Hello and a Happy East Nasty Wednesday to you. Tonight we our back to the start of our routes and will be running route #1. Last week was a great turnout for the "nasty," however we had several people running in the middle of the road at different times during the route. This is something that we simply can NOT do. Our group is very big and often times we are running in places where there is lots of traffic and we have to do a good job of sharing the road with cars during our runs. So as stated MANY MANY times before. Run on the sidewalk or the far LEFT hand side of the road and stop at all intersections to let cars go when needed. We will need some pace leaders for our run tonight so please find me before the run and I will get you a sign.

Summer Speed Sessions

Have you ever thought to yourself - I really wish I had the chance to see more of Mark and Drew during the week ?  The answer is probably yes - well I have good news for you. Mark and I will be coaching the Fleet Feet summer speed sessions program starting on Tuesday June 26th. We will meet at Christ Presbyterian Academy at 6:00 am and Franklin Road Academy at 6:00 pm. You can come to whatever one fits your schedule best each week. Summer speed sessions is great for those of you who are wanting to improve your 5k or 10k times. Doing interval training on a track is also just a better way to become a more efficient runner. If you have any questions please see one of us after the run. Mark and I have been coaching speed workouts for over 5 years now and we are here to help.

It is going to be a little toasty out there tonight but do not let the heat keep you away. Come out and join us for a 3 mile run down into shelby park and back then make your way down to 3 crow and reward yourself with some DRANKS !

Drew

I know a lot of parents have to decide who gets to run with us on Wednesday night, now we have a solution... Have you ever wondered what that yellow house is at the corner of 11th and Holly where we meet?  Well, it is owned by the YMCA, and from there they run a program called ArtEmbrace.   They promote art education to elementary and middle school students, especially at schools where those programs have been dropped.  Well, they are excited to offer art classes for East Nasty children on Wednesday nights!   Here are the details:

Where: The Yellow House

What:  Art skills/projects for children taught by various local artists

When: Wednesdays 5:30 - 7:30 p.m.

Who: Kids age 5 and up

How much: $15 (this goes to pay the artist and for supplies...)

We are going to try this for 8 weeks starting this Wednesday, June 20.  If there is enough interest, it may be a permanent offering, and the price could be reduced..

If you are interested, you need to call or email Leslie Gregg.  She can answer any questions and may be able to work with kids that are younger than 5.  Also, space is limited, so you will need to reserve a spot.

Leslie Gregg - lgregg@ymcamidtn.org.  Or 615.256.9622 ext 72555.

Don't forget to register today for the Tomato 5K race! Today, Friday June 15th, is the last day for discounted early registration. Register today and save $10 before the price goes up tomorrow!

The Nasty

This Wednesday is our signature Run: #12: The Nasty.  It's 6 miles and 6 hills of glory.  (There is also a shorter 3.8 mile route if you're not quite ready for the full glory). At the completion of the full Nasty run, you will receive our coveted bumper sticker (or the new 'helmet' sticker!) to verify your accomplishment.

As always, we meet at 6 p.m. at 11th and Holly - and be sure to check out the map.  If you know the route, join Lanie Brooks in volunteering to be a route leader!

Our morning run (5:50 a.m. at the same location) will be running The Nasty as well.  For the truly sadistic, there is a group that is going to run it twice: in the morning and the afternoon! Double Nasty!

Karhu Shoes

The shoe manufacturer Karhu will be at the afternoon run tomorrow with some test shoes if you care to try them out!

From Lee at NRC:

The shoe brand Karhu will be at the run on June 13. They'll arrive at 5:15pm with some test shoes for people to wear on the run. Sizes are limited but they'll have certain sizes in the Men's and Women's Flow and Fast. Come check them out!

Potato to Tomato

Starting next week, I will be leaving you guys in the capable hands of Drew Jones as the 2012 Potato to Tomato begins!  In fact, I'm not the only one who will be gone, we have 30+ East Nasty regulars who have volunteered to help out.  Of course, that doesn't mean that they won't see you at 3 Crow post run, but I want to thank them for being willing to give of their time to help other reach their   The 2012 Potato to Tomato runners will be joining us in early August for a Wednesday night run, look for them then!

See you tomorrow.

Mark

Shoe Drive

June 6th is our second shoe drive of the year.  Please take a moment tonight to clean up any old running shoes that you have, and bring them to tomorrow evening's run.

Couch to 5k

Thursday is our informational meeting for the 2012 Potato to Tomato training program.  It will take place at the Margaret Maddox YMCA at 6:30 p.m.   This meeting is not mandatory, but it is extremely helpful.  If you can't make the meeting, just show up at Shelby Park (outside the nature center) at 6 p.m. on June 18 ready for the first run.

For all you regular Wednesday runners - make an effort to invite one person to join us this year!  Most of us have a story about how running has changed our lives - so let's pass it forward!   Click here for more information.

Calling All Sponsors

For several years now I have had a vision to have a one-mile race in Nashville, and finally it's going to happen!  On Thursday, August 16 Nashville will finally get a road mile.   There will be 7 races, culminating with elite men's and elite women's races.  Right now we are looking for some sponsors.  If you or your company would be interested in sponsoring this race, please let me know.  Email me at mark@eastnastyforlife.com.

Wednesday Run - Evening AND Morning editions!

"These go to 11..."

This week's Wednesday run is Route #11: Churches.  It's a figure 8 course, so take a moment to check out the map. Also, Wednesday June 6th is National Running Day!

The evening run meets at 6pm at 11th & Holly. The morning version meets at 5:50am at the same place.

After the run it's Pint Night at Nashville Running Company in 5 Points. You can also "preview this weekend's Trunk Sale with 30-40% off Spring and Winter gear."

Mark

Couch to 5k

We are quickly approaching 100 participants in our couch to 5k.  This is incredibly exciting, but we have noticed one issue with our on line sign up: signing up multiple family members.   Each participant must have a unique email address to sign up.  This makes it impossible to sign up more than one person per email address.  We're working to correct this issue, but right now, if you need to sign up multiple people on one email address, go ahead and sign up one person, and we'll take care of the others at the meeting on June 7th.  Click here for more information.

Shoe Drive, June 6th!

June 6th is our second shoe drive of 2012, so we need you to bring any and all old pairs of shoes to the Wednesday night run.  (If you would be willing to clean them up first, that would be extremely helpful.) We’ll take any pairs of shoes that have life left in them, and pass them along to a runner in need!

Morning Running

From now on, Amanda Tungett will be leading Wednesday morning versions of the East Nasty run starting at 5:50 a.m.  They will start at the normal place and will run the same course as our afternoon group.   This is a great way to get out of the heat and/or get in a good run if you are a couch to 5k coach.

This week’s run

This week we are crossing Eastland to run Benji route #10.  As always, we need route leaders, so please take a moment to look over the map.  Also, please check out the volunteer sheet for cup cleaning.

Really fast people

From Lee at NRC:

Come meet Picky Bars Co-Founder and 2:29 Marathoner, Stephanie Rothstein, and grab a beer or wine this Friday at Nashville Running Co from 4-7pm! Steph will be talking about the gluten and dairy free Picky Bars and NRC will be providing samples to try out. Following NRC's event on Friday, please cheer Steph and all of the other athletes on at the Music City Distance Carnival on Saturday night at Vanderbilt.

Couch to 5k

We have had a great response from coaches, so now it is time to start getting our participants signed up.  Send this link to anyone who has struggled to start / stick with an exercise program.  Or if that person is you, click on our Potato to Tomato page and sign up!   This video should be a great way to start a conversation or to get yourself motivated.  If you are worried about not being able to finish, ask around.  Our Potato to Tomato program has been successful hundreds of times over! (We've had 400+ p2t "alumni", many of who run with us on Wednesday nights...)

The Potato to Tomato program starts on June 18th, but first please attend our informational meeting at the Margaret Maddox YMCA on June 7th at 6:30 p.m.   Thanks to Duane and Annie Parsons, we actually have on-line sign ups this year.  (finally...)   Check out all the information here.

Calling all shoes!

Part of our vision is to make running accessible to everyone, regardless of finances.  One way we do that, is to collect gently used running shoes and give them away to people in our community.  We've given away hundreds of pairs of shoes.   Last year, we gave shoes to about 30 potato to tomato participants, and we assume that we'll need at least that many pairs this year.   That's where you come in.  On June 6th, we want you to bring any and all old pairs of shoes to the Wednesday night run.  (If you would be willing to clean them up first, that would be extremely helpful.) We'll take any pairs of shoes that have life left in them, and pass them along to a runner in need!

Morning Running

Starting on May 30th, Amanda Tungett will be leading Wednesday morning versions of the East Nasty run starting at 5:50 a.m.  They will be completing the same course as our afternoon run.   This is a great way to get out of the heat and/or get in a good run if you are a couch to 5k coach.

This week's run

This week we are running round LP field (Run #9).  For those of you who are familiar with this run, we've made a slight change.  Instead of crossing Gallatin, we are going to run straight up Woodland back to 5 points, so you may have to add extra mileage.

See you tomorrow.

Mark

Couch to 5k

Part of our mission statement at East Nasty is to make running accessible to everybody in our neighborhood.  One way that this mission manifests itself is in our free couch to 5k training every summer.  (We call it "Potato to Tomato")    The details for this year's program are outlined here, but we need coaches.

Last year we had around 250 participants, so we would love to have 20-25 + coaches.    We meet on Monday, Wednesday and Saturday from June 18 until the race on August 11, and are looking for coaches who can make at least 2/3 of the training sessions, and are willing to pace their group during the Tomato Fest 5k race.  If you are interested in becoming a coach please email Mark at millema6@hotmail.com.

Wednesday, May 16

This week we are back to Rick's Market...Coldest Beer in Town.  Take a moment to check out the route, and be sure to volunteer to be a leader!

Only a quick few things to share this week...

Wednesday Night Run

We are running Route #7: Little Hollywood this week. A nice easy 3.2 miles through a fun part of the neighborhood. As usual, we meet at 6pm at 11th & Holly.

Last week was a great start to our new streamlined process. Let's keep that momentum going! Please help us continue to get things moving along on Wednesday nights - find your pace group before the annoucements begin, or better yet, volunteer to be a pace group leader. It's easy and we need volunteers each and every week. All you have to do is: 1) learn the route, and 2) run approximately at the pace you select. A little slower is fine, faster is not. The purpose is more about keeping people from getting lost, not to maintain the strictest pace.

Again, here is the plan for Wednesday nights:

1.  We are going to shorten announcements, and have them start right at 6:10.  Which mean you guys need to read the blog!

2. All 3 sub-8 minute pace groups will leave at the same time.  We will still have three pace leaders, but all three groups will leave at once.

3. We will have all the pace leaders up front right at 6, so people can line up in their groups BEFORE the announcements.  This step REALLY requires your help.  Over the last couple of months the real bottle neck to getting the run started has been finding pace leader volunteers. We need you to come to us and volunteer. Look for the person with the pace signs, and go grab one.

Summer Couch-to-5K

We're still ironing out plans for our Summer Couch-to-5K program - look for details soon. Also, new shirts for summer are on the horizon.

Weeekend Runs

While there are currently no 'official' East Nasty runs on the weekend, there are lots smaller groups of people who have been making their own plans. Ask around on Wednesday nights and find one if you want to run on the weekends, or check our Facebook page. If you are hosting a run on the weekends (or any other time), please feel free to post it in the comments below or on our Facebook page and invite others along.

See you tonight! - Duane

Wednesday Night Run

The half-marathon is over, but we keep on running!  This week's run is Route #6: Riverside and everyone should take it nice and slow! 6pm at 11th & Holly.

Puma

This week Puma will be visiting Nashville Running Company, and they are willing to bring some shoes for us to take our for a test drive (run).  If you are interested in trying on a pair of Pumas, come to our normal meeting spot at 5:30.

Being Good Neighbors

Races create a lot of trash. Gu packets, used cups, powerbar wrappers, etc.  This week after the run, please hang around for 15 minutes for a post-marathon street clean-up. We have garbage bags, gloves, and maps. All you need is a willingness to make our neighborhood a better place.

Also, we need volunteers to help wash the cups. Sign up here. We need someone this week!

Speeding Things Up

East Nasty is committed to make Wednesday nights a great experience. We are actively trying to streamline our processes, and have created a post-marathon goal of having everyone running before 6:18 every week.  Here is our plan, but to make this a reality we need everyone's help:

1.  We are going to shorten announcements, and have them start right at 6:10.  Which mean you guys need to read the blog!

2. All 3 sub-8 minute pace groups will leave at the same time.  We will still have three pace leaders, but all three groups will leave at once.

3. We will have all the pace leaders up front right at 6, so people can line up in their groups BEFORE the announcements.  This step REALLY requires your help.  Over the last couple of months the real bottle neck to getting the run started has been finding pace leader volunteers. We need you to come to us and volunteer. Look for the person with the pace signs, and go grab one.

See you Wednesday! -Mark

Final Thoughts

You guys are ready to race!  But here are some things to keep in mind over the next 24 hours:

1) Start hydrating now.

2) Eat something race morning, and if you normally drink coffee, drink coffee!

3) Take the shuttles from LP field, but arrive early, the lines for the buses are long, the lines to the port-a-johns are long, and that is one thing you want to take care of before the race.

4) Be conservative early.  Don't run slow...but DO NOT push the pace up to Belmont.  You should probably be slower than your goal time at Belmont, why?  Because that section of the race is almost entirely uphill.  Slow down, keep your effort level stable, and make up the time on the downhills...

5) If you want to join our 1:45 or our 2:00 pace groups, here is the deal:Our 1:45 pace group will be in corral 3.  Our 2:00 group will be in corral 8.  You can either look for Steve and Sarah at the front of those corrals, or you can meet them by the funeral home (near the Rite Aid) at 6:40 in the morning.

6) Wear your East Nasty gear!

Here is fun stuff

7) After you finish your race, meet under the letter "E" in the family reunion area.  There is also a new water stop going up at the 24 mile mark.  That is right when you leave Shelby Park.  I know that it is last minute, but if any of you are willing to swing by and help out, they could use the manpower.  Especially late in the morning when the 4 hour runners are passing through.

8) Come to our post-race party to celebrate with your fellow East Nasties!  Here is the information, including the address to Andy and Heidi's house.  Bring something to share, bring friends, bring family, everyone is welcome!

Have fun tomorrow! ENFL!

- Mark

Wednesday, April 25

We are going to head over the walking bridge again this week as we complete Run #5: Walking bridge.  Check out the map, it's an easy route. Even Q can is going to lead a group this week!

Note: Check out the blog on Friday as there will be more details about race day...

Post Race Party

After the race on April 28th, the Competitor group has some sort of concert thing going on,  but we would like to invite you to the real post-race gathering…

The East Nasty Post Country Music Half (and Full!) Marathon Bash

Everyone is welcome, even if you didn’t run. We start early (5 p.m) with grilling out, and end late with DJ Zach Barnett. The link above gives details (for example the address) and provides a place for you to sign up to bring something!

Being Good Neighbors

iPods are a running necessity for some people, but may not be the safest thing to be wearing during a run. I completely understand that listening to Guns and Roses helps make the runs go by easier, but it can also make you less aware of your surroundings, and can potentially be dangerous. So if you are going to listen, be careful - and maybe you can leave the iPod behind and talk to the person running beside you!

Thursday Night Workout

Great job guys! Our last workout is a well deserved easy one. This week we just need to run 2-3 one mile repeats at goal pace - NO FASTER! - with a good 2 or 3 minutes rest between each one.  As always, 6 p.m. on Thursday at 11th and Holly.

Shirts

If you haven't picked up your shirt yet, this is the week! We will have them after the run on Wednesday, or you can pick it up at NRC anytime they are open this week. We have a VERY limited number of extra shirts (pretty much just one in each size) that we will be selling this Wednesday after the run for $33 - first come, first served!

- Mark