JANUARY - FEBRUARY 2016
SWIM - BIKE - RUN
XTERRA runners. Ka’a’awa Valley December 6, 2015. Photo by Kevin Enriques.
HONOLULU WAIKELE
Coming up for air... You just get to finish the XTERRA, then it is time for the Honolulu Marathon...and then the holidays. What is toughest, training for a marathon, or getting through the holidays without too much stress? Fortunately then exercising is for the most part always a good relief from stress. So make sure you take some time off to go for a run, swim or bikeride. In 2016 we will see a new triathlon store opening up in Kailua. Professional triathlete Ben Williams is opening up Hawaii Triathlon Center. In june there will be a new fun run at Kualoa Ranch. 2016 will be an exciting year and we are looking forward to everything that is coming up. Christian Friis Editor: Christian Friis Editor-at-large: Rae Sojot Copy Editor: Crystal Banning Editorial Contributors: Sara Ecclesine, Brian Clarke, Crystal Banning, KC Carlberg, Lori McCarney, Brad Yates, Rick Keene, Mariane Uehara, Susie Stephen, Rae Sojot, Melissa Pampulov, Marion Summerer, Hina Torres, Glen Marumoto, Thaisa Nakano and Jill Inouye. Cover photo is by Hugh Gentry taken at Lanikai Triathlon. Photos: XTERRA, Hawaii Sport Reports, Augusto DeCastro, Colin Cross, Julie Wassel, Good Eyes Photo, Jesse Stephen, Kevin Enriques, Mike Adrian, Melanie Decker Kohl, Richard Hallman, Mike Vidales and Cyndia Lavik. Hawaii Sport Reports: Zara Nguyen, Jennifer Lieu, Courtney Osaki, Taylor Kirihara, Augusto DeCastro, Heather Yanazaki, Crystal Banning, Pete Meindertsma, Lisa Allosada. Find us Online: www.issuu.com/hawaiisportmag www.hawaiisportmag.com, www.facebook.com/hawaiisportmag, and twitter: www.twitter.com/hawaiisportmag Contact Us: hawaiisportmag@gmail.com Address: Hawaii Sport PO Box 38082 Honolulu, HI 96837 Legal Information: Copyright 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.
#rideitb Island Triathlon and Bike 569 Kapahulu Avenue Honolulu, Hi 96815 808-732-7227 itbhawaii.com
Oahu Date
Time
Event
Location
Contact
Run
January 1
7:00 AM
Bosetti 10K.
Hawaii Kai
www.mprrc.com
Run
January 3
7:00 AM
Bob & Ron's 5K.
Kapiolani Park
www.mprrc.com
Run
January 3
Sunrise
New Years Resolution Run and Relay
Kualoa Ranch
www.tropicaltriplecrown.com
Run
January 16
tba
Makahiki Challenge, Obstacle race, 5K.
Kualoa Ranch
www.makahikichallenge.com
Run
January 17
7:00 AM
Harold Chapson Memorial 8K.
Kapiolani Park
www.mprrc.com
Tri
January 17
7:30 AM
Magic Island Biathlon, 1K. Swim, 5K. Run
Ala Moana Beach Park
www.waikikiswimclub.org
Run
January 23
7:00 AM
MCBH King of the Hill
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Run
January 30
7:00 AM
Johnny Faerber 10K.
Kapiolani Park
www.mprrc.com
Run
January 30
7:00 AM
Newman Center 5K.
Newman Center, Manoa
988-6222
Bike
January 31
7:00 AM
Sharon´s Ride, 35, 75 and 100 miles, and Keiki Bike Ride
KCC Parking Lot
www.epilepsyhawaii.org/events/srrw
Run
January 31
7:30 AM
Sharon´s Run, 5K. & 10K. and 1 mile walk
KCC Parking Lot
www.epilepsyhawaii.org/events/srrw
Run
February 6
6:45 AM
Pearl Harbor 10K.
Lehua Elementary School
alohaoutdoorsports@yahoo.com
Run
February 6
7:00 AM
Swamp Romp
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Run
February 13
8:15 AM
Great Aloha Keiki Run
Neal Blaisdell Center
www.kahoomiki.org
Bike
February 13
10:00 AM
Hawaii Bike Festival
Sand Island State Park
www.hawaiibikefestival.com
Tri
February 14
7:30 AM
Valentines Biathlon
Ala Moana Beach Park
www.waikikiswimclub.org
Run
February 15
7:00 AM
Great Aloha Run, 8.15 miles
Aloha Tower to Aloha Stadium
www.greataloharun.com
Bike
February 20
tba
Mountainbike Race
tba
www.mtbhawaii.com
Bike
February 28
tba
Makaha Time Trial
Makaha
Cambio / Team Core
Tri
March 5
6:30 AM
Haleiwa Triathlon, 400m./12miles/3miles
Haleiwa Beach Park
www.haleiwatriathlon.com
Tri
March 6
7:00 AM
Tinman Duathlon
Ala Moana Beach Park
www.tinmanhawaii.com
Run
March 6
7:00 AM
Hawaii Pacific Health Women´s 10K.
Kapiolani Park
www.hawaiipacifichealth.org/womens10k
Bike
March 6
tba
Castle Time Trial
Maunawili Elementary School to Hanauma B www.bocahawaii.com
Bike
March 12
tba
BMX Race for Life
Sand Island State Park
www.islandbmx.org
Bike
March 13
tba
Pineapple Sprint
Pineapple Hill
Tradewind Cycling Team
Relay
March 13
9:00 AM
Honolulu Rainbow Ekiden
Waikiki
www.honoluluekiden.com
Adventure
March 19
tba
Bellows Adventure Race
Bellows, Dewey Square
www.mccshawaii.com/races
Bike
March 20
tba
Malaekahana 40K. Time Trial
Malaekahana
Outta Bounds Hawaii
Bike
March 26-27
tba
MTB 12 Hour
tba
MTBHawaii
Run
April 2
7:00 AM
Ford Island Bridge Run 10K.
Ford Island
www.greatlifehawaii.com
Bike
April 3
tba
Tantalus Time Trial
Tantalus
Tradewind Cycling Team
Run
April 9
tba
Surf and Turf 5K.
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Run
April 10
6:00 AM
The Hapalua Half Marathon
The Duke Kahanamoku Statue
www.thehapalua.com
Tri
April 17
6:15 AM
JAMBA JUICE Lanikai Triathlon
Kailua Beach Park
www.bocahawaii.com
Tri
April 24
7:00 AM
Dash & Splash Biathlon
Lanikai Boatramp
www.kailuacanoeclub.com
Bike
April 24
tba
Haleiwa Metric Century Ride
Haleiwa
www.hbl.org
Run
April 30
tba
JAMBA JUICE Banana Man Chase
Ala Moana Beach Park
www.jambahawaii.com
Run
April 30
tba
Hero Run, KROC Center 5k.
Kroc Center, Kapolei
www.kroccenterhawaii.org
Tri
April 30
tba
Keiki Koa Kai Sprint Tri, Keiki
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Tri
May 1
tba
Koa Kai Sprint Tri
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Run
May 8
7:00 AM
Bill Beauchamp Pearl Harbor Bike Path 10k.
Urban Garden Center, Pearl City
www.mprrc.com
Run
May 14
7:00 AM
Wahiawa Pineapple Run, 10K.
Wahiawa
tba
Tri
May 15
5:45 AM
Honolulu Triathlon
Ala Moana Beach Park
www.honolulutriathlon.com
Relay
May 22
5:30 AM
Honolulu Ekiden & Music Festival
Kapiolani Park
www.hnlekiden.org
Tri
May 22
5:45 AM
Northshore Triathlon Hosted by Aqua Sphere
Mokuleia Beach Park
www.northshoretriathlon.com
Run
May 29
5:30 AM
Hibiscus Half Marathon, 15K. and 5 miler
Kapiolani Park
www.tropicaltriplecrown.com
Run
January 9
8:00 AM
Hyundai Hope On Wheels 5K.
Whalers Village, Kaanapali
www.hyundaihopeonwheels.org/run-walk
Run
January 17
5:00 AM
Maui Oceanfront Marathon, Half, 15K., 10K., & 5K.
Wailea
www.mauioceanfrontmarathon.com
Run
January 30
6:30 AM
Run and Walk for the Whales, Pacific Whale Foundation
Maalaea Harbor Shops
www.mauiwhalefestival.org
Run
March 17
5:30 PM
The Leprechaun Chase 3 Mile Run/Walk, Keiki
Kahului
tba
Run
March 19
6:30 AM
Valley to the Sea Marathon/Half/10K./5K.
Iao Valley to Kihei
www.valleytotheseahalfmarathon.com
Run
March 20
7:00 AM
Maui 5K.
Ma'alaea Triangle
www.maui5k.org
Run
May 7
8:00 AM
Na Holo Wahine 5K.
Keopuolani Park, Kahului
www.virr.com
Bike
Juni 25
tba
Cycle to the Sun
Paia to the top of Haleakala
www.cycletothesun.com
Maui Events
Your event not listed? Email us at hawaiisportmag@gmail.com
Big Island Events Run
January 9
tba
Hilo to Volcano 50K. Ultra and Relay
Hilo
www.bigislandroadrunners.org
Tri
January 17
7:00 AM
Wintertime Supersprint Tri
Kailua-Kona Pier
www.teammangoraces.com
Tri
February 7
7:00 AM
Springtime Tri
Kailua-Kona Pier
www.teammangoraces.com
Tri
February 14
7:00 AM
Monster Tri
Kailua-Kona Pier
www.teammangoraces.com
Run
February 14
7:30 AM
Valentine's Day Run
Reed's Bay
www.bigislandroadrunners.org
Run
February 27
7:30 AM
Waikaumalo 7 Mile Challenge and 4 Mile Run
Waikaumalo Park
www.bigislandroadrunners.org
Run
April 9
tba
Surf and Turf 5K.
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Run
April 10
6:00 AM
The Hapalua Half Marathon
The Duke Kahanamoku Statue
www.thehapalua.com
Tri
April 17
6:15 AM
JAMBA JUICE Lanikai Triathlon
Kailua Beach Park
www.bocahawaii.com
Tri
April 24
7:00 AM
Dash & Splash Biathlon
Lanikai Boatramp
www.kailuacanoeclub.com
Bike
April 24
tba
Haleiwa Metric Century Ride
Haleiwa
www.hbl.org
Run
April 30
tba
JAMBA JUICE Banana Man Chase
Ala Moana Beach Park
www.jambahawaii.com
Run
April 30
tba
Hero Run, KROC Center 5k.
Kroc Center, Kapolei
www.kroccenterhawaii.org
Tri
April 30
tba
Keiki Koa Kai Sprint Tri, Keiki
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Tri
May 1
tba
Koa Kai Sprint Tri
Marine Corps Base Hawaii, Kaneohe
www.mccshawaii.com/races
Run
May 8
7:00 AM
Bill Beauchamp Pearl Harbor Bike Path 10k.
Urban Garden Center, Pearl City
www.mprrc.com
Run
May 14
7:00 AM
Wahiawa Pineapple Run, 10K.
Wahiawa
tba
Tri
May 15
5:45 AM
Honolulu Triathlon
Ala Moana Beach Park
www.honolulutriathlon.com
Relay
May 22
5:30 AM
Honolulu Ekiden & Music Festival
Kapiolani Park
www.hnlekiden.org
Tri
May 22
5:45 AM
Northshore Triathlon Hosted by Aqua Sphere
Mokuleia Beach Park
www.northshoretriathlon.com
Run
May 29
5:30 AM
Hibiscus Half Marathon, 15K. and 5 miler
Kapiolani Park
www.tropicaltriplecrown.com
Run
January 9
8:00 AM
Hyundai Hope On Wheels 5K.
Whalers Village, Kaanapali
www.hyundaihopeonwheels.org/run-walk
Run
January 17
5:00 AM
Maui Oceanfront Marathon, Half, 15K., 10K., & 5K.
Wailea
www.mauioceanfrontmarathon.com
Run
January 30
6:30 AM
Run and Walk for the Whales, Pacific Whale Foundation
Maalaea Harbor Shops
www.mauiwhalefestival.org
Run
March 17
5:30 PM
The Leprechaun Chase 3 Mile Run/Walk, Keiki
Kahului
tba
Run
March 19
6:30 AM
Valley to the Sea Marathon/Half/10K./5K.
Iao Valley to Kihei
www.valleytotheseahalfmarathon.com
Run
March 20
7:00 AM
Maui 5K.
Ma'alaea Triangle
www.maui5k.org
Run
May 7
8:00 AM
Na Holo Wahine 5K.
Keopuolani Park, Kahului
www.virr.com
Bike
Juni 25
tba
Cycle to the Sun
Paia to the top of Haleakala
www.cycletothesun.com
Maui Events
Big Island Events Run
January 9
tba
Hilo to Volcano 50K. Ultra and Relay
Hilo
www.bigislandroadrunners.org
Tri
January 17
7:00 AM
Wintertime Supersprint Tri
Kailua-Kona Pier
www.teammangoraces.com
Tri
February 7
7:00 AM
Springtime Tri
Kailua-Kona Pier
www.teammangoraces.com
Tri
February 14
7:00 AM
Monster Tri
Kailua-Kona Pier
www.teammangoraces.com
Run
February 14
7:30 AM
Valentine's Day Run
Reed's Bay
www.bigislandroadrunners.org
Run
February 27
7:30 AM
Waikaumalo 7 Mile Challenge and 4 Mile Run
Waikaumalo Park
www.bigislandroadrunners.org
Tri
February 28
7:00 AM
Sprint Tri
Kailua-Kona Pier
www.teammangoraces.com
Run
March 12
7:30 AM
Run for the Hops, 5/10km.
BMW of Kona
www.konabrewersfestival.com/schedule
Run
March 20
6:00 AM
Big Island International Marathon
Hilo
www.hilomarathon.org
Run
March 25
5:00 PM
Emily Wedeman 5 Mile Run
Coconut Island Parking lot
www.bigislandroadrunners.org
Tri
April 24
tba
Captain Cook Challenge
Kealakekua Bay
www.teammangoraces.com
Bike
April 3
tba
Hawaii Century Ride
tba
Hawaii Cycling Club
Run
May 15
7:30 AM
Scholarship 5K. Run
Reed's Bay
www.bigislandroadrunners.org
Run
June 21
5:00 PM
King's Trail Solstice Run
OTEC Beach Park
melissalbraswell@gmail.com
Run
June 26
5:30 AM
Kona Marathon, Half, Quarter and 5K.
Waikoloa Beach Resort
www.konamarathon.com
Kauai, Molokai and Lanai Events Bike
January 16-17
4:00 PM
Molokai Uphill Bike Ride
Molokai Island
www.molokaimetric.weebly.com
Bike
January 16-17
7:00 AM
Molokai 100K. Bike Ride
Molokai Island
www.molokaimetric.weebly.com
Bike
February 14
tba
Mana Time Trial
Kekaha
www.pedaltothemeadow.com
Run
February 27
tba
Water for the World Run, 5K.
tba
www.waterfortheworldrun.org
Photo by Mike Adrian, XTERRA.
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1 K Swim 5 K Run Individual or Team Enter online @ Active.com
Enter online @ Active.com
COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes. ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Jan. 4. 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. 8. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available. Early Registration postmark by 11/14/15, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS. Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org
BIATHLON SERIES:
INDIVIDUAL or TEAM RUNNER (Last Name)
(First Name)
S INDIVIDUAL or TEAM RUNNER (Phone)
Birth Date
INDIVIDUAL or TEAM SWIMMER (Last Name)
Age
Sex
L
XL
Shirt Size
(First Name)
S
MAGIC ISLAND BIATHLON: JAN. 17, 2016 Birth Date
Age
Mailing Address
Email Address TEAM DIVISION (Check ONE only) Male Female Mixed
M
TEAM AGE GROUP (Check ONE only) 0-34 35-54 55-74 75-94 95-114 115+
Sex
M
L
XL
Shirt Size
City Zip Check this box if you are entering the BIATHLON SERIES 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.
Magic Island Biathlon Entry (Mail by Jan. 4) Magic Island Biathlon Late Entry (Do not mail after Jan. 8
WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.
I have read, understand and agree to the terms of the waiver & release.
Date
Parent or legal guardian signature and agreement to waiver, if entrant under 18.
Date
I also agree to the terms of the waiver & release for the following events: (write initials) Christmas Biathlon Valentine’s Biathlon
Check out more photos on www.facebook.com/ hawaiisportmag Weekly Happenings Biking on Oahu Day
Time
Event
Distance / Location
Information
Mon.
9:00 AM
Start the week off Right, Monday morning ride
Kahala Community Center
988-4633, www.hbl.org
Tues.
7:00 AM
Tantalus Tuesdays
Corner of Makiki Hts./St.
732-7227
Tues.
5:00 PM
Tuesday Throwdown, 18-20mph.
The Bikeshop Kailua
261-1553
Wed.
4:30 PM
IT&B Weekly Ride
IT&B, 569 Kapahulu Ave.
www.itbhawaii.com
Wed.
5:00 PM
Wednesday Beginner Ride, 15-16mph
The Bikeshop Kailua
261-1553
Thursday
8:30 AM
Thursday Morning Breakfast Ride to Kailua
Kahala Community Center
988-4633, www.hbl.org
Sat.
7:30 AM
Team Pacific Velo Ride (all are welcome)
IT&B, 569 Kapahulu Ave.
732-7227
Sun.
7:00 AM
BOCA Hawaii Road Ride - Distance varies, 60+ miles
BOCA Hawaii, inquire in advance
www.bocahawaii.com
Sun.
8:00 AM
IT&B Ride for Beginners - First Sunday of the month
KCC - White Church
www.itbhawaii.com
Running on Oahu Mon.-Fri.
3:30 PM
Girls on The Run
Various locations
www.girlsontherunhawaii.org
Tues.
5:30 PM
Personal Best Training
Ala Moana Park (Diamond Head side of tennis courts)
www.personalbesttraininghi.com
Tues.
5:30 PM
Runners HI Weekly Run - Remember to bring ID
Runners HI, Aiea
488-6588, www.runnershi.net
Tues.
5:30 PM
Runners Route - Honolulu Runners
Runners Route, 1322 Kapiolani Blvd.
www.runnersroutehawaii.com
Tues.
5:15 PM
Windward Training Freaks
Kailua High School
www.longrunergy.com
Wed.
6:00 PM
Lanikai Juice Wednesday Runs
Kailua Lanikai Juice
www.lanikaijuice.com
Wed.
6:00 PM
Lanikai Juice Wednesday Runs
Waikiki Shopping Plaza
www.lanikaijuice.com
Thur.
6:00 PM
Lanikai Juice Thursday Runs
Lanikai Juice in Kaka’ako
www.lanikaijuice.com
Sat.
8:30 AM
Honolulu Front Runners
Kapiolani Park
www.honolulufrontrunners.org
Sun.
7:30 AM
Honolulu Marathon Clinic - March to December
3833 Paki Ave. - Kapiolani Park
www.honolulumarathonclinic.org
Running on Maui Tues.
5:15 PM
Lahaina Aquatic Center
mauimarie@yahoo.com
808-2819132
Wed.
5:30 PM
Kihei Community Center
samuelwilbur@yahoo.com
info@mauirunning.com
Tue./Thur.
5:30 AM
Kam I (Walking)
808-280-5226
www.virr.com
Running on Big Island Tue./Thur.
5:30 PM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
Sat.
7:00 AM
Big Island Running Co. Run
75-5807 Ali'i Drive, #C-8, Kailua-Kona
www.bigislandrunningcompany.com
Training Groups tri
Tryfitness Women's Training
Women's Training - Bootcamp, Run, Bike, Swim
www.tryfitnesshawaii.com
tri
BOCA Hawaii Training Clinics
Swimming, Biking, Running, Triathlons
www.bocahawaii.com
tri
Brian Clarke School of Running
Running, Trail Running, Triathlons
www.bcendurancetrainings.com
run
Personal Best Training by Jonathan Lyau
Running
www.personalbesttraininghi.com
run
Yoga for the Long Run
Running and Yoga
www.longrunergy.com
run
Hawaii Running Lab
Running
www.hawaiirunninglab.com
swim
Swim Hawaii
Swim Technique with Jan Prins
www.swimhawaii.com
tri
Team Move
Overall Fitness
www.movehi.com
tri
Bootcamp Hawaii
Overall Fitness
www.bootcamp-hawaii.com
tri
SOHI Fitness
Bootcamp, Overall Fitness
www.sohifitness.com
tri
Camp Bennett
Multisport
www.campbennett.com
swim
University of Hawaii Masters
Masters Swim Club
www.uhmastersswimming.com
swim
Kailua Masters Swimming
Masters Swim Club
www.kailuamasters.org
swim
Peter Hursty's Roughwater Swim Clinic
Open water Swim training
pshursty@hotmail.com
swim
The Oahu Club Masters Swimming Group
Swimming and Overall Fitness
www.theoahuclub.com
tri
Marion Summerer Coaching
Triathlon Training
www.marionsummerer.com
tri
Pacific Fitness Design
Triathlon / Running
www.pacificfitnessdesign.com
tri
Triple Fit Training
Triathlon
www.triplefithawaii.com
tri
Team Jet
Triathlon / Running
www.teamjethawaii.com
Your group not listed? Email us at hawaiisportmag@gmail.com
2016 Jamba Juice Lanikai Triathlon
gets the season going and motivates athletes for the swim-
by Hina Torres de Sa, photo by Hugh Gentry
able. The great thing about a sprint-distance tri is that it is
2016 will be 15 years of morning adrenaline and breathtaking Lanikai sunrises. This invigorating combination is found at the Jamba Juice Lanikai Triathlon, the sprint distance race in Kailua that has challenged experienced and novice athletes since 2002. As one of the first triathlons of the year, Lanikai
bike-run type events that the average person finds questioninviting to novice athletes who may normally be intimidated by a 3-discipline event. They want to try it, so they set out to complete a race with shorter distances—500 meter swim, a 10 mile bike, and a 3.5 mile run—and then they do it!... accomplishing the goal that was once just a thought. It’s quite satisfying for many. For experienced athletes, they jump at the opportunity to go fast and hard--no thinking, just heart-
rate up, and go! The “pain” is short and sweet. And with free
special. Linda says she enjoys quality events that promote
Jamba Juice, massages, and age group awards at the finish
healthy lifestyles with emphasis on FUN and safety, which
line, who can complain?
is what every Boca event represents. If there was ever an
This local event is popular but keeps its numbers manageable
arena where competition meets camaraderie, it’s the Lanikai
to keep that community, ohana type feeling which is common
Triathlon.
in Boca Hawaii events. The Lanikai Tri attracts many visitors,
So let’s celebrate 15 years of successfully inspiring athletes
but it also keeps Hawaii residents returning year after year.
to get moving! To get your heart pumping! To enjoy those
Repeat participants like Linda Moran and Ruth Lockett return
Kailua sunrises with the blood-flowing life in our veins! Race
to race with sweat on their brows and smiles on their faces.
with passion!
The good-fun energy of these athletes makes this event
Sports Medicine Matters
By Jill Inouye, MD is a staff physician at The Queen’s Center for Sports Medicine
Are You at Risk for the Female Athlete Triad? Did you know that some runners can be at risk for the Female Athlete Triad? What is it? What are the signs and dangers? Dr. Jill Inouye from The Queen’s Center for Sports Medicine shares important information to keep you running in the best of health.
at risk include those who are perfectionists and have qualities of disordered eating, such as restricting the foods and calories in their diets.
What are some of the signs and resulting complications from the Female Athlete Triad? In addition to low energy levels, irregular or lack of periods, and the presence of stress fractures, other physical signs include What is the Female Athlete Triad? weight loss, low body mass index (BMI), low heart rate and low The Female Athlete Triad consists of 3 components: blood pressure. 1. Low energy levels – Athletes may experience low energy levels Disordered eating and excessive exercise are also concerning. by not eating enough to replace the calories they burn or by burning more calories than they consume. This is not always related Complications include osteoporosis, bone fractures, electrolyte imbalances, high cholesterol, heart problems, and infertility or to disordered eating. difficulty becoming pregnant. There may be other complications if the athlete also has disordered eating. 2. Menstrual dysfunction – This refers to irregular menstrual cycles (periods) or not having menstrual cycles at all. Menstrual What can be done to help address this? dysfunction is of concern, especially if females have not gotten Education and awareness are key! The more people know about their periods by the time they are 15 years old, do not get their period three months in a row or have prolonged times (more than the Female Athlete Triad, the more likely they are to recognize the signs so they can encourage those affected to seek help. The 35 days) between periods for a whole year. Female Athlete Triad can be difficult to diagnose, but if there is 3. Low bone mineral density – The bones are not as strong so the suspicion about it, the physician may perform a physical exam athlete is at risk for fractures and osteoporosis. The presence of and evaluate for other possible causes for the athletes’ signs and stress fractures in an otherwise healthy individual may be a sign symptoms. Treatment includes maintaining a proper weight and BMI, having normal menstrual cycles, increasing the bone mineral of low bone density. density and preventing fractures. Who is at risk for the Female Athlete Triad? Athletes who may be at risk are those who participate in activities Jill Inouye, MD is a staff physician at The Queen’s Center for Sports Medicine, which provides comprehensive care for the and sports that emphasize appearance and thinness, as well treatment and prevention of injuries in athletes and active people as sports that place importance on weight classes. Common sports and activities that fall into these categories are gymnastics, of all ages. For more information, or to schedule an appointment, running, cheerleading, ballet, judo and wrestling. Others who are call 691-4449. You can email Dr. Inouye at jinouye@queens.org.
Photo credit: ©wavebreakmedia/Shutterstock
Meet our team of experts: Rachel Coel, MD Medical Director Elizabeth M. Ignacio, MD Surgical Director Jill Inouye, MD Physician Ryan Moore Physical Therapist Ross Oshiro Coordinator
An active lifestyle suits you. Our team is specialty-trained to offer the best care for patients of all ages and activity levels. Customized care and prevention is combined with a commitment to maximizing performance while minimizing injury. So whether you are a student athlete, weekend warrior or a competitive triathlete, the Queen’s Center for Sports Medicine is here to help you stay at the top of your game. Now seeing adult and pediatric patients in Honolulu and West O‘ahu. Call 691-4449 to schedule an appointment.
(808) 691-4449 www.queens.org
SPORTS MEDICINE The Queen’s Medical Center is a 501(c)(3) nonprofit corporation.
Honolulu: Queen’s Physicians Office Building III, Suite 300 West O‘ahu: Physicians Office Building West O‘ahu, Suite 101
Come and Join us!
BC Endurance Training Programs Starting in January and February:
Lava Man Triathlon Training. Jan 3 to Apr 11. Beginners and Intermediates.
5K and 10K Speed Training. Jan 4 to Feb 15. Runners, Joggers, & Walkers.
Spring Swim Training. Feb 15 to May 15. Intermediate and Advanced Swimmers.
Ironman 70.3 (Honu) Training. Feb 17 to Jun 4. Intermediate and Advanced.
Hapalua Half‐marathon Training. Feb 17 to Apr 10. Runners, Joggers, & Walkers.
To be on the mailing list for any of our excellent trainings, And to take advantage of our 3‐free‐workouts offer, Go to the sign‐up page on our Website:
www.bcEnduranceTrainings.com
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Call me today at (808) 792.5965 Thomas S Mark, CRPC速 Financial Advisor An Ameriprise Platinum Financial Services速 practice
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Ameriprise Financial Services, Inc. Member FINRA and SIPC. Ameriprise Financial cannot
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1 K Swim 5 K Run Individual or Team Enter online @ Active.com
Enter online @ Active.com
COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes. ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Feb. 1. 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 Feb. 5. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available. Early Registration postmark by 11/14/15, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS. Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org
BIATHLON SERIES:
INDIVIDUAL or TEAM RUNNER (Last Name)
(First Name)
S INDIVIDUAL or TEAM RUNNER (Phone)
Birth Date
INDIVIDUAL or TEAM SWIMMER (Last Name)
Age
Sex
M
L
XL
Shirt Size
(First Name)
S
VALENTINE'S BIATHLON: FEB. 14, 2016 Birth Date
Age
Mailing Address
Sex
M
L
XL
Shirt Size
City Zip Check this box if you are entering the BIATHLON SERIES
Email Address
Individual Team TEAM DIVISION (check one only ) 0-50 51-70 71-90 91-110 111-130 130+ Biathlon Series Entry (Mail by Nov. 14) $75 $150 MARRIED Biathlon Series Late Entry (Do not mail after Nov. 21) $100 $175 JUST FRIENDS Series applicants MUST sign their initials agreeing to waiver terms, SWEETHEARTS below, next to signature line. Valentine’s Biathlon Entry (Mail by Feb 1) $30 $60 FAMILY (parent & child) Valentine’s Biathlon Late Entry (Do not mail after Feb. 5 $45 $90 OPEN WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.
I have read, understand and agree to the terms of the waiver & release.
Date
Parent or legal guardian signature and agreement to waiver, if entrant under 18.
Date
I also agree to the terms of the waiver & release for the following events: (write initials) Christmas Biathlon Magic Island Biathlon
Off icial Race Information and Application Carole Kai Charities, Inc. Presents
Presidents’ Day February 15, 2016 Title Sponsor
www.greataloharun.com
Benefactor
follow us:
2016 OFFICIAL ENTRY FORM Visit us at: www.greataloharun.com
For Official Use Only
Monday, February 15, 2016, 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 2/15/16
Month
Last Name
Day
Year
First Name
Address
2:28 - 3:00 (18 - 22 minute mile pace)
1:15 - 1:30 (9 - 11 minute mile pace)
M.I.
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
Emergenct Contact Name
Email Address 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
Before After
High School Challenge Code
Waikiki Shuttle
Youth Sizes:
(check here)
Adult Sizes: Y Med
Y Lrg
S
M
L
XL
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, family member and DOD civilian employee. Family members, check your sponsor’s branch of service.
3. Please read and sign.
2. Check box. All entries TIMED except Baby in Stroller.
PLEASE READ AND SIGN.
2016 Entry DOnAtIOn LEVELS Postmark Your Entry by Jan. 15, 2016 (No paper entries accepted after this date.)
$5
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, family member and DOD civilian employee (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).....
Sorry, we cannot process without your signature. Waiver: 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. 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, 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. In consideration of the opportunity to enter this race, 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 also understand that in the event this race cannot be held as scheduled due to an act of God or circumstances beyond control, the race is not liable to refund any money donated by me to participate. I also hereby consent to permit emergency treatment in the event of injury or illness. This release and waiver extends to all claims of every kind or nature whatsoever, foreseen or unforeseen, known or unknown. The undersigned further grants 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.
OPtIOnAL SELECtIOnS (Check all that apply) $8
In Training Shirt Mailing Fee (Must register by Dec. 4, 2015 to be eligible)....................................
$9.95
Signature
(You must sign here for processing)
Date
Medal (Must pick up at GAR Expo, Feb. 12-14, 2016)
$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 .................................................................................. $
ENTRY DONATION IS NON-REFUNDABLE AND NON-TRANSFERABLE
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. 15, 2016
Banking services courtesy of First Hawaiian Bank. $20 assessed for returned check.
(8-15)
20 years of Fitness!!!
KC Carlberg, MPH, Owner of Try Fitness www.tryfitnesshawaii.com 2016 marks the 20 year anniversary of Try Fitness. We are an organization dedicated to women’s health and fitness. Our mission statement says it all - Try Fitness strives to teach women the benefits of fitness as a part of a healthy lifestyle and as a means of improving their quality of life. We strive to motivate women and help them realize their physical, emotional and spiritual potential. I started Try Fitness as a Personal Training business for women and noticed quickly that group training was also a great way to bring like-minded women together and share my passion. Try Fitness offers that unique experience of bringing women together in a supportive environment to help them achieve their goals. It is more than just a workout group, it’s like finding a tribe of women who feel comfortable with each other and accompany each other on their journeys of evolution - whether that be training for a triathlon, marathon or just for the enjoyment of working out. The supportive environment allows women to be their imperfect selves, to engage wholeheartedly in the activities we enjoy, and to be vulnerable, knowing they have the support of their tribe. We feel good about investing our time and energy in the members of our tribe, and are comfortable allowing them to invest in our development. Over the past years Try Fitness has brought women together to improve their lives and their health, offering them the opportunity to challenge themselves and providing guidance towards their success. We have seen many women lose weight, get stronger,
finish their first triathlon and achieve a podium finish at an Ironman distance race. More than anything Try Fitness has helped to facilitate lasting friendships. The Na Wahine Sprint Triathlon and Festival is an extension of the Try Fitness philosophy and vision. We are very proud of what it offers women and believe that it is a fantastic venue for women to compete and realize their triathlon dreams. At the end of each day I am grateful that I can make a living fulfilling my passion. It is an incredible thing. I believe that everyone can be successful and that every moment is new with an opportunity waiting to happen. Join us this year as we celebrate women and fitness. Please share your stories of success, friendship and life changing experiences on our Facebook page. We look forward to celebrating our 20th year with you. Fitness and health are a journey, one that never ends. We may reach our short-term goals but the long term goal should be the constant striving to be our best in health and in life. As the name of the company implies, Try Fitness, there is no better way to live. Until next time, train hard, laugh often, love passionately and have fun. KC Carlberg, MPH and owner of Try Fitness Hawaii, www.tryfitnesshawaii.com, Photo Try Fitness at XTERRA provided by Try Fitness
Need to Get Your Running Obsess…um…Motivation? Join a Group by Glen Marumoto, Marathon Runner, Photo by Melanie Decker Kohl
While I was in the Air Force, I kept fairly active through unit physical fitness training and individual workouts because I couldn’t get out of the former and the gym was on the way home for the later. I considered myself fairly fit in those days, managing to score in the high 90 percent on my fitness tests without having to do much “homework.” I would even sign up for the occasional marathon or half-marathon, just to prove it to myself that I was in shape. However, that all changed once I retired. Gone were the motivators to keep in shape. I no longer had to go to unit PT. I no longer passed by the gym where the locker rooms used to call my name like a siren’s song. I also felt like I “earned” the privilege to take things easy. I still had the same eating habits though. Without the caloric burn from even a modest workout regimen and the stress from starting a new career, I started to gain weight, ballooning to near 170lbs. I told myself I would start something, tomorrow. Of course, tomorrow never came. The wake-up call came during the Hickam Half-marathon. What I had considered a fairly easy race, turned into a very long, hot, grueling death march. And I had signed up for that year’s Honolulu marathon. There was no way I was going to survive a marathon without some kind of set running schedule. So I decided to show up one day at the Runner’s HI Tuesday run. I had seen these people outside of Ray’s store on occasion. And even asked him about it at a GAR expo. At the time, I didn’t think running in group was for me. From the time I showed up to this day, the Runner’s HI Ohana
has been like a second family. I was warmly greeted by the same person who greets all newcomers, Les Omura. He made sure to escort me around the Tuesday route, Ford Island, and pointed out the landmarks out there. I stayed for the after run festivities, then I found out there was a second Thursday run as well. When I showed up for that run, I got invited to the group’s Sunday morning run. I almost left after that because everyone was training for Peacock, and I just wanted to get in shape. However, I returned for more. One thing led to another, and I ended up becoming a regular fixture around the Aiea store. While I didn’t run the Honolulu marathon at a blistering pace, I managed to finish. Then I got signed up for Maui Oceanfront, then Hilo, then started traveling to mainland marathons. You can see from my run logs, I now do a fair amount of running. It took three year to run over 1550 miles. After joining Runner’s HI, I did a fifth of that mileage in just three months and have exceeded 1400 miles a year since. I also have completed 60 marathons, 51 since 2012. So if you need some motivation to get on the road or trail, go find some support in a running group. There a several on the island. Try them all out. Each one has a personality and one will fit yours. In the end, you will find yourself motivated and fitter because of it. And you might make some lifelong friends in the process! Photo shows one of the many Hawaii running groups: The Soul Runners at one of their groupruns.
Hosted by
MARCH 5TH, 2016 路 HAWAII'S FIRST TRIATHLON OF YEAR!
DIABETES & EXERCISE
Marion Summerer (Bess (Cep Hons)), Aep Essam
New Year, New You. These words bring inspiration to many and one of the most common New Year’s resolutions is to be more consistent with exercise routines or getting more serious about ones athletic endeavours. Everybody benefits from regular exercise but for people with diabetes mellitus (Type 1 or Type 2) exercise can play a vital role in the management of their condition.
with your GP and an Accredited Clinical Exercise Physiologist .
Of all the treatments available to help people manage and prevent diabetes, physical activity is by far the most effective
Diabetes is a chronic condition that occurs when the body cannot produce enough insulin or cannot use insulin1, and is diagnosed by observing raised levels of glucose in the blood. Insulin is a hormone produced in the pancreas; it is required to transport glucose from the bloodstream into the body’s cells where it is used as energy. The lack, or ineffectiveness, of insulin in a person with diabetes means that glucose remains circulating in the blood. Over time, the resulting high levels of glucose in the blood (known as hyperglycaemia) causes damage to many tissues in the body, leading to the development of disabling and life-threatening health complications. Of all the treatments available to help people manage and prevent diabetes, physical activity is by far the most effective. Current guidelines recommend accumulating a minimum of 150 minutes of moderate-intensity exercise or 125 minutes of vigorous-intensity exercise a week to gain significant benefit. It is further recommended that at least two resistance-training sessions per week should be included to achieve maximum benefit. Emphasis should be placed on activities that use large muscle groups in a rhythmic and continuous fashion. Of course, personal interest and desired goals of the exercise program should be considered. That endurance sport is enticing for people with diabetes is reflected by the increasing number of participants within the last 5 years. In fact, swimming, biking and running are perfect modalities to help manage blood glucose levels and insulin sensitivity. Being outside and active also improves mood and mobility and thus increases self-efficacy and overall wellbeing. It is important to remember, when you start an exercise program, your insulin requirements may change depending on the time of the exercise in relation to your meal and insulin injection, as well as the duration and intensity of the exercise. It is important to discuss your situation
presented by
Marion Summerer 3 x Triathlon World Champion Clinical Exercise Physiologist Exercise & Sport Scientist www.MarionSummerer.com
Saturdays: Theory Aspects of high quality training, race strategies, Sports Psychology, nutrition, supplementation
Sundays: Action Set theory into practice! Swim technique, transition work, bike & run efficiency, applying Sports Psychology and HAVING FUN! More Info & Dates & Times please contact:
sumarion@web.de
808-2275549
Mario
3 x Triat Clinica Exerc www.M
Sat
Aspects of high q Sports Psycholo
Su
Set th Swim techniqu efficiency, app
More Info & D
su
How to Read Your Body © 2016 by Brian Clarke
You are in complete control of
Running is a simple activity, but effective training is a complex process. The purpose of this six-part series is to teach you how to train yourself by understanding how to read the messages your body sends you in response to exercise activity. Whether you want to get in better shape for tennis, soccer, or paddling, or prepare for the Great Aloha Run, these articles will help you understand the fundamental training process so you can accomplish your goal without injury, illness, or exhaustion. For a fuller under-standing, please refer to my 2006 book, 5K and 10K Training.
which you can (and should) learn to recognize so you don’t train harder than necessary to build a specific running ability (more on building ability in future article). For now, remember this: you are in complete control of how hard you exert yourself from moment to moment during a run, from your slowest jog (mild) to your fastest sprint (maximum).
Part 1. Understanding Effort
Besides the momentary effort you exert, every running workout has a duration dimension, i.e., whether you choose to exert yourself for ten minutes or a hundred. Clearly, the longer and faster you run the harder your overall “workout” effort becomes. Thus, for example, a 60 minute run at light exertion will be harder than a 30 minute run at light exertion (because you are running twice as long at the same level of exertion).
At the fundamental level, running is effort. You cannot run without exerting a measureable effort. If you pay attention you can read the signs of how hard you are running on the following scale: mild, light, steady state, threshold, ragged edge, and maximum. That’s because each exertion level feels different from the others. Thus, for instance, mild-exertion running is characterized by normal breathing, no discomfort, and a heart rate that’s about 50% of maximum. By contrast, if you were to run as fast as possible for a few minutes your exertion would rise to the maximum level, which is characterized by hyper-fast and labored breathing, intense discomfort, and a heart rate that is as fast as it can go. In between these two extremes are the other four exertion levels
how hard you exert yourself from moment to moment during a run
It follows that workout effort is also measurable: very easy, easy, moderate, hard, very hard, and all-out. Thus, for instance, an easy run might be short and slow (light), while a hard workout is long and/or fast enough that, when you finish, you say to yourself, “whew, that was a hard (difficult) workout.” You are also in complete control when it comes to how hard a workout will be. Moreover, it’s crucial to realize that any workout can be too hard, too easy, or just right for injury-free training and improved perform-ance. So how do you know when your workouts are just right? In order to answer this question you have to understand the other fundamental aspect of every run: energy. Just as you cannot do a running workout without exerting a measurable effort, you cannot do a workout without encountering running energy. I will cover this aspect of training in the next article. Meanwhile, your homework is to pay attention to how hard you choose to run. Would you say your exertion is mild (your slowest jog), light (held back to a slow conversational pace), steady state (quick and relaxed, with a huff in your conversation), threshold (a rapid pressing pace with audible breathing), ragged edge (a fast forced pace with heavy breathing), or maximum (a straining pace with labored/hyper breathing). Does your exertion change during your work-outs, and at the finish how hard are they? To the left: Jonathan Lyau, a veteran of marathon running, knows his pace.
The Women’s Fitness Experts
Celebrating
20 YEARS of Fitness
Join us for the celebration! UPCOMING 2016 PROGRAMS: • CYCLING TRAINING: Jan. 5 – Feb. 27 • RUNNING TRAINING: Jan. 11 – April 10 • HONU ENDURANCE TRAINING: Mar. 15 – Jun. 4 • BOOT CAMP: on-going starting Jan. 5
For more information go to:
TryFitnessHawaii.com
4 Ways to Get Your Friends to Exercise in 2016 Thaisa Nakano, PT, DPT at Jaco Physical Rehabilitation
Let’s face it: Life is stressful. Unfortunately, that’s not likely to change… BUT adding physical activity into your daily routine can play a big role in helping you that manage stress. Many of the readers of this magazine already make exercise a part of their daily routine. But how do you get our family and friends on board in 2016? Countless studies have confirmed that as stress increases, it translates into anxiety, irritability, muscle tension, fatigue, restlessness, and depression. Luckily, there are many ways in which exercise combats those symptoms. Exercise promotes your body’s natural release of endorphins. These are your body’s “feel good” neurotransmitters, which function to interact with the cells in your brain that are responsible for blocking pain and controlling emotion. Therefore, exercise can improve your overall mood and outlook on yourself, others around you, and certain situations. Physical activity is also an easy way to redirect your focus from the day’s irritations or problems. Having an outlet for tension and stress can give you a better since of control and optimism. The physical benefits are endless as well: improved blood flow, decreased blood pressure, strong bones and muscles, and weight control. If you have encountered an exercise slump, here are some suggestions: 1. Get a buddy! Finding someone who will exercise with you or keep you accountable makes you much more likely to stick to your routine. It can also help your exercise feel more like a fun activity vs. work! You can also make your exercise a family activity, the more the merrier. 2. Make it part of your day: Whether it’s 30 minutes in the morning or a walk at lunch, put-
ting aside a specific time a few times a week makes your exercise program a priority. Remember, this time is an investment in yourself and your health! Also, physical activity can boost your brain function and focus, so often times, you’ll also find that you are much more productive and efficient afterwards. 3. Find something you enjoy “Exercise” doesn’t necessarily have to be going to the gym or formal weight lifting. Virtually any activity that can you get moving can increase your fitness level, so get creative with it and do what you enjoy! Take a salsa class, window shop around the whole mall, or play fetch with your dog. Don’t be afraid to start small and work your way up to more rigorous activity when you’re ready. 4. Try something new If you are used to doing the same routine, switch it up and try something new. If you’re a runner, try adding some strength training or yoga into your routine. Implementing some balance and variety into your routines with not only keep you more engaged and offer new challenges, but it will help become a more well rounded athlete. Before you get moving make sure you talk to your doctor if you have any health issues or concerns that may be effected by a change in routine or physical activity. Also, if you haven’t been active in a while, make sure that you or your friends pace yourself until you can establish a regular exercise routine. Thaisa Nakano, PT, DPT at Jaco Physical Rehabilitation
www.honolulutriathlon.com
Clinic Stories by Brian Clarke
Hawaii Sports Magazine has invited Raul Boca, K.C. Carlberg, and Brian Clarke to promote their fee-for-service endurance training clinics by having their athletes tell their stories so our readers can learn how those athletes got involved with the clinics and the sort of people they are. This is the first of six articles in the series. Kate Johnson and Boca Hawaii. Shortly after arriving in Hawaii in 2001, I met a guy in a “Boca Hawaii” cycling jersey. I asked him if he knew of any training groups. He told me about Raul Boca and his cycling clinic. The program was already full, but fortunately Raul let me in. When the next programs came around I signed up for both the cycling and the triathlon program…I was hooked. Training with Boca since 2001 has put me in with a great bunch of people who totally live the triathlon lifestyle. In June 2015, after twelve attempts, I received a lottery spot for the Kona Ironman Championships. This was a bucket list item, for sure. The people I associate with really motivated me. There was no question in my mind I would finish and complete this goal. Race day was great. I lived the dream for a day. The experience was overwhelming, amazing, fun, scary, daunting, motivating, confidence-building, eye-opening and marvelous. It’s all just so cool. There’s something about Kona that lifts you above and beyond what normally would be a limitation. I have an amazing life here in Hawaii. Being able to follow my passions with such great people makes it that way. The support and love from my Boca family, as well as others floored me…people go out of their way to be supportive and helpful. Thank you to my entire BOCA Ohana for adding such a wonderful dimension to my life. To hi-jack one of Boca’s mottos: Live with Passion! Celice Nakakura and BC Endurance Trainings: My husband and I started running five years ago, thinking we could do the Honolulu Marathon like the many determined athletes we saw running through our Hawaii Kai neighborhood during the race. At first we just ran “anykine” in our neighborhood. That didn’t work very well, but, luckily, we discovered Brian Clarke and the BC Endurance training group. He taught us the importance of proper pacing, nutrition, and hill work. Throughout these five
years I have not lost training time due to injury. I’m your everyday, middle-aged house wife and mother of two extremely active teenagers. I work part time at an elementary school and devote countless volunteer hours to the PTSA. Running with my BC friends is one of my favorite social outlets. My husband, Mark, and I share this activity, but he runs with the “fasties” while my group is all about socializing while we exercise. We talk about restaurants, TV shows, the kids and more. I’m the group leader so the chatter and laughter I hear is music to my ears. Socializing is important, but getting faster is, too. Running Brian’s special brand of tempo intervals has helped me to achieve Personal Records in almost every race I’ve run. The 5K/10K Speed Training and the Hapalua Half-marathon Training in the New Year have been especially helpful. I love the BC Training Programs. Everyone is so supportive and I’ve improved my health, made lifelong friends, and burned calories at the same time. What more could you ask for? Moana Grannis and Try Fitness, Hawaii. I remember watching the Ironman World Championships on TV years ago and thinking wow, those people are seriously crazy but so inspiring! That little spark of inspiration stuck with me for a while until I finally just had to sign up for my first triathlon. I went on to complete that triathlon but not without a lot of suffering, injuries and humbling experiences of being passed by so many athletes on the bike and run. That’s when I decided I needed some real coaching so I signed up for KC Carlberg’s TryfitnessHawaii cycling training group in 2010. Being a middle aged wife, full time teacher and mother of two young kids, my plate was pretty full. But when you have a goal you’re passionate about, you have to try. I showed up to training with no real experience but an eagerness to learn. Having fantastic coaches working with newbies like me, taking me through the very basics of cycling was just what I needed. As my knowledge and skills grew through the training, so did my confidence. With KC’s encouragement and faith in me, I was able to eventually move up to the Olympic and Half Ironman distances. After a long day at work, I always look forward to seeing my coaches and teammates at training. They provide that extra motivation when some days I’d rather go home and take a nap. I treasure the life-long friendships I’ve made as well as being fit and the healthiest I’ve ever been. All photos provided by the participants.
Don’t miss the 2016 RRCA Western Regional Championship Half Marathon! Sunday, May 29 - 5:30am Kapiolani Park, Honolulu, Hawaii
Register online at www.active.com or mail to: Tropical Triple Crown, PO Box 101, Kailua, HI 96734
Name ___________________________________________Birthdate_________Age_____ Address__________________________________________________________________ City_____________________State______Zip__________Phone_____________________ Email (important!)___________________________________________________________ Shirt Size (circle one): ___XS ___Small ___Medium ___Large ___XL ___2XL
____$60 - Half Marathon ____$60 - 15K ____$40 - 5 Miler
More fun details available at www.tropicaltriplecrown.com
HLH–GED: Embrace Challenges by Brad Yates, photo Richard Hallman
What is GED? GED stands for Grateful-Excited–Devoted. GED is a training program for learning how to feel grateful, excited and devoted while performing in the face of a challenge. This training program involves the use of self–guided reminders and imagery and one–on–one coaching sessions to cultivate gratitude, excitement and devotion for what you love to do.
“I’m grateful for the opportunities I’ve had and have. I’ve been in the right spot at the right time. In windsurfing, kite surfing and standup, I’ve been able to throw myself into them completely and benefit professionally and personally.”
Gratitude = Awareness of the Why (what you want to accomplish in the face of a challenge) Reflection: If you train your brain to feel grateful, you will be provided with the clarity to know what you want to accomplish, the courage to move forward and the trust in your ability to embrace the challenge.
“I’m excited that I can still prepare myself for the challenges of my busy life. My only challenge really is to be mentally up for dealing with the challenges on land: the hassles of the crowd or traffic, the social medium, and occasionally the politics. Once I’m in the water, I’m fine, my skills have not diminished.”
Excitement = Acceptance of the demands of the challenge (the strength of your conviction) Reflection: If you train with the right energy, you will be able to settle down, be present and access the skills and power required to perform at your best under pressure.
To be Robby’s friend is to be amazed at how success has not changed him. He has the same level of humility that he had at 15.
A word to the wise, comparing yourself to Robby is foolish. It’s best to be inspired by his example and apply what you learn to your own life. “I’m devoted to doing the work: the travel, the complexity of my professional and personal life and the overall demands on my time and energy. It’s all worth it. For me to be able to do what I love to do at the best of my ability is all of the reward I need!” Robby is the definition of being able to embrace challenges. That’s HiLevel. To learn more about this process contact me at hilevel@ bradyates.com. I will soon be accessible on the app Mindfulness Daily, www.mindfulnessdailyapp.com.
Devotion = Commitment to balance the Awareness of what you want with the Acceptance of the energy required to get the job done. Reflection: Devotion provides the self–discipline to use the HiLevel Tools and Techniques that enable you to maintain the effort and get better at what you love to do when it matters most. Robby Naish is grateful, excited and devoted. At age 52, he continues to push the limits and perform at the BRAD YATES, HLH Coaching Service highest level of what’s possible. As a kid he was the youngest professional athlete and now he is one of the oldest. Red Bull Photo of Robby Naish by Richard Hallman. Photo provided by and Quicksilver pay him to be him. Robby Naish
Supporting Hawaii’s Triathlon Community Youth Development Expert Bike Fitting New Bikes Mechanic Service Individual Adult Training CompuTrainer Multirider Center
Hawaii Triathlon Center 315 Uluniu Street, Kailua 808-333-1151 www.hitricenter.com
My three favorite ways… to eat avocado! by Mariane Uehara, photos by Mike Vidales
Abacate…that is what we call avocado in Portuguese. Growing up, I didn’t like “abacate”, and the main reason was because every weekend when I went to sleep over at my cousins’ house, her father forced us to drink an avocado smoothie for breakfast. It was a nightmare! We couldn’t leave the table to go play until we finished that gigantic cup with that green creamy liquid. I had to hold my breath and drink it as fast as
Avocado with lemon and honey 1/2 avocado 1/2 lemon’s juice 1/2 spoon of honey Cut the avocado into small square pieces, sprinkle the lemon juice over the avocado and drizzle the honey on top. The avocado’s creamy texture with the sour lemon juice and a hint of honey is such a delicious combination.
I could because I really wanted to go play! So growing up, I
avoided eating or drinking anything with avocados at all costs. Avocado “Caesar Salad” dressing 1 avocado 4 spoons of olive oil It wasn’t until college that I introduced avocados to my diet 2 spoons of dijon mustard again. I went to college in a small country town in Brazil where 1 lemon’s juice a lot of my neighbors had delicious gardens. One of them had 1 clove of garlic avocado and lemon trees, and very often I got bags delivered 1 teaspoon of salt to my door with fresh fruits. As a tight-budget student, I happi- Blend all the ingredients together and instantly you can make a healthy and delicious Caesar salad dressing. Mix with your ly accepted all the delicious donations. And then I got creative romaine lettuce or with any other greens. with how to prepare my avocados. And my three favorite ways to eat them until this day are:
See page 46 for more ways to eat avocado.
SWIM TRAINING Swimming technique, analysis, and tness for pool and open water Former D1 Swimmer • Over 20 years of competitive swimming • Over 10 years of coaching experience • Current USMS and open water swimmer • Certiied Personal Trainer, ISSA
For additional information and rates contact: Chelsea Huang huangchelseak@gmail.com Honolulu, HI
Avocado popsicle 1 avocado 1/2 lemon’s juice 3 spoons of condensed milk Blend the avocado with lemon juice and condensed milk. Pour into a popsicle container and put in the freezer. It is an ice-cream delight! Last year when I was in Brazil, I finally had an avocado smoothie after almost 15 years, and to my great surprise I enjoyed it! Thank you uncle for all those mornings when you woke up before us to prepare a smoothie with the most nutrient-dense fruit. Avocado is rich in vitamins A, B, and E, folic acid, and healthy fats in addition to the nutrients lutein and zeaxanthin! What an incredible food! Did you know that avocado is one of the 12 superfoods recommended for pregnant women? Well, now more than ever, with my pregnancy, avocados are in my diet to stay! (You can find out what the other 11 superfoods are on my blog marianeuehara.com) photos by Mike Vidales, michaelvidales90@yahoo.com
Hawai‘i
Volcano Rain Forest Runs
August 20, 2016
Half Marathon • 10K • 5K
Celebrating Hawai‘i Volcanoes National Park Centennial 2016
Completion event for the 2016 Big Island Half Marathon Triple Crown Series