Golden Valley Harriers (GVH) is a running club located in Davis, CA. GVHers come in all shapesand 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
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.
Give me more perspective, where is this?
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
An extraordinary day of racing at National Club XC Championships for runners and spectators.
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.
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.