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Runs Week of Dec 23

 
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Tony Alonso



Joined: 12 Feb 2007
Posts: 71
Location: Deer Park, OH

PostPosted: Mon Dec 18, 2017 11:25 pm    Post subject: Runs Week of Dec 23 Reply with quote

Congratulations to all who went the distance this past Saturday! This coming weekend, we will do something special for our dropdown distance. On Saturday, our alumni are welcome to attend the run or stop by after the run for Starbucks drinks. Apologies for the delay, but I will be sending out the results of the magic mile trial this week. The results include your mile time, predicted finish times under ideal conditions, and recommended training pace that uses Jeff Galloway's guidelines. We continue with hill repeat training on Wednesday.

One additional special item - for those who are interested, Fleet Feet Sports, one of the local running stores supporting our group, will be hosting an 8am pancake run on Christmas Eve, Sunday, Dec 24. Please RSVP with them if you want to attend. In the past, a number of our group members make it out for the celebration.

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, December 20th - 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 SIX 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 23rd - Long Slow Run (Alumni Welcome) & Starbucks Drinks After
TIME: meet at 7:45am to run at 8:00am
LOCATION: Starbucks in Mariemont, 6800 Wooster Pike, Cincinnati, OH 45227
DISTANCE: 5 miles for "to finish"/"time goal" marathoners and 4 miles for "to finish" half marathoners
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sprandall



Joined: 15 Feb 2007
Posts: 27

PostPosted: Wed Dec 20, 2017 11:46 am    Post subject: Reply with quote

Some of us are running 5 miles before the group...meeting at 6:45...right now it is Rita, me, Loretta, Nicole, Vickie.....and possibly the other two Kentucky girls???? Anyone else?????
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Tony Alonso



Joined: 12 Feb 2007
Posts: 71
Location: Deer Park, OH

PostPosted: Wed Dec 20, 2017 12:09 pm    Post subject: Reply with quote

sprandall wrote:
Some of us are running 5 miles before the group...meeting at 6:45...right now it is Rita, me, Loretta, Nicole, Vickie.....and possibly the other two Kentucky girls???? Anyone else?????


I will be there early.
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sprandall



Joined: 15 Feb 2007
Posts: 27

PostPosted: Fri Dec 22, 2017 7:30 am    Post subject: Reply with quote

Right now the forecast is 70% chance of rain...if it is cold and raining, I will not be running the extra 5 miles..actually, if it is cold and raining I will not be running at all!!!
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