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.

6/21/2022 Tuesday Speed Workout - Catalina Park


5:45 pm Meet up at Catalina Park in North Davis to warm up. See map. Weather is predicted to be hot so this is a shaded park.


6:10 pm Intervals begin:

Catalina Park to Del Ray Ct is 0.5 miles

6 x 0.5 miles or max of 4 minutes. Intervals restart every 6 minutes.


Training is mandatory, racing is optional. The best training plan is don’t get injured.


https://www.goldenvalleyharriers.org/training-paces


Upcoming events

6/25-26/2022 Western States Endurance Run (running for GVH: Aryn Yancher), contact Ling-Ru to volunteer at the aid station.

7/9/2022 Davis Moonlight Race 5K, 10k, 10 mile

7/24/2022 Blood, Sweat, Beers trail run

8/20/2022 XC Santa Cruz

8/27/2022 XC Santa Rosa - race then pick up your packet to run the marathon the next day?

8/28/2022 Santa Rosa Marathon

9/4/2022 GVH Lagoon Valley XC Challenge

10/2/2022 Urban Cow Half Marathon

11/13/2022 Clarksburg Country Run 5K, 10K, Half, 30K - the tune up for CIM

11/20/2022 PAUSATF XC championships

12/10/2022 USATF National Club XC championships

12/4/2022 California International Marathon




Catalina Park in north Davis to Del Ray Ct is 0.5 miles


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: 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