2008 Diva April/May Newsletter

RED POWER DIVAS
NEWSLETTER

April/May 2008

Coach’s Corner

RED POWER DIVAS SEASON OPENS

357 … and counting

“You will never change your life until you change something you do daily.
The secret of your success is found in your daily routine.” -- John C. Maxwell

The Red Power Divas/Divos season has started with an explosion of membership. What an incredible turnout and response. We had over 100 women and men in attendance for our two orientations. I was so proud and overjoyed by the commitment you demonstrated by showing up bright and early on a Saturday morning and making yourself a priority. WOW! As I looked up at all of your beautiful faces as you sat on the cement bleachers, I was simply overcome with pride. What a wonderfully rich diverse group. We had young women and seasoned women, mothers, grandmothers, great grandmothers, teenagers, and our MIGHTY DIVOS. We had women of all shapes, sizes, and races. What an incredible group. The energy and support you showed for each other was truly inspiring. At the rate we are growing, we will have over 400 members by the end of the summer. I am very excited as I look forward to the 2008 season.

Basis of Success: Consistency

As we progress through the 2008 training season, the key to our success is consistency. Consistency may be a challenge. For some it is going to be difficult to get back out there and continue your training throughout the season. Remember as you start your training, it is not how far you go BUT the consistency of your movement. Even ten-minute bouts three times a day can be very effective. I have completed four marathons since 2006. When I started my daily walking program in July 2005, it took me ten minutes to walk approximately 200 yards to the corner and back. However, I did this every day, three times a day, and I gradually developed an endurance base. To be properly prepared for race events, you will need to gradually increase both your total mileage and your pace.

Short Training Bouts Add Up - Health Benefits

“Success is the sum total of small efforts repeated day in and day out.”
Diva Toni M. T, MPH, RD - Behavioral Health Educator/Dietician

Despite the best intentions, life can get in the way of your workout schedule from time to time. Work and family responsibilities, illness, and injury (to name just a few spoilers) can keep you from logging in the miles you've planned. But don't let a shortage of time undermine your fitness. New research supports the theory that exercise accumulated in several shorter bouts (as little as ten minutes each) can have the same cumulative effect on the cardiovascular system as longer bouts.

Researchers evaluated the cardiovascular effects of three 10-minute bouts of exercise, two 15-minute bouts, one 30-minute workout, or no exercise for 30 female college students with a body mass index of 28 or higher (overweight). Exercise was conducted at 75% of maximum heart rate three to five days per week. For all exercise groups, VO2max increased significantly, while weight and body mass index decreased significantly.

While running or walking in shorter training bouts won't get you marathon-ready, don't underestimate the benefits of doing what you can, when you can. As little as ten minutes a day of moderate physical activity can produce significant benefits. Taking a short run can help you maintain your training gains when you're unable to do more. (Journal of the American College of Nutrition, 2001, Vol. 20, pp. 494-501)

As you slowly build your endurance base, you can begin to increase your mileage and distances and be a trained endurance athlete who will walk/run across the finish line of the San Jose Rock & Roll Half Marathon.

Nutrition & Health Tips

National Women’s Health Week: May 11 – 17, 2008

If you don’t take care of yourself, you will not be able to care effectively for those you love.

National Women's Health Week empowers women across the country to get healthy by taking action. The nationwide initiative, coordinated by the U.S. Department of Health and Human Services' Office on Women's Health (OWH), encourages women to make their health a top priority and take simple steps for a longer, healthier, and happier life. During the week, families, communities, businesses, government, health organizations, and other groups work together to educate women about steps they can take to improve their physical and mental health and prevent disease, such as:

• Engaging in physical activity most days of the week (Red Power Divas or other programs)

• Making healthy food choices

• Visiting a healthcare provider to receive regular check-ups and preventive screenings

• Avoiding risky behaviors, like smoking and not wearing a seatbelt

As a woman, you care for so many people – your partner, your children, your aging parents, and your community! Do you take time to care for the health of your own mind, body, and spirit? If you don’t take care of yourself, you won’t be able to care effectively for those you love. Be sure to take time regularly to exercise, engage in hobbies you enjoy, and schedule health check-ups.

In addition to participating in physical activity and eating a healthy diet, women should schedule an appointment with a healthcare provider for regular breast, cervical, and ovarian cancer screenings. Also, be sure to discuss issues related to reproductive health and STD screenings with your provider. Once you are in your 40s, it’s important to talk to your healthcare provider about mammography. In your 50s, it’s also time to talk to your healthcare provider about colorectal cancer screening. In your 60s, you should talk to your healthcare provider about screening for osteoporosis. At all ages, it’s important to see a dentist regularly to maintain good oral health, as well as a dermatologist to screen for skin cancer and ensure healthy skin. In addition, always remember to discuss family history and other health concerns, such as menopause, with your healthcare provider.

The Red Power Divas philosophy is “Seek Balance” … exercise, be strong, be healthy, and be in charge of your heath, safety, and personal well being and make time for yourself. It benefits you AND the people you love.

Big Diva Hug and Support

Many of our Divas and Divos are not out on the track or trail because they are “Seeking Balance” and need extra time to focus on work-related activities or family commitments while navigating other significant issues. Many are personally battling serious illness or supporting family members who are facing serious illness. We are sending special hugs to Divas Nancy M, Marla J, Mary H, and others in the Diva network who are doing a wonderful job facing their challenges, but still need the love and support of their Diva sisters and Divo brothers.

Thursday Diva Training

Campbell Community Center (corner of Winchester & Campbell Avenues) – May 15, 2008, at 6:00 p.m.

We will meet near the bathrooms near the track. The focus of this training will be on getting your miles in while using good running or walking form. Coach Sharon Chatman will conduct a short mini clinic on correct walking form just before we get on the track. If you have not been timed in the mile, she will also time you in the mile.

Saturday Diva Training

Campbell Park (corner of Gilman & Campbell Avenues) – May 10, 2008, at 7:30 a.m.

Saturday was a beautiful sunny day. We separated into four groups tentatively based upon training levels and charged the Los Gatos Creek Trail. The Red Power Divas are well known on the trail and have established a reputation for courtesy, friendliness, and as devoted athletes. I was very proud how each of you showed respect for others on the trail by staying in groups of two or in single file. It is Diva tradition to support and cheer other Divas and Divos out on the trail and also to encourage others on the trail.

I appreciate all who were able to stay as the last of our Divas finished their training walks/runs and cheered your teammates on. The best part of my day is giving all of you a "Diva Hug" as soon as you finish your raining and place put your foot across the finish line.

Upcoming Saturday Diva Training

Campbell Park – May 17, 2008 at 7:30 a.m.

Although we have our Diva Season Kickoff Social Event at the Sports Basement planned for 1:00 p.m. this coming Saturday, we will still have our regular training session that morning at 7:30 a.m.

Location: Campbell Park
Start: 7:30 a.m. Raffle
Seminar: Walking Form and Training Logs; Pacing Training Groups

Reminders

Divas seek balance by making informed decisions about their health, well being, and personal safety. When you are walking or running outside, we recommend you do the following:

• Use sun screen -- protect your skin from the sun

• Wear a hat -- helps to shield the sun

• Wear sun glasses -- protect your eyes from sun

• Bring a water bottle -- proper hydration is very important (last Saturday's lecture was on proper hydration). Bring a water bottle to carry while you walk/run, even if it’s for a short time.

• Wear a good pair of shoes (seminar subject at the 5/17 Diva Social Event) and comfortable clothing.

Upcoming Events

MARK YOUR CALENDAR! Save the Date!!

What: Red Power Divas Season Kickoff Party

When: Saturday, May 17^th, 1:00 to 3:00 p.m.

Where: The Sports Basement, 1177 Kern Avenue, Sunnyvale

Special Guest Inspirational Diva Speaker: Debbie M.

• Get to know your fellow Divas and Divos at this season kickoff social!

• Enjoy a fabulous BBQ, fun in the sun, raffle prizes, footwear seminar, and more!

• Returning Divas and Divos, wear your medals from the 2007 season! Help inspire our new members…

Special thanks to our partner, the Sports Basement, for sponsoring this fun event.

The Diva Inspirational Speaker for our Season Kickoff Party will be returning Diva Debbie M. Below is a copy of an email sent by Debbie to Coach Sharon C the day after Debbie completed the 2007 San Jose Rock & Roll Half Marathon:

Thank you, thank you. I still can't believe I did it. I carried my medal every where I went today. Before the race, I was so scared. I had nightmares of sleeping through my alarm and missing the race, to having the police car running me over because I was last and couldn't keep up. But when I got to the race, I was just so excited. Cheering with the team before hand, having our photo taken, taking my place in the corral. Suddenly we were off. The first 6 miles were a breeze (can you believe I'm saying that?). I was talking to people around me and those along the road. Singing to the songs played by the band. At 8 miles, I was pushing. But the sideline cheering was continuing. Couldn't stop. But other walkers kept stopping. Some got rides from vans and others just stopped. The police car escort kept getting closer. By mile 9, I was last. So I kept walking faster and occasionally passing this couple. They were from out of town and noticed I kept passing them. We joked and laughed. By mile 11, I hit a wall and felt like I couldn't go any farther. Everything hurt. But I kept saying to myself that Sharon promised that I could do this. So I kept walking and then I stopped hurting. We passed a medical station that gave us all bandages for our blisters but we didn't stop walking. We kept going til we hit the finish line. My official time was 4 hrs 15 min and 4 sec. with one restroom stop. I came in 8779 out of 8787. So I wasn't the last one!!! AND I finished!!!! Best of all.......NEXT YEAR - I will be faster!!! Because now I know I can do it.

So THANK YOU from the bottom of my heart.

Love Debbie

Introducing: The FitKidz Program

The Red Power Divas have launched a new wellness program specifically for children, called FitKidz. This initiative is aimed at educating and empowering kids, helping them to realize that exercise and healthy eating can actually be fun!

A ccording to a report by the Institute of Medicine, the United States is experiencing a national epidemic of childhood and adolescent obesity that increases the risks of many deadly chronic diseases. One-third of American children and youth are currently obese or at risk of becoming obese, the report says. The good news is that Americans have begun to recognize that childhood obesity is a serious public health problem, and initiatives to address it are underway. FitKidz is the Red Power Divas small initiative to help kids stay healthy.

Some of the FitKidz activities planned for 2008 include:

• Starting June 2008, second Saturday of the Month FitKidz Day: All Divas and Divos are encouraged to bring their kids to the second Saturday of the month RPD training. (Bring your sons and daughters, nieces and nephews, grandkids, neighbor’s kids!!)

• 50-Mile Club: Each FitKidz participant who completes walking/running a cumulative 50 miles will receive a reward.

• Reach for the Starz: Each FitKidz participant who walks/runs a goal of 370 miles – the distance from San Jose to Disneyland –
  will receive a reward.

• Race Events: FitKidz will have the opportunity to participate in at least two race events as a team.

• Red Power Divas Website: The FitKidz webpage is in development where you will find photos, 50-Mile Club and Reach for the Starz progress reports, current race events for children, and articles focusing on youth health and fitness.

• Collaboration: The Red Power Divas FitKidz program will seek to collaborate with schools, faith groups, and other community organizations to help educate, encourage, and empower youth to practice and understand the value of non-violence, health, and fitness.

Get to Know Your Divas: Focus on Partners

Dubbed “the Bobsy Twins” by Coach Sharon, Jessica H. and Heather S. teamed up to join the Divas in the 2007 training season. The two originally met eight years ago while working at ChipX in Santa Clara – Jessica in finance and Heather in marketing. Today, they’re fast friends and even faster walkers!

So, why did you join the Red Power Divas?

Heather: I’d just quit my job to take a year-long health sabbatical when the opportunity to join the Divas came up. My instant reaction was NO WAY… I could NEVER finish a half marathon!! Then I thought… why not?!?! I attended the orientation, still somewhat skeptical, and I’ve been hooked ever since!

Jessica: I had wanted to get back into a workout routine but hadn’t done anything about it. Right around that same time, Heather was focusing on getting healthy and asked if I would be interested in being her walking partner. At first, I thought she was crazy to think either of us could walk anything more than a few miles.

How do you feel today, now that you’ve completed your first half marathon?

Jess: I feel awesome! I never would have thought I’d be a half marathon finisher. Heather and I are actually really good partners as we have strengths and weaknesses that keep us both going.

Heather: Today I feel encouraged. I know that I can set goals and achieve them, so I’m looking forward to the challenges that come my way in the 2008 training season. I’m really thankful to have a great training partner to help keep me focused and motivated.

What is your proudest moment from the 2007 season?

Jess: My proudest moment was finishing the Los Gatos Jungle Run, our first 10K race. That was when I finally realized and accepted that we are truly endurance athletes and not just casual weekend walkers. I used to play fast-pitch softball (in college and at the semi-pro level for 10 years), but haven’t played for about 5 years. I have missed being a competitive athlete, so it’s been great getting involved with the Red Power Divas and realizing that I am still an athlete!

Heather: There were so many amazing moments last season… it’s hard to pick just one. I’d say that sprinting across the finish line at the Rock & Roll Half Marathon with my arms up in the air and a huge grin on my face is the most memorable event. I look at my medal every day and realize… I DID IT!!

About the Bobsy Twins:

Heather is the married mom of two grown sons (Chris, age 24, and Jason, age 25). Her husband, Vince, is a new Red Power Divo this season. When she’s not on “extended sabbatical,” Heather is a marketing communications professional with more than 20 years of experience. She serves as Marketing Director on the Board of Building Peaceful Families and is an active volunteer in the nonprofit sector. Her favorite things include exercising, exploring, reading, going to Sharks and Giants games, and hanging out with her family and friends.

Jessica is married and mother to two step kids (Emily, age 13, and Nathan, age 16). Her husband, John, is good friends with Heather’s husband… so we’re hoping to see him in a Divo shirt this season, too! Jessica is the Corporate Controller for a local semiconductor company, Mobilygen. A graduate of Santa Clara University, she has nearly 15 years of accounting experience and serves as Finance Director on the Board of Building Peaceful Families. Jessica’s hobbies include snowboarding, wakeboarding, softball, camping, and enjoying the great outdoors.

Happy Birthday Divas and Divos!

Wishing a very happy birthday to the following Divas and Divos:

Kim S. 4/2

Amy B. 4/3

Jamie F. 4/5

Jessica R. 4/5

Gail L. 4/7

Arthur S. 4/10

Nancy B. 4/10

Pauline G. 4/11

Maria I. 4/12

Nevida B. 4/12

Victoria C. 4/12

Neicsa Page J. 4/14

Patricia C. 4/14

Sandy B. 4/14

Theresa C. 4/14

Becky M. 4/16

Alexis R. 4/17

Debra S. 4/17

Evie L. 4/19

Lawanda P. 4/19

Kimberly T. 4/20

Natalia G. 4/21

Zelda Z. 4/21

Laurie J. 4/22

Ann Marie Z. 4/24

Petra R. 4/24

Megan J. 4/25

Annie T. 4/26

Wilma W. 4/26

Kimberly T. 4/28

Lesia P. 4/28

Paul H. 4/29

Clarissa E. 5/1

Michael R. 5/1

Charlotte C. 5/4

Peter B. 5/5

Joan L. 5/6

Michelle C. 5/6

Sascha W. 5/6

Elvia E. 5/7

Lisa B. 5/8

Markene S. 5/8

Lisa R. 5/9

Narisse K. 5/12

Toni T. 5/12

Karin G. 5/13

Marie P. 5/13

Cecilia P. 5/14

Abha C. 5/15

Jennifer H. 5/18

Bambi P. 5/20

Peggy F. 5/21

Cindy R. 5/28

Lorena C. 5/28

Laura M. 5/29

Magdalena F. 5/30

Judy H. 5/31

Tara M. 5/31

If you have a birthday in April or May but your name is not on this list (or if we’ve listed your birthday incorrectly above), please send me an email at redpowerdivas@yahoo.com and I’ll update our database. Thanks!

Race Events

Participating in race events is a great way to stay motivated and I encourage you to participate if it does not interfere with your training. If you participate in a race event, please email me and tell me about your experience. For a list of upcoming races, check out www.theschedule.com or www.active.com.

Divas Active in the Post-Season

Diva Linda A.

The 2007 San Jose Rock & Roll Half Marathon was the first time Linda A. ever participated in a major race event. Because of that experience, she has been motivated to participate in similar events. She emails the following: “Last weekend I was in Nashville TN participating in the Country Music Half Marathon (13.1 miles). It was sooooo much fun and I plan to do it again. This weekend we start training for the San Jose Rock n Roll Marathon which will be in October.

Share Your Story!

If you are participating in special season events, please submit your story to me and I will share your experience with the Diva Network in an upcoming Newsletter.

Diva Gear

If you are interested in purchasing Diva and Divo products, they will be available at our Saturday training at Campbell Park (Los Gatos Creek Trail). Shirts are available in your choice of short-sleeve (red) or long-sleeve (white). Sweat shirts and shorts are also available. You can also contact Sharon to make special arrangements.

Diva Chapters

A key philosophy of the Red Power Divas is women supporting women. It may not be possible for some of you to attend the formal Diva training sessions. Because we all live busy lives and we live all over the Bay Area, I want to encourage you attend Diva Chapters in your area or to set up your own Diva training sessions and invite others to join. The important thing is that you are training and having fun together. If you are interested in setting up a Diva Chapter in your area, please email me . The following is our list of Diva Chapters:

South Bay Chapter

Diva Sharon and Diva Jennifer G. coach the South Bay Red Power Divas Chapter at two locations:

• Saturdays at 7:30 a.m.
  Long Runs/Walks on Los Gatos Creek Trail starting at Campbell Park (corner of Gilman & Campbell Avenues in Campbell)
  
  

• Tuesdays & Thursdays at 6:00 p.m.
  Track Work at Campbell Community Center Track (corner of Winchester & Campbell Avenues in Campbell); meet at the track near the bathroom (a number of Divas have volunteered to rotate leadership at this location)
  
  

Mountain View Chapter

Diva Peggy L is the Support Coach for the Red Power Divas Mountain View Chapter. Anyone living or working in the area who is interested in joining the local Diva chapter, please email Peggy.

Fremont Chapter

Diva Julie L. is our newest Support Coach for the Red Power Divas Fremont Chapter. Anyone living or working in the Fremont area who is interested in joining the local Diva chapter, please email Julie.

Fremont Chapter Report

Diva Megan J from the Fremont Chapter has gotten a head start on her training. She's been training for two weeks in the early morning hours at the gym. She's lost 11 pounds in two weeks, working out four days a week. When asked what her motivation was for the early start, she answered, “The Rock N Roll in October!” She can't wait to complete her goal.

Pacifica Chapter

Divo Leo R and Diva Virginia R have formed the new Red Power Divas Pacifica Chapter and the Skyline College Runners Club. Anyone living or working in the Pacifica area who is interested in joining the local Divas can train with the Skyline College Runners Club. Please email Leo.

Pacifica Chapter Report

Leo and Virginia R were original members of the Red Power Divas in 2007. They participated in two events as members of the Red Power Divas Team. Their participation was one of the reasons they decided to form the Skyline College Runners Club. They started with 10 members; now the club has 27 members and meets regularly to train.

Leo is the president and Virginia R, vice president of the club, does all the paperwork. According to Leo, the practice times they have are very motivating and the club members are determined to run. The club meets regularly on Mondays, Wednesdays, Saturdays, and Sundays. On their last workout, the group ran 12 laps around the track and four laps around the campus. According to R's, that equals about 7.4 miles in two hours.

“There is something very powerful in crossing the finish line,” R's said. “It does not matter whether you are first or last. It is all about not giving up.”

The Skyline College Runners Club is currently preparing for the annual ING Bay to Breakers race that will take place on Sunday, May 18, 2008.

East Bay Chapter

Diva Sandra W is the Support Coach for the Red Power Divas East Bay Chapter. Anyone living or working in the area who is interested in joining the local Diva chapter, please email Sandra.

San Francisco Chapter

Diva Penny D is the Support Coach for the Red Power Divas San Francisco Chapter. Anyone living or working in the area who is interested in joining the local Diva chapter, please email Penny.

Sacramento Chapter

Diva Laurie H is the Support Coach for the Red Power Divas Sacramento Chapter. Anyone living or working in the area who is interested in joining the local Diva chapter, please email Laurie.

Bakersfield Chapter

Diva Joyce R is the Support Coach for the Red Power Divas Bakersfield Chapter. Anyone living or working in the area who is interested in joining the local Diva chapter, please email Joyce.

Missouri City, Texas Chapter

Diva Nevida B is the Support Coach for the Red Power Divas Missouri City, Texas Chapter. Anyone living or working in the area who is interested in joining the local Diva chapter, please email Nevida.

Portland, Oregon Chapter

Diva Betasha L is the Support Coach for the Red Power Divas Portland, Oregon Chapter. Anyone living or working in the area who is interested in joining the local Diva chapter, please email Betasha.

Diva Communications

Stay connected with your Diva network during the season.

Policy: To protect the confidentiality of all Divas (and unwanted emails), emailing the entire Diva network via mass emails is prohibited without express written permission from Coach Sharon.

Website - www.redpowerdivas.org: This is a great source of information, including a 2008 Red Power Divas application and our Training Schedule. If you have any comments about the website, please submit your feedback via email at redpowerdivas@yahoo.com.

Google Group – http://groups.google.com/group/redpowerdivas: 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.

Blog: http://redpowerdivas.blogspot.com: The Red Power Divas blog is a wonderful source of information. You can access old RPD weekly summaries and training schedules on the blog.

Email - redpowerdivas@yahoo.com: Please feel free to use the Red Power Divas email address for submitting questions, comments, and your 2008 Red Power Diva application.

Important Reminder!!

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 (redpowerdivas@yahoo.com) or fax (408-808-7194). We must have completed applications from all participants – even those who were part of the class of 2007.

Weekly Summary April 28 - May 4

RED POWER DIVAS
WEEKLY SUMMARY

April 28 - May 4

May 2008

“Start by doing what is necessary then what is possible

and then suddenly you are doing the impossible.”

- St. Francis

RED POWER DIVAS/DIVOS SEASON OPENER - CONGRATULATIONS

We had a fantastic turnout as over 100 Divas and Divos from all walks of life were in attendance at the opening season orientation on Saturday, May 3, 2008. Congratulations to those in attendance and to those who could not be in attendance because they were “seeking balance.” By joining the Red Power Divas/Divos or any training program, you’re a winner. One of the greatest beauties of starting a training program of walking or running is that it gives everyone a chance to be a winner.

The second season of the RPD’s is certainly off to a winning start. There is a lot of excitement and anticipation for what the 2008 season will bring. We have a lot of fun race events scheduled for 2008 and we hope that you will find the time to participate. AND of course we will end the season with the San Jose Rock & Roll Half Marathon.

Red Power Divos – I want to especially thank the Divos (men) in attendance. It can be rather overwhelming to be part of a group whose membership is primarily women. BUT you are not only welcome to be a part of this group you are NEEDED.

Training Guide: Those in attendance were given a Training Guide. If you did not receive a Training Guide, they will be available at the training next Saturday, May 10^th.

Training Log: In your Training Guide was a sample of a training log. Please review the information and we dill discuss it briefly on May 10^th.

Pacing and Timing: Most Divas and Divos in attendance on Saturday were timed for one/two miles. This information will help us group together those with the same pace training ability and assist those who want to find a partner with the same training pace. If you have not been time in the mile or two mile, we will do it again at the RPD Orientation II on May 10^th.

TRAINING ON TUESDAYS & THURSDAYS: CAMPBELL COMMUNITY CENTER TRACK - MAY 6 & 8

Training begins this week at the Campbell Community Center track at 6:00 p.m. The Campbell Community Center is located 1 West Campbell Avenue, Campbell, California. Coaches will be available. Meet near the bathrooms next to the track.

RED POWER DIVAS/DIVOS TEAM RACE EVENT –

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

Your $39 registration fee ($29 for youth 12 and under) will include the run/walk across home plate, a t-shirt, a game ticket (vs. the 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 3000. If you plan to participate, register ASAP. Register under the Red Power Divas Team

SATURDAY TRAINING & ORIENTATION II – MAY 10, 2008

Campbell Community Park – Los Gatos Creek Trail

Time: 7:30 a.m. (Raffle will start promptly at 7:30 a.m.)

Seminar Topic: Importance of Hydration

Speaker: Coach Jennifer G

SHOES - SHOES - SHOES

A good pair of running shoes is essential. As we continue to increase our miles, your feet will begin to feel the NEGATIVE IMPACT of shoes not designed for your feet. Poor fitting shoes may also cause injuries. The number one consideration in selecting a shoe is feel and fit. Sizes vary among brands and styles. Select a shoe that conforms to the shape of your foot.

Reminder: If you need shoes, go to a reputable specialty running store. Look for a store with staff trained in fitting athletes for endurance events. Don’t select a shoe because of its price or color, but because it is the right shoe for your foot and the correct running/walking style for you. There are a number of specialty stores located in the Bay Area.

A representative from Sports Basement will be our featured seminar speaker on May 17^th at the Divas Season Kickoff Social Event. Extra staff will be available that day to do a “gait analysis for interested Divas and Divos to verify your running or walking style and fit you in the proper shoe. This store offers Red Power Diva members a standard 10% discount on all merchandise.

RED POWER DIVA SHIRTS: New team shirts have been ordered and will be available for purchase on Saturday, May 10^th. Short-sleeve shirts cost $15 and long-sleeve shirts cost $20. RPD hats are coming soon.

2008 RED POWER DIVAS

TRAINING SCHEDULE

	Mon	Tues	Wed	Thurs	Fri	Sat.	Sun
	May 5	May 6	May 7	May 8	May 9	May 10	May 11
Week 1	Pace Day	Recovery Day	Pace Day	Technique Day	Rest Day	Long Distance Day	REST Happy Mom Day
Level 1	1 – 3 miles stroll	Optional Cross	1 - 3 miles easy	1 - 3 miles easy	Rest	3-4 miles easy
Level 2	35 mins easy	Training All	30 mins easy	35 mins easy	Rest	5 miles easy
Level 3	40 mins easy	Levels Not	35 mins easy	40 mins easy	Rest	5 miles easy
		Exceed 40-40 mins

Note: Please warm up at least for five minutes and stretch and when training is completed cool down for five minutes and stretch. RECOVERY DAY can be a rest day, easy walking day or a cross training day.

2008 Applications/Registration (new and returning members)

• All new and returning Divas/Divos must have a current 2008 Diva application on file.

Divas/Divos Rock

Sharon

2008 RED POWER DIVAS ORIENTATION

RED POWER DIVAS
SEASON OPENS!

April 2008

First person to email me with the

nickname of these 2007 Diva partners

will win a Diva coffee cup.

2008 RED POWER DIVAS

Registration and Orientation

Saturday, May 3^rd and May 10^th at 7:30 a.m.

“The miracle is not that I finished. The miracle is that I had the courage to start.” John Bingham

It is hard to believe that the start of the Red Power Divas second season begins in five days. Welcome to those who are new, and welcome back to the endurance athletes of the inaugural class. 2008 is going to be an exciting season as the Diva network continues to grow. I cannot wait to reconnect with the wonderful world of Divas as we share the splendor of the great moments of 2007 and look forward with great anticipation to the memories we will create for 2008. Please wear your RED Diva shirt on Saturday so we can flood the Los Gatos Creek Trail with the power of the Red Power Divas Pride.

1. Diva Orientation Location: Campbell Community Park (2 Gilman Avenue in Campbell), located at the corner of Campbell Avenue and Gilman Avenue (between Downtown Campbell and Hwy 17).

• Look for our Red Power Divas banner.
• We will meet on the cement seats adjacent to Campbell Avenue near the basketball courts.
• If possible arrive early; parking is limited.

2. 2008 Applications/Registration (new and returning members)

• All new and returning Divas must have a current 2008 Diva application on file.
• During orientation, go to the Registration table and check the Red Power Divas roster to determine if you have a current application on file.
• If you have a 2008 application on file, find your name on the roster and sign in.
• If you do not have a current application on file, please fill out an application on site, add your name to the roster, and sign in.

NOTE: You can still FAX an application before orientation (FAX 408-808-7194). You will find a 2008 application attached to this email or you can download it from our website (www.redpowerdivas.org).

3. Fitness/Pacing Mile

We will start orientation promptly at 7:30 a.m. The coaches will give a brief introduction and explanation of the fitness/pacing mile. We will then proceed to the entrance of the Los Gatos Creek Trail. In order to determine your approximate training pace, you can either do a one-mile or two-mile EASY run/walk. This will help us to assist you in selecting a training partner/group. This will also be helpful for you in determining your beginning fitness level. This is not a race. Take it easy and enjoy the run or walk. The best way to tell if you are pacing yourself properly is to check to see if you can run and talk comfortably at the same time.

• The distance is clearly marked on the right side of the trail in half-mile increments.
• One milers, run/walk out to the 0.5-mile marker, turn around, and return.
• Two milers, run/walk out to the 1.0-mile marker, turn around, and return.
• When you return, find your name on the roster, record your mile time, and sign out.
• After your timed run/walk, proceed to the Diva meeting area for the 9:00 a.m. orientation discussion.

4. Orientation at 9:00 a.m.

Promptly at 9:00 a.m., your coaches will give a welcome and orientation talk. You will receive a Red Power Divas Training Guide, Diva wrist band, and an opportunity to purchase a Red Power Divas shirt. You will also have the opportunity to meet other Divas, get your questions answered, and get a real feel for the power of the support of the Red Power Divas network.

5. Can't Make Either Orientation Day?

• Please FAX your application as soon as possible to 408-808-7194. Follow the Training Schedule provided on our website or the ones emailed to you.
• Check in with one of the coaches as soon as you can. Your coach will answer any questions you may have.

SAVE THE DATE

We are hoping for a large turnout for our Season Kickoff Event. This is a great opportunity for you to network and make new connections. Please try to find time in your busy schedule to attend. Watch for your Evite on 5/3!

WHAT: Red Power Divas Season Kick-off Party

WHEN: Saturday, May 17^th, 1:00 to 3:00 p.m.

WHERE: The Sports Basement, 1177 Kern Avenue, Sunnyvale

• Get to know your fellow Divas and Divos at this season kickoff social!
• Enjoy a fabulous BBQ, fun in the sun, raffle prizes, footwear seminar, and more!
• Returning Divas and Divos, please wear your medals from the 2007 season!
  Help inspire our new members!

Divas Rock!

Sharon

January 2008 Newsletter

RED POWER DIVAS
NEWSLETTER

January 2008

Coach’s Corner: Spotlight on 2007 Relationships

The Red Power Divas group was founded with the idea that women would interact with one another to get the support and guidance they needed around a shared fitness goal. Throughout the 2007 season, there developed a sense of community among our members that connects us to one another. The key was support and the development of relationships. These relationships include moms and daughters, moms and sons, couples, sisters, and total strangers who became friends. Starting in our February 2008 Newsletter and on our Diva website, we will be highlighting these Diva and Devo relationships. We will have the opportunity to find out more about these partnerships and our Diva and Devo members; who/what inspires them; their greatest accomplishments; and what they are learning from their successes and challenges. I hope that you will look forward to reading these wonderful stories. Some of the relationships that will be highlighted will include: Diva married couples, Divas sisters, Diva moms and daughters, Diva moms and sons, Diva run/walking partners, Diva chapters, and Diva groups ( example: HMR, probation, superior court).

Red Power Divas & Building Peaceful Families Holiday Adopt-a-Family Report

The Red Power Divas and Building Peaceful Families holiday Adopt-a-Family was a huge success. We were thrilled to deliver literally thousands of dollars worth of shoes, clothes, gift cards, groceries, cash, toiletries, household supplies, and many other wonderful gifts to the family just days before Christmas. A tremendous thank you to those Divas who generously donated gifts and helped our adopted family have the best Christmas ever.

Our adopted family cried tears of joy upon receiving such generous contributions from total strangers. They were so profoundly grateful, it was difficult for them to express it through their tears. They are truly thankful and indicate they will never forget the kindness. In addition, the family has said that when they are in a position to do so, they will “pay it forward.”

My heartfelt thanks goes out to the Divas and Devos who donated to this very deserving family. You have touched the lives of nine people and gave them great joy. Super Diva Givers: Heather S and Vince D, Cheriese V, Karla E, Joan L, Ginny M, Nancy H, and Susan H. On behalf of the Diva Adopted Family and the entire Diva Network, THANK YOU.

Nutrition & Health Tip: How Sleep Affects Your Weight

Are you sleepless counting doughnuts and pies instead of sheep? “Americans sleep less than they used to, and this could be part of the reason why more of us are now overweight,” says David Dinges, Chief of the Division of Sleep and Chronobiology at the University of Pennsylvania School of Medicine. Over the past 40 years, Americans have cut their snooze time by one to two hours a night. We now sleep less than people in any other industrialized country. Researchers are also now discovering that sleep affects hormones that regulate satiety, hunger, and how efficiently you burn calories. Too little sleep may make you hungry, especially for calorie-dense foods, and may prime your body to try to hold on to the calories you eat. It may also boost your insulin levels, which increases the risk of heart disease and diabetes.

To read more about this important health issue, please download the attached article, How Sleep Affects Your Weight.

Upcoming Events: “Spirit of the Marathon” (First Diva Social for 2008!)

Catch up with the Divas at our first social event for 2008! Join us for the 7:30 pm showing of “Spirit of the Marathon” at the Mountain View Century Cinemas 16 (1500 N. Shoreline Blvd). This is the first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. It promises to be a GREAT inspiration for our upcoming training season.

Filmed on four continents, “Spirit of the Marathon” brings together a diverse cast of amateur athletes and marathon luminaries. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports program, “Spirit of the Marathon” is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

There is only ONE showing of this film, so we strongly recommend that you buy your tickets in advance at: http://www.fandango.com/spiritofthemarathon_113128/movietimes?wssac=58&date=01/24/2008&wssaffid=11551_NationalCineMedia(NCM)&tid=AACFX. If you are planning to attend, please send an RSVP email to Sharon C so we know who's coming. Bring your family, bring your friends... and don't forget to wear your Red Power Divas shirt!

For Divas and Devos who want to spend some time catching up after the movie, we'll head to Starbucks across the street from the theater.

WIN FREE TICKETS to “Spirit of the Marathon” – attend our Saturday off-season training session on January 19^th at 7:30 a.m. at the Los Gatos Creek Trail Campbell Park entrance.

COSTCO- Costco members can purchase two “Spirit of the Marathon” tickets for $14.99.

Marathon Q&A

Q. Who is the youngest American ( man and woman) to qualify for the Olympic Marathon Trials?

A. It’s hard to believe that we could have qualifiers who were too young to drive a car, but could speed along on their own two wheels for 26.2 miles! Indeed, in 1972 Mitch Kingery qualified at the barely-shaving age of 15 years, 6 months, and 14 days. The youngest woman to qualify was Cathy Schiro O’Brien in 1984 at the age of 16 years, 6 months, and 17 days.

FREE DIVA OR DEVO RED SHIRT! Be the first Diva or Devo (attending “Spirit of the Marathon”) to send me an email with the qualifying times for the 1984 (men) and 1972 (women) Olympic Marathon Trials and you’ll win a FREE Red Power Divas (Devos) shirt!!

Diva Chapters

Fremont Chapter: Diva Julie L is our newest Support Coach for the Red Power Divas Fremont Chapter. Anyone living or working in the Fremont area who is interested in joining the local Divas chapter, please email Julie.

Pacifica Chapter: Devo Leo R and Diva Virginia R have formed the new Red Power Divas Pacifica Chapter. Anyone living or working in the Pacifica area who is interested in joining the local Divas chapter, please email Leo.

South Bay Chapter: Diva Sharon C and Diva Jennifer G coach the South Bay Red Power Divas Chapter. During the off-season, we train the first and third Saturday of each month at Campbell Park… bright and early at 7:30 a.m. Anyone living or working in the area who is interested in joining us, come on down to the park and/or contact us at redpowerdivas@yahoo.com.

Happy Birthday Divas and Devos!

Wishing a very happy January birthday to the following Divas and Devos:

Vilma M 1/2

Pamela C 1/4

Erikka B 1/8

Cheriese V 1/14

Mary R 1/15

Burga S 1/16

Lisa S 1/16

Marsha H 1/18

Elaine V 1/20

Denise H 1/21

Debra R 1/23

Adrienne P 1/25

Carrie I 1/25

Sue G 1/25

Mary H 1/26

Leo H 1/28

Tina B 1/30

Jessica C 1/31

Kathy R 1/31

Vincent D 1/31

If you have a birthday in January, but your name is not on this list, please email me at redpowerdivas@yahoo.com and I’ll update our database. Thanks!

New Diva Partnership:

We are pleased to announce that the Red Power Divas has formed a new partnership with our friends at the Sports Basement. Any time you shop at their fabulous store (and it really IS fabulous), simply mention that you’re a Red Power Diva (or Devo) at the register to receive 10% off your entire purchase! We’ll have plenty of other surprises courtesy of Sports Basement in our upcoming training season, so stay tuned!!

SPECIAL 20% OFF DISCOUNT COUPONS: At our training this Saturday 1/19 (Campbell Park, 7:30 a.m.), we’ll hand out special 20% off discount coupons for the Sports Basement. Get yours while they last!

Divas Active in the Post-Season

New Year’s Run for a Healthy World 10K

Divas Mariam G and Susan H participated in the New Year’s Run for a Healthy World 10K on January 1, 2008. It was a great way to start the new year. Mariam’s daughter and son-in-law also participated in this very worthwhile race event. Congratulations to Mariam and Susan, who are great examples of commitment to fitness.

Training While Shopping

Diva Rhonda H reports that she and Diva Linda A have been walking at Valley Fair Mall on Saturday mornings. Rhonda says, “It’s nice and toasty inside the mall, and it’s fun window shopping while we’re walking (stop laughing).” She also reports that they ran into some other walkers and found out that the Nike Store has a Run/Walk Club that meets on Saturday at 8:30am and they have refreshments after your walk and you can earn free Nike stuff (that’s the best part). She thought this might be good training alternative during the cold winter season if other Divas/Devos are interested. For more information or to sign up online (and track your training progress), go to www.nikerunning.com/runningclub or call 408-246-2539.

Kudos to Rhonda and Linda! When faced with a fitness challenge (cold weather), they problem solved and came up with a solution that is fun and allows them to continue their training.

Share Your Story!

If you are participating in post-season events, please submit your story to me and I will share your experience with the Diva Network in an upcoming Newsletter.

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.

Race Events

Participating in race events is a great way to stay motivated and supplement your training during the off season. If you participate in a race event, please email me and tell me about your experience. For a list of upcoming races, check out www.theschedule.com or www.active.com.

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

If you’ve been following the training calendar from previous emails for the off season, you should continue with the same schedule. The updated schedule is also posted on our website (www.redpowerdivas.org). Your focus should be on timed walks or runs, rather than the number of miles. Ideally, you should be walking or running three to four days per week, with a long walk or run on a weekend day.

Diva Communications

The 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.

Website - www.redpowerdivas.org: 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 email at redpowerdivas@yahoo.com.

Google Group – http://groups.google.com/group/redpowerdivas: This is an excellent way to communicate with individual Divas or Devos, or communicate with the Diva Google network. The Diva Google Group is only available for Red Power Diva members; all Divas and Devos are encouraged to join. If you have filled out a Diva application, you will be invited to join the Google group.

Blog: http://redpowerdivas.blogspot.com: The Red Power Divas blog is a wonderful source of information. You can access old RPD weekly summaries and training schedules on the blog.

Email - redpowerdivas@yahoo.com: Please feel free to use the Red Power Divas email address for submitting questions, comments, and your 2008 Red Power Diva application.

Important Reminder!!

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 (redpowerdivas@yahoo.com) or fax (408-808-7194). We must have completed applications from all participants – even those who were part of the class of 2007.

December 2007 Newsletter

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 3^rd 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

Date: January 1, 2008 (Tuesday)

Location: Palo Alto Baylands Athletic Center, 1900 Geng Road, Palo Alto, CA

Time: 10K starts at 9:30 a.m.; 5K run/walk starts at 10:00 a.m.

Course: Flat and fast over Baylands levees and through the marsh lands on mostly dirt roads. Male and female race divisions in 10-year increments with awards three deep.

Cost: $30

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!

- Enid Fox

Director of Nutrition Services, Tempus Clinic (Los Gatos, CA)

Training Q&A

Q: I’ve heard that running/walking on an empty stomach will help me burn more fat. Is that true?

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.