Category Archives: 50K trail race

Third 50K Race, 30 mins PR, and Third Female Overall- Tips and Thoughts on Running Ultras

“As long as you can run, jog, walk, crawl, hop and skip for many hours, you are an ultra runner.” Carmen Micsa

 

Two weeks after I had completed my second 50K race with a 48-min PR from my very first ultra marathon the 2016 Folsom Gold Rush, my coach and I decided that I was ready to run another 50K race, the Chanoako 50K, which was new this year. With my American River 50-mile race approaching in April, I needed another long run, so after my new trail runner Tracy Bedwell told me that she would be running Chanoako 50K,  I jumped on it. Organized by Total Body Fitness, the Chanoako 50K did not have major elevation gains, but it had technical terrain in some spots. Nonetheless, I told my coach that my goal was to break 6 hours in this race. He believed that I should be able to do it. I was excited about my new challenge.

 

The Start Line

 

My sweet husband dropped me off at the start line at the Auburn Overlook from where we would run all the way to Granite Bay Beach by Folsom Lake. The weather was perfect with cloudy skies, but no rain or wind. The temperatures in the low 50s perfect for a long run in short sleeve. My coach Robert Ressl-Moyer was also running the 50K . It was wonderful to see him at the start line and later on have him cheer on me at the finish line.  I felt particularly more motivated to break 6 hours and run a strong race. Moreover, I knew I could do it due to the focused and personalized training schedule that Robert created for me – feel free to check out his website and maybe take your fitness and running to the next level. I was also happy to see my friend Tracy Bedwell who had the same goal to break 6 hours. We even talked about running this together and pushing each other. However, at mile 2, we got separated and had to run our own race. In racing, we need to be flexible. If it works to run with a partner, we do it, and if not, we need to keep moving.

 

At the start line of my third ultra the Chanoako 50K with my amazing coach and Fleet Feet Sacramento racing teammate Robert Ressl-Moyer.

 

The first mile of the race, I ran it a little fast at 7:43 pace, since it was all downhill, but then I slowed down in the 9s and 10s. I felt exuberant and confident about today’s race for some reason. I even got myself a new pair of compression pants, as I knew I would need the support and wanted to wear something new in my race, which brought me good luck in past races when I ran with a new water bottle, new arm sleeves, and so on.

 

The trail and the lake competing for the runners’ attention. I always love running by the lake, or the river, even though I only take a quick glance, as I need to pay attention to my feet.

 

The Race and My Thoughts While Running

 

The undulating trail unraveled in front of me and helped me gain momentum at times, while slowing me down when the terrain was steep, uneven, or rocky. I felt good running at a steady pace between 9 and 10 minutes, which gave wings to keep running until I reached the next aid station, and then the next.

I have learned that the 10-mile mark during a 50K race is crucial, as it feels like the first big boulder that we move out of the way to reach the finish line. I always say to myself: “I am third way done with my 50K race. Running strong! I got this!”

As I passed the 10-mile mark, I also started to pass more runners. I worked hard on staying focused on my form, since my right knee started to hurt me from breaking a little too much on the downhill. I kept running and staying within each mile. I also paid attention to the course and followed the pink ribbons to make sure I remained on track, for who wants to add any more distance to an already long race? Around mile 15, I passed a younger woman after I kept seeing her running in front of me. I felt strong and steady.

From miles 15 to about 24, I have developed my race mantra, which is different for every race depending on how I feel and the conditions in the race. This time, I came up with one word that kept me running up and down the hills: UNSTOPPABLE. I kept telling myself that I am unstoppable, so that I don’t get any ideas that I needed to quickly stop when my legs, gluteus muscle, or my knees had their own ultra running story to tell.  I also kept assuring myself that I was mighty and strong, which reminded me of my co-ed soccer days with my husband before our kids were born. Our friends used to call me “mighty mouse,” as I was fearless and always ready to score from a great pass.

The advantage of running this race was that we were running my next race American River 50 mile in reverse. I knew the terrain from all the wonderful training runs with my trail runner friends from Trail Running Adventures and Trail Mix. I also knew that I had to run carefully when I got to the meat grinder, which is called that for a reason. Capable of grinding feet, muscles, and joints, the meat grinder could not grind my spirit, I told myself, feeling, or more exactly pretending to be in control of the rocks, large steps I had to hop on, twists and turns, roots, and steep terrain. I did not take any chances, so I slowed down to a shuffle around there. I even saw the race photographer, as I was carefully keeping my balance and moving forward. I gave him a big smile pretending the meat grinder and I were best buddies.

 

The exhilaration of trail running. The meat grinder cannot dampen my joy and my desire to break 6 hours in my third 50K race. The lake background and the constant views made this course my favorite.

 

The gentle downhills helped me out, but the steep and rocky ones made my legs quiver with doubt in my downhill abilities. I even admitted to myself that I was not a strong downhill runner, but did not let that truth smear my rosy image of me finishing this race under 6 hours. Another constant concern I had during the run was the snacking on time without losing energy. The race was super well-organized and the owners of Total Body Fitness always put together the best races. However, when I realized that I would get no bananas, or other fresh fruit during this race, I turned a little grumpy, for I love eating bananas during marathons and ultra marathons. My friend and awesome training partner Andrea Brizendine made fun of me when I recapped the race for her and said that maybe that’s the reason I ran faster, as I wanted to get to the real food at the finish. Great point! Having relied mainly on Cliff gels, shot blocks, dry fruit, and some pretzels kept me running to fill up my stomach with the real deal at the finish.

 

The Finish Line

 

The last 6 miles of the race were a combination of levee running, which was flat and rocky, but helped me run a little faster, running around the parking lot of Beal’s point, and up and down hills around Cavitt in Granite Bay, CA, where I tried to shift my focus from the steep hills to the gorgeous homes towering over the lake and winking at the trail. My Garmin watch and Strava were telling me different times, but I knew that I had to keep running strong to finish under 6 hours.

My goal to break 6 hours was starting to become attainable. It was not just a phantom anymore; it started to crystalize. At this point in the race when I passed the 26ish marathon distance, the miles just came and went, buzzing around like butterfly wings, without me keeping too much track of them. The hills, trails, and my legs were the real time keepers, so things shifted to my interior monologue. I  uncovered the simple truth that ultra running is a long meat grinder, as well as a joyous triumph at the end when you forget how you piled up 31 miles. Running ultras also feels like running on top of clouds at times when things go well and you feel the “unbearable lightness of being,” or simply running in Dante’s Inferno –  punished to eternity.

I kept running and stayed focused on my form to finish strong.  As I reached the parking lot at Granite Head Beach, I remembered the finish of other trail races, as well as my triathlon. I started to speed up to get to the finish line. Will I finish under 6 hours? I was so fortunate that my body has this wonderful extra bounciness and energy at the end of races, so I started to work on my final kick for the race. As I ran down, the straight and flat path towards the finish line, I saw my coach Robert in the distance. He was cheering for me – visibly happy and excited. I knew that I had to switch gears and kick it higher.

“Go, Carmen!” my coach cheered for me with all his being. “You got this!” “Go, go, go!” Although he took my video running to the finish line, I posted below the video that my friend Monica Davis took of me, as she kept still a little better than my coach -just saying – ha!ha! Emotions, joy, bliss, infinite gratitude.

Chanoako50K_Thirdfemale

I heard other friends cheer for me and there was nobody coming behind me, so when the announcer said my name, I crossed the finish line with a big smile and looked at the race clock. It showed the final race time of 5:59:20. Yet, my official time was 5:56:29 –  even better.

“I made it under 6 hours,” I told my coach.

“Yes, you were also third female,” he said with a proud look on his face.

“In my age group?” I asked.

“No, third overall.”

I was ecstatic. I hugged my sweet husband who was waiting for me. We took a few pictures. What a feat! Two weeks after running Salmon Falls 50K I was able to get a 30-min PR, run under 6 hours and finish third woman overall in a smaller and beautiful Chanoako 50K race. We are capable of great things when we believe and work hard!

 

My sweet husband Catalin who always waits for me at the finish line of long races. He also drops me off and fully supports my running.

 

My coach Robert Ressl-Moyer won the race in 3:56! Yet, he made me feel as if I won the race. He is the most encouraging, knowledgeable,  and wonderful coach!

 

On the podium with my friend Tracy Bedwell, who finished second, and Mandi Kruse, first female overall! Trail running is about making friends and celebrating our victories together. A million thanks to my coach Robert Ressl-Moyer who prepares me for all my races and who waited for me two hours at the finish line. So lucky to have him as my coach. My motto in races is “Make Robert proud.”

 

After the awards, I was happy to eat pasta and salad. My body felt great and I could not have been happier with my race. My gratitude goes to my wonderful family, our sweet kids, Alex and Sophia, my mom whom I dedicated this race to, my awesome Fleet Feet racing team, and all my friends and running partners. It takes a village to raise a runner and I could not have done this on my own!

My coach was happy with my running two 50K races just two weeks apart, because they had taught me to run on tired legs and be well-prepared for my first 50-mile race, the American River 50, the second oldest 50-mile race in America.

How about you? Have you ever run a 50K race? How about a 50-miler? Share your experiences 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!

Salmon Falls- My Second 50K Race, a 48-min PR – The Joys of Trail Running

“The man who moves a mountain begins by carrying away small stones.” Confucius

 

Running a 50K trail race feels exactly like carrying away small stones to chip away at the distance and finish strong. Unlike running marathons, in ultra running, the focus is less on getting to various milestones, and more on running from one aid station to another. Runner 208 was sure ready to enjoy the cold, crisp, and sunny winter morning after having trained with my Fleet Feet Sacramento racing team and my awesome coach Robert Ressl-Moyer, winner of many 50K races and such a kind and generous soul.

 

The day before the race I was calm and composed as I usually am before races, but I was also emotional thinking of my dear father who passed away from diabetes at the young age of 53. I dedicated the race to him and loved that all the proceeds from the race go towards finding a cure for type 1 diabetes. The race already held a special place in my heart. Vamos!

 

The Start Line

 

Long distance races require preparation and support from our families and friends. As always, my sweet husband drove me to the start line. On our way to Magnolia Ranch, Coloma, CA, where Salmon Falls race starts, the temperature kept dropping all the way to 25 degrees. My husband kept joking with me and said: “It’s freezing out there and you will run 31 miles in the cold. Did I tell you you’re crazy?”

“Yes, darling. You already know this. I am much happier to run in the cold than when it is hot,” I replied.

After my husband dropped me off, I immediately scanned the shivering runners trying to find my friends. The ground was frozen, the grass covered in frost, the sky clear, and most runners bundled up in coats, hats, and gloves at the start line. I knew that I would get warm quickly, but I also chose to wear cheap gloves that I was planning to dispose off later.

 

My friend Rob Schmidt and I ran together in preparation for Salmon Falls. Terri,  his sweet wife, was the first one to give me a hug at the start line and to wish me good luck. His daughter Jocelyn in the picture also raced and placed. It takes a village to raise a runner!

 

I also got to chat with my Fleet Feet racing team mates Josh Fernandez, who is wicked fast , and Melissa Tafoya, who has just joined our team and who is also a boxer. I felt great to be in such wonderful company and promised myself to relish every moment of my second 50K race and to become one with nature, breathing in joy, exhaling any stress, doubts, or fears.

 

At the start line feeling excited, hopeful, and a little bit emotional thinking of my dear father. My mantra for this race: “Run for Daddy,” or short “for Daddy.”

 

The First 12 miles

 

I started strong, but not pushing it too hard knowing that I had 31 miles ahead. The crisp winter air permeated my joyous being and gave me energy. The gloves kept my hands warm. I focused on my breathing, footing, stride, and the terrain, which on this course it is a constant up and down, making it hard to get into a rhythm.  We also had a creek crossing. I got my right foot wet, while I climbed on the rocks, but I knew that I would dry quickly.

During my first miles, I noticed the frost and the frozen ground that gave me a nice bounce, almost like doing a quick jump on a trampoline. I started writing in my head, too, as I normally do when I run.

However, in descending to Cronan Ranch, where the first aid station was, I was able to get moving and it felt great. I was knew there were a total of seven aid stations, so from now on, it was about reaching and counting the aid stations, where I would refuel with bananas, grapes, potato chips, peanut butter and jelly sandwiches, and water.

 

Photo credit to Jaclyn Schmidt. Descending into Cronan Ranch and hitting the first aid station. My friend Terri cheered loudly for me. I grabbed some grapes and half a banana, heading out for some steep hills that I had to power hike.

 

After the first aid station, I started my climbing and focused on taking small steps. I also remembered what my awesome coach Robert Ressl-Moyer told me on the phone the previous day. He always calls me before races to discuss strategy and to push me towards greatness. He said: “You’re great with hills, so don’t sell yourself short by power hiking too much. Try to run portions of big hills and only power hike a little to conserve energy.” I applied his advice and it felt great to pass runners on the hills, while breathing steadily.

I soon arrived at the second aid station, where the signs made me smile. One of the signs said: “You’re not crazy, you’re ultra special.” Indeed, people think running these long distances is crazy, but being out there for hours feels like being rinsed inside and out in nature’s washing machine. It is about being immersed into something grander than ourselves, which turns us into more humble and grounded human beings. And, yes, I will admit that there is a little bit of craziness required for this equation of happiness to work.

Around mile 12, my team mate Melissa and my trail friend Tracy caught up with me. Melissa and I started running together and kept each other company, which was the best part of the race. I knew my father was watching over me, sending me a team mate, which is why I never despaired at the distance.

 

Melissa and I descending on Red Dragon trail. We watched our steps and cheered as we ran, enjoying the roller coaster sensations. Our beings overjoyed, ecstatic, and filled with positives energy and gratitude for running in nature surrounded by like-minded people. Living in harmony with our souls, hearts, and minds while conquering the red devil and any other demons that might lurk inside.

 

The half marathon point was getting near. We could hear cheering and clapping. As we came through Skunk Hollow, I heard friends screaming: “It’s Carmen.” Special thanks to my awesome friend Amy Jensen, whom I met in my first year of running through the California International Marathon training. She took my video and pictures, as well as helped me out with the food and hydration. So grateful for my running friends.

Video_CarmenSalmonFalls_Feb24

 

Skunk Hollow aid station around mile 13, where I am dancing with joy. My friends were cheering loudly for me, making me feel like a rock star. I danced, ate, and used the bathroom. Good times!

 

Melissa and I continued our running and talking, taking the Sweet Water Trail after we crossed the Salmon Falls Bridge. These trails reminded me of my training for the race and loved the rolling hills, even though we could not get into a rhythm. We still started to pass runners and focused on the trail, trying to avoid the many rocks, which I did remember from my training. This was the spot where I turned into a tea bag, immersing myself into nature the same way I did when I did my long training runs.

  

In preparation for the race, I have run various segments of the Salmon Falls 50K course with friends. I loved to turn myself into a tea bag and steep in all the beauty of nature, so I here is the poem I wrote below.

 

 Ode to Tea Bag

Today during my 18-mile run I turned into a tea bag

and steeped myself in the lush grass, nature,

the moss-covered trees, the creek, the hills,

and the fresh air after the rain.

Trail running brings me the most joy.

I am mindful and love the twists and turns of the trails,

as well as the tunnels of trees.

I am focused on every step, every rock, and root.

I am deliberate running up and down the trail

while I quickly check the views

and sink and steep deeper into

nature’s magnificent teapot

allowing the flavors to infuse my being.

 

The Middle Miles – Long and Rolling

 

Melissa and I took turns to lead and stayed steady and strong. We talked, joked, and laughed. I told her that I knew that section of the trail very well and that we would get to New York Creek soon. We tried to get into a rhythm, but the rolling hills and rocky terrain made it a little challenging. Nonetheless, we felt great and were grateful to run together.  Melissa’s form and climbing ability were impressive, so she motivated me to keep running strong. She also told me that I was giving her confidence with my positive attitude. We pushed each other on the trails; our running effort felt easier and much more pleasant than if we had each run on our own. Team work at its best!

Around mile 20, we started to pass a few runners. Our famous words were: “Coming through,” or “on your left.” As we passed these runners, most of them were nice, supportive, and cheered on us by saying: “Looking strong, ladies.”

 

The Last 7 Miles of My Second 50K Race

 

As opposed to my first 50K race that I ran with a lot of despair at the end two years ago, Salmon Falls 50K race made me feel calm, contained, and strong. I was telling Melissa about my improving as a runner and about my amazing coach Robert, when my cell phone rang. I pushed the middle button on my headset and responded, as I always do: “Hi, this is Carmen.” My coach was on the other line checking in with me. I told him that I only had seven miles to go and that I felt great. He told me to stay steady and finish strong. He also told me that he won a 50K race in the Bay Area for which I congratulated him. Later on that evening when we attended the Sacramento Running Association Awards ceremony, he told me that he was very surprised I answered the phone.

“I was happy to hear from you, coach,” I responded. Running at a 10-min to 11-min pace due to all the hills and the terrain made it easy to talk. Besides I am known to talk even during a much faster pace, so I was glad to have a life line to my amazing coach during the race, which helped me stay motivated and determined.

The sun felt warmer as it was past noon time, the trails replete with raw beauty, the hills ubiquitous, and the sweeping views of Folsom Lake magnificent. My body felt strong and my being anticipated the finish. However, as I told Melissa, we needed to stay and run within each mile and not let our minds wander. We ran in the NOW, the only true constant on the trails. We had to keep our focus on every step we took, every rock, tree root, hill, you name it. We became the one with the trail and gave it the respect it needed, while also asserting ourselves with conviction, determination, and joy.

We had been running for a little over six hours, when we reached the long and interminable  levy leading us to Folsom Five Point Park, where the finish line was. I told Melissa that by now we could smell the blood, so to speak, and needed to push and finish strong. Melissa took the lead, getting into a much faster gear. The cheering got louder and louder. I saw Terri and David who cheered on me with enthusiasm and joy. To my left, I heard my husband and then saw our sweet son Alex who started to run next to me on the outside of our enclosed finish line. Sophia was also cheering on me dressed in her black winter jacket, her pony tail swinging from left to right.

“Come on, Mom. You can run faster,” Alex told me.

I crossed the finish line with elation and tremendous gratitude. My father was there in spirit. I cried with joy, as I received the beautiful medal made out of a light wood.

 

The sweet finish line! I felt strong with no pains in my body. How was that possible? I guess I had become a badass ultra runner.

 

Celebrating our awesome race and finish. Melissa finished 10th in her age group and I finished 14th in 6:25:34 minutes. What a feat!

 

Meeting my family at the finish line is always the sweetest sight for me – one I look forward to every big race. My husband is wonderful to drop me off and pick me up from all my long races. His love and support of me mean a lot!

 

I was not too hungry after the race, because I kept snacking and eating during the race, but was happy to get a Blue Ale and sit down a little. I was happy and amazed at my ability to run this 50K race and have a 48-minute PR from my first Folsom Gold Rush 50K, which felt hard at the time.

Practice, training with my Fleet Feet Racing team, as well as having my own coach sure make a big difference. To many more running adventures with gratitude for a race well-done and for the company of my new friend Melissa. I finished Salmon Falls 50K strong, defeating Red Dragon trail and any other demons lurking out there.

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!