Wayne Joseph’s Blog

Running with the Big Dog

Canefire Conditioner a tradional fun race for pairs

KEAAU – The Big Island Interscholastic Federation opened its season with a traditional Canefire Conditioner, on the campus of Christian Liberty Academy.

It doesn’t happen to be your usual 3 mile cross country race because harriers are paired up with a teammate and there are special rules for team scoring.

“I ran a conditioner at Taylor University (Indiana).  It too was a preseason race,” CLA Coach Frank Grotenhuis said.

The objective is to allow everyone to run with a partner doing a relay format so that each runs a total of 3 miles (the total distance in a BIIF race, but with taking a 1 mile interval beak in between.

Hilo’s 1st and 2nd place teams.

“I think that the kids like it because they have a rest between each mile and they can get away with not being in 3 mile shape,” Grotenhuis said.  “Coaches have liked the fact that it’s a low key event, they get to see where their kids are at, and they can see some of their runners win awards.”

 “Our goal has been to make it a fun event for the schools and give them a chance to get out to Keaau and see our campus,” Grotenhuis said.  “It is always an eye opener for our school to see how popular cross country is!”

The Canefire conditioner gives 3 team trophies and 15 pairs of medals per race, according to Grotenhuis.

This year’s winner pair were both for Hilo in Stephen Hunter and Timon Skinner for the boys and Mahana Sabado-Halpern and Nina Bean for the girls.

Viking Coach Lory Hunter divided her girl pairs so that their number 1 runner would be paired with their number 4 runner and their #2 would be paired with #3.

“We wanted the team pair to push each other,” Coach Hunter said.

And Hilo strategy paid off as their two teams battled for first place and finished one-two with Carmen Garson-Shumway and Kaylee Rapoza finishing within  three minutes of each other.

#2 boys team Honokaa & #1 Hilo

“This is an exciting run and this is my favorite race,” Garson-Shumway said.

Bean echoed her teammate statement, “we pushed them to run hard and we paced them to make it fun” she said.

The Hilo pairs were clocked at their mile splits in the 6:52 range with the final mile reaching a speedy 6:02.

The third pair crossing the finish line was TeHani Jones and Tiana Iwata from Kamehameha.

Each coach came with their own strategy.

Michael Franklin head coach for Hawaii Prep Academy girl’s team said he has been doing the same thing for the past 5 years. He didn’t want to pull any surprises on anybody and the whole thing about his team strategy is to try to train them to run as a pack.

HPA lost to Hilo in team scoring by one point. But that didn’t change Franklin’s opinion of his strategy to train them to run as a group.

Coach Jordon Rosado of Waiakea said he likes the format at CLA because it affords his team to rest between miles and he wants to see what it is like when you put all these miles together during the week.

“It’s a great fun way to keep kids motivated to want to run and the CLA coach does a fantastic job putting this event together,” Rosado said.

Coach Joel Truesdell of Kamehameha’s team has done the Canefire conditioner for all seven years.

“It’s a great way to kick off the season, the kids love it. We don’t really train for the race.

Frank Grotenhuis is a great host and it’s his way of showing aloha,” Truesdell said.

On the boy’s side, was another pair of Hilo boys in Stephen Hunter and Timon Skinner taking first place.

“We were running in second place until our final baton pass in which we took over the lead,” Hunter said.

The Honokaa Dragon’s had a ten second lead on Hunter but the young Viking made up the time in a thrilling eleven second turn around.

Hunter had to pass the Dragons in the final baton pass to make it a clean sweep for the Vikings, but Honokaa still pulled out a team title.

Another pair of Vikings in Isreal Sim and Max Panoff came in third place within a minute of the other Hilo team.

Fourth place went to the pair of Paul Gregg and Tyler McCullough from Parker as the Bulls were separated by a mere minute and twelve seconds from first place.

But in the Conditioner format it takes your top four scoring teams to win the team title.

Despite the high temperature of a noon day boy’s race and no trade winds coming through the cane fields it still made for a great venue.

Grotenhuis keeps getting larger and larger participation, with 300 last year and a total of 328 runners this year.

CLA makes the awards possible through a series of fund raisers throughout the year, according to Grotenhuis.

A change in venue has BIIF cross country moving to the campus of HPA next Saturday Sept 1 starting at 10 a.m. instead of Kealakehe.

August 26, 2012 Posted by | High School Runners | , , , , , , , , , , , , , , , , , | 1 Comment

Random photos of CLA Conditioner and complete results of girls race

Team Results — Girls          
           
  Hilo HPA Kamehameha Waiakea Keaau
  1 4 3 12 14
  2 5 6 15 16
  9 7 10 17 19
  11 8 13 18 20
Total 23 24 32 62 69
           
           
Individual Results — Girls        
           
Names     Time School  
Nina Bean; Kamehanaokala Jabado-Halpern 41:23:33 Hilo 1
Carmen Garson-Shumway;  Kaylee Rapoza 41:26:56 Hilo 2
TeHani Jones; Tiana Iwata   42:25:20 KAM 3
Kristiana Van Pernis; Kelly Ulrich   42:46:73 HPA 4
Zoe Sims; Cat Bradley     42:49:00 HPA 5
Kera Akiyama; Mikela Cabel   43:08:94 KAM 6
Veronica Ladwig; Emily Evans   43:31:74 HPA 7
Emma Taylor; Erin Evans   43:33:75 HPA 8
Kelly Ann Greenwell; Hildhang Adona 43:37:00 Honoka’a 9
Marie Jobes; Marivio Langevin   43:37:66 Parker 10
Mariah Haight; Jess Gravelle   44:07:90 HPA 11
Bailey Honda; Taylor Matas   44:31:99 Hilo 12
Makena Wagner; Kahala Huddleston 44:37:62 KAM 13
Jordon Breitbarth; Kaitlyn Funai   44:53:41 Hilo 14
Vandey Okinaka; Kiana Baruela   45:12:16 WKA 15

August 25, 2012 Posted by | High School Runners | 2 Comments

Big Dog’s top 20 in the state boys cross country

BIG DOG’s TOP 20 in Boys Cross Country for Fall 2012

  1. Dylan Martinez    Leilehua                    (This is where I need your help…I don’t know if they are still running)
  2. Charles Akiona    Kamehameha-Kapalama
  3. James Pearson    Baldwin
  4. Chris Olvers         Leilehua                           

    Ian McQuate

  5. Cedric Petty        Castle
  6. Ian McQuate    Waiakea
  7. Corban Kaikkonen  Lahainaluna
  8. Joshua Herr           Kauai
  9. David Clark            Iolani
  10.  Mark Inay            Campbell
  11.  Tomoyuki Murata  Kaiser
  12. Nikolai Scharer      Punahou
  13. Paul Enriquez         Pearl City
  14. David Clarke          Iolani
  15. Zachary Carvalho   Mililani
  16. Davis Kaahanui     Kamehameha-Kapalama
  17. Sebastian Barahal  Punahou
  18. Dakota Chapman   Roosevelt
  19. Cody McCorriston   Maui High
  20. Sam Choe                 Iolani

Punahou should win the boys team title followed by Leilehua and Kamehameha-Kapalama

August 24, 2012 Posted by | High School Runners | , , , , , , , , | 4 Comments

Hawaii Preparatory Academy magnificant 7 all returns

     They’re playing the theme song to the Magnificent Seven out in Waimea as Coach Michael Franklin has his dream team back for another season.

Franklin the head coach of state cross country team champions Hawaii Preparatory Academy is fully loaded as they return all seven girls.  Ka Makani harriers in order of their state finish are Kristiana Van Pernis, Mariah Haight, Zoe Sims, Emily Evans, Kelly Ulrich, Veronica Ladwig and Cat Bradley.

HPA had five girls in the top nine at states which included Big Island Interscholastic Federation champion Zoe Sims for a total of 35 points beating out Punahou with 50.

HPA’s boys under coaches Kimo Higgins and Lupe Diaz will need to adjust because of the numerous seniors lost to graduation.  “We are very excited about our prospects this year,” Higgins said. 

According to Higgins they have a balance between local runners with a strong contingent from Japan.

“Walt Disney, Michael Spetich, Justin Macy, Dan Masuda and Jake McCafferty will team with a strong group of harriers from Japan including Ryuta Yoda, Hide Akai and Keisuke Anzai,” Higgins said. “We certainly look forward to putting on our best efforts with the goal of scoring on our home course in the BIIF and State Championships.”

Five time boys BIIF champions Honokaa aren’t as lucky as their head coach Josh Abner has left for a job in Kentucky leaving Jerri Moniz as the new head coach for the Dragons.

If her last name sounds familiar it is because her son, Chayce, won the BIIF individual title last season. 

“This is a rebuilding year for us,” Moniz said.  “We do have Tony Connors, Clayton Robinson and Pedro Sanches that bring experience and leadership for us.”

On the girls side the Lady Dragons have Haldhang Adona and Kelly Greenwell returning.

“I worked with Coach Abner over the years and I plan on following his program,” Moniz said.

Langtry

Christian Liberty Academy is coached by long time harrier instructor Frank Grotenhuis.  CLA didn’t have a girl’s team last year, but had a good preseason turnout and as a result had 8 girls come out this year.

“The boys will be led by senior Keenan Freitas and juniors Caedan Cambra, Zech DeCleene, Kiyoshi Kaili and Kekoa Mundo,” Grotenhuis said.  “We would like to finish in the top half of the league this year.  We know it will be a challenge, but we are set to give it a good effort.”

Hilo boys return Stephen Hunter, Max Panoff, Max Kerr, Timon Skinner, and Israel Sims according to Coach McMahon.

“We have others that have joined the team over the summer and have worked hard to create a close knit team,” McMahon said.

Joining the Vikings during practice is St. Joseph star Andrew Langtry.

On the girls side Coach Lory Hunter has several returnees in Carmen Garson-Shumway, Kaylee Rapoza, Nina Bean, Satya Ray, Jordan Breibarth and Mahana Sabado-Halpern,

Makua Lani – Coach Doug Andrews is in his fourth year and he returns five girls from last year’s team.  Junior Joy Choe, Sophomore Keili Dorn, Seniors Tiffany Nakamura and Mercedes DeCarli.

“Joy has qualified for the state meet 2 times, Keili qualified as a freshman and Tiffany is a 3 times state qualifier.  If our girls work hard and run for the right reason, they have a good chance of being in the top 4 teams at the BIIF meet,” Coach Andrews said.

Andrews girls team finished third in the BIIF during the 2011 season.

For the boys Andrew Crietz returns as a junior and Josh Kuperus as a sophomore.

Kamehameha has veteran coaches Ryan Cabalse for the boys and Joel Truesdell for the girls. 

“We have three boys returning from last year’s squad that qualified as individuals for States they are all juniors Maka’ala Cruz, Jordan Hirae and Colton Hill,” Cabalse said.  “Our goal this season it to have a ‘team score’ at the state meet.”

For the girl’s team they have three girls returning that ran in the state meet last year.  They are Tiana Iwata, Mikela Cabel and TeHani Jones according to Truesdell.

Coach Cabalse

Garson-Shumway was the first female overall in the Vulcan Women’s 5K with teammate Sabado-Halpern taking second which make for a great one-two punch.

“Our goal for both teams this year is to create a strong team bond, a love for running and have both teams qualify for the State meet,” Coach Hunter said.

Makua Lani – Coach Doug Andrews is in his fourth year and he returns five girls from last year’s team.  Junior Joy Choe, Sophomore Keili Dorn, Seniors Tiffany Nakamura and Mercedes DeCarli.

“Joy has qualified for the state meet 2 times, Keili qualified as a freshman and Tiffany is a 3 times state qualifier.  If our girls work hard and run for the right reason, they have a good chance of being in the top 4 teams at the BIIF meet,” Coach Andrews said.

Andrews girls team finished third in the BIIF during the 2011 season.

For the boys Andrew Crietz returns as a junior and Josh Kuperus as a sophomore.

Kamehameha has veteran coaches Ryan Cabalse for the boys and Joel Truesdell for the girls. 

“We have three boys returning from last year’s squad that qualified as individuals for States they are all juniors Maka’ala Cruz, Jordan Hirae and Colton Hill,” Cabalse said.  “Our goal this season it to have a ‘team score’ at the state meet.”

For the girl’s team they have three girls returning that ran in the state meet last year.  They are Tiana Iwata, Mikela Cabel and TeHani Jones according to Truesdell.

“Right now we have a pretty solid pack running with them,” Truesdell said.  “We have depth and our team goals are to be the best team we can be, to have fun and to do well at states.”

KAU – The Trojans were still looking to hire a cross country coach according to their Athletic Director Kalei Namohala.

Keaau has a huge team of 60 runners for the boys and girls, according to Coach Donna Wong Yuen. 

The Cougars return Natalie Hagemann for the girls and Jeffrey Ferrell, Ariel Navarro and Davin Alviento for the boys.

“We are not a deep team so will need to rely on our core group to stay healthy and not get injured,” Wong Yuen said.  “We need to have our 7 through 10 runners step up.  Our goals are to look at individual improvement because we have a lot of first time runners.”

PAHOA – Coached by John Oliver who has been coaching Dagger harriers for 5 years.  Oliver has no girls and 8 boys that came out to run for the cross country team.

“Most of the boys are just trying to get in shape for wrestling and they are hoping to be able to run the 3 miles,” Coach Oliver said.  “Some of them are pretty large and are doing their best to lose some weight.”

Parker Coach

PARKER – The Bulls Athletic Department is headed by cross country coach, Ceri Whitfield who is a five year veteran. 

Whitfield boy’s team is led by Paul Gregg and Tyler McCullough who both ran in states last season.  While carrying 18 boys and 6 girls the coach has them shooting for the stars.

“Our goal is always to try to win BIIF’s,” Whitfield said.  “I always try to have them set their sights on the stars.”

KEALAKEHE – Third year Coach Arturo Morales has 13 boys and 7 girls on his squad.  Returning for the girls is Kari Van Mols who was 15th in the state last year. Also for the Waveriders are Sydney Kirkhill and Mika Bettencourt.

 “For our boys team we hope to finish 2nd in the BIIF this season,” Morales said.

KONAWAENA-both the boys and girls teams are coached by Kuulei Saole in her fourth year with the Wildcats.   “We currently have 4 girls and 3 boys,” Saole said.

The Wildcats return sophomore Shayli Nakamoto who made it to states last season.

“My main goal this year is to get more girls and boys to come out for cross country,” Saole said.

Waiakea with boys coach Jordan Rosado return Ian McQuate, Dyson Sato, Nate Parez, HaJime Hayano and Keoni Rice.

“Keoni is the only senior so we have a good foundation for the next few years,” Rosado said.  “This year we hope to do at least as well as last year and qualify our team for States.”

Rosado might have one of the best runners in the league in McQuate who finished the Vulcan 5K as the top high school runner and looks to be in prime preseason shape.

For the Warriors girls its Coach Winona Hai-Kelly returns Sky Ombac, Jillian Hughes, Vandey Okinaka and Haley Rasse. 

“The fight this season will be for second place between Hilo and us,” Hai-Kelly said.

The Big Island Interscholastic Federation season kicks off with the Cane Fire Conditioner at CLA starting at 10 am on Saturday August 25.

August 23, 2012 Posted by | High School Runners | , , , , , , , | 4 Comments

Are all Carbs Bad for you?

With all the fad diets these days, it’s a challenge to know which diets are beneficial and effective and which ones are harmful. Many of my patients ask about carbohydrates and whether they should avoid it altogether.

What’s interesting is that people frequently forget that fruits and vegetables are carbohydrates as well, so even with diets that avoid ‘carbs,’ you are still getting carbs through your plant-based foods.

What’s important to keep in mind is that we shouldn’t eliminate entire food groups at a time. Instead, you should learn to eat smartly within each food group so as to maximize nutritional intake and minimize weight gain and sugar issues.

When you focus on eating whole non-processed grains and vegetables, you are naturally going to be eating healthier and the weight will usually drop off because you have a new healthier eating pattern. “Carbs” like cookies, white breads and pastas, and sweets are destructive to your body and to your weight loss efforts.

So, the way to focus on eating a well-balanced diet is to make sure that majority of your carbohydrates are coming from your vegetables. If you already have pre-diabetes or diabetes, I usually recommend to my patients with these issues to stay with vegetables more and avoid too many fruits since they are higher in the sugar load. When there are high sugar load foods, or high glycemic index foods, the increased sugar load on the body is more inflammatory and harmful to cellular functioning then those foods that are broken down slowly and a steady stream of fuel to the body is released.

Our body responds well to a diet that is mostly plant-based with healthy fats and lean protein and low in sugar. The key image I usually recommend to my patients is to make sure that at least half of your plate is full of vegetables and another quarter of the plate is from lean proteins and healthy fats like avocadoes, nuts, or fish, and the last quarter of the plate is filled with whole unprocessed grains like quinoa, barley, oats, and brown rice, just to name a few.

The reason why I don’t recommend a diet completely devoid of carbohydrates is because there are many health benefits included in a diet that consists of whole grains and vegetables. A diet devoid of these is usually devoid of vitamins, minerals, phytonutrients, and anti-oxidants. All of these are essential to regular cellular functioning.

So, when you are looking to fine-tune your diet, look towards eating a diet that is high in plants, healthy fats, lean proteins, and whole unprocessed grains in the proportions I mentioned in this article. The next time you are with friends and they are looking to streamline their diet as well, the key points to pass along are:

  1. Eat mostly a plant-based diet
  2. Avoid refined sugars and carbohydrates
  3. Whole grains and vegetables should be the foundation of your carbohydrate intake
  4. Make sure to include healthy fats and lean proteins in your daily diet
  5. Avoiding major food groups is never a good idea in any diet that is meant to improve you

August 22, 2012 Posted by | Health and Fitness | , | Leave a comment