Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 21 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.

The last tempo run for the season is this week. This is a 4 or 5 mile run with intervals to increase your pace and run-walk ratio. Next week, we will do easy group runs on Wednesdays until the week of the Flying Pig. Saturday workouts continue to be the long, weekly distance or half mile/mile repeats for the "time goal" track. Our last long run for the season will be on Saturday, April 13. We will participate in the Fleet Feet 20/12 Run, as well as have a couple of our group members staff a hydration stop along the course. The 20/12 is a great dress rehearsal for the Pig weekend, and is well supported with stops, course monitors, and a start/finish line area.


NOTE: 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.


WEEK 21 MEETING TIMES AND LOCATIONS:
Wednesday, Apr 3, 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, Apr 6, 2024
All distances and pace groups: meet at 7:30am in front of the Lunken Airport Terminal to run at 7:45am (4 or 7 miles for half and full marathoners, respectively, on "to finish" or "time goal" schedules; 12 half-mile or mile repeats for "time goal" half marathoners and marathoners, respectively).

5-mile trail at Lunken Airport Terminal at the corner of Airport Rd and Wilmer Ave (262 Wilmer Ave, Cincinnati, OH 45226)



4- AND 7-MILE ROUTES: We will use the 5-mile Lunken Airport Trail for the different distances. Half and full marathoners will complete a 4-mile loop from the start location in front of Lunken Airport Terminal by doing 2 miles out-and-back along the trail. Full marathoners will then finish with a 1.5 mile out-and-back to get 7 total.

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.