Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 8 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 6 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 8 MEETING TIMES AND LOCATIONS:
Wednesday, Jan 3, 2024
All distances and pace groups: meet at 5:45pm to run hills at 6:00pm; start location is in front of the Gallery Entrance of Newport on the Levee at 1 Levee Way, Newport, KY 41071 (we will do FIVE hill repeat intervals on the Cincinnati side of the bridge)

Saturday, Jan 6, 2024
All distances and pace groups: meet at 7:45am at the Withrow HS parking lot next to the track to run 4 miles (half) or 5 miles (full) at 8am; this distance includes the magic mile time trial (read below for alternate protocol, which is the magic half mile)

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)


4- AND 5-MILE ROUTE (ALSO MAGIC MILE TRIAL): The schedule calls for a 4-mile total distance for half marathoners and 5 miles for full marathoners, including the magic mile time trial. We'll do a one mile warm-up at long, slow run pace and run-walk ratios, along with a magic mile and then finish with either 2 or 3 miles. Half and full marathoners will go to Wasson Way for a 1.0 mile out-and-back for 2 miles, adding up to 4 miles. Marathoners will then finish 4 laps of the track to get a final mile to make 5 total.

The magic mile follows with one of three possible protocols at a pace that will leave you huffing and puffing at the end -

1) 4 laps running with no walking around the track
2) 2 laps running with no walking around the track (if you do this method, you would do 2 more easy run-walk loops around the track to get 0.5 mile distance); double the 2-lap time and add 19 seconds to get the full magic mile time
3) 4 laps run-walk around the track using 15 sec run - 15 sec walk

For information about the magic mile, please see Jeff Galloway's website - http://www.jeffgalloway.com/training/magic-mile/


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 trainee attendance, distance needs and outdoor conditions.