Thanks to everyone who came out to our holiday party at Smith and Lentz last week! It was a blast!

Route #11

This week is Route #11 – The Church Run. East Nashville is one of the oldest communities in Nashville with many historic buildings dating back to the late 1800’s and early 1900’s. Some of the most beautiful architecture is highlighted in the churches – and we pass around 15 of them on this route.  It’s a great week to invite new runners and beginners – because you can easily stop after just 2 miles of the first loop of the figure 8.

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 to the community!

2019 Half & Full Marathon Training

It's time to sign up for our FREE spring Half Marathon Training program! Also, the Full Marathon training program is back this year! Check out all the details and sign up on our Training page HERE. Training starts on Saturday, January 5th! 8am for the Half Marathoners, 7:30am for the Full Marathoners!

Tuesday Night Workouts

Our Tuesday night speed workouts begin TONIGHT! We will meet every Tuesday at 6pm through April at 11th and Holly (the same location as our Wednesday night runs). Please arrive a little early and be ready to run PROMPTLY at 6pm. Bring a stopwatch or GPS! We will warm up together (by jogging to either Nissan stadium, a local track, or hill), perform our workout, then jog back together as a group. These kind of structured workouts are a great way to improve your running fitness and will help improve your running IQ.  You’ll learn about tempo runs, hills repeats and track work. We’ll do some workouts by distance, some by time and some by “feel”.  This is also a great way to get to know some new folks in a smaller setting. Bree Block and Andy VanLandingham will be heading these up!

2018 Half Marathon Training

Registration is now live for our 2018 Half Marathon Training Programs. The training begins on Saturday January 6, 2017 and our program is FREE and open to anyone. (The only requirement is that you are able to run at least 5 miles without stopping on the first day of training.) Our 16 week training program consists of: long runs on Saturday mornings led by volunteer pace group leaders, Tuesday evening speed/hill workouts (beginning on February 6^th), and our regular East Nasty Wednesday night runs.

Check out our website for lots more details. And click here to find the 2018 Training Plan.

2018 Hoodies

Don't forget to order one of our new hoodies! It will come in handy after those long chilly Saturday morning runs!

Lots of important info this week! Read all the way through and don't miss out!

Route #7

After completing our cycle of 12 routes, we still have a few weeks left in the year. So, for the month of December we will run some favorites before starting our sequence over on Jan 3rd, 2018.

This week we run Route #7: Little Hollywood. Lots of turns on this route. For everyones safety, PLEASE always stay on the left and cross the street ONLY AT INTERSECTIONS. Don’t run in the middle of the road or cross the road before you get to an intersection! Note: when you are running on Eastland, stay on the far left and stay single file over the bridge. Once you cross the gully, there will be a bike lane and then a sidewalk.

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

2017 Holiday Party Tonight!

Tonight, after finishing the run, everyone is invited to down the street to 1306 Woodland (the home of Gretchen and Phil Zimmerman) for our annual holiday party! We will celebrate the past year and look forward to the next! We’ll have soup (white chicken chili and a vegan butternut squash), beer (courtesy of East Nashville Beerworks!) and maybe some desserts. The party will start after the run around 7pm and end at 9pm.

All we ask is that you bring a suggested minimum donation of $10. East Nasty is under the umbrella of the Road Runners Club of America, and there are costs associated with that along with our operations. You donation allows us to maintain our 501c3 standing, our club insurance, and keep doing all the things we do – such as offer free half marathon training, a free couch to 5k program, our big Post-Marathon Party, etc. We’ll also have some East Nasty gear for sale if you are looking for Christmas gifts!

The Zimmermans house is great with lots of places to hang out and chat with each other - just try to keep the hallways clear. Theres plenty of room on the deck, the downstairs club room and the back patio. We will have a couple outdoor heat lamps going. Be sure to say 'thanks' to Phil and Gretchen for hosting! Note: Please don’t go over to the Zimmerman’s early. Wait until after the run, so we can get everything set up properly. Thanks!

2018 Half Marathon Training

Who’s excited about training for a half marathon? Our spring Half Marathon Training program starts on January 6th!. Check out all the details and sign up on our Half Marathon Training page HERE. Rumor has it that there may be extras like a brunch or two and free injury screenings involved. We’re still looking for help from a few folks to make this a great experience. First, we need pace leaders for the 2:00 hour group, so if you can help some runners get a PR, let us know! Second, most of us run to eat anyway, so if you’d be able to host a brunch following one of the Saturday training runs, it would be very much appreciated. If you can help with either, please email Patrick Sullivan at sullivanp73@yahoo.com.

2018 Rock n Roll Half Marathon 24 Hour Sale

There’s no better way to commit to a program than actually registering for the race, especially for $59.99! Rock ‘n’ Roll Marathon Series is having a 24-Hour Sale with the Best Prices of the Year on Thursday, December 14! Sale starts at 12am PT. Act fast, the best deals are in limited supply. http://www.runrocknroll.com/worldwide-series-sale/

New Winter Hoodies

By popular demand, we are offering new unisex hoodies for winter 2018! This is a high quality, heavy weight, 90/10 cotton hoodie from Champion that will keep you warm after winter training runs. Classic heathered gray with our throwback artwork. You can try on samples to find your size at our holiday party this Wednesday, or anytime after that at Nashville Running Company (They are open 10-7 M-F, 9-6 Sat, and 12-4 Sun). Order online by January 7th, 2018. $44 each. Orders open Thursday 12/14 and close Jan 7th. Delivery sometime in mid-late January!

Order online at: http://eastnasty.storenvy.com/

Route #12: The Nasty

Here we are once again. This week we culminate our 12 run series with our signature run: Route #12: The Nasty! 6 miles of the worst best hills in East Nashville. You get our famous bumper sticker when you complete the run! If you need a little shorter run, you can run ‘Nasty Lite’ – a 3.7 mile run – but, there’s no sticker reward.

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/or want to get a head start, meet at 5:30pm 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.

2018 Half Marathon Training: Pace Leaders Needed

Starting in January, the 2018 edition of our Half Marathon Training will begin. Right now we are looking for some volunteer pace leaders. Pace leaders train a group to run a specific goal pace for the half marathon, and will finish the training by leading them through the race. Leading a training group is a great way to give back, not to mention a lot of fun. And as a thank you, we will reimburse you for your entry fee (at a maximum of the registration price as of Dec 31st). We have a few leaders already, but we still need several more volunteers. We need leaders for half marathon goal times of 1:30, 1:45, 2:00, 2:15 and 2:30. Interested? Email Patrick Sullivan at Sullivanp73@yahoo.com

If you are looking to train with us we’ll have a detailed outline plus a place to sign up soon, but here are some specifics if you want to plan ahead. 1) We meet on Saturday mornings at 8:00 starting the first Saturday in January through race day. 2) We ask that you are able to run 5 miles without stopping by week 1 of the training. 3) ) It’s free! Look for more details next week.

12 South Winter Warmup

The Winter Warm Up is THIS Saturday Dec 2nd! Both the 6K and 12K courses are new and improved for this year! Use discount code EASTNASTY for $5 off registration (up to 25 registrants). Register online at https://12southwinterwarmup.racesonline.com/ NOTE: Online registration closes at the end of TOMORROW Nov 30th.

Holiday Party December 13th

Our annual holiday party is set for Wednesday December 13th. We’ll have our normal run, then immediately afterward everyone is invited to join us at Phil & Gretchen Zimmerman’s house just down the street from our meeting spot for some food and drinks. (Note: We ask that you don’t go over to the Zimmerman’s early. Please wait until after the run, so we can get everything set up properly. Thanks!) This is also a time where we get a list of our “members”. East Nasty is under the umbrella of the Road Runners Club of America, and there are costs associated with that along with our operations. So, if you consider yourself a part of East Nasty, we ask each of you to bring $$ to help us offset these costs. This allows us to keep doing all the things we do – such as offer free half and full marathon training, a free couch to 5k program, our big Post-Marathon Party, insurance for the club, etc. We’ll also have some East Nasty gear for sale if you are looking for Christmas gifts!

2017 Half/Full Marathon Training

Registration is now live for our 2017 Half and Full marathon Training Programs. The training begins on Saturday January 7, 2017 and runs are FREE and open to anyone. The only requirement is that you are able to run 5 miles without stopping on the first day of training (8 miles for the full marathon training). Our 16 week training program consists of: long runs on Saturday mornings led by volunteer pace group leaders, East Nasty Wednesday night runs, and Tuesday evening workouts. Check out our website for lots more details. And click here to find the 2017 Training Plan.

Rock n Roll Races Sale TODAY!

Our target race for training is the St. Jude Rock 'N' Roll Nashville race on April 29, 2017 - and TODAY only, December 15th, they are having a big sale/discount. Click here to see prices and sign up today!

Route #1 This Wednesday, our 12 run rotation begins again.

Where: 11th and Holly in East Nashville

When: 6:00 p.m.

What: See below

Newton Wear Test

Have you ever wanted to try a new brand of shoes but didn't want to blindly buy a new pair? I get it. That is why Nashville Running Company hosts wear tests for their various brands. This week it's Newtons. Come to NRC as early as 5:00 p.m., and Hunter Lane (the Newton rep) will set you up with a pair of Newtons to try for the run. Take them out for a spin, and then return them after the run is over. Easy as that.

Be sure to stay a while at NRC as they are having a belated September pint night!

Country Music Rock n' Roll Nashville Marathon and Half Marathon

If you are considering signing up for the Country Music Half or Full just renamed the St. Jude Rock 'n' Roll Nashville Marathon & 1/2 Marathon, this Wednesday is a great time to do it. There is going to be a special price ($65 for full, $55 for half), and you can sign up on location and get a free shirt. (If you are considering being a pace leader, this would be a great time to sign up! You would save us some money because we reimburse your entry fee....)

The Next Door

Thursday is the reception at The Next Door. Read about it here, and please consider attending!

Week 11 Full/Half Marathon Training - Everyone meets at 8am!

When:  8:00am Saturday/Sunday

Where:  Base of Pedestrian Bridge - East Side

Parking is available in Lot R of LP Field

The Workout:  Full & Half Advanced: 14 miles Full & Half Standard: 11 miles

Routes:

1. For 11 miles that includes the bridge, picks up the route, and brings you back (thanks, Brian Johnson!): http://www.mapmyrun.com/routes/view/370714699

2. If you're running 14, you may want to run down 11th ave S and continue to Charlotte, then return to LP.

This is another week of just adding up some miles. Some raced this weekend and you've all been putting in several long runs. Only 5 weeks remaining after this week!

In addition to Running:

You might also consider adding yoga into your routine. When you only move you body in one direction on one plane over and over again, there is a risk of injury. Some overuse injuries even force us to stop running for a few days. Yoga is a great way to move and strengthen muscles you need to use to stay injury-free! Check out Kali Yuga Yoga's "Yoga for Runners" class and take a step towards staying healthy while running: http://www.kaliyugayoga.com/YogaForRunners.html

See you this weekend! ENFL!!

-Daniel

Week 10 Full and Half Marathon Training Get excited! You can hit up three Bongo Java's along this week's out and back route. Bongo to Bongo to Bongo to Bongo to Bongo...

When: Saturday/Sunday

Full Marathoners: 7:30am Half Marathoners: 8:00am

Where: Bongo Java East

(For the sake of space, we'll gather across the street at 3 Crow, and you don't have to cross when you turn at the beginning of the run)

NOTE: Please don't park in their lot, though, as space is limited. They will be open while we are running.

The Workout: 

Full Advanced: Tom King 1/2 or 20 miles Full Standard: Tom King 1/2 or 17 miles

Half Advanced: 14 miles Half Standard: 11 miles

Have an awesome weekend, whether you're training or racing! ENFL!!

-Daniel

It's week 8! We are back at Shelby Park for a goal pace workout. Where: Meet at the Shelby Bottoms Nature Center Parking Lot (Same place we met for the first 3 weeks of training)

When:

Full Marathoners – 7:30am Saturday/Sunday Half Marathoners - 8:00am Saturday/Sunday

The Workout:

Full Marathoners

• 30 min easy
• 8 miles at your Goal Marathon pace
• 1 mile easy

Half Marahoners

• 15 min easy
• 10k at your goal Half Marathon pace
• 15 min easy

This is a great workout. It's also mentally a good confidence boost that you can run that pace! Or it causes you to realize that maybe your goal is a little too ambitious to run 13.1 or 26.2 at that pace. Either way, it’s a good day and a great time to test your training.

Sunday Brunch! On Sunday, it's time for BRUNCH #3!

Where: Katherine Knight's home: 1 Waters Ave, Nashville, TN 37206. (Please Do NOT park in the bike lanes on Porter Road.)

When: Immediately after the Sunday run, around 9:30ish (If you do the Saturday run, you are still welcome to join us for brunch on Sunday!)

Make sure you sign up to bring something – a homemade dish, fruit bowl, coffee, BACON, etc.:

https://docs.google.com/document/d/1tqBXRh2UDJKsdLfG3n5YLPq0Z3yU5RtMNQCnBVOSZnw/edit?usp=sharing

See you this weekend! ENFL!!

-Daniel

We'll be getting together for our second long run this weekend, January 11th and 12th.

Where: The Shelby Bottoms Nature Center ( Map)

When: Saturday and Sunday

Full Marathon - Meet at 7:30 a.m.

Half Marathon - Meet at 8:00 a.m.

The Workouts

Half Marathon:

Standard Plan - 55 minutes

Advanced Plan - 70 minutes

Full Marathon:

Standard Plan – 8 miles

Advanced Plan – 12 miles

Effort

Keep in mind, these first three weeks should be easy and conversational. You should be able to speak a sentence and continue breathing easily and steadily - nothing so hard you can say one word at a time or less.

Tips

It's very important that you do other runs throughout the week. We offer a Wednesday night run at 6pm at the corner of 11th and Holly. You can also join us during this training phase on Thursdays at 6pm at the same location for a structured workout with speed intervals and hill repeats. On other days, ask a friend to join you for a run. If you're meeting someone, you're more likely to stick with the plan and run!

See you all Saturday or Sunday! ENFL!

- Daniel

Happy New Year East Nasty! And with the new year its time to start up our annual Half and Full Marathon training! Join us Saturday and/or Sunday at 8 a.m. at the Shelby Bottoms Nature Center. The Saturday and Sunday workouts are exactly the same - just choose which day you prefer. When: Saturday and/or Sunday - 7:30 a.m. Marathoners - 8 a.m. Half Marathoners

Where:  Shelby Bottoms Nature Center

The Workouts Full Marathon - Standard plan - 7 miles - Advanced plan - 10 miles (Run 30 minutes out and back before meeting up with  the Half Training group)

Half Marathon: - Standard plan – 45 minutes - Advanced plan – 60 minutes

Brunch! Let’s be honest, we all are ready to pound some egg casserole after a cold, long run, am I right? Our first brunch of the year will be this SUNDAY at Rich and Polly Alexander‘s (904 North 14th Street, Nashville, TN 37206) at around 9:30am - immediately after the run. We just ask that you please bring something to share - sign up for something to contribute on the google doc here.

We all want to be better connected to the people around us, so come sit and eat with your fellow East Nasties! Plan on it lasting about an hour and a half, and come and go as you’d like.

Tips for Cold Weather Running

If you want to run in the cold, it's best to dress in layers. The longer the run, the more likely you are to run until it's warmer, too. If you've got layers, you can peel pieces off and retrieve them on the way back!

The rule of thumb is to dress like you're going on a hike and it's 20 degrees warmer. So when it's 30 degrees out, dress like you're going on a hike in the 50s. Personally, I'll wear two layers on top and one layer on bottom, tights or maybe even shorts if it's not very windy and not wet.

Some great items for cold weather running, even on a budget:

1. Tights - CWX (long lasting, but not cheap), or budget tights - Target
2. Socks make great mittens, who cares if they look weird (Swiftwick socks at least have rockin' designs)
3. Beanie - something insulated if it's really really cold. I love a good NRC Beanie
4. Fitted shirt as a base layer - then another shirt on top

See you all this weekend! ENFL! - Daniel