Training FAQ

Answers to our most frequently asked questions.

What is a pace group? Which one is right for me?

Each training run, the first order of business will be to divide into pace groups based on your current pace or finish time goals. It may take a week or so to find the right pace group. If you start with a group that doesn't quite feel like the right pace, feel free to move to a faster or slower group that's better for you. Here are the pace group divisions:

Where do I find the most current information about training?

Each week, you’ll receive an email with details about the next run. Additional helpful information will be posted on social medial throughout the training period. Also, should there be any last-minute changes, for example for weather updates or unavailable locations, please check social media. Follow the @eastnasty4life on Instagram and the East Nasty 2024 Half Marathon & Marathon Training for updates.

The schedule only covers long runs and speed workouts. How many times should I run the rest of the week?

The East Nasty program is designed to help with your long runs as a framework for your training. In a perfect world, you would get in four runs in addition to Saturday.  At a minimum, you should get in two or three more runs per week of 30-45 minutes each. but cross training of any type will benefit as well. Be sure to give yourself one day of rest.  Of course we recommend including Wednesday night East Nasty runs! It’s easy to add distance by running extra miles either before or after. Monday night Speed Training will begin in February and will be designed to help you build speed. 

If you want to follow an established plan for your weekly runs, you’ll find that with some modification the Hal Higdon Novice 2 program overlays nicely. You’ll just need to repeat some weeks to overlay with our 16-week program. Your pacers can give you advice on mid-week runs and how to modify the plan for your goals.

It’s Hella cold outside. What should I wear for training in cold weather?

Part of training for Spring races is training in the wintertime. It's really tough this time of year to know what to wear - especially for a morning run when you don’t know how the air, cloud cover, and wind outside really feel. Also, everyone's internal "engine" heats up differently as the run progresses. It’s easy to get hot quickly and regret any extra clothes soon into the run. As a general rule, dress for 20 degrees warmer than the thermometer shows. You will most likely be uncomfortable in the beginning, but you will be happier as the run continues. This link may be of some help: What to Wear Tool | Runner's World

ugh, it’s raining. Do we run in the rain?

East Nasty runs through all kinds of weather - heat, cold, rain, sleet, wind. Training, however, is a little different.  Running with East Nasty during inclement weather is always at your own discretion, and if we feel weather conditions are overly dangerous for our pacers and participants, we’ll cancel a training session.  In case of severe weather, check social media for updates on planned runs.

Important: If you see lighting during the run, get off the course and find shelter!

How much water should I be drinking?

As runs get longer and temperatures climb, you’ll need to seriously think about hydration during your runs. For runs of one hour or less, rehydration during the run may not be necessary, but as you run longer, hydration becomes essential. Early on, three to six ounces of water every 15 to 20 minutes is probably adequate, but for runs lasting between 60 and 90 minutes, three to six ounces of water or sports drink consumed every 15 to 20 minutes becomes more critical.

For runs lasting more than 90 minutes, your body will need to replenish calories in the form of a sports drink and/or other nutrition such as gels. Remember that there are different types of supplement products--some include electrolytes, some include nutrition, and some include both. Make sure you are using something that provides what your body needs. It may take some experimentation to find out what works best, so start now. Also, remember to hydrate before the run. You’ll feel best if you hydrate daily, but definitely pay attention to it starting the day before and up to a couple of hours before your run. Guzzling a half gallon of water in the last 30 minutes really only makes you want to make a pit stop during the run.We will always provide fluids at the beginning and end of our training runs, as well as along some of the longer routes. On race day, there will be multiple water/sports drink stops along the half marathon course. However, depending on the temperature and your fluid preference, you may want to carry your own as well - both on long training runs and on race day. If you haven't carried fluids while on a run, it can be a learning experience. There are various types of bottles and packs that can be used. Check your local running store as well as online sources for what may suit you the best. You may have to experiment a little to find out what works for you.

What about before runs?

There's lots of great information out there about hydration for runners. Do some research and make a plan for yourself early. It's really important to hydrate during the days leading up to a long run or race, especially the last couple of days. That prepares your body for the long haul. Once you become dehydrated, it takes a while to shake it off, so prevention is key. Talk to your pacers if you have questions or need some advice. 

HELPFUL LINKS

2024 Half Marathon Training Plan

@eastnasty4life on Instagram

East Nasty 2024 Half Marathon & Marathon Training

DISCOUNTS

Several local businesses support our training session by offering discounts to East Nasty training participants. There will be more to come, but for now feel free to take advantage of these programs:

ONGOING DISCOUNTS

Nashville Running Company: 10% Off: Tell them you are run for East Nasty