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

The Difference between those that are Champions in life and those that remain Amateurs

"Scientists say that the important difference between people who become champions and the people who study all their lives and remain amateurs is that the champions never stop learning from their mistakes and never stop challenging themselves to do something more difficult.  They may even spend a long time learning.  Sometimes they will try things that are too hard and they will fail, but they will find a way to use that failure to succeed." 

 - Dr. Tim Storey in Utmost Living: Creating and Savoring Your Best Life Now

Think like a champion, believe that you are a champion, live like a champion, and be a champion.  Run the race of life to win!

Good luck to all that are racing the North Shore Marathon and then the Hapalua Half and the Lanikai Tri next weekend!  Don't be afraid to go to new levels you've never been before!

- Dr. Nate 

Thursday night Run Group: Dynamic warm-up followed by 12 x 400-meter repeats with 1 minute rest between each. End with 10-16 minute cool-down. Everyone is welcome to come out for a speed workout as a final tune-up before the Great Aloha Run. Meet at 5:30pm at Ala Moana beach park behind the tennis courts (mountainside/Diamond). - Coach 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).”