East Nasty

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

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

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