9/26/2023 Tuesday Speed Workout - 5 x 1K XC loop
5:50 pm Meet in Community Park by the tennis courts and swimming pool. If you are racing XC, go up and down those little hills in between the arts center and rainbow city.
Short article that building movement into your day is important in preventing back and neck pain while improving posture.
6:10 pm Intervals begin:
Sunsets at 6:56 and workout lasts 40 minutes so we should finish before it gets dark.
5 x 1K or max of 5 minutes at Threshold pace with 3 min jog recovery.
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 email@example.com.
10/1/2023 PA Road Urban Cow Half
10/8/2023 PA XC Tamalpa, China Camp San Rafael - Fleet Week that weekend. Good opportunity to grab lunch then hike up to the Marin Headlands to watch the air show.
10/15/2023 PA XC GVH Lagoon Valley XC Challenge - we will need plenty of volunteers to put this on.
10/21/2023 PA XC Willow Hills, Folsom
10/28/2023 PA XC Matt Yeo, Martinez. Flat and fast.
11/05/2023 PA XC Garin Park, Hayward
11/12/2023 PA Road Clarksburg 30K, Half, 10K, 5K
11/18/2023 PA XC Championships, SF
12/3/2023 PA Road CIM
*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. In the past, joining the PAUSATF after November 1, the membership was good for the following year.