November-December 2016 by Hawaii Sport

Triathlon for Kids Trailshoe Review Stretching for cyclists

Photo: Michelle Simmons

Yoga for Runners

SWIM - BIKE - RUN

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November - December 2016

Get in touch wit da aina! Literally! Seems like the Makahiki Challenge crew perfectly themed this year´s race “Get LEPO”, or in English, “Get DIRTY”. Hawaii´s First 5k Obstacle Mudrun is back for Makahiki Challenge Eono (Number 6!) December 17. The Makahiki Challenge is brought to you by KONA BREWING COMPANY as well as Maui Jim, Oceanic Cable, Kualoa Ranch, Hawaiian Ola, Bioastin, Pacific Mortgage, GP Roadway Solutions, I&L Rentals, Hawaiian Ice, Makai Lifestyle Magazine, Island 98.5, Freedom Media, Penhall Company and Whole Foods. 2 | HAWAIISPORTMAG.COM

Photo by Gameface Media 3 | HAWAIISPORTMAG.COM

ALOHA FROM THE EDITOR

November and December are always exciting months in Hawaii Sports. Major events like XTERRA and Honolulu Marathon of course on the schedule, but if you look closer on the calendar then it is full of great events that are worth trying out. You can find our calendar in the middle of the magazine, tear it out and place it on your fridge. It is also the end of the year, and it is time to take stock of the year that has passed, and prepare and plan for the upcoming year. Here at Hawaii Sport we are also excited about the fact that Some roads are just calling you to run 2017 is marking our 10th. year as Hawaii Sport - How we celeon them... brate this, is yet to be determined. Happy Holidays and hopes for a great 2017 Christian

EDITOR Christian Friis COPY EDITOR Crystal Hirst IMAGES August DeCastro Kalani Pascual Lia Taylor Gil Serrano Ashley Fairbanks Michelle Regn Brian Clarke Danilo Faria Monica Bussoni Steve Choe Michelle Simmons Gameface Media Motoki Nakamura Melissa Pampulov StartLine Hawaii Mércia Starominski Edna Wong Yuko Nakai Timothy Chang USTA

COVER PHOTO Triathlon kids by Michelle Simmons CONTRIBUTORS Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Bianca Barreto Brian Clarke Glen Marumoto KC Calberg Ron Alford Mariane Uehara Rae Sojot, Snr. Writer Sara Ecclesine Susie Stephen Motoki Nakamura Lectie Altman Andrew Taylor David Kurihara Michelle Simmons Odeelo Dayondon Jenn Lieu

On the cover: Ale, Colin, Gabi, Moana, Maeva, Alex, Alaina, Lainee and Soledad

HAWAII SPORT REPORTS August DeCastro Courtney Osaki Crystal Hirst Jennifer Lieu Lisa Allosada Jon Lyau Kevin Enriques Odeelo Dayondon

CONTACT US hawaiisportmag@gmail.com Hawaii Sport PO Box 38082 Honolulu, HI 96837 STAY CURRENT With HAWAII SPORT AT: www.hawaiisportmag.com facebook / hawaiisportmag twitter @hawaiisportmag

Legal Information: Copyright 2016 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.” Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.

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O X Y MO R O N Hello S P E E D C U S H I O N. Introducing The Clayton. Maximal cushion. Minimal weight. So you can fly.

Physical Benefits Increases leg & core strength, helping to develop better form. Adapts body to use more fast twitch muscle fibers. Develops faster foot turnover. Trains body to use oxygen and remove waste products from body at a faster rate. Psychological Benefits Improves patience, and ability to manage discomfort. Helps to develop concentration and mental focus. Builds confidence.

Track Intervals during Marathon Training by Susie Stephen, www.longrunenergy.com, photo of Laura Smylie Darrow by Gil Serrano Why run on a track when training for a road marathon? It’s quite logical to think that when you are training for a distance race, such as a marathon, you don’t need to add in anything that might be considered ‘speed’ work. But track running is hugely valuable for marathon runners – and all runners of any distance! But don’t panic when you read the words ‘speed work’! We’re not talking about 100m or 200m repeats, as fast as you can, Usain Bolt style. ‘Speed’ is a relative term, used to indicate that at certain points throughout a marathon training plan it’s a good idea to run reasonably faster than your goal marathon pace, in addition to tempo runs and long runs. Looking at why the track can be your friend in preparation for a marathon, we need to start by considering the main physical and psychological benefits.

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A marathon is a test of how well your body uses oxygen. Therefore marathon training ideally wants to improve oxygen use. Track workouts, when you run faster than your average run, demand that your body uses more oxygen (think about your breathing – it will be harder to bring in more air). Internally, at the muscular level, where the oxygen is needed, this translates to the different types of muscle fibers and how they work. We have three types of muscle fibers: slow twitch (always using oxygen), fast twitch IIa (good at converting to use oxygen) and fast twitch IIb (better at working without oxygen). Obviously slow twitch fibers are best for marathon runners but ideally we want to use as many muscles fibers as we can! Interval training on the track can boost the recruitment of extra muscle fibers – especially type IIa, which is what you want – more efficient oxygen usage please! Psychologically, track is equally important! You can’t escape from the track, and learning to run in circles, at a consistently faster pace develops a mental strength that will pay dividends in a marathon. One of the toughest aspects of being a distance running is learning how to cope with discomfort and tiredness - just how to keep going – and knowing that you’ve got some tough track workouts in the bag is something you can draw on for extra strength on marathon day. The extra bonus from track workouts is that the physical and psychological benefits will carry over to your other marathon training workouts too! There are a number of training groups on Oahu that use interval training and run on local tracks to compliment their marathon preparations. In Kailua, the Windward Training Freaks run on Tuesdays in different locations – often on a track. I spoke with one member of the group

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SPEED CUSHION FLY THE CLAYTON AT THESE RETAILERS BOCA HAWAII BOCAHAWAII.COM

to find out how they felt track work has helped their development as runners. “Including track and interval training has helped me to improve and strengthen my running ability in several important ways. First, by making the actual conscious decision to regularly incorporate this type of training into my routine helps me to understand that a.) I should have a routine and b.) I am being proactive and more serious about training. Bye bye fly-by-the-seat-ofmy-pants training, hello goals! Second, I think of interval training as getting “more bang for your buck”. As a busy working mom, I don’t have time to run miles and miles every day. Some days I don’t even run at all. Thankfully, research has shown that strategic speed work can help improve overall running performance. This is so true for me, as it has helped and continues to help me improve my running speed at all distances. Thirdly, having a group of people who started as fellow runners and have now become friends has helped to motivate, teach, and keep me accountable. If I don’t show up, they ask me where I was. If I’m racing, they’re cheering me on and if I have a physical ailment, a question about a new product or need training tips, I get a lot of great advice from people who also love to run.” Laura Smylie Darrow (2nd woman overall, BioAstin Marathon Readiness Series, Brio Ice Cream 25k). Example track workouts for marathon runners: Ladder workout. 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m at 10-20 secs faster than goal marathon pace. All with 2mins recovery walk/ jog in between. Yasso 800ms. Build up to running 10x 800ms (start with 4, and add 1-2 repeats per session), finishing in a time that equates to your goal marathon finishing time. E.g. Goal = 4hr marathon. Run 800ms in 4mins, with 4mins rest between intervals. If you can’t make it to a track, substitute by running on a different surface, and switch distances for time. Interval training on the road, or around a park is just as good. Try: 2mins, 3min., 4min., 5min., 4min., 3min., 2min. All with 2min. rest in between.

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There are a number of cautionary aspects to track running that runners need to consider. Always warm up before a track workout by jogging for 10-15mins, and adding in a few light dynamic stretches, drills and strides. Additionally don’t forget to cool down with an easy jog. If you always run in the same direction on the track, usually counter-clockwise, try to run a few laps in the opposite direction (maybe for warm up and cool down) to avoid developing a tendency to overstretch the right hip. Furthermore, track running can place extra stress on the body (just like any maximal type workout); therefore it’s always a good idea to complete track workouts on ‘fresh legs’. Don’t ignore the signs and signals of potential injuries – take a rest day, aqua-jog/ ocean-run, or run on a grassy surface if your legs are tired or on the edge, and save the track workout for another day. If you’ve never run on a track before make adaptations and be mindful of making drastic changes to your training plan – just try 4x 800ms and see how it goes. Overall track workouts are a great addition to marathon training, and are good for all runners in general. Even Scott Jurek, ultra-runner extraordinaire ran mile repeats on a track once a week! If you have any questions please feel free to email: Susie@longrunergy.com

KAPOLEI coming soon

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SUMMER SAVINGS!!!

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

Andrew Taylor

IMAGE BY

Lia Taylor

Hi, my name is Andrew Taylor. I serve as the Past-President for the Mid Pacific Road Runner’s Club. This is my seventh year as a board member. I was the President of the club for the last two years and have been the webmaster (www.mprrc.com) for the last eight years. I have been a lifelong runner, but never with the intensity and commitment that I found after moving to Hawaii 11 years ago. Growing up, I would run to improve my stamina for the athletics I really cared about – baseball, basketball, and football. After college, injuries and lack of desire slowly eliminated those sports from my program, but I was still running. My first marathon was Los Angeles in 2005. I wanted to get it over with just so I could say I completed one. I thought I had trained enough, but I hadn’t. It was a disaster. It was hot, I couldn’t keep fluids down, and I spent all day in the hospital. Later that year, my wife and I moved to Oahu, and my desire to complete a marathon was renewed. With the help of the marathon readiness series, I could better simulate the marathon experience and I successfully finished Honolulu in 3:18. I was hooked. What used to be a bucket-list item has now become the dominant factor in choosing my vacation destinations. I have run 22 marathons, most here on the islands, but also in Delaware, California, Oregon, and Massachusetts. I enjoy the marathon for many reasons. Every finish line feels like an accomplishment, regardless of time. I like testing out various training techniques. It is also a great way to see a town, sometimes running down streets or areas that would not be normally accessible. As I get older, injuries and tendonitis are more prevalent, but I still try to run every day. To help get me out the door, I usually rotate 3-4 different types of shoes. I stretch my feet before and after each run, and also strengthen each foot with different types of stability and balancing exercises. Running in Hawaii has been better than I could have imagined. My wife, who takes pictures at a lot of the races, and her family have always been supportive of my crazy running habits. Even when it includes an overnight trail relay! See you out on the roads.

Shorts... and shoes Short notes from the running scene

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Congratulations to Yuko Lin Nakai and William Garrdner on their victories in the World Peace & Unity 10K Road Race at Ala Moana Beach Park October 8.

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TURKEY SWIM 2016 Nu'uanu YMCA

Ala Moana Beach Park, Saturday, November 26th 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.

Rules: No mechanical aids such as flotation

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.

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

___ Lite (1K)

$25 for Youths (8 min. to 17 years old)  Towel included if postmarked 10/23/16 $40, Adults Towel included if postmarked by 10/23/16



$50, late entry accepted up to 8:30am on race day, includes a towel if available.

Mail or Walk In Registration Only Mail to: 2016 Turkey Swim Nu'uanu YMCA 1441 Pali Highway Honolulu, Hawaii 96813 If mailing in make checks payable to Nu’uanu YMCA

GENDER: ___ Male

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

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:

Alexandra Choyce Phone: 808-541-5248 Email: achoyce@ymcahonolulu.org

___Female

Last Name ____________________

First Name _______________

Street Address ____________________________________________

Towel included if postmarked by 10/23/16

City, State, Zip ___________________________________________

Towel included if postmarked by 10/23/16

Phone Number____________________________________________

___ $40, Adults

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

E-mail: _________________________________________________

Waiver for the 2016 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 2016 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.

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Signature (if participant is 8 to 17 years old, this form must be signed by parent or legal guardian)

Date signed

My 3 Favorite Things... My 3 favorite ways to exercise after having a baby

TEXT BY

IMAGE BY

Mariane Uehara, Master Certified Health Coach Mércia Starominski

Exercise was always a priority in my daily routine, especially running. However with the arrival of my tiny-wonderful-irresistible baby, my priorities have shifted. I stopped running when I was 4 months pregnant, because the bouncing feeling on my stomach got uncomfortable, and also I was feeling that my joints were less stable probably due to the influence of relaxin and other pregnancy hormones. So I kept doing lighter, easier exercises, such as walking and aqua fitness classes. Now my baby is 7 months old, and this summer I have run short and easy distances now and then. However, I feel that my body is not 100% ready to fully run yet. I feel that I have “loose packages” floating in my core, and my hips and groin are extremely tight. I did some research and I came across the term “pelvic rehab”, which is a therapy that can be very helpful for postpartum moms. So I talked with my doctor and he diagnosed me with: pelvic griddle and abdominal muscle instability and weakness, more specifically iliofemoral ligament sprain of the right hip. That’s why running was a little bit uncomfortable. So the doctor referred me to physical therapists. Physical Therapy You might find it strange that I am calling my physical therapy sessions one of my favorite ways of exercising. To be honest, it is not my favorite, but it is definitely the one I need the most at the moment. The exercises are reasonably simple, but they take mental concentration and they can be physically more exhausting than just plain running. The exercises showed me how weak and unbalanced my body is right now, not just my pelvic area, but my gluteus, core and legs. So for the past three months I have been learning how to relax muscles that are tight and strengthen muscles that are weak. My goal is to be able to return to exercise for the long-term. I don’t want to return prematurely and then experience a string of injuries later. My two cents: If you are not feeling 100% after childbirth, talk with your doctor, and schedule an appointment with a pelvic floor physical therapist. Swimming That’s the one exercise I did through my whole pregnancy and the first one I started to do once I was clear to exercise again. The benefits of swimming are countless: it is a complete aerobic workout, tones muscle, and is friendly on the joints. The first day I jumped in the pool after four months with zero exercise, I swam 250m in slow motion, and I felt incredibly good! Now I am swimming a little more than 250m and a little faster. But that doesn’t really matter. The distance or pace right now are not priorities like before, I am just happy to get in the water and move my body. My two cents: Make swimming a family affair. Ask your partner to watch baby while you swim, and then you can watch baby while daddy swims and narrate to your baby how wonderful swimming is! Ocean Run At least once a week I “run” in deep ocean blue water, while teaching the ocean run class. If you ever tried our class you know that the 45 minutes running in the ocean can be just as hard as running on the road, minus the impact on your joints, and plus the challenge of maintaining your body upright while fighting the water resistance with your arms and legs. It’s the perfect way to keep the feeling of running without hitting the pavement. My two cents: Try it for yourself one day! I promise you will love it!

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As I said, my priorities have changed. My baby Sky is my number one, two, and three on my list right now. Be there when she wakes up, breastfeed anytime she wants, nap with her every chance I get, and play and hold her as much as I can are the most precious things. But making time for exercising everyday allows me to be a happier and healthier mom, wife, daughter, friend, etc. Some days just 15 minutes is all I can get to exercise, and I take it and make the most out of it! Because it’s worthwhile every time.

CHRISTMAS BIATHLON ~ SUNDAY, Nov. 27, 2016

MAGIC ISLAND BIATHLON ~ Saturday, Jan. 14, 2017 | VALENTINES BIATHLON ~ Sunday, Feb. 12, 2017 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 Tshirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui-Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES: $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: 8-11, 12-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45 -49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

Enter online @ Active.com

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

All

Early Registration postmark by 11/14/16, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS. races start at 7:30 am Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org

INDIVIDUAL or TEAM RUNNER (Last Name)

(First Name)

S INDIVIDUAL or TEAM RUNNER (Phone)

Birth Date

INDIVIDUAL or TEAM SWIMMER (Last Name)

Age

Sex

Age

Sex

Shirt Size

(First Name)

CHRISTMAS BIATHLON: NOV. 27, 2016 Birth Date Mailing Address

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

Shirt Size

City Zip Check this box if you are entering the BIATHLON SERIES

Email Address

TEAM DIVISION (Check ONE only) Male Female Mixed

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, Active.com, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.

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

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

Date Date

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

TEXT BY IMAGE BY

Brian Clarke Fairbanks, Regn & Clarke

Jeffrey Ling. BOCA Hawaii. I started riding my wife’s bike in 2011. She had done a few triathlon races but lost the training bug and stopped riding. That’s when I decided to give cycling a try. I was definitely not committed to the sport at first. Riding to Kailua from Kapiolani Park on a second hand bike with running shoes, a T-shirt and board shorts was normal to me. I didn’t understand how to train, so I rode for leisure. It wasn’t until I joined the Boca cycling clinic that I became hooked. My wife suggested I try the winter cycling clinic because each year Boca athletes ride up Haleakala in preparation for the upcoming racing season. I never thought I would become a cyclist. But the coaches at Boca Hawaii changed that. Since 2012 they have taught me proper nutrition, bicycle handling skills, climbing (and descending), and especially about aerodynamic efficiency on the bike. This was the main reason I stopped riding in an inefficient T-shirt and board shorts! Now, being a coach myself, I try to give the athletes some understanding of the madness of our sport. Until you’ve ridden a good bike it’s difficult to appreciate the feeling of flying down the highway in a pack. I would never drive a car around the island for fun but will gladly ride that far with friends every Sunday. I encourage everyone to get that bike out of your garage and start riding. You’ll be amazed at how much fun you’ve been missing. Michelle “Crazy” Regn. Try Fitness. A long distance backpacker to the core, I spend most of my free time among trees and mountains. After a long trek in 2003, I wanted to find a way to maintain my fitness level while in settled life. I thought triathlon might be a good cross training sport I could do while working my corporate gig and planning my next adventure. So I did what every geek does to get the skinny. I bought a book. I was hooked after a 2nd place finish in my first race (there were only 2 in my age group). I diligently followed 18 | HAWAIISPORTMAG.COM

Lionel Barona (Photo: Brian Clarke)

Michelle Regn (Photo M. Regn)

Jeffrey Ling (Photo: Ashley Fairbanks

Clinic Stories

the training schedules for a year, but I’m not a natural athlete, so reading how-to books wasn’t getting me fitter or faster. That’s when I happened upon a Try Fitness flyer for an introductory triathlon clinic. After half a day of swimming, spinning, and running with KC, I was thrilled that I had met someone who could help me fulfill my fitness goals. Thirteen year later, I’m still training with KC and have completed more treks and climbs than I could have possibly imagined without having to suffer through getting back in shape each time. What keeps me coming back is the success of her programs, but more importantly, the joy of playing with friends. We push each other, motivate and support each other and as a result, I’ve formed life long friendships. I’m grateful to KC, her coaches and my fellow athletes for enabling me to live the dream. Lionel Barona. BC Endurance. Half of all participants in the Honolulu Marathon hit the wall (crash) in the last 12 kilometers. Before 2009 this was also true for athletes in the BC Marathon Training. By 2011 we had brought our results to 14% crashing. Our coach, Brian Clarke, has developed a pre-race support process that has made a huge difference. We begin by pairing newcomers (who don’t know their race pace) with veterans who know from experience how fast they can run. Once all athletes have estimated their “middle-ability” race pace they can decide whether to run faster or slower in the actual race. On this basis Brian constructs a written, mile-by-mile pacing plan for each athlete. It’s really three different plans encompassing great, normal, or poor weather conditions. The plans vary the pace: slow in the early miles; faster later on. Some athletes end up with the same average-pace plan which gives them the option of running together during the race. But all athletes are responsible for using a GPS monitor to adjust their pace in real time. Our studies show that athletes who use a GPS monitor to follow their plan have the least risk of crashing in the last race segment. Our biggest problem in recent years has been adjusting to adverse weather conditions early in the race to avoid crashing later on. But we are learning. Effective racing is mostly about pacing and everyone has to buy-in to the process from before a race to the finish of it.

TRAIL RUN WORLDS KUALOA RANCH / DECEMBER 4 XTERRAKUALOA.COM

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877-983-7721

The Theory of Progressive Adaptation TEXT BY IMAGE BY

Brian Clarke Brian Clarke

This is the final article in a 5-part series describing the endurance training process for athletes and coaches who are serious about understanding effective training. For a fuller treatment, read my 2006 book, 5K and 10K Training. In competitive distance running (or any endurance sport), your constant training focus should be to increase your capacity for race exertion. There are two theories that purportedly explain this process. First, the train-and-improve theory says, “If you train, your racing ability will improve or, at least, remain the same.” Experience shows that the train-and-improve theory is misleading, if not patently false, for sometimes training leads to decreased performance capacity. That’s because one’s capacity for exertion expands and contracts as part of a metabolic cycle which consists of three phases: shock, adaptation, and exhaustion. The theory that explains this cyclic process is called the theory of progressive adaptation. Your racing capacity grows progressively when you use workouts to initiate metabolic training cycles. The workouts that produce a training cycle are called a training regimen. During a week of distance running, for instance, you could do three major workouts, including a long run, a hill run, and a tempo run. Such workouts are typically repeated from week to week during a 6-to-20-week training period. Workouts are the fundamental adaptive units that build racing ability. A series of properly sequenced workouts should ultimately lead to peak ability in a major race. Typically, for instance, a base-building regimen leads to a sharpening regimen, which leads to a tapered training regimen that leaves extra energy for racing. After a period of racing, most athletes enter a period of relative inactivity. Then, having rejuvenated themselves with rest, athletes can return again to base building. Once the base-building cycle runs its 3-phased course, however, a new cycle has to be initiated with a new set of workouts that proceed in a logical way from the previous regimen. The object of every training regimen is to make your capacity grow as much as your metabolism allows. Herein lies the rub, for athletes and coaches are always confronted by the following conundrum: All workouts affect capacity indirectly through the intervening media of shock, adaptation, and exhaustion—metabolic forces which lie beguilingly beyond one’s direct control. As a result, athletes can never be certain that a workout will have its intended effect because they always have to consider how their metabolism may be affecting their capacity in response to training. Thus, for instance, the most difficult part of the training process is establishing a workout regimen, whether for base-building, sharpening, or racing purposes. Few athletes are good at establishing a new set of workouts. That’s because, every time you do something new in training, your body goes into shock, which decreases your capacity just when you are psychologically predisposed for more positive results. You must anticipate the shock phase of the training cycle and structure exertion in harmony with it. Otherwise, you cannot establish a new regimen without greatly risking injury and illness. If you are skilled enough to exert the right initial effort, you’ll pass through the shock phase into

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adaptation. But what is “right” effort in this context? You can use formulas to guide you, such as adding mileage by 10 percent a week, but even such formulas need a starting point. In the final analysis, you must rely on your physical sensations of effort and energy to tell you whether you are running at a passably able level which is right, as opposed to the fully able level which would be too easy or the unable level which would be too hard (see the accompanying graphic). Running too hard increases the effects of shock at the start of a new regimen, which often leads to injury or illness, and frequently forces you to take time off, requiring further fitful starts until you get it right. The right initial workout is always an abbreviated version of the eventual, fully-established workout. It may take several weeks to build a workout from relatively short-and-easy to relatively long-and-hard. Each time you do the workout you can add a little more volume (say, a few more miles or intervals) while you continue being only passably able to do it. Remaining passably able—even while adding to your workload—enables you to negotiate the shock phase of the training cycle. As shock decreases in intensity you will feel increasingly able to do a workout to the point of establishing it at an effectively able level. Throughout this process, shock provides a continuous and necessary impetus for further adaptation. Adaptation is the middle phase of the training cycle. Every workout should have a purpose during the adaptive phase, and you should be clear about the exertion structure that will achieve that purpose. In the adrenalin rush of an invigorating workout, however, it’s easy to run too fast, thereby building an unintended ability. Suppose, for instance, while running tempo intervals, you begin running significantly faster than race pace. Not only do you risk making the workout harder than optimal, but you are now practicing speed instead of tempo, which could again throw you inadvertently into shock. The discipline of training is to do a workout as scheduled. If you are scheduled to run, say, eight tempo intervals at a certain heart rate, it doesn’t make sense to run them harder “because it feels good to do so.” Remember, you adapt to the stress of effort, not pace. The effort of a workout should be just sufficient to build your ability. If you run harder, you risk becoming sick, injured, or prematurely exhausted. Therefore, the discipline of adaptive training is to repeat the exertion structure of an established workout until adaptation runs its course and you become fully able to do it. If your pace improves within that structure, you know your capacity is growing. Once adaptation stops, however, you must accept your ability as you find it. The worst thing you can do is press for faster times, for pressing can cause severe exhaustion. Exhaustion is the great bugaboo of the training cycle. At best, exhaustion leads to a training plateau somewhat lower than peak performance ability. Some athletes race effectively at this level for years. At worst, exhaustion can reduce your capacity to the point where you are unable to perform at all. This commonly happens just before a goal race with a training induced illness, a severe overuse injury, or simply because you’ve “lost it.” Regardless of how exhaustion manifests itself, you have to accept its inevitability. You simply cannot maintain peak ability indefinitely. Eventually, exhaustion sets in and you have to take a rest before you can start again. The more experienced you are as an athlete, the better you can read your body and adjust your training accordingly. This is not only the constant challenge of the progressive training process, but also the playful aspect of it that makes competitive training so interesting and fun.

Meet our team of experts: Rachel Coel, MD, PhD Medical Director Elizabeth M. Ignacio, MD Surgical Director Ryan Moore Physical Therapist Ross Oshiro Coordinator

PLAY HARD. BE WELL. 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 808-691-4449 to schedule an appointment or visit www.queensmedicalcenter.org/sports-medicine

SPORTS MEDICINE

HONOLULU: Physicians Ofﬁce Building III, Suite 300

21 | HAWAIISPORTMAG.COM

| WEST O‘AHU: Physicians Ofﬁce Building West O‘ahu, Suite 101 The Queen’s Medical Center is a 501(c)(3) nonproﬁt health care provider.

ACL Injuries and What Can Be Done to Prevent Them TEXT BY

David Kurihara, DPT, OCS, SCS, FAAOMPT

IMAGE BY

Queen´s Center for Sports Medicine

David Kurihara, DPT, OCS, SCS, FAAOMPT, is a licensed physical therapist at 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 6914449 or go to: queensmedicalcenter.org/sports-medicine.

Single leg squat:

There are approximately 250,000 ACL (anterior cruciate ligament) injuries that occur in the U.S. each year and 70 percent of them are non-contact related. The rehabilitation process after an ACL injury can be frustrating and long. Find out why these injuries happen and what you can do to help prevent them in the future. Question 1: What is an ACL? David Kurihara, PT: The ACL, or anterior cruciate ligament, runs diagonally through the middle of the knee from the thigh bone (femur) to the shin bone (tibia) and is responsible for providing rotational and translatory stability within the knee. In addition to pain and inflammation, an insult to the ACL can lead an athlete to have feelings of instability (“giving way”) of the knee during their sport. Question 2: How do non-contact ACL injuries occur? David Kurihara, PT: Non-contact ACL injuries commonly involve a sudden change in direction (cutting movement), a one-step/stop deceleration or landing from jumping. Risk is magnified when the lower extremity biomechanics are not ideal. Landing with poor trunk control and inadequate bend in the knees and hips can increase the risk. Other factors that can contribute to non-contact ACL injuries involve anatomical deviations, fluctuations in hormone levels and the type of playing environment. Question 3: What can be done to prevent non-contact ACL injuries? David Kurihara, PT: ACL injury prevention programs for various sports range from 60 – 80 percent overall reduction in ACL injury. It is important to have athletes perform a battery of exercises (15 - 20 exercises) that focus on neuromuscular control (agility, mobility, strengthening, balance, correct movement patterns) before and during the season. Here are a few exercises to start incorporating in your practice warm-ups.

Lateral Jumps:

Quick forwards and backwards:

Single leg squat: Starting position: Stand on one leg, loosely hold on to your partner. Exercise: Slowly bend your knee, if possible, until it is flexed to 90 degrees, and straighten up again. Bend slowly then straighten slightly more quickly. Repeat on the other leg. 10 squats on each leg. 2 sets. Important: Do not let your knee buckle inwards. Keep upper body facing forward and pelvis horizontal. Lateral Jumps: Starting position: Stand on one leg. Bend hips, knee and ankle slightly and lean upper body forwards. Exercise: Jump from your supporting leg approximately 1 m to the side onto the other leg. Land gently on the ball of your foot and bend your hips, knee and ankle. Hold this position for about a second and then jump on the other leg. Repeat for 30 seconds. 2 sets. Important: Do not let your knee buckle inwards. Keep upper body stable and facing forward and pelvis horizontal. Quick forwards and backwards: Run quickly to the second cone then run backwards quickly to the first cone, keeping your hips and knees slightly bent. Repeat, running two cones forwards and one cone backwards until you reach the other side of the pitch. 2 sets. To help prevent this injury, please consult with your physician, physical therapist or athletic trainer to learn the complete set of preventative exercises and proper movement patterns.

Join us for this all NEW family friendly 5K to celebrate the new Kalapawai Cafe in Kapolei! Register your family of 3 or more, and save $5 per person! Keiki will enjoy our craft zone and keiki race with special keiki medal! Name___________________________________Age______ Address_________________________________________ City________________State___Zip_____Phone___________ Email (important!)___________________________________ Shirt Size:

___XS ___Small ___Medium ___Large ___XL ___2XL

Gender: __Male __Female __$5 - Add optional finisher medal __$25 - Keiki 10 and under __$35 - before November 15 __$40 - November 16 and later

Register on active.com or mail entry no later than November 20th! Make checks payable to Tropical Triple Crown, PO Box 101, Kailua HI 96734

The Mid-Pacific Road Runners Club presents the

Bosetti 10K Run Sunday, January 1, 2017, 7:00 am Location Course: Meet on Kealahou Street near Sandy Beach. Hilly out-and-back course on the road. Starts on Kealahou Street, onto Hawaii Kai Drive, Lunalilo Home Road, turn around, return on reverse route to Kealahou starting point. Directions: From Honolulu, take H-1 east to Kalanianaole, continuing past Hanauma Bay to the first stop light past Sandy Beach, which is Kealahou Street. Turn left onto Kealahou and look immediately for the Mid-Pac race registration area on the side of the road.

Fees $10 for MPRRC members $20 for nonmembers $30 for race day entry MPRRC Life members are free (must complete an entry form or race day signup sheet with waiver) No Refunds.

This is a chip-timed race, but no T-shirts are issued. Please arrive early to secure your bib and chip. Awards for the top three male and female finishers as well as 5-year age groups. For more information visit www.mprrc.com or call 808-295-6777. To volunteer, please call 808-295-6777. You may also register at active.com. ____________________________________________________________________________ Bosetti 10K Run. Please use ink, print legibly, and fill out the form completely.

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

Make check payable to:

MPRRC Mail entry and payment to:

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

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

__________________________________________________________________________________________________ Signature/Signature of parent or guardian if entrant is under 18 Date 24 | HAWAIISPORTMAG.COM

The Mid-Pacific Road Runners Club presents the

2017 Aloha Readiness Series Prepare for the Kaiser Permanente Great Aloha Run (greataloharun.com) on February 20, 2017 Combined entry form for Bob & Ron’s 5K – Harold Chapson 8K – Johnny Faerber 10K Bob & Ron’s 5K Sunday, January 8, 2017, 7 a.m. at Kapiolani Park. Packet Pick-up: Saturday, January 7, 2017 at the Running Room, 819 Kapahulu Ave., 10 a.m. – 2 p.m.

Johnny Faerber 10K Sunday, February 5, 2017, 7 a.m. at Kapiolani Park. Packet Pick-up: Saturday, February 4, 2017 at the Running Room, 819 Kapahulu Ave., 10 a.m. – 2 p.m.

Harold Chapson 8K Sunday, January 22, 2017, 7 a.m. at Kapiolani Park. Packet Pick-up: Saturday, January 21, 2017 at the Running Room, 819 Kapahulu Ave., 10 a.m. – 2 p.m.

Entry Fees Individual Races: MPRRC Members - $20, non-members - $35, Life Members - free (no shirt), $10 with shirt (must complete an entry form). Late entry (Packet pick-up day) MPRRC Member - $25, non-members -$40. Race day entry is $45. Life members are free (no shirt). Credit cards accepted. Price for all 3 races: MPRRC Members - $50, non-members - $80, Life Members – free (no shirts), $30 with shirts. Entry fee includes t-shirt and chip-timing. Please arrive early to secure your chip. Late entries are not guaranteed shirts. Online entry at active.com. Visit MPRRC.com for course descriptions. Awards Awards for the top three male and female finishers as well as 5-year age groups. For more information visit www.mprrc.com or call 808-295-6777. To volunteer, email jrdva4vp@hotmail.com or call 808-535-9070.

__________________________________________________________________________________________________ Aloha Readiness Series. Please use ink, print legibly, and fill out the form completely. Last Name_________________________________ First Name__________________________ Address________________________________________________________________________ City________________________________________________State_____Zip_______________ Phone (day)__________________________Phone (evening)___________________________ Email__________________________________________________________________________ Date of Birth_____________________________Age on Jan. 8, 2017_______Gender_____ Circle race(s): All Circle one:

Member

10K

Circle Shirt (adult sizes): S

non-member

Life Member

Make check payable to:

MPRRC Mail entry and payment to:

TIMELINE Hawaii P.O. Box 25566 Honolulu, HI 96825 Amount enclosed: $________________

Race Day entry

__________________________________________________________________________________________________ Signature/Signature of parent or guardian if entrant is under 18

25 | HAWAIISPORTMAG.COM

Youth Triathlon

This past year at Hawaii 70.3, one of the best parts of the weekend for me was hearing from many of my friends about how much they enjoyed it when my daughter, Moana (7), gave them a high-five and cheered for them while they were running. Moana is no stranger to triathlon racing because she's watched me (and more recently our whole local endurance community!) do them ever since she can remember. So it was inevitable that one day she would want to do one herself! She's only 7 and not yet a super confident swimmer, so I wasn't sure that she was ready to jump into a structured triathlon training program. But my friend and professional triathlete, Ben Williams, recently started a new Youth and Junior Triathlon program where he teaches kids anything and everything about triathlon. When Moana heard about it, she begged me to let her do it. The fact that HTC partnered with Aulea Swim Club so the kids could do some of their weeknight swim training at the pool made us both feel comfortable. And so it begins!

TEXT BY

Michelle Simmons

IMAGE BY Michelle Simmons

On Moana's first day of 'camp', we gathered up all her necessary equipment and headed over to the new Hawaii Triathlon Center in downtown Kailua. She had her bike, helmet, bathing suit, swim cap, goggles, and run shoes. I watched for a few minutes while all the kids gathered around Ben and his assistant coach, Kristy. They listened to instructions and then just like that they were off riding their bikes down to the pool or beach where they would practice essential skills like swim starts and finishes, quick efficient transitions, bike handling skills, etc. Ben ran a 10 week program where the kids met several times each week practicing skills required for triathlon. They learned basic bike maintenance skills, how to read race course maps, mechanics for proper swim and run form, as well as some technical strategies for swim bike and run racing. Done in a group environment like it was, the kids not only made friends and had fun, but they also had opportunities to practice racing in low pressure situations. Moana found this to be confidence boosting and would come home from each session smiling ear to ear and feeling quite proud of herself. For me, this was the best part! That training camp culminated with the Keiki Tradewinds Triathlon that was held on August 20, where kids from all over the island came together to race. Being so well prepared, having their coaches present, feeling part of a team environment, and looking very professional, the HTC Screen Shot 2016-10-01 at 8.06.32 AM.pngScreen Shot 2016-10-01 at 8.07.50 AM.pngScreen Shot 2016-10-01 at 8.05.24 AM.pngkids all had a really fun and successful experience! As a parent, I know that what I want most for my child is for her to have fun while also feeling confident about her skills and abilities. The Youth and Junior Triathlon program through HTC definitely helped her with that. And she wasn't the only one! Colin Harris(10) was quoted to say, "I love triathlon sessions! Is it starting again? Can we go? My favorite part was learning to swim hard in open water and get faster at transitions! I felt really prepared for the triathlon races in August after practicing racing with Coach Ben and Coach Kristy."

26 | HAWAIISPORTMAG.COM

So to answer Colin's question, Yes! It's starting again! The next HTC Youth and Junior Triathlon Training Program will begin on October 16. It will run in a similar format to the last camp, and culminates on January 8 at a new triathlon that's just for kids- appropriately named HTC Youth and Junior Triathlon! For more information, contact Ben Williams at 808-333-1151 or ben@hitricenter.com.

swim 300 m

bike 6 km

run 2 km

» Race day includes 2 heats, a great value for the entry fee » Short races emphasize coordination and quick transition »A fun and safe environment to encourage beginner athletes »A competitive pathway for developing athletes

Sunday, January 8

KALIUA BEACH Supporting Hawaii’s Triathlon Community

»HTC is offering an 8 week Youth Triathlon Camp to get kids fit and excited to race running from : October 16 - December 17 To learn more and to register please visit:

hitricenter.com 27 | HAWAIISPORTMAG.COM

brought to you by:

2016 CROSSTREK HIGHEST POSSIBLE RATIINGS IN IIHS FRONT CRASH PREVENTION TEST Oahu Date

Time

Event

Location

Contact

Swim

November 5

tba

Huaka´i Mauka

Kailua Bay

www.huihawaii.org

Run

November 6

7:00 AM

Kailua HS Surfriders, 1mile/5k./10k.

Kailua HS

www.friendsofkailuahigh.com

Run

November 11

9:00 AM

Water for the World Run

Kapiolani Park

www.waterfortheworldrun.org

Run

November 13

5:30 AM

Mizuno Val Nolasco Half Marathon

Kapiolani Park

www.808racehawaii.com

Run

November 13

8:30 AM

Keiki Run Series, Race #2

Kapiolani Park

www.808racehawaii.com

Run

November 19

7:00 AM

Girls on the Run, Fall 5k.

Ala Moana Beach Park

www.girlsontherunhawaii.org

Run

November 20

6:45 AM

Ka Iwi Coast Run and Walk, 4 miles

Sandy Beach

www.kaiwicoastrun.org

Run

November 24

6:30 AM

Honolulu Marathon Clinic Turkey Trot, sign up begins 6:30AM

Kapiolani Park

www.honolulumarathonclinic.org

Run

November 24

7:00 AM

Homeward Bound 5K.

Manoa Valley District Park

homewardbound5k@gmail.com

Run

November 24

7:00 AM

Turtle Bay Turkey Trot

Turtle Bay

www.turtlebayresort.com

Swim

November 26

9:00 AM

YMCA Turkey Swim

Ala Moana Beach Park

808-541-5248

Run

November 27

7:00 AM

Silvia A. Martz 5k.

Kapiolani Park

www.mprrc.com

Run

November 27

7:30 AM

Keiki Run Series, Run #3

Kapiolani Park

www.808racehawaii.com

Biathlon

November 27

7:30 AM

Christmas Biathlon, 1k. swim/5k. run

Ala Moana Beach Park

www.waikikiswimclub.org

Run

December 3

7:00 AM

Kalapawai 5K. Run / Walk

Kapolei

www.tropicaltriplecrown.com

Swim

December 4

8:00 AM

Looong Distance Swim

Kaimana Beach

www.longdistanceswim.com

Run

December 4

9:00 AM

XTERRA World Championships

Kaáawa Valley

www.xterraplanet.com/trailrun/worlds

Run

December 10

tba

Kalakaua Merrie Mile

Kalakaua Avenue

www.honolulumarathon.org

Run

December 11

5:00 AM

Honolulu Marathon

Ala Moana Boulevard

www.honolulumarathon.org

Run

December 17

7:00 AM

Makahiki Challenge, obstacle run, gate opens 7:00 AM.

Kulaoa Ranch

www.makahikichallenge.com

Run

January 1

7:00 AM

Bosetti 10K.

Kealahou Street

www.mprrc.com

Run

January 8

7:00 AM

Bob & Ron´s 5k.

Kapiolani Park

www.mprrc.com

Tri

January 8

tba

Youth & Kid´s Triathlon

Kailua Beach Park

www.hitricenter.com

Biathlon

January 14

7:30 AM

Magic Island Biathlon, 1k. swim/5k. run

Ala Moana Beach Park

www.waikikiswimclub.org

Run

January 22

7:00 AM

Harold Chapson 8k.

Kapiolani Park

www.mprrc.com

Run

January 28

8:00 AM

Newman Center Fun Run

Newman Center Manoa Valley

808-988-6222

Run

January 29

7:00 AM

Sharon´s Ride, Run & Walk

Kapiolani Community College

www.sharonsride.org/hawaii

Run

February 4

6:45 AM

Pearl Harbor 5k. and 10k.

Lehua Elementary School

alohaoutdoorsports@yahoo.com

Run

February 5

7:00 AM

Johnny Faerber´s 10k.

Kapiolani Park

www.mprrc.com

Biathlon

February 12

7:30 AM

Valentines Biathlon, 5k. run/1k. swim

Ala Moana Beach Park

www.waikikiswimclub.org

Run

February 18

tba

Keiki Great Aloha Run

tba

www.kahoomiki.org

Run

February 20

7:00 AM

Great Aloha Run

Aloha Tower

www.greataloharun.com

Tri

March 4

6:30 AM

Haleiwa Triathlon

Haleiwa Beach Park

www.haleiwatriathlon.com

Run

March 12

9:00 AM

Honolulu Rainbow Ekiden

Kapiolani Park

www.honoluluekiden.com

Tri

April 23

6:15 AM

JAMBA Juice Lanikai Triathlon

Kailua Beach Park

www.bocahawaii.com

Tri

May 14

5:45 AM

Honolulu Triathlon

Ala Moana Beach Park

www.honolulutriathlon.com

Run

May 21

5:30 AM

Honolulu Ekiden & Music

Kapiolani Park

www.hnlekiden.org

Maui Events Run

November 20

7:00 AM

Sun, Surf and Hoops 5k.

Paradise Grill in Kaanapali

www.runnersparadiseinc.com

Run

November 24

8:00 AM

Turkey Trot 8 miles / 16 miles

Rice Park, Kula

www.virr.com

Run

December 18

8:00 AM

Christimas 5k. Run

Kaunoa Senior Center Parking Lot

www.virr.com

Run

January 15

5:00 AM

Maui Ocean Front Marathon

Shops of Wailea

www.mauioceanfrontmarathon.com

Run

January 16

8:00 AM

Martin Luther King Run for Peace

Iao Valley

www.runnersparadiseinc.com

Run

February 4

6:30 AM

Run for the Whales

Ma’alaea Harbor

www.mauiwhalefestival.org

Run

March 18

tba

Valley to the Sea Halfmarathon

Iao Valley

www.runnersparadiseinc.com

Big Island Events Run

November 12

6:15 AM

Friends of the Library 5k.

Waikoloa

www.flwr-runforliteracy.com/2016

Run

November 19

7:00 AM

Lavakids Family Fun Runs

Off Ane Keohokalolo Highway

Lavakids

Run

November 19

8:30 AM

Big Island Miracle Mile and Turkey Trot

Kealakehe High School

www.big-islandmiraclemile.org

Bike

November 20

7:30 AM

HCC Out and Back Time Trial

Entrance to West Hawaii Veterans Cemetery Hawaii Cycling Club

Run

November 24

7:30 AM

Thanksgiving 5K.

Coconut Island, Hilo

www.bigislandroadrunners.org

Tri

November 24

7:00 AM

(TRI)Ptophan Turkey Day Triathlon

Kailua-Kona Pier

www.kisermotorcycles.com

Run

November 24

8:00 AM

Wobble Gobble Run and Walk

Wailua Trail

www.bigislandrunningcompany.com

Triathlon

November 25-27 6:00 AM

Ultraman World Championships

Kailua-Kona

www.ultramanlive.com

Tri

November 27

8:00 AM

Post Pigout Peamania

Kailua-Kona Pier

Peaman Event

Bike

December 4

7:30 AM

HCC Kohala Time Trial

Hawi

Hawaii Cycling Club

Run

December 18

7:30 AM

Jingle Bell Beach Run

Kailua-Kona

www.kona5k.com

Bike

December 18

8:00 AM

Journey 2 La La Land

Lako Street Chevron

www.teammangoraces.com

Tri

December 25

8:00 AM

Doc Ferren Hall of Fame Biathlon

Kailua-Kona Pier

Peaman Event

Run

March 19

6:00 AM

Big Island International Marathon

Hilo

www.hilomarathon.org

Run

June 25

tba

Kona Marathon

Kailua-Kona

www.konamarathon.com

28 | HAWAIISPORTMAG.COM

brought to you by:

2016 CROSSTREK HIGHEST POSSIBLE RATIINGS IN IIHS FRONT CRASH PREVENTION TEST Weekly Happenings Biking on Oahu Day

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

IT&B Sunday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Sun.

8:00 AM

IT&B Ride for Beginners - First Sunday of the month

KCC - White Church

www.itbhawaii.com

Running on Oahu Mon.

5:30 PM

GNC Run Club and Hawaii Run Club, Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Kailua High School

www.longrunergy.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Waikiki Shopping Plaza

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

Lanikai Juice in Kakaâ&#x20AC;&#x2122;ako

www.lanikaijuice.com

Fri.

6:30 PM

Aloha Friday Night Fireworks Run

Fort DeRussy Beach Park (near volleyball courts)

www.hawaiirunningproject.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Running on Maui Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:30 PM

Kihei Community Center

samuelwilbur@yahoo.com

info@mauirunning.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Running on Big Island Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Training Groups tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

Bootcamp Hawaii

Overall Fitness

www.bootcamp-hawaii.com

tri

SOHI Fitness

Bootcamp, Overall Fitness

www.sohifitness.com

tri

Camp Bennett

Multisport

www.campbennett.com

swim

University of Hawaii Masters

Masters Swim Club

www.uhmastersswimming.com

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

tri

Marion Summerer Coaching

Triathlon Training

www.marionsummerer.com

tri

Pacific Fitness Design

Triathlon / Running

www.pacificfitnessdesign.com

tri

Triple Fit Training

Triathlon

www.triplefithawaii.com

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

29 | HAWAIISPORTMAG.COM

MY TOP 5: What I Learned to Become an Ultra-Runner BY ODEELO DAYONDON. PHOTO BY KALANI PASCUAL.

MY GOALS FOR THE YEAR WERE SIMPLE– to run the fastest and farthest. Although I fell just 23 seconds shy of running under 3 hours in Boston, a 33 second PR made it my fastest marathon time ever and set me up for my next big challenge. To go beyond the marathon distance and venture past my comfort zone.

PRESENCE MATTERS As I was calming my nerves with some pre-race tunes from my iPod shuffle, I hear two words that send me into a panic– battery low. After taking a few deep breaths, I made peace with the fact that mother nature would provide the soundtrack for this race. It was exactly what I needed to be present and embrace all that the course had to offer. I’ve never had a stronger mind-body connection in all my years of racing.

n ultra-marathon is any race longer than the traditional marathon distance of 26.2 miles. The sky’s the limit when it comes to ultra distances with races into the hundreds of miles. I thought I’d take the conservative approach and start with a more manageable 30 miles for my first one. I’ve dabbled in a few H.U.R.T. (Hawaiian Ultra Marathon Team) trail races in the past and have always found them to be super fun, not only because I got to play in nature, but because of the camaraderie and support the community brings. And so I chose to make my ultra-marathon debut at the 25th edition of the Tantalus Triple Trek and walked away with lessons from mother nature. Here’s my top 5...

GO WITH THE FLOW I had every intention of fully preparing for this distance, but with transitional changes in my life months prior to this race, proper training just wasn’t in the cards. That meant I had to rely heavily on my years of endurance and strength training to get me to the finish line. And let’s face it, a little bit of “fake it, till you make it” played out as well. So with the odds stacked against me, I went into this race with low expectations, high hopes, and ready to embrace the experience.

LAUGHTER IS THE BEST MEDICINE With just two aid stations available on the course, I needed to be smart about having sufficient hydration between each loop. Instead of spending a lot of time refilling my pack, I made the wise decision to have a second pack ready for a quick swap. But just a few minutes after a race director complimented me for a record transition time, one of the straps on my pack broke. Then a couple minutes later, another one goes and I’m left with my pack hanging off my neck and clutched in one arm. Instead of getting frustrated, I quickly went into problem-solving mode and tied off one of the last remaining straps to a loop at the bottom of the pack and got back on track. Sometimes you just have to laugh at your own misfortunes, find a way to make it work, and move on.

SLOW IS SMOOTH, SMOOTH IS FAST START AND FINISH WITH THE WHY Even before toeing the start line, I knew 30 miles on the trail was a tall order but by far, the most challenging part of this race was the mental struggles I had to overcome to get to the finish line. It’s been said before that tough races don’t build character— it reveals them. When you’re out in nature, alone with your thoughts, temptations to slow down or stop are inevitable and it takes a strong commitment to your goal of finishing to get past them. I was determined to win the battle from within and this race really taught me to dig deep and focus on the why instead of the how.

As I’ve learned from other races on the trail, the name of the game is keeping your heart rate spikes in check, especially when the course is hilly. And with this course having a total elevation gain of just over 7,400 feet, there were a lot of opportunities to practice patience on the uphill sections knowing relief was coming on the other side. Without looking at my pace or wearing a heart rate monitor, I instead paid close attention to my breathing and how the terrain was affecting it. In the end, keeping my breathing at a consistently smooth curve at sub-maximal threshold instead of tall spikes into the anaerobic zone enabled me to finish fast when it counted the most. Finishing third overall with a time of 5 hours and 24 minutes at my very first ultra marathon was an absolute blessing. It just goes to show that sometimes, not everything has to go as planned to have an incredible race. From my experience, these races are the most memorable and the ones I look back on with a smile and a proud sense of accomplishment. ✌

Honolulu Century Ride present day, all photos HBL archive. 30 | HAWAIISPORTMAG.COM

WAS: $3,750 NOW: $3,450

WAS: $3,200 NOW: $2,970

WAS: $4,400 NOW: $4,100

WAS: $5,100 NOW: $4,100

» SAFER HANDLING FOR GROUP RIDING » COMFORT AND CONTROL IN UPRIGHT POSITION » FUN TO RIDE ON TECHNICAL AND VARIED TERRAIN

31 | HAWAIISPORTMAG.COM

Rio 2016 Olympics Games

Let the games begin! This summer, I was able to attend the 2016 Olympic Games in my home country and watch sports at its highest level of competition. As an avid athlete that has competed and tried many sports, this was certainly a bucket list item! Rio de Janeiro is located in the southeast of Brazil and it was full of life. Upon arriving I could sense the “Brazilian atmosphere” in the air -- a lot of smiles, music, hospitality, color, food and excitement! It was beautiful to see people from all over the world having a great time in Rio. While there, I watched track and field, volleyball, triathlon, basketball and my favorite sport right now - mountain biking. Since picking it up earlier this year, I find that the combination of being outdoors, in nature, the excitement of a challenging sport, the adrenaline and being totally present in the moment, simply fascinating.

TEXT BY

Bianca Barreto

PHOTO BY

Danilo Faria

Mountain biking was an absolute show itself! Athletes from 41 countries represented a total of 78 athletes in a 2 day event. Athletes had to complete total of 6 rounds around the course. The trail was a combination of steep climbs, fast descents and natural obstacles. A truly adventure and adrenaline to the fans. I was able to watch both men and women’s cross country race. I was impressed with Nino Schuter, Jaroslav Kuthavy, Carlos Coloa Nicolas, Jenny Rissveds, Catherine Pendrel among others athletes. But also, I was most impressed with my friend and mountain biker, Raiza Goulao. She is from my home state and she was proudly representing Brazil at the Olympics! The mountain bike centre at the Olympics was a spectator-friendly set up where fans were easily able to follow athletes all over the course. It was exhilarating to watch Raiza Goulao “fly” by us and hear fellow Brazilians cheer for her! Even though Raiza Goulao finished top 20 she was not happy with her results. I had a chance to meet her after the Olympics about her experience and performance. “It is difficult to put into words; it was an amazing experience,” said Raiza who made her inaugural appearance here in Rio. “To be at the Olympics, is such a honor to any athlete and for me it was no different. I have to confess that I was not satisfied with my result at this event. However, it was such a motivation factor for me. Every day I remember all my positive experiences not only competing but also with the fans. This combination makes me stronger and more focused to train and achieve better results in the 2020 Olympics. The Brazilian fans were absolutely amazing! I never thought that I would have such a support in a country that is well known by football and volleyball. For that reason, I’m very thankful”.

32 | HAWAIISPORTMAG.COM

As I look back and listened or read some testimonials from the 2016 Olympics in Rio, it makes me very proud. We are a nation more than football, carnaval and beautiful women. The Olympics showed not only to foreigners but also to us Brazilians that we can come together as a nation to support athletes and different sports and most of all we are people that live life with a passion no matter where we are at in life.

MAGIC ISLAND BIATHLON ~ SATURDAY, Jan. 14, 2017 CHRISTMAS BIATHLON ~ Sunday Nov. 27, 2016 | VALENTINES BIATHLON ~ Sunday, Feb. 12, 2017

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 Jan. 3, 2017. 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 Jan 6, 2017. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 8-11, 12-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45 -49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

Enter online @ Active.com

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

All

INDIVIDUAL or TEAM RUNNER (Last Name)

(First Name)

S INDIVIDUAL or TEAM RUNNER (Phone)

Birth Date

INDIVIDUAL or TEAM SWIMMER (Last Name)

Age

Sex

Age

Sex

Shirt Size

(First Name)

MAGIC ISLAND BIATHLON: JAN. 14, 2017 Birth Date Mailing Address

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

Shirt Size

City Zip Check this box if you are entering the BIATHLON SERIES

Email Address

TEAM DIVISION (Check ONE only) Male Female Mixed

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)

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

33 | HAWAIISPORTMAG.COM

I also agree to the terms of the waiver & release for the following events: (write initials) Christmas Biathlon

Valentine’s Biathlon

Colleen Webb Journalist

There’s more to life than just financial goals. At Ameriprise Financial, we take the time to understand what’s truly important to you. Together, we’ll develop a financial plan customized for your life – to help you live more confidently today. And tomorrow. Thomas Mark, CFP,® CRPC® Financial Advisor An Ameriprise Platinum Financial Services® practice 808.792.5965 1585 Kapiolani Blvd, Ste 1630 Honolulu, HI 96814 thomas.x.mark@ampf.com ameripriseadvisors.com/thomas.x.mark

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

34 | HAWAIISPORTMAG.COM

35 | HAWAIISPORTMAG.COM

HLH:GED Let It Fly With Fire and Passion TEXT BY IMAGE BY

Brad Yates Monica Bussoni

“Let if Fly” defines the freedom of expression that comes from the absolute discipline required to over–learn the skills (the skills become automatic) and build the fitness and endurance to perform with fire and passion. The “Fire” defines the energy needed to perform at your best under pressure. “Fire” burns quickly and is associated with the emotions of excitement and enthusiasm. One needs fire to perform the essential skills with solid form, the right amount of intensity and proper technique in the moment. The “Passion” defines the energy needed to keep coming back until mastery is achieved. “Passion” burns slowly and is associated with the emotions of acceptance, devotion and love. One needs passion to battle with the competition and distractions (doubt, discomfort and pain) to achieve joy, satisfaction and success over the course of a season, career, and even a lifetime. Cardinal Rule #1 Maintain Attention/Awareness Attention: Stay Open To stay open, in the words of Michael Singer in The Untethered Soul, is to “lean into the work.” Your efforts are consistent with what you want to achieve. Your attitude is good and you recognize when it isn’t. Your posture is grounded. You are confident and it shows. Your shoulders are pulled back. You are breathing into the center of your chest. Your chin is tucked. You are happy and you have a slight smile on your face.

moving from: Upset–to Struggle–to Resolve Upset: You have declared yourself the victim. You are consumed by frustration and anger. Action Plan: Find the why. You must be grateful and find the “why” of what you want to have happen. The “why” will provide the motivation to stay open and move forward with a positive attitude and an open heart. Struggle: You struggle at times with the presence of frustration and anger. Action Plan: Breathe. You must have the energy to be mindful of the thoughts that will allow you to settle down and end the struggle. Deep, clearing breaths, if practiced on a regular basis, can help you to be more present, positive and aware of what you want to accomplish. Resolve: You have learned from the situation and reframed the emotions. Action Plan: Take action. You must be devoted to maintain the attention and awareness to complete the healing process. At this point the negative emotions pass easily through you like waves pass through the ocean. Summary: To learn to “Let it Fly with Fire and Passion” begins with maintaining the attention and awareness needed to “stay open” and “let negative energy pass through you.” This process will take everything you have to give. In the end, the work will come back to you as an increase in gratitude, excitement and devotion for embracing challenges. And, you will get closer to achieving, if not achieve entirely, your objectives. That’s HiLevel!

To stay open is to stay present throughout your performance. You know the demands and you can get the job done. You will push through any and all resistance. You have arrived at the intersection of work-tough and workfun. Lastly, you battle. You put your best effort on the line and accept the results. Rationale:To stay open when it counts requires the attention to be grateful for the experience, excited for the challenge and devoted to completing the work/process. Awareness: Be Mindful Mindfulness, in the words of Jon Kabat–Zinn in his book Mindfulness for Beginners, “is a consistent and gentle discipline.” It is way of thinking that allows you to live with greater presence, practice deep listening, build enhanced acceptance, patience, trust and the ability to let go of upsets. The connection between mindfulness and awareness is to know when and how to press back against negative emotion. After close examination you are able to see the bigger picture, evaluate your options, make a sound decision and let the negative emotion flow through you. If letting the negative energy pass through you is not an option, you might need to go though the process of 36 | HAWAIISPORTMAG.COM

Lindsey Napela Berg 3 time Olympian 2 time Silver medal winner Lindsey feeling good about achieving her objective. Serving an ace for match point under extreme pressure. Lindsey is known for her ability to play at her best under pressure. To make her teammates better and to win!

2017 OFFICIAL ENTRY FORM Visit us at: www.greataloharun.com

For Official Use Only

Monday, February 20, 2017, Presidents’ Day

1. Complete legibly and completely. Everyone on the course must be registered. One form per person, except a baby in a stroller must register on the adult’s form. Please select estimated finishing time corral: 1:56 - 2:27 Under 1:14 (14 - 18 minute (9 minute mile or mile pace) less pace)

Date of Birth:

Sex: Male

Female

Age on 2/20/17

Month

Last Name

Day

Year

Address

3:01 and over 1:31 - 1:55 (22 minute mile (11 - 14 minute or more pace) mile pace) Stroller (Pusher of stroller is required to start in

Apt No.

3:01 finishing time corral)

Address Line 2

Best Contact Number Including Area Code

Country, if other than USA

Zip / Postal Code

State

City

Emergency Number on Race Day Including Area Code

Emergency Contact Name

Email Address

Emergency Contact Relationship:

Before After

High School Challenge Code

Family

Friend

T-shirts Awarded to Finishers Only! (Unisex sizes). Finisher shirts are not available for babies in strollers. Size selection is final.

Free Bus to Downtown: (Check only one please)

100 Club Code

2:28 - 3:00 (18 - 22 minute mile pace)

1:15 - 1:30 (9 - 11 minute mile pace)

First Name

Waikiki Shuttle

Youth Sizes:

(check here)

Adult Sizes: Y Med

Y Lrg

XXL

MILITARY BRANCH OF SERVICE (check one): q Air Force q Army q Coast Guard q Marines q National Guard q Navy For Active Duty/Reserve/National Guard and family. Family members, check your sponsor’s branch of service. (I.D. will be required)

3. Please read and sign.

2. Check box. All entries TIMED except Baby in Stroller.

PLEASE READ AND SIGN.

2017 ENTRY DONATION LEVELS Postmark Your Entry by Jan. 27, 2017 (No paper entries accepted after this date.)

Per Baby 4 years and younger, pushed in stroller. Untimed ....

Baby name 1

0-2 years

3-4 years

Baby name 2

0-2 years

3-4 years

Baby name 3

0-2 years

3-4 years

$25

Child 5-12 years and Senior 65 years and older (Includes Presidents’ 100 Club) .....................................................

$30

Military 13-64 years For Active Duty/Reserve/National Guard and family (Must show ID at Packet Pick-up) ...................................................

$38

Individual 13-64 years (Includes Presidents’ 100 Club)...............

$245

Lucky 7 Team (all team members must be age 21 on race day).....

OPTIONAL SELECTIONS (Check all that apply) $8

In Training Shirt Mailing Fee (Must register by Dec. 2, 2016 to be eligible)....................................

$9.95

Sorry, we cannot process without your signature. Waiver and Release: 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 also know that, although police protection will be provided, there will be traffic on the course route. I assume the risk of running in traffic. I also assume any and all other risks associated with running this event, including but not limited to falls, contact with other participants, the effects of the weather, including high heat and/or humidity, and the condition of the road, all such risks being known and appreciated by me. If I am an operator or occupant of a stroller or assisted wheelchair, I agree that I am fully responsible for my own safety and the safety of the occupant of the stroller or assisted wheelchair. (Safety is defined as doing everything reasonably necessary to avoid or prevent an accident including, but not limited to operation with safe speed and equipment and avoiding risks.) I understand that in the event this race cannot be held as scheduled due to an act of God or circumstances beyond control, or I cannot participate for any other reason, the race is not liable to refund any money donated by me to participate. I further understand that my entry donation is non-transferable. 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 Carole Kai Charities, Inc., the City and County of Honolulu, including their Police Department, the State of Hawaii, the race officials, volunteers, any and all sponsors, and any and all agents, employees, assigns, or anyone acting for or on their behalf from any and all claim of liability for death, personal injury, or property damage of any kind or nature whatsoever arising out of or in the course of my participation in this event. I also hereby consent to permit emergency treatment in the event of injury or illness. Further, I hereby grant full permission to Carole Kai Charities, Inc. and/or agents authorized by them to use any photographs, videotapes, motion pictures, recordings, or any other record of this event for any purpose. This waiver and release extends to all claims of every kind or nature whatsoever, foreseen or unforeseen, known or unknown.

Signature

(You must sign here for processing)

Date

Medal (Must pick up at GAR Expo, Feb. 17-19, 2017)

$17.95 Medal & Mailing Fee (Medal mailed after run).......................... $25

In Training Dri-Tech Shirt (Includes mailing to US address only) Style (Please check one): Men’s Cut Women’s Cut......

My Gift to GAR Charities ....................................................

TOTAL PAYMENT .................................................................................. $

DONATION IS NON-REFUNDABLE AND NON-TRANSFERABLE 37 ENTRY | HAWAIISPORTMAG.COM

Signature of parent/guardian if under 18 years. Applications for minors will be accepted only with signature above.

Make non-refundable entry donation check or money order payable to: GREAT ALOHA RUN and mail to: Great Aloha Run, P.O. Box 29750, Honolulu HI 96820-2150 Postmark Your Entry by Jan. 27, 2017

Banking services courtesy of First Hawaiian Bank. $20 assessed for returned check.

(9-16)

Baltimore Running Festival: Caitlyn Tateishi ran 2:55:48 hours to claim the victory at the Baltimore Running Festival on October 15, this was also TateishiÂ´s first marathon under three hours. Caitlyn Tateishi ran cross country for Waiakea High School. Photo: Steve Choe.

res 1/1/17 pires exexpi 15

12/28/

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EKIDEN

Categories:

1. 5K x 5-men team relay(5K loop course relay,run with 5 persons) 2. 5K x 3-men team relay(5K loop course relay,run with 3 persons) 3. Fun Run & Walk(no need to run! Just walk and enjoy 5K course!) 4. Kidâ&#x20AC;&#x2122;s Challenge(1mile run for kids for 6 to 11 years old) Single entries are welcome! We will assign you to a team! Event info and entries

www.honoluluekiden.com

2016

FALL

presented by

SHOE REVIEW

hange is inevitable, as the adage goes. Sometimes it’s incremental and at others, it’s a torrent. This season it’s somewhere between the two, though significant in its scope. Familiarity with automation and customization has caused consumers to believe that everything should be 3D printed and delivered in the proverbial blink of an eye. We have not yet arrived at that point, though computer-generated design and manufacturing are headed in that direction. The actual changes have come with the adoption of new formulations of thermoplastic elastomers, which have been making their way into the upper end of many running shoe brands. This has resulted in better performance, more reliable lightweight components, and much lighter weight in both the midsole and the support of the upper. For nearly five years, design choices based on geometry have been key, and this season they’re responsible for a crop of shoes that obscure the stark divisions among shoes considered lightweight, stable, or well-cushioned. This means that each shoe works for a broader swath of runners. While that’s important, these new shoes feature innovations in the upper’s fit and the midsole’s function, raising the bar even higher. The most obvious improvement? Much of the excess material at the shoes’ top, midsole, and bottom has been carved away or replaced with lighter components and foams. The result is that shoes designed to stabilize are noticeably lighter than ever before. So pervasive is this trend that 60% of the shoes in this Review fall into the Performance category, while offering varying degrees of motion stabilizing or cushioning that a light weight used to preclude. This is a trend we’ve never before seen. Since its inception, this Review has been dedicated to pointing you in the right direction with a variety of shoe choices. Your staunchest ally in vetting your personal shoe selection is the local running specialty store, which carries the best selection of viable options for you and can assist in identifying the best fit for you. —Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC

elcome to the 2016 Fall Running Network Shoe Review. Of the many shoe reviews we produce throughout the year, the Fall and Spring reviews are the largest and focus on the finest 20 training shoes offered in each of those seasons.

Our biannual shoe reviews are the work of a team of experts who’ve worked together for nearly two decades. Cregg Weinmann, aka The Shoe Man, is the Running Network’s footwear and apparel review editor. The project is designed by graphic artist Kristen Cerer. Marg Sumner is our proofreader, and her clear eyes minimize our grammar mistakes. The entire project is managed by Christine Johnson, who works with Cregg to edit the reviews into the most useful and digestible format. She coordinates every aspect of the project—from editing to design and distribution of the finished project to our publishers. I continue to be amazed and grateful to these people, who see their work as part of the relationship that we nurture with the readers of our 26 Running Network publications and 38 websites. You’ll find this 2016 Fall Shoe Review in print, digital, and social. And soon you’ll begin to see the reviews in video form as well, courtesy of The Shoe Addicts, our digital partners. If you’d like to see shoe reviews on a daily basis, visit www. runningproductreviews.com, where Cregg posts these reviews from our print features as well as new reviews that didn’t make it into traditional print. In closing, I thank you for reading the reviews in your local regional specialty running magazine or one of our national specialty titles. Please pass the word to others who may benefit from the work we do. And one more thing: When you decide to purchase a pair of Performance running shoes, go to the place that respects the product as much or more than you do—your local specialty running store. (Try on at least six pairs of shoe—at the end of the day and with clean socks.) With these reviews we hope to help you find the perfect pair of training shoes for your upcoming fall and winter running. Whether at a cross country race, road race, or marathon, I hope our paths cross soon!

Larry Eder Publishing Director, FORTIUS Media Group, LLC

ASICS Dynaflyte

Nike LunarGlide 8

FORTIUS Media Group, LLC Partners

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adidas Vengeful Boost

NEW SHOE

RENOVATION

Fall 2016

New Balance Vazee Pace 2

Under Armour Charged Bandit 2

VALUE Fall 2016

Saucony Brooks Zealot ISO 2 Ghost 9

Motion Stabilizing

Performance

Fall 2016

TIE

Neutral Fall 2016

Project Coordinator/Editor: Christine Johnson, Holding Space LLC Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services, LLC 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, Esq. This 2016 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. Copyright © 2016 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. 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.

2016 Fall Shoe Review — 1 — FORTIUS Media Group, LLC

To read our complete 2016 Fall Shoe Review, visit www.runningproductreviews.com. ASICS GEL-Quantum 360 CM

Brooks Ghost 9

Brooks Glycerin 14

Mizuno Enigma 6

Neutral Fall 2016

Neutral

$170

361˚ Strata

$120

Neutral

adidas Vengeful Boost

Neutral

$150

Karhu Fluid 5 MRE

$150

Neutral

New Balance 860 v7

Motion Stabilizing Fall 2016

Motion Stabilizing

$150

adidas adiZero Boston 6 Boost

Motion Stabilizing

$110

Altra Torin 2.5

Motion Stabilizing

$130

ASICS Dynaflyte

$125

Motion Stabilizing

HOKA ONE ONE Clifton 3

NEW SHOE Fall 2016

Performance

$120

Mizuno Wave Sayonara 4

$125

Performance

New Balance Vazee Pace 2

Performance Fall 2016

Performance

$110

Puma Speed 500 Ignite

$120

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Performance

Nike LunarGlide 8

RENOVATION Fall 2016

Performance

$160

Skechers GOMeb Strada 2

Fall 2016

$120

Performance

Under Armour Charged Bandit 2

VALUE

TIE

$130

Performance

TIE

Saucony Zealot ISO 2

Performance

$140

Nike Lunar Epic FLYKNIT Low

$110

Performance

Fall 2016

Performance

2016 Fall Shoe Review — 2 — FORTIUS Media Group, LLC

$125

Performance

$100

SHOE REVIEW by Cregg Weinmann

Trail Shoes Fall/Winter 2016 It has been said that every run is an adventure, and if that is true (and it is), then Trail running is an adventure multiplied. On the trail, our running skill can use a little help, which is why there’s an ever-increasing number of trail running shoes entering the market. Here’s our semi-annual look at shoes to get you over the trails: some for training, others for competitive efforts. This Fall we looked at 5 new models and 2 wholesale renovations (meaning that the shoes are almost like new models). Trails are each a bit different, and there are trail shoes to match each type. Your footwear needs and preferences factor into the equation as well. As we always say, it’s a good idea for your shoes to match the running you’ll be doing. Looking at your preference in road shoes can help you assess trail shoes: If you like protection on the roads, start with Responsive Trail shoes. If you prefer speedier Performance shoes on the road, then Performance Trail is the best place to begin. This review is only a starting point in your search for your best trail shoes. We recommend seeking out the assistance of a Specialty Running retailer whenever possible. Remember to check-in with www.RunningProductReviews.com for more updated shoes, and look for us on Facebook at Running Product Reviews, and on Twitter @shoes2run.

361º Santiago $120

The 361º Santiago is the latest shoe from this upstart brand to cross over to the trail, intended to mirror the success of its Neutral road shoes. The upper is closed mesh with no-sew, welded overlays supporting the forefoot, a brawny stitched saddle and toecap that also features a high-friction surface to fend off trail debris. Additional fused overlays create a full rand for more protection. The midsole features a top layer of cushy Qu!ckfoam over a single-density EVA layer. The outersole is carbon rubber, with lugs which manage both trail and road well, proving its hybrid nature. The comfortable fit, effective traction, and protective ride add up to a quality trail performer. “Good fit with plenty of protection. Traction was equal to trail and road, with good durability to boot.” RESPONSIVE TRAIL Sizes: Men 8–12,13,14; Women 6–12 Weight: 11.9 oz. (men’s size 11); 9.5 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Altra Lone Peak $120

The Lone Peak was Altra’s first Trail running shoe, and continues as its flagship trail shoe. The upper is a semi-open mesh with traditional overlays creating a full rand and providing shape, structure, and protection. Altra’s Footshaped® toe box accommodates a wide range of foot volumes. The Lone Peak facilitates the use of gaiters with a D-ring at the lace throat and a velcro strap called GaiterTrap™ that secure gaiters in position. The redesigned midsole has an A-bound layer over a newly sculpted EVA layer—a combination that offers cushioned comfort, a measure of protection, and decent durability just as fans of the shoe have come to expect from the Lone Peak. A rock plate called StoneGuard™ is sandwiched between the midsole and outersole adding a protective layer that’s great on even the rockiest trails. The outersole has a new configuration of hexagonally-shaped lugs from midfoot to the toes and a perimeter of beefy lugs to ensure grip in all conditions and on all surfaces, including the man-made variety. Runners interested in a rugged trail shoe with plenty of room in the toes and the low profile of zero-drop geometry need look no further. “Fits nice and snug in the heel, but really roomy in the toes. Plenty of traction. I have not run on any trails they can’t handle.” PERFORMANCE TRAIL Sizes: Men 7–13,14,15; Women 5–11,12 Weight: 10.3 oz. (men’s size 11); 8.3 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Brooks Mazama $140

Named for an ancient volcano in Oregon, the new Brooks Mazama is synonymous with trail adventures. Though it’s the lightest Brooks trail shoe to date, it’s no lightweight when it comes to handling its share of rugged trails. The upper is semi-open mesh with 3D-printed overlays for structure and a thermoplastic toe bumper for protection. A stiffer, closed mesh forms a full rand for durability and an additional (slim) layer between you and the trail. The thin and flexible gussetted tongue seals the upper from trail debris. The midsole consists of two layers of foam; both are responsively firm. The top layer, in the forefoot and nearest the foot, allows good flexibility without feeling too stiff. The bottom layer sandwiches a propulsion plate, which works with the outersole for a snappy feel, and doubles as a rock shield. The outersole features a lug pattern that’s never been seen in a Brooks trail shoe. The forefoot features a network of spines running longitudinally and interspersed with toothy lugs. Open cavities between the lugs keep it light and the rock shield allows the negative space to create additional traction without losing the protection of a uniformly thick sole. The heel is solid rubber, but the forefoot and rearfoot flex independently in response to uneven ground. The Mazama has a snug, almost racer-like fit, a firm responsive ride, and great traction which earned it our award for Best Trail Shoe. “Nice fit; snug, but not too snug. Good flex and really digs in on the traction. They were my first choice for fast trail running.” PERFORMANCE TRAIL Sizes: Men 7–13,14; Women 5–12 Weight: 10.3 oz. (men’s size 11); 8.2 oz. (women’s size 8) Shape: semi-curved Recommended for: medium- to high-arched feet with neutral biomechanics

42Construction: | HAWAIISPORTMAG.COM Stobel slip-lasted, EVA Strobel board

BEST SHOE Trail

Fall/Winter 2016

HOKA ONE ONE Speed Instinct $140

The Speed Instinct is a new trail shoe in the HOKA ONE ONE line-up. Borrowing from the success of the Tracer, HOKA’s hybrid tempo/racing shoe, the Speed Instinct combines the more familiar HOKA midsole geometry with a quick-feeling trail runner. The upper is a closed minimesh, covered almost entirely in no-sew overlays, with little surface exposed in the rand. The only stitching is in the lace throat to support the flexing of the laces. The plush ankle collar conforms well to the foot. The midsole is soft in the heel, to cushion touch-down, and firm in the forefoot for a more powerful toe-off. The resulting ride is resilient, responsive and durable. The outersole is lugged with a perimeter of tough rubber and is open through the center in diamond-shaped slots that allow the sole to compress and conform to the trail. The Speed Instinct is right on target with excellent traction, adaptable cushioning, and a consistent fit for trail running at all speeds. “Fit close; felt snug and fast. The midsole’s foam was quite cushy and protective. Surefooted on the trail.” PERFORMANCE TRAIL Sizes: Men 7–13,14; Women 5–11 Weight: 10.7 oz. (men’s size 11); 8.6 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

New Balance Fresh Foam Gobi $95

By offering a little something for everybody, New Balance has carved out a niche in the trail running category. The Gobi is the first Fresh Foam trail shoe, merging two logical New Balance strengths. The upper is an engineered mesh with no-sew overlays and the requisite Toe-Protect™ for toe protection that’s up to the job. It features dependable support, a complete rand, a solid heel counter, and a no-sew saddle/stitched eyestay design that never lets you forget that the shoe is firmly and comfortably secured to your foot. The midsole is low-profile Fresh Foam so the shoe performs equally well on roads and trails. The full-length rubber outersole, AT TREAD by name, features hexagonal lugs that negotiate traction on both trail and road. With its versatility, smooth ride, and value, the Fresh Foam Gobi Trail is very hard to beat. “A treat to put on. Plenty of room up front and anchors the heel. Decent cushioning on the road combined with a good bite from the tread. Sort of a ‘best of both worlds.’” PERFORMANCE TRAIL Sizes: Men 7–13,14, 15 D, 2E; Women 5–11,12 B,D Weight: 10.3 oz. (men’s size 11); 8.1 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Salewa Lite Train $129

Salewa has a long history in outdoor products and footwear, but it’s new to trail running. The Lite Train marks its first attempt in the category and is a surprisingly well-done and versatile trail running shoe. The upper is closed mesh with fused overlays that create a partial rand over most of the fore- and mid-foot. The eyestay and ankle collar are supported by 3F, rubbery injected elements with prominent 3D surfaces that protect from rugged trails and help to secure the foot within the shoe. The midsole is low-profile, single-density EVA. Firm and responsive, it’s best suited to softer trails— though nimble and protective—especially for more competitive efforts. The outersole is covered with randomly-oriented, Z-shaped angular treads in a sticky rubber compound courtesy of a partnership with Michelin. This outersole is best off-road, though tough enough to run to the trailhead from the car, if that’s your habit. The light weight, good traction, and low-profile geometry combine to make the Lite Train a good choice for technical trail running. “Good snug, secure fit. Nice flex, light feel, good traction. That’s all I need in a trail shoe.” PERFORMANCE TRAIL Sizes: Men 7–12,13; Women 6–10,11 Weight: 10.1 oz. (men’s size 11); 7.4 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Saucony Xodus ISO $130

The Xodus has been the flagship of Saucony’s trail line, and has just received a complete overhaul to highlight its new approach to the category. The upper is a closed, engineered mesh with no-sew overlays, and now uses the ISO fit system long seen on Saucony’s high-end road models. A TPU heel counter adds protection and anchors the full rand, with a bit of forefoot support from the midsole sidewall. A no-sew toe bumper called Toe Shell, shapes and protects the toe, raising the upper material over the toes for a bit of extra volume. The midsole features EveRun foam that enhances the cushioning here just as it has across its entire running line. The newly designed outersole is a herringbone-shaped tread, angled to best handle the trail. The full-contact bottom adds effective stability to go along with the grip. The Xodus ISO is a full-featured trail SUV, with traction, good protection, and an adaptable fit. “Built like a tank, but not clunky. Plenty of toe room, but secure in the midfoot. The tread has a great grip on the trail, but is also smooth on the road. This one is a keeper.” RESPONSIVE TRAIL Sizes: Men 7–13,14; Women 5–11,12 Weight: 11.9 oz. (men’s size 11); 9.2 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, TPU Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

PAIN IS TEMPORARY …UNLESS IT’S NOT. A SK YOU R D OC TOR FOR A REFERR AL TO J ACO REHA B!

JACOREHAB.COM HON OLULU | WA IKELE | MILIL A NI 44 | HAWAIISPORTMAG.COM

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2016 USTA HAWAII PACIFIC INDUCTS GREER AND SOMERVILLE INTO TENNIS HALL OF FAME November 19, 2016 | Ala Moana Hotel The United States Tennis Association Hawaii Pacific Section has announced the induction of John Greer and Henry Somerville into the Player Category of the USTA Hawaii Pacific Tennis Hall of Fame. The Tennis Hall of Fame, in its eleventh year, has inducted 25 members since 2005 recognizing the greatest tennis players, educators, and community service leaders in the Hawaii tennis community throughout history. The player award commemorates an individual who is recognized for outstanding competitive achievements with consideration of sportsmanship and character. An induction into the USTA Hawaii Pacific Tennis Hall of Fame is the highest tennis-related honor one can receive in the state of Hawaii. Henry Somerville grew up in a prominent tennis family in which all members were accomplished players. Somerville holds a high school single state championship in 1980 and two doubles championships in 1979 and 1980 attending Kalani High School. Upon completing high school, Somerville attended U.C. Berkley on a full-ride scholarship where he played the number one singles and number four doubles positions. In 1984, he was selected for the Olympic Trials. He would later turn pro and compete in the ATP from 1984-1990 achieving a career high singles ranking of 715 and a career high doubles ranking of 380 in the world. Somerville’s achievements include the USPTA Player of the Year 1994, ITA Western Region Coach of the Year 2000, Pacific West Coach of the Year 2002, and the USTA President’s Award 2013. After retiring from the tour, Somerville still dedicated his life to tennis as a coach leading the program at The Oahu Club and as head coach for Hawaii Pacific University for many years. In March, he took over as Director of Tennis position at Punahou School. “My best moments in my tennis career have been mostly in coaching,” said Somerville. “Whether coaching at the college level or with juniors, I have enjoyed helping others achieve goals they have set out for themselves.” Also being inducted to the USTA Hawaii Pacific Tennis Hall of Fame in the Player Category is John Greer, Hawaii’s most accomplished wheelchair tennis athlete. At age 19, he was involved in a serious car accident that left him paralyzed and confined to a wheelchair. As a form of therapy, Greer got involved in various wheelchair sports but immediately loved the game of tennis. “I liked the versatility of the sport and that with the exception of the second bounce, I could be competitive with everyone,” said Greer. “It was one of the few sports where you could control your own destiny and take it to whatever level you desired.” Greer progressed his tennis game all the way to the professional level and became a top athlete for the United States. His top singles ranking was number six in the world in 1998 and doubles ranking number ten in 1999. In 2004, he competed in both Wimbledon and the U.S. Open. He is a three-time USA World Team Cup Member (Davis Cup equivalent). He holds a total of 27 singles and 37 doubles career titles in the ITF, USTA and locally. Although Greer holds many prestigious accolades under his belt, he says his best tennis moment was making it to the Paralympic Games representing the USA. “After all the years of hard work it topped off an incredible journey and fulfilled a lifelong dream,” Greer concluded. Other awards include: Family of the Year | Baron Family Organization of the Year | Hilo Jr. Tennis Club Facility of the Year | Waialae Country Club Special Service | Chanon Alcon Jim Howe Sportsmanship, Girl | Haley Fujimori Jim Howe Sportsmanship, Boy | Jordan Azuma Special Friend of Tennis | Hawaii Tourism Authority President’s Award | Richard Fried

The USTA Hawaii Paciﬁc Hall of Fame banquet will be held November 19, 2016 at the Ala Moana Hotel. Visit hawaii.usta.com for more information. 46 | HAWAIISPORTMAG.COM

BC Endurance Training Programs Programs Through January, 2017:  Honolulu Marathon Training. Beginner to advanced runners, joggers, & walkers.  5K and 10K Speed Training. Beginner and intermediate runners, walkers, and joggers.  Lavaman Triathlon Training. Beginner and intermediate triathletes.  Hapalua Half Marathon Training. Beginner and intermediate runners, walkers, and joggers.

To be on the mailing list for any of our excellent programs, And to take advantage of our 3-free-workouts offer:

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http://bcEnduranceTrainings.com/

Unload before Reload for Tendinopathy

TEXT BY

Motoki Nakamura PT, DPT, JACO REHAB

Image

Motoki Nakamura &Timothy Chang

Tendinopathy is a common running injury caused by sudden increase in exercise intensity, repetitive stress, and/or overuse. Most often sites of tendinopathy for runners include achilles, hamstring, gluteal, and patellofemoral tendon. While every individual may require a specific rehabilitation guideline, the general rule to rehabilitate tendinopathy is to use the EdUReP model created by Davenport et al. EdUReP stands for “Educational interventions, periods of tendon Unloading and controlled Reloading, and implementation of Prevention strategies”. This article will briefly go over the Education and Unloading component of this model by demonstrating positions that should be avoided during the acute stages of rehab . It is crucial for the affected tendons to be unloaded for the first period of rehabilitation for pain control and to go through the natural healing process. This may include having a heel lift or foot orthoses for achilles, wearing a cho-pat knee strap, or taping for patellofemoral tendinopathy. However, using external devices is not enough to keep the tendons unloaded. Many of us may not notice that some positions during activities of daily living- whether at work, home or school, causes the tendons to be in a loaded position. Here are some positions that should be avoided as much as possible:

Deep squatting (for achilles, patellofemoral, hamstring)

Sitting with heels back(for patellofemoral, hamstrings)

Sitting with knee far bent (for patellofemoral, achilles)

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Half kneel (for hamstring)

Weightshift towards affected side in standing (glute)

Last but not least… Avoid stretching While stretching may seem a logical approach to decrease tension in the sore area, it must be performed very cautiously or should not be performed during the acute stage of rehabilitation process. Again, the point is to unload the injured site, so the last thing we want to do is to further stress the affected region. So when do we start stretching again? The answer is when you can progress to the Reloading phase of rehabilitation. This is when your pain level has decreased during your activities of daily living, and does not cause pain when affected muscles are in a loaded position.

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HONOLULU EKIDEN & MUSIC FESTIVAL 2017 ENTRY FORM May 21, 2017 5:30 am

Kapiolani Park

For Official Use Only

Section 1: Team information Relay Team Name:_____________________________________________________________ Total Team Members: Relay Team Member: I am the Team Captain. Relay Team Division:  Open Male (Select only one Team Division.)

2 3 4 5 6

 I am a team member.

Open Female Co-ed (at least 1 male & 1 female) The Masters = 300+ Kama‘aina Family Corporate

Youth (6 runners with sum of ages less than 88) All Male Student (High and/or Middle School) All Female Student (High and/or Middle School) Co-ed Student (High and/or Middle School)  University or College  Heroes (Military, Police, Firefighters, National Guard, Coast Guard, Life Guards) Section 2: Please print legibly. One form per team member. Send all team forms together. Only complete teams will be registered. Sex

 Male  Female

Date of Birth (MM/DD/YY) _______/______/_______ Age on Race Day (Must be 10 years or older on May 21, 2017) ________

Last Name__________________________________________________ First Name__________________________________________________ M.I.________ Address (street name, Apt No.)__________________________________________________________________________________________________________ City, State, Country (if other than USA)_____________________________________________________________________Zip/Postal Code______________ Day Time Phone____________________________________ Email Address___________________________________________________________________ Race Day Emergency Contact Name_____________________________ Race Day Emergency Contact Phone__________________________________ If under 18 years old, Name of Parent/Guardian__________________________________________________________Relationship__________________

T-Shirt Size (Unisex T-Shirt)

Parent/Guardian Contact Phone____________________________________

Section 3: 2017 Registration Fees

Fees are non-refundable and non-transferable.

Early: Until December 31, 2016**

    

2-person team 3-person team 4-person team 5-person team 6-person team

XS S M L XL XXL Total Amount Enclosed: $

Regular: Until May 18, 2017

$100 / $50 per person $150 / $50 per person $200 / $50 per person $235 / $47 per person $240 / $40 per person

    

2-person team 3-person team 4-person team 5-person team 6-person team

$120 / $60 per person $180 / $60 per person $240 / $60 per person $285 / $57 per person $300 / $50 per person

Late Entry: May 20, 2017

    

2-person team 3-person team 4-person team 5-person team 6-person team

$140 / $70 per person $210 / $70 per person $280 / $70 per person $335 / $67 per person $360 / $60 per person

**Free In Training T-shirt for first 50 teams with 6 members (or 300 people).

Section 4: Please read and sign. I understand that participating in a road race is a potentially hazardous activity and can result in serious injury or death. I am aware of and I expressly assume all inherent and other risks associated with participating in this event, including, but not limited to, falls, contact with other participants, vehicles and other objects, the effects of weather, including high heat and humidity, traffic, and the conditions of the road. I certify that I am physically fit, have sufficiently trained for participation in the event and have not been advised otherwise by a qualified medical person, and have received the necessary instruction to participate in the event safely. I acknowledge that this Document will be used by the event holders, sponsors, organizers, and others and that it will govern my actions and responsibilities at the event and related activities. In consideration of my application and permitting me to participate in this event, I hereby take action for myself, my executors, administrators, heirs, relatives, family members, dependents, next of kin, successors, assigns and anyone asserting claims by or through me as follows: (A) I Waive, Release and Discharge from any and all liability for my death, disability, personal injury, property damage, property theft or actions of any kind which may hereafter occur to me including my traveling to and from this event, THE FOLLOWING ENTITIES OR PERSONS: City and County of Honolulu, State of Hawaii, Honolulu Ekiden Foundation, event sponsors, holders, directors, volunteers, as well as their directors, officers, employees representatives, and agents (“Released Parties”); (B) I agree to Indemnify, Defend and Hold Harmless the Released Parties from any and all liabilities or claims made as a result of participation in this event, whether caused by the negligence of the Released Parties or otherwise. I hereby consent to receive medical treatment, which may be deemed advisable in the event of injury, accident and/or illness during this event or relating to my participation in the event. I understand that at this event or related activities, I may be photographed. I agree to allow my photo, video or film likeness and voice to be used by the event holders, producers, sponsors, organizers, representatives and/or assigns in their sole discretion without payment. This Document shall be construed broadly to provide a waiver, release, assumption of risk, indemnification and consent to the maximum extent permissible under applicable law. If any portion of this Document shall be declared unenforceable, that portion shall be considered severed and the remainder of the Document shall be valid and enforceable. I hereby certify that I have read this document and I understand its content. Signature (You must sign here for processing)

Date

PARENT GUARDIAN WAIVER FOR MINORS (Under 18 years old) The undersigned parent and natural guardian or legal guardian does hereby represent that he/she is, in fact, acting in such capacity and agrees to the terms stated in this Document and further agrees to waive liability, release, save and hold harmless, defend and indemnify Released Parties from all liability, loss, cost, claim or damage whatsoever which may be imposed upon Released Parties because of any defect in or lack of such capacity to so act. Signature of parent/guardian if under 18 years. (Applications will be accepted only with signature above.)

Please make entry fee check or money order payable to:

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($20 assessed for returned check) and mail to:

Date

HONOLULU EKIDEN FOUNDATION 2250 Kalakaua Ave., #406, Honolulu, Hawaii 96815

www.hnlekiden.org

The Try Team Yoga Teacher Training TEXT BY

PHOTO BY

Jenn Lieu

Matt’s View Yoga has become a big part of our lives. It’s not that I do more yoga, but that my wife is now learning to become a certified yoga teacher herself. She’s always wanted to do this, she just never found the time to do it before. As with any new endeavor, this new path in her life takes up a considerable amount of time from learning the history of yoga to teaching her own small classes. Teaching was new for Jenn, I had the chance to see her out of her element. Jenn started a little fast, but as she gained more confidence she was able to slow down and get into her own rhythm. As she continued, she improved on her descriptive ability and created her own unique style. I’m always amazed that she is able to balance becoming a yogi, her professional career, and personal life - my very own superwoman. Now I have access to my very own personal yoga instructor and with that I expect yoga to become a more frequent activity, one that my wife will be able to help me succeed. Jenn’s View This is true. I have always wanted to learn more about yoga and always dreamed about teaching others. “True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; yoga is to be lived. Yoga doesn’t care about what you have been; yoga cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied.” — Aadil Palkhival In mid August I joined Laura Mary’s Yoga Teacher Training and it has been one of the best investments I have made in myself. In the nine-week program, I learned the history of yoga, over a hundred postures and how to organize the postures to sequence a flow. As you learn more about yoga, your perspective and practice changes completely. There is so much that goes into planning a class that many may not realize. Teacher training is humbling. It is a large time commitment that is truly life changing. I attended at minimum five classes per week and it transformed me physically and mentally. I grew stronger and was able to hold poses that was unable to conquer before! Mentally I felt stronger and would practice my patience and balance off the mat. The training has helped me think and act with more intention and purpose. “Yoga does not just change the way we see things, it transforms the person who sees.” B.K.S. Iyengar, Light on Life If you have ever wanted to deepen your understanding, knowledge or practice of yoga, I would highly recommend that you attend Laura Mary’s Teacher Training. For more information, visit Laura Mary’s website: www.lauramaryflynn.com

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To read more about my yoga teacher training journey and for class information, visit www.jlieu.com

TRYFITNESS The Women’s Fitness Experts

Thank you to all the athletes who participated and the sponsors who supported TryFitness in 2016! We are grateful and look forward to helping you achieve your goals in 2017!

2017 PROGRAMS ➤CYCLING

TRAINING Jan. 10 - Mar. 4 ➤RUNNING TRAINING Jan. 9 - Mar. 5 ➤HONU ENDURANCE TRAINING March 14 - June 3 70.3 Ironman Hawaii (June 4)

➤BOOT

CAMP

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For Personal Training with KC Carlberg check our website.

Ongoing Tuesday and Thursday 5:30 - 6:30 a.m.

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