Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 19 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 second-to-last long run for the season will be 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 19 MEETING TIMES AND LOCATIONS:
Wednesday, Mar 20, 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 23, 2024
Marathoners and half marathoners on "time goal" schedule: meet at 6:00am at the Gallery Entrance of Newport on the Levee to run at 6:15am (you will run an 3 extra miles first, followed by 23 or 12 miles, respectively)
Marathoners and half marathoners on "to finish" schedules: meet at 6:45am at the Gallery Entrance of Newport on the Levee to run at 7:00am (12 miles for half and full marathoners together, followed by 11 miles for full marathoners to get a total of 23)

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

12-, 15-, 23- AND 26-MILE ROUTES
The first 12 mile loop crosses into Covington then Cincinnati and goes along part of the Flying Pig courses on Gilbert Ave and up into Eden Park then returns down Gilbert, similar to the half marathon course. The 11 mile loop goes 5.5 miles along Riverside Drive and the Ohio River Trail, returning along Eastern Avenue then Riverside, along the last part Flying Pig full marathon route. Half and full marathoners on the "to finish" schedule will run together for 12 miles, while marathoners will run 11 additional miles. Half and full marathoners on the "time goal" schedule will run 3 extra miles ahead of the 12- and 23-mile routes.

12 miles (Eden Park and Gilbert): https://www.mapmyrun.com/routes/view/1495604077
11 miles (Riverside Dr and Ohio River Trail): https://www.mapmyrun.com/routes/view/5962803634/
extra 3 miles: https://www.mapmyrun.com/routes/view/1961874143

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 distance needs and outdoor conditions.

[Tony Alonso]

12 Mile Loop (Half Pig Course)
RIGHT out of Levee
LEFT on Monmouth
RIGHT on 4th St (cross bridge over Licking River)
LEFT on Gerrard
RIGHT on 8th St
RIGHT on Greenup St
LEFT on 2nd and then cross Roebling Bridge (mi 1.9)
RIGHT on Theodore Berry Way (turns into Walnut St)
RIGHT on 2nd (turns into Pete Rose Way)
LEFT on Eggleston (mi 3.2)
RIGHT on Reading (near casino)
RIGHT on Elsinore
LEFT on Gilbert (near WCPO station – mile 4.5)
RIGHT on Eden Park Drive (head up past Krohn)
RIGHT on Victory Parkway (just past overlook)
RIGHT on McMillan
LEFT on Woodburn
LEFT on Madison
LEFT on Gilbert (mile 7.5)
RIGHT on Elsinore (near WCPO station)
LEFT on Reading
LEFT on Eggleston (near casino)
RIGHT on Reedy then continue to 8th Street
LEFT on Elm (mile 10.4)
LEFT on 7th Street (go down hill to Culvert)
RIGHT on Culvert (go under overpass)
LEFT on Sentinel (5th) Street
RIGHT on Eggleston
RIGHT on Pete Rose Way
LEFT on Purple People Bridge to Levee

11 Mile Loop (Part of Full Pig Course)
LEFT out of Levee then cross Purple People Bridge
RIGHT on Pete Rose Way (turns into Riverside Dr)
RIGHT on Corbin St
LEFT on Ohio River Trail
LEFT on Congress Ave (landmark is Cincinnati Early Learning Centers)
RIGHT on Kellogg Ave
LEFT on Carrel St
LEFT on Hollbrook Ave
RIGHT on Tennyson St
LEFT on Eastern Ave
LEFT on Delta Ave
RIGHT on Riverside Dr
Proceed back downtown via Riverside Dr (turns into Pete Rose Way)
LEFT on Purple People Bridge to Levee


Extra 3 Mile Loop
LEFT out of Levee
LEFT on Purple People Bridge
RIGHT on pedestrian walkway to Riverboat Row
Veer right away from river to KY 8 by Enson Harbor
LEFT on KY 8
Turn around at KY 8 and Walnut St (mile 1.5); retrace route back
RIGHT on Riverboat Row and then veer left toward Enson Harbor
Get on pedestrian walkway from Riverboat Row
LEFT on Purple People Bridge
RIGHT on 3rd St and return to Levee Gallery Entrance