Joined: 12 Feb 2007
Location: Deer Park, OH
|Posted: Mon Dec 11, 2017 11:08 pm Post subject: Runs Week of Dec 16
|There were a brave group of folks who did the magic mile in the cold weather on Saturday. You guys are awesome, and I hope you enjoyed your pig snout cookies to celebrate your accomplishment! In a few days. I will be sending out the results of the magic mile trial, which includes your mile time, predicted finish times under ideal conditions, and recommended training pace that uses Jeff Galloway's guidelines. We continue with hill repeat training on Wednesday, and Saturday we will be at the Newport on the Levee again to try running part of the Flying Pig half and full course up Gilbert Avenue (the hilliest part).
Registration remains open. Go to the following link to complete the signup process for this season's training session - https://www.active.com/cincinnati-oh/running/distance-running-programs/cincinnati-oh-galloway-training-program-nov-18-may-6-2018-2017
If you have any question about the registration fee, you can contact me at firstname.lastname@example.org ahead of time. For the fee, you get the following benefits -
¨ Group support structure for training.
¨ Set training schedule (includes time-goal driven training for experienced runners).
¨ In-depth advice on running techniques, gear, nutrition, and injury prevention.
¨ Technical shirts (one with the Jeff Galloway training logo and the other with an exclusive one-time only "Pig 20" design for the Cincinnati group)
Here are the workouts for this week -
Wednesday, December 13th - Hill Repeats
We encourage everyone (“to finish” and “time goal” runners) to participate in hill repeats. It is a good running specific workout that Jeff Galloway strongly recommends to build leg strength for longer distance and mental endurance to conquer inclines. They make you stronger and you’ll be passing everyone on the hills! We will do FIVE sets this week, which consists of 4 up-and-down intervals for each set. We are going to run from our meeting location to Bedford Street and use it for the hill workout.
LOCATION: in front of Bob Roncker's Running Spot in O'bryonville, 1993 Madison Road, Cincinnati, OH 45208
Saturday, December 16th - Long Slow Run
"time goal" marathoners only: meet at 7:15am to run at 7:30am (2 miles)
"to finish" marathoners and half-marathoners: meet at 7:45am to run at 8:00am
LOCATION: Gallery Entrance at Newport on the Levee, 1 Levee Way (on 3rd Street), Newport, KY 41071
DISTANCE: 9 miles for "to finish" marathoners/11 miles for "time goal" marathoners and 5 miles for "to finish" half marathoners