This is the beginning of tapering for the full and half marathon! Next week half training is just 60 minutes easy, easy and for the full - just 8 easy miles. Then it's race day! 

 

When: 

Full Marathoners: 7:30 am - Saturday/Sunday

Half Marathoners: 8:00 am - Saturday/Sunday

 

Where: 

Start across the Street from Bongo Java East*

 

* Do not park in their parking lot as they will be open while we're running. Please use street parking.

 

The Workout:

 

Full Marathoners:

• Everyone does 16 miles (3 miles easy - then meet w/Half Group + 3 miles moderate + final 10 miles at goal marathon pace)
• http://www.mapmyrun.com/routes/view/388600402

Half Marathoners: 

• 10 miles - Bongo East to Bongo on Belmont
• http://www.mapmyrun.com/routes/view/388635156

 

 

Remember:

Don't forget our final Brunch is next week, and the Post-Race Party the night of the half and full marathon!

 

See you this weekend! ENFL!

 

- Daniel

 

There are only two weeks left of long training runs after this week. That sneaked up on me.

 

Let's go make the best of this important workout!

 

Where:
Meet at Shelby Bottoms Nature Center parking lot

 

When:
Full Marathoners: 7:30am Saturday/Sunday

Half Marathoners: 8:00am Saturday/Sunday

 

What:

Half Marathoners:

• Advanced - 4 Loops of the 5k route
• Standard - 3 Loops of the 5k route

(map of the 5k course: http://www.mapmyrun.com/routes/view/348037449)

 

Full Marathoners:

• 20 miles, all easy, just run. We won't meet back up with the half marathoners.

Here's a map of the route:  http://www.mapmyrun.com/routes/view/384486200

 

There will be some water/gatorade on the course, but bring your own water/gatorade and nutrition for in-between. 

 

*Also after the run, Results Physiotherapy will be there to check out any lingering issues you may have with running injuries.

 

Don't forget about: 

• Last Brunch of the season at Lauren Caswell's on the 20th (in two weeks!)
• Post-race party the 26th at East Pavilion at Fatherland and 11th - Edley's, Yazoo, and good times from 6pm-10pm

 

See you this weekend, and as always, ENFL!!

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

Location Change - Percy Warner  7:30am Full Marathon, 8am Half Marathon

It's time to leave the flats and head over to Belle Meade the next few weeks for our weekend long run. You know what that means! Percy Warner = it's time to head for the hills!

We're back to conversational running, which means you'll want to run whatever pace allows you to hold a conversation. So going uphill, that means you will have to slow down your normal pace. Just using the different muscles that hills recruit and strengthening them will result in improved endurance. Mark wrote a great post on Hills a while back if you want to read more HERE.

Both Saturday and Sunday the Full Marathoners will meet at 7:30am at the Stone Gates entrance to Percy near the flagpole and run 30 min on the Boulevard before meeting up with the 1/2 Marathoners at 8am. You'll have the option depending on your pace group and distance to run trails, the 5.8 mile loop, or the 11.2 mile loop, and more on Belle Meade Boulevard.

1/2 Marathoner plan:

Advanced: 11.2 mile loop or 90 minutes trails

Standard: 5.8 mile loop or 65 minutes trails

Full Marathon plan:

Advanced: 15 miles

Standard: 12 miles

Bring a friend, meet someone new and make them feel welcome, and run with your goal in mind. Whether it's finishing 13.1 or 26.2, a new PR, or meeting that first Boston Qualifying time, the miles you are putting in today will get you ready for whatever goal you have.

P.S.  If you need to run a little bit earlier, the Nashville Striders are hosting a 14 mile run on Saturday morning at 7 a.m. leaving from Bongo Java East.   So this is another option if 8 a.m. is a little late for you...

ENFL!!

- Daniel

 

The Plan:

 - Full Marathonders warm up, run 10k time trial

 - Half Marathoners warm up, run 5k time trial

 

Make sure you have a watch so you can record your time-trial this week!

 

When?

Saturday and/or Sunday

 -  Full Marathoners meet at 7:30am

 -  Half Marathoners meet at 8am

 

Where?

Shelby Bottoms Nature Center

 

What else?

Brunch is happening again!

 - Come to Bree and Eric's place (708 Porter Road, Nashville, TN 37206) directly after the run on Sunday (9:30am-ish).

 - Sign up here to bring something. Just add your name in the document.

 - Also, make sure to NOT park in the bike lanes on Porter. I'd suggest the street either on Scott Ave or Franklin Ave

 

Injury Screeings

AND we'll have someone from Results Physiotherapy doing injury screenings inside while brunch is going on! So come run, eat, and get that nagging issue checked out before it turns into something more.

 

See you Saturday or Sunday! After we run, you'll find me at the brunch. ENFL!

-Daniel

Final Thoughts

You guys are ready to race!  But here are some things to keep in mind over the next 24 hours:

1) Start hydrating now.

2) Eat something race morning, and if you normally drink coffee, drink coffee!

3) Take the shuttles from LP field, but arrive early, the lines for the buses are long, the lines to the port-a-johns are long, and that is one thing you want to take care of before the race.

4) Be conservative early.  Don't run slow...but DO NOT push the pace up to Belmont.  You should probably be slower than your goal time at Belmont, why?  Because that section of the race is almost entirely uphill.  Slow down, keep your effort level stable, and make up the time on the downhills...

5) If you want to join our 1:45 or our 2:00 pace groups, here is the deal:Our 1:45 pace group will be in corral 3.  Our 2:00 group will be in corral 8.  You can either look for Steve and Sarah at the front of those corrals, or you can meet them by the funeral home (near the Rite Aid) at 6:40 in the morning.

6) Wear your East Nasty gear!

Here is fun stuff

7) After you finish your race, meet under the letter "E" in the family reunion area.  There is also a new water stop going up at the 24 mile mark.  That is right when you leave Shelby Park.  I know that it is last minute, but if any of you are willing to swing by and help out, they could use the manpower.  Especially late in the morning when the 4 hour runners are passing through.

8) Come to our post-race party to celebrate with your fellow East Nasties!  Here is the information, including the address to Andy and Heidi's house.  Bring something to share, bring friends, bring family, everyone is welcome!

Have fun tomorrow! ENFL!

- Mark