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Runs Week of Feb 10 - WED WORKOUT CANCELLED

 
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Tony Alonso



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

PostPosted: Tue Feb 06, 2018 11:46 pm    Post subject: Runs Week of Feb 10 - WED WORKOUT CANCELLED Reply with quote

It was chilly but fun to see a lot of folks out this past Saturday for our dropdown long slow run distance and second mile repeat session. I will have the Jeff Galloway and special Pig 20 technical training shirts that were not distributed last week. The weather prediction for Wednesday looks iffy, so please monitor the forum or the Facebook group for any notifications. If the sidewalks are too icy or snowy, the workout will be cancelled.


Here are the workouts for this week -

Wednesday, February 7th - Tempo Run
We are in the "speed building" phase for those who have a time goal. The run distance is 5 miles around the Newport-Covington-downtown Cincinnati area from our meeting location. We will divide up into groups for a tempo run (a "race rehearsal" workout), in which the first mile is a warm-up at long-run pace and run/walk ratio, the next 3 miles are at goal pace and run/walk-ratio (2 minutes/mi faster than the long-run pace), and the last mile to cool down at long slow run pace. Sometimes, we run these as a group by agreeing to a pace faster than the long-run pace on Saturday that covers the majority of people.
TIME: meet at 6:00pm
LOCATION: Gallery Entrance at Newport on the Levee, 1 Levee Way (on 3rd Street), Newport, KY 41071


Saturday, February 10th
- Long Slow Run
TIME
"time goal" marathoners: meet at 6:30am to run at 6:45am (3 miles)
"to finish" marathoners and half marathoners: meet at 7:15am to run at 7:30am
LOCATION: Gallery Entrance at Newport on the Levee, 1 Levee Way (on 3rd Street), Newport, KY 41071
DISTANCE: 17 miles for "to finish" marathoners/20 miles for "time goal" marathoners and 9 miles for "to finish" half marathoners


Last edited by Tony Alonso on Fri Feb 09, 2018 10:41 am; edited 1 time in total
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Tony Alonso



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

PostPosted: Wed Feb 07, 2018 10:34 am    Post subject: Reply with quote

Wednesday workout is cancelled because of icy conditions. Stay safe!
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Tony Alonso



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

PostPosted: Fri Feb 09, 2018 10:25 am    Post subject: SATURDAY - Routes and Turn-by-Turn Directions Reply with quote

The 9 and 8 mile loops are along the parts of the Pig course considered to be the most challenging. They won't be for you after you've practiced on them!

9 mile loop: http://www.mapmyrun.com/routes/view/985457497
8 mile loop: http://www.mapmyrun.com/routes/view/1939201001
extra 3 miles: http://www.mapmyrun.com/routes/view/985465017


9 Mile Loop (Part of Half & Full Pig Course)
LEFT out of Levee then cross Purple People Bridge
RIGHT on Pete Rose Way
LEFT on Eggleston
RIGHT on Reading (near casino)
RIGHT on Elsinore
LEFT on Gilbert (near WCPO station mile 2)
RIGHT on Eden Park Drive (head up past Krohn Conservatory)
RIGHT on Lake Drive and loop the overlook
RIGHT on Eden Park Drive out of the overlook
RIGHT on Victory Parkway
RIGHT on McMillan
LEFT on Woodburn; turn around at Woodburn and Clayton (mile 4.5)
RIGHT on McMillan
LEFT on Victory Parkway
LEFT on Lake Drive and loop the overlook
LEFT on Eden Park Drive out of the overlook
LEFT on Gilbert
RIGHT on Elsinore (near WCPO station mile 7)
LEFT on Reading
LEFT on Eggleston (near casino)
RIGHT on Pete Rose Way
LEFT on Purple People Bridge to Levee

8 Mile Loop (Part of Full Pig Course)
LEFT out of Levee then cross Purple People Bridge
RIGHT on Pete Rose Way (turns into Riverside Dr)
Turn around at Riverside Dr and Corbin St (mile 4)
Proceed back downtown via Riverside Dr (turns into Pete Rose Way)
LEFT on Purple People Bridge to Levee


Extra 3 Miles
RIGHT out of Levee Gallery Entrance
LEFT on Monmouth St
RIGHT on 4th St/KY 8 (cross bridge over river)
RIGHT on Garrard St
RIGHT on Second St (connects to Shelby St; veer left on Shelby)
LEFT on Riverside Dr
LEFT on Riverside Pl (turns into Greenup St)
LEFT on 5th St
LEFT on Garrard St
RIGHT on 4th St/KY 8 (mile 1.9; cross bridge & veer right to 5th St)
LEFT on Monmouth St
RIGHT on 3rd St and return to Levee Gallery Entrance
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