This Week's Workouts

9/21/2021 Fall equinox workout

7/22/2023 Mile time trial start

Mark Murray at 5:39

Sylvia pacing Pam in at 5:56

8/20/2022 Santa Cruz XC race

9/26/2023 Tuesday Speed Workout - 5 x 1K XC loop


5:50 pm Meet in Community Park by the tennis courts and swimming pool. If you are racing XC, go up and down those little hills in between the arts center and rainbow city.  


https://www.nytimes.com/2023/07/14/well/desk-hunching-ergonomics-back-pain.html

Short article that building movement into your day is important in preventing back and neck pain while improving posture. 


6:10 pm Intervals begin: 

Sunsets at 6:56 and workout lasts 40 minutes so we should finish before it gets dark.

5 x 1K  or max of 5 minutes at Threshold pace with 3 min jog recovery.

Options: 


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.


Upcoming Events:

10/1/2023 PA Road Urban Cow Half

10/8/2023 PA XC Tamalpa, China Camp San Rafael - Fleet Week that weekend. Good opportunity to grab lunch then hike up to the Marin Headlands to watch the air show. 

10/15/2023 PA XC GVH Lagoon Valley XC Challenge - we will need plenty of volunteers to put this on.

10/21/2023 PA XC Willow Hills, Folsom

10/28/2023 PA XC Matt Yeo, Martinez. Flat and fast.

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. In the past, joining the PAUSATF after November 1, the membership was good for the following year.






Community Park 1K XC loop


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.netMost 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