Remember, the mind is like a parachute. It only works when it is open.
Protection of Your Most Precious GiftOne 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. This Weekly Summary is a reminder of what we need to do as athletes to take care of our bodies as we train for the San Jose Rock & Roll Half Marathon. I know that the following material may not be terribly 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
(from the American College of Sports Medicine)
I am very proud of and excited about the progress of this incredible group of women and men we call the Red Power Divas/Divos. We are working hard as we prepare for the San Jose Rock & Roll Half Marathon. In fact, we are six weeks ahead in our training plan compared to the 2007 season. An important part of our preparation is to make sure we take good care of our bodies. At this point in our training, proper hydration should be a normal part of our training routine. However, I am concerned that some Divas/Divos are not properly hydrating, either by not carrying water bottles when training or by not drinking enough of the fluid they are carrying with them.
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 to move blood through the bloodstream. As a result, exercise performance drops. I want to repeat, exercise performance drops. This is not a good thing. We are DIVAS; we are DIVOS; 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 16 ounces (2 cups) of water two hours before training so that when you start training, the body is properly hydrated; and (2) during training, carry a water bottle/container with fluid and take a drink at least once every 15 minutes. As we move forward in our training, and when the Divas get to the starting line on the morning of the Rock & Roll, we want to make sure we’re all healthy, strong, and well hydrated!
Complex Carbohydrates - Your Body’s Best Friend
We know that the most important function of fluid is to rehydrate the body, but a drained body also needs to restore energy and electrolytes. To stay healthy and recover well, you need to efficiently fuel your body. Complex carbohydrates supply fuel for your muscles to use during exercise. When you eat a diet filled with complex carbs, your muscles store them in the form of glycogen. During exercise, glycogen breaks down to fuel the muscles, which helps to delay fatigue during prolonged exercise, improving performance.
First, try to 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. 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.
Bagels and Bananas for Saturday Post-Training
We have moved into heavy, long-distance training on Saturdays where we are out on the trail for longer than one hour. In order to assist you in recovery and replenishing glycogen in your depleted leg muscles, we will be providing carbohydrates and potassium in the form of bagels and bananas on Saturday after our long training run/walk.
Special thanks to Divas Diana O and Anita O for assisting me in providing bagels and bananas for our Fellowship.
Stretch of the Week: Properly Stretching Your Calf Muscles
Excerpt from Runners World
The muscles of the lower leg play a big role in walking and running. The outer calf muscle, the gastrocnemius, runs from above the knee to the ankle, and when it’s too tight, it can throw off everything from the thigh to the foot. Some runners think they do a good job at keeping this muscle loose with the classic calf stretch. However, this static stretch puts pressure on the calf, which responds by tightening up. Instead, Runners World recommends the active-isolated toe lift.
Don't do this: Calf Stretch
♦ Holding this position puts stress on the lower back and neck.
♦ Pressure is placed on the gastrocnemius and Achilles tendon, inhibiting blood and oxygen flow.
♦ Gastrocnemius is working to stabilize the ankle and knee.
Do this: Toe Lift
♦ Stand in an upright position.
♦ Shift your body weight to your left leg.
♦ Keeping your right heel on the ground, lift your right foot's toes up and back toward your shin. Hold for a second or two, then release.
♦ Do 10 times, each time trying to lift your toes closer to your shin. Repeat on your other leg. Use a tree, bench, or wall for balance if necessary.
♦ Back is in natural position, not strained.
♦ The tibialis anterior (shin muscle) is contracted, allowing the calf to relax and elongate.
Training Partners or Groups
We are at the stage where each Diva/Divo should have a run/walk partner or group of three or more with whom you 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. Partners can help motivate you when your energy is low and help slow your pace when you start off too fast. A balanced partnership is the key to finishing the race.
Reminders: Training Preparation
I do not intend to nag… but please wear your sunscreen, sunglasses, and wear a hat or visor to protect yourself against the ultraviolet rays of the sun. Take care of your precious gift. LISTEN TO YOUR BODY. Know when you need to rest and when you need to get out of the sun.
With 850+ wildfires burning in California, we remind you to be especially mindful of air quality if you have upper respiratory issues, such as asthma. For up-to-the-minute air quality alerts, visit the Bay Area Air Quality Management District website (www.baaqmd.gov).
Saturday Training Preview – June 28, 2008
We will focus on two things during this Saturday’s training:
1. Race Strategy: Develop a race strategy, including determining your PACE TIME for the 10K, as we prepare for our next TEAM event, the Los Gatos Jungle Run. What is your plan for the time per mile you want to walk or run the 10K? At this point in the season, you should know the amount of time it takes you to walk or run a mile. A training watch is a very helpful tool in tracking your personal time and race time. If do not know that number, please see me on Saturday for assistance.
2. Revisit Fueling and Hydration: Define your race day routine for fueling the body. Will you use electrolyte gels or sports drinks? Will you need some type of power bar or other source of carbs? What will your body best tolerate? What makes you feel energized?
Optional: Sunday Diva Training
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 8:00 a.m.
Several people cannot fit our standard Saturday morning training into their schedule… but keep in mind that Sunday is also a great option for getting together to train. There will not be a coach available, BUT it is a great opportunity for Divas/Divos to informally train together. If you want to train on Sunday, contact other Divas/Divos through the Diva Google Group.
Training on Tuesday & Thursday
Campbell Community Center Track – June 24 & 26
Training continues on Tuesday and Thursday at the Campbell Community Center Track at 6:00 p.m. The coaches have reported that 14-15 Divas/Divos have been regularly attending. This evening training has been a great opportunity for the smaller number of Divas/Divos to get to know the Fellowship. The Campbell Community Center is located 1 West Campbell Avenue in Campbell (corner of Winchester and Campbell Avenues). Coaches will be available. Meet near the bathrooms next to the track. Whether you arrive earlier or later than 6:00 p.m., please check in with the Diva Coach.
Training Schedule: Week of June 22 through 28
The most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.
Upcoming Race Event: Los Gatos Jungle Run 10K
Date: Sunday, July 13th
Time: Divas arrive at 6:30 a.m.; race starts at 7:15 a.m. sharp
Where: Los Gatos High School Track (start/end)
Website: http://www.firstwave-events.com/jungle_run/10k.html
This fun event is our second team race of the year and your first chance to collect a medal for completing a race! Event organizers are offering the Red Power Divas a significant discount on the entry fee ($30 for the 10K; $40 for the half marathon). To register and get your discount, please use the attached form (not available to the public and therefore not posted on the Jungle Run website). If you have already registered and paid full price, please send your name and the amount you paid to redpowerdivas@yahoo.com; you will be issued a discount voucher that can be used for a future race. Don’t miss out on this extraordinary and memorable event. Please register and email me, so I know who’s signed up.
Training Safety: Road Identification
As we continue to train during the 2008 season, safety is always important. Carrying identification when training can be a critical factor in guarding your safety. A “Road ID” is the perfect training partner for walkers, runners, cyclists, triathletes, or active people in general. If you have an accident on the road ortrail, your Road ID can guarantee proper medical treatment and immediate contact of family members. If you can't speak for yourself, your Road ID will. This is not just another piece of gear - it's peace of mind. www.roadid.com
My True Story:
On August 1, 2007, I was rushing from work to go out to do my training run, and I forgot my dog tag training ID. I was running down a sidewalk in a residential area, when three small children abruptly rode their tricycles into my path. In an attempt to avoid crashing into and hurting them, I jumped over them (yes, I can still jump) and crashed very hard. Kids: 1 – Diva Sharon: 0. The kids were a little frightened, but otherwise fine. I ended up with a number of bruises, scratches, and a fat lip. (I told everyone the fat lip was the result of a night of passion… hehe.) Bottom line: It could have been much worse, I could have been unconscious, and I had no identification with me at the time. Accidents do happen. Recommendation: Please purchase and wear training identification. Shop around for the best deal.
Five Styles of Road ID Available
♦ The Wrist ID
♦ The Shoe ID
♦ The FIXX ID (necklace)
♦ The Ankle ID
♦ The Shoe Pouch ID
The Excuse (AND HOW TO BEAT IT!)
“I have no energy.”
We are heading into the hot summer months. There are going to be days when you don’t feel like getting out of bed or you had a hard day at work and you just don’t have the energy to do your training. Crazy as it sounds, running or walking can actually be the answer to your summer blues. It may sound contradictory, but exercise can give you energy by getting the blood moving. Try heading out for a 10-minute walk/run. You’ll likely feel rejuvenated enough to finish the workout. Low blood sugar could also be the culprit. Eating small meals every three hours can keep glucose levels and your energy steady. Or try a quick fix…have a small cup of coffee and half an energy bar (or bagel) about an hour before you hit the road. (Runners World, March 2008)
Photo Op Day – Saturday, June 21 at 7:30 a.m.
On Saturday, June 21, we captured on film the many variations of relationships we have in our Fellowship. Upcoming Red Power Diva newsletters will feature profiles entitled, “Get to Know Your Divas/Divos.” We will publish these profiles in our Weekly and Monthly Updates and on our website. If you would like us to profile you and your relationship with another Diva/Divo, please contact Heather S.
Diva Photo Vault
To see all the photos taken at last Saturday’s Photo Op Day, as well as many other photos from throughout the Diva training seasons, please visit our Snapfish account
Please note that this account is for Red Power Divas only. The login and password information must not be shared outside the Diva network. If you have any questions about Snapfish, please email redpowerdivas@yahoo.com for guidance.
Diva Google Group
Created by Diva Sabrina F
All Divas and Divos are encouraged to join the Diva Google Group. This is an excellent way to communicate with individual Divas/Divos or to share ideas with the entire Diva Google Group network. The Diva Google Group is only available for Red Power Diva members. To join the Google Group, please visit http://groups.google.com/group/redpowerdivas?hl=en.
Diva Gear – By Request Only
We have a lot of wonderful Diva/Divo gear available for purchase. If you are interested in buying Diva and Divo products, items are available upon request only. If you request an item, I will make the item available to you at our Saturday training at Campbell Park (Los Gatos Creek Trail). A complete list of Diva/Divo gear is available on our website at www.redpowerdivas.org/gear.html.
