1/2 Marathon Race Weekend!

April 27, 2012

Final Thoughts

You guys are ready to race!  But here are some things to keep in mind over the next 24 hours:

1) Start hydrating now.

2) Eat something race morning, and if you normally drink coffee, drink coffee!

3) Take the shuttles from LP field, but arrive early, the lines for the buses are long, the lines to the port-a-johns are long, and that is one thing you want to take care of before the race.

4) Be conservative early.  Don’t run slow…but DO NOT push the pace up to Belmont.  You should probably be slower than your goal time at Belmont, why?  Because that section of the race is almost entirely uphill.  Slow down, keep your effort level stable, and make up the time on the downhills…

5) If you want to join our 1:45 or our 2:00 pace groups, here is the deal:Our 1:45 pace group will be in corral 3.  Our 2:00 group will be in corral 8.  You can either look for Steve and Sarah at the front of those corrals, or you can meet them by the funeral home (near the Rite Aid) at 6:40 in the morning.

6) Wear your East Nasty gear!

Here is fun stuff

7) After you finish your race, meet under the letter “E” in the family reunion area.  There is also a new water stop going up at the 24 mile mark.  That is right when you leave Shelby Park.  I know that it is last minute, but if any of you are willing to swing by and help out, they could use the manpower.  Especially late in the morning when the 4 hour runners are passing through.

8) Come to our post-race party to celebrate with your fellow East Nasties!  Here is the information, including the address to Andy and Heidi’s house.  Bring something to share, bring friends, bring family, everyone is welcome!

Have fun tomorrow! ENFL!

- Mark

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Race Week!

April 24, 2012

Wednesday, April 25

We are going to head over the walking bridge again this week as we complete Run #5: Walking bridge.  Check out the map, it’s an easy route. Even Q can is going to lead a group this week!

Note: Check out the blog on Friday as there will be more details about race day…

Post Race Party

After the race on April 28th, the Competitor group has some sort of concert thing going on,  but we would like to invite you to the real post-race gathering…

The East Nasty Post Country Music Half (and Full!) Marathon Bash

Everyone is welcome, even if you didn’t run. We start early (5 p.m) with grilling out, and end late with DJ Zach Barnett. The link above gives details (for example the address) and provides a place for you to sign up to bring something!

Being Good Neighbors

iPods are a running necessity for some people, but may not be the safest thing to be wearing during a run. I completely understand that listening to Guns and Roses helps make the runs go by easier, but it can also make you less aware of your surroundings, and can potentially be dangerous. So if you are going to listen, be careful – and maybe you can leave the iPod behind and talk to the person running beside you!

Thursday Night Workout

Great job guys! Our last workout is a well deserved easy one. This week we just need to run 2-3 one mile repeats at goal pace – NO FASTER! – with a good 2 or 3 minutes rest between each one.  As always, 6 p.m. on Thursday at 11th and Holly.

Shirts

If you haven’t picked up your shirt yet, this is the week! We will have them after the run on Wednesday, or you can pick it up at NRC anytime they are open this week. We have a VERY limited number of extra shirts (pretty much just one in each size) that we will be selling this Wednesday after the run for $33 – first come, first served!

- Mark

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Sunday, April 22 – Just one week left…

April 21, 2012

1/2 Marathon Training

Sunday, April 22: Shelby Park 8 a.m.

We are only a week away from the Country Music race! As Mark would say – “in the final week before a race there is nothing that you can do to make yourself run faster, but there is a lot you can do to make yourself run slower!” So, this week is called a “taper”.  Your focus this week should be on being fully rested, hydrated and to stay “sharp” with your running. What does that mean?  Cut all of your workouts in half, but keep a little bit of intensity.

So this week is just an easy 60 minute run in Shelby and is not as long as what we have been doing the past few weeks. Mark will explain more when we meet Sunday morning.

Mark says: “If you think that you have missed too many long runs and want to get on last log run in this week – don’t do it!  You will be better off on race day just doing our easy run than if you try to sneak one last 12 miler in. Resting will allow our bodies to fully repair all the damage we’ve done to our muscles the last 16 weeks, and some short bursts of speed will help to maintain your leg turn-over.  Here is a pretty good article about tapering, and here is another article about the mistakes people make when they taper.”

The Post Race Party

Make plans to join us for our yearly post-race party at 5pm on Saturday April 28th!

The East Nasty Post Country Music Half (and Full!) Marathon Bash

Everyone is welcome, even if you didn’t run. We start early (5 p.m) with grilling out, and end late with DJ Zach Barnett. The link above gives details and provides a place for you to sign up to bring something!  (You need to bring your own grill-able item.)

Shirts

There are a few of you who haven’t picked up your shirt yet. They will be available after the run on Sunday, and then starting Monday you can pick yours up at Nashville Running Company during their regular business hours.

See you tomorrow morning!
-Duane

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Wednesday, April 18

April 18, 2012

The Route

This week: Run #3: Musica Out & Back.  This is our one run that is out and back, which means that you can run almost any distance.  The run takes us down Boscobel, across the pedestrian bridge, up Demonbreun to the round-about (if you want to go that far) and back.    The entire run is about 6.5 miles.  Across the pedestrian bridge and back is about 4 miles if you want a shorter option.  Down to 3 Crow and back is about 200 meters if you want a really short option…

The Party

After the race on April 28th, the Competitor group has some sort of concert thing going on,  but we would like to invite you to the real post-race gathering…

The East Nasty Post Country Music Half (and Full!) Marathon Bash

Everyone is welcome, even if you didn’t run.  We start early (5 p.m) with grilling out, and end late with DJ Zach Barnett.   The link above gives details and provides a place for you to sign up to bring something!  (You need to bring your own grill-able item…)

Newtons and neutral running

If you haven’t heard of barefoot, neutral or minimalist running you haven’t been listening.  There had been a movement away from heavy bulky shoes, toward lighter flexible shoes.  Well, if you are interested in learning more about these topics or getting acquainted with these types of shoes, a representative from the Newton Running Company is going to be at our run tomorrow night.

If you want to talk neutral running, or learn more about their shoes, head over to NRC at 5 p.m. before the run.  Or you can catch him at 3 Crow post-run.

Bring Good Neighbors

Twice a year East Nasty does a alley clean up, and this year we are going to do one on the first Wednesday post-marathon.  That means that on May 2, after the run plan on sticking around for about 20 minutes to help clean up five points.  We will provide garbage bags, gloves, and we’ll tell you where to go.  All we need you to do if grab a couple of friends and clean up for about 15 minutes.

Thursday Workouts

Back to the track.  This week everyone is doing 3 one mile repeats, with a three minute break between each one.    These repeats should be done at your tempo pace, or a little bit faster.

See you tonight.

Mark

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Wednesday, April 11 – Preds!

April 10, 2012

Wednesday run is Route #4

This week we are doing the old switcheroo. We are going to run Route #4: Big Shelby Loop this week (4.31 miles), and come back to Route #3 next week.  Why?  Because run #3 takes us downtown, at just about the same time that the Predators’ fans will be getting to the arena.  So to avoid mass chaos, (and having a hockey fan/runner brawl – we all know how that will turn out…) we’re making the change. So check out the map – we’re heading back into Shelby Park. As always we meet at 6 p.m. at 11th and Holly

Being Good Neighbors

Learn the route and volunteer.  Managing 200 people on a run each week is not rocket science, but it does require help.  And we need your help.  Even though East Nasty is a labor of love for us, Drew and I are tired of having to beg people to be run leaders.  We need you guys to step up!   There are people who have been running with us for years who always have an excuse not to lead – stop it. We need to take the burden off those folks who seem to lead the run every week.

And read the blog for cryin’ out loud.

Thursday workouts

Thursday, 6 p.m.  Meet at 11th and Holly.  This week we will be heading back to the track for some quicker repeats.

Advanced/Intermediate/Novice: 5 x 1000 (@ 5k pace) 3/4 or 5 minute jog between each one.

Alternate workout (if you don’t want to go to a track): 4-5 x 5 minutes fast / 5 minute jog

The Green Wagon & ’5 Points 2nd Saturday’

Here is a message from The Green Wagon:

“For the next ‘5 Points 2nd Saturday‘ we’ll be drinking the beer we brewed at our Craft Beer Week Homebrew Kickoff, we’ll feature local artist, Hunter Mize (see his work on the current cover of The City Paper but imagine it with east neighborhoods!), and we’ll be donating 10% of sales to East Nasty Running Club! Don’t miss it!”

Sweet!  Environmentally friendly products, craft beer, art… – sounds like a great way to spend a Saturday.

1/2 Marathon Weekend

One of the best days of the year for East Nasty is the day of the Country Music Marathon.  April 28th this year. We run in the morning, meet up after the race to celebrate, and then get together that night for the real celebration.  Thanks to Andy & Heidi for offering to host the post-race party this year at ‘Camp MossyWilson’.  It will be on Saturday night, April 28 from 5 till ???   We’re going to need your help, so stay tuned for more details and what you can do to help.

Shirts

If you didnt pick up your shirt last week you can pick it up after the run this Wednesday.

See you Wednesday!
- Mark

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