Hawaii Sport January 2013 - Great Aloha Run

Editors: Hawaii Sport Magazine/Tai Blechta

Editorial Assistant: Julia Fuchs

Layout and Design: Chris Moore and Tai Blechta

Editorial Contributors: Cat Cullison (JACO Physical Rehab), Brad Yates, MercedesDeCarli, Lindsay McClelland, Natilia Iwasa.

Photos: 808foto.com, Colin Cross/www.hawaiiracephotos.com, Hawaii Sport Mag.,Lindsay McClelland.

Email: [email protected]

Website: Check out www.hawaiisportmag.com for our calendar.

Fan us on www.facebook.com/hawaiisportmag

Address:Hawaii Sport Mag.1376 Kapiolani Blvd. #204Honolulu, HI 96814

Legal Information: Copyright 2013 by Hawaii Sport Mag. All rights reserved. “Viewsexpressed in articles herein are solely those of the authors and are not intended torepresent the views of the publisher. By submitting an article or photo to HawaiiSport Mag., the contributor gives permission to the publisher to use such materialin a manner it determines to be appropriate for the publication. Publisher is not liablefor any loss or damage resulting from content of advertisements.”

Notice to the reader... “The information in this magazine concerning upcomingevents is provided by the event organizers and is presumed to be accurate. You mayconfirm the date, distance, starting time, and other event information by contactingthe event organizer directly.” Health related articles are meant as guidelines – as withany physical related activity contact your physician before you participate in anyendurance sporting event or activity.

The beginning of a new year is always exciting, new races, andnot to forget new personal records to be set or goals to bereached.

The time after the marathon is always a good time to reflect onthe year gone by. If you ran the marathon, your body needs torecover and get ready for some more training in the new year.This recovery time is the best period to start scheming for thenew year, if you have specific goals, then it is a good idea to finda year planner, and highlight your big races for the year.

It is important to distinguish between important races and not soimportant races. To improve it is important to have certain raceswhere you would like to peak. Before important races you shouldtaper, and make sure that you get the rest you need, while lessimportant races can be seen as hard workouts, or longer paceworkouts.

We hope that 2013 will be a great year for anyone trying to stayfit in Hawaii – we have added several features to help you stayinformed about events in Hawaii. We now have a weekly onlinenewsletter that you can sign up for by emailing us at [email protected], on our facebook page you will find weeklyupdates on results and upcoming races, while on our website youwill find race recaps and information about upcoming events.

Happy New Year and Happy Training!

— Hawaii Sport Magazine

At the start of the Great Aloha Run 2012Cover photo courtesy of XTERRA Unlimited

New Year, New GoalsEditorÕs Note

ON THE COVER

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HI_SPORTS_120612_FNL_Layout 1 12/10/12 2:02 PM Page 1

OAHU EVENTSDATE TIME EVENT DISTANCE/LOCATION INFORMATIONJan. 13 7 : 3 0 A M Magic Island Biathlon 5K run/1K swim, Ala Moana Beach Park w w w. h a w a i i s w i m . c o mJan. 20 7 : 0 0 A M Harold Chapson 8K Kapiolani Park w w w. m p r rc . c o mJan. 26 7 : 0 0 A M MCBH King of the Hill 5K, Marine Corps Base Hawaii 8 0 8 - 2 5 4 - 7 5 9 0Jan. 26 8 : 0 0 A M Newman Center Fun Run 5K, Newman Center, Manoa 8 0 8 - 9 8 8 - 6 2 2 2Jan. 27 7 : 0 0 A M Sharon's Ride 35K/75K/100K, Kapiolani Community College w w w. h a w a i i e p i l e p s y. c o mJan. 27 7 : 0 0 A M Sharon's Run 5K/10K/1 Mile Walk, Kapiolani Community Collegew w w. h a w a i i e p i l e p s y. c o mFeb. 2 7 : 0 0 A M The Manoa Mile 5K & 1 Mile, UH Manoa, Tr a c k w w w. h a w a i i . e d uFeb. 2 8 : 0 0 A M Hawaii Top 3 Harbor Hustle 5K/10K, Hickam Fitness Center 3 1 8 - 2 9 4 - 4 3 6 9Feb. 2 8 : 0 0 A M 2nd Annual 3BCT Remembrance Run 10K, Schofield Barracks 8 3 1 - 2 3 6 - 6 9 1 1Feb. 3 7 : 0 0 A M TryFitness Women's 5K & Keiki 1 Mile Kakaako Wa t e rfront Park w w w. w o m e n s 5 k h a w a i i . c o mFeb. 3 7 : 0 0 A M Johnny Faerber's 10K Kapiolani Park w w w. m p r rc . c o mFeb. 9 7 : 0 0 A M 21st Annual Seabee Run 5K/10K, Ford Island 8 0 8 - 4 4 9 - 3 1 0 5Feb. 10 7 : 3 0 A M Valentines Day Biathlon 5K run/1K swim, Ala Moana Beach Park w w w. w a i k i k i s w i m c l u b . o r gFeb. 16 7 : 0 0 A M Swamp Romp Marin Corps Base Hawaii 8 0 8 - 2 5 4 - 7 5 9 0Feb. 18 7 : 0 0 A M The Great Aloha Run 8.15 miles, Aloha To w e r w w w. g r e a t a l o h a r u n . c o mFeb. 23 7 : 3 0 A M Moanalua Valley 6 miler, HURT #1 Trail run Moanalua Va l l e y h o l i d a y t r a i l h a w a i i @ g m a i l . c o mM a r. 2 6 : 3 0 A M B I K E FA C T O RY Haleiwa Tr i a t h l o n 500m/12mi/3mi, Haleiwa Beach Park w w w. h a w a i i s w i m . c o mM a r. 3 6 : 3 0 A M JACO Rehab Castle to Hanauma Time Tr i a l Castle Junction w w w. b o c a h a w a i i . c o mM a r. 3 7 : 0 0 A M Hawaii Pacific Health Women's 10K Kapiolani Park 8 0 8 - 5 3 5 - 7 6 7 4M a r. 3 1 2 : 0 0 P M Honolulu Rainbow Ekiden Relay 5 runners, 26K, Waikiki, Honolulu w w w. h o n o l u l u e k i d e n . c o mM a r. 9 7 : 0 0 A M The Beast 10K Marine Corps Base Hawaii 8 0 8 - 2 5 4 - 7 5 9 0M a r. 9 9 : 0 0 A M Makahiki Challenge 3 miles, obstacle run, Kualoa Ranch w w w. m a k a h i k i c h a l l e n g e . c o mM a r. 10 6 : 0 0 A M The Hapalua 1/2 Marathon Waikiki, Honolulu w w w. t h e h a p a l u a . c o mM a r. 10 7 : 1 5 A M The Hapalua Relay Kapiolani Park w w w. t h e h a p a l u a . c o mA p r. 6 7 : 0 0 A M 16th Annual Ford Island Bridge Run 10K, Ford Island 8 0 8 - 4 7 3 - 2 4 9 4A p r. 13 T B A Fin Swim 2K, Ala Moana Beach Park w w w. w a i k i k i s w i m c l u b . o r gA p r. 14 5 : 0 0 A M North Shore Marathon, 26.2 miles H a l e i w a w w w. 8 0 8 r a c e h a w a i i . c o mA p r. 14 6 : 3 0 A M Haleiwa 5K H a l e i w a w w w. 8 0 8 r a c e h a w a i i . c o mA p r. 21 6 : 1 5 A M Boca Hawaii Lanikai Triathlon, 500M/20K/5K L a n i k a i w w w. b o c a h a w a i i . c o mA p r. 28 7 : 3 0 A M JBK Haleiwa Metric Century Ride H a l e i w a w w w. h b l . o r gA p r. 29 6 : 3 0 A M Honolulu 5K for Kids 5K &1 mile Keiki Race, Downtown Honolulu w w w. h o n o l u l u 5 k . o r gMay 4 7 : 0 0 A M JAMBA Banana Man Chase 5K & Keiki Run, Ala Moana Beach Park w w w. j a m b a h a w a i i . c o mMay 12 7 : 0 0 A M Bill Beauchamp 10K Lehua School, Aiea w w w. m p r rc . c o mMay 18 7 : 0 0 A M Pineapple Run 10K, Wa h i a w a 8 0 8 - 3 4 3 - 4 2 3 6May 19 5 : 4 5 A M Honolulu Triathlon Festival Ala Moana Beach Park w w w. h o n o l u l u t r i a t h l o n . c o mMay 26 5 : 3 0 A M Hibiscus Half Marathon, Tropical Triple Crown #1 15K/5mi., Ala Moana Beach Park w w w. t r o p i c a l t r i p l e c r o w n . c o mMay 26 T B A Outrigger Invitational Outrigger Canoe Club w w w. w a i k i k i s w i m c l u b . o r gJun. 16 7 : 0 0 A M Aloha State Games 10K Kapiolani Park w w w. m p r rc . c o mJun. 22 9 : 0 0 A M Aloha Salads Sprint, North Shore Swim Series #1 1 mile, Sunset Beach to Ehukai Beach Park w w w. h a w a i i s w i m . c o mJul. 4 7 : 0 0 A M Freedom Run 5K/10K, Kailua High School 8 0 8 - 5 2 8 - 3 0 5 8Jul. 6 9 : 0 0 A M Cholo's Waimea Bay Swim, North Shore Swim Series #2 1.2 miles, Waimea Bay w w w. h a w a i i s w i m . c o mJul. 6-7 T B A Freedom Fest Kualoa Ranch w w w. x t e r r a f r e e d o m f e s t . c o mJul. 7 7 : 0 0 A M Lanikai 8K L a n i k a i w w w. m p r rc . c o mJul. 14 6 : 3 0 A M Coconut Chase, Tropical Triple Crown #2 8K, Ala Moana Beach Park w w w. t r o p i c a l t r i p l e c r o w n . c o mJul. 14 7 : 0 0 A M Kailua Beach 8K Kailua Beach w w w. m p r rc . c o mJul. 19 6 : 0 0 P M Run Like MADD Kaka’ako Wa t e rfront Park w w w. w a l k l i k e m a d d . o r g / h o n o l u l uJul. 20 9 : 0 0 A M JACO Chun's to Waimea, North Shore Swim Series #3 1.6 miles, Chun's Beach to Waimea Bay w w w. h a w a i i s w i m . c o mAug. 3 9 : 0 0 A M JAMBA JUICE Challenge, North Shore Swim Series #4 2.3 miles, Ehukai Beach to Waimea Bay w w w. h a w a i i s w i m . c o mAug. 4 6 : 3 0 A M Mango Days 5K Ala Moana Beach Park w w w. t r o p i c a l t r i p l e c r o w n . c o mAug. 11 6 : 0 0 A M Norman Tamanaha 15K, 808Race Series #1 Kapiolani Park w w w. 8 0 8 r a c e h a w a i i . c o m

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BIG ISLAND EVENTS

MAUI EVENTS

DATE TIME EVENT DISTANCE/LOCATION INFORMATIONJan. 19 8 : 0 0 A M Kamali`i Elementary 5K & Fitness Expo Kamali`i Elementary School, Kihei 8 0 8 - 2 8 3 - 2 2 5 7Jan. 20 5 : 3 0 A M Maui Ocean Front Marathon plus 1/2, 15K,10K, 5K, Wa i l e a w w w. m a u i o c e a n f r o n t m a r a t h o n . c o mFeb. 2 6 : 3 0 A M Pacific Whale Foundation 1/2 Marathon plus 5K/2K, Makena Resort, Wa i l e a r u n @ p a c i f i c w h a l e . o r gFeb. 14 5 : 3 0 P M For the Love of Maui 5K, Makena Resort, Wa i l e a 8 0 8 - 2 8 0 - 4 6 4 3M a r. 9 8 : 0 0 A M Women Helping Wo m e n 5K, Kahului Mall 8 0 8 - 2 4 2 - 6 6 0 0M a r. 17 5 : 4 5 P M St. Patrick's Day, Run til' You're Green 5K, Kahului Ale House 3 0 3 - 7 3 6 - 9 8 7 8M a r. 23 7 : 0 0 A M 4th. Annual Valley to the Sea Half Marathon plus 5K/10K, Wa i l u k u w w w. v a l l e y t o t h e s e a h a l f m a r a t h o n . c o mA p r. 7 7 : 0 0 A M Run for the Schools, 5K Maalaea Tr i a n g l e 8 0 8 - 2 2 2 - 2 4 8 4A p r. 14 6 : 3 0 A M Metric Century Ride 60 mi./30mi. rides Haycraft Park, Maalaea 8 0 8 - 8 7 4 - 0 0 6 8A p r. 27 7 : 3 0 A M Healthy Kids Day 5K Adult & 1k Kids Runs YMCA-Keopuolani Park 8 0 8 - 2 4 2 - 9 0 0 7 ? 2 3 1May 4 8 : 0 0 A M Na Holo Wahine 5K Run Women run/men help, Keopuolani Park,Wa i l u k u 8 0 8 - 8 7 5 - 0 1 7 8May 18 8 : 0 0 A M 7th Annual Jacaranda 10K S e a b u ry Hall Gym to Kula 8 0 8 - 8 7 0 - 6 3 3 1May 25 8 : 0 0 A M Mountain Bike Race Makawao M a k a w a o 8 0 8 - 5 7 9 - 9 0 0 9Jun. 1 6 : 0 0 A M Kahakuloa Half Marathon & 2 man Relay Fleming Beach to Kahakuloa Village 8 0 8 - 2 8 0 - 5 8 0 1Jun. 29 6 : 3 0 A M Cycle to the Sun, 36 miles uphill Paia to top of Haleakela 8 0 8 - 5 7 9 - 9 0 0 9

DATE TIME EVENT DISTANCE/LOCATION INFORMATIONJan. 13 8 : 0 0 A M Pedal-2-Paul's TT Hill Climb Lako Street w w w. t e a m m a n g o r a c e s . c o mJan. 19 6 : 0 0 A M Hilo to Volcano Ultra and 50K Relay Hilo, Hawaii w w w. b i g i s l a n d r o a d r u n n e r s . o r gJan. 20 7 : 0 0 A M Mini Mango Super Sprint 200m/6mi./1mi., Kailua-Kona Pier w w w. t e a m m a n g o r a c e s . c o mJan. 27 8 : 0 3 A M Peaman's Splish-Splash Biathlon Kailua-Kona PierFeb. 3 7 : 0 0 A M Springtime Tr i a t h l o n 1/2 mile/15miles/6miles, Kailua-Kona Pier w w w. t e a m m a n g o r a c e s . c o mFeb. 10 7 : 0 0 A M Monster Tr i a t h l o n 2.4mile/112miles/26.2miles + Mini, Kailua-Kona Pier w w w. t e a m m a n g o r a c e s . c o mFeb. 17 8 : 0 3 A M Terrific Turtle Trudge, Dragon Dash Kailua-Kona PierFeb. 24 7 : 0 0 A M Sprint Tr i a t h l o n 0.3miles/14 miles/2miles, Kailua-Kona Pier w w w. t e a m m a n g o r a c e s . c o mM a r. 3 8 : 0 3 A M Zoomin' Zak Plunge and Plod Biathlon Kailua-Kona PierM a r. 9 7 : 3 0 A M Run for Hops 5K/10K, BMW Hawaii 8 0 8 - 3 2 6 - 7 2 8 4M a r. 17 6 : 0 0 A M Big Island Marathon plus Half Marathon& 5K, Hilo, Hawaii w w w. h i l o m a r a t h o n . o r gM a r. 24 7 : 2 5 A M Lavaman Waikoloa Tr i a t h l o n Waikoloa Beach Resort w w w. l a v a m a n t r i a t h l o n . c o mA p r. 21 8 : 0 3 A M CarboMan 10 plus 3.5 mi. & 1 mi., Kailua-Kona PierA p r. 28 7 : 0 0 A M Captain Cook Challenge 1 mi./2.5 mi. Run/28 mi. Bike/4 mi. Run, Kealakakua Bay w w w. t e a m m a n g o r a c e s . c o mJun. 1 7 : 0 0 A M Ironman 70.3 Kohala Coast 8 1 3 - 8 6 8 - 5 9 4 0Jun. 23 5 : 3 0 A M Kona Marathon and Family Runs plus 1/2, 10K, 5K, Keiki & Friday Run, Kailua-Kona w w w. k o n a m a r a t h o n . c o mAug. 17 7 : 0 0 A M Rain Forest Runs 1/2 Marathon, 10K & 5K, Volcano, Hawaii w w w. v o l c a n o a r t c e n t e r. o r g / r a i n - f o r e s t - r u n s

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LANAI EVENTSDATE TIME EVENT DISTANCE/LOCATION INFORMATIONJul. 20 T B A TriLanai 3 Hills 50mi Ultramarathon, Bike Ride, or Relay 8 0 8 - 5 5 9 - 0 6 5 3Aug. 10 T B A TriLanai City Half Marathon, 10K, 5K & 1 mile Keiki Run around Dole Park 8 0 8 - 5 5 9 - 0 6 5 3N o v. 2 T B A TriLanai Tr i a t h l o n 750m swim/17K mntn bike/5K run 8 0 8 - 5 5 9 - 0 6 5 3

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__________________________________________________________ _______________________________________ __________ _________INDIVIDUAL - Last Name First Name Age on 12/31/13 Birthdate

__________________________________________________________ _______________________________________ ________ ___________Address City State Zip Code

__________________________________________________________ _______________________________________ Email (required for confirmation) Phone (Day) PHONE (Eve)

__________________________________________________________ _______________________________________ SIGNATURE* (Parent or guardian must sign if entrant is under 18 yrs. old) Date

7:00 a.m., Sunday, February 3, 2013 • Kakaako/Waterfront Park

Presents the 2nd Annual

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

DOwNLOAD APPLICATION at www.Womens5KHawaii.com or REGISTER ONLINE at

WaIvER INFORmaTIONwaiver 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.

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.New this year is our Keiki 1 mile run for boys and girls age 5-9.

FEES & DEaDlinES Early entry postmarked by Dec. 31, 2012 - Adult: $35 / Keiki: $20. Entry from Jan. 1, 2013 - Jan. 25, 2013 - Adult: $40 / Keiki: $25. 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.

O F F I C E

PLEASE USE INK AND PRINT CLEARLY

Women’s 5K

EvENT (check one box)

Women’s 5KS m L XLT-Shirt Size (circle one)

Keiki 1 mile RunS m L XLT-Shirt Size (circle one)

On-linE REGiSTRaTiOn atEnds midnight on Jan. 31, 2013.

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 popularall-women’s events

hawaii pacific health women’s 10K – Mar. 3, 2012 www.hawaiipacifichealth.org/womens10Kwahine half marathon – Jun. 16, 2013 www.runlikeadiva.comna wahine festival – Sept. 15, 2013 www.nawahinefestival.com

The Women’s Fitness Experts

paCkET piCk-Up Location: Island Triathlon & Bike, 569 Kapahulu Avenue, Sat., Feb. 2, 2013, 10:00am - 3:00pm

Before Dec. 31, 2012: $20Jan. 1 - Jan. 25, 2013: $25

Before Dec. 31, 2012: $35Jan. 1 - Jan. 25, 2013: $40


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

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

R U N N I N G O N O A H UMon. 7:30pm Yoga for Runners Moiliili Community Center www.longrunyoga.comTues. 5:30pm Runners HI Weekly Run - Remember to bring ID Runners HI, Aiea 488-6588, www.runnershi.netTues. 5:30pm Runners Route - Honolulu Runners Runners Route, 1322 Kapiolani Boulevard www.runnersroutehawaii.comTues. 6:00pm Kahala Lanikai Juice Running Club Kahala www.ultratoneytrainer.comWed. 6:30pm Kailua Lanikai Juice Running Club Kailua www.ultratoneytrainer.comThurs. 6:00pm Windward Training Freaks Kailua High School www.ultratoneytrainer.comSat. 9:00am ING Saturday Run ING Café, WaikikiSun. 7:30am Honolulu Marathon Clinic - March to December 3833 Paki Ave. - Kapiolani Park www.honolulumarathonclinic.org

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

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

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

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0712-CONSTANT CALENDAR 1/2/13 8:29 AM Page 1

GREAT ALOHA RUN

Visit our booth at the GAR Expo February 15th through 17th for 20% Off Cool Gear!

Plus Closeout Specials!

INDOOR CLIMBING

Windward Mall, Kaneohe, UPSTAIRS, Theater Wing, (808) 247-TREK www.soultrexinc.com

Tested in the Lab. Proven in the field.

Feb 9th, 2013 · 0700Ford Island Pearl Harbor

For more info contact [email protected]

OPEN TO THE PUBLIC

http://www.active.com/running/honolulu-hi/21st-annual-seabee-run-5-10k-2013REGISTER & PAY Online at

Located on historic Ford Island!

sun yoga

...more than just a run!

The Great Aloha Run is“Hawaii’s Run…organized and supported.

By the People of Hawaii. . .For the People of Hawaii!”

For a list of volunteer opportunities,

go to www.greataloharun.com

or call the GAR offi ce at 528-7388.

GAR Volunteers Wanted

Limited Edition In Training t-shirtSign up by December 1, 2012 and receive a Limited Edition In Training T-shirt. First 5,000 entrants only. Eligibleregistrants will receive apostcard with instructions to pick up their In Training T-shirt and 2013 Monthly Planner at The Running Room,819 Kapahulu Avenue or for an additional $8 shipping and handling fee, In TrainingT-shirt and Planner can be mailed to you.

Upgrade yourIn Training t-shirt

Optional Dri-Tech In Training T-shirt

$20 including shipping and handlinganywhere in the U.S.

Upgrade on the Offi cial Entry Formor when registering online!

FRONT

BACK

2013 Entry DOnAtIOn LEVELS

StrOLLEr BABy InFOrMAtIOn

nEW FOr 2013!

I t ’s time for one of Hawaii’s most popular races again.

In a few weeks over 20,000 local runners will make their way from Aloha Tower to AlohaStadium to cover the 8.15 miles.

This is the 29th running of The Great Aloha Run. Carole Kai and her team puts on a run toremember every year, but more important, the Great Aloha Run donates the profit away togood causes and foundations, amounting to more than $9.6 million since its inception.

Three days prior to the race The Great Aloha Run Expo at the Neal Blaisdell Center createsa great atmosphere and will get most participants excited for race day on Presidents Day2 0 1 3 .

Over the years many great runners have tried to capture a victory in The Great Aloha Run.Local runner Duncan McDonald and Connie Comiso took the inaugural victories, thenother local runners such as Jonathan Lyau and Todd Iacovelli has carried on the tradition.

Two runners had amazing streaks of Great Aloha Running, Darlene Mota, won the race fiveyears in a row from 1992 to 1996, while on the men’s side Scottish native MalcolmCampbell won four years in a row, from 1998 to 2001.

Gail Kingma’s 45:22 (1987) and Rex Wilson’s 39:08 (also 1987) seems to be untouchable,nobody has come close to those times the last 10 years.

For this year in the top we might find Brigitte McNaughton-Egbert, Rachel Ross, PolinaBabkina, Jill Thompson or it could be someone from the mainland joining the party. Onthe men’s side we might see Todd Iacovelli return to action, or Nate Carlsson, and if theyare not running, it could be a wide open race.

Good luck to everyone, if you are participating for fun or want to run fast, the most impor-tant part is that you are out there running.

MEN’S WINNERS1985 Duncan Macdonald (7.5 miles) 38:11 1986 Duncan Macdonald . . . . . . . . . 4 0 : 1 21987 Rex Wilson . . . . . . . . . . . . 3 9 : 0 81988 Lars-Erik Nilsson . . . . . . . . . . . 4 0 : 0 21989 Yoshiaki Iwasa . . . . . . . . . . . . 4 1 : 1 11990 Jody Lee . . . . . . . . . . . . . . . . . 4 1 : 0 51991 Steve Littleton . . . . . . . . . . . . . 4 1 : 5 31992 Peter Williams. . . . . . . . . . . . . 4 0 : 5 21993 Yuan-Shun Kuan . . . . . . . . . . . 4 1 : 5 61994 Jonathan Lyau . . . . . . . . . . . . . 4 2 : 2 31995 Rachid Tbahi . . . . . . . . . . . . . . 4 1 : 0 51996 Rachid Tbahi . . . . . . . . . . . . . . 4 0 : 0 21997 Tesfaye Bekele . . . . . . . . . . . . . 4 0 : 0 61998 Malcolm Campbell . . . . . . . . . 4 2 : 3 81999 Malcolm Campbell . . . . . . . . . 4 1 : 0 02000 Malcolm Campbell . . . . . . . . . 4 1 : 4 12001 Malcolm Campbell . . . . . . . . . 4 0 : 3 02002 Jonathan Lyau . . . . . . . . . . . . . 4 2 : 4 22003 Abdallah Kalid . . . . . . . . . . . . . 3 9 : 5 52004 Abdallah Kalid . . . . . . . . . . . . . 4 0 : 5 42005 James Lander . . . . . . . . . . . . . 4 0 : 4 72006 Ryan Padilla . . . . . . . . . . . . . . 4 3 : 1 72007 Christian Madsen . . . . . . . . . . 4 2 : 2 42008 Todd Iacovelli . . . . . . . . . . . . . 4 1 : 3 82009 Brian Lindberg . . . . . . . . . . . . 4 2 : 1 82010 Sergio Reyes . . . . . . . . . . . . . . 4 1 : 1 22011 Brandon Laan . . . . . . . . . . . . . 4 1 : 5 32012 Dany Malley . . . . . . . . . . . . . . . 4 1 : 5 7

WOMEN’S WINNERS1985 Connie Comiso (7.5 miles) . . . 4 5 : 3 01986 Rachel Portner . . . . . . . . . . . . 4 8 : 3 01987 Gail Kingma . . . . . . . . . . . . 4 5 : 2 21988 Kathy Champagne . . . . . . . . . . 4 6 : 3 81989 Gail Kingma. . . . . . . . . . . . . . . 4 6 : 1 41990 Cheryl Brady . . . . . . . . . . . . . . 4 7 : 0 31991 Cheryl Brady . . . . . . . . . . . . . . 4 8 : 2 91992 Darlene Mota. . . . . . . . . . . . . . 4 7 : 1 21993 Darlene Mota . . . . . . . . . . . . . . 4 6 : 4 91994 Darlene Mota . . . . . . . . . . . . . . 4 8 : 1 91995 Darlene Mota . . . . . . . . . . . . . . 4 5 : 5 31996 Darlene Mota . . . . . . . . . . . . . . 4 9 : 0 01997 Sylvia Fisher . . . . . . . . . . . . . . 4 8 : 2 21998 Marty Shue . . . . . . . . . . . . . . . 4 6 : 0 11999 Linda Somers-Smith . . . . . . . . 4 6 : 5 32000 Heather Jorris . . . . . . . . . . . . . 4 8 : 4 12001 Sayuri Kusutani. . . . . . . . . . . . 4 9 : 0 12002 Nina Christensen . . . . . . . . . . . 4 8 : 1 52003 Cori Mooney . . . . . . . . . . . . . . 4 5 : 5 32004 Chelsea Smith . . . . . . . . . . . . . 4 7 : 4 92005 Sayuri Kusutani . . . . . . . . . . . . 4 8 : 3 82006 Marie-Louise Brasen. . . . . . . . 5 0 : 0 92007 Nicole Hunt . . . . . . . . . . . . . . . 4 9 : 3 92008 Casey Owens . . . . . . . . . . . . . . 4 7 : 5 12009 Malindi Elmore . . . . . . . . . . . . 4 6 : 4 22010 Chantelle Wilder . . . . . . . . . . . 4 7 : 5 52011 Lanni Marchant . . . . . . . . . . . . 4 7 : 4 02012 Erin Vergara . . . . . . . . . . . . . . 4 7 : 2 5

The 2013 Great Aloha Run

Winners Through The Years

0113EDITORIAL2.qxd 1/8/13 5:31 PM Page 6

TryFiTness

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Cycling Training for WomenJan 8 – Mar 3, 2013

Honu Endurance Training for WomenMar 12 – Jun 1, 2013


TAKE CONTROL OF

YOUR LIFE IN 2013!

TryFiTness

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

Boot Camp Jan 2 – Feb 1, 2013 Feb 11- Mar 8, 2013

Winter 12 Week Fun and Fitness for Women Jan 15 – Apr 7, 2013

Running Program for Women Jan 7 – Mar 3, 2013


TAKE CONTROL OF

YOUR LIFE IN 2013!

36TH ANNUALHAWAI‘I PACIFIC HEALTHWOMEN’S 10KHAWAI‘I’S PREMIER WOMEN’S RACESUNDAY, MARCH 3, 2013, 7AM

hph_hospitals

Hawaii Pacific Health

Waiver & Release Statement: I AGREE to comply with the rules, regulations, and event instructions of the Haleiwa Triathlon. I know that competing in a triathlon may be hazardous, I am aware of and assume all risks with participating in this event. In consideration of this application being accepted, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all rights and claims for damages I may have against race officials, volunteers, sponsors, Estate of Bernice Pauahi Bishop, BIKEFACTORY, North Shore Triathlon, 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. I broadcast, telecast, advertisements, films, videotapes of any reproduction thereof.

STREET ADDRESS CITY STATE ZIP PHONE

LAST NAME FIRST NAME SEX AGE DATE OF BIRTHF M

T-SHIRT SIZES M L XL

I have read and understand the waiver above. Signature(s) Parent’s signature if entrant is under the age of 18 Date

RELAY TEAM LAST NAME FIRST NAME SEX AGE DATE OF BIRTHF M


RELAY TEAM LAST NAME FIRST NAME SEX AGE DATE OF BIRTHF M


EMAIL ADDRESS

INDIVIDUAL ENTRY (by 2/20/13) $90

$

TEAM ENTRY (by 2/20/13) $125LATE ENTRY (after 2/20/13) ADD $15DAY OF RACE ENTRY $100 / $135 TEAM

TOTAL ENCLOSEDMake check payable to:North Shore Triathlon

RELAYBEACH CRUISERDIVISION (check one) FEMALE MALE MIXED

online entry at www.Active.com or flpregister.com

Saturday, March 2, 2013 • 6:30 am Start • Haleiwa Beach Park, OahuCOURSE SWIM: A safe, fast 500 meter course inside Puena Point.BIKE: 3 loops of Haleiwa town following Kam Hwy., and the by-pass road, 12 miles total. Safe, fast, with two small hills.RUN: A 3 mile out & back. Approx. 1.4 mile is a BEACH RUN in soft sand near Police Beach. Be prepared. Safe & Fun! [Run course is pending approval and may be altered.]

ENTRY FEE/DEADLINEINDIVIDUAL: $90, TEAMS: $125. Includes LONG SLEEVE t-shirt. Entry fee is non-refundable. Entries must be postmarked by February 20, 2013. No t-shirt guarantess after this date. *On-line registration ends midnight, February 24, 2013.

LATE FEEADD $15 after deadline. Day of race entry: $100, teams: $135. We reserve the right to refuse entry to anyone for any reason.

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

DIVISIONS/AWARDS INDIVIDUAL: Elite, all standard 5 year age groups, male & female. Awards to top 3 in each division. BEACH CRUISER (no gears): First male & female overall. RELAY TEAMS: Men, women & mixed. Awards to members of the top 3 teams in each division.

RACE NUMBER & PACKET PICK UPFEB. 27, 4PM-6PM, BIKEFACTORY HONOLULUFEB. 28, 4PM-6PM: RUNNER’S HIMAR. 1, 4PM-6PM: BIKEFACTORY WAIPIO, 94-1388 Moaniani St.$5 DONATION for “We the People of Kahuku High School” for day of race packet pick up.

CHECK IN & RACE MARKINGSAT., MAR. 2, 5AM-6:15AM

Custom Konos & Runners Hibackpack & hats for 1st 100 entries

FOR MORE INFORMATION372-8885 or email: [email protected]

hawaiiswim.com

Register on-line:flpregister.com

By Lori McCarney

When you are out running, swimming, biking or racing, you are an inspira-tion to someone. If you are one of our super-fast phenoms who find your-self regularly on the podium, you are an inspiration to those of us who wouldlike to race better, faster and stronger. But if you’re not one of those few,you are inspiring others by being out there and doing what others aren’t. Infact, the slower you are, the older you are, the heavier you are or the morebandages, braces or other accommodations you make to be out training andcompeting make you even more so. Any conversation I have had withsomeone who doesn’t read Hawaii Sport Magazine regularly has convincedme of that. They are pretty impressed that I enjoy running a 5K. And theyare incredulous if I tell them I’ve competed at five Ironman races (even ifthey don’t really know what those are). I know they’re impressed becauseI’m approaching the big 6-0 and could be about the age of someone theyknow like their mom, grandma, wife, auntie or boss who isn’t as enthusias-tic about racing as I am.

I truly believe that many of these people are thinking “if she can do it, I cancertainly do it”. In fact, I remember a specific incident very clearly. One dayas I was running back to the Paki parking lot on Diamond Head Avenue, awoman passed me going the other way and then turned around and caughtback up to me. She told me she was only out running because she had seenmy story on the Tri-Hard television show and it had motivated her to startrunning again after several years. Wo w. I inspired her!

If you caught Tri-Hard in 2010, you know the story and why I am most oftenassociated with the Ironman World Championships in 2009. I had qualifiedat Honu (now Ironman Hawaii 70.3) by being the first Hawaii resident in myage group to finish. People don’t remember me because my swim beat thecutoff time with plenty of room to spare nor because my bike leg was strongand kept me on my race plan. The run. People really remember my run—or what was supposed to be a run.

Just about two weeks before Kona I suffered some kind of overtrainingi n j u ry that resulted in a sciatica pain that made it impossible to even lift myleft leg to take a running stride. But right before the race I felt that I shouldbe able to run, albeit slowly, and finish within the 17-hour time limit. Afterthe bike leg, with 7 ? hours to do the marathon, I felt confident. Then, going

out Ali’i Drive within the first 8 miles of the race, I tripped on something;jarred my back and I felt myself not able to stand straight up. I moved on,running and walking while bent over at a 90-degree angle. As the milespassed, my head dropped closer and closer to the ground as things wors-ened. As I approached town with about 4 miles to the finish and with about2 ? hours left before midnight, some of my friends came out to see how Iwas doing. With such a short distance to go and so much time left, I wasconfident I would finish and was mostly thinking about what a horrible sightI would be crossing the finish line. As midnight approached, I was surround-ed by friends, most of them crying as they watched me fall down, get up,shuffle a couple of steps and fall again. I kept on going until time ran outwith only about a half mile to go.

I’ve seen some of the video footage and I look like slowly-developing roadkill during that long evening. My friends tell me that the image of me try i n gto make my way to the finish, almost totally doubled over, is somethingthey’ll never forget.

At first I was devastated and then I was embarrassed. I had been so excit-ed about being at the Ironman World Championship and I had scored a big,fat DNF and done it in a very unflattering manner. I didn’t want to talk to any-one about it. I wanted to just forget it and move on. But over time, as peo-ple learned about my story and saw that I was soon back out training andracing, I came to understand that trying to finish but not succeeding wasinspirational. Hundreds of people had a race that day that ended with theirname being announced by Mike Reilly at the finish line on Ali’i Drive. But Iwas one of the few who tried and tried and kept going but didn’t finish. Andthat gave some people new determination.

We all have a story and we all have struggles. We have races when we’reDFL (my consistent finish in swim races) or limping or cramping or cry i n gor sitting ready to give up. But we keep going. When we do, we are inspir-ing someone and helping them to think about what they can achieve. We area few hundred people, impacting hundreds of other people—maybe gettingthem off the couch, out of the refrigerator and into a healthy lifestyle. Howcool is that?

You are an Inspiration

Lori McCarneytakes time out

to cheer a finisher in a race.


By Brad Yates, HILevel Coaching“Hiya!” is a Southern greeting that emphasizes cel-ebrating the moment.“Get the year going” refers to your ability to designand implement your training program for 2013.Just like the phrase indicates, it is a cause for cele-bration and an opportunity to renew the excitementin your training.Keep it Simple: You have three choices in terms ofthe training program you create for the comingyear: Bump it, maintain, or scale down. As a pas-sionate athlete, you instinctively want to bump it —increase the intensity of your efforts. Note: Therewill be times when it makes perfect sense to main-tain and focus on taking good care of yourself.However, as athletes, we rarely look at rest as atime of growth. Not to mention, what fun is that!?!

Performance plan

The plan that you create should include all of theactivities that you will do each day and each week toprepare, execute and build your fitness. The contentof these efforts will be specific to your individualwants and needs. Please jot down a list of the activ-ities that you will need to prepare yourself physical-ly and emotionally to produce the results youdesire.

In this article, I will deal with the mental and emo-tional aspects of your performance goals:Specifically, what you need to do be ready, be pres-ent and finish each move, workout, and race.

Be ReadyTo be ready for a specific activity involves havingthe confidence, the belief in your ability to performthis task in its entirety. The thoughts and feelingsrelated to your efforts should be driven by accept-ance. There should be no resistance, doubt or fear.

“Coach Brad, before I run Tantalus I have someserious anxiety about being able to finish the run.”Coaching point: The athlete should master someform of the relaxation response. Activities such asbreathing, visualization and positive self–talk pro-vide the energy to settle down and feel confidentabout what you are about to do. Anxiety is toxicenergy that leads to false fatigue and takes awayfrom your ability to prepare properly for a strenu-ous activity that requires the confidence to performeach move with a deliberate and exact focus.

Be presentTo be present involves being able to compete, theability to get up and stay up emotionally for a chal-lenge. The intensity and power of your actionsshould be fueled by your desire to give your besteffort. You should not need to force yourself to per-form at this level.“Coach Brad, I get distracted when someone pass-es me riding up a steep hill. When this happens myform becomes too mechanical and I lose the feeland slow down.”Coaching point: This athlete needs to build thestrength of mind needed to manage distractions inreal time. Embracing challenges and focusing onthe feelings related to proper form and technique —no matter what — and incorporating this work inthe process leads to the results you want.

FinishTo finish is to give your best effort and feel goodabout the results. As the saying goes, “leave it allout on the course.” The ability to achieve meaning-ful results and experience success requires equalparts skill, passion and integrity. Thedifference–maker is integrity — the eagerness andease to relax under pressure, accept challenges andplay the right way.“Coach Brad, I get upset when I perform poorly andcannot let go of the upset. When this happens I feellike I’m drowning in self–pity.”Coaching point: This athlete needs to learn toexpress gratitude when the going gets tough. Thismight seem strange because gratitude is not thefirst feeling that comes to mind during a difficultracing situation. However, the ability to expressgratitude is a function of having complete trust inyour ability to finish a difficult and unpleasant task.Gratitude is the energy that not only allows you towork through the difficulty to see the positive sideof challenges, but it also can make the process funand inspire you to learn the lesson and experiencethe growth. The competitor you encounter on thecourse is an opportunity for you, a motivator whoallows you to give your best effort and push yourlimits.Summary: Get the season going. Each Sunday planthe activities that you will do for the week and becreative as you evaluate the progress. To “bump it”you will need to:Ratchet up each phase of your efforts to be ready,be present and finish each move, workout and race.Refine your lifestyle in order to maintain ideal: Diet– Sleep – Rest – Recovery.

Measure and evaluate your resting pulse, trainingheart rate, recovery rate and performance resultseach day to make the adjustments needed to stayhealthy.Master the inner skills required: perf o r m a n c ebreathing, present moment awareness and theexpression of gratitude.“Hiya!” Celebrate the moment, have fun and begrateful.

That’s HiLevel!

Hiya! Get the Year Going


Last Name_____________________________First Name_____________________________Address_______________________________City__________________, State___Zip__________, Phone___________________Email_________________________________Gender(circle) M or F age on Race Day______Shirt size (circle) S M L XL

______________________________Signature

Date___________________

______________________________________Signature of Parent/Guardian if under 18yrs of age

Event Waiver:By signing this form I release 808 Race LLC, staff and sponsors from claims or liabilities arising out of my participation in this event including pre- and post-race activities.I give permission for free use of my name voice, or photo in any broadcast, telecast advertisement or promotion of 808 Race LLC.

.com

until until

register online at

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

Mar 10th, 2013Apr 13th, 2013

$35$50

Last Name_____________________________First Name_____________________________Address_______________________________

Event Waiver:By signing this forBy signing this forBy signing this foLLC, staff and sponsors from claims or liabilities arising out of my participation in this event including pre- and post-race

Entry Fees

web: 808racehawaii.com

2nd Annual • April 14th, 2013 • 6:30am

Come join us for the 2nd annual Haleiwa 5K, starting and finishing in historic Haleiwa town . Stick around and cheer on

the North Shore Marathon finisher's and enjoy a plate lunch from Yama's Fish Market (for all participants) and tech shirts for all finishers.

KaiakaBeach Park

Haleiwa

A perfectdistance forthe whole

family.

Jonathan Ly a u announced his retirement fromthe Honolulu Marathon before the 2012 race,and still managed to go out and win theKamaaina Award. This does not mean that heis done racing, but he will now focus on otherraces during the year, and we wonder if he canstay away completely from a race that he hasrun so many times over a span of fourd e c a d e s .

On the resident side Jacob Puzey repeated hiswin from last year with a great effort, just a

week after running the XTERRA Wo r l dChampionship 1/2 Marathon at Kaaawa Va l l e y.

Brigitte McNaughton-Egbert ran a grittymarathon, fighting her way back to KapiolaniPark, and crossed the finish line as the firstrunner born in Hawaii (Kamaaina Aw a r d ) .

For the women’s Resident Award P o l i n aB a b k i n a, charged ahead in her first marathon,and ran a blistering 3:03, just a week after plac-ing third in the XTERRA World Championship1/2 marathon.

The 2012Honolulu Marathon

Occupation: Graduate student at Hawaii Pacific University

Years running: 4 years

How was your marathon experience: Amazing, something that I want todo in a future.

Best running experience so far: Running Xterra World Championship race:great scenery !

Background in sports: I've played tennis competitively for 9 years. Then, Idedicated myself to running. Running is my lifestyle and passion.

Where are you from? Sochi, Russia (Sochi is the city for the winterOlympics in 2014)

How did the marathon go? I started out with the leading pack and had toslow down a bit to make sure that I'll have an energy to finish the racestrong. After mile 4 I got in a good rhythm. I felt that I had enough prepa-ration and mental strength to keep the same pace throughout the wholemarathon. The last two miles I had to push hard, but when I crossed thefinish line, I felt like a conquered a horizontal Everest. It felt great!

Plans for 2013: I'm planning on focusing my training on marathons anddouble my mileage. I will include more aerobic long runs which will bearound 20-22 miles. I am hoping to perform well at San Franciscomarathon in June 2013. I'll be running several other races in Hawaii.

Honolulu Marathon ProfilePolina Babkina

Jonathan Ly a u

Jacob PuzeyPolina Babkina Brigitte McNaughton-Egbert


RESULTS SPONSORED BY RUNNERS ROUTE

Group run everyTuesday 5:30PM

1322 Kapiolani Blvd.

Honolulu MarathonHAWAII’S TOP 500

1. Thomas Puzey . . . . . . . 2:33:272. Tyler Hubbard . . . . . . . 2:52:073. David Easa . . . . . . . . . . 2:52:114. Jason Braswell. . . . . . . 2:52:345. Joel Harris . . . . . . . . . . 2:53:066. Takahiro Oue . . . . . . . . 2:53:367. Peter Shenk . . . . . . . . . 2:54:148. Jonathan Lyau . . . . . . . 2:54:209. Thomas Dudden . . . . . 2:56:2210. Hirokazu Toiya . . . . . . 2:56:4711. Lyman Perry . . . . . . . 2:58:1512. Mike Ferreira . . . . . . . 2:58:3013. Jenson Button . . . . . . 2:58:3414. Tommy Vonach . . . . . 2:58:3515. Sal Salmi . . . . . . . . . . 2:58:3616. Jason Florimonte . . . . 2:59:5917. Yoichiro Basso. . . . . . 3:01:4018. Matthew Libstorff . . . 3:02:0119. Jeff Snyder . . . . . . . . 3:02:1020. Mark Mench. . . . . . . . 3:02:4321. Polina Babkina . . . . . . 3:03:1022. Thomas Sands. . . . . . 3:03:1323. Martin Tobry . . . . . . . 3:05:1524. Marc Nelson. . . . . . . . 3:05:1525. Kevin Murphy . . . . . . 3:05:5826. Brigitte Egbert . . . . . . 3:05:5827. Valentine Roberts . . . 3:06:1928. Shawn Hirose . . . . . . 3:06:4129. Mark Callei . . . . . . . . . 3:06:5030. William Gardner . . . . . 3:06:5231. Alan Ryan . . . . . . . . . 3:07:2132. Austin Warner . . . . . . 3:08:5233. Timothy Howell . . . . . 3:09:2434. Seth Allison . . . . . . . . 3:09:4135. David Moreno . . . . . . 3:09:5436. Eug Tschudy . . . . . . . 3:10:2337. Alan Tsuhako . . . . . . . 3:10:4838. Edwin Quan . . . . . . . . 3:11:2839. Anthony Laglia . . . . . . 3:11:5940. Karl Honma . . . . . . . . 3:12:3541. Andrew Deutscher . . . 3:13:0842. Joe Barcia . . . . . . . . . 3:13:3143. Akihiko Futaki . . . . . . 3:13:5444. Thomas Wipp . . . . . . 3:13:5945. Odeelo Dayondon . . . 3:14:1146. Randy Taniguchi . . . . 3:14:2847. Andrew Chong . . . . . . 3:14:3048. Lindsey Dymond . . . . 3:14:4049. Mike Donabedian . . . . 3:14:5950. Harald Ebeling . . . . . . 3:15:0651. Shawn Parsons . . . . . 3:15:0952. Sally Daganzo . . . . . . 3:15:2453. Matthew Foster . . . . . 3:15:5154. Kathleen Oneil . . . . . . 3:16:0855. Stephen Williams. . . . 3:16:2956. Shawn Williamson . . . 3:16:4257. Douglas Stevenson . . 3:16:5958. Scott Loos . . . . . . . . . 3:17:2559. Mark Inay. . . . . . . . . . 3:17:3360. Michael Walker . . . . . 3:17:5361. Craig Jerome . . . . . . . 3:18:0062. Mark Shorter . . . . . . . 3:18:08

63. Michael Taye . . . . . . . 3:19:0564. Austin Barnes . . . . . . 3:19:2165. Jeffrey Fong. . . . . . . . 3:19:4266. Yoko Yamazawa . . . . . 3:19:4667. Sergio Florian . . . . . . 3:20:1068. Robyn Miller . . . . . . . 3:20:3869. Alan Graves . . . . . . . . 3:20:4370. Ethan McIntosh . . . . . 3:21:0571. Johnny Landeza. . . . . 3:21:4772. Linus Candelaria . . . . 3:21:5673. Brett Saraniti . . . . . . . 3:21:5674. Steve Clemons. . . . . . 3:22:0575. Kengo Yoshimoto . . . 3:22:2676. David Theriot . . . . . . . 3:22:4077. Jordan Langen. . . . . . 3:22:4278. Ron Higashi . . . . . . . . 3:23:3279. Kirk Goff . . . . . . . . . . 3:23:3580. Tammy Bautista . . . . . 3:23:3781. Magne Wiken Sunde . 3:23:4582. Matthew Fober. . . . . . 3:23:5783. Elizabeth Campbell. . . 3:24:0784. John Antonio . . . . . . . 3:24:1185. Florian Sattelmacher . 3:24:1286. Dan Figueira. . . . . . . . 3:24:2887. Kevin Hause. . . . . . . . 3:24:3188. Susie Stephen . . . . . . 3:24:4289. Elizabeth Drazdowski . 3:24:4690. Jon Jokiel . . . . . . . . . 3:25:0191. Rafael Rodriguez . . . . 3:25:1292. Jay Kauwale. . . . . . . . 3:25:1493. Douglas Baker . . . . . . 3:25:1694. Joanna Bilancieri . . . . 3:25:2095. Ben Latorraca . . . . . . 3:25:2496. Malia Clemons . . . . . . 3:25:2797. Ralph Schultz. . . . . . . 3:25:3798. Susan Burr. . . . . . . . . 3:25:4999. Akemi Ueda . . . . . . . . 3:26:01100. Collins Cuyler. . . . . . 3:26:36101. Chris Richmond. . . . 3:26:37102. Shelley Grisbrook . . 3:26:43103. Jason Dolbeck . . . . . 3:26:45104. Brenden Johnson. . . 3:26:57105. Joseph Pope . . . . . . 3:27:06106. Eric Simonson . . . . . 3:27:07107. Cleve Shaw . . . . . . . 3:27:20108. Aaron Reisinger . . . . 3:27:42109. Jonathan Vasquez . . 3:27:52110. Jeff Haring . . . . . . . . 3:28:00111. Paul Dinius . . . . . . . 3:28:13112. Dwayne Chang. . . . . 3:28:14113. Amy Gordon . . . . . . 3:28:16114. Doug Andrews . . . . . 3:28:16115. Dennis Shaffer . . . . . 3:28:27116. Kimberly Shenk . . . . 3:28:38117. Timothy Busby. . . . . 3:28:41118. Liann Ebesugawa. . . 3:29:00119. Steve Manning. . . . . 3:29:01120. Burt Senas . . . . . . . . 3:29:04121. Mark Ravaglia . . . . . 3:29:15122. Mina Casey-Pang. . . 3:29:16123. Ted Leon . . . . . . . . . 3:29:21124. Brandy Straatman . . 3:29:40125. Joseph Screen . . . . . 3:29:41126. Chase La Madrid-Engel 3:29:47127. Wakaba Stephens . . 3:30:10128. Matthew Fuller . . . . . 3:30:16

129. Bryan Cerino . . . . . . 3:30:28130. Charlie Harty . . . . . . 3:30:39131. Harry Rosedale III . . 3:30:47132. Todd James . . . . . . . 3:31:06133. Aaron Williams . . . . 3:31:11134. Nicholas Panaikas . . 3:31:17135. Nataliia Kravchuk . . . 3:31:24136. Drew Niles . . . . . . . . 3:31:41137. Susan Smith . . . . . . 3:31:50138. Thomas Gouard . . . . 3:32:09139. Kent Reisdorff . . . . . 3:32:09140. Frans Juola . . . . . . . 3:32:25141. Brooke Myers . . . . . 3:32:27142. Greg Gedemer . . . . . 3:32:32143. Ricky Chai . . . . . . . . 3:32:38144. Juan Navarrete. . . . . 3:32:54145. Colin McDonell . . . . 3:33:00146. Henrik Persson . . . . 3:33:02147. Michael Miller . . . . . 3:33:02148. Rod Huddleston. . . . 3:33:08149. Jakob Madsen . . . . . 3:33:14150. Jens Soleglider Trumpa3:33:44151. Patrick Holcomb . . . 3:33:46152. Brandon Jacinto. . . . 3:33:48153. Brian Flatt . . . . . . . . 3:33:51154. Jerry Bartolome . . . . 3:34:18155. Richard Figueira. . . . 3:34:22156. Scott Sann . . . . . . . . 3:34:24157. Benny Martinez . . . . 3:34:28158. Paul Patterson . . . . . 3:34:39159. Scott Molzhon . . . . . 3:34:49160. Kazushi Mizusawa . . 3:34:58161. Grant Gomes . . . . . . 3:35:00162. Edward Bugarin . . . . 3:35:00163. Hidemasa Mitsui . . . 3:35:24164. Neal Morisato . . . . . 3:35:30165. Tanya Florin . . . . . . . 3:35:42166. Patrick Leatherman . 3:36:25167. Gilbert Quiniola . . . . 3:36:38168. John Lohr . . . . . . . . 3:36:48169. James Woodhull . . . 3:36:50170. Greg Kodama. . . . . . 3:36:53171. Rio Miceli. . . . . . . . . 3:36:55172. Joseph Wedemann . 3:37:02173. Mark Admiral . . . . . . 3:37:13174. Cullen Falls . . . . . . . 3:37:19175. Scott Morioka . . . . . 3:37:44176. Wayne Kimoto . . . . . 3:37:48177. Timothy Kimbrough. 3:37:55178. German Sanchez . . . 3:37:56179. Chris Barker . . . . . . . 3:37:59180. Christopher Cooper . 3:38:00181. Jon Kurz . . . . . . . . . 3:38:00182. John Locke . . . . . . . 3:38:02183. Cy Shimizu. . . . . . . . 3:38:05184. West Brininger . . . . . 3:38:10185. Nikki Moreno . . . . . . 3:38:15186. John Kawaharada . . 3:38:19187. Juergen Gross . . . . . 3:38:22188. Robert Grimmett . . . 3:38:34189. Kasuya Yoshimitsu . 3:38:34190. Clifford Lau . . . . . . . 3:38:57191. Shem Lawlor . . . . . . 3:38:59192. Ellis Andrews . . . . . . 3:39:03193. John Gavin. . . . . . . . 3:39:08194. Todd Mainwaring . . . 3:39:14

195. Brennon Moore . . . . 3:39:16196. Curtis Neck . . . . . . . 3:39:21197. Melanie Aiona . . . . . 3:39:23198. Brent Fujimoto . . . . . 3:39:32199. Christopher Klein . . . 3:39:34200. Richard Williams . . . 3:39:38201. Chip Lewis . . . . . . . . 3:39:50202. Ryan Rhodes . . . . . . 3:39:50203. Ed Sewester . . . . . . . 3:39:55204. Heather Johann . . . . 3:40:05205. Tatsuya Koyama. . . . 3:40:06206. Kiyomi Shimizu . . . . 3:40:06207. Cliff Tillotson . . . . . . 3:40:17208. Nicholas Abbott . . . . 3:40:26209. Korwin Chang . . . . . 3:40:34210. Akiko Patterson . . . . 3:40:40211. Jamie Saiki . . . . . . . 3:40:41212. Jason Hester . . . . . . 3:40:42213. Michael Dega . . . . . . 3:40:51214. Sandra Inglis . . . . . . 3:41:01215. Thomas Risse . . . . . 3:41:23216. Jimmie Wilbourn . . . 3:41:28217. Raul Boca Torres . . . 3:41:35218. Kimberlyn King-Hinds 3:41:36219. Takuya Uryu. . . . . . . 3:41:40220. Anna Balavram. . . . . 3:41:46221. Charles Willett . . . . . 3:41:55222. Mark Speck . . . . . . . 3:41:56223. Amanda Frost . . . . . 3:41:58224. Doug Brayham. . . . . 3:42:03225. John Fitzgerald . . . . 3:42:05226. Mark Baker . . . . . . . 3:42:10227. Joel Kuhn. . . . . . . . . 3:42:16228. Andrew Grandinetti . 3:42:19229. Hannah Bienhoff . . . 3:42:49230. Jheaniell Moncrieffe. 3:42:51231. Johnathan Reilly . . . 3:42:52232. Douglas Mulbury . . . 3:42:55233. Keisuke Maeda. . . . . 3:42:57234. David Acker . . . . . . . 3:42:58235. Richard Mathews. . . 3:43:02236. Toan Vuong . . . . . . . 3:43:21237. Mark Montgomery . . 3:43:37238. Danny Nowicki . . . . . 3:43:39239. Jonathan Fleming . . 3:43:49240. Daniel Bachman. . . . 3:43:58241. Kenny McCullough. . 3:44:00242. Jonathan Shirley . . . 3:44:01243. David Hellwig. . . . . . 3:44:03244. Shawn Quinata. . . . . 3:44:03245. Angela Sy. . . . . . . . . 3:44:07246. Julia Okinaka . . . . . . 3:44:14247. Peter Vricella . . . . . . 3:44:19248. Priscilla Shaw . . . . . 3:44:30249. Christopher Weinert. 3:44:36250. John Abella . . . . . . . 3:45:00251. Ethan Chang . . . . . . 3:45:00252. Wendy Miki Glaus . . 3:45:06253. Jo Cinter . . . . . . . . . 3:45:07254. Michael Zhang . . . . . 3:45:11255. Augusto Decastro . . 3:45:13256. Shinya Tateno . . . . . 3:45:22257. Joseph Alejandro . . . 3:45:25258. Garett Nakamoto . . . 3:45:33259. Jordan Nova . . . . . . 3:45:37260. Michael Kerschbaum 3:45:41

261. Toyohiko Ohyama . . 3:45:49262. Andrew Lynch . . . . . 3:45:54263. Mark Sappington . . . 3:45:54264. Hannah Roberts. . . . 3:46:04265. Reo Nagai . . . . . . . . 3:46:08266. Andres Trujillo . . . . . 3:46:20267. Gino Merez . . . . . . . 3:46:29268. Kyle Lamoreaux . . . . 3:46:29269. Shizuka Matsukawa . 3:46:34270. Timothy Lovell . . . . . 3:46:45271. Melody Nietfeld . . . . 3:46:45272. Mark Want . . . . . . . . 3:46:57273. Joey Garza . . . . . . . . 3:47:07274. Anson Quach . . . . . . 3:47:37275. Jon Hurst . . . . . . . . . 3:47:40276. Andrew Tanaka . . . . 3:47:44277. Melissa Braswell . . . 3:47:45278. Jessica Snively . . . . 3:47:45279. Stanford Oyama. . . . 3:47:52280. Todd Allison . . . . . . . 3:47:54281. Jeremy McCallum . . 3:47:58282. Ferdinand Babas . . . 3:48:05283. Daniel Sipko. . . . . . . 3:48:05284. Travis Lund . . . . . . . 3:48:07285. Ryan Cuskaden . . . . 3:48:08286. Coswin Saito . . . . . . 3:48:12287. Charles Johnson . . . 3:48:15288. Matthew Conners. . . 3:48:16289. Frederick Mark. . . . . 3:48:38290. William Cronkright. . 3:48:50291. Nalani Kaun . . . . . . . 3:48:51292. Amy Bugala . . . . . . . 3:48:52293. Robert Fraser . . . . . . 3:48:55294. Austin King . . . . . . . 3:48:56295. Calvin Shiroma . . . . 3:49:03296. Richard Gonzales. . . 3:49:05297. Kenkichi Shimizu . . . 3:49:06298. John Alford . . . . . . . 3:49:06299. Shane Wright . . . . . . 3:49:08300. Adam Groth . . . . . . . 3:49:13301. Ryoji Matsuoka . . . . 3:49:24302. Rommel Tejero . . . . 3:49:40303. Philip Caswell . . . . . 3:49:46304. Jeremy Withrow . . . 3:49:49305. Joshua Stevens . . . . 3:49:55306. Ray Charron. . . . . . . 3:49:59307. John Bui . . . . . . . . . 3:50:00308. Stephen Robb . . . . . 3:50:07309. Alexandra Herd . . . . 3:50:12310. Daniel Suzuki . . . . . . 3:50:21311. Allan Hicks. . . . . . . . 3:50:23312. Kevin Shimmon . . . . 3:50:26313. Reed Okamura . . . . . 3:50:29314. Toru Adachi . . . . . . . 3:50:30315. Noel Hirshen . . . . . . 3:50:32316. Paul Blaskowski. . . . 3:50:34317. Mindy McDermott . . 3:50:41318. Atsuo Emori. . . . . . . 3:50:48319. Kurtis Nakamura . . . 3:50:49320. Melvin Lau . . . . . . . . 3:50:49321. Brady Cooley . . . . . . 3:50:53322. Taizo Murata . . . . . . 3:50:54323. Ryan Leong . . . . . . . 3:51:00324. Lindsey Ledbetter . . 3:51:01325. Dennis Moore . . . . . 3:51:02326. Zachary Tedoff . . . . . 3:51:08

0113HSresults 12/27/12 11:58 AM Page 1

By Jeff Chang

This is the first in a series of articles providing tips to become a better pad-d l e r. These tips are primarily geared toward distance paddling and racing,but will work for recreational paddlers and SUP surfers. As in otherendurance sports, going faster depends on three things: fitness, techniqueand equipment. The first article examines technique.

L e t ’s start with the basics of the paddle stroke. The stroke can be brokeninto three phases which are very similar to swimming: the ‘reach and catch’,the power phase, and the recovery. The power for propulsion originateswith the paddle in the water, in front of your torso and feet on the board.( You will see why later). In order to maximize this power potential, you wantto reach with the paddle as far forward as possible, by twisting your shoul-ders and hips so that your torso faces the opposite side as your paddle inthe water. This motion is much like rolling onto your side and reaching for-ward with your arm for the catch of a swim stroke. Once you’re rotated,slide the paddle cleanly and quietly into the water, again, much like a swimstoke. Make sure your paddle is completely submerged under water beforeyou start pulling back. This requires a downward rotation motion before youstart pulling. Now that you have the blade set and your body is twisted, youare ready to propel with power! Keeping your arms relatively straight youunwind your torso to develop the pull using your core muscles instead ofyour arms. Once the blade reaches your feet, you will pull it out of the waterfor the recovery phase. You don’t want to be pulling the blade past your feet,as it is inefficient use of energy, and can also throw your balance off. Oncethe blade is out of the water, stand upright and bring the paddle back for-ward to the catch again, keeping it low to the water much like the swimmingfinger tip drag drill.

That is the stroke broken down to very basic essentials. They may seemsimple but it is very difficult to do correctly without someone providing youfeedback. There are many more tips that can build on these basics and willbe posted in future articles. As in any sport, studying and trying to mimicgood athletes help, as well as watching videos on Yo u Tube. Wet Feet andBlue Planet Surf have a joint weekly training group where we provide stokeanalysis including video, one-on-one feedback, coaching, time trials andfun! Its open to all levels and more information can be found at www. w e t-feethawaii.com or www. b l u e p l a n e t s u rf . c o m

Aloha and happy paddling.

In Case you Drop your Paddle

During the Molokai Channel race this year, I fell off mid-channel and startedswimming for my board with both arms and the paddle. A guy from themainland on the boat said ‘How is he doing that?’ Later I explained to himmy technique for swimming with a paddle for your board.

First off you should always wear a leash so you don’t get separated from theboard and the need to swim for it in the first place. But let’s say your leashbreaks or you are racing in the Battle of the Paddle and opted for no leash.I’ve seen all sorts of techniques including pushing the paddle, throwing it,tucking it in your shorts, but none work better than gripping it with yourt o e s . After watching Larry Bertlemann in an 80s surf movie pick up a rub-bish can lid off the ground and easily place it back on top of the can usinghis big and second toe, using those appendages became second nature.

The technique is to slip the paddle shaft between the big and second toe atthe handle. Let the paddle drag behind you while you swim freestyle for yourboard. This can work in any type of water, even in breaking surf. If you areswimming in for a lost board and dragging the paddle behind you when abreaking wave comes up from behind, you can feel it hit the blade before ithits you and prepare by swimming with your head down while the whitewa-ter passes over you. It helps to have big monstrous pincer toes like I do butmost people can use this method effectively. But remember its best to avoidthis by always WEARING A LEASH.”

Becoming a Better SUP Paddler


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Age: 51Occupation: Manager/Coach at Boca HawaiiCycling Experience: Road & MTB, 36 years, 370,000 miles, over 1000 races, over 200 wins

Ray Brust

Experiencing the ability to propel oneself over great distances and terrainat speed under your own body power, and finding what the limits of whatyour body and mind can do. Riding many of the famous climbs androads used in the Tour De France and Giro D'Italia with friends, w h i l erecalling the famous rides that took place on them was a great experi-e n c e .

The best races and rides are those days when everything feels effortless,a "no chain" day. I had one of those days in the 2002 Cycle to the Sun.Got to the top with a PR, 10mins ahead of 2nd place and felt the bestI've ever felt, almost like I could have gone minutes faster. I've also hadmy toughest race up Haleakala, one of those times when the body just

doesn't want to cooperate with the brain, fighting me all the way up. Butno race is a bad race, and I've finished 99% of the races I've started.

Average of 200 miles, 11 hours/week for 50 weeks a year. Never lessthan 100 or more than 300 miles.

I've had many favorite bikes over the years, my current being a ParleeZ1, a bike that feels alive underneath you. I have a 1979 Colnago withengraved Campagnolo components that I won many a race on and is themost beautiful machine with hand made Italian craftsmanship ands t y l i n g .

The plan for 2013: keep going! Photo by Colin Crossw w w. h a w a i i r a c e p h o t o s . c o m

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1322 Kapiolani Blvd.

HAWAII’S TOP 500 (continued)327. Makai Clemons . . . . 3:51:10328. Christopher Jenkins. 3:51:14329. Elbert Hwang . . . . . . 3:51:20330. Mark Zen . . . . . . . . . 3:51:21331. Marie Fialkowski . . . 3:51:25332. David Tashima . . . . . 3:51:26333. Michael Brown. . . . . 3:51:42334. Robert Isagawa . . . . 3:51:42335. Einobu Kubota . . . . . 3:51:42336. Matthew Stohr . . . . . 3:51:46337. Yuka Akahane . . . . . 3:51:48338. Jeffrey Kurio . . . . . . 3:51:57339. Chris Wachendorf . . 3:51:58340. Joanne Romero . . . . 3:52:07341. Kazuhiro Mitsui . . . . 3:52:10342. Monica M Price . . . . 3:52:12343. Andrea Epple . . . . . . 3:52:26344. Ian Smith . . . . . . . . . 3:52:28345. Brian Dimock . . . . . . 3:52:31346. Mike Schmitt . . . . . . 3:52:32347. Nikka Takane . . . . . . 3:52:39348. Carole Ann Higa. . . . 3:52:39349. Brandon Lau . . . . . . 3:52:39350. Sean Congdon . . . . . 3:52:43351. Rudy Vaca . . . . . . . . 3:52:45352. Robert Los. . . . . . . . 3:52:56353. Darryl Nii . . . . . . . . . 3:53:05354. Masao Shimizu . . . . 3:53:12355. James Adams . . . . . 3:53:16356. Jessica Fetter . . . . . . 3:53:17357. Brian Whitehouse . . 3:53:18358. Mark Hayes . . . . . . . 3:53:20359. Jerry Mitchell . . . . . . 3:53:24360. Kelly Groom. . . . . . . 3:53:30

361. Yumiko Honda . . . . . 3:53:32362. Keiko Higuchi. . . . . . 3:53:34363. Yoshiyuki Kisu . . . . . 3:53:41364. Racer Moody . . . . . . 3:53:42365. Jessica Fagerstrom . 3:53:48366. Gayan Abeysundara . 3:53:48367. Luke Sabo . . . . . . . . 3:53:53368. Shinichi Fujimoto. . . 3:53:57369. Erwin Taboada . . . . . 3:54:03370. Michael Kasamoto . . 3:54:05371. Daniel Dinell. . . . . . . 3:54:06372. Tai Scarbrough . . . . 3:54:08373. Jose Gigante . . . . . . 3:54:10374. Lyle Balingit . . . . . . . 3:54:11375. Matthew Thiessen . . 3:54:24376. Sungkoo Jung . . . . . 3:54:25377. Aaron Sundberg. . . . 3:54:26378. Marvin Fukuchi . . . . 3:54:28379. Edward C Nepa-Sosa 3:54:32380. David Fitzpatrick . . . 3:54:34381. Jonathon Loeswick . 3:54:41382. Mark Aronson . . . . . 3:54:42383. Yvonne Covington . . 3:54:43384. Joshua Powell . . . . . 3:54:47385. Heather Barnhill . . . . 3:54:48386. Carrie Barcia . . . . . . 3:54:48387. Clinton May . . . . . . . 3:54:56389. Jonathan Higdon . . . 3:54:59390. Kim Cayzer. . . . . . . . 3:55:03391. Mitchell Chun. . . . . . 3:55:10392. Amber Quinn . . . . . . 3:55:11393. Toyoko Maeda . . . . . 3:55:12394. Theresa Drushal. . . . 3:55:13395. Joshua Connors. . . . 3:55:14396. Michael Weiner . . . . 3:55:16

397. Michael Bischoff . . . 3:55:17398. Steven Ferrara . . . . . 3:55:19399. Sharlene Chinn . . . . 3:55:19400. Chester Hinds . . . . . 3:55:19401. Satoshi Sano . . . . . . 3:55:22402. Sophia Ahuna . . . . . 3:55:23403. Jeff Yost. . . . . . . . . . 3:55:25404. Chantal Li. . . . . . . . . 3:55:26405. Matthew Fisher . . . . 3:55:26406. David Hurley . . . . . . 3:55:28407. Pat Phung . . . . . . . . 3:55:33408. Stacia Murray . . . . . 3:55:34409. Van Cornwell . . . . . . 3:55:35410. Jimmy Park . . . . . . . 3:55:38411. Jeffrey Boeckman . . 3:55:39412. Sylvia Ravaglia. . . . . 3:55:43413. Etsushi Nishikawa . . 3:55:55414. Catherine Gaul . . . . . 3:56:13415. Aaron Gaul. . . . . . . . 3:56:14416. Norihiro Tanabe . . . . 3:56:20417. Candonino Agusen. . 3:56:28418. Christopher Smith . . 3:56:28419. Kristin Drost . . . . . . 3:56:33420. Deborah Yang . . . . . 3:56:35421. Mike Acker. . . . . . . . 3:56:37422. Jorge Aspiazu . . . . . 3:56:38423. Ron Pate . . . . . . . . . 3:56:41424. Scott Hirai . . . . . . . . 3:56:43425. Randal Morita . . . . . 3:56:43426. Kasumi Mitsui . . . . . 3:56:45427. Koichiro Togo . . . . . 3:56:45428. Michael Garrison . . . 3:56:48429. Marnie Hursty . . . . . 3:56:53430. Torben Irmer . . . . . . 3:56:56431. Jared Nakayama . . . 3:56:58

432. Scott Papineau. . . . . 3:56:59433. Masaaki Katsuya . . . 3:57:10434. Kosuke Hasegawa . . 3:57:10435. Johnny Drummond . 3:57:13436. James Ramos . . . . . 3:57:15437. Jeff Dabe . . . . . . . . . 3:57:16438. Angela Kwong . . . . . 3:57:20439. Stefanie Sweeney. . . 3:57:24440. Jordan Day . . . . . . . 3:57:28441. Lito MacAdangdang. 3:57:28442. Ryan Moore . . . . . . . 3:57:45443. Mazen Abbas . . . . . . 3:57:47444. Wily Woo . . . . . . . . . 3:58:01445. Jeff Takahashi . . . . . 3:58:08446. Hiram Ho . . . . . . . . . 3:58:09447. Erickjustin Domingo 3:58:21448. Curtis Popa . . . . . . . 3:58:25449. Igor Voinov . . . . . . . 3:58:26450. Kara Guzman . . . . . . 3:58:30451. Miki Hyun . . . . . . . . 3:58:35452. Kalani Pascual . . . . . 3:58:43453. Daniel Lee . . . . . . . . 3:58:43454. Reiko Matsuoka . . . . 3:58:45455. Hiroki Igarashi . . . . . 3:59:05456. Margot Sakazaki . . . 3:59:07457. James Zwiefel . . . . . 3:59:10458. Sean Richardson . . . 3:59:11459. Masatoshi Kumada . 3:59:14460. Daniel Sharpe . . . . . 3:59:23461. Jeffrey Ornellas . . . . 3:59:24462. John Rankin. . . . . . . 3:59:29463. Audrey Acker . . . . . . 3:59:29464. Elizabeth Boggs . . . . 3:59:31465. Tom Kelleher . . . . . . 3:59:31466. Patrick Castello . . . . 3:59:33

467. Kei Tobu. . . . . . . . . . 3:59:33468. John Bolton . . . . . . . 3:59:35469. Satoru Ishii . . . . . . . 3:59:35470. Burt Riveira . . . . . . . 3:59:36471. Veronica Wedemann 3:59:37472. Mt Kaleo . . . . . . . . . 3:59:40473. Edmon Battulayan . . 3:59:41474. Bob Duffy. . . . . . . . . 3:59:46475. Shuko Yamane. . . . . 3:59:56476. Akira Hayasaka . . . . 4:00:13477. Matthew Micheals . . 4:00:14478. Kentaro Kimoto . . . . 4:00:16479. John-Paul Putegnat . 4:00:16480. Cody Vernon . . . . . . 4:00:18481. Jayde Gaines . . . . . . 4:00:19482. Atsuko Sekido . . . . . 4:00:22483. Jeffrey White . . . . . . 4:00:25484. Jody Brown . . . . . . . 4:00:27485. Lenny Au . . . . . . . . . 4:00:28486. Andrea Engelhardt . . 4:00:28487. Aaron Lehl . . . . . . . . 4:00:31488. Nicole Kanoho . . . . . 4:00:32489. Everardo Jacobo . . . 4:00:34490. Mark Essenberg. . . . 4:00:41491. Edwin Carcedo. . . . . 4:00:45492. Yasuhito Nishizaki . . 4:00:45493. Jordan Dekneef . . . . 4:00:57494. Kawaihoola Curnan . 4:01:03495. Ronald Fosnock . . . . 4:01:04496. Scott Sanderson . . . 4:01:06497. Noelle Liew . . . . . . . 4:01:07498. Will Sherman . . . . . . 4:01:09499. Darwin Zapata Cruz . 4:01:10500. Marga Genova . . . . . 4:01:10

SAM’S 5KKapiolani Park

Female Overall1. Christal Cuadra . . . . . . 19:36.82. Darcie Montgomery . . 19:48.43. Maria Gosling . . . . . . . 21:26.7

9 and under1. Miranda Chang . . . . . . 33:43.12. Anya Chen . . . . . . . . . 49:15.3

10-141. Michelle Akau . . . . . . . 34:48.92. Camryn Rapozo . . . . . 34:55.3

15-191. Tamako Delfino . . . . . . 21:26.92. Rise Morisato . . . . . . . 23:27.43. Michiko Imai . . . . . . . . 26:12.4

20-241. Melissa Kawana . . . . . 24:54.02. Courtney Miyamoto . . 25:39.33. Sarah Molard . . . . . . . 30:43.6

25-291. Shannon Kobus . . . . . 30:07.02. Rebecca Faircloth . . . . 30:10.93. Cheryl Naruse . . . . . . . 31:03.8

30-341. Anela Hibberts . . . . . . 28:31.42. Becky Bohrer . . . . . . . 29:01.13. Barbie Prine . . . . . . . . 31:16.3

35-391. Diana Jones . . . . . . . . 22:14.82. Rebekah Barnes . . . . . 26:09.33. Sharla Godwin . . . . . . 28:37.4

40-441. Giner Brelsford . . . . . . 26:18.02. Sherrie Sonomura . . . 39:42.13. Asti Tomsic . . . . . . . . . 40:07.8

45-491. Kazumi Pugliese . . . . . 22:47.4

50-541. Rhonda Black . . . . . . . 27:35.92. Beth Blackburn . . . . . . 36:38.43. Virginia Holmes . . . . . 38:48.6

55-591. Eriko Nishio Fong . . . . 24:40.62. Connie Comiso . . . . . . 25:58.03. Nola Kotow . . . . . . . . . 29:31.1

60-641. Karen Loomis . . . . . . . 31:42.02. Reiko Kanazawa . . . . . 35:19.73. Halina Zaleski . . . . . . . 35:48.5

65-691. Julia Yaffee . . . . . . . . . 31:59.02. Eileen Ward . . . . . . . . . 45:13.93. Shirl Alvaro . . . . . . . . . 47:33.6

70-741. Joy Schoenecker . . . . . . 34:232. Grace Williams . . . . . . . . 40:133. Joan R Davis . . . . . . . . . 50:54

80-841. Carlyn Dasinger . . . . . 51:39.7

Male Overall1. Connor Lehl . . . . . . . . 18:10.62. Gary Fanelli . . . . . . . . 18:16.93. Eric Simonson . . . . . . 18:48.5

9 and under1. Nicholas Pugliese . . . . 22.09.72. Dylan Palumbo . . . . . 26:58.23. Conner Palumbo . . . . . 32:20.9

10-141. Jesse Wysard . . . . . . . 22:45.92. Tanner Arakaki . . . . . . 22:46.63. Cade Lehl . . . . . . . . . . 25:38.6

15-191. Sean Gleason . . . . . . . 22:02.42. Nikolai Chen . . . . . . . . 40:48.5

20-241. Adam Burger . . . . . . . 20:08.92. Aaron Wu . . . . . . . . . . 35:58.33. Marc James Uy . . . . . . 35:58.5

25-291. Peter Keegan . . . . . . . 20:31.72. Thomas Bloss . . . . . . . 20:56.13. Rob Prine . . . . . . . . . . 26:16.6

30-341.MikeLarner . . . . . . . . . . 19:41.0 2.Rob Molard . . . . . . . . . 22:02.53. Steven Gin . . . . . . . . . 25:17.3

35-391. Mils Carter . . . . . . . . . 22:06.32. Larry Barnes . . . . . . . . 24:08.93. Billy Waters . . . . . . . . . 25:37.2

40-441. Kengo Yoshimoto . . . . 19:26.12. Eric Gilrnan . . . . . . . . . 19:58.03. David Tashima . . . . . . 20:40.7

45-491. Jay Wrenn . . . . . . . . . 22:18.32. Louis Tomsic . . . . . . . 22:24.83. Frank Stevens . . . . . . . 22:49.9

50-541. Ted Leon . . . . . . . . . . . 19:53.92. David Christopher . . . . 20:12.13. Jonathan Hake . . . . . . 23:48.2

55-591. David Bernstein . . . . . 21:14.82. Joe Laturnau . . . . . . . . 23:03.43. Greg Cuadra . . . . . . . . 23:42.8

60-641. Frank Pugliese . . . . . . 23:05.22. Denis Tanigawa . . . . . . 24:17.83. Kent Billings . . . . . . . . 24:56.7

65-691. Michael Pietrusewsky . 28:28.92. Ken Best . . . . . . . . . . . 29:59.73. Walter Aeckerle . . . . . . 38:41.5

70-741. Alfred Chun . . . . . . . . . 25:43.52. Jerry Yaffee . . . . . . . . . 30:41.93. Jack Karbens . . . . . . . 30:46.5

75-791. Bart Mathias . . . . . . . . 29:55.82. Kim Jacobsen . . . . . . . 31:55.73. Geoff Howard . . . . . . . 32:13.7


I n t e rview with Rae Bastoni

Congratulations on a great season - can you go through your best races forthe year for us?:

Thank you! What a season it has been! I raced more than I ever have in mylife and had many firsts.

Which one stands out the most? The windy and wild Honu 70.3 - for thoseof you who raced it – congratulations! That was my first 70.3 and the con-ditions where the wildest I’ve experienced so far. Climbing to Hawi, watch-ing the wind whip all of us around like tissue paper – I remember decidingit was either time to get off my bike and cry or suck it up and commit (Ichose the latter). The challenge of the 70.3 distance is one I hope to expe-rience again.

How many yearshave you been in thes p o r t ? I’ve been inand out of the sportfor 4 years – takingtraining and commit-ment to a greaterlevel this past year.As many of us do, Iexperienced the setback and frustrationof injury the firstthree years of racing.Thankfully two thingscame into my life –Anica Washington ofLongevity Lifestylesand a high-densityfoam roller (if youdon’t already have afoam roller – investand if you’ve neverseen Anica – she’sthe best injury cor-rection and preven-tion massage thera-pist/personal trainerthe island has too f f e r ) .

Your favorite part?:The lifestyle. Early mornings, good food (and lots of it), puke hard interv a l s ,commitment to improvement and joy through movement. I love how thesport has shaped my life and strengthened my mind, body, and character.

You qualified for Kona, what was your reason for not racing this year?I wanted to race but some sense was talked in to me. Shortly after HonuJenny Lagerquist began coaching me. She strongly advised I hold off onthe full Iron distance. She pointed out that never have I truly focused onshort course racing. Jenny advised me to think about the larger picture ofmy life in sport. For my age and time in the sport I am considered young –n o w ’s the time to focus on gaining speed I can always (and certainly will)return to the longer distances.

What are your plans for 2013? After the decision was made to not raceKona I had to have a new goal. Luckily it worked out that I had the time andmeans to race age group nationals. My race was nothing impressive but Iqualified for age group worlds in 2013 and THAT was the goal! So now myfocus is on getting as speedy and tough as I can at the Olympic distanceso I can rock it at worlds in London, 2013. I must say I have a lot of hopefor a good year of training now. For the past three years I’ve been dealingwith a minor heart arrhythmia. My heart rate (in races and/or in training)would sometimes spike to 218-230bmp – it is very difficult toswim/bike/run when this is happening. Though, up until this past month it’sbeen manageable. In November I was peaking for Lavaman and my heart

started “going off” every d a y. I couldn’t do one training session let alone sitat dinner without something funky happening with my heart rhythm. Butthis past Thursday (November 6) I went in for a procedure that (so far) hasgotten rid of the arrhythmia! (If you wish to know more about that checkit out at raebenhi.wodpress.com).

How much time do you spend on training? 13 -25 hrs per week depend-ing on where I am in my cycle/season.

Which Bike do you use? O my gosh! I just got on a Trek Speed Concept9.9 – AMAZING. Though for most of the year I rode a 2009 Specialized S-Works Transition. The Trek is something special – talk to Carl Brookes atBike Factory if you’re interested in Trek, he’s been a monumental piece ingetting that bike built. It handles in the wind like a gem and with the fit I gotfrom Ben Williams at Island Triathlon and Bike - I feel like a bullet on it.

When you are not out training you: Work, sleep, and eat. It’s hard to findtime between work and training but when I do I like to spend it with myboyfriend and best friend Ben Williams. Recovery from surgery has actual-ly been very fun in that I have down time for other things I love – I’ve beenpainting, watching classic movies that I’ve never seen (like “My CousinVinny”) and nuzzling deep into good books (currently reading “Drive TheSurprising Truth About What Motivates Us”). I’m grateful for my life andthough training consumes a large part of it I aspire to embrace all aspectsof life and look forward to adventures ahead!

Thank you for your time and see you out on the road!

Interview with Rae Bastoni


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HHSAA XC CHAMPIONSHIPSAt Hawaii Prep

Boys Team Results

1. Kam’ehameha . . . . . . . . . . . 83 2. Punahou . . . . . . . . . . . . . . . 903. Iolani . . . . . . . . . . . . . . . . . 944. Leilehua . . . . . . . . . . . . . . . 995. Hawaii Baptist Academy . . 1386. Pearl City . . . . . . . . . . . . . 1827. Moanalua . . . . . . . . . . . . . 1828. Campbell . . . . . . . . . . . . . . 1839. Seabury Hall . . . . . . . . . . 25410. Mid-Pacific . . . . . . . . . . . 285

Individual Results1 Davis Kaahanui KS . . . 17:09.92. Joshua Herr Kauai . . . 17:38.23. Nikolai Scharef Pun . . 17:40.34. Jacques Hebert Pun . 17:45.75. Charles Akiona KS . . 17:54.36. Dylan Martinez Lei . . 18:06.97. Zachary Carvaiho Mil . 18:09.68. James Pearson Bald . 18:11.09. Gary Fanelli Dam . . . 18:11.710. Michael Chin CA . . . . 18:16.2

Girls Team Results

1. Punahou . . . . . . . . . . . . . . 422. Hawaii Prep . . . . . . . . . . . . . 723. Kamehameha . . . . . . . . . . 1864. Mid Pacific . . . . . . . . . . . . 2055. Seabury Hall . . . . . . . . . . 2076. Iolani . . . . . . . . . . . . . . . . 2127. Leilehua . . . . . . . . . . . . . . 2298. Roosevelt . . . . . . . . . . . . . 2359. Kamehameha-Hawaii . . . . 24710. Hilo . . . . . . . . . . . . . . . . . 255

Individual Results1. Dakota Grossman Sea 20:21.82. Elli Brady Pun . . . . . . 20:30.83. Teri Brady Pun . . . . . . 20:37.64. Alice Liggett MP . . . . . 20:59.85. Zoe Sims HPA . . . . . . . 21:00.16. Amanda Beaman Iol . . 21:02.87. Erin Evans HPA . . . . . . 21:21.48. Melissa Wong Pun. . . . 21:38.49. Kristiana Van Pern HPA 21:40.610. Maile Shigemasa PC . 21:41.1

XTERRA 10K AND 5KMaui

Duke’s Beach House 10KMen

1. Willie Schafer, Maui . . . 37:042. Nick Walker, BC . . . . . . . 37:593. Derick Williamson, Texas 39:074. Pablo Ureta, Argentina . . 40:135. Matt Holton, Maui . . . . . . 40:42

Women1. Christine Schleifer, Ger . 41:562. Flo Dannah, Eng . . . . . . . 43:543. Azucena Lara, Spain . . . . 47:014. Ruth Brito, Hawaii. . . . . . 48:125. Natacha Lacorde, Fra . . . 50:54

Hula Grill 5KMen

1. Benjamin Auerbach. . . . . 19:402. Jake Jacobs . . . . . . . . . . 20:423. Kai Linuma-Nakaaki . . . . 21:27

Women1. Dakota Grossman . . . . . . 21:432. Ava Shipman. . . . . . . . . . 24:403. La Kell, Arizona. . . . . . . . 24:41

GEN. “HOWLIN’ MAD” SMITH 5K

KailuaFemale Open

1. Jill Thompson . . . . . . . 18:39.92. Michelle Cummings . . . 21:49.03. Jacqueline Goldsberry . 22:13.2

9-un: Margaret Hager . . . 34:49.410-19: Madison Davis . . . 25:24.8 20-29: Andrea Lowret . . . 24:09.430-39: Jasmine Shinn . . . 24:35 240-49: Jean Riehl . . . . . . 23:01.250-59: Anne Rentz . . . . . 30:08.960-over: Ruth Lockett . . . 30:31.3

Male Open1. James McKeon . . . . . . 17:55.92. Matthew Libstorff . . . . 18:09.93. Douglas Hellinger . . . . 18:12.8

9-under: Nick Sarji . . . . . 23:51.410-19: Mackenzie Lau . . . 18:22.220-29: Nathan Davenport 19:26.930-39: Andrew Paul . . . . 22:34.840-49: Jon Lagon . . . . . . 19:22.350-59: Mike Houar . . . . . 20:39.460-over: J.P. McCarthy . . 22:50.4

KAILUA HIGH SCHOOL10K

Female Overall1.Christal Cuadra . . . . . . . 41:17.1

17 to 181. Abbie Kaleo . . . . . . . . . 52:15.62. Cassidy Patmont . . . . . 59:27.6

19 to 241. Lauren Ellefson . . . . . . 56:33.72. Kellen McKillop . . . . . . 59:29.63. Cienna Patmont . . . . . 59:32.6

25 to 291 Rachelle Layman . . . . . 44:47.02. Pat Shelton . . . . . . . . 48:18.93. Rebecca Gaster . . . . . 52:10.6

30 to 341. Laura Drow . . . . . . . . 47:05.62. Carmen Montero . . . . . 49:38.23. Jasmine Shinn . . . . . . 52:33.7

35 to 391. Laura Crago . . . . . . . . . 53:462. Valerie Carroll . . . . . . . 54:11.63. Jessica Cooksey . . . 1:01:41.4

40 to 441. Jean Riehl . . . . . . . . . 48:05.52. Bethany Porter . . . . 1:14:41.9

45 to 491. Stefy Matsumura . . . . . 43:51.22. Kazumi Pugliese . . . . 48:48.13. Julie Kirk . . . . . . . . . 1:21:30.3

50 to 541. Lisa Pietsch . . . . . . . . 55:55.22. Lorna Patmont . . . . 1:59:33.6

55-591. Yvette Flynn . . . . . . . . 56:24.22. Linda Brown . . . . . . . 56:27.43. Susana Peterson . . . . 58:20.2

60-64 1. GK Griffith . . . . . . . . 1:06:43.7

65-69 1. Linda Zarchin . . . . . 1:12:05.7

Male Overall1. Tyler Hubbard . . . . . . 36:10.3

7-12 1. Nicholas Pugliese . . . . 48:47.4

13-161. Cedric Petty Jr. . . . . . . 40:20.12. Micah McNicoll . . . . . 48:14.33. Joshua Van Hooser . . 51:25.6

17-181. Race West . . . . . . . . . 42:04.12. Anthony Caralieri . . . . 47:12.53. Brian Izawa . . . . . . . . 50:04.3

19-241. Michael Garza . . . . . . 41:24.1

25-291. Peter Keegan . . . . . . . 46:01.72. Steven Schmitt . . . . . 49:23.23. Chris Shelton . . . . . . . 54:28.9

30-341. Matthew Libstorff . . . 39:11.62. Travis Rudge. . . . . . . . 39:22.83. Justin Lui . . . . . . . . . . 46:34.6

35-391. Jason Florimonte . . . . 39:03.32. Gilbert Serrano . . . . . 46:21.73. Donovan Salvador . . 1:08:30.3

40-441. Bryan Cook . . . . . . . . . 44:22.22. Brent Imonen . . . . . . . 47:53.53. Lyle Holeso . . . . . . . . 50:15.7

45-491. Jerry Van Hooser . . . . 39:44.52. Mark Woommavovah . 42:59.83. Louis Tomsic . . . . . . . 46:56.3

50-541. Ted Leon . . . . . . . . . . 41:46.02. Norman Moore . . . . . 54:59.63. Atsushi Kumugai . . . 1:31:34.7

55-591. Dick Shift . . . . . . . . . . 46:54.82. Forster Max . . . . . . . . . 53:20.73. Gregory Cuadra . . . . . 53:56.0

60-641. Frank Pugliese . . . . . . 50:40.62. Denis Tanigawa . . . . . . 52:33.93. J.B. Nation . . . . . . . . . 55:21.0

65-691. Henk Verhagen . . . . . . 54:07.52. Lou Bracco . . . . . . . . . 56:40.23. Stephen Haley . . . . . 1:41:19.7

5K Female Open1. Yvonne Covington . . . 21:46.6

7-121. Katie Hashmioto . . . . 23:45.82. Tara Donnelly . . . . . . . 35:22.03. Selene Fraser . . . . . . . 50:42.1

13-161. Marissa Kauppi . . . . . 26:27.02. Choryn Beall . . . . . . . . 30:02.73. Rachel Urasaki-Young 30:45.9.

17-181. Lily BerryLiftee . . . . . 30:12.52. Jennalynn Okazaki . . . 31:05.83. Appolonia Fealofani . . 33:25.9

19-241. Jenna Matsumoto . . . 25:10.62. Christine Jarvis . . . . . . 32:34.13. Katie O’Brien . . . . . . . . 32:34.5

25-291. Andrea Lowrey . . . . . 24:00.82. Amy Bossler . . . . . . . 26:08.73. Kim Duncan . . . . . . . . 27:12.5

30-341. Dar Grignon . . . . . . . . 29:06.12. Shannon Sanderson . 31:04.0 3. Jessica Guillemette . . . 33:35.1

35-391. Melisa Liberman . . . . . 32:43.62. Bethany Shivvers . . . . . 34:01.53. Kate Spinnato . . . . . . 34:26.8.

40-441. MicheleTritt . . . . . . . . 24:24.82. Cheryl Miram . . . . . . . 25:54.93. Josie Damo-Agcaoili . 31:45.2

45-491. Christine Denton . . . . . 34:00.52. Glynis Hooker . . . . . . 34:39.33. Cindy Farley . . . . . . . . 34:53.4

50-541. Rhonda Black . . . . . . . 26:41.42. Kathleen Galveso . . . . . . 34:443. Mary Ellen McClellan . 54:26.7

55-591. Susan Redpath . . . . . 26:18.23. Janice A. Matsumoto . 31:31.43. Sharon Leng . . . . . . . 36:10.6

65-691. Pat Edelen-Smith . . . . 49:00.8

Male Overall1. Makai Clemons . . . . . . 18:40.5

7-121. Aidan Riehl . . . . . . . . . 22:2182. Dylan Paiumbo . . . . . . 26:48.33. Conner Palumbo . . . . . 31:03.6

13-161. Colin Kubota . . . . . . . . 19:11.02. Eric Lavoie . . . . . . . . . 23:44.93. John Walters . . . . . . . . 26:11.7

17-181. Dominic Ramiscal . . . . 22:04.02. Jason Kalei . . . . . . . . 24:49.83. Troy Patterson . . . . . . 24:56.3

19-241. Jared Matsumoto . . . . 53:53.9

25-291. Chris Rodriquez . . . . . 22:05.32. Patrick Nakagawa . . . . 22:22.63. William Challacombe . 25:09.0

30-341. Thomas Gouard . . . . . 18:57.12. Mathias Koster . . . . . 19:04.43. Dan Duncan . . . . . . . . 24:08.0

35-391. Jeremy Miller . . . . . . . 23:27.12. Chadd Cripe . . . . . . . . 29:25.53. Danel Palumbo . . . . . 31:03.7

40-441. Steve Clemons . . . . . . 19:44.42. Ben Tritt . . . . . . . . . . . 23:47.43. Michael Vinzinski . . . . 25:25.0

45-491. Mark Borawski . . . . . . 22:07.62. Christopher Farley . . . 22:09.73. Gary Graham . . . . . . . 26:19.1

50-541. David Christopher . . . 19:51.82. Luke Kireit . . . . . . . . . 27:36.83. Lester Johnson . . . . . . 33:57.6

55-591. Joe Laturnau . . . . . . . . 22:56.52. Alan Kubota . . . . . . . . 29:52.93. Brad Wallis . . . . . . . . . 34:51.8

60-641. Kent Billings . . . . . . . . 25:46.52. Dennis Uyehara . . . . . 26:09.4

65-691. Ed Kemper . . . . . . . . . 27:11.42. Ken Best . . . . . . . . . . . 29:38.13. Bob Duffy . . . . . . . . . . 38:53.8

75-791. John Gluck . . . . . . . . . . . 29:262. Bill Cunningham . . . . . 32:58.33. Bob Olson . . . . . . . . . 35:42.8.

80 and over1. Siegfried Ramler . . . . . 56:10.6


BIG things are happening at JACO Rehab thesedays. It is no longer just the best place for physi-cal therapy, but is fast becoming a “human per-formance center” of sorts.

The JacoRUN program is a comprehensiveassessment of your running form. The goalis two fold:1 ) Reduce the risk for injury by identifying

biomechanical issues2 ) Improve running performance and effi-

c i e n c y.

Our JACO Run program offers: • A comprehensive assessment of your

running form.• Video analysis from five different views.• Learn about the mechanics of running

and your body.• Evaluation of muscular strength and flexi-

b i l i t y.• Feedback and recommendations to

improve running efficiency and reducerisk for running-related injuries.

During the session an athlete rotates throughthree stations that evaluate strength, flexibility,and gait. At the end of the session, participantswatch videos of themselves running while poten-tial issues are identified by a JACO physical ther-a p i s t .

Understanding the mechanics of running and

your own body are keys to knowing how to pre-vent injury and to improve perf o r m a n c e .JacoRUN participants receive a copy of theirvideo, snapshots of issues, and personalizedstrength and flexibility exercises to target prob-lem areas.

At JACO Rehab we see a lot of runners that devel-op injuries during training and prior to race day.A runner with leg pain may have been told tostrengthen their hips and glutes for more efficientand less painful gait. Video analysis allows therunner to see the abnormal hip motion that iscontributing to the pain…seeing is believing!

Jaco Van Delden, owner of JACO Rehab andtriathlete/cyclist/runner himself, is excited aboutthe new avenue that JACO Rehab is taking. “Asphysical therapists, our role has always beenboth treatment and prevention of injuries. Nowwe are taking it a step further and looking to makeathletes more efficient and to help improve per-formance. We have had both novice runners andexperienced marathoners as well as triathletestake part in Jaco RUN and the feedback has beent r e m e n d o u s . ”

Join us for a Running Seminar at Jaco Rehabinside the Honolulu Club! We will also be havinga special guest speaker: Todd Iacovelli. Todd is alocal running coach who will be discussing run-ning biomechanics and running drills.

When: Sunday, Jan. 27, 2012 10:00-11:00 AM

Seating limited so RSVP via facebook ( f a c e b o o k . c o m / TeamJACOHawaii)

or email [email protected]

RunClinic at Jaco Van Delden


RESULTS SPONSORED BY RUNNERS ROUTERUNNING ROOM VAL

NOLASCO HALF MARATHONAt Kapiolani Park

Female Open1. Brigitte Egbert . . . . . 1:28:23.52. Lori Stich . . . . . . . . . 1:33:09.53. Robyn Miller . . . . . . 1:33:17.5

15-191. Shannon Gorman . . . 1:35:36.72. Ericka Yiu . . . . . . . . . 2:04:43.33. Halle Nowak . . . . . . . 2:19.45.1

20-241. Sarah Munar . . . . . . 1:53:08.62. Andrea Fukuhara . . . 1:54:30.53. Larissa Cruz . . . . . . . 1:54:36.8

25-291. Jessica Mowder . . . . 1:38:07.22. Anna Balavram . . . . . 1:38:08.03. Lindsay McClelland . 1:40:44.2

30-341. Nicole Kanoho . . . . . 1:36:43.32. Andrea Epple . . . . . . 1:40:47.83. Kara Izuim . . . . . . . . 1:41:19.0

35-391. Diana Jones . . . . . . . 1:36:16.02. Julia Okinaka . . . . . . 1:41:33.83. Akiko Patterson . . . . 1:42:06.9

40-441. Malia Clenions . . . . . 1:33:37.02. Susan Burr . . . . . . . . 1:35:26.23. Tanya Florin . . . . . . . 1:47:38.3

45-491. Stefy Matsumura . . . 1:35:29.02. Ann Thompson . . . . . 1:42:27.83. George Olzaski . . . . . 1:44:06.7

50-541. Yvonne Convington 1:42:04.32. Wendy Miki Glaus . . 1:42:54 23. Gaye Tatsuno . . . . . . 1:47:31.0

55-591. Eriko Nishio Fong . . 1:51:39.12. Min Yamamoto . . . . 1:52:00.83. Connie Comiso . . . . 1:58:15.7

60-641. Halina Zaleski . . . . . . 1:58:03.02. Georgiane Senda . . . 2:02:56.33. Janice Solusod . . . . 2:14:53.2

65-691. Lee Saltonstall . . . . . 2:12:57.32. Ruth Lockett . . . . . . 2:23:28.13. Jane Kirton . . . . . . . 2:36:03.8

70-741. Judith Carlson . . . . . 2:49:49.42. Joy Schoenecker . . . 2:51:43.9

Male Open1. Mark Mench . . . . . . . 1:17:41.82. Jonathan Lyau . . . . . 1:19:29.03. Yoichiro Basso . . . . . 1:20:40.9

14 and under1. Philipp Rigaut . . . . . 1:51:57.42. Kala Campbell . . . . . 2:03:32.73. River Moore . . . . . . . 2:05:29.6

15-191. Nicholas Panaikas . . 1:29:42.22. Carlos Rodriguez . . . 1:30:26.73. Maka Clemons . . . . . 1:31:06.6

20-241. Eric Simonsen . . . . . 1:32:53.92. Kyle Kuykendal . . . . 1:36:58.03. Jordan Nova . . . . . . 1:38.11.2

25-291. Mark Callei . . . . . . . . 1:23:13.62. Daniel Sipko . . . . . . . 1:24:18.73. Thomas Sands. . . . . 1:24:38.2

30-341. Richard Pender . . . . 1:22:01.02. Andrew Taylor . . . . . 1:23:40.13. Ben Latorraca . . . . . 1:23:51.1

35-391. Jason Florimonte . . . 1:24:41 72. Joshua Stevens . . . . 1:25:55.13. Timothy Lovell . . . . . 1:27:45.0

40-441. Aaron Wallen . . . . . . 1:24:14.82. William Gardner . . . . 1:24:53.03. Jeff Snyder . . . . . . . 1:25:04.1

45-491. Karl Honma . . . . . . . 1:27:15.12. Eugene Tschudy . . . . 1:28.51.63 Gregono Maldini . . . . 1:34:32.7

50-541. Steve Manning . . . . . 1:20:48.32. Eric Glaus . . . . . . . . 1:26:37.13. Neal Morisato . . . . . 1:37:42.6

55-591. Andy Grandinetti . . . 1:36:59.12. Bruce Tsutsui . . . . . 1:37:14.33. Bruce Burns . . . . . . . 1:47:19.8

60-641. Blake Marr . . . . . . . . 1:43:56.62. Michael Kasamoto . . 1:46:55.63. James Tam . . . . . . . 1:50:04.1

65-691. Ron Pate . . . . . . . . . 1:35:23.02. Frederick Mark . . . . 1:44:58.13. John Ishikawa . . . . . 1:50:28.0

70-741. Alfred Chun . . . . . . . 2:01:59.12. Alec Brownlow . . . . . 2:23:24.33. George Yamanuha . . 2:35:17.4

75-791. Kit Smith . . . . . . . . . 2:17:53.52. Harry Siegmund . . . 2:36:49.73. John E. Simonds . . . 3:26:10.5

XTERRA TRAIL RUN WORLDCHAMPIONSHIPS

At KualoaHalf Marathon

Overall1. Ben Bruce . . . . . . . . . . 1:21:581. Joseph Gray . . . . . . . . 1:21:583. Will Christian . . . . . . . 1:25:544. Mario Mendoza . . . . . . 1:26:355. Willie Schefer . . . . . . . 1:26:416. Jacob Puzey . . . . . . . . 1:28:587. Robert Mandie . . . . . . 1:29:198. Thomas Rivers Puzey . 1:29:529. Leandro Santillan . . . . 1:30:2210. Kenichi Komatsu . . . . 1:30:24

10K Overall1. Richard Ponder . . . . . . . 37:582. Wallace Mayer . . . . . . . . 39:083. John Mezger . . . . . . . . . 39:124. Richard Svoboda . . . . . . 40:055. Michael Femter . . . . . . . 40:376. Cartos Rodriguez . . . . . . 42:217 Paul Elliott . . . . . . . . . . . . 43:018. Katherine Nichols . . . . . . 43:039. Robert Perkinson . . . . . . 43:1210. Mark Woornmavovah . 43:46

5K Overall1. Austin Warner . . . . . . . . 19:302. Rich Peterson . . . . . . . . 20:163. Kevin Enriquos . . . . . . . 21:164 Jill Thompson . . . . . . . . 21:185. Evelina Maansson . . . . . 22:266. Jonathan Stulberg . . . . . 22:417. John Lynham . . . . . . . . . 22:468. Kevin Gooding . . . . . . . . 22:509. Fredrick Akutsu . . . . . . . 23:4010. Roman Sebrile . . . . . . . 23:54

YMCA NUUANU TURKEY SWIMMen Overall - 2K

1. Kale Ai . . . . . . . . . . . . . 25:042. Ryan Stack . . . . . . . . . . . 26:353. Sean Terada . . . . . . . . . . 27:07

1-101. Tyler Sakamoto . . . . . . . 34:512. Ray Sakamoto . . . . . . . . 34:543. John Oleary . . . . . . . . . . 53:59

11-121. Matthew Olson . . . . . . . . 33:182. Wilder Worrall . . . . . . . . 35:133. Kanoa Sawai . . . . . . . . . 40:45

13-141. Arthur Cheung . . . . . . . . 28:412. Clay McDermott . . . . . . . 49:40

15-181. Cohn Felhezs . . . . . . . . . 27:452. Kevin Hartley . . . . . . . . . 30:403. Kaikena Naone . . . . . . . . 30:41

19-24 1. Aaron Wu . . . . . . 45:0225-29

1. Alex Sweet . . . . . . . . . . . 28:172. Bryan Rahter . . . . . . . . . 28:323. Nicholas Anderson . . . . . 32:33

30-341. Robert O’Conner . . . . . . 31:212. Aloyszus Villaluz . . . . . . 51:073. Mark Miura . . . . . . . . . . 56:43

35-391. George Hegarty . . . . . . . 29:212. Toru Yamada . . . . . . . . . 31:173. Jeremy Edwards . . . . . . 36:28

40-441. Noah Hawk . . . . . . . . . . 32:152. Scott Kuwahara . . . . . . . 36:543. Teofilo Alvarado . . . . . . . 40:31

45-491. Cole Hayward . . . . . . . . . 32:392. Tyler Ralston . . . . . . . . . 36:013. Jeffrey Hawk . . . . . . . . . 40:33

50-541. Charles Kim . . . . . . . . . . 34:432. Garth Walker . . . . . . . . . 43:013. Gary Sawai . . . . . . . . . . 43:01

55-591. Stanton Kobayashi . . . . . 31:362. Mark Heckman . . . . . . . . 32:423. Craig Fukuhara . . . . . . . . 35:53

60-641. Greg Gerber . . . . . . . . . . 32:082. Alton Motobu . . . . . . . . . 36:003. Peter Biggs . . . . . . . . . . 40:42

65-691. Norm Scott . . . . . . . . . . 38:222. Robert Graham . . . . . . . 40:31

75-791. Vernon Knight . . . . . . . . 44:412. Peter Schlegel . . . . . . . . 46:573. Michael McManamon . . 49:19

80-991. Bill Burgess . . . . . . . . . . 49:502. Jim Zachary . . . . . . . . . . 51:28

Women Overall1. Miki David Glaus . . . . . . 28:202. Christa Prior . . . . . . . . . 29:373. Gail Grabowsky . . . . . . . 30:54

1-101. Alexis Kam . . . . . . . . . . . 44:552. Julien Hill . . . . . . . . . . . . 48:53

11-121. Sydnee Whitty . . . . . . . . 34:472. Amanda Ki . . . . . . . . . . . 35:573. Jewel Amrich . . . . . . . . . 37:03

13-141. Shaynna Whitty . . . . . . . 41:162. Sophia Turner . . . . . . . . 43:32

15-181. Kiana Yamashiro . . . . . . 30:572. Lacy Chun . . . . . . . . . . . 34:483. Brianne Tengan . . . . . . . 34:54

19-241. Marcial McLean . . . . . . . 31:572. Andrea Fukuhara . . . . . . 38:19

25-291. Ocean Ramsey . . . . . . . . 38:132. Kristen Fogaren . . . . . . . 39:483. Catherine Culhison . . . . . 44:37

30-341. Christina Hawk . . . . . . . . 37:212. Waimei Desilva . . . . . . . 44:123. Dorothy May . . . . . . . . . 44:21

35-391. Meredith Novack . . . . . . 33:012. Masako Watanabe . . . . . 40:283. Mieko Iwamoto . . . . . . . 45:15

40-441. Catherine Collins . . . . . . 39:282. Shannon Fortner . . . . . . 39:323. Maiumi Roeber . . . . . . . 40:30

45-491. Pamie Sato . . . . . . . . . . 42:342. Lisa Kennedy . . . . . . . . . 53:213. Gail Slawson . . . . . . . . . 53:51

50-541. Keiko Aoyama . . . . . . . . 31:492. Denise Webb . . . . . . . . . 36:543. Libuska Cernohorsky . . . 40:00

55-591. Denise Boatwright . . . . . 38:542. Gail Kosiorek . . . . . . . . 44:403. Geraldine Taylor . . . . . . 45:30

60-641. Nancy Hopkins . . . . . . . . 52:492. Jada London . . . . . . . . . 55:243. Cynthia Oshiro . . . . . . 1:04:32

65-691. Dottie Sunio . . . . . . . . . . 49:592. Claire Lerley . . . . . . . . 1:17:38

CHRISTMAS BIATHLONAla Moana Beach Park

5K run, 1K swimFemale

19-un: Jenna Ikegami . . . 47:48.520-24: Michelle Mak . . . . 47:02.325-29: Nataliia Kravchuk . 36:30.830-34: Eri MacDonald . . . 41:40.235-39: Jacqueline Chappel 45:31.440-44: Shannon Fortner . 46:56.745-49: Mele Young . . . . . 47:41.350-54: Karen Northcutt . . 58:41.455-59: Laurie Foster . . . . 46:11.860-64: Jo May . . . . . . . . 54:58.170+: Joy Schoenecker . 1:10:17.2

Male19-un: Beau Shishido . . . 42:42.620-24: Aaron Wu . . . . . . 54:27.625-29: Staffan Skallenas . 42:53.830-34: Richard Pender . . 41:38.335-39: Scott Morioka . . . 39:34.240-44: Noah Hawk . . . . . 44:20.245-49: Cole Hayward . . . 38:55.450-54: Stefan Reinke . . . . 3:29.455-59: Bill McCarthy . . . . 40:51.060-64: Richard Fontaine . 43:15.1 65-69: Jim Budge . . . . . . 46:27.370+: Evan Fagan . . . . . 1:17:06.2Team-Female . . . . . . . . . . 37:29.0

Angela Kwong (run) . . . 21:36.7 Christa Prior (swim) . . . 15:52.3

Team-Male . . . . . . . . . . . . 38:33.4Timothy Burch (run) . . . 21:34.4 James Yang (swim) . . . 16:59.0

Team-Mixed . . . . . . . . . . . 34:29.4Kevin Murphy (run) . . . 18:42.8 Miki David (swim) . . . . 15:46.5


By Johnny LandezaIt was nice having more people from Hawaii run this year's MarathonManiacs Seattle Quadzilla: Four marathons in four days. We were dreadingthe weather which was forecasted to be rain and a lot of it! Fortunately onlythe second day trail run had rain.

The first three marathons are relatively low key events similar to the localsmaller HURT and MPRRC races. All these races lead up to the last runwhich is the Seattle Marathon. The camaraderie of the runners is very strong.E v e ryone is out there to run and have fun doing it!

I ran the Wattle Waddle Marathon in 3:33. This was about an hour faster thantwo years ago when I first did the Quadzilla in 2010. I was confused towardsthe end of the race being that someone said that a certain aid station wasaround mile 17. That was last year’s course so when I reached that aid sta-tion, I was confused. The course was altered this year. I had to ask someonewhat our mileage was and it was mile 22. By then I had not hydrated prop-erly so with about a mile to go I started to cramp in both calves. first timeever I took two gels and two salt tablets without any water. This got me tothe finish line. Now I was worried that I was way behind on my nutrition forthe next three marathons.

The Wishbone Marathon is all trails consisting of a four figure 8 loop course.It was raining when we arrived. I planned to relax and enjoy the off road run.The rain just added to the fun! As always, initially everyone was avoiding thepuddles and for the first couple of miles our shoes stayed relatively dray.Then we started coming across bigger puddles and then we came across thepuddles of all puddled: about knee deep and well over 60 feet long. Our feetwere wet the rest of the run. Both my feet were completely numb. Despite allthis, I truly did have a relaxing and enjoyable second marathon. I ran a5:35.(possibly insert big puddle)

The Ghost of Seattle Marathon is a very flat two loop course. Both kneeswere bothering me a couple of mile in so the first loop I just took it relative-ly easy but by mile 16, I felt A LOT better so I was able to run a negative split.I ran a 3:49. I iced both knees afterwards and took ibuprofen for the first timein a year.

We arrived very early for the start of the Seattle Marathon. The starting linewas not even set up yet. It was a very cold foggy morning. For the heck of it,I lined up with the 3:25 pacers. After the first mile, the group slowly pulleda w a y. I decided to back off a bit. I slowly started to get into the rhythm andby mile 11, I caught up and passed the 3:25 group. I felt GREAT from thenon and had a very good finish. I did a 3:21. The last three marathons wereslower than two years ago but had an overall very fun four marathons in fourdays. QUADZILLA!!!

Marathon Maniac's Seattle Quadzilla 2012


By Jaco Van Delden

Each day of our vacation is filled with efforts completely out of our "nor-mal" routine.

We are on a week-long hut to hut mountain bike trip of roughly 250 milesfrom Telluride, CO to Moab, UT. The scenery is breathtaking- snow cappedmountains, green valleys with creeks, forests and deserts. The mileagequality consists of dirt roads and trails between 4,000 and 10,500 feethigh. We fortunately even have music on our bikes; in the form of bearbells. As an added advantage, the bells supposedly disperse other unwant-ed predators as well.

Upon arriving at a hut, our unusual, yet now familiar routine starts.

We unpack the few belongings that we brought, change into the onlyshorts and t-shirt we currently own, and start looking through the well-stocked cabinets for some snacks. After some mixed nuts or granola bars,

we wash our cycling jerseys,shorts, and socks. This, however,is easier said than done. The trailsand dirt roads we bike on are eithermuddy or very dusty. After a dayexposed to the elements, we turninto the color of the road. Afterlaundry time, the bikes are next.One has to make sure the drive-train and all cables stay relativelyclean so that the following bikeride does not turn into an experi-ence defined by equipment failure.

Basic daily chores done in a heartbeat in the city are real work in theboonies. The huts do not have electricity or running water, so we cookwith camping gas and water is stocked outside in big 5 gallon cans. Wetake showers by soaping up and sprinkling down to save water, dryingourselves in the sun or with that one t-shirt. All food scraps need to becomposted in a steel bin 200 yards away so that bears do not come alongand knock on the door to ask for more. Generating big amounts of trashis the greatest sin, as all garbage has to be carried out.

All of this time-consuming busy work, however, has made us relaxed in away, and more in tune with the natural world around us. After a busy daywe boil the kettle for some tea on the fire stove and watch the flamesdance. Tomorrow will be another day on the bike where we will meet our-selves and discover our true attitude.

When Jaco is not out biking, he is busy helping athletes avoid and repair injuries.Find out more at www.jacorehab.com

From Dawn to Dusk


By Bill Tu r n e r

The California International Marathon (CIM) was held in Sacramento onDecember 2, 2012. Cool temperatures, light winds, and a rolling hill coursewith a negative elevation change, make CIM a popular race for those who

seek to set a new PR. This holds especially true for us local weekend ath-letes who often train and race in more toasty and humid conditions (notwhining – we do live in paradise).

Based on the Goldilocks nature of the course and weather, two running bud-dies and I signed-up for this year’s race. Not all of us were going with thegoal to set a PR but all looked forward to running a marathon under sunnyskies with crisp (maybe even a little chilly) fall temperatures.

Long story short – it poured race day. The crisp and cool temperatures werereplaced with piercing winds blowing in from the Pacific, it was crazy windy.Ironically and perhaps cruelly, the sun came out in full glory shortly after wefinished the race. These were not the average conditions for CIM.

Although it could have been easy to be disappointed, the weather for thisy e a r ’s race provided some good opportunities and insights:

Enriched the creative process – ‘Team Pineapple Express’: Our team namesuggested by Will. Not only incorporated the state of Hawaii but it is also aterm used by meteorologists to describe the conditions that lead to thestormy weather.

A stronger understanding that a 100% probability of rain and strong windsindicates that it will, in fact, rain and be windy (despite significant positivethinking and strong doubt regarding modern forecasting models).

Even further appreciation of my wife, Kim, who cheered, took photos, andmade a cool sign while never doubting our sanity.

Last but not least – a PR time is very rewarding and great motivation fortraining but will likely fade over time. Memories of crazy race conditions, abeautiful city, and enjoying a few ales with friends while rehashing the silli-ness of it all will last a lifetime.

2012 California International Marathon


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Kona MarathonPO Box 326

Volcano HI 96785

please return payment and completed application By June 10 to Address below or drop off at Big Island Running Company or Bike Works in

Kailua-Kona By June 20.

I am participating in the UCC Coffee, Kunitake Farms Kona Marathon, Half Marathon, 10K or 5K and I agree to comply with the rules, regulations and event instructions. I understand that participating in a road race is a potentially hazardous activity and can result in serious injury or death. I am aware of and I expressly assume all inherent risks associated with participating in this event, including, but not limited to: falls, contact with other participants, and objects, the effects of weather, including high heat and humidity, traffic, and the conditions of the road. In consideration of your accepting this entry, I for myself and anyone entitled to act on my behalf waive and release from any and all claims for injuries and damages I may have against the Kona Marathon, sponsors, State of Hawaii, County of Hawaii, the United States of America, their agents and representatives caused by the negligence of any of them arising out of my participation in this event, including pre and post race activities. I attest that I am physically fit and have sufficiently trained for completion of the event. I consent to receive medical treatment which may be advisable in the event of illness or injuries suffered by me during this event, and I agree to pay for the costs of my medical treatment. I give permission for the free use of my name, voice or picture in any broadcast, telecast, advertising promotion or other account of this event. I agree that electronic submission of this application constitutes agreement to all the terms of this waiver and release statement. I understand that any and all fees paid by me in association with this event are non-refundable and non-transferableI permit the use of my contact information by Kona Marathon, its sponsored events and sponsors.

signature of entrant (if under 18 years old, parent or guardian signature) date

CourseOut and back courses that travel along the scenic shoreline of the Kona Coast. Aid Stations are located every 1 to 1-1/4 miles, stocked with Water, Cola, and Ultima Replenisher drink.

Health & Fitness Expo, Packet Pick Up &Late RegistrationSaturday June 22: 9 am to 5 pm at the headquarter hotel, the Sheraton Kona Resort and Spa and Keauhou Bay. Each participant must present photo ID to pick up their race number.

sex m f

Awards• Top Three Male & Female Marathon, Half Marathon,

10K, 5K• Top Three Male & Female, 5 Year Age Division

Marathon, Half Marathon, 10K, 5K• $100 for First Place Male & Female Big Island Marathon

FinisherAward presentations start at 10am

Entry Fees• Marathon $90; Half Marathon $80; 10K $40; 5K $25After December 31, 2012• Marathon $100; Half Marathon $90; 10K $45; 5K $30After February 28, 2013• Marathon $110; Half Marathon $100; 10K $45; 5K $30After April 30, 2013 • Marathon $120; Half Marathon $110; 10K $50; 5K $35After June 14, 2013 • Marathon $125; Half Marathon $115; 10K $55; 5K $4519 and Under 5K always $20

All entry fees are non-refundable and non-transferable

entry fee

marathon half marathon 10k 5krace

age group military clydesdale/athenadivision*

t-shirt size

S M L XL 2xl

Race Start TimesMarathon 5:30 am; Half Marathon 6:00 am; 10K 6:45 am; 5K 6:50 am

On-line registration, additional information, weekend events, event lodging rates and logo wear store can be found at konamarathon.com

city

state/country

age on race day

shirt style* m f

Sunset Pasta Party $35

email

Sunday June 23, 2013

*marathon and half marathon only—register by April 30, 2013 to guarantee shirt style

Phone

Rev. 10/10/12

Kona Marathon and Family RunsCoffee & Kunitake Farms Present

Join us in Celebrating our 20th Anniversary and stay at our new headquarter hotel the Sheraton Kona Resort and Spa at Keauhou Bay

Waiver and release of liability: In consideration of my acceptance of this entry, I acknowl-edge that participation in this event is a test of a person’s physical and mental limits, and carries with it certain inherent risks, including the potential for serious injury or death caused by terrain, facilities, weather, the condition of the athletes, vehicular traffic, actions of other people, including but not limited to participants, volunteers, spectators and coaches. I understand and agree that I am voluntarily participating in the Hibiscus Half Marathon 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 Hibiscus Half Marathon, USA Track & Field, The Leukemia & Lymphoma Society, City & County of Honolulu, State of Hawaii, 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 mone-tary or other consideration to me.

____________________________________________________ Signature Date

First Name Last Name

Address

City State Zip Email address (important! This is how we send last minute info!)

Phone number(s)

Age on Race Day: ______ Gender: ___Male ___ Female T-shirt size: S M L XL 2X (Hibiscus shirts are technical shirts in male and female sizing)

(Mango Days and Coconut shirts are cotton unisex) T-shirt not guaranteed for late entries

REGISTER ONLINE AT www.tropicaltriplecrown.com

or mail in this entry form $110 ENTRY FOR ALL THREE: $ Hibiscus Half entry fees: $50 postmarked 1/1 to 5/1 $60 after 5/1 $ Coconut Chase entry fees: $35 postmarked 1/1 to 6/15 $40 after 6/15 $ Mango Days entry fees: $35 postmarked 1/1 to 7/1 $40 after 7/1 $ Mango Days breakfast - ____ tickets @ $12/each $______ Additional tax-deductible donation to LLS: $______ TOTAL ENCLOSED: $

Make checks payable to: HIBISCUS HALF/MANGO DAYS Mail entries to: HIBISCUS HALF/MANGO DAYS 30 Aulike Street, Suite 406 Kailua, Hawaii 96734

MAKE SURE TO MAIL IN YOUR ENTRY AT LEAST

2 WEEKS BEFORE EACH RACE! Mahalo!

Chip Timing by Pacific Sport Events Overall and Age Group awards for each race

www.tropicaltriplecrown.com

11THANNUAL

Mango Days 5K 8/4/13 6:30am

5TH ANNUAL

Coconut Chase 8K 7/14/13 6:30am

7THANNUAL

Hibiscus Half Marathon 5/26/13 5:30am

Tim Marr takes BIOASTIn for faster recovery

Photo by Tin Lung Chao

itakebioastin.com

Surf Naked!?

Locean Labs have launched Naked Surf, a new lotion based anti-chaff-ing product that will help you avoid that annoying board rash that you can get when you forget to wear a rashguard. Naked Surf does double duty also working as a great skin lube for swimmers and triathletes as they venture into the pool, the ocean and beyond. Easy to apply, non-greasy and long lasting our tester Zara loved the product and how it performed.

Surf naked, or as close to it as you can! Look for this exciting new product at the following retailers near your.• Mccully Bicycle• Koa Board Sports• Boca Hawaii • Hawaiian Water Sports• Hawaiian South Shore• Hawaiian Water Sports

I n t e rview with Rae Bastoni

Congratulations on a great season - can you go through your best races forthe year for us?:

Thank you! What a season it has been! I raced more than I ever have in mylife and had many firsts.

Which one stands out the most? The windy and wild Honu 70.3 - for thoseof you who raced it – congratulations! That was my first 70.3 and the con-ditions where the wildest I’ve experienced so far. Climbing to Hawi, watch-ing the wind whip all of us around like tissue paper – I remember decidingit was either time to get off my bike and cry or suck it up and commit (Ichose the latter). The challenge of the 70.3 distance is one I hope to expe-rience again.

How many yearshave you been in thes p o r t ? I’ve been inand out of the sportfor 4 years – takingtraining and commit-ment to a greaterlevel this past year.As many of us do, Iexperienced the setback and frustrationof injury the firstthree years of racing.Thankfully two thingscame into my life –Anica Washington ofLongevity Lifestylesand a high-densityfoam roller (if youdon’t already have afoam roller – investand if you’ve neverseen Anica – she’sthe best injury cor-rection and preven-tion massage thera-pist/personal trainerthe island has too f f e r ) .

Your favorite part?:The lifestyle. Early mornings, good food (and lots of it), puke hard interv a l s ,commitment to improvement and joy through movement. I love how thesport has shaped my life and strengthened my mind, body, and character.

You qualified for Kona, what was your reason for not racing this year?I wanted to race but some sense was talked in to me. Shortly after HonuJenny Lagerquist began coaching me. She strongly advised I hold off onthe full Iron distance. She pointed out that never have I truly focused onshort course racing. Jenny advised me to think about the larger picture ofmy life in sport. For my age and time in the sport I am considered young –n o w ’s the time to focus on gaining speed I can always (and certainly will)return to the longer distances.

What are your plans for 2013? After the decision was made to not raceKona I had to have a new goal. Luckily it worked out that I had the time andmeans to race age group nationals. My race was nothing impressive but Iqualified for age group worlds in 2013 and THAT was the goal! So now myfocus is on getting as speedy and tough as I can at the Olympic distanceso I can rock it at worlds in London, 2013. I must say I have a lot of hopefor a good year of training now. For the past three years I’ve been dealingwith a minor heart arrhythmia. My heart rate (in races and/or in training)would sometimes spike to 218-230bmp – it is very difficult toswim/bike/run when this is happening. Though, up until this past month it’sbeen manageable. In November I was peaking for Lavaman and my heart

started “going off” every d a y. I couldn’t do one training session let alone sitat dinner without something funky happening with my heart rhythm. Butthis past Thursday (November 6) I went in for a procedure that (so far) hasgotten rid of the arrhythmia! (If you wish to know more about that checkit out at raebenhi.wodpress.com).

How much time do you spend on training? 13 -25 hrs per week depend-ing on where I am in my cycle/season.

Which Bike do you use? O my gosh! I just got on a Trek Speed Concept9.9 – AMAZING. Though for most of the year I rode a 2009 Specialized S-Works Transition. The Trek is something special – talk to Carl Brookes atBike Factory if you’re interested in Trek, he’s been a monumental piece ingetting that bike built. It handles in the wind like a gem and with the fit I gotfrom Ben Williams at Island Triathlon and Bike - I feel like a bullet on it.

When you are not out training you: Work, sleep, and eat. It’s hard to findtime between work and training but when I do I like to spend it with myboyfriend and best friend Ben Williams. Recovery from surgery has actual-ly been very fun in that I have down time for other things I love – I’ve beenpainting, watching classic movies that I’ve never seen (like “My CousinVinny”) and nuzzling deep into good books (currently reading “Drive TheSurprising Truth About What Motivates Us”). I’m grateful for my life andthough training consumes a large part of it I aspire to embrace all aspectsof life and look forward to adventures ahead!

Thank you for your time and see you out on the road!

Interview with Rae Bastoni


Athletes for the Arts Presents the 4th Annual

Volcano Rain Forest Runs

Half Marathon, 10K & 5K August 17, 2013 -Volcano, Hawai’i

Entry Fees: ½ Marathon - $65 10K - $40 5K - $25 Fees are non refundable for any reason, After June 1, 2013: ½ Marathon - $75 10K - $45 5K - $30 including cancelation due to natural disasters. After Aug. 1, 2013: ½ Marathon - $85 10K - $50 5K - $35 This event is just minutes from Hawaii Volcanoes Nat’l Park 5K 19 and under always $20 Late Registration and packet pick-up: Friday, August 16th, at Niaulani Campus in Volcano Village 10:00am - 6:00pm. There is no race day registration for the 1/2 Marathon. You may pick up your race number from 5:30 am until race start. 10K & 5K can register race day until 7:00 am. (T-shirts are not guaranteed for late entries) Courses: All runs start and finish at Cooper Center on Wright Road in the heart of Volcano Village and traverse the quaint village roads through the beautiful native rain forest and ranch lands with stunning views of Mauna Kea and Mauna Loa in the distance. Aid Stations: Located every 1 to 1.25 miles - stocked with water, ice and Ultima Replacement fluid www.ultimareplenisher.com Start Times: ½ Marathon – 7:00 am 10K Run – 7:30 am 5K Run/Walk – 7:45 am Award Presentations: 10:30 am Art Awards: Top 3 Male & Female for the Half Marathon, Overall Winners for the 10K & 5K, and Top 2 M/F in each 10 yr age division for all 3 events. Note: The 5K will have additional awards for the 8 & under, 9-13, and 14-19 age groups. Military Division: Top Male & Female in all 3 races.

Free Keiki Runs – 10:00 am 1-4 yrs old – 100 Yd Dash 5-7 yrs old – 200 Yd Dash

Rain Forest Grill Lunch – Race Day 8/17: # of lunches ____ X $8.00 = $ ______ Event information and online registration can be found at: www.rainforestruns.com - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Last First Sex: M F Circle one Address City State Zip Phone Birth Date Age on Race Day _____ month / day / year Email: Circle Race: ½ Marathon 10K Run 5K Run/Walk Circle for Military Division: yes (Awards top M/F in each race)

Circle T-Shirt Size: S M L XL XXL Entry Fee $__________ Checks Payable to: Athletes for the Arts Grill Lunch $__________ Mail entries to: Sharron Faff – Race Director last day to mail: 8/13 PO Box 326 Donation to VAC $__________ Volcano, HI 96785 TOTAL $__________ To Volunteer or for Information (808) 967-8240 or VAC (808)967-8222 [email protected] Waiver: I am participating in the Volcano Art Center Rain Forest Runs - ½ Marathon, 10K or 5K and I agree to comply with the rules, regulations and event instructions. I understand that participating in a road race is a potentially hazardous activity and can result in serious injury or death. I am aware of and I expressly assume all inherent risks associated with participating in this event, including, but not limited to: falls, contact with other participants, and objects, the effects of weather, including high heat and humidity, traffic, and the conditions of the road. In consideration of your accepting this entry, I for myself and anyone entitled to act on my behalf waive and release from any and all claims for injuries and damages I may have against the Volcano Art Center, sponsors, State of Hawaii, County of Hawaii, the United States of America, their agents and representatives caused by the negligence of any of them arising out of my participation in this event, including pre and post race activities. I attest that I am physically fit and have sufficiently trained for completion of the event. I consent to receive medical treatment which may be advisable in the event of illness or injuries suffered by me during this event, and I agree to pay for the costs of my medical treatment. I give permission for the free use of my name, voice or picture in any broadcast, telecast, advertising promotion or other account of this event. I agree that electronic submission of this application constitutes agreement to all the terms of this waiver and release statement. I understand that any and all fees paid by me in association with this event are non-refundable. _____________________________________________________________________________________________________________ _________________ Signature of Entrant (If entrant is under 18 years of age signature of parent or guardian) Date

By Lindsay McClelland

Marathon running is about setting goals and figuring out your priorities. Thedemands of training force runners to make sacrifices and determine how farthey will go to reach their goal. Training sacrifices come in all shapes andsizes, from giving up wine or chocolate, saying goodbye to sleeping in on theweekends, or skipping lunch to make it out of work in time for an eveningtraining session. It’s these sacrifices that make crossing the finish line on raceday even sweeter.

One of the best ways to set goals and stay on track with your priorities is tofind a way to push yourself. Maybe it’s finding a running partner or group tokeep you accountable and on track during workouts. Or it could be making afinancial commitment to a training group. You might be more likely to train ifyou’ve already paid for it.

Another great way to stay on track is by setting benchmarks. Living in Hawaiiand training for the Honolulu Marathon we have the advantage of the 808Race Series which provides perfect benchmarks, including some along thecourse itself. For me, it was one of these races, the Val Nolasco Half Marathonthat gave me the ‘wakeup call’ as I tend to call it. A late night out with friendsled to an extremely painful 13.1 miles. Immediately following the race it wastime to review my priorities. Although I’d been training, I hadn’t given upe v e rything that was necessary to reach my goals. Trading in a few late nightsfor early morning runs made a world of difference, but that push was neces-s a ry.

Getting outside of your comfort zone is another great way to prepare for arace as grueling as a marathon. The Turkey Trot on Thanksgiving Day doesjust that by forcing runners to go outside of their comfort zones by forgoingtheir pacing and music devices. In addition to being another great benchmarkfor runners, the lack of music and GPS allows you to figure out just how closeyou are to your goals.

The marathon training season is definitely not easy, but its challenges allowus to figure out what’s most important to us. As we reflect on our marathonseason it provides us with an excellent opportunity to start goal setting fornext year. So set your goals, figure out your priorities, but above all, remem-ber to have fun in your training!

Homestretch


By Lindsay McClelland

As athletes, it is important to set goals and strive to reach further than ourpast accomplishments. The sport oftriathlon is one of the best ways to testyour limits and track your success. Thismulti-stage endurance sport requiresdedication, training and the ability toadapt to different terrain and conditionson the road and in the water. We arelucky to live in Hawaii, where we are ableto train in near- p e rfect conditions year-round. Wetsuits are rarely necessary andrace conditions are race-friendly. Hawaiiis the ideal place to train for any triathlond i s t a n c e .

Although I didn’t spend much time train-ing or racing in triathlons this season, Istill felt immersed in the culture andcommunity because of the number ofpeople around me who were. One of myfavorite things about this season was thenumber of “firsts” I had the opportunityto witness. I saw everything from firsttriathlons and Olympic distance races tofirst Kona invitations.

Seeing my friends and fellow athletesexperience success this past season

inspired me and made me even more pumped up about the upcomingmarathon season. In addition to feeling inspired, I also learned valuable les-sons from the races I did participate in. From race mishaps to training mis-takes, race day is when weaknesses become evident.

This triathlon season was certainly a success; from Bree We e ’s incredibleIronman win to seeing my friends complete their first triathlons. To all of thetriathletes who accomplished a “first” this season, congratulations and seeyou on the road and in the water!

Homestretch

1112EDITORIAL1.qxd 10/26/12 8:33 AM Page 8

* Program runs 1/1/13 – 2/28/13. Offers subject to credit approval - not all applicants will qualify. Restrictions apply. 0% APR offer good for 36 months on the 2013MY Forester (maximum to finance: $35,000) and 2013 Impreza (NT) (maximum to finance: $35,000), 0.9% APR offer good for 48 or 60 months on the 2013MY Forester and 2013MY Impreza (NT), 36 months on the Outback, Legacy, and XV Crosstrek (maximum to finance: $35,000), 1.9% APR offer good for 36,48,or 60 months on the 2013 Impreza WRX/STI (Maximum to finance: $35,000) and for 48 or 60 months for the 2013MY Outback, Legacy and XV Crosstrek (maximum to finance: $35,000) in stock, financed and delivered between 1/1/13 – 2/28/13. Not combinable with any other dealer rebates. See dealer for additional details.

** Program runs 1/1/13 – 2/28/13. $1,000 offer good with purchase and delivery of a new/demo 2013MY Forester or $500 offer good with purchase and delivery of a new/demo 2013MY Impreza (NT) or Outback and Legacy between 1/1/13 – 2/28/13. In stock; no backorders. Not combinable with other dealer discounts or other offers. Rebate may not be received as cash. Restrictions apply. See dealer or visit SubaruHawaii.com for sales event details.

OAHU – SeRVCO SubARu MAPuNAPuNA | 2850 Pukoloa St. Ste # 104 | Honolulu | 808.687.7600

SeRVCO SubARu WAIALAe | 3361 Waialae Ave. | Honolulu | 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 – ISLANd SubARu | 110 S. Hana Hwy. | Kahului | 808.877.0031

SubaruHawaii.com

2013 iMPREZA

2013 OUtBAck & 2013 lEgAcy2013 iMPREZA WRX/sti 2013 XV cROsstREk

2013 FOREstER

0.9% APR / 36 mo. • 1.9% APR / 48 & 60 mo.* oR $500 RebAte**

1.9% APR / 36, 48 & 60 mo.* 0.9% APR / 36 mo. 1.9% APR / 48 & 60 mo.*

0% APR / 36 mo. • 0.9% APR / 48 And 60 mo.* • oR $500 RebAte**

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0% APR / 36 mo. • 0.9% APR / 48 And 60 mo.* • oR $1000 RebAte**

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Documents

Hawaii Sport January 2013 - Great Aloha Run