Wednesday, February 22

February 21, 2012

Wednesday Night Run

The days are getting longer, the weather looks nice and warm – there is not a better way to spend Wednesday night than joining us for Run #8: Rick’s Market (Coldest Beer in Town).   6 p.m. at the corner of 11th and Holly in East Nashville.   And please: learn the route and volunteer to lead a group!

Thursday Night Tempo

A lot of us are already beginning to feel the benefits of the Thursday night workouts.  So if you are looking to run the half marathon, or if you just want to run in a faster group on Wednesdays, come join us Thursday.  Same time, same place as Wednesday – although we do start on time on Thursdays :)

Novice: 20 minute tempo, Intermediate: 25 minute tempo, Advanced: 30 minute tempo.

Spring Half-Marathon / Marathon Shirt

Ordering for our Spring 2012 race shirts (full marathon, half marathon, & plain) will close after Wednesday night!  You can get more info and order yours online over on the Shop page. These are the shirts that East Nasty will be wearing for the Country Music Half/Full and all other spring races. You can head over to Nashville Running Company to try one on to find the size that fits you best. Place your order today before you forget and miss out!

See you Wednesday night.
-Mark

Leave a Comment » | Apparel, Thursday Night Workouts, Wednesday Night Runs | Tagged: , , , , | Permalink
Posted by East Nasty

February 19: One last day at Percy Warner

February 17, 2012

Sunday February 19 – Just logging miles

Sunday will be our last long run in Percy Warner Park, before we head back to Shelby Park for two Sundays of structured workouts.   Once again, this week we are just spending time on our feet.  The pace should be conversational, the duration is the same as last week, and we will have groups on the trails and the roads.   And the best part is that afterwards we will have brunch!

When:  9 a.m.

Where: Percy Warner Park under the Stone Gates the end of Belle Meade Blvd

What:  Novice: 80 minute run, Intermediate: 90 minute run, Advanced: 120 minute run

Looking ahead, we all need to do another 3 mile time trial in early March.  We won’t be doing one as a group on Sunday morning, so you need to make plans to either: (1) do one on your own or (2) run a local 5k.  Personally, I am going to run the Tom King 5k before I head over to work the infamous Jones brothers water stop…Be sure that you print off the training program so you know what we are doing and where we are meeting!

Brunch

The best part of Sundays…the East Nasty brunch.   Check out this link right here.  All the necessary information is included.  Our gracious hosts are Nick Abruzzo and Christina Young, who live right close to the park off of White Bridge Road.  Please sign up and to show off either your cooking skills, your cleaning skills or your shopping skills!

1/2 Marathon / Marathon Shirts

Every year, we get East Nasty shirts for the Country Music half and full marathons.  In a race of 33,000 people, it’s fun to look around and see a bunch of other nasties in the same gear.  This year is no different except (1) we are actually ordering them early so we don’t have to stress over getting them printed in time, (2) we are ordering on line, and (3) we have a different design for marathon runners vs 1/2 marathon runners vs. people who just want a shirt.

We will be closing orders this coming Wednesday (February 22) at midnight!   We may have a couple of extras, but don’t count on it.  So if you want to get yourself a shirt, or grab one for an out of town friend, place the order soon!  All the details are here.

Those crazy kids…

So a 17-year old Kenyan just won a world class half marathon with a winning time of 60:34.  That’s 4:38 pace for 13.1 miles.  That’s got to be the world record for juniors (18 and under)!  Wrong!   That record is held by Sammy Wanjiru – winner of the last Olympic Marathon, and perhaps the most talented marathoner ever – who ran 59:16 when he was 18 years old, but is now dead after jumping out of a window following a bad encounter with his angry wife.  It’s really a pretty crazy story.

See  you on Sunday.

Mark

Leave a Comment » | 1/2 Marathon Training, Apparel, Sunday Morning Runs, Uncategorized | Permalink
Posted by East Nasty

Wednesday, February 15

February 14, 2012

Wednesday Night Run

February 15, 6p.m. at the corner of 11th and Holly we will run Route #7: Little Hollywood.  This week we cut back on the distance (3.2 miles) and run through a great part of East Nashville.  Make sure that you check out the houses as we run down Ordway toward the golf course.  Also check out the map and please volunteer to be a pace leader.

Shirts

Our Spring race shirts are ready to order!  Click the Shop tab above for more info and to order online. Lee and the NRC crew have invited us down to their store after the run to (a) finish the beer from their grand opening, and (b) try on the shirt in a warm, dry place. You can also head over to NRC at any time they are open this week to try on the shirts to get your size right before you order online. Shirts will be available for order through NEXT Wednesday the 22nd. Get your order in before then! Also coming soon: new casual 50/50 shirts for men and women, and probably Lululemon tanks for women. Stay tuned.

Thursday

We’re got a couple of things going on Thursday:

(1) Thursday workouts.  6 p.m. at 11th and Holly.  This week we continue our tempo workouts with a steady state tempo run.  Novice and Intermediate will run 20 minutes, while the advanced will run 25 minutes.    The bulk of this run should be done at about 90% of your max heart rate – or about 30 seconds slower per mile than your 5k race pace.  Depending on fitness, the total mileage should be between 5.5 and 8 miles.

(2) NRC is hosting their first movie night.  They are going to show the movie “Unbreakable: The Western States 100″ . Even though I know what happens, the movie still looks pretty sweet. The movie will start at 7:30, and if you don’t feel like doing a tempo run with us, NRC will have an easy run from their place at 6:00.

See you Wednesday!
-Mark

Leave a Comment » | Apparel, Thursday Night Workouts, Wednesday Night Runs | Permalink
Posted by East Nasty

Sunday, February 12

February 10, 2012

1/2 marathon training

This week we’re back in Percy Warner Park just logging miles.  Nothing structured, just “time on your feet.”   The purpose of Sunday’s run is duration, not intensity.  And even though we’re adding miles and hills, the entire run should be conversational.  Under 75% of your max heart rate – maybe peaking at 80% on the hills.   There will be groups running the road loops and trails.

Also, it’s going to be cold…but being in the woods will keep you sheltered and out of the wind.  This is the precise reason why we run at Percy Warner in February…

Where: Percy Warner Park at the Stone Gates.  (At the end of Belle Meade Blvd.)

When: 9 a.m.

What:

Novice – 80 minute run

Intermediate: 90 minute run

Advanced: 120 minute run

No organized brunch this week.  But looking for something new?  Try Sky Blue Cafe at 700 Fatherland Ave.    One of the best brunches in Nashville.

Leave a Comment » | 1/2 Marathon Training, Sunday Morning Runs, Uncategorized | Permalink
Posted by East Nasty

Wednesday February 8

February 7, 2012

In this post: Wednesday night run, being a good neighbor, want to run Chicago? Too Bad and Thursday night tempos.

Wednesday Night Run

Our run this week is Route #6: Riverside - about 4.5 miles. We cross through Shelby Park and head up Riverside.  For you East Nashvillians: it’s easy to get turned around on this route – so if you live on the east side, please check out the map and volunteer to lead a pace group.  And everyone needs to look at the route sometime before 6 p.m. Wednesday night!

As always, we meet at 6p.m. at the corner of 11th and Holly in East Nashville.

Being a Good Neighbor

Reflective gear.  Running with 200+ people on a Wednesday night is fantastic, but we have to operate differently.  This week I want to remind people to wear reflective gear.  Better yet, run with a light.  It keeps us all safer.

Want to run the Chicago Marathon?

Too bad.  It sold out in 6 days.  Yet another reminder (like the Mumford and Sons concerts….) that you need to be on the ball!  Seriously, big marathons are selling out in record time, and Chicago should be on your marathon bucket list.  (If you don’t have one…you should create a race bucket list…)  So prepare yourself for 2013, and be sure that your ready when registration opens!

Thursday Night Workout

After 4 weeks of hill repeats – we are starting our tempo runs.  Tempo runs are the common thread through any training program – from the marathon to the mile, every distance runner should be doing tempo runs.  Tempo runs are “comfortably hard”.  Meaning that you should be just on the edge of breathing hard.  That correlates to about 90% of your max heart rate – or about 25-30 seconds per mile slower than your 5k race pace.  Tempo running is usually done by time, and here is our workout this week:

Novice:  4 x (5 minutes tempo / 1 minute jogging)

Intermediate: 2 x (10 minutes tempo / 2 minutes jogging)

Advanced: 3 x (10 minutes tempo / 2 minutes jogging)

We meet on Thursdays at 6 p.m. at the corner of 11th and Holly.   This week we’ll be running down to LP field and running laps of the stadium.  I know, I know…boring…but this will keep us all together and in a well lit area.  We’ll move to Shelby once the days get longer.  If you run a little bit on the sidewalk, you can create a perfect mile loop around the stadium.  Here is the loop.   The entire workout should be between 5.5 and 8.5 miles – depending on fitness.

- Mark

Leave a Comment » | Thursday Night Workouts, Wednesday Night Runs | Permalink
Posted by East Nasty

« Previous Entries
Follow

Get every new post delivered to your Inbox.

Join 1,196 other followers