Where: Percy Warner Park, just inside the stone gates in the median.

 

Meeting time:

Full Training: 7:30am Saturday/Sunday

Half Training: 8am Saturday/Sunday

 

The Plan:

 

Full Advanced: 16 Miles

Full Standard: 14 Miles

 

Half Advanced: 100 min Trails or 11.2 +1

Half Standard: 75 min Trails or 5.8 +1

 

Also, the new course was announced! Check it out

 

 

 - The start is now downtown

 - There are some extra turns as you work your way to the Musica statue at the roundabout

 - You'll continue further on Clifton than normal and head back to 12th via Leland and Kirkwood

 - There's some additional turning off music row coming back to Musica

 - There is a little less of Metro Center for the Full marathon! I won't get too excited until they cut that out entirely...

 

See you all this weekend! ENFL!

 

Daniel

Wednesday, Feb. 5th

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

Wednesday, January 29

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.

Thursday, January 30

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:

 - Full Marathonders warm up, run 10k time trial

 - Half Marathoners warm up, run 5k time trial

 

Make sure you have a watch so you can record your time-trial this week!

 

When?

Saturday and/or Sunday

 -  Full Marathoners meet at 7:30am

 -  Half Marathoners meet at 8am

 

Where?

Shelby Bottoms Nature Center

 

What else?

Brunch is happening again!

 - Come to Bree and Eric's place (708 Porter Road, Nashville, TN 37206) directly after the run on Sunday (9:30am-ish).

 - Sign up here to bring something. Just add your name in the document.

 - Also, make sure to NOT park in the bike lanes on Porter. I'd suggest the street either on Scott Ave or Franklin Ave

 

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

Route #3

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.

Thursday

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.

Cups

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

 

The Plan:

 

 - Full Marathonders run 13 miles for advanced, 9 miles for standard

 

 - Half Marathoners run 80 minutes for advanced, 65 minutes for standard.

 

When? Saturday and/or Sunday

 

 - Full Marathoners meet at 7:30am

 

 -  Half Marathoners meet at 8am

 

Where?  Shelby Bottoms Nature Center

 

See you Saturday or Sunday! ENFL!

 

-Daniel

Wednesday

6 a.m. or 6 p.m. at the corner of 11th and Holly in East Nashville.

Route #2

Thursday

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.

We'll be getting together for our second long run this weekend, January 11th and 12th.

Where: The Shelby Bottoms Nature Center ( Map)

When: Saturday and Sunday

Full Marathon - Meet at 7:30 a.m.

Half Marathon - Meet at 8:00 a.m.

The Workouts

Half Marathon:

Standard Plan - 55 minutes

Advanced Plan - 70 minutes

Full Marathon:

Standard Plan – 8 miles

Advanced Plan – 12 miles

Effort

Keep in mind, these first three weeks should be easy and conversational. You should be able to speak a sentence and continue breathing easily and steadily - nothing so hard you can say one word at a time or less.

Tips

It's very important that you do other runs throughout the week. We offer a Wednesday night run at 6pm at the corner of 11th and Holly. You can also join us during this training phase on Thursdays at 6pm at the same location for a structured workout with speed intervals and hill repeats. On other days, ask a friend to join you for a run. If you're meeting someone, you're more likely to stick with the plan and run!

See you all Saturday or Sunday! ENFL!

- Daniel

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!

Wednesday night runs.

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.

Thursday Night Workouts

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.

Weekend long runs

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.

Do something inside...

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.

Socks

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

Happy New Year East Nasty! And with the new year its time to start up our annual Half and Full Marathon training! Join us Saturday and/or Sunday at 8 a.m. at the Shelby Bottoms Nature Center. The Saturday and Sunday workouts are exactly the same - just choose which day you prefer. When: Saturday and/or Sunday - 7:30 a.m. Marathoners - 8 a.m. Half Marathoners

Where:  Shelby Bottoms Nature Center

The Workouts Full Marathon - Standard plan - 7 miles - Advanced plan - 10 miles (Run 30 minutes out and back before meeting up with  the Half Training group)

Half Marathon: - Standard plan – 45 minutes - Advanced plan – 60 minutes

Brunch! Let’s be honest, we all are ready to pound some egg casserole after a cold, long run, am I right? Our first brunch of the year will be this SUNDAY at Rich and Polly Alexander‘s (904 North 14th Street, Nashville, TN 37206) at around 9:30am - immediately after the run. We just ask that you please bring something to share - sign up for something to contribute on the google doc here.

We all want to be better connected to the people around us, so come sit and eat with your fellow East Nasties! Plan on it lasting about an hour and a half, and come and go as you’d like.

Tips for Cold Weather Running

If you want to run in the cold, it's best to dress in layers. The longer the run, the more likely you are to run until it's warmer, too. If you've got layers, you can peel pieces off and retrieve them on the way back!

The rule of thumb is to dress like you're going on a hike and it's 20 degrees warmer. So when it's 30 degrees out, dress like you're going on a hike in the 50s. Personally, I'll wear two layers on top and one layer on bottom, tights or maybe even shorts if it's not very windy and not wet.

Some great items for cold weather running, even on a budget:

1. Tights - CWX (long lasting, but not cheap), or budget tights - Target
2. Socks make great mittens, who cares if they look weird (Swiftwick socks at least have rockin' designs)
3. Beanie - something insulated if it's really really cold. I love a good NRC Beanie
4. Fitted shirt as a base layer - then another shirt on top

See you all this weekend! ENFL! - Daniel

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