Wednesday March 20 - The Nasty

The Nasty

Four times a year, our 12 route pattern cycles back to our signature run: The Nasty.

It's just about 6 miles, with just about 7 hills (or 8...or 9....)   It's tough.  But if when you finish this run, you become a true East Nasty, complete with your own sticker.

Wednesday, 6 p.m. at the corner of 11th and Holly in East Nashville.

Thursday Workouts

This week we start our finishing work for the 1/2 marathon in April: track intervals.   Two quick notes:  (1) the next four weeks the workouts will be run at your 5k race pace, so you need to know that or have a good estimate.  (2) start bringing the shoes that you plan on wearing for the race.  What?  This might not mean anything to many people, but if you wear racing flats or lightweight trainers when you race, you should be doing your workouts in those shoes.

Which begs the question: Should I wear racing flats and will they make me faster?  You need to decide if you want to spend the money, and if your bio-mechanics can handle the almost complete lack of support and cushioning of racing flats, but they will absolutely, positively make you faster.  (Unless you already wear minimalist shoes, then you are already (basically) wearing racing flats...)

Here is a brief article that points out some things to consider...  Send me (Mark) an email if you have any questions, or contact the great folks at NRC or Fleet Feet Sports.