Champion Running Group Workout for Thursday is 16 x 400m repeats

Champion Running Group can meet up for 16 x 400m repeats at 10k goal pace with 1 minute rest between each interval repeat. If you don't have a GPS or cannot go to a track then perform each interval repeat for 90-110 seconds instead. I will be off island for almost a month, so please continue to meet every Thursday night 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond). I will try and post the workouts every Wednesday night as able. Please email me at championrunninggroup@gmail.com with questions or message me on the group page on FB. Hope to see a bunch of you at the Maui Marathon weekend! Polina and I are running the 10k and 5k and will be there the whole time! Keep training hard and hope for some great results this weekend! Great job everyone the past 2 weekends. Everyone is running fast and placing well! - Dr. Nate

Come Over for a group Workout in Kailua This Thursday Night, or at Ala Moana Beach park too!

Champion Running Group to meet this Thursday in Kailua for the first time at 5:30pm in the community park right next to the Times Supermarket (across the street from the new condos in the ball-fields). All are welcome for a group easy run of 6-7 miles and then stay afterwards for the Kailua town night market that has food venders and fresh fruits and vegetables. Please message me and respond if you are coming. If you cannot make it to Kailua, the group is still going to meet Thursday in Ala Moana beach park at 5:30pm (behind the tennis courts, Mountainside) for a moderate 50 minute run (about 30 seconds slower than marathon goal pace). Please post if you are going to be at Ala Moana. - Coach Nate

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

Please start w/o Coach Nate: workout tonight is continuous run with 8 x 3 minute fast intervals with a 2 min jog rest between each

Champion running group tonight at 5:30pm at Ala Moana Beach Park (behind tennis courts-mountainside/diamond). Please start without me with a dynamic warm-up and stride outs and then a continuous run with 8 x 3 minute fast intervals within the run with a 2 minute jog between each interval, followed by a short cool-down jog and static stretching. Unfortunately I will not be able to be at the group tonight due to new work schedule conflicts. Please still meet up and do the workout together. You are a champion in life! Champion thinking first starts with winning the mental battle. As Vince Lombardi said: "Winning is a habit, so is losing." - Dr. Nate

Marathon season is upon us, come out tomorrow night for mile repeats to work on your speed consistency!

Champion Running Group, come out for 4 x 1 mile repeats at Ala Moana beach park at 5:30pm behind the tennis courts (mountainside/diamond side). Rest between each mile repeat will be 2.5 to 3 minutes and each interval should be between 1/2 marathon to 10k race pace. Continue to build an be consistent with your training and in life. Consistency breeds success when you do the right thing persistently with daily excellence. Consistent effort yields consistent results. Whatever you do in life with consistency, you will become good at. Your mind and body will develop a memory and a habit that will determine the level of your performance. As it pertains to life, when you chose to consistently believe God at His Word in the scriptures and feed your soul with the things of the Spirit of God, your life will yield good things in time. "Do not be deceived, God is not mocked; for whatever a man sows, that he will also reap. For he who sows to this flesh will of the flesh reap corruption, but he who sows to the Spirit will of the Spirit reap everlasting life. And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart." (Galatians 6:7-9, NKJV) Have a great evening and I'll see you tomorrow night, Coach Nate

Running group is still on for tonight! See everyone at 5:30pm at Ala Moana Beach park for a hard tempo run

Aloha Champion Run group! We are going to have the group tonight as scheduled because the Hurricane will not affect Oahu until tomorrow. Same place as always: Ala Moana Beach Park behind the tennis courts (Diamondhead-mountainside). Anyone is welcome, tell your friends and spread the word! We will meet at 5:30pm for a dynamic warm-up and then we will do a hard 20 minute tempo run (1/2 Marathon race pace) w/ an easy progressive jog before and a jog cool down afterwards. If your race was cancelled for the weekend, I encourage you to go 4-8 minutes longer on your tempo run. If it is still open, we may all run towards Kakaako Park to get in some rolling hills. Hope to see you tonight and stay safe on the roach tomorrow. - Coach Nate