9/21/2021 Fall equinox workout

4/23/2024 Tuesday Speed Workout - 8 x 600m on Covell overpass

5:50 pm Meet at the bus stop on F street near Covell.

6:10 pm Intervals begin: 

8 x 600m at Half Marathon pace or max of 3 minutes with 1 minute rest. You should be able to talk and maintain a similar effort up down the hill. Although the workout may not seem that hard, your quads may feel it the next day. I suggest that you start at a slower pace and go faster if you feel comfortable. We will be doing this workout periodically and there will be opportunity to go faster.

Options: 

• Run continuously at 10:45 pace to restart with the group.

• Sprint up the hill and jog down. This is the more classic way to build strength, but higher risk of injury and you do not work on downhill form.

Half Marathon Pace Mile Pace 600 m time

1:12:05 5:30 2:03

1:18:40 6:00 2:13

1:25:16 6:30 2:25

1:31:51 7:00 2:36

1:38:27 7:30 2:47

1:45 8:00 2:59

1:51:40 8:30 3:10

1:58:45 9:00 3:21

2:04:36 9:30 3:32

2:11:50 10 min 3:44

Training is mandatory, racing is optional. The best training plan is don’t get injured.

Recommended Training Paces for 5K to 15K runners

GVH membership: if you have paid for membership by PayPal or mail but are not receiving emails on the list serve, contact info@goldenvalleyharriers.org.

GVH Results: You can help Scott with his report by sending him additional results, corrections, or a short write up of a race at gvh results.

Upcoming Events:

4/28/2024 Big Sur Marathon

4/28/2024 Eugene Marathon and Half, 5K on 4/27

5/5/2024 Ave of the Giants Marathon, Half, 10K

5/5/2024 Vancouver Marathon / Half

*5/19/2024 Mile of Truth Danville

5/19/2024 SF Bay to Breakers

5/19/2024 All Comers Track Meet Rancho Cordova

*6/1/2024 Stow Lake Stampede 5K 

6/1 - 2/2024 Golden West Masters track meet Cordova HS

6/9/2024 Dipsea 

6/29 - 6/30/2024 WSER 100 contact Ling-ru or Aryn to volunteer on trail maintenance or aid station

8/25/2024 Santa Rosa Marathon / Half

*10/6/2024 Urban Cow Half

*11/10/2024 Clarksburg Half / 20 mile

*12/8/2024 CIM

*12/15/2024 Christmas Relays

Let me know if there are events that you want added to the calendar.

*PA events are on the PAUSATF race series that involve individual and team scoring plus prize money. You must be a member of the PAUSATF to score. 

5K race pace Mile race pace 200m interval time, sec 400m interval time 800m interval time

16:00 4:38 33 66 2:19

17:00 4:56 37 1:14 2:28

18:00 5:14 39 1:18 2:36

19:00 5:32 41 1:22 2:44

20:00 5:51 43 1:26 2:52

21:00 6:09 46 1:32 3:04

22:00 6:28 48 1:36 3:12

23:00 6:46 50 1:40 3:20

24:00 7:05 53 1:46 3:32

25:00 7:24 55 1:50 3:40

26:00 7:43 57 1:54 3:48

27:00 8:01 60 2:00 4:00

28:00 8:20 62 2:04 4:08

29:00 8:39 64 2:08 4:16

30:00 8:58 67 2:14 4:28

Looking to run with others in Davis? 

Tuesday Speed Workout: Craighton, craighton54@hotmail.com .  Speed Workout sounds intimidating but this is actually good for newer runners. There is a wide range of paces and at a track or short loop where someone new to the group is unlikely to get left behind.

Thursday Track Workout: Joachim, cooldood47_2000@gmail.com

Thursday morning (6:30 am, ~6-7 miles with optional tempo): Pam, runquistbp@aol.com 

Thursday Evening Long Slow Run: Steve S., stevenshaffer95616@gmail.com

Saturday Morning Longer Faster Runs: Norman cacoppinger@att.net.  Most do the 7 or 10 mile loop but several take a short loop in the arboretum.

Coaching:

At the moment, GVH does not have a coach.  I have been sending out the workouts which loosely follow Jack Daniels' 5K to 15K training plan phase II or III.  These workouts should enable you to run a decent 5K or 10K anytime of year.  I also go by the dictum that the best training plan is to avoid injury.  I do not do individualized coaching, but most runners will find that they can adjust the distances and intensity to fit their needs.  If you have questions, contact:  Craighton, GVH treasurer