DIVAS 20K ON THE TRAIL RACE RESULTS
The first Red Power Divas 20K Race on The Los Gatos Creek Trail was a huge success. Approximately 50 Divas participated and had outstanding performances. There is no question that these Divas are ready for the Rock ‘n’ Roll.
| Name | Bib | Race Day Strategy | Projected Finish Time | Race Fuel | Final Finish Time |
| Linda A. | 10 | Walk/Run | 3:20 | Accelerade/Water | 3:25 |
| Donna B. | 8 | Walk/Run ( Six Miles) | 2:00 | Mojo/Gatorade | ( Six Miles) 1:47 |
| Nancy B | 20 | Walk | 4:00 | Gel/Water | 3:52 |
| Susan B. | 86 | Walk/Run | 3:30 | Water | 3:01 |
| Emily B | 87 | Walk | 3:00 | Clift Blocks/Noon/Water | 3:07 |
| Nancy B | 98 | Walk/Little Jog | 3:30 | Bar/Dry Fruit/Accelerade | 3:37 |
| Ericka C | 12 | Walk | 3:30 | Power Bar/Gel | 3:38 |
| Paula C | 9 | Walk | 3:30 | Almonds/Power Bar/Water | 3:52 |
| Christine C | 22 | Run/Walk(8:00 a.m. start) | 2:00 | | 2:26 |
| Michelle C | 95 | Walk/Run | 3:30 | Gel/Water | 3:20 |
| Charlotte C | 82 | Walk/Run | 2:45 | Goo | 2:47 |
| Beth D | 18 | Walk/Run | 3:00 | Mojo | 3:02 |
| Genavae D | 1 | Walk/Run | 3:30 | Water | 3:14 |
| Sandra E | 13 | Walk/run | 3:30 | Water | 2:59 |
| Cheri F | 84 | Walk | 4:00 | Booster/Water | 10 Miles 3:15 |
| Suzana G | 99 | Walk | 3:45 | Noon | 3:11 |
| Yen G | 3 | Walk | 3:45 | Water/Nuun | 2:58 |
| Mariam G | 94 | Walk/Run | 3:20 | Seeds/Bar/Bread/Water | 3:23 |
| Denise H | 81 | Walk/Run | 2:45 | Gel | 2;47 |
| Rhonda H | 16 | Walk | 3:00 | Water/Bar | 3:25 |
| Karen H | | Run | | Gatorade | 2:29 |
| Hita H | 93 | Walk/Jog | 3:20 | Bar/Accelerade | 3:25 |
| Susanzad H | 92 | Walk/Light Jogging | 3:20 | Bars/Accelerade | 3:25 |
| Hofmann, Jessica | 91 | Walk/Run | 3:13 | Nuun/Bars | 3:06 |
| Carrie I | 4 | Walk | 3:45 | Granola/Water | 3:38 |
| Marla J | | Walk/Walk Fast/Run | 3:00 | Power Bar | 2:56 |
| Sandra K | 7 | Walk Run | 2:45 | Water | 3:03 |
| Debbie K | 89 | Walk/Run | 3:10 | Clift Blocks/Energy Bars/Water | 3:07 |
| Peggy L | 78 | Walk/Run | 3:00 | Goo/Protein | 2:55 |
| Joanne M | 15 | Walk | 3:00 | Water | 2:58 |
| Celeste M | | Walk/Walk Fast | 3:15 | Accelerade | 3:33 |
| Tina M | 19 | Walk/Run | 3:00 | | 3:05 |
| Virginia M | 68 | Walk | 4:00 | Water/Vitamin Water | 3:41 |
| Virginia M | 85 | Walk/Run | 3:00 | Water/Accelerade | 3:10 |
| Carolyn N | 97 | Walking/.running | 3:30 | Water/Gatorade | 3:33 |
| Anita O | 6 | Walking | 3:15 | Sport beans, water & accelerade | 3:05 |
| Diana O | 2 | Run | 2:00 | Water/Gel | 1:55 |
| Michelle P | 96 | Walk | 3:15 | Snacks/Water | 3:25 |
| Rolanda P | 100 | Walk | 3:45 | | 3:14 |
| Kristi P | 14 | Walk | 3:45 | Snack Bar/Water | 3:38 |
| Karen R | | Walk (Four Miles) | 2:00 | | ( Four Miles) 1:30 |
| Deborah R | 88 | Walk/Run | 3:15 | Propel | 2:59 |
| Mary R | 83 | Walk/Run | 3:15 | Propel | 2:59 |
| Heather S | 90 | Walk/Run | 3:13 | Nuun/Bars | 3:06 |
| Lisa S | 11 | Walk | 2:30 | Water | 2:58 |
| Arthur | | Walk (Four Miles) | 2:00 | ( Four Miles) 1:30 | 1:30 |
| Ginger T | 5 | Walk/Run | 3:30 | Shot bloks | 3:23 |
| Kimberly T | 17 | Walk/Run | 3:30 | Accelerade/Bar | 3:17 |
| Willie W | 19 | Walk | 2:30 | Water | 3:41 |
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End of Season Diva Party – We have several Divas working on an end of season RPD party set for October 13, 2007.
Saturday Training, Saturday, September 15, 2007
Leaders: Celeste M and Michelle P
Start: 8:00 a.m. Introductions, Raffle
Seminar: 8:10 a.m. Responding to Violence Against Women – What you Can Do
Miles: 6-10
Focus: Learning from the 20K
Seminars - Seminars for the rest of the season are as follows:
Saturday, September 15 - Responding to Violence Against Women – What you Can Do
Speaker – Assistant District Attorney – Diva R
Saturday, September 22 – Stretching to Prevent Injuries
Speaker: Dr. Jorn T. Jensen, Doctor of Chiropractic
Saturday, September 29 – No Seminar (Training Run/Walk on R&R Course)
Saturday, October 6- Race Day Preparation & Strategy, Divas in the Post Season
Speaker – Sharon
20O7 San Jose Rock ‘n’ Roll Half Marathon Update
85 Divas and counting…
Everyone whose name is listed below has indicated to me they are registered. If you have not registered you need to do so ASAP.
OCTOBER 7 IS THE REGISTRATION DEADLINE. R ‘n’ R OFFICIALS INDICATE THERE WILL BE NO EXCEPTIONS !!!!!
PLEASE NOTE: If you have pre-registered BUT did not indicate that you were a member of Red Power Divas, please forward your information ( first and last name) to me and I will contact Megan directly and you will be placed on the team.
2007 RED POWER DIVAS TRAINING AT A GLANCE
5 Weeks and counting…
| Week to Go | Sun. | Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Total Miles for the Week |
| Sept. | 9 | 10 | 11 | 12 | 13 | 14 | 15 | |
| 5 | REST | TEMPO 5Miles | REST | TEMPO 5Miles | Intervals 6 miles | REST | 6-10 Miles | 22-26 Miles |
| Sept. | 16 | 17 | 18 | 19 | 20 | 21 | 22 | |
| 4 | REST | TEMPO 4Miles | REST | TEMPO 4Miles | Intervals 6 miles | REST | 6-10 Miles | 20-24 Miles |
| Sept. | 23 | 24 | 25 | 26 | 27 | 28 | 29 | |
| 3 | REST | TEMPO 20 Min | REST | TEMPO 20 Min | Intervals 6 miles | REST | Rock ‘n; Roll Course 6-8-10 Miles | 16-26 Miles |
| Sept/Oct. | 30 | 1 | 2 | 3 | 4 | 5 | 6 | |
| 2 | Taper REST | Taper 3 Miles Pace | Taper REST | Taper 3 Miles Tempo | Taper 3 Miles Intervals | Taper REST | 5 Miles Easy | 14 Miles |
| Sept. | 7 | 8 | 9 | 10 | 11 | 12 | 13 | |
| 1 | Taper REST | Taper 3 Miles Pace | Taper REST | Taper 2 Miles pace | Taper 2 Miles pace Start Carbo-Load | Taper REST Carbo-Load EXPO | Taper REST Carbo-Load EXPO | 7 Miles |
| Oct. | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |
0 | Rock ‘n’ Roll | REST | 3 Miles Easy | REST | 3 Miles Easy | REST | 5 Miles Easy | Post Season 24 Miles |
NOTE- The R&R is the official end of the season for the RPD. It is highly recommended that you continue to be active. Hopefully, walking/running has become a healthy lifestyle choice.
THE MONSTER MONTH
If you're running a marathon or half-marathon this fall, you're about to enter the most critical--and difficult--four weeks of training. It's time to train smart.
By Bob Cooper
TIPS:
(Get Fitter)
Don't over train. Your body will tell you when you're training too much--a common pitfall during this critical high-mileage, high-intensity period--but you have to listen. Some signs are obvious, like fatigue, catching a cold, or muscle soreness that lingers for several days. Others are subtle: you're irritable, you're feeling unmotivated, or you aren't sleeping that well. The cure-all is rest. Don't run for a day or two, and when you start up again, stick to easy runs until the bothersome signs disappear.
Treat your feet. Those beefy, well-cushioned shoes you wear on longer runs do absorb road shock and reduce injury risk. But at this point in your training you're looking to maximize fitness gains, so consider wearing a lighter pair for speed workouts and on shorter runs when you're going faster. Lighter shoes will help you run even faster than you expected in your speed sessions, and that will boost your confidence for the big race ahead. And you can wear these shoes in the race, too, after breaking them in.
Don't play catch-up. If something unexpected interrupts your training program, don't try to catch up by lengthening your long runs and cramming hard workouts closer together. Especially not when you're in the Monster Month. "Trying to make up for lost time is never a good idea," says Tom McGlynn, a 2004 Olympic Trials marathoner, Nike Farm Team coach, and on-line coach (focusnfly.com). "Most training layoffs are caused by something that leaves you in a weakened condition--often an illness or an injury--so the worst thing you can do is train harder than usual the minute you resume training. Do that, and you're just asking for a relapse."
Seeking Balance: I will be traveling to the east coast on business for the next 13 days and will miss Saturday training Sept. 15 and Sept. 22. I want to thank all those Diva leaders who have volunteered to lead our group.
Divas Rock
Sharon
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