Maka’ala Lum Ho, a muli talented athlete from Keaau High died this summer in an ocean Kayak accident.
The Keaau boys cross country team posed for a photo at Hawaii Prep to say hi to their favorite Middle School physical education teacher, Mrs. Randee Arkin Joseph.
Keaau has a large squad coached by long time veteran distance runner, Mrs. Donna Wong Yuen and assistant Coach Greg Lum Ho.
This weekend the Cougars will run at Kamehameha in the Warriors Invitational Meet which starts at 10 am
Four races are on tap starting with the boys open.
click photo to enlarge
Hawaii Pacific Cross Country star and former Keaau Cougar athlete, Shannon White, came back to the Big Island for Thanksgiving and won the BIRR Turkey Trot.
|Big Island Road Runners Turkey Trot 5k Results|
|1||Shannon White||18:43||Robyn DeBenedet||21:30|
|2||John Fratinardo||18:51||Sally Marrack||22:08|
|3||Todd Marohnic||19:04||Dena Rae||23:21|
|4||Nick Muragin||19:26||Donna Wong Yuen||25:09|
|5||Jesse Ebersole||19:51||Esther Kanehailua||26:01|
|6||Jordan Hirae||20:55||Dawn Patterson||26:49|
|7||Keith Marrack||21:10||Peggy Regentina||27:06|
|8||Kauila Wong Yuen||22:21||Marti Banks||28:20|
|9||Rihei Grothmann||22:38||Fern Costales||28:25|
|10||Greg Lum Ho||22:58||Lynne Brauher||28:28|
|11||DJ Blinn||23:55||Lily Keliipaakaua||28:37|
|12||Kelly Freitas||24:28||Heather Rosario||28:37|
|13||Joel Truesdell||24:57||Robin Bauman||29:33|
|14||Robert Belcher||25:19||Dulce Barton||29:37|
|15||Andrew Langtry||25:32||Halia Evans-Bautista||31:04|
|16||Edgar Tuliao||26:02||Maria Fratinardo||31:11|
|17||Rick Otani||28:16||Lee Collins||31:26|
|18||Harvey Nakasone||28:23||Hiilei Wong Yuen||32:44|
|19||Jack Brauher||28:28||Leah Ishigo||32:45|
|20||Firman Tehero||28:36||Lorie Saludares||34:35|
|21||Charlie Bostwick||28:55||Korry Pacheco||34:50|
|22||Stan Fortuna||28:55||Karen Uy||35:23|
|23||Richard Grothmann||29:24||Pumai Evans-Bautista||35:29|
|24||Ryan Camero||31:29||Colleen Fratinardo||35:39|
|25||Stote Farnham||32:01||Joselyn Evans-Bautista||37:44|
|26||Robert Saludares||34:31||Kainoa Ariola||42:46|
|27||Christopher Knell||42:03||Robin Day||45:47|
|28||Aaron Knell||Walk||Michelle Knell||46:30|
|29||Kekai Wong Yuen||Walk|
Gregory Lum Ho ran his first marathon (26.2-miles) in Honolulu back in 1982 and was able to finish in 4 hours and 12 minutes. But that was when he was younger, thinner and he had more time to train.
Now, at 40 plus years old, Lum Ho had an uphill battle of trying to lose some weight and also be able to run 26-miles at a sub 9 minute and 44 second per mile pace.
“I run to keep skinny,” said a smiling Lum Ho. “Before my tour to Afghanistan, in 2003, I weighed over 200 pounds, which was very unhealthy.”
But upon his return to Hawaii in 2004 Lum Ho had trimmed down to 173 pounds. “I ballooned back to 207 pounds in 6 months after my return home,” said Lum Ho.
Knowing that being overweight is unhealthy Lum Ho went on a strict diet and added running to his exercise program. “The running helped me get back down to 169,” said Lum Ho, “now I hover in the 170 range.”
Lum Ho grew up in Pearl City on Oahu where he enjoyed the usual childhood sports, playing little league baseball and running track in high school. “I also got into power lifting, but it was my dad who introduced me to running.”
Lum Ho’s father was an avid runner who encouraged his son to take part in this healthy activity.
“The only physical activity I was doing when I returned from Afghanistan was sleep,” said Lum Ho with a grin.
But with the weight coming on Lum Ho remembered his dad’s advice and began running once more. “In 2005 I set my goal on running in the Big Island Marathon’s 10.8-mile race and I finished 13th overall,” said a surprised Lum Ho.
“After that I was hooked and continued entering races.” Lum Ho has since done 4 Honolulu and 1 Big Island International Marathon, running the full marathon distance of 26.2-miles. “I’ve also gone to Maui,” said Lum Ho, “to run in the Maui Marathon.
Lum Ho’s schedule allows him to do some form of physical activity for an hour 3 days per week. “I try to squeeze in a 5.5 to 8 mile run into that hour,” said Lum Ho, “and on weekends I’ll do a run of at least 12-miles, more if I’m training for a race.”
To get in the necessary mileage to run a successful marathon Lum Ho will do runs at 4 am around his residence in Hawaiian Paradise Park before work. “I’d like to thank all those cars that slow down and give me room early in the morning on Kaloli Drive,” said a happy Lum Ho.
To stay slim Lum Ho also avoids any food at least 6 hours prior to bed time. “It’s something I learned during my power lifting days,” said Lum Ho, “the theory is not to go to sleep without digesting your food, otherwise the food just sits there and your metabolism can’t burn it.”
For cross-training Lum Ho also loves to go surfing and, being an optimist, he is also hoping for a role in the next “300” movie.
Last weekend Lum Ho ran the Honolulu Marathon in 4 hours 15 minutes and 57 seconds, just three minutes slower than his 1982 Honolulu Marathon some 27 years ago.
I’m impressed that in his middle age years he can still crank out a marathon time equal to his much younger days.
A sparse group attended this mornings (Saturday’s) Big Island Road Runners 5K run/walk at Coconut Island.
According to club president, Greg Lum Ho, the low numbers may have been a result of miscommunication as the BIRR schedule had the event slated for tomorrow morning.
Lum Ho will return to the Coconut Island parking area on Sunday morning, “in case some people show up,” Lum Ho said.
Following is the list and times of the 18 people that crossed the finish line Saturday that was provided by Lum Ho:
1 Justin Pang 19:08
2 James Yoshimoto 19:44
3 Steve Pavao 20:00
4 Stewart Miyashiro 20:11
5 Shalila de Bourmont 21:59
6 Justin Kunkle 22:03
7 Heidi Frei 23:20
8 Jim Tuscany 23:449
9 Roy Yamaha 24:23
10 dean Alip 24:29
11 ester Kanehailua 25:57
12 BIG DOG 25:58
13 Dayson Alip 27:01
14 Kelly Freitas 27:11
15 Gilbert Bailado 30:48
16 matt Lum 32:37
17 Malcolm Makua 32:37
18 Susan O’Neill 1:03:29
For questions about upcoming BIRR events contact Lum Ho at: 987-5224 or email@example.com
ON SUNDAY MORE RUNNERS SHOWED UP: RESULTS LISTED BELOW:
1 choy bacor 20:24
2 john hylas 20:25
3 steve pavao 21:37
4 cody walker 22:03
5 saya baker 23:04
6 pete hill 23:24
7 arjun clarry 24:42
8 dj blinn 25:24
9 casey chai 25:41
10 daysan matsuda 25:43
11 mahina lui-kwan 26:05 (first female)
12 charles broswick 26:57
13 jacob elarco 27:03
14 ken yoshitomi 27:06
15 max shimamoto 27:08
16 david duvoisin 28:17
17 dylan loi 28:55
18 sheila cadaoas 29:03 (second female)
19 alexandria burman 29:31 (third female)
20 nancy hill 29:32
21 matthew coglan 30:50
22 elijah pung 30:50
23 nani lancaster 30:50
24 malcolm makua 31:13
25 josh hoomanawanui 31:29
26 zachary okumoto 36:49
27 steven robello 37:51
28 michelle macanas 39:35
29 cedrick robert 40:40
30 maicah keawe 40:41
31 kawika kekaualua 43:28
32 david robello 44:52
33 kawehi kanoho 45:02
34 leezah inamine 46:18
35 ashly deguzman-h 46:18
36 jessie mata 49:20
37 carle mata 49:20
38 kaimiloa yoshida 57:03
39 kalena zimmerman 57:03
40 dady dumaguin 57:03
41 dustin delima 57:03
42 micah ahar 57:03
43 iwalani koili 57:03
44 lauren siboryton 57:03
45 kuulei kramer 57:03
46 dalen nakooka 57:59
47 pii miller 58:03
48 carteon soung 58:04
49 kim palea 58:07
50 kenson wagner 1:02:02
51 christian saragosa 1:02:02
52 saesha bohol-perez 1:04:02
53 kawelina gomes 1:04:02
54 jennifer park 1:05:02
55 alana matsuoka 1:05:02