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.

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!