6 a.m. or 6 p.m. at the corner of 11th and Holly.
Plan on hanging out after the run this week, because there are two great post-run options.
#1) NRC is hosting their first pint night of the year! (While you are there, be sure to congratulate the newly engaged Hunter and Season.)
#2) The competitor group (think "Rock and Roll marathon") is hosting a party from 5:30 till 7:30 at Honky Tonk Central. (329 Broadway - Downtown.) They're going to unveil the new course for 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...
ENFL!!
- Daniel
Route #4
6 a.m. or 6 p.m. at the corner of 11th and Holly in East Nashville.
Don't let cold weather stop you… There is something invigorating about running in cold weather. Wear a couple of layers, a hat and gloves and run with us! Getting out the door is 95% of the battle.
6 p.m. at 11th and Holly. Our short hills are behind us, and our next two workouts are tempo runs. We'll run down to LP field, and do mile(ish) loops around the stadium for a certain amount of time. (twenty minutes total, split into two ten minute segments.) Tempo running is done at about 90% max heart rate, or approximately 20 - 25 seconds per mile slower than 5k pace. Join us! Everybody is welcome.
The Plan:
When?
Where?
What else?
Brunch is happening again!
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!
-Daniel
6 a.m. or 6 p.m. at the corner of 11th and Holly in East Nashville.
This is our only out-and-back route, which gives you virtually unlimited options for mileage. There are two common ways to shorten this route: #1) Over the pedestrian bridge and back = 4ish miles #2) Up to Demonbreun & 8th and back = 5 ish miles.
6 p.m. at the corner of 11th and Holly. (Same place as Wednesday...) Last week of pedestrian hill repeats. Next week we start our tempo running...
As always, these workouts are free and open to anyone. Just one warning: if you cannot run 5 miles without stopping, these Thursday workouts are probably too aggressive for you at this time.
Our cup washer for Wednesday night had to back out at the last minute. Would anyone be willing to wash the cups this week? If not, please take a look at the calendar and pick a week to volunteer. Read the volunteer section for more details...
ENFL
Mark
6 a.m. or 6 p.m. at the corner of 11th and Holly in East Nashville.
Route #2
6 p.m. at the corner of 11th and Holly.
Pedestrian bridge hill repeats.
Last week we had our first workout of the year and probably 40 folks showing up on a cold drizzly night. This just demonstrates the power of community. Running workouts are hard, running workouts in the rain really suck. Over the years I have noticed that it is almost impossible to consistently do hard workouts by myself. So join East Nasty for Thursday night workouts from January through the end of April. People of various levels of fitness attend these sessions, but if you can't run 5 miles without stopping these runs are probably a little too aggressive for you at this point in time.
January through April is when East Nasty really kicks into gear. We have four runs per week, and everyone is invited to join us for all of them!
6 p.m at the corner of 11th and Holly in East Nashville.
Every Wednesday we meet at 6 p.m. at the corner of 11th and Holly for a free mid-week fun run. The runs range in distance from 3 to 6 miles. There are 8 pace groups and you can run as fast or as slow as you would like. (We understand traffic, weather and your job can drastically effect your ability to get to East Nashville by 6:00. We can't fix those issues, so the running actually starts at about 6:10.)
This week we restart our 12 run cycle with run #1.
6 p.m. at the corner of 11th and Holly in East Nashville.
From January through April, East Nasty has workouts on Thursday nights. These consist of hills, tempo runs and track work. They are a great way to improve your fitness and your running IQ. They are free and open to anyone who can run 5 miles without stopping.
This week we are jogging down to the pedestrian bridge and running either 4 or 6 hill repeats.
Last weekend we started our full/half marathon training. Here is more information on this program, but you don't have to be doing the race to join us, everyone is welcome. If you do want to do the race and have not signed up, you'll notice that there is a discount code that is active until April 20th.
This weekend we are running either 55 minutes or 70 minutes leaving from the Shelby Park nature center at 8 a.m.
East Nasty can help you get outside during these cold, dark months, but if you are looking for something to do inside Climb Nashville is offering the East Nasties a deal. Flyer is below. Drew Sloss (owner of Climb Nashville and original East Nasty) will be at the run Wednesday night to answer any questions.
Visit either of their locations to sign up, and be sure to check out their new location on the Eastside next to Ugly Mugs.
We will have East Nasty socks available on Wednesday nights. They are merino wool and days like today are exactly why we ordered them!
ENFL
Mark
Get your 2014 running started tomorrow with East Nasty. Remember we will be running tomorrow, but it will be at 2 p.m. Same place: 11th and Holly in East Nashville. If you have friends/family in town, they are welcome to join in the fun!
Celebrate safely tonight and we'll see you tomorrow at 2.
ENFL
Mark
Christmas and New Year's Day both fall on a Wednesday this year, and we're still going to run. But we are not going to meet at 6 p.m. on either of those days. After taking a very informal survey, we've decided to meet at 2 p.m. on both days. It's a good excuse to get out of the house and do something healthy! Feel free to bring holiday visitors. I'm assuming that we will have pretty small crowds, so we're going to do some old routes!
If you ordered an East Nasty hoody, they're in. Swing by Nashville Running Company to pick yours up.
First, everyone is welcome to join us at any time even if you are not running any races at all. So if you are looking for a weekend long run, or a Thursday night track workout come on out.
Next, this winter for half/full marathon training we are going to communicate using our Emma account, so please take a moment to read details here, and sign up for our training. All this does is put you on our email list, it doesn't commit you to anything. This is important because there are going to be some changes to the training…yes we know something, stay tuned.
Finally, make sure you are ready at 8 a.m. on Saturday/Sunday January 4/5. Our first meeting is outside the nature center at Shelby Park.
Thanks to those who pointed out that the route maps were dead links. Mapmyrun.com must have changed some sort of formatting. Everything should be good to go now.
The hoodies are finished and ready to be picked up. On Friday, swing by Nashville Running Company between 4 and close (7 p.m.) to pick your up. We'll also have East Nasty socks and the remaining training logs available for purchase.
It sounds like the Christmas party was a blast. Why did I miss the party ?
Of course Julianne wanted to be born on an East Nasty Wednesday. Mom and daughter are doing great and big sister is adjusting well…
We have two runs left in 2013, and we'll be starting off 2014 with a New Year's Day run. We haven't missed a run since June of 2008, and we won't be starting now! But stay tuned because we will probably move the start time for the Christmas and/or New Year's Day run.
This Wednesday the run will be at the normal time and place. Route #2.
We still have socks and a few training logs left. We will have them at the runs on Wednesdays. Socks are $20 and the logs are $10.
From January 4 until April 26 we have four runs per week. Saturday and Sunday morning long runs at 8 a.m., Thursday night speed workouts at 6 p.m. at 11th and Holly, and our regular, year round Wednesday night runs. (Note: the Saturday and Sunday runs are the same…) All the weekend and Thursday runs are focused on the country music half or full marathon, but everyone is welcome to join us for any of the runs, even if you are not training for anything...
Our training is free, structured and supported by pace leaders, gatorade and 100 of your newest friends. Take a moment to read our informational page, download our training plan, and sign up. (Note: if you sign up, you are not committing yourself to anything, you are just signing up for our weekly training emails.)
ENFL
Mark
