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, December 1, 2013

CIM Logistics



A revised version for CIM 2013 (Thanks Coach Josh) For those folks participating and/or attending the CIM this Sunday here are some gO! group plans for the day. Feel free to meet up with us for some and/or all of the following:
  • Practice some 7am miles this week! Go out and see what the first 1-2 miles is going to feel like in this weather in the race clothes you plan on wearing.
  • 6pm Friday night pasta feed at Spaghetti Factory on Sunrise Ave.. RSVP by Tuesday on "Who's Racing Where" spreadsheet linked at the right. 
  • Race check-in/packet pick-up Friday (12-7pm) and Saturday (9-5pm) at Sac Convention center. I think it would be fun to see lot's of gO people Saturday morning at the Expo --maybe meet about 10:00
  • Friday is the most important time to get good sleep! Go to bed early and take a nap mid-day Saturday. It is found that most do not get good sleep the night before and surprisingly it has little effect on runners anyway. They say that as long as you get good sleep within the last 48 hours, you will be fine.
  • Remember, NOTHING NEW from here on out. No new restaurants, food, snacks, massage techniques, stretches, etc. If you did not do it in training, don't do it now! This includes giant "carbo-loading" meals and/or "hydrating" until you are completely bloated and your sodium completely diluted.
  • Run an easy 3-4 a couple times this week, then get an easy 1-2 miles in Saturday just to stretch it out and ease nerves. I even enjoy a mile or so at a brisk/racing pace. It feels good to loosen up the day before.
  • Race Day Weather- Weather dot com says Lo 29 Hi 48 Sunny Wind NNW 6 mph. Dress in "disposable" layers. Do not overdress in permanent layers and then overheat at mile 2. Hat and gloves are BY FAR the best way to battle the cold. Disposable version are at Target for $1.99.
  • Carpool to the start. Some of us will be meeting at Gary and Anne's -- Leaving at 6am to carpool to the drop off. Please use the "Who's Racing Where" to let us know to expect you. The less cars the better at the start. Either way, plan to arrive at the start no later than 6:15, it will be congested and crowded.
  • Do not eat too much within the hour before race start. Try to finish all your big eating by 5:30 or 6am. Then just sip a beverage or nibble on some "small" food between 6 and 6:40ish.
  • At the start line we will gather at the bike shop (Folsom Bike) just behind the gas station on the corner of Auburn Folsom and Damn rd. This is just a place to warm up, stretch, and say good morning and good luck to each other.
  • Remember, DRESS WARM at the start line. You can then leave all of your extra warm clothes with race volunteers and they will transport it all to the finish. You will get your "clothes check" bag when you pick up your packet at the expo. You will then use this bag to shed all extra layers just before you start the race and have access to the clothes immediately after finishing. You cannot dress too warm for the waiting period before the race.
  • Others will be along the course if you need to drop clothes, gloves, hats, etc along the way. But, in my experience, disposable warm gear is best, that way you can drop wherever you like!
  • At the finish line we will gather on the corner of 10th and L st. to cheer on the finishers. This will hopefully give us a spot to cheer finishers on just before the line and hopefully will not be overcrowded.
  • For you #1 Fans -- Track your runners  HERE
  • HAVE FUN!!!!

Tuesday, November 26, 2013

7:00 Tuesday Night 
(and Thursday too!) 

No official gO! on
  Thanksgiving

Tuesday, November 12, 2013


CIM Training Run
Please use the "Who's Racing Where" log to declare your intentions for the CIM training run this Sunday. We need to know how many are running, who can shuttle, and where people are starting from. 

For reference, Fleet Feet Fair Oaks is 18 miles from finish,  Corner of Mazanita and Fair Oaks Blvd. is 12-13 miles from finish, and Lohman's Plaza is 6 miles from the finish. Some may want to run by starting at the end and running the route backwards. We usually park around 10th and L.  See the detailed course map at http://www.runcim.org/page/show/226319-the-course

Some are planning breakfast  right after run at location to be determined.
Hope to see you there!!!

Monday, November 4, 2013

NOTE

We will switch to 6:00 PM now that DST had ended.

Tuesday, October 1, 2013

100,000 MILES


gO! is less than 400 miles away from 100,000 miles logged!! Congrats to all gO! members! What started out as a couch to 5K training program has now logged almost 100,000 miles, unbelievable! Some amazing miles and some amazing stories along the way.

The gO! 1,000 Mile Club


MIKE MADDOX x 7
LAURIE BEYER x 6
JOSH ERRECART x 5
GARY CASAGRANDE x 5
DENNIS OW x 4
DAVE HEITMAN x 4
JOE ORTEGA x 4
LUNA THE DOG  x 4
ANNE CASAGRANDE x 4
HEATHER CLARK x 3
GLADYS GLAUDE x 3
ALLEN REID x 3
PATRICIA MARQUEZ x 3
TERRI TOKUTOMI X 3
ISAAC BANDA x 2
CHRISTINE CHENG X 2
CANDICE GUIDER X 2
TIM CASAGRANDE X 2
CASSIE HARTLEY X 2
TIM HERMAN X 2
LESLIE GRAY X 2
KIM EVANS X 2
PATTI FERNANDEZ X 2
LARRY BELLUCCI
MICHELLE BANDA
MELISSA GUTZMAN
KRIS MAPES
ALAN LAMBERT
LORI WELLS
DAN TOKUTOMI
ALENA HANSEN
BRYAN WRIGHT

Tuesday, August 27, 2013

CHA CHA CHA CHANGES 

Tonight gO will meet at Woodbridge Park  
 Tuesday August 27

Monday, July 1, 2013

Due to the Heat...

It's HOT HOT HOT 

Due to the extreme heat, we are canceling the formal gO workouts this week.  Plan to run in the early mornings if you can or go somewhere cool to do your workout. Include your favorite running partners in your plan and/or post on Facebook. It's more fun to workout together.

The next gO workout will be Sunday, July 7, 7:00 AM.  See you at the fun run Thursday. 
Have a fun and safe 4th of July. 

Thursday, June 27, 2013

gO-ing For Western States

At 5am Saturday morning Joe will become the first gO! member to attempt the Western States 100! We obviously wish him well and will be along the route to cheer him on! Some notes and projections on when/where you can see him:

  • Foresthill (mile 62)- This is by far the best place to see him out on the course. You can drive straight to the aid station without hiking or shuttling in. Joe's projected window of arrival is 4:45pm-6:00pm. 
  • No Hands Bridge (mile 96.8)- This might be a great place to help pick up Joe's spirits and give him one last gO! before the big finish. You should have plenty of time to drive back up the hill to see him finish. Joe's projected window of arrival is 1:00-4:00am (updates throughout day will narrow this window).
  • Finish Line at Placer High School (mile 100.2)- Nothing else to say. Hoping for 3:00-5:00am arrival.
  • Below is a list of the "crew" accessible aid stations along the way with times for arrival based on 20 hour, 22 hour, and 24 hour pace. Bold times are closer to Joe's expectations.
Access Mile 24H 22H 20H
Duncan Canyon 1 car only 23.8 9:50am 9:34am 9:18am
Robinson Flat Shuttle 29.7 11:20am 10:52am 10:35am
Dusty Corners 1 car only 38 12:55pm 12:28pm 12:03am
Michigan Bluff 1 car only 55.7 5:20pm 4:19pm 3:35pm
Bath Road On foot 60.6 6:25pm 5:15pm 4:28pm
Foresthill Any 62 6:45pm 5:36pm 4:48pm
RuckyChucky Near Shuttle 78 10:40pm 8:51pm 7:44pm
RuckyChucky Far 1.7m hike 78.1 10:45pm 8:56pm 7:50pm
Green Gate 1.2m hike 79.8 11:20pm 9:34pm 8:15pm
Hwy 49 Shuttle 93.5 3:10am 1:07am 11:23pm
No Hands On foot 96.8 4:10am 2:02am 12:09am
Robie Point On foot 98.9 4:40am 2:41am 12:41am


Good Luck Joe!!!

Tuesday, May 21, 2013


Now For the Running Gear 
Images Posted Below

All,
Please read carefully, below are instructions for those of you that would like to place orders with Champion Systems, for the gO! Running Design- i.e. Running Tops, Running Singlets,  and Arm Warmers with our traditional gO! Logo in the "bright green" design (see attached sample)
Below is the link to our custom team ordering page, which will be active until Midnight May 27, 2013All orders must be places by May 27, 2013, as this site will be closed and no longer available.

Instructions:
1. Click on the link below. You will be prompted to a login screen.
2. Enter the following temporary login/ password provided below:
            Login: go
            Password: running
**If you logged in last week and created a password with your email address, you can use your own email address and password. No need to create a new one. 
3. A screen will appear allowing you to create your own member login/password to your personal account. (I do not have access to any of these, they are exclusive to you). THIS WILL BE THE LOGIN/PASSWORD YOU WILL USE FROM THIS POINT ON and any future orders.  
4. Once your login and password are created for your personal account you will arrive at our team page. You will see an order called "Spring 2013" and it will show the date range of when the order is active "5/19/2013 to 5/27/2013".  To the right Click on "Order Now".
5. A shopping cart should appear with our design proofs for the gO! Logo Design, Matching Arm Warmers, AND Hats/Visors.  You have two options for placing orders:
            1. Select the items you want to order by clicking on the button below the proofs that are displayed (Black Cap, White Cap etc.)
            OR      
            2. Browse other items from the menu on the left side of the your computer screen. NOTE, you can order items in the menu to left (i.e. running short or long sleeve shirt) even if there isn't a proof displayed. KEEP IN MIND THE DESIGN WILL BE THE SAME AS THE ONES THAT ARE DISPLAYED at the home screen of the shopping cart.
6. After you have selected the item(s) you would like to order a screen will appear for you to:
            a. Select the garment type (i.e. Performance, Apex)
b. Choose Add-On Options (if available)
 c. Choose Size
7. Repeat steps 5 and 6 to add additional items to your checkout.
8. Once you're done shopping, Click "Review/Checkout" on the right side of your computer screen.
9. Review your order and click "Checkout"
10. Final Confirmation will appear. This allows you to verify the items and quantities of your order.  Click "Confirm Order"
11. A Payment Screen will appear. Enter your payment details and click "Submit".  NOTE: your order won't be processed until payment is made in full and ALL SALES ARE FINAL
12. Confirmation of your order will appear. You will always be able to review your orders by logging into your account at anytime using your personal login and password you created in Step 3 above.
Tips:
I have the sheet for those of you that noted your sizes and items you would like to order. I will email those out to you individually in a follow up email.
All orders will be shipped in ~6 weeks (approx. middle of June) and will be shipped together once the ordering window has closed. The items will be distributed at gO! once they arrive.
Hats (caps) and Visors are all the same, you have a choice of WHITE OR BLACK. Both are Dry Fit. FOR ORDERING HATS/VISORS YOU MUST SELECT THE PROOF WITH THE COLOR HAT YOU WANT!! IF YOU WANT A BLACK HAT SELECT THE DESIGN PROOF WITH A BLACK HAT, SAME GOES FOR VISORS.  A PICTURE OF THE CORESPONDING COLOR HAT YOU WANT NEEDS TO SHOW UP IN YOUR SHOPPING CART.

Below is a Step-by-Step VideoLink/ Tutorial on how to login and place your order that visually walks you through Steps 1-12 above if you need further assistance.
Lastly, if you have any questions, please let me know. REMEMBER ORDERS NEED TO BE PLACED BY MAY 27, 2013. If I left anyone off this email, please feel free to forward it on. 

Sincerely,
Candice Guider


Monday, May 13, 2013



All,
Please read carefully, below are instructions for those of you that would like to to place orders with Champion Systems, for the gO! Tri and Cycling Kit Design (attached). For those of you that would like to order Running Tops and Arm Warmers with our traditional gO! Logo in the "bright green" design, a separate link will follow in another email. Below is the a link to our custom team ordering page for the Cycling and Tri Kit, which will be active until Midnight May 18, 2013. All orders must be places by May 18, 2013, as this site will be closed and no longer available.
 

 Instructions:
1. Click on the link below. You will be prompted to a login screen.

  • http://custom.champ-sys.com/Login/en-US/
2. Enter the following temporary login/ password provided below:
  • Login: go
  • Pasword: running
3. A screen will appear allowing you to create your own member login/password to your personal account. (I do not have access to any of these, they are exclusive to you). THIS WILL BE THE LOGIN/PASSWORD YOU WILL USE FROM THIS POINT ON and any future orders.

4. Once your login and password are created for your personal account you will arrive at our team page. You will see an order called "2013 Tri and Cycling" and it will show the date range of when the order is active "5/10/2013 to 5/18/2013". To the right Click on "Order Now".


5. A shopping cart should appear with our design proofs for the gO! Tri and Cycling Gear, Matching Arm Warmers, AND Hats/Visors. You have two options for placing orders:

  1.  Select the items you want to order by clicking on the button below the proofs that are displayed (Black Cap, White Cap etc.    OR
  2. Browse other items from the menu on the left side of the your computer screen. NOTE, you can order items in the menu to left (i.e. casual jackets) even if there isn't a proof displayed. KEEP IN MIND THE DESIGN WILL BE THE SAME AS THE ONES THAT ARE DISPLAYED FOR THE CYCLING KIT AND TRI KIT. That being said if you like the Cycling Jersey Kit and TRI KIT you can order a run top or other items with this design on it. (I know some experienced interest in doing this since they liked the look of the cycling jersey design).
6. After you have selected the item(s) you would like to order a screen will
appear for you to:

  • Select the garmet type (i.e Performance, Apex, CS)
  • Choose Add-On Options (additional pockets, upgraded silicone grips, Full Zip, 3/4 Zip etc)
  • Choose Size
7. Repeat steps 5 and 6 to add additional items to your checkout.

8. Once you're done shopping, Click "Review/Checkout" on the right side of your computer screen.


9. Review your order and click "Checkout"


10. Final Confirmation will appear. This allows you to verify the items and quantities of your order. Click "Confirm Order"


11. A Payment Screen will appear. Enter your payment details and click "Submit". NOTE: your order won't be processed until payment is made in full and ALL SALES ARE FINAL.


12. Confirmation of your order will appear. You will always be able to review your orders by logging into your account at anytime using your personal login and password you created in Step 3 above.
 

Tips:
  • I have the sheet for those of you that noted your sizes and items you would like to order. I will email those out to you those individually in a follow up email. 
  • All orders will be shipped in ~6 weeks (approx middle of June) and will be shipped together once the ordering window has closed. The items will be distributed at gO! once they arrive.
  • A separate link will be provided for anyone who is looking to order clothing with our traditional gO! logo displayed on the front chest. There will also be arm warmers to match these as well.
  • Hats (caps) and Visors are all the same, you have a choice of WHITE OR BLACK. Both are Dry Fit.
  • Below is a Step-by-Step VideoLink/ Tutorial on how to login and place your order that visually walks you through Steps 1-12 above if you need further assistance.  http://champ-­‐sys.com/pages/cs-­‐direct-­‐walkthrough-­‐members
Lastly, if you have any questions, please let me know. REMEMBER ORDERS NEED TO BE PLACED BY MAY 18, 2013. If I left anyone off this email, please feel free to forward it on.
 

Sincerely,
Candice Guider

Thursday, May 9, 2013

gO! Partner 10K Results - Tuesday, May 7, 2013
1. Josh & Joe      33:41
2. Jodie & Isaac     37:35
3. Gary & Dave     42:29
4. Laurie & Colleen    43:10
5. Melissa & Brooke   43:33
6. Anne & Bryan     44:14
6. Kim & Terri      44:14
8. Ken & Tony     49:25
9. Kris & Kristin     51:15
10. Alena & Christian    55:00
11. Allen & Kristin    56:14
12. Melissa & Leslie     57:56

Friday, May 3, 2013

It's Hot!
Moving Sunday Runs to 7:00 AM Starting Now


Friday, April 26, 2013

Let's Talk Race Strategy
Casas Comments


        First and foremost, you must have a plan for YOUR race. You must do the appropriate training for realistic results. And, “if you want to run fast, you have to run (train) fast”.  Eschewing times, train to run with people who train at your racing pace.
That being said, part of your race strategy must happen before the race. You need to set three goals: 1- best case scenario (will only happen if the stars align), 2- probable (you have confidence in achieving) and 3- “I can live with it” (things don’t go exactly as planned). You must also accept that the wheels may fall off the bus completely and then the race is considered a “learning experience”.
On race day, don’t overlook a good warm-up that entails elevating your heart rate, your core muscle temperatures, and your aerobic consumption (breathing). Now is the time too for some active stretching and/or strides.  Next secure an appropriate spot on the starting line. When the gun goes off, start at a conservative pace but one that allows you to be in contact with the runners who are your competitors. The first one-third of the race you should be fairly comfortable – SETTLE IN. Match the pace of your competitors.  Don’t worry yet about making a move. If there a lot of curves/turns on the course, try to run the tangents (the shortest distance around the curve – It does add up).
 During the middle one-third, you need to start RACING. Mentally, this is the toughest part of the race. Focus on now – “live in the moment.” If you are with your competitors, maintain. If you are behind your competitors, you should try to slowly (not too fast) close up the gap to get in to “contact” with them. As you approach them (about 10 yards behind), match their pace while you gather yourself for an AGGRESSIVE SURGE. When you feel you are ready, move laterally away from them so that you will not pass close to them and start a sustainable surge. Pass assertively! Continue your surge for as long as you can. Do not look back to see what progress you made. This is a sign of weakness. Conversely, if a competitor passes you, try to move close to them and match their speed. You may only have to sustain this new pace until they realize that they did not “drop” you. If you cannot maintain their pace, hook an imaginary fishing line to them and slowly reel them out. Use them to “pull” you along. (You may be able to reel them back in). 
In the last one-third of the race, you’ll have to make decisions based on the competitors around you. Mentally, you’ll have to remind yourself that you have invested two-thirds of your race already and that now is not the time to allow for resignation of effort. This is your last chance to close up gaps and/or respond to any competitors going by you.  I prefer to settle the outcome well before the ultimate surge because if my top speed isn’t enough at that point, then it’s out of my hands. I try to BREAK MY COMPETITOR’S SPIRIT early enough so I will not have to have a sprint finish. In the last one-quarter mile, increase your leg “turnover” (think “quick feet”) while trying to maintain your stride length. You will have to use your arms more (like uphill running). Breathing “too” hard is okay at this point because you do not need to sustain it indefinitely. Your body will find oxygen stored in your muscles. If there are any sharp corners in the final stretch, you can take a “peek” as you turn to gauge the relationship to your now defeated competitors (just in case they mistakenly believe that they still have a chance to beat you.)
After you finish, be humble and thankful that your competitors were there to enable you to meet your goal. Congratulate your competitors (in a way that doesn’t demean them – ie: “You really made me work for that!”) Afterwards, make a mental note of how your race went strategically. 
Sometimes, you can have a great “race” and your time is irrelevant, but usually, if you are engaged in applying a planned race strategy, you will be pleasantly impressed with your time as well.

Wednesday, April 17, 2013

Let's Join Fleet Feet - Roseville & Fair Oaks
Copied from their Facebook page



For more than 100 years, the Boston Marathon has given many people a sense of joy, accomplishment, resolve and victory. The finish line symbolizes the culmination of weeks, months and even years of hard work and dedication. But on Monday, an unknown entity attempted to strike down that happiness, and strip away that sense of accomplishment from runners, their families, and their friends.

Mere words can’t possibly relay our sadness, heartache and anger in response to these events. But we will not let the acts of a few take away our passion. This is a time for the Fleet Feet Sports community to come together and be resilient. Our brand manifesto speaks to who we are and how we will respond. We bring a nation to their feet. We ignite hearts and inspire emotion. And we are unstoppable. We invite you to be UNSTOPPABLE with us.

Please join us on Monday, April 22nd for a 5 mile run in support of the Boston Marathon and those that where critically injured or lost their lives.

Location: Old Folsom at the corner of Gold Lake Drive & Leidesdorff on Monday, April 22nd at 6pm.

Hope to see you there!

The Fleet Feet family

Friday, March 29, 2013

         
gO! Gear

8:00 AM
April 7
RHS

The rep with Champion Systems will be at gO! with their whole line of cycling (tops and bottoms), tri (tops, bottoms, and suits), and running gear (tops, jackets, arm warmers, hats) for anyone who wants to try on clothing and accessories. She will be available to answer any questions you have regarding their products, quality sizing etc. 

WE WILL HAVE THE gO! DESIGNS ALSO AVAILABLE FOR VIEWING.

Note, if you there is a particular item that you are looking at purchasing and are concerned about sizing this is the time to try it all on. I (Candice) will have the running gear for an extended period of time (~ a week) that I will bring to gO, but not all the items that are offered by Champion Systems.

Here is a link to their webpage if you want to look at what they have to offer..

http://www.champ-sys.com/running/


Tuesday, March 19, 2013


Terri is gO!ing to BOSTON!
Please join us on Sunday, April 7 at 6:00 pm at The Old Spaghetti Factory for a pasta feed to prep Terri for her Boston run! 
Sign up now on the “Who’s Racing Where” portion of the blog.
All past Boston runners, please welcome Terri to the "Jacket Club" and wear your swag!

Wednesday, March 6, 2013

Spring Forward

Following Switch to DST Sunday March 9th
 Tuesday/Thursday Runs Will Start at 7:00.
No change for Sunday until it gets hot.

Friday, February 15, 2013

TACO TUESDAY Postponed 
Until Tuesday Feb 26th

Monday, January 28, 2013


Gumby 5k or 10K
Come race the trails with tbfracing
Saturday, Feb. 2
More information on  "Who's Racing Where"
and
If you want to carpool
Be at our house 
At 6:50 AM
--The Casas

Wednesday, January 23, 2013

gO! 10K Delayed!
gO! Invasion planned for "Alena's Grovnerdowns Neighborhood 5K" on Sunday morning!

Meeting Time- 8am or 9am
  • Please meet at Gary and Anne's house at 8am if you are planning to run long (an hour or more) before the 5K.
  • Meet at Gary and Anne's house at 9am if you are planning to run short (less than an hour) before the 5K.
  • Coaches will be there at both times.
Race Time- 10am
Race location: 4915 Stirling st., Granite Bay, CA

Parking- Gary and Anne's house just around corner from race start. If you need an address, text/fb/email Anne.

Saturday, January 5, 2013

4th Annual gO! Party



4th Annual gO! Winter Party
Saturday, Jan. 12, 6pm
Tokutomi Home
Please RSVP on the
"Who's Racing Where" log
Be there!
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