This Week's Workouts

9/21/2021 Fall equinox workout


Mile time trial runners 6/22/2021.

GVH occasionally does time trials throughout the year to help members get a sense of their current fitness.

8/20/2022 Santa Cruz XC race


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.


1/31/2023Tuesday Speed Workout - UCD track - the mile


5:45 pm Meet up at UC Davis track. 


6:10 pm Intervals begin: 

2 x (200m R pace : 200m jog)

5 x (600m R pace : 400m jog)

2 x (200m R pace : 200m jog)

3800m at R pace and 2800m jog = 5600m total)

Options: 


Training is mandatory, racing is optional. The best training plan is don’t get injured.


Recommended Training Paces for 5K to 15K runners


Upcoming Events:

Let me know if you have an event to add to the list.

2/26/2023 Davis Stampede 5K 10K Half, pacers needed, contact Mark

3/5/2023 Napa Valley Marathon

3/11/2023 Shamrock’n 5K 10K

3/12/2023 Shamrock’n Half Marathon

3/19/2023 Oakland Marathon Marathon starts at 7am, Half at 9am

3/19/2023 Dublin 5K  carpool, contact joannie

4/2/2023 Sactown 10 miler

4/17/2023 Boston Marathon

5/7/2023 Avenue of the Giants 10K, Half, Full Marathon

5/7/2023 Bloomsday Spokane 

5/7/2023 Vancouver Marathon and Half

5/21/2023 Bay to Breakers SF

6/11/2023 Dipsea 

6/24/2023 Western States Endurance Run contact Ling-Ru to volunteer at the aid station and if you are interested in applying for the club slot in the run.

7/23/2023 Wharf to Wharf Capitola, this last storm took out the pier

10/15/2023 GVH Lagoon Valley XC Challenge - new date

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

Looking to run with others in Davis? 


Tuesday Speed Workout: 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 Track Workout: Joachim, cooldood47_2000@gmail.com

Thursday morning (6:30 am, ~6-7 miles with optional tempo): Pam, runquistbp@aol.com 

Thursday Evening Long Slow Run: Steve S., stevenshaffer95616@gmail.com

Saturday Morning Longer Faster Runs: Beth B, beth.bourne@sbcglobal.netMost do the 7 or 10 mile loop but several take a short loop in the arboretum.

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