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
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.
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.
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.
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.
Good luck to all the Nasties (there's about 40 of them...) running the New Orleans Half or Full Marathon this weekend!
ENFL
Mark
This week will be our last week at Percy Warner Park. We will meet at Shelby Park for two weeks, then we will head to Centennial Park for 5 weeks in a row. HEADS UPS: When we move to Centennial Park, we will move to start time up to 8 a.m.
February 16/17
Location: Percy Warner Park
Time: 9 a.m.
Workout: Easy Distance Run. 60, 70 or 90 minutes.
This is one of our two drop weeks (The next one is March 9/10). That is where we run shorter and slower than normal to allow our bodies to completely recover. Running is all about recovering from working hard. You don't become a better runner by running hard. You become a better runner by recovering from running hard. Both parts are necessary: hard workouts and recovery. This week is recovery!
So enjoy the park...run slow (especially up the hills) and head out to brunch afterwards.
ENFL
Mark
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...
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
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.
Run #6, one of my favorites. Map courtesy of Sara Spencer. 6 p.m. Wednesday night at the corner of 11th and Holly.
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!
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
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.
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!
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.
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.
Please don't use the restrooms at the Pied Piper before the run. Thanks!
ENFL
Mark
Saturday 1/26 or Sunday 1/27
9 a.m. outside the nature center in Shelby Park
Once a month, Leah Sawyer, a PT from Results Physiotherapy and one of our 1:45 pace group leaders, will be offering free injury screenings! This week it will be on Sunday either before or after the run. She will be arriving at 8:30, and staying after the run until everyone has been seen. If you want to get a free screening, either come at 8:30, or bring a warm change of clothes and stay after the run.
Most of our weekend runs will just be conversational long runs. But we will have: one time trial (last week), three tempo workouts, one 8-mile goal pace run and two long runs with fast finishes. This week is our first tempo workout.
During this workout, we will be running at three different paces:
E Pace (easy) = 1:30 to 2:30 minutes per mile slower than 5k time trial pace.
T pace (Tempo) = 25 - 40 seconds per mile slower than 5k time trial pace. (Or better yet, 90% max heart rate)
R (recovery) = barely running or walking
The workout
novice: 20 minutes E + 5 x (5 minutes T + 1 minute walking) + 20 minutes E (70 min total)
intermediate: 20 minutes E + 5 x (5 minutes T + 1 minute recovery) + 30 minutes E (80 min total)
advanced: 20 minutes E + 5 x (5 minutes T + 1 minute recovery) + 45 minutes E (95 min total)
Here is an example for an intermediate runner who ran 8 minutes per mile last week at the time trial.
20 minutes (9:30 - 10:30 pace) + 5 x (5 minutes @ 8:30 pace + 1 minute slow jogging) + 30 minutes (9:30 pace)
This is a great question. GPS watches do a great job with distance and average pace - but I think that the instantaneous pacing function is only okay. It's better than nothing, but it's not perfect. I think that a better way is to learn your pace per 1/4 mile, and then watch your stopwatch.
For example: If I want to run 8:24 pace, that means that I need to run every 400 meters in 2:06. So having a stopwatch and knowing the quarter mile marks, allows you to lock onto your pace pretty accurately.
We'll be running the 3 mile loop in the park, and the quarter miles are marked with cones, so work with your coach if you need some help with pacing.
See you this weekend.
Mark
If you have ever read our mission, a big part of it is "to make running accessible to everyone in our community." One way this manifests itself is through our support of East Nashville track teams. Specifically, East Nasty been supporting the KIPP academy track team since it began in 2009. KIPP track 2013 is about to start, and they need our help again. Over the next two weeks, there are three specific ways that you can help.
1) Financially. Like many schools around the country, KIPP has exactly $0 in the budget for sports. We would like to raise $30 per KIPPster, which would be the money needed to outfit a runner with a training shirt and a pair of shorts, and would offset any additional costs associated with attending meets (buses, gatorade, entry fees, etc...) We will be handing out pledge cards over the next two weeks. Please consider supporting the KIPPsters. (We're not sure exactly how many KIPPsters will run, but there will be a lot...)
2) Coaching. KIPP's coach needs some help. You do not need to be a track guru to help out. You just need to have a willingness to spend a couple of hours a week with middle schools kids. If you are interested, please email William Quin at wquin@kippacademynashville.org.
3) Clothes. Over the next two weeks, bring any old / ill-fitting technical running apparel. It will find a new home with the KIPPsters.
By the way, research is finding an undeniable link between exercise and academic performance. John Ratey is not a great speaker, but has written a book called Spark where he highlights the benefits of exercise on education. Here is his Ted talk. I hope this sort of research leads schools to reintegrate PE into the school day...
Wednesday, 6 p.m. at the corner of 11th and Holly.
While you're enjoying this great map by Katie Turner, learn the route so that you can volunteer to be a pace leader!
Also at 6 p.m. at the corner of 11th and Holly.
More hills! We are heading back to the pedestrian bridge for 6 or 8 more hill repeats. Don't let the weather (or the hills) scare you off. I know that running workouts can be intimidating, which is exactly why you should join up with us every week!
ENFL
Mark
