Wayne Joseph’s Blog

Running with the Big Dog

‘Sanity Time’ for Principal Dean Cevallos at Keaau High


It’s called ‘sanity time’ for Dean Cevallos, a period of time he sets aside each day to allow himself to rejuvenate.

Cevallos is the principal at Keaau High School and his 12 hour work days leaves little ‘sanity time’ for the hard working administrator.

“I arrive at school by 6:30 am to make sure I am here to greet the students and supervise any students that the parents have dropped off on their way to work,” Cevallos said.  “I don’t get home until after 7 pm everyday and it makes for a long day.”

So where does Cevallos’ sanity time come into play?

“I utilize the schools resources and run the track, work out on the stationary bike and treadmill and I lift weights,” he said.  “I try to make time everyday but do not always get that luxury.”

Cevallos desire to stay healthy and fit began when he was eight years old as he always loved a variety of sports.

“I have done football, baseball, and basketball, track and field, cross country, wrestling, rugby, gymnastics, handball, racket ball, tennis, bicycling, skiing, mountain hiking, bowling, and paddling and have even attempted surfing,” he said.

Growing up in Aurora, Colorado, Cevallos played football, cross country, track and wrestling in high school.

“I have always loved sports and always will,” he said.

In 1996 Cevallos began as a substitute teacher, part time teacher, regular education teacher and special education teacher at Pahoa High & Intermediate before becoming an administrator at Hilo High then later returned to Pahoa as their principal from 2008 to 2011.

While serving at Pahoa, Cevallos filled extracurricular duties at the school as he became the cross country and track & field coach for over five years.

“In 2011 I was assigned to come to Keaau, where I am currently,” Cevallos said.

    Cevallos is a 55 year old hard working person with two sons, Dale, 37, and Ian, 35, who are graduates of Pahoa High.

Cevallos’ sanity time has him running on the treadmill for a minimum of 1 to 3 miles then switches to the stationary bike for 5 to 7 miles.

“Following my cardio workout I will do a strengthening workout for about an hour each day,” Cevallos said.  “I work on a different body part each day starting the week with a heavy chest workout that would include a bench press, dumbbell press, skull crushers, flies and then a variety of triceps exercises.”

Following his heavy chest workout Cevallos will work on his legs on day two and day three is a back and dead lift with cable pulls adding in biceps and abs.

“The fourth day is a light chest and then I finish the week with heavy leg and shoulder workout and abs,” he said.

His daily workouts had me extremely impressed, but just to look at Cevallos you can see that the weight training is paying off as you can’t find an ounce of body fat on the man.   Surely impressive for a busy administrator working 12 hour days.

But Cevallos does have a weakness and that would be his diet.

“My downfall is the late arrival at home and the inability to make sure I eat right at school,” Cevallos said.  “The demands of the job get in the way of honoring myself with a lunch at the time I am supposed to have lunch.”

Many things will get in the way that is vital to the operations of the regular school day and Cevallos knows he is missing out on proper nutrition.

A good breakfast, healthy snacks around mid morning and a nice lunch with a healthy snack in the afternoon is what would be best for Cevallos and he knows it!

“This just does not happen for me,” Cevallos said.  “I know that my fat cells tend to hoard energy and I have my midsection that suffers the weight.”

Cevallos also knows that his evening meal should be consumed no later than 7 pm so that he doesn’t go to bed on a full stomach which will cause the body to run very slowly.

“Sometimes I eat as late as 9 pm,” he said.  “I do make sure I eat healthy meals as I have all the food groups, but it is the consistency of my meal intake that is my down fall.”

Cevallos does have a running career, having finished one marathon (26.2 miles) in Erie, Pennsylvania in an incredible time of 3 hours and 15 minutes.

But since that first marathon Cevallos has never been able to find the extra training time required to make his second marathon.

What he missed on the road running circuit he has made up for in the weight lifting room.

“My lifting has been fun as I have competed in the USAWF that occur on Oahu,” he said.  “I was able to set four records when I was lifting at age 42.”

At age 55 Cevallos still has set goals in running and weight lifting.

“I would like to get back to the weight, strength and ability to run distance that I was when I was 42,” Cevallos said.  “I find it takes twice as long now to get back to what I could do then, but that will not stop me and I am hoping I can dedicate more time to doing that these next few years.”

Dean Cevallos is an outstanding role model for the Department of Education. He is healthy and fit while serving our community and the thousands of young people that come into contact with him.


And someday should you happen to see a retired teacher doing laps in Puna remember to smile, say “woof” and never shy away from “Running with the Big Dog.”


August 1, 2012 Posted by | Profiles | , , , , , , , | Leave a comment

EMS Hilo sets record number of participants in 2012

Mosch wins EMS 5K, Jaclynn Joyce photo

A record number, 934 people, laced up their sneakers early Sunday morning to participate in one of several races sponsored by the Hawaii Island Emergency Medical Services.

“I can’t even believe this many people would come out to show their support for our Fire Fighters,” an elated Jesse Ebersole said of the turnout.

Ebersole, a firefighter himself who has been involved with directing the race for all 12 years, has seen the event grow by leaps and bounds.

“I couldn’t possible put this event together without the great support of our volunteers,” Ebersole said

For the serious at heart there was a 3.1 mile run while casual walkers got to do a fitness 2 mile walk.  Both events started and finished at Liliuokalani Gardens and traversed over the Suisan Bridge following the magnificent Hilo Bay coast line before heading back.

   Much of proceeds raised from this year’s race will go to benefit the Greg Cameron Scholarship Fund.

   “Greg was a Fire Medical Specialist who recently passed away after battling cancer,” Ebersole said.  “He was an inspiration to those who knew him and this scholarship will focus on creating professional development opportunities for Hawaii Fire Department personnel.

   According to Ebersole a portion of the money raised with also go to Hospice of Hawaii Island.

   “We have raised over $70,000 for various individuals and organizations since hosting the EMS races,” Ebersole said.

   Prior to the event the Fire Department showcased two of its Emergency helicopters as both landed in the center of Liliuokalani Gardens while several Fire Trucks lined the entrance to the Gardens to begin the race.

  During the race it was a familiar face jumping out to an early lead.  Two time defending Big Island Interscholastic Federation, high school cross country champion, Chris Mosch lead from start to finish.

Mosch won his BIIF titles in 2010 & 2011 while attending Honokaa and is now attending the University of Oregon where he runs for a Club Team.

“I grabbed an early lead in the first 100 yards and was pretty much running by myself after that,” he said. 

Finishing in a time of 17 minutes and 30 seconds the former Dragon was never seriously challenged.

“It was fun running in the lead as I received lots of cheering on the way back,” he said of the out and back 3.1 mile course.  “It was also great weather for running as there was a steady drizzle and it remained overcast throughout.”

Mosch was chased by Hiromasa Veno who placed second in 17:51.  Followed by Nick Muragin, 18:11; Lyman Perry, 18:18; and Hilo High star Stephen Hunter, 5th overall, in 18:30.

Molly Schmelzle was the first woman to cross the finish line in 19:42, good enough for 14th overall, but couldn’t be located after the race for this interview.

Second woman was another prep star from Hilo High School in Carmen Garson-Shumway who clocked 21:34 and finished 27 overall.  Viking teammate Mehana Sabado-Halpern followed as the third woman, 29th place overall.

A Special Public Service Division award to recognize the top male and top female in public community service has been a tradition at the EMS 5K runs and two very familiar people, both from the same department, was again in the winner’s circle.

The Department of Land and Natural Resources crowned the top male and female from the same office and has bragging rights to the fastest 5K runners.

Lisa Hadway has won the Public Safety Division six times and Lyman Perry won his fourth.

“This isn’t my fastest time, 22:25, but I am getting older,” Hadway said of recently turning 40.

“I’m staying in pretty steady shape and 40 has been good to me.”

Hadway’s husband, Matthias Kusch a firefighter, finished just behind his wife in 26:11.  Second overall in the Public Safety Division was another firefighter, Kainoa Willey in 22:14.

“This was a great turnout to honor our brother, Greg Cameron.” Ebersole said.  “He helped us through the process, staying strong and enjoying life.  He will surely be missed.”

Related Links: https://waynejoseph.wordpress.com/2012/07/30/complete-results-from-hilo-ems-5k-run-held-729-2012/            https://waynejoseph.wordpress.com/2012/07/29/random-photos-of-hilos-ems-runwalk/


August 1, 2012 Posted by | Running on the Big Island | , , , , , , , , , , , , , | 1 Comment