Red Power Divas Lupus Foundation 5K

RED POWER DIVAS LUPUS FOUNDATION 5K JUNE 1, 2008 Special Edition May 26, 2008 5K Race (3.1 Miles) Sunday, June 1, 2008 The Lupus 5K is Sunday, June 1, 2008, at West Valley College. The college is located at 14000 Fruitvale Avenue in Saratoga. You will of course participate in this event as an individual. HOWEVER, we are entered in this event as a TEAM. It would be great if we had a sea of RED at the Lupus 5K. This event is a great way to start your Sunday morning with exercise and friends, a wonderful event for children and is for a great cause. In addition, all entrants will receive a t-shirt, goody bag, strawberry shortcake, and Starbucks or Peets coffee. Last year, the goody bag contents (850 goody bags) of redeemable coupons and merchandise accumulatively totaled $201,133! I encourage you to register. The following Divas and Divos have indicated they registered or plan to register for the 2008 Lupus Foundation 5K. If I have left your name off this list or if your name is on this list and you do not intend to participate, please email me. I am looking forward to our first TEAM event of the season. Name Sign-in Sign-out Personal Record (PR) if Known Goal Finish Time Actual Finish Time Heather S Jessica H Gloria R Amanda V Elaine V Pamela C John C Courtnay C Karen H Jamal L Peggy L Mary LOGISTICS: 1. Please arrive by 8:00 a.m. 2. Meeting Place: Look for the Red Power Diva Banner near the starting line 3. We will review the Diva/Divo goals for the event. Bananas and bagels will be available. 4. We will do a short walking or running warm up and then stretch. 5. 5K Run/Walk Starts at 9:00 A.M. 6. If you have a problem on Sunday and cannot make the event or you are going to be late, please call on my cell phone. I will have it on starting at 6:00AM. This cell phone is rarely on BUT I will make an exception for Sunday. 2008 RPD LUPUS FOUNDATION 5K PREPARATION DIVA/DIVO RACE DAY KIT – Organize your race gear and put out everything you plan to wear for the RACE on the morning BEFORE THE RACE - do this on Saturday morning, so you are not worrying about it that evening. SATURDAY DAY BEFORE THE EVENT MAY 31, 2008 Diva/Divo Race Kit Red Power Diva/Divo Shirt or a red shirt Black Shorts or pants Running Shoes Socks Jog bra (if you wear one) Long Shirt (depends on weather) Hat/Visor Watch Sun glasses Sun Screen Lip Balm Water Bottle (water or sport drink) Blister Shield or Body glide – smear on areas of your body that rub to prevent chafing Start hydrating a few days before the event and hydrate well on Saturday You have the option of coming to the Saturday Diva/Divo training and doing your regular workout. Alternatively, walk one mile and stretch on Saturday morning. Keep stretching all day long, just flexing muscles and staying loose After your walk, rest for the rest of the day. Stay off your feet as much as possible – go a movie, read a book or watch TV. Go to bed early and get plenty of rest. Set your alarm – set the number of alarms in which you feel comfortable. SUNDAY MORNING, JUNE 1, 2008 START OF THE RACE Get up 2-3 hours before race start time – so you have time to shower, eat, check you have everything, travel to the West Valley College, park and meet up with the rest of the Red Power Divas/Divos. Shower on race morning – it helps warm up your muscles and get the circulation going Eat 300-500 calories of high carb food on race morning – we will have bananas and bagels at the race site Arrive no later than 8:00 a.m. Race starts at 9:00 a.m.). Meet with the rest of the Divas. Look for the Diva Banner. Meet with your partner and discuss your pace for the day and set a goal Warm up and stretch Get in line early for the bathroom so you have plenty of time Get to the start line 10 minutes before the start and meet up with your partner Review with your partner again the pace you are going to set. REMINDER- stay with your pace goal. STARTING TO FAST will have a negative and tiring impact as you try and finish HYDRATE – HYDRATE – HYDRATE - take a sip of water every 10-15 minutes even if you are not thirsty. Partners need to remind each other ENCOURAGE OTHER DIVAS/DIVOS AND OTHER WALKERS/RUNNERS AFTER THE RACE Keep moving after you cross the finish line Walk for at least five minutes and stretch Eat or drink high carb calories Get back to the finish line to cheer on the rest of the Divas Take plenty of photos Generously give out DIVA HUGS CONGRATULATE YOURSELF AND THE REST OF THE DIVAS/DIVOS RPD ROCKS