The Route

This week we are running into Shelby Park: Route #2.  Be sure to check out the map.

Being good neighbors...

These "being good neighbors" segments have become a weekly portion of these posting.  This is because we all need to be reminded that we have to behave differently because there are 250 of us.   So please take these reminders to heart, and apply them to your running...

This week I want to talk about before we run... Bottom line, as we are gathering at 6 o'clock stay out of the road!   Everything will go smoother if we just stay on the sidewalk.  I know that it is crowded, and we are working on some ways to streamline the process.   But milling around all over the place is not only unsafe - it slows the traffic down which slows everything down.

Pint Night at Nashville Running Company

Wednesday is the NRC monthly East Nasty pint night.  This week, 110% compression gear is going to be doing some demos at the store.  So head over to the store for a mobile "ice bath" and a beer post run!

Shirts Are In

The shirts that were ordered will be available tomorrow!  Remember, unless you specified differently, you'll have to pick up your shirt.  We'll have them on Wednesdays and Sundays from here on out.  Tonight we will be handing them out at NRC after the run. Thanks to the East Nasty design crew for putting together a great shirt this year!

Girls on the Run

Girls on the Run, one of the organizations that we are proud to support, is looking for volunteers to help at the Girls On The Run 'Practice 5K' on Thursday, April 12 from 3-5 pm. They need people to help with water stops, timing and course direction. Easy stuff! If you can help GOTR, contact Erin Taylor (ehb.taylor@gmail.com).  Also, registration is open for the Girls On The Run 5K in Shelby on May 5th (www.gotr5k.com). Anyone can run the 5K - not just girls.

See you tonight! - Mark

Wednesday Night Run

The days are getting longer, the weather looks nice and warm - there is not a better way to spend Wednesday night than joining us for Run #8: Rick's Market (Coldest Beer in Town).   6 p.m. at the corner of 11th and Holly in East Nashville.   And please: learn the route and volunteer to lead a group!

Thursday Night Tempo

A lot of us are already beginning to feel the benefits of the Thursday night workouts.  So if you are looking to run the half marathon, or if you just want to run in a faster group on Wednesdays, come join us Thursday.  Same time, same place as Wednesday - although we do start on time on Thursdays :)

Novice: 20 minute tempo, Intermediate: 25 minute tempo, Advanced: 30 minute tempo.

Spring Half-Marathon / Marathon Shirt

Ordering for our Spring 2012 race shirts (full marathon, half marathon, & plain) will close after Wednesday night!  You can get more info and order yours online over on the Shop page. These are the shirts that East Nasty will be wearing for the Country Music Half/Full and all other spring races. You can head over to Nashville Running Company to try one on to find the size that fits you best. Place your order today before you forget and miss out!

See you Wednesday night. -Mark

Sunday February 19 - Just logging miles

Sunday will be our last long run in Percy Warner Park, before we head back to Shelby Park for two Sundays of structured workouts.   Once again, this week we are just spending time on our feet.  The pace should be conversational, the duration is the same as last week, and we will have groups on the trails and the roads.   And the best part is that afterwards we will have brunch!

When:  9 a.m.

Where: Percy Warner Park under the Stone Gates the end of Belle Meade Blvd

What:  Novice: 80 minute run, Intermediate: 90 minute run, Advanced: 120 minute run

Looking ahead, we all need to do another 3 mile time trial in early March.  We won't be doing one as a group on Sunday morning, so you need to make plans to either: (1) do one on your own or (2) run a local 5k.  Personally, I am going to run the Tom King 5k before I head over to work the infamous Jones brothers water stop...Be sure that you print off the training program so you know what we are doing and where we are meeting!

Brunch

The best part of Sundays...the East Nasty brunch.   Check out this link right here.  All the necessary information is included.  Our gracious hosts are Nick Abruzzo and Christina Young, who live right close to the park off of White Bridge Road.  Please sign up and to show off either your cooking skills, your cleaning skills or your shopping skills!

1/2 Marathon / Marathon Shirts

Every year, we get East Nasty shirts for the Country Music half and full marathons.  In a race of 33,000 people, it's fun to look around and see a bunch of other nasties in the same gear.  This year is no different except (1) we are actually ordering them early so we don't have to stress over getting them printed in time, (2) we are ordering on line, and (3) we have a different design for marathon runners vs 1/2 marathon runners vs. people who just want a shirt.

We will be closing orders this coming Wednesday (February 22) at midnight!   We may have a couple of extras, but don't count on it.  So if you want to get yourself a shirt, or grab one for an out of town friend, place the order soon!  All the details are here.

Those crazy kids...

So a 17-year old Kenyan just won a world class half marathon with a winning time of 60:34.  That's 4:38 pace for 13.1 miles.  That's got to be the world record for juniors (18 and under)!  Wrong!   That record is held by Sammy Wanjiru - winner of the last Olympic Marathon, and perhaps the most talented marathoner ever - who ran 59:16 when he was 18 years old, but is now dead after jumping out of a window following a bad encounter with his angry wife.  It's really a pretty crazy story.

See  you on Sunday.

Mark

Wednesday Night Run

February 15, 6p.m. at the corner of 11th and Holly we will run Route #7: Little Hollywood.  This week we cut back on the distance (3.2 miles) and run through a great part of East Nashville.  Make sure that you check out the houses as we run down Ordway toward the golf course.  Also check out the map and please volunteer to be a pace leader.

Shirts

Our Spring race shirts are ready to order!  Click the Shop tab above for more info and to order online. Lee and the NRC crew have invited us down to their store after the run to (a) finish the beer from their grand opening, and (b) try on the shirt in a warm, dry place. You can also head over to NRC at any time they are open this week to try on the shirts to get your size right before you order online. Shirts will be available for order through NEXT Wednesday the 22nd. Get your order in before then! Also coming soon: new casual 50/50 shirts for men and women, and probably Lululemon tanks for women. Stay tuned.

Thursday

We're got a couple of things going on Thursday:

(1) Thursday workouts.  6 p.m. at 11th and Holly.  This week we continue our tempo workouts with a steady state tempo run.  Novice and Intermediate will run 20 minutes, while the advanced will run 25 minutes.    The bulk of this run should be done at about 90% of your max heart rate - or about 30 seconds slower per mile than your 5k race pace.  Depending on fitness, the total mileage should be between 5.5 and 8 miles.

(2) NRC is hosting their first movie night.  They are going to show the movie "Unbreakable: The Western States 100" . Even though I know what happens, the movie still looks pretty sweet. The movie will start at 7:30, and if you don't feel like doing a tempo run with us, NRC will have an easy run from their place at 6:00.

See you Wednesday! -Mark

The East Nasty Online Store will close out our fall order after this weekend! If you want one of the new Hoodies, long sleeve Pearl Izumi shirts, or Puma singlet. then get your order in by Sunday October 23rd. If all goes well, we plan to have everything ready for you to pickup at the November 2nd regular Wednesday evening run - just in time for the many of you who are running the Rganer Relay.

When placing your order, you will be asked to enter your shipping address. After you enter that, then be sure to select 'Pickup - No Shipping' in 'Step 2' of checkout to incur no shipping charge and pick up your order at our Wednesday run. Order here: http://eastnasty.storenvy.com

If you don't get an order in this weekend, you will have to wait until we will offer all new stuff (T-shirts, women's tanks, etc) sometime in the Spring.

Hey guys! Duane-o here. Our new online store will go live tomorrow, Friday the 14th at 10am. The link is: http://eastnasty.storenvy.com Be sure to choose the 'PICKUP- NO SHIPPING' option when ordering to just pickup your purchase at an upcoming Wednesday evening run. We will let you know when the orders come in. You can use PayPal or a credit card to pay for you order.

Quantities of the long sleeve Pearl Izumi shirts are unfortunately pretty limited, so order quick if you really want one of those!

ENFL!