9/21/2021 Fall equinox workout

9/27/2022 Tuesday Speed Workout - Wildhorse Mile Repeats

5:45 pm Meet up near the bridge that goes over the creek on the east end of the trail on the periphery of Wild Horse Golf course. You can park your bikes on the north east corner where there is a bench. There is plenty of street parking along Rockwell Dr / Ct.

6:10 pm - 3 or 4 x 1 mile or a max of 7:30 minutes with 2:30 minute rest. Restart every 10 minutes. Those wishing to do only 3 repeats, use the last mile for cool down back to the start. Martinez XC at the end of October is flat and on a similar surface. Your goal pace is somewhere between your 5K and 10K race pace.

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

https://www.goldenvalleyharriers.org/training-paces

10/2/2022 Urban Cow Half Marathon

10/9/2022 XC Tamalpa - 4.2 miles, China Camp, Targeted Race

10/15/2022 XC Willow Hills - 5K, Folsom

10/15/2022 Roctobrewfest - 5K, 5 mile

10/29/2022 XC Matt Yeo Aggie Open - 4.2 miles, Martinez

11/6/2022 Run the Parkway 20 mile and half marathon, Sacramento

11/13/2022 Clarksburg Country Run 5K, 10K, Half, 30K - the tune up for CIM

11/19/2022 Davis Turkey Trot 2 mile, 5K, 10K, (unofficial 15K), and half marathon, contact Mark for pacing opportunity

11/20/2022 PAUSATF XC championships

12/10/2022 USATF National Club XC championships

12/4/2022 California International Marathon

12/18/2022 Christmas Relays, Lake Merced, SF

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.net . Most 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