9/21/2021 Fall equinox workout

9/19/2023 Tuesday Speed Workout - 7 x 700m repeats

5:50 pm Meet at the Davis Cemetery at Pole Line and 8th.  Sunsets at 7:09 so this may be the last time we do this workout this fall.

6:10 pm Intervals begin: 

7 x 700m  or max of 3:30 minutes at Threshold pace with 2:30 min jog recovery. New interval starts every 6 minutes. We will start on the north side of the loop, run to the top of the hill, then over to the path.  

Options: 

• Recovery jog up the grassy hill

• If you stay on the trail and cut out the hill, the loop is just over 600m.

• Alternate clockwise, counter clockwise.

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

Recommended Training Paces for 5K to 15K runners

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.

Upcoming Events:

10/1/2023 PA Road Urban Cow Half

10/8/2023 PA XC Tamalpa, China Camp San Rafael - Fleet Week that weekend. Good opportunity to grab lunch then hike up to the Marin Headlands to watch the air show.

10/15/2023 PA XC GVH Lagoon Valley XC Challenge - we will need plenty of volunteers to put this on.

10/21/2023 PA XC Willow Hills, Folsom

10/28/2023 PA XC Matt Yeo, Martinez. Flat and fast.

11/05/2023 PA XC Garin Park, Hayward

11/12/2023 PA Road Clarksburg 30K, Half, 10K, 5K

11/18/2023 PA XC Championships, SF

12/3/2023 PA Road CIM

*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 Track Workout: Joachim, cooldood47_2000@gmail.com

Thursday morning (6:30 am, ~6-7 miles with optional tempo): Pam, runquistbp@aol.com 

Thursday Evening Long Slow Run: Steve S., stevenshaffer95616@gmail.com

Saturday Morning Longer Faster Runs: Norman cacoppinger@att.net.  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