Wayne Joseph’s Blog

Running with the Big Dog

Injury Prevention Tips from the advanced to the beginner

Kagawa

Injury Prevention Is the Key

Whether you’re great distance runner like Billy Barnett of Volcano or a weekend warrior, like Edwin Kagawa of Keaau, the goal is the same: You undoubtedly want to lower your chances of incurring an injury while participating in your favorite sport. Fortunately, there are some general rules for injury prevention that apply to all sports, which is important because sports scientists suggest injury rates could be reduced by 25 percent if athletes took appropriate preventative action.

The #1 Rule: Don’t Overdo It: Studies have shown that your best direct injury
predictor may be the amount of training you completed last month. Fatigued
muscles do a poor job of protecting their associated connective tissues,
increasing the risk of damage to bone, cartilage, tendons and ligaments.

The point isn’t to avoid exercise, but rather to appreciate that overdoing it can lead to injury, and that when your muscles are fatigued, they need rest.  It’s about knowing what your body can handle at any particular point in time.

If You Can Predict an Injury, You May Avoid an Injury: If you have been injured before, you are much more likely to get hurt again than an athlete who has beeninjury free. After recovery, if you re-establish your desired training load without modification to your biomechanics, your knees are likely to be injured again.

The second predictor of injury is probably the number of consecutive days of training you carry out each week. Scientific studies strongly suggest that reducing the number of consecutive days of training can lower the risk of injury.

Recovery time reduces injury rates by giving muscles and connective tissues an opportunity to restore and repair themselves between workouts.

Other Injury Prevention Tips:

* Increase your consumption of carbohydrates during periods of heavy training.

* Match increases in training with increases in resting. (Rest is how the body regenerates.)

* Precede any increase in training load with an increase in strengthening.

* Treat even seemingly minor injuries very carefully to prevent them from becoming a big problem.

* If you experience pain when training, stop your training session immediately.

* Never train hard if you are stiff from the previous effort.

* Pay attention to hydration and nutrition (water before exercise, electrolyte drink during exercise and water after exercise).

* Use appropriate training surfaces.

* Introduce new activities gradually and make sure you are clear on how to perform them safely.

* Allow lots of time for warming up before your workout/activity and cooling off after your workout/activity.

* Monitor daily for signs of fatigue; if in doubt, ease off your workouts for a day or two.

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February 16, 2012 Posted by | Health and Fitness | , , | 1 Comment

Big Dog’s Veteran’s Day 5K run/walk results from 11-11-11

Due to the heavy rain some of the ink on the finish sheets ran…………..making it difficult to read the spelling and some times in the official results.   Corrections will be made if you email the change to me at waiakeabigdog@aol.com  Congratulations to all that braved the rain, especially to our volunteers, Kari Sato and the Waiakea Key Club who put up and took down the tents and banners, Paul Okubo for timing  Faith Nance for writing down the finishers names during the heavy downpour and Jerry Chang and his crew for supplying the post race refreshments.   To the participants who came out despite the rain – a big, warm MAHALO!   Two PAWS UP to all of you, including my lovely wife Randee –    Related link:  https://waynejoseph.wordpress.com/2011/11/11/random-photos-from-big-dogs-veterans-day-5k-on-11-11-11/

Big Dog’s Veterans Day 5K Results – read from left column first

Barnett Billy 16:23   Carvalho Erin 26:24:00
Gregory Chris 16:52   Tanouie Mark 26:27:00
Halford Jackson 17:40   Matiaas Lowell 26:40:00
Barcia Joe 18:35   Jirir AJ 27:01:00
Pang Justin 18:42   Dusek Deb 27:06:00
Panoff Max 18:51   LaBrie Colby 27:15:00
Perry Louie 19:04   Auth Tim 27:24:00
Hunter Stephen 19:17   Grothmann Kalai 27:37:00
Daly Michael 19:21   Eckart Kanai Pono 27:43:00
Allan Ryan 19:29   Eckart Lawrence 27:44:00
Olson Kevin 19:54   Truesdell Joel 27:56:00
Wozniak Michael 20:09   Ongais Kayla 28:10:00
Villena Linden 20:34   Wong Yuen Donna 28:17:00
Kobayashi Kelsie 20:36   Valera Jarvis 29:01:00
Irysen Galigo 20:59   Camero Ryan 29:33:00
Harbor Jin 21:04   Desa Kanani 29:44:00
Hill Adam 21:08       29:52:00
Matuura Sam 21:31   Rhyss Joyi 29:56:00
Bako Patrick 21:35   Darling Kristen 30:05:00
Matsuyama Amy 21:39   Hulten Kaliko 30:05:12
Wedeman Joe 21:48   Javier Stella 30:06:00
Ibarra Ray 21:54   Wilson Harold 30:27:00
Cafier Nicholas 22:15   Hammer Jerelyn 30:48:00
Uyeda Garret 22:16   Newman Allen 30:59:00
Pavao Steve 22:20   Pacheco Lauren 31:00:00
Matias Greg 22:29   Faulkner-Inouye Lisa 31:07:00
Stayhorn Vishu 22:35   Domingo Sky 31:33:00
Shumoff Nikolai 22:58   Domingo Stacy 31:34:00
Rhyss Dorian 23:00   Fulton Jim 31:41:00
Nishimura Neon 23:06   Subica Raynelle 31:52:00
Langtry Andrew M. 23:08   Inata Ben 32:06:00
Hunter Lory 23:12   Shigeoka Dennis 32:08:00
Myhre Lucas 23:14   Newman Dixie 32:31:00
Rapoza Kaylee 23:20   Mair Lates Molly 32:56:00
Jedinsky Jennifer 23:24   Baldwin David 33:17:00
Hunter Stuart 23:33       33:19:00
Willis Christine 23:35   Nakasone Harvey 34:04:00
Pavao Wayne 23:38   Barbas Bonita 34:32:00
Okimaka Vandey 23:40   Fulton Allison 34:37:00
Ho Josen 23:44   Eckart Tennille 34:41:00
Barcia Sage 23:48   England Stacy 34:58:00
Ombac Skye 23:50   England Charlie 34:59:00
Grothmann Rihei 23:52   Rosorio Naomi 35:00:00
Rosario Heather 23:59   Daly Mykelah 35:36:00
Kim Corrin 24:06:00   Harbour Haruko 35:38:00
Taaroa Emily 24:12:00   Tana Lisa 36:30:00
Ignacio Vanessa 24:17:00   Aktorg Josette 36:31:00
Tominaga MJ 24:20:00   Sakarias Suzette 36:32:00
    24:24:00   Auth Jean 36:34:00
Rosario Josiah 24:26:00   Chang Jerry 36:50:00
Subica Wayne 24:46:00   Hanson Paul 37:03:00
Jones Tehani 25:11:00   Hammer Felicia 37:11:00
Grothmann Richard 25:14:00   Rapoza Kylyn 37:35:00
Chun Matt 25:45:00   Ostrowski Cheryl 37:48:00
Masuyama Mark 25:50:00   Rapoza Sossity 37:53:00
Hagemann Natalie 26:00:00   Sherlock Braxton 37:59:00
Strayhorn Govardano 26:12:00   Rosene Ken 38:15:00
Bostwick Charles 26:13:00   McKinley Shaun 38:24:00
Agams Phil 26:17:00   Sugioka-Kai Samantha 38:41:00
    26:19:00   Kingery Emily 38:58:00
        Brown Barbara 39:02:00
        Mauga Kehau 39:44:00
        Mauga Russell 39:45:00
        Kiefer Cheryl 40:04:00
        Soares Carl 40:05:00
        Kagawa Edwin 40:06:00
        Lum Mah 40:44:00
        Ellazar Hernandez Emmy 40:56:00
        Hernandez Sam 54:00:00
        Kaalakea Brianna 1:04
        Kekipi Kayla 1:04
        Anguay Gail 1:08:54
        Anguay Coco 1:08:55
        Meek Lucy 54:15

November 11, 2011 Posted by | Running on the Big Island | , , , , , , , , , , , , , , , , , | Leave a comment

Teachers enjoy New Year with 3.1 mile walk

Hawaii State Teachers wanted to kick off the New Year with a health and fitness walk

Kawaileleohi`ilawe, on left, is a social studies teacher at Kea`au High School and Gary Kaku the registrar from Hilo Intermediate was on hand to participate in the Big Dog New Year’s Day Resolution Run/Walk.  Keaau Middle School teacher, Edwin Kagawa, also finished the 5K, but left before the photo was taken. 

All three wanted to start off the New Year in a healthy way with Gary Kaku resolving to take better care of himself and his diabetes by exercising more.

Edwin Kagawa wanted to keep his resolution to himself, but has come to two 5K walks hosted by Big Dog Productions.

January 2, 2011 Posted by | Health and Fitness | , , , , , | 1 Comment

Big Dog’s New Years Day 5K attracts 200 participants

Big Dog's Resolution Run - start photo

Big Dog’s New Years Day Resolution Run/Walk was a huge success with over 200 participants – 193 finishers and 9 volunteers – on Jan. 1, 2011

Results follow and more photos and race report will be posted within the next few days.

The next Big Dog event will be The Lover’s 5K run/walk at Coconut Island in Hilo on Feb 6.  Marlene and Archie Hapai will provide refreshment.

Cost is one or more canned good per participant to be donated to the Hawaii Island Food Basket.

Mahalo for supporting the Big Dog and Have a Fit and Fun 2011

Braswell Jason 17:18   Scheffer Terry 42:29:00
Oakley Peter 18:17   Shewmaker Keiko 42:35:00
Ryan Alan 18:35   Irvine Sue 42:29:00
Langtry Andrew 19:23   Williams Jeanine 42:44:00
Robinson Troy 19:57   Pearce Inessa 43:14:00
Larter Jonathan 20:43   Kaapuni Leilan 43:26:00
White Shannon 21:27   Wong Gloria 43:46:00
Pierce Kim 21:30   Knell Michelle 43:56:00
Knipers Johan 22:05   Hubbard Lorraine 44:10:00
Ahyo Nick 23:08   Wong Yuen Haddon 44:27:00
Braswell Melissa 23:16   Ahu Kaala 44:44:00
Okubo Daniel 23:20   Kamelamela Joseph 45:06:00
Ibarra Ray 23:39   Eakins Zeny 45:09:00
Waiau Kristina 23:49   Fragas Kalen 45:11:00
Keller Jeff 24:02:00   Wurtz Randall 45:19:00
Kaanapu Raymond 24:07:00   Silva Sandra 45:20:00
Okumura Kevin 24:23:00   Peterson Wendy 45:21:00
Sage Elizabeth 24:26:00   Leehong-Mauga Kehau 45:30:00
Yamada Roy 24:43:00   Yamamoto Cynthia 45:43:00
Woller Rarpy 24:51:00   Kuramoto Marie 45:43:00
Woller Marianne 24:51:00   Ikehara Alishi 46:08:00
Patterson Dawn 24:59:00   Brohmeyer Katharina 46:09:00
Wong Yuen Donna 25:00:00   Castro Braxson 46:24:00
Hubbard Bill 25:01:00   Chin Eric 46:25:00
Balingit Lyle 25:06:00   Hank Marla 46:38:00
Freitas Kelly 25:08:00   Ahu Wendy 46:44:00
Langtry Andrew 25:09:00   Chai Jodie 46:55:00
Berg Peter 25:19:00   Rock Hallie 47:05:00
Hayano Yoko 25:26:00   Borgis Piilani 47:30:00
Kuiers Lukas 25:37:00   Borgis Ammon  47:32:00
Kanehanilua Esther 25:45:00   Deweese David 47:56:00
Capati Chrissy 25:48:00   Matsuoka Derise 48:14:00
Ikehara Alan 25:49:00   Ota Andrea 48:17:00
Hank James 26:13:00   Irvine Linda 48:19:00
Yamada Wendy 26:25:00   Frankuness Leo 48:20:00
Suga Shawn 26:26:00   Alamedes Roy 49:16:00
Pocsidio Joanne 26:28:00   Unoki Karl 49:26:00
McDonald Zachary 26:46:00   Keller Grace 50:09:00
Belcher Robert 26:47:00   White Lawrie 50:26:00
Ebesugauwa Laura 27:02:00   Keller Ginger 50:37:00
Agtarap Adams 27:05:00   Spencer Meleana 50:38:00
Kehara Aaron 27:29:00   Kekua Cowen 50:38:00
Brittain Rachel 27:31:00   Keller Kim 50:40:00
Wurtz Zach 27:36:00   Correia Bethany 50:40:00
Nelson Brooke 27:41:00   Correia Michelle 51:15:00
Geronimo Roy 27:48:00   Irvine Cindy 51:36:00
Morita Aaron 28:07:00   Irvine Robert 51:37:00
Berg Cherie 28:09:00   Nelson Cooper 52:27:00
Gingrich Heidi 28:16:00   Nelson Jim 52:28:00
Keane Charles 28:26:00   Nelson Allison 52:31:00
Tehero Fermin 28:31:00   Nelson Cindy 52:32:00
Rock GA 29:09:00   Nelson Taylor 52:33:00
Adachi Dave 29:10:00   Nelson Jillian 52:34:00
Mauga Russell 29:26:00   Tanaka Wayne 53:25:00
Durkan Monalisa 29:26:00   Gray Angel 54:12:00
Chu-quinn Shawn 30:22:00   Pinner Moana 54:18:00
Foster Bruce 30:41:00   Pinner Pascale & Creek 54:27:00
Dog Big 30:43:00   Brown Pua 55:09:00
Heaukulani Charles 30:43:00   Wagner John 55:11:00
Shigeoka Dennis 30:57:00   Laier Autumn 55:42:00
Deater Paul 31:00:00   Seril Swan 55:42:00
Heaukulani Keina 31:35:00   Chesser Avery 55:54:00
Ebanez Brett 31:38:00   Chai Darlene 56:48:00
Chai Allison 31:39:00   Chai Robert 56:52:00
Morita Brandon 31:42:00   Hammes Kathy 57:17:00
Swanson Suzanne 32:02:00   Hammes David 57:18:00
Huston Darrel 32:56:00   Wilson Nona 57:24:00
Svaty Anne 33:06:00   Dramer Kamala 57:25:00
Rhyss Joyi 33:07:00   Ohiilawe Kawailele 57:35:00
Enoch Chris 34:31:00   Chong Emma 57:44:00
Black Bubby 34:44:00   Mason Alice 57:46:00
Chang Jerry 35:18:00   Mason Riley 57:47:00
Nipper Stephanie 35:47:00   Mason Paul 57:49:00
Kaapuni Timothy 36:08:00   Ikehara Terrie 58:08:00
Naniole Jimmy 36:30:00   Ahnee Brannon 58:11:00
Naniole Eva 36:30:00   Kehara Austin 58:11:00
Heaukulani Kelly 36:32:00   Rock Jimmy 58:28:00
Shewmaker Peter 36:39:00   Lambert Su 58:52:00
Carocci Carla 36:48:00   Kippen Autumn 59:34:00
Osborn Hannah 38:08:00   Burke Napua 59:52:00
Chai Stephanie 38:49:00   Solomon Isaac 59:45:00
Bugado Michelle 40:17:00   Fragas Harlen 59:52:00
Fragas Nai’a 40:19:00   Langtry Isabel walker
Fragas Leona 40:24:00   Unoki Andi walker
Pacheco Cody 40:28:00   Kagawa Edwin walker
Herras Nalu 40:39:00   Langtry M aribel walker
Heaukulani Io 40:39:00   Unoki Merle walker
Pacheco Taury 41:03:00   no name   walker
Carvalho David 41:10:00   no name   walker
Sook Chong Kyong 41:27:00   no name   walker
Miyamoto Annette 41:28:00   no name   walker
Rosene Ken  42:04:00   no name   walker
Shewmaker Mike 42:28:00   no name   walker

January 1, 2011 Posted by | Events, Running on the Big Island | , , , , , , , , , , , , , , , , , , , | 2 Comments