November-December 2018

Running Hills Breathe The Road to Dick Evans

Ultra Running for a Good Cause

SWIM - BIKE - RUN November-December 2018 Photo 1 | HAWAIISPORTMAG.COM by: Augusto DeCastro

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Sergio Florian on the Ko’olau summit trail, September 8, 2018 Photographer: Nandor Szotak, www.hungaro-explorer.com

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

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ALOHA FROM THE EDITOR If you haven´t noticed it in the last issue, then you might in this one. Once again we have included Hawaii Sport BodyBoarding Magazine, We hope you might get inspired to try something new, or possibly that some bodyboarders would like to test out swimming, biking, running or triathlon.

Not so long ago, most athletes, or anyone who enjoyed staying fit, stuck with one sport, and identified with this one sport.

Those days are over, people get to test out more sports as they become easier accessible, and it easier to find information about them, and find help to get started with the right equipment.

Hawaii Sport would like to help you discover new sports, what should be the next sport that we discover?

Happy training, Christian

Winter is coming...at first sight, this might just be a blurry photo. But the editor did get to run in snow this past winter...and that is also what running is about, being able to run, but also enjoying the challenge to ourselves by running in different environments.

EDITOR

Christian Friis

COPY EDITOR Crystal Hirst

CONTRIBUTORS

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

HAWAII SPORT REPORTS

COVER PHOTO

Matt Hause crushed the course record at the Peackcock Flats Trail 55 mile race. Almost an hour faster than anyone has run before. Here Augusto DeCastro has capture him as he finishes the race.

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

IMAGES

Augusto DeCastro Kalani Pascual Motoki Nakamura Mércia Starominski Brian Clarke Hawaii Bicycling League LT Zitta Ron Alford @marissaphillipsphoto

CONTACT US

hawaiisportmag@gmail.com Hawaii Sport PO Box 38082 Honolulu, HI 96837 STAY CURRENT With HAWAII SPORT AT: www.hawaiisportmag.com facebook/hawaiisportmag instagram/hawaiisportmag twit ter@hawaiispor tmag

Legal Information: Copyright 2018 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.”

Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.

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Ultra Running for the Coast Guard Foundation

by Susie Stephen, Photos by Augusto Decastro, Kalani Pascual and LT Duane T. Zitta.

At a well-known trail junction within the Tantalus footpath system a Hawaiian proverb can be read, printed above a map, simply stating, “E kuahui like i ka hana.”

Or, “Let everybody pitch in and work together.” It’s a timely reminder, even when you are out in the middle of the jungle hiking or trail running (maybe trying to get away from it all), that nothing we do is entirely a singular endeavour. Without the hard work and dedication of the trail community the footpaths wouldn’t be maintained for passage and the maps wouldn’t be present to provide guidance across the unforgiving mountainside.

The map sits atop a steep, technical section of trail popularly known as ‘Hogsback’ - an infamous climb in the HURT100 ultra-running race. One entrant in the upcoming 100-mile ultra-race (January 2019) is very familiar with the Tantalus trail system and the Hogsback climb, having so far completed every race in the demanding 2018 HURT trail race series. Lieutenant Duane T. Zitta, a 15-year veteran of the Coast Guard and Command Duty Officer for the 14th Coast Guard District in Hawaii, is an accomplished athlete with numerous Ironman and

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ultra-distance race finishes to his name. Lt. Zitta has also represented the Coast Guard in multiple events across the United States and in 2017 was named the Coast Guard Male Elite Athlete of The Year Runner Up. In addition to supporting his family, working long hours and maintaining a tough training schedule Lt. Zitta has been a devoted advocate for the Coast Guard Foundation for many years. Deeply affected by the tragic loss of Captain Thomas Nelson and the crew of the CG-6505 helicopter that crashed at Barber’s Point in September, 2008, LT Zitta has been helping to raise funds for the Foundation ever since the sad and untimely event. The Foundation provides emergency relief and services to the families of Coast Guard service men and women.

The Foundation has also created the Fallen Heroes Fund, which provides support to the children of those lost in the line of duty by, for example, covering the costs of attending college. Captain Nelson’s daughter has benefited directly from the Fallen Heroes Fund and the efforts of LT Zitta’s fundraising via an educational scholarship and will graduate from Virginia Tech University next year.

Photo by LT Zitta

START: 9:00 am, at Ala Moana Beach Park, ENTRY FEE & DEADLINES: Diamond Head end. A staggered start will be used due to the number of participants.

COURSE: Begin at the Diamond Head end of Ala Moana Beach Park, near the Magic Island parking lot. Participants swim towards the Ewa end of the park for 500 or 1000 meters, round the buoy clockwise and return over the same course, keeping the finish buoy on their left. The finish line is up the beach about 20 yards.

RULES: No mechanical aids such as flota-

tion devices, fins, paddles, snorkels, or wetsuits are allowed. Course marshals will patrol the course on surfboards. No individual escorts are allowed. Swimmers who have not reached the halfway point in one-hour will be asked to default. This application is non-transferable.

CHECK-IN & REGISTRATION:

7:30am to 8:30am on race day at the Magic Island end of Ala Moana by Picnic Area #29.

DIVISIONS/AWARDS:

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

Mail or Walk-In Registration Only Mail To: 2018 Turkey Swim c/o Neal Yamamura Nu'uanu YMCA 1441 Pali Highway Honolulu, Hawaii 96813 If mailing in, make checks payable to Nu’uanu YMCA

Contact info:

Neal Yamamura Phone: 808-541-5248

EVENT: ___Classic (2K) ___ Lite (1K) Age on race day: _____ Date Of Birth:_______ Check one below: (All fees are non-refundable) ___ $25, Youths (8 to 17 years old)

GENDER: ___ Male

___Female

Last Name ____________________ First Name _____________________ Street Address ________________________________________________

Towel included if postmarked by 10/18/18

City, State, Zip ________________________________________________

Towel included if postmarked by 10/18/18

Phone Number_________________________________________________

___ $40, Adults (Until October 29th)

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

E-mail: ______________________________________________________

Waiver for the 2018 Nu'uanu YMCA. Read carefully and sign. In consideration and acceptance of my entry, I, the undersigned, intending to be legally bound, do hereby, for myself, my heirs, executors and administrators, waive, release, and forever discharge all rights and claims for damage which may hereafter accrue to me against the Nu'uanu YMCA, race volunteers, the City and County of Honolulu, the State of Hawaii, and their officers, agents, representatives, successors, and/or assigns for any and all damages which may be suffered by me in connection with my association or entry in the 2018 Nu'uanu YMCA Turkey Swim. I will personally inspect the race course prior to the race and verify to my satisfaction that the course is safe for my participation, I have read the race application in its entirety and I understand that this race is a physically demanding event designed for only those individuals who are competent in open ocean swimming. Further, I attest and verify that I am physically fit and have sufficiently trained for the completion of this race and have no known medical condition that will prevent my successful completion of this race and my physical condition had been verified by a licensed medical doctor.

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

7 | HAWAIISPORTMAG.COM Date signed

At a well-known trail junction within the Tantalus footpath system a Hawaiian proverb can be read, printed above a map, simply stating, “E kuahui like i ka hana.” Or, “Let everybody pitch in and work together.” It’s a timely reminder, Photo of LT Zitta by Kalani Pascual

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Sunday, November 25, 2018 7:00am

Pacific Gateway Center (PGC) is a community based non-profit organization that houses programs for our Kupuna. Its’ mission is to empower our Kupuna so that they may access opportunities to achieve self-sufficiency. PGC’s main objectives are social services, economic development, education and training with integrated strategies and interventions that address the critical needs of our targeted population.

LOCATION: Nā Kūpuna Makamae Center: 653 Ala Moana Boulevard. PARKING: Salt Parking Garage or nearby streets.

5K COURSE: Start and finish at the corner of Keawe Street. Route along Ala Moana Boulevard to Atkinson Drive and back.

PACKET PICK-UP: Friday, November 23, at Nā Kūpuna Makamae Center from 3-6pm. Saturday, November 24, at the Running Room, 819 Kapahulu Avenue from noon to 3:00pm. Race Day, November 25, from 5:30-6:30am.

FEES: $35 before November 11, 2018. $45 before November 25. $50 for 5K Race Day Entry…please arrive by 6:30am for race day entry…credit cards will be accepted. You may also register and pay @ runsignup.com. (Search:5K Kupuna) T-shirts are guaranteed to all registrants by Nov.1st. After that, t-shirts will be issued on a first come first served basis. No Refunds.

Please arrive early to secure your timing chip. Wear the chip around your ankle. Awards for the top three male and female finishers as well as well as 10-year age groups. For more information visit pacificgatewaycenter.org or call 808-773-7047.

5K Run/Walk for Kupuna, Please use ink, print legibly, and fill out the form completely Last Name_________________________

First Name___________________

Address_________________________________________________________

Make check payable to :

Pacific Gateway Center

City____________________________________ State _______ Zip _________

Mail entry and payment to:

Phone (day) ____________________ Phone (evening) ___________________

TIMELINE Hawaii P.O.Box 25566 Honolulu, HI 96825

Email ____________________________________ Date of Birth____________________ Age on race day _______ Gender ___ Circle Shirt Size:

S

M

L

XL

XX

Amount enclosed: $___________________ Cash or Credit cards accepted

WAIVER: I know that walking/running in a 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 in this event including but not limited to, falls, contact with other participants, the effects of weather, including high heat and humidity, traffic and 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 Pacific Gateway Center, the Mid-Pacific Road Runners Club of America, the City and County of Honolulu, The 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 years old.

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So far, in 2018, LT Zitta has raised over $10,000 for the Fallen Heroes Fund by finishing seven punishing trail races (events with names such as ‘Quad Crusher’), but his ultra-season is far from over. With the 55-mile Peacock Challenge on October 20th, followed by the Honolulu Marathon December 9th and then the gruelling HURT100 January 19th, the real race for LT Zitta is to meet his fundraising goal of $15,000. The funding will help to bolster the Fallen Heroes Fund, creating more scholarships and allowing the Foundation to continue its provision of essential services in times of need to the families and units of Coast Guard service members.

Without the support and guidance of the Coast Guard Foundation and the wider Coast Guard community many families would be lost. The educational scholarships that the Fallen Heroes Fund provides are a crucial part of allowing young people to navigate the collegiate trail system without additional stress. Captain Nelson’s family have found the strength and courage to continue with

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assistance from the Coast Guard and the dedication of people such as LT Zitta. If you would like to help support the Fallen Heroes Fund and the efforts of LT Zitta please follow the links below to find out more. “ʻAʻohe hua o ka maiʻa i ka lā hoʻokahi.” “No task is too big when done together by all.”

To donate to LT Zitta’s fundraising goal: http://www.coastguardfoundation.org/racesforheroes To learn more about the work of the Fallen Heroes Fund and the Nelson’s story: https://www.youtube.com/ watch?v=oa30ULPyE6A&feature=youtu.be References: Mary Kawena Pukui, ʻŌlelo Noʻeau.

Na Ala Hele: https://hawaiitrails.hawaii.gov/trails/ Photo below by Augusto DeCastro

U.S. ARMY GARRISON HAWAII

2019 Race Calendar OPEN TO THE PUBLIC JAN 26

Reverse Sprint Triathlon

Schofield Barracks, Richardson Pool $35 through January 6 • $40 January 7- 26 Registration includes t-shirt and OA/AG Awards Promote a healthy start to the year with U.S. Army GarrisonHawaii and join this Run-Bike-Swim event. The sprint distance race will finish with a crisp swim in the Richardson Pool.

MAR 2

Kolekole 10K Run

Schofield Barracks, Leader's Field $30 through February 8 • $35 February 9 - March 2 Registration includes t-shirt and OA/AG Awards This run will take runners through the beautiful Kolekole Pass to the Lualualei lookout point. The elevation climb on this 10K run is challenging, yet rewarding.

MAY 4

Color Blast Run (DOD ID Card holders only)

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

JUL 13

Army Ten-Miler, Hawaii Qualifier

Schofield Barracks. Richardson Pool $25 early registration • $35 late registration Registration includes t-shirt and OA Awards 11th Annual Hawaii Army Ten-Miler Qualifier. The race is a qualifier for Active Duty Army, as well as a competitive run for all other participants.

RACE REGISTRATION AND INFORMATION

HiMWR.com/race 808-655-5975

AUG 3

Hawaii’s Hardest Half & 10K Fun Run

Schofield Barracks $40 early registration • $50 late registration Registration includes t-shirt and OA/AG Awards This Half Marathon will take participants up the Kolekole Pass. The route will offer a challenging uphill climb. The 10K Fun Run is a non-competitive option.

SEP 28

The Wurst 5K Run

Schofield Barracks, Weyand Field $20 early registration • $25 late registration Registration includes custom finisher medal and OA Awards This evening Oktoberfest inspired run will include German food stations where participants must devour the specified foods before continuing along the course. Post run activities include beer, music, and games.

OCT 19

Zombie Run 5K

Schofield Barracks, Leader's Field $20 early registration • $25 late registration Registration includes t-shirt and OA Awards This evening event is full of zombie survivors and zombie slayers. Attempt to finish, with at least 1 lifeline remaining, to be rewarded for your survival skills.

Wheeler Army Air Field

DEC 7

Pearl Harbor Commemoration Run/Walk

Wheeler Army Air Field, Kawamura Gate $5 early registration • $10 late registration Registration includes commemoration coin Wheeler Army Air Field holds significant history in regards to the attack on Pearl Harbor in 1941. Learn about these historic sites through a 4K run/walk. Visit bomb craters, headquarter buildings, and the historic hangars along the Wheeler Army Air Field flight line.

Race dates/times are subject to change.

Pets not permitted. Registration fee is non-refundable.

NON DoD ID card holders must present their printed race confirmation page and a valid government issued picture ID at Lyman Gate on race day to gain installation access.

Random vehicle checks will require a valid driver’s license, car registration, safety check, and insurance.

Complete any 3 races in a 6 month period to earn VIP Status! Express race day check-in, VIP Run Squad t-shirt, and VIP accommodations included 11 | HAWAIISPORTMAG.COM

The Road to Dick Evans It is not often that you get to see a move made about a bikerace here in Hawaii, and about a local race as well. But here it is, don´t miss this event if you are just a little bit interested in biking.

The Road to Dick Evans Location: The Doris Duke Theatre Date: 24 November 2018 Time: Doors open at 5pm show starts at 530 Tickets are available online at https:// filmfreeway.com/ TheRoadtoDickEvansPremier Screening Info: Situated in the Hawaiian Islands. The Road to DIck Evans follows Carl Nethercutt and Josiah Sugiura as they compete in the 34th Annual Dick Evans Memorial Road Race!

The course follows the original route of the first Ironman Triathlon held on Oahu before moving to the Island of Hawaii! A bonus screening of this year’s final “24 hours of Hell in Paradise” held at Kualoa Ranch will commence afterward!

Here is Ramon Brockington, on why he made “The Road to Dick Evans”: 12 | HAWAIISPORTMAG.COM

The Road to Dick Evans started out as just an idea that stuck me back in February sometime. I had just started School pursuing a Degree in Cinematic Production with a minor in Mass Communication. I previously shot the last few races from the back of a moving truck but wanted to challenge myself and do something different. Josiah Sugiura was the second person I contacted and he agreed to take the spotlight and we made our first Promotional on top of Tantalus back in March.

I then I approached Carl Nethercutt at The Bike Shop and asked him if he would like the opportunity to be followed for the race season. After some thought, he was on board and the Road to Dick Evans began.

If you would have told me 364 days ago I would direct a full feature Documentary I would have probably laughed but this has been nothing but an amazing journey and great experience for me and I look forward to bringing more events from all sports throughout the Hawaiian Islands to the big screen.

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A Breathing Wake-up Call

by Brad Yates On my recent vacation cruise I experienced a sudden increase in blood pressure, swelling in my joints and a severe case of bronchitis. Before I knew it I was unable to complete my daily breathing exercises. For the next three weeks I experienced life without the advantage of those exercises. I had jet lag. I was short of breath, unable to sleep and unable to manage my mood and process upsets.

Not feeling well doesn’t need to hold you back...

Be Aware: Improved performance. The breathing allows you to be present, mindful of what you want to accomplish and focused on the right emotions and sensations related to proper form and levels of intensity.

Prepare: Breathe to see, feel and rehearse performing at your best.

Execute: Breathe to create the energy to perform with poise, power and accuracy.

This was the trip of a lifetime. Despite not feeling my best and being unable to create the right energy, I was able to appreciate and enjoy this special occasion. The beauty, the history, the culture, the food and the fact that Elise and I were celebrating our Fiftieth Wedding Anniversary.

Reflection: Your performance will improve as you learn to be calm, make good decisions, rehearse your performance and give your best effort.

This experience was life changing. It forced me to evaluate my health in terms of what I do moment to moment to contribute to my own well being and the well-being of others. In this regard the trip was totally worth it and made a huge contribution to the creation of a new lifestyle that is way more balanced between work and play, rest and relaxation. I have laughingly stated that I want a rematch. I want to go again and be up for physical challenge of doing the work and enjoying the results in every possible way.

Pump = A series of deep in-the-mouth, out-the-mouth breaths that increase energy levels and improve overall mood and disposition.

Breathing Practice In the past year and half I have built a breathing practice that I’ve been doing religiously, two to three times a day.

I combine timed exercises, deep inhale and exhale out of the mouth, empty lung and deep clearing breath holds, nasal breathing, performance breathing and cold water/ ice baths for 10 to 15 minutes two to three times a week.

Overall health benefits Essential Breathing Inhale = Forcefully exhale, pause, and then inhale through your nose for a count of four as you expand your diaphragm.

Hold = Tighten your core and hold for a count of seven.

Exhale = Fire your core as you forcefully expel your breath through the mouth for a count of eight.

Reflection: The rhythm of the breathing will nurture the parasympathetic system (rest/digest) as it works to counteract the sympathetic system (fight/flight). The result?

Much more calm, much less turmoil.

Performance Breathing Settle down: The right chemistry, blood flow and amount of oxygen distributed in the brain produces an intense feeling of calm–clarity–confidence.

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Power Breathing

Clearing = A series of extreme, deep, clearing breaths that allow you to relax before, during and after your performance.

Chill = A series of Pump and Clearing breaths associated with experiencing either a cold shower or sitting in ice– cold water.

Reflection: Work the complete process and achieve what you want. Your performance will improve dramatically as the extreme effect of these experiences creates muscle memory and a conditioned response. The result is an increase in energy level, faster recovery and overall better fitness and health.

Update When I started writing this story, about a week ago, was the first day I was able to complete my morning breathing in proper fashion. There is no comparison between living with a daily practice in breathing versus living without a daily breathing program. From this day forward I pledge to increase my efforts to coach people in the value of maintaining a breathing program and using your breath all day long to make everything you do better.

For best results a breathing program should be used in conjunction with a GED (Gratitude, Excitement and Devotion) Training Program and your efforts to maintain present moment awareness, mindfulness training and broad and narrow focus/meditation.

The Wim Hof Method I’m inspired by the teaching of The Iceman, Wim Hof. I find his method of breathing and experiencing the cold being the key to expanding the consciousness needed to perform at my absolute best in all areas of my life.

HiLevelHawaii@gmail.com

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

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

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

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Running Hills

by Brian Clarke

Many recreational athletes avoid hills like the plague.

Hills are not enjoyable for them because they don’t know how to run them or why it is important to do so. Nonetheless, done properly, hills can provide enjoyment, variety, and fun.

Most importantly for athletes who want a competitive edge, hill training develops strength in the calves, hamstrings, and glutes—the muscles that move you forward during running, jogging, or walking. If you want to build your muscle power for racing, see about employing the right pace and proper form in the hills.

Right pace means always being relaxed on the following scale: gentle, held-back, relaxed, pressed, forced, strained.

You’ve got to make a distinction between pressing the pace and remaining relaxed. Ask yourself in the moment: am I relaxed or am I pressing to get to the top of this hill?

Of course, pressing will get you to the top faster than staying relaxed. But your training purpose in the hills should be to build muscle strength, not to prove how fast you are. So see about leaving your racing for the races, and focus on training during your workouts. In that regard, it seems like hard running should build more power than easy running.

That’s why it’s counter intuitive to slow down and train relaxed. Relaxation allows your capacity to expand; pressing contracts capacity while placing limits on your ability to improve.

Proper form (whether in the hills or on the flats) begins with your hips, which should be tilted back—not thrust forward. Tell yourself: “Butt back, chest up, gaze down.” Don’t look at the top of the hill; look at a spot on the ground six feet in front of you. A slight, downward tilt of your head shifts the center of gravity towards the balls of your feet, forcing you to use your calves—the focus of hill training exercise.

The accompanying photo shows three of my athletes on a steep hill. Lionel (in the lead) is looking up at the top for the hill; he should be looking down. John’s left foot is ahead of his body’s center of gravity; he’s pulling himself up the hill, rather than pushing. Miki (in Blue) is balanced on the ball of his right foot, as he should be, with his calf muscles clearly contracted. His form is perfect.

Holding your form in the hills takes more core strength than running on the flats. That’s why many athletes resist making the effort. It’s more difficult to run correctly than to run

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incorrectly, to use more muscles than fewer. Initially, you’ll have to remind yourself constantly to hold your form so you can build the right habits and muscles. That’s why I recommend silence and concentration in the hills. Focus inward to build your muscle power. And beware of audible breathing—a sure sign you’re running too hard.

Above all, you should be aware of your feet as they touch down and push off. If the downward pressure under the balls of your feet isn’t greater than on level ground, your hill running (jogging or walking) is probably worthless as a strength-building exercise. Notice how your quads end up doing much of the work when your calves aren’t being recruited as they should. Your quads are stabilizer muscles; they aren’t designed for moving you forward. Focus on building the large muscles on the back of your legs when you push off.

There are two sorts of runners: pushers and pullers.

Pullers reach out with their legs and pull themselves up a hill using long, laborious strides.

Pushers take shorter, quicker steps that employ their power muscles to get to the top. Pushers have learned to balance power with efficiency in order to remain relaxed.

Power refers to the push you employ using your calves; efficiency refers to the short, compact, ballistic steps you can hear as your feet hit the ground.

There are many cues you can use to remind yourself of how to run hills correctly. I like “Short and quick; short and quick...” Try saying that a thousand times during a run, but especially when you’re on a hill. Or try repeating, “Power, form, and balance…” Balance can refer to the balance of power (push) and efficiency (turnover). But it can also refer to the way you balance precariously on the balls of your feet.

Brian Clarke directs training programs for recreational runners, joggers, and walkers who are training for the Honolulu Marathon, the Great Aloha Run, and the Hapalua Half-marathon. His fellow program directors in BC Endurance Trainings organize trail, swim, bike, and triathlon trainings.

For more information go to the BC Endurance website: http://bcEnduranceTrainings.com/.

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12月の第2日曜日は、ホノルルマラソンが開催されます。 33000人のエントリーにはハワイ州以外からの参加者も多く、アメリカ本土からはもちろん、 日本からも沢山のランナーが参加されています。 毎年招待選手として世界のトップランナーが走りますし、制限時間が無いことから、初心者ラ ンナーや完全完歩で参加してみようという方も多く、バラエティに富んだ参加者が同じコース を走るのがホノルルマラソンの特徴です。 さて、オアフ島に住むランナーにとってのホノルルマラソンは、毎年恒例のマラソンとして レースに参加する以外にも、イベントとして関わる機会が多くなります。 たとえば、ゼッケンの入ったパケットピックアップの会場やExpo会場などでは、沢山のラン ナーがお手伝いをしています。毎年ホノルルマラソンにいらっしゃるランナーや、今は走って いないけど、といった元ランナー達も顔を出して、懐かしいかつてのライバル同士でお話をし たりと、ホノルルマラソンのExpo会場は、楽しいコミュニティの場ともなっています。 日本語の話すランナーはコースの下見ツアーもしています。日頃走っているコースなので特徴 を良くわかった上でのアドバイスが出来るガイドとして、初参加の皆さんの不安を解消してい ます。また日本からの参加者とローカルランナーが交流する楽しいファンランなどのイベント がありますが、そこでもオアフ島在住の現役ランナー達が活躍し、楽しい思い出作りのお手伝 いをしています。 レース当日は、1月中旬に日本で放送されるTBSホノルルマラソン特別番組でゲストとして走る スポーツ選手や芸能人の伴走をしたり、目標タイムのあるランナーの目安となるペースラン ナーとして走ったり、様々な場面で関わるランナーが、とても多いホノルルマラソンなので す。 2018年の第46回ホノルルマラソン、今年はどんな出会いがあるのかな～と、今からとても楽し みにしています。 Photo: Yuko Lin Nakai

20 | HAWAIISPORTMAG.COM

Youth and Adult Group Training

Come See Us Today!

Your Shop For All Things Triathlon New Bikes and Triathlon Gear Repairs Demo Saddles Guru Fittings Test Ride a Super Bike!

21 | HAWAIISPORTMAG.COM

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

Kalani Pascual caught a lot of smiling faces at the Peackcock Flats 55 mile race organized by HURT - here are five of them.

22 | HAWAIISPORTMAG.COM

The Mid-Pacific Road Runners Club presents the

Bosetti 1st Sunrise 10K Tuesday, January 1, 2019, 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

A Race shirt may be purchased below or separately on-line during registration. Race shirts are $15 each. $15 for MPRRC members $30 for nonmembers $35 for race day entry MPRRC Life members are free (must complete an entry form or race day sign-up sheet with waiver) No Refunds.

This is a chip-timed race. 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 RunSignUp.com. ____________________________________________________________________________ Bosetti First Sunrise 10K. Please use ink, print legibly, and fill out the form completely.

Last Name_________________________________ First Name__________________________

Make check payable to:

MPRRC

Address________________________________________________________________________

Mail entry and payment to:

City________________________________________________State_____Zip_______________ Phone (day)__________________________Phone (evening)___________________________

TIMELINE Hawaii P.O. Box 25566 Honolulu, HI 96825

Email__________________________________________________________________________

Amt enclosed:

Date of Birth______________________________ Age on Race Day______ Gender______

Race(s): $_________

Choose one: Member___ non-member___ Life Member____ Race Day entry____

Shirt:

$_________

Total:

$_________

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.

__________________________________________________________________________________________________ 23 | HAWAIISPORTMAG.COM Signature/Signature of parent or guardian if entrant is under 18 Date

Calendar November- December 2018

EVENT Missing?

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

Time

Event

Location

Contact

Run

November 3

7:00 AM

Pride 5K.

Ala Moana Beach Park

www.honolulufrontrunners.org

Run

November 3

tba

Turkey Trot 10k.

MCBH, Kaneohe

www.mccshawaii.com/races/

Run

November 4

7:00 AM

Kailua High Surfriders 5k. / 10k.

Kailua High School

www.friendsofkailuahigh.com

Run

November 11

5:30 AM

Running Room Val Nolasco Half Marathon

Kapiolani Park

www.808racehawaii.com

Tri

November 17

6:00 AM

Race to Base H3

Ala Moana Beach Park

www.racetohebaseh3t.com

Swim

November 17

9:00 AM

Turkey Swim / 2km. or 1km.

Ala Moana Beach Park

808-541-6246

Run

November 18

6:45 AM

Ka Iwi Coast, 4 mile run

Sandy Beach

www.kaiwicoastrun.org

Run

November 22

6:00 AM

Homeward Bound 5k.

Manoa Valley District Park

www.ihshawaii.org/events

Run

November 25

7:00 AM

Holiday 5k. Run

Kapiolani Park

www.mprrc.com

Run

November 25

7:00 AM

Pacific Gateway 5km. for Kupuna

Pacific Gateway Center

www.pacificgatewaycenter.org

Run

December 2

9:00 AM

XTERRA World Trail Championships

Kaáawa Valley

www.xterraplanet.com

Tri

December 8

7:00 AM

Christmas Biathlon

Ala Moana Beach Park

www.waikikiswimclub.org

Run

December 8

7:00 AM

Wheeler Army Air Field 4k.

Wheeler Army Air Field

www.himwr.com/race

Run

December 9

5:00 AM

Honolulu Marathon

Ala Moana Blvd.

www.honolulumarathon.org

Run

December 15

Various

Makahiki Challenge

Kaáawa Valley

www.makahikichallenge.com

Run

December 16

TBA

Kids Makahiki Challenge

Kualoa / Kaáawa Valley

www.keikimc.com

Run

January 1

7:00 AM

Bosetti 10K.

Near Sandy Beach

www.mprrc.com

Run

January 6

7:00 AM

Bob and Run´s 10K. in Manoa

Noelani Elementary School

www.mprrc.com

Run

January 20

7:00 AM

Chapson Diamond Head Dash 8km.

Kapiolani Park

www.mrprrc.com

Tri

January 26

7:00 AM

Reverse Sprint Triathlon

Schfoeild Barracks

www.himwr.com/race

Run

January 26

8:00 AM

Newman Center Fun Run, 5k.

Newman Center, Manoa

808-988-6222

Fitness

January 27

7:00 AM

Sharon´s Ride, Run a Walk

Kapiolani Community

www.mprrc.com

Run

February 3

7:00 AM

Faerber´s 10k.

Kapiolani Park

655-5975

Run

February 18

7:00 AM

Great Aloha Run, 8,15 miles

Aloha Tower to Aloha Stadium.

www.greataloharun.com

Run

March 10

tba

Rainow Ekiden

Kapiolani Park

www.hawaii-event.com/en/rainbowekiden

Run

March 21

9:00 AM

KoleKole 10K. Run

Schofield Barracks

www.himwr.com/race

Run

May 5

6:30 AM

Hawaii Pacific Health Women´s 10K.

Kapiolani Park

www.hawaiipacifichealth.org/womens10K

Tri

May 12

tba

Honolulu Triathlon

Ala Moana Beach Park

www.honolulutriathlon.com

Run

May 19

tba

Honolulu Ekiden

Kapiolani Park

www.hnlekiden.org

Tri

July 28

tba

Na Wahine Festival

Kapiolani Park

www.nawahineracinghi.com

November 10

6:30 AM

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

Four Seasons Resort, Wailea

www.dayofhopemaui.com

Maui Events Run

Big Island Events Run

November 10

6:30 AM

Pure Kona Coffee Half Marathon

Coconut Grove Market Place

www.purekonahalf.com

Run

June 30

5:30 AM

Kona Marathon, Half Marathon, 5k and Quarter Marathon

Waikoloa Beach Resort

www.konamarathon.com

Waiting at the Pier - IM Kona 2018.

24 | HAWAIISPORTMAG.COM

Photo by Crystal Hirst.

Groups and Weekly Events 2018

Weekly Happenings Biking on Oahu Day

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

IT&B Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Pau Hana Wednesday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Hawaii Triathlon Center Worlds

HTC, Kailua

808-282-0560

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Mon.

5:45 PM

Lanikai Juice Monday Run

Lanikai Juice in Kapolei

www.lanikaijuice.com

Mon.

5:30 PM

GNC Run Club / Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Various locations around Kailua

www.facebook.com/groups/windwardtrainingfreaks

Wed.

5:15 PM

Faerber´s Flyers

UH Track

www.hawaii.edu/run

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

Lanikai Juice in Kaka’ako

www.lanikaijuice.com

Fri.

6:30 PM

Friday Night Fireworks Run

Ala Moana Beach Park / Magic Island

www.mprrc.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sat.

7:00 AM

Lanikai Juice Kahala - Saturday Runs

4346 Waialae Ave.

www.lanikaijuice.com

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:15 PM

Kihei Aquatic Center

jim@runningshoepress.com

www.virr.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Maui Running Company

Running on Maui

www.mauirunningco.com

Running on Oahu

Running on Maui

Training Groups Running on Big Island Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

Camp Bennett

Multisport

www.campbennett.com

swim

University of Hawaii Masters

Masters Swim Club

www.uhmastersswimming.com

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

Trail Running

Oahu Trail Running Club

Running

www.facebook.com/groups/OahuTrailRunClub

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

tri

Hawaii Triathlon Center

Youth and Adult Triathlon Training

www.hitricenter.com

Swim

JJ´s Swim & Fitness

Ocean Swimming at various locations

www.jjs-swim.com

Training Groups

EVENT or GROUP Missing?

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

EXPLORE BEAUTIFUL COPENHAGEN

26 | HAWAIISPORTMAG.COM

• Expo & race packet pick-up from 16 - 18 May • You get a race bag with a Nike participant T-shirt • Official pace teams targeting finishing times from 3 – 5 hrs.

• Breakfast run through the Tivoli Gardens & kids run • Centrally located hotel partners • Easy and efficient public transport

WHAT YOU NEED TO KNOW

REGISTER AT CPHMARATHON.COM

Course 42,195 km on a flat and central course Entry fee €93 until 21 April / €100 from 22 April

Race start 9:30 AM

Start & finish at the beautiful harbour front in the city center

Date 19.05.2019

Join the 40th edition of the Telenor Copenhagen Marathon to take part in the amazing celebration throughout the heart of Copenhagen.

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The marble Church

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27 | HAWAIISPORTMAG.COM

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100 Miles on a BIKI! Biki is intended for quick trips around town. With the average member ride being just over 20 minutes, riders typically use bikeshare to commute to work, run errands and travel to appointments. There are some residents who push the envelope and get creative with the use of their memberships.

One of these individuals is Ina Chang, a Free Spirit Member, mother of three, and recent finisher of the Honolulu Century Ride—on a Biki!

water bottle holder. I think this experience reminded me of why I started biking—it really brings people together.

What's it like riding 100 miles?

I did my first 100-mile Century Ride in 2017 with my road bike.

I remember the adrenaline rush with 2,000 other riders on that day. It was the same excitement this year, but with a completely different mindset. I wanted to have fun riding Biki this year!

How do you use Biki when Ina opted for the Free Spirit you’re not Century riding?

Plan membership, which proMy logic of getting a Biki memvides a bank of 300-minutes bership (even though I have a or five hours of riding time for road bike and a hybrid bike) is to $20. She even sign up for the have the flexibility to reach a cerauto-reload feature to avoid tain destination when a car is not overage fees and scored a an option. My office is Downtown, Photo of Ina Chang on her way around the island. bonus 30 minutes once her and I am also a busy mom of first bank depleted. According three active children. Riding a Biki to Daniel Alexander of Hawaii makes perfect sense to use for my Bicycling League, most cyclists take between six and 10 meetings in Kaka‘ako, or when grabbing something last hours to complete the course. Ina was right on target, minute from Foodland Ala Moana when barbequing at clocking approximately eight hours of riding time (not Magic Island. including time for breaks and bubble tea), successfully finishing the ride in slippers, a sarong, a makeshift water Why do you use Biki? What do you like about Biki? bottle holder, and, of course, her Biki Pass.

I like Biki’s user-friendliness and its comfy seat! I especially like the app. It allows you to find any Biki station Although it’s not recommended Biki members attempt right away. similar feats on Biki bikes, we were excited to sit down with Ina to learn more about her 100-mile Biki adventure Whether you’re a resident, spectator, or running the full and to share her story.

26.2 miles, we encourage you to consider getting a Biki Pass for the 2018 Honolulu Marathon. The fourth largest What made you decide to ride a Biki in the Honolulu marathon in the United States brings in thousands of Century Ride? visitors to the island, reducing parking, increasing traffic Cycling can be very hardcore and competitive. I want to congestion and other inconveniences. Last year, particbring some fun into biking, especially in an iconic event ipants used Biki to get to the start in the morning, while such as the Honolulu Century Ride. I love how Biki is spectators Biki’ed to cheer on their friends at different transforming Honolulu to a bike-friendly city. points along the course. Plan ahead this year by signing up for a membership—the most affordable options for Was it what you expected? How did the bike handle it? residents—on GoBiki.org or the Biki Mobile App. The ride was much smoother than I had expected. I had prepared my bike pants and sneakers to change, but I Membership Options: didn’t experience any saddle burns or sore arch. I got $15/Month – an unlimited number of 30-minute rides to keep my sarong and rubber slippers the whole ride every day through! $25/Month – an unlimited number of 60-minute rides every day Any memorable moments from the ride? $20 Free Spirit – bank of 300 minutes to use however Biki was like a magnet; people gravitated towards me and whenever you like. It’s our most popular and flexible during the ride. There were riders giving me their “ganoption! batte,” riders who were inspired to do Century Ride on Biki next year, and riders complimenting my improvised 28 | HAWAIISPORTMAG.COM

The Mid-Pacific Road Runners Club Presents the

This series is designed to prepare runners for the Great Aloha Run which will be held on February 18, 2019

Bob & Ron’s Manoa 5K, January 6, 2019, 7:00 a.m. at Noelani Elementary School.

Early entry deadline: Jan. 2, 2019

Packet Pick-up: Saturday, January 5, 2019, Running Room, 819 Kapahulu Avenue, 10:00 am to 3:00 pm

Chapson Diamond Head Dash 8K, January 20, 2019, 7:00 a.m. at Kapiolani Park

Early entry deadline: Jan. 13, 2019 Packet Pick-up: Saturday, January 19, 2019, Running Room, 819 Kapahulu Avenue, 10:00 am to 3:00 pm

Johnny Faerber 10K, February 3, 2019, 7:00 a.m. at Kapiolani Park

Early entry deadline: Jan. 27,2019 Packet Pick-up: Saturday, February 2, 2019, Running Room, 819 Kapahulu Avenue 10:00 am to 3:00 pm

Fees – entry fees do not include a shirt.

A Race Series shirt may be purchased below or separately on-line during registration. There are no separate shirts for each race. Some shirts may be available for purchase on race day. Race Series shirts are $20 each.

Early entry deadline to register for the series is Jan. 2, 2019: Members - $40, Non-members - $80, Life members – free Late entry for series (no shirt): MPRRC Members - $50, Non-members - $80, Life members – free Early entry for each race (no shirt): MPRRC Members - $20, Non-members - $30, Life members – free Late entry for each race (no shirt): MPRRC Members - $25, Non-members - $40, Life members – free Race day entry (no shirt): $45

Please arrive early to secure your timing chip. Wear the chip around your ankle. 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 808-2956777. To volunteer, please call 808-295-6777. You may also register at RunSignUp.com.

_________________________________________________________________________________________________ 2019 Great Aloha Run Readiness Series. Please use ink, print legibly, and fill out the form completely.

Last Name_________________________________ First Name__________________________ Address________________________________________________________________________ City________________________________________________State_____Zip_______________

Make check payable to:

MPRRC Mail entry & payment to:

Phone (day)__________________________Phone (evening)___________________________

TIMELINE Hawaii P.O. Box 25566 Honolulu, HI 96825

Email__________________________________________________________________________

Amount enclosed:

Date of Birth__________________________ Age on Dec. 31, 2018_______Gender_____

Race(s): $_________

Checkmark the race(s) you are entering :

Shirt:

$_________

Total:

$_________

 Bob & Ron’s Manoa 5K

 Chapson Diamond Head Dash 8K

Early entry only: Circle Shirt (adult sizes): XS Circle: Member

non-member

Life Member

S

M

 Johnny Faerber 10K

L

Late entry

XL

XXL

Race Day entry

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

29 | HAWAIISPORTMAG.COM

Considerations for Running in Zero-drop Shoes

TEXT BY Motoki Nakamura PT, DPT, JACO REHAB Image

Photo by Motoki Nakamura.

30 | HAWAIISPORTMAG.COM

Christopher McDougall’s Born to Run placed the running shoe market a big shift towards minimalist shoe wear. Many of us started to believe after reading his book that cushioned running shoes could be a potential cause of running injury, therefore, running barefoot or with minimal cushion is more appropriate for humans. Interestingly this belief turned 180 degrees, where high cushioned maximalist footwear became popular a few years after, especially with the multi-million dollar lawsuit against Vibram, a company that makes the five-finger shoes that look like feet. The maximalist design became popular as we thought the big cushioned soles and wide base allowed increased support when running.

Lately, runners have now been discussing more about drop size-- the difference between the height of the front and back of a running shoe. Zero-drop shoes, a recent common term we hear, is then a shoe that has no height difference in between the front and back.

Although zero-drop shoes now seem to be the “magic bullet”, no single shoe is perfect for all runners. An individual’s anatomy, running gait, surface they run in, and the distance they run are some of many factors to consider when finding the most appropriate shoe. Therefore, considerations should be taken to run in zero drop shoes.

From a biomechanical standpoint, zero drop shoes naturally places more stress to the ankle compared to a higher drop shoe. Thus, runners with ankle injury such as achilles tendonitis may benefit more from wearing a higher drop compared to a zero-drop shoes. Although higher drop shoe may offload some stress to the ankle, consequently, forces can be shifted more to the knee. If a runner is wearing a higher drop shoe that is also suffering knee injuries such as patellar tendonitis, wearing a lower drop shoe is a suggestion.

There are also pre-requisites that may help to determine if an individual will be able to tolerate running in zero drop-shoes. One is ankle dorsiflexion range of motion, the amount of motion where the shin can move towards your toes. A simple test to determine if an individual has enough ankle dorsiflexion is called knee to wall ankle test. Like the picture below, in an individual is in a lunge position, hands on the wall. If an individual can bring their knee 2-3 inches past their toes without lifting up the front heel, then he/she has enough mobility to tolerate running in zero-drop shoes.

While footwear is an important factor to maintain good health or recover from an injury, it is crucial to look at other factors that may be more important for you to consider. Such may include adequate recovery, getting involved in strength and conditioning program, and performing mobility drills. Stress levels and amount of sleep are also factors to think about in order to become a strong runner.

Motoki Nakamura PT, DPT JACO Rehab

Register at: WWW.SHARONSRIDE.ORG/HAWAII or ACTIVE.COM for active members

Early Packet Pick-Up Race Day Event: 1 Mile | 5K | 10K | 75K Ride +) $30 ($35 after 1/6/19) Saturday, January 26, 2019 6:00 am - Registration opens Fees: Adults (18yrs $15 Boca Hawaii 12-5 pm Run in and out of Diamond Head Crater Teens (13-17yrs) (5-12 Keiki

yrs) $1 (4 years & under FREE) Dri fit add $10 330 Cooke St, Hon., HI 96813 Awards ceremony to follow run 5K & 10K run will be professionally timed by Timeline | Wheelchairs, strollers & pets (on leash) are welcome!

T-Shirt Sizes: S | M | L | XL | 2XL | 3XL

Team

Dri-fit add $10

Name

Age as of 1/27

Gender

Address

Phone

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Additional Team Members

Keiki S | Keiki M | Keiki L Event

Shirt Size

Fees: _________________

Name

Age as of 1/27

Gender

Event

Shirt Size

Name

Age as of 1/27

Gender

Event

Shirt Size

Name

Age as of 1/27

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Make checks payable to: Epilepsy Foundation of Hawaii For credit card payments, call EFH office

Helmets are required for riders. Entries from minors will only be accepted with a parent or guardian's signature. I know that running and biking is a potentially hazardous activity. I should not enter and participate unless I am medically able and properly trained. I know that there will be traffic on the course route. I assume the risk of riding in traffic. I assume any and all other risks associated with this event, including but not limited to falls, contact with other participants, the effects of the weather, including high heat and humidity, and the condition of the roads, all such risks being known and appreciated by me. Knowing these facts and in consideration of your accepting my entry, I hereby for myself, my heirs, executors, administrators or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the Epilepsy Foundation of Hawaii, this event's officers, directors, members, volunteer-agents, successors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind the nature whatsoever arising out of or in the course of my participation in this event. I grant permission for organizers to use photographs of me and quotations from me in legitimate accounts and promotions of this event.

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35th Anniversary OFFICIAL ENTRY FORM Monday, February 18, 2019, Presidents’ Day

For Official Use Only

Visit us at: www.greataloharun.com

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.

First Name

Please select estimated finishing time corral: 1:56 - 2:27 1:14 or Under (14 - 18 minute (9 minute mile or mile pace) less pace)

Last Name

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Male

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Age on 2/18/19

Month

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

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Address Line 2 State

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

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0-2 years

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Individual Late Entry ..........................................................

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Virtual Runner Entry Feb 15, 2019 .......................................

Lucky 7 Team (Must be age 21 or older, a Hawaii resident or

at HPH GAR EXPO, Feb. 16, 2019 – Feb. 17, 2019

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$9.95

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(Must register by Nov. 30, 2018 to be eligible) ......................................

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$

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Y Lrg

S

M

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XL

XXL

3. Please read and sign.

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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.

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Date

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Free Bus to Downtown: (Check only one please)

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

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32 | HAWAIISPORTMAG.COM TOTAL PAYMENT .................................................................................. $

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(9-18)

2019

3.10

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Na Wahine Racing LLC

PRESENTS 2 GREAT ALL-WOMEN’S EVENTS

42nd Annual May 5, 2019 Sunday | 6:30 am Kapiolani Park

HAWAII PACIFIC HEALTH

WOMEN’S 10K & 5K FUN RUN HAWAII’S PREMIER WOMEN’S RACE

REGISTER NOW: www.flpregister.com/383 ATE D E H T SAVE 21st Annual

Na Wahine FESTIVA a Wahine FESTIVAL Sunday • July 28, 2019

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Registration opens January 2019.

Same fantastic race. New date. www.nawahineracinghi.com

16TH Annual honolulutriathlon.com

Honolulu Triathlon

Olympic/Olympic Relay Sprint/Sprint Relay Corporate Challenge Relay

1.5K Swim - 40K Bike - 10K Run 750m Swim - 20K Bike - 5K Run 750m Swim - 20K Bike - 5K Run

10K Run / SUP or Prone & Run / Junior Triathlon / Youth Triathlon / Kid’s Triathlon

May 12 2019

ala moana beach park 35 | HAWAIISPORTMAG.COM

36 | HAWAIISPORTMAG.COM

Run

fun

HAWAII'S MOST SPECTACULAR RACE!

MAY 19th 2019

P R I ZE

S

KAPIOLANI PARK | COURSE DISTANCE: 26.2 MILES START TIME: 5:00AM (MARATHON) 5:30AM (EKIDEN RELAY RACE) RUN FROM WAIKIKI BEACH TO SANDY BEACH AND BACK!

up today! n ig S ! e m o lc e w s r e al runn Teams and individu

mu sic

G R O .

N E D I K E L N H .

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Land of Aloha presents 26th Anniversary

Kona Marathon at Waikoloa Beach Resort Sunday Ju ne 30, 2019

Course

Health & Fitness Fair, Packet Pick Up & Late Registration

Out and back courses that travel along the scenic shoreline of the Kona Coast. Aid Stations are located every 1 to 1-1/4 miles, stocked with water and electrolyte drink.

Saturday June 29: 10 am to 5 pm at the Hilton Waikoloa Village, official headquarter hotel of the Kona Marathon. Each participant must present photo ID to pick up their race number.

Awards

•

Quarter Marathon, 5K • Top Two Male & Female, 5 Year Age Division Marathon, Half Marathon, Quarter Marathon, 5K • $100 for First Place Male & Female Big Island Marathon Finisher Award presentations start at 9:30am Marathon Half Marathon 5k Quarter Marathon Event

quarter marathon and 5K

After December 31, 2018

BIG ISL AND

After April 30, 2019 • Marathon $150; Half Marathon $120; QM $60; 5K $50 After May 31, 2019 • Marathon $170; Half Marathon $150; QM $70; 5K $50 15 and under & 65 and over - 5K always $35

All entry fees are non-refundable and non-transferable

 marathon  half marathon  quarter marathon (10.55K)

First name

 5K

Last name

sex



email

dob

address

city

state/country division  age group

h awa i i

• Marathon $140; Half Marathon $110; QM $55; 5K $45

5:30am 6:00am 6:45am 7:00am

half marathon

Entry Fees

• Marathon $130; Half Marathon $100; QM $45; 5K $35

Race Start Times

KONA

M AR ATHON

zip/postal



m

f

age on race day

Phone t-shirt size



active military



(Marathon/Half Marathon Only)

Online registration, event lodging rates, weekend events and additional information can be found at konamarathon.com

S



M



L



XL



2xl

entry fee total enclosed

I am participating in the UCC Coffee, Kona Marathon, Half Marathon, Quarter Marathon or 5K and I agree to comply with the rules, regulations and event instructions. 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 risks associated with participating in this event, including, but not limited to: falls, contact with other participants and objects, the effects of weather, including high heat and humidity, traffic and the conditions of the road. In consideration of your accepting this entry, I for myself and anyone entitled to act on my behalf waive and release from any and all claims for injuries and damages I may have against the Kona Marathon, sponsors, State of Hawaii, County of Hawaii, the United States of America, Queen’s Market LLC, OM Center LLC, Waikoloa Resort Association, Global Resort Partners (Hilton Waikoloa Village), Kolea Owner’s, Association, Inc., Lonomakua Partners, LLC, Waikoloa Beach Association and Waikoloa Beach Marriott Resort their trustees, directors, officers, employees, agents and representatives caused by the negligence of any of them arising out of my participation in this event, including pre and post race activities. I attest that I am physically fit and have sufficiently trained for completion of the event. I consent to receive medical treatment, which may be advisable in the event of illness or injuries suffered by me during this event, and I agree to pay for the costs of my medical treatment. I give permission for the free use of my name, voice or picture in any broadcast, telecast, advertising promotion or other account of this event. I agree that electronic submission of this application constitutes agreement to all the terms of this waiver and release statement. I understand that any and all fees paid by me in association with this event are non-refundable and non-transferable. I permit the use of my contact information by Kona Marathon, it’s sponsored events and sponsors. signature

(if under 18 years old, parent or guardian please sign and print your name)

date

Please return payment and completed application By June 19 to address below or drop off at Bike Works in Kailua-Kona or Bike Works Beach & Sports in Waikoloa By June 27.

Kona Marathon Events, LLC 67-1185 Mamalahoa Hwy. D-104 Kamuela, HI 96743 38 | HAWAIISPORTMAG.COM

konamarathon.com

Rev.10/03/18

Kona Marathon Waikoloa Beach Resort Big Island of Hawaii

Price se a e r c In , Jan 1 2019

June 30, 2019 39 | HAWAIISPORTMAG.COM

www.KonaMarathon.com

REHAB RIGHT. PLAY HARD. HILO TO MAUNA KEA SUMMIT

HONOLULU | WAIKELE | MILILANI 40 | HAWAIISPORTMAG.COM

COMING SOON TO KAPOLEI

LIMITED SPOTS AVAILABLE! REGISTER TODAY

SHANE LONO: 808.597.4004 CAPTAINSHANE1223@YAHOO.COM

BODYBOARDING CAMP WHEN: WHO: COST: WHERE:

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

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

41 | HAWAIISPORTMAG.COM

HAWAII SPORT BODYBOARDING MAGAZINE • 7

@SCIENCEBODYBOARDSHI

[A]SYMMETRICAL PLASTIC OR RUBBER

HOW TO TEST SIZING

DESIGN

1. While standing,

MS Vipers are

(eco friendly). Many

wiggle your toes

designed primarily

fins on the market have

forward to front of

for bodysurfing, but

a significant plastic

foot pocket. 2. Lift

many bodyboarders

your heel up so that

use them as their “go

you are on the ball of

to” fin – especially

your foot. If there is

for dropknee style of

on your feet, but not

a gap between your

riding. Delta Vipers are

too tight. A fin that

heel and the fin strap

designed primarily for

is too big will cause

and the strap can

bodyboarding. Both

blisters and there is a

easily be pulled down

fins have the biggest

good chance of losing

below your heel with

spit vents on the

your fins in the surf. A

little or no pressure

market that allow sand,

fin that is too tight will

– it’s too big. If your

pebbles, etc. to exit

give you foot cramps

toes are bunched

the foot pocket easily.

and also cause blisters.

up tight in the front

FIT AND COMFORT Fins need to be snug

of the foot pocket and the heel strap is already tight around your ankle, then it’s probably too tight.

The answer is rubber

SOFT OR RIGID

content. MS Viper and Delta are the highest quality and content

Rigid blades will

of natural rubber

provide the highest level of power, edging and control, while softer fins will be more flexible and more comfortable. In both

possible. They are biodegradable, float high and are visible in the roughest surf conditions.

fins, the black/yellow color combination are the most rigid and all other color combinations are softer.

You will give up a little performance with the softer fins, but you will give up comfort in the rigid fins. The softer fins work perfectly fine for 90% of users.

All fins kick you around in the water – Pick the ones that fit YOU best. If not, your time in the water will be shortened by cramps and blisters.

CHOOSE FINS THAT BEST FIT YOUR FEET AND SUIT YOUR NEEDS 42 | HAWAIISPORTMAG.COM

6 • HAWAII SPORT BODYBOARDING MAGAZINE

@SCIENCEBODYBOARDSHI

WHICH SHOULD I CHOOSE? 43 | HAWAIISPORTMAG.COM Left: Delta Vipers | Right: MS Vipers

HAWAII SPORT BODYBOARDING MAGAZINE • 5

@SCIENCEBODYBOARDSHI

PHOTO :: FRANKIE ESPINOSA

PHOTO :: ANDREW RAMS

PHOTO :: FRANKIE ESPINOSA

2017 & 2018 Drop Knee World Champ SAMMY MORRETINO Age: 21 Home: Koloa, Kaua’i Home-break: Shipwrecks, Kauai Years Bodyboarding: 16 Gear: Science Launch 40.5, Gyroll bicep leash, MS Delta fins Influences: Bud Miyamoto, David Hubbard Brandon Buza, Daniel Matheny, Spencer Skipper, Jeff Hubbard, Mike Stewart

44 | HAWAIISPORTMAG.COM

I started bodyboarding when I was five years old and have not stopped since. Bodyboarding is such a multifaceted sport. I love that a bodyboard can be ridden in so many different ways!

Of all the options a bodyboard provides, I enjoy riding drop knee the most.

I prefer to ride drop knee because it’s different, not everyone does it. It’s very difficult to learn and execute properly.

I occasionaly ride standup on my bodyboard as well.

Staying versatile is key for my riding and continuing to push the limits of our sport.

I recently entered the Sandy Beach Pro and won the two divisions I competed in – Drop Knee and Men’s Pro. Soon after, I headed off to Portugal to compete for the Drop Knee World Title. The level of riding in Hawaii is very high.

Every year I see new faces on

the Hawaii Pro Tour and the next generation of rippers are way ahead of the game.

To win the Drop Knee World Title two years in a row is a dream come true!

Thank you to all my family, friends and sponsors who helped me along the way with this years travels, gear and positive vibes. Huge mahalo to Science Bodyboards for providing me with the best gear out there!

4 • HAWAII SPORT BODYBOARDING MAGAZINE

SAMMY MORRETINO KAUAI, HAWAII

45 | HAWAIISPORTMAG.COM

PHOTO :: FRANKIE ESPINOSA

@SCIENCEBODYBOARDSHI

HAWAII SPORT BODYBOARDING MAGAZINE • 3

@SCIENCEBODYBOARDSHI

PHOTO :: ANDREW RAMS

Ginger Prados MAUI, HAWAII Aloha! My name is Ginger Prados. I am an island girl from Maui, Hawaii with a passion for

LAUNCH PE

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

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

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

www.sciencebodyboards.net

46 | HAWAIISPORTMAG.COM

bodyboarding.

I got my first bodyboard for Christmas when I was seven years

old. On that very morning, my parents took me to bodyboard at Ho’okipa on the north side of Maui and I have been hooked on the sport ever since!

My peers tell me that I have really good style when it comes to riding waves and I charge!

At this time I am focused

PHOTO :: ANDREW RAMS

on training and refining my skills in order to compete at the highest level. My primary goal is to compete on the APB World Bodyboarding Tour.

I plan to travel extensively to surf new waves and connect with other bodyboarders around the world.

2 • HAWAII SPORT BODYBOARDING MAGAZINE

@SCIENCEBODYBOARDSHI

Jordan Stallard OAHU, HAWAII

My name is, Jordan Stallard. I have been bodyboarding since the late 80s, and collecting vintage bodyboards for the past 10 years.

Back in the day, I frothed on every video and bodyboarding magazine as soon as they hit the shelves. My favorite issues of course were the gear guides, and I would study them religiously to one-up on my riding.

Back then, if you found a magic board, it was a diamond amongst the coals, and would take your performance to a whole new level. Mike Stewart’s board designs definitely provided the magic for many riders, which makes them some of the most sought-after boards to us collectors.

Let’s discuss: The blue boards (pictured above) are the coveted Mike Stewart Pro Comp IIIs. The Pro-Comp series debuted in 1990 as Mike Stewart’s answer to evolve the popular Morey Boogie Mach 7-7 towards perfection. Although the boards were released under the Turbo brand name, they had actually licensed it to Morey for the manufacturing.

Although the Mach 7-7’s were the industry standard for high performance riding (open up an old Bodyboarding Magazine & count the percentage of photos with riders on one), there was a lot of room for improvement.

The Mike Stewart Pro Comp series refined the template, stiffened it up with mesh, dialed in the proper flat rocker, added a nose piece, and laying claim

PHOTO :: ANDREW RAMS

to the classic blue-red-yellow colorway that is noticeable from a mile away. Pretty much every modern high performance bodyboard traces its roots back to this shape. The board has recently been re-released as the MS Classic, and those who have ridden it are falling in love once again.

The black and gray board that I’m sitting with is the (in)famous Mike Stewart Launch vehicle. It was released in 1997, but the hype surrounding it started a long time before.

Just look at that thing, it still looks like a bodyboard from the future! Imagine what we thought back in 1996, especially when

Mike Stewart’s famous session at However, the good thing Jaws was showcasing the board. is that design features of this On a side note, that particular board got ported over with Launch Vehicle was much longer Mike Stewart when he founded and narrower than a typical Science, and to this day, many bodyboard, and had a wood modern bodyboards are layer sandwiched inside the core incorporating and improving for stiffness–but that’s a whole upon the Launch Vehicle’s vision. other story.

I hope you’ve enjoyed this Anyway, the Launch Vehicle little piece of bodyboarding brought us the dual density history and reading about how decks, elbow compression zones, the past helped influence the next level contours for gripping, present. If you want to learn more etc. It was supposed to change about the past and talk story bodyboard design technology. with a large group of passionate Well in realty, the stock bodyboarders, please join our release of this board was not up Facebook group, “Vintage to Mike’s standards. It was overly Bodyboard Collectors/Collective” thick, heavy, and sluggish to and follow us on Instagram 47 | HAWAIISPORTMAG.COM many riders. @vintagebodyboardcollectors.

ISSUE 02 NOVEMBER - DECEMBER 2018

PHOTO :: MIKE CERRONE

MEET

48 | HAWAIISPORTMAG.COM

2X DROP KNEE WORLD CHAMP

SAMMY MORRETINO