“Life is like riding a bicycle. To keep your balance, you have to keep moving.
Albert Einstein
My Biking Background
Before I became a runner, I used to love to bike places by myself and with our sweet kids who learned how to bike before they turned eight years old.
The kids and I doing a short bike ride around the neighborhood at the beginning of 2017.
I also used to bike to Sacramento State University when I did my Masters degree and loved the no parking hassle and getting my exercise done at the same time. I have also done a few century (100 miles) and 100K rides for Diabetes Tour de Cure in honor of my dear father.
After a long 10-hour century ride. I used to always get lost and my family worried about me.
Running and Cross-training
Yet, once the bug of running took a hold on me in 2015, I started to neglect my Specialized Women design road bike. With a sticker on the middle bar that reads in Japanese calligraphy, self-moving vehicle, my bike started collecting dust in our garage, because I had found pure joy and more freedom in running, not to mention an excellent way to burn roughly four times more calories. I was thus preoccupied with my running Lunar 8 Nike shoes and my Brooks Cascadia shoes and following my training schedule provided by our racing team coach. At first, I was running 4 to 5 days a week, but then I increased to 6 days a week to cram more miles and get stronger, and yet more prone to injury.
Overusing our muscles doing the same repetitive motion will certainly lead to injury sooner or later, which happened to me last month in March after a tough track workout. Thank goodness, I can now start back running wiser and stronger after my tendon has healed. As I biked 20 miles today, I kept writing in my head, while feeling the wind, smelling barbecue meat cooking on the grills the day before Easter, and watching the swollen and swift American River on my left side.
My 20-mile bike ride today instead of my 20-mile long run, as I need to build back up slowly with my running and marathon training for Mountains to Beaches at the end of May.
I even imagined a funny conversation between my bike and I that went this way:
Bike: “So, now I am good enough for a 20-mile spin, because you can’t run in your snazzy Lunar Glide shoes, huh?”
Me: “Uhmmm! You know you have been my first love ever since childhood.”
Bike: “Yeah? And running is your hot lover who gets you high all the time.”
Me: “Nonsense. I just love to run and maybe my Lunar Glide shoes and you can be civilized and share the roads and trails from now on,” I replied while listening to the Runner’s World podcasts.
Bike: “I guess we can… Pedal harder! You can get a biker’s high without getting too tired, or too winded!”
Me: “Sweet! Maybe biker’s high is a little more real than unicorns.”
While biking and not getting tired, I also came up with five reasons biking and running can be best friends:
Biking is a fast and great way to do intervals and hills with less pressure on our body.
Biking can be done during a class indoors no matter what the weather is like, or outdoors for more sunshine and vitamin D.
Biking can be a great training partner during off season, during an injury that allows you to bike, or just as an addition to your rest, easy days.
Biking will build up your stamina and endurance, as well as provide excellent cardio benefits.
Biking and running can become best friends and help you with that PR when running your next race.
As for me, I have decided to balance running, biking, playing tennis, strength training, and aqua jogging to avoid injuries. Running 5 days a week should be enough. Running and swimming the same day if I choose so can give me two intense cardio workouts and less stress on my joints and body. It will feel as if I am training for a triathlon and maybe one day, I will actually do one! Cheers! Happy feet! Happy pedaling!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Romanians (Yes, I am Romanian American and quite proud of it) have a great saying: “smart people learn from the mistakes of others, whereas not so smart people learn from their own mistakes.” I would love for you to learn from my mistakes and know that learning from your own mistakes is unavoidable. Besides, when things happen for the first time, it has little to do with your intelligence level: it has to do more with life’s constant element of surprise, or what I like to call an ocean wave sweeping us off our feet when we are least expecting it.
Balance
One of the things I think I am pretty good at is balancing my busy parent, professional, intellectual, and athletic life. I feel that I can juggle things, because I use my calendar well and try to write down all appointments, all my to-do lists, and still have room left for fun activities. I also found out that as a runner, balance is key. I need to balance my workouts, the time on my feet, as well as make room for tennis and strength training. But what happens when you become a little too confident in your running abilities? Well, you tip the balance scales to the heavier training cycle of running, so you start doing two runs a day even after a race you did the same day, which I have done and felt great at the time. You know that your form is good, so you won’t get injured, but overuse injuries can creep up upon us. Our bodies take the beating up to the point of quitting, so that’s when we start having problems.
Five worst running Injuries I have had in the last two years
I always thought I had a stronger body than my body really is! And, yes! I am an optimist who likes to wear the rosy glasses often. Moreover, just because I have played tennis for 22 years and never got injured is not enough to proclaim the Herculean strength of my body. As a matter of fact, once I started to run in 2015, I realized how many weak areas I had in my body, starting with the ankle which I injured in my first month of running due to poor form and improper shoes for my feet (I was wearing the low Altra shoes that offer no support to our ankles), but bounced back in 4 days. Then the knees pointed out to me that I had developed IT band syndrome, when I felt pain on the side of my knees and runner’s knee when my knees hurt right below the knee cap.
My first half marathon Run the Sly in 2015, my first year running. I wore the copper fit knee sleeves to protect my knees from hurting, especially during longer runs.My first CIM marathon that I finished in 4:13, even though I pulled my groin muscle at mile 18 and had to slow down.
Although I always ran with my knee sleeves on for about a year, as if they had magical powers, I had discovered that I could run without them with no pain when I forgot to put them on. That day I ran freely without any “crutches,” so to speak and felt like Forrest Gump .
Next injury took me almost six months to clear, as I had developed Planter Fasciitis after buying running flats that had a lower heel drop than I was used to and due to my tight calf muscles. Every morning, the sharp pain in my heel felt like walking on needles or stepping on a nail, but once I started my run, I was pain free and kept on going.
Towards the end of 2016, I also developed a mild form of shin splints, with pain running up the inside of my lower legs. Shin Splints can happen to runners whose feet maintain ground contact too long, or if the foot lands too far in front of them. Higher mileage will also contribute to shin splints.
My fifth injury came on totally unexpected on March 21st, 2017 after I did some intense speed workout on the track. I did 4 mile repeats and felt great until I got home and started to limp badly. My husband asked me if I twisted my ankle, or my foot. I said “no.” My speed workout felt wonderful as always. I just didn’t know what happened, but I was sure I would be like brand new by the morning. And, yes: my rosy glasses were on. I had no clue that I had developed one of the worst injuries that only affects 0.6 percent of runners from what I have read – see how special I am?
I had developed peroneal tendonitis on my right foot, which is extreme pain on the outside area of the foot right above the ankle. Unlike all the above-noted injuries that never stopped me from training and running races, this one left me limping and unable to run. Yes, I was smart to stop running, while resting and icing, but it was mainly because my injury forced me to do that. I have not run in two weeks, doing aqua jogging, stretching exercises, and foam rolling.
After two weeks of rest and doing aqua jogging, Pilates class, and core exercises, I have tried acupuncture http://www.acupunctureinsacramento.com for the first time in my life to attack the tendon and be able to restart my Mountains to Beaches marathon training coming up on May 28th in Southern California. It worked so well and I highly recommend it, but check about your injuries with your doctor first.
Although the article below talks about 5 most troublesome running injuries, which I had all, my sixth running injury comes and goes depending on how long and intense I run. I have had piriformis syndrome on and off, which is simply pain in the gluteal muscles, making it hard to maintain a certain pace, once it kicks in. I like to call this injury a kick in the butt, not figuratively speaking, as that’s the area that hurts and slows me down.
When it comes to healing all kinds of running related injuries, I recommend reading James Sullivan’s advice below and then read about my healing methods.
CARMEN’S 20 HEALING METHODS FOR THE ABOVE-MENTIONED INJURIES AND ADVICE:
Listen to my body and address the issue promptly.
Read many running books and changed my running form after reading the Chi Running book by Danny and Katherine Dreyer. I highly recommend it, as I was able to apply the lessons and improve my form and speed.
Read about the injury and take action to heal the body while running, if safe to run.
Changed the type of shoes I wore and currently run in the Nike Lunar Glide 8, which are better for my feet.
Changed my running shoes every 400 miles to avoid injuries.
Rolling my foot on a tennis ball daily and often while working at my desk to get rid of Plantar Fasciitis.
Using the foam roll often and doing different Yoga stretches.
Doing weekly core and strength training exercises, such as squats, lunges, kettle bell swings, bridges, and so on.
Doing hills to strengthen my body, especially my gluteal muscles.
Running much slower on my recovery days to allow my body to fully recover.
Running with friends to keep myself accountable.
Using the sauna to loosen up the muscles and recover well from tough workouts.
Using the Epsom salt baths after long runs.
Not running the day before a race and especially before a marathon.
Using the chiropractor once to realign my body.
Using the acupuncture and common sense to heal the tendon.
Not taking Levofloxacin or Ciprofloxacin antibiotics, as they can weaken the tendon and ankles, leaving one more prone to injury.
Talking to other runner friends and asking for their advice.
Staying humble.
Being wiser about life and running – hopefully!
CARMEN’S 12 GOALS FOR RUNNING STRONGER AND INJURY-FREE IN THE FUTURE ALL THE WAY TO 100:
Balance my tennis and running better, meaning that I won’t do a speed training session the same day that I play tennis. Instead, I will do an easy run the day I play tennis, or no run.
Strengthen my muscles more.
Do more stretches after my runs and ice more often at the first sign of soreness.
Give up racing, if a small nagging injury is present and wait to be totally healed.
Run mostly 5 days a week instead of 6, unless I am behind my schedule and my body feels healthy to handle the extra pounding.
Do two easy runs a day when feeling good, but never a hard run followed by an easy one. After a hard run, or race, I can do aqua jogging to relax the body and muscles.
Incorporate aqua jogging and biking into my weekly workouts for cross training and getting the body stronger.
Listen to my body more and respond with rest when needed.
Be flexible in rearranging my running schedule, if my body cannot accommodate a speed workout that day.
Mix road and trail running, but avoid running too many hills on tired legs.
Order custom orthotics for my high arched feet to take away the pressure from the calf muscles.
Use acupuncture, deep tissue massages, and active release techniques to stay strong and healthy.
I have tried Crossfit for a month and got my body stronger, while learning to incorporate some of the moves into my own strength training schedule, such as the deadlift move.
Although these injuries seem to be too much, I have enjoyed my running tremendously and highly recommend it to all my friends as the best mediation in motion out there. I have been successful at it, winning many age group races and even winning first female overall in the Gumby 5K trail run this year. I believe that with the right plan and improved running technique, I will continue to run many more races and marathons. Running is life!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
It takes courage and determination to change at any age, but taking up running later in life to increase one’s health and fitness level is not what the every day person does.
Meet five incredible athletes all in their 70s who are not interested in joining any senior’s classes soon. Their passion and joie de vivre: running.
Last year while training for California International marathon, my third marathon since I started running, I had the pleasure and honor to meet these four amazing women Charlyn, Barbara, Carolyn, and Linda all in their 70s – so driven, radiant, humble, and truly inspiring.
Big 70 to 74 age group winners at Valentine 4-mile race this year. Carolyn in the red, Barbara in the middle, and Charlyn next to her.
We met during our Fleet Feet Fit track workouts led by our amazing coach Chad Worthen. Being the gregarious and curious person that I am, I made friends with them and started asking questions. Charlyn amazed me first, as I talked to her and learned about her transformative and inspiring fitness journey . I even used her story on my mom to get her moving, which worked. My mom started running with me short half a mile distances the summer of 2016. I have to say that her form was perfect and that she did not want to run slowly. In 2017, a few months later after getting to know all these wonderful women, I have decided to interview them and learn about their extraordinary journeys.
Charlyn Frazier’s beginnings and progress as a runner
Charlyn Frazier started to run in February 2011 at the age of 66 after joining a local gym. She had played a lot of tennis in Southern California in the 70s and 80s, but after moving to Sacramento in 1990, she became inactive and put on a lot of weight in the next 21 years. Luckily, her trainer at the gym suggested that she kicked up the cardio and try running.
Charlyn ran her first 5K race in 39:33. It was so exhilarating and she couldn’t wait to do it again. Soon after that, she ran her first 10K in July 2011, her first half in October 2011, and her first marathon California International Marathon in 2012. This was just the beginning of her enthusiasm and passion for running. As of February 2017, Charlyn has run 104 races, four of which are marathons.
Charlyn finishing CIM 2016 with a big smile on her face. Another marathon in the books. Marathons are actually her favorite distance and she loves to train for them. Charlyn admits that even though she is not nervous on race day, she is as excited as a child on Christmas Eve.
Her breakthrough in running came in January 2014 when she decided to join Fleet Feet Fit program. She immediately loved having coach Chad Worthen hold her accountable and give her positive feedbacks, while reminding her to get in her miles and stay focused during workouts.
Charlyn wearing bib number 70 to match her age at the Urban Cow half marathon in Sacramento. What a joy!
Charlyn’s advice to other new and seasoned runners
Taking up running for the first time means to start out slow with short distances and work up from there.
Be ready to be amazed at how quickly your endurance and pace will build-up. For example, Charlyn finished her first 5K on May 30, 2011 in 39:33 and less than three months later finished a 5K in 36:08. Note that she set 5K PR at Run to Feed the Hungry in December 2016 with a time of 27:58.
It is very important to have a network of running buddies. It was a major step for Charlyn in her running journey when she joined up with Fleet Feet to train for her first Urban Cow Half Marathon. The camaraderie in a training group is a phenomenal motivator for setting that clock and meeting up on the road on a cold winter morning.
Meet and run with other runners who can inspire you to become the best you can be. Charlyn has become friends with Barbara, Linda, and Carolyn all featured in this blog.
Charlyn’s greatest accomplishments as a runner
In 2015 Charlyn finished 9th in Buzz Oates Run-Sac competitive division. In 2016, she finished 7th being rewarded with $75.00 and $150.00 respectively. She also earned a place on the 2016 Milestone 100-Mile Club having logged 116 miles in Buzz Oates races http://runsacseries.com/. This earned her a cool shirt, hat, and jacket!
Charlyn’s greatest honor has been receiving the Sacramento Running Association’s Award for 2015 Veteran Women Athlete – Marathon and SRA’s Award for 2016 Veteran Women Athlete – Road Running https://runsra.org/.
SRA (Sacramento Running Association) Achievement Award for Veteran Woman Marathon Athlete.
Barbara Rinker’s beginnings and progress as a runner
Barbara finishing the California International Marathon in December 2016 with a bright smile on her face. Running brings her so much joy and she loves competing. Her favorite distance is the marathon.
Barbara Rinker started to run at 50.
She remembers walking from the 20-mile mark of the American River Trail to the Fish Hatchery as part of a weight loss contest with Weight Watchers to lose pounds and get healthier. Then the walk progressed to a jog next to her long-legged husband. She eventually got pretty efficient at jogging and signed up with Buffalo CHIPS together with her husband. After running her first 10K in 58 minutes, Barbara was hooked by the joy of running. She also realized that running is as mental as it is physical.
Barbara’s advice to other new and seasoned runners
The more you move, the more capable you are of moving.
Appropriate rest days are just as important as running and workout days.
Barbara’s advice to women 60 and older: “make yourself available to other runners; you could find them to be great confidence builders. Find a good training group and talk it up with others of like mind.”
A proper running schedule will help you set and accomplish your health goals and increase the fun in your life. Heavy breathing is good for the soul and the lungs.
Barbara’s greatest accomplishments as a runner
Barbara has run 11 marathons: 9 California International Marathons, 2 Boston Marathons, and 1 Avenue of the Giants.
Total number of other races: 172, including 1 30K, 23 Half Marathons, and a mixture of 5 and 10Ks.
Carolyn Slavich’s beginnings and progress as a runner
Carolyn Slavich was 62 when she started running. She decided to try running when her daughter ran the CIM that year. Carolyn started to run around the track at the tennis club with one of her tennis friends. She doesn’t think she made it even 100 yards the first time she tried it, but kept at it until she could run 5 miles. Her first races were Susan G Komen 5K and Run to Feed the Hungry. When she was 65, Carolyn’s daughter talked her into doing a half marathon. Carolyn ran the Sacramento marathon half, which became the Cowtown and the Urban cow about five times.
When Carolyn was 70 years old, she decided to try a marathon. She looked for the perfect training program, but they all were for people faster than she was. Then she found Harry Tortuga training for the Urban Cow half and was able to combine that with a marathon training program she found on line. Carolyn completed her first CIM at 70 in 5:39.
Carolyn’s advice to other new and seasoned runners
Running is very personal for everyone and the desire to start running has to be there for an individual.
Carolyn encourages everyone interested enough to give running a try, because the end result is an amazing feeling, especially once runners reach their goals.
Running certainly keeps you fit.
Runners are such great people and running is such a wonderful social sport.
Carolyn’s greatest accomplishments as a runner
Carolyn Slavich’s 1st AG (Age group) place at the Shamrock’s half marathon in March 2017.
Carolyn has completed 6 marathons and Boston will be her 7th.
Carolyn is not totally sure, but she thinks she ran 100 races.
She attributes her running accomplishments to her coach Chad Worthen and the Fleet Feet FIT training.
Linda Hall’s beginnings and progress as a runner
Linda won 1st place in her AG at the ZooZoom 5K race on March 26 (5K races are her favorite). We’re both displaying our stuffed animals that we received for placing in our AG. I finished second in my AG.
Linda Hall was 32 and just starting her first job as an assistant professor of biology at MIT in Cambridge, Massachusetts when she started running. She was working in a high stress job, setting up her own research laboratory, competing for grant money, teaching really bright students, and living in a big city. Linda had a husky-shepherd dog (Nikki) who loved running around Fresh Pond in Cambridge. Once Linda started running with her dog to and from work, she was hooked. Linda has been running for more than 40 years.
Linda did not run any races until she moved to New York City in 1979 when she joined the faculty at Albert Einstein College of Medicine, where she was a professor of molecular genetics and neuroscience. She joined NYC road runners and also Prospect Park Track club. Linda’s first race was Leggs mini marathon, which was really a 10 k race in Central Park. That year Dustin Hoffmann was in the movie Tootsie. He ran in that race in drag and was just ahead of Linda. The crowd was cheering for him, which was an indelible moment.
Linda’s advice to other new and seasoned runners
Buy yourself a pair of good running shoes and vow to wear them out (it takes 300-400 miles).
Then buy another pair of shoes and keep going.
Running is a great way to relieve stress and to solve problems.
Running can teach us patience and to approach problems systematically: one step at a time.
Nothing seems bad after a nice run alone or with friends.
Listen to your body and don’t try to do too much, too soon.
Find a group of friends who area little faster than you and stick with them.
Running is a great way to maintain your weight, but you still can’t eat everything.
Have fun with running, but listen to your body and you can keep running for many years. …more than 40 years for Linda!
Running teaches you the importance of running your own race, but also the importance of encouraging others.
Linda’s greatest accomplishments as a runner
Linda has run 7 marathons: NYC marathon (4 times), Marine Corps, Grandmas (in Minnesota), and the San Diego rock n roll marathon
Besides these wonderful and dedicated women athletes, I also had the honor to meet and interview David Ghent, who competes and wins in the Senior Games in the 70-74 age group, which used to be Senior Olympics.
My friend Andrea and I met David Ghent at the American River College track stadium. We started chatting with him and found out how much he loves to sprint. We also learned that he is in his 70s and living life to the fullest. His favorite event is the 100 meters dash.
David Ghent’s beginnings and progress as a runner
David Ghent is a different type of runner; he is a 73-year-old sprinter who loves sprinting due to the fact that it is over quickly. David has attempted distance running, but found out that he didn’t have the mental fortitude for it. David started sprinting for exercise and fell in love with it. He was sprinting at American River Junior College one day when this man asked him if he ever thought about sprinting in the Senior Games, which used to be Senior Olympics. The Senior Games are divided into 5 year increments from 50 years on up. David had never heard of it before, but started checking into it and decided to enter his first competition in 2014. He won three gold medals and has competed ever since.
David’s advice to other new and seasoned runners
It is never too late to start something.
People put too much weight into numbers when discussing age. It is almost expected that when one reaches a certain age, one is to stop living and “take it easy,” which is a big mistake.
If more people could experience the feeling of when endorphins are activated into the pleasure center of one’s brain and the positive effect that endorphins have on the thoughts and feelings of the person, maybe more would choose to run.
Joining a running group is such a positive and motivating environment. It is more enjoyable to participate in doing something with other like-minded people than alone.
Completing a marathon doesn’t have to be the end all of a goal. Just go into it with the thought of moving, as they say from couch to 5K.
David’s greatest accomplishments as a runner
To medal is the ultimate goal, but to be a participant and take in all that the Games have to offer and meeting the athletes is truly a privilege. To witness a 92 year young woman shot put and a 101 year young man shot put, throw both the javelin and discuss, and to run and finish both the 100 and 200 meter dashes is truly inspiring.
Every two years there is the National Senior Games which are held in a different state each time. One has to qualify to participate and each state has their own qualifying events. David was fortunate enough to have qualified in 2015 which was held in Minneapolis, Minnesota and again this year in Birmingham, Alabama. He will be participating in the 50, 100, and 200 meter dashes. He failed to advance to the finals in 2015, but that is his goal this year in Birmingham.
David has run many 5K races and finished 2 half-marathons.
David’s big goal and plan for this year is to run and finish the CIM, which will be his first marathon. He hopes to erase that from his bucket list.
When it comes to running and exercising to stay healthy and happy, running can be a great outlet. After all, life is rarely a sprint; it is a marathon, so why not run your first marathon at any age and find more inspiration from others who have done it and have transformed their lives, one step and mile at a time.
I hope you have enjoyed reading this blog, and if you have your own amazing stories to share, please comment here.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
