Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 13 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.

This Wednesday evening is the last hill workout - a 4.5 mile hilly run in O'bryonville and Hyde Park. Saturday workouts continue to be the long, weekly distance for the "to finish" and "time goal" tracks and half mile/mile repeats. Tempo runs will start on Wednesdays next week..

Registration for this session can be done by using this website link - https://runsignup.com/Race/OH/Cincinnati/CincinnatiOHGallowayTrainingProgram

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 13 MEETING TIMES AND LOCATIONS:
Wednesday, Feb 7, 2024
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 4.5 mile hilly run from the start location); this is the route - https://www.mapmyrun.com/routes/view/5908938496/

Saturday, Feb 10, 2024
Marathoners on "time goal" schedule: meet at 6:45am in front of the Lunken Airport Terminal to run at at 7:00am (you will run 1 extra mile followed by 2 extra with half marathoners, followed by 17 miles)
Half marathoners on "time goal" schedule: meet at 7:00am in front of the Lunken Airport Terminal to run at at 7:15am (you will run 2 extra miles with marathoners, followed by 9 miles)
Marathoners and half marathoners on "to finish" schedules: meet at 7:30am in front of the Lunken Airport Terminal to run at 7:45am (9 miles for half and full marathoners together, followed by 8 miles for full marathoners to get a total of 17)

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


9-, 11-, 17- AND 20-MILE ROUTES: We will use the 5-mile Lunken Airport Trail, Ohio River Trail, and Riverside Drive for the different distances. Half and full marathoners will complete a 9-mile loop from the start location in front of Lunken Airport Terminal by doing 4.5 miles out-and-back along Riverside Dr and Eastern Ave. For 11 miles, half marathoners on the "time goal" schedule will complete an extra 2 miles by doing a 1 mile out-and-back together with the full marathoners on the "time goal" schedule. Full marathoners on the "to finish" schedule will complete an additional 8 miles by doing 4 miles out-and-back after the 9-mile loop. Full marathoners on the "time goal" schedule will complete the extra marathoners on the "time goal" schedule, along with an additional 1 mile by doing 0.5 mile out-and-back first.

9 miles: https://www.mapmyrun.com/routes/view/5396311882 (4.5 miles out-and-back)
8 miles: https://www.mapmyrun.com/routes/view/5908950442 (4 miles out-and-back)
extra 2 miles: https://www.mapmyrun.com/routes/view/5833360099
extra 1 mile: https://www.mapmyrun.com/routes/view/5908953010

PACE GROUPS: Based on participant sign-ups and this season's magic mile results, 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 trainee attendance, distance needs and outdoor conditions.