This week we will still be meeting at Shelby Park outside of the nature center. (Which is a good reminder to download the training schedule.  It has all the workouts outlined of course, but it also lists our Sunday morning meeting locations.)

This week’s workout is not completely straight forward, so please take a moment to read below.

Last week we ran a 3-mile time trial. Time trials / races are essential workouts because that pace is a benchmark that will determine our training paces. To begin, divide your three mile time by three to get your mile per pace, and we’ll go from there. (As I explain the workout, I am going to use a hypothetical intermediate runner, “Bob”, who ran 23:00 for the time trial last week.  Which is 7:40 per mile.)

The run is split into three parts: the warm-up, the workout, and the extra mileage. The first two parts will be the same for everybody (run at different paces of course), the last part will be different for the novice, intermediate and advanced groups.

We will run at two paces this week: our long/easy pace and tempo pace.

Our long run pace is 1:30 – 2:30 minutes per mile slower than our time trial pace. That pace for Bob would be 9:10 – 10:10. In terms of heart rate, that pace is under 75% of your max heart rate. (Another good estimate is 180 – your age.) Tempo pace is 20-45 seconds per mile slower than your time trial pace. In terms of heart rate, tempo pace is between 88-92% of your max.   Since we are doing tempo intervals rather than a steady state run, our tempo pace will be on the faster end of that range: 20-25 seconds slower than our 3-mile pace or about 90% max HR.

Part 1 – the warm-up  (everyone) 20 minutes at about 2 – 2:30 minutes slower per mile than their 3-mile pace.

Bob would start at 10:10 pace and speed up to 9:40 pace during the warm up.

Part 2 – The workout  (everyone) 5 x (5 minutes tempo pace +  1 minute easy)  – 30 minutes total.

Bob would run 5 minutes at 8:00 – 8:05  pace, then jog easy for 1 minute. He would do this sequence  five times.

Part 3 – Extra mileage novice adds 20 minutes, intermediate 30 minutes and advanced will add 45 minutes. This pace should be about 1:30 slower than 3-mile pace.

Bob would run at 9:10 pace for 30 minutes.

We’re also going to move off the greenway, and run 5k loops of the park. Why? To prepare for the race by adding a little bit of rolling terrain. (The Country Music 1/2 marathon is hilly, the greenway is not…) Here is the loop that we will use. I am going to try and mark the miles on the ground tomorrow – no promises, so make a mental note of the mile marks.

Dubai Marathon

Yesterday at the Dubai marathon, Deressa Chisma Edae ran 2:05:42 (4:48 pace)…and finished 8th. Wow. The race was won by a 21-year old Ethiopian, Ayele Absharoin, in his debut marathon. (He earned a cool $250,000 for his efforts.) Even more amazing was the fact that his last 2 miles were run in about 9:04. (Once again emphasizing negative splitting:  1:02:22 first half, 1:02:01 second half.) He broke the lead pack apart by running the 39th kilometer in 2:46 – for you track guys, a 2:46 kilometer is 66.4 seconds per lap! For more check out the race coverage here.

No Brunch

Last week was amazing! Belgian waffles, pancakes, bacon… Outstanding! Many thanks to our gracious host Sara Spencer. This week, you’re on your own. My post-run East Nashville food suggestions are Mitchell Deli and Marche. A third option would be Bongo Java East. Of course they make great coffee, but they also have some fantastic bagel sandwiches.

See you on Sunday.

Mark

This week is Route #4: Big Shelby Loop – 4.3 miles. As always, we meet at 11th and Holly at 6 p.m. Be courteous with parking, wear reflective gear, and please volunteer to be a pace group leader!

iPod Nano

Lots of runners use an iPod Nano, and apparently some the 1st generation Nanos had something wrong with the batteries. So I’m not sure if it is still going on, but Apple has an iPod Nano replacement program – where they would replace your 1st generation with a brand new one. (for free)  Here is the link to check and see if your iPod qualifies.

Cups

We’ve got the cups covered for the next two weeks. But, I would love to have the month of February and March filled. Washing the cups just involves taking them home, washing them and bringing them back the next week.  Sign up here.

Thursday Workout

Thursday we are heading back to the pedestrian bridge for more 6 or 8 hill repeats. Remember, these are not maximal efforts, but should be your mile race effort (really hard).  Like all your runs, hill workouts should go from slow(er) to fast(er). So, the first two repeats should be under control, and the last two should be really fast. We meet at the same location and time on Thursdays: 6 p.m. at the corner of 11th and Holly.

Hanson’s Marathon Training Program

There is an elite training group in Michigan called Hanson’s. At the Olympic marathon trials they had women finish 2nd, 9th and 13th, and four men run faster than 2:19.   Well they also have a marathon training program for mortals (those of us who don’t have time/energy/desire to run 130 miles a week). Their elite athletes are producing top times, but so are their amateurs.  So what is their secret?  They do not focus on the long run!  WHAT?  That’s right. In fact, amateur marathoners run one 15 mile run, three 16 mile runs and nothing longer!  (Elites are a little different…)

Their theory is that no one workout is more important than the next. So they have all their runners run 6 days a week (peaking around 54 miles a week). Each week has one speed workout, one steady state run at marathon goal-pace, and one “long-ish” run.  But here is what makes it unique:  they do their long runs on tired legs.  They will have an 8 miler the day before their 16 mile long run. On their “off” weekends, they will run two 10-milers in a row. It is the accumulation of hard work, day in day out, that makes you a good runner…not going out and crushing yourself twice a week.

This is how I want you to apply this idea: run more often. Add mileage by adding an additional day of running rather than slogging through three extra miles on your weekend run.  Don’t feel like to be a better runner your Sunday and Wednesday night runs need to be harder. Don’t change those runs, just add two more easy runs during the week. Even if you can only get out the door for 20-30 minutes. It will do more for your fitness than you can imagine.

Anyway… something to chew on. Here is the article from Running Times if you want a little more detailed information.

See you Wednesday!
-Mark

This is what it looks like when Daniel runs

Daniel was born in the metropolis of Centerville, TN. Sure it may only be a population of about 3,700, but the legendary Minnie Pearl is from there, so that is something to definitely brag about. Also, his town now holds the annual National Banana Pudding Festival, which has its own website and everything¸ http://bananapuddingfest.org.

Throughout his middle school and high school years, Daniel focused on the academics. He won a district spelling bee in the 7^th grade, and was on the quiz bowl team in 8^th. By his senior year his fellow classmates could easily recognize the potential leader that he would soon become and elected him class president. His non-athleticism had a negative impact on his weight however, as he weighed a good 50 to 60 pounds more than he does today.

For college Daniel attended Lipscomb University. He began with a major in Engineering, but later switched it to Information Systems. While in college he joined the Lipscomb A Capella Singers and went on several mission trips. In 2006, he and some of his classmates went to Honduras and built 15 houses. The next year, during his spring break, he helped tutor and teach kids in the Bronx of New York City. In the summer of 2007, Daniel took a mission trip to an orphanage in Ghana, West Africa. Since then he has gone back to visit with the kids and staff two additional times, and is planning to head there again this year!

In 2005 Daniel decided to give running a try. He signed up for a 5K with the only goal of beating 30 minutes. He did and finished with a respectable 29:30 for a first timer. For some reason however, running did not stick with him, at least for the next four years. In 2009, he decided to get serious about training and run the Virginia Beach Half Marathon. His training worked this time, and he finished in 2:19. Since then, it has been a constant training schedule for a variety of races.

His first race in 2005

For a living, Daniel has three jobs really. The first (the main one) is working IT for a healthcare company called Amsurg. He also helps with timing races for I Run for the Party. Finally, he helps raise money for some of the big races he participates in each year. This year, Daniel has joined the Team in Training group to raise money for Leukemia and Lymphoma Society. His goal is to reach $2000 before he runs the Country Music Marathon this April. He has a website for donations HERE. Be sure to go and check it out.

Daniel’s biggest success story in running came a year after his first Virginia Beach half in 2009. In 2010 he returned to the race and shaved off a cool 35 minutes from his time, ending at 1:44! He attributes a good amount of that race to training with East Nasties.

Besides raising money for charity, going on mission trips, and basically doing way more good in this world than 5 to 10 of us combined, Daniel is also starting to compete in triathlons. He is going to even complete a half Ironman this year.

Good luck Daniel in all your running goals this year. We East Nasties will be cheering you on!

Rod

Time Trial

Every year I will have one or two people come up to me and ask: “I’ve been running for about 2 years now, how fast do you think I can run the 1/2 marathon?”  Or “This is my second half-marathon, I’m in much better shape.  How much time do you think I can drop?”   The answer:  I have absolutely no idea.  Now when someone comes to me and says: “I ran a 20:30 5k race last weekend, what do you think I should shoot for in the 1/2 marathon?”  Now that’s something I can work with…

When the race distance doubles (i.e. from a 5k to a 10k) seasoned runners slow down by about 16 seconds per mile, while novice runners slow down around 32 seconds per mile.   (GREAT runners slow down by about 12 seconds per mile….)  So you can estimate your longer race potential by running a shorter race and then extrapolating.  For example, to estimate your 1/2 marathon potential from a 5k, the distance basically doubles twice (5k to 10k then 10k to 20k).   Therefore, from a 5k to a 1/2 marathon your pace should slow down between 32 and 64 seconds per mile.  Of course that seems like a wide range…and it is.   Faster, better trained runners slow down less, and slow less seasoned runner slow down more.   A good goal for those of us between 7:00 pace and 9:00 pace on a 5k is to slow down between 40 and 50 seconds per mile.     If you want to be really specific – check out the McMillan Pace Calculator - a lot of runners swear by it.

This week all of us are running a 3 mile time trial to get a benchmark for our potential in the 1/2 marathon.   The intermediate and the advanced are going to jog SLOWLY out to the 3 mile mark, and then time trial back in.  The novice will run for 10 minutes around the lake, then time trial out and back to the 1.5 mile marker.  After that, you can add on as much extra mileage as you might need…  Then we are going to use these times for our workout next week (January 29)….more on that later.

See you Sunday morning, 9 a.m. in Shelby Park by the nature center.

Mark

Our Wednesday run this week is Route #3  – our only out-and-back. We will head over the pedestrian bridge and up Demonbreun all the way to the round-about and Musica. (If you want to go that far.) Over the bridge and back is 4 miles, out to 8th avenue and back is 5, and around the statue and back is 6.6. As always, we meet at 6 p.m. at 11th & Holly. Be sure to be courteous about parking, wear your reflective gear, and bring a friend. We are always looking for pace group leaders – please consider volunteering. (You just need to learn the route and have a fair idea of what pace you run at.)

Thursday Hills

We will be meeting on Thursday at 6 p.m. at 11th & Holly to do our second hill workout. Everyone will add two more repeats to the workout from last week. Anyone is welcome because these workouts are scaled for novice, intermediate and advanced runners.

Like a Good Neighbor

As runners (and cyclists) we rightfully ask cars to share the roads. In return, we need to share the roads with them. When we run as a group – we need to operate differently than you might as an individual. This week, I want everyone to focus on crossing at intersections.

Calling All Musicians (…and others with odd hours)

The other day, I was talking with long time East Nasty/musician Chris Autry and he noted that he ends up running solo a lot because of his strange schedule. He usually runs in the middle of the day, which is nice (good temperature, ample sunlight, no traffic), but since everyone else is working he usually runs alone. I thought what a great way to use the Facebook page.  So,…

1) If you are going for a run and looking for company at any time, post your run on our Official Facebook Page. Be sure to include the time, location and general pace.  No guarantees, but connecting runners to build community is what we are all about!

2) Send Chris an email if you are looking for a mid-week, mid-day 8-10 mile run at between 8:30 and 9:30 pace. Send him an email at chrisautry@me.com

Mark

1/2 Marathon Training continues. Sunday at 9am at Shelby Park Nature Center. (8:30am for full marathoners)

There are two ways to make runs “hard”, quantity or quality.  Distance or speed.  Of course the final goal is to combine both and run a good half marathon – but running fast for a long time is very taxing, and should be done sparingly.

Most long runs are hard because they are long – not because they are fast.  That goes for this week as well…  But what makes a run “easy”?  Well, (1) You should start slowly (this goes for every run, hard or easy).  (2) Pace wise – we’re looking at 1:30 to 2:30 minutes per mile slower than your 5k race pace  (3) Heart rate –  keep your heart rate below a certain value.  180 – your age, or 75% of your max heart rate are both good rules of thumb.   (4) Conversational.  You should be able to talk without gasping for air.

(Note: we will have strides again this week.  Strides are a great way to transition between easy running and harder workouts.  This week add strides to  two or three easy runs…)

Novice:   60 minutes easy (below 75% max heart rate).  + 8 x 30 step strides at mile race pace .   (Every 1/4 mile mark for last 2 miles)

Intermediate:  70 minutes easy (below 75% MHR) + 10 x 30 step strides at mile race pace.  (Every 1/4 mile mark for last 2.5 miles)

Advanced:  80 minutes easy (below 75% MHR) + 12 x 30 step striders at mile race pace. (Every 1/4 mile mark for last 3 miles)

No Brunch??!!  

Our organized brunches will take a hiatus this week, but we encourage you to visit one of the local businesses. Mitchell Deli  and  Marche have two of the best brunches in Nashville.   And if you have plans to go to brunch, invite someone new!  Welcoming new runners with open arms is one of the core values of East Nasty…

Olympic Marathon Trials

The race is Saturday morning, but will be broadcast on NBC at 2p.m. Saturday afternoon.  Stay off the internet, and head over to Nashville Running Company to watch the race with people who actually care!  2 p.m. at the store….

Mark

The Run

The route this week is #2: Around the Lake.  Take a minute to look at the map, and if you feel comfortable with the run,  please volunteer to lead a pace group.  How do you become a pace leader?   Learn the route, find the person with the pace signs, and just grab the one that works for you.   Also we could use some volunteers to wash the cups.  It’s easy, just take them home after the run, and bring them back the next week.   Sign up here.

Leave your shoes behind

This week is our big push for shoe donations.  We are encouraging everyone to leave a pair of shoes behind after the run Wednesday night.  There will be bins under the porch of the yellow house.  One thing:  if it is raining, please don’t donate soaking wet shoes!  Drop them off before the run, or just wait a week until they dry.   Thanks!

Thursday workouts

Our 1/2 marathon training workouts start Thursday.  (Long runs are on Sunday mornings)   At least for right now, we’ll meet at 11th and Holly at 6 p.m. (same place/time as the Wednesday night runs)

This week we will run down to the pedestrian bridge to do some hill repeats.  We will be going up both sides of the bridge, and it takes between 60 and 90 seconds (depending on speed) to get to the top.  Your rest between each repeat will be running down the other side of the bridge….  Effort level should be hard, but not maximal.  Total workout will be between 5 and 6 miles (unless you add on…)

Warm – Up (1.6 miles)

4-6 x Pedestrian Bridge Hill (hill + recovery run = 0.4 miles)

Cool – Down (1.6 miles)

The Frist

So this is cool… the Frist has offered East Nasty members free admission from January 9 – 31.

Download the above coupon and spend a cold January night at the Frist getting some culture!

Marathon Trials

This Saturday is the US Olympic marathon trials in Houston, TX.  It looks like it is a pretty stacked field – with the outcome far from assured.  Here is the official web site.  Unfortunately there doesn’t appear to be anywhere (even on the internet) where the race can be viewed live.  NBC is showing a produced version that afternoon from 3 till 5, but that sucks.  If anyone can find a place to watch it live, could you please post a link in the comments section or on our facebook page??

See you on Wednesday.

Mark

Amanda was born and raised in St. Louis, Missouri. According to her, she was a bit of a dork throughout middle school, but then again weren’t we all. By high school however, she was able to exude some coolness, which lead to her becoming prom queen her senior year. She played soccer from kindergarten all the way through high school, and she even started competing in kick boxing matches by the time she graduated. In a strange way kick boxing lead to Amanda’s origins in running.

During a match, Amanda shattered the bones in right her arm and had to have reconstructive surgery and bone graphing on her wrist. It was 10 months of excruciating pain, external pins, and various casts. It also helped her gain about 15 lbs. After her arm healed up she joined a couch to 5K program. As the pounds shed off she became more and more addicted to running. She also ran her first race at the age of 20…and won her age group! Since then she has run in and placed in several 5Ks and sprint triathlons.

Amanda (along with her husband Mike and her two sons Noah and Titus) moved to East Nashville in January 2009. She works for the Margaret Maddox Family YMCA as a personal trainer and as their Development Coordinator. So on an average day, Amanda will help people achieve their work-out goals and then she will work on programs to help raise funds for the YMCA and the East Nashville community at large. This year she also helped out on the board of the East Tomato 5K, which is easily their biggest fundraiser of the year. She helped the East Nasty Potato to Tomato training group get started, and that is how she wound up coming out to our Wednesday night runs.

She loves our little community of runners and the Wednesday night runs so much that her and her husband Mike now get a babysitter for her boys so they can consider their run a version of a “date-night.” This year she also joined the East Nasty Ragner Relay team, the awesomely named (“The East Nasty Honey Badgers- that’s right! We don’t give a sh*t!).” They wore costumes and everything!

As stated above, Amanda is going to begin leading interval training runs on Thursday night. They will meet at 11^th and Holly (right in front of the yellow house) at 6pm, and then go on to run hills, tempo runs, and intervals. The program will definitely improve your running IQ and help out those looking to get a bit faster. Amanda herself hopes to enter at least one 5K a month in 2012. She also is looking forward to cheering on Mike as he runs his first half marathon this year during the Country Music race.

On a final note, Amanda also might begin taking her talent and love of drawing to new heights by studying tattooing under former ENOW Ian White. Ian just opened his own tattoo studio, which can be viewed here, and she is hoping to turn her love of tattoo art into a minor hobby.

Be sure to tell Amanda congratulations on the honor of ENOW, and be sure to attend her Thursday night workout sessions. They may hurt a bit, but it will be worth it in the end.

Rod

Easy vs Complicated

Running is not complicated.  “So you mean it’s easy?”  No…I didn’t say that.  Running is certainly not easy, but it’s also not complicated.  The longer I coach the more I realize the truth of this statement.  Sure there is a difference between training for a half-mile and a half-marathon – but at the end of the day, running is about putting one foot in front of the other quickly and efficiently.  And the greatest thing that you can do to improve your running, is to go out and run consistently 5-7 days a week.  Frank Shorter was once asked what was the best training plan to follow, and his answer was “any of them, as long as you are consistent.”  More recently, Haile Gebrselassie (sub 2:04 marathoner) was asked how to become a great runner and he said, “run twice a day, every day.”  Complicated?  No.  Easy?  Heck no.

But we want details!  “How far?  And how fast?” you ask.  Well, that is the other thing that I am learning the longer that I coach.  Most of your runs should (1) be conversational, (2) go from slow to fast  (3)  be adjusted by feel not dictated by a certain pace and (4) you should run as much as your lifestyle/running goals allow.   (Note: One or two of your weekly runs should be dictated by pace, or heart rate.)

These facts should offer you encouragement and freedom in your running!  It’s exciting to hear that most runs should be conversational.  There is freedom when you learn to speed up or slow down based by how you feel, and not be married to a particular pace regardless of how bad you feel.   Knowing that a 30 minute run will improve your fitness, and you don’t have to do 5 miles of hard intervals, makes running 5-6 days a week (or even 7…) an exciting and achievable proposition.

1/2 Marathon Training

Our training starts this Sunday.  9 a.m. Sunday morning at Shelby Park near the nature center.

Novice – 50 minutes w/ 2 miles of 30 step strides.

Intermediate – 60 minutes w/ 2.5 miles of 30 step strides

Advanced – 70 minutes w/ 3 miles of 30 step strides

How does this work?  For all groups, all running should be conversational – except the strides.  During the last 2, 2.5 or 3 miles of the run, at every quarter mile mark on the greenway,  you should perform a fast stride (30 steps per foot for 60 total steps.)  The pace should be fast, but under control.  These strides are short enough that you recover very quickly and never feel out of breath.   Between strides, you should run your normal easy, conversational pace.

Brunch Time

Rich & Polly’s address:
Rich & Polly Todd Alexander
904 14th Ave N.
Nashville TN 37206

See you on Sunday.
- Mark

Happy New Year!

The new year means that our Wednesday night runs start over with Route #1.  It’s almost exactly 5k, so it’s a good week to invite a friend. As always, we meet Wednesday at 6pm at the corner of 11th & Holly in East Nashville. Be sure to wear your reflective gear and maybe a headlamp.

Leave your shoes behind on January 11

East Nasty collects old shoes, cleans them, and donates shoes that still have life in them to local schools, track clubs, and to our own couch to 5kers.  We collect shoes every week, but next Wednesday, January 11 we are going to have a big shoe drive.  We’re calling all our runners to “leave their shoes behind.”  Hopefully Santa brought you a new pair of shoes, because after you run next week we want you to leave your old shoes behind.  (We could use your shoe boxes as well.)

1/2 Marathon Training

East Nasty’s world famous 1/2 marathon / marathon training begins officially this Sunday at 9 a.m. in Shelby Park.  Click here for more details, including two important notes: (1) Amanda Tungett is going to be leading the Thursday night workouts, and (2) Daniel Hudgins (with help from The Blaze) will be leading full marathon training.

Brunch

Yum. Yum. Yum.  We will have our first brunch of the year after the Sunday run.  Check back here Friday for more details.

Couch to 5k

Are you are looking to train this new year, but a half marathon is a little too much to take on right now?  Nashville Running Company is going to hold a couch to 5k training program this winter.  Click here for more details because it starts soon!

Facebook & Twitter

We have a brand new Facebook page at: www.facebook.com/eastnasty. Be sure to ‘like’ us (you can use the button in the right hand column of this blog) to get updates, connect, and share with other East Nasties on Facebook. Find other runners to train with, info about upcoming races and events, share discount codes, even check out photos from our Christmas party. (If you were a part of the old Facebook ‘Group’ page, be sure to ‘like’ the new page as we will eventually shut the ‘Group’ page down). Also, you can follow us on Twitter at: twitter.com/EastNasty4Life