Wednesday, January 28, 2015

January 27, 2015

Route #4

Some minor changes…

This year, we are making some minor changes to some of our routes.    Some of it is for safety reasons, and some of it is just for a change. This week is one of those minor changes.   If you have been to Shelby Park recently, you may have noticed that the greenway that parallels the Lillian street hill has been extended all the way to the zero mile marker on the Shelby Bottoms greenway.   We are going to follow that greenway to the playground and then turn right onto Davidson.

route #4

Half/Full Training

We are meeting at Shelby again this Saturday.   8 a.m. by the nature center.

Thursday Workouts

Mark it on your calendar that our Thursday night workouts begin next week!  (Can you believe it’s almost February…)   Everyone is welcome to join us.  6 p.m. at the corner of 11th and Holly.   Our first workout is pedestrian street bridge hill runs.




ENOW: Melinda Morgan

January 26, 2015


Our latest East Nasty of the Week is known for her love of her friends, her love of her dog and her love of sharing astrological information on Facebook. Nasties, it is my pleasure to introduce you to your ENOW, Melinda Morgan!

NRC Winter Speed Session 2014

NRC Winter Speed Session 2014

Melinda was born in Gadsden, AL and grew up in Tuscaloosa. In middle school, she ran track and played softball and basketball. She was shy in high school and hung-out with a group of friends that she played rec league softball with. Melinda put herself through college, attending the University of Alabama. Putting yourself through college is stressful, but she had fun and continued playing rec league softball.

image (4)

You may be surprised to learn that Melinda is not, in fact, a professional rec league softball player, but instead, is the Operations Director for the Belcourt Theatre. Her running career started via East Nasty’s free 5K training. In the summer of 2012, she became a tomato, a runner, and an East Nasty. Potato 2 Tomato coach and fellow ENOW, Kim Stokes-Lanier, has this to say:
I first met Melinda when she was a participant in our Potato 2 Tomato 5K training group. She struck me as such a badass athlete that I couldn’t understand why she was training with us. I soon learned that she was a triathlete coming back from a shoulder injury, and just how stubborn and badass she could be! And super nice and kind, too! I love that she returned the next year as a volunteer coach and even now continues to help new runners, encouraging them to keep at it and become badasses themselves. She is a pleasure to know and I’m so glad that she shares her awesome self with our growing East Nasty community!
Cedars training ride with Karen and Cassandra

Cedars training ride with Karen and Cassandra

Melinda claims her friends as the biggest accomplishment she’s made in running, especially when it comes to training. Another proud accomplishment is doing the Cedars of Lebanon triathlon last May.
Melinda and Carrie at the Color Run

Melinda and Carrie at the Color Run

Melinda heard about East Nasty from her bestie, Carrie DuRard. Carrie knew Melinda was looking for a 5K training program and recommended Potato 2 Tomato. I spoke to Carrie and she had this to say about her friend:
Melinda is the runner that more of us should try to emulate. It’s not the pace of her feet, but rather the speed of her encouraging words just when you need them the most. It’s also the willingness to lend a hand and the never-quit attitude that she brings to the group.
After the Germantown 5K 2014

After the Germantown 5K 2014

What Melinda enjoys most about East Nasty is the friendships she’s made, and how positive, friendly and encouraging this group is for runners of all types. Her most memorable East Nasty experience is finishing her first run of “The Nasty” with Glenda Tetley.
Melinda and Susi

Melinda and Susi

 Friend and fellow ENOW, Susi Willis, has this to say:
Sometimes you meet a person, and feel like you have already traveled a lifetime with them. This is my experience with Melinda. Melinda and I met through East Nasty. I’m sure it was during our runs with Lasty Nasty on Wednesday nights that solidified the friendship. Melinda is one of THE MOST caring people I know. She is always good to lend an ear or advice to others – about running or otherwise. We’ve trained Couch to 5K-er’s together for a couple of years, ran races together, and last summer we hiked Mt. LeConte with our friends. One great outcome of East Nasty is friendship!!

Melinda running

When Melinda’s not running, she loves to hike. She also draws and paints a bit. Oh, and pro tip, she knows everything about every movie at the Belcourt.

Melinda, you are one of my favorite East Nasties. I’m so glad Susi nominated you. Congrats and welcome to the ENOW club!

Wednesday, January 21

January 21, 2015

Route #3

This is an out and back route, so you can choose your distance.   The full run takes us around Musica and back for over 6 miles.   If you want to run a shorter distance, a good landmark is the pedestrian bridge.  If you run across the pedestrian bridge, turn around and come back, that is almost exactly 4 miles.

6 p.m. at the corner of 11th and Holly in East Nashville.

Route #3

Half Training and Thursday Workouts

Our half/full marathon training continues this weekend.  8 am at Shelby Park by the nature center.

Mark your calendars for February 5th.  That is when our Thursday night workouts begin.  This is a great way to not only improve your fitness, but to improve your running IQ as well.   You’ll learn how to do hills, tempo runs, and track workouts.   (You’ll also find that it is much easier to do a workout when you are in a group…)   Like everything we do, it’s free, so there are no excuses!

Here are the details:

Dates: Thursdays from February 5 through April 23

Where: Same place, the corner of 11th and Holly in East Nashville

When: 6 p.m.

Who: Everyone is welcome, but if you cannot run 5 miles without stopping, these workouts will be a little too aggressive for you.

Wednesday, January 14

January 14, 2015

Route #2: No-Longer-Round-The-Lake

Well, this route needs a new name (and map for that matter).   If you remember, when we enter Shelby Park, we are no longer going down the Lillian Street hill – we are going to take the greenway that runs (basically) parallel to the street.   That means that we won’t be going around the lake on this run, but will finish the run as planned.  (We will rejoin this route right before the 2 mile mark.)

Run #2

Saturday Long Run

This Saturday’s half marathon training is a 65 or 80 minute long run.   We meet at 8 a.m. by the nature center in Shelby Park.   Everyone is welcome to join us even if you are not training for a race!   (We have a group training for the marathon as well…they meet at the same location but start at 7:30.)

Also, Thursday night workouts return in February!

ENOW: Shelley Norton

January 12, 2015
Right before running The Nasty three summers ago. Not sure why I'm smiling! ;)

Before running The Nasty three summers ago. Not sure why she’s smiling!

Our newest East Nasty of the Week is an almost-native Nashvillian; two-time CMM full finisher; and budding cyclist. Nasties, it is my pleasure to introduce you to your ENOW, Shelley Norton!

Cross training with Will on Perkins Road in Leipers Fork.

Cross training with Will on Perkins Road in Leipers Fork.

Shelley was born in New Haven, CT. After her parents got snowed in at the hospital the night she was born, they decided New England wasn’t for them and promptly moved to California. Later, when Shelley was five, they moved to Nashville. In middle and high school Shelley couldn’t keep her nose out of books long enough to get actively involved in sports. She absolutely couldn’t get enough of studying, research and reading classics.

Her family was always active – hiking, cycling, swimming, etc. And her dad was a runner. They also travelled A LOT. Because of this, when Shelley was in high school, her parents found a program at UNL that allowed you to get college credit for your junior and senior years. It was an amazing experience that allowed her to do so many cool things that she ordinarily wouldn’t have been able to do at such a young age.

The Gang at the EN Christmas party.

The Gang at the EN Christmas party.

As Shelley continued her schooling at UNL, she began working as a fitness instructor at local gyms. She also travelled with the Southern Women’s Show doing presentations encouraging proper nutrition and fitness. Shelley now works as a personal assistant, a job she absolutely loves!

Shelley started running in 2005, although it took several years before she got serious about it. In fact, she ran the CM half four years in a row with almost zero training, which she does not recommend. She didn’t even own a pair of running shoes until a month before her first half and she still finished with a halfway decent time (2:11)! It finally dawned on her that with a little work, she could actually be a real runner!

Shelley, Denise and Randy in 2013 after running the Country Music full in the pouring rain.

Shelley, Denise and Randy in 2013 after running the Country Music full in the pouring rain.

Since getting serious, Shelley has accomplished: running CMM (full) twice; 23 minute PR at CM Half; placing in her age group at two 5K’s; and coming within seconds of finishing the Blvd Bolt before speedy Randy Neff, fellow East Nasty and great friend.

Shelley heard about East Nasty about five years ago through a small Monday night group that she and Denise Leaver both still run with. When I spoke to Denise about Shelley, she had this to say:

Shelley is such an amazing woman! Beautiful on the inside and out! She has inspired me so much with running – I would’ve never even attempted running a full without her shining example, enthusiasm and joy when she did her first full! She’s also inspired me as a person with her loving and gentle manner with everyone she meets. She has such a beautiful smile and great laugh! We run together so much, I can tell when she’s going to kick my butt on a particular run just by her posture! We truly support each other and it spilled over naturally to supporting each other through life’s ups and downs. I love her so much!

Besties! Denise, Shelley and Dawn.

Besties! Denise, Shelley and Dawn.

Shelley can’t imagine her life without East Nasty. Not only has it made her a better runner, but she has developed friendships with people that she now considers family. One of her most memorable East Nasty experiences is one the she is most grateful for – meeting her amazing boyfriend Will two years ago on his first night running with East Nasty. The very next week they started running trails and have been together ever since!

Will has gotten Shelley into cycling, watching soccer and snow skiing. They’ve gone to Colorado the past two winters to ski. Shelley also loves scuba diving, cooking, watching football, and is an avid reader.

Will and I on our ski trip in Breck, CO last month.

Shelley and Will on their ski trip in Breck, CO last month.

Shelley’s friend and running partner Dawn Bogic, had this to say:

I wish I had Shelley’s natural athletic ability. Before joining East Nasty, she ran the Country Music Half marathon a few times – without training. She also got sick during the training for her first full marathon and missed a few weeks, but still ran it and made it across the finish line. She’s competitive, so she always pushes herself to go farther or faster. She’s really sweet and a very good friend and has supported many of us, including many East Nasty friends, through difficult times.

Shelley, congrats and welcome to the ENOW club!

Long Runs & Thursday Workouts

January 9, 2015

There have been some questions about our spring training offerings, so here are some details:

Wednesday Night/Morning Runs:

6a.m. or 6 p.m. at the corner of 11th and Holly.  These runs are offered year round.

Saturday Morning Half/Full Marathon Training

7:30 or 8 a.m. – various locations.  From now until the end of April.

The marathon training group meets at 7:30, and the half training group meets at 8 a.m. but you do not have to be training for an event to join us.   This is a great place to jump in for a long run.   This weekend we are meet at the Shelby nature center, and the run will be 55 to 70+ minutes long, with a large variety of paces represented.

Thursday night workouts

6 p.m. at the corner of 11th and Holly.

These workouts start on February 5 and end on April 23.

If you are looking to get more intensity and structure to your running, join us for our Thursday night workouts.   We will run hills, do tempo runs and track workouts.  Everyone is welcome to join us, but we ask that you be able to run 5 miles without stopping before joining up.  (It will also be helpful if you know your approximate 5k race pace.)




Wednesday, January 7

January 6, 2015

Our first Wednesday night run of 2015 is going to be freezing…but it will be followed by pint night at NRC.

So here are some cold weather running tips:

1) Dress as though you are going for a hike in weather that is 15-20 degrees warmer than the outside air temperature.  So if it is 15 degrees Wednesday night, dress as though you are going for a hike in 30-35 degree weather.

2) Wind changes everything, so wear something wind proof or wear multiple layers.   Wind cannot get through gor-tex or 4 shirts layered on top of each other!

3) Old socks are a perfect substitute for gloves.

4) Wear a hat.

5) Don’t wimp out!   Once you get started you will warm up, and you’ll feel like a champ for finishing.

As always, we meet every Wednesday at the corner of 11th & Holly in East Nashville at 6pm (and also at 6am for the morning crew).

Cup Volunteers

We needs some volunteers to wash the cups.  If you have never done this before, this is a great/easy way to give back.   Here are some details about what it entails.   If you have done the cups before and are willing to do it again, please consider signing up here!   Thanks.

Run #1: One Hilly 5k

Note: From now on, anytime we are going up/down Lillian Street into the park, we will be using the greenway that runs parallel to the road.   See below.   The portion of the greenway that we will be using is between numbers 1 and 7 in the map below.   In the case of this run, we will be going uphill from #7 to #1.

Shelby Park Map 2


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