3 days and counting…
ROCK ‘N’ ROLL SPECIAL
Well, the big day is almost here. It is hard to believe that five months have flown by since our first orientation. In developing the Divas, I wanted it to be group where you n would find a network of women where everyone is welcomed and everyone is supported. A group where the emphasis is about "seeking balance" in our lives.
On May 19, 2007 as we set up tables on the Los Gatos High School parking lot and place our Diva banner on the fence, we were expecting 10-20 women. We were overwhelmed when women begin to arrive in all shapes, sizes, ages and colors. We had fifty women that first day. And the numbers in the Diva ranks continue to grow. When I started the Divas I indicated that you did not have to be a star to be a part of the Divas show but to my great delight, I discovered a team full of superstars. This has been the best season of my coaching career. I will be ever thankful for the great joy you each of you have brought into my life. Thank you
Rock ‘n’ Roll Preparation
Training Check List
Thursday, October 11th three days before the race, run just 2 to 3 miles easy.
Friday, October 12th two days before the race, don't run at all.
Saturday, October 13th - On the day before the race, jog or walk 2 miles to take the edge off your pent-up energy so you'll sleep better that night.
Mental Preparation
1. Confidence should be the focus of the final week but you may still experience anxiety. If so, remind yourself that you're physically prepared because you did the necessary training, and you're mentally prepared because you did the necessary trouble-shooting and goal-setting. YOU ARE READY!
2. If you're nervous about the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your belly expands as you inhale. Focus your attention on the breathing and any positive, calming image.
3. If you're too super-charged with energy to sleep, try this relaxation exercise. First tense, and then relax your muscles, one at a time, starting with the muscles in your face and working down to your toes. Sex can also help relax your mind and body.
Rest
1. Try to go to bed early Friday night and wake up very early Saturday morning. This will enable you to get into the rhythm of preparing to wake up early Sunday morning. The most important night for sleep is Friday evening as many people find it difficult resting/sleeping soundly the night before the half marathon. If you don't get a restful night's sleep Saturday, that's fine as long as you slept well Friday.
2. After your Saturday evening meal, try not to think about the half marathon anymore. Instead, watch television, read (about something other than running), or find something else restful to do until turning in for the evening.
3. Prior to retiring, have two alarm systems set to wake you up (alarm clock, wake-up call, running watch alarm setting, etc.). The key here is to not leaving anything to chance.
4. Wake up early enough to eat, make visit(s) to the bathroom, and take care of anything you feel the need to do so as not to feel rushed. The idea in the few hours before the half marathon is to relax as much as possible and stay off your feet.
Nutrition
1. Hydrate well the week before the half marathon (water is best) and in particular, during the carbohydrate loading period (three days prior to the marathon). Research has shown that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water. This is the time when you probably will gain a couple of pounds, but don't worry about it. This will be the fuel you will use during your marathon!
As mentioned above, carbohydrate loading begins three days before the half marathon. 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. Try to really scale back on fats during this time.
And Don't Forget
1. Don't do anything tiring. Let the grass grow. Let the kids take out the garbage. Let the dog walk himself.
2. Don't try anything new. No new foods, drinks, or sports.
3. Don't cross-train, hike, or bike.
4. Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it.
5. Stay off your feet and catch up on movies, books, and sleep. If you go to the pre-race expo, don't stay long.
6. Remember: During this final week, you can't under-do. You can only overdo.
The Final Hours
Feeling calm, confident, and in control is your mission on race morning. Here's how to come by the three Cs:
Be sure your race outfit, shoes, timing chip, number, bag, and map to the start are set out the night before, so a treasure hunt isn't required in the morning.
Eat a light, easily-digestible meal, such as oatmeal or white toast and a banana, at least 2 hours before the start. Make sure you've eaten these foods before a few training runs with no adverse effects.
Drink 8 to 16 ounces of sports drink 60 to 90 minutes before the race.
Arrive at the start about an hour early (7:00 A.M.), so you won't have to rush.
Joke around with friends or fellow runners before the race to lighten your mood.
About 25 minutes before the start, do some walking, slow jogging, then a few 50-yard pickups at race pace. Visit the portable toilet one last time. Mentally review your race plan.
Position yourself appropriately at in your corral start according to your projected pace, and remind yourself to start easy! You'll be glad you did when late in the race you're able to pass all those runners and walkers who started too fast.
20O7 San Jose Rock ‘n’ Roll Half Marathon Update
RED POWER DIVAS ROSTER
| 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 | Marla J Anna S Nancy B Carrie Z Yvette K Daryl W Rita Z Denise H Russ W Sabrina F Charlene M Phaedra Ellis L Linda A Paula C Celeste M Kimberly T Sandra W Jennifer V Arthur S Lisa D | Nancy B Donna B Karen R Ernie G Pamela C Rudy P Natalia G Rocio M Michele P Toni T Karen H Ann W Elizabeth P Tony C Wilma W Greg C Joanie S Linda A Cheryle C Jesus V |
Rock ‘n’ Roll - Red Power Divas Arrival Time
Please plan on arriving at the corner of Santa Clara Street and Almaden Blv no later than 7:00 a.m. Please look for the Red Power Divas banner.
Rock ‘n’ Roll - Red Power Sign-in & Sign –out
Please make sure you sign-in at the time of arrival at the RnR. When you finish your race, please check - out and record your finish time at the Red Power Divas booth.
Rock ‘n’ Roll Divas and Cell Phones
I would like to keep in contact with any Diva that will be carrying their cell phone during the race. It is a great way to track to the course location of our fellow Divas. My cell phone will be on. If you are interested in staying connected, please contact me before race day.
Rock ‘n’ Roll Pace Team
Those whose goal is to finish between 2-2:30 hours, I recommend you sign up for a Pace Team. A pace team is a group of runners who have a leader who will set a pace to finish within the goal time. You can sign up for a Pace Team at the PacWest Athletics booth at the Expo.
Health & Fitness Expo
Visit the Red Power Diva booth during your visit to the Expo.
You must pick up your black loaner chip along with your race number at the Health & Fitness Expo
at Mc Enery Convention Center 150 W. San Carlos Friday, October 12th 1:00-6:00 p.m. - Saturday, October 13th, 9:00 a.m. – 5:00 p.m.
Reminder: Your Confirmation Card and Photo ID are required to pick up you race number
Rock ‘n’ Roll Parking
Please make plans on where you are going to park and/or your mode of transportation before Sunday. Check your Rock ‘n; Roll race packet for parking information. Reminder: Divas arrival time on race day is 7:00 a.m.
Rock n’’ Roll Corrals
A corral system assures a smooth start to your race. You have been assigned a race number and corresponding corral based on your projected finishing time. Most of the Divas have been assigned corrals 13 & 14. If you want to be assigned to a different corral or join the other Divas in corrals 13 & 14, pick up your race number, then proceed to the Corral Change table in the Packet Pick-Up area at the Expo.
Rock n’’ Roll Gear Check
The weather may be a little cool the morning of the RnR. You may want to wear layered clothing over your Diva shirt to stay warm. If you have family at the start, you can leave your gear with them. All participants may also check their gear at the start at the Gear Check tent located on San Fernando Street between Almaden Avenue and San Pedro Street, approximately one block from the start and one block from the finish. The Gear Check tent will be open from 5:15 a.m. until 1:15 p.m. Your gear bag will remain in the tent at all times during the race. If you do not pick up your bag by 1:15 p.m., it will be transported back to the Elite Racing office in San Diego and mailed to the owner 2-4 weeks after the race.
Please do not check keys, money or other valuables. The event is not liable for any lost or items.
PLEASE NOTE: The Diva booth is too small to check Diva gear. Please use the Gear Check area provide by the Rock ‘n’ Roll.
Rock ‘n’ Roll - Divas and Family Reunion
RnR anticipate approximately 25,000-30,000 people will be at the finish line. If you plan on meeting family or friends, I recommend you have a designate place to meet. You can meet at the Diva finish line booth or the RnR have large Alphabet signs (A-Z) and you can plan to meet them at a designated letter. It may be helpful to plan to tell anyone you plan to meet at the finish line to carry a cell phone.
Rock n’’ Roll Portable Toilets
There will be 200 portable toilets at the start line at the RnR and plenty of potable toilets along the course. Reminder: Portable toilets on mile one or two have very long lines.
Rock ‘n’ Roll Press Conference
Red Power Divas representative invited to the first of three Rock ‘n’ Roll press conferences on Thursday, October 11th.
Rock ‘n’ Roll Televised
The Rock ‘n; Roll will be televised locally, nationally and internationally on Fox sports Net. Check the www.RnRsj.com for airdates and times. KNTV NBC 11 will air the race on Sunday, October 28th 3-4 p.m. (PST). When you see a TV camera (if you have the stamina) make sure you waive to your fans.
Rock ‘n’ Roll Special Start Time:
If you are walking a 20 minute mile, you should be able to finish within the four hour time limit. You have worked hard all season and it would be great to if you were expose to the full experience. You will not be taken off the course if you go pass four hours. I want to encourage you to start at 8:00 a.m. along with all the Divas. However, 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 or a finisher certificate.
Red Power Diva Party –
Season Celebration party, Saturday, October 13th
Time: 1:00-2:00 p.m.
Potluck: If you want to bring an item to the potluck, please contact
Michelle.
Parking: Plenty of parking is available on the street
Entertainment: Games and a special presentation of a DVD of the Divas 2007 season produced by Diva Judy H and her husband Devo Leo H.
East Bay Divas – Reported by Diva Location Leader Sandra W:
The East Bay Chapter represented the Red Power Divas on October 6th during the Walnut Creek Step Out Diabetes 5K Walk. My 9-yr-old daughter, Giovy, "Little Diva Extraordinaire" and I finished in 39 mins (we did intervals, walked and run), my mother Vilma, my father Eduardo, my sister Vero and my little 9-mo-old nephew Gavin, finished in about 1.5 hrs (they walked while pushing his stroller). Other family friends drove from Mt. View to join us in this walk "to fight Diabetes" (you'll see them in the last picture). We had a great time! As Giovy and I ran pass some of the walkers, we could hear them say: "Go Divas"!!!, they could read the back of our shirts as we passed by...it was great!!! : )
Special Honor & Congratulations
Diva Karen R and her husband James S proudly announces that their Film, Making the River, has been chosen as an official selection of the American Indian Film Festival www.aifisf.com in San Francisco. It will premiere on November 9th at 7:30 at the Palace of Fine Arts.
Red Power Divas Post Season
Base upon special request by a number of Divas, there will be a post season training program developed with recommended race events. Of course your participation is always option
Survey to Help Plan for Red Power Divas 2008
I want to thank all those Divas who have returned their surveys and encourage others who have not to please email or fax me their survey. All the information will be reviewed and will be used to plan our 2008 season.
Reminder: Anyone interested in serving on the RPD 2008 Planning Committee, please contact me.
Diva Shirts
If you need a Diva shirt, I will have them available at the Expo on Friday and Saturday and at the Diva party on Saturday. Please visit the Diva booth.
Divas Rock
Sharon
No comments:
Post a Comment