Route #3

It's going to be a beautiful night to head downtown...

This is our one out-and-back route so you can really make this run as long or short as you would like.

If you're not quite sure how our Wednesday nights work, read this to familiarize yourself with the process...

Thursday workouts...

Thursday night at 6 pm at the same location.  This week is a 5k tempo run.   We only have a couple of weeks left.

April 30 - Post-Race Celebration

I love Saturday races (as opposed to Sunday races...)   because Saturday races allow you to fully embrace the post-race celebration.   On April 30, we invite you to fully embrace our post-race celebration (whether you run or not...)

What: East Nasty Post-Rock n' Roll Race Celebration

Who: Everyone  - even if you didn't run.

Where: The Pavilion East

When: Saturday, April 30.  6:00 - 10:00 pm

Why: Local Taco, Yazoo, Friends and Drew Jones' playlist...

Put it on your calendar!

Our Saturday morning half/full marathon training will be meeting at Nissan Stadium not at Shelby Park! Tomorrow is a busy day for local races, and we completely missed an event that is going on in Shelby Park tomorrow morning.

So please spread the word:  We will be meeting at 8 am, at the base of the pedestrian bridge on the Nissan Stadium side of the river.

Thanks!

Mark the Date

April 30 is a great day to be a runner in Nashville.   Not only is this the day of the Rock n' Roll half/full marathon - but that night is East Nasty's spring party!   (This is one reason I love Saturday vs Sunday races...)    Mark it on your calendar.  We will meet right down the street at 11th and Fatherland... more details soon.

Route #2

Wednesday at 6 pm at the corner of 11th and Holly.

NRC Happenings

Tonight is pint night at NRC - but there will also be therapists from Results Physiotherapy there to diagnose your aches and pains.

Double Your Discount Day

This Saturday NRC will be offering a 20% storewide discount for any and all East Nasties.   Stock up on all your spring running needs!

Cups

We need volunteers.   It is a thankless job, but we need folks to wash the cups.  Details are here.   We easily have over 100 runners per week, which means if everyone does it once we would have two years covered!    Don't assume that someone else will always do it.

Route #1

We are back at route #1.   6 pm at the corner of 11th and Holly.

Sidewalks & More

We spent a lot of blog-time last year talking improving the pedestrian / bicycle / automobile interactions in East Nashville.   This is an important and hot topic in the city right now, and here are a couple of ways that you can get involved:

1. Give the City Some Input...

Nashville is looking to improve the walk and bike-ability of the city.   One thing they have been doing is asking for input.   If you are interested in making this city a better place to walk and bike, take some time to add some feedback here.   Obviously there is no guarantee that your suggestions will be addressed, but this is an easy way to have some influence on the future of our neighborhoods!

 2. Run to 3 Crow for a beer...

Transit Now Nashville, a local nonprofit focused on mass transit improvement and utilization, has challenged us to a race.  This Friday, April 1, to kick off the annual 30 Days of Transit, Transit Now will be hosting a multi-modal Transit Race from Music City Central downtown to your home watering hole, Three Crow.  The race will include bus riders, runners, car drivers and bikers.  Transit Now is inviting you to come out and be part of the running contingent.  The race kicks off downtown at 4:45 (meet at Music City Central Bay 17).  There will be beer drinking (obviously) and much celebration at Three Crow following the race.  Free beer for racers and prizes for the winners.  Register using this EventBrite: https://www.eventbrite.com/e/transit-race-tickets-23926029398.

Thursday & Saturday

Our Thursday night workout is on, 6 pm at 11th and Holly.    And for our long run on Saturday we are meeting at the Kohl's trailhead to run the Stones River Greenway.   Come join us!   7:30 am for the marathoners and 8:00 for the half marathoners.

Our signature run. 6 miles, 7 hills and your first chance of 2016 to earn a sticker.

6 pm at the corner of 11th and Holly.   If you are a run/walker and/or think you need a little head start, check out the Lasty Nasty Facebook page - as they will start this run early.

Stick around afterwards as Ragnar and Team Green will have a photo booth at 3 Crow Bar...

Newton Wear Test

Show up at NRC before the Wednesday run if you want to try a pair of Newton's for the nasty.

Thursday Workouts

Come back Thursday night for a track workout.   Even if you haven't been coming on Thursdays, feel free to join us.

Saturday Long Run

This Saturday we will be meeting at Nissan Stadium - 7 am for full marathoners and 8 am for half marathoners.   This is a long one!   We'll be running up to 23 miles for the full group and up to 16 for the half.

Route #11

Hooray for the time change.  Now 6 pm actually feels like 6 pm...

Thursday Night Workouts

You want to get faster?   It's time to add some intensity.   Meet us on Thursdays at 6 pm (same location, 11th and Holly) to add some speed to your weekly running.

Half/Full Marathon Training

Once again, we are running the half marathon course this week.   If you have never done the Rock n' Roll Nashville race before you should join us for at least one of our runs on the course so that you can familiarize yourself with the ups and downs of racing in Nashville.  (i.e. hills)   Both groups will meet at the base of the pedestrian bridge on the Nissan Field side.  The marathon group will meet at 7 am and the half group will meet at 8am.

Also if you have yet to sign up for the race, we have a discount code for $20 off.   EASTNASTY16 is the code and it is good until 4/24.

Route #10 6 pm at the corner of 11th and Holly in East Nashville.

Important:  Take a moment to look at the route below.   Right before mile 3, there is a left turn from Sevier onto 14th.   At that intersection, you need to stop, cross over 14th and run down the sidewalk on the right side of 14th.

Thursday night workouts

Wednesday nights are a great mid-week social run, but then show up again on Thursday to get faster.   6 pm at the intersection of 11th and Holly.   This week we are hitting the track.   If you have never done a track workouts, Thursday would be a great time to learn.

Half/Full Marathon Training

Saturday morning everybody is meeting at 8 am at Nissan Stadium.   We will be running 8 or 10 miles on the Rock n' Roll course.

Shirts are in and can be picked up after the run at NRC!

Route #9

This run is straightforward, but we do run through some intersections with traffic lights.  Remember to obey those traffic signals.   We meet at 6pm at the corner of 11th and Holly in East Nashville and run rain or shine.

Pint Night

After the run head down to NRC to (1) pick up your shirt and (2) grab a beer at their monthly pint night!   In fact, as the weather is getting better, throw a change of clothes in your car and plan on staying awhile after the run each week.  There is always a good group of folks who grab a pint or even some dinner.

Thursday night workouts

Show up Thursday night, same time, same place (6 pm at the corner of 11th and Holly) for out Thursday night workouts.   Incorporating some intensity into your weekly runs is the best way to improve your running.   Everyone is welcome to join in, but if you cannot run 5 miles without stopping these workouts may be a little too aggressive for you at this point...

No long run this weekend!

Our full and half marathon training groups will not be meeting this Saturday.   But this is not just a week off, we are encouraging everyone to race!    Whatever the distance, it doesn't matter, just sign up and test your fitness.   March 12 is our next organized long run and we will meet at the base of the pedestrian bridge at Nissan stadium.

Wednesday: Route #8 6 pm at the corner of 11th and Holly.   I'm hoping that this will be the last cold Wednesday...

Thursday, February 25

You want to get faster?  Join us for Thursday night workouts.   We meet at 6 pm at the same place (the corner of 11th and Holly.)   We do tempo runs, intervals and even the dreaded hill repeats.  Everyone is welcome, but if you can't run 5 miles without stopping these may be a little too aggressive for you...

Saturday, February 27

Our long run this weekend will start at the base of the pedestrian bridge on the Nissan Stadium side.   If you want to run 16+, meet at 7 am, if you want to go 10, be there at 8.

Hoka Wear Test

Show up to NRC before the run if you want to wear a pair of Hoka's for the run tonight.   Hoka shoes exhibit some pretty unique technology, so it is worth showing up early and taking a pair for a test run before purchasing a pair.

Route #7

Little Hollywood.

6 pm at the corner of 11th and Holly.

Thursday night speed

It looks like the good weather will be back by Thursday, so there is no excuse not to come to the Thursday night workouts!  This week we will be doing hill repeats, which are hard, but there is no better way to build strength than doing hills.   6 pm at the corner of 11th and Holly.   Everyone is welcome, but counting warm up and cool down, each workout will involve at least 5 miles of running.   So if you cannot run 5 miles without stopping right now, these workouts are a little too aggressive for you.

Long Run

This week we are back in Shelby Park doing goal pace running.   The runs will still be fairly long (9 - 11 for half-marathoners, 13 - 17 for full marathoners), but we will run 10k at our goal pace.

Gear and Shoes...

We had several folks ask for one more day to try on our spring East Nasty gear.   So... we are going to extend our order deadline until midnight tonight.   There is a size run of everything that we are offering at NRC, so try them on before the run!    (I realize it is hard to think about ordering a singlet in the middle of the winter, but believe me you will want one by April, and you'll certainly want one for the Tomato 5k in August!)

Have you ever wanted to try a new brand of shoes, but want to get a run in them before buying a pair?   Today is your chance to try Newtons.   Go to NRC as early at 5pm, and you can take a pair out for the run tonight.

Route #6

We will meet tonight, but (1) dress warm, (2) don't try to set any speed records and (3) if you live in the neighborhood, jog to the run if possible.

Thursday Speed Workout

Quick note: We will cancel speed workouts if Davidson County Schools are closed.   If the schools are open tomorrow, we'll meet at 6 pm at the yellow house.

Full / Half Training

We are meeting at Percy Warner Park again this weekend.   Marathoners meet at 7 am for 16 - 18 miles, half-ers at 8 a.m. for 8 - 12 miles.

Route #5

The walking bridge.    This route sends us over the walking bridge and back via the Woodland Street Bridge.

6 pm at the corner of 11th and Holly.

Pint Night

After the run, head down to NRC for their monthly pint night.   Help Lee & the NRC crew celebrate the addition of Brooks to their product line!   Also we will have a size run of East Nasty shirts and singlets for you to try on (see "gear" below).   Use this opportunity to try them on, because we will be placing our order early next week - and we only order a couple of extras.   (The last chance to try on gear will be Saturday morning at the long run...)

Gear

As last weekend showed us, if you are running hard, 55 degrees feels pretty warm.   And running in a random 70 degree day in the middle of the winter is a real shock to the system.   That is why this year we are offering men's and women's singlets along with t-shirts.    My suggestion is to order a singlet for races.  Even when it's 45 or 50 degrees a singlet is the way to go for a race.   If you're not a singlet guy (or gal) the t-shirts are also fantastic.   This year we are ordering Nike apparel, and everything is $35.

We have a size run of the gear available at NRC to try on.   If you won't be at the run tonight, swing by the store anytime before Sunday to try on the gear.

Thursday Night Workouts

On Thursday (February 4) our winter speed workouts begin.    We meet every Thursday from now through April.  6 p.m. at the same location as our Wednesday night runs (11th and Holly).

There is no better way to improve your running fitness than by doing workouts.  But we focus on education because we want to 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”.   Not to mention this is a great way to get to know some new folks in a smaller setting.    Mark it on your calendar, and we'll see you Thursday!