This Week's Workouts
getting ready for a workout
Dues has been lowered to $15 for 2021. Please renew at: GVH membership
We are in phase III of XC training. The PAUSATF XC Grand Prix series has been cancelled, but XC training is a fun way to break up training. Instead hard road surfaces or a track, we mostly train on grass and trails.
Phase I and II were base building. Phase III was preparing for higher intensity workouts. Now we start Phase IV with longer intervals or higher intensity.
The workouts I suggest will usually consist of 1 mile warm-up, 3 miles or 30 minutes of intervals, and 1 to 2 mile cool down. More experienced runners can increase the distance or intensity. Air quality is improving and the weather is cooling. Enjoy.
Is there any interest in a 1 mile time trial on a Tuesday evening or Saturday morning in about 4 weeks similar to what we did a year ago and last June? Let me (Craighton) know and I will put it together.
9/29/2020 Tuesday Workout - Mace Ranch Park
5 x 1000m at Threshold pace with 90 second recovery in the Mace Ranch / Korematsu School Park. Threshold pace on a grass surface is equivalent to Interval pace effort which is about 9% slower. So, if you are run a 21 minute 5K, your interval 1K pace = 4:05 and your threshold pace = 4:27. Adjust your pace and effort according to the temperature and air quality. There are options to shorten the 1K loop but if you have trouble completing 5 intervals, you might be running too fast.
You can look up paces at: https://www.goldenvalleyharriers.org/training-paces
Mace Ranch park
1 k loop
Additional workouts this week (members receive additional meet-up notices): 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. Saturday Morning: 7 - 10 miles from FF at 8 am
This is the current guidance from the Yolo County Health:
Wearing a Face Covering is not required while engaging in outdoor recreation such as walking, hiking, bicycling, or running. But each person engaged in such activity must comply with social distancing requirements including maintaining at least six feet of separation from all other people not part of the same household to the greatest extent possible. Additionally, each person engaged in such activity should bring a Face Covering and wear it at times when it is difficult to maintain compliance with Social Distancing Requirements (as defined in Section 10.j of the Local Shelter Order), and should carry the Face Covering in a readily accessible location, such as around the person’s neck or in a pocket, for such use. Because running or bicycling causes people to more forcefully expel airborne particles, making the usual minimum 6 feet distance less adequate, runners and cyclists must take steps to avoid exposing others to those particles, which include the following measures: crossing the street when running to avoid sidewalks with pedestrians; slowing down and moving to the side when unable to leave the sidewalk and nearing other people; never spitting; and avoiding running or cycling directly in front of or behind another runner or cyclist who is not in the same household.
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.