 After mile repeats in the Arboretum 9/20/2011 The following workouts have met on regular basis for years (some for over 10 years). They are held rain, shine, cold, or heat. No refunds.
Tuesday nights - 5:45 p.m. The Speed Workout This workout changes every week, but usually includes a 1 - 2 mile warm-up, 2 - 4 miles of tempo or intervals, and 1 - 2 mile cool down. If you are a newer or 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 hit. Thursday Morning - 5:55 a.m. 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 1 mile cool down. Thursday nights-6:00 p.m. Less intense workouts, easy running and/or recovery running 3-7 miles Beginners are welcome! No runner is ever left behind on these workouts! Come on out! Saturday mornings-8:00 a.m. Steady runs of 5-10 miles. Marathoners and ultras often meet early to tack on a few extra miles. Go to http://www.zinsli.com/events/sacevents.asp for a listing of local events and search engine to find race results. Go to http://pausatf.org/ for PAUSATF and USATF events. Here are upcoming events: 2/25/2012, Cool Trail Runs, 34M/21M/25K/10K Run 3/3/2012, NorCal John Frank 10 mile run, Redding. http://www.sweatrc.com/NorCal/index.html 3/18/2012, Emerald across the bay 12K, SF 4/1/2012, Running of the Elk half marathon/5k, in Elk Grove. 4/1/2012, Sac Town 10 miler Go to http://www.goldenvalleyharriers.org/team-schedules to access the GVH calendar with more upcoming events. The Tuesday speed WORK-OUT 1745: Meet up at FF. Another week of economy training. 1755: Warm up to Community park. 1815: 16-24 (two weeks ago, we did 12 - 20 repeats) x 30 seconds at 1 mile pace with 30 second jog recovery. Regroup on the 30 second jog and go slow enough to hit your goal pace on the pick up. 4 x 100m on the Greenbelt. Kangaroo Rats and Swanson Hawks, 5K loop, Northstar 5K loop Mt. Lions, Tule Elks, Kit Foxes, 2 mile loop, Northstar 2 mile loop 1845: cool down to FF Thurs/Fri: 4-5 x 6' @tempo/1' rest or 30' Hill reps Thursday at 5:55 am, leaves promptly from Mercedes and Grande in North Davis. Thursday at 6:00 pm, leaves from FF. Weekend: 1.5 hour with last 60 minutes steady. This is essentially an easy warm-up to the levee then kick it up a notch to somewhere between easy and marathon pace. If you race a 40 min 10K then your pace should be about 7:15 / mile. 44 min 10k = 7:58 / mile. 48 min 10 K = 8:35 / mile. |
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Workouts and Events |