This Week's Workouts
9/21/2021 Fall equinox workout
Mile time trial runners 6/22/2021.
GVH occasionally does time trials throughout the year to help members get a sense of their current fitness.
8/20/2022 Santa Cruz XC race
5/30/2023Tuesday Speed Workout - Community Park 2 minute repeats
5:50 pm Meet up at the swimming pool in Community Park by the high school tennis courts.
6:10pm Intervals begin:
8 x (2 minutes at I pace (5K) with 2 minute recovery).
First interval is to the T intersection at the Baja Mini Playground. Second interval is back to the start.
Options:
Those wishing to run a more continuous run can finish with the group at an easy 10:40 minute per mile pace (32 minutes / 4800m)
If you make it all the way to the end (600m) in 2 minutes, that is about 5:36 per mile. Most of you will be doing 450m - 500m.
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.
2nd Annual GVH Golf Tournament. We play most weekends if you want to golf.
Upcoming Events:
Let me know if you have an event to add to the list.
6/3/2023 Golden West Invitational Track Meet
6/3/2023 PA Road Stow Lake 5K, SF
6/11/2023 Dipsea
6/17/2023 Pride Track Meet at SF State
6/24/2023 Western States Endurance Run contact Ling-Ru to volunteer at the aid station and if you are interested in applying for the club slot in the run.
6/27/2023 Gait Analysis
7/4/2023 PA Road Freedom Fest 5K, Morgan Hill
7/15/2023 Moonlight Run - Davis 2K, 5K, 10K, 10 mile
7/23/2023 Wharf to Wharf Capitola, this last storm took out the pier
7/23/2023 Blood, Sweat, & Beers trail runs
8/19/2023 PA XC Santa Cruz
8/26/2023 PA XC Santa Rosa
8/27/2023 Santa Rosa Marathon and Half
9/10/2023 PA XC SF Golden Gate Park
9/16/2023 PA XC Rebels XC Challenge, Carmichael
10/1/2023 PA Road Urban Cow Half
10/8/2023 PA XC Tamalpa, China Camp San Rafael
10/15/2023 PA XC GVH Lagoon Valley XC Challenge - new date
10/21/2023 PA XC Willow Hills, Folsom
10/28/2023 PA XC Matt Yeo, Martinez
11/05/2023 PA XC Garin Park, Hayward
11/12/2023 PA Road Clarksburg 30K, Half, 10K, 5K
11/18/2023 PA XC Championships, SF
12/3/2023 PA Road CIM
*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.
Community Park
600m
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