Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 6 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 There are plans for those who seek "to finish" or have a specific time goal in either event.

Wednesday evenings over the next 8 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 can be done by using this website link - https://runsignup.com/Race/OH/Cincinnati/CincinnatiOHGallowayTrainingProgram

NOTE (1): 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.

NOTE (2): If you would like to try a free, no obligation 25-minute assisted stretching session at The Stretch Lab (Oakley location), please contact me. These were offered last training season as one of the benefits of the training program. I've been going to weekly stretching sessions since March, 2023, and I've benefited from increased flexibility, which has directly improved my overall running experience. I'm happy to talk about the specifics with you.


WEEK 6 MEETING TIMES AND LOCATIONS:
Wednesday, Dec 20, 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 a 4 mile hilly run through Hyde Park from the start location)

Saturday, Dec 23, 2023
All distances and pace groups: meet at 7:45am at the Gallery entrance to run 4 (half) or 5 miles (full) at 8:00am

Newport on the Levee Gallery Entrance is at 1 Levee Way, Newport, KY 41071
If you park in the Gallery lot, you can come up to the street level and then get to the entrance area. The Gallery lot is accessible via Rt. 8 (Newport) when you get off of the exit from I471


4- AND 5-MILE ROUTES
The 4 mile loop goes through Newport and Covington, while the 1 mile loop stays in Newport. Half and full marathoners will run together for 4 miles, while marathoners will run 1 additional mile.
4 miles: https://www.mapmyrun.com/routes/view/4365553288
1 mile: https://www.mapmyrun.com/routes/view/4754631820


PACE GROUPS: Based on participant sign-ups and the magic mile results from two Saturdays ago, we have three groups - 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). Please note we will be flexible with group paces, ratios, and membership, depending on evolving distance needs and outdoor conditions.

[Tony Alonso]

4 Mile Loop
RIGHT out of Levee Gallery Entrance
LEFT on Monmouth St
RIGHT on 4th St/KY 8 (cross over Licking River Bridge)
RIGHT on Garrard St
RIGHT on 2nd St (connects to Shelby St; veer left on Shelby)
LEFT on Riverside Dr
LEFT on Riverside Pl (turns into Greenup St)
RIGHT on 4th St
LEFT on Johnson St (1 block before C W Bailey Bridge)
LEFT on 5th St
LEFT on Garrard St
RIGHT on 4th St/KY 8 (cross over Licking River Bridge, merge into 5th St)
RIGHT on York St
LEFT on 6th St
LEFT on Monmouth St
RIGHT on 3rd St and return to Levee Gallery Entrance

1 Mile Loop
LEFT out of Levee Gallery Entrance
RIGHT on Saratoga St
RIGHT on 8th St
RIGHT on Monmouth St
RIGHT on 3rd St and return to Levee Gallery Entrance