Half and Full Marathon Training – Week 15!

April 11, 2014
This is the beginning of tapering for the full and half marathon! Next week half training is just 60 minutes easy, easy and for the full – just 8 easy miles. Then it’s race day! 
Full Marathoners: 7:30 am – Saturday/Sunday
Half Marathoners: 8:00 am – Saturday/Sunday
Start across the Street from Bongo Java East*
* Do not park in their parking lot as they will be open while we’re running. Please use street parking.
The Workout:
Full Marathoners:

Half Marathoners: 

Don’t forget our final Brunch is next week, and the Post-Race Party the night of the half and full marathon!
See you this weekend! ENFL!
– Daniel

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!
Meet at Shelby Bottoms Nature Center parking lot
Full Marathoners: 7:30am Saturday/Sunday
Half Marathoners: 8:00am Saturday/Sunday
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 11 Full/Half Marathon Training – Everyone meets at 8am!

March 14, 2014

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

8:00am Saturday/Sunday

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


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!!

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!
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.
Park in Lot R at Titans Stadium- should be open and free.
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:
(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!!

Week 6 – Country Music Half and Full Marathon Training And New Course Announced

February 7, 2014
Where: Percy Warner Park, just inside the stone gates in the median.
Meeting time:
Full Training: 7:30am Saturday/Sunday
Half Training: 8am Saturday/Sunday
The Plan:
Full Advanced: 16 Miles
Full Standard: 14 Miles
Half Advanced: 100 min Trails or 11.2 +1
Half Standard: 75 min Trails or 5.8 +1
Also, the new course was announced! Check it out
CMM New Course 2014
 – The start is now downtown
 – There are some extra turns as you work your way to the Musica statue at the roundabout
 – You’ll continue further on Clifton than normal and head back to 12th via Leland and Kirkwood
 – There’s some additional turning off music row coming back to Musica
 – There is a little less of Metro Center for the Full marathon! I won’t get too excited until they cut that out entirely…
See you all this weekend! ENFL!

Marathon and 1/2 Marathon Training – Week 5 – Percy Warner

January 30, 2014

Location Change – Percy Warner 

7:30am Full Marathon, 8am Half Marathon

It’s time to leave the flats and head over to Belle Meade the next few weeks for our weekend long run. You know what that means! Percy Warner = it’s time to head for the hills!

We’re back to conversational running, which means you’ll want to run whatever pace allows you to hold a conversation. So going uphill, that means you will have to slow down your normal pace. Just using the different muscles that hills recruit and strengthening them will result in improved endurance. Mark wrote a great post on Hills a while back if you want to read more HERE.

Both Saturday and Sunday the Full Marathoners will meet at 7:30am at the Stone Gates entrance to Percy near the flagpole and run 30 min on the Boulevard before meeting up with the 1/2 Marathoners at 8am. You’ll have the option depending on your pace group and distance to run trails, the 5.8 mile loop, or the 11.2 mile loop, and more on Belle Meade Boulevard.

1/2 Marathoner plan:

Advanced: 11.2 mile loop or 90 minutes trails

Standard: 5.8 mile loop or 65 minutes trails

Full Marathon plan:

Advanced: 15 miles

Standard: 12 miles

Bring a friend, meet someone new and make them feel welcome, and run with your goal in mind. Whether it’s finishing 13.1 or 26.2, a new PR, or meeting that first Boston Qualifying time, the miles you are putting in today will get you ready for whatever goal you have.

P.S.  If you need to run a little bit earlier, the Nashville Striders are hosting a 14 mile run on Saturday morning at 7 a.m. leaving from Bongo Java East.   So this is another option if 8 a.m. is a little late for you…


– Daniel

Marathon and Half Marathon Training – Week 4 And Brunch again!

January 24, 2014

The Plan:

 – Full Marathonders warm up, run 10k time trial
 – Half Marathoners warm up, run 5k time trial
Make sure you have a watch so you can record your time-trial this week!


Saturday and/or Sunday
 –  Full Marathoners meet at 7:30am
 –  Half Marathoners meet at 8am


Shelby Bottoms Nature Center

What else?

Brunch is happening again!

 – Come to Bree and Eric’s place (708 Porter Road, Nashville, TN 37206) directly after the run on Sunday (9:30am-ish).
 – Sign up here to bring something. Just add your name in the document.
 – Also, make sure to NOT park in the bike lanes on Porter. I’d suggest the street either on Scott Ave or Franklin Ave

Injury Screeings

AND we’ll have someone from Results Physiotherapy doing injury screenings inside while brunch is going on! So come run, eat, and get that nagging issue checked out before it turns into something more.


See you Saturday or Sunday! After we run, you’ll find me at the brunch. ENFL!