The Quest for a Faster Marathon
Increase Cadence Hawaii´s Running Legend
SWIM - BIKE - RUN 1 | HAWAIISPORTMAG.COM
Photo by: Augusto De Castro
Bikemonth
M a y - J u n e 2 0 16
Morning run on Kailua Beach 2 | HAWAIISPORTMAG.COM
O X Y MO R O N Hello S P E E D C U S H I O N. Introducing The Clayton. Maximal cushion. Minimal weight. So you can fly.
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ALOHA FROM THE EDITOR
The road running season kicked of since our last issue, and we have already seen some major races being run, and over the next two months there will be plenty of other races that you can participate in. May is also bicycle month, and we hope you celebrate that by biking to work, or whereever you don´t need to drive your car. Hawaii Bicycling League and other organizations are doing great work, and we are heading in a great direction. On the cover of this issue is Susie Stephen, photographed by Augusto DeCastro in the final meters of The Hapalua Halfmarathon. We really liked the photo, it shows the determination it takes to train and perform at a high level. Read more about Susie´s “Quest to Run a Faster Marathon” in this issue. Aloha, Christian EDITOR Christian Friis COPY EDITOR Crystal Banning IMAGES August DeCastro Colin Cross Cyndia Lavik Good Eyes Photo Matthew Vandrsande Rick Keene Susie Stephen Michael Mitchell / Shutterstock Melissa Pampulov Ken Trombatore Marissa Maaske StartLine Hawaii Cory Lum, Getty Images/ Hapalua Halfmarathon USATF, Hawaii Elind Durand Chloe Jane Atsushi Onishi Ryosuke Asai Kohya Fujimura Waikiki Roughwater Swim
HAWAII SPORT
COVER PHOTO Susie Stephen by Augusto DeCastro CONTRIBUTORS Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Brian Clarke Glen Marumoto KC Calberg Odeelo Dayondon Mariane Uehara Tim Marr Rae Sojot, Snr. Writer Sara Ecclesine Susie Stephen Malia K. Harunaga Travis Counsell Lectie Altman Dr. Elizabeth M. Ignacio Kaia Hedlund Patrick Sullivan Mike Tymn
HAWAII SPORT REPORTS August DeCastro Courtney Osaki Crystal Banning Jennifer Lieu Lisa Allosada Jeff Rockenbrant Zara Nguyen Jon Lyau Kevin Enriques Odeelo Dayondon CONTACT US hawaiisportmag.com Hawaii Sport PO Box 38082 Honolulu, HI 96837 STAY CURRENT With HAWAII SPORT AT: hawaiisportmag.com facebook / hawaiisportmag twitter @hawaiisportmag
Legal Information: Copyright 2016 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.” Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.
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Popoi’a Swim Race Saturday 8 am May 21, 2016
CHOICE OF TWO RACES: 1.5 Miles Around Flat Island or Half-Mile Buoy Swim
Registration Fees: Early bird registration $40 until May 11. Register On-line at www.active.com and search for Popoia. Early bird registration includes Race hat, giveaways, and refreshments. After May 11, you may register in person on race day for $50 and giveaways may not be available. No refunds. More Info: www.kailuamasters.org Registration and numbering begin at 6:30 a.m. Mandatory pre-race announcements at 7:45 a.m. Course: starts and finishes at Kailua Beach Park behind Kalapawai Market. The 1.5 Mile course circles Popoi’a Island (Flat Island). The half-mile course is parallel to Kailua Beach along the buoys. Awards: 1.5 Mile Swim: Overall M & F winners and top 3 M & F finishers in standard 5-year age groups. Half-Mile Swim: Overall male & female winners. Equipment: Swim Caps are MANDATORY! Goggles, face masks and snorkels are permitted. Swimmers with fins are invited to participate but will not be eligible for awards. Wetsuits/ other rubberized swim suits are not authorized. TO REGISTER BY MAIL: Send in this form with payment. Must be postmarked by May 11, 2016. Name: ___________________________________________________ Age on Race Day: ______ Sex: ______ Address: __________________________________________________________________________________ Telephone: ___________________________________ Email: _______________________________________ Emergency Contact: __________________________________________________ Telephone: _____________ Race:
1.5 Mile Around Flat Island
Half-Mile Buoy Swim
Make Checks Out To: Kailua Masters Swim Club, $40 before May 11. Mail to: KMSC Popoia Swim, P.O. Box 1927, Kailua, HI 96734 WAIVER: I have read and understand the waiver below. Signature/Parent if under 18: _________________________________________________ Date: _______________ Waiver and release statement: I agree to comply with the rules, regulations, and event instructions of the Popoia Swim. I know that swimming in the ocean is a potentially hazardous activity. I am aware of and assume all risks of swimming this event, including but not limited to contact with other participants, marine life, the effects of weather including surf conditions and currents, and the conditions of the ocean. By entering this event, I and anyone entitled to act on my behalf, waive and release from any and all claims for injuries and damages against Kailua Masters Swim Club, the City and County of Honolulu, State of Hawaii, United States of America, the sponsors, their agents and representatives. I ATTEST that I am physically fit and have sufficiently trained for competition in the Popoi’a Swim. I have read the particulars on this race application and understand that this race is a physically demanding event. I CONSENT to receive medical treatment which may be advisable in the event of illness or injury suffered by me during this event. I GIVE PERMISSION for free use of my name, voice, or picture in any broadcast, telecast, advertising promotion and other account of this event.
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Caitlyn Tateishi won the women´s race and placed fourth overall in this years Hilo to Volcano Ultra Race with a time of 4:29:57 hours. In the men´s division Billy Barnett won in 3:46:41 hours. Caitlyn Tateishi is a former High School Cross Country standout in Hawaii, running for Waiakea, and in college for Pacific University in Forest Grove, and has made the transition into ultra running. She has already made some impressive results for herself including second places at Stone Mill 50 miler, Rockville, MD, and North Face Endurance Challenge 50 miles in Washington DC. Caitlyn is currently living in Washington DC, but has been around the world with three years in Japan, and a stint as a Peace Corps volunteer in Zambia. It was also in Zambia where she picked up the habit of running long - after she had read “Born to Run” she went for a 65km. run. It will be interesting to follow Caitlyn in her long distance adventures. Photo on the right shows Caitlyn at the Stone Mill 50 miler and is taken by Ken Trombatore.
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The Quest for a Faster Marathon by Susie Stephen, with contributions by Jonathan Lyau and Katie O´Neil, photo by Augsto DeCastro
When a runner decides now is the time, today is the day I’m going to sign up for a marathon and my goal is to run fast – look out! Running a ‘fast’ marathon is something that many runners (if not all) are searching for. But how do we find that speed, endurance and mental strength to run a PR (personal best)? Is it simply running lots of miles? And how do we define and measure “fast” anyway? Does only a clock measure a marathon PR, or is it something within ourselves that we’re searching for and testing on the racecourse? In many respects, it seems like finding the holy grail of ‘the fast marathon’ is a search within a search: there are so many factors that go into making it happen. And it’s not just a case of logging high mileage weeks successively – although hard training is definitely a requirement. To break down the numerous factors that make a big difference to a 10 | HAWAIISPORTMAG.COM
marathon finishing time we can assign them into four simple groups: The “Controllable” Factors: The marathon course. Flat vs. hilly, straight vs. twisty. Is the weather typically hot & humid or cool & dry? Is the location easy to reach or far away and in a different time zone? The marathon training. Do you have a personal coach or are you using a plan from the web or a marathon running book? Do you have the most suitable gear and equipment? Are you taking care of nutrition and hydration? The “Intangible” Factors: The ability to put it all together and ‘race’. Do you find tapering tough? How good are you at taking naps? Can you stick to a race plan and stay mentally focused? Can you run a ‘smart’ marathon, pacing correctly, running tangents and drafting whenever
possible to conserve energy? The element of luck! Occasionally things happen that are outside of your control: freak weather, un-imaginable events or other unpredictable issues. Even Olympians can’t predict the weather or the occurrence of a digestive issue (think Paula Radcliffe on the side of the road in Athens!). Focusing on the ‘controllable’, within both groups there are many nuanced variables, which occur on such a personal level for each and every runner that it would be impossible to list and discuss them all here. However, choosing the right marathon course does seem to make a big difference when it comes to finisher times. It might simply involve the question: which is the flattest, straightest course that I can either a) afford the time & resources to travel or b) mentally cope with and actually enjoy! Maybe it’s a mixture of the two. Once you have chosen a course, the real business of running can begin! Training for a marathon is a many-headed beast. A marathon plan requires a strong will to execute it but you also need to seriously strategize, invest in heavy-duty (i.e. sweat proof) clothing and wellheeled shoes, and stock up on copious amounts of nutritious food and drinks. In your search for a coach or mentor ask lots of questions. When trying on your marathon running shoes find a pair that feel good, and don’t just look good. Plan in advance when and where you are going to fit in the marathon specific workouts and weekend long runs. Set a goal, or a number of goals but don’t be afraid to make changes. Goals give your training purpose and something to aim for, just adapt as necessary. Don’t forget to pencil in core strength work and of course some yoga…
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Once you have your race and training selected, you can start to think about the “intangibles” and race-day factors. I spoke to two of Hawaii’s top marathon runners to gauge the different areas that they felt applied to running a marathon PR: “To run your fastest marathon you have to be able to adjust the game plan at any point in the race. With such a long race, it’s impossible to predict when you’ll feel good, when you might get a cramp, etc. If it’s late in the race and you feel good, go for it! If you are struggling, make a “deal” with yourself. Marathons are as much about mental games as they are physical preparation. Sometimes, I just count up to one thousand a couple times to keep my mind from thinking about the painful miles ahead” (Katie O’Neil). “You have to go in mentally prepared and confident that you can do it. You can’t go into the marathon saying ‘I think I can run this time’. You have to remind yourself ‘I know that I can run this time, because I have proof in my training leading up to it’ (Jon Lyau). Other runners might dedicate each mile to a friend or supporter who has helped them along the way, and I have also spoken to runners who simply remind themselves, “one more mile, one more mile”. Personally, I adopted the mantra of ‘patience’ last year at the Chicago 11 | HAWAIISPORTMAG.COM
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marathon to prevent burning through early miles ahead of my planned pace. In essence— whatever works! In an interesting article on the “Runners Goal” website, analysis of two years of results from the 10 major US city marathons showed which courses had the highest percentage of runners breaking the 4hr and 3hr barriers: Twin Cities, Boston and New York (Stephen Mazurkiewicz, “How Many Runners Can Run a Marathon in Under 4hrs”, Runners Goal, 2015. Online). Each course has its strengths and weaknesses, but even with its hills (and often unfriendly weather) Boston still produces a high number of people who break personal marathon time barriers! Is this because Boston selects for faster runners? Is it the goal of qualifying for Boston, and then being at the infamous marathon itself that mentally spurs on runners to run fast times? Is it that the hills are so feared that runners have a separate “heartbreak hill” game plan? These factors can’t be put into any sort of “pros/cons” list; each individual runner can only experience them. But what else do marathon runners discover along the way to the finish line? An area that many people don’t account for is that you will soon become aware of aspects of your personality you had no idea existed. A marathon runner finds out how to deal with physical and mental discomfort; ‘the wall’ awaits you! Ultimately you will learn more about yourself on this path to finding your fastest marathon than maybe you ever expected. One runner I spoke with likened a tough race to “two hours of group therapy with myself”. In summary, the only person who can make you cross that finishing line in your fastest time yet – is you. For the final thought on the quest for a fast marathon let’s turn to Emil Zatopek (winner of the 1952 Olympic marathon, 5km and 10km): “If you want to run, run a mile. If you want to experience a different life, run a marathon.”
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GET FIT!
LIVE MUSIC!
HAVE FUN!
GREAT PRIZES!
EKIDEN RACE - May 22, 2016 @ 5:30 a.m. Visit www.hnlekiden.org for more info and to sign up
• Create your team and Sign Up before May 16, 2016 • Get your “free” Ekiden backpack at the EXPO! (Must be present to receive. One per person while supplies last.) • Free food and entertainment at Finish Line (9 a.m.–12:30 p.m.) for all participants • Awards Ceremony: 10:00 a.m. at Kapiolani Park Bandstand • Ekiden registration fee includes lawn area admission to nighttime music festival at Waikiki Shell
(Deadline May 15, 2016. After registration closes, we only accept registration at our Expo Saturday, May 21, 2016 at Hawaii Convention Center, 3rd Floor, 10 a.m.–5 p.m.)
MUSIC FESTIVAL - Waikiki Shell, May 22, 2016 @ 5:45 p.m. Get tickets at www.ticketmaster.com or Blaisdell Center Box Office
Tickets also available through:
• Ticketmaster Charge-By-Phone @ 1-800-745-3000 • Ticketmaster Outlets @Walmart Pearl City, Keeaumoku, Mililani, Kunia, Kapolei, Walmart Kahului, Maui/ Lihue Kauai, Big Island Hilo & Kona 13 | HAWAIISPORTMAG.COM
www.hnlekiden.org @hnlekidenhi @hnlekidenhi hnlekiden.hi
Presented by
Sunday May 22, 2016 · Mokuleia Beach Park 5:45 am start · 800 Meter Swim · 25 Mile Bike · 6 Mile Run DIVISION / AWARDS
COURSE
SWIM: A safe, fast 800 meter swim inside of the reef at Mokuleia
INDIVIDUAL: Awards for top 3 male, female in 5 year age groups
Beach Park
Elite: Awards for top 3 male & female
BIKE: 25 Mile bike going up "Snake Road" (closed to vehicles for 2
Teams: Awards for Men, Women & mixed teams, top 3 in each
hours!) & back to Mokuleia Beach Park. NO aero bars on downhill
division. Sorry, no fixies, single speeds or beach cruisers.
portion. This is a DQ. Helmet required.
INFORMATION, RULES & MAPS: www.northshoretriathlon.com
RUN: 6 mile out & back run going west toward Kaena Point
•Facebook: North Shore & Haleiwa Triathlon
ENTRY FEE/DEADLINE: $125 Individual / $140 Relay includes T-Shirt
•Information: 808-372-8885 northshoretriathlon@gmail.com
(no guarantee of finisher t-shirt for late entries). Entry Fee is non-
CHECK IN & RACE DAY SIGN UP: 4:30am - 5:30 am * $5 donation
refundable. Entries must be received by May 9, 2016
to Waialua Football for race day packet pickup & $10 late fee for
LATE FEE: $140 Individual / $155 Relay
race day registration (if available)
Day of Race entries if available: $150 / $165 Relay
PACKET PICK UP & LATE REGISTRATION (if available)
Enter on line at: Active.com
• Thursday May 19, 2016 at RUNNERS HI 3pm - 6pm
MAIL TO: North Shore Triathlon c/o Linda Moran 94-463 Alapine St,
• Friday May 20, 2016 at BOCA HAWAII 3pm - 6pm
Waipahu, Hi 96797
• Saturday May 21, 2016 at Race Venue in Mokuleia Beach Park
Checks payable to: North Shore Triathlon
3pm - 5pm
No refunds. No transfer of entries with out approval. We reserve the
• Race Morning: 4:30am - 5:30am ($5 donation to Waialua Football
right to refuse entry to anyone for any reason.
Team for race morning pick up)
Limited to 300 Participants
Entry fee goes up on May 10, 2016
Release Statement: I AGREE to comply with the rules, regulations, and event instructions of the North Shore Triathlon hosted by Aqua Sphere. I know that competing in a triathlon may be hazardous; I am aware of and assume all risks with participating in this event. I understand that competing in the North Shore Triathlon could result in my injury or death. I understand that I must abide by the rules of the North Shore Triathlon, obey water safety personnel, race officials and ocean safety officials of the State of Hawaii, City & County of Honolulu and the United States of America. In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, Aqua Sphere, Waikiki Swim Club, North Shore Triathlon, Steve’s Gardening, Runners Hi, Boca Hawaii, Keawe Adventures, Hoven Eyewear the City & County of Honolulu, State of Hawaii & the United States of America 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. I agree to the use of my name, image or reproduction of for broadcast, telecast, web, Internet, websites, advertisements, films, videotapes of any reproduction thereof. I understand there is no refunds and that the North Shore Triathlon race officials reserve the right to refuse service to anyone, for any reason.
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Or enter on-line at Active.com by searching "North Shore Triathlon"!
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May 29, 2016, 5:30am Kapiolani Park Honolulu
June 26, 2016, 6:30am Ala Moana Beach Park Honolulu
July 24, 2016, 7:00am Neal S. Blaisdell Park Pearl City
Name_______________________Birthdate_____Age__ Address___________________________________ City_____________State___Zip_____Phone_________ Email (important!)_______________________________ Shirt Size: ___XS ___Small ___Medium ___Large ___XL ___2XL Gender: __Male __Female
__$130 All 3 Races!! __$70 Hibiscus Half Marathon or __15K or __ 5 Miler __$40 Mango Days 5K __add $15 optional breakfast __$40 Coconut Chase 8K
More fun details available at www.tropicaltriplecrown.com Register online at active.com or send entry to: Tropical Triple Crown, PO Box 101, Kailua HI 96734
check out our sponsors!
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ase ncre 16 I e e F 0 10, 2 June
Waikoloa Beach Resort ....your next run vacation
JUNE 26, 2016 www.konamarathon.com
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May is Bike Month
TEXT BY
IMAGE BY
Travis Counsell
Malia Harunaga
Calendar of Events: May 8 - Sunday - CycloFemme - 8am-Noon - Kapiolani Park May 14 - Saturday - Take a Kid Mountain Biking - Oahu Mountain Bike Ohana Event - Turtle Bay - 9am-Noon May 15 - Sunday - Bike to the Zoo - Free entry to the zoo if you ride a bicycle! 9am-2pm Bike To Work Week May 16 - Monday - Bike to Work - Commuter Station - King Street - 4pm-6pm May 17 - Tuesday - Bike to Work - Commuter Sation - Kailua - 7am-9am May 18 - Wednesday - Bike to Work - Commuter Stations - Pearl Harbor Bike Path & Downtown - 7am-9am May 19 - Thursday - Bike to Work - Commuter Station - Kaimuki - Palolo Triangle Park - 7am-9am May 20 - Friday - Bike to Work - Commuter Station (biggest) - King Street & Keeaumoku - 7am-9am May 20 - Friday - Bike Month Pau Hana - Kaka’ako Agora - 5pm -8pm CycloFemme: Join the Red Hot Ladies and HBL this mother’s day to unite riders of all ages, genders, ethnicities, or abilities to share the joy of cycling. CycloFemme is an international event designed to encourage more females to ride bicycles. “Man”bassadors welcome too! There will be 3 different ride lengths, something for everyone! Take A Kid Mountain Biking Day: Join the Oahu Mountain Bike Ohana for Take A Kid Mountain Biking Day on May 14! Meeting at Turtle Bay Resort at 9am and biking the North Shore Bike Park trails. Boys & girls, ages 11 and above (younger with parental supervision) with any skills level are welcome. There will be different length rides for beginner, intermediate, and more advanced riders. No mountain bike skills needed, but proficiency riding a bicycle is highly suggested. Parents are also welcomed and encouraged to join! Some additional bikes will be available. Bike to the Zoo: Sponsored by the City & County of Honolulu, ride your bike to the zoo on May 15th and receive free admission! Bike Valet provided by HBL. From 9am-2pm. Using side gate on Monsarrat Ave. Bike to Work Week: There will be commuter stations in various locations each day of the week, concluding with a Pau Hana celebration on Friday at Kaka’ako Agora. Each commuter station will have snacks, drinks, HBL information, and Bike Month t-shirts (join/renew and receive a free shirt! $15 otherwise). Monday - Commuter Station - King St & Keeaumoku - 4pm-6pm Along the King Street Protected Bike Lane Tuesday - Commuter Station - Kailua Road & Oneawa Road - 7am9am - Near bus stop on Kailua Road Wednesday - Two Commuter Stations - Downtown (Richards & Hotel St) and Pearl Harbor Bike Path (N. Blaisdell Park) - 7am-9am - Located at end of Hotel Street downtown and on the bike path in N. Blaisdell Park. Thursday - Commuter Station - Waialae & Palolo Ave (Palolo Triangle Park) - 7am-9am Friday - Commuter Station - King St & Keeaumoku - 7am-9am Along the King Street Protect Bike Lane
Become a member of HBL at www.hbl.org
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Bike Month Pau Hana: To celebrate Bike Month and Bike to Work Week join us on Friday, May 20th, at Kaka’ako Agora for pupu’s and drinks. We’ll have guest speakers and live music! Plenty of bike parking too! Come enjoy an evening with fellow cyclists! Kaka’ako Agora from 5pm-8pm Free Bike Month T-Shirt! If you join or renew your Hawaii Bicycling League membership during Bike Month (May) you’ll receive a free Bike Month t-shirt! Sizes and availability may vary. Local pickup only (or pay for shipping).
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SUMMER SAVINGS!!!
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The Epilepsy Foundation leads the fight to overcome the REGISTRATION: Mail in entries must be received by challenges of living with epilepsy in Hawaii. June 24. No guarantee of t-shirt for entries after June 15. Register for the 5K/10K run or 1 mile walk and show your support for the 1 in 26 individuals who will develop epilepsy. AWARDS: 5K/10K Run top male & female overall and top 3 age group finishers. Top Fundraisers WHERE: KAILUA HIGH SCHOOL (see website for more info) WHEN: JULY 4, 2016 PAYMENT: Visa, Mastercard, American Express, Discover 6:00 AM ONSITE REGISTRATION BEGINS Call EFH to pay by Credit Card Make Checks Payable to: Epilepsy 7:00 AM RUN & WALK BEGIN Foundation of Hawaii AWARDS IMMEDIATELY FOLLOWING The Epilepsy Foundation of Hawaii (EFH) EARLY PACKET PICK UP at EFH Offices 1050 Ala Moana Blvd. Suite 2550 HNL, HI 96814 July 2, 2016 - 10:00 AM to 2:00 PM Phone - 808.528.3058 Email - EFH@epilepsyhawaii.org 5K & 10K run will be professionally timed by Timeline Wheelchairs, strollers, and pets (on leash) are welcomed! www.epilepsyhawaii.org
Mail in the Registration or register online at Active.com Last Name
First Name
Address instead S | M | L | XL | XXL Hat of Shirt T-Shirt (circle size)
Age on 7/4/16
M|F Sex
Phone
City State Zip Email Family (up to 5 members) 5K Run | 10K Run | 1 Mile Walk Circle your Event $30 ($35 after 6/8) $90 ($100 after 6/8)
I know that running or walking a road race is potentially hazardous activity. I should not enter and run or walk unless I am medically able and properly trained. I know that there will be traffic on the course route. I assume the risk of running or walking in traffic. I assume any and all other risks associated with this event, including but not limited to falls, contact with other participants, the effects of the weather, including high heat and humidity, and the condition of the roads, all such risks being known and appreciated by me. Knowing these facts and in consideration of your accepting my entry, I hereby for myself, my heirs, executors, administrators, or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the Epilepsy Foundation of Hawaii, this event's officers, directors, members, volunteers, agents, successors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind or nature whatsoever arising out of or in the course of my participation in this event. I grant permission for organizers to use photographs of me and quotations from me in legitimate accounts and promotions of the event. Date Signature Parent's Signature I have read and understand the waiver above If entrant is under 18 years of age
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The 2016 Hapalua --
Hawaii’s Half Marathon, brought a huge field of local runners and visitors alike. Over 6,000 people took on the 13.1 mile course through Waikiki, Downtown Honolulu, ‘monster Monsarrat’ Avenue, Diamond Head and Kapiolani Park on Sunday, April 10. After crossing the finish line, participants enjoyed local treats like malasadas, shaved ice and Hawaiian music before the awards ceremony. The Hapalua features a unique segment called The Hapalua Chase, in which the best local runners from Hawaii get a head start on some of the best professionals runners in the world. The pros chased down Team Hawaii to the finish line for the win. Congratulations to everyone who participated, Team Hawaii and Isabella Ochichi who gracefully took first place and a $5000 prize purse. by Melissa Pampulov
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Photo by Cory Lum/Getty Images for The Hapalua - Hawaii’s Half Marathon
Photo by Startline Hawaii
Photo by Cory Lum/Getty Images
Photo by Cory Lum/Getty Images
Photo by Cory Lum/Getty Images
Photo by Melissa Pampulov
Photo by Cory Lum/Getty Images
Photo by Melissa Pampulov
Photo by Cory Lum/Getty Images
Photo by Melissa Pampulov
Photo by Melissa Pampulov
For more information, full results and to pre-register for 2017, visit thehapalua.com
Wheels vs. Legs TEXT BY
IMAGE BY
Lectie Altman
Rick Keene
Lectie Altman is a local triathlete who lives and trains on Oahu. She began swimming competitively when she was 7. She moved to Hawaii in 2009 and in 2011 her focus switched to triathlon. Since then she has completed 4 Ironman triathlons (2 of which were the World Championships in Kona
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Do you want to ride a bike up Tantalus as fast as you can? ~1500ft and a little under 5 miles...that’s what happened on Sunday. It was the 40th annual Tantalus Time Trial (TTT) here in Hawaii. It is the longest standing bike race on island and a chance for local cyclists to come out and spend some time riding bikes and suffering uphill together. What a great way to spend a Sunday morning.... A few weeks ago, I was approached by my friend Sau (he is known to enter cycling races using all sorts of different bikes: beach cruisers, single speeds, full carbon race bikes, I’m sure he’d use a unicycle if he had the means or opportunity and on Sunday he chose to use....a BikeShare Hawaii bicycle). He had the idea that he wanted to race TTT on this BikeShare bike, so he approached our other friend Lori McCarney, CEO of BikeShare Hawaii to ask permission to borrow a BikeShare bike to race up Tantalus. She loved the idea and threw in a twist...wouldn’t it be fun to get someone to run up Tantalus and race you to the top during the race? He suggested me. Sure, why not, lets run up Tantalus during a bike race as fast as I can and try to beat someone riding a bike. I can do that, easy! Haha! The BikeShare bikes are meant to get you from Point A to Point B; they are heavy; they are commuter bikes, they are not lightweight race bikes meant for racing up mountains, so I was intrigued, sign me up! There was a little banter between the two of us before the race, I honestly thought it could go either way. He was convinced that I was going to come out victorious and there was going to be a lot of “butt-kicking” (see links below) taking place. But running up a mountain vs. riding up a mountain...I wasn’t sure. Sau is a great cyclist and even though the BikeShare bikes are heavy, I knew he would throw down a respectable time. The race started and we both took off, me, a bit faster than I probably should have, Sau right on target. I might have told him my game plan and strategy ahead of time...that won’t happen again! I thought my only chance at being able to come close to beating him was to get ahead from the beginning in the steepest part of the climb because once you get closer to the top the road flattens out a bit and there are a couple of flatter sections where he could pick up some time on me. Well, I should have kept that to myself because he knew my plan was to go right from the start and he went as well. I kept him in my sights for the first 2ish
miles of the climb and then once it started to flatten out, he put more time on me and I wasn’t able to make that up in the end. I think best case scenario, had I kept my plan in my own head and paced myself appropriately, I could have run maybe a minute faster and maybe Sau would have rode 30 seconds slower, which still would have had him winning in the end. What a fun morning it was. And the fact that you, well Sau, can race a BikeShare bike up a mountain and still beat a good number of people riding fancy, expensive, super lightweight carbon racing bikes is pretty amazing. That bodes well for taking those bikes to get from one place to another allthe-while staying fresh and ready for your meeting, lunch, workday. etc. So, congrats to Sau, Lori and BikeShare Hawaii, I cannot wait for these bikes to make their official appearance here in Hawaii! Final times Sau: 34:43 Lectie: 37:34
29 | HAWAIISPORTMAG.COM
Clinic Stories TEXT BY IMAGE BY
Brian Clarke Matthew Vandrsande
Hawaii Sports Magazine has invited the athletes in Boca Hawaii, TryFitness, and BC Endurance to tell their stories so you can learn how they got involved with the clinics and why they continue training with them. Sean Fox and BC Endurance Trainings. Two years ago a friend recommended I join Brian Clarke’s Oahu Trail Training. He enthused about the mountain vistas I would get to see, and he was right! I’ve explored places on Oahu that I never would have known about without Brian’s 12-week trail program. I was concerned about hurting myself when I first joined the training. Family commitments had prevented me from training regularly, so the jogger group’s pace was perfect for me the first year. I chose a faster group last year and this year I’ll be faster still. Nonetheless, we go slower in the mountains than the roads. That’s okay because the workouts are always invigorating. Whether you walk, jog, or run, the trail training can be as challenging as you want to make it. Brian teaches the newcomers how to run on the trails without falling or becoming injured. The advanced athletes can use the workouts to prepare for several trail races. It’s all great fun with nice people who share a common interest. Being on Mount Tantalus (above Makiki) is a unique exercise experience. I’ll never forget the time my brother called from the snow in Nebraska. I was in the forest over-looking Manoa Valley after work. The birds were chirping, the sun was setting, and life was good. Want to join the training? Or any of Brian’s other great programs. Go to www.bcEnduranceTrainings.com/ and send your contact information. Brian will email announcements for the training of your choice. Joy Secritario, BOCA Hawaii. I’ve been a triathlete for the past twenty years—all of those years with Boca Hawaii. It’s hard to believe that I’ve been in the sport so long but the plan is to keep going for another twenty. I started with sprint triathlons, moved on to 70.3’s 30 | HAWAIISPORTMAG.COM
(Half-Ironman), and have completed eleven Ironman Triathlons. I will do number twelve this November, IM Copenhagen with a group of teammates. I have been lucky to travel all over Europe, Australia, and Brazil doing Ironman races. My season always starts with Boca’s bike clinic preparing for my favorite Haleakala climb “the beast” at the end. It amazes me that even teammates that just join are able to complete the 10,000-foot climb. At Boca Hawaii we have amazing coaches and experienced athletes that share their knowledge, experience, and expertise. I continue to learn how to train smarter, quicker, and work on proper technique. The learning never stops even after twenty years. Fun is always included! When someone tells me that I inspire them, my first thought is “oh, no” they think I’m old. The truth is in the meaning of inspire: To motivate others, to make someone want to do something. At the end of the day if I can inspire someone to be a better athlete, my job is done. The inspiration I get from Boca Hawaii and the friendships over the years will last a lifetime. We train with passion at Boca Hawaii. Aleisha Swartz, Try Fitness. I am a veterinarian at the Hawaiian Humane Society and Makai Animal Clinic. I am so fortunate to have such a rewarding profession but it is demanding. By putting my own wellness as a priority, I am happier and ultimately have more to give my patients and clients. I began training with Try Fitness in 2012, shortly after moving to Oahu. Triathlon was something I had been interested in for years but was afraid to do on my own. I had been cycling but I had never run more than 20 minutes. My goal for the program was not only to finish the Na Wahine sprint triathlon but also to meet people. One of the things I enjoy about training with Try Fitness is the encouraging environment. They are truly my family away from home. No matter how tired I am, I just need to get myself to training. The coaches will motivate me and push me to improve my skills and I always leave feeling better than when I arrived. In 2012 I wasn’t sure I could finish the Na Wahine. Now, after nearly 4 years with Try Fitness, I have completed an ironman and many distances in between. Some of my best memories came while training for the Dick Evans Memorial Ride with Try Fitness in 2013. KC and the Try Fitness ohana have taught me that there are no limits to what I can do with team support and a little courage.
31 | HAWAIISPORTMAG.COM
HONOLULU WAIKELE
CALENDAR
brought to you by:
2016 CROSSTREK HIGHEST POSSIBLE RATIINGS IN IIHS FRONT CRASH PREVENTION TEST Oahu Date
Time
Event
Location
Contact
Run
April 30
7:00 AM
Hero Run, KROC Center 5k.
Kroc Center, Kapolei
www.kroccenterhawaii.org
Tri
April 30
tba
Keiki Koa Kai Sprint Tri, Keiki
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Tri
May 1
tba
Koa Kai Sprint Tri
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Run
May 7
7:00 AM
JAMBA JUICE Banana Man Chase
Ala Moana Beach Park
www.jambahawaii.com
Swim
May 7
tba
South Shore Classic
Waikiki
Run
May 7
7:00 AM
Kealia Quad Crusher, 9,2 miles
Dillingham Airfield
www.hurthawaii.com
Run
May 8
7:00 AM
Bill Beauchamp Pearl Harbor Bike Path 10k.
Urban Garden Center, Pearl City
www.mprrc.com
Run
May 14
7:00 AM
Wahiawa Pineapple Run, 10K.
Wahiawa
tba
Tri
May 15
5:45 AM
Honolulu Triathlon
Ala Moana Beach Park
www.honolulutriathlon.com
Swim
May 21
8:00 AM
Popoia Swim, 1.5 mile and 1/2 mile
Kailua Beach Park
www.kailuamasters.org
Relay
May 22
5:30 AM
Honolulu Ekiden & Music Festival
Kapiolani Park
www.hnlekiden.org
Tri
May 22
5:45 AM
Northshore Triathlon Hosted by Aqua Sphere
Mokuleia Beach Park
www.northshoretriathlon.com
Run
May 28
tba
Seabee 10k., 5k. and 1 mile
Ford Island
tba
Run
May 29
5:30 AM
Hibiscus Half Marathon, 15K. and 5 miler
Kapiolani Park
www.tropicaltriplecrown.com
Run
June 4
8:00 AM
Gecko Gallop 5K.
Bellows AFS, Waimanalo
geckogallop@gmail.com
Run
June 11
7:00 AM
Mango Madness, 10+ miles
Tantalus
www.hurthawaii.com
Swim
June 11
9:00 AM
Summer Sprint, 1 mile
Sunset to Pipeline
www.northshoreswimseries.com
Tri
June 18
tba
XTERRA Freedom Fest, Off-Road Triathlon
Kualoa Ranch
www.xterrafreedomfest.com
Run
June 19
8:00 AM
Run Star, 5K, 10K, 20K, 30K. trail run
Kualoa Ranch
www.trailrunstarhawaii.com
Swim
June 25
9:00 AM
Waimea Bay Swim, 1.2 miles
Waimea Bay
www.northshoreswimseries.com
tri
June 26
6:00 AM
Firecracker Sprint Tri
Kapolei
www.firecrackersprinttri.com
Run
June 26
6:30 AM
Mango Days 5K.
Ala Moana Beach Park
www.tropicaltriplecrown.com
Run
July 2
7:00 AM
Kaéna Point Firecracker, 10 miles
Kaena Point
www.hurthawaii.com
Run
July 4
7:00 AM
Freedom Run, Freedom from Epilepsy, 5k. and 10k.
Kailua High School
www.epilepsyhawaii.org
Run
July 4
tba
Runway Run, 5K.
MCBH, Kaneohe
www.mccshawaii.com/races
Bike
July 9
6:30 AM
Zachary Manago´s Ride in Paradise
Wahiawa to Honolulu, 68 miles
www.hbl.org
Swim
July 9
9:00 AM
Chuns to Waimea, 1.6 miles
Chuns Reef to Waimea
www.northshoreswimseries.com
Run
July 10
7:00 AM
Kailua Beach Run, 4,4 miles
Kailua Beach Park
www.mprrc.com
Bike
July 10
8:00 AM
Zach´s Criteria in Paradise, various distances
Kakaáko
www.hbl.org
Run
July 16
tba
Arm 10-Miler
Schofield Barracks, Wahiawa
tba
Run
July 17
7:00 AM
Lanikai 8K. in Memory of Daniel Levey
Lanikai Boat Ramp
www.mprrc.com
Run
July 23
tba
Camp Smith Grueler, 5K.
Camp Smith
www.mccshawaii.com/races
Swim
July 23
9:00 AM
Lani´s to Puaéna Point, 1.7 miles
Laniakea to Puaena
www.northshoreswimseries.com
Tri
July 24
5:45 AM
Tinman Triathlon
Kapiolani Park
www.tinmanhawaii.com
Run
July 24
7:00 AM
Coconut Chase, 8K.
Neal S. Blaisdell Park
www.tropicaltriplecrown.com
Run
August 6
7:00 AM
Maunawili Out & Back, 22 miles, and relay
Pali Lookout
www.hurthawaii.com
Swim
August 6
9:00 AM
North Shore Challenge, 2.3 miles
Pipeline to Waimea
www.northshoreswimseries.com
Run
August 13
7:00 AM
Waianae Coast Comprehensive Health Center 5k. Run/Walk
Waianae Mall
www.wcchc.com/5k
Run
August 13
8:00 AM
Ewa Puʻuloa Keiki ʻOhana 5K Run/Walk & Hoʻolauleʻa
Ewa Beach Park
tba
Run
August 14
6:00 AM
BOCA Hawaii - Tamanaha 15K.
Kapiolani Park
www.808racehawaii.com
Tri
August 20
tba
Keiki Tradewind Triathlon
MCBH, Kaneohe
www.mccshawaii.com/races
Run
August 20
5:30 AM
Hickam Halfmarathon
Hickam AFB
www.greatlifehawaii.com
Tri
August 21
tba
Tradewind Triathlon
MCBH, Kaneohe
www.mccshawaii.com/races
Run
August 27
6:00 AM
Lea Lea Charity Run and Clean Up
Ala Moana Beach Park
www.flpregister.com/202
Swim
August 27
9:00 AM
Duke´s OceanFest
Waikiki Beach
www.dukesoceanfest.com
Run
September 3
5:30 AM
Tantalus Triple Trek, 30 miles
Nature Center
www.hurthawaii.com
Run
September 4
6:00 AM
Runner´s HI - 20K.
Kalaeloa - Former Barbers Point
www.808racehawaii.com
Swim
September 5
8:30 AM
Waikiki Roughwater Swim
Waikiki Beach
www.waikikiroughwaterswim.com
Swim
September 10
tba
North Shore 5K. Swim and Relay
Sunset Beach to Waimea
www.northshore5kswim.com
Run
September 11
7:00 AM
Old Pali Road, 4,4 miles
Old Pali Road
www.mprrc.com
Run
September 16
tba
Sunset Flight Line 5K.
MCBH, Kaneohe
www.mccshawaii.com/races
Tri
September 18
6:30 AM
Na Wahine Triathlon, All Women´s Triathlon
Kapiolani Park
www.nawahinefestival.com
Bike
September 25
6:30 AM
Hawaii Century Ride, 25 to 100 miles
Kapiolani Park
www.hbl.org/hcr
Run
October 2
5:30 AM
Brio Ice Cream - 25K.
Kailua Beach Park
www.808racehawaii.com
Run
October 9
6:30 AM
Tantalus 10 Miler
Makiki Pumping Station
www.mprrc.com
Run
October 15
tba
Gunstock Trail Half Marathon and 5K.
Gunstock Ranch
www.gunstockhalfmarathon.blogspot
Tri
October 15
tba
2nd. H3 Triathlon
Ala Moana Beach Park
ww.racetothebaseh3t.com
Tri
October 16
tba
Splash and Dash Biathlon
MCBH, Kaneohe
www.mccshawaii.com/races
HMSA - 30K.
Kapiolani Park
www.808racehawaii.com
32Run| HAWAIISPORTMAG.COM October 23 5:00 AM Run
November 13
5:30 AM
Mizuno Val Nolasco Half Marathon
Kapiolani Park
www.808racehawaii.com
Run
November 20
6:45 AM
Ka Iwi Coast Run and Walk, 4 miles
Sandy Beach
www.kaiwicoastrun.org
Run
November 27
7:00 AM
Silvia A. Martz 5k.
Kapiolani Park
www.mprrc.com
Maui Events
Tri
August 21
tba
Tradewind Triathlon
MCBH, Kaneohe
www.mccshawaii.com/races
Run
August 27
6:00 AM
Lea Lea Charity Run and Clean Up
Ala Moana Beach Park
www.flpregister.com/202
Swim
August 27
9:00 AM
Duke´s OceanFest
Waikiki Beach
www.dukesoceanfest.com
Run
September 3
5:30 AM
Tantalus Triple Trek, 30 miles
Nature Center
www.hurthawaii.com
Run
September 4
6:00 AM
Runner´s HI - 20K.
Kalaeloa - Former Barbers Point
www.808racehawaii.com
Swim
September 5
8:30 AM
Waikiki Roughwater Swim
Waikiki Beach
www.waikikiroughwaterswim.com
Sunset Beach to Waimea
www.northshore5kswim.com
broughtSeptember to you10by:tba
Swim
North Shore 5K. Swim and Relay
CALENDAR
Run
September 11
7:00 AM
Old Pali Road, 4,4 miles
Old Pali Road
www.mprrc.com
Run
September 16
tba
Sunset Flight Line 5K.
MCBH, Kaneohe
www.mccshawaii.com/races
Tri
September 18
6:30 AM
Na Wahine Triathlon, All Women´s Triathlon
Kapiolani Park
www.nawahinefestival.com
Bike
September 25
6:30 AM
Hawaii Century Ride, 25 to 100 miles
Kapiolani Park
www.hbl.org/hcr
Run
October 2
5:30 AM
Kailua Beach Park
www.808racehawaii.com
Run
October 9
Makiki Pumping Station
www.mprrc.com
Run
October 15
Tri
2016 CROSSTREK
Brio Ice Cream - 25K. RATIINGS IN IIHS HIGHEST POSSIBLE 6:30 AM 10 Miler FRONTTantalus CRASH PREVENTION TEST tba
Gunstock Trail Half Marathon and 5K.
Gunstock Ranch
www.gunstockhalfmarathon.blogspot
October 15
tba
2nd. H3 Triathlon
Ala Moana Beach Park
ww.racetothebaseh3t.com
Tri
October 16
tba
Splash and Dash Biathlon
MCBH, Kaneohe
www.mccshawaii.com/races
Run
October 23
5:00 AM
HMSA - 30K.
Kapiolani Park
www.808racehawaii.com
Run
November 13
5:30 AM
Mizuno Val Nolasco Half Marathon
Kapiolani Park
www.808racehawaii.com
Run
November 20
6:45 AM
Ka Iwi Coast Run and Walk, 4 miles
Sandy Beach
www.kaiwicoastrun.org
Run
November 27
7:00 AM
Silvia A. Martz 5k.
Kapiolani Park
www.mprrc.com
Run
May 7
8:00 AM
Na Holo Wahine 5K.
Keopuolani Park, Kahului
www.virr.com
Run
June 4
tba
Kahakuloa Half Marathon
Kahakuloa
www.runnersparadiseinc.com
Tri
June 11
7:00 AM
Maui Triathlon
Makena Beach
www.mauitriathlon.com
Swim
June 18
tba
Hapuna Rough Water Swim
Hapuna Beach
www.teamunify.com
Bike
Juni 25
tba
Cycle to the Sun
Paia to the top of Haleakala
www.cycletothesun.com
Run
July 16
tba
Iao Valley 10K.
Iao Valley
www.virr.com
Tri
August 20
various
XTERRA Adventure Fest
Fleming Beach
www.runnersparadiseinc.com
Run
September 10
5:00 AM
Hana Relays
Maui Airport to Hana
www.virr.com
Run
September 18
5:00 AM
Maui Marathon and various distances
Maui Mall
www.mauimarathonhawaii.com
Maui Events
Big Island Events Run
May 15
7:30 AM
Scholarship 5K. Run
Reed's Bay
www.bigislandroadrunners.org
Tri
June 4
6:50 AM
IRONMAN 70.3
Hapuna Beach
www.ironmanlive.com
Run
June 21
5:00 PM
King's Trail Solstice Run
OTEC Beach Park
melissalbraswell@gmail.com
Run
June 26
5:30 AM
Kona Marathon, Half, Quarter and 5K.
Waikoloa Beach Resort
www.konamarathon.com
Tri
July 10
7:00 AM
Hilo Triathlon
Hilo
www.hilotriathlon.org
Run
August 20
7:00 AM
Volcano Rain Forest Runs, 5K., 10K., Half, Keiki Runs
Cooper Center
www.volcanorainforestruns.com
Kauai, Molokai and Lanai Events Run
June 4
7:00 AM
Haéna to Hanalei, 8 miles
Ke´e Beach
www.hanaleicanoeclub.org
Tri
July 17
tba
Kauai Triathlon
tba
tba
Run
September 4
6:00 AM
Kauai Marathon
Poipu
www.thekauaimarathon.com
33 | HAWAIISPORTMAG.COM
To have your event listed in our calendar please email us at hawaiisportmag@gmail.com Weekly Happenings Biking on Oahu Day
Time
Event
Distance / Location
Information
Mon.
9:00 AM
Start the week off Right, Monday morning ride
Kahala Community Center
988-4633, www.hbl.org
Tues.
7:00 AM
Tantalus Tuesdays
Corner of Makiki Hts./St.
732-7227
Tues.
5:00 PM
Tuesday Throwdown, 18-20mph.
The Bikeshop Kailua
261-1553
Wed.
4:30 PM
IT&B Weekly Ride
IT&B, 569 Kapahulu Ave.
www.itbhawaii.com
Wed.
5:00 PM
Wednesday Beginner Ride, 15-16mph
The Bikeshop Kailua
261-1553
Thursday
8:30 AM
Thursday Morning Breakfast Ride to Kailua
Kahala Community Center
988-4633, www.hbl.org
Sat.
7:30 AM
IT&B Sunday Ride
IT&B, 569 Kapahulu Ave.
www.itbhawaii.com
Sun.
7:00 AM
BOCA Hawaii Road Ride - Distance varies, 60+ miles
BOCA Hawaii, inquire in advance
www.bocahawaii.com
Sun.
8:00 AM
IT&B Ride for Beginners - First Sunday of the month
KCC - White Church
www.itbhawaii.com
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.
6:00 PM
Lanikai Juice Wednesday Runs
Kailua Lanikai Juice
www.lanikaijuice.com
Wed.
6:00 PM
Lanikai Juice Wednesday Runs
Waikiki Shopping Plaza
www.lanikaijuice.com
Thur.
6:00 PM
Lanikai Juice Thursday Runs
Lanikai Juice in Kaka’ako
www.lanikaijuice.com
Sat.
8:30 AM
Honolulu Front Runners
Kapiolani Park
www.honolulufrontrunners.org
Sun.
7:30 AM
Honolulu Marathon Clinic - March to December
3833 Paki Ave. - Kapiolani Park
www.honolulumarathonclinic.org
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 tri
Tryfitness Women's Training
Women's Training - Bootcamp, Run, Bike, Swim
www.tryfitnesshawaii.com
tri
BOCA Hawaii Training Clinics
Swimming, Biking, Running, Triathlons
www.bocahawaii.com
tri
Brian Clarke School of Running
Running, Trail Running, Triathlons
www.bcendurancetrainings.com
run
Personal Best Training by Jonathan Lyau
Running
www.personalbesttraininghi.com
run
Yoga for the Long Run
Running and Yoga
www.longrunergy.com
run
Hawaii Running Lab
Running
www.hawaiirunninglab.com
swim
Swim Hawaii
Swim Technique with Jan Prins
www.swimhawaii.com
tri
Team Move
Overall Fitness
www.movehi.com
tri
Bootcamp Hawaii
Overall Fitness
www.bootcamp-hawaii.com
tri
SOHI Fitness
Bootcamp, Overall Fitness
www.sohifitness.com
tri
Camp Bennett
Multisport
www.campbennett.com
swim
University of Hawaii Masters
Masters Swim Club
www.uhmastersswimming.com
swim
Kailua Masters Swimming
Masters Swim Club
www.kailuamasters.org
swim
Peter Hursty's Roughwater Swim Clinic
Open water Swim training
pshursty@hotmail.com
swim
The Oahu Club Masters Swimming Group
Swimming and Overall Fitness
www.theoahuclub.com
tri
Marion Summerer Coaching
Triathlon Training
www.marionsummerer.com
tri
Pacific Fitness Design
Triathlon / Running
www.pacificfitnessdesign.com
tri
Triple Fit Training
Triathlon
www.triplefithawaii.com
tri
Team Jet
Triathlon / Running
www.teamjethawaii.com
TINMAN Triathlon
Kapiolani Park Honolulu, Hawaii Sunday July 24, 2016
Download entry form at www.tinmanhawaii.com or sign up online at www.active.com
How to Read Your Body TEXT BY IMAGE BY
Brian Clarke Brian Clarke
Part 2. Understanding Energy. In the first article in this series I talked about effort. Every time you do a workout you exert an effort. If you want that effort to improve your fitness it can’t be too hard or too easy, but just right. The question I left you with last time was: how do you know when a workout effort is just right? The answer: right effort depends on the amount of energy you experience during a workout. The more energy you have the harder you may run, but the less energy you have the easier you have to run to gain ability and avoid injury, illness, and exhaustion. Energy is a moving, but measureable, target. You can measure your energy during a run on the following scale: none, little, some, ample, and abundant (see the scale on the left in Figure 1). It’s common for energy to expand during a workout and contract at the end. That’s because—if a workout is long or fast enough—fatigue eventually sets in and reduces running energy. Fatigue is one of several metabolic forces that affect running energy in cycles (see the arrows in Figure 1). The basic workout-to-workout cycle has three phases: expansion during the workout (warm-up and 2nd wind), contraction immediately afterwards (energy withdrawal), and gradual 36 | HAWAIISPORTMAG.COM
expansion (recovery) before the next workout. During a race or workout, the cyclic ebb and flow of energy creates one of five discernable energy “patterns.” - Sluggish (no energy develops during the workout); - Tired (at most little energy develops during the workout); - Lazy (some energy develops after a long warm-up, but it runs out sooner than when you feel ready or eager); - Ready (ample energy develops—enough for a hard workout); - Eager (abundant energy develops—enough for a racing effort). It’s important to realize that energy isn’t within your power to control directly. In other words, you can’t summon lots of energy on demand. In order to improve your fitness, you have to go with the ebb and flow of energy as you find it or as you are able to control it indirectly with your efforts and with recovery from those efforts. Long-term improved fitness, therefore, depends on your ability to consistently coordinate your efforts with the five energy patterns. For example, if you want to do a “hard” (difficult and fatiguing) workout, you have to be ready-torun-hard when the hard workout is scheduled. Otherwise, if you try to run a hard workout when you are lazy or tired, you increase your risk of injury while decreasing your chances of gaining training fitness. Next time I will write about how to set up a hard-easy workout schedule to assist with the training process.
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 37 | HAWAIISPORTMAG.COM
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
Overhead Shoulder Injuries in the “Throwing Athlete” TEXT BY
Dr. Elizabeth M. Ignacio
IMAGE BY © Michael Mitchell/Shutterstock
Overhand throwing, such as in baseball, and repetitive overhead activities place extremely high stresses on the shoulder. Dr. Elizabeth M. Ignacio, Surgical Director at The Queen’s Center for Sports Medicine, explains the causes of the wide range of overuse injuries that can affect the “throwing athlete.” Who is at risk for overhead shoulder injuries? Although overhead shoulder injuries most commonly occur in baseball pitchers, they are not the only “throwing athlete” that can be affected. These injuries can also be seen in any athlete who participates in sports that require repetitive overhand motions, such as volleyball, tennis, water polo, swimming, and some track and field events. What causes overhead shoulder injuries? Shoulder injuries are caused by repetitive overhead activities, which place stresses specifically to the anatomy that keeps the shoulder stable. When one structure — such as the ligament system — becomes weakened due to repetitive stresses, other structures must handle the overload. As a result, a wide range of shoulder injuries can occur in the throwing athlete. The rotator cuff and labrum are the shoulder structures most vulnerable to throwing injuries. Is there a specific movement that places more stress on the shoulder than others? Of the five phases that make up the pitching motion, the late cocking and follow-through phases place the greatest forces on the shoulder. Similar movements also occur in volleyball, swimming, and other activities. Late-cocking phase: In order to generate maximum pitch speed, the thrower must bring the arm and hand up and behind the body during the late cocking phase. This arm position of extreme external rotation helps the thrower put speed on the ball; however, it also forces the head of the humerus (upper arm bone) forward, which places significant stress on the ligaments in the front of the shoulder. Over time, the ligaments loosen, resulting in greater external rotation and greater pitching speed, but less shoulder stability. Follow-through phase: During acceleration, the arm rapidly rotates internally. Once the ball is released, follow-through begins and the ligaments and rotator cuff tendons at the back of the shoulder must handle significant stresses to decelerate the arm and control the humeral head (the head of the upper arm bone that fits into the rounded socket of your shoulder blade). What can be done to treat overhead shoulder injuries? Activity modification Ice Anti-inflammatory medication Physical therapy Change of position or sport Cortisone injection Rehabilitation What can be done to prevent overhead shoulder injuries? Proper conditioning, technique, and recovery time can help to prevent throwing injuries. Throwers should strive to maintain good shoulder function with proper stretches and upper back and torso core strengthening. In the case of younger athletes, pitching guidelines regarding number of pitches per game and week, as well as type of pitches thrown, have been developed to protect children from injury. Left untreated, injuries in the shoulder can become complicated conditions. If you know an athlete who may be at risk for overhead shoulder injuries, refer them to The Queen’s Center for Sports Medicine, which provides comprehensive care for the treatment and prevention of injuries in athletes and active people of all ages. For more information, or to schedule an appointment, call 691-4449 or go to: queensmedicalcenter.org/sports-medicine. Source: Reproduced in part from the American Academy of Orthopedic Surgeons, OrthoInfo.org
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The GED TEXT BY IMAGE BY
Brad Yates Brad Yates archive
GED is a program for learning how to be Grateful, Excited and Devoted in the face of a challenge. Note: The HiLevel GED is a magical combination of power and grace, flow and serenity. Just follow the process that allows you to embrace the moment and all of the blessings it has to offer. EXECUTION The confidence to know that you have the energy you need to complete each movement with the proper form and the desired level of intensity in practice, competition (when it counts) and recover from your efforts. The following coaching points will help if you face doubt or fear in having what “it” takes, lack of clarity for the “why”, and/or the inability to manage the discomfort and focus/feel your way to the finish. Coaching Point #1 Breathe Plenty Performance breathing provides the oxygen to the brain and the muscles needed for your best effort. The inhale and exhale must be coordinated to provide the power and accuracy needed to perform the skills involved in the endeavor. The inhale should be linked with the action that prepares the body for the movement and the exhale completes the movement with just the right amount of intensity. The added challenge to breathe properly in endurance events is to establish a pattern of movement that provides time to breathe and deliver nutrition to the brain, muscles, joints and the rest of the body. In this way the athlete has time to evaluate and adjust his mind, body and spirit to match the needs of the event or the team or both. Coaching Point #2 Cultivate Gratitude To be clear of the “why”, you must go deeper into the intention for your actions. Do you want to give your best effort because it’s the right thing to do, feels good or will let you win. To be safe and secure in your efforts, you must make sure your “why” is strong enough to match up with the challenge. In short, are you working hard for the right reasons. The right reasons equate to being in line with your integrity, reflecting the purity of your desire to give your best effort. The right reasons also goes hand in hand with being able to focus on the process: being settled down in the moment, enjoying the effort and appreciating the opportunity to give your best effort. Coaching Point #3 Cultivate Excitement To execute under pressure your movement must be crisp and deliberate. Ideally you will set the tone with a short and forceful inhale (25–30% of normal). Fire your core. Pause for the action to begin. And, at just the right moment exhale and begin the movement and breathe through to completion. In this sense, excitement is the feeling associated with being able to see and feel the perfect execution of a task that is really important to you and your team.
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Coaching Point #4 Cultivate Devotion Your performance must be anchored in the feelings that guide and direct your movement to produce the best possible results. This level of effort must become the standard that allows you to work hard, follow the plan and enjoy/find value from the work. David Nardone, 40 is devoted. He has a desk job, married with 2 young children. He works really hard and follows a very arduous and detailed plan. He competes in a steady schedule of running races and cycle road workouts. Up at the crack of dawn, he trains six days a week: early, at lunch and sometimes in the evening, with a 10–13 mile run on Sunday. He also trains with weights 2–3 times a week. He maintains an incredible level of fitness. His pulse rate ranges from a low of 41 and to a high of 196 when he pushes it. David is extremely competitive because as he says, “I practice my skills more often and at a higher level of intensity.” In short, he is devoted and he out works the competition! Execution The keys to executing a skill at your best under pressure: Establish the “mind–set” to push through any and all resistance and perform quality repetitions with just the right amount of intensity in practice and in games. Master the breathing patterns that allow you to be present, up for the challenge and focus on the feelings critical to proper form as you complete the movement with power and accuracy. Learn to battle with any and all distractions: To be grateful for the opportunity to embrace challenges. To make needed adjustments to the red–flags that signal negative emotions. Have fun/find the value your efforts and respect and appreciate the competition no matter... win/lose or draw. Execution In Review To execute on a consistent basis and reap the rewards you have to want it! David Nardone wants it. “I want to stay ahead of my shadow. I want to be the very best I can be and bring this focus and strength through to my family and business. I like feeling strong at the beginning of the day/race and feeling strong at the end. I gain peace from my strength. I love when the work becomes the reward and I experience the flow in my workouts and races.” Coach Execution: Master Coach and Teacher Scott Rigg, presented the process for teaching the Pause in the last issue. The process works here as well. “Demo the skill in its entirety, from start to finish. Identify each part with key words (up to 3 or 4). The learner performs the skill in repetition with feedback given on one specific part only using key words. Demo the skill again and identify the next part. Repeat process.” That’s HiLevel
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Bike the Vote Have you registered?
TEXT BY IMAGE BY
HBL / Malia K. Harunaga Malia K. Harunaga
In recent years walking and biking advocates have been able to show up in large numbers to support the Complete Streets Ordinance and get bike lanes on King Street, Waialae Avenue, Diamond Head, Kamehameha IV Road, 10th Avenue, and soon Beretania Street. But it also was necessary to have strong elected officials who knew that a safe, healthy, globally sustainable future must include safe places to walk and bike, and were willing to support those changes, in the face of fierce opposition. Do you vote? Do you ask your family and friends to support candidates with strong future vision? The world we envision will become reality only if you do. Our next primary election is August 13, 2016. You must be registered to vote by July 14, 2016. Register to vote now http://elections.hawaii.gov/ Bike the Vote!
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CycloFemme Let’s celebrate women riding bicycles! This Mother’s Day, let’s celebrate not only our mothers and special women in our lives, but all women, and especially those who bike! CycloFemme is a “sociallydriven grass-roots celebration of women on bikes.” It takes place internationally on Mother's Day and is designed to be a day, which "unites riders, regardless of gender, age, ethnicity or bicycle preference to share in the joy of cycling." Last year, there were 280 CycloFemme rides listed all over the world in places like Springfield, Virginia to Tallinn, Estonia! The Hawaii Bicycling League (HBL) hosted the 2015 local CycloFemme event, which incorporated three different rides, with enough refreshments and snacks to keep everyone happy. HBL even brought out their fleet of recumbent trikes for people to take a spin on to promote their free senior cycling program. This year CycloFemme will be held on May 8th (Sunday) at Kapiolani Park, starting at 8am and going till around noon. Bring the whole family! There will be three no-drop rides of different lengths for every level of rider (a beginner ride going around the park, an intermediate one around Diamond Head, and an advanced ride to Hawaii Kai and back). Got a beach cruiser? Bring it! Got a tandem? Bring it! Any bike and all bikes (and trikes) are welcome to ride with us as we take part of the celebration of cycling (and also rejoice at all our awesome local women cyclists)! Date: May 8th, 2016 Time: 8am-12pm Where: Kapiolani Park (Picnic area 27/28, across from the Diamond Head Tennis Center on Paki Ave.) Who: Anyone and everyone! More info: www.HBL.org/Cyclofemme
Believe
TEXT BY
PHOTO BY
Tim Marr
Rick Keene
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Confidence, the mental game of Endurance sport! This topic is rarely talked about but it has such an incredible impact on an athletes performance. Over the years I have seen amazing athletes in training not be able to perform on race day purely off of a lack of confidence and belief in themselves. On the other side of that I have seen average athletes over perform from such a strong belief in their ability. Personally from a young age I had a strong belief in my ability as an athlete and I had an ability to overcome the doubts that could have plagued my mind on race day. I used to believe that I was born with more ability than everyone else prior to a race, that my competitors just couldn’t race me because I had something in me that they didn’t. This idea in my head helped me push harder and achieve things that may have been above my pay grade, but this tactic was my way of believing in myself. This helped me have success in my first half Ironman, my first Ironman, my first ITU Long Distance race. When I was entering an unknown distance I believed that I would perform and that the fact that I hadn’t ever gone that distance had nothing to do with how I would perform on race day. That my ability would overcome my inexperience.
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I was also very lucky to be able to train, travel, and raced with you for years and I have never seen you race with the best Triathletes in the world and a few perform at this level. But the following year he did of the best ever. I always enjoyed being able to read it, Pete became the World Champion, Pete won the there confidence levels and how they overcame Kona Ironman. My friend that I shared hotel rooms whatever obstacle was in their way. One athlete that with, my friend that laid dry wall in the offseason to I always refer to in the idea of Belief is Pete Jacobs. help pay for his travel to races. Pete Jacobs all those Over the years I got to know Pete from the Profesyears believed he could win and in 2012 he became sional Triathlon circuit. I remember being at races the world champion. I always joked that I wanted to and in the Press Conference or video interviews make a shirt that said “Pete Believes.” In that race prior to the race hearing Pete say, “I’m the best the great Chris Mccormack, Craig Alexander, Seathlete here, there is no doubt that I should win on bastian Kienle, all got beat by someone who truly Sunday.” Pete was saying some of these things years believed in his ability. before he ever had a big result. I used to think he was crazy, how could he say that when there were So, I learned a huge lesson in life from these expeWorld Champions at those races. Not only would he riences. That lesson is that you have to truly believe say that before these big races but on race day he in yourself, we are all capable of so much in sport would get smoked!! I have seen him walk in Ironand in life. If you have a goal go after it and don’t mans after saying he was going to win, he would stop no matter how down you might get because finish 100th. But what always impressed me is that one day you will make it a reality, but only if you he never let the bad performance bother him, he push hard enough and if you brush off your failures would say the same thing at the very next race. He and always look up towards that goal. Dream and wasn’t the best Swimmer, biker, or runner, he is a Believe!! great athlete but I never would say he’s better than Stay Hungry the other 60 guys on that start line. But he BELIEVED that he was great, he BELIEVED he could win and he always knew that his day would come. Some of us would joke about it behind his back that of course he thought he was going to win, of course he was talking again. But one day it all clicked he started racing amazingly, he took 7th Starting in May‐June: in Kona one year and we all couldn’t believe it, then ⦁ Summer Swim Training. June 6 to Sept 4. Intermediate and Advanced he took 2nd the followSwimmers. ing year! Even I said that ⦁ Summer Jogger Training. April 11 to July 30. Runners, Joggers, & was the performance of Walkers. Beginners welcome. his life there is no way he ⦁ Oahu Trail Training. April 11 to July 2. Runners, Joggers, & Walkers. can do that again. But his Beginners welcome. confidence grew, he even ⦁ Island Triathlon Training. April 19 to July 24. Beginners and told me after the race that Intermediates welcome. he was disappointed with
BC Endurance Training Programs
2nd and that there was next year. I though what the hell are you talking about you got second in the World Champs I’ve 46 | HAWAIISPORTMAG.COM
To be on the mailing list for any of our excellent trainings, And to take advantage of our 3‐free‐workouts offer, Go to the sign‐up page on our Website:
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Hawai‘i
Volcano Rain Forest Runs
August 20, 2016
Half Marathon • 10K • 5K
Celebrating Hawai‘i Volcanoes National Park Centennial 2016 ase ncre I e e F 16 1, 20 e n u J
Completion event for the 2016 Big Island Half Marathon Triple Crown Series
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photo: Elind Durand
Three Honolulu Runners teams demonstrate their Aloha Spirit and unity at the 2016 Honolulu Rainbow Ekiden at Kapiolani Park.
A CELEBRATION OF MY HERITAGE written by Maria Toribio | edit & layout by Melissa Pampulov As all of the relay participants and teams gather for the fourth annual Honolulu Rainbow Ekiden at Kapiolani Park, you can see, hear and feel the excitement all around you. This fun, relay-style race consists of individuals and teams of three to five runners, taking over a sash (ribbon lei) to the next teammate as each member completes a 5km (3.1 miles) lap. This is my second year as a team member of the Honolulu Runners. Unlike other local races, this race is very special to me because it allows me to honor my Japanese heritage through running. My mother, Ritsuko, took great pride in teaching me about our Japanese language, etiquette and culture. It brings me so much joy to participate in an event that culminates all that I have learned and cherish. The original concept of the Ekiden originated in Japan in the early 20th Century as a way of communication and transportation between towns along the famous Tōkaidō road. As written in Japanese, the word ‘Ekiden’ combines the characters for ‘station’ (駅) and ‘transmit’ (伝). In the race, each runner on a team runs the distance from one ‘station’ to the next, and then hands off a cloth sash, or tasuki, to the next runner.
This significant part of Japan’s history has spanned oceans and has now rooted itself here on the shores of Oahu. To this day, the Ekiden relay race has embodied and upheld Japan’s unique culture and spirit by celebrating individual perseverance and identity within a group. My excitement grows as I listen to the Japanese entertainers and emcees as they kick off the event from the colorfully decorated stage and the high-energy music stirs the audience to participate. There is definitely a fun side that comes out in all participants — another quality I appreciate about my culture. Looking around, it is easy to designate the teams by what they are wearing, from coordinated logo shirts to hula skirts! The relay begins and as I wait my turn on the side, I am caught up in the energy and excitement. Each team and their members, strives to run at their best pace on the 5km course from Kapiolani Park, Diamond Head lookout and back. I find myself cheering loudly, ‘Ganbatette!’ (Japanese for ‘Do your best!’) for both my team and other teams, whether I know them or not! When my turn comes around, I make my way through a waiting area for my teammate, Satomi, to return with the sash to pass to me so that I can begin. The course is windy and hot and i greatly appreciate the cheering and clapping by the other participants, spectators and volunteers. 48 | HAWAIISPORTMAG.COM
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As the fifth and last team runner finishes, the emcee announces (first in Japanese then in English) that the awards ceremony will begin shortly. The awards given out reflect the admiral qualities of Japanese culture. First place for both male and female teams are ehthusiastically announced and awarded. Next, awards are given to teams that show spirit through best costumes. There is also an ‘Ohana award for family participation. Even though the Ekiden has changed or maybe even evolved from when the concept was created, it still embodies all of the things that are important in Japanese history. As the Honolulu Rainbow Ekiden comes to an end, I feel a very strong sense of pride and accomplishment with my fellow runners. Today, everyone did their best, persevered individually and with their teammates. We all came together from within our island and beyond our shores as both novice and experienced runners, sharing in the delight, camaraderie and some friendly competition. History was made, thousands of miles away from the birthplace of the Ekiden. Until next year! Matta Ne!
photo: R
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DO YOU WANT TO PARTICIPATE IN AN EKIDEN RACE? 2016 HONOLULU EKIDEN & MUSIC Sunday, May 22, 2016 @ 5:30AM 26.2-MILE TEAM RELAY RACE For more information & to sign up: 49 | HAWAIISPORTMAG.COM www.hnlekiden.org
jimura
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photo: K
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Roughwater Swim
TEXT BY
Photo
Kaia Hedlund
WRS Archive
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Get ready for a Labor Day Tradition on September 5, the 47th Annual Waikiki Roughwater Swim. The Waikiki Roughwater Swim is one of the most beautiful, competitive and just plain fun swims in the world. Started on October 11, 1970 by members of the Waikiki Swim Club the “Roughwater” is now organized by the Waikiki Roughwater Swim Inc.. The iconic point-to-point ocean swim was the inspiration for the swim leg of the Hawaiian Ironman triathlon and the Looong Distance Rough H2O Swim or Double Roughwater. Training groups, Age Group and Masters Swim Teams, the North Shore Swim Series and the Duke Fest as well as free open water swimming clinics will help you and the family get ready for a great swim. Many of Hawaii’s keiki swim their first “Roughwater” under the watchful tutelage of mom, dad or the grandparents and continue to swim every year until they are able to swim with their keiki. The sport of open water swimming has grown exponentially in recent years in Hawaii and around the world and many of the greatest have experienced the Waikiki Roughwater Swim. Olympic gold medalists in their prime have swam this race but only triple gold medalist and world record holder 1976 Olympian Jim Montgomery ever won the race. Kaili Chun won a record seven times and Nadine Takai won the women’s crown four times. Some of Hawaii’s best swimming coaches, John Flanagan and Joe Liliekis are two time champions and Australia’s Luana Rowe held the title from 2008 - 2011 until it was taken from her by Becca Mann, the youngest person to swim the Maui Channel solo at the age of 10. Mann returned to win the women’s title again in 2014. Named one of the World’s top 100 and America’s top 50 open water swims this year’s Waikiki Roughwater Swim is on the “bucket list” for swimmers from around the world. Custom swim suits by Hard Core Swim are available to commemorate the occasion. Every swimmer will receive a t-shirt or tank with their entry as well as a brightly colored Hard Core swim cap which will be required for all swimmers. Your fashion and beauty needs are all taken care of. The fin division will be back again this year by popular demand. Swimmers can wear fins of any shape or size and take a leisurely fish and honu sighting tour or crank it up and see how fast they can go. Free Clinics are available and coached by some of Hawaii’s most knowledgeable open water coaches including the Oahu Club’s Masters Coach Joe Liliekis. The first clinic will be on July 24 at the start line at Kaimana Beach and the second clinic will be held on August 14 from 8-9 am at the finish line at Duke Kahanamoku Beach. Get some insider tips on training, technique and course secrets. Swimmers are encouraged to enter now online at www.waikikiroughwaterswim.com where a significant discount is available prior to August 15. Entries will be taken in person on Sunday September 4 at Sports Authority on Ward Avenue or on race day. Train hard, have fun and enjoy the beauty of Hawaii’s ocean and we will see you on Labor Day!
2016 DUKE’S WAIKIKI OCEAN MILE SWIM Celebrate the Life & Legacy of Duke at the Duke’s OceanFest 2016
DATE & TIME: Saturday, August 27th, 9:00 AM Start. Check-in between 7:30 AM and 8:30 AM. WHERE: Duke’s Canoe Club on Waikiki Beach. COURSE: Triangular course. Swim out the channel, around two outside buoys, and return to the beach. Length – approximately 1 mile. TIMING: All entrants will be supplied with an ankle band with a timing chip, provided by Timeline. AGE GROUPS: Men and Women: 9 and Under, 10-12, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49 50-54, 55-59, 60-64, 65-69, 70-74, 75 – 79, 80 and Over ENTRY FEE/DEADLINE: $35 PER SWIMMER, postmarked USPS by August 15, 2016. Online Entry by August 25, 2016. Late entries and Beach entries will be accepted for $40 per swimmer.
Release, waiver of Liability, Assumption of Risk I, the undersigned participant, intending to be legally bound, hereby certify that I am physically fit and have not been otherwise informed by a physician. I acknowledge that I am aware of all the risks inherent in open-ocean water swimming, including possible permanent injury, disability or death, and agree to assume all these risks.
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Checks payable to: DUKE’S OCEANFEST Mail entry fee and application to: Timeline P.O. Box 25566 Honolulu, HI 96825 AWARDS: Commemorative Awards will be given to First Place in each age group and Gift Certificates presented to 1st, 2nd, and 3rd place finishers in each age group. All finishers will receive refreshments and 2016 Duke’s Ocean Mile Swim shirt. Awards ceremony at Duke’s Waikiki following the race. FOR MORE INFORMATION: Brent Imonen – Event Director Email: brent@dukesoceanfest.com View your registration at: TimelineHawaii.com Online Entry: www.Active.com Online mail in applications: www.dukesoceanfest.com
As a condition of my participation in this open water swim event, I hereby wave any and all rights for Injury, Loss or Damages, including all claims for Injury, Loss or Damages caused by negligence, active or passive, of the following: Outrigger Duke Kahanamoku Foundation, ODKF Support Inc, Duke’s Waikiki Partnership LLC, Aloha Surf Lifesaving, Hawaii Tourism Association, City and County of Honolulu, State of Hawaii, all Duke’s OceanFest sponsors as well as members, administrators, officials and officers of above mentioned parties.
Emily Sores: At what age did you start playing tennis? I started playing tennis when I was 7 years old. Describe a situation where you had to be a leader. Recently, I chaired a Powder Puff Girls Football event at our school. It was the first time our school had this event. It involved lots of communicating with the coaches and volunteers, securing the concession, and planning out the schedule of the whole event. It turned out to be a success. What are your aspirations in tennis? College play, or more? I plan to play tennis in college for a Division 1 school. Who is your tennis role model? My tennis role model is Serena Williams
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Phuc Huynh At what age did you start playing tennis? I started playing tennis at age eight and I loved the game ever since. What are your aspirations in tennis? College play, or more? My aspiration for tennis is to be able to play Division 1 college tennis, and eventually, try and turn pro when I graduate. This is important because this proves to myself that with hard work anything is possible. I would also like to give back to my section, and other people for providing me such an opportunity to meet and compete with the nation’s best players. Most importantly it is to share my knowledge of the game to younger kids and help them develop and love the game of tennis. Who is your tennis role model? My favorite tennis role model has to be Rafael Nadal. He is a leader in his own way, and I try my best to be like him. It’s amazing how much respect he has for himself, his opponent, and fans. Even though he has many unique superstitions, you would never see Nadal throwing his racket out of frustration. Not only that, he 53 | HAWAIISPORTMAG.COM
always tries his very best no matter what the situation is like. Even if he’s up 5-0 in the second set or down three match point he will always run after every ball and just tries his very best to make his opponent play another one. Nadal is a true leader with so many fans looking up to him, and he is one of the greatest champions to play the game of tennis. Tennis Calendar: US Open Playoff Series- June Triple Crown (3 tournaments) - June to August Women’s and Mixed Night Doubles - November Annual Awards Banquet (Hall of Fame)- November ITF Juniors- TBA USTA National Selection Tournament -TBA Various Junior Section Championships- Year Round Various Adult Section Championships- Year Round Look out for more tennis and other sports in the next issue of Hawaii Sport. Both photos courtesy of USTA, Hawaii Pacific
Increase Cadence
TEXT BY
IMAGE BY
Patrick Sullivan, SPT at Jaco Rehabilitation
Marissa Maaske
Do you frequently get neck and shoulder discomfort or low back pain midway during your runs? While there are many factors leading to shoulder and low back injuries, changing your breathing mechanics may be the solution to your pain. Anatomy and Biomechanics The primary muscle used for breathing is your diaphragm. The diaphragm is a dome shaped sheet of muscle that attaches from ribs, sternum, and inserts to lower spine. It also acts as one of the “core stabilizers� of your body, along with transversus abdominis, pelvic floor, and multifidi musculatures. During inspiration, the diaphragm contracts and flattens inferiorly towards the pelvis, creating more space for the lung to receive oxygen. With expiration, the diaphragm relaxes and resets back into the dome shape. When this is accomplished, a type of breathing termed diaphragmatic or stomach breathing is performed. With fatigue during long runs and feeling out of breath, instead of the diaphragm being the primary muscle for inspiration, some athletes will start recruiting shoulder and upper back musculatures as primary muscles for inspirations, termed chest breathing. This can be spotted easily with runners shrugging their shoulders while running or repetitive paddling. Due to over recruitment of these secondary breathing muscles (i.e. upper trapezius, levator scapulae, scalenes), chest breathers often present with neck/shoulder discomfort. Fatigue of the diaphragm can also lead to low back pain as it is one of the primary core muscles. Remember that the diaphragm attaches to the spine, and keeps your trunk stable during your run. While chest breathing may be the only solution to keep yourself from running more distances, if the diaphragm cannot meet the demands of your run, it can lead to discomfort in your neck, shoulder, and low back musculatures. The solution: To practice diaphragmatic or stomach breathing, simply place one hand on your stomach, the other on your chest. As you go through inspiration, focus on filling air from your stomach and less from your chest. Notice and appreciate how the chest and stomach expands. You should feel the stomach move more than your chest.
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While implementing stomach breathing with your run, also consider breathing pattern. Runners often run with 2:2 pattern-- inhale for 2 foot strikes to exhale for two foot strikes. This results with exhalation on the same side every time, and lead to one-sided low back pain. Running on Air by Budd Coates suggests 3:2 or 2:1 breathing pattern may be better. He reports spending longer time on inhalation than exhalation will keep the diaphragm in a contracted position longer, which keeps the trunk more stable. In addition, 3:2 or 2:1 pattern will shift the point of exhalation alternately from left to right or from right to left, from one side of the body to the other. This will evenly distribute the impact and stress that the body takes while the diaphragm is relaxed.
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Local Legends Norman K. Tamanaha TEXT BY IMAGE BY
Glen Marumoto Marumoto
With the coming of summer, it’s time to dust off the shoes and start training for the December Honolulu marathon. It also signals the start of the marathon readiness series. The first race of the series is the Tamanaha 15k. By now, most local runners just say the Tamanaha like it’s just another race. Have you ever wondered if there was a person behind the race? And what that person did to have a race named after them? If you are one of those curious types, then read on. Unlike most stories, let’s start at the end first, with the obituary of Norman K. Tamanaha. His obituary, in the Thursday, October 25, 1977 Honolulu Advertiser (back when there were more than one newspaper in this city) read like this: “Tamanaha – Norman Katsu Tamanaha, 70 of 45-641 Nawahine Loop, Kaneohe, died Sunday. A former of coach of St Louis High School’s track team, he was born in Makaweli, Kauai.” The remainder lists memorial, burial, and survivor information. Oddly, the days following this announcement had no further reference to Norman Tamanaha. Taking you back to the year 1977, the important news stories were the passing of Elvis Presley in August and Bing Crosby the week before. Also, in the news, was the corruption trial of the Honolulu mayor, Frank Fasi. In his book, Hawai’I Sports: History, Facts, and Statistics, Dan Cisco calls Tamanaha, Hawaii’s Father of Running. According to Cisco, Tamanaha moved from Kauai in his senior year of high school, graduated from McKinley High and was the Hawaiian AAU 10 mile champion in 1946 at the age of 39. According to Hawaii History. org, Norman won the first Honolulu Marathon in 1943. Norman was the first from Hawaii, along with Feliciano Castilliano, to finish the 1947 Boston Marathon, at the age of 40. He ran five more Boston Marathons. His best finish was in 1952 at age 45 where his 2:51:55 netted him fifth place. His PR was the following year, a 2:38:36 for a tenth place finish (typical, you get better but so does everyone else.) Also, in 1953, Tamanaha won the first annual Hawaiian AAU Marathon, which had a total of 5 runners! The Hawaiian AAU Marathon would become
the oldest marathon west of the Mississippi (the top five oldest in the country behind Boston, Yonkers, and Pikes Peak) when Norman Tamanaha convinced the Valley Isle Road Runners to host the event on Maui in 1971, where it’s been held ever since. How Norman got involved in running can’t be determined from historical research. However, based on the 1930 and 1940 census, he started from rather humble beginnings. The 1930 census lists his occupation as a laborer making fiber box containers. The 1940 census shows him as married with one daughter and lists his occupation as a carpenter’s assistant making $400 a month! The news clippings from Tamanaha’s time while competing in Boston Marathon shows his wide ranging accomplishments. Tamanaha competed in Boston Marathons in an attempt to secure a place on the U.S. Olympic team. During this time, Boston Marathons were being won by foreign competitors. Many papers speculated if an American would ever win that marathon and list the possible contenders. In those articles, Norman Tamanaha’s name came up as a possible American candidate to win the Boston Marathon! Finally, age caught up with Norman. He announced his retirement from running in 1956 after placing 25th in his last Boston Marathon at the age of 49. However, he wasn’t done with contributing to the running scene in Hawaii. According to the Honolulu Record, the following year at the Hawaiian Marathon, Norman was the “referee.” At this particular event, his record at the event was broken by two seconds. The newspaper says Norman was not impressed and was considering coming out of retirement to take back the record. “The Grand Old Man of Hawaii’s foot-runners sounded Sunday as though he figures he has another race or two left in him.” As Cisco notes in his book, Tamanaha held every Hawaiian distance record from 2 miles to the marathon during his running career. He was also the founder of the Mid-Pacific Road Runners Club and the Hawaii Masters Track Club. Which brings us back to the start of this article. Who was Norman Tamanaha and what did he do? I would hope after reading his history you would agree Norman Tamanaha was indeed Hawaii’s Father of Running and probably among the greatest athlete to ever come out of the state. And that this article closes the loop on his life and serves as a memoriam to a great runner.
Hawaii’s Father of Running
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25 DYNAMIC D’S TO SUCCESS
TEXT BY
Image
Mike Tymn
Private photo
Mike Tymn is the only Hawaii resident to run a sub-2:30 marathon after the age of 40, and also the first male winner of the Norman Tamanaha 15k. He is the author of “Running on Third Wind,” available at Amazon.com
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During some 65 years of running, writing about running, and coaching, I collected and indexed 103 qualities, characteristics, and traits said by various coaches and athletes to be necessary for success in sports. They range in the alphabet from aggressiveness to zest. Many of them are synonyms or near synonyms for others on the list and I have been able to narrow them down under 25 D’s. This list can serve as a checklist for those pursuing running, swimming, biking, triathlon or other goals. 1. DEFINE: First of all, define exactly what you hope to achieve. What will it take for you to say you have succeeded? If your goal has to do with the marathon, for example, is there a specific time you need to run to consider yourself successful or is it a matter of just finishing? 2. DESTINY: Now that you’ve defined it, ask yourself if you’ve really got what it takes to do it. Maybe you were destined to be a golfer, a tennis player, or a stamp-collector rather than a runner or triathlete. Maybe you’re too big, too small, too young, too old, or too busy with other things to carry it out. You have to be realistic and honest with yourself. 3. DESIRE: Are you really hungry for it? Do you wake up thinking about it and go to bed with it still on your mind? 4. DETERMINATION: Wanting it is one thing; being prepared to make all the necessary sacrifices is something else. Are you really determined? 5. DEDICATION: Are you prepared to make adjustments in your lifestyle and eliminate as many conflicts as possible? (Try not to make “divorce” one of the D’s.) 6. DECISION: Having the desire and determination is one thing; making up your mind to go for it is something else. This is the step at which you make the commitment. 7. DREAM: Psychologists say that people who realize their goals first visualized the end result. That is, they see themselves in the position they are striving for or doing whatever it is they want to do. You should visualize yourself in perfect rhythm and harmony. You should constantly summon this vision and try to make your movements fit the picture. 8. DESIGN: Before you really get into it, you’ve got to have a plan. Map out the course to your goal. Work out a program. 9. DIVISION: Once you’ve defined your goals and established your basic course of action, it’s important to set some intermediate goals so you don’t lose interest or momentum while pursuing the ultimate goal. 10. DISCIPLINE: You must be prepared to exercise self-control in ways that correct, mold, or strengthen your habits. 11. DARE: Be willing to take necessary risks. Be bold and have the courage to overcome the dangers that lurk in your path. No gall, no glory. 12. DEFY: Be prepared to stand up to those who try to obstruct your progress. 13. DILIGENCE: While assuming risks is a necessary part of achievement, wanton disregard for one’s health, safety, or well-being is not. You must find the fine line between recklessness and superfluous caution. 14. DEVELOPMENT: This means long, arduous training. All of the other D’s mean nothing unless you put in the work and have patience. 15. DRIVE: Pursue the goal with vigor, spirit, and intensity. You can’t do the work in a plodding manner and hope to succeed. 16. DEPTH: There are times when you must dig deep into your reserves and hurt a little. This gives us what former University of Oregon coach Bill Dellinger calls “callousing” to the demands of strenuous competition. 17. DISTANCE: This is the quantity aspect of the training. It means many hours and many miles. 18. DASH: Quality is the other side of the coin. Does your training program have enough quality built into it? 19. DISTRIBUTE: This is the pacing aspect. You must be prepared to distribute your energy and effort in an effective manner – not only in the workout itself, but throughout the week, the month, the year.
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20. DIET: You don’t run a high-powered engine on low-grade gasoline. You must work out a dietary plan to be sure you get the right nutrition and proper amount of calories? 21: DWELL: This is the “D” that substitutes for concentration or focus. You need to keep your focus on the goal and not stray from the straight and narrow path. 22. DOCUMENT: Keep a diary or record of your progress so that you can go back and check on what has worked and what hasn’t. 23. DISCERN: Study your log. Learn from it. Make changes in your program based on what has worked and what hasn’t. 24. DELIGHT: Drudgery is not one of the D’s. Although it is going to be a lot of hard work and involve a lot of discomfort and convenience, will you be able to take pleasure in the pursuit, savoring those moments of complete release that follow a hard workout? 25. DIVINE: You can interpret this one in your own way, but many successful athletes believe in incorporating a spiritual component into the pursuit. It is important to understand that maximizing one’s potential in sport can be a very selfish endeavor and we need to reserve enough time and energy to “give unto others.” A couple of final D’s: Don’t Delay and Deliver.
Norman K. Tamanaha Winners Through the Years Women 1978 Debbie Anderson 58:57 1979 Cindy Haney 57:22 1980 Elizabeth Lamberg 58:24 1981 Tina Heilbron 58:39 1982 Cindy Dalrymple 55:25 1983 Karen Curtis 55:36 1984 Adrienne Johnson 56:30 1985 Patsy Vasquez 56:25 1986 Rachel Portner 55:36 1987 Rita Denniston 55:00 1988 Jeannie Urness 57:24 1989 Jeannie Urness 56:33 1990 Cheryl Brady 55:18 1991 Darlene Mota 57:17 1992 Darlene Mota 54:40 1993 Darlene Mota 56:30 1994 Darlene Mota 55:07 1995 Jeannie Wokasch 57:17 1996 Jeannie Wokasch 57:57 1997 Rachel Graybill 57:17 1998 Alethea Rebman 61:24 1999 Jeannie Wokasch 59:57 2000 Heather Jorris 57:44 2001 Nina Christensen 57:51 2002 Heather Ardoin 63:54 2003 Sayuri Kusutani 55:29 2004 Sayuri Kusutani 55:24 (2nd overall) 2005 Sayuri Kusutani 57:53 2006 Sayuri Kusutani 59:43 2007 Sayuri Kusutani 58:58 2008 Cynthia Anderson 57:24 2009 Rachel Ross 63:08 2010 Mariane Marr 63:39 2011 Rachel Ross 60:41 2012 Jane Hewett 62:22 2013 Polina Carlson 60:00 2014 Kathleen O´Neill 60:22 2015 Caitlin Keen 59:47
Men 1978 Mike Tymn 50:59 1979 Jim Press 49:05 1980 Stein Rafto 48:24 1981 Stein Rafto 48:31 1982 Jon Cross 47:25 1983 Farley Simon 46:50 1984 Duncan MacDonald 46:57 1985 Duncan MacDonald 46:16 Record 1986 Chip Pierce 47:18 1987 Steve Littleton 47:51 1988 Steve Littleton 49:40 1989 Mark Green 48:56 1990 Steve Littleton 49:03 1991 Jon Lyau 49:58 1992 Farley Simon 48:21 1993 Jon Lyau 49:20 1994 Jim Tuson 49:00 1995 Jon Lyau 50:20 1996 John Smith 52:23 1997 Tesfaye Bekele 47:00 1998 Jon Lyau 49:40 1999 Christian Friis 49:57 2000 Christian Friis 49:09 2001 Christian Friis 50:08 2002 Andy Harris 53:23 2003 Bob Dickie 48:39 2004 Bob Dickie 50:25 2005 Antonio Eppolito 54:03 2006 Jon Lyau 53:27 2007 Todd Iacovelli 51:42 2008 Daniel Molnar 52:37 2009 Todd Iacovelli 49:59 2010 Todd Iacovelli 52:54 2011 Keith Matiskella 51:25 2012 Ben Mangrum 51:57 2013 Nate Carlson 53:17 2014 Hidemasa Goya 55:11 2015 Kahalau Kane 57:57
Next Tamanaha Race, which is also the first race in the Marathon Readiness Series is held August 14. See application in this issue or check out www.808racehawaii.com for more information 62 | HAWAIISPORTMAG.COM
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Register Online at HBL.org/HCR hbl.org/hcr
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HONOLULU CENTURY RIDE