This Week's Workouts

12/3/2024 Tuesday Speed Workout - UCD Track


CIM is next weekend so Tim, who will lead this workout, has selected this set for his CIM taper. Tim has agreed to help coach GVH and plan workouts this spring. Let TIM and I know if there are some races you are aiming for. Tim and I are not trained coaches; however, we have a feel for the local training environment and needs of GVHers. 


5:50 pm Tuesday Speed Workout - Meet at the UCD Track

6:10pm Intervals begin: 


Options:



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:

*12/8/2024 PA RR CIM

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

12/14/2024 GVH Holiday Party:Ethan would like you to fill it out by the end of November: https://forms.gle/JAieaUuBaW7FE3jDA

*12/15/2024 PA RR Christmas Relays, So far, we have two teams.

12/19/2024 Christmas Light Run hosted by Susan, details to follow.

2/23/2025 Davis Stampede

3/1/2025 Way Too Cool 50K

*3/1/2025 John Frank Memorial 10 mile, Redding

3/2/2025 Napa Marathon

3/15 - 3/16/2025 Shamrock’n 5K, 10, Half Marathon, Sacramento, CA

3/29/2025 Lucky Run, Davis

*4/6/2025 SacTown 5K, 10 mile

4/21/2025 Boston Marathon

4/27/2025 Big Sur Marathon

5/18/2025 Bay to Breakers, SF, is it a race or a party?

*6/1/2025 Impala Stampede 5K, SF

6/7/2025 Lake Tahoe Relay, we had a team last year.

*6/15/2025 Patagonia 5K SF not Argentina

6/28 - 6/29/2025 WSER, contact  Aryn to volunteer on trail maintenance or 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? 



Running Routes

https://www.goldenvalleyharriers.org/this-weeks-workouts/running-routes


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