Come out for Mile Repeats at Champion Run Group Thursday Night 5:30pm!

Hope everyone is excited for the Hapalua Half this weekend! I will most likely be biking around the course cheering everyone on. Congrats to everyone on your North Shore Marathon and Bridge 10k!! Tomorrow evening we will be running 3-4 x 1 mile repeats at 1/2 marathon goal pace with the last 400m hard to similate a finishing kick. Rest between each will be 2.5 minutes. We will meet at the regular spot: Ala Moana Beach Park behind the tennis courts (Diamond/Mountainside) at 5:30pm. Anyone is welcome that wants to get in a good running workout and be a part of a fun running community. Hope to see you there! Phrase of the Day: Be Flexible! "Blessed are the flexible, for they shall not get bent out of shape." Be willig to adjust your plans or priorities if life throws you a curve ball. - Coach 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's Workout will be 1000-meter repeats at 5:30pm in Ala Moana Park

Champion running group! We will meet Thursday night for 5-6 x 1000-meter intervals. Pace should be 10k goal pace with the last 300-meters faster than 5k goal pace. Rest between each interval is 2.5 minutes. Hope to see you behind the tennis courts (mountainside/Diamond side) of the Ala Moana Beach Park at 5:30pm. Bring a friend, everyone and anybody is welcome! Have a great restful evening and great sleep! For those that put their faith in Jesus, the scriptures say: "There remains therefore a rest for the people of God. For he who has entered His [God's] rest has himself also ceased from his works as God did from His." Hebrews 4:9-10 - Dr. Nate

Champion Running Group Thursday Night 5:30pm at Ala Moana Beach Park: Workout is Fartlek Pyramid's of 1min-2min-3min-2min-1min x 3-5 reps with 1 min jog rest between each surge

We will meet behind the Ala Moana Beach Park tennis courts (mountainside/diamond head side) this Thursday night at 5:30pm for a Fartlek speed workout. We will warm up and then go into 3-5 x Fartlek pyramid of 1-2-3-2-1 minute speed surges/pickups with 1 minute slow jog rest between each. Everyone and anyone is welcome to attend. God has made each and every one of you with unique running and fitness talents. Weather you are a miler, a 5k runner, a recreational runner, a competitive runner, a 10k runner, a trial runner, a marathoner, or a triathlete...you have a unique skill and gift. God has never asked you to be anyone other than yourself. Be yourself, because you make a horrible copy of someone else! God made you an original for a purpose! The scriptures say about God and how He created you: "For You [God] formed my inward parts; You [God] covered me in my mother's womb. I will praise You [God], for I am fearfully and wonderfully made..." Psalms 139:13-14a I will see you tomorrow! - Dr. Nate

Run Group Work Thursday Night 5:30pm is 3 x 2 mile repeats with a 4 min. jog recovery between each.

Champion Run Group is open to all to come out Thursday nights at 5:30pm. This weeks workout will be 3 x 2 mile repeats with a 4 minute jog recovery between each 2 mile interval. We will perform a dynamic warm-up before the workout and a cool down. Where? Ala Moana Beach Park behind the tennis court (mountainside/diamond head side of tennis courts). Who? Anyone who wants to get a great running workout. Especially those that are training for the Pearl Harbor Bridge 10k and the Hapalua Half Marathon. This workout is perfect for you! Remember: Life is like running a race, winning at life is not always how you start, its how you finish! What you do on your journey to the finish line can set you up for a great finish or a horrible finish. Thank goodness that God gives everyone grace who receives his love and forgiveness because we all mess up along the race of life and need mercy and a second chance! Train smart, train hard, and live large! - Coach Nate

Anybody and everybody is welcome to come out for Mile repeats at Ala Moana Park Thursday at 5:30pm

Workout: 4-5 x 1 mile repeats (start at goal ½ marathon pace and cut down to 10k goal pace) w/ 2-3min jog recovery between each, then 10 min jog cool-down/recovery afterwards. When: Thursday night 5:30pm Where: Ala Moana Beach Park behind tennis courts (mountainside/diamondhead side of courts) Who: Anyone who wants a great running working with a bunch of run people of all abilities, ages, and backgrounds. Hope to see you there! - Coach Nate Carlson

Running Group Workout tomorrow night: Fartleks 1min hard - 1 min easy x 35 min.

Champion Run Group will meet tomorrow night 5:30pm at Ala Moana Beach Park behind tennis courts (mountainside/diamond). Workout: 10 min warm-up, then 35 minutes of 1 minute hard - 1 minute easy jog, then 10-15 minute cool down run. Will Gardner will be leading the group this week. I will see everyone at the Ekiden Relay this weekend! - Coach Nate