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