Wednesday May 2 – Rest and Recover

May 2, 2018

Rest and Recover

Congrats to all of you who ran the St Jude Rock n Roll Nashville Half Marathon! or the Full! And how about that cheer station and party? It was a great weekend! Now it’s time to take a well needed rest. But resting doesn’t mean doing nothing. In fact, unless you have an injury, active recovery is better than passive recovery. Active recovery = super easy exercise (i.e. 60 – 70% of your max heart rate, light cross training, etc.) Also, a good rule of thumb is to take 1 recovery day for every 2 km of racing. For half marathoners, that means a good 10 days of easy exercise, for marathoners it’s more like 3 weeks.

Route #4

This week we head back into Shelby Park for Route #4: The Big Shelby Loop. 99% percent of the time we need you to run on the left side of the road against traffic, but on this route it’s safer to run on the right side on Davidson Street once you’re in the park. When you make the right turn from Davidson to head up the Sevier/Naval hill, get back over to the left side of the road. The East Nashville Farmers Market starts up this week and we run right past it on this route – please be extra courteous and share the roads and greenway with the families and kids that will be out there. It is important for us to be good neighbors so we can continue to use the park.

We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine, hot or cold. You can READ HERE for more details on how our Wednesday night runs work. If you are a run/walker and/or want to get a head start, meet at 5:45pm and join our Lasty Nasty Group.

NRC Pint Night will be back next week.

Potato to Tomato 2018

Coming later this week – details on our 2018 summer couch to 5K program!

10 Years of Wednesday Nights

And don’t forget to mark your calendar for our 10 Year Wednesday Night Anniversary Run on June 20th!

 

 


10 Years of Wednesday Nights – June 20th, 2018

April 30, 2018
East Nasty founder Mark Miller (pictured above with a very fresh faced Drew Jones!) started training people for the Country Music Half Marathon way back in 2005, but our Wednesday night runs started in 2008 and have become our signature event. Can you believe that we have been running together on Wednesday nights for TEN YEARS! So, we’re going to celebrate! You know we love a party! Mark your calendars to join us on Wednesday night June 20th for our East Nasty 10 Year Wednesday Night Anniversary Run. Same time and location as usual – 6pm at 11th & Holly.  More details to come, but plan on running The Nasty, some surprises, special giveaways, and hopefully seeing some old school faces!

 


Cheer Station Tomorrow!

April 27, 2018

Join East Nasty in the Gulch tomorrow morning as we cheer on the Rock n Roll Nashville runners!

If you’re not racing tomorrow, of if you have friends or loved ones racing, then please join our official East Nasty Half Marathon Cheer Station! The most amazing thing you can experience during a difficult race is having your friends and family out there cheering for you and acknowledging your hard work. Word got out about our amazing cheer stop last year in East Nashville, so we’ve been invited to be an OFFICIAL cheer station on the half marathon route this year! Feel free to dress up or wear your EN gear. Bring a chair, food & drinks, cowbells and your SPIRIT FINGERS! We’ll have some tents set-up to provide shade. All are welcome– family, friends, kids, and pets. Check the facebook event for all the details (how to get there, where to park, what to bring, etc) and the sign-up sheet for more information about how you can help!

Location: The Gulch- 11th Ave under the Demonbreun bridge
Time frame: 7:15am to 11:15am.

Join the Facebook Event here: https://www.facebook.com/events/158114108210788/

Volunteers sign up:
https://docs.google.com/document/d/1VDtPHcDjJDWuNTAF3gUeT9wyjK2FW19nZoI-SqkucLY/edit


Wednesday April 25 – Race Week! Shirts!

April 25, 2018

This is a big week for a lot of East Nasties – it’s Race Week and the culmination of a lot of hard work! Enjoy this week and everything associated with the race, because you’ve earned it. We’ve got a lot of things going on over the next few days. Read on for what you need to know…

Route #3

Tonight’s run is Route #3: Musica. ‘Musica’ is the name of the massive sculpture art piece at the center of the music row roundabout at the far end of the route. This is an out and back route, so you can choose your milage – perfect for all of you guys who are tapering this week. It’s about 4 miles if you turn around right after crossing the pedestrian bridge. It’s about 5 miles if you turn around at Cummins Station. And it’s 6.3 if you do the whole thing. This route is a great way to see downtown, but there are lots of downtown intersections. Please be careful, use crosswalks, and obey traffic signals! We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine, hot or cold. You can READ HERE for more details on how our Wednesday night runs work. If you are a run/walker and/or want to get a head start, meet at 5:30pm and join our Lasty Nasty Group.

Shirts and Tanks are in!

If you ordered one our 2018 race shirts or tanks, your order will be ready for pick up at the run TONIGHT! If you missed out on the order, we *may* have a very small number extras to sell later this week. Keep checking the blog for updates – we will announce any available extras here.

Race Week Details!

This is a lot of info, but we don’t want you to miss anything…

1) Tapering

Some classic Coach Mark Miller tapering advice: “There is nothing you can do between now and race day to run faster, but there is a lot you can do to make yourself run slower! It takes your body 7 to 10 days to gain any benefits from a hard workout. So, if you feel like you “missed” too many runs, don’t try to make them up this week. You’ll experience all the fatigue that comes with a workout but get none of the benefits by Saturday’s race. In other words, be smart this week. Allow your body to absorb all the work that you have put in over the last 16 weeks. Don’t do any hard/long running this week and don’t eat anything new or different. Just rest, relax, and pay attention to your hydration and nutrition – and hold back on the celebrating until Saturday night…”

2) Expo and Race Prep

Try to get the Expo to pick up your packet early as you can to avoid the rush. Go on Thursday if you can, because Friday evening will be crazy with all of the out-of-town racers arriving. Be drinking lots of fluids this whole week. Be sure to bank up on rest, too, Get a really good night’s sleep on Thursday night – you may find it hard to relax on Friday night. Check this blog later this week for meet-up corral information.

3) Cheer Station

If you’re not racing on Saturday, of if you have friends or loved ones racing, then please join our official East Nasty Half Marathon Cheer Station! The most amazing thing you can experience during a difficult race is having your friends and family out there cheering for you and acknowledging your hard work. Word got out about our amazing cheer stop last year in East Nashville, so we’ve been invited to be an OFFICIAL cheer station on the half marathon route this year! Feel free to dress up or wear your EN gear. Bring a chair, food & drinks, cowbells and your SPIRIT FINGERS! We’ll have some tents set-up to provide shade. All are welcome– family, friends, kids, and pets. Check the facebook event and  sign-up sheet for more information about how you can help!

Location: The Gulch- 11th Ave under the Demonbreun bridge
Time frame: 7:15am to 11:15am.

Join the Facebook Event here: https://www.facebook.com/events/158114108210788/

Volunteers sign up:
https://docs.google.com/document/d/1VDtPHcDjJDWuNTAF3gUeT9wyjK2FW19nZoI-SqkucLY/edit

4) Annual Post Race Party

And finally – after running or cheering in the morning, get in a nap and then join us for one of our biggest events of the year- our annual post-race celebration! You don’t have to run on Saturday to come to the party. Come celebrate those who ran and those who cheered our East Nasty Runners. We are still looking for a few more people to help us set up, clean up, and help during the party. Check out the shifts and sign up with a friend. It’s fun, we promise! We are a volunteer organization and can only continue to do what we do with YOUR help! Questions? Email Sarah Brown at skbrown@gmail.com.

What: East Nasty Post-Rock n’ Roll Race Celebration
Featuring: Yazoo beer! Light snacks from Edley’s BBQ (’til it runs out)! Discounted East Nasty gear! Awards! Friends! Fun!
Who: Everyone  – even if you didn’t run.
Where: The Pavilion East
When: Saturday, April 28th.  6:00 – 9:30 pm
How much: $10 suggested donation

Join the Facebook Event here: https://www.facebook.com/events/167521154073861/

Volunteers sign up:
https://docs.google.com/spreadsheets/d/13I3KC0pFdNSU1L-ypGxuIj79Dr-EQpazy5mUlOoqGVk/

It’s race week, Nasties! ENFL!!

 


Post-Race Party this Saturday! Volunteers Needed!

April 23, 2018

 

Hello Nasties! It’s Race Week! And one of our biggest events of the year, our Annual East Nasty Post-Race Party, is this Saturday night! We are looking for a few people to help us set up, clean up, and help during the party. Check out the shifts and sign up with a friend. It’s fun, we promise! We are a volunteer organization and can only continue to do what we do with YOUR help! Questions? Email Sarah Brown at skbrown@gmail.com.

We look forward to seeing you on all on Saturday and have a great race. You don’t have to run on Saturday to come to the party. Come celebrate those who ran and those who cheered our East Nasty Runners.

What: East Nasty Post-Rock n’ Roll Race Celebration
Featuring: Yazoo beer! Light snacks from Edley’s BBQ (’til it runs out)! Discounted East Nasty gear! Awards! Friends! Fun!
Who: Everyone  – even if you didn’t run.
Where: The Pavilion East
When: Saturday, April 28th.  6:00 – 9:30 pm
How much: $10 suggested donation

Join the Facebook Event here: https://www.facebook.com/events/167521154073861/

Volunteers sign up:
https://docs.google.com/spreadsheets/d/13I3KC0pFdNSU1L-ypGxuIj79Dr-EQpazy5mUlOoqGVk/

 

 


Wednesday April 18th – Back to The Bird

April 18, 2018

Route #2

This week we continue our 12 week cycle with Route #2: ‘Round the Bird. We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine, hot or cold. You can READ HERE for more details on how our Wednesday night runs work. If you are a run/walker and/or want to get a head start, meet at 5:45pm and join our Lasty Nasty Group.

This run takes us into Shelby Park and is a figure-8 route that crosses over itself. Be sure to high five each other at the intersection! Shelby Park is our local treasure and it can get pretty busy with lots of groups and events making use of it. Please be extra courteous and share the roads and greenway with other runners, walkers, cyclists, and park goers. It is important for us to be good neighbors so we can continue to use the park.

Rock n Roll Weekend

The Rock n Roll (formerly Country Music) Marathon and Half-Marathon is April 28th – less than 2 weeks away! It’s a big weekend for East Nasty with lots of opportunities for you to be involved…

1) Cheer Station

East Nasty started 14 years ago when a handful of runners decided to train together for the Country Music Half Marathon race and each year we have more and more runners training to run 13.1 or 26.2 miles. By far, the most amazing thing you can experience during a difficult race is having your friends and family out there cheering for you and acknowledging your hard work. So, we are once again having an East Nasty Cheer Station for 2018! Word got out about our amazing cheer stop last year in East Nashville, so we’ve been invited to be an OFFICIAL cheer station on the half marathon route this year! Feel free to dress up or wear your EN gear. Bring a chair, food & drinks, cowbells and your SPIRIT FINGERS! We’ll have some tents set-up to provide shade. All are welcome– family, friends, kids, and pets.

Location: The Gulch- 11th Ave under the Demonbreun bridge
Time frame: 7:15am to 11:15am.

Join the Facebook Event here: https://www.facebook.com/events/158114108210788/

2) Annual Post Race Party

After running or cheering in the morning, get in a nap and then join us for one of our biggest events of the year- our annual post-race celebration! (Whether you ran or not.)

What: East Nasty Post-Rock n’ Roll Race Celebration
Featuring: Yazoo beer! Light snacks from Edleys (’til it runs out)! Awards! Friends! Fun!
Who: Everyone  – even if you didn’t run.
Where: The Pavilion East
When: Saturday, April 28th.  6:00 – 9:30 pm
How much: $10 suggested donation

Join the Facebook Event here: https://www.facebook.com/events/167521154073861/

Volunteers:
Putting on the party is a lot of work and we can always use help! We need volunteers to help with set up, clean up, and a couple things during the event. Contact Sarah Brown at skbrown@gmail.com if you can help!

Looking ahead…

Put this on your calendar. More details coming soon!
Wednesday June 20 – The East Nasty 10 Year Wednesday Night Anniversary Run!

 


Wednesday April 11 – Finally Spring

April 11, 2018

Welcome to the spring quarter of East Nasty! After a couple of one-off weeks, we start our cycle of 12 runs all over again this week with Route #1. Board members leading this quarter of Wednesday nights are East Nasty legends Sarah K Brown and Beth Meadows. Look for them each week rocking on the megaphone, making announcements, and getting the run going. With the start of our cycle, great spring running weather, and lots of our most popular events coming up, this is a perfect season to invite a new friend along!

Route #1

Back to the beginning of our 12 week cycle with Route #1: One Hilly 5(ish)K. (It’s actually not quite a 5K, but just 3 miles. Thus the “ish”). Please note the stops signs along Shelby – be safe, obey all traffic laws, and be extra courteous.

We meet at the corner of 11th & Holly at 6pm. We run every Wednesday – rain or shine, hot or cold. You can READ HERE for more details on how our Wednesday night runs work. If you are a run/walker and/or want to get a head start, meet at 5:45pm and join our Lasty Nasty Group. Remember we share the roads with walkers, cyclists, and cars – please help us be good neighbors!

Cup Cleaning Raffle

We will do our Q1 cup cleaning raffle for $100 gift card to NRC tonight! And you can sign up for slots for Q2! (Note: we need someone for tonight!)
Volunteer to help wash the cups!Everyone that signs up for a week to clean the cups will be entered to win $100 gift card to NRC. The more you volunteer, the more chances you get to win. We will draw a winner at the end of every quarter – so you have a 1-in-13 chance to win if you volunteer, a 2-in-13 chance if you volunteer twice, etc. Big thanks to Schaffer Law Firm for sponsoring this program! Here’s how it works: 1) Sign up on the Google doc. 2) Take the cups home. 3) Wash them. 4) Post a pic on social media showing you washed them and tag our FacebookInstagram, or Twitter. 5) Bring the cups back to the run the next week.

Looking ahead…

Some things to put on your calendar. More details coming soon:

Saturday April 28th – morning
St Jude Rock and Roll Half & Full Marathon official East Nasty Cheer Station! Get info and join the Facebook Event here.

Saturday April 28th – evening
Annual East Nasty Post-race Party! 6pm at the Pavilion East – Food! Beer! Awards! Friends!

Wednesday June 20
The East Nasty 10 Year Wednesday Night Anniversary Run!