This Week's Workouts

getting ready for a workout


We are in mid cycle of spring training. We will be focusing on some shorter distances with the new Blue Mile Race marking the end of the season and the start of training for XC.

GVH'ers, In an abundance of caution while following the advice of the White House to limit gatherings and mirroring our fellow running club the Buffalo Chips we're going to suspend our normal weekly workouts. Group gatherings are to be limited as of today. Please refrain from meeting at Fleet Feet for our normal Tuesday, Thursday, Saturday runs. We'll continue to post these on our website.

Wash your hands and stay safe!

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


Tuesday 7/7/2020 Speed Workout, Half mile repeats

We are repeating last week's workout.

Phase I training should be 3 - 4 weeks of easy runs. New runners, runners recovering from injury, or runners just wanting to build their base should get comfortable with steady runs of 30 minutes before getting into more intense intervals.


These half mile repeats should be done at Easy pace. This is all on grass, or dirt with a couple of short hills so an Easy pace is equivalent to Marathon pace and Marathon pace equivalent to Threshold pace.


The workout:

4 - 6 x half mile loop at Easy pace with 1 - 2 minute rest period. After each interval, you should not feel spent and you should recover quickly. During the rest period, do dynamic stretching.


This little loop is in Mace Ranch Park by Korematsu school. Start at the giant oak tree, go across the soccer field, up and down the hill on the west end, u-turn then up and down the hill again, go behind the baseball diamond, over to the single track dirt loop on the east end, then back to the giant oak tree. This is slightly longer than half a mile. Alternatively, you can run the cemetery loop.


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

Mace ranch park

This workout starts at the giant oak tree by Korematsu School playground



Additional workouts this week (members receive additional meet-up notices):

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

This is the current guidance from the Yolo County Health:


Wearing a Face Covering is not required while engaging in outdoor recreation such as walking, hiking, bicycling, or running. But each person engaged in such activity must comply with social distancing requirements including maintaining at least six feet of separation from all other people not part of the same household to the greatest extent possible. Additionally, each person engaged in such activity should bring a Face Covering and wear it at times when it is difficult to maintain compliance with Social Distancing Requirements (as defined in Section 10.j of the Local Shelter Order), and should carry the Face Covering in a readily accessible location, such as around the person’s neck or in a pocket, for such use. Because running or bicycling causes people to more forcefully expel airborne particles, making the usual minimum 6 feet distance less adequate, runners and cyclists must take steps to avoid exposing others to those particles, which include the following measures: crossing the street when running to avoid sidewalks with pedestrians; slowing down and moving to the side when unable to leave the sidewalk and nearing other people; never spitting; and avoiding running or cycling directly in front of or behind another runner or cyclist who is not in the same household.

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.