Hawaii Sport May 2015 digital

Swim Issue

May-June 2015 Swim-Bike-Run FREE

The

H O N O L U L U W A I K E L E

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May - June 2015 Swim-Bike-Run

HIBISCUShalf marathon15k and 5 miler

2015

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Around the World

Location: Vietnam and Cambodia

Days: 8

Length: 15-30 miles/day

How to get there: Traveled from Honolulu to Seoul, then to Hanoi. Bikes, support and logistics were provided by Backroads (www.backroads.com). Returned from Siem Reap, Cambodia to Singapore, then back to Honolulu via Seoul.

Why should you go: Cycling vacations are a great way to explore new places in a very intimate and real way. This trip was full of local history, culture and food, with rides through rice paddies and fishing villages of Vietnam and stops at the temples of Cambodia. A wonderful way to travel with friends too!

Do you have photos from around the world? Email us at [email protected]

Rider: Lori McCarneyPhoto: Rick Keene

Editor: Christian FriisEditor-at-large: Rae SojotCopy Editor: Crystal BanningEditorial Contributors: Sara Ecclesine, Brian Clarke, Crystal Banning, , KC Carlberg, Lori McCarney, Brad Yates, Rick Keene, Mercedes DeCarli, Brendon Hanna, Mariane Uehara, Susie Stephen, Rae Sojot, Marco Adame, Dr. Rachel Coel, Kawika Carlson, Melissa Pampulov and Melanie Decker Koehl.Photos: HBL, Hawaii Sport Reports, Augusto DeCastro, www.808foto.com, Honolulu Triathlon, Colin Cross, Julie Wassel, Shawn Michienzi, Christopher Blunt, Pam Miller, Kawika Carlson, Melanie Decker Koehl, Wagner Aruejo, Good Eyes Photo, and Cyndia Lavik.Hawaii Sport Reports: Zara Nguyen, Jennifer Lieu, Courtney Osaki, Taylor Kirihara, Augusto DeCastro, Heather Yanazaki, Crystal Banning, Pete Meindertsma, Lisa Allosada.Team Hawaii Sport: Kevin Enriques, Jon Lyau, Todd Iacovelli, Matt Stevens, Nate Carlson.

Find us Online: www.issuu.com/hawaiisportmag,www.hawaiisportmag.com, www.facebook.com/hawaiisportmag, and twitter: www.twitter.com/hawaiisportmag

Contact Us: [email protected]

Address:Hawaii SportPO Box 38082Honolulu, HI 96837

Legal Information: Copyright 2015 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 pub-lisher 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 up-coming 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 arti-cles are meant as guidelines – as with any physical related activity contact your physician before you participate in any endurance sporting event or activity.

We Know...That summer is upon us when the Swim Issue hit’s the stands.

As this issue is prepping for the swim season, then the triathlon sea-son is underway in earnest. The North Shore Triathlon will be a rare opportunity for triathletes to race on a scenic course on the North Shore. The season is full of great race such as Lanikai Tri, Honolulu Triathlon, Tinman, Na Wahine Tri and the new Kawela Tri.

We hope with this swim issue that there might be new swimmers who would like to try out some of the many great swim races we have in Hawaii. The North Shore Swim Series is a perfect build up to the Waikiki Roughwater Swim, and in this issue you will also find applica-tions for The Popoi’a Swim, The North Shore 5k. Swim, the new South Shore Classic and Duke’s Ocean Fest.

Go and try your first open water swim this summer!

Christian Friis

The Swim Issue…The Swim Issue serves as a favorite for the HSM team and readers alike—it heralds the start of summer and the opening of the ocean swim season. This issue we feature multiple ocean race winner Miki David. We wanted to capture Miki in her element, so we conscripted her into an ocean workout of a different sort: a beachside photo shoot. Her feminine charm and athletic prowess were a pleasure to behold, not to mention she was gracious in the endless ‘action’ shots we had her endure with fellow swimmer Steve Allnutt. “Ok, guys, let’s have you swim in that direction again, this time focus on matching your strokes.” “This time angle more left.” “Ok, that was great! Let’s do it again.” Hit repeat. Later, Miki confided she had no idea photo shoots could be so demanding. We’ll consider that a ‘workout’ she’ll always remember!

With two Swim Issues under her belt, Hawaii based photographer Cyndia Lavik was the natural choice for achieving the look we wanted for this 2015 edi-tion—a killer combo of rich color and bold action. On the day of the photo shoot at Koolina, we were blessed with gorgeous Hawaii weather: “It was a perfect sunny day for Miki’s photo shoot,” says Lavik. “Steve was a welcomed surprise too; he was on island for spring break. During the water shots, we worked on getting the timing right both above and below the surface. Our location also played a key role in tying everything together.”

Check out additional session photos and a short video at Lavik’s website zoomhui.com

Cover photo by Cyndia Lavik

STREET ADDRESS CITY STATE ZIP PHONE

Early Bird Entry!$150!!

Postmarked by June 1, ‘15

Aloha Salads Sprint!

$40!Postmarked by

June 5, ‘15

Cholo’s !Waimea Bay!

$40!Postmarked by

June 19, ‘15

Jaco Chun’s to Waimea!

$40!Postmarked by

July 3, ‘15

NSSF Laniakea to Puaena Point!

$40!Postmarked by

July 17, ‘15

Jamba Juice North Shore

Challenge $40!Postmarked by

July 31, ‘15

Day of Race LATE ENTRY!

$60

WAIVER AND RELEASE STATEMENT: I agree to comply with the regulations and event instructions of the 2015 North Shore Swim Series. I know that competing in the ocean may be hazardous, I am aware of and assume all risks with participating in this event, including but not limiting to, contact with other participants, effects of the weather including surf conditions and currents, and sea life. Knowing these facts and in consideration of the North Shore Swim Series accepting my entry, I hereby for myself, my heirs, my executors, administrators, or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the North Shore Triathlon, Waikiki Swim Club, City & County of Honolulu, State of Hawaii, The United States Government, this event’s ofÞcers, directors, members, volunteers, sponsors, 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 attest I am physically Þt and have sufÞciently trained to participate in this event and I consent to receive medical treatment which maybe advisable in the event of illness or injury during the event. I grant permission for organizers for free use of my name, voice or picture in legitimate accounts and promotions of this event whether it be in print, television, media or the Internet. I acknowledge that the organizers of the North Shore Swim Series reserve the right to refuse entry to anyone for any reason.Signature Date

Parent’s signature if entrant is under 18 years of age

I have read and understand the waiver above

ENTRY FEE: $40 per event. Each entry includes competitor’s shirt, refreshments & age group awards. NO REFUNDS. We reserve the right to refuse entry to anyone for any reason. Checks payable to Waikiki Swim Club. Mail to 94-463 Alapine St, Waipahu HI 96797 Attn Linda Moran.!!LATE ENTRIES: $60 per event. Postmarked after entry deadline or on race day. No entries taken after 8:30am on race day. No shirt guarantees for late entries. IMPORTANT: There is no transfer of entries to another person without permission from race committee ofÞcials. Doing so may jeopardize future entry to NSSS for yourself and other individuals involved.!!AWARDS & DIVISIONS: Top 3 Þnishers in the following divisions (Male & Female): Elite, 10&under, 11-12, 13-14, 15-19, standard 5 year age group thereafter (20-24, 25-29, etc). Overall Series Awards for participants who swim all events.!!EQUIPMENT: Goggles, face masks & snorkels are permitted. Wetsuits prohibited. Swim suits for men may be briefs or jammers hip to knee. WomenÕs suits may be one or two piece shoulder to hip. No Þns, hand paddles, or other equipment permitted.!!!!

EMAIL

SAFETY: Caps are mandatory. Swim caps are provided to registered swimmers at their Þrst NSSS swim of the summer. NOTE: Swimmers only receive one complimentary cap during the Series. You may use your own swim cap; bright colors are highly encouraged. THIS IS A SAFETY ISSUE: PLEASE DO YOUR PART!!!INSTRUCTIONS: Course instructions will be given on the beach at 8:45am. Swimmers must be present.!!TIME LIMITS: Swimmers must pass the halfway point in the Chun’s to Waimea, Laniakea to Puaena Point & North Shore Challenge swims by the 1hr 15 min mark. Swimmers not reaching mark will be escorted to shore.!!INFORMATION: (808) 372-8885 & www.northshoreswimseries.com Check us out on Facebook for up to date information!

LAST NAME FIRST NAME SEX AGE DATE OF BIRTH SHIRT SIZE

M F S M L XL

2015 NORTH SHORE SWIM SERIES We CAN’T WAIT for Summer.

NORTH SHORE CHALLENGE !

2.3 MILES PIPELINE TO WAIMEA

sat aug 8

LANI’S TO PUAENA POINT !

1.9 MILES laniakea beach to

puaena point sat july 25

CHUN’S TO WAIMEA !1.6 MILES

Chun’s reef to waimea bay sat july 11

WAIMEA BAY !

1.2 MILES circle the bay

sat june 27

SUMMER SPRINT !1 MILE

sunset to pipeline sat june 13

Oahu

Date Time Event Location Contact

run May 2 7:00 AM Jamba Banana Man Chase - 5K and Keiki Fun Run Ala Moana Beach Park - Magic Island www.jambahawaii.com

Keiki tri May 2 7:00 AM Keiki Koa Kai Sprint Triathlon MCB Hawaii www.mccshawaii.com/races

tri May 3 7:00 AM Koa Kai Sprint Triathlon MCB Hawaii www.mccshawaii.com/races

trail May 9 6:30 AM Run with a View, 9+ Miles Pearl City www.hurthawaii.com

run May 9 7:30 AM Aloha Council Scout Strong 5K. Ala Moana Beach Park 808-595-6366

run May 10 7:00 AM Bill Beauchamp 10K. Pearl City Urban Garden Center www.mprrc.com

bike May 10 tba IT&B Malaekahana 40k. State Time Trial Malaekahana Hawaii State Cycling Association

run May 16 7:00 AM 40th. Annual Pineapple Run, 10K Wahiawa [email protected]

bike May 15 All day HBL Bike to work day Nationwide www.hbl.org

swim May 16 2:00 PM South Shore Classic. 1/2, 1, 2 mile races Waikiki Beach near Kapahulu Groin Southshoreclassic.com

tri May 17 5:45 AM North Shore Olympic Triathlon, Aqua Sphere Mokulela Beach Park www.northshoretriathlon.com

tri May 17 6:00 AM Honolulu Triathlon (Olympic, Sprint, Relay, 10K, 5K) Ala Moana Beach Park www.honolulutriathlon.com

swim May 23 8:00 AM Popoia Swim Kailua Beach Park www.kailuamasters.org

run May 23 7:00 PM Kakaako Nite Run, 5km. Kakaako Waterfront Park www.niterun.com

run May 24 5:30 AM Hibiscus Half Marathon, 15K, 5 miler Kapiolani Park www.tropicaltriplecrown.com

run May 29 7:15 PM Torch Run - Benefitting Special Olympics Ft. DeRussy www.specialolympicshawaii.org

run May 30 8:00 AM 1st. Annual WITH Grace, 5K. Kailua Beach Park 808-381-6915

run May 31 5:30 AM Honolulu Ekiden & Music, Ekiden Relay Kapiolani Park www.hnlekiden.org

trail June 6 7:00 AM Mango Madness, 10+ Miles Tantalus www.hurthawaii.com

run June 6 8:00 AM Gecko Gallop, 5km. Bellows Air Field n/a

swim June 13 9:00 AM Aloha Salads Summer Sprint, 1 mile Sunset to Pipeline www.northshoreswimseries.com

run June 14 6:30 AM Mango Days 5K Ala Moana Beach Park www.tropicaltriplecrown.com

bike June 14 tba IT&B Pineapple Hill State Road Race Pineapple Hill Hawaii State Cycling Association

run June 20 7:00 AM Surf & Turf 5K MCB Hawaii www.mccshawaii.com/races

run June 20 8:00 AM Mongoose Scamper, 5km./10km. Hickam Beach 808-561-0861

run June 21 7:00 AM Aloha State Games 10K. Kapiolani Park www.mprrc.com

swim June 27 9:00 AM Cholo's Waimea Bay, 1.2 miles Waimea Bay www.northshoreswimseries.com

adventure June 27 9:00 AM The Siege Race Gunstock Ranch, Laie HI www.thesiegerace.com

tri July 4 tba XTERRA Freedom Fest Kualoa Ranch www.xterrafreedomfest.com

run July 4 7:00 AM Freedom Run Kailua High School [email protected]

bike July 11 7:00 AM Zachary Manago's Ride in Paradise Wahiawa hbl.org

swim July 11 9:00 AM JACO Chun's to Waimea, 1.6 miles Waimea Bay www.northshoreswimseries.com

run July 12 6:30 AM Coconut Chase 8K Neal S. Blaisdell Park, Pearl City www.tropicaltriplecrown.com

run July 12 7:00 AM Kailua Beach Run, 4 miles Lanikai Boat Ramp www.mprrc.com

bike July 12 7:00 AM Zach's Criterium Kakaako hbl.org

run July 19 7:00 AM Lanikai 8K. Lanikai Boat Ramp www.mprrc.com

run July 22 1:00 PM Aloha Cross Country Camp Camp Erdman, Waialua www.alohacrosscountrycamp.com

swim July 25 9:00 AM NSSF Lani's to Puaena Point, 1.9 miles Laniakea Beach www.northshoreswimseries.com

tri July 26 5:45 AM TINMAN Triathlon Kapiolani Park www.tinmanhawaii.com

run August 8 6:00 AM Lea Lea Charity & Cleanup Run, 5km. Ala Moana Beach Park 808-923-7005

run August 8 7:00 AM Maunawili Out & Back - 22 Mile & Relay Nuuanu-Pali Lookout www.hurthawaii.blogs.com

swim August 8 9:00 AM JAMBA JUICE North Shore Challenge, 2.3 miles Pipeline to Waimea www.northshoreswimseries.com

run August 9 6:00 AM BOCA Hawaii Tamanaha 15K. Kapiolani Park www.808racehawaii.com

tri August 15 tba Kawela Endruance Triathlon Kailua Beach Park www.bocahawaii.com

run August 15 7:30 PM Glowbash 5K. Scavenger Hunt Kakaako Waterfront Park 623-688-2013

obstacle August 15-16 6:00 AM Spartan Race Hawaii Kualoa Ranch www.spartanrace.com

ocean August 22-30 tba Duke's Ocean Fest Waikiki www.dukesoceanfest.com

run August 22 7:30 AM Family Promise of Hawaii 5k. Kailua Intermediate School 808-261-7478

run August 29 5:30 AM Tantalus Triple Trek, 50K. Tantalus Nature Center www.hurthawaii.blogs.com

run August 30 6:15 AM Ka Iwi Coast Run & Walk Sandy Beach Park (Awawamalu) www.kaiwicoastrun.org

swim September 5 8:30 AM Waikiki Roughwater Swim, 2.35 miles (SATURDAY) Waikiki www.waikikiroughwaterswim.com

run September 6 6:00 AM RUNNERS HI 20K. Barbers Point www.808racehawaii.com

swim September 12 tba Aqua Sphere North Shore 5K. Swim / Relay Sunset Beach www.northshore5kswim.com

tri September 13 tba Na Wahine Festival, various distances Kapiolani Park www.nawahinefestival.com

run September 13 7:00 AM Old Pali Road, 4.4 miles Old Pali Road www.mprrc.com

bike September 27 6:30 AM Honolulu Century Ride, 20, 25, 50, 75, 100-mi Kapiolani Park hbl.org/hcr

run October 4 5:30 AM Hokulani Bake Shop 25K. Kailua Beach Park www.808racehawaii.com

run October 17 6:00 AM Peacock Ultramarathons Dillingham Airfield, Waialua PeacockUltra.com

run October 17 7:00 AM XTERRA Gunstock Trails Half Marathon/5k Gunstock Ranch, Laie HI [email protected]

run October 25 5:00 AM HMSA 30K. Kapiolani Park www.808racehawaii.com

run October 31 7:00 AM Creepy Crawl Fun Run/Walk Ala Moana Beach Park [email protected]

bike November 1 6:00 AM Tour de Cure Hawaii Kapiolani Community College www.diabetes.org/tourdecurehawaii

run November 8 7:00 AM Kailua High Surfriders, 5k./10k. Kailua High School www.friendsofkailuahigh.com

swim November 8 10:00 AM Huaka'i Makai (swim ~1 mile) OC1, 6-man and SUP ~5 miles Kailua Beach Park 808-2775611

run November 15 5:30 AM Mizuno Val Nolasco 1/2 Marathon Kapiolani Park www.808racehawaii.com

run December 6 9:00 AM XTERRA Trail Running World Championship 21k/10k/5k, + Walk Kualoa Ranch www.xterrakualoa.com

run December 19 7:00 AM Holiday Hustle, 5K. Kailua Beach Park www.tropicaltriplecrown.com

Maui Events

run May 2 8:00 AM Na Holo Wahine 5K Keopuolani Park www.virr.com

run June 5, 12, 19 5:00 PM All Comers Track Meets War Memorial Stadium www.runnersparadiseinc.com

run June 6 6:00 AM Kahakuloa Half Marathon and Relay Fleming Beach www.runnersparadiseinc.com

run June 20 7:00 AM Will´s Run for Hope, 5K. Kanaha Beach Park www.thewillsmithfoundation.org

run June 27 6:30 AM Cycle to the Sun, 36 miles uphill Paia www.cycletothesun.com

run July 4 7:30 AM PoliPoli Trail Romp, 10 miles Rice Park www.virr.com

obstacle July 11 7:00 AM Ikaika Nui Extreme 5K. Challenge Mendes Ranch www.runnersparadiseinc.com

run July 18 7:30 AM Iao Valley 10K. Run Wailuku www.virr.com

tri August 22 8:00 AM XTERRA Adventure Events Fleming Beach www.runnersparadiseinc.com

run September 12 5:30 AM Hana Relays, 52 miles Kahului Airport www.virr.com

run September 19-20 5:00 AM Maui Marathon, Half Marathon, 10k./5k. Kaahumanu Center www.mauimarathonhawaii.com

Run October 31 9:00 AM XTERRA Kapalua 5k/10k Trail Runs Ritz-Carlton, Kapalua [email protected]

tri November 1 9:00 AM XTERRA World Championship, 1.5k/30k/10k Kapalua, Maui [email protected]

swim May 2 8:00 AM Cinco De Mayo Splash, 1 mile Waikoloa Beach www.bikeworkskona.com

biathlon May 10 8:00 AM Polar Bears Biathlon Kailua-Kona Pier 808-938-2296

bike May 20 5:00 PM Ride of Silence, Memorial ride Na Kamalei Playground www.hawaiicyclingclub.com

tri May 23 8:00 AM Tri Hawaii Triathlon Series Waikoloa Beach www.trihawaii.weebly.com

run May 24 7:30 AM Scholarship 5K. Reeds Bay Park www.bigislandroadrunners.org

tri May 30 6:50 AM HONU IRONMAN 70.3 Hawaii Hapuna Beach www.ironman.com

run June 20 8:00 AM Aloha Keiki Run Kona Commons Shopping Center www.konamarathon.com

run June 28 5:30 AM Kona Marathon, Half Marathon, Quarter Marathon & 5K Waikoloa Beach Resort www.konamarathon.com

tri July 12 7:00 AM Hilo Triathlon Kealoha Beach Park www.hilotriathlon.org

run August 22 7:00 AM Volcano Rain Forest Runs - Half Marathon, 10K & 5K Volcano Village www.volcanorainforestruns.com

run October 24 5:00 PM Race the Reaper, 5K. Kailua-Kona www.waveridertriclub.org

run December 20 7:30 AM Jingle Bell Beach Run 5k & 1-Mile Runs Coconut Grove Marketplace www.kona5k.com

bike May 24 8:00 AM Pedal to the Meadow Kekaha www.pedaltothemeadow.com

run/bike July 25 5:00 AM TriLanai 3Hills 50 mi.Ultra Marathon, Bike or Run Relay Hulopoe Beach Park www.trilanai.com

Big Island Events

Kauai and Lanai Events

The Waikiki Roughwater Swim Committee presents

the 46th Annual Waikiki Roughwater Swim

San Souci Beach to Duke Kahanamoku Beach 2.348 Mile Open Ocean Swimming Challenge

Saturday, September 5, 2015 starting at 8:30 a.m.

Free open water swim clinics—July 19 and August 16 www.waikikiroughwaterswim.com

Oahu

Date Time Event Location Contact

run May 2 7:00 AM Jamba Banana Man Chase - 5K and Keiki Fun Run Ala Moana Beach Park - Magic Island www.jambahawaii.com

Keiki tri May 2 7:00 AM Keiki Koa Kai Sprint Triathlon MCB Hawaii www.mccshawaii.com/races

tri May 3 7:00 AM Koa Kai Sprint Triathlon MCB Hawaii www.mccshawaii.com/races

trail May 9 6:30 AM Run with a View, 9+ Miles Pearl City www.hurthawaii.com

run May 9 7:30 AM Aloha Council Scout Strong 5K. Ala Moana Beach Park 808-595-6366

run May 10 7:00 AM Bill Beauchamp 10K. Pearl City Urban Garden Center www.mprrc.com

bike May 10 tba IT&B Malaekahana 40k. State Time Trial Malaekahana Hawaii State Cycling Association

run May 16 7:00 AM 40th. Annual Pineapple Run, 10K Wahiawa [email protected]

bike May 15 All day HBL Bike to work day Nationwide www.hbl.org

swim May 16 2:00 PM South Shore Classic. 1/2, 1, 2 mile races Waikiki Beach near Kapahulu Groin Southshoreclassic.com

tri May 17 5:45 AM North Shore Olympic Triathlon, Aqua Sphere Mokulela Beach Park www.northshoretriathlon.com

tri May 17 6:00 AM Honolulu Triathlon (Olympic, Sprint, Relay, 10K, 5K) Ala Moana Beach Park www.honolulutriathlon.com

swim May 23 8:00 AM Popoia Swim Kailua Beach Park www.kailuamasters.org

run May 23 7:00 PM Kakaako Nite Run, 5km. Kakaako Waterfront Park www.niterun.com

run May 24 5:30 AM Hibiscus Half Marathon, 15K, 5 miler Kapiolani Park www.tropicaltriplecrown.com

run May 29 7:15 PM Torch Run - Benefitting Special Olympics Ft. DeRussy www.specialolympicshawaii.org

run May 30 8:00 AM 1st. Annual WITH Grace, 5K. Kailua Beach Park 808-381-6915

run May 31 5:30 AM Honolulu Ekiden & Music, Ekiden Relay Kapiolani Park www.hnlekiden.org

trail June 6 7:00 AM Mango Madness, 10+ Miles Tantalus www.hurthawaii.com

run June 6 8:00 AM Gecko Gallop, 5km. Bellows Air Field n/a

swim June 13 9:00 AM Aloha Salads Summer Sprint, 1 mile Sunset to Pipeline www.northshoreswimseries.com

run June 14 6:30 AM Mango Days 5K Ala Moana Beach Park www.tropicaltriplecrown.com

bike June 14 tba IT&B Pineapple Hill State Road Race Pineapple Hill Hawaii State Cycling Association

run June 20 7:00 AM Surf & Turf 5K MCB Hawaii www.mccshawaii.com/races

run June 20 8:00 AM Mongoose Scamper, 5km./10km. Hickam Beach 808-561-0861

run June 21 7:00 AM Aloha State Games 10K. Kapiolani Park www.mprrc.com

swim June 27 9:00 AM Cholo's Waimea Bay, 1.2 miles Waimea Bay www.northshoreswimseries.com

adventure June 27 9:00 AM The Siege Race Gunstock Ranch, Laie HI www.thesiegerace.com

tri July 4 tba XTERRA Freedom Fest Kualoa Ranch www.xterrafreedomfest.com

run July 4 7:00 AM Freedom Run Kailua High School [email protected]

bike July 11 7:00 AM Zachary Manago's Ride in Paradise Wahiawa hbl.org

swim July 11 9:00 AM JACO Chun's to Waimea, 1.6 miles Waimea Bay www.northshoreswimseries.com

run July 12 6:30 AM Coconut Chase 8K Neal S. Blaisdell Park, Pearl City www.tropicaltriplecrown.com

run July 12 7:00 AM Kailua Beach Run, 4 miles Lanikai Boat Ramp www.mprrc.com

bike July 12 7:00 AM Zach's Criterium Kakaako hbl.org

run July 19 7:00 AM Lanikai 8K. Lanikai Boat Ramp www.mprrc.com

run July 22 1:00 PM Aloha Cross Country Camp Camp Erdman, Waialua www.alohacrosscountrycamp.com

swim July 25 9:00 AM NSSF Lani's to Puaena Point, 1.9 miles Laniakea Beach www.northshoreswimseries.com

tri July 26 5:45 AM TINMAN Triathlon Kapiolani Park www.tinmanhawaii.com

run August 8 6:00 AM Lea Lea Charity & Cleanup Run, 5km. Ala Moana Beach Park 808-923-7005

run August 8 7:00 AM Maunawili Out & Back - 22 Mile & Relay Nuuanu-Pali Lookout www.hurthawaii.blogs.com

swim August 8 9:00 AM JAMBA JUICE North Shore Challenge, 2.3 miles Pipeline to Waimea www.northshoreswimseries.com

run August 9 6:00 AM BOCA Hawaii Tamanaha 15K. Kapiolani Park www.808racehawaii.com

tri August 15 tba Kawela Endruance Triathlon Kailua Beach Park www.bocahawaii.com

run August 15 7:30 PM Glowbash 5K. Scavenger Hunt Kakaako Waterfront Park 623-688-2013

obstacle August 15-16 6:00 AM Spartan Race Hawaii Kualoa Ranch www.spartanrace.com

ocean August 22-30 tba Duke's Ocean Fest Waikiki www.dukesoceanfest.com

run August 22 7:30 AM Family Promise of Hawaii 5k. Kailua Intermediate School 808-261-7478

run August 29 5:30 AM Tantalus Triple Trek, 50K. Tantalus Nature Center www.hurthawaii.blogs.com

run August 30 6:15 AM Ka Iwi Coast Run & Walk Sandy Beach Park (Awawamalu) www.kaiwicoastrun.org

swim September 5 8:30 AM Waikiki Roughwater Swim, 2.35 miles (SATURDAY) Waikiki www.waikikiroughwaterswim.com

run September 6 6:00 AM RUNNERS HI 20K. Barbers Point www.808racehawaii.com

swim September 12 tba Aqua Sphere North Shore 5K. Swim / Relay Sunset Beach www.northshore5kswim.com

tri September 13 tba Na Wahine Festival, various distances Kapiolani Park www.nawahinefestival.com

run September 13 7:00 AM Old Pali Road, 4.4 miles Old Pali Road www.mprrc.com

bike September 27 6:30 AM Honolulu Century Ride, 20, 25, 50, 75, 100-mi Kapiolani Park hbl.org/hcr

run October 4 5:30 AM Hokulani Bake Shop 25K. Kailua Beach Park www.808racehawaii.com

run October 17 6:00 AM Peacock Ultramarathons Dillingham Airfield, Waialua PeacockUltra.com

run October 17 7:00 AM XTERRA Gunstock Trails Half Marathon/5k Gunstock Ranch, Laie HI [email protected]

run October 25 5:00 AM HMSA 30K. Kapiolani Park www.808racehawaii.com

run October 31 7:00 AM Creepy Crawl Fun Run/Walk Ala Moana Beach Park [email protected]

bike November 1 6:00 AM Tour de Cure Hawaii Kapiolani Community College www.diabetes.org/tourdecurehawaii

run November 8 7:00 AM Kailua High Surfriders, 5k./10k. Kailua High School www.friendsofkailuahigh.com

swim November 8 10:00 AM Huaka'i Makai (swim ~1 mile) OC1, 6-man and SUP ~5 miles Kailua Beach Park 808-2775611

run November 15 5:30 AM Mizuno Val Nolasco 1/2 Marathon Kapiolani Park www.808racehawaii.com

run December 6 9:00 AM XTERRA Trail Running World Championship 21k/10k/5k, + Walk Kualoa Ranch www.xterrakualoa.com

run December 19 7:00 AM Holiday Hustle, 5K. Kailua Beach Park www.tropicaltriplecrown.com

Maui Events

run May 2 8:00 AM Na Holo Wahine 5K Keopuolani Park www.virr.com

run June 5, 12, 19 5:00 PM All Comers Track Meets War Memorial Stadium www.runnersparadiseinc.com

run June 6 6:00 AM Kahakuloa Half Marathon and Relay Fleming Beach www.runnersparadiseinc.com

run June 20 7:00 AM Will´s Run for Hope, 5K. Kanaha Beach Park www.thewillsmithfoundation.org

run June 27 6:30 AM Cycle to the Sun, 36 miles uphill Paia www.cycletothesun.com

run July 4 7:30 AM PoliPoli Trail Romp, 10 miles Rice Park www.virr.com

obstacle July 11 7:00 AM Ikaika Nui Extreme 5K. Challenge Mendes Ranch www.runnersparadiseinc.com

run July 18 7:30 AM Iao Valley 10K. Run Wailuku www.virr.com

tri August 22 8:00 AM XTERRA Adventure Events Fleming Beach www.runnersparadiseinc.com

run September 12 5:30 AM Hana Relays, 52 miles Kahului Airport www.virr.com

run September 19-20 5:00 AM Maui Marathon, Half Marathon, 10k./5k. Kaahumanu Center www.mauimarathonhawaii.com

Run October 31 9:00 AM XTERRA Kapalua 5k/10k Trail Runs Ritz-Carlton, Kapalua [email protected]

tri November 1 9:00 AM XTERRA World Championship, 1.5k/30k/10k Kapalua, Maui [email protected]

swim May 2 8:00 AM Cinco De Mayo Splash, 1 mile Waikoloa Beach www.bikeworkskona.com

biathlon May 10 8:00 AM Polar Bears Biathlon Kailua-Kona Pier 808-938-2296

bike May 20 5:00 PM Ride of Silence, Memorial ride Na Kamalei Playground www.hawaiicyclingclub.com

tri May 23 8:00 AM Tri Hawaii Triathlon Series Waikoloa Beach www.trihawaii.weebly.com

run May 24 7:30 AM Scholarship 5K. Reeds Bay Park www.bigislandroadrunners.org

tri May 30 6:50 AM HONU IRONMAN 70.3 Hawaii Hapuna Beach www.ironman.com

run June 20 8:00 AM Aloha Keiki Run Kona Commons Shopping Center www.konamarathon.com

run June 28 5:30 AM Kona Marathon, Half Marathon, Quarter Marathon & 5K Waikoloa Beach Resort www.konamarathon.com

tri July 12 7:00 AM Hilo Triathlon Kealoha Beach Park www.hilotriathlon.org

run August 22 7:00 AM Volcano Rain Forest Runs - Half Marathon, 10K & 5K Volcano Village www.volcanorainforestruns.com

run October 24 5:00 PM Race the Reaper, 5K. Kailua-Kona www.waveridertriclub.org

run December 20 7:30 AM Jingle Bell Beach Run 5k & 1-Mile Runs Coconut Grove Marketplace www.kona5k.com



Big Island Events




run July 26 7:00 AM Koloa Plantation Family Days Fun Run Poipu Beach Park www.koloaplantationdays.com

bike Aug. 1-2 tba Paradise Ride Kauai Lihue www.paradiseridekauai.com

swim September 5 8:00 AM Lanai Channel Crossing, 9 mile swim Lanai to Maui www.mauichannelswim.com

run September 6 6:00 AM Kauai Marathon Poipu Beach Park www.thekauaimarathon.com

run November 14 7:00 AM Old Koloa Sugar Mill, 5k./10k./half marathon Anne Knudsen Park www.oldkoloasugarmillrun.org


Your event not listed? Email us at

[email protected]

COURSE: 5K swim from Sunset Beach to Waimea Bay.2 person relay teams with tag at Ehukai Beach Park on thebeach!

DIVISIONS & AWARDS: Individual, Elite, Relay & allstandard 5 year age groups.FIN DIVISION 5K only: Men & WomenRELAY TEAMS: Men, Women & Mixed - 40 & U, 41-80, 81-110, 111 & over combined ages.

ENTRY FEE/DEADLINE: Individual $55 / Teams $70includes T-Shirt & swim cap. Add $10 for late entries.Entries must be postmarked by September 1, 2015. Noguarantee of T-Shirt for entries postmarked afterSeptember 1, 2015.

Make checks payable to North Shore Triathlon.Mail to: 94-463 Alapine St, Waipahu, Hawaii 96797-4515Attn: Linda Moran

EQUIPMENT: Swim caps are mandatory and will beprovided if needed. No personal escorts, Lifeguards willbe on patrol. FINA Open Water Swim Suit will rules will befollowed. Goggles, face masks & snorkels are OK.No fins (except in fin division), hand paddles, or otherequipment permitted.

CHECK IN, LATE ENTRIES & RACE MARKING: Race dayfrom 6:30am to 7:30 at Waimea Bay!Shuttle bus provided to Sunset Beach from Waimea Bay

INFORMATION: 808-372-8885REGISTER ON ACTIVE.COMnorthshortriathlon@gmail.comwww.northshore5kswim.comEntries are non refundable, we reserve the right to refuseservice to anyone for any reason. No transfer of entrieswithout approval of race officials.

September 12, 2015 · 8:00am Sunset Beach to Waimea Bay2 Person Relay option with tag at Ehukai Beach!

WAIVER AND RELEASE STATEMENT: I agree to comply with the regulations and event instructions of the 2015 North Shore 5K Swim & Relay hosted by Aqua Sphere. Iknow that competing in the ocean may be hazardous, I am aware of and assume all risks with participating in this event, including but not limiting to, contact with otherparticipants, effects of the weather including surf conditions and currents, and sea life. Knowing these facts and in consideration of the North Shore Swim 5K Swim & Relayaccepting my entry, I hereby for myself, my heirs, my executors, administrators, or anyone else who might claim on my behalf, covenant not to sue, and waive, release, anddischarge the North Shore Triathlon, Waikiki Swim Club, City & County of Honolulu, State of Hawaii, The United States Government, Aqua Sphere, Aqua Lung, US Divers thisevent’s officers, directors, members, volunteers, sponsors, agents, successors, assigns or anyone acting on their behalf from any and all claims of liability for death, personalinjury, or property damage of any kind or nature whatsoever arising out of or in the course of my participation in this event. I attest I am physically fit and have sufficientlytrained to participate in this event and I consent to receive medical treatment which maybe advisable in the event of illness or injury during the event. I grant permission fororganizers for free use of my name, voice or picture in legitimate accounts and promotions of this event whether it be in print, television, media or the Internet. I acknowledgethat the organizers of the North Shore 5K Swim & Relay reserve the right to refuse entry to anyone for any reason.

& Relay!

Your group not listed? Email us at [email protected]

MAR IAN EU EHARA .CO M

H a wa i i S po r t Ra ce Ca l e nda r b rou g h t to you by

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

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 [email protected]

swim The Oahu Club Masters Swimming Group Swimming and Overall Fitness www.theoahuclub.com

tri Seymour Training Triathlon Training [email protected]

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 Dr. Nate's Champion Running Running www.championrunning.blogspot.com

Weekly HappeningsBiking 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

Wed. 4:30 PM IT&B Weekly Ride IT&B, 569 Kapahulu Ave. www.itbhawaii.com

Thursday 8:30 AM Thursday Morning Breakfast Ride to Kailua Kahala Community Center 988-4633, www.hbl.org

Sat. 7:30 AM Team Pacific Velo Ride (all are welcome) IT&B, 569 Kapahulu Ave. 732-7227

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.-Fri. 3:30 PM Girls on The Run Various locations www.girlsontherunhawaii.org

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. 5:30 PM Running Room Weekly Run 816 Kapahulu Ave. www.hawaiirunningroom.com

Wed. 6:00 PM Lanikai Juice Wednesday Runs Waikiki Shopping Plaza www.lanikaijuice.com

Thurs. 5:30 PM Dr. Nate's Champion Running Ala Moana Park (Diamond Head side of tennis courts) www.championrunning.blogspot.com

Sat. 8:30 AM Honolulu Front Runners Kapiolani Park www.honolulufrontrunners.org

Sun. 6:00 AM Running Room Weekly Run 816 Kapahulu Ave. www.hawaiirunningroom.com

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 [email protected] 808-2819132

Wed. 5:30 PM Kihei Community Center [email protected] [email protected]

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

Registration Fees: Early bird registration $35 until May 14. Register On-line at www.active.com and search for Popoia. Early bird registration includes giveaway and refreshments. After May 14, 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. The half-mile course is parallel to Kailua Beach along the buoys.

Awards: 1.5 Mile Swim: top 3 male and female finishers. Half-Mile Swim: Overall male and female winners.

Equipment: Goggles, face masks and snorkels are permitted. Swimmers with fins are invited to participate but will not be eligible for awards.

TO REGISTER BY MAIL send in this form with payment. Must be postmarked by May 14, 2015.

Name: ___________________________________________________ Age on Race Day: ______ Sex: ______

Address: __________________________________________________________________________________

Telephone: ___________________________________ Email: _______________________________________

Emergency Contact: __________________________________________________ Telephone: _____________

Race: 1.5 Mile Around Popoi’a Half-Mile Buoy Swim

Make Checks Out To: Kailua Masters Swim Club, $35 before May 14. 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 con-ditions 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 competi-tion in the Popoi’a Swim. I have read the particulars on this race application and understand that this race is a physically demand-ing 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.

Popoi’a Swim Race

Saturday May 23, 8 am

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

Running RoomHawaii

Paliuli Street

Winam Avenue

Kapa

hulu

Ave

nue

Overview:The Good to Great process for getting better at what you love to do involves hav-ing clarity in what you want to achieve, awareness of what aspects of your perfor-mance need to be improved, and the devotion to increase your level of participation.

As an individual, with these prerequisites you are ready to move forward. As a team, the mystical same-page agreement must be reached and maintained.Good to Great

BASEThe base of your efforts to move from good to great is the foundation of your strength — your ability to work hard and get the job done. In this case, they are the principles and energy that allow you to be grateful, confident and able to do battle. Reflection: It’s like being on a team and knowing who you can count on — the person you trust completely, the one who has never let you down. When an entire team/group gets to this level of trust, magic happens. The environment is set for excellence to occur … and it usually does.

Be Grateful: Stay PresentGratitude –The highest and most powerful emotion. It is the emotion that sends a signal to your brain to release the special energy that allows you to settle down and perform in present moment awareness … no matter what. Confident Confident: Stay in Process Confidence –The choice to believe in your ability to follow and execute your plan.Be Team: Battle Be Team: BattleGive Your Best EffortBattle – The ability to give your best effort throughout an entire rally/game/assignment and not get down, discour-aged or fatigued. In fact, the energy you expend comes back to you and you continue to work hard, focus and have fun.

Good to Great, Part Twoby Brad Yates

HiLevel Toolbox

Brad YatesHiLevel Coaching Service

Phone: 808.737.1272Email: [email protected]

Copyright ©2014 Brad Yates

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EXPERIENCE THE BONDI 4 AND OTHER HOKA ONE ONE INVITATIONS TO GO AT THESE RETAILERS.

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Good to Great

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Stay Present

Be ConfidentStay in Process

Be Team: BattleGive Best Effort

Good to Great

BASEBe Grateful

Stay Present

Be ConfidentStay in Process

Be Team: BattleGive Best Effort

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THIS IS NOT A SHOE. THIS IS AN INVITATION. TO GO LONG. TO GO FOR THE MILE REPEATS. TO GO FOR THE RECOVERY DAYS. TO GO STRIDE IT OUT. TO GO IT ALONE. TO GO WITH THE FRIENDS WHO DEMAND AS MUCH OUT OF EACH MILE AS YOU DO. TO GO BECAUSE THERE ISN’T ANYBODY WHO CAN TAKE IT AWAY FROM YOU WHEN YOU’RE DONE. TO GO BECAUSE YOU CAN. DESIGNED LIGHT, STABLE AND WITH SUPERIOR CUSHIONING, THE BONDI 4 INVITES YOU TO GO FURTHER THAN YOU DID YESTERDAY. TO GET FASTER FOR TOMORROW. LET’S GO.

Project1_Layout 1 2/26/15 12:37 PM Page 1

Every day we do things on “cruise control”. Simple tasks we do daily like brushing our teeth, tying our shoes, or making that first cup of coffee in the morning become so automatic. Our exercises should not be one of those things. We exercise for self-improvement, to look better, be healthier, build strength, for a mental release, or to combat a few pounds gained over the holidays. There are always new exercises or stretches to learn, and we should always make sure we do them correctly. If done incorrectly, you will be making a visit to your local physical therapist. Whether it is a stretch or a strengthening exercise, there are three essential things we should know about each part of our exercise program. These three things may help you achieve your desired goals and avoid injuring yourself by doing something you shouldn’t be. The first thing we should know is “what to feel”. If it is a stretch, we should probably feel a stretch, a pull or a tug. We probably should not be feeling numbness, tingling, pinching or sharp discomfort. A strengthening exercise, on the other hand, may produce a pulling, tightening, burning, a little bit of an ache or a sense of fatigue. This is typically felt along the muscles and not deep in the joint. Unless prescribed by your therapist or another health care professional, you should probably not feel sharp pain when doing a stretch or strengthening exercise. The next thing to know is “where to feel it”. ……For example, when stretching your hamstring (back of your thigh) , you should feel the bulk of the stretch in the ham-string muscle belly. Now I know this may seem like common sense since this is in the name of the stretch, but not all stretches have clever names like this. Many times I will see people trying to stretch their hamstring and report stretch-ing in their calves or tingling in their foot. There are no muscles that go all the way from our hip to our foot, but our nerves do. Two things our nerves are not so fond of are being

3 essential things you should know about your exercisesby Marco Adame, Jr. PT, DPT, OCS, ATC at Jaco Rehab

either stretched or compressed. For example, when doing a chest stretch, you should feel a stretch in your chest. Now I know that seems like that should be common sense, but many times I have patients who try to stretch their chest and feel stretching, numbness and tingling all the way in their hand. Now while this may be stretching a chest muscle, it may also be aggravating a nerve. Again, there are no muscles that go all the way from our chest to our hand, so if you are feeling numbness in your hand, you are likely aggravating a nerve.

The last thing you should know is “how to change your ex-ercises to feel the correct sensation in the correct spot”. If you are not sure, ask. It may be as simple as moving your arm or thigh in a different position. It may be a little more complicated such as activating your glutes before you bridge or engaging your abs so your back doesn’t compensate. Either way, these important tidbits of knowledge are areas where your physical therapist or trainer may be of the most assistance. Keep up the hard work and make sure you are aware of these 3 things the next time you do a new exercise.

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.

Honolulu: Queen’s Physicians Offi ce Building III, Suite 300 West O‘ahu: Physicians Offi ce Building West O‘ahu, Suite 101

Now seeing adult and pediatric patients in Honolulu and West O‘ahu. Call 691-4449 to schedule an appointment.

(808) 691-4449www.queens.org

SPORTSMEDICINE

The Queen’s Medical Center is a 501(c)(3) nonprofi t corporation.

“Should Kids Do CrossFit Training?”

CrossFit, as it is formally advertised, is a strength and conditioning program that strives for an elite level of fitness.1 It was traditionally used

to train members of the Armed Forces as well as the police, martial artists, and professional athletes. CrossFit incorpo-rates the sports of gymnastics and Olympic weightlifting into its cross-training program. CrossFit has become extremely popular with exercisers at all levels, as it can be individualized and scaled down to fit the needs of the participant depending on their physical condi-tion, skill level, and capacity. Using a broad variety of high-in-tensity exercises, the goal is to challenge the athlete with a consecutive string of short sets of difficult tasks, which would otherwise be unsustainable for longer periods of time. Each day, there is a workout of the day (WOD), which instructs the athlete on the activities and repetitions assigned for that day’s drills. CrossFit uses a variety of equipment, mostly weight-lifting tools, as well as the athlete’s body weight to improve strength, endurance, and overall fitness. Since 2004, CrossFit Kids gyms have emerged across the U.S., not as a scaled down version of adult CrossFit, but “geared towards specific developmental needs” of children. Strength training is not discouraged in children. In fact, proper strength training programs emphasizing safe technique with lighter weights and higher repetitions have been found to improve pediatric strength by 30-50 percent over an 8-12 week time period if performed twice weekly.2 However, the American Academy of Pediatrics Com-mittee on Sports and Fitness recommends that pre-ad-olescents and adolescents avoid powerlifting, body building, and maximal lifts until they reach skeletal and physical maturity.3 Children may lack the neuromuscular control, coordination, and strength to properly perform certain weightlifting tasks. Pow-erlifting also places abrupt stress on young growing bodies. These factors may lead to overuse injuries, such as back pain, muscle

Sports Medicine MattersBy Rachel Coel, MD, PhD, FAAP, CAQSM Queen’s Center for Sports Medicine

strains, or joint sprains. I do recommend strength training for youth, if it is supervised and focused on safely learning and mastering proper tech-nique. This is best accomplished with light weights at high repetitions, such as 8-14 repetitions per set, with an athlete being able to comfortably perform 2-3 sets. For example, a young athlete might do 3 sets of 10 repetitions. The goal is not on achieving muscle bulk, but instead on fitness, strength, endurance, control, and safe technique.I would suggest that these criteria be applied to children wishing to try CrossFit Kids. I support children participating in CrossFit if they are closely monitored during the drills and guided to appropriately modify the exercises based on their age, fitness, and skill level. Most young children do not have the strength or technique to perform Olympic powerlifts or kettle bell exercises. Substitutions should be made so that children are able to properly perform the exercises, as well as to do them with lighter weights and higher repetitions than may be assigned in the WOD. Most importantly, exercise in children should be motivating, fun, and skill building. If they do not enjoy CrossFit, children should be directed towards activities they do enjoy. They can get the same benefits from less structured physical activities, such as playing at the park, riding their bicycle or scooter

(with a helmet of course!), or joining a sports team of their choosing.

1Website: www.crossfit.com2KS Dahab & KM McCam-bridge. Strength Training in Children and Adolescents: Raising the Bar for Young Athletes? Sports Health. 2009; 1(3): 223–226. 3Council on Sports Medi-cine and Fitness. Strength Training by Children and Ad-olescents. Pediatrics. 2008; 121(4): 835 -840.

Rachel A. Coel, MD, PhD, is the medical director and a staff physician for Queen’s Center for Sports Medicine, which provides comprehen-sive care for the treatment and prevention of injuries in athletes and active people of all ages. For more infor-mation or to schedule an appointment, call 691-4449. You can email Dr. Coel at [email protected]

The modern Ekiden is a popular long distance relay race held allover Japan. The Honolulu Ekiden is Hawaii’s only real and scenic26.2-mile (42.195 km) relay race course that stretches fromKapiolani Park to Sandy beach and back!

Act now for early entry discounts! The first 50 6-memberteams will receive free microfiber “In Training” shirts!

KawaikuiBeachPark

Portlock

HanaumaBay

HanaumaBay

Kaiwi Coast

Kaiwi Coast

SandyBeachPark

SandyBeachPark

Niu Valley

Kuliouou

Aina Haina

East Hind Drive

Kahala Ave.

Diamond HeadLighthouse

KapiolaniCommunity

College

WaialaeCountry Club

KahalaMall

Black Point

Keauaolu Ave.Kilauea Ave.

Hunakai St.18

thAv

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ve.

Kapa

hulu

Ave

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Kapiolani Blvd.

Kalakaua Ave.

Kuhio Ave.

Ala Wai

Paki

St.

Monsarrat Ave.

Kuliouou Road Hawaii

Kai

Drive

Keahole Street

Puuikena Drive

WailupeBeachPark

Kahala

DiamondHead

DiamondHead

Kaimuki

WaikikiBeach

WaikikiAquarium

Waikiki

HonoluluZoo

Paki

St.

Paki

St.Kapiolani

ParkKapiolani

ParkKapiolani

Park

WaialaeKalanianaole Hwy.

Kalanianaole Hwy.

Kahala Ave.

1st Leg

2nd Leg3rd Leg

4th Leg5th Leg

Kapa

hulu

Ave

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Monsarrat Ave.

6th Leg 7

Station 4

Station 3

Station 2

KapiolaniPark

Sandy BeachPark

Maunalua BayBeach Park

Kaimuki MiddleSchool

Kawaikui

Startand

FinishRun from Diamond Head to

Sandy Beach and back.

There’s something for everyone! Bring the whole familyfor a day in the park filled with music, food and festivities.9am-Noon:Enjoy a free concert for everyone at the Kapiolani Park Bandstand!An Ohana Broadcasting Company production featuring BrotherNoland, Kapena Delima, and Henry Kapono and much more!

Niu ValleyEast Hind Drive

Kuliouou Road Hawaii

Kai

Drive

Keahole Street

Puuikena Drive

5th Leg

Enjoy a free concert for everyone at the Kapiolani Park Bandstand!

Kuliouou

Enjoy a free concert for everyone at the Kapiolani Park Bandstand!

MAY 31, 2015www.hnlekiden.orgwww.hnlekiden.org

Sunday Afternoon:Join us for the �rst ever Greenroom Festival 2015at the Waikiki Shell featuring music and art!at the Waikiki Shell featuring music and art!

Section 1: Team information

Relay Team Name:_____________________________________________________________ Total Team Members: 2 3 4 5 6

Relay Team Member: I am the Team Captain. I am a team member.

Relay Team Division: All Male All Female Co-ed (at least 1 male or female) Sum of ages = 200+ Kama‘aina Corporate

Student (High School and/or Middle School)

(Select only one Team Division.)

University or College Heroes (Military, HPD, Firefighters, National Guard, Life Guards)

Section 4: Please read and sign.

For Official Use Only

Section 2: Please print legibly. One form per team member. Send all team forms together. Only complete teams will be registered.

T-Shirt Size (Unisex T-Shirt)

S M L XL XXL

Section 3: 2015 Registration Fees Fees are non-refundable and non-transferable. Total Amount Enclosed: $

Before May 21, 2015

2-person team $110 / $55 per person





Late Entry: 5/30/2015






Please make entry fee checkor money order payable to:

($20 assessed for returned check) and mail to:

HONOLULU EKIDEN FOUNDATION

2250 Kalakaua Ave., #406, Honolulu, Hawaii 96815

Sex Male Female Date of Birth (MM/DD/YY) _______/______/_______ Age on Race Day (Must be 12 years or older on May 31, 2015) ________

XS

Last Name__________________________________________________ First Name__________________________________________________ M.I.________

If under 18 years old, Name of Parent/Guardian__________________________________________________________Relationship__________________

Day Time Phone____________________________________ Email Address___________________________________________________________________

Parent/Guardian Contact Phone____________________________________

Race Day Emergency Contact Name_____________________________ Race Day Emergency Contact Phone__________________________________

HONOLULU EKIDEN & MUSIC FESTIVAL 2015ENTRY FORMMay 31, 2015 5:30 am Kapiolani Park

Address (street name, Apt No.)__________________________________________________________________________________________________________

City, State, Country (if other than USA)_____________________________________________________________________Zip/Postal Code______________

I understand that participating in a road race is a potentially hazardous activity and can result in serious injury or death. I am aware of and I expressly assume all inherent and other risks associated with participating in this event, including, but not limited to, falls, contact with other participants, vehicles and other objects, the e�ects of weather, including high heat and humidity, tra�c, and the conditions of the road.I certify that I am physically �t, have su�ciently trained for participation in the event and have not been advised otherwise by a quali�ed medical person, and have received the necessary instruction to participate in the event safely. I acknowledge that this Document will be used by the event holders, sponsors, organizers, and others and that it will govern my actions and responsibilities at the event and related activities.In consideration of my application and permitting me to participate in this event, I hereby take action for myself, my executors, administrators, heirs, relatives, family members, dependents, next of kin, successors, assigns and anyone asserting claims by or through me as follows: (A) I Waive, Release and Discharge from any and all liability for my death, disability, personal injury, property damage, property the� or actions of any kind which may herea�er occur to me including my traveling to and from this event, THE FOLLOWING ENTITIES OR PERSONS: City and County of Honolulu, State of Hawaii, Honolulu Ekiden Foundation, event sponsors, holders, directors, volunteers, as well as their directors, o�cers, employees representatives, and agents (“Released Parties”); (B) I agree to Indemnify, Defend and Hold Harmless the Released Parties from any and all liabilities or claims made as a result of participation in this event, whether caused by the negligence of the Released Parties or otherwise.I hereby consent to receive medical treatment, which may be deemed advisable in the event of injury, accident and/or illness during this event or relating to my participation in the event.I understand that at this event or related activities, I may be photographed. I agree to allow my photo, video or �lm likeness and voice to be used by the event holders, producers, sponsors, organizers, representatives and/or assigns in their sole discretion without payment.�is Document shall be construed broadly to provide a waiver, release, assumption of risk, indemni�cation and consent to the maximum extent permissible under applicable law. If any portion of this Document shall be declared unenforceable, that portion shall be considered severed and the remainder of the Document shall be valid and enforceable. I hereby certify that I have read this document and I understand its content.

PARENT GUARDIAN WAIVER FOR MINORS (Under 18 years old)�e undersigned parent and natural guardian or legal guardian does hereby represent that he/she is, in fact, acting in such capacity and agrees to the terms stated in this Document and further agrees to waive liability, release, save and hold harmless, defend and indemnify Released Parties from all liability, loss, cost, claim or damage whatsoever which may be imposed upon Released Parties because of any defect in or lack of such capacity to so act.

Signature (You must sign here for processing) Date

Signature of parent/guardian if under 18 years. (Applications will be accepted only with signature above.) Date

Family

Regular Entry before June 11, 2015

Before June 11th

$80

Age - as of 12/31/15

June 28, 2015

CHECK IN opens at 4:30am

After June 11 2015

$75$100

Individuals $80, Teams $100

Individuals $90, Teams $110

One Day USAT $12

Late Entry After June 11, 2015

98-390 A Kam Hwy, Aiea, HIRunners HI in Aiea, June, 26 2pm-6pm

808 488-6588

www.konamarathon.comjune 28, 2015

Name_______________________Birthdate_____Age__

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More fun details available at www.tropicaltriplecrown.comRegister online at active.com or send entry to:

Tropical Triple Crown, PO Box 101, Kailua HI 96734

May 24, 2015, 5:30amKapiolani Park

Honolulu

July 12, 2015 6:30amNeal S. Blaisdell Park

Pearl City

June 14, 2015, 6:30amAla Moana Beach Park

Honolulu

__$120 All 3 Races!!

__$50 Hibiscus Half Marathon or __15K or __ 5 Miler

__$40 Mango Days 5K __add $15 optional breakfast

__$40 Coconut Chase 8K

check outour sponsors!

ASK THE TRAINERKC Carlberg, MPH, Owner of Try Fitness www.tryfitnesshawaii.com

The “Core Triad”

As a trainer, I talk a lot about strengthening the core muscles in order to improve performance

and posture, prevent injury and generally be stronger, fitter and faster. The core muscles are the foundation of all body movement and the key to success. How-ever, for optimal health, I believe it is important to strengthen, what I call, the “Core Triad”. Holistically speaking, the 3 cores that make up this triad are the physical, spiritual and social cores. When all of these levels of your core are strong, it changes your whole experience. Let me show you what I mean.

Physical Core – Our core is made up of a group of muscles which include the pelvic floor muscles, all of the abdominal muscles, the erector spinae (sac-rospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. These muscles when strong, bring balance and stability to our posture and hips. They also help in efficiency, strength, power and injury prevention. For example, we rely heavily on these core muscles in running. When they are weak, we miss out on that glute involvement that gives us the push off power in the run. Weak hip stability can cause low back pain and inefficien-cy that can lead to injury. The core is also where the center of chi resides (2 inches right below the belly button). This is where our true power radiates exits. In a race when you are tired both mentally and physically, you can go to your center, your core, to gain strength. Physically you can tighten your abs, bringing strength to your body, visualizing the power radiating from your center, opening the flow of energy and allowing your body to be strong.

Spiritual Core - Our spiritual core is our essence and charac-ter. Our core values help to define our character and help us to believe in ourselves. For example, belief in a higher power, trust, honesty, integrity, love - they guide our behavior toward ourselves and others. Strong core values and a strong sense of self, helps us with determination, motivation, courage and strength to follow through on our goals. For example, these strong beliefs help us to get up early to train when we are tired, to go to the pool for a swim workout instead of going to happy hour with our co-workers, and to be consistent in our training and thinking in order to get where we want to go. Gratitude and a positive attitude help us stay in line with our spiritual core.

Social Core - this refers to our social network of family and friends, the people we chose to be around. A strong social network can provide comfort, companionship and support throughout life. They are the people who will en-

Physical, spiritual and social core in action. Photo by Julie Wassel.

courage healthy behaviors and support our goals. When we are training and racing this could be our training partners, Team or Coaches that provide accountability and expertise that will help us stay on track, gain skills and a fitness for the race. These are the spouses or partners who will help take over household chores, help with the care of children or be a sherpa for you when training. And especially, these are your friends who won’t give you a hard time when you have to miss a party or leave early from a night out in order to prepare for the next day’s workout or race.

When these “cores” are working together it creates a synergis-tic energy that keeps us strong, motivated and in alignment with our goals. There is nothing more powerful when the “Core Triad” are working together. We increase our chances of success when we are in tune physically, spiritually and socially.

The next time you are thinking about taking on the challenge of a race, I encourage you to think about how your “cores” can help you reach your goals.

Whether you want to lose weight, run faster or climb Mount Everest, a personalized program is your best bet in achieving those goals. The hard work is always worth the effort in being successful. Let me know how I can help you with your journey and email any questions you may have to “Ask the Trainer” at [email protected]. And remember “PERSISTENT CON-SISTENCY” is the key to success. Until next time, train hard, laugh often, love passionately and have fun. KC Carlberg, MPH and owner of Try Fitness Hawaii, www.tryfitnesshawaii.com

May 17th, 2015 · 5:45 am start · Mokuleia Beach Park800 Meter Swim · 25 Mile Bike · 10 K Run

EElliittee

July 4, 20157:00 a.m.

Kailua High School451 Ulumanu Drive, Kailua

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 this event.

Signature Date

I have read and understand the waiver above

Parent’s signature if entrant is under 18 years of age

LAST NAME FIRST NAME SEX DATE OF BIRTHM F

STREET ADDRESS CITY STATE ZIP PHONE

S M L XL XXL S M LEMAIL ADDRESS ADULT SIZES YOUTH SIZE

SHIRTSIZE

5K Run 10K Run 1 Mile Walk$30 ($35 after June 15, 2015)

Family Rate$90 (up to 5 fam members)

DonationFrom $1 to $1,000,000

SCHEDULE OF EVENTS

FOR MORE INFORMATION:Call us at (808) 528-3058

Email us at [email protected] our website at www.epilepsyhawaii.org

AWARDS: 5K/10K Run top male & female overall and top 3 age group finishers (see website for age group details)

REGISTRATION: Mail in entries must be received by June 28, 2015. No guarantee of t-shirt for entries after June 15

CHECKS: PAYABLE TO: Epilepsy Foundation of Hawaii MAIL TO: EFH - 1050 Ala Moana Blvd Ste 2550, Hon, HI 96814

July 4 6:00 am Onsite Registration OpensJuly 4 7:00 am Race and Walk beginsJuly 4 8 - 9 am Awards CeremonyJuly 4 10:00 am Parade (Kailua Town)

Early packet pickup will take place on July 3rd 2 pm to 6 pmEpilepsy Foundation of Hawaii Office 2nd floor Ward Warehouse

1050 Ala Moana Blvd, Suite 2550. Honolulu, HI 96814

Onsite Registration and packet pickup 07/04/2015 beginning 6 amKailua H.S. (451 Ulumanu Dr.)

Enter from Ulumanu Drive off of Kailua Road

All courses start at the south entrance of Kailua H.SWheelchairs, strollers, and pets (on leash) welcome.

Mail in registration below or register online at active.com * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

RUNNING HAT instead of SHIRT

Fundraise $100 and receive a free Epilepsy Foundation of Hawaii

customized Hydroflask!

Epilepsy Foundation of Hawaii

14th Annual Freedom Run

Breathing – three short yoga based breathing exercises for athletesby Susie Stephen

Inhale, exhale. It’s something we do constantly anywhere from 15-20 times per minute, which adds up to over 20,000 breaths per day (American Lung Association). But how many of those breaths do we pay attention to? Have a go quickly now – just simply inhale deeply and feel your ribcage expand, then exhale and feel the lungs deflate. Simple.But as an athlete you are probably more aware of your breath than most people. You know what it feels like to be breathing hard as you power up a hill, sprint for a finish line, or propel yourself through the water. You understand that as you do more ‘work’ you need more oxygen, and so breathe more deeply. Our breath can also be a great indicator of generally, ‘how we’re doing’ – if our breathing is laboured on an easy run it could be an indicator that pace adjustment is needed or maybe more recovery. Ultimately we all want to become better athletes, with efficient delivery of oxygen to our muscles and luckily yoga can help the overall process.Within the yoga tool kit there are some fun, on and off-the-mat breathing exercises that can help you to develop a greater understanding of, and respect for your breath. Breathing exercises in yoga are called Pranayama, prana being the energy for life associated with the breath (breathing being the key to life) and yama meaning restraint, or control.

1. Easy run foot strike & breath awareness. This exercise is based on an example from one of my fa-vourite yoga teachers, Sage Rountree. On your next easy run have a go at counting the number of foot strikes as you breathe. As you inhale how many steps do you take? And the same for your exhale. Similar to monitoring your resting heart rate, this exercise can be an excellent ref-erence for days when you feel a little unsettled on a run. Focusing on your breath adds a meditative element to your run, and helps to center the mind. Also, if you suffer from side aches or stitches, try to notice which foot strikes the ground with your inhale and exhale. Then attempt to switch this foot strike pattern, which will assist with reducing the cause of the stitch. Both of these exercises are easy and fun, and can help in the long run with becoming a relaxed and efficient runner.

2. Nadi Shodhana, Alternate-nostril breathing. Breathing through one nostril at a time is a great way to focus all your attention on your inhale and exhale (best practiced when not congested!). To practice Nadi Shodhana take your dominant hand, and fold the first two fingers towards the palm. Then place the thumb on your left nostril, sealing it closed, and inhale through the right. Next, close the right nostril with your ring finger, open the left and exhale. For the next cycle, inhale through the left, close it with your thumb, open the right and exhale. Repeat this a few more times and then let both hands relax. Take a moment to see how you feel – hopefully more relaxed, with a greater appreciation for your breath.

3. Supta Baddha Konasana, Reclining Bound Angle Pose. This is great pose; it’s relaxing and is also a gentle inner thigh stretch (*add blocks or towels to support the knees and make it more comfortable). To begin, start from sitting on the floor,

draw the knees up then bring the soles of the feet together as the knees fall out towards the floor. Gently lay your back down on the floor, tucking the shoulder blades together underneath you. Then place the right hand on the belly, left hand on the heart. Begin to breathe deeply through the nose, feeling the abdomen rise as you inhale, and then fall as you exhale completely. Maybe count as you inhale and exhale. Note if the length of your inhale and exhale are the same or different. Stay here for 1-5 minutes, then slowly bring the knees togeth-er, take the hands down and roll on to your left hand side before coming back up to sitting. These simple pranayama exercises are great ways to take a break from the extremely physical parts of your training and focus on your breathing for as little as 5-10mins. They are ideal to practice either in the middle of a busy day or on a rest day. And just have a go at one at a time – have fun, and if you’ve never done a breathing exercise before just practice for a cou-ple of minutes. There are a number of other beneficial breath-ing exercises that yoga offers, and if you go to a Bikram yoga studio you may already be familiar with the Standing Deep Breathing Pose, which is practiced first as a form of warm up and so that people realise the importance of their breath. Don’t forget to check out LongRunYoga on YouTube for free yoga videos and please email Susie with any questions: [email protected]

This is the second in a series of articles that describe and pro-mote the professionally directed, fee-for-service, endurance training clinics on Oahu. This series is for anyone who is concerned about their person-al health and fitness. Some people realize that postponing fit-ness makes it harder to eventually establish a fitness regimen. Life is short! And exercise is one of the best forms of insur-ance against many forms of chronic disease. In that context, the typical recreational training program costs a mere five bucks per workout. At that rate you could have a year-round, 3-times-a-week, fitness life-style for a mere $780 a year! Effective fitness training definitely requires a time, energy, and financial commitment. But isn’t your personal health and fitness worth it? Remember, being fit will keep you young, even as you age.If you are concerned about your health and fitness, please consider joining the following excellent Oahu clinics.

Brian Clarke and BC Endurance. Safe training; smart racing; since 1979. We have four running clinics, a beginner triathlon clinic, an intermediate open-ocean swim clinic, and a hiker clinic. You can train year round with like-minded athletes who enjoy their sport, whether on the roads, the trails, or in the water. Sign-up for program details and announcements at www.bcEnduranceTrainings.com.Summer Swim Training. June 1 to Sept. 6, 2015. Preparing

intermediate open ocean swimmers for the North Shore Swim Series, Duke’s Swim, and the Waikiki Rough Water Swim. Intermediate swimmers are able to swim 1000 meters without stopping in 30 minutes or less. Workouts in Ala Moana or Kapiolani Park on Monday and Wednesday at 5:30 p.m., and various locations around Oahu on Saturday mornings from 7 a.m. to 9:00 a.m. 14-week program fees: 3x/week $250, 2x/week $210, and 1x/week $150.Summer Jogging. Ongoing until August 8. Join now for slow, relaxed, and social workouts that will build your basic fitness leading up to the marathon training in the fall. We meet at two locations on the weeknights: downtown Honolu-lu and Central Oahu. Beginners and newcomers are welcome, runners and walkers included. Mon & Wed evenings and Sat mornings. $125 for 22 weeks. Prorated if starting late.Oahu Trail Training. Ongoing until August 8. Join now to discover Oahu’s scenic mountain trails while you run, jog, or hike with friends. Preparing beginner and intermediate ath-letes for the HURT Trail Series of low-key, fun runs on moun-tain trails. Mon & Wed evenings and Sat mornings. $245 for 17 weeks. The fee will be adjusted for training once or twice a week, or if starting late.Island Triathlon Training. Ongoing until July 26. Join now to practice two or three sports per workout while you train for the Tinman Triathlon. Even if you can’t swim, bike, or run, we’ll teach you how. Our promise to beginners: You’ll do the Tinman safely, competently, and enjoyably with experienced coaching and friendly group support. Downtown Honolulu. Tues & Thurs evenings & Sun mornings. $445 for 14 weeks.

Prorated if starting late.

Kristin “KC” Carlberg and Try Fitness! The Women’s Fitness Experts. KC Carlberg’s life passion since starting her trainings in 1996 has been helping women achieve their fitness goals. “Our niche is wom-en,” she says. “Our clients enjoy the camaraderie of an all-women’s support group. We have people of all different walks of life and all different athletic levels. We focus on athletes of all levels, with some strong advanced athletes, too.” KC and her coaches are committed to creating a personalized environment for growth. Women are encouraged to focus on improving themselves so they can become stronger and faster. She offers a diverse range of general fitness clinics (triathlon, cycling, and running), a boot camp, personal one-on-one training, and all-women training groups. KC’s website is www.tryfitnesshawaii.com. An up-coming sampling of KC’s clinics and classes includes: Tinman Training for Women. May 5 to July 26, 2015. Tues-day/Thursday 5:15-7:30 p.m. and Saturday’s 7:00-9:00 a.m. Orientation meeting: Saturday, May 3 at 9:00am at Island Triathlon and Bike. We offer triathlon training programs for all levels and all distances. Whether you are training to finish your first triathlon or are racing for a personal record, our programs will get you there. Cost: $485 plus tax.Boot Camp. On-going from 6 to 7 a.m. on Tuesday and Thursday. Cost: $125/month. This total body workout is a cross-training program that incorporates a variety of fitness activities, keeps you moving from one exercise to another with no rest, increases agility, and burns a ton of calories. Boot Camp is perfect for those who want to stay in shape and are looking for a gym alternative. We meet at Ala Moana Beach Park by Magic Island and promise a fun and challenging workout.

Raul Boca and Boca Hawaii. Race with Passion. Raul Boca has been training endur-ance athletes on Oahu since 1995. He has his own bike shop serving bikers and triathletes at 330 Cooke Street in Downtown Honolulu. And he orga-nizes excellent swimming, cycling, running and triathlon clinics.Boca’s training emphasis is on safety, getting in shape, and having a good time with the new friends his athletes meet in the clinics. Boca’s training programs starting in May to June, 2015 include the following. For more infor-mation: www.bocahawaii.com.Kawela Triathlon Training. June 6 to August 15, 2015. The BOCA formula for success: organized training with motivating and inspiring coaches and athletes! Let BOCA Hawaii help

Clinics, Clinics, Clinics, Part TwoBy Brian Clarke

The Women’s Fitness Experts

Fitness is a lifestyle. Join TryFitness today and have fun getting fit, training with friends and achieving the extraordinaire.

➤FITNESS BOOT CAMP Apr. 20–July 8

➤BOOT CAMP ongoing Tuesday/Thursday 6:00–7:00am

➤TINMAN TRAINING FOR WOMEN May 5 - July 26

➤NA WAHINE TRIATHLON TRAINING July 28–Sept. 19

➤17TH ANNUAL NA WAHINE FESTIVAL Sept. 13

Spring into Summerwith our exciting programs:.

Tel (808) 946-0346 • TryFitnessHawaii.com • [email protected]

TRYFITNESS

by Rae SojotPhotos by Cyndia Lavik

Summer is Here . . .The Ocean is Calling you

I'm going where the sun keeps shiningThrough the pouring rainGoing where the weather suits my clothes

Backing off of the North East windSailing on summer breezeAnd skipping over the ocean like a stoneHarry Nilsson, Everybody’s Talking

After an unusually chilly island winter, we are taking a cue from Nilsson’s classic and setting our sights on summer: sunny days that fade into velvety nights, beachside barbecues, ocean air and salty hair. With the new season on the horizon, eschew the pools and embrace the ocean’s warm waters to get your swim fix. From 1 mile sprints to endurance 5k’s, this year’s slate of ocean swims has something for everyone, all ages and all skills. We’ve culled together a shortlist of races that pique our interest (including some new additions to our die-hard favorites). Take a look, grab your suits, and dive into summer. See you at the beach!

OAHUSOUTH SHORE CLASSICTagged as Hawaii’s most unique swim, age serves as an advan-tage. In this rare format, there will be multiple starting waves to give every swimmer a chance to compete for the overall title of South Shore Champion in the Men’s Race, Women’s Race, Kei-ki Race and Elite Race divisions. The race course is spectator friendly, providing front row seats to all the exciting action.WHEN May 16WHERE WaikikiWHO TO CONTACT southshoreclassic.com

POPO’IA SWIMThe Kailua Masters Club has been hosting this swim since 1996; Popo’ia is the Hawaiian name for Flat Island, a State Seabird Sanctuary home to wedge-tailed shearwater seabirds. Elite and recreational swimmers alike can test their mettle along the 1.2 mile triangular course that takes them along the back side of the island. Thanks to a strong backing from the local community, swimmers are styled out post-race with food, prizes and give-aways.WHEN May 23WHERE Kailua Beach ParkWHO TO CONTACT:Kailua Masters Club Kailuamasters.org

NORTH SHORE SWIM SERIES

The ever popular Surf n Sea North Shore Swim Series kicks off the highly anticipated sea-son of summer ocean swims with its race cache of open water events. With 5 individual swims along the ‘7 Mile Miracle’ the NSSS gives recreational and competitive swimmers alike a chance to test their mettle (as well as enjoy the scenery) in the beautiful waters of Oahu’s fabled North Shore.WHENJune 13 Aloha Salads Summer Sprint 1 mile, Sunset Beach to Ehukai Beach Park

June 27 Cholo’s Waimea Bay Swim 1.2 miles, Waimea BayJuly 11 JACO Chun’s to Waimea Bay Swim 1.6 miles, Chun’s Reef to Waimea BayJuly 25 North Shore Soap Factory Laniakea to Pua’ena Point Swim 1.9 miles, Laniakea to Pua’ena PointAug 8 Jamba Juice North Shore Challenge 2.3 miles, Pipeline to Waimea BayWHERE North Shore WHO TO CONTACT (808) 372-8885. Check us out on FB at Surf and Sea Swim Series

DUKE’S SWIMThe Duke’s OceanFest unfolds in Waikiki each summer bringing a celebration of activities that Duke Kahanamoku, legendary Hawaii waterman, held close to his heart. On the roster is the Duke’s Waikiki Ocean Mile Swim, a short, fun1 mile swim off the shores of Waikiki. The beach start and finish is at iconic Duke’s Restaurant where swimmers can enjoy post-swim brunch spread.

WHEN August 29WHERE WaikikiWHO TO CONTACT Dukesoceanfest.com

WAIKIKI ROUGHWATERA perennial favorite, the Waikiki Roughwater is the grand dame of open water events on Oahu with a 2.4 mile course along the iconic coast of Waikiki. Now in its 44th year, the Roughwater’s history and prestige make it a must on swimmers’ Open Water Race Bucket list. Former Roughwater Champions headline pre-race swim clinics. WHEN Sept 5 WHERE WaikikiWHO TO CONTACT:Kaia Hedlund - waikikroughwaterswim.com

AQUASPHERE NORTH SHORE 5KChallenge yourself with Hawaii’s only 5K swim Race. Race starts at Sunset Beach and travels all the way to Waimea Bay! If a 5K seems too long for you, sign up as a 2 man team; partners “tag” at Ehukai Beach Park. Swimmers are treated with a chili meal at the finish. This fun swim is the perfect close to the ocean swim race season.WHEN WHERE Sunset BeachWHO TO CONTACT northshore5kswim.com

KAUAITHE HANALEI BAY SWIM CHALLENGEHanalei Bay’s crystal waters and sandy bottom provides the venue for Namolokama O Hana-lei Canoe Club’s annual fundraising event. The course features 1000 meter and 3000 distances. The bay’s postcard-worthy picturesque surround-ings helped to earn its spot as one of America’s Top 100 Open Water Swims by the World Open Water Swim Association.WHEN July 4 thWHERE Hanalei BayWHO TO CONTACT Kawika Dela Sierra, [email protected]

BIG ISLANDTHE KING’S SWIMKing Kamehameha the Great resided here during his later years and the King’s Swim pays homage to the austerity, history and beauty of this sacred area. The 1.2 mile race features a beautiful bay to bay course that also takes participants along the same route as the famous Ironman World Cham-pionships. The King’s Swim serves as the third installment in the Big Island Swim Seriesthat includes the Cinco de Mayo and Hapuna

Roughwater.WHEN July 4 thWHERE Kailua KonaWHO TO CONTACT S. Borowski at:(808) 334-0083

MAUIMAUI CHANNEL SWIMConsidered the longest open water relayrace in the world, intrepid swimmers bravethe 9.5 mile Au Au Channel, a beautiful clear warm open stretch of water—also known for its notorious currents. Luckily, you do it as a team of six, with a dedicate

boat escort and with each swimmer taking a rotating 30 minute shift. This swim draws

teams from all over the world.WHEN September 6 WHERE Start at Club Lanai (Lanai Island) Endon the beach fronting Kaanapali HotelWHO TO CONTACT mauichannelswim.com

I grew up in Singapore, a multi-cultural, tropical island similar to Hawaii, watching Hawaii Five-0 in the 70’s. When I moved here at 27, everything felt immediately familiar and natural to me as if Hawaii really were my childhood home. Until, of course, whenever someone asks ‘Where and what year you grad?’ Busted!

My mom was the original soccer mom… She carted me and my siblings around to swim lessons, Japanese lessons, ballet, tap, gymnastics, piano, violin, Camp Fire Girls. I didn’t start competitive swimming until my sophomore year in college. My coach Joe Shehan recruited me out of recreational swimming to fill his brand new team roster on the first ever Illinois Wesleyan Women's Swim Team. That was 1989.

As a child, I wanted to be a gymnast but I was a much better dancer—specifically classical ballet. I returned to ballet in my 30s and at one point I spent more time in pointe shoes than in the water.

Pool competition requires extreme discipline, technique and intensity, while open water swimming requires “open water smarts” like the quick ability to navigate a faster course and an understanding of currents, surf and wind. You don’t have to be a fast pool swimmer to do well in the ocean.

Mental prep for me is my biggest struggle in competition. At times I feel like I have no business being at the front line with the top swimmers and self-doubt overcomes me. My coaches help me to work on this because they know what I can bring at practice and want to see me deliver that in my race performance.

I struggled for years with anorexia as a teenage gymnast. As a result, I am now very conscious and vocal about the importance of maintaining a healthy self-image, especially among female athletes. I see a disturbing trend among healthy athletes who do extreme exercise followed by binge eating and then purging on “detox shakes” for weight loss.

I am a member of Waikiki Swim Club, a member of Oahu Club Masters and a self-proclaimed (haha) honorary member of Kamehameha Swim Club. On occasion, I get to share a lane and practice with the KSC kid—a huge honor. KSC is the undefeated Hawaii State Champion team since 2002! My friend AnnaMarie’ daughter is a former KSC swimmer—when she went off to college, she gave me her old KSC shirt. I am proud to wear it!

With my sedentary desk job, it’s really important that I get in my daily 6am workout before work. I am fortunate to have a boss

that allows me a flexible work schedule to do this. He’s also OK with me having a yoga mat, stretch cords and lacrosse ball at my desk for mini-stretches and exercises through-out the day. I run up and down the stairwell at the office; my coworkers call this “Miki’s StairMaster”.

Forty-five is pretty old for an athlete, but because I didn’t start competitive swimming until college, (compared to most of my competitors and may be close to burning out after long swimming careers) I feel like I haven’t quite peaked yet still have a few more years left in me.

When I was 38, I was diagnosed with degenerative disc disease in my spine. The doctors said I had the spine of a 60 year old woman. I was in constant, excruciating pain that rendered me unable to swim or dance and barely able to walk for several months. I had

to completely give up ballet and yoga. I didn’t think I could ever get back into competitive swimming

again, but with huge support from my husband Jason and encouragement of

friends and family, I am happy to say that I am still at it.

Jason and I go free-diving together for tako with a 3-prong and enjoy making our own fresh tako poke.

I’m 5-2 with short arms and legs, so for me, while watching a Michael Phelps video is inspirational, it’s not applicable for my own technique. With swimming,

not one technique fits all, so find your own technique, one

that works just right for you.

Listen to your friends. My friend Kim and I swap stories on how

excessive exercise can lead to debilitating injury. More is not necessarily

better and so we focus on the quality of our workouts—not just pure distance. Once, when I

was on the brink of exhaustion, my friend Lou, a personal trainer, said, “Miki, rest is part of training.”

Jason cooks and I do the dishes—that’s our agreement! We rarely eat out and cook at home with fresh ingredients. Despite having had an eating disorder in my teens, I recovered well from it and I’m not afraid of carbs, caffeine, gluten, dairy, meat or fat. I never do fad diets and I don’t touch fast food. My favorite foods are vegetables and fruit. And tofu. And steak. And fish. Haha, Ok. I basically eat everything in moderation and in balance.

Everyone who knows me says I’m OCD and disciplined. I don’t think I’m that bad, but when it comes to pool practice, I am definitely serious and determined. I’m the first one in and the last one out. If you speak to me during practice, I won’t hear you because I am completely focused on my coach, the clock and nothing else.

F i r s t in, last out.

That’s how Miki David describes her all-business attitude towards her

6am swim practices. “Miki never misses a workout,” says her coach Kevin Flanagan. “She’s always looking for

ways to challenge herself.” Having traded in her pointe shoes for pull buoys, this former-dancer-turned-swimmer took to the water

during college and has since emerged as a formidable competitor on the open water race scene. At 45 years young, she easily puts the heat on swimmers half her age. Her bright enthusiasm for the sport dovetailswell with the fastidiousness she dedicates in honing her craft. “Miki has both talent and drive in her wheelhouse,” says coach John Flanagan. “While many adult athletes often settle into a comfort

zone, Miki continually pushes through barriers. That’s impressive.”Impressive, indeed. With a long list of swim wins to her name, Miki

embodies that blend of zeal, grace, and grit that makes her a pleasure to be around—both in and out of the water.

We caught up with Miki recently as she preps for the upcoming open water race

season. RS

HAWAII SPORT PROFILE

M i k i D a v i dH o n o l u l u , H a w a i i

organize your summer training with structured and inspiring workouts! A program for all abilities. Come join in the fun with what BOCA has been excelling at for 17 years—helping people enjoy feeling fit and strong! No need to stress—this training program will get you ready for the big day! Don’t miss it. Fee $390. Tuesdays and Thursdays 5:30 p.m. and Saturdays at 7:00 a.m.The Kawela Endurance Triathlon (swim 1.9K / Bike 58 miles / Run 13.1 miles) is the ultimate island challenge! Why travel off-island when you have a gorgeous swim at Kailua Beach, a point to point bike along the North Shore and a breathtaking run and finish near Oahu’s Kaena Point. Relax and enjoy the scenery after the race at the quiet and secluded YMCA Camp Erdman. Live music and lunch for all the participants. BOCA SWIM CLINIC. June July, 2015. Work on your swim skills on Mondays and Wednesdays at 5:30 p.m. Program

includes multiple underwater video analyses, at the beginning of the clinic and at the end. Work on proper technique for efficiency, and drills & intervals to develop stamina and speed. Learn proper stretching, upper and lower body. Also enjoy dry land workouts to develop strength and power needed for swimming. For swimmers of all levels. Fee: TBA.Spin with Raul. Ongoing, Fridays 7:30 to 8:30 a.m. at Boca Ha-waii (330 Cook St.). Indoor spinning classes on exercise bikes. Raul will take you on to a cycling journey with inspiring music and that unique Brazilian flair! This charming and knowledge-able, 20-time Ironman athlete will make your training fun! Train upstairs in BOCA Hawaii’s loft like, high ceiling, fresh-air studio. Good old-fashioned, healthy fitness at its best. $12 single class; $50 five-class bundle.

For other clinics and group, check out our listing in the front.

Where Bikeshare?Lori McCarney, CEO Bikeshare Hawaii, Illutration courtesy of Bikeshare Hawaii

The non-profit Bikeshare Hawaii is working on three critical paths to bring the first phase of bikesharing to Hawaii in early 2016: Funding, Vendor Selection/Operations and Station Siting.

Station siting requires finding the best places to locate our 200 bike docking stations, which will hold 2000 bikes. On average, the stations will be within 800 and 900 feet of each other to maximize convenience. Shown here is the initial map we’ve used to identify our first service area. The dots on the map are moving around as we talk with the City, State and private property owners. We consider a number of factors including street activity, bike infrastructure, space, solar powering capa-

Data Sources: xxxxxxxxxxxxxxxxxxxxxxxxx

Waikiki

Kaka'ako

Downtown

Ala Moana

Chinatown

McCully - Moiliili

Hawaii Capital HistoricDistrict

Makiki - Lower Punchbowl - Tantalus

Ward Center

Ala Wai Park

Honolulu Zoo

Thomas Square

Honolulu Hale

Punahou School

'Iolani Palace

Kapiolani Park

Kuhio Beach Park

Waikiki Aquarium

Ala Moana Center

Kaiser Permanente

Ala Wai Golf Course

McKinley High School

Ala Moana Beach Park

Alapai Transit CenterMission Houses

Museum

Honolulu Museum of Art

Fort DeRussy Beach Park

Aloha Tower Marketplace

UH Manoa (Lower Campus)

UH Manoa(Upper Campus)

Hawaii Convention Center

Neal S. BlaisdellCenter

Mother Waldron Playground

Hawaii Paci�c University

UH Burns School of MedicineKaka'ako Makai Gateway Park

Ala Moana State Recreation Area

Chaminade University of Honolulu

King Kamehameha V - Judiciary History Center

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PotentialBike Station LocationsStation Type

Small (7 Bikes, 10 Docks)Medium (10 Bikes, 19 Docks)Large (15 Bikes, 29 Docks)Special (20 Bikes, 38 Docks)

Service Area Boundary (Initial Phase)

Bike Share Demand

High

Medium

Low

Bicycle Network

Bike LaneBike PathBike Route

Existing Proposed

Major DestinationsProposed HARTAlignment and Stations

Note: Station locations are roughly assigned to illustrate optimal station spacing. Station locations illustrated do not represent recommended station locations.

Provisional Initial Phase Launch LocationsThe service area shown above represents areas in urban Honolulu with the highest propensity for bike share use based on an interplay of known bike share demand generators. Other potential pockets of demand noted by stakeholders include: – Kalihi (serving Honolulu Community College) – Makiki (serving dense pockets of UH Manoa student and faculty populations) – Chaminade University – Various naval and military bases These Initial Phase “provisional” launch locations will require further study to be included in the initial service area.

Bike Share Demand Analysis: Phase 1 (Optimal Density)

bility, and more as we plan specific locations.

Within this general area, think about where you live, visit or play. Where do you shop and dine? Where do you catch a bus, etc? And then think about where you might go if you didn’t have to worry about parking. Bikeshare Hawaii will open up new possibilities for you.

Please add your voice as we move through this process. Visit www.bikesharehawaii.org to see our current map and to provide input. While there, sign up for our email list so you’ll be notified personally about community meetings and other events on our way to launch!

Map: Initial planning map for Bikeshare Hawaii. www.bikesharehawaii.org

2015 DUKE’S WAIKIKI OCEAN MILE SWIM Celebrate the Life & Legacy of Duke at the Duke’s OceanFest 2015

Proceeds to benefit the Outrigger Duke Kahanamoku Scholarship Fund

DATE & TIME: Saturday, August 29th, 9:00 AM Start. Check-in between 7:30 AM and 8:30 AM. WHERE: Duke’s Canoe Club on Waikiki Beach.

COURSE: Triangular course. Swim out the channel, around two outside buoys, and return to the beach. Length – approximately 1 mile. TIMING: All entrants will be supplied with an ankle band with a timing chip, provided by Timeline. AGE GROUPS: Men and Women: 9 and Under, 10-12, 13-15, 16-19, 20-29, 30-39, 40-49, 50-59, 60-64, 65-69, 70-75, 76 – 79, 80 and Over ENTRY FEE/DEADLINE: $35 per swimmer, postmarked by August 15, 2015. Late entries will be accepted for $40 per swimmer.

Checks payable to: DUKE’S OCEANFEST Mail entry fee and application to:

Timeline P.O. Box 25566 Honolulu, HI 96825 AWARDS: Commemorative Plaques will be awarded to First Place in each age group and Gift Certificates presented to 1st, 2nd, and 3rd place finishers in each age group. All finishers will receive refreshments and 2015 Duke’s Ocean Mile Swim shirt. Awards ceremony at Duke’s following the race. FOR MORE INFORMATION: Brent Imonen – Event Director Email: [email protected] View your registration at: TimelineHawaii.com Online Entry: Active.com Online applications: www.dukesoceanfest.com

Name: __________________________________________________ Phone: _______________________ Address: ______________________________________________________________________________ Email: ________________________________________________________________________________ Male __________ Female _________ Age on race day: _____________ Entry Fee @ $35 $ Late Entry Fee @ $40 $ Total amount enclosed $ . I, the undersigned participant, intending to be legally bound, hereby certify that I am physically fit and have not been otherwise informed by a physician. I acknowledge that I am aware of all the risks inherent in open water swimming, including possible permanent disability or death, and agree to assume all these risks.

AS A CONDITION OF MY PARTICIPATION IN THIS OPEN WATER SWIM, I HEREBY WAIVE ANY AND ALL RIGHTS TO CLAIMS FOR LOSS OR DAMAGES, INCLUDING ALL CLAIMS FOR LOSS OR DAMAGES CAUSED BY THE NEGLIGENCE, ACTIVE OR PASSIVE, OF THE FOLLOWING: DUKE’S WAIKIKI, OUTRIGGER DUKE KAHANAMOKU FOUNDATION, ODKF SUPPORT INC, CITY & COUNTY OF HONOLULU Signature/Guardian Date

Mahalo to Outrigger Duke Kahanamoku Foundation

and all of the sponsors of the 2015 OceanFest

HAWAII SCHEDULE 2015TRAIL RUNS, TRIATHLONS, SWIMS + MTB RACES

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12/6 XTERRA TRAIL RUN WORLDS KUALOA RANCH, OAHU

CALL TOLL-FREE 877-983-7721 WWW.XTERRAPLANET.COM

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Calendar of Events

May 2nd (Saturday) Kick off Event 10 12pm with Group Cycle Track RideMay 10th (Sunday) CycloFemme 9am Kapiolani Park Multi Distance RidesMay 15th (Friday) Bike to Work Day 7 9am 3 different locationsMay 15th (Friday) Bike Month Pau Hana 5pm Kaka’ako AgoraMay 17th (Sunday) Family Sunday at Honolulu Museum of Art 11am 3pmMay 24th (Sunday) Bike to the Zoo 9am 2pm

Workshops & Presentations

May 2 (Saturday) 9 11am Cycling Skills 101 before kick off eventMay 6 (Wednesday) 5:30 7:30pm @ HBL Office: Basic Bike MaintenanceMay 9 (Saturday) 10:30 11:30 @ Aina Haina Public Library: Why Ride a Bicycle? PresentationMay 9 (Saturday) 9:00 12:00 @ Hawaii Railroad Society Volunteer Cleanup May 9 (Saturday) 2 3pm @ Manoa Public Library: Everyday Cycling PresentationMay 12 (Tuesday) 6 6:30pm @ Kahuku Public Library: Everyday Cycling PresentationMay 16 (Saturday) 3 5pm @ KCC: Efficient Riding SkillsMay 17 (Sunday) 2 4pm @ UH: Cycling Skills 101May 17 (Sunday) 4 6pm @ UH: Efficient Riding SkillsMay 20 (Wednesday) 5:30 7:30pm @ HBL Office: Basic Bike MaintenanceMay 24 (Sunday) 9:00 11:00am: Cycling Skills 101 KailuaMay 30 (Saturday) 10 11am @ Manoa Public Library: Staying Alert through Cycling presentation

Kick Off Event May 2nd 10am -12pm

The Hawaii Bicycling League along with local bike shops and other supporters, will be celebrating the start of bike month. We’ll have a group ride up and down the King Street Cycle track to celebrate the recent two direction opening! Hear updates about future cycle track and bike lane plans. Also learn about the other great activities planned for the month. May 2nd 10am, with group ride at Noon. Mother Waldron Park in Kaka’ako.

CycloFemme May 10th 9am

Join the Red Hot Ladies and HBL this Mother’s Day to unite riders, regardless of gender, age, ethnicity or bicycle pref-erence to share in the joy of cycling. CycloFemme is an event held internationally on Mother’s Day. At the core of CycloFemme are the women, children, mothers, fathers, sisters, brother and friends who join us, support us and give this movement momentum. We ride together. The RHLs will have three different length rides for riders of all abilities. Ride around Kapiolani Park, around Diamond Head, or to Hawaii Kai! Meet at 9am Kapiolani Park

Bike to Work Day May 15 7 -9am

Ride your bike to work and stop by one of HBL’s Energizer Stations along the way! HBL and our community partners will be handing out coffee, snacks, and lots of aloha to commuter cyclists! Energizer Stations will be held near Thomas Square on the Cycle Track, at Neil Blaisdell Park on the Pearl Harbor Bike Path, and in Kaimuki on the newly completely Waialae bike lanes.

Bike to Work Pau Hana May 15 5pm

Join HBL and other bicycle enthusiasts at Kaka’ako Agora for a Pau Hana Party. We’ll be projecting bicycle films, have music, food trucks, and beer (for those over 21!). Come and mingle with others who love biking! Free bike valet! All who ride their bike will be entered into a raffle for sweet prizes! So ride your bike!

May is Bike Monthby Hawaii Bicycling League, Photos courtesy of Hawaii Bicycling League

Family Sunday May 17 11am 3pm

HBL is happy to partner with The Honolulu Museum of Art and hold a bicycle themed Bank of Hawaii “Hot Wheels” Family Sunday. Enjoy free admission and bicycle themed activities and entertainment for the whole family! From balance bikes, to family rides down the cycle track, to a bicycle matching game, there is something for everyone! Free bike valet!

Bike to the Zoo May 24 9am 2pm

Receive free admission to the zoo if you ride your bike! The City & County of Honolulu is holding their 7th annual Bike to the Zoo day. HBL will be providing free bike valet. This is a great event for the whole family and shows that bikes are a great option for getting around.

Workshops and Presentations held throughout Bike Month and all year long.

Cycling Skills 101This bicycling workshop begins with talking about safe cycling practices such as lane positioning, rules of the road and visibility, then moves to a secured outdoor area to practice riding drills. The workshop finishes with a group ride through the nearby community, combining classroom knowledge and road skills.

Basic Bike Maintenance An introductory course to teach participants how to fix a flat tire, how to clean and lubricate their chain, make minor brake adjustments and other essential bike maintenance skills.

Efficient Riding Skills This workshop will teach students how to shift, use their brakes, and pedal efficiently. Along with basic drills, partici-pants will practice hazard avoidance maneuvers. The course will culminate in a group ride to put what we’ve learned to the test.

Everyday Riding PresentationsThis short presentation will cover the many benefits that come with riding a bicycle, how to incorporate cycling into your daily life, and how to make your ride more comfortable. We'll help you figure out what to wear while riding, how to carry things by bike, ride to the beach, and more!

Walk Bike Drive PresentationsThis presentation is designed for people driving, people walk-ing, and people riding to be more aware of each other and help make the streets safer for all users. The presentation will cover basic laws as they apply to cars, bikes, and pedestrians, the most common crash circumstances, how to safely pass a cyclist, and more! Schedule one today! hbl.org/walkbikedrive

Senior Cycling WorkshopsThese workshops will provide recumbent tricycles to seniors ages 55 and up. The workshop will teach the basics of bike handling, fit, shifting and how to ride effi-ciently. After getting to know our trikes, we will take an easy and fun spin on the nearby bike path (away from cars!) led by one of our league

certified cycling instructors. No prior bicycling experience is needed this workshop is aimed at seniors who have not ridden a bike in a long time! There are also workshops for more experience riders. More information at hbl.org/seniors

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Looking Back on a Career in the Pro Peloton, and Forward to Big Island Bike Tours

It’s Saturday morning on a summer day in 1989, and Alex “Cando” Candelario has poured a mixing-bowl full of cereal af-ter morning swim practice. ABC’s Wide World of Sports is on, the announcer screaming hoarsely from the TV set. Slurping cereal, Cando watches the riders on the screen. The leader of the tour, Laurent Fignon, falls to the ground covering his face, as Greg Lemond crosses the finish line of the final time trial. Le-mond has beaten Fignon and won the ’89 Tour de France by eight seconds, seconds he gained by using the contro-versial, unproven aerobar. (New equipment in 1989) “Drama, technology, hero-ic effort, sporting success; those elements were branded into my brain,” Cando recalls. “That’s the moment I fell in love with the bicycle.”

Years later Cando would race and train in Europe. “It’s funny,” Cando recalls, “Belgians in particular would stop me just to talk about Lemond and the ‘89 Tour. On a long ride I could usually get a coffee out of it.” While Cando would never com-pete in Le Tour, he did spend fourteen years making a living racing bicycles, traveling to races not only in Europe, but also China, New Zealand, Malaysia, Africa, and more. From his start as a U.S. criterium specialist, Candelario evolved into a savvy team captain, who Jonas Carney called “the best lead out guy in North America.” Cando’s ability to think tactically in the heat of racing became crucially important when race radios were banned in 2010. “Without direct communication with the riders in a hectic finale, you need a confident leader on the road, and he was a perfect guy for that,” said Carney. Not coincidentally, in 2011 Cando delivered arguably his greatest stage race performances at the Tour of Korea, winning a stage and finishing second in the GC, seconds out of the yellow jersey. “I’m known as a surfing fanatic by my teammates,” Cando admitted. “I think it helps me stay calm and focused in the moment.”

Along the way Hawai’i became his home. For the past nine years, Cando has trained in Hawai’i in the off-season in order

Long Road to the Big Islandby Sara Ecclesine, All photos by Shawn Michienzi

to take advantage of the warm weather, incredibly diverse terrain, and the occasional wave. “My wife Hannah and her entire family are from Hawai’i. Now that we have two young sons the pressure is on,” Cando joked. “We can’t take them away from all their aunties and uncles.”

The Final SeasonCando retired from racing last fall. Family and Hawai’i were calling, and it’s rare for a rider to continue racing into their

forties. “It was a great final season. Probably my best World Tour mem-ory from that year was racing Stage 5 at the Tour of Utah with my teammates on Optum-Kelly Ben-efit Strategies.” In the final miles, BMC Racing set up their red and black lead out train at the front of the pack, ready to propel 2011 Tour de France winner Cadel Evans across the line for a stage win. Instead Can-do attacked the

entire BMC Racing team, opened a gap, and towed teammate Eric Young into the perfect place for the stage win.“In a bike race, things need to go exactly right to pull off a win against World Tour teams,” Cando reminisced. “It was special because it was a full team effort — those moments in the sport are rare. It felt great to contribute to such a big win in my final season.”

From the Peloton to Parker RanchWith retirement comes new dreams. During off-season training over the last nine years, Cando estimates that he’s ridden every road possible on the Big Island, maximizing training while enjoying the unique culture and natural beauty of Hawai’i. During these epic Hawaiian-style rides he began daydreaming about showing other people Hawai’i from the saddle. First it was just his pro cyclist teammates who would fly over to ride with him in informal camps. But this winter Cando began putting on road and mountain bike camps for mainland and local athletes. It’s no secret that riding on the Big Island is difficult because much of the land is privately held. Cando’s family connections have allowed him to secure exclusive access to the Waipio Valley Rim Trail, Pololu Valley, and Parker Ranch. “We’re the only bike tour company allowed to operate there,” Cando explains, “it’s like having a backstage pass to the best rock (and dirt) show in Hawai’i.”

Sunday • September 13, 2015 • Kapiolani Park • 6:30 AM

Na Wahine FESTIVALNa Wahine FESTIVAL

Na Wahine FESTIVALNa Wahine FESTIVAL

presents the 2015

Hawaii’s premier all-women’s multi-sport festival.

Full Event Details at www.NaWahineFestivali.comRegular entry must be postmarked by September 1, 2015

__________________________________________________________ _______________________________________ __________ _________INDIVIDUAL or RELAY TEAM CAPTAIN - Last Name First Name Age on 12/31/15 Birthdate

__________________________________________________________ _______________________________________ ________ ___________Address City State Zipcode

__________________________________________________________ _______________________________________ S M L XLEmail (required for confirmation) Phone (Day) T-Shirt Size (circle one)

_______________________________________________ _________SIGNATURE* (Parent or guardian must sign if entrant is under 18 yrs old) Date

___________________________________________________________ _______________________________________ _________ _________RELAY MEMBER #2 - Last Name, First Name SIGNATURE Age on 12/31/15 Birthdate

USAT# _____________________________________________________ S M L XL T-Shirt Size (circle one)

__________________________________________________________ _______________________________________ _________ _________RELAY MEMBER #3 - Last Name, First Name SIGNATURE Age on 12/31/15 Birthdate

USAT# _____________________________________________________ S M L XL T-Shirt Size (circle one)

*I hereby agree to sign the USA Triathlon waiver at packet pick-up. Try Fitness reserves theright to use any images, quotes or other material acquired from the Na Wahine Festival,for promotional purposes without notification or written consent from the participants.

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 $12 license.

❏ SPRINT DUATHLON1 mi run/12 mi bike or 5K run $75, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/15)Add $30, Race Day entry _____$12, USAT one-day license* ______Lisc# ___________________

TOTAL FEE: ______________

❏ SUPER SPRINT TRIATHLON 250m swim/6 mi bike/1.5 mi run $60, Active Military ______ $70, Individual ______ $110, team ______ $10, late entry ______ (after 9/1/15)Add $30, Race Day entry _____$12, USAT one-day license* ______Lisc# ___________________

TOTAL FEE: ______________

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

CHOOSE FROM ONE OF 3 EXCITING EVENTS:

RANDOM DRAWINGfor a Felt ZW Road Bike for women

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

❏ SPRINT TRIATHLON500m swim/12 mi bike/5K run $75, Active Military ______ $90, Individual ______ $120, team ______ $10, late entry ______ (after 9/1/15)Add $30, Race Day entry _____$12, USAT one-day license* ______Lisc# ___________________

TOTAL FEE: ______________

DOWNLOAD APPLICATION at www.NaWahineFestival.com or REGISTER ONLINE at

INTEGRATED SECURITYTECHNOLOGIES

SPONSORS

As you would expect, mainland riders are opting for weeklong training camps with pro-level support: follow vehicles, daily bike tune-ups, and soigneur-level attention to details like rain bags and bottle hand-ups. Hawai’i locals are also encouraged to attend, and there’s a kama’aina discount. But Big Island Bike Tours is also all about Kama’aina Mini-Camps. “We’re here for locals to do 2-3 day Mini Camps, put in some big miles, get pampered with lots of tech support, and enjoy riding new trails and new roads away from all the cars.” Right now Big Island Bike Tours is scheduling Kama’aina Mini Camps in July and August, after climbing season and before the Maui Gran Fondo, Dick Evans and the Honolulu Century.

“We can help riders put in a big block of cycling miles, for either cycling or triathlon,” Cando explained. “We can go as mellow as you want, all coffee-breaks, selfie-stops and sunsets on the beach. Or if you’re a real sicko we have some ridiculous routes developed, like our Deux Volcanoes 148 mile, 21,350 feet of elevation gain point-to-point ride.” Pro-level support at the Kama’aina Mini-Camps means that once you get off the airplane, everything is taken care of. Big Island Bike Tours picks you up, puts your bike together, and provides nutrition, sag, and technical support.

The Next Big ThingWhat’s coming in the future? “We’re developing a Kama’aina Speed Camp, to work on sprinting, lead outs and tactics,” Cando enthused. “It should be super fun, with lots of drills and mock-races.” Cando will also be assisting pro road Team SmartStop in the position of Assistant Director Sportif. “It will be a great way to keep my hand in and stay relevant.” Cando will travel to the Amgen Tour of California as well as hopefully the Tour of Utah, the USA Pro Challenge and Tour of Alberta. “So you know if I tell you to do something I’m telling the same thing to (pro sprinters) Shane Kline and Jure Kocjan,” joked Cando. “I want to give each rider the ‘pro experience,’ the level of support I received when I raced professionally, so they can maximize their potential as an athlete, or just thoroughly enjoy their on-bike vacation.”For more information, email [email protected] or visit www.bigislandbiketours.com

Hawaii Sport Report Reviews

Hawaii Pacific Health Women’s 10KBy: Courtney Osaki, Photo by Augusto DeCastro, www.photogrunner.com

March 1, 2015Kapiolani Park, Top Overall Females1. Jojo Apelryd, 39:172. Sarah Deikun, 42:243. Kristen Fan, 43:12 The 38th annual Hawaii Pacific Health Women’s 10k is a women’s only race celebrating good health and fitness. It kicks off with a Wellness Challenge at packet pick up where you can test your fitness abilities. Then, almost 1,200 mothers, daugh-ters, friends, and military joined together at 7:00 am at Kap-iolani Park to run or walk the 6.2 miles. The course was kind of hilly but I really enjoyed the camaraderie of all the women. After crossing the finish line, participants were greeted with roses. They then picked up tote bags filled with goodies, a finisher’s shirt, chocolate almond milk, fresh fruit, breakfast sandwiches, and a bunch of other health related swag from all the participating sponsors. I’ve never seen so many freebies in my life! This event is sure to make it onto my race list again next year.

RIGHT: 2015 Lavaman Triathlon Champions:Men: Ben Williams 1:54:47, Women: Bree Wee 2:07:46Photo by Christopher Blunt.

9.19.159.20.15

MILE ̄ 5K ̄ 10KWARRIOR CHALLENGEMARATHONHALF MARATHON

Register Online at MauiMarathonHawaii.com | Enter Code: RWMM15 |

MauiMarathon_HawaiiSportMag_8.375x10.875_Final.indd 1 1/27/15 12:13 PM

Bill “Papa Pea” PagettJune 6, 1935 – March 16, 2015

Bill “Papa Pea” Pagett was one of those people who was always happy with how God and life were treating him. Whether he was getting ready for a swim, riding his bike along the road, or running down Ali’i Drive, Papa Pea always had a smile on his face. At the young age of 79, Papa Pea was well-known and loved in his hometown community of Kailua-Kona. His determina-tion, dedication and drive inspired many people throughout his lifetime. The smiles and time he shared with others have always been a cherished trait of his.Papa Pea was born June 6, 1935. During his working years, he worked as an actor, model, and racecar driver, just to name a few of his profes-sions. He was also a loving father of two boys. In 1969, he moved to Kailua-Kona where he resided for the rest of his life. On at least one Sunday a month, Papa Pea could be found swimming in Kailua Bay and running along Ali’i Drive at his younger son’s, Sean “Peaman” Pagett’s, biath-lon events, locally known as Peaman races.One of the funny things is that Papa Pea got into the sport of triathlon because of his son, not the other way around, accord-ing to Peaman. Papa Pea watched his son compete in the Iron-man World Championships in Kona in both 1982 and 1983 as he cheered from the sidelines. Papa Pea was so inspired that he decided to change his life for the better. Overcoming hardships and getting in shape eventually lead him to the finish line of nine ironman-distance races. In 1989, Papa Pea and Peaman both competed at Ironman Kona. They then raced together again in 1994. “[One of my favorite memories was] in ’94, just being there at the finish line waiting for him to come in and being able to give him a hug when he finished,” Peaman said. True to his

lifestyle, Papa Pea finished what he started and never gave up.“I love my dad. I was always proud of him with everything he accomplished and did and we had a great bond in doing the races together,” Peaman said. He also added that it was a fun time and a blessing to spend as much time as he did with his father. Many community members share fond memories of racing and spending time with Papa Pea as well. Joe Loschiavo of Waikoloa said that one time when he and Papa Pea were racing in the Run Till Ya Ralph Peaman race up Kaloko Drive, Papa Pea showed up with Duct tape on his knee

and shoulder to cover up injuries from a bike crash. “After that I would always ask Bill at the Peaman races if he had any new Duct tape injuries,” Loschiavo recalled. “He would show me the latest ‘bandage’ and with a twinkle would say, ‘F-them if they can’t take a joke!” That’s just who Papa Pea was – a passionate radical, as Loschiavo put it.

Michael Drutar of Kailua-Kona would always see Papa Pea

out riding his bike or walking through town, always with his famous smile on his face. “Pops always greeted you with a big smile, stopped walking, and connected with you,” Drutar said. “It’s truly a gift, and Pops and his smile were one of the things that [made] Kona home.”“Something that I really admired about Papa Pea was that he loved being Papa Pea. He was aware of, and enjoyed, his local legend status, and I think that was something that made him comfortable in his own skin,” Drutar added. “In his journey to Heaven, he went in the perfect time, in the perfect way,” said Peaman. He was healthy and strong even at 79-years-old. He passed peacefully March 16 outside in his garden at home after his morning ride. Papa Pea will be greatly missed, but his legacy will continue to live on in the lives he touched.

In Memory of Papa Peaby Mercede DeCarli, Photo by Pam Miller

Jon Kunitake, Papa Pea and Peaman. Photo by Pam Miller.

expires

6/28/15

Clinic Issues: Time, Money, and Safety.

By Carolina Anchieta I was looking for a group to train with when the Running Room (in Kapahulu)

recommended BC Endurance. I was impressed with the program descriptions I saw online. The programs looked well-thought-out, safe, and professional, which is important when you're looking for a service.

My biggest concerns were my time, money, and safety. My work schedule can be really hectic and it changes from week to week. I had to learn how to set firm boundaries and deadlines with my coworkers and supervisor. I also learned how to organize my time better. I was glad that training started so early on the weekend because I still had time afterwards to enjoy with loved ones.

Money is always an issue. But I forgot about it once I joined the Oahu Trail training because I realized how much my fitness and overall well-being had improved. For me health has no price, so I don't mind paying. When money became an issue, I just cut frivolous expenses and saved enough for the trainings.

I have never been much of a runner, so I had to overcome my fear of hurting my body in some irreversible way. I kept hearing horror stories about how running is bad for your body alignment, about losing toenails, sore knees and IT bands, and "hitting the wall." The marathon training helped me get over those fears. I felt safe and “in good hands."

Now I know what to expect and what sort of pain is OK and what isn't. I will do the trail and marathon trainings again this year because, in the end, I was able to run 26.2 miles and that feeling of accomplishment has no price. Not only did I overcome my fear but now I really like running. :>}

You can have fun and get in shape, too! If you are not satisfied with the program or you can’t continue, BC Endurance will refund your money in full.

Here’s how to start the process: Go online to www.bc EnduranceTrainings.com. Click on the signup page and send Brian your contact information before June 1, 2015 and he’ll reduce the cost of any training you enter in 2015 by $25.

Given your contact information, he’ll email you immediately with information about the Summer Swim Training or any of our other excellent programs, including the Oahu Trail Training or Island Triathlon Training for Beginners. More details at

www.bcEnduranceTrainings.com

Nate Stanis is a vegan, ultra-distance runner completing her Masters of Science in Botany at the University of Hawaii at Manoa this spring. In October 2012, she was the first known female to circumnavigate the Big Island of Hawaii in a single run to benefit PATH (People’s Advocacy for Trails Hawaii). It

covered 244 miles over 12 days. This summer she will be blazing a new path on the East Coast with the Appalachian Trail Run for Nature Conservancy. Following are some questions she answered from her coach, Kawika Carl-son, who’s accomplishments include running 26 Marathons in 26 Days, about the run:

Q: (Kawika): How did you come up with the idea for the Appalachian Trail Run for Nature Conservancy?Nate: I’ve had this dream of traveling on the AT since the year 2000. I was 19, loved nature and trails, and not sure what I wanted to do with my life. I read a book about somebody who hiked the Triple Crown of: the Pacific Crest Trail, Continental Divide Trail and the Appalachian Trail. There was just some-thing inside of me that felt really called. Like that was what I

Interview with Nate StanisInterview and Photos by Kawika Carlson

was supposed to do for my living. Be a trail traveler or some-thing, but, at the time I didn’t really know what that was… this was before ultrarunning was well known. So, I had this sort of obscure dream to train in Hawaii in the winter, while I went off in the summers to do be a trail adventurer. Years went by, and I ended up getting into the field of outdoor education. And, when I finished my undergraduate studies I was able to hike 1500 miles on the PCT. It wasn’t until 2009, that I started to develop a love of running and it made sense to combine running with traveling on trail, and ultra-running naturally progressed from there. Now is the perfect time to run on this trail because I’m finishing with my Masters of Botany, 10 years after the PCT.

Q: (Kawika): What makes this run special to you?Nate: There are many things that feel special about this run. First of all, I’m doing this to benefit The Natue Conservancy, an organization that I feel really committed to, in both my work life and personal life. Their efforts are spent conserving our threatened lands for biodiversity and natural value, and raising awareness for these efforts. Funds raised during the run will go to the LEAF program (Leaders in Environmental

Action for the Future), which employs youth in conservation, and with my background as a teacher, I’m committed to being a bridge for the values of protecting our ecosystem to our next generation of conservation leaders. When I found out that the Nature Conservancy would partner with me as a benefactor it was exciting and makes this run all the more meaningful and special. I think on a personal note it has been a long time dream, at a time when I’m coming into my own as a runner. I’m taking the time after an intense Masters program to de-compress and be one with nature, and feel the rhythm of the Earth every day.

Q (Kawika): When did you start training for this run?Nate: I decided I wanted to do it and put the pieces together in the Fall of 2014. But, the training truly started training at the turn of the New Year. I ran a 6 hour race on New Year’s Eve in the San Francisco Bay area to celebrate the changing of the year and received a womens second place finish. But, it wasn’t until the beginning of March when I really started to build into peak training because my coach Kawika Carlson came here, helping to whip me into shape.

Q: (Kawika): What are some of the things that you are doing to train for it?Nate: I’m running on the Tantalus Trail System, because the West side of the Ko’olau mountains offer some of the best training grounds for the type of conditions that I’ll be encoun-tering on the AT. In fact, they are probably a bit tougher. I’ve been doing some back to back runs, getting used to feeling 40 mile and 40 mile days. Also, doing some strength training, bal-let, swimming, yoga, and of course plenty of active recovery and healing. And, eating tons of plant based foods I love!

Q: (Kawika): When is this run going to start, and where does it take place?Nate: The run will begin on June 15. I’ll be embarking from the peak of Mount Kahtadin in Maine, and traveling south 2,180 miles to Springer Mountain in Georgia, and that’s the southern terminus. So, I’ll be running the entire trail and hope to finish in 55 days. Which means, I’ll be covering on average about 45 miles a day, factoring in some zero days.

Q: (Kawika): Most people take 5 to 7 months to hike it. How is your run going to be different from what they do?

Nate: The daily intensity will be a lot different from a typical through-hiker. There are a couple of key differences. One, I’m going to be a supported runner with a crew. Two of my good friends are offering their help, but we’re still looking for some more people to come out of the woodwork to help out. Unlike thru-hikers, I won’t be carrying all my own gear, and although I will be camping some of the time, it will be mostly car camp-ing. And, the other key difference of course, is the speed. I’ll be covering a lot more ground than most people do in the day and pushing my body harder in the aerobic capacity on a daily basis, running long hours. Most of the through-hikers have a chance to stop and take in the scenery and maybe take a day at the lake and just be immersed in that. And, I’ll be moving past those places a little quicker.

Q: (Kawika): What do you look forward to most?Nate: Two things. One is benefitting the Nature Conservancy and knowing that I’m helping a critical youth employment program. We’ve set our goals high at raising $100,000 for the LEAF program which funds 10 interns in positions with conservation agencies. I’m really looking forward to seeing the numbers grow as we fundraise and seek help. That’s $50 per mile, so seeing those numbers go up will feel really gratifying. Secondly, on a physical level, I’m looking forward to just see-ing what’s around the next bend as I run. One of my favorite things about running on trails and traveling at ultra speeds is that you never know what you’re going to see next. And, as tired as you might be, or what mental state you’re in, you don’t know what’s ahead. It could be a black bear munching on berries, or the most beautiful vista of layered mountains, or a stream running through beautiful forest.

Q: (Kawika): What do you think are going to be the biggest challenges you face?Nate: Balancing my body’s physical limitations with my mind, and my spirit longing to keep going, and my determination. I know that some days and some moments I’ll slow down. There might be an unexpected zero day due to twisted ankles, or in-juries, and illness. And, dealing with those physical limitations in a really healthy and determined way is one of the toughest things about running on trails, especially one that will last 55 days.

Q: (Kawika): How can people follow you and get involved in the run?Nate: We could definitely use more participation, and we’re really inviting people both here in Hawaii and nationally to help in this effort. You can donate to The Nature Conservancy, and find information on how to donate and give directly to the LEAF program through this effort on our website. You can also follow our progress through the website. I’ll be blogging not only during the training period, but day to day on the AT. You can see where I am, and hear stores from me and my crew. Another way that we could really use your help and participation is during the planning process and just getting us to Maine and Mount Katahdin. I’ve mentioned that I’m in graduate school and I’m not an officially sponsored athlete as of yet. And, would love to invite people to help us with trans-portation. We still need a van, we still need food for along the way, and lodging, and equipment for the run. So, every little bit helps. We have a GoFundMe page for personal donations, and all that information will be on the website which is: www.atr4nc.wordpress.com

It was a on whim I entered the lottery for the Gorge 50k, a flash on my FB newsfeed of a race that went by countless waterfalls such as Wahkenna, Fairy, Ocola, Weisen-danger, Multnomah, Oneota, Ponytail, Elowah, and Dry Falls. It was advertised as not a “PR course” and very technical and rocky. I was sold! When I got in, my family was magically able to work around the schedule and I could adventure alone! I just had to meet my training partner, Deb, who has since moved to Virginia.

Since the 50k is a point-to-point course, we were bussed from the finish (Benson State Recreation Area) to the start (Wyeth campground/trailhead). On the bus ride there was plenty of chatter about past ultras and upcoming races that people had scheduled. I got the feeling I was in the company of very seasoned ultra-runners. Meanwhile, I was thinking of the fun I would have, reminding myself to take in the view, and cap-ture pictures all while still making the cut-off times.

The first half was technical, rolling, mostly singletrack, and wound its way along the base of the Cascade Mountains. Most climbs were of 200-500 feet, very similar to the Maun-awili Demonstration trail, for those that know Oahu. Rugged Oregon peaks met the mighty Columbia River, so it’s rocky and has its share of mud, but nothing that running in Hawaii didn’t prepare me for. However, the second half introduced some serious elevation, switchbacks and steep downhill sections. Think of placing Kuliouou Ridge trail at about the 26-mile mark (1,500 foot elevation climb). I still wasn’t intimidated and kept going strong. There were 3 full aid stations (9.3, 18 and 25 miles) so we had plenty of water and food.

Trouble started for me with 10k to go. I began cramping so I started doubling up on salt, food, with some relief. I attribute it to not being adequately hydrated. It was cool (50-60s) and sunny, so I wasn’t as diligent about drinking. As with every race, you’re going to push though some sort of pain. I was

okay with that. I always knew I would finish and experienc-ing this journey with an amazing friend made it priceless. So if you’re looking for a challenging ultra through deep, old forest, with mossy glowing green rocks, spectacular views, and breathtaking waterfalls, enter the Gorge 50k lottery!

As a bonus waiting at the finish is locally brewed beer and handmade hot pizza. Yes, they even had a pizza oven. Thanks to Rainshadow Running and the state of Oregon for knowing how to throw a party.

www.rainshadowrunning.com/gorge-waterfalls-50k.html

The Gorge 50k.Text and photo by Melanie Decker Koehl

A runner passing below Ponytail Falls.

01/15

COURSE Race starts at 6:15 amThe Third Annual Ka Iwi Coast Run & Walk is a community oriented 4-mile journey along the famous Ka Iwi coast scenic highway to be held on Sunday, Aug. 30, 2015. The event begins at 6:15 a.m. with the rise of the sun over the Kaiwi Channel, a Hawaiian oli (chant) and the blowing of the pu (conch) shell.

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

OTHER DETAILSShuttle service provided from the Hawaii Kai Park & Ride to the starting line. In addition to a race t-shirt, up to 2,500 entrants will receive a commemorative hand-blown glass fishing float. Light refreshments will be provided at the end of the race. Wheelchair accessible parking map and other details provided at www.kaiwicoastrun.org.

AWARDS DIVISIONSTop 3 in Men & Women in Elite and five year age divisions from 12 and under through 80+.

PACKET PICK UPPlease visit www.kaiwicoastrun.org for information on packet pick-up.

ENTRY FEE $40A non-refundable, non-transferable fee of $40 must accompany each entry (age 65+ and 12 and under $30). Entries must be postmarked by Aug. 8, 2015. Make check or money order payable to: Hui Nalu Canoe Club. Mail to: Time Line, P.O. Box 25566, Honolulu, HI, 96825.

LATE ENTRIES $50For entries postmarked August 10, 2015 or later. No postmarked entries will be received after Aug. 26, 2015.

DAY OF RACE ENTRIES $60Day of race entries will be $60. (65+ and 12 years & under will be $50) Sorry, no guarantee of t-shirt or commemorative glass fishing float. At Awawamalu (Sandy Beach) start, August 30, 2015, beginning at 5 a.m.

[email protected] | 808.256.7394 Patsy Vasquez

ROY’S EXCLUSIVE RUN PACKAGE $150Champagne brunch after the run. Exclusive packet pickup at Roy’s Hawaii Kai, including pupus, wine and beer, on Saturday, August 29 from 1-3 p.m. Roy's Goodie Bag includes: race entry, souvenir glass fishing float, event t-shirt, special Roy’s event shirt and all regular entry goodies.

KA IWI COAST RUN & WALK ENTRY

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

ARE YOU A HUI NALU MEMBER? YES NO

ENTRY FEE ADDITIONAL DONATION TO LIVABLE HAWAII KAI HUI

+ =TOTAL

SUNDAY, AUGUST 30, 20156:15 AM · 4 MILES

Hui Nalu Canoe Club invites you to the 3rd Annual Ka Iwi 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 2500 entrants will receive a souvenir miniature glass fishing float. Come and

enjoy at a runner's or walker's pace.

www.kaiwicoastrun.org

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 Ka Iwi 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 Ka Iwi Coast Run & Walk offers no refunds and that the Ka Iwi Coast Run & Walk race officials reserve the right to refuse service to anyone, for any reason.

I believe that great ideas arise when we share our dreams. AlohaTriCamp was born during one these sharing moments. Petrus Petrus Ravazzano, a

Brazilian friend that lived in Hawaii for two years, shared with Tim Marr and me his idea of bringing people to swim, bike and run in Hawaii. Petrus is passionate about Hawaii and the lifestyle. He is also a triathlete and works with sport tourism in Brasil, where he takes Brazilians to race all over the world. So we bought his idea of creating a triathlon training camp in Hawaii right away!

I dreamed about living the Hawaii lifestyle for years. Now after 8 years of living here, I still think that Hawaii is one of the most precious places and communities in the entire world. For Tim the idea was also very exciting too, since he loves Brazilians (laugh) and he is passionate about coaching. And of course we had to have Raul Boca involved in this project with us, because a triathlon training camp in Hawaii it just make sense if he is involved.

So Petrus’ dream became our dream, too!For the past two years we have been brainstorming and dis-cussing the best way to make it happen. After a few options, we decided that a training camp the week after Ironman Hawaii would be a nice opportunity, since there are a lot of Brazilians that come to watch the Ironman anyway. So after the race they could stay for one more week and swim, bike and run in the most iconic triathlon place on Earth.

This past March we partnered with Wagner Araujo, the best triathlon photographer and owner of the biggest triathlon

website in Brasil, the mundotri.com to launch and promote the idea of the AlohaTriCamp doing a “Tour of Hawaii”. We started the tour on Oahu, where we had an open water swim clinic with John Flanagan, and also participated in the Boca Hawaii Endurance Tri Training Clinic. Then we headed to Maui where we had three days of perfect weather, to riding along West Maui and up Haleakala. After three days in Maui we flew to the Big Island, where we swam at the Kona Pier, Hapuna Beach, and rode during the beautiful sunset along the Queen K Highway.

The “Tour of Hawaii” it was a great way for us to finalize all the important details to make our Kona Training Camp to happen in October. The camp is going to happen from October 12 to October 18. The package for 7 days training camp includes: 6 nights at the King Kamehameha Hotel, airport/hotel trans-portation, special photos package for each participant, aid stations, and awesome coaching services by Tim Marr and Raul Boca.

The AlohaTriCamp was created to bring Brazilians to Hawaii but everyone is very welcome to join the camp. If you like to swim, bike, run, and have fun with lots of brazilians, you will love the camp! So if you want to join us please feel free to contact us at [email protected]

KONA TRAINING CAMPWhen: October 12 to 18Where: Kona - Hawaii More info: [email protected]

AlohaTriCamp Join us!by Mariane Uehara, Photo by Wagner Araujo

Aloha Tri Camp. Photo by Wagner Araujo, MundoTri

OAHU – Servco Subaru Honolulu | 2850 Pukoloa St. Ste # 104 | Hon. | 808.687.7600 Servco Subaru kaimuki | 3361 Waialae ave. | Hon. | 808.687.7620

Big islAnd – Hilo Subaru | 1 keaa St. | Hilo | 808.961.4411 kona Subaru | 75-5793 kuakini Hwy. | kailua-kona | 808.329.5274

MAUi – Servco Subaru maui | 445 kele Street | kahului | 808.877.0031

KAUAi – Servco Subaru kauai | 4337 rice Street | lihue | 808.245.6978

*Applies only to specific models and only for specific model years. APR offers subject to credit approval; not all applicants will qualify. Must purchase/take delivery by 6/30/15. APR offers limited to stock on the lot and will not be applied to backorders. Vehicle selection is subject to availability. Special financing rate on the 2015 XV Crosstrek available up to $26,000; $17.05 per $1,000 financed for 60 months. Down payment may be required on certain models. Not combinable with any other special financing rates, discounts, rebates, employee prices or other offers. Restrictions apply. Vehicles may not be exactly as shown. See a Subaru Hawaii dealer or visit SubaruHawaii.com for additional details. Offer ends 6/30/15. ** $500 discount offer good with purchase and delivery of any new or demo 2015 XV Crosstrek. In stock; No backorders. Not combinable with any other discounts, rebates or any other offers. All vehicles subject to prior sale. Restrictions apply. See a participating Subaru Hawaii dealer or visit SubaruHawaii.com for additional details. Offer ends 6/30/15.1 EPA-estimated hwy fuel economy for 2015 Subaru XV Crosstrek models. Actual mileage may vary. 2 Based on IHS Automotive, Polk U.S. Total Registrations 2005-October 2014. 3 For more information, go to IIHS.org. 4 Vehicle’s projected resale value is specific to the 2015 model year. For more information, visit Kelley Blue Book’s KBB.com. Kelley Blue Book is a registered trademark of Kelley Blue Book Co., Inc.

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Subaru is the only manufacturer with IIHS Top Safety Picks for all models, six years running3

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