The motto of Hot Yoga at Sunrise: “it’s not how flexible and fit you are; it’s how flexible and fit you will become. Be all that you can be – be a hot Yogi!”
There are many ways to cross train for runners, but hot yoga is at the top of my list together with swimming and Pilates. According to the Runner’s World, hot yoga can help you become faster and fitter, so why not roll out the yoga mat?
Last December, I ran with Bobby Carpenter for the first time, as he was introduced to me by my friend Genevieve. We did the hilly trail run from the Fish Hatchery and I noticed right away that Bobby’s breathing was smooth and controlled even when we climbed steep hills. I asked him what his secret was. Bobby replied nonchalantly:
“hot yoga.” To my great surprise, I found out that both him and his lovely wife Robin Carpenter were the owners of the Hot Yoga at Sunrise.
We runners enjoy donuts after a tough track workout. Bobby is the one in the blue T-shirt.
Introduction of Bobby and Robin Carpenter
Bobby and Robin Carpenter, the owners of Hot Yoga at Sunrise
Both Bobby and Robin Carpenter are avid athletes and have practiced yoga for 20 years. They also run, road bike, and kayak. Bobby also likes to do mountain biking. Originally Bobby started to do yoga to prevent injuries. Robin and Bobby stayed with yoga because of the flexibility, balance, strength, stamina, and for the spiritual benefits. They have been teaching yoga for 16 years and are very passionate about it.
I have been practicing yoga at their studio for six months and love it. I try to do hot yoga at least once a week, especially Robin’s yin yoga class, as we hold certain poses for five minutes, which makes me feel rejuvenated and less sore after the class. However, I have tried all their classes, and I also love doing Bikram, Yin, core, fusion flow, vinyasa, and yoga sculpt.
Why Hot Yoga at Sunrise?
Incredible flexibility
The philosophy behind Hot Yoga At Sunrise is community building, which is very important to Bobby and Robin. The spiritual awakening that happens for most people is an added benefit. The fact that the business is family owned and the whole focus is to get yoga into people’s lives makes Hot Yoga at Sunrise unique. Bobby and Robin are not focused on profits but on people and the benefits that come from practicing yoga as often as possible. Most studios are making a living with their studio, whereas Bobby and Robin are not relying on the studio for their income. This allows them much more freedom to truly care about their students.
Top 6 benefits of hot yoga for athletes and everyone who wants to be happier and healthier.
1. Flexibility
When our body and muscles are more flexible, we perform better and reduce the risk of injury.
2. Strength
Without strength we cannot last longer when we run. A runner with a strong body is also going to perform better and avoid injuries.
3. Stamina
The more stamina and energy we have, the more we can enjoy our athletic activities.
4. Balance
Yoga helps athletes develop good balance and coordination.
5. Improved breathing and performance.
Bobby Carpenter said: “Your breathing becomes so much more efficient and your muscles become a lot more pliable, which allows you to go much deeper into the pose with the heat.
6. Overall stronger faster, fitter, better.
Robin pointed out that if you just go to a professional baseball game, you’ll see the players stretching on the field and you realize how flexible they are. Besides their God-given talent, the players do yoga and it helps immensely with their flexibility, strength, and stamina.
Yoga’s Mental Aspect
We all know that running and pretty much most sports are 90 percent mental, which is why yoga is great at calming the busy mind and putting us in the present moment. Yoga also attenuates stress through the endorphins that are released, which is why people come out of class feeling so much better than when they went in.
Although Bobby and Robin believe that doing the poses in a sequence is important, I have three favorite Yoga poses that I like to do when my calf and gluteus muscles are tight.
THREE SIMPLE POSES FOR RUNNERS
The benefits of yoga for runners are great, which is why we should at least start by incorporating three easy poses into our routines.
1. Pigeon Pose
This pose stretches a lot of important muscles for runners, such as the hip rotators, glutes, and the IT band, which are easy to be injured. To perform this pose, sit down, put your right knee behind your right hand and put your right foot in front of your left hip. After that leaning forward in order to rest on your forearms or palms depends on your flexibility.
Pigeon yoga pose.
2. Bridge Pose
I am doing the bridge pose with the weight for extra strength.
If you find hunching forward at the end of a hard run is difficult that means your back muscles need to be strengthened. Repeating bridge pose several times will work the muscles in your back as well as your glutes and hamstrings to make you balanced and stronger in the next run. First, lie down on the mat. Bend both of your knees and place the feet directly below them. Next, slowly lift your back up by pressing into your feet. Keep this for about several breaths and then slowly lower your back down at the first position. Perform bridge Pose for at least 10 times.
3. Downward-Facing Dog
Downward dog pose – my favorite pose to release my tight calf muscles, as well as my glutes.
This stretch will help your hamstrings tremendously, as well as stabilize your shoulders. Use your hands and knees. Spread the fingers wide, lift your body up and straighten your legs so that the balls of the feet are pressed into the floor. Try to align your neck, back, and arms during performing this pose. You can alternate the relaxing between your legs.
And if you are wondering what type of hot yoga is better for runners, then Bobby and Robin have the answer. They believe that
Bikram, Yin, and Core are best due to the deep stretches and strength that all athletes and runners need.
Now that spring is here, I have special incentives for buyers and sellers, such as money back towards closing costs and reduced commission when selling, so please mention this blog and you will also receive a free market analysis of your home, no strings attached.
To search free listings, please go to http://www.dynamicsacramentohomes.com.
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!
“Boston City and its people stole my heart, while Boston marathon stole my legs.” Carmen Micsa, aka ninja
Before Marathon – Exploring Boston
What I love most about out of state marathons is the exploration of the city. I feel that the energy, excitement, and the pure spiritual aura of a city unveils to us runners from all over the world in a unique light that shimmers inside our souls and sticks to our memories forever. However, after having run Chicago and New York City world marathons in 2018, which I totally relished and treasured, I feel that the Bostonians are the friendliest, the most invested in their marathon, and welcomed us runners with open arms and hearts.
The people of Boston were treating us runners like rock stars the entire marathon weekend. The locals cheer on us and talk to us everywhere we go, whenever they see us wearing our marathon jackets/clothes. Such an indelible feeling!
Little did I know that the course outline behind me was so accurate. My coach and my friends back home told me that the first 6 miles are downhill and that I need to hold back and not go too fast, but I would soon find out that the hills start cresting from the very first mile.
My first day in Boston was taken by the Expo and by exploring Boston Common, the oldest park in the United States dating back to 1634. The history, the brick buildings, the friendly people all welcomed me, making me grateful and honored to run my eighth marathon, but my very first Boston.
Boston Common Park and its gardens.
I even got to meet Blanca, the white albino squirrel that was as friendly and cheerful as the Bostonians.
On Sunday before the Boston marathon, which is the oldest continuously running marathon, I was excited to run down Boylston Street to the finish line to do my easy shakeout run. My Airbnb apartment was a little less than a mile away from the finish line and only a quarter mile from the buses taking us to the start line. My good friend Kaoru Cruz who had run Boston the previous year told me about the blessing of the athletes at the Old South Church, so I was excited to get my run in first and then go to church. To my great joy, many of my Sacramento runner friends were also by the finish line, strolling and taking pics.
With Kaoru Cruz and my awesome Sacramento runner friends at the finish line.
With Lisa Limcaco and Joanie Murakami.
Boston Strong, Sunday before the marathon.
Another finish pic with my awesome Arete team mates, Karen Kunz and Debbie Zakerski. To me, taking all the pics by the finish line meant that I had to finish the next day and be strong and ready for the real finish line pics.
Following my short run with a few strides, I had a bagel with hash brown potatoes. A few minutes before 11 a.m., when the second blessing of the athletes happened, I went to Old South Church – my soul already elated and humbled to be there.
Designed in the Gothic Revival style, the Old South Church is a historic United Church of Christ. Having a church by the finish line of the marathon is a 26.2 mile and beyond spiritual journey.
Before the service started, we were all given a palm leaf. In John 12:12, the crowds used palm leaves to greet and welcome Jesus as the king of Israel. I sat next to a lovely lady, who lived right outside of Boston on her own and who immediately started talking to me about the marathon and treated me like a celebrity. Once the service started, I felt the sacredness of Palm Sunday, surrounded by the people of Boston and other marathoners like me from all over the world. The service was touching with special prayers and wishes for us, such as “May you mount up with wings like eagles. May you run and not grow weary. May you walk and not faint,” but what got me was the special hymn for the runners entitled Guide My Feet.
As we all started to sing this hymn that went like this: “Guide my feet while I run this race, (yes, my Lord!) for I don’t want to race this race in vain! Hold my hand while I run this race, I’m your child while I run this race, Search my heart while I run this race,” I wept uncontrollably. I sang and cried. A purifying and cathartic sobbing and crying that percolated all the way to my runner’s core. My new friend consoled me and held me around the shoulders in a maternal embrace. At the time, I just thought I was emotional, but after the marathon, I interpreted my weeping as a foreboding sign to the tough marathon awaiting for me that would fully challenge my physical and mental abilities.
My new Boston friend from Old South Church, who consoled me when I cried filled with emotions before my first Boston marathon.
The Morning of the Race
On Patriots Day, the morning of the marathon, I woke up to a roaring thunder and stormy fickle New England weather. The dark clouds floating in the sky, reminded me of Haruki Muraki’s quote in his memoir What I Talk About When I talk About Running that clouds always come and go, but we can always count on the permanence and immanence of the sky. While I was getting dressed and prepared my bag with my good Nike Flyknit shoes, I checked the weather app. It looked that the rain would be over by the time I started at 10:50 a.m. wave 3, corral 2. Nonetheless, I wore my bad shoes that I was going to discard at the start line and a disposable weather poncho.
Before boarding on the bus to Hopkinton. Most runners were clad in garbage bags and old clothes to discard at the start line.
The ride to the start line took about an hour. Once we got to the Athletes Village, I lined up to use the porta potty. It was muddy, so I was glad I wore my bad shoes that I was going to discard right as we started to walk to the start line. After going to the bathroom twice, I ate half a bagel and then they called wave three, blue bibs to start walking. It was happening and I needed to go to the bathroom again, but I was told there were porta potties right before the start line, so I was relieved.
The Race
Before I knew it, I crossed the start line at Hopkinton to run my first Boston marathon. As my wonderful coach Jenny Hitchings, warned me, the first three miles of the marathon were quite busy and I was not able to hit even the 8-minute pace that she suggested for my race strategy, but I was around 8:10 minute pace. I refrained from weaving around people, as I wanted to conserve energy. I was also told that the first six miles were downhill, but I found out quite the opposite. After about half a mile, a long hill loomed in front of us. A gentleman running next to me joked and asked me: “Is this Heartbreak hill?” I laughed, but I was already put off by the early hills. I could also see runners in front of me trying to get into a rhythm and go around other runners. It was also hard for me to hit my 7:50 to 8 minute pace right from the start of the race, which never happens to me; quite the contrary, I have to hold myself back, because it feels so good to run. At the 5K point, I was only 1 minute off from what Jenny wanted me to hit, so I reassured myself that I would soon get into my groove and my 7:50 splits should come to me, as they always did in my training, which has been solid due to the outstanding guidance and support of my coach.
The spectators lined up on both sides of the rural towns we ran through from Hopkinton to Ahsland first. I high fived many kids cheering for us and thought to myself that by the 10K mark I should be on track. However, as we kept running through the next town of Framingham, I kept noticing more and more hills and hardly any downhill. My pace by the 10K mark deteriorated, but I kept on running and smiling. I was looking forward to hit the half marathon mark. I noticed quite a few churches on our way and the spectators who cheered on us from the side of the road, from balconies and anywhere they could find a spot to show their enthusiasm for us and supporting us the same way crowds in Chicago and New York City world marathons did.
The heat and humidity were a factor for us runners. I felt sluggish and knew I had to stay on top of my hydration and fueling. I took more Huma gels than I normally would to be strong and not get cramps. As soon as I hit the half marathon mark by Wellesley, I was 10 minutes off my recommended pace. I had to acquiesce that I would have to dig deep to finish my first Boston marathon and that it was not going to be a PR day for me. I was starting to feel my glutes lock up on me and not allowing me to run smoothly, which is why I almost missed the super enthusiastic and loud cheering from the Wellesley college students, but then I saw runners stopping for kisses and remembered my friends who told me about this incredible experience. I did not go for a kiss, but tried to use the crowds’ energy and good vibes to continue running and smiling.
Still smiling.
Digging deep on the hills.
Running by the famous Newton Fire Station on the infamous Newton hills.
My pace kept getting slower into the 9s. At this time, I only hit one GMP mile at 7:55 pace, which was unusual for me, as I perform much better in races than in training. My left calf muscle was tight and tense. My running felt labored. I even had to do a short walk on Heartbreak Hill. I ended up walking for a very short distance three times during this marathon, which had never happened to me in any other marathons I had previously run.
The crowds kept cheering for us loudly, but at this point, it wasn’t working for me, as I was in deep pain and mad on this crazy Boston marathon course. I told myself that I would never come back and that one time running this iconic race is more than enough. My emotions during the race matched the New England weather: I vacillated between joy, smiling, waving to the spectators to talking to myself, hating the course, and not understanding why runners keep coming back to run Boston marathon. Between miles 16 to 21, I was in a dark place, not enjoying the marathon and wishing this torture to be over. My left calf kept putting its brakes on my running, so I understood that I had to be gentle on my body, while trying to adjust my stride and just move along at whatever pace my body allowed me to run that day.
The Finish Line
From miles 22 to the finish I just willed myself to keep moving. The majority of the miles were on flat terrain, but I was still exhausted and stopped one last time. I walked and cried. A very nice lady told me that we are almost done and gave me her hand. We ran hand in had for just a little bit till I stopped crying. I often get emotional running marathons, or ultras. The crowds kept cheering for us to propel us to the finish line. I tried to absorb their energy, but it didn’t work the same way as it did for me at New York City marathon in 2018. However, once I saw the big Citgo sign, a landmark for the Boston people associated with Kenmore Square and the Red Sox in the distance, I knew I was getting close. I could taste my victory of completing a tough marathon under warm and humid conditions.
The turn on Boylston Street was incredible and so was the purifying and cooling rain that had started. Most runners felt cheerful and spread their arms widely to welcome the rain that never felt better. I felt rejuvenated and tried to do my kick at the finish line. I crossed over the mat, not realizing that the race was over. I did it!
The pure ecstasy of crossing the finish line and completing my toughest marathon so far in 4:10:22, which was my second slowest marathon since becoming a runner, but a finish in the iconic Boston marathon is a finish.
My rainy finish before getting the medal.
The Boston Medal! A race like no other!
Post Boston Celebration and New Perspective on the Marathon
Right after the marathon, I walked back to my apartment wrapped in the shiny, silver thermal marathon blanket. To my surprise, my calf felt great now that I stopped abusing it. I knew that I was not injured and I was happy. My post Boston celebration included meeting with my awesome Arete team mates and our coach Mary Wright, my wonderful friend Robin Miotke, who happened to be in Boston, and my speedy and amazing friend Karen Clark. As I heard more marathon stories and how mostly everybody struggled that day, although some of our team mates ran super strong races and even got a personal record, I became more and more content and grateful with my finish and accomplishment.
The Boston 26.2 beer sure tasted good with my Beyond meat burger dinner after the marathon at the Granary Tavern, where I met with my Arete team mates to celebrate and share our trials and tribulations.
With our awesome coach Mary Wright and my team mates from Arete’s different chapters.
With my amazing long-time friend Robin Miotke. I loved hanging out with Robin and her husband Rob and share lots of race details as well as my second dinner for the evening.
The following day, I woke up with hardly any soreness, or pain, so I joked with my hubby, friends, and coach telling them that I apparently did not run hard enough out there. On my way to the airport, I was super happy to connect with my wonderful friend Karen Clark, whom I had met during a 20-mile race in preparation for the CIM marathon in 2016 and we had stayed great friends.
Posing with my friend Karen Clark by the Boston marathon sign.
Appreciating my journey as a runner and grateful for having completed the Boston marathon.
Final Thoughts, Reflections, and Advice on the Boston Marathon from Carmen, aka Ninja
The hills are real and when I come back to run Boston, I will make sure to include a lot more hill training and even some close to GMP miles on hills. I had some great Boston simulation hilly long runs that my coach had me do and they were great. I also tried to do most of my easy runs on hills, but hitting long hills during a marathon between miles 16 to 21, when the body is already tired is tough.
Last year before I ran Mountains 2 Beach, which is a much easier marathon, but still had some hills after the half marathon mark, I had run two hilly 50K races and one 50-mile race. I will not run Boston without doing at least one 50k race on the trails about 4 to 6 weeks out. Doing a 50-mile race like I did last year is a little much, but the 50K races will prepare my body and mind for those steep and long Newton hills.
Doing more long runs on the trails will be ideal and key in my humble opinion, especially during January and February to build endurance and strength. This is especially important for me to do, as I constantly have glutes issues and experience pain during long runs and marathons.
Using the sauna at the gym more often, as early spring weather can bring heat and humidity that our bodies are not used to.
Doing two days of strength training, instead of one that I did this training cycle, two days of hot yoga/ Pilates a week on top of the regular running will make my body stronger and faster.
As this wonderful sign by the finish line of the Boston marathon says: “What gets you to the finish line?”
Great question! We all have different reasons and motivations. Let’s find them!
Once I had finished Boston Marathon, my gratitude level increased, and as this sign that I walked by on my way to the celebration dinner says, rebounding and resilience are one of the key lessons that we learn as runners and human beings. For these reasons I would like to dedicate this blog and the Boston marathon to my mom Cezarina Gramatic, who is quite resilient herself.
Life and marathons are about rebounding and resilience!
Now that spring is here, I have special incentives for buyers and sellers, such as money back towards closing costs and reduced commission when selling, so please mention this blog and you will also receive a free market analysis of your home, no strings attached.
To search free listings, please go to http://www.dynamicsacramentohomes.com. 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!
As a first-time homebuyer, you are probably already well aware of how difficult it is to find a home that checks all your boxes. You’ve been looking at move-in ready homes, but have you ever considered a fixer-upper?
Buying a fixer-upper has benefits, one of which is that it is a true blank canvas for you to create and design the home you envision in your head. First-time buyers are generally on the lookout for bargains, and the fact that many buyers aren’t interested in putting in work to fix up a home means you can get a fixer-upper for a lower price with minimum competition. It all sounds easy enough, but a fixer-upper requires hard work, time, and investment. If it sounds like a challenge you’re willing to take on, the following tips will help you through the process.
Go Over It with a Fine-Tooth Comb
Remember, not all fixer-uppers are created equal. Just like there are things you look for when buying a home, the same applies to fixer-uppers. Start by examining the layout, as you want a home that flows easily. Whether you plan to sell the home after it’s finished or later on down the road, you want the home to have desirable features. However, don’t let your vision cloud what’s in front of you. Examine the condition the home is in including the electrical, HVAC, plumbing, foundation, roof, and windows. If it’s an older home you’ll need to be wary of lead-based paint and asbestos. Don’t forget to check out the curb appeal as well. The exterior of the home will need work too, but it should have potential.
Calculate the True Cost
When it comes to a fixer-upper, the purchase price is the first of many expenses you’ll incur. Decide what you can DIY (and price the supplies and time) and have a contractor walk through your home to estimate renovation costs — you’ll be surprised how quickly it adds up. According to Improvenet, the average cost to remodel multiple rooms is $35,000 depending on the particular project and materials needed, but this doesn’t factor in unforeseen problems that can pop up when dealing with a fixer-upper. Factor in costs for inspections and permits before calculating your offer using this equation: fair market value (what the home is worth in good condition) minus the upgrade and repair costs. The number you arrive at isn’t set in stone, and Nolo recommends that you bid lower than the maximum so that you don’t put sweat and money into a home that you could have purchased move-in ready for the exact same price.
After You’ve Bought It
Once you’ve bought your fixer-upper, the real work begins. For the projects you know need a professional’s touch, start making calls, but don’t ask for estimates. With a contractor, you set the budget and what you’d like done and a contractor will provide you with a plan, time frame, and what your budget allows. This is also where you decide how you want the remodel to go. If you can afford to continue living in your old residence or rent elsewhere, the remodel can be done all at once. If this isn’t the case, you may need a gradual remodel that allows you to move room to room while the fixes are being made. Don’t let all this talk of contractors and keep you from getting your hands dirty. Invest in a few essentials such as a cordless drill for removing old hardware or an oscillating multi-tool to remove grout and caulk or sand surfaces to paint.
Taking on a fixer-upper is a challenge, but it is a wonderful adventure too. If you’re a first-time homebuyer on the market for a fixer-upper, make sure you examine potential homes from top to bottom so you don’t bite off more than you can chew. Add up the total investment cost before purchasing, recruit a contracting team, roll up your sleeves, and get to work!
Now that spring is here, I have special incentives for buyers and sellers, such as money back towards closing costs and reduced commission when selling, so please mention this blog and you will also receive a free market analysis of your home, no strings attached. To search free listings, please go to http://www.dynamicsacramentohomes.com
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!
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