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

March 14, 2014

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 – Bongo to Bongo to Bongo…

March 7, 2014

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


Week 8 – Back to Shelby Bottoms and Brunch!!

February 21, 2014

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


Marathon and Half Marathon Training – Week 2

January 10, 2014

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

2014 Half and Full Marathon Training (and Brunch!) begins this weekend!

January 3, 2014

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


Full / Half Marathon Training Week 15

April 12, 2013

Bongo to Bongo

We now move our runs back to the East Side.

April 13/14

Where: Bongo Java East

When: 8 a.m.

What: Everybody – 10 miles with a fast finish. (Last 3 miles goal pace or faster.)

“Bongo-to-Bongo” is a ten mile route that leaves Bongo Java East, crosses the river, goes up Demonbreun/Music Row to Belmont Bongo Java and then back.

Breakfast

When I ran cross country in college, I would get so nervous on race morning that I wouldn’t eat.  Unfortunately, most collegiate cross country races start mid to late morning.  So by the time I toed the starting line at 11 am, I was not only nervous, but I was running on fumes and was racing terribly.

One Friday afternoon, we had a race at 6 p.m. This meant that there was no possible way for me to not eat before the race.  So even though I was still nervous, I ate a normal breakfast and lunch.  I PR’ed by about a minute that afternoon.

Why do I tell this story?   Because you need to eat before your long runs/races, and many of you are not eating before your weekend long runs.   This weekend is a good time to practice you race morning nutrition routine.  In terms of what you eat and how much you eat, you need to find out what works for you, but here are a couple of suggestions:

1) Eat 200 – 400 calories of mostly carbohydrates about 1:30 – 2:00 hours before the run/race.  Stay away from bacon.

2) If you normally drink coffee, drink coffee!!   Seriously.  The last thing you want to do is remove caffeine from your diet the morning of a race.

3) Drink water that morning, (of course) but your body can only process so much.  If you try to super-hydrate the morning of the race you just end up peeing a lot, and you’ll still be dehydrated at the starting line.    Be diligent about hydrating the days leading into your race.  Drink 8 – 10 glasses of water on Thursday and Friday and you won’t need to overdo it on race morning.

Those are just three easy tips to try this weekend.  Everyone is different and you don’t want to be trying something new on race morning.  If any of these ideas are new to you, try them this weekend and see how it goes.

See you on Saturday/Sunday!

Mark


Week 12 – Half and Full Marathon Training

March 22, 2013

Please Read!

There is a minor change in our meeting location for Saturday, March 23.  We are going to meet by the McDonald’s right at the edge of Centennial Park.  Also, do not try to park in the Park.  You will need to find street parking somewhere nearby. 

Saturday March 23 / Sunday March 24

Location: Centennial Park

Time: 8 a.m.

Workout:  Long slow endurance.  Conversational running, 1:30 – 2:30 minutes per mile slower than 5k pace.  We will be running on the 1/2 marathon course, so you need to know the course.  Go to the race website and learn the course!  There will be gatorade at 17th and Wedgewood (mile 4-ish, and 8-ish), but you may need to consider carrying water with you as you run.  Take with your pace group leaders for advice.

Novice:  10 miles.  Run the first 8 + miles of the course.   Continue straight on Wedgewood to Blakemore, turn right on Natchez Trace back to the park.

Intermediate: 13 miles.  Run the first 10+ miles of the course through the Gulch.  Turn right left (whoops) on Charlotte, run up to 25th.  Turn left on 25th into Centennial Park.

Advanced: 16 miles.  Run the entire 1/2 marathon course.  Make a u-turn at LP field and run back to Centennial Park via Church street.    (Over Woodland street bridge onto Union.  Turn left on 5th, turn right on church.)

If you look at the training plan, intermediate runners will do this weekend’s 13 mile run and a 14 mile run in two weeks.  Advanced runners did 14 last week, they will do 16 this week, and 14 two weeks from now.  Why?  Most intermediate/advanced runners are looking to run well, and not just finish.   Which is great!  I’m excited when people move from “I just want to finish” to “I want to run fast!”   But in order to run well at a half marathon, the distance cannot be an issue.  Completing 13.1 miles should not be intimidating.  That is (one of the reasons) why we do runs that are longer than the race distance.   After the next three weekend runs, you should feel very confident in your ability to finish 13.1 miles.  Once the distance is no longer intimidating, you can focus on hitting a specific time goal.

Looking ahead

Next Saturday we will have our first Saturday morning brunch.   Stay tuned for more details, and plan on joining us for a post-run brunch.

Also, next Saturday (March 30) we will have our final injury screening.  Leah Sawyer, our physical therapist/1:45 pace leader who is on injured reserve herself, will be around next week to give advice on those inevitable aches and pains.

Post-race party.   Plan on joining East Nasty for our annual post-race party extravaganza.  It will be a great time!   Once again, more details later, but leave the evening of April 27th open!