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Runs Week of Jan 13

 
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Tony Alonso



Joined: 12 Feb 2007
Posts: 74
Location: Deer Park, OH

PostPosted: Wed Jan 10, 2018 12:56 am    Post subject: Runs Week of Jan 13 Reply with quote

NOTE: Full details about the Saturday workout are posted below, based on the weather prediction as of Thursday evening, 1/11/2018



Wednesday, January 10th - 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 EIGHT 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


For the long run on Saturday, we will be monitoring the changing weather and sidewalk/road conditions throughout Friday. The principle being followed is "no athletes doing a workout on ice-snow covered sidewalks". If the sidewalk conditions as monitored from several points around town are treacherous, we plan to postpone Saturday's run to Sunday morning. The hope is there will be time for proper clearing of roads and pathways so that the likelihood of better traction increases. Of course, those sidewalk conditions could persist through Sunday. We are going to meet at Lunken Airport to account for that. The 5-mile loop has generally been cleared and available in past winters.

Please use your best judgment based on travel conditions and comfort level for participating in this weekend's workout. You can talk with your group leader or me if for some reason you cannot make it out this weekend so we can see what adjustments to your training schedule might be best. Thanks in advance for your flexibility!


Saturday, January 13th - Long Slow Run
TIME
"time goal" marathoners only: meet at 7:30am to run at 7:45am (2 miles)
"to finish" marathoners and half-marathoners: meet at 8:00am to run at 8:15am
LOCATION: Lunken Airport Main Terminal, intersection of Airport Rd and Wilmer Ave, Cincinnati, OH 45226 (park in the lot across from the terminal)
DISTANCE: 13 miles for "to finish" marathoners/15 miles for "time goal" marathoners and 7 miles for "to finish" half marathoner


Last edited by Tony Alonso on Thu Jan 11, 2018 10:06 pm; edited 1 time in total
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Tony Alonso



Joined: 12 Feb 2007
Posts: 74
Location: Deer Park, OH

PostPosted: Thu Jan 11, 2018 8:16 am    Post subject: SPECIAL WEATHER ALERT: Saturday, 1/13, Workout Reply with quote

Folks,

I am watching the weather closely to determine what will happen regarding the Saturday run. It is a long distance, so several options are being considered, including moving the run to Sunday. A lot of what happens depends on how icy road and sidewalk conditions will be.

Please check back here today and tomorrow to see what the decision will be regarding this run.
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KimRaber



Joined: 23 Feb 2007
Posts: 7
Location: West Chester, OH

PostPosted: Fri Jan 12, 2018 7:46 pm    Post subject: Reply with quote

Hey all! After much consultation, we are officially postponing tomorrow's run. Since pre-treatment of roads and trail was not possible due to all-day rain, there is too much risk of unsafe/miserable conditions for the run. I'm going to check the conditions at Lunken tomorrow and we'll determine at a later time whether we should do our long run on Sunday, or adjust the schedule to do our long run next week. If you have an opinion, please share it here. Regardless, enjoy sleeping in on Saturday. Either way, we'll get you to the finish line. Of that, you can be assured.

Kim (with Tony's blessing)
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Tony Alonso



Joined: 12 Feb 2007
Posts: 74
Location: Deer Park, OH

PostPosted: Sat Jan 13, 2018 10:06 pm    Post subject: Reply with quote

The run that was postponed to Saturday is rescheduled to next week because of the sidewalk conditions around Lunken.

The revised plan will be announced in the next few days.

As Kim Raber mentioned, we WILL get you to the finish line!
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