The next Diva Team event is the 10K on the Bay. (We are substituting this event
Date: August 25, 2007 (Saturday)
Location: 4901 Breakwater Drive, Hayward, CA
Start Time: 8:30 a.m.
Cost: $25
Course Description: Flat, on gravel/paced dirt, and along the beautiful Hayward shoreline.
Website: www.10konthebay.org
The 10K on the Bay appears to be a better organized event and it is a beautiful course. This event is the same date as the IWalk. If you have registered for the IWalk, please let me know and you will be reimbursed.
For those participating in the 10K on the Bay Refer to the attachment below with race day information.
DIVAS FINAL TEAM EVENT OF THE SEASON
The San Jose Rock & Roll is the final Diva Team race of the season. The goal is to have full Diva participation. For those who have been training, I know that there are some of you who have doubts about whether you can even do a half marathon. Others want to try but have doubts about whether you can finish within the four hour (240 minutes) time limit. And we have Divas because of physical limitations will not be able to complete a half marathon this season. There is a place for all Divas in the Rock & Roll. There are many options for you to explore. The Divas who have been training will complete the half marathon. Those who feel they will not finish within the time limit; you can start an hour before the official start of the Rock & Roll. You will not have an official chip time. If you are not cable of doing a half marathon, you can walk a 10K or a 5K route on the half marathon course. You will not have an official chip time. Or if you cannot participate in the walking or running part of the race at all you can be a Diva volunteer. I would love to have all Diva’s make a commitment to participate in the Rock & Roll if it has a role in your seeking balance.
We have approximately 80- 100 women who are actively training with the Divas whom at the beginning of the season indicated their goal was the Rock ‘n’ Roll. Can you imagine the power of being part of 80-100 red shirted women who have trained together, sweated together and supported each other, converging on the Rock ‘n’ Roll as a TEAM? It will be an awesome sight to behold and even greater to be part of such a powerful group. PLEASE REGISTER.
DIVAS WHO I HAVE LISTED AS REGISTERED FOR THE ROCK & ROLL
(If you have registered and you are not on this list or I have you listed and you have not registered, please contact me.)
| Jody C. Rhonda H Debra R Ann H Laura M Mary V Melanie R Sandra E Kristi P Debbie M Virginia M Suzana G Lisa S Yen G Denise L Ericka C Michele G Heather S Michelle C Sandra W | Judith H Leo H Charlotte C Emily B Deborah R Mary R Tina M Elaine V Susan B Lindy B Cammie C Ginger T Diana O Anita O Carrie I Amanda V Cheri F Geri F Carolyn N Sandra W | Adrienne P Genavae D Rolanda P Nancy B Julie L Pam C Peggy L Jamal L Mariam G Susan H Virginia R Debbie K Maria I Veronica M Virginia M JoAnne M Sharon C Jessica H Beth D Dannetta W | |
Diva Fitness Tip for the Week - by Diva Fitness Expert Debbie K
Epsom Salt Bath - "Miracle in a Box
This is my favorite remedy for aching muscles after a long training walk, the Epsom Salts eases the soreness out, and helps replenish the magnesium and potassium we
lose during training. This really works! Ideally you want to take your Epsom Salt bath within a couple hours after finishing your training or event, however you still derive benefit as long as take the bath on the same day. The sooner you get into the Epsom Salt Bath, the sooner you feel better
Saturday Training on August 25, 2007: There will not be a seminar. Diva Michele P will lead the training at the Campbell Community Park on Saturday, August 25, 2007 for Divas not participating in the 10K on the Bay. Saturday training miles are 10K or higher.
Diva Spotlight – Training Pacing
The emphasis in the next few weeks as we march toward the Rock ‘n’ Roll is for each of to develop a race day strategy. The following Divas have been working on race day strategy and are getting good results. I spotlight these Divas because their race day strategies are all quite different but effective for them.
PEGGY I: Peggy’s strategy is to walk for four minutes and run for 30 seconds. As a result of incorporating this strategy into her game plan today for the 10K, Peggy achieved a PR (personal record). Her splits were 14 minute miles which is the best in her life. CONGRATULATONS. Peggy started with a partner but her partner was not at a pace Peggy wanted to set. Congratulations to Peggy and her partner for recognizing this and allowing Peggy to charge ahead. Peggy is looking forward to sharing this strategy with her 15 year old son Jamal who will be her partner in the Rock ’n’ Roll.
HEATHER S and JESSICA H- Heather and Jessica’s strategy is to alternate between walking a mile and doing timed intervals for a mile. As of developing this strategy today, they cut off 7 minutes off their 10K. That is huge. CONGRATULATIONS.
DIANA O - Diana runs, runs, runs, and runs some more. She runs alone primarily because there is no Diva that can maintain her training pace. She is currently pacing below nine minutes a mile. Her strategy over the next few weeks is to reduce her time per mile so she can break two hours for the half marathon. Her strategy also includes running 12 miles on Saturdays. CONGRATULATIONS.
NOTE: All the Divas spotlighted above were hydrating properly and fueling their bodies.
REMINDER:
Training Focus: Timing and Pacing - What type of race do you want to walk or run for the Rock ‘n’ Roll: The following is some questions you may want to consider:
1. Walk only. Run Only. Combination of Walk and Run (how many minutes are you going to run compared to the number of minutes you are going to walk?)
2. What is the time per mile that you want to accomplish?
3. Who are you going to race with a partner, group or alone?
4. When are you going to hydrate? (.i.e. mile 2-4-6-8-10-12)
5. What type of fuel are you going to use? (.i.e. sports drinks, gel, bars or combinations)
6. When are you going to fuel?
7. Are you using the athletic equipment now that you will be using for the race? (shoes, water bottle/container/ fuel belt, hat, sunglasses, etc)
8. Do you have identification for the race?
Alternative to 10K on the BAY - Email received from Debbie K 8/18/07
Hi Sharon
Both Emily and I are planning to walk a different trail next week since you and some of the Diva's will be doing the event in Hayward. We would welcome other Diva's who want to join us for our walk on the Sawyer Camp Trail - really beautiful trail, all paved like Campbell, water and plenty of portable bathrooms (nice ones).
Emily and are planning to do a 10-mile walk. The course is well marked with mile markers so there is no guess work. For Diva's who are not able to walk 10-miles we would propose they start their walk a bit later - 8:00 a.m. Emily and I will be starting our walk either at 6:30 or 7:00 a.m. We would go out and walk for an hour+ and the would return back to the start to meet the other Divas at 8:00 a.m. Since parking can be challenging when starting after 7:30 a.m. people need to factor in extra time for parking to ensure they can start their training on time.
Below are the directions. Note, there is very little parking available so people often park along the road. -car-pooling is an excellent option - someone could probably get a ride with Emily too.
Directions to Sawyer Camp Trail
* From San Jose area you want to allow 40-45 minutes driving time
From the South Bay
Take 280 North to the Bunker Hill Drive Exit
Make a left onto Bunker Hill Drive and go across the freeway
Turn Right onto Skyline Boulevard
Go about 1/2 mile down to the Sawyer Camp Trail South End, parking lot on left. The other parking option is turn right at the stop sign by the main gate area and park anywhere along the road (sorry can't remember the name of the street, however you can only turn right from Skyling Blvd.
From the East Bay
Take 880 to the San Mateo Bridge (highway 92)
Continue on Highway 92 after leaving the bridge until you come to 280
Take 280 North to the Bunker Hill Road Exist
Make a left onto Bunker Hill Drive and go across the freeway
Turn Right onto Skyline Blvd. go about 1/2 mile down to the Sawyer Camp Trail South end, parking lot on left
From North Bay
Take 280 South to 92 West
Turn right onto Skyline Boulevard at the end of the exit ramp
Go about 1/2 mile down to the Sawyer Camp Trail South End, parking lot on left
After the walk Emily and I will be heading over to Buck's to refuel which is a great place in Woodside. Have you been there? It is easy to get to Buck's too from Sawyer Camp, just head South on 280 and take the Woodside Road Exit.
For any Diva's who are interested in joining us at Sawyer Camp, please have them contact Emily directly to work out the logistics in terms of start time, car-pooling, directions, etc. Of course they can contact me too (408-24-5257) or send me an email too
Seeking Balance- I will be on vacation next week, therefore I am sending out the Weekly Summary early. I am retuning Friday afternoon, August 24. If you email me I will return emails at that time.
Have a Great Weekend
Sharon
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