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Runs Week of Dec 2

 
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Tony Alonso



Joined: 12 Feb 2007
Posts: 60
Location: Deer Park, OH

PostPosted: Sun Nov 26, 2017 8:39 pm    Post subject: Runs Week of Dec 2 Reply with quote

Thanks to everyone who made it out to Newport on the Levee this past Saturday. We had good weather, and it was nice to see everyone out and about, particularly our new and returning members! This week, we continue on with our hill repeat training on Wednesday, and Saturday we will be at the Clifton home of one our group members.

Registration remains open. 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.
¨ 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 29th - 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 THREE 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, December 2nd - Long Slow Run
TIME
"time goal" marathoners only: meet at 7:15am to run at 7:30am (2 miles)
"to finish" marathoners and half-marathoners: meet at 7:45am to run at 8:00am
LOCATION: Earl Rivers’ home, 435 West Cliff Lane, Cincinnati, OH 45220 (Clifton area, 513-675-2086; parking is limited on West Cliff Lane and North Cliff Lane, please park only on the south side of West Cliff Lane or east side of North Cliff Lane; best is to park on Middleton Ave and take a short walk to the house)
DISTANCE: 7 miles for "to finish" marathoners/9 miles for "time goal" marathoners and 3 miles for "to finish" half marathoners
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Tony Alonso



Joined: 12 Feb 2007
Posts: 60
Location: Deer Park, OH

PostPosted: Fri Dec 01, 2017 6:13 pm    Post subject: SATURDAY - Routes and Turn-by-Turn Directions Reply with quote

Routes for Saturday -
3 miles: http://www.mapmyrun.com/routes/view/1877128520
7 miles: http://www.mapmyrun.com/routes/view/1877137337
extra 2 miles: https://www.mapmyrun.com/routes/view/1877119475

3 Mile Training Route from Clifton (Earl’s Home)
RIGHT out of house to intersection of Cliff Ln and Lafayette Ave
LEFT on LAFAYETTE AVE
RIGHT on MIDDLETON AVE
LEFT on LUDLOW AVE (cross Clifton Ave; go to Brookline Ave by Burnet Woods)
Turn around at intersection of Ludlow and Brookline and retrace route to Clifton Ave
RIGHT on CLIFTON AVE
LEFT on LAFAYETTE AVE
RIGHT on CLIFF LN and back to Earl’s house



7 Mile Training Route from Clifton (Earl’s Home)
RIGHT out of house to intersection of Cliff Ln and Lafayette Ave
LEFT on LAFAYETTE AVE
RIGHT on MIDDLETON AVE
LEFT on LUDLOW AVE (cross Clifton Ave; Brookline Ave is entrance to Burnet Woods)
RIGHT on BROOKLINE AVE to lake near intersection of Brookline & Burnet Woods Dr
Veer left on to Burnet Woods Dr (goes by lake)
RIGHT on MARTIN LUTHER KING DRIVE WEST
LEFT on CLIFTON AVE
LEFT on CALHOUN ST
LEFT on DENNIS ST
LEFT on CORRY BLVD and get on track; do 3 loops on track, RIGHT on CORRY BLVD
LEFT on JEFFERSON AVE
LEFT on MARTIN LUTHER KING DRIVE WEST
RIGHT on BURNET WOODS DR
Veer right on to Brookline at intersection of Brookline & Burnet Woods Dr
LEFT on LUDLOW AVE
RIGHT on CLIFTON AVE
LEFT on LAFAYETTE AVE
RIGHT on CLIFF LN and back to Earl’s house


EXTRA 2 MILES:
RIGHT out of house (435 West Cliff Lane) and proceed to intersection of Cliff Ln and Lafayette Ave
RIGHT on LAFAYETTE AVENUE and continue to intersection of Lafayette and Windings Ln
LEFT on WINDINGS LANE and loop through area, returning to intersection of Windings Ln and Lafayette Ave
LEFT on LAFAYETTE AVENUE and proceed to Mt. Storm Park; turn around at the overlook and go back on to Lafayette
Proceed to intersection of Lafayette and N Cliff Lane
LEFT on NORTH CLIFF LANE and return to house (435 W Cliff Lane)
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