3.5 Weeks to go for the Honolulu Marathon! Let's meet for 14 minutes hard x 3 Thursday night at 5:30pm

Champion Running Group, we will be meeting at Ala Moana Beach park for (14 min x 3 intervals): 14 minutes hard at half-marathon pace, 3 minutes recover, 14 minutes hard at half-marathon pace, 3 minutes recovery, then 14 minutes hard at half-marathon pace. Be there at 5:30pm so we can start before it gets dark Hope you can make it! Happy training! - Dr. Nate

2k Interval Repeats tomorrow night at Ala Moana Beach Park. Come out for great marathon Training!

Champion Running Group Thursday night at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/Diamond head side). Charlie, Kengo, and Yuko will be leading the group due to me pacing my wife through a hard and long hill repeat workout in prep for the California International Marathon. Anybody and everybody is welcome! Hope your training is going well: 4.5 weeks until Honolulu Marathon! The Workout: 2000 meter (1.25 mile) repeat intervals x 4. Perform the 1-lap grass loop around the fields in the park two times to get 2k. The rest between each speed interval is a jog lap around the tennis courts. The intervals should be at half-marathon goal race pace. If to many sports teams are taking up the space, then those that have GPS watches can do the intervals using the GPS on the pavement trail, if you don’t have a GPS, then can perform 8 min intervals x 4. - Coach Nate

1000m repeat intervals tonight at 5:30 pm. All runners are welcome!

Champion Running Group Tonight at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/Diamond). Charlie will be leading the group tonight. Anybody and everybody is welcome! Hope your training is going well! Workout: 1000 meter repeat intervals x 6 on the 1-lap grass loop around the fields in the park. The rest between each speed interval is 2 minutes. The intervals should be at a fast pace that you would perform for a 5k or 10k race. If to many sports teams are taking up the space, then those that have GPS watches can do the intervals using the GPS on the pavement trail, if you don’t have a GPS, then can perform 4 min intervals x 6. - Coach Nate

Hope to see you at the running group tonight at Ala Moana Beach Park for 45 minutes of speed training 1 min hard - 1 min easy

6 more weeks until Honolulu Marathon! Come out for 45 minutes of 1 minute hard surge - 1 minute easy jog continuous Farlek run to work on your endurance speed, pace change, and quick turnover. All are welcome this Thursday night at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond). See you there! - Coach Nate

Group Tempo Run Thurs Night, Saturday Long Run, and Training Advice for Humid weather

Marathon Training is in full swing and I hope to see you Thursday Night 5:30pm at the Champion Running Group workout for a 35 minute tempo run at Marathon goal pace, followed by an 8 min cool-down jog. This is a staple workout for marathon training and will give you confidence moving forward. I will be behind the tennis courts (mountainside/diamond) at Ala Moana Beach Park, where we will have a brief inspirational talk and dynamic warm-up prior to the workout! Great racing everyone who did Gunstock Half Marathon this past Saturday, you guys rocked and all won your age groups! Way to represent! How are everyone’s long runs coming along in prep for the marathon? Polina, Tommy, and I did a hard 19 mile long run last Saturday and plan on doing a 21 mile long run this Saturday. We usually meet at the Kapiolani Park bathrooms at around 5:50am and go towards Hawaii Kai. Anybody is welcome to meet up and start with us. Bring plenty of water and gel packs for fuel along the way. We usually start out easy the first 1.5 miles and then really pick up the pace, so you don’t have to stay with us. Just meeting people for motivation on Saturday morning is great! Training advice: with this abnormally hot and humid weather, drink more liquids with electrolytes and more often. Your body has to work harder to regulate your body temperature and thus your sweat output and risk for dehydration and heat exhaustion increases. Aloha, Dr. Nate

Hope to see you at the Champion Running Group Workout tonight for some great Marathon Training...I'll be there!

I'm back from Japan and will be at the running group tonight at Ala Moana Beach Park at 5:30pm! Hope to see a lot of you there behind the tennis courts (Mountainside/diamond)! We will perform a dynamic warm-up followed by at workout starting with 14 minutes of hard running (10k race pace tempo), then 4 minutes at a moderate pace (1 min slower per mile pace than hard pace), then another 14 minutes of hard running (10k race pace tempo).

Workout tonight is 40-50 minutes of continuous 1 min hard surge - 1 min easy jog

Aloha Champion Running Group. Tonight meet at Ala Moana Beach Park behind the Tennis Courts (mountainside/diamond) at 5:30pm. I will be gone for the next 3 weeks due to my wife and I racing in Japan this weekend! Great running everyone in the hot humid conditions this past weekend in Maui! The 5k, mile, 10k, Half-marathon, and full Marathon was well represented by those in Oahu and my placed overall and in their respective age groups! You all rock!!! Workout tonight is continuous 40-50 minutes of 1 minute hard surge followed by 1 minute easy jog. - Coach Nate