Run #7

Little Hollywood.  Wednesday night, 6 p.m. at the corner of 11th and Holly.  The route takes us down Eastland Ave, and there is a short section where the sidewalk disappears.  Remember to run single file on this section.

Bring $3...

This is "I Dream of Weenie" week.  Read more about this business here, but what you need to know is that they are staying open late this Wednesday, and everything on the menu will be $3.   It looks like it will be a beautiful night to hang outside after the run.  Here are details:

Wednesday night Weenie Night!  I Dream of Weenie has offered to extend its hours on Wednesday nights for runners needing to carb-up prior to heading to 3 Crow Bar.  Starting next Wednesday, May 8, I Dream of Weenie is offering a special East Nasty price of $3/per menu item (or $2.50 for the basic hot dog), so stop by after your run!.  Because I Dream of Weenie is on private property, BYOB is permissible, just be conscientious of open container laws & don’t wander off the I Dream of Weenie lawn.  A cooler will be provided.  I Dream of Weenie accepts cash & credit cards.

Potato to Tomato

Every year we offer a free couch to 5k program that we call Potato to Tomato.   Details will be posted soon, but let me give you a brief preview and an opportunity to get involved.

Our training will go from Saturday, June 15 till the Tomato Fest 5k on Saturday, August 10.   We meet three times a week: Monday and Wednesday at 6 p.m and Saturday morning at 7 a.m.

(1) Would you like to coach?  Last year we had over 200 participants, that we split into about 10 groups.  We have 2 or 3 coaches per group.  We'll need about 30 coaches to make this go smoothly.   Interested?  I can send you more details, email mark@eastnastyforlife.com.

(2) Sign up or tell a friend!  This program is doable and sustainable.  Do not think "The Biggest Loser".  This program is designed to be gradual because the goal is for exercise to become a daily part of each participant's life.  Registration will be available next week.

ENFL

Mark

This Wednesday is going to be a great night to share stories from the weekend.   Enjoy a nice easy run (run #6), and then it's on to pint night at NRC. Wednesday 6 p.m. at the corner of 11th and Holly.

The next big thing on the East Nasty calendar is the Potato to Tomato training program.  More details will be coming...but (1) invite someone to join and/or (2) volunteer to be a coach.   The Tomato Fest is August 10th.

You kicked ass out there in rain today at the Country Music Half & Full Marathon, East Nasty. So did you guys who ran the Derby Marathon in Louisville. And now tonight, we party! The venue is covered and we will have heaters - and beer. So, you have no excuse to not be there. This is an all ages event, but ID will be necessary if you want beer. 7-11pm at East-Centric Pavilion. See you tonight! Saturday April 27th - 7pm- 11pm

East Centric Pavilion - 1006 Fatherland St, East Nashville, Nashville, TN. (just down the street form 11th & Holly) http://www.east-centric.com/

Featuring: - Live music from The Coal Men! www.thecoalmen.com - Yazoo beer - Drew Jones - Light snacks (Sliders) served from 7-9 (or until they run out) - Please bring a dessert to share

All ages are welcome, but IDs will be checked for those want to drink, and a $5 donation is suggested.

Pace Groups

If you are interested in hitting a certain time, we will have some pace leaders spread throughout the corrals.   Look for us and join up if you are looking to hit a certain time.

Corral 1 - 1:30

Corral 3 - we'll have 3 leaders.  Sub- 1:40, 1:45 and sub- 1:50.

Corral 6 - 2:00

We also have a 2:15 and 2:30 leaders, I'm just not sure what corral they are in.  :)

After the race

There is a family reunion area at the end of the race.  After the race, we'll meet up under the letter "E" to get our yearly East Nasty picture.  (Weather permitting of course, don't stand out there if it is cold and raining...)

Then that evening join us for our yearly post-race party (see above).  If the weather sucks, don't let that scare you away.  The pavilion is covered, we'll have heaters and the band/beer/food/friends will totally be worth it.

We'll see on Saturday!

Mark

The Run

Run #5.  One of our favorites, the walking bridge.  6 p.m. at the corner of 11th and Holly.  Over the walking bridge, up 1st, and back on woodland.

If you ordered an East Nasty shirt, they will be available starting Wednesday night.  If you cannot pick up your shirt tomorrow, you can pick it up at any time at NRC.  Wear it for the race this weekend!

Being Good Neighbors

As we move into the summer months, and our crowd gets bigger, it's a good idea to remind ourselves that we need to be cognizant of the size of our group.   Running with 200 people is different than running with 5.  Two things I want you to remember this week:

1) Yield to walkers.   If that means you have to jump off the sidewalk for a bit, so be it.   Just make sure that we're not monopolizing the sidewalk.

2) Don't dart across the street.  The people behind you are probably going to follow right behind.  So for the safety of everyone, cross the street at intersections when possible!

Race Weekend

This is a big running weekend in Nashville.  There are going to be a bunch of East Nasties running the half or full marathon this weekend.   Check the blog on Friday for more details.   Just remember to join us at East Centric for our post-race party!   (It might rain, but the pavilion is covered so the party is on rain or shine!)

Make plans to join us for our annual post-Country Music race party! You don’t have to run the half or full marathon to join us! You don't want to miss a great night celebrating with all your East Nasty friends! Facebook event page.

Details: Saturday April 27th - 7pm- 11pm East Centric Pavilion - 1006 Fatherland St, East Nashville, Nashville, TN. (just down the street form 11th & Holly)  http://www.east-centric.com/

Featuring: - Live music from The Coal Men! www.thecoalmen.com - Yazoo beer - Drew Jones - Light snacks (Sliders) served from 7-9 (or until they run out) - Please bring a dessert to share

IDs will be checked (21 and up) and a $5 donation is suggested.

A few volunteers are needed to help with set-up. To volunteer, contact Sarah Brown at skbrown@gmail.com

Shirts will be ready for pickup at Nashville Running Company no later than Wednesday evening, April 24th. We will send out more details to those who ordered a shirt as soon as they are ready!

April 20 - 21

This is our last weekend run before the race!

Where: Shelby Park by the Nature Center

When: 8 a.m.

What: 60 minutes of easy running

See you this weekend!

Mark

Boston

I'm sure that as the leader of a running group I am supposed to say something profound about the events at the Boston marathon, but I haven't really completely processed it yet.  This is a tragedy that shakes the democratic and civic nature of our sport: everyone can race and if you don't run, everyone is welcome to participate in some way.   Running races are community builders that exclude no one from running, volunteering or just spectating.   This is very different than the Superbowl, for example, where only the elite can participate and only the affluent can attend.   That is what is beautiful about running events.  But how can you monitor a 26.2 mile race through a city?  The answer is you can't.

The only thing I would say is allow yourself to be sad and angry, but do not allow yourself to be intimidated.   There is no way that I can't think about this as I line up for the country music half marathon, but I'm going to run anyway.  Be diligent, look out for each other, but don't become jaded or cynical.

The Run

This Wednesday, run #4:Big Shelby Loop.  6 p.m. at the corner of 11th and Holly in East Nashville.

Spring Celebration Party

Our post-marathon party has come together and it is going to be great.  The best news is that you don't have to run the half or full marathon to join us!  See full details below then be sure to join us for live music, Yazoo beer and sliders...

Bongo to Bongo

We now move our runs back to the East Side.

April 13/14

Where: Bongo Java East

When: 8 a.m.

What: Everybody - 10 miles with a fast finish. (Last 3 miles goal pace or faster.)

"Bongo-to-Bongo" is a ten mile route that leaves Bongo Java East, crosses the river, goes up Demonbreun/Music Row to Belmont Bongo Java and then back.

Breakfast

When I ran cross country in college, I would get so nervous on race morning that I wouldn't eat.  Unfortunately, most collegiate cross country races start mid to late morning.  So by the time I toed the starting line at 11 am, I was not only nervous, but I was running on fumes and was racing terribly.

One Friday afternoon, we had a race at 6 p.m. This meant that there was no possible way for me to not eat before the race.  So even though I was still nervous, I ate a normal breakfast and lunch.  I PR'ed by about a minute that afternoon.

Why do I tell this story?   Because you need to eat before your long runs/races, and many of you are not eating before your weekend long runs.   This weekend is a good time to practice you race morning nutrition routine.  In terms of what you eat and how much you eat, you need to find out what works for you, but here are a couple of suggestions:

1) Eat 200 - 400 calories of mostly carbohydrates about 1:30 - 2:00 hours before the run/race.  Stay away from bacon.

2) If you normally drink coffee, drink coffee!!   Seriously.  The last thing you want to do is remove caffeine from your diet the morning of a race.

3) Drink water that morning, (of course) but your body can only process so much.  If you try to super-hydrate the morning of the race you just end up peeing a lot, and you'll still be dehydrated at the starting line.    Be diligent about hydrating the days leading into your race.  Drink 8 - 10 glasses of water on Thursday and Friday and you won't need to overdo it on race morning.

Those are just three easy tips to try this weekend.  Everyone is different and you don't want to be trying something new on race morning.  If any of these ideas are new to you, try them this weekend and see how it goes.

See you on Saturday/Sunday!

Mark

80 degrees.... finally.

The Run

Run # 3.  Musica out and back.

6 p.m. at the corner of 11th and Holly in East Nashville.  Bring a change of clothes and enjoy a night out!  This will be a great night to be on the 3 Crow patio..

Thursday Workout

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

It's crunch time, and if there is any week where you should attend a workout it is this week.

3 x 1600 (1 mile) @ 5k pace, with 400 meter jogs between repeats.

Mark

Today, Sunday April 7th, is the last day to order one of our spring racing shirts or singlets. Order online at: eastnasty.storenvy.com After today, you will not be able to get one of these shirts, so get your order in ASAP!