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.

Sunday, November 25, 2012

SAVE THE DATES


  • CIM Pasta Feed this Friday, 7pm, Spaghetti Factory. See details below and RSVP on Race Log.
  • 4th Annual gO! Winter Party- We have moved the annual gO! Winter party into January as to avoid as many conflict as we can with other parties and events folks may have in December. Plan to be there Saturday Jan. 12, 2013!!!
  • Free Fleet Feet Holday Run, Dec. 16. It has become tradition that we "invade" this FREE and WONDERFUL event. We typically run as a group, please join us!!!
  • 4th Annual Holiday Lights Run, Thursday Dec. 20! See calendar for usual spot/address.
Posted by at

2 comments:

  1. TerriNovember 25, 2012 at 10:20 PM

    This comment has been removed by the author.

    ReplyDelete
  2. Allen RNovember 29, 2012 at 9:55 PM

    I copied the info below from the 2012 CIM website:

    AID STATIONS:

    There will be 17 aid stations staffed by cheering volunteers from local schools, service clubs, and those ubiquitous Buffalo Chips.
    Each will have water, an electrolyte replenisher fluid, medical supplies, Kaiser Permanente medical personnel, and porta-potties.
    Powerade will be the electrolyte replenisher fluid available on the course. The flavor will be Moutain Berry Blast.
    GU Energy Gel will be provided on the course at miles 13, 20.4 (Loehman's) and 23.5 (Mercy).
    GU supplies and flavors will vary. If you are dependent on nutrition supplements like these, be sure to carry your own in case you miss the hand outs or the supplies run out.
    Porta potties will be located at each aid station and relay exchange zone along the course.
    FLUIDS:

    Proper fluid intake is crititcal not only for a good performance but also for your health during and after the event. Too little fluid intake leads to dehydration; too much and improperly balanced fluid intake can lead to hyponatremia.

    Please read this bulletin from USA Track & Field for proper fluid intake guidelines. You should also read this paper, "Proper Hydration for Distance Running"(pdf) published by USATF.

    Proper Hydration for Distance Running
    COURSE TIPS:

    CIM is a FAST course with a net elevation drop. The key word here is "net"- it is certainly not all downhill, and the terrain is rolling, especially in the first half.
    Do not get drawn into too fast an early pace by your excitement, fellow runners, or by the first downhill mile.
    Be conservative and do not charge the hills; run them at a steady, even effort, even if that means reducing your speed. This helps you conserve energy to use later to maintain an even pace in the second half. Trust us!
    The best times on this course have come from running a relaxed, conservative pace in the first half and a strong, steady pace in the second half.

    ReplyDelete

Subscribe to: Post Comments (Atom)