Hawaii Sport November 2015

NOVEMBER - DECEMBER 2015 SWIMMING, BIKING, RUNNING, TRIATHLON

FREE

CELEBRATING 20 YEARS OF ADVENTURE

Kauai, September 2015, Runner: Kevin Enriques

Photo by Kevin Enriques.

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

1 EPA-estimated hwy fuel economy for 2015 Subaru Forester 2.5i CVT models. Actual mileage may vary. 2 Claim based on cumulative awards won since 1997 from

Car and Driver (5 Best Trucks), ALG (Residual Value Awards), and Polk (Polk Automotive Loyalty Award). 3 For more information, go to IIHS.org. 4 Based on IHS

Automotive, Polk U.S. Total Registrations MY2005-October 2014. 5 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.

The mosT-award-winning small sUV2

a 2015 Top safety Pick+ with optional eyesight3

95% of subaru vehicles sold in the last 10 years are still on the road today4

subaru has the Best resale Value of all brands for 2015 according to Kelley Blue Book’s KBB.com5

32 MPG HIGHWAY1

VisiT sUBARUHAWAii.COM FOR CURREnT OFFERs And inVEnTORY

iT’s The PerfecT Time To driVe away in a new sUBarU Today!

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

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

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Editor: Christian FriisEditor-at-large: Rae SojotCopy Editor: Crystal Banning

Editorial Contributors: Sara Ecclesine, Brian Clarke, Crystal Banning, KC Carlberg, Lori McCarney, Brad Yates, Rick Keene, Mariane Uehara, Susie Stephen, Rae Sojot, Melissa Pampulov, Marion Summerer, Meredith Novack, Wendy Darling, Motaki Nakamura and Ross Oshiro.

Photos: XTERRA, Hawaii Sport Reports, Augusto DeCastro, Colin Cross, Julie Wassel, Good Eyes Photo, Bree Wee, Jesse Stephen, Wendy Darling, Richard Wilson 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/hawaiisportmagwww.hawaiisportmag.com, www.facebook.com/hawaiisportmag, and twitter: www.twitter.com/hawaiisportmag

Contact Us: [email protected]:Hawaii SportPO Box 38082Honolulu, HI 96837

Legal Information: Copyright 2015 by Hawaii Sport Mag. All rights re-served. “Views expressed in articles herein are solely those of the au-thors and are not intended to represent the views of the publisher. By submitting an article or photo to Hawaii Sport Mag., the contributor gives permission to the publisher to use such material in a manner it determines to be appropriate for the publication. Publisher is not lia-ble for any loss or damage resulting from content of advertisements.”

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

We will make this short...Because you need to go on your long run to train for the marathon. Soon it is time to line up for the marathon again, but also the XTERRA Halfmarathon is right around the corner. In this issue we are celebrating XTERRA and it’s 20 year history. You will also be able to read articles from our great contributors that can help you along in your training. Remember to check out their respective websites and blogs, they are always worth to read and follow.

We also want to send out a congratulations to three people who are working with Hawaii Sport Mag.: Lisa Allosada just com-pleted the Kona IRONMAN, Susie Stephen broke 3 hours in the Chicago Marathon, and Mariane Uehara who...you can read why inside the magazine.

Happy Training and racing.Christian Friis

Your event not listed?

Email us at

[email protected]

Oahu

Date Time Event Location Contact

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

tour November 14 tba Restoration Tour of Kualoa Ranch, Farm to Fork Kualoa Ranch www.huihawaii.org

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

swim November 21 9:00 AM YMCA Turkey Swim, 1K. and 2K. Ala Moana Beach Park 541-5251

run November 21 tba Girls on the Run, 5K. Honolulu www.girlsontherun.org

run November 26 6:30 AM Turkey Trot, Guess your time 10 Miles Kapiolani Park www.honolulumarathonclinic.org

tri November 28 7:30 AM Christmas Biathlon, 1K. Swim & 5K. Run Ala Moana Beach Park www.waikikiswimclub.org

run December 6 6:00 AM Homeward Bound 5K. Manoa Valley District Park www.homewardbound5k.blogspot.com

run December 6 7:00 AM SAM's 5K. Kapiolani Park www.mprrc.com

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

run December 13 5:00 AM Honolulu Marathon, 26.1 miles Ala Moana Boulevard www.honolulumarathon.com

run December 19 7:30 AM Holiday Hustle, 5K. Kailua Beach Park www.tropicaltriplecrown.com

run December 19 7:00 PM Haleiwa Niterun, 5K. Haleiwa www.niterun.com

run December 20 5:00 PM Jingle Rock Run, 5K. Iolani Palace, Honolulu www.jinglerockrun.com

run December 26 tba Water For the World Run, 5K. Kapiolani Park www.waterfortheworldrun.org

run January 1 7:00 AM Bosetti 10K. Hawaii Kai www.mprrc.com

run January 3 7:00 AM Bob & Ron's 5K. Kapiolani Park www.mprrc.com

run January 3 Sunrise New Years Resolution Run and Relay Kualoa Ranch www.tropicaltriplecrown.com

run January 16 tba Makahiki Challenge, Obstacle race, 5K. Kualoa Ranch www.makahikichallenge.comrun January 17 7:00 AM Harold Chapson Memorial 8K. Kapiolani Park www.mprrc.com

tri January 17 7:30 AM Magic Island Biathlon, 1K. Swim, 5K. Run Ala Moana Beach Park www.waikikiswimclub.orgrun January 30 7:00 AM Johnny Faerber 10K. Kapiolani Park www.mprrc.com

run January 30 7:00 AM Newman Center 5K. Newman Center, Manoa 988-6222bike January 31 7:00 AM Sharon´s Ride, 35, 75 and 100 miles, and Keiki Bike Ride KCC Parking Lot www.epilepsyhawaii.org/events/srrw

run January 31 7:30 AM Sharon´s Run, 5K. & 10K. and 1 mile walk KCC Parking Lot www.epilepsyhawaii.org/events/srrw

tri February 14 7:30 AM Valentines Biathlon Ala Moana Beach Park www.waikikiswimclub.org

run February 15 7:00 AM Great Aloha Run, 8.15 miles Aloha Tower to Aloha Stadium www.greataloharun.com

tri March 5 6:30 AM Haleiwa Triathlon, 400m./12miles/3miles Haleiwa Beach Park www.haleiwatriathlon.com

run March 6 7:00 AM Hawaii Pacific Health Women´s 10K. Kapiolani Park www.hawaiipacifichealth.org/womens10k

relay March 13 9:00 AM Honolulu Rainbow Ekiden Waikiki www.honoluluekiden.com

relay May 22 5:30 AM Honolulu Ekiden & Music Festival Kapiolani Park www.hnlekiden.org

Maui Events

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]

run November 26 7:00 AM Turkey Trot, 16.2 miles, and 8.6 miles Rice Park, Kula www.virr.com

run January 17 5:00 AM Maui Oceanfront Marathon, Half, 15K., 10K., & 5K. Wailea www.mauioceanfrontmarathon.com

run January 30 6:30 AM Run and Walk for the Whales, Pacific Whale Foundation Maalaea Harbor Shops www.mauiwhalefestival.org

water November 7 tba Huakai Makai, Swim, SUP and outrigger races Kailua Bay www.huihawaii.org

run November 21 8:00 AM Pilgrim Pilgrimage 5 Miler Hale Halawi Park, Kailua-Kona [email protected]

tri November 26 7:00 AM (TRI)PTOPHAN Turkey Day Triathlon Kailua Kona Pier www.kisermotorcycles.com

run November 26 7:30 AM Thanksgiving Run 5K. Coconut Island, Hilo www.bigislandroadrunners.org

run November 26 8:00 AM Wobble Gobble Run / Walk, 1 / 3.5 / 6.4 miles Walua Trail Peaman event

tri November 27 6:00 AM Ultraman World Championships Kailua Kona Pier www.ultramanlive.com

run December 19 7:30 AM Jingle Bell Run, 5K. and 2 mile walk Prince Kuhio Plaza, Hilo www.bigislandroadrunners.org

swim December 19 9:00 AM Swim Santa Swim, 1.5km. swim Kailua Kona Pier [email protected] December 20 7:30 AM Jingle Bell Beach Run 5k & 1-Mile Runs Coconut Grove Marketplace www.kona5k.com

tri December 27 8:00 AM Peaman Birthday Bonanza Kailua Kona Pier Peaman event

run June 26 5:30 AM Kona Marathon, Half, Quarter and 5K. Waikoloa Beach Resort www.konamarathon.com

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

run February 27 tba Water for the World Run, 5K. tba www.waterfortheworldrun.org

Big Island Events

Kauai and Lanai Events

Come and Join us!

Oahu

Date Time Event Location Contact

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

tour November 14 tba Restoration Tour of Kualoa Ranch, Farm to Fork Kualoa Ranch www.huihawaii.org

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

swim November 21 9:00 AM YMCA Turkey Swim, 1K. and 2K. Ala Moana Beach Park 541-5251

run November 21 tba Girls on the Run, 5K. Honolulu www.girlsontherun.org

run November 26 6:30 AM Turkey Trot, Guess your time 10 Miles Kapiolani Park www.honolulumarathonclinic.org

tri November 28 7:30 AM Christmas Biathlon, 1K. Swim & 5K. Run Ala Moana Beach Park www.waikikiswimclub.org

run December 6 6:00 AM Homeward Bound 5K. Manoa Valley District Park www.homewardbound5k.blogspot.com

run December 6 7:00 AM SAM's 5K. Kapiolani Park www.mprrc.com

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

run December 13 5:00 AM Honolulu Marathon, 26.1 miles Ala Moana Boulevard www.honolulumarathon.com

run December 19 7:30 AM Holiday Hustle, 5K. Kailua Beach Park www.tropicaltriplecrown.com

run December 19 7:00 PM Haleiwa Niterun, 5K. Haleiwa www.niterun.com

run December 20 5:00 PM Jingle Rock Run, 5K. Iolani Palace, Honolulu www.jinglerockrun.com

run December 26 tba Water For the World Run, 5K. Kapiolani Park www.waterfortheworldrun.org

run January 1 7:00 AM Bosetti 10K. Hawaii Kai www.mprrc.com

run January 3 7:00 AM Bob & Ron's 5K. Kapiolani Park www.mprrc.com

run January 3 Sunrise New Years Resolution Run and Relay Kualoa Ranch www.tropicaltriplecrown.com

run January 16 tba Makahiki Challenge, Obstacle race, 5K. Kualoa Ranch www.makahikichallenge.comrun January 17 7:00 AM Harold Chapson Memorial 8K. Kapiolani Park www.mprrc.com

tri January 17 7:30 AM Magic Island Biathlon, 1K. Swim, 5K. Run Ala Moana Beach Park www.waikikiswimclub.orgrun January 30 7:00 AM Johnny Faerber 10K. Kapiolani Park www.mprrc.com

run January 30 7:00 AM Newman Center 5K. Newman Center, Manoa 988-6222bike January 31 7:00 AM Sharon´s Ride, 35, 75 and 100 miles, and Keiki Bike Ride KCC Parking Lot www.epilepsyhawaii.org/events/srrw

run January 31 7:30 AM Sharon´s Run, 5K. & 10K. and 1 mile walk KCC Parking Lot www.epilepsyhawaii.org/events/srrw

tri February 14 7:30 AM Valentines Biathlon Ala Moana Beach Park www.waikikiswimclub.org

run February 15 7:00 AM Great Aloha Run, 8.15 miles Aloha Tower to Aloha Stadium www.greataloharun.com

tri March 5 6:30 AM Haleiwa Triathlon, 400m./12miles/3miles Haleiwa Beach Park www.haleiwatriathlon.com

run March 6 7:00 AM Hawaii Pacific Health Women´s 10K. Kapiolani Park www.hawaiipacifichealth.org/womens10k

relay March 13 9:00 AM Honolulu Rainbow Ekiden Waikiki www.honoluluekiden.com

relay May 22 5:30 AM Honolulu Ekiden & Music Festival Kapiolani Park www.hnlekiden.org

Maui Events

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]

run November 26 7:00 AM Turkey Trot, 16.2 miles, and 8.6 miles Rice Park, Kula www.virr.com

run January 17 5:00 AM Maui Oceanfront Marathon, Half, 15K., 10K., & 5K. Wailea www.mauioceanfrontmarathon.com

run January 30 6:30 AM Run and Walk for the Whales, Pacific Whale Foundation Maalaea Harbor Shops www.mauiwhalefestival.org

water November 7 tba Huakai Makai, Swim, SUP and outrigger races Kailua Bay www.huihawaii.org

run November 21 8:00 AM Pilgrim Pilgrimage 5 Miler Hale Halawi Park, Kailua-Kona [email protected]

tri November 26 7:00 AM (TRI)PTOPHAN Turkey Day Triathlon Kailua Kona Pier www.kisermotorcycles.com

run November 26 7:30 AM Thanksgiving Run 5K. Coconut Island, Hilo www.bigislandroadrunners.org

run November 26 8:00 AM Wobble Gobble Run / Walk, 1 / 3.5 / 6.4 miles Walua Trail Peaman event

tri November 27 6:00 AM Ultraman World Championships Kailua Kona Pier www.ultramanlive.com

run December 19 7:30 AM Jingle Bell Run, 5K. and 2 mile walk Prince Kuhio Plaza, Hilo www.bigislandroadrunners.org

swim December 19 9:00 AM Swim Santa Swim, 1.5km. swim Kailua Kona Pier [email protected] December 20 7:30 AM Jingle Bell Beach Run 5k & 1-Mile Runs Coconut Grove Marketplace www.kona5k.com

tri December 27 8:00 AM Peaman Birthday Bonanza Kailua Kona Pier Peaman event

run June 26 5:30 AM Kona Marathon, Half, Quarter and 5K. Waikoloa Beach Resort www.konamarathon.com

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

run February 27 tba Water for the World Run, 5K. tba www.waterfortheworldrun.org

Big Island Events

Kauai and Lanai Events

EVENT: ___Classic (2K) ___ Lite (1K) GENDER: ___ Male ___Female Age on race day: _____ Check one below: (All fees are non-refundable)

___ $25, Youths (8 min. to 17 years old) Towel included if postmarked by 11/1/14. ___ $35, Adults Towel included if postmarked by 11/1/14.

___ $40, Late entry accepted until 8 am on race day for all ages (towel included if available) Waiver for the 2014 Nu'uanu YMCA. Read carefully and sign. In consideration and acceptance of my entry, I, the undersigned, intending to be legally bound, do hereby, for myself, my heirs, executors and adminis-trators, waive, release, and forever discharge all rights and claims for damage which may hereafter accrue to me against the Nu'uanu YMCA, race volunteers, the City and County of Honolulu, the State of Hawaii, and their officers, agents, representatives, successors, and/or assigns for any and all damages which may be suffered by me in connection with my association or entry in the 2014 Nu'uanu YMCA Turkey Swim. I will personally inspect the race course prior to the race and verify to my satisfaction that the course is safe for my participation, I have read the race application in its entirety and I understand that this race is a physically demanding event designed for only those individuals who are competent in open ocean swimming. Further, I attest and verify that I am physically fit and have sufficiently trained for the completion of this race and have no known medical condition that will prevent my successful completion of this race and my physical condition had been verified by a licensed medical doctor.

Signature (if participant is 8 to 17 years old, this form must be signed by parent or legal guardian) Date signed

START: 9:00 am, at Ala Moana Beach Park, Diamond Head end. A staggered start will be used due to the number of participants.

COURSE: Begin at the Diamond Head end of Ala Moana Beach Park, near the Magic Island parking lot. Participants swim towards the Ewa end of the park for 500 or 1000 meters, round the buoy clockwise and return over the same course, keeping the finish buoy on their left. The finish line is up the beach about 20 yards. Rules: No mechanical aids such as flotation devices, fins, paddles, snorkels, or wetsuits are allowed. Course marshals will patrol the course on surfboards. No individual escorts are allowed. Swimmers who have not reached the halfway point in one-hour will be asked to default. This application is non-transferable.

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 over. Awards will be given to the top 3 finishers in each age group. Contact info: Omar Zaldana Phone: 541-5251 Email: [email protected]

CHECK-IN & REGISTRATION: 7:30am to 8:30am on race day at the Magic Island end of Ala Moana by Lifeguard stand 1E.

ENTRY FEE & DEADLINES: $25 for Youths (8 min. to 17 years old) Towel included if postmarked by 11/1/14. $35, Adults Towel included if postmarked by 11/1/14. $40, late entry accepted up to 8 am on

race day, includes a towel if available.

Mail or Walk In Registration Only

Mail to: 2014 Turkey Swim Nu'uanu YMCA

1441 Pali Highway Honolulu, Hawaii 96813

If mailing in make checks payable to

Nu’uanu YMCA

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

TURKEY SWIM

2015 Nu'uanu YMCA

Ala Moana Beach Park, Saturday, November 21st Featuring the Classic 2K swim and The Turkey Lite 1K Swim

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

Weekly HappeningsBiking on OahuDay Time Event Distance / Location InformationMon. 9:00 AM Start the week off Right, Monday morning ride Kahala Community Center 988-4633, www.hbl.org

Tues. 7:00 AM Tantalus Tuesdays Corner of Makiki Hts./St. 732-7227

Tues. 5:00 PM Tuesday Throwdown, 18-20mph. The Bikeshop Kailua 261-1553

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

Wed. 5:00 PM Wednesday Beginner Ride, 15-16mph The Bikeshop Kailua 261-1553

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

Sat. 7:30 AM 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 OahuMon.-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 Kailua Lanikai Juice www.lanikaijuice.com

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

Thur. 6:00 PM Lanikai Juice Thursday Runs Lanikai Juice in Kaka’ako www.lanikaijuice.com

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 MauiTues. 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 IslandTue./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 Groupstri Tryfitness Women's Training Women's Training - Bootcamp, Run, Bike, Swim www.tryfitnesshawaii.com

tri BOCA Hawaii Training Clinics Swimming, Biking, Running, Triathlons www.bocahawaii.com

tri Brian Clarke School of Running Running, Trail Running, Triathlons www.bcendurancetrainings.com

run Personal Best Training by Jonathan Lyau Running www.personalbesttraininghi.com

run Yoga for the Long Run Running and Yoga www.longrunergy.com

run Hawaii Running Lab Running www.hawaiirunninglab.com

swim Swim Hawaii Swim Technique with Jan Prins www.swimhawaii.com

tri Team Move Overall Fitness www.movehi.com

tri Bootcamp Hawaii Overall Fitness www.bootcamp-hawaii.com

tri SOHI Fitness Bootcamp, Overall Fitness www.sohifitness.com

tri Camp Bennett Multisport www.campbennett.com

swim University of Hawaii Masters Masters Swim Club www.uhmastersswimming.com

swim Kailua Masters Swimming Masters Swim Club www.kailuamasters.org

swim Peter Hursty's Roughwater Swim Clinic Open water Swim training [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

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 ~ , . , | @ :~ , . , | ~ , . ,

Enter online @ Active.com COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes. ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Nov. 14. Entry fee includes one T-shirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui -Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES: $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Nov. 21. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the fol-lowing age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

1 K Swim 5 K Run

Individual or Team

Enter online @ Active.com

Early Registration postmark by 11/14/15, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS.

Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: [email protected]

BIATHLON SERIES:

INDIVIDUAL or TEAM RUNNER (Phone) Sex

Sex

Email Address

Check this box if you are entering the BIATHLON SERIES

Birth Date Age Shirt Size

ZipCityMailing Address

INDIVIDUAL or TEAM SWIMMER (Last Name) (First Name)

S M L XLCHRISTMAS BIATHLON: Nov. 28, 2015

INDIVIDUAL or TEAM RUNNER (Last Name) (First Name)


S M L XL

Individual Team Biathlon Series Entry (Mail by Nov. 14) $75 $150 Biathlon Series Late Entry (Do not mail after Nov. 21) $100 $175 Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Christmas Biathlon Entry (Mail by Nov. 14) $30 $60 Christmas Biathlon Late Entry (Do not mail after Nov. 21) $45 $90

TEAM DIVISION (Check ONE only)

Male Female Mixed

TEAM AGE GROUP (Check ONE only)

0-34 35-54 55-74 75-94 95-114 115+

WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, tele-cast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.

I also agree to the terms of the waiver & release for the following events: (write initials)

Magic Island Biathlon Valentine’s Biathlon

I have read, understand and agree to the terms of the waiver & release. Date

Parent or legal guardian signature and agreement to waiver, if entrant under 18. Date

Ameriprise Financial Services, Inc. Member FINRA and SIPC. Ameriprise Financial cannot

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Running RoomHawaii

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Silvia A. Martz Memorial 5K Run

7 a.m. Sunday, December 6, 2015

Kapiolani Park $25 for non-members, $15 for members. Life members – free without shirts, $5 with shirts, but please submit entry form to be registered. Race day costs $30 for everyone. Please arrive by 6 a.m. if registering on race day. You may also register on active.com Entry fee includes T-shirt and chip-timing. NO refunds. T-shirts are not guaranteed for late entries. Packet pick-up is on Saturday, December 5, from 10am-2pm, at the Running Room, 819 Kapahulu Ave. Course starts on Monsarrat Avenue (Waikiki Shell parking lot) and proceeds clockwise for 1¾ laps around the park, finishing at marathon finish line. Walkers are welcome. Awards will be given to top three elite M&F finishers plus 5-year age-group awards. For more information, visit www.mprrc.com or telephone 295-6777. To volunteer, please e-mail [email protected] or call 295-6777. - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Silvia A. Martz Memorial 5K Run. Please use ink and print legibly. Fill out form completely. Last Name______________________First Name_______________________ Make check payable to MPRRC Address__________________________________________________________ Mail entry form with payment to: City___________________________ State__________Zip________________ TIMELINE Hawaii PO Box 25566 Phone (day)___________________Phone (eve.)________________________ Honolulu, HI 96825 Email:___________________________________ Date of Birth______________ Age on Race Day__________ Gender:_____M_____F Amount enclosed________________ Member________non-member________lifemember________late entry________race day________. T-shirt (adult sizes) S M L XL WAIVER: I know that walking/running in a road race is a potentially hazardous activity. I will not enter and run unless I am medically able and properly trained. I agree to abide by any decisions of a race official relative to my ability to complete the race safely. I assume all risks associated with running this event including but not limited to, falls, contact with other participants, the effects of weather, including high heat and humidity, traffic and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone entitled to act on my behalf, waive and release any and all rights and claims for injuries and damages I may have against and agree to hold harmless the Mid-Pacific Road Runners Club, Road Runners Club of America, the City and County of Honolulu, and all sponsors, their representatives and successors, from all claims or liabilities of any kind arising from my participation in this event, including pre- and post-race activities. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose.

Signature/ Signature of parent or guardian if entrant is under 18. Date

Running is More Than Just Arms and LegsThe Importance of Core StabilityHave you been training for the marathon or triathlon but the pain in your back, hip or knee has caused you to decrease your mileage? If that sounds familiar, then the following may help you get back on track. Proper running or swimming mechanics requires more than just moving your arms and legs in opposition. It requires a certain amount of flexibility, muscular strength and endurance, balance and core stability. The focus of this article will address core stability.

What is the core?The core is more than just the six-pack abs you see on tele-vision. It’s a group of muscles from your diaphragm to your pelvis, including the transverse abdominis, internal & external obliques, multifidus, gluteal muscles and thoracolumbar fas-cia. These muscles work synergistically to stabilize the trunk during walking, running or swimming.

Why is core stability important for running and swim-ming?According to Fredericson and Moore, 2005, “Weakness or lack of sufficient coordination in core musculature can lead to less efficient movements, compensatory movement patterns, strain, overuse and injury.” In order to maximize your training efforts, your core muscles must fire and stabilize in a coordi-nated fashion to propel your body. If one group of muscles are weak due to muscular inhibition or tightness, this timing is altered, which can lead to injury.

How does a weak core contribute to a swimmer’s/throw-er’s upper extremity mechanics?Gray Cook stated in Athletic Body in Balance, “Poor bio-mechanics causes movement mistakes in which the body compensates and uses suboptimal joint alignment, muscle coordination and posture.” As a swimmer or thrower, if you have limitations with thoracic (trunk) rotation, you may be compensating in other areas (lumbar region or shoulder) to obtain the range of motion you are lacking in your trunk, which could lead to poor mechanics or injury. I asked physical therapist Ryan Moore, from the Queen’s Center for Sports Medicine, to explain how the core stabiliz-es opposite extremities as they go through locomotion. He explained:

There are two groups of muscles that form an “X” across the body – the anterior (front) group made up of obliques and opposite-sided groin muscles, and the posterior (back) group, which includes latismuis dorsi and opposite side glutes.

The anterior group of muscles provide stability during the stance phase of gait (when your foot is in contact with the ground), and then helps to pull the leg through the swing phase (when your leg is floating off the ground). The poste-rior group works by creating tension along with the fascia to both fight rotation in the hips as well as store energy to help create a more efficient stride.

What exercises can be performed?The core is more than just a prime mover of the trunk, rather, it’s a stabilizer to transfer force to your extremities. The fol-lowing five exercises target the muscles of the core. The first two primarily focus on the gluteal muscles and the last three

Sports Medicine MattersBy Ross Oshiro, MS, ATC, LMT Coordinator, Queen’s Center for Sports Medicine

address the stabilizing muscles (e.g. trans-verse abdominis, multifidus and thoraco-lumbar fasica).

Single Leg BridgeLie on your back with knees bent 90 degrees, with your feet flat on the ground. Stabilize the core by draw-ing in the belly button, then lift the hips off the floor until your back is straight. Lift your right knee while you stabilize your body with your left foot on the ground, then alter-nate lifting your legs. Perform 10 reps for 2-3 sets.

Single Leg RDL (Reverse Dead Lift)Stand on your right foot with a slight bend in the knee. First draw in your belly button and squeeze your shoulder blades to-gether, then lift the left heel toward the ceiling. Maintain a straight back as your left leg rises; do not rotate the left hip upward. Repeat with left leg. Perform 10 reps for 2-3 sets.

V-SitSit on your butt with knees bent 90 degrees. Grasp your knees with your hands and sit up straight with shoulder blades retracted, then lift your feet off the ground. Next, let your hands go of your knees and maintain a straight spine while feet are off the ground. Hold for 30 seconds. Repeat 3-5 times.

Plank with Shoulder FlexionLay on your stomach with elbows bent at 90 degrees and weight on your toes. Draw in your belly button and squeeze your glutes together, then lift your body off the floor to where your body is straight. Next, lift your left arm in front of you while keeping your body stable with little hip motion. Repeat with right arm and perform 10 reps for 2-3 sets.

Side Plank YLay on your right side with your elbow right under your shoulder. Bend your knees slightly with feet together. Lift your body off the ground by extending the knees straight and elevating your upper body over your elbow. To increase the difficulty, lift your left arm and leg so your body forms a Y. Hold for 30 seconds, then repeat on opposite side. Perform 2-3 sets.

If you are having pain or tightness in your lower extremity (hip, knee, lower leg or ankle/foot), or if you just want to find out if you have a stable core, please call the Queen’s Center for Sports Medicine at 691-4449 to schedule an appointment.

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.

Meet our team of experts:

Rachel Coel, MDMedical Director

Elizabeth M. Ignacio, MDSurgical Director

Jill Inouye, MDPhysician

Ryan MoorePhysical Therapist

Ross OshiroCoordinator

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.

Meet our team of experts:

Rachel Coel, MDMedical Director

Elizabeth M. Ignacio, MDSurgical Director

Jill Inouye, MDPhysician

Ryan MoorePhysical Therapist

Ross OshiroCoordinator

Individual or Relay Team Trail RunSunday, January 3rdSunrise to Sunset

Kualoa Ranch, Ka’a’awa, Oahu

Name __________________________________Birthdate______________Age_____Size_____

Email (important!)_______________________________________________________________

____Individual Entry $100 ____2 person Team - $150 ____3-6 Person Team - $330

Team Name____________________________________________________________________

Team Division: Male Female Mixed Military

Team Member_____________________________Birthdate______________Age_____Size_____





awesome tales technical trails swinging tails

cows competition camaraderie

Register at www.active.com or mail to: Tropical Triple Crown, PO Box 101, Kailua, HI 96734

More fun details available at www.tropicaltriplecrown.com

Name ___________________________________________Birthdate_________Age_____

Address__________________________________________________________________

City_____________________State______Zip__________Phone_____________________

Email (important!)___________________________________________________________

Shirt Size (circle one): ___Youth Med ___Youth Large ___Small ___Medium ___Large ___XL ___2XL

Register online at www.active.com or mail to: Tropical Triple Crown, PO Box 101, Kailua, HI 96734

More fun details available at www.tropicaltriplecrown.com

5K Fun Run & WalkSaturday, December 19 - 7:30amKailua Beach Park, Kailua, Hawaii

HustleHoliday

prizes for costumes!

fun giveaways!festive t-shirts!

candy canes & hot cocoa!

____$35 before November 30th

____$40 after December 1st

Register by December 1st to guarantee your shirt!

Top 4 Signs Your Workout Isn’t WorkingKC Carlberg, MPH, Owner of Try Fitness www.tryfitnesshawaii.com

Ask the trainer:Change is an inevitable part of life. It is al-ways coming whether we are ready for it or not. When it comes to change, our workout routine is no exception. I’ve been a per-sonal trainer and coach for over 20 years.

Providing my clients with a workout routine and training schedule to reach their goals is one of my main priorities.I met a new client recently who was really struggling with her workout routine. She told me that she really enjoys working out and being fit and healthy, yet something was missing.We talked at length and came up with a new training routine that gives her variety and challenge.How can you tell if it is time for a change? Here are 4 signs that your workout routine isn’t working and what changes you can make in order to get back on track.

1. You are bored with your routineAre you dreading going to the gym? Are you bored with the treadmill? It is not uncommon to get bored of the same old routine. If you go to the gym regularly, it may be time to add some outside activities. Meeting a friend in the park after work for a run or walk can quickly transform your cardio session. A new activity like biking, hiking or water sports is a great way to keep your exercise interesting and fun. The outdoor space gives you new perspective, new terrain and has many health benefits. Researchers from Glasgow University polled nearly 2,000 active participants in the 2008 Scottish Health Survey and discovered that outdoor physical activity had a 50 percent greater positive effect on mental health than going to the gym. According to the Telegraph, they also found that walking, running, biking and other outdoor activities through green space lowered stress.A 2011 study found that outdoor exercise was associated with greater decreases in tension, confusion, anger and depression when compared to indoor activity. And finally, a 2010 study found that even just five minutes of exercise in a green space can improve mood and self-esteem, the BBC reported.

2. You are no longer seeing resultsOur body adapts to the same actives and the lack of variation can lead to a plateau. Varying your workouts is key to seeing consistent change. Some experts believe that it can be helpful to change up your workout routine on a daily basis and per-form a different type of workout each day. Even if you change your routine once every two or four weeks, you may see better results than if you maintain your regular routine unaltered. Your body will have to work harder and you will also avoid repetitiveness. For strength training you can vary your routine by changing up weights, reps, sets, or different modalities like kettle bells, TRX and body weight exercise. High intensity in-terval training can also be a great way to get the metabolism stoked for greater weight loss. If you are running, biking or swimming, adding interval training and hill work can be just what you need to get stronger and faster.The goal is to keep your muscles challenged, your body guess-ing, and the results coming!

3. You feel more tired and sore after workouts Exercise is a positive experience that should give you more en-ergy and not leave you feeling rundown. This feeling of being overly tired and sore could be a sign of over training. Recovery is just as important to your overall health as the routine itself. When you are resting, your body assimilates the load you

have added by repairing and building muscles. Constantly working out without rest and recovery never allows for this process and you can ultimately become weaker instead. If you are feeling this fatigue, take some time off, up to a week if you can. Once you are feeling better, gradually build back your program and continue to monitor how you are feeling. Once you are back on a routine, build in those rest days so that you can continue to feel stronger and fitter and avoid the pitfalls of overtraining.

4. You are not feeling challenged by your workout If you are heading out for a run and it seems easy, perhaps it is time to mix it up. You can easily change up your run routine by using a heart rate monitor or gps devise that will give you feedback on your effort and distance. This will allow you to monitor your intensity to help insure you are working at an appropriate heart rate that will allow you to increase your fitness. The instant feedback lets you know when to increase speed or distance and over time will help you track your prog-ress. When you challenge your body you can see improve-ments in fitness which can give you a sense of accomplish-ment. You can further change things up by signing up for a local race. This will give you something new to look forward to and your monitoring tools will help you set achievable goals.

Change is inevitable. By paying attention to how you feel and how your body is responding to your current activity can help you stay motivated to improve your fitness level and achieve greater satisfaction in your workouts. Being grateful for your health is the first step. When we live in gratitude we become more aware of what we can control and how we can improve our quality of life through physical activity. Making simple changes can help us set reasonable goals that help us stay motivated and feel successful.

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

DECEMBER 20, 2015 5 PM • IOLANI PALACE

A 5k race and keiki sprint to Share the Power of a Wish®

and make dreams come true for children with life-threatening medical conditions.

REGISTER TODAY!J I N G L E R O C K R U N . C O M

ENTRY FEE5K $35 • KEIKI SPRINT & 5K $25

MILITARY $30 • ADULT + PET DIVISION $40

©2015 Make-A-Wish® Hawaii. All Rights reserved.

LAST NAME FIRST NAME ADDRESS CITY/STATE/ZIP

EMAIL PHONE AGE ON 12/31/15 GENDER T-SHIRT SIZE TEAM NAME (IF APPLICABLE)

WAIVER & RELEASE: I AGREE TO COMPLY WITH THE RULES, REGULATIONS AND EVENT INSTRUCTIONS OF THE JINGLE ROCK RUN. I AM AWARE OF AND ASSUME ALL RISKS WITH PARTICIPATING IN THIS EVENT. IN CONSIDER-

ATION 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 MAKE-A-WISH, 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.

SIGNATURE (GUARDIAN MUST SIGN IF UNDER 18) DATE

M F ADULT CHILD XS S M L XL

C

M

Y

CM

MY

CY

CMY

K

015-JRR-003-race-application (High Res).pdf 1 10/9/15 1:48 PM

SUMMER SAVINGS!!!

1996The inaugural XTERRA start line

1997Mike Pigg on his way to victory

1998“Deadly Nedly” Overend won in ’98 & ‘99

1999Shari Kain brought it home with a hula

2004Jamie Whitmore’s World Title year

2005Nico Lebrun in the dust bowl

20067x World Champ Wendy Minor

2007Amy Bennett Eck raced in a cast!

2008Julie Dibens won three straight

2009Eneko Llanos has three titles too

2010Conrad “The Caveman” Stoltz wins 4th

2011Ed Fattoumy has won 9 in 10 years

2000Now Clint Eastwood’s backyard

2001Anke Erlank at Heartbreak Hill

2002Dave Ruby on Salt & Pepper beach

20031999 Miss Hawaii Candes Gentry

2012Javier Gomez impressive in debut

2013Nicky Samuels rides to 2013 title

2014Perennial contender Dr. Eric Kollai

2015Clifford Nae’ole… “Look to your Source”

CELEBRATING 20 YEARS OF ADVENTUREIn 1996 mountain biking and triathlon met in a duel of the fittest on the island of Maui. The race consisted of a rough water swim, a mountain bike race, and a trail run. It represented a bold new racing format that attracted outdoor enthusiasts, adventure seekers, mountain bikers and triathletes. The mountain bikers brought their laid-back style and bold self-assurance. The triathletes brought their hard-core training and avid dedication. They soon discovered a common “Live More” spirit that pulled them together. The relationship flourished into an internationally-recognized brand called XTERRA, and today there are tens of thousands of athletes not only taking part in the races, but truly living the lifestyle.

1996The inaugural XTERRA start line

1997Mike Pigg on his way to victory

1998“Deadly Nedly” Overend won in ’98 & ‘99

1999Shari Kain brought it home with a hula

2004Jamie Whitmore’s World Title year

2005Nico Lebrun in the dust bowl

20067x World Champ Wendy Minor

2007Amy Bennett Eck raced in a cast!

2008Julie Dibens won three straight

2009Eneko Llanos has three titles too

2010Conrad “The Caveman” Stoltz wins 4th

2011Ed Fattoumy has won 9 in 10 years

2000Now Clint Eastwood’s backyard

2001Anke Erlank at Heartbreak Hill

2002Dave Ruby on Salt & Pepper beach

20031999 Miss Hawaii Candes Gentry

2012Javier Gomez impressive in debut

2013Nicky Samuels rides to 2013 title

2014Perennial contender Dr. Eric Kollai

2015Clifford Nae’ole… “Look to your Source”

CELEBRATING 20 YEARS OF ADVENTUREIn 1996 mountain biking and triathlon met in a duel of the fittest on the island of Maui. The race consisted of a rough water swim, a mountain bike race, and a trail run. It represented a bold new racing format that attracted outdoor enthusiasts, adventure seekers, mountain bikers and triathletes. The mountain bikers brought their laid-back style and bold self-assurance. The triathletes brought their hard-core training and avid dedication. They soon discovered a common “Live More” spirit that pulled them together. The relationship flourished into an internationally-recognized brand called XTERRA, and today there are tens of thousands of athletes not only taking part in the races, but truly living the lifestyle.

CELEBRATING 20 YEARS OF XTERRA

All photos copyright of XTERRA

Walk into the friendly confines of TEAM Unlimited’s headquarters on the outskirts of downtown Honolulu and you’ll find

bright yellow walls adorned with retro aged posters from the Wakiki King’s Race, Hawaiian Oceanfest, Tour O’ Hawaii, and

Hawaiian Mountain Tour events of the early 90’s.

They serve not only as a kaleidoscope of colors to hypnotize the staff into working long hours, but also as daily reminders

of their history.

Years before XTERRA was created, TEAM founder Tom Kiely was cutting his teeth on those Oahu-based events and creating

nationally broadcast TV shows in order to expose the beauty of Hawaii to the masses.

Creating buzz for the Waikiki Oahu Visitors Association was the main objective, but the friendships made in the process

spurred the evolution of the company. Dave Nicholas was hired to be the race director for Oceanfest in 1990, and John

Paul Mitchell Systems – which was founded on Oahu a decade earlier – came on board as a sponsor.

A few years later in ’95 Nicholas and mountain bike hall-

of-famer Dean Crandall established the rules and held the

first-ever mountain bike stage race where many of the future

XTERRA greats first appeared with the likes of Ned Overend,

Shari Kain, Melanie McQuaid, and Steve Larsen. The Hawaiian

Mountain Tour is also where the seed was planted for off-road

triathlon.

“The races were at Kualoa Ranch where the Koolau mountain

range meets the ocean, and after their races the mountain

bikers would ride down to the beach and jump in the water,”

explained Nicholas. “It sparked an idea, why not have a moun-

tain bike triathlon?”

The very next year, following a string of luck Kiely describes

as the “intersection of opportunity and activity,” XTERRA was

born.

The Story Behind the Name

It’s well documented that the first-ever XTERRA was the World

Championship in Maui in 1996, but that race wasn’t actually

called XTERRA, it was “AquaTerra.” Turned out, however, that

AquaTerra was trademarked by a kayak company in South

Carolina and they wanted some big-time $$$ if TEAM Unlimit-

ed wanted to keep using the name.

Instead of dishing out cash to make the kayak company fa-

mous, Kiely came up with “XTERRA”.

“I wanted something that could mean many things to many

people so there would be room for expansion,” said Kiely. “The

X is a numerical term which means “unknown” and Terra is

Latin for land/territory, thus … “Unknown territory.”

Kiely also had the foresight to register the name in all ma-

jor product categories including automobile and it was just

weeks later when Nissan – after months and one-million dol-

lars worth of market research on what to name their new SUV

– decided on Xterra and called him up to secure the rights.

Long story short, TEAM kept XTERRA and Nissan got the

license to the name for their new SUV in exchange for a spon-

sorship deal that lasted nine years and spurred the growth of

XTERRA.

From a Race to a Lifestyle

At the finish line of that very first race in Maui it was clear

XTERRA was going to be more than just a one-off event. There

was passion in the eyes of the competitors and an unwavering

feeling that XTERRA was destined to become a lifestyle…a

movement.

The Fox Sports Net broadcast of that original event exposed

the new and exciting sport to the nation, and the response set

the table for the future.

“That race was magical, and the reaction by everyone – our

staff, the competitors, the hotel, the Maui Visitors Bureau, the

people that watched on TV, was that we had truly uncovered

something special,” explained Kiely.

In the early days there was no grand strategy or master plan,

rather more of a reaction to the marketplace and people say-

ing ‘bring XTERRA to our community.’

As such TEAM Unlimited put on four XTERRA races in 1997,

five in 1998, and in 1999 the stars aligned with Nissan and a

10-stop “XTERRA America Tour” was put in place to help the

car giant promote its new SUV in an authentic way.

“What we learned that year was simple,” said Janet Clark,

President of TEAM Unlimited. “10 events were not enough to

satisfy the demand for the thousands of people who wanted

to get back to the roots of endurance sports, go off-road and

have fun. A bigger event plan was mandated.”

To meet the challenge TEAM Unlimited shelved its other event

properties and concentrated on the growth of XTERRA. A key

ingredient in that evolution would be Janet Clark, a former

Tom Kiely congratulates Jimmy Riccitello

“Ad Woman of the Year” while at Ogilvy and Mather. Born and

raised in Canberra, Australia, Clark brought 25 years of media

and marketing experience to the table and together with Kiely

and Nicholas - the “Big Three” put together a plan on how to

take XTERRA to the next level.

Ever since XTERRA has grown at an amazing rate. In 2000 the

XTERRA Gear licensing business was launched and the World

Tour was born with races in England, Japan, and Canada.

In 2001 the XTERRA Point Series was created with 19 races

leading up to the USA Championship. The Series was (and still

is) marvelously structured, providing a bona-fide champion-

ship for age-group athletes to compete within their region,

then against the best across the U.S. to determine a legitimate

national champion. It opened the door for destinations across

the country to showcase their trails and natural beauty; and it

solidified the “Live More” lifestyle as like-minded athletes from

all different backgrounds were creating the closest of friend-

ships through the sport.

The XTERRA Adventures TV Series was also born in 2001 and

the terms “Adventure” and “XTERRA” would be linked together

forever. By 2003 there were 50 XTERRA races to compete in

and by 2004 there was a full-blown XTERRA European Tour.

The Year 2005 marked the inaugural season for the Trail Run-

ning Series. In 2008 that Series culminated with the first-ever

XTERRA Trail Running World Championship – which was

highlighted on XTERRA.TV, a 24/7 web TV network featuring

XTERRA events and adventures from around the world.

Today XTERRA is a global phenomenon with more than

300 off-road triathlon and trail running races events in 30

Early days of XTERRA.

countries. It has branded products

from wetsuits to fitness equipment. It

produces 8-to-10 new TV shows each

year. It dishes out more than a half-mil-

lion dollars in prize money to attract

the world’s leading multisport athletes,

and it recognizes hometown heroes

(everyday athletes from all walks of life)

as national and world champions.

“It was the people who nurtured XTER-

RA’s growth and it will be their desires,

needs, and interests that set the

path for its future,” said Kiely. “The

most important thing we created was

a relationship, a friendship with our

XTERRA Tribe. It is this foundation, this very real and authen-

tic relationship, that makes us a respected and recognized

emerging brand and it is what will carry us to great heights in

the future.”Ben Allen on the bike.

Conrad Stoltz, 7x World Champion, on racing Ironman vs. XTERRALet’s see…follow a white line for seven hours and see how much pain you can take. Repeat 2-3 times a year. Training: As much as you can of the aforementioned.Or…Slide sideways through a gravelly corner (eyes on the exit of the corner, elbows up, head over stem, weight on outside pedal, finger slightly on rear brake), sprint 800 watts for 20 seconds till the forest be-comes a green blur, carefully bunny hop once, twice to get through the rock garden, upon landing, hit the brakes hard turn sharp right into a 6-foot drop, WHOOP loudly as adrenaline rushes through your body, pedal 450W for 3mins through a twisty tunnel of trees. This is only four minutes of a 2h30 race. Training: Road bike, mountain bike, dirt bike, trail run. Carefully balance power, endurance, attitude, and technique training, depending on the course you are targeting.

Sergio Florian, Laurel Dudley are Hawaii’s Best

For the last few years Sergio Florian and Laurel Dudley have ruled the local XTERRA triathlon scene.Florian, 35, won the XTERRA Freedom Fest off-road triathlon (Hawaii’s qualifier) for the second straight year in July and was the top Hawaii finisher at the XTERRA World Championship in Maui last year, placing 13th in the highly competitive 35-39 division.“My goal for this year is to better my result from last year and shoot for a podium spot in my age group,” said Florian, who earned a doctorate in physical therapy from Loma Linda Uni-versity and is the owner/operator of Wellness Physical Therapy specializing in spinal cord and brain injuries. “I will give it my all and trust in the training that I've done. Every year I have a better understanding of what it takes to do well in Maui. Racing against athletes from all over the world is intense. This race attracts the best off-road triathletes in the world so you better be ready to put on a world class perfor-mance of your own.”Florian, who was born in Argentina, moved to Southern California at the age of 12 and has been living in Kaaawa since 2007, says XTERRA is his passion.“I choose to race XTERRA because I love being out in the open ocean, on the trails and on a mountain bike … and, a little dirt never hurt! XTERRA also adds an adrenaline factor to triathlon

which is something I'm drawn to.”Dudley feels the same way, adding that “XTERRA is more than just a race. It is a culture and a lifestyle that transcends the race course and that I personally carry with me in life: Passion, love for the outdoors, love for dirt, gratitude, and friendly fun competition!”

Friendly, Fun…and also Fierce! Dudley will be making her XTERRA pro racing debut in Maui this year. She qualified to race as an elite after finishing as the 3rd amateur (9th overall) at the XTERRA USA Championship in Utah this September.

“The coming together of people from all over the world with a similar passion creates a fantastic buzz of energy,” said Dudley, who is expertly trained by her endurance sports guru of a husband, John Henderson. “On race day the excitement is invigorating, and it pushes you. It also instills a sense of grati-tude, that regardless of your time or place that day, simply the opportunity to be there and race amongst such a diverse crew bonded by the XTERRA culture is awesome.”

Last year Dudley was just 30-seconds shy of winning the XTER-RA World Championship in the competitive 35-39 division. This year, in the pro ranks, she says expectations really won’t change. “All I hope for is a good solid race.”

2016 XTERRA World Tour ScheduleTentative, as of 9/30/15

Date – Race (Location)Feb 7 - XTERRA Philippines (Albay)Feb 21 - XTERRA South Africa (Grabouw, Western Cape)Mar 5 - XTERRA Motatapu (South Island, New Zealand)Mar 12 - XTERRA Saipan (Northern Marianas)Mar 19 - XTERRA Guam (Piti)Mar 20 - XTERRA Costa Rica (Playa Reserva Conchal)Mar 26 - XTERRA Argentina (Dique Ullum, San Juan)Apr 2 - XTERRA Asia-Pacific Championship (NSW, Australia)April 3 - XTERRA Malta (Majjistral Nature Reserve) Apr 10 - XTERRA Spain (TBD)Apr 16 - XTERRA New Zealand (Rotorua, North Island)Apr 24 - XTERRA La Reunion (La Reunion Island)May 7 - XTERRA Malaysia (Langkawi)May 7 - XTERRA Brazil (Ilha Bella, Sao Paolo)May 7 - XTERRA Greece (Vouliagmeni)May 14 - XTERRA Tahiti (Papeete)May 21 - XTERRA Portugal (Golega)Jun 25 - XTERRA Switzerland (Vallee de Joux)Jun 25 - XTERRA Mine over Matter (Milton, Ontario, Canada)

July 3 - XTERRA France (Xonrupt)Jul 3 - XTERRA Victoria (Victoria, B.C., Canada) Jul 16 - XTERRA Belgium (Namur)Jul 23 - XTERRA Parry Sound (Ontario, Canada)Jul 24 - XTERRA Poland (Krakow)Jul 31 - XTERRA Italy (Lago di Scanno)Jul 31 - XTERRA Dominican Republic (TBD)Aug 6 - XTERRA Mexico (Tapalpa)Aug 13 - XTERRA Sweden (Hellsgaarten, Stockholm)Aug 14 - XTERRA Canmore (Canmore, Alberta, Canada)Aug 20 - XTERRA Germany (Zittau)Aug 27 - XTERRA Japan (Hokkaido)Aug 27 - XTERRA Sleeping Giant, Thunder Bay, Ontario, CanadaSep 3 - XTERRA Korea (Daeahn Reservoir, Wonju City)Sep 4 - XTERRA Denmark (Mons Klint)Sep 11 - XTERRA Woolastook (New Brunswick, Canada)Sep 17 - XTERRA USA (Ogden, Utah, USA)Oct 23 - XTERRA World Championship (Kapalua, Maui)

Maui triathletes Steve Fisher, Joe Alueta, and Gerry Clark (who won the 30-34 division in 1997) are the only three racers remaining to have done all 19 XTERRA World Championship races since the inaugural 1996 event.“1996 seems so far away in time,” said Fisher, who is famous for training with his parrot Hi’ilani (and a few other things). “I am very proud to have been there from the beginning and really respect all the work Team Unlimited has down to make XTERRA so awesome. I plan to race again this year, making it 20 years in a row {my goal is another 30 races}.”Scott Brand, 47, a biomedical engineer at Kapi‘olani Medical Center for Women and Children will be racing the XTERRA World Championship for the 17th straight year. More than just the joy of “shredding volcanic downhills,” Scott says XTER-RA is what keeps him in check health-wise each year.“Every year I lose about 20lbs preparing for the race. In 2013 I lost 60lbs. Everyone at work asked me what I did, and I tell them XTERRA Training. I love the spirit of XTERRA. The staff, volunteers and athletes are always giving, supportive, and really cool. I will be an XTERRA age group World Champion one day, even if I have to race till I’m 150 years young.”There are all kinds of inspiring local athletes racing XTERRA, like Kim Mufalli from Makawao who is a single mother of five – ages 18, 20, 22, 26, and 27 – runs her own company clean-ing condos for vacation rentals, and is part of the West Maui Cycles Ohana.Lorenn Walker has done 15 XTERRA Worlds, and won her di-vision five times during a six-year stretch between 1999-2004. There are only two Hawaii racers who have won more than five, Wendy Minor and Ed Fattoumy.Minor won her seventh title in 2013 and this year will break in a new age group category for XTERRA, the 70-74 women’s division.Then there is Fouad “Ed” Fattoumy (pictured) who has won the physically challenged division XTERRA World Title nine times in 10 years since 2005. Ed emigrated from Morocco more than a decade ago, and was in a hit-and-run accident with a car while riding his bike. The accident left him with spinal cord damage and chronic fatigue. The effects, similar to that of Spinal Stenosis - a condition due to narrowing of the spinal cord causing nerve pinching which leads to persistent pain in the buttocks, limping, lack of feeling in the lower ex-tremities, and decreased physical activity, hasn’t stopped him from winning and flashing that brilliant smile of his.Other local racers of note include Janet Higa-Miller, who told J.R. De Groote of the West Hawaii Today that she’ll be “racing against a ghost” in Maui this year. Higa-Miller was one of the original 123 that competed in 1996, and this year she wants to beat her time from 20 years ago (4:35:44).“They are totally different courses now, but it is a form of moti-vation for me. I don’t know if it is even comparable, but it’s definitely more psychological than anything,” said Higa-Miller.Noel Mackisoc, who was the only Hawaii racer to finish the “Double” last year, is back for XTERRA but with fresher legs this year. The “Outrigger Resorts Double” competition is reserved for those who compete the Ironman World Championship on

the Big Island then XTERRA Worlds in Maui. “Amy Bennett Eck got me started with all this. First as a volun-teer, then she insisted I race it,” said Mackisoc. “Now I've done it mostly every year since 2009, and XTERRA Worlds every year since 2010. Even though these races test you to your fullest extent, I enjoy the fun and laid-back atmosphere of XTERRA the most.”

Here’s a look at this year’s roster of Hawaii’s triathletes com-peting this year: Paulo Araujo, Patrick Black, Courtney Boll-man, Scott Brand, Yvette Burdett, Tina Burgos, Roger Casey, Gerry Clark, Jarad Cliver, Nicholas Corbet, David Dalzell, Sean Dowling, Laurel Dudley, Elizabeth Edmonds, Robert Egbert, Sergio Florian, Josh Gruber, Kamuela Guth, Janet Higa-Miller, Patrick James, Becca Johnston, Michael Kedzie, Eric Kollai, Stacy Kunkel, Noel Mackisoc, Jeff MacNair, William McMahon, Todd Meadows, Grant Miller, Wendy Minor, Julius Monte-hermoso, Bruce Moore, Kim Mufalli, Philip Myers, Craig Neher, Jefferson Oishi, Johannes Olind, Jacob Pembrook, Fred Rice, Shawn Rogers, Brandee Schiller, Paul Sibley, Daryl Smith, Janel Takasaki, Amy Vasquez, Dan Vasquez, Bruce Wacker, Lorenn Walker, David Weikel, Brent Wong.

Online Resources for more information:Maui XTERRA Shows: https://vimeo.com/channels/xterra20Facebook: http://www.facebook.com/xterraplanetEvent website: www.xterramaui.comTwitter: @xterraoffroad #xterraMAUI

LOCAL XTERRA STARS

Trick or Treat!If there is one thing XTERRA takes extremely serious, it’s partying, and no place on earth is this more apparent than at the annual Halloween Costume Party following the XTERRA World Championship in Maui.It’s got all the right ingredients – an international crowd of inebriated athletes after their a last race of the season – IN MAUI – with a brand new XTERRA Stand-Up Paddleboard up for grabs to who dons the best costume. It all adds up to a brew of pure fun, frivolity, and hilarity.Where else can you see Conrad Stoltz in full trailer trash garb flipping the bird to the crowd, or Julie Dibens waddling around as a swim buoy? Nothing is sacred, from Michael Jackson moonwalks to 80’s ski team revivals and petite Chinese gymnasts to the one-and-only Crocodile Undie!It’s been said that some people take this party more seriously than they do the race, while others deem it the final event of the season – one that requires a considerable amount of endurance all to itself.Even Triathlete Magazine said the Maui XTERRA had the best post-race festivities of any race on earth.“When it comes to putting it all together post-race, the XTERRA World Championship in Maui does things right. No other triathletes party quite like the freaks of the XTERRA circuit. So train hard, qualify for Maui and then be sure to pack a killer Halloween costume. Seriously, that’s not a trick. Make it a good costume.”

The XTERRA Trail Running World Championship returns to Kualoa Ranch on December 6 with one of the most scenic half-marathon trail races on the planet. The course itself is pure nature – secluded singletrack trails and dirt roads framed by a pair of dramatic knife-edged mountain ridges that drop into the ocean. More than 2,000 runners from nearly every state in the U.S. and dozens of countries worldwide will adventure to Oahu for the challenge.“XTERRA Trail Worlds at Kualoa Ranch is one of my favorite running events of the year,” said Sergio Florian. “Not only is the scenery stunning, the course is super fun throwing a little bit of everything at you. The terrain varies from open grassy cow pastures to single track with lots of climbing to boot. It's definitely not your average half marathon.”In addition to the main event which dishes out $10,000 in prize money and attracts big name runners like Patrick Smyth and Kimber Mattox, there are also 5km and 10km fun runs, a 5km walk that ex-plores the movie sets in the valley, and free kids races.“I like to race and train in places that inspire me, which is why I prefer the trails to the roadway,: said Laurel Dudley. “Kualoa Ranch never ceases to inspire me even though I have been there upwards of 20 times. There is something about it that is truly magical. Trail Run Worlds is another awesome event and the 21K allows you to run through both valleys which is a little tortuous but also really beauti-ful.”The 21-kilometer championship course at Kualoa Ranch is one of the most beautiful courses in the world. The 4,000-acre ranch has been used as a backdrop for numerous television and movie scenes, including Jurassic Park, Godzilla, Pearl Harbor, 50 First Dates, LOST and Hawaii Five-O.Having the rare opportunity to run in one of Hawaii's most pristine landscapes should be reason enough to jump into this event, but for runners looking for even more incentive, here's a Top 10 list...

10. Run where the dinosaurs ran in the original Jurassic Park, and actually step in their footprints!9. Play in the country and expose your kids to the healthy, active, outdoors lifestyle. 8. Run in a pack with people from around the world.7. Discover the roots of XTERRA that date back more than 25 years at Kualoa Ranch.6. Bring a marathoner. They can cheer you on the trail, and you can cheer them on a week later at the Honolulu Marathon. 5. If it rains, it’ll be the world’s most ultimate mud run.4. Run where Cameron Diaz, Drew Barrymore, Charlize Theron, Bruce Willis, Nicolas Cage, Adam Sandler, and Rob Schneider walked in the only half-marathon on the planet to pass by eight movie sets.3. Run fast enough and you can cash-in on the $10,000 in prize mon-ey awarded to top finishers.2. Kualoa Ranch is a magical place and this run explores every inch of it. You deserve to see it. 1. This is your chance to be crowned a World Champion. “XTERRA Trail Worlds is a fun activity for the whole family and offers a little something for everyone,” added Florian. “You can go hardcore and attack the 21k course or just do a mellow 5k taking in all the beauty around you. Kids are also welcomed! They have games and a kid’s race! Great way to introduce them to a healthy/active lifestyle.”For Dudley, it’s all about the spirt …“Training for and doing an XTERRA run is hugely motivating. It’s harder than a normal road race, but it is so much more fun! The best aspect of it is that regardless of how fast or slow you are, or whether it’s your first race or your 100th, the spirit of the race casts no judge-ment and instills you with a sense of gratitude for being able to be outside and active in a beautiful place.”Learn more at http://www.xterrakualoa.com or call toll-free to 877-XTERRA-1.

Top 10 Reasons to Run at the Ranch

Susie Stephen at the ranch.

UPCOMING XTERRA RACES

10/17 XTERRA GUNSTOCK RANCH 5K/21K LAIE, OAHU

10/31 XTERRA KAPALUA 5K/10K & KEIKI K KAPALUA, MAUI

11/1 XTERRA WORLD CHAMPIONSHIP KAPALUA, MAUI

12/6 XTERRA TRAIL RUN WORLDS KUALOA RANCH, OAHU

CALL TOLL-FREE 877-983-7721

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DECEMBER 6

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UPCOMING XTERRA RACES

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10/31 XTERRA KAPALUA 5K/10K & KEIKI K KAPALUA, MAUI

11/1 XTERRA WORLD CHAMPIONSHIP KAPALUA, MAUI

12/6 XTERRA TRAIL RUN WORLDS KUALOA RANCH, OAHU

CALL TOLL-FREE 877-983-7721

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Working out on the Trackby Susie Stephen , Photos Bree Wee, XTERRA & Jesse Stephen

It was incredibly motivating to watch the World Athletics Championships this summer in Beijing, China, via live stream from the ‘Birds Nest’ - the stadium that hosted the Olympics in 2008 (when Hawaii’s Brain Clay won gold in the decathlon). Watching the competitions between some of the best track and field athletes in the world reminded me that ‘track’ is such a great arena for tuning-up strengths, working on weaknesses – and just simply running fast. And whichever athletic group you fall into from beginner to Ironman triathlete, track workouts are of huge value when you want to be a faster runner.

Benefits of track workoutsThe benefits of adding a track workout to a training plan are numerous: increased foot turnover, improved running form, developed ability to judge pace and bet-ter mental focus. Even the seasoned and highly successful ultra runner Scott Jurek included track work in his program, “Once a week I ran to the University of Washington’s Husky Sta-dium. I ran a mile – four laps – at 5k pace. I then jogged easy for 3 minutes. Then I ran another hard mile. Then I rested again. I did 5 miles total.” (Excerpt from Eat & Run, Scott Jurek).

Local professional runner Polina Carlson adds interval work-outs on the track to build speed and strength into her mara-thon training:“Pyramids are one of my favorite track workouts. They are super easy to remember, plus it’s fun to build up the distance and then come back down. At my 5K race pace, I run 400m, 800m, 1,000m, 1,200m, 1,000m, 800m, 400m with 2 minutes rest between inter-vals.” (Pers. Comm. 2015).

Professional triathlete Bree Wee uses the track to tune up her running form and mental strength: “The track for me is a chance to get out of my comfort zone, since most triathlons are on the road. The track literally scares me, it’s very foreign, and we don’t run there unless we know it’s to dig deeper than on the pavement. That said I believe the track holds an opportunity to challenge your self mentally and physically in ways the road doesn’t. And that is what makes it fun for me,

I’ve never left a track feeling that I didn’t become better for it.” (Pers. Comm. 2015).

How to do a track workoutFind a local track. Check public opening hours for access and parking. Maybe consider jogging to a track as part of your warm up. Warm up: 10-15mins of light, easy jogging followed by 4 – 6 dynamic drills (Check out Lauren Fleshman’s running drills on YouTube for examples), and then 2 – 4 strides (100m runs of progressively faster pace to prepare legs for workout pace).Do workout. *See below for a few exam-ple workouts, and what to do if you don’t have a track.

Cool down. It is very important that runners cool down after a track workout. Run a few laps at an easy jog/ shuffle pace around the track (in the opposite direc-tion to the way you ran in the workout) and follow with some light yoga to help prevent muscle soreness/ stiffness. You may even consider taking an ice-bath when you get home after the workout, especially if you haven’t run on a track before or run at a fast pace for a while. Plan a rest or recovery day for the day following time on the track.

Example track workoutsA seasoned runner (regularly running 4-6x per week, has com-pleted interval sessions/ speed work before): Try the ladder (or a variation) as outlined by Polina Carlson above!A new-to-track runner (running regularly but never on a track): 2x (4x 400ms) with 2mins rest in between (walk/ jog around the start/ finish line during the rest). Jog 1 full lap between each set of 400ms. Run the 400m intervals at your 10km pace. E.g. 10km pace 8min/miles. Aim to run each 400m interval in 2mins. A brand new runner (still building up to continuous running): Run/ walk the bends and then accelerate along each straight. Aim for 4 laps = 1 mile. And if you just can’t access a track but would still like to do a speed/ interval workout - find a quiet and straight section of asphalt or dirt road to run over instead. Roughly convert the planned meters to ‘minutes of work’ e.g. 8-10x 2mins with 1:30mins easy recovery between or 3-5x 4mins with 2mins in

between.

Post-track yoga Below are 3 simple yoga poses that will help to relieve tight hips and tired legs after a track session.

Half Lord of the Fishes pose. Sitting on the ground with a straight spine and legs out in front, bend your right leg up and cross right leg over left, placing foot flat on ground. Keep left straight and flex toes towards you. With an exhale start twisting body towards right thigh. Put right hand on ground behind you and either take left arm around the bent knee (photo 1.) or twist fully and bring left elbow to outside of right knee (photo 1a.). As you breath, inhale to lengthen the spine, exhale to twist further. The face can look over the right shoulder. Hold for 5-8 breaths before slowly untwist-ing, and then repeating on the other side.

Yogi squat/ Garland pose. From the sitting position with legs stretched out in front, bend both knees and draw legs up towards you. Lean forward to shift into a low squat with feet together but knees wide apart. Stay up on toes if it is uncomfortable to take heels to the ground. Bring body between legs and hands to the middle of the chest, palms together (photo 2). Press elbows in to inner thigh, and hold pose for 5-8 breaths.

Reclined Pigeon/ Figure 4 pose. Lying down, bend knees with feet flat on ground. Cross right foot over left leg, placing right ankle on left thigh. Interlace fingers around the back of the left thigh, and bending elbows, start to draw the left leg towards the body until you feel a gentle stretch in right hip. Keep feet flexed and to deepen the hip stretch press right elbow

into right inner thigh (photo 3). Hold for 5-8 breaths before releas-ing and switching legs.

Tracks in HawaiiThere are a number of tracks across the islands that have public access, but it is always best to double-check the opening hours before going along to run. Tracks are either surfaced in rubber or compressed dirt – made up of cinders and gravel. If you are new to track running wear your regular training shoes, but those with some experience may switch into racing flats.

Oahu: Roosevelt High School, Castle High School, Kaimuki High School, Kailua High School. The University of Hawaii at Manoa also has a track with public hours.

Maui: War Memorial Track, Ka-hului (rubber track). Facility has bathrooms and plenty of parking. Maui Runner(s) do weekly track workouts: contact the group via www.mauirunner.com

Kauai: Vidinha Stadium, Lihue (rubber track). Kapaa High School, Kapaa (dirt track).

Big Island: Kona side - Konaweana High School (at slight elevation, rubber track) and Kealakehe High School (dirt track).

For an additional yoga-for-runners video check out YouTube.com/LongRunYoga and look up the short post-run se-quence.

presented by

Marion Summerer 3 x Triathlon World Champion Clinical Exercise Physiologist

Exercise & Sport Scientist www.MarionSummerer.com

Saturdays: Theory

Aspects of high quality training, race strategies, Sports Psychology, nutrition, supplementation

Sundays: Action

Set theory into practice! Swim technique, transition work, bike & run efficiency, applying Sports Psychology and

HAVING FUN!

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Music can really set a mood. A little classical or jazz might relax your whole body while rock or pop can get your blood pumping for a night out in town. If music can seem-ingly enhance a mindset, or help you resist mental fatigue, can it also affect athletic performance?

The term ‘Synchronous Music’ refers to up-tempo songs with a strong beat that coincide with the repetitive movements of a sport. And it’s this type of music that leads to a higher work output in ath-letes, particularly in sports that involve endurance with rhythmic or repetitive

movement. This was put into practice as Haile Gebrselassie famously synchronized his running stride to the rhythmical pop song “Scatman” when breaking the 10,000m world record.

Studies show that music can act as both a cognitive and phys-ical stimulant, especially if the music has a personal meaning to the individual. If you suffer from pre-competition anxiety, you can use music to enhance your mood, self-esteem and confidence. In studies of athletes using music, those who listened to pop songs during training or warm ups had higher heart rates, and muscle power compared to those who trained without music. Furthermore, because music can trigger emotion, it was documented to enhance mental imagery – a technique in which athletes picture themselves mastering a sport before a competition. This state of mind is crucial for all athletes, particular before major events.

So which tunes work best? All music – period - regardless of composition or speed, enhanced performance compared to no music. However, tunes with an upbeat tempo of greater than 120bpm, yielded the greatest improvements.

Although music can narrow your attention, diverting focus away from sensations of fatigue, the timing and frequency of using it for performance improvement should be selective. If you rely on external stimuli to get through your hard work-outs, you might more so suffer during the race because major endurance events prohibit the use of music. Thus, I recom-mend adding music to your training sessions, only once you have reached a specific productivity level, like a certain vol-ume of intervals at certain intensity and to make use of other sports psychology strategies that facilitate mental toughness. The right psychological climate helps mobilize physiological reactions that are essential to performing at your best.

A big portion of my work with athletes involves to help them identify their own ideal performance state and teach them

When you train today, will you be working out with music?MARION SUMMERER (BESS (CEP Hons)), AEP ESSAM

how to create and maintain this state voluntarily so that their talents and physical skills thrive. And just as physical skills are learned, the mental skills your need to trigger and sustain your ideal performance state are learned through repetition and practice!!

If you would like to register for free workshops, or receive a structured training plan incorporating sports psychology accounting for your athletic experience and other individual factors, or if you have questions regarding this article contact the author at:

www.MarionSummerer.comBSc Clinical Exercise PhysiologyAS Exercise & Sport ScienceThree Time World ChampionCell: (808) 227-5549

I am an athlete. I am strong.

Nothing can stop me. Nothing.

Unless my ipod dies.

This is the fifth in a series of articles that describe and promote the up-coming, professionally directed, fee-for-service, endur-ance training clinics on Oahu. This series is for people who want to be recreational endur-ance athletes. Each clinic attracts its own special niche of fol-lowers. So you should go to initial workouts and information meetings to see who you will fit in with best. Our business is supporting normal people to develop a fitness regimen. We make exercise enjoyable so you can live a healthy, happy life.

Kristin “KC” Carlberg and Try Fitness! The Women’s Fitness Experts. KC’s commitment is to help women achieve their goals in a uniquely safe and supportive environment that allows them to be competitive and rise to their greatest achieve-ment level. Try Fitness is offering two exciting programs in the late fall and win-ter: The Winter Running Program

and the Winter Cycling Training. See KC’s website for details: www.tryfitnesshawaii.com. Winter Running Program. This 13-week running program will prepare you for the Great Aloha Run, the Hawaii Pacific Health Women’s 10K, and the Hapalua Half Marathon. Build your confidence and strength as a runner by honing your form, efficiency, and technique. We incorporate video analysis and drills to improve your form, as well as intervals and long runs to increase your fitness.Session Dates: January – April 2016 TBD. Training Days/Times: Mondays & Wednesdays at 5:30pm and a Sunday morning run. First meeting at Kapiolani Park by the bathrooms near the Bandstand. Be prepared with your running gear, a towel and water. Program Fee. $325 + tax.Winter Cycling Training. This is one of our most popular pro-grams, with riders that haven’t been on a bike in decades to Ironman racers! Our Cycling Training program is designed to focus on safe group riding on the streets of Oahu, endurance, confidence, and handling skills. We will build a strong rider for the Metric Century Ride, or a great foundation for Honu 70.3, Cycle the Sun, Pedal to the Meadow, or other long-distance early summer cycling events.Also in this program – our infamous Cycling Weekend! Spend the weekend (or part of it) with the team on the North Shore for some cycling and even more fun! (this weekend cost is additional). Prerequisites: You should have a bike in good working order: road, tri, hybrid, or cross with slick tires. Helmet, lights, and

comfortable cycling clothing are needed, as well. Orientation (TBD): Meet the team of coaches and other partic-ipants at ITB.Schedule: Winter 2016 Dates TBD. Meeting Tues/Thurs at 5:15 – 7:15pm, Sat 7amTop of FormBoot Camp for Women. On-going from 5:30 to 6:30 a.m. on Tuesday and Thursday at Ala Moana Beach Park by Magic Is-land. 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 alter-

native. We meet at Ala Moana Beach Park by Magic Island and promise a fun and challenging workout. Cost: $125/month or $15 drop-in fee.

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 January, 2016 include the following. For more information: www.bocaha-waii.com. Hawaii Cycling Training. January – March 2016. An additional excursion to Haleakala Maui the weekend of March 13 is not included in program fee. Program. For cyclists of all levels. Learn effective and safe rid-ing technique for training and racing. Increase stamina and improve overall cycling skills through pace-line, hill training, bike trainer workouts, and seminars & guest speakers. Prepare for the upcoming triathlon and cycling seasons. Program com-plemented with run and swim workouts, nutrition training & heart rate monitor training.Option 1 (5 weeks). Jan 9 - Feb 18, 2016, on Tues & Thur 5:15PM, Sat 7:00AM. For athletes who wish to get a concen-trated head start on cycling but whose main goal is triathlon training and joining the ETT program. Fee: $195.00.Option 2 (9 weeks). Jan 9 – Mar 10, 2016, on Tues & Thur 5:15PM, Sat 7:00AM. For athletes who love cycling and want to spend a concentrated time learning and improving their riding skills. An optional goal at the end of the program is a ride up Haleakala. Fee: $350 Endurance Triathlon Training: February 20 to June 4, 2016.

Clinics, Clinics, Clinics, Part FiveBy Brian Clarke

2016 EVENTS➤CYCLING TRAINING Jan. 5 - Feb. 27

➤RUNNING TRAINING Jan. 11 - April 10

➤HONU ENDURANCE TRAINING March 15 - June 4 70.3 Ironman Hawaii (June 4)

➤BOOT CAMP Ongoing Tuesday and Thursday 5:30 - 6:30 a.m.

T 946-0346 • TryFitnessHawaii.com • [email protected]

For Personal Training with KC Carlberg

check our website.

TRYFITNESSThe Women’s Fitness Experts

Thank you to all the athletes whoparticipated and the sponsors

who supported TryFitness in 2015! We are grateful and look forward

to helping you achieveyour goals in 2016!

Tues and Thur at 5:30 p.m. and Sat at 7 a.m. This is an endur-ance training for long distance triathlons. Prepare for half or full Ironmans. For the experienced or the ambitious, this program will help triathletes increase strength & endurance in all three disciplines. Enjoy supported brick (bike/run), bike trainer, and pool workouts, as well as open ocean swims & long bike rides with experienced coaching staff. Fee: $595

Ocean Run with Raul and Mariane. Ongoing Wednesdays 7:00 a.m. – 8:00 a.m. at Kaimana Beach. Ocean Running, also called aqua jogging, is a fun alternative to conventional training and a good complement for swim, bike, and running. Great exercise for cross training, and during periods of injury. Improve your fitness to become faster and stronger runners. Fee: $12 single class or $50 5-class bundle.Spin with Raul. Ongoing, Fridays 7:30 to 8:30 a.m. Indoor spin

bikes. Raul will take you onto a cy-cling workout with inspiring mu-sic and that unique Brazilian flair! This charming and knowledgeable 20-time Ironman triathlete will make your training fun! Workout upstairs in BOCA Hawaii’s loft-like, high-ceiling, open window, fresh air studio. Good old fashioned fitness at its best. Fee: $12 single class or $50 5-class bundle.Brian Clarke and BC Endurance. Safe training; smart racing;

since 1979. You can train year round with like-minded recreational ath-letes 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. Beginning soon, you can look for:Winter Swim Training. Join in progress: 13-week program from September 22 to December 15, 2015. Preparing interme-diate-level, open water swimmers for the Huaka’i Makai, The Turkey Swim, and, if you are up for a challenge... the Double Rough Water.Schedule. Tuesday and Wednesday evenings, and Saturday mornings. We have a flexible start time of 5 p.m. to 5.30p.m. to accommodate work schedules and an earlier sunset. Tuition. Once a week: $150, Twice a week: $210, or three times a week: $250. If you are new to the swim training, you’re welcome to attend three workouts at no obligation.

Sunday Trails for Hikers. Explore eight scenic, east Honolu-lu ridge trails between Makapuu and Waahila Ridge (above Saint Louis Heights). In the process, you’ll gradually build the strength to tackle the highest peaks in the Koolaus.Basic entry fitness level. This training is for active people who dare to enjoy the breathtaking vistas of Honolulu and the Windward side of Oahu from exhilarating perspectives. Initially, you should be able to walk slowly for 90-minutes on

rugged trails.Schedule and Tuition. Sunday mornings from October 11 to November 29. Eight 2-to-4-hour hikes starting at 7:30 a.m. Do the program for a flat fee of $75 or drop in for $15 per session.How to Join. Come to any hike at no charge for an introduc-tion and orientation to the training. Write Brian at [email protected] for details.5K and 10K Speed Training. Learn the game of competitive racing, focusing on five short races, including the Great Aloha Run and the Women’s 10K.An 11-week program, with two locations: Kapiolani Park and Central Oahu Regional Park, with workouts on Monday & Wednesday at 5:30 p.m., and Saturday at 7:00 a.m. Join the training in December, get in shape with moderate workouts, and learn the BC Interval Training System before picking up the pace on in early January, 2015. Late-comers returning from the holidays are welcome to join in January.How to Join. Come to your first three workouts at no charge for an introduction and orientation to the training. Write Brian at [email protected] for details.Cost for the 11-week program, including three workouts per week, is a flat rate of $145 for new-comers and $120 for return-ees. Installments okay. Lavaman Triathlon Training. Starting Sunday, January 3, 2016, this 14-week training prepares beginner triathletes for the April 10, 2016 Lavaman Triathlon in Waikoloa on the Big Island of Hawaii. Swim, bike, and run workouts on Tuesdays and Thursdays at 5:30 p.m., and Sundays at 7 a.m. Cost TBD.Hapalua Half-Marathon Training. A 12-week training prepar-ing runners, joggers, and walkers for Hawaii’s Half Marathon (on April 10, 2016). The training begins on Tuesday, January 18 in Kapiolani Park, with workouts on Tuesday and Thursday at 5:50 p.m. and Sunday at 7:00 a.m. Cost is a flat rate of $150 for three times a week. Come to your first three workouts at no charge for an introduction and orientation to the training. Write Brian at [email protected] for details.

Chet “The Jet” Blanton and Team Jet Hawaii. Team Jet is a fun group that cheers for one another at races and supports one another in pursuit of a healthy fitness life-style. The focus is on being consistent with training, form, nutrition, and stretching. You don’t have to be fast in Chet’s group. He enjoys working with the slower to medium ability, non-competitive athletes, including beginners. Chet’s website is www.teamjethawaii.com. In the coming months, you can look for Great Aloha Run Training. 7-week program from Jan 2nd to Feb 17th, 2016. Information Meeting: 1st night Tuesday, Jan-uary 6th, starting 6PM at the Kapiolani Park Bandstand. Clinic Days: Tuesdays & Thursdays - 6:00pm and Sundays - 7:00am. Coaches: Chet the Jet Blanton and Mark Ahsing.

T R A I N W I T H P A S S I O N 2 0 1 6

R E S E R V E Y O U R S P O T T O D A Y !

H A W A I I C Y C L I N G T R A I N I N GFOR CYCLISTS OF ALL LEVELSLearn effective & safe riding technique for training & racing.

Tuesdays & Thursdays 5:15pmSaturdays 7am

J A N 9 T O F E B 18$19 5

5 WEEKS

J A N 9 T O M A R 1 0$ 3 5 0

9 WEEKS

M A R 13$ T B A

HALEAKALA RIDE

E N D U R A N C E T R I A T H L O N T R A I N I N GNEW LONGER & IMPROVED PROGRAMThis program will help triathletes increase strength & endurance in all three disciplines. Lots of new, creative workouts. Includesseminars & nutrition guidance.


F E B 2 0 T O J U N 4$ 5 9 5

15 WEEKS

A P R 21 t o 2 4$ T B A

KONA TRAINING EXCURSION

T R A I N W I T H P A S S I O N 2 0 1 6

R E S E R V E Y O U R S P O T T O D A Y !

H A W A I I C Y C L I N G T R A I N I N GFOR CYCLISTS OF ALL LEVELSLearn effective & safe riding technique for training & racing.


J A N 9 T O F E B 18$19 5

5 WEEKS

J A N 9 T O M A R 1 0$ 3 5 0

9 WEEKS

M A R 13$ T B A

HALEAKALA RIDE

E N D U R A N C E T R I A T H L O N T R A I N I N GNEW LONGER & IMPROVED PROGRAMThis program will help triathletes increase strength & endurance in all three disciplines. Lots of new, creative workouts. Includesseminars & nutrition guidance.


F E B 2 0 T O J U N 4$ 5 9 5

15 WEEKS

A P R 21 t o 2 4$ T B A

KONA TRAINING EXCURSION

It’s been about a year since I put my retirement on hold and joined Bikeshare Hawaii. One major task, and what we continue to work on every day, is getting people informed and engaged. Because even though systems exist in over 850 cities around the world, most people in Hawaii don’t know much about bikeshare. But that’s not all we’ve been up to.

MoneyAs a non-profit with expenses for equipment and start-up of around $8 million, we are very fortunate that the City and County of Honolu-lu and the State of Hawaii have granted us a total of $2 million. Additionally, we’ve received financial and other generous support from the Ulupono Initiative, which has been critical in getting us through our start-up period. Our pursuit of funding continues along many tracks including sponsorship, public funding, grants and donations, in-kind support and financing.

LocationsWe are planning to launch with a high-density system of near-ly 200 stations between Diamond Head and Chinatown makai of H1, but also including UH and Makiki. We’ve studied many other systems and have learned that success comes with very convenient, high visibility locations that are also placed at ma-jor destination points. We are grateful that the EPA is funding much of this very time-intensive and specialized work. We have preliminarily located about 150 sites and are working towards getting these finalized as we seek the rest.

EquipmentWe’ve had detailed discussions with many cities and vendors about what bikes, stations and technology will be the best choice for Hawaii. And we received feedback from almost 200 people who visited our Open Houses at the Honolulu Design Center in August. At the time I’m writing this article, we hav-en’t finalized our selection. But rest assured that our system will be able to withstand salt air, heat and sun; and be easy to use and ride by a very diverse group of people.

FaresThe University of Hawaii is conducting a study that will help guide our pricing structure for residents and visitors. We

Bikeshare Hawaii UpdateLori McCarney, CEO Bikeshare Hawaii, Photo Rick Keene / Bikeshare Hawaii

continue to believe that we can run a self-sustaining transpor-tation system with attractive fares for residents and visitors.

TimingWe are aiming for a May 2016 launch date. Our biggest hurdle is funding for equipment, but we remain optimistic! After we launch, work out any bugs and are more experienced in the business, we would like to extend our services to other com-munities on Oahu and the Neighbor Islands.

WhyResidents and visitors use bikeshare for transportation and recreation because it’s fun, healthy, cheap, personal and reliable. Communities with successful bikeshare systems are seeing ongoing growth in usage, followed by increased support for more bike infrastructure and other bike/pedestri-an initiatives. Honolulu is limited in transportation options and is the only top-ten visitor destination in the USA without a bikeshare system.

There’s much to do in the next year and we appreciate any help you might be able to provide. Contact me anytime at [email protected]. And keep track of our progress in social media and by signing up for our email list at www.bikesharehawaii.org. Thank you!

Hitting the Wall. Why people crash in the Honolulu Marathon, and what to do about it.

By Brian Clarke

My studies show that at least half of the 20,000 athletes who finish the Honolulu Marathon each year hit the wall. During hot-weather years, that figure balloons to 65% of all finishers!

Hitting the wall means doing the last 7.6 miles between 6 and 25 percent slower than average race pace. Athletes may want to finish faster, but extreme fatigue forces them to slow down after Hawaii Kai. Hitting the wall in the last segment of the marathon is NOT fun!

Most people who hit the wall once or twice become so discouraged that they stop doing marathons. Since my goal is to retain as many people as possible in my annual marathon training program, I’ve taken a proprietary interest in solving the “crashing” problem.

During recent years my studies have taught me important lessons about why people crash in the marathon. First, crashing has nothing to do with training mileage. High-mileage athletes crash just as much as low-mileage athletes. Nor does talent (or lack of it) make a difference. Rather, people crash in the marathon because they try to run faster than their ability or conditioning allows.

The marathon distance is so long that it leaves little room for pacing errors. Despite feeling great early in the race, going even a little faster than optimal will cause major fatigue long before the finish. Race nutrition won’t compensate for this sort of fatigue. Thus, pacing errors invariably precipitate a crashing slowdown. This is an absolute rule of the marathon racing game.

My athletes use a GPS monitor to control their pace according to a personalized marathon pacing plan. Their mile-by-mile plan not only accounts for their ability, but also for the way their body uses energy during the race. For example, they conserve their limited stores of glycogen energy during the first 10K by averaging 6 percent slower than their marathon goal pace on that initial segment.

Harboring glycogen early in the race gives them enough time to begin using fat as a major source of energy. Burning a combination of fat and glycogen is much more efficient than burning glycogen alone. Thus, they can complete the marathon while making up for lost time after the first 10K.

Using our pacing methods, my athletes have lowered their incidence of crashing from 48% in 2009 to 18% last year. Our six-year low was 14 percent crashing in 2011. Meanwhile, the percentage of athletes returning to my training has increased from 46 to 60 percent since 2011.

Why risk crashing in the Honolulu Marathon? Join my training and I guarantee you will do an enjoyable marathon without exceeding your ability. Go to the sign-up page on my website, send me your contact information, and I’ll put you on next year’s announcement list for the marathon training.

www.bcEnduranceTrainings.com

The Marathon starts in Wailea and runs along the oceanfront to Kamehameha Iki Park near the Banyan Tree in Old Lahaina Town. Also, there is an out and back Half Marathon and 10K starting in

Lahaina; a 15K from Papalaua Beach; and a 5K from Lone Palm Point, all finishing at beachfront Kamehameha Iki Park in Lahaina.

Maui Oceanfront Marathon

Sunday January 17, 2016

all finishing at beachfront Kamehameha Iki Park in Lahaina.

$10 off use promo code:

HSM$10

The Marathon starts in Wailea and runs along the oceanfront to


MauiOceanfrontMarathon.com530-559-2261

[email protected]

“With 6 miles to go”

The Marathon starts in Wailea and runs along the oceanfront to Kamehameha Iki Park near the Banyan Tree in Old Lahaina Town. Also, there is an out and back Half Marathon and 10K starting in

Lahaina; a 15K from Papalaua Beach; and a 5K from Lone Palm Point, all finishing at beachfront Kamehameha Iki Park in Lahaina.

Maui Oceanfront Marathon


all finishing at beachfront Kamehameha Iki Park in Lahaina.

$10 off use promo code:

HSM$10

The Marathon starts in Wailea and runs along the oceanfront to


MauiOceanfrontMarathon.com530-559-2261

[email protected]

“With 6 miles to go”

INDIVIDUAL or TEAM RUNNER (Phone) Sex

Sex

Email Address

Check this box if you are entering the BIATHLON SERIES


ZipCityMailing Address

INDIVIDUAL or TEAM SWIMMER (Last Name) (First Name)

S M L XLMAGIC ISLAND BIATHLON: JAN. 17, 2016

INDIVIDUAL or TEAM RUNNER (Last Name) (First Name)


S M L XL

~ , . , | @ :~ , . , | ~ , . ,

Enter online @ Active.com COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes. ENTRY FEE: $30 INDIVIDUAL or $60 TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Jan. 4. Entry fee in-cludes one T-shirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to: Sui -Lan Ellsworth, 3465 Paty Dr., Honolulu, HI 96822 LATE ENTRIES: $45 INDIVIDUAL or $90 TEAM. Do NOT mail after Jan. 8. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15—7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15-7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: Men, Women & Mixed in the fol-lowing age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

1 K Swim 5 K Run

Individual or Team

Enter online @ Active.com

Early Registration postmark by 11/14/15, $75 Individual/$150 Teams for ALL 3 BIATHLONS. Late Registration, $100 Individual/$175 Teams for ALL 3 BIATHLONS.

Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: [email protected]

BIATHLON SERIES:

Individual Team Biathlon Series Entry (Mail by Nov. 14) $75 $150 Biathlon Series Late Entry (Do not mail after Nov. 21) $100 $175 Series applicants MUST sign their initials agreeing to waiver terms, below, next to signature line. Magic Island Biathlon Entry (Mail by Jan. 4) $30 $60 Magic Island Biathlon Late Entry (Do not mail after Jan. 8 $45 $90

TEAM DIVISION (Check ONE only)

Male Female Mixed

TEAM AGE GROUP (Check ONE only)

0-34 35-54 55-74 75-94 95-114 115+

WAIVER & RELEASE: In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, the Waikiki Swim Club, AquaSphere, the City & County of Honolulu and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast, tele-cast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.

I also agree to the terms of the waiver & release for the following events: (write initials)

Christmas Biathlon Valentine’s Biathlon

I have read, understand and agree to the terms of the waiver & release. Date

Parent or legal guardian signature and agreement to waiver, if entrant under 18. Date

Early last year I was invited to train with 3 of Sydney’s best marathon swimmers. I was pretty excited...I knew I would have to try really hard to keep up and I was so glad they asked me to come along. It was beauti-ful out- mid 80s and not a cloud in the sky. The pris-tine water was a gorgeous deep blue and warm for Sydney- around 70 degrees. Dori’s plan was to swim “two and a half to 3 and a half - more if I feel good.” “What does that mean?”, I asked. Everyone laughed!“It DOESN’T mean 2 1/2 to 3 1/2 k if that’s what you’re thinking”, Thorsten said. Ok...guess we’re swimming long! Glad I had lunch and brought some water... We started at Bondi Beach, taking our time cutting through light chop and then heading right. The plan was to swim a few beaches down and then swim back, get some water and then do “Bondi laps”. Swimming loops of around 2k. From the start, Dori pulled ahead (she is train-ing for a double crossing of the English Channel). She swam confidently towards a rocky peninsula. I thought Matt was on her feet and Thorsten was behind me. The chop picked up and we started swimming towards some big waves slamming into rocks. I glanced up. It wasn’t Matt on Dori’s feet. It was Thorsten and they were pulling away- a good 8 yards ahead. I started to get really nervous. My mind drifted and I started to worry about sharks. Why, oh why, must I always worry about sharks?!? Thankfully, Matt was swimming behind me and when he moved around to start bridging the gap I sprinted and grabbed his foot. “Matt, be my swim partner!!!!”, I yelled. “OK,” he said...in swim speak that’s the equivalent of me cry-ing, “Please don’t leave meeee!!!” On we went, riding up and down on huge crests of waves. The waves pounded the black rocks and Dori stopped. We all caught up and treaded water, me pulling my feet close up to my chest still worrying. Dori said it looked like there were lots

Swimming “Down Under”by Meredith Novack, photo by Augusto DeCastro

of rocks around and that we were going to have to swim out wide. She was right, there seemed to be rocks everywhere even though me were so far from shore. Again, my anxiety creeped up. A black helicopter flew over head and all I kept wondering was if there were sharks in the area. Was there a shark in the area? Matt knew what I was going to say and said not to worry- that white helicop-ters meant sharks. Great. Everyone was super kind. It’s very mentally challeng-ing swimming in a brand new area and they knew what I was going through. Swimming in unfamiliar territory can be extremely nerve wracking. I tried to calm down when we de-cided to swim two beaches away down the coast. While I swam I had quite the con-versation going on in my head. I was telling myself to suck it up, swim faster, stop being such a baby...I could tell Matt was swimming easy so I could be near him

and panic was making me swim slower and slower...but I kept going! We were now in much bigger waves. Pro only not for beginners waves. They pushed strongly towards shore and we rode them as we angled to the right. We stopped. I looked at my watch- almost 29 minutes since we started. Matt had GPS and said we had swam at least 2k. Going back was going to be interesting. Definitely slower. Treading water, another helicopter zoomed by us and then turned around and head-ed back to Bondi. Trying to cut through massive waves was fun even though sometimes they smack you on all sides! It was a welcome distraction from my fears. I enjoy big waves and chop. I try to fly above it. I’m so little and it’s easy to get thrown around so I just relax, stay high and breathe when and where I can. I had a little bit of trouble sighting and had moved right of Matt, swimming outside. I didn’t want to be near the rocks...rock side or shark side- what a choice?!? After we swam around the point I got confused. There was another point about a mile ahead and I wasn’t sure if that was where

we were going. Matt broke stroke and yelled we were swim-ming in towards the beach. A minute later we regrouped and Dori said to swim to the far rocks near a cliff about 1,000 me-ters away. I couldn’t see anyone swimming at the beach and asked if we should be in the water...everyone said it was just impossible to see because of the waves. My anxiety was creep-ing up, again, and I told myself only 15 more minutes...I swam my best through the cool waters and heard another helicopter zooming around. There were now two helicopters that I could see when I breathed to the right. A black one and a white one! Oh my God! We still had more than six hundred meters til the rocks...we were in no man’s land and everyone started swimming faster. I think I was shaking while I was swimming... Now there was a red helicopter on the scene. It was getting louder and louder and we kept swimming faster and faster. This red rescue helicopter swooped low and hovered a few feet above me...300 meters til we could scramble out on the rocks...less than five minutes! Swim!!!! The helicopter was so close the water was spraying me in the face and throwing me around. I was so scared I couldn’t cry. I sprinted as hard as

I could and caught up to Matt, Dori and Thorsten. My mind screamed, “GET OUT! Get out of the water NOW!!!” None of us had any idea of what was going on. Why wasn’t anyone on a bullhorn? I kept going- head down, charging towards safety. It was so strange when we got to the rocks...there were two life-guards in a boat and a few snorkellers and hundreds of people on shore. We could see EMS and lifeguards on the rocks and slowly the pieces came together...apparently there had been some horrific accident on the rocks. A man had possibly fallen from the cliffs onto the rocks below... The helicopters were filming us for extra footage... I said a quick prayer for the in-jured person and thanked God for keeping all four of us safe... My nerves were shot and I was done. Matt, Dori and Thorsten got back in and swam 12k for the day while I changed into my bikini and enjoyed being on the sand for a change... Welcome to Australia!

— EPILEPSY FOUNDATION OF HAWAII PRESENTS —

Rid R W lk

RIDE RUN WALK35k75k

100k

5k10k

1 Mile

January 26, 2015 Diamond Head Oahu 7:00 amSunday January 31, 2016 ◌ Diamond Head ◌ Oahu ◌ 7:00 am

Ride Run Walk

6:00 am Onsite Registration Opens7:00 am Bike Rides begin (35K 75K 100K)7:30 am Runs (races) begin (5K 10K)8:30 am Walk begins (1 Mile)10:30 am Keiki Bike Ride

FOR MORE INFORMATION:

AWARDS: 5K/10K Run 1st Place male & female overall and top 3 age group finishers (see website for age group details)

All events and onsite registration January 31, 2015Kapiolani Community College Diamond Head Side (Parking lot C)

Wheelchairs, strollers, and pets (on leash) welcome.

Early packet pickup/registration Jan 24, 2015 10 am to 2 pm at Ward Center 1050 Ala Moana Blvd 2nd floor

Visit our website at www.EpilepsyHawaii.org/SRRW

(808) 528-3058 [email protected]

Follow us on Facebook and Twitter

3 age group finishers (see website for age group details)

REGISTRATION: Mail in entries must be received by January 8, 2016. No guarantee of t-shirt for entries after January 8

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

Mail in registration below (check or money order) or register online at active.com * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * ** * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

LAST NAME FIRST NAME SEX DATE OF BIRTHM F

STREET ADDRESS CITY STATE ZIP PHONE

S M L XL XXL S M LSHIRTSIZE

RUNNING HAT instead of SHIRT

Helmets are required for riders. Entries from minors will only be accepted with a parent or guardian’s signature. I know that running and biking is a potentially hazardous activity. I should not enter and participate unless I am medically able and properly trained I know that there will be traffic on the course route I assume the risk of riding in traffic I assume any and all other risks associated

RUN: 5K 10K Walk:1 Mile$30 ($35 after January 8, 2016)

Family Rate (Up to 5 Family members)

$90 ($100 after Jan 8)$50 ($60 after Jan 8)RIDE: 35K 75K 100K

EMAIL ADDRESS SIZE instead of SHIRT

TEAM NAME (optional) COUPON CODE DONATION (From $1 to $1,000,000)

ADULT SIZES YOUTH SIZE

and participate unless I am medically able and properly trained. I know that there will be traffic on the course route. I assume the risk of riding 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, volunteer-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 the 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 * Family Rate – up to 5 family members

All events and onsite registration January 31, 2016Kapiolani Community College Diamond Head Side (Parking lot C)

Wheelchairs, strollers, and pets (on leash) welcome.Early packet pickup/registration January 29, 2016

10am to 2pm at EFH Offices 1050 Ala Moana Blvd Suite 2550

Presidents’ Day February 15, 2016

www.greataloharun.com follow us:

Off icial Race Information and Application

Title Sponsor Benefactor

Carole Kai Charities, Inc. Presents

Presidents’ Day February 15, 2016

www.greataloharun.com follow us:

Off icial Race Information and Application

Title Sponsor Benefactor

Carole Kai Charities, Inc. PresentsFor Official Use Only

PLEASE READ AND SIGN. Sorry, we cannot process without your signature.

Waiver: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I also know that, although police protection will be provided, there will be traffic on the course route. I assume the risk of running in traffic. I also assume any and all other risks associated with running this event including but not limited to falls, contact with other participants, the effects of the weather, including high heat and/or humidity, and the condition of the road, 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 Carole Kai Charities, Inc., the City and County of Honolulu, including their Police Department, State of Hawaii, the Race Officials, Volunteers, any and all sponsors and any and all agents, employees, assigns or anyone acting for or on their behalf from any and all claim 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. In consideration of the opportunity to enter this race, if I am an Operator or Occupant of a Stroller or Assisted Wheelchair, I agree that I am fully responsible for my own safety and the safety of the occupant of the stroller or assisted wheelchair. (Safety is defined as doing everything reasonably necessary to avoid or prevent an accident including, but not limited to operation with safe speed and equip-ment and avoiding risks.) I also understand that in the event this race cannot be held as scheduled due to an act of God or circumstances beyond control, the race is not liable to refund any money donated by me to participate. I also hereby consent to permit emergency treatment in the event of injury or illness.

This release and waiver extends to all claims of every kind or nature whatsoever, foreseen or unforeseen, known or unknown. The undersigned further grants full permission to Carole Kai Charities, Inc. and/or agents authorized by them to use any photographs, videotapes, motion pictures, recordings, or any other record of this event for any purpose.

3. Please read and sign.

Make non-refundable entry donation check or money order payable to: GREAT ALOHA RUN and mail to:

Great Aloha Run, P.O. Box 29750, Honolulu HI 96820-2150Postmark Your Entry by Jan. 15, 2016

Banking services courtesy of First Hawaiian Bank. $20 assessed for returned check.

Signature of parent/guardian if under 18 years. Applications for minors will be accepted only with signature above.

(You must sign here for processing)Signature Date

2016 OFFICIAL ENTRY FORMVisit us at: www.greataloharun.comMonday, February 15, 2016, Presidents’ Day

ENTRY DONATION IS NON-REFUNDABLE AND NON-TRANSFERABLE

2. Check box. All entries TIMED except Baby in Stroller.

2016 Entry DOnAtIOn LEVELS

MILItAry BrAnCH OF SErVICE (check one): q Air Force q Army q Coast Guard q Marines q National Guard q NavyFor Active Duty/Reserve/National Guard, family member and DOD civilian employee. Family members, check your sponsor’s branch of service.

Postmark Your Entry by Jan. 15, 2016 (No paper entries accepted after this date.)

(8-15)

Age on 2/15/16 Month Day Year

Date of Birth:

Male

Sex:

Female

Zip / Postal CodeCity Country, if other than USAState

Address Line 2

Address Apt No.

Last Name First Name M.I.

Emergenct Contact Name

Email Address

Best Contact Number Including Area Code Emergency Number on Race Day Including Area Code

1. Complete legibly and completely. Everyone on the course must be registered. One form per person, except a baby in a stroller must register on the adult’s form.

T-shirts Awarded to Finishers Only! (Unisex sizes). Finisher shirts are not available for babies in strollers. Size selection is final.

Youth Sizes:

Y Med Y Lrg S M L XL XXL

Adult Sizes:AfterBefore

Free Bus to Downtown: (Check only one please)

Waikiki Shuttle (check here)

Please select estimated finishing time corral: Under 1:14

(9 minute mile or less pace)

1:15 - 1:30 (9 - 11 minute mile pace)

1:31 - 1:55 (11 - 14 minute mile pace)

1:56 - 2:27 (14 - 18 minute mile pace)

2:28 - 3:00 (18 - 22 minute mile pace)

3:01 and over (22 minute mile or more pace)

100 Club Code High School Challenge Code

Stroller (Pusher of stroller is required to start in 3:01 finishing time corral)

$5 Per Baby 4 years and younger, pushed in stroller. Untimed ....

Baby name 1 0-2 years 3-4 years



$25 Child 5-12 years and Senior 65 years and older (Includes Presidents’ 100 Club) .....................................................

$30 Military 13-64 years For Active Duty/Reserve/National Guard, family member and DOD civilian employee (Must show ID at Packet Pick-up) ................

$38 Individual 13-64 years ( Includes Presidents’ 100 Club) ...............

$245 Lucky 7 Team (all team members must be age 21 on race day) .....

OPtIOnAL SELECtIOnS (Check all that apply)

$8 In Training Shirt Mailing Fee (Must register by Dec. 4, 2015 to be eligible)....................................

$9.95 Medal (Must pick up at GAR Expo, Feb. 12-14, 2016)

$17.95 Medal & Mailing Fee (Medal mailed after run)..........................

$25 In Training Dri-Tech Shirt (Includes mailing to US address only)

Style (Please check one): Men’s Cut Women’s Cut ......

$ My Gift to GAR Charities ....................................................

TOTAL PAYMENT .................................................................................. $

With the rise of technology, runners are now able to select various shoe types, GPS watches, and buy software that analyzes running gait. Injury rates however, have not decreased.

To address this problem, Christopher McDougall’s Born to Run claims running barefoot or with min-imal cushion will allow runners to naturally land on their forefoot with softer landing, thus reducing injury rate. Forefoot strike pattern does in fact expe-rience less impact force through the skeletal system as compared to rearfoot/ heel strike pattern.

However, most runners who switched to McDou-gall’s way continued to suffer injuries such as meta-tarsal stress injury, plantar fasciitis, and achilles tendonopathy.

The true fact is that through research, most long distance runners are heel strikers, and it is uncom-mon for runners to complete a full marathon with only forefoot strike pattern. This applies to even in the elite population. Typical runners who run with forefoot strike will generally end up in heel strike once fatigue kicks in during the middle of their race.

Therefore, instead of focusing on specific strike patterns, it is better to step back and think more globally: see how each leg moves. One way to im-prove leg movement is to visualize that your legs are wheels. When imagining a wheel rolling on a flat surface, realize that the point of contact with the ground is only beneath its axis. Just like the wheel, if the axis was the hip joint and the leg is the spoke, the foot will always contact the ground right beneath the trunk. By bringing the legs more beneath your body, it will prevent runners from over striding, minimizing frictional breaking force with each step. Running up hills or stairs may improve this tech-nique by forcing you to pick up your knee and land right beneath your hip joint.

The wheel method also allows greater efficiency by reducing the lever arm on the swing leg, keeping your extremity close to the trunk. Recreational run-ners often have the tendency to allow their leg to move like a pendulum, with less knee flexion during swing phase. This creates a long lever arm costing more energy to take each step. With the legs acting

Leg movement more important that foot strike pattern.By Motoki Nakamura, PT DPT at Jaco Physical Rehabilitation

like wheels, your knees will come up and flex more during the swing phase, creating a smaller lever arm with more cost-efficient running form. It is also important to “paw back” like a horse while your foot is on the ground so the leg is moving back, brush-ing across the ground to complete the full wheel.

Keep in mind that tightness or instability in any part of body may cause altered gait patterns which also leads to risk for injury. Call JACO Rehab to set up a running analysis to see if there are any faulty move-ment patterns that may need additional help.

expires

12/28/15

RUNNING CAMPThe Women’s Fitness Experts

Email for more information: [email protected]

presents

If you are tired of not seeing theresults you want in running then join us on the beautiful North Shore at Camp Erdman.TryFiTness

coaches: KC Carlberg Erin Hickock

Open to All WomenAge 14 & Up

Nov. 21-22, 2015

Work with Experts to Improve:• RUNNING FORM• PROPER NUTRITION• SHOE FITTING & MORE

$200plus tax

Price includes running workshop, lodging,food and cooking demonstrations.

Low Carb Pasta1 package Shirataki noodles (found in refrigerator section with local foods) or Spaghetti squash1 package Ground turkey1 bottle pasta sauce (tomatoe based)1 handful of basil½ onion

Rinse Shirataki noodles boil 5 mins for spaghetti squash cut in half and boil 15 mins. In another pan cook turkey and onion for 20 mins add sauce, basil

Stuffed Peppers: 4 big Peppers (color is your preference) 1 lb ground turkey ½ onion 1tlb garlic tlb coconut oil 1 cup cheese

Pre-heat oven to 375. In a large skillet heat 1 tsp. coco-nut oil and sauté onions for about 3 mins. Then add in ground turkey and garlic and cook until turkey is brown.

Prepare Peppers by cutting off the tops and taking out the seeds. Brush coconut oil over outside of pepper and then stuff ground turkey mix into the pepper. Sprinkle cheese over the top and then place top back on pepper. Place the four peppers into the over and cook for about 15mins.

RecipesBy Wendy Darling, AYR Training, w ww.facebook.com/AyrTraining

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MMAARRCCHH 55TTHH,, 22001166 ·· HHAAWWAAIIII''SS FFIIRRSSTT TTRRIIAATTHHLLOONN OOFF YYEEAARR!!

For additional information and rates contact:Chelsea [email protected] Honolulu, HI

SWIM TRAININGSwimming technique, analysis, and tness for pool and open water

Former D1 Swimmer • Over 20 years of competitive

swimming • Over 10 years of coaching experience

• Current USMS and open water swimmer •

Certi ed Personal Trainer, ISSA

Chicago Marathon 2015Congratulations to everyone who ran in the Chicago Marathon. “Missing” from the list of local runners is former High School standout (Iolani) who finished the marathon in 2.48.51 hours, good for 43rd. in the women’s division.Results Source: Chicago Marathon.

Photo: Richard Wilson

Island Triathlon and Bike569 Kapahulu Avenue

Honolulu, Hi 96815808-732-7227itbhawaii.com

I S L A N D T R I AT H LO N & B I K E

# r i d e i t b

Yes! We are having a baby!

I love to be outside moving my body and clearing my mind. However, during the first three months of my pregnancy I didn’t feel like exercising as much for a few reasons. First, mentally I was uneasy about shaking the baby too much and getting my heart rate high since my doctor advised me to take it easy with my workouts. Second, I could literally feel my body growing and adjust-ing to the amazing little life inside of me, so physically I felt uncomfortable with my body’s new circumstances. Third, and probably the strongest one is that my husband Tim didn’t want me to do anything other than sleep and eat. Honestly, I liked it! It was nice to slow down and sleep in for the very first time in my life, as far as I can remember.

Now, as I am writing, I am entering my second trimester. My energy is back, my body is well adjusted to the baby, and Tim has started to support me in doing more than just eating and sleeping. By a great coincidence, a few months ago, I finished my certification in Health Coaching where I learned about all the many changes that a body of a preg-nant woman goes through and the special care that ex-pecting mothers need to add on to their lifestyles to nourish and protect the little lives that are growing inside them (please, if you are pregnant, read the 10 important notes about exercising).

For me, starting the day exercising for 30 minutes to 1 hour makes me feel wonderful for the rest of the day. And my three favorite ways of exercising lately have been:

OCEAN SWIMMy new swim techniques are to stretch my arms until I feel the stretch in my belly and gently kick while watching the coral and the fish and imagining if the baby can feel that we are floating in the ocean.

TURBO TRAINERI love to ride my bike outside, and I do miss it a little bit. But since the day we found out I was pregnant, I was “prohibited” to ride outside, and I agreed. So I have been turbo training at

My three favorite… ways of exercising while I have a “bun in the oven”!by Mariane Uehara, photos courtesy of Mariane Uehara

home. I turn on my favorite music and spin easily for 30 to 45 minutes. Baby is already listening to all my fav jams!

JOG I have been coaching the Lan-ikai Juice Run Club two times per week, and it’s the perfect way for me to keep support-ing runners of all levels, and jog easily for 2 to 4 miles with them. I never knew that slow jogging could be so rewarding.

Well, I my three favorite ways of exercising are still swim, bike, and run, but now with a new mind set and techniques. At the moment, I have no desire to train or race for any-thing. My mind and body are truly enjoying focusing on the energy that is growing this tiny little miracle life inside of me, and I know that moving our bodies gently make us healthi-er and happier!

10 IMPORTANT NOTES IF YOU ARE PREGNANT:

source: Prepare RIGHT Now - Turn your Pregnancy into a Healthy New Beginning by William Sears, M.D. and Martha Sears, R.N. (www.askdrsears.com)

1. Always listen to your body.2. Consult your doctor before you start any new exercise program.3. Be easy on the joints. The hor-

mones of pregnancy loosen your ligaments.4. Don’t shake the baby. It’s best to avoid sudden stops, jump-ing, or sudden changes in direction.5. Keep heart rate under 150 beats per minute. Research has shown that the baby’s heart rate does not go up significantly until the mother’s heart rate reaches 150.6. Realize you’re out of balance. As your breasts and uterus enlarge, your body’s center of gravity shifts.7. Lift lightly. Don’t use your back as a crane when you’re pregnant.8. Change positions slowly. Avoid getting up too suddenly from a seated or lying down position.9. Keep off your back. After the fourth month of pregnancy, you should avoid lying on your back while exercising, relaxing or even sleeping.10. Choose the right activity FOR YOU!

Date:9-22-2015 5:46 PM| Client:ASICS| Studio Artist: Freelance / Freelance| Printed At: None Job number: ASIC3378 | ASIC3359_GEL_Quantum_180_FP_Fortius_Nov_Dec_2015_v1.indd T: 8.125” x 10.875”, L: 7.375” x 9.875”, B:8.375” x 11.125”, Gutter: None, Bind: None, Linescreen: None, MD: 300, Color: NoneNotes: A.Notes

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Hawaii Sport November 2015