7/29/2025 Tuesday Speed Workout - Mt. Covell 

5:50 pm Tuesday Speed Workout - Meet up at the bus stop on F str and Covell. Weather will be warm but a cooling Delta Breeze will be kicking in. First XC race is in 4 weeks. If you would like to consider racing, join the PAUSATF now and specify GVH club #135 for your affiliation. It can take a few days to activate your membership. If you need financial assistance, talk with Joannie or Craighton.

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:

8/2/2025 Susan B Anthony Women’s 5k, Sacramento

8/14/2025 GVH Club Meeting

8/23 - 8/24/2025 Santa Rosa Marathon/Half/10k/5k

*8/24/2025 XC Santa Cruz
*9/13/2025 XC Garin Park, Hayward

9/14/2025 Buffalo Stampede 10 mile, Sacramento

9/20/2025 Air Force Marathon, Dayton, OH
*9/20/2025 XC Rebels Challenge, Carmichael

*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

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

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

*11/9/2025 Clarksburg Country Run, 30K, half, 10K, 5K
*11/16/2025 XC PA Championships GGP, SF

11/23/2025 Davis Turkey Trot

*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

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 PAUSAT 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