Thursday, August 29, 2013

Champion Running Group Workout Tonight!

Workout Tonight 5:30pm at Ala Moana Beach Park, Behind Tennis Courts (Diamond/Mountainside).

I will be talking about running form and then we will do 7 x 1K Repeats with 2 minute rest between each, Or, 7 x 4 minute repeats with 2 minute rest between each.

All are welcome.

Hope to see you there for a fun time and a great workout that will prepare you for the road racing season!


Coach Nate

Thursday, August 22, 2013

Workout Tonight at 5:30pm at Ala Moana Park: Long Fartlek Intervals Endurance Run

Workout Tonight 5:30pm Ala Moana tennis courts (diamond/mountainside): Fartlek interval continuous run with... 2:30 hard - 2 min jog - 3:30 hard - 2 min jog- 4:30 hard - 2 min jog - 6:30 hard - 2 min jog - 4:30 hard - 2 min jog - 3:30 hard - 2 min jog - 2:30 hard - 2 min jog. Hope to see everyone there for a great workout and fun time! - Coach Nate

Thursday, August 15, 2013

Workout Tonight and Friday Morning

Workout for this tonight @ 5:30pm. Meet behind tennis courts (Diamond/mountainside) in Ala Moana Park. Then, 10 min warm up to Kakaako Park. Perform 8 or more (400-600m hilly repeats) with 60 sec rest. Cool down back to Ala Moana Park. This Friday morning (only) at 7am I will be meeting some runners at the Kapiolani Tennis Courts (the ones nearest the ocean) for a 2 mile warm-up, into a 6.5 mile tempo (faster than marathon goal pace), then a 2 mile cool-down. - Coach Nate

Wednesday, August 7, 2013

The Workout for Tomorrow Night

The workout for tomorrow will be 10-12 x 600-meter speed intervals on the walking path in Ala Moana.  Pace is just under Half Marathon goal pace.  Rest is 1:15 between each 600m interval.

We will be meeting at the same place: Behind Ala Moana Beach Park Tennis Courts (diamond head side).

When: Every Thursday

Time: 5:30pm

I am doing the 15k with most of you this weekend!  I'll be representing Runner's Route.  Excited!

Hope to see all of your and many new faces tomorrow for a great workout and encouraging evening.

Let's continue to be strong finishers this year and work towards our goals during the second half of 2013!  "So here's what I think: The best thing you can do right now is to finish what you started last year and not let those good intentions grow stale.  Your heart's been in the right place all along.  You've got what it takes to finish it up, so go to it.  Once the commitment is clear, you do what you can, not what you can't.  The heart regulates the hands."  2 Corinthians 8:10-12 The Message Bible