RED POWER DIVAS
Weekly Update
August 3-9, 2008
Coach’s Corner: What’s a Fartlek?
Derived from the Swedish term that means ‘Speed Play’, fartleks can provide an excellent endurance and strength session, as well as help improve your speed and race awareness. (Fart=speed and lek=play.) Basically, Fartlek involves varying your pace throughout your run. In other words, you integrate intense sprints into your workout, followed by a recovery run or slow jog slightly below your normal running pace.
For example, if you are a beginner, you might include five short sprints -- that's every 6 or 7 minutes -- over the duration of a 45-minute run. As your fitness level improves, you can increase it to 10 sprints. I usually run 4 to 5 minutes followed by a 30-second sprint.
Here is a suggestion for an intermediate program for a Fartlek session:
As you head out for your regular run (or if you are using your treadmill), keep up the same pace for about 5 to 10 minutes. Then, kick up your pace for about 30 seconds, going as fast as you can. After 30 seconds, bring your pace back to normal until your breathing is no longer labored.
The idea here is that each time you kick up your speed, you are putting stress on your cardiovascular system, which allows your system to improve its threshold. Thus, you will be increasing both speed and endurance. If you decide to introduce Fartlek to your regular training, just remember: Listen to your body and avoid doing too much too soon.
You have to be your own coach, so push yourself to make sure you're putting out the necessary effort.
Training Schedule: August 3-9, 2008
The following is your training plan for August 3-9. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/
| Sun. 8/3 | Mon. 8/4 | Tues. 8/5 | Wed. 8/6 | Thurs. 8/7 | Fri. 8/8 | Sat. 8/9 |
| RACE DAY | RECOVERY DAY | PACE / HILLS DAY | PACE DAY | INTERVALS DAY | REST DAY | LONG DISTANCE DAY |
| SF Progressive Marathon 5K (rest day for those not participating) | REST or 2-3 miles easy; stretch; listen to your body! | Level 1: 3 miles easy or 40 min. hills; Levels 2&3: 4 miles easy or 35 min. hills; All: Stretch | Level 1: 3-4 miles easy; Levels 2&3: 4-5 miles easy; All: Stretch + strength training | All levels: 32x110 intervals or 8x200 intervals or fartleks 30 minutes, finish with 2-3 miles easy; stretch | Enjoy a day of rest, Divas & Divos! | Level 1: 6-7 miles easy; Levels 2&3: 8-9 miles easy; All: Stretch |
REMINDER… Family & Friends Picnic this Sunday, August 10th
Bring your family and friends out to join us for an afternoon of fun, games, and all-you-can-eat BBQ!
- When: Sunday, August 10th, 12:00 to 3:00 p.m.
- Where: John D. Morgan Park, Campbell
- Cost: To help offset event costs, a nominal fee will be charged: $5 adults; $3 kids (kids 3 and under FREE)
Payments can be made:
- In person: At our training session on Saturday, August 9th
- By mail: Mail your check, payable to Building Peaceful Families, to:
Building Peaceful Families
P.O. Box 261
Campbell, CA 95009-0261
Strength Training Tip: Build Speed with these Five Lower Body Exercises
Excerpt from Runners World
Strengthening your lower body is one of the best ways to build speed, says former world champion marathoner and physical therapist Mark Plaatjes. Do these five exercises two or three times a week during base training.
Single-leg Squat
Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," says coach Bob Larsen. Once you've mastered the move, add dumbbells (start with 5 pounds).
Reps: 2 sets of 10; build to 3 sets of 12
Strengthens: Quads and glutes
Balance Run
Stand on a flat-bottomed stability trainer (or a narrow board). Hold light dumbbells (2 to 5 pounds) and swing your arms in a running motion. Keep your knees slightly bent and your abs tight.
Reps: 3 sets of 30 seconds
Strengthens: Core muscles and hones balance
Heel Raises
Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).
Reps: 1 set of 8; build to 3 sets of 15
Strengthens: Calf muscles and Achilles tendon
Hamstring Push-up
Lie on the floor with your feet on a chair or Swiss ball that's against a wall. Lift your butt off the floor, then lift one leg off the ball. Slowly lower your body to the floor, using the hamstring of the supporting leg.
Reps: One set of 8 on each leg; work up to 3 sets of 12
Strengthens: Hamstrings
Plank + Lift
From a push-up position, drop onto your forearms. Focus on pulling your abdominals in. Then lift one foot about six inches (keep hips square to the floor), hold for five seconds, and repeat on other side.
Reps: Continue for 60 seconds, build to 3 minutes
Strengthens: Core and glutes individually
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 out and join us!
Saturday Training Preview: August 9th, 2008
Join us bright and early (7:30 a.m.) on August 9th for our long distance Saturday training session at Campbell Park. Our mileage goals for Saturday are:
- Level 1: 6 to 7 miles
- Levels 2 and 3: 8 to 9 miles
Optional: Sunday 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 – Continues Tuesday, August 5, 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 Green – 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.
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.
IMPORTANT NOTE:
To ensure we all sit together at the Giants game following the 5K, you must register for the Plate to Plate by August 12th. Click here to register and be sure to select the Red Power Divas as your team.
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.
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