Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 7 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.

Wednesday evenings over the next 8 weeks will be reserved for hill training. Saturday workouts will be the long, weekly distance for the "to finish" and "time goal" tracks.

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

NOTE (1): 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.

NOTE (2): If you would like to try a free, no obligation 25-minute assisted stretching session at The Stretch Lab (Oakley location), please contact me. These were offered last training season as one of the benefits of the training program. I've been going to weekly stretching sessions since March, 2023, and I've benefited from increased flexibility, which has directly improved my overall running experience. I'm happy to talk about the specifics with you.


WEEK 7 MEETING TIMES AND LOCATIONS:
Wednesday, Dec 27, 2023
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 FOUR hill repeat intervals on Menlo St. off Observatory Ave. after running from the start location, followed by a short hilly run back to the start)

Saturday, Dec 30, 2023
Marathoners and half marathoners on "time goal" schedule: meet at 7:15am at the Gallery Entrance of Newport on the Levee to run at 7:30am (you will run an 2 extra miles first, followed by 11 or 6 miles, respectively)
Marathoners and half marathoners on "to finish" schedules: meet at 7:45am at the Gallery Entrance of Newport on the Levee to run at 8:00am (6 miles for half and full marathoners together, followed by 5 miles for full marathoners to get a total of 11)

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


6- AND 11-MILE ROUTES
The 6 mile loop crosses into Cincinnati and goes along part of the Flying Pig courses along Gilbert and up into Eden Park as a 3-mile out-and-back. The 5 mile loop goes through Newport and Covington. Half and full marathoners on the "to finish" schedule will run together for 6 miles, while marathoners will run 5 additional miles. Half and full marathoners on the "time goal" schedule will run 2 extra miles ahead of the the 6- and 11-mile routes

6 miles: https://www.mapmyrun.com/routes/view/2350837447
5 miles: https://www.mapmyrun.com/routes/view/1898474480
extra 2 miles: https://www.mapmyrun.com/routes/view/1676919968


PACE GROUPS: Based on participant sign-ups and recent 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.