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!
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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.
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Feeling happy after a great run in Flagstaff, AZ, Photo by Drew Wartenburg, Kim’s wonderful husband, chauffeur, and chef
“No one expected me to make an Olympic team. I wasn’t a standout high school or college athlete, but I have always loved to run and valued a disciplined work ethic. I have been fortunate throughout my career to have wonderful coaches who fostered my desire to seek continual improvement, and a PR streak eventually landed me among the country’s best athletes and in a qualifying position for the Olympic Games.” – Kim Conley
Jumping from 5K and 10K favorite distances, US Olympic runner Kim Conley is moving up to the marathon distance this year. Although Conley used to live in Sacramento, she now lives and trains in Flagstaff, AZ. A two-time Track and Field Olympian in the 5000m and two-time national champion, Conley grew up in Santa Rosa, CA, and went to college at UC Davis where she ran cross country and track. Conley is a professional runner for Nike and coaches adult runners with McKirdy Trained. In her free time outside of training and coaching, Conley enjoys reading, hiking, mountain biking, and exploring the beauty of Northern Arizona. Personal bests1500m — 4:07.17 3000m — 8:44.11 5000m — 15:05.20 10,000m — 31:35.88 Half Marathon — 69:44Her lovely mom Melanie Conley is British and emigrated to America in 1987. Melanie lives in Santa Rosa, CA, where she is a home health wound, ostomy, and continence nurse for Sutter. In her free time, she enjoys traveling, swimming, and spending time with family—including her three grandchildren. As 2020 rolled up all its sleeves with a worldwide pandemic, Kim Conley has embraced the ever-changing circumstances and has learned some valuable lessons:
Being adaptable to life’s swift changes in a way that the Olympic athlete has never been before.
Being prepared to be disappointed, such as a race being canceled at the last minute, made her embrace life’s disillusionment with equanimity and serenity.
Being open to change and welcoming it as a catalyst toward personal growth. For instance, one of the things that Conley changed in her training was to move to Flagstaff permanently in the middle of 2020, which allowed her to train at altitude full time. Additionally, Conley stopped going to the gym. Instead, she uses the developed at-home strength routine based primarily on the KBox Trainer by Exxentric.
Kim Conley and her mom Melanie Conley, Photo by Drew Wartenburg, Kim’s wonderful husband, chauffeur, and chef
“Dreams can change if you want them to.” – Melanie Conley
Kim and Melanie Conley share a few multigenerational pieces of advice for athletes of all ages and abilities and anyone who wants to increase their resilience.
Kim: keep going and keep adapting.
Melanie: when things get tough, carry on as usual.
Kim: learn to become more nimble and welcome changes in your lives.
Melanie: being supportive and not putting pressure on the kids will help them enjoy the process and be successful.
Kim: having the parents’ and grandparents’ blessing to reach high and believe in becoming an Olympian.
Melanie: have audacious dreams and be ready to change them, if you need to.
Kim: the endeavor should be less about the outcome, and more about enjoying the process.
Melanie: find something positive every day.
With so many lessons in resilience that Kim Conley learned from her parents and running, working hard to accomplish big dreams is all just good fun when doing what we love to do.
And yes! Dreams are adaptable as well!
Follow Kim Conley on IG, Twitter, and her website:
Seeds of Sunshine is Carmen Micsa’s multigenerational podcast that she started together with her daughter. Please follow us, share, and review.
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide, 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 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).
“I have become much more comfortable dwelling in a world where we’re not sure what’s coming. I can wake up every day and prepare as if I’ll be at the Olympic Trials this summer, but if that doesn’t come to pass, I can regroup and reset my sight lines.”Kim Conley
Kim Conley doing a poised and focused track workout.
Are you hopeful for a brighter 2021? Then follow the wise, down-to-earth, and inspiring advice from Kim Conley, United States Olympic runner, who represented our country eight times, including at the 2012 and 2016 Olympic games, and hoping to represent again this year at the Tokyo Olympic games. As Conley pointed out, we can be better prepared for 2021, if we follow three important tips and apply them to our lives:
Becoming more comfortable with uncertainty.
Being prepared and working hard every single day, as if we were going to the Olympic games, which to me, equates to early preparation prevents poor performance in everything we do, or as Sun Tzu said “every battle is won before it is fought.”
Regrouping when things get canceled, or don’t go our way, and thus be ready for the next battle.
Kim Conley sees 2021 as motivating, helping her stay on task with her training. When the Olympics were postponed and there were no races on the calendar, Conley enjoyed running and exploring the trails around Flagstaff, even though she lacked the normal structure to a training routine targeted to peak performance. After being able to do some racing in the second half of the year, Conley concedes that even if the major global events won’t happen, there will still be micro meets for which she wants to be prepared. For now, Conley is acting as if the Olympics will take place and preparing for the Olympic Trials in June. She will be racing a 10,000m in Austin, Texas at the end of February as an attempt at the Olympic standard, and in order to achieve these big goals, Conley has embraced some of the lessons that 2020 has taught her, such as:
Be adaptable to life’s swift changes in a way that she has never been before.
Be prepared to be disappointed, such as a race being canceled at the last minute, which so many of us have experienced last year, but maybe did not embrace life’s disillusionment with the same equanimity and serenity as Conley.
Be open to change and welcome it as a catalyst towards personal growth. For instance, one of the things that Conley changed in her training was to move to Flagstaff permanently in the middle of 2020, and thus train at altitude full time. Additionally, Conley stopped going to the gym, but instead, she uses the developed at-home strength routine based primarily around the KBox Trainer by Exxentric.
Running around Flagstaff
And if you are wondering what a day in the life of an Olympic runner looks like, Conley was kind to give us an example of a heavy training day from the month of January:
Wake up ~8am
Breakfast of steel cut oats with collagen mixed in and coffee.
~9am Prehab: I do a series of foot strengthening exercises (this is timed for when my body will have absorbed the collagen and is targeting it to where tendon and ligaments I stress during the routine).
~9:30 drive down the mountain from Flagstaff to a track in Cottonwood which is at about 3000ft of elevation. The lower elevation allows me to run my sea level race paces.
~10:30am Track workout: 2 mile warm up; 6 sets of 1000 at 10k pace followed by 600 at 5k pace. 200 meter jog between everything; 1.5 mile cool down.
~12:30 drive home and drink a recovery drink in the car
~1:30 lunch
Afternoon is spent reading, writing, snuggling Smokey, and sometimes attending virtual meetings (I am a board member for the USATF Pacific Foundation and write the copy for email correspondence, web etc.). Conley is a huge reader and has a few books on her reading list, such as A Promised Land by Barack Obama, The Warmth of Other Suns by Isabel Wilkerson, and The Bean Trees by Barbara Kingsolver, a novel set in Tucson, Arizona, where her next sea level camp will take place.
Kim relaxing with a good book after an intense morning of training.
~5pm 3 mile easy shakeout run on turf fields at NAU
Second run of the day!
~7pm dinner
~8pm watch basketball, eat some chocolate, drink tea
~9pm light massage work, then bed
One of Conley’s favorite workouts that is getting her ready for the 2021 competitions: the steady-state run, which is running 8 miles at marathon pace (based on current fitness, not goal pace), then a month later progressing it to 10 miles at a slightly faster pace. Conley thinks that this workout is not as hard as doing 5k/10k pace on the track, but it definitely makes her feel really strong. On top of these tough and focused workouts, Conley runs twice a day about three to four times a week. She also does her strength training twice a week to be able to run strong and stay injury free.
And last, but not least, Conley has some great actionable mental, physical, and emotional advice for us mortals to have a brighter and better 2021.
Mental: Write your goals down and actively do something every day that is bringing you a step closer to achieving a goal.
Physical: Be proactive with your body’s health. Eat well and do strengthening exercises to keep your body able to handle the training load you desire.
Emotional: Talk about whatever you are feeling. We are living in hard times and don’t get the same levels of human connection that we are used to and need. “It helps me to tell other people when I’m sad that I’m not seeing them, or to know that others also miss seeing their loved ones.”
We wish Kim Conley to hopefully participate in the Tokyo Olympics this year and to put all her hard training to good use, competing at the highest level, representing the United States with pride. Happy feet, Kim, and thank you for inspiring the athlete and the human being in all of us.
To follow Kim Conley’s Olympic journey, feel free to connect with her on IG @kfconley, FB, Twitter, or check out her website www.kimfconley.com.
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!
“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.
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Let’s be honest! Who doesn’t want to be faster as a runner? And aren’t we willing to try new ideas to enjoy this incredible sport of running road or trail races? As some of you know, I have been pesco-vegan for four years and fully vegan for three years, but in this blog, I have the honor to introduce local sub-elite runner Jedidiah Soliz, aka Jedi, or the Vegan Jedi athlete on Instagram, who runs for Sacramento Running Association elite team. He is also my amazing friend and training partner on recovery days, or when I have to do a tough workout and he is great to pace me. I have also paced him on my bike and barely kept up with him – ha!ha!
Jedi and I run together through Ancil Hoffman Park on the peaceful trails, where we get to see deer, turkeys, and coyotes while talking about running, nutrition, podcasts, and books we read.
Introduction
Jedidiah Soliz, aka Jedi, or @theveganjediathlete athlete on Instagram, is 36 years old and has his own business as a Landscape Gardener and Designer. He has been vegan for about seven years and has been a competitive distance runner for almost 15 years. Jedi started out doing cross country in college back in 2004. At that time, he was only doing short 4-mile races, after which he attempted the 800m in track during the spring season. Jedi thought that was fun, but unfortunately, he got injured. Since then he has worked his way up to the marathon distance and has also done one 50k race.
Jedi also got accepted onto the Altra Running Red Team at the beginning of 2019. He is a big believer and promoter of the Altra shoes that he wears for all of his running and most casual outings as well. They are the best brand of running shoes in his opinion and Jedi believes in their philosophy whole-heartedly. The Altra shoes have a signature wide toebox and Zero Drop technology that makes for a more natural, efficient, and injury preventive experience.
Jedi believes that his true purpose, calling, and mission in life is to be an ambassador for a vegan lifestyle. He is proud to have been featured in Vegan Health and Fitness Magazine and Sacramento News and Review.
Jedi’s Running Accomplishments
Jedi running Boston last year (2018) in the worst weather – rain, wind, and very cold conditions.
Jedi completed his first marathon California International Marathon in 2:50.52 in the craziest storm of the year. He was 30 years old and turned vegan that year, experiencing renewed energy and increased sports’ performance.
In 2018, Jedi ran CIM marathon in 2:39:25, which is his personal best so far in marathons.
His half Marathon PR is 1:13.34.
His 10 mile best race is 55:45, the 10k 33:24, and his fastest mile is 4.27.
In 2019, Jedi is working to break his 5K PR, which 15:58.
Jedi has just won the Davis Stampeded 5K race on Feb. 24th, 2019 with a time of 16:43.
Winner of the 5K Davis Stampede, 2019
Why Should You Consider Turning Vegan and How it Can Change You as an Athlete and Human Being?
Jedi running CIM last year and setting a new PR of 2:39:25.
Jedi offers 10 reasons to become vegan:
For health reasons to combat cancer, diabetes, heart disease, for weight loss,and to become the best version of oneself.
For better skin and combating acne, which he had growing up.
To inspire others just like his sister Vanessa Dawn who became a raw vegan with the help of a friend of hers. Jedi was completely mesmerized by his sister’s transformation and knew that he was desperately ready for a change.
To counteract the destructive industry of animal agriculture.
To spread kindness and compassion.
To protect our environment and to live our lives as vegans, or what is considered World Peace Diet.
To change our planet by being conscious of our food habits.
To promote peace and harmony.
To appreciate the synergistic component of veganism, because what’s best for the planet is also best for our health, the animals and visa versa.
To improve our running, or any other sport’s performance, as well as reduce injury and improve recovery.
Picture from Santa Rosa Marathon, 2018.
Jedi’s Advice on Becoming Vegan
Focus on fruit, vegetables, and whole foods!
Make sure that the bulk of your calories comes from high carbohydrate, whole, plant-based foods. It is far too easy to become a junk food vegan these days, but you need to fight that urge, because your performance depends on it. Not to say that you can’t treat yourself to some delicious vegan treats and fatty, filling foods now and then, but it is best to keep it to a minimum and time it out right so that you are mostly only eating that way after a race or hard workout.
Proper timing of nutrition is very important!
Also focus on low fat, but make sure to get enough calories, which can be one of the biggest pitfalls that most unsuccessful vegan athletes experience.
Getting plenty of fiber and an easy way to do so is by making big fruit and green smoothies. Jedi makes himself a big smoothie every morning, which powers him through his workouts and his job until lunch time.
Jedi’s Smoothie Recipe
Jedi’s favorite fueling breakfast before and after a run is his famous smoothie that he is kind to share with us.
Jedi’s advice on how to make the smoothie: “Put the water and dates at the bottom first to soak. You can play around and tweak this recipe some to your liking. You can swap out the fruit for other seasonal fruit of your choice if you’d like. This is just a standard recipe of mine, but it definitely varies for me as well! Also the amount of liquid you need may change, depending on the size of the smoothie. I recommend adding a little bit extra at a time if need be.”
Final Thoughts About Being Vegan
Jedi running the Break Free race, which he has won a few times.
Becoming a vegan is a big lifestyle change and you should also consult your physician, but as Jedi points out we all have the potential for greatness within us. For Jedi, being vegan is a bigger cause that is near and dear to his heart and it makes a huge difference in his life as an athlete and his ability to push himself to the limit. Moreover, Jedi’s questions for all of us are: “Do you have the will power, self control, and courage to join me on this journey into a life saving and world changing movement and rise up to your inner greatness by doing what’s right and fighting for this cause? Life is short and we will all die one day, but it’s what we choose to do with our time here that really matters. Do you want to be part of the problem of cruelty and destruction, or do you want to be part of the solution towards compassion and peace?”
I am always busy during the winter months, selling my listings, or helping my buyers buy the right home, so please mention this blog and you will receive a free market analysis of your home, no strings attached.
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!
“Every successful individual knows that his or her achievement depends on a community of persons working together.” Paul Ryan
This quote strongly resonates with my progress as a runner and athlete due to the fact that I joined various teams and running clubs right after becoming a runner. I felt that running with friends gave me more strength, endurance, tenacity, better performance, and it was simply more fun that running alone.
I run with many friends and running groups, but Andrea and I are best running buddies and have logged thousands of miles together. We are fortunate to live close to each other and enjoy each other’s company.
SHORT HISTORY OF MY RUNNING JOURNEY
1. My greatest appreciation as a runner goes to Fleet Feet Sacramento training groups, as they helped me so much as a new runner. I could hardly wait to go to their Sunday long runs in preparation for California International marathon, when I started running in 2015.
2. After training for my first marathon, I got into trail running by joining Folsom Trail Running group and Trail Mix on Facebook. That was amazing, as trail runners are the friendliest people and so supportive.
3. In the summer of 2016, I joined Fleet Feet Fit program, where I met more wonderful runners and I did more track workouts, which improved my speed. After one season, I had enough fast races and qualified for the Fleet Feet Sacramento racing team. I have raced for them for the last two years and had great success and performances.
4. While on the team, I hired my own coach Robert Ressl-Moyer, who helped me PR in two half marathons, two marathons, and one ultra marathon. I also continued to run with Trail Running Adventures, Trail Mix, and Folsom Trail Runners, as well as the Fleet Feet Roseville racing team, as I enjoyed meeting new runners and running in various locations.
4. In 2019, I’ll be joining Arete team, as I feel they are an amazing supportive group of women (it is a women only team) and their training will challenge me more as a runner and help me grow. I am also training with SRA elite Jenny Hitchings (for more info, read the blog I wrote a few months ago on her huge accomplishments), amazing runner, coach, mother of two, who holds four age group National records in the 5K, 10K, 10 mile, and half marathon distance, and who checks in on me to make sure I am not doing too much, as I used to overtrain and race too much. Very excited about working with Jenny and looking forward to hitting some new PRs when the timing will be right.
OVERVIEW OF RUNNING CLUBS AND RACING TEAMS IN THE SACRAMENTO REGION
With 2019 around the corner, I wanted to give the running community an overview of the majority of our running clubs and teams. I was not able to reach everyone, or get info from all existing groups, but I have done this analysis to help you decide where you belong next year, as running with others is more fun and will likely get you stronger and faster.
1. ARETE
E-mail interview with Tamara Torlakson, who is Sacramento’s team leader of Arete.
– Arete was started in Santa Cruz by two best friends who wanted more from running teams!
– Arete is coached by Mary Wright, sub 3 hour marathoner and Mom of three! She posts awesome workouts weekly and gives great training advice. But if you have your own coach or like to follow your own plan, that is totally fine! We welcome all.
Super Sunday race. Arete team is cohesive and extremely supportive.
HOW TO JOIN THE CLUB
New members can join starting on January 1st through the website, www.runarete.com. We will have a formal 2019 season launch party on Saturday February 2nd at 2pm at one of our teammates homes. This is a chance to pick up new Rabbit uniform tops, meet teammates, Arete coach and co-founder Mary, and get any last minute questions answered! You can also sign up there, but we encourage you to sign up in advance if you can!
WHAT MAKES ARETE UNIQUE IN COMPARISON WITH THE OTHER CLUBS OUT THERE
Arete is the only all women’s running club in the Sacramento region. While we love running with men and they often join us for runs – we are open to all, we feel that having an all women’s team offers a safe space for open dialogue and a very supportive and positive space.
WHAT RUNNING MEANS TO YOU OR THE ARETE TEAM
Leading the Sacramento chapter of Arete has been such a joy! I love all the women that have joined us who have never been on a team before. Seeing them form friendships, find running partners, and improve their running is really fulfilling to see!
Info about Arete
This all women’s intermediate and advanced running team is fast with a side of fun. We are an environment that welcomes authenticity, grit, sweat, and fun. We believe that when women come together to support each other, they will get the most out of their running and their lives. We started Arete because we believe that running strong and joyfully is one of the best parts of life, and we know that women who share these values and goals exist in every city town across the country.
If you are wondering if it’s a good fit, we recommend you can run 6 miles without stopping– not to exclude anyone but to foster a space where no one is left behind and everyone feels encouraged. We also encourage you to start your own chapter or join our Remote team if an Arete team doesn’t already exist near you. (TT adding: In addition to the Sacramento chapter, there are chapters in Santa Cruz (where Arete started), Oakland, San Francisco Peninsula, Colorado Springs, and a Remote team – you can live anywhere – there are small groups in Chico, Santa Barbara, and Bend, Oregon.)
We understand that our lives are busy and your schedule may not always allow you to make every workout.
We look forward to gathering Arete groups from all over to race together, explore new trails, and meet people you may not have normally crossed paths with.
We all have a passion for this movement, for self-improvement, for being a part of something bigger than ourselves. There is something very special about a team.
2. TRAIL MIX
E-mail interview with Brad De Luchi, a great group leader who even creates training schedules for Salmon Falls 50K and AR 50 mile races.
Trail Mix was born out of one person’s desire to keep in touch with people and to keep running in between Fleet Feet Sacramento trail training sessions. It is not a racing team or running club; it has always been a loose collective of people who want to run together. It is a secret group on Facebook, meaning that you can’t look for it. You join by having an existing member add you. There is no expectation or requirement that members volunteer although it is encouraged and Trail Mix does host aid stations at a few races, most notably the Horseshoe Bar aid station at AR50/25.
What makes the group unique is that there is a penalty for falling while on a run. The original penalty, back when the group was small, was that you bought pancakes for those running with you. As the membership increased and the number of people at a run bigger the penalty switched to donuts. The fall penalty is taken very seriously and there are rules around what constitutes a fall and situations where fall rules are suspended. The rules have been amended over the years as new scenarios are discovered.
The photo I am attaching is not from a race but from one the best days out on the trail. We crossed a raging Hastings Creek near Cronan Ranch and in true Trail Mix fashion, we all worked together to make sure everybody got across safely. There is now a bridge over that creek so that day can never be repeated.
Trail Mix adventure run crossing the swollen, raging river after the rain. I skipped that run, as I was too chicken to go due to the wet conditions.
Running with Trail Mix has always meant friendship, support, connection.
3. TRAIL RUNNING ADVENTURES
E-mail interview with Carina Kool and Hassan Aboukhadijeh, group leaders.
Trail Running Adventures is a group of people who love to have fun and motivate each other as we all embark on our own unique running journey. Our motto is simple, “no runner left behind”.
The founders of Trail Running Adventures and one of the members. This year they also created their team hats, visors, and T-shirts. Looking great!
If you want to join the group, it’s easy! We have runners of all ages and paces so you’ll be sure to always have a few people to run with.
As part of this group, we’ll introduce you to all sorts of incredible trails/races that you’ve likely never even heard about. In addition, the social component of our group is very important to us and thus we regularly host potlucks, movie nights, and even coordinate our travels together.
Oh, and we love taking pictures, so smile!
Happy runners!
Volunteering:
We love giving back to the running community and volunteering. We love encouraging & supporting other runners. By being a part of our group, you aren’t required to volunteer though, but if you can, that’s great.
E-mail interview with Robert Ressl-Moyer, coach, ultra runner, and founder of the group.
Team ReMo in action with amazing runners. I love being part of this awesome group led by a terrific coach and wonderful human being Robert Ressl-Moyer.
Behind Team ReMo is Remo Fitness founded by Robert Ressl-Moyer in 2018. He offers personal training, group classes in partnership with Dai Endurance and personalized run coaching. His services are open to everyone regardless your club affiliation.
How to join?
You can started with us through personalized run coaching, personal training, or small group training. Once started you are part of the ReMo family. www.remofitness.com
What makes ReMO unique?
ReMo is open to everyone. I am working with runners from run/walkers, injured runners fighting their way back, to runners dreaming of an Olympic qualifier. There are no prerequisites to join ReMo. You bring the passion and I got your back while pursuing your wildest dreams.
What does running mean to ReMo?
We face our fears, build our strengths and find joy in challenging who we are.
5. FLEET FEET ROSEVILLE/FOLSOM
E-mail interview with Rob Schmidt, passionate runner, assistant coach, and supportive friend and wonderful human being.
Rob said: “Yeah, we have a pretty cool team. Jocelyn, my daughter, is enhancing it this year by including four structured (approx 1/2 marathon) training programs that are included: two trail races and two road. It addition, we’ll have team events that support the local community, such as Folsom Turkey Trot, Folsom Firecracker, and other East Sac area races. Basically those are races that we’d like team members to participate in, but that is totally optional.”
What’s unique about the group?
The neon pink and green jerseys that their members wear and make them stand out at a race.
The team accepts and has runners of all levels. Their group isn’t about being the fastest; they rather focus on team support and recognition for those who like to run and participate in group activities be that local or across the country. The group also celebrates AG winners along with those who simply PR in any given race.
The team’s end of the year celebration party is about all the runners in the team, as FF Roseville/Folsom has male and female “Athlete of the Year” Awards, race AG wins, and participation/volunteering at team events. They also have Boston Qualifier Award, Rookie of the Year, and Pink and Green contribution awards. Some of the prizes were embroidered backpacks given to runners who participated in six of the eight selected team races, as well as plaques.
Volunteering
Fleet Feet Roseville/Sacramento asks for volunteers at team sponsored events, tent monitor, aid stations, and other duties, but it is requested and not demanded.
What does running mean to Rob Schmidt?
“I believe that running has helped build new friendships, enhanced my health, and provided a venue of positive support and encouragement. Running with a team that embraces those values makes exercising and accomplishing goals a lot of fun. I run everything from road 5ks to ultra trail 50ks, and everything in between. I enjoy the side benefit of running outdoors in this wonderful environment we are lucky to live within. NorCal has a lot to offer and running allows me to experience it at a higher level.”
INFORMATION NIGHT: Join them on Thursday, January 3rd at Fleet Feet Folsom at 6:00pm for our kick-off meeting and first workout of the year!
What is the Racing Team all about?
Our Racing Team is driven by passionate coaches who lead weekly runs, and experienced mentors to help facilitate workouts. Through our Fleet Feet Racing Team, our coaches will facilitate year-round runs for participants to meet up, gather, and run together.
Team Details
Year-round program
Training plans for goals races
4 goal races strategically placed quarterly:
Lost Trail Half Marathon, Granite Bay, CA (Trail)
Parkway Half Marathon, Carmichael, CA (Road)
TBD
TBD
Two coached workouts:
Thursday @ 6pm
Saturday @ 8am
Meetup locations will primarily be in Folsom with occasional workouts closer to our Roseville location
Facebook private group access
Monthly emails with upcoming training schedule and updates
Printable event calendar featuring Fleet Feet Events and training
Team challenges and social events year-round
All racing distances are welcome!
Program fee: $150
6. FLEET FEET RACING SACRAMENTO
Having been a member of this group for two years, I will provide the information.
Info about Fleet Feet Racing Sacramento
As opposed to Fleet Feet Roseville/Folsom, runners who want to join have to meet the qualification standards to be accepted. To find out all the details, go to the team’s website http://www.fleetfeetracingsacramento.com/.
Having been part of Fleet Feet Racing, I grew as an athlete and I enjoyed giving back to the community, as well as making wonderful friends for life. However, unlike all the other teams in Sacramento, Fleet Feet Racing Sacramento requires their team members to volunteer at least three times a year, which is not hard to do, but for those runners who barely find time to run, they need to take into considerations the following commitment as presented on the website:
Commit to be active in Fleet Feet Racing practices, racing events, and social events. Membership does not preclude individuality. We recognize that each member has a specific set of running goals that may direct him or her to different races. However, visibility in Sacramento-area races with a focus on Buzz Oates RunSac Race Series events and attendance at team practices are an important part of membership.
Minimum number of races per year: 6
Support Fleet Feet Events Management events through volunteering a minimum of 3 times per year.
What’s Unique about Fleet Feet Racing Sacramento?
The competitive spirit, the drive to accomplish more as an athlete and human being, as well as good team support and strong runners who will inspire you to become the best version of yourself.
The Power of FOO at the Super Sunday race, where the energy and the support were amazing.
2. The power of orange, or FOO. New Balance has been a generous and wonderful sponsor to our team. Runners receive discounts on the New Balance shoes and merchandise.
3. Great end of the year party at a nice restaurant, celebrating the runners who have volunteered the most, but we did not have awards for the top athletes like Fleet Feet Roseville/Folsom. I think that would be great to have those awards added in the future to recognize our outstanding runners.
7. THE RIVER CITY REBELS, OR SIMPLY THE REBELS
E-mail interview with Andy Harris, founder of the group and with Bobby Carpenter, a passionate runner and the owner of Hot Yoga at Sunrise, during a trail run together on the bluffs by Hazel.
Info about The Rebels and How to Join
For info on this awesome group of runners who are one of our region’s best cross country male team, please visit their website at https://rivercityrebelsrunning.com/.
The River City Rebels are a Sacramento-based club formed in 1994 by a handful of local runners who liked training and racing together. The name “Rebels” fits both the club’s founding spirit and it’s ongoing philosophy of training hard, racing often, and always having a good time.
Info from their website: “We are the LEAST EXPENSIVE running club in Sacramento that has the most FUN! ONLY $25.00 to join and $40 for a family membership!
Your River City Rebels membership automatically enters you in the RunSac competitive division for 2019. Entering the RunSac series on your own would cost you $35, so membership is a real bargain!
You can also to fill out and mail the membership form with your dues by downloading it HERE. If you choose this option, please mail the form to: River City Rebels, P.O.Box 189667, Sacramento, CA 95818.
The Rebels after another successful cross country race. Lots of fun, great support , and camaraderie.
8. Buffalo Chips
Info about Buffalo Chips and how to join
I was not able to get an e-mail interview, but as most of you know, and according to their great website, the Buffalo Chips, are Sacramento’s oldest running club. They are a diverse group that includes competitive and casual runners, short-distance, marathon and ultra-marathon runners.
As George Parrott pointed out, the Buffalo Chips also supports a strong youth program with a separate youth coach and training series. The Tuesday night workouts for the Chips started in 1980 ONLY for women. The Chips was and still is strongly supportive of women’s fitness and excellence in sport with women’s marathon teams that have WON the team title at Boston 3X in the open and 2X in the master’s division and the National Championship at the marathon once. In the 1990’s Runner’s World named the Chips “the best running club in the United States.”
To find out more about the club, click here. Questions about Buffalo Chips Membership? Please send an email to membership@buffalochips.com. Click here to join or renew your membership. Make sure you are current to continue to receive all the benefits of membership. Don’t forget to renew your PAUSATF membership as well, at http://www.pausatf.org
Cross country race
“The members of the Buffalo Chips Running Club consider ourselves active participants in the local running community and the overall Sacramento metropolitan area through our contributions of energy and resources to promote a healthy lifestyle and positive changes in the lives of its vibrant population. Each year, we dedicate a portion of the proceeds collected from our membership dues, race revenue, and outside donations to promote activities and organizations that contribute to the well-being of our neighbors.”
Indeed, I have many friends belonging to this wonderful group of runners, and I can say that I am impressed by their friendliness, kindness, great attitude towards life and running, and their commitment to helping our community. Their 10-mile Buffalo Stampede yearly summer race is one of the best in our region.
9. Run4EVER
In 2015 after having completed CIM, my first marathon, I set up Run4Ever group as a way for us to keep in touch with each other after having met through the amazing Fleet Feet CIM training group. Please feel free to join it on FB and enjoy weekly inspiring posts about running, life, nutrition, and being a ninja- ha!ha!
You also can see at least two runs posted every week, especially trail running. As the name of the group says, I wish everyone to run 4 ever with joy.
Elisia de Bord was my first friend I started running with in the CIM training group. The funny thing is that we reconnected through running after we had gone through Graduate school together taking our Masters degrees in English at Sacramento State University. So grateful for the friendship.
Holly Macriss has also been one of my very first and dearest friends I started running with. Our first run together was a half marathon on the bike trail on a Wednesday, as I sometimes could not make the long weekend runs.
10. Other FB running groups
If you are a trail runner, you sure are covered.
Here are a few more running groups that you can easily find on Facebook and join: Folsom Trail Runners, Auburn Ultrarunners, Norcal Runagades, Rogue Runners, Ultra Training, Trail Whisperers, Auburn Area, Sierra Foothills Trail Runners, Canyons 100K , and Moms Run this Town, which has many chapters all around Sacramento and is focused on both road and trail running.
11. SRA Elite – Sacramento Running Association, which will be a separate blog.
How to join: only open to elite runners. Outstanding organization and Sacramento’s premier racing team!
After this thorough analysis of teams and clubs, if you are still not sure whether you wish to join a team, here are five reasons why you should choose a team/club in 2019:
The most compelling one is the camaraderie you will develop with the runners in your team, which gets you through fun and tough times so much easier.
Doing speed workouts and long runs together with your teammates is huge, especially when running a 20-miler and you feel like throwing in the towel and questioning your own sanity. Instead, running with others will confirm your craziness and even make it cool!
Giving it your best and running with passion and dedication in racing events while wearing your team’s apparel.
Having a coach, or a team leader you can check with regarding your progress, your injuries, or anything else that you wish to ask.
Staying motivated, inspired, and challenged for being part of a team that believes in you and supports your goals and dreams.
This blog does not contain all the clubs and racing teams in Sacramento, but the author Carmen Micsa has tried to give a detailed picture of the majority of teams and clubs out there.
Questions on joining any of these groups, organizations, teams? Please comment on the blog.
“Hollywood is hype, New York is talk, Chicago is work.”
Actor Michael Douglas
Chicago marathon is a big deal for the windy city and the spectators were cheering for us despite the rain. The approximate number of spectators: more than 1.5 million.
Although Chicago marathon was my sixth marathon that I ran in the last three years since I became a runner, this was my first world marathon and I could only guess what to expect from it before I toed the start line on October 7th, 2018. Some things about Chicago marathon were pretty clear to me just by reading the official program and information on the website. For instance, I learned that the Chicago marathon uses 1.1 million Gatorade cups on race day and 1.3 million water cups. I also learned that the warmest race day was 89 degrees, coldest race was 21 degrees F, and the last time it snowed during the marathon was in 1993.
My goal was to try to break 3:30:59, which I had accomplished at Mountains 2 Beach Marathon held in Ventura, Southern California on May 27th this year. I put in the work, but I also had to ask my coach to redo my schedule in September, as my left calf muscle was constantly aggravated by all the mileage and long runs. Everybody told me how much they loved the flat and fast course at Chicago, but I had my doubts , since running on flat terrain is not my cup of tea. My neighborhood is surrounded by hills and I love the energy and bounce that I experience when running up and down the hills, but I tried to believe in the flat course.
BEFORE THE MARATHON – WALKING AND EXPLORING CHICAGO
Besides running my first world marathon, I was excited to travel with my awesome friend and best training partner Andrea Brizendine. We were going to stay with my good Romanian friends Magdalena and her wonderful family, which was another highlight of my trip. The Friday before our marathon was a little rainy and our plan was to go to the Expo to pick up our racing numbers and soak in the atmosphere of a world marathon, as well as explore Chicago. At the Expo, there were lines everywhere, but especially at the Nike store, where everyone wanted to buy the official merchandise, since Nike was the sponsor. Even trying to take pictures with iconic signs meant standing in long lines, but we were excited to be surrounded by runners from all over the world who had to travel so much farther that us. The energy flowed in waves through the large room filled with merchandise, vendors’ booths, and big Chicago marathon signs, which added to our excitement, emotions, and gratitude of having qualified and running a world marathon.
Our picture at the Expo right before entering the huge room, where we needed to pick up all our marathon goodies.
Wearing the Chicago marathon T-shirt at the Expo.
Around noon time, we made it to the Art Institute of Chicago located in Grant Park, which was also the start of our marathon. We loved exploring the museum and enjoyed the exquisite art exhibit.
Fiberglass dog statues like this one in Grant Park close to the start line are part of the campaign to pay tribute to the canine unit, honor fallen Chicago Police officers.
Andrea and I loved walking around Chicago and relished the unique and diverse architecture, as well as the Chicago River. By the end of the day on Friday, we had walked 10 miles, so we knew we had to stay off our feet on Saturday, the day before our marathon.
On Saturday, we had to say good bye to my wonderful friend Magdalena and her family, but not before they took us to Benedict’s, a neighborhood restaurant where everyone is familiar, as the advertising says. The warm family atmosphere, the fresh food, and the attention to details made our breakfast together special. I also had the best vegan Quinoa pancakes and gobbled up all three of them, since I needed my carbs for the next day’s marathon.
With my wonderful friend Magdalena the day before our marathon. Staying at her house was quite special and we felt at home.
We spent the rest of our Saturday taking the architectural river cruise, walking by the river, and learning about the unique and eclectic Chicago architecture. In the evening, we got our marathon clothes ready and we both created flat Carmen and flat Andrea, which is something we runners do, as we prepare our marathon clothes, shoes, gels, race number, etc. We also did our carb loading at the hotel’s restaurant and admired Chicago at night with its twinkling lights spreading shear magic across the Chicago River. The many bridges arched their backs across the water and filled my soul with infinite dreams. They also made me think of the transcendence nature of each bridge and how they connect us to the other side of what’s truly possible when we believe and put in the work. I felt peaceful and not nervous about the next day’s marathon, but I did not feel any strong vibes about my race, which meant surrendering to race day with the ever-changing weather prognosis that constantly turned rain to sun and sun to rain. We also got to talk to our wonderful coach Robert Ressl-Moyer who called my cell phone to wish both of us good luck and go over some strategy with us, such as tucking in behind other runners to shield ourselves from the rain and wind. We both found out that this was not easy to do on the course, but that’s what racing a world marathon means: adjusting and learning.
Chicago at night as viewed from our Holiday Inn newer hotel right by the water.
RACE DAY – SIXTH MARATHON AND FIRST WORLD MARATHON
Although Andrea and I had a large room with two spacious queen beds, we did not sleep very long or well, but we woke up ready to greet the cloudy, overcast marathon day that had a new weather forecast for us: rainy and temperatures in the low 60s. We both decided to call a Lyft due to the rain and not wanting to walk in the dark, even though our hotel was only 1.2 miles away from the start line. The Lyft took about 10 minutes to get to our hotel. Runners filled the hallways and the elevators. Most of them had their luggage ready and some had their children with them. We had decided to hold the hotel hostage, so to speak – ha!ha! and planned to return to our rooms right after the marathon to take our showers. Our Lyft driver was very nice and dropped us off right in front of Grant Park, where Police cars roamed around to direct traffic and oversee the security of the marathon and its participants.
Andrea and I before the race while waiting in long lines for the bathroom. It was raining lightly and it was overcast, but the temperature was in the low 60s, so not too bad.
At the start of the Chicago marathon before checking out my bag.
Andrea and I were both in the same coral, but had to walk/run all the way to the Buckingham Fountains to check in our marathon bags with our jackets and other things that we needed at the finish line. While Andrea was in line for the bathroom, I went to check in our marathon bags, after which I texted her to go to our coral, as it was getting close to 7:20 a.m., when we had to be in our coral before the marathon started. I ran for about half a mile to make it on time and to position myself to start with the 3:35 pacer group. Andrea and I were separated, but we knew we would find each other either on the course or at the finish line, since we both had different racing goals.
THE MARATHON, THE RAIN, THE CROWDS, AND THE ANGRY CALF MUSCLE
Before I had time to fully prepare, I started to run. The marathon had begun and I already had the sensation that I had to go the bathroom, but luckily, it was just a false alarm. I kept the pacers in front of me, as I tried to stick to my plan of running slower at about 7:55 pace for the first three miles. I held myself back as much as possible and in less than two miles I lost the 3:25 pacing group from sight. The crowds were cheering and braving the rain with colorful and large umbrellas. As I ran and came close to the white lines on the road, I had immediately realized that they were slippery and that I had to stay away from them by all means.
As soon as I hit my 5K time, I felt a little bit behind with my gross marathon time, but also knew that the clock was not accurate based on our start time. However, I also realized that my GPS watch was quite inaccurate, as many runner friends had warned me. At one point before I even hit six miles, my watch was showing that I was running a 5:40 pace mile, which happened to my friend Andrea as well. I panicked a little bit, after which I had decided to relax and feel the pace, while watching my feet and paying attention to the aid stations to get my water cup and avoid slipping and falling.
With over 45,000 runners and approximately 1,700,000 million spectators, the course at Chicago marathon was flat and varied, as we ran through 29 neighborhoods. I looked around me, trying to recognize various parks, such as Lincoln Park, where I visited their free zoo exactly 11 years ago, when I first visited Chicago with a friend of mine. The crowds were ecstatic and cheering loudly for us. I tried to smile as much as possible, while trying to run under 8 minute pace per mile, but I had a few miles that were 8:10 minute miles and was not quite feeling this race. Yet, I kept on smiling and telling myself that I always get a second wind and that during my second half of the race, I should be able to pick up my pace. Well, it didn’t quite happen that way, but let’s keep moving on through the half marathon point, where the rain started to come down a little harder and I encountered some wind – nothing too drastic.
Amidst the spectators cheering for various runners from Mexico, Italy, Japan, Germany, and so on, I could not find the pace I needed, but I stayed optimistic and kept running and splashing through the puddles, or trying not to. Around mile 14, my left calf started to tense up and hurt me. I had run on a tight calf muscle for the whole summer during my Chicago marathon training cycle, and although I took my homeopathic cramping pills and I had put a special muscle cream the morning of the marathon, the pain and struggle were real. I slowed down my pace and hoped that the pain would leave my body, but it continued to bother me, after which both my gluteal muscles started to hurt and be painful.
By the time I reached Chinatown, my pace was in the mid 9s, which was definitely not what I wanted, but I had to honor my body and the fact that I did not want to get injured, since I had to run my second world marathon, New York City, which is so hard to qualify for. As soon as I hit miles 20-21, I felt relieved knowing that it would be over soon. The energy of the crowds in China Town was inspiring and invigorating. I started to cry with joy and relief that my father was there with me in spirit. The sign “Welcome to China Town” gave me the reassurance that I would finish this marathon with a little bit of a struggle, no PR (personal record), but with a heart full of gratitude for being able to run with joy and love for my father who was always proud of me and had taught me to never quit and keep on going. The Biofreeze area was on the side and I was sure tempted to make a quick stop like other runners and get a little bit of pain relief from their quick spraying, but I wanted to keep on running, as I was still hoping to qualify for 2020 Boston marathon based on the new faster time, which needed to be 3:50.
The last six miles of the race were not memorable in terms of the surroundings, but for some reason, I managed to stay steady and run at around 9:15 pace, or a little faster. The rain had stopped, but the roads were still slick and I could feel the hat and clothes sticking on me and keeping me cool. As soon as I saw the tall skyscrapers and the crowds cheering even louder, I knew that I was getting close to the finish line, so I focused on my form and ran over the last hill that had 400 meter sign next to it at a decent pace. By now, I could hear the crowds and knew that the finish was in sight. In most of my past races, I had been able to finish with a strong sprint, but that day, my body gave me just a little faster pace and no sprint. I crossed the finish line in 3:49:35 just enough to qualify for Boston. I could tell that my body was exhausted from all the pushing and coaxing I did, so I walked slowly towards the volunteers with the marathon finisher ponchos they were handing out and got mine.
At the finish line before getting my finisher’s medal.
Trying to smile through the pain and rain. I was grateful for another finish and the fact that unlike other runners who had issues, I did not have to stop or walk. I still ran a decent race.
Within just a few minutes, my friend Andrea had appeared next to me after finishing a strong race with a 3:45:06 time, which made me very happy, knowing that her body stayed strong, after she had come back from injury. We hugged and celebrated. She saw that I could barely walk and that I looked a little lost, She told me to wait for her while she would get our bags from the check-in area. I needed to go to use the bathroom right away, after which I grabbed the special Goose Island beer they had for us and chugged it all down. I was drained, drenched from the rain and I was thirsty and hungry. Andrea also told me that as I took off my wet hat, my hair was a mess sticking out in all directions, as if I had little antennae, but I did not care about my hair at that moment. I hoped my calf muscle would recover and we both wanted to get to our hotel, to take our shower, and check out.
The roads were blocked, as many runners were still out on the course, so we started to walk to our hotel. Andrea felt much better after the race, so she was walking fast, whereas I could barely drag my feet. We made it to the hotel and I sure felt better after taking a hot shower and changing into dry and warm clothes. The hotel receptionist was nice to us, even though we checked out at 2:45 p.m.
What an adventure my first world marathon was and here are the 10 lessons I learned:
World marathons are unique, large, and unpredictable, because the logistics are more complex than smaller marathons.
Don’t despair if you don’t hit a personal best time at a world marathon and have a back-up plan for a smaller marathon, as running with thousands of people is fun and scary at the same time.
My friend Andrea loves to strength train and due to an injury, she had to run less miles, did no GMP training runs, and she did only a few longer runs, but not your typical five-six 20 and 22 milers. Thus, running more is not always better, but making sure you do specific strength training, which for me it is for my gluteal muscles, at least twice a week, is paramount to having a strong marathon and a happier body at the finish. Less is more sometimes, even though running more miles gets us better prepared for marathons, but not if it means having no time to devote to strength training the body to last the entire 26.2 miles.
Prepare for the goal you want to hit in the race during training, but also let the day of the race tell you how to run and whether plan A for the race is feasible, or whether you need to go to plan B, or even plan C.
Soak in the crowds and the surroundings to enjoy your special world marathon.
Smile big and run with JOY and GRATITUDE, as runners from all over the world had to work hard to qualify for a world marathon race and know that you already are making your country, your town, your family/friends, and your coach proud.
Be prepared to wait in long lines, so arrive early to navigate the crowds and check in your bags if you have any, or you will be like a runner I saw on the course running with his marathon bag on his shoulders.
Follow the blue line, which is the line drawn on the ground used to measure the course to avoid running extra. My friend Andrea did this, as she heard some runners talk about it, whereas I kept my eyes ahead to see if the runners were making a left or a right. I did not add too much to my marathon distance, but I had to stay focused and run the tangents.
Announce yourself when picking up the water cup, as it tends to be crowded and runners can trip over each other. Also watch your steps, as there are cups on the ground and it is slippery, especially on a rainy day.
And last, but not least don’t forget to cherish your finish no matter of the time and to celebrate with beer to replenish those muscles with good carbs and some B vitamins.
My pictures during the race and the plaque of my first World marathon. My goal is to run all six world marathon and to get a plaque and the big six star medal for all. Happy feet!
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!
This week is quite big for my runner friends and myself. I will be running Chicago Marathon this Sunday, trying to break 3:30 and many of my friends will run the famous Urban Cow half Marathon in Sacramento. It is no secret that I love races. I run stronger and faster than in any of my training runs and races bring out the best in me as a runner and human being. I love the energy, chasing goals, the taper and how fresh my legs feel, seeing new scenery, meeting new runner friends, smiling, staying focused, and kicking it at the finish line, which seems to be my specialty. My legs forget that they are tired and carry me through at a speed that I wasn’t even trying to hit. During races, my mind and body are in sync. To me, the doubt or any fear of failing morph into a solid belief that I can do it. I can hit that PR, if I remember my own 10 tips to have a great race.
I love to take pictures during my training runs and this 20-mile run was not easy on tired legs. I did not hit all my GMP paces and had to make a few stops, but I am smiling knowing that in races, I will be ready to run like a ninja, as my friends call me.
10 Best Tips to Hit Your PR
Stay grounded and don’t push your limits way past your training.
Stay humble, as every race can bring unexpected turns of events, especially marathons, where we certainly need to have a few plans and goals in mind rather than only our plan A.
Take in deep breaths and think positive thoughts.
Smile every mile, as research shows we run up to 2% faster, and, of course, we will have better pictures.
Learn how to surf on the top of the wave, meaning that you cannot get knocked down by the wave of excitement. Instead wait patiently to catch the best wave, meaning you have you pacing strategy in place early on in the race and do not get caught up in a frenzy that you will regret later.
Run with relaxed intensity and purpose, as my friend Jeff Oberlatz said.
Find Your Magic Number for every distance. For me, running 2 miles 10 to 15 seconds slower during a half marathon and 3 miles slower during a marathon seems to be magical, as after that I can dial in and feel strong the rest of the race, passing many runners at the end.
Running strong and with energy left towards the finish of M2B marathon with a big smile on my face. Running with joy!
8. Pick up your pace at the end, as you know exactly how many more miles you can sustain a faster pace.
9. Draw energy from the crowds – not too much, not too little, but enough to propel you and help you obliterate pain or doubt in your body and mind.
Smiling big for the photographer while conquering a steep hill during a 6-mile trail race Blood, Sweat, and Beers, where I finished 10th female overall and second in my age group.
10. Run within each mile all the way to the finish and stay in the NOW, as marathons truly teach us humility, tranquility, and living in the present. Namaste!
What other racing tips do you have and would like to share?
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!
“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!
