bikeshare bike at a bikeshare station, or on your computer or smart phone. Our pricing is being developed. It may be modeled like CityCycle’s, however the day rate described here must be a bit higher since we’re not subsidized. We’re also looking at a stored value approach where you pay one to ten cents per minute of riding time depending upon the value of the card you buy.
Bikeshare Hawaii
station. We continued walking all the way to the amazing Brisbane museum, and as a nice coincidence one of the exhibitions was about the cycling culture of Australia. The cool “free cycling” exhibition just reinforced my perception that Aussies love everything about bikes. And they planned and built their cities for everyone to commute on their bikes, even for moms that are not really comfortable on two wheels. The CityCycle system is fantastic and the city of Brisbane has
Bikeshare Hawaii will operate 24 hours a day, 7 days a week, 365 days a year. Our stations will be within a 5-minute walk of each other, approx. 800-900 feet apart. We are committed to have a well-maintained and easy-to-ride bike fleet for you. One of the great things about bikeshare is that you don’t have to return a bike to the same station where you rented it. You can check out and check in a bike in at any Bikeshare Hawaii station. You’ll have the freedom to go where and when you want to. You’re only responsible for the bike when it’s in your possession. When it’s docked at our Bikeshare Hawaii station, you don’t pay for that time, nor do you have any responsibility for theft or vandalism.
presents the
Full Event Details at www.NaWahineFestivali.com Regular entry must be postmarked by September 1, 2015
2015
Na Wahine FESTIVAL Hawaii’s premier all-women’s multi-sport festival.
Sunday • September 13, 2015 • Kapiolani Park • 6:30 AM CHOOSE FROM ONE OF
3
EXCITING EVENTS:
❏ SPRINT TRIATHLON
❏ SPRINT DUATHLON
❏ SUPER SPRINT TRIATHLON
500m swim/12 mi bike/5K run $75, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/15) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________
1 mi run/12 mi bike or 5K run $75, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/15) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________
250m swim/6 mi bike/1.5 mi run $60, Active Military ______ $70, Individual ______ $110, team ______ $10, late entry ______ (after 9/1/15) Add $30, Race Day entry _____ $12, USAT one-day license* ______ Lisc# ___________________
TOTAL FEE: ______________
TOTAL FEE: ______________
TOTAL FEE: ______________
Na Wahine FESTIVAL
SPONSORS
:;9(<)
*3050* /6:70;(3
(U (MMPSPH[L VM /H^HP¶P 7HJPMPJ /LHS[O
INTEGRATED SECURITY TECHNOLOGIES
ENTRY FEE incl. finisher shirt. Late entry not guaranteed finisher shirt. RANDOM DRAWING
* Each Team member must either be
for a Felt ZW Road Bike for women
a USAT member or must purchase a one-day $12 license.
Must be present to win. ($900 value) Courtesy of IT&B
NO REFUNDS • Make check payable & mail to: TRY FITNESS, PO Box 22422 Honolulu, HI 96823 __________________________________________________________
_______________________________________
INDIVIDUAL or RELAY TEAM CAPTAIN - Last Name
First Name
__________ Age on 12/31/15
_________ Birthdate
__________________________________________________________
_______________________________________
________
___________
Address
City
State
Zipcode
__________________________________________________________
_______________________________________
Email (required for confirmation)
Phone (Day)
_______________________________________________
_________
SIGNATURE* (Parent or guardian must sign if entrant is under 18 yrs old)
Date
S M L XL T-Shirt Size (circle one)
*I hereby agree to sign the USA Triathlon waiver at packet pick-up. Try Fitness reserves the right to use any images, quotes or other material acquired from the Na Wahine Festival, for promotional purposes without notification or written consent from the participants.
___________________________________________________________
_______________________________________
RELAY MEMBER #2 - Last Name, First Name
SIGNATURE
USAT# _____________________________________________________
S M L XL
_________ Age on 12/31/15
_________ Birthdate
T-Shirt Size (circle one)
__________________________________________________________
_______________________________________
RELAY MEMBER #3 - Last Name, First Name
SIGNATURE
USAT# _____________________________________________________
S M L XL
_________ Age on 12/31/15
T-Shirt Size (circle one)
DOWNLOAD APPLICATION at www.NaWahineFestival.com or REGISTER ONLINE at
_________ Birthdate
an incredible infrastructure for cyclists. There are two details that are worth mentioning: Every trip under 30 minutes is free. In other words, you need to return the bike to any station before the 30 minutes are up in order to use the bike for free all day long. However, if you decide to enjoy the view, stop to take photos, or ride a little bit slower (to be nice to your mom), you will pay a fee for those extra minutes. But it’s still very cheap, we spent $4 each to ride for a full day. In one of the stations there wasn’t a spot open to return the bikes. So we had to ride to the next station. But it wasn’t a big deal since after you enter your number in the system, it gives you an extra 15 minutes to ride to the next station, which is usually less than 1km away. The last thing is to make sure to return the bike properly on the rack. If you don’t park the bike properly the system thinks that you still have the bike and it will charge for the time until you return the bike. I got very enthusiastic when my dear friend Lori McCarney, the CEO of Bikeshare Hawaii, told me about bringing bikeshare to Hawaii. This initiative is very much aligned with my passions, sustainability and healthy lifestyle. Bikeshare is an incredible sustainable solution for public transportation, relieving the traffic on the roads and minimizing the emission of pollutants. And as a healthy lifestyle fanatic, I truly love to see people riding bikes. Not just cyclists and triathletes training on the roads, but especially workers commuting, and parents having a good time riding
along with their kids. Riding bikes also offers a unique way to experience the city without worrying and spending money with parking. Bike sharing in Brisbane boosted the fun of sight seeing, and Bikeshare in Hawaii is not only going to boost the fun for tourists and in residents’ daily routine, but it will also boost Hawaii with a wonderful system that brings sustainable and healthy solutions for everyone!
Bikeshare Hawaii We have seen many current bikeshare systems struggle with their time limits, but this approach still might make sense for us. We are focused on having you say, “Bikeshare Hawaii is a great deal”. Stay tuned. Our IT systems and our team will be continually monitoring stations to help ensure there are bikes and open docks where you need them. Specific equipment is being reviewed now. We want to be easy, straightforward and fun to use. We’re excited to bring bikeshare to Hawaii. For more information, visit us at www.bikesharehawaii.org and maybe sign up for our email list. You can also keep up on our activities by following Bikeshare Hawaii in social media.
Ekiden and Again and Again by Sara Ecclesine, photos by Lyau
Fast Running and Big Fun at the 2015 Honolulu Ekiden and Music Festival 2015 marked the third year the Honolulu Ekiden and Music Festival was held in Hawai’i. The reaction of the participants we polled? Mark your calendars now for 2016, because this race is seriously fast and seriously fun. Angel Cuellar shared a typical response, “it was my second year participating and it was so much fun! I can’t wait to do it again.” Ekiden relay racing originated in ancient Japan, when organized cadres of messengers carried news from the capital to the provinces. Over centuries, the Ekiden evolved into a popular Japanese sporting event, combining serious racing with team bonding and fun. The Ekiden today is a cultural export from Japan to the world, with the vision of “promoting peace and social welfare among people through amateur sports and cultural activities,” said event organizer Brent Imonen. Starting at the base of Diamond Head at Kapiolani Park, the Ekiden travels eastward along the coast, following part of the classic Honolulu Marathon course, before continuing along scenic Kalanianaole Highway past Hanauma Bay to the turnaround point at Sandy Beach. Teams of six runners competed in 12 categories for some inspiring prizes. The overall winners were the SUIJO High School team, who won Roundtrip Airfare between Hawai’i and Japan from event sponsor Hawaiian Airlines. Team Hawai’i Sport came in second overall, ending rumors that our Hawai’i Sport Magazine house team is filled with unbeatable ringers.
Bill Turner from Startline Hawai’i, the third overall team, enjoyed the camaraderie of his team and the other runners. “I have lots of cool memories, I had many laughs talking-story at the handoff stations. Great food and entertainment after the race too! Overall, the Ekiden is a well-organized and most important – fun race!” When asked if there were any downsides, Turner mentioned the sash passed from runner to runner quickly became “well-seasoned” over the course of the race. No doubt event-organizers could have harvested several pounds of salt if all the racing sashes had been collected postevent. The fastest co-ed team, the Diamond Head Destroyers, was led by local yogini and trail-running phenom Susie Stephen. Stephen appreciated how the Ekiden gave her an insight into the Japanese runner in particular and Japanese culture in general. Stephen was particularly impressed by “the winning SUIJO High School team, the J-POP band Up Up Girls who sang at the awards ceremony (and all the men who danced along to them singing all the words...), the costumes, and most importantly the politeness and simple fun of it all.” Stephen’s favorite moment came during the awards ceremony, when a local runner from team Startline Hawai’i replied to the chatty MC in fluent Japanese, “She was floored and the crowd loved it!” Stephen’s final takeaway after running 26.2 as a relay was fresh insight into “how much effort a fast marathon actually takes, it gives you a whole new perspective on the distance.” Additional winning teams include the SeXC Coeds #1, the
A local High School team getting some media time (right). Left: Happy winners!
fastest high school and/or middle school team (also known as Team “Do your parents know you picked that team name?”). Hawai’i Foodbank crushed it in the fastest corporate team category, and Team “Wear Blue” was the fastest heroes team (Hawai’i only category). The Quick Chicks “chick’d” the sum of ages 200+, coming in first overall in that age category. Competing in the Ekiden on Team Onsen Monkeys, the fastest all-male team, brought back memories for team captain Brian Rugen. “Having lived in Japan for eight years, the race triggered fond recollections. Just like a particular song can tap into distant memories, my thoughts while running the fifth leg drifted back to seaside runs in Chigasaki, Japan, not too far from the famous Hakone Ekiden course. When I finished my leg, a bottle of water was thrust into my hand. I collapsed on the grass at Kaimuki Middle School for only a minute because I knew I wanted to be back with my teammates at the finish line, creating our own memory, like a song for the future.” Other standout teams included LJA White, fastest kama’aina team, TEAM OHANA, the fastest family/’ohana Team, and Team Run Aloha, the fastest all-female team. ARAI MAI won the hotly contested best costume award. Runner Stephen Porter reported seeing ninjas on the course. “I heard one met with Bruce Lee and tangled a bit.” There was no award category for most enthusiastic running store, but if there was it would have gone to Runners HI. Lisa Allosada reported that the popular Aiea store fielded not one but two teams. A large component of the Honolulu Ekiden and Music Festival is, of course, music. Rachel Parker described her favorite musical moment, near the turn-around at mile 13, when her
Happy runners after the race. Photo by Lyau.
pack of runners provided their own music, spontaneously belting out “Total Eclipse of the Heart” (“turn around, bright eyes”). “Chris Carbonella and Kim Cayzer were singing with me, but I didn’t know anyone else in our impromptu 80s a capella chorus.” It was one of those unforgettable moments of spontaneous running insanity. The Ekiden provided two official concerts for participants. The first ran during the post-race party, with Brother Noland, Kapena Delima, Henry Kapono, and John Cruz headlining. Then Ekiden continued the fun with the Greenroom Festival, an evening concert at the Waikiki Shell included in the Ekiden Entry Fee. Greenroom is a surf-themed art and music festival, benefiting beach and ocean health. Ekiden racers sipped beers from event sponsor Kona Brewing Company, browsed exhibits by some of Hawai’i’s best surf-themed artists, and danced to music from Japanese and American musicians Donavon Frankenreiter, Lotus, Tommy Guerrero, Ray Barbee, Makua Rothman, Def Tech, and Jake Shimabukuro. For those unstoppable athletes, it was a beautiful end to a long and memorable day. Watch www.hnlekiden.org for news of the 2016 Ekiden, and starting doing your speedwork (or planning your costumes) for next year’s event, today.
34th ANNUAL
Get Ready for The Century Ride
by Hawaii Bicycling League, Photos courtesy of Hawaii Bicycling League Come join us in the Honolulu Century Ride, Sunday September 27, 2015. Regular registration ends August 31st. Hawaii Bicycling League presents the annual Honolulu Century Ride. All proceeds support our mission of enabling more people to ride bicycles for health, recreation and transportation through advocacy, education and events. The ride is fully supported with aid stations and mechanical help along the way, HPD special duty officers, and lots of volunteers. (Can't ride for some reason? Sign up as a volunteer!) Honolulu Century Ride on September 27 - the best day of the whole year to ride your bike! Choose your distance! With turnaround points at 50, 75 and 100 miles, you can ride as far as you like.
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30 Years Young Guess who just turned 30...IT&B on Kapahulu, we got a brief chat with owner James Smith.
or triathletes then, so developing training groups was important to growing the sport. In 1984 the Tinman was 2 years old and that helped to make a lot of runners into triathletes. When we opened we were mainly a Cannondale dealer and at the time, they were going hard into the aluminum frames with the slogan "Aluminum for the masses". There were other bike brands at the time, but Cannondale was a winner due to their lighter aluminum frames with larger tubing.
Tell us a little bit about IT&B: We just completed our 30th year in business! This is a testament to our commitment to carrying the best equipment and providing a high level of service. Our past has laid a foundation of excellence that we want to continue for another 30 years. On August 29th, we will hold our annual anniversary party and we invite the public to come be a part of it. Then and now...
How has the bikeworld evolved: In 1984 there resurgence of road bikes and high performance road bikes. Late 80's more MTN bikes, and Road Bikes were a dying breed. Frank wondered if he named the store wrong! However, road bike has turned into more of a sport and activity that more and more people participate in. There has been a lot more practical cycling and commuting since 1984, and the involvement of the HBL has contributed mightily to that. In 1984 index shifting was being implemented, and this helped make road cycling easier and more accessible to the masses. In the 1980's the technology was advancing so fast, that your bike from a previous year or two would be obsolete. Clipless pedals were just coming out, obviously this has become a game changer in road riding moving forward. There weren't as many triathlons until we started, and the year after we opened it went from 2-7 with our involvement and sponsorship of these races.
What type of bikes and services do you offer: IT&B has evolved a lot since 1984. The majority of the bikes we sell are carbon fiber, although we still offer aluminum and steel options. Our product offering has increased, selling bikes across four platforms (Road, Tri, Mountain and Commuter) and we offer a plethora of parts and accessories to satisfy every type of rider. The science of bicycle rider integration has evolved. Getting a proper bike fit has become an integral part of maximizing the performance of today's super bikes. With more people racing long course triathlons, the importance of a fit has become much more obvious to a wider audience. We're at the forefront with the latest in bike fit tools, in particular our new Guru dynamic bike fit experience. Our service department is another area we take great pride in, and we strive to keep all customers riding at a high level.
What about the future: In the future, we want to continue being Oahu's source for high performance cyclists carrying only the best brands and offering a How has IT&B fared through the years: It seemed high level of service. We aim to bring in new custhat in 1984, people would be riding more bad tomers by selling the whole cycling adventure, and bikes with tennis shoes and not interested in pernot just the bike. We encourage people to come in formance. We wanted to get people on better bikes and experience the sport of cycling for themselves and make it more of a lifestyle they could particiand see how satisfying it can be. pate in. There were far more runners than cyclists
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YOUR REALITY IS IN YOUR MENTALITY
Marissa Maaske, PT at Jaco Physical Rehabilitation, photo by Mari Okada
How would you feel if tomorrow you were told that you are no longer allowed to compete in your sport? No more swimming, no more cycling, no more running. Done. Finished. Would you be angry? Upset? Disappointed?
life worth living outside of his sport.
At JACO Rehab we see the affects of positive selfthought and narratives all the time. Rehabilitation is as much mental as it is physical. Patients who seem to have a successful recovery are often those A recent article in the New York Times told the story who: of an Ironman triathlete who could no longer compete in endurance events following a heart attack 1) Have accepted their injury and do not dwell on it. he suffered during training. The athlete initially 2) Take an active role in their recovery. felt as if all happiness has been taken away from 3) Are patient and allow time for their body to rehim until he started to think of all the positives that covery. more time and less training afforded him. The arti- 4) Take something positive out of the negative cle reviewed two studies published in the journal of experience. Personality and Social Psychology that both indicat- 5) Have a strong support system in friends and ed, â&#x20AC;&#x153;People who positively framed their life events, family. even negative events, have better mental health.â&#x20AC;? 6) Are open to taking up a new sport and changing In other words, how we tell our personal story to their lifestyle. others affects our mental well-being. That Ironman athlete was eventually able to exercise without The next time life throws you a curveball, what will worrying about time and pace, he recognized the you do? How will you tell your story? importance of other people and cherished his time spent with them, took more vacations, and found a
Upcoming Races LeaLea Charity Run, August 8 The effects of the 3/11 earthquake that struck Japan are still being felt today. It has impacted all of us around the world. Many people are still in need of help. Please join us in supporting the relief efforts and participate in our 5th Annual Lea Lea Charity run. All proceeds will benefit Rainbow for Japan Kids, a non-profit organization that supports the children from the Tohoku region of Japan, an area that was affected the worst by the March 2011 earthquake and tsunami.
Ka Iwi Coast Run, August 30 As an ‘ohana we decided to escape modern life by walking the Ka Iwi coastline. All technology aside we tuned into our senses. Fresh smell of ‘ehukai, innocent sweetness of our keiki breathing, and, of course, the contrast of ocean and cliff that meets in the mid-line of crescendo. All of this made us focus on meaning…… Meaning is not something you find in a treasure hunt or stumble across. Meaning is something you choose and build. You build it out of your
own past, affections and loyalties, experience of humankind as it is passed on, your own talent and understanding, out of things you believe in, the people you love and, out of the value for which you are willing to sacrifice something. The kaona is all around us. We choose…….Ka Iwi. Mahalo, Meyer ‘ohana (Keau and Ke`ala Meyer and two children, Kaiao and Kili, live near the Ka Iwi coast and paddle for Hui Nalu Canoe Club, a club based at Maunalua Bay with easy access to the Kaiwi Channel.)
Photo by Ramon Vrielink.
9.19.15 9.20.15
MILE ¯ 5K ¯ 10K WARRIOR CHALLENGE MARATHON HALF MARATHON
Register Online at MauiMarathonHawaii.com | Enter Code: RWMM15 |
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1/27/15 12:13 PM
Ballerina Runs: Ironman 70.3 Hawaii 2015 by Crystal Banning, photos by Cheryle Hirst and Don Davis
With Ironman’s recent decision to remove its Kona qualifying slots for 2015, many wondered whether this year’s Honu race (Ironman 70.3 Hawaii) would draw the crowd of athletes and spectators that it has enjoyed in the past. Certainly the opportunity to rub shoulders with the pros has been a perk for participants, but would their absence affect the enthusiasm with which athletes approach the event?
months before I completed my first sprint distance race. I am a former ballerina who had a long-simmering dream of completing a triathlon, and at the end of 2012 I decided I was going to stop dreaming and start doing. I didn’t know a single swim stroke, I couldn’t run a mile, and I did my first 8 months of training on a 1980’s road bike that my mom gave me. The first time I rode it, I realized too late that I didn’t know where the brakes were and crashed After standing next to my bike in T1 an hour before into the side of my house. I was not an athlete my the start, feeling the buzz of excitement among any means. My triathlon journey has been one of nearly 2000 fellow athletes, I can assure you that the most difficult, inspiring, and amazing things in Honu is alive and well. Would it have been fun to my life. bump into Craig Alexander as I slathered myself in sunscreen before the race? Well yes, of course it Training for a 70.3 seemed like a pretty tall order. I would have, but did the lack of pros cross my mind had successfully completed several Olympic diseven once as I pushed myself farther, harder, and tance events, integrating my training into my daily longer than I ever have before? A lot of thoughts life with minimal trouble, but this was different. made their way into my consciousness during my You can’t “squeeze in” a 65-mile ride or 14-mile run almost 7.5 hours on the course, but that was not (especially at the pace I run – slow!) without some one of them. major adjustment to your mindset and schedule. Knowing that I have little to no natural talent to rely Some of you may remember me from my first on, I put in the work and gradually increased my article in Hawaii Sport Magazine in early 2013, just training distances, focusing on learning to control Crystal in black suit and a nervous smile. Photo by Cheryle Hirst
my pace in all three disciplines. My base runs went from 3 miles to 7, and my long runs went from 5 miles to 14.5. Just as I always am with triathlon, I was amazed by what my body could do. By the time race day rolled around, I felt tentatively prepared.
spirit and reminded myself to focus on my own pace, not the pace of those around me, and as we ascended past Kawaihae and toward Hawi I began to reap the benefits. My moderate but steady pace allowed my legs to remain fresh for the 6-mile pre-Hawi climb, and I There is just nothing like race even managed to look around weekend. I love the check-in, I a few times and enjoy the gorlove the expos, and I love the engeous green scenery and fresh ergy of all the excited, fit people air before buckling back down ready to accomplish their goals. If to focus on my riding. The wind, they could bottle “race morning which had been my biggest fear, feeling,” I would buy it in bulk! was mostly merciful, picking up Honu was particularly pleasant only on the last few miles bebecause it takes place on my fore the turnaround. Most of the home turf of North and South ride back to Kawaihae I was so Kohala, the area where I train and deep into race mode that I don’t a place that I hold very dear to remember it clearly. I also think my heart. Standing on the shore that my nutrition was lagging a Photo by Cheryle Hirst of Hapuna Beach, awash with little because my stomach was purples and pinks in the sunrise, starting to reject the regimen I pictured all of times I had done that I’d planned and practiced my early morning swims there and felt deeply at so carefully. I do remember dodging kiawe thorns ease. It was a lovely way to start a race. (I practice-changed my rear tire five times the day before the race but I was praying not to have to use As the cannon boomed for each wave’s start, the my skills!), being extra paranoid about not breaking excitement in the start chute grew. There was some any drafting rules, and panicking a little when my rolling swell and minimal wind chop, just enough sports drink and chews started making me nauseto strike a little fear into those not familiar with ated. Other than that, it was smooth sailing back to Hawaii’s waters. From the results after the race, I the Fairmont Orchid and into T2. saw that there were quite a few DNFs on the swim. Again, I was grateful for my training at Hapuna. Here I must stop and rave about how well-orgaBecause the swim is the only thing I’m naturally not nized everything was. Pre-race I couldn’t imagine bad at, I had planned on going all out. As long as I how I was going to find my run bag in the midst of didn’t get too out of breath, I figured I could wear everyone else’s, but they were so perfectly arranged out my arms without too much repercussion on that it took mere seconds. Run shoes and hat on, the rest of my race, and my plan worked well for and I was off! The first mile felt like my legs were not me. The elongated rectangle course takes you out actually part of my body, but rather were strange, into deep water, so I tried to focus on enjoying the stuck-on appendages made of spaghetti or taffy. In underwater view (mostly sand and wayward swim past races my legs have felt more like cement out of caps, unfortunately) rather than the distance. By the T2, so this wobbly spaghetti feeling was a new one time I reached the swim finish, there were all differ- for me. I reminded myself over and over to keep my ent colors of caps surrounding me. The athlete field alignment strong, only to look down and see that had already reorganized itself. my uncooperative knees were practically touching with each stride. Thankfully, this passed quickly and I got on my bike and started my ride on the Queen within a couple of miles I was feeling pretty good, Kaahumanu Highway, and was pretty dejected by albeit very hot. I had set myself up nicely on the the number of people passing me. Not just passing swim and bike, so I felt no need to kill myself on the me, but flying by. I fought to quell my competitive run, which is what I’m slowest at. My stomach was
Photo by Don Davis completely refusing any solid foods, so I went on water, Gatorade, and salt pills alone. At this point I caught up to my fiancé and we decided to finish together, which was a once-in-a-lifetime experience that I will cherish forever. We battled the heat (and the grass!) together and urged each other to keep running. The aid stations were absolute lifesavers. What could have been a torturous experience in the blazing sun was manageable because of the plentiful liquids, ice, and wonderfully chilly sponges provided at every mile of the course. I actually enjoyed the barren beauty of the lava and the greenery of the golf course, and at one point we ran by a herd of 50 wild goats, happily grazing on the fairway. It was a wonderful, challenging 13.1 miles. The last half mile felt like pure joy. I knew that all the work I had put into my training had allowed me to finish feeling strong – each speed interval, each painful pedal stroke, and each time I got up at 4:30AM to swim had gotten me to this point. I finally got to cross the finish line I’d watched others cross
for the past two years, and I got to do it with the one I love. I heard the crowd, I looked at the sparkling ocean and green grass, I soaked up every moment of the feeling of elation, and I smiled like an idiot from ear to ear. I am not fast, but trust me, it didn’t matter. So here we are, two weeks later. Rather than feeling exhausted and wanting to rest, I am more motivated than ever to tackle a full Ironman. I am so grateful for my Honu experience, for everyone who made it possible, and for the entire community of awesome athletes who make being a triathlete in Hawaii so fulfilling. We are truly lucky to live in such a vibrant, active place, and this race has only given me more fuel to continue on the road to becoming an Ironman. If you’d like to read more about Crystal’s ongoing and often entertaining adventures in triathlon training, check out her blog, Ballerinas Don’t Run, at www.ballerinasdontrun.blogspot.com
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