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DATE TIME EVENT DISTANCE/LOCATION INFORMATIONJan 1 7 : 0 0 A M Bosetti 10K Hawaii Kai w w w. m p r rc . c o mJan 4 9:00 AM Ugly Sweater Run 3.1 miles, Waikiki Shell w w w. t h e u g l y s w e a t e r r u n . c o mJan 11 8:00 AM 3rd Annual Bronco Memorial Run Schofield Barracks t b aJan 12 7:30 AM Magic Island Biathlon 5K Run/1K Swim, Magic Island w w w. w a i k i k i s w i m c l u b . o r gJan 18 6:00 AM H U RT 100 Makiki Nature Center w w w. h u r t 1 0 0 t r a i l r a c e . c o mJan 18 7:00 AM Emancipation Freedom Wa l k 5K, Ala Moana Beach Park w w w. e m a n c i p a t i o n f r e e d o m w a l k . c o mJan 19 7:00 AM Harold Chapson 8K Kapioloani Park w w w. m p r rc . c o mJan 25 7:00 AM MCBH King of the Hill 5K, MCBH Kaneohe w w w. m c c s h a w a i i . c o m / r a c e sJan 25 8:00 AM The Newman Center Fun Run 5K, Newman Center, UH Manoa 8 0 8 - 9 8 8 - 6 2 2 2Jan 26 7:00 AM Sharon's Ride, 35K-100K Kapiolani Community College w w w. h a w a i i e p i l e p s y. c o mJan 26 7:30 AM Sharon's Run, 5K/10K, 1 mile walk Kapiolani Community College w w w. h a w a i i e p i l e p s y. c o mJan 26 t b a Sharon's Ride, Keiki Cycling Kapiolani Community College w w w. h a w a i i e p i l e p s y. c o mFeb 1 6:00 AM 22nd Annual Navy Seabee Run 5.5/10K, Ford Island, Pearl HarborFeb 1 t b a Pearl Harbor 10K Lehua Elementary School w w w. a l o h a o u t d o o r s p o r t s @ y a h o o . c o mFeb 2 7:00 AM Johnny Faerber 10K Kapiolani Park w w w. m p r rc . c o mFeb 2 7:00 AM Tryfitness Women's 5K Kaka'ako Wa t e rfront Park w w w. w o m e n s 5 k h a w a i i . c o m /Feb 8 7:00 AM MCBH Swamp Romp MCBH Kaneohe w w w. m c c s h a w a i i . c o m / r a c e sFeb 8 4:30 PM Va l e n - Tails Family 3K Fun Run Aloha Stadium 8 0 8 - 4 8 3 - 7 1 3 3Feb 9 7:30 AM Valentines 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 15 7:30 AM Moanalua Valley 6 miles Trail Run Moanalua Va l l e y h a w a i i s p o r t m a g @ g m a i l . c o mFeb 17 7:00 AM The Great Aloha Run Aloha Tower to Aloha Stadium w w w. g r e a t a l o h a r u n . c o mFeb 22 8:00 AM Warrior Dash Dillingham Ranch w w w. w a r r i o r d a s h . c o mFeb 22 6:30 PM GlowBash 5K Scavenger Run Kaka'ako Wa t e rfront Park w w w. g l o w b a s h . c o mMar 1 6:30 AM Haleiwa Tr i a t h l o n 400m/12mi./3mi., Haleiwa Beach Park w w w. h a w a i i s w i m . c o mMar 2 7:00 AM Hawaii Pacific Health Women's 10K Kapiolani Park w w w. h a w a i i p a c i f i c h e a l t h . o r g / w o m e n s 1 0 K /Mar 8 9:00 AM Honolulu Rainbow Ekiden 5x5K, Kapiolani Park w w w. h o n o l u l u e k i d e n . c o m /Mar 15 7:00 AM Aiea Loop Express Aiea Loop Tr a i l w w w. h u r t h a w a i i . b l o g s . c o m /Mar 23 7:00 AM Spartan Race Aloha Stadium 5K obstacle run, Aloha Stadium w w w. s p a r t a n r a c e . c o mMar 29 7:00 AM MCBH Surf and Tu rf MCBH Kaneohe w w w. m c c s h a w a i i . c o m / r a c e s /Mar 30 7:30 AM Rainbow Run, 5k./1mile Kaka'ako Wa t e rfront Park w w w. a l g b t i c . o r gApr 5 7:00 AM Ford Island Bridge Run, 10k. Ford Island, Pearl Harbor w w w. g r e a t l i f e h a w a i i . c o mApr 6 5:00 AM North Shore Marathon 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 mApr 6 6:30 AM 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 mApr 12 8:00 AM Vi's Top of Ta n t a l u s Puu Ualakaa State Park w w w. h u r t h a w a i i . b l o g s . c o m /Apr 13 6:00 AM The Hapalua - Hawaii's Half Marathon Waikiki w w w. t h e h a p a l u a . c o mApr 13 6:15 AM BOCA Hawaii Lanikai Tr i a t h l o n Kailua Beach Park w w w. b o c a h a w a i i . c o mApr 19 6:30 AM Looney Lagoon 5K Lagoon Drive w w w. s t a m i n a r a c e . c o mApr 27 6:30 AM Honolulu 5K for Kids Downtown, Honolulu w w w. h o n o l u l u 5 k . o r gApr 27 7:30 AM J.B. Kelley Metric Century Ride 25K-100K, Kaiaka Bay Beach Park w w w. h b l . o r gMay 3 7:00 AM 13th Annual Jamba Juice Banana Man Chase 5K, Ala Moana Beach Park w w w. j a m b a h a w a i i . c o mMay 10 7:00 AM Run With a View A i e a w w w. h u r t h a w a i i . b l o g s . c o m /May 17 7:00 AM 39th Annual Wahiawa Pineapple Run 10K, Wa h i a w a p i n e a p p l e r u n h i @ g m a i l . c o mMay 18 6:00 AM Honolulu Tr i a t h l o n various races, 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 25 5:30 AM Hibiscus Half Marathon PLUS 15K, 5 miles, Kapiolani 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 25 8:00 AM Hele On Kalihi 5K Kohou Street/King St., Downtown w w w. c y c l o v i a h a w a i i . o r g

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OAHU EVENTS

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0513-cal 12/24/13 9:29 AM Page 1

Helmets are required for riders. Entries from minors will only be accepted with a parent or guardian’s signature. I know that running and biking is a potentially hazardous activity. I should not enter and participate unless I am medically able and properly trained. I know that there will be traffic on the course route. I assume the risk of riding in traffic. I assume any and all other risks associated with this event, including but not limited to falls, contact with other participants, the effects of the weather, including high heat and humidity, and the condition of the roads, all such risks being known and appreciated by me. Knowing these facts and in consideration of your accepting my entry, I hereby for myself, my heirs, executors, administrators or anyone else who might claim on my behalf, covenant not to sue, and waive, release, and discharge the Epilepsy Foundation of Hawaii, this event’s officers, directors, members, volunteer-agents, successors, assigns or anyone acting on their behalf, from any and all claims of liability for death, personal injury, or property damage of any kind the nature whatsoever arising out of or in the course of my participation in this event. I grant permission for organizers to use photographs of me and quotations from me in legitimate accounts and promotions of this event

Signature Date

I have read and understand the waiver above

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

LAST NAME FIRST NAME SEX DATE OF BIRTHM F

STREET ADDRESS CITY STATE ZIP PHONE

S M L XL XXL S M LEMAIL ADDRESS

T-SHIRT

RUN: 5K 10K Walk:1 Mile$25 ($30 after January 15, 2014)

Family Rate (Up to 5 Family members)

$80 ($100 after Jan 15)

FOR MORE INFORMATION:Visit our website at www.HawaiiEpilepsy.com

Call us at (808) 528-3058

Email us at efh@hawaiiepilepsy.com

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

REGISTRATION: Mail in entries must be received by January 20, 2014. No guarantee of t-shirt for entries after January 20

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

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

Time and Location of early packet pickup/registration to be announced on Facebook, Twittter, and www.HawaiiEpilepsy.com.

Visit us online for details.

All events and onsite registration at Kapiolani Community CollegeDiamond Head Side (Parking lot C)

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

$40 ($50 after Jan 15)

* Family Rate – up to 5 family members

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

RIDE RUN WALK35k75k100k

5k10k

1Mile

January 26, 2014 Diamond Head Oahu 7:00 am

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

ADULT (men’s sizes) YOUTH

Sunday January 26, 2014 ◌ Diamond Head ◌ Oahu ◌ 7:00 am

— EPILEPSY FOUNDATION OF HAWAII PRESENTS —

Ride Run Walk

RIDE: 35K 75K 100K

BIG ISLAND EVENTS

MAUI EVENTS

DATE TIME EVENT DISTANCE/LOCATION INFORMATION

Jan 4 7:45 AM Hyundai Hope On Wheels 5K Whalers Village, Kaanapali w w w. h y u n d a i r u n 4 h o p e . o r g

Jan 4 8:00 AM Koieie Fishpond 5K K i h e i h u b e r _ r u d y @ y a h o o . c o m

Jan 18 7:30 AM Kamali'i Elementary 5K K i h e i 8 0 8 - 2 8 3 - 2 2 5 7

Jan 19 5 : 3 0 A M Maui Oceanfront Marathon Plus 1/2 Marathon, 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 m

Feb 1 6:15 AM Run for the Whales 1/2 marathon/10K/5K M a a l a e a w w w. m a u i w h a l e f e s t i v a l . o r g /

Feb 14 5:15 PM For the Love of Maui, 5K South Maluaka, Makena c a t h y f i t z p a t r i c k 1 @ y a h o o . c o m

Feb 22 t b a Old Maui High, 5K and 1K Ho'okipa, Paia e v e n t @ s a l t y c o c o n u t s . c o m

Mar 17 5:45 PM Run Till You're Green 3 miles Kahului Ale House w w w. m a u i r u n n i n g . c o m

Mar 22 7:00 AM Valley to the Sea Half Marathon/10K/5K Iao Valley to Kihei h u b e r _ r u d y @ y a h o o . c o m

Apr 6 7:00 AM Maui 5K for Kids M a a l a e a w w w. m a u i 5 k . o r g

Apr 13 6:30 AM Metric Century Bike Ride M a a l a e a w w w. s o u t h m a u i b i c y c l e s . c o m /

Apr 19-20 6:30 AM Maui Stage Race Kahului w w w. m a u i s t a g e r a c e . c o m

Apr 19 8:00 AM Easter Bunny Biathlon (swim/run) t b a 8 0 8 - 8 7 5 - 0 1 7 8

Apr 20 7:30 AM Easter Egg Scramble t b a w w w. m a u i r u n n i n g . c o m

DATE TIME EVENT DISTANCE/LOCATION INFORMATION

Jan 18 6:00 AM Hilo to Volcano Ultra and 50k Relay Coconut Island to Volcano Village 8 0 8 - 4 3 0 - 0 2 6 7

Jan 19 7:00 AM Wintertime Super Sprint Tr i a t h l o n 200/6mi./1mi., Kailua-Kona w w w. t e a m m a n g o r a c e s . c o m

Jan 26 8:03 AM Peaman's Splish-Splash & Super Bowl Biathlon K a i l u a - K o n a 8 0 8 - 9 3 8 - 2 2 9 6

Feb 2 7:00 AM Springtime Tr i a t h l o n 0.5mi./15mi./6mi., Kailua-Kona w w w. t e a m m a n g o r a c e s . c o m

Feb 9 7:00 AM Monster Tr i a t h l o n 2.4mi./112mi./26.2mi., Kailua-Kona w w w. t e a m m a n g o r a c e s . c o m

Feb 16 8:03 AM Turtle Trudge, Dragon Dash & 1 Mile Gallop K a i l u a - K o n a 8 0 8 - 9 3 8 - 2 2 9 6

Feb 23 7:00 AM Sprint Tr i a t h l o n 0.3mi./14 mi./2 mi., Kailua-Kona w w w. t e a m m a n g o r a c e s . c o m

Mar 2 8:03 AM Zoomin' Zak Plunge and Plod Biathlon K a i l u a - K o n a 8 0 8 - 9 3 8 - 2 2 9 6

Mar 16 6:00 AM 17th Annual Big Island International Marathon PLUS Half Marathon and 5K, Hilo w w w. h i l o m a r a t h o n . o r g

Mar 30 t b a Lavaman Wa i k o l o a Wa i k o l o a w w w. l a v a m a n t r i a t h l o n . c o m / w a i k o l o a

May 31 t b a Ironman 70.3 Hawaii The Fairmont Orc h i d w w w. i r o n m a n h o n u . c o m

Jun 22 5:30 AM 21st Annual Kona Marathon PLUS Half Marathon & Family Run, Kailua-Kona w w w. k o n a m a r a t h o n . c o m

Jul 13 7:00 AM Hilo Triathlon, 1500m/40K/10K H i l o w w w. h i l o t r i a t h l o n . o r g

KAUAI/LANAI EVENTS

DATE TIME EVENT DISTANCE/LOCATION INFORMATION

Jul 26 9:00 AM Hanalei Bay Swim Challenge 1K & 3K + Keiki Races, Hanalei Bay www.hanaleibayswimchallenge.com/

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0513-cal 12/24/13 9:30 AM Page 2

__________________________________________________________ _______________________________________ __________ _________INDIVIDUAL - Last Name First Name Age on 12/31/14 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 2, 2014 • Kakaako/Waterfront Park

Presents the 3rd 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.Keiki 1 mile run for boys and girls age 5-9.

FEES & DEADLINES Early entry postmarked by Dec. 31, 2013 - Adult: $35 / Keiki: $25. Entry from Jan. 1, 2014 - Jan. 25, 2014 - Adult: $40 / Keiki: $30. Race Day Entry Adult: $50 / Keiki: $40. No t-shirt guarantees after Jan. 25, 2013.We reserve the right to refuse entry to anyone for any reason.

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. 30, 2014.

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. 2, 2014 www.hawaiipacifichealth.org/womens10K

Na Wahine Festival – Sept. 14, 2014 www.nawahinefestival.com

The Women’s Fitness Experts

PACKET PICK-UPLocation: Island Triathlon & Bike,569 Kapahulu Ave.Sat., Feb. 1, 2014,10:00am - 3:00pm

Before Dec. 31, 2013: $20Jan. 1 - Jan. 25, 2014: $25

Before Dec. 31, 2013: $35Jan. 1 - Jan. 25, 2014: $40

The Women’s Fitness Experts and Keiki 1 Mile Run

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

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

S M L XL

INDIVIDUAL or TEAM RUNNER (Phone) Birth Date Age Sex Shirt Size

TEAM SWIMMER (Last Name) (First Name)

Valentine’s Biathlon, Feb. 9, 2014

S M L XL

Birth Date Age Sex Shirt Size

Mailing Address City Zip

Email Address

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

Valentine’s Biathlon | Sunday, February 9, 2014 | Race Start 7:30 am | Ala Moana Beach Park COURSE: The run/swim course consists of a 5K run around Ala Moana Beach Park and a 1K swim fronting the park. The run is first, followed by the swim. The run starts at the Diamond Head Concession. Time limit: 1 hour 15 minutes. ENTRY FEE: $25 INDIVIDUAL OR $50/TEAM: A non-refundable fee must accompany each entry form. Entries must be postmarked by Jan.27, 2014. The entry fee includes one t-shirt for each participant. PAYMENT: Make check or money order payable to: Waikiki Swim Club. Mail completed entry to : Sui Lan Ellsworth, 3465 Paty Dr. Honolulu, HI 96822 LATE ENTRIES: $40 INDIVIDUAL OR $80/TEAM: Do NOT mail after Feb. 3, 2014. Bring application to Late Entries table on race day. Entries accepted on race day from 6:15 – 7:15 am. No shirt guarantees for late entries. RACE NUMBERS: There is no packet pickup. Check-in at 6:15 to 7:15 am on race day to receive race number & instructions. AGE GROUPS: INDIVIDUAL: 19 & under, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. TEAMS: DIVISIONS: Married, Just Friends, Sweetheart, Family (parent & child) & Open. TEAM Age Groups: 50 & under, 81-70, 71-90, 91-110, 110-130, 130+ [Determined by adding teammate ages] AWARDS: 1st – 3rd in each division. Awards ceremony follows race as soon as all results are available.

Individual Team Biathlon Series Entry (Register by Nov. 18) $60 $120 Biathlon Series Late Entry (Do not mail after Nov. 22) $90 $150 Series applicants MUST turn in signed application wavers for each race at time of initial series application Valentines Biathlon Entry (Register by Jan.27, 2014) $25 $50 Valentines Biathlon Late Entry (Do not mail after Feb. 3, 2014) $40 $80

Christmas Biathlon, Nov. 30, 2013 Magic Island Biathlon, Jan. 12, 2014

Valentines Biathlon, Feb. 9, 2014

Waikiki Swim Club presents: The 2013, 2014 Biathlon Series at Ala Moana Beach Park:

Check here if you are a BIATHLON SERIES

participant TEAM DIVISION (check one only ) 0-50 51-70 71-90 91-110 111-130 130+

MARRIEDJUST FRIENDSSWEETHEARTS

FAMILY (parent & child)OPEN

BRIGHTLY COLORED CAPS REQUIRED FOR SWIMMERS

Enter online at: Early Registration by 11/18/13, $60 Individual/$120 Teams for ALL 3 BIATHLONS Late Registration by 11/22/13, $90 Individual/$150 Teams for ALL 3 BIATHLONS

Series applicants MUST turn in signed application waivers for each race at time of Initial Series application. Team members must be the same for ALL THREE races, or you will NOT BE ELIGIBLE for overall series award. SERIES INFORMATION & OTHER RACE APPLICATIONS AVAILABLE ON WEBSITE, waikikiswimclub.org INFO: email suilan@waikikiswimclub.org. An Aqua Sphere cap provided to series entrant swimmers!

BIATHLON SERIES:

On December 1, 2013, KC Carlberg, Lori McCarney,and nearly forty other Hawaii athletes competed atIronman Cozumel, Mexico. For KC, the well-knownowner of TryFitness and an established personal train-er and Race Director, this would be her first Ironman.For Lori, it was her eighth.

Lori: What made you decide at this time in yourcareer to do an Ironman? KC: Good question. I’vebeen doing triathlon for 25 years and just love thesport and what it has given to me in my life. When Iturned 50 this year, I really wanted to do somethingsignificant. I’ve always wanted to do an Ironman, par-ticularly Kona Ironman, but never found the time withcoaching, training, and running Try Fitness. This yearI decided that I was ready to make that commitmentand give to myself. Since I had been to Cozumel withyou three years ago, I knew the course and felt that theconditions were so similar to Hawaii that this was therace for me.

KC: How did you feel about going back to Cozumel?Lori: I really had great memories of that 2010 race.Remember how much fun we had? The friendly peo-ple, the beautiful swim course where I got my PR of1:34, and my 2nd place AG finish. I like that the racewas after Thanksgiving so I would be on a fitness trackleading up to the holidays.

Lori: Was becoming an Ironman what you expected?What went on in your head as you prepared andr a c e d ? KC: It far exceeded my expectations. Havingtrained athletes such as yourself for the Ironmanevent, I knew what I needed to do for my training andI was prepared for the race itself, but I no idea of howI would feel. I trusted that I did the work and when itcame to race day, I was blown away at how good I felt.It was amazing. I felt strong and confident. I’m notsaying it was easy, because I had some momentswhere I had to dig deep to focus through the discom-fort of it all, but overall it was doable. As I was train-ing, I really focused on being in the moment. TheIronman is such a long event; I knew that if I got aheadof myself I would get frustrated. There was a momenton the bike at mile 30 when I thought about the finish

line and I told myself “KC, today you will be anIronman but right now you have to work for it.” Thishelped me stay focused so I could race smart. I wasfinally in the mix with everyone else and it felt good. Inever doubted I would be an Ironman some day, andthat day was glorious. I ran down that finish chutefeeling like I had trained for this all my life and thatmoment was mine. Just phenomenal.

Lori: That is so cool. I knew you were a little worriedabout doing the race, but you did great. What wasbugging you? KC: It sounds cliché, but it truly is aboutthe journey. After all these years, I felt thatpeople may have had expectations of me because I dowhat I do in the triathlon community. What I discov-ered was that I had to be vulnerable, and just be meand that all those expectations were in my head. WhenI let that go, I was able to really embrace my human-ness and enjoy the experience. It allowed me to reallyenjoy Ironman and a return to Ironman Cozumel afterbeing a part of the Hawaii crew that went to Mexicoand it helped to know that we were all in it together.Each of us had our own goals but in the end we sup-ported each other. I’m so proud to be a part of ourHawaii community of triathletes and athletes and Ithank you for helping to create the Team Hola y Alohathat went to Cozumel. I’m grateful for everyone who

competed and all those who took the time out of theirlives to come to Mexico to support every o n e .

KC: It was a really large group from Hawaii thatmade the trip to Cozumel. Why did you try to con-vince people to go? Lori: Triathlon and Ironman havehelped me be a better person. I am more confident,more positive about life, and simply physically andmentally healthier than I have ever been. I wantedother folks to share these great benefits and I thoughtthat Ironman Cozumel was a great event for every o n e ,including first timers. If I could recruit just a few ath-letes from different training groups to get things start-ed, I expected they would talk their training buddiesinto it and we could get a large group. And once thatball started rolling, we did! What does that tell youabout the relationships you make through triathlon?

KC: You and Ironman seem to have a strong rela-tionship. You just keep doing them. Lori: It’s funny.You would think that some of the bad experiences I’vehad at Ironman events would cause me to stop com-peting. The DNF at my first Ironman inKona in 2009 was emotionally devastating. AnotherDNF came when I experienced debilitating crampingon the hot and hilly Ironman France bike leg in 2011.The medical team pulled me off the course (at least Ithought they had) and I sat by the road for close totwo hours. When no one came to bring me and mybike down from the mountains, I decided to ride downto T2 to make the bike cut off . All the way down, I saidI would quit after the bike. And I did. I can’t believe Iquit. That was a lesson in the power of my mind tomake or break a race. I learn something new aboutracing and about myself with each Ironman experi-ence. I like that, and I think that’s why I always lookf o rward to the next one.

Lori: So, are you “one and done” or is there anoth-er Ironman in your future? KC: I would love to get intothe Kona Ironman one day, but for the moment I’mtruly grateful for my Cozumel experience. It has mademe a much better athlete and even better coach.

Lori & KC - You are an Ironman!

by KC Carlberg

Aloha everyone. I’m back again with another edition ofask the trainer. Since we last spoke, I completed theCozumel Ironman Triathlon. I’m totally stoked. Ithought about my run with the first question I receivedfrom one of my readers:

How can I run faster in a triathlon? Indeed, the burn-ing question of most triathletes. Some would arguethat the triathlon race comes down to the run, if youare a great runner you can take the win. Just look atMirinda Carfrae at this year’s Ironman Wo r l dChampionships. We aren’t all pros, but wedo want to do our best when we race. There are 3things you can do now to improve your running. One– aerobic capacity. If you want to run fast you have torun fast. Yes, adding speed week into your weeklyworkouts is critical. It reminds your body to run fast.Your speed work along with those base training milesin the off season build your capacity. Two – runninge c o n o m y. Working on form and technique will helpimmensely with your running efficiency, thus improv-ing economy. Additionally, adding plyometric movesand strength training further helps to strengthenweaknesses and deficiencies in your physical personthereby helping withyour speed. Third – Power to Weight Ratio.Remember in the last issue we discussed how tobecome a better climber in cycling you have to loseweight? Same applies here. The lighter and strongeryou are the faster you will go. Pro triathletes general-ly keep a much lower body fat – 5-10% for men and

10-15% for women – than the average age grouper.You can improve your 10K time by eating fewer highfat snacks. Losing 1 to 2 pounds of body weight canshave off 2-3 seconds per mile. That doesn’t seem likea lot, but over the distance it adds up. Furthermore,the lighter you are, the less pounding your body takeswith each foot fall.

What is better – Greek yogurt or regular yogurt?That is an excellent question. Factoid – Canadians eat33% more yogurt than Americans. Now the question– both types of yogurt come from milk and havehealthy bacteria, but it is the processing the makesthem different. Greek yogurt is strained 3 times versustwice for regular yogurt. This means that Greek yogurthas less whey, lactose, calcium, sodium, and sugarthan regular yogurt. It also contains about half thecarbs of regular yogurt, and the additional strainingmeans that it takes more milk to make Greek yogurt,so Greek yogurt contains more protein. (17 gramsversus 11 grams in some brands). This makes Greekyogurt a better option if you are trying to get in a littleextra protein in your diet, which is key when you aret rying to lose weight.

Should I get rid of my fitness ball, it seems like adead end trend? Oh good heavens no. The stabilityball, or fitness ball as it sometimes is referred to, hasbeen around since the early 1900’s in rehab. To d a y,they are a staple in gyms everywhere. Thee x e rcise ball is a great tool to improve the strength ofthe abs and the lower-back. You have to constantlyadjust while on the ball because of its unstable nature,thus helping improve balance. You can use the stabil-

ity ball to improve functional strength, balance andflexibility of the body. Many people use a fitness ballas a chair either for casual TV watching or working.The ball can even be used as a bench with free weightsto help further improve muscle stabilization. Try thise x e rcise: Move out into a bridge position on the ballwith your head and shoulders comfortably resting onyour ball, with your hips high, legs at a 90-degreeangle from knee to ankle and your feet hip width apart.From here you can use dumbbells for a nice chestpress or fly. By using your core muscles to stabilizeyour position, this becomes a very dynamic movewhich includes pecs, shoulders, glutes, abs, quadsand hamstrings. Using your core muscles to help yourstability and balance will also improve the naturalmotor reflexes of the body. Whether you want to loseweight, run faster, or climb Mount Everest, a person-alized program is your best bet in achieving thosegoals. The hard work is always worth the effort inbeing successful. Let me know how I can help youwith your journey – ask the Tr a i n e r.

KC Carlberg, MPH and owner of Try Fitness Hawaii,w w w. t ry f i t n e s s h a w a i i . c o m

Ask the Trainer

0114EDITORIAL2.qxd 12/27/13 10:37 AM Page 9

Jonathan Lyau - Still Going StrongCongratulations on having participated in every single Great Aloha Run.What made you start running?I started running in September 1979 in the 10th grade when I joined theMcKinley High School Cross Country Team. It sounded interesting and I thoughtI had good endurance because I would outlast my basketball teammates when weran for conditioning, but I actually got interested in running earlier in 1979 dur-ing the Spring. My Aunt (Dora Kop) was someone who always talked positivelyand strongly, and she told us that we should go with her to the Honolulu MarathonClinic. So we (me, my brother, and cousin) went with her to Sunday’s HonoluluMarathon Clinic to listen to Dr. Jack Scaff talk about different topics on runningand about something called the Marathon. We would then try to do one of thetraining runs after. I remember making it around Diamond Head and thinking itwas an accomplishment. We only went to this a couple of times a month, but Ilearned a lot from listening to Dr. Scaff. I entered my first road race, the DietPepsi 10k in June 1979 and ran it in 51min. After I joined cross country I realizedthat I could do pretty well, but had to keep training to get better in running. I neverplayed basketball again. After XC season I decided to run the Marathon inDecember, did it in a time of 3:23, and had fun doing it. My Aunt Dora passedaway this past November and it brought back a lot of memories on how I got start-ed in running. I ended up getting a bib number to pace some runners through 11miles in the marathon and thought a lot about her, especially as I ran aroundDiamond Head.What are some of your best memories from running? And from the GreatAloha Run?There are so many memories from my running career, but here are a few (in noparticular order):

• Winning the State High School 3200m track title (1982).• Running my first marathon (1979).• Winning my first of 17 Honolulu Marathon Kama’aina Titles (1993) afteryears of trying.• Winning two Great Aloha Runs 8 years apart (1994, 2002).• Representing Hawaii in a $1 million winner take all race in Lake Tahoe (myfirst experience running at altitude).• Being on the Hawaii team for an Ekiden run in NYC and seeing so manyworld class runners. • Breaking the 2:30 barrier in the Marathon.• Getting inducted into the Honolulu Marathon Hall of Fame.• Traveling to different places outside of Hawaii to race.

Fun memories would be all the camaraderie that I had training, racing, and run-ning relays with the Mushroom Track Club. The best memories have to be all thepeople from all ages and walks of life that I’ve met (one of them being my wifeKelli) by being a part of Hawaii’s running community for all these decades.Memories from GAR include my first win as I led down into the tunnel and intoAloha Stadium to finish 1st. It was a surreal experience as it really felt like I was“pulling” everyone else in the race through there. I’m still creating memories soI’m sure this list will grow.

What were your best GAR results? 5 top 5finishes, 15 top 15 finishes, 26 top 20 finishes,23 top 30 finishes. (Year by year results above.)What is the secret? You have stayed withrunning for a long time, and on a highlycompetitive level. Setting goals and trying toreach them keeps me motivated. The key isconsistency in training without taking toomany long breaks from training. I continue todo quality hard run workouts to maintain racefitness and enter races of various distances.I’ve only had to take one really long breakfrom training. It was for almost 8 months aftergetting injured and ultimately having surgery.Other than that, I’ve basically run continuous-ly since 1979.When you trained the most, how much didyou run? 80-100 miles per week.W h e re are you now, with regards to trainingand racing? Now I put in 40-60 miles per weekand run 5-6 days per week. I still get in somehard quality sessions and run an occasional race

to see where I’m at. I only pick two orree racesa year that I really want to do well in.Tell us a little bit about your best race ever. Id o n ’t know if it was my best race, but it was mybreakthrough race. The Symphony Run 4-miler(Opus) back in 1991 when I broke through witha big 19:29 PR for that race. Gary Fanelli hadbeen dominating all the races here and beat meby almost 30 seconds the prior week in a 10K.I had been pulling off some great times inworkouts, but my races weren’t improving likeI thought. Three-quarters of the way throughthe race Gary started to pull away from me likehe normally did and he opened up a gap, butsomething told me not to be a wimp and to takea chance surge back up to him. Once I got evenwith him I felt a second wind and actually hada great kick coming in that last 200m. It was agreat time for me and really boosted my confi-dence in my ability. From that race on, I don’tthink I lost another local race for a while. It waslike the changing of the guard.

Three good tips to running the GAR?• Have Fun. • Run/walk an even pace. • Listen to your body.Three good training tips for GAR? • Find time to run at least 3-5 times per week.Even if you can only get out for 20 minutes, itdoes a whole lot better than nothing. • Challenge yourself by doing a faster than nor-mal workout once per week.• Find a training partner or join a group that hasa similar goal as you. It’ll keep you motivatedto train and also be more fun.Anything else you would like to add? I lovethe sport of running and especially enjoy help-ing others reach their goals. I wouldn't still bedoing it if I didn’t like it!

Great Aloha Run resultsthrough the yeears.

1985. . . 39:59 . . . . 5th1986. . . 43:111987. . . 52:32 1988. . . 43:46 . . . . 7th1889. . . 43:23 . . . . 5th1990. . . 43:02 . . . . 6th1991. . . 42:35 . . . . 4th1992. . . 42:21 . . . . 4th1993. . . 42:00 . . . . 2nd1994. . . 42:23 . . . . 1st1995. . . 42:32 . . . . 5th1996. . . 42:06 . . . . 3rd1997. . . 43:11 . . . . 4th1998. . . 43:41 . . . . 5th1999. . . 42:37 . . . . 6th2000. . . 43:12 . . . . 3rd2001. . . 42:44 . . . . 4th2002. . . 42:43 . . . . 1st2003. . . 42:51 . . . . 7th2004. . . 43:55 . . . . 7th2005. . . 43:50 . . . . 6th2006. . . 44:15 . . . . 4th2007. . . 48:00 . . . 27th 2008. . . 44:56 . . . . 6th2009. . . 44:29 . . . 20th2010. . . 44:26 . . . . 5th2011 . 1:46:44 . 8,621st2012. . . 47:10 . . . 18th2013. . . 46:28 . . . 14th*recovering from injury or surgery.

0114EDITORIAL.qxd 12/28/13 1:28 PM Page 8

Pierce Murphy: Local Runner and NCAA Champion

HSM: Congrats on your National Championship, tell us first a little bit about the race. and second a little bit about how you got to where you are now.PM: Thank you! The race went well. It had been raining for a few days before the race so the course was really muddy, and the temperature was in the 30s. There was a lot of wind as well, which made it feel colder. I did not mind the conditions because I knew everyone in the race would be affected by it as well.

I got to where I am now from playing soccer a lot—that’s where I noticed that I had good endurance and would not get tired as fast as other people. I started doing small races as a kid and was good at them, and when high school came around I ran cross country and track. I did not think anything of it until junior year, when I started focusing a lot on running. I kept improving from there and now I am running on the best college cross country team in the nation.

HSM: What are your plans for the near future, and what happens after college?PM: In the near future I am getting ready for indoor and outdoor track. I run the 5K and 10K in outdoor track and I hope to PR in both those events. After college, if I am fast enough, I would like to run professionally. If not, I hope to get some kind of job in the film business because that is what I am majoring in. HSM: Tell us a little bit about your training, and your racing in college.PM: Training in college is much harder than high school. It’s good, though. It needs to be that way because everyone who runs in college is fast! In high school I didn’t have much competition. There were one or two guys who were fast, but nothing like in college. Every-one takes running seriously, and all the races are much larger than my high school races. Pierce Murphy and his teammates from University of Colorado, Boulder, recently won the NCAA Div. I Team Championship.Photo Credit ProMotion LTD

That stretch of road where you feel uncomfortable riding repre-sents exactly why the Hawaii Bicycling League will not stopfighting to make bicycling in Hawaii safer, easier, and more fun.

The Hawaii Bicycling League was founded in 1975, and ourmission to make Hawaii’s streets safer for cyclists is still at thecore of our organization. Many of you may know as us the eventorganizers of the Honolulu Century Ride and Haleiwa MetricC e n t u ry Ride, but our primary role to get Hawaii’s roads saferfor you.

Our latest advocacy projects involve pushing the state to devel-op a two-way cycle track on King St. and develop an off-roadbike path on the Leeward-coast, extending the Pearl HarborBike Path all the way to Kapolei.

So, what does this mean for you?

Better bicycling conditions and connected car-free paths foryour use. We’re working hard to make this happen, but weneed your support.

By joining HBL you become part of a united voice for a bikefriendly community. Get a say on how you want your island tosupport your love of bicycling.

You’re also going to receive a 10% HBL Member Discounts atyour local bike store and reduced registration fees on theHaleiwa Metric Century Ride and the Honolulu Century Ride.

Become a member now! It’s simple and easy. Just head tow w w.hbl.org/join to help make our island a cyclist’s paradise,and also save yourself some money in the process.

Where do you Ride your Bicycle that Makes youfeel Uncomfortable?

0114EDITORIAL2.qxd 12/28/13 1:19 PM Page 3

TRYFITNESS

T 946-0346 • TryFitnessHawaii.com • TryFitness@hawaii.rr.com

Cycling Training for WomenJan. 7 – Mar. 1, 2014

Honu Endurance Training for WomenMar. 11 – May 31, 2013

TAKE ON THE

CHALLENGE IN 2014!

Photos by Julie Wassel

Catherine Cullison, PT, DPT, at JACO Rehab

Perhaps one of the most overlooked courses I took in phys-ical therapy school was "Wellness". To me, it was kind ofsimple: People need a healthy balance of mind and body toget better . Evidently it was such an important concept that in the midst ofour cardiopulm, pharm, neuroscience, and imaging courses, “Wellness"was a topic with enough information to warrant 214+ pages of reading.

It wasn't until I began practicing physical therapy that I realized how impor-tant "Wellness" really is. It is one of the key elements needed to implementa successful treatment plan. Through listening to my patients, I realizedmany people with musculoskeletal injuries have other stressors in their life.These were related and/or unrelated to their injury, but it certainly played arole in their healing. So I asked myself, “How can I guide my patientstowards physical healing, but also encourage them to take control of theirlives outside of therapy?”

Searching for answers, I reviewed the “Six Dimensions of Wellness” frommy old course notes. These dimensions were developed by Dr. Bill Hettler,co-founder of the National Wellness Institute (NWI) in 1976. There are six,interdependent aspects of wellness: Occupational, Physical, Social,

Intellectual, Spiritual and Emotional. Occupational wellness enables asense of intrinsic motivation, satisfaction and enrichment through one’swork. Physical wellness involves a personal responsibility for one’s health,with the need for regular physical activity and healthy eating habits. Socialwellness promotes positive communication within our community andenvironment. Intellectual wellness is centered on challenging our minds toutilize our unique skills and talents in a productive way. Spiritual wellnessinvolves the human search for meaning and purpose in our existence.Lastly, emotional wellness recognizes the need to understand and acceptour feelings.

In my brief course review, I began to understand how truly interdependenteach of these aspects are. Obviously as a physical therapist, I deal direct-ly with the physical dimension of wellness. However, by improving some-one’s physical well-being, we are indirectly influencing each of the otherdimensions. The physical benefits of looking and feeling healthy greatlyimprove self- esteem, self-control and determination, and it doesn’t stopthere. Healthier people are more likely to live longer, feel better andencourage others around them.

One of our goals at Jaco Rehab is to help people understand what their bod-ies need in order to feel healthy and prevent injuries. Outside of direct one-on-one patient care, all of our therapists make an effort to support thegreater wellness movement in our community. Some of our wellness pro-grams include:

• ACL risk of injury testing for local soccer, volleyball, and othersports teams.

• JACO Liberty: A functional balance training program to helpincrease independence with activities of daily living.

• Fit 2 Work: An ergonomic assessment and conditioning programdesigned to maintain wellness in your workplace.

• Injury prevention seminars around the island to help peoplereduce their overall risk of injury.

• Post-race injury screenings at many tournaments and racesaround the island.

It is my hope that everyone is able to find a greater sense of wellness with-in themselves, so that they may share it with those around them. Together,we can gain a better understanding of the interconnectedness of eachdimension and how they contribute to healthy living. You can learn moreabout the six dimensions of wellness at www.nationalwellness.org. Tolearn more about the wellness programs we offer at JACO Rehab, visit ourwebsite: www.jacorehab.com.

Wellness is...

0114EDITORIAL.qxd 12/27/13 10:44 AM Page 5

Hawaii Sport was lucky to sit down with Helgi Olafson, a Big Island athletewho has excelled in his first year of triathlon racing to spread awarenessabout a rare disease that has affected his life.

Hawaii Sport Magazine: You are an athlete based on the Big Islandbut you race all over the world. What are some of your recent races?Helgi Olafson: I recently finished Ironman Canada on August 25th. Thisrace was the "A race" for my Canada tour, in which I also completedIronman 70.3 Calgary, Morden Triathlon, a 70.3 in Morden, Manitoba andApple Tri Olympic in Kelowna, British Columbia.You are racing to spread awareness about ankylosing spondylitis, adisease which many people are completely unaware of. Can you tell usa little about it? Ankylosing spondylitis, or AS, is an autoimmune arthritis that involvesfusion of the joints usually associated with extreme pain and discomfort.It can lead to complete immobility. Everything you do with your bodyaffects the outcome of this disease, and those who are diagnosed withinthe first few years of progression (around 19 or 20 years of age) have abetter success rate. The most important factor is that AS patients under-stand that they may need to change their life in order to live comfortably.There is no magic pill, but it is proven that using exercise as medicine andstaying mobile leads to a better chance that the patient will experience lesspain and progression. Personally, I take a medication called Enbrel,which is an injectable, but there are many other methods of treatment.With AS, you have to listen to your body and figure out what works bestfor you. Taking a proactive approach and listening to your body is theonly way one will be successful with this disease. What were the first indications for you and that something waswrong? When I was 19, I remember trying to get out of bed and I couldn't. Icouldn't roll over without having excruciating pain in my hips. It was sobad it made me cry. I knew there was something wrong. It was apainstaking diagnosis process that took about 6 months (much shorter ofa length of time than most people go through to get their diagnosis). Afterhaving a series of x-rays Dr. Steven Goodman of Arthritis Associates ofSouth Florida ran a series of tests on me and I tested positive for the HLA-B27 gene, which gave me a 90 percent chance of having AS. The nexttest was an MRI which confirmed the diagnosis because of the visiblefusion in my sacroiliac joints. From this point forward I knew my lifewould be different and that I would have to make changes in order to behappy.What gave you the idea to start doing triathlons? What did you hopeto get out of it?I started in a triathlon as a runner for relay team during Olympic distancerace Lavaman Waikoloa. I did fairly well, so I decided that I would starttraining to do a full race on my own and I would do it for a cause. I woulddo it to show others with arthritis and Ankylosing Spondylitis that throughexercise, they could lead healthier and happier lives.Was it hard to get started? What challenges and triumphs did youexperience when you started training for and doing triathlons?With the next Olympic distance triathlon about six months away, I decid-ed to start training for a marathon. My training was tough but I was see-ing results quickly and I was able to do very well in my first marathonwith the time of 3 hours and 54 minutes. It helps that my coach, RickRubio, has osteoarthritis which gives him the experience necessary to beable to give advice to athletes with arthritis, like myself. He has a highimpact hip replacement and he recently competed in Ironman WorldChampionships along with many other long distance triathlons, runningand swimming events. Together we strive to help people with arthritisand we make a great team.Tell us a little about how the disease affects your life at this point intime. Is there any one of the triathlon disciplines that is affected morethan the others?Although I have some fusion in my sacroiliac joints, I have found that,through triathlon, I am able to keep my ankylosing spondylitis at bay.Running is the most strenuous because it creates a lot of impact, puttingpressure on the joints. Being that my sacroiliac joints are where myfusion has occurred, the nerve pathways sometimes get misaligned andcause issues in my legs.

What is your training routinelike? My training routine variesdepending on what race I amtraining for. I typically cyclebetween 200 and 300 miles, runabout 30 miles, and swim about5 miles per week, with 2--4hours of resistance training incalisthenics. As an enduranceathlete I train pretty muchevery day but because I haveAS, I need to focus on recoveryand sometimes that means Ihave to take a rest day. I usemy rest days to catch up on themany responsibilities of run-ning my non-profit organiza-tion, Helgi OlafsonFoundation, which is commit-ted to helping people witharthritis by promoting exerciseas medicine.What has been your favorite race up to this point?Though I love racing on my home turf in Hawaii I would have to say myfavorite race up until this point is Ironman Canada in Whistler. Thecourse is absolutely breathtaking and the fans are wonderfully invigorat-ing. I was able to finish in 11 hours and although I learned a lot during therace I still have a lot to learn.What are your future goals, both for races and for ankylosingspondylitis awareness?2013 was all about doing the best that I could and creating a profile, web-site, and record of media outreach and community involvement to be ableto better raise awareness for ankylosing spondylitis and arthritis. I havebeen a dedicated volunteer in the communities where I have raced andhope to continue inspiring and helping people around the world, especial-ly the keiki and those with arthritis. Despite having a debilitating autoimmune arthritis, I was able to rank 48thin the USA and 103rd in the world in age group 30 to 34 for 2013, accord-ing to USAT, all in my rookie year of triathlon. I have also been able toget the attention of a lot of media to promote this cause which has givenme the opportunity to obtain the sponsorship and donations necessary forthis operation to succeed in helping people with arthritis. These things allprove that anything is possible.Next year, I intend to continue making a difference in North America byfurthering the outreach of our programs, including the creation of chaptersfor Helgi Olafson Foundation's recently created Racing for a Cure forArthritis Training Team (RCATT), which will bring teammates to Hawaiito compete as individuals and relay teams for Lavaman triathlons, who wehave partnered with.My other goals are to qualify for Kona and achieve the race results neces-sary to receive professional triathlete status for 2015.Is there anything else you would like readers to know about yourexperiences and your foundation?Please check out our website at helgiolafson.org. Follow me on twitterand instagram: @helgiolafson and request me as a friend on Facebook.Networking is a huge key to our success. If you believe in what we aredoing at HOF, please donate to this cause. All donations are tax-exempt.Please feel free to ask me any questions by visiting Helgiolafson.org/con-tact.Let us know if you are interested in joining our RCATT program to raceat Lavaman. This is a great step toward owning your health, and/or racingin support of arthritis, which affects over 40 % of Americans, and comesin over 200 types. Mahalo.

Helgi Olafson Foundation#CureArthritishelgiolafson.org"Do More Than Sport"

Big Island Corner

0913EDITORIAL.qxd 10/26/13 2:21 PM Page 5

Cycling Events Road Biking:2/23--Makaha TT -- Cambio/Core3/02--Castle TT --Boca3/09--Pineapple Hill Sprint --Tradewind4/06--Tantalus TT --Tradewind4/19-20--Maui Stage Race4/27--Haleiwa Metric Century Ride

The Winter Mountain Bike SeriesThe Winter Mountain Bike Series at Camp Timberline is a 4 race series consisting of separate XC/Trail, and Downhill races on each date.

The 2014 dates are:January 26th, February 9th, February 23rd, and March 9th

The XC/Trail Race will start at 9:00 AM, followed by the Downhill Race at 1:00 PM. There is a $40 pre sign up fee for each race, or $50 on the day of the race. Fee includes Camp Timberline Membership fees, professional race timing, and a T-Shirt for the first race entered.The XC/Trail course will be 3+ mile course and change for each race, number of laps will depend on class. The course will get progressivley more challenging throughout the series.The Downhill courses will consist of the existing Timberline DH Trails with changes and additions made for each race.The night before the final race in the series will be a campout night, camping is allowed with a $6 Camp Timberline fee, and will include a live band, bonfire, and potluck style cookout.The first practice dates are January 5th, 16th, 19th , and 25th. Specific practice times to be announced soon, Camp Timberline charges a $5 practice day fee.For up to date information, you can visit or like the Winter Mountain Bike Series Facebook page at http://facebook.com/wmtbseriesAdditional information can also be found at http://rustychaincyclery.com

Remember to find your new (or used) quality bike from one of our great local bikeshops: BIKEFACTORY, BOCA, IT&B, Rusty Chain Cyclery, McCully Bike and The Bikeshop.

Photo courtesy of www.hbl.org

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0313HSresults 3/3/13 12:40 AM Page 3

AIRPORT - CHINATOWNEki CycleryJamba Juice, AirportServco, SubaruJamba Juice, LikelikeYMCA NuuanuYMCA Richards St.

WARD AREAHonolulu ClubHonolulu Club - JacoPhysical RehabSports AuthorityJamba JuicePatagoniaBOCA HawaiiBIKEFACTORYThe Bikeshop

ALA MOANAJamba Juice - next to LongsLululemon - new wingFootlockerYMCA on Atkins St.

DIAMOND HEAD - KAHALAMcCully BicycleThe Running RoomJamba Juice, KapahuluIT&BOutrigger Canoe ClubKahala Mandarin HotelJamba Juice KahalaLanikai Juice Kahala

HAWAII KAIBoston's PizzaOahu ClubJamba Juice, Marina24hr. Fitness

KAILUAKalapawai MarketJamba JuiceLanikai JuiceHealing ArtsThe BikeshopKailua Public PoolYMCA

KANEOHEYMCAJamba JuiceSoultrexSports Authority

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WAHIAWARehab CenterPublic Library

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0313HSresults 3/3/13 12:40 AM Page 3

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LANIKAI TRIATHLON 2014

SWIM: 500 m swim parallel to the beach • BIKE: 20K bike course on to KMCB RUN: 5K run on Lanikai Loop

Register at www.bocahawaii.com --Race sold out in ‘04 - ’13, so sign up early!More info at www.bocahawaii.com

www.bocahawaii.com 808-591-9839 boca@bocahawaii.com

Athletes and Exercise Enthusiasts...it's time to approach your workouts wholestically! No machines, just you and our brand new 3500 sq. foot facility where we will offer over 50 amazing classes a week because we believe in leaving no muscle behind!

• Barre/Pilates/Yoga • Trainer/Brick Workouts• Boot Camps (indoor/outdoor) • TRX/TRX Boot Camps

• Pure Kettlebell • Sweat Box Nights • Myofascial Release • Unique 360 Strong Fusion Classes

Our West Side Triathlon Program will include:• Run/Swim/Bike Clinics and Programs • Tri/Run and Swim Race Preparedness

• Bike Repair/Fitting and Tri Supplies • One on One training services• Brick Workouts and Much more • Sports Massage Services

OLYMPIC GRAND OPENINGF E B R U A R Y 6 , 2 0 1 4

FUNCTIONAL TRAINING AND TRIATHLON TRAINING CENTER

K A P O L E I , H A W A I I

JOIN OUR 360 STRONG COMMUNITY AT WWW.360STRONG.COM

Are you 360º Strong?

KONAMARATHON.COM

KONAMAR ATHON

BIG I SL ANDh awa i i

half marathon10k and 5K

June 222014

Join Us and enjoy the Aloha of the Big Island of Hawaii.

LOON

EY LAGOON5K

HonoluluSat. April 19, 2014

LooneyLagoon.comEaster Egg & Earth Day 5km Race

Eco-Friendly Race Event Management

online registration only

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Honolulu 5K For Kids

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Honolulu 5K is a Nonprofit (501 C3) Organization - Net proceeds go to the Schools in Hawaii

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2014

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____

____

___

Run through the hills of beautiful Wahiawa and the surrounding Pineapple fields and don’t forget to pick up your free Pineapple at the finish!!!

Not a government entity or endorsed by the government.

LAST NAME: __________________________ FIRST NAME: _________________________ MI: _____ ADDRESS: __________________________________________________________________________ CITY: _____________________________________ STATE: ______ ZIP: _____________ AGE (ON RACE DAY): __________ DATE OF BIRTH: ____/____/____ MALE FEMALE

T-SHIRT SIZE: S M L XL WAIVER AND RELEASE STATEMENT: I know that running a road race is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run. I assume all risks associated with running this event including but not limited to: falls, contact with other participants, the effects of weather including high and/or humidity, traffic, and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of your accepting my entry, I, for myself and anyone else I am entitled to act on behalf, waive and release the Central Oahu Chief Petty Officers’ Association, the Pineapple Festival Committee and its members, the County of Honolulu, the State of Hawaii, and all volunteers, independent contractors and sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event, even though that liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I consent to receive medical treatment which may be advisable in the event of illness or injuries suffered by me during this event. I agree to leave the leave the race course within a time limit of two hours. ______________________________________ ________________ __________________________________________ SIGNATURE (Parent/Guardian if entrant <18) DATE EMAIL ADDRESS

*** DO NOT MAIL ENTRIES AFTER MAY 3th *** Mail $35.00 Entry Fee to:

Central Oahu CPOA 500 Center St. Wahiawa, HI 96786

Packet Pick-Up will be held at: Runners HI

98-390 Kamehameha Hwy # A Aiea, HI 96701 May 8th, 10am – 6pm May 10th, 10am – 6pm

The Running Room 819 Kapahulu Avenue in Honolulu

May 9th, 10am – 7pm May 14th, 10am – 7pm

Register at packet pick-up for a late fee of $45.00 Same Day Registration fee of $55.00

Same Day Registration from 5am – 6:45am ONLY Trophies awarded to top three overall Male and Female finishers

FINISHER MEDALS FOR THE FIRST 1,000 FINISHERS 1st, 2nd, 3rd place medals awarded (Male and Female) in each age group

Age Groups: <13, 13-19, 20-29, 30-39, 40-49, 50-59, 60-69 and 70+. T-SHIRTS not guaranteed for late registration or same day registration Contact Info: pineapplerunhi@gmail.com | Facebook @ Pineapple Run 10K

*Like the Pineapple Run on Facebook for the most up-to-date race info*

For Official Use Only: Bib #: _____________________ Packet P/U:________________ Payment: Cash Check Square

 

ENTRY FEE (NO REFUNDS): $25 Early On or before Tuesday December 31st , 2013 $30 Regular January 1st - May 11th , 2014 $35 Late After May 11th 2014

All applications must be post marked no later than May 18th

ONLINE VIA: www.Active.com Online registration closes at 9:00pm HST on Sunday, May 18th

COURSE: 5K (3.1 miles) race begins at 8 am on Kohou Street Across the river from HCC, R on Kalani, R on Mc Neill, L on Colburn, R on Mokauea, R on King, R on Kohou, R on Kalani, R on Mc Neill, L on Colburn, Finish at Eki on Colburn.

MAKE CHECKS PAYABLE TO: CYCLE ON HAWAII

REGISTRATION:MAIL APPLICATION AND CHECKS TO:

Cycle On Hawaii P.O. Box 5126 Kaneohe, HI 96744

T-SHIRTS will be given to participants at packet pick-up. No size changing unless sizes are available after the 5k run.

CYCLOVIA IN KALIHI 9 AM – 2 PM TIMING will be provided by Pacific Sport Events, www.pseresults.com

AGE GROUPS: 9 and under, 10-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 and over.

AWARDS CEREMONY will begin approximately at 9:00am once the last runner/walker crosses the finish line on Colburn St behind Eki Cyclery.

AWARDS: Top three men and women overall and top three men and women age group finishers

DRAWINGS: All finishers are eligible for prizes on race day

MUST BE PRESENT TO CLAIM AWARDS AND PRIZES

PACKET PICK-UP: Friday, May 23rd 4-6 pm Eki Cyclery 1603 Dillingham, Kalihi Saturday, May 24th 1-4 pm Eki Cyclery 1603 Dillingham, Kalihi Sunday, May 25th (Race Day) at Start Line Kohou St. from 7am to 7:50am. Cash, Check & Paypal accepted.

FOR MORE INFORMATION CONTACT: Carol 808-450-5533

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

Return this portion

MM / DD / YY M F Last name First name Date of Birth (Age on race day) Sex

Street address City State Zip Code

T-shirt size (choose one):

Phone E-Mail YM YL S M L XL XXL

Waiver and Release Statement: I AGREE to comply with the rules, regulations, and event instructions of the Hele On Kalihi 5K. 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 Hele On Kalihi 5K Committee, City and County of Honolulu, State of Hawaii, the United States of America, the Sponsors, 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 Hele On Kalihi 5K. 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.

All participants must sign here Date

Signature of parent or guardian if under age 18 Date

All proceeds will benefit Cycle On Hawaii www.CycleOnHawaii.org Promoting Healthy Living Through Cyclovias

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…

female sizing runs small!) (Mango Days and Coconut shirts are cotton unisex)

REGISTER ONLINE AT www.tropicaltriplecrown.com

or mail in this entry form $110 ENTRY FOR ALL THREE before 12/31: $ $120 ENTRY FOR ALL THREE after 1/1/14: $ Hibiscus Half entry fees: $40 before 12/31/13 $ $50 postmarked 1/1/14 to 4/30/14 $ $60 after 4/30/14 $ Coconut Chase entry fees: $35 before 12/31/13 $ $40 postmarked 1/1/14 to 6/13/14 $ $50 after 6/13/14 $ Mango Days entry fees: $35 before 12/31/13 $ $40 postmarked 1/1/14 to 7/4/14 $ $50 after 7/4/14 $ 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 739 Kahoa Drive Kailua, Hawaii 96734

MAKE SURE TO MAIL IN YOUR ENTRY AT LEAST

2 WEEKS BEFORE EACH RACE! Mahalo!

www.tropicaltriplecrown.com

12THANNUAL

Mango Days 5K 8/3/14 6:30am

6TH ANNUAL

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

8THANNUAL

Hibiscus Half Marathon 5/25/14 5:30am

The “Honolulu Ekiden” is a marathon-length (26.2 miles) team relay race consisting of six legs. The course stretches from Kapiolani Park to Sandy Beach Park along the beautiful coastline of East Oahu. For our inaugural race last year, about 900 runners (210 teams in total) from Hawaii and Japan participated. We are projecting about 2,000 runners from Hawaii, Japan, and other countries for 2014. Great prizes and a music festival on Waikiki Beach awaits participants after the race!

Photo Credit: Ross Hamamura

Section 1: Team information

Relay Team Name: Total Team Members 0 2 0 3 0 4 0 5 0 6

Relay Team Member: 0 I am the Team Captain. 0 I am a team member.

Relay Team Division: 0 Overall 0 All Male 0 All Female 0 Co-ed 0 Senior 0 Kama‘aina 0 Corporate* 0 Middle School* 0 High School* 0 University or College* 0 Military (*Optional: Business/School Name )

HONOLULU EKIDEN & MUSIC FESTIVAL 2014ENTRY FORM • June 1, 2014, 5:30 am • Kapiolani Park (start and finish)

Section 4: Please read and sign.I understand that participating in a road race is a potentially hazardous activity and can result in serious injury or death. I am aware of and I expressly assume all inherent and other risks associated with participating in this event, including, but not limited to, falls, contact with other participants, vehicles and other objects, the effects of weather, including high heat and humidity, traffic, and the conditions of the road.I certify that I am physically fit, have sufficiently trained for participation in the event and have not been advised otherwise by a qualified medical person, and have received the necessary instruction to par-ticipate in the event safely. I acknowledge that this Document will be used by the event holders, sponsors, organizers, and others and that it will govern my actions and responsibilities at the event and related activities.In consideration of my application and permitting me to participate in this event, I hereby take action for myself, my executors, administrators, heirs, relatives, family members, dependents, next of kin, succes-sors, assigns and anyone asserting claims by or through me as follows: (A) I Waive, Release and Discharge from any and all liability for my death, disability, personal injury, property damage, property theft or actions of any kind which may hereafter occur to me including my traveling to and from this event, THE FOLLOWING ENTITIES OR PERSONS: City and County of Honolulu, State of Hawaii, Honolulu Ekiden Foundation, event sponsors, holders, directors, volunteers, as well as their directors, officers, employees representatives, and agents (“Released Parties”); (B) I agree to Indemnify, Defend and Hold Harmless the Released Parties from any and all liabilities or claims made as a result of participation in this event, whether caused by the negligence of the Released Parties or otherwise.I hereby consent to receive medical treatment, which may be deemed advisable in the event of injury, accident and/or illness during this event or relating to my participation in the event.I understand that at this event or related activities, I may be photographed. I agree to allow my photo, video or film likeness and voice to be used by the event holders, producers, sponsors, organizers, represen-tatives and/or assigns in their sole discretion without payment.This Document shall be construed broadly to provide a waiver, release, assumption of risk, indemnification and consent to the maximum extent permissible under applicable law. If any portion of this Document shall be declared unenforceable, that portion shall be considered severed and the remainder of the Document shall be valid and enforceable. I hereby certify that I have read this document and I understand its content.

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

0 I have read and accept the waiver. Signature (You must sign here for processing) Date

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

For Official Use Only

Section 2: Please print legibly. Please send in one form per team member. Only complete teams will be registered.Sex Date of Birth(MM/DD/YY) Age on Race Day (Must be 12 years or older on June 1, 2014)

0 Male 0 Female 00 /00 /00 00 Last Name First Name M.I.

00000000000000000000 000000000000000000 00000000000 Address (street name, Apt No.) 000000000000000000000000000000000000000 Address– Line 2: City, State, Country, if other than USA Zip/Postal Code

000000000000000000000000000000000000000 Day Time Phone Email Address

000 -000 -0000 00000000000000000000000000000000000Race Day Emergency Contact Name Race Day Emergency Contact Phone

000000000000000000000000000000 000 -000 -0000 If under 18 years old, Name of Parent or Guardian: Parent/Guardian Name, Contact Phone, Contact Relationship:

T-Shirt Size 0 S 0 M 0 L 0 XL 0 XXL

Please make entry fee check or money order payable to:

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

Section 3: 2014 Entry Fees Entry fees are non-refundable and non-transferable. Total Amount Enclosed: $ 11/25/2013 – 12/31/20130 2-person team $90

0 3-person team $135

0 4-person team $180

0 5-person team $210

0 6-person team $210Postmark your entry

by 12/31/2013

1/1/2014 – 2/17/20140 2-person team $110

0 3-person team $165

0 4-person team $220

0 5-person team $260

0 6-person team $270Postmark your entry

by 2/18/2014

2/18/2014 – 5/19/20140 2-person team $130

0 3-person team $195

0 4-person team $260

0 5-person team $310

0 6-person team $330Postmark your entry

by 5/19/2014

Late Registration: 5/31/20140 2-person team $190

0 3-person team $285

0 4-person team $380

0 5-person team $460

0 6-person team $510

No Registration on Race Day

HONOLULU EKIDEN FOUNDATION

2250 Kalakaua Ave., #403, Honolulu, Hawaii 96815

www.hnlekiden.org

expires

2/31/14

Because Credentials Matter* B.S. Exercise Science* Certified “Advanced Fitness Trainer”* 26 years training/racing* 24x Ironman, 12x Kona Qualifier* Multiple “USAT All American” * Education & Experience that counts* Coach “E” brings it all together

Group training and individual guidance Helping athletes make intelligent choices

**MULTI-SPORT BOOTCAMP**At PFD “base training” is not swim, bike, run

all over again! Developing core stability and

POWER first, to train injury free all year long.

Coach “Delo D” Cert ACE Trainer M, W, Sat

Super fun new exercises..sand,water, grass

Backs, Butts & Guts Dec 26- Jan 25 **2014 Training Sessions** Triathlon 70.3 Feb 6 - May 24 3x week

Triathlon 140.6 May 25 - July 26 3-4x week

Progressive/Purposeful training with deep understanding of

training effects, for optimizing your performance outcome

DESIGN-DISCIPLINE-DETERMINATION

SAFE-EFFECTIVE-

SCIENCE BASED

“TRAINING THAT

MAKES SENSE”

Pacific Fitness Design Athletes proudly supported by

E. Glaus Pacific Fitness Design Honolulu Hawaii More Info call 808 269-2471 www.pacificfitnessdesign.com

July 13, 2014Swim start/finish at Keaukaha

Where: James Ke’aloha Beach Park, Hilo HawaiiThis is about 1 mile before Richardson’s Beach Park on Kalaniana’ole Ave.

What: Hilo’s 1st Inaugural Olympic Distance Triathlon1.5k Swim 40k Bike 10k Run(.92 Mile) (24.8 Miles) (6.2 Miles)

When: Sunday July 13, 2014 – The swim starts at 7:00 am

Race Info:SWIM: The swim heads out of the James Ke’aloha Beach Park into clear beautiful blue water, takes a right turn,then heads straight back.BIKE: The bike course heads straight out 12.4 miles on the scenic Hamakua Coast and returns the same way. The“Singing Bridge” will be carpeted and only open to bicycles.RUN: The run course heads out the opposite direction from the bike and turns around just past the famousRichardson’s Beach, takes a loop around scenic Nene St., and then finishes right back into James Ke’aloha BeachPark.FINISH: After finishing the race, there will be refreshments, BBQ burgers from “Cronies Bar & Grill” , a Dry­Fitfinishers’ shirt, finishers’ medal, and beer from Mehana brewery (must be 21or older).Awards:

● Top 5 Overall (Male/Female)● Top 3 in each Age Group (Male/Female, 10­19, 20­29, etc.)● Your Age Group will be based on your age on race day.

Entry fee: $95 Early Bird Special for the first 100 sign up. $150 through May 31, 2014 $175 after May 31, 2014

Relay Teams: (see website for details)

Visit our website at hilotriathlon.org or sign up today at Active.comor contact Joe Wedemann for more details. hilotriathlon@gmail.com or (808) 217­9382

by Mercedes DeCarli

On Saturday, October 12, 2013, at 7 o’clock in themorning, all the training required for the prepara-tion to race in the Ironman World Championshipsin Kona was put into play. With the shot of thecannon, the athletes were off; their dreamsbecoming a reality the moment they walked tobody marking that morning, all of them preparedfor anything the day could bring and ready for thetask before them.

The day was one of the most perfect Ironmandays anyone had ever seen weather conditionwise. The water was calm and clear for the swim,on the bike the athletes had a tailwind all the wayout to Hawi and not too much of a headwind com-ing back into town, and the clouds helped with theheat on the run resulting in amazing run splits.

1 8 - y e a r-old Keoni Smith, a recent graduate ofWest Hawaii Explorations Academy, exited thewater in 59:16, completing his goal of breaking anhour in the water and being the first Kona residentto finish the swim. Dan Gampon, also 18-years-old and a recent graduate of Kealakehe HighSchool, followed Smith, swimming a 1:04:26.Keish Doi was the third Kona resident out of thewater with a time of 1:06:12.

Out on the bike course, Keish Doi took the leadfrom Smith and was the first Kona resident toenter the run course after completing a bike timeof 4:58:29. Michael DeCarli’s strength and experi-ence quickly allowed him to make up time lost onthe swim, having swam a 1:11:13. DeCarli aver-aged, like Doi, well over 20 mph on the way up toHawi and a total average of 21.43 mph for the 112miles to finish the bike in 5 hours, 13 minutes, 35seconds and landed himself as the second BigIsland resident on the run course. Coming off thebike with a total split time of 5:19:27 was JeniWinegarner was the first woman and third Konaresident to complete the bike. The run tested many of the athletes. Already tired

and heavily taxed, their bodies battled with side-aches, blisters, and soreness from head-to-toe,but each athlete fought their own battle and cameout victorious. Doi ran an incredible 3:45:59 toland him first Kona resident and 578th place over-all with a finishing time of nine-hours, fifty-six-minutes, fifty-four seconds. Winegarner, who rana 3:57:57 marathon, was the first Kona woman tofinish and 966th overall. With a time of 10:33:10,Winegarner also earned herself the 132nd placefor overall women. DeCarli, who battled with blis-ters on his feet for the last half of the marathoncame across the finish line in a total time of10:48:19. DeCarli’s run split for his first marathonwas a 4:11:10.

Two of the youngest competitors in the 2013Ironman World Championship were also fromKona. Keoni Smith, who was the first Kona resi-dent to exit the water, finished in a total time of11:28:01. Dan Gampon, second out of the water,finished just behind Smith at 11:48:49.

Good job to all of the athletes who participated inthe World Championship this year. You are aninspiration to many people. Can’t wait to cheeryou on in the near future.

Big Island Corner - Ironman World Championships

KONA RESIDENT RESULT SKeish Doi . . . . . . . . . . . . . . 9 : 5 6 : 5 4Jeni Winegarner . . . . . . . . 1 0 : 3 3 : 1 0Michael DeCarli . . . . . . . . 1 0 : 4 8 : 1 9Kristin Drost . . . . . . . . . . 1 1 : 2 7 : 0 0Keoni Smith . . . . . . . . . . . 1 1 : 2 8 : 0 1Dan Gampon . . . . . . . . . . 1 1 : 4 8 : 4 9Jon Jokiel . . . . . . . . . . . . 1 2 : 2 3 : 1 9Rick Rubio . . . . . . . . . . . . 1 2 : 3 9 : 3 6Net Payne . . . . . . . . . . . . 1 3 : 0 1 : 1 7Brian Collins . . . . . . . . . . 1 3 : 0 1 : 3 6Matthew Mather . . . . . . . . 1 3 : 0 7 : 4 0Rachel Gillis . . . . . . . . . . . 1 3 : 1 8 : 0 0Chitwin San Tun . . . . . . . . 1 3 : 2 3 : 3 2Laurie Beers . . . . . . . . . . . 1 3 : 2 7 : 1 4Dene Sturm . . . . . . . . . . . 1 4 : 1 5 : 5 6Sam Brown. . . . . . . . . . . . 1 4 : 2 2 : 4 5Michael Drutar . . . . . . . . . 1 4 : 2 8 : 4 5Kevin Prater . . . . . . . . . . . 1 4 : 4 1 : 0 5Kristina Sawaya . . . . . . . . 1 5 : 2 6 : 3 2John Miller . . . . . . . . . . . . 1 6 : 4 0 : 5 6Jason Heady . . . . . . . . . . . 1 6 : 4 2 : 1 2

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MauiMarathon2014_HawaiiSportMagAd_8.375x10.875_Jan2014.indd 1 12/3/13 1:53 PM

By Caryn Maconi Jeremy Wagner is a devoted Hawaiian in many ways. From his greet-ing of “aloha” to his trusty ukulele to his love of the University ofHawaii Rainbow Wahine sports teams, Wagner seems upon firstimpression to belong on the islands. Somehow, however, thisN?n?kuli native has found himself living in the mountains of Fraser,CO. Though he didn’t see snow for the first time until late 2010,Wagner is now training for the Sochi 2014 Paralympic Wi n t e rGames in the sports of cross-country skiing and biathlon, whichcombines Nordic skiing and rifle shooting. A U.S. Army Reserves veteran, Wagner was injured in 2007 in amotorcycle accident while on leave from his second tour in Iraq. T h einjury damaged his spinal cord, leaving him paralyzed below thewaist, but Wagner immediately began looking for opportunities tostay active. His first passion for adaptive sport came in an outriggercanoe. While undergoing treatment at the Palo Alto Veterans A ff a i r sMedical Center in California, Wagner found out about the VA’sNational Veterans Wheelchair Games and was introduced to a sitski,also known as a monoski, for the first time. Using the sitski, whichconsists of a molded seat mounted on a metal frame with one skiunderneath, Wagner found that he could glide and steer himselfthrough the snow using only his upper body and a pair of short poles.Wagner competed in the slalom event at the National Ve t e r a n sWheelchair Games that year and an unlikely passion was ignited.It didn’t take long for Wagner to find his niche in the sports of cross-coun-try skiing and biathlon. At the Wheelchair Games he was approached byRob Rosser, a U.S. Paralympics Nordic Skiing National Team coach inc h a rge of development and recruiting. Rosser encouraged the nativeHawaiian to try training and racing at a more competitive level, so whenWa g n e r’s cousin invited him to live with her and her husband in Denver togive full-time training a try, and he jumped at the opportunity.“I am very fortunate to have the support of my family, who initially openedit up,” Wagner said. “My cousin helped me get involved with the VA in thefirst place; otherwise, I don’t know where I’d be now. ”With his cousin’s support, Wagner began practicing with the NationalSports Center for the Disabled, a Paralympic Sport Club in Winter Park,CO, under Nordic head coach Mark Birdseye. There, he trained alongsidethe national team and began to understand where his talent could lead him. Before long, he was hooked.“After five months or so, I was able to go to the last training camp that the[National Team] has in Bend, OR,” Wagner said. “I was kind of able tokeep up with the National guys, and then they put me on the DevelopmentTeam … Progress is always motivating, and I was named to the NationalTeam a year later. I thought, ‘Maybe I do have what it takes to make it tothe Games.’”In just his third year of training full-time, Wagner finds himself a memberof the world championship team, a world cup circuit participant and afavorite for the 2014 Paralympic Winter Games in Sochi, Russia. He stilltrains with the NSCD, which recently received a grant through the OlympicOpportunity Fund to support disabled veterans and injured servicementhrough the process of learning, training for, and competing in adaptivesports at all levels. For Wagner and many other military veterans, biathlon is an attractive sportbecause it makes use of many of the skills used in combat. Biathlonrequires quick movement and endurance as well as strong marksmanship,something veterans often do not get a chance to experience again afterreturning from active duty. In fact, all five athletes who represented theUnited States at the 2013 International Paralympic Committee NordicSkiing World Championships in Sweden were either military veterans oractive duty servicemen. Wa g n e r, however, believes the sport draws veter-ans for bigger reasons than the chance to shoot a rifle again.“I think it’s the drive,” Wagner said. “Although we train as a team, it’s anindividual sport, and you have to have a lot of self-motivation to get outthere and train by yourself. I think a lot of [the athletes] have that becauseof their service.”Wagner said staying active and competing are especially important for himand many other Paralympic veteran athletes. “ A lot of them are coming back from combat with an injury or were injuredafter they got home,” Wagner said. “They still have that fighting mentality,they’re just fighting a different battle now. We’re not satisfied with sitting

on a couch and feeling sorry for ourselves, so whether it’s our personalgoals or reaching out to the community, we are always staying active.”Though Wagner said he and his teammates push each other in training ona regular basis, his goals for Sochi are more personal: to race to the best ofhis ability and to continue to make progress in his sport. “[My hope is] just to push myself and to do better and better,” Wagner said.“I know we’re there to get medals, but as long as I meet my personal goals,whether it’s a time or a place, I’m satisfied. If I keep meeting my goal,eventually I am confident that I will obtain those top spots.”To reach those goals, Wagner is putting in the effort in the weeks leadingup to the Sochi Games. An average week for the Nordic skier and biathleteincludes two-a-day practices at least three times per week, These workoutsconsist of high-intensity interval training which range from short, one-minute sprints to longer four-minute repeated efforts. Wagner also hits theweight room three days per week to build strength and endurance.To learn how to move efficiently between the intensity of skiing and thecomposure needed for an accurate shot, Wagner said he uses a heart ratemonitor and analyzes his results from training.“If I had a 150, 160 or 165-bpm heart rate, how did I shoot?” Wagner willask himself. “And shooting is the same as the cross-country side, there areslow days and hard days. Slow days are dry-firing and slow shooting,working on accuracy, and hard days are going out and working on race-pace heart rate so that we’re used to that condition.”As he closes in on the Sochi Games, Wagner said his focus will shift evenmore from endurance and technique practice to speed and specific racepreparation. The move from beaches to mountains has not been easy for the unlikelysnow-sport enthusiast and islander at heart. He misses being around thewater and being surrounded by like-minded natives. Colorado has its shareof positives, though, some of which make Wagner feel a little closer tohome. “Hawaii and Colorado both have an amazing amount of sunshine, so I’mgood with being in Colorado,” Wagner said. “Even though the temperatureis really different, as long as the sun is out, I am good.”As immersed as Wagner is in his snowy sport, he will never let hisHawaiian identity slip away. Wherever he travels, his Hawaiian flag andukulele are by his side. “Hawaii is home, it’s where I was raised,” Wa g n e rsaid. “I’m never really that far from home.”The Sochi 2014 Paralympic Winter Games Games begin two weeks after the conclu-sion of the Olympic Winter Games on March 7–16.

NBC and NBCSN will combine to air 50 hours of television coverage of the Games,starting on March 7 with the Opening Ceremony. It will be followed by daily coverageof all five Paralympic sports in the Sochi program, before the Games’ ClosingCeremony is broadcast on March 16. In addition to the unprecedented U.S. televisioncoverage, the United States Olympic Committee will provide live coverage of everyevent at http://www.teamusa.org.

From Sand to Snow: An Unlikely CallingHAWAII NATIVE JEREMY WAGNER FINDS TALENT ON THE MOUNTAIN

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By Caryn Maconi

Evan Strong has been an adventurer for as long as he can remember. AMaui native, Strong spent his youth on a skateboard, entering competi-tions by age eight and earning his first sponsorship at age 13. “What skateboarding gave me at a young age was that sense of instantgratification and pushing my limits to learn new tricks,” Strong said. “Itcould go on for fifty tries, but when you got it, landed it and rolled away,there was a sense of accomplishment—like I achieved something that Icouldn’t do before. My capacity, my ability is bigger than before.”When Strong lost his leg in 2004 after being hit by an automobile whileriding his sister’s motorcycle, he certainly didn’t spend much time wal-lowing in his “disability.” The then-17-year-old was back on his skate-board wearing a prosthetic within months, and he didn’t stop searching fornew adventures, either. Strong was flipping through a snowboarding mag-azine one day during rehabilitation and he felt the urge to try out the sport.In fact, he moved across the country to do so. “I started looking at it and said, ‘I’ve never been snowboarding before. Ihave to do this. I have to learn how to do this,’” Strong said. “I made thedecision to move off the island and get a job at a ski resort. The first daythose lifts opened, I got on and got to the top and pointed my nose downthe fall line, and I taught myself how to snowboard.”He was running double black diamonds by day two.Throughout the winter of 2007, Strong worked and honed his skills at theNorthstar-at-Tahoe Resort in Lake Tahoe, CA. Through a nonprofit organ-ization called Adaptive Action Sports, a branch of Disabled Sports USA,Strong began entering para-snowboard competitions, the first being theWorld Snowbord Federation Adaptive Snowboard World Championshipsin Copper Mountain, CO, in April 2008. “I competed in all five events, but the one I liked the most was boarder-cross,” Strong said. “I got the biggest thrill out of it. I loved it so much.” Since then, he hasn’t looked back. Strong has earned every title inParalympic snowboard cross, including an X Games gold medal, a worldchampionship title, two world overall titles, and eight World Cup titles; infact, he is undefeated in World Cup competition. His next goal? A gold medal in the inaugural snowboard cross event at the2014 Sochi Paralympic Winter Games. Strong said he is “stoked” to be among the first group of adaptive snow-boarders in Paralympic history. In his sport, Strong hopes to emulate whatDogtown, Z-Boys and Bones Brigade accomplished as pioneers in theworld of competitive skateboarding. “They were the first generation of skateboarders in their disciplines, andthere were all these documentaries of skateboarders who brought this sportto reality,” Strong said. “And I feel like, ‘Wo w, we’re making history rightn o w. ’ I hope in the future, 50 years from now, people will go, ‘Wo w. T h a twas such an amazing movement. They were pioneers in their sport.’” But Strong’s outlook on the road to Sochi encompasses more than just thathoped-for podium spot. “Every day, what I’m doing and working towards is a gold medal in para-snowboarding in the Paralympics,” Strong said. “Through my experi-ences, though, I’ve learned that it’s a lot more about the journey than thedestination. Through what I’m learning and doing and the people I’m get-ting to meet and the times we get to share, the journey is victorious.Whatever happens in Sochi, I’m going to feel accomplished.” To prepare himself for that challenge, Strong spent the fall cross-trainingin skateboarding, mountain biking and yoga while he waited for the snowto arrive at his current home base in Nevada City, CA. Additionally, he hasbeen working out with Russian kettlebells twice daily under the guidanceof his strength and conditioning coach, Eric Kenyon. Kenyon owns a kettlebell training company called Form is Function,which specializes in natural and proper movements of the body.“I’m not doing anything unnatural, because the last thing we want to do ishurt ourselves before we even get to the start gate,” Strong said. “Whereit really matters is the two minutes from the start gate to the finish, so Ilike working with (Kenyon) because I know what I’m doing is going to besafe. I’m not going to get any training injuries.”

Strong’s emphasis is onefficiency, which is whyhe splits his kettlebellworkouts into two sepa-rate training sessions atd i fferent points in theday.“Instead of one sessionand a big level of fatiguein one workout, I dotwo,” Strong said. “Istretch throughout theday, so I’m getting highresults with a low levelof fatigue.”Strong also works onheavy deadlifts to buildmuscle, though he saidhe will spend less effortin the weight room andmore on the mountain asthe Sochi Games drawnearer.Recently, the Paralympichopeful has added onemore element to histraining: a makeshift start gate made out of AstroTurf located convenient-ly in his backyard. He sprays the turf with water to resemble the texture ofsnow and practices his starts from it several times per week.As much as he loves snow and the racing opportunities that come with it,Strong said there are pieces of his Hawaiian upbringing that he will alwayshold close. He misses speaking pidgin with other islanders, includingParalympic Nordic skier Jeremy Wagner, and the snowboard he plans toride at the Sochi Paralympic Games has a decal of the Hawaiian Islandson the tail.Strong, however, carries with him much more than just an image of hishome state. There is a Hawaiian mindset, he said, that he tries to embodywherever he goes. “The biggest thing that I love about Hawaii is ohana, and that is family orcommunity,” Strong said. “Everybody supports everybody, and you treatyour neighbor like your friend. If you fall down, your community is goingto be there for you. Or, if someone is in need, you’re going to be there forthem. I cherish that and try to bring that wherever I go.”Strong has the cheerful attitude of a true islander—a sense of aloha—which he hopes is contagious among the people he meets during his timein the mountains. “I try to have a good vibe, a positive attitude and state of being,” Strongsaid. “I try to be a positive influence on the people I meet and the time Ishare with them … I hope that this affects my greater ohana communityin a positive way.”Whether on sand or snow, Strong has a tendency to live in the moment andappreciate his surroundings. While he will proudly represent his rootswhile in Sochi, he won’t be longing for the islands. “ I t ’s very cool to be on the pinnacle of sport,” Strong said. “I feel like I’min the right place at the right time. I feel like I shouldn’t be anywhere else.”

The Sochi 2014 Paralympic Winter Games Games begin two weeks after theconclusion of the Olympic Winter Games on March 7. Strong’s event, men’sstanding snowboard cross, which is a part of the alpine skiing competition,is set for March 14 with the closing ceremony taking place two days later.

NBC and NBCSN will combine to air 50 hours of television coverage of theGames, starting on March 7 with the Opening Ceremony. There will be dailycoverage of all five Paralympic sports in the Sochi program before theGames’ Closing Ceremony is broadcast on March 16. In addition to the unprecedented U.S. television coverage, the United States |Olympic Committee will provide live coverage of every event at http://www.teamusa.org.

The Only Thing Missing: A Sochi GoldSTRONG GEARING UP FOR PARALYMPIC SNOWBOARD PODIUM

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TWITTER: @3FitHawaiiLIKE US! www.facebook.com/triplefithawaii INSTAGRAM: triplefithawaii

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Come join a new, exciting and fun Triathlon training group!

We combine dynamic functional core movements and triathlon training principlesto develop strength and endurance to help you reach your fitness goals in 2014.

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UPCOMING CLINICSNew Year’s ResolutionSwim-Bike-Run and FitnessJan 4 – Feb 22, 2014Tuesday & Thursday EveningsSaturday MorningsFee: $250

Vineman Full “Add-on from Honu” ClinicJune 7 – July 26*Tuesday & Thursday EveningsSaturday & Sunday MorningsFee: $175

Hawaii 70.3 (Honu) Triathlon ClinicMarch 8 – May 31, 2014Tuesday & Thursday EveningsSaturday & Sunday MorningsFee: $425

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PRODUCT REVIEWSS a l ty Coconuts

Triathlon Short sC o l o rful cycling shorts

designed for triathlon wearCost: $76-$78

Salty Coconuts triathlon shorts are byfar the most comfortable that I havetried. The fabric is very soft, with noitchiness or scratchiness. The paddingfeels thin to the touch but is made oflayers of a unique blend of materialsthat holds up against long rides leav-ing riders comfortable. They also havepockets that held my keys throughoutworkouts. These shorts are also func-tional for the swim and run, stayingbuoyant in the water and avoiding thedreaded “diaper” feeling during therun. With their choices of fun patternsand colors, you will look forward toputting these on for each workout!

P r o s :1. Soft comfortable fabric.2. Exceptional padding without a lotof bulk3. Original, unique designs and colors4. Great mid-length inseam5. Effective pocketsCons: None!

Rating: 5 (Couldn’t be any better!)

S a l ty Coconuts TriathlonAthletic Tops

Athletic tops in original bright designssuited for wear in triathlons

Cost: $70-$78

This top has great aerodynamics onthe bike, comfort on the run, and fitslike swimwear in the water. The pock-ets did not feel cumbersome, and thefabric moves easily with your range ofmotion.

P r o s :1. Soft fabric that allows comfortdespite form-fitting design2. Built-in bra offers good support3. Choice of spaghetti straps or thicks t r a p s4. Includes three pockets

Cons: Ve ry form-fitting, may be a littleintimidating to newer athletes orthose with a few extra pounds

Rating: 4 (Great!)

S a l ty Coconuts Break FreeThin Strap Sports Bras

Spaghetti strap sports bra

Cost: $34

I love this sports bra. It does not feeltoo tight or constrictive and it feelssoft against your skin. I have to admitI was a little skeptical of the non-padded, spaghetti strap design forthose women who are not an “A,” butI have officially become a fan.Definitely worth a try for anyone whois looking for support, comfort, and asports bra that feels light. It also heldup extremely well and dried quicklywhen worn during swim workouts.

P r o s :1. Great support, even for those withlarger cup sizes2. Ve ry comfortable fabric andadjustable straps3. Not constrictive4. Patterns match Salty Coconuts tris h o r t s

Cons: None come to mind.

Rating: 4.5 (Fantastic)

Triathlon Shorts & Athletic Top

Reviewed by: Crystal BanningWest Hawaii, Big IslandSeptember 2013Online at www.saltycoconuts.com Oahu: IT&B Big Island: Bike Works KonaMaui: Maui Cyclery & S. Maui BicyclesContact: jodibird@earthlink.com

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TRYFITNESS

T 946-0346 • TryFitnessHawaii.com • TryFitness@hawaii.rr.com

Running Program Jan. 6 – Mar. 2, 2014Prepare for theTryFitness Women’s 5K and HPH Women’s 10K races.

12 Week Fun and FitnessJan. 6 – Mar. 26, 2014Full body transformation incorporating Boot Camp style workoutsfocusing on strength, endurance, flexibility and nutrition counseling.

TAKE YOUR LIFE FROM ORDINARY

TO EXTRAORDINARY IN 2014!

HAWAIISPORTS REPORTSXTERRA World Championships

21K/5K Trail RunN o v. 24, 2013 • Kualoa Ranch, Oahu, HI

5K TO P O V E R A L L M A L E :1. Kevin Enriques . . . . . . . . . . . . . . . . . . . . 2 0 : 5 52. Uilasho Francisco . . . . . . . . . . . . . . . . . . 2 1 : 4 63. Pierce Humble . . . . . . . . . . . . . . . . . . . . . 2 1 : 5 1

5K TO P O V E R A L L F E M A L E :1. Nancy Hobbs . . . . . . . . . . . . . . . . . . . . . . 2 4 : 2 62. Rise Morisato . . . . . . . . . . . . . . . . . . . . . . 2 6 : 0 73. Maia Watson . . . . . . . . . . . . . . . . . . . . . . 2 6 : 11

— RACE R E V I E W 5K by Heather Yanazaki —This was the first time I’ve ever done a trail run –but it’s definitely not my last!

The 5K and 10K were non-championship dis-tances offered at the 21K XTERRA Trail RunWorld Championship. This being my first trailrun, I went with the 5K to ease my way in. Ipicked up a pair of trail running shoes a few daysbefore the race at the advice of a friend, and boywere they were the best investment ever. The 5Kterrain was mostly loose rocks on an uphill dirtroad, and downhill on steep grassy fields. T h eshoes gave me tons of grip and resistance on thedownhill portions, and allowed me to use gravityfor speed while catching my breath from thetreacherous uphill first mile.

We arrived at 7:00am to meet with the rest of thegroup and avoid traffic. Next time, I’ll bring ajacket because it gets chilly out there in the morn-ing. The race offered a free bag check or, if youprefer to keep your bags in your car, parking isright near the start line. The 21K championshiprace started at 9:00am, followed by staging of the5K at 9:10am and the 10K at 9:20am. It was excit-ing to watch the 21K start and cheer for the soon-to-be XTERRA Trail Run World Champion!

Other things to note:

• GPS signal for my running app worked fine (buthardly any phone reception)

• Because the race started after 9:00am, we wererunning in direct sunlight with very little shade.Wear good sunscreen and bring your hat and sun-g l a s s e s .

• Bring a bottle of water and leave it in your car orat bag check. There were several aid stationsalong the course, but there’s only one water stationat the finish line, which gets congested.

• Because of their manual tracking system I didn’thave to worry about timing chips and I got a print-out of my results a few minutes after I finished.

• No headphones or iPods/MP3s are allowed onthe course since we were dodging AT V riders, tourbuses, and cows. Yes, cows.

• There was a kids’ obstacle course, adventurewalk, and kids’sprint if you want to bring the fam-i l y. I also saw several young children running the5K with parents or coaches.

• Lots of vendors and sponsors on site with free-bies and product specials. Food trucks were sell-ing lunch too. Carry some cash since the creditcard machines didn’t get a good signal.

HALF MARATHON MEN1. Patrick Smyth . . . . . . . . . . . . . . . . . . . . 1 : 1 6 : 3 82. Joseph Gray . . . . . . . . . . . . . . . . . . . . . 1 : 1 7 : 2 63. Max King . . . . . . . . . . . . . . . . . . . . . . . 1 : 2 0 : 5 3

HALF MARATHON W O M E N1. Polina Babkina . . . . . . . . . . . . . . . . . . . 1 : 3 7 : 2 42. Lucy Smith . . . . . . . . . . . . . . . . . . . . . . 1 : 3 7 : 5 53. Meggan Franks . . . . . . . . . . . . . . . . . . . 1 : 4 0 : 2 4

10K MEN1. Jorge Mendez . . . . . . . . . . . . . . . . . . . . . . 3 8 : 3 72. Richard Pender . . . . . . . . . . . . . . . . . . . . 4 2 : 0 43. Scott McGray . . . . . . . . . . . . . . . . . . . . . 4 3 : 3 8

10K W O M E N1. Karen Miller . . . . . . . . . . . . . . . . . . . . . . . 4 7 : 5 72. Vanessa Schwabenland . . . . . . . . . . . . . . 4 9 : 1 53. Katie Lowney . . . . . . . . . . . . . . . . . . . . . 4 9 : 3 0

— RACE REVIEW 21K by Zara Nguyen —The Xterra World Championship off-road trailrunning 21K is one of the hardest 13.1 mile racesof my running career (which is still a short one)!This was my second time against this monster trailand it was not easier than my first time, two yearsago. The 21K consists of running around Ka'a'awaValley twice before returning to the start/finishline. The trail started with a teaser hill which mostrunners were unaware of and sprinted through,only to find halfway through the hill that their legsand lungs were not cooperating with their mentalstate. This time, I knew to pace myself. (Perhaps alittle too well, because after the hill, I had toomuch energ y. Voom!) At the fork of the 5K routeand the 10K route laid my final, final decision tocontinue with the 21K. Surprisingly, it does crossmy mind each year to continue or to take the easyway out. But since the 21K was what I signed upf o r, I reminded myself to suck it up and that mytraining should have been adequate to get methrough. After this next mile, runners get to a nar-row trail, usually identifiable with a long line ofother runners waiting to attack. This is probablythe one part of the trail that I think can beimproved upon. Widening the trail to allowenough room for two people would really stream-line the course. It delayed my time by a few min-utes -- not something I would like if I was tryingto make PR.

Once runners got past the narrow trail, the nextobstacle came at mile 6. Along the route, on mile6, runners approach another hill, one whichappears to be three times more massive than thefirst hill. This second hill made the first hill seema bit silly and underrated. Assuming that you donot pass out from this hill, the next few miles aregreat, with nice greenery and forest. Then, youslowly approach your next nightmare, a hill evensteeper than the hill at mile 6. Welcome mile 10.

Here was when I saw most runners giving up thedetermination to attack and just walk up.Sometimes you just have to know when to buckle,I suppose.

After attacking this hill I knew I was almost home.I slowly regained my energy and picked up mypace. Only two miles left! Another mile, and Icould hear voices from the microphone at the fin-ish line just meters below the hill. With excite-ment, I cheered on each runner that I saw. After all,didn't we tackle three hills together?

The finish line was within sight! Wait, teammateswere taking photos to the right? That was the bestsurprise in my extensive adventure!

What I love most about running the Xterra?

• Scenery -- lush greens of Ka'a'awa Va l l e y.

• Tackling impossible hills, one after another.

• Buckets and buckets of sweat equaling mypreparation, hard work and determination.

• The finish line and the medal that has so muchsweat on it!

Kailua High School Surfriders 5KN o v. 10, 2013 • Enchanted Lake, Oahu, HI

R A C E R E V I E W by Taylor Kirihara5K TO P O V E R A L L M E N

1. Pierce Humble . . . . . . . . . . . . . . . . . . . . . 1 7 : 3 62. Cedric Petty Jr . . . . . . . . . . . . . . . . . . . . . 1 8 : 5 03. Colin Kubota . . . . . . . . . . . . . . . . . . . . . . 1 9 : 0 6

TO P O V E R A L L W O M E N1. Fiana Kumm . . . . . . . . . . . . . . . . . . . . . . 2 0 : 1 22. Rise Morisato . . . . . . . . . . . . . . . . . . . . . . 2 2 : 5 33. Katyayani Hillier . . . . . . . . . . . . . . . . . . . 2 3 : 4 2

10K TO P O V E R A L L M E N1. Benjamin List . . . . . . . . . . . . . . . . . . . . . 4 2 : 2 22. Jonathan Stoughton . . . . . . . . . . . . . . . . . 4 5 : 2 13. Rece West . . . . . . . . . . . . . . . . . . . . . . . . 4 5 : 3 0

TO P O V E R A L L W O M E N1. Nina Koch . . . . . . . . . . . . . . . . . . . . . . . . 4 8 : 3 12. Jocelyn Chong . . . . . . . . . . . . . . . . . . . . . 5 1 : 3 83. Yvette Flynn . . . . . . . . . . . . . . . . . . . . . . . 5 5 : 4 3Runners gathered at Kailua High School for theannual 5K/10K fun run to support the Friends ofKailua High School organization. As the rainclouds loomed, run-ners prepared for theslightly hilly runaround enchantedlake. The 5K runmade its way fromKailua High Schoolalong Keolu Drive toKeolu ElementarySchool before head-ing back to the finishline. The rain held upjust long enough foreveryone to finishtheir race but pouredjust as the top finish-ers were announcedand given theira w a r d s .Congratulations to allthe participants andthe Friends of KailuaHigh School for agreat run. GOS U R F R I D E R S !

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