6/11/2024 Mace Ranch Park workout

6/4/2024 Community Park workout

5/28/2024 Mt. Covell hill workout

9/21/2021 Fall equinox workout

7/23/2024 Tuesday Speed Workout - 400 m repeats

5:50 pm Meet at Covell Park by tennis courts, north of the high school. Although it will be a hot day, it will drop below 100 by 6pm.  There is a fountain and restrooms,  but you should consider bringing your own water. We are in XC training. 

6:10pm Intervals begin: 

4 x 90 seconds or 400m with 90 sec recovery. 3 minute jog. Repeat x 2 (3 cycles total). 

1. This is approximately  3.8 miles total

2. If you run at a steady continuous pace around the loop, you will be at 9:22 minutes per mile pace.

3. Adjust your pace and number of intervals to your training needs.

4. New interval will start every 3 minutes.

5. We can reverse direction with each cycle.

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

Recommended Training Paces for 5K to 15K runners

GVH High School XC fundraiser: We have already raised $350. If you would like to donate, go to https://www.paypal.com/donate/?hosted_button_id=RW8MBCEARZQAQ

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:

7/27 - 7/28/2024 Jack and Jill marathon and half, it is downhill

7/28/2024 Blood, Sweat, and Beers Trail Run - Auburn, CA

8/24/2024 Double Dipsea

8/25/2024, Sun, PA XC SCTC Challenge, Santa Cruz, CA (now on a Sunday)

8/25/2024 Santa Rosa Marathon / Half

9/8/2024, Sun, PA XC Golden Gate Park, SF

9/21/2024, Sat, PA XC Rebels Challenge, Carmichael

9/28/2024, Sat, PA XC Garrin Park

10/5 - 10/6/2024 San Jose Rock n Roll Half, 10K, 5K

10/6/2024 Urban Cow Half

10/13/2024, Sun, PA XC Tamalpa Challenge China Camp / San Rafael

10/19/2024 California Fall Classic at Lake Sonoma (55K and 100K) - Healdsburg, CA

10/20/2024, Sun, PA XC Phil Widener Open, Santa Rosa

10/26/2024, Sat, PA XC Matt Yeo Aggie, Martinez

11/3/2024, Sun,  PA XC Willow Hills, Folsom

*11/10/2024 PA RR Clarksburg Half / 20 mile, traditional last big run before CIM

11/17/2024, Sun, PA XC Championships GGP, SF

11/23/2024 Davis Turkey Trot

11/28/2024 (Thanksgiving Day) Run to Feed the Hungry - Sacramento, CA

*12/8/2024 PA RR CIM

12/14/2024 USATF Club Cross Country Championships - Tacoma, WA

*12/15/2024 PA RR Christmas Relays

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. 

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 morning UC Davis Track Workout (101 Russell Blvd, Davis, CA 95616): Joachim, cooldood47_2000@gmail.com

• Thursday Evening Long Slow Run (Sudwerk Brewing Co., 2001 2nd St, Davis, CA): Steve S., stevenshaffer95616@gmail.com

• Saturday Morning Longer Faster Runs (Fleet Feet Sports, 615 2nd Street, Davis, CA) Nicole, osorionicole64@gmail.com  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