Last Chance for San Jose Marathon Diva Discount.

REDUCED RATE - TODAY IS THE LAST DAY TO REGISTER FOR THE REDUCED RATE OF $75. ON AUGUST 1, 2007 REGISTRATION WILL BE $85

LIST RED POWER DIVAS AS YOUR TEAM YOU RECEIVE A $10 DISCOUNT. You can get the link by checking email the "Red Power Divas" email list.

THE EVENT IS LIMITED TO 15,000 PARTICIPANTS.

RED POWER DIVAS WEEKLY SUMMARY JULY 16-22, 2007

SATURDAY SAN JOSE TRAINING JULY 28, 2007
Campbell Community Park
First 24 people will receive a HMR Chocolate Health Bar
Raffle will start at 8:00 a.m.

Saturday, July 28, 2007 Seminar Title: My Skin! She will discuss habitual things to improve skin, the effects of sun damage and how to reverse them. If there is time she may also, might go into the media hype and talk about what is basic needed stuff for good skin care and what is hype or too expensive.
Lecturer: Melody L, M.D., Plastic Surgeon: She completed general surgery residency in Brooklyn, NY, and did her plastic surgery fellowship at Cook County Hospital in Chicago. She is currently in private practice located across the street from Good Sam in San Jose.

WHARF to WHARF Congratulations to all those Divas and Devos who completed the 2007 Santa Cruz to Capitola Wharf to Wharf. Diva Karen R and her 12 year old son Devo A were participating in their first race event of the season. Diva Michele G ( also known as Speedy G) was competing in her first racing event of the season and set a personal record.

SAN JOSE ROCK & ROLL HALF MARATHON
We are twelve weeks away from the San Jose Rock & Roll Half Marathon. There is still plenty of time to train. However the event is limited to the first 15,000 participants. If you intend to register, please register as soon as possible. To register under the Red Power Divas and to receive a $10 discount use the following link:

NOTE: For those who have already registered. Red Power Divas is registered as a team (1) In order for the Red Power Divas to get credit for your registration ( there is an award for the team with the most people registered) (2) For you to get listed as a team member of Red Power Divas and (3) To get a $10 discount. Please call Megan B (contact info on mailinglist). Indicated to her that you are a member of Red Power Divas and you have registered but are not listed as a RPD member and did not get your $10 discount.

I have spoken to her and she is fully aware of our group. As a matter of fact, she wants to do a story about the Divas for the Rock & Roll Team Challenge. I emailed her Sabrina's photos of the Jungle Run and she loved them.


DIVA GET WELL SOON: Diva Debbie K. was injured before her start of the Jungle Run. She will be out for approximately two weeks. All the Divas send you their best wishes for a speedy recovery.

INTERVALS: Interval training modification: We will train two times a week. Tues & Thurs at 110 meter intervals at one mile on Tuesday and two miles on Thursday.

Warm up one mile
110 meters at normal pace
110 meters at intense pace ( walking or running)
Repeat for a total of one mile one on Tuesday and two miles on Thursday.

See you on the track or on the trail
Sharon

Stress Tip Series - by Yvette K.

Introduction

Stress is a prevalent reality in our culture. Blamed as a health risk, commiserated over, and considered by many to be inevitable, “stressed out” is often accepted as a “normal” state of being.

Thanks to the loved ones closest to me, I realized more than 10 years ago that my levels of stress were not supporting me to be the Powerful, Balanced Diva I am destined to be. In just the past few years, thanks to the work of Athena Williams-Atwood, Owner of Work With Ease, Health Management Resources, and some of my spiritual friends along the way, I have started to practice being a joy-FULL person instead of a stress-FULL person.

I am grateful for the opportunity to pass on to my fellow Divas some of the things I have learned on my journey. I didn’t make any of this up – I got it all from wiser and more eloquent people, but I look forward to passing along what has worked for me in my own words and stories - and hearing about whether it works for you too!

Tip #1: BREATHE

Between Yoga classes, SCUBA diving certification, and the emphasis on breath in the Work With Ease Program, I have come to realize how much I take respiration for granted! We’re always breathing, and yet much of the time ONLY reflexively, to stay alive – not because in and of itself, breathing is a source of power, balance and joy.

The first tip is (I hope!) simple: Try to catch yourself breathing. Wherever you are today, take a moment to think “Ah-Ha! That was a shallow, quick breath!” Or, “Hmmmm, what I really need right now is a huge deep breath that lasts as long as I can comfortably make it…” When you’re out on the trail, panting away, really LISTEN to your breath. What is the rhythm like? Does it remind you of a particular favorite song beat? Does it match your stride? When you are with someone else, notice whether your breathing matches or differs from theirs? How do you feel in the moment you are aware of your breathing? How does noticing your breath make you feel?

Do it once, then twice…then smile secretly each time throughout the day you notice yourself breathing. Everyone around you will assume you are happy…and soon not only you, but everyone around you will also be – literally - breathing easier.

Yvette is a Corporate Training Contractor in the San Francisco Bay Area. Her greatest joys are sharing information, facilitating the learning of others, and celebrating results when clients reach their goals. With a background in coaching, social psychology and adult learning, Yvette sets out to make organizations better by improving the performance of individuals and groups.

Training Schedule Updated

DIVA MODIFIED TRAINING SCHEDULE

The July 2007 training schedule (see link in menu on the right) with modification for the last two weeks is in the attachment below. We are going to delay hill training until August. I have modified the interval training to two days a weeks. I will be out on the track on Thursday to assist anyone with the interval training. Those training at other locations, please let me know if you need help.

I have also include in this email an repeat of the information on interval training for those who did not receive the interval email.

Interval Training

We will begin interval train the week of July 16-22, 2007.
Recommendation: Perform interval training at least twice a week. Ideally intervals should be performed on a track. If no track is available run a particular distance, i.e blue car to the green house on the corner and then walk from the green house to the next telephone pole.

The Red Power Diva training calendar is designed so intervals are to be done on Tuesdays and Thursday. However, if you have access to a track on Monday or Wednesday performs your intervals on those days.

I will be available for consultation at the Diva training locations on Thursday to review how the intervals are to be formed if needed.

What are intervals? Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. For example: It may involve walking for two minutes or a certain distance (110 meters) at your normal pace, and then running or speed walking for two minutes, or a certain distance (110 meters) and alternating this pattern throughout the duration of a workout. NOTE: Those who have been walking only may want to try some slow running during the intense part of the intervals.

What is the Purpose? Many of you are at the stage of your training where you need to focus on increasing your speed. Intervals are an efficient training method designed for you to increase your intensity and speed without burning yourself out in a matter of minutes.

RED POWER DIVAS INTERVAL TRAINING

Warm-up: Walk or run, depending on what you normally do, at your normal pace for one mile:

Start your Intervals:

Review of the 2007 Los Gatos Jungle Run

It takes courage to push yourself to places you have never been before, to test your limits to break through barriers.”

This summary is primarily devoted to the comments of Divas highlighting their experience in the July 15, 2007 Los Gatos Jungle Run. This race event was a great experience for the Divas who participated. Many of the comments below will reflect that sentiment. Two of the most experienced and largest running clubs in the bay area, San Jose Fit and Team in Training, also participated in this event. But the Red power Divas had the greatest impact.

The event director was so impressed with the Red Power Divas, he wants to discount our team for all his future events. Many of the Divas pushed themselves to physical limits where they have never gone before and as a result set personal records (PR's) i.e. the best time they have ever done at that distance. We had three Divas win trophies. In the female 50 and over category Diva Diana O placed first and Diva Pamela C placed third. In the female 70 and over category 72 year old Diva Joan W placed second. As I watched our Divas walk around wearing their medals and giving each other high fives with big grins on their faces I was filled with such joy I thought my heart would burst. Although it has been over a week, I am still on a "high." I am so proud of all of you Divas.

DIVA COMMENTS:

DIVA HEATHER S.

Completing the Los Gatos Jungle Run 10K today was absolutely amazing. Crossing the finish line side-by-side with my walking buddy… hearing all the Red Power Divas cheer from the bleachers… giving and receiving support along the route… knowing that all of our training and hard work IS paying off… I am just incredibly proud of all my Diva sisters, Devo brothers, and even myself! There’s no doubt about it now… WE ARE ATHLETES! Bring on the half marathon!! Thank you, Sharon, for being there for me with your great big Diva hugs and high-fives. You're the best.

P.S. I know that you are # 1 on the list of Curves biggest weight losers but I have now climbed to #7 on the Top 10 List at Curves this month... I'm gaining on ya, sister! He he... Heather


DIVA DEBBIE K.

Another great day for the Diva's and a big high 5 to the Diva's who placed - outstanding! As our coach, I know this was a very special day for you! You envisioned bringing together women to feel stronger, healthier and it is happening.

For me, participating in the Jungle Run took on a different element than what I had planned. I started my morning awakening with anticipation, feeling confident on the race that was only a couple hours away.

Walking toward the track I smiled when I saw all the Divas in their red shirts sitting on the bleachers. I stepped out on the track in route to the registration area, the next thing I knew I was down on the ground and sliding across the damp lawn - the pain was tremendous. Face down on the lawn I remember feeling stunned, in disbelief I had fallen. I knew I was hurt. When I looked up a nice young women helped me get up, she smiled and said in a caring way "Just try to shake it off". Well shake it off is exactly what I did. I knew the race ahead was not going to be one of my "personal bests" it was going to be more about being present, participating and knowing I had my coach and teammates to support me.

Every step was physically a challenge for me during the event, but when I would see one of the Red Diva shirts it inspired me. Tanya, who I connected with during our first "team event/race" in June, was moving strong during the Jungle Run, for most of the race she was 100 yards or so ahead of me - this kept me going. At one point when I caught up with her it gave me the opportunity to give her support - she is a true inspiration. I knew the race on this given day was not about me or finish time but more just in being present. I was able to cheer on a lot of the Divas during the event - they all inspired me with their spirit. There is no way I would have not participated today, as a Diva we train together and support each other. When I look at my giraffe medal I smile. I am so happy to be a part of Red Power Divas! Debbie

DIVA LAURA M.

Per our Diva leader here are my thoughts of my Jungle Run experience. Wow! I really didn't really think I could do it. I have been having foot problems for the past few weeks. I thought it was the shoes and exchanged them twice. I finally found a good pair. But I was still having some problems. I also went to the doctor. The doctor said "rest" my feet. I told him I was doing 3 miles on Saturday and 6 on Sunday. He said "good luck" and here's the number to physical therapy and a prescription for Naprosin. He said take the Naprosin before the race. At the Saturday race I saw a fellow Diva. I knew I wasn't that crazy for doing it instead of following the instructions of only 1 mile and rest. After the race, I really took care of myself. I slept, iced my foot and stayed off my feet as much as possible. I even went to bed early, which did not help. I was nervous about the Jungle run and could not sleep.

Once I got to the race, my nervousness disappeared. Seeing all the red Diva shirts in the bleachers made me excited. Once the race started I was nervous again. I wasn't sure if I could keep up. But seeing all the Divas on the trail kept me motivated. Especially watching Joan (our over 70 Diva) leave me in the dust! Joan was concerned about being left behind and wasn't sure where the trail was going. I figured no problem. I walked with her before and kept up. Wrong! As soon as the race started she took off. I figured no problem; my partner and I would catch up when she stopped since I figured she would be slowing down soon. Wrong- Joan just kept speeding up. My partner, Carolyn and I watched her pass several Divas. We figured Joan would find a Diva that could walk at her pace, which she did. As for me, I struggled several times and thought that I couldn't make it. I was glad my partner kept me going. I ended up jogging the last few miles. It was great entering the field and hearing the Diva cheers at the finish line. That was the best. I can't wait for the next one. Thank you Diva leader for encourage us to push ourselves! Laura


DIVA SABRINA F.

Before/During/After the Fun Run, I couldn't help but think about, "Next time I'll have to do twice the distance...." I really wasn't sure that I would be able to; I mean a 5K was the farthest I've ever run before. Then last Saturday I ran 7 miles and felt good at the end, and Sharon told me I looked great...What a boost!

Then I started the race this morning, and man was it tough. I was so glad to have Joanie as a running partner because she ran the first two miles without a break and I was determined to not leave my partner. It was also so great to have all the divas cheering us along, "Go Diva!" "Divas Rock"... Thanks to everyone for that. After Joanie and I walked a bit to the third mile marker, Joanie said, "we've been walking to long" and that was it, I hit my stride. Joanie and I made it to the 4th mile marker and we knew we were almost done. I was thankful that Joanie led the way in the beginning and now it was my turn. I made it a goal to not stop the last mile and I did it. Running through the finish line with the Divas cheering was a great feeling. I had done something that I didn't think possible a few months ago and I owe that to all of my fellow divas.

Now I've been questioning whether I'll be able to do twice the distance....but I'm putting away those doubts because I'm a Diva now. Sabrina

DIVA DEBBIE M.

The Jungle Run on July 15 was a moment in my life I'll always treasure. Not only did I actually walk a 10K (my first) with my daughter and run the last few yards across the finish line with a sea of red shirts cheering me on in the stands but I heard my daughter say ........

You have to understand my daughter is 15. Somewhere along the way I was no longer the center of her life. Sound cliché but somehow it is easy to feel like your daughter sees you as the embarrassing, knows nothing mom who is your source of wheels and money. But I still like her company and had 'bribed' her to do the 10K with me. I told her this was important to me. She is a soccer player and dancer in excellent shape. This would be easy for her. Response was an eye roll, but she got up with me at 5:30am. I walk slow and told her to go ahead if she wanted. She insisted on walking with me. Slowly conversation started (could be the hill in the beginning had me breathless). Half way she said "this is such a great morning, this is fun".

At the end of the 10K, after we got our awards she turned to me and gave me a hug (in public). She said “I get this. I see why this is so important to you. I didn't realize. I am so proud of you. Maybe I can do the half marathon with you". Mom (me) faints with large smile on face. Debbie

DIVA JODY C.
Just a few things to share with you from yesterday. I was very proud to represent the Divas and finish my first 10K. That first hill was a little daunting, but once we made it up, it got easier. We paced ourselves and finished strong, even running to the finish line. Not only did we receive encouragement from our fellow Divas along the course, but we also received encouragement from total strangers who were running the half marathon. They would pass us and say "Good job" or "Go Divas, you can do it!” One lady even said "I like your name, it's cute". Those red shirts definitely make us stand out. I also passed a personal milestone last week; I hit my 100 lb weight loss mark at Weight Watchers and was very excited, it has taken me a while to get there, but since joining the Divas, the weight has started coming off faster. If someone had told me two years ago that I would finish a 10K while training for a half marathon, I would have laughed. But finishing yesterday make me think that maybe I CAN do this. I had a sense of accomplishment I haven't felt in a while and physically I felt really good. Thank you Sharon for this opportunity, I have enjoyed meeting all the wonderful Divas and hope to get to know them better as we go along. Big Diva Hugs. Jody


DIVA ERICKA C.

I am so glad I did this race. My mother and I were undecided up until the night before. When we tried to register on race day they said it was closed because they ran out of timing chips. We were so bummed! We decided not to let it dampen our Diva spirit and walked it anyways. It turned out to be our best time yet thanks to two of our fellow divas, Heather S. and Jessica H. We were determined to stay right behind them and were inspired by their strong and consistent strides. We knew we couldn't go wrong by sticking with them. This also helped since we didn't have timing chips...we could measure our time by theirs. This is the hardest we've pushed ourselves thus far. We walked a little over seven miles last weekend, but at a much slower pace due to injuries both my mom and I have. This time we meant business. I felt like we really were wild animals in the JUNGLE!

It was an amazing experience crossing that finish line! Not only because I was accomplishing this with my mother, but because we had a bunch of crazy ladies in RED cheering us on in!!! I loved it! So much emotion came over me all at once. And just like Diva Sabrina F., I too kept wondering if I could do double this amount in October. But no matter how many uncertainties I had, I knew that I wasn't alone. Being a Red Power Diva means I will never be alone in this training and knowing that makes me feel like I can accomplish anything! Thank you Divas! Erika

DIVA NANCY B.

Kudos to all of my Diva Sisters (and Diva Dudes)for a race well run (and/or walked)and a Special thank you to our Diva Queen mother who has inspired us all to venture where we thought not possible!! Nancy

DIVA CELESTE M.

I can’t get over how participating in the Jungle Run with the Red Power Divas could be so much fun. The support from the Divas not only helped me get me to the START LINE, it got me through the FINISH LINE with a BIG HUGE grin on my face. Our Diva greeting rituals, Diva hugs and high fives along with constant Diva encouragement just amaze me. Although completing my first 10K was a thrill, it was really getting and giving the support that made this event great. Watching each Diva cross the finish line with a smile as big as mine sure warmed my heart. Celeste


DIVA JENNIFER V. (Jennifer made a commitment to participated the in 2007 AVON WALK FOR BREAST CANCER July 12-13. This event is a 2 days and 39 miles. The first day is 26 miles (a marathon) and the second day is 13 miles. This event is a great challenge to complete. On behalf of all the Divas Congratulation Jennifer.

During the walk, I felt #1) Incredibly blessed to be healthy and really committed to doing all I can to keep it that way!!!! #2) Very supported by all the volunteers and even neighbors along the route in SF, Sausalito, & Mill Valley. Everyone seemed so grateful that I was doing the walk; I was so shocked at how appreciative everyone is for the walkers. It made me realize that breast cancer has affected so many people, including the loved ones of the volunteers, etc. and #3) Just high on life and really tremendously happy that I made the commitment to raise money & walk for the fight against breast cancer and that I fulfilled the commitment! And in walking the event, did something great for my body! My next event, if not the August team event for Red Power Divas, will definitely be the SJ Rock & Roll 1/2 Marathon. I've already registered and am looking forward, now, to bumping up my level of training from walking to running. My goal is to run as much of the Half Marathon as I can and walk only when I need to. Jennifer

MARY R.

So I am taking a minute to jot down some tidbits about the Jungle Run. The only thing I didn't like was getting up so early on a weekend. As far as likes, of course all my Diva and Divo's company. Finishing the race with a time of less than 15 minutes a mile (personal best so far). Meeting and hanging out with new Divas cheering the rest of the group over the finish line. Watching the Diva women win their age groups and get animal trophies. The older man with no clothes and just his animal print cover minus his long hair. It was fun I am glad I did it. Oh by the way I think I wrote more than five lines. Mary


EMILY B.

I've already done a number of half marathons, but each one is always a challenge. I never know if my body is going to cooperate or go on strike! (Usually, it's on strike...) Having chronic pain due to RSD makes a half marathon that much more challenging... as well as that much more rewarding at the finish.

Each race that I finish is so empowering. It gives me the opportunity to take my body & my spirit back from the pain that pretty much rules my life the rest of the time. The doctors told me that I could end up in a wheelchair one day because of my pain. I decided a long time ago that was NOT an option, so I continue to walk...usually a lot farther than the doctors ever thought I could. I love shocking the doctors! :o)

The Jungle Run Half Marathon is my first half marathon since I had two spinal surgeries in February & March. I've had some anxiety about this race, but I've trained hard & I knew that I was ready.

Unlike some folks, I don't mind training or racing alone. It helps keep me focused & gives me some time to be alone with my thoughts. I'm in a constant battle with my pain & race day is never an exception. However, in spite of all the pain, the race always seems to be nothing compared to the challenges I've already had to face. Even when I've hit that wall physically, I can keep going because I know, mentally, that there is no doubt about my ability to finish the race.

In the Jungle Run, I had hit the wall at about mile 10 when my low back was hurting so bad that I wanted to quit. I watched a number of people drop out of the race at mile 10 & not finish the final 3 mile out & back on the dirt trail to Lexington Dam. In spite of my pain, I decided that I had come too far to quit. I was going to ignore my pain & finish the entire race. I had done it before & I was going to do it again.

As I approached the finish, I was expecting to see Sharon because she told me that she would wait for me to finish. However, I was stunned to see a whole group of Divas who had waited (probably for hours) for me to make it to the finish line. As soon as they saw me, all of them were cheering for me. Several of them ran across the field to finish that last lap with me. Although every race finished is extremely emotional & hugely rewarding for me personally (even if no one is waiting for me at the finish line), I have never been so proud to finish this race as a part of such a wonderful team.

A special thanks to all the Divas that stayed to see me finish the half marathon. You are all what this team is really about. I can't tell you how much your support means to me. Thank you!!! And thank for creating this team, Sharon. I'm proud to be a diva. :o) Emily

NOTE: Those Divas who stayed to cheer and run the last lap with Emily included, Diva Erica C., Diva Beth D., Diva Maria I., Diva Laura M., Diva Virginia R., Diva Celeste M., Diva Tina M. and Diva Marla J.

In conclusion, I want to thank and congratulate all those Divas who participated in the Jungle Run and those Divas who could not be there because they were following the Red Power Divas number one philosophy to “seek balance.”

Sharon

DIVA WEEKLY SUMMARY JULY 9-15 2007

RED POWER DIVAS WEEKLY SUMMARY JULY 9-15, 2007

UPDATE AND COMMENTS ON THE LOS GATOS JUNGLE RUN WILL BE EMAILED OUT OVER THE WEEKEND.

SATURDAY SAN JOSE TRAINING JULY 21, 2007:
Seminar for Saturday will focus on diet and healthy snacks
First 24 people will receive a HMR Chocolate Health Bar
Raffle will start also at 8:00 a.m.

Those who are participating in the Wharf to Wharf are encourage attending Saturday’s training and walk or run one or two miles.

REPEAT FOR LAST WEEK: SAFETY TIP OF THE WEEK - IDENTIFICATION TAGS

ACCIDENTS DO HAPPEN. Each year, over 450, 000 of us are taken to hospitals unconscious and without Identification. If you experience unexpected injury or sudden illness, when not at home, don't you want those who come to your aid to have quick easy access to your IDENTITY.

Road ID is one of the best resources for IDs that can be put on your wrist, ankle, or shoe. The website is www.roadid.com. Their IDs are very reasonably priced-around $20 & shipping is very cheap. I'm going to email the owners & see if I can get some coupons to make it even cheaper.

Diva Emily B. has emailed the owners of Road ID & they have agreed to send her discount coupons for any Divas that want to order Road IDs. In addition, if the Divas submit everyone's order together, they will waive the shipping fee & ship everyone's ID together. As soon as she gets the flyers, she will bring them to the training. Any divas that are interested are welcome to speak to her or they can email her.

DIVA THEME SONG - A number of Red Power Diva have recommend themes songs. The following is a list of the titles:

SAN JOSE ROCK & ROLL HALF MARATHON
We are twelve weeks away from the San Jose Rock & Roll Half Marathon. There is still plenty of time to train. However the event is limited to the first 15,000 participants. If you intend to register, please register as soon as possible. To register under the Red Power Divas and to receive a $10 discount use the following link: I WILL FORWARD THE LINK TO YOU IN A SEPARATE EMAIL.

TRAINING MODIFICATION: Please look for the new training calendar that will include additional intervals for the balance of July and the August Training calendar.

INTERVALS: Interval training modification: We will train two times a week. Tues & Thurs at 110 meter intervals at two miles. I will email out a more detailed training calendar over the weekend

Warm up one mile
110 meters at normal pace
110 meters at intense pace ( walking or running)
Repeat for a total of one mile one day a week and two miles the alternate day of the week.

2007 SANTA CRUZ TO CAPITOLA WHARF TO WHARF

Red Power Divas have at least ten members entered in the Wharf to Wharf. I am also entered in this event. If you want to run together here are the following logistics

LOGISTICS:
1. Review your race map. There is free parking in two locations in Santa Cruz. At the Government Center on Ocean Street and the nearby River Street Parking Plaza.
2. Please arrive by 6:30 a.m. at well meet at the entrance. We can take the shuttle to the start or walk to the starting line.
3. Race starts at 8:30 a.m.
4. If you have a problem on Sunday and want to contact me please call on my cell phone (510) 882-4334. I will have it on starting at 5:00AM. This cell phone is rarely on BUT I will make an exception for Sunday.
5. Reminder: Bring water bottle, sun screen, hat, Diva shirt, sun glasses and Diva Spirit.

Have a great week

Divas Rock
Sharon C.

Interval Training

We will begin interval train the week of July 16-22, 2007.
Recommendation: Perform interval training at least once a week. Ideally intervals should be performed on a track. If no track is available run a particular distance, i.e blue car to the green house on the corner and then walk from the green house to the next telephone pole.

The Red Power Diva training calendar is designed so intervals are to be done on Thursday. However, if you have access to a track on Tuesday or Wednesday performs your intervals on those days.

I will be available for consultation at the Diva training locations on Tuesday, Wednesday and Thursday to review how the intervals are to be formed if needed.

What are intervals? Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. For example: It may involve walking for two minutes or a certain distance (110 meters) at your normal pace, and then running or speed walking for two minutes, or a certain distance (110 meters) and alternating this pattern throughout the duration of a workout. NOTE: Those who have been walking only may want to try some slow running during the intense part of the intervals.

What is the Purpose? Many of you are at the stage of your training where you need to focus on increasing your speed. Intervals are an efficient training method designed for you to increase your intensity and speed without burning yourself out in a matter of minutes.

RED POWER DIVAS INTERVAL TRAINING

Warm-up: Walk or run, depending on what you normally do, at your normal pace for one mile:

Start your Intervals:

(1) Walk/Run at your normal pace for 110 meters ( ¼ of the track)
(2) Speed Walk/Increase Run Intensity for 110 meters ( ¼ of the track)
(3) Walk/Run at your normal pace for 110 meters ( ¼ of the track)
(4) Speed Walk/Increase Run Intensity for 110 meters ( ¼ of the track)

Repeats: Repeat these intervals for a total of 16 times which will equal approximately one mile of intervals

Finish Training: Walk/run two miles at your normal pace to finish up your training for the day

Weekly Update July 2-8, 2007

"I urge you to go on to reach your goal if you believe it is in you.
Think deeply and separate what you wish from what you are prepared
to do."
Percy Cerutty

Most of you have been training for over seven weeks. Red Power Divas have recommended a training program designed to prepare you for the October 14, 2007 San Jose Rock & Roll Marathon. Some of you have followed the RPD training program religiously. Some of you have deviated from this training program to better fit your schedule. And a few, for various reasons, have trained very little. Training is principally an act of faith. An athlete must believe in its efficacy. She must believe that through training she will become fitter and stronger and through constant repetition of the same movement become more skillful. However, after working with hundreds of athletes I am convinced that the method of training is relatively unimportant. There are many ways to reach your goals and the training method you choose is just the one that suits you best. The important thing is your attitude, your desire to reach your goal and then acting on that desire by actually training. Wishing won't do it.

DIVAS AROUND THE BAY AREA

Campbell Community Center Track
Update for Thurs, 7/5/07:
Leaders: Celeste and Michelle

With temperatures reaching 90 degrees, TEN relentless DIVAS stuck to their training schedules and walked the track during the state's first big heat wave of the year. We even had new Diva, Patty, join us in the heat.

East Bay Divas
Updated July 5, 2007
Leader: Sandra W.

This past weekend went well. Five Divas showed up, three brought their husbands, one brought her father who is here visiting from South America. Instead of using the Ygnacio Valley High School track, we walked/run along the Contra Costa County Canal Trail (directly adjacent to the YVHS track), it was a nice training. We all had a great work out!

Mountain View Divas (Injured Reserved List)
Uddated July 7, 2007
Leader: Peggy L.

The Mtn. View Diva's had a little set back and did not make Saturdays Campbell Park Training. Peggy L. fell right before Thursday's walk and has a minor ankle sprain, nothing serious, but she thought it best to take two days and keep off her feet. Of course, she completed Thursday's training! Mariam G., ended up in emergency Wednesday night , again nothing serious, but she was instructed to stay off her feet for a day. The other two members decided to walk closer to home, so we missed Saturday's lecture. Peggy states, " I can't believe how disappointed I was not to be able to walk with all of you on Saturday. But I'm following the Diva motto and taking care of myself."

Campbell Community Park - Saturday Training
Updated: July 7, 2007

Three Generations

It was a beautiful day at the Campbell Community park as over sixty Red Power Divas gathered and prepared to run or walk five to eight miles on the Los Gatos Creek Trail. Three such Divas represented one family and three generations. Rita Z. (42 yrs) who joined the Divas at the first orientation on May 19. Rita works for the Santa Clara County Superior Court as a Legal Process Clerk Lead for six years. Her daughter Raquel Z. (20 yrs) joined RPD three weeks ago and works as a manager at McDonald's for three years. And the matriarch of the family, Rachel L.
( 68yrs), making her first appearance at a RPD training. Rachel is a retired inspector for International Paper. These three women walking as a family attacked the Los Gatos Creek Trail and completed seven miles. It is impressive that they walked seven miles but even more impressive is that they did it as a family of three strong women. Congratulations.

SATURDAY, JULY 14 TRAINING: There will be a training at the Campbell Community Park this Saturday, July 14, 2007 at 8:00 a.m. for those not participating in the Jungle Run. Red Power Divas Beth D. and Michele P. will lead the group. I have a family commitment and will not be available.



The Los Gatos Jungle Run will be our second team race event of the season. The vast majority of you are ready to take this 10K on. However, if you believe that you are not ready for the 10K, we will modify the course for you walk a 5K (3.1 Miles). Reminder that our goals are (1) have fun (2) do the best you can (3) listen to your body.

Red Power Divas have over forty members registered to participate in the Los Gatos Jungle Run. Please see the attachment below and check to see if your name is listed. If your name is listed on the attachment Team Roster great. If your name is not listed or your name is listed and you do not intend to participate, please email me.

LOGISTICS:
1. Please arrive by 6:00 a.m.
2. Meeting Place: Look for the Red Power Diva Banner
3. We will review the Diva goals for the event. HMR chocolate bars, bananas, and bagels will be available prior to the race.
4. We will do a quarter mile warm up and then stretch.
5. 10K and Half Marathon Run/Walk Starts at 7:00 A.M.
6. The unofficial 5K also starts at 7:00 AM.
7. 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 5:00AM. This cell phone is rarely on BUT I will make an exception for Sunday.

Course Description: Great Big Thanks to Red Power Divas HEATHER S. and JESSICA H. who walked the course on Saturday, July 7 . The following is a description of the Jungle Run Course. I walked this course on Sunday, July 8 and would concur with their description.

Heather S.'s email on 7/9: Just wanted to share a little info with you on the Jungle Runcourse... Diva Jessica H. & I (and her two teenage kids) walked it on Saturday to get a clear picture of what we're up against on the 15th. The biggest challenge we found: a steep uphill climb at the start of the race (New York Ave to Bella Vista). It's short and it's steep, but you CAN do it... and then the rest of thecourse will be a breeze!! For the most part, the course is paved and relatively flat. There is on more uphill climb about mid-way through gradual hill -- not steep like the first one. Of course, what goes up must come down, but the downhill portions of the course were a welcome sight and easy to handle. Just wanted to give you all a heads-up on these little challenges so
you know what to expect... You can also download the course map at:
http://www.firstwave-events.com/jungle_run/Download/Jungle_10K_Course.pdf.

Race Course Turn by Turn

· Start on New York Ave. adjacent to the track . Up New York to Bella Vista· Right turn onto Caldwell· Left turn onto Los Gatos Blvd.· Left turn onto Nino Av.· Right turn onto Fisher Av. Left turn onto Roberts Rd. · Left turn onto Blossom Hill Rd. · Right turn into Vasona Park entrance · Continue on Garden Hill Drive past Park Headquarters · Left turn onto Creek Trail at Vasona Dam · Through Vasona Park· Continue on path to Old Town Los Gatos · Left turn past at Forbes Mill · Into High School· Finish on the track.

Aid Stations For the 10K there will be one course aid station as follows. Station 1 in Vasona (Water, Electrolyte)

RED POWER DIVAS TOP TEN WINES

The following wines were recommended by Red Power Divas. ( Thanks to Toni T., Emily B. and Judy H)

Smoking Loon, Merlot
Frogs Leap Chardonnay
Robert Bruce Cabernet(97)
Chateau St. Michelle Merlot
Columbia Winery Riesling (dessert wine)
La Crema Pinot Noir (any year) (great with dark chocolate)
Turnbill Cabernet (2004)
Rochioli Sauvignon Blanc (2006)
Paloma Merlot (2004) Napa Valley
Silver Oak Cabernet Sauvignon (2003) Alexander Valley

SAFETY TIP OF THE WEEK - IDENTIFICATION TAGS

ACCIDENTS DO HAPPEN. Each year, over 450,00 of us are taken to hospitals unconscious and without Identification. If you experience unexpected injury or sudden illness, when not at home, don't you want those who come to your aid to have quick easy access to your IDENTITY.
Emily B. writes in an email sent 7/6/07:
I just wanted to remind you about the importance of getting the divas to carry some form of ID & emergency contact information, especially if they have medical conditions or allergies.

Road ID is one of the best resources for IDs that can be put on your wrist, ankle, or shoe. The website is www.roadid.com. Their IDs are very reasonably priced-around $20 & shipping is very cheap. I'm going to email the owners & see if I can get some coupons to make it even cheaper.

For the folks who have serious medical conditions (heart problems, diabetes, asthma, any type of medical implant, etc.) or severe allergies (to latex, bee stings, severe food allergies, morphine, or any other medications), I would strongly recommend an ID from Medic Alert. Medic Alert can provide information by phone directly to the anyone providing emergency medical treatment, medical personnel, etc. on the spot. Medic Alert can provide vital information about any medical conditions, medications, allergies, as well as doctor & family contact information. The website is www.medicalert.org. They have a wide variety of bracelets, necklaces, etc. in many different styles. Membership is about $35 per year, plus the cost of whatever ID is chosen-cheap insurance for anyone with medical issues. With all my medical issues, I have both types of ID, so if anyone wants to see mine.

I would agree that identification is important for your safety. I have worn a dog tag with my identification information since I started training over a two years ago.

EXAMPLES BELOW OF IDENTIFICATION:





The following Red Power Divas were born in the month of July
and the RPD Network wishes you all a HAPPY BIRTHDAY

RED POWER DIVAS-	BIRTHDAY DATES
GENAVAE D.	JULY 1
ANNA S.	JULY 1
TONI T.	JULY 3
LELANI C.	JULY 3
DRUSCILLA L.	JULY 7
MERYLEE S.	JULY 9
YEN G.	JULY 14
GERALDINE F.	JULY 20
CATHY B.	JULY 29

SYMPATHY - There are two Red Power Divas who have loss a parent recently to death. Red Power Diva Marla J. father passed away and Red Power Diva Nancy M. mother passed away.

Marla and Nancy I have seen you both handle challenges in the past and know you will find your strength to make it through this difficult period. We are deeply sadden by your loss. The Red Power Diva Network sends our heartfelt sympathy.

DIVA THEME SONG - Red Power Diva Ann H, Deputy District Attorney , has recommended a theme song for the Red Power Divas. Here is what she writes in a email dated 7/9/07: " I've been thinking about a Red Diva theme song, and I think I've found it. I run to it often. It truly speaks to me. And it's how I feel when I'm running---" No one else can speak the words on your lips....today is where your book begins, the rest is still unwritten": The song: Natasha Bedingfield - "Feel The Rain On Your Skin" from the album entitled "Unwritten"
Check out the music here---the video is on youtube: http://www.youtube.com/watch?v=swm4-98kuiw


Please let me know what you think about "Feel The Rain On Your Skin" as a Red Power Diva theme song and if you have a theme song recommendation, please email your recommendation.

We are thirteen weeks away from the San Jose Rock & Rall Half Marathon. There is still plenty of time to train. However the event is limited to the first 15,000 participants. If you intend to register, please register as soon as possible. To register under the Red Power Divas and to received a $10 discount use the following link: http://www.rnrsj.com/region/getfit/small.html