September-October 2016 by Hawaii Sport

Lectie Altman #1 in IM Boulder The Local Route

Photo: Ben Richards

Stretching for cyclists Yoga for Runners

S W I M - B I K E - RU N

September - October 2016 1 | HAWAIISPORTMAG.COM

RAGBRAI REPORT by Frank Smith I just completed my third RAGBRAI (Register’s Annual Great Bike Ride Across Iowa) sponsored for the 44 th time by the Des Moines Register. It is an unbelievable seven day spectacle of 10-20,000 cyclists traversing 420 miles across the beautiful green rolling hills of Iowa with frequent stops in small towns where the entire population has turned out to welcome and refuel you. Picture a highway totally filled with colorful cyclists trailing off into the distance as far as you can see—that’s RAGBRAI. It is the ultimate critical mass event which chases motor vehicles off the highway with the help of the Iowa State Troopers. Go to the web site, www.ragbrai.com, to see what I’m talking about. I have been fortunate to become a member of a well established cycling club out of Michigan, the Whiners. We are about 100 riders strong plus a hard working crew of six “roadies” who drive our support trucks loaded with our camping gear, portable warm showers, kegs of beer, a large Whiner Dome tent, coolers, chairs, tables, etc. We have a highly visible kit with pink flying pigs on a bright yellow background, an image of Michigan and our motto: “fork more pork.” Clearly a fun loving group. You become a Whiner if the 100 rider quota is not filled by existing members and you are nominated by a sponsoring Whiner. We can thank Gregg Nishimoto of Hawaii and more recently of Colorado for making us life time Whiners. Indeed the whole RAGBRAI spectacle is possible only because of hundreds of similar groups many using colorful and irreverent old school buses If you had to ride across Iowa by yourself it would be boring: miles and miles of corn and soybean fields all day long punctuated with a small town every 10 to 20 miles. On RAGBRAI you are always with lots of other riders and all you have to do is

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ask “where are you from?” and enjoy the conversation. All 50 states were represented plus many foreign countries. There were at least 4 of us from Hawaii and, amazingly, I did have on-the- road contact with all of them: Iowa native Don Andera and his tandem partner Donna plus my long time triathlon buddy John O’Keefe. There was also an encounter with retired submarine captain Greg Vaughn who was riding a Merlin bicycle. I pulled up alongside to complement him on his bike selection and he replied “you sold it to me.” Greg was an excellent customer of IT&amp;B and was doing his 12 th RAGBRAI after retiring from the Navy. I had no trouble doing the 50 to 75 daily miles since the weather was wonderful—not too hot, and I had put in some serious training miles (1,500+) for the two months prior—IT&amp;B’s Tantalus on Tuesday, the HBL Thursday Kailua lunch ride and the similar Saturday morning Heavy Breathers ride plus a few extra Pali loops on Sundays. When I got off the plane in Omaha the humidity/heat index was 119 degrees, no breeze and blistering sun. This was looking like my worst nightmare come true. Fortunately by the next day things had cooled off so that on the hottest days the daily highs were in the high 80’s and the nights in the low 60’s. By Hawaii standards the wind was not a factor. So far I have dodged the heat bullet three times. Next year my wife Laura is planning to join me again If you want to do RAGBRAI you have to join up with a team, engage an outfitter like Pork Belly Ventures, or enter the lottery for any open position supported by the RAGBRAI organization. Questions: fwsiii43@hotmail.com or 808-391- 7882. You do not have to go to Iowa, you can participate in the Honolulu Century Ride in your very own backyard. A birds point of view of an aid-station at last years Honolulu Century Ride.

Photo by Ben Richards. 3 | HAWAIISPORTMAG.COM

ALOHA FROM THE EDITOR

Just as we finished our last issue the information came in that local triathlete, coach, mentor and great inspiration for many, Cliff Rigsbee had been involved in an accident while performing an ocean-excercise in his job as a firefighter. It turned out that it was fatal, and the community lost a great athlete and a great mentor. A lot of people in the community have great memories of Cliff and the best way we can honor Cliff is to keep training and be an inspiration to as many people as possible. In this issue we have the Honolulu Century Ride on the cover, we can only recommend this great ride - it is a great way to experience Oahu...on two wheels with your legs as the engine.

Honolulu Century Ride 1986

Aloha, Christian

EDITOR Christian Friis COPY EDITOR Crystal Hirst IMAGES

COVER PHOTO Honolulu Century Ride by Ben Richards

August DeCastro Colin Cross Cyndia Lavik Thad Bond Ben Richards Susie Stephen Melissa Pampulov Marissa Maaske StartLine Hawaii Waikiki Roughwater Swim Kate Goedeker Mércia Starominski HBL Archives Edna Wong Yuko Nakai Stephane Lacasa Jon Lyau Julie Wassel Mike Vidales Matt Castiglione Alan Plfueger

Melissa Pampulov, Snr. Features Editor Brad Yates, Snr. Writer Bianca Barreto Brian Clarke Glen Marumoto KC Calberg Ron Alford Mariane Uehara Gwen Daley Rae Sojot, Snr. Writer Sara Ecclesine Susie Stephen Hannah Neagle Lauren Seaman Lectie Altman Dr. Rachel A. Coel Frank Smith Doreen Yarson David Kurihara

CONTRIBUTORS

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

Legal Information: Copyright 2016 by Hawaii Sport Mag. All rights reserved. “Views expressed in articles herein are solely those of the authors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not liable for any loss or damage resulting from content of advertisements.” Notice to the reader... “The information in this magazine concerning upcoming events is provided by the event organizers and is presumed to be accurate. You may confirm the date, distance, starting time, and other event information by contacting the event organizer directly.” Health related articles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.

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WITH CONTINUOUS CU SHIONING

Bre a k through Conss truction

See the film at saucon ny.com/ride *Results reflect EVERUN material comparred to traditional EVA. For comp parative, testing g an nd p product information o ple p ase visit saucony.com/EVERUN

83 % En nergy Re t urn**

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Mid-Pacific Road Runners Club Member Profile 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

Ron Alford

IMAGE BY

Family photo

Hi! I’m Ron Alford, President-Elect of the Mid-Pacific Road Runners Club. I have been coming to Hawaii since 1972 but when I retired in 2010 from a position with the Federal Government, my wife, Betty Gail, and I moved here to provide support to Betty Gail’s aging parents. Not a runner in my youth, I began running after turning 30. I was inspired by my mother-in-law and long-time Kahala resident, Prudy Potter, who also started running later in life – “If she can do it, I can do it!” Even though I lived on the mainland, my very first race was the First Annual Johnny Faerber/Miller Lite All Men’s 10K (1982) and my first marathon was the 1983 Honolulu Marathon – my training guide was “Your First Marathon”, a small booklet by Dr. Jack Scaff and Dr. John Wagner published by the Honolulu Marathon Clinic. I was never a particularly fast runner [marathon PR 3:47:58] but wherever I went I found runners to be kind and inclusive people. While I love to run, I think it is the people I have met through running has made my life so much richer! I moved around the east coast of the mainland as part of my career. In each location I quickly became involved in the local running scene – Birmingham, Alabama; Louisville, Kentucky; Hampton, Virginia; Huntington, West Virginia; and Atlanta, Georgia. In West Virginia I re-started the defunct Huntington Track Club by holding Beginning Runner Sessions in a local park each spring and during that time became a Road Runner’s Club of America Certified Running Coach. The local runners were reluctant to rejoin the club so I decided to “make” new runners with a beginners training program that included a club membership. Once I got that going, everybody wanted to join! Working with the local Parks Department over several years, I also added a dozen races to the existing two local races in Huntington. When I moved to Atlanta, I became a volunteer coach for the Atlanta Track Club as well as volunteer coach for Asha, a charitable organization that prepared runners for the Atlanta Marathon while raising funds for educational projects in India. After moving to Honolulu in 2010, I joined the Mid-Pacific Road Runners Club as well as the Honolulu Marathon Clinic where I became a volunteer group leader. More recently, in 2014 I became the Road Runner’s Club of America State Representative for Hawaii/Guam and last March was named Outstanding RRCA State Representative of the Year at their annual convention in Dallas. I was both surprised and honored to be selected! I love advocating a healthy lifestyle through running and exercise! Find me on Facebook – James (Ron) Alford, on Instagram – ronrunnr, and Twitter - @RonrunnrAlford

Shorts... and shoes Short notes from the running scene Photos by Yuko Nakai.

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In July all the running action took place in Kailua. Either on the beach with the Kailua Beach 4.4 miles, or on the Lanikai Loop 8k. in Memory of Daniel Levey. The MPRRC races are for everybody. Above: Top 3 runners from Lanikai 8k. Top right: A dog is joining the run on the beach. Right: “We are the 80´s”.

KAPOLEI coming soon

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Scott Kuwaye

Photo by Augusto De Castro

Endurance athletes and yoga. by Susie Stephen & Lauren Seaman, photo by Augusto De Castro and Edna Wong Within the ever-expanding world of yoga types and styles, you’d be forgiven as an endurance athlete for wondering - which one is the best for me? Between Ashtanga and Vinyasa there are a wide variety of yoga classes to choose from. Isn’t all yoga good for athletes? Although in reality there is no such thing as a ‘good’ or ‘bad’ yoga class necessarily (something is only bad when it causes harm), there are times when as runners, hikers, cyclists, swimmers, paddlers or triathletes, certain styles of yoga can be applied at various stages of training cycles to really help us improve at our chosen sport. To gain further insight into how yoga works best for endurance athletes I spoke with three hard working people who live and train in Hawaii, and who all practice yoga on a regular basis. Judy Carluccio is an ultra runner with multiple 100 mile trail race finishes to her name: HURT100, Western States, Cascade Crest and Kettle Moraine. Judy’s most recent ultra was the Siskiyou Out and Back 50 Miler in Ashland, Oregon where she finished in 12:14:16, 7th in her age group. I’ve chatted with Judy about yoga over a number of long runs and enjoyed hearing the story of how she came to swear by 10 | HAWAIISPORTMAG.COM

the healing powers of yoga: “Basically I had an IT band injury about 10 years ago that just wouldn’t go away. After almost running out of options someone finally recommended yoga - thankfully. I took my first series of classes and after a few weeks the tightness and pain from the injury subsided, and eventually the IT band syndrome completely disappeared! When I discovered Bikram yoga not long after, I realised it was the perfect style of yoga for me. I enjoy the heat and working on the same series of poses in each class. Bikram yoga, and now Hot26, which I practice at HotYoga8, has carried me through subsequent injuries – even after a medial meniscus tear in 2010, which could not be surgically repaired, I have been able to heal, recover and still compete in ultra races.” I also spoke with Scott Kuwaye, an ultra runner and triathlete with two HURT100 finishes under his belt: “Bikram yoga for me is a great way to cross train – it’s the ideal non-impact alternative to running. This ultimately helps me physically, and mentally to keep on running, which is my passion. I think the main benefit I get from Bikram yoga is the stretching. The heated environment (90F +) allows my body

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12/28/15

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to get into a limbered and loose state. This helps me to stretch in ways I typically usually cannot after a run. As an individual who is not really flexible, being able to stretch by doing Bikram yoga really does help my running form. The second aspect of the heated class helps me to adapt to the stresses of running longer distances (ultra races often take place across the heat of the day). The 26 Bikram poses are challenging, and with the heat element I have to concentrate on staying focused, yet at the same time relaxed. Both of these skills are needed for running.” Lauren Seaman is a Honolulu based Wellness Coach and Yoga Teacher who also recently took up triathlon, and placed 3rd in her age group at this year’s Tin Man. Having formerly played professional tennis, Lauren is someone who understands the importance of a functional, athletic body and I was interested to hear more about her yoga practice now that she has taken up triathlon: “I’ve been training with Boca for the past 7 months, and my yoga practice has been such a blessing and complement to the triathlon training. Since the Boca workouts are intensive, my yoga practice is now less vigorous that it used to be. It’s not about going into extremely deep stretches, nor holding long, strength building poses. The purpose of my yoga practice now is to release tightness after contracting the muscles in an endurance workout, decompressing the spine (after running, cycling, or swimming), and keeping the body open so it doesn’t become too stiff and more injury-prone. My favorite methods are gentle yoga based stretching, foam rolling, and using a tennis ball for myofascial release. Remember: To do any of the three triathlon sports well, you don’t need to be extremely flexible. Many people say they aren’t flexible, so they won’t try yoga. That’s like saying you are too dirty to shower. We all need stretching to maintain basic range of motion and freedom in our bodies.” To Lauren, the four most significant benefits of yoga for endurance athletes are: 1. Immediate relief. Gently re-lengthening muscle tissue after hard work. The goal is not to find an extreme stretch, but to go into the stretch until you lightly feel it, stay there and breathe with it, allowing the muscle to adapt and re-lengthen. It should feel good! 2. Recovery and injury prevention. Stretch regularly. Your muscles will stay more pliable like rubber bands with stretching, rather than tight like guitar strings, and you set yourself up to be able to get back out there and do your sport again sooner. 3. Balance. Yoga = good posture habits. We all need to be more conscious of our form and re-establish symmetry in our bodies. These little things keep us healthy and prevent injury and imbalances. 4. Relaxation. Stretch, relax and breathe deeply. Breathing deeply encourages the muscle to relax into the stretch. Don’t hold your breath! This aspect is great for athletes who are used to going fast and pushing hard. Take a few moments to slow down and breathe a little deeper than your norm. It’s like medicine for your entire being - physically, mentally, and spiritually. For endurance athletes who are new to yoga, Lauren has a few recommendations: “If your body is tired and tight from tough workouts, try a restorative or yin yoga class;

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or if you feel your body needs some movement but nothing too hard, look for a level 1 or 2 vinyasa style class.” Both restorative and yin yoga classes involve long periods of static stretching; the type of stretching that has been proven to improve range of joint motion in athletes (Behm & Chaouachi, 2011). Many yoga studios offer these types of yoga classes, which are typically slow paced and often use props such as cushions or bolsters to provide comfort and support for the body, which in turn promotes relaxation and recovery. Vinyasa style yoga classes include a range of more athletic, dynamic movements and postures that all link together in a sequence. Further methods of teaching yoga that could be suitable for endurance athletes include: Iyengar yoga, which focuses on correcting body posture and alignment using straps and blocks; Kundalini yoga that involves breathing exercises and postures that build core strength; and power yoga classes that focus on building core strength and stability, essential for resisting endurance linked injuries. Bikram yoga, as highlighted by Judy and Scott above, is a great all round yoga practice and it has been shown to significantly improve strength and flexibility. A study of healthy adults, who were tested over an eight week period, during which they took 3 Bikram yoga classes per week, found that the subjects showed increases in dead lift strength, lower back, hamstring and shoulder flexibility (Tracy et al., 2013). It would be interesting to see a repeat of this study over a longer time period, and a range of yoga styles! So when it comes back to the original question of which yoga classes are the best for endurance sport athletes, the best answer seems to be, well, it depends… Unfortunately there isn’t one particular type of yoga, or one yoga class that holds all the answers to enhanced athleticism or guarantees a fifteen-minute personal best. But there are key elements in all yoga classes that you can look for, a few considerations to take, and questions you can ask yourself before starting a yoga practice: 1. How am I feeling – tired or full of energy? 2. How much dynamic or static stretching will the class involve, and how much do I need? 3. How are breathing exercises incorporated into the class? 4. Will the class aid my recovery, or will I need time to recover from the class? 5. Will this class count towards my strength conditioning for the week? 6. Which stage of my training plan am I in, building base cardio fitness or working on speed - do I need to focus on strength or flexibility? 7. Do I have a key workout or race coming up soon – how will this yoga class assist my preparation? 8. Is it a morning or evening class, and is it a heated studio - will my body be cold or warmed up enough before I begin? 9. How hydrated am I? 10. Will the teacher be able to help me out if I’m new? 14 | HAWAIISPORTMAG.COM

Don’t panic if you can’t answer all of these questions - just see them as a guide to help you find your ideal yoga class! But maybe you already know which yoga classes work for you, and just as Judy and Scott have discovered Bikram, Lauren Seaman. Photo by Edna Wong you might be a devotee of hot yoga or vinyasa flow. Heck, maybe you have even created your own style of yoga! Ultimately, yoga is a form of additional, complementary training for endurance athletes and therefore it isn’t going to be the main focus of an athlete’s week, and should be approached accordingly. There are no doubts it is a hugely beneficial form of physical and mental exercise for some people, but it’s not for everyone and what works for one person may be out of the question for another. An athletes’ journey is a very personal experience and if yoga can help, awesome – but it will form just one small part of the equation when it comes to finding a long-term balance between training and racing, as part of an active lifestyle. You may only have time for 15mins of any form of supplemental training a day if you’re balancing major workouts with school and/or a family, work and maintaining a social life! As with all sports, lots of practice and a healthy dose of patience are the keys to seeing improvement and finding success (how ever you like to define it), and if yoga can be included in the process you may find that extra edge you’ve been looking for. Namaste! Acknowledgements: Thanks to the Hawaii yogi-athletes who helped inform this article: Judy Carluccio, Scott Kuwaye, Lauren Seaman and everyone else with whom I’ve had the pleasure of discussing the subject, which is still an on-going debate! To try a free, fifteen minute post-run yoga video designed for runners see: www.youtu.be/Z3ta7ZBMnns References: Behm, D.G. & Chaouachi, A (2011). “A review of the acute effects of static and dynamic stretching on performance.” European Journal of Applied Physiology. 111: 2633. Tracy, Brian L.; Cady E.F. Hart (2013). “Bikram Yoga Training and Physical Fitness in Healthy Young Adults.” Journal of Strength and Conditioning Research. 27 (3): 822.

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My 3 Favorite Things... My 3 favorite things I have learned so far about exercising with my baby... TEXT BY

Mariane Uehara, Master Certified Health Coach

IMAGE BY

Mércia Starominski

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When you have a newborn at home, you also have various excuses to not exercise. My own list include: recovering from postpartum; being tired from the sleepless nights; adjusting to a new-mommy body (aka: larger breast and hips); worrying if it is ok to take baby outside and what is safe to do with her; juggling time between taking care of baby, house, and work; and after all choosing to spend most of my time kissing, hugging and laying down with her instead of anything else. Bottom line, being a new mom feels like you are constantly “exercising” so there is not too much energy left to actually exercise. But on the other hand, if I force myself to move my body in a conscious way, even if it is just for a few minutes per day I feel better. And if I include Sky in my exercise routine, there is a higher chance to get the job done. So here are my three favorite ways to exercise with Sky: Sunset walk This is the simplest way we have been exercising together since she was just a few weeks old. I put her in the sling and we go for a nice easy walk that can vary from one loop around the block, to one hour plus walks. 99% of the time she sleeps half way into the walk, so I just enjoy every step carrying her close to my heart, knowing that soon she will be too heavy for me to exercise with her like that. New-mom tip: One of our first walks together, Sky started to cry. A family got out of their house to see what was happening, I felt embarrassed and the only thing that came to my mind was to try to breastfeed her inside the sling, while we were walking. Oh my! Bad idea, because I had no idea how to do it properly and her cry got even louder. It was the longest walk around the block we ever did. Lesson learned: Do not leave the house before feeding your baby. Mom & Baby Yoga If you are looking for “exciting” things to do with your little peanut, I would suggest giving a try to the Mom & Baby Yoga class at the Purple Yoga Hawaii, Tuesdays at 11am. I went for the first time with Sky when she was 8 weeks old, I had no idea what to expect. The class starts with a nice stretch for moms while our babies (if we are lucky) happily watched us up and down, then the majority of the class consists in, tickling your baby while you stretch some more, making your baby fly while you get an awesome arm strength workout, massaging baby, and one of my favorite things…holding baby close to your chest and start to “ommmmm”. The class taught me a few precious exercises and fun tricks to do with Sky anywhere at anytime. New-mom fun fact: Sky loves her morning nap. One day I knew she was a little bit tired, but I got everything ready and drove to our yoga class anyway. When I got there, of course she was deeply sleeping. I didn’t have the heart to wake her up, so we just drove back home. Another lesson learned: respect her baby naps, it doesn’t matter how much I wanted to do the class with her, because she needed something else, her precious sleep. Home Exercise Sometimes getting out of the door feels like an impossible mission. So I learned a few strength and stretch exercises to do at home while baby is lying down next to you. They are simple enough that you can get a couple of a nice exercises in just a few minutes, and the best part is that when Sky watches me counting and going up and down she thinks that I am playing with her. Well, I guess she is right! New-mom important fact: As I shared before, my body is not the same, so I am looking for ways to strengthen my muscles and joints before I start to train again. I have been researching which type of exercises are healthy for postpartum recovery, and I am finding out that actually some exercises can hurt instead of being beneficial for postpartum recovery. I am still learning about them, so maybe this is going to be my next article “My 3 favorites exercises to recovery from postpartum and when and how to start running again” I love how exercise makes me feel. But sometimes I have no reason or excuse to not exercise, but I still choose to just lay down with Sky and watch her because the feeling of being with her fills my heart with more love that I could ever imagine.

The Local Route TEXT BY IMAGE BY

Glen Marumoto Jon Lyau

The past two issues of Hawaii Sports Magazine, we have focused on the figures whom the races are named. In this issue, we are going to focus on the races themselves. First, let’s start with the Norman Tamanaha 15K. An April 2, 1986 Honolulu Advertiser article stated the race was rated as the number one race in the state by serious runners, edging out both the Diet Pepsi 10K and the Honolulu Marathon. In the article, Hank Cavender, then President of the Mid-Pacific Road Runners Club, explained the popularity of the race as “…a very competitive race. It’s a standard racing distance, an accurately measured course, and I think people like races that begin and end in Kapiolani Park.” The inaugural race named after Tamanaha was run in April, 1978, a year after Tamanaha’s death. According to the article, the race itself had existed since the early 1960’s, but was simply called the “out and back” race, following the same route as it does now. The route also served as the Amateur Athletic Union’s 15K Championship course. The winners of the inaugural Tamanaha were Mike Tymn for the men with a time of 50:59 and Debbie Anderson for the women with 58:57 minutes. This year’s race, in August, would make it the 38th annual running of the race. The Val Nolasco Half-Marathon was started by the Hawaii Kai Fun Runners in 1979, four months after his death. Most runners today know the race that starts and stops in Kapiolani Park, using most of the same course as the Honolulu Marathon. However, when it first started, the Val Nolasco was run completely in Hawaii Kai. It would start and end at the Hawaii Kai Recreation Center (known today as the Oahu Club). The route would go around the Hawaii Kai loop and over the hill into Kalama Valley. Yes, the route went over THAT hill! Depending on who you ask, it’s been called Heart Attack Hill or Coronary Ridge. In any case, the Hawaii Kai Nolasco was anything but flat. The first race was called the Val Nolasco Memorial Run and was actually not a half but 12.7 miles in length. The inaugural winners were Stein Rafts at 1:14:22.2 for the men and Joni Paggala at 1:32:10.2 for the women. This year’s Val Nolasco will be the 37th annual running of the race. Until next time….Happy Running All!

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For more running history check out the facebook page: www.facebook.com/RunningHawaii - here local running legends share stories, photos and results of running in Hawaii.

21 | HAWAIISPORTMAG.COM

TEXT BY IMAGE BY

Brian Clarke Brian Clarke and Kalani Pascual

Hawaii Sports Magazine has invited the athletes in Boca Hawaii, TryFitness, and BC Endurance to tell their stories so you can learn how they got involved with the clinics and why they continue training with them. Erika Lee Eberhart. BOCA Hawaii. I grew up all around the world because my dad was a fighter pilot in the United States Air Force. In fact, I moved nine times and went to 13 different schools before college. Moving so often offered me an opportunity to try a lot of different sports, including downhill skiing, slalom waterskiing, rowing, cross country running, swimming, and softball. My passion, however, has always been cycling. In 1998, two years after I moved to Honolulu from Washington, DC., I met Raul Boca while aimlessly roaming around a local bike shop. He encouraged me to jump into his winter cycling clinic, and I’ve never looked back. Truth be told, I had not trained with a team since high school. The first day of the clinic, I “rolled” up on a pink Trek mountain bike with “slicks” and a pannier rack over the rear wheel with bungee cords on it. It was far from sexy, but I didn’t care! I rode that bike in every practice and some mock time trials until I upgraded to a road bike five months later. Being part of the BOCA Hawaii family offers me a “home away from home.” Furthermore, it offers athletes at any level a wonderful support system. In 2008, I joined the BOCA Coaching Staff, which has allowed me to share my passion for cycling and racing with both seasoned and novice athletes. Thanks to BOCA, I have been able to enjoy riding and racing in Hawaii off-and-on for almost twenty years! Chris Lawson. Try Fitness. “I’ll bet you can’t do just one.” That’s what my triathlon mentor said as I signed up for my first ever triathlon—the 2004 Na Wahine Sprint. At the time, I couldn’t have imagined how far the sport would take me, and the way it would impact my life. I began doing sprint triathlons and 5K races, hauling 22 | HAWAIISPORTMAG.COM

Cathi Rice. Photo by Brian Clarke

Chris Lawson. Photo by Julie Wassel

Erika Lee Eberhart. Private Photo

Clinic Stories

around a very overweight body. As I continued racing and losing weight, the notion of attempting a half-Ironman distance seemed more and more attainable. Knowing I would need a training plan and a coach, I joined Try Fitness in 2012 to begin training for the Honu Ironman 70.3 race. That decision changed my life. KC Carlberg, as well as the coaches and athletes of Try Fitness were so supportive and encouraging. Training with a group of women of varying ages and abilities made difficult workouts much easier, and the camaraderie that developed in our group was a vital component to sticking with the training, and having fun while doing it. Besides becoming more fit, I also formed deep and rewarding friendships with my teammates. Racing became the “icing on the cake,” while the most enjoyable part of the journey was working out with friends. Thanks to my many wonderful coaches, I have done more than “just one,” and I look forward to more good times training with friends, and more races in the future. Thanks especially to KC, whose guidance and support have enabled me to do more than I ever imagined. Cathi Rice. BC Endurance. I have been participating in Brian Clarke’s training clinics since 1994 and have learned a lot about training for marathons. Recently I realized there is always more to learn. After I had my son in 2001 my marathon times started getting slower as I got heavier. Running was often burdensome, but I resigned myself to the way I felt as part of getting older (I will be 55 this month). One day a fellow BC Endurance athlete told me how she had improved her running by losing weight. She claimed to have done it by limiting her carbohydrate intake—not exactly what you would think a distance runner should be doing. I was so impressed that I started studying nutrition labels and journaling everything I ate. The first few weeks were hard as I didn’t know what my carbohydrate intake should be and any big change you make in life is usually difficult at first. Nonetheless, I started to lose weight and I definitely felt better. Such quick, positive feedback kept me going. Pretty soon, I noticed that running was enjoyable again and hills were getting easier. Best of all, every race I ran last year was faster than the year before. Losing 25 pounds had made a huge difference. Last year, in my 19th marathon, I ran a personal best in the Honolulu Marathon, even in the heat. Now I tell people I am like fine wine, I’m getting better with age!

HONOLULU WAIKELE

23 | HAWAIISPORTMAG.COM

Scheduling Workouts TEXT BY IMAGE BY

Brian Clarke Brian Clarke

This article explores the workouts you might employ to train for the 2016 Honolulu Marathon. A 26.2-mile marathon is still a marathon, but as you can see from Figure 1, a 3-hour marathon is different from a 6-hour marathon. The longer the duration of the race, the lower your exertion (heart rate and breathing) needs to be in order to finish without becoming so fatigued that you experience a crashing slowdown. The exertion curve that is closest to your finish time approximates the specific exertion of the race you will be training for. Given that exertion curve, you should design a regimen of ability-building workouts (see Figure 2, which shows six workouts in preparation for a 5-hour marathon). Every workout on your schedule should enable you to practice at least one of five racing abilities: stamina, power, tempo, speed, and endurance. Let’s consider how each sort of ability-building workout is structured for a marathon. A stamina workout, for instance, builds the ability to run comfortably for long duration at a slow pace. “Slow” means you hold yourself back to a conversational breathing level at the beginning and middle of every workout. “Long” means long enough for a hard (difficult) workout, not a very hard or all-out one. Most athletes, who are getting fit for a marathon, would find a 2-hour workout at a slow pace to be a hard workout. Shorter, easier, light exertion workouts will also build your stamina. In order to build endurance—as opposed to stamina— you’ve got to simulate the discomfort of the race you are training for. One way to do this is to gradually increase the duration of a stamina workout beyond a comfortable two hours. A three-hour run at a slow/conversational level is usually long enough to do the trick. And a 4-hour run at a very-slow pace will do the same while still remaining within the hard-workout context (see the blue exertion curves in Figure 2). The second half of a marathon is when endurance comes into play. That’s when fatigue forces you to endure the discomfort of having to sustain your racing tempo until the finish. As long as you haven’t gone out too fast you won’t have to slow down because of extreme fatigue. Remember, your marathon experience is all about pacing yourself so you don’t crash before the finish. The higher your exertion level in relation to your capacity for exertion, the greater your risk of crashing. Some marathoners think they have to build their speed in order to improve their marathon finish time. Speed is the ability to run faster than race pace for short 24 | HAWAIISPORTMAG.COM

distances within a race for the sole purpose of getting ahead of a competitor, usually at the finish. Speed work is low-volume training, usually one exertion level above the one at which you expect to do most of the race (see the last 15 minutes of the purple curve in Figure 2). Contrary to conventional thinking, speed work doesn’t make you faster. In fact, too much speed training can make you slower because it can cause injury or exhaustion (something I’ll discuss in the next article). Speed and tempo are distinct concepts in the hard-easy system. Tempo is the ability to run comfortably at race pace for half your racing distance. Tempo is a crucial ability because it determines the rate at which your arms and legs will be able to move during the race. If you want to race at a slow tempo, for instance, you’ve got to practice a slow tempo. It’s that simple. Most 4-to-6-hour marathoners do the marathon at their slow tempo. Tempo—not speed—is the ability that makes you a faster racer. This is partly because tempo training is high-volume, moderately long-duration training. In training for the marathon, you’ll have to be reasonable about the duration of your tempo workouts. Again, they have to fit within the context of your regular workout effort level (say, moderate or hard, but not very hard or all-out). If you can do a hard stamina workout of two hours at a slow pace (the red curve in Fig. 2), then a tempo run might be only 80 or 90 minutes at steady state exertion (the green curve in Fig. 2). Your tempo training should be very close to the average pace at which you can actually do the marathon. Generally, you’ll alternate bouts of tempo running with intervals of slower jogging. Rest-jogs between tempo intervals bring your heart rate down to light exertion, and they have the effect of keeping your tempo running from becoming as intense as it can during the second half of a race. Frequent rest jogs also keep the workout from becoming an endurance workout, where your purpose is to practice intensity, rather than tempo, per se. Tempo ability is closely associated with power, the ability to be relaxed while sustaining a particular racing tempo. Hill work is the traditional way to build power (leg strength) for running. It takes muscle power and correct pacing to run relaxed at race pace for the first half of the marathon. The key to building power is to practice the specific level of resistance needed in the race. Thus, longish bouts of relaxed uphill running on a gradual grade at light-to-steady state exertion are appropriate for the marathon (see the brown curve in Fig. 2). Remember, no matter what ability you aim to build, your exertion should bear some specific relation to the exertion of the race you want to run. Compared to a 5K race which is short, a long race like the marathon has a relatively long-low exertion structure. It follows that your workouts should be relatively long and slow, too. In the next article I will talk about the problem of fitting your workouts into training periods so you are at peak ability on race day—not over-trained and exhausted and not suffering from a cold or injury.

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

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

Now seeing adult and pediatric patients in Honolulu and West O‘ahu. Call 808-691-4449 to schedule an appointment or visit www.queensmedicalcenter.org/sports-medicine

SPORTS MEDICINE

HONOLULU: Physicians Ofﬁce Building III, Suite 300

| WEST O‘AHU: Physicians Ofﬁce Building West O‘ahu, Suite 101

25 | HAWAIISPORTMAG.COM

The Queen’s Medical Center is a 501(c)(3) nonproﬁt health care provider.

What is

Running is a great exercise to get in shape and relieve stress, but when you’re limited by knee pain, it can be extremely frustrating. David Kurihara, licensed physical therapist from The Queen’s Center for Sports Medicine, talks about how to prevent and resolve nagging knee pain using movement analysis and exercise, so you can enjoy the outdoors and maintain a healthy lifestyle.

Runner´s Knee

TEXT BY

What is Runner’s Knee? Runner’s Knee, also known as anterior knee pain or patellofemoral pain syndrome, refers to pain behind and/or around the kneecap (patella). It is the most common knee injury among runners and can occur in any type of sporting activity that involves running, jumping, cutting and landing. In many cases, one may also feel the symptoms with daily activities such as walking, squatting and managing stairs.

David Kurihara, DPT, OCS, SCS, FAAOMPT

IMAGE BY Queen´s Center for Sports Medicine David Kurihara, DPT, OCS, SCS, FAAOMPT, is a licensed physical therapist at The Queen’s Center for Sports Medicine, which provides comprehensive care for the treatment and prevention of injuries in athletes and active people of all ages. For more information, or to schedule an appointment, call 6914449 or go to: queensmedicalcenter.org/sports-medicine.

A: Poor lower extremity alignment B: Correct lower extremity alignment

How does Runner’s Knee happen? Runner’s Knee can happen over time when constant pounding and stress is applied to the anterior (front) knee causing pain and inflammation. There are many factors that can contribute to Runner’s Knee; here are the most common ones. “Too much, too soon.” Any sudden increase in intensity, duration or frequency of activity, especially if the person is not in “shape,” may cause excessive stress on the anterior knee. “Unstable ground.” Running on uneven surfaces such as loose sand or areas that are banked (roads, hills, etc) may alter the alignment of the lower kinetic chain and apply strain on the knee. “You run funny.” Inefficient running form, whether driven by anatomy or poor movement patterns, can cause many deviations throughout the body, especially in the legs. “Bad mechanics.” Perhaps the most common reason for Runner’s Knee that we see in the Center revolves around poor trunk and leg alignment, usually driven by specific muscle imbalances. What can be done to address Runner’s Knee? First of all, if there is any inflammation around the knee, that needs to be addressed with ice, relative rest and training modifications. Once the inflammation has subsided, a detailed running analysis should be done by a physical therapist to assess your running style/form to detect any deviations or compensations. Proper neuromuscular exercises designed to “tie in” the entire kinetic chain will be necessary to normalize the muscle balance within the body and “re-train your brain” so that you can easily repeat the proper movement patterns when you return to running. here are a few basic exercises to get you on your way. To help prevent this injury, consider implementing a general strengthening program before you begin running and remember to have sufficient restoration periods within your training.

C. Lunge exercise: shift weight forward onto lead leg, maintain neutral alignment of knee and slightly reach forward

D. Raise top leg up and slightly back without sidebending from the torso

E. Balance on one leg without letting pelvis or torso deviate from midline

27 | HAWAIISPORTMAG.COM

Congratulations to Lectie Altman - on her win at IRONMAN Boulder. LectieÂ´s time was 10:01:09 (Swim 53:11, Bike 5:13:45, Run 3:45:23) Photo Mike Vidales 28 | HAWAIISPORTMAG.COM

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080616_JACO_HI_SPORT_Layout 1 8/8/16 8:51 PM Page 1

HONOLULU WAIKELE MIL IL ANI CLINIC OPENING NOVEMBER 1, 201631 | HAWAIISPORTMAG.COM

brought to you by:

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

Time

Event

Location

Contact

Biathlon

September 3

10:00 AM

Turtle Bay Biathlon

Turtle Bay

www.turtlebaybiathlon.com

Run

September 3

5:30 AM

Tantalus Triple Trek, 30 miles

Nature Center

www.hurthawaii.com

Swim

September 5

8:30 AM

Waikiki Roughwater Swim

Waikiki Beach

www.waikikiroughwaterswim.com

Swim

September 10

tba

North Shore 5K. Swim and Relay

Sunset Beach to Waimea

www.northshore5kswim.com

Run

September 11

6:00 AM

Runner´s HI - 20K.

Kalaeloa - Former Barbers Point

www.808racehawaii.com

Run

September 16

tba

Sunset Flight Line 5K.

MCBH, Kaneohe

www.mccshawaii.com/races

Bike

September 17-18 tba

24 hours of Hell in Paradise

Kualoa Ranch

tba

Run

September 17

tba

Huaka´i Mauka

Kualoa Ranch

www.huihawaii.org

Tri

September 18

6:30 AM

Na Wahine Triathlon, All Women´s Triathlon

Kapiolani Park

www.nawahinefestival.com

Run

September 18

7:00 AM

Old Pali Road, 4,4 miles

Old Pali Road

www.mprrc.com

Bike

September 25

6:30 AM

Honolulu Century Ride, 25 to 100 miles

Kapiolani Park

www.hbl.org/hcr

Bike

September 25

9:00 AM

Aloha Fun Ride, 9 or 18 miles

Kapiolani Park

www.hbl.org/hcr

Run

October 2

5:30 AM

Brio Ice Cream - 25K.

Kailua Beach Park

www.808racehawaii.com

Run

October 8

6:30 AM

World Peace and Unity of Korea 10K.

Ala Moana Beach Park

ww.spocua.com

Run

October 9

6:30 AM

Tantalus 10 Miler

Makiki Pumping Station

www.mprrc.com

Run

October 15

7:00 AM

Gunstock Trail Half Marathon and 5K.

Gunstock Ranch

www.gunstockhalfmarathon.blogspot

Tri

October 15

6:00 AM

2nd. H3 Triathlon (check website for starttimes)

Ala Moana Beach Park

ww.racetothebaseh3t.com

Bike

October 16

9:00 AM

Take Kids Mountain Biking

Turtle Bay Resort

www.omtbo.org

Bike

October

6:00 AM

H3 Bike race (check website for starttimes)

Ala Moana Beach Park

www.racetothebaseh3t.com

Tri

October 16

tba

Splash and Dash Biathlon

MCBH, Kaneohe

www.mccshawaii.com/races

Run

October 23

5:00 AM

HMSA - 30K.

Kapiolani Park

www.808racehawaii.com

Run

October 29

tba

Creepy Crawl, 5k. Fun Run

Ke´ehi Lagoon Park

www.tropicaltriplecrown.com

Swim

November 5

tba

Huaka´i Mauka

Kailua Bay

www.huihawaii.org

Run

November 6

7:00 AM

Kailua HS Surfriders, 1mile/5k./10k.

Kailua HS

www.friendsofkailuahigh.com

Run

November 11

tba

Water for the World Run

Kapiolani Park

www.waterfortheworldrun.org

Run

November 13

5:30 AM

Mizuno Val Nolasco Half Marathon

Kapiolani Park

www.808racehawaii.com

Run

November 13

8:30 AM

Keiki Run Series, Race #2

Kapiolani Park

www.808racehawaii.com

Run

November 19

7:00 AM

Girls on the Run, Fall 5k.

Ala Moana Beach Park

www.girlsontherunhawaii.org

Run

November 20

6:45 AM

Ka Iwi Coast Run and Walk, 4 miles

Sandy Beach

www.kaiwicoastrun.org

Run

November 24

6:30 AM

Honolulu Marathon Clinic Turkey Trot, sign up begins 6:30AM

Kapiolani Park

www.honolulumarathonclinic.org

Run

November 24

7:00 AM

Turtle Bay Turkey Trot

Turtle Bay

www.turtlebayresort.com

Run

November 27

7:00 AM

Silvia A. Martz 5k.

Kapiolani Park

www.mprrc.com

Run

November 27

7:30 AM

Keiki Run Series, Run #3

Kapiolani Park

www.808racehawaii.com

Biathlon

November 27

7:30 AM

Christmas Biathlon, 1k. swim/5k. run

Ala Moana Beach Park

www.waikikiswimclub.org

Run

December 3

7:00 AM

Kalapawai 5K. Run / Walk

Kapolei

www.tropicaltriplecrown.com

Run

December 4

9:00 AM

XTERRA World Championships

Kaáawa Valley

www.xterraplanet.com/trailrun/worlds

Run

December 10

tba

Kalakaua Merrie Mile

Kalakaua Avenue

www.honolulumarathon.org

Run

December 11

5:00 AM

Honolulu Marathon

Ala Moana Boulevard

www.honolulumarathon.org

Run

December 17

7:00 AM

Makahiki Challenge, obstacle run, gate opens 7:00 AM.

Kulaoa Ranch

www.makahikichallenge.com

Biathlon

January 14

7:30 AM

Magic Island Biathlon, 1k. swim/5k. run

Ala Moana Beach Park

www.waikikiswimclub.org

Biathlon

February 12

7:30 AM

Valentines Biathlon, 5k. run/1k. swim

Ala Moana Beach Park

www.waikikiswimclub.org

Run

September 10

5:00 AM

Hana Relays

Maui Airport to Hana

www.virr.com

Run

September 18

5:00 AM

Maui Marathon and various distances

Maui Mall

www.mauimarathonhawaii.com

Run

October 1

7:00 AM

Wiki Wiki 5k./10k.

Lahaina Gateway Mall

www.wikiwikirun.com

Run

October 22

9:00 AM

XTERRA Trail Runs, 5k./10k. and Keiki K

Ritz-Carlton, Kapalua

www.xterraplanet.com

Triathlon

October 23

9:00 AM

XTERRA World Championships

Ritz Carlton, Kapalua

www.xterraplanet.com

Obstacle

October 29

7:30 AM

Obstacle Z Zombie Run

Old Maui High, Paia

www.runnersparadiseinc.com

Maui Events

Big Island Events Run

August 20

7:00 AM

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

Cooper Center

www.volcanorainforestruns.com

Run

October 2

7:30 AM

PATH 5k./10k.

Hale Halewai

www.pathhawaii.org

Triathlon

October 8

6:30 AM

IRONMAN World Championships

Kailua-Kona

www.ironmanlive.com

Run

November 12

6:30 AM

100% Pure Kona Coffee Halfmarathon

Coconut Grove Market Place

www.purekonahalf.com

Run

November 24

7:30 AM

Thanksgiving 5K.

Coconut Island, Hilo

www.bigislandroadrunners.org

Triathlon

November 25-27 6:00 AM

Ultraman World Championships

Kailua-Kona

www.ultramanlive.com

Run

December 18

Jingle Bell Beach Run

Kailua-Kona

www.kona5k.com

7:30 AM

Kauai, Molokai and Lanai Events Run

September 4

6:00 AM

Kauai Marathon

Poipu

www.thekauaimarathon.com

Run

September 17

8:00 AM

Ultimate Hawaii Trail Run

Kauai

www.ultimatehawaiiantrailrun.com

Tri

October 29

9:30 AM

Tri Lanai Triathlon

Hulopoe Beach

www.trilanai.com

32 | HAWAIISPORTMAG.COM

brought to you by:

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

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

IT&B Sunday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Sun.

8:00 AM

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

KCC - White Church

www.itbhawaii.com

Running on Oahu Mon.

5:30 PM

GNC Run Club and Hawaii Run Club, Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Kailua High School

www.longrunergy.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Waikiki Shopping Plaza

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

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

www.lanikaijuice.com

Fri.

6:30 PM

Aloha Friday Night Fireworks Run

Fort DeRussy Beach Park (near volleyball courts)

www.hawaiirunningproject.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Running on Maui Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:30 PM

Kihei Community Center

samuelwilbur@yahoo.com

info@mauirunning.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Running on Big Island Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Training Groups tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

Bootcamp Hawaii

Overall Fitness

www.bootcamp-hawaii.com

tri

SOHI Fitness

Bootcamp, Overall Fitness

www.sohifitness.com

tri

Camp Bennett

Multisport

www.campbennett.com

swim

University of Hawaii Masters

Masters Swim Club

www.uhmastersswimming.com

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

tri

Marion Summerer Coaching

Triathlon Training

www.marionsummerer.com

tri

Pacific Fitness Design

Triathlon / Running

www.pacificfitnessdesign.com

tri

Triple Fit Training

Triathlon

www.triplefithawaii.com

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

33 | HAWAIISPORTMAG.COM

35 years of the Honolulu Century Ride! The best day to Ride Aloha! The oldest and largest cycling event in Hawaii Register today at hbl.org/hcr

Honolulu Century Ride 1988

Honolulu Century Ride 1993

Honolulu Century Ride 1989

Honolulu Century Ride present day, all photos HBL archive. 34 | HAWAIISPORTMAG.COM

35 | HAWAIISPORTMAG.COM

18th. annual Na Wahine Festival

TEXT BY

TryFitness

PHOTO BY

Julie Wassel

The 18th annual Na Wahine Festival is coming! This year’s race will be held on Sunday, September 18, at 6:30 a.m. at Kapiolani Park. The Na Wahine Sprint Triathlon began in 1999, with a vision and dream. Try Fitness owner, KC Carlberg approached Gerri Hayes, President of Office Pavilion, for financial support for an all women’s triathlon. “I would have to say, that Gerri’s belief in my dream made it all possible,” says Carlberg who is also the event’s Race Director. On September 9th of that same year, in a lagoon at Ko’Olina Resort, the 1st annual Na Wahine Sprint Triathlon took place. With just 129 race participants and just as many volunteers, great food from Honolulu Baking Company, and support and sponsorship from local businesses, Hawaii’s first and only all women’s triathlon was an incredible success. Eighteen years later, the race has grown to into a Festival of events that include a sprint triathlon, a sprint duathlon, a super sprint triathlon and new this year is a 5K event for kids up to 13 and women of all ages. We are proud to say we have become a permanent and much anticipated event on Hawaii’s triathlon calendar with almost 300 participants each year. But why did Try Fitness focus on an exclusive women’s triathlon? “This event is so special. There is an amazing outpouring of support and camaraderie amongst the participants. It is an environment where women who might feel intimidated by a coed event, have to opportunity to feel more comfortable. And I believe that through this event we have introduced many women to the sport of triathlon. The event also allows our top female triathletes to compete head to head with each other and the top finisher will always be a female athlete,” explains Carlberg. “Preparing for a triathlon is such a great way to exercise and train, meet people of like minds and keep your body fit and healthy,” adds Carlberg. Sponsors’ support is critical to making each race possible year after year. For this year’s 18th annual Na Wahine Sprint Triathlon, Straub Hospital and Clinic, Island Triathlon and Bike, Bad Cat Media, Honolulu Baking Company, Runner’s Route and more, have come on board as sponsors and supports of the event. “It is a great match for us and a great way to give back to the community,” says Carlberg. Island Triathlon and Bike have donated a bike for our bike away every year and this year is no exception. Everyone who enters and completes the race will be eligible to win a Cervelo P2 Triathlon bike. It is very exciting. The race will feature live music by Island Storm, great food, a variety of exciting prize opportunities, with awards being given for the fastest swim, bike and run split, various age groups and teams. Register on line at Active.com or go to www.nawahinefestival.com for more information about the eighteenth annual Na Wahine Festival to be held on Sunday, September 18, at 6:30 a.m. at Kapiolani Park.

36 | HAWAIISPORTMAG.COM

festive t-shirts! fun giveaways!

Creepy

crawl *5K FUN RUN*

*KEIKI TRICK-OR-TREAT WALK* *COSTUME CONTEST* *FUN FOR THE WHOLE FAMILY!* saturday october 29, 2016

Keâ&#x20AC;&#x2122;ehi Lagoon Park Honolulu, hawaii

Water for the World Run The Wettest Run on the Planet TEXT BY

W4TWR

PHOTO BY

Did you know that the average women in a developing country walks approximately 3.5 miles to get water for her family? When you think about it, that walk is a little more than the distance of a 5K run. Many of us challenge ourselves to stay fit by participating in 5Ks around the state but how many of us think about the significance of this trek for people in other parts of the world were access to clean water is limited or in some cases non-existent. This is exactly what Water for the World Run (W4TWR) wants you to ponder at its second annual 5k Fun Run/Walk on Friday, November 11, 2016 (Veterans Day) at the Waikīkī Shell. The mission of the race is to raise awareness about global access to clean water and to give the gift of clean water to those without. “Approximately 700 million people worldwide do not have access to clean water, that’s more than twice the population of the United States,” says Joshua Goodson, co-founder of Water for the World Run. “We take it for granted that whenever we turn on a faucet, there will always be clean water to drink.” What sets this race apart from others races of its kind is that each participant is asked to carry a 9 pound bag of water to simulate the weight an individual in a developing country must carry on a daily basis. Goodson hopes runners and walkers as the make their way around the Waikīkī Zoo and Kapi‘olani Park think about what it’s like to not have clean water and when they cross the finish line at the Waikīkī Shell to be inspired to help make clean water accessible worldwide. The individual cost for the run/walk is $29.99. Registration packets include a ninepound water bag to simulate the weight of water carried by women in developing nations, W4TWR logo t-shirt, logo draw string mini-backpack, temporary tattoos and other sponsor goodies. The first 500 registrations will receive a pair of limited edition W4TWR logo sunglasses. Gates open at 6 a.m. for check-in and registration. The run/walk starts at 8 a.m. followed by a DJ dance party with bands, food booths, interactive games and a beer garden from 8:30 a.m. to 12 p.m. Visit www.W4TWR.com for race registration and further details. Water for the World Run will donate a portion of the proceeds to Water. org, the international nonprofit organization founded by Gary White and actor Matt Damon to transform lives around the world by providing access to safe water and sanitation. In addition, $1 of every entry fee will go to Veterans Without Orders, a non-profit organization that combats the global water crisis by mobilizing a worldwide network of military veterans.

38 | HAWAIISPORTMAG.COM

Kailua High School Surfriders 5K/10K/1mile RUN/WALK 20th. Annual Sunday, November 6, 2016, 7 a.m.

DISTANCE: Run/Walk: 5k 10k and 1 mile walk Enchanted Lake area. WHEN & WHERE The Run/Walk begins at 7am, Sunday, November 6, 2016 at Kailua High School, 451 Ulumanu Drive. WHY Help Kailua High Schoolâ&#x20AC;&#x2122;s Programs SCORING Chip timing. Pick up race day. AWARDS Awards for run finishers: Trophies for 1st place male and female overall winners; medals for 1st, 2nd, and 3rd place male/female finishers in all age-categories. Except Walk PRIZES Random drawings for prizes. 2 0 1 6 Entry

2012 5K 2015 Female 10K. Winners Overall Winner Covington 21:46 First OverallYvonne Susie Stephen 40:50.9 7-12 19 Katie Hashimoto 23:45 Female To 24 Cassie Fosket 56:16.3 Female 25 To 29 Jenna Matsumoto 13-16 Marissa Kauppi 26:27 50:17.4 Female 30Lily To 34 Hannah Neasle 17-18 Berryliftee 30:1249:16.2 Female To 39 Anita Schorlemmer 19-2435Jenna Matsumoto 25:10 48:19.5 FemaleAndrea 40 To 44Lowrey Yuko Nakai 43:39.1 25-29 24:00 Female ToGrignon 49 Kim Hailer 30-34 45 Dar 29:0647:36.5 Female 55 To 59 Kehau Wall32:43 1:04:53.3 35-39 Melissa Lieberman Female 60Michele To 64 Lea Crandall 40-44 Tritt 24:241:06:15.6 Female To 69 Linda Murphy 1:04:27.7 45-49 65 Christine Denton 34:00 Male Winners 50-54 Rhonda Black 26:41 First Overall Alec Bell 37:39.4 55-59 Susan Redpath 26:18 Male 7 To 12 Kelly Chinn 48:07.0 60-74 Edelen-Smith 49:0042:32.5 Male 13 Pat To 16 Tanner Matsushita

Male 17 To 18 Pablo Furukawa 1:03:53.7 Male 25 To 29 Patrick Nakagawa 56:41.3 5K Male 302012 To 34Male Sam Roberts 48:10.8 Overall Winner Makai Clemons 18:40 Male 35 To 39 Gregory Su 45:06.6 7-12 Aidan Riehl 22:21 37:52.6 Male 40 To 44 Kengo Yoshimoto 13-16 Kubota 19:1140:17.3 Male 45 ToColin 49 Jesse Mcalman 17-1850Dominic Ramiscal 22:04 Male To 54 Robert Mcalman 42:45.3 19-24 53:53 Male 55Jared To 59Matsumoto Norman Moore 58:23.1 25-29 Chris Rodriquez 22:05 Male 60 To 64 Richard Shift 50:52.9 Male 30-34 65 To 69 Karl Heinz Dovermann Thomas Gouard 18:57 1:11:12.0 MaleMiller 70 To23:27, 74 Ken BestSteve 1:08:10.1 35-39 Jeremy 40-44 Clemons 19:44 5K Results 45-49 Mark Borawski 22:07, 50-54 David Christopher 19:51 Alexis Deocampo-Raguindin 20:36.225:46 55-59Overall Joe Laturnau 22:56, 60-64 Kent Billings Female 6 65-69 And Under Alexis Gallagher 46:52.1 Ed Kemper 27:11 Female 12 Maia 70-797 To John GluckPayne 29:2628:37.3 Female 13 To 16 Tatum Costa 33:49.3 80+ Siegfred Remler 56:10 Female 17 To 18 Janice Hata 23:36.3 Female 19 To 24 Heather Rohrer 26:51.5 Female 25 To 29 Christina Shelton 27:02.3 2013 Female 10K Female 30 To 34 Kim Cayzer 27:13.3 Overall Cuadra 41:17 FemaleWinner 35 To 39Christal Katherine Chen 26:52.4 17-18 Abbie Kaleo 1:52:15 Female 40 To 44 Desiree Hikida 30:37.8 19-24 Lauren Ellefson 56:33 Female 45 To 49 Cheryl Miram 28:12.6 25-29 Rachelle Layman 44:47 Female 50 To 54 Yvonne Covington 22:32.7 30-34 Laura Darrow 35-39 Laura Crago 53:46 Female 55 To47:05, 59 Yvette Flynn 27:32.2 40-44 Female Jean Riehl 48:05, 45-49Sanderson Stefy Matsumura 60 To 64 Cathy 32:02.5 43:51 50-54 Lisa Pietsch 55:55, 55-59 Yvette Flynn Female 70 To 74 Paula Jech 31:25.9 56:24 60-64 GK Griffin751:06:43, 65-69 Linda Female To 79 Carolyn Laub Zarchin 51:27.3 1:12:05 Female 80+ Rene Mcwade 44:04.9 2012 Male 10K Male Winners Overall Winner Giner 36:10 17:51.8 Overall WinnerJonathan Tyler Hubbard Male 7Pugliese To 12 Keaton Matsushita 7-10 Nicholas 48:4713-16 Cedric24:13.2 Petty Jr. 40:20 Male 13 ToRace 16 Justin 17-18 WestBerry 42:0419:25.2 Male 17 ToMichael 18 Gregory Campos 19-24 Garza 41:2424:05.1 Male 25-29 19 To 24 Christopher Peter KeeganCampos 46:01 30:10.4 Male 30 To 34 DrewLibstorff Lichtenstein 21:01.4 30-34 Matthew 39:11 MaleFlorimonte 35 To 39 Darrell BucsitBryan 32:17.3 35-39 Jason 39:03, 40-44 Cook 44:22 Male 40 To 44 Barron Hung 27:39.6 45-49 Jerry Van Hooser 39:44 Male 45 ToTed 49 Jason 50-54 Leon Lingel 41:46 24:14.2 Male 50 To 54 tan Shift Matsushita 55-59 Richard 46:5824:53.5 Male 55 To 59 Jim Shortz 23:24.3 60-64 Frank 50:40 Male 65 To 69Pugliese Kent Billings 28:09.2 60-64 Henk Verhagen 54:07 Male 70 To 74 Ed Kemper 28:20.8 Male 80+ Bill Cunningham 32:34.0

5K____ 10K____ 1Mile____

Sex (Circle one) M F Age on race day (11/06/16)_____ T-Shirt (Circle one. If size is not indicated, adult large will be given.) Adult S M L XL XXL Child M L Run/Walk Division (Circle one): 7-12, 13-16, 17-18, 19-24, 25-29,30-34,35-39,40-44,45-49,50-54,55-59,60-64,6569,70-74,75-79,80+

RACE PACKET PICK-UP Saturday, Nov. 5 at Kailua High Gym. noon to 3 pm. Sunday, Nov. 6, the morning of the race from 6 am. REGISTRATION Mail-in entries must be postmarked by Nov. 1, 2016. No guarantee of t-shirt for

late entrants.

MAKE CHECK PAYABLE TO: Friends of Kailua High School MAIL TO: Attn: K. Kemper 1047 Apokula St. Kailua, HI 96734 Please mail by Nov. 1, 2016: Raceday registration accepted til 6:30AM

or go to www.friendsofkailuahigh.com

REGISTRATION DONATION ENCLOSED All donations are non-refundable.

Regular (Postmarked by Nov. 1) __$25 with t-shirt __$15 no t-shirt __$12 t-shirt only Kailua High School Students ONLY: __$12 with t-shirt

Late (after Nov. 1) __$30 with t-shirt __$20 no t-shirt __$15 t-shirt only __$8 no t-shirt

Last Name, First Name_____________________________________________ Address______________________________City_________________State_________Zip_____ Phone__________________E-mail address______________________ 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 partcipants, 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 my behalf, covenant not to sue, and waive, release, and discharge the Friends of Kailua High School, the Department of Education, State of Hawaii, City and County of Honolulu, this events officers, directors, members, volunteer-agents, succesors, 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.39 | HAWAIISPORTMAG.COM

Signature:___________________________Signature of parent or guardian if under 18___________________Date________

The GED TEXT BY IMAGE BY

Brad Yates Alan Pflueger

The GED GED is a program for learning how to be Grateful, Excited and Devoted in the face of a challenge. The HiLevel GED is a magical combination of power and grace, flow and serenity. Follow the process that allows you to embrace the moment and all of the blessings it has to offer. Let it Fly With Fire and Passion To let it fly is to be free to perform in the moment with feelings. You are settled. You’re skills are over–learned. Your breathing is in sink with your movement. The fire allows you to pause in the face of the challenge and respond with power and accuracy. The passion allows you to hang in for the long haul. To keep coming back for more until you get the job done. Weave: To let it fly with fire and passion is to embrace the challenge in the best possible way. You know and accept that there will be pain and discomfort. You have prepared for this moment and this reality. You have practiced at maximum capacity. You have learned to weave gratitude, excitement and devotion into every aspect of your performance. Gratitude: You are grateful for the awareness of the Why (what you want to accomplish in the face of the challenge). You are able to stay present and open. In the moment of truth when the discomfort and pain hit you are ready. You breathe into the center of your chest. You pull

your shoulders back. You pick your head up. You tuck your chin– and adjust your smile, posture and mindset. You are secure. You welcome the discomfort and pain. You allow it to pass through you. You feel the confidence. Excitement: You are excited and you accept the demands of the challenge. You breathe, settle down and feel the fire of your conviction. On the inhale you expand your focus and see the big picture of what you want to accomplish. On the exhale you narrow your focus on what you need to do to make it happen. Again, on the inhale you feel the sensations in your feet, core and hands. Your fire your core, you feel the sensations you need. You execute the skills with power, form and the right tempo. Devotion: You are committed to balance the awareness of what you want with the acceptance of the energy required to get the job done. Devotion provides you with the self–discipline to pay attention: to Battle the competition/distractions with fire/passion and deal instantly with any doubt–discomfort–pain. At the completion of your event you get to breathe plenty. On the inhale you settle and relax your mind–body–spirit. On the exhale you scan your sensations and determine if you gave your best effort. Work Tough–Work Fun To Let it Fly with Fire and Passion under pressure you must be prepared. Mentally prepared for the event in question. If your preparation is lacking in any way, you may not be able to adjust and be open and up for the demands. If this happens you are susceptible to false– fatigue. You must have practiced at maximum capacity under the same conditions. You must have gone through the progression of work tough to work fun. Then you can weave gratitude, excitement and devotion into the effort and experience the results and rewards you seek. That’s HiLevel! Check out: www.bradyates.com

Redemption: Last year I ended up with a close second, this year I was able to settle down, give my best effort and win! Hunter Pflueger Winner of the USLA National Competition Under 19 Paddle Board Winner of the USLA National Competition Under 19 Paddle Board and Surf Ski Events. Photo: Alan Pflueger 40 | HAWAIISPORTMAG.COM

41 | HAWAIISPORTMAG.COM

BC Endurance Training Programs Programs Through December, 2016:  Fall/Winter Swim Training. Intermediate and advanced swimmers.  Na Wahine Sprint Tri Training. Beginner and intermediate triathletes.  Honolulu Marathon Training. Beginner to advanced runners, joggers, & walkers.  Sunday Trails for Hikers. Beginner and intermediate hikers.

To be on the mailing list for any of our excellent programs, And to take advantage of our 3-free-workouts offer: 42 | HAWAIISPORTMAG.COM

http://bcEnduranceTrainings.com/

43 | HAWAIISPORTMAG.COM

Ka Iwi Coast Run & Walk 2015

TEXT BY

Gwen Daley

PHOTO BY

Ka Iwi Coast

Gabrielle Daley, Alena Yocum, Jason Daley and Gwenn Daley

It was still dark. The clock in our truck showed 4:47 am. It was Sunday, August 30, 2015 and our day had started over an hour earlier: waking up our teenage daughter, dragging her out of bed, getting ready and finally piling in the truck.. The air was thick with silence, like only an unhappy teenager can create. After picking up our niece, we drove to the Hawaii Kai Shopping Center and parked Time is such a fascinating thing, some moments can drag on forever while others fly by in the blink of an eye. Last year our daughter entered 9th grade. Where did the time go? Life is so busy with the everyday mundane tasks that suddenly my youngest is old enough for high school! Wanting to create more bonding moments, I thought the family should do the Ka Iwi Coast Run & Walk together. It is the only fundraiser for Hui Nalu Canoe Club and being that we are all members, I figured we should support the cause. Despite my daughter’s protests, I signed her up. I also signed up my husband, my niece and myself for the 4-mile run/walk from Sandy Beach Park to Maunalua Bay. Race morning had arrived and our journey was just beginning. We walked over to the park and ride and boarded the free shuttle to take us to Sandy Beach. The bus was filled with a myriad of faces; some sleepy, some happy, some eager, others just there. I zoned out for the ride and when we came to a stop, we were greeted with an energetic voice giving us instructions to follow once we disembarked. There was a large crowd mingling around the field and a very bright light, shining through the darkness from the road. The cheerful greeter on the bus had just informed us, that this light is the starting line of the race and we should make our way over there. As we were gathering on the field, the sun was struggling to break through a band of clouds. I could hear chanting in the distance as a feeling of peace and tranquility surrounded us. The moment seemed magical. A chicken skin moment, shared with my family, I look around at them, smiling. I felt like I already won the race! Everyone was standing there solemnly, together, as the chanting continued and the sun rose behind the clouds to mark the beginning of a new day.

Jason Daley, Gwenn Daley, Gabrielle Daley and Alena Yocum

Once the sun rose, the crowd was moving quickly towards the road. There were many familiar faces, I met up with a friend and my husband met up with some of his friends. Pictures were taken and greetings and smiles were shared. Suddenly, the sound of a pu shell filled the air, signifying the start of the race. That’s when I noticed all the “real runners”. They were in the front of the pack. Breaking free from the crowd, they took off down the empty roadway. We started walking, moving with the crowd until spaces started opening up as people got their stride. My daughter, despite herself, was caught up in the excitement that surrounded her and decided she was going to challenge herself to run, so off she went. Not being a runner, I walked most of the race, talking story with my girlfriend and encouraging others along the way. Born and raised in Hawaii and a resident of Kalama Valley, I drive the Ka Iwi coastline often and don’t have the opportunity to fully indulge in the beauty bestowed on us. On this day, I was able to stop where I wanted to, take a picture or just breathe in the fresh air. Before I knew it, we were coming in to the final stretch of the race/walk.

44 | HAWAIISPORTMAG.COM

At the finish line there was a time clock and people were lined up on the sides cheering us on. Caught up in the excitement, we did a final sprint through the finish line with huge smiles on our faces. I spotted my daughter on the grassy area by the Myron “Pinky” Thompson Halau. She looked tired but happy. Later she shared that she had fun and she loved the challenge! The family reunited around the refreshments, typical for us. We didn’t break any records that morning, but we made memories to cherish a lifetime. My advice? Sign up for the Ka Iwi Coast Run & Walk on November 20, 2016. Make your own memories with your family!

CHECK OUT OUR NEW WEBSITE!

Maximal cushion, minimal weight. CLIFTON 3: A seamless speed frame construction for light weight & supreme comfort

45 | HAWAIISPORTMAG.COM

Sunday, November 27, 2016, 7:00 am, Kapiolani Park Course Monsarrat Avenue (Waikiki Shell Parking Lot) proceeding clockwise for 1Âž laps around the park to the marathon finish line.

Awards Given to the top three male and female overall finishers plus 5-year age group awards

Fees $20 for MPRRC members $30 for non-members Race day costs $40 Free for MPRRC Life members (no shirt), $10 with shirt (must complete entry form) Entry fee includes t-shirt and chip timing. No Refunds T-shirts are not guaranteed for late entries. You may also register on Active.com.

Packet Pick-up: Saturday, November 26, 2016, at the Running Room, 819 Kapahulu Avenue from 10:00 am to 3:00 pm. To volunteer email jrdva4vp@hotmail.com or call 808-295-6777. For more information visit www.mprrc.com or call 808-295-6777. This race is the 2016 Road Runners Club of America Hawaii State Championship 5K. Championship awards will be presented to the male and female winners in the Open category, Masters (40+), Grand Masters (50+), and Senior Grand Masters (60+). These awards are in addition to the race awards.

-----------------------------------------------------------------------------------------------------------------------------------------------------Silvia A. Martz Memorial 5K Run. Please use ink, print legibly, & fill out the form completely.

Last Name_________________________________ First Name__________________________

Make check payable to:

MPRRC Address________________________________________________________________________ City________________________________________________State_____Zip_______________

Mail entry and payment to:

Phone (day)__________________________Phone (evening)___________________________

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

Email__________________________________________________________________________

Amt enclosed: $________

Date of Birth_______________________________Age on Race Day_______Gender______ Choose one: Member___non-member___Life Member____Race Day entry____

T-shirt size (Adult sizes)

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.

__________________________________________________________________________________________________ Date

46 | HAWAIISPORTMAG.COMof parent or guardian if entrant is under 18 Signature/Signature

CHRISTMAS BIATHLON ~ SUNDAY, Nov. 27, 2016

MAGIC ISLAND BIATHLON ~ Saturday, Jan. 14, 2017 | VALENTINES BIATHLON ~ Sunday, Feb. 12, 2017 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. 14. 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: $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Nov. 21. 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+ [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 11/14/16, $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

Sex

Shirt Size

(First Name)

CHRISTMAS BIATHLON: NOV. 27, 2016 Birth Date

Age

Mailing Address

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

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

Biathlon Series Entry (Mail by Nov. 14) Biathlon Series Late Entry (Do not mail after Nov. 21)

Individual $75 $100

Team $150 $175

$30 $45

$60 $90

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

Christmas Biathlon Entry (Mail by Nov. 14) Christmas Biathlon Late Entry (Do not mail after Nov. 21)

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, 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) Magic Island Biathlon Valentine’s Biathlon

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8 Simply Effective Cycling Stretches TEXT BY

IMAGE BY

Doreen Yarson, PT at Jaco Physical Rehabilitation

JACO PT

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As the Tour de France ends and the Olympics begin, viewers around the globe enjoy the world’s most exciting cycling events in the world. The Tour showcases the world’s best riders covering some of the most challenging courses. Both pro and recreational cyclists benefit from stretching exercises. When you take the time to stretch you will experience less pain and discomfort when you ride your bike. Your workouts will be more enjoyable, more efficient, and you will be ready for repetitive days in the saddle! Why Stretch? Cycling puts the spine into an unnatural position and your muscles will become rally tight when you keep riding your bike day after day. When you cycle the spine in positioned in flexion (rounded) through the lower and middle back, and extension (arched) through the neck as you look ahead. Prolonged postures can result in muscle and joint soreness, stiffness, cramping and sometimes pain. The legs are the prime movers in cycling and can also get sore and tight when you ride. If you don’t have good range of motion you will likely have more discomfort when you are on your bike and your ride will become la less enjoyable experience. Stretching can help prevent muscle tightness and keep you more comfortable in your saddle. If you muscles have good range of motion they will help you pedal longer with less discomfort. Stretching can also help your muscles recuperate and get them prepared for your next ride. When to Stretch? Anytime is a good time to stretch. You can perform the eight simply effective cycling stretches seen below before you start your ride. Do each stretch in the photo one time and hold the position for 30 seconds. Stretching before you ride is always a good practice and practice makes perfect. Make good use of your time and stretch while you are waiting for your friends. You can also perform the same 8 stretches when you take a break at the coffee shop, water fountain or at a restroom stop. If you stretch after you are warmed up your muscles will be less resistant to the stretch and will respond with a greater lengthening effect. Remember that stretching after exercises is also important as it helps to decrease muscle soreness. You will also strengthen the connective tissue of the muscles you stretch and prepare your body for your next ride. These eight basic stretches target the muscle groups you should be stretching for cycling; back, hips, legs and arms. Now grab your bike and go enjoy your ride!

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Bodyboarding

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

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

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USTA Hawaii Pacific Section

2016 Tennis Calendar Aloha Cup (USTA Section Championships) September 30 – October 2

Professional Women’s Tennis Tournament coming to Oahu, Thanksgiving Weekend The Hawaii Open presented by the Hawaiian Tourism Authority, a Women’s Tennis Association (WTA) tennis tournament, will host its first-ever, world class tennis tournament held November 20 - 27 at the Patsy T. Mink Central Oahu Regional Park in Waipahu. Top-ranked WTA players and rising athletes will compete in a 32-player singles main draw, an eight-player qualifying draw and an eight-team doubles draw. The Hawaii Open is the only WTA tournament held after the US Open in the United States and the only tournament held during Thanksgiving Week. It is the first WTA tournament held on Oahu. Reserved box seat ticket packages or individual daily box seat tickets are on sale now. General admission seating will go on sale in November. For more information and to purchase tickets, visit www.hawaiitennisopen.com Tennis Courts & Tennis Clubs in Hawaii Aiea Tennis Courts Public (park, school, etc) • Pearlridge Community Park Ewa Beach Tennis Courts Public (park, school, etc) • Asing Community Park Hilo Tennis Courts Public (park, school, etc) • County of Hawa Parks & Recreation Honolulu Tennis Clubs Private Club - Members Only • Beretania Tennis Courts • Honolulu Club Private Club - Accepts Non-Members • The Oahu Club • Waialae Country Club Public (park, school, etc) • Aina Haina Community Park • Ala Moana Park • Ala Moana Tennis Park • Diamond Head Tennis Center • Ft. Shafter Tennis Complex • Hickam Tennis Center • Iolani School • Kahala Community Park • Kahala Park • Kaimuki Community Park • Kaiser High School • Kalihi Valley District Park

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• Kamehameha School • Kanewai Community Park • Kapaolono Community Park • Keehi Lagoon Tennis Courts • Kilauea District Park • Koko Head District Park • KTC • Makiki District Park • Manoa District Park • Moanalua Community Park • Moanalua High School • Petrie Park • Punahou School • Salt Lake District Park • Stevenson Tennis Courts • Tripler Army Tennis Complex • University of Hawaii • University Of Hawaii Manoa Resort • Hale Koa Hotel • Hawaii Prince Hotel Waikiki & Golf Club Kahuku Tennis Courts Private Club - Members Only • Hilton Turtle Bay Golf & Tennis Resort Kailua Tennis Courts Private Club - Accepts Non-Members • Kailua Racquet Club Public (park, school, etc) • Kailua District Park Kailua-Kona Tennis Courts

Kailua Racquet Club Women’s & Mixed Night Doubes November 4 – 12 USTA Annual Awards Tennis Hall of Fame Banquet November 19 Hawaii Open November 20 – 27 Winter Junior Section Championships December 10 – 11

For more on ways to get in the game visit: www.hawaii.usta.com

Resort • Holua Tennis Club • King Kamehameha's Kona Beach Hotel Tennis Center • Marriott & Outrigger Resort • Royal Kona Tennis Club Kamuela Tennis Courts Public (park, school, etc) • HI Prep Academy - Rutgers Tennis Center Resort • Fairmont Orchid Tennis • Mauna Kea Beach Hotel • Mauna Lani Tennis Club Kaneohe Tennis Courts Public (park, school, etc) • Kaneohe District Park Kapaa Tennis Courts Private Club - Members Only • Kauai Coconut Beach Resort Kapaau Tennis Courts Public (park, school, etc) • Kamehameha Park Kapolei Tennis Courts Private Club - Accepts Non-Members • Ihilani Tennis Garden Public (park, school, etc) • Kapolei High School Tennis Complex Kaupulehu-Kona Tennis Courts Resort • Kona Village Resort

Ka`upulehu-Kona Tennis Courts Resort • Four Seasons Resort Hualalai Kihei Tennis Courts Public (park, school, etc) • Kalama Park Kohala Tennis Courts Resort • The Orchid at Mauna Lani Koloa Tennis Courts Private Club - Members Only • Poi Pukai Tennis Club Resort • Hyatt Regency Kauai Resort & Spa • Kiahuna Plantation Resort Kona Tennis Courts Resort • Tennis Paradise Lahaina Tennis Clubs Private Club - Accepts Non-Members • Royal Lahaina Tennis Ranch Public (park, school, etc) • Lahaina Civic Gentel Tennis Courts • Shigesh Wakida Courts Resort • Hyatt Regency Tennis Center • Kapalua Tennis Garden • The Whaler Tennis Club Laie Tennis Courts Public (park, school, etc) • Brigham Young University-Hawaii

Lana'i City Tennis Courts Resort • Four Seasons Resorts Lanai at Manele Bay Lihu`e Tennis Courts Resort • The Spa & Tennis Club At Kauai Lagoons Makakilo Tennis Courts Public (park, school, etc) • Makakilo Community Park Maui Tennis Courts Resort • Four Seasons Resort Maui • Makena Tennis Club • Papakea Beach Resort Mililani Tennis Courts Public (park, school, etc) • Mililani District Park Oahu Tennis Courts Private Club - Accepts Non-Members • Greenbrier Country Club Paia Tennis Courts Private Club - Members Only • Maui Country Club Pearl City Tennis Courts Public (park, school, etc) • Lehua Community Park Poipu Beach Koloa Tennis Courts Resort • Sheraton Kauai Resort Princeville Tennis Courts Resort

• Hanalei Bay Resort • Princeville Resort Tennis Club Schofield Tennis Courts Public (park, school, etc) • Schofield Tennis Center Wahiawa Tennis Courts Public (park, school, etc) • Schofield Barracks Tennis Center Waialua Tennis Courts Public (park, school, etc) • Waialua District Park Waikoloa Tennis Courts Resort • Kohala Tennis Club Wailea Tennis Courts Resort • Wailea Tennis Club Wailuku Tennis Courts Public (park, school, etc) • Wells Park Waimanalo Tennis Courts Public (park, school, etc) • Waimanalo District Park Waipahu Tennis Courts Public (park, school, etc) • Central Oahu Regional Park Tennis complex • Hoaeae Community Park • Waipahu District Park • Waipahu High School

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KPAL Hammerhead Sprint Triathlon TEXT BY

Lectie Altman

Image

Thad Bond

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I was fortunate enough to be invited over to Kauai, by my friends Mei and Thad (and Lisa, race director) to participate in the inaugural KPAL Hammerhead Sprint Triathlon (a fundraiser for the Kauai Police Activities League). First and foremost, thanks, what a weekend!! If you get the chance next year to head over to the Garden Isle, plan it around the KPAL triathlon, you won’t be disappointed. A super fun, local, low-key, grass-rootsy, everyone supporting one another kind of race. Not so bad, in my opinion. So here’s a brief overview of the race..... Swim....the swim was about a 500 meter swim in Kalapaki Bay. Not the most beautiful, crystal clear water you get in Hawaii, but ocean swimming is almost always a good time. It was a short and sweet swim, very protected, mellow surf, with plenty of water support. Perfect for first time ocean swimmers. Bike...the bike was just over a 14-mile, 3-loop ride starting at Kalapaki Beach, heading up Kalapaki Circle aka Ho’Olaulea Way and turning onto the Kapule Highway. Once on the highway we completed three laps from the North end of Vidinha Soccer Fields to the junction of Kapule and Kuhio Highways and ended back at the Stadium. 3 loops in 14-miles, you would think a road bike would be the best option, but think again, it’s not as technical as it sounds, only one U-turn (that you have to do three times), but other than that, there’s plenty of time to get

hitricenter

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down in your aero bars and hammer! The ride starts out with a fairly steep incline to get out of the Kauai Marriott Resort and then it appears as if it would be a pretty flat ride afterwards, but you get a nice false flat for part of each of the three loops once you are out on the highway. Another important thing to note is that the highway was COMPLETELY closed to traffic, so all 4 lanes were available for us riders, super safe, fun, fast ride! Run... the run was about a 5k. It started at Vidinha Stadium, we did a short out and back on the Kapule Highway then down Kalapaki Circle/Hoâ&#x20AC;&#x2122;Olaulea Way to the Kauai Marriott Resort, back up and out and then one more out and back on the Kapule Highway, finishing back at the stadium with a partial run around the track to finish. Once we started the run (of the triathlon), the 5k fun run was already underway so there were plenty of people out on the course directing traffic and making sure everyone knew where to go. The run was 2/3 flat with 1/3 of the run being that same portion of the bike I talked about above, getting into and out of the resort, downhill into the resort then a climb out and back onto the highway. Then a short little out and back and how fun is it to get to finish the race with a partial loop around the track!? I think the best part about the race, as is the same in most all races, for me, is getting to race in new places with other people who want to be out there, having fun, doing something we love, cheering, encouraging, smiling, laughing and enjoying the day. If itâ&#x20AC;&#x2122;s not fun, then why do it?!

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Join us for this all NEW family friendly 5K to celebrate the new Kalapawai Cafe in Kapolei! Register your family of 3 or more, and save $5 per person! Keiki will enjoy our craft zone and keiki race with special keiki medal! Name___________________________________Age______ Address_________________________________________ City________________State___Zip_____Phone___________ Email (important!)___________________________________ Shirt Size:

___XS ___Small ___Medium ___Large ___XL ___2XL

Gender: __Male __Female __$5 - Add optional finisher medal __$25 - Keiki 10 and under __$35 - before November 15 __$40 - November 16 and later

Register on active.com or mail entry no later than November 20th! Make checks payable to Tropical Triple Crown, PO Box 101, Kailua HI 96734 57 | HAWAIISPORTMAG.COM

The Local Route

TEXT BY

Glen Muramoto

PHOTO BY

Glen Muramoto

For the past 10+ years, Sunday runners going up and down Kilauea Avenue in the Kahala area have stopped to get water at an orange Igloo cooler situated near the corner fence of an immaculate white house. Runners train on Kilauea Avenue for the wide sidewalks, the proximity to Kapiolani Park, and because many races, including the Honolulu Marathon, are run on Kilauea Avenue. Neither I nor the editor knew anything of the person or persons who have graciously provided runners with a water stop in a very busy training corridor. Nor could we find anyone who could provide any insight either. But every runner knows about the orange cooler and pretty much figures it into their runs. Therefore, Hawaii Sports Magazine decided to do a little investigative reporting and find out who provides such amazing support to the local running community. I’ll start with how I was able to secure an interview. I simply sent a letter to the address. Yep, good ol’ snail mail addressed to the Water Dhana (we’ll get to that in a bit). Amazingly, it worked. Someone named Eddie responded, and a date was set-up. Not being a trained journalist, I wasn’t sure what to expect, what questions to ask, or what prior research to accomplish. What I discovered that day was something unexpected and very wonderful. I hope you, the reader, will feel the same way too. When I arrived for the interview, I was met by Eddie. Inside their immaculate home, I was introduced to his wife, Tin-Mu. It turns out, Eddie is Dr. Eddie Aung-Gyi Lim, an internist with a practice in Chinatown! Dr. Lim and Tin-Mu are both from Myanmar (formerly Burma). I was also introduced to their rescue dog, Bailey. Dr. Lim went to medical school in Myanmar. In 1976, he left Myanmar to further his training in Hong Kong, the United Kingdom, and the United States. For starters, Dr. Lim in not a runner. He says he goes out for a 3-5 mile run once in a while, but it’s not something he does on a regular basis. How he got started in the aid station business was sheer coincidence. He and Tin-Mu had just bought the house on Kilauea Ave when he noticed the house up the street provided an outside water spigot for runners. That house got sold and the spigot got removed. In an attempt to carry on with providing water for runners, Dr. Lim bought the water jug and put it out as a temporary solution until he could figure another way to provide water. The temporary solution became permanent when he found out how hard it would be to run an ice water line to the street. The logistics of providing a weekly aid station is a very formidable process. First, Tin-Mu buys a large bag of lemons each week. Yes, the water you drink is infused with real lemon juice to keep it fresh tasting! Then, the Lims make ice, a lot of ice. They have two Sub Zero refrigerator units with ice makers to create the roughly 20-30 lbs of ice needed for the Sunday water stop. Then, early on Sunday morning, Dr. Lim fills the two 5 gallon Igloo coolers and puts them out. And he has to replenish the supply on most Sundays because of the busy training corridor. In recent years, as he has gotten older, he requires help from Tin-Mu or his son to move the 30+ lbs of ice and water to the corner of his driveway. When the Lims are away, he has to enlist the help of his son or neighbors to put out the Igloo jugs. Once, they had to call a friend from across town to put out the water as no one nearby was going to be around!

To ensure each runner has water, Dr. Lim’s son-in-law orders the water cups from the mainland since the special cone cups used in the cup dispenser can’t be found in the state anymore. And Bailey has become the official water greeter, making this a true family affair. Dr. Lim calls it the water dhana because both he and Tin-Mu are Theravadan Buddhists. In Buddhism, the term dhana means offering or gift. At this point Tin-Mu interjected, in Myanmar, water is considered pure and a precious donation. Where they are from, travelers usually walk or bike. And for those houses that can afford to do so, earthen pots of water are put out from which the travelers can quench their thirst because the travel conditions are normally hot and there are no such things as water fountains. At this point, the interview took a very surprising turn. Tin-Mu told me runners have left thank you notes and money in their mailbox, probably because the mailbox is next to where the water jug gets set-up. However, since they feel privileged and a pleasure to provide the water stop, they don’t use the money for any water supplies. Instead they put the money toward their other philanthropy, conducting a yearly volunteer medical mission to Myanmar! Yes! The Lims have gone back to their home province in Myanmar, and provided free primary care, health education, and medicines to the underprivileged population with a crew of voluntary medical professionals for the past three years. The money left by runners is used to buy supplies, which are then shipped to Myanmar in preparation for the medical mission. Dr. Lim had one final word for the runners who use his water stop, “Enjoy the water. Be happy and healthy.” I left the Lim’s house with a new found gratitude for that simple little orange Igloo jug on Kilauea Ave. When I run that route in the future, I plan to leave my own dhana in the mailbox with the orange water jug. 58 | HAWAIISPORTMAG.COM Until next time….Happy Running All!

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E M a k a ’a l a ! (B e a l e r t !) TEXT BY

Hannah Neagle

IMAGE BY

HBL

Six times in the past six months pedestrians have been killed while crossing Farrington Highway on the Leeward Coast of Oahu. In response to these tragedies the Hawaii Bicycling League (HBL) held two Solutions Meetings on June 30 in Waianae and Nanakuli. The Solutions Meetings brought together family and community members, business owners, Honolulu Police Department, Hawaii Department of Transportation, Hawaii Department of Health, and elected officials to discuss engineering, education, and enforcement actions to protect pedestrians and bicyclists using Farrington Highway. Alarmingly, only three days after the Solutions Meetings, two more pedestrians were killed on the highway. These fatalities will continue to occur on Farrington Highway due to systemic safety issues unless changes are made and drivers slow down. Engineering, education and enforcement changes can take time, but the community is demanding urgent and drastic safety measures to avoid more unnecessary deaths. Long-term solutions are starting. The Hawaii Department of Transportation has confirmed that they are conducting a traffic study on Farrington Highway from Nanakuli to Makaha on all un-signalized crosswalks (crosswalks without light signals alerting cars to stop for pedestrians) to determine whether removal, enhancement, or relocation is necessary. LED overhead replacement lights have been replaced on the makai side of Farrington Highway and lights for the mauka side of the highway are on order and should arrive soon. Solutions recommended at the meetings include: traffic speed and red light cameras, roadside guardrails and centerof-the-road barricades, pedestrian crossing islands, and speed enforcement. With Hawaii Department of Transportation’s permission, HBL along with community members, businesses, and elected officials have already set up pedestrian crossing flags in holders at three crosswalk locations on Farrington Highway: In Waianae at Army Street and Kaupuni Street, and in Nanakuli at Laumania Avenue. Here’s how you do it! Grab a flag, wave it, maintain eye contact with each motor vehicle driver in each lane, keep waving the flag high while crossing! Drop the flag in the holder on the opposite side of the road. (Note: be 60 | HAWAIISPORTMAG.COM

Eddie Werner, father of Kaulana Werner, who was killed on April 23, 2016, installed pedestrian crossing flags with his grandchildren and volunteered to adopt the crosswalk and maintain the flags. especially vigilant at night!) Spread the word! Plans are to install crossing flags at all 22 un-signalized crosswalks on Farrington Highway from Nanakuli to Waianae. Installing flags and holders at each crosswalk costs about $50. HBL is looking for community donations and/or volunteers to help make the flags and holders, and to adopt specific crosswalks. Please contact HBL at 735-5756 or Solutions Meeting Coordinator, Hannah Neagle, at Hannah@HBL.org to donate to the crossing flag project or to adopt a crosswalk.

MAGIC ISLAND BIATHLON ~ SATURDAY, Jan. 14, 2017 CHRISTMAS BIATHLON ~ Sunday Nov. 27, 2016 | VALENTINES BIATHLON ~ Sunday, Feb. 12, 2017

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. 3, 2017. Entry fee includes one T-shirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui-Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES: $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Jan 6, 2017. 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+ [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

INDIVIDUAL or TEAM RUNNER (Last Name)

(First Name)

S INDIVIDUAL or TEAM RUNNER (Phone)

Birth Date

INDIVIDUAL or TEAM SWIMMER (Last Name)

Age

Sex

Shirt Size

(First Name)

MAGIC ISLAND BIATHLON: JAN. 14, 2017 Birth Date

Age

Mailing Address

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

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

Biathlon Series Entry (Mail by Nov. 14) Biathlon Series Late Entry (Do not mail after Nov. 21)

Individual $75 $100

Team $150 $175

$30 $45

$60 $90

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

Christmas Biathlon Entry (Mail by Nov. 14) Christmas Biathlon Late Entry (Do not mail after Nov. 21)

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

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TRAIL RUN WORLDS KUALOA RANCH / DECEMBER 4 XTERRAKUALOA.COM

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877-983-7721

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