November 2017

Trail Shoe Review Talking Trail Running Haleakala by Trail

The Trail Run Issue

SWIM - BIKE - RUN November - December 2017 1 | HAWAIISPORTMAG.COM

“The Loneliness of the Long Distance Runner” Runner: Annie Kawasaki Distance: 12.2 miles Location: Aasgard Pass, Washington.

Date: October 15, 2017 2 | HAWAIISPORTMAG.COM

Photo: Annie Kawasaki

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ALOHA FROM THE EDITOR

The Trails...the magic and the mystery of running on the trails are drawing us in. After we are done with the asphalt, we turn to the trails. This is where you find the solitude, or the shared experiences with fellow runners, either by the beauty or the toughness of the landscape.

Hawaii has many trails for you to explore...if you are not familiar with trail-running, then contact some of the writers in this issue, they will be happy to invite you on one of their runs.

Out in the fields and the mountains...the essence of trail running.

If you haven´t tried the XTERRA Trail Run out yet, then there is still time to sign up.

Happy Trails, Christian

HAWAIISPORTREPORTS

EDITOR Christian Friis

COPY EDITOR Crystal Hirst

CONTRIBUTORS Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Brian Clarke Glen Marumoto Mariane Uehara Sara Ecclesine Susie Stephen Motoki Nakamura Odeelo Dayondon Jenn Lieu & Matthew Nickel Malia K. Harunaga Travis Counsell Yuko Lin Nakai Marissa Tanaka Laurie Foster Hina Torres Melanie Decker Koehl Evelina Månsson Michael Garrison

COVERPHOTO

Odeelo Dayondon is here seen at the XTERRA...in this issue he is reporting from Chicago Marathon.

Photo: Yuki Mizuno

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

IMAGES Augusto DeCastro Kalani Pascual Motoki Nakamura Yuki Mizuno Mércia Starominski Crystal Hirst (c)FinisherPix.com Brian Clarke Jenn Lieu & David Aquino Yuko Lin Nakai Daniel Gordon MPRRC Project M / Hawaii Bicycling League Hina Torres Ron Alford Tony Barnhill

Kazuki Ishii Mike Adrian / XTERRA LeGrand Pound Matt Forney Susie Stephen Odeelo Dayondon

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

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Talking Trail Running in Hawaii Text by Susie Stephen Trail running in Hawai’i is a totally different experience to covering ground by foot in any other part of the United States, or the planet: you can scale the side of the world’s tallest mountain by running from ‘sea to summit’ on Mauna Kea; you can descend into one of the quietest places on Earth by tiptoeing in to the crater basin of Haleakala; you can run to wild and remote beaches only accessible by foot or boat; or you can run the contouring Maunawili trails on the windward side of Oahu that overlook the dramatic peaks of Olomana.

Hawai’i trails are rarely classical ‘single track’ that might snake smoothly across a landscape. To the contrary, Hawai’i trails are often riddled with vegetation, rocks and roots that require frequent side-stepping, or even up-and-over clambering. A certain level of agility definitely helps when trying to navigate these types of obstacles whilst moving along at a descent speed. The scenery will always leave you awe struck, and yes, the physicality might leave you a little tired and sore but trail running in Hawai’i is seriously invigorating.

The challenge of running trails in Hawai’i gives you an insight to the mind & body’s capabilities. It’s a very humbling experience to scale some of the climbs and then make it back down to sea level again, especially on hot and humid days. The talented runners who make it look easy have dedicated years of training over technical trails to master the terrain – people such as Gary Robbins, the current men’s record holder for the HURT100 race. But with practice and patience the trails are not inaccessible to beginners and trail running is a fantastic way to build strength and endurance – the possibilities are endless.

The real beauty of trail running however is that it gets you out of the concrete jungle and into ‘nature’: the tangled web of Hawaiian plant and animal life. I’ll never forget joining a group of visitors for a trail run whilst they were staying on Oahu. We ran steadily up from Manoa Falls along the Manoa Cliffs Trail (check out this section of trail using Tony Barnhill’s brilliant new Aloha Trailway map). But every time the group had just started to fall into a consistent moving pace it would come to a screeching halt when a new tropical plant appeared or a towering tree loomed over us with its distinct and captivating patterns of foliage. The cathedral-esque root systems of the sprawling banyan tree on one

In the thick of it.

Photo: Matt Forney 6 | HAWAIISPORTMAG.COM

particular part of the trail was especially halting and we spent a while beneath the air-roots taking photographs from a range of angles. Whenever I glimpsed the incredulous expressions on the runners’ faces it was a fun reminder that the environment here is truly spectacular and how fantastic it is that trails allow us to see it all, and smell it, or even taste it - strawberry guava anyone?.

These experiences are amongst some of the reasons why Hawai’i Trail Running began to take shape last year. After many in-depth conversations about why we love trail running, what it involves and how to include more people in the sport, Lindsay Bliss, Malory Peterson and I decided to create a group called Hawai’i Trail Running. The motivation was to expand the community of people who share a passion for trail running whilst providing information and some guidance when and where we can. So far, we’ve held a North Shore Trail Running Camp and numerous week-night, group trail runs. To dive deeper into the ‘whys’ I asked Lindsay and Malory to share their thoughts on trail running, on Hawai’i trails in particular and which trails they find themselves returning to time and again.

What do you love about trail running?

Lindsay: Being able to breathe in nature and clear my head.

And I LOVE the alone time!!

Malory: Trail running is my bridge between chaos and meditation. Escaping the asphalt jungle, even if only for a few miles, connects me to Earth and restores my primal self. Movement on trail, through the forests and over the ridge lines, feeds my

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deeper human needs. Solitude helps me crave companionship.

Expending energy helps me crave whole foods. Rainy conditions help me appreciate shelter. Tree trunks make me appreciate my own strong legs. When I run on the trails, I am reminded that we humans are not so alone out here. We are surrounded by living things, even on the most lonesome of trails.

of specific footwear is highly recommended - what do we like about the brand? Personally, I find La Sportiva’s Bushidos to provide great support for my high arches, without the shoe being too stiff or overly restrictive. They have also held up really well in the rocky, muddy and humid conditions, and after a few hundred miles are not showing any signs of giving up!

What makes trail running in Hawai’i different?

Lindsay: I love the fit: like a normal trail shoe: not too open in the toe box, not too tight. They are light and still have very good grip. The brand isn’t trying to be something they aren’t: they are a mountain/trail/rock climbing brand and they stick to it and don’t try to cover everything!!

Malory: La Sportiva shoes have an excellent tread for Hawai’i conditions. Since Hawai’i trails are usually muddy, wet, and slippery, I needed shoes with a lug design that didn’t slide off the roots. La Sportiva rock plates are comfortable, and the shoe material is very durable. My favorite fast trail shoe is the Helios 2.0. For long runs and high mileage weeks, I’ve found the extra support of the Akasha feels great, and the shoe design promotes proper heel-toe form when I start to fatigue. I also highly recommend the Bushido and Mutant. Oh, and all their climbing and ski gear has the best color scheme!

Lindsay: The ability to climb/run from one side of an island to another in a day in Hawai’i is amazing – the views are a mesmerizing mix of expansive oceans and stunning jungles. And it’s safe without snakes!!

Malory: Trail running in Hawai’i, as compared to many environments, is a battle of patience and strong ankles. The trails are a mix of volcanic, chossy rock, and slippery roots. They are rich with fruit trees, birds, and amazing viewpoints. Hawai’i trails are equally beautiful and challenging; their technicality demands a lot of attention to foot placement! Don’t expect to set a PR in Hawai’i, but you can absolutely expect breath-taking views and a righteous sense of accomplishment once you’ve navigated a foot-wide ridgeline trail!

Which are your favourite trails so far that you’ve had a chance to explore?

Lindsay: Kuliouou Ridge, Maunawili, and all Tantalus trails are my absolute favourite trails!

Malory: My favorite trail to run in Hawai’i is Kuliouou Ridge Trail. It is the perfect after-work hill climb escape. My favorite times to run Kuliouou are sunrise and sunset, the summit views are phenomenal. Other favorites are Aiea Loop Trail for speed work, Kahekili Trail for hiking practice, Kealia Trail for hill repeats, and Nuuanu-Judd Trail for sunset easy runs.

Before I sign off, hopefully leaving you with a few sparks of interest to go trail running in the very near future, a hint on gear and trail running shoes.

Lindsay, Malory & I all wear La Sportiva shoes (this is not a sponsored post!) and since a pair

Trail runners at the North Shore Trail Running Camp.

PhotoCredit:LeGrandPound.

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If nothing else I hope that if you do take to the trails this fall and winter, they bring you some peace and quiet, and restorative time. Green space is a great arena in which to contemplate the times we live in. Whenever I return home from a trail run I feel refreshed and ready to face whatever comes my way. The conclusion I seem to come to is: more trail running please! * Hawai’i Trail Running will be holding a group morning run on Saturday November 11th. See our Facebook page for more details or find us on Instagram @hawaiitrailrunning

The Mid-Pacific Road Runners Club presents the

Holiday 5K and Keiki Run In Honor of Sylvia A. Martz Sunday, November 26, 2017, 7:oo am

The Angel Tree Program runs every holiday season to provide underprivileged children with gifts for Christmas. As part of the race, an Angel Tree will be at packet pick up and in the finish area. You are invited to pick an Angel Tag from the tree for a child with a special wish for Christmas. Pay the amount for the gift at packet pick-up, race day, or turn it in at a Salvation Army Angel Tree location. Your gift will brighten the holidays for a child in need.

Location

Fees

Kapiolani Park. Parking is available at the Waikiki Shell Parking Lot on Monsarrat Ave. 5K Course: Clockwise around Kapiolani Park twice to the marathon finish line.

Keiki Run: 7:45 a.m.

Packet Pick-up: Saturday, November 25, 2017, at the Running Room, 819 Kapahulu Avenue from 10:00 am to 3:00 pm.

$20 for MPRRC members (5K) $30 for nonmembers (5K) $20 for the Keiki Run $45 for 5K race day entry (Please arrive by 6:30 am for race day entry) Credit cards accepted.

MPRRC Life members are free – no shirt, $10 with shirt (must complete an entry form or race day sign-up sheet with waiver) No Refunds, shirts not guaranteed for race day entries.

Please arrive early to secure your timing chip. Wear the chip around your ankle. Awards for the top three male and female finishers as well as 5-year age groups. For more information visit www.mprrc.com or call 808-295-6777. To volunteer, please call 808-295-6777. You may also register at RunSignUp.com.

Silvia A. Martz, “SAM,” was a long-time volunteer and office manager for the Honolulu Marathon Association. She was a champion for the average runner, cheering them at nearly every finish line on Oahu for many years. SAM died of cancer in 1992.

This race is in honor of SAM and all that she contributed to running in our state.

__________________________________________________________________________________________________ Angel Tree 5K Run in Honor of Sylvia A. Martz. Please use ink, print legibly, and fill out the form completely.

Last Name_________________________________ First Name__________________________ Address________________________________________________________________________ City________________________________________________State_____Zip_______________ Phone (day)__________________________Phone (evening)___________________________ Email__________________________________________________________________________ Date of Birth____________________________ Age on race day_______ Gender_____ Circle Shirt (adult sizes): Circle one:

Member

S

M

L

non-member

XL

(child sizes)

Life Member

S

M

5K Race Day entry

Make check payable to:

MPRRC Mail entry and payment to:

TIMELINE Hawaii P.O. Box 25566 Honolulu, HI 96825 Amount enclosed: $________________

Keiki Race

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

__________________________________________________________________________________________________ Signature/Signature of parent or guardian if entrant is under 18

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THE LOCAL ROUTE A Special Kind of Crazy

by Glen Marumoto

I don’t really like to talk about myself. I’ll make an exception because I’ve been asked to provide this personal story. I want to make it very clear, I’m not some super strong, fame hunting, runner, but just a normal guy who has some strange goals. However, goals are my personal failing. If I set a goal, I’m going to accomplish it.

Let’s start at the beginning. Sometime last fall, I got into this on-line discussion of what is and isn’t possible, running wise, from Hawaii. The gist of the conversation was one can’t reach a certain number of marathons in a year because it’s too hard to do.

The goal was completing a marathon in 30 different states or countries within 365 days. If you think about it, 30 marathons in a year is pretty tough without the “different” states or countries qualifier. But it hadn’t been tried to anyone’s knowledge from the state, so why not?

In order to make the goal, I had to plan prospective races around the marathons I had already done last fall or else I would be chasing a forever moving target. And since all those marathons, save the one for Hawaii, were out of state (read get on an airplane), I had to maximize my travel and personal time from work.

So I ended up doing 9 marathons in 9 states in 9 consecutive days to achieve the goal.

Until a few years ago, streaking more than a few days was next to impossible. The most one could do was a “quadzilla” or 4 marathons in 4 days, and they were all in the same state. That all changed with the advent of race organizations who specialized in streaking, especially across multiple states, like Savage Racing and Mainly Marathons. The races are usually held in parks, where a runner does multiple loops to complete the required distance. Since there is no requirement to measure a marathon to USATF certifications as long as the race director has measured the course and certifies it to be of the appropriate distance, they are valid marathons provided the participation standards are met, at least 15 starters and 10 finishers. You just can’t use the time to qualify for a race requiring qualification like Boston or New York. And honestly, no one who does this is trying to qualify for one of those races! This particular course set-up, usually in city or state parks, allows for quick set-up, easy race approval, and no requirement for traffic control.

When I started planning this, I had already “lost” 3 months of the 365 days. I had to make a choice of trying to do a marathon a weekend or cram. Because of the travel involved, cramming seemed the best option. I had done five marathons in five days once before, but it had been nearly three years. As part of the plan I set up a practice run, if you will, doing a half marathon and 4 full marathons in five days. When I finished, I was tired, but wasn’t feeling any ill effects so I deemed myself ready to tackle the big

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goal.

I had decided to build my streak around the Mainly Marathons Riverboat series (7 states in 7 days) for a couple of reasons. First, timing, the series is held in April so the weather is milder. And there were two marathons that I could add on to the series to get the 9. Second, the locations, following along or near the Mississippi River and hence the name, had some that were within an hour or so of each other. What that translated into being able to pick a central location to stay and driving each day to the various races. Being able to unpack one’s suitcase for a couple days is a luxury in this environment!

My first two races were in Maryland and Virginia.

These were outside the Mainly Marathon series and were “real” marathons. The first race was in Cumberland, Maryland in western Maryland, near the Ohio border. The second race was in Reston, Virginia, near Washington, D.C. The drive time between the two was about 1.5 hours. This was important because I could fly into and out of Dulles International Airport, a major regional hub with good connections to the next airport, Memphis, Tennessee.

Picking the airport to get to the Mainly Marathon series start in Louisiana was problematic. First, there were no airports very close to the race start in Winnsboro, Louisiana (did I tell you some of these parks were in very out of the way places?). Second, the series ended in Vienna, Illinois, some 500 miles to the north. So the choices were fly into New Orleans and drive 4 hours, then fly out of St Louis; fly into St Louis, drive 10 hours, then fly out of St Louis; or fly into Memphis, drive 5 hours to Louisiana, then drive the 3 hours back to Memphis at the series end. Because of issues of a one way rental car and not wanting to drive 10 hours through the night, my best option was flying into and out of Memphis.

Day 1: Flew into Dulles International Airport. Picked up my rental car and drove to Cumberland MD. Due to typical D.C. traffic and a Friday afternoon accident, the 1.5 hour drive turned into 4 hours, causing me to miss packet pick-up. Luckily, and as part of the plan, the race allows race day packet pick-up.

Day 2, marathon #1: Got up early to get my race bib. It was a beautiful and cold day. Starting temps were in the 40s, but perfect to run this marathon since the middle third of the race was running uphill. I had booked a room at one of my favorite hotel chains because they usually accommodate late check out requests. There is nothing like being able to clean up after a marathon. There was a casino near Cumberland and luck was with me. I made enough to cover dinner and lunch! Drove back to D.C.

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and Reston VA for the next race. This race features a free pasta dinner the night before and being one who traveled the farthest to get to their race, I got a gym bag. Bonus!

Day 3, marathon #2: An overcast day with starting temps in the low 50s. The course consisted of two 13.1 mile loops through the hilly, paved trail system in Reston.

Since I had run up and then down a hill the day before, my legs were feeling it, but I finished. I had booked my hotel at another chain where I have elite status. The elite status sometimes gives me late checkout privileges, like this time. Cleaned up and headed to Dulles to turn in the rental car and catch my flight to Memphis via Charlotte NC. Bonus! Upgraded to first class on both legs! Picked up the rental car and started driving to Louisiana. Since the town where the race was being held is so small most of the hotels were already filled, I had to stay in a bigger town about 30 minutes away. Got to my room around midnight.

Day 4, marathon #3: Got up after 4 hours sleep to head to the race start in Winnsboro, LA (Google the location). I picked-up my bib and started running. One of the best things about these race series is they have a “no runner left behind” policy. They keep the course open until everyone finishes. Since I had only had a few hours rest, I was very tired so I just did a run/walk to finish. The loop was short, like 1.4 miles, so it was a 22 loop day! I didn’t get late check-out this day because the hotel chain was not one I normally use. But that was ok because for the next two days I was staying in Greenville MS and driving to the next two races. It was a leisurely 2 hour drive to Greenville. Mississippi also has gambling. Once again, made enough for dinner for the next two days.

Day 5, marathon #4: Lake Chicot State Park near Lake Village AR was the race location, a 40 minute drive. Got up late, so when I got to the park, they were starting. About this time, I was kind of in a mental fog, so after running for 14 miles decided to start walking with someone I knew from other races. It took nearly 7 hours at 20 loops, but since I was staying in the same place it didn’t matter.

Made a few more dollars in the casino! My metabolism was starting to change. While I felt hungry, I didn’t feel like eating much. The thought of a lot of food was kind of nauseous, actually.

Day 6, marathon #5: I had to get up early to make the early start and the 30 minute drive to Hollandale MS. The race series, this year, offered an early start option. I decided to start early because the hotel could only give me an hour extra for late checkout. I had stayed at this same place the year before, where they were very accommodating, but not this year. Grumble, grumble. The temps were starting to warm up, and the clouds had disappeared so it was a tough day doing 15 loops. But another finish in another state. Got back in time to clean up, check out, and do the three hour drive to Millington TN, about 30 minutes north of Memphis. Yep, I had driven back to where I had landed three days ago. My room this night was on

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the Navy facility located in Millington.

Day 7, marathon #6: Over half way done! The race location was a short 20 minute drive from the base. The course was pretty much flat and in the shade. I was craving bacon so I had asked the cook if he’d fry bacon as part of the day’s snacks on the aid station. He didn’t want to, but I persisted so he had me get eggs and bacon. Turned out to be one of the highlights of the trip with the runners.

The loop was longer so it was ONLY a 12 loop day. On these courses, you count loops, not miles, so mentally it becomes easier. Since the Navy doesn’t give late checkout, I used the base’s gym to clean up. Then, it was a 3 hour drive to Cape Girardeau MO where I would spend the next three days. Yay, I get to totally unpack!!

Day 8, marathon #7: I had to get up extra early to drive the 1.5 hours to the race location, Columbus KY. Coursewise this was the most difficult of the series with several hills, but it had a great view of the Mississippi River and was only 12 loops. The state park was the site of a Civil War battle fought to gain control of the river. Since I was going back to the same hotel, I just took my time and didn’t kill the legs.

Day 9, marathon #8: The end is in sight! The race location was 10 minutes from the hotel. I even got to enjoy the hotel’s free breakfast!

It was a flat, 12 loop course. However, it wasn’t shaded so when the sun came out it was hot. There is a casino in Cape Girardeau. I had pretty much made enough the previous two nights to cover my hotel stay!!

Day 10, marathon #9: Last day and Easter Sunday!! It’s an hour drive to the race location, Vienna IL (the locals pronounce it VY-enna) so I decide to go early. I’m staying at my favorite chain so I have really late checkout, but I want to get on the road back to Memphis. The course is on an abandoned railroad right of way turned into a trail. It’s a flat and shady 12 loop course. I wore rabbit ears during the race. I finish and head back to Cape Girardeau for a shower, pack, and head back to Memphis for the night. I have some time so I stop for dinner at Lambert’s Café where the servers throw the rolls to the diners (if you are ever there you need to experience it!). Unfortunately, the portions are huge (plus the free rolls and free sides), so I leave most of the meal since I’m still not able to eat much.

Day 11: Mission accomplished! On the plane back to Hawaii, in First Class! Trip details: 10,500 flight miles. 1870 miles driven. 236 miles run. A couple weeks later, I’m in New Jersey running a marathon for my 10th marathon in April, ending the month with 262 race miles and 327 total miles, and my 100th career marathon.

This streak puts me well on my way to finishing my 30 marathon goal. And teaches the lesson that with good planning, great execution, and some solid willpower, anything can be accomplished. Until next time – Happy Running All!

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

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

RULES: No mechanical aids such as flota-

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

CHECK-IN & REGISTRATION:

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

$25, Youths (8 to 17 years old)  Towel included if postmarked 10/18/17  PARENT/GUARDIAN SIGNATURE NEEDED ON REGISTRATION FORM $40, Adults—Until October 29th Towel included if postmarked by 10/18/17



$50, Late entry  Accepted up to 8:30am on race day; includes a towel if available.

Mail or Walk-In Registration Only

DIVISIONS/AWARDS: 2K Elite Male & Female: Award given to the top three male/female finishers.

1K Male & Female: Award will be given to the top three male/female finishers.

Top Male and Female in the 2K and 1K will each receive a frozen turkey!

2K Age Groups Male & Female: 10 & under, 11-12, 13-14, 15-18, 19-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, and 85 and over. Awards will be given to the top 3 finishers in each age group.

Mail To: 2017 Turkey Swim c/o Neal Yamamura Nu'uanu YMCA 1441 Pali Highway Honolulu, Hawaii 96813 If mailing in, make checks payable to Nu’uanu YMCA

Contact info:

Neal Yamamura Phone: 808-541-5248 Email: nyamamura@ymcahonolulu.org

EVENT: ___Classic (2K) Age on race day: _____

___ Lite (1K)

Check one below: (All fees are non-refundable) ___ $25, Youths (8 to 17 years old)

GENDER: ___ Male

___Female

Last Name ____________________ First Name _____________________ Street Address ________________________________________________

Towel included if postmarked by 10/18/17

City, State, Zip ________________________________________________

Towel included if postmarked by 10/18/17

Phone Number_________________________________________________

___ $40, Adults (Until October 29th)

___ $50, Late entries (after October 30th) accepted until 8:30am on race day for all ages (towel included If available.

E-mail: ______________________________________________________

Waiver for the 2017 Nu'uanu YMCA. Read carefully and sign. In consideration and acceptance of my entry, I, the undersigned, intending to be legally bound, do hereby, for myself, my heirs, executors and administrators, waive, release, and forever discharge all rights and claims for damage which may hereafter accrue to me against the Nu'uanu YMCA, race volunteers, the City and County of Honolulu, the State of Hawaii, and their officers, agents, representatives, successors, and/or assigns for any and all damages which may be suffered by me in connection with my association or entry in the 2017 Nu'uanu YMCA Turkey Swim. I will personally inspect the race course prior to the race and verify to my satisfaction that the course is safe for my participation, I have read the race application in its entirety and I understand that this race is a physically demanding event designed for only those individuals who are competent in open ocean swimming. Further, I attest and verify that I am physically fit and have sufficiently trained for the completion of this race and have no known medical condition that will prevent my successful completion of this race and my physical condition had been verified by a licensed medical doctor.

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

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Shin Splints

TEXT BY

Motoki Nakamura PT, DPT, JACO REHAB

Image

Motoki Nakamura

Windshield wiper Bring foot in, keeping toes down

Calf raise with ball Raise heel while squeezing ball

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Many of Hawaii’s active individuals have recently been increasing their weekly run mileage for the Honolulu Marathon. While these runners may be mentally motivated for the upcoming race, some may be experiencing more physical stress and pain.

Shin splints (aka medial tibial stress syndrome) is one common injury these individuals may be experiencing, affecting about 5-35% of runners. Generally, these individuals experience pain to the inner side of shin bone with running, and in worse cases, with walking.

Risk factors for shin splints may include(s) increased body mass index (BMI), fewer years of running experience, prior use of orthotics, weak lower extremity and core muscles, and increased drop in their navicular (midfoot bone). Recent study has also found individuals with shin splints showed increased stiffness to two specific muscles that attach to the shin bone, called flexor digitorum longus and tibialis posterior. As the attachment site of these two muscles correlate to the site of pain, authors have concluded that these muscles are the primary contributor of pain.

There are various ways to prevent and treat shin splints. Training volume is a key consideration to avoid shin pain, therefore, heavy increase in mileage or speed should be avoided. Most guideline recommend to increase no more than 10% of your weekly mileage per week, as your body needs time to withstand the increased. For individuals who are more irritable and higher pain level, rest and ice to the painful site may be indicated until they are able to tolerate more stress to the shin.

Although more research needs to be done, calf strengthening has also found to be helpful to decrease injury risk of shin splints. By strengthening the calf muscles, it will increase shin bone density and muscle mass, which leads to increased tolerance to stress and load. Other exercises which may be beneficial are glute strengthening and core strengthening to increase stability when landing, and avoid excessive movements which may contribute to excessive stress to the shin.

The pictures below shows some strengthening exercise that may benefit from individuals who is experiencing this condition. For more information about shin splints, come visit Jaco Rehabilitation and one of our therapists will be more than happy to help you answer any questions

Forward plank Maintain neutral position

CHRISTMAS BIATHLON ~ SATURDAY Dec. 2, 2017 MAGIC ISLAND BIATHLON ~ Sunday, Jan. 14, 2018 | VALENTINES BIATHLON ~ Sunday, Feb. 4, 2018 COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes.

ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Nov. 20. Entry fee includes one Tshirt for each participant.

PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui-Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES (after Nov. 20): $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Nov. 27. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries.

RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions.

AGE GROUPS: INDIVIDUAL: 8-11, 12-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45 -49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115-134, 135+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

Enter online @ Active.com

1 K Swim : 5 K Run : Individual or Team BIATHLON SERIES:

All

Early Registration postmark by 11/20/17, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS. races start at 7:30 am Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.

Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award.

SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org

INDIVIDUAL or TEAM RUNNER (Last Name)

(First Name)

S INDIVIDUAL or TEAM RUNNER (Phone)

Birth Date

INDIVIDUAL or TEAM SWIMMER (Last Name)

Age

M

Sex

L

XL

L

XL

Shirt Size

(First Name)

S

CHRISTMAS BIATHLON: DEC. 2, 2017 Birth Date

Age

Mailing Address

M Shirt Size

Sex

City

Zip

Check this box if you are entering the BIATHLON SERIES Email Address

TEAM DIVISION (Check ONE only) Male Female Mixed

TEAM AGE GROUP (Check ONE only) 0-34 35-54 55-74 75-94 95-114 115-134 135+

Biathlon Series Entry (Mail by Nov. 20) Biathlon Series Late Entry (Do not mail after Nov. 27)

Individual $75 $100

Team $150 $175

$30 $45

$60 $90

Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.

Christmas Biathlon Entry (Mail by Nov. 20) Christmas Biathlon Late Entry (Do not mail after Nov. 27)

WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, Maui Jim, Active.com, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to

I have read, understand and agree to the terms of the waiver & release.

Date

Parent or legal guardian signature and agreement to waiver, if entrant under 18.

Date

I also agree to the terms of the waiver & release for the following events: (write initials) Magic Island Biathlon Valentine’s Biathlon

15 | HAWAIISPORTMAG.COM

Math is Hard and Trails are Beautiful

Oahu Trail Run Club - check them out at: www.facebook.com/groups/OahuTrailRunClub TEXT BY

Daniel Gordon

IMAGE BY Daniel Gordon

16 | HAWAIISPORTMAG.COM

I’m from Orlando and I’m trying to like math. Orlando is as flat as a bad surfing day, so competitive runners either drive an hour to Clermont to find hillier terrain or look for a highway overpass to do a hill work out. Most highway overpasses manage to combine being fantastically unattractive and repetitive while also allowing you to sample the finest car fumes as you gasp for air after each repeat.

So, needless to say, before moving here I didn’t do a lot of hills and when I did, I certainly did not look forward to it.

I’d been told by my math nerd friends about how beautiful and pure and perfect math is. It really bothered me when I started taking a math class recently and started learning about math concepts that run exactly opposite to my intuition.

One example is the Monty Hall problem but what bothered me the most as a runner was this one: A car drives from point A to B at 40 miles per hour and gets there after one hour.

How fast must the car drive back to make the average speed for the trip equal 60 miles per hour?

Most people will intuitively say 80 miles per hour. I certainly did. The answer is actually: faster than the speed of light. The average speed for the trip is speed over time. The faster that leg two is, the less time it takes, which means that the car spent longer driving at a slower speed during leg one, which brings down the average speed for the overall trip. In other words, covering a distance slowly takes a long time but covering it quickly takes a short time so when you average the speed over time, it skews more to slower.

So what does this mean? If you run a loop of flat paved road every day, you probably have an idea of what your minute/mile pace is. If you switch to mixing in steep trails, your average minute/mile pace will be something slower than what you’re used to. A lot slower. I never thought I’d see an average of 12+ minutes per mile on my tracker, but that’s happened. Multiple times.

Here’s why that’s not just okay…it’s actually a good thing: Hill training makes you faster. Look at the training regimen of any top runners and athletes in other running sports and you’ll most likely see some hill training mixed in.

Altitude training makes you faster. Don’t buy an altitude training mask. They look terrifying and there’s some scientific evidence that they don’t have the same positive training impact as actual altitude training. There’s a reason why Olympic athletes train in Colorado and it’s not just for the beer.

Trail running trains lateral movement, flexibility and balance in ways that flat road running doesn’t. These can help reduce injury risk as well as having long term health benefits such as not falling and breaking your hip when you’re 85.

The scenery is better. Hawai’i is home to some truly epic views, the likes of which you won’t find anywhere else in the world. You’re missing out if you’ve never gotten to experience the mind-blowing beauty of the top of one of Hawai’i’s amazing mountain trails.

My recommendations for those trail running who also track themselves: Pay attention to your heart rate. It might be a better gauge of effort than your pace anyway.

Pay attention to elevation gained/lost. Some trackers will do this for you, or you can look it up on the internet instead of looking at cat pictures.

Take a day off from tracking yourself on the trail and enjoy the better results tracking yourself on race day!

Oahu Train Run Club runs every Sunday at 7:30am on a different trail or beach.

Find us on Facebook!

The Mid-Pacific Road Runners Club presents the

Bosetti 1st Sunrise 10K Monday, January 1, 2018, 7:00 am Location Course: Meet on Kealahou Street near Sandy Beach. Hilly out-and-back course on the road. Starts on Kealahou Street, onto Hawaii Kai Drive, Lunalilo Home Road, turn around, return on reverse route to Kealahou starting point.

Directions: From Honolulu, take H-1 east to Kalanianaole, continuing past Hanauma Bay to the first stop light past Sandy Beach, which is Kealahou Street. Turn left onto Kealahou and look immediately for the Mid-Pac race registration area on the side of the road.

Fees $15 for MPRRC members $25 for nonmembers $35 for race day entry MPRRC Life members are free (must complete an entry form or race day signup sheet with waiver) No Refunds.

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

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

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

You may also register at RunSignUp.com. ____________________________________________________________________________ Bosetti First Sunrise 10K. Please use ink, print legibly, and fill out the form completely.

Last Name_________________________________ First Name__________________________ Address________________________________________________________________________ City________________________________________________State_____Zip_______________ Phone (day)__________________________Phone (evening)___________________________ Email__________________________________________________________________________ Date of Birth______________________________ Age on Race Day______ Gender______ Choose one: Member___ non-member___ Life Member____ Race Day entry____

Make check payable to:

MPRRC Mail entry and payment to:

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

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

__________________________________________________________________________________________________ Signature/Signature of parent or guardian if entrant is under 18 Date 17 | HAWAIISPORTMAG.COM

Haleakala by Trail

I put out an email and within a few minutes I had some very excited replies. It’s been on the bucket list and I was finally ready to do it. We ended up with 12 runners: Chuan, Shawna, Rosie, Sergio, Jeff, Dan, Alex, Daniel, Kalani, Alyssa, Liza Saturday, May 13 “Sea to Summit” and myself. We needed to fly a person with us to drop us off in a remote section Adventure Ascending Haleakala of South Maui on the slopes of Haleakala. He would drop us off in Kaupo at the Only by Trail church and then meet us up at the summit. Chuan knew of a co-worker that was up for it. Thank you, Eric! We paid for Eric’s flight and a little extra. Our adventure would start at the water’s edge to dip our toes in for a true Sea to Summit. Our Soul Runners Hawaii - check them mission was to go 20 miles, 0- 10,023 feet. out on facebook.

The alarm went off at 2:30am. Time for adventure and my heart is pounding. But there’s a bit of nervousness as well. I’ve suggested that we take a remote route on Haleakala’s south slope. It’s a little-traveled trail, with lots of overgrowth, not marked and without any facilities or cell service. Have I mentioned I’m a bit agoraphobic (fear of leaving or traveling too far from a safe place)? Still, I’m a mom TEXT BY Melanie Decker Koehl of three and with limited time for adventure, my opportunity was calling. I picked up Alyssa on the way and headed to the airport for the Hawaiian Airlines 5:05AM flight to Kahului. Everyone was buzzing with excitement.

IMAGE BY Kalani Pascual Daniel arrived the night before and rented a 15-passenger van. He picked us up at 5:45am in front of the airport. As he arrived, we were all filling up our hydration packs in the water fountain outside the airport since we had to empty them as we went through security. We stopped on the way to Kaupo, to get some snacks and celebratory beverages for the cooler at the finish.

On the way to remote Kaupo, traveling by unimproved roadways that were cliffside, we got a flat tire. It became a tense moment and we hoped that we could make it on this rickety road a few more miles to the church before we had to change it. It was already close to 8:00AM and we needed to start the run ASAP. We had a long road ahead of us, a questionable route, and a plane to catch that evening!

The tire was so low and as we drove we hoped we weren’t damaging the rim. The van made it the few miles to the church, thank goodness. As we got out and took our pictures of our shoes at the water’s edge, Eric our driver, changed our tire in minutes flat. He was ready to head to the summit via road, as we started the trail.

When we saw him drive away, we knew there was no turning back.

The trail starts through Kaupo Ranch. There is a small dirt road about 1/4 mile down from the church and only people that comb through blogs on Google can find it. We headed up the road, hoping we were going the right way. It started immediately straight up and we knew we were in for some good climbing. The goal was to stay together for the most part so that if we got lost, we could put our heads together and figure it out.

However, Sergio and Jeff were going for the FKT (fastest known time). Garmins started, they darted off as it was an actual race.

We hoped that they’d be okay and that they’d leave signs for us if they got off-track. FYI: The time that they were out to beat was 4:30:45. That is the FKT held by Brian Donnelly from Portland, Oregon.

The trail was fairly straightforward in the beginning. We went off track a few times to some water towers, but back-tracked easily.

The sun was at our backs and it was very hot. We couldn’t imagine being cold, but we had our extra clothes packed tightly in our hydration packs. They also held a 70oz. bladder. I had four 12 oz. soft bottles stuffed throughout my pack. We also had a ton of snacks, musubis, and a water purifier.

18 | HAWAIISPORTMAG.COM

As we reached the upper part of Kaupo Ranch, we started seeing intermittent trail markers that looked fairly new. We thought this was our lucky break. Maybe someone had come along recently and placed markers to help

MAGIC ISLAND BIATHLON ~ SUNDAY, Jan. 14, 2018 CHRISTMAS BIATHLON ~ Saturday Dec. 2, 2017 | VALENTINES BIATHLON ~ Sunday, Feb. 4, 2018 COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes.

ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Jan. 2, 2018. Entry fee includes one T-shirt for each participant.

PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui-Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES (after Jan. 2): $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Jan 9, 2018. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries.

RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions.

AGE GROUPS: INDIVIDUAL: 8-11, 12-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45 -49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115-134, 135+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

Enter online @ Active.com

1 K Swim : 5 K Run : Individual or Team Early Registration postmark by 11/20/2017, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS. races start at 7:30 am Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.

Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award.

SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org

BIATHLON SERIES:

All

INDIVIDUAL or TEAM RUNNER (Last Name)

(First Name)

S INDIVIDUAL or TEAM RUNNER (Phone)

Birth Date

INDIVIDUAL or TEAM SWIMMER (Last Name)

Age

M

Sex

L

XL

L

XL

Shirt Size

(First Name)

S

MAGIC ISLAND BIATHLON: JAN. 14, 2018 Birth Date

Age

Mailing Address

M Shirt Size

Sex

City

Zip

Check this box if you are entering the BIATHLON SERIES Email Address

TEAM DIVISION (Check ONE only) Male Female Mixed

TEAM AGE GROUP (Check ONE only) 0-34 35-54 55-74 75-94 95-114 115-134 135+

Biathlon Series Entry (Mail by Nov. 20) Biathlon Series Late Entry (Do not mail after Nov. 27)

Individual $75 $100

Team $150 $175

Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.

Magic Island Biathlon Entry (Mail by Jan. 2, 2018) $30 Magic Island Biathlon Late Entry (Do not mail after Jan. 9, 2018) $45

$60 $90

WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, Maui Jim, Active.com, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.

I have read, understand and agree to the terms of the waiver & release.

Date

Parent or legal guardian signature and agreement to waiver, if entrant under 18.

Date

I also agree to the terms of the waiver & release for the following events: (write initials) Christmas Biathlon

Valentine’s Biathlon 19 | HAWAIISPORTMAG.COM

folks from getting lost. Hours went by and we were confident we were on track.

As we left Kaupo Ranch and went through a cattle fence to get on to the Kaupo Gap trail, we weren’t so lucky. The markers were old and they were less frequent. It started to get wet and the grass was higher, so it was harder to follow the path. Also, wild pigs frequent these parts, so they had laid down grass in which we thought was the path. Only to discover we had to back-track and bushwhack a bit to find the actual trail. This was exhausting at times and worrying as we were spending hours and valuable time. But, through it all, I tried to be in the moment: smelling the grass, feeling the quiet, realizing that very few people had been here. It was exhilarating!

It was getting more wet and we started to layer clothes.

We were soaked with sweat from our run uphill, so it made us colder. Some people were running out of water.

Our new goal was to get within the border of Haleakala National Park and reach the Paliku cabin at 6,380 feet.

The water was located there.

We got lost a few times before we hit the National Park, but we got on track because we were hiking next to the Kaupo Gap. The Kaupo Gap is huge canyon that plunges down to the floor below. That was on our left and sheer cliffs were to our right. We could still be lost, but we knew that we were traveling in the right direction.

There were waterfalls falling from a sheer cliff, beautiful upcountry flowers, ferns in every shade of green, birds singing beautiful songs, fruit hanging from trees that I didn’t recognize, all on a path no wider than our feet.

Finally we saw signs that we were entering the park. Most of us were shivering and our hands were extremely cold.

We needed to purify some water and put on layers… fast. We still had 3,643 feet to go.

Our hands were numb. It was the low-point in the run. I was questioning my judgement in bringing everyone out here. I was wondering if I would have the strength to continue. It was cold. I’ve been to this park five times before and this was cold!

But through sideways rain, winds and cold, we pushed on and started to run again. It was the only way to keep warm.

There started to be bouts of sun peaking through. We were running and our spirits started lifting. We saw amazing rainbows, lava rock, flowers sprouting through, new life, hope! We started seeing people and as we passed another cabin and 20 | HAWAIISPORTMAG.COM

spoke with some folks there, I knew we’d be fine.

We were more than fine. We reached the beginning of Sliding Sands trail within the crater at about 8,000 feet. I saw something from a distance and I was drawn to it. Something magical! A silversword. Not only the rare-only-found-in-Maui Silversword, but a BLOOMING Silversword. The ahinahina lives from 3-90 years and only blooms once in it’s lifetime. After it blooms, it leaves several thousand seeds and dies. I felt so lucky to have seen this sight on this epic journey.

The summit was in sight, but those last few miles were difficult with the altitude. Running was slow and steady, with an eye for the top. The sand was sliding, forcing us backwards at times, but our spirits remained high as we knew we were almost there. A short steep run up the road to the top summit brings us to 10,023 feet. Hugs were exchanged and we darted for the warm van for a change of clothes, a beer, and the best chocolate muffins made by Shawna.

The most amazing sunset was before us as our van was getting ready to go. It was above the clouds in pinks, oranges, yellows, reds. The most amazing experience on Earth was capped off by our beautiful setting sun.

As Eric drove us down, we shared stories, laughed, toasted, and marveled at what we just had done.

We had a 9:59PM flight back to Oahu. I was driving home to Kailua at about 11pm. When I drove home and walked in my door, it was quiet as everyone was asleep.

I had left when they were in bed and arrived when they were in bed. My family was unaware of what I had done, but I was grinning ear to ear. And when I climbed into my bed and pulled up the covers, I was warm, happy and feeling alive.

21 | HAWAIISPORTMAG.COM

My 3 Favorites post workout snacks

TEXT BY

Mariane Uehara, MasterCertifiedHealthCoach

IMAGE BY Mercia Starominski

In the past two articles I wrote about my favorite snacks while training and racing, then I shared a few quick breakfast options that I eat before getting out the door, so now it’s time to post my three to-go post workout meals.

When I come back from a workout, I am usually tired, late for something, and with a baby patiently (or not) waiting for me. So if you are anything like me, you know that we would love to magically open our refrigerator and find something ready, delicious, and healthy to eat as quick as possible. Well, there is no magic but there are a few quick options I figured out that make my body happy and properly fueled. Here my three favorites: PROTEIN SMOOTHIE I blend any fruit I can find around, usually frozen blueberries, bananas and strawberries, then I add coconut, soy, or almond milk, a few scoops of the Hawaiian protein shake, and ice. If I am out of protein powder I add a few pieces of tofu.

Health Benefits: Spirulina supports increased energy level, recovery, and boosts energy. And tofu, this versatile nutrient-desnde (dense?) food is rich in protein, unsaturated fats, fiber, B-vitamins, folic acid, potassium, calcium, zinc, and iron.

OMELETTE WITH AVOCADO I never thought about adding avocado in the middle of my eggs, but it’s such a great combo. I also love to sprinkle a bit of parmesan cheese on the top. If I have veggies sitting in the refrigerator, like tomatoes, zucchini, or mushrooms, I chop them up and add to my omelette.

Health Benefits: Eggs contain choline, a valuable brain-building nutrient, and egg yolks contain the antioxidants lutein and zeaxanthin, which helps to build healthy vision. Avocados are the most nutrient-dense fruit, rich in vitamins A, B, and E, folic acid, and healthy fats, in addition to the nutrients lutein and zeaxanthin.

TUNA SANDWICH I mix a can of tuna with a spoon of greek yogurt, olive oil and salt. I also add turmeric and black pepper and mix. Grab two slices of whole wheat bread, I add some lettuce, if I have it, and that’s it!

Health Benefits: Black pepper is linked to lowering high blood pressure, preventing heart disease, and the risk of certain cancers. Turmeric is a great antioxidant, improves circulation, acts as a decongestant, and relieves headaches just to cite a few of its great health benefits.

I learned that the magic to eat well at home, is to plan ahead my grocery shopping and have all the ingredients ready to go. Cheers to eating yummy food in an easy way!

22 | HAWAIISPORTMAG.COM

The Mid-Pacific Road Runners Club Presents the

Windward Half Marathon Readiness Series This series is designed to prepare runners for the Windward Half Marathon which will be held on March 25, 2018

Checkmark the race(s) you are entering:  Bob & Ron’s Manoa 5K, January 7, 2018, 7:00 a.m. Early entry deadline: Dec. 31, 2017

Packet Pick-up: Saturday, January 6, 2018, Running Room, 819 Kapahulu Avenue, 10:00 am to 3:00 pm

 Chapson Diamond Head Dash 8K, January 21, 2018, 7:00 a.m. Early entry deadline: Jan. 14, 2018 Packet Pick-up: Saturday, January 20, 2018, Running Room, 819 Kapahulu Avenue, 10:00 am to 3:00 pm

 Johnny Faerber 10K, February 4, 2018, 7:00 a.m. Early entry deadline: Jan. 28,2018

Packet Pick-up: Saturday, February 3, 2018, Running Room, 819 Kapahulu Avenue 10:00 am to 3:00 pm

 Kailua 10-Miler, February 25, 2018, 6:00 a. m. Early entry deadline: Feb. 18, 2018

Packet Pick-up: Saturday, February 24, 2018, Running Room, 819 Kapahulu Avenue, 10:00 am to 3:00 pm

Fees – entry fees do not include a shirt.

A Race Series shirt may be purchased below or separately on-line during registration. There are no separate shirts for each race. Some shirts may be available for purchase on race day. Race Series shirts are $15 each.

Early entry deadline to register for the series is Dec. 31, 2017: Members - $45, Non-members - $75, Life members - free Early entry for each race (no shirt): MPRRC Members - $15, Non-members - $25, Life members – free; Shirts $15 each Late entry for each race (no shirt): MPRRC Members - $25, Non-members - $35, Life members – free Race day entry (no shirt): $45

Please arrive early to secure your timing chip. Wear the chip around your ankle. Awards for the top three male and female finishers as well as 5-year age groups. For more information visit www.mprrc.com or call 808-2956777. To volunteer, please call 808-295-6777. You may also register at RunSignUp.com.

__________________________________________________________________________________________________ Windward Half Marathon Readiness Series. Please use ink, print legibly, and fill out the form completely.

Last Name_________________________________ First Name__________________________ Address________________________________________________________________________ City________________________________________________State_____Zip_______________

Make check payable to:

MPRRC Mail entry & payment to:

Phone (day)__________________________Phone (evening)___________________________

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

Email__________________________________________________________________________

Amount enclosed:

Date of Birth__________________________ Age on Dec. 31, 2017_______Gender_____

Race(s): $_________

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

non-member

Life Member

S

M

L

Late entry

XL

XXL Race Day entry

Shirt:

$_________

Total:

$_________

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

__________________________________________________________________________________________________ Signature/Signature of parent or guardian if entrant is under 18

23 | HAWAIISPORTMAG.COM

Colleen Webb Journalist

There’s more to life than just financial goals. At Ameriprise Financial, we take the time to understand what’s truly important to you. Together, we’ll develop a financial plan customized for your life – to help you live more confidently today. And tomorrow.

Thomas Mark, CFP,® CRPC® Financial Advisor An Ameriprise Platinum Financial Services® practice 808.792.5965 1585 Kapiolani Blvd, Ste 1630 Honolulu, HI 96814 thomas.x.mark@ampf.com ameripriseadvisors.com/thomas.x.mark

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

TRY FITNESS ONLINE TRAINING Too busy to train for your dream race?

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24 | HAWAIISPORTMAG.COM

Professional and personal service offered by KC Carlberg

Let Try Fitness make things easier by taking the guesswork out of your training and create personalized programs tailored to your specific events and goals. Join our community of like-minded women and gain exclusive access to an online Facebook Group that offers support, encouragement, and good health!

2018 OFFICIAL ENTRY FORM Monday, February 19, 2018, Presidents’ Day

For Official Use Only

Visit us at: www.greataloharun.com

1. Complete legibly and completely. Everyone on the course must be registered. One form per person, except a baby in a stroller must register on the adult’s form.

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

Date of Birth:

Sex: Male

Female

Age on 2/19/18

Month

Last Name

Day

Year

Address

3:01 and over 1:31 - 1:55 (22 minute mile (11 - 14 minute or more pace) mile pace) Stroller (Pusher of stroller is required to start in

Apt No.

3:01 finishing time corral)

Address Line 2 State

City

Best Contact Number Including Area Code

Country, if other than USA

Zip / Postal Code

Emergency Number on Race Day Including Area Code

Emergency Contact Name

Email Address

Emergency Contact Relationship:

Before After

High School Challenge Code

Family

Friend

T-shirts Awarded to Finishers Only! (Unisex sizes). Finisher shirts are not available for babies in strollers. Size selection is final.

Free Bus to Downtown: (Check only one please)

100 Club Code

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

1:15 - 1:30 (9 - 11 minute mile pace)

First Name

Waikiki Shuttle

Youth Sizes:

(check here)

Adult Sizes: Y Med

Y Lrg

S

M

L

XL

XXL

MILITARY BRANCH OF SERVICE (check one): q Air Force q Army q Coast Guard q Marines q National Guard q Navy For Active Duty/Reserve/National Guard and family. Family members, check your sponsor’s branch of service. (I.D. will be required)

2. Check box. Entry Donation is non-refundable and non-transferable

3. Please read and sign.

2018 ENTRY DONATION LEVELS Postmark Your Entry by Jan. 26, 2018 (No paper entries accepted after this date.)

$5

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

Baby name 1

0-2 years

3-4 years

Baby name 2

0-2 years

3-4 years

$25

Child 5-12 years and Senior 65 years and older ...................

$30

Military 13-64 years For Active Duty/Reserve/National Guard and family (Must show ID at Packet Pick-up)..........................................................

INDIVIDUAL 13-64 (Includes Presidents’ 100 Club) $38

Individual Early Entry ........................................................

$44

Individual Regular Entry....................................................

$50

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

$245

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

July 4, 2017 – Dec. 1, 2017

Dec. 2, 2017 – Jan. 26, 2018

at HPH GAR EXPO, Feb. 16, 2018 – Feb. 18, 2018

PLEASE READ AND SIGN.

Sorry, we cannot process without your signature.

Waiver and Release: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I also know that, although police protection will be provided, there will be traffic on the course route. I assume the risk of running in traffic. I also assume any and all other risks associated with running this event, including but not limited to falls, contact with other participants, the effects of the weather, including high heat and/or humidity, and the condition of the road, all such risks being known and appreciated by me. If I am an operator or occupant of a stroller or assisted wheelchair, I agree that I am fully responsible for my own safety and the safety of the occupant of the stroller or assisted wheelchair. (Safety is defined as doing everything reasonably necessary to avoid or prevent an accident including, but not limited to operation with safe speed and equipment and avoiding risks.) I understand that in the event this race cannot be held as scheduled due to an act of God or circumstances beyond control, or I cannot participate for any other reason, the race is not liable to refund any money donated by me to participate. I further understand that my entry donation is non-transferable.

Knowing these facts, and in consideration of your accepting my entry, I hereby for myself, my heirs, executors, administrators, or anyone else who might claim on my behalf covenant not to sue, and waive, release, and discharge Carole Kai Charities, Inc., the City and County of Honolulu, including their Police Department, the State of Hawaii, the race officials, volunteers, any and all sponsors, and any and all agents, employees, assigns, or anyone acting for or on their behalf from any and all claim of liability for death, personal injury, or property damage of any kind or nature whatsoever arising out of or in the course of my participation in this event. I also hereby consent to permit emergency treatment in the event of injury or illness. Further, I hereby grant full permission to Carole Kai Charities, Inc. and/or agents authorized by them to use any photographs, videotapes, motion pictures, recordings, or any other record of this event for any purpose.

This waiver and release extends to all claims of every kind or nature whatsoever, foreseen or unforeseen, known or unknown.

Duty Military based in Hawaii) ...............................................................

OPTIONAL SELECTIONS (Check all that apply) $8

Signature

(You must sign here for processing)

Date

In Training Shirt Mailing Fee (Must register by Dec. 1, 2017 to be eligible) ........................................

$9.95

Medal (Must pick up at GAR Expo, Feb. 16-18, 2018) .....................

$17.95 Medal & Mailing Fee (Medal mailed after run) ............................. $25

In Training Dri-Tech Shirt (Includes mailing to US address only) Style (Please check one): Men’s Cut Women’s Cut......

$

My Gift to GAR Charities ....................................................

TOTAL PAYMENT .................................................................................. $

Signature of parent/guardian if under 18 years. Applications for minors will be accepted only with signature above.

Make non-refundable entry donation check or money order payable to: GREAT ALOHA RUN and mail to: Great Aloha Run, P.O. Box 29750, Honolulu HI 96820-2150 Postmark Your Entry by Jan. 26, 2018

25 |Bank.

HAWAIISPORTMAG.COM Banking services courtesy of First Hawaiian $20 assessed for returned check.

(10-17)

26 | HAWAIISPORTMAG.COM

Oahu Date

Time

Event

Location

Run

November 5

7:00 AM

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

Kailua High School

Contact www.friendsofkailuahigh.com

Run

November 12

5:30 AM

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

Kapiolani Park

www.808racehawaii.com

Swim

November 18

9:00 AM

YMCA Turkey Swim

Ala Moana Beach Park

808-541-5248

Run

November 19

6:45 AM

Ka Iwi Coast Run, 4 miles

Sandy Beach to Hawaii Kai

www.kaiwicoastrun.org

Run

November 23

6:00 AM

Turkey Trot, 10 miles, registration begins 6:00 AM

Kapiolani Park

www.honolulumarathonclinic.org/turkey-trot

Run

November 23

tba

Homeward Bound 5k.

Manoa Valley District Park

tba

Run

November 26

7:00 AM

Holiday 5K. in honor of Sylvia A. Martz and Keiki Race

Kapiolani Park

www.mprrc.com

Biathlon

December 2

7:30 AM

Christmas Biathlon

Run

December 3

9:00 AM

XTERRA World Championships

Kualoa Ranch, Kaaawa, Oahu

www.xterraplanet.com

Run

December 10

5:00 AM

Honolulu Marathon

Kapiolani Blvd.

www.honolulumarathon.org

Run

December 16

tba

Makahiki Challenge

Kaááwa Valley

www.makahikichallenge.com

Run

December 16

tba

The Santa 5K Fun Run

Kapilina Beach Homes

www.myfunruns.com

Run

December 17

tba

Jingle Rock Run

State Capitol

www.hawaii.wish.org

Run

December 23

7:00 AM

Holiday Hustle 5K.

Kailua Beach Park

www.tropicaltriplecrown.com

Run

January 1

7:00 AM

Bosetti 1st. Sunrise 10K.

Kealahou St., near Sandy Beach

www.mprrc.com

Run

January 7

7:00 AM

Bob & Ron´s Manoa 5K.

More info soon

www.mprrc.com

Biathlon

January 14

7:30 AM

Magic Island Biathlon

Ala Moana Beach Park

www.waikikiswimclub.org

Run

January 21

7:00 AM

Chapson Diamond Head Dash 8K.

Kapiolani Park

www.mprrc.com

Bike

January 28

7:00 AM

Sharon´s Ride, Bike Ride, 75k.

Kapiolani Community College

www.sharonsride/hawaii.com

Run

January 27

6:45 AM

Pearl Harbor 5k./10k.

Lehua Elementary School

alohaoutdoorsports@yahoo.com

Run

January 28

7:30 AM

Sharon´s Ride, Bike Ride, 75k.

Kapiolani Community College

www.sharonsride/hawaii.com

Run

February 4

7:00 AM

Faerber´s 10K.

Kapiolani Park

www.mprrc.com

Biathlon

February 4

7:30 AM

Valentines Biathlon

Ala Moana Beach Park

www.waikikiswimclub.org

Run

February 19

7:00 AM

Great Aloha Run

Aloha Tower

www.greataloharun.com

Run

February 25

6:00 AM

Kailua 10 Miler

Kailua

www.mprrc.com

Run

March 8

tba

Loko Ea Fishpond 8k. Run & Walk

Haleiwa

www.facebook.com/Lokoeafunrun

Run

March 11

8:00 AM

Honolulu Rainbow Ekiden

Kapiolani Park

www.hawaii-event.com/en/rainbowekiden

Run

March 25

tba

Windward Half Marathon

Windward

www.mprrc.com

Run

April 8

6:00 AM

The Hapalua, Half Marathon

Kapiolani Park

www.thehapalua.com

Run

May 6

7:00 AM

Hawaii Pacific Health Women´s 10K.

Kapiolani Park

www.hphwomens10k.com

Tri

May 13

5:45 AM

Honolulu Triathlon

Ala Moana Beach Park

www.honolulutriathlon.com

Run

May 20

tba

Honolulu Ekiden & Music

Kapiolani Park

www.hnlekiden.org

Run

November 11

7:00 AM

Day of Hope 5k./10K.

Four Seasons, Wailea

www.dayofhopemaui.com

Run

November 19

7:00 AM

Sun, Surf and Hoops 5k.

Paradise Grill

www.runnersparadiseinc.com

Run

November 23

7:00 AM

Turkey Trot, 16 and 8 Miles

Rice Park, Kula

www.virr.com

Run

January 14

5:30 AM

Maui Oceanfront Marathon

Wailea

www.mauioceanfrontmarathon.com

Run

February 10

6:30 AM

Run for the Whales, half, 10k., 5k. and walk

Maalaea

www.mauiwhalefestival.org/run-walk-whales

Run

March 4

7:00 AM

Maui 5K. for Kids

Maalaea

www.maui5k.org

Maui Events

Big Island Events Run

November 11

6:45 AM

100% Pure Kona Coffee Half Marathon

Coconut Grove Market Place

www.purekonahalf.com

Run

November 11

7:30 AM

8th Annual Walk/Run for Literacy

Waikoloa School Parking lot

www.flwr-runforliteracy.com

Run

December 17

7:30 AM

Jingle Bell Beach Run

Coconut Grove Market Place

www.kona5k.com

Run

March 18

6:00 AM

Big Island International Marathon, Half Marathon and 5K

Hilo

www.hilomarathon.org

Run

June 16

tba

Keiki Run, Kona Marathon event

Kona Commons Shopping Center

www.konamarathon.com

Run

June 24

tba

Kona Marathon

Waikoloa Beach Resort

www.konamarathon.com

EVENT or GROUP Missing?

Email us to be included: hawaiisportmag@gmail.com

27 | HAWAIISPORTMAG.COM

29 | HAWAIISPORTMAG.COM

Weekly Happenings Biking on Oahu Day

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Hawaii Triathlon Center Worlds

HTC, Kailua

808-282-0560

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

IT&B Sunday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Sun.

8:00 AM

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

KCC - White Church

www.itbhawaii.com

Mon.

5:45 PM

Lanikai Juice Monday Run

Lanikai Juice in Kapolei

www.lanikaijuice.com

Mon.

5:30 PM

GNC Run Club / Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Various locations around Kailua

www.facebook.com/groups/windwardtrainingfreaks

Wed.

5:15 PM

Faerber´s Flyers

UH Track

www.hawaii.edu/run

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Waikiki Shopping Plaza

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

Lanikai Juice in Kaka’ako

www.lanikaijuice.com

Fri.

6:30 PM

Friday Night Fireworks Run

Ala Moana Beach Park / Magic Island

www.mprrc.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:15 PM

Kihei Aquatic Center

jim@runningshoepress.com

www.virr.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

Bootcamp Hawaii

Overall Fitness

www.bootcamp-hawaii.com

tri

SOHI Fitness

Bootcamp, Overall Fitness

www.sohifitness.com

tri

Camp Bennett

Multisport

www.campbennett.com

swim

University of Hawaii Masters

Masters Swim Club

www.uhmastersswimming.com

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

tri

Marion Summerer Coaching

Triathlon Training

www.marionsummerer.com

tri

Pacific Fitness Design

Triathlon / Running

www.pacificfitnessdesign.com

Trail Running

Oahu Trail Running Club

Running

www.facebook.com/groups/OahuTrailRunClub

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

tri

Hawaii Triathlon Center

Youth and Adult Triathlon Training

www.hitricenter.com

Swim

JJ´s Swim & Fitness

Ocean Swimming at various locations

www.jjs-swim.com

Running on Oahu

Running on Maui

Running on Big Island

Training Groups

Mahalo to everyone who participated in the 2017 Honolulu Century Ride & Aloha Fun Ride! We had over 1700 total participants, plus over 200 volunteers, on the best day to Ride Aloha. There was great weather this year, with no rain showers in sight! Riders enjoyed nearly 2000 poi malasadas at Sandy's Beach Park this year, as well as shave ice in Kailua, and other treats along the route. We'd also like to thank our entertainment and food vendors at the finish in Kapiolani Park.

Save the date! Come ride aloha in the 2018 Honolulu Century Ride on Sunday, September 30th, 2018. Visit www.hbl.org/hcr for more information.

30 | HAWAIISPORTMAG.COM

Photo: Project M

31 | HAWAIISPORTMAG.COM

Trail to Farm Day in Waimanalo

There is no doubt that our current way of living is in discrepancy with mother nature. There are numerous environmental issues that need to be addressed to diminish the impact that we have on the environment and hinder the depletion of the world’s natural resources. Going the extra mile for the environment has become more important than ever. With this thought in mind, 27 Point 2 was created by local runner Susie Stephen in hopes of getting the running community to take action, demonstrating that everyone can do something. A marathon is 26.2 miles and the Honolulu Marathon last year had over 20,000 finishers. Imagine if all those runners could go that extra mile for the environment. We would take massive leap towards a greener tomorrow.

TEXT BY

Evelina Månsson

IMAGEBY

Susie Stephen

To show that an activity like running and lending a hand to environmental causes are not mutually exclusive, 27 Point 2 and Malia Farms organized a Trail to Farm Day. Malia Farms was founded by Maria Decastro and her son Augusto Decastro with the mission to provide the local Hawaii community with organic and local herbs and vegetables, subsequently supporting a healthier Hawaii. Both Maria and Augusto are graduates from GoFarm Hawaii, a state-run farmer teacher training initiative, and operate on one of the program’s AgIncubator lands. Augusto explained that the reason for starting a farm was two-pronged: “My initial motivation behind starting a farm was to be able to provide runners, such as myself, with fresh and nutrient dense vegetables, to help with their dietary needs and to hopefully improve their performance in their respective distance. However, after going through the GoFarm Hawaii program, my motivation expanded into being a responsible and environmentally friendly farmer by practicing organic farming methods.”

To check out: www.facebook.com/27point2

The thought in mind behind the Trail to Farm Day was to get your run in and give back. Runners gathered at the farm plot in Waimanalo and headed for an early morning run on the Maunawili Ditch Trail. After the trail run and a few refreshments, runners helped at the plot, whilst being educated by Augusto about the benefits of organic farming and the nutritious crops it creates. As an avid runner himself, Augusto plans to hold future Trail to Farm Days on a regular basis.

There are several ways in which you can reduce your environmental footprint. Augusto reminded everyone that: “Runners can easily help to improve the environment by consciously making a habit of reusing, repurposing, and reducing.” The mission of 27 Point 2 is to bring runners and environmental issues closer together.

In the short-term the aim is to do that by holding local events and using social media. The longterm goal is to create scholarships for student athletes studying environmentally focused issues. Read more and follow for announcements of future events on Facebook: 27point2

32 | HAWAIISPORTMAG.COM

RUN WITH US KAPOLEI

MONDAYS

5:45PM

711 KAMOKILA BLVD

KAILUA

WEDNESDAYS

5:45PM

600 KAILUA RD

KAKA’AKO 680 ALA MOANA BLVD

KAHALA 4346 WAIALAE AVE

THURSDAYS

5:45PM

SATURDAYS

7:00AM

free & all levels welcome walkers • joggers • runners • parents & strollers • doggies with leash family & friends & co-workers • sunset lovers • adventurous minds • happy souls MORE INFO

lanikaijuice.com

33 | HAWAIISPORTMAG.COM

XTERRA December 3

TEXT BY

Staff

IMAGEBY

Mike Adrian / XTERRA

Top; The race has begun.

Bottom: Polina Carlson was crowned the winner of the 2016 edition of XTERRA

34 | HAWAIISPORTMAG.COM

XTERRA Trail Run Worlds Celebrates 10 years at Kualoa Ranch While XTERRA has flourished into a major player on the worldwide triathlon and trail running scene, it’s still a local race and stays true to its Hawaii roots by keeping its championship races right here in Hawaii.

The XTERRA triathlon world championship just celebrated its 22nd year in Maui in October, and on December 3, XTERRA’s Trail Run World Championship will be held at Kualoa Ranch on Oahu for the 10th time.

Despite its rather official sounding name, this race (or some variation of it) can be done by anyone, and should be done by everyone. Running at the ranch is like traveling back in time to old Hawaii, pure country and awe-inspiring nature.

The 4,000-acre working cattle ranch reaches from the steep mountain cliffs to the sparkling sea, and the terrain varies from dense rainforest to broad open valleys, with close-up views of beautiful white sand beaches and awesome verdant cliff faces.

The epic nature of Kualoa Ranch has served as a scenic backdrop for numerous television shows and Hollywood films such as Jurassic Park, Windtalkers, Pearl Harbor, Godzilla, Tears of the Sun, 50 First Dates, LOST, and most recently Kong: Skull Island.

The championship itself is a gnarly 13.1-mile off-road jungle adventure that climbs 3,000-feet through some dense rainforest, but there are also 5km and 10km fun runs, a 5km walk that explores the movie sets in the valley, and free kids’ races (these are priceless, no pun intended). There are no gimmicks with XTERRA, just you vs. Mother Nature.

If you’re fast, you can chase guys like Joe Gray and Polina Carlson and take home your share of the $10,000 prize purse.

If you’re not, you can shuffle along with the rest of us and breathe in some country life, unplug for a day, and feel lucky you live Hawaii!

Here’s our top 10 reasons to run in the 10th edition of XTERRA Trail Run Worlds…

10. Run where the dinosaurs ran in the original Jurassic Park, and actually step in their footprints!

9. Play in the country and expose your kids to the healthy, active, outdoors lifestyle.

8. Run in a pack with people from around the world.

7. Pretend you’re in the movie Kong and being chased by gigantic bugs.

6. Bring a marathoner. They can cheer you on the trail, and you can cheer them on a week later at the Honolulu Marathon.

5. If it rains, it’ll be the world’s most ultimate mud run.

4. Support a local race.

3. Run fast enough and you can cash-in on the $10,000 in prize money awarded to top finishers.

2. Kualoa Ranch is a magical place, real Hawaii, and this run explores every inch of it. You deserve to experience it.

1. This is your chance to be crowned a World Champion.

Sign-up at www.xterrakualoa.com. Live More!

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Tear the map out and bring it on your next trailrun. Next page shows distances and elevation.

Aloha Trailway s at Fl

This is one of the more special maps we will bring you. Created by trailrunner Tony Barnhill, this map shows you the Tantalus trails in forms of a Subway map. If you are already a savy trail runner this is a great new way to see the trails you run on. If you haven´t been on Tantalus before then this can help you in finding your way, and determine the right route for your fitness level.

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35 | HAWAIISPORTMAG.COM 250ft 500ft 1000ft 1500ft 1900ft

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set NAME Aihualama

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777ft / 71.3m

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Judd

1.1 mi / 1.8 km

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234ft / 71.3m

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Kalawahine

1.2 mi / 1.9 km

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141ft / 43m

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Kanealole

0.9 mi / 1.4 km

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511ft / 156m

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1.2 mi / 1.9 km

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POPULAR Manoa Falls S O S from parking lot ROUTES 2.0mi/3.2km - 400ft gain

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#AlohaTrailWay 36 | HAWAIISPORTMAG.COM

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1 kilometer = .62 mile

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Mid-Pacific Road Runners Club 2018 Race Schedule

Bosetti 1st Sunrise 10K, Mon., 1/1 @ 7 am Bob & Ron’s Manoa 5K, Sun., 1/7 @ 7 am Diamond Head Dash 8K, Sun., 1/21 @ 7am Johnny Faerber 10 K, Sun., 2/4 @ 7 am Kailua 10-Miler, 2/25 @ 7am Windward Half Marathon/5K, Sun., 3/25 @ 6 am Mother’s Day 10K, Sun., 5/13 @ 7 am Kailua Beach 4+ Mile Run, Sun., 7/8 @ 7 am Lanikai 8K, Sun., 7/15 @ 7 am •Tamanaha 15K, Sun., 8/5 @ 6 am •20K, Sun., 9/2 @ 6 am Old Pali Road 4.4 M, Sun., 9/9 @ 6:30 am •Windward 25K, Sun., 10/7 @ 5:30 am Tantalus 10-Miler, Sun., 10/14 @ 6:30 am •30K, Sun., 10/21 @ 5 am •Nolasco Half Marathon, Sun., 11/11 @ 5:30 am Mahalo 5K, Sun., 11/25 @ 7 am Race entry at RunSignUp.com Visit www.mprrc.com for updates/changes

 of -Part the Windward HalfMarathon Marathon Readiness Series t Part theofWindward Half Readiness Series l Part of the Boca Hawaii with MPRRC Marathon Readiness Series •-Part of the Boca Hawaii with MPRRC Marathon Readiness Series

The Mid-Pacific Road Runners Club organizes and helps with many local races each year. We host social runs, an annual meeting and an awards banquet honoring our outstanding runners. MPRRC races are open to the public. Members recieve special-priced entry fees and discounts at several running stores. MPRRC thrives with the help of its members and volunteering is highly encouraged.

Visit mprrc.com for more information, post race results, pictures and feature stories. Find and follow us on Facebook and Instagram too!

Join us for our fun Friday Night Fireworks Run, 6p.m. at Magic Island. Various distances and paces are offered for everyone to participate. After the run, enjoy a potluck and the fireworks!

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by Cregg Weinmann

SHOE REVIEW

Trail Shoes Summer 2017 If you’re a year-round trail runner, you already know that summer is a great time for getting off the pavement and onto the trails. If you’re thinking of trying the trails for the first time or getting out there more frequently to change up your routine (less impact, more interesting scenery, and often cooler temps)—our new batch of Trail shoes has a little something for everyone. In our reviews, shoes designated as “Responsive Trail“ have more protection, so they weigh more, while Performance Trail shoes pare back the extras to save weight and are a great choice for racing or if you’re a lightweight runner yourself. Not sure what to look for? Well, your preference in Trail shoes may mirror your preferences in road shoes and they shake out similarly: Some are more stable than others, others are lighter weight for competition and, of course, there are those that are suitable for use on both road and trail, which makes them a great starter Trail shoe. Whatever you choose, wisely adding some variety into your runs keeps the mind and body engaged and using the proper “tool” is a wise investment. Remember to check-in with www.RunningProductReviews.com for more updated shoes, and look for us on Facebook at Running Product Reviews, and on Twitter @shoes2run.

361º Ortega 2 $120

In its debut, the Ortega showcased the adaptability of the 361˚ technology to trail running, while hinting at more to come. Version 2 keeps up the momentum, refining an already well-built shoe. The upper trades the open mini-mesh and traditional overlays for a closed (but effectively breathable) mesh supported by fused overlays providing performance and support with less weight. The midsole is a top layer of Qu!kFoam mated to molded EVA, giving a bouncy ride on roads and a resilient feel on the trail. A switch from fabric to an EVA Strobel board gives the ride a plusher feel.

The rubber outersole is segmented in a low-profile lug pattern that manages roads well, and provides a sure-footed grip on trails. The forefoot lugs are laid on a polyurethane foam layer to add a conforming feel, along with extra cushion and traction on rocky terrain. The light feel, quality, and versatility earned the Ortega 2 our award for Best Trail Shoe.

BEST SHOE Trail

Summer 2017

“Feels snug on the foot but with a good fit all over. Nice cushioning, but secure and grippy on the trail.”

PERFORMANCE TRAIL Sizes: Men 7–12,13,14; Women 5–12 Weight: 11.7 oz. (men’s size 11); 9.5 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

Brooks Caldera $140

The Caldera is a brand new trail shoe from Brooks that rounds out its line-up as a balanced trail-crafted option, a stable running-mate to last Fall’s Mazama. The upper is a tightly woven, closed mesh with welded overlays and a reinforced thermoplastic toe cap. The midfoot is supported by a fan-shaped saddle of welded supports that extend from the eyestay into the full rand. The heel features a gaiter tab that broadens the protection options by accommodating the use of gaiters on rough trails. Built on a broad base and stable geometry, the bi-layer midsole is a cushy foam over a firmer bottom layer. The effectively lugged outersole sports a three-prong, computer-generated pattern that gives the shoe good grip in wet or dry conditions. Excess material has been carved away, employing negative space and reducing weight. The stability, protection, and grip make the Caldera a trail adventure shoe that’s comparable to the best of the trail cruisers.

“Brooks definitely went for a very cushioned shoe with the Caldera. That said, it is smooth and stable. The traction is outstanding.”

RESPONSIVE TRAIL Sizes: Men 7–13,14,15; Women 6–11 Weight: 11.2 oz. (men’s size 11); 8.9 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, EVA Strobel board Recommended for: medium-arched feet with mild to moderate pronation

Cregg Weinmann is footwear and running products reviewer for FORTIUS Media Group, LLC. He can be reached via email at shuz2run@lightspeed.net 38 | HAWAIISPORTMAG.COM

Copyright © 2017 by FORTIUS Media Group, LLC. All Rights Reserved.

No part of this article may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC. Reprinted here with permission.

HOKA Challenger ATR 3 $120

The Challenger ATR was inspired by its sibling, the Clifton; however with each successive version, the two diverge a little bit more. Round 3 is the best of the three ATR versions: trail equipment with protection and a quick feel. The upper is closed mesh covered with a welded, meshy matrix, with thick protective overlays in the rearfoot, and anchored by stitched overlays at heel and the toecap. The eyestay is also reinforced, and a thin but plush-feeling tongue and ankle collar add comfort against the foot. The midsole has the familiar geometry for which HOKA is known—a thick stack of foam with a rocker bottom—which responds well both to the surface of the trail, while giving a small amount of feedback and adequate protection from the trail. The outersole continues with the minimal rubber distributed in the key portions of the heel and toe’s surface, giving the midsole some protection from the trail while also offering a good amount of grip. The combination of protection, light weight, and traction makes the Challenger ATR 3 a valuable addition to your quiver of trail running shoes.

“The ATR series has impressed with its comfort and protection; the 3 is better. The traction and feel on the trail keeps me comingback.”

RESPONSIVE TRAIL Sizes: Men 7–13,14; Women 6–11 Weight: 9.6 oz. (men’s size 11); 7.9 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

New Balance Vazee Summit v2 $100

The Vazee Summit v2 takes the series to a lighter, flashier, and more breathable level. The tough, closed mesh upper has welded overlays that snug the midfoot well, with a thicker layer at the toe to protect from trail bumps. The stretchy tongue and gusseted arch band are elastic, providing support and a snug fit. As in Round 1, the midsole is the durable REVlite foam which is known for its responsive ride. The trail feel is enhanced by the fibrous Strobel board and a thin insole—good to know, if your preference is firm and snappy because you will really feel the trail. The forefoot has a thin rock plate extending into the arch without compromising flexibility. The outersole has a low-profile feel, but its substantial lugs are designed for effective grip, both uphill and down. The great value, traction, and fit make the Vazee Summit v2 an almost-automatic Trail choice.

“Great fit! Hugs the foot comfortably. Snappy feel, skims over the trail and the traction is top notch.”

PERFORMANCE TRAIL Sizes: Men 7–12,13,14; Women 5–12 Weight: 10.0 oz. (men’s size 11); 8.1 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

Skechers GoTrail Ultra 4 $120

The Skechers GoTrail Ultra 4, updates the brand’s first Trail shoe. The upper continues to evolve—now with closed meshes and welded overlays offering protection from scrapes along the trail—while conforming nicely to the foot. The midsole features a tall, resilient, and protective layer of foam that responds well as it conforms to the surface of the trail.

The stack height provides a healthy measure of cushioning and flexes better than some other trail shoes with similar profiles. The outersole has more coverage than previous versions, thanks to its use of the parametric web outersole, a thin design offering protection and grip while allowing the oversized sole to flex and adapt effectively. Though durability is still a consideration, the Ultra 4 is the best version yet, and our testers found its performance to be quite good.

“Logic said ‘incompatable with trails’ but the GoTrail Ultra 4 handled dirt, gravel, and hills with ease. Love the cushion.”

RESPONSIVE TRAIL Sizes: Men 7–13,14; Women 5–10,11 Weight: 13.4 oz. (men’s size 11); 10.7 oz. (women’s size 8) Shape: semi-curved Construction: Stobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Presents

RUNNINGNETWORK.COM FIND YOUR LOCAL, REGIONAL, NATIONAL AND GLOBAL RUNNING CONTENT AT

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In Loving Memory of Diane Stowell She Always Caught the Biggest Wave in the Set!

Diane “Di” Stowell was a wonderful mentor, a great friend and a huge source of inspiration. I use the title as a metaphor to speak to Di and her ability to perform, to embrace challenges and care for others. She was exceptional in all regards.

TEXT BY

Brad Yates

IMAGEBY

Family Photo

So Di says come with me. We’ll start now. We go to her office and she says, “sit down and do this inventory.” I do it. It was the Myers–Briggs personality inventory. Di scores it and says, “E–S–F–J. Harmony. You are a support person. Sensitive, practical. Oh yeah, you have trouble letting go of upsets.” Bing. The lights go on.

Six Hawaii Canoe Racing Association championships for senior OCC master’s women.

Hawaii State runner of the Year in 1984 and 1986 Honolulu Advertisers Top Ten Athletes of the decade in 1990.

US Masters National Open Water Swim Champion FINA Hawaiian Open Water Champion 20 Waikiki Rough Water Swims age group championships Winner of 17 National Master’s Swimming Championships National Masters Swimming Record Holder in 9 events Member of the Masters All American Team Inducted into the Punahou Sports Hall of Fame in 2013 Inducted into the Hawaii Swimming Hall of Fame in 2003 Inducted into the Waterman’s Hall of Fame in 2016

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I first met Di in 1990 at Punahou School, during orientation for the start of the year. I was informed at the last minute that I was needed to teach psychology.

I was annoyed and questioning the logic when Di showed up with an introduction, explained the situation and presented an action plan. “Hey, Brad I’m Diane Stowell and we can work together. I’ll show you how to teach psychology. I think you’ll love it!

The enthusiasm, the warmth and the absolute confidence. Done deal.

I was the team counselor for the athletic department. One of my jobs was to work with athletes that had done something foolish, like drink a few sparkling beverages before they went to the dance. If they got busted, the person in charge would give them the option of going to see their dean or coming to see me. I guess it became fairly obvious that their best bet was to see me. And I began to hear some scary stories about kids being naughty. And Di was right. I had a hard time letting go of these upsets.

So Di and I began a 25-year-long discussion on the tools and techniques for learning how to give your best effort under pressure. The Eastern phrase that says, “you teach best what you most need to learn” was true for me. Looking back, this was the beginning of the formal training for what I do today. Mahalo Di! Di the Performer Di’s performance profile was that of a controller. She was extremely analytical and linear–minded. She needed to be in charge of her scope. When she had a plan and could execute it to her satisfaction she was at the top of her game. It was in those moments that “she would catch the biggest wave in every set.” The waves were in her scope. Her confidence never wavered.

She loved to work hard and push herself to completion. This was pure fun for her, because being able to complete her plan provided her with the clarity she needed to get better. Di was driven to get better.

Di’s strength in the water is legendary. But she was also extremely tough on land. One day we were at Kualoa Ranch and we’d been working at the ropes course that Punahou had there at the time. We’d been there all day. As the staff was leaving, Di and I met on the path headed down. Without skipping a beat, Di looks at me and said, “You want to run to the bottom?”

It was a steep path with lots of holes, trees and big rocks.

I say sure and begin to do a very careful jog, being extra careful not to fall. Di on the other hand throws her head down, learns way forward and begins to sprint to the bottom. She flies down the hill. Jumping, weaving, getting her feet up behind her. In no time she’s at the bottom.

As I finish a long time after, Di says, “I know you were just being careful because of your knees.” I say, “Di, lets be clear, in my best shape and condition ever I couldn’t do what you just did!”

For just a moment she paused, smiled and accepted the praise, and then she was on to the next challenge with the same level of intensity.

Reflection: Di really only had one weakness and that was chocolate. Her cookies were narly. Mind-altering for sure.

Di Embraced Challenges In the event that Di was not able to complete her plan and get the job done, that was a challenge. She would get frustrated, but over time became more “mindful” and began to make what Ryan Holiday refers to in “The Daily Stoic” as a “reasoned choice.”

She began to focus on the aspects of the situation that she could control. True to form, she got great at it.

Like a lot of great athletes, Di seemed to intuit most of the skills she needed to excel.

In our discussions we always went back to Di’s real passion — performing in competition.

Re: Challenges. Di had a bottom line. She refused to let anything get in the way of being able to doing something she deemed worthy. Especially if she’d given her word.

Her word cinched the deal.

During the last time we worked together, I jokingly asked her if she was getting to train enough. She replied in a very serious manner. “Well, yesterday I did dawn patrol with Linda LaGrande (surf was good), swam at lunch and dove hundred-foot hole with Roger Pfeffer in the evening. This morning I did UH swim workout.” I was about to say, “Wow” when I saw this huge gash in the top of her head.

“Oh my God, Di,” I said, “What happened to your head?”

Skin cancer, she exclaimed with disgust. Sorry, I forgot to wear the bandage.

I was lost for words. I thought about asking if she thought going in the water was

19hr32min itakebioastin

100,000,000 likes itakebioastin An extraordinary accomplishment by these two amazing ambassadors, Ryan Leong & Stefan Reinki. They completed the 26 miles from Molokai to Oahu. We couldn’t be more proud of you my friends! #bioastinhelpingtopushlimits #theguyinthemiddleisaproudfriend

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good idea. And then I just respected her decision. Di was clear.

She was not going to miss out. She was old-school, blue–collar, tough as nails.

Concern for Others Di’s service to others is well documented. I don’t feel qualified to speak to all of what she did — I do know why. First, she had given her word, and second, her service to others gave her a real feeling of joy and satisfaction — much like catching the biggest wave in the set, swimming against the rip on the North Shore or traveling to a national swim meet and winning every event she entered. She simply loved the challenge and loved the people, places and things she competed against.

angry, sad or depressed, they responded with respect and appreciation with Di. Di hosted a study group at her house once a month. The topic was the Myers–Briggs personality inventory. The group that attended was extremely diverse. Most of them didn’t know Di the athlete. But when Di was in charge the meetings ran like clockwork.

I am grateful to Di for being such a good coach and friend. She set a great example of how to live and how to die. She loved life and life loved her back. Her love for her friends and family was fierce and complete.

In the race of life, she was truly a winner.

Di expressed her concern for others with her ability to listen.

She could bring herself present and make you feel so important. Di could express such amazing warmth. I witnessed the effect she had on many people. Whether the person was

Interview with John Salomonson Text by Melanie Decker Koehl, Race Director of HURT´s Mango Madness

MDK: How did you get into trail running?

JS: I’d been road running on Oahu since 1979 and was doing marathons. Someone gave me an invite to Western States 100 (now the pinnacle of 100-milers) in 1984.

I’d never been on trail, and had to train. We had a few friends that got in as well, so we started exploring. We took to Tantalus, mostly training on the lower Makiki Loop and Hogsback. I never saw anyone else running there. We would maybe run across some European couples, but never local runners. The thought running down the trail was so cool, so we created the HURT group so we could share the trails with others. The trails back then were completely different. There were no stairs, no

boards, no gravel. We were just out there running and having fun. We would do time trials down Hogsback. My record was the bench at the top to the bridge in 4 minutes and 15 seconds.

MDK: WOW! That is fast! Just a side note, the current downhill record on Strava for Hogsback is held by Everett Murray-Jellinek at 5:36.

JS: After running Oahu trails for a while, we started running on other islands. People just didn’t run for long periods of time or these crazy routes, such as up Haleakala. They just didn’t do it.

MDK: What was your favorite route to train on outer-island?

JS: The Kalalau Trail on Kauai. It’s just spectacular.

MDK: What are some other things you want people to know about HURT? JS: HURT became friendly with Na Ala here early on. We helped build over 2 miles of the Maunawili Demonstration Trail, as well as maintaining other trails in the Tantalus Trail System.

MDK: What was HURT’s first trail race?

JS: We came up with what is known as the Tantalus Triple Trek in 1988. We used to have a 10-miler (a 1-loop course) as well as the 3-loop course, what we have today.

PJ Salmonson held the record for several years for the fastest female loop time which was 1:27.

MDK: Amazing PJ! John, are you getting excited for HURT 100?

JS: Definitely. We never thought it would be so popular.

This will be the 18th year. There were only three 100mile races in the country when I did Western States in 1984. Now HURT 100 has over 400 applicants and is well sought-after.

MDK: Thanks John! Look for race director, John Salmonson at the HURT 100 this January at the start/ finish (Hawaii Nature Center). Thank him for leading the charge on the trails we love so much.

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41 s t A N N U A L H A W A I ‘ I PA C I F I C H E A LT H W O M E N ’ S 1 0 K • S u n d a y , M a y 6 , 2 0 1 7 • 7 a . m .

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Hawaii Marathons

TEXT BY

Yuko Lin Nakai

Image

Yuko Lin Nakai

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隣島レースの楽しみ方 10月15日、第37回となるマウイマラソンに参加してきました。 レースディレクターも変わり、例年9月だったのですが、今年から10月開催となり、マラソン、ハーフマラソン、 10km、5kmのレースに、約200名の日本人が参加していました。そして、今年のマラソン優勝者は旭化成所属、世 界陸上10000mの日本代表選手、鎧坂哲哉さんでした。新婚旅行を兼ねていらしたそうですよ。 ハワイのマラソン言えば、有名なのは間もなく開催される12月のHonolulu​ ​Marathonですが、他にも沢山のマラソ ンレースが開催されています。 現在、1月のMaui​ ​Oceanfront​ ​Marathon、3月のHilo​ ​Marathon、6月のKona​ ​Marathon、9月のKauai​ ​Marathon、10月 のMaui​ ​Marathonなど6レース。そして記録を目指す人の為に作られた、ひたすら下り続けるHawai'i​ ​Bird Conservation​ ​Marathonも2017年から始まります。 この他に、ハーフマラソンだけに戻ってしまったValley​ ​to​ ​the​ ​Sea​ ​Marathonや、無くなってしまったNorthshore Marathonなどもありました。 Kona​ ​Marathonは、成田ーコナの直行便がHawaiian​ ​AirとJALで結ばれましたので、2018年からは、日本からの参加 者が増えると予想されます。 こちらに住む日本人としては、日本からのランナーと道中すれ違えたり、アワードで見かけるのは、とても嬉しいも のですから、もっと増えて欲しいな～と願っています。 隣島まで行ってのレースは、慣れないうちは全てが大変に思うかもしれませんが、実は、とても気軽に参加出来る のですよ。 滞在ホテルはExpoが開催されるオフィシャルホテルが一番便利ですが、その周りの価格の安いホテルもあります し、パーキングの目処がたっていたら15分や30分のドライブは苦にならない距離だと思います。 間近に値段を下げたホテルを見つける事もあるので、とりあえずは予約しておいて、良いところが見つかったら変更 すると良いと思います。 カマアイナ適用になるホテルは、値段も安くなりますし、諸々サービスがつきます。 最近はAir​ ​B&Bを利用してる方も増えてきました。 飛行機はバスのように飛んでいます。値段も安いと片道60ドル程。できるだけ早めにプランして安いうちに購入 しておくと良いです。 空港までは、車で行ったり、Uberを利用しています。パーキングも空港は高いので、乗り合わせて行くことが多い です。 同様に、空港から滞在ホテルまでのレンタカーもシェアする事が多いですが、Hilo​ ​Marathonなど、ホテルからすぐ の場合はタクシーを利用しています。レンタカーが不安な方は、空港ーホテル間のシャトルを利用したりするようで す。 ハワイのマラソンレースは早朝にスタートなので、前日のランチとディナーでのカーボローディングは大切です。 移動でバタバタしていても、その時間は大きく変えずに、しっかり食べるのは最優先となります。ディナーは、早め の時間に、オアフから参加するラン仲間と食べる事が多いですが、パスタになる事が殆どなので、ランチは中華など でカーボローディングをしています。 そして、ハワイのレースはどのレースも暑いですから、ホテルの部屋の温度設定は高めの方が、私の場合は調子よ く走れます。 移動中は水分不足に気づきにくいので、意識して電解質を含んだものを飲むようにした方が良いと思います。 一度経験したら、その手軽さにびっくりすると思います。せっかく隣島まで行くのですから、時間のある方は延泊 して、レースの後に気兼ねなく美味しいものを食べたり、ゆっくり楽しめますね。 私の場合は、行って、食べて、寝て、走ったら帰るというパターンが殆どなのですが、それでも、アワードを待つ間 や空港に向かう迄の数時間、いつもと違うリゾート気分を味わえるのも隣島マラソンに参加する楽しみの一つとなっ ています。 ホノルルマラソン以外のレースにも、参加してみませんか？

START YOUR SEASON WITH

A NEW BIKE!

All new bikes come with advanced GURU fitting and one month of group training

GURU fittings Youth Training and Triathlon Series Group and Individual Triathlon Training New Bike Sales and Repairs Equipment and Apparel 47 | HAWAIISPORTMAG.COM

HAWAII TRIATHLON CENTER I 808-333-1151 I HiTriCenter.com I 315 Uluniu Street, Kailua, HI 96734

Mid-Pacific Road Runners Club Meet Michael Garrison

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

Michael Garrison

IMAGE BY

A few fun times 26.2 PR—2:55:42 50k PR—4:02:04 50 Mile PR—8:08:04 100k PR—13:28:14 100 Mile PR—21:18:42 Hawaii 13.1 PR—1:21:21

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Running and coaching have been big components of my life for just about as long as I can remember. My competitive running career started when I was in 7th grade and my first coaching assignment (with my younger sister’s youth soccer team) followed later on that same year. Who would have thought that 1982 would have been such a big year for this lanky kid from the East Bay outside San Francisco?

As it turns out, those decisions to run and coach started me on the path that I continue on today. I ran competitively in high school and college, and when I needed a break from running—more like when my IT bands needed a break from running—I raced bikes in college. Competition was always a part of life, and looking back on it, coaching was also there, in some form or another.

After graduating from UC Davis, I spent a few years racing bikes before heading off to the University of Arkansas to attend graduate school and work with legendary Razorback coach Lance Harter.

It was during this time with Coach Harter that I really developed my coaching philosophy, style, and knowledge. I found my coaching voice and I have those amazing Razorback coaches, athletes, professors, and peers to thank for such an amazing experience. In that time I learned that each and every athlete, student, and person is their own individual puzzle with their own unique sets of obstacles in the way of achieving their goals. I found that the best way for me to help them was to dig in and figure out how to use my knowledge, education (BS in Exercise Science and PhD in Kinesiology) and experience to set them up for success. This was also a big “light bulb” moment for me and my own running. I learned how to better access my own training to get the most out of myself as well—which can be challenging as a coach when objectivity can be in short supply.

While coaching at the University of Maryland and living in the DC metro area, I stopped running for a bit due to a very hectic schedule. It was during these 3 years that I truly realized how important running is to my personal and professional happiness as well as my health. Then, everything changed in a big, wonderful, and amazing way---I met the woman of my dreams and we moved to Hawaii together in 2007. I do realize that is a story for a whole different article, however, with my wife Pauline and our move to Hawaii, I have been able to rekindle my love of running and coaching. We now own and operate Hawaii Running Lab, which provides individualized coaching for athletes of all ability levels and age groups.

I have also been able to knock out some fun events with my running, including over 30 ultra marathon finishes and more than a handful of marathon finishes.

This past year, I have entered the next phase of running and coaching. Hawaii Running Lab now coaches nearly 50 athletes here in Hawaii and on the mainland and I spend most of my mornings cranking out miles with my amazing daughter Elsie in her stroller.

You may have seen us running around Diamond Head, Kahala, and Kaimuki—be sure to say hi next time!

25th Anniversary!

Kona Marathon Waikoloa Beach Resort

e Pric se ea Incr ry 1 , a Janu 18 20

www.KonaMarathon.com

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WHAT IS A GOOD WORKOUT?

TEXT BY

Brian Clarke

Image

Brian Clarke,

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In preparing for my annual marathon training recently, I realized that the idea of a good workout was integral to my training philosophy. I want my athletes to run good workouts so they will build marathon ability and enjoy the training. So what is a good workout?

A good workout occurs when your running energy is greater at the finish than it was at the start. Many people have experienced feeling little energy at the start of a workout, only to find that good energy develops after a long warm-up. That’s a specific energy pattern, which I call “lazy.” Being lazy means you have little energy to start and, later, some-to-ample energy develops. But experiencing that particular pattern of energy during a workout doesn’t necessarily make the workout good.

Remember, a good workout, by definition, is when your energy is better at the finish than it was at the start. This is not difficult to do because energy always grows provided the body is allowed to warm up properly. In other words, no matter which of the five workout energy patterns you experience (sluggish, tired, lazy, ready, or eager), expansion is always possible. What distinguishes a good workout from a bad workout is whether you choose to finish while you are ahead or behind on energy.

Every workout has the potential for fatigue—a metabolic phenomenon that causes you to feel progressively less energy the longer you run. If you want to run good workouts, clearly you have to quit before fatigue decreases your energy to the point where it is less than it was at the start. In other words, whether you are training for basic fitness or competitive racing, you shouldn’t run into significant fatigue during training runs—at least if you want to do good workouts, instead of bad. It follows that a bad workout is one where you’ve run so long that you’ve reduced your energy to the point where you have less of it than you did at the start.

Furthermore, a good workout is always good-for-something. Whether the workout has a specific ability-building purpose or you simply want to feel exhilarated by it, your objective should be to expand your capacity for exertion (see figure). This is what happens when your running energy rises on the following scale: no energy, little energy, some energy, ample energy, abundant energy. You may not always end up with abundant energy, but you can always finish a workout before your energy drops on that scale, indicating the onset of fatigue. In so doing, you will have expanded your capacity, which means you will have more energy than you did at the start and, hopefully, more than you did before the workout began.

Isn’t this what you want to do with your training: to expand your capacity for exertion and thereby run farther or faster than you could have previously? As long as this is true in training, it will be true in racing. By adapting to the stress of training effort you expand your capacity for racing effort. Unfortunately, your energy cannot continue expanding indefinitely. There is always an adaptive limit—either within a single workout or a series.

Beyond that limit fatigue sets in and your energy contracts. One of the biggest training pitfalls is failure to recognize your adaptive limits, and to think erroneously that more training will result in more adaptation, in spite of increased fatigue.

One of the common ideas about the training process is that in order to prepare for racing fatigue, you have to get used to training fatigue. Thus many athletes push themselves well beyond the point of fatigue’s early onset. As a result, they dramatically increase their risk of injury, illness, and exhaustion. Moreover, they necessarily increase the time they need to recover from a workout. But anxious athletes, believing falsely that more is better, will jump into the next scheduled workout, whether they are ready for it or not. And looking obsessively at their stop watch they think that improved training performance is the key to improved racing performance.

Soon they find themselves fearing their next workout, knowing how disagreeable it will be to pound out ever faster or longer training performances. These are the athletes who become sick or injured before the big race. Yet few make the connection between their training philosophy and their racing disasters. You don’t have to push yourself in training to be able to push in the races. My college roommate, who was an all-American runner, used to shower in icy water to improve his will power. He trained long and hard, but he was generally uplifted by his training and cognizant of his limits.

Similarly, you should end your workouts at the first measureable sign of fatigue. Thus, for instance, whenever you see that your heart rate has risen at the same performance level or, conversely, that your pace has dropped at the same heart rate, then it’s time to quit.

In my marathon training, my group leaders understand the value of warming up slowly to enable their energy to expand as fully as possible. Likewise, the newcomers and the veterans know to stay behind the group leaders, holding themselves back for much of the workout, even when they have so much energy that they want to charge ahead at a much faster pace.

They know that, in training for a marathon, speed isn’t as important as stamina, the ability to run long and slow. As a result, they finish their workouts knowing they could have gone much farther. They feel good about themselves because they’ve enjoyed the workout and look forward to the next one. Their confidence soars because they feel their adaptive progress. And they see the connection between their training and their racing results.

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Ballerinas Don´t Do IRONMAN

by Crystal Hirst, Photo: Family photos and (c) Finisherpix.com If you’ve been reading the magazine for a while you might remember me from a little article back in 2013 titled “Ballerinas Don’t Run.” At that time I was just about to tackle my very first triathlon -- the Lanikai Sprint, having started from scratch in all three sports. The past four years have seen big changes and big growth. I moved to the Big Island and moved up in distance from sprint to Olympic to 70.3 and finally to full Ironman at Coeur D’Alene this year. Having already signed up for Coeur D’Alene and started training, I was surprised and thrilled when I was selected to receive a Kona slot in the Hawaii resident lottery. I accepted the challenge of completing my first two full Ironmans within seven weeks of each other with great excitement.

My first Ironman at Coeur D’Alene went well and I headed into race week at Kona feeling ready for the challenge. Race morning dawned and although I felt the usual nerves, I was also overwhelmed with a sense of happiness and calm knowing that I had put in all the preparation I could and that my dream was about to become reality. The pier was electric, charged with the emotion and anticipation of 2,400 athletes. I watched as the pros walked toward the water, and even got to talk for a moment with Mirinda Carfrae, who had accompanied Tim O’Donnell to the start. When Mirinda Carfrae tells you to have a good race, you know it’s going to be a good day.

One by one we watched the waves go out -- first the pro men, then the pro women, followed by the age group men -- and then it was time. The sea of pink caps surrounding me moved toward the steps to the sound of the Hawaiian anthem and taiko drums. Helicopters and drones buzzed overhead and cheers echoed from the sea wall full of spectators. The sun was rising over the palms and I tried to soak in every second. We swam out to the start line, treaded water for what felt like years, and finally heard the cannon.

My swim went well. I was right on pace despite the decidedly more aggressive nature of the competition and by the time we reached the turnaround point I was surprised at how good my arms were feeling. Let me tell you, though: the body contact in the Kona swim is like nothing I’ve ever experienced. Having done Honu, Ironman Coeur D’Alene, and many other races I thought I knew what to expect but nothing I had experienced could prepare me for the punching, kicking, and pushing going on. I tried to move toward the outside of the group but in my somewhat competitive swim pace 52 | HAWAIISPORTMAG.COM

group (the swim is my best of the three disciplines) there was no escaping it. I had to just relax and try my best to maintain my stroke. Around 1.8 miles in my right arch cramped and I had to stop for a moment to massage it out. Every time I tried to kick again it would lock right back up, so I was forced to do the last .6 miles of the swim depending only on my arms. Thank goodness triathletes are resilient.

I headed out on the bike feeling euphoric. In fact, for the first thirty miles or so I felt like a kid on Christmas morning. I reveled at the speed after the congested swim, I smiled and waved at the spectators, and I marveled over the wide open Queen K highway after having ridden it so many times when it was full of vehicles. I was passed by many faster riders but each one just reminded me how lucky I was to be out there racing the best athletes in the world. At Mauna Lani the pros started coming back the other way and I got to watch their incredible speed up close.

As we approached the climb to Hawi the wind picked up significantly, as it always seems to do. Having ridden this section probably a hundred times, I was ready for it and went to work.

This was the only section where I passed quite a few people, several of whom asked me with desperation in their voices how much farther it was to the turnaround. With four miles left to Hawi, the wind was vicious.

I made it to the turnaround and enjoyed the brief tailwind. The descent and rolling hills back down to Kawaihae became a blur, with the exception of the swelling emotion I felt seeing Rick and Jamie Hoyt struggling upward on the other side of the road.

Things went smoothly until we hit Mauna Lani again and the headwind started. It wasn’t the worst I’ve felt on the Queen K by any means, but it wasn’t pleasant either.

Without realizing it I dropped the little group I’d been riding with and suddenly I was alone. It was just me, the silent Queen K, and the wind at Mile 90 and the loneliness wore on my tired mind. I pushed on through the lava fields, but it was definitely my lowest point of the day. By Mile 103 I was really struggling, and in desperation I took an extra salt pill to see if that might help.

Sure enough, within a couple of minutes I perked right back up just in time to reach the Natural Energy Lab, where runners were already making the turnaround for the marathon. The electrolytes, combined with seeing people again, got me checked back in and I ended the bike much like I started it -- flying high with a huge smile on my face.

RUN. SWIM. SURF.

HONOLULU | WAIKELE | MILILANI

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The run was the greatest surprise of the day. I am a slow runner, and having mentally prepared myself for brutal heat and humidity I was expecting a really slow marathon. Analyzing my performance at Coeur D’Alene I had come up with a few major tweaks to my Ironman run strategy, but given the conditions I was giving them a 30/70 chance of working. I started out flying (at least for me) and mile after mile I kept my pace. The late afternoon sun had dipped fairly low in the sky and Ali’i Drive, famed for its sauna-like atmosphere, was actually shaded and filled with spectators cheering and shouting encouragement. I actually enjoyed this section and couldn’t believe how good I felt as I returned into town and headed up Palani.

As I headed out on the highway toward the energy lab, the sun was close to setting and the sky was beginning to turn beautiful shades of pink and purple. I was, much to my surprise, still holding my pace.

Assuming that at some point soon my legs would blow up, I kept calculating “okay, if I run the last X miles at a thirteen minute mile pace, what will my finish time be?” but mile after mile I kept the pace. When I reached the Natural Energy Lab it was dark and I was finally beginning to feel real fatigue in my legs, but I kept pushing.

Back on the Queen K the combination of silence and darkness was eery.

I had a headlamp but many others didn’t, so even if there were runners around me they were just quiet footfalls in the darkness, impossible to locate. This is where I had to dig deep. With five miles to go I was determined to keep my mile times similar and get the significant PR dangling in front of me. My legs ached, my feet felt like every fiber in them was bruised, and time seemed to be crawling by, but I kept pushing.

My heart rate and breathing were well under control and my mind was clear, so I ignored the pain and kept going. I asked my dad, a marathon runner and swimmer who died of cancer in 2009, to run with me in spirit and help me get through it and sure enough, eventually the lights of Kona reappeared on the horizon and the finish was within sight. One last hill up to Palani, and then I had it made. The spectators stopped saying “you can do it!” and instead started saying “congratulations.” I forgot the pain in my legs and feet. Once again I was flying. I turned

onto Ali’i Drive and was overcome with memories and emotions. I thought of the first time I tried to swim and had to stop after 25 meters, and how I couldn’t run a mile at my first run workout. I thought of that first triathlon at Lanikai and how uncertain I was that I could finish.

I thought of my dad, my husband (also an Ironman), and all the incredible people who helped me get to this point, and I readied myself to soak up every second of the finish line.

Then I was on the red carpet and lights were everywhere. The fence was lined with cheering spectators for a quarter mile. I saw all of my ballet students who had come to support me, and my husband and his family, and my mom. I heard Mike Reilly call my name and say “Crystal, you are an Ironman!” as I passed underneath the arch and crossed the finish line victorious and with a PR over fifty-nine minutes faster than my previous race. Emotion took over and I turned around to look back at the chute one more time, and as I did I heard Mike’s voice say to the crowd, “I think Crystal needs to hear it one more time from all of you. Crystal --” In a thunderous roar the crowd yelled back, “you are an Ironman!” It was a moment I will remember and revisit for the rest of my life.

To those of you who watch an Ironman and wonder “could I ever do that?” the answer is yes. This process has taught me that our limits are truly only what we allow them to be, and that “can’t” is temporary. Thank you to everyone who believed in me, supported me out on the course and in my training, to my incredible husband Sean for being my training partner for Coeur D’Alene and my support for Kona, and to my Dad for helping me through the marathon. Thank you to Hawaii Sport Magazine for their support in my triathlon journey from day one. Ballerinas CAN run as well as an IRONMAN! Crystal is a ballet teacher on the Big Island. You can read more about her triathlon training and races on her blog, Ballerinas Don’t Run, at www.ballerinasdontrun.blogspot. com.

Congrats to all Hawaii residents who participated in the IM World Championships 2017 Erik Basden 13:45 Lydia Blackburn 13:13 Alwyn Dayoan 13:27 Patrick Ganley 11:41 Laurentiu Grigore 12:49 Brent Hanson 15:01 Crystal Hirst 13:45 Guillermo Jaramillo 15:43 Ivy McGowan 16:17 James McGowan 16:32 54 | HAWAIISPORTMAG.COM

Becky Prater 15:55 Kevin Prater 15:22 David Pratt 15:29 Mark Ravaglia 14:53 William Rickarrds 12:34 Mary Stupi 13:34 Jonathan Tay 12:13 Kelsie Wehren 15:23 Eric Allosada 15:36 Shawn Dixon 14:18

Sean Dowling 13:21 Todd Duell 14:05 Kevin Hause 11:28 Duane Hennion 12:44 Audrey Hungerpiller 15:08 Joanna Ip 16:30 James Jamilosa 16:01 Steve Mau 12:40 Phil McGain 13:46 Shane Nakagawara 16:41

Janice Ng 14:02 Thomas Risse 12:24 Gregory Safko 13:53 Joy Secritario 15:17 William Stedman 14:36 Dennis Vallefuoco 14:26 Brent Wong 12:27

Crystal Hirst in the final meters of the KONA IRONMAN 2017.

Photo by: (c)FinisherPix.com 55 | HAWAIISPORTMAG.COM

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