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).



Announcements:

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

Announcements:


That  time of year to pay your dues at this link:  2016 GVH dues

  • it has increased to $35

  • if you just joined in the past month or so, the GVH board will consider a waiver (especially for our starving students) for 2016.

Upcoming Races


2/6/2016, Trinidad to Clam Beach, an unusual North coast run.

2/7/2016, Super Sunday, 5k, 10k, kids run

2/13/2016, Race for Justice Valentine Run 4 mile, a Wolk and Ollie favorite.

2/14/2016, SF half marathon and 5K

2/21/2016, Davis Stampede

3/13/2016, Shamrock'n Half Marathon

3/19/2016, Lucky 7 Half Marathon

4/17/2016, Zoo Zoom 5K and 10K

4/18/2016, Boston Marathon


Tuesday Speed Workout: Putah Creek Drill

5:45 pm - Meet at Fleet Feet for announcements
5:55 pm - Leave Fleet Feet headed toward the South Putah Creek bike path

The PCD is a non-stop alternation workout. This time, we'll alternate between half-marathon pace and 10K pace. It'll go like this:

1200m at 10k pace
2000m at half-marathon pace
1200m at 10k pace
2000m at half-marathon pace
1200m at 10k pace

For marathoners or runners looking for more volume
A few of us will do an extra 2000m/1200m loop for a total workout distance of 6.7 miles.

For slower runners and time-crunched runners
1200m at 10k pace
2000m at half-marathon pace
1200m at 10k pace

The course is below


Secondary Workout: 800s and 400s
Warm up 1-3 miles
3 to 4 sets of the following:
800 meters at 5k pace, 200m jog recovery, 400m at 3k pace, 400m jog recovery.
Cool down 1-3 miles

If you don't have access to a track or need to do this workout on the road/bike path then turn it into a fartlek that is easy to remember (if you can't program it into your watch). For example: 3 to 4 sets of 3 minutes hard, 2 minutes easy, 2 minutes hard, 3 minutes easy

*3k pace is about 5 seconds faster per 400-meter interval faster than 5k pace.

Other regularly scheduled runs/workouts:
Monday: 
Runner’s Core and Balance program starts at Fitness garage

Thursday Morning: 
5:55  am, leaves promptly from Mercedes and Grande in North Davis.

Thursday Evening Run:
On Thursday, we'll leave Fleet Feet at 5:55 PM. In the winter, the South Davis 10 K loop is the usual route. Some of us will go over to the track. 


For the marathoners out there, I found the Thursday evening run to be a great way to get in a semi-long run in during the middle of the week. So, if you are training for a marathon, consider adding a couple of extra miles before or after the hill workout or the easy run to make it 10 miles.


Saturday Morning Run:

Meet at Fleet Feet at 8 am. Some people will do 7 miles; other will do 10 miles or 12 miles. HERE is a 12-mile route that runs the first 8.5 miles of the GVH 10-miler the same, but instead of turning left to head back to fleet feet, it turns right and loops the arboretum. With the little extra loop at the end of the 10-mile loop when you get back in downtown, this 12 miler is a simple addition that half-marathoners and marathoners can add to make their long run for the week.


Marathoners and half-marathoners looking for a good long run should meet up at 7:30 am or 7:00 am at Fleet Feet to get in 5 or more miles before the regular 10-mile run. That way you can run with friends during the regular 10-mile run but also get in the long run you need.


Bryan's Sunday Morning Long Run:
 

A good long run around Davis, look out for his emails.


Upcoming Races


2/6/2016, Trinidad to Clam Beach, an unusual North Coast run.

2/7/2016, Super Sunday, 5k, 10k, kids run

2/13/2016, Race for Justice Valentine Run 4 mile, a Wolk and Ollie favorite.

2/14/2016, SF half marathon and 5K

2/20/2016, UC Berkeley All-Comers Track Meet

2/21/2016, Davis Stampede

3/13/2016, Shamrock'n Half Marathon

3/19/2016, Lucky 7 Half Marathon

4/17/2016, Zoo Zoom 5K and 10K

4/18/2016, Boston Marathon


Coach's Corner

A lot of prominent minds in distance running believe that marathoners and half-marathoners need to do speed work at 5K pace and faster to:


a) Improve mitochondrial density in faster twitch muscles

b) Improve neuromuscular strength

c) Improve muscular strength


All three of these goals will help marathoners and half-marathoners tackle the late stages of their races with the muscular strength necessary to push through the fatigue and discomfort and keep the pace up. For marathoners, in particular, speed work will also make marathon pace feel easier to handle, and it'll make it feel like less of a grind. 


If you're a marathoner or half-marathoner, think of speed work, like hills, as strength training. It helps your muscles function better to help you tackle those long hard miles and keep up your goal race pace. 


• 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 (2/1-2/7) Fellow Runners,After several dark and dreary weeks, the sun came out and runners poured forth upon the land.  One man used his pent-up energy to destroy the club ...
    Posted Feb 11, 2016, 9:19 AM by Scott Martin
  • Meet your 2016 Board Members! Hello GVHrs! Welcome back to all returning GVHrs and Welcome to all new members! I would like to take a few moments of your busy day to introduce you to ...
    Posted Feb 3, 2016, 9:00 AM by cristina ramirez
  • Weekend Race Results (1/25-1/31) Fellow Runners,On Saturday we had two 5K finishers, both racing on lakefronts.  At Lake Clermont in Florida, Jason Cavatorta cruised the boardwalk to win the race outright.  Nearer to ...
    Posted Feb 2, 2016, 4:11 PM by Scott Martin
  • Weekend Race Results (1/18-1/24) Fellow Runners,January seems to be the sleepy month of the racing calendar.  I have no results to report for last weekend.  I do, however, have the following tidbid from ...
    Posted Jan 27, 2016, 10:40 AM by Scott Martin
  • Weekend Race Results (1/11-1/17) Fellow Runners,We have some new results from Sunday, January 10.  First, GVH alumnus Emmett Rahl ran the beautiful Avalon 50-miler down on Catalina Island.  On the same day ...
    Posted Jan 19, 2016, 1:01 PM by Scott Martin
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