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

Hope to see you for 10 x 3minute intervals at Champion Run Group Tomorrow Night 5:30pm

Workout: 10 x 3 minute hard fartlek surges with slow 1 minute jog between each followed by 10 minute cool-down jog. When: Thursday at 5:30pm Where: Ala Moana Beach Park behind the tennis courts (mountainside/Diamondside) Who: Anyone who wants a great running workout (workout can be modified based upon your fitness level). Hope to see you there, bring a friend! - Dr. Nate

Thursday Night 5:30pm Workout: 1600 meter - 1000 meter - 800 meter latter intevals at Ala Moana Beach Park

Invite your friends! This week the 20014 GAR Champions: Tomas Puzey and Polina Carlson will both be joining the workout! We will meet tomorrow night at 5:30pm, Ala Moana Beach Park behind the tennis courts (mountainside/Diamond side) for a quick workout interval latter of 1600meter - 1000meter - 800meter with a 1/4 mile jog recover between each. Please come warmed up before and then will perform a short dynamic warm-up prior to the intervals. I'm proud of everyone who braved the rain and ran amazing at the Great Aloha Run on Monday! Way to start out the 2014 racing season! Here is a link to video and article about the race: http://www.hawaiinewsnow.com/story/24747618/thousands-take-part-in-the-30th-great-aloha-run See you tomorrow! - Coach Nate

Thursday night Run Group: Dynamic warm-up followed by 12 x 400-meter repeats with 1 minute rest between each. End with 10-16 minute cool-down. Everyone is welcome to come out for a speed workout as a final tune-up before the Great Aloha Run. Meet at 5:30pm at Ala Moana beach park behind the tennis courts (mountainside/Diamond). - Coach Nate