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

Workout tomorrow night 5:30 at Ala Moana Park: 30 minute tempo run. Important info about the group in this blog! Please read!

The Champion Running Group will continue to meet...unfortunately I will no longer be able to make it to Ala Moana Beach Park for the group due to now living in Kailua and conflicting work and commuting schedules. I have been trying to make it work for the past 3 months but it is not working for me during the week. I will continue to post the entire workout every week. Please continue to meet at the same time and place. I am hopeful that at least one time per month we can all meet in Kailua as a group on a Thursday night so I can be there and coach and help everyone out! Plus, Thursday night Kailua has an awesome night farmer's market with lots of food vendors! This Thursday Night's workout 5:30pm at Ala Moana Beach Park (behind tennis courts, mountainside) is a dynamic warm-up consisting of walking high knee pulls, walking lunges, running butt-kicks, running high knees. Then perform 6 reps (50 meters) of progressive stride-out accelerations to get the leg turnover going. The main workout is a 30 minute hard sustained tempo run at half-marathon goal pace. Finish the workout w/ a slow 10 minute cool-down jog and 10 minutes of static stretching (hold each stretch 30 seconds). This workout is great to prep for the 20k or the Windward Half-Marathon next weekend! I will be on the course biking around to cheer people on during the Windward Half-Marathon. Hope to see a few of you there! Polina is running the Half. I am proud of everyone that comes out to the Champion Running Group every week and runs hard. Everyone has improved so much and I enjoy meeting new people too! It pains me to not be there to encourage and direct the workouts but this is for the better and hopefully we can start doing more in Kailua soon. Inspirational word for the day: Whatever you do, do it with all your heart, working for the Lord God and not for the approval of Men. Honor God with your talents and your running, He has blessed you with abilities and talents. You can live your whole life trying to please others but you never will please everybody. However, God is already pleased with you because He created you and accepts you for who you are no matter what you have or have not done. Take the pressure off yourself to gain approval from others and live for an audience of ONE (God). - Dr. Nate

Champions are Birthed in the Mind

“If your thoughts are filled with a fear and worry, your life will be unstable, anxious, and insecure.  If you think only of the bad things that can happen, the good things will pass you by.  If you think you don’t deserve to win, you’ll never come in better than second.  And you won’t enjoy even that…Go for the gold, and don’t be surprised when you get it.” 

- Dr. Tim Storey

Champions imagine success before it happens!

“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things (Philippians 4:8, NIV).”

UH Sunrise Series Track Meet This Saturday is Open to Everyone

This Saturday University of Hawaii Track and Field team is hosting a track meet for all-comers.  Open to children and adults.  Entry is free but donations are encouraged.  Must register 30 minutes prior to your event.  Meet starts around 8am and goes quickly.  There is a 1500 meter, 800meter, and 3000 meter.  Come out and test your speed and set a new PB!  I hope to run the 1500m and 800m.
Click on the link for more information: http://hawaiiathletics.com/documents/2012/12/12/2013_Sunrise_Meet_Information.pdf