Friday, December 31, 2010
Tuesday, December 28, 2010
Wednesday, December 22, 2010
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
Monday, December 13, 2010
Tuesday, December 7, 2010
"Running a marathon when not fully prepared is about as smart as using strange leaves for "toilet paper" after going potty in the woods...you know better, and you might get lucky, but if not then your gonna feel it in the worst way!"
Kris- 1st marathon, 4:11, 9:43 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
Orlando- 2:44, 6:18 pace
Gladys- 4:42, 10:51 pace
Lisa V- 4:16, 9:53 pace
Laurie B.- 4:34, 10:32 pace
Friday, December 3, 2010
Monday, November 29, 2010
Monday, November 22, 2010
Thursday, November 18, 2010
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
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
Thursday, November 11, 2010
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
- 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
Thursday, November 4, 2010
Tuesday, November 2, 2010
Monday, November 1, 2010
Sunday, October 31, 2010
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
Wednesday, October 20, 2010
Monday, October 18, 2010
Thursday, October 14, 2010
Tuesday, October 12, 2010
Monday, October 11, 2010
Sunday, October 10, 2010
Saturday, October 9, 2010
Thursday, October 7, 2010
Saturday, October 2, 2010
Friday, October 1, 2010
Tuesday, September 21, 2010
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
Tuesday, September 14, 2010
Sunday, September 12, 2010
Thursday, September 9, 2010
Thursday, September 2, 2010
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 Active.com as well.
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
Tuesday, August 31, 2010
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
Tuesday, August 24, 2010
Wednesday, August 18, 2010
Sunday, August 15, 2010
Sunday, August 8, 2010
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
Friday, July 30, 2010
Wednesday, July 28, 2010
#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!!
#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
Friday, July 16, 2010
Thursday, July 8, 2010
Wednesday, July 7, 2010
Friday, July 2, 2010
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
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.
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
Tuesday, June 15, 2010
Tuesday, June 8, 2010
Tuesday, June 1, 2010
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:
Tuesday, May 25, 2010
- 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: http://www.noexcuses5k.com/htmls/registration.html
- 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 http://www.runsacraceseries.com/agegrading
- 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!!
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
Jacqueline Gareau, 1980 Boston Marathon champ
Thursday, May 20, 2010
Friday, May 14, 2010
Monday, May 10, 2010
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
Wednesday, May 5, 2010
Arthur Blank, American businessman and a co-founder of Home Depot
Tuesday, May 4, 2010
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.
– 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
Rest…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
Tuesday, April 27, 2010
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
Tuesday, April 20, 2010
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
It was a GREAT day to be a gO! Runner!
Sunday, April 11, 2010
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
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
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
Thursday, March 25, 2010
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
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.......
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
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!