New Marathon World Record: 2:03:23.

Amazing.  Wilson Kipsang (from Kenya) ran 2:03:23 at the Berlin marathon last Sunday.  To us runners, this result can lead to a lot of  interesting conversations, starting with how in the heck does someone run 4:43 pace for 26.2 miles?!    Well, here's how he did it: even splits.   If you break his race down into 5k segments (a marathon is 42.2 kilometers) his fastest 5k segment was 14:29 and his slowest was 14:54.   There was only a 25 second difference between his fastest and slowest 5k.   The equates to about a 10 second difference is their pace per mile.   So his fastest mile was probably only about 10 or 15 seconds faster than his slowest mile.

Berlin is very flat...so fairly even splits are possible; it is impossible/not advisable to try and run even splits on a hilly course.   Many of the marathons that us non-elites will be attempting (Chicago, Huntsville, New Orleans etc...)  are also very flat.   I think that we can all learn a lot from how these elites run.   Run even splits on flat courses, run even effort on hilly courses.

Kipsang's training also gives us some insights.  Leading up to the race, he did a 45km (28 miles) effort at 90% marathon speed, and a 40k hard effort a month before the race.   Those efforts  are too much for most humans, but more and more training plans are including goal pace running as a big part middle of the weekly long run.

October 2, 2013

6 a.m. or 6 p.m. at the corner of 11th and Holly.  This is our one and only out and back run.   So you can turn back whenever to make the run as long as you want.   During the run, wear reflective gear, and post-run head over to NRC for pint night.

Run #2

Wednesday, September 25 6 a.m. or 6 p.m.

11th and Holly in East Nashville.

Water Stop

The women's half marathon is this weekend, and I received an urgent request for help getting volunteers for one of the water stops.  Is there anyone who would be interested in being the point person for an East Nasty water stop?    Everything would be provided, you would just need to show up.   We need 15 people, and volunteers would need to be available on Saturday from 5:30 am until about 11:30.     Please email mark (mark@eastnastyforlife.com) if you are interested.

Reflective Gear = Safe Running.

If you don't have any, bring cash because NRC will be there with vests for sale.    Also, as the days get shorter, it becomes increasingly important to run smart.    Especially when we cross streets.  For example, when we cross the Woodland/11th intersection make sure you wait for the light, and always cross at intersections.

Cups

Cup washing volunteers?    There are 52 Wednesday per year, and way more than 52 runners each week.  Please consider washing them once a year as a way to give back!  Here are the details.

Run #1

Where: 11th and Holly in East Nashville

When: 6 a.m. or 6 p.m. on Wednesday

(Remember if you are a run/walker, join up with the Lasty Nasties.)

Reflective Gear

It's about that time.  Please dig your reflective vest out, and throw it in your car.  This is the time of year where it is light when we start the run, and dusk when we finish.    Safety first!

ENFL

Mark

The Nasty

6 a.m. or 6 p.m. at the corner of 11th and Holly in East Nashville.  This is your chance to earn your East Nasty credentials (and a sticker).

Be sure to check out the Lasty Nasty facebook page if you want to join them.  (They start early on Wednesday nights...if you show up at 6 p.m. they will be gone!)

Shoes

Bring your old shoes...but clean them first.  If you don't know, East Nasty has been taking old running shoes that have some life left in them and finding them new homes.  We've probably given away close to 1,000 shoes over the last three years.  Almost every single MNPS high school track team has some athletes wearing East Nasty donated shoes, many of our couch-2-5kers wear them, and even some of our regular Wednesday nighters are wearing donated shoes.   Bottom line: dig out any old pairs of running shoes, throw them in the washing machine, bring them tomorrow to the run and leave them with us.

Being Good Neighbors

Occasionally I need to remind the group that there are a lot of us. (obviously)  This is exciting, but it means that we need to be especially cognizant of our surroundings.  Here are three quick of reminders:

1) Leave things better than you found them.  Pick up trash, even if it's not yours.

2) Share the sidewalk.  Watch out for walkers!   Call out "walker up" to let the people behind you know to move to the side.

3) Obey traffic signals.  Pedestrians are not exempt from following the rules of the road.  And remember, people will follow you.  If you sprint across an intersection, chances are that the 15 people behind you will follow!

I Dream of Weenie

Wednesday is I Dream of Weenie night and it will probably be the last one of the summer.   All dogs are $3, and it's BYOB.  (No kidding.  Amazingly enough, you can BYOB!)

Mark your Calendars

The Coalmen are having a CD release party on Wednesday night October 9th!    The venue is right around the corner from our meeting location, so plan on staying after the run to check out their show that night (it's $10).   More details on the way as we get closer to that night.  (If you don't know the Coalmen, you're  missing out and apparently you did not attend the greatest post-marathon party ever...)

ENFL

Mark

Churches

Wednesday 6 am or 6pm at the corner of 11th and Holly in East Nashville.

Notice this is a figure 8 route, so there is a chance to quit after 2 miles.  (That makes this a good run for beginners.)   Also for you cyclists out there, coming up Shelby from 5th street is a category 5 climb - enjoy!   Finally, this is route #11, which means that next week is #12....

Pint Night

It's the first Wednesday of the month.  That means that we are all invited over to NRC for a pint of Yazoo post run.

Odds and Ends...

I am reading a book called The Sports Gene by David Epstein.  I know a bunch of you guys out there would love it!  If you are bored and can handle Terry Gross, here is an interview that he did on Fresh Air.

Last week, Heidi Huerta gave us a code for a discount on the heroes in recovery 6k.  Below are the details!  Thanks Heidi.

Here is the link for registration
http://www.heroesinrecovery.com/heroes6k/leipers-fork-tn/

Use the Code: ENFL2013

There are also going to be some folks from the East Nash Dash with a discount code for their October 4 mile race.

ENFL

Mark

What's Happening...

I ran into someone the other day who asked what all East Nasty had going on right now. It made me realize: (1) our website is not the most user friendly (need to think through this one) and (2) I should give everyone a brief synopsis.

Wednesday 6 a.m. or 6 p.m.: Our weekly run from 11th and Holly.

Wednesday 5:45 p.m.: The Lasty Nasties start their runs early on Wednesdays. (Stay up-to-date on their facebook page...)

Saturday 8 a.m.: 5k to 5 miles training at Shelby Park nature center. This is a weekly run for novices that are looking to continue their potato to tomato 5k training.

Looking ahead, our 1/2 marathon training will start up again in January.

Oh yes, and this is Lundy Lund's last week at East Nasty before he and Emily (and Robert) head to Texas.   Plan on sticking around to buy him a beer after the run!

Run #10 ??

Here's the punch line: we're not doing this route. Why? 99% of East Nashvillians are incredbily supportive of East Nasty, so when we get complaints/suggestions I take them to heart. Three months ago, after route #10, I received a couple of comments about how that run clogged up traffic at the intersection of Eastland and 14th. Knowing that these comments came from two people who are not perpetually angry at the world made me really reconsider this route. It's kind of a bummer, as I love that side of Eastland - but the comment was correct, that intersection is just too congested to run through at 6 p.m.

So we are working on a replacement route, and this week we are going to try option one.

Benji Replacement #1

It's only 5k, but it's got a big hill - and its taking us through an area of East Nashville that will look totally different even one year from now...

Be sure to check out the map at the link so you are prepared for the run, then after you run this route, please come back and vote!

-Mark

[polldaddy poll=7352321]

Summer?

It certainly does not feel like August in Nashville right now, and I'm definitely not complaining.  I've lived here since 1999 and this has been the most temperate summer that I've experienced.  (I hope I'm not jinxing us for the rest of the summer...) Bottom line,  take advantage of everything that Nashville has to offer this summer...starting with our Wednesday night run.

Run #9

Wednesday, August 21 at 6 a.m. or 6 p.m. at the corner of 11th and Holly in East Nashville.   (If you are a run/walker and would like to join the Lasty Nasties, show up about 5:45 p.m. because they start early.)

This run gives you such a great view of downtown as you run around the backside of the stadium!    This run is about 3.7 miles, and if this is not enough mileage for you, ask around.  Typically, many runner add two extra miles after they finish the scheduled route.   (Side note, if you know the extra-two loop, and are planning on doing it, please invite folks to come along so that they can learn the route!)

5k to 5 miles

Our potato to tomato runners just completed their first 5k, and we want to help them continue gaining fitness.  So starting this Saturday at 8 a.m., Mike Clark will be leading a "5k to 5 miles" program.  Really these are just Saturday morning group runs, where the distance is slowly increased, preparing participants to: (1) do a 4-mile race in mid-October (the East Nash Dash), (2)run the 5-mile Boulevard Bolt on Thanksgiving Day, and (3)  suffer through "The Nasty" with the Wednesday group in December!

See you on Wednesday!

Mark

After such a crazy Wednesday night last week, it's nice to get back to just a semi-normal Wednesday evening run.

Run #8 "Rick's Market, Coldest Beer in Town"

Wednesday 6 a.m. or 6 p.m. at 11th and Holly in East Nashville. Route #8. Please check out the map, learn the route, and help us out by volunteering to be a route leader. It's our biggest need week to week. As always, PLEASE run on the sidewalk or the far left side of the road. NEVER run on the right side of the road. Cross the street at INTERSECTIONS only, never in the middle of the road. Running with 200 people is different than running by yourself. If you cut the corners or cross in the middle of the street, the people behind you may follow you unknowingly and suddenly we have a dangerous situation with 50+ runners in the middle of the road. Please help us be good neighbors and share the roads safely!

If you are going to join the Lasty Nasties, be sure to check their Facebook page for details since they office start early!

Hotdog Night!

Wednesday is another I Dream of Weenie night. $3 Hot dogs after the run! Click here for more details.  Remember, (amazingly enough) it is BYOB, as long as you stay on the lawn.

Shirts

We nearly sold out of our new 2013 tri-blend cotton t-shirts at Tomato Fest on Saturday. But there are a few left, and you can buy one after the run or anytime at Nashville Running Company. Supplies are limited - so act quick! Also, a big thanks to everyone who volunteered at our booth at Tomato Fest: Tara, Lauren, Kandice, Mark, Denise, Kim, Colleen, Chris, David, Taylor , Grace, Jon, Heidi & Daniel (sorry if i missed anyone!)

See you tomorrow!

This is going to be a great Wednesday night and a great weekend in East Nashville...

Wednesday's Run

Wednesday at 6 a.m. or 6 p.m.

To get us ready for this Saturday's race, we're going to take a hiatus from our route sequence and run the Tomato Fest 5k course.  (Here is the map) But remember, this is not the actual race... so run safely. There are a couple of places on this route where you will need to make a left turn - make sure that you cross at an intersection.

Wednesday afternoon, we will be joined by our Potato to Tomato training group and by former world record holder Arturo Barrios.  This is a big moment for our couch to 5kers, so be sure to offer them a word of encouragement!   On the other end of the spectrum, Barrios is the first man to ever break 60 minutes for a half-marathon. His fast running days are behind him, but he's always willing to give a few pointers for your next race...

Also, if you have not signed up for the race yet, folks from the Y will be at the run in the afternoon taking any last minute registrations.

Ragnar Relay

Also on Wednesday afternoon, a representative from the Ragnar Relay will be at the run giving out free swag and a promo code for $150 off!   Do not miss this chance if you are even thinking about putting together a Ragnar team.

Pint Night

It's the first Wednesday of the month, so that means pint night at Nashville Running Company.

The Festival

Of course we want you to run the 5k this Saturday morning, but if you miss the race, you need to come down to 5 Points to enjoy the festival.  As you may know, it is almost a requirement that the temperature and humidity are both over 90 for the Tomato Fest.  So every year East Nasty has a water stop for the festival.  At our booth outside of 3 Crow Bar we hand out the extra water from the race, and keep 3 coolers full of cold water to hand out to festival goers.  It is a great way to give back to the community that we love, but we need your help. We still need a couple more volunteers to take a 2-hour shift where you do three things (1) hand out water, (2) sell the soon to be released summer East Nasty tees, and (3) explain to people what "East Nasty" means.  It's really a lot of fun, and a great way to meet people.

Sign up for  shift here.

ENFL! - Mark

Tomato Festival 2013

The Tomato Festival 5k is our "homecoming" game, and we need to show up.  Register here, if you have yet to do so, or at the very least, come out and cheer on your fellow East Nasties and the new crop of 250+ couch to 5kers.

As you also may know, it is almost a requirement that the temperature and humidity are both over 90 for the Tomato Fest.  So every year East Nasty has a water stop.  But not for the race, it's for the festival.  East Nasty has a booth outside of 3 Crow Bar where we hand out the extra water from the race, and keep 3 coolers full of cold water to hand out to festival goers.   It is a great way to give back to the community that we love, but we need your help.   We need 15 volunteers (in groups of 3) to take 2-hour shifts where you do three things (1) Hand out water, (2) sell the soon to be released summer East Nasty tee, and (3) explain to people what "East Nasty" means.  It's really a lot of fun, and a great way to meet people.

Sign up for  shift here.

Route #7

Meet this Wednesday, 6 a.m. or 6 p.m at the corner of 11th and Holly for route #7: Little Hollywood.  (Want to learn more?  Here is a brief history of that area of town.)

Friday Tabata

Friday morning add some strength training to your running.  Our summer Tabata Fridays continue this week at 6:15 a.m. at the East Literature track.  Park behind the school by the tennis courts.

P.S. Next week, August 7th - is going to be a great Wednesday.  A quick preview: meet the couch to 5kers, pint night, get a big Ragnar discount for your team, and run with this guy.

ENFL

Mark

Run #6

This is a great route if I do say so myself.

Wednesday 6 a.m. or 6 p.m.  Remember to bring a change of clothes and hang out afterwards.

Friday Morning Tabata

This Friday we will be doing our Tabata workout at the East Lit track.   To get there, drive around the back of the high school, and then park by the tennis courts.   The warm-up will being at 6:15 a.m. and the workout will start at 6:30.  We'll be done by 7:00.

Tomato Fest

A couple of things: (1) you need to sign up for the race.  The Tomato Fest is our home race, so we need to show up en force.  The race is on the morning of August 10th, and here is where you can register.  (2) volunteers.  Every year, East Nasty has a booth right by 3 Crow Bar where we give away water and the Tomato Festival is going to be gigantic this year.  Starting next week, we will be looking for some volunteers to man the tent.  Please consider signing up for a 2 hour shift.

Stick Around After the Run...

Tomorrow, (and once a a month this summer), I Dream of Weenie is going to stay open late for us. All hot dog will be $3, and you can BYOB. Plan on sticking around after the run and grab a friend and a hot dog.

Generally, don't run home after the run to watch some crap on television. This week I want to challenge everyone to invite someone new to hang out after the run. Grab a dog and/or a beer, sit outside, enjoy the night and some great conversation.

Run #5

This has always been Drew's favorite, as it allows us to venture into downtown via the pedestrian bridge. Remember if you are a run/walker, join the Lasty Nasties. (Be sure to check their facebook page as they start their run a earlier than the main group.)  Planning on joining our main group?  We meet at 6 p.m. and start running at about 6:10.