10/13/2026 Tuesday Speed Workout - South Putah Creek Ladder

Next XC race is this Sunday at China Camp. No race registration and slots are limited due to race permit. 70+ men are in first place and 60+ men are in third place. In an odd quirk of scoring, Joannie is third among 50+ and 4th among 60+ women. https://raceroster.com/events/2026/119734/the-tamalpa-challenge-2026

5:55 pm Meet up at the first water fountain near Da Vinci court to warm-up. This workout is a bit longer and is good training for Martinez XC and CIM.

6:10pm Intervals begin: 

400m, 1 minute rest, 1200m, 2 minute rest, 1600m, 3 minute rest. All intervals are at Interval (10K) pace. Repeat. 

First interval is to Drew Circle, second interval is to Drummond, third interval back to the start. Threshold effort is the recommended pace but you can pick up the pace on the second set to suit your training needs.

Options: 

1. Those wishing to run a more continuous run can finish with the group at a moderate 10 minute per mile pace.

2. On the second repeat, you can use the return 1600m as your cool down which will give you our usual goal of about 5K of interval work.

3. On the second repeat, feel free to run the 1600m as fast as you feel comfortable.

4. CIM runners, Daniels recommends 5 days before your race that you should run a workout like this at threshold pace (half marathon pace).

5. If you are aiming for Martinez or National XC championships, you should run closer to 10K 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: in...@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:

10/10/2026 Granite Head Trails and Ales

10/11/2026 XC Tamalpa Challenge, China Camp-

10/17/2026 XC Willow Hills, Folsom

10/18/2026 Ironman California, Volunteer link

10/24/2026 XC Aggies Open, Martinez

*11/2/2026 Clarksburg Country Run 30K, Half, 10K, 5K - CIM training

11/8/2026 Run the Parkway, Half, 20m

11/15/2026 XC Championships, GGP, SF 

11/21/2026 Davis Turkey Trot Half Marathon, 10K, 5K

*12/6/2026 CIM - California International Marathon

*12/20/2026 Christmas Relays, SF

Let Craighton or Ethan 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? 

• 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 UC Davis Track Workout - Meet at 7:45 AM (101 Russell Blvd, Davis, CA 95616): Joachim, cooldood47_2000@gmail.com

• Saturday Morning Run - Meet at 8:00 AM (Fleet Feet Davis, 615 2nd Street, Davis, CA) club members typically run our 4, 7 and 10 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 provide 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