Last Speed workout before the Honolulu Marathon this Thursday. Let's take action and stay focused on the prize!

Champion Running Group! We will meet this Thursday at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside, diamond side). We will start with a dynamic warm-up and then go into a 41 minute countinuos Farlek speed workout where you will Alternate between 2 minutes hard and 3 minutes hard for 41 minutes with a 1 minute jog rest between each hard iteration of running. Finish w/ a 9 minute cool-down jog. The Word for the day is the TAKE ACTION! In life, in training, and in racing; decide to not settle for comfortable compromise. Instead, take Critical Action and put the success of the mission ahead of personal comfort and convenience! Daniel Kolenda, in his book, "Live Before You Die," says: "Critical action almost always involves putting “boots on the ground,” taking risks and interacting with people in a way that makes one vulnerable. Critical action will almost always mean paying some price and sticking your neck out in some way. The comfortable compromise, on the other hand, always consists of more talking than walking. It allows us to stay safe, makes us feel good about ourselves, and keeps us busy, but it produces very few actual results. Simply put, the comfortable compromise is an action that serves as a substitute for the critical action. It is a cheap imitation, a second-rate alternative; an easy way out. I say that comfortable compromise is more problematic than procrastination because when we procrastinate, at least we know that something is still lacking. But the comfortable compromise allows us to pacify our conscience, feeling as though we have fulfilled our obligation though in reality we have accomplished only a fraction of our potential, or perhaps none at all." The scriptures remind us to take action: "What good is it, my brothers, if someone says he has faith but does not have works? Can that faith save him? If a brother or sister is poorly clothed and lacking in daily food, and one of you says to them, “Go in peace, be warmed and filled,” without giving them the things needed for the body, what good is that? So also faith by itself, if it does not have works, is dead." James 2:14-17 And again: "Little children, let us not love in word or talk but in deed and in truth." 1 John 3:18 "Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ." Colossians 3:23-24 I hope this blog finds you healthy and inspired to take action in life and in your running goals. - Dr. Nate

No Run Group This Thursday in Observance of Thanksgiving...Read more for an example marathon workout

No Running group this Thursday, we will meet next week. Have a Happy Thanksgiving! A good workout in at this time to prep for the Honolulu Marathon would be 3 x 3 mile repeats with 5 minutes rest between each. Pace should be between 10k and Half Marathon pace. Happy Turkey Trotting and let's give thanks for all the blessings that God has given us here in Hawaii. Dr. Nate

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