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Runs Week of Nov 25 - FIRST FULL WEEK OF 2018 PIG TRAINING

 
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Tony Alonso



Joined: 12 Feb 2007
Posts: 59
Location: Deer Park, OH

PostPosted: Mon Nov 20, 2017 12:16 pm    Post subject: Runs Week of Nov 25 - FIRST FULL WEEK OF 2018 PIG TRAINING Reply with quote

Happy Thanksgiving! This is the first full week of the 2018 Flying Pig Half and Full Marathon training season. We will start our hill repeat training this week, but recognizing that attendance might be low, you will be able to catch up next week. Go to the following link to complete the signup process for this season's training session - https://www.active.com/cincinnati-oh/running/distance-running-programs/cincinnati-oh-galloway-training-program-nov-18-may-6-2018-2017

If you have any question about the registration fee, you can contact me at machboy@fuse.net ahead of time. For the fee, you get the following benefits -

¨ Group support structure for training.
¨ Jeff Galloway's Training Programs book.
¨ Set training schedule (includes time-goal driven training for experienced runners).
¨ In-depth advice on running techniques, gear, nutrition, and injury prevention.
¨ Technical shirts (one with the Jeff Galloway training logo and the other with an exclusive one-time only "Pig 20" design for the Cincinnati group)


Here are the workouts for this week -

Wednesday, November 22nd - 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 TWO sets this week, which consists of 4 up-and-down intervals for each set. We are going to run from our meeting location to Bedford Street 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, November 25th - Long Slow Run
TIME
marathoners doing 2 extra miles: meet at 7:15am to run at 7:30am
marathoners NOT doing 2 extra miles and half-marathoners: meet at 7:45am to run at 8:00am
LOCATION: Gallery Entrance at Newport on the Levee, 1 Levee Way (on 3rd Street), Newport, KY 41071
DISTANCE: 5 miles for "to finish" marathoners/7 miles for "time goal" marathoners and 4 miles for "to finish" & "time goal" half marathoners
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sprandall



Joined: 15 Feb 2007
Posts: 23

PostPosted: Mon Nov 20, 2017 4:08 pm    Post subject: Reply with quote

Some of us plan to be total pigs on Thanksgiving, so we are going to run a total of 10...3 extra miles starting promptly at 6:45...Post if you intend to join us.
(pace will be about 12 min/mile)
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ritalb



Joined: 10 May 2011
Posts: 14

PostPosted: Tue Nov 21, 2017 2:35 pm    Post subject: Reply with quote

I am skipping hills Wednesday for Thanksgiving prep. Chuck and I will be running the race with our son and new daughter in law. Does anyone have a meet up spot before the race.
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Tony Alonso



Joined: 12 Feb 2007
Posts: 59
Location: Deer Park, OH

PostPosted: Tue Nov 21, 2017 4:06 pm    Post subject: SATURDAY - Routes and Turn-by-Turn Directions Reply with quote

Routes for this Saturday -
4 miles: http://www.mapmyrun.com/routes/view/1573476634
5 miles: http://www.mapmyrun.com/routes/view/1778810177
extra 2 miles: http://www.mapmyrun.com/routes/view/1676919968


4 Mile Loop (Half Marathoners)
RIGHT out of Levee Gallery Entrance
LEFT on Monmouth St
RIGHT on 4th St (cross bridge over Licking River)
RIGHT on Garrard St
RIGHT on 2nd St (connects to Shelby St; veer left on Shelby)
LEFT on Riverside Dr
LEFT on Riverside Pl (turns into Greenup St)
LEFT on 8th St
LEFT on Garrard St
RIGHT on 4th St/KY 8 (cross bridge on right hand side of 4th & veer right to 5th St)
RIGHT on Monmouth St
LEFT on 8th St
LEFT on Saratoga St
LEFT on 3rd St and return to Gallery Entrance of Levee


5 Mile Loop (Marathoners)
RIGHT out of Levee Gallery Entrance
LEFT on Monmouth St
RIGHT on 4th St (cross bridge over Licking River)
RIGHT on Garrard St
RIGHT on 2nd St (connects to Shelby St; veer left on Shelby)
LEFT on Riverside Dr
LEFT on Riverside Pl (turns into Greenup St)
RIGHT on 4th St
LEFT on Main St (near Clay Wade Bailey Bridge)
LEFT on 5th St
RIGHT on Greenup St
LEFT on 8th St
LEFT on Garrard St
RIGHT on 4th St/KY 8 (cross bridge on right hand side of 4th & veer right to 5th St)
RIGHT on York St
LEFT on 8th St
LEFT on Monmouth St
RIGHT on 3rd St and return to Gallery Entrance of Levee

Extra 2 Miles
LEFT out of Levee Gallery Entrance on 3rd St
LEFT on Purple People Bridge
RIGHT on pedestrian walkway to Riverboat Row
Veer right away from river to KY 8 by Joe’s Crab Shack
LEFT on KY 8
Turn around at intersection of KY 8 and Taylor Ave (mi 1)
RIGHT on Riverboat Row and then veer left toward Joe’s Crab Shack
Get on pedestrian walkway from Riverboat Row
LEFT on Purple People Bridge
RIGHT on 3rd St and return to Gallery Entrance of Levee
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Tony Alonso



Joined: 12 Feb 2007
Posts: 59
Location: Deer Park, OH

PostPosted: Fri Nov 24, 2017 10:20 pm    Post subject: Reply with quote

sprandall wrote:
Some of us plan to be total pigs on Thanksgiving, so we are going to run a total of 10...3 extra miles starting promptly at 6:45...Post if you intend to join us.
(pace will be about 12 min/mile)


I plan to be there for your extra 3!
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