RED POWER DIVAS
Weekly Update
July 20-26, 2008
Coach’s Corner
Los Gatos Jungle Run 10K: Great Successes for RPD
July 13th was a beautiful day for a race, and the Jungle Run was a great event for the Red Power Divas. We had 57 RPD participants and everyone who entered the race finished and earned their medal. A wonderful time was had by all. The sea of red Diva/Divo shirts, the cheering, and the support were just phenomenal. In addition, members of our group set some exceptional milestones.
For the first time in the history of the Red Power Divas, we had two of our FitKidz (9-year-old Nick S and 9-year-old Kamera H) participate in a 10K race. They both did an outstanding job. Mary E showed great courage, tenacity, and focus as she finished her first 10K as dozens of Divas and Divos cheered. Diana O (who is trying to qualify for the Boston Marathon) set a personal record in the half marathon by completing it in less than 2 hours with an amazing time of 1:56:40. Our Divos continue to represent RPD with pride and spirit. Divos Jamal L, Cyrus G, and Pete Z finished first, second, and third for RPD with incredible finish times of 53:48, 54:43, and 57:36, respectively. At last year’s Jungle Run, Diva Elaine V entered the 10K, but we decided (because of her fitness level) she should walk only 3 miles in that race. This year, when she entered the 2008 Jungle Run, her goal was to finish the full 10K. Not only did she finish the 10K, but she also set an outstanding personal record
I also want to give special recognition and a “Diva High Five and Hug” to Peggy L. Peggy is Mary E’s coach. Peggy showed great commitment to Mary (sacrificing her own 10K personal record) as she walked step-by-step with Mary for the entire race, gave Mary encouragement and support, and refused to allow police to move them off the course. Everyone should have such a dedicated coach as Peggy. July 13, 2008, was truly a great day for our Fellowship.
Congratulations to everyone who participated and to all who chose not to participate (kudos to you for seeking balance!).
Los Gatos Jungle Run 10K Race Spotlight
There were many outstanding performances at the Jungle Run. However, the 2008 Jungle Run Spotlight is on 51-year-old Diva Debbie Mh. In 2007, Debbie was the last Diva to finish the 10K. Back then, she did not believe that she could walk and complete a 10K race. Fast forward one year later to the 2008 Jungle Run. Debbie -- now an endurance athlete -- is prepared and her goal is not just to finish the 10K, but to set a personal record. Below is an email that I received from Debbie sharing her experience.
Hi Sharon,
I don’t know how to put it in words, but THANK YOU. Last Sunday (2008 Jungle Run) was an incredible experience for me that I will never forget. My goal was to finish under 2 hours or at least faster than last year. Elaine V and I decided to walk together while waiting at the start line. We both talked about the nightmare first hill and then … it wasn’t that bad! It is a lot more fun walking with a buddy, you are right. I didn’t even listen to my music. When we hit the school grounds, Elaine said to go as fast as I could so I would make my goal. I felt so much stronger than last year. I found some Red Divas walking back to encourage us and asked them to walk the rest with Elaine. And then I started walk, running as fast as I could. I was just feeling I had nothing more to give, when I heard the yelling. I didn’t realize it was for me until you all started shouting my name. Suddenly I was running again. My daughter was at the end yelling for me too. WOW. I wanted to cry with joy but I was so out of breath. I shaved 4 minutes off my time from last year and beat the 2 hours mark by 2 seconds – 1 hour, 59 min and 58 sec. You inspire and empower as no other woman I have known. Suddenly there is a group of athletes where there never would be without your vision and love.
Thanks, Debbie M
Nutrition & Health: Q&A
My feet are a mess. Can you help?
Q: I have a corn or a wart on the bottom of my foot, and my feet always stink, sweat, and get athlete’s foot. Can you help?
A: A corn (or callus) is hardened skin that occurs in high-friction areas (the bottom of the foot, or over bony projections). They are often painful. Treatment may include foot soaks (warm water with soap), followed by abrasion by a pumice stone or corn-and-callus file, which are commercially available. Proper shoe fit, running socks, and friction-reducing insoles are also helpful. Be careful, though: corns or calluses are formed due to friction, so if you get a pedicure and they remove the callus, blisters will be the next problem you write to me about! Bottom line: If your corns/calluses aren't painful, I recommend you do not remove them!
Warts, however, are a different story. They are a viral skin infection. Usually warts appear as small and round, and are often painful. They are commonly mistaken for calluses. The distinguishing factor: When scraped or abraded, a wart bleeds, while a callus does not. Foot soaks and abrasion of the wart should be accompanied by the use of over-the-counter wart medications and/or freezing treatments. Be sure to heed all the directions on the package. If your warts do not go away with the over-the-counter product, see a dermatologist for a more powerful medication to be applied or a stronger freezing agent.
Athlete's foot is a fungal infection that occurs on the bottom of the foot or between the toes. The skin of the foot probably itches and may be blistered, red, peeling, or soft and mushy, and the foot may also smell bad. If you suspect athlete's foot, use an athlete's foot powder daily, spray your shoes with Lysol, keep the feet dry, and change socks and shoes frequently. In addition, an over-the-counter athlete's foot cream like Lamisil, Tinactin, or Lotrimin should be applied to the affected area twice daily for at least one month (even if the symptoms totally go away).
Products like DrySol can be combined with foot powders for runners whose feet sweat excessively or smell bad. For excessively dry skin, skin creams like Eucerin can be applied to the foot nightly and covered with a Baggie or Saran Wrap to help the moisturizing process.
If none of these suggestions help, make an appointment with a local sports podiatrist to get a firm diagnosis as to what is going on and a plan to help you. No one needs to suffer with these problems since they are all fixable!
Stretch of the Week: Iliotibial Band (ITB) Stretch
Excerpts from the Mayo Clinic & Runners World
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh, and knee. The ITB helps extend the knee and stabilize the leg during running/walking. Overuse and inflexibility can shorten the ITB, causing hip and outer knee pain. This is a common problem for walkers/runners.
Do This: Cross & Reach
- Stand near a wall or a piece of sturdy exercise equipment for support.
- Cross your left leg over your right leg at the ankle.
- Extend your left arm overhead, reaching toward your right side.
- You'll feel this stretch along your left hip.
- Hold the stretch for 30 to 60 seconds. Switch sides and repeat.
Don't Do This: Sit & Push
- Leaning forward (for a greater stretch) stresses the lower back and groin muscles.
- The forced muscle contraction stresses the hip and knee joints, which impedes circulation.
- The angle of the knee puts pressure on the patellar tendon of the kneecap and the quadriceps.
Training Schedule: July 20-26, 2008
The following is your training plan for July 20-26. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/
| Sun. 7/20 | Mon. 7/21 | Tues. 7/22 | Wed. 7/23 | Thurs. 7/24 | Fri. 7/25 | Sat. 7/26 |
| REST DAY | PACE DAY | PACE / HILLS DAY | PACE DAY | TECHNIQUE / INTERVALS | REST DAY | LONG DISTANCE DAY |
| Enjoy! | Level 1: 3 miles easy; Levels 2&3: 4 miles easy; All: Stretch + strength training | Level 1: 3 miles easy or 35 min. hills; Levels 2&3: 4 miles easy or 35-40 min. hills; All: Stretch | Level 1: 3 miles easy; Levels 2&3: 4 miles easy; All: Stretch + strength training | Level 1: 8x200 intervals, finish with 3 miles easy; Levels 2&3: 8x200 intervals, finish with 4 miles easy; All: stretch | All: Stretch + strength training | Level 1: 5-6 miles easy; Levels 2&3: 7-8 miles easy; All: Stretch |
FitKidz Update
Coach Jamal L
Coach Jamal L was the head and only coach for five of our RPD FitKidz on Saturday, July 12. The FitKidz in attendance included 5-year-old Liliana G, 8-year-olds Camden B and Phillip G, 9-year-old Nick S, and 10-year-old Marina D. Under Jamal’s leadership, all of the FitKidz ran a 5K. After the 5K, the kids played games and ended with what is becoming a FitKidz tradition: waterballoon tag!
We have another fun day for our FitKidz program planned for Saturday, August 9, 2008. Please bring your kids. The kids were excited to be out there and seemed to enjoy the exercise.
Training on Tuesday & Thursday: Campbell Community Center Track
We continue to have a great turnout for our evening trainings on Tuesday and Thursday. The Diva Coaches are doing a great job. Come on out and join us!
Saturday Training Preview: July 26, 2008
Join us bright and early (7:30 a.m.) on July 26th for our long distance Saturday training session at Campbell Park.
- Seminar Topic: The Importance of Proper Form in Increasing Your Walking/Running Speed
- Seminar Speaker: Divo Dr. Pete Z
Our mileage goals for Saturday are:
- Level 1: 5 to 6 miles
- Levels 2 and 3:7 to 8 miles
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.
Optional: RPD Hill Training – Starts Tuesday, July 22, 2008
As we move into the second phase of our training for the San Jose Rock and Roll Half Marathon, we will add hill workouts as an option starting this week. If you have been training at Campbell Community Center track or other types of workouts on Tuesday, you may want to add hill work as part of your training. Training on hills prepares the muscles for faster running or walking without going anaerobic. Hill work will enable you to run and walk better on all types of terrain. Our hill training will include both distance and intervals.
- Location: Rancho San Antonio Open Space Preserve
- Time: 6:00 p.m.
- Coach: Diva Coach Jennifer G – Please contact Coach Jennifer if you plan on doing hill work for this week.
- Directions: From I-280, north or south, take the Foothill Boulevard exit and proceed south on Foothill Boulevard approximately 0.2-mile to Cristo Rey Drive. Turn right on Cristo Rey Drive, continue for about 1 mile, veer right around the traffic circle, and turn left into the County Park entrance. There are several parking lots, including one designated for equestrian trailers. The trailhead for the preserve is located adjacent to the 85-car parking area in the northwest lot. For interactive Google directions, click here.
The following article is a focus on using 10-second intervals as a type of hill training.
Want to Run Fast? Run Uphill!
Just 10 seconds can make you stronger and faster--you only have to run uphill, fast.
By Marc Bloom (Runners World)
Ten seconds. That's all the time it takes to become a faster runner. Sound too good to be true? Not according to Brad Hudson, the coach of such distance stars as Dathan Ritzenhein and Jorge Torres. All you have to do is run those 10 seconds uphill--as fast as you can. "There's nothing better for developing speed and muscle power," says Hudson.
When Hudson, a 1991 and 1993 world championship competitor in the marathon, started coaching a few years back, he looked at successful programs and found they all had one thing in common: hills. And as he sifted through research, he noted that even a small amount of hill work could yield big results: a jump in leg strength, running economy--how efficiently your body uses oxygen--and aerobic capacity. "I saw the science, and then I saw the results in my athletes," says Hudson.
One of those athletes, James Carney, improved his 10K personal best last spring to 27:43 after incorporating Hudson's hill training into his routine. Torres credits hill work for putting him in contention for the 2008 U.S. Olympic team for the 10,000 meters. And Ritzenhein, who ran 2:14:01 last year in his debut marathon, believes hills have made him less injury-prone.
Of course, Hudson's athletes are professional runners, so short sprints are only part of their hill routine. But for the rest of us, 10-second hill repeats are the most efficient way to build year-round strength and speed.
Uphill Gains
Hit the hill, but make it fast and short, and you get the maximum amount of training effect with the minimum amount of injury risk. "The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Hudson. "The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued. "Running no more than 10-second repeats also reduces injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to "fall" or land, reducing impact. "Studies of sprinting uphill show that the muscles are in constant 'overload' and the nervous system is firing hard," says Hudson. "It's the same speed benefit as track sprints, but safer."
The fast pace builds speed, but it's the hill that provides the strength benefit. Running up an incline places the same demand on your muscles as weight training--your glutes, quads, hamstrings, and calves must "lift" you up the slope--but they're more specific to running. And just as with plyometrics (jump drills), the "explosive" action of uphill sprints improves elasticity in your muscles and tendons, which allows you to spring quickly into action after landing.
Hills Year-Round
To develop leg strength throughout the year, Hudson's runners do short sprints on a hill that is between a six to 10 percent grade. They tack these surges onto the end of two easy runs a week. At the start of the season, they'll log just two 10-second repeats. The next week they'll do three. Once they reach eight, they cut back to doing them once a week. The first repeat is done at a fast pace, the rest at top speed. Each repeat is followed by at least two minutes of recovery, which includes walking downhill backward to keep pressure off the knees. "They're not easy to do," says Hudson. "But the pain's gone in a second or two." And you're left with stronger, faster legs.
Red Power Divas Next Race Event: San Francisco Progressive Marathon
The next Diva Team Race is the SF Progressive Marathon. This is a great team event that will be relatively easy for most Divas, Divos, and FitKidz. If you have registered, please email me.
- What: San Francisco Progressive Marathon
- Where: The Embarcadero (south of the Ferry Building), San Francisco
- When: Sunday, August 3, 2008
- Time: 7:45 a.m. (race start)
- Distance:5K (3.1 miles)
- Cost: $35
- Website: http://www.runsfm.com/events/
5k.html
Red Power Divas/Divos Team Race Event: Plate to Plate 5K Run/Walk
- What: Second Annual Plate to Plate 5K Run/Walk Across Home Plate
- Where: San Francisco Giants AT&T Park/McCovey Cove
- When: August 24, 2008 (Sunday)
- Time: 9:00 a.m.
- Cost: $39
- Website: http://www.platetoplate.org/
Your $39 registration fee ($29 for youth 12 and under) will include the run/walk across home plate, a t-shirt, a game ticket (Giants vs. Padres) for the first 3,000 registrants, and a pre-game festival with live music, food, giveaways, awards ceremony, and kids corner. This is a great family event, BUT registration is limited to the first 3,000. If you plan to participate, register ASAP under the Red Power Divas Team.
Save the Date!
- What: Red Power Divas Family Picnic 2008
- When: Sunday, August 10th, 12:00 to 3:00 p.m.
- Where: John D. Morgan Park, Campbell
- Cost: $5 adults; $3 kids (children 3 and under are FREE)
Bring your family and friends out to join us for an afternoon of fun, food, and games. If you have not yet RSVP’d to the Evite, please do so by August 1st. If you did not receive an Evite, please email me at redpowerdivas@yahoo.com.
A handful of volunteers are needed for set-up, BBQ duty, and/or clean-up. Please email me if you can pitch in or sign up at our Saturday training session. Thanks!!
Diva Gear – By Request Only
HATS ARE HERE! Running caps and visors available this Saturday!
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.
Focus on Partners: Husband & Wife
Hi, we’re John and Courtnay… one of the husband and wife teams in the Red Power Divas! How did we come to join the Red Power Divas? Well, we both were extremely overweight. We could barely walk one lap around the track or do daily activities without feeling exhausted. This is when we decided to make a life change.
We joined the HMR program (http://www.ahealthyweight.
We never thought we would jog a mile, and finishing a 5K race was definitely out of the question. Coming to the Saturday trainings really motivated us to jog. Now, we are jogging 7 miles, completed our first 5K race (signed up for two more), and now working on running a half marathon. It has been an amazing transformation to see where we were and where we are now.
A year ago, exercise was not a part of our daily routine. Now, we are exercising everyday and are getting ready for races. Joining the Red Power Divas gave us a group that we could relate to and not feel intimidated by. Most of all, we have gained encouragement, inspiration, and motivation by our fellow Divas/Divos.
Saturday July 19th Seminar Recap: I'm A Runner/Walker… Why Should I Strength Train?
Michele Daish - CPT, Co-owner Femme Fit
www.femmefitcalifornia.com
Purpose of Strength Training
Strength training isn't just for body builders and football players. Runners and walkers can benefit greatly from a properly designed strength-training program. In fact, most runners will never reach their peak level of performance without strength training. Training methods in the past and still today have ignored the benefits of strength training. Many coaches and athletes have even avoided strength training because of the mistaken belief that the increase in muscle mass will slow down or decrease the endurance of the runner. Current research has proven that this is not true. Strength training is a vital component of any running/walking training regime.
There are many benefits of strength training. As a runner/walker the primary benefits are: injury prevention; increased power; increased speed, increased stride length and running economy.
Injury Prevention
The repetitive stresses of running places great demands on the muscles, ligaments, tendons and joints. Nothing will totally prevent the occurrence of injuries. However, strength training will provide a defense against these overuse injures. When injuries do occur, an improved level of strength will decrease the severity of injuries and decrease the recovery time.
Strength training protects your body from injuries in several ways. The muscles fibers themselves are strengthened which will help prevent muscle pulls and tears. Muscle mass is increased which will help provide support to the joints, which are absorbing much of the impact of running. All of the connective tissues, which include ligaments and tendons, are made stronger. This will help avoid strains, sprains and tendonitis.
Increased Power
In physics, power is defined as "the time rate of doing work". In terms of running, power is a function of speed and strength. More simply put, power is the result of the combination of the force or strength of your stride and the velocity or speed of your stride.
During a typical running stride, you have a very small amount of time in which to generate the force necessary to propel you forward. The push off phase of the running stride is the point at which this forward motion is generated. For a sprinter, this happens in about 0.1 seconds. For a marathon runner it is between 0.3 and 0.5 seconds. To increase running speed and economy, it is necessary to maximize the force produced without increasing the time required to produce the force. This is what improving your power will do for you.
In order to increase the power of your stride, you must increase both general strength and explosive strength. General strength will increase the size of your muscle fibers, providing a base for the explosive strength training and helping prevent injuries. The explosive strength training will improve the ability of your muscles to generate its higher level of strength, in a short period of time, which will give you an increase in power.
Increased Speed
In order to maximize your running speed, you must maximize both stride length and stride rate. If either of these is less than optimal, you will not be running at your best possible pace.
Stride length is a subject that generates a lot of controversy. You will read and hear conflicting advice on stride length. Some coaches will tell you to maximize your stride length while others tell you a short stride length is more efficient. I have spent many hours videotaping and analyzing the strides of various runners, from beginners to elite class runners. From this analysis, I have found that, without a doubt, you must maximize stride length, while maintaining stride rate, in order to run at your best possible pace. The trick is to maximize stride rate naturally. If you try to unnaturally force a long stride, you will overstride, which will cause a braking action that will slow you down and possibly cause injuries.
A naturally long stride rate comes from a smooth, low to the ground stride with very little up and down motion, strong forward knee drive and a powerful push off, in addition to several other stride elements. General and explosive strength training is the key to developing these form elements.
Running Economy
One of the most reliable predictors of running performance is the velocity at which you can run at your VO2 max level. VO2 max is simply the maximum amount of oxygen that your body can process. In the past, VO2 max was the standard measure of potential running performance. Runners with the highest lab measured VO2 max, were expected to have the best performances. We now know that the velocity or speed at which an athlete can sustain while running at their VO2 max levels is a more reliable predictor of performance. The reason for this is that velocity of VO2 max takes running economy into consideration. If two runners with identical VO2 max levels are running together, the one with the most efficient running stride or running economy, will be running faster. That is because the runner with the highest level of running economy will be able to general more speed with the same VO2 max level.
Running economy is improved by maximizing stride length, maintaining stride rate, improving running form and running smoothly and effortlessly. Strength training provides the base for all of these improvements. Nearly all of the runners that I coach tell me that their running feels smoother and they feel that they are running with less effort after a period of general and explosive strength training.
