This Week's Workouts

4/29/2025 Tuesday Speed Workout - Olive Tree Lane

Last week, we did a hill workout on the Dave Pelz bike/pedestrian bridge. The goal of this workout was to improve speed by building muscle strength and aerobic capacity. The goal this week is to improve endurance by raising the lactate threshold.

5:50 pm

Meet where Olive Tree Lane joins the bike lane that runs along Russell Boulevard (see attached course map). Olive Tree Lane is just east of Lake Boulevard and is part of the 10-mile Saturday loop.

6:10pm

Intervals begin. 16 x 1 min 30 sec with 30 sec recovery. For each interval, quickly get up to 5K race pace and hold this pace, so you're consistently running at 5K race pace for almost all of the “on” time. Unlike with many “speed” workouts we have done, you shouldn’t be fully recovered when you start the next interval. The total running distance will vary with speed, but, for example, someone with an 8 min per mile 5K race pace would cover about 300m per interval and about 3 miles in total. The objective is to run a few miles at 5K race pace without stressing the body as much as actually running a 5K race.

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

Recommended Training Paces for 5K to 15K runners

GVH Gear: If you want to order gear with the new GVH logo, you can go to our web page which has the link

https://www.goldenvalleyharriers.org/gvh-gear

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

GVH Results: You can help Scott with his report by sending him additional results, corrections, or a short write up of a race at

gvh results

Upcoming Events:

4/27/2025 Big Sur Marathon

4/27/2025 Hospital Foundation 5K 10K, Alameda

*5/4/2025 Mile of Truth 6 heats

5/4/2025 Avenue of the Giants marathon, half, 10k, Humboldt Redwoods State Park

5/18/2025 Bay to Breakers, SF, is it a race or a party?

5/17/2025 YOLO Run, Davis, CA, Necrotizing Enterocolitis (NEC) Awareness Day

5/17/2025 Moove your Hooves 5K, benefits UCD XC and T&F teams

5/18/2025 Chocolate Chase 5K Sacramento

5/24/2025 Park Run 5K, starts at Korematsu School, Free, this may become weekly

6/1/2025 Kaiser Permanente Women's Fitness Festival   Sacramento, CA

*6/7/2025 Impala Stampede 5K, SF

6/7/2025 Lake Tahoe Relay 7 person relay around the lake

6/7-8/2025 Golden West Invitational track meet, Cordova High School

*6/13/2025 Patagonia 5K SF not Argentina

6/21/2025 Club meeting

6/28 - 6/29/2025 WSER, contact Andrea to help on trail maintenance or GVH aid station

8/24//2025 Santa Rosa Marathon and half wine country

9/20/2025 Air Force Marathon, Dayton, OH

*11/9/2025 Clarksburg Country Run, 30K, half, 10K, 5K

*12/7/2025 CIM 

12/14/2025 Honolulu Marathon, No time limit. (7 GVHers going so far)

*12/14/2025 Christmas Relay, SF

Let me know if there are events that you want added to the calendar.

*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.

Training Paces

https://www.goldenvalleyharriers.org/this-weeks-workouts/training-paces

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

Weekly Workouts

Looking to run with others in Davis? 

• Tuesday Speed Workout - Meet at 5:45 PM: 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 morning UC Davis Track Workout - Meet at 7:45 AM (101 Russell Blvd, Davis, CA 95616): Joachim, cooldood47_2000@gmail.com

• Thursday Evening Long Slow Run - Meet at 5:55 PM (the Shovels by the Arboretum).

• Saturday Morning Longer Faster Runs - Meet at 8:00 AM (Fleet Feet Davis, 615 2nd Street, Davis, CA) Nicole, osorionicole64@gmail.com  Most do the 7 or 10 mile loop but several take a short 4 mile loop in the arboretum.

Running Routes

https://www.goldenvalleyharriers.org/this-weeks-workouts/running-routes

Coaching

Tim Weaver, PhD (2024 CIM finisher in 3:00:13) will be joining Craighton Chin, MD in designing our workouts especially our Tuesday night speed workouts. These workouts are often adjusted to accommodate the changing weather conditions.  The workouts 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.  We go by the dictum that the best training plan is to avoid injury.  We 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