Hawaii Sport September 2013

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V I D E O R U N A N A LYS I S W I T H JAC O

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WEEKLY HAPPENINGSB I K I N G O N O A H U

DAY TIME EVENT DISTANCE/LOCATION INFORMATIONMon. 9:00am Start the Week Off Right, Monday morning ride Kahala Community Center 988-4633, www.hbl.orgTues. 7:00am Tantalus Tuesdays Corner of Makiki Hts/St. 732-7227Wed. 4:30pm IT&B Weekly Ride IT&B, 569 Kapahulu Ave. www.itbhawaii.comThurs. 7:30am Thursday Morning Breakfast Ride to Kailua Kahala Community Center 988-4633, www.hbl.orgSat. 7:30am Team Pacific Velo Ride (all are welcome) IT&B, 569 Kapahulu Ave. 732-7227Sun. 7:00am Boca Hawaii Road Ride - Distance varies, 60+ miles Boca Hawaii, inquire in advance www.bocahawaii.comSun. 8:00am IT&B's Ride for Beginners - First Sunday of the month KCC - White Church www.itbhawaii.com

R U N N I N G O N O A H UMon. 7:30pm Yoga for Runners Moiliili Community Center www.longrunyoga.comMon./Tues. 3:30-4:30pm Girls on The Run Le Jardin, Kailua www.girlsontherunhawaii.orgTues./Thurs. 3:30-4:30pm Girls on The Run Kailua Intermediate School www.girlsontherunhawaii.orgTues./Fri. 3:30-4:30pm Girls on The Run Pearl Harbor/Hickam www.girlsontherunhawaii.orgTues./Thurs. 3:30-4:30pm Girls on The Run Kamaile Academy, Waianae www.girlsontherunhawaii.orgTues. 5:30pm Personal Best Training Ala Moana Park (Diamond/Mountain of Tennis Courts) www.personalbesttraininghi.comTues. 5:30pm Runners HI Weekly Run - Remember to bring ID Runners HI, Aiea 488-6588, www.runnershi.netTues. 5:30pm Runners Route - Honolulu Runners Runners Route, 1322 Kapiolani Boulevard www.runnersroutehawaii.comTues. 6:00pm Kahala Lanikai Juice Running Club Kahala www.ultratoneytrainer.comWed. 6:30pm Kailua Lanikai Juice Running Club Kailua www.ultratoneytrainer.comThurs. 5:30pm Dr. Nate’s Champion Running Ala Moana Beach Park, Diamond Head side of tennis courts www.championrunning.blogspot.comThurs. 6:00pm Windward Training Freaks Kailua High School www.ultratoneytrainer.comSat. 9:00am ING Saturday Run ING Café, WaikikiSun. 7:30am Honolulu Marathon Clinic - March to December 3833 Paki Ave. - Kapiolani Park www.honolulumarathonclinic.org

R U N N I N G O N M A U ITues. 5:15pm Lahaina Aquatic Center [email protected] 808-281-9132Wed. 5:30pm Kihei Community Center [email protected] www.virr.comTue./Thu. 5:30am Kam I (Walking) 808-280-5226 www.virr.com

R U N N I N G O N B I G I S L A N DTue./Thu. 5:30pm Big Island Running Co. Run 75-5807 Ali’i Drive, #C-8, Kailua-Kona www.bigislandrunningcompany.comSat. 7:00am Big Island Running Co. Run 75-5807 Ali’i Drive, #C-8, Kailua-Kona www.bigislandrunningcompany.com

TRAINING GROUPSTry Fitness Women’s Training Women's Training - Bootcamp, Run, Bike, Swim, Triathlon www.tryfitnesshawaii.comBoca Hawaii Training Clinics Swimming, Biking, Running, Triathlons www.bocahawaii.comBrian Clarke School of Running Running, Trail Running, Triathlons www.bcendurancetrainings.comRunning26point2 Individually designed running programs for 5K and up [email protected] Best Training by Jonathan Lyau Running http://www.personalbesttraininghi.comYoga for the Long Run Running and Yoga www.longrunyoga.comWomen’s Boot Camp Manoa Overall Fitness www.honolulupersonaltrainer.comHawaii Boot Camp for Women Overall Fitness www.hawaiibootcamp.comSwim Hawaii Swim Technique with Jan Prins www.swimhawaii.comCamp Bennett Triathlon, Core [email protected] Jet Swimming, Biking, Running, Triathlons www.teamjethawaii.comTeam Move Overall Fitness www.teammovehi.comBoot Camp Hawaii Overall Fitness www.bootcamp-hawaii.comSOHI Fitness Boot camp, sports drills, and indoor & outdoor TRX Suspension Training www.sohifitness.comBootcamp Bootcamp classes, TRX, Core Training www.fitwizhawaii.comCamp Bennett Multisport, Overall Fitness www.amyruth.orgUniversity of Hawaii Masters Masters Swim Club www.uhmastersswimming.comKailua Masters Swimming Masters Swim Club www.kailuamasters.orgPeter Hursty's Roughwater Swim Clinic Prepare for the Roughwater [email protected] Oahu Club Masters Swimming Group Swimming and overall fitness www.theoahuclub.comSeymour Training Triathlon Training [email protected] Summerer Coaching Triathlon Training www.marionsummerer.comIsland Breeze Training Central and Leeward 808 381-2227Gyrotronic Training WaialaePacific Fitness Design Triathlon / Running 808 269-2471, http://www.pacificfitnessdesign.com

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Hawaii Sport Sept pg. 24 25.indd 6 8/23/2013 4:55:21 AM

By Lauren Takao

You have a goal: to complete the Honolulu Marathon. Maybe you're a firsttimer, mainly hoping to survive the 26.2 mile jaunt through Downtown,Waikiki, and Hawaii Kai, or maybe you're a seasoned veteran who has tra-versed the paved roads of Kalanianaole Highway week in and week out onlong runs. Either way, your mind is set on the 2013 race. Three pairs ofrunning shoes? Check. Blister-free socks? Check. Water bottle hold-er and gels? Check. Running plan? Double check. Resistance train-ing routine? Uh, say what? As in lifting heavy weights with dumbbellsand barbells?

For many longdistance runnersand endurancesports athletes,resistance orweight trainingtakes a backseatto putting inmiles on the

road or meters in the pool. Developing strong bones and muscles throughthe use of resistance training is vital in an athlete's overall performance,yet utter the words "resistance training" to most individuals, and imagesof muscle-bound bodybuilders lifting dumbbells and barbells are the firstthing to pop into their heads. Contrary to popular belief, you can buildrelative muscle strength through bodyweight exercises–meaning youdon’t have to load up an Olympic lifting bar or pump the hard iron to getthe benefits. And the best part? You don't need a gym membership orextra equipment to get stronger for your next race.

Most runnersthink they don'tneed to worktheir upper body,but that beliefcouldn't be fur-ther from thetruth. Ti r e dshoulders, lats, biceps, and triceps will lead to a slumped running posture(especially in later the miles of a marathon), which in turn causes reducedefficiency in arm swing. Doing good 'ole push ups and pull ups not onlytargets the muscles that will end up fatiguing around mile twenty, but isalso deceptively useful for building core strength. You can also vary handplacement (closer together and fingers fanned inward for push ups is morechallenging, wider apart in pull ups with palms facing outwards targetsmore upper back) to increase or decrease difficulty. Doing planks (eitheron palms or forearms) works the shoulders, core, thighs and glutes–allmuscles that need to be strong while running a marathon. Planks on allfours too easy? Try extending one arm or leg and holding the position.The less body parts touching the ground, the more challenging the exer-cise.

Many runners assume that since theyrun on hills, do speed work weekly,and slog through long runs toincrease mileage, that they don'tneed to engage in resistance trainingfor their lower body. Bodyweightlunges, squats, and good mornings,however, are also important in main-taining hip mobility and ankle flexi-bility, and should be incorporated 1-2 times a week into a runner's regi-men. Believe it or not, the deeperyou can squat with good form(weight towards the heels, chest up,pushing the ground apart with yourfeet as you ascend from the sitting

position), the more flexibility you receive in your hips and ankles–a hugeplus for those putting in long miles on the trails and road. Good morn-ings (hinging forward with straight arms extended overhead and legs

straight, then comingback to neutral with astraight spine all at aslow and controlledtempo) may appear to bee a s y, but in actualitystretch and strengthenthe upper back and ham-strings.

The beauty of exerciseslike push ups, pull ups,planks, squats, lunges,and good mornings isthat you don't need tospend a lot of time ormoney to reap their ben-

efits. Lower body movements, push ups, and planks can be done in thecomfort of your home, and any playground or park has monkey barsand/or pull up bars where you can practice using your upper back and armstrength to hoist your chin over the bar. Do 2 sets of 15 reps of thesemovements two times per week after a run, and see how much quicker(and more pain free!) your next marathon can be.

Resistance Training for the Marathon

0913EDITORIAL.qxd 8/16/13 4:53 PM Page 4

The Women’s Fitness Experts

TryFiTness

For more information go to:

TryFitnessHawaii.com

Sign-up today at Active.com or go to www.nawahinefestival.com

Sunday • SepTember 15, 2013 • Kapiolani parK • 6:30 amNa Wahine FESTIVALNa Wahine FESTIVAL15th annual

Fall lineup 12 WeeK Fun and FiTneSS

Sept. 23 - Dec. 14, 2013

Fall CondiTioning Oct. 1 - Nov. 24, 2013

Tinman 2013Congrats to Everyone Who Participatedphotos by Randy Flores and Julie Wassel

Cross training for better fitness and fewer injuriesby KC Carlberg, MPH, Owner of Try Fitness

Working out is an awesome way to lose weight, get fit and feel healthy. Often times our regular workout routine can leave us feeling burned out, unmotivated or just plain old tired. If this is the case for you, might I suggest Cross Training. Cross training is a great way to inject new life into your routine by conditioning different muscle groups, developing new sets of skills, and relieving the boredom that sometimes sets in after months of the same exercise routines. Additionally, cross training adds variety so you change up the stress placed on specific muscles and your cardiovascular system. Our body is an amazing mechanism and after months of the same movements it becomes incredibly efficient at performing those move-ments. While those routines may be great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training and instead of continuing to improve, you simply maintain a certain level of fitness. Cross training can also help to reduce the risk of injury from repetitive strain or overuse. The term cross training refers to a training routine that involves several different forms of exercise. According to Elizabeth Quinn of the Cooper Clinic in Texas, it is necessary for an athlete to train specifically for their sport if they want to excel, but for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse in-jury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways. The following exercises can be used to make up a cross training routine:

• Cardiovascular Exercise: o Running o Swimming o Cycling o Rowing o Stair Climbing o Rope jumping

o Skating (inline or ice) o Skiing o Racquetball / basketball / other court sports

• Strength Training o Calisthenics (push ups and crunches and pull ups) o Free Weights o Machines o Tubing and Bands • Flexibility (stretching, yoga) • Speed, agility, and balance drills • Circuit training, sprinting, plyometrics and other forms of skill conditioning With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis. Cross training can help you strengthen the car-diovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coor-dination. If you want to inject some new life into your regular workout and get fitter, add some cross training into your routine. KC Carlberg, MPH, Personal Trainer and Owner of Try Fitnesswww.tryfitnesshawaii.com

Benefits of Cross Training • Reduces exercise boredom • Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead). • Produces a higher level of all around conditioning • Conditions the entire body, not just specific muscle groups • Reduces the risk of injury • Work some muscles while others rest and recover • Can continue to train while injured • Improves your skill, agility and balance

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Runner 1:________________________________________________ M/F____ Age:_______ DOB:____________ Last Name (Print) First Name (Print)

Address:______________________________________City:_______________ State: _______ Zip:____________

Phone:_________________________ Email:________________________________________________________

Event Participating In: 5K Half Waipi‘o Challenge (Please Circle) T-Shirt Size: S M L XL 2X (Please Circle)

___________________________________________________________________ _______________________Signature of Participant or if under 18, Signature of Parent or Legal Guardian Date

EVENT WAIVER: I know that running and/or walking a road race is potentially a hazardous activity. I should not enter and run/walk unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running/walking in the event including but not limited to: falls, contact with other participants, the effects of the weather, including high heat and/or humidity, traffic and conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing those facts and in consideration of your accepting entry, I, for myself and anyone entitled to act on my behalf, waive and release the Brantley Center INC, the County of Hawaii, the State of Hawaii, and all sponsors, their representatives and successor form all clams or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. Resolution of appeals is the decision of the race director.

Checks Payable to: Brantley Center, Inc.Mail Check & Registration Form to:

Brantley Center, Inc.P.O. Box 1407

Honoka’a, Hawai’i 96727

2nd Annual Honoka‘a5K and Half Marathon

plus 30K Waipi ‘o ChallengeHonoka‘a Sports Complex • 6:30 a.m. Start

Saturday, October 19, 2013For more information, contact Steve Pavao at (808) 430-0267

E-mail: [email protected] or Brantley Center Inc. (808) 775-7245

Entry Fees:By March 31, 2013 5K - $20 1/2 Marathon - $55 30K - $65By August 31, 2013 5K- $25 1/2 Marathon - $65 30K - $75By October 18, 2013 5K - $30 1/2 Marathon - $75 30K - $85

Runner 2:________________________________________________ M/F____ Age:_______ DOB:____________ Last Name (Print) First Name (Print)

Address:______________________________________City:_______________ State: _______ Zip:____________

Phone:_________________________ Email:________________________________________________________

Event Participating In: 5K Half Waipi‘o Challenge (Please Circle) T-Shirt Size: S M L XL 2X (Please Circle)

___________________________________________________________________ _______________________Signature of Participant or if under 18, Signature of Parent or Legal Guardian Date

Website www.thebrantleycenter.org • Online registration race360.com/17302

expires

10/31/13

KA IWI COAST RUN & WALK ENTRY

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 riskswith 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 or any reproduction thereof.

I have read and understand the waiver above. Signature D a t e

P a r e n t s signature if entrant under 18 years of age D a t e

FMLAST NAME FIRST NAME SEX AGE DATE OF BIRTH

STREET ADDRESS CITY STATE ZIP

PHONE

SUNDAY, OCTOBER 66:30 AM4 MILES

Please support a unique and exciting opportunity for ourisland community to experience the beauty of the scenic

Ka Iwi coastline at a runner’s and/or walker’s pace.

COURSE Race starts at 6:30 amThe First Annual Ka Iwi Coast Run & Walk is a community oriented 4-mile journey along the famous Ka Iwi coast scenic highway to be held onSunday, Oct. 6, 2013. The event begins at 6:30 am with the rise of thesun over the Ka Iwi Channel at 6:30am and the performance of a spe-cially composed Hawaiian oli (chant).

The run starts at Awawamalu (known as Sandy Beach) and continuesaround the Ka Iwi coastline, passes Halona and Hanauma Bay and fin-ishes at the Hui Nalu Canoe Club halau on the shores of Maunalua Bay.

OTHER DETAILSShuttle service provided to the starting line. In addition to a race t-shirt,up to 1000 entrants will receive a commemorative hand-blown glass fish-ing float. Light refreshments will be provided at the end of the race. Otherdetails provided at www.kaiwicoastrun.org.

ENTRY FEE $40A non-refundable, non-transferable fee of $40 must accompany eachentry. (12 years & under $30.) Entries must be postmarked by Sept. 13,2013. Make check or money order payable to: Hui Nalu Canoe Club. Mailto: Time Line, P.O. Box 25566, Honolulu, HI, 96825.

LATE ENTRIES ADD $10For entries postmarked on Sept. 14, 2013 or later please include addi-tional $10 for late processing. No postmarked entries will be receivedafter Oct.1, 2013.

DAY OF RACE ENTRIES $60Day of race entries will be $60. (12 years & under will be $50) Cash only.Sorry, no guarantee of t-shirt or commemorative glass fishing float.

AWARDS/DIVISIONSTop 3 in Men & Women in the following divisions: Elite, 10 & under,11-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59,60-64, 65+

ROY S EXCLUSIVE RUN PACKAGE $150 includes brunchIncludes: Race entry, pupus, wine, and beer with packet pick-up onSaturday, Oct. 5, 2013, 1 pm – 4 pm at Roy s Hawaii Kai. Plus aChampagne Brunch on Sunday, Oct. 6, 2013 following race at Roy sHawaii Kai at 9:30 am.

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

INFORMATIONWEBSITE: www.kaiwicoastrun.orgEMAIL: [email protected]: 808.256.7394 (Patsy Vasquez)LIKE: facebook.com/kaiwicoastrunTWEET: twitter.com/kaiwicoast

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

EMAIL

EMERGENCY CONTACT PHONE

S M L XLSHIRT SIZE

XXL

What is a JACO Run Analysis? It is a compre-hensive assessment of your muscular strength,flexibility and current running form performedby a physical therapist using computer soft-ware. Slow motion video is the best way to seeeven the smallest idiosyncrasies that plaguerunners.

How would an analysis help me? An analysiswould give you insight on the strengths andweaknesses of your current running form. Yo uwill get feedback and recommendations toimprove running efficiency and reduce risk forrunning-related injuries.

Should I sign up for an analysis if I am havingpain while running now? If you are able to runwith your normal gait pattern but experiencepain after certain mileage then YES! An analy-sis may be just what you need to determine thecausative factor. If you are unable to run with-out limping then come in for a free 10-minuteevaluation at JACO Rehab to determine if youare a candidate for physical therapy.

Who wants to improve on your marathon timeby 26 minutes?

One minute per mile? Seriously? It IS possi-

ble as age group Ironman Triathlete Ve r n eSantos proved from one year to the next. Heimproved on his Kona Ironman marathon timeby 26 minutes from 2011 to 2012.

“The running analysis definitely helped.Reflecting back, I was expecting immediateresults and did not notice a big diff e r e n c e .Through time and training all the things Ilearned in the analysis came together and madea big difference. I know there is a lot more towork on.”

A run analysis isn’t just for the seasoned run-ner; we have had plenty of newbies who arejust starting out. Learning how to run with thebest form is a great way to start your runningc a r e e r.

For more information and to schedule your runanalysis, please email [email protected] orcall 381-8947

Aside from run analysis, JACO now off e r sLactate Threshold Testing for runners, cyclistsAND Paddlers! Email [email protected] formore information or call 381-8947.

Improve your Marathon Experience with a JACO Run Analysis


The HiLevel Check ListBy Brad Yates

Imagine that you are preparing for a major endurance compe-tition, a competency exam that will determine entrance into the occupation of choice or a huge sales presentation at work. Utilizing the following check–list will help you to prepare to give your best effort under extreme pressure. The Base To perform at your best under pressure you need to have a solid base of the fundamental skills required, awareness of the expectations and comfort with the demands to execute the task to completion. FundamentalsThe skills are over–learned. The phrase unconscious competence speaks to the ability to perform difficult tasks with apparent ease. Like the long-distance runner who attacks the hardest part of a course and glides up a hill apparently gaining speed and strength with each stride.ExpectationsThe anticipation associated with the pending event is met with a calm sense of confidence and the appreciation for the oppor-tunity to demonstrate your competency. Like ocean athlete who welcomes the challenge of paddling non-stop in rhythm for five hours in adverse conditions. They simply know that their training will get them through to the other side of whatever lies ahead. ExecutionThe energy required to complete every essential movement and decision is present in abundance. The need to lead, support and reflect allows you to notice and deal with adjustments and choose to change, improve or remove yourself from the situation. Like the swimmer in a endurance event who gets away from the pack to conserve energy and then makes his move at the end to finish strong.

The Options (Think, feel and act)Note: The statements in red are affirmations that can be used to build the confidence needed to give your best effort.Perception Is RealityCalm water vs. Rough seasYour mind–set allows you to stay positive and keep moving steadily towards your goal.I will build the mental toughness needed to create the best possible result.

Emotions Color LifeSunshine vs. Stormy weatherYour realistic expectations help you establish the proper attitude, level of intensity and overall focus.I will maintain a positive attitude throughout the event. Sensations Are The Cues & RemindersFlow vs. StrugglePerformance breathing allows you to breathe through your mind — settle down, be aware, prepare and execute under pressure.I will use my breathing to maintain my rhythm and operate at the most effective level.Experience Sets The ToneEnergized vs. DrainedYou know how to sequence — to prepare mentally and physically, execute the needed skills and complete each movement and play. I will be fully engaged and express my gratitude throughout the event. The Creation (Essential sensations and emotions) Express JoyPleasure and ValueYou respond with confidence when faced with challenges. I will embrace the challenges and find the joy/value from my efforts.Be HappySatisfaction and ConfidenceYou are present, able to operate in the moment and manage distractions.I will work hard, express my passion and learn from my efforts.Be GratefulTrust and AppreciationYou finish what you start and are pleased with the results.I look at each event as an opportunity to learn and grow.Be PassionateEnthusiasm & completionYou achieve meaningful goals and experience success from your efforts. I love what I do!HiLevel Tool BoxUsing the HiLevel check–list and suggested affirmations on a regular basis can help with the preparation to give your best effort when it matters most. You might find it useful to begin the pro-cess two weeks out and possibly longer for extreme challenges. This lead-time will enable you to make the needed adjustments to your attitudes, intensity levels and over–all focus.That’s HiLevel!

Fall Shoe GuideWith fall weather upon us, we’re finally able to get out for cooler runs, longer distances, and the big races we trained for all summer long. With these perks of the season in mind, shoe companies have put forth their best designs and most innovative installments of fan-favorite shoes. Our rundown of the best Fall 2013 shoes features plenty of newcomers alongside faithful models that have withstood time and miles of long running. Below are our picks for the crop of the season—a variety of minimalist, stability, and cushioned models that will help runners of all stripes make the most of their running this autumn.

Brian O’COnnOr

adidas adiStar BooSt

CategOry: StaBilityWeight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz.PriCe: $170adidaS.COM

The adiStar Boost is a cushioned trainer for roads, dirt and gravel that provides a new approach to the conventional EVA-based foam. Ideal for heel strikers, this stability-minded shoe provides a lightweight experience for a shoe category often relegated to heavier models. Our testers found the Boost to be responsive on long and short runs, providing a bold new option in its category.

Nike LunarGLide 5

CategOry: StaBilityWeight: Men’S 10.1 Oz. | WOMen’S 8.1 Oz.PriCe: $110nikerunning.COM

The Nike LunarGlide 5 is the fifth incarnation of the LunarGlide shoe line, providing ample cushioning, a slight amount of stability, and the feel and weight of a neutral trainer. Featuring Nike’s Lunarlon midsole material, the shoe offers a reliable and durable trainer for stability seekers. Reviewers found the new LunarGlide 5 to offer improvements in the comfort and ride departments, providing a smooth and reliable experience in all conditions.

Asics GeL nimBuS 15

CategOry: CuShiOningWeight: Men’S 11.5 Oz. | WOMen’S 9.4 Oz.PriCe: $145aSiCS.COM

This year’s update to the perennial favorite Nimbus model pairs innovation with predictability, featuring a flexible forefoot, ample cushioning, and memory foam to create a comfortable and supportive ride. The latest version of the Nimbus builds upon the strengths of the brand, providing subtle modifications while staying true to the design runners have come to know and love.

Puma FaaS 100r

CategOry: MiniMaliStWeight: Men’S 6 Oz. | WOMen’S 4 Oz.PriCe: $90PuMa.COM

The Faas 100r is a racer for runners not looking for a strictly minimalist experience, but who still appreciate responsiveness in a racing shoe. The model is thin, breathable and flexible — a refreshing combination of characteristics on race day. Our testers found the sole to have enough give and cushion to absorb the explosive pressure of push-off during the heat of a race, but reported it doesn’t feel like a platform. An excellent racing flat for the 5K-10K range, the shoe also shows potential for half marathons and weekly training.

Brooks GLycerin 11

CategOry: neutralWeight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz.PriCe: $150BrOOkSrunning.COM

The newest incarnation of Brooks’ popular Glycerin model builds upon the strengths of its forbearers, featuring a 3D printed overlay and soft mesh fabric upper, ample cushioning throughout the heel and forefoot, and the subtle support that has brought the shoe to its eleventh iteration. Major alterations include the removal of the midfoot shank, optimizing ground contact and foot transition.

ECCO Biom eVo racer Lite

CategOry: lightWeightWeight: Men’S 8.5 Oz. | WOMen’S 6.4 Oz.PriCe: $130eCCO.COM

The ECCO Biom Evo Racer is the second generation of the brand’s Biom line, which presents runners with a novel, anatomical design that’s shaped to the human foot. The Evo Racer employs a durable polyurethane outsole rather than typical EVA foam, providing responsiveness and cushioning upon ground-strike. The Evo Racer’s weight aligns with that of most lightweight trainers or long-distance racers, and our wearers found its neutral profile to be accommodating for a wide number of runners.

Saucony PowerGrid ride 6

CategOry: neutralWeight: Men’S 9.9 Oz. | WOMen’S 8.8 Oz.PriCe: $110SauCOny.COM

The Ride 6 provides minor alterations based off of the revolutionary changes in the Ride 5. The cushioned forefoot, flexible ride, and dependable fit are all found within the newest version of the shoe — leaving the shoe’s treads to be the key difference-maker between the two models. As highly acclaimed as the Ride 5 was in 2012, the Ride 6 was designed to keep the best part of its previous version intact with few substantive differences.

MizunowaVe Sayonara

CategOry: lightWeightWeight: Men’S 7.9 Oz. | WOMen’S 6.7 Oz.PriCe: $120MizunOuSa.COM

Mizuno revamps their performance trainer line with the Wave Sayonara. The Sayonara has a generous toebox and a snug, secure fit throughout. A flexible forefoot combined with a slightly lower heel-to-toe offset creates a smooth ride. Full ground contact provides just enough stability. Our reviewers found the Sayonara to be a capable everyday trainer or a racer, providing a responsive and lightweight running experience.

Skechers Gorun SPeed

CategOry: MiniMaliStWeight: Men’S 7.5 Oz. | WOMen’S 5.8 Oz.PriCe: $110SkeCherS.COM

Built to U.S. marathoner Meb Keflezighi’s specifications, the GOrun Speed is Skechers’ new racing flat that puts speed and weight at the forefront of its design. A new staple within the brand’s performance division, the GOrun Speed provides a 4mm-drop platform with just enough cushioning to keep minimalist enthusiasts happy, while allowing newbies to make a foray into the world of minimalist running and racing. Designed as a marathon racing shoe, our reviewers say the model has more cushioning than a 5K maven might be accustomed to in a flat. But that said, it performs excellently as a minimal trainer and a middle- to long-distance racing shoe.

New Balance 870V3

CategOry: StaBilityWeight: Men’S 9 Oz. | WOMen’S 7.8 Oz.PriCe: $110neWBalanCe.COM

New Balance modifies the outsole design of their mild-stability trainer during this year’s reboot to the 870v2. The newest model is flexible enough to fit the neutral runner, but is reinforced in the right places to support the moderate overpronator. A very versatile shoe, the 870v3 can do everything from everyday training to racing.

Newton RunningenerGynr

CategOry: lightWeightWeight: Men’S 9 Oz. | WOMen’S 7 Oz.PriCe: $119neWtOnrunning.COM

A brand-new model from Newton, the EnergyNR is a lightweight trainer geared toward the lightweight sect. Featuring a new take on the company’s signature lug design, the EnergyNR seeks to bring the “Newton experience” to the broader running market. The EnergyNR aims to promote a seamless transition for newcomers to the brand’s design, providing just enough of its signature design elements found in other models to introduce runners to the Newton experience.

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THE AUTHORBrian O’Connor is the managing editor for runningshoesguru.com (a leading running shoe review website) and an avid runner. When not looking for new trails and uncharted paths in the New York City area, he is responsible for coordinating the website’s reviews and content along with a staff of seasoned runners and writers.A

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Fall Shoe GuideWith fall weather upon us, we’re finally able to get out for cooler runs, longer distances, and the big races we trained for all summer long. With these perks of the season in mind, shoe companies have put forth their best designs and most innovative installments of fan-favorite shoes. Our rundown of the best Fall 2013 shoes features plenty of newcomers alongside faithful models that have withstood time and miles of long running. Below are our picks for the crop of the season—a variety of minimalist, stability, and cushioned models that will help runners of all stripes make the most of their running this autumn.

Brian O’COnnOr

adidas adiStar BooSt

CategOry: StaBilityWeight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz.PriCe: $170adidaS.COM

The adiStar Boost is a cushioned trainer for roads, dirt and gravel that provides a new approach to the conventional EVA-based foam. Ideal for heel strikers, this stability-minded shoe provides a lightweight experience for a shoe category often relegated to heavier models. Our testers found the Boost to be responsive on long and short runs, providing a bold new option in its category.

Nike LunarGLide 5

CategOry: StaBilityWeight: Men’S 10.1 Oz. | WOMen’S 8.1 Oz.PriCe: $110nikerunning.COM

The Nike LunarGlide 5 is the fifth incarnation of the LunarGlide shoe line, providing ample cushioning, a slight amount of stability, and the feel and weight of a neutral trainer. Featuring Nike’s Lunarlon midsole material, the shoe offers a reliable and durable trainer for stability seekers. Reviewers found the new LunarGlide 5 to offer improvements in the comfort and ride departments, providing a smooth and reliable experience in all conditions.

Asics GeL nimBuS 15

CategOry: CuShiOningWeight: Men’S 11.5 Oz. | WOMen’S 9.4 Oz.PriCe: $145aSiCS.COM

This year’s update to the perennial favorite Nimbus model pairs innovation with predictability, featuring a flexible forefoot, ample cushioning, and memory foam to create a comfortable and supportive ride. The latest version of the Nimbus builds upon the strengths of the brand, providing subtle modifications while staying true to the design runners have come to know and love.

Puma FaaS 100r

CategOry: MiniMaliStWeight: Men’S 6 Oz. | WOMen’S 4 Oz.PriCe: $90PuMa.COM

The Faas 100r is a racer for runners not looking for a strictly minimalist experience, but who still appreciate responsiveness in a racing shoe. The model is thin, breathable and flexible — a refreshing combination of characteristics on race day. Our testers found the sole to have enough give and cushion to absorb the explosive pressure of push-off during the heat of a race, but reported it doesn’t feel like a platform. An excellent racing flat for the 5K-10K range, the shoe also shows potential for half marathons and weekly training.

Brooks GLycerin 11

CategOry: neutralWeight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz.PriCe: $150BrOOkSrunning.COM

The newest incarnation of Brooks’ popular Glycerin model builds upon the strengths of its forbearers, featuring a 3D printed overlay and soft mesh fabric upper, ample cushioning throughout the heel and forefoot, and the subtle support that has brought the shoe to its eleventh iteration. Major alterations include the removal of the midfoot shank, optimizing ground contact and foot transition.

ECCO Biom eVo racer Lite

CategOry: lightWeightWeight: Men’S 8.5 Oz. | WOMen’S 6.4 Oz.PriCe: $130eCCO.COM

The ECCO Biom Evo Racer is the second generation of the brand’s Biom line, which presents runners with a novel, anatomical design that’s shaped to the human foot. The Evo Racer employs a durable polyurethane outsole rather than typical EVA foam, providing responsiveness and cushioning upon ground-strike. The Evo Racer’s weight aligns with that of most lightweight trainers or long-distance racers, and our wearers found its neutral profile to be accommodating for a wide number of runners.

Saucony PowerGrid ride 6

CategOry: neutralWeight: Men’S 9.9 Oz. | WOMen’S 8.8 Oz.PriCe: $110SauCOny.COM

The Ride 6 provides minor alterations based off of the revolutionary changes in the Ride 5. The cushioned forefoot, flexible ride, and dependable fit are all found within the newest version of the shoe — leaving the shoe’s treads to be the key difference-maker between the two models. As highly acclaimed as the Ride 5 was in 2012, the Ride 6 was designed to keep the best part of its previous version intact with few substantive differences.

MizunowaVe Sayonara

CategOry: lightWeightWeight: Men’S 7.9 Oz. | WOMen’S 6.7 Oz.PriCe: $120MizunOuSa.COM

Mizuno revamps their performance trainer line with the Wave Sayonara. The Sayonara has a generous toebox and a snug, secure fit throughout. A flexible forefoot combined with a slightly lower heel-to-toe offset creates a smooth ride. Full ground contact provides just enough stability. Our reviewers found the Sayonara to be a capable everyday trainer or a racer, providing a responsive and lightweight running experience.

Skechers Gorun SPeed

CategOry: MiniMaliStWeight: Men’S 7.5 Oz. | WOMen’S 5.8 Oz.PriCe: $110SkeCherS.COM

Built to U.S. marathoner Meb Keflezighi’s specifications, the GOrun Speed is Skechers’ new racing flat that puts speed and weight at the forefront of its design. A new staple within the brand’s performance division, the GOrun Speed provides a 4mm-drop platform with just enough cushioning to keep minimalist enthusiasts happy, while allowing newbies to make a foray into the world of minimalist running and racing. Designed as a marathon racing shoe, our reviewers say the model has more cushioning than a 5K maven might be accustomed to in a flat. But that said, it performs excellently as a minimal trainer and a middle- to long-distance racing shoe.

New Balance 870V3

CategOry: StaBilityWeight: Men’S 9 Oz. | WOMen’S 7.8 Oz.PriCe: $110neWBalanCe.COM

New Balance modifies the outsole design of their mild-stability trainer during this year’s reboot to the 870v2. The newest model is flexible enough to fit the neutral runner, but is reinforced in the right places to support the moderate overpronator. A very versatile shoe, the 870v3 can do everything from everyday training to racing.

Newton RunningenerGynr

CategOry: lightWeightWeight: Men’S 9 Oz. | WOMen’S 7 Oz.PriCe: $119neWtOnrunning.COM

A brand-new model from Newton, the EnergyNR is a lightweight trainer geared toward the lightweight sect. Featuring a new take on the company’s signature lug design, the EnergyNR seeks to bring the “Newton experience” to the broader running market. The EnergyNR aims to promote a seamless transition for newcomers to the brand’s design, providing just enough of its signature design elements found in other models to introduce runners to the Newton experience.

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THE AUTHORBrian O’Connor is the managing editor for runningshoesguru.com (a leading running shoe review website) and an avid runner. When not looking for new trails and uncharted paths in the New York City area, he is responsible for coordinating the website’s reviews and content along with a staff of seasoned runners and writers.A

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10K$35$45$55

10K, Half Marathon, and 20 Mile Races Pearl Harbor Bike Path

*Veteran's Day Weekend*

Pearl Harbor Historic Trail.

Saturday November 9th starting at 7 AM

20 MileHalf Marathon

Online Registration Only. For more information, visit

$45Until July 31 August 1 - Sep 30Sep 31 - Nov. 7th

www.RunPearlHarbor.com

$55$55 $65$70 $80

K a i l u a H i g h S c h o o l S u r f r i d e r s5 K / 1 0 K F U N R U N / W A L K

1 7 t h . A n n u a lS u n d a y , N o v e m b e r 1 0 , 2 0 1 3 , 7 a . m .

DISTANCE: Run/Walk: 5k(3.1 miles); 10k (6.2 miles)Enchanted Lake area. Oncompletely new easier courses.WHEN & WHEREThe Fun Run/Walk begins at7am, Sunday, November 10,2013 at Kailua High School,451 Ulumanu Drive.

WHYHelp Kailua High School’sPrograms

SCORINGChip timing. Pick up race day.

AWARDSAwards for run finishers:Trophies for 1st place maleand female overall winners;medals for 1st, 2nd, and 3rdplace male and female finish-ers in all categories.

PRIZESRandom drawings for prizes.

2012 Female 5K Overall Winner Yvonne Covington 21:46

7-12 Katie Hashimoto 23:4513-16 Marissa Kauppi 26:2717-18 Lily Berryliftee 30:12

19-24 Jenna Matsumoto 25:1025-29 Andrea Lowrey 24:00

30-34 Dar Grignon 29:0635-39 Melissa Lieberman 32:43

40-44 Michele Tritt 24:2445-49 Christine Denton 34:00

50-54 Rhonda Black 26:4155-59 Susan Redpath 26:18

60-74 Pat Edelen-Smith 49:00

2012 Male 5KOverall Winner Makai Clemons 18:40

7-12 Aidan Riehl 22:2113-16 Colin Kubota 19:11

17-18 Dominic Ramiscal 22:0419-24 Jared Matsumoto 53:5325-29 Chris Rodriquez 22:0530-34 Thomas Gouard 18:57

35-39 Jeremy Miller 23:27, 40-44 Steve Clemons 19:44 45-49 Mark Borawski 22:07, 50-54 David Christopher 19:5155-59 Joe Laturnau 22:56, 60-64 Kent Billings 25:46

65-69 Ed Kemper 27:1170-79 John Gluck 29:26

80+ Siegfred Remler 56:10

2012 Female 10K Overall Winner Christal Cuadra 41:17

17-18 Abbie Kaleo 1:52:1519-24 Lauren Ellefson 56:3325-29 Rachelle Layman 44:47

30-34 Laura Darrow 47:05, 35-39 Laura Crago 53:4640-44 Jean Riehl 48:05, 45-49 Stefy Matsumura 43:5150-54 Lisa Pietsch 55:55, 55-59 Yvette Flynn 56:2460-64 GK Griffin 1:06:43, 65-69 Linda Zarchin 1:12:05

2012 Male 10K Overall Winner Tyler Hubbard 36:10

7-10 Nicholas Pugliese 48:4713-16 Cedric Petty Jr. 40:2017-18 Race West 42:04

19-24 Michael Garza 41:2425-29 Peter Keegan 46:01

30-34 Matthew Libstorff 39:1135-39 Jason Florimonte 39:03, 40-44 Bryan Cook 44:22

45-49 Jerry Van Hooser 39:4450-54 Ted Leon 41:46

55-59 Richard Shift 46:5860-64 Frank Pugliese 50:4060-64 Henk Verhagen 54:07

RACE PACKET PICK-UPSaturday, Nov. 9 at Kailua High Gym.noon to 3 pm.Sunday, Nov. 10, the morning of the race from 6 am.

REGISTRATIONMail-in entries must be postmarkedby Nov. 5, 2013. No guaranteeof t-shirt for late entrants.

MAKE CHECK PAYABLE TO:Friends of Kailua High School

MAIL TO:Attn: A. Higashi424 Kaipika St.Kailua, HI 96734

Please mail by Nov. 5, 2013,Raceday registration accepted til 6:30AM

Register online at active.com

INFORMATIONCall Anne Higashi at 223-5750or Ed Kemper at 225-2965.

2 0 1 3 E n t r ySex (Circle one) M F Age on race day (11/10/13)_____T-Shirt (Circle one. If size is not indicated, adult large will be given.)Adult S M L XL XXL Child M LRun/Walk Division (Circle one): 7-12, 13-16, 17-18, 19-24,25-29,30-34,35-39,40-44,45-49,50-54,55-59,60-64,65-69,70-74,75-79,80+Last Name, First Name_____________________________________________Address______________________________City_________________State_________Zip_____Phone__________________E-mail address______________________

REGISTRATION DONATION ENCLOSEDAll donations are non-refundable.

Regular (Postmarked by Nov. 5) Late (after Nov. 5)__$25 with t-shirt __$30 with t-shirt__$15 no t-shirt __$20 no t-shirt__$12 t-shirt only __$15 t-shirt onlyKailua High School Students ONLY:__$12 with t-shirt __$8 no t-shirt

I know that running a road race is a potentially hazardouz activity. Ishould not enter and run unless I am medically able and properlytrained. I know that there will be traffic on the course route. I assumethe risk of running in traffic. I assume any and all other risks associ-ated with this event including but not limited to falls, contact withother partcipants, the effects of weather, including high heat andhumidity, and the condition of the roads, all such risks being knownand appreciated by me. Knowing these facts and in consideration of

your accepting my entry, I hereby for myself, my heirs, executors, adminis-trators, or anyone else who might claim on my behalf, covenant not to sue,and waive, release, and discharge the Friends of Kailua High School, theDepartment of Education, State of Hawaii, City and County of Honolulu, this eventsofficers, directors, members, volunteer-agents, succesors, assigns or anyoneacting on their behalf, from any and all claims of liability for death, personal injury,or property damage of any kind the nature whatsoever arising out of or in thecourse of my participation in this event.

Signature:___________________________Signature of parent or guardian if under 18___________________Date________

5K____ 10K____

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

Contact Omar Zaldana Phone: 541-5251 e-mail: [email protected]

EVENT: ___Classic (2K) ___ Lite (1K) GENDER: ___ Male ___Female *Must be filled out completely or we will not be able to register you, Mahalo* Age on race day: _____ Amount Enclosed: _____ Check one below: (All fees are non-refundable)

___ $30 Entry fee + towel (postmarked by 11/16/12)

___ $40 Late entry accepted until 8 am on race day (Towel included if available) ___ $20 Kamehameha Swim Team Member or YMCA Swim League Member (No Towel)

Waiver for the 2013 Nu'uanu YMCA & Waikiki Swim Club Turkey Swim. Read carefully and sign. In consideration and acceptance of my entry, I, the undersigned, intending to be legally bound, do hereby, for myself, my heirs, executors and administrators, waive, release, and forever discharge all rights and claims for damage which may hereafter accrue to me against the Nu'uanu YMCA, Waikiki Swim Club, race volunteers, the City and County of Honolulu, the State of Hawaii, and their officers, agents, representatives, successors, and/or assigns for any and all damages which may be suffered by me in connection with my association or entry in the 2013 Nu'uanu YMCA & Waikiki Swim Club Turkey Swim. I will personally inspect the race course prior to the race and verify to my satisfac-tion that the course is safe for my participation, I have read the race application in its entirety and I understand that this race is a physically demanding event designed for only those individuals who are competent in open ocean swimming. Further, I attest and verify that I am physically fit and have sufficiently trained for the completion of this race and have no known medical condition that will prevent my successful completion of this race and my physical condition had been verified by a licensed medical doctor.

2013 Turkey Swim

Signature (if participant is under 18 years old, this form must be signed by parent or legal guardian) Date signed

START: Promptly at 8:30 am, at Ala Moana Beach Park, Diamond Head end. A staggered start may be used depending on the number of entrants.

COURSE: The 1000 and 2000 meter courses begin at the Diamond Head end of Ala Moana Beach Park, near the Magic Island parking lot. Participants swim towards the Ewa end of the park for 500 or 1000 meters, round the buoy clockwise and return over the same course, keeping the finish buoy on their left. The finish line is up the beach about 20 yards.

DIVISIONS/AWARDS: 2K Elite Male & Female: Award given to the top three male/female finishers. 1K Male & Female: Award will be given to the top three male/female finishers. 2K Age Groups (Male & Female) 10 & under, 11-12, 13-14, 15-18, 19-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, and 85 and up. Award will be given to the top 3 finishers in each age group. Contact info: Omar Zaldana Phone: 541-5251 E-mail: [email protected]

CHECK - IN & REGISTRATION: 7:00am to 8:00am on race day at the Magic Island end of Ala Moana by Lifeguard stand 1E.

ENTRY FEE & DEADLINES: $30, if postmarked by 11/16/13

Includes a 2012 Turkey Swim Towel. $40, late entry accepted up to 8 am on

race day, includes a towel if available. Checks payable to the Nu’uanu YMCA. Mail to: 2013 1K/2K Turkey Swim Nu'uanu YMCA 1441 Pali Highway Honolulu, Hawaii 96813a

Last Name ____________________ First Name _______________ Street Address ____________________________________________ City, State, Zip ___________________________________________ Phone Number

TURKEY SWIM

2013 Nu'uanu YMCA & Waikiki Swim Club

Ala Moana Beach Park, Saturday, November 23rd Featuring the Classic 2K and The Turkey Lite 1K Swim

By Caitlin Stanley

July 28th, 2013 proved to be a beautiful yet chal-lenging day for the competitors in this year’sMoloka’i to O’ahu world paddleboard champi-onships. Tropical Storm Flossie was courteousenough to withhold her gusto, but the Ka’iweChannel had worked up its own storm to chal-lenge the racers. Reflected in this year’s finish-ing times was the treadmill effect of an outgoingtide, which gave the athletes a longer battle thanthey were anticipating.

Not surprisingly, thisy e a r’s leaderboard wasdominated by the all pow-erful paddlers from DownU n d e r. The A u s t r a l i a n sstole first, second, andthird in the Men’s Proneunlimited with Brad Gaulfinishing in 5:05:32, CamCole in 5:07:49, and MattPoole in 5:11:09. T h e s emen proved their athleticprowess and intense deter-mination as they raced

their boards to the very last moment. The threecrossed the finish line triumphantly thrustingtheir arms upward. After taking a moment toprocess their finish they were met with joyousembraces from friends and family members.An upset in the Men’s Stand Up Unlimited camefrom Australian Travis Grant (4:50:17) who vic-toriously claimed first place. Grant chose a dif-

ferent, more Northerlyroute which enabled him tocut off the favored ConnerBaxter (3rd, with 5:02:02)and Kai Lenny (4th, with5:07:57) of Maui. In sec-ond place was ScottGamble from Honoluluwith a finishing time of5:00:53.

First in the women’s pronedivision, to no one’s sur-prise, was the talentedJordan “Magic” Mercerwho claimed her third winat the M2O finish line. Shefinished with a time of6:10:00, putting up anoth-er victory for the Aussies.She dug deep into thewater with long fluidstrokes as she approachedthe mouth of the finish line

between the big red Duke’s buoys , sailing herboard into the finishing bay. After crossing theline into her freedom from the ocean she jumpedjoyfully onto her board and threw her handsupward: a moment of pure satisfaction, love, andrelief. Like many others she fell backwards intothe water at the immense joy of finishing. Onceshe made it to the crowd tears of joy and relieffell freely. Mercer kept a strong lead on her com-petitors: Leane Darling came in second in6:22:40 and Candace Appleby was third in

6:41:22. All three women gathered at the finishline amongst the flurry of racers congratulatingtheir fellow competitors.

The female SUPs stoodstrong this year withTerrene Black of Australiain first (5:40:40), JenniferKalmbach of the BigIsland in second (5:45:22),and Sonni Honscheidbringing home third forGermany (5:52:07). Blacksurprised everyone byproving that she was theracer to beat– many wereexpecting favorite Andrea Moller of Maui totake the win.

This year’s athletes proved as strong as ever, andall seemed to enjoy every bit of pain they putthemselves through. It would be nearly impossi-ble to not be inspired by the racers at the finishline, their unabashed joy obviously masking thepain their bodies were experiencing. The reliefthey felt to be standing on immovable earth waspalpable and the joy and pride in their finish sentcontagious smiles and happy tears through themass of spectators. This year’s finish was a showof utter determination and the ultimate in allthings endurance. To view a complete listing ofresults for divisions not mentioned and to viewpictures taken throughout the day check outmolokai2oahu.com.

Australia Dominates at this Year’s M20 Championships

Prone UnlimitedChampion, Brad Gaul

Men’s SUP Champion,Travis Grant

Women’s ProneChampion, Jordan Mercer

Women’s SUPChampion, Terrene Black


By Larry Inouye

“The weather is a dominant factor for this runand can be at least as formidable as the terrain,remoteness, or high altitude. It is our generalopinion that the first fatality we may have willbe either from hypothermia or lightning.” – 2013Hardrock Hundred Runners Manual.Thunder, lightning, freezing rain, pelting hail,and more rain. I’m thirty-seven miles into therace and have just crossed over the top ofHandies Peak. At 14,048 feet, it is the highestpoint of the race. Twenty minutes ago the skieswere clear, the sun bright, and you could see thespectacular San Juan mountains extending 50miles away. Now everywhere I look is dark,cold, wet and gray. Thanks to the foresight ofmy crew/pacers Marian Yasuda, SarahMcIntosh, and Cheryl Ridlon, I find a light rainjacket and gloves in my pack and am able tocontinue running down the mountain in relativecomfort.

Hardrock has a well-deserved reputation ofbeing one of the most difficult ultramarathons inexistence. While most ultramarathons give youbetween 30 to 36 hours to complete the race,Hardrock allows you 48 hours. Over the 100-mile course, you cross over the tops of numerousmountain peaks for a total elevation gain of33,124 feet. Many of the climbs top outbetween 12,000 and 13,000 feet and tempera-tures can range from 90 degrees during the dayto about 20 degrees at altitude during the night.After 42 miles you are allowed to run with apacer. My first pacer, Cheryl Ridlon, has exten-sive knowledge of the course and helped menavigate through some of the more difficultareas. She also monitored my overall conditionand made some critical adjustments to my intakeof calories and hydration. Fourteen miles later, we arrived in great condi-tion at Ouray aid station, the lowest point of therace at 7,700 feet. Sarah and Marian re-outfit-ted my pack, bundled me in warmer clothing andmade sure I ate and drank enough before starting

out into the night on an eleven mile climb to13,100 feet. Marian paced me during this sec-tion; I needed her not only because she’s asuperb climber, but also because she can put up

with me at 4 a.m. when I’m more than a littlesulky. Surprisingly, this section went well as aresult of her enthusiasm and positive energy.We arrived at the Telluride aid station (73 miles)in the early morning where I changed out of mywet clothes and refueled. Sarah and I had twodifficult climbs to get through over the next six-teen miles. This would be one of the hardestsegments for me as I was beginning to feel thecumulative effects of the high altitude. Severalmiles later, I was unable to drink or eat anythingwithout feeling nauseous. The lack of caloriesand water began to tax all of my resources andslowed me down considerably. Sarah was

great–relentless in keeping me moving withoutkilling me. Somehow, we made it to the nextaid station ( at mile 89) where Cheryl took overand paced me as I struggled through the finalmiles to finish a little after midnight on Sundaymorning.Hardrock was my most difficult ultra and Icouldn’t have done it without the support of mycrew and pacers: Neal Yasuda, Jeff and VanessaHuff, Sheri Kishaba, Rodney Young and theHealthways Hawaii team, Runners HI, and theHawaiian Ultra Running Team. I can’t thankyou enough. You all helped to make Hardrock avery special race for me.

Hardrock - A True Test of Endurance


KUALOA RANCH, OAHU // NOV. 24, 2013 //

TRAIL RUN WORLD CHAMPIONSHIP

SIX TH A NNUA L

VISIT XTERRATRAILRUN.COM OR CALL 877-XTERRA-1

INTRODUCING THE NEW XTERRA HAWAII TRAIL RUN SERIES

OCT. 19, 2013 – XTERRA GUNSTOCK TRAIL RUN 21K/5K (GUNSTOCK RANCH, LAIE, OAHU)

OCT. 26, 2013 – XTERRA KAPALUA TRAIL RUN 10K/5K (KAPALUA, MAUI)

JULY 2014 – XTERRA FREEDOM FEST TRAIL RUN 10K/5K (KUALOA RANCH, OAHU)

OPEN TO ALL RUNNERS. EARN POINTS TOWARD A SERIES CHAMPIONSHIP AND ENTRIES TO THE

2014 XTERRA TRAIL RUN NATIONAL CHAMPIONSHIP.

21K CHAMPIONSHIP COURSE10K / 5K / ADVENTURE WALK

ALL COURSES OPEN TO ALL RUNNERS

XTERRATRAILRUN.COM | 877-XTERRA-1

produced by

Hawaii Sport Magazine has expanded its BigIsland coverage and will now be featuring a racerecap or athlete profile from the island of Hawaiiin every issue! This report comes from Tom Solisof the Hawaii Cycling Club. Photos by Bob Fewell.

What a day, what a race, what a location for theHawaii Cycling Club’s Mauna Loa TrainingTime Trial held on Saturday, July 13, 2013!The Mauna Loa Training Time Trial was a veryspecial event. The day was postcard picture-per-fect -- clear and comfortable, with only a slightbreeze, and the views from the finish line at11,000 feet were spectacular! The numerous ups,downs, twists, and turns make the course muchmore difficult than the 4,400 elevation gain over16.9 miles would indicate because they preventriders from getting into a steady pace. This,however, is part of the experience and adventureof this time trial! The Mauna Loa ObservatoryRoad was very safe despite being very narrow.One 0.7 mile section near the finish was rough,but the entire course was paved and the only carspresent were those of the HCC volunteers. It wasalmost a closed course!

Penn Henderson was the winner with a time of1:21:47. Penn’s average speed was 12.4 mphover the difficult 16.9 mile Mauna LoaObservatory Road. Starting 33rd in the 36-riderfield, Penn passed all but one cyclist, Max LaFortune, who had a second place time of1:27:15. Rounding out the first four finisherswere Sean Maynard (1:33:39) and Bob Patey(1:33:59), just 20 seconds behind. Kym Kisertook the win for the women in 1:48:13, followedby Pam Harlow (2:10:29) and Shirley Pratt(2:18:32).

Two inspired competitors were John R. Cole, 71years old, who completed the course in 2:55:06,and Jason Heady, who powered his way upMauna Loa with will and determination to finishin 3:38:12. Congratulations John and Jason!The finishers were very excited about the expe-rience and many were overheard saying theywould be back next year and would encouragefriends to participate. Thank you to all the volun-teers -- Gail De Silva, Bob Fewell, JoeLoschiavo, Dave Pratt, Sylvia Ravaglia, Rich

Ritter, Jonas Rull, and Linda Yoshida -- and toChris Graper of the Division of Forestry andWIldlife in Hilo for working on the Permits forthis time trial. Thanks to Ironman for the use ofsigns and traffic cones, and to Bike Works forthe use of a tent, chairs, and table. Thank you toHCC’s 2013-2015 sponsors Bike Works andKiser Motorcycles for supporting HCC activi-ties.See you next year at the second annual MaunaLoa Training Time Trial!

1st Annual Moana Loa Training Time Trial


Waiver and release of liability: In consideration of my acceptance of this entry, I acknowl-edge that participation in this event is a test of a person’s physical and mental limits, and carries with it certain inherent risks, including the potential for serious injury or death caused by terrain, facilities, weather, the condition of the athletes, vehicular traffic, actions of other people, including but not limited to participants, volunteers, spectators and coaches. I understand and agree that I am voluntarily participating in the New Year’s Reso-lution Ultra Run & Relay and agree to comply with the rules, regulations and event instruc-tions. I certify that I am physically fit and have sufficiently trained for participation in this event, and that my physical condition has been verified by a licensed medical doctor. I, on behalf of myself, my heirs, executors and administrators, next of kin, successors and as-signs, insurers, and anyone able to claim through, by or under me hereby waive, release and discharge the Tropical Triple Crown, Kualoa Ranch, The Leukemia & Lymphoma Society, event sponsors, and volunteers, their agents, and other related persons or entities from any and all liability for my personal injury, disability, death, property damage, property theft or actions of any kind which may hereafter accrue to me; I further waive, release and dis-charge the aforementioned entities from all claims or liabilities of any kind arising out of negligence or carelessness on the part of the parties named in this waiver. I understand and agree to the use of my name, pictures and/or interviews in association with The Leuke-mia & Lymphoma Society for use in broadcast, telecast, advertisements, books, films, video-tape or any other reproduction with no monetary or other consideration to me. IN ADDI-TION, I HEREBY AGREE NOT TO MOAN, GROAN, GRIPE OR COMPLAIN. I ALSO AGREE NOT TO BE MEAN TO VOLUNTEERS—- I UNDERSTAND THAT MY RACE ENTRY MAY BE REVOKED AT ANY TIME IF I AM MEAN TO ANYONE INVOLVED WITH THIS RACE!

____________________________________________________ Signature Date

First Name Last Name

Address

City State Zip Email address

Size (unisex tech): XS S M L XL 2X

Shirts not guaranteed for entries received after 12/1!! ____Individual Ultra Division ____Male ____Female ____Relay Team Division ___Male ___Female ___Mixed ___Military (All teams must have 4-6 members; Mixed require at least 2 females; Military must show active or reserve ID on race day) Team Name: ________________________________________ (creative team names are encouraged!) Team Member 2:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 3:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 4:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 5:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X Team Member 6:____________________________________ Email: _____________________________________________ Gender:_____ Size: XS S M L XL 2X

REGISTER ONLINE AT ACTIVE.COM or mail in this entry form

$85 Individual Ultra Runner $_______ $100 Individual Late Entry (after Dec. 1) $_______ $300 Relay Team Entry $_______ $350 Relay Team Late Entry (after Dec. 1) $_______ Additional tax-deductible donation to LLS: $______ TOTAL ENCLOSED: $

Make checks payable to: HIBISCUS HALF/MANGO DAYS Mail entries to: NEW YEAR’S RESOLUTION RUN 739 Kahoa Drive Kailua, HI 96734

MAKE SURE TO MAIL IN YOUR ENTRY AT LEAST

2 WEEKS BEFORE THE RACE!

2ND ANNUAL

NEW YEAR’S RESOLUTION ULTRA RUN & RELAY

KUALOA RANCH, KA’A’AWA VALLEY, OAHU, HAWAII

SATURDAY, DECEMBER 28, 2013… 7:00PM TO SUNDAY, DECEMBER 29, 2013… 7:00AM

Steve Allnutt World Class Swimmer Coach, Teacher

Striving to be the Best under the sun

Steve Allnutt knows what it takes to be among the Best. Multiple collegiate swimming honors and three North Shore Swim Series titles are testament to his commitment, and love of sport. He pushes himself to the limits in some of the most demanding conditions imaginable Steve joins us on a very special mission- to develop the best performance suncare products on Earth. Products designed specifically for the demands of Ocean Sport and the conditions Steve thrives in.

"Between coaching on the pool deck and swimming in the ocean all day , my skin needs the best protection, so I go with Planet Sun!"

www.planetsunhawaii.com Go Big!! Formulation Two Body Sunscreen Team Pump

Life As We Know It...On Two WheelsThe annual Century Ride is around the corner, and this is a great celebration of life on two wheels. For many this is the one time a year that they get to ride on their bikes, while in daily life the main mode of transportation is the box on four wheels.There used to be a “break” in traffic on the H1, or the major streets in Honolulu, for the last couple years this has slowly given way to constant traffic all day long, there is simply no rush hour any more. For many, that is not the relaxed Hawaii we used to know, now you have to add extra time and plan for it well in advance in order to get somewhere.So what can you do?While just looking to Portland, Oregon, we can see how popular and easy it is to bike there, and they deal with snow as well, why shouldn’t we be able to use the bike more often as transportation in Hawaii, sure there are hills and yes, it also means sweating. But it is so refresh-ing and makes for an easy commute when you can bike to work. Of course bicycling is not for the totally inex-perienced, it can be dangerous to ride in traffic, and you should be very careful. Hawaii Bicycling League has their Bike-Ed schoolchildren, but did you know that they had adult classes too, find a date that fits you and join:September, 2013Commuter Cycling 101 - Saturday, September 14th, 9-11am - Neal S. Blaisdell Park Waimalu Commuter Cycling 101 - Saturday, September 21st, 1-3pm - Kapiolani Community College ‘iliahi 104October, 2013Commuter Cycling 101 - Sunday, October 27th, 2-4pm - Manoa Public Library January, 2014Commuter Cycling 101 - Sunday, January 12th, 2-4pm - Manoa Public Library May, 2014Commuter Cycling 101 - Saturday, May 10th, 2-4pm - Manoa Public Library

Where to start?We are fortunate enough to have some great bikeshops in Hawaii, visit them all, find the bike you like and get started.Join an advocacy group that helps promoting biking in Hawaii. Hawaii Bicycling League is well known, and they organize the upcoming Century Ride, you can find more about them here: www.hbl.org.There are other advocacy groups and visionaries in Ha-waii and we will continue this series researching what is being done to increase the use of bikes in Hawaii. Bikestores in HawaiiThe BIKEFACTORY, 740 Ala Moana Blvd., Honolulu 808-596-884494-1388 Moaniani St., Waipio 808-678-1800

IT&B569 Kapahulu Ave., Honolulu 808-732-7227The Bikeshop1149 S King St., Honolulu, 808 596-058898-019 Kam. Hwy., Aiea, 808 487-3615 270 Kuulei Rd., Kailua 808 261-1553 Rusty Chain Cyclery2446 Koa Street, Honolulu (rental)28 Oneawa St., Kailua, 808-263-7878Wiki Bikes2570 S. Beretania St., Honolulu, 808-852-2453Holoholo Bicycles34 N. Hotel St., Honolulu, 808-221-3899 (rental)McCully Bikes2124 S King St, Honolulu, 808-955-6329Eki Cyclery1603 Dillingham Blvd, Honolulu, 808-847-2005

Photo Courtesy of Holoholo Bikes.

Camera TestIt has become quite normal to capture ev-ery moment of your life, and there are several great cameras out there. At Hawaii Sport we tested out the Sony Action Cam for you. This camera is tiny, but takes some great pictures for the athlete who do not want to carry a big camera around. Similar to the GoPro this camera can also be strapped to the head or on your helmet, the difference here, is that this camera will be on the side of your head (and not front as with the GoPro). We like the ease of use, the push of a button and you were filming, and the quality was great. It comes with a waterproof case as well. The Sony Action Cam is competitive on the price, and before you head out and buy that Christmas present, you should compare a few of the dif-ferent action camaras that are on the market.

4th annual North Shore Marathon and 3rd Annual Haleiwa 5KStarting in historic Haleiwa town these scenic runs explore the back roads of Haleiwa and for the marathon runners you’ll run out to Mokuleia where you’ll run by crashing waves and white sandy beaches. Well stocked aid stations, gentle ocean breezes and beautiful weather will keep your feet happy for all 26.2 miles and when you finish you’ll remember

your amazing day with a commemorative finisher’s only tech shirt and medal.

I’m entering: Marathon 5KLast Name_____________________________First Name_____________________________Address_______________________________City__________________, State___Zip__________, Phone___________________Email_________________________________Gender(circle) M or F age on Race Day______Shirt Type: Male FemaleShirt Size: S M L XL

______________________________ ____________________Signature Date______________________________________Signature of Parent/Guardian if under 18yrs of age

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

untiluntiluntil until

808 Race330 Cooke St.Honolulu, HI 96813make checks payable to:808 Race LLC.

Nov 20th, 2013Jan 3rd, 2014Mar 5th, 2014Apr 5th, 2014

$75$99$115$130

North Shore Marathon

Haleiwa 5K




$75$99$115$130

North Shore MarathonI’m entering: Marathon 5KLast Name_____________________________First Name_____________________________Address_______________________________City__________________, State___Zip__________, Phone___________________Email_________________________________

2014

weather will keep your feet happy for all 26.2 miles and when you finish you’ll remember your amazing day with a commemorative finisher’s only tech shirt and medal. your amazing day with a commemorative finisher’s only tech shirt and medal.

Nov 20th, 20132014

Mar 5th, 20142014

North Shore MarathonI’m entering: Marathon 5KLast Name_____________________________First Name_____________________________Address_______________________________City__________________, State___

Event Waiver:By signing this fostaff and sponsors from claims or liabilities arising out of my participation in this event including pre- and post-race activities.I give perI give perI give pe mission for free use of my name voice, rmission for free use of my name voice, ror photo in any broadcast, telecast advertise

weather will keep your feet happy for all 26.2 miles and when you finish you’ll remember your amazing day with a commemorative finisher’s only tech shirt and medal.


I’m entering: Marathon 5KLast Name_____________________________First Name_____________________________Address_______________________________City__________________, State___

and white sandy beaches. Well stocked aid stations, gentle ocean breezes and beautiful weather will keep your feet happy for all 26.2 miles and when you finish you’ll remember


Event Waiver:By signing this forBy signing this forBy signing this fo m I release 808 rm I release 808 r Race LLC, Race LLC, Rstaff and sponsors from claims or liabilities arising out of my participation in this event including pre- and post-race activities.

mission for free use of my name voice,


Event Waiver:By signing this fostaff and sponsors from claims or liabilities arising out of my participation in this event including pre- and post-race activities.I give perI give perI give pe mission for free use of my name voice, rmission for free use of my name voice, r$130

Haleiwa 5K

$75$99$115$130

North Shore Marathon

Ent

ry F

ees


$30$35$40$50

.comregister online at

web: 808racehawaii.com

4th annual North Shore Marathon and 3rd Annual Haleiwa 5K

April 6th, 2014


PRODUCT REVIEWSAminopure SportReviewed by Zara Nguyen

Where to Buy: www.Aminopure.com; Don Quijote;Marukai Marketplace; Nijiya Market; Homeo HealthC a r eDesciption: 100% L-glutamine powder to helpimprove muscle mass and muscle recovery follow-ing (endurance) exercise such as: running, cycling,swimming, etc. This is a dietary supplement.

This product has become a part of my nutritional diet for training recovery!

PROS: 1 . Product has no taste or flavor when mixed with other liquids, making it

very versatile! I have mixed Aminopure Sport in the following and havefound no additional taste: water, milk, orange juice, lemonade, coconutw a t e r, unsweetened green tea.

2 . Product is easy, quick to mix with other liquids, and does not clump up.3 . Product is very reasonably priced at $39.95 for 350g of 100% pure L-

glutamine and zero calories. I have been using this product 2–3 timesweek for the past two months.

C O N S :1 . If it was also sold in small packets, I could have some in my gym bag to

take immediately after exercise.

R ATING: 5 – Aw e s o m e !

TevaSphere Spped ShoesReviewed by Zara Nguyen

Cost: $120Desciption: Lightweight, yet stable all-terrain shoes.Where to Buy: Running Room

These truly are great shoes if you’re looking for all-terrain. They held up ingrass, sand, hiking trails, and all the jumping done in between. I need sup-port, so minimalist shoes have never worked for me, but these give the samelightweight feel with added support. Plus, once you get past the “alien-like”support pods, they’re very attractive. P R O S: 1 . Comfortable–I wore them immediately with no problems, and every day

since. My feet feel great.2 . Attractive–I was hesitant at first with pods at the bottom, but the color

and style do grow on you.3 . Truly all-terrain shoes–From hiking and bouldering to trail running,

these shoes kept up with me.4 . Supportive–I’ve been known to be a little accident-prone and these

o ffered just the right amount of support.5 . Lightweight–I bounce around teaching Aqua Fitness from a pool deck

and these never once weighed me down.CONS: 1 . Not for walking on leveled surfaces–I attempted a walk to the bank and

the pods at the bottom kept me actually off - b a l a n c e .2 . Not for long distances–Created blisters on the bottom of my feet after 4

miles of trail running.R ATING: 5 – Aw e s o m e !

Freedom RunJuly 4, 2013 • Kailua

What better way to celebrate A m e r i c a ’s birthdaythan to dress up in red, white, and blue and run? Inaddition to being lots of fun, participants support agood cause–all proceeds go to the EpilepsyFoundation of Hawaii! The race started at approx-imately 7:04AM (an ode to July 4th) and runners,moms with strollers, kids, and dogs started on theirpaths; Mine was the 10K. I rushed up and down afew hills and before I knew it, I was at the halfwaypoint at and turning around to finish the last 3miles! The finish line had plenty of wonderfulrefreshments and food to fill participants’ e m p t ystomachs, and like most people celebratingIndependence Day, I enjoyed the rest of my day bytreating myself to a huge BBQ and a full tummy!This was a very enjoyable race and I hope to beable to do it again next year.

10K Overall Male:1. Christopher Chatellier . . . . . . . . . . . . . . . 3 7 : 3 6

10K Overall Female:1. Jane Richards . . . . . . . . . . . . . . . . . . . . . . 3 8 : 5 2

5K Overall Male:1. Alexander Pawlak . . . . . . . . . . . . . . . . . . 1 6 : 5 5

5K Overall Female:1. Ashley Shuck . . . . . . . . . . . . . . . . . . . . . . 2 1 : 2 1

Coconut Chase 8KJuly 14, 2013 • Magic Island

By: Augusto DecastroThe Coconut Chase 8k is a family fun run eventwhich benefits the Leukemia & Ly m p h o m aS o c i e t y. I knew I was at the right place when Iarrived at Magic Island because just about every-one was wearing colorful grass skirts and coconutbras. At that point I knew I was in for a good time.When the starting gun went off at 6:30 in themorning, For the first mile the Hawaii SportReports team ran together to warm up and to moti-vate each other before splitting off to run at ourown speeds. The course was full of beautifulpanoramic views of Ala Wai Boat Harbor andDiamond Head and took us around Magic Islandand Ala Moana Beach Park and when the suncame up, I couldn't help but notice the awesomevolunteers who handed out water to help the run-ners cool off. Their energy and loud encourage-ment definitely made all the difference in mymotivation to keep my race pace until the finish.After the awards ceremony, the fun continued witha costume contest and giveaway prizes from spon-sors. I don't expect to be a top finisher for this race,but I do intend to be in the standings for the cos-tume contest next year.

Top Overall Men:1. Brian Nelson . . . . . . . . . . . . . . . . . . . . . . 2 7 : 4 5

Top Overall Wo m e n :1. Laura Nelson . . . . . . . . . . . . . . . . . . . . . . 3 6 : 1 3

R u n 4 R y a nJuly 27, 2013 • Mokuleia Beach Park

By: Taylor Kirihara

The Run4Ryan was agreat race with even agreater cause. P r o c e e d sfrom the race went tosupport the Ry a n ’s LightFoundation, a founda-tion created in the mem-ory of Ryan Wa g n e rwho was lost at the ageof 6 to non-HodgkinsLymphoma in 2011 .The foundation’s focusis on musical therapyand providing musicalinstruments to pediatriccancer patients. T h i sy e a r’s run raised enoughmoney to purchase 20ukes for the children.

Starting at Mokuleia Beach Park at 7am, the 10Krace took off toward Waialua town along the two-lane highway while the 5K race headed towardKaena point. Running along the highway waspeaceful and serene, broken up only by the motor-cycles escorting the cars past the runners at a safespeed. At the finish we were handed bottles ofwater and bananas to replenish our energy whilewe waited for the results and to find out who wonthe custom Run4Ryan ukes. Overall, this was aleisurely run for a great cause along a flat and run-n e r-friendly course. I highly suggest checking thisout next year as one of those “feel good” races.

10K Wi n n e r s(Male) Christopher Fischer . . . . . . . . . . . . . 3 6 : 3 9(Female) Cynthia A r c h i b a l d. . . . . . . . . . . . . 4 7 : 3 7

5K Wi n n e r s(Male) Thomas Gouard . . . . . . . . . . . . . . . . 1 7 : 4 5(Female) Mary Francis McCarthy. . . . . . . . 2 2 : 3 5


PRODUCT REVIEWSThe Feed Zone Cookbook & Feed Zone Port a b l e sReviewed by Crystal Banning

Tested at: The Hawaii Sport Test Kitchen, akaC ry s t a l ’s HouseWhere to Buy: www. f e e d z o n e c o o k b o o k . c o m ,Barnes and Noble, Amazon, iTu n e sCost: $18.00 Description: Training-focused cookbooks full ofpre- and post-workout meals as well as portableoptions to take with you on a ride or run!

The Feed Zone Cookbook and Feed ZonePortables provide endurance athletes with ano rganized and flavorful approach to fueling thebody for intense training. The philosophy of eatinghomemade food rather than using packaged,processed bars and gels is appealing and therecipes tested provided plenty of energy even dur-ing long workouts. With a few small tweaks, Ieven found the recipes dinner party-worthy! While the Feed Zone Cookbook gives endless,original ideas for daily cooking organized conve-niently in pre- and post-workout categories, theFeed Zone Portables introduces the unique con-cept of making small “bites” that can easily betaken on a run or ride. To me, this is where thebooks truly shined. After years of packaged ener-gy bars, taking a quick bite of something home-made and wholesome with real, fresh ingredients

mid-workout was sur-prisingly delightful,and with flavors rang-ing from tiny frenchtoast cakes to mini-empanadas, you willdefinitely find plenty ofrecipes that hit the spot.Better yet, these recipesuse common ingredi-ents that you most like-ly already have around

the house–no expensive trip to the specialty foodstore needed!If there is any downfall to these cookbooks it liesin the caloric density of their recipes. Perfect forthose who train most days of the week, the carbo-hydrate-rich content could easily add a pound ortwo to someone less active. For those of us whowork out on a near-daily basis, however, I highlyrecommend seeing what freshly made fuel can dofor your training–and your taste buds!

Sample Recipe from the Feed Zone Port a b l e s(reprinted with permission):

Crispy Rice Omelet1 Tablespoon olive oil1 cup cooked rice6 eggs1 1/2 teaspoons grated parmesanCoarse salt and pepper to taste

Liberally coat a medium nonstick saute pan witholive oil and place it over high heat. Once the panis hot, add the cooked rice to the saute pan, spreade v e n l y, and cook until crisp (about 3 minutes).Lightly beat the eggs in a medium bowl and pourover rice. Mix gently, then let the eggs begin to setup. Loosen the edges of the omelet with a spatulaas you tilt the pan, allowing the uncooked eggs tofill in around the edges. Cover and cook until theeggs in the center of the set up or finish in the ovenat 350 degrees for about 5 minutes. Top with grat-ed parmesan and a hearty shake of coarse salt andp e p p e r.

Cut into 6 triangles. Let cook to the touch beforewrapping in foil. Store in the refrigerator.

P R O S :1 . Beautifully laid out and easy to read.2 . Both books use common ingredients you

probably already have at home.3 . Provides a “whole food” alternative to pre-

packaged, processed foods.4 . Recipes are well-explained and easy to make,

even for beginning cooks.5 . Geared toward the serious endurance athlete.CONS: 1 . Recipes may be calorie-rich for those not

doing high level training.

R ATING: 4.5 – A L M O S T P E R F E C T !

Swim Hawaii - Adult Beginner’s Swim& Advanced Freestyle StrokeTe c h n i q u eReviewed by Zara Nguyen

Where: Kahanamoku Aquatic Complex UH Manoa Cost: $15 per class Where to Buy: www.SwimHawaii.com , [email protected]. Description: Group swim classes for kids andadults (taught separately) for beginning andadvanced levels.

Adult Beginner’s SwimI know many people who can swim, but I do notknow many people who know how to swim. T h ed i fference between being able to swim and know-ing how to swim is technique. I started the class with strokes that were jelly-likeand laughable. My body movement in the water,overall, was very strange. I had learned to swimfrom friends and family with very little teachingexperience. Their advice was to just hang out inthe water and it will come naturally. That might betrue when it comes to feeling comfortable andfloating, but a skill like swimming needs to bestudied, analyzed and refined. After only being inthe class for seven weeks, I am already feelingextremely comfortable in the water. My freestylestroke is decent and my body composition ismuch, much better than when I had started. I stillhave a few more classes to go before being able toswim from one end of the pool to the other, but Iwill get there!

PROS: 1 . Classes are limited to a maximum of five stu-

dents. Small class sizes allow for individualattention from instructors - also great becauseyou get your money’s worth.

2 . Classes are Saturdays at 30 minute intervalswith two time slots: 4:30 to 5pm and 5 to5:30pm; providing just enough time for partic-ipants to learn without overstraining.

CONS: 1 . Parking is limited. Cost is $6.00 flat at the UH

campus parking Structure, $4.00 flat at Puck’sAlley or $2.00 for two hours at Church of theCrossroads (Diamond Parking Service). Streetparking is also an option, but it can be hard tofind depending on your class time.

Adult Advance Freestyle Stroke Te c h n i q u eThe first lesson I learned in this class was intervalswimming. When it comes to swimming, intervaltraining is much different than interval training onfoot. The concept is based on intense swimming

within a given time frame and distance. The recov-ery period is the small window you are awardedwithin your given time frame when you reach theend of the set distance. In other words, your restperiod is based on how much effort you place intogetting to the end of your distance based on thetime left over. If you are curious about this concept, I highly sug-gest giving the class a shot. You may join the classat anytime. Check out www.SwimHawaii.com tosee how you can sign-up.PROS: 1 . Freestyle Stroke Mechanics are divided into 8

parts and spread out over an 8-week course. 2 . The class videotapes participant’s strokes

a b o v e - w a t e r. A review and critique forimprovement session is conducted in the fol-lowing class. Also included is a lecture high-lighting correct stroke patterns and commond e f e c t s .

3 . In addition to learning and focusing on diff e r-ent topics each week, the last 15 minutes ofclass is devoted to “interval training.” T h i sclass structure encourages (and forces) partici-pants to push harder than they would whentraining on their own time in a pool and in theocean, allowing students to see constantimprovement each week. It is great preparationfor a race, to advance to the next fitness level,or just to improve swim technique for fun.

C O N S :1 . Parking is limited.

R ATING 5 - AS GOOD AS IT G E T S !


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Hawaii Sport September 2013

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Transcript of Hawaii Sport September 2013