WEEKLY SUMMARY – AUGUST 25-SEPTEMBER 1, 2007

"We are what we repeatedly do. Excellence is not an act. It is a habit." Aristotle

August 25, 2007 HUGE DIVA SUCCESS

The 10K on the Bay Race was a huge success for the Red Power Divas. Although the packed gravel course was difficult to walk/run and a few Divas were misdirected on the course and ended up doing some additional distances, the overall opinion is that it was a great race overall. We had 25 Divas who participated in a field of about three hundred participants. Each of the Divas who entered the race had a race day strategy including a projected goal finish time. What was truly wonderful about this event is all most every single Diva set a "personal record." Diana Ong ran the 10K in 51:32 minutes. She shaved six minutes off her 10 K time at the Jungle Run and placed second in her age group. Jamal L ( 15 yrs old son of Diva Peggy L) ran/walk the 10K in 59 minutes. Many other Divas set personal records as they worked on race day strategy and incorporate proper hydration and fueling. The bonus is that 50% of the Divas won wonderful raffle prizes including, free road ID's, water bottles, water containers, beautiful frame pictures and a Nano I-Pod. Congratulations to ALL. This was indeed a great day. The following is the race results including race day strategy, Pre race time goal and final race time:

2007 10 K on the BAY RACE RESULTS

PL	NAME	RACE DAY STRATEGY	TIME GOAL	AGE	BIB	SEX	FINAL TIME
2nd	O , Diana	Run & Finish	00:57:00.00	51	296	F	00:51:32.00
N/A	L, Jamal	Walk/Run				M	00:59:00.00
N/A	C, Sharon	Run 5 Min/Walk 1 Min	01:15:00.00			F	01:07:10.00
N/A	M, Elizabeth	Run	01:00:00.00	39	258	F	01:08:10.00
N/A	H, Denise	Walk/Run	01:18:00.00			F	01:16:00.0
N/A	C, Charlotte	Walk/Run	01:18:00.00			F	01:16:00.0
N/A	M , Laura	Walk / Run	01:30:00.00	44	255	F	01:26:39.00
N/A	E, Elvia	Run / Walk	01:15:00.00				01:26:00.0

N/A		L, Margaret	Walk 5 min/ Run 30 sec	01:35:00.00	55	253	F	01:28:07.00
N/A		D, Elizabeth	Walk / Run	01:36:00:00	51	218	F	01:29:55.00
N/A		H, Jessica	Walk / Intervals	01:30:00.00	32	234	F	01:30:00.00

N/A	S, Heather	Walk/Intervals	01:30:00:00	43	270	F	01:30:00.00
N/A	W , Daryl	Walk / Run	Walk	48	312	F	01:34:05.00
N/A	T, Kimberly	Walk / Run	01:40:00.00	22	285	F	01:35:58.00
N/A	T, Ginger	Walk / Run	01:40:00.00			F	01:35:58.00
N/A	C , Jody	Walk / Run	01:40:00:00	42	214	F	01:36:44.00
N/A	C, Michelle	Walk / Run	01:40:00.00	46	212	F	01:36:54.00
N/A	D, Dena	Walk	Finish	58	293	F	01:38:33.00
N/A	M, Karen	Walk	Finish	61	261	F	01:38:34.00
N/A	L, Monia	Walk	Finish			F	01:38:34:00
N/A	C, Cheryle	Walk / Run	01:30:00	57	315	F	01:42:11.00
N/A	V, Mary	Walk / Run	01:45:00.00	54	288	F	01:43:07.00
N/A	B , Nancy	Walk	Finish	54	207	F	02:07:00.00
N/A	B , Donna	Walk	Finish	52	202	F	02:07:26.00
N/A	I, Maria	Walk	Finish	48	237	F	02:07:30.00

The following emails received 8/26/07 from Diva partners Heather and Jessica regarding the 10K 0n the Bay:

Hi Sharon,

Just wanted to share with you how GREAT I'm feeling this morning about our results at yesterday's 10K on
the Bay. Jessica and I had hoped to finish the race in 90 minutes (a very aggressive goal); we ended up
finishing in 92 minutes. However, this is NOT a disappointment!! Turns out, we've significantly
IMPROVED our 10K finish time compared with our finish
at the Jungle Run:

Turns out (according to the official results), Jessica and I finished in our GOAL time of 1 hour 30 minutes!!
Better yet, we shaved 8 minutes 44 seconds off our Jungle Run 10K time!!!

>> Los Gatos Jungle Run 10K: 98 minutes 44 seconds
>> 10K on the Bay: 92 minuets 4 seconds
>> Improvement: 6 minutes 40 seconds!!!

We were almost SEVEN MINUTES FASTER after just one additional month of training -- WOO HOO!!! (Intervals and stairs really DO work!!) Thank you so much for your ongoing support and
encouragement. We truly appreciate YOU!

GO DIVAS!!

- Heather S.

Sharon
I must say it’s been great training with the Divas. Neither Heather nor I would have had the motivation or interest on our own to take this on ourselves. Honestly, 6 months ago I would have laughed at her for even suggesting we should go on a 2 mile walk let alone a 1/2 marathon. We have definitely grown from this experience together and with the other Divas.

Sharon, you are definitely an inspiration - your positive and motivating personality really helps. I wish my college coaches had your spunk, tenacity and desire – it really rubs off through your leadership. Thank you!

Jessica H

Happenings at Saturday Training on Los Gatos Creek Trail August 25, 2007: There was a small but mighty group of Divas training at the Los Gatos Creek Trail on Saturday. Overall it was a great day of training as most of the Divas ran/walk 8-10 miles. Report from Michell P and Toni T.

• Fashion Diva: Anonymous Report: On Saturday there was one Diva on the Los Gatos Creek trail who was dressed like a Diva Fashion Plate. Everyone thought she was wearing a new Diva shirt as she was proudly prancing and shaking her hips down the trail. The Divas became instantly jealous and wondered why Diva Sharon had secretly given a new Diva shirt to "Fashion Plate". But as the Divas who were watching her in awe came closer to "Fashion Plate" they discover that her Diva shirt was not a new model after all. "Fashion Plate " in her haste to get dressed that morning, put her Diva shirt on backwards. When her fellow Divas confronted "Fashion Plate" with this news, between their laughter, she simply replied that she knew the Diva shirt was on backwards but she decide to start a new fashion trend. ("mmmmmmm") So "Fashion Plate Diva" invites any Diva who has a desire to be a member of the "Cool Diva Fashion Group" ( she is currently the only member) please feel free to wear your Diva shirt backwards next Saturday.

DIVAS FINAL TEAM EVENT OF THE SEASON
I would love to have all Diva’s make a commitment to participate in the Rock & Roll if it has a role in your seeking balance.

• BELOW: DIVAS WHO WE HAVE LISTED AS REGISTERED FOR THE ROCK & ROLL. WE HAVE 70 DIVAS REGISTERED AT THIS DATE:

(If you have registered and you are not on this list or I have you listed and you have not registered, please contact me.)

Jody C Rhonda H Debra R Ann H Laura M Mary V Melanie R. Sandra E Kristi P Debbie M Virginia M Suzana G Lisa S Yen G Denise L Ericka C Michele G Heather S Michelle C Sandra W	Judith H Leo H Charlotte C Emily B Deborah R Mary R Tina M Elaine V Susan B Lindy B Cammie C Ginger T Diana O Anita O Carrie I Amanda V Cheri F Geri F Carolyn N Sandra W	Adrienne P Genavae D Rolanda P Nancy B Julie L Pam C Peggy L Jamal L Mariam G Susan H Virginia R Debbie K Maria I Veronica M Virginia M JoAnne M Sharon C Jessica H Beth D Dannetta W	Marla J Anna S Nancy B Carrie Z Yvette K Darly W Rita Z Denise H Russ W Sabrina F

Rock 'n' Roll Corral System - Diva Race Day Strategy to Consider A corral system will be used at the San Jose Rock 'n' Roll. The following is their description of this system: A corral system assures a smooth start to your race. You will be assigned a race number and corresponding corral based on your projected finishing time - the faster your time, the closer your corral will be to the start line. Each corral will have 1,000 numbers assigned and will be labeled accordingly (i.e.: Corral One is for numbers 1000-1999). At 7:15 a.m., you will be invited to enter your corral. Please enter ONLY the corral that corresponds with your race number. DO NOT attempt to enter a lower or "faster" corral. There may be more than one corral for a specified finishing time (i.e. there are several 2 1/2 hour corrals). All corrals are co-ed. If you believe that you have been assigned to the wrong corral, pick up your race number, then proceed to the Corral Change table in the Packet Pick-Up area of the Expo. There will be NO corral changes race morning.

DIVA VOLUNTEERS NEEDED!!!!!!!!!!
Remember even if you are not walking or running, you can still be part of the Rock 'n; Roll Half Marathon! Volunteers are needed!!!!!!!!!!!!!! If you are a Diva and you will not be running/walking in the event or if you have family or friends who are interested in volunteering, please have them contact me. Volunteers will be needed to set-up and breakdown the Red Power Diva booth at the finish line, and monitor the booth during the event.

Thursdays Training – Campbell Community Track 2007
This week’s training calendar recommends on Thursdays that you continue to work on intervals including Fartleks. We also have added a series 8/30/30 intervals. (1) Two miles warm up (2) After warm-ups, two set of thirty (30) yard sprints for each lap for a total of four laps ( one mile). Two miles warm down to finish. These 30 yard intervals are designed to work on speed through the finish line. Note: Continue to work on your stair training at appropriate times during your intervals.

Saturday’s Training Campbell Community Park- September 1, 2007
First 24 People Receive HMR Nutrition Bars
Start Promptly at 8:00 a.m. – Introduction, Announcements, and Raffle
Seminar: 8:15-8:30 a.m.
Distance for Saturday: 8-10 miles ( option of walk/run whatever miles fit your training schedule)
Training Focus: Race Day Strategy Timing and Pacing - What type of race do you want to walk or run for the Rock ‘n’ Roll: The following is some questions you may want to consider:
1. Walk only. Run Only. Combination of Walk and Run (how many minutes are you going to run compared to the number of minutes you are going to walk?)
2. What is the time per mile that you want to accomplish?
3. Who are you going to race with a partner, group or alone?
4. When are you going to hydrate? (.i.e. mile 2-4-6-8-10-12)
5. What type of fuel are you going to use? (.i.e. sports drinks, gel, bars or combinations)
6. When are you going to fuel?
7. Are you using the athletic equipment now that you will be using for the race? (shoes, water bottle/container/ fuel belt, hat, sunglasses, etc)
8. Do you have identification for the race?

Food for Thought: "We are what we repeatedly do. Excellence is not an act. It is a habit." Aristotle
Saturday Seminar Topic: Race Day Strategy- Tempo Runs- Divas 12 Mile run


COMING SOON!!!!!!!!!!!!!!!!!!!!

CAMPBELL COMMUNITY PARK TRAINING, SATURDAY, SEPTEMBER 8, 2007
Red Power Divas 20K on the Trail Race

Event Date: Saturday, September 8, 2007
Location: Campbell Community Park- Entrance to Los Gatos Creek Trail, Campbell, CA
Race Event: 12 miles
Course Profile: Los Gatos Creek Trail – Flat and Fast
Start Time: 7:00 a.m.
Two Fueling Stations – One station at Campbell Park and one station at Los Gatos High School
PLEASE NOTE: No Seminar


BIG DIVA THANK YOU: Diva Karen H for the donation of three boxes of chocolate HMR Health Bars ( 72 bars) to the Red Power Divas. And Diva Diana O will continue to donate bagels and bananas for the rest of the Saturday training sessions. Karen and Diana your generosity is very appreciated. Thank you.


Divas Rock
Sharon

Stress Tip (#5) - by Yvette K.

Tip #5:

Control Freaks, Ask for Help!! (Especially when you DON’T need it – practice will make it easier to ask when you really do need help.) If any of you stressed-out Divas are like me, emotional tension often comes from wanting it all, and being told that YOU CAN DO IT! Well, we CAN do it…but not as effectively alone as we would with help. I believe humans are gregarious for a reason: in every way we are better when we work together – admit we can’t do it all…all at once!

As Divas, we are practicing helping each other, and accepting the help of those around us. Not walking alone. Offering water, support, hugs and high-fives. Offering ears, hearts, and friendly chit-chat! We are a SAFE place for Control-Freaks (you know who you are) to practice letting go, admitting we are not always in control, and allowing a restfulness of simply being curious, learning and trying out something new.

If you find yourself stressed out, give up the control! Find trust! Ask for help! And then be grateful, and peaceful, and accepting, of the generosity all around you.

WEEKLY SUMMARY – AUGUST 20-24, 2007

NEXT DIVA RACE EVENT – SATURDAY, AUGUST 25, 2007


The next Diva Team event is the 10K on the Bay. (We are substituting this event
Date: August 25, 2007 (Saturday)
Location: 4901 Breakwater Drive, Hayward, CA
Start Time: 8:30 a.m.
Cost: $25
Course Description: Flat, on gravel/paced dirt, and along the beautiful Hayward shoreline.
Website: www.10konthebay.org

The 10K on the Bay appears to be a better organized event and it is a beautiful course. This event is the same date as the IWalk. If you have registered for the IWalk, please let me know and you will be reimbursed.

For those participating in the 10K on the Bay Refer to the attachment below with race day information.


DIVAS FINAL TEAM EVENT OF THE SEASON
The San Jose Rock & Roll is the final Diva Team race of the season. The goal is to have full Diva participation. For those who have been training, I know that there are some of you who have doubts about whether you can even do a half marathon. Others want to try but have doubts about whether you can finish within the four hour (240 minutes) time limit. And we have Divas because of physical limitations will not be able to complete a half marathon this season. There is a place for all Divas in the Rock & Roll. There are many options for you to explore. The Divas who have been training will complete the half marathon. Those who feel they will not finish within the time limit; you can start an hour before the official start of the Rock & Roll. You will not have an official chip time. If you are not cable of doing a half marathon, you can walk a 10K or a 5K route on the half marathon course. You will not have an official chip time. Or if you cannot participate in the walking or running part of the race at all you can be a Diva volunteer. I would love to have all Diva’s make a commitment to participate in the Rock & Roll if it has a role in your seeking balance.

We have approximately 80- 100 women who are actively training with the Divas whom at the beginning of the season indicated their goal was the Rock ‘n’ Roll. Can you imagine the power of being part of 80-100 red shirted women who have trained together, sweated together and supported each other, converging on the Rock ‘n’ Roll as a TEAM? It will be an awesome sight to behold and even greater to be part of such a powerful group. PLEASE REGISTER.

DIVAS WHO I HAVE LISTED AS REGISTERED FOR THE ROCK & ROLL
(If you have registered and you are not on this list or I have you listed and you have not registered, please contact me.)

Jody C. Rhonda H Debra R Ann H Laura M Mary V Melanie R Sandra E Kristi P Debbie M Virginia M Suzana G Lisa S Yen G Denise L Ericka C Michele G Heather S Michelle C Sandra W	Judith H Leo H Charlotte C Emily B Deborah R Mary R Tina M Elaine V Susan B Lindy B Cammie C Ginger T Diana O Anita O Carrie I Amanda V Cheri F Geri F Carolyn N Sandra W	Adrienne P Genavae D Rolanda P Nancy B Julie L Pam C Peggy L Jamal L Mariam G Susan H Virginia R Debbie K Maria I Veronica M Virginia M JoAnne M Sharon C Jessica H Beth D Dannetta W

Diva Fitness Tip for the Week - by Diva Fitness Expert Debbie K

Epsom Salt Bath - "Miracle in a Box

This is my favorite remedy for aching muscles after a long training walk, the Epsom Salts eases the soreness out, and helps replenish the magnesium and potassium we
lose during training. This really works! Ideally you want to take your Epsom Salt bath within a couple hours after finishing your training or event, however you still derive benefit as long as take the bath on the same day. The sooner you get into the Epsom Salt Bath, the sooner you feel better

Saturday Training on August 25, 2007: There will not be a seminar. Diva Michele P will lead the training at the Campbell Community Park on Saturday, August 25, 2007 for Divas not participating in the 10K on the Bay. Saturday training miles are 10K or higher.

Diva Spotlight – Training Pacing
The emphasis in the next few weeks as we march toward the Rock ‘n’ Roll is for each of to develop a race day strategy. The following Divas have been working on race day strategy and are getting good results. I spotlight these Divas because their race day strategies are all quite different but effective for them.

PEGGY I: Peggy’s strategy is to walk for four minutes and run for 30 seconds. As a result of incorporating this strategy into her game plan today for the 10K, Peggy achieved a PR (personal record). Her splits were 14 minute miles which is the best in her life. CONGRATULATONS. Peggy started with a partner but her partner was not at a pace Peggy wanted to set. Congratulations to Peggy and her partner for recognizing this and allowing Peggy to charge ahead. Peggy is looking forward to sharing this strategy with her 15 year old son Jamal who will be her partner in the Rock ’n’ Roll.

HEATHER S and JESSICA H- Heather and Jessica’s strategy is to alternate between walking a mile and doing timed intervals for a mile. As of developing this strategy today, they cut off 7 minutes off their 10K. That is huge. CONGRATULATIONS.

DIANA O - Diana runs, runs, runs, and runs some more. She runs alone primarily because there is no Diva that can maintain her training pace. She is currently pacing below nine minutes a mile. Her strategy over the next few weeks is to reduce her time per mile so she can break two hours for the half marathon. Her strategy also includes running 12 miles on Saturdays. CONGRATULATIONS.

NOTE: All the Divas spotlighted above were hydrating properly and fueling their bodies.

REMINDER:
Training Focus: Timing and Pacing - What type of race do you want to walk or run for the Rock ‘n’ Roll: The following is some questions you may want to consider:
1. Walk only. Run Only. Combination of Walk and Run (how many minutes are you going to run compared to the number of minutes you are going to walk?)
2. What is the time per mile that you want to accomplish?
3. Who are you going to race with a partner, group or alone?
4. When are you going to hydrate? (.i.e. mile 2-4-6-8-10-12)
5. What type of fuel are you going to use? (.i.e. sports drinks, gel, bars or combinations)
6. When are you going to fuel?
7. Are you using the athletic equipment now that you will be using for the race? (shoes, water bottle/container/ fuel belt, hat, sunglasses, etc)
8. Do you have identification for the race?


Alternative to 10K on the BAY - Email received from Debbie K 8/18/07
Hi Sharon

Both Emily and I are planning to walk a different trail next week since you and some of the Diva's will be doing the event in Hayward. We would welcome other Diva's who want to join us for our walk on the Sawyer Camp Trail - really beautiful trail, all paved like Campbell, water and plenty of portable bathrooms (nice ones).

Emily and are planning to do a 10-mile walk. The course is well marked with mile markers so there is no guess work. For Diva's who are not able to walk 10-miles we would propose they start their walk a bit later - 8:00 a.m. Emily and I will be starting our walk either at 6:30 or 7:00 a.m. We would go out and walk for an hour+ and the would return back to the start to meet the other Divas at 8:00 a.m. Since parking can be challenging when starting after 7:30 a.m. people need to factor in extra time for parking to ensure they can start their training on time.

Below are the directions. Note, there is very little parking available so people often park along the road. -car-pooling is an excellent option - someone could probably get a ride with Emily too.

Directions to Sawyer Camp Trail
* From San Jose area you want to allow 40-45 minutes driving time

From the South Bay

Take 280 North to the Bunker Hill Drive Exit
Make a left onto Bunker Hill Drive and go across the freeway
Turn Right onto Skyline Boulevard
Go about 1/2 mile down to the Sawyer Camp Trail South End, parking lot on left. The other parking option is turn right at the stop sign by the main gate area and park anywhere along the road (sorry can't remember the name of the street, however you can only turn right from Skyling Blvd.

From the East Bay

Take 880 to the San Mateo Bridge (highway 92)
Continue on Highway 92 after leaving the bridge until you come to 280
Take 280 North to the Bunker Hill Road Exist
Make a left onto Bunker Hill Drive and go across the freeway
Turn Right onto Skyline Blvd. go about 1/2 mile down to the Sawyer Camp Trail South end, parking lot on left

From North Bay

Take 280 South to 92 West
Turn right onto Skyline Boulevard at the end of the exit ramp
Go about 1/2 mile down to the Sawyer Camp Trail South End, parking lot on left

After the walk Emily and I will be heading over to Buck's to refuel which is a great place in Woodside. Have you been there? It is easy to get to Buck's too from Sawyer Camp, just head South on 280 and take the Woodside Road Exit.

For any Diva's who are interested in joining us at Sawyer Camp, please have them contact Emily directly to work out the logistics in terms of start time, car-pooling, directions, etc. Of course they can contact me too (408-24-5257) or send me an email too

Seeking Balance- I will be on vacation next week, therefore I am sending out the Weekly Summary early. I am retuning Friday afternoon, August 24. If you email me I will return emails at that time.

Have a Great Weekend
Sharon

Stress Tip Series (#4) - by Yvette K.

Tip #4:

Get in touch spiritually: With whatever works for you. When my spirit is at peace, stress is banished! For me, reading and (I found out last year) running turn out to be incredibly relaxing spiritual outlets for me.

No church I’ve ever been in has drawn me more deeply to humankind than great fiction. For me, stories and words are a release that makes my heart know hope and lightness! If this is also the case for you, set a timer and READ! Escape into a great book, some beautiful poetry or the writings of someone whose ideas you admire. Let your stress melt away as you immerse your brain in something you love – whatever that is for you.

Similarly, when running my first half marathon over a year ago, the ‘runners high’ struck me the way I imagine holy men and women probably hear the voice of their gods or goddesses. I had a sudden realization, as I ran through the Forest of Nisene Marks: Alone on a dirt trail, past redwood trees, over gnarled roots, around dirt outcroppings in the cool, bright shafts of sunlight…

I realized that I was traversing a truly beautiful natural space… I was just passing through. The space wasn’t mine, and in fact, I realized that the only “space” I could truly ever really call my own was everything from my skin - inward.

Maybe that isn’t such a revelation, but the thought has stuck with me and made me more deeply respectful of the fact that everything around me is not “mine.” I can act upon it and do good in the world, but the only thing I can truly own and control is within the boundaries of my own body. This allows me to “let go” of things outside my control that previously “stressed me out” more often. Not always – I’m not moving to the top of a mountain yet! Remember to keep the spiritual strength and knowledge you have within you close to the surface. Choosing to listen to our internal spiritual guides can help us in horrible moments to breathe, recognize stress, and let it go.