Route #8
Have fun and be safe!
(Sorry about the late posting...you guys know the drill. If you've never joined us before, take a minute to read up here.)
Once again East Nasty is partnering with the 'PR Bandits' who are hosting supported long runs on Saturday mornings. We're a couple weeks removed from Rock 'n' Roll Nashville and another successful training season with East Nasty. Do you now find it difficult to get out of bed on Saturday mornings without the motivation of a group of friends waiting for you to run? Are you looking to keep up your fitness level after all of that hard work? Join us, the PR Bandits, each Saturday morning for a group run with distances options of 6 miles +.
Our first run of the season is going to be a great one and you won't want to miss it! This Saturday we'll meet at Nashville Running Company for an 8am start and we're doing one of the all time classics - Bongo to Bongo.
10mi Out & Back - http://www.mapmyrun.com/routes/view/754971765
RSVP here and join the PR Bandits Facebook Group for more info, get run invites, and to link up with other runners. Saturday supported runs will be held at various favorite running routes across Nashville. You can also email Brian Johnson at brian.m.johnson@me.com if you have any questions.
Altra Demo Run
There is a lot of new technology in running shoes. This is great, but it makes it a bit of a risk to try a pair of shoes that has a totally different feel than what you are used to. That is what is so great about demo runs. You get to actually take a pair of shoes out for a run, before you decide if they are worth spending $100+ If you are interested in trying on a pair of Altra's, swing by NRC as early as 5:15 - throw on a pair and enjoy the run!
Route #7: Little Hollywood
Wednesday 6 pm at the corner of 11th and Holly in East Nashville.
Rest and Recover... A lot of us just raced the full or half marathon, and now its time to take a well needed rest. But resting doesn't mean doing nothing. In fact, unless you have an injury, active recovery is better than passive recovery. (Active recovery = super easy exercise i.e. 60 - 70% of your max heart rate, light cross training, etc...) Also, a good rule of thumb is to take 1 recovery day for every 2 km of racing. For half marathoners, that means a good 10 days of easy exercise, for marathoners its more like 3 weeks.
Try Yoga...
Want to try something different? Shakti Yoga has a promo for East Nasty runners this week. $5 drop-in classes (normally $18) through Sunday 5/8. Use code EASTNASTY as promo code when purchasing a drop in class. Lauren Farina and Kelly Carter, the owners of the studio, run with us and want to share. www.shaktiyoganashville.com
Route #6
Pint Night
Post run head on over to NRC for their monthly pint night.
A handful of our 2016 red race shirts, singlets, and tanks available for purchase. Women's shirts in XS, S, M and tanks in S, L, XL. Men's shirts in S, L, XL and singlets in S, L, XL. Only one of each in most cases. $36. First come, first served. If you want to pick one up before this weekend's race, come by NRC before the run tonight (April 27) at 5:30pm, or email duane@eastnastyforlife.com
Tapering... For those of you who are racing on Saturday, here are my words of advice: there is nothing you can do between now and then to get faster - there are lots of things that you can do to make yourself slower. Meaning? It takes your body 7 to 10 days to gain any benefits from a hard workout. So if you feel like you "missed" too many runs, don't try to make them up this week. You'll experience all the fatigue that comes with a workout but get none of the benefits by Saturday's race. Bottom line: no hard running, don't add anything new ("hey I feel like stretching...") rest, relax and pay attention to your hydration and nutrition.
Post race celebration...
I love Saturday races (as opposed to Sunday races…) because Saturday races allow you to fully embrace the post-race celebration. On April 30, we invite you to fully embrace our post-race celebration (whether you run or not…)
What: East Nasty Post-Rock n’ Roll Race Celebration (If you are a Facebook person click here...)
Who: Everyone – even if you didn’t run.
Where: The Pavilion East
When: Saturday, April 30. 6:00 – 10:00 pm
Why: Local Taco, Yazoo, Friends and Drew Jones’ playlist…
Put it on your calendar! And please consider a $10 donation to help us offset some of the costs.
Route #5
Drew Jones' favorite!
Route #4
April 30 - Post half/full marathon spring celebration party...
I love Saturday races (as opposed to Sunday races…) because Saturday races allow you to fully embrace the post-race celebration. On April 30, we invite you to fully embrace our post-race celebration (whether you run or not…)
What: East Nasty Post-Rock n’ Roll Race Celebration
Who: Everyone – even if you didn’t run.
Where: The Pavilion East
When: Saturday, April 30. 6:00 – 10:00 pm
Why: Local Taco, Yazoo, Friends and Drew Jones’ playlist…
Put it on your calendar!
Route #3
It's going to be a beautiful night to head downtown...
This is our one out-and-back route so you can really make this run as long or short as you would like.
If you're not quite sure how our Wednesday nights work, read this to familiarize yourself with the process...
Thursday workouts...
Thursday night at 6 pm at the same location. This week is a 5k tempo run. We only have a couple of weeks left.
April 30 - Post-Race Celebration
I love Saturday races (as opposed to Sunday races...) because Saturday races allow you to fully embrace the post-race celebration. On April 30, we invite you to fully embrace our post-race celebration (whether you run or not...)
What: East Nasty Post-Rock n' Roll Race Celebration
Who: Everyone - even if you didn't run.
Where: The Pavilion East
When: Saturday, April 30. 6:00 - 10:00 pm
Why: Local Taco, Yazoo, Friends and Drew Jones' playlist...
Put it on your calendar!
Our Saturday morning half/full marathon training will be meeting at Nissan Stadium not at Shelby Park! Tomorrow is a busy day for local races, and we completely missed an event that is going on in Shelby Park tomorrow morning.
So please spread the word: We will be meeting at 8 am, at the base of the pedestrian bridge on the Nissan Stadium side of the river.
Thanks!
Mark the Date
April 30 is a great day to be a runner in Nashville. Not only is this the day of the Rock n' Roll half/full marathon - but that night is East Nasty's spring party! (This is one reason I love Saturday vs Sunday races...) Mark it on your calendar. We will meet right down the street at 11th and Fatherland... more details soon.
Route #2
Wednesday at 6 pm at the corner of 11th and Holly.
NRC Happenings
Tonight is pint night at NRC - but there will also be therapists from Results Physiotherapy there to diagnose your aches and pains.
Double Your Discount Day
This Saturday NRC will be offering a 20% storewide discount for any and all East Nasties. Stock up on all your spring running needs!
Cups
We need volunteers. It is a thankless job, but we need folks to wash the cups. Details are here. We easily have over 100 runners per week, which means if everyone does it once we would have two years covered! Don't assume that someone else will always do it.
Route #1
We are back at route #1. 6 pm at the corner of 11th and Holly.
Sidewalks & More
We spent a lot of blog-time last year talking improving the pedestrian / bicycle / automobile interactions in East Nashville. This is an important and hot topic in the city right now, and here are a couple of ways that you can get involved:
1. Give the City Some Input...
Nashville is looking to improve the walk and bike-ability of the city. One thing they have been doing is asking for input. If you are interested in making this city a better place to walk and bike, take some time to add some feedback here. Obviously there is no guarantee that your suggestions will be addressed, but this is an easy way to have some influence on the future of our neighborhoods!
2. Run to 3 Crow for a beer...
Transit Now Nashville, a local nonprofit focused on mass transit improvement and utilization, has challenged us to a race. This Friday, April 1, to kick off the annual 30 Days of Transit, Transit Now will be hosting a multi-modal Transit Race from Music City Central downtown to your home watering hole, Three Crow. The race will include bus riders, runners, car drivers and bikers. Transit Now is inviting you to come out and be part of the running contingent. The race kicks off downtown at 4:45 (meet at Music City Central Bay 17). There will be beer drinking (obviously) and much celebration at Three Crow following the race. Free beer for racers and prizes for the winners. Register using this EventBrite: https://www.eventbrite.com/e/transit-race-tickets-23926029398.
Thursday & Saturday
Our Thursday night workout is on, 6 pm at 11th and Holly. And for our long run on Saturday we are meeting at the Kohl's trailhead to run the Stones River Greenway. Come join us! 7:30 am for the marathoners and 8:00 for the half marathoners.
Our signature run. 6 miles, 7 hills and your first chance of 2016 to earn a sticker.
6 pm at the corner of 11th and Holly. If you are a run/walker and/or think you need a little head start, check out the Lasty Nasty Facebook page - as they will start this run early.
Stick around afterwards as Ragnar and Team Green will have a photo booth at 3 Crow Bar...
Newton Wear Test
Show up at NRC before the Wednesday run if you want to try a pair of Newton's for the nasty.
Thursday Workouts
Come back Thursday night for a track workout. Even if you haven't been coming on Thursdays, feel free to join us.
Saturday Long Run
This Saturday we will be meeting at Nissan Stadium - 7 am for full marathoners and 8 am for half marathoners. This is a long one! We'll be running up to 23 miles for the full group and up to 16 for the half.