Wednesday, May 20, 2015

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

Wednesday, May 13, 2015

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