Posted on: Thursday, December 8, 2005
FITNESS PROFILE | PUA TUYAY
Training in strides
By Catherine E. Toth
Advertiser Staff Writer
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Pua Tuyay racks up her mileage at Kapi'olani Park in preparation for Sunday's marathon.
JEFF WIDENER | The Honolulu Advertiser
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PUA TUYAY Age: 24 Profession: Club coordinator at the Hilton Grand Vacations Club, assistant varsity volleyball coach at McKinley High School and head coach at Quicksets Volleyball Club Home: Mo'ili'ili Height: 5 feet 8 Weight: 150 pounds Fitness goal: Finish her first marathon on Sunday in at least 4 hours and 30 minutes Stays in shape by: Running, working out at the gym, playing volleyball, surfing and hiking Must-have workout accessory: Mini iPod Interesting fact: Tuyay hates walking barefoot — or even in slippers — on grass, especially when it's wet. "I don't like the way it feels," she said, laughing. "It gives me the chills. I mean, I'll do it if I have to." |
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33RD ANNUAL HONOLULU MARATHON The 33rd annual Honolulu Marathon 5 a.m. start Sunday $125 late entry fee Late entries will be accepted at the Honolulu Marathon Expo 9 a.m. to 7 p.m. today and tomorrow and 9 a.m. to 6 p.m. Saturday at the Hawai'i Convention Center. www.honolulumarathon.org |
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Pua Tuyay, 24, always stretches before training runs. She ran at least three times a week to prepare for Sunday's Honolulu Marathon.
JEFF WIDENER | The Honolulu Advertiser
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Pua Tuyay
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LISTEN UP Listening to tunes during a run can be a helpful distraction. Here's what Pua Tuyay, who's running her first marathon this Sunday, listens to on her Mini iPod: "Ashes" by Pepper "Since U Been Gone" by Kelly Clarkson "Wild Thing" by Tone Loc "Do Something'" by Britney Spears "Blackout" by Mashonda "L.O.V.E." by Ashlee Simpson "Don't Cha" by the Pussycat Dolls "Yeah" by Usher and Ludacris "Don't Stop Believin'" by Journey "Drinking for 11" by Mad Caddies |
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BORN TO RUN, JUMP, LIFT, SURF ... Workout habits: Tuyay runs at least three times a week, her weekly mileage now down to about 20 miles as the marathon approaches. She also hits the gym at least twice a week for about 1 1/2 hours of cardio training and lifting weights. She also likes to hike and surf when she has time. When and why I started working out: "Since birth," Tuyay joked. "I've played sports my whole life." Tuyay started playing soccer at age 5. She picked up basketball and volleyball later. Tuyay went on to play volleyball at the collegiate level at Rutgers University. (Her brother, Kimo, played at the University of Hawai'i.) "Being active is just who I am," she said. My good foods/bad foods: Her favorite "good" foods are smoothies and salads, particularly the barbecue chicken and Chinese chicken salads at California Pizza Kitchen. Her vice? The curly fries at Jack in the Box. My biggest motivator: Aside from Red Bulls, what motivates Tuyay is seeing the progress she's made in her running. "When I reach a certain point, I don't want to lose what I've gained," she said. "That's what motivates me." My next challenge: Maybe train for a triathlon — after she improves her swimming. Until then, she's focused on getting into a graduate program in counseling. Advice for those in the same boat: Believe that you can do it. "I've been encouraging all my friends to do it," Tuyay said about running a marathon. "If you train consistently, it's so doable for anyone. You just have to find the time to do it." |
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Pua Tuyay may be athletic, but she's not a runner.
The most she'd ever run at one time was about three miles. Any longer and someone would have to be chasing her.
Then she read a story about the Honolulu Marathon last December and how people walked the entire 26.2-mile course.
"I told myself, if people can walk this, I can run it," said Tuyay, 24, a volleyball coach and club coordinator at Hilton Grand Vacations Club.
So she laced up her shoes and tackled eight miles — the longest she had ever run before then.
"And I hurt for the rest of the week," she said, laughing.
So in January, Tuyay got serious about training. She joined the Honolulu Marathon Clinic and started running short distances three times a week.
From there, she gradually built up her mileage over the next few months, complementing her runs with workouts in the gym.
Three weeks ago Tuyay ran her longest distance ever: 18 miles.
She couldn't believe it.
"I'm surprised because I never considered doing this," said Tuyay, who grew up in San Diego and moved to Hawai'i two years ago. "It's cool to look back and see what I've accomplished."
Tuyay will be one of at least 11,650 first-time marathoners — about 45 percent of the field — in Sunday's race.
She's not planning on breaking the women's record of 2 hours, 27 minutes, set last year by Russia's Lyubov Morgunova. She just wants to clock in a time under 4 1/2 hours.
"I just want to finish without my legs giving out," she joked.
Tuyay isn't your typical first-time marathoner.
A jock her entire life, Tuyay played everything from soccer to basketball growing up in California. But it was volleyball, a sport she picked up in the fifth grade, that stuck. After high school she went on to play at Rutgers University in New Jersey, where she's ranked third in career assists and 10th in career aces. She also was named Best Offensive Player by the school in 2002.
Now she coaches teenage girls at McKinley High School and Quicksets Volleyball Club, seeing the sport from a different perspective.
"It's nice to teach the girls what I went through," Tuyay said. "In the game coaches were always telling me what to do. Now I'm telling them what to do. It's so different."
In her 12 months of training, she's learned things about her body — and about training for a marathon.
Like how bagels aren't the best pre-run food for her. Or how Vaseline sweats off after 10 miles.
She's even learned how to run with side pain by focusing on her breathing and relaxing her abs.
"You learn a lot about what your body can handle," Tuyay said, "and can't."
TRAINING FOR BEGINNERS
Feel inspired?
Or daunted?
Experts say running a marathon isn't as challenging as it may sound.
"Absolutely, anybody can do it," said KC Carlberg, founder and director of Try Fitness, who will run her fourth marathon Sunday. "People can walk it or run it. Those are doable goals."
Here are some tips for the first-timer planning to run a marathon next year:
Ask your doctor: Before you start any kind of training program, consult your doctor.
Get professional help: It may be a good idea for first-timers — especially nonrunners — to seek professional guidance before tackling a marathon. Join a running group or sign up for a clinic. "You want support because it's a long haul to prepare your body for something it's never done," Carlberg said. "It's really important to have proper form and technique to avoid injury. That's your biggest concern."
Set realistic goals: Allow between four and six months of training. Stick to a consistent running schedule that builds your mileage in a manageable way. Be careful not to push yourself too quickly. That could result in injury. "You want to take it slow to build the base to prepare your body for the impact of running," Carlberg said.
Invest: Aside from the race entry fee, be prepared to invest money into your training: clinic costs, two pairs of good running shoes, proper running attire and massage sessions. They add up.
Be consistent: "Consistency is the key to training," Carlberg said. You should commit to running at least three times a week, one of them being a longer run. Incorporate cross-training such as swimming, biking and yoga on nonrunning days.
Reward yourself: Set up a reward system to encourage consistency, Carlberg said. Treat yourself to a pedicure or new running shorts for each goal you reach.
Rest and eat properly: Don't overtrain your body. Get enough rest every day and in between runs to help your body recover. And feed your body appropriately. Food is fuel. Stick to whole grains and colorful fruits and veggies, Carlberg recommended. "It's OK to indulge," she said. "But the trick is the more we run the more we think we can eat. That's not always the case."
Stay hydrated: Drink plenty of water all the time — before, during and after your runs. Carry a water bottle with you or wear a hydration pack.
Don't give up: Stay positive. There will be tough days, when you want to give up. "Everyone else out there is in pain, too," Carlberg said. "You're not alone."
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Reach Catherine E. Toth at ctoth@honoluluadvertiser.com.
