This Week's Workouts
getting ready for a workout
GVH officially meets three times a week for workouts. Unless otherwise noted, all runs start and finish from Fleet Feet Sports, 615 2nd Street, Davis, CA. If you are new, introduce yourself so we can watch out for you.
See the weekly e-mail sent out by Brendan Ward and/or copied here:
4/23/2019 Tuesday Workout - UC Davis Track
With No Excuses 5k coming up at the end of May, we'll be doing workouts geared toward that race (but still good for everyone else). If you want to race the 5k in May, then there will be a Saturday workout you can add to your schedule. If you register before April 27th, it is $35, a good price for a 5k these days. You can register here.
545 pm - Meet at FF
550 pm - advanced team leaves. Tomorrow will be about the warmest day so far of 2019 so let's do a shorter warm up around the first intramural field and beach volleyball to the track.
555 pm - second team goes
610 pm - meet at UCD track. 4 - 6 x 800m with minimum of 2 minute rest. If you are using a heart rate monitor, heart rate should be roughly below 110. First rep should be at a comfortable threshold pace. Last one at VO2 max. For example, if you do 21 minute 5K, first rep should be about 3:40, last rep will be about 3:15. Use the race equivalency calculator at this link: https://www.goldenvalleyharriers.org/training-paces
645pm - cool down run short or long.
4/18/2019 Thursday Workout
8-10 x 30sec-45sec hills
4/20/2019 Saturday Workout
10 miles easy/steady with 8 x 1 minute @ 5k effort w/2min easy (not jogging)
Brandon's Previous Message About The General Outline of Training Plans:
A) Most Tuesday workouts will fit into a 60min window including warm up and cool down so people can get on with their evenings. If you want to add on or do more intervals, then you can do so.
B) Once a month, there will be a "bigger workout" that will in some ways simulate a race and get some of that VO2 max/racing stimulus our systems need, especially if we're not racing that much. This monthly workout may last more than 60min (especially if we do the Michigan or Putah Creek drill) but may still fit in the window (if we do Deeks Quarters or a 3200m time trial). It will depend.
The schedule will look something like this:
1st Tuesday of the month: fartlek lasting between 20 minutes and 30 minutes
2nd Tuesday of the month: long intervals + short intervals (ex. 5x3min @ 10k + 5 x 200m @ 800m)
3rd Tuesday of the month: A mix of tempo and faster stuff (ex. 10min tempo, hills, 10min tempo)
4th Tuesday of the month: Race simulator (ex. the Michigan, SOB 2K)
*Rinse and Repeat
These are the regular workouts that occur just about every week:
Tuesday nights - 5:45 p.m. - The Speed Workout
This workout changes every week, but it usually includes a 1 - 2 mile warm-up, 2 - 4 miles of tempo or intervals, and a 1 - 2 mile cool down. If you are a slower runner, you can usually keep up with the warm up and cool down, then adjust the speed portion to your ability. If you want to become a faster runner, this is the workout to make. The specific workout details are announced on club e-mail distribution list or the website.
Thursday Morning - 5:55 a.m. (TBD)
This group meets at Mercedes and Grande in North Davis and departs promptly at 5:55 am. The workout usually has a 2 mile warm up, a 2 - 3 mile tempo, and a 1 mile cool down. We try to be finished by 7 am since most of us have to go to work.
Thursday nights - 5:45 p.m. (meeting time); 5:55 p.m. (departure time)
These tend to be easy mileage and/or recovery runs. There are two standard loops of 6-7 miles. The main loop goes on the west UC Davis campus, and the "winter loop" goes East into Davis on a route that has good lighting and light traffic. Occasionally people will do hill repeats or another workout but start at the same time/place.
Saturday mornings - 8:00 a.m.
The standard distances are 7 or 10 miles, usually at a social pace. Marathoners often tack on additional miles before or after. GVH members will receive emails on runners wanting to meet early to tack on extra miles.
Additional workouts: GVH members receive notices by email of meet-ups, trail runs, racing, social events, retreats, and trips.