July-August 2017

Biki is Here Na Wahine Triathlon Swim-Run in Sweden

Trail Running

SWIM - BIKE - RUN

July - August 2017 1 | HAWAIISPORTMAG.COM

Trail de la Dent de Crolles Vertical Kilometer: Humbled by the beauty and climb of this mountain.

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Run the World with Aloha On a recent trip to Europe, Melissa Pampulov took on the French Alps at the Trail de la Dent de Crolles (the view at the top of 5,250ft of the 22K pictured above) and ran 22K to the ancient town of Nesebar on the Bulgarian Black Sea Coast (bottom left).

“Running gives me the freedom to explore and experience the world in a whole 3 | HAWAIISPORTMAG.COM new way. Wherever I go, I make sure to take a bit of Hawaii with me.� #ShareTheStoke @thefullathlete

ALOHA FROM THE EDITOR

It is truly exciting times for our community, besides all the great events and training groups we have going on, then there are great news for the cycling community as well.

The arrival of Biki this month and more bike friendly roads/lanes popping up here and there is a welcome sight for the cycling community. Hopefully it will encourage more locals and tourists alike to use bicycling as a means of transportation, we certainly have the climate for biking year-round.

Have fun training and racing Christian

The long running Tinman Triathlon will be known as Cliff Rigsbee Tinman Triathlon from this year on. Cliff Rigsbee meant a lot to the running and triathlon community as an outstanding athlete as well as a great coach.

We wish to honor him in a special way. Many of us, Cliff included, stopped at the drinking fountains at Operation Red Wind Medal of Honor Park to hydrate before we continue to descent or ascent Diamond Head Road hill.

The water fountains at this park were very old and this new water fountain and hose bibb are great replacements to be appreciated and enjoyed for many years to come.

Please join Cliff’s family, friends, fellow HFD colleagues, and triathletes on Saturday July 22, 2017 at 4:00 p.m. for this dedication and blessing.

For information, call 808-596-0588 or email tinman@bikeshophawaii.com

EDITOR

HAWAII SPORT REPORTS

Christian Friis

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

COPY EDITOR

COVER PHOTO

Crystal Hirst

Melissa Pampulov on Tantalus in the Mango Madness 10+ miler.

Photo by Kalani Pascual.

CONTRIBUTORS Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Bianca Barreto Brian Clarke Glen Marumoto KC Calberg Mariane Uehara Sara Ecclesine Susie Stephen Motoki Nakamura Odeelo Dayondon Jenn Lieu Malia K. Harunaga Travis Counsell Dr. Rachel A. Coel Yuko Lin Nakai Chris Gardner Bill Cunningham Rock´n´Roll Series

IMAGES Augusto DeCastro Kalani Pascual Motoki Nakamura Melissa Pampulov Mércia Starominski Yuki Mizuno Crystal Hirst Brian Clarke Jenn Lieu Malia K. Harunaga Yuko Lin Nakai Erin Hickok MPRRC Katie O´Neil Jessica Scaffidi Biki Rock´n´Roll Series Balding Family Norm Duesterhoeft, John Trahan and Freddy Halmes Jessica Scaffidi and Katie O’Neil

CONTACT US hawaiisportmag@gmail.com Hawaii Sport PO Box 38082 Honolulu, HI 96837

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Legal Information: Copyright 2017 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.”

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

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Oahu to Sweden for a Swimrun Two Different Perspectives

by Susie Stephen, www.longrunenergy.com Photos by Jessica Scaffidi (left) and Katie O’Neil (right) The Scandinavian ‘swimrun’ is a unique type of event that is slowly starting to gain notoriety. This year, two Oahu residents separately decided to sign up and plan a swimrun race as part of their respective European vacations. I was very intrigued to hear more about the swimrun experience and was lucky to catch up with Jessica Scaffidi and Katie O’Neil as they continue to jet around the world in search of running related adventures.

Jessica Scaffidi is currently on a mission to run a marathon in every state, but in between times she is not scared to try different challenges. Fitting in training and racing around her busy work schedule that often takes her to the mainland is not easy but Jessica embraces it all with a great attitude and always seems to be having fun.

Which swimrun event did you take part in? ÖTILLÖ Uto in Sweden!

How did you hear about swimrun events and why did you decide to sign up?

My best friend watched a show called Boundless that showed the competitors competing in a swimrun event. She texted me saying: “Watch this, we should do it!” So I watched the show and replied straight away that we should do it and to count me in! And so our adventure began!

How does a swimrun differ from the swimming & running biathlons on Oahu?

It is different because it isn’t one discipline and then you move on to the next. You are constantly going back and forth between the two disciplines. For example, you start off running, you the get into the water and swim to another island, run a portion of that island, get back in and swim to another island and you do this until the finish.

Did you need any special gear?

Yes! There are numerous mandatory pieces of equipment, and they conduct a gear check when you pick up your registration packet. You are not allowed to race without the following

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items: 1 first aid pressure bandage, pre-packed & waterproof; 2 wetsuits, 1 per person, suitable for water temperature of 10 degrees Celsius; 1 compass/watch compass; and 2 whistles, 1 per person. We picked up the first aid pressure bandage when we got to Sweden. The compass was on our Garmin watches and the whistles were actually attached to our wetsuits. As for the wetsuits we couldn’t get them on Oahu, we had to order from Sweden! It is a wetsuit designed specifically for swimrun events, one which allows the butt to be more flexible to make it more comfortable for running. Ours were knee length with attachable sleeves. A couple of other things that we needed were shoes that could drain well because you are swimming with your shoes on! We choose to use Salomon shoes, which worked really well. Also, it is a requirement to stay within a certain distance of your team mate at all times or you get disqualified. Because of this most teams opt to tether themselves together in some way. We bought a special belt that went around our waist from the same store in Sweden in which we got our wetsuits, It has clips on both belts for a somewhat springy tether that went between the two of us. You are also allowed to use a swim buoy and paddles if you want. I choose to use the buoy and my partner used both the paddles and buoy.

ANY equipment you raced with you had to carry with you the entire time. If you started with something and dropped it along the course, you would be disqualified.

What was the hardest part of the race?

The cold water! It was just something I didn’t feel like I could prepare for in Hawaii. Sitting in an ice bath of water just isn’t the same as submerging your body and face and swimming in freezing cold water. I felt like no matter how long or short the swim, for about the first half mile of each run directly after getting out of the water my feet were numb!

What did you enjoy the most?

I love the team aspect of it! This is a team race, period. You aren’t allowed to race alone. You are literally only as good as you or your team mates weakest moment. It was an amazing experience to do this alongside my best friend and experience such a fun race with her. Also, Uto was incredibly beautiful and to be able to race there was amazing!

How did it compare to endurance swimming and/ running events in Hawaii?

To some extent – it didn’t. Like I mentioned earlier the cold water is one thing that just doesn’t compare. Also, there are not a lot of areas you can go directly from tough trails directly into

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water to swim on Oahu, which made it a challenge too. I trained a lot at Koolina, where we’d swim the lagoon and then run but it didn’t mimic the trail aspect of ÖTILLÖ Uto. Most people say that to do a full swimrun event like the one we did in Uto you have to be able to do a full Ironman, so it compares to events like that. The individual sports compared to local trail running events on island and the swim was open water (however the water tasted better if accidentally swallowed in my opinion, less salty!) so that compared but once you combine the two I didn’t feel like it really compared to anything.

Did you see any fish?

No, not at all…. Not that I remember anyways!

What would you say to someone interested in doing a swimrun?

Choose your team mate wisely. You depend on this person and it needs to be someone you can race with when it sucks. And someone who will have your back, no matter the outcome.

Finally, have to ask - would you sign up for another swimrun type of event?

Absolutely! We intend on signing up again in the next couple years. It is also slowly starting to come to the US so more options are becoming available!

Katie O’Neil and her boyfriend Dave flew out to Stockholm for the start of a summer vacation in Europe and Russia. First stop was the Swimrun event on June 10th. Katie is better known for her running accolades on Oahu, but is not shy of the water either and has completed the Waikiki Rough Water. Katie moves to San Francisco this summer but we’re hoping she’ll be back in Hawaii some time soon again for a visit!

Which event did you take part in?

Dave and I competed in the Stockholm Swimrun, which is 23k of running and 4.1k of swimming near Stockholm University.

Apparently swimruns are very popular in Scandinavia.

How did you hear about swim-run events and why did you decide to sign up?

I had read long ago about the ÖTILLÖ, which is a very famous swimrun held yearly in Sweden. It is famous there similar to how the Kona Ironman is in Hawaii, and requires early entry and a qualifying swimrun at a different event.

How does a swimrun differ from the swimming & running biathlons on Oahu?

In the swimrun we had 11 transitions, while in a biathlon the swimming is all in one chunk, followed by the running. Our first run was 1.2k, followed by a 1.5k swim, then a 5k run, and a 600m swim, etc. etc. Also different is that in a swimrun, teams compete together, and the two team members cannot be further than 10m apart at any time. Most teams use an elastic cord tied around the waist to make sure that the partners stick together. There’s more strategy involved that we didn’t take advantage of, but often times the stronger swimmer can use the cord to pull the weaker swimmer, and then the partners run very close to each other and shorten the cord for the running parts.

Did you need any special gear?

“Need” is an interesting word. If you google swimrun (we did most of our research on the Stockholm Wolff-wear website, a local sport store) you will see a lot of gear. Most teams have the rope, as well as a pouch for gels. A special swimrun wetsuit is required, which covers the shoulders and zips in the front and the back. We rented these from the Wolff store. We also bought

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some pull buoys which we used for the swimming parts so that we didn’t have to use our legs as much (swimming in shoes is hard!). We also bought some neoprene headbands to wear in the cold water but ended up not using them. Many teams also had hand-held swimming paddles, but we’re not that advanced I guess.

What was the hardest part of the race?

The hardest part was probably the first swim. The water was only about 13-14C, which is around 54F. Neither Dave nor I had EVER swum in water that cold, and he had trouble breathing in the cold water (also his wetsuit was too small). This was the longest swim (1500m) and was also the first swim so many other teams were around. We had to regroup and our rope became tangled. It was a bit scary as the water was so icy, and I was treading water trying to help Dave and I remember thinking, “this must be what the Titanic survivors felt like”.

During the last swim the water dropped to 11C, and I started to feel numb and shaky - that part was scary. But there were many safety boats and Dave was able to help me out of the water.

What did you enjoy the most?

I LOVED the scenery! It was so pretty! I think most of the competitors who are doing swimruns are former swimmers, and after our first rough swim we were a bit behind. Without too much trouble we were able to run a moderate pace and pass many other teams, which felt nice. Also, the running was never TOO fast because of the terrain, the tethered-togetherness, and the distance of the race, so I felt like I was on 11 small runs through beautiful Swedish forest. I’m not sure that Dave would say the same though... I also enjoyed having a partner - we had a fun time pushing (pulling?) each other, and I was able to encourage Dave when he felt tired. It was fun for me on the running part - near the end I was pulling really hard on the rope to give Dave an extra “boost” as we rounded the bends. I also loved the Swedish cheers - “heja!” (sounds like ‘heyaaah!’)

How did it compare to endurance swimming and/ running events in Hawaii?

WAY colder. That was the biggest shocker to me. Also a bit more “niche” - I think the amount of equipment needed scares away some of the potential participants. It also took a long time - we finished 66th total (out of 350 ish) and were 3hrs 43.

We talked to some other competitors, though, and similar to Hawaii races everyone was very encouraging, and many teams were completing their first one. One guy had even run his first marathon, the Stockholm marathon 6 days prior, which seemed to me like something many of my Hawaii running friends would do.

Did you see any fish? Ha. No, way too murky!

What would you say to someone interested in doing a swimrun?

Do it! But make sure you get your partner on board...We were nervous but decided to “wing it” and had a lot of fun!

Finally, have to ask - would you sign up for another swimrun type of event?

Yes! But maybe not the ÖTILLÖ. I was so scared for the cold water, but it wasn’t too bad in the end!

Thanks to Jessica and Katie for sharing their swimrun race experiences with us! Feeling inspired? For more information go to www.otilloswimrun.com and www.stockholmswimrun.com

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August 19 Through December 10 Cycling Contributes to Runnning By: Building Strength

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Mid-Pacific Road Runners Club An Adventure Run: a tale of what not to do

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

Bill Cunnigham

IMAGE BY

MPRRC / Yuko Lin Nakai

9:00 p.m., July 7, 1979. For the first time in my life I had no solution.... no way to extricate or save myself. The only options left seemed to be dying either from exposure or blindly plummeting into a vent or pit. No, this was not a safe and sane MPRRC run. This was an ill-prepared solo adventure run from which, hopefully, we can all learn.

I had flown to Hawaii Island to run the Hilo Marathon, taking 5 of my 6 children with me.

Afterwards we spent a week camping in Volcanoes National Park. Each day I would notice the broad shield of Mauna Loa Volcano, the most massive mountain in the world from base beneath the sea to the summit. It was like a magnet. I had to run that thing, from the end of the road at 6000 ft. to the summit at over 13,000, and back again, 36 miles.... in one day. I had heard of this being done before by at least one runner, but not one over 45 as I was. I wanted to be the guy!

First lesson: Newer runners are not indestructible! I had been distance running for less than three years. My times had improved so much over that period, and just flush from the Hilo Marathon, I thought I could do anything. I think a number of us go through that exciting time in our earlier running years when with our progress we feel indestructible.

Second lesson: If it’s risky, don’t do it alone. (Even if it’s difficult finding someone equally crazy.)

Third lesson: Let someone who is in a position to help know what you are doing. I completely failed to notify Park personnel what I was planning, and my kids were in a remote campground, none of them drivers.

The night before, my kids were kind of worried. I left at first light, before they had awakened. But my youngest daughter had left a note where I would see it, which ended: “Stay alive Dad. If you die we will cry.”

Fourth lesson: Conditions may be different from what you expect. All through the week we had had sunny weather, and Mauna Loa was clearly visible. As a runner, I figured the biggest threat would be dehydration, so I brought plenty to drink. I had a light sweater.

Running 36 miles, mostly at high altitude, I couldn’t carry much more weight than that.

Through the early part of the run, up the side of the mountain toward the ridgeline, things were fine. The tree line was soon passed and the rest was endless lava rock, punctuated by fractures, vents, pits, and all manner of shapes and forms. The trail is marked only by “cairns”, piles of rock at intervals so hikers know which way to go. One beautiful sight was a rainbow arching across the clear sky ahead of me. Little did I know what it portended, tiny rain droplets forming up above, and before long the mountain was completely enshrouded in cloud, with a fine, biting, wind-driven rain.

After reaching the ridgeline, the longer and toughest part of the run was still ahead. Mauna Loa’s ridge ascends only very gradually, with most of the many miles to the summit crater still to come. By this time the atmosphere and oxygen content had grown thinner, so that nausea forced me from a run to a fast walk, as best as I could manage over the rough lava formations. Meanwhile I had become soaked and chilled from the steady rain.

It was cold enough (even in July) that there were shaded patches of snow.

Fifth lesson: Keep to schedule. I had told my kids that at noon, wherever I was, I would start back. One problem in ascending Mauna Loa’s ridgeline is that you can never see where the summit is. It is not a peak, but a crater. I kept telling myself, “I’ve come so far, maybe just a little more, a little more, and I’ll be there.” Unfortunately, that was my undoing.

Finally at 3:00 p.m., I reached the crater. I was now above the clouds and rain, and into glorious sunlight. As cold and wet and tired as I was, I simply had to soak in the warm sunshine for a little while and enjoy the spectacular steaming crater.

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At 3:30 I began my descent, and being able to run now since it was downhill and easier, I figured I could make up for lost time. I was soon back into clouds and the biting soaking rain (and realizing that while I had prepared for dehydration, no waterproof clothing was the problem!). By about 6:30 I had left the long ridgeline, and realized that with another

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4000 ft. descent ahead to the trailhead, the remaining light might not be enough. As fear edged me into a sprint, it is still a wonder to me how I avoided stumbling amid all the jagged lava terrain. It was as if radar was guiding every footstrike, as I could barely see anymore in the deepening darkness.

Finally, in total darkness, I could no longer see the next cairn (the only marker for the trail). There was no ambient light from the sky, still blanketed with clouds and their continuing rain.

And in all directions, the unyielding dark lava rock. Total, total blackness. With the numerous and now invisible cracks and vents and pits, it was suicidal to keep searching for the next cairn, and my objective became just to find my way back to the previous one, so that a hiker or searcher the next day might find me, in whatever state.

Fortunately, I did find that cairn, and just dropped in utter fatigue, leaning against that wonderful pile of rocks. But my whole body was shaking, how much from being soaking wet and cold (with temperature not much above freezing), and how much from panic, I don’t know. I realized that remaining as I was I could expire overnight from exposure, but trying to find my way in the blackness in that environment was saturated with hazards. I had absolutely no answers. But my greatest anxiety was for my children. What were they going through right now?

Their Dad, who had promised to be back before dark, was not back. And, I feared, might not ever be back. We had plane reservations to fly back home the next day. My concern about

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my own life was now becoming secondary to my kids...what happens to them?? I still had my little daughter’s note in my pocket. But I was now helpless.

As I lay against the cairn, facing heavenward toward the east, toward my children, a very dim light became visible in the sky... and brighter...and brighter! It was the glorious full moon, as if melting through the clouds that had covered the mountain almost all day. The moon! The moon! I had given no thought to the moon. But there it was, and as it lit up my perilous world, being to the east it silhouetted the next cairn down below me, and then the next cairn, and on and on to the tree line and then the trailhead and my car.

When I got back to my children they were all still awake and so relieved. My innards were so traumatized that I could barely hold down any food or even sleep. But I was alive and with my kids. The next day we flew back to Honolulu and thence to Kaneohe. And that evening, after dark, the moon was still full, and I put a chair out in my yard and just sat for hours, drinking in the beauty of the moon, with thanksgiving toward it and the hands that move all our great universe.

I once was lost, but now am found; Was blind, but now I see.

Cliff Rigsbee

More info on: www.tinmanhawaii.com

Online registration on:

Active.com To VOLUNTEER or for more information call: (808) 596 0588 or email: tinman@bikeshophawaii.com

SUNDAY JULY 23 Kapiolani Park Honolulu

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2017 race

1

race

2

race

3

Diamond Head Keiki Run AUG 6 - SUNDAY @ 8am

same day as Boca Hawaii 15k Norman Tamanaha Run

@ Kapiolani Park Honolulu Keiki Run OCT 22 - SUNDAY @ 8:30am same day as HMSA 30K Run

@ Kapiolani Park Hawaii Keiki Run NOV 12 - SUNDAY @ 8:30am

same day as the Running Room Val Nolasco 1/2 Marathon

@ Kapiolani Park Registration Rates -by early registration deadline: one event $25 / series $60 -by regular registration deadline: one event $35 / series $75 -on race day: one event $40 entry deadlines:

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RACE 1 (same day as Boca Hawaii 15k)

7/16

8/5

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10/2

10/21

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10/23

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7/16

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Event waiver: By signing this form I release 808 Race LLC. Mid Pacific Road Runners Club, Boca Hawaii and staff and sponsors from claims or liabilities arising out of my participation in this event including per- and post- race activities. I give permission for free use of my name, voice, or photo in any broadcast, telecast advertisement or promotion of 808 Race LLC, Mid Pacific Road Runners Club or Boca Hawaii LLC. Please be aware that there are no refunds or transfers of entries allowed for any reasons including acts of nature such as severe weather or any circumstance not under our control which we feel may cause participants to be in danger.

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My 3 Favorites workout and racing snacks

Mariane is in this issue sharing news from Lanikai Juice Run Club

TEXT BY

Mariane Uehara, Master Certified Health Coach

IMAGE BY

Mercia Starominski and Lanikai Juice

When I raced my first ironman back in 2008, experienced ironman athletes advised me to use gels because they are an easy and quick way to replenish my calories. One gel before the swim, then one gel every thirty minutes on the bike, then the same thing during the run. It took me around between almost 11 hours to cross the finish line, so Let’s calculate how many gels I took…one before my 1 hour swim, 11 during my almost 6 hours ride, and 7 more gels during my marathon. A total of 19-20 gels. Thank goodness they make them in different flavors.

I completed that crazy race with a huge smile on my face and lots of tears. It was truly one of the most memorable days for me as an athlete (I didn’t even call myself an athlete back then). Since it was also my first marathon. But I also remembered how much I hated gels after that race, they worked fine for the race, but after that I couldn’t even look at them. From that day on gels were out of my life for good! But spending all day swimming, biking and running had now become a major part of my life! So I needed new ideas to fuel my body during long training days and races.

The number one replacement I currently use, actually the only item I use when I am racing, is gummies! You know the little bag that kids love? Yes those delicious treats! I fill my bike bag with them and slowly chew on them during the whole bike ride. And during the run I carry a bag with me. I choose the organic ones because they don’t have any artificial colors or flavors, or artificial sweetener. If I am going to eat a bunch of these sugary treats then they better be “healthier” than just the junky candies.

My second favorite snack is something that is very popular in Brasil - dried bananas. They are full of potassium and natural sugar. The perfect snack when you are sweating! But they were not so easy to find until 2010, when a good friend and former pro triathlete brought the idea to the world and founded his company Barnana. He made this perfect Brazilian snack, even better, spicing this delicious chewy bananas with peanut butter, coconut, apple and cinnamon, and dark chocolate flavors. They are so good, and organic.

I learned about this third and simple snack with another friend, a Japanese owner of a triathlon bike company. One day when we were traveling together for a race, I saw him making little rice balls, sprinkling them with salt and carefully wrapping them in plastic wrap, in a very Japanese minimalist style. He told me,“That’s my secret weapon to go fast!”. My half Japanese side loves white rice, and my athlete soul loves to go fast! Great match.

Nutrition during endurance training and racing events are a huge part of the game. If you want to be successful with your long workouts and racing, you want to practice your snacks and find out what works for you. All the snacks I mentioned are simple carbs, the best options for endurance workouts. But of course the nutrition before and after your races and training is just as important as your snacks during, and they should be just simple carbs. Maybe that is going to be my next topic for my future article…

18 | HAWAIISPORTMAG.COM

Enjoy your snacks!

REBECCA

TIM

AMANDA

SHANNON

SEUNG

ROSS

JUSTIN

MOTOKI

ANDIE

MARISSA

APRIL

MARCO

KOURTNEY

BEN

CAT

MATTHEW

GRISELDA

CHERYL

GIAN

DOREEN

KELLY

JEN

DEVON

THAISA

JACO

EXCELLENCE IN MOTION

MIWA

HONOLULU | WAIKELE | MILILANI 19 | HAWAIISPORTMAG.COM

The Local Route The Magic of Aid Stations

The Local Route is back with a story on Aid Stations...we are all looking for them...mile after mile...

TEXT BY

IMAGE BY

Glen Marumoto

These days, you see them at every race. Sometimes little tables, manned by a couple people, handing out little cups of water. At bigger venues, like the Honolulu Marathon, a long line, nearly a 100 yards or more, of volunteers hand out cups of water, electrolytes, and nutrition gels. These places seem to appear out of nowhere in the wee hours of the morning, then just as magically as they appear, they disappear when the last runner comes through leaving little trace of their existence. Ever wonder how this happens? The Local Route has and found there are as many different forms as there are races.

First a little history. Aid stations are a fairly recent addition to races. The first time I remember seeing an aid station was watching the 1972 Olympics marathon event on TV. The runners would scoop up big plastic bottles labeled with their names from tables along the route.

During that race, one runner took a bottle from a spectator, which made the commentators speculate if it was legal. And 10 years later at the 1982 Boston Marathon, the famed “duel in the sun” between Dick Beardsley and Alberto Salazar, all the runners relied on water cups given to them by spectators! Sometime after this, aid stations became a staple of distance races and then other races as well. Today, the thought of doing even a 5K without some kind of aid station conjures up liability thoughts in most race directors.

Norm Duesterhoeft – Mainly Marathons: Norm is the nutrition provider for the Mainly Marathons series of races. Mainly Marathons puts on race series lasting from 5 to 9 days in as many states. The courses are set up in city and state parks. Each course is comprised of a series of Norm Duesterhoeft, John loops, ranging anywhere from 1.2 to 3 miles. One can run a 5k, 10k, half marathon, full maraTrahan and Freddy Halmes thon, or 50k by doing the appropriate number of loops. Yes, that means a full marathon can be around 18 to 20 loops! This race series caters primarily to runners who need to do a lot of races in a short amount of time, like 50 Staters, Marathon Maniacs, Half Fanatics, or 100 Marathon Club of North America.

Since the courses consist of a series of loops, only one super aid station is needed and where Norm does his magic. Norm is a retired Army Ordnance Officer. After retiring from the Army, Norm worked in the corporate world before finding his niche in the Mainly Marathon organization. Because the marathon sites change each day, Norm has to do a lot of planning. He says he “walks it backwards” when he plans. First, he has to know how many runners are running that day and what distance. Then, through experience, he figures out approximately how much each runner will consume in sandwiches, cookies, soda, candy, and other goodies. Yes, Norm provides those items as well as a specialty dish each day, which can be anything from fried rice to vegetarian chili. Then, when he gets the amount he goes shopping along the way, usually buying at Walmart, whose locations he figures into his calculations. Mainly Marathons uses a trailer equipped with a fully functioning kitchen to support its races and which Norm generally keeps stocked with about 2 days of supplies. Norm, because the runners are doing multiple races in successive days, works on feeding the muscles and provides enough so a runner doesn’t feel the need gorge themselves after each race.

20 | HAWAIISPORTMAG.COM

John Trahan – Treasure Coast Marathon: John is a retired program manager from General Dynamics’ Electric Boat Division. John’s last assignment was working on the submarines at the Pearl Harbor shipyard and where he joined the weekly Runner’s HI Ohana. After retirement, John moved to Stuart, FL, where he joined another running club, BC Running, organizers of the Marathon of the Treasure Coast. John is a lifelong runner, having run competitively in high school and college as well as being a race director for charity races in the Northeast. His claim to fame was running against and beating Alberto Salazar in high school. As a matter of fact, because Alberto Salazar did such physical damage to himself by running without water in the 1982 Boston Marathon, John developed a cup lid designed to fit over paper cups where you can drink on the run and not splash liquid over you.

Because of John’s experience, BC running made him the course director where he is in charge of the race’s aid stations. John plans an aid station every 2 miles until the half point, then every mile thereafter, which totals 18 aid stations for the full marathon course. Then, he maps out the aid station positions based on the mileage and availability of space. The aid station volunteers come from either from the charities which are supported by the race or from the area where the aid station is located, a neigh-

borhood activity. He also has to plan for and order the other aid station necessity, porta-potties! Not a glamorous thing to plan for, but a necessity, nonetheless. For planning, John uses a calculation of two 5oz cups per runner per aid station. Based on that, he orders cups, water, and electrolyte and stocks the stations on that number. However, as with all plans, it’s not an exact science so he often has to move supplies around during the race. Because the race supports local charities, many of the supplies are donated. For instance, the electrolyte is donated, but the volunteers used the term Gatorade (which it wasn’t) so he had complaints on the electrolyte drink not being Gatorade!

As the course director, John’s “day” starts the evening before around 10PM. He goes out and marks the course with chalk, signs, and cones. He also puts out the tables used by the aid stations. He has route team leaders come out around 4AM, a few hours before race start, who pick-up the water, cups, electrolyte, and gels. At the end of the race or when the last runner passes through, the process reverses until everything is brought back to the staging area. This is usually sometime mid-afternoon, so John has been on the job for nearly 18 hours!

Freddy Halmes – HURT 100: Freddy is well known to the ultra-marathoners on the island. A former restaurateur, he has been one of the mainstays in both the HURT 100 and Peacock trail races, directing aid stations at both venues. `Freddy likes to run trails and can be seen on most weekends somewhere in the mountains. His aid station philosophy is to provide to the

runners what he himself would like to see.

Freddy buys the food, drinks, and electrolytes he would crave if he were out doing that race.

He then prepares most of the food on the Thursday or Friday before the race. His restaurant experience serves him well as he procures quality supplies on the budget he has, and he can quickly prepare what he needs in record time. He then loads it all up and takes it to the aid station site. Unlike other races, there is always a ready and reliable pool of volunteers to man these ultra-marathon aid stations, since it’s a very tight knit community.

Freddy likens them to family.

So whether you are running a 5k or conquering the hills of Tantalus, remember that cup of water you are getting, while only costing a few cents, represents the time, planning, and effort of many people who you don’t see. So it goes without saying, be kind to all the volunteers who made the effort to get you that little cup of water. Until next time – Happy Running All!

21 | HAWAIISPORTMAG.COM

22 | HAWAIISPORTMAG.COM

23 | HAWAIISPORTMAG.COM @bocahawaii

brought to you by:

July 2

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

Time

Event

Location

Contact

Run

July 4

7:00 AM

Freedom 10k./5k.

Kailua High School

tba

Run

July 4

6:30 AM

Runway Run 5K.

MCBH Kaneohe

www.mccshawaii.com/races

Bike

July 8

7:00 AM

Zach's Ride

Wahiawa, Oahu

www.hbl.org

Swim

July 8

9:00 AM

JACO´s Chun´s to Waimea

Chun´s Reef

www.northshoreswimseries.com

Run

July 9

7:00 AM

Kailua Beach 4+Mile run

Kailua Beach Park

www.mprrc.com

Run

July 15

tba

ARMY 10 miler

Schofield Barracks

www.greatlifehawaii.com

Run

July 16

7:00 AM

Lanikai 8K.

Lanikai Boat Ramp

www.mprrc.com

Swim

July 22

9:00 AM

North Shore Soap Factory Laniakea to Puaena Point

Laniakea

www.northshoreswimseries.com

Run

July 22

7:00 AM

Camp Smith Grueler 5k.

Camp Smith

www.mccshawaii.com/races/

Run

July 22-23

7:00 AM

Hawaii Kai Ultra Run

Hawaii Kai, Oahu

HawaiiRunningProject@gmail.com

Tri

July 23

5:45 AM

Cliff Rigsbee Tinman Triathlon

Kapiolani Park

www.tinmanhawaii.com

Run

July 30

6:30 AM

Mango Days 5K. (NOTE: NEW DATE)

Ala Moana Beach Park

www.tropicaltriplecrown.com

Bike

July 30

TBD

Central Oahu Road Race

Wahiawa, Oahu

Cambioamentedeandaturo/Team Core

Run

August 5

8:30 AM

Honolulu Family Fun Run

Frank Fasi Civic Grouns

www.honolulufamily.com

Swim

August 5

9:00 AM

North Shore Challenge, Pipeline to Waimea, 2,3 miles

Pipeline

www.northshoreswimseries.com

Run

August 6

6:00 AM

BOCA Hawaii Tamanaha 15K. Race #1 + Keiki Run

Kapiolani Park

www.808racehawaii.com

Run

August 12

6:00 AM

Lea Lea Charity Run

Ala Moana Beach Park

tba

Bike

August 13

tba

Olomana Road Race

Kailua

tba

Run

August 19

tba

Hickam Halfmarathon

Hickam

www.greatlifehawaii.com

Swim

August 26

9:00 AM

Duke´s 1 mile ocean swim

Waikiki Beach

tba

Bike

August 27

5:45 AM

Dick Evans Memorial Road Race

Hawaii Kai, Oahu

outtaboundshawaii@gmail.com

Run

August 27

8:00 AM

Coconut Chase 8K.

Sand Island Recreation Area

www.tropicaltriplecrown.com

Run

Sept. 3

6:00 AM

Runner´s HI 20K. Race #2

Kalaeloa (Barbers Point)

www.808racehawaii.com

Swim

Sept. 9

8:00 AM

Aqua Sphere North Shore 5k. swim and relay

Sunset to Waimea

www.northshore5kswim.com

Run

Sept. 10

6:30 AM

Old Pali Road 4.4 miles

Old Pali Road

www.mprrc.com

Tri

Sept. 10

6:30 AM

Na Wahine Festival

Kapiolani Park

www.nawahinefestival.com

Run

Sept. 15

tba

Sunset Flight Line 5k.

Marine Corps Base Hawaii, Kaneohe

www.greatlifehawaii.com

Bike

Sept. 24

6:15 AM

Honolulu Century Ride

Kapiolani Park, Oahu

www.hbl.org

Run

October 1

5:30 AM

Marathon Readiness Series 25K. Race #3

Kailua Beach Park

www.808racehawaii.com

Bike

Oct. 7-8

9:00 AM

24 Hours of Hell in Paradise

Kualoa Ranch, Kaaawa, Oahu

www.mtbhawaii.com

Run

October 8

6:30 AM

Tantalus 10 miler

Makiki Hts. / Tantalus

www.mprrc.com

Run

October 21

tba

XTERRA Gunstock Halfmarathon

Gunstock Ranch, Laie

www.gunstockhalfmarathon.com

Run

October 22

5:00 AM

HMSA 30K. Race #4 + Keiki Run

Kapiolani Park

www.808racehawaii.com

Run

November 5

7:00 AM

Kailua Surfriders 5K./10k. and 1 mile walk

Kailua High School

www.friendsofkailuahigh.com

Run

November 12

5:30 AM

Running Room Val Nolasco 1/2 Marathon Race #5 + Keiki Run

Kapiolani Park

www.808racehawaii.com

Run

November 19

6:45 AM

Ka Iwi Coast Run, 4 miles

Sandy Beach to Hawaii Kai

www.kaiwicoastrun.org

Run

November 26

7:00 AM

Sylvia A. Martz 5k.

Kapiolani Park

www.mprrc.com

Run

December 3

9:00 AM

XTERRA World Championships

Kualoa Ranch, Kaaawa, Oahu

www.xterraplanet.com

Run

December 10

5:00 AM

Honolulu Marathon

Kapiolani Blvd.

www.honolulumarathon.org

Maui Events Run

July 15

7:30 AM

Iao Valley 10K.

Wailuku Municipal Parking Lot

www.virr.com

Triathlon

August 19

8:00 AM

XTERRA Fest Maui

Fleming Beach

www.xterraplanet.com

Run

Sept. 9

tba

Hana Relay

Kahului Airport

www.virr.com

Run

Sept. 16

7:00 AM

Run Forrest Run, 5k. and Front Street Mile

Bubba Gumps

Run

October 15

5:00 AM

Maui Marathon, halfmarathon, 10k. and 5k.

Kahului

www.mauimarathon.com

Run

October 28

tba

XTERRA Kapalua Trail Runs

Kapalua

www.xterraplanet.com

Triathlon

October 29

tba

XTERRA World Championship Off-Road Triathlon

Kapalua

www.xterramaui.com

Big Island Events Biathlon

July 15

8:30 AM

The Greg Cameron Firemen´s Fund Biathlon

Hapuna State Beach

Run

July 22

8:00 AM

Hauula 5k. Fun Run

Hauula

Bike

August 5

9:00 AM

SEA TO STARS

Waikoloa Village, Hawaii Island

www.hawaiicyclingclub.com/sea-to-stars.html

Run

August 19

tba

Volcano Rain Forest Runs

Volcano

www.volcanorainforestruns.com

Run

October 22

7:30 AM

Run for the Dry Forest

Puu´waawaa

www.pathhawaii.org

run

Sept. 3

tba

Kauai Marathon

Poipu

www.thekauaimarathon.com

run

Sept. 23

tba

Ka'u Coffee Trail Run

Kauai Events

EVENT or GROUP Missing?

Email us to be included: hawaiisportmag@gmail.com

www.okaukakou.org/trail-run-family-day

brought to you by:

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

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Hawaii Triathlon Center Worlds

HTC, Kailua

808-282-0560

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

IT&B Sunday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Sun.

8:00 AM

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

KCC - White Church

www.itbhawaii.com

Mon.

5:45 PM

Lanikai Juice Monday Run

Lanikai Juice in Kapolei

www.lanikaijuice.com

Mon.

5:30 PM

GNC Run Club and Hawaii Run Club, Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Kailua High School

www.longrunergy.com

Wed.

5:15 PM

Faerber´s Flyers

UH Track

www.hawaii.edu/run

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

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

Fri.

6:30 PM

Aloha Friday Night Fireworks Run

Fort DeRussy Beach Park (near volleyball courts)

www.hawaiirunningproject.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:15 PM

Kihei Aquatic Center

jim@runningshoepress.com

www.virr.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

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

Trail Running

Oahu Trail Running Club

Running

www.facebook.com/groups/OahuTrailRunClub

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

tri

Hawaii Triathlon Center

Youth and Adult Triathlon Training

www.hitricenter.com

Running on Oahu

Running on Maui

Running on Big Island

Training Groups

EVENT or GROUP Missing?

Email us to be included: hawaiisportmag@gmail.com25 | HAWAIISPORTMAG.COM

Wendi Clapp

Mary Beust

Clinic Stories TEXT BY IMAGE BY

Brian Clarke Brian Clarke & Erin Hickok

In this issue, Hawaii Sports Magazine has invited participants in Erin Hickok’s Oahu Running Company and Brian Clarke’s BC Endurance Trainings to describe the support they get while doing training programs. We also welcome newcomer, Ben Williams and the Hawaii Training Center to this series.

Wendi Clapp, Oahu Running Company. Making time to stay fit and healthy is challenging for me. Even when I use a race for motivation I still tend to slack during workouts, make excuses for skipping them, or get bored with them.

It’s difficult for me to prevent work and other commitments from interfering with training times. I’m grateful to my family and friends for supporting my fitness goals, but sometimes it takes more support to stay consistent in my day-to-day fitness preparations.

The Oahu Running Company gives me the tools, accountability, and resources I need to stay on track. My coach, Erin Hickok, keeps my workouts in line with the latest scientific research. Erin’s workouts are always informative, fun, creative, and effective, which keeps me from getting bored with my fitness routine.

Most importantly, Erin gives me the feedback I need to train hard but smart. I can count on her to help me recognize when I need to increase my effort or, alternately, to take extra time to recoup because I’m pushing too hard to meet my fitness goals.

During group training, my ORC friends never fail to encourage me on a tough day. We share new goals, network healthy food options, and provide a good laugh to help make it through our workouts. And having people to train with means I’m less likely to skip workouts.

I’m thankful for the wide range of support I get from being a part of the Oahu Running Company. I definitely get my money’s worth.

Mary Beust. BC Endurance. I have been with Brian Clarke’s Swim Training since 2013. I joined so I could enjoy the beautiful ocean playground that surrounds Oahu.

I soon found that committing to a clinic is a challenge when you are trying to balance life, work, and family. It can also be a financial challenge as the cost of the clinic, race fees, transportation, and swim gear can add up over time.

26 | HAWAIISPORTMAG.COM

Ben Williams Fortunately the swim training offered flexible rates depending on the number of sessions I attended, which made the cost a little more manageable. I was also able to get clinic-related discounts on running shoes which helped with the cost of cross-training.

I had friends in the training which helped me show up for practice. Once I was there, the coaches took over, providing fun workouts which was a major draw for me. On our longer Saturday swims, for instance, we explored Electric Beach on the West side and The Mokalua Islands on the Windward side.

The coaches, being talented and knowledgeable swimmers, made every workout an opportunity for improving our swim technique. As I practiced, I became faster and better able to survive our long open water excursions.

The best part of the BC Swim Training is our swimming Ohana, which has grown larger and friendlier every year. I look forward to jumping in the ocean with them. Those friendships, along with my improved mental and physical health have made the cost totally worth it!

Ben Williams. The Hawaii Triathlon Center. Ben Williams moved to Hawaii from Florida in 2009 to race the Kona Ironman. He made his first Kona start in 2011. After two successful Kona finishes Ben decided to make training and racing a fulltime occupation.

For the next two years training and racing professionally enabled him to travel and race all over the world. The highlight was a year on the Sunshine Coast in Australia. “It was, Ben says, “an incredible experience that laid the foundation for things to come” In 2013 Ben raced Honu as an elite for the first time. Since then he has organized the Hawaii Triathlon Center in Kailua. The Center is a bike shop and training group, with the mission of supporting and giving back to our local triathlon community.

The youth training program starts with 7-year-olds, and includes four annual youth races. The adult program spans all abilities and both genders, at all distances from the Haleiwa Sprint Triathlon to Ironman Kona.

The Hawaii Triathlon Center uses a “calculated” training method to measure and track improved performance. As program coach, Ben tailors workouts to each individual. He reserves a pool for weekly swim technique training with video feedback.

And he uses Compu-trainers to measure pedal power on the bike.

As a shop and training group Ben aims to work with other groups and teams. “There are so many valuable resources,” he says. “We encourage our athletes to get well-rounded information and experiences from multiple sources.”

Left Signal

Stop Signal

Right Signal RIDE ALOHA!

Know the hand signals and be predictable by signaling ahead of time.

Remember that bicycles are considered vehicles, just like cars.

Helmets are required for ages 16 and under but are recommended for all.

Ride with the flow of traffic.

Be courteous by riding single-file.

Be aware of your surroundings by removing headphones.

Use designated bike racks and a heavy-duty lock to secure your bicycle frame.

If a bike lane is available, use it. Make sure to ride in the direction of the arrows.

The Bus is equipped with front racks to accommodate your bike.

Follow traffic rules including lights and stop signs.

Notify pedestrians audibly (or by bell) before passing them slowly on the left.

Sidewalk riding is okay in residential areas but travel slowly and cautiously.

Yield to pedestrians.

Always yield to pedestrians and slower-moving traffic.

Sidewalk riding is illegal in business districts, like Waikiki and downtown Honolulu.

BICYCLE BASICS

Bicycling in the Aloha State is a great way to get around, exercise, and have fun! To stay safe, you need to know and practice the rules of the road. A bicycle is a vehicle. When you take to the streets, you need to follow the laws and ride with due caution. Take the time to educate yourself. With a little preparation, there’s a lot of fun riding out there!

Mahalo from the Hawaii Bicycling League

When riding on wide lanes with room, stay as far to the right as is practicable.

Bicycles may take the full lane of traffic if avoiding hazards, turning left, or if a lane is too narrow for a car and bicycle to safely ride side by side.

Avoid the door zone by riding at least one arm’s length away from parked cars.

QUICK RESOURCES!

Emergency: 911 Report A Dangerous Driver: 911 (license #, car color/model, time, location) Hawaii Bicycling League: 808-735-5756 or HBL.org Complete List of Bike Laws: HBL.org/bikelaws The Bus: 808-848-5555 or DaBus App or THEBUS.org Report Potholes & Road Hazards: 808-768-7777 or Honolulu 311 App Report State Highway (e.g. Kalanianaole Hwy) Hazards: 808-485-6200

You must use a front white When walking or bicycling at night, light and at least a red rear be extra visible with bright clothing, 27 | HAWAIISPORTMAG.COM reflector after dark. reflective gear and lights.

Biki is Here!

Biki, Honolulu’s new bikeshare program, launched June 28, with 1,000 bikes at a network of 100 Biki stops conveniently placed from Chinatown to Diamond Head.

Now you can check out a bike at a Biki stop, ride to your destination, and drop it off at another Biki Stop. A simple new way to get around!

Designed for all riders in mind -- from avid bikers, to working professionals, as well as visitors wanting to explore Honolulu -- Biki is an easy, healthy and quick alternative to driving and parking. Recognizing that not everyone will use Biki the same way, there are four affordable fare options to select from:

TEXT BY

Biki

IMAGE BY

Biki

$15 for a month of unlimited 30-minute rides $25 for a month of unlimited 60-minute rides $20 Free Spirit Pass loaded with 300 minutes to use as you wish, that never expire $3.50 for a single ride (30 minutes of use) Visit gobiki.org for more information and to sign up. And, download the free Biki App at the App Store or Google Play for maps, real time Biki Stop status, to sign up, get ride codes, and more.

Biki was brought to urban Honolulu by Bikeshare Hawaii, a nonprofit, public-private partnership. Over the years, Bikeshare Hawaii has been working with stakeholders and the community to develop and design a bikeshare program that meets the needs of Honolulu.

Free bicycling workshops Free Biki Bicycling Workshops are available throughout July. In partnership with Hawaii Bicycling League (HBL), these two-hour workshops are designed to help participants become familiar with Honolulu’s bicycling rules, learn about good bike etiquette, and get a chance to try out a Biki bike to become acclimated with riding around on Honolulu’s streets. With a participant cap of ten participants, workshop reservations are on a first-come, first-served basis – space is limited! Those that sign up after the first 10 will be notified and placed on a waitlist. Registration is easy and free, and can be done at HBL.org/BikiBasics. Participants must be at least 16 years old.

Meanwhile, Biki is hosting a series of how-to Biki sessions in the Biki network. Almost every day in July, Biki staff will visit a new neighborhood during these 3-hour sessions, to help people interested in checking out bikes for the first time. To find out where these neighborhood sessions will be, follow @gobikihi or @hblridealoha on Facebook.

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we’re open

& WAITING FOR YOU

NEW LOCATION

WAIPIO PARKING NEXT TO COSTCO

friendly service & awesome running, swimming, and triathlon gear, now in 2 locations:

AIEIA • 98-390 KAMEHAMEHA HWY

808 488-6588

WAIPIO • 94-1235 KA UKA BLVD

808 600-5885

LOCALLY OWNED & OPERATED

WWW.RUNNERSHI.NET •

29 | HAWAIISPORTMAG.COM @RUNNERS_HI

Oahu Bike Map

Say Hello to the First Edition of the Oahu Bike Map! A big part of safe riding is proper route selection! This map includes key to identify everything from bike paths, to bike lanes, to shared lanes. Some roads don’t have bike facilities, but are still a necessary connection. We have ranked them from low stress to high stress to give you an idea ahead of time. We’ve turned to over 50 cyclists from all around the island to determine these routes. But keep in mind that route comfort is inherently subjective to the rider. The most important point is for you to know your own comfort level and choose the best route for you!

How to get one:

TEXT BY

Travis Counsell

IMAGE BY

Hawaii Bicycling League

Hawaii Bicycling League can be found at www.hbl.org

First option - Become a HBL member! All new and renewing primary members will receive the Oahu Bike Map in their membership packets. So join or renew today!

Second option - Ride over to your favorite local bike shop and purchase one! Bike maps are available at Bikeadelic, Bikefactory Honolulu, Bikefactory Waipio, Ebikes Hawaii, Eki Cyclery, Island Triathlon & Bike, McCully Bicycle, The Bike Shop Aiea, The Bike Shop Honolulu, and The Bike Shop Kailua.

Always improving: This is the first edition. As more bike facilities are built, new routes are suggested, or other changes are needed, we’ll print a new edition. We welcome constructive feedback. Please send comments to bicycle@hbl.org To see a digital copy of the map, visit www.hbl.org/oahubikemap

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Zach´s Ride 2017

The 2017 Zachary Manago’s Ride in Paradise is on July 8th. Join HBL and the Manago Family for a day of riding to honor Zachary Manago and his dream to make Hawaii more bicycle friendly.

Zachary Manago, a promising HPU student, baseball player, and avid cyclist was killed in December 2010 while on a ride around O´ahu. He was riding on the road shoulder with proper equipment and lights when he was struck by a hit and run driver. Zach was passionate about safer bicycling facilities and wanted to make Hawaii safe so more people could bike. We ride in his honor.

TEXT BY

Travis Counsell

IMAGE BY

HBL

The Zachary Manago’s Ride in Paradise was founded in his memory, with the mission to spread safety awareness and education across the island while bringing the community together.

The ride has 66, 35, and 11 mile options. The longest option travels from Wahiawa (the site of Zach’s crash) around Kanea Point, down the west coast, and ultimately finishing in Kaka’ako. The 35 mile option joins at Pokai Bay, and the 11 mile joins at Neil Blaisdell Park. Since this is a one-way ride, there are bus options from Kaka’ako to Wahiawa and Pokai Bay. The route will have aid stations along the way and a celebration meal at the finish in Kaka’ako.

The ride is free, but we’re encouraging fundraising and donations for the Zach’s Fund. This fund supports the Zachary Manago’s Ride in Paradise, plus helps make other bicycle safety and awareness programs possible. These programs include the Walk-Bike-Drive presentations, Light Up the Night events, and more.

Plus, for those who donate or raise $250 or more, we’re offering a limited edition Zach’s Ride jersey! With graphics designed by Kawika Samson and printed by Primal.

To register, donate, or start fundraising, visit hbl.org/zachsride From all of us at HBL, we look forward to seeing you all on July 8th!

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Race on an active volcano in

Hawai‘i

Pric Incr es eas e Aug 1st

August 19, 2017 Half Marathon • 10K • 5K & Zero Mile Event Event informa�on and registra�on at VolcanoRainForestRuns.com

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Bike to the Train

Join HBL at the 3rd annual Bike to the Train on July 22nd, from 9am to 3pm.

Part of the Aloha Fun Ride series, we’re inviting the whole family out for a bike ride (multiple distance options) and a train ride! Two rides in one day!

TEXT BY

Travis Counsell

Not only is this a great day of biking, but it’s a fun day to learn the history of trains on Oahu! Come ride the only active historic railway on Oahu!

IMAGE BY

Hawaii Bicycling League

Tickets are available for Adults and Youth, with member and non-member prices. Tickets include the bike ride, lunch, secure bike parking while on the train, the train ride, dessert, and unlimited fun!

Hawaii Bicycling League can be found at www.hbl.org

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There will be three official bicycle ride distance options. Two of the rides will start from Asing Park in Ewa and a third will ride from Neal Blaisdell Park in Aiea. We’ll all meet at the Hawaiian Railway Society trainyard at the end of Renton Rd, where we’ll have lunch before boarding the train! We’ll take the train out past Ko’olina to Kahe Point. We’ll have a quick stop for dessert before heading back to the trainyard. Once back, we’ll return by bike to our starting locations!

Visit hbl.org/biketothetrain to learn more and purchase tickets.

2017 DUKE’S WAIKIKI OCEAN MILE SWIM Celebrate the Life & Legacy of Duke Kahanamoku

Checks payable to: DUKE’S OCEANFEST Mail entry fee and application to: Timeline ONLINE APPLICATION P.O. Box 25566 Honolulu, HI 96825

DATE & TIME: Saturday, August 26th, 9:00 AM Start.

Check-in between 7:00 AM and 8:30 AM. WHERE: Duke’s Canoe Club on Waikiki Beach.

COURSE: Triangular course. Swim out the channel, around two outside buoys, and return to the beach.

Length – approximately 1 mile.

AWARDS: Commemorative Awards will be given to First Place in each age group and Gift Certificates presented to 1st, 2nd, and 3rd place finishers in each age group. All finishers will receive refreshments and 2017 Duke’s Ocean Mile Swim shirt. Awards ceremony at Duke’s Waikiki following the race.

TIMING: All entrants will be supplied with an ankle band with a timing chip, provided by Timeline.

AGE GROUPS: Men and Women: 9 and Under, 10-12, 13-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 and Over.

FOR MORE INFORMATION: Brent Imonen – Event Director Email: brent@dukesoceanfest.com View your registration at: TimelineHawaii.com Online Entry: www.Active.com Online mail in applications: www.dukesoceanfest.com

ENTRY FEE/DEADLINE: $40 PER SWIMMER, postmarked USPS by August 21, 2017. Online entry by August 25, 2017 at Active.com. Late entries and beach entries will be accepted for $50 per swimmer.

COMPETITOR LAST NAME

COMPETITOR FIRST NAME

MAILING ADDRESS

CITY

E-MAIL

BIRTH DATE

/

Entry Fee @ $40 Late Entry Fee @ $50 Total Amount Enclosed Release, waiver of Liability, Assumption of Risk I, the undersigned participant, intending to be legally bound, hereby certify that I am physically fit and have not been otherwise informed by a physician. I acknowledge that I am aware of all the risks inherent in open-ocean water swimming, including possible permanent injury, disability or death, and agree to assume all these risks.

PHONE

STATE

/

ZIP

MALE FEMALE AGE ON RACE DAY

CIRCLE ONE

As a condition of my participation in this open water swim event, I hereby wave any and all rights for Injury, Loss or Damages, including all claims for Injury, Loss or Damages caused by negligence, active or passive, of the following: Outrigger Duke Kahanamoku Foundation, ODKF Support Inc, Duke’s Waikiki Partnership LLC, Aloha Surf Lifesaving, Hawaii Tourism Association, City and County of Honolulu, State of Hawaii, all Duke’s OceanFest sponsors as well as members, administrators, officials and officers of above mentioned parties.

SIGNATURE / GUARDIAN

DATE

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100th.

Rock´n´Roll TEXT BY

IMAGE BY

Rock ‘n’ Roll Marathon Series

Rock ‘n’ Roll Marathon Series

Right before deadline we received this press-release from the “Rock´n´Roll” series, and we thought this was an amazing story and wanted to congratulate Kamika Smith on his accomplishment!

Century Club: Kamika Smith Ready for His 100th Rock ‘n’ Roll Race Even among long-distance runners, who are known to dance to the beat of a different drummer, Kamika Smith is distinct.

He’s a member of the 50 states marathon club. He ran seven half marathons on seven continents in 11 days. (It would have seven halves on seven continents in seven days were it not for foul weather in Antarctica.)

He lives on the breathtakingly beautiful island of Kauai yet confesses that he loves the cold.

“Maybe I can enjoy it because I know I’m coming back to the warmth of Hawaii,” said the 55-year-old Smith.

Hence, he has trekked to Antarctica twice for half marathons.

He has run 111 marathons with a 3:48 PR. Come Sunday, at the Alaska Airlines Rock ‘n’ Roll Seattle Half Marathon, Smith will knock off his 155th 13.1-miler. He’ll also become the latest member of the Rock ‘n’ Roll Marathon Series’ century club, running his 100th Rock ‘n’ Roll Marathon Series event.

Asked his marital status, Smith said he’s single, jokingly adding, “That’s why I get to do all this.”

Smith ran his first half marathon his senior year at Seattle University on Mercer Island. It was his first road race of any kind, skipping the typical 5K to 10K to half build up. Plus, it was a hilly layout.

“I didn’t know any better,” he said. “I was out there doing the run and having fun.”

Doing the run and having fun would serve as a nice slogan for Smith’s current running status. His first Rock ‘n’ Roll event came at San Diego in 2001.

“Just hearing there were rock ‘n’ roll bands every few miles, I figured that would keep me motivated,” he said. As for why he got hooked on the Rock ‘n’ Roll brand, Smith added, “The bands. The blind is really cool. And all the different locations. Since I was on my 50-state trek, it made sense to do all the states they were in.”

While the bands, the medals bling and race buzz all serve as attractions, the real magnet that draws Smith to Rock ‘n’ Roll races like moths to light are the people.

“It’s the friendships you make,” said Smith, whose family is in its third generation of operating river tours and luaus in Hawaii. “You have like-minded people doing Rock ‘n’ Roll races, enjoying the camaraderie.”

The Rock ‘n’ Roll regulars call themselves the Rock ‘n’ Roll Gypsies. There’s even a Gypsies subset dubbed the Black Sheep, who’ll do crazy stuff like run the 5K on race morning, then jump in the corral and take off on the half marathon.

In 2013, Smith and more than 20 of the Gypsies ran the Rock ‘n’ Roll San Antonio Half Marathon in the morning, jumped on a plane and ran the Rock ‘n’ Roll Las Vegas half on the Strip at night.

SA2LV the trip was called.

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“We see our friends at the races,” he said. “We gather and say, ‘OK, here we are.’”

There’s another reason Smith runs.

“Most of my family’s pretty big,” he said. “I wanted to break that cycle. Get out and exercise and not be heavy. I wanted to do something so I wouldn’t get ‘Hawaiian’ (as in heavy). Poi is a good thing but it packs on the pounds.

“I tell my friends, I run so I can eat.”

Full Event Details at www.NaWahineFestival.com Regular entry must be postmarked by September 1, 2017

2017

Na Wahine FESTIVAL Hawaii’s premier all-women’s multi-sport festival.

Sunday • September 10, 2017 • Kapiolani Park • 6:30 AM choose from one of

4

SPONSORS

exciting events:

:;9(<)

NEW

*3050* /6:70;(3

❏ SPRINT TRIATHLON ❏ SUPER SPRINT TRIATHLON ❏ WOMEN’S FESTIVAL 5K ❏ SUNRISE 3K RUN/WALK 500m swim/12 mi bike/5K run 250m swim/6 mi bike/1.5 mi run Boys & Girls ( Age 5-10 ) $85, Active Military ______ $75, Active Military ______ ______ $95, Individual ______ $85, Individual ______ $120, team ______ $110, team ______ $10, late entry ______ $10, late entry (after 6/1/17) (after 6/1/17) Add $30, Race Day entry _____ Add $30, Race Day entry _____ $15, USAT $15, USAT one-day license* ______ one-day license* ______ Lisc# ___________________ Lisc# ___________________ TOTAL FEE: ______________ TOTAL FEE: ______________

(U (MMPSPH[L VM /H^HP¶P 7HJPMPJ /LHS[O

• Enjoy a relaxing run/walk Women ( Age 11 and up ) around Kapiolani Park before $35 ______ the Na Wahine Festival and $10, late entry ______ enjoy coffee and bagels as (after 6/1/17) you watch the event.

Add $30, Race Day entry _____ • Everyone ages 3 and over welcome (children, men TOTAL FEE: ______________ and women) • Price includes a sunrise walk t-shirt, bagels and coffee $25 ______ TOTAL FEE:

______

ENTRY FEE incl. finisher shirt. Late entry not guaranteed finisher shirt.

The Women’s Fitness Experts

Honolulu Baking Company

RANDOM DRAWING

* Each Team member must either be

for a Road Bike for Women.

a USAT member or must purchase a one-day $15 license.

Must be present to win. Courtesy of Boca Hawaii.

NO REFUNDS • Make check payable to: NA WAHINE RACING LLC, 330 Cooke St., Honolulu, HI 96813 __________________________________________________________

_______________________________________ __________

INDIVIDUAL or RELAY TEAM CAPTAIN - Last Name

First Name

Age on 12/31/17

_________ Birthdate

__________________________________________________________

_______________________________________ ________

___________

Address

City

Zipcode

__________________________________________________________ Email (required for confirmation)

State

_______________________________________

S M L XL

T-Shirt Size (circle one) Women’s Cut *I hereby agree to sign the USA Triathlon waiver at packet pick-up. Try Fitness reserves the right to use any images, quotes or other material acquired from the Na Wahine Festival, for promotional purposes without notification or written consent from the participants.

Phone (Day)

_______________________________________________

_________

SIGNATURE* (Parent or guardian must sign if entrant is under 18 yrs old)

Date

___________________________________________________________

_______________________________________ _________

_________

RELAY MEMBER #2 - Last Name, First Name

SIGNATURE

Birthdate

USAT# _____________________________________________________

S M L XL

Age on 12/31/17

T-Shirt Size (circle one)

__________________________________________________________

_______________________________________ _________

_________

RELAY MEMBER #3 - Last Name, First Name

SIGNATURE

Birthdate

USAT# _____________________________________________________

S M L XL

DOWNLOAD APPLICATION at

www.NaWahineFestival.com

Age on 12/31/17

T-Shirt Size (circle one)

REGISTER ONLINE at

www.pseresults.com

37 | HAWAIISPORTMAG.COM

HLH:GED Settle-down: Be calm, clear and confident

In the sequence of performance breathing that includes four essential phases — the settle-down, be aware, prepare and execute — the settle-down is the most critical and requires the most awareness. More specifically, do you recognize the distractions that prevent you from being calm, clear and confident before, during and after the critical moments of your performance?

Distractions

TEXT BY

Brad Yates

IMAGE BY

Balding Family photo

Trey Balding, 29 Trey recently won the O’Neil Sup and Paddleboard race from Waimea Beach Park to Haleiwa Beach Park. Trey won going away. Trey is Deaf and he is the only Deaf athlete competing at this level. He is an amazing talent with an extremely strong work ethic.

Photos courtesy of Balding family.

There are three categories: Over the Top (Emotional), Over Think (Too Much Chatter) and Overwhelm (Not Engaged). Each category can range from extreme to mild.

Over the Top: The issue here is negative emotion that prevents you from being calm and present. In golf, extreme negative emotions can result in a broken club, for example. On the mild end, the emotion can create tension in your hands. Either way, your performance will suffer. Reflection: The challenge is to breathe, settle down and get back to feeling calm about your expectations.

Over Think: The issue here is chatter that creates frustration. In endurance events, extreme frustration blocks the “feel” for the action. Mild frustration creates false fatigue or the lack of an honest effort. Reflection: The challenge is to breathe, settle down, clear away the frustrations and focus on taking care of business.

Overwhelm: The issue here is that you are not engaged. In a distance swim, extreme doubt or fear prevents you from feeling proper form or effort. Mild doubt or fear makes it seems like you don’t care or you are not doing well.

Reflection: The challenge is to breathe, settle down and be confident in your ability to work hard and have fun and/or find value from your efforts.

GED to the rescue: When you are unable to settle down and be calm, clear and confident in the moment, review the power of appreciation. This power comes from accessing three emotions that are essential to the settle–down: trust, acceptance and gratitude.

Trust The belief that you have the strength, determination and stamina to endure your event — no matter how painful it gets.

Acceptance The willingness to embrace the challenge with clearing breathes and re– think (shrink) the situation.

Gratitude The appreciation for the opportunity to compete sends a powerful signal to the brain to enjoy the challenge. With this signal comes the awareness that the challenge is manageable.

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September 9, 2017 · 8:00am Sunset Beach to Waimea Bay 2 Person Relay option with tag at Ehukai Beach!

COURSE: 5K swim from Sunset Beach to Waimea Bay. 2 person relay teams with tag at Ehukai Beach Park on the beach!

DIVISIONS & AWARDS: Individual, Elite, Relay & all standard 5 year age groups.

FIN DIVISION 5K only: Men & Women RELAY TEAMS: Men, Women & Mixed - 40 & U, 41-80, 81-110, 111 & over combined ages.

ENTRY FEE/DEADLINE: Entry Fee/Deadline: Individual $65 / Team $80 · Includes finisher T-shirt & swim cap. Add $15 for late entry after August 1st. · Mail in entries must be postmarked by Sept. 1, 2017. Online only at Active.com until September 1st . · No guarantee of T-shirt after Sept.

1st. No refunds. Entry fee goes up after Sept 1, 2017 Make checks payable to North Shore Triathlon.

Mail to: 94-463 Alapine St, Waipahu, Hawaii 96797-4515 Attn: Linda Moran

EQUIPMENT: Swim caps are mandatory and will be provided if needed. No personal escorts, lifeguards will be on patrol. FINA open water swimsuit rules will be followed! Goggles, face masks & snorkels are OK. No fins (except in fin division), hand paddles, or other equipment permitted. Full 'Sun protections suits are OK. Important: Swimmers must reach Ke Iki Rocks in 2.5 hours from start time. If you are not making progress Water Patrol has the option to pull you from the course.

This is for your safety.

CHECK IN, LATE ENTRIES & RACE MARKING: Race day from 6:00am to 7:30am at Waimea Bay! Shuttle bus provided to Sunset Beach from Waimea Bay. Family & friends can ride if seats are available...

INFORMATION: 808-372-8885 · northshore5kswim.com northshoretriathlon@gmail.com Facebook: northshore5kswim

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Running Shoes in the Early Days Text and Image by Brian Clarke © 2017 The first race I ever ran was a half-mile on the Radford High School track in 1961. I don’t recall if I won the race; what I recall was borrowing a teammate’s spiked track shoes because I didn’t own a pair.

I spent most of the race feeling how light my feet felt in those kangaroo leather shoes, and how they seemed to grab the dirt track despite the layer of soft cinders which would have been impossibly slippery without the spikes.

The teammate who had loaned me his shoes said he had ordered them from the Adidas manufacturer in Germany.

There were no running shoe specialty stores in Honolulu in those days. If one wanted a good pair of track shoes, sending away to Germany was the only alternative to the clod-hopper, Ked-like shoes most kids were wearing on the track.

My father was on it immediately and a few weeks later, my first pair of Adidas arrived in a flimsy, beat-up box. They weren’t the antique black version I had worn in my first race, but a new and spiffy white model with three green stripes around the arch. They fitted like a glove, with a small foam pad under the heel to soften the blow of landing hard, as I did with my exaggeratedly long stride.

Next, my father sent away to Germany for a pair of spiked “trainers” with a thick foam-rubber layer under the arch and heel. I used that model for all my track workouts during the next four years. Besides my training and racing shoes for the track, I soon acquired shoes for running on the roads. Those shoes also had a white upper layer with the ubiquitous three green stripes. In those shoes I was able to range on Kalanianaole Highway from Kahala to Hawaii Kai and back during my first year in college.

Though they were better than a pair of Keds, those road shoes weren’t very comfortable, which is why I ran barefooted when I did my quarter-mile intervals on the grass in Kapiolani Park. During the 1963 and 1964 track seasons at the University of Hawaii, my teammates and I trained for the mile by doing twenty quarter-mile tempo intervals, with a quarter-mile rest jog between each tempo quarter. It was a 10-mile workout run in bare feet on grass and dirt; we did our best to avoid stepping on huge kiawe thorns that littered our path.

At the time my father had been corresponding with the track coach at the University of Oregon, Bill Bowerman, about the possibility of my transferring to Oregon to run track. In early 1964, I transferred to Oregon with the intention of earning a track scholarship by running a 4:12 mile, which I did in an all-comers meet that spring.

When I returned to Oregon as junior later that year I was still using German-made Adidas shoes, but with several wrinkles.

First, Bowerman was a cobbler who made racing shoes for all his runners. They were ultra-light-weight, spiked shoes made out of white suede leather and built on a base of plastic. Bill made a pair for me, which put me in a quandary because his shoes were nowhere as comfortable as my Adidas racers— though they may have been a little lighter. Nonetheless, I wore Bill’s shoes for racing because they were Bill’s shoes—as much a status symbol as an essential piece of equipment.

The other wrinkle was the way I learned to fix my own road shoes whenever the bottom layer wore out. The team manager was in charge of shoe repair, using glue and rubber soles which were stored in our locker room. I could have let the manager fix my shoes, but I wanted to do it myself so he gladly taught me how. I was in business from then on, using

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an electric grinding machine to smooth the edges around the perimeter of each shoe. Because I worked on my own shoes, I soon noticed that the bottom layer wore unevenly. I didn’t suspect it at the time but that uneven surface would be the source of a chronic Achiles tendon injury that would plague the rest of my fifty-plus-year running career.

Bill Bowerman worked at his his cobbling.

Somewhere along the line he realized that he could make shoes that would compete with Adidas, Puma, and the other brands of the day. So, along with Phil Knight, he founded the Nike shoe company. They started with waffled soled shoes with soft mid-soles that were very comfortable and sold like hotcakes. Those shoes made Bill and Phil rich men in a short time.

When I returned to Hawaii after the Peace Corps in 1970, my friend Johnny Faerber was selling Nike shoes out of his room on the Mid-Pacific High School Campus where he was a dorm councilor. Johnny was the only Nike shoe representative in Hawaii at the time. And although there weren’t many runners in Honolulu in the early 1970s, he did a steady business.

Seeing an opportunity, he and several others soon founded the Running Room on Kapahulu Avenue. It was the first specialty running shoe store in Hawaii, just in time for the running boom that hit in the late seventies.

There were 8000 runners who did the 1978 Honolulu Marathon, up from about eight who typically did a local marathon in the 1960s. With my background in running, I saw an opportunity, too, and decided to become a running coach the following year. There was no tradition of fee-for-service coaching in those days so, needing to supplement my income, I took a part-time job at the Running Room fixing old shoes out of their shoe-repair service in the back of the store.

Guess where I had learned my skills!

It has been interesting for me to see the evolution of the shoe business since those early years. These days there are a plethora of brands, some making good shoes and others not-so-good. But the original problem is still the same as it was then: How to make a shoe for running on hard surfaces without having the mid-sole compress unevenly so the runner ends up on a cambered platform, a common cause of injuries. The industry has know this for many years, but they continue trying to invent a technology that will solve this problem when the solution is as simple as running barefoot.

The best shoe is one with no heel, which simulates running barefooted—our natural way of running. But nature didn’t intend for us to run on hard surfaces. Thus the shoe industry’s dilemma: no-heel, minimalist shoes are too hard for asphalt highways, but high-heeled, cushioned shoes enable us to take long strides which increases the shock to our legs and feet, making us susceptible to injury on that basis alone. This problem is exacerbated by the uneven wear and tear caused by normal running.

Some places around the world have built soft-surface running paths through forests and park lands. People can run barefooted on those paths or in zero-drop shoes, either of which is ideal. But I’m afraid it will take many years for the City and County of Honolulu to build soft-surface running paths through our city as they are now doing—at last—with bike lanes.

Next time, I will write about the shoe and injury problem and what we can do to prevent injuries with knowledgeable shoe purchases.

The Mid-Pacific Road Runners Club presents the

Annual

Old Pali Road 4.4 Mile Run Sunday, September 10, 2017, 6:30 am Location

Fees

The annual Old Pali Road 4.4 mile run is a scenic experience starting on Kionaole Street in Kaneohe near the former Koolau Golf Club. If youâ&#x20AC;&#x2122;re driving from the Kailua direction turn left from Kamehameha Highway onto Kionaole Street just past the H-3 underpass. Driving from the opposite direction, turn right off of Kamehameha Highway onto Kionaole. From either direction, after making the turn, bear left and park on the roadside leading uphill toward the starting point.

$10 for MPRRC members $20 for nonmembers $35 for race day entry. Credit cards accepted.

MPRRC Life members are free (must complete an entry form) No Refunds.

This is a chip-timed race, but no T-shirts are issued. Please arrive early to secure your bib and chip.

Awards for the top three male and female finishers as well as 5-year age groups.

For more information visit www.mprrc.com or call 808-295-6777. To volunteer, please call 808-295-6777.

You may also register at runsignup.com. ____________________________________________________________________________ Old Pali Road 4.4-Mile Run. Please use ink, print legibly, and fill out the form completely.

Last Name_________________________________ First Name__________________________ Address________________________________________________________________________ City________________________________________________State_____Zip_______________ Phone (day)__________________________Phone (evening)___________________________ Email__________________________________________________________________________

Make check payable to:

MPRRC Mail entry and payment to:

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

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

__________________________________________________________________________________________________ Signature/Signature of parent or guardian if entrant is under 18 Date 41 | HAWAIISPORTMAG.COM

Proximal Hamstring Tendinopathy

TEXT BY

Motoki Nakamura PT, DPT, JACO REHAB

Image

Motoki Nakamura

Figure 1

Figure 2

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Many of you may have experienced localized pain in the heel, especially the first few steps when getting out of bed. This pain also elicits after prolonged rest, and when walking or running. The level of pain may have been minimal at first, but gradually have gotten worse. These findings are consistent with a condition called plantar fasciopathy, or plantar fasciitis (PF).

Risk Factors: There are many risk factors associated with PF, however, the strongest clinically relevant finding to this date is high Body Mass Index (BMI), a measure of body fat in an individual. Although the research is inconsistent, others factors may include decreased hamstring, ankle, and great toe flexibility, calf strength, collapsed arch, as well as excessive pronation (when arch collapsed too quickly). Activities such as standing work environment is also included. In the athletic population, increased training load, foot strike patterns, as well as footwear are also associated with PF. Treatment: The following treatment approach is referenced from Tom Goom, a physiotherapist, researcher, and runner from UK. His treatment for PF divided into mainly two phases- pain dominant and loading phase.

Pain dominant phase: This phase typically occurs during the acute stage, where the focus is on decreasing pain and modifying activities that elicits or aggravates symptom. These may include decreasing time running or standing, as well as wearing comfortable footwear. Consider taping, massage, stretching, and using foot orthotics if it also promotes symptom relief. Light isometric exercises including toe curls and mid range calf raises may help to reduce pain, however, should be monitored cautiously. Stretching the plantar fascia has also shown benefits to decrease pain (Fig 1).

Load dominant phase: Begin this phase once you are able to walk longer distance or have no pain taking initial steps in the morning. This phase focuses on loading the PF to eventually return to prior level of function. Initial exercise may include double leg heel raise, perhaps in a sitting position, progressing to standing. Once this activity becomes easy without symptom reproduction, slowly progress to single leg calf raises, and increase intensity by putting towel under toes (Fig 2), or carrying a backpack.

It is recommended that loading phase begins with isometric activities where the muscles are contracted statically, without motion. Progress isometrics to isotonic and isometric exercise (ie 3 seconds up, 2 second hold at top, 3 seconds down), to jumping activities.

PF is just one of many condition that leads to heel pain. In order to treat your heel pain correctly, consult and get help from a physical therapist from JACO Rehab. Physical therapists at JACO will help you with the best treatment approach for your specific condition.

Sept.24.2017

www.HBL.org/HCR

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Honolulu Ekiden & Music 2017

ホノルル駅伝＆音楽フェス 2017（Honolulu Ekiden & Music 2017） 2017年5月21日(日)、第5回、ホノルル駅伝＆音楽フェス 2017が開催されました。 ハワイらしい快晴の中、およそ240チームが参加し、カピオラニ公園からサンデービーチま で往復6区間を走りました。高低差や温度差、風向き、見える景色も区間によって大きく 違います。 各々のスタート地点まではシャトルバスで移動し、走った後もシャトルバスを利用してカ ピオラニ公園まで戻るよう用意されていますが、私たちのチームは一台の車でチームメイト を応援しながらコース上を回りました。 これは楽しかったですよ～！チームメイト以外にも、沢山のラン共を応援しながら、冷やか しながら、写真を撮りながらの楽しいドライブでした。

TEXT BY

Yuko Lin Nakai

Image

Yuko Lin Nakai

地元ハワイでは、3月のHonolulu Rainbow EKIDENで優勝した高校生チームが連勝かなと 言われていたものの、その後、Hawaii Sport TeamとPinapple Chasersが隠し玉を用意した ので、この２つのチームでの優勝争いになると言われていました。そこへ日本からの高校 生、2年前にも優勝してハワイのランナーを圧倒して帰って行った水上高校チームが今年 も登場、そして圧勝！ 水上高校の皆さん、おめでとうございました！ さて、走り終わって集合するのはカピオラニ公園。表彰式までの数時間、楽しいピクニッ クの始まりです。芝生の上でくつろぎながらのフェローシップ、日頃走りながらでは出来な い話をしながら、楽しい時間を過ごしましたよ。

ホノルル駅伝＆ミュージック、これで終わりではありません。夕方になると音楽フェスの始 まりです。午前中の疲れも感じさせずに、みんな楽しんでいました。ピコ太郎さんの「ペ ン・パイナッポー・アッポーペン」から始まった音楽フェス、ローカルにも人気なので盛り上 がりました！走った後に一度お昼寝してきたんでしょうか？みんな本当に元気でしたよ。 日本からは、FLOWも登場していました。吉本興業の皆さんや、K‐popグループ 「Apeace」も、一緒に芝生の上で会場を盛り上げていらっしゃいました。 朝から晩までイベントを満喫した1日でした。 3月に開催されたJTB Honolulu Rainbow EKIDEN、そしてHIS Honlulu Ekiden & Musicと、現 在オアフ島には特色の違った２つの駅伝がありますが、参加した後の一体感と楽しさは一 人で走るランニングイベントには無いものですね。 来年も駅伝で会いましょう！

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SUNDAY, NOV 19, 2017 6:45 AM · 4 MILES Hui Nalu Canoe Club invites you to the 5th Annual Kaiwi Coast Run & Walk. Appreciate the beauty of a coastline now protected in perpetuity. Thanks to forty years of community involvement, the land from Hanauma Bay to Makapu‘u is protected from development. Come and enjoy the spectacular views at your own pace.

www.kaiwicoastrun.org COURSE Race starts at 6:45 a.m.

The Fifth Annual Kaiwi Coast Run & Walk is a community oriented 4-mile journey along the famous Kaiwi coast scenic highway to be held on Sunday, Nov 19, 2017. The event begins at 6:45 a.m. with the rise of the sun over the Kaiwi Channel, a Hawaiian oli (chant) and the blowing the pu (conch) shell.

KULA 100 EXCLUSIVE RUN PACKAGE $150 Packet pickup at Outback Steakhouse Hawaii Kai, including pupus, wine and beer, on Saturday, Nov 18, 2017, 1-3 p.m. Champagne brunch after the run at Roy’s Hawaii Kai. Kula 100 Goodie Bag includes: race entry, souvenir miniature glass fishing float, event t-shirt, special event shirt and all regular entry goodies.

Limited to 100 entrants. No discounts apply.

Starting at Awawamalu (known as Sandy Beach), the course continues around the Kaiwi coastline, passes Halona and Hanauma Bay and finishes at the Hui Nalu Canoe Club on the shores of Maunalua Bay.

ENTRY FEE $40 Entry through Oct 31, 2017. A non-refundable, non transferable fee of $40 must accompany each entry (65+ and 12 years & under pay $30). Enter online at www.kaiwicoastrun.org (service fee applies) or mail entry. Mailed entry must be received by Oct 31, 2017. Make check or money order payable to: Hui Nalu Canoe Club. Mail to: Time Line, P.O. Box 25566, Honolulu, HI 96825.

OTHER DETAILS Shuttle service is provided from the Hawaii Kai Park & Ride to the start line. In addition to an event t-shirt, up to 3,000 entrants receive a souvenir miniature glass fishing float. Light refreshments are provided at the end of the race. Wheelchair accessible parking map and other details are provided at www.kaiwicoastrun.org.

LATE ENTRY $50 Entry after Oct 31, 2017 is $50 (65+ and 12 years & under pay $40). Online entry only through Nov 12, 2017 at www.kaiwicoastrun.org (service fee applies) or at packet pickup. No guarantee of t-shirt.

AWARDS DIVISIONS Top 3 Elite Men & Women and five-year age divisions from 10 and under through 80+.

DAY OF RACE ENTRY $60 Day of race $60 (65+ and 12 years & under pay $50). No guarantee of t-shirt. At Awawamalu (Sandy Beach) start, Nov 19, 2017, beginning at 5:30 a.m.

PACKET PICKUP Please visit www.kaiwicoastrun.org for information on packet pickup.

DISCOUNTS Military - $5 discount through Nov 18, 2017. Does not apply to keiki, senior, Kula 100 or Hui Nalu entries.

Hui Nalu Club Member - $10 discount. Must have 2017 dues paid in full. Applies to keiki, adult and senior entry fee. Good only through Oct 31, 2017.

INFORMATION info@kaiwicoastrun.org | 808.256.7394 Patsy Vasquez

NO SHIRT guaranteed for entries received after Oct 31, 2017. Shirt size selection is final.

KAIWI COAST RUN & WALK ENTRY

ON RACE DAY

ENTRY FEE

_

ARE YOU A HUI NALU MEMBER?

DISCOUNT

+ YES

MILITARY BRANCH OF SERVICE

ADDITIONAL DONATION TO LIVABLE HAWAII KAI HUI

TOTAL

=

NO

Signature or parent's signature, if under 18 years of age (I have read and understand the above waiver.)

WAIVER & RELEASE: I agree to comply with the rules, regulations and event instructions of the Kaiwi Coast Run & Walk. I am aware of and assume all risks with

participating in this event. 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 Hui Nalu Canoe Club, race officials, volunteers, sponsors, the City & County of Honolulu and the State of Hawaii resulting from my involvement in 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, webpage, online results page or any reproduction thereof. I understand that the Kaiwi Coast Run & Walk offers no refunds and that the Kaiwi Coast Run & Walk race officials reserve the right to refuse service to anyone, for any reason.

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All proceeds go to Hui Nalu Canoe Club, a 501(c)3 organization and are tax deductible as allowable by law.

04/17

Product Review

TEXT BY

Defenders of Freedom Cycling Kit from USMES by Pearl Izumi Cool and comfortable commemorative cycling kit Cost: $85 SELECT Escape LTD Jersey

$85 SELECT LTD Short Defenders of Freedom is a comfortable and cool-looking cycling kit, with a fascinating backstory.

Exactly 100 years ago the U.S. joined World War I, and since then we’ve been nearly continuously engaged in combat, peace-keeping and humanitarian missions. The Defenders of Freedom jersey lists the most significant conflicts of the last century in a subtle tone-on-tone olive green pattern, like a typeset-camo. It’s a great kit for history buffs, patriots who can’t pass up the red, white and blue, or anyone with a personal connection to the military.

This collaboration between Pearl Izumi and USMES (US Military Endurance Sports) raises funds to help active duty and veteran servicemembers be fit for duty and fit for life through triathlon, cycling, running, adventure racing, and adaptive (wounded veteran) programs.

The Defenders of Freedom kit comes in men’s (S-XXL) and women’s (S-XL) cuts, and is great for hot summer riding with a full-length zipper, a slightly relaxed cut for airflow and comfort, UPF 40+ sun protection and SELECT Transfer Dry fabric to quickly wick away sweat. Unlike many women’s jerseys, the Defenders of Freedom women’s jersey has three large pockets just like the men’s jersey. In addition, the women’s shorts feature a comfortable and flattering wide yoga-style waistband.

Sara Ecclesine

Pros: Raises money for a great cause Great-hot weather fabric and full zip Comfortable and flattering fit Good value for the money Cons: Not available locally (although easily ordered online) Rating: 5 Online at www.pearlizumi.com/US/en/Pearl_izumi_USMES or www.usmes.org/defenders-of-freedom/ Contact region14@usmes.org

BC Endurance Training Programs Starting July-Aug 2017: 

Summer Swim Training. June 5 to Sep 4. Intermediate and advanced swimmers.



Oahu Trail Training. April 10 to July 2. Beginner and intermediate runners, joggers, and walkers.



Summer Jogger Training. April 10 to July 23. Beginner and intermediate runners, joggers, and walkers.



Honolulu Marathon Training. August 1 to Dec 10.

Walkers, joggers, and runners; beginners welcome.

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:

http://bcEnduranceTrainings.com/

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SIGN-UP FOR TRAIL RUN WORLDS DECEMBER 3, 2017 UPCOMING HAWAII XTERRA RACES 8/19

XTERRA ADVENTURE FEST 2K, 5K, 10K TRAIL RUNS - KAPALUA, MAUI

10/21 XTERRA GUNSTOCK RANCH 5K/21K TRAIL RUNS – LAIE, OAHU 10/28 XTERRA KAPALUA 3.3K, 5K, 10K, KEIKI K TRAIL RUNS – MAUI 10/29 XTERRA WORLD CHAMPIONSHIP TRIATHLON* XTERRAMAUI.COM 12/3

XTERRA TRAIL RUN WORLDS 5K/10K/21K AND ADVENTURE WALK KUALOA RANCH, OAHU

XTERRAPLANET.COM

877-983-7721

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