2008 Diva July Newsletter

Coach’s Corner: Race This Sunday!!

Los Gatos Jungle Run 10K

Date: Sunday, July 13th

Time: Divas arrive at 6:30 a.m.; race starts at 7:15 a.m. sharp

Where: Los Gatos High School Track (start/end)

This fun event is our second team race of the year and your first chance to collect a medal for completing a race! Event organizers are offering the Red Power Divas a significant discount on the entry fee ($30 for the 10K; $40 for the half marathon). If you have registered for the Jungle Run and did not get a discount, please send your name and amount paid to redpowerdivas@yahoo.com. You will receive a discount voucher that can be used for a future race event.

All Divas and Divos should arrive no later than 6:30 a.m. Look for the RPD Banner near the finish line on the bleachers. I will arrive at 5:30 a.m. Please refer to the attachment with additional information on preparing for the Jungle Run and the list of Divas and Divos who have indicated they are registered.

NOTE: If you have a problem on Sunday, July 13^th, and cannot make the event or you are going to be late, please call my cell phone (510) 882-4334. I will have it on starting at 5:00 a.m. This cell phone is rarely on BUT I will make an exception for Sunday.

There are only 50 spots left for the 2008 event. They are available on a first-come, first-served basis. The Jungle Run organizers will not hold spots. If you intend to register the day of the event, please arrive at one of the packet pick-up locations early.

Pre-Race Packet Pick-up

The Los Gatos Jungle Run Half Marathon and 10K will be using timing chips this year and will not be mailing out any of the pre-race materials (bibs, chips, etc). You can pick up your race packet at The Nike Store at Westfield Valley Fair and The Runner's Factory in Los Gatos prior to the race. We advise you to pick up your pre-race materials on Friday or Saturday, so as to make your race day worry-free.

Option 1:
When: Friday, July 11th - 4 p.m. to 7 p.m.
Where: The Nike Store at Westfield Valley Fair, 2855 Stevens Creek Blvd., Santa Clara, CA 95050

Option 2:
When: Saturday, July 12th - 10 a.m. – 5 p.m.
Where: Runner's Factory, 51 University Ave, Los Gatos, CA 95030

Packet Pick-up & Race Day Registration

Packet pick-up and race day registration will also be available, if the event is not sold out, for an additional $10. On race day, look for the Registration Area near the south end of the Los Gatos High School Football field from 6:00 a.m. to 7:00 a.m.

Saturday Training Preview: July 12, 2008

Join us bright and early (7:30 a.m.) on July 12 for our long distance Saturday training session at Campbell Park. For those who are participating in the Jungle Run on Sunday, Saturday’s training is optional. We will not have a seminar; however, we will have our FitKidz program.

Our mileage goals for Saturday, July 12, are:

¨ Level 1: 5 to 6 miles

¨ Levels 2 and 3: 6 to 7 miles

Optional: Sunday Diva Training

Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 8:00 a.m.

Several people cannot fit our standard Saturday morning training into their schedule… but keep in mind that Sunday is also a great option for getting together to train. There will not be a coach available, BUT it is a great opportunity for Divas/Divos to informally train together. If you want to train on Sunday, contact other Divas/Divos through the Diva Google Group.

Training Schedule: Week of July 6-12, 2008

The following is your training plan for the week of July 6-12. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.

Sun. 7/6	Mon. 7/7	Tues. 7/8	Wed. 7/9	Thurs. 7/10	Fri. 7/11	Sat. 7/12
REST DAY	PACE/HILLS DAY	RECOVERY DAY	PACE DAY	TECHNIQUE DAY	REST DAY	NO SEMINAR TODAY
Enjoy.	Level 1: 3-4 miles stroll or 35 min. hills; Levels 2&3: 3-4 miles easy or 20 min. hills; All: Stretch + strength training	All: Optional cross-training not to exceed 40-60 minutes total + stretch	Level 1: 3-4 miles easy; Levels 2&3: 4-5 miles easy; All: Stretch + strength training	Level 1: 3-4 miles brisk; Levels 2&3: 4-5 miles brisk; All: Work on race pace with partner + stretch	All: 1-3 miles easy; stretch + strength training	Team training for those NOT participating in Jungle Run; REST DAY for those participating in Jungle Run

Training Tip: Practice Makes Perfect

Excerpt from Nike Email

• Efficient running form is integral to avoiding injury and conserving energy so you can apply that energy where you most need it. (Think: Breeze up hills, 3 more miles? Sure, no problem! I just ran faster than I ever have before!

• Stay relaxed. Don’t tighten your jaw, shoulders, eyes, hands, or any other muscle. Hands should be lightly clasped with thumbs gently sitting on top of index finger

• Bend arms at a comfortable 90-degree angle. Don’t cross your right hand to the opposite side of your body or vice versa.

• Be level-headed. Move forward, don’t bounce up and down or move side to side.

• Training runs are meant to be comfortable, not a competition. Run at an easy pace, such that you can comfortably hold a conversation.

• Refrain from going out too fast in the beginning; it’s a boost of confidence to increase speed towards the end of your run, instead of slowing down.

Nutrition & Health Tidbits

Diva Karen Handy, MPH

Manager, Nutrition Services and HMR Weight Management Program

Dietitians’ Picks for Best Summer Weight Loss Foods

• Chilled soups, such as gazpacho or cucumber-dill that contain lots of chunky vegetables are not only a refreshing way to start a meal, they may help us eat fewer calories overall. Research shows that starting a meal with a low-calorie, broth-based soup will help you feel full sooner and you’ll eat fewer calories for the entire meal.

• Watermelon, both sweet and juicy, can satisfy the need for something sweet as well as help you feel full.

• Grilled vegetables and fruit: grill in bunches (e.g., onions, peppers, asparagus, zucchini, portabello mushrooms) and keep in your fridge to make veggie fajitas; grilled vegetable pizzas; grilled vegetable, ricotta and fresh herb pasta; grilled peaches, pineapple or bananas for dessert. Any time you add vegetables and fruit to your dish, you are automatically lowering the average calorie per bite!

Healthy Barbecue Swaps
A traditional barbecue meal (like a cheeseburger, a pork sausage, a scoop of macaroni salad, a handful of barbecue chips, a glass of lemonade, all topped off with apple pie a la mode) may be lots of fun, but will also load you up with lots of calories, saturated fat and sugar! If you want to make some heart healthy changes to your diet, here are some easy barbecue substitutions:

• Turkey, veggie, sirloin or bison burgers

• Lean poultry or soy sausages

• Skinless chicken breasts, chicken, fish or vegetable kabobs

• Grilled fish

• Grilled veggies, baked white or sweet potato, or corn on the cob as a side dish

Stretch of the Week: A Better Way to Stretch Your Hamstrings
Excerpt from Runners World

You've seen it a zillion times -- a runner with one leg up on a car/bench/fence, reaching for his toes. But this classic hamstring stretch is doing more harm than good. When you try to lengthen your hamstring with this pulling motion, the muscle protects itself by contracting. This defeats the purpose of the stretch and increases your injury risk. What's more, this stretch puts pressure on all the muscles from the ankle to the back. Instead, try our "active-isolated" method that targets just the hamstring to ensure you are getting an effective stretch without harming other areas of your body.

Do this: Upright hamstring stretch (no bending!)

• Stand on one leg with knee slightly bent.

• Hold your other leg under your knee so that your hamstring is parallel with the floor.

• Contract your quadriceps while extending your heel straight out in front of you.

• Hold for two seconds, then bring your heel back under your knee.

• Repeat 10 times on each leg.

Don’t do this: Reach for your toes

• Causes back strain

• Stresses and contracts your glutes

• Causes your hamstring to tighten up in an eccentric contraction

FitKidz Update
Coach Jamal Lowe, Rhonda Hadnot, Michele Peterson and Gil Ong

We’ve planned another fun day for our FitKidz program this Saturday, July 12, 2008. Please bring your kids. We had 13 kids participate on our kickoff day. The kids were excited to be out there and seemed to enjoy the exercise. We had a range of ages from 4 to 15. The kids cooled off with a wonderful water balloon toss at the end.

Save the Date!

What: Red Power Divas Family Picnic 2008
When: Sunday, August 10th, 12:00 to 3:00 p.m.
Where: John D. Morgan Park, Campbell

• Planning is now underway for our 2008 Family Picnic

• Join us for an afternoon of fun for the entire family

• More details to come…

Human Interest Story: Supermom Gives Birth to Six, Runs Marathon

By Mike Celizic, TODAY SHOW
Submitted by Diva Anita Ong

Call Jenny Masche the Marathon Woman. As the mother of 1-year-old sextuplets, that’s what her daily life is like. And somehow during that first year of organized chaos, she also managed to train for and run a real marathon.

But how could a mother of one newborn, let alone six, find the time and energy to train for and run a 26.2-mile race?

“Because they’re good sleepers,” Jenny Masche told Meredith Vieira during an exclusive interview on TODAY Thursday in New York. “As soon as I put them down at 7 o’clock at night, I’d literally throw my running shoes on and my friend and I would go and run for like two hours.”

Jenny was holding one of the sextuplets, Bailey, as she spoke. Her husband, Bryan Masche, held another, Cole, and grandparents Laura and Bill Masche and Sue and Bob Simbric held the other four — only one of whom was sleeping.

The babies were tired and some of them were fussing, but Bryan Masche said that the amazing thing about their first year is discovering “just how good they’ve been. They don’t fuss a lot. They’re not really big complainers. They’re just really good babies. They sleep well. It really is less scary than I made it out to be in my mind.”

A difficult delivery

Savannah, Cole, Grant, Molli, Bailey and Blake were born on June 11, 2007, by Caesarean section after 30 weeks of gestation. Jenny went into cardiac arrest during the delivery and nearly died.

“It was really scary because I thought, ‘Am I going to be healthy now to take care of six babies?’ ” she said, choking up at the memory. “I remember my body was trembling, my lip was trembling and being terrified.” As the babies spent their first weeks of life in neonatal intensive care, Jenny stayed in bed, recovering from the trauma of the birth. “I was on bed rest for so long, all I could imagine was being able to run again,” she said. “I said, ‘When my kids turn 1, I’m running a marathon.’ ”

So, on May 31, less than two weeks before the sextuplets’ first birthday, Jenny entered the Rock ’n’ Roll Marathon in San Diego. Her husband ran with her, and waiting for her at the finish line 5½ hours later were her children. “There was no way I was getting out of that,” Bryan said of his participation in the race. “I couldn’t let Jenny run the race after heart failure and sextuplets and a year later be on the sidelines cheering her on.”

Pushing past the walls

“The marathon was so fun for me — until I hit 21 miles,” Jenny recounted. “Then you hit a wall. You push through and you’re so exhilarated.” It’s not unlike raising six children through the first year of life, she added. “I hit walls taking care of them sometimes. I don’t want to get out of bed. But then you push past them and there’s something exhilarating on the other side.” It has been a lot of work, the Masches admitted. “Laundry is a never-ending process,” Jenny told TODAY. “We get them up, we feed them, change them, play with them, go for a nap, get them up, feed them, change them, play with them, they go for a nap. The routine is definitely the key to our success.”

The Masches and their parents briefly introduced each baby to TODAY viewers. Jenny held Bailey. “We call her the boss,” she said. “She’s very strong-willed. She’s very mature for her age.” “This is Cole Robert,” Bryan said. “He’s one of the easiest babies. He’s a snuggler. We call him ‘Cocoa Chopper’ because he’s got four teeth coming in.” Sue Simbric held Blake: “He is the rabble-rouser of the group. He’s the first to do everything. He gets into everything. He doesn’t think before he acts. He just goes for it.” Her husband, Bob, was next up with Savannah Jane: “She’s the firstborn.” Laura Masche introduced Molli: “She’s a sweetheart — very, very mellow.” Finally, Bill Masche would have had Grant smile for the camera, but the baby was sound asleep. “He takes after me,” the proud granddad said. “He likes to sleep a lot.”

An exciting marathon

The Masches’ gratitude for their bounty of babies came through clearly. “It may be the marathon of life, but it’s an exciting marathon,” Bryan said. “How many people get to go through the experience of having six kids the same age just to see all their different personalities?” Jenny told Vieira that she believes that having her heart fail during delivery was actually a gift from God. “I’ve just felt so privileged to be here to be their mom, to get to take care of them. I count it a blessing that he allowed me go through that, because this year has just been such a joy,” she said. The kids go through at least 30 diapers a day, Jenny Masche said. And they’ve already learned to wait their turns.

“If you have one baby, you get to focus on one baby,” she said. “They have to take turns; they have to be really patient.” The sextuplets each weighed between 2 and 3 pounds at birth. They came home over a period of several weeks after their births. Cole, who needed minor surgery to correct a hernia at his belly button, was the last to come home. Today, the toddlers each weigh at least 20 pounds and are thriving. Their parents wouldn’t change a thing.

“When you first hear you are going to have six babies you think, this is impossible, we’re never ever going to survive this,” Jenny told TODAY. “It’s actually been just a wonderful adventure.”

WEEKLY SUMMARY – June 29 - July 5, 2008

Coach’s Corner

Race Pacing and Strategy – 10K
By Josh Clark
Even the most thoughtful and carefully planned training can be for naught if you don't plan well and execute smoothly on race day. Review our tips for smart racing, geared to new and intermediate runners.

The anticipation, the excitement, the color, the activity. Everything about a racing event tends to get you keyed up, and it should. Feed off the energy of your surroundings, and let your adrenaline do its work. But do keep yourself under control. The excitement of the starting line is a powerful mental tool, but it can also undermine your race if you let yourself start out too fast.

Early pacing
No matter what distance you're running, hold yourself back in the early stages of the race. After all of your training, you are strong and powerful, and doubtless you are aching to push yourself. You'll get your chance, but save it for the end of the race when you'll need it. At the beginning, just concentrate on settling into a pace no faster than what you plan to be the average pace for the race overall. The first few miles may feel ridiculously slow; think of them as warm-up miles and conserve your strength for the final stretch. (Reminder: The first mile or so of the Jungle Run is a hill.)

The Jungle Run is a medium size race so you will probably spend the first few minutes caught in the crowds. There's not much sense in fighting them; zig-zagging wildly through the throng will wear you out and could knock someone over (including yourself). Just flow with the crowd until you gradually get more space. Try to use a shuffling gait to keep your feet low and avoid tripping in the close conditions. As space opens up, ease into your familiar pace and stride.

Take it up a notch
Only when you reach the halfway point should you start considering a faster pace. Take a mental inventory of your body and how you're handling the pace. If you think you can take the remaining course at a faster clip, then gradually step it up. No need to rush into a sprint; just take it up a notch and see how it feels.

Try to keep your pace steady. Throwing in bursts of speed is not a great idea, especially for the inexperienced racer. Adjust your pace and effort to the split times you hear or read along the course. Because strange things tend to happen to your mathematical ability as you get deeper into a long race, you might want to bring along a crib sheet if you are running the half marathon distance. Jot down your target split times on a piece of paper tucked into your waistband.

Don't panic if split times show that you're off pace. Make a gradual, easy adjustment. But if you feel really lousy, and you just don't think you can keep up the pace you had hoped for, don't push it. Avoid injury and take the pace down.

Along the way, be sure to keep hydrated by taking water or sports drink of your own. Do not rely on the water stations. And do not forget to fuel your body with the food you have selected for this race.

Stay focused
Unlike your training runs/walks, when much of the joy of the outing is about letting your mind wander in a kind of creative romp, racing requires a bit more discipline and focus. You should be constantly monitoring your pace and checking your body over for warning signs or even reservoirs of available energy. Pay attention to your breathing, the weather, the terrain, and the runners around you.

The real trick is to do all of this while staying relaxed. It's not necessarily easy, since racing is largely about pushing yourself through pain. It is a peculiar irony; when you race you are in more discomfort than most people will ever be unless they become seriously ill. Yet the experienced racer remains at peace and completely at ease. Over time, you become used to being a kind of detached observer of your own physical condition, coaching yourself through each section of the race.

As you approach the last leg of the race, it's time for the kick. Gauge how much extra energy you have left for the final push. If you have good speed, you might pour it out for a last burst of speed and kick the final half mile. If your speed is not so good, you might bet on endurance and step up the pace for a longer distance. Depending on your conditioning, that distance might be anywhere from half a mile to two miles for a 10K. See what you have left to give, and push to the finish.

And most of all, do not forget to have fun and cheer on not only the Divas and Divos but everyone in the race.

Stretch of the Week: A Better Way to Stretch Your Back
Do this to stretch your back and keep tension off your hamstrings
Excerpt from Runners World
A strong, flexible back is a huge asset to a walker/runner. When you walk/run, it helps hold your body upright and forward. A stable back also helps keep the spine protected against the impact of walking/running. This active-isolated back stretch (below) is effective but gentle. It relaxes the back, while restoring range of motion to help you increase your flexibility without putting stress on your back or legs.

Don't do this: Toe Touch
♦ Lower back is forcibly stretched, stressing the vertebrae, discs, and muscles of the back.
♦ Locked knees irritate the hamstrings.
♦ Hamstrings are strained and tightened.

Do this: Back Rotation
♦ Sit with your back straight, knees bent, and feet resting on your heels. Interlock your hands behind your head.
♦ Contract your abs, and rotate left as far as you can go. Do this four or five times until you feel loosened up.
♦ When you're ready, rotate again, and then flex your body forward, leaning your elbow toward the surface you're sitting on.
♦ Hold for a second or two, then return to an upright position. Work one side at a time, doing 10 reps on the left, then 10 on the right.
♦ Abdominal muscles support the back through the movement.
♦ Oblique muscles are activated and strengthened.
♦ Lower-back muscles are gently and gradually elongated.
♦ Hamstrings are disengaged.

Save the Date!
What: Red Power Divas Family Picnic 2008
When: Sunday, August 10th, 12:00 to 3:00 p.m.
Where: John D. Morgan Park, Campbell

♦ Planning is now underway for our 2008 Family Picnic
♦ Join us for an afternoon of fun for the entire family
♦ More details to come…

Saturday Training Preview – July 5, 2008
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 7:30 a.m.

♦ Focus will be on Race Day Strategy and Preparation

Weekly Summary - June 22-28, 2008

Coach’s Corner

Remember, the mind is like a parachute. It only works when it is open.

Protection of Your Most Precious Gift
One of the most precious gifts we possess is this beautiful thing we called our body. We only have one. Cherish it, take care of it, and love it. This Weekly Summary is a reminder of what we need to do as athletes to take care of our bodies as we train for the San Jose Rock & Roll Half Marathon. I know that the following material may not be terribly exciting, but please take the time to review it. Peak performance is the result of proper nutrition, training, and mental discipline. It can’t be bought.

Hydration Revisited
(from the American College of Sports Medicine)
I am very proud of and excited about the progress of this incredible group of women and men we call the Red Power Divas/Divos. We are working hard as we prepare for the San Jose Rock & Roll Half Marathon. In fact, we are six weeks ahead in our training plan compared to the 2007 season. An important part of our preparation is to make sure we take good care of our bodies. At this point in our training, proper hydration should be a normal part of our training routine. However, I am concerned that some Divas/Divos are not properly hydrating, either by not carrying water bottles when training or by not drinking enough of the fluid they are carrying with them.

During exercise, an athlete's body needs fluids…Period! That's why replenishing fluids during exercise is crucial — especially in the heat. When the body loses fluids through sweating, body temperature elevates, blood volume drops, and the heart works harder to move blood through the bloodstream. As a result, exercise performance drops. I want to repeat, exercise performance drops. This is not a good thing. We are DIVAS; we are DIVOS; we are ATHLETES. We want our performance to increase. A lack of proper hydration can also be dangerous and result in heat stroke. PLEASE do not rely on thirst to tell you when fluids are needed because thirst lags behind actual need. PLEASE, PLEASE - when training: (1) drink 16 ounces (2 cups) of water two hours before training so that when you start training, the body is properly hydrated; and (2) during training, carry a water bottle/container with fluid and take a drink at least once every 15 minutes. As we move forward in our training, and when the Divas get to the starting line on the morning of the Rock & Roll, we want to make sure we’re all healthy, strong, and well hydrated!

Complex Carbohydrates - Your Body’s Best Friend
We know that the most important function of fluid is to rehydrate the body, but a drained body also needs to restore energy and electrolytes. To stay healthy and recover well, you need to efficiently fuel your body. Complex carbohydrates supply fuel for your muscles to use during exercise. When you eat a diet filled with complex carbs, your muscles store them in the form of glycogen. During exercise, glycogen breaks down to fuel the muscles, which helps to delay fatigue during prolonged exercise, improving performance.

First, try to eat a high-carbohydrate, low-fat meal before exercising. Second, consume carbohydrates (in the form of gels, sport drinks, or food) on long, hard workouts to keep running or walking strong. Third, eat and/or drink a good helping of carbs as quickly as possible after workouts. This will replenish the glycogen (energy supply) in your depleted leg muscles. Add a little protein for muscle repair. Complex carbohydrates are found in starchy and fiber-filled foods like breads, cereals, pasta, rice, potatoes, beans, fresh fruit, and vegetables.

Bagels and Bananas for Saturday Post-Training
We have moved into heavy, long-distance training on Saturdays where we are out on the trail for longer than one hour. In order to assist you in recovery and replenishing glycogen in your depleted leg muscles, we will be providing carbohydrates and potassium in the form of bagels and bananas on Saturday after our long training run/walk.

Special thanks to Divas Diana O and Anita O for assisting me in providing bagels and bananas for our Fellowship.

Stretch of the Week: Properly Stretching Your Calf Muscles
Excerpt from Runners World
The muscles of the lower leg play a big role in walking and running. The outer calf muscle, the gastrocnemius, runs from above the knee to the ankle, and when it’s too tight, it can throw off everything from the thigh to the foot. Some runners think they do a good job at keeping this muscle loose with the classic calf stretch. However, this static stretch puts pressure on the calf, which responds by tightening up. Instead, Runners World recommends the active-isolated toe lift.

Don't do this: Calf Stretch
♦ Holding this position puts stress on the lower back and neck.
♦ Pressure is placed on the gastrocnemius and Achilles tendon, inhibiting blood and oxygen flow.
♦ Gastrocnemius is working to stabilize the ankle and knee.

Do this: Toe Lift
♦ Stand in an upright position.
♦ Shift your body weight to your left leg.
♦ Keeping your right heel on the ground, lift your right foot's toes up and back toward your shin. Hold for a second or two, then release.
♦ Do 10 times, each time trying to lift your toes closer to your shin. Repeat on your other leg. Use a tree, bench, or wall for balance if necessary.
♦ Back is in natural position, not strained.
♦ The tibialis anterior (shin muscle) is contracted, allowing the calf to relax and elongate.

Training Partners or Groups
We are at the stage where each Diva/Divo should have a run/walk partner or group of three or more with whom you train and intend to walk/run in the half marathon. For the purposes of our training on Saturday, please run/walk with a partner or group within the same run/walk pace. It is important that you stick with the partner or group and not do it alone. Partners can help motivate you when your energy is low and help slow your pace when you start off too fast. A balanced partnership is the key to finishing the race.

Reminders: Training Preparation
I do not intend to nag… but please wear your sunscreen, sunglasses, and wear a hat or visor to protect yourself against the ultraviolet rays of the sun. Take care of your precious gift. LISTEN TO YOUR BODY. Know when you need to rest and when you need to get out of the sun.

With 850+ wildfires burning in California, we remind you to be especially mindful of air quality if you have upper respiratory issues, such as asthma. For up-to-the-minute air quality alerts, visit the Bay Area Air Quality Management District website (www.baaqmd.gov).

Saturday Training Preview – June 28, 2008
We will focus on two things during this Saturday’s training:

1. Race Strategy: Develop a race strategy, including determining your PACE TIME for the 10K, as we prepare for our next TEAM event, the Los Gatos Jungle Run. What is your plan for the time per mile you want to walk or run the 10K? At this point in the season, you should know the amount of time it takes you to walk or run a mile. A training watch is a very helpful tool in tracking your personal time and race time. If do not know that number, please see me on Saturday for assistance.
2. Revisit Fueling and Hydration: Define your race day routine for fueling the body. Will you use electrolyte gels or sports drinks? Will you need some type of power bar or other source of carbs? What will your body best tolerate? What makes you feel energized?

Optional: Sunday Diva Training
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 8:00 a.m.

Several people cannot fit our standard Saturday morning training into their schedule… but keep in mind that Sunday is also a great option for getting together to train. There will not be a coach available, BUT it is a great opportunity for Divas/Divos to informally train together. If you want to train on Sunday, contact other Divas/Divos through the Diva Google Group.

Training on Tuesday & Thursday
Campbell Community Center Track – June 24 & 26
Training continues on Tuesday and Thursday at the Campbell Community Center Track at 6:00 p.m. The coaches have reported that 14-15 Divas/Divos have been regularly attending. This evening training has been a great opportunity for the smaller number of Divas/Divos to get to know the Fellowship. The Campbell Community Center is located 1 West Campbell Avenue in Campbell (corner of Winchester and Campbell Avenues). Coaches will be available. Meet near the bathrooms next to the track. Whether you arrive earlier or later than 6:00 p.m., please check in with the Diva Coach.

Training Schedule: Week of June 22 through 28
The most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.

Upcoming Race Event: Los Gatos Jungle Run 10K
Date: Sunday, July 13th
Time: Divas arrive at 6:30 a.m.; race starts at 7:15 a.m. sharp
Where: Los Gatos High School Track (start/end)
Website: http://www.firstwave-events.com/jungle_run/10k.html

This fun event is our second team race of the year and your first chance to collect a medal for completing a race! Event organizers are offering the Red Power Divas a significant discount on the entry fee ($30 for the 10K; $40 for the half marathon). To register and get your discount, please use the attached form (not available to the public and therefore not posted on the Jungle Run website). If you have already registered and paid full price, please send your name and the amount you paid to redpowerdivas@yahoo.com; you will be issued a discount voucher that can be used for a future race. Don’t miss out on this extraordinary and memorable event. Please register and email me, so I know who’s signed up.

Training Safety: Road Identification
As we continue to train during the 2008 season, safety is always important. Carrying identification when training can be a critical factor in guarding your safety. A “Road ID” is the perfect training partner for walkers, runners, cyclists, triathletes, or active people in general. If you have an accident on the road ortrail, your Road ID can guarantee proper medical treatment and immediate contact of family members. If you can't speak for yourself, your Road ID will. This is not just another piece of gear - it's peace of mind. www.roadid.com

My True Story:
On August 1, 2007, I was rushing from work to go out to do my training run, and I forgot my dog tag training ID. I was running down a sidewalk in a residential area, when three small children abruptly rode their tricycles into my path. In an attempt to avoid crashing into and hurting them, I jumped over them (yes, I can still jump) and crashed very hard. Kids: 1 – Diva Sharon: 0. The kids were a little frightened, but otherwise fine. I ended up with a number of bruises, scratches, and a fat lip. (I told everyone the fat lip was the result of a night of passion… hehe.) Bottom line: It could have been much worse, I could have been unconscious, and I had no identification with me at the time. Accidents do happen. Recommendation: Please purchase and wear training identification. Shop around for the best deal.

Five Styles of Road ID Available
♦ The Wrist ID
♦ The Shoe ID
♦ The FIXX ID (necklace)
♦ The Ankle ID
♦ The Shoe Pouch ID

The Excuse (AND HOW TO BEAT IT!)
“I have no energy.”
We are heading into the hot summer months. There are going to be days when you don’t feel like getting out of bed or you had a hard day at work and you just don’t have the energy to do your training. Crazy as it sounds, running or walking can actually be the answer to your summer blues. It may sound contradictory, but exercise can give you energy by getting the blood moving. Try heading out for a 10-minute walk/run. You’ll likely feel rejuvenated enough to finish the workout. Low blood sugar could also be the culprit. Eating small meals every three hours can keep glucose levels and your energy steady. Or try a quick fix…have a small cup of coffee and half an energy bar (or bagel) about an hour before you hit the road. (Runners World, March 2008)

Photo Op Day – Saturday, June 21 at 7:30 a.m.
On Saturday, June 21, we captured on film the many variations of relationships we have in our Fellowship. Upcoming Red Power Diva newsletters will feature profiles entitled, “Get to Know Your Divas/Divos.” We will publish these profiles in our Weekly and Monthly Updates and on our website. If you would like us to profile you and your relationship with another Diva/Divo, please contact Heather S.

Diva Photo Vault
To see all the photos taken at last Saturday’s Photo Op Day, as well as many other photos from throughout the Diva training seasons, please visit our Snapfish account

Please note that this account is for Red Power Divas only. The login and password information must not be shared outside the Diva network. If you have any questions about Snapfish, please email redpowerdivas@yahoo.com for guidance.

Diva Google Group
Created by Diva Sabrina F
All Divas and Divos are encouraged to join the Diva Google Group. This is an excellent way to communicate with individual Divas/Divos or to share ideas with the entire Diva Google Group network. The Diva Google Group is only available for Red Power Diva members. To join the Google Group, please visit http://groups.google.com/group/redpowerdivas?hl=en.

Diva Gear – By Request Only
We have a lot of wonderful Diva/Divo gear available for purchase. If you are interested in buying Diva and Divo products, items are available upon request only. If you request an item, I will make the item available to you at our Saturday training at Campbell Park (Los Gatos Creek Trail). A complete list of Diva/Divo gear is available on our website at www.redpowerdivas.org/gear.html.

Special Weekend Edition

RED POWER DIVAS

Special Edition

June 20, 2008

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REMINDERS

Saturday Training Preview: June 21, 2008

Join us early (7:30 a.m.) on June 21st for our long distance Saturday training session at Campbell Park. This weekend’s seminar, led by Coaches Sharon C and Jennifer G, will cover a very important topic, “Fueling the Body for Peak Performance.” This information will be extremely useful as we progress into walking and/or running longer distances in preparation for the Los Gatos Jungle Run 10K (6.2 miles). Our mileage goals for Saturday, June 21, are:

♦ Level 1: 5 to 6 miles

♦ Level 2 and 3: 6 to 7 miles

Reminder: Photo Op Day – Saturday June 21st at 7:30 a.m.

We would like to capture on film the many variations of relationships we have in our Fellowship. RPD relationships include (but are not limited to husband and wife, sisters, sister/brother, mother/son, mother/daughter, partners, old friends, new friends (friends you have met since joining the fellowship), groups (HMR, Probation, Superior Court, etc.). Remember to wear your RED SHIRT on Saturday and be ready to smile!

Upcoming Race Event: Los Gatos Jungle Run 10K

Date: Sunday, July 13th

Time: Divas arrive at 6:30 a.m.; race starts at 7:15 a.m. sharp

Where:Los Gatos High School Track (start/end)

Website: http://www.firstwave-events.com/jungle_run/10k.html

This fun event is our second team race of the year and your first chance to collect a medal for completing a race! Event organizers are offering the Red Power Divas a significant discount on the entry fee ($30 for the 10K; $40 for the half marathon). To register and get your discount, please use the attached form (not available to the public and therefore not posted on the Jungle Run website). If you have already registered and paid full price, please send your name and the amount you paid to the race organizers; you will be issued a discount voucher that can be used for a future race. Don’t miss out on this extraordinary and memorable event!

2008 June Newsletter

Coach’s Corner

The Lupus Foundation 5K - Great Kickoff Race Event
The Lupus Foundation 5K Race was a great event to kickoff the 2008 season. Everyone had a wonderful time. The sea of Red Diva/Divo shirts, the cheering, the support… it was just phenomenal. In addition, we set some wonderful milestones -- the Lupus 5K was the first race event of the athletic career for eight of our Divas/Divos; many set personal records (PR); our team received a second place finish for the largest team; and we had several team members who placed and had excellent times in their age category (Divo FitKidz Coach Jamal L, 2nd place in male age group 14-19; Diva Pam C, 3rd in female age group 50-59; Diva Sandra A, 11th in female age group 50-59; Diva Jennifer V, 21st in female age group 30-39; Divo John C, 24th in male age group 30-39; and Diva Karen H, 25th in female age category 40-49). It was a great day for our Fellowship.

Lupus Foundation 5K Race Spotlight
The Lupus 5K Spotlight is on 63-year-old Diva Mary E. Not long ago, Mary was enjoying a sedentary lifestyle. On May 3, 2008, the opening day of the Red Power Divas season, Mary finally allowed the athlete who had been waiting patiently inside of her all these years to emerge. That day, Mary walked a mile for the first time in her life. Five weeks later on June 1, 2008, Mary walked her first 5K (3.1 miles). She received great Diva support. Her Diva Coach, Peggy L, walked with Mary every step of the 5K. After finishing their race, Divas Beth D and Joan L went back out on the course to support Mary. When Mary was about 200 yards from the finish line, a dozen Divas/Divos started to cheer. As she walked closer, the cheering grew louder. Every bone in Mary’s body hurt. She didn’t know if she could do it. But when she saw that sea of red shirts and heard thunderous cheers just for her, she began to feel the Diva spirit. All of sudden, with 50 yards to go, she was overcome with that Diva spirit, felt a burst of energy, and sprinted across the finish line. Oh my! What an inspirational sight! What a great accomplishment! What a Diva! Below is an email I received from Mary describing her experience:

Hi Sharon,
Walking the 5K was exceptional. I just knew that I had to try and I wanted it so badly that it was important to finish, didn't matter that I came in last, it was an accomplishment for me. During the walk, it got kind of ugly a couple of times. I was really tired, but the support from Peggy and the folks out on the path were wonderful to say the least. Toward the end, my knee really was hurting, so I'm glad that I remembered to wrap it. It was painful, invigorating and satisfying. All I know was the sea of RED DIVAS was the best sight I ever saw. It was worth seeing them cheering me on…what support! I was really overcome and overwhelmed by the whole experience - so much so that I cried…WOW! I am so glad that I joined the group. I will keep trudging along with the hopes of vast improvement over the months to come. Thank you… Although the walk seemed to go on and on, it wasn't an option for me to give up.
- Mary

RPD Well Wishes Needed
CAROLINA (a new Diva) attended her first Saturday training on May 17th. Carolina shared with us that she was recently diagnosed with breast cancer. Update: Carolina recently emailed me. She has undergone her first series of treatment and everything seems to be going well. Her parents are staying with her and they have been great.
One of our 2007 Divas (who wishes to remain anonymous) was also recently diagnosed with breast cancer. She underwent surgery (mastectomy) last week. We extend our best wishes to our 2007 Diva, Carolina, and all other Divas and Divos who are facing challenges. For those who pray, please keep them in your prayers. We look forward to the return of Carolina and our 2007 Diva.

Training Schedule: Week of June 15 through 21
The following is your training plan for the week of June 15 through 21. Note that the most up-to-date Training Schedule is always available on the Red Power Divas website at www.redpowerdivas.org/training.html.

Sun. 6/15	Mon. 6/16	Tues. 6/17	Wed. 6/18	Thurs. 6/19	Fri. 6/20	Sat. 6/21
REST DAY	PACE DAY	RECOVERY DAY	PACE DAY	TECHNIQUE DAY	RECOVERY DAY	LONG DISTANCEDAY
Happy Father’s Day!	Level 1: 3 miles stroll; Levels 2&3: 35-40 min. easy; All: Stretch + strength training	All: Optional cross-training not to exceed 45-60 minutes total + stretch	Level 1: 3-4 miles easy; Levels 2&3: 4-5 miles easy; All: Stretch + strength training	Level 1: 3 miles brisk; Levels 2&3: 35-40 min. brisk; All: Stretch	Level 1: 2 miles stroll; Levels 2&3: 3 miles easy; All: Stretch + strength training	Level 1: 5-6 miles easy; Levels 2&3: 6-7 miles easy; All: Stretch

Saturday Training Preview: June 21, 2008
Join us bright and early (7:30 a.m.) on June 21st for our long distance Saturday training session at Campbell Park. This weekend’s seminar, led by Coaches Sharon C and Jennifer G, will cover a very important topic, “Fueling the Body for Peak Performance.” This information will be extremely useful as we progress into walking and/or running longer distances in preparation for the Los Gatos Jungle Run 10K (6.2 miles). Our mileage goals for Saturday, June 21, are:

♦Level 1: 5 to 6 miles
♦Level 2 and 3: 6 to 7 miles

Reminder: Photo Op Day – Saturday June 21st at 7:30 a.m.
We’d like to capture on film the many variations of relationships we have in our Fellowship. RPD relationships include (but are not limited to): husband and wife, sisters, sister/brother, mother/son, mother/daughter, partners, old friends, new friends (friends you have met since joining the fellowship), groups (HMR, Probation, Superior Court, etc.). Remember to wear your RED SHIRT on Saturday and be ready to smile!

Upcoming Race Event: Los Gatos Jungle Run 10K
Date: Sunday, July 13th
Time:Divas arrive at 6:30 a.m.; race starts at 7:15 a.m. sharp
Where:Los Gatos High School Track (start/end)
Website: http://www.firstwave-events.com/jungle_run/10k.html

This fun event is our second team race of the year and your first chance to collect a medal for completing a race! Event organizers are offering the Red Power Divas a significant discount on the entry fee ($30 for the 10K; $40 for the half marathon). To register and get your discount, please use the attached form (not available to the general public and therefore not posted on the Jungle Run website). If you have already registered and paid full price, please send your name and the amount you paid to the race organizers; you will be issued a discount voucher that can be used for a future race. Don’t miss out on this extraordinary and memorable event!

The Power of the RPD Fellowship - Together as One
The power of fellowship lies in the companionship and association of different and independent individuals sharing similar tastes and interests. We are many, but we are one fellowship. We share the same hunger for success, the same drive for achievement, the same interest of accomplishment. We are one. From the Diva high fives to the Diva hugs, our network holds a great spiritual connection akin to that of a fellowship. We may test our own will and stamina on the trail, but on and off that dusty trail, we hold ours heads high, proud to be part of such wonderful companionship. How we draw inspiration and encouragement from each other stands as a testament to how we carry the spirit of both a fierce fighter and team player. Together we walk/run; together we laugh; together we cheer; together we cry; together we succeed; together we are one fellowship. Divas/Divos Rock!

The Mighty RED SHIRT
Watch out! Red is coming and it’s coming fast! From Super Girl to Wonder Woman, Coca-Cola to Target, red commands attention, elicits excitement, and exudes power. Studies show that red can have a stimulant effect, raising the rate of respiration and blood pressure. In fact, the mere perception of red enhances our metabolism by 13.4%. But science aside, red is hot. From passionate love to violence and warfare, red is Cupid and the Devil. In heraldry, red signifies courage. In China, it brings happiness and prosperity. While worn in the Far East for good luck and marriage, red worn in South Africa denotes mourning and loss. From stop signs to flashing lights and bull fights to fire trucks, red signals danger. You won’t be able to walk down Wall Street without seeing at least one red power tie. Red represents a wide range of conflicting emotions and cultural connotations, but for us, red is fellowship combined with confidence and pride. Red is attention grabbing. Red is sexy. And like that Pixar-animated movie, red is incredible; red is power. So roll out that red carpet and let’s paint the trail red! We’re not just those “ladies in red” but VIP celebrities worthy of tremendous celebration and joy. We’re the Red Power Divas/Divos! Wear your RED SHIRT with pride.

Got Gear?
A variety of fun Diva / Divo gear is available for purchase every Saturday at our Campbell Park training session. If you are interested in buying Diva / Divo products, items are available by request only. A list of all Diva/Divo gear has been posted on our website, including prices, sizes available, and ordering instructions. See http://www.redpowerdivas.org/gear.html for details.

FitKidz Update
Coaches Jamal L and Rhonda H
Thank you to all the Divas who brought their kids out on Saturday, June 14th! We had 13 kids participate on our kickoff day. The kids were excited to be out there and seemed to enjoy the exercise. We had a range of ages from 4 to 15. The kids cooled off with a wonderful water balloon fight at the end.
We look forward to our next FitKidz day on July 12th.

Nutrition & Health Tips
Diva Karen H, MPH
Manager, Nutrition Services and HMR Weight Management Program

Eating for Your Health and Budget
Most of us are worried about the ever-increasing cost of gasoline and other expenses in our weekly budgets. We also know that we should be eating “healthier” but don’t always know where to start. Here are some simple suggestions for healthy choices which are also easy on the grocery store budget:
♦ Bread: Always buy 100% whole grain. Read the ingredients list to make sure that one of the first ingredients listed is whole grain flour or there may not actually be many whole grains in your purchase.
♦ Canned Goods: Try to choose items that say no-added salt or reduced sodium.
♦ Cereal: Oatmeal and shredded wheat are some of the healthiest choices; they are whole grains and have no added salt, fat or sugar
♦ Rice: Rice is a very inexpensive option that is also low in calorie density when cooked. Brown rice is best, but white is not such a bad option either if that is all your family will eat.
♦ Produce: MyPyramid (www.mypyramid.gov) calls for most people to eat 4.5 cups of fruits and veggies each day. Farmers markets and local produce stands often have the best prices. Use items in season to get the best value and for a change of pace each season.
♦ Protein: Choose lean protein like white meat chicken and turkey, and fish. Cook lean by broiling, grilling, poaching, or baking with the skin off. The cheapest protein item is also the healthiest and highest in fiber – beans!

Tips to $ave
♦ Look for store brands
♦ Stock up on sale items
♦ Compare unit pricing
♦ Stick to your list
♦ Don’t shop with a family member
♦ Use less meat, soda, cookies, crackers, chips, deli and bakery items

Best Low-Cost Healthy Meal Ideas From Communicating Food for Health
♦ Beans and rice
♦ Risotto
♦ Bean soup
♦ Lasagna
♦ Split pea soup
♦ Tuna and macaroni
♦ Lentils with rice
♦ Pasta with veggies
♦ Chicken and rice
♦ Vegetable soup
♦ Stir-fry over rice
♦ Stew with potatoes and chicken
♦ Pasta and lentils
♦ Baked potato stuffed with veggies
♦ Paella

By planning meals around rice, pasta and potatoes, you will use lower-cost ingredients. Use vegetables in season and store-brand frozen veggies. Think of meat as a condiment. Best of all, cook more and you can use it the next day or freeze for days when you are too busy to cook.
More recipes and tips are available from www.foodandhealth.com/blog/.

Five Smart Eating Rules for Walkers & Runners
- Excerpt from About.com: Running & Jogging
Long distance walkers and runners need to eat healthy to fuel their workouts properly and help build stronger bodies. Follow these sensible and healthful eating rules to get the most out of your food -- and your runs.

1. Focus on unprocessed foods.
Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They will provide essential nutrients, help fuel your workouts properly and aid in your post-workout recovery. Try to minimize the amount of processed foods you eat.

2. Eat small meals throughout the day.
Throw the notion of three large meals a day out the window -- it doesn't work for long distance walkers and runners. You need more calories during the day than sedentary people, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day.

3. Don't deny yourself the foods you love.
We all know what happens if you don't give in to your favorite foods: One day you'll have a monster craving and end up overindulging. It's better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don't like. In the long run, it will save you calories, because you'll feel more satisfied and you'll be less likely to binge and eat mindlessly. Moderation is the key.

4. Mix things up.
Try not to get into the habit of eating the same foods day after day. Pasta often becomes a staple of a long distance walker/runner's diet, but there are lots of other healthful and interesting carb choices, such as couscous, rice or quinoa. Different fruits and vegetables supply different nutrients, so it's important that you eat a variety of fruits and vegetables too.

5. Don't forget about protein.
Long distance walkers and runners focus so much on consuming carbs that their protein needs sometimes get forgotten. Protein is used for energy and to help repair tissue damaged during training. Protein should make up about 15% of your daily intake. Long distance walkers and runners, especially those training for marathons, should consume 0.5 to 0.75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat mike, low-fat cheese and some vegetables.

Proper Stretching: The Key to Injury Prevention
- Excerpt from About.com: Running & Jogging

Proper stretching is one of the most important things you can do to help protect your body from injury. Performing regular stretching before workouts can also lead to better performance and reduced muscle soreness. To get the most out of stretching, follow these simple guidelines

1. Don't Bounce.
Bouncing while you stretch can result in pulling or tearing the muscle you're trying to stretch.

2. Take it Slow.
Stretch your muscles slowly and gradually, holding each stretch for 15 to 30 seconds.

3. Don't Stretch Through Pain.
Don't stretch beyond the point where you begin to feel tightness in the muscle. Never stretch to the point of pain.

4. Don't Hold Your Breath.
Stay relaxed and breathe in and out slowly.

5. Make It a Habit.
Build stretching into your regular walk/run training routine. It is important to stretch after your walk/run, when your muscles are warmed up. Divas/Divos should also stretch gently before their walk/run to help warm up.

In the coming weeks, we’ll provide you with examples of some simple stretches you can do to help warm up before and cool down after your workouts.

June Birthdays
Wishing health and happiness to the following Divas and Divos celebrating birthdays this month:
♦ Sumiko I 6/1
♦ Sylvia P 6/14
♦ Sandy A 6/4
♦ Gail B 6/15
♦ Anita C 6/4
♦ Rie I 6/17
♦ Minerva N 6/4
♦ Jean H 6/18
♦ Herlinda A 6/5
♦ Ginger T 6/21
♦ Virginia R 6/5
♦ Christina C 6/24
♦ Monaca S 6/6
♦ Peggy L 6/24
♦ Phaedra E-L 6/7
♦ Royann V 6/24
♦ Daryl W 6/8
♦ Nancy B 6/25
♦ Andree P 6/9
♦ Tanya B 6/25
♦ Inga B 6/10
♦ Jill G 6/25
♦ Debbie K 6/10
♦ Lauren H 6/26
♦ Delia B 6/13
♦ Deanna Y 6/28
♦ Joanne D 6/13
♦ Elizabeth P 6/29
♦ Melinda M 6/13
♦ Linda P 6/29

If you have a birthday this month and your name isn’t on the list, please email me so I can update our database. Thanks!

Diva Spotlight
Mom Elaine and Daughter Amanda are returning Divas from our 2007 season. Here, they share their story about joining the Red Power Divas, training and racing together.

“Last year, my good friend Ha-Thanh emailed some coworkers and myself about the Red Power Divas. I was initially intrigued, but (in my occasionally lazy fashion) didn't follow-through with attending. Get up early on a Saturday morning… are you kidding? Then some colleagues and I had lunch with Sharon C a few weeks into the inaugural season. Talk about motivating! The way she spoke about the Divas and how it didn't matter where you were and how much you could walk/run. I was in from that moment. The only catch for me was that I hate doing social things alone. Who better to keep me company than my mother? Not to mention she is always talking about wanting to meet new people and make friends. Many things happened to our family over the last 10 years, which also caused my mom to isolate and not get out on her own. Plus I was getting worried about her health and well-being, so I came home and somehow managed to convince her to wake up super early on the very next Saturday and give it a try. Despite her constant thoughts that she couldn’t even make it a half a mile, my mom did TWO miles that morning! Throughout the season, we both found inspiration from our new friends, the Divas (and Divos!). Not only was I feeling great and more confident about myself, but I was finally seeing my mom open up and do something for herself instead of everyone else but her. I think this is one of the best “perks” to the RPDs…self-confidence in knowing you can achieve something you never thought possible. Did I ever think I’d be able to make it through 13.1 miles of walking across town? Heck no. Did I do it? Heck yes!!!!! Even my mother made it well past what she thought she could do. Many of our family and friends have now taken an interest in what we are doing – some of which have now joined the Divas. What more can a person ask for outside of good friends, improving health and a fun time outdoors?!?!”
- Diva Amanda

“Little did I know what I would be getting myself into when I said yes to my daughter, Amanda, when asked if I would like to join the Red Power Divas with her. ‘Come on mom…no pressure… you go at your own pace and you meet a new network of friends… it will be fun and good for our health…let’s give it a try.’ Well, try I did and boy what a reward! Not only did I meet a great group of wonderful women, but I also gained a sense of pride and admiration from my daughter. What a great feeling it was, when we entered our first race event, the Los Gatos Jungle Run, and at the completion of it my daughter came up to me and said, ‘I’m proud of you mom …you did it!’ I may have been a little slow, but I sure gave it a good try.

Since then, we’ve entered a couple more events and, of course, the Rock and Roll Half Marathon. Amanda went the entire 13.1 miles and I completed 6 miles. It wasn’t the amount of miles we did, but that we did it together. Amanda, I’m proud of you! And, of course, our training session every Saturday with our wonderful Red Power Divas… it has been great supporting each other and sharing our accomplishments. I am excited about our new season and getting back in touch with my fellow Divas. I may be the last one in the race, but I’ll keep on going. What a reward it is to be returning from a training session or a walk / run race and having a smiling group of Divas cheer you on. Thank you, Amanda, for sharing this part of your life with me. Love you,
- Diva Mama Elaine

Training Location Updates
South Bay Chapter
♦ Monday Diva Training - Starting July 7, 2008 (hill training)
Location: To be announced
Time: To be announced
Coach: Jennifer G

♦ Tuesday & Thursday Diva Training
Location: Campbell Community Center (corner of Winchester & Campbell Avenues)
Time: 6:00 p.m.
Coaches (rotating): Jessica H, Karla E, Michelle P, Susan B, Cindy L

♦Saturday Diva Training
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 7:30 a.m.
Coaches: Sharon C, Jennifer G, Beth D, Debbie K, Peggy L, Celeste M, Rhonda H (FitKidz), Jamal L (FitKidz)

♦Sunday Diva Training – Starts Sunday, June 22, 2008
Location: Campbell Park (corner of Gilman & Campbell Avenues)
Time: 8:00 a.m.
Coach: Dannetta W

Fremont Chapter
Coach: Julie L
The Lupus 5K was the first race for Megan J, a member of the Fremont Chapter of the Red Power Divas. She sent me the following email following the race:

Hello Judge C,
I wanted to start by saying thank you for the warm welcome last Sunday. I wasn't sure how I was going to feel after my first race. It was AMAZING!!!!!! I felt like I could have done anything after that. I will say I am out of shape and that I was sore for a couple of days. When I heard about Julie (Diva Julie L, Fremont Chapter Coach) doing her 1/2 marathon last year I thought wow what an accomplishment, I was so proud of her. I never thought I would be training for one myself. Julie is a great inspiration to me and I am going to try and make her proud as well as myself. Thank you again for this great opportunity and I look forward to the next race... I need to get my running shoes on and get moving.
- Megan - Fremont Chapter

Q & A
Q: Is there a right way to breathe when running/walking?

A: Not really. Some runner/walkers find that inhaling every second or third stride helps them maintain a steady breathing rhythm, but what comes naturally is the best. I do, however, recommend belly breathing which can help eliminate side stitches and allow you to take in more oxygen. Maintain an upright posture -- head over shoulders, shoulders over hips, and feet lightly touching underneath -- and inhale into your lower lungs (your stomach will rise). Start this breathing style during your warm-ups: Walk for three to five minutes, put your hand on your stomach to feel the rise and fall, and then start your training. (Jeff Galloway, Olympian and coach to thousands).