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

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