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Runs Week of June 17

 
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Tony Alonso



Joined: 12 Feb 2007
Posts: 91
Location: Deer Park, OH

PostPosted: Mon Jun 12, 2017 11:11 pm    Post subject: Runs Week of June 17 Reply with quote

Hopefully everyone had a good run from Newport on the Levee this past Saturday. If you participated in the "Big Run" from Fleet Feet last Wednesday, I think you will agree they rolled out the red carpet for everyone who attended. If you tried the 30-second walk breaks over the last 2 weekends, hopefully you found them beneficial and are adapting to them. Please ask if you have questions about why we are doing this and how to do this, based on the guidelines from Jeff Galloway. Go to this thread in the "Jeff Galloway Notes" section and download the Google Docs file that provides details. Recall we are running half the interval time to match up with walking half of the 1 minute we typically do.

Registration for this training season remains open. Our schedule, available in this post, shows you the progression to train for the Indy Monumental Half and Full Marathon, as well as the USAF Half and Full Marathon, Queen Bee Half Marathon, Columbus Half and Full Marathon, and the Baltimore Marathon. Register for this training season by going to this link - http://www.active.com/cincinnati-oh/running/cincinnati-oh-galloway-training-program-may-20-nov-4-2017

This Wednesday, we return to our hill repeat intervals. The weather will be warm, so be sure to bring some extra fluids. This will continue into the weekend, so in addition to fluids, Jeff Galloway would advise you to slow the pace down. It might take a few workouts before you become acclimated to the temperature and humidity increases we're seeing.


Here are the workouts for this week.

Wednesday, June 14th
- Hill Repeats
We encourage everyone (“to finish” and “time goal” runners) to participate in hill repeats. It is a good running specific workout that Jeff Galloway strongly recommends to build leg strength for longer distance and mental endurance to conquer inclines. They make you stronger and you’ll be passing everyone on the hills! We will do FOUR sets this week, which consists of 4 up-and-down intervals for each set. We are going to run from our meeting location to Menlo Ave (just off Observatory after turning the corner from Madison Rd) and use it for the hill workout.
TIME: 6:00pm
LOCATION: in front of Bob Roncker's Running Spot in O'bryonville, 1993 Madison Road, Cincinnati, OH 45208

Saturday, June 17th - Long Slow Run
TIME
Baltimore "time goal" marathoners only: meet at 6:30am to run at 6:45am (2 miles)
all other "time goal" marathoners and Baltimore "to finish" marathoners: meet at 7:00am to run at 7:15am (2 miles)
all other "to finish" marathoners and all half-marathoners: meet at 7:30am to run at 7:45am
LOCATION: Cherie Hagerty's house, 3227 Orion Avenue, Cincinnati, OH 45213 (Pleasant Ridge area)
DISTANCE: 11 miles for "to finish" marathoners/13 miles for "time goal" marathoners and 7 miles for "to finish" half marathoners (Baltimore people are adding 2 on to either the 11 or 13 miles)
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sprandall



Joined: 15 Feb 2007
Posts: 30

PostPosted: Tue Jun 13, 2017 9:36 am    Post subject: Reply with quote

Thanks for hosting Cherie! I will bring baked oatmeal.

On another note, most of the Baltimore Time Goal folks have decided running 2
loops of 2 miles before joining the group is annoying, so we are going to start at the time Tony suggests but run 4 miles before joining the group for 11 miles....just posting this so that folks showing up for the extra 2 miles aren't waiting for us to get started.
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ritalb



Joined: 10 May 2011
Posts: 17

PostPosted: Wed Jun 14, 2017 8:19 am    Post subject: Reply with quote

Hey Cherie- can I bring chocolate milk?
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Tony Alonso



Joined: 12 Feb 2007
Posts: 91
Location: Deer Park, OH

PostPosted: Fri Jun 16, 2017 6:06 pm    Post subject: ROUTES FOR SATURDAY Reply with quote

Routes for Saturday -
7-mile loop: https://www.mapmyrun.com/routes/view/1631373598
4-mile loop: http://www.mapmyrun.com/routes/view/1631350615
extra 2 miles: https://www.mapmyrun.com/routes/view/1631357362

7 MILE ROUTE
RIGHT on ORION AVENUE [from Cherie’s house]
LEFT on DRYDEN AVENUE and loop around to Grand Vista Ave
RIGHT on GRAND VISTA AVENUE, cross over Montgomery Rd, go to end of Grand Vista Ave, turn around & go back to Montgomery Ave
LEFT on MONTGOMERY ROAD
LEFT on ORCHARD LANE
RIGHT on CRESTVIEW AVENUE
RIGHT on BANTRY AVENUE
RIGHT on MONTGOMERY ROAD (cross Ridge Ave)
RIGHT on LANGDON FARM ROAD
RIGHT on HAMMEL AVENUE
RIGHT on LOSANTIVILLE AVENUE (veer right to stay on Losantiville)
LEFT on MONTGOMERY ROAD
RIGHT on RIDGE ROAD
LEFT on ORION AVENUE and return to house (3227 Orion Ave)


4 MILE ROUTE
LEFT on ORION AVENUE [from Cherie’s house]
LEFT on RIDGE AVENUE
LEFT on WOODFORD ROAD
LEFT on DRYDEN AVENUE
LEFT on ARROW AVENUE
RIGHT on GRAND VISTA AVENUE
RIGHT on MONTGOMERY ROAD
LEFT on OHIO AVENUE (mile 2.1)
RIGHT on SECTION ROAD
RIGHT on MONTGOMERY ROAD
LEFT on GRAND VISTA AVENUE
RIGHT on ORION AVENUE and return to house (3227 Orion Ave)



EXTRA 2 MILES
LEFT on ORION AVENUE [from Cherie’s house]
RIGHT on RIDGE ROAD (cross Montgomery Rd)
RIGHT on BEREDITH PLACE
LEFT on KINCAID ROAD
RIGHT on BEREDITH PLACE (almost immediately off Kincaid)
RIGHT on PARKMAN PLACE (turns into Grand Vista Avenue)
LEFT on MONTGOMERY ROAD
RIGHT on ROBISON ROAD
RIGHT on WOODFORD ROAD
RIGHT on WOODMONT AVANUE
LEFT on ORION AVENUE and return to house (3227 Orion Ave)
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Tony Alonso



Joined: 12 Feb 2007
Posts: 91
Location: Deer Park, OH

PostPosted: Fri Jun 16, 2017 8:50 pm    Post subject: Reply with quote

Cherie told me that doors will be open at 6am for those folks who are getting extra distance for Baltimore training. I will bring popsicles and ice water sponges.

See you tomorrow. Stay cool!
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