RAS Training Grounds

My Training grounds for RAS:
Ala Moana Beach Park/ Magic Island

Ala Moana Beach Park is a beach and park area approximately just over a half mile long located on the Makai(ocean) side of Ala Moana shopping center. With a closed swim channel just over 1k (1000 meters)long and a side park officially known as "Aina Moana park" but known among locals as "Magic Island" it is a good place to run, (both on the sand which is about 3/4 of a mile and on the paved walkway/bike path which once around is almost 3mi.)prone/knee paddle and stand up paddle. It is also a good place to test new equipment such as prone/knee paddle boards, stand up paddle boards, fins, etc... Given that I spend almost all my time there, I couldn't be happier to use the park as best I can to train. I also use it as a start off point for open water swims and paddling to Sans Soucci Beach/Kaimana Beach at the end of the Waikiki area. Sometimes I also go out to the Honolulu Harbor Buoy. {If you want to see my any of my routes that I mention here; follow me on twitter (http://twitter.com/WatermnsJourney) there you can click on my twitter updates and follow my routes on Google Maps.}

Kewalos Basin to Diamondhead Point
This open expanse of water is great for training. Going towards Diamond head from Ala Moana you have to work against the trade winds when paddling or swimming. Given that I will be working against the wind most of the time from Kailua Beach to Kokohead point, its definitely needed! Coming back from Diamond head point towards Ala Moana I can practice "catching bumps" or paddling onto small open water swells to gain extra speed and decrease my time per distance. Even though this stretch is open water and currents/tides/swells do come into play with how I take my route to and from point A to B; it is pretty shallow between the Ala Moana Lagoon and Kaimana Beach. You can see the bottom almost all the time with depths ranging between 4 feet and 30 feet as I go over lava reef fingers sticking out into the open sea. When swimming across this stretch, you can really feel the difference with the currents especially on low tides. More about that on a future swim blog here at waterman's journey.

Ala Moana to Honolulu Harbor Buoy
When I want to see how blue water gets so deep it looks purple, I take a paddle out to the Honolulu Harbor Buoy. The buoy can be seen on the horizon from Ala Moana Beach. It's about just over a mile and a half out there. It has been a good starting point to paddling over open water. I usually take a 12' standard rescue board out there and knee/prone paddle it. Using the stock prone race paddle board I cut good 20 minutes off my time!

Hawaii Kai to Sans Soucci/Kaimana Beach
This is the typical downwind run paddlers of all kinds use from stand up boarders to One man canoes and downwind knee/prone paddle boarders. It is fun and a good place to really get into "catching bumps." With the wind at your back you can really get some speed going down from swell to swell. Once Blackpoint is reached you can get knocked around with swells bouncing off the cliff face. The water is very rough needless to say.

Moana Falls Run (6miles)
Running from Dole St. and the McCulley St. bridge, it is three miles up Metcalf to University Ave. to Manoa Ave. to the Manoa Falls trail head. From there it is an easy run back. It's my starter run to get used to going up steep grades.

Dole St. to Tantalus and back to Dole Street/McCulley (11mi)
This is by far probably one of the longest training runs I'll be undertaking. I am going to try and make it after a few runs up to the Manoa Falls trail. It is absolutely beautiful but also practical with a lot of tree cover to help keep me cool. I'll have to take plenty of water with me though as there isn't much on that long long run in the way of restrooms or water access. This is probably as steep as the Pali Hwy that I'll be running along.

Get your mind right

This is a good article written by Dave Kalama. I definitely will keep this in mind for the RAS coming in August.
Get your mind right

Race Against The Sun

What is the "Race Against The Sun?"
Earlier this month(May 2011), I decided to follow along with my friend Jeff K. and run with him on his own set course he calls "The Race Against The Sun." Beginning at Ala Moana State Beach Park it is a 15+ mile run straight through downtown Honolulu, up the Pali Hwy, then down the old Pali road to Kailua Beach Park. From Kailua Beach Park it is a 23+ mile paddle upwind to Makapu'u point, then around Hanauma Bay,then downwind to Black point, around Diamond Head point, then back to the Ala Wai Harbor Channel to end back up at Ala Moana Beach Park.

If all this sounds like a full day-it is. We will start at day break and hopefully I will be able to make it back just before sunset. I plan on running the course at a 7min/mi pace. Going up the hill over the Pali I am sure I will be slowing down some. The paddle will be the toughest part coming off the run it will be going against the wind which can be grinding! Eventually the wind will be at my back as I come around Hanauma Bay which I am sure will be a welcome relief. In true spirit for Waterman's journey I will be posting up videos of my training for both the run and the paddle portion of this "race." I have already been given good training advice From Jeff K. who has done this course before.

Goggle Map Overview of the Race:
Copy and paste into your browser to see Google Map overview of the race course:
Run portion: http://www.daftlogic.com/projects-advanced-google-maps-distance-calculator.htm?sigupverifyemail=631b5d22842e4efaddd00397f98f161b&username=Watermansjourney#loginbox"
Paddle Portion: http://www.daftlogic.com/projects-advanced-google-maps-distance-calculator.htm?sigupverifyemail=631b5d22842e4efaddd00397f98f161b&username=Watermansjourney#loginbox"

Why do this course?
This course is a good start to learn a few things about what I can do-not only on the water but where my endurance lies. I love a good challenge and challenges like these really help you to put yourself in perspective. It is always a good thing to know what you can do and gives you an idea of how to push yourself to a higher plane of performance. In doing this challenge I can also learn a few other things, like how to train better. It is not enough to just run run run and paddle paddle paddle-although I will not argue that time spent running and paddling will help to improve technique and performance to certain extent. Using a combination of distance runs (paddling/running), sprints, and certain days to focus on technique, I hope to improve not only my endurance speed but also my efficency in paddle strokes and running.

Running and paddling (and swimming) are good indicators of your overall cardiovascular capabilities. To me, they go hand in hand with your ability to push yourself into bigger surf and rougher water conditions. Regarding Ocean Safety-which is what I do for a living; this can mean the difference between making the rescue and getting your victim to shore or wallowing out in the surf and being unable to maintain your job performance. I love what I do and I really, really care about people, I would not want to put people in jeopardy because I only do the minimum. I want to train on and in the water to be the best I can be. As these posts progress, you will find me not only doing longer distance runs and paddles and swims, but also see me push into bigger surf and rougher water conditions. I will talk about training, equipment, conditions and where I stand by what I have done, what I can do, and where I can push myself to go. It is my hope that you also do this for yourself within a safety consientious perspective as well.

Here is the race from my viewpoint as a ocean safety consientious person:
My experience level:
I have limited experience paddling such long distances in open water.
I have limited experience paddling a "stock" prone paddleboard.
I have plenty experience running long distance (although not up to marathon distance) and I have had some training running cross country.
I have plenty experience running over trails as well in cross country.-I need to get back up to speed.
My abilities:
I have had plenty experience making mid distance paddles on a stock rescue boards over the years-so I have a basic idea of what to semi-expect (standby for videos!)
I know how to run decently to make the distance required to get to Kailua.
I am a quick learner and have access to a good stock paddleboard to train on (mahalos to my good friend Bianca S. for lending me a good stock paddleboard to learn on.
I have a good idea how to train to do long distance with help from my friend Jeff K.
I feel that I can do this and can make the effort and time needed to train for this.
My equipment:
I have a borrowed stock paddleboard on loan from my good friend Bianca S. to train on and run the race on. It is a 12' long prone paddleboard by C4 waterman and has been used in races before. It is in excellent shape and designed for distance paddling.
I planned to run in vibram five finger shoes but on the account of short time in which to get them i will just use a good pair of running shoes and jammers to run in. On my paddle I will invest in a good rashguard to stay comfortable and dry.
Most importantly, I will be using a good waterbottle/ camel back and plenty of cliff bars to stay hydrated and keep up my energy.
The Conditions:
The run will mostly take place on flat surface asphalt/cement, and once going down the Pali it will be a slippery trail with mud and wet rocks. The hill going over the Pali is gonna be a bummer to get up and over without fail I am sure. I will just have to spend some time practice running up hills in the Makiki area and running over flat ground in the Honolulu area.
The first half of the paddle will be in roughwater against the wind type conditions. The second half in downwind conditions. Being on the southshore of the island we generally have trade winds blowing from the northeast towards the south/southwest. I will have to spend plenty of time going both with and against the wind. I also need time and experience trying to catch the small bumps going downwind to help me along in improving my time and effeciency paddling.
Respecting The Enviornment
I will be running with Jeff K. during this race but as he is in excellent shape and has the experience running this course I will have a good challenge trying to keep up with him. The run portion follows along the Pali Hwy so keeping an eye out for traffic is a must and the wet trails at the top of the Pali on down I will have to keep an eye out for slippery conditions (it rains a lot in that area) On the water I will have someone following and checking me in from shore with a good pair of Binos at certain waypoints I will have designated by then. I also have to make sure that I can handle going against rough upwind conditions as they can put you out to sea if you can not power through them.
In short;
As You can see I have a lot on my plate, but I have a good idea what to expect and I have been talking to a few people with experience paddling and paddling in the areas that I will be going through. Check back to see where I am at in training. The race is going to be in mid- August 2011. I have a few months but in the words of Robert Frost, "The woods (the seas for me)are lovely, dark, and deep/But I have promises to keep/And miles to go before I sleep/And miles to go before I sleep."

Test video One (1)

Four Principles of Water Safety

In any endeavor, you can usually find basic ideas that always remain true (Principles) to that which you are learning. I spent the last 11 years now in the ocean learning how to surf and swim in it among other things. I spent the last eight as a lifeguard in three different water safety agencies between California and Hawaii. While working with these agencies I learned that there are some common themes that keep recurring when it comes to being safe in open water. I thought about the best way to identify them in a simple and easy to remember manner so that no matter what it is that you are trying to do in the water-you can always think about them as a checklist, or as a guide to help keep you safe. So here goes:

The four principles of water safety are: Know yourself, Know the conditions, Know your
equipment, and Respect the water.

Sounds simple right? Well, there is a lot involved with each of those ideas if you really think about them and keep them in mind. Here is how I think about them:

Know Yourself:
This is more than just a philosophical statement. Knowing yourself means in physical terms, that you know your abilities(i.e. novice, intermediate level), your limitations, and also just as important what your goals are. If you want to learn how to swim out in open water then you need to know how well you can swim in a pool, how comfortable you are in currents, what your endurance level is, etc.. If you want to swim in an open water race then you need an even greater understanding of those things I just mentioned. In surfing this can also mean that you know how much confidence you have in your abilities. You don't want to pull back because you are too scared to make the drop in large waves, you can get hurt by becoming a part of the lip and going head over heels over the falls. You really have to know what you can handle and be prepared for it mentally. I could go on and on with other examples but we need to move on.

Know the Conditions:
This is probably something that you will never stop learning, especially if you decide to move on to greater and more physically demanding activities in the water. Learning the conditions of the water means not only learning the multitude of variables there are (I.e. wind, swell direction, tide, currents, the bathymetry of the bottom, sand bars, reefs, ledges etc) but also what variables to consider for what it is you are doing. Scuba divers don't need to know the size of the waves that are breaking above their heads, but they may need to know what the currents are doing in the area they are diving at that may be caused by the swell causing the breaking waves. Some people spend years learning these things. If you talk to experienced watermen you will be surprised how much information they can tell you about a particular area (of beach and water). There are sailors who can tell you there is a landmass nearby just by looking at the currents around their boat. Knowing the conditions means you develop and fine tune your attention to detail. It means that you study the area (beach and water) that you are going to be doing your water activity in. (I.E. studying your entry and exit points at the beach so you can get in and out safely even if the conditions develop into something more serious and threatening.) Knowing the conditions can make or break your session in the water. Always study the conditions and keep learning about them, especially if you are going to an area that you have never been in before. Moving on....

Know your Equipment:
Talk to any lifeguard or waterman and they can tell you how important it is to know what your equipment can do and what condition it is in. Knowing your equipment means that you take care of it because it takes care of you. (This is probably coming from my Marine Corp days, Ask a Marine what his rifle means to him and you'll see why.) If you were to swim out on a big day at the beach with waves crashing overhead, you don't want to find out that the reason your fins came flying off was because you had swim fins on instead of surf fins-which are designed to work in waves. Nor would you want to realize that you left your fins in the sun all the time and the crystallized rubber cracked and your fins failed you when you needed them the most. That's from a lifeguard's perspective. But you can probably see how this can relate to anything else you would use and rely on in the water. One other thing about knowing your equipment, you should try to learn the tradition of where your equipment came from. This is giving respect to the tradition of those who came before you using whatever it is that you use. (I.E. Tom Blake developing the first hollow balsa paddleboard to surf and workout on in the off-season for waves in California.) I take time to learn as much of the history about surfing, lifeguarding, swimming, etc as I can. It helps you develop a sense of respect for what it is you do, and take pride in doing it.

Respect the Water:
One thing about working with the water, it humbles you. It is also good that it should. When you respect the water you keep in mind the forces of nature, or the will of God or whatever it is that you believe. For this situational awareness is what pops in my head; being aware of what is going on around you at all times. When you forget or become complacent the water will be quick to remind you who is boss. And believe me when I tell you from personal experience, it can seriously injure or kill you when that happens. I've gone out with waves way too big for the board I had (know your equipment, right?) at El Porto in California and I will never forget being dragged underwater along the bottom for what had to be a hundred yards at a time, wallowing in foam and trying to breathe, literally I was fighting for my life. I quickly learned to seriously think about everything I was doing then and on to this day. I was lucky that day and remember it vividly. Be humble. It's that simple. Respecting the water means you come prepared for whatever it is you are doing, getting in shape both physically and mentally (know yourself).

There you have it-the four principles. There is SO much more I could talk about for each of them-eleven years worth of experience. I hope you consider them because they could save your life-they have for me. As I write in this Blog I will probably talk about them a lot, and reiterate them over and over in different ways. They might also work for a lot of other things as well-maybe mountain climbing-I'm sure you have to know all those things before you go risk your life going up and getting into situations on rock faces where all you have to rely on is only yourself or you are responsible to a partner who is with you.

How to keep You and your Family safe in the water:

BEACH SAFETY BEGINS WITH THE PROPER PRECAUTIONS:

Use a good reliable sunscreen at least SPF 50 or more. Don’t forget to reapply; even if it is water proof/resistant. Most sunscreens will break down just wearing them.

Make sure you and your children stay well hydrated; bring a good sports bottle with you and know where you can get water if you need it. If no fountains are available near the beach bring plenty of bottled water.

Leave valuables in your car or trunk; don’t bring them with you unless you intend to use them.

Watch your belongings. Lifeguards can not watch your things for you. They often can not stay on tower while performing their job. They are not responsible for storing your belongings in their tower.

Watch your children. Lifeguards can not watch or attend to your children. They are responsible for the entire beach and have to respond to emergencies. Remember: You and you only are responsible for your children.

Do not dive into the water if you can not see the bottom.

Don’t dive into oncoming waves. They can throw you backwards or into the sand and injure you!

KNOW YOUR SURROUNDINGS:

Know what is going on around you.

Read the warning and advisory signs posted at the beach you are at and be mindful of them.

Look for a lifeguard tower and see if they are on duty.

Watch for waves while you are in the water. Remember: NEVER turn your back on the ocean.

Make sure you can safely EXIT the water BEFORE you get into it.

Watch where you place your belongings. Stay away from coned areas on the sand as they usually are marked for a reason (Emergency pathway for lifeguards, paramedics, etc…)

Keep your belongings high enough on the sand that the high tide of the day will not get them wet if you are away.

Look to see what type of bottom there is under the water; sandy or sharp reef? Watch your step!

TALKING WITH THE LIFEGUARDS:

Ask where the safest water is for you and your children. They may tell you that the beach you are at is not safe and will suggest another one. They may also move you to another area of the beach where it is safer.

Ask the lifeguard what the conditions are and if they will change. (an incoming swell may make the same stretch of beach dangerous hours later.)

Ask about any marine life that my be in the area. Jellyfish usually show up on Oahu’s beaches about eight to ten days after the full moon.

Ask about dangerous areas to stay away from or to keep the kids away from.

SOME COMMON THINGS YOU CAN DO TO HELP YOURSELF AND YOUR FAMILY:

Use a solution of 25 percent white vinegar and 75 percent water to care for jellyfish stings. Lifeguards often carry this solution in their towers.
If stung by a jellyfish DO NOT rub the area affected, little needle like structures called pneumatisists stuck to your skin will push more poison into the skin when stimulated by touch. The white vinegar solution nuetralizes them from pushing more poison into the skin.

Clean and care for any cut, scrape, or broken skin immediately. Use iodine or alcohol to disinfect it. Natural bacteria live on the reef, rocks, animals in the water.

If you or the kids are going to go back in the water after being cut, clean, disinfect and bandage broken skin after you get out of the water or it does no good.

If you are punctured by Vana (Sea Urchins) do not break off the needles by pulling on them. Their tips are barbed and will snap off in the skin. Clean and bandage the area affected. Make sure you keep the area disinfected!! The needles are made of protein and can be partially dissolved with meat tenderizer powder and water solution. (Lifeguards will not remove needles as they are not allowed to. See a health care professional to remove them. Lifeguards do not have meat tenderizer with them.)

KNOW THE OCEAN CONDITIONS:

Know your entry/exit from the water. This includes multiple entry/exits as they may change with the conditions.

If you plan on engaging in ocean going activities choose a beach and ocean conditions that are appropriate for your skill level.

Make sure that your type of activity is allowed on the beach you plan on going to. (i.e. Surfing in designated non-surfing areas.)

Know the type of conditions to expect in the particular season you are in. (i.e. north shore is generally calm and quiet from the end of June till September, any other month the surf can range from 1’-2’ to 20’-25’.)

KEEPING THE KIDS SAFE:

Watch your children. Never let them wander off. Especially in the water. Keep an eye on Toddlers AT ALL TIMES, even if they are right next to you. (Toddlers can drown in two inches of water because of their inability to pick up their head!)

Give your older children boundaries when you get to the beach, tell them where they may and may not go.

Teach your children how to swim.

Have non-swimming kids to stay in chest deep water only. Also have them wear Coast Guard APPROVED life vests ONLY. NEVER trust inflatables. (Water wings are NOT approved flotation devices and can NOT keep a child’s head out of the water!)

Give the small children an easily indentifible landmark to look for so they do not get lost. (A good one is to show them the number and/or letter designation of the lifeguard tower you are closest to.)

Teach your children that they can go to a lifeguard for help.

OAHU'S FAMILY FRIENDLY BEACHES:

Waikiki Beach
Ala Moana Beach Park
Waiamanalo Beach
Kailua Beach

DANGEROUS AREAS:

Places where there is no protection from the incoming sea. (i.e. on the sea side of a rock wall/groin)

Groins and areas where the ocean can sweep you off your feet.

Crevices and holes in the reef, rock walls, underwater structures. Vana (known as sea urchins) grow in-between crevices and under the low tide water mark. They can poke you, break off under your skin, and infect you with the natural bacteria on them. Eels also like holes and crevices and are known to be aggressive and to bite.

Beaches where the shore-break is waist high and above. Shore break can cause serious injuries including; broken bones ( broken necks, shoulders, wrists, knees and skull fractures), concussions, and broken eardrums.

Shallow reef areas (floating over one on a air mattress)

Areas where there are no other people.

Areas where no lifeguards are present.

FREQUENTLY ASKED QUESTIONS:

Are there sharks?
Yes. There are. Many Of them. The good news is that they are not going to come after you because you are in the water. Sharks frequent certain areas and are creatures of habit for the most part. They mainly hunt at dusk to sunrise and in murky waters. In Waikiki and Ala Moana they generally do not come around (heavily populated beaches) they tend to stay away from shallow waters. No, there is no fence to keep them away. To ease your fears, visit the Waikiki aquarium or sea life park and learn about them, they are very interesting creatures!

What do I do if I see a shark?
Stay calm. Try and not splash as you swim to shore. Notify the lifeguard.

What are rip currents?
Rip currents are areas of water that move out towards the open sea from the shoreline. As water gets piled up onshore or in a confined area (such as a cave) by incoming waves and other water movement, the water will find the least resistant way to get back out to open sea. Often channels in the reef and/or the sand will provide a pathway for this water. The water moving in these channels can move very fast and with a greater amount of force than water outside the channels. They are the most dangerous during periods of high surf and/or during low tides.

How do I avoid Rip Currents?
Ask a lifeguard to identify them for you. Also ask where the channels along the shoreline are. Avoid those areas.

What do I do if I get caught in a Rip Current?
Stay calm. Do not try to swim directly into shore. The water is often way to strong to swim against and will only tire you out. If you get caught in a rip current swim parallel to the shore line until you no longer feel the water pushing you out. Then swim into shore. If you must swim in; swim in at an angle, not directly to the shoreline.

What about jellyfish?
The most common type of jellyfish that you can encounter in Oahu’s waters are moon jellyfish, box jellyfish, and portugese man o’ war. Most jellyfish stings are irritating and painful. They can be cared for by lifeguards at their towers with a vinegar and water solution and/or hot packs.

When and Where do Jellyfish come in?
Box jellyfish show up on Oahu’s shores approx. ten days after the full moon. They usually appear for about four or five days then will dissipate. It is not known exactly why these jellyfish influxes come with the moon’s cycle. The Lifeguards will usually have all the information you need to keep you informed about jellyfish influxes. You can also visit a few websites at the END of this BLOG to keep you informed about the next influx of jellyfish. Influxes vary in regard to the amount of box jellyfish. It could be a lot or a little amount of box jellyfish. Jellyfish can usually be found along the shoreline at any beach but are found mostly on Oahu’s southern and eastern shores. Portugese man o’ war are usually found on eastern (Windward) shores.

What do I do If I see a Jellyfish?
If you are in the water swim calmly away from it. Avoid the tentacles as they are what sting you. Inform the lifeguard if you see one in the water or washed up onshore.

GOOD WEBSITES TO VISIT REGARDING BEACH AND OCEAN SAFETY:

www.oceansafety.soest.hawaii.edu/
Gives you up to the minute ocean conditions around the island. Also gives you warnings and alerts for surf and Jellyfish sightings. Make sure you look at the Oahu map.

www.aloha.com/~lifeguards/index.html
Gives you information on local beaches here on the island of Oahu.

www.2sitechawaii.com/freinfoahbea.html
Gives you information on where to go during which months as well as links to The Bus system here on Oahu to get you to those beacheS.

www.isrswimschool.com
Teach your infants to six years olds how to survive in the water. This school gives children the basics on how to survive in the water.

An Introduction

Waterman; [waw-ter-muhn];
-noun;plural-men:
1. a person who manages or works on a boat; boatman.
2. a person skilled in rowing or boating.
3. a person who is proficient in the study, understanding, and utilization of the ocean's dynamics and its environment. In a broad perspective a waterman could be a fisherman, a diver, a lifeguard, a sailor, a surfer, etc... In a more modern perspective the term waterman refers to an athlete whose expertise includes the use of multiple watercraft and equipment.