Wednesday, August 27, 2014

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

Thursday, August 21, 2014

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

Wednesday, August 13, 2014

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

Thursday, August 7, 2014

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