Tomorrow Group Meets For 16 x 400meter intervals with 1 minute rest

Champion Running Group will meet Thursday Night at 5:30pm for a dynamic warm-up and then 16 x 400-meter (1/4 Mile) speed intervals with 1 minute rest between each. Cool-down with 2 mile jog and static stretching. You can do the intervals on a set distance on the paved path in the park and go down and back, OR, you can do 100 second intervals x 16 reps w/ easy 1 minute between each if you don't have a GPS or are with someone who has a GPS watch. Meet behind the tennis courts (mountainside/diamond) in Ala Moana Park. Everyone and everyone is welcome! I will not be there this week or next week in preparation for my upcoming mainland trip next Wednesday to Grandma's Marathon in Duluth, MN. One of the runner's in the group will coach and be in charge of the group while I'm away. I will return the last Thursday of the month! And, as I stated earlier today: "It is NEVER to late to start over again. Resist the urge to give in and give up! Do not let your past and present circumstances influence your future. Stop looking back and press ahead with an attitude of fortitude." - Dr. Nate

"No, dear brothers and sisters, I have not achieved it, but I FOCUS on this one thing: forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us." Philippians 3:13-14 NLT

Tomorrow Night Meet for 18 minute hard tempo then 5 min easy jog then another 18 minute hard tempo pace

Meet up at Ala Moana Park behind the Tennis Courst (mountainside/diamond side) for a dynamic warm-up of drills and strides followed by an 18 minute hard tempo pace run, then 5 minutes easy jog, then another 18 minute hard tempo run. End with 2 mile cool-down run and static stretching. Champion Run Group will continue to meet every Thursday night at 5:30pm this month at the same location. However, I (Coach Nate) will not be there due to a work schedule change and sleeping schedule change in preparation for a mainland marathon trip in a few weeks. Now that I live in Kailua, coaching the running group during specific training/competing cycles that my wife and I have gets difficult, due to the driving distance and late night for me. Other local runners will be running the workouts for me and I will continue to post workouts on the blog and FB pages. Most likely, I will be able to be back at the group by the end of the month or beginning of July! Great job everyone at Ekiden this past weekend! Keep up the great training and keep having fun! - Coach Nate

Thursday Night Running Group At Ala Moan Park is Indefinitely Cancelled

I regret to inform everyone that the Champion Running Group on Thursday Nights at Ala Moana is indefinitely cancelled unless further notice is given. I've enjoyed everyone every week. - Coach Nate

Anybody is welcome to join running workout tomorrow night at 5:30pm Ala Moana Beach Park behind tennis courts.

Aloha Champion running group! We will be doing 4 x 2000m intervals Thursday night. Rest will be 1 loop jog around the tennis courts. Anybody and everybody is welcome of all ages and abilities. We will do a dynamic warm-up with drills and stride outs before the main workout. Hope to see you there! Great running everyone at the Hibiscus this past weekend! Proud of everyone! - Coach Nate Carlson

See you tomorrow night at 5:30pm for 1 minute fartlek surges, 1 min easy x 45 minutes

We will be meeting Thursday Night at Ala Moana Beach Park behind the tennis courts (mountainside/Diamond) at 5:30pm for a dynamic warm-up followed by 45 minutes of 1 minute hard - 1 minute easy fartlek intervals around the park. Hope to see you there! Invite friends. All runnings at all ability levels are invited to join! "Life is a Marathon, not a sprint. Be patient with God's plan, you don't have to get it all in one day." - Coach Nate

No Champion Running Group this Thursday

Unfortunately I will not be at the running group this Thursday, but if people want to meet at 5:30pm tomorrow, you are welcome to. I recommend that you perform a 50 minute tempo run at Half-Marathon goal pace. I will see everyone next Thursday. - Coach Nate

Champion Running Group tonight 5:30pm for long Fartlek intervals

Group training is vital, no matter the level you are at! Toby Tanser, coach and author of "More Fire: How to Run the Kenyan Way," says, "After coaching thousands of runners in New York City, I can make the observation that the power of the group never ceases to be underplayed in improving performance." Champion Running Group Workout this Thursday at 5:30pm Ala Moana Beach Park (behind tennis courts mountainside/diamond): Dynamic warm up with drills and stride outs then into (7, 5, 4, 3, 2, 1, 30sec) 7 min hard (2 min jog rest) - 5 min hard (2 min jog rest) - 4 min hard (2 min jog rest) - 3 min hard (2 min jog rest) - 2 min hard (2 min jog rest) - 1 min hard (2 min jog rest) - 30 sec hard - 10 min easy cool-down run. Stretch at end. I will see everyone and anyone that wants to join us tonight! - Coach Nate