Sunday, April 22 - Just one week left...

1/2 Marathon Training

Sunday, April 22: Shelby Park 8 a.m.

We are only a week away from the Country Music race! As Mark would say - "in the final week before a race there is nothing that you can do to make yourself run faster, but there is a lot you can do to make yourself run slower!" So, this week is called a "taper".  Your focus this week should be on being fully rested, hydrated and to stay "sharp" with your running. What does that mean?  Cut all of your workouts in half, but keep a little bit of intensity.

So this week is just an easy 60 minute run in Shelby and is not as long as what we have been doing the past few weeks. Mark will explain more when we meet Sunday morning.

Mark says: "If you think that you have missed too many long runs and want to get on last log run in this week - don't do it!  You will be better off on race day just doing our easy run than if you try to sneak one last 12 miler in. Resting will allow our bodies to fully repair all the damage we've done to our muscles the last 16 weeks, and some short bursts of speed will help to maintain your leg turn-over.  Here is a pretty good article about tapering, and here is another article about the mistakes people make when they taper."

The Post Race Party

Make plans to join us for our yearly post-race party at 5pm on Saturday April 28th!

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.)

Shirts

There are a few of you who haven't picked up your shirt yet. They will be available after the run on Sunday, and then starting Monday you can pick yours up at Nashville Running Company during their regular business hours.

See you tomorrow morning! -Duane