Remember to have PATIENCE in distance running...lets work on 400m repeats at half marathon pace tonight

Come on out to Ala Moana Beach Park at 5:30pm tonight for the last workout before Hapalua Half Marathon. We will work on pace with 12 x 400m repeats at Half-marathon pace with the last two interval repeats slightly faster to work on turnover. Rest is 1 minute between each 400m. Keep in mind that PATIENCE is one of the most important traits of a successful distance runner... Have you ever wanted something right now? You sense the timing is not right, but you have a hard time holding yourself back. You get impatient and go for it before it was the best time for you. Acting out of impatience can cause something that was shaping up to be great, to end up average or even disastrous. To say ‘patience is a virtue’ holds truth because a virtue is an advantage. Patience in athletic training and competition is largely overlooked, but it is paramount to consistent success. The people and athletes that can harness impatience and unleash patience have an advantage over those more talented that have less patience. For example, you are starting to build your fitness back up after taking time off and begin to push too much, too soon and injure your body. You wanted the results, now! Or, you are in a competition and begin to pick up your pace or start your finishing kick prematurely and fade badly towards the finish and lose a lot of time or even the competition. “But let patience have its perfect work, that you may be perfect and complete, lacking nothing. If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him (James 1:4-5, NKJ).” “Rest in the Lord, and wait patiently for Him…(Psalms 37:7a, NKJ).” - Dr. Nate

3 to 4 sets of 5 min hard - 2 min hard fartlek speed workout tomorrow night with 2 min jog between each

Tomorrow night we will meet for a fartlek speed workout consisting of 3-4 sets of [5 min (10k goal pace) - 2 min jog - 2 min (5k goal pace) - 2 min jog]. Perform 4 sets of this if trying to start or taper for a half-marathon. Perform 3 sets if you are gearing up for a 10k. This is a great tune-up workout for those preparing for a 10k or Half-Marathon race. Hope to see you there at Ala Moana Beach Park behind the tennis courts (mountainside) at 5:30pm! Let me know if you have questions about the workout. - Coach Nate

Perfect 10k workout 3 x (1 mile - 400m)

Champion Running Group: The workout for this Thursday night at 5:30pm is 3 total sets of (1 mile at 10sec under goal 5k mile/split pace, 2.5 minute jog rest, then 400m at 25sec under mile/split goal 5k pace, 4 min jog to complete the set). Let me know if you have questions about this workout. Simplified it is 3 x (1 mile-400m). This is a perfect workout for those planning on running the bridge 10k and Hapalua Half. We will me at behind the Tennis Courts at Ala Moana Beach Park and start the workout. Hope to see you there! - Coach Nate

Great Half marathon workout to perform 3-4 weeks before

Today at the running group (5:30pm) the workout is Half Marathon Alternations: 7 mile run and within this run alternating paces of 1000m at 10 seconds under you half marathon goal pace followed by 600m at 30 seconds slower than your half marathon goal pace. Once again, shoot me a message if you don't understand. This workout is a modification of a workout that one of the Oregon Project assistant coaches gives his half-marathon runners. Have a great 3.5 weeks leading up to Hapalua and I will see everyone hopefully in a few weeks. - Coach Nate

Half Marathon workouts for tomorrow night and next Thursday night

Champion Running Group: I will be at the airport the next two Thursday night flying to watch and coach Polina. Please keep the group going in prep for Hapalua. Polina is running the NYC United Half Marathon this Sunday morning and next Sunday will run the Anthem Half Marathon in Virginia Beach. The NYC half will be live online and you can track her live! Go to Live Results on Twitter #UnitedNYCHalf race and then you get live updates on 5k splits by signing up at: http://liveresults.nyrr.org/e/NYH2015. Or, Watch Live on TV or Online at #UnitedNYCHalf action on @ABC7NY from 7-9AM EDT! http://www.nyrr.org/races-and-events/2015/united-airlines-nyc-half/watch-the-race. The workout tomorrow night is Half Marathon Alternations: 6 miles total and within the run alternating paces of 800m at 5 seconds under your half marathon goal pace followed by 800m at 35 seconds slower than your half marathon goal pace. Shoot me a message if you have questions, or if you don't understand this workout. If is like a sustained tempo run but with pace changes. The workout for next thursday night is a modification of Half Marathon Alternations: 7 mile run and within this run alternating paces of 1000m at 10 seconds under you half marathon goal pace followed by 600m at 30 seconds slower than your half marathon goal pace. Once again, shoot me a message if you don't understand. These workouts are modifications of workouts that one of the Oregon Project assistant coaches gives his half-marathon runners. Have a great 4 weeks leading up to Hapalua and I will see everyone hopefully in 3 weeks. - Coach Nate

Great speed workout for Thursday Night

Thursday Night we will be doing 2 min hard (5k pace)/2 min jog recovery x 8. Total running workout will be 32 minutes. Perform a cool-down jog afterwards. Meet same place, same time. Anybody and everybody is welcome. Hope to see you there! - Coach Nate

Go Beyond the Limits of the Possible

“The only way to discover the limits of the possible is to go beyond them into the impossible.” - Arthur C. Clarke Have you ever wanted to get to a certain level in life but every time you started knocking on that door, you drew back and never fully committed to enter into it? My first few years of college cross country running, I knew that I could run fast at the new 8,000 meter distance but it seemed I just could not push past what I thought my limits were. By the middle of my sophomore season, I finally committed in my mind to push the limits of my physical body and try to run under 25 minutes. On a misty, cool fall morning near Seattle, the starting gun blasted and I surged to the front pack and stayed up there for the first few miles. I fully committed in my mind to hang on to some of the lead runners that had run faster times than me. And that is what I did, no matter the pain; no matter the strain I did not let some of the lead runners go. I eventually was able to push through the door and blow past my limits and run a significant personal best of 25:18 and got top 10. Although it was not under 25 minutes, I knew that I had finally broken through my self-imposed door? What was different this time? I fully committed before and during to not let people that were at my ability level and slightly faster to gap me and gain time on me. I was willing to push beyond the limits physically and mentally no matter the cost! What is the door in your life that you just cannot seem to break through? What is causing you to draw back every time? Is your mental reasoning real, are you fully committing, or are you placing limits on yourself? If you or someone else has told you that you cannot do it, don’t believe it! God says you can do the impossible: “…Humanly speaking, it is impossible. But with God everything is possible (Matthew 19:26, NLT).” Joel Osteen states in his podcast “Living Large,” that “limited thinking will cause you to live a limited life.” Think beyond your current circumstances and know that “…God is able to make all grace abound toward you, that you, always having all sufficiency in all things, may have an abundance for every good work (2 Corinthians 9:8, NKJ).” Believe God and go exceed your limits! - Dr. Nate Carlson