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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Posted by Mark

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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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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Sunday March 18…8 a.m. start

March 16, 2012

Country Music Marathon / Half Training

We are doing the exact same thing that we did last week except we’ll start at 8 a.m. In fact…

FROM NOW ON, OUR SUNDAY RUNS WILL START AT 8 A.M.

Where: Centennial Park – meet at the parking area half way between West End and the Parthenon.

When: 8 a.m.

What:  Long slow distance on the course.  If you don’t know the route, please print out a map.  We will run the first 8ish miles of the course, then continue straight down Wedgewood, turn right on Natchez Trace – run past the track and the stadium cross West End to enter Centennial Park.

Novice: 10 miles

Intermediate: 1 mile loop of Centennial + 10 miles = 11 miles

Advanced: 2 loops + 10 miles + 2 loops = 14 miles

Remember, this week is just time on your feet.   Learning the ups and downs of the course is going to pay big dividends on race day, but Sunday is not race day.  So keep your heart rate and effort level low.  Run with other people, even if it means that you have to slow down a little.  This is also a great week to invite friends if they are interested in running the race course with a big group.

Nutrition / Hydration

We will have gatorade on the route as well as some Gatorade G1 – gel type things.   But please bring some of you own calories/hydration for after the run.   Every so often we will run out of fluids for after the run, and this will be our first long run where it is a little bit warmer.

See you on Sunday at 8!

Mak

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Posted by Mark

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