9/21/2021 Fall equinox workout

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: 

1. Slower runners  can cut across the field to regroup.

2. You should aim to run negative splits. If you can’t, you are running too fast.

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.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