Wednesday, February 26, 2014

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

Wednesday, February 19, 2014

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: See you tomorrow! - Coach Nate

Wednesday, February 12, 2014

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

Wednesday, February 5, 2014

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