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!!!!