Wednesday May 24 – Potatoes, Tomatoes, and Tacos

May 24, 2017

Route #9

This week is Route #9: Nissan Stadium. Please be sure to cross 10th street at the crosswalk at 10th & Fatherland. The increase in construction and parking on 10th has made visibility a little more difficult – so we need you to be sure to use the crosswalk and absolutely not cross in the middle of the road. Please? Ok? We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine, hot or cold. If you are a run/walker and want to get a head start, meet at 5:45pm and join our Lasty Nasty Group. You can READ HERE for more details on how our Wednesday night runs work. Remember we share the roads with walkers, cyclists, and cars – please, stay on the sidewalks or to the far left on the road, obey traffic signals and stop signs, and cross only in marked crosswalks. Help us be good neighbors and reflect our club well to the community!

Potato to Tomato 2017 Couch-to-5k Training

East Nasty’s mission is “to make East Nashville a great place to live and run, and to make running accessible to everyone in our community.” One of the biggest ways we fulfill that is with our signature ‘Potato-to-Tomato’ couch-to-5k training program. Well over 1,000 people have completed the program over the years and so many of you found your way to this great running community through our P2T program. And now it’s back for the 8th year! This is the perfect opportunity to invite your novice runner friends, family, and co-workers to get moving and improve their fitness by training with a supportive encouraging group and our fantastic volunteer coaches. Get all of the info on our P2T page HERE.

Share this link on your social media accounts: http://wp.me/PodZE-2nx

East Nashville Tomato 5K

The East Nashville Tomato 5K is our ‘home race’ and every year East Nasty comes out in force. It’s also the 5K that our P2Ters train to run! The race is set for August 12th, 2017 (Tomato Fest day!) and registration is open. Sign up now until June 19th for just $25! Details and registration here: http://www.ymcamidtn.org/events/tomato5k

Local Taco Discount

Local Taco in East Nashville is extending an offer of 10% off all food and non-alcoholic beverages this Wednesday night to East Nasty runners. Get you some tacos after the run this week!


Potato to Tomato 2017!

May 23, 2017

It’s back! Join our 2017 ‘Potato to Tomato’ Training – the best couch-to-5k program in Nashville!

We at East Nasty know that if you are not a runner it can be hard to get started. We also know that it IS possible to get yourself trained from being a non-runner to being able to run a 5K in 8 week’s time. That is why every summer, we conduct a FREE couch-to-5k training program. The “Potato to Tomato” is an eight-week program designed to prepare ANYONE to run the East Nashville Tomato 5K. We especially want those of you who have never run before, or are coming off a long hiatus! Beginning June 17th we will meet three times a week for training: Monday and Wednesday evenings at 6pm, and Saturday mornings at 7am. Most of teh time we will meet in Shelby Park at or near the Nature Center. After 8 weeks, we will culminate by running the YMCA East Nashville Tomato 5K race on August 12th 2017!

The 2017 Potato to Tomato program is starting soon! Come to an informational meeting at the Margaret Maddox Family YMCA in East Nashville on June 8th at 6:30pm, check out the details below and sign up! If you have any questions, email us at p2t@eastnastyforlife.com.

Who?

Anyone…unless you are currently a runner! This program is designed to help those who have yet to find the motivation to commit to a training program. If you are currently a runner, you are welcome to join us, but only if you bring a friend who is not a runner! (Runners:if you are looking for a group to run with, join the regular East Nasty run on every Wednesday at at 6pm.)

When and where?

From June 17th through August 12, 2017 we will meet on Mondays at 6pm, Wednesdays at 6pm and Saturday mornings at 7am. Our first meeting will be on Saturday June 17 at 7am at the Shelby Park Nature Center. (Monday and Wednesday evenings we will always meet in Shelby Park at the Nature Center)

How?

During the course of 24 workouts, participants will progress from walk/runs to run/walks to steady running. Most workouts will only last between 30 and 45 minutes and we will celebrate our success by running the East Nashville Tomato 5K race on Saturday, August 12th …without walking!

View the Training Plan

Interested?

Sign up!  Then attend our informational meeting at Margaret Maddox on June 8th at 6:30 p.m. Or just show up on Saturday June 17th at 7 a.m. at the Shelby Park Nature Center for the first workout! You can also join our Potato-to-Tomato Facebook Group.

Cost?

Just some sweat, a few pounds and three hours a week! That’s it. The training is free, a gift from East Nasty to our community! Note: there is an entry fee for the East Nashville Tomato 5K race. IF the cost of the race entry is a financial burden, please let us know. We can connect you with resources at the YMCA to help!

Shirts

If you would like an official East Nasty Potato to Tomato 2017 tech t-shirt (not required, but they are awesome!) you can order one now until July 17th HERE. They cost $18.00 (plus a 99 cent order fee).


Wednesday May 17 – A circle that turns round upon itself

May 17, 2017

Route #8

Tonight is Route #8: Rick’s Market – which is not only run number 8, but also a figure 8. Growing up I loved ‘Schoolhouse Rock!’ And one of my favorites was about the number 8 – “a circle that turns round upon itself”. We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine, hot or cold. If you are a run/walker and want to get a head start, meet at 5:45pm and join our Lasty Nasty Group. You can READ HERE for more details on how our Wednesday night runs work. Remember we share the roads with walkers, cyclists, and cars – please help us be good neighbors!

NRC Altra Wear Test

Our friends at Nashville Running Company are back with another wear test opportunity for you tonight. Stop by the store before the run to grab a demo pair of Altra Running’s new Escalantes. Lee says: “These beauties offer a responsive yet plush ride. Come give them a spin — your feet will love you for it!”

‘PR Bandits’ Saturday Long Runs

PR Bandits are back! Beginning this weekend, East Nasty is once again partnering with the ‘PR Bandits’ who are hosting supported long runs on Saturday mornings throughout the summer and fall. Saturday supported runs will be held at various favorite running routes across Nashville. Most of the runs offer various distance options and all paces are welcome. Join the PR Bandits Facebook Group for more info, to get run invites, and to link up with other runners. And watch this blog on Thursdays for the info about each week’s run. This Saturday’s run is on the Harpeth River Greenway. Meet at the Warner Nature Center at 7:30am. Which is not 8. And thus fails my ‘Schoolhouse Rock!’ anecdote. But it would be great, if you weren’t late. 😉

Potato to Tomato

Details coming this week in a separate post…


Wednesday May 10 – Return to Riverside

May 10, 2017

Route #6

After skipping to Route #7 last week, tonight we jump back to Route #6: Riverside.  99% percent of the time we need you to run on the left side of the road against traffic, but on this route there is one section i Shelby Park where that changes. After passing the lake, as you are going up that hill out of Shelby Park , stay on the RIGHT side of the road. Stay alert as the hill and curve in the road make it difficult to see and be seen by cars. (This is the same hill we run DOWN after Mt Nasty on Route #12). When you reach the top, turn right and go under the train bridge, then turn left onto Riverside. Stay on the left side of Riverside in the bike lane. Remember we share those roads with walkers, cyclists, and cars.

We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine. If you are a run/walker and want to get a head start, meet at 5:45pm and join our Lasty Nasty Group. You can READ HERE for more details on how our Wednesday night runs work.

Looking Forward

Potato-to-Tomato – Our annual free Couch-to-5K program will be starting next month – be on the look out for details on this blog very soon. If you’re interested in being a coach, you can sign up online HERE.

PR Bandits – Our Saturday morning long runs will return beginning Saturday May 20th – details will be posted each week here on this blog. You can also join the PR Bandits Facebook group HERE.

You guys crushed the community street clean up project last week! Thank you all so much for helping and giving back to our beloved neighborhood! See ya tonight! ENFL!

 


Wednesday May 3 – Rest & Recover, Clean Up & Give Back

May 3, 2017

Rest and Recover

Congrats to all of you who ran the full or half marathon! And how about that cheer station and party? It was a great weekend! Now it’s time to take a well needed rest. But resting doesn’t mean doing nothing. In fact, unless you have an injury, active recovery is better than passive recovery. Active recovery = super easy exercise (i.e. 60 – 70% of your max heart rate, light cross training, etc.) Also, a good rule of thumb is to take 1 recovery day for every 2 km of racing. For half marathoners, that means a good 10 days of easy exercise, for marathoners it’s more like 3 weeks.

Route #7

This Wednesday we are skipping ahead to run Route #7: Little Hollywood. (More on why below.) We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine. If you are a run/walker and want to get a head start, meet at 5:45pm and join the Lasty Nasties. You can read here for more info on how our Wednesday night runs work.

Community focus is the foundation that Mark Miller built this group upon – a passion to be good citizens in our neighborhood and great advocates for the running community. This mindset is what I think distinguishes East Nasty from other running groups. So what does that mean? After a short run tonight we’re going to give back to the neighborhood that has been so good to us!

Community Clean Up

After our short run tonight, everyone needs to get into groups of 2-3, grab some bags and gloves and go pick up trash! This is one way that East Nasty gives back to our great community. And all you need to bring is a willing spirit. We will give you gloves, trash bags, and a map that highlights your section of the neighborhood to clean. This should only eat into about 15 minutes of our post-run fun!  As you are cleaning, specifically look for empty Gu packets, crushed cups and other things that are often left behind after a marathon. We picked a shorter route for tonight so that we will have plenty of time for an easy run and the clean up project. The more help we have, the faster it will go! Even if you’re not running tonight, please come help – a brisk walk while picking up trash is good active recovery 🙂 

Pint Night & Trail Sisters

Then after the clean up project, head over to NRC for monthly Pint Night and their Trail Sisters Event. Lee won’t tap the keg until the clean up effort is complete – so the sooner we finish, the sooner we drink. During Pint Night, the Trail Sisters will host a 30 minute presentation and meet/greet on camaraderie, empowerment, safety, and motivation. There will be time for a Q&A along with a raffle for prizes from Julbo, Pro-Tec Athletics, Vasque Footwear, Trail Butter, and Flora!

NRC is also continuing their demo of Salomon road shoes again this week. Get over there before the run to do wear test.

lululemon Thursday Event

Did you enjoy having the lululemon #thetesttruck out at East Nasty a couple weeks ago? They are making one more appearance in Nashville – Thursday evening at 5pm at Bearded Iris Taproom in East Germantown. Get details on the Facebook Event page here: The More Than Miles Tour Grande Finale Party

Potato to Tomato 2017

Coming soon – details on our 2017 summer couch to 5K program!


Wednesday April 26 – Race Week!

April 25, 2017

This is a big week for a lot of East Nasties – it’s Race Week and the culmination of a lot of hard work! Enjoy this week and everything associated with the race, because you’ve earned it. We’ve got a lot of things going on over the next 4-5 days. Read on for what you need to know…

 

Route #5

First things first – this Wednesday is one of our most popular runs: Route #5: Walking Bridge. We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine, bitter cold or blazing heat. If you are a run/walker and want to get a head start, meet at 5:45pm and join the Lasty Nasties. You can read here for more info on how our Wednesday night runs work.

Shirts and Tanks

If you ordered one our 2017 race shirts or tanks, your order is now ready for pick up at Nashville Running Company! If you missed out on the order, we *may* have a very small number extras to sell later this week. Keep checking the blog for updates – we will announce any available extras here.

Race Week Details!

This is a lot of info, but we don’t want you to miss anything…

1) Tapering

Some classic Coach Mark Miller tapering advice: “There is nothing you can do between now and race day to run faster, but there is a lot you can do to make yourself run slower! It takes your body 7 to 10 days to gain any benefits from a hard workout. So, if you feel like you “missed” too many runs, don’t try to make them up this week. You’ll experience all the fatigue that comes with a workout but get none of the benefits by Saturday’s race. In other words, be smart this week. Allow your body to absorb all the work that you have put in over the last 16 weeks. Don’t do any hard/long running this week and don’t eat anything new or different. Just rest, relax, and pay attention to your hydration and nutrition – and hold back on the celebrating until Saturday night…”

2) Race Start Time Change and Heat

Because of the forecast of higher temps on Saturday, the Marathon and half Marathon race start time has been moved up to 6:45am (the 5K now starts at 6:15am). You can get more details and a lot of good warm weather race prep info on the race website HERE. Basically, sign up for text alerts from the race for any further race day schedule updates, be drinking lots of fluids this whole week, have a salt packet at the race start, and make use of shady spots and aid/medical stations along the course if you start to feel over-heated.

3) Half Marathon Corrals

East Nasty Half Marathon training pace groups (based on finish time goal) are set to meet up in the following corrals:

Sub-1:40 – Corral #2
1:45 – Corral #4
2:00 – Corral #4
2:15 – Corral #10
2:30 – Corral #10

If you didn’t get assigned the corral you need to be in, you should be able to get your corral assignment changed when you pick up your race packet at the expo.

4) Cheer Station

If you’re not racing on Saturday, of if you have friends or loved ones racing, then please join our official East Nasty Marathon Cheer Station! Half Marathoners please join us after you finish your race! Stop by for a few hours that day or spend the whole day cheering – any amount of support you can offer is greatly appreciated.

Facebook Event link: https://www.facebook.com/events/671958329655051/
Location: At East Park on Woodland St between 6th and 7th Streets. It’s the perfect spot to support runners as they come thru our neighborhood on the lonely marathon-only route. Plus, this location is close enough to the finish line that half marathoners can easily join us when they finish their race.
Time frame: Approx. 7:30am to 2:30pm. Show up in your East Nasty gear!

Volunteers:
We could still use some help with set-up, tear-down, and a few other things! Sign up to help out here: Cheer Station Volunteer Google Doc

5) Annual Post Race Party

And finally – after running or cheering in the morning, get in a nap and then join us for one of our biggest events of the year- our annual post-race celebration! (Whether you ran or not.)

What: East Nasty Post-Rock n’ Roll Race Celebration
Featuring: Local Taco, Yazoo, Awards, Friends, and Fun!
Facebook Event link: https://www.facebook.com/events/1908350342774291/
Who: Everyone  – even if you didn’t run.
Where: The Pavilion East
When: Saturday, April 29th.  6:00 – 10:00 pm
How much: $10 suggested donation

Volunteers:
Putting on the party is a lot of work and we can always use help! We still need a few volunteers to help with set up, clean up, and a couple things during the event. Sign up to help out here: Post-race Party Volunteers Google Doc

It’s race week, Nasties! ENFL!!


Wednesday April 19 – Back to Shelby, Race Weekend Events, …and a ‘Nashville’ detour

April 19, 2017

Sorry for the delayed post – lots of info this week to share…

Route #4

This week we head back into Shelby Park for Route #4: The Big Shelby Loop.  99% percent of the time we need you to run on the left side of the road against traffic, but on this route it’s safer to run on the right side on Davidson Street once you’re in the park. When you make the right turn from Davidson to head up the Sevier/Naval hill, get back over to the left side of the road. As Rudyard Kipling wrote, and my friend Hal always says, be sure to “keep your wits about you” while running in the park. Remember we share those roads with walkers, cyclists, and cars. We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine. If you are a run/walker and want to get a head start, meet at 5:45pm and join our Lasty Nasty Group. You can READ HERE for more details on how our Wednesday night runs work.

NOTE: The ‘Nashville’ TV show is currently filming on Fatherland Street. If they are still blocking the street tonight (probably), we will run the out-and-back portion of the route on Holly instead of on Fatherland. The rest of the route will be the same. 

Salomon Sonic Wear Test – Tonight!

Show up before the run tonight at NRC if you want to try out a pair of the new Salomon Sonic road shoe. Yes! A “wear test” means that you can actually take a pair of shoes out for a run without having to purchase them!

Rock n Roll Weekend

The Rock n Roll (formerly Country Music) Marathon and Half-Marathon is April 29 – less than 2 weeks away! It’s a big weekend for East Nasty with lots of opportunities for you to be involved…

1) Cheer Station

East Nasty started 13 years ago when a handful of runners decided to train together for the race and each year we have more and more runners training to run 13.1 or 26.2 miles. By far, the most amazing thing you can experience during a difficult race is having your friends and family out there cheering for you and acknowledging your hard work. So, we are hosting our first official East Nasty Cheer Station for 2017! Stop by for a few hours that day or spend the whole day cheering! Any amount of support you can offer is greatly appreciated.

Location: On Woodland St between 6th and 7th Streets. It’s the perfect spot to support runners as they come thru our neighborhood on the lonely marathon-only route. Plus, this location is close enough to the finish line that half marathoners can join us when they finish their race.

Time frame: Approx. 7:30am to 2:30pm. Show up in your East Nasty gear!

Volunteers:
We could use some help with set-up, tear-down, and a few other things! Sign up to help out here:  Cheer Station Volunteer Google Doc

2) Annual Post Race Party

After running or cheering in the morning, get in a nap and then join us for one of our biggest events of the year- our annual post-race celebration! (Whether you ran or not.)

What: East Nasty Post-Rock n’ Roll Race Celebration
Featuring: Local Taco, Yazoo, Awards, Friends, and Fun!
Who: Everyone  – even if you didn’t run.
Where: The Pavilion East
When: Saturday, April 29th.  6:00 – 10:00 pm
How much: $10 suggested donation

Volunteers:
Putting on the party is a lot of work and we can always use help! We need volunteers to help with set up, clean up, and a couple things during the event. Sign up to help out here: Post-race Party Volunteers Google Doc