Great Challenging Workout 10k to Half Marathon Training

Tonight at Champion Running Group come out to Ala Moana Beach Park at 5:30pm (behind the tennis courts, mountainside/diamond side) for a dynamic warm-up followed by a 2 mile hard interval (13-14 min if you don't have a GPS) at 10k to half-marathon goal pace, then at the 2 mile mark perform a 1/4 mile hard pick-up under 5k pace. Recover after this is straight into a 4 minute run at a moderate (not easy) pace, then repeat the prior 2-mile repeat with the 1/4 mile pick-up at the 2 mile mark. Make sure you perform a 10 minute cool-down jog and some static stretching afterwards. I will not be able to make it to the group tonight, so the long-time attendee's will put everyone through the workout with ease. Thank you everyone for your hard work, I'm always proud of everyone ever week for your effort and amazing attitudes! Word of inspiration: No matter the circumstances or setbacks that seem to creep up recently in your life or training...Stay in FAITH that God is still with you and He is FAITHFUL to see you through it. Things can work out for your good. The Word of God reminds us... "And we know that all things work together for good to those who love God, to those who are the called according to His purpose." Roman's 8:28 If you have faith in God and you love Him, He is working on your behalf behind the scenes. He has your back even when you cannot see it. He has a purpose for you. Will you choose to put your faith in Him today? He knows your future because He created you and has a plan! Have a great day! - Coach Nate

Come out for 800-meter Repeats This Thursday Night with Full Recovery

Come out to celebrate your Great Aloha Run race accomplishment at Champion Running Group Thursday Night at 5:30pm at Ala Moana Beach Park behind the tennis courts (mountainside/diamond head side). We will be doing 6 x 800-meter intervals. Recovery between each interval is 1-lap jog around the tennis courts. Everyone ran awesome and I'm so proud of the great personal best times at the GAR! Next up Ekiden! Keep looking forward and forget what is behind. Your best is still ahead! - Dr. Nate

2 Mile Repeats at Champion Running Group Tomorrow Night. Great pace workout!

Tomorrow night at 5:30pm meet up at Ala Moana Beach Park behind the tennis courts (mountain/diamond side). We will do a dynamic warm-up with drill and stride out accelerations followed by a moderate pace 10 min run straight into 2 x 2 mile interval repeats (or 13-15 minute repeats, whichever comes first). Rest between the intervals is 4 minutes at a moderate pace, no stopping! The goal pace for the interval repeats should be just under half-marathon pace. Cool down with some static stretching. I will not be at the group because I will be coaching on the Windward Side tomorrow night. However, there will be a few of the runners coaching the group and giving the workout. Aloha and have a great rest of your week! See almost everyone at the Great Aloha Run this Monday! - Dr. Nate

7 x 4 min intervals during continuous 40 min run tomorrow night 5:30 @ Ala Moana, click for more details

Aloha! Tomorrow night the Champion Running Group will be doing a continuous 40 minute run with 4 minute hard intervals during the run followed by 2 minute jog recovery after the 4 minutes of hard running. Perform 7 x 4 minute hard intervals during workout. Come on out at 5:30pm this Thursday and meet me behind the tennis courts of Ala Moana Beach Park (mountainside). Great running everyone this past weekend in the 10k races. Lots of great performances and podium appearances! Everyone is welcome to come out tomorrow. Invite some new runners for the Thursday night group. Thank you everyone, especially Charlie, who helped run the group smoothly while I was on the mainland last week. - Dr. Nate

Tempo Run Tomorrow Night at Ala Moana and Watch Polina Run LIve this Friday and Saturday

Aloha Champion Running Group! Tomorrow night at 5:30pm we will meet behind the Ala Moana tennis courts (mountainside) for a 5-mile hard tempo run (or 35 minutes, whichever you get to first) around Ala Moana Beach Park. Your pace should be between Great Aloha Run goal pace and half-marathon goal pace. Should be hard! Charlie will be running the group because Polina and I are flying to Seattle Thursday morning. Polina is running in the UW Invitational indoor track meet at the University of Washington this Friday and Saturday (http://www.gohuskies.com/ViewArticle.dbml?ATCLID=209542300). I believe you can watch the track meet live on Flotrack (http://www.flotrack.org/coverage/251984-Washington-Invitational-2015) if you pay for a month’s membership (which is awesome). She runs the 5k at 5:40 Pacific time (3:40 Hawaii) and on Saturday will run the 3k at either 2:20 Pacific time (12:20 Hawaii) or 4:20pm (2:20 Hawaii). People that are in the Seattle area come out and watch and our Hawaii community can watch online. I’ll be back next week for the group! Have a great training weekend! - Coach Nate

Champion Running Group Starts Back up Again This Thursday with Coach Nate!

We will be running and interval workout of 1 mile - 2 min rest - 400m - 1 mile - 2 min rest - 400m - 1mile. The miles should be at 10k goal pace and the 400m intervals should be under 5k goal pace for speed. Where: In Ala Moana Beach park behind the tennis courts (mountain/diamondside) When: This Thursday at 5:30pm I will be there and excited to start the NEW YEAR off well! Hope to see you there, invite friends and new people to enjoy working out with a group. - Dr. Nate "Coach Nate"

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