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Runs Week of Jan 6

 
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Tony Alonso



Joined: 12 Feb 2007
Posts: 81
Location: Deer Park, OH

PostPosted: Sun Dec 31, 2017 6:14 pm    Post subject: Runs Week of Jan 6 Reply with quote

Congratulations to all who got in their long run this past Friday and Saturday. The cold will continue this week for both our workouts, but as of now, we plan to hold them unless street or sidewalk conditions turn icy. We made some adjustments to our workout schedule by cancelling the hill repeats so everyone will pick up where we left off last week. We also changed the routes for Saturday, so no one missed training on the Pig course. We'll do that for the next long run in 2 weeks.

For every week between now and the week of the Flying Pig, I will be providing a "Pig20" countdown commemorative event on the Saturday runs. Nothing was done this past Saturday because of weather, but we will press on this week. This started back on December 9 with pig snout cookies at the magic mile and continued two weekends ago with a drawing to win a flying pig flapping wing hat. We'll do something every week since we are less than 20 weeks away from the Pig! Come on out to see what's next.


Here are the workouts for this week -

Wednesday, January 3rd - 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 SEVEN 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, January 6th - Magic Mile Trail and Long Slow Run
TIME: meet at 7:45am to run at 8:00am
LOCATION: Withrow High School track, 2488 Madison Road, Cincinnati OH 45208 (enter the parking lot off Dana Avenue from the I71 exit; head east on Dana away from I71, turning left into the lot before you get to the intersection of Dana and Madison)
DISTANCE: 5 miles for "to finish" marathoners/5 miles for "time goal" marathoners and 4 miles for "to finish" half marathoners" (all distances include 1 mile to warm up and 1 magic mile)


Tips of the Week - from Jeff Galloway's website

The Magic Mile - helping you to predict your performance
See Jeff's website to get the scoop on why we do a magic mile trial - http://www.jeffgalloway.com/training/magic-mile/


Cold Weather Running - posting this for another week to remind us all
http://www.jeffgalloway.com/2010/12/14/cold-weather-running-dont-be-held-hostage-by-the-weather/
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beastieboys



Joined: 01 Dec 2015
Posts: 1

PostPosted: Thu Jan 04, 2018 3:49 pm    Post subject: Saturday Reply with quote

I'm tapping out for Saturday... my threshold for running outside is 15-20*.

BRENDA
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Tony Alonso



Joined: 12 Feb 2007
Posts: 81
Location: Deer Park, OH

PostPosted: Fri Jan 05, 2018 12:52 pm    Post subject: Reply with quote

For Saturday, we will reschedule the magic mile trial to another date with hopefully a warmer temperature. This is being done so that we don't have folks exerting themselves harder than usual with the predicted temperatures.

We will still have our workout. The time and meeting location remain as scheduled.

I will post the routes in a few hours.
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Tony Alonso



Joined: 12 Feb 2007
Posts: 81
Location: Deer Park, OH

PostPosted: Fri Jan 05, 2018 3:24 pm    Post subject: SATURDAY - Routes and Turn-by-Turn Directions Reply with quote

I have an optional 7-mile route for those who are wanting some extra distance. Please note this is a dropdown weekend, so 4 or 5 miles is OK as per the training plan.

4 miles: https://www.mapmyrun.com/routes/view/1904048207
5 miles: https://www.mapmyrun.com/routes/view/1904042435
7 miles (optional for those wanting more): https://www.mapmyrun.com/routes/view/1904057234


4 Mile Training Route from Withrow HS Track Parking Lot
LEFT out of parking lot
LEFT on DANA AVE (cross to other side of Madison Rd)
RIGHT on MADISON RD
LEFT on GRANDIN AVE
LEFT on E. ROOKWOOD DR
LEFT on S. ROOKWOOD DR
RIGHT on ROOKWOOD DR (turns back in E. Rookwood Dr, go up hill)
LEFT on ROOKWOOD LN (go to street end along sidewalk then cross over Edwards Rd)
LEFT on EDWARDS RD
LEFT on OBSERVATORY AVE (4 miles at intersection of Observatory & Madison)
Cross Madison and return to Withrow HS track parking lot


5 Mile Training Route from Withrow HS Track Parking Lot
LEFT out of parking lot
LEFT on DANA AVE (cross to other side of Madison Rd)
RIGHT on MADISON RD
LEFT on GRANDIN AVE
LEFT on E. ROOKWOOD DR
LEFT on S. ROOKWOOD DR
RIGHT on ROOKWOOD DR (turns back in E. Rookwood Dr, go up hill)
LEFT on ROOKWOOD LN (go to street end along sidewalk then cross over Edwards Rd)
LEFT on EDWARDS RD
RIGHT on OBSERVATORY AVE
LEFT on SHAW AVE
LEFT on ERIE AVE
LEFT on MADISON RD
RIGHT on DANA AVE (cross over Madison) and return to Withrow HS track parking lot


OPTIONAL 7 Mile Training Route from Withrow HS Track Parking Lot
LEFT out of parking lot
LEFT on DANA AVE (cross to other side of Madison Rd)
RIGHT on MADISON RD
LEFT on GRANDIN AVE
LEFT on E. ROOKWOOD DR
LEFT on S. ROOKWOOD DR
RIGHT on ROOKWOOD DR (turns back in E. Rookwood Dr, go up hill)
LEFT on ROOKWOOD LN (go to street end along sidewalk then cross over Edwards Rd)
LEFT on EDWARDS RD
RIGHT on OBSERVATORY AVE
LEFT on DELTA AVE
RIGHT on ERIE AVE
LEFT on VICTORIA AVE (by Coffee Emporium)
LEFT on PAXTON AVE
RIGHT on ERIE AVE
LEFT on MADISON RD
RIGHT on DANA AVE (cross over Madison) and return to Withrow HS track parking lot
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