Tonight's workout is a pyramid 1-2-3-2-1 minute intervals x 3

Tonight's workout is a fartlek pyramid with 1-2-3-2-1 minute intervals with 1 minute jog rest between each fast interval. The workout is continuous, perform 3 of these pyramids. Thus, the workout will be a little over 40 minutes. Perfect workout for your training cycle if you are running Kona Marathon this year! Hope to see you there!

Continue Hibiscus Half Prep with a moderate run and some fast strides after for turnover

We will be running a 40 minute moderate pace run about 10-15 sec slower than your best marathon pace followed by 4 x 200m fast stride outs to work on some speed turnover and prep for this weekends Hibiscus Half Marathon. Come out 5:30pm tomorrow night at Ala Moana Beach Park behind the tennis courts. I will be there to provide inspiration and a dynamic warm-up.

- Coach Nate

This week we are doing a long tempo run with 10 short pace increases within the tempo

Thursday night's workout is a 35-40 minute tempo run at 80% effort, but with a twist. The twist is that when you come to a lightpole in Ala Moana Beach park, increase your pace above 85% until you get to the next lightpole. Perform at least 10 lightpole pace surges within the run. Make sure you get a good warm-up before this tempo run and then cool-down for at least 1 mile easy jog afterwards. I may not be able to make it to the group due to having to be at a doctors appointment late in the afternoon. If you have questions, please email me or message me on facebook.

- Coach Nate

Last tune up for those doing the Bananna Man 5k Chase this weekend and a harder workout for those not racing

Tomorrow night (30 April) come out to Ala Moana Beach Park for a 35 minute easy to moderate conversation pace run with 6 x 40 second fast surges within the run to tune up your leg turnover before the 5k race this weekend. If you are not racing this weekend, then perform 10-12 x 40 sec fast surges within the 35 minute run and you can even extend the run to 40 minutes. Unfortunately I will not be there tomorrow night because I am going straight over to Kailua after work.

Keep up the great training and don't forget to hydrate before and after your workouts and races as the weather gets hotter and the suns comes up earlier and stays out longer.

- Coach Nate

Fartlek Running Workout tonight: 1 minute hard - 1 minute jog x 40-45 min. When pain & failure occur: let go, learn from it, & let God take it

Tonight's workout is a Fartlek of 1 minute hard - 1 minute jog x 40-45 minutes totol. We will perform a dynamic warm-up with some speed before.

Thought of the day: "I regret feeling the pain of failure so keenly that I backed away
from owning it and learning from it. I could not heal and move on. I wanted
to bury it so deeply that no one would ever guess it was there-not even me."

- John Ortberg

Can you relate to the above quote? I know I can. But, when I've buried and denied pain and failure I never healed or was able to completely move on or be free of it. When pain and failure occur: let go, learn from it, and let God take away the pain

- Dr. Nate

Joy Produces the Strength You Need to See the Race Through

Tomorrow's workout at 5:30pm is a modified tempo with 2 x 18 tempo (at half-marathon pace) with 6 minute slow jog rest between each tempo session. If you are racing this weekend, then I recommend that you run a continuous 42 minute moderate run slower than tempo pace to work on getting in a rhythm. I will be in LA area at the Mt. Sac Relay's tomorrow. Polina runs the 5k Friday night at 7:44pm PST. Good luck to all of you traveling to Boston for the Marathon! Read below for inspiration:


Below is another sneak peek of my book that is coming out later in the year...


"Joy Produces Strength"


How many times during your day and life are you in need of strength? Strength is necessary, whether it be physical strength, emotional strength, mental strength, or spiritual strength. You need strength that will not fail, strength that remains during hardships and trials. Where does this strength come from? The scriptures tell you: “…Do not sorrow, for the joy of the Lord is your strength (Nehemiah 8:10, NKJV).” How do you and I tap into this God-given joy that produces strength?


You first have to know God. You know God by believing in His Son, Jesus. “Whoever confesses that Jesus is the Son of God, God abides in him, and he in God. And we have known and believed the love that God has for us. God is love, and he who abides in love abides in God, and God in him." (1 John 4:15-16, NKJV) To know God, you know real love and this “…love casts out fear…(1 John 4:18).” What joy to know that you don’t have to fear because you are so loved by God and He will provide for you and take care of you! When you know this love, your mind’s perspective is confronted by a change. When you decide to believe and change your mind about your situation and how life should be lived with God…you begin to position your mind and life to have God pour out the blessing of joy in every area of your life!


Throughout my athletic career, I have always needed strength before, during, and after a challenging workout or competition. For this strength, I turn to God’s Word. I read the scriptures, believe what God says, praise God, and ask God for joy that would produce strength in my time of need. For those that have ever seen me competing or working out on the track, you may have seen me smiling and finishing faster then I started.


In 2011, I experienced this in a very special way. That specific year I was discouraged with my performances in running races because I had not run a personal best in a very long time. In the fall, I ran the Maui Half-Marathon with no competition to push me during the race, so I ran as if God was running with me. I remember that I had a tremendous amount of joy from God that day before, during, and after the race. This joy put a smile on my face and gave me strength to win and set a personal best time! This is the joy of the Lord, and it gives you and me strength! The joy of the Lord is the difference maker. God wants to give you His strengthening joy today. Believe in God’s Word, know that God is for you, change your perspective, ask for God’s joy, and receive strength producing joy!

- Dr. Nate

Remember to have PATIENCE in distance running...lets work on 400m repeats at half marathon pace tonight

Come on out to Ala Moana Beach Park at 5:30pm tonight for the last workout before Hapalua Half Marathon. We will work on pace with 12 x 400m repeats at Half-marathon pace with the last two interval repeats slightly faster to work on turnover. Rest is 1 minute between each 400m. Keep in mind that PATIENCE is one of the most important traits of a successful distance runner... Have you ever wanted something right now? You sense the timing is not right, but you have a hard time holding yourself back. You get impatient and go for it before it was the best time for you. Acting out of impatience can cause something that was shaping up to be great, to end up average or even disastrous. To say ‘patience is a virtue’ holds truth because a virtue is an advantage. Patience in athletic training and competition is largely overlooked, but it is paramount to consistent success. The people and athletes that can harness impatience and unleash patience have an advantage over those more talented that have less patience. For example, you are starting to build your fitness back up after taking time off and begin to push too much, too soon and injure your body. You wanted the results, now! Or, you are in a competition and begin to pick up your pace or start your finishing kick prematurely and fade badly towards the finish and lose a lot of time or even the competition. “But let patience have its perfect work, that you may be perfect and complete, lacking nothing. If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him (James 1:4-5, NKJ).” “Rest in the Lord, and wait patiently for Him…(Psalms 37:7a, NKJ).” - Dr. Nate

3 to 4 sets of 5 min hard - 2 min hard fartlek speed workout tomorrow night with 2 min jog between each

Tomorrow night we will meet for a fartlek speed workout consisting of 3-4 sets of [5 min (10k goal pace) - 2 min jog - 2 min (5k goal pace) - 2 min jog]. Perform 4 sets of this if trying to start or taper for a half-marathon. Perform 3 sets if you are gearing up for a 10k. This is a great tune-up workout for those preparing for a 10k or Half-Marathon race. Hope to see you there at Ala Moana Beach Park behind the tennis courts (mountainside) at 5:30pm! Let me know if you have questions about the workout. - Coach Nate

Perfect 10k workout 3 x (1 mile - 400m)

Champion Running Group: The workout for this Thursday night at 5:30pm is 3 total sets of (1 mile at 10sec under goal 5k mile/split pace, 2.5 minute jog rest, then 400m at 25sec under mile/split goal 5k pace, 4 min jog to complete the set). Let me know if you have questions about this workout. Simplified it is 3 x (1 mile-400m). This is a perfect workout for those planning on running the bridge 10k and Hapalua Half. We will me at behind the Tennis Courts at Ala Moana Beach Park and start the workout. Hope to see you there! - Coach Nate

Great Half marathon workout to perform 3-4 weeks before

Today at the running group (5:30pm) the workout is Half Marathon Alternations: 7 mile run and within this run alternating paces of 1000m at 10 seconds under you half marathon goal pace followed by 600m at 30 seconds slower than your half marathon goal pace. Once again, shoot me a message if you don't understand. This workout is a modification of a workout that one of the Oregon Project assistant coaches gives his half-marathon runners. Have a great 3.5 weeks leading up to Hapalua and I will see everyone hopefully in a few weeks. - Coach Nate

Half Marathon workouts for tomorrow night and next Thursday night

Champion Running Group: I will be at the airport the next two Thursday night flying to watch and coach Polina. Please keep the group going in prep for Hapalua. Polina is running the NYC United Half Marathon this Sunday morning and next Sunday will run the Anthem Half Marathon in Virginia Beach. The NYC half will be live online and you can track her live! Go to Live Results on Twitter #UnitedNYCHalf race and then you get live updates on 5k splits by signing up at: http://liveresults.nyrr.org/e/NYH2015. Or, Watch Live on TV or Online at #UnitedNYCHalf action on @ABC7NY from 7-9AM EDT! http://www.nyrr.org/races-and-events/2015/united-airlines-nyc-half/watch-the-race. The workout tomorrow night is Half Marathon Alternations: 6 miles total and within the run alternating paces of 800m at 5 seconds under your half marathon goal pace followed by 800m at 35 seconds slower than your half marathon goal pace. Shoot me a message if you have questions, or if you don't understand this workout. If is like a sustained tempo run but with pace changes. The workout for next thursday night is a modification of Half Marathon Alternations: 7 mile run and within this run alternating paces of 1000m at 10 seconds under you half marathon goal pace followed by 600m at 30 seconds slower than your half marathon goal pace. Once again, shoot me a message if you don't understand. These workouts are modifications of workouts that one of the Oregon Project assistant coaches gives his half-marathon runners. Have a great 4 weeks leading up to Hapalua and I will see everyone hopefully in 3 weeks. - Coach Nate

Great speed workout for Thursday Night

Thursday Night we will be doing 2 min hard (5k pace)/2 min jog recovery x 8. Total running workout will be 32 minutes. Perform a cool-down jog afterwards. Meet same place, same time. Anybody and everybody is welcome. Hope to see you there! - Coach Nate

Go Beyond the Limits of the Possible

“The only way to discover the limits of the possible is to go beyond them into the impossible.” - Arthur C. Clarke Have you ever wanted to get to a certain level in life but every time you started knocking on that door, you drew back and never fully committed to enter into it? My first few years of college cross country running, I knew that I could run fast at the new 8,000 meter distance but it seemed I just could not push past what I thought my limits were. By the middle of my sophomore season, I finally committed in my mind to push the limits of my physical body and try to run under 25 minutes. On a misty, cool fall morning near Seattle, the starting gun blasted and I surged to the front pack and stayed up there for the first few miles. I fully committed in my mind to hang on to some of the lead runners that had run faster times than me. And that is what I did, no matter the pain; no matter the strain I did not let some of the lead runners go. I eventually was able to push through the door and blow past my limits and run a significant personal best of 25:18 and got top 10. Although it was not under 25 minutes, I knew that I had finally broken through my self-imposed door? What was different this time? I fully committed before and during to not let people that were at my ability level and slightly faster to gap me and gain time on me. I was willing to push beyond the limits physically and mentally no matter the cost! What is the door in your life that you just cannot seem to break through? What is causing you to draw back every time? Is your mental reasoning real, are you fully committing, or are you placing limits on yourself? If you or someone else has told you that you cannot do it, don’t believe it! God says you can do the impossible: “…Humanly speaking, it is impossible. But with God everything is possible (Matthew 19:26, NLT).” Joel Osteen states in his podcast “Living Large,” that “limited thinking will cause you to live a limited life.” Think beyond your current circumstances and know that “…God is able to make all grace abound toward you, that you, always having all sufficiency in all things, may have an abundance for every good work (2 Corinthians 9:8, NKJ).” Believe God and go exceed your limits! - Dr. Nate Carlson

Great Challenging Workout 10k to Half Marathon Training

Tonight at Champion Running Group come out to Ala Moana Beach Park at 5:30pm (behind the tennis courts, mountainside/diamond side) for a dynamic warm-up followed by a 2 mile hard interval (13-14 min if you don't have a GPS) at 10k to half-marathon goal pace, then at the 2 mile mark perform a 1/4 mile hard pick-up under 5k pace. Recover after this is straight into a 4 minute run at a moderate (not easy) pace, then repeat the prior 2-mile repeat with the 1/4 mile pick-up at the 2 mile mark. Make sure you perform a 10 minute cool-down jog and some static stretching afterwards. I will not be able to make it to the group tonight, so the long-time attendee's will put everyone through the workout with ease. Thank you everyone for your hard work, I'm always proud of everyone ever week for your effort and amazing attitudes! Word of inspiration: No matter the circumstances or setbacks that seem to creep up recently in your life or training...Stay in FAITH that God is still with you and He is FAITHFUL to see you through it. Things can work out for your good. The Word of God reminds us... "And we know that all things work together for good to those who love God, to those who are the called according to His purpose." Roman's 8:28 If you have faith in God and you love Him, He is working on your behalf behind the scenes. He has your back even when you cannot see it. He has a purpose for you. Will you choose to put your faith in Him today? He knows your future because He created you and has a plan! Have a great day! - Coach Nate

Come out for 800-meter Repeats This Thursday Night with Full Recovery

Come out to celebrate your Great Aloha Run race accomplishment at Champion Running Group Thursday Night at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond head side). We will be doing 6 x 800-meter intervals. Recovery between each interval is 1-lap jog around the tennis courts. Everyone ran awesome and I'm so proud of the great personal best times at the GAR! Next up Ekiden! Keep looking forward and forget what is behind. Your best is still ahead! - Dr. Nate

2 Mile Repeats at Champion Running Group Tomorrow Night. Great pace workout!

Tomorrow night at 5:30pm meet up at Ala Moana Beach Park behind the tennis courts (mountain/diamond side). We will do a dynamic warm-up with drill and stride out accelerations followed by a moderate pace 10 min run straight into 2 x 2 mile interval repeats (or 13-15 minute repeats, whichever comes first). Rest between the intervals is 4 minutes at a moderate pace, no stopping! The goal pace for the interval repeats should be just under half-marathon pace. Cool down with some static stretching. I will not be at the group because I will be coaching on the Windward Side tomorrow night. However, there will be a few of the runners coaching the group and giving the workout. Aloha and have a great rest of your week! See almost everyone at the Great Aloha Run this Monday! - Dr. Nate

7 x 4 min intervals during continuous 40 min run tomorrow night 5:30 @ Ala Moana, click for more details

Aloha! Tomorrow night the Champion Running Group will be doing a continuous 40 minute run with 4 minute hard intervals during the run followed by 2 minute jog recovery after the 4 minutes of hard running. Perform 7 x 4 minute hard intervals during workout. Come on out at 5:30pm this Thursday and meet me behind the tennis courts of Ala Moana Beach Park (mountainside). Great running everyone this past weekend in the 10k races. Lots of great performances and podium appearances! Everyone is welcome to come out tomorrow. Invite some new runners for the Thursday night group. Thank you everyone, especially Charlie, who helped run the group smoothly while I was on the mainland last week. - Dr. Nate

Tempo Run Tomorrow Night at Ala Moana and Watch Polina Run LIve this Friday and Saturday

Aloha Champion Running Group! Tomorrow night at 5:30pm we will meet behind the Ala Moana tennis courts (mountainside) for a 5-mile hard tempo run (or 35 minutes, whichever you get to first) around Ala Moana Beach Park. Your pace should be between Great Aloha Run goal pace and half-marathon goal pace. Should be hard! Charlie will be running the group because Polina and I are flying to Seattle Thursday morning. Polina is running in the UW Invitational indoor track meet at the University of Washington this Friday and Saturday (http://www.gohuskies.com/ViewArticle.dbml?ATCLID=209542300). I believe you can watch the track meet live on Flotrack (http://www.flotrack.org/coverage/251984-Washington-Invitational-2015) if you pay for a month’s membership (which is awesome). She runs the 5k at 5:40 Pacific time (3:40 Hawaii) and on Saturday will run the 3k at either 2:20 Pacific time (12:20 Hawaii) or 4:20pm (2:20 Hawaii). People that are in the Seattle area come out and watch and our Hawaii community can watch online. I’ll be back next week for the group! Have a great training weekend! - Coach Nate

Champion Running Group Starts Back up Again This Thursday with Coach Nate!

We will be running and interval workout of 1 mile - 2 min rest - 400m - 1 mile - 2 min rest - 400m - 1mile. The miles should be at 10k goal pace and the 400m intervals should be under 5k goal pace for speed. Where: In Ala Moana Beach park behind the tennis courts (mountain/diamondside) When: This Thursday at 5:30pm I will be there and excited to start the NEW YEAR off well! Hope to see you there, invite friends and new people to enjoy working out with a group. - Dr. Nate "Coach Nate"