Protection of Your Most Precious Gift - one of the most precious gifts we possess is this beautiful thing we called our body. We only have one. Cherish it, take care of it and love it. The weekly summary is a reminder of what we need to do as athletes to take care of our bodies as we train for the Rock & Roll. I know that the following material is not exciting but please take the time to review it. Peak performance is the result of proper nutrition, training, and mental discipline. It can’t be bought.
Hydration Revisited (American College of Sports Medicine)
I am very proud and excited about the progress this incredibly group of women we call the Red Power Divas are making during the 2007 training season. You are working hard as you prepare for the Rock 'n' Roll Half Marathon. An important part of our preparation is to make sure we take good care of our body. At this point in our training, proper hydration should be a normal part of our training routine. However, I am concern that some Divas may not be properly hydrating. Either Divas do not carry water bottles/containers when they go out to train or those who do carry such containers are not actually drinking enough fluid.
During exercise, an athlete's body needs fluids. Period. That's why replenishing fluids during exercise is crucial — especially in the heat. When the body loses fluids through sweating, body temperature elevates, blood volume drops and the heart works harder in order to move blood through the bloodstream. As a result exercise performance drops. I want to repeat, exercise performance drops. This isn't a good thing. We are DIVAS and we are ATHLETES. We want our performance to increase. A lack of proper hydration can also be dangerous and result in heat stroke. PLEASE do not rely on thirst to tell you when fluids are needed because thirst lags behind actual need. PLEASE, PLEASE - when training (1) drink 17 ounces (2+ cups) two hours before training so when you start training the body is properly hydrated and (2) during training carry a water bottle/container with fluid and take a drink every -15 minutes. As we move forward in our training, we want to make sure when the Divas get to the starting line on the morning of the Rock & Roll we will be healthy, strong and well hydrated
Complex Carbohydrates - Your Body’s Best Friend
We know that the most important function of fluid is to rehydrate. But a drained Diva body also needs to restore energy and electrolytes. To stay healthy and recover well, you need to fuel your body efficiently. Complex carbohydrates supply fuel for the muscles to use during exercise. When you eat a diet filled with complex crabs your muscles can store them in the form of glycogen. Then during exercises, glycogen breaks down to fuel the muscles which helps to delay fatigue during prolong exercise and improve performance.
First, try and eat a high carbohydrate low fat meal before exercising. Second, consume carbohydrates, in the form of gels, sport drinks, or food, on long hard workouts to keep running or walking strong. Third, eat and/or drink a good helping of carbs as quickly as possible after workouts. This will replenish the glycogen (energy supply) in your depleted leg muscles. And add a little protein for muscle repair. Complex carbohydrates are found in starchy and fiber-filled foods like breads, cereals, pasta, rice, potatoes, beans, fresh fruit, and vegetables.
The Spud Report – A Perfect Runners/Walkers Food
(Excerpts from 2007 September Runner’s World magazine)
For many runners/walkers, pasta is such a staple that meal planning means choosing between penne and linguine. And for good reason: Pasta is high in carbs, easy to prepare not to mention it’s tasty.
But athletes who fuel up on only noodles may be overlooking a carb source that’s just as good, if not better: the potato. Baked, mashed, or boiled, potatoes actually provide more energy-delivering complex carbohydrates than a cup of pasta. All varieties---russet, red, yellow, purple, and sweet---contain impressive quantities of vitamins and minerals. Plus, they are easy to digest and prepare.
Potatoes are actually the most popular vegetable in America, but sadly more than 50 percent of those are fried--- turning them into a nutritional disaster, which help account for their bad rap. BUT in fact the potato is just as effective if not more effective in getting runners/walkers ready for a hard or long workout.
What are the Benefits?
One large russet potato contains 63 grams of carbohydrates, zero grams of fat, eight grams of protein, and seven grams of fiber. It also provides 64 percent of your Daily Value of vitamin C, 53 percent of B6, and 1,600 milligrams of potassium---which is critical for fluid balance and muscle function.
A one cup serving of sweet potatoes offers more than 700 percent of your Daily Value of vitamin A, 65 percent of vitamin C, and seven grams of fiber. Sweet potatoes also aids new cell growth and repairs post workout micro tears in muscle, helping you recover and refuel for the next run/walk. All potatoes are rich sources of antioxidants, and russets rank among the top 20 vegetables containing free radical---fighting compounds.
WAIT--- That is not all. Potatoes also rank high on the glycemic index—higher than pasta which means their carbs get into the blood stream fast. So quickly, in fact, that some ultra marathoners and Ironman athletes reach for reach for boiled potatoes during endurance events. I personally carbo load with different forms of potatoes the days and the night before a race event.
Sport Drinks
In order to continue to perform at peak performance during training, the body must maintain a balance of electrolytes. Sodium is the primary electrolyte lost in sweat followed by potassium. Electrolytes stimulate fluid absorption, maintain proper fluid balance in the body and provide energy to working muscles. There are many choices an athlete can choose to restore electrolytes. Many athletes choose carbohydrate and electrolyte-rich sports drinks. These sport drinks can serve to enhance flavor and encourage athletes to drink more. Since sports drinks are absorbed quickly, they help maintain blood glucose level during exercise. The addition of carbohydrates in the drink can delay fatigue during prolonged exercise and improve performance.
The official sports drink for the 2007 Rock ‘n’ Roll Half Marathon is Accelerade. Lemonade flowered Accelerade will be available at seven stations along the half marathon course. We will provide samples of Accelerade at Saturday training to determine if it is a sport drink that you can enjoy consuming.
Carbs and Accelerade for Saturday Post TrainingWe have moved into heavy training on Saturdays in which we are out on the trail for longer than an hour. In order assist you in replenishing glycogen in your depleted leg muscles the carbohydrates and potassium, we will have bananas, bagels and diced baked russet and sweet potatoes available on Saturday before and after our long training run/walk.
Saturday Training – August 11, 2007
We will focus on two things during Saturday’s training (1) determining your PACE TIME for either a 10K or 12K as we prepare for the Rock & Roll. For example what is your time per mile for the distance you are walking/running; Everyone should have a training watch to make this determination. (2) Establishing a routine for fueling the body.
Training Partners or Groups
We are at the stage where each Diva should have a run/walk partner or group of three or more with whom they train and intend to walk/run in the half marathon. For the purposes of our training on Saturday, please run/walk with a partner or group within the same run/walk pace. It is important that you stick with the partner or group and not do it alone.
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Reminders Training Preparation
I don’t intend to nag but please wear your sun screen, sun glasses and wear a hat or visor to protect yourself against the ultra violent rays of the sun. Take care of your precious gift.
Saturday Seminar Topic: Importance of Fueling the Body
Lecturer: Karen H, M.P.H.
Manager, HMR Weight Management Program
Recovery - Listen to Your Body - Take a Day Off
We are entering into some of the toughest days of our training. We are working on long training runs/walks on Saturdays and intervals and stairs during the week. Training hard is important but so is rest and recovery. Listen to your body. Don’t place your hands over your ears. Know when to rest. The key is to have a sense of when a pain is worthy of a day of down time. If you are training pretty hard, you are almost always going to have something that’s a little sore especially at the beginning of a new training i.e. intervals and stairs. Ultimately you have to distinguish between soreness and something that’s just not right. Good indicators that something isn’t right include a sharp, localized pain that doesn’t improve as your run/walk progresses and any ache that alters your walk or run.
Giving your body a chance to truly recover is critical. When the training calendar indicates Recovery/Rest Days, please take that time off. For example getting off your feet and relaxing rather than spending all day walking around the mall or running errands. Also sleep is when your body repairs itself, so improving the quality and quantity of your sleep will help your running/walking.
Training Calendar Modification - See Side Bar
Interval Training: Based upon feedback from Divas about the challenges they are facing doing specific distance intervals (i.e. 110 meters and 200 meters), I am adding Fartlek training as an option. Fartlek is a Swedish word meaning speed play. While walking or running during training you pick up the pace or slow down the pace according to how you feel. There are no set speeds or distances. For example, you can walk or run fast for 15 seconds and recovery for two or more minutes.
Diva Spotlight – The Diva spotlight is on Emily B. Emily is a Diva who goes the extra mile. She is the one who contacted Road ID to get a discount on training identification for the Red Power Divas. She is also the Diva who took the time and the initiative last Saturday morning to mark the turnaround points for our long distance walk (before we even arrived!). Emily wears a personal GPS device so we know her mile markers were accurate. It was GREAT to be 100% sure where to turn around on the trail -- you couldn't miss the "RPD" indicators. We appreciate you, Emily! (Diva Heather S made this recommendation) NOTE: If you want to recommend a Diva for a spotlight, please email me.
Campbell Community Center Track - Thursday Training
Adding Fartleks and one set of stairs
Rock ‘n’ Roll Half Marathon - REGISTER!!!!!!!!!!
We are nine weeks away from the San Jose Rock ‘n’ Roll. The event is limited to the first 15,000. To register as a Red Power Diva please go to the SJ Rock & Roll Corporate Challenge Fit link I will forward the link on a separate email. Megan has requested that we use used the link. She has indicated that Divas registering with her is a bit overwhelming. We have approximately 60 Divas registered at this time. I will send out a updated list of Divas registered for the Rock 'n' Roll next week.
NEXT DIVA RACE EVENT - PLEASE REGISTER
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
Keep training and resting hard.
Divas Rock
Sharon
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