This Week's Workouts

9/9/2025 Tuesday Speed Workout - North Star Loops

Keeping with the objective of last Tuesday’s workout of improving endurance by raising the anaerobic (lactate) threshold, this week we will do a tempo workout.

5:50 pm

Meet at the T-intersection of the bike path by Baja Playground. This intersection is just north of the bike/pedestrian bridge over Covell Blvd.

6:10pm

Intervals begin. We will run some combination of two loops (see attachments) at marathon pace or a bit faster.

- 2 x 3.25 mile loop with 2 minute rest or 

- 2 x 2 mile loop with 2 minute rest or

- 3.25 loop, 2 minute rest, and 2 mile loop.

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: in...@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:

Bold text means newly added

9/7/2025 Cancer Champions Run Walk Roll, Sacramento GVH10 code

*9/13/2025 XC Garin Park, Hayward (Womens XC targeted race)

9/13/2025 Mt. Rose Hill Climb, Reno, NV

9/14/2025 Buffalo Stampede 10 mile, Sacramento

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

*9/20/2025 XC Rebels Challenge, Carmichael

9/27/2025 Friends of the Poor Walk/Run, St. James Church-Davis

*9/28/2025 XC Phil Widener Empire Open, Santa Rosa

*10/12/2025 XC John Lawson Tamalpa Open, China Camp

*10/18/2025 XC Willow Hills, Folsom

10/19/2025 Heart of Cool 5K/10K/Half marathon, Cool

*10/25/2025 XC Matt Yeo Aggies Open, Martinez

10/26/2025 Andie’s Aggiathlon, UC Davis campus ($10 off age group triathlon goclubtri)

*11/1/2025 GGP Open and National Masters 5K Championship, SF

*11/2/2025 Clarksburg Country Run, 30K, half, 10K, 5K *date correction

11/9/2025 Run the Parkway, 20 mile, Half, American River Bike Trail

*11/16/2025 XC PA Championships GGP, SF

11/22/2025 Davis Turkey Trot, *date correction

*12/7/2025 CIM 

12/14/2025 Honolulu Marathon, No time limit. 1 mile and 10K options. (7 GVHers going so far)

*12/14/2025 Christmas Relay, SF

4/30/2026 130th Boston Marathon, Hopkinton, MA

Let Craighton or Nicole 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