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
800m xc
760M paved
960m Paved
4/16/2024 Tuesday Speed Workout - 6 x 800m Mace Ranch
5:50 pm Tuesday Speed Workout - Meet up at the big oak tree next to Korematsu School. You will have 1 XC and 2 paved options, but new interval starts every 7 minutes.
6:10 pm Intervals begin:
6 x 800m or max of 4 minutes at Threshold pace with 3 min jog recovery.
Options:
You can cut out the hill in the beginning.
Reverse directions with each loop.
You can run continuously at 14 minutes per mile pace or faster to stay with the group start.
If you do not want to run XC on the grass, I have a 760m and 960m paved options. Slower runners take the 760m loop and faster runners take the 960m loop.
800m XC loop
960m paved loop
760m paved loop
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.
GVH Results: You can help Scott with his report by sending him additional results, corrections, or a short write up of a race at gvh results.
Upcoming Events:
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
5/19/2024 All Comers Track Meet Rancho Cordova
*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.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