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, November 30, 2009

6 Days and Counting.......


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 http://www.runcim.org/images/cimmapweb.jpg
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

Then.......
Now......
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

Michelle
Isaac
Joe O.
Jay
John
Dave
Lisa S.

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

5k
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




GREAT JOB gO!

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!”



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