Coach’s Corner: Race This Sunday!!
Date: Sunday, July 13th
Time: Divas arrive at
Where:
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). If you have registered for the Jungle Run and did not get a discount, please send your name and amount paid to redpowerdivas@yahoo.com. You will receive a discount voucher that can be used for a future race event.
All Divas and Divos should arrive no later than
NOTE: If you have a problem on Sunday, July 13th, and cannot make the event or you are going to be late, please call my cell phone (510) 882-4334. I will have it on starting at
There are only 50 spots left for the 2008 event. They are available on a first-come, first-served basis. The Jungle Run organizers will not hold spots. If you intend to register the day of the event, please arrive at one of the packet pick-up locations early.
Pre-Race Packet Pick-up
The Los Gatos Jungle Run Half Marathon and 10K will be using timing chips this year and will not be mailing out any of the pre-race materials (bibs, chips, etc). You can pick up your race packet at The Nike Store at Westfield Valley Fair and The Runner's Factory in
Option 1:
When: Friday, July 11th -
Where: The Nike Store at Westfield Valley Fair, 2855 Stevens Creek Blvd., Santa Clara, CA 95050
Option 2:
When: Saturday, July 12th -
Where: Runner's Factory,
Packet Pick-up & Race Day Registration
Packet pick-up and race day registration will also be available, if the event is not sold out, for an additional $10. On race day, look for the Registration Area near the south end of the Los Gatos High School Football field from 6:00 a.m. to 7:00 a.m.
Saturday Training Preview:
Join us bright and early (
Our mileage goals for Saturday, July 12, are:
¨ Level 1: 5 to 6 miles
¨ Levels 2 and 3: 6 to 7 miles
Optional: Sunday Diva Training
Location:
Time:
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 Schedule: Week of
The following is your training plan for the week of July 6-12. 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. 7/6 | Mon. 7/7 | Tues. 7/8 | Wed. 7/9 | Thurs. 7/10 | Fri. 7/11 | Sat. 7/12 |
| REST | PACE/HILLS DAY | RECOVERY | PACE | TECHNIQUE | REST | NO SEMINAR TODAY |
| Enjoy. | Level 1: 3-4 miles stroll or 35 min. hills; Levels 2&3: 3-4 miles easy or 20 min. hills; All: Stretch + strength training | All: Optional cross-training not to exceed 40-60 minutes total + stretch | Level 1: 3-4 miles easy; Levels 2&3: | Level 1: 3-4 miles brisk; Levels 2&3: 4-5 miles brisk; All: Work on race pace with partner + stretch | All: 1-3 miles easy; stretch + strength training | Team training for those NOT participating in Jungle Run; REST DAY for those participating in Jungle Run |
Training Tip: Practice Makes Perfect
Excerpt from Nike Email
- Efficient running form is integral to avoiding injury and conserving energy so you can apply that energy where you most need it. (Think: Breeze up hills, 3 more miles? Sure, no problem! I just ran faster than I ever have before!
- Stay relaxed. Don’t tighten your jaw, shoulders, eyes, hands, or any other muscle. Hands should be lightly clasped with thumbs gently sitting on top of index finger
- Bend arms at a comfortable 90-degree angle. Don’t cross your right hand to the opposite side of your body or vice versa.
- Be level-headed. Move forward, don’t bounce up and down or move side to side.
- Training runs are meant to be comfortable, not a competition. Run at an easy pace, such that you can comfortably hold a conversation.
- Refrain from going out too fast in the beginning; it’s a boost of confidence to increase speed towards the end of your run, instead of slowing down.
Nutrition & Health Tidbits
Diva Karen Handy, MPH
Manager, Nutrition Services and HMR Weight Management Program
Dietitians’ Picks for Best Summer Weight Loss Foods
- Chilled soups, such as gazpacho or cucumber-dill that contain lots of chunky vegetables are not only a refreshing way to start a meal, they may help us eat fewer calories overall. Research shows that starting a meal with a low-calorie, broth-based soup will help you feel full sooner and you’ll eat fewer calories for the entire meal.
- Watermelon, both sweet and juicy, can satisfy the need for something sweet as well as help you feel full.
- Grilled vegetables and fruit: grill in bunches (e.g., onions, peppers, asparagus, zucchini, portabello mushrooms) and keep in your fridge to make veggie fajitas; grilled vegetable pizzas; grilled vegetable, ricotta and fresh herb pasta; grilled peaches, pineapple or bananas for dessert. Any time you add vegetables and fruit to your dish, you are automatically lowering the average calorie per bite!
Healthy Barbecue Swaps
A traditional barbecue meal (like a cheeseburger, a pork sausage, a scoop of macaroni salad, a handful of barbecue chips, a glass of lemonade, all topped off with apple pie a la mode) may be lots of fun, but will also load you up with lots of calories, saturated fat and sugar! If you want to make some heart healthy changes to your diet, here are some easy barbecue substitutions:
- Lean poultry or soy sausages
- Skinless chicken breasts, chicken, fish or vegetable kabobs
- Grilled fish
- Grilled veggies, baked white or sweet potato, or corn on the cob as a side dish
Stretch of the Week:
Excerpt from Runners World
You've seen it a zillion times -- a runner with one leg up on a car/bench/fence, reaching for his toes. But this classic hamstring stretch is doing more harm than good. When you try to lengthen your hamstring with this pulling motion, the muscle protects itself by contracting. This defeats the purpose of the stretch and increases your injury risk. What's more, this stretch puts pressure on all the muscles from the ankle to the back. Instead, try our "active-isolated" method that targets just the hamstring to ensure you are getting an effective stretch without harming other areas of your body.
Do this: Upright hamstring stretch (no bending!)
- Stand on one leg with knee slightly bent.
- Hold your other leg under your knee so that your hamstring is parallel with the floor.
- Contract your quadriceps while extending your heel straight out in front of you.
- Hold for two seconds, then bring your heel back under your knee.
- Repeat 10 times on each leg.
Don’t do this: Reach for your toes
- Causes back strain
- Stresses and contracts your glutes
- Causes your hamstring to tighten up in an eccentric contraction
FitKidz Update
Coach Jamal Lowe, Rhonda Hadnot, Michele Peterson and Gil Ong
We’ve planned another fun day for our FitKidz program this Saturday, July 12, 2008. Please bring your kids. 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 toss at the end.
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
- Planning is now underway for our 2008 Family Picnic
- Join us for an afternoon of fun for the entire family
- More details to come…
Human Interest Story: Supermom Gives Birth to Six, Runs Marathon
By Mike Celizic, TODAY SHOW
Submitted by Diva Anita Ong
Call Jenny Masche the
But how could a mother of one newborn, let alone six, find the time and energy to train for and run a 26.2-mile race?
“Because they’re good sleepers,” Jenny Masche told Meredith Vieira during an exclusive interview on TODAY Thursday in
Jenny was holding one of the sextuplets, Bailey, as she spoke. Her husband, Bryan Masche, held another, Cole, and grandparents Laura and Bill Masche and Sue and Bob Simbric held the other four — only one of whom was sleeping.
The babies were tired and some of them were fussing, but Bryan Masche said that the amazing thing about their first year is discovering “just how good they’ve been. They don’t fuss a lot. They’re not really big complainers. They’re just really good babies. They sleep well. It really is less scary than I made it out to be in my mind.”
A difficult delivery
“It was really scary because I thought, ‘Am I going to be healthy now to take care of six babies?’ ” she said, choking up at the memory. “I remember my body was trembling, my lip was trembling and being terrified.” As the babies spent their first weeks of life in neonatal intensive care, Jenny stayed in bed, recovering from the trauma of the birth. “I was on bed rest for so long, all I could imagine was being able to run again,” she said. “I said, ‘When my kids turn 1, I’m running a marathon.’ ”
So, on May 31, less than two weeks before the sextuplets’ first birthday, Jenny entered the Rock ’n’ Roll Marathon in
Pushing past the walls
“The marathon was so fun for me — until I hit 21 miles,” Jenny recounted. “Then you hit a wall. You push through and you’re so exhilarated.” It’s not unlike raising six children through the first year of life, she added. “I hit walls taking care of them sometimes. I don’t want to get out of bed. But then you push past them and there’s something exhilarating on the other side.” It has been a lot of work, the Masches admitted. “Laundry is a never-ending process,” Jenny told TODAY. “We get them up, we feed them, change them, play with them, go for a nap, get them up, feed them, change them, play with them, they go for a nap. The routine is definitely the key to our success.”
The Masches and their parents briefly introduced each baby to TODAY viewers. Jenny held Bailey. “We call her the boss,” she said. “She’s very strong-willed. She’s very mature for her age.” “This is Cole Robert,”
An exciting marathon
The Masches’ gratitude for their bounty of babies came through clearly. “It may be the marathon of life, but it’s an exciting marathon,”
“If you have one baby, you get to focus on one baby,” she said. “They have to take turns; they have to be really patient.” The sextuplets each weighed between 2 and 3 pounds at birth. They came home over a period of several weeks after their births. Cole, who needed minor surgery to correct a hernia at his belly button, was the last to come home. Today, the toddlers each weigh at least 20 pounds and are thriving. Their parents wouldn’t change a thing.
“When you first hear you are going to have six babies you think, this is impossible, we’re never ever going to survive this,” Jenny told TODAY. “It’s actually been just a wonderful adventure.”
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