Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 18 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.

Tempo runs continue this week. This is a 4 or 5 mile run with intervals to increase your pace and run-walk ratio. We will do the same workout until 4 weeks before the Flying Pig. Saturday workouts continue to be the long, weekly distance or half mile/mile repeats for the "time goal" track. Our last magic mile for the season will be done this Saturday.

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

NOTE: The weekly workout information is listed below and in the "Upcoming Runs" section of the Cincinnati Galloway Training forum. Please use the forum for communication with others. You do not need an account to review the forum, but if you want to post, register here (no charge). Contact me if you cannot access the forum because of a password problem.


WEEK 18 MEETING TIMES AND LOCATIONS:
Wednesday, Mar 13, 2024
All distances and pace groups: meet at 5:45pm to run hills at 6:00pm; start location is the parking lot next to the Withrow High School track (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)

Saturday, Mar 16, 2024
All distances and pace groups: meet at 7:45am 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 7-MILE ROUTE (ALSO MAGIC MILE TRIAL): The schedule calls for a 4-mile total distance for half marathoners, 7 miles for 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 5 miles. Half and full marathoners will go on Wasson Way to Montgomery Rd and return to Withrow for a 1.0 mile out-and-back for 2 miles, adding up to 4 miles. Marathoners will continue along Wasson Way to Paxton Rd, turn around and return to Withrow to get the final 3 miles (7 total).

The magic mile is accomplished 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 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 trainee attendance, distance needs and outdoor conditions.