BIKI Around Town Waste Management Questions with Connie
Run the Ka Iwi Coast
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Biki Employer Plan Enhances Health and Happiness of Employees Fitness center, bus pass, parking allowance, and daycare. These are some of the perks employers offer their workers. Honolulu companies are now adding Biki memberships to that list. As a Major Supporter of Bikeshare Hawaii, all HMSA employees are eligible for a discount on Biki’s Commuter Plan, which offers an unlimited number of 30-minute trips every month. Thus far, nearly 30 employees have enrolled in HMSA’s plan, riding over 183 hours total in the last quarter alone. HMSA even hosts a Biki Stop at its Keeaumoku Street headquarters to encourage employees, customers and other community members to utilize this healthy, convenient and sustainable transportation option. “Biki has been a great addition to our community and the environment,” said Tai Matsuoka, community engagement supervisor at HMSA. “We’re proud to support one of the most-used bikeshare systems in the country by offering Biki to our employees.” Jo-Anna S., a program manager at HMSA, enrolled in the plan 10 months ago, and shared why she rides in a brief Q&A: Where/Why do you Biki? (commuting to work, running errands, exercising): I’m fortunate to both live and work in town, but we are a one-car household and sometimes it’s a coordinated effort between my husband and I as to who gets/needs the car if we don’t carpool. It’s great to have Biki as an alternate option to commute around town. I can go on my own time and the docking stations are plentiful so it’s easy to hop on a bike and Biki off to wherever I need to
go, whether that’s to work, home, picking up my daughter from school, or just to enjoy a nice easy bike ride. Plus, not having to worry about parking is a major plus! How does Biki and biking connect to your role or organization? I believe in HMSA’s vision of a community here in Hawaii where we can enjoy our healthier lives. Being in the health care industry as well as being an avid marathoner I like to take care of my health. And if there’s an opportunity to continue and improve my health I will seize it. Biki has been a great alternative not just commuting around town but also a great way to get a little sweat on and your heart rate up. What do you like about Biki and Bikeshare in Honolulu? It’s a really easy app and system to utilize, and even without the employee discount through HMSA, it’s a really affordable monthly plan. Favorite place to Biki: I enjoy taking the mauka side of the Ala Wai Canal. It’s a nice path to cruise along and nicely shaded depending on the time of day. Best Biki Tip: After adjusting the Biki seat to your preferred height, make sure to lock the latch to keep the seat in place. A loose, spinning seat is never fun while riding! If you wish to learn more about the various Employer Plan options, or to find out how your employer can sign up, please visit GoBiki.org/Employer-Plans or email info@ bikesharehawaii.org. Photo Credit: Joy-Anna Syverson
Everyone come support folks in the LGBTQ+ community
2019 HONOLULU
PRIDE RUN/WALK 5K SATURDAY, OCTOBER 12 ALA MOANA BEACH PARK
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info & registration: honolulufrontrunners.org
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REHAB RIGHT. PLAY HARD.
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ALOHA FROM THE EDITOR Welcome back from summer! Hopefully you have had time to recharge and get ready for the events coming up in the second half of the year. For many it is the Honolulu Marathon that caps of the season, but there are also many athletes traveling to experience new events across the country, and the world as well. Seeing the world through running shoes, on a bike, or for a swim event, is the perfect way to discover new places and people. With the month of September well underway, we can now look forward to XTERRA, and Maui Marathon, as well as many other events. It´s time for XTERRA, here is the editor with Pete Boksanski and Chad Seymour in tow.
Happy training all Christian
Hawaii Sport EDITOR Christian Friis COPY EDITOR Crystal Banning
COVER PHOTO
IMAGES
CONTRIBUTORS Brad Yates, Snr. writer Melissa Pampulov, Snr. editor Crystal Banning Glen Marumoto Mariane Uehara Susie Stephen Motoki Nakamura BIKI Hawaii Connie Comiso Fanelli
August DeCastro Good Eyes Photo Hawaii Sport Reports Kevin Enriques XTERRA Joy-Anna Syverson Mercia Uehara Dr. Ye Nguyen & Awa Miller Pancho Shoffeitt, Hawaii Drone Operations
Ka Iwi Coast Run by Pancho Shoffeitt from Hawaii Drone Operations
HAWAII SPORT REPORTS August DeCastro Crystal Banning Jonathan Lyau Yuko Lin Nakai Kevin Enriques Melissa Pampulov
CONTACT US hawaiisportmag.com Hawaii Sport PO Box 38082 Honolulu, HI 96837 STAY CURRENT AT ON HAWAII SPORT AT: hawaiisportmag.com facebook / hawaiisportmag twitter @hawaiisportmag
Legal Information: Copyright 2019 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.” Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.
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Waste Management The Local Route by Glen Marumoto
I’m sure you’ve been there. You are out there running really well. Might even be a PR pace. Everything is going according to plan. Not a care in the world. Life is good. Then you feel it. A little twitch in your bowels. Must be a little gas from last night’s dinner. Then the twitch turns into real discomfort, then your bowels start to gurgle. Your pace goes from super-fast to a crawl. You may also have stomach cramping and flatulence. You are now desperately trying to get to the next aid station before you lose control. You get there and wouldn’t you know it, there’s a line to the porta-potties. Your PR or BQ is now in the rear view mirror as you anxiously wait to get inside, hoping you can keep control and not make a fool of yourself. If this or something similar sounds like you, don’t be ashamed. According to various medical journals, it happens to around 50 to 60 percent of long distance runners. The term is runner’s diarrhea, runner’s colitis, or runner’s trots. Didn’t think this thing had a name for it did you? And it can happen to anyone. At the 2005 London Marathon, eventual women’s winner, Paula Radcliffe had to really go so she stopped in front of crowds and live cameras and just went. She said it was caused by the grilled salmon she had for dinner. Grilled salmon? So what causes this sudden urge to “go?” No one seems to know if there is one cause. The Mayo Clinic says it could be caused by the up and down movement of running jostling your internal organs, decreased blood flow to the intestines, changes in intestinal hormone secretion, increased amount or introduction of a new food, and pre-race anxiety and stress. Dehydration is also thought to be a cause. As your body tries to get more hydration, it diverts fluids away from less critical organs, like the large intestine, which causes it to revolt since its still being asked to process food. Lack of blood flow to the intestines because it’s being diverted to support more critical organs causes the intestines to get starved of energy. This breaks down the intestines and increases permeability, which can mean less protection. With less protection, bacterial and other factors enter the intestines, which then causes it to try and expel it. In one study, runners who ran at 80% of their VO2 max displayed increased gut permeability compared to running at only 40% and 60% max capacity. Excess carbohydrates are also thought to upset your gut. Your body can only intake so much during exercise. After that, it tries to get rid of it. Ok, we’ve got the problem defined, even has a name, sort of. What do you do it to keep it from happening? Depends (pun intended). Assuming you don’t have a chronic problem like irritable bowel syndrome, the answer seems as varied as the causes. The first solution is going before you go. Duh. Cleaning out your bowels before a race reduces or makes room for whatever hasn’t gotten to that point yet. If you aren’t ready right then, some suggestions are doing things that make you go, like drinking coffee or a warm liquid or just jogging around the start area until you are ready. Just remember to do these things well before race start as they are
also what gets your insides churning during the race. Another suggestion is to keep track of your food intake during practice runs and figure out what does and doesn’t upset your GI tract. Then don’t eat whatever it is that bothers you. Another solution is to avoid pain medication. Some studies suggest non-steroidal anti-inflammatory drugs (NSAIDs) cause GI discomfort, like ibuprofen. This becomes a love hate thing because NSAIDs also keep some of us running when maybe we might quit. Avoid foods like lactose and dairy foods, high fiber foods, high fat foods, spicy foods, and artificial sweeteners before a race. These foods tend to irritate the intestines or take effort to digest. While not a big deal if at rest, when you are running hard, the gut kind of wants to get rid of them because of the decreased blood flow. For me, eating yogurt and a banana just before a race seems to be ok. Your mileage may be different. Another suggestion is to eat bland foods before the start, like crackers or a sawdust granola bar to get nutrition without upsetting the stomach. Also, try to calm your nerves as the stress and anxiety can also increase the aforementioned intestinal permeability. You can also try to train your gut to be more resilient. You can train you gut to process more carbohydrates by stressing it out during a 3 hour training challenge with 30g of carbohydrates every 20 minutes. While that’s a lot of GU, a study showed it gave the athletes an iron stomach. And while this may seem common sense, don’t try a new meal plan the day of the race. What happens when that doesn’t work? And the urge to go comes anyway. Bill Rodgers is said to have once quipped, “More marathons are won or lost in the porta-toilets than at the dinner table.” So the first solution is to just go. When the urge strikes, hit the potty, hopefully in the first few miles when you still have something in you to try and make up for lost time. Shalane Flanagan had to stop in the middle of the 2018 Boston Marathon to use a porta-potty. Time (and yes it got timed by a spectator): 13.86 seconds from door open to door close. I don’t think I’ve ever been in and out of a toilet that fast, ever. I guess world class runners are fast at everything. Or you can carry an anti-diarrheal medication like Imodium with you. While it doesn’t seem intuitive to constipate yourself when running, maybe it’s the lesser of two evils when a BQ is on the line. Just be prepared for any consequences after the race. While this may seem a, ahem, waste of an article, it’s a very real issue for most of us. And not really talked about. If the problem is really persistent, go see your doctor. You may have a chronic problem, not an acute problem. And like the Charmin commercial, enjoy the go, but don’t take your sweet time about it. Some of us would like to finish the race today…. Until next time - Happy Running All!
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Strength Training for Runners by Motoki Nakamura PT, DPT, OCS, JACO Rehab Running is a midrange plyometric activity that involves bounding from one leg to the next in a balanced manner. Despite being a simple sport, running related injuries are very common. Research has shown that up to 80% of runners get injured within the course of 1 year. While it is nearly impossible to prevent any running related injuries, there are ways to stay consistent with your training. One way is to do resistance training. Athletes in other sports field such as football, soccer, and baseball do strength and conditioning to reach higher performance level. Similarly, there are many benefits to do resistance work for runners. Some include improved running economy, reduced fatigue, and enhancing maximal speed. Although most endurance athletes believe strength training can negatively impact performance, many research have refuted this notion.
When creating your own resistance program, it is important to look at what demands are placed on the body when running, as well as finding your strength and weakness. If you have difficulty with hills, exercises such as a step up or bridge can be helpful. If you have difficulty staying in upright posture, planks or cord walkouts may be good. At JACO Rehab, we do one on one care, providing you with an individualized program that fits your needs. If you do have a running injury or need a running analysis to find what you can improve in your run, contact us at any time. We are open every day.
As a clinician and an endurance runner, I understand for many of you that time is valuable in your life. Thus, adding resistance training on top of your other daily activities such as family time, work time, long runs, and social events/ gatherings can be unrealistic. However, if injury prevention and improving performance is your goal, resistance training is essential. Resistance work does not have to be daily, and it does not need to be more than an hour long. Just a few exercises 1-2 times a week can be enough. While strength training is important to runners, overtraining can also be detrimental. When we lack time for recovery such as sleep and nutrition, imbalances in your body system occur which often leads to stress, anxiety, and other health complications including injury. Thus, it’s important that the plan for resistance training is individualized and the runner agrees that the plan is achievable. For example, a collegiate division 1 runner would have a different plan and general lifestyle compared to a businessman who frequently travels for work, has a family, that is looking to run for weight management. Both runners would benefit from a resistance training program, although the program itself would be much different. 8 | HAWAIISPORTMAG.COM
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Questions with Connie
TEXT IMAGE
Connie Comiso Fanelli Hawaii Sport Mag.
For running: How long have you been running and what got you started? I have been running all my life. As a kid that is what we did. We either rode our bikes or ran to get to places. What are your best times for 5K, 10k, half marathon and full marathon? 5K July 4, 1984 Schofield Barracks which I measured the course. I have run under 16 minutes at 3 miles in longer races 10K 34.43 St. Francis Hospice in 1987 which I placed 1st in this race 34:51 Bradley Properties Kona, Hawaii in 1989 ½ Marathon – Windward 1:17:21 My 20K time was 1:13:10 Marathon 2:56 Honolulu 12/10/1995 17th American to finish You also compete in track racing so what are your best events and times? I am a 3 time USA national champion in the 3,000 meter steeplechase. Best time was 8/5/2005 12:1.56 at the USA Track and Field Master’s Championships held in Honolulu. This ranked me the fastest time in the US for my age division and it ranked me #1 in the US for 2005. I am also a national champion in the 2,000 meter steeplechase. 8/8/2008 in Spokane, Washington at the National Master’s Championship. My fastest time for the 2000 meter steeplechase was at the US Master’s Championship in Orono, Maine, 8/2007. My time was 8:15.43 which was under the meet record. What and where are your most recent races? I ran in Torun Poland in the Indoor World Master’s Championships in March. I just returned from Toronto Canada where I ran at the North American/Central American and Caribbean World Master’s Athletic Championship. I came home with a bronze medal in the 800 and a silver medal in the 1500 meters. What do you attribute your longevity and success to? I schedule rest days into my training schedule and anytime I feel unusual pain or discomfort while I am training, I stop my workout.
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What’s you most memorable race and why? In 2017 in the 1500 meter race at the Master’s Indoor World Track Championship in Daegu South Korea. I set out to break the world record and forced the defending Master’s World Champion to break the world record in order to beat me. Even though he passed
me at 1,000 meters into the race I was closing on him at the last 200 meters. I ended up with the bronze medal and ranked #4 in the world for my age. Club affiliation: What clubs have you belonged to and what office did you hold? For 15 years I was VP Head of Race Operations for MPRRC and President in 2000. What other positions or coaching have you done? Why did you choose that? Head track and Cross Country coach at McKinley High School 1987-1994 Gaining 5 OIA team championships in Cross Country and 1 OIA team championship in track which were the first Cross Country and Track championships in the history of McKinley High School. 1994 – 2002 Track and Cross Country Coach at Radford High School Accomplished 5 OIA team championships in Cross Country and 5 OIA team championships in track. I was named OIA Coach of the Year in Track and Cross Country several times. 2003- I was hired by Mid Pacific Institute to establish their Cross Country Program and in 2004 established their track program. My staff consisted of several teachers who all had run for me in high school and all were on OIA Championship teams. They all worked well together. My biggest accomplishment is that 95% of my athletes graduated from college and have become quite successful. I can say that they have chosen a broad range on occupations. Engineers, teachers, accountants, NFL players, physician assistant, lawyers, nutritionists, physical therapists to name a few For measuring and certifying courses Can you explain how many times you have to measure a course? I have measured more than 100 courses in Hawaii. These include the Great Aloha Run, Hapalua ½ Marathon, Honolulu Marathon as well as the Kauai ½ Marathon and Marathon, Maui Marathon and the old Kona Marathon course. All of the courses have been measured not less than twice. Tell us about your headband: I was at the start of Diamond Head Duet and there was a runner from Japan who was talking about how he was going to beat me. I don’t think he knew who he was talking to. So after I smoked him, he came up to me and presented me with his Japanese headband. Tesh Teshima would travel to Japan and supply me with new headbands.
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Oahu
Date
Time
Event
Location
Contact
Swim
September 7
8:30 AM
North Shore 5k / 10k Swim
Sunset Beach
www.northshore5kswim.com
Run
September 8
6:30 AM
Old Pali Run 4,4 miles
Old Pali Road, Kaneohe
www.mprrc.com
Tri
September 22
6:00 AM
Race KoOlina by Four Seasons (various races + Run / Keiki) Ko Olina Resort
www.bocahawaii.com/race/ko-olina-2019
Run
September 28
4:00 PM
Wurst 5K.
Weyand Field Schofield Barracks
www.imcom.army.mil
Run
September 29
5:00 AM
Hybrid Design 25km.
Kailua Beach Park
www.808racehawaii.com
Bike
September 29
6:15 AM
Honolulu Century Ride, various distances
Kapiolani Park
www.hbl.org/hcr
Swim
October 6
8:00 AM
Guess Your Time Swim, 1 or 2 miles
Kaimana Beach
www.waikikiswimclub.org
Run
October 12
7:00 AM
Pride Run, 5km.
Ala Moana Beach Park
www.honolulufrontrunners.org
Run
October 13
6:30 AM
Tantalus 10 mile Challenge
Makiki Heights
Run
October 19
tba
Zombie Run
Run
October 19
tba
XTERRA Gunstock Trail Run
Gunstock Ranch
www.xterraplanet.com/gunstockranch-trailrun
Run
October 20
5:00 AM
HMSA 30km.
Kapiolani Park
www.808racehawaii.com
Run
November 3
7:00 AM
Kailua Surfriders 5k. / 10k.
Kailua High Gym
www.friendsofkailuahigh.com
Run
November 10
5:30 AM
Running Room Val Nolasco Half Marathon
Kapiolani Park
www.808racehawaii.com
Swim
November 16
9:00 AM
YMCA Turkey Swim, 2k. or 1k. swim
Ala Moana Beach Park
808-541-5248
Run
November 24
6:45 AM
Ka Iwi Coast 4 miles
Ka Iwi Coast
www.kaiwicoastrun.org
Run
November 24
9:00 AM
XTERRA World Trail Championships
Ka'a'awa Valley
www.xterraplanet.com
Run
December 1
7:00 AM
Santa Hat Run / Walk 5km.
Ala Moana Beach Park
www.mprrc.com
Run
December 7
7:30 AM
Christmas Biathlon
Ala Moana Beach Park
www.waikikiswimclub.org
Run
December 8
5:00 AM
Honolulu Marathon
Ala Moana Boulevard
www.honolulumarathon.org
Run
January 1
7:00 AM
Bosetti 10km.
Kealahou Street
www.mprrc.com
Biathlon
January 11
7:30 AM
Magic Island Biathlon
Ala Moana Beach Park
www.waikikiswimclub.org
Biathlon
February 9
7:30 AM
Valentines Biathlon
Ala Moana Beach Park
www.waikikiswimclub.org
Run
September 14
5:30 AM
Hana Relay
Kahului Airport
mauistardog@mac.com
Run
October 13
5:00 AM
Maui Marathon, Half /5k, 10k and Relay
Kahului
www.mauimarathon.com
Run
October 26
tba
XTERRA Trail Run Kapalua
Kapalua
www.xterraplanet.com/kapalua
Tri
October 27
tba
XTERRA World Championships
Kapalua
www.xterraplanet.com/worldchampionship
Run
January 19
5:00 AM
Maui Ocean Front Marathon
Wailea
www.mauioceanfrontmarathon.com
www.mprrc.com www.imcom.army.mil
Maui Events
www.hawaiisportmag.com for more calendar dates
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MARATHON
4-PERSON MARATHON RELAY
HALF-MARATHON 10K & 5K
Run with us!
www.mauimarathon.com
13 | HAWAIISPORTMAG.COM Photos courtesy of David O. Baldwin - Hawaii PhotoMan, Donna Ho, and Bryan Berkowitz.
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ALL PROCEEDS DONATED TO SEA INSPIRATION !!
The Guess Your Time Swim is a 1 or 2 mile swim where you predict your time in advance. The main purpose is to have fun and support a worthy charitable cause. Prizes are awarded by lottery… Everyone can be a winner!
Sunday, October 6, 2019 @ 8:00 am
1 or 2 mile Ocean Swim courses
Mail completed entry form and $30 check payable to “Waikiki Swim Club” to: Sui-Lan Ellsworth, 3465 Paty Dr. Honolulu, HI 96822
Kaimana Beach, Waikiki
More information: waikikiswimclub.org
ENTRIES MUST BE POSTMARKED BY SEPT. 28
Race Director: suilan@waikikiswimclub.org
Late Entry/Check in at Kaimana Beach beginning 7 am DONATIONS ENCOURAGED! Mahalo for your kokua. NO WATCHES ― FINS OKAY Lottery Prizes by Aqua Sphere Sea Inspiration is a 501(c)3 nonprofit organization. Their mission is to bring healing to people and the sea by sharing positive, healing, and inspiring ocean experiences. We encourage everyone to spend time in the sea! We focus our efforts on two specific groups of people: children and combatwounded U.S. military service members and veterans. More info: https://www.seainspiration.org/ FIRST NAME
LAST NAME
STREET ADDRESS
CITY STATE, ZIP
VIRTUAL SWIMMER (DONATION ONLY)
2 MILE
1 MILE
WAIVER & RELEASE: I know that swimming in the ocean may be dangerous. I am aware of and assume all risks in participating in the 2019 Guess Your Time Swim. In consideration of this application being accepted, I, the undersigned, intend to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all claims for damages I may have against any instructors, coaches, volunteers, sponsors, the Waikiki Swim Club, Sea Inspiration, the City and County of Honolulu and the State of Hawaii resulting from my involvement in this event.
I have read and understand and agree to the waiver above. Signature required.
Date
Parent’s signature if entrant is under 18 years of age.
Date
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Kailua High School Surfriders 5k | 10k | 1 mile Run/ Walk 22nd Annual Event
Sunday, November 3rd, 2019 at 7:00 AM Brought to you by Friends of Kailua High School, a non-profit that helps Kailua High School's programs 2018 Winning Times by Race and Age Group
Race starts at Kailua High School Gym 451 Ulumanu Drive, Kailua, HI 96734 REGISTRATION:
Register online at Active.com or Register using form below. Mail- in entries must be postmarked by Oct. 29, 2019 Race Day registration accepted til 6:30AM
PACKET PICK UP: Saturday, Nov. 2nd, at Kailua High Gym from Noon to 3PM Sunday, Nov. 3rd, at Kailua High Gym from 6AM until 6:55AM. Race starts at 7AM.
10k FEMALE Overall Molly Neal 46:17.8 7-12 Madison Balatico 2:02:37.0 13-16 Emily Naylor 49:58.5 19-24 Pilar Green 1:00:06.4 25-29 Lacey Evans 58:44.9 30-34 Vanessa Campos Pereira De Ol 55:55.5 35-39 Yuri Higashi 51:11.6 40-44 Jennifer Smith 50:32.4 45-49 Denise Asato 1:09:30.02 50-54 Stacy Luke 54:24.4 55-59 Jenny Quinn 59:31.2 60-64 Yvette Flynn 1:03:21.4
MALE Overall William Ho 37:48.7 7-12 Noah Balatico 2:01:49.0 13-16 Makoa Inciong 42:46.7 17-18 Tanner Matsusuhita 39:47.3 19-24 Dillen Quitugua 48:18.1 25-29 Sebastian Inderst 38:28.2 30-34 Erick Bannar 46:10.0 35-39 Ronnie Barit 59:46.0 40-44 Trivikram Pujar 51:08.4 45-49 Michael Garrison 41:08.4 50-54 Peter Lee 48:19.7 55-59 Timothy McKeithen 40:31.5 60-64 Richard Quinn 48:50.5 65-69 Michael Shiach 58:51.5 70-74 Karl Heinz Dovermann 1:25:47.7 75-79 Alfred Chun 1:02:32.8
SCORING:
Chip timing, pick up on race day
AWARDS:
Trophies for 1st place male and female overall winners Medals for 1st, 2nd, and 3rd place male/ female finishers in all age-categories. The awards are for 5K and 10k only, excludes the 1 mile entries
PRIZES:
Random drawings for prizes after the race
Further Information:
Visit friendsofkailuahigh.com or call Anne Higashi 223-5750 or Ed Kemper 225-2965
Mail In Registration:
Attn: Ed Kemper 1188 Bishop Street, Suite 2504 Honolulu, HI 96813 Make Check Payable to: Friends of Kailua High School Go to Active.com to register online
5k FEMALE Overall Rosemarie Delacruz 23:17.9 7-12 Kaia Matsuoka 36:00.3 13-16 Mahealani Inciong 23:51.2 17-18 Kelci Hooker 30:45.0 19-24 Ciarra Joie Yap 54:08.6 25-29 Kayla Dunn 28:43.7 30-34 Juliana Yaste 24:43.1 35-39 Suzanne Bright 25:00.8 40-44 Liz Salerno 25:44.8 45-49 Laura Grossart 25:07.4 50-54 Sylvia Brosien 29:11.3 55-59 Kathy Watarai-Smith 33:17.9 60-64 Lynn Muramaru 28:21.6 65-69 Melanie Killam 30:28.6 75-79 Beverly Csordas 35:13.0 80+ Ramona Manson 51:20.5 MALE Overall – Mark Butcher 17:11.1 7-12 Kai Fraser 23:03.8 13-16 Irie Gray 20:10.8 17-18 Caleb Jones 26:09.1 19-24 Brent Wakuzawa 17:56.0 25-29 Roy Aviles 24:51.4 30-34 Leigh Trask 27:16.8 35-39 Steve Olukaka 23:11.8 40-44 Kenwynn Goo 29:08.3 45-49 Anthony So 35:25.9 50-54 Stan Matsusuhita 23:52.0 55-59 Doug Tonokawa 24:22.3 60-64 Paul Meyer 31:51.2 65-69 Denis Tanigawa 30:52.6 70-74 J.B. Nation 34:59.9 75-80 Ed Kemper 30:04.4
2019 Entry Name: Last, First Email Address: DISTANCE:
1 MILE 5K
10K
SEX:
Female Male
Phone Number: Age Division on Race Day: 7-12
13-16 17-18 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+
Registration Donation Enclosed: Regular, Postmarked by Oct. 31: $20 NO T-Shirt $30 with T-Shirt $35 Dri Weave Shirt Late, Postmarked after Oct. 31: $25 NO T-Shirt $35 with T-Shirt $40 Dri Weave Shirt No guarantee of T-Shirt for Late Entries All donations are non-refundable
Kailua High School Students ONLY:
Shirt Size:
$17 with Dri Weave T-Shirt $12 with T-Shirt $8 NO T-Shirt S M
L XL XXL
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 know that there will be traffic on the course route. I assume the risk of running in traffic. I assume any and all other risks associated with this event including but not limited to falls, contact with other participants, the effects of weather, including high heat and humidity, and the condition of the roads, all such risks being known and appreciated by me. Knowing these facts and in consideration of your accepting my entry, I hereby for myself, my heirs, executors, administrators, or anyone else who might claim on behalf, covenant not to sue, and waive, release, and discharge the Friends of Kailua High School, Kailua High School, the Department of Education , State of Hawaii, City and County of Honolulu, this events officers, directors, members, volunteeragents, successors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind the nature whatsoever arising out of or in the course of my participation in this event.
Signature:
Date:
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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. *Parking may be limited
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
flotation 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 nontransferable.
CHECK-IN & REGISTRATION:
7:30am to 8:30am on race day at the Magic Island end of Ala Moana Beach Park by Picnic Area #29.
DIVISIONS/AWARDS:
2K Elite Male & Female: Award given to the $25, Youths (8 to 17 years old) top three male/female finishers. Towel guaranteed if postmarked 10/18/19 1K Overall: Award will be given to the top three overall finishers. PARENT/GUARDIAN SIGNATURE Top finisher in the 1K & Top Male and NEEDED ON REGISTRATION FORM Female finisher in the 2K will each receive a frozen turkey! $40, Adults—Until November 1st 2K Age Groups Male & Female: Towel guaranteed if postmarked by 10 & under, 11-12, 13-14, 15-18, 19-24, 10/18/19 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, $50, Late entry 55-59, 60-64, 65-69, 70-74, 75-79, 80-84,85+ Awards will be given to the top 3 finishers Accepted up to 8:30am on race day; male/female in each age group. includes a towel if available.
Mail or Walk-In Registration Only Mail To: 2019 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) ___ Lite (1K) Age on race day: _____ Date Of Birth:_______ Check one below: (All fees are non-refundable) ___ $25, Youths (8 to 17 years old)
Towel included if postmarked by 10/18/19 ___ $40, Adults (Until November 1st) Towel included if postmarked by 10/18/19
___ $50, Late entry accepted until 8:30 am on race day for all ages (towel included if available)
GENDER: ___ Male
___Female
Last Name ____________________ First Name _____________________ Street Address ________________________________________________ City, State, Zip ________________________________________________ Phone Number_________________________________________________ E-mail: ______________________________________________________
Waiver for the 2019 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 2019 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) :____________________________________ Date signed______________________
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YOUR BODY GIVES YOU WHAT YOU CAN TAKE! TEXT BY MARIANE UEHARA IMAGES BY MERCIA UEHARA, DR. YE NGUYEN & AVA MILLER I never gave much thought to the details of childbirth until I got pregnant. Even then, I didn’t worry too much. Friends advised me and my husband to hire a doula to teach us about the birthing process, so we did. Since I was fit and healthy and enjoying every second of my growing belly, the more I learned about labor, the more confident I became about having the most natural and positive birthing experience possible—until I found myself crying at the hospital. My water started to leak slowly and my contractions didn’t start. To be safe and to protect my baby from any chance of infection, the doctor suggested we induce labor with pitocin (a synthetic form of oxytocin used in such circumstances.) Almost 30 hours later, after tremendous pain, multiple medications, a blurry mind, and complete disconnection from my body, I finally pushed out my baby girl. The labor experience was so different from what I expected. In the moments after her birth, I held her briefly, but I was so exhausted and the doctors were so eager to make sure she was ok that we barely had a chance to connect. It took me more than three months to recover from the labor, and almost a year for my body to feel ready to exercise again. It was a traumatic experience for all of us. Three years later when we found out that I was pregnant for the second time, my husband said,“Let’s schedule a cesarian!” He didn’t want to watch me suffer all over again, and neither did I.
My OB-GYN was also concerned, since he thought my hips—which he called “runner’s hips”— were too narrow to push a baby out naturally, and was maybe one of the reasons why I had such difficulty the first time. But something inside me made me think that this labor would be different. It was a gut feeling that this time I could achieve a safe and satisfying birth experience without medication. I just needed to be fully prepared for it, mentally and physically. As soon as I found out that I was pregnant, I stopped running, to loosen all the tightness my body had built up during years of triathlon training. For the next nine months I swam, did pilates, and treated baby and myself to a few prenatal massages with my wonderful midwife and doula, Dr. Ye. {Doula is a birth coach that works alongside obstetricians to provide emotional support, encouragement, and wisdom for mothers and fathers throughout labor and birth.} When I was 38 weeks pregnant, I got a surprise. My doctor said I would have to be induced if my labor didn’t start in the next two weeks. Oh my, again! It was the last thing I wanted to do it. So I called my midwife/doula, and asked her what I could do to help my labor start naturally. She suggested a few ideas: 1. Easy long walks 2. Evening primrose pills 3. Sex 4. Relax and meditate 5. Acupuncture
www.freelifestylehawaii.com
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“Being surrounded and supported by them made it easier to keep a grateful mindset and to accept those powerful feelings, not as pain, but as sacred to the experience.
Well, option 1 and 2 were easy, so I did them daily. Option 3, sex, sounded fun, but no so much when you are 38 weeks pregnant and big and tired. We tried our best! Option 4, relax and mediate, should have been easy, but with a to-do list to finish before baby’s arrival, sitting down and relaxing wasn’t that simple. Option 5 was my favorite, since acupuncture has helped me so many times in the past with other health related issues, and it also helped me relax! The next day I had an appointment with an acupuncturist that specialized in pregnant women. I felt relaxed after the session, but no signs of labor. I set up another appointment for the following week. Later that night after the appointment, I started to have light and more consistent contractions. I tried my best to rest, sleep and hydrate, but I could feel that the real labor was coming. Around 8 a.m. the next day, active labor started, and I welcomed each contraction. As they were getting stronger and stronger, Dr. Ye reminded me: “Your body will give you what you can take!” For the next hours, we alternated walking around the block and resting at home. My husband held me, my mother kept me hydrated while my doula guided us. Each contraction, she said, was one step closer to meeting our baby. All the while, my wise, little three-year-old daughter massaged my back and held my hand. She knew, and probably could feel, that the baby was coming. Being surrounded and supported by them made it easier to keep a grateful mindset and to accept those powerful feelings, not as pain, but as sacred to the experience. We were all in my room when my water broke. It was such an incredible relief, and I knew I was reaching the finish line. We arrived at the hospital at 3 p.m., and baby Blake was in my arms, or more precisely at my breast, sucking colostrum at 3:12 p.m. Here is a drawing that my friend’s daughter gave me at my second baby shower, she predicted that the labor was going to be a “BOOM!” Everything happened so fast, but I still remember every detail—every feeling, every voice, every touch. I never felt so connected to my body. The recovery was also impressive! Seconds after delivering my baby, I felt more alive and more thrilled than ever. Just a few weeks later, my body healed. I felt strong. My baby thrived, too. In one month, he doubled his weight to 12 pounds, exclusively by breast feeding. There’s no recipe for natural birth. I am grateful for all the medical support and technology that enables mothers to have healthy babies since each circumstance is unique, so each approach should be unique. My intent in sharing my labor experience is to empower other moms to trust their bodies, to take charge of their lifestyle choices and to find the support they need to enjoy childbirth the best way they can. It’s a magnificent experience! www.freelifestylehawaii.com
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November 24, 2019 6:45am ≈4 miles
Enjoy the beauty of the Kaiwi Coast from the safety of a road closed to traffic.
Limited to 3000 participants. Entrants receive a souvenir glass fishing float and event T-shirt.* *T-shirt size not guaranteed.
808-256-7394 Patsy Vasquez 0 info@kaiwicoastrun.org f /kaiwicoastrun
REGISTER TODAY 20 | HAWAIISPORTMAG.COM
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/@kaiwicoastrun
www.kaiwicoastrun.org
8/23/2019 12:52:28 PM
CHRISTMAS BIATHLON ~ SATURDAY Dec. 7, 2019 MAGIC ISLAND BIATHLON ~ Saturday, Jan. 11, 2020 | VALENTINES BIATHLON ~ Sunday, Feb. 9, 2020
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: $35 INDIVIDUAL or $70 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Nov. 25. Entry fee includes one T-shirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club and completed entry form to: Sui-Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES (after Nov. 25): $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Dec 2. 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, 70-74, 75+. TEAMS: Men, Women & Mixed in the following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115-134, 135-154, 155+ [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:
Early Registration postmark by 11/25/19, $90Individual/$180 Teams for ALL 3 BIATHLONS. Do not mail after 12/2/2019, Late Registration, $100 Individual/$200 Teams for ALL 3 BIATHLONS. Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: suilan@waikikiswimclub.org
All races start at 7:30 am
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)
CHRISTMAS BIATHLON: DEC. 7, 2019
S Birth Date
Sex
Age
Mailing Address
M Shirt Size
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 95-114 115-134 135-154 155+
Biathlon Series Entry (Mail by Nov. 25) Biathlon Series Late Entry (Do not mail after Dec. 2)
Individual $90 $100
Team $180 $200
$30 $45
$70 $90
Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line.
Christmas Biathlon Entry (Mail by Nov. 25) Christmas Biathlon Late Entry (Do not mail after Dec. 2)
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.
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Parent or legal guardian signature and agreement to waiver, if entrant under 18.
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I also agree to the terms of the waiver & release for the following events: (write initials) Magic Island Biathlon Valentine’s Biathlon
Date
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Mid Pacific Road Runners Santa Hat 5k Family Fun Run/Walk In Support of ScoutReach
December 1, 2019, 7am
Information Course: Ala Moana Beach Park. Around Magic Island, left onto Ala Moana Park Road, right on Ala Moana Blvd (inside Path), right back into the Park and loop Magic Island to the ďŹ nish line.
Packet Pick-up: Friday, November 29, 1-4pm, at the Aloha Council, Boy Scouts of America, 42 Puiwa Rd (in Nuuanu,o Pali Hwy) Saturday, November 30, 12-3pm, at the Running Room, 819 Kapahulu Ave. Sunday, December 1 (Race Day), 5:30-6:30am, at Ala Moana Beach Park. More information or to register go to MPRRC.com
Fees Early Bird: (by November 17, 2019) $35 for initial participant or primary family entry $15 for each additional family member (Separate registration required for each family member) Late Registration: (between Nov. 18-29, 2019) $45 for initial participant or primary family entry $15 for each additional family member Race Day Registration: (Dec. 1, 2019) $50 for initial participant or primary family entry $15 for each additional family member MPRRC members are $20 for individual or primary family entry, $15 for additional family members. Life members are free. Member prices valid until 11-30-19, 3:00 pm
Bosetti 1st Sunrise 10K Wednesday, January 1, 2020, 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. Awards for the top three male and female finishers as well as 5-year age groups. For more information, to register or to volunteer, visit www.mprrc.com or runsignup.com.
Fees $15 for MPRRC members $30 for nonmembers $45 for race day entry. Credit cards accepted. MPRRC Life members are free (must complete an entry form) No Refunds.
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