Welcome!





Golden Valley Harriers
(GVH) is a running club located in Davis, CA. GVHers come in all shapes
and sizes—from elite ex-college runners to folks who are just starting to run and everything in between.

Everyone and anyone is welcome to come out and run with us, but we appreciate a positive attitude. (Please note that our insurance requires that runners under the age of 18 must be accompanied by a parent/guardian.) 

GVH officially meets three times a week for workouts. For more detail, go to Workouts and Events  All runs start and finish at Fleet Feet Sports, 615 2nd Street, Davis, CA (Map, Fleet Feet website).


TUESDAY SPEED WORKOUT: 6x800m at 5K pace with equal time rest + 3x50m Strides

5:45 pm - Meet at FF

5:50 pm - First group heads toward the course on the South Putah Creek

5:55 pm - Group two heads out the same way


The Workout:

We're doing 6x800m (actually it is a tiny bit long at .51 miles) at your goal (not your hopeful, but rather your realistic) 5k pace. This should be tough, but definitely not cripplingly so. If your hands are on your knees and your sucking in air after each interval, then you're running too fast (unless it's the last one, then maybe that's ok) Like the old Arthur Lydiard adage, "train don't strain." The rest is equal to the time of the interval. If you run the 800s in 4-minutes then you rest for 4-minutes. 


After the 800s, get in 3 short strides, or faster running. No more than 8 seconds each with a few minutes rest in between. 

The Course

Give me more perspective, where is this?


How will we get there?


Paces

Current Half Marathon Fitness5k Pace800m Splits
1:10:0015:072:26
1:15:0016:122:36
1:20:0017:172:46
1:25:0018:222:57
1:30:0019:263:08
1:35:0020:313:18
1:40:0021:363:28
1:45:0022:413:39
1:50:0023:453:49
1:55:0024:504:00
2:00:0025:554:10
2:05:0027:004:21
2:10:0028:054:32
2:15:0029:094:43
2:20:0030:144:52
2:25:0031:195:02
2:30:0032:245:12

HILL WORKOUT: 8xCovelle Overpass Hills with walk down recovery

Power, efficiency, injury prevention, and speed development. Hills do it all. Run these at 5K effort or a little faster. 

Here is the schedule for the next 3 weeks

WeekMondayTuesdayWedThursdayFridaySaturdaySunday
5/2-5/8Easy6x800m(5k) w/equal time rest + 3x50m stridesEasy8xHills with walkdown restEasy10-milesEasy
5/9-5/15Easy5x1000m(5k) w/equal time rest + 4x50m stridesEasy3x1mi(10k) w/2-min restEasy10-milesEasy
5/16-5/22Easy2x1mi(5k)w/ equal time rest + 5x50m stridesEasyEasyEasyEasyNo Excuses 5k

Announcements:

An extraordinary day of racing at National Club XC Championships for runners and spectators.


GVHers with Meb at Boston!


Regular Workouts!

Tuesday nights-5:45 p.m.
New runners are encouraged to try this speed workout out. The warm-up pace is relaxed and we often do the faster paced intervals at a track or a loop where it is hard to get lost or left behind. This is the best attended workout and a great way to work on your form, up your game, and meet club members.

 For more details, go to Workouts and Events


Thursday nights-5:45 p.m. Distance ranges from 5 - 8 miles and the pace is easy to a hard tempo. Note: Plan to leave FF by 5:55 in order to get back by 7 pm.
Saturday mornings-8:00 a.m. Standard distances are 7 - 10 miles usually at an easy, social pace, but you can usually count on a few to kick in a brisk, tempo run. Marathoners often tack on 3 - 10 miles. About 15 - 25 runners show, but only a few may be there if there is a big local race. We often grab breakfast afterwards. 

GVH members receive additional e-mail announcements of additional workouts, trail runs, races, uniform buys, and social events.


GVH Announcements

  • Weekend Race Results (4/25-5/1) Fellow Runners,Lots of racing this weekend, but first, a missed result from last weekend:  Ian Grettenberger ran and won the Rodeo Beach Rumble 50K on April 23 in Marin ...
    Posted May 3, 2016, 8:57 AM by Scott Martin
  • Weekend Race Results (4/19-4/24) Fellow Runners,It was a busy weekend for racing!First, a handful of missed results.  Angie Hart ran the 10K at the Santa Cruz Half Marathon and took third in ...
    Posted Apr 26, 2016, 2:42 PM by Scott Martin
  • Weekend Race Results (4/11-4/18) Fellow Runners,Three GVH women raced the Zoo Zoom 5K on Sunday, and each won her respective age group!  Pam Runquist was the third woman to finish.  At the 10K ...
    Posted Apr 20, 2016, 9:02 AM by Scott Martin
  • Weekend Race Results (4/4-4/10) Fellow Runners,This week was all about the trails.  First, I missed the fact that Allison Alcalay ran the American River 25-miler last Saturday (April 2).This Saturday, Bruce ...
    Posted Apr 12, 2016, 2:01 PM by Scott Martin
  • Weekend Race Results (3/28-4/3) Last weekend was warm and busy.  Jim Flanigan ran a fundraiser 5K in Sacramento on Saturday.  Kelly Barber earned a PR for the 100K up along the Columbia Gorge on ...
    Posted Apr 7, 2016, 11:05 AM by Scott Martin
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