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