Weekly Update June 24, 2007

RED POWER DIVAS WEEKLY SUMMARY
JUNE 18-24, 2007

Training Calendar has been updated!!!

REMINDER:
SAN JOSE SATURDAY TRAINING: NEW LOCATION: CAMPBELL COMMUNITY PARK located at the corner of Gilman and Campbell Avenue (We will enter the Los Gatos Creek Trail at the Campbell Park entrance) NEW TIME: 8:00 AM. Seminars will start at 8:00 a.m.




2007 Kick-Off Party

Kick-Off Your Race Training at Sports Basement
Join us at Sports Basement to kick-off the 2007 Rock ‘n’ Roll Half Marathon! There is something for everyone, whether you are a first-time half marathoner or an old pro! Learn all about the race, from what to do when training, to what to expect all the way to the finish line.

Date/Locations:
· 6/27: Sports Basement Presidio, 610 Mason, at Crissy Field
· 6/28: Sports Basement Sunnyvale, 1177 Kern Ave, at Lawrence Expressway
· Time: 6 PM - 8 PM

Who Should Attend:
Runners, Aspiring Runners, Walkers, and Volunteers – anyone interested in registering for or learning more about the Rock ‘n’ Roll Half Marathon

The Event:
· A FREE kick-off party for the Rock ‘n’ Roll Half Marathon.
· Runners and walkers may register for the Half Marathon for $15 off the regular entry fee; the first 100 to register each night will receive a free technical training T-shirt.
· New Balance will host a shoe clinic and provide a free gift with purchase of New Balance shoes at Sports Basement during the event.
· Accelerade will be sampling the Official on-course drink and discussing proper training and race day hydration.
· The Rock Doc will answer any medical/training questions.
· Meet the Pace Team! PacWest Athletics pacers will answer all your questions.
· Team Challenge and CCFA, the charity affiliates, will be spreading the good word on charities you can get involved with.
· Sports Basement will provide a one-time, one-night only 20% discount on everything in the store for all attendees from 6 p.m. until close!
· Complimentary refreshments will be provided by Sports Basement.

The Schedule:
· 6:00 pm: Start with RNR San Jose Highlight Video and brief introduction to the event
· 6:30 pm: Meet the Pace Team, Pac West Athletics
· 6:45 pm: Questions & Answers with Rock Doc
· 7:15 pm: New Balance Shoe Clinic
· 7:30 pm: Accelerade Info Session
7:45 pm: Conclude with Race Q & A[

Weekly Update 6/17/2007

2007 RUN FOR THE FUTURE
RED POWER DIVAS TAKE SECOND PLACE

The 2007 Run For the Future race started off with a bang. There were approximately 600 participants and the Divas placed second in the Team Competition. The first race event for the 2007 training season for the Red Power Divas is a huge success. We had over forty Divas participating in the 2007 Run For the Future. Most of the Divas entered the 5K and we had three Divas who entered the 10K event. There was excitement covering the grounds of the Baylands as Diva started arriving in their red shirts and their Diva cheers. When the race started there was a burst of speed and energy driving across the starting line with two Diva goals in mind (1) have fun (2) do the best you can. On June 17, 2007 every single Diva accomplished both goals.

When you near the finish line at the Run For the Future, this is the sea of red and the awesome yells that embraced you.

Some of the Divas in the Race:

The following are some comments of by Red Power Divas who participated in the 2007 Run For The Future:

Heather S.

Four months ago, I would never have imagined I’d participate in a 5K race… EVER! But with amazing support and encouragement from my Red Power Diva sisters, not only did I complete the 2007 Run for the Future 5K, but I also clocked in my best time ever (48:41)! I feel so fortunate to be a part of this fabulous group of motivated, supportive, incredible Divas. Can’t wait for the Los Gatos Jungle Run 10K!!" -

Sabrina F (Diva Blog Master, Diva Goggle Group Master)

I feel so good about myself for having participated in the run. It motivated me to continue training and it felt great to be part of such a strong team. I was so proud of the 10K runners and hope I can do as well next month! "


Karen H
It felt AWESOME to participate in the Run for the Future 5K!! I could really tell that the miles I had put into my training
were starting to pay off as I felt very comfortable, smooth and “in the groove” running this race. As Sharon pointed out to me,
I felt like an athlete -- for the first time in - my life! I really fed off the support and energy of my fellow
Red Power Divas – all those red shirts and beautiful women (and men) were a sight to behold! Participating in the Run for the Future (benefiting brain cancer research) on Father’s Day also had special meaning for me as my father died of a brain tumor 25 years ago;I couldn’t think of a better way to honor his memory.

Denise H
It was a great experience. I’ve been sidelined for over 2 years due to energy and did not think I would ever do another race. The Red Power Diva’s training program has given me the opportunity to start over again and I’m loving it!

Tanya B
Participating in the Run for the Future 5K was an awesome experience given the fact that it was my very first race ever. Initially, it was a little scary but, exciting to drive into the parking lot and see so many other participants also arriving and/or readily preparing for the event. I truly felt like an athlete when I entered the staging area and saw other participants on line signing in, the food vendors, camera people and ultimately the starting line-up. While on the starting line awaiting the count down for the 5K to actually begin, I experienced a series of emotions ranging from being a little anxious, excited, to being a little scared as to not knowing what exactly to expect. Then, there was the momentary doubt of "what if I can't finish the race"? A fellow Diva named Debbie embraced, encouraged and re-assured me that I could do this and went as far as to pair me up with two other Divas named Celeste and Heather. By the time of the count down marking the start of the 5K, I was now in the "zone" and feeling like a athlete you said we were:-)

Not only did I complete the 5K but, Heather, Celeste and I finished in a good time ranging between 48:38-48:40. When approaching the finish line and seeing all those red Diva shirts while hearing in the distance my fellow Divas call out and encourage me that was one of those special moments in life that I will never soon forget! Judge Chatman, thank you for all of those special moments:-)


RACE FOR THE FUTURE AND THE IMPORTANCE OF THE RIGHT RUNNING SHOES: Diva Nevida B writes on June 20, 2007: "Well Boss, I will follow your instructions from now on, my feet are just beginning to come back alive. I hurt everywhere and on Sunday (at the Race to the Future), I almost took my shoes off the last half mile. Iam so glad I DIDN'T. The camera man took my picture when I cross the finish line, that surely would have made the news. I iced my feet, moved the ice to my knees, to my back, and everywhere that I could reach. I iced the next day and many days after every time I hurt. I should have worn the shoes that I had been walking in, but I had to try and look cute. I plan to go to the shoe store tomorrow if my feet will spread out. My feet still feel collapsed and numb. I hope to see you Saturday. Love Nevida (smiles) In spite of her pain, Nevida finished the 5K race with a big smile on her face, and giving out high fives and Diva Hugs.


DIVA COMMITMENT: Diva Chris H writes on June 16, 2007: I did register for the race on Saturday in Palo Alto. I plan to be there. But just to let you know, I am struggling with some medical issues. I have degenerating cervical disks and right now I am having a real acute episode. Lots of pain in my neck, shoulder and arm. I am scheduled to have a nerve block on 6-26 which should resolve things. I am more upset with this current flare up interfering with the Diva group than I am with the pain it is causing. I love being a Diva and even if I just watch I will be there. But now as of today I plan to do the walk but if I don't finish that is why. See you there, Chris

OTHER DIVA NEWS

DIVAS AROUND THE BAY ( Update on the news from Diva Training Locations)

TUESDAY'S CAMPBELL COMMUNITY CENTER TRAINING:

Michell P. Reports:
We had 7 Divas walk at the Campbell Community Center last night. All walkers did 3-4 miles. I was very impressed with Tina and Cherie as they showed up at 4:30 and 5:00pm to start walking their 3 miles and finished about 6:30PM. Deborah R should also be praised. She really did not feel like coming out but did anyway. Once there, she did two miles and felt great after the training.Other than that it was a very uneventful evening. I will be at the Campbell Community Center tomorrow evening at 5:45PM. In Fitness & Health

THURSDAY'S CAMPBELL COMMUNITY CENTER TRAINING:

Yvette K. and Toni T. Report:

We had a great turnout of Divas, with some arriving early and others arriving a bit later - PERFECT! Your workout time is for *you* so never worry about being late, early or "missing" us. It is a date with yourself as much as with the group, so whenever you can carve out time to be a DIVA, is the BEST time! We had four new Divas join us for walking - Welcome! Since it was a "technique" focus day, Leaders Toni and Yvette reviewed our Divas definition for "brisk" pacing and shared reminders about our arms, our gait and LISTENING to our bodies. Yvette shared a personal tip: Keep your tongue behind your upper teeth to reduce water loss via respiration, and keep your mouth from becoming dry.

Considering the sweltering heat, it was "refreshing" to see that our Divas had such good attitudes about being there and taking care of themselves. Everyone paid excellent attention to their bodies, and how they were being affected by the very high heat. Special thanks to Diva Susan who shared her sunscreen!

WEDNESDAY CUESTA PARK TRAINING:

Zelda Z. Reports:

We had a good turn out of Divas on Wednesday at Cuesta. Jean, who is a 1/2 miler at this time brought her husband along this time. They both did very well. Just a reminder that I'll be out at Cuesta Park in Mountain View on both Wednesday and Thursday from 7:30pm - 8:30pm or 9ish. Please feel free to join me if you can't make the Thursday night training. Cuesta Park is located at Grant and Cuesta Roads near El Camino Hospital.

EAST BAY TRAINING:

Sandra W. Reports:

Hey Divas! Please note that we're moving our location to Ygnacio Valley High School in Concord (right off of Oak Grove Rd - corner of Oak Grove Rd & Treat Blvd). Meet us in the track. Look for the women in the red shirts.
We had to move the location because the YMCA uses the Diablo View Middle High facilities for their yearly summer programs. Our new location is great! YV High's track is a newer track and the location is more central for those coming from Concord and Pleasanton. So far there are 5 of us. Two from Clayton, Two from Bay Point and one from Pleasanton (ages range from 57 to 9 yrs of age). There are trails near by and we plan on hitting up the trails in the future. I've received two e-mails from interested woman who live in Oakland and another one from Concord. Hopefully they'll join us soon!


DIVA SPOTLIGHT OF THE WEEK: SABRINA F:
Diva Master Sabrina F. has generously donate a tremendous amount of her time into making the young Red Power Divas a strong organization. Sabrina developed the Red Power Divas Blog, Red Power Divas Goggle Group, and is responsible for all those wonderful photographs of Divas at the Run For the Future race in the Picasa Web Album. Sabrina has been living and working in the bay area for 10 years, originally from New Orleans. She works in high-tech as an engineer currently employed with Goggle. She has been at Goggle just over two years and have a 1 year old daughter who constantly reminds her that she needs to take good care of herself in order to take good care of her beautiful daughter. Sabrina comments: "I am happy to be able to use some of Google's products to help the Divas better communicate and get our message out to remind women to make themselves a priority. So I've put together the Blog, picasa web album, and mailinglist group to help the Divas and am happy to help out in any way that I can." THANK YOU SABRINA.


REMINDER:
SATURDAY TRAINING: STARTING SATURDAY, JUNE 23, 2007. We are moving our Saturday training time and location. NEW LOCATION: CAMPBELL COMMUNITY PARK (We will enter the Los Gatos Creek Trail at the Campbell Park entrance) NEW TIME: 8:00 AM. Seminars will start at 8:00 a.m.

DIVA SPECIAL ANNOUNCEMENT

SATURDAY TRAINING: STARTING SATURDAY, JUNE 23, 2007. We are moving our Saturday training time and location. NEW LOCATION: CAMPBELL COMMUNITY PARK (We will enter the Los Gatos Creek Trail at the Campbell Park entrance) NEW TIME: 8:00 AM. Seminars will start at 8:00 a.m. Look for the Red Diva Banner.

Reason for the Change: As we move into the summer months and the weather becomes warmer and the number of miles we will walk or run will increase, many Divas have requested we move the training to an earlier time. The location change is necessary because an 8:00 a.m. starting time at Los Gatos High School would conflict with San Jose Fit.

Location: Corner of Gilman and Campbell Avenue between downtown Campbell and Highway 17. Half block for Running Revolution.
TUESDAY & THURSDAY CAMPBELL COMMUNITY CENTER TRAINING: TIME WILL REMAIN THE SAME AT 6:00 P.M.

Note: You are free to train at whatever time fits within your schedule and your degree of comfort. What is important is that you train and enjoy it.

2007 Run For the Future Team

The following Divas have indicated they will participate or will be in attendance for support at the 2007 Run For the Future, Sunday, June 17, 2007. If I have left your name off this list or if your name is on this list and you do not intend to participate or attend, please email me.

LOGISTICS:
1. Please arrive by 7:30 a.m.
2. Meeting Place: Look for the Red Power Diva Banner
3. We will review the Diva goals for the event. Bananas and bagels will be available.
4. We will do a quarter mile warm up and then stretch.
5. 5K Run/Walk Starts at 9:00 A.M. - 10K Starts at 8:30 A.M.
6. If you have a problem on Sunday and cannot make the event or you are going to be late, please call on my cell phone (510) 882-4334. I will have it on starting at 6:00AM. This cell phone is rarely on BUT I will make an exception for Sunday.

The first seven Divas listed ( Karen H, Debbie K, Celecte M, Erika C, Heather S, Diana O. and Tanya B) will be competing against other teams in the event on behalf of the Divas. The names were randomly selected from each Level Group. I had to register the names. If you are one of the seven listed below and you registered for yourself, we will work it out on Sunday.

I am very excited about the Red Power Divas first event of the training season and look forward to seeing everyone on Sunday. Please check the attachment below with further information about preparation for our first event.

1. Karen H.
2. Debbie K.
3. Celeste M.
4. Erika C.
5. Heather S.
6. Diana O.
7. Tanya B.
8. Susan B.
9. Joan L.
10. Jean H.
11. Robin H.
12. Emily B.
13. Heidi P.
14. Virginia R.
15. Cindy R.
16. Sabrina F.
17. Marian G.
18. Zelda Z.
19. Rod Z.
20. Chris H.
21. Ginger T.
22. Craig D.
23. Alejandra E.
24. Judy H.
25. Leo H.
26. Peggy L.
27. Peggy L.’s Son
28. Peggy Ann I.
29. Deb H.
30. Kimberly T.
31. Nevida B.
32. Michelle C.
33. Joanie S.
34. Pamela C.
35. Nancy B.
36. Sandy A.
37. Tina M.

Weekly Update 6/13/2007

"A hug is a great gift, one SIZE fits all”
Unknown

DIVA QUOTE FOR THE WEEK: As you know I love giving and receiving hugs. I am so proud of all of you Divas. You have been working very hard and accomplishing so much in such a short period of time I am inspired by each of you. You deserve a hug today--- and lots, lots of hugs in the future. So please play it forward.

These hugs, that I hope you will give out generously ( play it forward), can take many forms. The physical hugs may range from the slight pat on the back to a DIVA HUG which is a full-strength bear hug. But other ‘hugs’, while more subtle, can be just as effective. You can share an emotional hug when you offer a kind word to a friend or a family member or even a stranger. You can share a spiritual hug when you offer a quiet prayer for a person in need. You can share a hug of faith when you offer a word of encouragement to someone who is discouraged or fearful or both. In short, you can share feeling of love and affection through words, through your actions, and through your prayers.

Everyday (including this one) provides opportunities to give hugs and to receive them—opportunities to share smiles, to offer kind words, and to perform small acts of kindness that can make a difference in someone’s life. Remember a hug is a great gift where one size fits all. So without further delay, let the hugs begin!

WELCOME: Welcome to the five new women who joined the Red Power Divas last week. This brings the total membership to Red Power Divas to 170. Please continue to reach out to women whom you believe would benefit from the support and commitment to fitness they will find in the membership of Red Power Divas. Special congratulation to Judge Erica Y., Judge Y. has recruited six new members in the last few weeks. She even had her husband training on the Campbell Community track last week.

RED POWER DIVAS BLOG: Thanks to Red Power Diva Sabrina F. a Red Power Diva Blog is coming soon.

THURSDAY’S CAMPBELL COMMUNITY CENTER TRAINING: The Campbell Community Center (CCCT) appears to be a great recruiting ground for the Red Power Divas. CCCT is a very popular track and many community members and other running clubs use it. These individuals are so impressed by the examples of “beautiful walking or running form” displayed by the Divas and the amount of fun Divas are displaying, they are constantly asking “who are those women?”

Last week one such community member is Druscilla. Druscilla is deaf. She had limited speech but we were able to communicate because she can read lips. I explained to her who the RPD’s were and gave her a red RPD booklet. She appeared to be eager to join. I hope we see her on the CCCT again this week, ready to join a community of women who will embrace and support her.

CAMPBELL COMMUNITY CENTER LEADERS: Four outstanding Divas will be leading the Campbell Community Center training starting Thursday, June 14, 2007. These leaders include Toni T., Yvette K., Celeste M., and Michell P.. I want to thank them for their contribution.

DIVA LOCATION LEADERS: Other outstanding Divas leading Diva Training Locations include Zelda Z. at Cuesta Park, Jennifer G. at Willow Glen High School, Monika D. at San Jose State University track, Sandra W. at the Santa Clara County Probation Department, and Penny D. in the San Francisco bay area, the site is yet to be determined.

DIVA PARTNER SPOTLIGHT FOR THE WEEK: Red Power Divas gives members the opportunity to meet new friends and for those new friends to join together to learn, train and support each other as they move forward toward the goal of walking or running the San Jose Rock & Roll Half Marathon. This spotlight this week is on Divas Joan L. and Lorena C.s who are great examples of a Diva partnership. Lorena sent out an email requesting a partner to train with in East San Jose. Joan, who lives in Sunnyvale, responded to the email. Joan and Lorena worked out a schedule so they now walk and train together 3 days a week, email each other several times a week, support each other with Weight Watchers and have become fast friends. Congratulations to both for their commitment to training and support of each other.

SATURDAY’S TRAINING: We had another excellent turnout on Saturday, June 9, 2007. We had sixty-five Divas in attendance. It was a beautiful sunny day on Saturday and we opened our training with an excellent seminar on proper shoes and socks for training athletes (and other subjects) by Heidi one of the owners of Running Revolution a top rated specialty store. Saturday was also special because a number of Divas reached their mileage best by completing 3 miles or 4 miles for the first time in their lives. I want especially congratulate two middle school Divas 12 year old Arthur S.s, son of Level 1 Diva Karen R., and 14 year old Diva G., daughter of Diva Rolanda P., who completed four miles which was their personal best. And to top off this beautiful day, five year old Diva Gabrial ( recent proud graduate of Kindergarten) completed four miles pushing her scooter. Gabrial's mother, Cynthia R., also deserves congratulations for completing four miles which is a personal best.

SPECIAL DIVA KUDOS OF THE WEEK: Diva Judge Carrie Z. Each year 4 million people enter Yosemite Valley and everyone of them sees the Half Dome. A very small percentage of them consider hiking to the top. Of that small percentage, an even smaller percentage make it to the top. On Saturday, June 9, 2007 Judge Carrie Z. hiked to the top of Half Dome. This is how she described her experience: This feat is the most physically and psychologically challenging experience of my life thus far. I thought I was in good shape before I left, but apparently not. I did make it to the top, but the last two miles to the top were so difficult. When I first saw the cables, which I had heard a lot about, "Holy Shit" was all that I could say. The steps" approaching the dome were at some parts close to a foot and one-half high. I had to get my short legs up there one at a time. My thighs began to cramp. At the last rung of the cables my legs were cramped so bad that my ankle was turned sideways and I could not move my legs. You know the images of marathoners who are delirious as they cross the finish line and their legs look deformed, that's how I felt and my legs looked.

On the last 1.9 miles down (the entire trip is 18 miles) we took the mist trail rather than the John Muir trial we had taken up. Some man told us if our knees could handle stairs the mist trail was better and shorter. The .5 mile "short-cut" was horrendous. The steps were incredibly difficult and major distances apart. We were so pissed. I told Ann it was our fault as we had broken the woman's cardinal rule by listening to a man's directions!

I am sore and when I sit too long very stiff. While I am disappointed with my overall performance, I made it! All in all, I am glad I can cross this off my list of things I wanted to do before I die.

I think Carrie Z. efforts are absolutely inspiring. Setting a goal and despite the physical, emotional, and psychological odds she accomplished her goal. She is awesome. I am proud to call her a friend and a Diva

A look from the bottom to the top where the "death" cables were
and Carrie looking up Carrie said "Holy Shit"

The top of Half Dome and "VICTORY"


TEAM EVENT: 2007 RUN FOR THE FUTURE - Our first team event of the year is Sunday, June 17, 2007. This should be a fun and exciting family event. Our goal in participating in this event is the following (1) have fun (2) have a plan before the race in which you will set a comfortable pace for your current fitness level (3) compare your pre-race mile time with your post race time and your goal will be to improve the time even if it is only for a few seconds (4) focus on good walking and running form (5) practice good hydration and drink your water or sports drink every 10-15 minutes even if your not thirsty. (6) Walk or run with a partner. I would like to know the name of your partner.

Date: Sunday, June 17, 2007
Time: 7:30 a.m. (Everyone participating in the Event please be present at that time)
Location: Palo Alto Baylands, Palo Alto, CA, 1900 Geng Road (at Embarcadero Road, east of Highway 101)
Registration: You can register on the date of the event starting at 7:30:

Based Upon My Current Information the Current Divas Have Indicated They May Participate in 2007 Run For the Future

Karen H. Susan B. Joan L. Jean H.
Tanya B. Emily B. Heidi P. Robin H.
Debbie K.Nevida B. (maybe) Virginia R. Cindy R.
Celeste M. Michelle C. (maybe) Joanie S. (maybe) Marian G.
Erika C. Pamela C.t (maybe) Ginger T.l Craig D.
Heather S. Peggy L. Kimberly T.

I would like to confirm as soon as possible all Red Power Divas who will be participating 2007 Run For the Future. If your name is listed above and you are not going to participate please correct me. If your name is not listed and you intend to participate please email me.

NOTE: EXCEPTION: If you have not registered for 2007 Run for Future, PLEASE WAIT UNTIL THE DAY OF THE EVENT TO REGISTER.

THERE WILL BE A DIVA SATURDAY TRAINING: There will be a training at the Los Gatos Creek Trail on Saturday, June 16, 2007 at 9:00 am. I will be there to train with any Diva who is not participating in the Sunday, June 17, 2007 Run For the Future Event. There will be no seminar.

SAN JOSE ROCK & ROLL HALF MARATHON: If you intend to participate in the San Jose Rock & Roll Half Marathon, please register ASAP. The event is limited to the first 15,000 participants. Diva Laura Marroquin who has registered for the Rock & Roll Half Marathon passes on the following recommendation. She recommends that you check the website. There is an opportunity to get a $10 discount if you type in Athletic Performance (as one word) in the coupon section. The discount really only amounts to about $5 since they tack on a fee for entering on-line.

SPECIAL HMR REQUEST: I am trying to confirm the number of Health Management Resources (HMR) clients are members of Red Power Divas. Even though I may know your name, I would appreciate a personal email giving me your name and the name of your coach. For example: Sharon Chatman - Coach Toni T. Thank you.

SPECIAL MOTHER/DAUGHTER OR MOTHER/SON REQUEST: I would like to gather information on the number of mothers who are participating in Red Power Divas with their son or daughter as Divas (or any grandkids). Please email me directly.

APPLICATIONS: I have several Red Power Divas who are on our email list and who are doing Diva training but who have not submitted an application. If that applies to you, please fill out the RPD's application and fax to the number provided. The information in your application is confidential . The only information that is distributed is your email address. I have attached a application for your convenience.


RED POWER DIVAS TRAINING SCHEDULE FOR THE WEEK OF JUNE 11-JUNE 17, 2007

Week 5	Jun 11 Pace Day	Jun 12 Recovery Day	June 13 Pace Day	Jun 14 Technique Day	Jun 15 Rest Day	Jun 16 Long Distance Day
Level 1	3 miles stroll	Recovery	3 miles easy	3 miles brisk	Rest	3-4 miles easy
Level 2	35 mins easy	Recovery	30 mins easy	35 mins brisk	Rest	5 miles easy
Level 3	40 mins easy	Recovery	35 mins easy	40 mins brisk	Rest	5 miles easy
						If you are participation in the 2007 Run For the Future you should rest or do no more than 1-2 miles

Weekly Update

DIVA QUOTES: Special thanks to Toni T. (Masters of Public Health, Registered Dietician, Behavioral Health Educator) currently a counselor at Health Management Resources (HMR) Weight Management Program and my nutritional coach, for allowing me to use the quotes she researches for our nutritional class. Thanks Coach

WELCOME: Welcome to the ten new women who joined the Red Power Divas last week.

TRAINING & TERRAIN: Many members of the Red Power Divas have been working very hard and overall training has been excellent. Divas have been training all over the Bay Area including San Francisco and the East Bay. Because you are training so hard, it is important that you vary the type of terrain in which you train to lessen the impact on the leg and possibly avoid injuries. Trails and tracks are a better walking or running terrain then cement or asphalt. Reminder to all Divas that at least one day of training a week should include training on a track. For example high school track, college track, community center track or a community park track.

THURSDAY’S CAMPBELL COMMUNITY CENTER TRAINING: The Campbell Community Center is a great example of a fabulous track. Running or walking on that track is like running or walking on a cloud. Last week we had thirty Divas in attendance working on perfect form as they continued to fine tune their bodies by churning up those miles.

SPECIAL KUDOS: We had a Red Power Diva who was out on the Campbell Community Center track with her oxygen tank. She is trying to get on the waiting list for a lung and heart transplant. If she increases her lung capacity she will get on the list. She actually completed two laps felt winded, LISTENED TO HER BODY, and rested. When she felt better she did a third lap with her partner. This is the most she has walked in a long, long time. What a great role model and an inspiration to us all.

SATURDAY’S TRAINING: We had another excellent turnout on Saturday, June 2, 2007. We had sixty seven Divas in attendance. After the seminar on training, the Divas divided into Levels (1- 2 -3), according to their level of fitness, and head down to the Los Gatos Creek trail. Congratulations to Levels Two and Three who completed four miles and stayed to cheer for other Divas as they marched toward the finish line. Congratulation also to all members of Level One, also known as “Diva Alive’ for reaching their goal. Their goal was 2-3 miles and the vast majority completed three miles. Special recognition to Debbie (steel plate in her leg) who walk a strong three miles. And to Nancy, who at week one, found it a challenge to complete a half mile, walk three miles. When she crossed the finish line her smile was brighter then any July 4th fireworks. And a very, very special “Diva High Five” to Nevida who walked 2 ¾ miles. She LISTENED TO HER BODY and turn around when the pain in her knee made it difficult for her to walk. REMINDER TO ALL DIVAS: LISTEN TO YOUR BODY AND ACT ACCORDINGLY.

SPECIAL CONGRATULATIONS: Seeking balance with other life priorities and our training is an important part being strong, being healthy and being in charged. Divas who could not be present on Saturday did a great job of training. Keep up the good work

SHOES: A good pair of running shoes is essential. As we continue to increase our miles your feet will begin to feel the NEGATIVE IMPACT of shoes not designed for your feet. Poor fitting shoes may also cause injuries. The number one consideration in selecting a shoe is feel and fit. Sizes vary among brands and styles. Select a shoe that conforms to the shape of your foot.

Reminder: If you need shoes go to a reputable specialty running store. Look for a store with staff trained in fitting athletes for endurance events. Don’t select a shoe because of its price or color, but because it is the right shoe for your foot, and the correct running/walking style for you.

Specialty Stores
Running Revolution (A representative from Running Revolution will be our featured seminar speaker on June 9, 2007. The store staff will analyze your running or walking style by video. This store also offers Red Power Diva members a 20% discount on shoes. 511 E. Campbell Ave, Campbell. Several members of Red Power Divas have purchased shoes from this store.
Metro Sports – Oaks Shopping Center, Cupertino
Sports Basement - 1177 Kern Ave, Sunnyvale & 1301 6th Street, SF. 9105 ( 10% discount pending)
Athletic Performance- Los Gatos

RED POWER DIVA SHIRTS: New team shirts have been ordered and will be available Friday.

RED POWER DIVAS JUNE 2007 WEEK FOUR TRAINING SCHEDULE

Week 4	Jun 4 Pace Day	Jun 5 Recovery Day	June 6 Pace Day	Jun 7 Technique Day	Jun 8 Rest Day	Jun 9 Long Distance Day
Level 1	3 miles stroll	Recovery	2-3 miles easy	3 miles easy	Rest	3-4 miles easy
Level 2	35 mins easy	Recovery	30 mins easy	35 mins easy	Rest	5 miles easy
Level 3	40 mins easy	Recovery	35 mins easy	40 mins easy	Rest	5 miles easy

Note: Please warm up at least for five minutes and stretch and when training is completed cool down for five minutes and stretch. RECOVERY DAY can be a rest day, easy walking day or a cross training day. Cross training should be between 40-60 minutes. Where a range of miles is indicated, whether you walk or run at the upper or lower end of the range depends on your training fitness level. Also, if you are feeling tired, REST or back off the indicated miles. Remember good nutrition is part of any sound training program, eat well. Don’t forget that proper hydration is critical. Drink small quantities of water every 10-15 minutes during exercise. Do not rely on thirst alone Focus on form. Try and find a pacing partner.