This Week's Workouts

Group Photos

6/11/2024 Mace Ranch Park workout

6/4/2024 Community Park workout

5/28/2024 Mt. Covell hill workout

9/21/2021 Fall equinox workout

9/17/2024 Tuesday Speed Workout - Mace Ranch XC Loops.

We are continuing our XC season workouts. On 9/21, we will field our first 70+ team of Goltz, Schneir, and Taxiera. Cynthia would like some other GVH women to join her at the Rebels Challenge in Carmichael. 

5:50 pm Meet up at the big oak tree next to Korematsu School. Weather should be the same as last week.

6:10 pm Intervals begin: 

6 x 4 minutes at Threshold pace with 3 min jog recovery. 

Options: 

• You can cut out the hill in the beginning.

• Reverse directions with each loop.

• You can run continuously at 14 minutes per mile pace or faster to stay with the group start.

• Faster runners will do the 1 K loop

• Most runners will do the 800 m XC loop

• You have a 760 m paved option

800 m loop

1 K loop

760 m loop

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:

9/14 - 9/22 - Sacramento Running Week activities and meet-ups around Sacramento.

9/20/2024 GVH Annual Golf Outing, 8:30 am - 17 out of 20 slots are filled. Contact Jim Samartino to RSVP and join the fun (jrsammy2@gmail.com) @ Wildhorse Golf Club

9/20/2024 Sacramento Running Week Party, 5-9:30 pm, Bike Dog, E. Sacramento, CA

*9/21/2024, Sat, PA XC Rebels Challenge, Carmichael, pre-reg closes 9/19. Contact Joannie or Craighton if you want to race.

*9/28/2024, Sat, PA XC Garrin Park, pre-reg closes 9/26

10/5 - 10/6/2024 San Jose Rock n Roll Half, 10K, 5K

10/6/2024 Urban Cow Half

10/12/2024 Granite Head Trails and Ales - Granite Bay, CA

*10/13/2024, Sun, PA XC Tamalpa Challenge San Rafael, pre-reg closes 10/5

10/19/2024 California Fall Classic at Lake Sonoma (55K and 100K) - Healdsburg, CA

*10/20/2024, Sun, PA XC Phil Widener Open, Santa Rosa. Pre-reg closes 10/17

10/22/2024, Mile Time Trial, UCD track

*10/26/2024, Sat, PA XC Matt Yeo Aggie, Martinez, pre-reg closes 10/25

10/27/2024 Marine Corps Marathon (and 10K, 50K) - Arlington, VA

*11/3/2024, Sun,  PA XC Willow Hills, Folsom. Pre-reg closes 11/1.

11/3/2024, This is the deadline to run a qualifying race to enter the WSER 

*11/10/2024 PA RR Clarksburg Country Run (5K/10K/Half/30K) - Clarksburg, CA

11/10/2024 Run the Parkway Half / 20 mile, SRA’s alternative to Clarksburg.

11/16/2024 Lake Chabot Trail Runs (8K to 50K), Castro Valley, CA

*11/17/2024, Sun, PA XC Championships GGP, SF

11/23/2024 Davis Turkey Trot

11/28/2024 (Thanksgiving Day) Run to Feed the Hungry - Sacramento, CA

*12/8/2024 PA RR CIM

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

*12/15/2024 PA RR Christmas Relays

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? 

• 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 (Sudwerk Brewing Co., 2001 2nd St, Davis, CA) up to Sep 19.

  • NOTE: We are moving the Thursday evening start location to the Shovels by the Arboretum starting on Sep 26.

• 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

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