Sunday February 26

February 24, 2012

Tempo #2

Sunday 2/26 – We are back at Shelby Park.  9 a.m.

First of all, last week’s long run was epic.  This week we are back at Shelby.

During the course of our 1/2 marathon / marathon training, we have several different types of runs.  Of course there are those standard, obligatory (and important) steady state long runs.  That is where you just start slowly, and build into a steady pace that is about 1:30 to 2:30 minutes slower per mile than your 3 mile time trial pace.

Interspersed in these long runs we have 4 structured tempo runs.  We still run a fairly long distance, but for periods of time, we will run at or above our goal 1/2 marathon pace.  (Tempo pace, which is 85-90% max heart rate, or between 20 and 45 seconds slower per mile than 3 mile TT pace.)  This week is one of those workouts…  The first 2 parts of the workout are the same for everyone the bold part is different:

Novice (80 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 20 min easy + 5 min tempo + 10 min easy

Intermediate (90 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 25 min easy + 10 min tempo + 10 min easy

Advanced (105 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 35 min easy + 15 min tempo + 10 min easy

Note: You need feedback for these types of run.  Types of feedback include heart rate, pace and perceived effort level.  During the “tempo” portions of your runs, your heart should be between 85 and 90% of your maximum.  Your pace should be around 20-30 seconds per mile slower than your 3-mile time trial pace.   (If you don’t have a GPS watch, I am going to mark the quarter miles on the 3-mile Shelby Loop.)  Finally, your breathing should never be auditory.  i.e. If you can hear yourself breathing, you are going too hard.

Calling All Parents…

Part of our mission at East Nasty is to support local businesses…because we love East Nashville and want to make it a great place to live and run.   Well a couple of East Nasties have gotten together to open a new baby & children’s consignment store!  You’ll learn more about Amanda Silvera and Casey Sloss soon, but their new store (called “Cheep Cheap”) has their grand opening this Saturday from 10-4.  Cheep Cheap is located in the Porter Road East complex, 711 Porter Rd.

See you on Sunday !

Mark


Wednesday January 25, 2012

January 24, 2012

This Wednesday’s Run

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


East Nasty of the Week: Shelby Bottoms/ Shelby Park

January 30, 2011

Instead of selecting another victim honoree for ENOW at the end of each month in 2011, I will be writing about some of the more familiar sites and venues that we East Nasties see every now and again. We already did a similar write up on the YCAP’s “Yellow House” where we start each week on Wednesday night, you can read it here if you missed it. This time however the focus will be on the glory that is Shelby Bottoms and Shelby Park!

In 1909, the Nashville Park Commission bought 151 acres along the Cumberland River. The area was originally used for an amusement park, and before that the Nashville Railway company had built a casino along the river. There was also apparently a large Dutch windmill (pictured below) on the premises and a community center where plays were performed.  After the parks commission built roads throughout the area and created a man-made pond, the new Shelby Park officially opened on July 4th, 1912.

For the past 35 years, Shelby Park has partnered with the Percy Warner Nature Center to help teach the importance of environmental education. The theme for this park is water, since it is a mixture of wetlands, ponds, and is located right next to a major river. Each month there are a variety of activities and programs to attend, a complete copy of their events can be found here. The nature center (seen in the picture above) was completed in December 2007. It has a “Green Roof,” which means that the top of the nature center is covered in plants and grass. In fact, the whole Shelby Bottoms Nature Center is as environmentally friendly as possible, using recycled materials everywhere, double pane windows, and something called a “waterless urinal.”

Finally, there is also an organization known as the “Friends of Shelby Park,” who are dedicated to the “preservation, protection, enhancement and stewardship of Shelby Park and Shelby Bottoms.” Your entire household can become members of this non-profit organization by clicking here, and going to Join FOS tab, and it is only 12 bucks!

Not only do we run almost half of our Sunday runs down on the magnificent Shelby Bottoms greenways, but 5 out of our 12 runs go through the park in some form or fashion. So give the park a big thumbs up the next time you run through there, it sure has been of great value to our little organization.

Rod Jones


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