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.
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