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