Maui - our best vacation ever!

Lahaina Welcome Sign

Maui….the ultimate Anniversary Vacation!

Amy and I went to Maui in late January to celebrate our 27^th wedding anniversary!  This was a surprise Christmas gift I gave to Amy.  She has been wanting to go to Hawaii since our 20^th Anniversary and we were finally in a place to take the trip.



Flight Out

So on Tuesday, January 28^th, Amy and I got on a noon flight to Maui.  The flight is eight hours, and there is a four hour time difference between Maui and Dallas.  We arrived just after 4 pm local time to a wet and rainy afternoon.  We got our luggage and our jeep rental, and we were off to the Westin Resort just outside of Lahaina on the west side of the island.

Wind Mills along the mountain

The drive is a beautiful scenic trip along Highway 30.  It is a slow drive with the ocean on your left and the mountains on your right.  I was surprised to see all wind generators along one of the mountains, I did not think they would want to change the view like that! 

As we got closer to our hotel, you could see the signs of civilization as we got into Lahaina.  It is a six red light town!  The resort was nestled among seven or eight other resorts, with a beautiful golf course shared in the middle.

The resort entryway is beautiful - with a waterfall, a pond full of fish and a few flamingos.  Our recently renovated room was cozy and had a view of the pond and palm trees.  We could sneak a peak of the ocean, but our room was a bit too low to see a full ocean view.  We took a short walk along the seashore and grabbed a quick bite at the local shopping center and called it a night.

Flamingo's in the Hotel Pond

Pool Area

View from our room

Wednesday began with a wonderful breakfast at the hotel.  They had a huge spread at the buffet.  Amy had the traditional eggs, bacon and pancakes, and I fell in love with all the local fruit!  I discovered papayas and I was in love!  I do not think I have ever had them before.  I must have eaten a pound of them! 

After breakfast we headed to downtown Lahaina where we had reservations for a whale-watching tour with Pacific Whale Foundation!  The docks are right behind the famous Banyan tree. 

 

This is a very old tree that spreads itself across the entire park.  

Whale

As soon as we began we immediately saw whales playing all around, blowing water out their spout, and showing off their jumping and splashing capabilities.  

Spinner Dolphins

The boat captain found a spot with dolphins.  We saw a large group of spinner dolphins - there must have been 30 or 40 of them playing in the sea.  I have never heard of them, but they like to jump straight up out of the water and spin around.  They swam along the side of the boat and in front of the bow - diving in and out of the water.  The fascinating site was seeing the dolphins swim on their backs since they had very light colored bellies.  It was amazing to see the various colors.  

We got our fill of whale sightings and certainly got our money’s worth.  We took over 200 pictures of whales and dolphins trying to capture the action of the great animals.

After the tour we spent some time checking out the local shops.  We got a bite to eat at a local diner and then found some great macadamia nut ice cream!  

Amy on the Waterfront in Lahaina

Later that afternoon it started to rain which is common on the island in the winter.  We saw several rainbows - there were double rainbows and in the mountains you could see a complete rainbow end-to-end.  It was a beautiful site.

Dinner was a nice relaxing meal at the Lahaina Fish Company overlooking the ocean.  Most of the restaurants were open air - the weather was just perfect night or day.  This was a nice relaxing dinner with a quiet romantic atmosphere.

Thursday started out with a traditional breakfast at another resort restaurant called Cast Away.  It was a small restaurant with a few more affordable options.  I had more local fruit and Amy got some pancakes.  Our plan was to take a ride on the Sugar Train.  It is a local train that runs 8-10 miles with three stops.  After sharing our plans with the hostess - she said we should save our money and take a drive along the west side of the island.  She gave us a map, pointed out a few key stops, and we were off!

 So we headed out in the jeep and took the top off.  We had to be back for our reservation at 5:00, so we have plenty of time to just drive.  The drive was simply amazing - we went through Kaanapali and then Kapalua.  The drive was on a small, windy road with lots of scenic stops.  We found one area filled with surfers trying to catch waves and other areas of beaches that were so remote no one was on them.

We discovered that we drove past the famous “blow hole” in Kapalua so we had to backtrack to find it.  The blow hole was a hole in the rock just off the beach.  As the waves came in, it created pressure along the rock and then the water blew straight up like a geyser.  We did not venture all the way down the hill to stand on the rock, but we did get some great pictures.

After that we got back on the road where the signs that say falling rock were - very true!  We saw rocks in the road that could have stopped a car in its tracks if you were not paying attention.  Construction crews were out removing the larger fallen rocks from the roads.  Many of the bridges were one lane and you had to be careful driving around the blind corners and tight turns.  As we made our way to Kahakuloa the roads narrowed down to one lane only.  

Kahakuloa from Above

We were told we had to stop by and see Aunt Lorraine.  This was a great suggestion.  She had an assortment of homemade pies, banana bread and handmade coconut chips.  We had some of the coconut pie and it was the best I had ever had.  Nice and cool with coconut chips in every bite.  We also had some of her famous banana bread and it was also very good.  

One of the cyclists we saw on the road had also stopped in to take a break.  He was a nice guy from Washington State who was also planning to make the whole trip around the same path we were on.

One lane roads......

With our fill of desserts we got back to the road, stopping at more scenic turnouts and taking more pictures.  We stopped at a local fruit stand and learned about the Mendoza family in Waihee - a very rich family who owned a large piece of property on that side of the island.  The proprietor of the fruit stand was making fresh coconut candy and I picked up some fresh cut papayas to take along the route. 

Civilization started to show back up as we ventured into Wailuku on the way to Kahului.  Fortunately the roads got better and wider.  We went on back to the airport and traded in the jeep for a silver convertible mustang.  The jeep had a funny smell from someone else leaving seashells in the car and the heat of the sun made the smell even worse!  The mustang was certainly a nice change given our next adventure.

We got back to the hotel and cleaned up for our dinner cruise.  The cruise was out of Lahaina and it began with a peaceful ride along the shoreline.  

Dinner Sunset View

The sunset was beautiful as it started to hide behind the other island.  We met Tom and Laura from Houston; they were recently married and he owned a house on the island.  They had some great stories to share and they gave us some ideas for the next day’s trip.  Dinner was served as the sky turned dark.  





The boat turned around just in front of our hotel and the night started to turn cool and breezy on the boat. The ride back was filled with a one-man band singing classic songs for everyone to sing along with, or you could dance up on the bow of the boat. We headed back to the hotel, watched a movie and called it a day.

First Sunrise

Friday began with an early 5 am departure from the hotel heading up to Haleakala Summit.  It is not very far away but the drive is very slow.  Mount Haleakala is where the sun rises up through the clouds at 10,000 feet.  The temperature was about 40 degrees at that height.  The drive was along the side of the mountain with many tight turns and steep inclines.  It was dark, so we could not really see anything but the road ahead and the city lights far below us.

Second Sunrise

The sunrise was well worth the early morning drive.  We shared the view with about 100 other tourists.  The sunrise is different because we were above the clouds, so instead of the seeing the sunrise above the earth, it was a sunrise above the clouds.  We got a bonus because as the sun rose, it went back into the clouds and reappeared again as it rose above the second set of clouds.  They called this a double sunrise. 


The local park guide sang the morning praises as the sun began to rise.  This is a local tradition done to give thanks.  We did not opt to take the bikes down the mountain as many tourists do.  I hear it is a really fun excursion but we chose to take off to Hana.

As we headed down the mountain we decided to take the back way around the island to Hana.  It started out on Highway 31 towards the southern remote part of the island.  After the local winery there was nothing but ocean views on our right, mountains on the left, lots of cattle crossing guards and some very treacherous roads that need some attention. 

We saw a lot of "One Lane Bridge" signs

We needed the jeep!

The area was very isolated - there we very few homes and no businesses.  We only saw a handful of cars and a few farm trucks.  The roads progressively got worse and turned to dirt as you got farther and farther away from civilization. 

Black Beach

As we got close to Kipahulu civilization began to return.  We were at the end of the traditional “Road to Hana” so this is where our adventure began.  We made multiple stops as we saw lots of waterfalls, steep cliffs, and beautiful mountain views.  We saw the black beaches on the southern side of the island.  It is obvious why this area is so sparse.  There is not much to do but enjoy the drive and there weren’t any beaches.  We did see the red beaches just before Hana and some of the locals were out enjoying the day there.

Red Beach

Coconut Ice Cream Stand - all plant based!

We stopped in Hana, ate at the local restaurant and rested for a bit.  We got back on the road and saw more waterfalls and scenic stops.  We did stop at a few of the local shops and stands along the way.  The best stop was the coconut ice cream stand.  There we got a bowl of vegan coconut ice cream.  This was a delicious treat - it was served in a real coconut shell with a wooden spoon.

Conquering the Mountain.....well of, the rock!

The road to Hana also had many one lane bridges and blind turns.  You could tell when the locals were driving because they went very fast and had little time for us tourists blocking their way!

The weather started to turn to light rain so we limited our stops.  As we got closer to Kahului the sun came back out.  We stopped near Pauwela where we walked the beach and saw some surfers.  We got a little wet when an unexpected wave hit the rock and splashed up on the beach.  This was funny to the locals as they laughed with us. It was like the funny videos you see on TV where the tourist gets surprised by the unexpected waves coming in. 

We headed back to the hotel, grabbed some pizza, and watched a movie.  It was a long day so early bedtime was in order.

Saturday was a peaceful day back at Lahaina.  We started the day with a couple’s massage.  We visited more shops and that is where we found our matching outfits for the Luau that evening.  I know it is quirky to have matching outfits - but we loved it.  We went back to the hotel, cleaned up, got our matching outfits on and headed to the Old Lahaina Luau.  We weren’t sure if there was going to be a Luau though.  It rained hard for a few hours beforehand, but as the gates started to open - the rain moved on. We had a beautiful evening before us.

At the luau there was a pig in the ground cooking, coconut opening demonstrations, and fishing net lessons. The luau was a series of local dancing and stories.  The dancers were great and it was very educational to hear the old stories.  The food was good and there were plenty of desserts to eat.

Running Path 

Sunday started out with a nice eight mile run for me into town.  It was great running along the ocean trail and - because it was early - it was very quiet and peaceful.  







When I returned, we headed to town for a quick breakfast and then Mass at the downtown Maria Lanakila Catholic Church.  

The church had tall vaulted ceilings, their windows open and the priest even wore a Lei.  The church was beautifully filled with local artistry, statues and paintings

We then drove over to Kihei where there were lots of beach parks and shops.  We ended up stopping in Makena and eating at Cheese Burger in Paradise.  They had the “big game” on and we enjoyed the upbeat game atmosphere, although we soon lost interest in the game.  After the halftime show, we drove back towards the hotel - making several stops on the highway to view the active whales in the ocean.  We did stop at Leoda’s pie shop just before Lahaina and we had coconut pie and peanut butter chocolate pie.  Although I am not a big dessert fan anymore - these where simply irresistible delicacies!

Full breach whale splash

This was off Hwy 30

After we got back to the resort we headed down to the Jacuzzi.  Just one problem, ours was broken!  So we ventured over to the neighboring hotel to use theirs - we snuck in quietly and found it!  We met some folks from Denver and they were crying over the game.  We had some great laughs with them.  That evening we ate a light meal on the beach near the hotel.

Monday was our last day of the trip.  We decided to head to the beach in front of the resort.  We had yet to spend time on the beach just laying around and soaking up the sun.  I got brave and ventured i to the cold water.  If you have never been on a Pacific Ocean beach you are in for a huge shock.  The waves are very strong, nothing like the Gulf of Mexico.  The waves can knock you over in an instant, and the currents can cause you to quickly lose your footing. 

Braving the waters....

Looking for shells was a challenge.  You had to go waist-deep in the water to find them and then fight the waves as they try and pound you into the sand.  The waves won a few times, but I did find some great shells and coral fragments to bring home. 

We cleaned up and packed our bags, then headed back to Lahaina for lunch.  Before we left we bought a few photographs from a local photographer on the beach.  He had some great photos for us to hang on the walls at the house to remind us of the great memories made on the island.  In Lahaina, we stopped and had some deep dish pizza at Lahaina pizza.   We also met an old friend of mine from our hometown of Jacksonville, TX.  I had not seen Kathy in over 28 years, but it was just like old times.  We left Lahaina and slowly made our way back to the airport making a few last minute stops along the way.

Last Night at Hotel

The airport was bustling as the last few flights were leaving the island.  It was a long flight back and the plane was not very sleep-friendly, but none of that mattered because we had the trip of a lifetime!

Benefits Of Strength Training For Runners - Guest Post by Anja Koschak

Benefits Of Strength Training For Runners

Every runner-no matter if professional or recreational- is always interested in running faster, longer and stronger, but the way to get there is not by simply increasing the distance of your runs (which is a misconception many endurance athletes hold).

If you want to become a more efficient, more successful runner it will certainly work in your favor to incorporate strength training into your weekly workout regimen. Before you jump at my throat with complaints that you are not looking to get “buff”, please settle down and let me assure you that you will not become the next Mr. or Mrs. Universe due to incorporating strength training to your endurance training. What will happen, though, is that you become a more complete, a more well-rounded athlete with far fewer chances of getting injured. Sounds good? Well, lets get into the benefits of strength training for runners in a little more detail, so you will no longer be afraid of the weight room after reading this article.

 1)    Increase in Speed

Although this might sound counter-intuitive it has been proven over and over again that strength training will make you faster due to increased leg strength and better use of energy and oxygen during your runs.

A study proved when put in different groups (1. just running, 2. just strength training, 3. running and strength training combined and 4. a control group), male sports students who combined running and endurance training improved their performance in a 4k time trial by 8.6% and increased their V’O2 max by 10.4%.

The best kind of strength training to increase your running speed is heavy lifting targeting your lower body. Make sure you consult with a personal trainer or a savvy coach before you start a heavy lifting regimen! Good form is KEY.

 

2)    Body Fat Reduction

In order to become the best, most efficient runner you can be, your body composition should be large percentage of lean muscle mass vs. low body fat. Contrary to popular belief, (moderate) running alone (or any sort of endurance training for that matter) does NOT help you decrease body fat – unless you are running frequently at very high intensity. If that is not you, you need to start strength training in order to build lean muscle and decrease body fat.

3)    Injury Prevention

We all want to feel our best when we run and the last thing you want to happen is to sustain an injury that could side-line you for unknown amounts of time. Many runners suffer from muscle imbalances, joint discomfort, muscle weaknesses or even chronic pain, which all pose a hindrance in the enjoyability and efficiency of their runs. Sounds like something you are experiencing? If so, strength training will help you balance out your muscles, increase your joint stability and help you build a better base for your body, which means that you will be protected from getting injured all too easily.

4)    Better running economy

A study proved that maximal strength training improves running economy. Well-trained runners were divided into an intervention group and a control group. The intervention group performed half-squats 3x a week for 8 weeks in addition to their regular endurance training regimen. The control group continued their usual endurance training throughout said time frame. Results show that the strength training group was able to increase their time to exhaustion at Maximal Aerobic Speed by 21.3%! Note that body weight stayed the same in both groups (no bulking up for you!).

5)    Better Recovery

Strength training will improve your insulin sensitivity, which is extremely important in order to speed up your metabolism and increase your energy levels as well as prevent you from developing diabetes. (Insulin sensitivity is the relationship between how much insulin needs to be produced in order to deposit a certain amount of glucose.) Due to better metabolism and increased energy levels, your recovery from long runs will be much easier because your body will be able to convert metabolic waste into energy.

Now that we have covered some important aspects of why it is essential for any type of runner (long distance, ultra distance, short distance) to incorporate strength training to their workouts, you might be concerned with time management and how to fit in strength training on top of your running workload. I get it. Chances are, you have a job, you have a family, you already spend a good amount of hours running and the thought of having to fit in weight training at the gym seems daunting if not impossible.

 

Do not panic! Here is the great news: Experts have agreed that not a lot of time in the gym is required in order to see significant results for your running performance. The common census is that just 30 minutes of 8-12 exercises 2-3 times a week will yield great improvement for your running efforts. While lifting heavier weights will increase your strength and in consequence make you faster, some runners prefer to keep their strength training to all calisthenics (body weight exercises), which in most cases also helps you avoid muscle imbalances and maintain good form during your runs.

Either way you look at it, you cannot deny the great benefits of strength training for endurance athletes- especially runners. I sincerely hope you will make the adjustments needed in order to fit in some strength training in addition to your runs. Be better, be faster, be stronger and always ENJOY the journey!

About the author:

Anja Koschak is a personal trainer and health coach in New York City. 

For her full bio, her blog, exercise videos, pictures and contact visit her website www.allupanja.com

 

Running Shoes, Here are my thoughts……

I am asked all the time about running shoes.  As a long distance runner, it would seem reasonable to think I have this topic down pat.  The fact is I don’t.  Then why would I write a blog?  Well, I feel that I do have some decent guidelines to share, and some do’s and don’ts that can help other runners choose the best shoe for them.  There is no exact shoe science, everyone has an opinion.  The bottom line is you have to find what works for you.  It can be a “trial and error” effort and can cost a few extra dollars if you miss the mark and end up buying another pair of shoes.

How I pick shoes: The very first pair of running shoes I ever bought in the early 90s were Asics Gels.  They were a basic, mid-priced running shoe and I think back then they were the GT series.  When I started running again 2 ½ years ago, I went back to what had worked before.  I picked up another pair of the Asics in the same family and I was off and running!  Up to this point, all was going well.

As I started running and increasing mileage, things went pretty well for me.  I did not have any major issues and no additional injuries after I recovered from a slight case of planter fasciitis right when I started running again.  Keep in mind I was very heavy then and attribute the injury to being out of shape and overweight.

Over a year ago, I read “Born to Run.”  This is an excellent book about the history of running and a considerable amount of time is spent on running shoes and the history behind them.  There is also a lot of information about natural running in the book (runners who wear no shoes or minimal shoes).  This made me wonder if this approach would work for me!  I recently read “Tread Lightly.”  This is a detailed book about running form and shoes and, while they had a lot of information, they did not have any specific conclusions either.

The first change I made in my personal running was to focus more on “mid-foot striking.”  This is where you transition from landing on the heel to more of the middle or front of the foot.  I have always been a heel striker and who wouldn’t be if you had a big cushioned sole to land on, right?  As I made this change, I quickly realized that the shoes I wore actually made it hard for me to run the way I wanted to.  So off I went to the running store and started asking about lower-heeled shoes. 

I was currently in a 13 mm drop shoe (heel height compared to toe height) and wanted to get to a 4 to 6 mm drop.  I ended up buying the Brooks Pure Flow II.  They felt good and accommodated my wide toes.  These shoes have worked well for me and I run more and more forefoot these days.  The other change that has recently occurred is my foot has gotten wider - I now wear a ½ size larger running shoe.  This is a result of running more mid-to-forefoot and spending more time barefoot.  I made a conscious decision to go barefoot around the house and wear five-finger shoes when I walk.  Our feet were not designed to be cooped up in shoes.  Shoes actually prevent our feet from being as wide as they might normally be.  For the fashion conscious, this is a disaster BUT we need to take care of our feet.  Walking barefoot also helps to build up the foot’s own natural ability to support our bodies without relying on shoes to make our feet weaker.

Here is what you have to look for in shoes.  First, the store clerks may not be your friend!  They are typically trained by the shoe companies to focus on the latest features, current lingo and using the approach that “more expensive” is better.  This simply is not true in most cases.  You can find very reasonable priced shoes to accommodate your running needs.  Heck, I look for last year’s models and save 30-50%!  How much can technology change in one year to magically fix all that ails us?

For you fashion-minded runners do not get caught up in the look or color of the shoe.  Focus on fit and function - not razzle and dazzle!  Most shoes offer color choices, although you may have to order the color you want.

I suggest you seek out a shoe store with real runners working there; at least they have personal experience.  Second, go to several specialty stores. Big box retailers are fine if you know what you want, but they are horrible places to get advice and recommendations.  Ask around, try various shoes on and go for a quick jog in the store!  Many of the good running stores will let you run in the shoes for a short period of time and still exchange them.  Having salespeople tell you that you need to fix your own natural running form can be a stretch!  You certainly can change your running form and make corrections, but you are who you are.  So what if you pronate, 80-90% of us do.  It does not mean we need to overcorrect it and cause our feet not to naturally land and then push back off. 

A running analysis in a shoe store may also be counterproductive.  How can one person tell how well the shoes fit by watching you run for 5 to 10 seconds in the store?  The naked eye is not that perceptive.  Video analysis is much better if you are not running in your normal environment.  Would you want to buy shoes while running on a treadmill while 90% of your runs are on pavement? 

If you can get away with less shoe and still run comfortably, then this may be your best approach.  Buying big bulky over cushioned shoes prevent our foot’s own natural ability to support our bodies.

Shoe Mileage – you will hear a lot about how many miles you can run in a pair of shoes.  The typical manufacturer says 300 to 500 miles.  So how do they know this?  Your own style of running will determine this.  The type of runner you are, your weight, and the surfaces you run on, etc.   I usually get twice the distance out of my running shoes.

You should also consider having multiple pairs of running shoes.  I typically use two of the same pair and rotate them.  As the shoes age, I use them more for shorter runs and the newer shoes for longer runs (after they have been broken in).

I have other long distance runners tell me they like a variety of shoes. Their thought is - why run in the exact same pair?  Change it up so your feet are more adapted.  I see their point and have no issues with it; however, for me personally I run in the same environment week after week, typically paved trails and roads, so I want the consistency.  Obviously if you run on a track, do trail runs, or run on dirt, then this will lend itself to having to stock up on a wider variety of shoe types.

I find that brand matters as it relates to the shoe fitting your foot.  For example, I love Nike shoes, but I cannot run in them because they tend to be narrower.  You may find that certain brands will fit your feet better and you can then narrow down the choices among those brands.

You want to be sure and get the right size shoe.  Most brands of shoes will require that you buy a ½ to a full size larger.  You want at least the width of your thumb between your longest toe and the end of the shoe.  Trust me - this is important!  Your feet will swell while running and the extra room is needed as you run because of the contact flexing of the foot.  If you have issues with blisters or bruised toenails, it may be time to size up or change shoes.

If you decide minimalist running is for you - be cautious in your approach.  You never want to make drastic changes in shoes or running style, especially if you are in the middle of your training season.  Going from a full-sized heel to a minimal shoe can be a shock to the body and your legs.  Slowly transition to a minimal approach.  If you run 20-30 miles a week, you may only get 2-3 miles in a minimal shoe the first week.  Yes, it is that drastic because you are running on your foot in a different way and you need to give your feet and legs time to adjust and grow stronger.  In a full-cushioned shoe your feet are more relaxed and do not have to work as hard.  However, making this change can have a positive impact on your runs after you make the adjustments.

I doubt I will ever be a full-blown minimalist shoe runner, but I do want to continue to reduce the dependence on the shoe and strengthen my feet to provide the support they were designed to give me and my body.