Wednesday February 20

The Run

This week's run is #8:

Thanks to Josh Gruner for the map.  Please take a moment to learn the route, and we'll see you on Wednesday at 6 p.m. at the corner of 11th and Holly in East Nashville.

Two Reminders:

1) Many folks run a little extra before or after the designated route.  If you are one of those people (who run extra), ask around if anyone wants to join you.   If you are looking for extra mileage (it's usually 2 miles) ask around and I'm sure that you will find someone who can teach you one of the the 2 mile loops...(there are several)

2) Are walk/runners welcome?   Yes!  But our walkers and walk/runners start their run earlier than the main group.  Depending on the route, they usually start around 5:45.   Check out the "Lasty Nasty" facebook page for details.

Thursday Workout

2/11/13.   6pm at the same place (the corner of 11th and Holly)

More hills.  This time we are heading in the other direction to do hills in Shelby Park.  We will be running up the Shelby hills which is much longer than the pedestrian bridge.  These hill repeats will be close 700 meters or 5 minutes, whichever is shorter.  The effort level should feel closer to your tempo pace...substantially slower than pedestrian bridge hill repeats.

NOLA

Good luck to all the Nasties (there's about 40 of them...) running the New Orleans Half or Full Marathon this weekend!

ENFL

Mark