Thursday, September 25, 2014

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

Wednesday, September 17, 2014

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 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

Tuesday, September 9, 2014

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

Wednesday, September 3, 2014

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