The gO! Running Group is a Roseville based recreational running group that aims to provide group running opportunities for runners of all abilities. Although our focus is primarily on 5K to marathons, we have members who have completed triathlons (including Ironman events) and ultras. We train on both roads and trails. We currently meet three times per week - Sunday mornings and Tuesday/Thursday evenings.

Monday, December 28, 2009

Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.
Sarah Condor

Tuesday, December 22, 2009

gO! Winter Solstice Trail Run

Details for tonight's Winter Solstice Trail Run:

  • Meet at 6pm on corner of Twin Rocks Rd & Boulder Rd, Granite Bay, Placer, California 95650

  • We will be running/hiking a 5 mile single track trail with plenty of ups and downs.

  • Bring a head light or flashlight as it will be dark in the trees and there will be almost no moon..

  • Wear shoes and clothes that you do not mind getting VERY dirty and muddy.

  • Parking will be tight so we will have to double park and block each other in. Carpool where possible.

  • EVERYONE welcome. We will probably have two pace groups, but otherwise we run/hike as a group, no single runners this time!

  • Wear you anti-mountain lion perfume as we will not be alone in the dark! Just kidding!

Thursday, December 17, 2009

Operation Holiday Spirit is a gO!


  • Join us as we run through the lights tonight at our annual gO! Candy Cane Lane run. We will meet at 6pm outside Round Table Pizza in the Bel Air shopping center on the corner of Sunset and Stanford Ranch. We will run a .9 mile loop 2-3 times through the most decorated neighborhood in the area. Be sure to wear your gO! shirt and all the winter holiday spirit wear you can find!

  • Sunday- Join us for the Free Fleet Feet Fun Run this Sunday down by the river. This is a free run put on by Fleet Feet. Please bring a toy to donate. You can check out the details at: Last year we ran the race as one big gO! group and we will plan to do the same again (although you are more than welcome to "race" it). We will be meet at the Park and Ride between Sunsplash and In N Out at 8am to carpool down together. Again, wear you gO! shirt and you best holiday spirit wear!

Monday, December 14, 2009

2nd Annual gO! Winter Party

Please join us for our 2nd Annual gO! Winter Party this Friday (12/18) at 7pm at the newly designated gO! party house, Alan Lambert's (adress coming soon)! This will be a pot luck so please bring your favorite dish to share and an adult beverage of your choice. We will be providing all of the paper products and the non-alcoholic beverages. Please RSVP using the "Who's Racing Where" link below and be sure to post what you will be bringing. Families welcome! Don't miss out on the fun!!

Thursday, December 10, 2009

gO! Day at Fleet Feet Roseville & Fair Oaks

Fleet Feet Roseville and Fair Oaks will be offering 10% off all purchases for gO! members all day tomorrow (Friday, 12/11)! Be sure to stop in either location and grab some winter running gear and some presents for the holidays!

Tuesday, December 8, 2009


FYI We will be working out INSIDE tonight! There is no need to prepare to run in the expected 40 degree weather. We will still meet at the RHS Track and then move inside. Still plan to sweat though! See you all tonight!

Monday, December 7, 2009

Richard gOes to Boston!


Track Workout Tomorrow- Yes, we will still be meeting tomorrow night at 6pm at the track NO MATTER how cold, wet, snowy it is, OR how sore you are! I promise to have a couple surprises up my sleave that will make it worth your while! Don't miss this one!

Sunday, December 6, 2009

gO! 26.2

CONGRATULATIONS to all our great gO! runners who participated in the races today. We had some amazing results and have some amazing stories to share in the coming weeks! From Joe's first marathon in a blistering 3:26 to Richard's Boston Qualifying (unconfirmed but I think he got it) time, it was quite a gO! day! Some of us took our lumps (see pictures of me at mile 22) but WE ALL should pat ourselves on the back and buy ourselves a tall one, because we all were out there in the cold pushing our bodies to places they have never been! As the results and stories come in I will try to share them but PLEASE feel free to post your own summary in the comments section for all to read. No matter how you feel about your race, there is a group of gO! runners out there proud of you and wanting to hear how your race went!


Here are some tips to make the next few days as bearable as possible as we will all be hurting good come sunrise : )
  • Ice, Ice, Ice! Especially for those sore joints. An ice bath (although painful itself) is the best healing catalyst for your body. You need to get the swelling down before the body can begin to heal.
  • Massage. Beg, plead, and/or pay your way to a good massage. This will get blood flowing to your sore muscles and speed recovery.
  • Sleep. Your body repairs while you sleep, if you don't sleep, it won't repair. Even catnaps are extremely good for you as the body releases growth hormone each time you start to fall asleep. So if you take catnaps your body thinks you are going to sleep for a while and releases these hormones sparking the repair process. Even if you wake back up in ten minutes, the hormones have already been released and recover has begun.
  • Protein food. Your body needs protein to repair, so without it no repair can occur.
  • Movement. Move around every so often and get blood flowing to those muscles. Break down the lactic acid. You will notice you feel worse after sitting for a prolonged period, prevent it by moving your muscles as much as you can. An evening walk tonight and a morning walk tomorrow will work wonders.
  • No significant static stretching. When muscles are torn up static stretching can actually tear them more. Think movement and massage, not static stretching. Don't take this out of context, stretching is good, as long as it is dynamic (moving), just no static strain on those muscles.
  • Show up Tuesday for our track workout!!! I promise not to hurt you anymore!


Friday, December 4, 2009

CIM Race Logistics

For those folks participating and/or attending the CIM this Sunday here are some gO! group plans for the day. A lot of this will also apply for Vegas folks! Feel free to meet up with us for some and/or all of the following:
  • Race check-in/packet pick-up today (3-7pm) and tomorrow (9-5pm) at Sac Convention center
  • Tonight is the most important time to get good sleep! Go to bed early and take a nap mid-day tomorrow. It is found that most do not get good sleep the night before and surprisingly it has little effect on runners anyway. They say that as long as you get good sleep within the last 48 hours, you will be fine.
  • Remember, NOTHING NEW from here on out. No new restaurants, food, snacks, massage techniques, stretches, etc. If you did not do it in training, don't do it now! This includes giant "carbo-loading" meals and/or "hydrating" until you are completely bloated and your sodium completely diluted.
  • Get an easy 1-2 miles in tomorrow just to stretch it out and ease nerves. I even enjoy a mile or so at a brisk/racing pace. It feels good to loosen up the day before.
  • Race Day Weather- Mostly sunny, 10% chance of rain, slight wind, 34 degrees at start, 39 degrees by 9am. Dress in "disposable" layers. Do not overdress in permanent layers and then overheat at mile 2. Hat and gloves are BY FAR the best way to battle the cold. Disposable version are at Target for $1.99.
  • Carpool to the start. Some of us will be meeting at the Park and Ride between Sunsplash and In N Out at 6am to carpool to the drop off. Jeff Cutter's wife has volunteered to drive us to the start and drop us off. My car will be waiting at the finish to drive us back to the Park and Ride after the race. Don't be late, we will leave the Park and Ride at 6am sharp! Please let me know if you plan to meet us so I can make sure we have enough car space. As of now I am planning for Tim, Dennis, Jon, Jeff, Craig, and myself.
  • Either way, plan to arrive at the start no later than 6:15, it will be congested and crowded.
  • Do not eat too much within the hour before race start. Try to finish all your big eating by 5:30 or 6am. Then just sip a beverage or nibble on some "small" food between 6 and 6:40ish.
  • At the start line we will gather at the bike shop just behind the gas station on the corner of Auburn Folsom and Damn rd. This is just a place to warm up, stretch, and say good morning and good luck to each other.
  • Remember, DRESS WARM at the start line. You can then leave all of your extra warm clothes with race volunteers and they will transport it all to the finish. You will get your "clothes check" bag when you pick up your packet at the expo today or tomorrow. You will then use this bag to shed all extra layers just before you start the race and have access to the clothes immediately after finishing. You cannot dress too warm for the waiting period before the race.
  • Anne and others will be along the course if you need to drop clothes, gloves, hats, etc along the way. But, in my experience, disposable warm gear is best, that way you can drop wherever you like!
  • At the finish line we will gather on the corner of 10th and L st. to cheer on the finishers. This is the same spot as where we finished the 18 mile training run. This will hopefully give us a spot to cheer finishers on just before the line and hopefully will not be overcrowded.
  • My Tahoe will be waiting at the finish line for anyone who needs a ride home.
  • HAVE FUN!!!!

2 Days and Counting.....

Thursday, December 3, 2009

Casa's (Marathon) Comments

I think the hardest part of any marathon is the last few days leading up to it. All kinds of thoughts enter your head. “Am I ready?”, “Did I train enough?”, “How am I going to feel late in the race? And this doesn’t even take in to account the hypersensitivity to every little thing you worry about: “Is that sneeze the start of a cold?”, “Is my calf cramping?” This anxiety is perfectly normal. As a matter of fact, it you didn’t feel these anxious moments, it would be very unusual. How you handle this anxiety is important.
Channel your nervous energy into productive thoughts. Be confident in your training. You’ve done the mileage. Your race is going to feel like your good days (because adrenaline will help you through this). Realize that even though it may be a while before you get another chance to run a marathon, it’s not the end of your running career if your race does not go as planned (races rarely do). Create a tier of acceptable goals (ie: run a BQ time, if not, run a P.R., if not, run under 4:00 or 4:30,etc.) Allow yourself to have success no matter what happens (Just finish or learn what you might do differently next time.) Most importantly, keep things in prospective.
Find ways to motivate yourself (see previous Casa’s comments “Be positive”). Internal or external (or both). I’m going to write the names of the other gO! runners who are running CIM and LV on my arm (big enough that I can read without my glasses) to refer to when I approach a ‘funk’. Some of us are going to work through those tough times and persevere. If they can do it, I can do it. Be creative. Know that you really only need to focus on part of the marathon. The first part, especially, should be enjoyable. And I know, too, that when I’m done, I’m going to get a looong rest before I do this again (and I’m going to want to brag about it, not have to explain why I did poorly).
Ultimately, I know that this race is only a very small part of my journey. It’s like one step in a series of stairs in a high rise building. (Another step is that Park Avenue hill! or a triathlon or a 5K race where I’m trying to P.R.) So keep things in check. Use your nervous energy to your advantage and remember, we gO! for FUN.

3 Days and Counting.....

Wednesday, December 2, 2009

Sunday, November 22, 2009

It is very difficult to train for a marathon; but it is even more difficult to not be able to train for a marathon.
Aaron Douglas Trimble, Runner

Thursday, November 19, 2009

Congratulation to our finishers of the Run Sac Race Series this year! We had some high ranked folks and did quite well in our first year of participation! Our series finishers (did all 8 required races) included:

  • Leslie Gray 14th place woman
  • Anne Casagrande 23rd place woman
  • Melissa Gutzman 30th place woman
  • Allen Reid 29th place man

Great job runners!!!

Next year, we get our whole team involved!

Nothing's better than the wind to your back, the sun in front of you, and your friends beside you.
Aaron Douglas Trimble, Runner

Tuesday, November 17, 2009

Sunday's 18 Mile CIM Run

We will be meeting at Fleet Feet Fair Oaks on the corner of Madison and Fair Oaks Blvd at 7am for our 18 mile run. This will be a one-way run to the capitol along the CIM course. We will have cars at the capitol ready to shuttle folks back to Fleet Feet. If you a running a shorter distance you can either drive straight to the capitol and run down there and then help shuttle back, or you can park along the course closer to the capital and then get a shuttle ride back to your car. The shuttles will drive the course in reverse after the run so anywhere along the course is fine to start from. See the CIM course at
Please use the "Where is Everyone Running" log below to let folks know what you are doing and so we can see how many shuttle cars we need.

Monday, November 16, 2009

Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn out beliefs stop you from moving beyond yourself.
John Bingham, "Tools and Rules," Runner's World
In the 30 years I've been a runner I've run more than 150,000 miles. Still, some of the hardest steps I take are those first few getting out the door for daily runs.
Bill Rodgers' Lifetime Running Plan

Friday, November 13, 2009

gO! Runner of the Day- Julie Fogarty

Hi, I'm Julie Fogarty and I'm a runner. I can say that! Ha! Along with my other half, Michael,we've been running since we joined the No Boundaries group in March 09. Unfortunately I didn'tget to run in the NoBo race with the group, so my first race was on July 4th in Run the Crime out ofRoseville.I run in the 44-49 age group. So far I have run in several 5k races, a couple of 10k races and one1/2 marathon (see picture above: cowtown). I can't believe I ran in a 1/2 marathon. My PR was 2:28.Pretty good for a first time. I have signed up for the 1/2 marathon in the Run the River race on Nov 14th.I also will be running in the CIM as a member of the relay team: gO Team 2.I want to be a triathlete when I grow up. Next year I will be participating in at least one triathlon,maybe Eppie's Great Race. Though I don't know anything about Kayaking... Yet! I know that thereare other triathlons out at Rancho Seco that I'll have to check out.We have 2 kids, Kenzie (7) and Kyle (5). Kenzie runs occasionally, but Kyle doesn't have thestamina yet. He really wants to though. We live in Roseville, right on the Granite Bay/Rosevilleborder. I'm mostly a stay at home mom, and work behind the scenes at Princeton.Our other hobby is snowboarding. I think some of you even saw some of the pictures.We board in the winter and run the rest of the year. It's awesome!As you can see from my pictures there is quite a big difference from the before and after.I had gastric bypass surgery in April 2008. I lost 115 lbs. and I run to maintain, my health and my fitness.I never thought I would be a runner though. Run on....

Monday, November 9, 2009

The 20 Mile Run

Welcome to the Club!
Congratulations to the many gO! runners who joined the mythical fraternity of runners whom have completed the always painful, yet satisfying, 20 mile training run/race! They do not label the 20 mile marker at marathons as "The Wall" for no reason! Some folks finished their longest run to date down at the Clarksburg county run, while several others completed it at the group run yesterday morning. In my personal opinion, the 20 mile training run can often be a much larger mental challenge than the actual completion of a full marathon! Take away the crowds, the medals, the hype, the respect a marathon brings, and the thousands of other runners in a marathon and you are left with only your thoughts and a whole lot of road while covering the 20 miles in training. GREAT JOB gO! Runners!

Joining the club....

Clarksburg 20 Mile Finishers

Joe Nason 19th 2:44
Allen R. 10th 3:44
Richard 6th 3:11
Dennis O. 43rd 2:54
Tim H. 29th 2:44

gO! Group Run 20 Mile Rookies

Joe O.
Lisa S.

Also... we had some impressive finishers at the other Clarksburg races as well....

Leslie G. 2nd in age group 29:07
Alan L. 14th 29:40 PR
Candice 16th 35:18 PR
Toni G. 8th 27:03 PR

Half Marathon
Nanci 49th 2:31
Terri 16th 2:09


Saturday, November 7, 2009

Save the Date

Second Annual gO! Winter Potluck Friday Eve, Dec. 18. Details will be announced as we figure them out.

Friday, November 6, 2009

Quote of the year!
“Pain is inevitable, Suffering is optional.”
Japanese Author Haruki Murakami

Thursday, November 5, 2009

Casa's Comments

B+ (be positive!) or Fail

Inevitably, all competitive runners reach a point in a race where the body fatigues and the mind must take control. What you do at this time usually separates a moderate performance from an optimal performance.
The biggest defeater of mental performance is a negative thought process. When you fatigue, you must find a way to “live in the moment.” Do not allow negative thoughts.
There are two methods of thought processing: association or dissociation; internal or external; tune in or tune out. Some people like to analyze their comfort level: “How arm my legs feeling? How is my breathing?” Others like to checkout: look at their surroundings or sing a song in their head to avoid thinking about the discomfort. You must find something or things that work for you. No matter what, it must be a positive thought. Practice it. Have a plan before you reach the point when you need it.

Here then, is my Top 10 things to think about when you feel like giving in:

#10 “I feel good enough right now that I don’t have to start playing mind games yet”

#9 “I’ve earned this pace with consistent training and diligent workouts” (Try to think about all of times you ran when it would have been easier not to.)

#8 “If I had to accelerate right now, could I? Is there still some ‘snap’ in my legs? Yes. I’m O.K.”

#7 “I’m comfortable with being uncomfortable. I know this is temporary.”

#6 Look around. “I can run with these people near me.”

#5 “I know I can run this pace for another half mile” (or quarter mile or until the next mile marker). Focus only on that segment, then, repeat.

#4 “I am slowly going to close the gap on the runner’ in the red cap’ ahead of me.” (then, pick someone new)

#3 “I’m going to Boston!” (or other goal like sub 2 hour half)

#2 “I have invested a great deal of effort up to this point (think of the mileage you’ve already covered), and I going to continue this effort.”

And the ultimate…

#1 “Josh believes I can do this, so I know I can!”

Monday, November 2, 2009

12 Little gO! Runners Hopping Through The Trees

12 little gO! Runners hopping through the trees,
Lisa V. fell down and skinned her knees.
Josh called the doctor and the doctor said,
“Midnight! Hills! Are you sick in the head?!”

11 little gO! Runners flying through the woods like a big bad buck,
Dennis fell down and said shit, damn, crap, and FUCK!
Josh called the Leslie, and Leslie yelled,
“I said you were crazy, you shouldn't have rebelled!”

10 little gO! Runners running in the dark,
Tim did a summersault without causing a mark.
Josh called Anne, and a sleepy Anne mumbled,
“Tim wouldn't risk his pearly whites with such a stupid stumble!”

9 little gO! Runners tromping down the trail with a tired looking stride,
Josh fell in a bush and hurt his pride.
Dave called to Isaac, and Isaac laughed and screamed,
“It’s about time he fell on his face, like I’ve always dreamed!”

8 little gO! Runners under the full moon,
Jesse crashed down with a sonic boom,
Josh called Joe, and Joe said stressed,
“please call back later, I am working on my chest!”

7 little gO! Runners almost to the car,
When Laurie did a superman that will leave a nasty scar!
Josh called Tim C., and Tim C. declared,
“I am glad I didn't go, good thing I was too scared.”

12 little gO! Runners causing a Denny’s squall,
The night was an amazing adventure that will be remembered by all!
And then Gary whispered over his Moons Over My Hammy,
“gO! is like a supportive and spirited, second little Family!”

Friday, October 30, 2009

You train best where you are the happiest.
Frank Shorter, American distance runner and Olympic gold-medalist

Wednesday, October 28, 2009

gO! Runner of the Day- Michael Fogarty

Name: Michael Fogarty (No, I’m not related to John Fogerty from Creedence Clearwater Revival. He spells his name wrong).
I’m 43, married to Julie and have two children Kenzie (7), Kyle (5) whom I affectionally refer to as “my rodents”. Twelve years ago I escaped to Roseville to start Princeton Solutions Group, an IT consulting company after a career in the Fortune 500 world and Dot-Com startup frenzy.
I started running because Julie thought she wanted to start running. I figured “great now I have an excuse to start”. I grabbed my laptop and found the No-boundaries posting on Fleet Feet website. Running is a release, a time to think, or not. I use to run while in high school and college, I just need a push to start again; plus I needed a summer sport beyond yard work.
I don’t have hobbies, I have obsessions: Music, Snowboarding and now Running
I play Lead Guitar for Soul Distortion, a Hard Rock/Metal band here in Sacramento check us out at
In the winter I spend as much time on the mountain snowboarding as possible. If you want to play hooky Julie and I go to Northstar every Friday there is snow. Saturday and Sunday are reserved for riding with he rodents.
As for running I have no elaborate goal other than to improve, have fun running and enjoy the camaraderie that is gO!

gO! Group Confessional

When we run, we are already so exposed, often nearly naked in our shorts and T-shirts, huffing and puffing, purified by the effort. Briefly removed from the defenses and secrets we maintain in so much of our lives, we feel less need to hide our private thoughts, loves, fears, and stresses. We share.
Amby Burfoot, The Runner's Guide to the Meaning of Life


Tuesday, October 27, 2009

Halloween Run With The Werewolves!!

Call me crazy, but.....

If you dare, I invite all the gO! Freaks out for a midnight romp through the haunted woods on Halloween night! In the spirit of Halloween, I plan to run a 12 mile trail in the hills up near Foresthill (Divide Loop) starting to the howls of the werewolves as the clock strikes MIDNIGHT! This will be what I like to call a "MENTAL run/challenge" for the ages for all of those that are up for it. We will start when our bodies and minds want to go to bed and run the cold, dark, scary, hilly, long, and very challenging trail. Why? Because we can! And because mile 22 of CIM/Vegas just won't seem that bad with this experience on your training resume!

Let me know if your freakish enough to join me!

**Sorry to those folks doing the Harvest Run Sunday morning, I just could not pass up the Saturday night-Halloween opportunity!

**There will no longer be a formal Sunday morning run at Bicycles plus due to the Harvest Run and the new "Halloween Run with the Werewolves!" An informal run will take place at Sculpture Park for those interested.
New York Times
November 2, 2008
Phys Ed
Stretching: The Truth
WHEN DUANE KNUDSON, a professor of kinesiology at California State University, Chico, looks around campus at athletes warming up before practice, he sees one dangerous mistake after another. “They’re stretching, touching their toes. . . . ” He sighs. “It’s discouraging.”
If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements.
“There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.
THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Knudson says.
A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. One significant if gruesome study found that the leg-muscle tissue of laboratory rabbits could be stretched farther before ripping if it had been electronically stimulated — that is, warmed up.
To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had lower backs that were stiffer than they had been before the warm-up. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.)
While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker.
Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.
Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels.
Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretching alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. A major study published earlier this year by the Centers for Disease Control, on the other hand, found that knee injuries were cut nearly in half among female collegiate soccer players who followed a warm-up program that included both dynamic warm-up exercises and static stretching. (For a sample routine, visit And in golf, new research by Andrea Fradkin, an assistant professor of exercise science at Bloomsburg University of Pennsylvania, suggests that those who warm up are nine times less likely to be injured.
“It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “I used to not really warm up. I do now.”

Wednesday, October 21, 2009

gO! Runner of the Day- ?????????

Hey kids, I would REALLY like to continue our gO! Runner of the Day feature, but I am not getting any more bios! PLEASE take a minute to send me your bio and picture so we can all get to know each other just that much more! Some things to include in your runner bio could be:
name, age, occupation, family, running history, running goals, why you run, and what you want to be when you grow up.
Email your bio to me at
It is amazing how much you can progress week after week, month after month, year after year if you allow for gradual training increases.
Bob Glover, The Runner's Handbook

I think we have some gO! runners that are GREAT examples of this! Stay consistent and the progress will happen!

Tuesday, October 20, 2009

Run Change Notice

Please note that this Sunday's run location has changed. I realized TBF Racing is hosting a trail half marathon where we had planned to run. The Four Bridges Half Marathon is also taking place on the bike path so that is out as well. We will now meet at Veteren's Park (the one on Blue Oaks blvd.) in West Roseville.

CONGRATS to all our ladies that finished the half and full marathons Sunday! I have been trying to find the results, but cannot get the complete lists. Regardless, it was an amazing day and an amazing race. It was awesome to see our ladies all decked out in their pink gO! shirts running amongst 20,000+ other ladies. I think great times and great memories were had by all!
Nonrunners cannot see how they can afford the time to run every day. But runners cannot imagine getting through a single day without it.
Kevin Nelson, The Runner's Book of Daily Inspiration

Monday, October 19, 2009

Everything changed the day I understood that if I was to become a runner, I would have to run with the body I had.
John Bingham, The Courage to Start

Friday, October 16, 2009

Ten Commandments of the

gO! Fair Weather Runners Association

  1. Thou shall not run unless temperature is between 72-76 degrees.

  2. Thou shall only run when beginning and ending within ten yards of ice cream, pizza, or beer.

  3. Thou shall not run without sunglasses. If sunglasses are not appropriate, neither is running.

  4. Thou shall not get our car tires wet in order to get to a group run.

  5. Thou shall only run with a tailwind.

  6. Thou shall support other Fair Weather runners throughout the storm by always being available to chat on Facebook.

  7. Thou shall treat the Weatherman as their primary running coach. His words trump all.

  8. Thou shall treat all minor weather disturbances as potential weather disasters. Stay at home, board up windows, and be sure you have an operational generator available for your television.

  9. Thou shall never abuse their running shoes with exposure to dirt, water, extreme temp. (temp. below 70 degrees or above 80 degrees), or wind chaffing.

  10. Thou shall donate all winter running gear (gloves, hats, jackets, etc) to those in need. This will help with the guilt.

Wednesday, October 14, 2009

Chix That gO! Shirt Design Is Here!

If you can train your mind for running, everything else will be easy.
Amby Burfoot

This is a great quote for those mentally challenging winter runs ahead of us!!

Tuesday, October 13, 2009

Winter Has Arrived!!

Just a sweet little reminder....
Nothing stops a gO! runner from getting better!

Some tips...

  • Dress in layers. You will still get hot despite the rain, so you will want to be able to pull off a layer after warming up (which will take longer).

  • NO COTTON. It will only absorb the water and show you what it is like to run if you were 10lbs. heavier.

  • Try a water proof shell. Even a trash bag will work.

  • A hat or visor will help keep water out of your eyes.

  • Bring dry clothes and a towel for after the run.

  • EMBRACE the rain! It can be fun and invigorating to run in the rain!

See you tonight!

HOT Pink 5K Results

Great job gO! runners!

Melissa Gutzman, 3rd place age group, 23:28 (PR)

Michelle Banda, 19th place age group, 33:15

Cassie Hartley, 2nd place age group, 25:32

Julia Fogarty, 4th place age group, 26:54

Patricia Marquez, 5th place age group, 25:52

Tim Herman, 4th Overall, 2nd age group, 20:08

Allen Reid, 1st place age group, 25:20

Monday, October 12, 2009

gO! Runner of the Day- Tim Casagrande

Name: Timothy Lee Casagrande Lee is also my father's middle name. Casagrande is an Italian word for Bighouse or the term for an orphanage. My ancestor was dropped off at an orphanage in northern Italy by Maria before migrating here 5 generations ago.
Age Division: Just jumped up to the 30-39 age group (the toughest division)
Where I live: Rocklin in a rental house
Employment: UPS : Plant Engineering in West Sacramento (yes, I used to work at the Hub 1/2 mile away from my house in Rocklin)
Family: You all know my family. Tosha (younger than me), Alyssa (10), Ava (3), Hadley (1)
Running Background: I only began running 4-1/2 years ago. I have run 35 running races and triathlon/duathlons. My last duathlon I finally earned my first ever 1st place finish; I was the only one on my age group!!
Favorite Race: Apple Hill Harvest run
Worst race: Bizz Johnson Marathon (really good stories though); body broke down at mile 16!
Race I want to do again someday: Bizz Johnson
Other races I want to done someday: Western States 100, Pike's Peak Marathon, Badwater, Comrades Ultramarathon (Africa), Athens Marathon and/or anything else that sounds crazy
Current Running Goal: 1/2 Ironman next September in sub 5-1/2 hours.
Other Hobbies: Sac State Mechanical Engineer I allowed to have other hobbies? I used to camp, hike, read books, watch movies, etc etc
When I grow up, I want to be... Josh
Headphones?: No, almost never
Why I run: two reasons: I'm super competitive and I need the peace and serenity of nature and my own heartbeat gently beating in my ears to maintain my sanity.

Friday, October 9, 2009

Update: Sunday's run will have NO coaches in attendance as Gary and Anne will be working the Golden State Tri and I will be taking my three munchkins backpacking for a couple nights (sorry they trump you!). We are scheduled for a 5-6 miler at Miner's Ravine. Please still meet up as a group at Sculpture Park (7am) and run out to Sierra College Blvd. and back (about 5.5 miles).

Reminder: Please send me your "Runner of the Day" bio. I want every one's! Don't forget to include a picture! Send them to You can use the following questions as a guide:
  • Name:
  • Age Division:
  • Where I live:
  • Employment
  • Family:
  • Running Background:
  • Current Running Goal:
  • Other Hobbies:
  • When I grow up, I want to be...

Wednesday, October 7, 2009

Poetic Justice

The gO! group was out in full force once again,
The countdown to Cowtown; let the races begin.

The half featured many who dared to step up,
And challenge their muster, to rise to the top.

They ran near the houses, past the river and then,
‘Cross a levee and into the park once again.

And many ran faster than ever before,
A testament to workouts (and coaching galore).

But this poem is not about the gO! running crew,
It’s about just one whose legend just grew.

Because reaching the biggest achievement this Fall,
Was our leader, the coach, who outran them all.

He ran with his legs through the first half and then,
He relied on his heart to go ‘round again.

Yes, Josh did accomplish the ultimate test,
3:10 was his time, no doubt, he’s the best.

No one else can claim, ”Going to Boston am I”
cept, Josh who’ll just smile, and wink with one eye.

Although in this borough, so many did run,
In the end it is really about only one.

The Man, our Leader, the self-proclaimed jock,
Is going to Boston, let’s wish him good luck.

Anonymous (and no it was not Josh)

Sunday, October 4, 2009

gO! Moooooves Right Through Cowtown!

GREAT job to all who raced at Cowtown today (and to Jesse who raced Rock N Roll San Jose)! The accomplishments, PR's, great runs, funny stories, and general success by all is too much for this tired body to publish at this time! However, there is nothing I enjoy more than to see the gO! group out there working hard to make themselves better and supporting each other like no other group I have seen along the way! I hope you all feel better than I do and are patting yourselves on the back for a job well done. And to quote many spectators out on the course today...


Tuesday, September 29, 2009


Cowtown Packet Pick Up

Cowtown Info:

  • I will be heading down to Fleet Feet Sac on Thursday for the Runner's Symposium and would be more than happy to pick up any and all race packets. Please let me know (through the comments section of this post) if you would like me to grab yours. Please provide me your full name, race, age, and phone number. I will then pass the packets on to you Sunday morning.

  • Sunday morning carpool- We will be meeting at the park and ride between In N Out and Sunsplash at 6am.

  • Best place to park at the race is in the Sac City College parking lot on corner of Sutterville and Freeport.

  • Wear your gO! Shirt

  • Fleet Feet will be setting up a tent for us and their other 13.1 Training Group. You will be able to leave stuff with them and grab some bagels, fruit, drinks, etc.

  • BEAUTIFUL weather projected!! Be sure to wear sweats down there and keep them on for warm ups, but you should be able to race in typical t-shirt and shorts.

Saturday, September 26, 2009

Free Cowtown Marathon Bib

My neighbor/training buddy, Mark, registered for the Cowtown full a while ago and has since suffered injury. Therefore he is not running and has his bib for anyone who wants to run. I know there are not a lot of folks ready to just jump into a marathon, but maybe one of you knows somebody who is. Let me know.....

Thursday, September 24, 2009

gO! Carbo-Loading Pasta Feed

Join us for some good old fashion carbo-loading before Cowtown next Friday night (10/2)!! Alan Lambert has graciously offered up his home for the delinquents known as gO! You need not bring anything except for your charming smile and the carbo-loading adult beverage of your choice (BYO"C-L"B). Non-gO! family members are welcome. The face-stuffing will begin around 6:30pm with Grandpa Gary's rendition of "Twas the Night Before The Night Before Cowtown" culminating the night a few hours later. Alan also has a pool and hot tub in the shape of "gO!" if anyone wants to jump in, so bring your speedos!! Please use the "Comment" link button associated with this post to RSVP.
(directions to Alan's house to be distributed at the top of Boulder Ridge Hill at midnight of the next full moon- you must RUN to the top). Or... read here....
6916 Fordham Court
Rocklin, CA 95677
I focused on reminding myself I was running my race and not trying to keep pace with somebody. It's about your journey—not everybody else's journey.
Jennifer Beals, actress, on her first road race

Monday, September 21, 2009


Thanks for the support!

Miner's Ravine 5K
4 Joe Ortega Orangevale CA 149 31 1 M 30-34 19:30.5 6:17/M
27 Isaac Benda 228 31 2 M 30-34 22:50.3 7:22/M
28 Dave Heitmann Rocklin CA 83 40 2 M 40-44 23:02.6 7:26/M
34 Laurie Beyer 46 2 F 45-49 24:18 7:50/M
43 Melissa Gutzman Orangevale CA 78 33 3 F 30-34 25:57.5 8:22/M
78 Wendy Errecart West Sacramento CA 62 54 4 F 50-54 31:41.6 10:13/M
112 Kimberly D Martinez Roseville CA 325 26 7 F 25-29 36:42.2 11:50/M
114 Diane Cutter Roseville CA 279 39 7 F 35-39 36:54.6 11:54/M
121 Michelle Benda 227 31 8 F 30-34 40:04.3 12:55/M
129 Morgan Cutter Roseville CA 44 11 6 F 1-14 41:55.8 13:31/M

Miner's Ravine 10K
5 Tim Hevman Roseville CA 274 48 2 M 45-49 46:35.1 7:31/M
17 Mark Mayfield Roseville CA 129 38 4 M 35-39 47:08.8 7:36/M
19 Gary Casagrande Granite Bay CA 225 54 1 M 50-54 48:06.5 7:45/M
37 Dennis Ow Roseville CA 273 46 5 M 45-49 52:52.8 8:32/M
39 Lisa Sipila Fair Oaks CA 275 37 2 F 35-39 53:20.8 8:36/M
41 Glenn Nishimoto Auburn CA 354 1 M 0- 0 53:50.0 8:41/M
62 Melanie Messina Lincoln CA 296 36 3 F 35-39 57:21.2 9:15/M
63 Marty Paleny Roseville CA 305 39 6 M 35-39 57:45.3 9:19/M
70 Nicole Pierce Roseville CA 306 30 10 F 30-34 58:45.8 9:29/M
74 Richard Cannon Granite Bay CA 250 64 2 M 60-69 1:00:14.1 9:43/M
77 Christine Cheng Lincoln CA 31 29 5 F 25-29 1:00:29.4 9:45/M
79 Cassie Hartley Roseville CA 81 43 5 F 40-44 1:01:02.7 9:51/M
81 Terri Tokutomi Loomis CA 206 52 2 F 50-54 1:01:08.8 9:52/M
82 Toni Gorman Granite Bay CA 73 49 5 F 45-49 1:01:15.0 9:53/M
85 Leslie Gray Newcastle CA 75 60 1 F 60-69 1:02:06.3 10:01/M
92 Leslie Myrick Auburn CA 138 52 3 F 50-54 1:02:34.6 10:05/M
97 Julie Fogarty Roseville CA 65 47 8 F 45-49 1:03:41.9 10:16/M
102 Anne Casagrande Granite Bay CA 226 52 5 F 50-54 1:04:43.4 10:26/M
119 Alan Lambert Rocklin CA 115 46 11 M 45-49 1:11:27.3 11:31/M
127 Candice Guider Lincoln CA 76 28 10 F 25-29 1:22:34.1 13:19/M
129 Michael Fogarty Roseville CA 66 43 9 M 40-44 1:26:31.9 13:57/M

Friday, September 18, 2009

To Train Harder, Consider a Crowd


DATHAN RITZENHEIN, one of America’s most talented runners, was in a slump. He had been a national star since high school but, starting several years ago, he felt as if he had reached a plateau. He wasn’t improving the way he’d hoped, and had been suffering stress fractures, repeatedly breaking a small bone in his left foot.

He and his coach tried to figure out what was wrong and seized upon the idea that perhaps it was the altitude training (living and training in Boulder, Colo.).

So Mr. Ritzenhein, his coach and his family moved to Eugene, Ore. (430 feet). “It didn’t work,” Mr. Ritzenhein said. He did not improve and, to his dismay, suffered another stress fracture.

In June, Mr. Ritzenhein joined a running group, a team of elite runners coached by Alberto Salazar, winner of three consecutive New York City marathons in the early 1980s. It made all the difference, Mr. Ritzenhein said. He was re-energized, excited about running again. And, he said, most important, he trained with fast runners who pushed him to work harder than he ever could alone.

At a track meet in Zurich on Aug. 28, Mr. Ritzenhein, 27, broke the American record for a 5,000-meter race, finishing in 12 minutes 56.27 seconds — a pace of 4:09 a mile in a race that is 3.1 miles long. The American record before that, 12:58.21, had stood for 13 years.

Mr. Ritzenhein is convinced his success is because of running and training with a group. Running alone, he said, “You can’t push yourself as hard — you feed off the energy of other people.”

Mr. Salazar said in an e-mail message that he is a firm believer in group training. He had trained with a group himself, he said, and group training “helped develop our great runners of the ’70s and ’80s.”

Group training is an aspect of performance that has never been scientifically studied. Exercise physiologists say it can be impossible to demonstrate its value because usually too many things change simultaneously when people start to run in groups: the coach, the location, the training regimen. To do a proper study, it would be necessary to assign athletes at random to train alone or with a group, assessing their performances after a period of time — something that would be extremely hard, if not impossible.

But despite the lack of solid evidence that group training helps, more and more athletes are starting to think it does. And, they say, there are lessons for amateurs who want to run or swim or cycle faster. The right workout companions, they say, can make all the difference.

“In sports, you need to train at race pace,” said Edward Coyle, an exercise physiologist at the University of Texas at Austin. “To do that, you need a coach and you need teammates to push you.”

Recreational athletes can benefit, too, Dr. Coyle said. Many run by themselves or without a specific program. “They probably underestimate their ability,” he said. Group runs “would help them tremendously.”

Many amateurs already train with groups — masters swimmers, competitive road cyclists and runners who join clubs or groups that run together regularly.

And there can be drawbacks. Slower athletes may try to push themselves beyond their abilities, and faster ones may not be challenged enough.

Yet the power of groups easily outweighs their drawbacks, says Kevin Hanson. He and his brother Keith start running groups that draw hundreds in Rochester, Mich., and in 1999 started a team of elite runners, the Hansons-Brooks Distance Project.

Kevin Hanson said he and his brother got the idea for the elite team when they began asking why American performances had declined so much in the 1990s from the golden days of the ’70s and ’80s.

“Frank Shorter, Bill Rodgers, Greg Meyer,” who, in 1983, was the last American man to win the Boston Marathon, “all trained in groups,” Mr. Hanson said.

But in the 1990s, distance runners began training on their own, with the guidance of a coach. And Americans were no longer among the best in the world.

“We started to see a decline in the sport,” Mr. Hanson said. The countries whose distance runners were the best — Ethiopia, Kenya and Japan — all emphasized training in groups, he noted.

So he and his brother started recruiting runners for their elite group. Its advantages, he said, are that athletes have “shared motivation, a shared sense of ideas.” And they encourage one another.

“So often it may be hard to drag yourself outdoors,” to go for a training run, Mr. Hanson said. “But when you have 8 or 10 or whatever number of teammates counting on you, then you’re there.”

That’s also what Kara Goucher says. She ran her first marathon last year, in New York, and came in third among women. Her time, 2:25:53, was the fastest ever for an American woman running her first marathon. Ms. Goucher attributes her success to group training.

She graduated from college in 2001 and ran on her own, coached by her college coach, for three years.

“I really struggled,” Ms. Goucher said. “I kept getting injured.” She had multiple stress fractures, a knee injury and shin splints. Her husband, Adam Goucher, was also running alone, coached by his college coach, and was also struggling, she said.

In the fall of 2004, the Gouchers moved to Oregon and joined Mr. Salazar’s team. It made all the difference, Ms. Goucher said.

“I think it’s possible to train on your own, but I do think it is better in a group,” she said. “You see success in each other. Everything seems more in reach.”

“And it holds you accountable,” she continued. “Instead of waiting all day to do my run, I have to go out and meet the girls.”

Kevin Hanson adds that when one person in a group has an outstanding performance, others gain confidence that they might be able to do it, too. They know how hard everyone works, they know they can run with that person in practice. If that person did it, if they ran that fast, then, team members think, why not me?

That happened this year when Desiree Davila, one of his team’s members, ran the Berlin marathon in 2:27:53, finishing 11th. She was 26 years old; Mr. Hanson said the only other American woman to run a marathon that fast that young was Joan Benoit Samuelson in 1983.

“It was a huge motivating factor for all of our women,” Mr. Hanson said.

Wednesday, September 16, 2009

gO! Runner of the Day- Heather Clark

My name is Heather Clark. I hit the landmark age of 40 in 2009 and feel like I am in the best shape I have been in since high school. My husband and I have been married for 18 years and we have three sons - 18, 16 & 14. Boy Scouts has been a big influence in our family for the last 12 years. Our oldest is an Eagle Scout and the other two are still working toward that goal. For the last 13+ years I have worked for a Finanical Planner in Roseville. In addition to managing the office, I have my insurance and securities licenses and am currently studying to take the Series 24 exam. I started running back in grade school with the Roseville Gazelles. After graduating from high school, life happened. Work, children, scouting and other things took up my days. In January 2008 I made a commitment to myself to get back into shape. The turning point was when I realized I weighed the same then as I had when I was pregnant! I started going to the gym and running 1 day a week with a training group preparing for the Run Rocklin 5k. In August 2008 my gym closed and my husband introduced me to Gary & Anne(I think he may regret that day). That's when everything changed! I went from someone who ran because she needed to, to someone who ran because she enjoyed it. The support and friendships that I have gained from the gO! group have been amazing! After deciding to move up from a 5k to 10k in 2009(ha,ha, what 10k?), I am currently training for my second 1/2 marathon in October at the Nike Women's event in San Francisco. I am hoping to finish in under 2:15. In addition to running, I enjoy gardening, camping, hiking, reading, scouting and BBQing with friends and family. I am also on the Sober Grad Night committee at Whitney High School. When I grow up I want to be a world traveller!

gO! Easy Run Thursday at Treelake Park


From Douglas take Sierra College Blvd
South, Left on E. Roseville Parkway, Right on Brackenbury Way, Left on Parkford to park. The 4-7 mile route is search-able on The course will be marked with chalk. The first mile on a trail then pavement. Be prompt so we may start close as we can to 6:30. See you there! (Anne)

Monday, September 14, 2009

To improve your form, you need to teach yourself how to relax. Because your hands and forearms control relaxation, focus on your hands to reduce tension during a run.

Ned Frederick, biomechanist at Exeter Reserch, Inc.

Friday, September 11, 2009

gO! Runner of the Day- Michelle Banda

My name is Michelle, that’s plain to see
And no other place than Roseville I’d be.
As of today, I am 31.
So why, you ask, is it that I run?

Wife to Isaac (need I say more?)
And mom to Allia, who you’ll find I adore.
While I’d rather be a mom at home to stay,
A legal secretary is what they call me by day.

I have been running for the last two years
Through aches and pains and even a few tears.
No Boundaries I joined at the very start
Only to find that ways we could not part.

gO! was then created, we all had a home,
Even though Josh had a tendency to roam.
Despite all the runs (and fun) that he missed,
We had Gary and Anne, always willing to assist.

I swore one half, and that would be it.
No more running for me, on the sideline I’d sit.
But no, I was addicted, completely hooked
And in less than one month, my next half was booked.

Triathlons came next, a new addiction I had
Two halves and two tri’s in my first year…not bad!
Two halves and one tri up until now in year two
With one half and one full still left on the calendar to do.

One half and one full to complete back to back
Is my ultimate goal that I currently attack!
Although I cannot be called in any way “fast”
I give it my all and always have a blast!

Other hobbies include making cakes, cupcakes and such
Scrapbooking is fun, but I don’t get to do it much.
Disney is my other obvious vice,
Goofy is my goal and I’ve done DL twice!

Grow up? Really? I’d rather not.
I’m having too much fun with all that I’ve got!
I’m sure I’ll always continue to grow,
How can I not, with a great group like gO!

(Top that, Josh!)

Thursday, September 10, 2009

Miner's Ravine Fun Run Cheap Rate

If you would like to sign up for the Miner's Ravine Fun Run next Sunday (9/20) at the cheapest possible rate, print out the registration form and pass it on to me with your lower than low, $20 fee.
To print registration form, CLICK HERE!

Directions to Tonight's Run

From Roseville go North on Hwy 65. Turn right on Twelve Bridges. Turn right on Fieldstone. Turn Right on E. Joiner Parkway (Google maps calls this E. Lincoln Parkway which is why the map doesn't show the correct location). The park is on your left as you near Twelve Bridges Middle School. Additional parking at school. (Anne)

Wednesday, September 9, 2009

gO! Runner of the Day- Tim Herman

I am 48 and will be 49 the day after the CIM!
I live in Roseville in Heritage Diamond Oaks, walking distance to Tres Agaves!
I am one of five partner dentists who own A+ Personalized Dental Care. We have four offices, two in Roseville and two in Lincoln, we have an orthodontist and a periodontist that also work with us. I have been in this group practice since January 1989.
My immediate family consists of my wife Pam of 26+ years and our 21 year old daughter Joceline. She graduated from Roseville High in 2006 and is about to start her senior year at UCLA. Go Bruins!!!
The first organized run I ever participated in was the Bay to Breakers in 1987. I have always run to stay in shape but this last two years I have been running more and actually setting goals for my running.
My current running goal is to run the CIM in 3:30. and to qualify for The Boston marathon.
My other hobbies are water skiing, snow skiing, vacationing in Hawaii every chance I get, and being involved in the City of Roseville. I may run for a seat on the city council.
When I grow up I want to be mayor of Roseville.

Tuesday, September 8, 2009

Casa's Comments

Muscle Cramps Prevention Tips

Muscle cramps are muscle contractions that do not cease. They will continue until proper treatment is given. They may well cause an athlete to temporarily stop activity. However, they generally have no serious long-term consequences. A person has no control over when a muscle cramp is going to occur. Muscle cramps can strike during activity, relaxation and even during sleep.

Muscles that are fatigued, injured or exposed to extreme temperatures are more prone to cramp. Dehydration, electrolyte imbalance, mineral deficiency, impaired circulation or other more serious disorders may cause muscles to cramp.

Muscle cramps are often divided into two basic categories - night cramps and heat cramps. Night cramps include any cramp that occurs while a person is at rest. They often affect the calf muscle and the small muscles in the feet. Heat cramps are most often associated with dehydration and electrolyte imbalance. Heat cramps often occur at the beginning of the warm weather season before athletes have had an opportunity to acclimate themselves to the environment and when the body is more prone to losing fluids and electrolytes.

Prevention of Heat-Related Muscle Cramps

The following steps should help to prevent many heat-related muscle cramps.

1. Drink Plenty Of Fluids. Urine color is the key to determining how well-hydrated an athlete is. Clear urine indicates adequate hydration, yellow urine indicates dehydration and pale urine indicates that the athlete is somewhere between hydration and dehydration. Weighing in before and after practice may be helpful in monitoring fluid loss.

2. Get Enough Electrolytes. While it is most important to replace fluids from sweating, one can't forget about electrolytes. The replacement of sodium and potassium is suspected to prevent muscle cramps. Sodium can be replaced with salty foods, such as pretzels or chips, or adding extra salt on your meals. Potassium levels can be maintained by eating bananas and oranges or drinking orange juice. Many popular sports drinks will help fulfill this need.

3. Wear Proper Clothing. Avoid exposing muscles to rapid changes in temperature.

4. Get In Shape And Stay In Shape. Fatigue and poor conditioning can make muscles more prone to cramp.

5. Stretch. Stretching, before and after exercise, can reduce muscles susceptibility to cramp.

Treatment of Muscle Cramps
The most effective treatment for muscle cramps is gently stretching the muscle. The use of ice, along with gentle stretching, will numb the area, and cause an increase in circulation once the ice is removed. Gently messaging muscles and immediately replacing fluids will prevent muscle cramps, too.

As with any type of athletic injury, preventing muscle cramps is more desirable than treating them. Those methods are most likely by drinking plenty of fluids, eating foods with adequate amounts of potassium and sodium and conditioning the muscles so they don't fatigue as quickly. Any athlete with repeated bouts of muscle cramps, despite the above, needs to see a physician.

Monday, September 7, 2009

Your training partners are key to your success, and friendships based on your runs together are strong.

Bill Rodgers

Thursday, September 3, 2009

gO! Runner of the Day- Dave Heitmann

I'm 40 years old and live in Rocklin. I work for the John L Sullivan Automotive Group, which is John L Sullivan Chevy, Saturn of Roseville, Sullivan Dodge of Maysville and Roseville Toyota. I work in our wholesale parts dept. I have been running for about a year and a half. I started just to lose some weight. Then I met Josh and the running thing changed. He got me running 5ks then talked me into running a half marathon. What happen to a 10k?? So now my goal is to finish my first marathon, Rock N" Roll Las Vegas. If I'm not running I'd rather be riding my bikes. I ride mountain bikes and road bikes. My other hobbie is cars. I love going to car shows, races, and working on them. I just bought a 1949 Ford truck that I'm in the process of fixing up. What I want to be when I grow up....not sure....haven't grown up yet.

Wednesday, September 2, 2009

The Future of gO!

Just so you know where your fees are going....we are looking into buying one of these "Beer Bikes." You simply step up to the bar, order a cold one, and then help pedal the bike along! Exercise AND Alcohol, can it get any better?!?

Tuesday, September 1, 2009

"If you're starting out or trying to get to the next level, surround yourself with people who keep you motivated and energized - people who inspire you to achieve your best every day. When you do this, you can't lose."

Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion

Don't underestimate the motivational power of each other! gO! Rocks!

Monday, August 31, 2009

gO! Runner of the Day- Troy Christensen

I am 36 and I am currently living in Citrus Heights with my wife Wendy and her two cats. I have been working for Delta Dental in Rancho Cordova in the mailroom for three years; while I am not the biggest fan the management side of my job, I really enjoy the many projects that I have been involved in. Until recently I was a student at University of Phoenix studying Business Finance when I decided that transfer to a Computer Science degree at National University where I will begin in October. Like running, starting over will be a new adventure and I looking forward to the challenges that lay ahead.

Growing up, I had a good friend who was always busy training for races; I must admit that I was very jealous of his many medals, plaques, ribbons and trophies. I was always interested in running and even attempted to train with him on several occasions; each time finding myself frustrated and/or injured because I was trying to train as his pace. I guess you could say that I gave up on my dream and sat down on the couch. In March of this year, I had lunch with another friend who had just finished her first half marathon (the Shamrock’n). Like me she was not a runner, so I asked her how she was able to do it; she said she joined a training group through Fleet Feet of Sacramento. After looking into it I found No Boundaries and though, heck I can do this; what is 3.1 miles? After the first few runs I had what I thought was the answer…PURE HELL!!! Early on, I was able to run only a minute at a time and every muscle in my body ached for two days following. It took a lot of encouragement and a whole lot of mental toughness, but I made it through and actually starting having fun. I just didn’t realize how much I was enjoying running until my first three mile run in the pouring rain. I am currently running on the marathon training plan; however, due to upcoming changes my life I am not sure I will be able to complete one this year. If things go as planned, my first marathon will be the San Diego Rock n’ Roll Marathon next year.

Outside of running I enjoy spending as much time outdoors as possible. A perfect week for me would be spent backpacking into a remote lake with good friends spending the week fishing, hiking and living off the land. When I can’t get away, I spend most of my time working (which I consider a hobby), reading and learning. I typically read about one book a week, on subjects of business, finance, biographies or mountain climbing. When I finally do finish my degree I plan to trek to Mount Everest and climb to Advanced Base Camp at the top of the Khumba Icefall.

Sunday, August 30, 2009

Vibha Dream Mile Results

Congrats to Julie who got 2nd in her age group in the 10k with a 1:04:43, and Glen Nishimoto, who finished 1st in his age group with a 55:38:25.
Alan also raced but I can’t find his results. Update us Alan! Good job representing gO! outside the Sac area runners!

Saturday, August 29, 2009

Three Top 10 Age Group Finishers at Race for the Arts

Congrats to:
Melissa, with a 6th place finish in her age group with a 26:49,
Anne, with a 5th place finish in her age group with a 27:34, and
Leslie M. with a 9th place finish in her age group with a 28:21. All amazing times considering the heat! Hope I did not miss anyone's results! Great job gO! girls!!

Friday, August 28, 2009

gO! Runner of the Day- Leslie Myrick

I’m 52 and have lived in Auburn for about eight years. I have been a self-employed bookkeeper since 2005. I am also a student at Sierra College and Sac State and I’ll be graduating with my degree in Accounting in December.

I’m married to Chuck. He works for Astadia: The #1 Cloud Consulting and Integration Company. He works as a technical architect of and in the clouds, with the title of “Principal Consultant.” He travels often to places like China, India, Dallas, and San Francisco.

My husband and I have raised six children, two sons and four daughters – who are now 28, 25, 23, 23, 16, and 15. James is a technical administrator at Facebook in Palo Alto. Anna is studying cosmetology at Solano College. She is also a single mom of Anthony who will be six in November. Karl just graduated from Chico in Mechanical Engineering. Kristin is a gymnastics instructor in Grandby, Colorado and has about four other jobs. Beth is a senior and enjoys theater and choir. Abby is a sophomore and runs for the Cross Country team. They attend Placer High.

I got the idea of running from my mom. She was a major runner with the San Diego Track Club during the 70s and 80s, winning many first place trophies. When I was in high school, she would share a beer with me afterwards. It made running feel so rewarding and it had a nice mother/daughter bonding thing going also.

Some of my hobbies have included art (weaving and art history), cooking (ethnic studies), sailing (30-ft Kings Cruiser out of Oxnard to the Channel Island), and hiking/camping (mostly in California). I have studied music history and love listening to a variety of genres that cover the scope from Bach to Black Eyed Peas.

My athletics included playing basketball in high school and running with my friends after class in college (in my 20’s). Since then , running has been an inconsistent hobby as it was virtually impossible to get away with six children to watch over. I often tried to get going again, but I couldn't make the commitment.

I started running again in January as a New Year’s Resolution. I began slowly and painfully. My first run lasted for about six minutes. I also joined the No Boundaries group in March. I’m so glad I did, because it made a huge difference in my attitude and ultimately in my progress.

One of my current running goals is to run a nine-minute pace in a 5K. My long-term goal is to run as fast as our fast gO! runners – but not as fast as Josh. Hey, if Barbara Miller who’s 69 can do a 7:37 minute mile, why not me?

At the end of the day: when I grow up I want to be a CPA. I hope to be running and competing as often as possible, having fun living my life, and being centered in all things. When I retire, I’ll probably volunteer as a math tutor, help restore forests and build more houses for Habitat for Humanity. I’ll live to be 103. My ashes will be scattered in the water near the Catalina Islands.

Thursday, August 27, 2009

Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance, and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards.

John "The Penguin" Bingham

Wednesday, August 26, 2009