10/28/2025 Tuesday Speed Workout - Mt. Covell

5:50 pm Meet at the bus stop on F street and Covell. This hill workout, especially the downhill portion, is good training for CIM.

6:10 pm Intervals begin: 

8 x 600m at Half Marathon pace or max of 3 minutes with 1 minute rest. You should be able to talk and maintain a similar effort up down the hill. Take the first couple of repeats easy and try to negative split. 

4 x 100m on H street. 

Options: 

You can run continuously at 10:30 pace and restart with the group. (600m in 4 min = about 10:30 pace).

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:

10/31/2025 GVH Golf Outing, Wildhorse Golf Course (email jrsammy2@gmail.com to participate)

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

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

11/9/2025 Run the Parkway, 20 mile, Half, American River Bike Trail (15% OFF CODE: 26GVH26)

11/12/2025 Book Club Meeting, location TBD
*11/16/2025 XC PA Championships GGP, SF, Targeted Race

11/22/2025 Davis Turkey Trot

11/27/2025 Woodland Turkey Trot, Thanksgiving Day, supports Yolo Food Bank

*12/7/2025 CIM
12/14/2025 Honolulu Marathon, No time limit. 1 mile and 10K options.
*12/14/2025 Christmas Relay, SF

2/1/2026 San Francisco Half, 10K, 5K

3/1/2026 Napa Valley Marathon

3/8/2026 ASICS Los Angeles Marathon, Los Angeles, CA

4/20/2026 Boston Marathon

6/6/2025 Tahoe Relay

6/27 - 6/28/2025 WSER, contact Andrea Brunsman to volunteer at our GVH aid station

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