Weekly Workouts

After mile repeats in the Arboretum 9/20/2011

GVH officially meets three times a week for workouts. Unless otherwise noted, all runs start and finish from Fleet Feet Sports, 615 2nd Street, Davis, CA. If you are new, introduce yourself so we can watch out for you.

This week:

See the weekly e-mail sent out by Brendan Ward and/or copied here:

Let's get back to the beautiful arboretum grind. See the following notes for important details. 

Note 1: We're going to move back to the old ways, where the first group to leaving FF is composed of runners who warm up at 9:00/mile or slower and the second group is everyone else. 

Note 2: You'll need to know your 60-minute race pace for this workout. Find it here at Bob's excellent calculator for finding this pace! 

Note 3: The workout may be long, so consider leaving your stuff in a car instead of the shop or head back early.

Tuesday Workout,  April 24, 2018
3-4 x 1 mile at 10-mile race pace w/2min rest (overachievers will do 5 or 6 repeats) 
Tips:
- Feeling the heat? Cut back the pace. 
- This is a XC route over grass and dirt so expect your time to be 10 - 20 seconds slower per mile than on the road.
- You should be running at a comfortable enough pace that you can do 3 repeats, but fast enough to complete them in 35 minutes (38 minutes if you are doing 4). 

5:45 PM - Meet at FF
5:50 PM- Scout team heads out
5:55 PM - Second team moves out

Start at the drinking fountain and end a little early.  

Current Half Marathon Fitness60-Minute Race Pace
1:10:005:22
1:15:005:37
1:20:006:00
1:25:006:20
1:30:006:42
1:35:007:03
1:40:007:25
1:45:007:42
1:50:008:03
1:55:008:25
2:00:008:47
2:05:009:10
2:10:009:25
2:15:009:45
2:20:0010:04
2:25:0010:15
2:30:0010:27

Thursday Workout
10 x 30sec hill repeats w/2min rest

Saturday
90-105 minute long run


Tuesday nights - 5:45 p.m.
The Speed Workout
This workout changes every week, but it usually includes a 1 - 2 mile warm-up, 2 - 4 miles of tempo or intervals, and a 1 - 2 mile cool down. If you are a slower runner, you can usually keep up with the warm up and cool down, then adjust the speed portion to your ability. If you want to become a faster runner, this is the workout to make. The specific workout details are announced on club e-mail distribution list or the website.

Thursday Morning - 8:00 a.m.
This is an informal group in GVH that meets at the track at UC Davis for a morning workout on Thursdays.  (POC: Joannie S.)

Thursday Morning - 5:55 a.m. (TBD)
This group meets at Mercedes and Grande in North Davis and departs promptly at 5:55 am. The workout usually has a 2 mile warm up, a 2 - 3 mile tempo, and a 1 mile cool down. We try to be finished by 7 am since most of us have to go to work.

Thursday nights - 5:45 p.m. (meeting time); 5:55 p.m. (departure time)
These tend to be easy mileage and/or recovery runs.  There are two standard loops of 6-7 miles.  The main loop goes on the west UC Davis campus, and the "winter loop" goes East into Davis on a route that has good lighting and light traffic.  Occasionally people will do hill repeats or another workout but start at the same time/place. 

Saturday mornings - 8:00 a.m.
The standard distances are 7 or 10 miles, usually at a social pace. Marathoners often tack on additional miles before or after. 

2018 Spring Training Schedule

Go to GVH pace chart to access goal training paces according to your current race pace.

GVH Workouts and Events