Finishing with a savage kick- let’s finish this rainy parade of runners
On Saturday, February 10th, I completed my 17th marathon in 4:02:57 with a big kick and smile at the finish line.
I am very lucky when it comes to having good running weather, but on Saturday, the rain came down steadily for about three hours out of the four hours that I was running the marathon with zero stops for fear that I wouldn’t want to keep going.
My mantra during the entire race was to keep going and never stop, which I accomplished and felt good the entire time, but not as speedy as in other marathons. Yet, the farther I ran, the less interested I was in quitting, which reminded me of our teachers back in Romania, who used to repeat this phrase to us whenever they sensed that we were about to quit:
“You better keep going and not drown right when you’re about to reach the shore.”
As a child, I despised this expression, but as an adult, I appreciate it and practice it with my family, in my business, and in all the sports I do.
Why do I value this so much?
The answer is simple: “We don’t always see the shore, which is why we have to keep swimming, running, or whatever we’re doing.
A Short Course Analysis
My friend Youa absolutely loves this course, which is part of the Mesa-Phoenix Revel downhill course and is considered fast. She keeps hitting a PR every year that she runs this course, but she still needs to hit or break 3:30. Inspired by her and other runners, I signed up to run this marathon hoping to break 3:28:48, which is my PR at Mt. Charleston marathon, the fastest course I have ever run followed by Big Bear in Southern California.
Being a strong downhill runner, I figured that the PR could happen, even though I had a two-month training setback at the beginning of my marathon build-up due to my peroneal injury. However, January was a strong training month, so I was becoming even more hopeful until I got to run the course, and my inner monologue changed.
The start was delayed by 30 minutes, which meant standing in the rain and getting our shoes and clothes wet. After about 20 minutes into the delay, runners were allowed to start after about 20 minutes. I was still in the bathroom, so when I came out, I jumped to the start and started running with joy while trying not to run too fast my first mile. I only hit 7:59 pace in that first mile, after which I dropped in the low 8s.
The course was not crowded at all, which I liked. The course is supposed to be very fast in the beginning, after which there are two hilly miles from miles 5 to 7. During the course preview, we were promised all fast downhill after mile 7 till about 17, but I kept waiting for those downhills to appear and felt like Waiting for Godot, as all I got was a slight downhill and mainly flat course, which didn’t feel that fast to me.
I decided to settle at an easy pace and to take in all the spectators. To my great delight, I saw a family who held up signs written in Romanian just as I was thinking of my dear father who smiled and cried with joy through the raindrops that day.
I ran towards them and greeted them in Romanian, which made them cheer loudly for me. How awesome was that?
As I kept running in the cold rain, I tried to take in the scenery, but there was a long stretch of an industrial-type neighborhood – more than five miles, so I didn’t think the course was beautiful other than in the beginning with the saguaros dotting the road and looking eerie in the morning darkness. I always do better when the course is pretty like the London Marathon, which I consider the most beautiful marathon I have done so far with Big Sur following.
I didn’t know if it was me not feeling those downhills but at the end of the race, my good friend Tiffany Stratton Moreno and I found out from different runners that they also didn’t feel those fast downhills that were supposed to make this course speedy. Tiffany encouraged me to write a detailed race recap, as runners tend to perceive the course sometimes based on their PRs and not the true topography of the course.
Things that went well
My nutrition on the course was right on point. For this marathon, I followed the advice of many elite runners and took a Huma gel every 3 miles, which worked out very well, as I never hit the wall, but I also didn’t settle in my high 7s paces for whatever reason. It could have been running through the rain for so long, or simply not my day.
With the sparse scenery, I focused on the few but wonderful spectators, who were out there standing and cheering for us in the rain.
Every time, I shouted: “Like a savage,” they cheered loudly and laughed.
The fun interaction with the spectators kept me going – soaked with raindrops and the thrill of running another marathon – feeling good and even happy to welcome some fatigue but no real pain in my body due to my good training, a mixture of my own and coach Paul Carmona. I purchased his downhill advanced plan, which was very good and helped me run strong, although I will revert to my training plan next time and run a marathon six to seven weeks before running the marathon that I wish to PR.
Why? You might ask?
Because I am an advanced runner, know my body and all my three fastest marathons from 3:28 to 3:33 came six to seven weeks after I ran an easy marathon, except my first 3:30 Mountains to Beach marathon, which happened after I ran my first 50-mile race seven weeks prior. The marathon felt like a breeze!
Back to the Mesa-Phoenix marathon
As I ran in the rain that came down relentlessly and only stopped in the last mile of the marathon, I looked forward to inching closer to the finish line so that I could change clothes and celebrate another marathon.
The finish line of the marathon was slightly downhill, which helped me finish with my characteristic savage ninja kick and run at a 7:45 pace coming through the chute while shouting “like a savage.”
The spectators were having a blast and cheered me on as if I had won the marathon.
The marathon ended at Riverview Park, which is a large open space park with water features, playgrounds, and a stage, where they played music for us.
As soon as I crossed the finish line, my wonderful friend and Arete teammate Youa Xiong called me and we met up. To my great joy, she told me that she PRed for the fifth year in a row in this marathon, but due to the heavy rain we had, she didn’t hit 3:30 or faster, as she had hoped. She ran it in 3:33, which was so close.
“You seriously did amazing,” I told her while having someone take our picture.
Youa and I at the end of the marathon! Super proud of her! A shiny new medal and a PR!
My celebrations continued with my friend and wonderful roommate Tiffany. We even went on a short hike to see the Hole in the Rock by the Zoo, which was beautiful. My husband joked with me that apparently, I didn’t run hard enough if I was in the mood for hiking.
“It was just a short hike to get some blood flow into our legs,” I told Catalin, knowing that he liked to tease me.
Tiffany and I on our way to the Hole in the Rock- showing off our new shiny medals.
This marathon is still in the top 10 of fast marathons to run and it can be a good course on not such a rainy day.
A million thanks to the organizers of this Revel race for doing their best to make it a positive experience.
And when in doubt, remember that you’ve come so far, and quitting will feel like drowning by the shore, as my teachers back in Romania used to tell us. Let’s persevere!
Whether you’re interested in running or real estate, Running for Real Estate is a great place to learn more! Questions? Call 916–342–2446.
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide you, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love, A Book of Poetry and Short Forms on Amazon, or any other of my books.
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.
Also, mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount).
The lessons they have learned from the Raramuri people
From left to right: Sacramento endurance athletes Lorena Van Rein, Norma Faubert, and Martha Rodriquez Photo taken by a bystander at the finish line
“Perhaps all our troubles — all the violence, obesity, illness, depression, and greed we can’t overcome — began when we stopped living as Running People. Deny your nature, and it will erupt in some other, uglier way.” — Christopher McDougall
Meet Sacramento residents Lorena Van Rein, Norma Faubert, and Martha Rodriquez who have completed the famous Ultra Maratón Caballo Blanco on March 6th, 2022, a race that was first started by Micah True, whose nickname was El Caballo Blanco (the white horse) for runners from all over the world to run and experience.
True was fond of saying, “While they are at war, we come together to make peace here in the bottom of the canyon,” which cannot be more meaningful and powerful nowadays in the fight against the Coronavirus and the Ukrainian war. True fought against the Mexican drug cartel to maintain peace in the region.
After the book Born to Run by Christopher McDougall came out, runners from all over the world descended upon the town of Urique, Chihuaha, Mexico to experience the mystique of the Caballo Blanco ultra marathon. Norma Faubert is one of the runners who has dreamed of doing this race and running with the Tarahumaras people. An endurance athlete originally from Mexico City, Faubert is a middle school Spanish teacher and a mother of a 14-year-old son.
Norma Faubert ran the ultramarathon with joy. Photo taken by the race photographers
This year, for instance, runners ran next to over 600 Raramuri people on a hot day with temperatures in the 80s, which to Van Rein felt like 100 degrees. The Tarahumara people, or Raramuri, are indigenous people of the Americas. Raramuri means “runners on foot” or “those who run fast.”
Their strength comes from their ability to run in huaraches, their traditional form of sandals, or what US minimalist running circles call Tarahumara sandals, for 200 miles (320Km) over a period of two days through their rough canyon country for inter-village communication, transportation, and hunting.
Lessons learned from running the Ultra Maratón Caballo Blanco
“Just move your legs. Because if you don’t think you were born to run, you’re not only denying history. You’re denying who you are.” — Christopher McDougall
Van Rein, who first started running in 2013 after one of her best friends invited her to run, has completed 16 marathons, two 100-mile races, and many other races. She mainly runs to socialize with other people and to challenge herself. As the co-owner of Wild Rooster Restaurant, a family Mexican restaurant that serves delicious and fresh meals (I eat there often whenever I am in the mood for a burrito), Van Rein was excited to have completed the marathon this year after two years of the pandemic when races were put on hold.
Lorena Van Rein ran the ultramarathon with joy. Photo taken by the race photographers
“This event is a very unique race not only because you have to fly to this destination, but there is also another 12 more hours spent driving to Urique, where the event took place,” said Van Rein. “Roads are not easy to drive, but the views on the way to get there are impressive that no pictures give them justice.”
After meeting the Ramirez Family (Maria Lorena Ramirez finished second female overall in the 80Km), Van Rein knew that running the Ultra Maratón Caballo Blanco had to be on her bucket list.
Her heart was full of joy for having completed this difficult but beautiful ultramarathon because she had experienced the rugged beauty and splendor of Copper Canyon, a whopping four times larger than the Grand Canyon with a depth of over a mile. The canyon rim sits at an altitude of 8,000 ft and is full of rocky outcrops and sheer drop-offs.
Copper Canyon, Mexico Photo taken by Lorena Van Rein
Running as a way of life
It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.” — Christopher McDougall
Van Rein said that running this race was a hobby for her, whereas for the Raramuri people, running and walking everywhere is their way of life. They do it naturally without thinking about it, and the distances are pretty far. For instance, kids who need to get to school from the village need to run/walk for about three hours each way, which is why not everyone can go to school. For example, in the Ramirez Family, only the two older brothers were able to go to school and because of that, they can speak Spanish. The daughters couldn’t go, as they needed to stay home and help with the daily chores.
Faubert added: “The Raramuri people live in a remote place. It’s not uncommon to just run over to see a friend … And that might be 10–20 miles away.” Imagine having to run that long to see your friends, which shows us that we have no excuses for making and maintaining those important human connections.
The Raramuri women running in the traditional sandals. Photo taken by the race photographers
Kindness and trust are given openly and freely
“The reason we race isn’t so much to beat each other, but to be with each other.” — Christopher McDougall“
People were nice, polite, humble, and so welcoming to everyone,” Van Rein remarked. They were also trustful when she asked for coffee. They told her to go ahead take the coffee and pay later.
Being surrounded by these kind people has taught Van Rein that we can learn to trust one another and offer simple gestures of kindness, such as a warm cup of coffee. Not only did Van Rein enjoy the race, but she also made many friends with whom she chats every day online.
Van Rein was also impressed how well she did drinking Pinole served at the aid stations ( a drink made from corn and the powder mixed in the water). For inspiring, homemade, and wholesome pinole cookies and oatmeal, check out some recipes here. The aid stations also served oranges, bananas, bottles of water, and tortillas with beans, which ran out by the time she got there.
The necessity of running for food
“You don’t stop running because you get old, you get old because you stop running.” — Christopher McDougall
According to Van Rein, hundreds of Raramuri people of all ages — some of them in their 70s and 80s run the 80K distance because they receive a voucher to exchange food worth $350 Pesos about $17.50 dollars. “Unlike me, they could not run only the 42Km (26.2 miles); they had to run the 50 miles to receive food, which is why everyone wants to finish the race regardless of how long it takes,” Van Rein clarified.
Faubert also felt transfixed and transformed by this race.“The Raramuri people proved that we all have reservoirs of strength and untapped potential inside us,” Faubert said.
Photo taken by the race photographers. The Raramuri women running in their traditional clothes and sandals
Although Van Rein has done many hard races, the Ultra Maratón Caballo Blanco would always be in her heart because she had a running epiphany during this event:
“While my running is simply a hobby, the Raramuri people run for food,” Van Rein said. “I totally recommend this race. You will leave part of your heart there.”
Final Takeaways
Besides being born to run, we cannot let the simple joys of movement and freedom ever escape from us. When we run with other people, we learn to forge deeper and more meaningful relationships, which I hope will transcend any unnecessary destructive acts against one another. I also pray that we will all learn to make peace in the bottom of the canyon, as Micah True said, or wherever we are in the world.
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon.
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. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
Photo taken by the race photographers – Running with joy next to the guy in red over the Tower Bridge
After the London marathon got canceled twice last year due to the pandemic, I finally had the opportunity to run my fourth world marathon in person on Oct. 3rd. Not only did I take part in the largest marathon in the world with about 60,000 in-person and virtual participants, but I also rejoiced being cheered on by the best, most supportive, and loudest spectators in the world.
As a competitive runner who strives to earn my six-star coveted medal by running all the six world marathons, getting accepted into the London marathon was a dream come true! To my surprise, the times I ran during the Chicago and New York City marathons that I completed in 2018, had earned me an invitation to participate in the AbbottWMM Wanda Age Group World Championships. Knowing how hard it was to get into London marathon, I jumped at the unbelievable occasion. I felt honored and extremely fortunate to get invited.
Anticipation was high. Elations and emotions. Trials and tribulations. A solo international travel to Europe during a pandemic fully vaccinated but still masked and cautious.
The start of the marathon
After a well-organized packet pick-up on Friday two days before the marathon, I rested all day on Saturday to have fresh legs on Sunday. Luckily, it was a rainy day, which made it easy to stay warm under the covers, reading The Daily Telegraph newspaper that I picked up that morning at The Waitrose neighborhood market.
The morning of the marathon, we were blessed with no rain, clouds covering the sun in gray wisps of wonder, and a staggered start of our marathon due to Covid restrictions. Like most of the runners, I took the tube following crowds of excited and masked runners. I immediately became friends with a couple from Florida. We stuck together, as we had the same corral and start time.
The first thing I saw, as we got off at Blackheath, an area of South East London, England, straddling the border of the Royal Borough of Greenwich and the London Borough of Lewisham was a church built out of solid rock greeting all of us runners. I felt piety and serenity envelop me warmer than my jacket that I was planning to dispose of on the course.
Photo taken by Carmen Micsa. All Saints’ Church in Blackheath Common, London Borough of Lewisham
To me, this was a great sign, as I always say prayers before each race and ask God to guide my steps during each mile all the way to the finish line. I also feel at peace, knowing that my dear father will watch over me from heaven, helping me when I need him most.
My new friends and I checked in, showing proof of our negative Covid tests (I had to test negative four times during my 10-day London trip), after which we lined up to the portaloos, The British word for porta-potties. The wide-screen TV showed images of regular runners like us, as well as the elite runners warming up.
Photo taken by Carmen Micsa. The wheelchair runners getting ready to start the London marathon.
We hung around for about an hour before our wave started, which gave me plenty of time to use the bathrooms, but it also made me stand instead of resting my legs.
Selfie taken by Carmen Micsa. My new runner friends and I found Robert Wang. He is gracious to keep us all informed on the World Marathon Majors Challenge.
Running the streets of London
Around 9:40 a.m. we did a short walk to our designated start line — there were multiple starting lines, but only one finish line, and off we went.
My goal was to run the first three miles at an 8-minute pace, or so, which due to the many runners on the course worked. We ran through Charlton and Woolwich for those miles and the crowds were already cheering on us. After mile three, I tried to pick up the pace, but by the time we merged with the other runners, there was barely any room to run around people. I decided not to weave in and to wait a little more till the 10K point.
Photo taken by the race photographers. Running through Cutty Sark by this ship
I remember thinking during the marathon how strange it was that we were running by a ship and that I wanted to find out more about this since I love to research and learn, or what my kids call me “being curious Mom who strikes again.” From what I read, Cutty Sark was a British clipper ship, one of the last and fastest tea clippers to be built that now sits on the dry dock in Greenwich for public display. What a treat to run through history and be surrounded by indelible sights and architecture!
At this point, I started to run at a 9-minute pace and relaxed into it, realizing how blessed I was to be there — running through historical neighborhoods and relishing the sights and sounds of London that had already stolen my heart from the first day I lay sight on it.
The second half of the marathon
Before I knew it, I was crossing over the River Thames and running across Tower Bridge. This was already about the half marathon point. I was mesmerized by the energy of the runners around me, and especially the spectators who were treating us like superstars. The only world marathon that comes close to London in terms of spectators’ density and support is New York City marathon.
Photo taken by the race photographers. At this point, I felt like crying with joy and gratitude for running, for being alive, and moving.
Photo taken by the race photographers. I am smiling and running sandwiched between runners. The spectators were three rows deep.
I could not help smiling and taking in the sights and the spectators. The volume was perfect. I felt exhilaration at every step and turn. My body did not want to move at the planned 7:50 pace, but I felt amazing and did not want to break this running spell.
Everything was magical and magnificent. My heart glowed with gratitude.
Miles 20 to the finish line
For some reason, I felt that I was covering London so quickly. I wasn’t even looking for mile markers, or for the dreaded 20-mile wall. As I ran along Tower Hill and Victoria Embarkment Parliament Square, I continued to be amazed by the crowds who had huge balloons arrangements representing various charities, such as ovarian cancer, Parkinsons’ disease, and so on.
I also started to take more Buxton natural mineral water bottles offered to us on the course. As London is such an environmentally friendly city even the water bottles are made from 100 percent recycled material and are 100 percent recyclable.
Photo taken by Carmen Micsa
I also started to thank the Londoners for their incredible support by shouting: “I love you, London.”
The crowds went wild for me, which made me float through the streets of London elated and energized.
I kept running relaxed, keeping a steady 9-minute pace, for I realized that I would finish my fourth world marathon in under 4 hours.
As I came around the final corner in front of Buckingham palace, I picked up my pace and ran in the 8s. I kept raising my index finger to declare my love to the spectators that kept screaming: “way to go!”
They were jazzed up for me, and I kept on running strong all the way past the finish line.
Photo taken by the race photographers. Electrifying finish and backdrop. I was all pumped up, as you can tell!
Photo taken by the race photographers. Crying with joy past the finish line
The gentleman in blue next to me was so nice. He asked me:
“Why are you crying? You finished so strong!”
I’m crying with joy,” I replied. “I cry at the end of each marathon,” I continued.
Crying is so cathartic at the end of a marathon, and running all the 26.2 miles cleanses my soul and heart. The tears just trickled down my cheeks and I let them roll, as I crossed the finish line of the London marathon and started to stroll to the bag check area.
My awesome friend and Arete teammate Katie Koning ran into each other on the course and at the finish line.
We both have competed in the Wanda World Age Championships, so we got two shiny medals to display. We also finished super close to each other and shared impressions of our races while taking in the vibrant atmosphere of the finish line — being surrounded by London’s old, beautiful, and well-kept buildings.
One of the big highlights of the London marathon: having the honor to see Shalane Flanagan blaze off on the other side of the road.
And were there any moments of doubts and physical challenge?
Yes! The last 10 miles of the marathon got pretty warm (I ended up drinking close to two liters of water) and blood came through my right shoe, as my toes bled towards the end squished by the Nike Vaporfly shoes, which I will not wear again in marathons, but these small challenges never stopped my eternal smiles through all the London miles.
Wishing you all to run the London marathon with joy, gratitude, and no bloody toes unless you’re a savage ninja like me, my nickname in the Sacramento running community and my Arete women only running club!
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
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. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
Bryn and I during our fun 20-mile run with 18x400m at the beginning of each mile starting at mile 2.
I have run 12 marathons in the last six years as a runner, and I am about to run my lucky 13th one in three weeks at London, where I am participating in the World Age Group Championships.
We all know how taxing marathons can be on our bodies and how strong we need to be to run a faster marathon or to achieve a PR (personal record). We also know that long runs are the holy grail of marathon training and that practicing our GMP (gross marathon pace) is super important in having a successful marathon, but how about speed, hills, and other workouts?
The number one myth that we need to get rid of is that a marathon is just about strength, stamina, and endurance. However, we should not neglect to do the weekly speed workouts, whether they are Fartleks, hill repeats, or track.
With these important workouts in mind, I will share with you my very three favorite marathon workouts that will turn all of you into marathon beasts! And speaking of beasts, this short form piece published by The Daily Cuppa matches my first hill workout. It was inspired by my Fair Oaks Chicken run 5-mile race this year, where I got first in my age group.
However, let’s not get down the rabbit hole, or the chicken one, since this story is about the yearly chicken five-mile race. Runners not only race the roosters roaming the streets, but they actually have four infamous hills to climb: Grand Daddy hill, Hernia hill, the Beast, and The Last Gasp.
I ran this race for the first time and enjoyed running over hills, through rocks by the river single-track path, and on a gravel road.
As I finished the gravel section, one of the volunteers cheered on us to run strong on the Beast hill.
My response to him: “I am the beast.”
Workouts
Hill repeats mixed with two miles of GMP. After a 2-mile warm-up, run 4X800m hill repeats ( I like to do Pennsylvania hill repeats). You can run hard uphill and use the downhill for recovery, or you can run pretty hard both ways with a full minute rest at the bottom. After the four repeats, run two miles at GMP pace, or faster on the bike trail, or a more flat surface. Then come back to the hill and finish the workout strong with another 4X800 meters. Cooldown for a total of 8 to 10 miles.
Running uphill in Ancil Hoffman Park with a smile. Photo credit: Bryn Mumma
2. A tough workout perfect for marathon training is the dreaded Michigan workout. This workout is a combination of fast track repeats on the track and tempo miles on a bike path. The paces will vary based on your fitness level and goals. To avoid injuries, start with half of the workout, or only do it as an advanced runner. My awesome friend and amazing training partner Bryn and I did this workout for the first time about a month ago. She is training for the Boston marathon and I am training for London. We were both surprised that we could still run our last 800m and 400m repeats fast and that the tempo miles didn’t feel too taxing or daunting.
The flying savage ninja – ha!ha! Photo credit: Bryn Mumma
3. And last, but not least, the 400m during your long run to break the monotony and to practice speed on tired legs. Bryn and I just recently did 18X400m starting at mile 2 all the way to 20. At the beginning of each mile, we ran 400 meters hard, but not as fast as doing it on track, but still hard enough that we ended up with some faster miles. It was a challenging workout, but it made our long run go by so much faster and our legs got some much-needed speed. Once again, this workout is pretty advanced, but it can be tailored for every runner since you can choose how many 400m repeats to do in each mile. The main goal is to shake up your tired marathon legs and to have fun with it.
These workouts seem daunting and hard, but doing them with a partner will make them more fun and less intimidating.
To sum things up, marathon training doesn’t have to be only about tempo runs, GMP mileage, and recovery runs. You can spice things up and have fun while training, and I guarantee you that your marathon results will be impressive, too.
Enjoy speed, hills, and mixing up workouts, as you might want to run more marathons when having so much fun. Happy feet, and remember that YOU ARE THE BEAST!
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
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. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
Crossing the finish line in 3:28:48, my 12th and fastest marathon time so far with my biggest smile ever! Third in my age group, too.
“Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.” — Steve Prefontaine
Let’s be honest: running marathons gives us a huge sense of self-satisfaction and achievement. Running a strong marathon and hitting a PR (personal record) in Covid times, when most races had been canceled, is sheer joy. After I had Tokyo and London marathons cancel their races this year, I decided to run London virtual marathon together with my awesome friend and Arete team mate, Bryn. We trained conservatively for this marathon, as the devastating California fires put a wrench into our training, but we also knew that we weren’t trying to run a fast marathon. However, just a few weeks before running London Virtual marathon on Oct. 4th in San Francisco due to poor air quality in Sacramento, one of our team mates posted about a Covid limited edition marathon happening in Las Vegas, so Bryn and I decided to sign up, knowing that we will have six week in between marathons, but thought running an easy marathon for our long run might work well for our in person marathon, where we wanted to give it our best shot.
As soon as Bryn and I finished our London Virtual marathon that had about 1,700 ft. elevation, we took four days off, and started running easy on the fifth day, as we knew we didn’t have much time to train for Revel Mt. Charleston Limited Edition marathon, but we also needed to stay healthy. Although we were able to use our awesome Arete coach Mary’s training for London Virtual marathon, for Mt. Charleston, I created our schedule based on the six-week window that we had to train for a marathon that started at 7,633 ft. elevation and ended at 2,507 ft., which meant doing workouts and long runs downhill. I created my own workouts for our marathon training schedule, but the bulk of the training came from the book Advanced Marathoning by Pete Pfitzinger and Scott Douglas, who had a six week marathon training schedule for runners like us. A big change to our regular marathon training was doing most of our speed workouts running downhill, instead of hitting the track.
Bryn and I during a 10-mile hilly run on the famous Johnny Cash Trail. We ran up the hills easy, and ran the downhills hard to shred our quads and be strong for our marathon. It worked great, as I was sore two days after this 10-mile run.
1. Train on the downhills for speed workouts.
Neither Bryn and I have ever run a Revel marathon race, or a true downhill marathon like Mt. Charleston before, but we figured it should be easier to run it strong, especially if we did our weekly speed workouts on the downhills to get our quads prepared so that we would not experience what other runners call “knives in the quads” when running downhill for a long time. A great workout we did was 6X800 meters running up the hills very easy, and then running at 6 minute to 6:20 min pace on the downhill. We also tried to do most of the strides downhill during our easy runs that had six to eight strides included, which was another excellent way to practice fast turnover on the downhills.
Bryn and I running downhill happily at the beginning of the race, wearing the warm gloves kindly provided by the race organizers.
2. Long Runs on the Downhills
Bryn and I have done about four long downhill runs, and the last one was 12 days before our race. We ran 18 miles mainly downhill from Sugar Pine to Auburn with a few hills at the end (many thanks to my awesome friend and team mate Christina Nokes, who ran twice with me on this route in her home town Foresthill). We ran on the main road, which was not too busy, and it resembled our marathon course. Besides the fact that we were able to run many miles at GMP, or faster (goal marathon pace) during some of these long runs, Bryn and I also got stronger and faster for this marathon. According to Runner’s World, runners should incorporate downhill workouts, even when running a flat, or hillier marathon, because it will increase good leg turnover and make us faster.
Besides doing long weekend downhill runs, three weeks away from the marathon, I was excited to participate in our Arete team’s two-day 30-mile Yeti challenge. I ran 12 miles of GMP downhill on Saturday and 18 miles on the trails at an easy pace on Sunday, which was great training and perfect timing before the taper. Doing two long back to back runs is what ultramarathoners do a lot for their races. I like to apply this kind of training to the marathon, as it teaches us to run strong on tired legs, which works great for me, but one has to be careful if injury prone.
Running down Mt. Charleston during the marathon felt amazing, because the long downhill runs prepared me physically and mentally! This marathon was organized safely with less than 50 runners per wave and capped at 262 runners total per day, so there were not many people to pass, but here I was flying down the hill and passing one of the runners.
3. Recovery Runs on hilly terrain
One of my sneaky ways to get stronger even on easy days is to do what the Kenyans do: run on hilly terrain for recovery. This approach does three things for me: it keeps me slower for my recovery run, running uphill, or on rolling terrain gets me stronger, and I get my run and strength training done at the same time. Running hills is great for runners like me, who are not too keen on lifting weights. One thing that I was great at during this marathon training cycle was doing my kettlebell swings every day ( I have been doing a kettlebell swing streak for four months now), so that coupled with running hills kept my glutes happy and stronger for the marathon.
4. Take your marathon taper even more seriously than your training
I hear so many runners saying that taper is hard. To me, taper is the sweetest marathon term ever, as it allows my body to fully reap all the training benefits while getting the much needed and well-deserved rest necessary to run a strong marathon. Taper is not the time to gain any fitness by pushing hard and not respecting your body. On the contrary, a taper done wrong can break your chances to run your best marathon. One thing that Bryn and I are really good at is enjoying our taper. We took days off the week of the marathon, did a short and sweet speed workout on Monday, since our marathon was on Friday, which included running two miles at faster than marathon pace and 4×200 meters. Additionally, I changed to my old way of training, meaning no running/shakeout the day before the marathon; instead, we did our two mile shakeout with 4×30 sec strides two days before the marathon, so that our bodies were rested. We did some walking down the strip the evening before the marathon just to get some blood flow going and to admire the beautiful Las Vegas lights.
Enjoying the red, white, and blue lights in Las Vegas the evening before our marathon.
5. Train to run faster than your typical goal marathon pace, as banking time in a downhill race is legit.
At mile 20, I was on pace to run a 3:20 marathon, but the last six miles of the race are more flat, although the elevation chart still shows a good downhill grade, but tired legs tell a different story, and there is a long uphill from mile 23 to 24. Not only did I bank time, but I also let my body run freely on the downhills, which meant running in the low to mid 7s for the first 20 miles effortlessly, which felt amazing and smooth. Coach Paul, who trains athletes for the Revel marathon races, kept saying in his videos put together for us runners that we need to let the terrain dictate our pace, and not try to break, or slow down to chase our typical marathon pace. That was salient advice, and I highly recommend to all runners doing a true downhill marathon to let the body run freely without pushing too hard, as the terrain is there to help you run in a state of faster flow.
Flying towards the finish line.Thank you, Revel Races Limited Edition for the free pictures. Such a treat!With my awesome friends and Arete team mates right after the marathon. From left to right: Bryn Mumma, who ran a sensational PR in 3:20:29, Carmen Micsa, or the savage ninja, who ran a 2-minute PR , Tamara Torklason, who ran her first sub 3-hour marathon and a great PR, and Elysha Costella, who ran 3:04, and a huge PR of more than 40 minutes. Such an honor to have these badass women as teammates, friends, and training partners.
Not only did the organizers put together a safe Covid compliant race for all of us runners, but they also let us stay on the warm bus till five minutes before the race started, which was the biggest treat ever, since it was 30 degrees at the start. The theme for my 12th marathon was to run with an attitude of gratitude, which I had totally accomplished, as I could not stop running and smiling, smiling and running.
Although 2020 was not a regular, or ordinary year, Bryn and I enjoyed going with the flow, training together, laughing, and running two marathons six weeks apart, resulting in PR marathons for both of us at Mt. Charleston, our second marathon of the year, but the first official and in person marathon. Training for this race meant being flexible, adaptable, and learning to relish the pure joys of running and the fiery sunrises, as we did not put pressure on ourselves, and yet, have accomplished a great feat while staying healthy and happy. Looking forward to 2021 and to running more races!
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
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. Also mention this blog and receive a great offer whether buying (credit for closing costs), or selling (commission discount). Running for real estate with joy!
Let’s be honest: when every single race we were supposed to run this year (I was supposed to run Tokyo and London marathons) gets canceled due to the global Covid-19 pandemic, we get upset, frustrated, and even depressed when we feel that our training has gone to waste, even though we all know that our health and safety come first. Our inability to race this year seems unfathomable and surreal, as in previous years we have had way too many races to run and not enough time to properly train for all. And now that we cannot race, how about a shift in perspective? We have no races to run, or a very limited amount, mainly trails and small road races, but we finally have more time to train and to be intentional about the sport that brings us so much joy.
1. The Simplicity of Running
As some of you know, I became a runner in 2015 after having played soccer as a kid and competitive tennis for 20 years plus. However, as soon as I became a runner, I was hooked by its purity and simplicity. I didn’t have to plan my tennis matches by finding friends to play with. All I had to do is put my running shoes on and take off down the street from my house till I hit Ancil Hoffman Park, or what I call my slice of Paradise. What a simple way to experience the world as poetry in motion! What tremendous joy to let my feet take me places while feeling the gentle summer breeze against my neck, my arms that moved in perfect unison with the world, and my legs that, at first stomped around like a sumo wrestler, after which they learned to caress the ground and be gentle and quiet. Not only did I relish the simplicity of running and the tremendous joy that suffused my soul, but I also started writing poetry in my head and I continue to do so. I hope to publish my poetry book at the end of this year, so stay tuned.
Therefore, one way to deal with all the race cancelations is to go back to basics and to the simplicity of running by finding more time to relish our breath, stride, and euphoric feelings induced by running.
PC: Bryn Mumma, my friend and Arete team mate The simplicity of running, but not so much of doing hill repeats- ha!ha!
2. Gratitude
In 2018 when my husband and I finished building our home, I threw a big party for the runners in the Sacramento community. Lisa Limcaco, one of my runner friends, brought a housewarming gift, a small decoration piece that said gratitude on it. She told me: “You always say how grateful you are in your posts, so I thought this would make the perfect gift.” I was grateful to Lisa for being so thoughtful, as well as thinking of me as someone who lives life with gratitude, as I never want to come across as ungrateful or entitled. To me, life is a constant opportunity to practice gratitude, not only during good times, but especially during hard and nebulous times. As Deena Kastor, who is the American record holder in the marathon, said in our Zoom meeting with my Arete team mates: “We need to practice gratitude, patience, and solution seeking.” Optimism, she added, helps us put the bad days in perspective quickly. And if you wish to become a more grateful and joyous runner, according to Kastor, then write three things you are grateful for every evening and you cannot repeat what you wrote the previous day. I also highly recommend reading Deena Kastor’s memoir memoir Let your Mind Run, which will transform your relationship to running and to the world around you.
Due to the precarious stage we are in with this pandemic, I feel gratitude can propel us forward, as well as make us more appreciative of our strong runner bodies and lungs. The fact that we are healthy and that we can run while others are fighting for their lives in hospitals, with some of them not making it, should give us the strongest dose of gratitude ever and dissipate any complaints about races being canceled. Racing will return one day and we will be even more grateful to run next to our friends and competitors, but for now we all need to find joy and gratitude for being alive and able to run.
Grateful to run faster even though I have no races in sight.
3. The Joy of Running
To me, running is pure joy as sweet and gooey as honey pouring down my soul every time I lace up my shoes to go on a run, solo or with friends, but in these times more solo. During our quarantine in March, I ran solo around my neighborhood for two months, missing my friends, but knowing that I had to do my part in flattening the curve of this contagious virus. I kept running through Ancil Hoffman Park and all the hills around my neighborhood, writing poetry in my head and composing a few rap songs. I started to relish the tranquility of my morning runs and found joy in my solitary running, because that was the only known constant in my life and it made me happy to be out in the fresh air, while social distancing. Not only does running make me elated and more content with life, but it also adds inner peace and the realization that we already have everything we need inside our souls to be joyous, as I expressed in this poem I wrote.
Jumping with joy during a solo run
Jumping with Joy
When I run around Ancil Hoffman Park,
my
magic place and slice of Paradise
where
I first became a runner
I sometimes
stop running
and
simply jump with joy
as my
way to greet the day
on
the trail.
To
salute the sun
and
kick up my heels
towards
the Heavens.
4. Health and Nutrition
We all know that when we eat healthy and focus on eating more fruit and vegetables together with high quality protein, such as wild-caught salmon, organic chicken, and less processed foods, we have a better chance to beat Covid-19 and stay healthy, besides running stronger. One thing we can really do while not having to rush from one race to another is to focus on our minds and bodies by eating healthy and clean, avoiding processed foods, and paying attention to what our bodies need, especially when we demand so much from them when we run an average of 40 to 50 miles a week.
As our focus is to stay healthy and not catch this virus, nutrition plays a big role in our overall health, as studies show that runners cannot outrun a bad diet.
In my case, at the beginning of the year when running didn’t feel great, I had to reevaluate my vegan diet and decided that it was too restrictive and not giving me all the vitamins and protein that my body needed. Test results showed I had various vitamin and protein deficiencies, so I decided to adopt more of a plant-based diet and after adding wild-caught salmon and some bison meat, my iron levels have improved and my running has never been stronger. The moral of the story is that we all have different bodies and nutritional needs that are different for women and men and that having many bad runs can mean that our body needs more vitamins and nutrients, which is why checking our iron levels and thyroid is key for runners.
5. Freedom
The fact that most races have been canceled left us with sadness that we cannot run together and compete against one another, but it also gave us more freedom to work on our speed, endurance, or just to run for the joy of running. When not preparing for races, we can devote more time on proper rest and recovery, cross training (I have biked and done more strength training), and just rediscovering the main reason why we run, which is the ultimate freedom, as we stride through time and space. As a sports enthusiast, I have never felt as free as when I run, because running allows us to move freely and to be ourselves. Running is thus the ultimate form of simplicity, gratitude, joy, health, and freedom, and until we race again safely, let’s all hold these truths close to our hearts, because in the end, it will be worth it and we will come out stronger, kinder, and maybe even faster. And last, but not least, let’s wear our masks and show others that freedom also means caring deeply about one another and doing our part to protect our fragile planet.
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. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
“Nothing is good or bad, but thinking makes it so.” William Shakespeare
Going into St. George marathon, which was my 10th, I decided that I would not let the hills bother me in any way, or consider them good or bad, since I agree with Shakespeare that it is our mere thinking that makes something good or bad. Instead, I decided to train with purpose and focus on conquering the hills, especially because I had had the opportunity to run 19 miles on the course this summer during our trip to Utah. My long run that summer day in August did not go very well. The hills were long and ubiquitous both up and down, taxing my glutes and calf muscles. My legs felt as heavy as the beautiful red rocks surrounding me on the course and my pace was slower than usual.
My husband Catalin was so sweet to be my Sherpa during my long 18-mile run that day, waiting for me in various places and taking pictures of me. In this pic, I am running through Snow Canyon and making a quick stop to refuel, as well as to complain about those monster, mean hills.
Needless to say, I freaked out and thought there was no way I would run strong on the course that everybody called downhill and fast, so together with my awesome friend and coach Jenny Hitchings, we devised a great training schedule that included hills and tough speed workouts. Additionally, every time I had an easy and recovery 10-mile runs on my schedule, I would try to run trails for some more hills and elevation.
St. George Marathon highlights and Course Analysis
It was the day before the marathon and many runners from 20 countries and 49 states were stirring…
My friend and Arete team mate Briana Telford and I shared a house that I had rented through VRBO and we did everything right before our marathon. I cooked spaghetti and sweet potatoes fries for dinner, we hydrated, conserved our energy, and went to bed around 9:30 the night before the marathon, since we got up before 4 a.m. to catch the bus taking us to the start line.
Briana and I doing a short 2 mile-shakeout with strides on Friday, October 4th the day before our marathon. Most big races and marathons are held on a Saturday in Utah, since Sunday is church day for many locals, most of them following the Mormon religion.
Briana and I at the Convention Center, which was pretty small and unpretentious. We did not spend much time on our feet, which was great.
Excited to run my 10th marathon.
The start line and the first 7 miles of downhill smiles
The house we stayed at was less than a mile away from the finish line and from where we had to take the bus that took us to the start line up in the Pine Valley mountains at 5,240 feet elevation. Briana and I walked to Worthen Park and got on the bus with no wait. Once we arrived at the start line, the volunteers gave us space blankets. The temperature was 35 degrees and a little windy, so we immediately huddled around the fire together with other runners.
Huddled around the fire felt magical and we kept warm.
Watching the fire was a magical and unique experience at the start of the marathon, which was a first for both of us. The flames twisted, danced, and glowed in the morning cool air. Our legs and feet got warmer – almost a burning sensation; our bodies and souls ablaze with marathon flames that simply called our names. As we got close to the start time, which was 6:45 a.m., we finally left the fire, shed our warm jackets and sent our bags on the truck that took all our belongings to the finish line. We barely delivered our bags, when they announced that there was one minute left before the start.
Before I knew it, I started running in the dark surrounded by the cold morning Utah air and the breathing of many runners. My breathing was smooth. I ran through the darkness and could not see anything on my watch. I ran by feel telling myself not to go off too fast. My first mile was 7:48 and then I kept running by feel till the 5K, being on track. The next four miles were in the 7:20 and 7:30 pace, as the downhill was steep and I thought it was worse to put the brakes. I caught up with the 3:25 pacers and they were chatting away, talking about the one-mile long hill coming up at Veyo, a small little town with one gas station.
Miles 7-12- Let the hills begin
It is very easy to think that St George marathon is just a downhill race, as runners descend nearly 2,600 feet through scenic Southwest Utah, but unfortunately, maps don’t do justice to a course. At mile 7, I knew I had to climb for exactly one mile, so I was ready and took the hill steadily, trying to conserve energy. The hills continued till mile 12, even though there were some downhills in between, but not enough to keep me at my desired 7:50 pace. I relaxed and did not panic, as I knew this portion of the course very well. The hills did not feel very difficult, but they did slow me down. I was looking forward to taking off after these miles, thinking that it was mainly downhill, but my body had different plans.
These are not just hills; they are mountains, and yet, I came to the top with a big smile and my victory sign up. .
Miles 13 to 19 – Up and Down I Ran
I was really planning on taking off and hitting my GMP (gross marathon pace) again, but my hips were a little tight and I couldn’t quite push, so I was happy to run in the low 8s and some mid 8s. To my surprise, my calf muscles were not sore or tight and my glutes were also pretty good. I had taped both my calves using the wide KT tape and it seemed to work. As I kept losing my desired pace, I did not feel despair like I felt earlier this year running the Boston marathon. On the contrary, I was running with joy and gratitude, relishing the white, pink, and red sandstone rocks. I was keeping a steady pace and the spectators were wonderful, cheering on me and saying “Go Carmen,” as we all had our names typed on our bibs. I kept looking at my watch to see how far off I was from my goal of breaking 3:30 and I realized that I needed to shift my focus on my form, as my knees were starting to hurt from all the descending, as well as try to make this my second fastest marathon.
Miles 20 to the Finish line
The climbing up and down the hills does not end till about mile 19, when the course descends into town, where there is a flat and fast 10k for those runners who can push it. Even though I could feel my body getting tired, I started to pick up my pace and ran faster in this portion. I had promised my friend and Arete team mate Christina Nokes that I would run as fast as I could for her at the end and that I would chant our new marathon mantra: “Like a savage.” As I ran faster and stronger through town, I kept lifting my arms and was shouting “like a savage.” One of the spectators said cheerfully: “Yeah, you are a savage. ” Many spectators were amused and cheered even louder for me, which helped me run faster and with more joy. With two miles left, the spectators were handing out popsicles and I truly enjoyed mine, while running faster and stronger towards the finish line, which was electrifying, as there were rows of spectators on both sides. I had finished my 10th marathon as my third fastest marathon in 3:41:46, qualifying again to run Boston marathon, which I had promised myself not to run again till I am 70 when I will try to win my age group.
My third fastest marathon and qualified for Boston with 8 minutes below my qualifying times.
My amazing friend and Arete team mate Briana was at the finish line cheering for me and taking this video of me right as I crossed the finish. Video_Finishline_StGeorge
To my great joy, Briana PRed by about 5 minutes and finished in 3:24:25. We were both happy to complete a tough, but great marathon.
At the finish line with my awesome and speedy friend Briana.
Even though I did not PR, I was very happy with my marathon and I loved that I ran with joy and gratitude.
With St. George being considered one of the top 10 qualifiers for the Boston marathon, according to the marathon website, here are my recommendations to everyone wanting to run this course strong and qualify for Boston, or achieve a personal best time.
Training Tips for a Successful St. George, Boston, New York, or any hilly marathon
Practice running both uphill and downhill. My hill workouts included running steady uphill and controlled downhill, but I sometimes made the workout harder by running hard downhill at 7 minute pace to shred the quads and get them stronger for this marathon, which is not for the runners who hate the hills. The hill workouts that my awesome coach Jenny Hitchings gave me also included doing three miles at marathon pace after my hill repeats and sometimes doing a tempo right before the hill repeats. These specific workouts kept my quads pretty strong till the last two miles of the marathon.
Use the recovery day and easy runs to run on the trails, as the hills there are ubiquitous and you will train at higher elevation. Whenever I had 10 miles recovery on my schedule the day after speed workout, I tried to hit the trials and run super easy, but practice on the hills, which is quite helpful for a hilly marathon.
In the building phase of the marathon, feel free to do your long runs on the trails so that you can get your climbing legs in good shape.
For the most advanced runners who feel comfortable on the trails and who are not injury prone, although we can all get injured at any time, I would recommend doing a hilly, but not super technical 50K race about 5 to 8 weeks out before the marathon, as I have done that before another downhill marathon last year at Mountains to Beach and I felt the strongest out of all my marathons, but that doesn’t mean it will always work.
Speed workout on the hills doing 5 to 8 x800 meters on a fairly steep downhill and running back up. Try to do this workout once or twice a month, as the purpose is to beat up the quads to get them strong for the hilly course. Run hard, but controlled downhill with a good form and turnover, after which rest for 2 minutes at the bottom and then climb back up strong.
To sum things up, hills are runners’ best friends and we should visit them often for speed and strength.
To search free listings, please go to http://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!
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“When you run hills, ideas surge their dormant heads and inspire you to pick up your mental pace.” Carmen Micsa, aka ninja
How many times do we see other runners brag that they had hills for breakfast and what does that mean to us runners looking to improve our form and racing times?
I just did this 16.8 mile run on Feb. 7th, two days before Valentine 4-mile race, where I PRed by 14 seconds, running it at 7:20 pace. My long run had various hills, which helped me practice my uphill and downhill running. My focus while running downhill was on keeping the legs under my body and not over striding. Photo Credit: A guy named Dave who was walking on this hill.
Hills Improve Our Running Efficiency and Form
After my Mountains 2 Beach marathon, which I ran in 3:30:59 in May 2018, I had a month of easy running, which for me due to my hilly neighborhood and love of hills, meant running hills short and long. A few of my friends and running partners remarked that my form has improved and that I looked like a strong runner with very little upper body motion and great form. I seemed surprised until I read some articles about how hills make us stronger runners, as well as help us improve our running efficiency, economy, and our form.
There is also a technique to running uphill and downhill:
When we run uphill, we need to pump our arms and fists towards our chins, as if executing powerful uppercuts. Our legs don’t need to do much, as pumping our arms will do the climbing.
Running uphill, I lean forward and don’t use my legs very much. Instead, I do uppercuts with my arms to propel myself at a steady pace and not consume more energy than necessary. Photo Credit: A guy named Dave who was walking on this hill.
When running downhill, we need to lean slightly forward, as well as exaggerate our kicking and pretend that we are kicking our own butts. Over striding downhill will result in fatigue, poor form, and possibly knee pain, as our legs need to stay underneath our gravity center.
This is a video I took while running on our beautiful Auburn, CA trails.
Specific Hill Repeats to Incorporate in all our Training Runs
According to Runner’s World, there are four types of hill running workouts to increase speed and endurance.
Longer hill workouts One way to practice hills is to do our long runs on a hilly course. I am lucky to live in a neighborhood where hills come in all shapes and sizes, so I run them often.
Valentine 4-mile race, which has some rolling hills for which I have overprepared this week, doing a 16.8 mile super hilly long run, since the main goal is running a strong Boston marathon. Happy to run and represent the Arete Women’s Running Club Sacramento Chapter this year, making me a happier runner to have the support of so many amazing women runners who strive and stride for more. Photo Credit: Heather Sims
2. Hills for speed
To increase speed, practice running 30-second hill sprints at 5% to 10% incline on any type of terrain nearly all out. At first, start with 5 to 8 repeats and work up to 12-14. Jog 2 minutes in between repeats. Always warm up and cool down when doing hill repeats.
3. Hills to improve the running biomechanics
To practice better biomechanics, find shorter hills and do 10-15 second sprints 5 to 20 repeats, depending on your fitness and running level with jogging in between.
4. Specific hill workout for hilly courses, such as Boston
When preparing to run a hilly course, do a 2 mile warm-up, do 6 to 8 hill repeats at an effort of 7 out of 10, then run 1 to 3 miles at GMP (gross marathon pace), followed by 1 mile to 2 miles cool down. I did this workout a few times, doing the Penn hill repeats out in Fair Oaks, or doing the Hazel hill repeats close to the Fish Hatchery followed by 2 miles at marathon pace. It is a hard workout, but it certainly prepares the body to run strong on a hilly course.
No description needed. Too much joy and exhilaration running through my slice of Paradise with hills of various inclines. Love running there and finishing the run with more hills, as it is my recovery hilly route.
I remember the year I ran my second California International Marathon we had a woman in our pace group from Florida who was cursing the hills as often as we ran over any kind of hill. She was totally not prepared for the hilly marathon, which is why you want to do your homework ahead of time and avoid hill disasters.
While hills are as good for runners as eating our veggies and fruit, Jack Daniels, PhD named world’s best running coach by Runner’s World, advises to gradually add hills to your training regimen in order to avoid injuries. He also recommends doing a 20-mile long run on rolling hills five weeks out from a marathon and to stay away from downhill training during the final couple of weeks before the marathon.
And now that we have our hill workouts cut out, here are some popular races with net downhill that give high hopes of securing a PR or BQ (Boston qualifying time):
Date / Race / Net Drop / Info Oct. 3 / St. GeorgeMarathon, St. George, UT / 2,560 feet / stgeorgemarathon.com
Oct. 4 / Wineglass Marathon, Corning, NY / 220 feet / wineglassmarathon.com
Oct. 10 / WhistleStop Marathon, Ashland, WI / 510 feet / whistlestopmarathon.com
Oct. 11 / Bizz Johnson Trail Marathon, Susanville, CA / 1,100 feet / bizzjohnson.com
Oct. 11 / Steamtown Marathon, Scranton, PA / 955 feet / steamtownmarathon.com
Dec. 6 / Cal-International, Sacramento, CA / 340 feet / runcim.org
Dec. 10 / Tucson Marathon, Tucson, AZ / 2,200 feet / tucsonmarathon.com
Apr. 19 / Boston Marathon, Boston, MA / 450 feet / bostonmarathon.org
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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!
Pressed by time and not wanting to be away too long from my family, the same day I ran New York City, my seventh marathon, I flew back to Sacramento, which did not give me enough time to have a proper meal afterwards. Luckily, a kind, blonde-haired flight attendant , realized how hungry I was and gave me double the snacks and some food I ordered. Yet, nothing seemed to satisfy my insatiable appetite that stretched as long and steep as the bridges I had run over during the marathon, so the flight attendant’s final offer was two bags of popcorners, which inspired me to write this flash fiction. Let’s not delay things. Pick up your own popcorners, sit back, and enjoy reading.
Popcorners made me so happy after the marathon on my flight back home to Sacramento.
“Sweet and salty kettle corn never fried,” pops out at me in capital letters on the red and black package that the flight attendant kindly handed to me. I opened the bag quickly and popped them into my mouth. The sweet and salty flavor of the chips transported me back to New York’s five boroughs when my sweat mixed with the sweetness of the spectators cheering on all the runners. As I turned over the package, I came across this message: “We believe your best self begins when you decide to do one better – whether that’s running a little farther, laughing a little louder, or snacking a little healthier.”
“Hmm! How did these cunning marketing people know that I wished to run a little farther?” I asked myself, feeling a little stronger and well-nourished.
My answer: the same way the flight attendant knew to give me two bags of popcorners with the first three words on top of the bag reading: “Do one better.”
“Every race I do, whether it’s a success or a fail, I learn something.” Jenny Hitchings
Running Strong and with Joy at Any Age
Jenny Hitchings racing and winning the 2018 Susan B. Anthony 5K with a new age group American record of 18:05.
After having listened to Jenny Hitchings podcast on Rambling Runner during one of my mid-week long runs, I was totally inspired by her success story, her down to earth approach to running, her humbling attitude, but most of all by the fact that Jenny Hitchings seriously started running when she was 40 (I myself have started to run when I was 42 just three years ago, so that totally gave me hope that I have more to give and loftier goals to pursue) and that at 55, she has won Mountains 2 Beach Marathon and has set two American age group records in the Susan B Anthony 5K and Buffalo Stampede 10-mile races. Jenny Hitchings’ astounding success comes with hard work and a strong passion for running. To me, she embodies all the strong women runners out there who are willing to put in the work and not use the fact that they are 40 or 50 years old as an excuse.
Passion is the number one ingredient in life, running, and our careers.
Dedication and determination are not just two words starting with the letter “d”; they represent a mental aspect of running that can propel other women runners of all ages towards greatness and satisfaction with their strong performances.
Hard work is our way of reaping the rewards after being consistent in our training and daily commitment to achieving our highest goals.
Joy comes from many sweaty runs – a sprinkle of satisfaction, inner peace and harmony that we runners learn to find when pounding the roads and the trails.
Satisfaction is the frosting on the cake after all the hard work and follow through, which will show and make us shine when we hit that personal best, win our age group, or just win the race.
Victory is the cherry on top, so to speak, when the running Gods place that symbolic victory wreath on our heads.
Running as Identity
To Jenny Hitchings, running is part of her identity. Married to Andy, who runs a bit, but mainly loves to swim, Jenny is also a mother of two grown girls, Molly and Maggie. Jenny has lived in Sacramento for over 20 years, after moving here from Mill Valley. A running coach helping runners of all abilities, Jenny also coaches middle school cross country team and an elementary youth running program. Although busy with work and her family, Jenny usually runs six days a week, unless circumstances prevent her from doing this. A key ingredient to Jenny’s tremendous success is the fact that she always takes a FULL rest day. Her coach, Jenny Spangler, from Chicago gives Jenny her workouts, which tend to be one to two speedier workouts and a longer run during the week. Right now, Jenny’s weekly mileage is low 60s, but she will reach mid to high 70s as she approaches a marathon training cycle. Jenny has never been an extremely high mileage person, which is probably a quintessential element to staying injury free and running super strong in her 50s.
Jenny does most of her training runs on our beautiful American River Parkway, a place where runners, bikers, and walkers share the trails.
Running as a Passion, Joy, and Rival
Jenny Hitchings believes that running is a passion, a joy, an escape, a challenge, her own personal rival, and she is good at it. This multi-faceted aspect of running has translated into many successful races for Jenny. “I always take away something from a race, which is probably why I continue to race, as I want to put the lessons learned from a previous race into action…or at least try, ” said Hitchings.
With that being said, Jenny Hitchings’ most impressive races have been:
1. Eugene Marathon, 2011. She was 47 (soon to be 48) and ran a personal best of 2:46:10. A bittersweet race, as she wanted to qualify for the 2012 Marathon Olympic Trials (a big dream). She ran her best race that day, but missed the OQT by 10 seconds. It was a very long 10 sec!! She is proud of this effort, as there were nay sayers and doubters out there, and she really wanted to prove some people wrong. She also wanted to prove to herself that she could do it, or at least try.
Barely missing the qualifying time for the Olympic trials by 10 seconds, a very long 10 seconds, and yet Jenny’s best and fastest marathon.
2. CIM (California International Marathon), 2015 – Jenny Hitching was 52 and ran a 2:49, breaking a standing 30 year age group course record of 2:51. She tried for a couple of years to do this, as she wanted this bad!! This was a race where mental toughness took over, or really helped.
Jenny running the California International Marathon with poise and determination.
3. Boston, 2015 – Jenny won her age group at the Boston Marathon in 2:52 – What a thrill! All the press she received following this race was more amplified due to the fact that so many people know and care about Boston.
4. Susan B Anthony 5k, 2018 – Jenny Hitching ran a PR of 27 sec to win the race and get an American Age Group Record in 18:05.
5. Buffalo Stampede 10-mile race, 2018 – Jenny Hitchings set another American Age Group Record and a PR, finishing in 1:01:20.
Advice for Women 40 years and Older to be the Strong and Passionate Runners that They Can Be
According to Jenny Hitchings, the most important word of advice for women 40 and older is consistency. Jenny pointed out that as we get older and our lives get busier or more full, it’s so easy for us to put our own needs and goals aside and focus on others, such as our families, friends, careers, our homes, pets, etc. However, as runners, women should have specific goals – small or big, which means that they need to fit the runs and training into their schedule and make it a priority. There can’t be excuses! “Have a sniffle? Get over it!” said Hitchings. To her, having a goal and working consistently towards that goal is paramount. Running here and there won’t work.
For women in their 50s, running is crucial, as it regenerates bone density, according to an article published by Washington Post.
Another specific advice Jenny Hitchings has for women 50 and older is to have their hormonal issues checked out. For instance, if women 50 and older are having sleep (the worst), mood, recovery, and motivation issues due to perimenopause or menopause, Jenny recommends that women talk to their doctor about how to get back on track and feeling more like themselves. Taking supplements that are good for your joints, bones, skin, etc., is also good. In addition, stretching, rolling, doing strength training, as well as getting deep tissue massages to keep things loose are quite beneficial and good for runners.
Injury prevention is key, since most runners and athletes do get hurt at one time or another, which is why Jenny Hitchings advices runners to pay attention to the warning signs. Feel a niggle in your achilles? Should you stop your run? You know the difference between something minor or something that really doesn’t feel right. These little niggles can turn into full blown nightmares!
When it comes tonutrition, Jenny eats many things in moderation throughout the day. Although, she loves sweets, Jenny doesn’t eat large amounts in one sitting. She tends to eat things that make her feel good, but not creamy, fried, heavy foods that don’t sit well in her stomach. Jenny LOVES french fries, so this is an exception.
Strength and cross trainingare not high on Jenny’s priority list, as she generally just runs unless she is in a recovery mode or injured. She does like to cross train by cycling on her Peloton bike. Jenny also likes to see Tony Mikla at KIME Performance, for he helps her with stretching and strength work.
Jenny Hitchings’ Final Words of Wisdom for New and Experienced Runners
New Runners:
Enjoy running, or you will never stick with it.
Be patient, as it takes time to build fitness and feel comfortable.
Consistency, motivation, and following a training program will bring you results.
Experienced Runners:
Keep up the running.
Make new goals.
Challenge yourself.
Follow your dreams.
Mix it up and stay healthy.
And to all runners – think about hiring a coach. Sometimes we all need a supplemental brain.
Hope you all enjoyed this blog and that you got at least one good lesson to apply to your running. For me, running with consistency, purpose, and joy is what will continue to help me improve as a runner. I will also choose not to worry about my age group and instead just run strong and reap the rewards. How about you, my runner and non-runner friends? What is one lesson you took away from this blog? What other lessons do you want to add for all runners of all ages and abilities? Do you have any specific running or coaching questions for Jenny?
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!
I love to read at least an article on running every day that Runner’s World newsletter and other running websites I subscribe to send to my inbox. I learn a lot and the articles also give me ideas for future blogs, such as this article published in the Runner’s World newsletter about four ways to build mental toughness. I said to myself: why only four? I am sure I can come up with at least 10, so there you have it.
However, before I delve into my 10 ways to build mental toughness, I have the honor to introduce my awesome coach and friend Robert Ressl-Moyer who also tackled this topic. The founder of ReMo Fitness, a coach, personal trainer, Robert also holds a six-year degree in Exercise Science and is an accomplished long distance and ultra-runner, as well as the winner of many 50K and 50-mile races.
Robert Ressl-Moyer is my wonderful coach and friend who never ceases to amaze us with his agility, athleticism, kindness, and especially his mental toughness. Check out his podcast interview on Rambling Runner and decide for yourself on his greatness.
According to Robert Ressl-Moyer, there are three very important ways to improve mental toughness.
1. Choose one aspect of training you usually are shying away from during each training cycle. If you need to improve hills, run hills. If you lack the power and steadiness on flat terrain, run on flats. If you don´t strength train, try to incorporate strength training. Facing your fears and getting uncomfortable in training will grow your potential to overcome obstacles during race day.
Speaking of hills, here we are chasing hills at sunrise with my coach and some of my awesome team mates.
2. Mental toughness is trusting in yourself and knowing your abilities. It is also recognizing what you need to improve upon in a certain situation and acting no matter of the consequences. That can mean either realizing that dropping out of an important race is the best choice, or continuing to red line and pushing through obstacles to achieve a goal. Mental toughness is a powerful tool to achieve your maximum results. When Galen Rupp dropped out of the Boston Marathon 2018 he was criticized but celebrated when he won the Prague Marathon just a few weeks later.
3. For Robert Ressl-Moyer being confronted with and overcoming challenges during training cycles is always a big confidence booster on race day. For instance, when he raced the North Face Endurance Challenge 50 Mile in 2017, he stayed calm when he experienced first cramping in his calves at the 20-mile mark. When that happened, Robert just told himself that there was no way that his cramps will slow him down. And even tough the cramps did not disappear, his issues stayed manageable through the whole race and he started his successful chase, placing 16th in a very competitive field.
In my case, the mental toughness shaped itself way before I became a runner at the age of 42. I have played in more than 250 tennis tournaments and I have been known as a mentally tough player, who can find a way to win like a ninja, the nickname that Christy, my awesome tennis friend, came up with for me.
Not only have I played tennis for 25 years, but in 2016, I also published my tennis book, which, as you guessed includes a special chapter on mental toughness.
Therefore, my 10 tips to improve your mental toughness as a runner and athlete are below:
1. Trust in your own supernatural powers – We all have them when we believe fiercely and passionately in ourselves and chase our wildest dreams.
2. Learn to trick your brain by reciting mantras, such as “I can do this,” “I have fresh legs,” “I just started my run,” even though you ran for a few hours,” “Run like a ninja,” which applies to me, since I am a ninja- ha!ha!, and just pretend that the effort is easier than it truly is. Chin up!
3. Never use the word hard; instead say challenging.
4. Become comfortable with being uncomfortable. Long races, such as marathons and ultramarathons are perfect examples.
5. Be prepared and expect obstacles to block your way and slow you down. However, you can simply pretend you’re doing hurdles and you can gracefully jump over them.
6. Life is a fight, therefore fight, as George Cosbuc, one of our famous Romanian poets, said. Nothing comes easy and without sacrifices, there are no victories, so no need to whine and complain; just get to work. Chin up!
7. Surround yourself with positive people who believe in you, but who can also be honest with you and help you grow.
8. Run, eat, sleep, repeat! Simple concept, right? No extra explanation needed.
9. Don’t forget to smile! Research shows that you’ll run a little faster and will not mind or sense the pain as much.
10. Carpe Diem, or seize the day/moment. There is no reason to dwell on the past or fret about the future. Running is one of the best sports to enjoy and experience in the NOW.
This picture with my sweet husband Catalin and our daughter Sophia (our son Alex was the photographer) is the perfect example of my joy after having to dig deep during my second 50K race Salmon Falls, in which I PRed by an hour from my very first 50K race. That required some intense training and mental toughness when the legs got tired climbing the steep hills.
I hope these tips help you with all your future athletic events. And last but not least, please share with us your favorite mental toughness tips. How have you overcome obstacles and how did you use your mental toughness to succeed? Any favorite mantras you use and would like to share? Any fun anecdotes?
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!
“During the first two rainy and muddy miles of the American River 50-mile Endurance race, I could tell my father was smiling upon me through the clouds and parting away my doubts.” Carmen Micsa
At the start line of the American River 50-mile race at Brown’s Ravine in El Dorado Hills, CA. The rain came hard and runners huddled under a few tents to stay dry. I had my bags packed, as I planned to change clothes half way, which was at Beal’s Point in Folsom, CA.
Are you one of those people who swears not to do something as crazy as running a 50-mile race, but then you end up doing it anyway? Yup! That’s me. I remember two years ago when I started trail running with my awesome and super upbeat Trail Mix runner friends and heard them talk about their upcoming American River 50-mile race. “That’s like running two marathons on top of each other,” one of my friends explained. “That’s crazy,” another guy replied. That day, I said to myself: “Yup, I will sure pass on running 50 miles. What’s the point anyway?”
Two years later the morning of my race, I got to hear my husband tell me a few times that I was crazy running in the rain and mud and doing my first 50-miles. “Are you sure you don’t want to give up the race this year and maybe do it next year when you’ll have better weather?” my husband asked me while driving me to Brown’s Ravine. “Of course I’m sure, honey!” I replied, pretending to laugh at my husband’s wimpy suggestion. “Ultra runners are not scared of mud and rain. On the contrary, they are like happy pigs rolling in the mud and gushing out with joy while splashing through water, dirt, and mud,” I clarified.
First 25-Miles of AR-50 Running Through Puddles – A Tale of Rain
After I sent my bags with dry clothes and shoes to wait for me at Beal’s Point and at the finish line, I used the restroom and went to huddle under the pop-up tents waiting for the race to start. The rain came down by the buckets, soaking the ground and my socks, but definitely not my spirit. For some reason, I kept smiling and telling myself that I was ready to run my first 50-mile race. Finally at 6 a.m., surrounded by my crazy ultra runner friends, the morning darkness, and lots of excitement, the race started. I wore my headlight and paid extra attention to my feet, trying to avoid the puddles and the poison oak that came on early. Unlike other races, my father watched over me from Heaven at around mile two when I could see the clouds scatter like bad dreams and my doubts parting. I was happy and felt good to run. I also chatted with different runners on the course and stayed between 9 minute pace and 10 minute depending on the hills, as I knew I had to conserve energy.
Running through cold puddles was pretty standard during my race.
A few miles into the race and I already hit the bike trail, which made it easier to keep my running smooth and more consistent. Around mile 5, or so, I came across Sara, who told me: “Hey, I know you! You passed me at the Chanoako 50K race and you were so fast on the flat portions.” “Yeah, I remember, “I replied and started to run with her, chatting about ultra running, races, nutrition, English, since she told me she was an English teacher, and so forth. Only in her late 20s, Sara impressed me with her maturity and determination to do well in life, teaching, and running. Unlike the last 50k race, when I finished ahead of her, this time she killed it and finished more than 2 hours ahead of me. I was proud and happy for her!
Sara and I ran together for about 4-5 miles, keeping each other company. I love making new friends everywhere I go!
To my great surprise, once I got to the top of the steep hill on the Pioneer Express trail by Hazel, which was the same spot I had done hill repeats with my awesome coach Robert Ressl-Moyer, who had to work hard on my schedule, and my teammate Genevieve, one of the volunteers told me that I was the 12th female. I felt encouraged to keep up my pace and hit the trails together with other runners. I was looking forward to getting to Beal’s Point, which was at mile 25 so that I could change my drenched clothes and shoes.
The lake enshrouded in grayness by Hazel as seen from the Pioneer Express Trail. All the climbing we do gets rewarded at the top.
After a few miles of running on trails with my Nile Pegasus road shoes, I hit the bike trail again and kept on going towards Beal’s Point. My plan to run at 9 minute pace was not easy to execute, since the hills kept coming at me. I decided to not worry if I hit 9:30 pace and just keep on running. Soon I could hear the cheering from Beal’s Point and knew that I was close. I picked up my pace and ran strong through the start line arch at Beal’s Point that showed my official time for the first part of my 50-mile race, which was 4:17. I was pleased and headed towards the aid station, where I ate bananas, pretzels, and chips. My first drop-off bag was waiting for me and I went to the bathroom to get rid of my wet clothes, or more precisely to wrangle them off of me. They stuck on my wet skin, making me lose momentum and precious time, but after about 10 minutes of pushing and pulling, I was dry and ready to run the trail portion all the way to the finish. I sent a quick text message to my husband and my awesome friends and racing teammates Andrea and Adam to let them know that I was leaving Beal’s Point and that I would see them soon. How soon would that be, you might ask? How long would it take me to run the next 16 miles till reaching Rattlesnake Bar, where my friend and pacer Adam Mclearan would pace me to the finish line? I had no idea what would come next!
Second Part of My 50-Mile Race – A tale of Mud and More Mud
As I ran around the lake to get onto the levy, I saw my good friend Tracy Bedwell run right ahead of me. She looked strong. I was happy for her and knew that she would most likely finish ahead of me. The first few miles on trail went pretty good, even though my pace dropped into the mid 10s. The sun was out shining by now, so I felt giddy and rejuvenated, as you can tell from my aid station stop.
Feeling pretty good, although the left calf muscle got pretty tight on me. Also big mistake at this aid station. I forgot to fill up my hydration pack, thinking I have enough water. Next miles will be thirsty, lonely, and muddy.
The steep hills kept coming, so I had to power hike a few of them while admiring the Folsom Lake to my right. The sun shone, making the trail glitter with gold. The clouds stopped frowning and being grumpy, so I felt encouraged and tried to push my pace, but my body was a little worn down, so I listened to it and ran slower.
The clouds dissipating, hanging over the Folsom Lake.
As I kept running, I soon got to stretches and stretches of mud that slowed me down to a walk. I kept thinking positively that it was just a short muddy section and that the trail would clear up soon. No chance!
Through the mud I walk. I saw a runner right in front of me lose his shoe in the mud and I wasn’t going to risk it. Many runners fell in the mud and I was just cautious and choosing to walk these super muddy sections called the “meat grinder.” Maybe they should change the name to the mud grinder, right?
Around mile 33, I realized that I was completely out of water, so I asked one of the runners when the next aid station was coming up. He said that the next one was at mile 38 at Horseshoe Bar. I gulped, feeling my dry throat and said to myself that I had practiced this in my last long 24-mile run with my friend Tracy, when we both were left without water and food. At least, this time I still had two Spring energy gels, my new favorite all natural and real food nutrition, which never made me feel sick at my stomach. I ate them slowly, squeezing the delicious contents with care and determination to get fuel in my body, since I was out of water. I wished I had turned into a camel and access fresh water from my hump, but no. I had to remain the thirsty ultra runner, plugging along.
The mud continued to wind down the meat grinder portion of the trail that not only grinded my feet, but also my spirit. I was disappointed at my pace, but at no time did I think of dropping out of this crazy 50-mile race. The next thing that kept me going was to run, walk, power hike to the next aid station at mile 38, and from there to mile 41, where my friends and pacer were waiting for me.
The love of running gives us hope, determination, creative resources to solve our physical and mental problems that arise during tough and long races. I was without water for about five miles and during that time, all runners passed me, even a few 70-year-olds who looked perky and happy, as opposed to me who kept getting slower and slower. Instead of getting mad for being passed by so many runners, I felt a huge surge of gratitude. On the one hand, I was grateful to be running my first 50-mile race. On the other hand, I was humbled to grasp the ultra runner’s philosophy of running, which is mainly finishing what you started whether you run, walk, hike, or crawl – that indomitable spirit. True grit!
While fighting to keep my shoes on my feet and not lose them to the voracious mud, my father watched over me again and sent me Dan to run with for a mile, or so. Dan was my father’s first name and I was running with Dan! The gentleman’s real name was Donnatti, which is Italian. He told me that when his parents came to America, they could not keep the Italian name, so they changed it to Dan. A tall, slender man in his mid 60s, Dan kept me company until his legs felt good and he took off. My legs did not feel that surge and my left calf muscle was super tight by now, which had caused my left knee to hurt and be in pain as well, but my soul and spirit had become unmoored – no mud could bring down my desire to finish this race. As I walked through mud, I talked to my father and felt the warm sun on my back. Before I knew it, I could hear loud screams and cheers and I found myself surrounded by my crazy awesome Trail Mix friends who were in charge of the Horseshoe Bar aid station.
“It’s so great to see you, guys!” I said as happy as a person walking days and days through the desert only to finally come across an oasis. “You’re like an oasis in the desert!” I told them. “I have been out of water for six miles (the five miles all of a sudden turned into six, or I was delirious) and my calf muscle is super tight.” “I got pickle juice for you, Carmen,” said my awesome friend Debbie Tavalero Pearson. “I’ll take it,” I replied while stuffing my face with potato chips, bananas, and oranges. While I was eating and telling my friends that I could not accept their fireball little alcohol shots, because I would get drunk and fall on the trails, Brad De Luchi was already refilling my water pack with a sense of duty and purpose that he is capable of out of dedication for his fellow runners. He is an amazing human being and a true ambassador of trail running. Thanks so much, Brad for replenishing my water and splashing some life into my stride to continue and eventually finish my longest and toughest race.
My awesome friend Brad De Luchi is refilling my water pack with such kindness and dedication. Truly blessed to have such wonderful friends who volunteered their time to take such good care of us all the runners.
The Last Nine Miles to the Finish Line
I had left the Horseshow Bar aid station with renewed energy and focused on running, walking, power hiking, or crawling to mile 41, where my pacer and all my other dear friends were waiting for me. The hills and mud fest continued, but I knew that once I reached Rattlesnake Bar, the next aid station, the running should be easier, as I had my awesome friend and pacer Adam Mclearan to run with me to the finish line. I was also looking forward to seeing my best friend and training partner Andrea Brizendine, who took the day off to come support and cheer on me, for which I was very grateful. My other friends Mark Riggle and Ron were volunteering at that aid station and they also made my day with their smiles and dedication to us “wretched” souls out there.
After imagining my arrival at mile 41, I finally got there. My friend Andrea sat on a folding chair right in the front. I was elated to see everyone and I pulled a Shalane Flanagan and said: “Fuck yeah!” My friends laughed, as I rarely say any bad words. Adam and Mark had me sit down and eat. I told Adam that I wanted to get going as soon as possible, so after hugs and another “Fuck yeah,” Adam and I took off on more runnable trails with the sun warming our backs.
Fueled by food and love from my friends Adam, Mark, Andrea, and Natalie. I never thought of quitting, as I knew they were waiting for me at mile 41 and they delivered!
Adam and I climbed a steep hill to get on the trails away from the aid station, after which I started to feel better and we had a great stretch of running fueled by jokes, as Adam is quite funny and smart, and a few more aid stations. The wild flowers spread joy and hope to the muddy trails, lifting up my mood, and infusing me with a stronger desire to keep on going and get to the finish line, where my sweet husband was waiting for me.
Photo credit to Adam Mclearan. I loved the poppies on the trail and asked him to take my picture. The rain and mud could not take away my joy of running and being surrounded by these beautiful wild flowers. I felt like running through Paradise as fast as I could to meet my dad and hug him.
After this good stretch of running and talking, the last four miles, which were all uphill came. My calf muscle was quite tight and I had no desire to try to run up those steep hills, so I told Adam that I was walking until I could run again. I also told him that this 50-mile race was the toughest thing I had done in my life, even tougher than giving birth. At least I felt that way. “I am not running another 50-mile race,” I told Adam, as the hills kept coming at us. “Not today,” he replied calmly. “Ha!Ha!”
The entire time Adam paced me, he let me lead, as he knew I was tired. Yet, on the last steep hills, his longer legs made his power hiking so much easier than mine. I so wanted longer legs! So unfair to have these short legs on the trails!
The sign with 2 miles to finish came up and I still had no desire to try to run up those steep hills, which is why we had more runners pass us. I just wanted to finish and eat some warm food. Even my walking up the hill was slow, but I kept at it and focused on keeping the left calf muscle and knee as comfortable as possible, if you can call running 50 miles a contentment. We were getting closer and closer and by now I knew I would finish. My coach Robert who had helped me so much with all my training called me. I answered my phone, since I was walking and told him that I would be done soon and that the mud had been crazy. Then we got disconnected.
With less than half a mile left, something miraculous happened. My pain lifted up like fog hanging over mountains. My body felt as fresh as if I had just started my day with a casual jog. My being rejoiced and tears came down my cheeks. I cried and ran. I ran and cried with Adam behind following me. I ran over the last hill, as if it were as flat as a pancake. I sprinted to the finish line and threw my arms up in the air with the clock behind me showing 12 hours and 2 minutes of running, walking, hiking, and crawling. Right after I crossed the finish line and saw my husband and my friend Andrea, I broke into tears and could not control myself. It was a cathartic cry. I could finally release all the emotions, hardship, bad weather, much slower pace than anticipated, and JUST CRY. After 12 hours of being out there, crying made me happy. It was a joyous ending! It was a 50-mile long cleansing of my soul through rain and mud. I did it, as you can see in this awesome video taken by my friend Andrea!
Adam is consoling me and acting like a big brother. I needed this cry and could not believe that I had just finished my first 50-mile race. It was epic!
My sweet husband Catalin is always waiting for me at the finish line of my long races. He also drops me off so that I can sleep longer and just race the next day. I love him so much!
Adam, Andrea, and I call ourselves the “three musketeers,” so we all did it, even though I had to take the tougher and more arduous mission that day! All for one, and one for all!
The vegetable soup and hummus vegetarian wrap sandwich wrapped it nicely for me. It felt good to sit down and joke with my friends who had already made bets that I would still run another 50-mile some day. Maybe not a 50-mile soon, but I might try the 100K race next year. Who knows? When we believe, it is all possible and attainable!
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 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.
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!
“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.
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!
We all know how much dedication and hard work running a marathon or ultramarathon require. This year, I am training for two ultra marathons, Salmon Falls 50K and AR50 mile, which is my first 50-mile race. I also have to log in 50+ miles every week to run these races strong and not get injured. Every single week, I start adding my check mark next to the miles I ran all the way to Sunday when I write in the total mileage with a big smile and satisfaction of a work well-done. Then Monday comes along and both my paper schedule and my Strava running app stare back at me with a big 0 MILES. No big deal, right? I just need to start over and enjoy the cycle of life and the joy of logging in the miles week after week till race day and then find another big boulder to roll uphill just like Sisyphus.
Sisyphus and his rock.
In his book The Myth of Sisyphus Albert Camus sees the futility of Sisyphus carrying the boulder up the hill over and over again as a triumph, for Sisyphus knows himself to be the master of his days. Are we thus runners the modern Sisyphus logging in our miles through our smiles? Are we looking at our running as a huge reward and not a punishment as in the case of Sisyphus? Is there joy, satisfaction, and a sense of hard labor achieved at the end of climbing a hill, where we are rewarded with breathtaking views?
The views at the top of a steep hill that I climbed with my trail running friends Rob Schmidt and Nicola Elliott.
Climbing a steep hill on the lake loop around the Folsom trails – no boulder, although it felt like we were carrying one.
Lesson from the first hill
Before climbing this hill, our friend Rob asked us if we wanted to take the steeper route, or the flatter one. I deferred making a decision to Nicola, who said that she always makes herself do the hard things that she is not so fond of, or as good at in order to get stronger and better at things. Life’s wisdom while running, I thought to myself grateful for the moment of joy carrying ourselves up the hill. Unlike Sisyphus, our actions had meaning, purpose, and satisfaction, knowing that we didn’t have to keep running up and down the hill. We could just relish the breathtaking views on top of the hill and continue running until we achieved our mileage and called it a day.
Lesson from the second, longer, and much steeper hill
During our 22-mile run, my friends and I climbed K2 hill in Auburn twice, which is a long steep hill comprised of five sections, as my awesome ultra runner friend Keather Kehoe, who ran 45 miles that weekend, explained to me. It felt long and hard the first time we did it, but the second time, it felt much easier, which reminded me that our attitude towards the difficult things we do is everything. This bad-ass hill taught me this: it is easier to accomplish hard goals when you surround yourself with like-minded people, you surrender to the task at hand with joy, and when you feel confident that you have what it takes to conquer challenges.
This long, steep hill brings many trail runners to despair. Hiking up the hill replaces running in most cases.
Experiencing a sense of joy, pride, and satisfaction during my climb of K2 famous and infamous hill.
Despite his scorn of the Gods, Sisyphus had a tremendous passion for life and an intense hatred of death. While carrying his boulder up the hill, Sisyphus knows himself to be the master of his days, which is how I feel as a runner, too. After I get my run done, whether it was a short or long one, I triumph and revere in all moments of joy and desperation when tiredness sets in. I also smile remembering the man with the rock, as my friend Rob calls him. We saw him recently at the end of our run. He was walking across Sunrise foot bridge with a big, heavy rock that he hurled around from one hand to another. He made me think of how we all have to restart our days carrying our rock with the same joy and gratitude that he displayed.
Just like Camus’ essay concludes: “The struggle itself is enough to fill a man’s heart. One must imagine Sisyphus happy,” so does my journey as a runner continue with elation, resilience, perseverance, and hope for a bright future, in which I can carry my boulder up and down hills and mountains with the purpose of getting stronger, happier, and healthier.
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!
“Running is like a blooming rose – each petal encapsulating its own beauty amidst thorns. Running is also peeling off the layers of life one petal at a time to achieve the ultimate magic.” Carmen Micsa
At the end of each year, there is reflection and remembering all the lessons we have learned.
Physical Fitness Lessons
When your first injury as a runner strikes, learn to let your body heal through cross training, such as swimming and biking.
I consider myself pretty fortunate to avoid injuries, as I do have a decent form and I am good about listening to my body if something hurts me during a run. However, this year I got my first injury that sidelined me from running for almost two months after doing a tough track workout with my Fleet Feet Sacramento Racing team. We did mile repeats and I felt great during the workout. However, when I returned home, I was visibly limping, which is why my husband asked me if I got injured. I replied that I felt great during my track workout and that it is probably just temporary. I was wrong: I had peroneal tendonitis, which hurt my foot when I walked, so I had to take time off and heal using acupuncture and my new best friend the TENS machine, which is short for transcutaneous electrical nerve stimulation.
Although my tendon was not completely healed, I have decided to race my favorite 5K race the ZooZoom Run. I finished second in my age group, but at the end of the race, I was barely able to walk. I knew I had to listen to my body and start healing and take time off from running. Poor decision to run the race.
I was lucky that my California Family Fitneess club had the hydro-fit belt that helped me do pool running, gave me joy, strength, and helped me heal my tendon.
3. Biking is another great cross training method for runners.
Biking is extremely beneficial to keep your cardio level up, as well as one of the favorite with injured runners, but I have decided to continue biking as cross training when not injured.
Preparing for my first triathlon. Combining swimming, running, and biking is quite fun and challenging. I have also enjoyed doing bricks workouts, such as biking followed by running.
4. Getting injured can help one put perspective on things, as well as become more adventurous in trying other athletic endeavors, such as a triathlon.
After I healed from my injury, I gained a new perspective on things and learned to appreciate swimming and biking, which is why I have decided to do compete in my first triathlon on Sept. 9 organized by Total Body Fitness. To my great delight, I finished third in my age group, doing very well in swimming, OK in biking, and outstanding in running.
I finished third in my age group, even though I did my very first triathlon. Yet, the highlight was the discovery that I can have stamina and strength to swim, bike, and run.
5. Learning to trust our bodies after an injury and come back stronger.
It took me almost a month to regain my speed and confidence in my ability to run strong and continue to get PRs in all my half marathon races, my marathon, and my 10K. At first, I tried to stay away from track workouts, but I realized that I needed to continue my running journey with passion and confidence.
Running together with my friend Andrea Brizendine helped me bounce back from injury and made me look forward to my runs.
6. Learning to respect my body and to strengthen it with key workouts and specific exercises to avoid future injuries.
One of the best exercises to strengthen muscles are kettle bells thrusts. My gluteal muscles often hurt after long runs, so I knew that I needed to do specific exercises to keep strong and be a better runner because of weekly strength workouts.
7. Learning to trust your body when running higher mileage weeks in preparation for a marathon.
Getting my own coach to prepare me to run my strongest marathon so far was the best decision I made, as Robert-Ressl Moyer, a top ultra runner and winner of many 50k races, taught me to trust my body when running between 50 to 70 miles a week. He helped me get my body stronger by having me do a few easy runs after every tough speed workout, which kept me healthy and uninjured through California International Marathon.
Running strong and faster with the help of my amazing coach Robert Ressl-Moyer.
8. Running fast on tired legs is not a myth!
With the help of my coach, I have learned to finish my races with negative splits, meaning running faster at the end. The main workout to help me accomplish this were my weekly progressive runs for the first month I trained with him to get me to run faster on tired legs at the end of our workout. I succeeded to negative split the Urban Cow half marathon finishing with a 3-minute PR in 1:43:56 with a 7:56 pace, The Mandarin half marathon finishing in 1:41:21 with a 7:45 pace another 2:30 mins PR only a month later after running Urban Cow half marathon, and the California International Marathon, where I had a 7-minute PR and qualified for Boston for the first time.
My awesome friend and training partner Andrea and I after finishing a smooth progressive run together.
Boston-Bound at California International Marathon, where I finished my fourth marathon in 3:40:41.
Mental Fitness Lessons
9. Dig deep literally means just that when you use your mental toughness during your training runs or races.
Digging deep as a runner, or a human being on the quest of achieving a big goal means just that. Although I am not a gardener, I find this expression to represent physical and mental strength when digging a hole, but more importantly, the strength is imperative to dig one’s way out of the hole. As runners we have to find that inner fortitude to run strong through the pain when our bodies rebel against us. My revelation came during the middle miles of my fourth marathon that I ran on Dec. 3rd, 2017. I was getting really tired and my gluteal muscles were sore and hurting. I slowed down by 30 seconds from my goal marathon pace of 8:16 and I was even thinking that marathons are not my cup of tea and why was I insisting on abusing my body like that. I even wanted to stop and use the bathroom, but I decided to harness my mental strength and focus on good form technique, and running the best I could to Loehman’s Plaza past the 20 mile point. Sure enough after that my body stopped hurting, or was it my mind overwriting the body? I started to run at 8:14 pace and felt rejuvenated and confident in my ability to finish strong.
I was able to run part of the CIM with my wonderful friend Karen Clark who ran ahead of me during the middle miles. I managed to catch up with her around mile 22 when my mental strength helped me dig deep and get out of the pain hole that slowed me down.
10. Find another gear.
How do runners differ from bikers? They just don’t have as many gears. Nevertheless, once we allow our brains to process and transcend physical pain, we become stronger and able to find faster gears that we did not know existed and were available to us. The way I learned to access my faster gears was by finishing many key track workouts with a few 200 meter repeats on tired legs. The first time I discovered that I could run super fast at the end of the workout on tired legs, I felt like a legit athlete. Running strong at the end felt like pulling a rabbit out of a magician’s hat, since the pain had disappeared and allowed the legs to do their thing.
My super fast and supportive team mates Genevieve Clavier and David Pai made me look forward to our 5:20 a.m. Tuesday workouts, when we all gave it our best and felt as if we were hanging off a precipice, but somehow managed to stay in control of our tired legs and finished the workouts strong.
11. Overwriting our doubts and mental weakness.
I was doing 800 meters on track with my awesome team mates, when my body and legs rebelled and started to slow down. My coach who was timing us noticed that I slowed down, so he said: “Your legs are not tired; it’s all in your mind.” I smiled and tried to process that statement. My next 800 was stronger, and the last one was the strongest. I had to simply overwrite my brain that was giving wrong signals to my body. All of a sudden, I found renewed energy in my running and knew I could do it! I felt in control of my body, thoughts, and managed to subdue the doubts that were creeping up like tiny spiders ready to weave their web of lies around my tired legs that were capable to give more that morning on track. Positive thoughts and reinforcement are an important tool for runners to have when needed.
Doing track workouts with friends is always more fun and motivating.
12. The power of visualization.
It is essential to visualize our goals and even more important to let our friends, our social network and media know about our goals, so that they can keep us accountable. Besides visualizing our goals, it really helps to repeat to yourself what you wish to get out of a race. For instance, when I ran the MandaRun half marathon, I kept telling myself that I wanted to finish with a 7:45 pace, since my pace during my Urban Cow half marathon was 7:56. During the race, I felt great and the speed was effortless, but I kept pushing myself to run a little faster than 7:45 to account for slowing down on a few hills. To my great surprise, I finished the half marathon in 1:41:21 with a 7:45 pace. I was elated and surprised that I finished third in my age group, as half marathons are harder to place. This was my first time finishing in the top three at a half marathon and felt that repeating the magic pace numbers worked well for me. The brain and the body were focused on the same goal and worked as a team!
Showing off my two medals that I earned at the Mandarun half marathon. First time getting an age group award for a half marathon race.
Spiritual Lessons
13. Jumping with Joy.
To me running is the perfect harmony between body and mind. In order to celebrate that inimitable feeling, I often jump with joy suspended between Heaven and Earth and rejoicing in the runner’s high.
No description needed. Too much joy and exhilaration!
14. Running is divine.
I have enjoyed doing trail runs for the change in scenery and for the divine beauty I see all around me. Just like we need to break up the monotony in running and run trails instead of road all the time, it is the same with life. We need to find the divine in various activities, in the people we meet, and in the ordinary that we can easily transform into extraordinary. The divine is within each of us and once we learn how to access it, we will feel our hearts expand with love for others and ourselves.
Serendipity and divinity.
The divine nature of wild flowers.
15. Running is finding God in nature.
Even though we need to watch our feet and pay attention to each step we take on the trails, I always rejoice in connecting with God during my runs. This year, I saw a cross in the sky right before Easter and I teared up thinking how much God loved us and how much I enjoyed discovering and talking to God during my runs through nature. Then on Christmas Eve when I ran the Foresthill Divide Loop with a few wonderful friends from our racing team, I stopped on the trail enthralled to discover God’s Temple.
I took this picture on Good Friday before Easter this year. At first, I thought it was just the evening sky right before sunset, but when I looked at the picture on my phone, I was in awe to see the clouds forming a cross in the sky. I cried, prayed, and wrote a poem about this divine apparition in the sky.
The light filtering through this old, mature bent over tree stopped me in my tracks. I felt God’s infinite love for me and all mankind. This deep spiritual connection filled my heart with love and gratitude for the existence of a higher BEING and for being ALIVE and closer to GOD.
16. Running is transcendence.
Whenever I run, there is a calmness descending over me that transcends any worries, crazy thoughts, doubts, or fears. Moreover, running becomes my way of transcending time and space and propels me in the NOW.
I love bridges, as they connect two ends, two worlds, two souls, two hearts, and many transcending moments in time.
17. The Zen of Running.
Running is controlling the shallow and deep breaths into a rhythmic breath, which I call the Zen of running, for it gives me inner peace, calmness, and composure to be the best human being possible. I also feel serene when I enter the Zen realm and know that no matter how difficult or long the run is, I will end up overcoming pain and come out cleansed and elated.
This art reminds me of the Zen of running, of breathing and living a meaningful and joyous life.
I am humbled to share what I have learned from running in 2017 and hope to hear your stories, too about your ultimate running experiences. Please share any special moments and lessons you have learned during your runs. Namaste!
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!
When it comes to endurance events, such a running a marathon, biking a century ride, doing an Ironman, and so on, most athletes reach out to energy drinks and caffeine before the start of their events. But what if we can replace the above-mentioned with beet juice instead and boost athletic performance even more?
Photo Credit: Jaclyn Schmidt
My picture during Urban Cow Half marathon on Oct. 1, 2017, where I had a big PR, finishing in 1:43:56 with a 7:56 pace. I felt amazing during the whole time and the Super Beets powder that I mixed in my water and drank it before the race sure kept me steady and strong.
A study published in the Journal of Applied Physiology in 2009 found that individuals who drank beet juice experienced up to a 16% increase in endurance compared to those who did not. Also according to Jacqueline Ritz, founder of the Paleo Mama blog, beets fight cancer, lower the risk of heart disease, lower blood pressure, increase endurance in athletes, and they are also an aphrodisiac. Being a high nitrate vegetable, beetroot, the red bulbous part, has become the super food for runners, cyclists, and other athletes. What if you don’t like beets and don’t wish to eat it, but still want to reap some benefits in increasing your endurance? There are many products on the market, such as this powder I buy from Wholefoods.
I have used this before races and my running felt effortless. I just mix a scoop with water and take it about an hour before the race, or a long run. Love it!
How high nitrate foods enhance our performance:
Another thing you can do to benefit from high nitrate vegetables is to eat more spinach, arugula, radishes, celery, lettuce, parsley, and rhubarb. Talking about nitrates, Amby Burfoot, the author of In Beet Juice We Believe published in the Runner’s World, explains how our body processes beets and turns them into a superfood. Burfoot points out that beets get their endurance power from helpful mouth bacteria that convert the nitrate in beets to nitric oxide, which appears to be the miracle substance. Nitric oxide can substantially lower blood pressure and somehow extend endurance. I guess we runners should not need too much more convincing regarding beets, which are good sources of folate, manganese, potassium, vitamin C, and dietary fiber, since we all try to avoid the famous “wall,” when our body rebels and starts hurting.
Ways to eat your beets:
My favorite one is borscht.
Best borscht I have ever had made by my awesome friend and best training partner Andrea Brizendine. She added quinoa, carrots, potatoes, and onions to it. I gobbled it up with whole grain bread and hummus. Delicious! It also makes me run longer and stronger! Isn’t this what we runners want?
So easy to make and so healthy! For a quick glance at the ingredients needed to make this, see below.
Ingredients for Superfood Red Borsch – vegan style:
12 cups reduced sodium veggie broth
1 medium or 1/2 large onion, peeled and cut in half (ends removed)
3 medium potatoes, sliced
1/4 cup quinoa
3 medium beets, peeled and grated
2 good handfuls of chopped kale leaves
2 bay leaves
3/4 cup sliced carrots
1 Tbsp Mrs. Dash
3 Tbsp ketchup
1/2 Tbsp lemon juice
Salt & pepper to taste
2. Roasted beets, which I cut up, drizzle with olive oil, wrap them in aluminum foil, and roast them in the oven till they are tender.
3. Beet salad, which I used to eat as a child and liked its sweet taste. To make this salad, I cut up the beets and boil them till they are soft and tender. After they cool off, I remove the skin and grate them. I mix them up with a little salt and pepper and drizzle red wine vinegar on top. I keep the beet salad in a glass container in the fridge and eat it with roasted potatoes and other meals that go well together with this salad.
Credit recipe goes to my friend Cristina Nagy.
How about you? How do you like to eat your beets? Any special recipes you would like to share? No matter how you choose to eat, or drink them, one good thing could happen: you will BEAT your race PR with the mighty BEET!
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!
Ever since I became a runner, I held onto the false belief that I had to run strong in the beginning while having fresh legs and just try to keep steady at the end, which almost never happened, as I normally slow down. My preconceived ideas about running this way changed due to my amazing and super positive running coach Robert Ressl-Moyer, who provides me with a personalized training plan and who made me excited about progressive runs and hill workouts.
I am very lucky and grateful to have two excellent coaches for my upcoming California International Marathon that I will run on Dec. 3rd trying to qualify for Boston: our Fleet Feet Racing team coach, Chad Worthen, whose marathon personal best of 2:22 in 2002 qualified him for the 2004 U.S. Olympic Trials in Birmingham, AL and who is an outstanding athlete and coach training over 200 athletes, and Robert, a terrific marathon and ultra-marathon runner, who finished the San Francisco Marathon 10th overall in 2:46:45 in July this year.
My training friends’ smiling faces after a tough hill workout. Coach Robert Ressl-Moyer is in the back right behind us, encouraging us with every hill and sending us the message that we can strive for more in our training. His positive and personalized training method has me working harder than ever.
What are progressive runs? First, let’s look at the definition of the word progressive, as I am sure you would want to become a more progressive person and runner.
Progressive means:
Favoring progress.
Making progress and moving forward.
Continuous improvement.
Relating to progressive education.
When applied to running, we all understand that progressive means increasing speed with each mile that we run. We start slower and we make each mile faster. When applied to life, being progressive simply helps us become more open to changes. Additionally, we don’t mind making sacrifices to constantly improve physically, emotionally, intellectually, and spiritually.
Until this month, progressive runs meant running three miles faster, which did not seem too hard to do. Yet, when I received my new training schedule from Robert and saw progressive runs of 10 to 12 miles, I cringed. I did not think I could execute them, but being the problem solver that I am, I immediately jumped into action and turned on my Strava to talk to me every half a mile so that I can adjust my pace. That made me feel a little better, especially since I have difficulty staying at a slower pace in the mid 9s. My tendency is to run faster, so starting slower and increasing the pace for so many miles was definitely new territory, but I was ready for the challenge.
Today, on the bike trail I executed my 10-mile progressive run perfectly, even though I had to constantly adjust my pace, as I kept running too fast. I started the workout with a positive mindset at 9:50 pace and worked down all the way to 7:44 pace, feeling like a sculptor who chisels a piece of wood to give it the perfect shape.
The challenge was not to run fast at the end; it was to keep steady and slower for the first 6 miles. Progressive runs require great discipline! Good for the body and the mind.
Hitting my 5 miles of the progressive run and realizing that I was feeling great and ready for more fun.
As I kept running and counting down the miles, I realized that this 10-mile progressive run is a perfect training tool for half marathons. I loved it and continued running and writing in my head as I often do.
Here are the five reasons why progressive runs make you stronger and faster:
They help you hold onto your pace, or even run faster on race day.
They prepare the body to run stronger when fatigue kicks in.
They increase mental toughness in runners of all levels and abilities.
They help you tune in and feel the pace.
They turn you into a more disciplined, patient athlete and human being.
Next adventure: doing a 12-mile progressive run.
For more info on running, training programs, or hiring a coach, feel free to check out Fleet Feet store, as they have the right training for everyone.
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!
Traveling to new places with my family means bonding, having fun, laughing, trying new foods, and exploring. We love to play sports, hike, visit museums and caves, and enjoy being together. Yet, my favorite way to explore new places is to do it at my own running pace before our children even wake up and are ready to start their day with us.
We have recently visited the Midwest and have enjoyed Chicago, the impressive, unforgettable, and most beautiful American city in my humble opinion, the sweeping and undulating corn fields of Illinois and Indiana, the magnificent lush forests, the balm weather, the history, and spending time with our friends.
After having spent a week in Illinois, we headed to French Lick, Indiana, a quaint, small town with a population of around 1,800. I also wondered about the name and found out that this town used to be a French Trading Post built near a spring and salt lick. Known for its Pluto Water and healing springs, French Lick is also the hometown of basketball legend Larry Bird.
The signs pointing to the many adventures around French Lick, IN.
From the moment we drove into town, I noticed the winding paths. As always, my husband helped me plan and plot my run, so I had a route ready for the next day.
THE HISTORY
On a crisp June morning with 55 degree temperatures, I took off for my long run that had to be at least 10 miles. I was soaking in the fresh air and was giddy with excitement. I was also thinking of my friends back home in Sacramento who had to put up with the 107-degree sweltering weather. In less than a mile, I arrived in front of the French Lick Springs Hotel, which is on the United States National Register of Historic Places for its architecture and old charm in our modern world (the hotel first opened in 1855).
Front of the French Link Springs Hotel, where I took the path leading to the next small city West Baden and the other historic hotel West Baden Springs.
Running down this paved trail was enjoyable.
After about two miles of running, I reached the next town and hotel West Baden Springs Hotel, also named the Carlsbad of America. I loved the arched entry and the brick path. I stopped to take some pictures, as well as learn about the history of the hotel and its mineral water and baths that were alleged to cure more than fifty ailments.
The double arches confer a European appearance to the hotel.
As I ran on the brick path towards the hotel and the beautiful gardens, I learned that it was the original brick street installed when the hotel was built in 1902.
I loved running through the garden of West Baden Hotel, as the brick road reminded me of some streets in Romania, where I grew up.
I could not resist taking a selfie of the water fountain in the middle of the garden that was a healing place many years ago when visitors came to find cure to their illnesses by drinking the springs water.
Running is social – connecting with a local runner
Around mile 3 into my run, I ran into a local runner. I asked him how long the trail outside the West Baden Hotel was and he told me that the path ended right after the bridge. At that point, I figured I might as well repeat the same loop and asked him if I could join him. David told me that he was running his usual three-mile loop, so I was happy to have company and talk to a local runner. I found out that he was a teacher, married with two small children, and that his wife was a nurse. We talked about Indiana and why he liked it. I also told him a little bit about California and our lives there. He told me that he enjoyed running 5K races and that he also ran a half marathon with his wife in Kentucky. David was polite, kind, and a good running companion, which made my long run more enjoyable. No matter where I meet new runner friends, I feel so blessed to be part of a worldwide running community. Our universal love of running does not need translating; it simply resurfaces like a well-balanced surf board above high and tall waves.
David kept me company for about three miles and regaled me with stories from his hometown French Lick, IN. I enjoy meeting new runners who are passionate about our sport and run with happy feet.
After an enjoyable run, I said good-bye to David and thanked him for his company. I only had four miles left to make it to 10 miles, so I headed back towards French Link, passing by churches, small restaurants, a mini golf course, and small antique stores.
I loved the brick church and what it represented: Christianity , warmth, friendliness, and hospitality of Southern Indiana.
Our Lady of the Springs Church founded in 1887 faces the street sign reading Indiana Street.
TRIVIA
Besides exercising, socializing, learning about the history of French Link and West Baden, I also gathered some fun trivia knowledge that I can share during my runs with my runner friends back home.
TOMATO JUICE
In front of the French Link Hotel, there is a sign about the invention of the tomato juice. In 1917, French Lick Chef Louis Perrin ran out of oranges to squeeze for juice during the breakfast rush. With a group of Chicago businessmen waiting, Chef Perrin improvised and squeezed some tomatoes. The businessmen loved it and spread the word: tomato juice was great stuff. By the 1920, tomato juice was promoted as a health drink.
Tomato juice trivia
WEST BADEN – THE CARLSBAD OF AMERICA
According to one of the signs in front of the hotel,Carlsbad means “Charles’ bath,” named for the Holy Roman Emperor Charles IV, who is believed to have discovered the mineral springs at Carlsbad in 1347.
ORIGIN OF THE WORD HYGIENE
West Baden Springs Hotel had four springs all known for their amazing healing properties. One of the springs was named Hygeia, based upon the goddess of health in Greek mythology. Thus, the word hygiene comes from this Greek goddess’ name.
With running tours becoming more popular, I am grateful to go on my own running tours and learn on the go, as well as immerse myself in the culture of the new places I visit. During this trip, I have become fascinated with fireflies, brick homes and buildings, the dancing corn fields extending for miles, and the ubiquitous red barns.
When traveling, I also like to apply this German saying: “we grow too soon old and too late smart,” which matches with my philosophy to explore new places we visit with the eyes of a curious and inquisitive child and the soul of a wiser traveler.
This teapot was hung on the wall of the German Restaurant we had lunch in French Lick. Our kids loved the Polish sausage and the home-made pretzels.
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!
“The best way to relieve stress is not yoga or meditation – although those can be wonderful – but human contact. We need each other.”
Maia Szalavitz, The Sun Magazine
Although running is a wonderful activity to do solo, because it is a great way to problem solve, meditate, and reflect on life, running with your friends can be fulfilling, fun, and make those miles pass by quickly. To me, running with fun and interesting friends has been especially valuable during the long runs, as well as when doing trail running. The chatting, the laughter, the multiple perspectives on life and running have made me look forward to my runs with my amazing friends and training partners.
Holly has been my first running partner. We connected through the Fleet Feet training Facebook page and we became friends. It is always lovely to run together!
Although we went to graduate school together, Elisia and I became friends during my first CIM training with Fleet Feet in 2015. We ran many of our long runs together and had fun and interesting conversations. I am so happy that we reconnected through running.
10 REASONS RUNNING WITH FRIENDS IS MORE FUN, INTERESTING, AND CHALLENGING
Running is a social experience and making new friends who love running as much as we do makes running much more enjoyable.
Running is simply more fun when doing it with your running buddy/training partner, or doing it with a big group.
My wonderful friend and favorite training partner Andrea and I jumping with joy during an easy run through Ancil Hoffman, or what I call my slice of Paradise. Lots of joy and excitement.
3. Running with a good like-minded friend can make you step outside your comfort zone, such as adding push-ups after your runs, or doing squats and lunges at the bottom of a hill. My friend Cheri, who teaches an awesome core class at Cal Fit, inspires me to get those push-ups done.
After Cheri saw lots of my running posts and jumping pictures, she played around with her phone and came up with a brilliant way to take high jumping selfies. She set the phone on the 10 second timer and placed it on the ground, making our jump look really high. Fun photography I-phone trick that I would not have learned had I not met Cheri and started running together.
4. We all have a love-hate relationship with speed workouts on the track, but doing it together as a group makes it so much fun and challenging. Being on the Fleet feet Sacramento racing team, I get to train with the team on Tuesdays for our track workouts and long runs during the weekend. When I see my team mates run strong, I am motivated to run strong myself.
A fun evening doing speed workout with my Fleet Feet racing team. Josh and Tracy are much faster and stronger than me as a runner, which motivates me to strive and reach for more.
5. Running with others is beneficial to our emotional well-being, as we can talk about our successes and injuries to people who might have similar experiences and can be supportive of our journeys. The key, however, is balance, as we do not want to bring everyone down with our injuries. Instead, we want to find ways to be positive and encouraging of our running partners.
6. Trail running is the best to run with others for various reasons: company, support, strength in numbers in case a bear or mountain lion cross our paths, and the fun of being together in nature.
Having become part of the Trail Mix family of dedicated trail runners in 2016 has been the most amazing experience for me, as I have met incredible people and have explored new trails I never knew that existed before.
Exploring the Auburn Confluence trails with Adam and Aaron. Adam and I have been on the Fleet Feet Fit and now on the Racing team together. He has also been an amazing training partner in 2016 when I trained for the CIM (California International Marathon), my third marathon.
7. Running with others gives us a different perspective on life, as talking about our ideas, problems, and challenges with our friends can bring solutions and answers that we could not have found on our own.
8. Running and training with a group, such as my racing team, can infuse more meaning and purpose into your life, as well as unveil life’s pure joys.
My team mates from Fleet Feet Sacramento Racing team, which I have joined last year in December after running my third marathon and having a great year with a few age group wins in races.
9. Running with others makes us more accountable, which is paramount to our success in life and sports.
I have run most of my 20 milers with my wonderful friends from FF Fit who kept me accountable and made me enjoy those 20 mile training runs for CIM.
10. Running with others brings the concept of togetherness to a new level and makes us happy, content, and physically and mentally healthy.
Karen and I became wonderful friends during the Parkway 20-mile race that we both ran before the CIM. This picture is at the start of the CIM marathon in 2016. Grateful for our amazing friendship.
And when in doubt of whether to run or not to run, simply reach out to your friends who will help you stay on track. Also remember: running is a two-way street, which means that your friends are there for you and you will in turn be there for them. All for one and one for all – my favorite musketeer mantra.
“What do we live for, if it is not to make life less difficult to each other? “ George Eliot, Middlemarch
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!
When it comes to running in the rain, there is no middle ground: runners either love it, or hate it! Unfortunately, I have been leaning towards the haters group and have stalled and waited around for the rain to stop. Today, I had no choice but to go out in the rain and wind, which makes it even harder. Yet, before leaving the house, I told myself that I needed to have fun with my 10-mile run, so I composed another rap song just like other times when I ran in the rain. Rain equates rap? You might ask. Yep! The tapping sound of rain inspires me to rap, for some odd reason.
Tips for Running in the Rain:
Do not overdress, as a matter of fact underdress!
Wear just shorts and T-shirt, if it’s not too cold, as clothes will get soggy and heavy.
Do not rely on those expensive water proof or water resistant jackets; you will still get wet, so why bother?
Apply glide, or Vaseline to toes, armpits, and other areas of your body that can get chaffed.
Be ready to run in wet shoes and socks, which you won’t bother you, once you settle into your comfortable pace.
Run at your comfortable pace, but allow yourself to be slower, especially if running in the wind and rain like I did today.
Allow yourself to notice nature, animals, and people you meet, and that way you can be creative, such as coming up with songs, poems, etc. to make the time go by faster and have something to amuse yourself with.
Watch the road and run in good traction shoes to avoid slipping and falling.
Pat yourself on the back for sticking to your running schedule and for toughening it out, as you never know what the weather will be like on race day.
Have fun during the run and relax with a hot soup, tea, or cocoa after the run. It will be all worth it!
American River flooding large portions of our Jedediah Smith Bike Trail.
Advantages of Running in the Rain:
I was alone on the bike trail today with wild geese who seemed confused to see the closed trail.
Wild Canada geese exploring the closed trail
Geese staying away from the wet trail.
2. I rejoiced in nature and all the bursting blossoms on the trees that reminded me that winter is almost over and spring is inching forward. I loved this blooming tree so much that I came up with a little poem:
Flurries
“Kissing the bike trail
the soft, delicate petals
are not crushed by pedals
on this rainy, windy day. ”
Blossoms kissing the trail. A flurry of white.
3. The wind and rain act like resistance bands, so running in the rain is fortifying for the body and mind.
I had the rain, wind, and the hills keeping me in tip top shape today. Happy and wet feet!
4. You get to inspire others to exercise rain, or shine.
The River is quite high at the Harold Richey Memorial Bicycle Bridge. Harold Richey was also known as Mr. Bike Trail.
Disadvantages: None.
Go out and run, bike, or walk! A little rain won’t melt your souls! On the contrary, it will fortify them.
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!
I loved sports since childhood and have been blessed with tremendous energy to keep going for hours, doing gymnastics, playing soccer, tennis, handball, basketball, and running, which has become my greatest passion next to tennis. Having been so fortunate to have all this energy, I never thought that I could increase my energy levels even more by becoming vegan, but once that happened, I was amazed. I also felt that I fully earned my nickname the “energizer bunny” that a lot of my friends bestowed upon me. However, the main difference in my stamina came in 2012 when I decided to become pesco-vegan http://www.livestrong.com/article/98689-pescovegetarian-diet/ after watching Tamra, one of my tennis friends who is vegan eat after our tennis matches. She was my inspiration! One day after our singles match, I told her I was ready to become vegan, so she gave me many good pointers. I thus made the switch right away and turned fully vegan for the first month, after which I added the seafood to my diet.
The pesco-vegan diet
It follows the vegan diet, meaning no dairy products, no meat, no eggs, but adds seafood and wild fish, which are good sources of Omega-3s and are great for brain function. In less than a month, after I changed my diet, my energy level doubled and I felt twenty years younger. I also lost weight, even though I was never big, but the belly fat after giving birth to our sweet children would not go away until I changed my diet and dropped from size 8 to size 4 in just two months.
As a pesco-vegan, I used to enjoy wild-caught salmon with a variety of side dishes. Always buy wild-caught fish if you decide to eat fish.
Salmon and sweet potatoes
The Fully Vegan Diet
In December 2016, while taking a Pilates class at California Family Fitness with Linda, a vegan for more than 27 years, I decided to become fully vegan and not eat any more seafood. Last year, I had a phenomenal year in running winning seven races in my age group and setting 16 PRs (personal records) out of the 18 road and trail races that I ran, and I never ran low on fuel or energy. I also got accepted into the Sacramento Fleet Feet Racing Team, so fueling my body properly is super important. I have fun making big pots of lentil soup, vegan burgers, salads, pizza using the fresh herbs dough from Trader Joe’s, and pasta.
Pasta with mushrooms and zucchini.
Lentil and mixed whole grains- Yummy!
Carbs are great for runners and all other athletes!
Salads are great and so easy to make! You can top them with beans for extra protein, tofu, Quinoa, and seeds. Delicious and so healthy!
While all this sounds good, you might wonder why you should accept my story. How about other runners or athletes? Do they share a similar story with mine? Pretty much so!
Interview with Josh Fernandez, writer, English Professor at Folsom Lake College, vegan marathon and ultra runner who is on the Sacramento Fleet Feet Racing team
Josh will run Boston this year, 2017!
What made you decide to become vegan?
“At first, it was my friend Toni Okamoto, who runs a website called Plant Based on a Budget http://plantbasedonabudget.com/. One night, I was at dinner and I called her and asked her about being a vegan. That night, she convinced me that I could easily go from being a vegetarian to vegan. Eventually, we started running together and we ran the Running With the Bears marathon where I met one of her friends, a guy named Dave Wiskowski. He was really cool an ended up running a lot of the race with me. He is an ultrarunner and a vegan. Actually, at the time, he was a fruitarian. An ultrarunner who only eats fruit! I love weird stuff like that. Anyway, he’s a really amazing guy. A true inspiration. Together, they convinced me that cruelty-free eating is the only way for me.”
How did changing your diet affect your running?
“I became a vegan several months before the California International Marathon in 2015. I thought to myself, “Well, this will either help me or kill me.” I started eating a lot of avocados, veggies, and pasta. I could feel a difference in my body right away. I felt leaner. I had more energy. I started training with very little fatigue. I got this feeling that I could run forever. Maybe some of it was a placebo effect, but it didn’t matter. I felt strong. That year I knocked almost 20 minutes off my marathon PR and qualified for the Boston Marathon.”
Was your experience as a vegan only positive?
“Yes. I used to get tired every day at around 3 p.m., like this really low energy, sluggish feeling, especially if I was at work. At 3 p.m., I would literally rest my head on my desk and struggle to get up. Then I’d pound a coffee, which would keep me up all night. I don’t get that tired feeling anymore and I attribute that all to being vegan. Dairy, especially cheese and lard, weighs me down quite a bit. Cutting that stuff out produces really beneficial and exciting results if you’re an athlete.”
What is your favorite source of protein after a long run?
“I love avocados. I really like to eat a big fat sandwich with avocados, spinach, bell peppers, cucumbers, and hummus. I wash it down with a smoothie made with kale, celery, ginger, apple, garlic and a scoop of Vega protein powder. I think when you’re vegan for a while, your taste buds morph, so even sort of gross food (like garlic in a smoothie) is somehow incredibly appetizing. That’s what my wife says, at least. “
Any pros and cons of the vegan diet?
“The only con is when people invite you over to dinner, you have to engage in the awkward conversation where you let them know they’re either going to have to make a vegan meal, or you’ll just “bring something from home,” which never happens. But luckily, when you’re vegan, nobody really invites you to dinner, anyway.”
Any specific advice for runners or anyone else looking to change their diet and become fully vegans?
“My friend Toni suggested (since I really loved cheese, like in a sick way, enough that I would sometimes eat a block of medium cheddar for lunch) that I should become a vegan in phases–first you get rid of milk, then eggs, then cheese, etc. So that’s what I did and it really worked. I don’t miss cheese anymore. When I’m craving pizza, Amy’s makes a really good frozen cheese-less pizza that hits the spot, since I don’t like the taste of imitation cheese. You’d think with all the technological advances in the world someone would engineer a cheese that doesn’t taste like toe fungus, but I guess that’s not really a priority. Anyway, I think everyone loves animals, so I would suggest that everybody go vegan. Don’t make me bust out pictures of what happens at factory farms.”
Why vegan vs. vegetarian?
“For me, it comes down to two things: health and compassion. I feel my healthiest when I’m not weighed down by meat and dairy. I also feel the most connected to the world when I’m not causing pain to other animals.”
Now that you have two opinions on turning vegan, I urge you to find out what works for you as far as your diet, consult a nutritionist, read more about the vegetarian and the vegan diets, and embrace the change. I wish you a healthier, speedier, and more amazing 2017. You can do it!
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!
“Running gives us the total freedom to be ourselves, while negotiating life one stride at a time.” Carmen Micsa
Physical Fitness Lessons
When in doubt you can do something, just do it anyway. I have learned this lesson this summer during the week I ran 101 miles just to see what it is like to run like an elite runner. I had started my week with a 15-mile run on the American River Parkway in the morning. In the evening, I went running through Ancil Hoffman Park and doubted I can have a decent 5 mile run, but to my great surprise, I ran in the low 8s and felt great. It also helped to see a coyote roaming around and trying to beat the summer heat.
On the American River Parkway
Coyote prowling around Ancil Hoffman Park
2. When the legs get heavy, stop clenching your fists and teeth; instead, lighten up! Anytime I am tired, I love looking up at the sky. The turkey vultures seem to have the smoothest and seamless fight pattern. They glide effortlessly and float with grace. I try to imitate them, while making my body glide down the trail with ease and determination to end the heavy breathing and my body’s fatigue.
The ducks were quaking and moving while I was just admiring them and taking a break from my long run.
3. When you feel sluggish, look for someone slower than you to make you look better. I remember being at the end of my run and getting into a desperation mode when I came across this steady and determined tortoise crossing the bike trail. I smiled big and understood that slow and steady is a good thing; yet, I still found enough strength to push a little faster and not listen to my tired body.
Feeling as slow as tortoise? Get those legs moving!
4. Body aches all over, but you still need to get your easy run in, which is by no means easy. I remember starting my group strength training class this summer to get my body stronger and avoid injury. After my first class, I got super sore, as my bosy was not used to the intensity. The next day, I had to do a Fartlek run that started with a 2-mile warm-up. I felt the gluteal muscles halting my entire being and thought to myself that I could just skip this and wait till the next day to run. Yet, once I finished my first two miles and got into doing my Fartleks, I felt so much better and the speed agreed with me. Moral of the story: find that sweet spot to push past pain and a tired body.
I used to wear knee sleeves, but not anymore.
5. Knee pain is making you wince and stop more often than you want. My knees used to bother me until I started to run faster and changed my form and cadence. The quicker turnover of my feet also alleviated the strain I was putting on my body, so every time I get tired, keeping my form as intact as possible is key. http://www.runnersworld.com/race-training/the-great-cadence-debate
Mental Lessons
6. Relax the mind. Although this is only my second year as a runner, I ran 18 races ranging from 5Ks to 50K this year. I PRd 16 of them and won 7 races in my age group. One reason I enjoy racing so much is because I am really good at relaxing my mind. I know I will be prepared and I do not worry or stress about the outcome of the race. I try to enjoy every minute, while I visualize myself running at a great pace propelled by all the racers around me. I can honestly say that I am not nervous when racing, whether I run a 5K or a marathon, which is why relaxing my mind with positive images and a good pep talk really works.
Winning first place in my age group at the Fabulous 40s 5k run, which felt hard due to the heat, but I ran relaxed and was excited to see my results at the end.
7. Tell your brain stories. You might scratch your heads here, but the reality is that our brains will not distinguish between a true statement or a little white lie, which by the way you should not make a habit to use unless you need to make yourself believe in your ability to keep on running strong. For instance, my favorite mantra is “fresh legs,” which I tell my brain towards the end of a race when I am tired. My brain will accept the story; my finish will be much stronger.
My body was done after 7 hours of running my first 50K, but seeing my sweet Sophia at the finish line running next to me has activated my “fresh legs.”
8. Let the positive energy carry you over the mental threshold. At the beginning of a race, most of us possess this positive energy, but towards the end when legs are tired and want to quit, the energy decreases. My trick to increase and keep my positive energy consistent is simply to observe my breath, the sky, the trees, and anything else that will take my mind off any negative feelings or remarks.
During my first 50K Folsom Gold Rush, I kept my positive energy by noticing the harmony and perfect flow of nature.
9. Surround yourself with positive and vibrant people to boost your own mental strength. We runners underestimate the power of our own words and others, so in order to perform at the level we want, it is imperative to surround ourselves with the doers and believers instead of the naysayers. When our family and friends believe in us, our minds are like a well-prepared plot of land waiting to receive the seeds that will later will grow into healthy plants. Our minds are no different and need the same clearance and preparation.
Finishing California International marathon strong. I had so many friends and family who cheered on me and believed in me so that made my running the marathon easier and more enjoyable, as my mind received all the good vibes.
10. The power of distracting the mind and redirecting our thoughts. I can honestly say that all women who are mothers like myself will get this very easily. During long runs, I have learned to distract any negative objections my mind brings up, as well as redirect my thoughts to more positive images, such as celebrating at the finish line. Additionally, whenever necessary, I treat my mind the same way I used to treat our toddler kids by using the power of distraction. The beauty of this is that my mind will accept distractions when body and legs are tired, whereas our children who are older now detect any attempt to distract them when I change the subject.
Even stopping for a jumping picture can be enough to distract the mind and infuse energy.
11. Let imagination guide the mind. During my 20-mile race before running CIM (California International marathon), I used one of the signs someone made for us runners to fuel my imagination and to make me run at marathon pace the entire race. The sign read: “Pain is temporary. Facebook pictures are forever. ” I smiled when I saw that, because as the Facebook queen- ha!ha! I could totally relate to the sign. I even started to write my won FB post in my mind, which helped me continue my run at a strong pace without hardly any pain.
Feeling strong during my 20-mile race three weeks before my CIM marathon.
Spiritual Lessons
12. Running brings us closer to God. With every step and stride, we go through a giant leap of faith. We believe in ourselves and are grateful to the higher powers guiding us. Moreover, when I ran my first marathon in 2015, I felt that God attached angel wings to my shoes that helped me run non-stop for 26.2 miles.
Finishing the first marathon CIM 2015 was truly a divine feeling.
13. The Zen of Running. Running with calm and composure turns us into Zen runners. It is easy to overreact and worry about things that are not under our control, but if we learn to harness the Zen in us and smile when things get tough, then we will enjoy ourselves more and will be stronger mentally.
Enjoying a trail run on a frosty morning and feeling Zen about my run and life.
14. Running is humbling. We as runners know that every race can take a sharp turn in a good or bad direction, so we try to stay humble and not let our minds take off with too much elation and excitement. As Lao Tzu says in one of my favorite books Tao Te Ching: “The further you go, the less you know.”
A humbling view from one of my trail runs through Cronan Ranch. The view left us in pure awe.
15. Running is serenity soothing the mind, soul, and body. When calmness turns into serenity during my runs, I experience an exhilaration similar to being on the peak of the tallest mountain. My poem about serenity that I wrote after one of my runs can also attest to this indelible feeling:
Serenity
“The crowns and branches of the trees
dip themselves in a pool
of serenity.”
The flowers at the edge of the river brought peace and serenity to my run at the beginning of spring this year.
16. And last, but not least, running is my meditation in motion. With every stride, I feel the pulse of the earth underneath my feet. I meditate on the mundane, the nature around me in correlation with God’s amazing grace, life and death. When I meditate and run, I am in sync with the world around me and feel so ALIVE. Running is LIFE.
The blooming trees in spring offer the perfect backdrop for my meditation in motion.
With all the lessons learned in 2016, I feel that I am barely scratching the surface of life and that the further I go with my running, work, being a mom, wife, professional, writer, friend, the less I know. I ran 1,649 miles in 2016 and looking forward to running even more in 2017. Namaste! Happy 2017 filled with wonder and many spiritual wanderings.
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!
“You need to learn how to select your thoughts just the same way you select your clothes every day. This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.”
I am using Elizabeth Gilbert’s book title Eat, Pray, Love book as part of my blog title together with a few quotes from her book, because I am deeply interested in the philosophy of running and what it takes to razor time, so to speak, when slashing and shaving your old PRs (personal records). And, yes I shaved 26 minutes from my first marathon, finishing CIM in 3:47:47 and only missed my Boston qualifying time by 2:47:47 minutes.
At the start line, walking to my 3: 43 pacing group.
Trying to stay warm at the start line. We had the best weather we could have asked for.
With my friends Karen and Nikki and our pacers 10 minutes before the start.
To run a marathon well it takes dedication, hard work, perseverance, and many good choices, such as how to train, what to eat, what to wear, and, most importantly, what and how to think about an upcoming marathon. As the above quote says, I selected only positive, radiant, and confident thoughts during all my months of training and before the marathon. I also visualized myself smiling and running , such as in this picture taken by our sweet son Alex when I came by our house around mile 14. I also smiled and tried to defeat “the wall” coming up at mile 20 – see video below, as my quads got tight and slowed me down enough to lose my pacing group. The video below was taken by Robert Fausett, the son of one of my good tennis friends, Janice Cowden.
Smiling and running. Waving at my family at mile 14 . Picture taken by our son Alex Micsa.
“Stop wearing your wishbone where your backbone ought to be.”
During my intensive 3-month training with Fleet Feet Fit, a more customized and demanding training group than Fleet Feet CIM training program, I constantly worked on my nutrition and what made me feel well-hydrated and fueled.
I don’t know about you, but I love to eat real food during all my runs, but especially during my marathons. I have discovered what works for me and I am happy to share with you so that you don’t have to choke and get a stomach upset on gels and other highly engineered foods. Not only do I like to eat real food, but being pesco-vegan, I have even more restrictions. The pesco-vegan diet follows the vegan diet, meaning no dairy products, no meat, no eggs, but adds seafood and wild fish, which are good sources of Omega-3s and are great for brain function. In less than a month, after I changed my diet in 2012, my energy level doubled and I felt twenty years younger.
Favorite marathon food I ate every 5 miles during CIM. I did not eat the fig bar, but ate the other two.
My favorite breakfast before long runs. I add a little blueberry jelly on top and also eat a banana.
Post run bar that’s healthy, has little sugar, and has my favorite ingredients: dark chocolate and nuts.
PRAY
“There’s a crack (or cracks) in everyone…that’s how the light of God gets in.”
I am a firm believer that God is present in my life and trust his/her timing, guidance, answer to my prayers, and his/her amazing grace. Whenever I pray for something and ask God to help me accomplish a higher goal, a loftier pursuit, or something as difficult as running a marathon, I ask God to help me if he/she thinks I am ready for the next step. Pushing for things that I am not ready for can end in disillusionment. However, by letting the door cracked open, I invite just enough light, wisdom, and sunshine that my heart, soul, and mind needs.
I was listening to a podcast and the author said this quote. I turned my back and saw God’ radiant light and reveled in this sunrise. Running is mystical and answers many of our prayers.
When running a marathon, I feel that praying is particularly important and gives us the extra strength we need to conquer the marathon beast lurking out around mile 21, or so. I also believe that running
a marathon is the most humbling experience that reminds us to stay grounded and run in the moment. We all have goals, but we need to understand that our times can derail up and down, more likely down depending on the day, the course, and our physical and mental preparation.
In my case, during the CIM I started to really feel my sore quads, especially the left one around mile 20, which made me slow down, lose my 3:43 pacing group, and reevaluate my goal. I accepted that I would probably lose the Boston qualifying time, which needed to be 3:45, but I really needed 3:42 to make sure I got accepted, and that I needed to continue to run strong to get a big PR from my last Pony Express marathon that I ran in May, and an even bigger PR from my very first marathon, last year’s CIM.
I prayed, ran, and stayed focused not even hearing my name being called by friends and spectators, or seeing my friends’ special signs for me all the way to the finish line.
Sign made by my awesome friend Holly and her daughter. I gave Holly a high five at Fair Oaks and Arden and loved seeing them cheer on me and the other runners. Cheering gives us energy.
At the finish line with our son Alex. So special!
At the finish line with my husband and our daughter Sophia
At the finish line with Andrea, my friend and amazing training partner.
LOVE
“Zen masters say you cannot see your reflection in running water, only in still water.”
“What does love have to do with running a marathon? ” You might ask. The answer is: everything! When you run with joy and smile through the miles, you feel an immense love for others, for yourself, for exercising, for being together, and for the whole world. Another aspect of our love for running is the stillness of our minds and thoughts while hitting the pavement and while fatigue wants to steal our joyous stride.
During training for CIM, the love for running with our training buddies and our dear friends keeps us going during those four weekend of running 20 miles to be well-prepared for the marathon.
During a 20-mile training run- jumping with joy with my amazing friend Andrea.
Running track with my crazy fit runners Adam and Romero.
Running with love and appreciation for our families, friends, and our happy feet will make any marathon training and race so much more meaningful and give us a new perspective on our lives. And when in doubt: run, eat, pray, love, and then repeat for your next marathon.
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!
What does running 20 miles and having fun have in common, you might ask yourselves? I agree: it is an oxymoron. One that is harder to grasp for most of us. In fact, when I did my very first 20 mile training run last year in preparation for the California International Marathon, I felt like someone who can’t swim, as I imagined drowning in my own breathless repeated gasp for air. And then the knees screamed at me, screeching and halting, while my brain could not process why I needed to stress my body by running 20 miles when cars are perfectly capable to carry us places.
Last year, my friend Elisia and I ran the whole time together and finished strong in the rain. She told me: “We never walk to the finish line. Let’s finish strong.” Our last miles were wet, too, as it started to rain.
This year, as I am getting ready to run my third marathon, my approach has changed. Now I am looking forward to the fun challenge of running four weekends of 20 miles in a row, according to my training schedule, too. Today, I ran my third 20 milers together with my runner and blogger friend Adam, and I felt great during and after the run. Adam did a great video on gear during our run, in which we talked about our hydration backpacks, shoes, sunglass, hats, and so on – see below.
Obviously, as highlighted in the video, hydration and fueling during a long 20-mile run is crucial, which is why we both described our backpacks. When doing an unsupported training run like we did today, it is imperative that you have your own hydration (I drank almost 1.5 liters of water mixed with Tailwind, which provided carbs, electrolytes during my run today), gels, fig bars – my favorite, snacks, and other small necessities without adding to much weight to an already long run. Both Adam and I commented on how comfortable we felt with our hydration backpacks, but this depends from one runner to another. It is advisable to try what works best for you.
PREPARATION FOR YOUR LONG RUN
Running a 20-miler puts a lot of stress and pressure on our bodies, which is why we need to be prepared before, during, and after our long runs. Here is what I recommend that you do, but feel free to tweak these recommendations to fit your running style and philosophy.
BEFORE THE RUN:
Prepare all your clothes, running shoes, fueling, hydration the evening before just like you should do before your races.
Eat your carbs, protein, and hydrate well the whole week before your long run, but especially the day before.
Skip the protein the day before running your 20 miles, as you need to fill up your muscles with glycogen. Focus on qood quality carbs, such as spaghetti with marinara sauce, sweet potatoes, bread, fruits and vegetables.
Get excited about running long.
Try to vary your running routes to enjoy different sights.
Plan your long run with your running group, or least one running buddy, as running by yourself will be “crime and punishment” – ha!ha!
Set your alarm clock.
Go to bed earlier and try to sleep seven hours.
Visualize yourself having an amazing run.
Don’t worry and go with the flow.
Fueling my body before my 20-miler
DURING THE RUN:
Start slower and pace yourself.
Run with a partner who has a similar pace.
Chat, chat, and chat some more during your run to forget about those miles.
Enjoy the views and conversations.
Hydrate and fuel well. Start taking a gel or your favorite carb source of energy after 45 minutes of steady running.
Practice your hydration and fueling during these long runs and take it seriously.
Pay attention to your breath and check on your form regularly.
Running a 12 or 13 miler comes a little easier to most of us runners, so keep going until you hit 15 miles.
With five miles to go, think of it as your five mile day and keep going.
Keep smiling as you pass mile 18, as the happy ending is near.
Take a quick video of yourself at the end of your run to assess how you are feeling and how your run was. Here is my video and a few pics I took:
Focus on nature and the beauty around you to make your run more fun!
Picture break in Old Sacramento
AFTER THE RUN
Do your cool down, light jog, or walk for a little bit.
Do your stretches and a few lunges.
Change to dry clothes right after your run, especially if you have to drive back home.
Eat a peanut butter and jelly sandwich or a protein bar as you are driving back home and drink more fluids, preferably some chocolate milk.
Change your shoes and wear slippers.
Get home and prepare yourself a protein shake with spinach, berries, and almond milk, or the milk of your choice. Add a scoop of high quality protein powder. I like to use Vega powder.
Take an Epsom salt bath, or use a Jacuzzi tub while sipping your protein shake.
Relax, stretch, massage your body.
After your relaxing bath, eat lunch and repair your damaged muscles with lean meats, beans, rice, potatoes, etc.
After lunch use your foam roller and relax.
If you have access to a pool, go for a swim and your muscles will be happier.
And last, but not least congratulate yourself for a fun 20-miler. You did it!
HAPPY FEET! RUN WITH JOY!
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!
