Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 23 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.

We continue doing easy 4-mile runs on Wednesdays until the week of the Flying Pig. Saturday workouts are the long, weekly distance or half mile/mile repeats for the "time goal" track. Our last mile and half mile repeat session for the season is this Saturday, April 20. We also will be having a post-workout potluck, officially called the "Make the Recipe You Always Talk About on the Long Run Potluck" These can be breakfast items or other recipes you like. Thanks to Rita and Chuck Blake hosting us at their home in Anderson Township. You don't have to participate in the workout to attend. Please reply to me privately if you intend to bring something. We will have fruit, yogurt, granola, juice, and coffee for all.


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 23 MEETING TIMES AND LOCATIONS:
Wednesday, Apr 17, 2024
All distances and pace groups: run 4 miles on your own

Saturday, Apr 20, 2024
All distances and pace groups: meet at 7:45am to run at 8:00am from Rita and Chuck Blake's home (8652 Manitoba Drive, Cincinnati, OH 45255 - Anderson Twp area); potluck will start at 9:15am


4- AND 7-MILE ROUTES/REPEATS: There is a half-mile loop in the neighborhood jut outside the meeting location. Half and full marathoners doing just distance will run 4 miles together, then return to the Blake residence. Marathoners will complete the loop 6 times for 3 miles to get 7 total. Those doing half-mile or mile repeats can arrive earlier than 7:45am, as Rita will be up as early as 5:30am.

Those doing 14 half mile repeats (half marathoners) or 14 mile repeats (marathoners) should use the following pacing protocol.

Mile and Half-Mile Repeats - the key to speed building

Over the years, we have used different ways to carry out the mile repeat workout, based on input from Jeff Galloway's Program Directors meetings. There are three you can try (pace is each case is always 30 seconds FASTER than your goal pace and a 5-minute walk break after each repeat) -
1) run the mile solid with no walk breaks
2) run .05 mi (2 loops of a track), walk 15 seconds, then finish the run
3) practice your run-walk ratio during the interval, except run for 15 seconds rather than 30 seconds (provides "muscle memory" that would be closer to your actual race ratios and run-walk pacing)

For half-mile repeats, you will run them 20 seconds faster than your goal pace and with a 2-minute walk break in between. Because of the distance, you can just run these without a walk break during half-mile distance.


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 distance needs and outdoor conditions.