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.

1/25/2022 Tuesday Speed Workout - UCD track


5:45 pm Meet up at UC Davis track. The track may be dark so consider wearing a headlight.


6:10 pm Intervals begin (at the request of a few people with day jobs, start time is delayed 5 minutes to allow a little more commute time):

8 x (400m at R pace with 400m recovery jog) Go only as fast as you feel comfortable. Try to negative split so that your last few are at your 400m R paced interval time.


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


Training is mandatory, racing is optional.


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


Upcoming events


2/6/2022 SF Half marathon, 10k, 5k

2/12/2021 All Comers track meet, Vacaville HS.

2/20/2022 Davis Stampede Half, 10k, 5k, Mark and Ernie will be organizing pacers

3/6/2022 Napa Valley Marathon, Half, 5K (suggested by Andrew Liu)

3/12/2022 Shamrockn 5K/10K

3/12/2022 Catalina Island Marathon, 10K, 5K, (suggested by Ed Ballerini)

3/13/2022 Shamrockn Half marathon

4/18/2022 Boston Marathon (suggested by Allison)

4/24/2022 Big Sur Marathon

5/1/2022 Avenue of the Giants Marathon, Half, 10K

5/15/2022 SF Bay to Breakers

6/25-26/2022 Western States Endurance Run (running for GVH: Aryn Yancher)

7/24/2022 Blood, Sweat, Beers trail run

8/28/2022 Santa Rosa Marathon

9/4/2022 GVH Lagoon Valley XC Challenge

Let me know if there is an event that you want me to add to the list above.


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