9/21/2021 Fall equinox workout

No XC race this weekend but the following 3 weekend races are targeted. Joannie is secure in first place for women 60+ and Mark Drake has moved up to #5 in the men 60+.

If you are interested in racing contact:

Open men: Jake - jcohen3.14@gmail.com

Women: Joannie - jsiegler57@gmail.com

Master 40+/ Senior Men: craighton54@hotmail.com

If you want to score for GVH, you need to join the PAUSATF

If you need a GVH race singlet, contact Craighton - craighton54@hotmail.com

Tori Busto is putting together a Masters all-comers track meet, Feb 12, 2022, with 1500m and 3200m events. Let me and Tori, toribusto@gmail.com, know if you are interested in other events such as 800m and 5,000m. Our spring workouts are usually geared towards being able to run a decent 5K and some track races.

Many of you have heard some of the pearls in this article about running with Kenyans. Run by feel. If you don’t feel good, stop. Basically, the best training plan is to avoid injury. Slow runs are often 3 minutes slower per mile than their fast training paces. Don’t train alone. Another similar article touted running on dirt and grass which allows wearing less built up shoes to build foot strength.

9/ 28 /2021 Tuesday Speed Workout - Davis Cemetery

5:45 pm Meet up at the cemetery.

6:05 pm Intervals begin:

8 x 600m with 2 minute jog rest. This is our last workout at the cemetery for the fall due to lack of sunlight.

Upcoming events:

9/26/2021 Berlin Marathon

10/2/2021 Urban Cow 5K

10/3/2021 Urban Cow Half - double udder, 5K Sat, Half Sunday

10/3/2021 Portland Marathon

10/9/2021 Granite Head trail run

10/10/2021 XC Tamalpa - China Camp register by 10/4

10/16/2021 XC Willow Hills - Folsom register by 10/15

10/23/2021 XC Martinez register by 10/20

11/7/2021 NYC marathon

11/14/2021 Clarksburg Country Run - last long run before CIM

11/21/2021 XC Championships - SF GGP - they are still working on online registration

11/20/2021 Davis Turkey Trot

12/5/2021 CIM

2/12/2021 All Comers track meet, Vacaville HS.

2/23/2022 Davis Stampede Half, 10k, 5k

Let me know if there is an event that you want me to add to the list above.

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: Beth B, beth.bourne@sbcglobal.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