This Week's Workouts

getting ready for a workout

Upcoming events:

Time to renew your GVH membership for 2020: Membership link

Endowment fund drive: The $500 matching donation has been exceeded. You can still donate at Membership page.

Congrats to Kelly Barber who defied the odds (he had a 1.3% chance) and was selected in the WSER lottery.

12/14 GVH Holiday Party - RSVP so we have adequate refreshments and tables set up.

12/10/2019 Tuesday Speed Workout - Community Park

No rain. We are continuing our easy base building with longer intervals and short recovery; however, you can increase the intensity to suit your training goals. This is a 1.14 mile out and back so if you make it all the way to the fence at the tennis court in 3:30 and back in 7, that would be about a 6:19 mile. Most will be running about .8 to 1.0 mile.

1745 - Meet up at FF

1750 - Scout team heads out.

1755 - Second team heads out

1810 - Meet up at the swimming pool in Community Park.

1815 - 3 x 7 minutes at Marathon to Threshold pace. Run north towards the tennis courts in Covell Park for 3:30 then turn around. 1 minute rest.

You can look up paces at: https://www.goldenvalleyharriers.org/training-paces

1850 - cool down to FF. Please avoid leaving stuff in the store if you are getting back after 7 pm or ask somebody going back early to get your stuff out.

Additional workouts this week:

Thursday morning crew departs from the corner of Mercedes and Grande at 0555 for 5 - 7 miles.

Thursday evening departs FF at 1755 for about 7 miles.

Saturday Morning:

7 - 10 miles from FF at 8 am.

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

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.

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.

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