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.

Friday, December 31, 2010

Winter Solstice run pictures

If you would like to purchase any of the pictures that Jodie took during our Winter Solstice run, e-mail Gary and Anne with your request. You can view them at Do not order from her web page. The cost is $5.00 for a 5" X 7" and/or $10.00 for an 8" X 10" We'll compose a list that we can give to her all at once.

Tuesday, December 28, 2010

Tonight's Run

We will be moving tonight's run INDOORS! We will still be meeting at Roseville High School, but we will be using our fitness rooms to complete our workout. The rooms are located in the portables just to the left of the rear parking lot entrance (the one we usually park at). See you there!

Wednesday, December 22, 2010

Winter Solstice Run 2010

Wow! Check these out.

An album is now online with your photos from Jodie Wood Photography.
Thank you Jodie for taking the time to do this for us.

To view the photos click the link or copy the URL link into your browser's address bar:

Wednesday, December 15, 2010


2010 gO! Winter Party

When: Saturday Dec. 18, 7pm
Where: Errecart Home
(216 Fieldstone ct., RSVL )
Who: gO! Runners & Family
Theme: Your Best Holiday Sweater!

$10/person (kids free)- Give $ to Melissa or Leslie
Catered by Macaroni Grill
BYOB (or other adults beverages)
Free babysitting available next door at Mark's house
(mine will be there, email me if interested, kid's are also welcome at the party, I just thought it might be more mellow without ALL of the kids, especially mine!)
RSVP on "Who's Racing Where"
Then: Join us Sunday morning (12/19) for the Fleet Feet Free Holiday Classic ( The gO! Group annually runs this event together for fun. Wear your best holiday garb and gO! shirts and join us for a jog among friends.

Monday, December 13, 2010

Christine Joins The 1,000 Mile Club!


Tuesday, December 7, 2010

A gO! runner's thoughts after the CIM.....
"Running a marathon when not fully prepared is about as smart as using strange leaves for "toilet paper" after going potty in the know better, and you might get lucky, but if not then your gonna feel it in the worst way!"
Lisa Vaccaro

A Great CIM for gO!

Congrats to all those you participated in the 28th Annual CIM this past Sunday!! gO! had 23 full marathon participants, 9 of which completed their first marathon!! As far as I can discover, we also had 5 PR's. I apologize for any errors or omissions! Here are the results:

Ben- 1st marathon, 4:41, 10:50 pace
Larry- 1st marathon, 4:45, 11:00 pace
Kris- 1st marathon, 4:11, 9:43 pace

Jodie- 1st marathon 4:02, 9:17 pace
Leslie M.- 1st marathon, 5:12, 12:05 pace
Reggie Glaude (Gladys’ husband)-1st marathon, 4:42, 10:51 pace
Becky- 1st marathon, 5:25, 12:35 pace

Cindy- 1st marathon, 4:55, 11:24 pace
Christine- 1st marathon 4:39, 10:49 pace
Orlando- 2:44, 6:18 pace

Joe- 3:27, 7:58 pace
Josh- 3:32, 8:08 pace
John- 4:05, 9:26 pace
Mike- 3:47, 8:44 pace
Isaac- PR 3:53, 8:58 pace
Dennis-PR 3:41 , 8:31 pace
Jesse- PR 4:18, 9:58 pace
Anne- PR 4:46, 11:04 pace
Gladys- 4:42, 10:51 pace

Peyton- PR 5:15, 12:13 pace
Lisa V- 4:16, 9:53 pace
Laurie B.- 4:34, 10:32 pace

Trish- PR 4:33, 10:35 pace

Friday, December 3, 2010

Friday Night Pasta !!

6:00 PM at Bucca di Beppo
Check with Christine if you have not rsvp'd

Monday, November 29, 2010

Friday Night Pasta Feed at Buca di Beppo ??

Sign up if interested on the Who's Running Where link.

Monday, November 22, 2010

Tuesday's Workout - Clover Valley 6:00 PM

Some may want an easy 6 mile run. Others will run Fartlek (easy hard easy hard).
Coach Gary will come but cannot run.

Thursday, November 18, 2010

Sunday's Long Run - Nov. 21

Some folks will start at 7:00 at up to 18 miles from the marathon finish line and run a point to point finishing at the Capitol. Some runners will start at the finish line and run an out and back of various lengths. They can start later. Breakfast after plans in the works. Log your intent by clicking on to WHO'S RACING WHERE.

Soul Distortion Plays in Roseville Saturday, Nov. 20th

gO! Runner Mike Fogarty (husband to Julie) & his band, Soul Distortion, will be playing on Saturday, Nov 20th 9:00pm at "The Sports Page" in old town Roseville (101 Main St). It would be great if his gO! buddies could come and support!

See Soul Distortion's website for more information

Tuesday, November 16, 2010

Taco Tuesday On The Track!!

What It Is Not: Watching Isaac run around the track
What It Is: Taco "bar" for all runners and family after our workout
When: After our speed workout, approx. 7pm
Why: Because we will have the stadium to ourselves tonight, so bring the kids out, and let's party!

  • Folks who ran their 20 miler Sunday- Easy 2-3 miles. 1/2 mile warm up, 1 mile "Indian Run," 1/2 mile barefoot run, 1/2 mile cool down.
  • Folks who did not run 20 this past weekend- "Gary's Circuit" or 1/2 mile warm-up, 1 mile "Indian Run," 10 X 100 yard strides on football field, 10 X Hill Sprints, 1/2 barefoot run, 1/2 mile cool down.

Friday, November 12, 2010

Allen Reid Joins 1,000 Mile Club

If I had a penny for every time Allen ran a mile with gO!......

1,000 Pennies (really, count them!)

Congrats to Allen Reid for joining the gO! 1,000 mile club!

Thursday, November 11, 2010

Clarksburg Country Run

Logistics For Sunday's Clarksburg Country Run

Packet Pick-Up
Christine is picking up packets for all interested tomorrow (Saturday). List your name on the "Who's Racing Where" spreadsheet linked at the right or email Christine at
7:15am: Carpool- Meet at at Park N' Ride on Taylor Blvd. between Sunsplash and In N' Out.
7:00 -9:30 a.m.: Registration/Packet Pick-up
8:30 am: 1/2 mile fun run for ages 6-9
8:45 am: 1 mile fun run ages 10-12
9:00 am: 20 mile run
9:20 am: Half Marathon PAUSATF Championship race and two-person relay
9:35 am: 5 km run/walk

Special Notes:

  • Parking/traffic at this run are typically NOT fast. So arriving early and/or carpooling are your best options.

  • gO! Tent will be set up near start/finish line for a meeting/gathering place.

Wednesday, November 10, 2010

Some people follow their dreams, others hunt them down and beat them mercilessly into submission.
Neil Kendall

Thursday, November 4, 2010

Barrier Broken

Congratulations to Josh and Laurie for breaking new barriers - They are elite members of the 2000 Mile Club - AKA "A Ton of Miles"!

Tuesday, November 2, 2010

Tonight's Track Workout

Warm-Up 1/2 mile
2 X 1.5 miles with pace accelerations every lap
1/2 mile of strides (stride straight away, jog corners)
Cool Down 1/2 mile

"Gary's Circuit" will be available for those interested.

Monday, November 1, 2010

Good Luck Tim!!

gO! TIM!!!!

gO! 1,000 Mile Club


**Note: Joe actually made it a couple of months ago but due to an error in calculations, it went unnoticed!

Sunday, October 31, 2010

The Sunday Sermon

Our minister did preach
To gO! runners galore,
"Let's run all night long,
Then stay up and run more!"

The gO! congregation
Did gather that night
For our Sunday service
And things seemed all right.

(Well Isaac had sinned,
And could not listen well.
His fate might be sealed
He should go to...bed)

But the preacher himself
could not live up to his word.
At the same day's races
He was not seen or heard.

Heather, Bryan and Gladys,
To name just a few,
Sucked it up to continue
For a run through the slough.

And Gary and Anne
Met at 8:00 for a run,
To shepherd the others
Who had missed last night's fun.

So follow your hearts
For workouts of this kind.
And make your decision
Using reasonable minds.

And heed this advice
When you hear Josh's song,
Or you might still be running
While he is long gone.

Wednesday, October 27, 2010

Jackets to Gary Thursday

gO! Runners should bring their NoBo Jacket to gO! Thursday night and Gary will get the gOQ Running logo embroidered on the front. Make sure your jacket has your name on the tag. Cost $5.00.

Wednesday, October 20, 2010

6 Mile Route for Thursday

Run up to 6 on this out and back

Monday, October 18, 2010

2nd Annual Midnight Halloween Run

What: Midnight Halloween Run With Jason Voorhees
When: Saturday Night (Oct. 30), Midnight
Where: Foresthill Divide Loop Trail
What: 11 mile trail run through the woods
Why: Because Jason can't catch a gO! runner (or can he?)


We will meet at 11pm at the park and ride between Sunsplash and In N Out on Taylor Blvd.. We will plan to depart by 11:15pm. It is a 20 minutes drive to the trail head. We will start our run when the clock strikes midnight, doing a counter-clockwise loop that ends back at the cars. Estimated time of completion is 2 hours 30 minutes. This is a tough single-track trail that has some serious hills and dirty conditions. With that said, ALL RUNNERS are welcome, regardless of pace, no one will be left alone in the woods with Jason! We will then proceed to the nearest Denny's for an after-run "Grand Slam." Please RSVP on the "Who's Racing Where" link to the right.

"You're hardcore option #1"- My uncles band is playing at the Boxing Donkey in old Roseville Saturday night. Several of us will meet up for a drink or two about 9pm and enjoy some pre-run music and dancing.

"You're Hardcore Option #2"- Join several gO! Runners as they go from the midnight run to the "Down and Dirty" Mud Run at Folsom Lake Saturday morning. See race details at

"You're Hardcore Option #3"- Join several insane gO! Runners as they go from the midnight run to the Four Bridges Half Marathon in Folsom. See details at

Whatever you choose, it should be one wild gO! Night, DON'T MISS OUT!!!!

gO!-ing TO BOSTON!!


Thursday, October 14, 2010

Tonight's Run

***Notice: You may want to bring lights tonight as we are running Miner's Ravine which tends to get dark very fast.

Tuesday, October 12, 2010

Men's Tank Top In - Tuesday 10/13

Bring $5.00. I'll have the women's tanks too also $5.00.

Tonight's Track Workout

5 X 1 Mile (or as far as you can go) @ 7 min./mile pace
Optional "Gary Circuit" will be available like last week

Monday, October 11, 2010

SF Nike Women's Weekend

Calling all ladies racing this weekend in San Fransisco! Please go to the "Who's Racing Where" spreadsheet linked to the right and then select "Chix" sheet at the bottom. Melissa is getting everyone organized for the exciting weekend!

Good luck to all!

Gladys hits 1000 Miles!!


Sunday, October 10, 2010

Dinner Plans for Nike

For those who will be in SF for the Nike on Saturday night, I'm (Mike Fogarty) setting up dinner reservations for 10/16 at either or We have 7 so far. If interested let me know or add onto the list on the Blog.

Saturday, October 9, 2010


We run at 8:00 AM on Sundays now.

Thursday, October 7, 2010

Mental will is a muscle that needs exercise, just like muscles of the body.

Lynn Jennings, Nine-time champion of the USA Cross Country Championships

Saturday, October 2, 2010

Urban Cow Car Pool

When: Meet between 6-6:15am, depart 6:15am
Where: Park and Ride between Sunsplash and In N Out on Taylor rd.
Why: Because on the ride home no one can tell who is the racer who stinks so bad when the car is full of them!

Friday, October 1, 2010


Join us for pasta at Mary's Pizza Shack 6:30 Friday.
Let's load some carbs! See the race calendar to sign up
so we get an idea of how many we'll have. BUT do come
anyway if you see this last minute.

Tuesday, September 21, 2010

Tonight's Track Workout

By popular request, we are going to try to start posting Tuesday night workouts each Tuesday morning so you may all get "mentally prepared" for the workout!
So here is your night.....

800 (2 lap) warm up
4 x 1 mile @ 5K pace or faster
800 cool down

Please refer to the Pace Table to the right for pacing and goal setting. This should be a TOUGH workout if you push the pace like you are suppose to!
See you on the track!

Wednesday, September 15, 2010

The most important day in any running program is rest. Rest days give your muscles time to recover so you can run again. Your muscles build in strength as you rest.
Hal Higdon

Tuesday, September 14, 2010

Volunteers Needed!!

I am looking for a few good-hearted folks to volunteer their time to help out with the Miner's Ravine Fun Run this weekend. I need at least one individual who would be willing to help out with packet pick-up at Fleet Feet Sports on Saturday from 10am-2pm (or anything in between). In addition, I need several folks to help on race morning with things such as traffic control, finish line support, and childcare support. If you and/or someone you know is not racing and is willing to help out, please let me know. The more help, the merrier!! Please email me at

Sunday, September 12, 2010


Thursday, September 9, 2010

Just do the best with what you have, and you'll soon be doing it better.
Gil Hodges, American first baseman and manager in Major League Baseball

Thursday, September 2, 2010

Roseville's Premier Running Event!!

Hey Folks,
I need to rally the troops!! Although our numbers are WAY up for the race itself, we have had slow sales for our pre-race booster night. I know it is just more money you would have to spend, but I really want to encourage you to attend. The evening will be a great time as we have some GREAT raffle items plus the opportunity to hear Tim Twietmeyer talk is VERY cool. The gO! Runners are the perfect audience for such a legendary Sac-Area runner! Also, please pass on the event info to anyone who you think might be interested!
Sorry for the shameless plug, but we are trying to make the Miner's Ravine event the best in Roseville, and raise significant money for Autism!
It is that time of year! The race you have all been training and gearing up for! The Miner's Ravine Fun Run 5K and 10K! Do not miss your opportunity to race the most elite race in the West and race along side running greats like Gary Casagrande and Lelsie Gray! In addition, because you are a valued gO! Runner, you get $5 off your registration fee!! If and when you sign up, just use the promotional code "gO!RunningGroup" (case sensitive) to get your SUPER SPECIAL discount (please do not share with non-super-special people). Register at:

In addition, this year we are doing a very cool pre-race booster night to help raise funds for Autism. I hope the gO! Runners will join us for a very cool night with running guru Tim Tweitmeyer.

MRFR Pre-Race Booster Night

Friday, Sep. 17, 6-8pm
Courtyard by Marriott, 1920 Taylor Rd, Roseville

Join us for a Pre-Race Booster Night with local running legend Tim Twietmeyer! Listen to Tim share his running experiences while you relax, drink wine, and dine on some delicious appetizers. There will also be a raffle that includes over $2000 in exciting items! Raffle tickets will be sold at the door the night of the event. Also pick up your Miner's Ravine race registration packet if you are racing on Sunday. Help us raise the funds needed to join the fight against Autism with a great night of fun! Tickets are sold at Miner Ravine Registration page on as well.
Auction Items Will Include:
Sky Zone - 6 passes good for one free hour
Mikuni - 2 baskets each containing $50 gift card and other Mikuni stuff
Ruby Tuesday - $50 card
Fleet Feet - $300 grand prize Gift Card, $200 Gift Card, $100 Gift Card, & $50 Gift Card
Golftec - 2- 30 minute swing diagnosis gift cards
RPM Indoor Kart Racing - 2 Free Race Passes
$48 Sharp Bicycles Gift Card
Mary's Pizza Shack - Dinner for two with BrewMaster
(must be present for all prizes)

Tim Twietmeyer Career Highlights:
Western States 100: 5-time champion; 15 top-5 finishes; master’s course record (17:17); 25 sub-24-hour finishes
1st runner to complete the Tahoe Rim Trail (165 miles) in under 2 days
21-time finisher of the AR50
25- time finisher of the CIM
1997 champion and course record holder of The Eagle 100-Mile Run
Winner of several 50-mile and 50K races, including the Jed Smith 50K and Pueblo Nuevo 50-Miler
7 wins at the California 50-Mile Endurance Run

Wednesday, September 1, 2010

Vote Tim Herman Campaign Walk

Please help Tim out this Saturday as he and several of the gO! Group members walk neighborhoods in the Blue Oaks area in order to distribute door hangers for his City Council campaign. If you are willing to help, please RSVP to

They will be meeting at Shady Coffee, 325 Douglas Blvd., 9:30am. Wear you "Vote Tim Herman" shirt if you have one!

Tuesday, August 31, 2010


There it sits, atop the log,
The time that truly, made me sob!
Is it a typo, or could it be,
That the best is really....NOT ME?!
I trained him, and pushed to get super fast,
But he has left me beaten, humbled, and aghast!
It may not be a sub-eighteen,
But beating my PR, now that's just mean!
My young Jedi has turned and gone, to the dark side,
Now I just want to delete my time.... and hide.
I'm not competitive, and I really don't care....
Screw that, he's going down, and I will not play fair!
Come now Isaac, Tim, and Dave,
My pride is what I seek to save.
Train I will, like an addicted feign,
More than ever, I need sub-eighteen!
I have always said, "Joe, listen to me and follow,"
But beat me?! Now the group, will have to watch you gO!
Here me now, I declare a duel,
The track will burn like rocket fuel!
Joe VS Josh, the teamwork is gone,
Stand back, watch out, the race is on!!

Monday, August 30, 2010

New 1,000 Mile Club Member!

Congrats to Dave Heitman for being the latest gO! Runner to surpass the 1,000 mile mark! Dave is the MAN!

Tuesday, August 24, 2010

You only ever grow as a human being if you're outside your comfort zone.
Percy Cerutty, running coach

Bring on the heat tonight!!!

Wednesday, August 18, 2010

I think there is too much emphasis placed on the distiction between the people in the front and the people in the back. I happen to feel that the sensations are exactly the same for all of us.
Kenny Moore, Marathoner and Writer

Sunday, August 15, 2010

There is nothing noble in being superior to some other man. The true nobility is being superior to your former self.
Tim Twietmeyer

Sunday, August 8, 2010

I’m Awesome

An epiphany is described by Webster’s Dictionary as “a sudden, intuitive perception of insight into the reality or essential meaning of something, usually initiated by some simple, homely, or commonplace occurrence or experience.” I lived this exact definition today. As I was jamming threw the backstretch of the Tri 4 Real 10K run course, I was feeling really good about myself (surprise!). I was singing my favorite song, “I’m Awesome,” in my head, and to quote the singer of the song, was running “with an ego bigger than Tim Duncan.” (listen to it at Although that moment did have an “intuitive perception of reality,” it was far from “sudden.” Therefore, this was not my epiphany. My epiphany came over two hours after I finished the race. My “sudden insight into the essential meaning of something” came as I watched first hand as two young ladies finished their goal for that given day, crossing the finish line of an Olympic distance triathlon. The race was over, most of the awards were given out, and many of the bikes had been cleared from the racks. Yet, two more figures emerged from the dusty trails of Rancho Seco. Two women that had pushed farther than they ever had in a triathlon, just because they wanted to be better. Better than themselves a month or year ago, better than 90% of women their age, and better than the “awesome” gentlemen, like me, that had blistering times despite carrying their large egos over the roughly 40 mile course. There was no need for outward recognition or accolades from their peers, they were just out there to make themselves feel awesome, period! And they did! Moments after watching Anne glide across the finish grinning from ear to ear, I stood there with Gary and Julie at the edge of the fields watching Isaac escort his wife over the final section of dirt, and I had my epiphany. I’m NOT awesome. People like Anne and Michelle are awesome. People that don’t care who is watching, and don’t care who beats them. People that are out there because they savor an honest to goodness challenge and find simple pleasure in swimming, running, and riding their way to the finish line. People that other people WANT to clap for. People that make the Isaac Bandas and Josh Errecarts of the world shut up, sit down, and smile. They did what many others cannot, they took a risk. They stepped outside their comfort zone, and put it all on the table. And they succeeded. Watching this was a “simple, homely, or commonplace occurrence or experience” for me that initiated “a sudden, intuitive perception of insight into the reality,” that we have some pretty AWESOME people in the gO! Running Group. Today it was Anne and Michelle, tomorrow it will be someone else. Who’s next?
Congrats to Anne, Michelle, Gary, Mary, Tim, Jamie, Isaac, Christine, Julie, Joe, and myself for a job well done this weekend! There is no better feeling than being part of the gO! Team as we support each other through these silly things we do! We’re awesome!

Thursday, August 5, 2010

You should run your first marathon for the right reasons, because you'll never be the same person again. You must want to do it, not do it because your boss did it or your spouse did it.
Bill Wenmark, running coach

Friday, July 30, 2010

gO! Tri-Talk

As discussed earlier we would like to invite any current and potential future triathletes to the first ever gO! Tri-Talk. We will take an hour before our scheduled track workout to talk triathlon and practice our skills. Gary and I will go over the logistics of a typical triathlon, tips for beginners, and transition strategies. Please come prepared as if you were doing a triathlon as we will practice transitions and actually go through the motions (we will not be doing actual workouts, just short 2-3 minute legs in order to focus on transitions). Therefore, please bring your bike, wetsuit (if you have one), etc... We will do it Tuesday (8/3) at 5:45pm at Roseville High School. Meet at the pool. EVERYONE is welcome as this is geared toward the beginners or folks just thinking about maybe someday Tri-ing!

Hope to see you there!

Wednesday, July 28, 2010


As many of you know, I just finished our annual two-week family camping trip up to Lake Almanor near Lassen National Park. Being up there reminded me of a running question that I have been asked countless times over the years, "how do I stay consistent with my running while on vacation with the family?" So, without further ado, and highlighted by pictures of our recent family trip, I bring to you my...

Top 10 Strategies to Stay a Runner While on Vacation (with kids)

#1- Lose a Kid or Two- Honestly, how much easier is fitting in a run or two if several of your kids (works best with the younger ones) spend half of the trip swimming back to shore from the middle of the lake?!

#2- Get the Kids A J-O-B- This one is a double whammy! While the kids are at work, you can run your heart out, AND, they can make you some money to buy those new running shoes you have been asking Santa for.
#3- Forget the Running, Grab a Kid-Pack and Hike Your Heart Out- Nothing is quit like the burn you feel carrying your kids up and down the trail! Plus, a good, cute, kid-pack, is always a good chick-magnet on the trail!!

#4- Force Your Kids to Wear Nothing but gO! Clothes and the Guilt Will Get You- If you are forced to look and that stylish gO! logo all day long you will have nothing else to ask yourself than, "what would Laurie do?" (and anyone who looks at the running log knows that answer....RUN)

#5- Sleeping Pills- Just one little pill each will provide you with hours of "me time!"

#6- Let Yourself Flip Out Every Once in a While- Sometimes you just have to let yourself gO! A good flip out each day will relieve that pre-run stress and allow your body to really enjoy the upright, straight-forward kind of exercise that is running. #7- Get Yourself a Goofy Looking Kid- Nothing makes you want to run away more than that funky little face that won't stop asking for ridiculous things like food and attention! #8- Forget the Run and Get Your Thrills Elsewhere (no not there Isaac)- Besides what's better for your heart, a good 30 minute run.... or a good 50 foot fall from a tree? #9- (For Dads Only) Help Your Kid Do Something Reckless, and RUN From Your Angry Wife- Nothing says "a good speed workout" like a mad dash from an angry mommy. Like provoking a hibernating bear, awaking a sun-bathing wife to the sounds of her 5 year old being pulled across the lake by a jet ski, will work wonders for you Fight or Flight response! #10- Meet a Hot Local Babe to Raise your "Get-In-Shape" Effort Level- Guys and girls alike are always motivated to run/exercise when surrounded by "hotness" from the opposite sex! For 12 years I have kept my Dazzling Diva as close as possible as she inspires me to run like the wind and always go that extra mile!

It takes patience to become the best runner you can be. Top athletes realize that running is a long-term sport. It is set up for people who value delayed gratification and who like hard-earned success.

Anthony Famiglietti, two-time Olympian and six-time national champion

Friday, July 23, 2010

July 25, 2010 Location Change

Moving the Sunday run to Cavitt Junior High. The levees are open again and Sierra College's course is overgrown.

See you there!

Friday, July 16, 2010

This Sunday - July 18 - Back To Coffee Republic

By popular demand the gO Runners have decided to run from Coffee Republic. Park in the city lot across the street.

Thursday, July 8, 2010

Next Two Sundays - Location Changed

We have changed the locations to Sculpture Park for the next two Sundays (7/11 and 7/18). The coaches have races, weddings and camping trips and will not be there.

Wednesday, July 7, 2010

gO! 1,000 Mile Club

Congrats to Heather and Dennis for joining the ranks of the gO! 1,000 mile runners! Great work and great dedication to running!! Now, take a day off!!!

Friday, July 2, 2010

NO OFFICIAL 7am gO! Group Run this Sunday (7/4) as 35+ of us are running the 4th of July 5K at 9am at Sculpture Park that morning. We hope to see you at the race!


Winning is not about headlines and hardware [medals]. It's only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person they can be? Winning is about struggle and effort and optimism, and never, ever, ever giving up.
Amby Burfoot, Runner's World Editor At Large

Wednesday, June 30, 2010

Why We Do These Things

Exactly one year ago today a pact was made and destiny was set in motion. The goal was to swim 2.4 miles, bike 112 miles, and then run 26.2 miles thus becoming an Ironman. Why… because we were dumb and were trying to be cool. Really! Why else do people take a chance and step outside their comfort zone? Usually because most people they know have not or can’t do it, and that just makes us feel cool. And so today’s experience began.
The characters: Josh- The rather confident young man that is said to possess no pain receptors; Jamie- The beautiful bride that WILL NOT be outdone by some cocky, arrogant man… even if it is her husband; Jeff- The Jester of the club who is said to have pedaled his way out of the womb; Mark- The disciplined, calculated, math geek, who back-stroked his way to a last place swim finish (in a Sprint Tri) just two short summers ago. The scene: The beautiful pine filled hills surrounding Lake Coeur d’Alene in Northern Idaho.
The Day: With a mass beach start of 2400 racers, the swim took on a scene straight out of “The Miracle of Life” (Don’t know it? We can have a quick screening once I get the Sex Ed. Permission forms signed by all of you). Once in the water, kicking, bumping, pulling, punching….were all apparently fair game. The water was rather choppy with some serious swells out father in the two loop course while the water temperature was a chilly 58 degrees (at least until you had a moment to insulate your suit with a little “pee-pee,” sorry Gary, your suit was rinsed out REALLY well). For the 2.4 mile swim, Josh had a satisfying 1:13, Jeff and Jamie, a stellar 1:17 and 1:22 respectfully, and Mark a 1:19 after sucking his thumb in fear for a few moments at the start. Once on the 112 mile bike ride, Jeff CutterStrong took over. Destroying Josh’s 5-minute lead in just 17 miles, the two stooges held hands and sang cumbiya for the next 25ish miles. This time was highlighted by Cutter bombing the down hills like he was an Oompa-Loompa strapped to a rocket (oh wait…), all the while striking up exuberant conversation with anyone who would listen. Josh pretended not to have trouble keeping up, while whimpering on the inside, as he could never admit to Jeff taking it to him like this! Mark strapped on his seat belt and rode a strategically calm ride while planning his running attack. Jamie smiled and glistened (girl’s don’t sweat I am told) while pretty in pink as she sang “the hills are alive, with the sound of….. me kicking everyone’s ass!” When T2 arrived, Jeff had smashed the course with a 5:47 (19+ mph on a hilly course!), Josh entered T2, 4 minutes back with a 5:57 bike, Mark came in with a 6:20 effort, and Jamie came in looking better than us ugly folk with an 8 hour ride. Out of T2, Jeff stopped to sign autographs which allowed Josh to take over the race lead by mile 2, Mark put on his dancing shoes and started prancing his way to a comeback, and Jamie did her hair and makeup before skipping off down the road. With temperatures rising to the 80 degree mark, the beautiful, lakeside course was as conflicting as kissing you sister (at least your kissing, but come on man!!). With Josh eyeing his sub-12 hour goal and Cutter finally off his rocket and no longer a threat to his ego, Josh settled into an easy pace he thought he could hold. With Jeff’s big lead on Mark out of T2, Mark had to run the day’s best marathon, a 4:25, in order to catch him, slap him on the ass, then pass Jeff at mile 21. He finished the race with a fate-displaying 12:22. This happens to be the exact time of Josh’s debut Ironman two years ago in Arizona. Sing with me now… “we are the best 4 friends that anybody had…” Josh held a strong 9-10 minute pace until he realized, at mile 21, that Joe was NOT there to yell at him, upon which he bonked so hard the barefoot guy (yes, there was one out there) had to give him a piggyback ride in order to limp in at a 14 minute pace and secure another second place split for the day with a 4:30 marathon. BUT, he did nail the sub-12 goal with a 31 minute PR and 11:51 race. Jeff, still gloating and giggling from his friend-bashing bike ride, had to settle for 3rd after a 5:07 marathon but with a PR 12:37 Ironman. Jamie started the marathon strong but when the 42 Imodium’s kicked in at mile 16, running became “poopy” and somewhat “nauseating.” She did have the “heart-warming” moment of the day when a little girl gave Jamie a necklace during the run (true story). Jamie ended up cruising, with a great smile, to a debut 15:30 Ironman and secured her spot in the “Hot-Ironwomen-Who-Are-Working-Moms-Of-Three-Hall-Of-Fame.”
In all, in was amazing and worth it in the same way childbirth is worth the pain! So why did we do it? Because we can. Because an Ironman is LIVING life. Because you truly don’t know what you are made of until you push past your limits and see what is left. Yes, there is the competitive component, and yes there is a cool factor… but once you are out there all alone it becomes a battle within yourself, and this is why we truly do these things! Do you have the confidence to believe in yourself? Can you turn those doubts into pride? Can you fight off the desire to give up? Can you exceed the physical expectations and limits you and everyone else has placed on you? Can you challenge yourself….and win?

Tuesday, June 22, 2010

4th of July 5K Teams

The following is a list of teams for the 4th of July 5K at Miner's Ravine ( Your team captain will register the entire team and pay the $100 fee. You will then pay your team captain back. Team captains, Anne will be emailing you team email addresses asap so you can gather any info you may need to register. You must register by June 29! FYI, the teams of 7 are "just for fun and to save money," while the teams of 4 are "competing." The teams are.... (*captains)

gO! One
Tim C.

gO! Two
Tim H.*

gO! Three

gO! Four
Leslie M.
Lori W.

gO! Five
Alan L.

gO! Six
Leslie G.*
Gary F.

Tuesday, June 15, 2010

Out on the roads there is fitness and self-discovery and the persons we were destined to be.
Dr. George Sheehan

Tuesday, June 8, 2010

NoBo Gear Is In!!!

Attention all NoBo participants!! The gear is finally here! Feel free to stop by any gO! group run to grab your shirt and jacket. We meet on Sundays at 8am, Tuesdays at 7pm, and Thursdays at 7pm. Locations can be determined by clicking on one of the runs on the schedule below. We would love to have you run with us as well, so bring that running gear when you come to pick up the stuff!! See you then!

Tuesday, June 1, 2010


Congratulations to all of our 5K finishers at yesterday's No Excuses 5K Fun Run!! YOU DID IT!! I hope everyone is feeling the satisfaction of finishing the 10 week program and taking a major step towards making yourself a better person! Running is relative sport and you must approach it with that mentality. So... relative to where you were 10 weeks ago, you have made MAJOR strides (pun intended)! Pat yourself on the back and share your story with anyone who will listen! It feels good and will motivate you to keep it going.

With that said, the gO! Group hopes to have 30+ new members arriving at our next few runs! You are ALL ready and able to join the gO! Group. Do not be intimidated by the distances and/or speed we run. Workouts will still have the variability that will allow runners of ALL levels and paces to benefit! The gO! Group will continue to train for upcoming 5K, 10K, and half-marathon races, JOIN US! Check out the schedule below and just show up when you wish, we will be waiting!!

Again, congrats to our 5K Finishers:

Amende, Heather
Cannon, Jan
Christensen, Jamie
Lent, Sandra
O'Neill, Caitlyn
O'Neill, Courtney
Ortiz-Lester, Eleasha
Salmeron, Bianca
Maddox, Brandi
Amurao, Christine
Barr, Stacy
Diane DuPont
Harmon, Donna
Lent, Megan
O'Neill, Rileigh
Pasarella, Grace
Pfeiffer, Jackie
Solso, Cindy
Diane Sproule
Yust, Carol
Vega, Debra
Gilles, Claudia
Herdemann, Denise
Hernandez, Jessica
Ikemoto, Lee-An
Levine-McGhie, Leslie
Obispo, Greta
Pryor, Amber
Graham-Clifford, Debbie
Hubert, Terry
Jacome, Brenda
Lent, Les
Lent, Tyler
Manhart, Jennifer
Pryor, Ben
McVey, Courtney

Tuesday, May 25, 2010

gO! Time!!!

Congratulations!! You are just days away from completing the 5K you have been training 10 weeks for! As many experienced running/endurance sports coaches will tell you, "it's the training that is the true challenge, the race itself is a piece of cake!" So with that said, good job and go out there and enjoy the rewards of your hard work. Since this is the first race and/or fun run that many of you have done, I wanted to give you lots of logistical info to be sure everyone has a smooth and enjoyable experience. So.....

No Excuses 5K Details:

  • When: Monday (5/31), 8:30am race start (you should arrive no later than 8am)
  • Where: William Land Park- corner of Freeport Blvd. and Sutterville Rd. in Sacramento- next to Sacramento Zoo.
  • Registration- If you have not already done so, register at:
  • Packet Pickup- For most races such as this you get a registration "packet." This packet will have your race number (bib), your timing chip (attaches to your shoe and times your race as you cross over timing mats), race shirt, and many other goodies and give-aways. You may pick up your race packet and/or pre-register from 10 a.m. - 7 p.m., Friday, May 28th and from 10:00 a.m. - 6:00 p.m., Saturday May 29th, at Fleet Feet Sports, 2311 J Street, Sacramento, or at the race site in Land Park on Race Day. THERE IS NO PACKET PICKUP OR PRE-REGISTRATION ON SUNDAY, MAY 30TH! Fortunately the gO! Group makes a habit of helping each other out with picking up the packets as a group. If you would like your packet picked up by one of us, please enter your name on the "Who's Racing Where" spreadsheet at the bottom of the blog (just click on the "CLICK HERE TO LIST YOURSELF FOR A RUN!! " to access the spreadsheet. We will then distribute the packets on race morning when we meet up.
  • Carpooling- We will meet at the Park and Ride between In N Out and Sunsplash on Taylor Rd. at 7am Monday morning. We will pile in as few cars as needed and drive down together.
  • Parking- If you decide to drive yourself, the best place to park is typically in the Sac City College parking lot across from the park at the corner of Freeport Blvd. and Sutterville Rd.
  • Group Meeting Spot- We will all gather starting around 7:45 at the Fleet Feet Roseville Tent.
  • "Age Graded Race"- You may notice this is an age graded race. What that means is that for the official results, finish times are adjusted based on age and gender. It is a formula that attempts to neutralize advantages of youth and/or gender. You can read more about it at
  • NoBo Gear- KEEP YOUR FINGERS CROSSED!! We are hoping the gear comes in by race day. We are pretty sure the jackets will be in, but the shirts are a big question. Look for updates on the blog!!

Tuesday night 5K time trial

1/2 mile 2-mile 3-mile 5K
Josh 3:02 5:58 11:48 17:31 18:04
Joe 3:09 6:31 13:14 19:33 20:06
Mike 3:11 6:36 13:48 20:26 21:01
Isaac 3:11 6:35 13:48 21:06 21:48
Jesse 3:32 7:22 15:22 23:06 23:43
Cameron 3:44 7:42 15:52 23:38 24:08
Larry 3:46 7:45 15:51 23:39 24:20
Richard 3:54 8:?? ??:?? 24:40 25:11
Melissa 3:54 7:56 16:11 24:28 25:12
Allen 3:50 7:55 16:27 24:55 25:37
Anne 4:36 9:10 18:17 27:05 27:51
Christine 4:29 9:05 18:45 27:22 28:03
Leslie 4:30 9:14 18:45 28:08 28:59
Michelle 5:10 11:22 22:25 33:30 34:30
The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed.
Jacqueline Gareau, 1980 Boston Marathon champ

Thursday, May 20, 2010

gO! & NoBo Bowling Night- THIS SATURDAY!!!

gO! & NoBo Bowling Night- PLEASE join us for a great night of socializing and strikes! I have said MANY times, "the value of the group setting, is the group!" Be part of the group and you will be a more consistent runner thanks to the group! This is a chance for NoBo and gO! runners to chat it up and build the relationships that will help you "succeed" in your running goals! We will have a fun filled night at Strikes in Rocklin just hanging out, NO RUNNING! Details-
When: Saturday, May 22, 6pm-?
Where: Stikes Bowling Center, Lone Tree Blvd., Rocklin
Who: All gO! and NoBo members AND familes
Why: Because who does not dig those flashy bowling shoes
Notes- I will be reserving 10 or so lanes to be sure we are all together but please RSVP using the "Who's Racing Where" table below. Strikes has a full restaurant, snack bar, and bar for your dining and drinking pleasure! Extremely kid friendly as well!

Friday, May 14, 2010

To succeed you have to believe in something with such a passion that it becomes a reality.
Anita Roddick, founder of The Body Shop

Believe you are a runner!

Monday, May 10, 2010

21 Days and Counting.....

And so the countdown begins!!

In exactly 3 weeks from today, many of you WILL run your first 5K! Congratulations on making it this far and putting in the work it takes to change yourself for the better! If you are still doubting your abilities or have not been able to make it to the runs consistantly, NO WORRIES, we will get you there. Don't think, just run! Just like in a race, don't evaluate or judge until you cross the line. Think about the now! When and where is my next run? What do I have to do to fit it in and be there? How good did it feel after my last run? etc. etc... Or in simpler terms, as Dorie says, "just keep running, just keep running...."

Regardless, take the time to recommit yourself TODAY! You CAN finish this and become a runner! With that said, a couple of news items....

  • Schedule Posted & New Meeting Times- We have posted the remainder of the NoBo meeting times and location. Please note the change to 8am on Sundays and 7pm on Thursdays!

  • gO! & NoBo Bowling Night- PLEASE join us for a great night of socializing and strikes! I have said MANY times, "the value of the group setting, is the group!" Be part of the group and you will be a more consistent runner thanks to the group! We will have a fun filled night at Strikes in Rocklin just hanging out, NO RUNNING! Details- When: Saturday, May 22, 6pm-?, Where- Stikes Bowling Center, Lone Tree Blvd., Rocklin, Who: All gO! and NoBo members AND familes, Why: Because who does not dig those flashy bowling shoes, Notes- I will be reserving 10 or so lanes to be sure we are all together but please RSVP using the "Who's Racing Where" table below. Strikes has a full restaurant, snack bar, and bar for your dining and drinking pleasure! Extremely kid friendly as well!

Saturday, May 8, 2010

Mother's Day Time Change

Happy Mother's Day NoBo Runners! Sleep a little later today. We'll see you at 8:00 at Coffee Republic in Folsom.

Wednesday, May 5, 2010

I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought.
Arthur Blank, American businessman and a co-founder of Home Depot

Tuesday, May 4, 2010

NoBo Week #7- Pacing and Running Injured

The Art of Pacing
Many of you are struggling with what pace to run at. We have told you to make it “comfortable,” which sounds easy enough. The problem lies in the fact that most beginning runners cannot discern what “comfortable” means. I/We suggest your effort should be about a “6 or 7” on the Rate of Perceived Exhaustion (RPE) Scale below. Another favorite of mine is- the run should be comfortable enough to talk, but too difficult to sing!! As we increase our distance the goal is to be able to maintain the same pace for the entire run. Running a steady pace is the key to success in running (read "the Tortoise and the Hare"). After 6 months to 1 year of continuous training we may begin coaching you on how to include faster runs (level 8 and 9, i.e. "speed work") into your week, but for now let’s focus on increasing our distance.

Rate of Perceived Exertion (RPE) Scale: Rate of perceived exertion is a basic approach to defining appropriate intensities for a variety of workouts. In general, an athlete rates their perceived effort on a scale of 1 – 10. As an athlete gets more comfortable with his or her paces, they can accurately adjust training intensities based off of RPE. Use this scale to rate/evaluate each workout and each mile and/or section within each workout. You should try to stay within one zone for the entirety of the run.

RPE Scale:
– 1
– 2
– 3
– 4
– 5 = very light: warm up and cool down
– 6 = maintenance days - conversational
– 7 =maintenance days - conversational
– 8 = threshold/speed days - challenging
– 9 = threshold/speed days - challenging
– 10 = Very Hard – Almost never used

Note- This RPE Scale was created to match Fleet Feet’s training philosophy and may be different from others you will find in books and on the internet.

Running Injured? What to do!
Ouch! Oh no, you wake up Sunday morning after your Saturday run and your left heel is killing you. You take a few steps and feel like an 80 year old woman who did one too many Waltzes the night before. Or, you are out for your run and your knee progressively gets more and more sore. You start to walk and a sharp pain virtually stops you in your tracks. The dreaded sports injury- you ask, “What do I do now?”
Unfortunately, at some point during most runners lives they will get some sort of ailment which will slow down their training- if not stop it all together for a period of time. The most important thing to realize is if you listen to your body it will give you early warning signs that something is not right. In general it is important to stop running and rest your body if-

1- You have pain for longer than 7 days
2- As you run it gets more uncomfortable
3- There is obvious swelling to the sore area
4- It effects your natural running form

Initial treatment to your injured area is RICE
…stop running! Take a few days off (at least 2-3) and re-assess.
Ice….your sore area. Ice is the most natural anti-inflammatory around, and is easy to use on specific areas of the body. Ice massage is the preferred method. Take a paper cup and freeze water in it. Tear off the top and roll the tip of the ice cup over the injured area for 10-15 minutes. Do this at least 1x a day, preferably 3x a day.
Compress…the injury if there is swelling. Wrap the area tight enough for support, but not so tight it will cut off blood flow.
Elevate…the injured area. Try to keep your injured area off the floor, and ideally higher than your heart. This helps with circulation of blood flow and helps to minimize swelling.

When an injury occurs, and the above self treatment does not provide complete relief, it is important that you get medical advice from a trained medical professional. Ideally, find a doctor who treats many of the runners in your area (ask the employees in Fleet Feet Sports for recommendations.) There are two types of doctor’s deal with many of running related injuries:
Podiatrists treat ailments of the foot. They may also have experience with lower leg or knee injuries if they relate to the foot.
Orthopedists specialize in bones and muscles of the body. Often Orthopedists have a specialty practice in Sports Medicine.

Following the rules above should help you to get back on the road sooner than later if an injury should happen to you. Good Luck and happy training!

Thursday, April 29, 2010

New Time on Thursdays in May

Starting May 6th, NoBo and gO! will both meet at 7:00 PM on Thursdays.

I'll see you there.

Tuesday, April 27, 2010

Coach Josh is Going to Boston

Completely amazing, is the coach of our team
Off to Boston he's headed, a runner's ultimate dream.
Although we can't be there in person to cheer
Can't you hear us yelling "gO" Sexy!" from here?
Hop on that plane and take to the street

Josh is finally in with the Boston elite.
Out onto the course and straight through the finish
Such an accomplishment cannot be diminished.
How do you top a race such as this?

Ironman, of course, for the tri is his bliss.
Strong and determined, through swim, bike and run

Giving his all, conquering one by one.
Out of the water, onto the bike
Invincible is he with every foot strike.
Not one from a challenge is he to back
Going for Ironman #2, he's on the attack.

Through sun, wind and rain, Josh is known to gO!
Outlasting pain and fatigue, our respect for him grows.

By leading us all with an example so rare
Our coach has inspired us, none can compare.
So despite what we say and despite what you hear
To us, he's amazing, one to revere
Our coach is geared up to be put to the test
Now gO! get 'em Josh? Give it your best!

by Michele - written for Josh's send off to Boston - appropriate now as we wish Josh well in this weekend's Ironman in St. George, Utah

Wednesday, April 21, 2010

The Boston Experience

Hey Kids! I'm back!

Finally arrived back home today and have time and a computer to give my full account of an amazing experience! First, thanks for all of the support and messages of good luck I received from all of the great gO! runners this weekend! Your support was overwhelming and made my experience more than I ever expected! So, curl up next to the fire and get comfortable, because Josh has a story to tell......

April 19, 2010

114th Boston Marathon

My marathon actually started the night before the race on the 9th floor of a high rise just above the finish line to the marathon. You see, I had been suffering from an aggravating sinus infection for almost three weeks that was brought on by allergies and of course had no foresight to see a doctor BEFORE traveling to Boston! So, after persistent and agonizing pain, several puss filled abscesses in my gums (yummy), and a lot of whining, Jamie finally made me go to an urgent care clinic the night before the race. After visiting a one-room, one-man operation, back alley urgent care clinic, I started antibiotics 12 hours before the race. Plenty of time!

The next morning, I was out of bed and on the road by 5:45am with Red Bull and excitement racing through my veins. I arrived at the bus loading area and found 56 buses and a whole lot of runners ready to go. Once on the bus, it was a pleasant 40 minute ride to Athletes Village at Hopkinton High School just down the street from the starting line. The Village felt like a homeless camp in which 23,000 runners tried to find comfort for their 2-3 hour wait. People were laying over every inch of the high school campus. Fortunately, they had massage, food, beverages, etc. there to help fill our time, but it was still an agonizing wait! I found a nice little spot in the sun on the black top to take a nap and got comfortable. At about 9am I headed to the toilet lines only to find myself dizzy and lightheaded. No idea what happened (maybe the antibiotics, maybe the anxiety, maybe just crazy) but weird and alarming all the same. I took care of business and then headed for the buses to drop my morning clothes off to be transported to the finish line. Once done, my "corral" was released from the village to head the .7 mile down to the starting corrals. My dizzy spell started to subside (despite a young kid telling me to "run hard or DIE trying", boy that freaked me out!!) with movement as the excitement picked up. We were placed in 28 different corrals based on qualifying time with roughly 1,000 runners per corral. Once in the corral I struck up a conversation with a young man and within minutes we realized that we both qualified at Cowtown finishing just 45 seconds apart!! What are the odds?! We also finished just seconds apart at Shamrock! After the national anthem and a F-16 fly-by (I gotta get that for Miner's Ravine), the gun went off. We had a 200 yard walk before we actually crossed the start line but because everyone was corralled by qualifying time, you could immediately start running your pace despite the serious congestion. The first 2-3 miles flew by in seconds as we were powered by a downhill start and adrenaline. Once I settled into my pace the experience truly began. Every colonial style town we ran through was like a whole new party. The course was lined 2-3 deep with spectators on both sides for probably 21 of the 26 miles! EVERYONE was out there supporting the run. Kids wanted to give you everything! Water, fruit, bagels, Otterpop Popsicles (which I took), pretzels, beer, etc. They could have shut down every aid station and the runners would have been supported just fine by the spectators! I counted at least 10 keg parties, and countless tailgating style parties going on in the streets. The noise was deafening for most of the run! I ran with the likes of Mario (as in Super Mario Brothers), Dick and Rick Hoyt (Dad and son team in which the Dad pushes his quadriplegic son through many famous events including Boston each year and the Hawaii Ironman), and this year's Boston Marathon poster boy (the guy that just happened to be in the picture chosen to be the marketing icon of this year's marathon). I witnessed my first trampoline train in which 50+ mini trampolines were set side by side and spectators would hop down the train as you ran next to them). I experienced the Wesely Girl's College!!!! You can honestly hear the roar from a mile away. Thousands of college ladies lining the streets literally screaming at the top of their lungs and giving kisses to any willing runner! Passing Boston College was the same! You would think the students were tailgating before the College Football National Championship! The hills of Newton (miles 15-20) were a bit of a slap in the face.... but again surrounded by countless cheering supporters.... so who cares about hills. Mile 20 was not the "wall" like in most marathons as it signaled the end of the hills and the start of the best 10K on the planet. Mostly down hill and possibly the most positive, energetic, thrilling, ride of my life. I ran the last 6 miles with a smile (I never knew you could even smile during the last 6 miles of a marathon). After a quick stop to give Lelsie a hug at mile 24, greetings to my parents at 25, and a wave and a wink to Jamie at 26, I was ready to finish the wild ride. I crossed the line at 3:16 and feeling GREAT! My goal had been to finish in a time I was happy with (sub 3:30) yet not push too hard and destroy myself prior to Ironman St. George on May 1st (stupid me). I managed exactly that. After purposely pacing for a 3:10 finish (just to keep options open) until mile 15, I was obviously slowed by the hills between mile 15-20. Once over the hills I felt good and ready to ramp it back up but decided against it in favor of taking in the moment and not blowing up my legs. Overall, it was the easiest marathon I have run and felt I probably could have gone a lot faster. But this was Boston and I wanted to experience it, not survive it! I was happy as a clam with how I ran it!

The Boston Marathon lived up to the hype (at least for me)!

Thanks again for all the support and next time, we ALL go! Seriously, this is something to experience, no matter if it's as a runner, spectator, or volunteer!

See you tomorrow night!


Tuesday, April 20, 2010

Training with Consistency

The key to all fitness programs is consistency. This is especially true of a running program because you must develop both your physical and aerobic fitness levels.

If you have been attending every NoBo workout and doing at least one run on your own, GREAT. Keep it up.

If you have missed some training - don't despair. Fitness is a continuum that can be started and restarted as often as necessary. But. you must make a commitment.

Read the blog. Check the calendar to see where we are meeting. Attend!

Saturday, April 17, 2010


Thank you to all the gO! Runners who came out tonight to wish me luck in Boston! I cannot tell you how awesome it was to feel that kind of support! It is an amazing thing to sit back and realize what the gO! group has become and to dream about where we are gO!-ing. I look forward to running Boston, but I REALLY look forward to telling my story over a run with my friends upon my return! You all have made this experience that much more incredible!

It was a GREAT day to be a gO! Runner!


Sunday, April 11, 2010

NoBo Week #3

Week 3- Stretching! When, Why and How

Did you know that improper stretching is the second leading cause of running injuries? Studies have shown that morning runners become injured more often than noontime and evening runners, probably due to stretching cold muscles. It is hard to stretch muscles that are not loosened and warmed up and you take the risk of tearing a muscle. Think of your muscle as taffy. Taffy cannot stretch when it is cold, it tears. Taffy can stretch when you warm it up, and it stretches a lot! A thorough warm-up before stretching, or postponing stretching until after running, may reduce the risk of injury.

So now the question is, why do I need to stretch? Many experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; a minimum of one stretching session per week is sufficient to maintain flexibility.

You need to be careful about how you stretch. Never bounce while stretching because you can tear or pull the muscle you are trying to stretch. Also avoid stretching too quickly, as the muscle will respond with a strong contraction and increase tension. Stretch slowly, and hold the stretch for a minimum of 20 to 30 seconds. Remember, only stretch once your muscles are warm either after a thorough warm up or after your run.

Basic Stretches for Runners:

Head Circles: Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.

Quadricep Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your buttocks. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 20-30 seconds, then switch legs.

Hamstring Stretch #1: Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Hold for 20-30 seconds, then switch legs.

Hamstring Stretch #2: Stand erect near a chair or table about 18” high. Place one foot on chair with heel down and toes pointing up. Lean forward with a straight back until you feel a slight stretch in the back of your leg. Hold for 20-30 seconds (keeping the back flat), then switch legs.

Calf Stretch: Stand an arm's-length from a wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.

Achilles Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.

Wednesday, April 7, 2010

Sunday April 11

Sunday will be a little different this week. Many gO runners will run the Zoo Zoom in the am. Some members of gO will meet informally to run Sunday am. On Facebook I see one group planning a 6:30 AM run at Sculpture Park.

NoBo and remaining gO runners will run at 7:00 PM at Maidu Park. Park
in the lots between the library and the baseball fields. We will gather near the
the baseball fields.

The picnic plans have been postponed for now.

Hope to see you Sunday!

Anne and Gary

Sunday, April 4, 2010

NoBo Week #2

Staying Hydrated

We all know that drinking fluid throughout the day is recommended, but how much do we need? The old rule of thumb was 8, 8 oz. glasses of water or 64 ounces a day. More recently the guidelines have changed to “drink when thirsty”- due to the thought that that our body will effectively signal us to meet our needs for fluid throughout the day. That being said, try to drink water with the goal of having your urine turn pale yellow to clear by mid afternoon. This indicates a body that is fully hydrated and ridding itself of waste products.

You ask, “Why is a hydrated body so important?” Well to start off with, the human body is largely made of water - 65-70% water by weight. Fluid is responsible for keeping your body temperature regulated, blood volume correct, ridding your body of waste products, maintaining blood pressure and so much more! It is hard enough to get through the work day when you are dehydrated (signs include: headaches, tiredness, nausea), but even more difficult to exercise in a dehydrated state. To insure your body is functioning at its best follow these simple guidelines:

1. Drink when thirsty. All day, every day!
2. Drink before you run. Top off your tank with 8 ounces (1 cup) 30 to 60 minutes of beginning your exercise session. Use the restroom just prior to your run.
3. Carry fluid with you. Bring along a bottle and drink 4 ounces every 15 minutes.
4. Water is fine for workouts 60 minutes or less. For longer workouts a sports drink may be of benefit; ask your coach for guidance.
5. Weigh yourself before and after your workout. Every pound you lose during your workout equates to 2 cups of fluid lost. Do this a few times and you can estimate your specific fluid needs during exercise.
6. Drink 16-20 ounces of fluid while you cool down.
7. Be aware of climate changes. If it is hot, change in humidity, or high altitude your body will require more fluid than usual.
8. Know the signs of dehydration: Nausea after exercise, dark yellow urine, dry/sticky mouth, and dizziness.

Now that you are fully hydrated, go take on the day… and that great workout!

Monday, March 29, 2010

No Boundaries Discount Days at Fleet Feet

This Thursday-Saturday (4/1-4/3) all gO! and No Boundaries runners will receive 10% off all purchases at Fleet Feet Roseville and Fair Oaks. Feel free to stop in for info on shoes, nutrition, clothing, and much more! We will also have a Fleet Feet employee provide a quick educational/gear talk before Thursday's run at Sculpture Park at 6:15pm. Plan to arrive to the run 15 minutes early to get great info on the latest running gear!
Act like a horse. Be dumb. Just run.
Jumbo Elliot, Track and Field Coach

Thursday, March 25, 2010

NoBo Week #1

Running Form

Proper running form should start from your head and finish at your toes. The goal of good form is to minimize the energy you expend and lessen the chance for injury. Although there is no one single “perfect” running gait, use the following as guidelines for proper running form:

Head: Keep your head slightly tilted down, looking at the ground in front of you, 10 to 15 feet ahead. Your facial muscles, jaw and neck should be relaxed. Enjoy your run!

Shoulders: Keep your shoulders relaxed and do not allow them to “slouch” forward. Hunching over will restrict the breathing passage, allowing less oxygen to get to your working muscles.

Arms: Arms should be bent at a 90-degree angle and relaxed. As you run, swing your arms forward, try not to swing them across your chest. Brush your hands past your waistband on the downswing, bringing them back behind your body. The arm movement should move in conjunction with your legs. Run with your legs, and let your arms go along for the ride!

Hands: Your thumbs and index finger should gently touch with your hand cupped, as though you are holding a potato chip that you don’t want to break. Clenching your hands is taking excessive energy away from your legs and undue stress to your upper body. Again, don’t let your hands cross over the middle of your chest- remember arms move forward for forward motion.

Torso: You want to keep your torso erect as if you are a puppet hanging on a string from above. This will allow your chest cavity to be open, which will allow easier breathing.
Hips: The hips should be facing forward, with no rotation. Your foot should strike with a heel to toe motion, directly under your hips.

Feet: Try to keep your feet low to the ground and touch the surface as light as possible. The lighter your feet touch the less pounding your body will incur (especially your joints.) Visualize yourself as if you are “running on eggshells”- this will help you stay light on your feet.

Try to change only one thing at a time and only for a brief period. To make your new effort a habit, practice will make perfect.

Monday, March 15, 2010

Welcome No Boundaries Participants!!

RUN #1 IS DONE!!!! Congratulations to all of those who took their first step to becoming a better runner this morning!! It was great to see all of the eager, smiling faces out there bright and early! I hope everyone feels the pride one gets when they start the process of making themselves better. Pat yourself on the back and don't hold back the personal pride you should be feeling. Tomorrow when you go to work, tell everyone you can that you started working toward your goal and how good that feels! As I like to say, "you may not be the fastest, you may not win the race, but you beat EVERY single person that never got out of bed!"

With that said, I look forward to seeing you all on Thursday night for our next run. You may wish to bring a small flashlight or head lamp as the sun will be going down as we run the Miner's Ravine (which will get dark quickly).

Lastly, in true gO! spirit, we cannot possibly let Isaac get away with leading his group a full MILE farther than planned without a little retaliation! So.......

Sir Isaac's 5K
From every direction
No Boundaries runners came
To train for a 5k
All their goals were the same.

Some started off fast
Some started off slow
But ne’er did it matter
Just as long as they gO!

50 runners were sent
Down the trail on their way
One mile was the distance
On this beautiful spring day.

Although there was one group
Whose leader did stray
An additional mile added
Much to their dismay.

Even Jen told Isaac
“Right now we should turn”
Only to be told
“Keep going, feel the burn!”

But according to Isaac
The runners kept up the pace
Running extra mileage
With a smile on their face.

So while you were told
10 weeks to a 5k
Little did you know Isaac’s plan:
You’ll run a 5k... TODAY!

Hoping your first run
Was as great as can be
See you on Thursday
To run 1, 2 maybe even 3!
By Michelle Banda

Welcome to the gO! Running Group Blog. This is where we will be doing all of our No Boundaries communications! Please get in the habit of checking this site weekly, if not daily, for updates, news, notes, training tips, run schedule, run locations, etc! To the right you will already find the link to the No Boundaries 10 week training plan as well as the contact info for our coaches and mentor runners. At the bottom of the page you will find the run calendar, If you click on a "NoBo" date you will be able to view that run's location. Please also feel free to read up on the gO! group's events and happenings, they are a crazy fun bunch and can be quite entertaining! We are stoked you have joined us and look forward to getting to know each one of you and helping you reach your running goals!
Coach Josh