Way to go Nasties!

It was a strange race day to say the least (a surprise 6:45 starting time, crazy humidity, a cut-off point for the marathoners, and so on) but everyone did an awesome job! Some of us set new PR’s, others just had a grand time running around cheering on their fellow runners. For others it was their first half-marathon, and they rocked it in true East Nasty style. A very special shout out needs to go to all the full marathoners who were forced to cut their run short, all of you did an amazing job!

Post your times below, and share your stories of the day!

PS- Two things really. 1.) You will notice that website address has changed to something a little more fitting! 2.) We are back on for Wednesday Night runs with run #5 (and Sunday runs will start up again soon, I promise!)

just a quick note to let you know that the party tonight is still on! 5:00 Micah's house.  622 McFerrin

See you there!

A couple of things East Nasty:

-Do not let the weather scare you! As it looks right now, the race is going to happen between some small thunderstorms in the morning (ending around 5am) and a larger thunderstorm later in the afternoon (around 3pm.) The temperature at 7am is predicted to be around 65 degrees. Translation: BRING IT!

-If you are not  running and want to help cheer us on at the Battlefield St. location, you can email Noell Rembert at noellrembert@gmail.com for more details.

-If you would like to help Erin Pauling collect clothes to donate to Thriftsmart after the start of the race, you can contact her at erinpauling@yahoo.com for more details.

Pre race meeting area: The parking lot in front of P.F. Chang’s and Wendy’s on West End Avenue.

POST RACE PICTURE: 10:30 am in the E section of the “family reunion” area.

-Finally, feel free to add a comment to this post (click below where it says comments) to offer up your pace time and projected goal, or any other information that needs to be given out. Several East Nasties are going be leading groups through various corrals to help everyone reach their projected goal.

-Also quick note: Hugh Mundy will be following his usual pre-race ritual of eating a sausage mcmuffin with egg, drinking a venti no-whip frappacino, all while running windsprints with backpack full of M-Z encyclopedias. Unless you also ran at Notre Dame, this technique is not recommended.

Remember people this is supposed to be a FUN event. Relax, get some rest tonight, and be ready to have a blast tomorrow morning.

Just a couple of days before the CMM 1/2 marathon, so this Wednesday should be a nice easy run for all the nasties!  It's run #4. Tomorrow

1) Bring $20 to pick up your shirt, and if you are on the waiting list, we are going to start selling any left over shirts after the run tomorrow.  If you will not be at the run tomorrow night, but ordered a shirt, post a comment here and Drew will save it for you.  Otherwise, all shirts will go on sale tomorrow after the run.

2) If you are injured and looking to sell a number, or if you are uninjured and looking to buy a number - post a comment here and try and hook up tomorrow at the run.  I know that there are a couple of people in both categories that will be there tomorrow...

Race Day

3) Are you running?  Make sure to wear an East Nasty shirt and meet in the family reunion area under the letter "E" at 10:30.  We will gather at that time to get a couple of group photos...

4) Not running?  Join Erin Pauling as she collects discarded clothing to give to Thriftsmart.  Or...join the East Nasty cheering crew on Battlefield.  More details on both of these efforts tomorrow.

Saturday night

The East Nasty post-race party starts at 5:00 @ 622 McFerrin.  We'll have burgers, beer and DJ Zach.  Everyone is welcome!

Mark

Sunday April 18: 9 a.m.  Yes 9 a.m.   Like I said, 9 a.m.  In Shelby Bottoms.  Did I mention the week's Sunday run is at 9 a.m. in Shelby Bottoms?? This Sunday is our last 1/2 marathon training session...so here is what I want you to remember:

The week before a race there is nothing that you can do to make yourself run faster, but there is a lot you can do to make yourself run slower.

Your body has an adaptation period of about 7-10 days before you receive any cardiovascular benefits from a workout.  So there is not enough time to get yourself in any better shape between now and the marathon.  That means that our goals over the next week are:

1) Fully rest and recover from a hard winter of training.

2) Stay loose and flexible.

3) Maintain a sense of running at your goal pace.

4) Get hydrated and be smart about "carbo-loading".

Here's how those things play themselves out:

a) While you only want about 10-20 miles of running the week before the 1/2 marathon, you definitely don't want to run zero miles... Plan your week so that you have some running - but almost all of it should be run at a very easy pace.

b) This Sunday we are going to do 5-7 miles total with 3 miles of goal pace running.  Also, one day this week you should do 2-3 miles of goal pace running split up into intervals.  (Example: 6 x 800 at goal pace with 2 minutes between each repeat.)  It's important to have a little bit of running at goal pace to maintain that sense of effort.

c) Drink an extra glass of water with each meal, watch your caffeine and alcohol intake, and go to bed 30 minutes earlier than usual this week.  Eat lots of carbs, but be careful not to over indulge  so that you feel bloated on race day... Carbo-loading does not mean eating a huge pasta dinner the day before a big race.

Remember: bring $20 for your East Nasty CMM2010 half marathon shirt.   And clear your schedule Saturday night to join us at the post-race extravaganza!

Check the blog next week for details about the race, whether you are running or cheering - also we have a couple of really exciting post-marathon announcements...

Mark

PS  Of course, join us for one last brunch after the run.  314 S. 17th street.  We are going to fire up the grill and break out the cornhole boards...everyone is welcome.

We've got lots of announcements this week...starting with

The Run

This week is Run #3, My favorite.  Click on the link in the side bar and get acquainted with the run.  Also,this is perfect beer garden weather, so bring a change of clothes (or not) your ID and a couple of bucks for 3 Crow.

The Shirts

The shirts are in, and the design is fantastic!  Thanks Duane-o.   The shirts will be available after the run.  Bring $20.

The Race

Next Saturday is the CMM 1/2 and full marathon.  Wear your East Nasty shirt (you will get tons of cheers) and once you finish the race, meet under the "E" in the family reunion section for a massive Nasty photo at 10:30.

The Cheering Section

If you are not running the race, join the East Nasty crew at 1215 Battlefield Drive to cheer on the Nasties.   It should be a great time!

A little help please!

Erin Pauling is organizing a group of folks to collect all the discarded clothes at the starting line to donate them to Thriftsmart.  Can anyone help out?   It will only take about 30 minutes...you should be finished by 8:30 and have plenty of time to go watch the finish.  Plus you'll be helping out a great organization.

The Party

The night of the race, Micah Puncochar (622 McFerrin) will host the (??fourth, third??)annual East Nasty Post Marathon celebration party!  All nasties are welcome!  We will start grilling at 5:00 and the celebration won't end until D.J. Zach shuts things down.   Plan on coming.  We will provide the burgers and beer, you provide the side dishes and the people...oh yes and a $5 donation would be much appreciated.

I run for the party...

Emmit Martin will be back tomorrow with discounted entries to the Cinco de Mayo Race.   Normal entry fee is $35, but you can save $5 by signing up tomorrow night.  (But you do need to pay with cash or check.)

See you tomorrow.

Mark

PS Friday, I will be blogging about nutrition and running for these last 10 days before the marathon.   Bottom line, run easy, drink lots of water and get some extra rest.

Nasties... First of all, thanks to Team Green/Lightning 100 for hosting a great happy hour last night.  The had some great give-aways...amazing really.  Of course the big winners were the Jones brothers, no surprise there.  Thanks again Tom and Keeley.

Okay, we have come to our last long run before the 1/2 marathon.  And it is a long one.  12 miles for novice, 14 for intermediate, and 16 for advanced.

We are starting at 8 a.m.

Since the weather is getting hotter, and this run will take most folks over 2 hours, we are going to move the start time to 8 a.m.

The course

We usually run Bongo-to-bongo but we have made some changes so that we complete the last 2 miles of the marathon.

• We'll start at Bongo East (of course) then we will go down Fatherland and over the walking bridge to get to Demonbreun.
• Once we are on Demonbreun, we will just run the 1/2 marathon course. Except at the end, run past the stadium to finish at Bongo Java. (Advanced group, do the 2-mile add on loop to complete 16+ miles)
• Here is the map of the new course.  Please take a moment to check it out.  Thanks Duane-o.

The Brunch

Andy (of  salted, chocolate-covered bacon fame) and Heidi will be hosting brunch this week.  Everyone is welcome - talk to Zach about what you need to bring.

Odds and ends...

Next Week: We will meet for a run next Sunday.  The run will be 6 miles total, with 3-4 of those miles at goal pace.  After the run, stick around as we grill out at my place and celebrate a great Spring of training!

Tapering:  If you are running the 1/2 marathon, you need to allow your body to fully rest and recover over the next two weeks.  1) This Sunday is your last long run.  You should do one medium hard run in the middle of the week, and all your other runs should be slow and short.  2) The week of the marathon, you should only run 10-15 miles before the race.

Post-Run Party: Every year Micah hosts East Nasty's post-marathon party of legend.  Stay tuned for more details...  No offense to "John Rich with Cowboy Who-ever"  but this party is not to be missed.

See you tomorrow at 8 a.m.

Mark

Besides Run #2, there is some other stuff going on this week... MG 64 Cards

Be sure that you bring your MG 64 cards.  Turn them in to Tom from Lightning 100 and enjoy an MG 64 on him (even if you don't have a card, you're welcome to an mg64)!  Then be sure and join the fun this Friday evening where you'll have chances to win more free stuff from Team Green and Lightning 100.

IRFTP

Emmit Martin from "I Run For the Party"  will be set up after the run for the next two weeks to give you a discounted entry into the upcoming IRFTP Cinco de Mayo race.  The race normally costs $35 but if you sign up tomorrow or next Wednesday, it will be $30.  If you want to take advantage of this deal, it's cash or check only.

Sunday

Planning ahead for our Sunday run.  Since we are running Bongo--to-bongo (and more) we will move the run up to 8 a.m.  The advanced runners will cover 16 miles, the intermediate 14 and the novice 12.  So make note!

Warrior Dash folks

You need to see Hunter Lane, Christy Brown, or Rod Jones to discuss travel arrangements, accommodations, and what to expect for the May 22-23 weekend.

See you on Wednesday.

Mark

Sunday April 4.

Our Sunday long run will be at 9 a.m. in Shelby Park.

What are we doing?

8 mile Tempo run.  Whoa.  Yes, tough.  This is our test effort to make sure that we are ready for the 1/2 marathon.

What is my pace again?

Take your 3-mile time trial (or recent 5k race), find your pace per mile, then add 35 seconds.  We do these tempo runs at Shelby because every quarter mile is marked, so you can lock right into your proper pace.   If you have  a recent different race distance, check out the MacMillan Running  Calculator, type in your race time, and use your estimated 1/2 marathon time as your pace for tomorrow.  This pace is much slower than the pace you would use to run away from muggers.

Shout out to Erica Tober for showing off those East Nasty skills!  Heeeyyy Ohhhhh!

What's coming up

We are close!  Can you believe the race is less than three weeks away!  It is time to make sure that we are doing the things to prepare mentally and physically for the race.  Here are four easy things you can do for these last weeks before the race:

1) Sleep.  Go to bed 30 minutes earlier than usual.

2) Hydration.  Drink an extra glass of water with every meal.

3) Run easy.  At most you should run hard twice in one week.  All your other runs should be easy.  Make sure that your body is recovering from your hard runs.  (Yes, a long run is considered a hard run.)

4. Block out your calendar  for the post-race East Nasty party at Micah's.  (This is not one to miss...)

See you in the morning!

Mark

After last week's nasty run, we need a break...  So we are back to run #1, the shortest and just about the easiest of all 12 runs.

(For you new nasties, look over on the side panel and you will see that we cycle through 12 runs.  Run #12 was last week, so we are back at the start.)

Tomorrow could be the best weather of the year so far, so you have absolutely no excuse not to attend.

For those of you who read the book Born To Run, here is a Running Times interview with the real Caballo Blanco.   If you have no idea what I am talking about, go get "Born To Run".  It is a very interesting read, and has really fueled the fire of the barefoot running debate.

See you tomorrow.

(And remember The Sipper Club on Fridays.)

Mark

Sunday, we are back on the actual 1/2 marathon course.  We start at 9 a.m. in Centennial Park.  We'll have fluids for everybody, but since we are running our longest run thus far, you may want to bring a gel pack. Novice: 11 miles.  Run the course all the way back to Musica.  When you get to the roundabout (for the second time) go straight - turn left on West End.  And follow that back to Centennial.

Intermediate:  13 miles.  Follow the course through the gulch all the way to Charlotte.  Turn left on Charlotte, then turn left on 25th to take you into Centennial.

Advanced: 15 miles.  Follow the same course as the intermediate runners, then add two loops of Centennial.

Remember, your long runs should be conversational.  And since this is our longest run yet, be sure to start out conservatively and then build your speed slowly as the run progresses.  Your pace should be 1:30-2:30 minutes slower than your 3 mile time trial pace.  So if you ran 8 minute pace.  You should probably start your run at about 10:30 pace, settle into the run with 10:00 miles, and try to finish at 9:30.

Note: This last mile of this run is hard, so be prepared for the long slow grind up Charlotte...

See you Sunday!

Mark

First off everyone, we are not moving to 8am mornings just yet. Tomorrow's Centennial Park run will be an easy 10, 11, or 13 miler, depending on where you are at in your training. It is suppose to be rainning, but in the lower 50's by the time we get started. So be sure to dress accordingly.

9am people, that is 9am in the morning...see you there at Centennial Park.