Coach's Corner
First, let me wish you all great health and happiness during the holiday season and all through the New Year. There is plenty to cover in this December issue of the Red Power Divas Newsletter – from New Diva Chapters to Post-Season Training to Upcoming Events – so please read on… and I’ll see you on the trail!
Red Power Divas & Building Peaceful Families
In 2004, I founded the non-profit organization Building Peaceful Families (BPF). BPF is dedicated to helping families develop and maintain violence-free homes through educating targeted populations and through hosting special events to celebrate the value of a healthy lifestyle and responsible parenting. The Red Power Divas group is a part of the Building Peaceful Families organization.
Holiday Adopt-a-Family: BPF has adopted a very deserving family-in-need for the 2007 holiday season. The attachment describes this family’s needs in greater detail. I am sure that many of you are giving a lot during this holiday season; however, if you could open your hearts and donate an item to our adopted family -- even something as simple as a roll of toilet paper (a purchase that many of us take for granted) -- it would be truly appreciated. Please contact me via Diva email to make a donation.
New Diva Chapters
I am happy to announce that we’ve added two new local chapters to our growing Diva family – one in Fremont and the other in Pacifica. Welcome new Divas and Divos!
Fremont Chapter: Diva Julie L is our newest Support Coach for the Red Power Divas Fremont Chapter. Julie has recruited three new Divas -- Megan J, Jill G and Callie G -- who have started their off-season training. Anyone living in the Fremont area who is interested in joining the local Divas chapter, please email Julie.
Pacifica Chapter: Divo Leo R and Diva Virginia R have formed the new Red Power Divas Pacifica Chapter. Leo and Virginia are great role models. In conjunction with leading the RPD Pacifica Chapter, they’ve also founded the Skyline College Runners Club. Anyone living in the Pacifica area who is interested in joining the local Divas chapter, please email Leo.
Happy Birthday Divas!
Wishing a very happy birthday to all of the following December Divas:
12/2: Rita Z
12/5: Karla E
12/9: Virginia M
12/15: Karen H, Jennifer G, Sharon C
12/16: Nancy H, Donna B
12/18: Gay K
12/19: Callie G
12/21: Kathy T, Courtnay C, Rocio M, Virginia R
12/23: Linda D
12/25: Deborah R, Mary R
12/27: Virginia M, Lisa L
12/29: Lucinda R
12/31: Kaleolan C
Diva Spotlight
One Person Can Make a Difference: Diva Christine H
Our fabulous Diva Christine H has the December Diva Spotlight shining on her face. Christine is a wonderful example of how one person doing one small thing can make a BIG difference.
Christine has been a Deputy District Attorney for twenty years, with eight of those years assigned to the Santa Clara County District Attorney’s Dependency Unit. Lawyers on this unit represent children who have been neglected or abused by their parents or caregivers. The District Attorney’s office has a contract with the County of Santa Clara to represent these children. Christine loves working on this Unit because it gives her the opportunity to help children in small but significant ways.
On December 6, 2007, Christine sent out this email to a handful of people hoping to get a few letters of support:
Dear Friends,
The Board of Supervisors is going to decide whether to terminate the District Attorney’s contract on Tuesday, December 11th. If any of you feel so inclined to write them a letter on the District Attorney's behalf that would be great. You can just talk about the DA's work representing children based on what you know about me and my work. It can be simple and just stress that foster children deserve quality attorneys and money shouldn't be an issue. Plus, we have relationships with our clients that shouldn't be severed. And we have resources that no other firm can offer. We care and have cared for over 20 years.
Email sent out on December 12, 2007:
Hi Friends,
First, thank you all for spending your valuable time writing letters on behalf of the attorneys who represent children in Santa Clara County. I have amazing news.
Today, the Board of Supervisors voted (4 to 1) to let the DA's finish our contract representing abused and neglected children in Santa Clara County. The contract ends in July of 2009. I think I need to stress how unbelievable this is because as of 2 days ago we were told that the entire board had decided to vote in favor of early termination of the contract. In fact, the issue was on calendar today to simply vote to terminate (a calendar for issues where the Board has made a decision).
But instead, a miracle happened. They took it off that calendar at the last minute and put it on the calendar for discussion. Two people spoke on our behalf. First, the DA, Dolores C, argued why it wouldn't serve our kids to terminate early. She did a terrific job and I am so proud of her. Then, the president of the Foster Parent Association spoke. She spoke about the children and the foster parents who take care of them, feed them, clothe them, love them until their parents can reunify with them...or not. She talked about the attorneys who have long standing relationships with these kids and how were are the only ones who care and listen to foster parents. The board voted. They voted not to terminate.
There were well over 200 letters sent to the Board over the last couple of days!!! I am so proud of you guys for doing this. And for the wonderful, wonderful foster parents for stepping up to the plate. It actually worked. Thank you all so much.
But here is the best part. Today was our dependency team Christmas lunch. We were all pretty sad and down in the dumps. Not a lot of spirit. A noon I was slowly walking into the conference room where our wonderful staff had prepared this beautiful lunch. I was stopped by my secretary who said there was a call. At first, I said, no I am going to the lunch. Everyone else was wandering in also. She said that I had to take the call, it was Rolanda. (Diva Rolanda PD is an Assistant District Attorney.) I said OK. Well, Rolanda was very excited. She told me that minutes before noon, the board voted to keep us. I started screaming to the team. It was a sight to see. People were crying, hugging each other, grabbing the phone in disbelief. What a wonderful Christmas gift. So many members of the team had been praying and, in fact, had their entire church congregation praying. It was a miracle. Trust me, we were told, there was no chance… no chance.
Needless to say, our Christmas lunch was much happier after that. We know we have only bought ourselves another year and a half. The board has made it clear that when the contract expires in 2009, they will not pay anymore of their share to keep us. But now we can look at grants, etc., to find other ways to pay the money the county has been paying for the last 25 years. And worst scenario we will stop representing kids, but at least we will have time to do a decent transition and not just be put in a situation where we have to dump our kids into another lawyers lap with in a few short months. I have some clients that I have represented since infancy and they know me and trust me and rely on me. These kids are moved from foster home to foster home, from school to school, from relative to relative...and none of it is really their fault. The one thing that is consistent is their lawyer. So, this way, we can at least do the transition with dignity.
Thank you all for your help. I was told that it was the letters that made a difference. You have all made this a wonderful Christmas for many kids who have one less thing to worry about in their troubled lives.
- Chris
Divas Active in the Post-Season
Although it’s officially “off-season” for the Red Power Divas, we’ve still had a few opportunities to get together, put on our racing shoes, and hit the trail. The following is a summary of recent activities and a list of the Divas and Divos who participated.
Applied Materials Turkey Trot: More than 20 Divas started Thanksgiving Day with a burst of fitness by participating in the 3rd Annual Applied Materials Turkey Trot. This was a great event for the whole family… over 6,000 people participated! There were eight different races for participants to select from, including a 5K and 10K run through downtown San Jose and the beautiful Guadalupe River Park Trail. In addition to cheering on the Divas in the 5K and 10K, the two most exciting races of the day were the “Kids Fun Run” for children ages two through nine and the “Elite Athlete 5K” featuring some of the fastest runners in the world with a prize purse of $19,700.
Diva participants included: Sandra W; Mariam G; Anita O; Diana O; Virginia R; Leo R; Peggy L; Jamal L (Peggy’s 15-year-old son); Kristin P; Michele P; Susan H (and her three adult children); Mary R; Elaine V; Amanda V Beth D Rita Z (and her daughter and nephew); Christine H; Cindy L; Rolanda P,D; Genavae P D; Emily B; Kendra B; Linda A (and her entire family) husband Tony, and their two children.
Stanford Habitat for Humanity – Personal Best! Diva participants included: Rhonda H; Nancy B; Sandra W; Mariam G; Carrie I; Anita O; Diana O; Virginia R; Leo R; Peggy L; Jamal L (Peggy’s 15-year-old son); Jennifer V; Debbie K; Karen H; Jody C; Marla J; Pam C; Jennifer G; Karla E; Kristin P; Michele P; Susan H(and her daughter); Beth D; Lucinda R and K. H
U.S. Half Marathon San Francisco: Divo Leo R and Diva Virginia R ran the U.S. Half Marathon in San Francisco on November 4th. Leo completed the half marathon in 1:49.47 and Virginia ran the 5K in 1:09.41.
Diva Shirts
If you are interested in ordering a fabulous Diva shirt, they will be available on the first and third Saturday of each month at Campbell Park (Los Gatos Creek Trail), our off-season training meeting place. Shirts are available in your choice of short-sleeve (red) or long-sleeve (white). You can also contact Sharon C to make special arrangements at the diva email address.
Upcoming Race Event: Run for a Healthy World
If you participated in the Stanford Home Run Habitat for Humanity Race, as thanks for supporting two races created by World Runners, when you register online before December 21 enter code HOMERUN08 to receive a $5 discount on your registration. Race entry fees and sponsor donations will benefit the charitable programs of World Runners internationally and the Second Harvest Food Bank locally. World Runners strives to end hunger and poverty in the world. Its principal supported programs are the education of young women in Eastern Africa and providing microcredit for the poor in Central America.
Divas Off-Season Maintenance Plan: Take a Break!
After a very hard Diva season, it may be time to take a break from training. Top trainers recommend a period of no running/walking to give your body a break from impact and provide much-needed repair time. Forgetting about running for a few weeks is like hitting the reset button. You come back stronger -- mentally and physically -- and the benefits of a break go beyond the physical. Resting gives your mind a break, helping to prevent staleness and boredom. The key to success in 2008 is to know when to back off.
But Don't Get Lazy…Reunite with Your Running Shoes: Taking a break after a hard season is absolutely necessary; however, no movement at all can result in tight muscles and lost fitness. A balance of days off and active recovery workouts is critical. It's about movement. If you have not walked or run for several weeks, it is time to get started. Getting started may mean walking for 15-30 minutes three days a week. The key is consistency and movement. If you stash your running shoes in the back of your closet until next spring, you'll set yourself back farther than you might think. Research indicates that for every week you take off, it takes two weeks to regain fitness. You have invested too much in your training to start from scratch!
Self-Improve: After you've been running/walking consistently again for two weeks, you may resume harder workouts. The maintenance plan includes an increase in mileage and intervals or tempo runs at least once a week. The off-season is a great time to focus on building your base, recovering from injuries, and improving areas of weakness (e.g., proper form). Our off-season training workouts enable you to maintain fitness without pushing too hard, leaving you fresh and sharp for the 2008 Diva season.
Coaches Available First and Third Saturday at Campbell Park: To support your off-season training, Coaches are available for training assistance on the first and third Saturday of each month. We meet at Campbell Park at 7:30 a.m. This off-season training is an excellent opportunity for Divas to reconnect and train together.
Off-Season Training Schedule: December/January
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 12/10 | 12/11 | 12/12 | 12/13 | 12/14 | 12/15 | 12/16 |
EASY
45-60 min.
or 2-3 miles
+ stretch | Recovery;
cross train
30-60 min | EASY
45-60 min.
or 2-3 miles
+ stretch | EASY
45-60 min.
or 2-3 miles
+ stretch | REST | Long Distance:
75 min. or
5 miles
+ stretch | REST |
| 12/17 | 12/18 | 12/19 | 12/20 | 12/21 | 12/22 | 12/23 |
EASY
45-60 min.
or 2-3 miles
+ stretch | Recovery;
cross train
30-60 min | EASY
45-60 min.
or 2-3 miles
+ stretch | EASY
45-60 min.
or 2-3 miles
+ stretch | REST | Long Distance:
75 min. or
5 miles
+ stretch | REST |
| 12/24 | 12/25 | 12/26 | 12/27 | 12/28 | 12/29 | 12/30 |
EASY
45-60 min.
or 2-3 miles
+ stretch | Recovery;
cross train
30-60 min | EASY
45-60 min.
or 2-3 miles
+ stretch | INTERVALS
Easy 45 min.
+ 15 min.
intervals
+ stretch | REST | Long Distance:
90 min. or
10K (6.2) miles
+ stretch | REST |
| 12/31 | 1/1 | 1/2 | 1/3 | 1/4 | 1/5 | 1/6 |
EASY
45-60 min.
or 2-3 miles
+ stretch | New Year’s Run For a Healthy World | REST | INTERVALS
Easy 45 min.
+ 15 min.
intervals
+ stretch | REST | Long Distance:
90 min. or
10K (6.2) miles
+ stretch | REST |
Maintain a strong base by logging three walks/runs per week, including a tempo or interval session. Option: Run/walk by time rather than miles so your confidence won’t suffer if your pace slows due to the elements. Remember: warm-up and cool down with an easy 10 minutes.
Race If You Must: 5Ks and 10Ks are an ideal (and fun) way to keep your running/walking sharp during the off-season. We will be recommending a few 5K and 10K races for Diva team participation. To find a race, see: www.theschedule.com or www.active.com.
Nutrition Tip: Healthy Holiday Strategies
The key to getting through the holidays without gaining the typical 11 pounds is PLANNING! As they say, “If you fail to plan, you plan to fail.” Here are a few tips to help keep you healthy this holiday season:
General Strategies:
- Be aware of the frequency of potential holiday eating during the weeks ahead
- Mark your calendar with holiday eating events
- Make choices about which parties/dinners will be ‘vacation’ eating
- Allow yourself some fun, but be in charge of when and where
Parties:
- Drink 16 oz water and have a fistful of protein before leaving for the party
- Use a small plate and refill no more than once an hour
- Make 20% of your plate vacation food, 80% micronutrient-rich food
- When it comes to vacation foods, share with friends or cut servings in half
- If there is dancing, join in!
Holiday Dinners:
- Drink 16 oz of water before sitting down to eat
- Keep protein portions the size of the palm of your hand
- Bring a healthy dish to share with family and friends
- Indulge in the abundance of nutrient-rich foods that are available
- Savor each bite, chew each mouthful slowly
- Engage in conversation so your focus is not totally on your plate
- Pick 2 or 3 vacation foods and taste them rather than take a full portion of them
- Move around; go outdoors so you are not sitting around food
Alcohol:
- Eat before drinking
- Drink an 8 oz glass of water between drinks
- Choose soda or tonic water over mixers and fruit juices
- Don’t let other people fill your glass
- Keep track of how many you’ve had
- It’s OK not to drink alcohol at parties!
Work out!
- Do not miss your workouts!!
- Check your calendar ahead of time and reschedule workouts if you expect to miss one
To sum it all up… Plan Ahead and Thrive!
Director of Nutrition Services, Tempus Clinic (Los Gatos, CA)
A: Running or walking on an empty stomach does increase the amount of fat calories burned, but this does not mean faster weight loss. When running/walking, you burn both carbs and fat. If you’re low on carbs, the body will kick in more stored fats for fuel; however, due to low energy, you may not run as hard or as long. Also, after you run, your metabolism may slow due to your semi-fasted state. All this translates into fewer total calories burned. The bottom line: eat a healthy snack! You’ll run better and burn more calories than if you are running on empty.
Q: How often can I cross train, instead of walking/running without losing running/walking fitness?
A: Replacing one or two weekly runs with other aerobic activities such as pool running, elliptical workouts, dancing, biking, cross-country skiing, or snowshoeing (for 30 to 45 minutes at a time) will give you a mental and physical break without compromising your walking/running fitness. Since these sports are low impact, you should perform the workouts at the same intensity as your typical run/walk. Keep in mind: cross training can help keep your overall fitness level high, but only running/walking makes you fit for running/walking.
Diva Communications
The wonderful and talented Divas within our network have created many forums through which we can all communicate. Please take advantage of the opportunities to stay connected, especially during the off-season.
Policy: To protect the confidentiality of all Divas (and unwanted emails), emailing the entire Diva network via mass emails is prohibited without express permission.
New Red Power Divas Website - www.redpowerdivas.org: Diva Heather S has designed and launched the new Red Power Divas website. This is a great source of information, including a 2008 Red Power Divas application and our off-season Training Schedule. If you have any comments about the website, please submit your feedback via Diva email address.
Red Power Divas Google Group – http://groups.google.com/group/redpowerdivas: Diva Sabrina F created the Red Power Divas Google Group. This is an excellent way to communicate with individual Divas or Divos, or communicate with the Diva Google network. The Diva Google Group is only available for Red Power Diva members; all Divas and Divos are encouraged to join. If you have filled out a Diva application, you will be invited to join the Google group. Sabrina F, who is also the Divas premier photographer, uses the Google Group to post all Diva photos.
Red Power Divas Blog: http://redpowerdivas.blogspot.com: Also created by Sabrina , the Red Power Divas blog is a wonderful source of information. You can access old RPD weekly summaries and training schedules on the blog.
Red Power Divas Email - Heather S has established the Red Power Divas email address for submitting questions and comments. For the 2008 season, new and returning Red Power Divas can submit their applications to this email address.
Important Reminders
2007 Divas Season Survey: I want to thank all those who have returned the Red Power Divas 2007 season review survey. The results of these surveys are extremely important and helpful as we plan for the 2008 training season. If you have not yet done so, please take the time to complete your survey as soon as possible (copy attached) and return it via email. THANK YOU!
2008 Divas Application: The 2007 season was exceptional… and it was only the beginning! We hope that you decide to join us for our 2008 training season. If you plan to participate in 2008, please fill out the attached application and return it via email or fax . We must have completed applications from all participants – even those who were part of the class of 2007.
Email List: All Red Power Divas email addresses from the 2007 season will be purged on January 1, 2008. If you do not intend to participate in 2008, but would like to remain on our email list, please let us know via email.
