Shoe Drive

This is the week to bring your old running shoes.  We use these shoes to outfit local high schools, AAU track teams, and even some of your fellow East Nasties.   100% of these shoes find their way back into our local running community.

1) We don't want your lawn mowing shoes, we need running shoes that have some life left.

2) If you are going to bring some shoes on Wednesday, take a moment to throw them in the washing machine, and let them air dry before Wednesday.

3) Our stock of mens shoes is low.  Especially in the size 11 - 13 range.

Wednesday night run

Wednesday, March 13.  6 p.m. at the corner of 11th and Holly.

We're on run #11.   Churches.

You'll notice that Meg Willoughby's map highlights the 11 churches we pass on this figure 8 course.  Take a minute to learn this course so that you can enjoy the architecture while you're out there!

Thursday Workout

Thursday, March 14.  6 p.m. at the corner of 11th and Holly.

This week we are heading back to Shelby Park for a 3 or 6 mile progressive run.  This week we are going to run the first 3 miles at 1 minute per mile slower than 5k pace, and the last 3 miles at 50 seconds slower than 5k pace.  Progressive runs are helpful because this is exactly how you should race a 1/2 or Full marathon.  A lot of people go out fast to give themselves "a buffer" for their goal pace.  Bad bad idea.  You want to be able to finish a half marathon stronger/faster than you started.   The way that you do that is you start out under control...

See you this week!

ENFL

Mark

Looks like the weather will be great, so get ready for a big running weekend!

Full & Half Marathon Training

Even with the Tom King races this weekend, we will be meeting both Saturday and Sunday this weekend.

Three big notes:

1) Marathon training starts at 7:30 a.m. and half marathon training starts at 8 a.m.

2) We are moving locations.  We will meet at Centennial Park for the next 5 weeks.

3) Daylight savings time starts on Saturday night.  Spring forward and don't show up an hour late!

Marathoners are having a big weekend.  17 or 20 miles.  Half marathoners are having a down week.  6, 8 or 10 miles on the race course at an easy pace.

Tom King Water Stop

Saturday morning, we have our annual Tom King water stop.  Join us any time between 7 a.m. and 10 a.m. at 5th and Davidson.  This is a very busy water stop, so we really need 10 - 20 volunteers to make it work.   Come by for an hour, or just 10 minutes...just come by!   The specific location is pretty obvious: get off at Shelby, turn right (toward the park), then turn right on 5th.  You will see/hear our water stop on Davidson underneath the interstate.

Shoes

Just another reminder about our shoe drive on March 13.  Please take a moment this weekend to wash your shoes, and bring them on Wednesday.  Thanks!

Shoes

Two or three times a year, East Nasty collects your old running shoes and finds them new homes.   Local runners, local high schools and AAU track clubs have all benefited from your old running shoes.   Over the last three years we've given away hundreds of shoes, that go right into our local running community.  This spring we've gotten more requests than we can fill, so we need your help.

We are having our next shoe drive on March 13.

If you have any old running shoes (that have some life left in them) please take time this week to clean/wash them (washing machine is fine) and bring them on the 13th.  

Tom King Water Stop

VOLUNTEERS NEEDED

 Hello there - for the past 5 years East Nasty has hosted the water stop for the Tom King 5k and 1/2 marathon race that is coming up this Saturday.  Again this year, we have the best water stop position on the course, (We are at the mile 1 and 12 mark for the 1/2 marathon and we are at the turnaround for the 5k race) but we need volunteers to fill up water cups and hand out water to the runners.  Everything will be provided - the water, the cups, the tables, the Drew Jones experience in full force and the music.  We need as many people as possible to be there to help out.

 This year the race will be run a little differently. The 1/2 marathon will start at 7:30 and the 5k will start 15 minutes later at 7:45. In years past the 5k has always run first but not this year. So we need people there between 7:15 - 7:30 am to start filling up cups with water and be ready to pass out cups to the runners from about 7:40 on. The 1/2 marathon is an out and back course so we will need people throughout the morning. You of course do not have to stay there the entire time but this is a big race with lots of runners so we will need dozens of volunteers.

 As you know East Nasty is a totally free running club. Everything we offer and everything we do is free and open to anyone who wants to join us. The Tom King water stop is a yearly tradition for us and a great way to give back to the running community...and it's fun!

 Our water stop is at the corner or 5th and Davidson. There will be plenty of places to park and the weather is supposed to be beautiful. Hope to see tons of East Nasties out there this Saturday morning either running in the race or helping us cheer them on.

ENFL !!!!!!!!!!!!!!!!!!!!!!!

Drew Jones

The Run

Wednesday, March 6.  6 p.m. at the corner of 11th and Holly, East Nashville.

Route #10.  I love this run because it takes us across Eastland, but it is our most "technical" route as far as street crossings go, especially at the beginning of the run.   Make sure that you cross intersections at stop signs, specifically 14th and Woodland and Woodland and Eastland.  Your pace leader will be there to help.

Thursday Workout. March 7

Our workout this week is a 5k or 10k steady state run.   Like usual, we'll meet at 11th and Holly at 6 p.m. on Thursday.   We'll jog down to Shelby Park to do one or two 5k loops.  The goal is to drop the pace as the run progresses.  Starting at a pace that is about 1:20 slower per mile than 5k pace, speeding up by about 10 seconds per mile per mile (that was not a typo...), then finishing at a pace that is about 30 seconds per mile slower than 5k pace.  Everyone is welcome to join with us!

Pint Night

First Wednesday of the month means pint night at NRC.  Bring a change of clothes (or not) and head over after the run for a Yazoo with friends.   As always this is a free gift from our friends at Nashville Running Company.

Mark

Shelby Park, 9 a.m.

This week we have our first predictor workout. 6 - 8 x 1 mile at goal pace.

Here is how it will work:

15 minutes easy running

6 - 8 x 1 mile goal pace / 1 minute jogging

10 minutes jogging

Note: we meet both Saturday and Sunday to do the same workout.  So if the weather keeps you inside on Saturday, come join us on Sunday!

See you this weekend!

Mark

Tonight is the night! Come to Nashville Running Company after the run to try on the sizes and order your East Nasty Tri Kits ($60-$65 per piece)!!! Do not wait, this will be the only order we place and, as history shows, we won't do another kit until 2015!! There is a possibility, if we receive enough orders we may add cycling jerseys, shorts and bibs! Please let us know what you would like, come and pay your deposits by Friday OR come tonight and get to try sizes on so you know it'll be a perfect fit! For more details contact Season Kaminski at seasonkaminski@gmail.com

The Run: Wednesday

Wednesday's run takes us around LP field, giving us two fantastic views of downtown.  (One at the top of Boscobel and the other as you run around the backside of LP field.)   Even though it's pretty straight forward, please take a moment to check out the map.

Wednesday, 6 p.m. at the corner of 11th and Holly in East Nashville.

The Workout: Thursday

6 p.m.  at the corner of 11th and Holly.

This week we are running up Shelby hill out of the park.  The hill is about 700 meters long, and we'll do 4, 5 or 6 repeats.  The entire workout ends up being between 5 - 6.5 mile long.   This is a great way to prepare for the country music half, (or pretty much any race in Nashville that's not in MetroCenter - the only flat place in Nashville) Everyone is welcome, even if you haven't been coming.

ENFL

Mark

Back to Shelby Park ! (Still at 9 a.m. - we will move to 8 a.m. permanently after we go to Centennial on March 9-10)

These next two weeks at Shelby are build weeks, workouts actually, and our first week at Centennial will be a recovery week.

This SATURDAY, Leah Sawyer is going to have an injury screening POST RUN.  (Starting at 10:15)   We are basically half-way through the training, and now is when we start to get fatigued and all those aches and pains that we have been ignoring are coming back to haunt us...  So take advantage of this great/free opportunity to get looked at by a Therapist.

The workout:

caveat: Super-novice runners should just do a distance run.  Also, anyone who is nursing some soreness should do a distance run.

Otherwise....

there are three parts to this workout.  Part 1: tempo, Part 2: easy running Part 3: goal pace.

Part 1:Tempo (everyone the same) 15 minutes easy + 5 x (5 minutes tempo/1 minute jog)

Part 2: Easy (different lengths of running, but everyone should run at their Easy pace) 15 minutes (novice) 25 minutes (Intermediate) 35 minutes (Advanced)

Part 3: Goal Pace (everyone is the same) 15 minutes Goal Pace + cool down.

You can see why this is such a full/half marathon specific workout, with the crux of it being part 3.  Running 15 minutes at your goal pace when you are already fatigued simulates the last miles of a half-marathon.

Novice runners will end up running about 80 minutes, intermediate about 90 and advanced around 100 minutes.

The Run

This week's run is #8:

Thanks to Josh Gruner for the map.  Please take a moment to learn the route, and we'll see you on Wednesday at 6 p.m. at the corner of 11th and Holly in East Nashville.

Two Reminders:

1) Many folks run a little extra before or after the designated route.  If you are one of those people (who run extra), ask around if anyone wants to join you.   If you are looking for extra mileage (it's usually 2 miles) ask around and I'm sure that you will find someone who can teach you one of the the 2 mile loops...(there are several)

2) Are walk/runners welcome?   Yes!  But our walkers and walk/runners start their run earlier than the main group.  Depending on the route, they usually start around 5:45.   Check out the "Lasty Nasty" facebook page for details.

Thursday Workout

2/11/13.   6pm at the same place (the corner of 11th and Holly)

More hills.  This time we are heading in the other direction to do hills in Shelby Park.  We will be running up the Shelby hills which is much longer than the pedestrian bridge.  These hill repeats will be close 700 meters or 5 minutes, whichever is shorter.  The effort level should feel closer to your tempo pace...substantially slower than pedestrian bridge hill repeats.

NOLA

Good luck to all the Nasties (there's about 40 of them...) running the New Orleans Half or Full Marathon this weekend!

ENFL

Mark

Run #7

Wednesday night, 6 p.m. at the corner of 11th and Holly in East Nashville.

This quick 5k run takes us through the section of East Nashville known as Little Hollywood.  This map:

is by Meg Willoughby and is amazingly cool!   Remember to bring a change of clothes for after the run and plan on staying the evening on the East Side.   This is a weekly tradition in East Nasty and a great way to get to know your fellow runners a little bit better...

Thursday night workouts

Is there any better way to spend Valentine's Day than by running a 20 or 25 minute tempo run?!   Probably.  But make those plans for after 7:30 so that you can join us at 6:00 p.m. for our Thursday night workouts.  Rain or Shine, at the corner of 11th and Holly.

See you on Wednesday!

Mark

Pre Run

This is the last week that we will accept donations for the KIPP academy track team.   So you can bring clothing, shoes or financial donations.  After Wednesday, please send your donation directly to KIPP.  If you need more details (or would like to volunteer to help out) please contact William Quin at wquin@kippacademynashville.org.

The Run

Run #6, one of my favorites.  Map courtesy of Sara Spencer.  6 p.m. Wednesday night at the corner of 11th and Holly.

Post Run

It's pint night at NRC.   Bring a change of clothes and plan on staying after the run for a beer.   In fact, plan on bringing a change of clothes every week.   One of the great traditions of East Nasty is the post run hang.  3 Crow has 2-4-1 beers, 5 points pizza has pizza by the slice and Far East has great Vietnamese food.   I know it's not quite beer garden weather...well actually it's pretty close!   The point is it's hard to have a conversation during a run.  So this week, grab someone new, escort them down to NRC, and start a new tradition of a Wednesday night out in East Nashville!

Post Post Run (Thursday)

Tempo Running is by far the most important workout that you can do to improve your running.  Tempo running is done at a pace that is 20 - 40 seconds per mile slower than your 5k pace, and/or 90% of your maximum heart rate.   Theoretically, you can run at your tempo pace for an hour under race conditions.

Want to know more?  Show up Thursday at 6 pm at the corner of 11th and Holly.  We'll jog down to LP field, and do our tempo run around the stadium.    These workouts are free and open to everyone.  (Disclaimer: If you cannot run 5 miles without stopping, these workouts may be a little too aggressive for you.  But you are welcome to join us to see...)

ENFL

Mark

New location for weekend runs!

For the first three weekends of February we will be running in Percy Warner Park.  Same start time (9 a.m.) on either Saturday or Sunday, and the exact meeting location is under the stone gates at the end of Belle Meade Boulevard.

NOTE: There are no bathroom facilities where we meet!

We will be running 70, 80 or 100 minutes at our long pace, which should be conversational. (Or 1:30  - 2:30 per mile slower than 5k time trial.)

We'll be running into the park, so we will encounter some hills, but it is worth it!  The park is beautiful and the trees will partially shelter us from the weather.

Food!

One of the best parts of the long run, is the post-run chow down with friends.  Not only is it s good way to replenish, it is an opportunity to meet other runners who are not in your pace group.

On Saturday, some folks are going to head over to the Loveless Cafe post-run.  (And then probably hibernate for the rest of the day!)

On Sunday, Andy Dunn is going to host a pot-luck brunch at his house.  Here is some information including his address, and a food sign up sheet.  Please sign up to bring something!  Andy lives close to Percy Warner, so bring a change of clothes, and don't worry about running home to shower, no one else will!

Running Stuff

Wednesday night. 6 p.m at the corner of 11th and Holly.

This is a fan favorite...run #5, the walking bridge.

Check out Sarah Shearer's map!  Great stuff.

* Note: Our run/walkers start before the runners do.  (A lot of people didn't even know we had walk/runners.)  If this describes you, show up around 5:30.  They leave sometime between 5:30 and 5:45 depending on the length of the route.

Thursday night workouts.  6 p.m. at the corner of 11th and Holly.

This is our last week of pedestrian hill repeats.   If you haven't been coming, join us!

Our weekend training runs are moving to Percy Warner Park.  Saturday or Sunday 9 a.m. at the Stone Gates at PWP.  More on this later.

Volunteer Stuff

KIPP.

This week you will have another opportunity to (a) sponsor the KIPP program financially, (b) volunteer to be an assistant coach and (c) donate old running clothes and shoes.   Everyone, pay attention to part (c).  Please dig through your old clothes and bring any running clothes or shoes tomorrow.

St. Jude.

St. Jude is the official charity of the Country Music Half and Full Marathon.   Tomorrow night they'll be at the run with information about their fund raising program.

Bathroom Stuff

Please don't use the restrooms at the Pied Piper before the run.  Thanks!

ENFL

Mark