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Runs Week of Jan 20

 
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Tony Alonso



Joined: 12 Feb 2007
Posts: 82
Location: Deer Park, OH

PostPosted: Wed Jan 17, 2018 1:00 am    Post subject: Runs Week of Jan 20 Reply with quote

NOTE (1): Carefully read the details below regarding the plans for Saturday's run. Recall that we rescheduled the long run from Jan. 13 to this weekend. Some folks were able to get around the weather conditions then, so there will be several options for distances.

NOTE (2):The first of two shirts are in and will be available for you to pick up on Saturday.


Here are the workouts for this week.

Wednesday, January 17th - Hill Repeats (LAST WEEK FOR THESE)
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 NINE 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



Based on the weather impact to our schedule, and various distances that folks were able to run this past weekend, there are several options for getting in a Saturday workout. We are using a 2-mile loop, a 4-mile loop, and a 9-mile loop adapted from what our friends at Fleet Feet Sports are providing us as they host this weekend. We also will direct people who are following the current schedule and doing mile repeats to use the Sycamore Jr High track that is nearby. Please review this carefully and ask if you don't understand where you are supposed to be, what time to be there, and what workout you are doing. Your group leader will reach out to you in email to ensure we have the proper coverage. Remember we are getting you to THE FINISH LINE!



For those last Saturday who were able to do 13 or 15 miles (full) or 7 miles (half), use this information for your workout this weekend

Saturday, January 20th - Long Slow Run
TIME:
"time goal" marathoners only: meet at 8:00am to run at 8:15am
"to finish" marathoners and half-marathoners: meet at 8:00am to run at 8:15am
LOCATION: Fleet Feet Sports - Blue Ash location, 9525 Kenwood Rd, Cincinnati, OH 45242
DISTANCE: 5 miles for "to finish" marathoners/4 mile repeats for "time goal" marathoners and 4 miles for "to finish" half marathoners



For those who will run according a one-week delay in our schedule and plan on 13/15 miles (full) or 7 miles (half), use this information instead

Saturday, January 20th - Long Slow Run
TIME:
"time goal" marathoners and half marathoners: meet at 7:30am to run at 7:45am (2 miles)
"to finish" marathoners: meet at 8:00am to run at 8:15am
LOCATION: Fleet Feet Sports - Blue Ash location, 9525 Kenwood Rd, Cincinnati, OH 45242
DISTANCE: 13 miles for "to finish" marathoners/15 miles for "time goal" marathoners and 7 miles for "to finish" half marathoners



Some people requested to ramp up more slowly, so there is one other option, which is to run 11 miles (full) or 6 miles (half). If this is the case, then use this information

Saturday, January 20th - Long Slow Run
TIME:
"time goal" marathoners and half marathoners: meet at 7:30am to run at 7:45am (2 miles)
"to finish" marathoners: meet at 8:00am to run at 8:15am
LOCATION: Fleet Feet Sports - Blue Ash location, 9525 Kenwood Rd, Cincinnati, OH 45242
DISTANCE: 11 miles for "to finish" marathoners/11 miles for "time goal" marathoners and 6 miles for "to finish" half marathoners



Tip of the Week -
Mile and Half-Mile Repeats - the key to speed building

Over the years, we have used different ways to carry out the mile repeat workout, based on input from Jeff Galloway's Program Directors meetings. There are three you can try to do them (pace is each case is always 30 seconds FASTER than your goal pace and a 5-minute walk break after each repeat) - 1) run the mile solid with no walk breaks, 2) run .05 mi (2 loops of a track), walk 30 seconds, then finish the run, 3) practice your run-walk ratio during the interval, except run for 30 seconds rather than a minute (provides "muscle memory" that would be closer to your actual race ratios and run-walk pacing). For half-mile repeats, you will run them 20 seconds faster than your goal pace and with a 2-minute walk break in between. Because of the distance, you can just run these without a walk break during half-mile distance.

For those doing Jeff's Boston Marathon Qualifying workouts - TWO MILE REPEATS
These are the most challenging workouts and are recommended for experienced full marathoners who are shooting for 4:00 hours or under. These are run as follows -
* run the first 800 meters (2 track laps or 0.5 miles) at race pace
* increase the speed to 30-35 seconds faster than race pace for the next 1 mile (take a 15 second walk break at the 0.5 mile mark, or two laps into the four-lap run)
* run the last 800 meters (2 track laps or 0.5 miles) at race pace
* take a 6-minute run-AND-walk break between each two mile interval; getting the heart rate back down but not to its resting rate


Last edited by Tony Alonso on Thu Jan 18, 2018 9:45 am; edited 3 times in total
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stucker



Joined: 12 Feb 2007
Posts: 2

PostPosted: Wed Jan 17, 2018 1:40 pm    Post subject: Reply with quote

For those who brave the cold, tonight will be Last Night of Hill Repeats Trivia. Tony is bringing prizes and I'll have trivia questions. Everyone is sure to go home with a wonderful prize.
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Steve Tucker
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Tony Alonso



Joined: 12 Feb 2007
Posts: 82
Location: Deer Park, OH

PostPosted: Wed Jan 17, 2018 11:42 pm    Post subject: Reply with quote

stucker wrote:
For those who brave the cold, tonight will be Last Night of Hill Repeats Trivia. Tony is bringing prizes and I'll have trivia questions. Everyone is sure to go home with a wonderful prize.


We had a small but mighty group tonight, so the trivia game will be delayed and rescheduled for another workout.
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