Most sellers getting their home ready for the market have consistently heard one word from their agents: declutter. Why is clutter bad? It obstructs the view for your potential buyers, as well as it diminishes the size of the house. The solution to sell for top dollars and not hear about clutter anymore is outlined in a great and practical book I read recently.
I found many answers to this question by reading New York Times Best Seller The Life-Changing magic of tidying up – the Japanese art of decluterring and organizing.
The author of this practical and powerful book is diligent to point out why people fail to declutter their homes using old methods of cleaning and organizing,,
TOP 10 TIPS TO TIDY UP & DECLUTTER
The book inspired me to get rid of too many clothes I don’t wear, like, or need anymore.
Here are my favorite top ten tips from Marie Kondo’s book, which I have enjoyed reading and has taught me a lot about cleaning, organizing, and decluttering, which I will apply to my own home.
Kondo starts her book by pointing out that changing one’s habits depends upon changing one’s way of thinking.
Her statement: “If you tidy up in one shot, rather than little by little, you can dramatically change your mind-set” has come as a revelation, but also as an obstacle to people who really have a lot of stuff. Kondo adds that by using this method, people are able to keep their space clean afterwards.
Storage methods provide superficial answers to the clutter, so get rid of things and don’t focus too much on storing and re-storing.
Another new concept to me, was tidying by category and not location/place.
If we need to understand clutter and declutter, we need to apply Kondo’s astute remark to our daily lives and activities and really start discarding and disposing of things, instead of worrying that we might need them one day. Kondo says in her book: “Effective tidying involves only two essential actions: discarding and deciding where to store things. However, discarding comes first.”
How does discarding work? Kondo believes that every item that does not bring us joy anymore needs to be discarded, unless we really use and need that object. When discarding, clothes are the easiest to deal with and photographs are the hardest. With this in mind, Kondo suggests that the order or sequence to tidying up should be: clothes, books, papers, miscellaneous items, and mementos.
Since discarding makes tidying up a smoother process, Kondo says: “to truly cherish the things that are important to you, you must first discard those that have outlived their purpose.” Great lesson to follow!
Get rid of “Just because,” Kondo points out, which means that people live surrounded by clutter and things they don’t need out of fear that one day they might need them.
When it comes to disposing of sentimental items, Kondo remarks that we cannot live in the past. Instead, the joy and happiness come from living in the NOW moment.
And last, but not least, decluttering and tidying up, according to Kondo means to reset your life and settle your accounts so that you can take the next step forward.
As wonderful as this book is, sellers need to know one thing: declutter should not be a dreadful chore, even though it is not easy to tidy up. Instead, declutter should be a means to attract more joy and more buyers willing to pay top dollars for a tidy house that will be appealing and attractive.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“The best way to relieve stress is not yoga or meditation – although those can be wonderful – but human contact. We need each other.”
Maia Szalavitz, The Sun Magazine
Although running is a wonderful activity to do solo, because it is a great way to problem solve, meditate, and reflect on life, running with your friends can be fulfilling, fun, and make those miles pass by quickly. To me, running with fun and interesting friends has been especially valuable during the long runs, as well as when doing trail running. The chatting, the laughter, the multiple perspectives on life and running have made me look forward to my runs with my amazing friends and training partners.
Holly has been my first running partner. We connected through the Fleet Feet training Facebook page and we became friends. It is always lovely to run together!Although we went to graduate school together, Elisia and I became friends during my first CIM training with Fleet Feet in 2015. We ran many of our long runs together and had fun and interesting conversations. I am so happy that we reconnected through running.
10 REASONS RUNNING WITH FRIENDS IS MORE FUN, INTERESTING, AND CHALLENGING
Running is a social experience and making new friends who love running as much as we do makes running much more enjoyable.
Running is simply more fun when doing it with your running buddy/training partner, or doing it with a big group.
My wonderful friend and favorite training partner Andrea and I jumping with joy during an easy run through Ancil Hoffman, or what I call my slice of Paradise. Lots of joy and excitement.
3. Running with a good like-minded friend can make you step outside your comfort zone, such as adding push-ups after your runs, or doing squats and lunges at the bottom of a hill. My friend Cheri, who teaches an awesome core class at Cal Fit, inspires me to get those push-ups done.
After Cheri saw lots of my running posts and jumping pictures, she played around with her phone and came up with a brilliant way to take high jumping selfies. She set the phone on the 10 second timer and placed it on the ground, making our jump look really high. Fun photography I-phone trick that I would not have learned had I not met Cheri and started running together.
4. We all have a love-hate relationship with speed workouts on the track, but doing it together as a group makes it so much fun and challenging. Being on the Fleet feet Sacramento racing team, I get to train with the team on Tuesdays for our track workouts and long runs during the weekend. When I see my team mates run strong, I am motivated to run strong myself.
A fun evening doing speed workout with my Fleet Feet racing team. Josh and Tracy are much faster and stronger than me as a runner, which motivates me to strive and reach for more.
5. Running with others is beneficial to our emotional well-being, as we can talk about our successes and injuries to people who might have similar experiences and can be supportive of our journeys. The key, however, is balance, as we do not want to bring everyone down with our injuries. Instead, we want to find ways to be positive and encouraging of our running partners.
6. Trail running is the best to run with others for various reasons: company, support, strength in numbers in case a bear or mountain lion cross our paths, and the fun of being together in nature.
Having become part of the Trail Mix family of dedicated trail runners in 2016 has been the most amazing experience for me, as I have met incredible people and have explored new trails I never knew that existed before.Exploring the Auburn Confluence trails with Adam and Aaron. Adam and I have been on the Fleet Feet Fit and now on the Racing team together. He has also been an amazing training partner in 2016 when I trained for the CIM (California International Marathon), my third marathon.
7. Running with others gives us a different perspective on life, as talking about our ideas, problems, and challenges with our friends can bring solutions and answers that we could not have found on our own.
8. Running and training with a group, such as my racing team, can infuse more meaning and purpose into your life, as well as unveil life’s pure joys.
My team mates from Fleet Feet Sacramento Racing team, which I have joined last year in December after running my third marathon and having a great year with a few age group wins in races.
9. Running with others makes us more accountable, which is paramount to our success in life and sports.
I have run most of my 20 milers with my wonderful friends from FF Fit who kept me accountable and made me enjoy those 20 mile training runs for CIM.
10. Running with others brings the concept of togetherness to a new level and makes us happy, content, and physically and mentally healthy.
Karen and I became wonderful friends during the Parkway 20-mile race that we both ran before the CIM. This picture is at the start of the CIM marathon in 2016. Grateful for our amazing friendship.
And when in doubt of whether to run or not to run, simply reach out to your friends who will help you stay on track. Also remember: running is a two-way street, which means that your friends are there for you and you will in turn be there for them. All for one and one for all – my favorite musketeer mantra.
“What do we live for, if it is not to make life less difficult to each other? “ George Eliot, Middlemarch
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
When I first came up with the name of my blog, I felt pretty good about it and even gave myself a pat on the back for it. How appropriate! I love real estate and running, so running for real estate was created.
RUNNING FOR REAL ESTATE
Last weekend, I had the chance to literally run for real estate. I ran from home to a house in Carmichael that one of my out of town buyers was very interested in. I put my MLS key inside the pocket of my water hand held bottle and off I went all giddy at the thought of putting the title of my blog into practice. I felt like an inventor who is about to test his/her own creation after all the hard work that went into it. I felt like being a runner and real estate broker with a bigger purpose. I felt like a super efficient business woman mixing work with running. It was great to be able to do that.
Once I arrived at the house, I took a great video of the neighborhood and the house for my pre-approved buyer who was looking to move to Sacramento. Later that day, we made an offer on the house, but the buyer did not accept the seller’s counter offer, so we’re looking for other homes.
Speaking of running, good shoes are always a necessity. My company Dynamic Real Estate is the proud sponsor of Soles4Souls and we collect shoes that get sent out all over the world. Many thanks to everyone who donated and please keep the donations coming so that people all over the world can explore their environment in their new shoes.
10 Tips on buying a home sight unseen:
When buying rental properties, it is easier to buy something based on capitalization rate, as it is all about return on investment. Thus, having your agent take a video of the area/neighborhood and the house will be enough to help you with the purchase.
Videos can be great, but doing your own research regarding the neighborhood, schools, freeway access, shopping, public transportation, and parks is key when deciding to make an offer on a house that you have not personally seen inside.
Make sure your agent is honest and can share his personal opinion about the house, as if he/she were to purchase the house for themselves.
Ask your agent the following question: “Would you purchase the house if you were me?” “Why? Why not?”
Ask more questions about the location of the house, such as busy street, proximity to shopping, transportation, etc., because the video is just not enough in making the decision.
If making the offer first and then seeing the house inside once the offer has been accepted, which is not recommended for buyers planning to live in the house, unless they are very familiar with the neighborhood and floor plan, be open-minded. Reality is sometimes different than a short video.
If making an offer on a house just like I helped many international and out of state investor buyers without seeing the house till after close of escrow, make sure you obtain a thorough home, pest, and roof inspection to know what’s in store for you. Even with those inspections, there might be items such as the roof, or heating and air that will require work, so be prepared for future repairs/remodeling.
Make sure you hire a good property management company that will get you a good tenant and help with the maintenance and repairs.
Arrange to see your investment property shortly after close of escrow if possible. I helped my mom buy a house this way in Savannah, GA and she only got to see the house a year later. Luckily, she liked the house and was happy with her investment property.
Enjoy the adventure and find trustworthy professionals who can help you purchase the right property.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“When you reach a dead end road, don’t despair. Instead, watch the sky, the swimming clouds, and the narrow paths that open up. After this exploration, pick yourself up and elevate your soul and mind with jumping joy.” Carmen Micsa
Jumping with joy!
Let’s be honest: it is always more fun to run with friends, especially those long runs. Yet, many times we need to run on our own for various reasons, such as time constraints, pace desired, coming back from an injury, and so forth. This Thursday, May 11th, I had a terrific solo 6-mile run in the high 8s and felt so great after not having run for more than a month due to my tendonitis. While running, I usually listen to some of my favorite podcasts, such as The Hidden Brain, Runner’s World, The Moth, The Nutrition Diva, and a few others. This time, I was ready for a selfie running video, as an idea came to my mind. I wanted to explore running and exercising alone and how we can make it fun and exciting.
During my solo runs, I love to stop more often and capture the pretty views that unfold in front of me.
I took this picture at Ancil Hoffman Park on Good Friday before Easter. Only after I looked at my picture, I saw the divine cross burning in the sky at sunset. I was thrilled with my discovery and took my time before getting back to my run.
Ever since I got into running, I felt that I needed to test my body and lungs on my own first. From that first day in 2015 when I ran down the street from my house for half a mile, or so, I have discovered different ways to enjoy my solo runs. It wasn’t always easy, since I am quite a social person and love company, but here are my 10 ways to make your runs solo more fun, interesting, and challenging.
Turn your solo run into that much needed mediation in motion, which is why it is good to leave the headsets behind sometimes.
Listen to interesting podcasts that you like, which feels like running together with an intelligent, fun, and well-read friend.
Make an appointment with yourself and write it on your calendar. You can write something like: “Running 6 miles tomorrow around Ancil Hoffman Park with my new podcasts to listen. ” By penciling the run on your calendar, you won’t dread going by yourself. It will almost feel that you are meeting someone and you have to stick to the schedule and be punctual.
Combine workouts, such as speed workout with hill repeats, one of my favorite combinations. Another combo I like is tempo run on a hilly course.
Wear a silly hat, or piece of costume around the holidays (Christmas, Halloween) and enjoy the smiles you get from other runners and walkers, as well as from the drivers passing by you.
Wearing my Santa hat and my Christmas top.
6. Find a new running route and create as many different routes around your neighborhood to have choices and be excited to get out the door and start running.
7. Solve whatever problems you are having during your solo runs and you will be amazed at your creativity and ease of finding the right answers and solutions.
8. Stop to talk to other runners and make friends, or even run together just like I did in Las Vegas when I met two wonderful guys from Canada. We ran down the strip up to Mandalay Bay Casino and Resort and it was wonderful to chat with them and run together. We have stayed friends and are connected on Strava.
Picture in front of Paris, Paris with my new running friends. They were kind, fun, and interesting to run with! They had the right pace, too! Runners are the nicest people!
9. Allow yourself to be poetic and philosophical when running in beautiful places. I love writing little poems in my head, coming up with my own quotes, which makes my run quite exciting and interesting.
10. Give yourself a weekly challenge, such as taking a beautiful pic of wild flowers, animals, taking a selfie jumping picture, etc. You can do the same challenge a few times that week and that will give you even more purpose and something to look forward to besides your tempo run, speed workout, or easy run that day.
Besides making your solo runs more interesting as I mentioned above, there are also three gifts that come from running alone:
In other words, running alone should be practiced weekly for all the reasons above-mentioned and many more that you might have yourself, as well as to become mentally stronger for your races when you are mostly likely to run by yourself surrounded by the other runners.
Running alone is the gift of solitude and peace that your soul needs on a weekly basis to recharge itself.
Running alone is also the gift of gratitude, as it will teach you to be more humble and grateful for that great running friend and partner who helps you pick up your pace and lifts up your spirits the days you do run together.
Running alone is the gift of good health and extended life, as it will offer you so many physical, mental, and spiritual benefits.
And to find out how running with others will make you a stronger and happier runner, stay tuned for my next blog.
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!
With our Sacramento real estate market getting hotter, many first time buyers and investors will turn their interests to condos and townhomes for a few reasons: they are more affordable, require less work, as some of the exterior and roof repairs are covered by the Home Owner’s Association, and offer more security features, especially the gated ones. When I showed a condo to my cash investors last week, they asked me: “What is the difference between a condo and townhome?” Excellent question!
Just listed! Great condominium close to Sac State, Arden Fair Mall, and downtown!
CONDOS AND THEIR FEATURES
According to the article below from Realty Times, “a buyer of a condominium owns his or her individual unit, plus a percentage of the surrounding property, including land and any amenities on the property (The word “condominium” is Latin, meaning “common ownership” or “common control”).
Common areas include stairs, driveways, walkways, hallways, parking lots, and Home Owner’s Association amenities, such as pools and club house.
Only few condos have garages; most of them have shared carports.
TOWNHOMES AND THEIR FEATURES
As opposed to the condo, the townhome has a very distinct characteristic: owning the ground underneath the unit and having their own roof. Additionally, some townhomes look like a detached home and have garages, which is not that common with condos.
When I first got into the business, my first sale was a condo and then I kept selling quite a few others, so my nickname was “the condo queen.” I learned about each condo complex and sold a few townhomes, too. I am helping one of my clients who bought this condo with me 17 years ago. She used it as a personal residence and then turned it into an investment property. Thus, condos or townhomes can make great financial sense in a hot market, in which it might be hard to buy a home.
For more info on my new condo listing, check out the virtual tour, and feel free to call me for a viewing. This one will go quickly!
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!
“Life is like riding a bicycle. To keep your balance, you have to keep moving.
Albert Einstein
My Biking Background
Before I became a runner, I used to love to bike places by myself and with our sweet kids who learned how to bike before they turned eight years old.
The kids and I doing a short bike ride around the neighborhood at the beginning of 2017.
I also used to bike to Sacramento State University when I did my Masters degree and loved the no parking hassle and getting my exercise done at the same time. I have also done a few century (100 miles) and 100K rides for Diabetes Tour de Cure in honor of my dear father.
After a long 10-hour century ride. I used to always get lost and my family worried about me.
Running and Cross-training
Yet, once the bug of running took a hold on me in 2015, I started to neglect my Specialized Women design road bike. With a sticker on the middle bar that reads in Japanese calligraphy, self-moving vehicle, my bike started collecting dust in our garage, because I had found pure joy and more freedom in running, not to mention an excellent way to burn roughly four times more calories. I was thus preoccupied with my running Lunar 8 Nike shoes and my Brooks Cascadia shoes and following my training schedule provided by our racing team coach. At first, I was running 4 to 5 days a week, but then I increased to 6 days a week to cram more miles and get stronger, and yet more prone to injury.
Overusing our muscles doing the same repetitive motion will certainly lead to injury sooner or later, which happened to me last month in March after a tough track workout. Thank goodness, I can now start back running wiser and stronger after my tendon has healed. As I biked 20 miles today, I kept writing in my head, while feeling the wind, smelling barbecue meat cooking on the grills the day before Easter, and watching the swollen and swift American River on my left side.
My 20-mile bike ride today instead of my 20-mile long run, as I need to build back up slowly with my running and marathon training for Mountains to Beaches at the end of May.
I even imagined a funny conversation between my bike and I that went this way:
Bike: “So, now I am good enough for a 20-mile spin, because you can’t run in your snazzy Lunar Glide shoes, huh?”
Me: “Uhmmm! You know you have been my first love ever since childhood.”
Bike: “Yeah? And running is your hot lover who gets you high all the time.”
Me: “Nonsense. I just love to run and maybe my Lunar Glide shoes and you can be civilized and share the roads and trails from now on,” I replied while listening to the Runner’s World podcasts.
Bike: “I guess we can… Pedal harder! You can get a biker’s high without getting too tired, or too winded!”
Me: “Sweet! Maybe biker’s high is a little more real than unicorns.”
While biking and not getting tired, I also came up with five reasons biking and running can be best friends:
Biking is a fast and great way to do intervals and hills with less pressure on our body.
Biking can be done during a class indoors no matter what the weather is like, or outdoors for more sunshine and vitamin D.
Biking can be a great training partner during off season, during an injury that allows you to bike, or just as an addition to your rest, easy days.
Biking will build up your stamina and endurance, as well as provide excellent cardio benefits.
Biking and running can become best friends and help you with that PR when running your next race.
As for me, I have decided to balance running, biking, playing tennis, strength training, and aqua jogging to avoid injuries. Running 5 days a week should be enough. Running and swimming the same day if I choose so can give me two intense cardio workouts and less stress on my joints and body. It will feel as if I am training for a triathlon and maybe one day, I will actually do one! Cheers! Happy feet! Happy pedaling!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Romanians (Yes, I am Romanian American and quite proud of it) have a great saying: “smart people learn from the mistakes of others, whereas not so smart people learn from their own mistakes.” I would love for you to learn from my mistakes and know that learning from your own mistakes is unavoidable. Besides, when things happen for the first time, it has little to do with your intelligence level: it has to do more with life’s constant element of surprise, or what I like to call an ocean wave sweeping us off our feet when we are least expecting it.
Balance
One of the things I think I am pretty good at is balancing my busy parent, professional, intellectual, and athletic life. I feel that I can juggle things, because I use my calendar well and try to write down all appointments, all my to-do lists, and still have room left for fun activities. I also found out that as a runner, balance is key. I need to balance my workouts, the time on my feet, as well as make room for tennis and strength training. But what happens when you become a little too confident in your running abilities? Well, you tip the balance scales to the heavier training cycle of running, so you start doing two runs a day even after a race you did the same day, which I have done and felt great at the time. You know that your form is good, so you won’t get injured, but overuse injuries can creep up upon us. Our bodies take the beating up to the point of quitting, so that’s when we start having problems.
Five worst running Injuries I have had in the last two years
I always thought I had a stronger body than my body really is! And, yes! I am an optimist who likes to wear the rosy glasses often. Moreover, just because I have played tennis for 22 years and never got injured is not enough to proclaim the Herculean strength of my body. As a matter of fact, once I started to run in 2015, I realized how many weak areas I had in my body, starting with the ankle which I injured in my first month of running due to poor form and improper shoes for my feet (I was wearing the low Altra shoes that offer no support to our ankles), but bounced back in 4 days. Then the knees pointed out to me that I had developed IT band syndrome, when I felt pain on the side of my knees and runner’s knee when my knees hurt right below the knee cap.
My first half marathon Run the Sly in 2015, my first year running. I wore the copper fit knee sleeves to protect my knees from hurting, especially during longer runs.My first CIM marathon that I finished in 4:13, even though I pulled my groin muscle at mile 18 and had to slow down.
Although I always ran with my knee sleeves on for about a year, as if they had magical powers, I had discovered that I could run without them with no pain when I forgot to put them on. That day I ran freely without any “crutches,” so to speak and felt like Forrest Gump .
Next injury took me almost six months to clear, as I had developed Planter Fasciitis after buying running flats that had a lower heel drop than I was used to and due to my tight calf muscles. Every morning, the sharp pain in my heel felt like walking on needles or stepping on a nail, but once I started my run, I was pain free and kept on going.
Towards the end of 2016, I also developed a mild form of shin splints, with pain running up the inside of my lower legs. Shin Splints can happen to runners whose feet maintain ground contact too long, or if the foot lands too far in front of them. Higher mileage will also contribute to shin splints.
My fifth injury came on totally unexpected on March 21st, 2017 after I did some intense speed workout on the track. I did 4 mile repeats and felt great until I got home and started to limp badly. My husband asked me if I twisted my ankle, or my foot. I said “no.” My speed workout felt wonderful as always. I just didn’t know what happened, but I was sure I would be like brand new by the morning. And, yes: my rosy glasses were on. I had no clue that I had developed one of the worst injuries that only affects 0.6 percent of runners from what I have read – see how special I am?
I had developed peroneal tendonitis on my right foot, which is extreme pain on the outside area of the foot right above the ankle. Unlike all the above-noted injuries that never stopped me from training and running races, this one left me limping and unable to run. Yes, I was smart to stop running, while resting and icing, but it was mainly because my injury forced me to do that. I have not run in two weeks, doing aqua jogging, stretching exercises, and foam rolling.
After two weeks of rest and doing aqua jogging, Pilates class, and core exercises, I have tried acupuncture http://www.acupunctureinsacramento.com for the first time in my life to attack the tendon and be able to restart my Mountains to Beaches marathon training coming up on May 28th in Southern California. It worked so well and I highly recommend it, but check about your injuries with your doctor first.
Although the article below talks about 5 most troublesome running injuries, which I had all, my sixth running injury comes and goes depending on how long and intense I run. I have had piriformis syndrome on and off, which is simply pain in the gluteal muscles, making it hard to maintain a certain pace, once it kicks in. I like to call this injury a kick in the butt, not figuratively speaking, as that’s the area that hurts and slows me down.
When it comes to healing all kinds of running related injuries, I recommend reading James Sullivan’s advice below and then read about my healing methods.
CARMEN’S 20 HEALING METHODS FOR THE ABOVE-MENTIONED INJURIES AND ADVICE:
Listen to my body and address the issue promptly.
Read many running books and changed my running form after reading the Chi Running book by Danny and Katherine Dreyer. I highly recommend it, as I was able to apply the lessons and improve my form and speed.
Read about the injury and take action to heal the body while running, if safe to run.
Changed the type of shoes I wore and currently run in the Nike Lunar Glide 8, which are better for my feet.
Changed my running shoes every 400 miles to avoid injuries.
Rolling my foot on a tennis ball daily and often while working at my desk to get rid of Plantar Fasciitis.
Using the foam roll often and doing different Yoga stretches.
Doing weekly core and strength training exercises, such as squats, lunges, kettle bell swings, bridges, and so on.
Doing hills to strengthen my body, especially my gluteal muscles.
Running much slower on my recovery days to allow my body to fully recover.
Running with friends to keep myself accountable.
Using the sauna to loosen up the muscles and recover well from tough workouts.
Using the Epsom salt baths after long runs.
Not running the day before a race and especially before a marathon.
Using the chiropractor once to realign my body.
Using the acupuncture and common sense to heal the tendon.
Not taking Levofloxacin or Ciprofloxacin antibiotics, as they can weaken the tendon and ankles, leaving one more prone to injury.
Talking to other runner friends and asking for their advice.
Staying humble.
Being wiser about life and running – hopefully!
CARMEN’S 12 GOALS FOR RUNNING STRONGER AND INJURY-FREE IN THE FUTURE ALL THE WAY TO 100:
Balance my tennis and running better, meaning that I won’t do a speed training session the same day that I play tennis. Instead, I will do an easy run the day I play tennis, or no run.
Strengthen my muscles more.
Do more stretches after my runs and ice more often at the first sign of soreness.
Give up racing, if a small nagging injury is present and wait to be totally healed.
Run mostly 5 days a week instead of 6, unless I am behind my schedule and my body feels healthy to handle the extra pounding.
Do two easy runs a day when feeling good, but never a hard run followed by an easy one. After a hard run, or race, I can do aqua jogging to relax the body and muscles.
Incorporate aqua jogging and biking into my weekly workouts for cross training and getting the body stronger.
Listen to my body more and respond with rest when needed.
Be flexible in rearranging my running schedule, if my body cannot accommodate a speed workout that day.
Mix road and trail running, but avoid running too many hills on tired legs.
Order custom orthotics for my high arched feet to take away the pressure from the calf muscles.
Use acupuncture, deep tissue massages, and active release techniques to stay strong and healthy.
I have tried Crossfit for a month and got my body stronger, while learning to incorporate some of the moves into my own strength training schedule, such as the deadlift move.
Although these injuries seem to be too much, I have enjoyed my running tremendously and highly recommend it to all my friends as the best mediation in motion out there. I have been successful at it, winning many age group races and even winning first female overall in the Gumby 5K trail run this year. I believe that with the right plan and improved running technique, I will continue to run many more races and marathons. Running is life!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
It takes courage and determination to change at any age, but taking up running later in life to increase one’s health and fitness level is not what the every day person does.
Meet five incredible athletes all in their 70s who are not interested in joining any senior’s classes soon. Their passion and joie de vivre: running.
Last year while training for California International marathon, my third marathon since I started running, I had the pleasure and honor to meet these four amazing women Charlyn, Barbara, Carolyn, and Linda all in their 70s – so driven, radiant, humble, and truly inspiring.
Big 70 to 74 age group winners at Valentine 4-mile race this year. Carolyn in the red, Barbara in the middle, and Charlyn next to her.
We met during our Fleet Feet Fit track workouts led by our amazing coach Chad Worthen. Being the gregarious and curious person that I am, I made friends with them and started asking questions. Charlyn amazed me first, as I talked to her and learned about her transformative and inspiring fitness journey . I even used her story on my mom to get her moving, which worked. My mom started running with me short half a mile distances the summer of 2016. I have to say that her form was perfect and that she did not want to run slowly. In 2017, a few months later after getting to know all these wonderful women, I have decided to interview them and learn about their extraordinary journeys.
Charlyn Frazier’s beginnings and progress as a runner
Charlyn Frazier started to run in February 2011 at the age of 66 after joining a local gym. She had played a lot of tennis in Southern California in the 70s and 80s, but after moving to Sacramento in 1990, she became inactive and put on a lot of weight in the next 21 years. Luckily, her trainer at the gym suggested that she kicked up the cardio and try running.
Charlyn ran her first 5K race in 39:33. It was so exhilarating and she couldn’t wait to do it again. Soon after that, she ran her first 10K in July 2011, her first half in October 2011, and her first marathon California International Marathon in 2012. This was just the beginning of her enthusiasm and passion for running. As of February 2017, Charlyn has run 104 races, four of which are marathons.
Charlyn finishing CIM 2016 with a big smile on her face. Another marathon in the books. Marathons are actually her favorite distance and she loves to train for them. Charlyn admits that even though she is not nervous on race day, she is as excited as a child on Christmas Eve.
Her breakthrough in running came in January 2014 when she decided to join Fleet Feet Fit program. She immediately loved having coach Chad Worthen hold her accountable and give her positive feedbacks, while reminding her to get in her miles and stay focused during workouts.
Charlyn wearing bib number 70 to match her age at the Urban Cow half marathon in Sacramento. What a joy!
Charlyn’s advice to other new and seasoned runners
Taking up running for the first time means to start out slow with short distances and work up from there.
Be ready to be amazed at how quickly your endurance and pace will build-up. For example, Charlyn finished her first 5K on May 30, 2011 in 39:33 and less than three months later finished a 5K in 36:08. Note that she set 5K PR at Run to Feed the Hungry in December 2016 with a time of 27:58.
It is very important to have a network of running buddies. It was a major step for Charlyn in her running journey when she joined up with Fleet Feet to train for her first Urban Cow Half Marathon. The camaraderie in a training group is a phenomenal motivator for setting that clock and meeting up on the road on a cold winter morning.
Meet and run with other runners who can inspire you to become the best you can be. Charlyn has become friends with Barbara, Linda, and Carolyn all featured in this blog.
Charlyn’s greatest accomplishments as a runner
In 2015 Charlyn finished 9th in Buzz Oates Run-Sac competitive division. In 2016, she finished 7th being rewarded with $75.00 and $150.00 respectively. She also earned a place on the 2016 Milestone 100-Mile Club having logged 116 miles in Buzz Oates races http://runsacseries.com/. This earned her a cool shirt, hat, and jacket!
Charlyn’s greatest honor has been receiving the Sacramento Running Association’s Award for 2015 Veteran Women Athlete – Marathon and SRA’s Award for 2016 Veteran Women Athlete – Road Running https://runsra.org/.
SRA (Sacramento Running Association) Achievement Award for Veteran Woman Marathon Athlete.
Barbara Rinker’s beginnings and progress as a runner
Barbara finishing the California International Marathon in December 2016 with a bright smile on her face. Running brings her so much joy and she loves competing. Her favorite distance is the marathon.
Barbara Rinker started to run at 50.
She remembers walking from the 20-mile mark of the American River Trail to the Fish Hatchery as part of a weight loss contest with Weight Watchers to lose pounds and get healthier. Then the walk progressed to a jog next to her long-legged husband. She eventually got pretty efficient at jogging and signed up with Buffalo CHIPS together with her husband. After running her first 10K in 58 minutes, Barbara was hooked by the joy of running. She also realized that running is as mental as it is physical.
Barbara’s advice to other new and seasoned runners
The more you move, the more capable you are of moving.
Appropriate rest days are just as important as running and workout days.
Barbara’s advice to women 60 and older: “make yourself available to other runners; you could find them to be great confidence builders. Find a good training group and talk it up with others of like mind.”
A proper running schedule will help you set and accomplish your health goals and increase the fun in your life. Heavy breathing is good for the soul and the lungs.
Barbara’s greatest accomplishments as a runner
Barbara has run 11 marathons: 9 California International Marathons, 2 Boston Marathons, and 1 Avenue of the Giants.
Total number of other races: 172, including 1 30K, 23 Half Marathons, and a mixture of 5 and 10Ks.
Carolyn Slavich’s beginnings and progress as a runner
Carolyn Slavich was 62 when she started running. She decided to try running when her daughter ran the CIM that year. Carolyn started to run around the track at the tennis club with one of her tennis friends. She doesn’t think she made it even 100 yards the first time she tried it, but kept at it until she could run 5 miles. Her first races were Susan G Komen 5K and Run to Feed the Hungry. When she was 65, Carolyn’s daughter talked her into doing a half marathon. Carolyn ran the Sacramento marathon half, which became the Cowtown and the Urban cow about five times.
When Carolyn was 70 years old, she decided to try a marathon. She looked for the perfect training program, but they all were for people faster than she was. Then she found Harry Tortuga training for the Urban Cow half and was able to combine that with a marathon training program she found on line. Carolyn completed her first CIM at 70 in 5:39.
Carolyn’s advice to other new and seasoned runners
Running is very personal for everyone and the desire to start running has to be there for an individual.
Carolyn encourages everyone interested enough to give running a try, because the end result is an amazing feeling, especially once runners reach their goals.
Running certainly keeps you fit.
Runners are such great people and running is such a wonderful social sport.
Carolyn’s greatest accomplishments as a runner
Carolyn Slavich’s 1st AG (Age group) place at the Shamrock’s half marathon in March 2017.
Carolyn has completed 6 marathons and Boston will be her 7th.
Carolyn is not totally sure, but she thinks she ran 100 races.
She attributes her running accomplishments to her coach Chad Worthen and the Fleet Feet FIT training.
Linda Hall’s beginnings and progress as a runner
Linda won 1st place in her AG at the ZooZoom 5K race on March 26 (5K races are her favorite). We’re both displaying our stuffed animals that we received for placing in our AG. I finished second in my AG.
Linda Hall was 32 and just starting her first job as an assistant professor of biology at MIT in Cambridge, Massachusetts when she started running. She was working in a high stress job, setting up her own research laboratory, competing for grant money, teaching really bright students, and living in a big city. Linda had a husky-shepherd dog (Nikki) who loved running around Fresh Pond in Cambridge. Once Linda started running with her dog to and from work, she was hooked. Linda has been running for more than 40 years.
Linda did not run any races until she moved to New York City in 1979 when she joined the faculty at Albert Einstein College of Medicine, where she was a professor of molecular genetics and neuroscience. She joined NYC road runners and also Prospect Park Track club. Linda’s first race was Leggs mini marathon, which was really a 10 k race in Central Park. That year Dustin Hoffmann was in the movie Tootsie. He ran in that race in drag and was just ahead of Linda. The crowd was cheering for him, which was an indelible moment.
Linda’s advice to other new and seasoned runners
Buy yourself a pair of good running shoes and vow to wear them out (it takes 300-400 miles).
Then buy another pair of shoes and keep going.
Running is a great way to relieve stress and to solve problems.
Running can teach us patience and to approach problems systematically: one step at a time.
Nothing seems bad after a nice run alone or with friends.
Listen to your body and don’t try to do too much, too soon.
Find a group of friends who area little faster than you and stick with them.
Running is a great way to maintain your weight, but you still can’t eat everything.
Have fun with running, but listen to your body and you can keep running for many years. …more than 40 years for Linda!
Running teaches you the importance of running your own race, but also the importance of encouraging others.
Linda’s greatest accomplishments as a runner
Linda has run 7 marathons: NYC marathon (4 times), Marine Corps, Grandmas (in Minnesota), and the San Diego rock n roll marathon
Besides these wonderful and dedicated women athletes, I also had the honor to meet and interview David Ghent, who competes and wins in the Senior Games in the 70-74 age group, which used to be Senior Olympics.
My friend Andrea and I met David Ghent at the American River College track stadium. We started chatting with him and found out how much he loves to sprint. We also learned that he is in his 70s and living life to the fullest. His favorite event is the 100 meters dash.
David Ghent’s beginnings and progress as a runner
David Ghent is a different type of runner; he is a 73-year-old sprinter who loves sprinting due to the fact that it is over quickly. David has attempted distance running, but found out that he didn’t have the mental fortitude for it. David started sprinting for exercise and fell in love with it. He was sprinting at American River Junior College one day when this man asked him if he ever thought about sprinting in the Senior Games, which used to be Senior Olympics. The Senior Games are divided into 5 year increments from 50 years on up. David had never heard of it before, but started checking into it and decided to enter his first competition in 2014. He won three gold medals and has competed ever since.
David’s advice to other new and seasoned runners
It is never too late to start something.
People put too much weight into numbers when discussing age. It is almost expected that when one reaches a certain age, one is to stop living and “take it easy,” which is a big mistake.
If more people could experience the feeling of when endorphins are activated into the pleasure center of one’s brain and the positive effect that endorphins have on the thoughts and feelings of the person, maybe more would choose to run.
Joining a running group is such a positive and motivating environment. It is more enjoyable to participate in doing something with other like-minded people than alone.
Completing a marathon doesn’t have to be the end all of a goal. Just go into it with the thought of moving, as they say from couch to 5K.
David’s greatest accomplishments as a runner
To medal is the ultimate goal, but to be a participant and take in all that the Games have to offer and meeting the athletes is truly a privilege. To witness a 92 year young woman shot put and a 101 year young man shot put, throw both the javelin and discuss, and to run and finish both the 100 and 200 meter dashes is truly inspiring.
Every two years there is the National Senior Games which are held in a different state each time. One has to qualify to participate and each state has their own qualifying events. David was fortunate enough to have qualified in 2015 which was held in Minneapolis, Minnesota and again this year in Birmingham, Alabama. He will be participating in the 50, 100, and 200 meter dashes. He failed to advance to the finals in 2015, but that is his goal this year in Birmingham.
David has run many 5K races and finished 2 half-marathons.
David’s big goal and plan for this year is to run and finish the CIM, which will be his first marathon. He hopes to erase that from his bucket list.
When it comes to running and exercising to stay healthy and happy, running can be a great outlet. After all, life is rarely a sprint; it is a marathon, so why not run your first marathon at any age and find more inspiration from others who have done it and have transformed their lives, one step and mile at a time.
I hope you have enjoyed reading this blog, and if you have your own amazing stories to share, please comment here.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Are buyers super tired of hearing about the importance of “location, location, location” every single time they work with a real estate agent like myself? Do we agents sound like a broken record, or is there more to these three repetitive nouns?
I have to be honest and tell you that when my husband and I bought our home in Carmichael, CA, I was not much into exercise and I was definitely not a runner. All my husband and I knew was that we wanted to live in Carmichael – the rural feel and yet the central location of Carmichael appealed to us. We loved playing tennis and we did notice that the house we bought was within walking distance from Carmichael Park, which made us happy. Good location!
Since I became a runner, I go to Carmichael Park to play tennis or run. I also go for walks with our kids and play Pokémon Go, because we are close to it and it is convenient to get there.
IMPORTANCE OF LOCATION
I have been in real estate for 17 years and I always try to educate my buyers about the importance of location for two reasons:
Buying a house on a cul-de-sac, one of the most desirable locations, because of reduced traffic, next to a beautiful park, golf course, bike trail, etc. can enhance the property value of a home and the well-being of its occupants, as it is convenient to exercise.
Therefore, buyers who are more nature, outdoor, and fitness enthusiasts might want to work with an agent who understands the importance of location when it comes to easy access to the bike trail, a public track, close proximity to a fitness club, nature parks, and so on.
Sacramento has one of the best multi-purpose trails in the country. Jedediah Smith Memorial Bicycle Trail, known as the bike trail, or the Parkway, stretches along 32 miles of parkway from Old Sacramento to Folsom Lake.Ancil Hoffman Park, where one can watch deer, coyotes, and turkeys while exercising. The nature center and golf course are one of Carmichael’s hidden gems and treasures.
FITNESS CHECKLIST
As a real estate broker and fitness fanatic (I am an avid runner and tennis player), I recommend buyers the following checklist to make sure their new home will enhance their easy access to exercising whether it is biking, running, playing golf, tennis, etc.
Use Google maps to determine the walking distance from your new home to the above-mentioned locations.
Create your walking/biking/running routes and see how conveniently located you are from your new gym, for instance. I am 1 mile away from two of the gyms I belong to. I love to run or ride my bike there, which makes me feel that I kill two birds with one stone, because I get my run in and do strength training, or take various classes there.
Rate all the homes you visit based on the exercise convenience factor. For instance, five stars rating means extremely easy access to parks, nature preserve areas, golf courses, tennis courts, and fitness clubs.
Be realistic about the importance of your fitness goals and the convenience of achieving them based on the location of your home and decide if you can settle for anything less than three stars. Let’s say your new home is close to fitness club, tennis courts, and parks. That is a pretty good location, but as you go lower in stars, you need to decide if you need to keep looking for that three stars or higher fitness house.
Be very clear and specific with your agent about your fitness goals and the location of your new home and make sure that you do not waste time looking at homes that are far from your desired criteria.
After having your offer accepted and while in escrow, try some of your routes to make sure that your new neighborhood has a high walking score. Additionally, use this website to find the walking score of your new home https://www.walkscore.com/
To sum things up, I believe buyers should take the fitness factor seriously when buying a home. Analyzing a home’s curb appeal and all the remodeling should be done in connection with your ability to walk many places around your new home/neighborhood. Happy house hunting! Happy feet and happy to help you find that perfect FIT home of your dreams.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Ever since I became a runner, I have changed the way I see the world. I pay more attention to details, I am more creative, and I love to see nature, animals, plants, trees, and new places and cities in motion.
My first breakthrough came last year (2016) when we traveled to the East Coast, and I got to run from the mountains in Tennessee to the beaches on Hilton Head Island. During that trip, I thought to myself that every city should have a running tour, as it is so much easier than creating our own tours when traveling to new places, although it feels great to be explorers. Sacramento, for instance, has Sac Running Tours http://www.sacrunningtours.com that offers two 4-mile run tours: Capital City Highlights featuring Sacramento history and places of interest and Urban Art featuring the large murals, public art, and graffiti around downtown/midtown, which I went on last year ( 2016). Both tours are $30 each. They also offer personalized tours at any distance for individuals or groups.
Last month, our family traveled to Las Vegas. This article http://www.bootsnall.com/articles/10-11/running-while-traveling.html about running while traveling is right on. In my case, I chose to run up and down the strip in Las Vegas in the morning and late afternoon to experience all its bustling, music, street shows, and lights at my own pace.
Not many people around during my morning run.
Yet, exploring busy cities and new places takes some preparation as well as spontaneity to make your running adventures even more fun and exciting.
One of the best times to explore a new place is in the morning, as it is more tranquil, less traffic, and less busy.
Treasure Island Casino before its visitors show up. The stillness of the pirate ship and the uneventful dock made me enjoy it even more while snapping a quick pic.
2. Plan your route ahead either by searching online, Strava, MapMy Run, or even better asking the front desk at the hotel you’re staying, since they know the area and will have some great recommendations.
I knew that I needed to do a 10-mile run, so I fugured that running from Westgage Hotel, where we stayed past Luxor would get me close to my running and exploration goal.
3. Try to join local runners/running groups, or simply join other runners that you come across during your run. Around mile two into my run, I was fortunate to come across two tall, handsome, and very polite Canadian runners who allowed me to run with them after I asked to join them. Making friends in a new city takes us beyond the geography of that place; it places us closer to the locals and visitors from all over the world, which makes it much more rewarding and fascinating.
Enjoying the company of my tall Canadian friends who ran with me about 4 miles.
4. Best way to immerse yourself in the new place you’re visiting is to allow yourself to stop and smell the flowers, so to speak. In my case, I stopped to take jumping pictures, watch the street shows, and visit the inside of the Bellagio Casino to delight in their Chinese New Year flower exhibit (the year of the rooster) during my two days of running and exploring Sin City.
Jumping with joy in front of Caesar’s Palace.Watching the knife juggler who travels all over the world with his shows.Exquisite topiary celebrating the Chinese New Year.The vibrant red carnations sure make this stand out.
5. The joy of running in a new place is to listen to its throbbing arteries, so leave your headset at home and be aware of your surroundings, while staying safe.
Looming casinos, shiny and bright.
6. Besides making us feel good, the joy of running in a new place is to bring your family back to some of the sights and rejoice together.
Our family enjoying the water fountain show in front of Bellagio.Our sweet children being silly in front of the Tour Eiffel Tower replica.
Traveling immerses us in the heart and soul of new places; traveling and running connects us to the deeper beats of new places we visit and revisit. Let’s strive to stride around the world!
Please share your stories and running adventures be commenting on this post. 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!
When it comes to running in the rain, there is no middle ground: runners either love it, or hate it! Unfortunately, I have been leaning towards the haters group and have stalled and waited around for the rain to stop. Today, I had no choice but to go out in the rain and wind, which makes it even harder. Yet, before leaving the house, I told myself that I needed to have fun with my 10-mile run, so I composed another rap song just like other times when I ran in the rain. Rain equates rap? You might ask. Yep! The tapping sound of rain inspires me to rap, for some odd reason.
Tips for Running in the Rain:
Do not overdress, as a matter of fact underdress!
Wear just shorts and T-shirt, if it’s not too cold, as clothes will get soggy and heavy.
Do not rely on those expensive water proof or water resistant jackets; you will still get wet, so why bother?
Apply glide, or Vaseline to toes, armpits, and other areas of your body that can get chaffed.
Be ready to run in wet shoes and socks, which you won’t bother you, once you settle into your comfortable pace.
Run at your comfortable pace, but allow yourself to be slower, especially if running in the wind and rain like I did today.
Allow yourself to notice nature, animals, and people you meet, and that way you can be creative, such as coming up with songs, poems, etc. to make the time go by faster and have something to amuse yourself with.
Watch the road and run in good traction shoes to avoid slipping and falling.
Pat yourself on the back for sticking to your running schedule and for toughening it out, as you never know what the weather will be like on race day.
Have fun during the run and relax with a hot soup, tea, or cocoa after the run. It will be all worth it!
American River flooding large portions of our Jedediah Smith Bike Trail.
Advantages of Running in the Rain:
I was alone on the bike trail today with wild geese who seemed confused to see the closed trail.
Wild Canada geese exploring the closed trailGeese staying away from the wet trail.
2. I rejoiced in nature and all the bursting blossoms on the trees that reminded me that winter is almost over and spring is inching forward. I loved this blooming tree so much that I came up with a little poem:
Flurries
“Kissing the bike trail
the soft, delicate petals
are not crushed by pedals
on this rainy, windy day. ”
Blossoms kissing the trail. A flurry of white.
3. The wind and rain act like resistance bands, so running in the rain is fortifying for the body and mind.
I had the rain, wind, and the hills keeping me in tip top shape today. Happy and wet feet!
4. You get to inspire others to exercise rain, or shine.
The River is quite high at the Harold Richey Memorial Bicycle Bridge. Harold Richey was also known as Mr. Bike Trail.
Disadvantages: None.
Go out and run, bike, or walk! A little rain won’t melt your souls! On the contrary, it will fortify them.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Today at our monthly Sacramento Association of Realtors meeting, we had the honor to listen to Mayor Steinberg talk about Sacramento’s future as a growing city. He was engaging, informative, funny, and invested in making Sacramento not just a government town, but also a destination city.
Mayor Darrell Steinberg talking at our monthly meeting at the Sacramento Association of Realtors
Some of his immediate items to address as a newly-elected mayor were:
Working on our city’s image and transforming Sacramento into a more sophisticated and more visited city. A few ways to attract more visitors would be through the Kings Arena, a world class Science Museum and Exploratorium, an Aquarium, increasing the visibility of arts, opening up the water promenade, and connecting West Sacramento to Sacramento.
Working on providing more shelters and programs for the homeless.
Passing an immediate law regarding teenagers who will be paid for their summer work (just for a certain amount of hours). They will also be employed and paid for two months in their line of work right after college and paid. This will create a more robust work force and will help young people compete fairly in an already competitive market.
Encouraging and expanding the housing market with a variety of newly-built projects, such as the L St. lofts, I St. studio, as well as other ones that are being marketed and that I can help you show and purchase.
Creation of more jobs.
Keeping the real estate market affordable by increasing the supply through building new homes and condos.
To sum things up, Darrell Steinberg’s speech and presentation emphasized the need to increase Sacramento’s positive image, as well as continue to have a robust real estate market while keeping things affordable in our growing city.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
I loved sports since childhood and have been blessed with tremendous energy to keep going for hours, doing gymnastics, playing soccer, tennis, handball, basketball, and running, which has become my greatest passion next to tennis. Having been so fortunate to have all this energy, I never thought that I could increase my energy levels even more by becoming vegan, but once that happened, I was amazed. I also felt that I fully earned my nickname the “energizer bunny” that a lot of my friends bestowed upon me. However, the main difference in my stamina came in 2012 when I decided to become pesco-vegan http://www.livestrong.com/article/98689-pescovegetarian-diet/ after watching Tamra, one of my tennis friends who is vegan eat after our tennis matches. She was my inspiration! One day after our singles match, I told her I was ready to become vegan, so she gave me many good pointers. I thus made the switch right away and turned fully vegan for the first month, after which I added the seafood to my diet.
The pesco-vegan diet
It follows the vegan diet, meaning no dairy products, no meat, no eggs, but adds seafood and wild fish, which are good sources of Omega-3s and are great for brain function. In less than a month, after I changed my diet, my energy level doubled and I felt twenty years younger. I also lost weight, even though I was never big, but the belly fat after giving birth to our sweet children would not go away until I changed my diet and dropped from size 8 to size 4 in just two months.
As a pesco-vegan, I used to enjoy wild-caught salmon with a variety of side dishes. Always buy wild-caught fish if you decide to eat fish.Salmon and sweet potatoes
The Fully Vegan Diet
In December 2016, while taking a Pilates class at California Family Fitness with Linda, a vegan for more than 27 years, I decided to become fully vegan and not eat any more seafood. Last year, I had a phenomenal year in running winning seven races in my age group and setting 16 PRs (personal records) out of the 18 road and trail races that I ran, and I never ran low on fuel or energy. I also got accepted into the Sacramento Fleet Feet Racing Team, so fueling my body properly is super important. I have fun making big pots of lentil soup, vegan burgers, salads, pizza using the fresh herbs dough from Trader Joe’s, and pasta.
Pasta with mushrooms and zucchini.
Lentil and mixed whole grains- Yummy!Carbs are great for runners and all other athletes!Salads are great and so easy to make! You can top them with beans for extra protein, tofu, Quinoa, and seeds. Delicious and so healthy!
While all this sounds good, you might wonder why you should accept my story. How about other runners or athletes? Do they share a similar story with mine? Pretty much so!
Interview with Josh Fernandez, writer, English Professor at Folsom Lake College, vegan marathon and ultra runner who is on the Sacramento Fleet Feet Racing team
Josh will run Boston this year, 2017!
What made you decide to become vegan?
“At first, it was my friend Toni Okamoto, who runs a website called Plant Based on a Budget http://plantbasedonabudget.com/. One night, I was at dinner and I called her and asked her about being a vegan. That night, she convinced me that I could easily go from being a vegetarian to vegan. Eventually, we started running together and we ran the Running With the Bears marathon where I met one of her friends, a guy named Dave Wiskowski. He was really cool an ended up running a lot of the race with me. He is an ultrarunner and a vegan. Actually, at the time, he was a fruitarian. An ultrarunner who only eats fruit! I love weird stuff like that. Anyway, he’s a really amazing guy. A true inspiration. Together, they convinced me that cruelty-free eating is the only way for me.”
How did changing your diet affect your running?
“I became a vegan several months before the California International Marathon in 2015. I thought to myself, “Well, this will either help me or kill me.” I started eating a lot of avocados, veggies, and pasta. I could feel a difference in my body right away. I felt leaner. I had more energy. I started training with very little fatigue. I got this feeling that I could run forever. Maybe some of it was a placebo effect, but it didn’t matter. I felt strong. That year I knocked almost 20 minutes off my marathon PR and qualified for the Boston Marathon.”
Was your experience as a vegan only positive?
“Yes. I used to get tired every day at around 3 p.m., like this really low energy, sluggish feeling, especially if I was at work. At 3 p.m., I would literally rest my head on my desk and struggle to get up. Then I’d pound a coffee, which would keep me up all night. I don’t get that tired feeling anymore and I attribute that all to being vegan. Dairy, especially cheese and lard, weighs me down quite a bit. Cutting that stuff out produces really beneficial and exciting results if you’re an athlete.”
What is your favorite source of protein after a long run?
“I love avocados. I really like to eat a big fat sandwich with avocados, spinach, bell peppers, cucumbers, and hummus. I wash it down with a smoothie made with kale, celery, ginger, apple, garlic and a scoop of Vega protein powder. I think when you’re vegan for a while, your taste buds morph, so even sort of gross food (like garlic in a smoothie) is somehow incredibly appetizing. That’s what my wife says, at least. “
Any pros and cons of the vegan diet?
“The only con is when people invite you over to dinner, you have to engage in the awkward conversation where you let them know they’re either going to have to make a vegan meal, or you’ll just “bring something from home,” which never happens. But luckily, when you’re vegan, nobody really invites you to dinner, anyway.”
Any specific advice for runners or anyone else looking to change their diet and become fully vegans?
“My friend Toni suggested (since I really loved cheese, like in a sick way, enough that I would sometimes eat a block of medium cheddar for lunch) that I should become a vegan in phases–first you get rid of milk, then eggs, then cheese, etc. So that’s what I did and it really worked. I don’t miss cheese anymore. When I’m craving pizza, Amy’s makes a really good frozen cheese-less pizza that hits the spot, since I don’t like the taste of imitation cheese. You’d think with all the technological advances in the world someone would engineer a cheese that doesn’t taste like toe fungus, but I guess that’s not really a priority. Anyway, I think everyone loves animals, so I would suggest that everybody go vegan. Don’t make me bust out pictures of what happens at factory farms.”
Why vegan vs. vegetarian?
“For me, it comes down to two things: health and compassion. I feel my healthiest when I’m not weighed down by meat and dairy. I also feel the most connected to the world when I’m not causing pain to other animals.”
Now that you have two opinions on turning vegan, I urge you to find out what works for you as far as your diet, consult a nutritionist, read more about the vegetarian and the vegan diets, and embrace the change. I wish you a healthier, speedier, and more amazing 2017. You can do it!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Running gives us the total freedom to be ourselves, while negotiating life one stride at a time.” Carmen Micsa
Physical Fitness Lessons
When in doubt you can do something, just do it anyway. I have learned this lesson this summer during the week I ran 101 miles just to see what it is like to run like an elite runner. I had started my week with a 15-mile run on the American River Parkway in the morning. In the evening, I went running through Ancil Hoffman Park and doubted I can have a decent 5 mile run, but to my great surprise, I ran in the low 8s and felt great. It also helped to see a coyote roaming around and trying to beat the summer heat.
On the American River ParkwayCoyote prowling around Ancil Hoffman Park
2. When the legs get heavy, stop clenching your fists and teeth; instead, lighten up! Anytime I am tired, I love looking up at the sky. The turkey vultures seem to have the smoothest and seamless fight pattern. They glide effortlessly and float with grace. I try to imitate them, while making my body glide down the trail with ease and determination to end the heavy breathing and my body’s fatigue.
The ducks were quaking and moving while I was just admiring them and taking a break from my long run.
3. When you feel sluggish, look for someone slower than you to make you look better. I remember being at the end of my run and getting into a desperation mode when I came across this steady and determined tortoise crossing the bike trail. I smiled big and understood that slow and steady is a good thing; yet, I still found enough strength to push a little faster and not listen to my tired body.
Feeling as slow as tortoise? Get those legs moving!
4. Body aches all over, but you still need to get your easy run in, which is by no means easy. I remember starting my group strength training class this summer to get my body stronger and avoid injury. After my first class, I got super sore, as my bosy was not used to the intensity. The next day, I had to do a Fartlek run that started with a 2-mile warm-up. I felt the gluteal muscles halting my entire being and thought to myself that I could just skip this and wait till the next day to run. Yet, once I finished my first two miles and got into doing my Fartleks, I felt so much better and the speed agreed with me. Moral of the story: find that sweet spot to push past pain and a tired body.
I used to wear knee sleeves, but not anymore.
5. Knee pain is making you wince and stop more often than you want. My knees used to bother me until I started to run faster and changed my form and cadence. The quicker turnover of my feet also alleviated the strain I was putting on my body, so every time I get tired, keeping my form as intact as possible is key. http://www.runnersworld.com/race-training/the-great-cadence-debate
Mental Lessons
6. Relax the mind. Although this is only my second year as a runner, I ran 18 races ranging from 5Ks to 50K this year. I PRd 16 of them and won 7 races in my age group. One reason I enjoy racing so much is because I am really good at relaxing my mind. I know I will be prepared and I do not worry or stress about the outcome of the race. I try to enjoy every minute, while I visualize myself running at a great pace propelled by all the racers around me. I can honestly say that I am not nervous when racing, whether I run a 5K or a marathon, which is why relaxing my mind with positive images and a good pep talk really works.
Winning first place in my age group at the Fabulous 40s 5k run, which felt hard due to the heat, but I ran relaxed and was excited to see my results at the end.
7. Tell your brain stories. You might scratch your heads here, but the reality is that our brains will not distinguish between a true statement or a little white lie, which by the way you should not make a habit to use unless you need to make yourself believe in your ability to keep on running strong. For instance, my favorite mantra is “fresh legs,” which I tell my brain towards the end of a race when I am tired. My brain will accept the story; my finish will be much stronger.
My body was done after 7 hours of running my first 50K, but seeing my sweet Sophia at the finish line running next to me has activated my “fresh legs.”
8. Let the positive energy carry you over the mental threshold. At the beginning of a race, most of us possess this positive energy, but towards the end when legs are tired and want to quit, the energy decreases. My trick to increase and keep my positive energy consistent is simply to observe my breath, the sky, the trees, and anything else that will take my mind off any negative feelings or remarks.
During my first 50K Folsom Gold Rush, I kept my positive energy by noticing the harmony and perfect flow of nature.
9. Surround yourself with positive and vibrant people to boost your own mental strength. We runners underestimate the power of our own words and others, so in order to perform at the level we want, it is imperative to surround ourselves with the doers and believers instead of the naysayers. When our family and friends believe in us, our minds are like a well-prepared plot of land waiting to receive the seeds that will later will grow into healthy plants. Our minds are no different and need the same clearance and preparation.
Finishing California International marathon strong. I had so many friends and family who cheered on me and believed in me so that made my running the marathon easier and more enjoyable, as my mind received all the good vibes.
10. The power of distracting the mind and redirecting our thoughts. I can honestly say that all women who are mothers like myself will get this very easily. During long runs, I have learned to distract any negative objections my mind brings up, as well as redirect my thoughts to more positive images, such as celebrating at the finish line. Additionally, whenever necessary, I treat my mind the same way I used to treat our toddler kids by using the power of distraction. The beauty of this is that my mind will accept distractions when body and legs are tired, whereas our children who are older now detect any attempt to distract them when I change the subject.
Even stopping for a jumping picture can be enough to distract the mind and infuse energy.
11. Let imagination guide the mind. During my 20-mile race before running CIM (California International marathon), I used one of the signs someone made for us runners to fuel my imagination and to make me run at marathon pace the entire race. The sign read: “Pain is temporary. Facebook pictures are forever. ” I smiled when I saw that, because as the Facebook queen- ha!ha! I could totally relate to the sign. I even started to write my won FB post in my mind, which helped me continue my run at a strong pace without hardly any pain.
Feeling strong during my 20-mile race three weeks before my CIM marathon.
Spiritual Lessons
12. Running brings us closer to God. With every step and stride, we go through a giant leap of faith. We believe in ourselves and are grateful to the higher powers guiding us. Moreover, when I ran my first marathon in 2015, I felt that God attached angel wings to my shoes that helped me run non-stop for 26.2 miles.
Finishing the first marathon CIM 2015 was truly a divine feeling.
13. The Zen of Running. Running with calm and composure turns us into Zen runners. It is easy to overreact and worry about things that are not under our control, but if we learn to harness the Zen in us and smile when things get tough, then we will enjoy ourselves more and will be stronger mentally.
Enjoying a trail run on a frosty morning and feeling Zen about my run and life.
14. Running is humbling. We as runners know that every race can take a sharp turn in a good or bad direction, so we try to stay humble and not let our minds take off with too much elation and excitement. As Lao Tzu says in one of my favorite books Tao Te Ching: “The further you go, the less you know.”
A humbling view from one of my trail runs through Cronan Ranch. The view left us in pure awe.
15. Running is serenity soothing the mind, soul, and body. When calmness turns into serenity during my runs, I experience an exhilaration similar to being on the peak of the tallest mountain. My poem about serenity that I wrote after one of my runs can also attest to this indelible feeling:
Serenity
“The crowns and branches of the trees
dip themselves in a pool
of serenity.”
The flowers at the edge of the river brought peace and serenity to my run at the beginning of spring this year.
16. And last, but not least, running is my meditation in motion. With every stride, I feel the pulse of the earth underneath my feet. I meditate on the mundane, the nature around me in correlation with God’s amazing grace, life and death. When I meditate and run, I am in sync with the world around me and feel so ALIVE. Running is LIFE.
The blooming trees in spring offer the perfect backdrop for my meditation in motion.
With all the lessons learned in 2016, I feel that I am barely scratching the surface of life and that the further I go with my running, work, being a mom, wife, professional, writer, friend, the less I know. I ran 1,649 miles in 2016 and looking forward to running even more in 2017. Namaste! Happy 2017 filled with wonder and many spiritual wanderings.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“You need to learn how to select your thoughts just the same way you select your clothes every day. This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.”
I am using Elizabeth Gilbert’s book title Eat, Pray, Love book as part of my blog title together with a few quotes from her book, because I am deeply interested in the philosophy of running and what it takes to razor time, so to speak, when slashing and shaving your old PRs (personal records). And, yes I shaved 26 minutes from my first marathon, finishing CIM in 3:47:47 and only missed my Boston qualifying time by 2:47:47 minutes.
At the start line, walking to my 3: 43 pacing group.Trying to stay warm at the start line. We had the best weather we could have asked for.With my friends Karen and Nikki and our pacers 10 minutes before the start.
To run a marathon well it takes dedication, hard work, perseverance, and many good choices, such as how to train, what to eat, what to wear, and, most importantly, what and how to think about an upcoming marathon. As the above quote says, I selected only positive, radiant, and confident thoughts during all my months of training and before the marathon. I also visualized myself smiling and running , such as in this picture taken by our sweet son Alex when I came by our house around mile 14. I also smiled and tried to defeat “the wall” coming up at mile 20 – see video below, as my quads got tight and slowed me down enough to lose my pacing group. The video below was taken by Robert Fausett, the son of one of my good tennis friends, Janice Cowden.
Smiling and running. Waving at my family at mile 14 . Picture taken by our son Alex Micsa.
“Stop wearing your wishbone where your backbone ought to be.”
During my intensive 3-month training with Fleet Feet Fit, a more customized and demanding training group than Fleet Feet CIM training program, I constantly worked on my nutrition and what made me feel well-hydrated and fueled.
I don’t know about you, but I love to eat real food during all my runs, but especially during my marathons. I have discovered what works for me and I am happy to share with you so that you don’t have to choke and get a stomach upset on gels and other highly engineered foods. Not only do I like to eat real food, but being pesco-vegan, I have even more restrictions. The pesco-vegan diet follows the vegan diet, meaning no dairy products, no meat, no eggs, but adds seafood and wild fish, which are good sources of Omega-3s and are great for brain function. In less than a month, after I changed my diet in 2012, my energy level doubled and I felt twenty years younger.
Favorite marathon food I ate every 5 miles during CIM. I did not eat the fig bar, but ate the other two.My favorite breakfast before long runs. I add a little blueberry jelly on top and also eat a banana.Post run bar that’s healthy, has little sugar, and has my favorite ingredients: dark chocolate and nuts.
PRAY
“There’s a crack (or cracks) in everyone…that’s how the light of God gets in.”
I am a firm believer that God is present in my life and trust his/her timing, guidance, answer to my prayers, and his/her amazing grace. Whenever I pray for something and ask God to help me accomplish a higher goal, a loftier pursuit, or something as difficult as running a marathon, I ask God to help me if he/she thinks I am ready for the next step. Pushing for things that I am not ready for can end in disillusionment. However, by letting the door cracked open, I invite just enough light, wisdom, and sunshine that my heart, soul, and mind needs.
I was listening to a podcast and the author said this quote. I turned my back and saw God’ radiant light and reveled in this sunrise. Running is mystical and answers many of our prayers.
When running a marathon, I feel that praying is particularly important and gives us the extra strength we need to conquer the marathon beast lurking out around mile 21, or so. I also believe that running
a marathon is the most humbling experience that reminds us to stay grounded and run in the moment. We all have goals, but we need to understand that our times can derail up and down, more likely down depending on the day, the course, and our physical and mental preparation.
In my case, during the CIM I started to really feel my sore quads, especially the left one around mile 20, which made me slow down, lose my 3:43 pacing group, and reevaluate my goal. I accepted that I would probably lose the Boston qualifying time, which needed to be 3:45, but I really needed 3:42 to make sure I got accepted, and that I needed to continue to run strong to get a big PR from my last Pony Express marathon that I ran in May, and an even bigger PR from my very first marathon, last year’s CIM.
I prayed, ran, and stayed focused not even hearing my name being called by friends and spectators, or seeing my friends’ special signs for me all the way to the finish line.
Sign made by my awesome friend Holly and her daughter. I gave Holly a high five at Fair Oaks and Arden and loved seeing them cheer on me and the other runners. Cheering gives us energy.At the finish line with our son Alex. So special!At the finish line with my husband and our daughter SophiaAt the finish line with Andrea, my friend and amazing training partner.
LOVE
“Zen masters say you cannot see your reflection in running water, only in still water.”
“What does love have to do with running a marathon? ” You might ask. The answer is: everything! When you run with joy and smile through the miles, you feel an immense love for others, for yourself, for exercising, for being together, and for the whole world. Another aspect of our love for running is the stillness of our minds and thoughts while hitting the pavement and while fatigue wants to steal our joyous stride.
During training for CIM, the love for running with our training buddies and our dear friends keeps us going during those four weekend of running 20 miles to be well-prepared for the marathon.
During a 20-mile training run- jumping with joy with my amazing friend Andrea.Running track with my crazy fit runners Adam and Romero.
Running with love and appreciation for our families, friends, and our happy feet will make any marathon training and race so much more meaningful and give us a new perspective on our lives. And when in doubt: run, eat, pray, love, and then repeat for your next marathon.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Ahh! You might exclaim! The author is trying to invoke serendipity to make us run more! Well, she will need to work hard to make this happen!
It might be just the opposite, I would add. One aspect of Walpole’s original definition of serendipity, https://en.wikipedia.org/wiki/Serendipity often missed in modern discussions of the word, is the need for an individual to be “sagacious” enough to link together apparently innocuous facts in order to come to a valuable conclusion. How many times do you go on a run expecting a typical run, but then things turn out serendipitous? Are you able to detect these moments easily, or do you just run along and miss them?
Serendipity at Ancil Hoffman Park
For instance, I had a really fun run and hiking coincidence one weekend when I was still pretty new to running. Our kids wanted to relax and stay home with my husband, but I decided to go on a 2-mile run to Ancil Hoffman Park right after the cleansing rain. Once I got there, there was a group ready to go on a hike, part of the meet-up group Trail Mix. I asked them if I could join the hike. Our energetic and youthful guide, a man in his late 70s, who still does speed walking races and is super fit, said yes, so I went on a 4.5 mile hike all around Ancil Hoffman Park (my total for the day: 2-mile running and 4.5 mile hiking, which was just great). The people I hiked with were delightful and quite cheerful. We all enjoyed seeing deer, a jack rabbit, turkeys, and relished the scenery. I love exploring and experiencing new things, as well as being open to serendipity.
As the sun gently pushed its way through the tree branches, the artist I listened to on my Ted Talk podcast said the following Egyptian proverb: “Anyone who wants to see the sunrise clearly needs to wipe his eyes well first.” At that moment, I stopped on the trails and took this gorgeous sunrise picture. I love the spiritual and meditative side of running.
As I ran down the trail, I turned around and saw this beautiful sunrise. I stopped and snapped a picture, smiling at the serendipitous moment.
Once there, I noticed the colorful tulips surrounding the old oak tree in a circle of love. At that moment, I smiled sheepishly and came with my own diagnosis: ORD, obsessive running disorder- ha!ha!
The beautiful tulips surrounding the majestic and oak tree in Jensen’s botanical gardenSpring tulips
Symptoms: increased happiness and productivity at work and life, lots of joy and satisfaction with life, tremendous energy and endurance, laser beam focus, increased concentration and efficiency, exploration of life’s many trails, routes, vistas, etc.
Cure: More running and more meditation in motion.
Time frame for cure: When patient turns 100 years old- ha!ha!
Towards the end of my run, I stopped and talked to one of the gardeners. She immediately offered to give me a tour of the community garden. As I entered the garden, to my left, there was the Misca family garden, which is not our family (we do not have a green thumb – ha!ha! and our name is spelled with a c before before the s), but another wonderful Romanian family. Right away, I appreciated the serendipity that running brought along into my life, as well as the sounds, the smells, the thoughts, and the people I met along the way. Pure bliss.
I pray that God allows me to kick up my heels till I’m 100 to enjoy the serendipity of running and to spread the joy. I also pray that you do the same. Happy feet!
Please post your serendipitous running moments under the comments for our contest. The best one will win a $5 Starbucks gift card.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
What does running 20 miles and having fun have in common, you might ask yourselves? I agree: it is an oxymoron. One that is harder to grasp for most of us. In fact, when I did my very first 20 mile training run last year in preparation for the California International Marathon, I felt like someone who can’t swim, as I imagined drowning in my own breathless repeated gasp for air. And then the knees screamed at me, screeching and halting, while my brain could not process why I needed to stress my body by running 20 miles when cars are perfectly capable to carry us places.
Last year, my friend Elisia and I ran the whole time together and finished strong in the rain. She told me: “We never walk to the finish line. Let’s finish strong.” Our last miles were wet, too, as it started to rain.
This year, as I am getting ready to run my third marathon, my approach has changed. Now I am looking forward to the fun challenge of running four weekends of 20 miles in a row, according to my training schedule, too. Today, I ran my third 20 milers together with my runner and blogger friend Adam, and I felt great during and after the run. Adam did a great video on gear during our run, in which we talked about our hydration backpacks, shoes, sunglass, hats, and so on – see below.
Obviously, as highlighted in the video, hydration and fueling during a long 20-mile run is crucial, which is why we both described our backpacks. When doing an unsupported training run like we did today, it is imperative that you have your own hydration (I drank almost 1.5 liters of water mixed with Tailwind, which provided carbs, electrolytes during my run today), gels, fig bars – my favorite, snacks, and other small necessities without adding to much weight to an already long run. Both Adam and I commented on how comfortable we felt with our hydration backpacks, but this depends from one runner to another. It is advisable to try what works best for you.
PREPARATION FOR YOUR LONG RUN
Running a 20-miler puts a lot of stress and pressure on our bodies, which is why we need to be prepared before, during, and after our long runs. Here is what I recommend that you do, but feel free to tweak these recommendations to fit your running style and philosophy.
BEFORE THE RUN:
Prepare all your clothes, running shoes, fueling, hydration the evening before just like you should do before your races.
Eat your carbs, protein, and hydrate well the whole week before your long run, but especially the day before.
Skip the protein the day before running your 20 miles, as you need to fill up your muscles with glycogen. Focus on qood quality carbs, such as spaghetti with marinara sauce, sweet potatoes, bread, fruits and vegetables.
Get excited about running long.
Try to vary your running routes to enjoy different sights.
Plan your long run with your running group, or least one running buddy, as running by yourself will be “crime and punishment” – ha!ha!
Set your alarm clock.
Go to bed earlier and try to sleep seven hours.
Visualize yourself having an amazing run.
Don’t worry and go with the flow.
Fueling my body before my 20-miler
DURING THE RUN:
Start slower and pace yourself.
Run with a partner who has a similar pace.
Chat, chat, and chat some more during your run to forget about those miles.
Enjoy the views and conversations.
Hydrate and fuel well. Start taking a gel or your favorite carb source of energy after 45 minutes of steady running.
Practice your hydration and fueling during these long runs and take it seriously.
Pay attention to your breath and check on your form regularly.
Running a 12 or 13 miler comes a little easier to most of us runners, so keep going until you hit 15 miles.
With five miles to go, think of it as your five mile day and keep going.
Keep smiling as you pass mile 18, as the happy ending is near.
Take a quick video of yourself at the end of your run to assess how you are feeling and how your run was. Here is my video and a few pics I took:
Focus on nature and the beauty around you to make your run more fun!Picture break in Old Sacramento
AFTER THE RUN
Do your cool down, light jog, or walk for a little bit.
Do your stretches and a few lunges.
Change to dry clothes right after your run, especially if you have to drive back home.
Eat a peanut butter and jelly sandwich or a protein bar as you are driving back home and drink more fluids, preferably some chocolate milk.
Change your shoes and wear slippers.
Get home and prepare yourself a protein shake with spinach, berries, and almond milk, or the milk of your choice. Add a scoop of high quality protein powder. I like to use Vega powder.
Take an Epsom salt bath, or use a Jacuzzi tub while sipping your protein shake.
Relax, stretch, massage your body.
After your relaxing bath, eat lunch and repair your damaged muscles with lean meats, beans, rice, potatoes, etc.
After lunch use your foam roller and relax.
If you have access to a pool, go for a swim and your muscles will be happier.
And last, but not least congratulate yourself for a fun 20-miler. You did it!
HAPPY FEET! RUN WITH JOY!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
I agree with all their steps, but I have come up with my own 10 steps to help you start this amazing journey. First, I need to share with you my mom’s story and how she started to run at 63 years old after never having exercised in her entire adult life, other than taking short walks to get places she needs to go, since she does not drive.
Mom’s Running Story
On Wednesday evening, September 7th, 2016, I came home elated from my track workout with Fleet Feet Fit running group that I joined to prepare for the California International Marathon that I will run this December, hoping to qualify to Boston. I sat next to my mom and told her what a great workout I had. I also told her that we have a few ladies in their 70s running with us and that they were amazing. I added that running makes your knees stronger and that’s when my mom clicked: “I guess I should start running, too.”
I was speechless, as my mom usually refuses any kind of physical activity, but then I realized that this was the moment that I was waiting for: my mom’s desire to change and try something new. I immediately transcended my surprise and shock and replied: “Awesome! We’ll go tomorrow morning on a very easy run/jog/walk around our neighborhood.”
“I’ll be ready and wear my good shoes,” my mom said.
The next morning after I dropped the kids off to school, my mom and I took off, after doing a few stretches. My mom started to run with a straight back, relaxed shoulders, and a perfect stride. She ran about a quarter mile, after which we stopped and walked a little bit. Once she started again, I took this amazing video of her first run ever at the age of 63 (she’ll turn 64 in December), which shows that we don’t have to be athletic, strong, gifted, or special to start running. We just need a gentle push, the motivation to better our health, our bodies and minds, and the desire to try new things, as you never know what you like if you don’t try and experiment with life’s joys and surprises.
In reading about Dr. Walter Bortz’s exercise dictum in the Runner’s World magazine: “It’s never too late to start, and it’s always too soon to stop,” I knew that my mom’s timing was perfect and was so happy for her. Her lower back and knees have been giving her a hard time for many years, so she decided to get her body stronger, which is what we all need to do: counter any weakness in our body with new strengths that come from running. We can overcome an aging body and can sharpen our minds at any age.
Carmen’s advice and 10 Steps to Help Non-Runners Start Running:
Share your running excitement with your non-runner friends by showing them your Strava app, telling them about your beautiful running routes, your races, etc.
Do not ask your runner friends to start running unless they are very open to trying new things. Instead, let your friends ask that they go running with you, or let think them it was their own idea to start running at their own pace and in their own way.
DO NOT tell your non-runner friends that running is EASY like I did with one friend I turned away from running, even though I meant to say that it is easy to go out wearing a decent pair of shoes and just run.
Encourage your friends to start slowly and with only one mile or less on their first official run, as well as to take walking breaks until they build up their stamina and strength.
Emphasize the need to go to a specialty shoe store, such as Fleet Feet in Sacramento to be evaluated by a running specialist and buy the right shoes, as they will make or break your non-runner friends.
Encourage them to join running groups after they can run for at least 30 minutes without stopping. Running with others builds confidence, excitement, and most importantly, commitment.
Encourage them to eat real food and hydrate properly.
Challenge your stubborn non-runner friends to a 5K race by telling them that it is too hard for them to do it and see their ambition go up.
Encourage your friends to read articles in the Runner’s World and other publications, watch videos, and learn more about nutrition, as knowledge is power.
Share the mental, physical, and spiritual benefits that come from running and be your friends’ running ambassador to help them change their lives with running.
Running with my mom! What a special feeling and moment! Running is life!
My mom’s second run on the American River Parkway.
And if you wonder about my mom’s commitment whether to run or not to run, please watch this video. Running is a CHOICE to feel infinite JOY. Running is also a CHOICE to be healthy and strong. Running is LIFE.
HAPPY FEET! RUN WITH JOY!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“If you want to become a runner then get onto a trail, into the woods, or on a sidewalk or street and run. Go 50 yards if that’s all you can handle. Tomorrow, you can go farther.”
Scott Jurek
My first month as a runner when miles felt double and sometimes triple the distance.
That’s pretty much how I started running down the street for like a quarter mile in March 2015, after which I increased the distance, my stamina, and so on. Therefore, if you hear me say running is easy, I refer to this aspect of running that allows great flexibility, a road right outside your home, and a decent pair of running shoes.
A month after I started to run, I ran the Zoo Zoom 5K race and finished third in my age group. I guess running is easy- ha!ha!
RUNNING IS EASY
I don’t know how many non-runners I can convince with the above-mentioned statement before I actually make them run away from running, but I will explain my reasoning and my positive affirmation about running as an easy, healthy, and even highly enjoyable activity.
Most running takes place right outside our doors, so we don’t need any special places to start running.
Running is easy to do on your own.
Running does not require much planning, as you can always lace up your shoes and bolt outside your home.
Running is plain fun every time we decide to venture outside of our homes, our worlds, and our comfort zones.
Running is powerful, as it opens our hearts and souls to new possibilities, while we continue our journeys down the path of exploring life with curiosity, mindfulness, and awareness.
Running is social and can bring people together.
Running is blissful and puts us in a great mood after we are done.
Running is healthy for the mind and the body.
Running helps us live longer.
Running makes us smarter.
Running makes us happier and more content.
Running is an easy way to explore new places.
Running is time efficient.
Running burns a lot more calories than other activities about three times more than biking, for example.
Running makes us sleep better.
Running increases the good hormones in our brains.
Running takes us closer to nature.
Running brings us closer to God.
Running is healing.
Running is LIFE.
Enjoying nature and the deer at Ancil Hoffman Park, my own running Paradise. Picture taken by my friend Holly Macriss.
THE HARD, THE BAD, THE UGLY, & THE STRUGGLE
One of my good friends from Sac State Kellie Edson shared this wonderful story about the butterfly and the chrysalis and their metaphor for life’s struggles. So powerful! It applies to running, too, as we struggle sometimes, but then we finish our short and long runs, our races and marathons as changed people, light, beautiful, and victorious!
“Along a dusty road in India there sat a beggar who sold cocoons. A young boy watched him day after day, and the beggar finally beckoned to him.
“Do you know what beauty lies within this chrysalis? I will give you one so you might see for yourself. But you must be careful not to handle the cocoon until the butterfly comes out.”
The boy was enchanted with the gift and hurried home to await the butterfly. He laid the cocoon on the floor and became aware of a curious thing. The butterfly was beating its fragile wings against the hard wall of the chrysalis until it appeared it would surely perish, before it could break the unyielding prison. Wanting only to help, the boy swiftly pried the cocoon open.
Out flopped a wet, brown, ugly thing which quickly died. When the beggar discovered what had happened, he explained to the boy “In order for the butterfly wings to grow strong enough to support him, it is necessary that he beat them against the walls of his cocoon. Only by this struggle can his wings become beautiful and durable. When you denied him that struggle, you took away from him his only chance of survival.”
The butterflies swarmed around and filled the day with the beauty of their colorful wings.
From this story, here are 10 hard and yet beautiful aspects of running:
Running is hard, or I should say challenging, since I don’t like to use the word hard.
Running is a struggle on some days depending on our mood, pace, environment, weather, the alignment of the planets, etc.
Running reminds us of our own fragility before we can feel our strength.
Running leaves us breathless literally, not figuratively.
Running takes a lot out of us.
Running can take a toll on our bodies.
Running takes courage.
Running is not for everyone, and yet we were born to run.
Running means getting outside our comfort zone and that’s challenging.
Running is sweating.
The love of running!
Yet, when we run, whether it feels easy or hard, we can all ask ourselves: “How can we disrupt our complacency and satisfaction with things we do on all levels of our lives?” Answer: “By gently pushing ourselves to do more and to require more of ourselves, as we are all perfectly capable of reaching higher professional, fitness, intellectual, and any other goals we set our minds on achieving.”
HAPPY FEET! RUN WITH JOY!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
I started the week with a 14-mile run on July 18th so that I would get the long run out of the way. The morning was crisp and cool. The American River Parkway teemed with trotting, walking, jogging, running, and pedaling. I had a pretty good pace, but I made too many stops taking in nature, the animals, the river, and foraging for blackberries as the perfect energy snack.
Eating blackberries on one of my stopsI stopped first to catch my breath, and then I saw the deer. Perfect stop!
Around mile 10, an idea came into my head. I’m sure you all have experienced increased creativity on your runs and all kind of ideas buzzing around. I wondered if I should take advantage of this week with light work and decent weather conditions and try to run 100 miles and train like the elite runners (I am pretty far off from them, but can try to imitate their good habits once in a while). It was possible if I could get a second run in that evening. I could already tell that elation got stuck to my running shoes like a waddle of chewing gum.
That evening, I went on a 6-mile trail run at my favorite park Ancil Hoffman. After running a tough 14 miler that morning, I doubted I could do another decent 6-mile run, but I did it. I even came up with my own quote about doubting and pushing ourselves for more: “When you doubt you can do something, just do it anyway. You’ll be glad you did.”
Tuesday Run
I woke up at 6:30 to get in a 5-mile run before my doubles tennis match. I ran again around Ancil Hoffman Park and wondered how I needed to juggle the miles to get to 100 by Sunday. I also wondered if I should do it or not, but an inner voice told me to just stick to the plan and see what happens. After tennis, I managed to run another six miles and was surprised that my body responded well to this. My mind was calm and focused, and my Marathon Training Academy podcasts kept me great company.
Wednesday Run
I woke up excited and terrified of the 15-mile run ahead of me that I did on the bike trail from William B Pond past Sunrise Bridge and back. I even met one of my tennis friends on the trail. She biked right past me and said “Hi” to me surprised to see me huffing and puffing on the trail. My pace was good, but I felt the need to take a few picture and rest stops. See what I did here? I said picture stops, as if the pictures were more important than my rest stops. Who am I kidding?
Running on the 23-mile long American River Parkway, one of the largest trails in the country
On my way back to W.B. Pond, my starting point, I stopped to drink water and take a small break. A cyclist was also filling up his water bottle and we started to talk. I told him that I was running 15 miles that day and that I was going to run 100 miles that week.
“Wow!” he said and tilted his bike helmet back. “I don’t bike 100 miles a week,” he continued.
His comment boosted my ego- ha!ha! I started my run again determined to finish as fast as I could, as the sun burned through my tech shirt and made me a little sluggish. When I got back to the car, I felt totally depleted. I was super glad my run was over and headed home, where I fixed myself a salad topped with black beans and yummy corn meal pizza with mushrooms and olives. I sure needed my proteins and carbs for muscle recovery!
Gobbling down a whole pizza after my long and hot run!
I could tell it was mid week, as my body was revolting at me, so around 2 p.m., I told the kids that I would take a short 45-minute nap. I fell asleep in less time than it took me to feel me sore legs. Head spinning at the next days’ high mileage still coming.
In the evening, I went to bed early. I knew I had to get 12 miles in the next day and that I was on the right path to accomplish my 100-mile week crazy running goal.
Thursday Run- shorter and sweeter trail run
I decided that a 12-mile trail run around Ancil Hoffman Park, or what I call my slice of Paradise, was just perfect. I was surprised that my pace was strong, even though my glut muscles signaled left and right that I was abusing them, but I wasn’t in the mood to cut them any slack. My run was buoyed by two people on the trail who told me that I ran fast and that I had a strong pace. Their kind remarks came at the perfect time and made me run faster.
Nature at its best, including one coyote, many deer, and my foam roller for after the run
I had to run three loops to hit my 12-mile goal and that felt long, so I decided to stop and take a video of my 100-mile journey.
At the end of my run, I felt good and ready for my last three days of long running.
Friday wisdom thoughts
I decided to run another 12 miles today, which got me to 70 miles for the week. That meant I had to run 15 miles on Saturday and another 15 on Sunday, but I planned to continue doing trail runs, since they were a little gentler on my body, even though I had some hills to conquer.
I learned this week that training on softer and various surfaces allowed me to complete my crazy running adventure and this article from Runner’s World analyzes each surface and why we become stronger runners by mixing up road running with trail, sand, grass, and water.
Today’s run felt longer for some reason. I ran the same 12-mile loop at Ancil Hoffman Park and I stopped a few times. My favorite stop was sitting on the bench by the river with Richard, a gentleman in his 80s, whom I had met before. He recognized me and we started to chat right away. We talked about his walking, my running, and life. His blue eyes spoke in glitters of hope making up for his lack of body gestures. His much younger looking face shone mischievously and matched the sun peeking through tree branches. His hand held the cane loosely and gently, as if holding a delicate rose. His voice calm and soothing as the river made me listen to his wise words about getting older.
“When you are older, you are happier,” he said. “You live with joy and learn to accept a less stronger body and mind.”
His contentment and vibrancy filled me with renewed optimism for the future. His weekly walks and sitting on the same bench in front of the river turned into spiritual symbols that pointed to one direction: gratitude and happiness for the simple joys of life. That bench. This conversation. This closeness to nature and to the heart of matters. This inner peace that radiated out of his much younger heart than his actual age. The older age vibrancy that we should all strive to achieve as a result of a life well-lived, treasured, and cherished. I wanted to just stay there and talk to him, but instead, I got up, said my good-bye, and bolted back on the trail.
My enchanted trail winding through Paradise
On my third 3-mile loop, I stopped at the end of the trail and met a wonderful lady who is a nurse. She told me about the project in Kenya helping women with their birth, as only one in 18 babies, make it alive, which made me grateful for having two wonderful children, a great husband, and two strong legs to carry me on these amazing runs.
Saturday beautiful Folsom Lake run
By the end of the week, I was mentally and physically exhausted. I tried to connect with my friend Holly and my Trail Mix runner friends to run together, but our schedules did not work out. I ran by myself from Cavitt school on the Granite Bay trails twice to make my 15 miles goal. I loved seeing the lake and the beach below. I almost wanted to jump in and then continue my run, but I already had a few small blisters, so I kept on running with a few stops.
So many trails leading to wondrous placesFolsom Lake
After my run, as I was driving home, I received a phone call from Family Fitness offering me three discounted training sessions. I thought to myself: “Whether I am on a runner’s high or not, the universe is sending me a message that I need to get my body stronger,” so I took the offer. Change is never easy, but you have to be willing to put the work into it and become a new YOU. Below I included a short video of my workout the week after all my long runs.
Sunday last long run- Celebration time and bragging rights
For my last run, I decided to do the Ancil Hoffman loops again. This time, I had to run four loops. They felt so long! The trails embraced me, but I was not going to embrace them back. I wanted to keep stopping, but I also knew that I would make it!
Last day of running with deer and the beauty of human nature
I even ended up with 101.9 miles for good measure. The realization that I had run a little over 100 miles that week swept me off me feet. It made me marvel at the strength and resilience of our human spirit. It also made me acquiesce that our bodies and minds were meant to work as a team and not against each other, as it happened to me a few times when I got tired.
I enjoyed the toughness of my running week and I would love to offer a few pros and cons about trying this as a regular runner, or as a mortal, as many elite runners seem immortal.
10 PROS ABOUT RUNNING 100 MILES A WEEK AS A MORTAL:
Stamina
Endurance
Perseverance
Learning to run on tired legs
Increased mental strength
Increased body strength, unless you get hurt
Increased focus and concentration
Long meditations in motion
Meeting and talking to wonderful people during your runs
The feeling that you are SUPERHUMAN after running 100 miles in one week, which not many mortal runners attempt to do, or ever do it.
10 CONS ABOUT RUNNING 100 MILES A WEEK AS A MORTAL:
Increased risk of injury
Physical burnout
Mental exhaustion
Fatigue
Not eating enough to fuel those long runs
Increased risk of becoming dehydrated
Muscle soreness that slows down your pace
Fear of running
Lack of desire to run the next day
Feeling DEFEATED.
My whole high mileage experiment brought me an increased respect towards the rigorous training of elite runners. I don’t think I want to do this again. Yet, it felt great when many of my runner friends called me an animal and a beast on Facebook after I posted about my crazy running week and thought deeper why I chose to do this and came up with 10 reasons, although there are so many more.
10 Reasons to run 100 miles a week for the first time as a runner:
As a lesson in humility.
To dispel any fears and doubts.
To be an elite runner for a week.
To fortify the body and the mind.
To prove “you’ve got this!”
To enjoy separate workouts and experiences by running twice a day.
To experience bewilderment at your strong selves.
To train your body to run when tired.
To challenge your mind.
To inspire others to go the extra mile in running and life.
Remember, when in doubt, do it anyway! Stretch your wings in life and running! You will be surprised how much you will learn about yourself and others. CHEERS!
BIGGEST LESSON LEARNED: When doing long runs every day and having a 100-mile week, you are going for quantity over quality. Therefore, doing three or four great quality runs a week will be better in the long run for your body, mind, and spirit.
My long running week – Oh, my!
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 ran my very first marathon the California International Marathon in Sacramento in 2015 at the age of 42. I hardly ever did any intervals or speed workouts (see definition and types of intervals), https://en.wikipedia.org/wiki/Interval_training, as I felt running long and steady runs were the golden keys to unlocking marathons. Yet, in November while on vacation in Palm Springs, less than a month before the marathon, I discovered the freedom and joy of running intervals just because I didn’t feel too good that day and I wanted to do a short but speedy run.
As I kept running faster than 5K pace from one point to another on the winding path lined up with swaying palm trees and colorful desert flowers with short breaks in between, I realized that I was running my fastest mile in the high 7s at the time. I also came up with my own little poem that I wrote it in my mind while running and marveling at the speed of my thoughts intersecting the speed of my feet:
Running Dreams
“Best way to chase
dreams through course sand:
Quick feet, happy heart, and a resolute mind. ”
Enjoying the speed around Palm Springs, where I first discovered the power of interval training.
In 2016, I continued running intervals consistently about once a week. At first, I did not realize that we lived less than 3 miles away from a high school with a new track field, so I discovered a quiet app. 200 meter-path through Jensen Botanical garden, where I ran at full speed, squashing olives under my feet during the winter months. I usually did about two to four intervals there, accelerating through nature and marveling at my kick that seemed to get stronger and more assertive than the previous week’s workout.
The end of my interval run, a bench in Jensen’s Botanical Garden
MUSINGS ON SPEED
With speed, came liberation and total joy.
With speed, I squashed fears and doubts about what I could do and could not do.
With speed, I could feel younger and stronger, kicking dust in death’s face.
With speed, I erased the wrinkles of time and recreated a new speedy Gonzalez: ME, as my tennis friends had already nicknamed me.
With speed, came the tiring of every fiber in my muscles, while the heart rejoiced in the new fountain of youth.
With speed, I became breathless at LIFE and its adventurous paths.
My perfect interval path through Jensen’s Botanical Garden
Towards summer, as I looked to expand my speed workouts, I decided to run to Del Campo High School (less than three miles away from our house) to use the track. Getting your muscles warmed-up before speed workouts is key. The first time I went to the high school, I asked an older gentleman about the distance of the track. I found out that four loops make a mile, so I decided to run 4X 400 meters, which was exhilarating. I blasted every lap and took a short break after each repetition. For more ideas on marathon specific track workouts, check out this article that will give you tons of ideas and ways to get faster!
http://www.nomeatathlete.com/track-workouts/
I ran that mile in the low 6s and I was ecstatic! With interval workouts, there are so many possible combinations and variations: 200, 400, 800, 1,600 meters that you can repeat as many times as you wish, which is why I think interval workouts are one of the most exciting in running. They also burn the most calories. For an idea on a more advanced speed workout and how to stay fully focused when doing intervals, check out this article from Runner’s World.
Whether you do your speed/interval workouts on the track, at a local park running from one tree to another, on any trail, remember to go for speed and the results will astound you, as you will run faster and stronger. Kick it up a notch, and don’t forget to run a few 5K and 10K races to test your new speed!
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!
Before becoming a runner, I would look for trolley, walking, bus, and biking tours to explore a new place on our vacation, but since I have become a runner, I look for trails and paths that lead to new places I can enjoy during my runs. When I came across this map of the island, my head swam in running ideas. I felt elated at the description of paths all around Hilton Head Island that we were visiting for the first time. According to the visitor’s guide, the paths to explore the entire island stretched for 24 miles, but the public nature and bike trails extended for 50 miles.
Map of Hilton Head Island and its trails
Hilton Head is a shoe-shaped island that boasts 12 miles of beachfront on the Atlantic Ocean. Although many visitors think of the Hilton Hotels when they hear the name of the island, according to Wikipedia, Hilton Head received its name from British explorer and seaman, Capt. William Hilton, who investigated the lower coast of South Carolina in 1663 (the official guide of Hilton Head says this happened in 1665) for a group of Barbadian planters who were interested in expanding.
To me, the explorations of the island were more metaphysical and spiritual in nature, so together with my sweet husband’s help, we set out to devise my running tour. My hubby who is outstanding with maps, roads, shortcuts, and so on, immediately drew my attention to Marshland Rd., or the dotted line that marks the half loop of the island, app. 12 miles. That half way point demarcation helped me decide to run the island in two days, instead of stressing to cover all 22 miles running in the humid subtropical climate of South Carolina. The thought of running and not using a bike, the most popular way to see the island, tickled me. I was excited to run on the wonderful well-marked trails winding around Hilton Head.
One of the many bike/walk trails around Hilton Head
Enchanted to set out on my island exploration, I woke up at 6 a.m. and started my run before 7 a.m., trying to beat the heat and the warm sun. It was actually a cloudy morning, which was perfect for my run. I started strong and ran to the Carrabba’s Italian restaurant just about a mile from our resort, where my husband told me to make a right, or a left to explore either half of the island. Instead, I decided to cross the street and run straight ahead. The shady paths and trails enchanted me, as well as the live oak trees draped in Spanish Moss. According to the website below about nature on Hilton Head, I have learned that Spanish Moss is just an epithet for the air plant that derives all its needs from rainwater and sunlight. The moss is not parasitic and does not harm trees.
Running felt good that morning, but I still stopped to catch my breath and marvel at the beads of sweat that bounced off of my skin like bullets. I was not used to the taste of my own sweat, as I barely sweat when exercising. I also learned to avoid rubbing the sweat into my eyes, as it sure had a stinging and temporary blinding effect on me.
Around mile five, I realized that I was lost, so I pulled out my I-Phone with the picture of the map. I realized that I was doing the top part of the island instead of the bottom part. However, during my search for the right paths and streets, I came across quite a few historical monuments on Beach City Road. And that was my Aha! moment, too. I realized that my getting lost, which is nothing new for me… after all, I managed to get lost running the Pony Express Marathon this May, took me on a historical tour of the island. “Wouldn’t it be fun to be able to join organized running tours for the novice and avid runners ?” Running and stopping to learn about various cities’ history, anecdotes, architecture, and so on. What a treat that would be!
The oldest Baptist Church on Hilton Head Island
As I hit the end of Beach City Rd, I ran back and came across the oldest church and school on the island. I also came across old fortresses, which had been important points of defense during the Civil War. I did not expect to come across such rich historic tapestry, which is why I read more about it to understand the island’s history better. Apparently, besides my own running explorations, the island had waves of explorers that ranged from Native Americans to the French Huguenots, the English, the Spanish, pirates, and African Americans.
Fort Howell, an important defensive place during the Civil War
Not knowing which way to go, like most of the above-mentioned explorers, I stopped a lady in her 50s, or so, dressed in her Wal-Mart uniform to ask for directions. She immediately came right close to me to see my map. I was dripping wet and I took one step back, but then she came right next to me to explain directions. I appreciated her kindness and closeness and realized that we Californians are more into our personal space and privacy. After she showed me which way to go, I started to run again and realized that my run would be much longer than I had prepared for, but I wasn’t going to quit. I kept running and made it to Marshland Rd. that cut through the middle of the island like a river.
Getting Tired and the Tropical Storm
My legs felt like lead, my speed workout shoes did not provide enough support for my long run, and the sky frowned above like a disgruntled old man. Then the rain came: heavy and warm. I ran through puddles. My socks and shoes got soaked, while I worried about my cell phone that got a little wet inside the pocket of my hydration pack. As the rain came down hard, I decided to stop and take shelter under the eaves of a church for about 10 minutes, after which I realized that the rain was not going to stop, so I started to run again.
I made more stops, which helped me speed up for a mile or two before I would stop again. Soon I came to Matthews Road and knew that I was less than two miles away from our resort, so I picked up my pace. I got lost one more time making a left, instead of a right, after which I ran the last mile and made it to the resort, after my own 20-mile historic running of the island. Getting lost, while running by the island’s oldest Baptist church, school, and fortresses added more adventure to my running expedition and made me look forward to part two of my island’s exploration.
I hope you enjoyed my historic running tour of Hilton Head Island and hope you can share with others some of your running tours and adventures. Also for more information on running and real estate, whether buying or selling a home, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446.
After my 20-mile historic tour, I was determined to not get lost again running the second half of the island. I followed my hubby’s advice and made a left at the Carrabba’s Grill to stay on the trail, which was supposed to be a straight loop of the bottom part of the island about 13 miles.
Map of Hilton Head Island and its trails
Unlike the cloudy and rainy day that I had during my first part of the tour, this time the sun bounced its orange globe and peaked through the clouds before 8 a.m. I knew that I had to finish before it got too hot, as the air laden with the salty smells of the ocean and marshes already felt heavy and sticky. I started my run at a low 8s pace and felt great. This time, I brought my wireless headset with me so that I could listen to podcasts and not focus on my profuse sweating and uneven breathing. Along the way, I made a few quick stops to take pictures and catch my breath. I knew that due to the humidity, my breathing felt shallow and not too synchronized with my stride.
Hilton Head’s gorgeous views
After about six miles, I made a right on Arrow Rd. that was going to take me over the Broad Creek Bridge, long and arched like a cat’s back. The views of Broad Creek where we had been on a sunset dolphin cruise the previous evening encompassed both sides of the river with long piers and homes in the distant background. I finally found a hill on this bridge, as the entire island was as flat and smooth as the boogie board we all used to ride the waves every day. After snapping a few panoramic pictures, I made a right onto Marshland Rd. and knew that I had another six miles, or so to complete my full tour of Hilton Head. Although my face, arms, and my whole body felt as salty as the marshlands I ran by, my stride and cadence were stable. My body felt strong; my joy reverberated and crashed on the shores of sanity that running so readily provides.
Board Creek Pier
As I felt on track, I even stopped and chatted with a local woman who was walking her dog. We also both passed a legless lizard and were careful to make room for it. The woman who seemed to be in her early 20s and as warm-hearted as South Carolina’s beach sand took this picture of me jumping with joy.
Carmen jumping with joy- running is life!The love of running!
The young woman also started to talk to me as if we had been friends forever. She told me about her boyfriend who owned a large Kayak company by Broad Creek. She also asked me questions and gave me her undivided attention every time I formulated my answers. Her listening – attentive and unhurried – made me want to keep talking and take in that perfect still morning next to this polite and engaging young lady who had just become part of my Southern tour. By the end of our three-week trip in the South, (we also visited Orlando and Sevierville, Tennessee) the young lady’s wide and unaffected smile made me understand that my second running tour of Hilton Head island was an immersive journey into the Southern hospitality and way of life. My first half tour of the island was steeped in history, whereas my second half was a tour of the human nature. Running and observing. Observing and running. Taking mental notes and even writing a poem in my head entitled:
The Southern Smile
“A greeting, warm smile
as wide and serene as the blue sky
With no shadows or fake ridges
makes the Southern smile
so beautiful and worthwhile. “
By the end of the trip, I could see that our children applied the Southern politeness and consideration and were less forgetful to say “excuse me,” “thank you,” and “please,” which was pointed out by one of the flight attendants on our way back to Sacramento.
“We love your children. They have such good manners,” she told us, as Alex and Sophia used their most polite language.
I smiled and replayed an ad in my head about Cracker Barrel restaurant that goes like this: “Cracker Barrel, a yummy Southern treat.”
I hope you enjoyed my running tour, and wish you to create as many running tours on your trips all over the world. Also please share your short stories about your running tours here.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Two weeks after I had run the Pony Express Marathon, I ran Folsom Gold Rush 50K, my very first ultra marathon. Although experts recommend about 30 days before running another race after a marathon, I refused to accept this wise advice. Instead, I chose to view my marathon race and big PR (personal record) as a perfect training for my first 50K race (31 miles). Besides, one of my trail mix friends John Bressan made the perfect point when he cheered for me at the marathon finish line: “Remember, all you need to do is finish your first 50K, as it will be a PR, for sure. Your goal is to qualify for Boston, so you don’t want to injure yourself. ”
THE WEEK OF MY ULTRA MARATHON- PHYSICAL AND MENTAL PREPARATION
Another Trail Mix friend Sharon Hampton who has been running races for over 30 years offered me the best advice that I would pass onto other runners who wonder whether they should rest the week of the big race, or whether they should run lightly. Sharon urged me to do the following:
Rest the whole week of the race and let your body fully recover from running so that you can have enough stamina for your big race.
Fuel, hydrate well, and eat some extra carbs, as your body will need it and use it.
Last, but not least, my favorite advice she offered: do not even think of the total distance. Instead, focus on running from one aid station to another (fuel at each aid station) to break miles into smaller increments and finish the run strong.
With most trail races being on Saturday, I was glad to run my biggest and longest race I have done in my life one day earlier than road races, which happen mostly on Sundays. I did not run at all the week of the race and I just gobbled up my carbs. Even though I viewed my taper as being lazy and not working hard enough, deep down the voice of reason kept me honest. I had to acknowledge the hills, the rocks, and uneven terrain, the heat, and the long distance. Moreover, I had to trust that a rested body would find more strength and energy than a tired body. I continued to load up on brown rice and Quinoa pasta, fresh fruit and vegetables, some salmon, and my vegan pancakes that I made with almond milk.
As to the mental preparation, I did the following:
I kept my entire week on a positive note, avoiding any negative interactions or situations.
I visualized myself running with a big smile while my sweet husband and our kids were waiting and cheering for me at the finish line.
Buoyed by my recent marathon and quick recovery, I had total faith and trusted that I could complete my first ultra, as long as I did not get injured and kept my focus on the breath and positive mental images of crossing the finish line strong.
The big d-word DOUBT was banished from my mind and vocabulary and replaced with BELIEVE.
THE DAY OF THE RACE
After a good night rest, a hearty pancake and banana breakfast, and careful preparation for my 50k race the night before, my sweet husband dropped me off at Skunk Hollow in El Dorado Hills from where our race started on the Darrington Trail.
My husband parked and stuck around for a few minutes to make sure I had everything I needed. To our surprise, we met Shawn, one of our soccer friends who works with my husband. He congratulated me for upgrading my running. My husband beamed with pride and joked around with his friend, while I thought to myself: “Isn’t what our lives are all about? Upgrading our old selves to newer and better ones?”
My husband gave me a big hug and a kiss. He wished me good luck and said we would keep in touch so that he knew when to wait for me with the kids at the finish line. I spent time talking to other runners and was happy to get some great advice from Karyn Hoffman, an amazing runner, pacer for marathons, tremendous athlete, and an icon in our Sacramento running community. She advised me to start slower and then pick up my pace and pass people. She knew my rabbit style of running fast from the beginning, which was not conducive to the length of the course.
At the start line of my first 50K run
THE FIRST HALF OF MY ULTRA
I did not start slowly at the beginning of the race, as I knew my engines would slow down later and wanted to make sure that I would make good times for all the aid stations, but Karyn was right. Starting slower ensures more strength later. The first 8 miles of the race were technical and the rocks seemed to bare their sharp edges like sharks. I almost fell at least five times, but managed to catch myself. I kept running to make a good time for our first big aid station at Skunk Hollow, where I ate banana, peanut butter and jelly sandwich, and used the restrooms.
After this quick stop, I ran strong and passed a few runners heading towards Salmon Falls on winding trails flanked by exquisite views of the Folsom Lake. The lupine, vetch, and golden California poppies crowned the meadows and reminded me why I fell in love with trail running: nature at its best, as well as my desire to match nature’s outer beauty with my inner beauty. During my run, I constantly reveled in nature’s sheer magnitude and stopped to take pictures while power hiking a steep hill, taking a short break, and thinking of a little poem about the trails that I wrote after the race.
The Song of the Trails
The trails enchant and attract
the runner’s soles into their deep forests
like a siren’s song – inimitable and unforgettable.
Lined with rocks, protruding roots,
multicolored wild flowers, and poison oak
the trails chirp the song of the wild at heart.
Oh, the beauty and serenity of wild flowers!
THE SECOND HALF OF MY ULTRA
After 15 miles of running, I kept my focus on avoiding falling by all means, as well as looked forward to hitting all the aid stations. At mile 16.1, I reached New York Creek aid station and made sure I ate bananas, pretzels, and peanut butter and jelly sandwiches. At this point, my mind started to show up signs of fatigue, or was it my body getting tired? Having a black belt in Taekwondo, I knew that I had to use my mind to control my body, so I told myself that I needed to run steady to hit mile 20 strong. From there on, I had to keep running a meager 11 miles- ha!ha!
The trail flanked by wild flowers! Pure bliss!
The views of Folsom Lake kept me company and comfort. The blue sky and water, peaceful and tranquil images, followed my strides and gave me renewed hope and energy. Yet, the hills seemed to multiply at every corner, leaving me breathless while climbing them.
At mile 22.9, I crawled to Brown’s Ravine aid station and felt every muscle in my body having something to say to me, but I was not interested in listening. However, I felt a little lonely running by myself and only talking to people at aid stations, so God probably heard my prayers and sent Leslie Niels my way around mile 23, or so.
A young woman with a happy and steady stride, Leslie seemed to be especially strong on hills, so I followed her. We started to talk about our running problems, as well as curse the endless hills. Leslie was doing the relay and running the second half of the race, which was music to my ears, since her legs were not as tired and she could propel me to finish a race that was the most challenging event I have ever done in my life so far. I am sure harder events would come along, but this was my first.
Leslie, a super athletic and fun person to hang around, pointed out that after this race, we can definitely call each other “bad ass” ultra marathon runners. Yeah! We both repeated those words that had become the running leitmotif of the day. The “bad ass” mantra empowered and emboldened us to keep running, while joking and commiserating with each other.
At mile 28.9, Leslie and I reached Folsom crossing by the American River bike trail. I texted my hubby to tell him that I was 3 miles away. To my great delight, the last three miles were all on flat and fast surface, so I powered through with Leslie running right behind me a little slower, as by now her blisters gave her trouble. I could tell that every stride Leslie took hurt her, but she continued to maintain her joviality and positive attitude. I also felt that we both functioned as perfect crutches for each other and that really made our finish smoother and stronger.
Leslie and I about 3 miles from the finish line! Yeah!
As we turned on Sutter Street in Old Folsom, I knew the finish line on 200 Wool St. was around the corner, so I felt a strong surge in my cadence and pace. Clip-clop, clip-clop! Just like during Pony Express, our daughter Sophia joined me and ran with me towards the finish line, making my day. Our sweet son Alex was again the race photographer taking great shots of me. My hubby was beaming with pride. He hugged and kissed me right after I crossed the finish line. Wow! I did it! I ran my first 50K in 7:11 and felt pretty good. I could walk, so that was a good sign.
Crossing the finish line of my first 50K race!My beautiful family celebrating with me!
Leslie finished seconds behind me. We both hugged and congratulated each other, as well as promised to keep in touch with each other.
In the end, resilience and perseverance shone through, reminding me that there is always more I can give and that human nature is just as resplendent as nature.
For more info on ultra marathons, please check out these links:
For info on real estate, please go to my website http://www.dynamicsacramentohomes.com. Also mention this blog when buying, or selling with me, and receive $100 gift card to Fleet Feet, or the store of your choice. Other discounts and offers apply, so feel free to contact me. Happy to answer any of your running and real estate questions. No strings attached!
When our work and hobbies intertwine, we feel satisfied and happy. Having been in real estate for 16 years, I have learned to appreciate the dynamic aspects of my profession and the diversity of the people I meet and help buy or sell, for which I am very grateful. In other words, I am always stimulated and do not get bored with my work the same way running cannot bore me, because of the variety of workouts and the many physical and mental benefits that come with it .
Talking about real estate on Real Life Lending radio show.
Title of my blog:
Ancil Hoffman trail run with deer in the background. Pure bliss!
It describes two passions: running and real estate.
Running and real estate have one common denominator: it is dynamic, which matches the name of my real estate company that I founded in 2010, Dynamic Real Estate.
Running and real estate are both adrenaline driven, especially when my buyers get super excited about becoming homeowners. As to running, we all know about runner’s high, which is pure bliss and increased endorphins that runners get during a run.
Running and real estate are both enriching on a financial level when my clients acquire equity in their homes and a spiritual level for runners, who find running the perfect meditation in motion, as I like to call it.
Running and real estate are super powers, as they change people’s lives.
Running and real estate are great securities for the future. Real estate can build up one’s portfolio and increase wealth, especially when clients take advantage of the lows and highs of the market, whereas running can increase one’s physical and mental well-being, which can add quality years to someone’s life.
Running and real estate are year-round affairs, especially for us living in California and being able to run year-round.
And last, but not least, running and real estate are LIFE. A positive, dynamic, joyous way of living.
For any questions on running, or real estate, please contact me at 916-342-2446, or e-mail me at carmenmicsa@yahoo.com. Also don’t forget to follow and subscribe to this blog! Happy feet!
