Two weeks and counting…
In General:
In these last two weeks rest truly replaces training as the most important element of your race preparations, and race strategizing takes on increasing importance. Listen to your body. Remember, there are no workouts the two weeks prior to the half marathon which will enhance your preparedness for the race. A general rule of thumb is "Less is Best,” particularly if feeling tired or sore or you have some nagging injuries. Keep stretching in the couple of weeks prior to the half marathon as much as possible. Take care of long toenails, blisters, and troublesome calluses the week or two prior to the Rock ‘n’ Roll.
Training Checklist:
1. Follow the training schedule.
2. Saturday, October 6, 2007 will be your longest run/walk for the week (10K). This run/walk is intended to be your last simulation of both race day strategy and run/walk pace you will set for the first half of the Rock ‘n’ Roll. It is intended to be done all at once (not 2 miles at 7:00 a.m. and 4 miles later) Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day. This follows the rule of specificity--simulating as closely as possible what you hope to do in competition."
Mental Preparation:
1. Set multiple goals so you won't come away from the race empty-handed. Set three time goals-'fantastic,' 'really good,' and 'I can live with that' finish times." These can each be separated by 5 to 15 minutes.
2. Set general goals, such as following my plan, finishing strong, or simply enjoying yourself.
3. Work out the details of how you'll get to the start on the morning of the Rock ‘n’ Roll. Logistics you'll want to consider: where you'll park; how you will arrive at the requested time of 7:00 a.m. on TIME; where you'll stow your gear during the race.
4. Also check the race Web site for the course map and study it. A course map will be available Saturday, October 6, 2007.
5. If you did not participate in the Red Power Diva Rock ‘n’ Roll course training on Saturday, drive the course or run/walk key sections to make it easier to visualize between now and race day.
Nutritional Needs:
1. Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up.
2. Choose foods for lunch and dinner that are high in carbohydrates (e.g., pasta, potatoes, rice, etc.). Don't neglect fruits, vegetables, and some protein sources however.
2007 RED POWER DIVAS TRAINING AT A GLANCE
3 Weeks and counting…
| 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 | 6 Miles R’n’R Pace | 15 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.
20O7 San Jose Rock ‘n’ Roll Half Marathon Update
98 Divas and counting…
If you have not registered you need to do so ASAP.
OCTOBER 7 IS THE ONLINE REGISTRATION DEADLINE. R ‘n’ R OFFICIALS INDICATE THERE WILL BE NO Exceptions
San Jose Rock ‘n’ Roll Pre-registration
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.
You must pick up your black loaner chip along with your race number at the Health & Fitness Expo on Friday, October 12th or Saturday, October 13th.
Rock ‘n’ Roll Special Start Time: Please contact me if you plan to run/walk the half marathon and want to start early. You should plan to arrive no later then 6:30 a.m. Reminder: you will not be timed with a chip and will not have an official finish time.
San Francisco Bridge to Bridge Run – It was a beautiful clear day in San Francisco for the 37th running of the Bridge to Bridge. Over 10,000 runners lined up at the starting to run from the Bay Bridge to the Golden Gate Bridge. Among those 10,000 strong were two Red Power Divas, Elvia Enriquez and me. Elvia ran a great race and I limped along but finished. Congratulations Elvia.
Saturday Training – October 6, 2007 - Last Diva Saturday Training
Distance: 10K
Focus: Practice race strategy for the first half of the Rock ‘n’ Roll.
Seminar Topic: Information & Preparation for Rock ‘n’ Roll
Last Raffle of the Season
Red Power Divas Post Season
1. There will be no official/ formal Diva trainings after October 11, 2007 scheduled until the start of the 2008 season. You of course are free to organize other Divas and schedule workouts on your own.
2. You can stay in contact with other Divas through the Diva Blog or Diva emails through goggle.
3. Everyone is encouraged to keep working out as a commitment to your fitness and in preparation for 2008. Recommend you run/walk 3-4 days a week at a minimum of 30 minutes.
4. There will be a monthly email update to keep the Diva network current with Diva business.
Red Power Divas 2008 (some thoughts)
1. Date of the Red Power Divas first 2008 orientation is tentatively schedule for Saturday May 10, 2008 at the Campbell Community Center.
2. We may add as activity options for Divas (training and events) (1) marathon and (2) a mini women’s triathlon.
3. Reduce the formal/official Diva track workout to one day a week and add hill workout.
4. Add an out of town or out of state race event as a team option.
Diva Shirts
If you are interested in ordering a sleeveless Diva shirt or you need/want to order a regular (sleeves) Diva shirt, please email me by Wednesday, October 3, 2007.
Souls4Souls
Souls4Souls is a 501(c) (3) organization with a simple mission, “to change the world, one pair at a time”. We collect new, “gently worn” or used shoes from the footwear industry, civic and social groups, churches and individuals to re-distribute around the world to those who have little or no access to footwear. We have distributed over 2.5 million pairs in the past few years (a pair of shoes every 28 seconds). Many of those shoes were collected from the running community. The simplicity of what we do is the reason so many people get it, “we just collect and give shoes”. With over 300 million children without shoes and 1.52 billion shoes in Americans closets that are not even worn, we simply ask for you to clean out you closet and donate your shoes.
The process is simple:
1) We take all types, size and condition of shoes. If we can not re-distribute the shoes, then we will recycle the shoes through our green program to keep them out of the landfills.
2) Clean out your closet and bring the shoes to the San Jose Rock-n-Roll Marathon Expo. Take the shoes to the Soles4Souls booth.
3) We will be collecting at the expo and at the finish line. These shoes will be shipped to our World Distribution Center in Alabama, sanitized and then sent to fill a need.
With the recent disasters from flooding in the mid-west, to 2 hurricanes that ravaged Central America to need is great. In the end, to help an individual who is in dire need of footwear protection it only costs you the time of day. So please clean out your closets and bring us your shoes.
Divas Rock
Sharon
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