Thursday, February 26, 2015

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

Wednesday, February 18, 2015

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

Wednesday, February 11, 2015

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

Wednesday, February 4, 2015

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