Thursday, October 30, 2014
Hope to see you at the running group tonight at Ala Moana Beach Park for 45 minutes of speed training 1 min hard - 1 min easy
6 more weeks until Honolulu Marathon! Come out for 45 minutes of 1 minute hard surge - 1 minute easy jog continuous Farlek run to work on your endurance speed, pace change, and quick turnover. All are welcome this Thursday night at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond). See you there! - Coach Nate
Wednesday, October 22, 2014
Marathon Training is in full swing and I hope to see you Thursday Night 5:30pm at the Champion Running Group workout for a 35 minute tempo run at Marathon goal pace, followed by an 8 min cool-down jog. This is a staple workout for marathon training and will give you confidence moving forward. I will be behind the tennis courts (mountainside/diamond) at Ala Moana Beach Park, where we will have a brief inspirational talk and dynamic warm-up prior to the workout! Great racing everyone who did Gunstock Half Marathon this past Saturday, you guys rocked and all won your age groups! Way to represent! How are everyone’s long runs coming along in prep for the marathon? Polina, Tommy, and I did a hard 19 mile long run last Saturday and plan on doing a 21 mile long run this Saturday. We usually meet at the Kapiolani Park bathrooms at around 5:50am and go towards Hawaii Kai. Anybody is welcome to meet up and start with us. Bring plenty of water and gel packs for fuel along the way. We usually start out easy the first 1.5 miles and then really pick up the pace, so you don’t have to stay with us. Just meeting people for motivation on Saturday morning is great! Training advice: with this abnormally hot and humid weather, drink more liquids with electrolytes and more often. Your body has to work harder to regulate your body temperature and thus your sweat output and risk for dehydration and heat exhaustion increases. Aloha, Dr. Nate
Thursday, October 16, 2014
Hope to see you at the Champion Running Group Workout tonight for some great Marathon Training...I'll be there!
I'm back from Japan and will be at the running group tonight at Ala Moana Beach Park at 5:30pm! Hope to see a lot of you there behind the tennis courts (Mountainside/diamond)! We will perform a dynamic warm-up followed by at workout starting with 14 minutes of hard running (10k race pace tempo), then 4 minutes at a moderate pace (1 min slower per mile pace than hard pace), then another 14 minutes of hard running (10k race pace tempo).