May-June 2017

North Shore Swim Series Increasing Mileage Marathon Nutrition

May is Bike Month

SWIM - BIKE - RUN

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May - June 2017

Sprinting up Pineapple Hill It seems like fruits becomes a trend here on the opening pages, last issue it was an apple-eating runner, this time it is bikeriders eating Pineapple Hill, or is it the other way around?

Photo credit Malia K. Harunaga 2 | HAWAIISPORTMAG.COM

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ALOHA FROM THE EDITOR

Some weeks ago I traveled to small trailrace, and had for a long time thought it was a halfmarathon. Two days before the race I found out it was 29 km., so about 5 miles longer than I expected. Having run trailraces for a long time now, you get used to “surprises” like that, and it is just about being able to adjust and adapt to the new situation. This goes for many things, both in life and sports, being able to adjust to a new situation can make you a better athlete.

We hope your training is going well, and that you are ready for the many great races that are being organized here in Hawaii.

Have fun training and racing Christian

EDITOR

HAWAII SPORT REPORTS

Christian Friis

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

COPY EDITOR

COVER PHOTO

Crystal Hirst

Congratulations to the winners of the Rainbow Ekiden! From left to right: Emily Shin, Katie O´Neil, Maritza McAulay, Eri MacDonald and Yuko Lin Nakai.

IMAGES Augusto DeCastro Kalani Pascual Motoki Nakamura Melissa Pampulov Mércia Starominski Yuki Mizuno USTA Crystal Hirst Brian Clarke Julie Takishima-Lacasa Jenn Lieu Malia K. Harunaga Yuko Lin Nakai Lanikai Juice Erin Hickok Chris Gardner MPRRC Nori Hasunuma © Life morning, justyle, vkuslandia/ Shutterstock

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

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

STAY CURRENT With HAWAII SPORT AT: www.hawaiisportmag.com facebook/hawaiisportmag instagram/hawaiisportmag twitter @hawaiisportmag

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

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

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O X Y MO R O N Hello S P E E D C U S H I O N. Introducing The Clayton. Maximal cushion. Minimal weight. So you can fly.

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h okao ne o ne. co m

Runner’s World is a registered trademark of Rodale, Inc. All rights reserved.

A Run Through - Kealia Trail

by Susie Stephen, www.longrunenergy.com, Photos by Susie Stephen

Trails on Oahu are always breath-taking in terms of the scenery they provide and the challenge they create, and the Kealia Trail on the North Shore of Oahu is no exception. The effort to scale this climbing route is rewarded with fantastic views over Haleiwa, and potentially beyond to the west side of Oahu and the stunning Makua Valley.

Aptly, the word ‘‘Kealia’, as defined by the ulukau Hawaiian Electronic Library, can mean: Lowlands so close to the sea that the soil becomes moist from the salt water.

A place where the salt water is brought or caused to flow inland, the sea then shut out and the water evaporated, leaving the salt, which may be gathered up.

And as anyone who has hiked, or attempted to run up this trail will confirm, not only is the land covered with a layer of salt from sea spray, but so is your body when you reach the top after all the sweating you’ll do!

Kealia Trail is hot, dry and rugged. You’ll definitely need a good amount of water! Starting out from the parking lot at the far end of Dillingham Airfield there is a short section of asphalt that quickly takes you to the official trailhead. From there the climb begins gradually, leading you through some undergrowth that provides a teasing amount of shade. But soon enough the real ascending begins as you leave the tree cover and start making your way up a series of nineteen switchbacks.

The trail has some sturdy rocks to navigate, but not too many tree roots - good shoes are still recommended. As you gain height it’s a great idea to stop at some point (there are some relatively flat stretches between switchbacks) to catch a breather and grab a drink, which gives you a chance to take in the views. The mesmerizing colors and perspective of the ocean as it stretches away into the distance only add to the elevating experience.

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Along the trail there are some features worthy of your attention. As described by Na Ala Hele on their website (which includes details from The Hikers Guide to Oahu by Stuart Ball) the trail was constructed by the Wahiawa branch of the Civilian Conservation Corps between March - September 1934. After the eleventh switchback look closely for some historic graffiti carved into an exposed rock face by one of the trail workers his initials, the date and ‘C.C.C.’. There are also a series of holes in the rock surface, which I thought were signs of the blasting work that had cleared the trail - but in fact they were left by geologists who were sampling the rock. The switchbacks were given a facelift by Na Ala Hele in 1993, and thanks to their continued work, are still in good shape (and will get you into great shape) today.

Extra color along the side of the trail comes in the shape of some native Hawaiian trees. Most noticeable are the Wiliwili and Soapberry, or Lononmea trees, each with distinctive leaves and flowers. The Wiliwili tree is easy to spot since it has a light, yellow-brown bark, a thicker trunk, and light green leaves that are big and quite round. When in season the flowers are red or orange, resulting in long and twisting (“wiliwili”) seeds pods, containing large and brilliant red seeds. Wiliwili wood is very lightweight, and traditionally the trees were used to make a distinct type of surfboard. Kealia trail is currently one of the best places to see native Wiliwili’s on O’ahu, due to dwindling areas of dryland environment (which they thrive in), lost to forest fires.

In comparison, the Soapberry, Lononmea tree has deep green, glossy leaves, which are long but narrow at the tip. Its flowers are white and it produces fruit that look a little like dates and smell like raisins - but are not edible!

At the end of the nineteen switchbacks, at roughly over a mile up the trail, you’ll reach a picnic table, covered to provide much needed shade! It’s a great place to stop and contemplate your hike or trail run, and whether to continue on towards the Makua Valley lookout. If you decide to go on, which is an awesome extra bonus to the hike, the trail ends past the picnic table and turns into a dirt road as you enter the Kuaokala Public Hunting

free + all levels welcome walkers • joggers • runners • mommas & strollersdoggies with leash family & friends & co-workers • sunset lovers • adventurous minds • happy souls

RUN FOR FUN

ENJOY THE VIEW

MONDAYS • 5:45PM

WEDNESDAYS • 5:45PM

711 KAMOKILA BLVD

600 KAILUA RD

GET FAST

GO THE DISTANCE

THURSDAYS • 5:45PM

SATURDAYS • 7AM

680 ALA MOANA BLVD

4346 WAIALAE AVE

KAPOLEI

KAKA’AKO

KAILUA

KAHALA

more info 7 | HAWAIISPORTMAG.COM

runclub@lanikaijuice.com

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Area. To reach the Makua Valley lookout from there, continue to climb up the dirt road and you’ll soon come to a junction. Take a right on the road and keep going - passing a big, decorated water tank on the left. At the next junction continue left. The road will climb, dip and eventually end at a signed T junction. Turn left on Kuaokala Access Road toward Makua Valley. After passing a water catchment tank, you will reach another signed junction. Bear slightly right at the junction and take the Kuaokala Trail. The road ends at a fence, which is along the rim of Makua Valley and from there you can go through a gate in the fence to finally reach the lookout.

Personally, this ranks as one of my favorite trails on Oahu. In comparison to the very ‘runnable’ Maunawili demonstration trail, Kealia is what I would classify as a strength, and character building trail! The terrain on certain sections of the trail requires some serious concentration to navigate and at times can bring out the nimble mountain goat in you that you didn’t know existed. But maybe resist the urge to call on your inner Kilian Jornet - Spanish mountain runner extraordinaire who holds the records for running up and down mountains such as the Matterhorn and Kilimanjaro (NB: Kilian has yet to attempt the HURT100).

SPEED CUSHION FLY THE CLAYTON AT THESE RETAILERS BOCA HAWAII BOCAHAWAII.COM

Kealia Trail was recently the scene of North Shore Trail Running Camp that I was lucky enough to co-host/ organise along with Lindsay Bliss and Malory Peterson. With a fun and gung-ho group of trail runners we had a blast winding our way up the switchbacks practicing trail running techniques before checking out the lookout, playing a game of ‘Drop Bag Cache’ and then making our way back down to the YMCA for lunch. Billy Barnett was our awesome guest speaker in the afternoon, when he graciously shared his current training methods, a few stories of his trail running adventures and his up and coming plan to race in Italy.

Next up on the Kealia Trail is the Quad Crusher race on May 6th, which is part of the HURT trail running series. At time of writing there were still spaces left in the event, but not many! The self-descriptive title of this race says it all really, but the course profile (see image below) should also give you an idea of what to expect - enough uphill and downhill to feed any climber’s soul!

If, and when you step out on the Kealia Trail, which I hope this article has persuaded you to do so - remember to apply some sunscreen, and also some trail etiquette. A little trail etiquette goes along way and makes everyone’s time on the trails more enjoyable: be polite to anyone you share the trail with; fast moving runners should yield to anyone moving more slowly - step to one side to let hikers past unless they stop and signal for you to continue; stay on the trail; leave no trace; pass on the left, announcing that you are going to pass with a quick, friendly call of ‘on your left’; and finally, be aware of, and pay attention to your beautiful surroundings! Happy Trails!

Resources and References: https://hawaiitrails.org http://wehewehe.org http://www.hurthawaii.com

h oka on e o ne.co m

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Mid-Pacific Road Runners Club Conversations on the Run

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

Eric Covarrubias

IMAGE BY

MPRRC

Running is more than just a sport it’s a lifestyle. There is the elite runner that trains & runs races to earn a living, the competitive runner that enters races for fun, & the runner who likes a casual jog to break a sweat. There is a long list of running lifestyles and one style that is very common is running because it feels good.

I was first introduced to Cross Country as a freshman at Damien high school in Southern California. A teacher had suggested that a skinny kid with long legs like mine should try running. My only running experience before high school was relay races during recess.

High School Cross Country was a lot of fun. There was the discovery of being able to run 3 miles without walking. A feeling of being nervous before a race and then the feeling of accomplishment for just finishing and making it through the struggle.

My interest in running grew and soon I was learning about things like pacing to leave some energy for the kick at the end, proper shoes & stretching. As this interest was growing Carl Lewis and the 1988 Olympics was dominating the headlines.

The high school years were a great time of running Cross Country in the Fall and Track & Field in the Spring. By the time college started I had plenty of interests and I became a part of other things and I didn’t try out for the running teams. One thing that didn’t change was that desire to put on the running shoes and go for at least 10 – 15 minutes out & come back.

In 2001 I moved to Honolulu and after a few years of a short jog here and there I met some running friends and learned about the many different running groups and clubs.

The Mid Pacific Road Runner club puts on neighborhood races and soon I became a member. Being an involved member led to volunteering for the club. So another thing I like about running is the social club gatherings and the people you see at races.

One event that also caught my interest was the Honolulu Marathon. High School Cross Country was always about speed and not so much about long distance. With age my speed was not the same as before but there was a new world to explore.

Learning to run 20 to 30 kilometers without walking brought back memories of the feeling of accomplishment in high school when I first ran 3 miles. The marathon is a hard event to be ready for and some years I didn’t enter if I didn’t think I was ready for it. Another reason why I like running is because it’s fun to be a spectator cheering if you’re not in the race.

As you can see there are many reasons why I like running. The feeling of accomplishment, the thought I’m hopefully staying healthy by getting sweaty with exercise, & the social gatherings with the friends that like running also.

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Colleen Webb Journalist

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

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

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

BC Endurance Training Programs Starting in May 2017: 

Summer Swim Training. May 29 to Sep 4.

Intermediate and advanced swimmers.



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



Summer Jogger Training. April 10 to July 23.

Beginner and intermediate runners, joggers, and walkers.



Island Triathlon Training. April 18 to July 23.

Beginner and intermediate triathletes.

To be on the mailing list for any of our excellent trainings, And to take advantage of our 3-free-workouts offer, Go to the sign-up page on our Website:

http://bcEnduranceTrainings.com/

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May 28, 2017, 5:30am Kapiolani Park

Honolulu

July 30, 2017 6:30am

August 27, 2017 8:30am

Honolulu

Honolulu

Ala Moana Beach Park

Sand Island Recreation Area

Name_______________________Birthdate_______Age___ Address________________________________________ City_____________State___Zip_____Phone____________ Email (important!)__________________________________ Size:

___XS ___Small ___Medium ___Large ___XL ___2XL

Gender: M or

F

__$140 All 3 Races!! __$80 Hibiscus Half Marathon __$80 15K __$50 5 Miler __$40 Mango Days 5K __add $15 optional breakfast __$40 Coconut Chase 8K

More fun details available at www.tropicaltriplecrown.com Register online at active.com or send entry to: Tropical Triple Crown, PO Box 101, Kailua HI 96734 13 | HAWAIISPORTMAG.COM PLEASE MAIL AT LEAST 2 WEEKS BEFORE RACE DATE!!

check out our sponsors!

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2017 race

1

race

2

race

3

Diamond Head Keiki Run AUG 6 - SUNDAY @ 8am

same day as Boca Hawaii 15k Norman Tamanaha Run

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

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

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

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

early entry

regular entry

RACE 1 (same day as Boca Hawaii 15k)

7/16

8/5

RACE 2 (same day as HMSA 30k)

10/2

10/21

RACE 3 (same day as Running Room 1/2)

10/23

11/11

7/16

8/5

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

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SEE BACK

Brought to you by

2017

BIOASTIN

MARATHON READINESS SERIES

REGISTER

SUNDAY | AUGUST 6

15K

Boca Hawaii - Norman Tamanaha 15K @ Kapiolani Park

SERIES

SUNDAY | SEPTEMBER 3

20K

Runner’s HI 20K @ Kalaeloa Former Barber’s Point NAS

Until Jul 9

Late Entry ............................................ $180

Until Aug 5

Race Day ............................................ $200

SUNDAY | OCTOBER 1

25K

Regular Entry ..................................... $160

SINGLE EVENT

Action Construction 25K @ Kailua Beach Park

Early Entry ............................................ $40 Regular Entry ....................................... $50

30K

SUNDAY | OCTOBER 22

HALF MARATHON

SUNDAY | NOVEMBER 12

Late Entry .............................................. $60

HMSA 30K @ Kapiolani Park

Race Day ................................................ $75

REGISTER ONLINE AT

Running Room - Val Nolasco 1/2 Marathon @ Kapiolani Park

OR ENTER BELOW e n t r y

races

LAST NAME FIRST NAME FEMALE GENDER

MALE AGE ON DEC 31ST

ADDRESS CITY ZIP EMAIL shirt type shirt size

FEMALE s M

MALE L

XL

PLEASE MAKE CHECKS PAYABLE TO: 808 RACE LLC. MAIL TO: 808 RACE LLC. 330 COOKE ST HONOLULU, HI 96813 total $ enclosed

$

See Dates Below

d e a d l i n e s

EARLY

REG

LATE

series entry - all 5 races

na

JUl 9

aug 5

BOCA HAWAII - NORMAN TAMANAHA 15K

JUN 18

JUl 16

aug 5

RUNNER’S HI 20K

JUL 9

aug 7

sep 2

action construction 25K

AUG 7

sep 4

sep 30

HMSA 30K

SEP 4

oct 2

oct 21

RUNNING ROOM - VAL NOLASCO 1/2 MARATHON

SEP 24

oct 23

nov 11

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

SIGNATURE OR SIGNATURE OF PARENT/GUARDIAN IF UNDER 18 YRS OF AGE

DATE

Thank you to our sponsors

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FOR ADDITIONAL INFORMATION: www.808racehawaii.com

My 3 Favorites

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

TEXT BY

Mariane Uehara, Master Certified Health Coach

IMAGE BY

Mercia Starominski and Lanikai Juice

We are excited to announce that starting on May 2017, Lanikai Juice Run Club will join forces with the Honolulu Marathon Association to improve and grow the free run club services for everyone in the community.

In 2011, Pablo Gonzalez, Lanikai Juice founder and CEO launched a free weekly running club at his Kailua store, to fulfill one of his business mission, to give back to the community.

Pablo Gonzalez and Jim Barahal, Honolulu Marathon CEO share the same passion to create an enjoyable social gathering environment where all levels of participants feel welcome to join, from walkers to runners, women with stroller to seniors. The run clubs main goal is to help each run club participant to achieve their unique goals in a fun and professional way with an excellent free service.

At the moment there are four ongoing run clubs around the island of Oahu.

Head coaches Mariane Uehara and Tim Marr have designed each run club with a special flavor, so participants can look forward to unique challenges that each run club presents.

We welcome all levels of abilities, but we also want to bring some excitement for anyone that is looking to improve their lifestyle with a lighthearted fun approach.

The four ongoing run clubs meets every week at the different Lanikai Juice store locations: • Run for Fun • Mondays 5:45pm at Kapolei • 711 Kamokila Blvd • Enjoy the View • Wednesdays 5:45pm at Kailua • 600 Kailua Rd • Get Fast • Thursdays 5:45pm at Kaka’ako • 680 Ala Moana Blvd • Go the Distance • Saturdays 7am at Kahala • 4346 Waialae Ave We are looking forward to run, walk and most importantly having a good time with you!

Come Run With Us! For more information about the Run Club, please email us at runclub@lanikaijuice.com

Lanikai Juice Run Club Partners With Honolulu Marathon from left to right: Pablo Gonzalez, Lanikai Juice Owner. Jim Barahal, Honolulu Marathon CEO. Helena Barahal, Honolulu Marathon Director of Expositions and Special Events. Mariane Uehara and Tim Marr, Run Club Head Coaches.

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North Shore Swim Series Text and photo by: Chris Gardner When you hear ‘North Shore’ the first image that comes to mind is giant surf at beaches like Pipeline, Waimea Bay or Sunset. But if you hear “North Shore Swim Series” and you are an open water swimmer you mind may picture crystal clear waters and race venues that provide challenging but safe open water-courses. These same beaches that have waves towering over 30’ in the winter months turn into a swimming pools with crystal clear water, tropical fish and 800 of your best swimming buddies competing in one of the 5 races that comprise the Surf n Sea North Shore Swim Series.

The festive swim series takes place when the North Shore waters are summertime calm; missing the big waves, pro surfers & fans. The North Shore Swim Series is in its 28th year and starts with a 1-mile swim from Sunset Beach to Pipeline. Every two weeks another race takes place at a different venue & a progressively longer swim.

The series has a race director with North Shore credentials in that of former pro surfer, Chris Gardner. Gardner has surfed the waters fronting Waimea Bay “as big as it gets”. After a stint on the world surf tour, Gardner turned his focus to triathlons & open water swims, first as a participant and over the last 21 years, as a race director. He brings a passion for the waters and community of the ‘7 mile miracle’, which the stretch from Sunset Beach to Haleiwa is called in the surf world, that cannot be challenged.

With 5-year age groups the North Shore Swim Series provides awards for kids from 8 to 80. Fast swimmers, slow swimmers, triathletes, free divers and big wave surfers challenge themselves to complete the series for bragging rights and to set a

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personal record.

Each race includes an awesome awards ceremony replete with fellowship and great snacks and beverages.

The Surf n Sea North Shore Swim Series offers a 5 race entry discount, custom t-shirt for early entries and unique awards for the top 3 finishers in each age group and gender.

Aloha Salads Summer Sprint - June 10, 2017 Sunset Beach to Pipeline - 1 mile Cholo’s Waimea Bay Swim - June 24, 2017 Waimea Bay - 1.2 miles Jaco Chun’s to Waimea Bay Swim - July 8, 2017 Circle Waimea Bay - 1.4 miles North Shore Soap Factory Laniakea to Pua’ena Point Swim - July 22, 2017 1.6 miles Jamba Juice North Shore Challenge - August 5, 2017 Pipeline to Waimea Bay - 2.4 miles All races start at 9:00 am. We shuttle swimmers to the start line for the Jaco Chun’s to Waimea, North Shore Soap Factory Lanis to Pua’ena & the Jamba Juice North Shore Challenge.

For more information please visit www.northshoreswimseries. com or like our Facebook page at North Shore Swim Series.

Email: northshoretriathlon@gmail.com Waikiki Swim Club webpage: www.waikikiswimclub.org Online sign up at: Active.com searching ‘North Shore Swim Series’ Phone: 808-372-8885

Popoi’a Swim Race Saturday 8 am May 27, 2017

CHOICE OF TWO RACES: 1.5 Miles Around Flat Island or Half-Mile Buoy Swim

Registration Fees: Early bird registration $40 until May 12. Register On-line at www.active.com and search for Popoia. Early bird registration includes Race gift, giveaways, and refreshments. After May 12, you may register in person on race day for $50 and giveaways may not be available. No refunds.

More Info: www.kailuamasters.org Registration and numbering begin at 6:30 a.m. Mandatory pre-race announcements at 7:45 a.m. Course: starts and finishes at Kailua Beach Park behind Kalapawai Market. The 1.5 Mile course circles Popoi’a Island (Flat Island).

The half-mile course is parallel to Kailua Beach along the buoys.

Awards: 1.5 Mile Swim: Overall M & F winners and top 3 M & F finishers in standard 5-year age groups.

Half-Mile Swim: Overall male & female winners.

Equipment: Swim Caps are MANDATORY! Goggles, face masks and snorkels are permitted. Swimmers with fins are invited to participate but will not be eligible for awards. Wetsuits/ other rubberized swim suits are not authorized.

TO REGISTER BY MAIL: Send in this form with payment. Must be postmarked by May 12, 2017.

Name:

Age on Race Day:

Sex:

Address: Telephone:

Email:

Emergency Contact: Race:

1.5 Mile Around Flat Island

Telephone: Half-Mile Buoy Swim

Make Checks Out To: Kailua Masters Swim Club, $40 before May 12.

Mail to: KMSC Popoia Swim, P.O. Box 1927, Kailua, HI 96734 WAIVER: I have read and understand the waiver below.

Signature/Parent if under 18:

Date:

Waiver and release statement: I agree to comply with the rules, regulations, and event instructions of the Popoia Swim. I know that swimming in the ocean is a potentially hazardous activity. I am aware of and assume all risks of swimming this event, including but not limited to contact with other participants, marine life, the effects of weather including surf conditions and currents, and the conditions of the ocean. By entering this event, I and anyone entitled to act on my behalf, waive and release from any and all claims for injuries and damages against Kailua Masters Swim Club, the City and County of Honolulu, State of Hawaii, United States of America, the sponsors, their agents and representatives. I ATTEST that I am physically fit and have sufficiently trained for competition in the Popoi’a Swim. I have read the particulars on this race application and understand that this race is a physically demanding event. I CONSENT to receive medical treatment which may be advisable in the event of illness or injury suffered by me during this event. I GIVE PERMISSION for free use of my name, voice, or picture in any broadcast, telecast, advertising promotion and other account of this event.

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

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SEUNG

ROSS

JUSTIN

MOTOKI

ANDIE

MARISSA

APRIL

MARCO

KOURTNEY

BEN

MARI

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CAT

HONOLULU | WAIKELE | MILILANI

DEVON

brought to you by:

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

Time

Event

Location

Contact

Bike

May 7

7:00 AM

Malaekahana 40K. Time Trial

Malaekahana State Park

ben@hitricenter.com

swim

May 7

2:00 PM

South Shore Classic

Waikiki Beach, Kapahulu Groin

www.southshoreclassic.com

Run

May 13

7:00 AM

Wahiawa Pineapple Run 10k.

Wahiawa

www.facebook.com/PineappleRun10K

Tri

May 14

5:45 AM

Honolulu Triathlon

Ala Moana Beach Park

www.honolulutriathlon.com

Run

May 14

7:00 AM

Bill Beauchamp 10K.

Pearl City Urban Garden Center

www.mprrc.com

Run

May 21

5:30 AM

Honolulu Ekiden & Music

Kapiolani Park

www.hnlekiden.org

Tri

May 21

5:45 AM

North Shore Triathlon

Mokuleia Beach Park

www.northshoretriathlon.com

Swim

May 27

8:00 AM

Popoia Swim

Lanikai Boat Ramp

www.kailuamasters.org

Run

May 28

5:30 AM

Hibiscus Half Marathon

Kapiolani Park

www.tropicaltriplecrown.com

Swim

June 10

9:00 AM

Aloha Salads Summer Sprint, North Shore Swim Series

Sunset Beach

www.northshoreswimseries.com

Run

June 10

tba

Surf and Turf 5K.

MCBH Kaneohe

www.mccshawaii.com/races

Bike

June 11

tba

Gentlemen´s Ride

tba

outtaboundshawaii@gmail.com

Run

June 24

8:00 AM

Mongoose Scamper 5k. and 10k.

Hickam Beach

mongoose.scamper@gmail.com

Swim

June 24

9:00 AM

Cholo´s Waimea Bay Swim

Waimea Bay

www.northshoreswimseries.com

Run

July 4

7:00 AM

Freedom 10k./5k.

Kailua High School

tba

Run

July 4

6:30 AM

Runway Run 5K.

MCBH Kaneohe

www.mccshawaii.com/races

Bike

July 8

7:00 AM

Zach's Ride

Wahiawa, Oahu

www.hbl.org

Swim

July 8

9:00 AM

JACO´s Chun´s to Waimea

Chun´s Reef

www.northshoreswimseries.com

Run

July 9

7:00 AM

Kailua Beach 4+Mile run

Kailua Beach Park

www.mprrc.com

Run

July 15

tba

ARMY 10 miler

Schofield Barracks

www.greatlifehawaii.com

Run

July 16

7:00 AM

Lanikai 8K.

Lanikai Boat Ramp

www.mprrc.com

Swim

July 22

9:00 AM

North Shore Soap Factory Laniakea to Puaena Point

Laniakea

www.northshoreswimseries.com

Tri

July 23

5:45 AM

Cliff Rigsbee Tinman Triathlon

Kapiolani Park

www.tinmanhawaii.com

Run

July 30

6:30 AM

Mango Days 5K. (NOTE: NEW DATE)

Ala Moana Beach Park

www.tropicaltriplecrown.com

Bike

July 30

TBD

Central Oahu Road Race

Wahiawa, Oahu

Cambioamentedeandaturo/Team Core

Swim

August 5

9:00 AM

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

Pipeline

www.northshoreswimseries.com

Run

August 6

6:00 AM

Tamanaha 15K.

Kapiolani Park

www.808racehawaii.com

Run

August 12

6:00 AM

Lea Lea Charity Run

Ala Moana Beach Park

tba

Bike

August 13

tba

Olomana Road Race

Kailua

tba

Run

August 19

tba

Hickam Halfmarathon

Hickam

www.greatlifehawaii.com

Swim

August 20

tba

Duke´s 1 mile ocean swim

Waikiki Beach

tba

Bike

August 27

5:45 AM

Dick Evans Memorial Road Race

Hawaii Kai, Oahu

outtaboundshawaii@gmail.com

Run

August 27

8:00 AM

Coconut Chase 8K.

Sand Island Recreation Area

www.tropicaltriplecrown.com

Run

Sept. 3

6:00 AM

Runner´s HI 20K.

Kalaeloa (Barbers Point)

www.808racehawaii.com

Swim

Sept. 9

8:00 AM

Aqua Sphere North Shore 5k. swim and relay

Sunset to Waimea

www.northshore5kswim.com

Run

Sept. 10

6:30 AM

Old Pali Road 4.4 miles

Old Pali Road

www.mprrc.com

Tri

Sept. 10

tba

Na Wahine Festival

Kapiolani Park

www.nawahinefestival.com

Run

Sept. 15

tba

Sunset Flight Line 5k.

Marine Corps Base Hawaii, Kaneohe

www.greatlifehawaii.com

Bike

Sept. 24

6:15 AM

Honolulu Century Ride

Kapiolani Park, Oahu

www.hbl.org

Run

October 1

5:30 AM

BRIO Ice Cream 25K.

Kailua Beach Park

www.808racehawaii.com

Bike

Oct. 7-8

9:00 AM

24 Hours of Hell in Paradise

Kualoa Ranch, Kaaawa, Oahu

www.mtbhawaii.com

Run

October 8

6:30 AM

Tantalus 10 miler

Makiki Hts. / Tantalus

www.mprrc.com

Run

October 21

tba

XTERRA Gunstock Halfmarathon

Gunstock Ranch, Laie

www.gunstockhalfmarathon.com

Run

October 22

5:00 AM

HMSA 30K.

Kapiolani Park

www.808racehawaii.com

Run

November 5

7:00 AM

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

Kailua High School

www.friendsofkailuahigh.com

Run

November 12

5:30 AM

Mizuno Val Nolasco Half Marathon

Kapiolani Park

www.808racehawaii.com

Run

November 19

6:45 AM

Ka Iwi Coast Run, 4 miles

Sandy Beach to Hawaii Kai

www.kaiwicoastrun.org

Run

November 26

7:00 AM

Sylvia A. Martz 5k.

Kapiolani Park

www.mprrc.com

Maui Events Run

May 6

8:00 AM

Na Holo Wahine 5K. Run and 1 Mile Walk

Keopuolani Park in Wailuku

www.virr.com

Run

June 3

6:00 AM

Kahakuloa Half Marathon & Relays

Fleming Beach

www.runnersparadiseinc.com

Bike

June 24

6:30 AM

Cycle to the Sun

Paia

mauicyclery@gmail.com

Run

July 15

7:30 AM

Iao Valley 10K.

Wailuku Municipal Parking Lot

www.virr.com

Run

Sept. 9

tba

Hana Relay

Kahului Airport

www.virr.com

Run

October 15

5:00 AM

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

Kahului

www.mauimarathon.com

Big Island Events Tri

June 3

tba

IRONMAN 70.3

Kohala Coast

www.ironman.com

Run

June 17

8:00 AM

Aloha Keiki Run

Kailua-Kona

www.konamarathon.com

Run

June 25

5:30 AM

Kona Marathon

Kailua-Kona

www.konamarathon.com

Bike

August 5

9:00 AM

SEA TO STARS

Waikoloa Village, Hawaii Island

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

Run

August 19

tba

Volcano Rain Forest Runs

Volcano

www.volcanorainforestruns.com

Run

October 22

7:30 AM

Run for the Dry Forest

Puu´waawaa

www.pathhawaii.org

Bike

May 27

8:00 AM

Pedal to the Meadow and Kauai Omnium

Kekaha

p2mkauai@gmail.com

Bike

May 28

8:00 AM

Pedal to the Meadow and Kauai Omnium

Mana

p2mkauai@gmail.com

run

June 3

7:00 AM

Haena to Hanalei

Hanalei

www.hanaleicanoeclub.org

run

Sept. 3

tba

Kauai Marathon

Poipu

www.thekauaimarathon.com

run

Sept. 23

tba

Ka'u Coffee Trail Run

Kauai Events

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

brought to you by:

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

Time

Event

Distance / Location

Information

Mon.

9:00 AM

Start the week off Right, Monday morning ride

Kahala Community Center

988-4633, www.hbl.org

Tues.

7:00 AM

Tantalus Tuesdays

Corner of Makiki Hts./St.

732-7227

Tues.

5:00 PM

Tuesday Throwdown, 18-20mph.

The Bikeshop Kailua

261-1553

Wed.

4:30 PM

IT&B Weekly Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Wed.

5:00 PM

Hawaii Triathlon Center Worlds

HTC, Kailua

808-282-0560

Wed.

5:00 PM

Wednesday Beginner Ride, 15-16mph

The Bikeshop Kailua

261-1553

Thursday

8:30 AM

Thursday Morning Breakfast Ride to Kailua

Kahala Community Center

988-4633, www.hbl.org

Sat.

7:30 AM

IT&B Sunday Ride

IT&B, 569 Kapahulu Ave.

www.itbhawaii.com

Sun.

7:00 AM

BOCA Hawaii Road Ride - Distance varies, 60+ miles

BOCA Hawaii, inquire in advance

www.bocahawaii.com

Sun.

8:00 AM

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

KCC - White Church

www.itbhawaii.com

Mon.

5:45 PM

Lanikai Juice Monday Run

Lanikai Juice in Kapolei

www.lanikaijuice.com

Mon.

5:30 PM

GNC Run Club and Hawaii Run Club, Run 101

GNC - Ala Moana Shopping Center

808-941-5079

Mon. and Fri.

3:30 PM

Girls on The Run

Various locations

www.girlsontherunhawaii.org

Mon and Wed.

5:45 PM

Hawaii Running Lab

Volcanic Climbing and Fitness, 1212 Punahou St.

www.hawaiirunninglab.com

Tues.

5:30 PM

Personal Best Training

Ala Moana Park (Diamond Head side of tennis courts)

www.personalbesttraininghi.com

Tues.

5:30 PM

Runners HI Weekly Run - Remember to bring ID

Runners HI, Aiea

488-6588, www.runnershi.net

Tues.

5:30 PM

Runners Route - Honolulu Runners

Runners Route, 1322 Kapiolani Blvd.

www.runnersroutehawaii.com

Tues.

5:15 PM

Windward Training Freaks

Kailua High School

www.longrunergy.com

Wed.

5:15 PM

Faerber´s Flyers

UH Track

www.hawaii.edu/run

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Kailua Lanikai Juice

www.lanikaijuice.com

Wed.

6:00 PM

Lanikai Juice Wednesday Runs

Waikiki Shopping Plaza

www.lanikaijuice.com

Thur.

6:00 PM

Lanikai Juice Thursday Runs

Lanikai Juice in Kaka’ako

www.lanikaijuice.com

Fri.

6:30 PM

Aloha Friday Night Fireworks Run

Fort DeRussy Beach Park (near volleyball courts)

www.hawaiirunningproject.com

Sat.

8:30 AM

Honolulu Front Runners

Kapiolani Park

www.honolulufrontrunners.org

Sun.

7:30 AM

Honolulu Marathon Clinic - March to December

3833 Paki Ave. - Kapiolani Park

www.honolulumarathonclinic.org

Tues.

5:15 PM

Lahaina Aquatic Center

mauimarie@yahoo.com

808-2819132

Wed.

5:15 PM

Kihei Aquatic Center

jim@runningshoepress.com

www.virr.com

Tue./Thur.

5:30 AM

Kam I (Walking)

808-280-5226

www.virr.com

Tue./Thur.

5:30 PM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

Sat.

7:00 AM

Big Island Running Co. Run

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

www.bigislandrunningcompany.com

tri

Tryfitness Women's Training

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

www.tryfitnesshawaii.com

tri

BOCA Hawaii Training Clinics

Swimming, Biking, Running, Triathlons

www.bocahawaii.com

tri

Brian Clarke School of Running

Running, Trail Running, Triathlons

www.bcendurancetrainings.com

run

Personal Best Training by Jonathan Lyau

Running

www.personalbesttraininghi.com

run

Yoga for the Long Run

Running and Yoga

www.longrunergy.com

run

Hawaii Running Lab

Running

www.hawaiirunninglab.com

swim

Swim Hawaii

Swim Technique with Jan Prins

www.swimhawaii.com

tri

Team Move

Overall Fitness

www.movehi.com

tri

Bootcamp Hawaii

Overall Fitness

www.bootcamp-hawaii.com

tri

SOHI Fitness

Bootcamp, Overall Fitness

www.sohifitness.com

tri

Camp Bennett

Multisport

www.campbennett.com

swim

University of Hawaii Masters

Masters Swim Club

www.uhmastersswimming.com

swim

Kailua Masters Swimming

Masters Swim Club

www.kailuamasters.org

swim

Peter Hursty's Roughwater Swim Clinic

Open water Swim training

pshursty@hotmail.com

swim

The Oahu Club Masters Swimming Group

Swimming and Overall Fitness

www.theoahuclub.com

tri

Marion Summerer Coaching

Triathlon Training

www.marionsummerer.com

tri

Pacific Fitness Design

Triathlon / Running

www.pacificfitnessdesign.com

Trail Running

Oahu Trail Running Club

Running

www.facebook.com/groups/OahuTrailRunClub

tri

Team Jet

Triathlon / Running

www.teamjethawaii.com

run

Hawaii Running Project

Running

www.hawaiirunningproject.com

tri

Hawaii Triathlon Center

Youth and Adult Triathlon Training

www.hitricenter.com

Running on Oahu

Running on Maui

Running on Big Island

Training Groups

EVENT or GROUP Missing?

Email us to be included: hawaiisportmag@gmail.com

Denny and Melisa by Brian Clarke

Erin Hickok

Clinic Stories TEXT BY IMAGE BY

Brian Clarke Brian Clarke & Erin Hickok

In this issue Hawaii Sports Magazine has invited participants in Brian Clarke’s BC Endurance Trainings and Erin Hickok’s Oahu Running Company to describe how they are managing their time while following through on their commitment to physical fitness.

Erin Hickok is the latest addition to Hawaii’s fee-for-service, endurance training industry. Here is a short introduction to her business.

Erin Hickok. Owner of Oahu Running Company.

The mission of Oahu Running Company (ORC) is to train recreational athletes, including walkers, joggers, and runners for some of Hawaii’s major races.

The Oahu Running Company focuses on giving athletes a competitive edge in running, using the latest scientific knowledge and evidence-based practices. An example is ORC’s use of slow-motion video technology to help athletes with their running form.

Erin’s passion for running and the fitness industry helped her complete her Master’s of Science in Exercise Physiology from Marshall University as well as the Level 1 Coaching Certification from the Road Runners Club of America. Erin works closely with a fellow Exercise Physiologist, Rose Haney, who is co-owner of Oahu Running.

Erin and Rose offer a Core+ More class every Wednesday evening at 5:30 p.m. at Hunakai Park (in Kahala). They will offer a Honolulu Marathon training and X-Terra trail training in upcoming months! They can be reached online at www.OahuRunning.com Aleisha Swartz, Oahu Running Company. Being an effective professional in any field requires more than knowledge and expertise. I find that being physically fit is important to my ability to perform at my best at work.

I’ve also found that having a racing goal is an important first step to getting out the door to train. Once motivated, I schedule my workouts as I do any other appointment on my calendar.

With the workout scheduled I know what time I need to leave

26 | HAWAIISPORTMAG.COM

to get it done. By contrast, “seeing how the day goes” does not work for me because I can always find a reason not to train if it isn’t a scheduled priority.

I’m fortunate that my husband and co-workers make health and fitness a priority, too. Of course, I make sure my obligations are taken care of at work before I leave to train. Similarly, a home calendar lets my husband know where and what my workout will be so we can combine training sessions whenever possible. Our biggest challenge is to plan fast and healthy meals after our weeknight workouts.

I enjoy training with my friends from Oahu Running Company, but my schedule sometimes precludes meeting with them.

Having an individualized plan with clearly defined objectives gives me a training alternative if I need it. I look at my schedule and plan my week accordingly.

Nonetheless, having a group to meet helps to push me more than I would push myself during individual workouts. I enjoy that elevated-effort aspect of group training a lot.

Denny and Melissa Miyashiro. BC Endurance Trainings. In our fifth year of married life, we recently realized that we always start the new year resolving to make the coming year our healthiest yet. Then “reality” sets in, with convincing excuses to allow our health and fitness to slip again.

This year we took deliberate steps to set ourselves up for success. We registered for multiple races and joined BC Endurance Trainings. The 18-week New Year Program (culminating with the Hapalua Half-marathon in April) has provided us with the structure and accountability we’ve always lacked.

The great part about BC Endurance Trainings is its focus on the social aspect of the workouts. There are opportunities to talk to other athletes before, during, and after every workout. Everyone is supportive and encouraging, and similarly committed to their health and fitness goals. As a result, we look forward to training days so we can catch up with our new friends.

In making personal accommodations to the program, we’ve learned the importance of sacrifice. For instance, we’ve had to adjust our schedules by going into work early on training days so we can leave early enough to get to the workouts by 5:30 p.m. We’ve also had to hit the sack early enough on Friday night so we are sufficiently rested for the Saturday morning workouts.

In the final analysis, it’s the camaraderie, training advice, and variety in the workouts that has kept us coming back. Maybe— no, certainly—the coming year will be our healthiest yet.

27 | HAWAIISPORTMAG.COM

Supporting Hawaii’s Triathlon Community

YOUR

TRIATHLON

FOR THE

28 | HAWAIISPORTMAG.COM

SOURCE

WHOLE FAMILY

29 | HAWAIISPORTMAG.COM

Iwaki Sunshine Marathon Report TEXT BY

Yuko Lin Nakai

IMAGE BY

Yuko Lin Nakai

In my marathon life thus far, participating in the Iwaki Sunshine Marathon was a very special experience. I am originally from Japan, and was born and raised there. I started running marathons about five years ago and won first place female in the 2016 Kauai Marathon, which provided me with the opportunity to run in the Iwaki Sunshine Marathon in Japan on February 12th. Being able to participate in a race in my home country as an athlete from Hawaii was very special for me. It was a northern Japan race in February, and I was running against strong headwinds. Unlike Hawaii races, it was very cold! However, the over two thousand volunteers that were present did not say a single word about it being cold. Instead, they said, “Thank you for coming to Iwaki!” Their words greatly warmed my heart and made it a very happy race for me.

While I was running, there were many foods to eat. There were strawberries, tomatoes, omanjuu, and hot soup! Usually, I never eat when I run, but it was a rare chance so I ate a strawberry and tomato. I was so cold, I nearly ate the soup as well. I spent my time with Australian citizens. That was also a nice time of cultural exchange and was a very fun time for me. There were many sights to see in Iwaki City besides the race. The Hula Hawaiian Center, a temple considered a national treasure; a tomato farm; and a huge hot spring. The view from the hot spring was also very beautiful, so beautiful that I could not even imagine that a tsunami had hit it only six years ago.

Today, from the memories of Iwaki Sunshine Marathon and the time I spent there, the first thing that comes to mind is the kindness of everyone that I met. At my last dinner there, I had the chance to thank everyone, and my short experience there moved me to the point I started tearing up. I will never forget the staff that coordinated with me from the time I landed in the airport to the time I left Iwaki City. From the bottom of my heart, I thank The Kauai Marathon for giving me this wonderful experience!

(Retrieved from Kauai Marathon Blog http://www.thekauaimarathon.com/iwaki/)

いわきサンシャインマラソンに参加できた事は、私のマラソン人生において、特別な経験となりました。 私はもともと日本で生まれて育ちました。約5年前に走り始め、隣島のマラソンレースにも参加するようになり、 2016年のカウアイマラソンで女子1位となったことから、2017年2月12日、日本の福島県いわき市で開催の「いわき サンシャインマラソン」に参加するチャンスを頂けました。 故郷の日本のレースにハワイからの選手として行くというのは、特別な思いがありました。 日本の東北の2月です、当日は強風の海風の中を走るレースとなりました。ハワイのレースとは別物で、寒い！と ころが、2000名を超えるボランティアの皆さんは、寒いなんて一言も言わずに笑顔で「いわきに来てくれてありが とう！」と声をかけてくれるのでした。その言葉をかけてもらう度に私の心は温かくなり、本当に嬉しい気持ちでの レースでした。 レース中は色んな食べ物を見かけました。イチゴ、トマト、おまんじゅう、つくね汁！普段は走る時に食べることは 絶対に無いですが、せっかくなのでイチゴとトマトは食べてみました。あまりの寒さに、うっかりつくね汁も食べそ うになりましたけど、我に返って我慢。 今回、ずっとオーストラリアからの選手二人も一緒に行動していて、それも文化交流として、とても楽しい時間で した。 フラハワイアンセンターに行ったり、国宝の白水阿弥陀堂に行ったり、トマトファームを訪れたり、レース意外に も、福島県いわき市には面白い見所が沢山ありました。そして毎日の大きな温泉と、そこから見える海を朝晩堪能し ました。6年前、そこに津波が来たとは想像できない静かな美しい海が見られました。 今、いわきサンシャインマラソンを思い返した時に、最初に思い出すのは、いわき市で出会った皆さんの優しさ、 暖かさです。最終日の夕食の交流会で感想をお話しする機会がありましたが、思わず涙がこぼれた程でした。 成田空港に降りた時から、いわき市を離れるまで、ずっと一緒に行動して下さったスタッフの方々と触れ合えたこと は、一生忘れられない思い出となりました。 この素晴らしい経験を与えて下さったカウアイマラソン、そしてカウアイ島より同行して下さったMr.Umezuに心 から感謝しています！

30 | HAWAIISPORTMAG.COM

（カウアイマラソン ​http://www.thekauaimarathon.com/iwaki/​ より引用。翻訳にあたり加筆箇所あり)

Kona Marathon Events at Waikoloa Beach Resort Big Island Hawaii

June 25, 2017

Pric Inc es rea Jun se 1st e !

www.KonaMarathon.com

31 | HAWAIISPORTMAG.COM

Honolulu Rainbow Ekiden

TEXT BY

Yuko Lin Nakai

IMAGE BY

Yuko Lin Nakai and Nori Hasunuma

2017年3月12日、第5回ホノルルレインボー駅伝（Honolulu Rainbow EKIDEN) が、カピオラニ公園で開 催されました。 環太平洋の国・地域の交流イベント「ホノルル フェスティバル」でのスポーツ交流を担います。ホノル ルフェスティバルの会場でのパケットピックアップとなったのは良かったですね。どちらがついでなの か分からない程に満喫していたランナー続出でした。 日本発の「駅伝」は、約90年の歴史を持つ陸上競技。 ここハワイでも「EKIDEN」として認知される ようになって来ましたね。 ホノルルレインボー駅伝のコースは、カピオラニ公園～ワイキキ水族館～ダイアモンドヘッドロード(折 り返し)～カピオラニ公園の約5km。 周回コースなので、チームメイトそれぞれの走りをみんなで応援できるのが、この駅伝の醍醐味です。 今年は計132チームが参加。3名1チームの駅伝ライトが新設され、5名揃えるのが難しい旅行者が参加 しやすくなりました。同じく新設の「ファンラン＆ウォーク」も、約150名の方が参加されました。そし て6歳～12歳の子供達を対象にした、キッズチャレンジ（1km）も初登場、メダルをもらった子供達はも ちろん、応援する大人が大興奮！見ているだけで楽しかったですよ。 残った写真も良かったです。ダイヤモンドヘッドをバックに、ハワイらしい青空と緑の芝生が、楽しそ うな笑顔を引き立てていました。 次の駅伝は5月21日開催のホノルル駅伝（Honolulu Ekiden & Music)。今年はPen Pineapple Apple Pen のピコ太郎さんが登場予定です。楽しみです！ Photo credit; Honolulu Rainbow EKIDEN, Nori Hasunuma, Yuko Lin Nakai

The Ekiden races have come to Hawaii with success. The Rainbow Ekiden in March and the Honolulu Ekiden and Music coming May 21, has brought new fun to the running scene in Hawaii. Now you get to run with your best running friends against other teams Hawaii. Hawaii Sport has since the start been part of the events with at least one team, and this year we got four teams together. Join the fun on May 21st. at the Honolulu Ekiden and Music race. You can find more information here: www.hnlekiden.org.

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The Epilepsy Foundation leads the fight to overcome the REGISTRATION: Mail-in & Online registrations will be challenges of living with epilepsy in Hawaii. accepted until June 29. Register on Register for the 5K/10K run or 1 mile walk and show your the day of the Run/Walk - July 4! support for the 1 in 26 individuals who will develop epilepsy.

5K/10K Run top male & female overall and AWARDS: top 3 age group finishers. Top Fundraisers WHERE: KAILUA HIGH SCHOOL : 451 Ulumanu Dr. (see website for more info) Kailua, HI 96734 WHEN: JULY 4, 2017 Visa, Mastercard, American Express, 6:00 AM ONSITE REGISTRATION AND PACKET PAYMENT: Discover Call EFH to pay by Credit Card PICK UP BEGINS Make Checks Payable to: 7:00 AM RUN & WALK BEGIN Epilepsy Foundation of Hawaii AWARDS IMMEDIATELY FOLLOWING EARLY PACKET PICK UP and REGISTRATION at EFH Offices The Epilepsy Foundation of Hawaii (EFH) July 1, 2017 - 10:00 AM to 2:00 PM 1050 Ala Moana Blvd. Suite 2550 HNL, HI 96814 Phone - 808.528.3058 Email - EFH@epilepsyhawaii.org 5K & 10K run will be professionally timed by Timeline www.epilepsyhawaii.org Wheelchairs, strollers, and pets (on leash) are welcomed!

Mail in the Registration or register online at Active.com Last Name

First Name

Address instead S | M | L | XL | XXL Hat of Shirt T-Shirt (circle size)

Age on 7/4/17

M|F Sex

Phone

City State Zip Email Family (up to 5 members) 5K Run | 10K Run | 1 Mile Walk Circle your Event $30 ($35 after 6/8) $90 ($100 after 6/8)

I know that running or walking a road race is potentially hazardous activity. I should not enter and run or walk 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 or walking in traffic. I assume any and all other risks associated with this event, including but not limited to falls, contact with other participants, the effects of the 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 Epilepsy Foundation of Hawaii, this event's officers, directors, members, volunteers, agents, successors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind or nature whatsoever arising out of or in the course of my participation in this event. I grant permission for organizers to use photographs of me and quotations from me in legitimate accounts and promotions of the event.

Signature I have read and understand the waiver above

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Parent's Signature If entrant is under 18 years of age

Date

May is Bike Month TEXT BY

Travis Counsell

IMAGE BY

Hawaii Bicycling League

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

5/14 - CycloFemme 5/15-21 - Bike Week 5/19 - Bike to Work Day 5/19 - Bike Week Pau Hana 5/20 - Bike Everywhere Day 5/21 - Family Sunday at Honolulu Museum of Art (Bicycle Themed) 5/28 - Bike to the Zoo Cyclofemme: Join us in Celebrating Women on Wheels!

“WE BELIEVE: That strong communities are built around strong women. That being on a bike brings us closer to our community, to nature, and to ourself. That from action comes change. That our hope, courage, and strength is amplified when we unite.” - CycloFemme CycloFemme is a globally recognized event that occurs on Mother’s Day. The Hawaii Bicycling League will be holding an event in celebration of women, unity, freedom, and bicycling. We hope that you will join us for a fun ride, a chance to reconnect and meet new friends, and a way to bond with the community on May 14th (Sunday)! The O’ahu CycloFemme event will be happening from 8am till noon at Kapi’olani Park.

Come to hang out, to ride, to enjoy the outdoors and the wonderful company of others. Everyone is welcome to this free event! Find out more information at HBL.org/ Cyclofemme2017 Bike Week: Bike Week is from May 15th to 21st. Ride your bike to work each day and enjoy energizer stations along your morning commute! We’ll have stations in various locations throughout the week. Plus we’re throwing a Bike Week Pau Hana on Friday! Then on Saturday, join us for Bike Everywhere! We’ll have smaller events setup, like bike to the beach, or bike to hike! Check out the website for more information.

Bike Week Pau Hana: On Friday, head on over to Kakaako Agora for Bike Week Pau Hana! Socialize with fellow cyclists, enjoy live music, pupus and drinks. Join or renew your HBL membership and get a free Bike Month t-shirt!

Family Sunday at Honolulu Museum of Art: On Sunday, May 21st, enjoy free admission to the Honolulu Museum of Art for their “Wheel World” themed Family Sunday. We’ll be hosting activities like balance bikes, bicycle matching games, and more. Free bike valet too!

Bike to the Zoo: On Sunday, May 28th enjoy short ride and free entry to the Honolulu Zoo! We’ll be riding from Ala Wai Community Park along the Ala Wai Bike Path and Date St Bike Path to the Honolulu Zoo. The City will be providing free entry for anyone who rides their bike to the zoo that day! and upcoming: Join HBL & the Manago Family at the 2017 Zach’s Ride!

Saturday, July 8th A day of riding to honor Zachary Manago and help make his dream a reality!

Saturday, July 8th - Ride 66, 35, or 11 miles!!

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

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

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

PLAY HARD. BE WELL. You live for your sport. At the Queen’s Center for Sports Medicine, we provide expert care to athletes of all ages and activity levels, maximizing performance while minimizing injury. We help you stay at the top of your game.

Adult & Pediatric Sports Medicine in Honolulu & West O‘ahu Call 808-691-4449 to schedule an appointment or visit www.queensmedicalcenter.org/sports-medicine

HONOLULU: Physicians Office Building III, Suite 300

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

KEEPING THE HEALTH OF

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Aloha Fun Ride Series TEXT BY

Travis Counsell

IMAGE BY

Hawaii Bicycling League

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

Introducing the Aloha Fun Ride Series by Hawaii Bicycling League. This is an assortment of rides throughout the year that aim to get families and less experienced cyclists riding. They are short, casual rides on bike paths or quiet streets. There will be three larger, paid events - Haleiwa Aloha Fun Ride with the Haleiwa Metric Century, Honolulu Aloha Fun Ride with the Honolulu Century Ride, and Bike to the Train. In between the large events, there will be a number of smaller rides called Neighborhood Aloha Fun Rides. These will be held across the island and are free for all to participate.

The Neighborhood Aloha Fun Rides are an extension of our youth BikeEd program.

Over 9000 fourth graders each year go through our 5 day BikeEd program at nearly 100 schools across Oahu. The Neighborhood Aloha Fun Rides are a way to keep these kids riding and get their families out with them. The rides take place at parks, along bike paths, or in residential communities. We will be publishing a calendar of events for the upcoming school year. All community members are invited to join. Local bike shops will be helping provide mechanical support. We’ll also have water and snacks post ride. These are free events and we encourage you become a member of the Hawaii Bicycling League.

The larger Aloha Fun Rides are aimed to provide a way for everyone to enjoy the best days to Ride Aloha! Perhaps 100 miles or 100 kilometers isn’t a distance you want to ride, but still want to enjoy a fun day of riding. These shorter rides are perfect for you!

The Haleiwa Aloha Fun Ride will be 10km along the Waialua Bike Path and back to the park. The Honolulu Aloha Fun Ride is a 9 or 18 mile option out to Kahala or Hawaii Kai and back to the park.

The Bike To the Train event happens over the summer months and we do a group ride to the Hawaiian Railroad Society in Ewa. We enjoy a group lunch, then take a fun train ride out to Electric Beach and back! A very unique and fun experience to learn about the history of train use on Oahu. Plus we might even have a quick ice cream stop :) Fun for all ages!

To learn more about the Aloha Fun Ride Series visit HBL.org/AlohaFun

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ActivEd presents…Cliff

Swim-Bike-Run

RigsbeeTINMAN TRIATHLON

Honolulu, Hawaii

Sunday, July 23, 2017

Time: 5:45 am start of first swim wave at Queen’s Beach, Sunday, July 23, 2017. Finish at Kapiolani Park.

Distance: 750 meter swim, 40 kilometer bike, 10 kilometer run (distances are approximate).

Age requirement: Participants must be 15 years of age or older on July 23, 2017.

Entry Fee: Entry fees are non-refundable (except if limit is reached). The right to reject any entry is reserved.

Accepted applications are non-transferrable! You may not transfer or sell your place. Entry fee includes crewneck 100% cotton T- shirt available at packet pick-up, and an award for each finisher.

Deadline: UPS postmarked by July 14, 2017.. Late registration will be accepted at The Bike Shop until July 18, 2017. No race day sign-up.

Confirmation: Cancelled check confirms acceptance. Notification of official acceptance will be e-mailed by July 19, 2017. For earlier confirmation, send stamped, self-addressed envelope with entry form. We are not responsible for entries lost in the mail.

Aid station: Official aid stations will be provided on the run course only. Individual support teams will not be allowed.

Awards: Each finisher will receive a commemorative award on race day. Awards will go to the top three male and female finishers in all divisions.

Elite Division: To qualify to compete in the Elite Division, the athlete must submit official documentation that he/she will be able to complete the entire race within 2 hours for men, and 2 hours and 20 minutes for women.

Race officials will have final decision in selecting Eite Division participants. Elite participants are not eligible for Age Group awards.

Individual Male and Female Age Divisions: Elite, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 and over Team Divisions: Male, Female, Co-Ed (Each team m ust have 3 individuals) Military Team Divisions: Active Duty Military Male, Female, Co-Ed (Each team m ust have 3 individuals) Clydesdale and Athena Divisions: Males 220 pounds and above, females 160 pounds and above will be eligible. Weigh in on packet pick-up day.

For Information: Kayla Morinaga or Olga Caldwell or The Bike Shop at (808)596-0588 Website: http://www.tinmanhawaii.com Email: tinman@bikeshophawaii.com

COURSE DESCRIPTION

OCEAN SWIM – 750 Meters Start at Queen’s Beach pier, swim east around the large buoy and head west to a buoy in the front of the swim finish transition area.

BIKE COURSE – 40 Kilometers Bike course will start from the transition area in Kapiolani Park. Cyclist will head out onto Kalakaua Ave. and ride up Diamond Head Rd. and Kahala Ave. Turn left on Kealaolu St., go right and merge onto Kalanianaole Hwy. eastbound till Lunalilo Home Rd. Make left turn, stay on Lunalilo Home Rd till cyclist makes a right turn onto Hawaii Kai Dr. At the corner of Hawaii Kai Dr. and Kealahou St, cyclist will make a u-turn and head back. Turn left at corner of Hawaii Kai Dr and Lunalilo Home Rd., turn right on Wailua, turn left onto Keahole St, then turn right to merge onto Kalanianaole Hwy west bound. Take right exit at Kilauea Ave. exit ramp, turn left onto Kilauea Ave.. Turn left on Elepaio, turn right on Kahala Ave., ride up Diamond Head Rd., and turn left on Kalakaua Ave. back to the transition area at Kapiolani Park.

RUN COURSE – 10 Kilometers Start at Run Exit west/ocean end of transition area. Head toward Kapahulu Ave. (Honolulu Zoo), turn right on Paki. Cross th street at corner of Paki and Monsarrat Ave. and run up Monsarrat Ave and turn left on 18 Ave. Turn right on Kilauea Ave., turn right on Elepaio St., turn right on Kahala Ave., head up Diamond Head Rd., turn left onto Kalakaua Ave. toward the transition area and Finish Line.

MAHALO TO OUR SPONSOR

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Marathon Nutrition TEXT BY

Dr. Rachel A. Coel

IMAGE BY

Food options and Salad with chicken © Life morning, justyle, vkuslandia/Shutterstock Oatmeal: © Life morning/Shutterstock

Dr. Rachel A. Coel is the medical director and a staff physician at the Queen’s Center for Sports Medicine. The center provides comprehensive care for the treatment and prevention of injuries in athletes and active people of all ages. For more information or to make an appointment, contact the Queen’s Center for Sports Medicine at 6914449 or visit www.queensmedicalcenter.org/sports-medicine.

Whether you’re training for the Hapalua or the Honolulu Marathon, or you participate in a sport, it’s important to consider your needs when it comes to nutrition. Dr. Rachel A. Coel, Medical Director at the Queen’s Center for Sports Medicine, shares how food pairings can help, why carbs are not your enemy and how you should fuel up on the big day.

Question 1: Why should we consider nutrition when running a marathon, or doing any sport?

Rachel A. Coel, MD, PhD: Nutrition can help improve athletic performance. Food pairings is an example of this. How we time our eating and pair our foods at meal or snack times makes a difference in how satisfied we feel after eating AND aids in optimal digestion and nutrient absorption. Together, this can improve performance.

When you pair foods, you are balancing complex carbohydrate intake with protein and high quality fats. Healthy fats are essential for nutrient absorption, weight management, and cellular health. Some examples of this are: fish, eggs, nuts, seeds, low-fat dairy, olive or coconut oil, and avocado.

Don’t forget the water! Water is essential and ideal for daily hydration. Vitamin and supplement waters are not needed. If you are exercising for more than one hour, switching to an electrolyte drink may be helpful to refuel.

Question 2: Are carbs good for an athlete? What kind of carbs should you be eating?

Rachel A. Coel, MD, PhD: Carbs are not the enemy. Athletes need carbs for fuel. But not all carbs are created equally.

Choose complex carbs: They digest slowly They are high in fiber They keep you full and fueled Examples are whole grain pasta, oatmeal, wheat bread, potato and starchy vegetables, beans, leafy greens, and fresh fruit Avoid simple carbs: They digest quickly They are stored as fat They rapidly increase your blood sugar They lead to a quick bottoming out of energy, so you run out of gas Examples are white bread, muffins, bagels, cookies, donuts, sugary cereals, and candy Question 3: On race day, what are some general nutrition tips?

Rachel A. Coel, MD, PhD: On race day: Eat 1 - 2 hours before the start; this allows time for digestion and energy absorption Don’t try new foods or supplements; they may upset your stomach Choose complex carbs, with a small amount of fat and protein Go into the race well hydrated; start hydrating with ample water the day before Foods to eat: Oatmeal with honey and almonds Peanut butter and jelly on whole grain toast Brown rice and chicken/fish/eggs Food pairings such as these help absorb nutrients and make them last. They provide a sustained energy source rather than a quick up and quick down.

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Building Mileage Safely Text and Image by Brian Clarke © 2017 This is the second article in a series on the basic skills of endurance training by running coach and program director, Brian Clarke.

Back in the day, coaches and other running experts used to say that you needed to run at least 30 miles a week to do a marathon without crashing. I thought that was an absurd performance standard.

Even if one were to run a mere 10 miles a week, crashing in the marathon would not be inevitable. A runner, for instance, regardless of weekly mileage, could walk the first 30K of the marathon without crashing in the last 12K. Of course, this begs the question of how many miles per week one would have to run to be prepared for the marathon. Twenty? Thirty? Fifty?

A trick question as it turns out. For weekly mileage is the wrong way to think about safe training. In the first place, no single answer will make sense for all athletes. A “runner” athlete who trains at 10 minutes per mile (mpm), for instance, would need 5 hours to run 30 miles, while a walker who trains at 15 mpm would need 7.5 hours to do the same thirty miles. Their weekly mileage is not equivalent because their training duration isn’t equivalent.

Old-timer thinking assumed that mileage is the fundamental building block of the training process. As I have pointed out in previous articles in this magazine, however, effort and energy are the fundamental aspects of the training process— not mileage. Back in the day, good athletes used to brag about hitting 100 miles of running in a week. What they didn’t say was that they ran only 20 miles the next week because they injured themselves during the 100-mile week.

It takes lots of effort to run 100 miles in a week. And one’s capacity (energy by another name) has to accommodate that effort, otherwise you must back off in order to compensate for having over-trained. So, yes, you can count your weekly mileage (what serious endurance athlete doesn’t?), but you have to consider the other side of mileage, which is your capacity for mileage. Too much mileage or its converse, too little capacity, can be disastrous. Avoiding disaster, therefore, requires that your training effort be sustainable.

So let’s say you are currently running (jogging or walking) nine miles a week. How would you build your mileage to a sustainable thirty miles per week? Back in the day, conventional wisdom said you added 10 percent per week to your starting mileage. By that rule of thumb, it would take 13 weeks to get to thirty. Certainly a safe, but tedious, progression. The more interesting way would be to progress from 9 to 30 miles in a single week! BUT... Isn’t that asking for trouble? Yes, if you are unable to sustain the increased mileage. So how would you know whether your mileage was sustainable?

One way to tell whether you are training beyond your capacity is to monitor your injuries. If you get injured trying for thirty, you have undoubtedly bitten off more than you can chew. Similarly, you have done too much if you come down with a cold. Becoming non-functional at work, needing frequent naps, or being irritable with friends and family are other indications of over-training. Conversely, if you have no such

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stress symptoms, you could be training within your means. But this is very unusual because most people, being human, will want to start off like a house afire. So let’s think clearly about the building process.

From a practical standpoint, you would have to think in terms of workouts, not mileage, per se. For example, you might build from three weekly workouts of 3 miles (9 miles total) to seven weekly workouts of 4.3 miles (30 miles total). Obviously, you are building workout frequency as well as mileage. But more fundamentally you are building time on the road at a certain level of exertion. Since your body is used to fewer workouts and, probably, a relatively high level of exertion, the main way to keep your workouts within your capacity is to train at a lower level of exertion.

Think of it this way: while you transition from 9 to 30 miles per week, your goal is to be passably able to do your workouts. Passable is the middle level on the following scale: fully able, effectively able, passably able, ineffectively able, and unable. If you are fully able to do the new workouts, you won’t give your body the impetus to adapt to the new training regimen. That’s probably where you were with the three, 3-mile workouts—languishing on an ability plateau. A new regimen, if you are passably able to do it, could increase your ability but, if you run too fast or too far, you would soon become unable to do the workouts, thereby defeating your adaptive purpose.

The only way to solve this problem is to slow down initially. A runner might have to go from 10 minutes per mile (mpm) to 12 mpm and a walker might have to go from 15 mpm to 18 mpm. Pace was decreased by 17 percent in each case, but there can be no such specific rules of thumb. Except to keep your initial workouts at the passable level of ability. It may take ten weeks to fully adapt to the new regimen, but, as you do, you will feel increasingly able to do the workouts. At the same time, your pace will increase gradually at the same exertion level. In other words, your heart rate or breathing stays the same throughout the process, while your pace gradually gets a little faster from week to week.

Thus, for example, a runner might become fully able to do seven 4.3-mile workouts at 10.5 mpm—only 30 seconds per mile slower than the original 10 mpm. He/she will have adapted to the new regimen, reaching a new (and stronger) level of ability. But suppose the runner isn’t satisfied with going at 10.5 mpm and pushes the pace to 10 mpm. There’s a good chance he/she will be less-than passably able to do those workouts. With what repercussions?

This is the fundamental conundrum of the training process. How much can you push yourself and still adapt to your training load? Back in the day, everyone thought they could become a great runner provided they trained enough.

Since then we’ve learned that everyone has an adaptive limit.

Otherwise, we could all become Olympic-caliber athletes, which is clearly not the case. The best we can do is play intelligently and realistically with our capacity as we build our mileage. And accept our limits as we reach them.

Race on an active volcano in

Hawai‘i

Pric Incr es eas May e 15

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

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Proximal Hamstring Tendinopathy

TEXT BY

Motoki Nakamura PT, DPT, JACO REHAB

Image

Motoki Nakamura

42 | HAWAIISPORTMAG.COM

Proximal Hamstring Tendinopathy Have you ever experienced pain at or below your sit bones, especially when sitting or driving for a long time? Perhaps you have also experienced this pain after running up hills, performing deep lunges or deadlifts at the gym, or stretching out your hamstring muscles during your yoga routine. Then you may have irritated the top portion of your hamstring muscle, also known as proximal hamstring tendinopathy.

Anatomy and etiology There are three long muscles in your hamstring- biceps femoris, semimembranosus, and semitendinosus. They all attach from your sit bones, cross the knee joint, and inserts into your lower leg (two on the inner bone called the tibia, and one on the outer bone called the fibula). Irritation to the origin of the hamstring (sit bone), is likely due to excessive compression of the hamstring tendon from flexing the hip up and/or in towards the chest.

Training errors, such as increasing volume or intensity too quickly on hill workouts or sprinting may elicit the problem. Static loading such as when performing poses during yoga and Pilates that requires deep lunges or squatting (ie warrior positions) may also cause irritation. Interestingly, hamstring flexibility (tight or loose) is inconclusive to whether it directly leads to hamstring tendinopathy.

Running Gait When it comes to running form, overstriding where the the foot strikes significantly beyond the runner’s trunk (or center of mass), can lead to excessive stress onto the hamstring tendon. Running with excessive forward trunk lean, and anterior pelvic tilt (pelvis rotated too forward) due to lack of core strength can also lead to proximal hamstring tendinopathy. If your glutes are weak or firing incorrectly, excessive stress in the hamstring muscles can occur which can again, lead to problem.

Treatment Modifications- Avoid sitting as much as possible. However, if your work requires you to sit for for long duration, shaped cushions may be useful, as well as putting more pressure through the back of your thigh than your sit bones. Repeated hip flexion and hamstring stretches such as when lifting heavy objects from the ground should also be avoided as much as possible. Cross training that do not provoke symptoms can be used to maintain cardiovascular fitness, such as swimming.

Rehabilitation- The key is to progressively load the affected tendon within tolerance. Pain should be the guidance for exercise intensity. Mild pain is okay to have after performing the exercise, however, do not want pain that lasts for more than 24 hours.

First stage of rehabilitation should be isometric loading of the hamstring muscles. Isometrics is a type of strengthening where joints and muscles do not move, and are held in static position. A great example would be a single leg bridge hold (see photo). When performing this, make sure to take note of the bottom foot positioning, as this can can significantly reduce or increase the load to the hamstring musculature. Usually, a longer leverage (bottom foot further away from gluteals) will increase load.

This article illustrates an example of evaluating and treating the first stage of proximal hamstring tendinopathy. Please note that every human body is built and respond differently, thus, careful assessment from a medical professional is the best and most efficient way for you to return to prior level of function. Stop by JACO Rehab and a physical therapist can guide you with the best, personalized treatment plan for you.

Motoki Nakamura PT, DPT JACO Rehab

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N E P O NOW

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Try Fitness is expanding!

The Women’s Fitness Experts

FOR UPDATES FOLLOW US ON

Ǵ TryFitnessHawaii & Na Wahine Festival Ǧ TryFitnessHawaii@gmail.com www.nawahinefestival.com

Take control of your life and Try Fitness today!

2017

KC Carlberg is taking the Try Fitness brand of aloha, inspiration and motivation to the Pacific Northwest. The Try Fitness mission has always been about women’s health, fitness and creating an environment for women to succeed.

She has been supporting Hawaii’s women for over 20 years as owner of Try Fitness and Race Director for Hawaii’s two premier all-women’s events Na Wahine Festival and Hawaii Pacific Health Women’s 10K. As KC continues to live part time in Hawaii to direct women’s racing events, her efforts will be focused on growing Try Fitness and recruiting women for Hawaii’s premier all-women’s races. Mahalo for your support over the years.

We look forward to a great future together.

Join KC and her team at Na Wahine Racing, LLC. Sign up today for these two great all-women’s events.

19th annual Na Wahine Festival September 10, 2017 41st annual Hawaii Pacific Health Women’s 10K TBA 2018

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

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

4

exciting events:

TOTAL FEE: ______________ TOTAL FEE: ______________

NEW

:;9(<)

*3050* /6:70;(3

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

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

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

Regular entry must be postmarked by September 1, 2017

SPONSORS

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

Full Event Details at NaWahineFestival.com

The Women’s Fitness Experts The Women’s Fitness Experts

INTEGRATED SECURITY TECHNOLOGIES

______

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

* Each Team member must either be

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

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DOWNLOAD APPLICATION at www.NaWahineFestival.com

RANDOM DRAWING

for a Road Bike for Women.

Must be present to win. Courtesy of Boca Hawaii.

REGISTER ONLINE at

www.pseresults.com

The Try Team Great Aloha Run Recap

Jenn In February, we participated in The Great Aloha Run. It is one of my favorite races. Previously, I ran this race numerous times but this year was special special because Matt agreed to come with me. He was hesitant at first, but knew that we would have a good time. We signed up in late January and did not have enough time to train to run. We walked instead. Walking the event would be a new experience for me as I love to run. When I see others running, I want to join in. Walking the race would help me slow down and really appreciate everything around me.

Race day came and we started off strong - had a ton of energy but towards the middle of the race, by the Nimitz underpass it started to get a bit challenging. What helped us get through the tough time was the entertainment. If you ever consider doing this race, know that it is family friendly and there are school bands, rock bands and energetic cheer volunteers to keep you entertained throughout the 8-miles.

Once we passed the finish line, we engaged in my favorite part about the Great Aloha Run. The after-party. Once you cross the finish line there are bananas and malasadas for days. Not really for days but the volunteers want the race finishers to be hydrated with happy bellies.

TEXT BY

Jenn Lieu

PHOTO BY

Jenn Lieu

Whether you are a walker, novice runner or an elite athlete, this race is fun for everyone.

To sign up for the 2018 race or volunteer visit greataloharun.com ------------------------Matt I have never been in a race, never wanted to do anything of the sort. I know I have said it before, but I will say it again. My wife continues to push me to do things I would never want to do on my own. Without her support, I would continue to stay inside my walks of comfort, not willing to try anything new.

In February she gently nudged me to participate in the Great Aloha Run. We started early in the morning, much too early for a normal human being I kept thinking to myself. As we neared the start line, there was a multitude of people, getting ready to walk, run, etc. There were people in all aspects of life, some that clearly had done this many times, as well as those that were trying for the first time. The shear amount of excitement from the enormous crowd of people was palpable, everyone looked thrilled waiting for the signal to start.

As many know, the Great Aloha Run takes us on a route from downtown Honolulu to Aloha Stadium. By any means an easy route by any mode of transportation, but my feet told a different story. Even though my feet were hurting by the end, I continue to say that it was an experience that I will always cherish. Along our 8 mile walk, yes i did walk the whole thing, I saw numerous friends along the route, we saw people dressed up, we saw many different supporters along the route cheering people on.

That sense of community, of friendship, clearly defines why I feel that participating in this event will always hold a special place in my memories. Not only did I finish, under the most gentle encouragement of my wife, but along the way it became a sense of accomplishment. Itâ&#x20AC;&#x2122;s the little things, the small triumphs that keep us positive and willing to try new things.

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SUNDAY, NOV 19, 2017 6:45 AM · 4 MILES Hui Nalu Canoe Club invites you to the 5th Annual Kaiwi Coast Run & Walk. Appreciate the beauty of the coast and spectacular views protected by the community and non-profits. A special course and event for all. First 3,000 entrants receive a souvenir miniature glass fishing float. Come and enjoy at a runner’s or walker’s pace.

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

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

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

Limited to 100 entrants. No discounts apply.

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

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

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

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

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

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

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

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

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

INFORMATION info@kaiwicoastrun.org | 808.256.7394 Patsy Vasquez

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

KAIWI COAST RUN & WALK ENTRY

ON RACE DAY

ENTRY FEE

_

ARE YOU A HUI NALU MEMBER?

DISCOUNT

+ YES

MILITARY BRANCH OF SERVICE

ADDITIONAL DONATION TO LIVABLE HAWAII KAI HUI

TOTAL

=

NO

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

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

participating in this event. In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against Hui Nalu Canoe Club, race officials, volunteers, sponsors, the City & County of Honolulu and the State of Hawaii resulting from my involvement in this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, telecast, advertisements, films, videotapes, webpage, online results page or any reproduction thereof. I understand that the Kaiwi Coast Run & Walk offers no refunds and that the Kaiwi Coast Run & Walk race officials reserve the right to refuse service to anyone, for any reason.

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

04/17

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48 | HAWAIISPORTMAG.COM

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