Thursday, August 28, 2008
Wednesday, August 27, 2008
2008 Weekly Training Calendar - 8/24-8/30
Training Schedule: Week of August 24-30, 2008
The following is your training plan for the week of August 24-30. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.
Sunday 8/24 - Team Event: Plate to Plate 5K
Monday 8/25 - Recovery Day
Tuesday 8/26 - Pace/Hills Day
Wednesday 8/27 - Pace Day
Thursday 8/28 - Intervals
Friday 8/29 - Rest Day
Saturday 8/30 - Long Distance
Note: The Labor Day weekend is coming up at the end of this week, but we WILL still hold training on Saturday, August 30.
Race Date Schedule Changes
Please note the following changes to our upcoming race schedule:
• Divas 20K on the Trail: Date changed from September 6th to September 20th
(The deadline for our “Name That Race” contest has been extended to September 6th; see details below)
• Divas Rock & Roll Course Preview: Date changed from September 20th to September 27th
DEADLINE EXTENDED: Entries Due September 6
Win a $50 Sports Basement Gift Certificate!
Put on your creative thinking caps, Divas and Divos… Our annual race, the Red Power Divas 20K on the Trail, is coming up on September 20th and we need a NAME for the race (the one we have is just too long and uninspiring). The race takes place on the Los Gatos Creek Trail, where we’ll travel from Campbell Park to Los Gatos High School and back (a distance of 20K, or 12.4 miles).
So, if you want to win a $50 Sports Basement gift certificate, and if you think you’ve got the perfect name for our race, please send your suggestion(s) to redpowerdivas@yahoo.com by September 6th. Feel free to submit as many ideas as you’d like… be fun… get creative! The winning name will be selected by a panel of judges and will be announced at our training on Saturday, September 13th.
Common Injuries for Walkers/Runners: Causes & Treatment Suggestions
When Good Knees Go Bad
Excerpts from WebMD
This is the third in a series of articles. In this issue, we’ll learn more about Runner’s Knee
(coming next issue… bunions)
As the name suggests, runner's knee is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending -- like walking, biking, and jumping. It usually causes aching pain around the kneecap.
Runner's knee isn't really a condition itself. It's a loose term for several specific disorders with different causes. Runner's knee can result from:
• Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee.
• Direct trauma to the knee, like a fall or blow.
• Misalignment. If any of the bones are slightly out of their correct position -- or misaligned -- physical stress won't be evenly distributed through your body. Certain parts of your body may bear too much weight. This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position.
• Problems with the feet. Runner's knee can result from flat feet, also called fallen arches or overpronation. This is a condition in which the impact of a step causes the arches of your foot to collapse, stretching the muscles and tendons.
• Weak thigh muscles.
Common Symptoms
Some of the common symptoms of runner's knee are:
• Pain behind or around the kneecap, especially where the thighbone and the kneecap meet.
• Pain when you bend the knee -- when walking, squatting, kneeling, running, or even sitting.
• Pain that's worse when walking downstairs or downhill.
• Swelling.
• Popping or grinding sensations in the knee.
Treatment Options
Regardless of the cause, the good news is that minor to moderate cases of runner's knee should heal on their own given time. To speed the healing you can:
• Rest the knee. As much as possible, try to avoid putting weight on your knee.
• Ice your knee to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Compress your knee. Use an elastic bandage, straps, or sleeves to give your knee extra support.
• Elevate your knee on a pillow when you're sitting or lying down.
• Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally, unless your doctor specifically says otherwise.
• Practice stretching and strengthening exercises if your doctor recommends them (see suggestions below).
• Get arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
Severe cases of runner's knee may need surgery. If you think you may have a severe case of runner’s knee, consult your physician for a personalized treatment plan.
When Will I Feel Better?
There's no good answer. Recovery time depends on your particular case. Keep in mind that people heal at different rates. While you get better, try out a new activity that won't aggravate your runner's knee. For instance, if you're a jogger, do laps in the pool instead. Whatever you do, don't rush things. Don't return to your old level of physical activity until:
• You feel no pain in your knee when you bend or straighten it.
• You feel no pain in your knee when you walk, jog, sprint, or jump.
• Your knee feels as strong as your uninjured knee.
Prevention
There's a lot you can do to prevent runner's knee. You should:
• Keep your thigh muscles strong and limber with regular stretching.
• Use orthotics -- inserts for your shoes -- if you have flat feet or other foot problems that may lead to runner's knee.
• Make sure your shoes have enough support.
• Avoid running on hard surfaces, like concrete.
• Stay in shape and keep a healthy weight.
• Never abruptly increase the intensity of your workout. Make changes slowly.
• Wear a knee brace while exercising, if you have had runner's knee before.
Build a Better Knee with Stretches & Strength Training
Excerpt from Runners World
Whether you're recovering from a knee injury or trying to prevent one, the same training philosophy applies. Ideally, your off-road workout should include stretching and strengthening - -stretching to keep the iliotibial (IT) band from causing friction, and strengthening your hip abductors and glutes to keep you stable.
Iliotibial Band Stretches
Lean into each stretch for 15 to 20 seconds, then switch sides.
Wall Banger:
Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. This stretches the IT band and strengthens the glutes.
Side Stretch:
Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees.
Backward T Stretch:
Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand.
Strength Moves: Hips, Glutes & Quadriceps
Do your strength training independent of running so your muscles aren’t fatigued.
Leg Lift:
Strong hip abductors help prevent strain of the IT band. Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20-30 repetitions on each side.
Four-Way Kick:
Attach your ankle to a cable machine (or use a resistance band). Face the machine. Kick your leg backward 20 times. Rotate 90 degrees and kick to the side. Repeat in all four directions (when you're facing away from the machine, kick forward). Start with two sets of 20 in each direction on each leg, and work up to three sets of 50 in each direction.
Lateral Step Up with Kick:
Stand with your left side next to a step that's 8-12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step back down and repeat. This strengthens the lateral muscle of the quad to help protect the knee. Do two sets of 8-12 repetitions on each side.
Hip Lift:
Balance on your right foot (use a wall for balance). With your left knee bent, drop the left hip and lift it up. Let the hip drop, and try not to bend the left leg. You should feel this in the glutes. Do 15-20 repetitions on each side.
Step Down:
Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.
The following is your training plan for the week of August 24-30. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.
Sunday 8/24 - Team Event: Plate to Plate 5K
Monday 8/25 - Recovery Day
Tuesday 8/26 - Pace/Hills Day
Wednesday 8/27 - Pace Day
Thursday 8/28 - Intervals
Friday 8/29 - Rest Day
Saturday 8/30 - Long Distance
Note: The Labor Day weekend is coming up at the end of this week, but we WILL still hold training on Saturday, August 30.
Race Date Schedule Changes
Please note the following changes to our upcoming race schedule:
• Divas 20K on the Trail: Date changed from September 6th to September 20th
(The deadline for our “Name That Race” contest has been extended to September 6th; see details below)
• Divas Rock & Roll Course Preview: Date changed from September 20th to September 27th
DEADLINE EXTENDED: Entries Due September 6
Win a $50 Sports Basement Gift Certificate!
Put on your creative thinking caps, Divas and Divos… Our annual race, the Red Power Divas 20K on the Trail, is coming up on September 20th and we need a NAME for the race (the one we have is just too long and uninspiring). The race takes place on the Los Gatos Creek Trail, where we’ll travel from Campbell Park to Los Gatos High School and back (a distance of 20K, or 12.4 miles).
So, if you want to win a $50 Sports Basement gift certificate, and if you think you’ve got the perfect name for our race, please send your suggestion(s) to redpowerdivas@yahoo.com by September 6th. Feel free to submit as many ideas as you’d like… be fun… get creative! The winning name will be selected by a panel of judges and will be announced at our training on Saturday, September 13th.
Common Injuries for Walkers/Runners: Causes & Treatment Suggestions
When Good Knees Go Bad
Excerpts from WebMD
This is the third in a series of articles. In this issue, we’ll learn more about Runner’s Knee
(coming next issue… bunions)
As the name suggests, runner's knee is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending -- like walking, biking, and jumping. It usually causes aching pain around the kneecap.
Runner's knee isn't really a condition itself. It's a loose term for several specific disorders with different causes. Runner's knee can result from:
• Overuse. Repeated bending of the knee can irritate the nerves of the kneecap. Overstretched tendons (tendons are the tissues that connect muscles to bones) may also cause the pain of runner's knee.
• Direct trauma to the knee, like a fall or blow.
• Misalignment. If any of the bones are slightly out of their correct position -- or misaligned -- physical stress won't be evenly distributed through your body. Certain parts of your body may bear too much weight. This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position.
• Problems with the feet. Runner's knee can result from flat feet, also called fallen arches or overpronation. This is a condition in which the impact of a step causes the arches of your foot to collapse, stretching the muscles and tendons.
• Weak thigh muscles.
Common Symptoms
Some of the common symptoms of runner's knee are:
• Pain behind or around the kneecap, especially where the thighbone and the kneecap meet.
• Pain when you bend the knee -- when walking, squatting, kneeling, running, or even sitting.
• Pain that's worse when walking downstairs or downhill.
• Swelling.
• Popping or grinding sensations in the knee.
Treatment Options
Regardless of the cause, the good news is that minor to moderate cases of runner's knee should heal on their own given time. To speed the healing you can:
• Rest the knee. As much as possible, try to avoid putting weight on your knee.
• Ice your knee to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Compress your knee. Use an elastic bandage, straps, or sleeves to give your knee extra support.
• Elevate your knee on a pillow when you're sitting or lying down.
• Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally, unless your doctor specifically says otherwise.
• Practice stretching and strengthening exercises if your doctor recommends them (see suggestions below).
• Get arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
Severe cases of runner's knee may need surgery. If you think you may have a severe case of runner’s knee, consult your physician for a personalized treatment plan.
When Will I Feel Better?
There's no good answer. Recovery time depends on your particular case. Keep in mind that people heal at different rates. While you get better, try out a new activity that won't aggravate your runner's knee. For instance, if you're a jogger, do laps in the pool instead. Whatever you do, don't rush things. Don't return to your old level of physical activity until:
• You feel no pain in your knee when you bend or straighten it.
• You feel no pain in your knee when you walk, jog, sprint, or jump.
• Your knee feels as strong as your uninjured knee.
Prevention
There's a lot you can do to prevent runner's knee. You should:
• Keep your thigh muscles strong and limber with regular stretching.
• Use orthotics -- inserts for your shoes -- if you have flat feet or other foot problems that may lead to runner's knee.
• Make sure your shoes have enough support.
• Avoid running on hard surfaces, like concrete.
• Stay in shape and keep a healthy weight.
• Never abruptly increase the intensity of your workout. Make changes slowly.
• Wear a knee brace while exercising, if you have had runner's knee before.
Build a Better Knee with Stretches & Strength Training
Excerpt from Runners World
Whether you're recovering from a knee injury or trying to prevent one, the same training philosophy applies. Ideally, your off-road workout should include stretching and strengthening - -stretching to keep the iliotibial (IT) band from causing friction, and strengthening your hip abductors and glutes to keep you stable.
Iliotibial Band Stretches
Lean into each stretch for 15 to 20 seconds, then switch sides.
Wall Banger:
Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. This stretches the IT band and strengthens the glutes.
Side Stretch:
Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees.
Backward T Stretch:
Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand.
Strength Moves: Hips, Glutes & Quadriceps
Do your strength training independent of running so your muscles aren’t fatigued.
Leg Lift:
Strong hip abductors help prevent strain of the IT band. Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20-30 repetitions on each side.
Four-Way Kick:
Attach your ankle to a cable machine (or use a resistance band). Face the machine. Kick your leg backward 20 times. Rotate 90 degrees and kick to the side. Repeat in all four directions (when you're facing away from the machine, kick forward). Start with two sets of 20 in each direction on each leg, and work up to three sets of 50 in each direction.
Lateral Step Up with Kick:
Stand with your left side next to a step that's 8-12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step back down and repeat. This strengthens the lateral muscle of the quad to help protect the knee. Do two sets of 8-12 repetitions on each side.
Hip Lift:
Balance on your right foot (use a wall for balance). With your left knee bent, drop the left hip and lift it up. Let the hip drop, and try not to bend the left leg. You should feel this in the glutes. Do 15-20 repetitions on each side.
Step Down:
Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.
Monday, August 11, 2008
2008 RPD Weekly Training Calendar - August 10-16
RED POWER DIVAS
Training Calendar
Training Schedule: Week of
The following is your training plan for the week of August 10-16. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.
| Sun. 8/10 | Mon. 8/11 | Tues. 8/12 | Wed. 8/13 | Thurs. 8/14 | Fri. 8/15 | Sat. 8/16 |
| REST | RECOVERY | PACE/HILLS | PACE | INTERVALS | REST | LONG DISTANCE |
| Enjoy. | Rest or 2-3 miles easy; stretch; listen to your body! | Level 1: 4-5 miles easy or 45 min. hills; Levels 2&3: 5-6 miles easy or 40 min. hills; All: stretch | Level 1: 4-5 miles easy; Levels 2&3: | All: 32x110 intervals or 8x200 intervals or fartleks 30 min.; finish w/2-3 miles easy; stretch | Enjoy | Level 1: 5-6 miles easy; Levels 2&3: 7-8 miles easy; All: stretch |
Optional: RPD Hill Training – Continues
Optional hill training continues this Tuesday at Rancho San Antonio Open Space Preserve. If you are interested in joining the Tuesday hill training group, please contact Coach Jennifer G for details about where to meet.
¨ Location: Rancho San Antonio Open Space Preserve
¨ Time:
¨ Directions: From I-280, north or south, take the
Upcoming Team Race Event: SF Plate to Plate 5K Run/Walk
IMPORTANT NOTE:
To ensure we all sit together at the Giants game following the 5K,
you must register for the Plate to Plate by August 12th.
Click here to register and be sure to select the Red Power Divas as your team.
¨ What: Second Annual Plate to Plate 5K Run/Walk Across Home Plate
¨ Where: San Francisco Giants AT&T Park/McCovey Cove
¨ When:
¨ Time:
¨ Cost: $39
¨ Website: http://www.platetoplate.org/
If you have already registered, your race bib packet should arrive in the mail this week. Your $39 registration fee ($29 for youth 12 and under) will include the run/walk across home plate, a t-shirt, a game ticket (Giants vs. Padres) for the first 3,000 registrants, and a pre-game festival with live music, food, giveaways, awards ceremony, and kids corner. This is a great family event, BUT registration is limited to the first 3,000. If you plan to participate, register ASAP under the Red Power Divas Team.
Monday, August 4, 2008
2008 RPD WEEKLY SUMMARY
RED POWER DIVAS
Weekly Update
August 3-9, 2008
Coach’s Corner: What’s a Fartlek?
Derived from the Swedish term that means ‘Speed Play’, fartleks can provide an excellent endurance and strength session, as well as help improve your speed and race awareness. (Fart=speed and lek=play.) Basically, Fartlek involves varying your pace throughout your run. In other words, you integrate intense sprints into your workout, followed by a recovery run or slow jog slightly below your normal running pace.
For example, if you are a beginner, you might include five short sprints -- that's every 6 or 7 minutes -- over the duration of a 45-minute run. As your fitness level improves, you can increase it to 10 sprints. I usually run 4 to 5 minutes followed by a 30-second sprint.
Here is a suggestion for an intermediate program for a Fartlek session:
As you head out for your regular run (or if you are using your treadmill), keep up the same pace for about 5 to 10 minutes. Then, kick up your pace for about 30 seconds, going as fast as you can. After 30 seconds, bring your pace back to normal until your breathing is no longer labored.
The idea here is that each time you kick up your speed, you are putting stress on your cardiovascular system, which allows your system to improve its threshold. Thus, you will be increasing both speed and endurance. If you decide to introduce Fartlek to your regular training, just remember: Listen to your body and avoid doing too much too soon.
You have to be your own coach, so push yourself to make sure you're putting out the necessary effort.
Training Schedule: August 3-9, 2008
The following is your training plan for August 3-9. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/
| Sun. 8/3 | Mon. 8/4 | Tues. 8/5 | Wed. 8/6 | Thurs. 8/7 | Fri. 8/8 | Sat. 8/9 |
| RACE DAY | RECOVERY DAY | PACE / HILLS DAY | PACE DAY | INTERVALS DAY | REST DAY | LONG DISTANCE DAY |
| SF Progressive Marathon 5K (rest day for those not participating) | REST or 2-3 miles easy; stretch; listen to your body! | Level 1: 3 miles easy or 40 min. hills; Levels 2&3: 4 miles easy or 35 min. hills; All: Stretch | Level 1: 3-4 miles easy; Levels 2&3: 4-5 miles easy; All: Stretch + strength training | All levels: 32x110 intervals or 8x200 intervals or fartleks 30 minutes, finish with 2-3 miles easy; stretch | Enjoy a day of rest, Divas & Divos! | Level 1: 6-7 miles easy; Levels 2&3: 8-9 miles easy; All: Stretch |
REMINDER… Family & Friends Picnic this Sunday, August 10th
Bring your family and friends out to join us for an afternoon of fun, games, and all-you-can-eat BBQ!
- When: Sunday, August 10th, 12:00 to 3:00 p.m.
- Where: John D. Morgan Park, Campbell
- Cost: To help offset event costs, a nominal fee will be charged: $5 adults; $3 kids (kids 3 and under FREE)
Payments can be made:
- In person: At our training session on Saturday, August 9th
- By mail: Mail your check, payable to Building Peaceful Families, to:
Building Peaceful Families
P.O. Box 261
Campbell, CA 95009-0261
Strength Training Tip: Build Speed with these Five Lower Body Exercises
Excerpt from Runners World
Strengthening your lower body is one of the best ways to build speed, says former world champion marathoner and physical therapist Mark Plaatjes. Do these five exercises two or three times a week during base training.
Single-leg Squat
Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," says coach Bob Larsen. Once you've mastered the move, add dumbbells (start with 5 pounds).
Reps: 2 sets of 10; build to 3 sets of 12
Strengthens: Quads and glutes
Balance Run
Stand on a flat-bottomed stability trainer (or a narrow board). Hold light dumbbells (2 to 5 pounds) and swing your arms in a running motion. Keep your knees slightly bent and your abs tight.
Reps: 3 sets of 30 seconds
Strengthens: Core muscles and hones balance
Heel Raises
Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).
Reps: 1 set of 8; build to 3 sets of 15
Strengthens: Calf muscles and Achilles tendon
Hamstring Push-up
Lie on the floor with your feet on a chair or Swiss ball that's against a wall. Lift your butt off the floor, then lift one leg off the ball. Slowly lower your body to the floor, using the hamstring of the supporting leg.
Reps: One set of 8 on each leg; work up to 3 sets of 12
Strengthens: Hamstrings
Plank + Lift
From a push-up position, drop onto your forearms. Focus on pulling your abdominals in. Then lift one foot about six inches (keep hips square to the floor), hold for five seconds, and repeat on other side.
Reps: Continue for 60 seconds, build to 3 minutes
Strengthens: Core and glutes individually
Training on Tuesday & Thursday: Campbell Community Center Track
We continue to have a great turnout for our evening trainings on Tuesday and Thursday. The Diva Coaches are doing a great job. Come out and join us!
Saturday Training Preview: August 9th, 2008
Join us bright and early (7:30 a.m.) on August 9th for our long distance Saturday training session at Campbell Park. Our mileage goals for Saturday are:
- Level 1: 6 to 7 miles
- Levels 2 and 3: 8 to 9 miles
Optional: Sunday Training
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 8:00 a.m.
Several people cannot fit our standard Saturday morning training into their schedule… but keep in mind that Sunday is also a great option for getting together to train. There will not be a coach available, BUT it is a great opportunity for Divas/Divos to informally train together. If you want to train on Sunday, contact other Divas/Divos through the Diva Google Group.
Optional: RPD Hill Training – Continues Tuesday, August 5, 2008
As we move into the second phase of our training for the San Jose Rock and Roll Half Marathon, we will add hill workouts as an option starting this week. If you have been training at Campbell Community Center track or other types of workouts on Tuesday, you may want to add hill work as part of your training. Training on hills prepares the muscles for faster running or walking without going anaerobic. Hill work will enable you to run and walk better on all types of terrain. Our hill training will include both distance and intervals.
- Location: Rancho San Antonio Open Space Preserve
- Time: 6:00 p.m.
- Coach: Diva Coach Jennifer Green – Please contact Coach Jennifer if you plan on doing hill work for this week.
- Directions: From I-280, north or south, take the Foothill Boulevard exit and proceed south on Foothill Boulevard approximately 0.2-mile to Cristo Rey Drive. Turn right on Cristo Rey Drive, continue for about 1 mile, veer right around the traffic circle, and turn left into the County Park entrance. There are several parking lots, including one designated for equestrian trailers. The trailhead for the preserve is located adjacent to the 85-car parking area in the northwest lot. For interactive Google directions, click here.
Red Power Divas/Divos Team Race Event: Plate to Plate 5K Run/Walk
- What: Second Annual Plate to Plate 5K Run/Walk Across Home Plate
- Where: San Francisco Giants AT&T Park/McCovey Cove
- When: August 24, 2008 (Sunday)
- Time: 9:00 a.m.
- Cost: $39
- Website: http://www.platetoplate.org/
Your $39 registration fee ($29 for youth 12 and under) will include the run/walk across home plate, a t-shirt, a game ticket (Giants vs. Padres) for the first 3,000 registrants, and a pre-game festival with live music, food, giveaways, awards ceremony, and kids corner. This is a great family event, BUT registration is limited to the first 3,000. If you plan to participate, register ASAP under the Red Power Divas Team.
IMPORTANT NOTE:
To ensure we all sit together at the Giants game following the 5K, you must register for the Plate to Plate by August 12th. Click here to register and be sure to select the Red Power Divas as your team.
Diva Gear – By Request Only
HATS ARE HERE! Running caps and visors available this Saturday!
We have a lot of wonderful Diva/Divo gear available for purchase. If you are interested in buying Diva and Divo products, items are available upon request only. If you request an item, I will make the item available to you at our Saturday training at Campbell Park (Los Gatos Creek Trail). A complete list of Diva/Divo gear is available on our website at www.redpowerdivas.org/gear.Monday, July 21, 2008
WEEKLY SUMMARY - July 20-26
RED POWER DIVAS
Weekly Update
July 20-26, 2008
Coach’s Corner
Los Gatos Jungle Run 10K: Great Successes for RPD
July 13th was a beautiful day for a race, and the Jungle Run was a great event for the Red Power Divas. We had 57 RPD participants and everyone who entered the race finished and earned their medal. A wonderful time was had by all. The sea of red Diva/Divo shirts, the cheering, and the support were just phenomenal. In addition, members of our group set some exceptional milestones.
For the first time in the history of the Red Power Divas, we had two of our FitKidz (9-year-old Nick S and 9-year-old Kamera H) participate in a 10K race. They both did an outstanding job. Mary E showed great courage, tenacity, and focus as she finished her first 10K as dozens of Divas and Divos cheered. Diana O (who is trying to qualify for the Boston Marathon) set a personal record in the half marathon by completing it in less than 2 hours with an amazing time of 1:56:40. Our Divos continue to represent RPD with pride and spirit. Divos Jamal L, Cyrus G, and Pete Z finished first, second, and third for RPD with incredible finish times of 53:48, 54:43, and 57:36, respectively. At last year’s Jungle Run, Diva Elaine V entered the 10K, but we decided (because of her fitness level) she should walk only 3 miles in that race. This year, when she entered the 2008 Jungle Run, her goal was to finish the full 10K. Not only did she finish the 10K, but she also set an outstanding personal record
I also want to give special recognition and a “Diva High Five and Hug” to Peggy L. Peggy is Mary E’s coach. Peggy showed great commitment to Mary (sacrificing her own 10K personal record) as she walked step-by-step with Mary for the entire race, gave Mary encouragement and support, and refused to allow police to move them off the course. Everyone should have such a dedicated coach as Peggy. July 13, 2008, was truly a great day for our Fellowship.
Congratulations to everyone who participated and to all who chose not to participate (kudos to you for seeking balance!).
Los Gatos Jungle Run 10K Race Spotlight
There were many outstanding performances at the Jungle Run. However, the 2008 Jungle Run Spotlight is on 51-year-old Diva Debbie Mh. In 2007, Debbie was the last Diva to finish the 10K. Back then, she did not believe that she could walk and complete a 10K race. Fast forward one year later to the 2008 Jungle Run. Debbie -- now an endurance athlete -- is prepared and her goal is not just to finish the 10K, but to set a personal record. Below is an email that I received from Debbie sharing her experience.
Hi Sharon,
I don’t know how to put it in words, but THANK YOU. Last Sunday (2008 Jungle Run) was an incredible experience for me that I will never forget. My goal was to finish under 2 hours or at least faster than last year. Elaine V and I decided to walk together while waiting at the start line. We both talked about the nightmare first hill and then … it wasn’t that bad! It is a lot more fun walking with a buddy, you are right. I didn’t even listen to my music. When we hit the school grounds, Elaine said to go as fast as I could so I would make my goal. I felt so much stronger than last year. I found some Red Divas walking back to encourage us and asked them to walk the rest with Elaine. And then I started walk, running as fast as I could. I was just feeling I had nothing more to give, when I heard the yelling. I didn’t realize it was for me until you all started shouting my name. Suddenly I was running again. My daughter was at the end yelling for me too. WOW. I wanted to cry with joy but I was so out of breath. I shaved 4 minutes off my time from last year and beat the 2 hours mark by 2 seconds – 1 hour, 59 min and 58 sec. You inspire and empower as no other woman I have known. Suddenly there is a group of athletes where there never would be without your vision and love.
Thanks, Debbie M
Nutrition & Health: Q&A
My feet are a mess. Can you help?
Q: I have a corn or a wart on the bottom of my foot, and my feet always stink, sweat, and get athlete’s foot. Can you help?
A: A corn (or callus) is hardened skin that occurs in high-friction areas (the bottom of the foot, or over bony projections). They are often painful. Treatment may include foot soaks (warm water with soap), followed by abrasion by a pumice stone or corn-and-callus file, which are commercially available. Proper shoe fit, running socks, and friction-reducing insoles are also helpful. Be careful, though: corns or calluses are formed due to friction, so if you get a pedicure and they remove the callus, blisters will be the next problem you write to me about! Bottom line: If your corns/calluses aren't painful, I recommend you do not remove them!
Warts, however, are a different story. They are a viral skin infection. Usually warts appear as small and round, and are often painful. They are commonly mistaken for calluses. The distinguishing factor: When scraped or abraded, a wart bleeds, while a callus does not. Foot soaks and abrasion of the wart should be accompanied by the use of over-the-counter wart medications and/or freezing treatments. Be sure to heed all the directions on the package. If your warts do not go away with the over-the-counter product, see a dermatologist for a more powerful medication to be applied or a stronger freezing agent.
Athlete's foot is a fungal infection that occurs on the bottom of the foot or between the toes. The skin of the foot probably itches and may be blistered, red, peeling, or soft and mushy, and the foot may also smell bad. If you suspect athlete's foot, use an athlete's foot powder daily, spray your shoes with Lysol, keep the feet dry, and change socks and shoes frequently. In addition, an over-the-counter athlete's foot cream like Lamisil, Tinactin, or Lotrimin should be applied to the affected area twice daily for at least one month (even if the symptoms totally go away).
Products like DrySol can be combined with foot powders for runners whose feet sweat excessively or smell bad. For excessively dry skin, skin creams like Eucerin can be applied to the foot nightly and covered with a Baggie or Saran Wrap to help the moisturizing process.
If none of these suggestions help, make an appointment with a local sports podiatrist to get a firm diagnosis as to what is going on and a plan to help you. No one needs to suffer with these problems since they are all fixable!
Stretch of the Week: Iliotibial Band (ITB) Stretch
Excerpts from the Mayo Clinic & Runners World
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh, and knee. The ITB helps extend the knee and stabilize the leg during running/walking. Overuse and inflexibility can shorten the ITB, causing hip and outer knee pain. This is a common problem for walkers/runners.
Do This: Cross & Reach
- Stand near a wall or a piece of sturdy exercise equipment for support.
- Cross your left leg over your right leg at the ankle.
- Extend your left arm overhead, reaching toward your right side.
- You'll feel this stretch along your left hip.
- Hold the stretch for 30 to 60 seconds. Switch sides and repeat.
Don't Do This: Sit & Push
- Leaning forward (for a greater stretch) stresses the lower back and groin muscles.
- The forced muscle contraction stresses the hip and knee joints, which impedes circulation.
- The angle of the knee puts pressure on the patellar tendon of the kneecap and the quadriceps.
Training Schedule: July 20-26, 2008
The following is your training plan for July 20-26. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/
| Sun. 7/20 | Mon. 7/21 | Tues. 7/22 | Wed. 7/23 | Thurs. 7/24 | Fri. 7/25 | Sat. 7/26 |
| REST DAY | PACE DAY | PACE / HILLS DAY | PACE DAY | TECHNIQUE / INTERVALS | REST DAY | LONG DISTANCE DAY |
| Enjoy! | Level 1: 3 miles easy; Levels 2&3: 4 miles easy; All: Stretch + strength training | Level 1: 3 miles easy or 35 min. hills; Levels 2&3: 4 miles easy or 35-40 min. hills; All: Stretch | Level 1: 3 miles easy; Levels 2&3: 4 miles easy; All: Stretch + strength training | Level 1: 8x200 intervals, finish with 3 miles easy; Levels 2&3: 8x200 intervals, finish with 4 miles easy; All: stretch | All: Stretch + strength training | Level 1: 5-6 miles easy; Levels 2&3: 7-8 miles easy; All: Stretch |
FitKidz Update
Coach Jamal L
Coach Jamal L was the head and only coach for five of our RPD FitKidz on Saturday, July 12. The FitKidz in attendance included 5-year-old Liliana G, 8-year-olds Camden B and Phillip G, 9-year-old Nick S, and 10-year-old Marina D. Under Jamal’s leadership, all of the FitKidz ran a 5K. After the 5K, the kids played games and ended with what is becoming a FitKidz tradition: waterballoon tag!
We have another fun day for our FitKidz program planned for Saturday, August 9, 2008. Please bring your kids. The kids were excited to be out there and seemed to enjoy the exercise.
Training on Tuesday & Thursday: Campbell Community Center Track
We continue to have a great turnout for our evening trainings on Tuesday and Thursday. The Diva Coaches are doing a great job. Come on out and join us!
Saturday Training Preview: July 26, 2008
Join us bright and early (7:30 a.m.) on July 26th for our long distance Saturday training session at Campbell Park.
- Seminar Topic: The Importance of Proper Form in Increasing Your Walking/Running Speed
- Seminar Speaker: Divo Dr. Pete Z
Our mileage goals for Saturday are:
- Level 1: 5 to 6 miles
- Levels 2 and 3:7 to 8 miles
Optional: Sunday Diva Training
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 8:00 a.m.
Several people cannot fit our standard Saturday morning training into their schedule… but keep in mind that Sunday is also a great option for getting together to train. There will not be a coach available, BUT it is a great opportunity for Divas/Divos to informally train together. If you want to train on Sunday, contact other Divas/Divos through the Diva Google Group.
Optional: RPD Hill Training – Starts Tuesday, July 22, 2008
As we move into the second phase of our training for the San Jose Rock and Roll Half Marathon, we will add hill workouts as an option starting this week. If you have been training at Campbell Community Center track or other types of workouts on Tuesday, you may want to add hill work as part of your training. Training on hills prepares the muscles for faster running or walking without going anaerobic. Hill work will enable you to run and walk better on all types of terrain. Our hill training will include both distance and intervals.
- Location: Rancho San Antonio Open Space Preserve
- Time: 6:00 p.m.
- Coach: Diva Coach Jennifer G – Please contact Coach Jennifer if you plan on doing hill work for this week.
- Directions: From I-280, north or south, take the Foothill Boulevard exit and proceed south on Foothill Boulevard approximately 0.2-mile to Cristo Rey Drive. Turn right on Cristo Rey Drive, continue for about 1 mile, veer right around the traffic circle, and turn left into the County Park entrance. There are several parking lots, including one designated for equestrian trailers. The trailhead for the preserve is located adjacent to the 85-car parking area in the northwest lot. For interactive Google directions, click here.
The following article is a focus on using 10-second intervals as a type of hill training.
Want to Run Fast? Run Uphill!
Just 10 seconds can make you stronger and faster--you only have to run uphill, fast.
By Marc Bloom (Runners World)
Ten seconds. That's all the time it takes to become a faster runner. Sound too good to be true? Not according to Brad Hudson, the coach of such distance stars as Dathan Ritzenhein and Jorge Torres. All you have to do is run those 10 seconds uphill--as fast as you can. "There's nothing better for developing speed and muscle power," says Hudson.
When Hudson, a 1991 and 1993 world championship competitor in the marathon, started coaching a few years back, he looked at successful programs and found they all had one thing in common: hills. And as he sifted through research, he noted that even a small amount of hill work could yield big results: a jump in leg strength, running economy--how efficiently your body uses oxygen--and aerobic capacity. "I saw the science, and then I saw the results in my athletes," says Hudson.
One of those athletes, James Carney, improved his 10K personal best last spring to 27:43 after incorporating Hudson's hill training into his routine. Torres credits hill work for putting him in contention for the 2008 U.S. Olympic team for the 10,000 meters. And Ritzenhein, who ran 2:14:01 last year in his debut marathon, believes hills have made him less injury-prone.
Of course, Hudson's athletes are professional runners, so short sprints are only part of their hill routine. But for the rest of us, 10-second hill repeats are the most efficient way to build year-round strength and speed.
Uphill Gains
Hit the hill, but make it fast and short, and you get the maximum amount of training effect with the minimum amount of injury risk. "The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Hudson. "The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued. "Running no more than 10-second repeats also reduces injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to "fall" or land, reducing impact. "Studies of sprinting uphill show that the muscles are in constant 'overload' and the nervous system is firing hard," says Hudson. "It's the same speed benefit as track sprints, but safer."
The fast pace builds speed, but it's the hill that provides the strength benefit. Running up an incline places the same demand on your muscles as weight training--your glutes, quads, hamstrings, and calves must "lift" you up the slope--but they're more specific to running. And just as with plyometrics (jump drills), the "explosive" action of uphill sprints improves elasticity in your muscles and tendons, which allows you to spring quickly into action after landing.
Hills Year-Round
To develop leg strength throughout the year, Hudson's runners do short sprints on a hill that is between a six to 10 percent grade. They tack these surges onto the end of two easy runs a week. At the start of the season, they'll log just two 10-second repeats. The next week they'll do three. Once they reach eight, they cut back to doing them once a week. The first repeat is done at a fast pace, the rest at top speed. Each repeat is followed by at least two minutes of recovery, which includes walking downhill backward to keep pressure off the knees. "They're not easy to do," says Hudson. "But the pain's gone in a second or two." And you're left with stronger, faster legs.
Red Power Divas Next Race Event: San Francisco Progressive Marathon
The next Diva Team Race is the SF Progressive Marathon. This is a great team event that will be relatively easy for most Divas, Divos, and FitKidz. If you have registered, please email me.
- What: San Francisco Progressive Marathon
- Where: The Embarcadero (south of the Ferry Building), San Francisco
- When: Sunday, August 3, 2008
- Time: 7:45 a.m. (race start)
- Distance:5K (3.1 miles)
- Cost: $35
- Website: http://www.runsfm.com/events/
5k.html
Red Power Divas/Divos Team Race Event: Plate to Plate 5K Run/Walk
- What: Second Annual Plate to Plate 5K Run/Walk Across Home Plate
- Where: San Francisco Giants AT&T Park/McCovey Cove
- When: August 24, 2008 (Sunday)
- Time: 9:00 a.m.
- Cost: $39
- Website: http://www.platetoplate.org/
Your $39 registration fee ($29 for youth 12 and under) will include the run/walk across home plate, a t-shirt, a game ticket (Giants vs. Padres) for the first 3,000 registrants, and a pre-game festival with live music, food, giveaways, awards ceremony, and kids corner. This is a great family event, BUT registration is limited to the first 3,000. If you plan to participate, register ASAP under the Red Power Divas Team.
Save the Date!
- What: Red Power Divas Family Picnic 2008
- When: Sunday, August 10th, 12:00 to 3:00 p.m.
- Where: John D. Morgan Park, Campbell
- Cost: $5 adults; $3 kids (children 3 and under are FREE)
Bring your family and friends out to join us for an afternoon of fun, food, and games. If you have not yet RSVP’d to the Evite, please do so by August 1st. If you did not receive an Evite, please email me at redpowerdivas@yahoo.com.
A handful of volunteers are needed for set-up, BBQ duty, and/or clean-up. Please email me if you can pitch in or sign up at our Saturday training session. Thanks!!
Diva Gear – By Request Only
HATS ARE HERE! Running caps and visors available this Saturday!
We have a lot of wonderful Diva/Divo gear available for purchase. If you are interested in buying Diva and Divo products, items are available upon request only. If you request an item, I will make the item available to you at our Saturday training at Campbell Park (Los Gatos Creek Trail). A complete list of Diva/Divo gear is available on our website at www.redpowerdivas.org/gear.
Focus on Partners: Husband & Wife
Hi, we’re John and Courtnay… one of the husband and wife teams in the Red Power Divas! How did we come to join the Red Power Divas? Well, we both were extremely overweight. We could barely walk one lap around the track or do daily activities without feeling exhausted. This is when we decided to make a life change.
We joined the HMR program (http://www.ahealthyweight.
We never thought we would jog a mile, and finishing a 5K race was definitely out of the question. Coming to the Saturday trainings really motivated us to jog. Now, we are jogging 7 miles, completed our first 5K race (signed up for two more), and now working on running a half marathon. It has been an amazing transformation to see where we were and where we are now.
A year ago, exercise was not a part of our daily routine. Now, we are exercising everyday and are getting ready for races. Joining the Red Power Divas gave us a group that we could relate to and not feel intimidated by. Most of all, we have gained encouragement, inspiration, and motivation by our fellow Divas/Divos.
Saturday July 19th Seminar Recap: I'm A Runner/Walker… Why Should I Strength Train?
Michele Daish - CPT, Co-owner Femme Fit
www.femmefitcalifornia.com
Purpose of Strength Training
Strength training isn't just for body builders and football players. Runners and walkers can benefit greatly from a properly designed strength-training program. In fact, most runners will never reach their peak level of performance without strength training. Training methods in the past and still today have ignored the benefits of strength training. Many coaches and athletes have even avoided strength training because of the mistaken belief that the increase in muscle mass will slow down or decrease the endurance of the runner. Current research has proven that this is not true. Strength training is a vital component of any running/walking training regime.
There are many benefits of strength training. As a runner/walker the primary benefits are: injury prevention; increased power; increased speed, increased stride length and running economy.
Injury Prevention
The repetitive stresses of running places great demands on the muscles, ligaments, tendons and joints. Nothing will totally prevent the occurrence of injuries. However, strength training will provide a defense against these overuse injures. When injuries do occur, an improved level of strength will decrease the severity of injuries and decrease the recovery time.
Strength training protects your body from injuries in several ways. The muscles fibers themselves are strengthened which will help prevent muscle pulls and tears. Muscle mass is increased which will help provide support to the joints, which are absorbing much of the impact of running. All of the connective tissues, which include ligaments and tendons, are made stronger. This will help avoid strains, sprains and tendonitis.
Increased Power
In physics, power is defined as "the time rate of doing work". In terms of running, power is a function of speed and strength. More simply put, power is the result of the combination of the force or strength of your stride and the velocity or speed of your stride.
During a typical running stride, you have a very small amount of time in which to generate the force necessary to propel you forward. The push off phase of the running stride is the point at which this forward motion is generated. For a sprinter, this happens in about 0.1 seconds. For a marathon runner it is between 0.3 and 0.5 seconds. To increase running speed and economy, it is necessary to maximize the force produced without increasing the time required to produce the force. This is what improving your power will do for you.
In order to increase the power of your stride, you must increase both general strength and explosive strength. General strength will increase the size of your muscle fibers, providing a base for the explosive strength training and helping prevent injuries. The explosive strength training will improve the ability of your muscles to generate its higher level of strength, in a short period of time, which will give you an increase in power.
Increased Speed
In order to maximize your running speed, you must maximize both stride length and stride rate. If either of these is less than optimal, you will not be running at your best possible pace.
Stride length is a subject that generates a lot of controversy. You will read and hear conflicting advice on stride length. Some coaches will tell you to maximize your stride length while others tell you a short stride length is more efficient. I have spent many hours videotaping and analyzing the strides of various runners, from beginners to elite class runners. From this analysis, I have found that, without a doubt, you must maximize stride length, while maintaining stride rate, in order to run at your best possible pace. The trick is to maximize stride rate naturally. If you try to unnaturally force a long stride, you will overstride, which will cause a braking action that will slow you down and possibly cause injuries.
A naturally long stride rate comes from a smooth, low to the ground stride with very little up and down motion, strong forward knee drive and a powerful push off, in addition to several other stride elements. General and explosive strength training is the key to developing these form elements.
Running Economy
One of the most reliable predictors of running performance is the velocity at which you can run at your VO2 max level. VO2 max is simply the maximum amount of oxygen that your body can process. In the past, VO2 max was the standard measure of potential running performance. Runners with the highest lab measured VO2 max, were expected to have the best performances. We now know that the velocity or speed at which an athlete can sustain while running at their VO2 max levels is a more reliable predictor of performance. The reason for this is that velocity of VO2 max takes running economy into consideration. If two runners with identical VO2 max levels are running together, the one with the most efficient running stride or running economy, will be running faster. That is because the runner with the highest level of running economy will be able to general more speed with the same VO2 max level.
Running economy is improved by maximizing stride length, maintaining stride rate, improving running form and running smoothly and effortlessly. Strength training provides the base for all of these improvements. Nearly all of the runners that I coach tell me that their running feels smoother and they feel that they are running with less effort after a period of general and explosive strength training.
Wednesday, July 9, 2008
2008 Diva July Newsletter
Coach’s Corner: Race This Sunday!!
Date: Sunday, July 13th
Time: Divas arrive at
Where:
This fun event is our second team race of the year and your first chance to collect a medal for completing a race! Event organizers are offering the Red Power Divas a significant discount on the entry fee ($30 for the 10K; $40 for the half marathon). If you have registered for the Jungle Run and did not get a discount, please send your name and amount paid to redpowerdivas@yahoo.com. You will receive a discount voucher that can be used for a future race event.
All Divas and Divos should arrive no later than
NOTE: If you have a problem on Sunday, July 13th, and cannot make the event or you are going to be late, please call my cell phone (510) 882-4334. I will have it on starting at
There are only 50 spots left for the 2008 event. They are available on a first-come, first-served basis. The Jungle Run organizers will not hold spots. If you intend to register the day of the event, please arrive at one of the packet pick-up locations early.
Pre-Race Packet Pick-up
The Los Gatos Jungle Run Half Marathon and 10K will be using timing chips this year and will not be mailing out any of the pre-race materials (bibs, chips, etc). You can pick up your race packet at The Nike Store at Westfield Valley Fair and The Runner's Factory in
Option 1:
When: Friday, July 11th -
Where: The Nike Store at Westfield Valley Fair, 2855 Stevens Creek Blvd., Santa Clara, CA 95050
Option 2:
When: Saturday, July 12th -
Where: Runner's Factory,
Packet Pick-up & Race Day Registration
Packet pick-up and race day registration will also be available, if the event is not sold out, for an additional $10. On race day, look for the Registration Area near the south end of the Los Gatos High School Football field from 6:00 a.m. to 7:00 a.m.
Saturday Training Preview:
Join us bright and early (
Our mileage goals for Saturday, July 12, are:
¨ Level 1: 5 to 6 miles
¨ Levels 2 and 3: 6 to 7 miles
Optional: Sunday Diva Training
Location:
Time:
Several people cannot fit our standard Saturday morning training into their schedule… but keep in mind that Sunday is also a great option for getting together to train. There will not be a coach available, BUT it is a great opportunity for Divas/Divos to informally train together. If you want to train on Sunday, contact other Divas/Divos through the Diva Google Group.
Training Schedule: Week of
The following is your training plan for the week of July 6-12. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.
| Sun. 7/6 | Mon. 7/7 | Tues. 7/8 | Wed. 7/9 | Thurs. 7/10 | Fri. 7/11 | Sat. 7/12 |
| REST | PACE/HILLS DAY | RECOVERY | PACE | TECHNIQUE | REST | NO SEMINAR TODAY |
| Enjoy. | Level 1: 3-4 miles stroll or 35 min. hills; Levels 2&3: 3-4 miles easy or 20 min. hills; All: Stretch + strength training | All: Optional cross-training not to exceed 40-60 minutes total + stretch | Level 1: 3-4 miles easy; Levels 2&3: | Level 1: 3-4 miles brisk; Levels 2&3: 4-5 miles brisk; All: Work on race pace with partner + stretch | All: 1-3 miles easy; stretch + strength training | Team training for those NOT participating in Jungle Run; REST DAY for those participating in Jungle Run |
Training Tip: Practice Makes Perfect
Excerpt from Nike Email
- Efficient running form is integral to avoiding injury and conserving energy so you can apply that energy where you most need it. (Think: Breeze up hills, 3 more miles? Sure, no problem! I just ran faster than I ever have before!
- Stay relaxed. Don’t tighten your jaw, shoulders, eyes, hands, or any other muscle. Hands should be lightly clasped with thumbs gently sitting on top of index finger
- Bend arms at a comfortable 90-degree angle. Don’t cross your right hand to the opposite side of your body or vice versa.
- Be level-headed. Move forward, don’t bounce up and down or move side to side.
- Training runs are meant to be comfortable, not a competition. Run at an easy pace, such that you can comfortably hold a conversation.
- Refrain from going out too fast in the beginning; it’s a boost of confidence to increase speed towards the end of your run, instead of slowing down.
Nutrition & Health Tidbits
Diva Karen Handy, MPH
Manager, Nutrition Services and HMR Weight Management Program
Dietitians’ Picks for Best Summer Weight Loss Foods
- Chilled soups, such as gazpacho or cucumber-dill that contain lots of chunky vegetables are not only a refreshing way to start a meal, they may help us eat fewer calories overall. Research shows that starting a meal with a low-calorie, broth-based soup will help you feel full sooner and you’ll eat fewer calories for the entire meal.
- Watermelon, both sweet and juicy, can satisfy the need for something sweet as well as help you feel full.
- Grilled vegetables and fruit: grill in bunches (e.g., onions, peppers, asparagus, zucchini, portabello mushrooms) and keep in your fridge to make veggie fajitas; grilled vegetable pizzas; grilled vegetable, ricotta and fresh herb pasta; grilled peaches, pineapple or bananas for dessert. Any time you add vegetables and fruit to your dish, you are automatically lowering the average calorie per bite!
Healthy Barbecue Swaps
A traditional barbecue meal (like a cheeseburger, a pork sausage, a scoop of macaroni salad, a handful of barbecue chips, a glass of lemonade, all topped off with apple pie a la mode) may be lots of fun, but will also load you up with lots of calories, saturated fat and sugar! If you want to make some heart healthy changes to your diet, here are some easy barbecue substitutions:
- Lean poultry or soy sausages
- Skinless chicken breasts, chicken, fish or vegetable kabobs
- Grilled fish
- Grilled veggies, baked white or sweet potato, or corn on the cob as a side dish
Stretch of the Week:
Excerpt from Runners World
You've seen it a zillion times -- a runner with one leg up on a car/bench/fence, reaching for his toes. But this classic hamstring stretch is doing more harm than good. When you try to lengthen your hamstring with this pulling motion, the muscle protects itself by contracting. This defeats the purpose of the stretch and increases your injury risk. What's more, this stretch puts pressure on all the muscles from the ankle to the back. Instead, try our "active-isolated" method that targets just the hamstring to ensure you are getting an effective stretch without harming other areas of your body.
Do this: Upright hamstring stretch (no bending!)
- Stand on one leg with knee slightly bent.
- Hold your other leg under your knee so that your hamstring is parallel with the floor.
- Contract your quadriceps while extending your heel straight out in front of you.
- Hold for two seconds, then bring your heel back under your knee.
- Repeat 10 times on each leg.
Don’t do this: Reach for your toes
- Causes back strain
- Stresses and contracts your glutes
- Causes your hamstring to tighten up in an eccentric contraction
FitKidz Update
Coach Jamal Lowe, Rhonda Hadnot, Michele Peterson and Gil Ong
We’ve planned another fun day for our FitKidz program this Saturday, July 12, 2008. Please bring your kids. We had 13 kids participate on our kickoff day. The kids were excited to be out there and seemed to enjoy the exercise. We had a range of ages from 4 to 15. The kids cooled off with a wonderful water balloon toss at the end.
Save the Date!
What: Red Power Divas Family Picnic 2008
When: Sunday, August 10th, 12:00 to 3:00 p.m.
Where: John D. Morgan Park, Campbell
- Planning is now underway for our 2008 Family Picnic
- Join us for an afternoon of fun for the entire family
- More details to come…
Human Interest Story: Supermom Gives Birth to Six, Runs Marathon
By Mike Celizic, TODAY SHOW
Submitted by Diva Anita Ong
Call Jenny Masche the
But how could a mother of one newborn, let alone six, find the time and energy to train for and run a 26.2-mile race?
“Because they’re good sleepers,” Jenny Masche told Meredith Vieira during an exclusive interview on TODAY Thursday in
Jenny was holding one of the sextuplets, Bailey, as she spoke. Her husband, Bryan Masche, held another, Cole, and grandparents Laura and Bill Masche and Sue and Bob Simbric held the other four — only one of whom was sleeping.
The babies were tired and some of them were fussing, but Bryan Masche said that the amazing thing about their first year is discovering “just how good they’ve been. They don’t fuss a lot. They’re not really big complainers. They’re just really good babies. They sleep well. It really is less scary than I made it out to be in my mind.”
A difficult delivery
“It was really scary because I thought, ‘Am I going to be healthy now to take care of six babies?’ ” she said, choking up at the memory. “I remember my body was trembling, my lip was trembling and being terrified.” As the babies spent their first weeks of life in neonatal intensive care, Jenny stayed in bed, recovering from the trauma of the birth. “I was on bed rest for so long, all I could imagine was being able to run again,” she said. “I said, ‘When my kids turn 1, I’m running a marathon.’ ”
So, on May 31, less than two weeks before the sextuplets’ first birthday, Jenny entered the Rock ’n’ Roll Marathon in
Pushing past the walls
“The marathon was so fun for me — until I hit 21 miles,” Jenny recounted. “Then you hit a wall. You push through and you’re so exhilarated.” It’s not unlike raising six children through the first year of life, she added. “I hit walls taking care of them sometimes. I don’t want to get out of bed. But then you push past them and there’s something exhilarating on the other side.” It has been a lot of work, the Masches admitted. “Laundry is a never-ending process,” Jenny told TODAY. “We get them up, we feed them, change them, play with them, go for a nap, get them up, feed them, change them, play with them, they go for a nap. The routine is definitely the key to our success.”
The Masches and their parents briefly introduced each baby to TODAY viewers. Jenny held Bailey. “We call her the boss,” she said. “She’s very strong-willed. She’s very mature for her age.” “This is Cole Robert,”
An exciting marathon
The Masches’ gratitude for their bounty of babies came through clearly. “It may be the marathon of life, but it’s an exciting marathon,”
“If you have one baby, you get to focus on one baby,” she said. “They have to take turns; they have to be really patient.” The sextuplets each weighed between 2 and 3 pounds at birth. They came home over a period of several weeks after their births. Cole, who needed minor surgery to correct a hernia at his belly button, was the last to come home. Today, the toddlers each weigh at least 20 pounds and are thriving. Their parents wouldn’t change a thing.
“When you first hear you are going to have six babies you think, this is impossible, we’re never ever going to survive this,” Jenny told TODAY. “It’s actually been just a wonderful adventure.”
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