Easter Sunday…

April 6, 2012

1/2 Marathon Training

Now is not the time to skip a long run…but it’s Easter.  So we have Saturday morning or Sunday morning training options this week.  Either way, we are all doing slow mileage…time on your feet.  This run should be completely conversational the entire way – if you can’t talk to the person next to you, you need to slow down.  Your heart rate should average 70-75% of your max, and you should never exceed 80%, even on the hills.

The meeting places and routes are different, so please keep reading if you are planning on joining us this weekend...

Saturday, April 7.

8 a.m. at Centennial Park.  Here is the facebook invitation.  We are going to run the entire half marathon course.  There will be four places to get water, and there will be transportation back to Centennial.  Unless, of course, you are in the advanced group – your transportation back to Centennial will be your own legs.  Steve Lundy Lund will be there to lead an advanced group, Mark Charlton and Jennifer Eberle will lead the novice/intermediate groups.

P.S.  If the link to the facebook invitation does not work, just show up at 8 a.m. at Centennial Park.

Sunday, April 8

Meet at Bongo East at 8 a.m.  We will be running a modified Bongo-to-Bongo loop.  12, 14 or 16 + miles.   We’ll follow this route out past Bongo @ Belmont, and then follow the 1/2 marathon course back to Bongo East.  Here is the route that we are following…(we will shorten it for the novice group.)

Happy Easter!

Mark

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Sunday – April 1: Race Pace

March 30, 2012

1/2 Marathon Training

Sunday, April 1: Shelby Park 8 a.m.

We are about a month away from the 1/2 marathon, and our run this week is an extremely important one: 6-8 miles at goal 1/2 marathon pace.   This run is a very specific race-simulation type workout, and it will help you go into the race with a realistic goal.   For example, if on Sunday you have trouble running 6 miles at 9-minute pace, then you certainly won’t be able to run 13.1 miles at 9-minute pace in a month!  Conversely, if 8 minute miles feel comfortable for 8 miles, then you are probably right on track for a 1:45 half-marathon.

This run will be back at Shelby Park.  We’re meeting at 8 a.m.  Once again, we’ll be running the 3 mile (actually 4.9 kilometer) loop through the park.

Novice: 10 minutes easy + 6 miles @ goal pace + 10 minutes easy

Intermediate: 15 minutes easy + 7 miles @ goal pace + 10 minutes easy

Advanced: 2 miles easy + 8 miles @ goal pace + 2 miles easy

* Note: the 3-mile”ish” loop is probably about 80 meters longer than 3 miles.   So for every lap subtract 20 – 40 seconds (depending on pace) to get your 3-mile time.

Brunch

Brunch is back on for this week!  Allison Miles lives on the East Side over by KIPP Academy Nashville.  Here is more information, including her address, but more importantly a place for you to sign up for something to bring!  (Love those waffles!)

See you on Sunday!

Mark

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Wednesday March 28 – Back to the Start

March 28, 2012

Back to the Start

This Wednesday we are back to Run #1.  An easy 5k that goes down Shelby, through the park, and comes back up Holly.  5 turns total.  We meet at 6 p.m at the corner of 11th and Holly in East Nashville.

Being Good Neighbors

99% of the time we need to run on the sidewalk where they are available.  But as we get into the warmer months and our neighbors become more active there are certainly some situations where we can veer off the sidewalk.  Use your best judgement, but please be courteous when you see people walking on the sidewalk – especially families.

Thursday Tempo Workout

This week we are running tempo miles.  You can run an entire mile or you can run for a particular amount of time, if it takes you longer than 6 minutes to run a mile.

Advanced:  6 x (1 mile or 6 minutes T / 1 minute rest)

Intermediate: 5 x (1 mile or 6 minutes T / 1 minute rest)

Novice: 5 x (5 minutes T / 1 minute rest)

We meet on Thursday at 6 p.m. at the corner of 11th and Holly.

Brunch On Sunday

Brunch is back this Sunday! All are welcome – but, please sign up here to bring something and get details if you are planning to come.

See you tonight.
-Mark

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Sunday 3/25 – Centennial

March 23, 2012

1/2 Marathon Training

This week we continue running the course at Centennial Park.

Where:  Centennial Park

When: 8 a.m.

What: We are running on the 1/2 marathon course.  Here is a map.

Advanced: 16 miles.  Run the entire 1/2 marathon course and then jog back to Centennial Park from LP field.

Intermediate: 13ish.  Run the first 10.5ish miles of the course, run through the Gulch on 11th, turn left and run up Charlotte back to Centennial Park.

Novice: 11ish.  Follow the course back to the round-a-bout (mile 9.5).  Go “straight” through back to Broadway, turn left and run back to Centennial.

Once again, we are just logging miles.  We’ll have fluids on the course, and (thanks to Lisa from Competitor Group) some of the actual gels that will be used on race day.   Bring some sort of rehydration/calories for after the run, and please carry a water bottle with you if you tend to get dehydrated.

See you on Sunday 8 a.m.

Mark

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March 21 – The Nasty

March 20, 2012

Earn your stripes!

Every 12 weeks, we cycle back to run #12, The Nasty.  It’s our 6-mile trademark run, where completion = entrance into an exclusive club….well, not really “exclusive” but you do get a bumper sticker.  There is a shorter option, (alas, no sticker) so please join us even if you don’t have 6 miles in you.  This is a longer route, and the pace groups get strung out – so make sure that you have looked over the map before you come.  In fact, print it out if you don’t know your way around the East Side.  Just to sweeten the deal this week, we’ve ordered up perfect weather and we have a couple of special additions

A New Sticker

There is a ton of graphic design talent in our group, and their collective brains have come up with some great stuff for the spring.   One thing is a new bumper sticker…be there Wednesday night to find our more details…

First round is on the Competitor Group

Post run plan on heading down to 3 Crow. Why?  Well, in addition to the normal reasons of building community and getting to know some fellow endurance athletes, the folks who put on the rock’n'roll marathon series want to buy us a round.  Bring a change of clothes and enjoy a great spring evening together!

Cups

We need cup washers!   Please sign up.

Thursday Tempo

Our Thursday workouts continue with more tempo running.  These next two weeks are our toughest tempo runs.  Remember to keep your effort level in the prescribed levels…

Advanced: 2 x 20 minute tempo (5 min slow jog) 85% max heart rate.

Intermediate: 3 x 10 minute tempo (2 min slow jog) 85% max heart rate.

Novice: 20 min tempo 90% max heart rate

Thursday – 6 p.m. corner of 11th and Holly.

 

See you on Wednesday.
- Mark

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