Last Speed workout before the Honolulu Marathon this Thursday. Let's take action and stay focused on the prize!

Champion Running Group! We will meet this Thursday at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside, diamond side). We will start with a dynamic warm-up and then go into a 41 minute countinuos Farlek speed workout where you will Alternate between 2 minutes hard and 3 minutes hard for 41 minutes with a 1 minute jog rest between each hard iteration of running. Finish w/ a 9 minute cool-down jog. The Word for the day is the TAKE ACTION! In life, in training, and in racing; decide to not settle for comfortable compromise. Instead, take Critical Action and put the success of the mission ahead of personal comfort and convenience! Daniel Kolenda, in his book, "Live Before You Die," says: "Critical action almost always involves putting “boots on the ground,” taking risks and interacting with people in a way that makes one vulnerable. Critical action will almost always mean paying some price and sticking your neck out in some way. The comfortable compromise, on the other hand, always consists of more talking than walking. It allows us to stay safe, makes us feel good about ourselves, and keeps us busy, but it produces very few actual results. Simply put, the comfortable compromise is an action that serves as a substitute for the critical action. It is a cheap imitation, a second-rate alternative; an easy way out. I say that comfortable compromise is more problematic than procrastination because when we procrastinate, at least we know that something is still lacking. But the comfortable compromise allows us to pacify our conscience, feeling as though we have fulfilled our obligation though in reality we have accomplished only a fraction of our potential, or perhaps none at all." The scriptures remind us to take action: "What good is it, my brothers, if someone says he has faith but does not have works? Can that faith save him? If a brother or sister is poorly clothed and lacking in daily food, and one of you says to them, “Go in peace, be warmed and filled,” without giving them the things needed for the body, what good is that? So also faith by itself, if it does not have works, is dead." James 2:14-17 And again: "Little children, let us not love in word or talk but in deed and in truth." 1 John 3:18 "Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ." Colossians 3:23-24 I hope this blog finds you healthy and inspired to take action in life and in your running goals. - Dr. Nate

No Run Group This Thursday in Observance of Thanksgiving...Read more for an example marathon workout

No Running group this Thursday, we will meet next week. Have a Happy Thanksgiving! A good workout in at this time to prep for the Honolulu Marathon would be 3 x 3 mile repeats with 5 minutes rest between each. Pace should be between 10k and Half Marathon pace. Happy Turkey Trotting and let's give thanks for all the blessings that God has given us here in Hawaii. Dr. Nate

3.5 Weeks to go for the Honolulu Marathon! Let's meet for 14 minutes hard x 3 Thursday night at 5:30pm

Champion Running Group, we will be meeting at Ala Moana Beach park for (14 min x 3 intervals): 14 minutes hard at half-marathon pace, 3 minutes recover, 14 minutes hard at half-marathon pace, 3 minutes recovery, then 14 minutes hard at half-marathon pace. Be there at 5:30pm so we can start before it gets dark Hope you can make it! Happy training! - Dr. Nate

2k Interval Repeats tomorrow night at Ala Moana Beach Park. Come out for great marathon Training!

Champion Running Group Thursday night at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/Diamond head side). Charlie, Kengo, and Yuko will be leading the group due to me pacing my wife through a hard and long hill repeat workout in prep for the California International Marathon. Anybody and everybody is welcome! Hope your training is going well: 4.5 weeks until Honolulu Marathon! The Workout: 2000 meter (1.25 mile) repeat intervals x 4. Perform the 1-lap grass loop around the fields in the park two times to get 2k. The rest between each speed interval is a jog lap around the tennis courts. The intervals should be at half-marathon goal race pace. If to many sports teams are taking up the space, then those that have GPS watches can do the intervals using the GPS on the pavement trail, if you don’t have a GPS, then can perform 8 min intervals x 4. - Coach Nate

1000m repeat intervals tonight at 5:30 pm. All runners are welcome!

Champion Running Group Tonight at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/Diamond). Charlie will be leading the group tonight. Anybody and everybody is welcome! Hope your training is going well! Workout: 1000 meter repeat intervals x 6 on the 1-lap grass loop around the fields in the park. The rest between each speed interval is 2 minutes. The intervals should be at a fast pace that you would perform for a 5k or 10k race. If to many sports teams are taking up the space, then those that have GPS watches can do the intervals using the GPS on the pavement trail, if you don’t have a GPS, then can perform 4 min intervals x 6. - Coach Nate

Hope to see you at the running group tonight at Ala Moana Beach Park for 45 minutes of speed training 1 min hard - 1 min easy

6 more weeks until Honolulu Marathon! Come out for 45 minutes of 1 minute hard surge - 1 minute easy jog continuous Farlek run to work on your endurance speed, pace change, and quick turnover. All are welcome this Thursday night at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond). See you there! - Coach Nate

Group Tempo Run Thurs Night, Saturday Long Run, and Training Advice for Humid weather

Marathon Training is in full swing and I hope to see you Thursday Night 5:30pm at the Champion Running Group workout for a 35 minute tempo run at Marathon goal pace, followed by an 8 min cool-down jog. This is a staple workout for marathon training and will give you confidence moving forward. I will be behind the tennis courts (mountainside/diamond) at Ala Moana Beach Park, where we will have a brief inspirational talk and dynamic warm-up prior to the workout! Great racing everyone who did Gunstock Half Marathon this past Saturday, you guys rocked and all won your age groups! Way to represent! How are everyone’s long runs coming along in prep for the marathon? Polina, Tommy, and I did a hard 19 mile long run last Saturday and plan on doing a 21 mile long run this Saturday. We usually meet at the Kapiolani Park bathrooms at around 5:50am and go towards Hawaii Kai. Anybody is welcome to meet up and start with us. Bring plenty of water and gel packs for fuel along the way. We usually start out easy the first 1.5 miles and then really pick up the pace, so you don’t have to stay with us. Just meeting people for motivation on Saturday morning is great! Training advice: with this abnormally hot and humid weather, drink more liquids with electrolytes and more often. Your body has to work harder to regulate your body temperature and thus your sweat output and risk for dehydration and heat exhaustion increases. Aloha, Dr. Nate

Hope to see you at the Champion Running Group Workout tonight for some great Marathon Training...I'll be there!

I'm back from Japan and will be at the running group tonight at Ala Moana Beach Park at 5:30pm! Hope to see a lot of you there behind the tennis courts (Mountainside/diamond)! We will perform a dynamic warm-up followed by at workout starting with 14 minutes of hard running (10k race pace tempo), then 4 minutes at a moderate pace (1 min slower per mile pace than hard pace), then another 14 minutes of hard running (10k race pace tempo).

Workout tonight is 40-50 minutes of continuous 1 min hard surge - 1 min easy jog

Aloha Champion Running Group. Tonight meet at Ala Moana Beach Park behind the Tennis Courts (mountainside/diamond) at 5:30pm. I will be gone for the next 3 weeks due to my wife and I racing in Japan this weekend! Great running everyone in the hot humid conditions this past weekend in Maui! The 5k, mile, 10k, Half-marathon, and full Marathon was well represented by those in Oahu and my placed overall and in their respective age groups! You all rock!!! Workout tonight is continuous 40-50 minutes of 1 minute hard surge followed by 1 minute easy jog. - Coach Nate

Champion Running Group Workout for Thursday is 16 x 400m repeats

Champion Running Group can meet up for 16 x 400m repeats at 10k goal pace with 1 minute rest between each interval repeat. If you don't have a GPS or cannot go to a track then perform each interval repeat for 90-110 seconds instead. I will be off island for almost a month, so please continue to meet every Thursday night 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond). I will try and post the workouts every Wednesday night as able. Please email me at championrunninggroup@gmail.com with questions or message me on the group page on FB. Hope to see a bunch of you at the Maui Marathon weekend! Polina and I are running the 10k and 5k and will be there the whole time! Keep training hard and hope for some great results this weekend! Great job everyone the past 2 weekends. Everyone is running fast and placing well! - Dr. Nate

Come Over for a group Workout in Kailua This Thursday Night, or at Ala Moana Beach park too!

Champion Running Group to meet this Thursday in Kailua for the first time at 5:30pm in the community park right next to the Times Supermarket (across the street from the new condos in the ball-fields). All are welcome for a group easy run of 6-7 miles and then stay afterwards for the Kailua town night market that has food venders and fresh fruits and vegetables. Please message me and respond if you are coming. If you cannot make it to Kailua, the group is still going to meet Thursday in Ala Moana beach park at 5:30pm (behind the tennis courts, Mountainside) for a moderate 50 minute run (about 30 seconds slower than marathon goal pace). Please post if you are going to be at Ala Moana. - Coach Nate

Tomorrow Night reverse pyramid speed interval workout, read blog for full details

Champion Running Group: please meet at Ala Moana Beach Park behind the tennis courts (mountainside/Diamond) this Thursday night at 5:30pm. Those that have been coming for the past year, please print out this workout and put everybody through the following…. Before main workout perform at least an 8-10 minute jog followed by a dynamic warm-up with drills and 4 x 100 meter stride out accelerations. Main workout is a Reverse Pyramid Interval Speed workout of: 6:00 min – 4:00 min – 3:00 min – 2:00 min – 1:00 min – 2:00 min – 3:00 min – 4:00 min – 6:00 min. Rest should be slow 3-minute jog between each hard interval. Cool-down with a slow 8-10 minute jog and 10 minutes of static stretching (holding each stretch 30 seconds). Once again, I will not be at the workout due to being in Kailua. Please let me know if you are going to be at the workout and if you have any questions about training; since many are in full marathon training and racing mode. Good news! I’m training consistently again and prepping to race a 5k in 2.5 weeks and a 10k in Japan at the end of the month. Been running with and training Polina a lot lately and she is pushing me, which is great! All the workouts I give you this month are geared for anybody that is racing distances from 10k up to Half-Marathon. The workouts will increase to more volume in October. Good luck in your training and racing the rest of the week and this weekend! Windward Half and 20k coming up! Thought for the Day: For what purposes do you run and live life? If your joy is completely tied up in what you do or in someone else, your joy can be taken away in an instant. However, if your joy is tied up in what Jesus Christ has done for you and that He has created you for a purpose and that He loves you no matter what…then you will always have joy! The Scriptures remind us: “…do everything to spread the Good News and share in its blessings. Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing.” 1 Corinthians 9:23-26. - Dr. Nate

Workout tomorrow night 5:30 at Ala Moana Park: 30 minute tempo run. Important info about the group in this blog! Please read!

The Champion Running Group will continue to meet...unfortunately I will no longer be able to make it to Ala Moana Beach Park for the group due to now living in Kailua and conflicting work and commuting schedules. I have been trying to make it work for the past 3 months but it is not working for me during the week. I will continue to post the entire workout every week. Please continue to meet at the same time and place. I am hopeful that at least one time per month we can all meet in Kailua as a group on a Thursday night so I can be there and coach and help everyone out! Plus, Thursday night Kailua has an awesome night farmer's market with lots of food vendors! This Thursday Night's workout 5:30pm at Ala Moana Beach Park (behind tennis courts, mountainside) is a dynamic warm-up consisting of walking high knee pulls, walking lunges, running butt-kicks, running high knees. Then perform 6 reps (50 meters) of progressive stride-out accelerations to get the leg turnover going. The main workout is a 30 minute hard sustained tempo run at half-marathon goal pace. Finish the workout w/ a slow 10 minute cool-down jog and 10 minutes of static stretching (hold each stretch 30 seconds). This workout is great to prep for the 20k or the Windward Half-Marathon next weekend! I will be on the course biking around to cheer people on during the Windward Half-Marathon. Hope to see a few of you there! Polina is running the Half. I am proud of everyone that comes out to the Champion Running Group every week and runs hard. Everyone has improved so much and I enjoy meeting new people too! It pains me to not be there to encourage and direct the workouts but this is for the better and hopefully we can start doing more in Kailua soon. Inspirational word for the day: Whatever you do, do it with all your heart, working for the Lord God and not for the approval of Men. Honor God with your talents and your running, He has blessed you with abilities and talents. You can live your whole life trying to please others but you never will please everybody. However, God is already pleased with you because He created you and accepts you for who you are no matter what you have or have not done. Take the pressure off yourself to gain approval from others and live for an audience of ONE (God). - Dr. Nate

Please start w/o Coach Nate: workout tonight is continuous run with 8 x 3 minute fast intervals with a 2 min jog rest between each

Champion running group tonight at 5:30pm at Ala Moana Beach Park (behind tennis courts-mountainside/diamond). Please start without me with a dynamic warm-up and stride outs and then a continuous run with 8 x 3 minute fast intervals within the run with a 2 minute jog between each interval, followed by a short cool-down jog and static stretching. Unfortunately I will not be able to be at the group tonight due to new work schedule conflicts. Please still meet up and do the workout together. You are a champion in life! Champion thinking first starts with winning the mental battle. As Vince Lombardi said: "Winning is a habit, so is losing." - Dr. Nate

Marathon season is upon us, come out tomorrow night for mile repeats to work on your speed consistency!

Champion Running Group, come out for 4 x 1 mile repeats at Ala Moana beach park at 5:30pm behind the tennis courts (mountainside/diamond side). Rest between each mile repeat will be 2.5 to 3 minutes and each interval should be between 1/2 marathon to 10k race pace. Continue to build an be consistent with your training and in life. Consistency breeds success when you do the right thing persistently with daily excellence. Consistent effort yields consistent results. Whatever you do in life with consistency, you will become good at. Your mind and body will develop a memory and a habit that will determine the level of your performance. As it pertains to life, when you chose to consistently believe God at His Word in the scriptures and feed your soul with the things of the Spirit of God, your life will yield good things in time. "Do not be deceived, God is not mocked; for whatever a man sows, that he will also reap. For he who sows to this flesh will of the flesh reap corruption, but he who sows to the Spirit will of the Spirit reap everlasting life. And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart." (Galatians 6:7-9, NKJV) Have a great evening and I'll see you tomorrow night, Coach Nate

Running group is still on for tonight! See everyone at 5:30pm at Ala Moana Beach park for a hard tempo run

Aloha Champion Run group! We are going to have the group tonight as scheduled because the Hurricane will not affect Oahu until tomorrow. Same place as always: Ala Moana Beach Park behind the tennis courts (Diamondhead-mountainside). Anyone is welcome, tell your friends and spread the word! We will meet at 5:30pm for a dynamic warm-up and then we will do a hard 20 minute tempo run (1/2 Marathon race pace) w/ an easy progressive jog before and a jog cool down afterwards. If your race was cancelled for the weekend, I encourage you to go 4-8 minutes longer on your tempo run. If it is still open, we may all run towards Kakaako Park to get in some rolling hills. Hope to see you tonight and stay safe on the roach tomorrow. - Coach Nate

Fartlek Pyramid Workout Tomorrow Night 1min-2min-3min-2min-1min. x 3

Aloha Champion Running Group tomorrow night (Thursday) at 5:30pm. Where? Ala Moana Beach Park behind the tennis courts, mountainside/diamond side. Who? Anyone who wants to get in a good long-distance running workout. Workout: Dynamic stretching and drills warm-up then a pyramid fartlek of hard 1min-2min-3min-2min-1min x 3 sets with 1 min slow jog recovery between each hard surge. Finish with 1 mile cool-down and static stretching. Should be a great workout for those that are doing the 5k this weekend. Also, congrats to all who did well at Tinman last weekend! Hope to see you there! - Coach Nate

Are you running on empty? Come out for 3 x 1 mile repeats and be encouraged with others during the workout tomorrow night

Are you "Running on Empty?" Come on out to Champion Running Group this Thursday Night at 5:30pm to be encouraged and have a great time running 3 x 1 mile intervals. We will meet at Ala Moana Beach Park at usual behind the tennis courts (mountainside/diamond head side of the tennis courts). Most everyone I know experiences 'burn out' sometime during his or her athletic, relational, or professional life. Where do you go to fill yourself up when your tank is empty? When you feel like your body, mind, will, and emotions are running on fumes towards a shut down. How do you refuel and keep going? Do you watch a movie or television? Do you exercise more or less? Do you eat more? Do you take longer naps or sleep more than necessary? Do you escape on the Internet, with a book, or with your hobby? Do you take a vacation? Do you seek intimacy to fulfill your needs? These are only a few of the things you may or may not turn to when you are running on empty. Some of these fueling stations are healthy and some are not...all are temporary fixes that won't completely fill a soul. I have tried almost all of these and none have filled my tank or refreshed me with absolute fulfillment and peace. So, do I just give up? Should you give up? A well-known Psalm in the Bible tells you where to go for fulfillment and restoration. "He [God] makes me lie down in green pastures; He leads me beside the still waters. He restores my soul..." (Psalm 23:2-3a, NKJV) Your soul was created by God to be led by God. Only God can completely restore a tired mind that is running on empty. Only God can give you an iron will to keep going when you are empty and don't have it in you. Only God can help you control extreme emotions when you are empty of self-control. He can restore... Hope to see you tomorrow night! - Coach Nate

We will be meeting for 4 x 800 meter repeats at Ala Moana Park at 5:300pm Thursday Night

Champion Running Group! Hope everyone had a great Holiday weekend. We resume training group tomorrow night at 5:30 with an encouraging word, dynamic workout, and a 4 x 800-meter interval workout with 2 minute jog rest between each. We will end with a cool-down and stretching. I hope to see everyone there and look forward to seeing new people at the training group. Please invite friends, co-workouts, and fellow runners. Now is the time to start your gradual build-up for your next marathon this fall/winter. I pray for your health this training season. Train hard, but train smart. Don't forget to take your days off when your body lets you know that it needs some rest. Sometimes a brief offseason is what you need to come back stronger. Have to schedule your 2-4 week off-season in Hawaii because there is no specific running off-season in Hawaii due to the same weather all year and consistent racing schedules. Is anyone dealing with an nagging injury and you are discouraged? Don't lose hope or faith that you can improve and get back to normal running and training. I've had every running injury that is out there but always came back to run fast and strong. God wants to heal you by the power of His Son, Jesus. You see, the nature of Jesus Christ is to heal anybody of anything that is bothering them! The Scriptures in the book of Matthew 4:23-24 tell us: "And He [Jesus] went about all Galilee, teaching in their synagogues and preaching the good news (Gospel) of the kingdom, and HEALING EVERY disease and every weakness and infirmity among the people. So the report of Him [Jesus] spread throughout all Syria, and they brought Him [Jesus] all who were sick, those afflicted with various diseases and torments, those under the power of demons, and epileptics, and paralyzed people, and He [Jesus] healed them." Looking forward to coaching and encouraging all of you tomorrow night! - Coach Nate

Coach Nate Returns for Tomorrow Night's (Thursday) Running group short tempo workout

Aloha Champion Running Group! We will do a short tempo of 10 minutes at 10k pace, followed by 4 minutes easy jog, then 10 more minutes at 10k pace, then a 10-15 minute cool-down run. I’m excited to see everyone and congratulate everyone for great races over the past weekend. I'm proud of all of you. Tommy (male) and Yuko (female) won the Kona Marathon in PR times. This is tremendous considering that the course if very difficult. Also, in case you had not heard, Polina placed 7th at Grandma's Marathon on the mainland in a time of 2:38:15, which is a US Olympic trials qualifying time and a huge personal best! I’m a proud husband and coach! Everyone works so hard at the workouts and throughout the week with their training and I’m happy to see all your hard work pay-off this year w/ great times and places in all your races. As you continue to honor God during your training and racing, He honors you. “…those who honor Me [God], I will honor…(1 Samuel 2:30)” See an inspirational clip here with this principle: Rest up, train smart, honor God, and have a champion mindset! - Coach Nate

Champion Workout Tomorrow Night is 45 minutes with a hard 2 minute interval surge every 5 minutes

Champion Running Group will meet this Thursday at 5:30pm at Ala Moana Park behind the Tennis Courst (mountainside/Diamond) for a 45 minute run that includes a 2 minute hard fartlek surge/interval every 5 minutes within the run. Thus, you should get in about five of the 2 minute hard fartlek surges. There will be one of your fellow runners helping to coach the group, either Kengo, Will, Yuko, or Satomi. My wife and I are flying out to the mainland. She is running in Grandma's Marathon! Look forward to seeing all of you next Thursday to hear race reports from Kona. I will sure tell everyone about how Polina does at Grandma's Marathon this Saturday in Minn.! God has given each and every one of you a great ability. Stay humble. Humility is not thinking less of yourself, humility is thinking of yourself less. - Coach Nate

Tomorrow Group Meets For 16 x 400meter intervals with 1 minute rest

Champion Running Group will meet Thursday Night at 5:30pm for a dynamic warm-up and then 16 x 400-meter (1/4 Mile) speed intervals with 1 minute rest between each. Cool-down with 2 mile jog and static stretching. You can do the intervals on a set distance on the paved path in the park and go down and back, OR, you can do 100 second intervals x 16 reps w/ easy 1 minute between each if you don't have a GPS or are with someone who has a GPS watch. Meet behind the tennis courts (mountainside/diamond) in Ala Moana Park. Everyone and everyone is welcome! I will not be there this week or next week in preparation for my upcoming mainland trip next Wednesday to Grandma's Marathon in Duluth, MN. One of the runner's in the group will coach and be in charge of the group while I'm away. I will return the last Thursday of the month! And, as I stated earlier today: "It is NEVER to late to start over again. Resist the urge to give in and give up! Do not let your past and present circumstances influence your future. Stop looking back and press ahead with an attitude of fortitude." - Dr. Nate

"No, dear brothers and sisters, I have not achieved it, but I FOCUS on this one thing: forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us." Philippians 3:13-14 NLT

Tomorrow Night Meet for 18 minute hard tempo then 5 min easy jog then another 18 minute hard tempo pace

Meet up at Ala Moana Park behind the Tennis Courst (mountainside/diamond side) for a dynamic warm-up of drills and strides followed by an 18 minute hard tempo pace run, then 5 minutes easy jog, then another 18 minute hard tempo run. End with 2 mile cool-down run and static stretching. Champion Run Group will continue to meet every Thursday night at 5:30pm this month at the same location. However, I (Coach Nate) will not be there due to a work schedule change and sleeping schedule change in preparation for a mainland marathon trip in a few weeks. Now that I live in Kailua, coaching the running group during specific training/competing cycles that my wife and I have gets difficult, due to the driving distance and late night for me. Other local runners will be running the workouts for me and I will continue to post workouts on the blog and FB pages. Most likely, I will be able to be back at the group by the end of the month or beginning of July! Great job everyone at Ekiden this past weekend! Keep up the great training and keep having fun! - Coach Nate

Thursday Night Running Group At Ala Moan Park is Indefinitely Cancelled

I regret to inform everyone that the Champion Running Group on Thursday Nights at Ala Moana is indefinitely cancelled unless further notice is given. I've enjoyed everyone every week. - Coach Nate

Anybody is welcome to join running workout tomorrow night at 5:30pm Ala Moana Beach Park behind tennis courts.

Aloha Champion running group! We will be doing 4 x 2000m intervals Thursday night. Rest will be 1 loop jog around the tennis courts. Anybody and everybody is welcome of all ages and abilities. We will do a dynamic warm-up with drills and stride outs before the main workout. Hope to see you there! Great running everyone at the Hibiscus this past weekend! Proud of everyone! - Coach Nate Carlson

See you tomorrow night at 5:30pm for 1 minute fartlek surges, 1 min easy x 45 minutes

We will be meeting Thursday Night at Ala Moana Beach Park behind the tennis courts (mountainside/Diamond) at 5:30pm for a dynamic warm-up followed by 45 minutes of 1 minute hard - 1 minute easy fartlek intervals around the park. Hope to see you there! Invite friends. All runnings at all ability levels are invited to join! "Life is a Marathon, not a sprint. Be patient with God's plan, you don't have to get it all in one day." - Coach Nate

No Champion Running Group this Thursday

Unfortunately I will not be at the running group this Thursday, but if people want to meet at 5:30pm tomorrow, you are welcome to. I recommend that you perform a 50 minute tempo run at Half-Marathon goal pace. I will see everyone next Thursday. - Coach Nate

Champion Running Group tonight 5:30pm for long Fartlek intervals

Group training is vital, no matter the level you are at! Toby Tanser, coach and author of "More Fire: How to Run the Kenyan Way," says, "After coaching thousands of runners in New York City, I can make the observation that the power of the group never ceases to be underplayed in improving performance." Champion Running Group Workout this Thursday at 5:30pm Ala Moana Beach Park (behind tennis courts mountainside/diamond): Dynamic warm up with drills and stride outs then into (7, 5, 4, 3, 2, 1, 30sec) 7 min hard (2 min jog rest) - 5 min hard (2 min jog rest) - 4 min hard (2 min jog rest) - 3 min hard (2 min jog rest) - 2 min hard (2 min jog rest) - 1 min hard (2 min jog rest) - 30 sec hard - 10 min easy cool-down run. Stretch at end. I will see everyone and anyone that wants to join us tonight! - Coach Nate

The Strength Comes from within: run group tomorrow night 5:30

Champion running group tomorrow night! We will be prepping form the BananaMan Chase Jamba 5k and running 40 minutes moderate pace with a great warm-up and stretching session afterwards. Everyone is welcome, invite a friend! Hope to see all of you tomorrow night 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond); and then again at 7am Saturday for the 5k run at Ala Moana Park. Will be the most competitive 5k of the year and a great chance for a PR! God is the one who equips you to do great things that make you and others say: "wow!" It has nothing to do with your natural abilities, your pedigree, your family background, or your education. The strength and power come from Father God working within! To all you Champion Runners out there and those in the running community from Hawaii: "My response is to get down on my knees before the Father, this magnificent Father who parcels out all heaven and earth. I ask him to strengthen you by his Spirit—not a brute strength but a glorious inner strength—that Christ will live in you as you open the door and invite him in. And I ask him that with both feet planted firmly on love, you’ll be able to take in with all followers of Jesus the extravagant dimensions of Christ’s love. Reach out and experience the breadth! Test its length! Plumb the depths! Rise to the heights! Live full lives, full in the fullness of God. (Ephesians 3:14-19 MSG) "God can do anything, you know—far more than you could ever imagine or guess or request in your wildest dreams! He does it not by pushing us around but by working within us, his Spirit deeply and gently within us...(Ephesians 3:20, 21 MSG)" The strength comes from within to do the impossible! - Coach Nate

Tomorrow night lets meet up for 400-meter repeats at 5k goal pace to prep for Jamba Juice 5K

Champion Running Group is on again tomorrow night 5:30pm behind the Ala Moana Beach Park tennis courts (mountainside/diamond). We will do a dynamic warm-up followed by 16 x 400-meter intervals at 5k goal pace with 1 minute rest between each and a 2-3 mile cool-down run afterwards. Hope to see you there! Anyone and everyone is welcome that wants a great running workout and an encouraging atmosphere. Way to go Satomi and Emi at Boston Marathon! You both did great and represented the Hawaii running community well! Remember, it is always darkest and coldest right before the dawn of a new day. If your future looks dark and chilly right now, a brighter and better day is just over the horizon and something great is about to happen. Romans 8:28 in the Bible says: "And we know that all things work together for good to those who love God, to those who are called according to His purpose." - Coach Nate

Run Group 5:30pm Thursday Night for 800 meter repeats. It's Boston Marathon Week!

Come out to workout with the free running group. All abilities and ages welcome. Where? Ala Moana Beach Park behind the tennis courts (mountainside/diamond) in Honolulu. When? Every Thursday night at 5:30pm What is the workout this week? 8 x 800-meter repeats with the last 200-meters of each interval with a hard finishing kick (rest is 2 minute jog). We will perform a dynamic warm-up before the workout and then finish with a cool-down. Let's come out in force and train with passion in honor of those lost or injured last year during the Boston Marathon. This week as you go about your day, don't forget to be greatful for your health and grateful that you have the freedom to exercise and live in such a great location and country! God has given you a great opportunity to enjoy life and to live with a smile on your face! Hope to see you tomorrow! - Coach Nate

Come out for Mile Repeats at Champion Run Group Thursday Night 5:30pm!

Hope everyone is excited for the Hapalua Half this weekend! I will most likely be biking around the course cheering everyone on. Congrats to everyone on your North Shore Marathon and Bridge 10k!! Tomorrow evening we will be running 3-4 x 1 mile repeats at 1/2 marathon goal pace with the last 400m hard to similate a finishing kick. Rest between each will be 2.5 minutes. We will meet at the regular spot: Ala Moana Beach Park behind the tennis courts (Diamond/Mountainside) at 5:30pm. Anyone is welcome that wants to get in a good running workout and be a part of a fun running community. Hope to see you there! Phrase of the Day: Be Flexible! "Blessed are the flexible, for they shall not get bent out of shape." Be willig to adjust your plans or priorities if life throws you a curve ball. - Coach Nate

The Difference between those that are Champions in life and those that remain Amateurs

"Scientists say that the important difference between people who become champions and the people who study all their lives and remain amateurs is that the champions never stop learning from their mistakes and never stop challenging themselves to do something more difficult.  They may even spend a long time learning.  Sometimes they will try things that are too hard and they will fail, but they will find a way to use that failure to succeed." 

 - Dr. Tim Storey in Utmost Living: Creating and Savoring Your Best Life Now

Think like a champion, believe that you are a champion, live like a champion, and be a champion.  Run the race of life to win!

Good luck to all that are racing the North Shore Marathon and then the Hapalua Half and the Lanikai Tri next weekend!  Don't be afraid to go to new levels you've never been before!

- Dr. Nate 

Thursday Night's Workout will be 1000-meter repeats at 5:30pm in Ala Moana Park

Champion running group! We will meet Thursday night for 5-6 x 1000-meter intervals. Pace should be 10k goal pace with the last 300-meters faster than 5k goal pace. Rest between each interval is 2.5 minutes. Hope to see you behind the tennis courts (mountainside/Diamond side) of the Ala Moana Beach Park at 5:30pm. Bring a friend, everyone and anybody is welcome! Have a great restful evening and great sleep! For those that put their faith in Jesus, the scriptures say: "There remains therefore a rest for the people of God. For he who has entered His [God's] rest has himself also ceased from his works as God did from His." Hebrews 4:9-10 - Dr. Nate

Champion Running Group Thursday Night 5:30pm at Ala Moana Beach Park: Workout is Fartlek Pyramid's of 1min-2min-3min-2min-1min x 3-5 reps with 1 min jog rest between each surge

We will meet behind the Ala Moana Beach Park tennis courts (mountainside/diamond head side) this Thursday night at 5:30pm for a Fartlek speed workout. We will warm up and then go into 3-5 x Fartlek pyramid of 1-2-3-2-1 minute speed surges/pickups with 1 minute slow jog rest between each. Everyone and anyone is welcome to attend. God has made each and every one of you with unique running and fitness talents. Weather you are a miler, a 5k runner, a recreational runner, a competitive runner, a 10k runner, a trial runner, a marathoner, or a triathlete...you have a unique skill and gift. God has never asked you to be anyone other than yourself. Be yourself, because you make a horrible copy of someone else! God made you an original for a purpose! The scriptures say about God and how He created you: "For You [God] formed my inward parts; You [God] covered me in my mother's womb. I will praise You [God], for I am fearfully and wonderfully made..." Psalms 139:13-14a I will see you tomorrow! - Dr. Nate

Run Group Work Thursday Night 5:30pm is 3 x 2 mile repeats with a 4 min. jog recovery between each.

Champion Run Group is open to all to come out Thursday nights at 5:30pm. This weeks workout will be 3 x 2 mile repeats with a 4 minute jog recovery between each 2 mile interval. We will perform a dynamic warm-up before the workout and a cool down. Where? Ala Moana Beach Park behind the tennis court (mountainside/diamond head side of tennis courts). Who? Anyone who wants to get a great running workout. Especially those that are training for the Pearl Harbor Bridge 10k and the Hapalua Half Marathon. This workout is perfect for you! Remember: Life is like running a race, winning at life is not always how you start, its how you finish! What you do on your journey to the finish line can set you up for a great finish or a horrible finish. Thank goodness that God gives everyone grace who receives his love and forgiveness because we all mess up along the race of life and need mercy and a second chance! Train smart, train hard, and live large! - Coach Nate

Anybody and everybody is welcome to come out for Mile repeats at Ala Moana Park Thursday at 5:30pm

Workout: 4-5 x 1 mile repeats (start at goal ½ marathon pace and cut down to 10k goal pace) w/ 2-3min jog recovery between each, then 10 min jog cool-down/recovery afterwards. When: Thursday night 5:30pm Where: Ala Moana Beach Park behind tennis courts (mountainside/diamondhead side of courts) Who: Anyone who wants a great running working with a bunch of run people of all abilities, ages, and backgrounds. Hope to see you there! - Coach Nate Carlson

Running Group Workout tomorrow night: Fartleks 1min hard - 1 min easy x 35 min.

Champion Run Group will meet tomorrow night 5:30pm at Ala Moana Beach Park behind tennis courts (mountainside/diamond). Workout: 10 min warm-up, then 35 minutes of 1 minute hard - 1 minute easy jog, then 10-15 minute cool down run. Will Gardner will be leading the group this week. I will see everyone at the Ekiden Relay this weekend! - Coach Nate

Hope to see you for 10 x 3minute intervals at Champion Run Group Tomorrow Night 5:30pm

Workout: 10 x 3 minute hard fartlek surges with slow 1 minute jog between each followed by 10 minute cool-down jog. When: Thursday at 5:30pm Where: Ala Moana Beach Park behind the tennis courts (mountainside/Diamondside) Who: Anyone who wants a great running workout (workout can be modified based upon your fitness level). Hope to see you there, bring a friend! - Dr. Nate

Thursday Night 5:30pm Workout: 1600 meter - 1000 meter - 800 meter latter intevals at Ala Moana Beach Park

Invite your friends! This week the 20014 GAR Champions: Tomas Puzey and Polina Carlson will both be joining the workout! We will meet tomorrow night at 5:30pm, Ala Moana Beach Park behind the tennis courts (mountainside/Diamond side) for a quick workout interval latter of 1600meter - 1000meter - 800meter with a 1/4 mile jog recover between each. Please come warmed up before and then will perform a short dynamic warm-up prior to the intervals. I'm proud of everyone who braved the rain and ran amazing at the Great Aloha Run on Monday! Way to start out the 2014 racing season! Here is a link to video and article about the race: http://www.hawaiinewsnow.com/story/24747618/thousands-take-part-in-the-30th-great-aloha-run See you tomorrow! - Coach Nate

Thursday night Run Group: Dynamic warm-up followed by 12 x 400-meter repeats with 1 minute rest between each. End with 10-16 minute cool-down. Everyone is welcome to come out for a speed workout as a final tune-up before the Great Aloha Run. Meet at 5:30pm at Ala Moana beach park behind the tennis courts (mountainside/Diamond). - Coach Nate

This Thursday Night 5:30pm: Come out for Farlek running workout 2 min hard - 2 min easy x 12

We will be meeting this Thursday night at 5:30pm at Ala Moana Beach Park (behind tennis courts, mountainside) for a long Farlek workout with 2 minute hard surge followed by 2 minute easy for 12 repetitions. Total workout time = 48 minutes. I recommend you perform a warm up for 10 minutes before and a 10 minute jog cool-down. Hope to see everyone, along with anyone that would like to join for the first time! - Coach Nate

Thursday workout: 5 x 1 mile repeats. Hope to see you at Ala Moana Beach Park at 5:30pm!

Champion Running Group! Thursday we will be running 5 x 1 mile repeats (goal is to run faster each repeat) with 2.5 minute jog rest between each mile. Workout will be followed by easy 2 mile cool-down run and stretching. Hope to see you at Ala Moana Beach Park behind the tennis courts (mountainside/diamond) at 5:30 pm for an inspirational talk and dynamic warm-up before the run. Remember, think like a champion, live like you are a champion, and be a champion! Someone is always looking up to you and looking to you for help or inspiration: be someones champion this week! - Coach Nate

Dr. Nate's Champion Running Group Tomorrow Night (Thursday) at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside): Come out for some speedwork 5-6 x 800 meter repeats to start gearing up for upcoming 10k and Great Aloha races!

Polina and I are looking forward to running with everyone.  Invite a friend, all are welcome!

- Coach Nate

Above picture is from a 1500meter race I ran in 2008 at Pacific Lutheran University.

Running Group Tonight at 5:30pm at Ala Moana Beach Park

Aloha Champion Runners! Happy New Year! Our first run group of the new year will be tonight at 5:30pm in Ala Moana Beach Park behind the tennis courts (mountain/diamond side). We will get a good warm up in and then perform 3-5 x 1000m to 1200meter interval repeats to get some leg turnover and the lungs challenged. Hope to see you there! Bring friends. Lets start our Great Aloha Run and Hapalua training off with a bang! Coach Nate update: Whew, I had a busy December! After the Honolulu Marathon I took a month off from running, moved to Kailua, spend Christmas and New Years on the mainland, got married, and went on a honeymoon. Excited to get back into a training routine with everyone. Just started running again yesterday and have been performing core and strength training. I'm feeling up to the challenge of 2014 and I want to challenge you to decide to not stay in the comfortable and stretch to the incredible when it comes to life and your training! - Coach Nate