This Week's Workouts
getting ready for a workout
I am sure that one of our experts in exercise physiology can enlighten us about this interesting article about how increasing VO2 max can come at the expense of decreasing running economy or efficiency. Simple analogy, a Ferrari has great high output performance but guzzles gas while a Prius is super efficient. Most of us will never be a Ferrari but we can all be more efficient. This week’s workout boosts VO2 max and running economy.
1/28/2020 Tuesday Speed Workout - South Putah Creek 1200m repeats
We did this workout 3 months ago when we were in the peak of the training cycle. This time, we will do it slower at a Threshold pace with a shorter recovery.
1745 - Meet up at FF
1750 - Scout team heads out
1755 - Second team heads out
1810 - Meet up at Drew Circle on the South Davis Bike path.
1815 - 4 x 1200m. Run a max of 5:30 at Threshold pace then active recovery jog to the next start every 7 minutes. If you do not make to start at the end of your recovery, just jump back in with the pack. With this speed workout, the goal is to hit your pace for a maximum of 5:30. If you do not make 1200m, that is fine.
1850 - recovery jog back to FF.
Additional workouts this week:
Thursday morning crew departs from the corner of Mercedes and Grande at 0555 for 5 - 7 miles.
Thursday evening departs FF at 1755 for about 7 miles.
7 - 10 miles from FF at 8 am
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
These are the regular workouts that occur just about every week:
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 - 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 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. GVH members will receive emails on runners wanting to meet early to tack on extra miles.
Additional workouts: GVH members receive notices by email of meet-ups, trail runs, racing, social events, retreats, and trips.