Joined: 12 Feb 2007
Location: Deer Park, OH
|Posted: Tue Jan 23, 2018 10:18 pm Post subject: Runs Week of Jan 27
|Tip of the hat to everyone who made it through the final hill repeat and long run workouts last week. We had some challenging weather and road conditions to overcome the past 2 weeks. This weekend, we expect to get back on schedule. As we will be at a home for the long run, I plan to have the shirts that were not distributed last week. These are the standard Jeff Galloway technical shirts for all paid participants. The special Flying Pig 20th anniversary shirts will be produced within the next few weeks. More details on that soon.
Here are the workouts for this week -
Wednesday, January 24th - Tempo Run
We are in the "speed building" phase for those who have a time goal. The run distance is 5 miles around the Newport-Covington-downtown Cincinnati area from our meeting location. We will divide up into groups for a tempo run (a "race rehearsal" workout), in which the first mile is a warm-up at long-run pace and run/walk ratio, the next 3 miles are at goal pace and run/walk-ratio (2 minutes/mi faster than the long-run pace), and the last mile to cool down at long slow run pace. Sometimes, we run these as a group by agreeing to a pace faster than the long-run pace on Saturday that covers the majority of people.
TIME: meet at 6:00pm
LOCATION: Gallery Entrance at Newport on the Levee, 1 Levee Way (on 3rd Street), Newport, KY 41071
Saturday, January 27th - Long Slow Run
"time goal" marathoners: 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: Jeff and Kim Raber's home, 3243 Linwood Avenue, Cincinnati, OH 45226 (Mt. Lookout area - please park on Linwood Ave, Ellison Ave, or Van Dyke Ave)
DISTANCE: 15 miles for "to finish" marathoners/17 miles for "time goal" marathoners and 8 miles for "to finish" half marathoners