Route #11

Hooray for the time change.  Now 6 pm actually feels like 6 pm...

Thursday Night Workouts

You want to get faster?   It's time to add some intensity.   Meet us on Thursdays at 6 pm (same location, 11th and Holly) to add some speed to your weekly running.

Half/Full Marathon Training

Once again, we are running the half marathon course this week.   If you have never done the Rock n' Roll Nashville race before you should join us for at least one of our runs on the course so that you can familiarize yourself with the ups and downs of racing in Nashville.  (i.e. hills)   Both groups will meet at the base of the pedestrian bridge on the Nissan Field side.  The marathon group will meet at 7 am and the half group will meet at 8am.

Also if you have yet to sign up for the race, we have a discount code for $20 off.   EASTNASTY16 is the code and it is good until 4/24.

Route #10 6 pm at the corner of 11th and Holly in East Nashville.

Important:  Take a moment to look at the route below.   Right before mile 3, there is a left turn from Sevier onto 14th.   At that intersection, you need to stop, cross over 14th and run down the sidewalk on the right side of 14th.

Thursday night workouts

Wednesday nights are a great mid-week social run, but then show up again on Thursday to get faster.   6 pm at the intersection of 11th and Holly.   This week we are hitting the track.   If you have never done a track workouts, Thursday would be a great time to learn.

Half/Full Marathon Training

Saturday morning everybody is meeting at 8 am at Nissan Stadium.   We will be running 8 or 10 miles on the Rock n' Roll course.

Shirts are in and can be picked up after the run at NRC!

Route #9

This run is straightforward, but we do run through some intersections with traffic lights.  Remember to obey those traffic signals.   We meet at 6pm at the corner of 11th and Holly in East Nashville and run rain or shine.

Pint Night

After the run head down to NRC to (1) pick up your shirt and (2) grab a beer at their monthly pint night!   In fact, as the weather is getting better, throw a change of clothes in your car and plan on staying awhile after the run each week.  There is always a good group of folks who grab a pint or even some dinner.

Thursday night workouts

Show up Thursday night, same time, same place (6 pm at the corner of 11th and Holly) for out Thursday night workouts.   Incorporating some intensity into your weekly runs is the best way to improve your running.   Everyone is welcome to join in, but if you cannot run 5 miles without stopping these workouts may be a little too aggressive for you at this point...

No long run this weekend!

Our full and half marathon training groups will not be meeting this Saturday.   But this is not just a week off, we are encouraging everyone to race!    Whatever the distance, it doesn't matter, just sign up and test your fitness.   March 12 is our next organized long run and we will meet at the base of the pedestrian bridge at Nissan stadium.

Wednesday: Route #8 6 pm at the corner of 11th and Holly.   I'm hoping that this will be the last cold Wednesday...

Thursday, February 25

You want to get faster?  Join us for Thursday night workouts.   We meet at 6 pm at the same place (the corner of 11th and Holly.)   We do tempo runs, intervals and even the dreaded hill repeats.  Everyone is welcome, but if you can't run 5 miles without stopping these may be a little too aggressive for you...

Saturday, February 27

Our long run this weekend will start at the base of the pedestrian bridge on the Nissan Stadium side.   If you want to run 16+, meet at 7 am, if you want to go 10, be there at 8.

Hoka Wear Test

Show up to NRC before the run if you want to wear a pair of Hoka's for the run tonight.   Hoka shoes exhibit some pretty unique technology, so it is worth showing up early and taking a pair for a test run before purchasing a pair.

Route #7

Little Hollywood.

6 pm at the corner of 11th and Holly.

Thursday night speed

It looks like the good weather will be back by Thursday, so there is no excuse not to come to the Thursday night workouts!  This week we will be doing hill repeats, which are hard, but there is no better way to build strength than doing hills.   6 pm at the corner of 11th and Holly.   Everyone is welcome, but counting warm up and cool down, each workout will involve at least 5 miles of running.   So if you cannot run 5 miles without stopping right now, these workouts are a little too aggressive for you.

Long Run

This week we are back in Shelby Park doing goal pace running.   The runs will still be fairly long (9 - 11 for half-marathoners, 13 - 17 for full marathoners), but we will run 10k at our goal pace.

Gear and Shoes...

We had several folks ask for one more day to try on our spring East Nasty gear.   So... we are going to extend our order deadline until midnight tonight.   There is a size run of everything that we are offering at NRC, so try them on before the run!    (I realize it is hard to think about ordering a singlet in the middle of the winter, but believe me you will want one by April, and you'll certainly want one for the Tomato 5k in August!)

Have you ever wanted to try a new brand of shoes, but want to get a run in them before buying a pair?   Today is your chance to try Newtons.   Go to NRC as early at 5pm, and you can take a pair out for the run tonight.

Route #6

We will meet tonight, but (1) dress warm, (2) don't try to set any speed records and (3) if you live in the neighborhood, jog to the run if possible.

Thursday Speed Workout

Quick note: We will cancel speed workouts if Davidson County Schools are closed.   If the schools are open tomorrow, we'll meet at 6 pm at the yellow house.

Full / Half Training

We are meeting at Percy Warner Park again this weekend.   Marathoners meet at 7 am for 16 - 18 miles, half-ers at 8 a.m. for 8 - 12 miles.

Route #5

The walking bridge.    This route sends us over the walking bridge and back via the Woodland Street Bridge.

6 pm at the corner of 11th and Holly.

Pint Night

After the run, head down to NRC for their monthly pint night.   Help Lee & the NRC crew celebrate the addition of Brooks to their product line!   Also we will have a size run of East Nasty shirts and singlets for you to try on (see "gear" below).   Use this opportunity to try them on, because we will be placing our order early next week - and we only order a couple of extras.   (The last chance to try on gear will be Saturday morning at the long run...)

Gear

As last weekend showed us, if you are running hard, 55 degrees feels pretty warm.   And running in a random 70 degree day in the middle of the winter is a real shock to the system.   That is why this year we are offering men's and women's singlets along with t-shirts.    My suggestion is to order a singlet for races.  Even when it's 45 or 50 degrees a singlet is the way to go for a race.   If you're not a singlet guy (or gal) the t-shirts are also fantastic.   This year we are ordering Nike apparel, and everything is $35.

We have a size run of the gear available at NRC to try on.   If you won't be at the run tonight, swing by the store anytime before Sunday to try on the gear.

Thursday Night Workouts

On Thursday (February 4) our winter speed workouts begin.    We meet every Thursday from now through April.  6 p.m. at the same location as our Wednesday night runs (11th and Holly).

There is no better way to improve your running fitness than by doing workouts.  But we focus on education because we want to improve your running IQ.   You’ll learn about tempo runs, hills repeats and track work.  We’ll do some workouts by distance, some by time and some by “feel”.   Not to mention this is a great way to get to know some new folks in a smaller setting.    Mark it on your calendar, and we'll see you Thursday!

Our Saturday run is back at Shelby Park.   7:30 for the marathon training group and 8:00 for the half marathon training group. After the run we'll have our first brunch!   Show up tomorrow for details.

Finally, we will have a size run of our spring technical shirts...

It's going to be a beautiful morning, so no excuses!

Route #4

6 pm at the intersection of 11th and Holly in East Nashville

Spring Gear

Tonight we are also going to unveil our spring technical gear.   This year we have Nike singlets for both men and women, and Nike t-shirts for both men and women.    The way it works is that you have to actually place an order, then we'll order that exact amount.    The gear will reside at NRC, so you can swing by there to try anything on.  (Next week is pint night, so that would be a perfect night to try things on.)

For obvious reasons we are going to alter our plan for tomorrow.... Some folks are going to have a snow run at 8:00 at Shelby Park.   If you live close, we encourage you to jog over and join us.  Otherwise, run on your own from your house, and be safe!

Route #3

This is our one out-and-back run.  We head over the pedestrian bridge, up Demonbreun and around Musica (that is if you want to do the whole route; with an out-and-back route you can turn around whenever...)   There always seems to be sidewalk construction on Demonbreun, so be very attentive during this run.   If you have questions about how things work on Wednesday, read last week's post.

Destination Race

Another reminder about our first destination race this March... The Chattanooga Marathon.  Those of you who are training with us for the St. Jude's full marathon should definitely plan on running that half marathon, or Tom King (if you're going to stay in town).  A half marathon is a very good predictor of your marathon potential (double your time and add 10-15 minutes), and it's important to practice your race day routine.

Half-marathoners, you could easily use this as a long run - just go slow, you'll be ready,  but I also want to highlight the full marathon relay.   This looks fun.   For relay teams, the full marathon is split into two 6-mile legs and two 7-mile legs.   You can sign up as a pair, or a foursome and run either one or two legs of the marathon as part of a team.    So if you're not quite ready for a half, but want to enjoy the weekend, put together a 4-person team and join us on March 6.

More details are here, including a link to a hotel and our discount code for the race (20% off).     If you decide to make a weekend out of it, we'll meet up for happy hour on Friday and get together for an easy pre-race jog and brunch on Saturday.  And if you're a new Nashvillian and have never been to Chattanooga, that city is well worth the full weekend.

Thursday Workouts.

On February 4th, we start our Thursday night workouts.   There is no better way to improve your running fitness obviously,  but it is also a great way to improve your running IQ.   You'll learn about tempo runs, hills repeats and track work.  We'll do some workouts by distance, some by time and some by "feel".   Not to mention this is a great way to get to know some new folks in a smaller setting.   We meet at 6pm at the same location as our Wednesday night runs (11th and Holly) from February 4th until April 28th.   Mark these on your calendar, and we'll see you there!

Long Run is at Shelby Park.   We meet at the nature center. If you are doing marathon training, meet at 7:30, half marathon training meet at 8:00.  We start on time for our Saturday runs, so don't be late!

Also check out our training plan if you are curious as to our future meeting locations.  (They are listed at the bottom of the page, and on the training plan itself.)