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!




Reminders:

  • 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: http://www.fleetfeetsacramento.com/fleet-feet-free-holiday-classic 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

Tonight

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!


OFFICIAL CONGRATULATIONS TO RICHARD CANNON FOR QUALIFYING FOR THE 2011 BOSTON MARATHON!! AMAZING RUN YESTERDAY AND I HOPE THOUGHTS OF BOSTON ARE MASKING YOUR SORENESS TODAY! WELCOME TO THE gO!-ING TO BOSTON RUNNING CLUB!


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!
CHECK OUT SOME POST-MARATHON HUMOR!!
I THINK WE CAN ALL RELATE TODAY!

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!

TODAY IS A GREAT DAY TO BE A gO! RUNNER!!!

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!

GREAT JOB gO!!

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

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