Week 14 – Half and Full Marathon Training

April 4, 2014
 
There are only two weeks left of long training runs after this week. That sneaked up on me.
 
Let’s go make the best of this important workout!
 
Where:
Meet at Shelby Bottoms Nature Center parking lot
 
When:
Full Marathoners: 7:30am Saturday/Sunday
Half Marathoners: 8:00am Saturday/Sunday
 
What:
Half Marathoners:
  • Advanced – 4 Loops of the 5k route
  • Standard – 3 Loops of the 5k route
(map of the 5k course: http://www.mapmyrun.com/routes/view/348037449)
 
Full Marathoners:
  • 20 miles, all easy, just run. We won’t meet back up with the half marathoners.
Here’s a map of the route:  http://www.mapmyrun.com/routes/view/384486200
 
There will be some water/gatorade on the course, but bring your own water/gatorade and nutrition for in-between. 
 
*Also after the run, Results Physiotherapy will be there to check out any lingering issues you may have with running injuries.
 
Don’t forget about: 

  • Last Brunch of the season at Lauren Caswell’s on the 20th (in two weeks!)
  • Post-race party the 26th at East Pavilion at Fatherland and 11th – Edley’s, Yazoo, and good times from 6pm-10pm
 
See you this weekend, and as always, ENFL!!

Week 9 – Trying out the New Course

February 27, 2014
It’s week 9 of the Country Music Marathon and Half Marathon training. That means we’re now halfway done with this training cycle!
 
Where: 
We’ll meet on the East Side (Titans Stadium side) of the Pedestrian Bridge, run over and run part of the course. One of the best things you can do to prepare mentally for the race is to run the course.
 
Parking:
Park in Lot R at Titans Stadium- should be open and free.
 
When: 
Full Marathoners – 7:30am Saturday/Sunday
Half Marathoners – 8:00am Saturday/Sunday
 
The workout: 
Full Advanced: 18 miles
Full Standard: 16 miles
 
Half Advanced: 10 miles
Half Standard: 8 miles
 
Route Options:
To get to the course from our meeting spot and Lot R- 
Inline image 1
Everyone runs over the pedestrian bridge to the downtown side, past the Symphony Hall, left on 4th, then up Demonbreun – then begin the course:
 
http://runrocknroll.competitor.com/nashville/course
(select the half marathon or the full marathon in the drop-down)
 
Be sure to check your email (sign up HERE) for exact details on the route options for this weekend’s training runs so you know how to get back to your car!
 
Have a great run 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