Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 3 of the 24-week training session for the spring 2024 Flying Pig. The schedule is set to get you to the start line of the half and full marathon on Sunday, May 5, 2024 We've got plans for those who seek "to finish" or have a specific time goal in either event.

Wednesday evenings over the next 11 weeks will be reserved for hill training. Saturday workouts will be the long, weekly distance for the "to finish" and "time goal" tracks. Registration for this session will be available soon.

Big congratulations to Steve Tucker, who completed the Space Coast Marathon in Florida this past Sunday, Nov 26. Way to go, Steve!!

NOTE: The workout information is listed below and in the weekly e-mail. Please use the forum for communication with others. You do not need an account to view the forum, but if you want to post, please register here (no charge). Contact me if you cannot access the forum because of a password problem. The training schedule is on Google Docs, and the link is in this thread.


WEEK 3 MEETING TIMES AND LOCATIONS:
Wednesday, Nov 29, 2023
All distances and pace groups: meet at 5:45pm to run hills at 6:00pm; start location is in front of the building that housed Fleet Feet Sports - O'bryonville,1993 Madison Rd, Cincinnati, OH 45208 (we will do TWO hill repeat intervals on Menlo St. off Observatory Ave. and a short hilly route after running from the start location)

Saturday, Dec 2, 2023
Marathoners on "time goal" schedule: meet at 7:15am in front of the Lunken Airport Terminal to run at 7:30am (you will run the 2 extra miles first)
Half marathoners on "time goal" schedule: meet at 7:45am in front of the Lunken Airport Terminal to run 6 miles at 8:00am (you will run one less mile than the "to finish" marathoners)
Half marathoners and marathoners on "to finish" schedules: meet at 7:45am in front of the Lunken Airport Terminal to run 3 miles (half "to finish") or 7 miles (full "to finish" and half "time goal") at 8am

5-mile trail at Lunken Airport Terminal at the corner of Airport Rd and Wilmer Ave (262 Wilmer Ave, Cincinnati, OH 45226)


3-, 6-, 7- AND 9-MILE ROUTES: We will use the 5-mile Lunken Airport Trail and Ohio River Trail for the different distances. The half and full marathoners will complete one 3-mile loop from the starting location in front of Lunken Airport Terminal. For 3 miles, half marathoners will complete a 1.5 mile out-and-back together with the full marathoners. Half marathoners on the "time goal track" will complete an additional 3 miles by doing 1.5 miles out-and-back together with the full marathoners. Marathoners will complete a 0.5 mi out-and-back to get 1 mile for 7 total. The extra 2 miles for "time goal" marathoners will be done before all the other distances with a 1 mile out-and-back.

3 miles: https://www.mapmyrun.com/routes/view/5396314597
4 miles: https://www.mapmyrun.com/routes/view/5833358377/ (includes a 3 mile and 1 mile part)
extra 2 miles: https://www.mapmyrun.com/routes/view/5833360099/


PACE GROUPS: We are in the process of forming half and full marathon pace groups based on the participant sign-ups. The intention is to have an 11:30 min/mi (90 sec run/30 sec walk), 12:30 min/mi group (60 sec run/30 sec walk), and 14:00 min/mi (30 sec run/30 sec walk). There is also a possibility for a 10:30 min/mi option. More details will be shared as the workouts unfold in the next 2 weeks.

[Tony Alonso]

3 Mile Route (Loop 1)
From Lunken Terminal, cross over Wilmer Ave and get on Ohio River Trail path
LEFT on Ohio River Trail path
LEFT on Carrel St; cross over Kellogg Avenue
RIGHT on Kellogg Ave (you are still on Ohio River Trail)
LEFT on Congress Ave
RIGHT on Ohio River Trail; cross over Strader Ave and go to 1.5 mi turnaround across from Setchell St (use GPS)
Turn around and follow Ohio River Trail back to Congress Ave
RIGHT on Congress Ave
LEFT on Carrel St then right on Ohio River Trail
Return to Wilmer Ave and Airport Rd (start of Ohio River Trail path)

4 Mile Route (Loop 2)
Go 3 miles first
- get on Lunken Trail in front of terminal at Wilmer Ave and Airport Rd
- RIGHT on Lunken Trail and go up the hill, bearing left
- go to 1.5 mile turnaround point near connector to Kellogg Ave (use GPS)
- turn around and follow Lunken Trail back to front of terminal at Wilmer Ave and Airport Rd
Go 1 mile next (half marathoners are finished at this point)
- continue to 0.5 mile turnaround point by Lear Jet airport hangar (use GPS)
- turn around and follow Lunken Trail back to front of terminal at Wilmer Ave and Airport Rd
LEFT on Lunken Trail away from hill and along Wilmer Ave

Extra 2 Miles (Loop 0)
Get on Lunken Trail in front of terminal at Wilmer Ave and Airport Rd
LEFT on Lunken Trail (away from the hill) along Wilmer Ave
Go to 1 mile turnaround at Wilmer Ave and the entry to the inner part of the 5-mile Lunken Trail (use GPS; just past Hangar 51 building)
Turn around and return to terminal at Wilmer Ave and Airport Rd