Fartlek Pyramid Workout Tomorrow Night 1min-2min-3min-2min-1min. x 3

Aloha Champion Running Group tomorrow night (Thursday) at 5:30pm. Where? Ala Moana Beach Park behind the tennis courts, mountainside/diamond side. Who? Anyone who wants to get in a good long-distance running workout. Workout: Dynamic stretching and drills warm-up then a pyramid fartlek of hard 1min-2min-3min-2min-1min x 3 sets with 1 min slow jog recovery between each hard surge. Finish with 1 mile cool-down and static stretching. Should be a great workout for those that are doing the 5k this weekend. Also, congrats to all who did well at Tinman last weekend! Hope to see you there! - Coach Nate

Are you running on empty? Come out for 3 x 1 mile repeats and be encouraged with others during the workout tomorrow night

Are you "Running on Empty?" Come on out to Champion Running Group this Thursday Night at 5:30pm to be encouraged and have a great time running 3 x 1 mile intervals. We will meet at Ala Moana Beach Park at usual behind the tennis courts (mountainside/diamond head side of the tennis courts). Most everyone I know experiences 'burn out' sometime during his or her athletic, relational, or professional life. Where do you go to fill yourself up when your tank is empty? When you feel like your body, mind, will, and emotions are running on fumes towards a shut down. How do you refuel and keep going? Do you watch a movie or television? Do you exercise more or less? Do you eat more? Do you take longer naps or sleep more than necessary? Do you escape on the Internet, with a book, or with your hobby? Do you take a vacation? Do you seek intimacy to fulfill your needs? These are only a few of the things you may or may not turn to when you are running on empty. Some of these fueling stations are healthy and some are not...all are temporary fixes that won't completely fill a soul. I have tried almost all of these and none have filled my tank or refreshed me with absolute fulfillment and peace. So, do I just give up? Should you give up? A well-known Psalm in the Bible tells you where to go for fulfillment and restoration. "He [God] makes me lie down in green pastures; He leads me beside the still waters. He restores my soul..." (Psalm 23:2-3a, NKJV) Your soul was created by God to be led by God. Only God can completely restore a tired mind that is running on empty. Only God can give you an iron will to keep going when you are empty and don't have it in you. Only God can help you control extreme emotions when you are empty of self-control. He can restore... Hope to see you tomorrow night! - Coach Nate

We will be meeting for 4 x 800 meter repeats at Ala Moana Park at 5:300pm Thursday Night

Champion Running Group! Hope everyone had a great Holiday weekend. We resume training group tomorrow night at 5:30 with an encouraging word, dynamic workout, and a 4 x 800-meter interval workout with 2 minute jog rest between each. We will end with a cool-down and stretching. I hope to see everyone there and look forward to seeing new people at the training group. Please invite friends, co-workouts, and fellow runners. Now is the time to start your gradual build-up for your next marathon this fall/winter. I pray for your health this training season. Train hard, but train smart. Don't forget to take your days off when your body lets you know that it needs some rest. Sometimes a brief offseason is what you need to come back stronger. Have to schedule your 2-4 week off-season in Hawaii because there is no specific running off-season in Hawaii due to the same weather all year and consistent racing schedules. Is anyone dealing with an nagging injury and you are discouraged? Don't lose hope or faith that you can improve and get back to normal running and training. I've had every running injury that is out there but always came back to run fast and strong. God wants to heal you by the power of His Son, Jesus. You see, the nature of Jesus Christ is to heal anybody of anything that is bothering them! The Scriptures in the book of Matthew 4:23-24 tell us: "And He [Jesus] went about all Galilee, teaching in their synagogues and preaching the good news (Gospel) of the kingdom, and HEALING EVERY disease and every weakness and infirmity among the people. So the report of Him [Jesus] spread throughout all Syria, and they brought Him [Jesus] all who were sick, those afflicted with various diseases and torments, those under the power of demons, and epileptics, and paralyzed people, and He [Jesus] healed them." Looking forward to coaching and encouraging all of you tomorrow night! - Coach Nate

Coach Nate Returns for Tomorrow Night's (Thursday) Running group short tempo workout

Aloha Champion Running Group! We will do a short tempo of 10 minutes at 10k pace, followed by 4 minutes easy jog, then 10 more minutes at 10k pace, then a 10-15 minute cool-down run. I’m excited to see everyone and congratulate everyone for great races over the past weekend. I'm proud of all of you. Tommy (male) and Yuko (female) won the Kona Marathon in PR times. This is tremendous considering that the course if very difficult. Also, in case you had not heard, Polina placed 7th at Grandma's Marathon on the mainland in a time of 2:38:15, which is a US Olympic trials qualifying time and a huge personal best! I’m a proud husband and coach! Everyone works so hard at the workouts and throughout the week with their training and I’m happy to see all your hard work pay-off this year w/ great times and places in all your races. As you continue to honor God during your training and racing, He honors you. “…those who honor Me [God], I will honor…(1 Samuel 2:30)” See an inspirational clip here with this principle: Rest up, train smart, honor God, and have a champion mindset! - Coach Nate

Champion Workout Tomorrow Night is 45 minutes with a hard 2 minute interval surge every 5 minutes

Champion Running Group will meet this Thursday at 5:30pm at Ala Moana Park behind the Tennis Courst (mountainside/Diamond) for a 45 minute run that includes a 2 minute hard fartlek surge/interval every 5 minutes within the run. Thus, you should get in about five of the 2 minute hard fartlek surges. There will be one of your fellow runners helping to coach the group, either Kengo, Will, Yuko, or Satomi. My wife and I are flying out to the mainland. She is running in Grandma's Marathon! Look forward to seeing all of you next Thursday to hear race reports from Kona. I will sure tell everyone about how Polina does at Grandma's Marathon this Saturday in Minn.! God has given each and every one of you a great ability. Stay humble. Humility is not thinking less of yourself, humility is thinking of yourself less. - Coach Nate

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