The Lupus Foundation 5K - Great Kickoff Race Event
The Lupus Foundation 5K Race was a great event to kickoff the 2008 season. Everyone had a wonderful time. The sea of Red Diva/Divo shirts, the cheering, the support… it was just phenomenal. In addition, we set some wonderful milestones -- the Lupus 5K was the first race event of the athletic career for eight of our Divas/Divos; many set personal records (PR); our team received a second place finish for the largest team; and we had several team members who placed and had excellent times in their age category (Divo FitKidz Coach Jamal L, 2nd place in male age group 14-19; Diva Pam C, 3rd in female age group 50-59; Diva Sandra A, 11th in female age group 50-59; Diva Jennifer V, 21st in female age group 30-39; Divo John C, 24th in male age group 30-39; and Diva Karen H, 25th in female age category 40-49). It was a great day for our Fellowship.
Lupus Foundation 5K Race Spotlight
The Lupus 5K Spotlight is on 63-year-old Diva Mary E. Not long ago, Mary was enjoying a sedentary lifestyle. On May 3, 2008, the opening day of the Red Power Divas season, Mary finally allowed the athlete who had been waiting patiently inside of her all these years to emerge. That day, Mary walked a mile for the first time in her life. Five weeks later on June 1, 2008, Mary walked her first 5K (3.1 miles). She received great Diva support. Her Diva Coach, Peggy L, walked with Mary every step of the 5K. After finishing their race, Divas Beth D and Joan L went back out on the course to support Mary. When Mary was about 200 yards from the finish line, a dozen Divas/Divos started to cheer. As she walked closer, the cheering grew louder. Every bone in Mary’s body hurt. She didn’t know if she could do it. But when she saw that sea of red shirts and heard thunderous cheers just for her, she began to feel the Diva spirit. All of sudden, with 50 yards to go, she was overcome with that Diva spirit, felt a burst of energy, and sprinted across the finish line. Oh my! What an inspirational sight! What a great accomplishment! What a Diva! Below is an email I received from Mary describing her experience:
Hi Sharon,
Walking the 5K was exceptional. I just knew that I had to try and I wanted it so badly that it was important to finish, didn't matter that I came in last, it was an accomplishment for me. During the walk, it got kind of ugly a couple of times. I was really tired, but the support from Peggy and the folks out on the path were wonderful to say the least. Toward the end, my knee really was hurting, so I'm glad that I remembered to wrap it. It was painful, invigorating and satisfying. All I know was the sea of RED DIVAS was the best sight I ever saw. It was worth seeing them cheering me on…what support! I was really overcome and overwhelmed by the whole experience - so much so that I cried…WOW! I am so glad that I joined the group. I will keep trudging along with the hopes of vast improvement over the months to come. Thank you… Although the walk seemed to go on and on, it wasn't an option for me to give up.
- Mary
RPD Well Wishes Needed
CAROLINA (a new Diva) attended her first Saturday training on May 17th. Carolina shared with us that she was recently diagnosed with breast cancer. Update: Carolina recently emailed me. She has undergone her first series of treatment and everything seems to be going well. Her parents are staying with her and they have been great.
One of our 2007 Divas (who wishes to remain anonymous) was also recently diagnosed with breast cancer. She underwent surgery (mastectomy) last week. We extend our best wishes to our 2007 Diva, Carolina, and all other Divas and Divos who are facing challenges. For those who pray, please keep them in your prayers. We look forward to the return of Carolina and our 2007 Diva.
Training Schedule: Week of June 15 through 21
The following is your training plan for the week of June 15 through 21. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.
Sun. 6/15 | Mon. 6/16 | Tues. 6/17 | Wed. 6/18 | Thurs. 6/19 | Fri. 6/20 | Sat. 6/21 |
REST DAY | PACE DAY | RECOVERY DAY | PACE DAY | TECHNIQUE DAY | RECOVERY DAY | LONG DISTANCEDAY |
Happy Father’s Day! | Level 1: 3 miles stroll; Levels 2&3: 35-40 min. easy; All: Stretch + strength training | All: Optional cross-training not to exceed 45-60 minutes total + stretch | Level 1: 3-4 miles easy; Levels 2&3: 4-5 miles easy; All: Stretch + strength training | Level 1: 3 miles brisk; Levels 2&3: 35-40 min. brisk; All: Stretch | Level 1: 2 miles stroll; Levels 2&3: 3 miles easy; All: Stretch + strength training | Level 1: 5-6 miles easy; Levels 2&3: 6-7 miles easy; All: Stretch |
Saturday Training Preview: June 21, 2008
Join us bright and early (7:30 a.m.) on June 21st for our long distance Saturday training session at Campbell Park. This weekend’s seminar, led by Coaches Sharon C and Jennifer G, will cover a very important topic, “Fueling the Body for Peak Performance.” This information will be extremely useful as we progress into walking and/or running longer distances in preparation for the Los Gatos Jungle Run 10K (6.2 miles). Our mileage goals for Saturday, June 21, are:
♦Level 1: 5 to 6 miles
♦Level 2 and 3: 6 to 7 miles
Reminder: Photo Op Day – Saturday June 21st at 7:30 a.m.
We’d like to capture on film the many variations of relationships we have in our Fellowship. RPD relationships include (but are not limited to): husband and wife, sisters, sister/brother, mother/son, mother/daughter, partners, old friends, new friends (friends you have met since joining the fellowship), groups (HMR, Probation, Superior Court, etc.). Remember to wear your RED SHIRT on Saturday and be ready to smile!
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 general 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 the race organizers; 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!
The Power of the RPD Fellowship - Together as One
The power of fellowship lies in the companionship and association of different and independent individuals sharing similar tastes and interests. We are many, but we are one fellowship. We share the same hunger for success, the same drive for achievement, the same interest of accomplishment. We are one. From the Diva high fives to the Diva hugs, our network holds a great spiritual connection akin to that of a fellowship. We may test our own will and stamina on the trail, but on and off that dusty trail, we hold ours heads high, proud to be part of such wonderful companionship. How we draw inspiration and encouragement from each other stands as a testament to how we carry the spirit of both a fierce fighter and team player. Together we walk/run; together we laugh; together we cheer; together we cry; together we succeed; together we are one fellowship. Divas/Divos Rock!
The Mighty RED SHIRT
Watch out! Red is coming and it’s coming fast! From Super Girl to Wonder Woman, Coca-Cola to Target, red commands attention, elicits excitement, and exudes power. Studies show that red can have a stimulant effect, raising the rate of respiration and blood pressure. In fact, the mere perception of red enhances our metabolism by 13.4%. But science aside, red is hot. From passionate love to violence and warfare, red is Cupid and the Devil. In heraldry, red signifies courage. In China, it brings happiness and prosperity. While worn in the Far East for good luck and marriage, red worn in South Africa denotes mourning and loss. From stop signs to flashing lights and bull fights to fire trucks, red signals danger. You won’t be able to walk down Wall Street without seeing at least one red power tie. Red represents a wide range of conflicting emotions and cultural connotations, but for us, red is fellowship combined with confidence and pride. Red is attention grabbing. Red is sexy. And like that Pixar-animated movie, red is incredible; red is power. So roll out that red carpet and let’s paint the trail red! We’re not just those “ladies in red” but VIP celebrities worthy of tremendous celebration and joy. We’re the Red Power Divas/Divos! Wear your RED SHIRT with pride.
Got Gear?
A variety of fun Diva / Divo gear is available for purchase every Saturday at our Campbell Park training session. If you are interested in buying Diva / Divo products, items are available by request only. A list of all Diva/Divo gear has been posted on our website, including prices, sizes available, and ordering instructions. See http://www.redpowerdivas.org/gear.html for details.
FitKidz Update
Coaches Jamal L and Rhonda H
Thank you to all the Divas who brought their kids out on Saturday, June 14th! We had 13 kids participate on our kickoff day. The kids were excited to be out there and seemed to enjoy the exercise. We had a range of ages from 4 to 15. The kids cooled off with a wonderful water balloon fight at the end.
We look forward to our next FitKidz day on July 12th.
Nutrition & Health Tips
Diva Karen H, MPH
Manager, Nutrition Services and HMR Weight Management Program
Eating for Your Health and Budget
Most of us are worried about the ever-increasing cost of gasoline and other expenses in our weekly budgets. We also know that we should be eating “healthier” but don’t always know where to start. Here are some simple suggestions for healthy choices which are also easy on the grocery store budget:
♦ Bread: Always buy 100% whole grain. Read the ingredients list to make sure that one of the first ingredients listed is whole grain flour or there may not actually be many whole grains in your purchase.
♦ Canned Goods: Try to choose items that say no-added salt or reduced sodium.
♦ Cereal: Oatmeal and shredded wheat are some of the healthiest choices; they are whole grains and have no added salt, fat or sugar
♦ Rice: Rice is a very inexpensive option that is also low in calorie density when cooked. Brown rice is best, but white is not such a bad option either if that is all your family will eat.
♦ Produce: MyPyramid (www.mypyramid.gov) calls for most people to eat 4.5 cups of fruits and veggies each day. Farmers markets and local produce stands often have the best prices. Use items in season to get the best value and for a change of pace each season.
♦ Protein: Choose lean protein like white meat chicken and turkey, and fish. Cook lean by broiling, grilling, poaching, or baking with the skin off. The cheapest protein item is also the healthiest and highest in fiber – beans!
Tips to $ave
♦ Look for store brands
♦ Stock up on sale items
♦ Compare unit pricing
♦ Stick to your list
♦ Don’t shop with a family member
♦ Use less meat, soda, cookies, crackers, chips, deli and bakery items
Best Low-Cost Healthy Meal Ideas From Communicating Food for Health
♦ Beans and rice
♦ Risotto
♦ Bean soup
♦ Lasagna
♦ Split pea soup
♦ Tuna and macaroni
♦ Lentils with rice
♦ Pasta with veggies
♦ Chicken and rice
♦ Vegetable soup
♦ Stir-fry over rice
♦ Stew with potatoes and chicken
♦ Pasta and lentils
♦ Baked potato stuffed with veggies
♦ Paella
By planning meals around rice, pasta and potatoes, you will use lower-cost ingredients. Use vegetables in season and store-brand frozen veggies. Think of meat as a condiment. Best of all, cook more and you can use it the next day or freeze for days when you are too busy to cook.
More recipes and tips are available from www.foodandhealth.com/blog/.
Five Smart Eating Rules for Walkers & Runners
- Excerpt from About.com: Running & Jogging
Long distance walkers and runners need to eat healthy to fuel their workouts properly and help build stronger bodies. Follow these sensible and healthful eating rules to get the most out of your food -- and your runs.
1. Focus on unprocessed foods.
Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They will provide essential nutrients, help fuel your workouts properly and aid in your post-workout recovery. Try to minimize the amount of processed foods you eat.
2. Eat small meals throughout the day.
Throw the notion of three large meals a day out the window -- it doesn't work for long distance walkers and runners. You need more calories during the day than sedentary people, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day.
3. Don't deny yourself the foods you love.
We all know what happens if you don't give in to your favorite foods: One day you'll have a monster craving and end up overindulging. It's better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don't like. In the long run, it will save you calories, because you'll feel more satisfied and you'll be less likely to binge and eat mindlessly. Moderation is the key.
4. Mix things up.
Try not to get into the habit of eating the same foods day after day. Pasta often becomes a staple of a long distance walker/runner's diet, but there are lots of other healthful and interesting carb choices, such as couscous, rice or quinoa. Different fruits and vegetables supply different nutrients, so it's important that you eat a variety of fruits and vegetables too.
5. Don't forget about protein.
Long distance walkers and runners focus so much on consuming carbs that their protein needs sometimes get forgotten. Protein is used for energy and to help repair tissue damaged during training. Protein should make up about 15% of your daily intake. Long distance walkers and runners, especially those training for marathons, should consume 0.5 to 0.75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat mike, low-fat cheese and some vegetables.
Proper Stretching: The Key to Injury Prevention
- Excerpt from About.com: Running & Jogging
Proper stretching is one of the most important things you can do to help protect your body from injury. Performing regular stretching before workouts can also lead to better performance and reduced muscle soreness. To get the most out of stretching, follow these simple guidelines
1. Don't Bounce.
Bouncing while you stretch can result in pulling or tearing the muscle you're trying to stretch.
2. Take it Slow.
Stretch your muscles slowly and gradually, holding each stretch for 15 to 30 seconds.
3. Don't Stretch Through Pain.
Don't stretch beyond the point where you begin to feel tightness in the muscle. Never stretch to the point of pain.
4. Don't Hold Your Breath.
Stay relaxed and breathe in and out slowly.
5. Make It a Habit.
Build stretching into your regular walk/run training routine. It is important to stretch after your walk/run, when your muscles are warmed up. Divas/Divos should also stretch gently before their walk/run to help warm up.
In the coming weeks, we’ll provide you with examples of some simple stretches you can do to help warm up before and cool down after your workouts.
June Birthdays
Wishing health and happiness to the following Divas and Divos celebrating birthdays this month:
♦ Sumiko I 6/1
♦ Sylvia P 6/14
♦ Sandy A 6/4
♦ Gail B 6/15
♦ Anita C 6/4
♦ Rie I 6/17
♦ Minerva N 6/4
♦ Jean H 6/18
♦ Herlinda A 6/5
♦ Ginger T 6/21
♦ Virginia R 6/5
♦ Christina C 6/24
♦ Monaca S 6/6
♦ Peggy L 6/24
♦ Phaedra E-L 6/7
♦ Royann V 6/24
♦ Daryl W 6/8
♦ Nancy B 6/25
♦ Andree P 6/9
♦ Tanya B 6/25
♦ Inga B 6/10
♦ Jill G 6/25
♦ Debbie K 6/10
♦ Lauren H 6/26
♦ Delia B 6/13
♦ Deanna Y 6/28
♦ Joanne D 6/13
♦ Elizabeth P 6/29
♦ Melinda M 6/13
♦ Linda P 6/29
If you have a birthday this month and your name isn’t on the list, please email me so I can update our database. Thanks!
Diva Spotlight
Mom Elaine and Daughter Amanda are returning Divas from our 2007 season. Here, they share their story about joining the Red Power Divas, training and racing together.
“Last year, my good friend Ha-Thanh emailed some coworkers and myself about the Red Power Divas. I was initially intrigued, but (in my occasionally lazy fashion) didn't follow-through with attending. Get up early on a Saturday morning… are you kidding? Then some colleagues and I had lunch with Sharon C a few weeks into the inaugural season. Talk about motivating! The way she spoke about the Divas and how it didn't matter where you were and how much you could walk/run. I was in from that moment. The only catch for me was that I hate doing social things alone. Who better to keep me company than my mother? Not to mention she is always talking about wanting to meet new people and make friends. Many things happened to our family over the last 10 years, which also caused my mom to isolate and not get out on her own. Plus I was getting worried about her health and well-being, so I came home and somehow managed to convince her to wake up super early on the very next Saturday and give it a try. Despite her constant thoughts that she couldn’t even make it a half a mile, my mom did TWO miles that morning! Throughout the season, we both found inspiration from our new friends, the Divas (and Divos!). Not only was I feeling great and more confident about myself, but I was finally seeing my mom open up and do something for herself instead of everyone else but her. I think this is one of the best “perks” to the RPDs…self-confidence in knowing you can achieve something you never thought possible. Did I ever think I’d be able to make it through 13.1 miles of walking across town? Heck no. Did I do it? Heck yes!!!!! Even my mother made it well past what she thought she could do. Many of our family and friends have now taken an interest in what we are doing – some of which have now joined the Divas. What more can a person ask for outside of good friends, improving health and a fun time outdoors?!?!”
- Diva Amanda
“Little did I know what I would be getting myself into when I said yes to my daughter, Amanda, when asked if I would like to join the Red Power Divas with her. ‘Come on mom…no pressure… you go at your own pace and you meet a new network of friends… it will be fun and good for our health…let’s give it a try.’ Well, try I did and boy what a reward! Not only did I meet a great group of wonderful women, but I also gained a sense of pride and admiration from my daughter. What a great feeling it was, when we entered our first race event, the Los Gatos Jungle Run, and at the completion of it my daughter came up to me and said, ‘I’m proud of you mom …you did it!’ I may have been a little slow, but I sure gave it a good try.
Since then, we’ve entered a couple more events and, of course, the Rock and Roll Half Marathon. Amanda went the entire 13.1 miles and I completed 6 miles. It wasn’t the amount of miles we did, but that we did it together. Amanda, I’m proud of you! And, of course, our training session every Saturday with our wonderful Red Power Divas… it has been great supporting each other and sharing our accomplishments. I am excited about our new season and getting back in touch with my fellow Divas. I may be the last one in the race, but I’ll keep on going. What a reward it is to be returning from a training session or a walk / run race and having a smiling group of Divas cheer you on. Thank you, Amanda, for sharing this part of your life with me. Love you,
- Diva Mama Elaine
Training Location Updates
South Bay Chapter
♦ Monday Diva Training - Starting July 7, 2008 (hill training)
Location: To be announced
Time: To be announced
Coach: Jennifer G
♦ Tuesday & Thursday Diva Training
Location: Campbell Community Center (corner of Winchester & Campbell Avenues)
Time: 6:00 p.m.
Coaches (rotating): Jessica H, Karla E, Michelle P, Susan B, Cindy L
♦Saturday Diva Training
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 7:30 a.m.
Coaches: Sharon C, Jennifer G, Beth D, Debbie K, Peggy L, Celeste M, Rhonda H (FitKidz), Jamal L (FitKidz)
♦Sunday Diva Training – Starts Sunday, June 22, 2008
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 8:00 a.m.
Coach: Dannetta W
Fremont Chapter
Coach: Julie L
The Lupus 5K was the first race for Megan J, a member of the Fremont Chapter of the Red Power Divas. She sent me the following email following the race:
Hello Judge C,
I wanted to start by saying thank you for the warm welcome last Sunday. I wasn't sure how I was going to feel after my first race. It was AMAZING!!!!!! I felt like I could have done anything after that. I will say I am out of shape and that I was sore for a couple of days. When I heard about Julie (Diva Julie L, Fremont Chapter Coach) doing her 1/2 marathon last year I thought wow what an accomplishment, I was so proud of her. I never thought I would be training for one myself. Julie is a great inspiration to me and I am going to try and make her proud as well as myself. Thank you again for this great opportunity and I look forward to the next race... I need to get my running shoes on and get moving.
- Megan - Fremont Chapter
Q & A
Q: Is there a right way to breathe when running/walking?
A: Not really. Some runner/walkers find that inhaling every second or third stride helps them maintain a steady breathing rhythm, but what comes naturally is the best. I do, however, recommend belly breathing which can help eliminate side stitches and allow you to take in more oxygen. Maintain an upright posture -- head over shoulders, shoulders over hips, and feet lightly touching underneath -- and inhale into your lower lungs (your stomach will rise). Start this breathing style during your warm-ups: Walk for three to five minutes, put your hand on your stomach to feel the rise and fall, and then start your training. (Jeff Galloway, Olympian and coach to thousands).
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