This Week's Workouts

9/21/2021 Fall equinox workout

7/22/2023 Mile time trial start

Mark Murray at 5:39

Sylvia pacing Pam in at 5:56

8/20/2022 Santa Cruz XC race

2/20/2024 Tuesday Speed Workout - UCD Track


5:50 pm Meet up at UC Davis track. 


6:10 pm Intervals begin. 

2 x (200m R pace : 200m jog) 

2 x (400m R pace : 400m jog)

1 x 800m R pace : 800m jog

2 x (400m R pace : 400m jog)

2 x (200m R pace : 200m jog) 

(3200m at R pace and 3200m jog = 6400m 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


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.


Upcoming Events:

2/25/2024 Davis Stampede contact Mark or Ernie if you would like to be a pacer. Signup list to staff the GVH tent. Discount code for registration GVHDS

*3/2/2024 John Frank Memorial NorCal 10 mile Redding

3/3/2024 Napa Marathon

3/16 - 3/17/2024 Shamrock’n weekend, half marathon on Sunday

3/17/2024 Dublin 5K Discount code HARRIERS

*4/7/2024 SacTown 10 Mile

*4/14/2024 The Great Race 4 mile Saratoga

4/15/2024 Boston Marathon

4/28/2024 Big Sur Marathon

4/28/2024 Eugene Marathon and Half, 5K on 4/27

5/5/2024 Ave of the Giants Marathon, Half, 10K

5/5/2024 Vancouver Marathon / Half

*5/19/2024 Mile of Truth Danville

5/19/2024 SF Bay to Breakers

*6/1/2024 Stow Lake Stampede 5K 

6/1 - 2/2024 Golden West Masters track meet Cordova HS

6/9/2024 Dipsea 

6/29 - 6/30/2024 WSER 100 contact Ling-ru or Aryn to volunteer on trail maintenance or aid station

8/25/2024 Santa Rosa Marathon / Half

*10/6/2024 Urban Cow Half

*11/10/2024 Clarksburg Half / 20 mile

*12/8/2024 CIM

*12/15/2024 Christmas Relays

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. 

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: Norman cacoppinger@att.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