July-August 2016

Do You Run Trail?

You Should!

Running Around Oahu

Photo by: Kalani Pascual

Leeward Bikepath Boston Marathon Report

SWIM - BIKE - RUN

J u l y - A u g u s t 2 0 16 1 | HAWAIISPORTMAG.COM

Swimmers readying for the first swim in The North Shore Swim Series, The Aloha Salad Summer Sprint. Check our calendar in the middle of the magazine for the next races.

Photo by Cyndia Lavik.

2 | HAWAIISPORTMAG.COM

How to Get Ready for the Aqua Sphere North Shore 5k

by Miki David Hawaii has a deep and exponentially growing field of talented swimmers, so I am not worthy of being called an expert open water swimmer among these true experts, but every now and then, I seem to draw attention when the grace of the ocean allows me to finish a race among the top elite competitors. The Aqua Sphere North Shore 5k is my biggest success story where I beat some ridiculous odds to finish first overall female 2 years in a row. So expert or not, I’m happy to share some of my personal tips on how to get ready for this swim.

The Aqua Sphere North Shore 5k is the longest distance swim offered on the beautiful North Shore of Oahu. It starts at Sunset Beach and without any aid stations of any kind, it finishes with a grueling run up the beach in Waimea Bay. 5 kilometers (roughly 3 miles) is a pretty standard distance for a single pool practice, but it’s a pretty long distance for a race, so it’s definitely not something you should attempt on a whim.

Here are some tips on how you know you are ready to do this race: 1. Get comfortable with the unpredictable The ocean is full of unpredictable and always changing conditions, so there’s endless room for error. Unlike in the pool where the walls and lines don’t ever move, you never know what you’re going to get yourself into in the big blue sea. But this is what makes swimming and racing in the ocean so exciting. It’s exhilarating, challenging, and sometimes scary, but that is the appeal of open water swimming. So get used to it! I know from personal experience that this is easier said than done because it took me many, many years to get comfortable with the unpredictable. I’m still a nervous wreck before each race, but with each swim and race I do, I grow more confident and more willing to accept unpredictable challenges.

2. Get familiar with the course You know when you are driving in an unfamiliar place, you find yourself stopping a lot to consult the map, ask for directions or just scratch your head? Having been on the course and being familiar with it will dramatically reduce your anxiety and increase your efficiency.

There’s a great way to get familiar with the course and it’s called the North Shore Swim Series. It’s a series of 5 swims starting with the Aloha Salads Summer Sprint which is a 1-mile swim starting at Sunset Beach - the same start for the Aqua Sphere 5k. The 5th and final race of the series is the Jamba Juice North Shore Challenge which goes from Ehukai Beach to Waimea Bay. So, if you do these 2 races, you will have already experienced the entire Sunset to Waimea Bay 5k course. Sign up now and get yourself familiar with the course.

3. Know your stamina Triathletes are accustomed to aid stations through-out their long distance events, but this long distance swim has no aid stations so it’s important to train and plan your nutrition accordingly. During your training, experiment with different kinds of pre-race nutrition and

find what works best for you. Pre-race includes a very important meal the night before, so it’s not just breakfast that you want to think about. You may find that what worked well for you last year may no longer be the best solution for you this year because your training distance may have changed, or your metabolism has changed. Keep tweaking your nutrition and make it a part of your training regiment. And remember, this is 5000 meters in the ocean under the sun, in the wind, possible current and surf. The top swimmers will finish a little over one hour, but many determined souls are out there exposed to the elements for almost 3 hours without a single aid station. I’ve heard that some people will tuck a little bottle of electrolytes in their suits.

I’ve never tried this, but if you expect to be out there for over 2 hours, this is not a bad idea. Just remember to take your nutrition seriously and make sure you have the stamina to complete a long swim under possibly challenging conditions.

4. Check your injuries and limitations When you start to train for long distance events, the inevitable over-use injury is all too common and I’m no stranger to them either. So monitor your training distance, make sure to include rest time/days as part of your training program, and be reasonable about how far you can push yourself. When your tired shoulder starts to hurt in the middle of a 5km race in the ocean, it is truly a miserable experience, so make sure you are healthy and rested going into the race. And if even despite all of your good efforts and intentions you still find yourself hurting, you may want to contact JACO Rehab for a consult. JACO is the title sponsor of the Chuns to Waimea Bay swim, and his expert physical therapists will have you back in training and racing in no time!

Photo: Miki David finishing winning last years Aqua Sphere 5k.

Photo by Linda Jameson.

3 | HAWAIISPORTMAG.COM

ALOHA FROM THE EDITOR

The summer is here, and so are a lot of great races of the summer, we have placed the calendar in the middle of the magazine so that you can tear it out and put it on your fridgedoor.

Recently we went for a trailrace where the only way was up - it is what they call a Skyrace - you get a minimum of 2000 height meters (6000ft. approx). After having run both Tantalus three times in a row, and Run to the Sun, and enjoying uphill races, then this was a different challenge - 14000 feet in a matter of 16 miles requires a different mental approach, all of a sudden you are not racing against the people around you. You are simply just surviving the mountain. A great experience nonetheless.

Aloha, Christian EDITOR Christian Friis COPY EDITOR Crystal Banning IMAGES August DeCastro Colin Cross Cyndia Lavik Good Eyes Photo Matthew Vandrsande Rick Keene Susie Stephen Melissa Pampulov Marissa Maaske StartLine Hawaii Waikiki Roughwater Swim Kate Goedeker Mércia Starominski Project M. © margostock/Shutterstock Donna Owns Matt Castiglione Ryan Trujillo Stephane Lacasa Andee Fukuhara

HAWAII SPORT

COVER PHOTO Sara Ecclesine by Kalani Pascual CONTRIBUTORS Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Brian Clarke Glen Marumoto KC Calberg Odeelo Dayondon Mariane Uehara Tim Marr Rae Sojot, Snr. Writer Sara Ecclesine Susie Stephen Hannah Neagle Kelly Jeffers Lectie Altman Dr. Rachel A. Coel Patrick Sullivan Dr. Cassen Frank Smith Jenn and Matt

HAWAII SPORT REPORTS August DeCastro Courtney Osaki Crystal Banning Jennifer Lieu Lisa Allosada Jeff Rockenbrant Zara Nguyen Jon Lyau Kevin Enriques Odeelo Dayondon CONTACT US hawaiisportmag.com Hawaii Sport PO Box 38082 Honolulu, HI 96837 STAY CURRENT With HAWAII SPORT AT: hawaiisportmag.com facebook / hawaiisportmag twitter @hawaiisportmag

Legal Information: Copyright 2016 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.”

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

4 | HAWAIISPORTMAG.COM

5 | HAWAIISPORTMAG.COM

In Memory... of Daniel.

Lanikai Bikepath 8k. is held July 17 in the memory of Daniel Levey. This was his last race.

More information at www.mprrc.com TEXT BY

Dr. Cassen

IMAGE BY

Family photo

Daniel was an avid runner, hiker, you­name­it activity.

He finished his sophomore year at University of Oregon, and he and his family ran in the Lanikai Bikepath 8K that summer of 2003.

Daniel was an avid runner, hiker, you-name-it activity.

That was on July 20. The next day, July 21, 2003, he went for a long hike, starting at He finished his sophomore year at University of Oregon, and he and his family ran in the Lanikai Bikepath 8K that summer of 2003.

Maunalani Heights (Lanipo trail) and over to the Pali, Konohuanui. He didn’t return. His body was retrieved on the following Thursday near Lulumahu Falls after a catastrophic That was on July 20. The next day, July 21, 2003, he went for a long hike, starting fall. at Maunalani Heights (Lanipo trail) and over to the Pali, Konohuanui. He didn’t return. His body was retrieved on the following Thursday near Lulumahu Falls Because the Lanikai Bikepath 8K was the family’s last run the day before he fell, his after a catastrophic fall. parents, Dr. Joyce Cassen and Norman Levey, have adopted the race as a labor of Because the Lanikai Bikepath 8K was the family’s last run the day before he fell, love. His parents are appreciative of being able to sponsor this event, as Daniel really his parents, Dr. Joyce Cassen and Norman Levey, have adopted the race as a loved fitness. labor of love. His parents are appreciative of being able to sponsor this event, as

Daniel really loved fitness.

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

6 | HAWAIISPORTMAG.COM

Congrats to Polina Carlson, she won the Fontana Halfmarathon in California, in 1:13:35hrs., it wasn’t only the women’s division she won, but the whole race.

In this issue we have a great write-up on the Boston Marathon. In the last issue we had a story on Caitlyn Tateishi who is now out and running long distances. She was also in Boston, and ended up running a fantastic time of 3:00:43hrs. We are rooting for a Sub-3 next time.

On our cover in this issue is a great shot of Sara Ecclesine who is seen running in the Mango Madness Trail Run. The 10+ mile trail hosted

by HURT (Hawaii Ultra Running Team) and organized by Melanie Decker Kohl and Jacqueline K. Tellei. The race is just one of many in the HURT Trail Series - see more at www.hurthawaii.com.

7 | HAWAIISPORTMAG.COM

Summer Programs The Women’s Fitness Experts

2016

Summer Endurance Cycling Training June 29 – August 21 This 8-week cycling training program is designed to help you prepare for the 112-mile Dick Evans Memorial Ride and the Honolulu Century Ride.

Na Wahine Triathlon Training July 26 – September 18

This 8-week program is designed to help you prepare for Hawaii’s premier all-women’s triathlon – Na Wahine Festival

Boot Camp

Ongoing – Tues & Thur

5:30-6:30am, Ala Moana by Magic Island Outdoor Interval/Circuit Training

18th ANNUAL

NA WAHINE FESTIVAL Sunday • September 18, 2016 Kapiolani Park • 6:30 a.m.

Get ready for Hawaii’s premier all-woman’s triathlon.

“Best race ever.”

“The commeraderie and excitement of the all-women’s event is contagious.”

You could win a Cervelo P2 triathlon bike compliments of Island Triathlon and Bike.

All participants eligible and must be present to win.

For more information go to:

TryFitnessHawaii.com

“Fantastic first-time event for everyone.”

Julie Wassel

8 | HAWAIISPORTMAG.COM APPLICATION IN THIS ISSUE.

TryFitness Official Photographer & Coach

presents the

Full Event Details at www.NaWahineFestivali.com Regular entry must be postmarked by September 1, 2016

2016

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

Sunday • September 18, 2016 • Kapiolani Park • 6:30 AM choose from one of

4

exciting events:

Na Wahine FESTIVAL

SPONSORS

NEW

❏ SPRINT TRIATHLON ❏ SPRINT DUATHLON ❏ SUPER SPRINT TRIATHLON ❏ FESTIVAL 5K 500m swim/12 mi bike/5K run $80, Active Military ______ $95, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/16) Add $30, Race Day entry _____ $15, USAT one-day license* ______ Lisc# ___________________

1 mi run/12 mi bike or 5K run $80, Active Military ______ $95, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/16) Add $30, Race Day entry _____ $15, USAT one-day license* ______ Lisc# ___________________

250m swim/6 mi bike/1.5 mi run $65, Active Military ______ $75, Individual ______ $110, team ______ $10, late entry ______ (after 9/1/16) Add $30, Race Day entry _____ $15, USAT one-day license* ______ Lisc# ___________________

TOTAL FEE: ______________ TOTAL FEE: ______________ TOTAL FEE: ______________

Boys & Girls ( Age 5-10 ) Women ( Age 11 and up ) $40 ______ $45 ______ $10, late entry ______ (after 9/1/16) Add $30, Race Day entry _____ $15, USAT one-day license* ______ Lisc# ___________________

:;9(<)

*3050* /6:70;(3

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

INTEGRATED SECURITY TECHNOLOGIES

TOTAL FEE: ______________

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

RANDOM DRAWING

* Each Team member must either be

for a CERVELO P2 Triathlon Bike for women

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

Must be present to win. ($900 value) Courtesy of IT&B

NO REFUNDS • Make check payable & mail to: TRY FITNESS, PO Box 22422 Honolulu, HI 96823 __________________________________________________________

_______________________________________

INDIVIDUAL or RELAY TEAM CAPTAIN - Last Name

First Name

__________ Age on 12/31/16

_________ Birthdate

__________________________________________________________

_______________________________________

________

___________

Address

City

State

Zipcode

__________________________________________________________ Email (required for confirmation)

_______________________________________

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

USAT# _____________________________________________________

S M L XL

_________ Age on 12/31/16

_________ Birthdate

T-Shirt Size (circle one)

__________________________________________________________

_______________________________________

RELAY MEMBER #3 - Last Name, First Name

SIGNATURE

USAT# _____________________________________________________

S M L XL

_________ Age on 12/31/16

_________ Birthdate

T-Shirt Size (circle one)

DOWNLOAD APPLICATION at www.NaWahineFestival.com or REGISTER ONLINE at 9 | HAWAIISPORTMAG.COM

Hoku Relay Runners.

Photo by Kate Goedeker.

Running Around Oahu

by Susie Stephen, photo by Kate Goedeker and Augusto De Castro There’s a certain something about ultra distance running that speaks to the psyche of endurance athletes.

Ultra running is not for everyone, but for those who do go out and run ultra miles the experience is very often intangible and difficult to articulate, but yet at the same time extremely moving, leaving a lasting impression.

I’m sure many readers are familiar with the HURT (Hawaiian Ultra Running Team) 100mile ultra race on Oahu.

From when it first started in 2001 the event has gained notoriety amongst the most hardened of ultra trail runners, with it’s challenging course and warm weather conditions. But yet there is another ultra run on Oahu that over the years has been as equally challenging, covering a distance of roughly 136 miles: the perimeter run of Oahu.

A Kukini, the Hawaiian foot-messengers selected by Ali‘i for their physical agility and reliability, undoubtedly ran the very first perimeter run. But since the days of barefoot running across lava fields, whilst carrying a fish no less, the story of perimeter running has taken many 10 | HAWAIISPORTMAG.COM

different forms.

Earlier this year a small group of ultra runners independently took on the challenge of running all the way around Oahu – in one go. Setting out from Kapiolani Park on the morning of April 1st Elisa Schasse, Nate Burgoyne, Jeff Frank and Michael Garrison had decided to attempt the circumference run for a number of reasons but mainly as a unique way of training for up and coming 100mile ultra races on their calendars. As you can imagine, planning for a 136 mile run, which is going to take in excess of 36 hours to complete is no small task. And whilst you might think it’s just simply a case of following the coastline, on Oahu it gets complicated.

Jeff planned a route for the small team that took the runners in an anti-clockwise direction around the island, which meant by the time they reached Haleiwa they had already made it past the half way mark. In addition to the family and friends who were driving ahead with a support van, a hardy core of the local running community also turned out to run sections of the route with the group. A number of roadside aid stations popped too

footrace’s eventual winner, up supplying things like Olympian Kenny Moore. mimosas, bacon burritos Kenny was a University of with hot sauce, and beer.

Oregon alumni (a member The running buddies who of Bill Bowerman’s infashowed up with fresh minds mous team), 2x US Olympic and bodies to assist the marathoner, journalist, and team helped with various isSports Illustrated writer sues including sickness, de(author of the book ‘Best hydration and heat stroke, Efforts: The Long Blue coping with busy traffic on Line.’). Further ultra runners narrow roads, traversing of note who have completthe tricky trails of Ka‘ena ed solo perimeter efforts Point, and the difficulty of include (whose names have navigating from Waianae been passed on for the purto Waipahu at night. But at poses of this article): Bob mile 105 the group split, with Jeff & Michael calling The 135-ish mile team of ultra runners: Michael Garrison, Elisa Davidson, Kawika Spalding and Dr. Paul Ryan, Rex V from it a night to avoid the risk of Schasse, Nate Burgoyne and Jeff Frank. burning out completely. Nate Photo by Augusto Decastro.the HURT crew – but I am sure there are many others whose and Elisa made the decision to keep going. It seems that mental toughness took over attempts have escaped the radar and to those not mentioned - I apologise! from there on in, whilst yes the physical ability to keep moving was essential, ‘mind over matter’ carried Elisa There have also been a number of ‘unofficial and unsup& Nate on towards their finish line. How did they do it? ported’ perimeter runs, a handful of which were comOverall it seems that a combination of strong legs and pleted by HURT ultra runner Mike Muench. Nicknamed: even stronger wills, wrapped in good shoes (Hokas and Altras) and socks (Injinji), with layers of anti-chafing glide ‘Do-It-Yourself-Anyway-You-Want’, Mike’s Oahu ultras started and finished each time at the Aloha Tower. Mike and sunscreen, plus a little music (thanks to a Bluetooth would run mostly solo, but “he was never alone.” A call speaker), some essential oils, and electrolyte drinks would go out on the HURT blog for pacers to support made all the difference. Highlights of the run for the Mike and his fundraising cause, the Wounded Warriors four adventurers were many. For Jeff it was seeing the Project. Mike paid a serious amount of attention to landscape, “There’s something about moving through detail in his planning and preparation for each run, and an area on two feet that you don’t get while driving was also careful to make sure that he would be seen on or even biking.” But the hugest impact of all however the road by wearing bright colors, reflective running seems to have come from the people, the fellow-runners and supporters who turned out to help their friends gear and lots of lights! In 2012 I signed up to run with Mike from Aloha Tower around to Kailua, more or less and loved ones complete an epic run. The crowd who a marathon, and as we ran I was amazed by his long, gathered at the finish to see the runner’s return to Kapconsistent stride and mental focus as we covered the iolani Park overwhelmed Elisa, “It was amazing to think distance. Mike has ‘run around’ four islands in the archipeople cared!” Nate summed it up eloquently, “The pelago, and has also ran the ‘Two Seas Two Summits’ on true highlight for me is the ability I now have to reflect Hawai‘i. ‘Fast-packing’ with friend, Mike followed a route on the love that crew and other runners displayed from up and down Mauna Kea and Mauna Loa that covered the start to the finish.” And as Michael stated: “This truly almost 200 miles in 96 hours. When I pressed Mike took a village.” about the why to all his ultra ventures, his answer was multi-faceted. Elements of the human competitive drive, In former years, ultra running hadn’t really gained the the need for purification and the ability to reach a medimass media attention that it now affords. But after a tative state all come into the arena for Mike, and I’m sure little research it became apparent that ‘Running around many other ultra runners and long distance, endurance Oahu’ started alongside the wave of modern road athletes would agree. running as it swept the world in the 1960’s and 70’s. In 1976 Max Telford, a New Zealander based in Hawaii ran A different way of running the distance of Oahu’s cira 134.1mile course around Oahu in 21:01:15, which was cumference is to share it, and split the run up into legs a world record at that time (Cisco, 1999). Then in 1979 as a relay. And this was exactly the format taken by the Dr. Jack Scaff (founder of the Honolulu Marathon Clinic) organised the ‘Great Hawaiian Footrace’, which involved ‘Oahu Perimeter Relay’, an event that began in 1968 organised by the Mid Pacific Road Runners Club. The running 312miles (2.34 times) around Oahu over 18 perimeter relay involved teams of 7 runners covering days. The event was nicknamed a ‘running safari’ since legs of different distances, competing for the coveted the participants camped at beach parks around Oahu title of ‘fastest around the island’. There were a number as vans drove their supplies and gear along the route. of various configurations over the years, with as many Many highly regarded runners took part including the 11 | HAWAIISPORTMAG.COM

res 9/1/16 pires exexpi 28/15

12/

as 44 legs in an early iteration of the event, and sometimes the course was 133 versus 134 miles. The fastest time ever recorded was a speedy 12:11:32 in 1975 by the University of Hawaii Chargers. In 1991, the relay’s 20th year when the route was 133 miles (covered by 35 legs ranging from 1.28 ~ 6 miles), the Runners Route men’s team won in a record of 12:21:13 (a record for that particular format). The Runners Route women’s team also won in a record time: 15:27:34. It might sound like an easier method of running around Oahu but the demands on each runner, basically to put in a full effort over a short distance every couple of hours, were high: short recovery times, eating and drinking on the move at irregular intervals, sleeping in the support van (or trying to) and sweating it out with your equally sweaty teammates! But surely this still doesn’t sound as rough as covering the entire distance on your own? However, despite the ups and downs of ‘van-life’, everyone I spoke to looks back on the Perimeter Relay memorably – a shared experience creates lasting friendships. Sadly, the popular event on Oahu no longer takes place. The last Perimeter Relay organised by the MPRRC was held in February 2005, after which the event was cancelled - the sheer logistics of organising such a wide-ranging mass participation running event and guaranteeing everyone’s safety on the roads became too costly, and the race-licence was not renewed.

Fast-forward to May 2016 and the Hoku Relays - a new, small-scale variation on the relay run around Oahu.

Raising funds for the Hoku Scholars program (to create college scholarships for Waianae students), the unique event was held with just two teams of 6 runners. The 134-mile distance was split up into 24 sections of between 4-7 miles. Over $20,000 was collected for the scholarship program. A fantastic effort for a very worthwhile cause. The relays will be held again next year close to the Waianae High School graduation ceremony in May. For more information see www.HokuScholars.org or www.HokuRelay.com And so it seems that whether the je ne sais quoi of ‘Running around Oahu’ is met by a single runner or a team of many runners, covering ultra long distances, over days rather than hours, leaves many lost for words.

Yes, it sounds completing exhausting but after hearing about the experiences of everyone who I spoke whilst researching this article (even if they were on a complete and utter runner’s high), ‘Running around Oahu’ has a secure spot on my bucket list. The question remains: Is it on yours yet?

12 | HAWAIISPORTMAG.COM

Acknowledgements and many thanks to everyone who contributed to this article: Elisa Schasse, Nate Burgoyne, Jeff Frank, Michael Garrison, PJ and John Samuelson, Frank MacMillan, Kenny Moore, Mike Muench, Augusto Decastro, Jon Lyau, James Ron Alford, Kawika Carlson & the Mid Pacific Road Running Club, and the Hoku Relay organisers. References: Moore, Kenny. Best Efforts: Great Runners and Great Races. Eugene, OR: Daybreak, 2008.

Cisco, Dan. Hawaii Sports: History, Facts, and Statistics.

Honolulu: U of Hawaii, 1999.

SUMMER SAVINGS!!!

13 | HAWAIISPORTMAG.COM

14 | HAWAIISPORTMAG.COM

15 | HAWAIISPORTMAG.COM

Paychecks stop. Life goes on.

Retirement can include a steady income.

Learn how you can put your confident retirement more within reach.

Our Advisors. Your Dreams. MORE WITHIN REACH®

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

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

Ameriprise Financial Services, Inc. Member FINRA and SIPC. Ameriprise Financial cannot

16 | HAWAIISPORTMAG.COM

17 | HAWAIISPORTMAG.COM

My 3 Favorite Things...

My 3 favorite things I have learned so far about motherhood...

TEXT BY

Mariane Uehara, Master Certified Health Coach

IMAGE BY

Mércia Starominski

This month I went to a baby-mommy yoga retreat organized by the Real Wellness Co (the new business founded by Emily Boll). My baby slept during the whole yoga class, so I had the chance to have a full hour just for me. I haven’t run for 9 months, I stopped riding on my trainer when I was 6 months pregnant, and I haven’t swum since I gave birth, and to my own surprise I am not in a big rush to start since motherhood is keeping me busy and “in shape”, but I’ve got to say that it felt great to move my body.

After the class, I told Emily how nice it was to have a baby-mommy retreat, she replied: “When you are by yourself with your baby, it is also a kind of retreat between you two, right?” What a mindful way to think about motherhood. She is so right!

Being a mother especially in these three first months is far from easy, but as Emily said this trimester has been like a retreat. I looked at the dictionary definition of retreat - an intimate way of deepening powers of concentration and insight.

That’s exactly what I have been doing, concentrating my time on Sky to deeply understand what she needs and how I can provide it to her. Every day there are new insights, challenges, and things to learn, and so far my three favorite ones are: 1) My body can nurture my baby Breastfeeding is really incredible! Sky was born weighing 6.14 pounds, and in two months her weight has almost doubled. I have been exclusively breastfeeding and it’s truly magical to watch her grow by the second “just” with my milk.

Mother’s milk is custom-made to meet the needs of the baby with the perfect amount of high quality protein, self-digesting fats, vitamins, minerals, hormones and enzymes. Plus, breastfeeding is also wonderful for the mother’s health: promoting emotional health and postpartum weight loss, lessening osteoporosis, and reducing the risk of breast cancer. So, I cherish every breastfeeding moment with Sky. 2) My heart knows what makes her happy Since the day she was born, I believe that my “job” is to learn and get to know my baby. As I wrote, everyday there are new challenges and things of learn.

Some days I wanted to cry with her because I didn’t know what the “right” thing to do to make her happy was. There are so many theories and so much advice from family and friends when you become a parent.

But soon, I realized that my motherly intuitions have the “right” answers for my baby. A study showed that when a mother hears her baby cry, the blood that flows to the area of her brain that controls nurturing behavior increases, as does blood flow to her breasts. So the mother has the urge to pick up and comfort her baby. So when I follow that “urge” and hold my baby we both feel a sweet comfort on each others heart.

3) It’s easier to be a mother than a baby.

I used to say: “a baby’s life is so good! Someone is holding you, feeding you, taking care of you 24/7.” Well my opinion has been changed. Now I think that it’s not easy at all to be a baby because babies depend 100% on someone else.

Babies can’t hold their heads, they are uncoordinated, they can’t see very well, every feeling is new to them, and they cannot tell us specifically what they want.

As an adult, if my neck hurts, I can ask for a massage and tell the therapist exactly which spot is bothering me, or if I am tired, I can take a warm bath and fall asleep without someone bouncing me. Babies can’t. The only way they can express themselves is crying and/or making cute complaining noises and hope that mom or any caregiver will understand and provide exactly what they need. It has been proven that mothers have a built-in intuitive system with which we can listen and respond to the cues of our babies. How wonderful is that!

18 | HAWAIISPORTMAG.COM

Huge thank you to my support crew, my husband and my mother, that allows me to dedicate my heart and soul to my little Sky. There are not enough words to describe how special it is when I am able to fulfill her needs and she answers with her big toothless smile. It melts my heart and it makes every little challenge worth it. Happy-healthy mommy, happy-healthy baby!

Join us for this all NEW family friendly 5K to celebrate the new Kalapawai Cafe in Kapolei!

Register your family of 3 or more, and save $5 per person!

Keiki will enjoy our craft zone and keiki race with special keiki medal!

Name___________________________________Age______ Address_________________________________________ City________________State___Zip_____Phone___________ Email (important!)___________________________________ Shirt Size:

___XS ___Small ___Medium ___Large ___XL ___2XL

Gender: __Male __Female __$5 - Add optional finisher medal __$25 - Keiki 10 and under __$30 - Early Bird until July 15 __$35 - July 16 to September 15 __$40 - September 16 and later

Register on active.com or mail entry no later than November 15th!

Make checks payable to Tropical Triple Crown, PO Box 101, Kailua HI 9673419 | HAWAIISPORTMAG.COM

The Leeward Bikeway: 23 miles of multi-use path!

TEXT BY

Hannah Neagle

IMAGE BY

HBL

On Saturday June 6th Hawaii Bicycling League (HBL) staff and 12 Leeward Bikeway Advocates rode the majority of the intended Leeward Bikeway multi-use path from West Loch Shoreline Park to Pohakunui Cove.

On their 25-mile round-trip journey they were amazed at and gained familiarity with the area that will link Honolulu to West Oahu and connect Oahu with multi-use trails.

The Leeward Bikeway has been in the works since 1977. When completed, it will run along the Oahu Rail & Land Company (OR&L) train tracks from the Pearl Harbor Historic Trail, link up with the West Loch Shoreline Park, run across the Ewa Plain, and finish in Nanakuli. In 1980, the Federal government transferred the land title for the railroad right-of-way to the State of Hawaii with the condition that the property serve as a multi-use path for non-motorists of all skill levels, speeds and ages.

Lectie Altman is a local triathlete who lives and trains on Oahu. She began swimming competitively when she was 7.

She moved to Hawaii in 2009 and in 2011 her focus switched to triathlon. Since then she has completed 4 Ironman triathlons (2 of which were the World Championships in Kona

The Leeward Bikeway will be 23+ miles long, will pass 14 parks, travel within a half-mile of 11 schools and dozens of stores, restaurants, and beaches. Phase 1 begins at the end of the Pearl Harbor Historic Trail, linking up with West Loch Shoreline Park, and ending at the Hawaiian Railway Society Train Station in Kapolei. Phase 2 will travel west through Ko Olina, just past Kahe Point (Electric) Beach in Nanakuli.

Phase 1 is designed, planned, and has funding allocated for its completion! It will cost $9 million, is 80% Federally funded, and 20% State funded. All that stands between the construction of the Leeward Bikeway project is the completion of the Section 106 portion of the National Historic Preservation Act which is in currently in the last stage: resolution of adverse effects on historic properties.

In May 2016, Hawaii State Representatives and Senators passed resolution HCR169 urging the Department of Transportation to begin construction of the Leeward Bikeway before the end of 2016. In January, at the HBL annual dinner, longtime HBL Member Randy Ching donated $30,000 towards HBL Leeward Bikeway Advocacy efforts, which was partially matched that night by $15,000 from other HBL Members. HBL is still seeking $15,000 more to match Randyâ&#x20AC;&#x2122;s donation. The project has been in the works for 36 years, but with strong community support, 2016 will be the year the Leeward Bikeway becomes a reality.

Please visit HBL.org/LeewardBikeway to make a donation, sign our List of Supporters, add your group/organization/business to our List of Supporters, request an informational presentation, or join us on a Leeward Bikeway Exploratory Ride!

20 | HAWAIISPORTMAG.COM

Contact Hannah Neagle Hannah@hbl.org or Eric Hermosura Eric@HBL.org for further information!

HBL Sets Sail for Neighbor Islands TEXT BY IMAGE BY

Frank Smith

Project M

Frank Smith is a fixture on the Hawaiian bikescene and was recently featured on our cover.

In mid-May a group of 21 adventurous Hawaii Bicycling League cyclists were on board Norwegian Cruise Line’s Pride of America for a 7 day quest of Maui, Hawaii Island (Hilo & Kona) and Kauai. This was a shakedown trip for the next boat-bike cruise scheduled for September 17-24 which dovetails directly into the September 25 Honolulu Century Ride.

A great time was had by everyone from hard core racers, families with kids to the more casual riders. This was a hassle free way to truly experience our glorious neighbor islands from the saddle of your bike and rekindle your love of the open road after years of covering the same Oahu routes.

The challenging 70 mile west Maui loop is luring the serious rider while the short , flat and mainly traffic free ride to Paia for wind surfing culture and excellent gelato for the less ambitious. And that’s just Maui. On Kauai we enjoyed the guide services of several local riders to lead us to the special places only locals know.

There was also onboard mechanical support, road maps and advice on where to ride.

The boat-bike combination is a great way to travel. No need to box your bike for the airplane-- you get the equivalent of five interisland flights for yourself and your bike. While you sleep ship sails into the night and more spectacular Hawaiian scenery and more magnificent roads to conquer on the bright new morning. Enjoy the luxury of the ship, the huge selection of ono food and drink and the fun times with your fellow cyclists for about $1,300 each—that’s less than $200 per day for hotel room, food and transportation! Get a group together and set sail for fitness and fun.

The cruise is perfect for the non- cycling spouse since there is plenty to do on and off the ship like sightsee by bus or rental car, shopping, culture, etc. It is also a smart way to prepare for the Century Ride, especially for riders coming to Hawaii for the event who will get a whole week of the greatest cycling on the planet topped off by the inspiring Honolulu Century.

For more information on the September boat-bike cruise please go to www.hbl.org or feel free to contact me at fwsiii43@hotmail.com.

21 | HAWAIISPORTMAG.COM

Clinic Stories TEXT BY IMAGE BY

Brian Clarke Brian Clarke and Kalani Pascual

Hawaii Sports Magazine has invited the athletes in Boca Hawaii, TryFitness, and BC Endurance to tell their stories so you can learn how they got involved with the clinics and why they continue training with them.

Kimo and Ashley Fisher. BC Endurance Trainings.

My dad and I joined Island Triathlon Training a year ago, thinking it would be fun to train together for the Tinman.

Dad wanted to train for running (his favorite sport) and I wanted to swim (my favorite).

I didn’t realize that the training would open us to a whole new world and that it would become such a big part of our life. The training gave us a way to cross train but, more importantly, it created a closer bond between me and my father. We live in Wailua but the training is in Honolulu which means we spend a lot of time together in the car. I have to juggle school and training. But I’ve learned from sports that I can do things if I put my mind to them.

I like the training because the coaches are patient and helpful, especially on the bike. I still have trouble controlling the mechanical part of biking, but I’m getting better at it. The group itself is welcoming and supportive. They all come from different backgrounds. It doesn’t matter how old you are or how skilled. After two programs they’ve become like family.

Dad has completed three triathlons and I have competed in five, placing in my age group for all of them. I was first the age group for the 2016 Honolulu Triathlon. I’m looking forward to continuing with the group for the Na Wahine Triathlon in September.

Ryan Leong. BOCA Hawaii. I walked into Boca Hawaii in 2006 after signing up for an Ironman. I was a swimmer/ water polo player in another life, but did not ride a bike and will never consider myself a runner. The first person I met was Eduardo Sa, Raul’s brother, who asked me why anyone would want to do an Ironman (he had done multiple). Then he said, “The Ironman Triathlon is horrible, you will probably love it.” From that moment on, I’ve been a Boca athlete and coach.

22 | HAWAIISPORTMAG.COM

With endurance sports, much time is spent in your head, and there’s a lot of ups and downs. The training groups at Boca have been amazing for keeping my motivation high and providing an endless source of inspiration.

Stealth bomber pilots, submarine commanders, medical miracles, construction workers … you never know who you will meet when everyone is stripped down to their workout gear. Which, in my humble opinion, is the best way to meet someone. It’s a place where work titles, age, race, religion, politics, don’t matter because everyone is there for one common purpose: to challenge themselves.

I’ve made some incredible friends, similar to those during childhood when we spent days swimming at the beach, riding bikes, and playing chase. Except now the swim/ bike/runs are part of organized events all over the world, and we’re much more … mature.

In the end, regardless of your goal, we’re all just doing this for fun so, enjoy the journey! Join a training group.

You won’t regret it!

Janet T. Davidson & Faye Mercer. TRY FITNESS Hawaii. Faye and I met at a boot camp fitness group.

TRY FITNESS attracts a host of women in different sizes, ages, and backgrounds (I am a professor and Faye is a nurse). Those differences and backgrounds don’t matter when we show up for workouts. While fitness is the main point of training, it’s the friendship and fun that keep folks coming back.

Faye and I are also triathletes. Our goals are to stay healthy, get stronger, and be ready for tri-adventure races from sprint through 70.3 distances. TRY FITNESS workouts are designed to challenge us and educate us.

But we also get support, encouragement, and challenge of our Tri-family. TRY FITNESS has the best support of any training group.

Faye and I have become incredibly close as a result of training together, both in the groups and when doing our ‘homework’ in the days between our group meetings.

We are often called the dynamic duo. Friendship and camaraderie make it that much easier to show up and get the work done. It’s always better to get those miles in with a good friend.

The consistency of both the group trainings and our duo workouts have made us stronger. Our risk of injury is reduced because we are consistent. And it’s more fun! For many of us real women, it’s the friendships and fun that allow the fitness to emerge, and allow us to grow stronger with each workout. Friends, fun, and fitness rock.

HONOLULU WAIKELE

23 | HAWAIISPORTMAG.COM

Scheduling Workouts TEXT BY IMAGE BY

Brian Clarke Brian Clarke

Most training schedules on the Internet tell you how many miles to run during workouts. They assume that workout mileage is the fundamental training stimulus.

But mileage is not the fundamental stimulus, which is why online schedules seldom work.

In the hard-easy system I’m describing in this series, workout effort is the fundamental adaptive stimulus, not pace or mileage. Two people can each run the same distance, yet have two entirely different experiences of effort. Even if they run at the same pace, a six-hour marathoner might run a hard workout, while a four-hour marathoner does an easy workout.

Thus the same performance ends up being different in degree of difficulty depending on a runner’s capacity for exertion. And since their workout efforts are different, the time they will need to recover from them will be different too. One athlete needs sixty hours to recover from his hard workout, while the other needs only twelve hours to recover from her easy workout.

Most Internet-based schedules do not account for these differences, and thus one can inadvertently run too easy or too hard for the amount of recovery time provided in the schedule. In either case one loses, for too much recovery can be a waste of time and too little recovery is usually maladaptive.

The graphic example included with this article shows a weekly schedule of three hard workouts (the large circles) and four easy workouts (the small circles). In this example, the athlete is ready for the hard workouts and 24 | HAWAIISPORTMAG.COM

lazy for the easy workouts, which means he/she has an optimal amount of energy for the amount of effort being exerted from workout to workout.

The process of coordinating effort and energy in this way depends in part on scheduling. Scheduling is the process of planning workouts in weekly timeslots so you have enough time between them to restore your energy and, if necessary, reduce inflammation. Otherwise, you could become sick, injured or exhausted.

It doesn’t matter what a workout consists of, say, longslow distance or short-fast intervals. When it comes to scheduling, the most important issues are 1) How hard is the workout? and 2) How much time do you have to recover from it? In general, the harder the workout the longer the necessary recovery period. Easy workouts require 12 hours for recovery, moderate workouts need 24 hours, and hard workouts 48-60 hours.

Suppose you’ve scheduled a hard (difficult) workout on Saturday morning, as in the two Saturdays shown in the graphic. Since it generally takes 48-to-60 hours to recover from a hard workout, you shouldn’t schedule another hard workout before Monday morning (48 hours after Saturday morning). Meanwhile, you could schedule easy workouts, which are short and slow enough to continue recovering from the Saturday morning workout.

In this sense, a schedule simply tells you how hard your workouts will be and in which weekly timeslots you will run them. As you reread this article, you might consider the schedule you currently employ. How hard are your workouts during a typical training week? Are they situated in timeslots that promote regular and adequate recovery from them?

If you are training for racing purposes, hard (difficult) workouts should be as hard as you need to train. Harder efforts can also build racing ability but they are generally too risky for ability building purposes.

In the next article, I’ll talk about how to structure exertion to build the five racing abilities.

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

PLAY HARD. BE WELL. An active lifestyle suits you. Our team is specialty-trained to offer the best care for patients of all ages and activity levels. Customized care and prevention is combined with a commitment to maximizing performance while minimizing injury. So whether you are a student athlete, weekend warrior or a competitive triathlete, the Queen’s Center for Sports Medicine is here to help you stay at the top of your game.

Now seeing adult and pediatric patients in Honolulu and West O‘ahu.

Call 808-691-4449 to schedule an appointment or visit www.queensmedicalcenter.org/sports-medicine

SPORTS MEDICINE

HONOLULU: Physicians Office Building III, Suite 300

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

25 | HAWAIISPORTMAG.COM

Summer Travel and the Athlete

TEXT BY

Dr. Rachel A. Coel, medical director and a staff physician at the Queen’s Center for Sports Medicine

IMAGE BY © margostock/Shutterstock

Dr. Rachel A. Coel is the medical director and a staff physician at the Queen’s Center for Sports Medicine.

The center provides comprehensive care for the treatment and prevention of injuries in athletes and active people of all ages. For more information or to make an appointment, call 691-4449 or visit www.queensmedicalcenter.org/ sports-medicine.

With summer upon us, many local athletes and parents will be preparing for sports team travel. Going from Hawaii to a mainland or international destination can bring travel-related challenges to an athlete. Here are some tips to make the journey easier and safer.

Prepare for the weather where you are going The weather in other places of the world can be very different from the weather we are accustomed to in Hawaii. Many places experience much higher temperatures, no trade winds and very dry air. Summer is a common time for afternoon lightning and thunderstorms in many cities. In some regions, nighttime does not necessarily bring cooler temperatures, with daytime heat lingering well into the evening. Before you travel, look up the weather forecast for your destination and pack accordingly. Be sure to include breathable, lightweight workout clothes, a hat, sunglasses, sunscreen, a reusable water bottle, a light rain jacket and a travel-size umbrella. If you are a coach, plan practices around the weather; consider holding practices first thing in the morning to avoid the heat of the day and afternoon lightning and thunderstorms.

Stock up on sleep and prepare for time zone changes.

The recommended amount of nighttime sleep is eight to nine hours per night.

Sleep deprivation increases an athlete’s risk of injury. The preparation for and the act of traveling is stressful and exhausting. No matter where you travel outside the state of Hawaii, you will experience some difference in time zones. In the days leading up to your travel, try to get plenty of sleep and start adjusting to the upcoming time zone by waking and going to sleep at the times you will need to do so at your destination. If you are traveling over several time zones, consider taking melatonin at bedtime during your first two to three nights of travel to assist in falling and staying asleep.

Pack wisely Overpacking can add unnecessary weight to luggage and increase the load on the shoulders and back. Plan to mix and match clothing in order to pack fewer items and reuse clothing pieces during the trip. Consider bringing items that may serve as helpful tools on the road, such as a small first-aid kit with band-aids and medical tape and reclosable plastic Ziploc bags in varying sizes. The bags can be used for wet clothes if you get stuck in an afternoon thunderstorm, or can be filled with ice from the hotel ice machine to be used as an ice pack for injuries. Packing a small, collapsible, insulated cooler bag will allow you to shop for healthy snacks at a local market and store them on ice in the hotel room or on the sidelines. Bringing a compact universal USB travel charger may prove to be a lifesaver for charging smartphones and tablets during long flights or long days at the ballpark or gym.

Give yourself time to adapt to your new location.

If possible, arrive several days in advance of the scheduled sports event. Your arrival date should be based on the number of time zones you are crossing, one day for every time zone you cross. For example, if your destination is three time zones away, you should plan to arrive three days early. Arriving well in advance of your event will also help you to adapt to the weather or altitude, which can affect athletic performance.

Fuel well Travel is often seen as an opportunity to explore and indulge. Have fun, but be sure to provide your body with the healthy nutrients and hydration it needs to perform at its best. Begin hydrating before you travel and continue to be mindful of your water intake throughout your trip. Avoid excessive caffeine and candy, high salt foods and fatty meals that may cause low energy, headaches, sleep disturbance, bloating, stomach upset or diarrhea. Most fast food restaurants now have healthier menu choices, such as salad, fruit and grilled chicken items. Take time to shop at a market and stock up on healthy snacks, such as pretzels, peanut butter, baby carrots, fruit, granola bars and hummus.

#itbhawaii Bike Fitting • R epair • Tr iathlon & Cycling G ear • R entals

I s l a n d T r i a t h l o n & B i k e • 5 6 9 K a p a h u l u A v e 27• | HAWAIISPORTMAG.COM itbhawaii.com

brought to you by:

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

Time

Event

Location

Contact

Run

July 2

7:00 AM

Kaéna Point Firecracker, 10 miles

Kaena Point

www.hurthawaii.com

Run

July 4

7:00 AM

Freedom Run, Freedom from Epilepsy, 5k. and 10k.

Kailua High School

www.epilepsyhawaii.org

Run

July 4

tba

Runway Run, 5K.

MCBH, Kaneohe

www.mccshawaii.com/races

Bike

July 9

6:30 AM

Zachary Manago´s Ride in Paradise

Wahiawa to Honolulu, 68 miles

www.hbl.org

Swim

July 9

9:00 AM

Chuns to Waimea, 1.6 miles

Chuns Reef to Waimea

www.northshoreswimseries.com

Run

July 10

7:00 AM

Kailua Beach Run, 4,4 miles

Kailua Beach Park

www.mprrc.com

Bike

July 10

8:00 AM

Zach´s Criteria in Paradise, various distances

Kakaáko

www.hbl.org

Run

July 16

tba

Army 10-Miler

Schofield Barracks, Wahiawa

tba

Run

July 17

7:00 AM

Lanikai 8K. in Memory of Daniel Levey

Lanikai Boat Ramp

www.mprrc.com

Run

July 23

tba

Camp Smith Grueler, 5K.

Camp Smith

www.mccshawaii.com/races

Swim

July 23

9:00 AM

Lani´s to Puaéna Point, 1.7 miles

Laniakea to Puaena

www.northshoreswimseries.com

Tri

July 24

5:45 AM

Tinman Triathlon

Kapiolani Park

www.tinmanhawaii.com

Run

July 24

7:00 AM

Coconut Chase, 8K.

Neal S. Blaisdell Park

www.tropicaltriplecrown.com

Run

July 30-31

8:00 AM

Hawaii Kai Ultra Run: Xtreme

Kalama Valley

www.hawaiirunningproject.com

Run

August 6

7:00 AM

Maunawili Out & Back, 22 miles, and relay

Pali Lookout

www.hurthawaii.com

Swim

August 6

9:00 AM

North Shore Challenge, 2.3 miles

Pipeline to Waimea

www.northshoreswimseries.com

Run

August 13

7:00 AM

Waianae Coast Comprehensive Health Center 5k. Run/Walk

Waianae Mall

www.wcchc.com/5k

Run

August 13

8:00 AM

Ewa Puʻuloa Keiki ʻOhana 5K Run/Walk & Hoʻolauleʻa

Puʻulao Beach Park

www.flpregister.com/208

Run

August 14

6:00 AM

BOCA Hawaii - Tamanaha 15K.

Kapiolani Park

www.808racehawaii.com

Run

August 14

8:00 AM

Keiki Run Series, Race #1

Kapiolani Park

www.808racehawaii.com

Tri

August 20

tba

Keiki Tradewind Triathlon

MCBH, Kaneohe

www.mccshawaii.com/races

Run

August 20

5:30 AM

Hickam Halfmarathon

Hickam AFB

www.greatlifehawaii.com

Tri

August 21

tba

Tradewind Triathlon

MCBH, Kaneohe

www.mccshawaii.com/races

Run

August 27

6:00 AM

Lea Lea Charity Run and Clean Up

Ala Moana Beach Park

www.flpregister.com/202

Swim

August 27

9:00 AM

Duke´s OceanFest

Waikiki Beach

www.dukesoceanfest.com

Biathlon

September 3

10:00 AM

Turtle Bay Biathlon

Turtle Bay

www.turtlebaybiathlon.com

Run

September 3

5:30 AM

Tantalus Triple Trek, 30 miles

Nature Center

www.hurthawaii.com

Run

September 4

6:00 AM

Runner´s HI - 20K.

Kalaeloa - Former Barbers Point

www.808racehawaii.com

Swim

September 5

8:30 AM

Waikiki Roughwater Swim

Waikiki Beach

www.waikikiroughwaterswim.com

Swim

September 10

tba

North Shore 5K. Swim and Relay

Sunset Beach to Waimea

www.northshore5kswim.com

Run

September 11

7:00 AM

Old Pali Road, 4,4 miles

Old Pali Road

www.mprrc.com

Run

September 16

tba

Sunset Flight Line 5K.

MCBH, Kaneohe

www.mccshawaii.com/races

Tri

September 18

6:30 AM

Na Wahine Triathlon, All Women´s Triathlon

Kapiolani Park

www.nawahinefestival.com

Bike

September 25

6:30 AM

Hawaii Century Ride, 25 to 100 miles

Kapiolani Park

www.hbl.org/hcr

Run

October 2

5:30 AM

Brio Ice Cream - 25K.

Kailua Beach Park

www.808racehawaii.com

Run

October 8

6:30 AM

World Peace and Unity of Korea 10K.

Ala Moana Beach Park

ww.spocua.com

Run

October 9

6:30 AM

Tantalus 10 Miler

Makiki Pumping Station

www.mprrc.com

Run

October 15

tba

Gunstock Trail Half Marathon and 5K.

Gunstock Ranch

www.gunstockhalfmarathon.blogspot

Tri

October 15

tba

2nd. H3 Triathlon

Ala Moana Beach Park

ww.racetothebaseh3t.com

Tri

October 16

tba

Splash and Dash Biathlon

MCBH, Kaneohe

www.mccshawaii.com/races

Run

October 23

5:00 AM

HMSA - 30K.

Kapiolani Park

www.808racehawaii.com

Run

November 11

tba

Water for the World Run

Kapiolani Park

www.waterfortheworldrun.org

Run

November 13

5:30 AM

Mizuno Val Nolasco Half Marathon

Kapiolani Park

www.808racehawaii.com

Run

November 13

8:30 AM

Keiki Run Series, Race #2

Kapiolani Park

www.808racehawaii.com

Run

November 20

6:45 AM

Ka Iwi Coast Run and Walk, 4 miles

Sandy Beach

www.kaiwicoastrun.org

Run

November 24

7:00 AM

Turtle Bay Turkey Trot

Turtle Bay

www.turtlebayresort.com

Run

November 27

7:00 AM

Silvia A. Martz 5k.

Kapiolani Park

www.mprrc.com

Run

November 27

7:30 AM

Keiki Run Series, Run #3

Kapiolani Park

www.808racehawaii.com

Run

December 3

tba

Kalapawai 5K. Run / Walk

Kapolei

www.tropicaltriplecrown.com

Run

December 4

9:00 AM

XTERRA World Championships

Kaáawa Valley

www.xterraplanet.com/trailrun/worlds

Run

December 11

5:00 AM

Honolulu Marathon

Ala Moana Boulevard

www.honolulumarathon.org

Bike

Juni 25

tba

Cycle to the Sun

Paia to the top of Haleakala

www.cycletothesun.com

Run

July 16

tba

Iao Valley 10K.

Iao Valley

www.virr.com

Tri

August 20

various

XTERRA Adventure Fest

Fleming Beach

www.runnersparadiseinc.com

Run

September 10

5:00 AM

Hana Relays

Maui Airport to Hana

www.virr.com

Run

September 18

5:00 AM

Maui Marathon and various distances

Maui Mall

www.mauimarathonhawaii.com

Maui Events

Big Island Events Run

June 26

5:30 AM

Kona Marathon, Half, Quarter and 5K.

Waikoloa Beach Resort

www.konamarathon.com

Tri

July 10

7:00 AM

Hilo Triathlon

Hilo

www.hilotriathlon.org

Run

August 20

7:00 AM

Volcano Rain Forest Runs, 5K., 10K., Half, Keiki Runs

Cooper Center

www.volcanorainforestruns.com

Tri

July 17

tba

Kauai Triathlon

tba

tba

Run

September 4

6:00 AM

Kauai Marathon

Poipu

www.thekauaimarathon.com

Molokai and Lanai Events 28Kauai, | HAWAIISPORTMAG.COM

brought to you by:

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

Time

Event

Distance / Location

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

Information 988-4633, www.hbl.org

Tues.

7:00 AM

Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

IT&B Sunday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Sun.

8:00 AM

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

KCC - White Church

www.itbhawaii.com

Running on Oahu Mon.

5:30 PM

Hawaii Running Project, Running 101

Ala Moana Beach Park (near lifeguard tower 1E)

www.hawaiirunningproject.com

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Kailua High School

www.longrunergy.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Waikiki Shopping Plaza

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

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

www.lanikaijuice.com

Fri.

6:30 PM

Aloha Friday Night Fireworks Run

Fort DeRussy Beach Park (near volleyball courts)

www.hawaiirunningproject.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Running on Maui Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:30 PM

Kihei Community Center

samuelwilbur@yahoo.com

info@mauirunning.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Running on Big Island Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Training Groups tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com www.bcendurancetrainings.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

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 www.uhmastersswimming.com

swim

University of Hawaii Masters

Masters Swim Club

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

tri

Marion Summerer Coaching

Triathlon Training

www.marionsummerer.com

tri

Pacific Fitness Design

Triathlon / Running

www.pacificfitnessdesign.com

tri

Triple Fit Training

Triathlon

www.triplefithawaii.com

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

29 | HAWAIISPORTMAG.COM

SPECIAL EVENT You can still sign up to participate in Hawaii’s People Triathlon.

Download entry form from tinmanhawaii.com or register online via Active.com Email: tintrihawaii@gmail.com Phone: 808-202-1065

30 raffle prizes will be given out before 9:00 am awards ceremony: gift cards, gift baskets, Tinman tee-

REMINDER! th

36 Annual Tinman Triathlon Sunday July 24, 2016

30 | HAWAIISPORTMAG.COM

shirt quilt, and the grand prize:

Specialized Allez Sport Bike from The Bike Shop.

Register as individual or team relay. Don’t miss out,

Sign up today!

31 | HAWAIISPORTMAG.COM

Pay Attention TEXT BY IMAGE BY

Brad Yates Donna Owns

Monitor the quality of your thoughts on a regular basis.

The confidence to perform at your best and excel is consistent with how you talk to yourself in the moment. To express all of your fire and passion you must BELIEVE… and have access right now to the feelings required by the challenge.

The coaching points that follow will provide the awareness, interest and discipline to adjust your mind–set, speak to your feelings and follow the rules for handling challenges.

PAY ATTENTION Coaching Point #1 Breathe Plenty Performance breathing, with serious practice, can provide a calm state to pay attention and perform under extreme pressure. Focus on the process that allows you to settle down, be present, and employ the psychological reminders and feeling cues as you perform the required skills in the best possible way.

Reflection: Contrast this to the pitcher in baseball who pays attention to the pressure and expectations of the moment. His throwing motion becomes forced. He grips the ball too tightly and looses velocity and movement on his pitch. He is no longer pitching with a purpose; he is now simply throwing hard… and his pitch is slower and easier to hit.

Coaching Point #2 Cultivate Gratitude By training your mind to be grateful, you can learn to settle down and recognize the red flags that signal the presence of pressure so you can remedy the situation.

The strength of your “why” provides the interest and intense desire to pay attention and match up with the challenge. You are able to maintain the awareness you need to recognize and reframe negative thoughts that tighten and restrict the mind–body–spirit’s ability to work together in a cooperative manner.

Reflection: Learning to pay attention in this manner allows you to operate at acceptance, adjust your mind–set, work hard, seek and except feedback, and learn from bad performances and losses. Listen to your body and respond accordingly.

Coaching Point #3 Cultivate Excitement By training for the right energy you are able to pay attention and find joy and value in challenges. You are able prepare with just the right amount of intensity, give your best effort, and execute the right skills under all kinds of pressure.

Reflection: Learning to pay attention to what is required to be fully engaged in the heat of the moment is a lesson in speaking to your feelings. The exhilaration of playing well when it counts the most is a source of fire that must be recognized and recorded. Picture the tennis player making an incredible “get” and then hitting a screaming 32 | HAWAIISPORTMAG.COM

"Pay Attention" is something I do before, during and after both training and racing. Before: I focus on how I want to feel. During: I take stake and use the exercise to place any negative voices aside, to refocus on a positive thought and outcome. After: I think about my takeaways, and how I can do more of the good points next time."

Donna DeWick, Paratriathlete Open Paratriathlon World Championship 2015 (Chicago) (BeatingLimitations.com) winner down the line. Pure passion in movement. The energy expended comes back as feelings that must be celebrated.

Coaching Point #4 Cultivate Devotion When it comes to preparing to perform under extreme pressure your efforts must be pure — free of resistance — hard work turned into the joy of training and competing at the best of your ability. This time and effort is a privilege, a training ground for living with integrity. It is a time when you can be competitive when it counts the most.

You can perform with enthusiasm, express passion and be satisfied with the results of your efforts.

33 | HAWAIISPORTMAG.COM

The Waikiki Roughwater Swim Committee presents: the 47th Annual Waikiki Roughwater Swim San Souci Beach to Duke Kahanamoku Beach 2.348 Mile Open Ocean Swimming Challenge Labor Day - September 5, 2016 starting at 8:30 a.m.

Free open water swim clinics 8:00 am July 24 at San Souci Beach 8:00 am August 14 at Duke Kahanamoku Beach Register online at: www.waikikiroughwaterswim.com

BC Endurance Training Programs June­July­August Trainings: ● Summer Swim Training.​ June 6 to Sept 4. Intermediate and Advanced Swimmers. ● Summer Jogger Training.​ April 11 to July 30. Runners, Joggers, & Walkers. Beginners welcome. ● Island Triathlon Training. ​July 24 to September 30. Beginners and Intermediates welcome. ● Honolulu Marathon Training.​ August 1 to December 11.

Runners, Joggers, & Walkers. Beginners welcome.

To be on the mailing list for any of our excellent trainings, And to take advantage of our 3­free­workouts offer, Go to the sign­up page on our Website:

http://bcEnduranceTrainings.com/

​

34 | HAWAIISPORTMAG.COM

September 10, 2016 · 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: Individual $60 / Teams $75 includes Finisher T-Shirt & swim cap. Add $10 for late entries. Entries must be postmarked by September 1, 2016. No guarantee of Finisher T-Shirt for for entries postmarked after September 1. No refunds...

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.

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 REGISTER ON ACTIVE.COM northshortriathlon@gmail.com

35 | HAWAIISPORTMAG.COM

Try Team Adventure: Kilauea Iki Trail, Hawaii Volcanoes National Park, Hawaii Island “Wherever you go, go with all your heart”. - Confucius TEXT BY

Jenn and Matt

PHOTO BY

Jenn and Matt

Hawaii Sport Try Team - is here to try out things for us. What shall they try out next?

If you plan to do this hike, I would suggest to bring the following: Sunscreen Bug Spray A light rain jacket First Aid Kit Water A small snack (just in case) Hike Information (Provided by National Park Service) Walking distance: 4 miles (6.4 km) Estimated walking time: 2–3 hours Elevation: 3,874 feet (1,180 m) above sea level.

36 | HAWAIISPORTMAG.COM

Jenn’s View Anytime I travel, a fitness component is always in mind. My husband and I decided to take a trip to the Big Island to visit some friends. Our main goals were to relax, enjoy the views and have some adventure. Big Island is one of my favorite islands. They have amazing food, coffee and of course hikes! On the top of our list was to visit Hawaii Volcanoes National Park. At first, the Kilauea Iki trail seemed like an easy hike, however it really was deceiving as the weather really changes throughout the hike. At the beginning of the hike, it is much cooler and as you walk down the trail it gets hotter and hotter. I would suggest dressing in layers and long pants for this hike.

Each elevation change brought a new views of different ecosystems. One minute you are in a lush forest and the next you are in a desert. What I love most about this hike is that it is a middle range hike, not too easy and not too hard.

I am so happy that we had an opportunity to try something we never did before.

I really appreciate that Matt is always willing trying to do something new even if he doesn’t always want to! For any couple looking for a fun getaway, Big Island should be on your list!

Matt’s View Walking across a moon like landscape isn’t the first thing one thinks of when imagining a vacation. Stunning vistas, breathtaking waterfalls, comfortable hotel rooms are all the things I think about when planning and enjoying a vacation with my wife. Don’t get me wrong, we enjoyed all of these ideas and more. Hawaii island, offers so many different ways in which to enjoy yourself. What I never thought would happen, but indeed wanted to see, was being able to hike a volcano. Granted the volcano was dormant and everything I read said that there was no threat from a real life Dante’s Peak.

Hiking along Kilauea Iki Trail is at first a nice leisure descent into the crater floor.

With many plants to see, there is many an opportunity for that picturesque moment. But once you see a glimpse of the crater floor you realize that you are stepping into an environment much different than anything you’d seen before.

The moon like landscape is something that you’ll never be prepared for. It’s sparsely populated with plants, more dirt than anything else. Looking from the top of the trail head, you don’t realize the sheer vastness of the crater floor until you’re standing in it. It truly is one of those moments you realize how insignificant one is compared to mother nature.

As with many of my adventures in nature, my wife had to push me along to agree to go on this. Always trying to push to try new things, I do tend to be stubborn and would rather stay in my comfort zone. But as this writing implies I wouldn’t have been able to enjoy, to experience this opportunity if not for the constant and loving drumbeat of my wife.

Hawai‘i

Volcano Rain Forest Runs

August 20, 2016

Half Marathon • 10K • 5K

Celebrating Hawai‘i Volcanoes National Park Centennial 2016 ase ncre I e e F st 1, Augu 6 201

| HAWAIISPORTMAG.COM Completion event for the 2016 Big Island Half Marathon37Triple Crown Series

Register Online at HBL.org/HCR hbl.org/hcr

The Official Vehicle of the Hawaii Bicycling League

38 | HAWAIISPORTMAG.COM

HONOLULU CENTURY RIDE

39 | HAWAIISPORTMAG.COM

Increase Cadence

TEXT BY

IMAGE BY

Patrick Sullivan, SPT at JACO Rehabilitation

Marissa Maaske

References: 1. Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2011). Effects of Step Rate Manipulation on Joint Mechanics during Running. Medicine and Science in Sports and Exercise, 43(2), 296–302. http://doi.org/10.1249/ MSS.0b013e3181ebedf4 2. Schubert AG, Kempf J, Heiderscheit BC. Influence of Stride Frequency and Length on Running Mechanics: A Systematic Review.

Sports Health. 2014;6(3):210-217. doi: 10.1177/1941738113508544 3. Allen DJ, Heisler H, Mooney J, Kring R. THE EFFECT OF STEP RATE MANIPULATION ON FOOT STRIKE PATTERN OF LONG DISTANCE RUNNERS. International Journal of Sports Physical Therapy. 2016;11(1):54-63.

40 | HAWAIISPORTMAG.COM

A quick look at the statistics on running injuries might make you wince. Of the nearly 28 million Americans lacing up each week, 56% of recreational runners and up to 90% of those training for marathons sustain a running related injury each year1. Going by the numbers, it is one of the most dangerous sports out there. But this article isn’t meant to scare you away. For most of us, the physical, psychological, and emotional benefits of running far outweigh the possible harm, especially when you consider that some of the most frequent causes of injury can be easily identified and modified.

One common culprit for many running related injuries is our bodies’ maladaptive compensations for not being able to reach each leg far enough behind us while running. This lack of hip extension often leads to either over-striding, -- reaching our legs too far in front of us, or bounding -- jumping too high off the ground with each step. Both of these maladaptive compensations lead to excessive force through our ankles, knees, hips and ultimately our backs, eventually leading to injury with each painful step. So how might we mitigate this risk and keep you on the move?

Increase your cadence.

This is a strategy that can be done at home and on your own. Cadence is the number of steps taken over a given length of time. Cadence is normally measured in terms of steps per minute (how many times each foot hits the ground) or strides per minute (one left + one right foot strike = 1 stride.)

Current research shows that increasing your cadence while maintaining the same speed will lead to a decreased stride length, decreased center of mass displacement, and decreased ground reaction force, as well as help avoid excessive heelstriking 2,3.

Simply put, by increasing your cadence by 10%, you can decrease how long your steps are (i.e. prevent over-striding) and how high in the air you go with each step, (i.e. bounding) which will lead to a decrease in force absorbed by the hips, knees and ankles, ultimately decreasing the wear and tear each step has on your joints and bones1.

How do I increase my step rate?

The first step (pun intended) is to determine your natural cadence. This can be accomplished by counting the number of times your right or left foot hits the ground in one minute. This is your stride rate. Double this number and you have your step rate, which with some simple math can be increased by 10%. For example, if your natural stride rate is 70 right steps in 1 minute, your step rate is then 140. .10 x 140 = 14. Add this to your current step rate and find your new goal cadence of 154 steps per minute. That number is your new target cadence. Now what?

How do I learn to run at my target cadence?

Don’t sweat it, there’s an app for that! There are several easy techniques to incorporate and run consistently at your new cadence. A simple method is to download a metronome app and set it to the same frequency as your target cadence. Then, match your foot strikes to the beat. If the thought of running to a metronome sounds worse than not running at all, worry not, there are other options.

There are some great apps and websites that can create playlists with beats that match your desired cadence. If you run with your phone, I recommend Spotify, which has a running application that you can set to your goal cadence. It will create various playlists at that tempo. If you prefer to build your own playlist from a personal music collection, Cadence Desktop Pro can be downloaded. This will analyze the your iTunes library and tell you each songs beats per minute allowing you to make a great custom cadence playlist.

Regardless of your choice, just as with the metronome, you simply must match your steps to the music’s beat, and your body will take care of the rest. You may feel that 10% increase in cadence feels too tiring at first. If this is the case, instead work up gradually starting at a 5% cadence increase and progressing over several days or weeks until 10% feels like your new normal.

Your joints and bones will thank you in the long run (last pun I promise).

If you have trouble with this process or continue to have pain, visit your favorite local physical therapist to get a full evaluation and get you back on the pavement!

2016 DUKE’S WAIKIKI OCEAN MILE SWIM Celebrate the Life & Legacy of Duke at the Duke’s OceanFest 2016

DATE & TIME: Sunday, August 21st, 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.

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 ENTRY FEE/DEADLINE: $40 PER SWIMMER, postmarked USPS by August 15, 2016. Online entry by August 19, 2016. Late entries and beach entries will be accepted for $50 per swimmer.

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.

Checks payable to: DUKE’S OCEANFEST Mail entry fee and application to: Timeline P.O. Box 25566 Honolulu, HI 96825 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 2016 Duke’s Ocean Mile Swim shirt. Awards ceremony at Duke’s Waikiki following the race.

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

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.

41 | HAWAIISPORTMAG.COM

Bodyboarding

Photo of Matthew O´Rourke by Matt Castiglione 2016 Hawaii BodyBoarding Pro Tour: Ala Moana Bowls Challenge - Aug 1-7 Holding Period Sandy Beach Challenge - Sep 9-12 Holding Period Big Island Challenge - Nov 13-19 Holding Period 2016 Hawaii BodyBoarding Amateur Tour: Sandy Beach AM - Aug 13-14 Kea’au Beach AM - Dec 17-21 2016 Hawaii BodySurfing Pro Tour: Point Panics/Jr Event - Jul 2-3 or 9-10 Oahu Bodysurfing Championships - Sep 17-18 or 24-25 Point Panics BodySurfing Championships - Aug Holding Period Dates yet to be determined for: BodyBoarding Clinics x2 Beach Cleanups (tied in with our contests) Bodyboard Recycling Program

42 | HAWAIISPORTMAG.COM

Contact info for all events: Norm Skorge Hawaii BodyBoarding Organizer PO Box 240333 Honolulu, HI 96824 808.224.8943 hawaiibodyboardinginfo@gmail.com www.hawaiibodyboarding.com

43 | HAWAIISPORTMAG.COM

How to...

An Introduction to Tennis: An interview with tennis professional Eduard Merc

Play Tennis

What are the major benefits of playing tennis?

Tennis is a “lifetime sport” that provides not only health-related advantages, such as aerobic/anaerobic fitness, agility or burning calories, but it also offers opportunities for active lifestyle and development of social skills through camaraderie and participation with other players on the tennis court.

Furthermore, because of its inherent nature of physical challenge and healthy enjoyment, tennis is FUN to play and enjoy at almost any age level throughout your life.

TEXT BY

Image

Ryan Trujillo

Ryan Trujillo

Tennis Calendar: Triple Crown (3 tournaments) - June to August Women’s and Mixed Night Doubles - November Annual Awards Banquet (Hall of Fame)- November ITF Juniors- TBA USTA National Selection Tournament -TBA Various Junior Section Championships- Year Round Various Adult Section Championships- Year Round For more information on ways to get in the game visit: www.hawaii.usta.com Eduard “Eddie” Merc, originally from the Slovak Republic (formerly Czechoslovakia) now residing on Oahu, is an individual heavily involved with the Hawaii tennis industry. With over 15 years of coaching experience, Merc is one of the highest certified coaching professionals in the state as a USPTA Certified P1 Instructor. Currently, Merc holds the position as the Director of Adult Tennis for the USTA Hawaii Pacific Section. He was a top collegiate tennis athlete and is a graduate from Hawaii Pacific University and University of Hawaii with M.B.A. and M.S.I.S. degrees.

Merc will also soon complete his doctorate degree from the University of Hawaii in education with hopes to further develop the tennis population here in the islands.

44 | HAWAIISPORTMAG.COM

What equipment does an individual need to play tennis?

In order to play tennis, you need a good tennis racket, tennis shoes, tennis balls as well as sports clothes that will make playing tennis enjoyable and fun to participate in. Tennis rackets come in a variety of materials and sizes, and a tennis pro or tennis store sales person can help you find a tennis racket that best fits your current skill level, such as a beginner, intermediate, or advanced type of a tennis player. It is also important to invest a little more in good quality tennis shoes to provide you with support and stability while chasing balls on the tennis court.

What sets tennis apart from other sports?

Throughout your life, tennis can be considered as one of the few sports that offers comprehensive benefits from the physical, mental as well as emotional point of view. Several research studies have been done in the past to show that playing tennis improves your immune system, promotes healthy growth of the mind, and increases self-esteem. Also, it helps improve discipline and social skills through active, regular training and interaction with players, coaches, and teams. Furthermore, according to Dr. Jim Gavin, author of The Exercise Habit, “tennis outperformed golf, inline skating, and most other sports in developing positive personality characteristics”. Thus, tennis is truly one of the healthiest activities that you can participate in order to become a fitter, happier, and better person in various aspects of life.

Tennis can be an intimidating sport for some, what’s the best way to get into the game?

The best way to get into the game of tennis is to either sign up for fun and exciting tennis lesson programs for kids or adults in your community, such as USTA’s Play to Learn Program (www.trytennishawaii.com) that will provide you with fundamentals of tennis, and it will give you opportunities to interact with coaches and other beginner players to further learn more information about scoring, court rules as well as strategies to succeed in your competitive game of tennis. Also, tennis can be a lot of fun with another friend(s) that already play recreationally. This way, you are motivated and engaged in a group of friends to enjoy tennis as a social activity after a stressful day at work or school.

After learning the basics, what does a player do to take their game to the next level?

After participating in basic level training lessons and play, tennis players can improve their stroke selection, court footwork, and match strategy by working one on one with tennis club instructors to take their game to the next level. Also, tennis is all about active competition. Hence, players need to experience the excitement as well as pressure when participating in competitive matches in order to improve their mental, physical, and strategic aspects of their tennis game. Lastly, players can test their improved on-court skills by registering and participating in various community leagues, such as USTA’s Adult League Programs that has over 3,000 active players in Hawaii alone.

The Basic Strokes of Tennis: Serve Grip your racket with your dominant hand, and hold it as you would a hammer.

Hold a tennis ball in your non-dominant hand. Stand sideways on the court baseline and start tossing the ball over your head while simultaneously bring

your racket up in a ‘trophy position’ to end up with your racket behind your back. Once the ball starts to go down, swing up with your racket to make a contact point with the tennis ball. As the racket touches the ball, continue the racket movement by going forward with your body and the racket and step into the court. Go back to your ready position to hit the next ball.

Forehand Prepare for the shot by being in a ready position on a tennis court by holding your racket in front of you with your knees slightly bent. Keep your racket head about level to your head as your non-dominant hand leaves the throat of your racquet. Start bringing your racket back as you see the tennis ball coming to your side of the court.

Generate your forward swing as you set your feet up to hit the ball in front of your body. Hit the ball when the ball is a comfortable distance from your body and within striking range. After the ball contact, continue to bring your racket forward by pronating your forearm. Go back to your ready position to hit the next ball.

Backhand Most players choose between a one-handed or two-handed backhand. Recreational players usually hit a two-handed backhand as it is more comfortable and more accurate than a one-handed backhand. Prepare for the shot by being in a ready position on a tennis court by holding your racket in front of you with your knees slightly bent. As the ball approaches, start making a

pivot and shoulder turn. As you bring your racket back, your body weight should be on you back foot.

Drop your racket as you start to hit through the ball in front of your body, and at the same time, start shifting your body weigh from your back foot to your front foot. Swing the racket forward to the contact point with the tennis ball. Go back to your ready position to hit the next ball.

Volley Volleys are hit at the tennis net without letting the ball bounce on the ground. It is often an offensive shot.

Prepare for the shot by being in a ready position on a tennis court by holding your racket in front of you with your knees slightly bent. As the ball is coming to you, do a split-step (a small hop) to get ready to hit the ball in the air. While the ball is approaching, step forward and push the ball over the net generating power from the forward momentum off your step and the speed of your racquet.

Complete the contact point by pushing the racket forward to ‘follow’ the ball back to the opponent. Go back to your ready position to hit the next ball.

45 | HAWAIISPORTMAG.COM

If You Don´t Run Trail…

You Should

TEXT BY

Image

Kelly Jeffers

Stephane Lacasa Photography

Find Oahu Trail Run Club on Facebook or email Julie Takishima-Lacasa, club facilitator, at julie.takishima@yahoo. com for more info. The club is free and meets every Sunday morning at the same time (7:30am), but on a different trail each week, providing the opportunity to see new parts of the island.

It’s Sunday, 7:30 am and the crisp Oahu air fill the lungs. Cars start to trickle into the parking lot. Greetings and salutations fill the ears while muscles are stretched in preparation for this morning’s activities. Soon, a brief overview is given to the group on what lies ahead. Before long, the feeling of a soft mixture of dirt and leaves is underfoot while beautiful foliage whizzes by under the thick canopy of trees, which provide much needed shade just as the first sweat of the day starts building. Heart rates start to climb from the mixture of physical activity and the anticipation of seeing something brand new and amazing around the next corner. As more technical terrain approaches, the pace slows and the conversation picks up. The Chatter is fun and always welcome, even though it makes it harder to regulate breathing and pace. But the ensuing laughter always provides a mental escape from the physical difficulties, actually making it easier for the body to push harder. After all are done, stories from the morning are relived and shared while cooling down before the group heads out together to procure some much-needed nourishment, usually in the form of Bloody Marys and great brunch food. More stories are shared in between bites. When bellies are full, goodbyes are passed around and future plans are made. And even though it feels like a whole day has gone by, the clock is showing a time well before noon, leaving the rest of Sunday available for whatever it may bring.

This scenario portrays just about any of the trail runs I’ve done with the Oahu Trail Run Club over the last few months. So trail running has quickly become a favorite way for me to keep up my physical and mental fitness, for a myriad of reasons. First and foremost, in most ways trail running is proven to be less impactful on the body than road running. As a former multi-sport athlete (and current aging male), my body can’t take the pounding that road running puts on the lower joints like the knees and hips. I’ve seen a noticeable difference in the way my body talks to me after running roads versus running the softer terrain of the trail. Because of this, I recently made the decision to avoid road running all together.

Secondly, trail running keeps me mentally active at all times and helps me exercise my most important muscle. My brain gets in a pretty good work out

46 | HAWAIISPORTMAG.COM

hitricenter

47 | HAWAIISPORTMAG.COM

when I have to constantly be evaluating the terrain for for roots, rocks, slippery surfaces, branches, and the safety of other people while at the same time concentrating on heart rate, breathing, and muscle fatigue. But quite literally, trail running has been shown to physically change your brain. Studies have shown that people who trail ran in a natural environment had decreased activity in the parts of the brain associated with mental illness and stress when compared to the brain activity of those who ran in an urban setting. And when you’re out on the trail, close to nature and away from the concrete jungle, it’s not hard to see why this happens. And besides, trail running, especially with a group of people, is quite simply just more interesting and FUN than boring old road running.

Lastly, trail running provides a much more time-efficient work out than road-running. When you’re out on the trail, you’re running up hills and down hills, jumping up, jumping down, moving your whole body side-to-side, swinging your arms more dramatically for balance, climbing up and down obstacles, constantly adjusting muscle use and heart rate with the changing paces. All 48 | HAWAIISPORTMAG.COM

of this adds up to provide more of a full-body workout than traditional running could ever provide. When I found it increasingly difficult to fit spare time into my schedule, even just one trail run on Sunday provided me with a good enough work out to carry me through the rest of the week. And due to the results I’ve seen, I have been more motivated to find time for doing multiple, shorter distance trail runs during the week.

Gary Lepisto, who has coached endurance athletes of every age for over 30 years, says he believes that the most difficult aspect of converting from road running to trail running is overcoming trail running’s erratic pace changes. “Trail runs are like interval sessions,” he says.

“You have hills you must run hard, technical sections on which you can’t recover, and easier smooth sections where you can regroup. My favorite trait in a good trail runner is the ability to suffer.” Trail running is definitely a great way to increase physical and mental endurance and the Oahu Trail Run Club is open to people of EVERY ability level, from beginner to advanced, which makes this a great way to meet and run with fun people who have similar fitness goals.

49 | HAWAIISPORTMAG.COM

Pineapple and PR´s

TEXT BY

PHOTO BY

All too often athletes toe the start line of a race with goals and expectations only to cross the finish line with either their hands raised in victory, head down in defeat, or worse yet, a trip to the medical tent. As a runner and triathlete who’s completed over a hundred races in the past 14 years, I’ve had my fair share of all three outcomes. Each and every race has taught me many lessons that applies on and off the course and my Boston Marathon experience was no exception.

When I qualified for this race at the Honolulu Marathon in 2014, I missed the sub-3 hour mark by 56 seconds. Since 2010, all I ever wanted was to run a Boston-qualifying time (BQ) of 3 hours and 5 minutes, so to finally accomplish my goal after four unsuccessful attempts was a dream come true. But with my ticket punched to run alongside the best in the world, I knew had to raise the stakes and go on a quest to run under 3 hours in Boston.

Odeelo Dayondon

Odeelo Dayondon and Andee Fukuhara

We arrived in bean town Friday afternoon, and I went straight for a short three mile run to shake out 15 hours of sitting in a plane, train, and taxi. This was my first visit to the east coast and the coldest weather I’ve ever ran in, and with the temperature ranging between 55-60 degrees, it was perfect once I got moving.

The next few days before the race would be a whirlwind of activities that to me, are all a part of the Boston Marathon experience so I gladly participated.

Supporting my girlfriend Andee and a few others from Hawaii at the Boston 5k the next morning was a great preview of the energy and atmosphere that I would soon experience on race day. Shortly after that, we made our way to bib number pick-up at the Hynes Convention Center, which was easily the largest and most ethnically diverse marathon expo I’ve ever been to.

Next up, a large group of us from Hawaii booked a tour at the Sam Adams Brewery and happily participated in some pre-race hydration. And finally, we all caught a baseball game at the historic Fenway Park, where we got to watch the Boston Red Sox defeat the Toronto Blue Jays and I got to wear the 2013 Red Sox World Series ring for a hot minute!

Typically, I’m used to races starting at the crack of dawn so having a late morning start was an odd experience for me. The first wave is set to go at 10:00 a.m. and as a point-to-point course, there is a bit of logistics involved in getting to the start. At 6:30 a.m., we met a few blocks from the finish at the Boston Common, where lines of school buses as far as the eye can see picked up thousands of runners and shuttled us to the start line in Hopkinton. We got dropped off at a local high school that served as the athlete’s village offering snacks, hydration, and bathroom facilities until we were ready to line up at our designated corrals.

Not only are we “lucky to live Hawaii”, we are also very lucky to have the “Hawaii House”, just minutes away from the start line! A man by the name of Pete Thalmann has opened his home and showed his Aloha to Hawaii runners providing a warm, dry place to stay with four restrooms, hot coffee, and great company for the past couple of decades. It has become a rite of passage and a tradition I’ve looked forward to and feel blessed to finally be a part of it.

Speaking of tradition, I couldn’t run my dream race without continuing my marathon hair tradition. Ever since I BQ’d, I had this vision of loudly and proudly representing Hawaii with a pineapple haircut. And with my bib number being 4808, of course I had to do it for the 808 state and boldly represent Hawaii. So this was it, I brought the pineapple and now I was ready to bring home my PR! As with any race, I always set three outcome goals. The first required favorable weather conditions, perfect execution, and basically all the stars needed to be aligned. I call this my “pie in the sky” and for this race it was to run under 3 hours, so anything 2:59:59 and under takes the cake. The second was to set a personal record (PR) which is simply to get a better time than my fastest marathon (3:00:55). And lastly, the third was to run another BQ (3:05:00) to qualify for next

50 | HAWAIISPORTMAG.COM

year’s race.

After a couple of hours just hanging out at the “Hawaii House” and chatting amongst fellow first-timers and veterans alike, it was time to make our way to the starting corrals. By this time it was close to 10 in the morning and the temperature had gone up significantly into the high 60s, low 70s with the sun high up in the sky and no shade or cloud cover. It was warm for most people but I think it was fine for most of us used to humid Hawaii weather.

As soon as the race started, I instantly got chicken skin all over just thinking about all the hard work I put in to finally have the honor and privilege to be there.

I also looked around and quickly realized that I was in a whole ‘nother league. I have never been surrounded by so many fast runners during a race and it was amazing to watch them run so effortlessly. It was also very cool to see spectators lined on both sides of the road, out in full force with high energy cheering everyone on.

The first 11 miles were mostly downhill so I tried my best to hold back to save my energy for the rolling hills in the later miles. My splits at that point were fairly consistent and on pace for my half marathon goal split of 1:30.

Shortly after the halfway mark is the so-called “scream tunnel” at Wesley College, one of the loudest parts of the course, where runners are known to make a quick pit stop to kiss a willing girl. Despite the rumors, this was one tradition I did not partake in. Promise!

When I gathered information from veteran Boston Marathon runners, the general consensus was that it’s an easier course than the Honolulu Marathon. Other than to watch out for the downhills and to practice them during training runs, I was told that I wouldn’t even feel the half-mile climb known as “Heartbreak Hill” after mile 20. I respectfully disagree. That hill was legit and it didn’t help that the headwinds cranked up another notch as I desperately tried to draft behind runners in front of me.

It was definitely the most challenging part of the course but once we got to the top, it was all downhill from there.

At this point I was still on pace to hit a sub-3 finish and was patiently waiting to get to mile 22 before I floor the gas pedal and leave everything on the course. When I finally got there, my horrible math skills had me thinking I had a 2-minute cushion and thought I just needed to maintain my pace and I’d have my “pie in the sky”. Mission critical failure.

Although I was clearly running my fastest splits in the last 4 miles to the finish, it was too late. It wasn’t until I passed the 1 mile to go sign that I realized I had no cushion and would be cutting it real close to the 3 hour mark.

At the very last left turn onto Boylston Street, I caught a glimpse of my Garmin which read 2:58 and looked down the long final stretch home to the finish line. With one last final kick, I dug deep, kept my eye on the prize and

sprinted home only to come 23 seconds shy of my quest to run under 3 hours.

Oh I got my “pie in the sky” alright. It was a slice of humble pie, served cold. The near misses always hurt the most and by the time I walked the four blocks past the finish line to meet my family and friends at the park, I had already replayed the race in my head at least three times to find the missing 23 seconds that could’ve, should’ve, and would’ve been.

As I sat waiting for friends, I was very torn about how I was feeling. As a goal-oriented person, I was disappointed about not accomplishing my number one goal knowing I had it in me to make it happen. As an optimist, I tried looking at the bright side of things and it didn’t take me long to realize that coming home with a 33 second PR and another BQ is not a bad consolation prize. Oh and a post-race trip to New York City didn’t hurt either.

It’s still surreal to finally check this race off my bucket list. In all, it took six years and the support of countless individuals including my family, Andee and her family, my friends and co-workers, and my coaches and training partners from BOCA Hawaii and Personal Best Training to fulfill this dream. I’m incredibly blessed to have this amazing network of support and hope to build upon this accomplishment. From here, my quest for sub-3 continues along with my pursuit to run all six world marathon majors.

I firmly believe that things happen for a reason(s) and in my case, I have 23 of them. I will be back someday, Boston. If you asked me if I consider this race a victory or defeat, I’d respond with...a picture is worth more than a thousand words.

51 | HAWAIISPORTMAG.COM

Local Legends Valerio L. Nolasco TEXT BY IMAGE BY

Glen Marumoto Glen Marumoto

In the last issue, we focused on the start of the marathon series, the Norman Tamanaha 15K. This issue will focus on the race that is the culmination of months of training, the Val Nolasco Half Marathon. As with the Tamanaha 15k, most runners view the Val Nolasco Half as just another race to help prepare for the Honolulu Marathon.

Have you ever wondered about the person who the race is named after?

And what that person did to have a race named after them? If you are one of those curious types, then read on.

Once again, we’ll start at the end first, with the obituary of Valerio L. Nolasco.

His obituary, in the Saturday, June 9, 1979 Honolulu Advertiser read like this: “Nolasco – Valerio Lamug Nolasco, Jr., 48 of 7219 Alakoko St, died Wednesday. He was a pianist for the Tahitian Lanai and a jogger who organized the Hawaii Kai Fun Runners.” The remainder lists memorial, burial, and survivor information. Taking you back to the year 1979, the important news stories of the day included the grounding of all DC10 airliners by the FAA, due to a fatal accident at Chicago’s O’hare Airport a week before when the left engine of a DC-10 came off the airplane, killing all aboard.

The grounding disrupted roughly 34% of the tourist flights coming and going from Honolulu. The following Monday, June 11th, the world reacted to the death of John “The Duke” Wayne from cancer. And the next day history was made when a British cyclist flew the Gossamer Albatross across the English Channel, becoming the first (and currently only) human-powered aircraft to accomplish the crossing. (Note: the author had just graduated from high school and was preparing to enter the U.S. Air Force Academy in two weeks.)

Val Nolasco was born in Quezon, Philippines on May 14th, 1931. A Military Air Transport Service manifest shows he came to this country in 1956, having enlisted in the Army as a Private First Class. He would rise to the rank of Specialist 4th Class when he was discharged in 1960. Yes! Val Nolasco is a Veteran! And because of his service to this country, he was interred at the National Cemetery of the Pacific (Punchbowl). As noted in his obituary, Nolasco played the piano at the Tahitian Lanai.

For those of you unfamiliar with Waikiki of years past, 52 | HAWAIISPORTMAG.COM

the Tahitian Lanai was in the Waikikian Hotel. The hotel used to be located between today’s Hilton Hawaiian Village and Ilikai. The Tahitian Lanai was known for its banana muffins and the Papeete Bar, where Nolasco played the piano. According to a tweet from famed local runner Connie Comiso-Fanelli, who moonlighted at the bar as a cocktail waitress, Nolasco was an excellent piano player who would draw in both locals and guests when he played. According to Connie, her tips rose significantly when he was playing.

As noted in his obituary, Nolasco was a runner. But what got him started in running is the stuff of legends. For you see, several years earlier he had suffered a heart attack. That experience led him to take up running, about the same time as the first running craze was sweeping through the country. In 1973, he was the first heart attack victim to complete a marathon, the Rim of the Pacific Run, better known as the Honolulu Marathon. According to his obituary in the Star Bulletin (yes there was another paper in Honolulu), Val was named Hawaii’s Heart of the Year in 1974, the year he ran the Boston Marathon with other heart attack patients.

Nolasco also formed the Hawaii Kai Fun Runners, a group who got together to run and have fun afterwards. John Harrington, a local runner, recalls the Hawaii Kai Fun Runners would hold a relay in Hawaii Kai. It was 20 miles where 5 runners would run the 4 mile Hawaii Kai loop. After his passing, the Fun Runners started a scholarship for track athletes at Kaiser High School, located in Hawaii Kai. Another local runner and Runner’s Hi Ohana member, Jeanine Nakakura was the 1982 recipient of the Val Nolasco scholarship!

Today, other than the race that bears his name, very little exists of this courageous and by all accounts humble and talented figure. There is a memorial to him, erected by the Hawaii Kai Fun Runners and other organizations.

The memorial is located next to the Union 76 gas station in Hawaii Kai, on Lunalilo Home Rd. What is the memorial? What every runner needs on a training run, a water fountain!

I hope you enjoyed reading about another of Oahu’s famed running legends. While Val Nolasco wasn’t fast (he placed 151 out of 151 in the Rim of the Pacific Run), he showed what all of us runners should strive for… determination and courage to set a goal, then achieve it. Sometimes it’s not about the perspiration, but the inspiration. Happy Running All!

53 | HAWAIISPORTMAG.COM

TRAIL RUN WORLDS KUALOA RANCH / DECEMBER 4 XTERRAKUALOA.COM

54 | HAWAIISPORTMAG.COM

877-983-7721

55 | HAWAIISPORTMAG.COM

ALWAYS BELIEVE IN YOURSELF & NEVER GIVE UP! Lectie altman

2016 Ironman Hawaii 70.3 champion

56 | HAWAIISPORTMAG.COM