Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 16 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.

Tempo runs resume this week. This is a 4 or 5 mile run with intervals to increase your pace and run-walk ratio. This will be the same workout until 4 weeks before the Flying Pig in May. Saturday workouts continue to be the long, weekly distance or half mile/mile repeats for the "time goal" track.

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 16 MEETING TIMES AND LOCATIONS:
Wednesday, Feb 28, 2024
All distances and pace groups: meet at 5:45pm to run hills at 6:00pm; start location is the parking lot next to the Withrow High School track (Withrow University High School is at 2488 Madison Road, Cincinnati OH 45208; use the entrance off Dana Avenue to get to the back of the school and the parking lot next to the track)

Saturday, Mar 2, 2024
Marathoners and half marathoners on "time goal" schedule: meet at 6:15am at the Gallery Entrance of Newport on the Levee to run at 6:30am (you will run an 3 extra miles first, followed by 20 or 10 miles, respectively)
Marathoners and half marathoners on "to finish" schedules: meet at 7:00am at the Gallery Entrance of Newport on the Levee to run at 7:15am (10 miles for half and full marathoners together, followed by 10 miles for full marathoners to get a total of 20)

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

10-, 13-, 20- AND 23-MILE ROUTES
The first 10 mile loop crosses into Covington then Cincinnati and goes along part of the Flying Pig courses along Gilbert and up into Eden Park. The second 10 mile loop goes 5 miles out-and-back along Riverside Drive and Eastern Avenue, also part of the Flying Pig full marathon route. Half and full marathoners on the "to finish" schedule will run together for 10 miles, while marathoners will run 10 additional miles. Half and full marathoners on the "time goal" schedule will run 3 extra miles ahead of the 10- and 20-mile routes.

10 miles (Eden Park): https://www.mapmyrun.com/routes/view/5936001970/
10 miles (Riverside Dr): https://www.mapmyrun.com/routes/view/2909863645
extra 3 miles: https://www.mapmyrun.com/routes/view/1961874143

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.

[Tony Alonso]

10 Mile Loop (Part of Half & Full Pig Course)
RIGHT out of Levee Gallery Entrance
LEFT on Monmouth St
RIGHT on 4th St/KY 8 (cross bridge over Licking River)
RIGHT on Garrard St
RIGHT on 2nd St (connects to Shelby St; veer left on Shelby)
LEFT on Riverside Dr
LEFT on Riverside Pl
RIGHT on 2nd St and get on to Roebling Bridge; cross to OH
RIGHT on Marian Spencer Way (Walnut St)
RIGHT on 2nd St (turns into Pete Rose Way)
LEFT on Eggleston (mi 3.0)
RIGHT on Reading (near casino)
RIGHT on Elsinore
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 4.3)
RIGHT on Eden Park Dr (head up past Krohn Conservatory)
RIGHT on Lake Dr and loop the overlook
RIGHT on Eden Park Dr
RIGHT on Victory Parkway to intersection of Victory Pkwy & McMillan St (mile 5.5); turn around
LEFT on Eden Park Dr to overlook
LEFT on Lake Dr and loop the overlook
LEFT on Eden Park Dr (go down past Krohn Conservatory)
LEFT on Gilbert
RIGHT on Elsinore (near WCPO station)
LEFT on Reading
LEFT on Eggleston (near casino)
RIGHT on Pete Rose Way
LEFT on Purple People Bridge to Levee

10 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)
LEFT on Delta Ave
RIGHT on Eastern Ave
Turn around at Eastern and Donham and retrace route back (mi 5)
LEFT on Delta Ave
RIGHT on Eastern Ave
Proceed back downtown via Riverside Dr (turns into Pete Rose Way)
LEFT on Purple People Bridge to Levee


Extra 3 Mile Loop
LEFT out of Levee
LEFT on Purple People Bridge
RIGHT on pedestrian walkway to Riverboat Row
Veer right away from river to KY 8 by Enson Harbor
LEFT on KY 8
Turn around at KY 8 and Walnut St (mile 1.5); retrace route back
RIGHT on Riverboat Row and then veer left toward Enson Harbor
Get on pedestrian walkway from Riverboat Row
LEFT on Purple People Bridge
RIGHT on 3rd St and return to Levee Gallery Entrance