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