Helpful For State Park and Trail Users

            Last month a few of us ran on the Pioneer Express trail gaining access at the Sterling Point Horse Assembly. The horse assembly is on private property and maintained by the homeowner's association. We met the woman who unlocked the gate at 8:00 AM. She informed us of a useful app for reporting problems or concerns on the trail. The app works with gps so as you report the problem be it graffiti, loose dogs or a downed tree it shows the location to the appropriate agency.  Consider adding the free app 
ParkWatch Report to your phone. You can find it where you usually shop for apps.

            Also helpful is the webpage for 
Mother Lode Trails. On it you can search the calendar to find events happening within the state park. This site also has the link to Parkwatch.

Holiday Lights Run

Join us for the 7th Annual  Holiday Lights Run

Tuesday December 15th

7:00 PM

Catherine Gates Middle School

1051 Trehowell Dr, Roseville, CA 95678

We will run intervals in the adjacent park and take a 

run through the lights of the nearby neighborhood

Plan to sip some cocoa before heading home

Holiday Wear Encouraged

Join us Sunday 12/13 for the annual Fleet Feet Free Holiday Classic 5K and Kid's 3/4 mile in Sacramento. Race starts at 9am, so we will meet to carpool at 7:30am at  the Park 'N Ride between Sunsplash and In N Out on Taylor Rd.  The race is FREE but they ask that you bring an unwrapped toy to donate to the Salvation Army. There is no timing or "results" so the gO! Group usually takes the opportuity to run together. Don't forget to wear your gO! shirts with a dose of  holiday spirit! 

gO! Invasion?

Guest blog by Bryan

When there hasn’t been a good invasion in a while, people (Race Directors) get complacent.  They forget the fear that the image of a marauding horde of gO! runners historically struck in their hearts.  It is time to resurrect this dreaded scourge of the local racing scene and plan a good old-fashioned gO! Invasion or two.  One of our Benevolent Leaders (that would be Anne) has mentioned this recently, and some worthy candidates have emerged:

Coloma River Run (5k, 10k, 10 mile distances).  Cronan Ranch area on Hwy 49.  Saturday, May 16th.  This looks to be a great trail run on a nice, challenging course that you may not have had the opportunity to run before.  A great value with a special gO! discount code (see our Facebook page for the code) and a nice price ($35 plus signup fee).  Reliable sources have told us about free BBQ, raffles for wine, swag and medals!  And nobody needs to remind you that the Juvenile Diabetes Research Fund is a great cause.  Signups are currently open.

http://www.colomariverrun.com/

   

Beat the Blerch (10k, half marathon, full marathon). 

Sacramento (think Raley Field).  Saturday, November 14th.  This is a road course that we suspect will

include some familiar territory, but apparently won’t exactly be a typical run!  Think cupcakes, folks in “Blerch” costumes chasing you and we’ve heard rumors of comfortable seating at some aid stations.  Not sure about price, but likely in line with a higher-end run of the same distance.  Some of the proceeds go to charity, although we’re not familiar with specifics since the race was just announced.  While new toSacramento, the inaugural event in Washington last year received very good press.  Based on this press and ‘buzz’, the event is expected to sell out very quickly (perhaps in minutes).  Signups open Friday, April 17th, 9:00 AM.

http://www.beattheblerch.com/

CIM Training Run

Please use the "Who's Racing Where" log to declare your intentions for the CIM training run November 16th. 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.  Find the course map at http://www.runcim.org/

Some are planning breakfast  right after run at location to be determined.

Hope to see you there!!!

Farewell Dinner   

For those of you not at gO! Sunday, we will be getting together to wish Jill and Andrew the best as they embark on their new adventures on November 7th at 6:30pm at BJ Brewery in Roseville. Please RSVP on the "gO! Racing Log" so that I can get a head count for the reservation.         ~Candice

gO! Runners Halloween Run

See you on Halloween
at Cavitt 9:00 PM ? 10 PM?
Tell Me Your Preference

All runners welcome

You know you wanna do it!

8:00 AM Sunday

It's Hot. Back to 7:00 AM 

Sunday September 14th.

Before You Race

     Much has been said and written about racing.  What about before the race?  You've done the training, you've laid out your clothes, you've eaten your pre-race meal, and  you've set your goals.
Now you're at the venue waiting for a good race to happen. Before the gun goes off you must get physically "race ready".   For a half marathon and up you can minimize your preparations but for a 5K or a 10K you must actively prepare for a more intense effort. 
     Carry water with you to sip on throughout the warm up.  First you must warm up your muscles with a 15 or 20 minute jog (remember how in training you didn't start to feel comfortable for the first mile or two?) This will also trigger muscle memory.  Jog comfortably but break a sweat.  Next take 5 minutes to stand/walk around and swing your arms (windmills) and legs (cross-overs).  This would be a good time to visit the porta-potty.  To take your muscles through a full range of motion, do some dynamic warm-ups: high-knees/quick feet, butt kickers, high knee skips, and or karaoke (alternating one leg front and back while moving sideways).  Finally be prepared to do 5-6 strides (gradually building up your speed over 30-40 yards).  Your goal is to heat up your muscles, increase your heart rate, and increase your oxygen demand to warn your body what you are going to expect from it during the race.  This whole warm-up will take 30-45 minutes. 
     Try to complete this warm-up sequence with 7-10 minutes to spare so that you can get to the starting line and focus more on the mental preparation.  

HOT 

See You at 7:00 AM Sunday

Thursday's Run

New (to Some) Location

"Cassie's Chevy's Run"

There's Nothing Like a Trail Run

Run Sac 2014

We have paid for the group to be eligible to run in the Run Sac Series. See their website for details.

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!!!!

7:00 Tuesday Night 

(and Thursday too!) 

No official gO! on

  Thanksgiving

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!!!

NOTE

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

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

CHA CHA CHA CHANGES 

Tonight gO will meet at Woodbridge Park  

 Tuesday August 27