January 2016

Page 1

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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@

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:

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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



Paychecks stop. Life goes on. Retirement can include a steady income. Learn how you can put your confident retirement more within reach. Our Advisors. Your Dreams. MORE WITHIN REACH速

Call me today at (808) 792.5965 Thomas S Mark, CRPC速 Financial Advisor An Ameriprise Platinum Financial Services速 practice

1585 Kapiolani Blvd. Ste. 1630 Honolulu, HI 96814 808-792-5900 thomas.x.mark@ampf.com www.ameripriseadvisors.com/ thomas.x.mark

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

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Set th Swim techniqu efficiency, app

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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

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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.


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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



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