Wednesday, May 4

May 3, 2016

Rest and Recover…

A lot of us just raced the full or half marathon, and now its 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 its more like 3 weeks.

Try Yoga…

Want to try something different?   Shakti Yoga has a promo for East Nasty runners this week.   $5 drop-in classes (normally $18) through Sunday 5/8. Use code EASTNASTY as promo code when purchasing a drop in class. Lauren Farina and Kelly Carter, the owners of the studio, run with us and want to share. www.shaktiyoganashville.com

Route #6

New Route #6

Pint Night

Post run head on over to NRC for their monthly pint night.

 


A few race shirts/tanks/singlets available..

April 27, 2016

A handful of our 2016 red race shirts, singlets, and tanks available for purchase. Women’s shirts in XS, S, M and tanks in S, L, XL. Men’s shirts in S, L, XL and singlets in S, L, XL. Only one of each in most cases. $36. First come, first served. If you want to pick one up before this weekend’s race, come by NRC before the run tonight (April 27) at 5:30pm, or email duane@eastnastyforlife.com

IMG_5232


April 27 – Race Week

April 26, 2016

Tapering…

For those of you who are racing on Saturday, here are my words of advice:  there is nothing you can do between now and then to get faster – there are lots of things that you can do to make yourself slower.   Meaning?   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.   Bottom line:  no hard running, don’t add anything new (“hey I feel like stretching…”) rest, relax and pay attention to your hydration and nutrition.

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 (If you are a Facebook person click here…)

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!   And please consider a $10 donation to help us offset some of the costs.

Route #5

Drew Jones’ favorite!

Run #5: The Walking Bridge


Wednesday April 20

April 20, 2016

Route #4

EN_MapBanner_Route_04_NEWb

April 30 – Post half/full marathon spring celebration party…

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!

 


Wednesday, April 13

April 12, 2016

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…

Route #3

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!


Change of Venue!

April 8, 2016

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!


Wednesday, April 6

April 6, 2016

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.

round the bird

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.


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