September - October 2015
Swim-Bike-Run
Fall Shoe Review
FFree REE
The Bike Issue
A great start to the day...Malia, Susie, and the dog Winnie captured by Melanie Decker Koehl.
Back on the Road...with the bikes... With the North Shore Series done, it is time to find your way back to land and participate in the Marathon Readiness Series. As always the Readiness Series is a great build-up for those who will be participating in The Honolulu Marathon. In this issue we have several articles with a focus on bikecommuting. The King Street Cycle Track can soon celebrate 1 Year, and we hope that it is just the first year of many. The issues with commuting to work are many in a city that has been designed around automobiles, but just as we write this Los Angeles of all cities, have changed their traffic policy, and will now dedicate more lanes towards bikes and buses, and even cut lanes for cars. If LA can, then Honolulu can as well. Christian Friis Cover photo of John Henderson by Cyndia Lavik Editor: Christian Friis Editor-at-large: Rae Sojot Copy Editor: Crystal Banning Editorial Contributors: Sara Ecclesine, Brian Clarke, Crystal Banning, KC Carlberg, Lori McCarney, Brad Yates, Rick Keene, Brendon Hanna, Mariane Uehara, Susie Stephen, Rae Sojot, Melissa Pampulov, Dr. Elizabeth Ignacio and Melanie Decker Koehl, Malia Harunaga, Travis Counsell, Daniel Alexander. Photos: HBL, Hawaii Sport Reports, Augusto DeCastro, www.808foto.com, Honolulu Triathlon, Colin Cross, Julie Wassel, Shawn Michienzi, Christopher Blunt, Pam Miller, Melanie Decker Koehl, Wagner Aruejo, Good Eyes Photo, Mari Okada, Cheryle Hirst, Don Davis and Cyndia Lavik. Hawaii Sport Reports: Zara Nguyen, Jennifer Lieu, Courtney Osaki, Taylor Kirihara, Augusto DeCastro, Heather Yanazaki, Crystal Banning, Pete Meindertsma, Lisa Allosada. Team Hawaii Sport: Kevin Enriques, Jon Lyau, Todd Iacovelli, Matt Stevens, Nate Carlson. Find us Online: www.issuu.com/hawaiisportmag www.hawaiisportmag.com, www.facebook.com/hawaiisportmag, and twitter: www.twitter.com/hawaiisportmag Contact Us: hawaiisportmag@gmail.com Address: Hawaii Sport PO Box 38082 Honolulu, HI 96837 Legal Information: Copyright 2015 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.” Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.
Hawaii Sport Magazine met with NiteRun Founder John Henderson at his home office in town on a recent afternoon. Ushered in by his assistant Andrew, we sat down at a large, round table, notably clear and uncluttered save for three items: 2 laptops and what appeared to be a plate with a single cooked egg. We would soon come to learn two interesting facts about John which made sense given the scenario of this encounter. One, efficiency and order are crucial to the successes of the myriad businesses and projects he helms and two, John works well into the night. That noon egg? Indeed. His breakfast. John is thrilled that his NiteRun Series continues to grow in popularity. There are now four NiteRuns across the island and all share the same fun, community vibe that John had originally envisioned. Join the festivities at the upcoming Kailua NiteRun this fall! Also be on the lookout for John’s nonprofit Holomua on Wheels. This is a truly special project: John’s own personal experience has borne a significant desire to foster awareness of disabled athletes through sport and provide access to adaptive equi pment. We expect wonderful things to happen from this—R.S. After talking with John and Laurel in town, I wanted to photograph him at his North Shore home. John in his workshop really captures his energetic personality and the enthusiasm he has for cycling. I admire his dedication in adaptive gear research; his journey through life has really helped a lot of people. He allowed me to experience what it’s like to ride some of his adaptive bikes and chairs! As a cyclist myself, I was so happy to have met kindred spirits in sports; by the end of the session I realized that I had met some good friends for life.
Oahu ocean
Date
Time
Event
Location
Contact
August 22-30
tba
Duke's Ocean Fest
Waikiki
www.dukesoceanfest.com
run
August 22
7:30 AM
Family Promise of Hawaii 5k.
Kailua Intermediate School
808-261-7478
run
August 29
5:30 AM
Tantalus Triple Trek, 50K.
Tantalus Nature Center
www.hurthawaii.blogs.com
run
August 30
6:15 AM
Ka Iwi Coast Run & Walk
Sandy Beach Park (Awawamalu)
www.kaiwicoastrun.org
swim
September 5
8:30 AM
Waikiki Roughwater Swim, 2.35 miles (SATURDAY)
Waikiki
www.waikikiroughwaterswim.com
run
September 6
6:00 AM
RUNNERS HI 20K.
Barbers Point
www.808racehawaii.com
tri
September 6
10:00 AM
Turtle Bay Biathlon, Swim and Run
Turtle Bay
www.turtlebaybiathlon.com
swim
September 12
tba
Aqua Sphere North Shore 5K. Swim / Relay
Sunset Beach
www.northshore5kswim.com
tri
September 13
tba
Na Wahine Festival, various distances
Kapiolani Park
www.nawahinefestival.com
run
September 13
7:00 AM
Old Pali Road, 4.4 miles
Old Pali Road
www.mprrc.com
swim
September 20
8:00 AM
Guess Your Time Swim
Kaimana Beach, Waikiki
www.waikikiswimclub.org
bike
September 27
6:30 AM
Honolulu Century Ride, 20, 25, 50, 75, 100-mi
Kapiolani Park
hbl.org/hcr
run
October 4
5:30 AM
BRIO Ice Cream 25K.
Kailua Beach Park
www.808racehawaii.com
run
October 10
7:00 PM
Kailua Nite Run, 5K.
Kawainui
www.niterun.com
run
October 11
6:30 AM
Tantalus 10 Miler
Tantalus
www.mprrc.com
run
October 17
6:00 AM
Peacock Ultramarathons
Dillingham Airfield, Waialua
PeacockUltra.com
run
October 17
7:00 AM
XTERRA Gunstock Trails Half Marathon/5k
Gunstock Ranch, Laie HI
gunstockhalfmarathon@gmail.com
tri
October 24
6:15 AM
Race to the Base H3T
Ala Moana Beach Park
www.racetothebaseh3t.com
run
October 25
5:00 AM
HMSA 30K.
Kapiolani Park
www.808racehawaii.com
run
October 31
7:00 AM
Creepy Crawl Fun Run/Walk
Ala Moana Beach Park
tropicaltriplecrown@gmail.com
bike
November 1
6:00 AM
Tour de Cure Hawaii
Kapiolani Community College
www.diabetes.org/tourdecurehawaii
run
November 8
7:00 AM
Kailua High Surfriders, 5k./10k.
Kailua High School
www.friendsofkailuahigh.com
swim
November 8
10:00 AM
Huaka'i Makai (swim ~1 mile) OC1, 6-man and SUP ~5 miles
Kailua Beach Park
808-2775611
tour
November 14
tba
Restoration Tour of Kualoa Ranch, Farm to Fork
Kualoa Ranch
www.huihawaii.org
run
November 15
5:30 AM
Mizuno Val Nolasco 1/2 Marathon
Kapiolani Park
www.808racehawaii.com
swim
November 21
9:00 AM
YMCA Turkey Swim, 1K. and 2K.
Ala Moana Beach Park
541-5251
run
November 21
tba
Girls on the Run, 5K.
Honolulu
www.girlsontherun.org
run
November 26
6:30 AM
Turkey Trot, Guess your time 10 Miles
Kapiolani Park
www.honolulumarathonclinic.org
tri
November 28
7:30 AM
Christmas Biathlon, 1K. Swim & 5K. Run
Ala Moana Beach Park
www.waikikiswimclub.org
run
December 6
6:00 AM
Homeward Bound 5K.
Manoa Valley District Park
www.homewardbound5k.blogspot.com
run
December 6
7:00 AM
SAM's 5K.
Kapiolani Park
www.mprrc.com
run
December 6
9:00 AM
XTERRA Trail Running World Championship 21k/10k/5k, + Walk
Kualoa Ranch
www.xterrakualoa.com
run
December 13
5:00 AM
Honolulu Marathon, 26.1 miles
Ala Moana Boulevard
www.honolulumarathon.com
run
December 19
7:00 AM
Holiday Hustle, 5K.
Kailua Beach Park
www.tropicaltriplecrown.com
run
December 19
7:00 PM
Haleiwa Niterun, 5K.
Haleiwa
www.niterun.com
run
December 20
6:00 PM
Jingle Rock Run, 5K.
Honolulu
www.hawaii.wish.org
run
December 26
tba
Water For the World Run, 5K.
Kapiolani Park
www.WaterForTheWorldRun.org
run
January 1
7:00 AM
Bosetti 10K.
Hawaii Kai
www.mprrc.com
run
January 3
7:00 AM
Bob & Ron's 5K.
Kapiolani Park
www.mprrc.com
Maui Events run
September 12
run
September 19-20
Run
October 31
tri
November 1
5:30 AM
Hana Relays, 52 miles
Kahului Airport
www.virr.com
5:00 AM
Maui Marathon, Half Marathon, 10k./5k.
Kaahumanu Center
www.mauimarathonhawaii.com
Your event not listed? 9:00 AM
XTERRA Kapalua 5k/10k Trail Runs
Ritz-Carlton, Kapalua
info@xterraplanet.com
9:00 AM
XTERRA World Championship, 1.5k/30k/10k
Kapalua, Maui
info@xterraplanet.com
Big Island Events
Email us at
tri
October 10
6:30 AM
IRONMAN Kona
Kailua-Kona
run
October 24
5:00 PM
Race the Reaper, 5K.
Kailua-Kona
www.waveridertriclub.org
water
November 7
tba
Huakai Makai, Swim, SUP and outrigger races
Kailua Bay
www.huihawaii.org
run
December 20
7:30 AM
Jingle Bell Beach Run 5k & 1-Mile Runs
Coconut Grove Marketplace
www.kona5k.com
Kauai and Lanai Events
hawaiisportmag@gmail.com
swim
September 5
8:00 AM
Lanai Channel Crossing, 9 mile swim
Lanai to Maui
www.mauichannelswim.com
run
September 6
6:00 AM
Kauai Marathon
Poipu Beach Park
www.thekauaimarathon.com
November 14
7:00 AM
Old Koloa Sugar Mill, 5k./10k./half marathon
Anne Knudsen Park
www.oldkoloasugarmillrun.org
run
run
November 15
5:30 AM
Mizuno Val Nolasco 1/2 Marathon
Kapiolani Park
www.808racehawaii.com
swim
November 21
9:00 AM
YMCA Turkey Swim, 1K. and 2K.
Ala Moana Beach Park
541-5251
run
November 21
tba
Girls on the Run, 5K.
Honolulu
www.girlsontherun.org
run
November 26
6:30 AM
Turkey Trot, Guess your time 10 Miles
Kapiolani Park
www.honolulumarathonclinic.org
tri
November 28
7:30 AM
Christmas Biathlon, 1K. Swim & 5K. Run
Ala Moana Beach Park
www.waikikiswimclub.org
run
December 6
6:00 AM
Homeward Bound 5K.
Manoa Valley District Park
www.homewardbound5k.blogspot.com
run
December 6
7:00 AM
SAM's 5K.
Kapiolani Park
www.mprrc.com
run
December 6
9:00 AM
XTERRA Trail Running World Championship 21k/10k/5k, + Walk
Kualoa Ranch
www.xterrakualoa.com
run
December 13
5:00 AM
Honolulu Marathon, 26.1 miles
Ala Moana Boulevard
www.honolulumarathon.com
run
December 19
7:00 AM
Holiday Hustle, 5K.
Kailua Beach Park
www.tropicaltriplecrown.com
run
December 19
7:00 PM
Haleiwa Niterun, 5K.
Haleiwa
www.niterun.com
run
December 20
6:00 PM
Jingle Rock Run, 5K.
Honolulu
www.hawaii.wish.org
run
December 26
tba
Water For the World Run, 5K.
Kapiolani Park
www.WaterForTheWorldRun.org
run
January 1
7:00 AM
Bosetti 10K.
Hawaii Kai
www.mprrc.com
run
January 3
7:00 AM
Bob & Ron's 5K.
Kapiolani Park
www.mprrc.com
Maui Events run
September 12
5:30 AM
Hana Relays, 52 miles
Kahului Airport
www.virr.com
run
September 19-20
5:00 AM
Maui Marathon, Half Marathon, 10k./5k.
Kaahumanu Center
www.mauimarathonhawaii.com
Run
October 31
9:00 AM
XTERRA Kapalua 5k/10k Trail Runs
Ritz-Carlton, Kapalua
info@xterraplanet.com
tri
November 1
9:00 AM
XTERRA World Championship, 1.5k/30k/10k
Kapalua, Maui
info@xterraplanet.com
Big Island Events tri
October 10
6:30 AM
IRONMAN Kona
Kailua-Kona
run
October 24
5:00 PM
Race the Reaper, 5K.
Kailua-Kona
www.waveridertriclub.org
water
November 7
tba
Huakai Makai, Swim, SUP and outrigger races
Kailua Bay
www.huihawaii.org
run
December 20
7:30 AM
Jingle Bell Beach Run 5k & 1-Mile Runs
Coconut Grove Marketplace
www.kona5k.com
Kauai and Lanai Events swim
September 5
8:00 AM
Lanai Channel Crossing, 9 mile swim
Lanai to Maui
www.mauichannelswim.com
run
September 6
6:00 AM
Kauai Marathon
Poipu Beach Park
www.thekauaimarathon.com
run
November 14
7:00 AM
Old Koloa Sugar Mill, 5k./10k./half marathon
Anne Knudsen Park
www.oldkoloasugarmillrun.org
Your event not listed? Email us at hawaiisportmag@gmail.com
YOUR SOURCE FOR SPORTS NUTRITION
Kapahulu Avenue
Paliuli Street
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Winam Avenue
Paychecks stop. Life goes on. Retirement can include a steady income. Learn how you can put your confident retirement more within reach. Our Advisors. Your Dreams. MORE WITHIN REACH速
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H a w a i i S p o r t R a c e Ca l e n d a r b r o u g h t t o y o u b y
M A R I A N EU E H A R A .CO M Weekly Happenings Biking on Oahu Day
Time
Event
Distance / Location
Information
Mon.
9:00 AM
Start the week off Right, Monday morning ride
Kahala Community Center
988-4633, www.hbl.org
Tues.
7:00 AM
Tantalus Tuesdays
Corner of Makiki Hts./St.
732-7227
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
Team Pacific Velo Ride (all are welcome)
IT&B, 569 Kapahulu Ave.
732-7227
Sun.
7:00 AM
BOCA Hawaii Road Ride - Distance varies, 60+ miles
BOCA Hawaii, inquire in advance
www.bocahawaii.com
Sun.
8:00 AM
IT&B Ride for Beginners - First Sunday of the month
KCC - White Church
www.itbhawaii.com
Running on Oahu Mon.-Fri.
3:30 PM
Girls on The Run
Various locations
www.girlsontherunhawaii.org
Tues.
5:30 PM
Personal Best Training
Ala Moana Park (Diamond Head side of tennis courts)
www.personalbesttraininghi.com
Tues.
5:30 PM
Runners HI Weekly Run - Remember to bring ID
Runners HI, Aiea
488-6588, www.runnershi.net
Tues.
5:30 PM
Runners Route - Honolulu Runners
Runners Route, 1322 Kapiolani Blvd.
www.runnersroutehawaii.com
Tues.
5:15 PM
Windward Training Freaks
Kailua High School
www.longrunergy.com
Wed.
5:30 PM
Running Room Weekly Run
816 Kapahulu Ave.
www.hawaiirunningroom.com
Wed.
6:00 PM
Lanikai Juice Wednesday Runs
Waikiki Shopping Plaza
www.lanikaijuice.com
Thur.
6:00 PM
Lanikai Juice Wednesday Runs
Lanikai Juice in Kaka’ako
www.lanikaijuice.com
Sat.
8:30 AM
Honolulu Front Runners
Kapiolani Park
www.honolulufrontrunners.org
Sun.
6:00 AM
Running Room Weekly Run
816 Kapahulu Ave.
www.hawaiirunningroom.com
Sun.
7:30 AM
Honolulu Marathon Clinic - March to December
3833 Paki Ave. - Kapiolani Park
www.honolulumarathonclinic.org
Running on Maui Tues.
5:15 PM
Lahaina Aquatic Center
mauimarie@yahoo.com
808-2819132
Wed.
5:30 PM
Kihei Community Center
samuelwilbur@yahoo.com
info@mauirunning.com
Tue./Thur.
5:30 AM
Kam I (Walking)
808-280-5226
www.virr.com
Running on Big Island Tue./Thur.
5:30 PM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
Sat.
7:00 AM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
Training Groups 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
Seymour Training
Triathlon Training
seymourtraining8@aol.com
tri
Marion Summerer Coaching
Triathlon Training
www.marionsummerer.com
tri
Pacific Fitness Design
Triathlon / Running
www.pacificfitnessdesign.com
tri
Triple Fit Training
Triathlon
www.triplefithawaii.com
tri
Team Jet
Triathlon / Running
www.teamjethawaii.com
Your group not listed? Email us at hawaiisportmag@gmail.com
Good to Great
by Brad Yates, Photo Hunter Pflueger
EXPERIENCE THE CLIFTON 2 AND OTHER HOKA ONE ONE INVITATIONS TO GO AT THESE RETAILERS. BIG ISLAND RUNNING CO. BIGISLANDRUNNINGCOMPANY.COM BE FIT KAILUA BEFITKAILUA .COM BIKE WORKS BIKEWORKSHAWAII.COM UYEDA SHOE STORE (808) 941-1331 MCCULLY BICYCLE & SPTG GOODS MCCULLYBIKE.COM BOCA HAWAII BOCAHAWAII.COM RUNNERS HI RUNNERSHI.NET
RULES The rules are intended to be a source of support for finding fun and value in handling routine challenges and satisfaction, success and grace and humility in handling extreme challenges. Show Up Rested: Clear to Courageous The ability to settle down, be at peace, get a restful night’s sleep and show up feeling rested and energized. Trust The Process: Resolve Challenges Trust your ability to define worthwhile desired results and then work on establishing the process for getting the task completed. In the case of performing under pressure or handling extreme challenges, the process should be broken down into the three steps you need to settle down: be present and engaged, maintain a positive mind-set, and focus on completing the task in the best possible way. Note: HiLevel encourages the use of visual reminders to activate your process. Hunter Pfleuger used the word SMILE” duct-taped to the deck of his board during the Molokai2oahu paddle-board race to remind him to be grateful, energized and confident to compete–endure–and enjoy. Which he did in spades. Find The Beauty: Flip it–Reframe & Debrief The ability to go through an experience and learn and grow from it — to make a slight or major correction, cultivate a skill or clear away something from your life. You want to learn the meaning of the experience and face it straight on in a manner that lets you feel good about your ability to get through difficult situations and prepare for similar challenges that may come up for you in the future.
8.3 OZ OF PURE CUSHION AND MOMENTUM BOLSTERING ROCKER. THE CLIFTON 2. LET’S GO .
HOKAONEONE.COM
Review The good to great process is designed to help you to refine and improve your performance to the point where you routinely are able to make adjustments and changes that create additional opportunities for you experience additional levels of health, fitness, satisfaction and success in your daily life.
MIKE RUT T – HOK A ONE ONE ELITE 800 METER RUNNER
CLIF
THIS IS NOT A SHOE.
TON
2
T H I S I S A N I N V I T A T I O N . YO U R
P R E S E N C E I S R E Q U E S T E D T O G O P O U N D T H E PAV E M E N T, G I V E T H E H I L L S A L I T T L E H E L L , A N D P U T YO U R DA I LY A M B I T I O N TO T H E T E S T. TO G O U P TOW N, D OW N TOW N, CROSSTOWN, AND, FOR AS LONG AS IT TAKES, TO GET OUT - OF - TOWN. TO GO EXPRESS. TO BE A LOCAL. TO GO WITH THE CLIFTON 2 – 8.3 OUNCES OF SMOOTH RUNNING THAT SHOWS THESE STREETS WHO’S BOSS. LET’S GO.
K AONEONE.COM
HiLevel Toolbox
Brad Yates
HiLevel Coaching Service Phone: 808.737.1272
Email:
hilevel@bradyates.com
Copyright ©2014 Brad Yates
Injury Concerns: Slow Down; Rehab the Injury; and then Train. By Mark McKeague In late 2013 I happened to mention my desire to do the Honolulu Marathon to a friend who had just finished the race. Doing the marathon was a dream, I told her, but every time I tried to train my knees hurt so badly I could barely walk. As a first step to doing the 2014 Honolulu Marathon, my friend invited me to attend an information meeting for Brian Clarke’s Hapalua Half-Marathon Training. I half-heartedly decided to attend the meeting, thinking I probably wouldn’t join. At the meeting, Brian assured me that I could get rid of the injury and keep it from recurring. During my first week in the Hapalua training, he slowed me down so I could barely feel the pain in my knees. The pace was much slower than I was used to, but within a week I could tell the knees were getting better. By the end of the training I was injury-free, running at a satisfying pace, and hooked on running. During the next four months I continued training at a slow pace in Brian’s Oahu Trail Training. I could feel my legs getting stronger on the trails, and by August I was ready for Brian’s marathon training. I joined a group that was signifycantly faster than the one I had started with eight months earlier. I’m proud to say I finished the 2014 Honolulu Marathon and eight months later I’m looking forward to doing another one in a faster time. Meanwhile, Brian continues to support my effort to reach my potential in the sport of long distance racing.
You can have fun and get in shape, too! If you are not satisfied with the program or you can’t continue, BC Endurance will refund your money in full. Here’s how to start the process: Go online to www.bc EnduranceTrainings.com. Click on the signup page and send Brian your contact information before October 1, 2015 and he’ll reduce the cost of any training you enter in 2016 by $25. Given your contact information, he’ll email you immediately with information about the programs of your choice; act now to get on the list before the training preparing walkers, joggers, and runners for the Great Aloha Run and the Hapalua HalfMarathon, which begins in late-December, 2015. Details at:
www.bcEnduranceTrainings.com
Meet our team of experts: Rachel Coel, MD Medical Director Elizabeth M. Ignacio, MD Surgical Director Jill Inouye, MD Physician Ryan Moore Physical Therapist Ross Oshiro Coordinator
An active lifestyle suits you. Our team is specialty-trained to offer the best care for patients of all ages and activity levels. Customized care and prevention is combined with a commitment to maximizing performance while minimizing injury. So whether you are a student athlete, weekend warrior or a competitive triathlete, the Queen’s Center for Sports Medicine is here to help you stay at the top of your game. Now seeing adult and pediatric patients in Honolulu and West O‘ahu. Call 691-4449 to schedule an appointment.
(808) 691-4449 www.queens.org
SPORTS MEDICINE The Queen’s Medical Center is a 501(c)(3) nonprofit corporation.
Honolulu: Queen’s Physicians Office Building III, Suite 300 West O‘ahu: Physicians Office Building West O‘ahu, Suite 101
Sports Medicine Matters Ryan Moore, PT, DPT is a physical therapist for The Queen’s Center for Sports Medicine Tight on Space and Time? Try This Simple Warm-Up The warm-up… something we’re all familiar with, yet it’s become one of the most overlooked parts of our training and pre-competition routines. Have you ever gone out for a run and it took you a couple of miles to “get into the groove”? What if a simple, 5-10 minute investment could pay big dividends on the back end, get you into your sweet spot faster and improve your performance? Consider doing a dynamic warm-up. What is a “dynamic warm-up”? A dynamic warm-up consists of several exercises performed by the athlete to adequately prepare the body for exercise. The main goals are to improve active flexibility of muscles and connective tissue and awaken the neuromuscular system, while increasing your body awareness, heart rate, blood flow and body temperature. These exercises are often performed with short, purposeful movements as opposed to static stretches that are held for 30 seconds or longer, with the primary goal of improving flexibility and tissue pliability. There are many variations to a dynamic warm-up and it can be customized to an individual or sport. Here’s a simple one that can be done when you’re tight on space, like at a crowded race or when you hit the gym at the peak hour and don’t have the luxury of spreading out. It’s done standing in place and can help get you going quickly. Standing Figure 4 From a standing position, lift your left ankle onto the right knee just above the knee cap. Slowly bend your standing leg, applying slight pressure to your left knee and keeping your hips square and back straight as you drop down into the stretch. Knee Hug with Heel Raise Stand straight back up, grab the left
knee and hug to your body, as you raise up onto your toes on the right (standing) leg. Ankle Pull Grab the front of your left ankle and pull behind and away from your body, keeping your hips square and back straight. Reverse Lunge with Thoracic (Upper Back) Rotation Step back with the left foot into a reverse lunge, while placing your left hand onto the ground next to your right foot. Slowly twist your upper body to the right, reaching for the sky with your right hand. Drinking Bird Slowly stand up and straighten out your left leg behind you as you bend forward from the waist, reaching for the floor with both hands. Repeat the sequence 10 times on each side, alternating between the left and the right leg. Hold each position in the sequence for 2-3 seconds. Throw this dynamic warm-up complex into your routine and you’ll be ready to win the day in no time!
Ryan Moore, PT, DPT is a physical therapist for 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. You can email Ryan at rymoore@queens.org.
™
Sunday, September 20, 2015 @ 8:00 am
1 or 2 mile Ocean Swim courses
Mail completed entry form and $30 check payable to “Waikiki Swim Club” to: Sui-Lan Ellsworth, 3465 Paty Dr. Honolulu, HI 96822
Kaimana Beach, Waikiki
More information: waikikiswimclub.org
ENTRIES MUST BE POSTMARKED BY SEPT. 12
Race Director: suilan@waikikiswimclub.org
Check in at Kaimana Beach beginning 7 am
DONATIONS ENCOURAGED! Mahalo for your kokua.
NO WATCHES ― FINS OKAY
Lottery Prizes by Aqua Sphere
ALL PROCEEDS BENEFIT UH SWIMMING & DIVING TEAMS! The GYT is a fun swim for a great cause! Guess your 1 mile or 2 mile swim time and make a donation to the UH Swimming and Diving teams.
FIRST NAME
LAST NAME
STREET ADDRESS
CITY STATE, ZIP
VIRTUAL SWIMMER (DONATION ONLY)
2 MILE
1 MILE
WAIVER & RELEASE: I know that swimming in the ocean may be dangerous. I am aware of and assume all risks in participating in the 2015 Guess Your Time Swim. In consideration of this application being accepted, I, the undersigned, intend to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all claims for damages I may have against any instructors, coaches, volunteers, sponsors, the Waikiki Swim Club, the University of Hawaii, the Waikiki Roughwater Committee, the City and County of Honolulu and the State of Hawaii resulting from my involvement in this event.
I have read and understand and agree to the waiver above. Signature(s).
Date
Parent’s signature if entrant is under 18 years of age.
Date
IN THE WHEELHOUSE Henderson’s skill set extends far beyond the office. Here he works on wife Laurel’s bike.
John Henderson
Six years after his near fatal accident, the island entrepreneur and triathlon coach continues to test his mettle and in the process is building a legacy. BY RAE SOJOT / PHOTOGRAPHY BY CYNDIA LAVIK John Henderson keeps late hours. While the rest of the island sleeps, John is on a tear, tackling the torrent of texts, voice messages and emails his assistant had steadily streamlined into his inbox earlier that day. His emails bear the telltale timestamps of one who burns the midnight oil: One a.m. Three a.m. With multiple projects and companies in his charge, the self-described ‘serial entrepreneur’ purposefully schedules the night into the work day to maximize productivity. A standard 8 hour shift isn’t nearly enough. There is no rest for the weary. Only John isn’t necessarily weary. Going full throttle with challenges comes naturally for John; he relishes a steep learning curve. When he arrived on Oahu nearly two decades ago as a Coast Guard dive officer, the Boston native immediately embraced the island culture even going as far as only allowing himself to use chopsticks at meals. Once out of the service, John then sharpened his focus onto building a successful career in the medical industry. A foray into triathlon led to his rising presence in the multi-sport scene both as an athlete and coach. Life was challenging. Life was good.
Life dealt a heavy hand in 2009 when a near fatal accident during a training ride would force him to reckon with a whole new set of unexpected challenges. Reviewing the sheer list of injuries sustained is an exercise in sober and suspended disbelief. Thirteen broken ribs, a broken scapula and clavicle. A shattered pelvis. Punctured lungs. Major organ damage and intensive internal bleeding. And most ominous, a spine broken in eight places that would leave him a partial paraplegic. When John speaks of the cycling accident, absent are any shades of anger or disillusionment. He has no recollection of what happened. Only one moment he was powering up that arduous stretch of Kamehameha Highway known as Pineapple Hill. The next, he wasn’t— he was in the hospital facing an entirely different type of road: recovery.
said he was a born leader. His father taught him to work hard. Even now, John applies the same fervor and talent to life as he always has. Some projects are extensions of his passions prior to the accident: his unique Adventure Racing Events like the NiteRuns keep him engaged with the athletic community. Other projects post a more personal bearing. His nonprofit, Holomua on Wheels, aims to bring awareness to the trials and triumphs of disabled athletes. John hopes it will provide a bridge between able-bodied and disabled individuals through access to sport and adaptive equipment.
It’s easy to forget John is in a wheel chair. It baffles the mind to remind yourself so. And yet strangely enough, you don’t feel sorry for him. Nor would he want you to. The man sitting in front of you is…calm. Efficient. Ambitious. He enjoys helping others and with his work ethic serving as Although John’s recovery is an amazing one, it’s his lodestar, he’s willing to work demanding hours not the narrative you leave with after spending time to do so. For John Henderson, life is challenging. with him. His story is larger and more dynamic, And life is good. encompassing a width swath of experiences that build and define an individual. His mother had
An Afternoon Demonstration of John’s Gear
90 Feet
The distance John was thrown from his bike when hit from behind by a tour bus traveling 45 mph up Pineapple Hill. The near fatal crash would leave John partially paralyzed from the waist down.
150
Days
later he took his first step with the aid of a walker.
35 Toys in the Stable
From customized wheel chairs and surf skis to hand controlled dirt bikes, John is building a stable of adaptive equipment to keep him and others mobile and in the mix.
4:48 p.m. When not working, the former Ironman taps into another specialty: working out.
4:58 p.m. Retrofitted with a chair lift by Tri-R Fabrication, John’s Can-Am Spyder RS-S can reach speeds of 150+ mph. There are only two like it in the world.
5:16 p.m. Twenty-nine inch
off-road tires make for wide turns, but fun rides nonetheless. John encourages people to try out his equipment - like this off-road hand cycle - for the experience and appreciation.
3
Athletes
currently training under John for the upcoming Xterra World Championships: Lorren Walker, wife Laurel Dudley, and Sergio Florian.
5
Hours
of rehab a week—mostly weights, pool work, standing and walking.
7
Years
that John and Laurel have been a couple. A shared interest in outdoor adventure brought them together. They married in 2011.
850
5:22 p.m. The Mountain Trike is powered by pumping the hand grips forward and back. To turn left and right, one rotates their right wrist.
7:00 p.m. Dubbed “The Tank”, this custom chair easily maneuvers through sand at the beach near his North Shore residence. A second floating adaptive chair allows him to roll into the ocean.
Participants
at the first Nite Run in 2013. Since then, attendance has doubled and expanded to now four different venues on the island: Kailua, Haleiwa, Kaa’ako and Kapilina.
$10K
Cost of the behemoth Action Tracker Tank Chair housed in John’s war room. Electrically powered, “The Tank” can go anywhere.
2015
The launching of John’s incredibly personal, community-minded non-profit, Holomua on Wheels.
9:23 p.m. Specialized equipment requires careful upkeep 7:28 p.m. Grilling some Mahi Mahi to end the day right.
to run smoothly. John and Laurel often spend evenings together tinkering in their workshop. The shop features a sliding dolly - running the entire length of the space - that holds equipment up off the ground.
TURKEY SWIM 2015 Nu'uanu YMCA
Ala Moana Beach Park, Saturday, November 21st Featuring the Classic 2K swim and The Turkey Lite 1K Swim
START: 9:00 am, at Ala Moana Beach Park, CHECK-IN & REGISTRATION: Diamond Head end. A staggered start will be used due to the number of participants.
7:30am to 8:30am on race day at the Magic Island end of Ala Moana by Lifeguard stand 1E.
COURSE: Begin at the Diamond Head end ENTRY FEE & DEADLINES: of Ala Moana Beach Park, near the Magic Island parking lot. Participants swim towards the Ewa end of the park for 500 or 1000 meters, round the buoy clockwise and return over the same course, keeping the finish buoy on their left. The finish line is up the beach about 20 yards.
$25 for Youths (8 min. to 17 years old) Towel included if postmarked by 11/1/14. $35, Adults Towel included if postmarked by 11/1/14. $40, late entry accepted up to 8 am on race day, includes a towel if available.
Rules: No mechanical aids such as flotation
Mail or Walk In Registration Only
devices, fins, paddles, snorkels, or wetsuits are allowed. Course marshals will patrol the course on surfboards. No individual escorts are allowed. Swimmers who have not reached the halfway point in one-hour will be asked to default. This application is non-transferable.
Mail to: 2014 Turkey Swim Nu'uanu YMCA 1441 Pali Highway Honolulu, Hawaii 96813 If mailing in make checks payable to
DIVISIONS/AWARDS: 2K Elite Male & Female: Award given to the top three male/female finishers. 1K Male & Female: Award will be given to the top three male/female finishers. 2K Age Groups Male & Female: 10 & under, 11-12, 13-14, 15-18, 19-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, and 85 and over. Awards will be given to the top 3 finishers in each age group.
Contact info:
Omar Zaldana Phone: 541-5251 Email: ozaldana@ymcahonolulu.org
Nu’uanu YMCA
EVENT: ___Classic (2K) Age on race day: _____
___ Lite (1K)
GENDER: ___ Male
___Female
Check one below: (All fees are non-refundable)
Last Name ____________________
___ $25, Youths (8 min. to 17 years old)
Street Address ____________________________________________
Towel included if postmarked by 11/1/14. ___ $35, Adults Towel included if postmarked by 11/1/14.
___ $40, Late entry accepted until 8 am on race day for all ages (towel included if available)
First Name _______________
City, State, Zip ___________________________________________ Phone Number____________________________________________
Waiver for the 2014 Nu'uanu YMCA. Read carefully and sign. In consideration and acceptance of my entry, I, the undersigned, intending to be legally bound, do hereby, for myself, my heirs, executors and administrators, waive, release, and forever discharge all rights and claims for damage which may hereafter accrue to me against the Nu'uanu YMCA, race volunteers, the City and County of Honolulu, the State of Hawaii, and their officers, agents, representatives, successors, and/or assigns for any and all damages which may be suffered by me in connection with my association or entry in the 2014 Nu'uanu YMCA Turkey Swim. I will personally inspect the race course prior to the race and verify to my satisfaction that the course is safe for my participation, I have read the race application in its entirety and I understand that this race is a physically demanding event designed for only those individuals who are competent in open ocean swimming. Further, I attest and verify that I am physically fit and have sufficiently trained for the completion of this race and have no known medical condition that will prevent my successful completion of this race and my physical condition had been verified by a licensed medical doctor.
Signature (if participant is 8 to 17 years old, this form must be signed by parent or legal guardian)
Date signed
MOTION STABILIZING—3 • PERFORMANCE—4 • NEUTRAL—5 People make the shoes you run in. There are people who design them; people who develop them; people who assemble them; and people who sell them. We’re the people who get an early look, take the opportunity to test, and then review the shoes that eventually make their way to the stores which sell them to you. We thank you for your trust, and we hope that our efforts are valuable to you. The process of developing the content for our shoe reviews involves a lot of running, meetings, running, phone calls, running, emails, running, research, running, travel, running, writing, and finally, running. If it seems as if there’s a theme about running, you can rest assured that first and foremost, running shoes are about running. There are improvements in the materials we’re seeing in these shoes, as well as some new approaches, new patents, and the adoption of new practices. What results is a tremendous amount of parity among many of the brands. Because there are so many good shoes, it’s more important than ever to find the shoes which work best for you. I’m frequently asked, “Who makes the best running shoes?” I can honestly say that there are some shoes from each of the brands that work for me. That said, there are some that fit and work better than others, and just like you, I’m always looking for the shoes which work best for me. We’ve said it many times before, and it remains true: Use this guide as a starting point, then try to make your first stop a running specialty store to find the best running shoes for you. — Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC
presented by
FORTIUS Media Group, LLC Partners
2015 Fall Shoe Review Welcome to our 2015 Fall Shoe Review, your guide to some of the best running shoes in the marketplace. It’s the result of a lot of hard work by our team, but remember that it’s only a start. Read through our reviews, then head to your local running store. Try on 6–7 different shoes, run in them, talk to the staff, and figure out which is the best shoe for you. Local running stores are a huge part of the running culture. In the early days of the first running boom, the local running store was a place to hang out, check out products, find your next race, and get training tips. My store was Goettelmann’s Ryan’s Sports in California’s Silicon Valley. Gary Goettlemann was—and still is at heart—a real runner, doing track, cross country, and marathons. Through runs with him, talking with him, reading from his stack of old magazines (full confession: I still have one of his Track & Field News issues from July 1974), I learned about our sport. It was perhaps 1977 or ’78 when I first went to Gary’s store. Now a few decades later, Gary and his son Steve run the shop together. If you want to be patronized, please go to another running store. But if you want honest comments on what shoes could work for you, how to improve your training, and how running can positively impact your life, then by all means ask Gary or Steve. Gary influenced me in many ways. One of my favorite memories was when I was trying to break 33 minutes for the 10K. I had tried and tried, and it just wasn’t happening. Gary looked at me and said, “Maybe it’s not to be.” Those words got me so wound up that I focused on the training I was missing and about a month later I broke 33 minutes for the first time. When I returned to the store to show Gary, he smiled and said, “I knew you could do it.” Read our reviews, then go ask some questions at your local running store. If you need help finding a great store in your area, email me at runblogrun@gmail.com with the subject line “running stores,” and I’ll help you find one. All of the good running stores have characters—and we all need a few good characters in our lives.
Larry Eder Publishing Director FORTIUS Media Group, LLC
361º Sensation
Project Coordinator/Editor: Christine Johnson Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: FORTIUS Media Group, LLC Publishing Director: Larry Eder, 608.239.3785, fortiusmedia@gmail.com Ad Manager: Adam Johnson-Eder, 608.556.9164, adamlawrenceeder@gmail.com Legal Counsel: Perry F. Goldust
HOKA ONE ONE Clifton 2
adidas Supernova Sequence Boost 8
NEW SHOE
RENOVATION
Fall 2015
Fall 2015
New Balance Vazee Pace
This 2015 Fall Shoe Review is produced independently by FORTIUS Media Group, LLC for its partner publications and websites. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.
Mizuno Wave Enigma 5
Copyright © 2015 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC.
Motion Stabilizing
Performance
Neutral
Fall 2015
Fall 2015
Fall 2015
2015 Fall Shoe Review — 2 — FORTIUS Media Group, LLC
American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics-Africa www.athletics-africa.com/s/ Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running (RRCA) www.rrca.org/publications/ club-running Coaching Athletics www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Footnotes (Long Island, NY) www.glirc.org Get Active! & Club Business International www.healthclubs.com Hawaii Sport www.hawaiisportmag.com Latinos Corriendo www.latinoscorriendo.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com New England Exchange Zone www.usatfne.org Race Packet DC www.racepacket.com RunMinnesota www.runmdra.org Running Journal & Racing South www.running.net RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com US Track & Field and Cross Country Coaches Association www.USTFCCCA.org Winged Foot (NYC) www.nyac.org Winged M (Portland, OR) www.themac.com Youth Runner www.youthrunner.com www.ePodismo.com (Italy) www.ePodismo.com/USA www.HalfMarathon.net www.JumpingTheGun.com www.MarathonGuide.com www.PhysicalMag.com www.RunBlogRun.com www.issuu.com/RunDenmark www.RunJumpThrow.com www.RunningProductReviews.com www.SlowTwitch.com www.WomenTalkSports.com www.WorldWideRunning.com
FORTIUS Media Group, LLC and its partner publications and websites suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.
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M O T IO N ST ABIL IZI NG 361º Sensation
NEW SHOE Fall 2015
120
$
adidas Supernova Sequence Boost 8
Motion Stabilizing Fall 2015
130
$
ASICS GT-1000 4
The new Sensation is a shoe from a brand that’s new to the U.S. market, though 361º isn’t new to shoemaking, having produced some award-winning shoes for other companies. The details in the Sensation evidence a mature approach to design and a familiarity with the craft of shoemaking. The upper is straightforward, with open minimesh and traditional overlays offering a well-supported fit and good breathability. The midsole is a two-part system: a lower portion of quality dual-density EVA with a post to stabilize the foot and an upper element that’s a new proprietary process of plastic-coated foam, called Quickfoam, that offers an outstanding ride. The outersole is a proven setup of blown rubber in the forefoot and carbon rubber in the heel, resulting in good flexibility and durable traction. The sole is well-segmented, allowing the foot to flex throughout the gait. The effectiveness, ride, and quality construction of the Sensation earned it our award for Best New Shoe.
“Has a good secure fit and a quality feel to it. Good amount of cushion—bouncy even—and a good stable base.”
The art of the update is a delicate dance in which both designer and runner hope for the best. The Supernova Sequence Boost 8 is updated with some new touches that will be appreciated as all of the vital parts of the previous version remain intact. The upper is closed mesh with no-sew overlays in the forefoot, more open than previously and with better toe room. The gusseted tongue continues, and the saddle is brawnier, although the pliable material holds the foot well without feeling stiff or irritating. The interior’s lining is smooth enough for sockless wear, if that’s your preference, and it offers a fairly plush feel. Minor adjustments have been made to the midsole components so there’s a bit more support medially, and the lateral side exposes more Boost foam, adding a bit more flexibility in the forefoot. The Continental rubber outersole continues as before, with its proven durability and effective traction. The fit, stability, and ride of the Supernova Sequence Boost 8 earned our award for Best Shoe in the Motion Stabilizing category.
“The heel surrounds and holds the back of the foot very securely. Fits well with good toe room. The Boost foam gives the shoes a lively feel despite being a stability shoe.”
For more than two decades, the foundational shoes of the 1000 series have represented value and performance to runners. Round 4 of the GT-1000 has developed into a full-featured stability shoe, providing value without cutting corners. The upper is an engineered mesh (with a bit of stretch to it) that breathes well and holds the foot securely without needless friction. The midsole features a traditional medial post, which shores up the arch and stabilizes the overpronating foot. The midsole is sculpted to flex with the foot, and a crashpad under almost the entire heel facilitates the touchdown of heelstrikers in a most accommodating way. The outersole is AHAR+ carbon rubber in the heel, with blown rubber in the forefoot and segmented throughout to allow foot flexion in its most natural manner. All in all the GT-1000 4 delivers stability, solid performance, and value without stressing the budget.
“Really good fit, roomy and flexible in the toes, and cupped the heel well. Nice cushion; good stable feel. It was a really good shoe for me.”
The Paradox carries on Mizuno’s tradition of motion stabilizing shoes, managing the heavy-duty motion end of the tandem, the counterpart to the Wave Inspire. The upper has been completely rebuilt, gone are the welded overlays that covered the entire upper in Round 1. Instead there’s a uniformly woven fabric supported by traditional overlays and is tied to the Runbird logo, which forms a saddle-like midfoot support. The midsole is U4ic foam, sculpted for support, but a nicely cushioned layer that responds well to the road. The asymmetrical wave plate is solid for stability; here it’s a full-length version with a springy forefoot. A foam Strobel board offers a cushier feel. The outersole is full-contact, X10 carbon rubber in the heel and blown rubber in the forefoot with Mizuno’s Smooth Ride technology laterally. The flex grooves are oriented to forward motion, with an eye to curbing excess inward roll. Round 2 Paradox is deserving of your consideration, as its aesthetics belie its seriously stable nature.
“Really, really stable. No, I mean really stable. Fit great, springy, this one is for serious mileage.”
Saucony has had a strong reputation for motion stabilizing shoes. As has been true since its introduction near the turn of the millennium, the Omni does its job effectively without much fanfare. The upper continues with a stretch mesh similar to Round 13, with some of the traditional synthetic leather overlays replaced by no-sew suede with a softer feel to the support. The midsole is slightly reshaped, deeper flex grooves into the sidewall allow for better flexibility, and a larger crashpad softens the touchdown. The second density extends a bit further, stopping behind the first metatarsal region. The outersole features the same placement of flex grooves in the same radial design as before, but the sculpting of the lateral side allows more give to the pods. The medial side is slightly more supportive, with new shaping, which also lends a bit more durability. The nudge from the accumulated changes wrings out a little more performance from a shoe that was already a successful performer—good news to those in need of a supportive shoe.
“Super solid feel, and nicely finished—pretty plush interior. Really stable through the arch, and really flexible where it needs it.”
100
$
Mizuno Wave Paradox 2
135
$
Saucony Omni 14
130
$
2015 Fall Shoe Review — 3 — FORTIUS Media Group, LLC
New Shoe Sizes: Men 6–12,13,14; Women 5–12 Weight: Men 11.7 oz. (size 11); Women 9.5 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with mild to moderate overpronation
Updates the Supernova Sequence Boost 7 Sizes: Men 6.5–13,14,15; Women 5–12 Weight: 11.9 oz. (men’s 11); 9.5 oz. (women’s 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to moderate overpronation
Updates the GT-1000 3 Sizes: Men 6–13,14,15,16,17 D,2E,4E; Women 5–12 B,D Weight: Men 12.9 oz. (size 11); Women 10.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild to moderate overpronation
Updates the Wave Paradox Sizes: Men 7–13,14,15,16 D,2E; Women 6–12 B,D Weight: Men 13.5 oz. (size 11); Women 10.6 oz. (size 8) Shape: semistraight Construction: Strobel slip-lasted, U4ic foam Strobel board Recommended for: medium- to high-arched feet with moderate to severe overpronation
Updates the Omni 13 Sizes: Men 7–13,14,15 D,2E; Women 5–12 A,B,D Weight: Men 11.4 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: low- to medium-arched feet with mild to moderate overpronation
M OTION S TA BI LI Z I N G Under Armour Charged Bandit
100
$
The Charged Bandit is a bit of a hybrid in the Under Armour running line, with a more mainline approach than its siblings. Using a traditional construction approach, the upper is engineered mesh called Armour-Vent, with no-sew welded overlays lending structure and support (as well as prominently displaying the UA logo). The midsole is a multidensity EVA, with an insert of UA’s Charged foam under the forefoot. A thermoplastic medial support lends a touch of stability to the ride, effective for minimal wobble (though for many that’s enough), especially when it’s coupled with full-contact geometry as it is here. If you’re flat on the ground, it’s hard to wobble. Add another layer of Charged foam in the insole that rides on top of an EVA Strobel board, and the package is complete. The full-contact outersole has been pared back, both saving weight and improving flexibility. The rubber compound is pretty sturdy—all the better to pile on the miles. Overall, the Charged Bandit is quite a good buy, delivering cushioning and durability.
“Fit was pretty good, room for the toes, and flexed well. Good cushion and pretty stable. They even look pretty decent.”
What do you do when you’re named after the world’s most iconic marathon? If you’re the Boston Boost, you wear it with pride. In this round (the second to be “Boosted”), the focus is on lightening things up. The upper features two kinds of forefoot mesh that are layered with a small mesh near the foot, a more open mesh on the outside, with a traditional overlay at the toe of microsuede and a saddle of the same, incorporating the logo stripes. The rearfoot uses a thin, minimesh and a stitched heel counter to provide support. Breathability is maximized: The linings are kept to a minimum, but are sufficient for comfort. The midsole is still Boost foam supported by a frame of EVA, though the percentage of the heavier Boost is increased for better rebound. Even so, the overall weight is reduced a bit, and the improved cushioning adds to the bargain. The outersole is the same proven Continental rubber, which continues to be effective for adidas users. The Boston Boost is a great choice for faster running, long races, and even a share of your daily training.
“Close-fitting, stripped-down upper, but not uncomfortable. The ride is totally the ‘thing.’ They have great cushioning and they’re fast.”
Altra is known for zero-drop running shoes that match the shape of your foot. The Torin was the first of the Altra shoes to dip a toe into the mainstream running shoe scene. Round 1.0 employed a traditional approach with materials, but used a flat last with an oversized toebox and, like many of the brand’s shoes, has gained a growing following of runners. Version 2.0 steps things up a notch. The upper is a closed minimesh with no-sew overlays, minimal heel and toe structure (though enough to do the job), and a smooth, roomy interior, especially up front. Taking a page from almost every brand on the market, they have a proprietary midsole foam—called A-bound—and it’s nicely resilient with good cushioning underfoot and, of course, zero-drop geometry. The outersole is carbon rubber, used sparingly in strips on the lateral side, at the heel, under the metatarsals, and at the big toe. The remainder of the sole is toughened A-bound, and it does the trick well. With attributes like these, the Torin is definitely a shoe worth considering.
“Very comfortable. The fit has ample room for the toes and is secure enough in the heel. Plenty of bounce and pretty stable. I liked the feel.”
The Clifton was a surprise when it came out last year: It was crazy light and cushioned to the max. Round 2 shares the ride and feel more broadly, thanks to some minor tailoring changes, but it really ups the performance level for more runners. Round 1 had few options to secure the shoe. Now an extra eyelet on either side allows the shoe to fit better, and the addition of foam in the tongue and ankle collar and a beefier insole improve comfort. More runners can experience the Clifton’s ride with these changes, but runners who found the forefoot snug before will probably have to size up. The midsole and outersole are unchanged: Again, don’t fix what ain’t broke. The shoe remains about as light as you get and with as much cushion as you need (or even a bit more). So recover to your heart’s content—or rock some big miles if that’s your thing. The Clifton 2 won’t care; but it’ll take care of you. No surprise that the Clifton 2 earned our award for Best Renovation.
“The upper fits snugly, securely, and [is] pretty smooth. Light[weight] and well-cushioned. They are really cushy.”
The range of New Balance performance shoes has expanded over the past several seasons. The Vazee Pace replaces the 890, though it has a different fit, ride, and function. Its name is a play on French slang meaning “let’s go,” because it can really go. The upper is mostly minimesh with traditional overlays over most of its surface. The heel employs a bellows-like construction that flexes as the foot moves, and allows the shoe to fit and adapt to the foot’s motion through the gait. The midfoot fit wraps the arch more effectively than previous New Balance shoes have—particularly for those runners with higher arches. The midsole is Revlite foam that’s lightweight, resilient, and nicely cushioned. The outersole is carbon rubber at the heel and toe and is segmented to better cover forefoot, midfoot, and rearfoot. Blown rubber provides durability in the midfoot section. The combination of fit, ride, and value earned the Vazee Pace our award for Best Performance shoe.
“Perfect fit—and moves with the foot—with really great cushioning. Great for tempo runs, intervals, going for an iced beverage … you get the idea.”
New Shoe Sizes: Men 7–12,13,14,15; Women 5–11,12 Weight: Men 11.3 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation
PERFORMA N C E adidas Boston Boost
120
$
Altra Torin 2.0
125
$
HOKA ONE ONE Clifton 2
RENOVATION Fall 2015
130
$
New Balance Vazee Pace
Performance Fall 2015
110
$
2015 Fall Shoe Review — 4 — FORTIUS Media Group, LLC
Updates the Boston Boost Sizes: Men 6.5–13; Women 5–12 Weight: Men 9.4 oz. (size 11); Women 7.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics
Updates the Torin 1.5 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 9.8 oz. (size 11); Women 7.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation
Updates the Clifton Sizes: Men 7.5–14; Women 6–11 Weight: Men 9.5 oz. (size 11); Women 7.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
New Shoe Sizes: Men 7–13,14 D,2E; Women 6–11 B,D Weight: Men 8.9 oz. (size 11); Women 6.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation
P E RF ORMANCE Mizuno Sayonara 3
The Sayonara fills an important niche in Mizuno’s performance running line. Although Round 3 may look different, it functions similarly. The upper changes from the no-sew overlays over the entire surface to an open mesh with traditional overlays. The fit is a bit freer with the flexible stretch mesh, and the overlays and internal strapping effectively support the foot. The midsole maintains its 10mm geometry with the usual minor tweaks to the molding, but its effective cushioning continues, as does its good, full-contact stability—though with less of an assist from the waveplate. The outersole is X-10 rubber in the heel with a change to blown rubber in the forefoot. This combination provides reliable traction and good durability. The net effect here is a reasonably lightweight shoe that can hold up to all types of daily training.
“Good all-around shoe. Light enough for long races. Good cushioning. Fits well. Comfy for long runs. Have to say they did everything I needed.”
The Elite name has adorned Nike shoes for 40 years, with one thing in common: performance. The Nike Zoom Elite 8 shares that legacy and backs it up quietly and efficiently. The upper is an engineered material called Flymesh, though here it’s two separate pieces seamed together and married by Flywire, which supports the fit of the lacing. The interior lining is smooth enough for sockless use, and the tongue is gusseted so that it stays in place and makes the lining almost continuous. The midsole is molded Phylon with a forefoot Zoom bag, and they combine well for protection and responsiveness and give the ride a good bounce. The outersole is divided into three zones: a forefoot of soft but durable blown rubber that holds up well, a midfoot that’s supported medially by waffles molded into the toughened Phylon midsole, and a heel and lateral midfoot of durable carbon rubber which provide an extra touch of stability. This is one of those “the sum is greater than its parts” equations, whether speeding through the fast stuff or adding some zip to your daily training.
“Fit well in the toes; secure in the heel. Has a gofast feel, but also plenty of cushion, traction, and it adds in good looks to boot.”
110
$
Nike Zoom Elite 8
115
$
Updates the Sayonara 2 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 10.3 oz. (size 11); Women 8.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation
Updates the Zoom Elite 7 Sizes: Men 7–13,14; Women 6–11 Weight: Men 10.4 oz. (size 11); Women 8.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild overpronation
NE UTRA L 361º Spire
As a new brand, all 361˚ shoes are new to our market, but they’re not unproven, having done factory work for other top brands. As its name suggests, the Spire is 361˚’s pinnacle shoe. The upper features quality stretch mesh, with a combination of traditional synthetic leather/suede and no-sew overlays. The midfoot benefits from a secure saddle, while the external thermoplastic heel counter keeps the rearfoot aligned. The midsole is where this shoe really shines: A new compound called Quickfoam produces a comfy ride and makes the shoe more responsive and bouncy than expected. The outersole is a typical setup: carbon rubber in the heel, blown rubber in the forefoot, and a thermoplastic shank for torsional support. The finish work here polishes the shoe with some quality touches, and the ride points to even better shoes to come.
“Very comfortable fit with good quality linings. Has a very smooth feel to the ride: plenty of cush but with really good rebound. They are really nice to run in.”
Long the workhorse in ASICS’ Neutral lineup, the Cumulus sports upgrades from top to bottom, improving its stock with Round 17. The upper is open mesh with no-sew overlays extending along its full length; only a stitched toe bumper and ankle collar take a traditional approach. The quality ankle and tongue linings give the interior a luxe feel. The reshaped midsole employs the FluidRide system that features two layers of foam sandwiching heel and forefoot Gel elements. Each component contributes to the ride, providing a well-cushioned feel. The outersole is newly configured in a wavelike pattern that exposes more surface area, offering excellent grip and a touch more cushioning. The thorough overhaul of the Cumulus 17 has reinvigorated and raised the capabilities of this proven performer.
“Good ASICS fit, as expected. Snug heel with plenty of room for the toes. I was impressed by the great ride to the shoe.”
The Ghost has figured prominently in the success of Brooks’ running line, and Round 8 shows the good result of much effort. The upper shifts to an engineered mesh supported by no-sew overlays, and minimally stitched overlays at heel and toe lend necessary structure to those critical areas, improving the fit in the process. The midsole now features a full-length, lateral crashpad which aligns with the Omega groove and allows the foot some freedom to move in its gait. The good news for Ghost fans is that the cushy ride they relied on continues in Round 8—perhaps even a bit better. The outersole is similar to Round 7: a luggy series of carbon rubber strips on the edges with a section of blown rubber under the ball of the foot, each grouping segmented to allow the foot to flex and move. Put simply, it works. The result is a shoe that continues to provide cushioning, fit, and overall durability to a wide variety of runners.
“Snug in the heel and soft inside. They feel good and protective. I’ve really piled on the miles in these.”
140
$
ASICS Gel-Cumulus 17
120
$
Brooks Ghost 8
120
$
2015 Fall Shoe Review — 5 — FORTIUS Media Group, LLC
New Shoe Sizes: Men 6–12,13,14; Women 5–12 B,D Weight: Men 11.5 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics
Updates the Gel-Cumulus 16 Sizes: Men 6–13,14,15,16,17 D,2E,4E; Women 5–12 B,D Weight: Men 12.9 oz. (size 11); Women 10.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
Updates the Ghost 7 Sizes: Men 7–13,14,15; Women 5–12 Weight: Men 11.8 oz. (size 11); Women 9.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
NEUTRAL Brooks Glycerin 13
Round 13 of the Glycerin retains the best elements of its design and forges ahead. The midsole from Round 12 was then a step forward with new geometry, a new compound, and a new platform, all of which were well received. So why mess with success? The expectation that things can be improved sometimes pushes a good technology out too soon, so maintaining the midsole here is a positive move. The upper now features a closed minimesh with a stitched toecap, saddle, and heel. However, the upper has better stretch, and 3D-printed overlays shape and support the shoe with little impact on the interior. The ankle collar has a smoother feel, and the shoe’s interior (including the gusseted tongue) is uniform as well. The full-contact bottom continues as before: Its wellsegmented, omnidirectional design allows the foot to flex pretty much as it likes. While relatively lightly touched, this update is quite well done.
“Great silky smooth interior. Really hugs the foot well, but with plenty of room where needed. Responsive bounce makes training as easy as possible.”
The Enigma has been the premier Neutral shoe in Mizuno’s line and features its most straightforward and signature waveplate. Round 5 has taken a serious step up in performance and comfort, which is a pleasant surprise and should be good news to Enigma fans. The upper returns to a wide-open mesh, with traditional overlays providing most of the support. The midsole continues with the same full-length waveplate and U4ic foam. New here is U4ic-X, a second full-length insert layer that adds a plusher feel to the ride. Another hidden upgrade is the foam Strobel board that adds another subtle comfort layer to the shoe directly beneath the good quality polyurethane insole. The outersole continues as before with X-10 carbon rubber in the heel, blown rubber in the forefoot, and segmented for good flexibility. The bottom line? The performance, fit, and ride of the Enigma 5 earned it our award for Best Shoe in the Neutral category.
“Fit snug, but felt great. They have good traction and durability. Overall, this is a great distance training shoe.”
On has gained a reputation for the ride provided by its unique Cloud technology. The new CloudCruiser is designed for heavy wear, hard surfaces, and high mileage. The upper is similar to other On shoes: a sturdy, slightly stiff, closed mesh that features a sueded saddle that securely wraps the foot with adequate conformity, becoming more comfortable after a few runs. The midsole is a thin layer of EVA, which contains the Speedboard, a thermoplastic plate that adds rigidity and flex to the sole. The outersole adds both cushioning and traction, with its 15 Clouds positioned and shaped to ameliorate the forces of touchdown and toe-off. The Clouds in the heel are the thickest variety, and those on the lateral side are the largest yet used, effectively encouraging proper alignment for a variety of heel strikes. For weight savings without a loss in performance, the interior of the loops now engages teeth that are molded into the EVA layer instead of rubber. The CloudCruiser treads where others have gone, but it does so longer.
“Has a really sturdy feel to it, and a very consistent ride. It seems the farther you go, the more responsive the shoe becomes in shielding the foot. I was impressed with the shoe.”
The new Road N3 is a Pearl Izumi shoe with a laser-like focus on cushioning. In fact, it’s the cushiest of all PI’s shoes. While similar to other very cushioned shoes on the market, it offers the Pearl Izumi approach as part of its EMotion line. The upper is closed mesh supported by 3D-printed overlays that maximize a smooth interior without sacrificing support. The midsole is the tallest of the Pearl Izumi line at 27 millimeters, but has a lower feel, while providing a well-cushioned and neutral ride. The outersole is tough rubber that flares in two directions: in the forefoot toward the lateral side and in the heel toward the medial. This keeps the weight down while effectively providing traction, flexibility, and durability. The upshot is that the N3 is a well-cushioned shoe that handles long runs, recovery runs, and daily training with ease.
“Very comfortable upper that feels good enough to wear without socks. Easy to run in. Smooth from heel to toe. Great shoe for high mileage.”
The Skechers Ultra has found a following, and many of those runners have been waiting for a road version. Well, the wait is over. The Ultra Road takes its cue from the GOrun line—and particularly its trail counterpart—providing a ride that’s springy as well as ultra cushioned. The upper is an engineered mesh called GOKNIT, which has open and closed areas across its surface to offer a good fit and breathability. The midsole has a tall stack height of 32 millimeters in the heel. It’s soft, but surprisingly responsive, and of course well-cushioned, though it’s not designed for wobbly feet. The outersole is full-length Resalyte, which is tougher than it looks, but even so, it’s backed up by strategically placed dots of carbon rubber for added durability, as per other GOrun road models. Whether it’s big road miles or recovery days the Ultra Road has got you covered.
“Fit really quite well; snugged up with good wiggle room. Super squishy, but not too mushy. Weird, but they run really well, and keep you going on easy days or long days with protection from the road.”
150
$
Mizuno Wave Enigma 5
Neutral Fall 2015
150
$
On CloudCruiser
150
$
Pearl Izumi Road N3
130
$
Skechers GOrun Ultra Road
115
$
2015 Fall Shoe Review — 6 — FORTIUS Media Group, LLC
Updates the Glycerin 12 Sizes: Men 7–13,14,15 B,D,2E; Women 5–12 2A,B,D Weight: Men 12.1 oz. (size 11); Women 9.9 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation
Updates the Wave Enigma 4 Sizes: Men 7–14,15,16; Women 5–11 Weight: Men 11.2 oz. (size 11); Women 9.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics
New Shoe Sizes: Men 7–14; Women 6–11 Weight: Men 12.2 oz. (size 11); Women 9.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation
New Shoe Sizes: Men 7–13,14; Women 5–11,12 Weight: Men 12.1 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation
New Shoe Sizes: Men 7–13,14; Women 6–10,11 Weight: Men 11.8 oz. (size 11); Women 9.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics
HONOLULU WAIKELE
Women and Marathons - Are you up for the Challenge? KC Carlberg, MPH, Owner of Try Fitness www.tryfitnesshawaii.com
realized that running wasn’t so much a punishment for me Women are interesting people. They can but something I really enjoyed doing. be mothers, daughters, wives, lovers, friends, bosses, leaders, helpers, a shoulder to cry on, and a force to be reckoned with. What is your favorite part about running? They can be nurturing, inspiring, compet- My favorite part about running is that it pushes you to your edge and challenges every aspect of you. Running tests you itive, strong, willful and protective. Women are truly social not only physically but mentally and emotionally as well and and will gather together when a friend is in need, will rally the troops lest a fellow friend be scorned. They laugh and cry shows strengths within yourself you did not realize existed. What is your educational background? together and they RUN!!! I have a Bachelors and a Master’s degree Women have had a long history of in Exercise Science from Marshall Universtruggling to compete in distance sity and have been coaching for 6 years. running. This is not to say there was no tradition of women’s long-distance What is your philosophy as a Running running. Women were forbidden from Coach? participating in the ancient Olympics. The mindset I take into coaching is that A woman who was caught even as if it does not challenge you, it does not a spectator at the Games could face change you. I hope for my runners to execution. But women in ancient have a well rounded training experience Greece held their own festival to honor with me in which they are pushed to the goddess Hera every five years. Only realize their physical, mental and emoone athletic event was held-a short tional strengths. footrace. What is your favorite thing about CoachWomen were considered the weaker ing your athletes? sex and were thought to be physically From beginning runners to advance athincapable of running a marathon. Beletes, nothing beats watching someone fore the 1980s, there were no women’s experience the euphoria that comes distance races in the Olympics. In the with accomplishing a goal they set out Moscow Games, the longest race for to achieve. Even if it means not being women was the 1,500 meters, which their favorite person during difficult, had been instituted in 1972. humbling workouts. In April 1972 Katherine Switzer was the first woman to run the Boston How is Try Fitness different than other Marathon. When they realized she was groups? The dedication of the Try Fitness a woman, she nearly got tackled and athletes and coaches is unlike any other taken off the course. She did finish and group I have encountered. I really enjoy made history. Try Fitness Running Coach Erin Hickok working with the Team.The women come In 1984, the women’s Marathon became from all walks of life including mothers, an Olympic event for the first time. Women’s participation in running and in running marathons wives, nurses, veterinarians, airplane attendants, business professionals and so many more and yet they all adhere to a in particular has come a long way since Katherine Switzer. very strict training regime. But not only do they adhere to the According to Running USA’s 2013 Marathon Report, women training, they are very successful at it as well. And not mention have gone from being just 11% of all marathon finishers in that we are all like one big, crazy family! 1980 to 42% in 2012. Women run because they can. They have the same goals, What are your upcoming goals? An ongoing goal of mine is dreams and aspirations as everyone else. When women run to finish a marathon or ultra-marathon in all 50 states. My together, much energy and power is created. most recent race was in Alaska and coming up next is Oregon! Try Fitness Running Coach Erin Hickok has been running her Nothing beats being able to combine my love for traveling with my passion for running! whole life and is truly an expert in the field. Join Coach Erin and Try Fitness’ Marathon Training this fall for an adventure you won’t forget. At what age did you realize you like to run? Until next time, train hard, laugh often, love passionately and I’m not sure it was a particular age I realized I liked to run. Growing up I played competitive soccer and as a punishment have fun. KC Carlberg, MPH and owner of Try Fitness Hawaii, of course we had to run. I quickly www.tryfitnesshawaii.com
Yoga after a Long Run by Susie Stephen , Photos Jesse Stephen Without a doubt the first thing that anyone wants to do after a long run in Hawaii is either A. Drink a giant glass of icy cold water (or your favourite electrolyte drink). Or B. Jump in the sea/ cold shower. And with the fall endurance sport season fast approaching many people are beginning to log extra rides, runs and swims and head out for longer and longer efforts. For runners preparing for either the Maui or Honolulu marathon, or maybe a local ultra trail race, those lengthy weekend efforts are a key component of a training plan. Yoga is around to help with your long run – and not only in the physical sense. There are numerous mental benefits that yoga has to offer when it comes to completing a long run, such as focus and control, and additionally yoga breathing practices can really come to the rescue when/ if you hit a bad patch – a few rounds of deep belly breathing can always help to calm the mind. Today we’re going to look at a number of the physical yoga poses that can assist the body with recovery from all those miles. Once you’ve arrived home from your run and started to rehydrate, maybe even grabbing a snack, kick off your shoes and find a comfortable flat surface where you can practice yoga (you don’t necessarily need a yoga mat). Follow this short sequence to help release tension from the body. 1. Lower leg, hip and shoulder sequence. Move into a low lunge position with the right knee bent and lowered onto the ground behind you. With the hands on either side of your front left foot, hinge forward from the hips and slowly lengthen out your body over the left leg – until you feel a stretch in the hamstring, not worrying about whether the leg is straight (See image 1.). Additionally you can point and flex the ankle here to stretch the front of the calf. Hold for 5-8 rounds of breath. Next slowly take your hands to on top of the left thigh and lengthen your spine upwards – feeling tall. Let the hips sink low towards the ground but without the front knee moving forward (See image 2). Focus on lifting the sternum whilst keeping the shoulders relaxed. After a few rounds of breath bring the right hand down to the floor just inside the left foot. For a gentle hip stretch let the left foot roll on to it’s outer edge as you rotate your upper body towards the left thigh. Lifts up the left arm as you peel open the chest towards the sky, and let the right shoulder drop down towards the ground (See image 3.). Take 3-4 deep breaths and then slowly lower the left arm down. Repeat this sequence on the second side – noticing if you feel any differences between the left and right sides of the body. 2. Cow Faced Pose variations. Sit with your right leg crossed over the top of the left – maybe with a rolled towel or yoga block underneath you to lift the hips. Bring the ankles to along side the hips if it feels comfortable to do so. If not, allow the right leg to sit over the left in a gentle crosslegged position. Sitting up tall take a deep inhale and then as you exhale start to fold forward, walking the hands out in front of you. Aim to keep the spine long and straight, and fold until you feel a hip stretch (See
image 4.). Hold for 5-8 rounds of breath and then walk the hands back up towards the body to prepare for the second side. A relaxing variation is to lie down and cross the legs over the body, adding the deeper hip stretch by taking hold of the ankles or shins with the hands (See image 4a.) You can then draw the legs in towards the body by bending the elbows, which creates a stronger stretch (See image 4b). 3. Gentle twist & mini-Wild Thing. Uncrossing the legs from the previous pose, sit with hands on the ground behind you, with the knees bent. Let the knees roll over to the left, and the feet lay flat against the floor. Take the right hand over to the left knee as you rotate the body and twist around to the left. Place the left hand on the floor behind your left hip. Keep the spine tall and straight and hold for 3-5 breaths (See image 5.). From here, press the left hand into the floor and lift the hips up off the ground. Take the right hand up overhead and reach it out behind you (See image 5a.). This is a great movement for the front of the body – lifting the chest away from the floor. 4. Legs up the Wall variation. If you only have time for 5 minutes of yoga after a long run I would recommend skipping all of the above poses and just doing this one. Well known as a restorative yoga pose, this simple elevation of the legs with the spine relaxed against the floor allows tired legs and feet to rest, giving them a mini-break of sorts. Sit alongside a chair or sofa, and then pivot around on your sit bones to swing the legs up on to the seat (more comfortable for people with tight hamstrings). Lie down gently on the floor behind you and let the arms and back of the hands rest on the floor (about a foot away from the side of the body), and allow the shoulder blades to release underneath you against the ground (See image 6.). Let the face and neck completely relax, close your eyes and take a few minutes to simply breathe and give the body a chance to recoup after your long run – before the rest of the day begins. There are a wide variety of yoga poses that can help the body to recover from a long effort on the roads or trails and the above poses are just a short sample of what ‘yoga’ as a form of exercise can offer the athlete. Maybe you already have a favourite yoga class, teacher or sequence you turn to time and again – but what ever you do use yoga as an opportunity to tune into how your training is going, how the body is recovering and discover what you can work on in the weeks ahead to become the best athlete you can be. Happy Trails.
For a video of this sequence please see YouTube.com/LongRunYoga and for more information about yoga and running please see Susie’s website: longrunergy.com
Clinics, Clinics, Clinics, Part Four By Brian Clarke
This is the fourth in a series of articles that describe and promote the up-coming, professionally directed, fee-for-service, endurance training clinics on Oahu. This series is for people who want to be recreational endurance athletes. An athlete is someone who is training for and practicing the skills of a physical fitness sport. Our sport is generally long distance swimming, biking, or running. Recreational athletes are in the sport for fun, instead of money. All of the programs described in this series are designed to develop athletic competence in an enjoyable, social setting. Some athletes want to become more competitive; and we can train you for that, too. If you want to become an athlete, you could do a lot worse than placing yourself under the tutelage of one the four professionals described in this series. Chet “The Jet” Blanton and Team Jet Hawaii. Team Jet is a fun group that cheers for one another at races and supports one another in pursuit of a healthy fitness lifestyle. The focus is on being consistent with training, form, nutrition, and stretching. You don’t have to be fast in Chet’s group. He enjoys working with the slower to medium ability, non-competitive athletes, including beginners. Chet’s website is www.teamjethawaii. com. In the coming months, you can look for The Team Jet Marathon Group. Come join a hard working but fun group. Information meeting and 1st run on Sunday, Aug 2nd at Kapiolani Park Bandstand at 7 a.m. 19-week program from Sunday Aug 2 to Sunday, Dec 13. Workouts on Tuesday and Thursday at 6 p.m. and Sunday at 7 a.m. Fee: Only $200. Our staff for the 2015 season: Coordinators: Michael Garrison and Chet the Jet Blanton. Coaches: “Markie” Mark Ahsing, Paula Berger, and Dustin Teruya. Details at www.teamjethawaii.com or email: chet@teamjethawaii.com. Kristin “KC” Carlberg and Try Fitness! The Women’s Fitness Experts. KC’s commitment is to help women achieve their goals in a uniquely safe and supportive environment that allows them to be competitive and rise to their greatest achievement level. Try Fitness is offering two exciting programs in the late summer and fall: The Marathon Training and The Xterra Conditioning Program (see below). Both programs include a strength training component which is critical for gaining the power for speed and injury prevention.
KC’s website is www.tryfitnesshawaii.com. An up-coming and on-going sampling of KC’s clinics and classes includes: Marathon Training for Women. September 8 to December 13, 2015. Tuesday/Thursday 5:15-7:30 p.m. and Saturday 7:00 to 9:00 a.m. This 14-week training will give you the confidence, skill, and fitness to complete the Honolulu Marathon on December 13. Whether you are a beginner or an advanced runner, Try Fitness coaches, KC Carlberg and Erin Hickock, will help you improve your form and technique through video analysis, interval training, strength training, nutrition counseling, and long runs. They will give you the tools to exceed your goals and enjoy the benefits of running for an improved quality of life. Cost: $420, plus tax. XTERRA Conditioning for Women. September 29 to December 6, 2015. Tuesday and Thursday 5:30 – 7:00 p.m. and Saturday 7:00 – 9:00 a.m. The 10-week outdoor training program includes intervals, high intensity circuit training and Saturday trail runs to help you prepare for the Xterra Off-road Race on December 6, 2015. These classes are also recommended for triathletes and cyclists looking to work on conditioning and base training for the 2015 season. Cost: $300, plus tax. Cost: $300 for the 10-week program or $15 per drop-in. Boot Camp for Women. On-going from 5:30 to 6:30 a.m. on Tuesday and Thursday at Ala Moana Beach Park by Magic Island. This total body workout is a cross-training program that incorporates a variety of fitness activities, keeps you moving from one exercise to another with no rest, increases agility, and burns a ton of calories. Boot Camp is perfect for those who want to stay in shape and are looking for a gym alternative. We meet at Ala Moana Beach Park by Magic Island and promise a fun and challenging workout. Cost: $125/month or $15 drop-in fee. Fun and Fitness Program. September 30 to December 16, 2015. Mondays and Wednesdays, 5:30 to 7:00 p.m. The 12week program is the original Try Fitness Training Program. Combining the five components of fitness, the support of fellow women athletes, and the fun from KC, the 12-week Fun and Fitness group workouts such as intervals, high intensity circuit training, kettle bells, aqua fitness, Ultra Frisbee, and classic strength and conditioning. We incorporate running/ walking, hiking, fitness ball, body weight exercises, circuit training, interval workouts, nutrition counseling, and yoga stretch into our programs. Our mission is to help you achieve your goals while creating and maintaining balance in your life. Cost $120/month.
S D L R O W N U R TRAIL 6 R E B DECEM OR F W O N P SIGN-U
UPCOMING XTERRA RACES 10/17 XTERRA GUNSTOCK RANCH 5K/21K LAIE, OAHU 10/31 XTERRA KAPALUA 5K/10K & KEIKI K KAPALUA, MAUI 11/1
XTERRA WORLD CHAMPIONSHIP KAPALUA, MAUI
12/6
XTERRA TRAIL RUN WORLDS KUALOA RANCH, OAHU
CALL TOLL-FREE 877-983-7721
WWW.XTERRAPLANET.COM
produced by
Raul Boca and Boca Hawaii. Race with Passion. Raul Boca has been training endurance athletes on Oahu since 1995. He has his own bike shop serving bikers and triathletes at 330 Cooke Street in Downtown Honolulu. And he organizes excellent swimming, cycling, running, and triathlon clinics. Boca’s training emphasis is on safety, getting in shape, and having a good time with the new friends his athletes meet in the clinics. Boca’s training programs starting in July and August, 2015 include the following. For more information: www.bocahawaii.com. ∙ Summer Cycling Training. August – September 27, 2015. Preparing for the Century Bike Ride. Tuesdays and Thursdays 5:30 p.m. and Saturdays 6:30 a.m. Enjoy cycling during beautiful, sunny, summer weather in Hawaii! For cyclists of all levels. Learn effective and safe riding technique. Use this nine-week program to get ready for the Honolulu Century Bike Ride or just train for fun! Get properly fitted for your bike, increase stamina and enjoy pace line training, hill workouts, heart rate trainer workouts and more! Fee: $350 Boca Marathon Training. August 22 to December 13. Tuesdays and Thursdays 5:30 p.m. and Saturdays 6:30 a.m. Let us help you prepare for the Honolulu Marathon with an interesting and fun approach. Don’t get bored of your running schedule—spice it up with a great training plan, experienced coaches, terrific running partners, hard work, and more! The program includes tempo runs, interval training, hills, long runs, running technique analysis (video), nutrition and injury prevention seminars and potlucks. Saturdays include aid station supported long runs. Fee: $375.
bundle. Brian Clarke and BC Endurance. Safe training; smart racing; since 1979. You can train year round with like-minded recreational athletes who enjoy their sport, whether on the roads, the trails, or in the water. Sign-up for program details and announcements at www.bcEnduranceTrainings.com. Beginning soon, you can look for: The BC Endurance Marathon Training. Why hit the wall? Join Brian Clarke’s 36th annual marathon training preparing runners, joggers, & walkers for the 2015 Honolulu Marathon. Anyone can do this 19-week program (August 3 to December 13, 2015). Beginners are welcome. Two weeknight locations: Central Oahu (Waipio) and Downtown Honolulu (UH Manoa). Child care service at the town location. Train in ability groups. Nobody trains alone; nobody gets left behind! Workouts adjusted to your fitness level. Dozens of interesting workout locations. Have fun while you get in shape. Tips on nutrition and weight management. Injury-free training and a guaranteed finish to the Honolulu Marathon. Schedule and Tuition: Workouts on Monday and Wednesday 5:30 p.m. and Saturday 6:30 a.m. Tuition: $245 ($145 students and retired); installments okay. Our Promise: You’ll do the Honolulu Marathon safely, competently, and enjoyably with experienced leadership and friendly group support. Sign up for announcements at www. bcEnduranceTrainings.com.
Sunday Trails for Hikers. Explore eight scenic, east Honolulu ridge trails between Makapuu and Waahila Ridge (above Saint Louis Heights). In the process, you’ll gradually build the Ocean Run with Raul and Mariane! Wednesdays 7:00 a.m. strength to tackle the highest peaks in the Koolaus. – 8:00 a.m. at Kaimana Beach. Ocean Running, also called Basic entry fitness level. Initially, you should be able to walk aqua jogging, is a fun alternative to conventional training slowly for 90-minutes on rugged trails. This training is for and a good complement for swim, bike, and running. Many professional triathletes and elite runners have been using this active people who dare to enjoy the breathtaking vistas of Honolulu and the Windward side of Oahu from unbelievably exercise for years, both as cross training, and during periods exhilarating perspectives. of injury. Improve your fitness become faster and stronger Schedule and Tuition. Sunday mornings from October 11 to runners. Fees: $12 single class or $50 5-class bundle. November 29. Eight 2-to-4-hour hikes starting at 7:30 a.m. Do the program for a flat rate of $75. Or drop in for $15 per Spin with Raul. Ongoing, Fridays 7:30 to 8:30 a.m. Indoor session. spin bikes. Raul will take you onto a cycling workout with inspiring music and that unique Brazilian flair! This charming How to Join. Come to the first hike at no charge for an introduction and orientation to the training. For details, and knowledgeable 20-time Ironman triathlete will make your training fun! Workout upstairs in BOCA Hawaii’s loft-like, please email BrianCSRun@aol.com to indicate your interest in attending the first hike. high-ceiling, open window, fresh air studio. Good old fashioned fitness at its best. Fees: $12 single class or $50 5-class
2015 TRAINING Make your goals a reality!
The Women’s Fitness Experts
Marathon Training for Women
Sept. 8–Dec. 13, 2015 14-week program.
Conquer the 26.2 miles of the Honolulu Marathon. Check our website for Personal Training with KC Carlberg.
TryFitnessHawaii.com
Xterra Conditioning Program
Sept. 29–Dec. 6, 2015 10-week program. Prepare for the Xterra with our circuit training, interval training, trails runs and more.
BOOT CAMP On-going Tue/Thur 6am-7am Magic Island at Ala Moana Beach Park
Who Wants to Ride a 50-Pound Bike? Lori McCarney, CEO Bikeshare Hawaii, Photo Bikeshare Hawaii Ben Trevino and I recently traveled around the country to experience bikeshare systems first-hand. Then we brought a selection of bikeshare bikes to Honolulu as part of our process to select the system that will best serve Hawaii’s residents and visitors. We’ve been showing the bikes to a variety of people to get input and gauge appeal. After a quick look at any one of the bikes, almost everyone grabs it by the handlebars and picks it up. “It’s really heavy!” they say. And yes, bikeshare bikes ARE heavy. Certainly heavier than your carbon fiber racing bike, and heavier than your commuter bike. But weight is only the most obvious difference. Just like a tri-bike is designed for fast and efficient bike splits and mountain bikes are made for off-road riding, bikeshare bikes are designed for a specific purpose: short trips in an urban Type of Riding (center this title over setting like Honolulu. Bikeshare users are primarily interested in transportation and recreation, compared to people who ride bikes for sport. Here’s a comparison of sport riding (I’m assuming road or triathlon racing here) to transportation riding so you can better understand the purpose of some primary design features of a bikeshare bike. So, I hope you won’t turn your nose up at the bikes that are part of the Bikeshare Hawaii system. We’re tweaking features to give you a comfortable and reliable ride, while we ensure the bikes suit our initial phase in Honolulu and then communities across the state.
Sport and Type Transportation)
Objective
Required Bike Accessories
Theft Protection
of riding
Sport Get from Point A to Point B ASAP
Transportation Get from Point A to Point B without sweating
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Garmin Bottle Cages Lights
Option 1: Locked up in my car or safe at home. Option 2: It never leaves my sight.
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Something to hold my purse and laptop. Lights
Option 1: U-locks (2) to secure front wheel, back wheel and frame. Remove seat and take it with you. Option 2: Get a really, really cheap and undesirable bike.
Clothing
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When we’re up and running in early 2016 with nearly 2,000 bikes at 200 stations, I expect there will be plenty of times you’ll come to love them.
Posture
Keep up with our progress by following us on facebook, Instagram, and twitter or by signing up for our email list at www.bikesharehawaii.org.
Minimize Effort
Accommodate Rider Skill
Spandex bike or tri kits Bike shoes with clips
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Dresses, skirts, pants Heels
Forward and narrow and efficient for more speed with less effort.
Sitting upright is more city-like and relaxed for short distances.
Aero or dropped position, looking only a few feet ahead.
Upright, so I can look around easily.
Lots of gears to choose from to maximize speed. Assumes people have good bike handling skills.
Enough gears for flat terrain and modest hills. Easy to get on and off. Anyone should be able to ride.
Bikeshare Bikes Riding a bike at an easy pace is cooler than walking (or riding at a fast pace). ● Basket ● Front and rear lights that illuminate (and charge) as you pedal. Bikeshare has locking systems built in. Once you lock the bike, it’s not your worry any longer. Bike parts and tools are unique and useless on other bikes. ● Wheel guards and fenders ● Covered chains ● Step-through frame Cruiser-like or Dutch bike design with broad handlebars, an easy reach and a comfortable seat.
Some bikes have 3 gears and others have 7 or 8. Step-through frame. Low center of gravity. Simple.
So, I hope you won’t turn your nose up at the bikes that are part of the Bikeshare
Bike Ed for Adults
by Malia Harunaga, Hawaii Bicycling League, Photos courtesy of Hawaii Bicycling League Do you know how to ride a bicycle? If you answered “yes, of course,” then you should consider coming out to a cycling workshop hosted by the Hawaii Bicycling League (HBL) to test your skills. HBL holds free cycling workshops all around Oahu for every skill level: those just starting their journey on two-wheels, to veterans who want to ride more efficiently, learn advanced hazard maneuvers and fix flats in a breeze. But for those who answered “no” to that question, do not fret; you are one of many who don’t know how to ride a bike! The Hawaii Bicycling League offers free workshops for adults who do not know how to ride bikes or who have not touched a bike for a few years (or decades!) and need a quick “how- to bicycle” refresher. A study published a few months ago revealed that nearly six percent of Americans do not know how to ride a bicycle. This may not seem like a large number, but you would be surprised how many adults (16 years and older) in Hawaii have never experienced the joy of bicycling. College students, 16-year olds to 92-year olds and many in between have started rolling on two-wheels through our Adult Learn to Ride program. There are many reasons to ride a bicycle; bikes are great for our environment by cutting down on pollution and fossil fuel dependence, they are great for your physical fitness by getting you fit and in shape, and they are great for your mental wellness by promoting blood flow to the brain. But for those who do not know how to ride a bike, these bicycling benefits are out of reach. If you have a friend who does not know how to ride, tell them about HBL’s workshop and encourage them to try it out! HBL provides bicycles and helmets free of charge, and offers a safe learning space and helpful League Certified Cycling Instructor (who also acts as your enthusiastic cheerleader!). Students meet in a secure space and practice balance and bike handling with our skilled instructors to guide newbie riders along. We use a specific teaching method that is safe for
first-time bikers to ride independently without the risk of falling. Once the basics of balance and pedaling are established, we can help you find the perfect bike for you and show you the best routes in your neck of the wood to practice riding on. For those who do not know how to ride, now is the time to try! It’s never too late to learn. Find out more at: hbl.org/content/adult-learn-ride Or email Malia at malia@hbl.org Office: (808) 735-5756
“I feel like a kid again!”
by Malia Harunaga, Hawaii Bicycling League, Photos courtesy of Hawaii Bicycling League “I feel like a kid again!” This is the most common thing I hear as seniors spin away from me on their recumbent tricycles provided free of charge by the Hawaii Bicycling League (HBL). My name is Malia Harunaga and I am the project manager for HBL’s Senior Cycling program. I have the privilege to have a wonderful time riding three- wheelers around with our kupuna (folks 55 years and up), leading the way down the scenic Pearl Harbor bike path and watching them have a great time. The Hawaii Bicycling League, a non-profit organization that just turned 40 this year, works to enable more people to ride bikes (and trikes) for health, recreation and transportation through advocacy, education, and events. HBL recently started up a Senior Cycling program designed to get older adults out of the house, active and healthy by lending seven recumbent tricycles for free rides exercise for everyone as they grow older. along Hawaii’s bike paths with the help of a grant from the City & County of Honolulu’s Department of Transpor- We are so fortunate to live on Oahu, where the weather is beautiful year-round, but many of our kupuna do not tation services. get the opportunity to adventure outside. These trikes HBL strives to share the joy that bicycling gives to those not only provide seniors with a good workout and a chance to explore Hawaii, but also a way to rediscover who are unable to ride a two-wheeler, or for those who want to experience something different. Recumbent tricy- their youth. More and more research shows that routine cles are known for their unique riding position that offers physical activity plays a direct role in increasing brain function and helping with diseases like Alzheimer’s, by greater stability and comfort to riders of all levels, makboosting blood flow to the brain and increasing levels ing them perfect for those with bad backs and joints or poor balance. We believe that cycling is a lifelong activity of protein that aid in the growth of new brain cells. The seniors who come out and ride the trikes are not only because of its low-impact nature, making it a wonderful helping their bodies get stronger but are strengthening their brains as well. HBL’s Senior Cycling workshops meet Tuesday and Thursday mornings at the Pearl City Hawaii Self Storage Unit (across the street from the Neal S. Blaisdell Park in Aiea) at 9:30am. There are also weekend rides and even sometimes a special Senior Sunset Ride for kupuna to enjoy. Participants are provided with an orientation and trike fitting before riding on the bike path for a good hour of leisurely exercise. We welcome all seniors (regardless of bicycle experience) to come out and try our trikes. Call (808) 735-5756 or go to hbl.org/seniors to check out the full schedule and sign up for a workshop before the seats are filled up! For more information you can contact Malia Harunaga at malia@hbl.org or call our office at (808) 735-5756. Senior Cycling: www.hbl.org/seniors Where: Pearl Harbor Bike Path When: Every Tuesday and Thursday 9:30 - 11:30 am Cost: Free!
Honolulu • Aiea • Kailua
Walk Bike Drive by Travis Counsell
Walk Bike Drive is a presentation funded by the Hawaii DOT offered by the Hawaii Bicycling League.
best ways to pass a cyclist: Slowing down, waiting till it is safe to pass, signaling, and leaving plenty of space between you and cyclist.
We give this presentation to audiences of all types. Drivers of large commercial trucks, members of local Rotary Club groups, as well as large groups of cyclists.
We discuss some of the different cycling infrastrucutre from Sharrows, to Bike Paths, and Protected Bike Lanes.
Our goal is to educate all users of the road (people driving, biking, and walking) and help reduce the number of collisions and fatalities. No one group is at fault, so we aim to educate broadly. This includes presentations as well as workshops. We’d like to see better cyclists and drivers on our roads.
We also discuss how a cyclists should use the road, not the sidewalk. Many more collisions happen when the cyclist is using the sidewalk, than on the road. Our workshops offer cyclists the skills necessary to feel comfortable riding on the road, if they do not currently.
There are two factors when driving a car that are involved in most fatal crashes: Speed or Distracted Driving (Mostly drunk driving).
We are always looking for new audiences to deliver this presentation to. If you know of a group that could benefit, please contact the
Speed is a very large factor. If a vehicle traveling 20mph hits a pedestrian or cyclist they have a 90% chance of surviving. However just increasing that speed to 40mph, decrease that chance to 10%. Also never drive why distracted. Drinking or doing drugs is a large portion of these crashes, but also using a cell phone, or reaching for something in the back seat. Anything that takes your eyes or mind off driving, shouldn’t be done while driving. Drivers have a larger responsibility on the road. Hawaii has a law called the “Vulnerable Users Law” which simply states that if a person driving a vehicle hits and seriously injures or kills as vulnerable user (pedestrian, cyclists, paramedic, police officer, etc) then the fines and penalties can be doubled. Drivers often do not know how cyclists behave or aren’t expecting to see them, and often don’t see them. By mentally expecting to see cyclists and predicting their movements, many collisions can be avoided. Many people, drivers and cyclists alike, do not know that cyclists have the same rights and rules to the road a vehicles. This includes that a cyclists can use the whole lane of the road, when the road is too narrow for car and bike to share the lane. Most commonly when the lane is narrower than 14ft, which is most lanes in Hawaii. We go over the most common collisions between cars and bikes and the best ways to avoid them. Usually being more visible on the cyclists part, and learning to expect and see cyclists on the drivers part. We also go over the
Hawaii Bicycling League.
SWIM TRAINING Swimming technique, analysis, and tness for pool and open water Former D1 Swimmer • Over 20 years of competitive swimming • Over 10 years of coaching experience • Current USMS and open water swimmer • Certiied Personal Trainer, ISSA
For additional information and rates contact: Chelsea Huang huangchelseak@gmail.com Honolulu, HI
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1 K Swim 5 K Run Individual or Team Enter online @ Active.com
Enter online @ Active.com
COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes. ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Nov. 14. Entry fee includes one T-shirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui-Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES: $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Nov. 21. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available. Early Registration postmark by 11/14/15, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS. Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org
BIATHLON SERIES:
INDIVIDUAL or TEAM RUNNER (Last Name)
(First Name)
S INDIVIDUAL or TEAM RUNNER (Phone)
Birth Date
INDIVIDUAL or TEAM SWIMMER (Last Name)
Age
Sex
L
XL
Shirt Size
(First Name)
S
CHRISTMAS BIATHLON: Nov. 28, 2015 Birth Date
Age
Mailing Address
TEAM AGE GROUP (Check ONE only) 0-34 35-54 55-74 75-94 95-114 115+
M
Sex
L
XL
Shirt Size
City Zip Check this box if you are entering the BIATHLON SERIES
Email Address TEAM DIVISION (Check ONE only) Male Female Mixed
M
Biathlon Series Entry (Mail by Nov. 14) Biathlon Series Late Entry (Do not mail after Nov. 21)
Individual $75 $100
Team $150 $175
$30 $45
$60 $90
Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.
Christmas Biathlon Entry (Mail by Nov. 14) Christmas Biathlon Late Entry (Do not mail after Nov. 21)
WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.
I have read, understand and agree to the terms of the waiver & release.
Date
Parent or legal guardian signature and agreement to waiver, if entrant under 18.
Date
I also agree to the terms of the waiver & release for the following events: (write initials) Magic Island Biathlon Valentine’s Biathlon
Kailua High School Surfriders
5K/10K FUN RUN/WALK 19th. Annual Sunday, November 8, 2015, 7 a.m.
DISTANCE: Run/Walk: 5k (3.1 miles); 10k (6.2 miles) Enchanted Lake area. WHEN & WHERE The Fun Run/Walk begins at 7am, Sunday, November 8, 2015 at Kailua High School, 451 Ulumanu Drive. WHY Help Kailua High School’s Programs SCORING Chip timing. Pick up race day. AWARDS Awards for run finishers: Trophies for 1st place male and female overall winners; medals for 1st, 2nd, and 3rd place male and female finishers in all age-categories. PRIZES Random drawings for prizes. 2 0 1 5 Entry
5K____
W 2012 I N N E Female R S 2 0 1 45K RACE Overall Winner 5Yvonne 21:46 K F e mCovington ale 7-12 Katie Hashimoto 23:45 Keely McGhee –Overall 13-16 Marissa Kauppi 26:27 7-12 Josephine Reyes 17-18 Lily Berryliftee 30:12 3-16 Katie Hashimoto 19-241Jenna Matsumoto 25:10 1 7 - 1 8 KLowrey y l a C a n24:00 tillo 25-29 Andrea 1 9 2 4 R o s e M a29:06 thews 30-34 Dar Grignon 2 5 - 2 9 JLieberman e s s i c a S c a32:43 ffidi 35-39 Melissa 3 0 -Michele 3 4 J e n nTritt i f e r 24:24 M c Va y 40-44 3 5 Christine - 3 9 K a t i aDenton n a C a s 34:00 taneda 45-49 40-4 4 S a m aBlack n t h a 26:41 Saraniti 50-54 Rhonda 5-49 C h e r y l M26:18 iram 55-59 4 Susan Redpath 5 0 - Edelen-Smith 5 4 R h o n d a B l49:00 ack 60-74 Pat
55-59 Debora Anderson 60-64 Melanie Killam 62012 5 - 6 9 Male G r e t a5K Hofius 7 5 - 7 9 Makai R e n e Clemons M c W a d e18:40 Overall Winner 5 KRiehl M a l e22:21 7-12 Aidan C o lColin i n K uKubota b o t a - O v19:11 erall 13-16 7 - 1 2 To r i k S t o k k22:04 a 17-18 Dominic Ramiscal 1 3 1 6 J e s s e W y s ard 19-24 Jared Matsumoto 53:53 7 - 1 8 Rodriquez S e v i n L a n22:05 ang 25-29 1Chris 1 9 - 2 4Thomas S h a u n Gouard K a m a k e18:57 a - Yo u n g 30-34 5 - 2 9 23:27, P a t r i c40-44 k N a Steve kagaw a 35-39 Jeremy2 Miller Clemons 19:44 3 0 - 3 4 22:07, D r e w50-54 L i c hDavid t e n s tChristopher ein 45-49 Mark Borawski 19:51 3 5 3 9 G a r r e t H a r r i e s 55-59 Joe Laturnau 22:56, 60-64 Kent Billings 25:46 4 0 - 4 4 Ed K eKemper v i n S h i27:11 ramizu 65-69 4 5 - 4John 9 M aGluck r k B o r29:26 awski 70-79 5 0Siegfred - 5 4 R o b eRemler r t F u n i56:10 kawa 80+ 55-59 David Christopher 70-74 Ed Kemper 7 5 - 7Female 9 C l i f f o10K rd Fujii 2013 0 - 0 v e r Christal B i l l C u nCuadra ningham Overall8Winner 41:17 1 0 K Kaleo F e m a l1:52:15 e 17-18 Abbie Lau r a D a rEllefson r o w - O v e56:33 rall 19-24 Lauren 25-291Rachelle 9 - 2 4 K a rLayman l e n e S a t44:47 o 30-34 Laura 2Darrow 5 - 2 9 R47:05, a c h e l35-39 B r u nLaura m e i e rCrago 53:46 40-44 Jean Riehl 48:05, 45-49 Stefy Matsumura 3 0 - 3 4 L e i l a n i K a l u h i o k a l a n i - M y e r s 43:51 50-54 Lisa Pietsch Flynn 56:24 3 5 -55:55, 3 9 Yv e55-59 t t e SYvette oto 60-64 GK Griffin 4 51:06:43, - 4 9 J a n65-69 e l l e ILinda z u t s uZarchin 1:12:05 50-54 Marjorie Okey 10K 5 52012 - 5 9 LMale ynn M uramaru Overall Winner 6 0 - 6 4 Tyler S u s aHubbard n G a l l 36:10 7-10 Nicholas Pugliese 6 5 - 6 9 48:4713-16 L i n d a M uCedric r p h y Petty Jr. 40:20 17-18 Race 42:04 M a lWest e 10K 19-24 Garza T h oMichael mas Gou a r d O41:24 verall 25-291 3Peter 46:01 - 1 6 GKeegan a b r i e l To m 30-341Matthew Libstorff 7 - 1 8 S e o n g B u m39:11 Kil 35-39 Jason Florimonte 2 5 - 2 9 A l e39:03, x a n d e40-44 r D u nBryan c a n Cook 44:22 45-49 Jerry Van 39:44 30-34 C hHooser ris Lebe l 50-54 3 5 - 3Ted 9 MLeon i k e K 41:46 erkman 55-59 4Richard 46:58 0 - 4 4 S t Shift u a r t Ts uji 60-64 50:40 4 5 - 4Frank 9 M a rPugliese k Woomm avovah 60-64 5Henk 54:07 0 - 5 4Verhagen L o u i s To m sic 65-69 Karl Dovermann
10K____
Sex (Circle one) M F Age on race day (11/08/15)_____ T-Shirt (Circle one. If size is not indicated, adult large will be given.) Adult S M L XL XXL Child M L Run/Walk Division (Circle one): 7-12, 13-16, 17-18, 19-24, 25-29,30-34,35-39,40-44,45-49,50-54,55-59,60-64,6569,70-74,75-79,80+
RACE PACKET PICK-UP Saturday, Nov. 7 at Kailua High Gym. noon to 3 pm. Sunday, Nov. 8, the morning of the race from 6 am. REGISTRATION Mail-in entries must be postmarked by Nov. 2, 2015. No guarantee of t-shirt for
late entrants.
MAKE CHECK PAYABLE TO: Friends of Kailua High School MAIL TO: Attn: K. Kemper 1047 Apokula St. Kailua, HI 96734 Please mail by Nov. 3, 2015: Raceday registration accepted til 6:30AM
Register online at active.com INFORMATION Call Anne Higashi at 223-5750 or Ed Kemper at 225-2965.
or go to www.friendsofkailuahigh.com
REGISTRATION DONATION ENCLOSED All donations are non-refundable.
Regular (Postmarked by Nov. 2) __$25 with t-shirt __$15 no t-shirt __$12 t-shirt only Kailua High School Students ONLY: __$12 with t-shirt
Late (after Nov. 2) __$30 with t-shirt __$20 no t-shirt __$15 t-shirt only __$8 no t-shirt
Last Name, First Name_____________________________________________ Address______________________________City_________________State_________Zip_____ Phone__________________E-mail address______________________ I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I know that there will be traffic on the course route. I assume the risk of running in traffic. I assume any and all other risks associated with this event including but not limited to falls, contact with other partcipants, the effects of weather, including high heat and humidity, and the condition of the roads, all such risks being known and appreciated by me. Knowing these facts and in consideration of
your accepting my entry, I hereby for myself, my heirs, executors, administrators, or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the Friends of Kailua High School, the Department of Education, State of Hawaii, City and County of Honolulu, this events officers, directors, members, volunteer-agents, succesors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind the nature whatsoever arising out of or in the course of my participation in this event.
Signature:___________________________Signature of parent or guardian if under 18___________________Date________
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䘀攀愀琀甀爀椀渀最 䠀愀眀愀椀椀ᤠ猀 伀渀氀礀 搀礀渀愀洀椀挀 䘀椀琀 匀礀猀琀攀洀
Protected Bike Lanes = Lots of People Bicycling
By Daniel Alexander, Advocacy Director for Hawaii Bicycling League, Photo: Hawaii Bicycling League Watching from Thomas Square in the heart of Honolulu on a Tuesday afternoon in July 2015, a steady flow of people were bicycling by –the after work commuter rush on the King Street protected bike lanes. Pedaling along in the bikeway protected from car traffic by a curb and skinny white bollards they rode all kinds of bikes at all range of speed. Less than a year ago, this scene didn’t exist.
creased from 2.5% to 5% of commute trips. This is a long way from the 45% bicycle rate of Copenhagen, but it’s headed in the right direction.
The City knows that we need a Minimum Grid of protected bike lanes and will be revealing their plans to begin building this network at a September 1, 2015 public meeting. A key part of this is the City’s commitment to construct at least one new protected bike On December 5, 2014, Honolulu Mayor Kirk Caldwell at Thom- lane each year in 2015 and 2016. Hawaii Bicycling League is as Square officially opened the King Street protected bike supporting this effort and pushing for more. Get involved with lanes. As a cap to the grand opening event hosted by Hawaii HBL to add your voice of support. And most important of all, Bicycling League, the Mayor lead an inaugural ride down make sure to get out there and bicycle. the 2-mile bikeway joined by more than 500 cycling along with him. While there was some push back against the new bikeway, 8 months after opening the experience has been overwhelmingly positive. As of June, cycling rates were up 79% (from 281 to 720). People bicycling on the sidewalk had decreased from 70% to 9%.
With the King Street protected bike lane, Honolulu joined 70 other American cities embracing protected bike lane design in use in Europe for decades. The real power in protected bike lanes is that they make bicycling accessible to the masses. National surveys have found around two-thirds of people would like to bicycle more, but need bikeways protected from cars to feel comfortable cycling. Hawaii Bicycling League’s survey of bicyclists and potential bicyclists on Oahu found that 77% preferred protected bike lanes or bike paths. The dramatic increase in cycling rates on King Street shows we’re starting to reach that mass of potential of cyclists. The King Street protected bike lane is just the start of a network needed to truly make cycling accessible. A Minimum Grid of protected bike lanes that bring one within a half-mile of everyone in Honolulu is needed to make cycling safe, convenient, and accessible. The opportunity to transform Honolulu shouldn’t be understated. Starting in 2009, Washington DC started investing big in protected bike lanes, working to build a network. In the four subsequent years cycling rates in-
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TryFiTness coaches: KC Carlberg Erin Hickock
If you are tired of not seeing the results you want in running then join us on the beautiful North Shore at Camp Erdman. Work with Experts to Improve: • • •
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expires
10/28/15
Is Running Bad for Your Knees? By Jennifer McFarland, PT at Jaco Physical Rehabilitation
A popular belief surrounding regular running for exercise is that it can lead to the development of knee osteoarthritis (O/A) - particularly in older adults. Recent studies are contradicting this myth, however, and show that running may actually contribute to improved knee health for those who participate regularly. The preliminary results of a study completed by researchers at Baylor College of Medicine was presented at the American College of Rheumatology’s annual meeting in 2014. These findings concluded that participants of any age who engage in regular running were less likely to experience frequent knee pain when compared to participants who did not run. The regular runners also showed less evidence of knee O/A, both on x-ray findings and on assessment of their symptoms. The runners also had a lower Body Mass Index (BMI) than the participants who did not run and this correlates with a lower risk of developing knee O/A. Furthermore, we know that weight bearing and repetitive motion activities, such as running, can assist in driving nutrients into the cartilage within the knee joint, promoting joint health. A common belief is that the increased load placed on the knee when running causes a breakdown of the protective cartilage within the joint, contributing to the onset of O/A. Therefore, walking is often prescribed as a ‘safer’ form of physical activity. Recently, researchers at Queen’s University addressed this issue by exploring the biomechanics of running versus walking. They found that the overall load on the knee was essentially the same during both activities. Runners did experience more force through their knee joints as they made contact with the ground, but because of their lengthened stride, the frequency and duration of the ground force was equal to the force placed on the knees while walking over a similar distance. Unfortunately these research studies have not addressed the effect of running on individuals with pre-existing knee injuries or O/A and it is always best to consult your medical provider before starting a new exercise program. The team at Jaco can provide further tips and advice on how to safely and effectively begin your own running program. Happy Running!
Coconut Chase
photos by Augusto De Castro www.photogrunner.com
festive t-shirts! fun giveaways!
Creepy
Crawl *5K FUN RUN*
*KEIKI TRICK-OR-TREAT WALK* *COSTUME CONTEST* *FUN FOR THE WHOLE FAMILY!* october 31, 2015 Honolulu, hawaii
Magic Island Ala moana beach park
REGISTER ONLINE AT ACTIVE.COm More fun details available at www.tropicaltriplecrown.com
Going on a Road Diet: for healthier roads By Daniel Alexander, Advocacy Director for Hawaii Bicycling League
Oversized roads come with big negatives; they make crossing the street longer and more dangerous, take away room that could be used for bike lanes, and enable dangerous driving – speeding, weaving, and passing stopped cars at crosswalks. The impacts are giant – more traffic injuries and fatalities and fewer people walking and bicycling. Given the big price, communities across Oahu are pushing to put some of their oversized roads on a diet.
witnessing giant traffic safety improvements while the roads continued to handle the same levels of traffic. A summary of studies from across the country, found road diets resulted in an average 29% reduction in collisions and injuries for all roadway users. Based on the overwhelming evidence, this year the US Department of Transportation threw their full support behind this approach, listing road diets as one of nine “proven safety countermeasures.”
On November 15, 2014 more than 50 people took to the streets of Kalihi to demand that a neighborhood road – Kamehameha IV Road – be made safer for bicycling and walking. The 4-lane Kamehameha IV Road was plagued by high rates of pedestrian, bicyclist, and motorist traffic injuries and had constant issues with speeding even though Honolulu Police Department’s Kalihi station sits right on it. The community members were asking for a road diet – to change the road from 2 lanes in each direction to 1 lane in each direction, and a center left turn lane. The change would allow for bike lanes and would make pedestrian crossings safer. The Kalihi community was not asking for something entirely new to Oahu, a community request in 2009 led to a road diet on Keolu Drive in Kailua.
On January 12 of this year, Honolulu Mayor Kirk Caldwell came together with community advocates to announce the City would move forward with the Kamehameha IV Road road diet as part the upcoming repaving. This was a big win for the community and Dole Middle, Kaewai Elementary, Kokua Kalihi Valley, and the neigborhood board were on hand to celebrate the announcement.
A road diet, also known as right sizing, repurposes unneeded lanes and uses the space for non-motorized users (i.e. bike lanes). Nationally, Seattle has lead the way in using this approach, having implemented road diets on 34 roads and
The success in Kalihi is bringing inspiration to other communities. On April 4 of this year nearly 200 people came together to mourn the February death of David Niau who was struck and killed while bicycling on Nuuanu Avenue, and to seek solutions to make this neighborhood road safer for bicycling and walking. This has led to a push for the City to implement a road diet on Nuuanu Avenue. At press time, this is still a work in progress, but it is clear is that communities are starting to demand safer streets for bicycle and walking, and road diets are one effective option for delivering safer streets and healthier, happier communities.
SUMMER SAVINGS!!!
My three favorite… Places to ride a bike in Hawaii. by Mariane Uehara
I guess of all three sports (swim, bike, run), the bike is my weakest one, however that does not mean it is my least favorite sport. Actually I love riding my bike just as much I enjoy running and swimming. Each sport has some unique aspects. On the bike I can go farther, longer, and also faster! Hawaii has so many wonderful places where you can ride a bike, so it’s really hard to choose just three places. But because the name of this article is “my three favorite…” I have to choose them, so here they are: 1. Tantalus - Oahu Tantalus is a gem in the middle of Honolulu. A challenging 5 mile climb, that no matter how many times I ride it, it never gets easier. The accomplishment of reaching the very top is always a refreshing reward. Even more special than reaching the top is the scenery along the way. The lush green of the various types of trees, the birds singing, the sweet smell of the flowers, and the cool atmosphere, makes the ride fabulous. In a crazy way I enjoy the pain of going up Tantalus more than riding down, but the stunning view of Diamond Head going down is one of the best post cards of the city, in my opinion. where: start at the bottom of Makiki Heights Drive and loop around. distance: almost 5 miles to the top, almost 10 miles for the whole loop 2. Queen Ka’ahumanu Highway - Big Island Kona, on the big island of Hawaii, is my favorite island to ride a bike. More specifically, I love riding the Ironman Hawaii bike course. The reasons I love this course are: large bike shoulders, very few, almost zero stop lights, clear skies, ocean along the entire ride, and the lava fields that go on forever! Yes! I love the heat and the lava. That environment makes me feel like I am in a whole different planet (laughs). Tim and I fly to the Big Island quite often. I am extremely lucky that I have had the opportunity to train there so many times. On this course I have had my best and fastest rides. One time, me and Ray Brust caught Tim Marr and Chris McCormick. I was drafting Ray, and Tim and Macca weren’t riding that fast, but still we caught the pros (laughs)! Last year training for Ironmam Hawaii, I started a long ride with Tim Marr, Penn Henderson, Art Morales, and Terenzo Bozzone, all unbelievable riders. I put in my mind that I was going to do my very best to stay with them as long as I could. I made it until the beginning of Hawi, always drafting
them of course! But I did!! It was the hardest and fastest ride I ever done. Thank you guys! where: start at Kona town, ride all the way to Hawi and back. distance: 106 miles 3. Haleakala - Maui Haleakala is not just my favorite place to ride a bike, it’s one of the most special places I have ever been. The first time I rode Haleakala it was a few years ago with the Boca Hawaii group. We started the ride all together, but somehow I ended up climbing the whole mountain by myself, and I am glad I did. It is almost hard to express in words what I felt during my ride. At one point when I was getting closer and closer to the clouds, I felt so close to loved ones that are not here anymore physically but in my heart everyday. I don’t remember how hard or easy the climb was, I just remember how grateful I was for being there, for having the opportunity to live such an incredible experience physically, mentally and spiritually. Oh! I also remember going down the mountain with my friends Aaron Sundberg and Jeff Ling. It was also physically, mentally and spiritually very challenging, but in a totally different way! When we started to ride down, it was pouring raining, and extremely cold. We could barely see our hands in front of our faces because of the strong mist. We were miserable, laughing and crying, and dreaming of a hot shower during the whole ride down. We safely made it to town, and it is one of my favorite adventures to this day! where: start at Paia town, ride all the way to top (and just ride down if it’s not raining) distance: 36 miles to the top. Where is your favorite place to ride a bike in Hawaii?
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