Hawai Sport November-December

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T R A I N S M A R T E R
V I D E O R U N A N A LYS I S W I T H JAC O
JAC O R E H A B . C O M 8 0 8 . 3 8 1 . 8 9 4 7

Name
Last
First
Age Male Female
City/State
Do Not Pin Stub To T-Shirt
No. 2013
As you might have noticed from our cover, then this issue have a few biking
related items in it...We can keep writing that you should be biking instead of driving,
so we will not do that, instead we have found some great photos that shows
the joy of biking in Hawaii. From the elite racers, to the fun riders, to the fixed
gear bike community (fixies) - there are always room for one more bicycle, and
we are just waiting for the biking revolution to happen. Go check out what our
local bikestores have - they can help you find what you need. We are hoping one
day to see bikes like the ones pictured here as a natural part of traffic in Hawaii,
will that be possible?, what do you think?
In this issue we have struggled a bit with fitting everything in, we have applications
for quite a few new races, you will find even more content in the online version
of this issue of Hawaii Sport - Just follow the QR code if you have a scanner
on your smartphone, or go to www.issuu.com/hawaiisportmag to find this issue
and past issues.
Our September-October issue has had 14293 views as of right now, it is great
to see that the community has adopted our online venture as
well. You will also find our digital only issue with content you
won’t find in our printed magazine.
Happy Biking (running and swimming)
Christian Friis
expires
12/31/13
Editor: Christian Friis
Editor-at-large: Rae Sojot
Copy Editor: Crystal Banning
Art Director: Chris Moore
Editorial Contributors: Brad Yates, Bruce Eliashof, KC Carlberg, Crystal Banning,
Iuli Tjahjadi, Lauren Takao and Rae Sojot
Photos: Cyndia Lavik, HBL, Hawaii Sport Reports, www.808foto.com. Photo of
Nataliia Kravchuk by PREMO Photography.
Hawaii Sport Reports: Zara Nguyen, Melissa Pampulov, Jennifer Lieu, Courtney
Osaki, Augusto DeCastro, Pete Meindertsma, Lisa Allosada
Team Hawaii Sport: Kevin Enriques, Jon Lyau, Todd Iacovelli, Nate Carlson.
Find us Online: www.issuu.com/hawaiisportmag and www.hawaiisportmag.com
Follow us on facebook: www.facebook.com/hawaiisportmag.
on twitter: www.twitter.com/hawaiisportmag
Contact Us: hawaiisportmag@gmail.com
Address:
Hawaii Sport
PO Box 38082
Honolulu, HI 96837
Legal Information: Copyright 2013 by Hawaii Sport Mag. All rights reserved.
“Views expressed in articles herein are solely those of the authors and are not
intended to represent the views of the publisher. By submitting an article or photo
to Hawaii Sport Mag., the contributor gives permission to the publisher to use such
material in a manner it determines to be appropriate for the publication. Publisher
is not liable for any loss or damage resulting from content of advertisements.”
Notice to the reader... “The information in this magazine concerning upcoming
events is provided by the event organizers and is presumed to be accurate.
You may confirm the date, distance, starting time, and other event information
by contacting the event organizer directly.” Health related articles are meant as
guidelines – as with any physical related activity contact your physician before you
participate in any endurance sporting event or activity.
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2013
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Beat the
Banana Man
and
Win Jamba
for a Year!
13th Annual
Banana Man Chase
Saturday, May 3rd · 7am
Magic Island · Ala Moana Beach Park
Early Registration just $20
Sign up on ACTIVE.COM today
or log onto jambahawaii.com for more info
Benefit for:
‘Tis the Season to Jamba!
Purchase $25 worth of jambacard gift cards
and receive a FREE small smoothie!
Offer valid 11/7 - 1/1/14.
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HawaiiSport Race Calendar brought to you by
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To have your event listed in our calendar please email us at: hawaiisportmag@gmail.com
OAHU EVENTS
DATE TIME EVENT DISTANCE/LOCATION INFORMATION
Nov 2 7:00AM Scouts 5K on the Bay Bay View Golf Course, Kaneohe www.alohacouncilbsa.org
Nov 2 8:00AM The Color Run Hawaii 5K, Kalaeloa, Barbers Point www.thecolorrun.com/hawaii
Nov 2 10:00AM PHF Hawaii Walk and Family Day 5K, Magic Island www.hydrocephaluskids.org
Nov 3 8:00AM Run and Read 1 mile Windward Community College www.flpregister.com/59
Nov 9 7:00AM Pearl Harbor Heihei Kukini Pearl Harbor, 10K/Half Marathon/20 Miles www.staminarace.com
Nov 9 6:30PM Dawn of the Dead Dash Downtown Honolulu 253-216-8854
Nov 10 7:00AM Kailua High Surfriders 5K/10K Kailua High School 808-225-2965
Nov 10 7:00AM Senior Olympics 10K Kapiolani Park www.mprrc.com
Nov 11 tbd Color Vibe 5K Aloha Stadium www.thecolorvibe.com
Nov 16 7:00AM Turkey Trot 10K MCBH Kaneohe www.mccshawaii.com/races
Nov 16 tba Strides for Africa 5K Laie
Nov 17 5:30AM Mizuno Val Nolasco 1/2 Marathon, 808 Race Series #5 Kapiolani Park 808racehawaii.com
Nov 23 8:00AM St. Jude Give Thanks Walk Neal Blaisdell Park (808) 535-9070
Nov 23 8:00AM YMCA Turkey Swim, 1K/2K Ala Moana Beach Park 808-541-5251
Nov 24 6:00 AM Lanikai 10K Run Kailua Beach Park www.bocahawaii.com
Nov 24 9:00AM XTERRA World Championships 1/2 Marathon, 5K & 10K, Kaaawa Valley www.xterraplanet.com
Nov 28 6:30AM Turkey Trot 10 Miles, Guess Your Time, Kapiolani Park www.honolulumarathonclinic.org
Nov 28 7:30 AM Kawela Bay Turkey Trot 5K, Turtle Bay Resort www.turtlebayfoundation.com
Dec 1 7:00AM SAM's 5K Kapiolani Park www.mprrc.com
Dec 7 7:30 AM Christmas Biathlon Ala Moana Beach Park www.waikikiswimclub.org
Dec 8 5:00AM Honolulu Marathon Ala Moana Blvd. www.honolulumarathon.org
Dec 15 7:00 AM Homeward Bound 5K. Manoa Rec. Center 808-447-2810
Dec 15 8:00 AM Hawaiian Christmas Looong Distance Swim 4.33 miles, Kaimana Beach www.waikikiswimclub.org
Dec 21 5:00 PM Jingle Rock Run, 5K & Keiki Sprint Race (4:00PM) Kaka'ako District Park, 330 Cooke Street www.hawaii.wish.org
Dec. 28-29 7:00PM New Year's Resolution Ultra Run and Relay Kualoa Ranch www.tropicaltriplecrown.com
Jan 1 7:00AM Bosetti 10K Hawaii Kai www.mprrc.com
Jan 4 9:00 AM Ugly Sweater Run Approx. 3.1 miles, Waikiki Shell www.theuglysweaterrun.com
Jan 12 7:30 AM Magic Island Biathlon 5K Run/1K Swim, Magic Island www.waikikiswimclub.org
Jan 24 7:00 AM Sharon's Ride and Run, 5K/10K run, bike ride Kapiolani Community College www.hawaiiepilepsy.com
Jan 25 7:00 AM MCBH King of the Hill 5K. MCBH Kaneohe www.mccshawaii.com/races
Feb 2 tba Tryfitness Women's 5K Kaka'ako Waterfront Park www.womens5khawaii.com/
Feb 8 7:00 AM MCBH Swamp Romp MCBH Kaneohe www.mccshawaii.com/races
Feb 8 4:30 PM Valen Tails Family 3K Fun Run Aloha Stadium 808-483-7133
Feb 17 7:00 AM The Great Aloha Run Aloha Tower to Aloha Stadium www.greataloharun.com
Mar 1 6:30 AM Haleiwa Triathlon 400m/12miles/3miles, Haleiwa Beach Park www.hawaiiswim.com
Apr 6 5:00 AM North Shore Marathon Haleiwa www.808racehawaii.com
Apr 6 6:30 AM Haleiwa 5K Haleiwa www.808racehawaii.com
Apr 13 6:00 AM The Hapalua - Hawaii's Half Marathon Waikiki www.thehapalua
Check out our online calendar at www.hawaiisportmag.com and become a fan of us on www.facebook.com/hawaiisportmag

2014
training
clinics
HAWAII CYCLING
TRAINING
Jan 4 to Feb 6 - 5 weeks clinics
for cyclists of all levels.
learn effective and safe riding
technique for training and racing
HCT option: cycle 9 weeks until March 9
Haleakala excursion, Climb the beast! March 9
ENDURANCE TRIATHLON
Feb 15 to May 31 - 15 weeks clinic
this program will help
triathletes increase strength &
endurance in all three disciplines
Prepare for Ironman Hawaii 70.3! May 31
TRAINING
Train With Passion
Special Store discounts for
clinic participants, including bikes!

SUBARU DEALERS OF HAWAII
SubaruHawaii.com

ought to you by
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WEEKLY HAPPENINGS
B I K I N G O N O A H U
DAY TIME EVENT DISTANCE/LOCATION INFORMATION
Mon. 9:00am Start the Week Off Right, Monday morning ride Kahala Community Center 988-4633, www.hbl.org
Tues. 7:00am Tantalus Tuesdays Corner of Makiki Hts/St. 732-7227
Wed. 4:30pm IT&B Weekly Ride IT&B, 569 Kapahulu Ave. www.itbhawaii.com
Thurs. 7:30am Thursday Morning Breakfast Ride to Kailua Kahala Community Center 988-4633, www.hbl.org
Sat. 7:30am Team Pacific Velo Ride (all are welcome) IT&B, 569 Kapahulu Ave. 732-7227
Sun. 7:00am Boca Hawaii Road Ride - Distance varies, 60+ miles Boca Hawaii, inquire in advance www.bocahawaii.com
Sun. 8:00am IT&B's Ride for Beginners - First Sunday of the month KCC - White Church www.itbhawaii.com
R U N N I N G O N O A H U
Mon. 7:30pm Yoga for Runners Moiliili Community Center www.longrunyoga.com
Mon./Tues. 3:30-4:30pm Girls on The Run Le Jardin, Kailua www.girlsontherunhawaii.org
Tues./Thurs. 3:30-4:30pm Girls on The Run Kailua Intermediate School www.girlsontherunhawaii.org
Tues./Fri. 3:30-4:30pm Girls on The Run Pearl Harbor/Hickam www.girlsontherunhawaii.org
Tues./Thurs. 3:30-4:30pm Girls on The Run Kamaile Academy, Waianae www.girlsontherunhawaii.org
Tues. 5:30pm Personal Best Training Ala Moana Park (Diamond/Mountain of Tennis Courts) www.personalbesttraininghi.com
Tues. 5:30pm Runners HI Weekly Run - Remember to bring ID Runners HI, Aiea 488-6588, www.runnershi.net
Tues. 5:30pm Runners Route - Honolulu Runners Runners Route, 1322 Kapiolani Boulevard www.runnersroutehawaii.com
Wed. 6:00pm Kailua Lanikai Juice Running Club Kailua www.ultratoneytrainer.com
Thurs. 5:30pm Dr. Nate’s Champion Running Ala Moana Beach Park, Diamond Head side of tennis courts www.championrunning.blogspot.com
Thurs. 5:30pm Windward Training Freaks Kailua High School www.ultratoneytrainer.com
Sat. 9:00am ING Saturday Run ING Café, Waikiki
Sun. 7:30am Honolulu Marathon Clinic - March to December 3833 Paki Ave. - Kapiolani Park www.honolulumarathonclinic.org
R U N N I N G O N M A U I
Tues. 5:15pm Lahaina Aquatic Center mauimarie@yahoo.com 808-281-9132
Wed. 5:30pm Kihei Community Center samuelwilbur@yahoo.com www.virr.com
Tue./Thu. 5:30am Kam I (Walking) 808-280-5226 www.virr.com
R U N N I N G O N B I G I S L A N D
Tue./Thu. 5:30pm Big Island Running Co. Run 75-5807 Ali’i Drive, #C-8, Kailua-Kona www.bigislandrunningcompany.com
Sat. 7:00am Big Island Running Co. Run 75-5807 Ali’i Drive, #C-8, Kailua-Kona www.bigislandrunningcompany.com
TRAINING GROUPS
Try Fitness Women’s Training Women's Training - Bootcamp, Run, Bike, Swim, Triathlon www.tryfitnesshawaii.com
Boca Hawaii Training Clinics Swimming, Biking, Running, Triathlons www.bocahawaii.com
Brian Clarke School of Running Running, Trail Running, Triathlons www.bcendurancetrainings.com
Running26point2 Individually designed running programs for 5K and up Running26point2@gmail.com
Personal Best Training by Jonathan Lyau Running http://www.personalbesttraininghi.com
Yoga for the Long Run Running and Yoga www.longrunyoga.com
Women’s Boot Camp Manoa Overall Fitness www.honolulupersonaltrainer.com
Hawaii Boot Camp for Women Overall Fitness www.hawaiibootcamp.com
Swim Hawaii Swim Technique with Jan Prins www.swimhawaii.com
Camp Bennett Triathlon, Core campbennett@mac.com
Team Jet Swimming, Biking, Running, Triathlons www.teamjethawaii.com
Team Move Overall Fitness www.teammovehi.com
Boot Camp Hawaii Overall Fitness www.bootcamp-hawaii.com
SOHI Fitness Boot camp, sports drills, and indoor & outdoor TRX Suspension Training www.sohifitness.com
Bootcamp Bootcamp classes, TRX, Core Training www.fitwizhawaii.com
Camp Bennett Multisport, Overall Fitness www.amyruth.org
University of Hawaii Masters Masters Swim Club www.uhmastersswimming.com
Kailua Masters Swimming Masters Swim Club www.kailuamasters.org
Peter Hursty's Roughwater Swim Clinic Prepare for the Roughwater pshursty@hotmail.com
The Oahu Club Masters Swimming Group Swimming and overall fitness www.theoahuclub.com
Seymour Training Triathlon Training seymourtraining8@aol.com
Marion Summerer Coaching Triathlon Training www.marionsummerer.com
Island Breeze Training Central and Leeward 808 381-2227
Gyrotronic Training
Waialae
Pacific Fitness Design Triathlon / Running 808 269-2471, http://www.pacificfitnessdesign.com

Contact Omar Zaldana Phone: 541-5251 e-mail: ozaldana@ymcahonolulu.org
TURKEY
SWIM
2013
Nu'uanu YMCA & Waikiki Swim Club
Ala Moana Beach Park, Saturday, November 23rd
Featuring the Classic 2K and The Turkey Lite 1K Swim
START: Promptly at 8:30 am, at Ala
Moana Beach Park, Diamond Head end. A
staggered start may be used depending on
the number of entrants.
COURSE: The 1000 and 2000 meter
courses begin at the Diamond Head end of
Ala Moana Beach Park, near the Magic
Island parking lot. Participants swim towards
the Ewa end of the park for 500 or 1000
meters, round the buoy clockwise and return
over the same course, keeping the finish
buoy on their left. The finish line is up the
beach about 20 yards.
CHECK - IN & REGISTRATION:
7:00am to 8:00am on race day at the Magic
Island end of Ala Moana by
Lifeguard stand 1E.
ENTRY FEE & DEADLINES:
$30, if postmarked by 11/16/13
Includes a 2012 Turkey Swim Towel.
$40, late entry accepted up to 8 am on
race day, includes a towel if available.
Checks payable to the Nu’uanu YMCA.
Mail to: 2013 1K/2K Turkey Swim
Nu'uanu YMCA
1441 Pali Highway
Honolulu, Hawaii 96813a
DIVISIONS/AWARDS:
2K Elite Male & Female: Award given to the
top three male/female finishers.
1K Male & Female: Award will be given to the
top three male/female finishers.
2K Age Groups (Male & Female) 10 & under,
11-12, 13-14, 15-18, 19-24, 25-29, 30-34, 35-
39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69,
70-74, 75-79, 80-84, and 85 and up. Award
will be given to the top 3 finishers in each age
group.
Contact info: Omar Zaldana
Phone: 541-5251
E-mail: ozaldana@ymcahonolulu.org
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.
EVENT: ___Classic (2K) ___ Lite (1K) GENDER: ___ Male ___Female
*Must be filled out completely or we will not be able to register you, Mahalo*
Age on race day: _____
2013 Turkey Swim
Amount Enclosed: _____
Check one below: (All fees are non-refundable)
___ $30 Entry fee + towel (postmarked by 11/16/12)
___ $40 Late entry accepted until 8 am on race day
(Towel included if available)
___ $20 Kamehameha Swim Team Member or
YMCA Swim League Member (No Towel)
Last Name ____________________
First Name _______________
Street Address ____________________________________________
City, State, Zip ___________________________________________
Phone Number
Waiver for the 2013 Nu'uanu YMCA & Waikiki Swim Club Turkey Swim. Read carefully and sign. In consideration and acceptance of my entry, I, the undersigned, intending to be legally bound, do
hereby, for myself, my heirs, executors and administrators, waive, release, and forever discharge all rights and claims for damage which may hereafter accrue to me against the Nu'uanu YMCA, Waikiki
Swim Club, race volunteers, the City and County of Honolulu, the State of Hawaii, and their officers, agents, representatives, successors, and/or assigns for any and all damages which may be suffered
by me in connection with my association or entry in the 2013 Nu'uanu YMCA & Waikiki Swim Club Turkey Swim. I will personally inspect the race course prior to the race and verify to my 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 under 18 years old, this form must be signed by parent or legal guardian)
Date signed

Join the St. Jude Give thankS. Walk.
Walk.
To help me live.
©2013 ALSAC/St. Jude Children’s Research Hospital (14777)
St. Jude patient Lane, 7
acute lymphoblastic leukemia
RegisteR | FoRm YouR team | FundRaise | Walk
Neal S. Blaisdell Park
Aiea, HI
Registration: 7:00 a.m. | Start: 8:00 a.m.
Contact: Ashley Ramsdell - ashley.ramsdell@stjude.org
Sign up today at givethankswalk.org.
thanks and Giving ®
Come join a new, exciting and
fun Triathlon training group!
We combine dynamic functional core
movements and triathlon training principles
to develop strength and endurance to help
you reach your fitness goals in 2014.
CONTACT INFO
brian@triplefithawaii.com
www.triplefithawaii.com
UPCOMING CLINICS
New Year’s Resolution
Swim-Bike-Run and Fun Clinic
Jan 4 – Feb 22, 2014
Tuesday & Thursday Evenings
Saturday Mornings
Fee: $250
Vineman Full “Add-on from Honu” Clinic
June 7 – July 26*
Tuesday & Thursday Evenings
Saturday & Sunday Mornings
Fee: $175
Hawaii 70.3 (Honu) Triathlon Clinic
March 8 – May 31, 2014
Tuesday & Thursday Evenings
Saturday & Sunday Mornings
Fee: $425
* All Honu with Vineman Add-on members will receive a free TripleFit Hawaii microfiber sports towel.
LIKE US!
www.facebook.com/triplefithawaii
TWITTER: @3FitHawaii
INSTAGRAM: triplefithawaii

Christmas
Biathlon, Nov.
30, 2013
Magic Island
Biathlon, Jan.
12, 2014
Valentines
Biathlon, Feb. 9,
2014
Enter online at:
Waikiki Swim Club presents:
The 2013, 2014 Biathlon Series at Ala Moana Beach Park:
Christmas Biathlon, Nov. 30, 2013
Magic Island Biathlon, Jan. 12, 2014
Valentines Biathlon, Feb. 9, 2014
CHRISTMAS BIATHLON
Saturday, November 30, 2013 | Race Start 7:30 am | Ala Moana Beach Park
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: $25 INDIVIDUAL OR $50/TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Nov. 18. The
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: $40 INDIVIDUAL OR $80/TEAM: Do NOT mail after Nov. 22. 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 to 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 following age groups: 34 & under, 35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages] BRIGHTLY COLORED CAPS
AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.
REQUIRED FOR SWIMMERS
Early Registration by 11/18/13, $60 Individual/$120 Teams for ALL 3 BIATHLONS
BIATHLON SERIES:
Late Registration by 11/22/13, $90 Individual/$150 Teams for ALL 3 BIATHLONS
Series applicants MUST turn in signed application waivers for each race at time of Initial Series application.
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 suilan@waikikiswimclub.org. An Aqua Sphere cap provided to series entrant swimmers!
INDIVIDUAL or TEAM RUNNER (Last Name)
(First Name)
S M L XL
INDIVIDUAL or TEAM RUNNER (Phone) Birth Date Age Sex Shirt Size
TEAM SWIMMER (Last Name)
(First Name)
Christmas Biathlon: Nov. 30, 2013 S M L XL
Birth Date Age Sex Shirt Size
Mailing Address City Zip
Check here if you are a
Email Address
BIATHLON SERIES
participant
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+
Individual Team
Biathlon Series Entry (Register by Nov. 18) $60 $120
Biathlon Series Late Entry (Do not mail after Nov. 22) $90 $150
Series applicants MUST turn in signed application wavers for each race at
time of initial series application
Christmas Biathlon Entry (Register by Nov. 18) $25 $50
Christmas Biathlon Late Entry (Do not mail after Nov. 22) $40 $80
WAIVER & RELEASE: 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, the City & County of Honolulu
and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast,
telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.
I have read and understand the waver above. Signature(s)
Date
Parent’s signature if entrant under 18 years of age
Date

Silvia A. Martz Memorial 5K Run
7 a.m.
Sunday, December 1, 2013
Kapiolani Park
$25 for non-members, $15 for members, Life members – free without shirts, $5 with shirts, but
must submit entry form to be registered.
Race day costs $30 for everyone.
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, November 30, 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 jrdva4vp@hotmail.com or call 295-6777.
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Silvia A. Martz Memorial 5K Run. Please use ink and print legibly. Fill out form completely.
Last Name______________________First Name_______________________
MPRRC
Address__________________________________________________________
payment to:
Make check payable to
Mail entry form with
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

2014 ALOHA READINESS SERIES
Combined Entry Form
Bob & Ron’s 5K - Harold Chapson 8K - Johnny Faerber 10K Run
Series price for all 3: $30 for MPRRC Members, $60 for non-members.
(MPRRC life members free without shirts, $15 with shirts, but
must submit entry form to reserve bib and chip.)
*Prepare for the Kaiser Permanente Great Aloha Run on February 17, 2014
For more information on this race go to greataloharun.com
Individual races and fees are:
*Bob& Ron’s 5K, $10 for members, $20 for non-members, Sunday, Jan. 5, 2014, race starts 7 a.m. at Monsarrat Ave.entrance to Waikiki
Shell parking lot.
Packet pick-up Saturday, Jan. 4, Running Room, 819 Kapahulu Ave., 10 a.m.-2 p.m. Late entries, $15 and $25 postmarked after Dec.
28. Race day entry $30 for everyone.
*Harold Chapson 8K, $10 for members, $20 for non-members, Sunday, January 19, 2014, race starts 7 a.m. at Kapiolani Community
College with a Kahala-area course finishing at KCC.
Packet pick-up Saturday, Jan. 18, Running Room, 819 Kapahulu Ave., 10 a.m.-2 p.m. Late entries, $15 and $25 postmarked after Jan.
13. Race day entry $30 for everyone.
*Johnny Faerber 10K, $15 for members, $25 for non-members, Sunday, February 2, 2014, race starts 7 a.m. on Kalakaua Avenue beyond
Kapiolani Park tennis courts, facing Diamond Head.
Packet pick-up Saturday Feb. 1, Runners HI, 98-390A Kamehameha Hwy, Aiea, 10 a.m. -3 p.m. Late entries, $20 and $30 postmarked
after Jan. 27. Race day entry $35 for everyone.
Enter online for series or individual races at active.com. Visit MPRRC.com for course descriptions. No refunds. Entry fee includes a
T-shirt and chip-timing.
Awards to top three elite male and female finishers plus 5-year age-group awards.
For more information, 295-6777. To volunteer, e-mail jrdva4vp@hotmail.com or phone 535-9070.
Please use ink, print legibly. Fill out completely. Check races you wish to enter.
Last Name_______________________First Name__________
Address___________________________________________
City____________________________ State__________Zip_______
Make check payable to MPRRC
Mail entry form with payment to:
TIMELINE Hawaii
PO Box 25566
Honolulu, HI 96825
E-mail ___________________________ _______
Phone(s)………………………………Gender: M F DOB_________Age on Jan. 5, 2014________
Select race(s): All 3 Races Bob & Ron’s 5K Chapson 8K
Johnny Faerber 10K
Amount enclosed______
T-shirt (adult sizes) S M L XL
Circle one: member non-member life member late entry race day
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 or Signature of parent or guardian if entrant is under 18. Date

My First Kona
By Crystal Banning
As a new triathlete, I have spent the past year absorbing vast amounts of
information: what makes a good swim stroke, how to improve my run
form, how to best navigate a transition area, base training, nutrition and
hydration, and endless facts about bicycles and accessories. I have swallowed
gallons of seawater, dealt with a broken foot, and wobbled my way
into being comfortable on my aero bars only to forget to clip out and
almost go toppling over. I have been so immersed in these things that
when it came time for the Ironman World Championships in Kailua-Kona,
I couldn’t wait to go watch--to see professionals in the sport that has made
such a difference in my life working at the highest level. What I didn’t
anticipate was that it wasn’t the first finishers crossing the line that were
the most inspirational--it was the last.
I drove down to Kona from North Kohala with my boyfriend the night
before the race and, since all of the hotels for the weekend have been
booked for months, we pitched a tent in the back of his pickup and slept
under the stars. It was muggy and hot and we hardly slept a wink, but we
were determined to get there early enough to see the start. At 4:15 AM we
were up and going, parking miles away and walking toward Kailua Bay.
The sun was just rising as we arrived, and the water was calm.
When the pros’ cannon went off at 6:30 AM, it was immediately clear that
I was witnessing an entirely different level of athleticism. The speed with
which their arms moved through the water, the sheer velocity of each
stroke was incredible. Their white caps were out of sight almost before I
could snap a photo. As the age group athletes took their places in the water
by the pier, the anticipation of over 1500 people fighting their way to their
dream of finishing at Kona was palpable. The cannon sounded, and they
were off.
It quickly became clear that this year’s Kona race was going to unfold differently
than in years past. In the pro race, for both men and women, the
leaders came in from the swim in large packs. First out of the water was
Brandon Marsh with a time of 50:51, but it was Pete Jacobs in the lead out
of T1. Meredith Kessler was first out for the women after a swim time of
54:06. First time Kona competitor Andrew Starykowicz quickly stole the
lead from Pete Jacobs and led the rest of the bike leg, coming into T2 with
a time of 4:21:50 for the 112-mile stretch. The women’s race was a back
and forth affair between Meredith Kessler and Amanda Stevens with
Rachel Joyce, Jodie Swallow, and Caroline Steffen making up the chase.
By T2, however, Rachel Joyce had made her move and came in in the
lead. For the men, Luke McKenzie led for the majority of the run before
being overtaken by Frederik Van Lierde at mile 17. Mirinda Carfrae came
flying from behind on the run to take the lead, seemingly effortlessly, at
mile 15.
Van Lierde took the win for the men with 8:12:29, followed by Luke
McKenzie (8:15:19) and Sebastian Kienle (8:19:24). Mirinda Carfrae
came in incredibly strong after setting a new course record for the run with
a split time of 2:50:38 for a total time of 8:52:14. In second was Rachel
Joyce with 8:57:28, and third was taken by Liz Blatchford with 9:03:35.
I had assumed (yet another triathlon rookie mistake) that the largest crowd
would be gathered for the pros’ finish, and indeed, people lined the finish
line five people deep. As I expected, the mob thinned somewhat for the
next four hours, but then something strange happened. People began to
gather again. As the time went by, it began to rain but the crowd only got
bigger. We had already vowed to stay until the end, but I couldn’t have
torn myself away from the scene if my life depended on it. Athletes finished
the race, bandaged themselves up, and joined those gathered on the
sidelines to cheer on those still on the course. Music pumped, people
danced, and each finisher was welcomed home with a roar of applause.
The energy was unbelievable. Winner Mirinda Carfrae joined race sponsors
in handing out samples and prizes and personally greeted each of the
incoming athletes, many of whom had stories poignant and inspirational
enough to bring anyone with a soul to tears.
Gordon Haller, who won the very first Ironman race in 1978, finished in
15:37:47. Luis Alvarez crossed the finish line in 15:54:50 to complete his
100th Ironman race. Some staggered, some did cartwheels, and many
broke down into tears. As the clock neared the 17-hour mark the crowd
grew thunderous, and with just over three minutes to spare the oldest contestant,
Harriet Anderson, age 78, came around the corner to a frenzy of
screaming spectators. She crossed the line in 16:56:51, over two minutes
faster than her finish last year..
One contestant remained on the course. After losing a foot in an accident
while cycling several years ago, Karen Aydelott has been on a mission to
finish at Kona. She made it to the run in 2012 before having to drop out,
and this year was ushered into the home stretch by thousands of supporters
screaming and chanting her name. She missed the cut off by just fortyeight
seconds, completing the course in 17:00:48. Despite the near miss,
she was all smiles as she stood at the finish line. I imagine that we will see
her again in 2014.
These stories are why I love the sport of triathlon. There is no feeling like
overcoming whatever holds you back, and the Kona Ironman
Championships are the culmination of this fight. To see the determination
on each face as they neared the end and the pure exhilaration of competing
such a monumental challenge was a wonderful reminder of how strong
we can be, regardless of age or setbacks. The crowd, only growing in size
and energy as the hours wore on, welcoming those who struggled to the
finish line with even more vigor than those who won, is a prime example
of the welcoming and communal spirit of this sport. My first Kona experience,
though only as a spectator, was one that will never be forgotten. As
I progress in my training and face each new race I am reminded that I am
surrounded by a community of incredible strength and that everything I
need, I have inside.
Congratulations to each of the Kona competitors. Your dedication is inspirational
to many--you truly deserve the title of Ironman!
C rystal is a former ballerina and new triathlete. You can follow her training
and read more about her adventures at www. b a l l e r i n a s d o n t r u n . b l o g s p o t . c o m
or www. f a c e b o o k . c o m / B a l l e r i n a s D o n t R u n

REGISTRATION
___________________________________________________
Name
SUNDAY: DECEMBER 15, 2013
Manoa Valley District Park
[2721 Kaaipu Ave. Honolulu, HI 96822]
7 AM local time
ABOUT US
This is a FUN 5k run/walk! All proceeds from this event will go to
benefit the Institute for Human Services (IHS); the largest homeless
shelter on Oahu. For more information or for any questions, email us
at homewardbound5k@gmail.com. Also visit our website:
http://homewardbound5k.blogspot.com.
5K: The USATF certified course starts and ends at the Manoa
Valley District Park.
Awards: Prizes for top 3 finishers in each age group.
Packet Pickup: Packet pickup will be held on Friday, December 13
from 4 PM – 7 PM. and Saturday, December 14 from 10 AM – 2
PM @ the Running Room; 819 Kapahulu Ave. Honolulu, HI 96816
T-shirts: Sold on race day for $10.
Timing: Chip timing provided by Pacific Sport Events & Timing.
Sponsors: MAHALO to Atlas Foundation, Island Insurance
Foundation, Honolulu Marathon, Running Room, D.R. Horton,
Green Fleet Hawaii, Lex Brodie's, Topa Financial Center, Datahouse
and Matthew Lum, A.I.A and many others!
* Make checks payable to:
The Institute for Human Services (IHS)
* Mail entries to:
IHS, The Institute for Human Services, Inc
ATTN: Development - HB2012
546 Ka'aahi St., Honolulu, HI 96817
To register online visit www.flpregister.com or scan
___________________________________________________
Address
___________________________________________________
City State Zip Code
___________________________________________________
Phone
___________________________________________________
Email Address
Gender: Male
Female
Birth Date ____/____/____ Age: _____
ENTRY FEE
FREE – kids under 5
$15 if postmarked by December 11
$25 at packet pick-up (December 13/14)
$30 on race day (December 15)
Additional tax-deductible donation to IHS
Total Enclosed: $_________
SIGNED WAIVER REQUIRED:
I hereby release the Homeward Bound 5k organizers; the City
and County of Honolulu; the State of Hawaii; and all
governmental agencies whose property and/or personnel are
used, and other sponsoring or co-sponsoring company(ies),
agency(ies), volunteers, or individual(s) from responsibility for
any injuries or damages I may suffer as a result of my
participation in this event. I will additionally permit the use of
my name and picture in broadcasts, telecasts, newspapers,
brochures, etc. I also understand that the entry fee is nonrefundable.
As a participant, I certify that all information
provided in this form is true and complete. I have read the entry
information provided for this event and certify my compliance
by signature below.
Signature _____________________________
* Parent or Guardian must sign if participant is under 18.
Individuals under the age of 14 must have a parent
guardian chaperone with them.
Contact IHS at 447-2810 for more information.

My Only Challenges Are Mental
By Brad Yates with Bruce Eliashof, M.D.
Evan Strong is a Paralympic athlete who uses an attitude of gratitude to
transcend his disability and have the confidence to live each day to the
fullest. In his words, “While I have a disability, it doesn’t prevent me
from seeing myself as a whole and complete person.” Evan goes on to
explain his intention to live and compete with a “light heart–easy mind.”
THE FOCUS
A few years after his accident, Evan was introduced to snowboarding.
Soon after that he was introduced to competition and the rest, as the saying
goes, is history. Evan used the same deep perspective to adjust his
attention on learning to compete. In a few short years he has proven his
capabilities and is not focused on winning a gold medal in snowboard
cross at the 2014 Paralympic Games in Sochi, Russia. His devotion to this
quest is total. He follows a strict regimen of proper diet, rest, cross-training,
snowboarding, meditation and visualization.
The visualization process he utilizes involves putting his attention on seeing
and feeling in complete detail the movement and related sensations
that are associated with his best effort as it translates to competition on the
world stage. “All of my physical, mental, emotional and spiritual preparation
enables me to show up with the ‘light heart and easy mind.’ At that
point I simply need to express all of my joy, happiness and passion for my
sport. If I stay in the moment and maintain this focus, I’m capable of
winning a gold medal for my country.”
Judging by the success that Evan has had in snowboarding, downhill bike
racing and skateboarding, his chances are very good. Throw in the success
he has had in giving back to these sports by teaching and helping others
define what is possible after recovering from a serious injury. Evan Strong
has mastered the process for overcoming challenges and creating abundance.
“My only challenges are mental,” he says. “I love what I do so much that
I cannot let my attitude dip below my complete appreciation for the opportunity
to compete in the sports that I love.”
Asked if he has a message for others he replied, “Love what you do and
do what you love. This simple philosophy will bring you to good place
with a happy life.”
THE STORY
Evan was born in San Francisco in 1986. He lived in Paia, Maui, from
1995 to 2006. He is a gifted extreme athlete who chose a skateboard to
express his passion for movement and speed. In 2004, at the age of 18, he
suffered a potentially fatal injury that claimed a portion of his left leg
below the knee. In the emergency room, with the medical staff struggling
to save his life, Evan declared that he would skate again.
True to his word, Evan made good on his promise. After recovering from
the trauma of his accident he began to teach himself to skateboard using a
crutch to get used to the feel of his prosthesis, which he describes as feeling
like he was “attempting to skate on a stilt.” The challenge of replacing
the muscle memory required in performing basic skills on a skateboard
required a year of nonstop practice.
LIGHT HEART – EASY MIND
Evan credits his parents for teaching him to meditate at an early age. This
daily practice allowed him to develop “a single focus in the moment.”
This focus helped him endure his recovery. In Evan’s words, “I know that
what and where I place my attention will ‘turn on.’ Meaning, what I focus
on will become my reality. If I focus on being disabled, I will be, and I’ll
come up way short of my goals. If I focus on being whole and complete,
however, I will be, and my future is unlimited. Having a ‘light heart–easy
mind’ is a function of the acceptance for my situation and the confidence
to accomplish what I want in my sport and life.”
HILEVEL TOOL BOX:
MEDITATION
Evan Strong is a perfect example of how the daily practice of quieting
the mind and relaxing the body can help restore and heal
hard working and/or injured muscles. The deep relaxation that
comes from such practice also helps with the mental focus and the
discipline required at higher levels of competition. Furthermore,
the practice of calming the mind and body has benefits that carry
over into other aspects of life such as relationships, school work
and professional work.
Exercise: A simple exercise to try at home is to sit quietly where
you can be free of interruption for 5 minutes. Simply focus on the
sensation of breathing in and out. As you do this it may be helpful
to remember that there is no need to alter the breath, this exercise
is simply to notice it. When your mind begins to wander, simply
and gently bring it back to focus on the breath. Be gentle with
yourself. This process takes time and can be very uncomfortable
at first. With practice you will find that your ability to stay focused
on the breath will improve dramatically.
PRESENT MOMENT AWARENESS
Being aware of and focusing on the present moment is central to peak performance.
Research in the field of performance psychology repeatedly
shows how present moment awareness—“being in the moment”—is
linked to optimal performance states. The practice of meditation helps to
develop a habit of focusing on the present moment, making it a valuable
practice for athletes.
Reminder: The 2014 Paralympics begins March 7 in Sochi. It will be televised
on NBC and NBCSN, beginning with the opening ceremony. For more,
see www.teamusa.org/US-Paralympics or www. p a r a l y m p i c . o r g / p a r a-
lympic-games.

MAKE-A-WISH ® HAWAII
presents…
5K SATURDAY DECEMBER 21, 5:00 PM
KEIKI SPRINT, 4:00 PM
KAKA‘AKO DISTRICT 330 COOKE STREET
JOIN US FOR A 5K RACE AND KEIKI SPRINT TO HELP GRANT THE WISHES
OF CHILDREN WITH LIFE-THREATENING MEDICAL CONDITIONS
TO ENRICH THE HUMAN EXPERIENCE WITH HOPE, STRENGTH AND JOY.
COURSE
Come out and enjoy a 5K route of holiday
cheer through Kaka‘ako and the Christmas
lights of Downtown. Then Jingle all the way
to the Honolulu Night Market!
KEIKI RACE
Children age 12 and under can participate
in the Keiki Sprint. It is an out and back
route.
LIVE MUSIC
Will be played throughout the course with
a very special concert at the finish line!
ENTRY FEE
BEFORE
12/1
AFTER
12/1
5K $ 35 $ 40
Keiki 5K $ 25 $ 30
Keiki Sprint $ 25 $ 30
Military $ 30 $ 35
TEAM COMPETITION
All participants will have the
opportunity to support a team for
the race. The team with the most
participants, as well as the team
that raises the most for
Make-A-Wish® Hawaii will win a
party at Dave and Busters with
food and games!
AWARDS/DIVISIONS
Awards for Top 3 in Men and
Women in the following divisions:
Elite, 13-15, 16-19, 20-24,
25-29, 30-34, 35-39, 40-44,
45-49, 50-54, 55-59, 60-64,
65-69, 70+. Military Division.
PACKET PICK-UP
Thursday December 19 and
Friday December 20 from
noon-6pm at Pacific Honda.
PARKING
Street parking, 555 South Street
& Kaka’ako park.
REGISTER ONLINE AT HAWAII.WISH.ORG
OR MAIL ENTRY FORM AND CHECK PAYMENT TO 223 S. KING ST, HONOLULU, HI 96813
LAST NAME FIRST NAME ADDRESS CITY/STATE/ZIP
M F ADULT CHILD XS S M L XL
EMAIL PHONE AGE ON 12/31/13 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)
©2013 Make-A-Wish® Hawaii. All Rights reserved.
DATE

DeSoto Skin Cooler Helmet Beanie
Reviewed by Crystal Banning
Testing location: West Hawaii, Big Island, September 2013
Where to Buy: www.desotosport.com or www. a m a z o n . c o m
Contact: Tracy DeSoto, tracy@desotosport.com
Cost: $26
Description: Beanie designed to fit under your helmet and cool your head by dispersing moisture
to the outer layer of fabric.
PROS:
1. Light, comfortable fabric.
2. Keeps sweat from dripping into your eyes.
3. Protects your head from the sun if you have
short hair.
4. Does provide cooling effect during rides.
C O N S :
1. Slips off fairly easily, especially if you have
long hair and are trying to fit it over a braid or
p o n y t a i l .
I’d recommend this product to people who normally find helmet beanies
helpful. If you have short hair and need sun protection, the cooling effect of
this product will be great. If you have long hair, however, the cooling eff e c t
is fairly moderate because the air doesn’t reach the scalp as eff e c t i v e l y. In
short, if you already use a beanie, buy this one. You will definitely enjoy its
e ffects. Those who don’t, however, may find it superfluous.
R ATING: 3.5 – Good
PRODUCT REVIEWS
DeSoto Carrera Loose Top
Where to Buy: www.desotosport.com or www. a m a z o n . c o m
Contact: Tracy DeSoto, tracy@desotosport.com
Cost: $50.40
P R O S :
1. Great for people who aren’t comfortable in super tight clothing.
2. Built-in sports bra gives good support.
3. Doesn’t ride up, even in aero position.
4. Higher neckline doesn’t let the whole world see down your top in the aero
p o s i t i o n .
C O N S :
1. Less aerodynamic for competitive athletes looking to shave a few seconds
o ff of their time.
2. A little bulky for swimming.
It was great to have a clothing option that was not skin tight. I was a little
wary about this concept, especially because when the garment is off, the fabric
feels heavy, but as soon as you begin your workout you forget you’re
wearing it. There is no riding up during the run or bike, and while it is loose
enough to be comfortable it does not billow in the wind or slow you down.
If you attempt a swim workout with this product it is a mixed bag. The fabric
is good in the water, not absorbing too much moisture and staying buoyant,
but it does feel bulky. For the bike and the run, this top is comfortable,
functional, and highly recommended.
R ATING: 4.5
913EDITORIAL.qxd 10/26/13 2:17 PM Page 3
Tight or Sore Calves? Stretch!
Runners, hikers, even women notorious for wearing high heels
complain about it: tight calf muscles. For those training for the
Honolulu Marathon, cramping or soreness in the gastrocnemius
muscle are common ailments that can be easily remedied.
The calf muscles, although small in comparison to the other larger
muscles in the leg, serve an important purpose. The gastrocnemius
(the larger band of muscles in the back forming a diamond shape)
and soleus muscle (a flat muscle lying under the gastrocnemius)
help propel you forward as the heel comes off the ground--a vital
movement for efficient running form. When these muscles are
tense and overworked, however, the calf tightens. Without proper
care, tight calf muscles will not only hamper running form, but can
cause you to alter your gait--leading to overall deterioration in running
times and increase in injuries.
The easiest and most common calf stretch can be done anywhere
where there's a wall. Standing about a foot away from the wall,
place your right foot in front of the left, about 2 feet or so apart.
Bend your right knee, keeping the left leg straight and heel as flat to
the ground as possible. Place your hands about chest level, leaning
into the wall. The deeper your right knee bends, the more stretching
you will feel. Repeat on opposite side. As the flexibility in your
calf increases, you can use a low step or street curb to get deeper
into the muscle. For this more intense stretch, flex your foot (point toes
upward) and, keeping your leg straight, position the ball to middle of the
foot against a low step/curb and push into the step. Do this on both sides.
Myofascial release with a foam roller is also beneficial for tight calves.
Sitting on the ground with legs outstretched, place the foam roller under
your calves. Prop your bottom off the ground using hands, and roll back
and forth. For more pressure, place one leg on top of the other and then roll.
Ultimately, adequate stretching, foam rolling, and rest will prevent calf tightness
and pain. Intense stretching done to cold muscles or going past safe
range of motion in a posture, however, may actually cause an injury. Bottom
line: listen to your body and work within your limits to get to the start line
healthy and pain free.

Great reasons to
ride a bicycle...
$409
FUJI Absolute 2.3
to save money, gas,
& time looking for parking
to feel the wind
kissing your face
$489
FUJI Nevada 29, 1.9
$459
FUJI ACE kids
to go to the beach
& stop for ice cream
$3799
FUJI Norcon 2.1
to easy traffic
in beautiful
Hawai’i
You You can can find find these these awesome awesome bikes at bikes Boca at: Hawaii:
330 Cooke St 591-9839
join us

TRYFITNESS
The Women’s Fitness Experts
Conditioning Program
Punch-Card
NEW
One-hour workouts
Five days a week
On your schedule
We’re making fitness easy
with a new conditioning
program. Designed to keep
you fit, burn fat and build
muscle–all in one-hour.
Buy a 10-class punch card,
check the schedule, and go!
Bonus 11th class free!
2014 Training
CYCLING TRAINING
Jan. 7 - Mar. 1, 2014
HONU ENDURANCE
TRAINING
Mar. 11 - May 31, 2014
For Personal Training with KC Carlberg go to: TryFitnessHawaii.com
For more information go to:
TryFitnessHawaii.com

Interview by By Iuli Tjahjadi & Photos by Polina
Babkina

START IN 2013
$35 entry fee will get you:
-T'shirt
-Medal
-Pupus
-2 drink tickets(soda/beer/wine)
-Glow sticks
-horns
Hau’oli Makahiki Hou
(Happy New Year)
December 31st, 2013 @11:50pm
@
Paradise Grill in Kaanapali
Maui, Hawaii
FINISH IN 2014
$75(RUN & DINNER COMBO):
*Surf & Turf Special
12oz Flame broiled rib eye/
6oz lobster tail
*Seafood Medley
Mahi Mahi/6oz lobster tail/2 large
prawns with salad or grilled veggies.
(For $40 more, you get the above)
To Register:
www.hawaiielitetrack.com
For More Info:
Call Rudy Huber @ 808-280-5801
Sponsored By
Presented by

Waikiki Swim Club presents:
The 2013, 2014 Biathlon Series at Ala Moana Beach Park:
Christmas Biathlon, Nov. 30, 2013
Magic Island Biathlon | Sunday, January 12, 2014 | Race Start 7:30 am | Ala Moana Beach Park
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: $25 INDIVIDUAL OR $50/TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Jan. 2, 2014. The 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: $40 INDIVIDUAL OR $80/TEAM: Do NOT mail after Jan. 6, 2014. 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 to 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 following age groups: 34 & under,
35-54, 55-74, 75-94, 95-114, 115+ [Determined by adding teammate ages]
BRIGHTLY COLORED CAPS
AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.
REQUIRED FOR SWIMMERS
Enter online at:
Valentines Biathlon, Feb. 9, 2014
Early Registration by 11/18/13, $60 Individual/$120 Teams for ALL 3 BIATHLONS
BIATHLON SERIES:
Late Registration by 11/22/13, $90 Individual/$150 Teams for ALL 3 BIATHLONS
Series applicants MUST turn in signed application waivers for each race at time of Initial Series application.
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 suilan@waikikiswimclub.org. An Aqua Sphere cap provided to series entrant swimmers!
INDIVIDUAL or TEAM RUNNER (Last Name)
(First Name)
S M L XL
INDIVIDUAL or TEAM RUNNER (Phone) Birth Date Age Sex Shirt Size
TEAM SWIMMER (Last Name)
(First Name)
Magic Island Biathlon, Jan. 12, 2014 S M L XL
Birth Date Age Sex Shirt Size
Mailing Address City Zip
Check here if you are a
BIATHLON SERIES
Email Address
participant
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+
Individual Team
Biathlon Series Entry (Register by Nov. 18) $60 $120
Biathlon Series Late Entry (Do not mail after Nov. 22) $90 $150
Series applicants MUST turn in signed application wavers for each race at
time of initial series application
Magic Island Biathlon Entry (Register by Jan. 2, 2014) $25 $50
Magic Island Biathlon Late Entry (Do not mail after Jan. 6, 2014) $40 $80
WAIVER & RELEASE: 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, the City & County of Honolulu
and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast,
telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.
I have read and understand the waver above. Signature(s)
Date
Parent’s signature if entrant under 18 years of age
Date

Valentine’s Biathlon | Sunday, February 9, 2014 | Race Start 7:30 am | Ala Moana Beach Park
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: $25 INDIVIDUAL OR $50/TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Jan.27, 2014. The 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: $40 INDIVIDUAL OR $80/TEAM: Do NOT mail after Feb. 3, 2014. 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 to 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: DIVISIONS: Married, Just Friends, Sweetheart, Family
(parent & child) & Open. TEAM Age Groups: 50 & under, 81-70, 71-90, 91-110, 110-130, 130+ [Determined by adding teammate ages]
BRIGHTLY COLORED CAPS
AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.
REQUIRED FOR SWIMMERS
Enter online at:
Waikiki Swim Club presents:
The 2013, 2014 Biathlon Series at Ala Moana Beach Park:
Christmas Biathlon, Nov. 30, 2013
Magic Island Biathlon, Jan. 12, 2014
Valentines Biathlon, Feb. 9, 2014
Early Registration by 11/18/13, $60 Individual/$120 Teams for ALL 3 BIATHLONS
BIATHLON SERIES:
Late Registration by 11/22/13, $90 Individual/$150 Teams for ALL 3 BIATHLONS
Series applicants MUST turn in signed application waivers for each race at time of Initial Series application.
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 suilan@waikikiswimclub.org. An Aqua Sphere cap provided to series entrant swimmers!
INDIVIDUAL or TEAM RUNNER (Last Name)
(First Name)
S M L XL
INDIVIDUAL or TEAM RUNNER (Phone) Birth Date Age Sex Shirt Size
TEAM SWIMMER (Last Name)
(First Name)
Valentine’s Biathlon, Feb. 9, 2014 S M L XL
Birth Date Age Sex Shirt Size
Mailing Address City Zip
Check here if you are a
BIATHLON SERIES
Email Address
participant
TEAM DIVISION (check one only ) 0-50 51-70 71-90 91-110 111-130 130+
MARRIED
Individual Team
Biathlon Series Entry (Register by Nov. 18) $60 $120
JUST FRIENDS
Biathlon Series Late Entry (Do not mail after Nov. 22) $90 $150
SWEETHEARTS
Series applicants MUST turn in signed application wavers for each race at
time of initial series application
FAMILY (parent & child)
Valentines Biathlon Entry (Register by Jan.27, 2014) $25 $50
OPEN
Valentines Biathlon Late Entry (Do not mail after Feb. 3, 2014) $40 $80
WAIVER & RELEASE: 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, the City & County of Honolulu
and the State of Hawaii resulting from involvement with this event. I will additionally permit the free use of my name, photograph and interviews in association with this event in broadcast,
telecast, advertisements, films, videotapes or any reproduction thereof. Waikiki Swim Club reserves the right to refuse entry to anyone for any reason.
I have read and understand the waver above. Signature(s)
Date
Parent’s signature if entrant under 18 years of age
Date

Maui Oceanfront Marathon
Sunday January 19, 2014
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 Kamehameha Iki Park.
$10 off
use promo code:
RR$10
"Mile 18 of the Marathon and the Half Marathon turn"
MauiOceanfrontMarathon.com
530-559-2261
runmaui@gmail.com

Windward Mall, Kaneohe, UPSTAIRS, Theater Wing, (808) 247-TREK www.soultrexinc.com
INDOOR CLIMBING
Hawaii’s Outdoor Adventure Store—WINDWARD MALL

Presents the 3rd Annual
Women’s 5K
The Women’s Fitness Experts
and Keiki 1 Mile Run
7:00 a.m., Sunday, February 2, 2014 • Kakaako/Waterfront Park
COURSE This one-of-a-kind course is a safe, contained and beautiful route around Kakaako Waterfront Park. Enjoy the
views as you and your friends run around this little gem in Honolulu. 5K run open to all girls and women age 10 and over.
Keiki 1 mile run for boys and girls age 5-9.
FEES & DEADLINES Early entry postmarked by Dec. 31, 2013 - Adult: $35 / Keiki: $25. Entry from Jan. 1, 2014 -
Jan. 25, 2014 - Adult: $40 / Keiki: $30. Race Day Entry Adult: $50 / Keiki: $40. No t-shirt guarantees after Jan. 25, 2013.
We reserve the right to refuse entry to anyone for any reason.
ON-LINE REGISTRATION at
Ends midnight on Jan. 30, 2014.
PACKET PICK-UP
Location: Island Triathlon & Bike,
569 Kapahulu Ave. Sat., Feb. 1, 2014,
10:00am - 3:00pm
NO REFUNDS • Make check payable & mail to: TRY FITNESS, PO Box 22422 Honolulu, HI 96823
PLEASE USE INK AND PRINT CLEARLY
AWARDS & PRIZES Awards ceremony
to follow the race. Prizes awarded to the top 3
finisher’s, the top 3 finisher’s in each age group.
Women’s Finisher Shirts
JOIN US FOR THESE POPULAR
ALL-WOMEN’S EVENTS
Hawaii Pacific Health Women’s 10K – Mar. 2, 2014
www.hawaiipacifichealth.org/womens10K
Na Wahine Festival – Sept. 14, 2014
www.nawahinefestival.com
__________________________________________________________ _______________________________________ __________ _________
INDIVIDUAL - Last Name First Name Age on 12/31/14 Birthdate
__________________________________________________________ _______________________________________ ________ ___________
Address City State Zip Code
O F F I C E
The Women’s Fitness Experts
__________________________________________________________ _______________________________________
Email (required for confirmation) Phone (Day) PHONE (Eve)
__________________________________________________________
SIGNATURE* (Parent or guardian must sign if entrant is under 18 yrs. old)
_______________________________________
Date
WAIVER INFORMATION
Waiver and Release Statement: By signing this form I release Team Try Fitness, staff and sponsors from claims or liabilities arising out of my participation
in this event including pre- and post-race activities. I AGREE to comply with the rules, regulations and event instructions of the Women’s 5K. I know that
competing in the race may be hazardous, I am aware of and assume all risks with participation in this event. In consideration of the 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, Try Fitness, Women’s 5K, the City and County of Honolulu, the Hawaii
Community Development Authority and the State of Hawaii resulting from my involvement in this event. I will additionally, give permission for free use of
my name, voice or photo in any broadcast, telecast advertisement or promotion of Try Fitness.
EVENT (check one box)
Women’s 5K
S M L XL
T-Shirt Size (circle one)
Before Dec. 31, 2013: $35
Jan. 1 - Jan. 25, 2014: $40
Keiki 1 Mile Run
S M L XL
T-Shirt Size (circle one)
Before Dec. 31, 2013: $20
Jan. 1 - Jan. 25, 2014: $25
DOWNLOAD APPLICATION at www.Womens5KHawaii.com or REGISTER ONLINE at

Kapiolani Park ~ Waikiki Aquarium ~ Diamondhead Road
(Turnpoint) ~ Kapiolani Park (FINISH)
Teams (consists of 5 Runners, no limit to age or sex), Student
Friendship Entry (Individual Entry): Joint Team of people from Japan, Hawaii, and other countries.
“The Rainbow of the Pacific, Joining with Aloha”
The top 3 teams will recieve special awards
&
There will also be various contests & prizes!
Select Entry Category:
Student
9th Floor

Homeowners
Personal Auto
Renters
Commercial Auto
General Liability
Commercial Property
Workers Compensation
Whether you are looking to purchase new insurance coverage, replace
your current policy, or just have your current insurance program
reviewed, I am available to provide you with professional &
personalized service that will meet all of your insurance needs.
700 Bishop St., Suite 1400
Honolulu, HI 96813
(808) 228-9822
geraldm@servco.com
Gerald Martens
Professional Insurance Consultant

Ask the Trainer
KC CARLBERG, MPH, CERTIFIED PERSONAL TRAINER AND TRIATHLON COACH
I’ve been a certified Personal Trainer and Triathlon Coach
for over 17 years and have helped hundreds of women
achieve their health and fitness goals. Many of us wish
there was a magic pill to help us on our quest. The true
answer is a customized program specifically designed for
your needs, along with some motivational support. Here
are some of the most frequently asked questions I receive
from people:
Q: When I’m cycling, everyone always passes me on
the hills. How do I become a better climber?
A: That is a great question and the quest of many cyclists.
It is all about 3 things – Body Weight, the weight of your
bike and equipment and your power:
Body Weight - As far as body weight goes, the less weight
you have to
carry up the hill
the faster you
will go. Lighter
people can ride
up hills faster
because they
have less
weight to shift
against gravity.
Power will also
fit into this
equation, but if
you want to get
faster consider
calories in vs.
calories out. In
order to lose
weight you
have to take in
fewer calories
than you
expend.
The weight of
your bike and equipment - The weight of your equipment
does play a role in speed up a hill. This goes back to #1,
lighter is faster. This doesn’t mean you have to go out and
spend thousands of dollars on the latest and greatest bike.
My suggestion is to bring up the intensity of your training
on the bike, burn more calories and you kill 2 birds with
one stone – get lighter and get faster.
Your power - Your power… yes, well, if you attached a jet
engine to your car you would go a lot faster. Sounds good
right? Well, think of your body in the same way – you are
an engine. How you fuel, train, and rest your body will
affect your potential output – power. Boosting your power
means working on both your short term anaerobic and
your higher sustainable aerobic energy systems. You can
do this with interval training. Increase your anaerobic snap
with intervals from 15 seconds to 2 minutes in length followed
by recovery sets. For aerobic power used in longer
climbs, work on intervals from 5 to 10 minutes. Practice
these intervals going up and down hills. Be sure to do a
good warm-up, hydrate before and during your workout,
and stretch. With consistency, you should see some results
in no time.
Q: What is the best way to get rid of belly bulge?
A: Getting rid of the belly bulge takes a combination of
diet and cardio exercise. It is difficult to target the abdominal
area with strength training exercises because the belly
bulge is all about excess belly fat not lack of muscles. If
you reduce your body fat, you reduce the bulge and that
takes diet and exercise. As I always say,
“PERSISTENT CONSISTENCY” is the
key, so stick with a healthy diet and exercise.
And be patient with yourself. You
want to think about creating a lifestyle
change instead of a temporary fix.
Q: I want my butt to look good in my
skinny jeans, what can I do?
A: If you want to squeeze yourself into
those jeans you are going to have to work
for it and the Step-Up is a perfect exercise.
It targets the glutes, hamstrings, and quads
and will help you get that lower body into
shape.
For this exercise you will need a bench or
some type of sturdy platform that is about
knee level. You will need to focus on having
good posture while you are stepping
up on the bench – keep your abs strong
and do not arch or round your back. You
want to control the movement up and
down, avoiding momentum when you
step down. If you find the bench is too
high to begin with, start with something
lower and work your way up.
STEP-UPS
Stand facing a bench or platform with
your feet hip-width apart. Place your left
foot up on the bench, making sure your
whole foot (including the heel) is firmly
on the bench.
Use your breathing to help you with the
exercise. Exhale as you press down into
your left foot and step your right foot up
onto the bench. Both feet should be firmly
planted on the bench at the midpoint of
this exercise. Then slowly lower your left
leg back down to the ground, leaving your
right foot firmly on the bench, and repeat.
Complete 12 to 15 reps on your left side
before switching to the right side for
another 12 to 15 reps.
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, ask the Trainer.
KC Carlberg,www.tryfitnesshawaii.com

Congratulations
to our BioAstin Ambassadors
Mariane Uehara
Lori McCarney
race time: 10hr 19min
race time: 14hr 13min
for rocking at ironman world championship in Kona - HI
2.4 mi
SWIM
112 mi
BIKE
26.2 mi
RUN
Learn at
itakebioastin.com
how the Hawaiian Astaxanthin
helped Mariane & Lori to train harder,
recovery faster, and race stronger!

April 6th, 2014
4th annual North Shore Marathon and 3rd Annual Haleiwa 5K
Starting in historic Haleiwa town these scenic runs explore the back roads of Haleiwa and
for the marathon runners you’ll run out to Mokuleia where you’ll run by crashing waves
and white sandy beaches. Well stocked aid stations, gentle ocean breezes and beautiful
weather will keep your feet happy for all 26.2 miles and when you finish you’ll remember
your amazing day with a commemorative finisher’s only tech shirt and medal.
Entry Fees
North Shore Marathon
$75
$99
$115
$130
until
until
until
until
Nov 20th, 2013
Jan 3rd, 2014
Mar 5th, 2014
Apr 5th, 2014
Haleiwa 5K
$30 until Nov 20th, 2013
$35 until Jan 3rd, 2014
$40 until Mar 5th, 2014
$50 until Apr 5th, 2014
register online at
.com
808 Race
330 Cooke St.
Honolulu, HI 96813
make checks payable to:
808 Race LLC.
I’m entering: Marathon 5K
Last Name_____________________________
First Name_____________________________
Address_______________________________
City__________________, State___
Zip__________, Phone___________________
Email_________________________________
Gender(circle) M or F age on Race Day______
Shirt Type: Male Female
Shirt Size: S M L XL
______________________________ ____________________
Signature
Date
______________________________________
Signature of Parent/Guardian if under 18yrs of age
web: 808racehawaii.com
Event Waiver:
By signing this form I release 808
Race LLC,
staff and sponsors from claims or liabilities
arising out of my participation in this event
including pre- and post-race activities.
I give permission for free use of my name voice,
or photo in any broadcast, telecast advertisement
or promotion of 808 Race LLC.
Please be aware that there are no refunds or
transfers of entries allowed for any reasons
including acts of nature such as severe weather
or any circumstance not under our control which
we feel may cause participants to be in danger.

Go Long, Go Strong, Go Protected
B’

Mango Days5K
August 4 • Magic Island
Reviewed by Augusto Decastro
HAWAIISPORTS REPORTS
S p a rtan Race 5K
August 17 • Kualoa Ranch
Reviewed by Courtney Osaki & Augusto Decastro
Waikiki Roughwater Siwm
September 2 • Wa i k i k i
Reviewed by Augusto Decastro
Top Overall Men:
1. Davey Cagle . . . . . . . . . . . . . . . . . . . . . . . 1 7 : 1 1
2. Andrew Ta y l o r. . . . . . . . . . . . . . . . . . . . . . 1 7 : 3 5
3. Gary Fanelli . . . . . . . . . . . . . . . . . . . . . . . 1 7 : 4 0
Top Overall Wo m e n :
1. Yvette Harf o r d . . . . . . . . . . . . . . . . . . . . . 1 9 : 5 9
2. Heidi Goedecke. . . . . . . . . . . . . . . . . . . . . 2 0 : 1 4
3. Tanya Riordan . . . . . . . . . . . . . . . . . . . . . 2 1 : 3 1
The Mango Days 5k is part of the Tropical Tr i p l e
Crown series which benefits The Leukemia &
Lymphoma Society. This race was created in
honor of Patty Smith, who passed away from lymphoma
when she was just 19. Participants were
honored to run with Patty’s father, Kit Smith, who
placed 1st in his age group. The race started at
6:30am at the Diamond Head side of Magic
Island, then wrapped around Ala Moana Beach
park finishing near the McCoy Pavilion.
Norman Tamanaha 15K
August 11 • Kapiolani Park
Reviewed by Augusto Decastro
Top Overall Men:
1. Nathan Carlson . . . . . . . . . . . . . . . . . . . . . 5 3 : 1 6
2. Craig Kandler . . . . . . . . . . . . . . . . . . . . . . . 5 4 : 5 4
3. Thierry Dutoit. . . . . . . . . . . . . . . . . . . . . . . 5 5 : 3 7
Top Overall Wo m e n :
1. Polina Babkina . . . . . . . . . . . . . . . . . . . . . . 5 9 : 5 9
2. Mariane Uehara. . . . . . . . . . . . . . . . . . . . 1 : 0 2 : 0 6
3. Christina Wo n g . . . . . . . . . . . . . . . . . . . . 1 : 0 2 : 3 7
The Norman Tamanaha 15k is the first of five in
the marathon series put on by 808 Race Hawaii.
The scenic route begins at Kapi’olani Park, goes
up and over Diamond Head, and takes participants
through part of the Honolulu Marathon course
including the finish line. The course offered a
good opportunity for potential marathoners to
experience some of the hilly portions of the
course. This year's race was a bit muggy but the
aid stations had plenty of water and Gatorade to
keep runners going strong.
Top Overall Men:
1. Bryson Pascua. . . . . . . . . . . . . . . . . . . . . . 4 1 : 2 3
2. Joe Obrien . . . . . . . . . . . . . . . . . . . . . . . . . 4 5 : 2 2
3. Aaron Davidson . . . . . . . . . . . . . . . . . . . . . 4 5 : 2 6
Top Overall Wo m e n :
1. Heather Long . . . . . . . . . . . . . . . . . . . . . . . 5 2 : 2 0
2. Nikki Armstrong. . . . . . . . . . . . . . . . . . . . . 5 2 : 2 9
3. Kim Binks. . . . . . . . . . . . . . . . . . . . . . . . . . 5 3 : 5 3
Ti p s :
1. Train. Train hard. This race is not for wimps.
2. Hydrate. Drink a lot of water at every station.
3. Pick an early wave so it isn’t so hot out.
4. Wear long sleeves and long pants.
5. Pack extra clothes & towels.
The first ever
Spartan Race 5K
was held at Kualoa
Ranch and they
c o u l d n ’t have
picked a better location.
There were
between 15 and 20
obstacles which
ranged from jumping
over 4–8-foot
fences, crawling
under barbed wire,
pulling tires, climbing
monkey bars,
and pulling cinder
blocks. The last obstacle was jumping over a fire
pit before dodging gladiators with jousting sticks.
How hardcore is that? Did I mention that this was
all while running up and down a mountain covered
head to toe with mud? I felt like I was on an
episode of Ninja Warrior! I enjoyed it as I performed
the 30 burpee penalty at each obstacle I
could not complete. I found most of the obstacles
a little challenging for my 5-foot athletic frame,
but since some of the male competitors were also
having trouble in the end I didn’t feel bad at all! A t
the end of the race we were awarded an awesome
medal to show off our great accomplishment as
well as a free beer. Overall, this was one of the
most amazing and gratifying races I have ever
been a part of. At the end I felt like a Spartan warr
i o r--I was so proud of what I had accomplished! I
highly recommend this race.
Glow Hawaii Glow 5K
August 23 • Aloha Stadium
Reviewed by Courtney Osaki
After the sun went
down on A u g u s t
23rd there was a
neon glow that
surrounded A l o h a
Stadium. It was
the first ever Glow
Hawaii Glow 5K!
Hundreds showed
up dressed in glow
bracelets and neon
apparel ready to
run the night away.
Waves of kids and
kids-at-heart were let through the starting line
every 5–10 minutes, experiencing surprises
around many of the twists and turns. This fun run
included foam, bubbles, and a jamming after
party! It was glowing fun for the whole family and
everybody was a winner!
Top Overall Men:
1. Rhys Mainstone Perth, Aus. . . . . . . . . . . . 4 8 : 1 0
2. George O'Brien Sunshine Coast, Aus . . . . 4 8 : 2 2
3. Ridge Grimsey Cashmere, Aus . . . . . . . . . 5 0 : 4 7
Top Overall Wo m e n :
1. Miranda Bell North Rockhampton, Aus. . . 5 3 : 0 5
2. Luane Rowe Oakland, CA . . . . . . . . . . . . . 5 3 : 2 8
3. Jessica Collins Newcastle, Aus . . . . . . . . . 5 6 : 3 9
The Waikiki Rough Water Swim is a challenging
international race that I have had my eye on since
I heard about it a couple of years ago. The twomile
course begins at Kaimana beach and ends at
Waikiki beach near the Hilton. I have heard of stories
of swimmers being rescued out of the water
due to the strong current, and since this was my
first year with this event I was terribly nervous
when I arrived at the starting location. I was
blessed with supportive friends who calmed me
down and reminded me of the countless hours I
spent training in order to survive this race.
The first of five
waves hit the
water at 8:30am
and successive
waves followed
every five minutes.
Once we
got started, I immediately settled into a nice
rhythm. The water conditions were not as frightening
as I thought they would be and the clear water
beneath helped me enjoy the race. I got the pleasant
surprise of seeing a couple of manta rays and a
baby honu, but was happy that I missed out on the
surprise seen by several other participants: a hammerhead
shark! The ocean current working against
the swimmers was not as bad as I originally
thought, but what I didn't expect was the surf
crashing against us toward the last few hundred
meters. I almost tumbled because of these unexpected
waves. Overall I found this race to be tough
but enjoyable. The race directors put on a wello
rganized race and the finisher tech shirt was a
nice added bonus.
Run or Dye 5K
Sepetember 2 • Aloha Stadium
Reviewed by Courtney Osaki
The first ever Run or Dye took place at A l o h a
Stadium on September 2nd and it was a colorful
time for all ages. The starting line was bumping,
with hundreds of people singing and dancing as
they waited for their wave to start. I have never
seen so much excitement and enthusiasm before a
run! Dye packets were exploding left and right!
This untimed race was pressure-free, strollerf
r i e n d l y, kid-tested, and mother-approved. T h e r e
were more families and kids participating in this
race than at any I’ve ever seen. Registration goodies
included a drawstring backpack, dye packets,
shirt, and bracelet. There were also extra dye packets
available for purchase.
T I P S :
1. Get there early! Parking filled up quickly.
2. Wear sunglasses to protect your eyes from the dye.
3. Keep makeup remover towels in your car so you can
wipe up before your drive home.
4. Remember to take before & after pictures.

2ND ANNUAL
NEW YEAR’S RESOLUTION
ULTRA RUN & RELAY
KUALOA RANCH, KA’A’AWA VALLEY, OAHU, HAWAII
SATURDAY, DECEMBER 28, 2013… 7:00PM
TO SUNDAY, DECEMBER 29, 2013… 7:00AM
First Name
Last Name
REGISTER ONLINE AT ACTIVE.COM
or mail in this entry form
Address
City State Zip
Email address
$85 Individual Ultra Runner $_______
$100 Individual Late Entry (after Dec. 1) $_______
$300 Relay Team Entry $_______
$350 Relay Team Late Entry (after Dec. 1) $_______
Size (unisex tech): XS S M L XL 2X
Shirts not guaranteed for entries received after 12/1!!
Additional tax-deductible donation to LLS:
TOTAL ENCLOSED: $
$______
____Individual Ultra Division
____Relay Team Division
____Male ____Female
___Male ___Female ___Mixed ___Military
(All teams must have 4-6 members; Mixed require at least 2
females; Military must show active or reserve ID on race day)
Team Name: ________________________________________
(creative team names are encouraged!)
Team Member 2:____________________________________
Email: _____________________________________________
Gender:_____ Size: XS S M L XL 2X
Team Member 3:____________________________________
Email: _____________________________________________
Gender:_____ Size: XS S M L XL 2X
Team Member 4:____________________________________
Email: _____________________________________________
Gender:_____ Size: XS S M L XL 2X
Team Member 5:____________________________________
Email: _____________________________________________
Gender:_____ Size: XS S M L XL 2X
Team Member 6:____________________________________
Email: _____________________________________________
Gender:_____ Size: XS S M L XL 2X
Make checks payable to: HIBISCUS HALF/MANGO DAYS
Mail entries to: NEW YEAR’S RESOLUTION RUN
739 Kahoa Drive
Kailua, HI 96734
MAKE SURE TO MAIL IN YOUR ENTRY AT LEAST
2 WEEKS BEFORE THE RACE!
Waiver and release of liability: In consideration of my acceptance of this entry, I acknowledge
that participation in this event is a test of a person’s physical and mental limits, and
carries with it certain inherent risks, including the potential for serious injury or death
caused by terrain, facilities, weather, the condition of the athletes, vehicular traffic, actions
of other people, including but not limited to participants, volunteers, spectators and
coaches. I understand and agree that I am voluntarily participating in the New Year’s Resolution
Ultra Run & Relay and agree to comply with the rules, regulations and event instructions.
I certify that I am physically fit and have sufficiently trained for participation in this
event, and that my physical condition has been verified by a licensed medical doctor. I, on
behalf of myself, my heirs, executors and administrators, next of kin, successors and assigns,
insurers, and anyone able to claim through, by or under me hereby waive, release
and discharge the Tropical Triple Crown, Kualoa Ranch, The Leukemia & Lymphoma Society,
event sponsors, and volunteers, their agents, and other related persons or entities from any
and all liability for my personal injury, disability, death, property damage, property theft or
actions of any kind which may hereafter accrue to me; I further waive, release and discharge
the aforementioned entities from all claims or liabilities of any kind arising out of
negligence or carelessness on the part of the parties named in this waiver. I understand
and agree to the use of my name, pictures and/or interviews in association with The Leukemia
& Lymphoma Society for use in broadcast, telecast, advertisements, books, films, videotape
or any other reproduction with no monetary or other consideration to me. IN ADDI-
TION, I HEREBY AGREE NOT TO MOAN, GROAN, GRIPE OR COMPLAIN. I ALSO AGREE NOT
TO BE MEAN TO VOLUNTEERS—- I UNDERSTAND THAT MY RACE ENTRY MAY BE REVOKED
AT ANY TIME IF I AM MEAN TO ANYONE INVOLVED WITH THIS RACE!
____________________________________________________
Signature
Date