Wednesday March 19

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

Route #11: Church Run / Duane's Birthday Run

Are you enjoying the new, larger maps on Wednesday nights?  Thank Duane.  How about your East Nasty shirt?  Duane.   The fact that we have any on-line presence at all?  Duane.  Duane is Mr. Behind-The-Scenes for East Nasty, and Wednesday night is his birthday.    His favorite thing to do is hang out on the 3 Crow Porch with friends…after a run of course…  So bring a change of clothes (or not) and plan on sticking around after the run to join him for a drink to celebrate.

Thursday, March 20

6:00 p.m. at the corner of 11th and Holly

Track workout #2:  5 x 1000 meters at 5k pace with a 400 meter jog between repeats.    These workouts are the perfect compliment to your weekend long run.  Not only that, but it looks like it is going to be a perfect night for a track workouts.     See you there!

Week 11 Full/Half Marathon Training - Everyone meets at 8am!

When:  8:00am Saturday/Sunday

Where:  Base of Pedestrian Bridge - East Side

Parking is available in Lot R of LP Field

The Workout:  Full & Half Advanced: 14 miles Full & Half Standard: 11 miles

Routes:

1. For 11 miles that includes the bridge, picks up the route, and brings you back (thanks, Brian Johnson!): http://www.mapmyrun.com/routes/view/370714699

2. If you're running 14, you may want to run down 11th ave S and continue to Charlotte, then return to LP.

This is another week of just adding up some miles. Some raced this weekend and you've all been putting in several long runs. Only 5 weeks remaining after this week!

In addition to Running:

You might also consider adding yoga into your routine. When you only move you body in one direction on one plane over and over again, there is a risk of injury. Some overuse injuries even force us to stop running for a few days. Yoga is a great way to move and strengthen muscles you need to use to stay injury-free! Check out Kali Yuga Yoga's "Yoga for Runners" class and take a step towards staying healthy while running: http://www.kaliyugayoga.com/YogaForRunners.html

See you this weekend! ENFL!!

-Daniel

Wednesday March 12 Well, I'm enjoying the time change and the weather change, but it looks like tomorrow is going to be a wet run.   At least it will be light!

Quick reminder…any time we cross cross an intersection with a stoplight, we HAVE to wait for the light.  I know that this can be annoying, but this is one of those rules that must be followed.    Also, make sure you stop before you cross Shelby at 18th.

Route #10:

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

Thursday, March 13

To the track!

Track workouts can be very intimidating, but they are essential in your development as a runner.   Staring the week, we'll be heading to the track for the next 5 weeks.  This week we'll be running 800 meter repeats, with 2 - 3 minutes rest between each one.

Everyone is welcome to join.  Just show up at 11th and Holly on Thursday nights at 6 p.m.

Week 10 Full and Half Marathon Training Get excited! You can hit up three Bongo Java's along this week's out and back route. Bongo to Bongo to Bongo to Bongo to Bongo...

When: Saturday/Sunday

Full Marathoners: 7:30am Half Marathoners: 8:00am

Where: Bongo Java East

(For the sake of space, we'll gather across the street at 3 Crow, and you don't have to cross when you turn at the beginning of the run)

NOTE: Please don't park in their lot, though, as space is limited. They will be open while we are running.

The Workout: 

Full Advanced: Tom King 1/2 or 20 miles Full Standard: Tom King 1/2 or 17 miles

Half Advanced: 14 miles Half Standard: 11 miles

Have an awesome weekend, whether you're training or racing! ENFL!!

-Daniel

Wednesday, March 5

Route #9: LP Field

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

We've got some fun stuff before/after the run.

First, our friend Magut will be at the run with some samples of his new energy bar.

Then after the run head down to NRC for pint night.   This month's pint is sponsored by the competitor group and they'll be there with prizes and will be raffling off a free race entry!

Thursday, March 6

Get faster by coming back on Thursday nights.  This week's workout is another 30 minute tempo run.  The weather looks like it is going to cooperate, so come on out and join us.   6 p.m., same location.

It's week 9 of the Country Music Marathon and Half Marathon training. That means we're now halfway done with this training cycle!

 

Where: 

We'll meet on the East Side (Titans Stadium side) of the Pedestrian Bridge, run over and run part of the course. One of the best things you can do to prepare mentally for the race is to run the course.

 

Parking:

Park in Lot R at Titans Stadium- should be open and free.

 

When: 

Full Marathoners - 7:30am Saturday/Sunday

Half Marathoners - 8:00am Saturday/Sunday

 

The workout: 

Full Advanced: 18 miles

Full Standard: 16 miles

 

Half Advanced: 10 miles

Half Standard: 8 miles

 

Route Options:

To get to the course from our meeting spot and Lot R- 

Everyone runs over the pedestrian bridge to the downtown side, past the Symphony Hall, left on 4th, then up Demonbreun - then begin the course:

 

http://runrocknroll.competitor.com/nashville/course

(select the half marathon or the full marathon in the drop-down)

 

Be sure to check your email (sign up HERE) for exact details on the route options for this weekend's training runs so you know how to get back to your car!

 

Have a great run this weekend! ENFL!!

 

-Daniel

Wednesday, February 26

Rick's Market - coldest beer in town!

Join us at 6 a.m. or 6 p.m. at the corner of 11th and Holly.

Being Good Neighbors

Nashville is growing, and there is bound to be conflict as neighborhoods become denser.     More cars, more people, bike lanes, pedestrian walk ways, less parking etc….  There is a real push on a city level to become a very pedestrian friendly city, which we vigorously support,  but we need to do our part.   I was talking with some friends this week about intersections.   The fact of the matter is, that pedestrians always have the right of way at intersections, period.   But for us, we need to remember that running with 200 people, is different than running with 5 people.    So even though we may have the right of way, it's important to be courteous to cars.    First, always cross at intersections.    Next, periodically stop and let cars go.   If you see that a car has been waiting patiently as a stream of runners go by, stop and let them through the intersection.   Third, err on the side of safety.  It's not worth getting hit to assert your right of way...

ENFL

Mark

It's week 8! We are back at Shelby Park for a goal pace workout. Where: Meet at the Shelby Bottoms Nature Center Parking Lot (Same place we met for the first 3 weeks of training)

When:

Full Marathoners – 7:30am Saturday/Sunday Half Marathoners - 8:00am Saturday/Sunday

The Workout:

Full Marathoners

• 30 min easy
• 8 miles at your Goal Marathon pace
• 1 mile easy

Half Marahoners

• 15 min easy
• 10k at your goal Half Marathon pace
• 15 min easy

This is a great workout. It's also mentally a good confidence boost that you can run that pace! Or it causes you to realize that maybe your goal is a little too ambitious to run 13.1 or 26.2 at that pace. Either way, it’s a good day and a great time to test your training.

Sunday Brunch! On Sunday, it's time for BRUNCH #3!

Where: Katherine Knight's home: 1 Waters Ave, Nashville, TN 37206. (Please Do NOT park in the bike lanes on Porter Road.)

When: Immediately after the Sunday run, around 9:30ish (If you do the Saturday run, you are still welcome to join us for brunch on Sunday!)

Make sure you sign up to bring something – a homemade dish, fruit bowl, coffee, BACON, etc.:

https://docs.google.com/document/d/1tqBXRh2UDJKsdLfG3n5YLPq0Z3yU5RtMNQCnBVOSZnw/edit?usp=sharing

See you this weekend! ENFL!!

-Daniel

Due to the weather forecast tonight for strong storms, we will NOT meet for the hill workout tonight (Thursday Feb 20). Join us this Saturday or Sunday morning for our weekend long run in Shelby Park.

Wednesday, February 19

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

Thursday, February 20

6 p.m. Long Hills.  (I know that hill workouts are scary and they hurt, but along with tempo runs, are the best running workouts.  period.)

This is our last week out at Percy Warner Park. We'll start just inside the stone gates in the median (map here).  

Meeting time:

Full - 7:30am Saturday/Sunday

Half - 8:00am Saturday/Sunday

The Plan

Full Advanced:

18 miles - 30 minutes on the boulevard before + 11.2 mile loop + 4 miles

Full Standard:

10 miles -  30 minutes on the boulevard before + 5.8 mile loop + 1 mile

Half Advanced:

120 Minutes Trails or

11.2 mile loop + 3 on the Boulevard

Half Standard:

90 Minutes Trails or

5.8 mile loop + 3 on the Boulevard

See you all this weekend! ENFL!!

-Daniel

Wednesday, February 12

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

Route #6

Thursday, February 13

So I understand it's no longer exciting to run in the cold….  It's kind of fun in January, when it's new and different, but right now it's hard to get out the door.   That is why you should come on Thursdays!  It demonstrates the power of community.

The next two weeks are long hills.  We'll be doing repeats up the Shelby hill coming out of the park.  Hills and tempo runs are two of the most effective workouts, but also the most misunderstood.  These hill workouts are not sprints, but sustained 5k race-type efforts.    (And most people runs their tempo runs too fast or too slow.)

To learn more, show up Thursday at 6 p.m. at the corner of 11th and Holly.  Everyone is welcome!