Wednesday August 22

Hello East Nasties! After a busy couple of weeks, including the Tomato 5K and the Music City Mile (congrats to everyone who ran in those events!), we are back to a bit of normalcy this week.

Wednesday Run

This week we are running Route #8: Rick's Market - about 3.8 miles. We meet at 6pm at 11th & Holly. (Our morning run meets every Wednesday at 5:50am, also at 11th & Holly). Be sure to check out the map and learn the route. Each week we need volunteers who know the route to be group leaders. It's pretty simple - just pick the pace you normally run at and run the correct route so those behind you know where to go. That's it. If some runners get ahead of you that is their own problem. Speaking of runners getting ahead of route leaders: A lot of you runners sandbag your pace time - you start in a slower pace group and then speed up way past it. Especially in the 8:30-9:30 range. Try starting out in the next faster group.

Cups

Each week a volunteer cleans the cups that we all use after the run. East Nasty uses plastic cups so that we don't produce the trash from throwing away 200+ plus paper cups every week. Would you help us by volunteering to clean the cups one week? Again, it's pretty simple: 1) Take the cups home after the run. 2) Wash them (by hand or in the dishwasher). 3) Bring them back the next week. Easy stuff. Please sign up for a specific week here.

5K to 5 Miles

Our '5K to 5 Miles' program has started. This is a great next step for you guys who just finished your first 5K and are ready to add a little milage and/or train for the Boulevard Bolt 5 mile race on Thanksgiving. The group meets in Shelby Park on Mondays at 6pm and Saturdays at 8am. For more details contact Rachel (rachel@schafferlawfirmtn.com) and/or Mike (michaelclark700@hotmail.com).

Lasty Nasty

Dont feel that you're quite fast enough for the main group? Then the 'Last Nasty' group is for you! "We might be last but we have lots of fun encouraging each other!" They adjust our Wednesday evening runs to accommodate 15+ minute milers. Find them on Facebook here and introduce yourself.

Shirts

We still a few Tomato shirts left in women's sizes S, M, L, and XL on sale for $10. We also have only a few of our new green cotton blend Ts ins women's sizes L and XXL available for $20. See Duane after the run to purchase one.

See you tonight! ENFL! -Duane