Finishing with a savage kick- let’s finish this rainy parade of runners
On Saturday, February 10th, I completed my 17th marathon in 4:02:57 with a big kick and smile at the finish line.
I am very lucky when it comes to having good running weather, but on Saturday, the rain came down steadily for about three hours out of the four hours that I was running the marathon with zero stops for fear that I wouldn’t want to keep going.
My mantra during the entire race was to keep going and never stop, which I accomplished and felt good the entire time, but not as speedy as in other marathons. Yet, the farther I ran, the less interested I was in quitting, which reminded me of our teachers back in Romania, who used to repeat this phrase to us whenever they sensed that we were about to quit:
“You better keep going and not drown right when you’re about to reach the shore.”
As a child, I despised this expression, but as an adult, I appreciate it and practice it with my family, in my business, and in all the sports I do.
Why do I value this so much?
The answer is simple: “We don’t always see the shore, which is why we have to keep swimming, running, or whatever we’re doing.
A Short Course Analysis
My friend Youa absolutely loves this course, which is part of the Mesa-Phoenix Revel downhill course and is considered fast. She keeps hitting a PR every year that she runs this course, but she still needs to hit or break 3:30. Inspired by her and other runners, I signed up to run this marathon hoping to break 3:28:48, which is my PR at Mt. Charleston marathon, the fastest course I have ever run followed by Big Bear in Southern California.
Being a strong downhill runner, I figured that the PR could happen, even though I had a two-month training setback at the beginning of my marathon build-up due to my peroneal injury. However, January was a strong training month, so I was becoming even more hopeful until I got to run the course, and my inner monologue changed.
The start was delayed by 30 minutes, which meant standing in the rain and getting our shoes and clothes wet. After about 20 minutes into the delay, runners were allowed to start after about 20 minutes. I was still in the bathroom, so when I came out, I jumped to the start and started running with joy while trying not to run too fast my first mile. I only hit 7:59 pace in that first mile, after which I dropped in the low 8s.
The course was not crowded at all, which I liked. The course is supposed to be very fast in the beginning, after which there are two hilly miles from miles 5 to 7. During the course preview, we were promised all fast downhill after mile 7 till about 17, but I kept waiting for those downhills to appear and felt like Waiting for Godot, as all I got was a slight downhill and mainly flat course, which didn’t feel that fast to me.
I decided to settle at an easy pace and to take in all the spectators. To my great delight, I saw a family who held up signs written in Romanian just as I was thinking of my dear father who smiled and cried with joy through the raindrops that day.
I ran towards them and greeted them in Romanian, which made them cheer loudly for me. How awesome was that?
As I kept running in the cold rain, I tried to take in the scenery, but there was a long stretch of an industrial-type neighborhood – more than five miles, so I didn’t think the course was beautiful other than in the beginning with the saguaros dotting the road and looking eerie in the morning darkness. I always do better when the course is pretty like the London Marathon, which I consider the most beautiful marathon I have done so far with Big Sur following.
I didn’t know if it was me not feeling those downhills but at the end of the race, my good friend Tiffany Stratton Moreno and I found out from different runners that they also didn’t feel those fast downhills that were supposed to make this course speedy. Tiffany encouraged me to write a detailed race recap, as runners tend to perceive the course sometimes based on their PRs and not the true topography of the course.
Things that went well
My nutrition on the course was right on point. For this marathon, I followed the advice of many elite runners and took a Huma gel every 3 miles, which worked out very well, as I never hit the wall, but I also didn’t settle in my high 7s paces for whatever reason. It could have been running through the rain for so long, or simply not my day.
With the sparse scenery, I focused on the few but wonderful spectators, who were out there standing and cheering for us in the rain.
Every time, I shouted: “Like a savage,” they cheered loudly and laughed.
The fun interaction with the spectators kept me going – soaked with raindrops and the thrill of running another marathon – feeling good and even happy to welcome some fatigue but no real pain in my body due to my good training, a mixture of my own and coach Paul Carmona. I purchased his downhill advanced plan, which was very good and helped me run strong, although I will revert to my training plan next time and run a marathon six to seven weeks before running the marathon that I wish to PR.
Why? You might ask?
Because I am an advanced runner, know my body and all my three fastest marathons from 3:28 to 3:33 came six to seven weeks after I ran an easy marathon, except my first 3:30 Mountains to Beach marathon, which happened after I ran my first 50-mile race seven weeks prior. The marathon felt like a breeze!
Back to the Mesa-Phoenix marathon
As I ran in the rain that came down relentlessly and only stopped in the last mile of the marathon, I looked forward to inching closer to the finish line so that I could change clothes and celebrate another marathon.
The finish line of the marathon was slightly downhill, which helped me finish with my characteristic savage ninja kick and run at a 7:45 pace coming through the chute while shouting “like a savage.”
The spectators were having a blast and cheered me on as if I had won the marathon.
The marathon ended at Riverview Park, which is a large open space park with water features, playgrounds, and a stage, where they played music for us.
As soon as I crossed the finish line, my wonderful friend and Arete teammate Youa Xiong called me and we met up. To my great joy, she told me that she PRed for the fifth year in a row in this marathon, but due to the heavy rain we had, she didn’t hit 3:30 or faster, as she had hoped. She ran it in 3:33, which was so close.
“You seriously did amazing,” I told her while having someone take our picture.
Youa and I at the end of the marathon! Super proud of her! A shiny new medal and a PR!
My celebrations continued with my friend and wonderful roommate Tiffany. We even went on a short hike to see the Hole in the Rock by the Zoo, which was beautiful. My husband joked with me that apparently, I didn’t run hard enough if I was in the mood for hiking.
“It was just a short hike to get some blood flow into our legs,” I told Catalin, knowing that he liked to tease me.
Tiffany and I on our way to the Hole in the Rock- showing off our new shiny medals.
This marathon is still in the top 10 of fast marathons to run and it can be a good course on not such a rainy day.
A million thanks to the organizers of this Revel race for doing their best to make it a positive experience.
And when in doubt, remember that you’ve come so far, and quitting will feel like drowning by the shore, as my teachers back in Romania used to tell us. Let’s persevere!
Whether you’re interested in running or real estate, Running for Real Estate is a great place to learn more! Questions? Call 916–342–2446.
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide you, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love, A Book of Poetry and Short Forms on Amazon, or any other of my books.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916–342–2446.
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Feeling happy after a great run in Flagstaff, AZ, Photo by Drew Wartenburg, Kim’s wonderful husband, chauffeur, and chef
“No one expected me to make an Olympic team. I wasn’t a standout high school or college athlete, but I have always loved to run and valued a disciplined work ethic. I have been fortunate throughout my career to have wonderful coaches who fostered my desire to seek continual improvement, and a PR streak eventually landed me among the country’s best athletes and in a qualifying position for the Olympic Games.” – Kim Conley
Jumping from 5K and 10K favorite distances, US Olympic runner Kim Conley is moving up to the marathon distance this year. Although Conley used to live in Sacramento, she now lives and trains in Flagstaff, AZ. A two-time Track and Field Olympian in the 5000m and two-time national champion, Conley grew up in Santa Rosa, CA, and went to college at UC Davis where she ran cross country and track. Conley is a professional runner for Nike and coaches adult runners with McKirdy Trained. In her free time outside of training and coaching, Conley enjoys reading, hiking, mountain biking, and exploring the beauty of Northern Arizona. Personal bests1500m — 4:07.17 3000m — 8:44.11 5000m — 15:05.20 10,000m — 31:35.88 Half Marathon — 69:44Her lovely mom Melanie Conley is British and emigrated to America in 1987. Melanie lives in Santa Rosa, CA, where she is a home health wound, ostomy, and continence nurse for Sutter. In her free time, she enjoys traveling, swimming, and spending time with family—including her three grandchildren. As 2020 rolled up all its sleeves with a worldwide pandemic, Kim Conley has embraced the ever-changing circumstances and has learned some valuable lessons:
Being adaptable to life’s swift changes in a way that the Olympic athlete has never been before.
Being prepared to be disappointed, such as a race being canceled at the last minute, made her embrace life’s disillusionment with equanimity and serenity.
Being open to change and welcoming it as a catalyst toward personal growth. For instance, one of the things that Conley changed in her training was to move to Flagstaff permanently in the middle of 2020, which allowed her to train at altitude full time. Additionally, Conley stopped going to the gym. Instead, she uses the developed at-home strength routine based primarily on the KBox Trainer by Exxentric.
Kim Conley and her mom Melanie Conley, Photo by Drew Wartenburg, Kim’s wonderful husband, chauffeur, and chef
“Dreams can change if you want them to.” – Melanie Conley
Kim and Melanie Conley share a few multigenerational pieces of advice for athletes of all ages and abilities and anyone who wants to increase their resilience.
Kim: keep going and keep adapting.
Melanie: when things get tough, carry on as usual.
Kim: learn to become more nimble and welcome changes in your lives.
Melanie: being supportive and not putting pressure on the kids will help them enjoy the process and be successful.
Kim: having the parents’ and grandparents’ blessing to reach high and believe in becoming an Olympian.
Melanie: have audacious dreams and be ready to change them, if you need to.
Kim: the endeavor should be less about the outcome, and more about enjoying the process.
Melanie: find something positive every day.
With so many lessons in resilience that Kim Conley learned from her parents and running, working hard to accomplish big dreams is all just good fun when doing what we love to do.
And yes! Dreams are adaptable as well!
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For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love, A Book of Poetry and Short Forms on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon.
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Boston 2021 was the fastest marathon in her career so far
Photo by the race photographers. Jenny Hitching crossing the Boston Marathon finish line, 2021
Whether you are a runner or not, there is a magic marathon revered and appreciated by many: Boston.
With the Boston marathon taking place on April 18th, 2022, let’s hear some wise advice from Jenny Hitchings, who lives in Sacramento, CA with her husband, Andy, and their dog, Mia. Hitchings is the world marathon record holder in the 55 to 59 age group.
“And now at 58, I am still getting faster and still running PRs. My time at the Boston Marathon on October 11th, 2021 of 2:45:32 was a lifetime PR. This is where people ask, how? I wish I had an easy answer that I could deliver in a box with a bow. But I don’t.” — Jenny Hitchings in an interview for Run in Rabbit blog
A five-time Age Group (55–59) American Record holder in various race distances and an Age Group World Record holder in the marathon, Hitchings is also a running coach for individuals, youth, and middle school cross-country. Besides her exciting running and coaching career, Hitching has two grown girls, Molly and Maggie, and is a newly crowned grandma to Olivia (Molly’s baby).
Hitchings’ advice on training and running a strong Boston marathon
Doing harder workouts within her long runs with her fast runner friends and teammates from SRA Elite team has helped her be well-prepared for Boston. Some of Hitching’s favorite workouts were: long runs with fast finishes to practice picking up the pace even though legs are feeling tired, progression runs where the pace starts slower and gets faster with every mile, as well as running GMP (goal marathon pace) tempos and longer GMP mile intervals, such as 3x 2, 2 x 3, 2 x 4.
2. Running many 20-mile runs, or longer. Occasionally, Hitchings tried to run on courses that mimicked the Boston course hills by starting on a slight 3-mile downhill and returning on the same hill around mile 16 to simulate the challenging Boston course. She also advises running on rolling hills to strengthen the quadricep muscles that need to help you transition in downhill and uphill running, which can also be done on trails.
3. Do NOT go out too fast, as Boston starts with downhill running. “If starting too fast or beyond what you know is reasonable, your legs will fatigue and cramp by Newton hills and beyond. Try and run effort based on the inclines, and let it flow on the declines,” advised Hitching.
4. And last, but not least, enjoy the crowds! Smile, pump your fists, and hands in the air, as spectators will scream and cheer louder, which can carry you a long way.
Photo by the race photographers. Jenny Hitchings running with joy at Boston marathon, 2021.
Improving running and athletic longevity
“I have been running since college (for fitness) and more competitively since I was 40, so I don’t have all the wear and tear on my legs like if I had been running at a high level in high school and college,” said Hitchings. “I have a flexible schedule that allows me to run when I want. I have a coach. I train hard, and I have good genes,” she added.
Hitchings’ advice to women runners of all ages, but particularly women over 50 regarding running the best races of their lives:
The first and most important thing is to love running because it makes it easier to be consistent and do what it takes to get out the door, instead of making excuses about why you can’t run or train.
Success has nothing to do about comparing yourself to others, and everything to do with being the best you can be at any given point in your life.
As far as reducing injuries and increasing your running longevity, Hitchings can’t say that she has stayed injury-free over the years. She had an Achilles/heel surgery and a PRP (Platelet Rich Plasma injections) procedure on her glute/upper hamstring. Hitchings added that running with no pain felt enlightening! Although she admits to not being great at doing strength or cross-training — Hitchings does enjoy riding outside or on her Peloton — she regularly sees her sports chiropractor doctor and gets deep tissue massage. She also thinks that walking her dog 1.5–2 miles after runs helps her stretch and feel loose.
Hitchings pointed out that getting good or better at running (or anything) takes time: practice pacing, fueling, hydrating, running on different courses and terrain, and adding mileage. “In the end, your training doesn’t lie,” she said.
Sometimes, Hitchings watches dogs run and thinks, “they have it right. They just do it organically. Warm up with a trot, run fast and chase things to get the energy out, slow down because they’re tired, find a stick and chew on it in the shade, because, why not? Then get up and repeat. Interval training at its best without getting injured.”
Photo by the race photographers. Sacramento, CA
Although Hitchings is not running the Boston Marathon this year, she hopes to see her granddaughter Olivia at her next Boston, wearing a T-shirt that says:
“My nana is FAST as AF.”
Meanwhile, happy tapering for Boston, and don’t forget to wave at the crowds!
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love, A Book of Poetry and Short Forms on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
The lessons they have learned from the Raramuri people
From left to right: Sacramento endurance athletes Lorena Van Rein, Norma Faubert, and Martha Rodriquez Photo taken by a bystander at the finish line
“Perhaps all our troubles — all the violence, obesity, illness, depression, and greed we can’t overcome — began when we stopped living as Running People. Deny your nature, and it will erupt in some other, uglier way.” — Christopher McDougall
Meet Sacramento residents Lorena Van Rein, Norma Faubert, and Martha Rodriquez who have completed the famous Ultra Maratón Caballo Blanco on March 6th, 2022, a race that was first started by Micah True, whose nickname was El Caballo Blanco (the white horse) for runners from all over the world to run and experience.
True was fond of saying, “While they are at war, we come together to make peace here in the bottom of the canyon,” which cannot be more meaningful and powerful nowadays in the fight against the Coronavirus and the Ukrainian war. True fought against the Mexican drug cartel to maintain peace in the region.
After the book Born to Run by Christopher McDougall came out, runners from all over the world descended upon the town of Urique, Chihuaha, Mexico to experience the mystique of the Caballo Blanco ultra marathon. Norma Faubert is one of the runners who has dreamed of doing this race and running with the Tarahumaras people. An endurance athlete originally from Mexico City, Faubert is a middle school Spanish teacher and a mother of a 14-year-old son.
Norma Faubert ran the ultramarathon with joy. Photo taken by the race photographers
This year, for instance, runners ran next to over 600 Raramuri people on a hot day with temperatures in the 80s, which to Van Rein felt like 100 degrees. The Tarahumara people, or Raramuri, are indigenous people of the Americas. Raramuri means “runners on foot” or “those who run fast.”
Their strength comes from their ability to run in huaraches, their traditional form of sandals, or what US minimalist running circles call Tarahumara sandals, for 200 miles (320Km) over a period of two days through their rough canyon country for inter-village communication, transportation, and hunting.
Lessons learned from running the Ultra Maratón Caballo Blanco
“Just move your legs. Because if you don’t think you were born to run, you’re not only denying history. You’re denying who you are.” — Christopher McDougall
Van Rein, who first started running in 2013 after one of her best friends invited her to run, has completed 16 marathons, two 100-mile races, and many other races. She mainly runs to socialize with other people and to challenge herself. As the co-owner of Wild Rooster Restaurant, a family Mexican restaurant that serves delicious and fresh meals (I eat there often whenever I am in the mood for a burrito), Van Rein was excited to have completed the marathon this year after two years of the pandemic when races were put on hold.
Lorena Van Rein ran the ultramarathon with joy. Photo taken by the race photographers
“This event is a very unique race not only because you have to fly to this destination, but there is also another 12 more hours spent driving to Urique, where the event took place,” said Van Rein. “Roads are not easy to drive, but the views on the way to get there are impressive that no pictures give them justice.”
After meeting the Ramirez Family (Maria Lorena Ramirez finished second female overall in the 80Km), Van Rein knew that running the Ultra Maratón Caballo Blanco had to be on her bucket list.
Her heart was full of joy for having completed this difficult but beautiful ultramarathon because she had experienced the rugged beauty and splendor of Copper Canyon, a whopping four times larger than the Grand Canyon with a depth of over a mile. The canyon rim sits at an altitude of 8,000 ft and is full of rocky outcrops and sheer drop-offs.
Copper Canyon, Mexico Photo taken by Lorena Van Rein
Running as a way of life
It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.” — Christopher McDougall
Van Rein said that running this race was a hobby for her, whereas for the Raramuri people, running and walking everywhere is their way of life. They do it naturally without thinking about it, and the distances are pretty far. For instance, kids who need to get to school from the village need to run/walk for about three hours each way, which is why not everyone can go to school. For example, in the Ramirez Family, only the two older brothers were able to go to school and because of that, they can speak Spanish. The daughters couldn’t go, as they needed to stay home and help with the daily chores.
Faubert added: “The Raramuri people live in a remote place. It’s not uncommon to just run over to see a friend … And that might be 10–20 miles away.” Imagine having to run that long to see your friends, which shows us that we have no excuses for making and maintaining those important human connections.
The Raramuri women running in the traditional sandals. Photo taken by the race photographers
Kindness and trust are given openly and freely
“The reason we race isn’t so much to beat each other, but to be with each other.” — Christopher McDougall“
People were nice, polite, humble, and so welcoming to everyone,” Van Rein remarked. They were also trustful when she asked for coffee. They told her to go ahead take the coffee and pay later.
Being surrounded by these kind people has taught Van Rein that we can learn to trust one another and offer simple gestures of kindness, such as a warm cup of coffee. Not only did Van Rein enjoy the race, but she also made many friends with whom she chats every day online.
Van Rein was also impressed how well she did drinking Pinole served at the aid stations ( a drink made from corn and the powder mixed in the water). For inspiring, homemade, and wholesome pinole cookies and oatmeal, check out some recipes here. The aid stations also served oranges, bananas, bottles of water, and tortillas with beans, which ran out by the time she got there.
The necessity of running for food
“You don’t stop running because you get old, you get old because you stop running.” — Christopher McDougall
According to Van Rein, hundreds of Raramuri people of all ages — some of them in their 70s and 80s run the 80K distance because they receive a voucher to exchange food worth $350 Pesos about $17.50 dollars. “Unlike me, they could not run only the 42Km (26.2 miles); they had to run the 50 miles to receive food, which is why everyone wants to finish the race regardless of how long it takes,” Van Rein clarified.
Faubert also felt transfixed and transformed by this race.“The Raramuri people proved that we all have reservoirs of strength and untapped potential inside us,” Faubert said.
Photo taken by the race photographers. The Raramuri women running in their traditional clothes and sandals
Although Van Rein has done many hard races, the Ultra Maratón Caballo Blanco would always be in her heart because she had a running epiphany during this event:
“While my running is simply a hobby, the Raramuri people run for food,” Van Rein said. “I totally recommend this race. You will leave part of your heart there.”
Final Takeaways
Besides being born to run, we cannot let the simple joys of movement and freedom ever escape from us. When we run with other people, we learn to forge deeper and more meaningful relationships, which I hope will transcend any unnecessary destructive acts against one another. I also pray that we will all learn to make peace in the bottom of the canyon, as Micah True said, or wherever we are in the world.
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
Photo taken by the race photographers – Running with joy next to the guy in red over the Tower Bridge
After the London marathon got canceled twice last year due to the pandemic, I finally had the opportunity to run my fourth world marathon in person on Oct. 3rd. Not only did I take part in the largest marathon in the world with about 60,000 in-person and virtual participants, but I also rejoiced being cheered on by the best, most supportive, and loudest spectators in the world.
As a competitive runner who strives to earn my six-star coveted medal by running all the six world marathons, getting accepted into the London marathon was a dream come true! To my surprise, the times I ran during the Chicago and New York City marathons that I completed in 2018, had earned me an invitation to participate in the AbbottWMM Wanda Age Group World Championships. Knowing how hard it was to get into London marathon, I jumped at the unbelievable occasion. I felt honored and extremely fortunate to get invited.
Anticipation was high. Elations and emotions. Trials and tribulations. A solo international travel to Europe during a pandemic fully vaccinated but still masked and cautious.
The start of the marathon
After a well-organized packet pick-up on Friday two days before the marathon, I rested all day on Saturday to have fresh legs on Sunday. Luckily, it was a rainy day, which made it easy to stay warm under the covers, reading The Daily Telegraph newspaper that I picked up that morning at The Waitrose neighborhood market.
The morning of the marathon, we were blessed with no rain, clouds covering the sun in gray wisps of wonder, and a staggered start of our marathon due to Covid restrictions. Like most of the runners, I took the tube following crowds of excited and masked runners. I immediately became friends with a couple from Florida. We stuck together, as we had the same corral and start time.
The first thing I saw, as we got off at Blackheath, an area of South East London, England, straddling the border of the Royal Borough of Greenwich and the London Borough of Lewisham was a church built out of solid rock greeting all of us runners. I felt piety and serenity envelop me warmer than my jacket that I was planning to dispose of on the course.
Photo taken by Carmen Micsa. All Saints’ Church in Blackheath Common, London Borough of Lewisham
To me, this was a great sign, as I always say prayers before each race and ask God to guide my steps during each mile all the way to the finish line. I also feel at peace, knowing that my dear father will watch over me from heaven, helping me when I need him most.
My new friends and I checked in, showing proof of our negative Covid tests (I had to test negative four times during my 10-day London trip), after which we lined up to the portaloos, The British word for porta-potties. The wide-screen TV showed images of regular runners like us, as well as the elite runners warming up.
Photo taken by Carmen Micsa. The wheelchair runners getting ready to start the London marathon.
We hung around for about an hour before our wave started, which gave me plenty of time to use the bathrooms, but it also made me stand instead of resting my legs.
Selfie taken by Carmen Micsa. My new runner friends and I found Robert Wang. He is gracious to keep us all informed on the World Marathon Majors Challenge.
Running the streets of London
Around 9:40 a.m. we did a short walk to our designated start line — there were multiple starting lines, but only one finish line, and off we went.
My goal was to run the first three miles at an 8-minute pace, or so, which due to the many runners on the course worked. We ran through Charlton and Woolwich for those miles and the crowds were already cheering on us. After mile three, I tried to pick up the pace, but by the time we merged with the other runners, there was barely any room to run around people. I decided not to weave in and to wait a little more till the 10K point.
Photo taken by the race photographers. Running through Cutty Sark by this ship
I remember thinking during the marathon how strange it was that we were running by a ship and that I wanted to find out more about this since I love to research and learn, or what my kids call me “being curious Mom who strikes again.” From what I read, Cutty Sark was a British clipper ship, one of the last and fastest tea clippers to be built that now sits on the dry dock in Greenwich for public display. What a treat to run through history and be surrounded by indelible sights and architecture!
At this point, I started to run at a 9-minute pace and relaxed into it, realizing how blessed I was to be there — running through historical neighborhoods and relishing the sights and sounds of London that had already stolen my heart from the first day I lay sight on it.
The second half of the marathon
Before I knew it, I was crossing over the River Thames and running across Tower Bridge. This was already about the half marathon point. I was mesmerized by the energy of the runners around me, and especially the spectators who were treating us like superstars. The only world marathon that comes close to London in terms of spectators’ density and support is New York City marathon.
Photo taken by the race photographers. At this point, I felt like crying with joy and gratitude for running, for being alive, and moving.
Photo taken by the race photographers. I am smiling and running sandwiched between runners. The spectators were three rows deep.
I could not help smiling and taking in the sights and the spectators. The volume was perfect. I felt exhilaration at every step and turn. My body did not want to move at the planned 7:50 pace, but I felt amazing and did not want to break this running spell.
Everything was magical and magnificent. My heart glowed with gratitude.
Miles 20 to the finish line
For some reason, I felt that I was covering London so quickly. I wasn’t even looking for mile markers, or for the dreaded 20-mile wall. As I ran along Tower Hill and Victoria Embarkment Parliament Square, I continued to be amazed by the crowds who had huge balloons arrangements representing various charities, such as ovarian cancer, Parkinsons’ disease, and so on.
I also started to take more Buxton natural mineral water bottles offered to us on the course. As London is such an environmentally friendly city even the water bottles are made from 100 percent recycled material and are 100 percent recyclable.
Photo taken by Carmen Micsa
I also started to thank the Londoners for their incredible support by shouting: “I love you, London.”
The crowds went wild for me, which made me float through the streets of London elated and energized.
I kept running relaxed, keeping a steady 9-minute pace, for I realized that I would finish my fourth world marathon in under 4 hours.
As I came around the final corner in front of Buckingham palace, I picked up my pace and ran in the 8s. I kept raising my index finger to declare my love to the spectators that kept screaming: “way to go!”
They were jazzed up for me, and I kept on running strong all the way past the finish line.
Photo taken by the race photographers. Electrifying finish and backdrop. I was all pumped up, as you can tell!
Photo taken by the race photographers. Crying with joy past the finish line
The gentleman in blue next to me was so nice. He asked me:
“Why are you crying? You finished so strong!”
I’m crying with joy,” I replied. “I cry at the end of each marathon,” I continued.
Crying is so cathartic at the end of a marathon, and running all the 26.2 miles cleanses my soul and heart. The tears just trickled down my cheeks and I let them roll, as I crossed the finish line of the London marathon and started to stroll to the bag check area.
My awesome friend and Arete teammate Katie Koning ran into each other on the course and at the finish line.
We both have competed in the Wanda World Age Championships, so we got two shiny medals to display. We also finished super close to each other and shared impressions of our races while taking in the vibrant atmosphere of the finish line — being surrounded by London’s old, beautiful, and well-kept buildings.
One of the big highlights of the London marathon: having the honor to see Shalane Flanagan blaze off on the other side of the road.
And were there any moments of doubts and physical challenge?
Yes! The last 10 miles of the marathon got pretty warm (I ended up drinking close to two liters of water) and blood came through my right shoe, as my toes bled towards the end squished by the Nike Vaporfly shoes, which I will not wear again in marathons, but these small challenges never stopped my eternal smiles through all the London miles.
Wishing you all to run the London marathon with joy, gratitude, and no bloody toes unless you’re a savage ninja like me, my nickname in the Sacramento running community and my Arete women only running club!
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
Bryn and I during our fun 20-mile run with 18x400m at the beginning of each mile starting at mile 2.
I have run 12 marathons in the last six years as a runner, and I am about to run my lucky 13th one in three weeks at London, where I am participating in the World Age Group Championships.
We all know how taxing marathons can be on our bodies and how strong we need to be to run a faster marathon or to achieve a PR (personal record). We also know that long runs are the holy grail of marathon training and that practicing our GMP (gross marathon pace) is super important in having a successful marathon, but how about speed, hills, and other workouts?
The number one myth that we need to get rid of is that a marathon is just about strength, stamina, and endurance. However, we should not neglect to do the weekly speed workouts, whether they are Fartleks, hill repeats, or track.
With these important workouts in mind, I will share with you my very three favorite marathon workouts that will turn all of you into marathon beasts! And speaking of beasts, this short form piece published by The Daily Cuppa matches my first hill workout. It was inspired by my Fair Oaks Chicken run 5-mile race this year, where I got first in my age group.
However, let’s not get down the rabbit hole, or the chicken one, since this story is about the yearly chicken five-mile race. Runners not only race the roosters roaming the streets, but they actually have four infamous hills to climb: Grand Daddy hill, Hernia hill, the Beast, and The Last Gasp.
I ran this race for the first time and enjoyed running over hills, through rocks by the river single-track path, and on a gravel road.
As I finished the gravel section, one of the volunteers cheered on us to run strong on the Beast hill.
My response to him: “I am the beast.”
Workouts
Hill repeats mixed with two miles of GMP. After a 2-mile warm-up, run 4X800m hill repeats ( I like to do Pennsylvania hill repeats). You can run hard uphill and use the downhill for recovery, or you can run pretty hard both ways with a full minute rest at the bottom. After the four repeats, run two miles at GMP pace, or faster on the bike trail, or a more flat surface. Then come back to the hill and finish the workout strong with another 4X800 meters. Cooldown for a total of 8 to 10 miles.
Running uphill in Ancil Hoffman Park with a smile. Photo credit: Bryn Mumma
2. A tough workout perfect for marathon training is the dreaded Michigan workout. This workout is a combination of fast track repeats on the track and tempo miles on a bike path. The paces will vary based on your fitness level and goals. To avoid injuries, start with half of the workout, or only do it as an advanced runner. My awesome friend and amazing training partner Bryn and I did this workout for the first time about a month ago. She is training for the Boston marathon and I am training for London. We were both surprised that we could still run our last 800m and 400m repeats fast and that the tempo miles didn’t feel too taxing or daunting.
The flying savage ninja – ha!ha! Photo credit: Bryn Mumma
3. And last, but not least, the 400m during your long run to break the monotony and to practice speed on tired legs. Bryn and I just recently did 18X400m starting at mile 2 all the way to 20. At the beginning of each mile, we ran 400 meters hard, but not as fast as doing it on track, but still hard enough that we ended up with some faster miles. It was a challenging workout, but it made our long run go by so much faster and our legs got some much-needed speed. Once again, this workout is pretty advanced, but it can be tailored for every runner since you can choose how many 400m repeats to do in each mile. The main goal is to shake up your tired marathon legs and to have fun with it.
These workouts seem daunting and hard, but doing them with a partner will make them more fun and less intimidating.
To sum things up, marathon training doesn’t have to be only about tempo runs, GMP mileage, and recovery runs. You can spice things up and have fun while training, and I guarantee you that your marathon results will be impressive, too.
Enjoy speed, hills, and mixing up workouts, as you might want to run more marathons when having so much fun. Happy feet, and remember that YOU ARE THE BEAST!
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
“I have become much more comfortable dwelling in a world where we’re not sure what’s coming. I can wake up every day and prepare as if I’ll be at the Olympic Trials this summer, but if that doesn’t come to pass, I can regroup and reset my sight lines.”Kim Conley
Kim Conley doing a poised and focused track workout.
Are you hopeful for a brighter 2021? Then follow the wise, down-to-earth, and inspiring advice from Kim Conley, United States Olympic runner, who represented our country eight times, including at the 2012 and 2016 Olympic games, and hoping to represent again this year at the Tokyo Olympic games. As Conley pointed out, we can be better prepared for 2021, if we follow three important tips and apply them to our lives:
Becoming more comfortable with uncertainty.
Being prepared and working hard every single day, as if we were going to the Olympic games, which to me, equates to early preparation prevents poor performance in everything we do, or as Sun Tzu said “every battle is won before it is fought.”
Regrouping when things get canceled, or don’t go our way, and thus be ready for the next battle.
Kim Conley sees 2021 as motivating, helping her stay on task with her training. When the Olympics were postponed and there were no races on the calendar, Conley enjoyed running and exploring the trails around Flagstaff, even though she lacked the normal structure to a training routine targeted to peak performance. After being able to do some racing in the second half of the year, Conley concedes that even if the major global events won’t happen, there will still be micro meets for which she wants to be prepared. For now, Conley is acting as if the Olympics will take place and preparing for the Olympic Trials in June. She will be racing a 10,000m in Austin, Texas at the end of February as an attempt at the Olympic standard, and in order to achieve these big goals, Conley has embraced some of the lessons that 2020 has taught her, such as:
Be adaptable to life’s swift changes in a way that she has never been before.
Be prepared to be disappointed, such as a race being canceled at the last minute, which so many of us have experienced last year, but maybe did not embrace life’s disillusionment with the same equanimity and serenity as Conley.
Be open to change and welcome it as a catalyst towards personal growth. For instance, one of the things that Conley changed in her training was to move to Flagstaff permanently in the middle of 2020, and thus train at altitude full time. Additionally, Conley stopped going to the gym, but instead, she uses the developed at-home strength routine based primarily around the KBox Trainer by Exxentric.
Running around Flagstaff
And if you are wondering what a day in the life of an Olympic runner looks like, Conley was kind to give us an example of a heavy training day from the month of January:
Wake up ~8am
Breakfast of steel cut oats with collagen mixed in and coffee.
~9am Prehab: I do a series of foot strengthening exercises (this is timed for when my body will have absorbed the collagen and is targeting it to where tendon and ligaments I stress during the routine).
~9:30 drive down the mountain from Flagstaff to a track in Cottonwood which is at about 3000ft of elevation. The lower elevation allows me to run my sea level race paces.
~10:30am Track workout: 2 mile warm up; 6 sets of 1000 at 10k pace followed by 600 at 5k pace. 200 meter jog between everything; 1.5 mile cool down.
~12:30 drive home and drink a recovery drink in the car
~1:30 lunch
Afternoon is spent reading, writing, snuggling Smokey, and sometimes attending virtual meetings (I am a board member for the USATF Pacific Foundation and write the copy for email correspondence, web etc.). Conley is a huge reader and has a few books on her reading list, such as A Promised Land by Barack Obama, The Warmth of Other Suns by Isabel Wilkerson, and The Bean Trees by Barbara Kingsolver, a novel set in Tucson, Arizona, where her next sea level camp will take place.
Kim relaxing with a good book after an intense morning of training.
~5pm 3 mile easy shakeout run on turf fields at NAU
Second run of the day!
~7pm dinner
~8pm watch basketball, eat some chocolate, drink tea
~9pm light massage work, then bed
One of Conley’s favorite workouts that is getting her ready for the 2021 competitions: the steady-state run, which is running 8 miles at marathon pace (based on current fitness, not goal pace), then a month later progressing it to 10 miles at a slightly faster pace. Conley thinks that this workout is not as hard as doing 5k/10k pace on the track, but it definitely makes her feel really strong. On top of these tough and focused workouts, Conley runs twice a day about three to four times a week. She also does her strength training twice a week to be able to run strong and stay injury free.
And last, but not least, Conley has some great actionable mental, physical, and emotional advice for us mortals to have a brighter and better 2021.
Mental: Write your goals down and actively do something every day that is bringing you a step closer to achieving a goal.
Physical: Be proactive with your body’s health. Eat well and do strengthening exercises to keep your body able to handle the training load you desire.
Emotional: Talk about whatever you are feeling. We are living in hard times and don’t get the same levels of human connection that we are used to and need. “It helps me to tell other people when I’m sad that I’m not seeing them, or to know that others also miss seeing their loved ones.”
We wish Kim Conley to hopefully participate in the Tokyo Olympics this year and to put all her hard training to good use, competing at the highest level, representing the United States with pride. Happy feet, Kim, and thank you for inspiring the athlete and the human being in all of us.
To follow Kim Conley’s Olympic journey, feel free to connect with her on IG @kfconley, FB, Twitter, or check out her website www.kimfconley.com.
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs), or selling (commission discount). Running for real estate with joy!
Crossing the finish line in 3:28:48, my 12th and fastest marathon time so far with my biggest smile ever! Third in my age group, too.
“Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.” — Steve Prefontaine
Let’s be honest: running marathons gives us a huge sense of self-satisfaction and achievement. Running a strong marathon and hitting a PR (personal record) in Covid times, when most races had been canceled, is sheer joy. After I had Tokyo and London marathons cancel their races this year, I decided to run London virtual marathon together with my awesome friend and Arete team mate, Bryn. We trained conservatively for this marathon, as the devastating California fires put a wrench into our training, but we also knew that we weren’t trying to run a fast marathon. However, just a few weeks before running London Virtual marathon on Oct. 4th in San Francisco due to poor air quality in Sacramento, one of our team mates posted about a Covid limited edition marathon happening in Las Vegas, so Bryn and I decided to sign up, knowing that we will have six week in between marathons, but thought running an easy marathon for our long run might work well for our in person marathon, where we wanted to give it our best shot.
As soon as Bryn and I finished our London Virtual marathon that had about 1,700 ft. elevation, we took four days off, and started running easy on the fifth day, as we knew we didn’t have much time to train for Revel Mt. Charleston Limited Edition marathon, but we also needed to stay healthy. Although we were able to use our awesome Arete coach Mary’s training for London Virtual marathon, for Mt. Charleston, I created our schedule based on the six-week window that we had to train for a marathon that started at 7,633 ft. elevation and ended at 2,507 ft., which meant doing workouts and long runs downhill. I created my own workouts for our marathon training schedule, but the bulk of the training came from the book Advanced Marathoning by Pete Pfitzinger and Scott Douglas, who had a six week marathon training schedule for runners like us. A big change to our regular marathon training was doing most of our speed workouts running downhill, instead of hitting the track.
Bryn and I during a 10-mile hilly run on the famous Johnny Cash Trail. We ran up the hills easy, and ran the downhills hard to shred our quads and be strong for our marathon. It worked great, as I was sore two days after this 10-mile run.
1. Train on the downhills for speed workouts.
Neither Bryn and I have ever run a Revel marathon race, or a true downhill marathon like Mt. Charleston before, but we figured it should be easier to run it strong, especially if we did our weekly speed workouts on the downhills to get our quads prepared so that we would not experience what other runners call “knives in the quads” when running downhill for a long time. A great workout we did was 6X800 meters running up the hills very easy, and then running at 6 minute to 6:20 min pace on the downhill. We also tried to do most of the strides downhill during our easy runs that had six to eight strides included, which was another excellent way to practice fast turnover on the downhills.
Bryn and I running downhill happily at the beginning of the race, wearing the warm gloves kindly provided by the race organizers.
2. Long Runs on the Downhills
Bryn and I have done about four long downhill runs, and the last one was 12 days before our race. We ran 18 miles mainly downhill from Sugar Pine to Auburn with a few hills at the end (many thanks to my awesome friend and team mate Christina Nokes, who ran twice with me on this route in her home town Foresthill). We ran on the main road, which was not too busy, and it resembled our marathon course. Besides the fact that we were able to run many miles at GMP, or faster (goal marathon pace) during some of these long runs, Bryn and I also got stronger and faster for this marathon. According to Runner’s World, runners should incorporate downhill workouts, even when running a flat, or hillier marathon, because it will increase good leg turnover and make us faster.
Besides doing long weekend downhill runs, three weeks away from the marathon, I was excited to participate in our Arete team’s two-day 30-mile Yeti challenge. I ran 12 miles of GMP downhill on Saturday and 18 miles on the trails at an easy pace on Sunday, which was great training and perfect timing before the taper. Doing two long back to back runs is what ultramarathoners do a lot for their races. I like to apply this kind of training to the marathon, as it teaches us to run strong on tired legs, which works great for me, but one has to be careful if injury prone.
Running down Mt. Charleston during the marathon felt amazing, because the long downhill runs prepared me physically and mentally! This marathon was organized safely with less than 50 runners per wave and capped at 262 runners total per day, so there were not many people to pass, but here I was flying down the hill and passing one of the runners.
3. Recovery Runs on hilly terrain
One of my sneaky ways to get stronger even on easy days is to do what the Kenyans do: run on hilly terrain for recovery. This approach does three things for me: it keeps me slower for my recovery run, running uphill, or on rolling terrain gets me stronger, and I get my run and strength training done at the same time. Running hills is great for runners like me, who are not too keen on lifting weights. One thing that I was great at during this marathon training cycle was doing my kettlebell swings every day ( I have been doing a kettlebell swing streak for four months now), so that coupled with running hills kept my glutes happy and stronger for the marathon.
4. Take your marathon taper even more seriously than your training
I hear so many runners saying that taper is hard. To me, taper is the sweetest marathon term ever, as it allows my body to fully reap all the training benefits while getting the much needed and well-deserved rest necessary to run a strong marathon. Taper is not the time to gain any fitness by pushing hard and not respecting your body. On the contrary, a taper done wrong can break your chances to run your best marathon. One thing that Bryn and I are really good at is enjoying our taper. We took days off the week of the marathon, did a short and sweet speed workout on Monday, since our marathon was on Friday, which included running two miles at faster than marathon pace and 4×200 meters. Additionally, I changed to my old way of training, meaning no running/shakeout the day before the marathon; instead, we did our two mile shakeout with 4×30 sec strides two days before the marathon, so that our bodies were rested. We did some walking down the strip the evening before the marathon just to get some blood flow going and to admire the beautiful Las Vegas lights.
Enjoying the red, white, and blue lights in Las Vegas the evening before our marathon.
5. Train to run faster than your typical goal marathon pace, as banking time in a downhill race is legit.
At mile 20, I was on pace to run a 3:20 marathon, but the last six miles of the race are more flat, although the elevation chart still shows a good downhill grade, but tired legs tell a different story, and there is a long uphill from mile 23 to 24. Not only did I bank time, but I also let my body run freely on the downhills, which meant running in the low to mid 7s for the first 20 miles effortlessly, which felt amazing and smooth. Coach Paul, who trains athletes for the Revel marathon races, kept saying in his videos put together for us runners that we need to let the terrain dictate our pace, and not try to break, or slow down to chase our typical marathon pace. That was salient advice, and I highly recommend to all runners doing a true downhill marathon to let the body run freely without pushing too hard, as the terrain is there to help you run in a state of faster flow.
Flying towards the finish line.Thank you, Revel Races Limited Edition for the free pictures. Such a treat!With my awesome friends and Arete team mates right after the marathon. From left to right: Bryn Mumma, who ran a sensational PR in 3:20:29, Carmen Micsa, or the savage ninja, who ran a 2-minute PR , Tamara Torklason, who ran her first sub 3-hour marathon and a great PR, and Elysha Costella, who ran 3:04, and a huge PR of more than 40 minutes. Such an honor to have these badass women as teammates, friends, and training partners.
Not only did the organizers put together a safe Covid compliant race for all of us runners, but they also let us stay on the warm bus till five minutes before the race started, which was the biggest treat ever, since it was 30 degrees at the start. The theme for my 12th marathon was to run with an attitude of gratitude, which I had totally accomplished, as I could not stop running and smiling, smiling and running.
Although 2020 was not a regular, or ordinary year, Bryn and I enjoyed going with the flow, training together, laughing, and running two marathons six weeks apart, resulting in PR marathons for both of us at Mt. Charleston, our second marathon of the year, but the first official and in person marathon. Training for this race meant being flexible, adaptable, and learning to relish the pure joys of running and the fiery sunrises, as we did not put pressure on ourselves, and yet, have accomplished a great feat while staying healthy and happy. Looking forward to 2021 and to running more races!
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs), or selling (commission discount). Running for real estate with joy!
Keep chasing the things in your heart, even in the midst of disappointment and uncertainty.” Sara Hall, second place finisher at London Marathon this year.
Bryn and I at the start of our London virtual marathon in Golden Gate Park.
Between the pandemic, uncertainty, and California’s devastating fires, our marathon training and the completion of London virtual marathon in San Francisco felt like an incessant fight with the same windmills that Don Quixote fought, and yet never lost hope of changing the world. We had to be creative and flexible about getting our long runs done during our training due to summer heat, but especially the fires and the bad air quality.
As we ran passed the Dutch windmill, I could not help thinking of Don Quixote, as if predicting the tough, hilly marathon ahead.
10 LIFE LESSONS LEARNED WHILE TRAINING FOR LONDON MARATHON
ADAPTATION – Dr. Dennis Godby with Sacramento Naturopathic Medical Center, said about me that I am “AIR,” which stands for adaptation, inspiration, and resilience. Dr. Godby is my naturopath doctor and an amazing human being. Talking about adaptation, we all know that being adaptable is a key survival quality that not only keeps us alive and well, but it also enhances our flexibility and turns us into nimble gymnasts, so to speak, who can tackle life’s challenges with more ease and comfort. For Bryn and I, training meant weekly changes and adaptations to our running schedule, routes, and workouts. We ended up doing many of our long runs in the middle of the week because of the fires.
Tough track workout on a Wednesday that turned into a 14-long run to avoid the weekend’s bad air quality.
2. INSPIRATION can work on many levels when someone dedicates time and attention to achieving a goal. Bryn and I documented our weekly runs and journey on social media, and, according to our coach and Arete team mates, we together with other team mates training for Boston marathon and other virtual races, became inspiring to our Arete competitive running team. We also inspired our children, our families, and co-workers due to our devotion to running and exercising.
3. RESILIENCE did not only apply to practicing grit, but it mainly meant rolling out with all life’s punches that came to us on a weekly basis up to the last day before running London virtual marathon, when mother nature gave us a weekend of smoke from the fires raging through Napa Valley. That’s when Bryn had the great idea to move our marathon to San Francisco, where the air index quality was at healthy levels.
After a smooth 1.5 hour drive drive to San Francisco, we reached Golden Gate Park. We easily found parking and bathrooms. We took a quick picture with our bibs on at the start line, and then we were off. During the first mile of our marathon Bryn said: “I could see a bright spot in the sky and thought the fog might burn off quickly, but was happy to have it for as long it would last. After a summer of training in the harsh Sacramento sun with early morning runs during which we raced against the rising temperatures, being enveloped in a blanket of cool fog with steady temps was soothing.”
In the first few miles, we were reminded of the hidden treasures in Golden Gate Park – the Conservatory of Flowers, Rainbow Falls, Spreckels Lake, the Bison Paddock, and the Dutch Windmill with a lovely “HOPE” flower display. After about five miles of smooth and controlled running, we hit Ocean Beach, ran up past the Cliff House and Sutro Baths and onto the rocky cliffs of the Coastal Trail. We then dipped back onto the roads past the Legion of Honor and Sea Cliff mansions to rejoin the trail in the Presidio.
I have never seen the bison in Golden Gate Park before, but maybe because I didn’t get to that side of the park. I snapped this picture while running and was delighted.
Hope never fails, so when the running got tough, Bryn and I kept on going.
“Running in the fog felt like home.” Bryn Mumma
Bryn enveloped in fog, running across the Golden Gate Bridge.
After we ran across the Golden Gate bridge twice, we had finished the first half of our marathon, but the hills kept coming, as we hit the stairs in reverse. By now there were many people on the trails, most of them wearing masks. I had slowed down by more than a minute per mile, but I kept moving forward, while Bryn navigated the hills with agility and looked like she was ready to run an ultramarathon, not just a marathon.
Hills, stairs, and a little knee pain, but what a scenic and incredible tour of the city!
“Running on a soft trail, overlooking the bluffs, up and down the hills, with the scent of eucalyptus in the air, was heaven.” Bryn Mumma
Returning to Golden Gate Park for our final few miles, we noticed that the park had come alive with children and families. We passed playgrounds and picnickers, as well as Stow Lake and the Botanical Gardens before reaching our 26.2-mile finish.
Throughout our marathon, Bryn couldn’t help but feeling like running in the fog was like coming home, because it was where her now-husband and her got engaged and married, while they both finished their studies to become doctors. Much of time in San Francisco was spent in the Sunset, running through Golden Gate Park to Ocean Beach.
For me, the highlight of the marathon were the windmills and the Pacific Ocean that made our extremely beautiful, scenic, but hard San Francisco marathon course with 1,730 feet elevation an adventure to remember. Bryn seemed to glide on all the hills, whereas I struggled with knee and calf pain, but continued my run and finished my 11th marathon, relishing the fog, the ocean waves crashing onto the shore, the Dutch Windmill, running across Golden Gate Bridge twice, the sight of a beautiful heron at the end of the race, and the wonderful time spent with my friend Bryn, who ran this marathon with ease and indelible joy.
Bryn finished the marathon ahead of me, as I struggled with pain from all the hills and possibly my thyroid acting up, but I mixed running with walking at the end and got it done. As I finished, I thought about our celebration picture, which, of course, was with the Dutch Windmill.
Bryn knew I wanted a picture with the windmill, so we drove close to it, parked, and captured the joy of completing our first virtual marathon with no spectators or aid stations.
I fought hard and ran my slowest marathon since I became a runner, but had defeated the windmills and have learned valuable lessons about life, such as:
4. POSITIVITY – Bryn and I tried to find a positive in every negative.
5. PERSEVERANCE – We constantly found ways to push each other on the track, or during a long run, and never gave up.
6. CREATIVITY – We had to constantly find ways around the pandemic, the weather, our busy schedules, and I even composed a rap song for our marathon.
7. DEDICATION – Without dedication, we can’t achieve much in life. Every single week, Bryn and I communicated with each other. We both set time aside for our speed workouts and long runs, which we did together and thus made our marathon cycle feel easier than usual, more enjoyable, and fun.
8. MOTIVATION – Once I convinced Bryn to do the London virtual marathon with me, both our motivation has increased, as we stayed focused and kept each other accountable.
9. FLEXIBILITY – With Bryn being an emergency physician and myself the CEO of my Dynamic Real Estate company, we both had a little more flexibility in our schedules, which proved to be quintessential to our successful and fun training schedule that I created for us mixing most of the workouts that Mary, our team’s coach provided part of the Chicago marathon training, with some of my own training, including weekly rest and strength training.
10. ENTHUSIASM –Ralph Waldo Emerson said: “Nothing great was ever achieved without enthusiasm,” and Bryn and I had plenty of it. Chasing each other on the track was the highlight of our training, which made us run faster and stronger.
With races being canceled all around the world, now, more than ever, we have goals of becoming better human beings, helping others, lifting each other up, and just striving to be the best version of ourselves. Running goals are important, such as PRs, but the most important PR is what I call in my poetry book the pace and rhythm of life, which means being entuned with life, living in the now, and being grateful for every breath and stride we take on the trails of life.
For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, by clicking on the link. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.
“The lesson I have taken from this year is that there can be unexpected silver linings if we choose to see them. ” Kim Conley, two times Olympian 5,000m runner
Kim Conley, two times Olympian Sacramento local runner running with joy!
I will start my blog with a confession: I did not know anything about the wonderful, speedy, impressive, intelligent, and down to earth Sacramento Olympic runner Kim Conley until last year when I was doing a hilly, solo run around my neighborhood and listened to Deirdre Fitzpatrick’s informative and fun podcast Dying to Ask podcast Kim Conley, Olympian. Make sure to also listen to this year’s podcast How to Think like an Olympian during Covid-19. Needless to say, I was so impressed to learn that Kim Conley is a 2012 and 2016 Olympian at 5000m and professional runner for New Balance. She grew up in Santa Rosa, California, graduated from UC Davis in 2009, and has lived in Sacramento since then. The more I listened to her talk, the less fatigued my legs felt.
As soon as I got home from my run, I followed Kim on Instagram and became an instant fan. Shortly after that, I started to see her run with speed, intensity, and indelible joy on the bike trail. I greeted her often, but I could tell that she was in floating mode, or what I call levitating between being and nonbeing from the tough speed workout that she was doing that day. A few times I noticed an slight nod, which was enough for me, as I was more focused on admiring her flawless gait, her inner strength, athleticism, controlled buoyancy, and, of course, her smile that obliterated pain, any negative thoughts that we runners experience so often, and any doubts about completing another grueling workout with confidence, poise, and determination.
Kim Conley has built her professional career on the American River Bike Trail
Kim Conley winning the 2014 USATF Championships 10,000m in Sacramento, her first national title, which will always be a special and favorite racing memory.
Kim Conley and her husband Drew, who has also been her coach for 12 years.
Kim Conley’s Advice on Becoming Happier and Faster Runners
Kim Conley advises runners lacking motivation right now due to most races being canceled to create a goal, even if it’s not tied to a virtual race, as it will give us something to work towards. She added: “Goals make me feel like my training has purpose. When the pandemic first shut down normal life, I built up my long run to 2 hours and then sustained a ten-week streak of long runs over 2 hours. It was very different than a race, but it still felt satisfying to accomplish.”
Sign up and support virtual races, such as the ones put together by our amazing running store Fleet Feet. I signed up for their Running is not Canceled race, love the T-shirt, and obviously have included their slogan in the title of this blog. Conley has done some virtual races with organizations she wants to support, such as Running for Office Challenge. Although virtual races are not the same as the real ones, Conley believes that race organizers need our support to get through this time and that it’s no different than ordering takeout from a restaurant where you would normally dine in. The experience isn’t the same, but if we want the restaurant or race to exist when we get through this, we need to help sustain them in the meantime.
Find joy in running means continuing to do what we love! When the Olympics got postponed, Conley acquiesced that the rigors of training and the satisfaction that come with the afterglow of a hard workout, or a long run were enough to overcome her questioning to why she was still pushing herself. Additionally, she used the time to explore new trails (Conley also trains part of the year in Flagstaff, AZ) and develop her training together with her husband and coach Drew differently than they would have done it during a normal racing season.
Find hidden meanings in this year’s low to no racing environment. For instance, when the Tokyo Olympics were postponed, Conley decided to view the extra time as a gift. She has allowed herself to build up mileage again and reduce the amount of cross training, since she had a frustrating injury in 2018 and had to run cautiously in 2019. However, in 2020 Conley has really enjoyed being able to sustain a higher volume of training again, which she hopes that it will yield dividends down the road.
Work on Speed by trying out two of Conley’s favorite workouts by building up to them first, so that you don’t get injured. First workout: 20x400m with 1 min recovery, divided into five sets of four. The first set begins at tempo pace and each set cuts down in pace. The last set is at 3K goal pace. This is a great workout, because it teaches us how to shift to our race pace. Additionally, at the end of the workout a runner accumulates five miles of work. Second workout: 3-4 cut down miles with 3 min rest. There are no set paces for this workout, but Conley is basically running 5k effort. For us mortal runners that would simply mean starting at a pace that we can cut down from in the next mile. The final mile is pretty much all out, as if finishing a 5k. This workout prepares Conley for the mental and physical demands of the 5k. It’s really hard, but having a good day for this workout always boosts any runner’s confidence going into a 5k, 10K, or half marathon race.
Consistency is key. Conley strongly believes that having a coach and a training plan can help structure the training optimally, but ultimately it’s up the individual to get out the door every day and do the work.
Make recovery a priority. Conley sees Dr. Justin Lau at Elite Spinal and Sports Care often, because she is the happiest when she runs pain free. She also enjoys eating a good burger and drinking some good beer for recovery.
Cultivate your Mind with good books. In high school, Conley’s parents gave her John L. Parker’s Once a Runner for Christmas, and she loved it. In her most recent reading, Conley realized that the book is a little outdated and sexist, but if you are willing to overlook that, there is no other book that captures the beauty of the endeavor in the same way. Another of her favorite books are Deena Kastor’s Let Your Mind Run and Becky Wade’s Run the World. I also have learned so much from Deena Castor’s book and absolutely relished the intense and beautiful writing of John Parker’s book. For training insights, Conley recommends Joe Vigil’s Road to the Top and Jack Daniel’s Running Formula.
Let your mind run, which to Conley means to feel the joy of running the workout you are doing that day, instead of worrying that there are no races to run for now.
Run with gratitude. Conley loves that Sacramento has great resources for runners. She has traveled all over the world for training and competition, but has always felt that Sacramento has everything she needs to be successful and that is why she has been able to build her career here. Conley added: “It can be easy to take things for granted when they are right under your nose, but every time I return to this area, I am reminded of what a gem the American River Parkway is. Not many places have so many uninterrupted miles of traffic-free bike path with soft surface options right alongside.”
Kim Conley running the 5000m at the 2016 Olympic Games in Rio de Janeiro, Brazil
Conley plans to move up to the marathon distance by 2024, but for the near future, she is preparing to run in the Tokyo Olympics next year, so let’s all wish her good luck! We are all cheering for you, Kim, and wishing you to run like a savage! A million thanks for sharing your time and resources with all of us mortals!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
Let’s be honest: when every single race we were supposed to run this year (I was supposed to run Tokyo and London marathons) gets canceled due to the global Covid-19 pandemic, we get upset, frustrated, and even depressed when we feel that our training has gone to waste, even though we all know that our health and safety come first. Our inability to race this year seems unfathomable and surreal, as in previous years we have had way too many races to run and not enough time to properly train for all. And now that we cannot race, how about a shift in perspective? We have no races to run, or a very limited amount, mainly trails and small road races, but we finally have more time to train and to be intentional about the sport that brings us so much joy.
1. The Simplicity of Running
As some of you know, I became a runner in 2015 after having played soccer as a kid and competitive tennis for 20 years plus. However, as soon as I became a runner, I was hooked by its purity and simplicity. I didn’t have to plan my tennis matches by finding friends to play with. All I had to do is put my running shoes on and take off down the street from my house till I hit Ancil Hoffman Park, or what I call my slice of Paradise. What a simple way to experience the world as poetry in motion! What tremendous joy to let my feet take me places while feeling the gentle summer breeze against my neck, my arms that moved in perfect unison with the world, and my legs that, at first stomped around like a sumo wrestler, after which they learned to caress the ground and be gentle and quiet. Not only did I relish the simplicity of running and the tremendous joy that suffused my soul, but I also started writing poetry in my head and I continue to do so. I hope to publish my poetry book at the end of this year, so stay tuned.
Therefore, one way to deal with all the race cancelations is to go back to basics and to the simplicity of running by finding more time to relish our breath, stride, and euphoric feelings induced by running.
PC: Bryn Mumma, my friend and Arete team mate The simplicity of running, but not so much of doing hill repeats- ha!ha!
2. Gratitude
In 2018 when my husband and I finished building our home, I threw a big party for the runners in the Sacramento community. Lisa Limcaco, one of my runner friends, brought a housewarming gift, a small decoration piece that said gratitude on it. She told me: “You always say how grateful you are in your posts, so I thought this would make the perfect gift.” I was grateful to Lisa for being so thoughtful, as well as thinking of me as someone who lives life with gratitude, as I never want to come across as ungrateful or entitled. To me, life is a constant opportunity to practice gratitude, not only during good times, but especially during hard and nebulous times. As Deena Kastor, who is the American record holder in the marathon, said in our Zoom meeting with my Arete team mates: “We need to practice gratitude, patience, and solution seeking.” Optimism, she added, helps us put the bad days in perspective quickly. And if you wish to become a more grateful and joyous runner, according to Kastor, then write three things you are grateful for every evening and you cannot repeat what you wrote the previous day. I also highly recommend reading Deena Kastor’s memoir memoir Let your Mind Run, which will transform your relationship to running and to the world around you.
Due to the precarious stage we are in with this pandemic, I feel gratitude can propel us forward, as well as make us more appreciative of our strong runner bodies and lungs. The fact that we are healthy and that we can run while others are fighting for their lives in hospitals, with some of them not making it, should give us the strongest dose of gratitude ever and dissipate any complaints about races being canceled. Racing will return one day and we will be even more grateful to run next to our friends and competitors, but for now we all need to find joy and gratitude for being alive and able to run.
Grateful to run faster even though I have no races in sight.
3. The Joy of Running
To me, running is pure joy as sweet and gooey as honey pouring down my soul every time I lace up my shoes to go on a run, solo or with friends, but in these times more solo. During our quarantine in March, I ran solo around my neighborhood for two months, missing my friends, but knowing that I had to do my part in flattening the curve of this contagious virus. I kept running through Ancil Hoffman Park and all the hills around my neighborhood, writing poetry in my head and composing a few rap songs. I started to relish the tranquility of my morning runs and found joy in my solitary running, because that was the only known constant in my life and it made me happy to be out in the fresh air, while social distancing. Not only does running make me elated and more content with life, but it also adds inner peace and the realization that we already have everything we need inside our souls to be joyous, as I expressed in this poem I wrote.
Jumping with joy during a solo run
Jumping with Joy
When I run around Ancil Hoffman Park,
my
magic place and slice of Paradise
where
I first became a runner
I sometimes
stop running
and
simply jump with joy
as my
way to greet the day
on
the trail.
To
salute the sun
and
kick up my heels
towards
the Heavens.
4. Health and Nutrition
We all know that when we eat healthy and focus on eating more fruit and vegetables together with high quality protein, such as wild-caught salmon, organic chicken, and less processed foods, we have a better chance to beat Covid-19 and stay healthy, besides running stronger. One thing we can really do while not having to rush from one race to another is to focus on our minds and bodies by eating healthy and clean, avoiding processed foods, and paying attention to what our bodies need, especially when we demand so much from them when we run an average of 40 to 50 miles a week.
As our focus is to stay healthy and not catch this virus, nutrition plays a big role in our overall health, as studies show that runners cannot outrun a bad diet.
In my case, at the beginning of the year when running didn’t feel great, I had to reevaluate my vegan diet and decided that it was too restrictive and not giving me all the vitamins and protein that my body needed. Test results showed I had various vitamin and protein deficiencies, so I decided to adopt more of a plant-based diet and after adding wild-caught salmon and some bison meat, my iron levels have improved and my running has never been stronger. The moral of the story is that we all have different bodies and nutritional needs that are different for women and men and that having many bad runs can mean that our body needs more vitamins and nutrients, which is why checking our iron levels and thyroid is key for runners.
5. Freedom
The fact that most races have been canceled left us with sadness that we cannot run together and compete against one another, but it also gave us more freedom to work on our speed, endurance, or just to run for the joy of running. When not preparing for races, we can devote more time on proper rest and recovery, cross training (I have biked and done more strength training), and just rediscovering the main reason why we run, which is the ultimate freedom, as we stride through time and space. As a sports enthusiast, I have never felt as free as when I run, because running allows us to move freely and to be ourselves. Running is thus the ultimate form of simplicity, gratitude, joy, health, and freedom, and until we race again safely, let’s all hold these truths close to our hearts, because in the end, it will be worth it and we will come out stronger, kinder, and maybe even faster. And last, but not least, let’s wear our masks and show others that freedom also means caring deeply about one another and doing our part to protect our fragile planet.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
As a runner I am in tune with my body, which is why when I started to feel tired and exhausted on every run last year in December, I knew that something was wrong. Even my Strava running app was telling me that every run was harder than my usual effort. As soon as January 2020 rolled around, I asked my primary doctor to run a full blood panel, which is what I like to do at the beginning of each year. To my surprise, my thyroid levels were out of control and I got diagnosed with Graves autoimmune disorder with a hyperactive thyroid. After having seen the endocrinologist and getting more tests done, I was put on Methimazole with no explanation why I got the Graves. My philosophy about healing a chronic condition that doctors tell patients that it might be lifelong is getting to the root of the problem. My next step was to research my condition by reading articles and two books on curing the thyroid and even reversing my Graves autoimmune, which was exciting and promising. Since both authors pointed out that one should seek out the care of a naturopath, I did some research online and that’s how I found Dr. Dennis Godby, a licensed Naturopathic Doctor with Sacramento Naturopathic Medical Center.
Gov. Bill Clinton giving Dr. Godby the “Arkansas Traveler” award on his cross country run through Arkansas, from SF to DC, in 1985, for peace in Central America during the Reagan years. The name of the run was the “Central America Emergency Run.”
What is Naturopathic Medicine?
According to Dr. Godby, Naturopathic Medicine is a unique and distinct system of health care that emphasizes the use of prevention, natural therapeutics, and helping each patient attain their best health possible. The doctors who practice naturopathic medicine, called naturopathic doctors (NDs), are trained to serve as primary care general practitioners who are experts in the prevention, diagnosis, management, and treatment of both acute and chronic health conditions. Naturopathic doctors are trained at accredited, four-year, post-graduate, residential naturopathic medical programs. The training consists of comprehensive study of the conventional medical sciences, including anatomy, physiology, pathology, microbiology, immunology, clinical and physical diagnosis, laboratory diagnosis, cardiology, gastroenterology, gynecology, etc, as well as detailed study of a wide variety of natural therapies.
Naturopathic doctors are guided by six principles:
1. Do No Harm
2. The Healing Power of Nature
3. Find the Cause
4. Treat the Whole Person
5. Preventive Medicine
6. Doctor as Teacher
Dr. Godby’s run from Corvallis, Oregon, 1978, where he attended OSU, as an exercise physiology major, running 39 miles a day, solo, to Calgary, Alberta, Canada, to raise awareness of exercise and nutrition when most adults didn’t exercise or even know what healthy food was. This picture was taken in the Canadian Rockies.
Why is it important to combine conventional medicine with naturopathic in many chronic illness and other health conditions?
Article from Anniston, Alabama, from the CA run in 1984-1985.
For most patients with chronic illness, such as diabetes, high blood pressure, hypo/hyperthyroidism, autoimmune diseases, and many others, it is typically not necessary for the naturopathic patient to also be treated conventionally. Most patients of Naturopathic Doctors (NDs) present to the Naturopathic clinic already under the care of an MD/DO. Since patients do not have a disease because of a pharmaceutical deficiency, but, more than likely because of issues related to lifestyle, the solution does not lie in Western/Conventional/Allopathic Medicine, but in finding and treating the cause of disease, which can be addressed with lifestyle change. Sometimes, conventional medicine is helpful and/or necessary for having another opinion, for testing that naturopathic medicine doesn’t do, such as referring a patient with extremely elevated “liver” enzymes that may lead an ND to ask the patient to get an abdominal ultrasound from their doctor.
While also using scientific methods and arriving at many of the same diagnoses as MDs, naturopathic doctors take a more holistic approach and try to understand causes behind a patient’s diagnosis so these can be effectively managed. So, for example, an ND may use herbal or nutritional substances to relieve pain and reduce inflammation in a patient with arthritis, while at the same time use therapies to support healthy joint function and restore damaged tissues. Using a more holistic model, the ND may also look into the role that food intolerances or gastrointestinal health may play in the patient with arthritis. Uncovering these clues can be important in helping patients understand the causes of their conditions and empower them to take a more active role in improving their general health while managing their current “diagnosis.”
Dr. Godby’s Recommended Test for Runners and Everyone Else Wanting to Determine Overall Health
One of the things that Dr. Godby recommended for me to get to the root of my thyroid problem was the hair follicle test to determine overall nutritional deficiencies, environmental challenges like toxic metals, radiation, bodily systems under stress, microbial picture, and even electromagnetic radiation exposure. Once the causes are identified, action can be taken to improve one’s body’s chemistry and cell functioning. This test is nutritional and toxin exposure. Blood tests are very important tests, but they show different things than the hair test. Both are important. One thing to point out is that the blood panel at their office is much more comprehensive than what an average MD primary care doctor will do. For example, Dr. Godby would like to have a standard thyroid TSH around 1-2, instead of a 0.3 to 4.5 range of many doctors.
Runners like myself and Dr. Godby strive to excel and have overall great health, not just get by. This test will reveal how to have that extra edge in determining your nutrition and removing the obstacles to being at your best, like exposure to toxic metals, like mercury, lead, etc., or electromagnetic radiation like cell phones, or radiation.
Additionally, some key points to remember when every run feels hard and you are exhausted is to check your health, your iron levels, thyroid, and any other vitamin deficiencies. As of now, I feel great and my Graves is under control, because of the prescription medicine, vitamins prescribed by Dr. Godby, and my diet change from vegan to adding some organic animal protein to my diet to heal the thyroid. Taking a holistic approach to our health is more beneficial and will speed up the healing process.
For more information on Naturopathic medicine, please visit:
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!
After I ran California International Marathon, my first marathon, in 2015, I started playing with my speed doing all kind of creative workouts. I lowered my 9-minute pace to low 7s and I PRed in three 5K races that I ran in three months with two 5K back to back races. I am still working to break my 21:56 minute PR from Run to Feed the Hungry that I ran in 2016 in preparation for my second CIM marathon.
I dedicate this blog to my awesome trail runner friend Jeremy Payne, who recently asked on FB how to get faster on his own before hiring a coach. I highly recommend doing two speed workouts a week, but starting with one depending on your goals can work, too. For advanced runners looking to run faster, short distances from 5K to half marathon race, I recommend three workouts a week, especially because some are much shorter and not as intense. Advanced marathon runners can also swing three workouts, as they will have some included in their long runs, too, but ideally due to mileage volume, I suggest keeping the speed workouts to two a week.
1. Track Intervals and Ladder workouts
When I was a new runner, I discovered that I was 2.5 miles from a high school track and I started copying workouts from my runner friends that they were posting on Strava. The first time I hit a sub 7 minute in my track workout, I was elated and simply fell in love with running around the track, while I kept pushing the pace and tried to catch my breath during recovery between intervals. As far as track workouts and intervals go (click on the link to get a mix of intervals to use in your next training), we can always do them on our own, but it’s better with friends who can push us.
When it comes to track workouts, there is no reason to ever get bored, or to keep repeating the same ones. In addition to our typical interval workouts, such as 200m, 400m, 800m, 1,200, 1,600m, we have pyramid workouts, which start from low to higher and come back down (e.g. 200, 400, 600, 400, 200), and ladder workouts, which are my favorite, as they keep me focused, excited, and motivated (e.g. 400, 800, 1,200, 1,600).
My best friend and training partner Andrea Brizendine and I doing a jumping picture at the end of a fun ladder track workout on a rainy winter day.
Some of my favorite track workouts are:
10x200m with 200m recovery in between.
8x400m with 200 or 400m recovery.
5x300m, 5x500m, 5x400m ladder, which is one of Desiree Linden’s favorite track workouts, according to Runner’s World Magazine.
4×600, 400, 200 starting at 5K and ending at 1-mile effort with 200m rest between the distances and 400m rest between the sets.
800m, 1,200m, 1,600m, 2,000m, 1,200, and 800m. with 400m recovery. The 800m are done at 5K pace and the rest are done at 10K pace.
At American River College track after 6x400m at 5K pace, as I am working on speed and to PR in a future 5K race. I am wearing my RADrabbit top and proud to be part of the RAD rabbit community of runners around the world, as well as my amazing Sacramento team Arete.
2. Fartleks
When I was a new runner and I first heard about Fartleks, I laughed out loud, as it was too close to another word that is not associated with speed at all, but something that we all do every day in private or public- ha!ha! However, from the first time I did Fartleks, I fell in love with the workout and the sheer exhilaration that they brought to my running. Doing Fartleks is my most favorite workout, because they bring out the inner child in me. Fartlek is a Swedish word meaning “speed play.” It is applied to a relatively unstructured form of training over natural terrain. It originated in Scandinavia where structured training during the snowy months of winter is difficult.
Super important note to all runners: Fartleks are best done for up to a month before starting intense Interval training on the track. They will increase your speed and endurance and will prepare the body for more intense and structured workouts.
Some of my favorite Fartlek workouts:
Running 10×1 minute faster than 5K pace at about 90 to 95% full effort with 1 minute recovery in between.
Running 8 to 10×2 mins with 1 min recovery in between at an effort of about 80 percent of full speed.
Running 8×3 mins with 2 mins recovery in between.
Running 4×5 mins with 3 mins recovery in between.
My very favorite Fartlek workouts that my awesome coach Jenny Hitchings makes me do at the beginning of a training cycle: 5, 4, 3, 2, 1 minute with speeds varying from half marathon pace to faster than 5K pace, which is usually 6:30 for me. Recovery can be 2 minutes in between.
Best place to run Fartleks is on the bike trail, or any flat and not busy road. I love running on our American River Bike Trail.
My coach Jenny Hitchings does most of her training runs on our beautiful American River Parkway, a place where runners, bikers, and walkers share the trails. I am always running faster when I see her on the trail. Super happy to have her as my coach to keep me accountable and help me reach my goals to break 3:30 in my St. George Marathon in Utah that I will run in October, if I stay healthy and everything goes according to plan.
3. Tempo Runs
Tempo runs are the ideal workouts for any kind of distance, but they are especially beneficial to runners doing half marathons and marathons. Tempo runs are run at sub-maximal pace and done as anaerobic threshold workouts made popular by coach Jack Daniels, Ph.D. Tempo runs should be done at 20 to 30 seconds slower than 5K pace and for a minimum 15 minutes all the way to 60 minutes for advanced runners.
Types of Tempo Runs:
Sustained Tempo done with no break or recovery for 3 miles to 9 miles, depending on the runner’s experience.
Tempo repetitions can be done slightly faster, as they include recovery, which will help clear more lactate.
Tempo Circuit, which I have only done once with coach Henry Hawkins, the head coach of Total Body Fitness Training – click on the link to see what a tempo circuit involves and why it gets us stronger and faster. The workout I have done included 400 meters followed by push-ups, lunges, squats and dips at different stations off the track. I ran one of my fastest intervals that day and it was so much fun.
4. Hill Repeats
Running the hills around my neighborhood in preparation for Boston marathon, which I ran on April 15h this year.
As we all know, hills not only make us stronger and faster runners, but they improve our running form. I love running hills to get stronger and to avoid injuries. I have a great running route through Ancil Hoffman Park that I like to do on my recovery days, as it has some hills and the trails keep me slower.
My awesome, speedy SRA vegan elite runner friend Jedidiah Soliz and I running through our slice of Paradise, keeping the pace easy, but also running the hills.
My awesome friend and Arete team mate Christina Wills jumping with joy at the end of a hilly long run, which included the Johnny Cash trail.
Some of my favorite Hill repeat workouts:
Warm up for 2 to 3 miles and then do 6 to 8×30 seconds sprints uphill.
6×60 seconds sprints at the end of a 3-mile tempo run, which I am excited to do soon, curtesy of my coach who put it on the schedule for me.
Long hill repeats, which are great at building aerobic and muscular endurance. They should be done at 10k, or faster pace depending on your goals.
Long hill runs, which I do quite often, as I created up to 20 mile hilly route around my neighborhood.
Downhill running, which increases quadriceps strength through eccentric contraction. Open your stride, lean forward, and don’t fight the gravity!
5. Progression Runs
I need to thank my good friend and Team Remo coach Robert Ressl-Moyer for turning me into the progression queen last year when I had my best marathon so far that I ran in 3:30:56 at Mountain 2 Beach. I used to run 10 to 18 miles progression runs, starting in the mid 9s and getting down to 7:40 pace, or faster. The purpose of progression runs is to teach us to run fast on tired legs and they can be done for 3 miles all the way to 20 for truly advanced runners, but ideally shorter so that you don’t burn out.
Another way to sneak in a short progression run is to run the last mile of a regular, shorter run at 5K pace.
Both Robert and I ran the Chanoako 50K race last year and I finished third female overall, running it in under 6 hours, which was my goal. Robert won the race and was very nice to wait for me at the finish line.
6. Strides
New runners should start with strides at the end of their easy runs before doing interval workouts. Strides should be done for about 20 to 30 seconds at about 90 percent running ability, but they can also be done at a lower intensity. According to a recent article I read on Runner’s World it is great to do strides the day before a tough track workout, which I did this week and I had a great speed session on Wednesday, so give it a try. Try to incorporate strides into your easy runs about twice a week and you will reap the benefits.
And when you have exhausted all these speed workouts, why don’t you take your long run on the trails, where the hills are ubiquitous and you will immerse yourselves into nature, soul bathing, or posing for a great picture on top of some rocks like my awesome friend and best training partner Andrea and I did just recently.
Andrea and I are soul bathing and posing during our trail run on the Foresthill Divide Loop.
Now that summer is here, I have special incentives for buyers and sellers, such as money back towards closing costs and reduced commission when selling, so please mention this blog and you will also receive a free market analysis of your home, no strings attached.
To search free listings, please go to http://www.dynamicsacramentohomes.com. For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446.
“Boston City and its people stole my heart, while Boston marathon stole my legs.” Carmen Micsa, aka ninja
Before Marathon – Exploring Boston
What I love most about out of state marathons is the exploration of the city. I feel that the energy, excitement, and the pure spiritual aura of a city unveils to us runners from all over the world in a unique light that shimmers inside our souls and sticks to our memories forever. However, after having run Chicago and New York City world marathons in 2018, which I totally relished and treasured, I feel that the Bostonians are the friendliest, the most invested in their marathon, and welcomed us runners with open arms and hearts.
The people of Boston were treating us runners like rock stars the entire marathon weekend. The locals cheer on us and talk to us everywhere we go, whenever they see us wearing our marathon jackets/clothes. Such an indelible feeling!
Little did I know that the course outline behind me was so accurate. My coach and my friends back home told me that the first 6 miles are downhill and that I need to hold back and not go too fast, but I would soon find out that the hills start cresting from the very first mile.
My first day in Boston was taken by the Expo and by exploring Boston Common, the oldest park in the United States dating back to 1634. The history, the brick buildings, the friendly people all welcomed me, making me grateful and honored to run my eighth marathon, but my very first Boston.
Boston Common Park and its gardens.
I even got to meet Blanca, the white albino squirrel that was as friendly and cheerful as the Bostonians.
On Sunday before the Boston marathon, which is the oldest continuously running marathon, I was excited to run down Boylston Street to the finish line to do my easy shakeout run. My Airbnb apartment was a little less than a mile away from the finish line and only a quarter mile from the buses taking us to the start line. My good friend Kaoru Cruz who had run Boston the previous year told me about the blessing of the athletes at the Old South Church, so I was excited to get my run in first and then go to church. To my great joy, many of my Sacramento runner friends were also by the finish line, strolling and taking pics.
With Kaoru Cruz and my awesome Sacramento runner friends at the finish line.
With Lisa Limcaco and Joanie Murakami.
Boston Strong, Sunday before the marathon.
Another finish pic with my awesome Arete team mates, Karen Kunz and Debbie Zakerski. To me, taking all the pics by the finish line meant that I had to finish the next day and be strong and ready for the real finish line pics.
Following my short run with a few strides, I had a bagel with hash brown potatoes. A few minutes before 11 a.m., when the second blessing of the athletes happened, I went to Old South Church – my soul already elated and humbled to be there.
Designed in the Gothic Revival style, the Old South Church is a historic United Church of Christ. Having a church by the finish line of the marathon is a 26.2 mile and beyond spiritual journey.
Before the service started, we were all given a palm leaf. In John 12:12, the crowds used palm leaves to greet and welcome Jesus as the king of Israel. I sat next to a lovely lady, who lived right outside of Boston on her own and who immediately started talking to me about the marathon and treated me like a celebrity. Once the service started, I felt the sacredness of Palm Sunday, surrounded by the people of Boston and other marathoners like me from all over the world. The service was touching with special prayers and wishes for us, such as “May you mount up with wings like eagles. May you run and not grow weary. May you walk and not faint,” but what got me was the special hymn for the runners entitled Guide My Feet.
As we all started to sing this hymn that went like this: “Guide my feet while I run this race, (yes, my Lord!) for I don’t want to race this race in vain! Hold my hand while I run this race, I’m your child while I run this race, Search my heart while I run this race,” I wept uncontrollably. I sang and cried. A purifying and cathartic sobbing and crying that percolated all the way to my runner’s core. My new friend consoled me and held me around the shoulders in a maternal embrace. At the time, I just thought I was emotional, but after the marathon, I interpreted my weeping as a foreboding sign to the tough marathon awaiting for me that would fully challenge my physical and mental abilities.
My new Boston friend from Old South Church, who consoled me when I cried filled with emotions before my first Boston marathon.
The Morning of the Race
On Patriots Day, the morning of the marathon, I woke up to a roaring thunder and stormy fickle New England weather. The dark clouds floating in the sky, reminded me of Haruki Muraki’s quote in his memoir What I Talk About When I talk About Running that clouds always come and go, but we can always count on the permanence and immanence of the sky. While I was getting dressed and prepared my bag with my good Nike Flyknit shoes, I checked the weather app. It looked that the rain would be over by the time I started at 10:50 a.m. wave 3, corral 2. Nonetheless, I wore my bad shoes that I was going to discard at the start line and a disposable weather poncho.
Before boarding on the bus to Hopkinton. Most runners were clad in garbage bags and old clothes to discard at the start line.
The ride to the start line took about an hour. Once we got to the Athletes Village, I lined up to use the porta potty. It was muddy, so I was glad I wore my bad shoes that I was going to discard right as we started to walk to the start line. After going to the bathroom twice, I ate half a bagel and then they called wave three, blue bibs to start walking. It was happening and I needed to go to the bathroom again, but I was told there were porta potties right before the start line, so I was relieved.
The Race
Before I knew it, I crossed the start line at Hopkinton to run my first Boston marathon. As my wonderful coach Jenny Hitchings, warned me, the first three miles of the marathon were quite busy and I was not able to hit even the 8-minute pace that she suggested for my race strategy, but I was around 8:10 minute pace. I refrained from weaving around people, as I wanted to conserve energy. I was also told that the first six miles were downhill, but I found out quite the opposite. After about half a mile, a long hill loomed in front of us. A gentleman running next to me joked and asked me: “Is this Heartbreak hill?” I laughed, but I was already put off by the early hills. I could also see runners in front of me trying to get into a rhythm and go around other runners. It was also hard for me to hit my 7:50 to 8 minute pace right from the start of the race, which never happens to me; quite the contrary, I have to hold myself back, because it feels so good to run. At the 5K point, I was only 1 minute off from what Jenny wanted me to hit, so I reassured myself that I would soon get into my groove and my 7:50 splits should come to me, as they always did in my training, which has been solid due to the outstanding guidance and support of my coach.
The spectators lined up on both sides of the rural towns we ran through from Hopkinton to Ahsland first. I high fived many kids cheering for us and thought to myself that by the 10K mark I should be on track. However, as we kept running through the next town of Framingham, I kept noticing more and more hills and hardly any downhill. My pace by the 10K mark deteriorated, but I kept on running and smiling. I was looking forward to hit the half marathon mark. I noticed quite a few churches on our way and the spectators who cheered on us from the side of the road, from balconies and anywhere they could find a spot to show their enthusiasm for us and supporting us the same way crowds in Chicago and New York City world marathons did.
The heat and humidity were a factor for us runners. I felt sluggish and knew I had to stay on top of my hydration and fueling. I took more Huma gels than I normally would to be strong and not get cramps. As soon as I hit the half marathon mark by Wellesley, I was 10 minutes off my recommended pace. I had to acquiesce that I would have to dig deep to finish my first Boston marathon and that it was not going to be a PR day for me. I was starting to feel my glutes lock up on me and not allowing me to run smoothly, which is why I almost missed the super enthusiastic and loud cheering from the Wellesley college students, but then I saw runners stopping for kisses and remembered my friends who told me about this incredible experience. I did not go for a kiss, but tried to use the crowds’ energy and good vibes to continue running and smiling.
Still smiling.
Digging deep on the hills.
Running by the famous Newton Fire Station on the infamous Newton hills.
My pace kept getting slower into the 9s. At this time, I only hit one GMP mile at 7:55 pace, which was unusual for me, as I perform much better in races than in training. My left calf muscle was tight and tense. My running felt labored. I even had to do a short walk on Heartbreak Hill. I ended up walking for a very short distance three times during this marathon, which had never happened to me in any other marathons I had previously run.
The crowds kept cheering for us loudly, but at this point, it wasn’t working for me, as I was in deep pain and mad on this crazy Boston marathon course. I told myself that I would never come back and that one time running this iconic race is more than enough. My emotions during the race matched the New England weather: I vacillated between joy, smiling, waving to the spectators to talking to myself, hating the course, and not understanding why runners keep coming back to run Boston marathon. Between miles 16 to 21, I was in a dark place, not enjoying the marathon and wishing this torture to be over. My left calf kept putting its brakes on my running, so I understood that I had to be gentle on my body, while trying to adjust my stride and just move along at whatever pace my body allowed me to run that day.
The Finish Line
From miles 22 to the finish I just willed myself to keep moving. The majority of the miles were on flat terrain, but I was still exhausted and stopped one last time. I walked and cried. A very nice lady told me that we are almost done and gave me her hand. We ran hand in had for just a little bit till I stopped crying. I often get emotional running marathons, or ultras. The crowds kept cheering for us to propel us to the finish line. I tried to absorb their energy, but it didn’t work the same way as it did for me at New York City marathon in 2018. However, once I saw the big Citgo sign, a landmark for the Boston people associated with Kenmore Square and the Red Sox in the distance, I knew I was getting close. I could taste my victory of completing a tough marathon under warm and humid conditions.
The turn on Boylston Street was incredible and so was the purifying and cooling rain that had started. Most runners felt cheerful and spread their arms widely to welcome the rain that never felt better. I felt rejuvenated and tried to do my kick at the finish line. I crossed over the mat, not realizing that the race was over. I did it!
The pure ecstasy of crossing the finish line and completing my toughest marathon so far in 4:10:22, which was my second slowest marathon since becoming a runner, but a finish in the iconic Boston marathon is a finish.
My rainy finish before getting the medal.
The Boston Medal! A race like no other!
Post Boston Celebration and New Perspective on the Marathon
Right after the marathon, I walked back to my apartment wrapped in the shiny, silver thermal marathon blanket. To my surprise, my calf felt great now that I stopped abusing it. I knew that I was not injured and I was happy. My post Boston celebration included meeting with my awesome Arete team mates and our coach Mary Wright, my wonderful friend Robin Miotke, who happened to be in Boston, and my speedy and amazing friend Karen Clark. As I heard more marathon stories and how mostly everybody struggled that day, although some of our team mates ran super strong races and even got a personal record, I became more and more content and grateful with my finish and accomplishment.
The Boston 26.2 beer sure tasted good with my Beyond meat burger dinner after the marathon at the Granary Tavern, where I met with my Arete team mates to celebrate and share our trials and tribulations.
With our awesome coach Mary Wright and my team mates from Arete’s different chapters.
With my amazing long-time friend Robin Miotke. I loved hanging out with Robin and her husband Rob and share lots of race details as well as my second dinner for the evening.
The following day, I woke up with hardly any soreness, or pain, so I joked with my hubby, friends, and coach telling them that I apparently did not run hard enough out there. On my way to the airport, I was super happy to connect with my wonderful friend Karen Clark, whom I had met during a 20-mile race in preparation for the CIM marathon in 2016 and we had stayed great friends.
Posing with my friend Karen Clark by the Boston marathon sign.
Appreciating my journey as a runner and grateful for having completed the Boston marathon.
Final Thoughts, Reflections, and Advice on the Boston Marathon from Carmen, aka Ninja
The hills are real and when I come back to run Boston, I will make sure to include a lot more hill training and even some close to GMP miles on hills. I had some great Boston simulation hilly long runs that my coach had me do and they were great. I also tried to do most of my easy runs on hills, but hitting long hills during a marathon between miles 16 to 21, when the body is already tired is tough.
Last year before I ran Mountains 2 Beach, which is a much easier marathon, but still had some hills after the half marathon mark, I had run two hilly 50K races and one 50-mile race. I will not run Boston without doing at least one 50k race on the trails about 4 to 6 weeks out. Doing a 50-mile race like I did last year is a little much, but the 50K races will prepare my body and mind for those steep and long Newton hills.
Doing more long runs on the trails will be ideal and key in my humble opinion, especially during January and February to build endurance and strength. This is especially important for me to do, as I constantly have glutes issues and experience pain during long runs and marathons.
Using the sauna at the gym more often, as early spring weather can bring heat and humidity that our bodies are not used to.
Doing two days of strength training, instead of one that I did this training cycle, two days of hot yoga/ Pilates a week on top of the regular running will make my body stronger and faster.
As this wonderful sign by the finish line of the Boston marathon says: “What gets you to the finish line?”
Great question! We all have different reasons and motivations. Let’s find them!
Once I had finished Boston Marathon, my gratitude level increased, and as this sign that I walked by on my way to the celebration dinner says, rebounding and resilience are one of the key lessons that we learn as runners and human beings. For these reasons I would like to dedicate this blog and the Boston marathon to my mom Cezarina Gramatic, who is quite resilient herself.
Life and marathons are about rebounding and resilience!
Now that spring is here, I have special incentives for buyers and sellers, such as money back towards closing costs and reduced commission when selling, so please mention this blog and you will also receive a free market analysis of your home, no strings attached.
To search free listings, please go to http://www.dynamicsacramentohomes.com. For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Let’s be honest! Who doesn’t want to be faster as a runner? And aren’t we willing to try new ideas to enjoy this incredible sport of running road or trail races? As some of you know, I have been pesco-vegan for four years and fully vegan for three years, but in this blog, I have the honor to introduce local sub-elite runner Jedidiah Soliz, aka Jedi, or the Vegan Jedi athlete on Instagram, who runs for Sacramento Running Association elite team. He is also my amazing friend and training partner on recovery days, or when I have to do a tough workout and he is great to pace me. I have also paced him on my bike and barely kept up with him – ha!ha!
Jedi and I run together through Ancil Hoffman Park on the peaceful trails, where we get to see deer, turkeys, and coyotes while talking about running, nutrition, podcasts, and books we read.
Introduction
Jedidiah Soliz, aka Jedi, or @theveganjediathlete athlete on Instagram, is 36 years old and has his own business as a Landscape Gardener and Designer. He has been vegan for about seven years and has been a competitive distance runner for almost 15 years. Jedi started out doing cross country in college back in 2004. At that time, he was only doing short 4-mile races, after which he attempted the 800m in track during the spring season. Jedi thought that was fun, but unfortunately, he got injured. Since then he has worked his way up to the marathon distance and has also done one 50k race.
Jedi also got accepted onto the Altra Running Red Team at the beginning of 2019. He is a big believer and promoter of the Altra shoes that he wears for all of his running and most casual outings as well. They are the best brand of running shoes in his opinion and Jedi believes in their philosophy whole-heartedly. The Altra shoes have a signature wide toebox and Zero Drop technology that makes for a more natural, efficient, and injury preventive experience.
Jedi believes that his true purpose, calling, and mission in life is to be an ambassador for a vegan lifestyle. He is proud to have been featured in Vegan Health and Fitness Magazine and Sacramento News and Review.
Jedi’s Running Accomplishments
Jedi running Boston last year (2018) in the worst weather – rain, wind, and very cold conditions.
Jedi completed his first marathon California International Marathon in 2:50.52 in the craziest storm of the year. He was 30 years old and turned vegan that year, experiencing renewed energy and increased sports’ performance.
In 2018, Jedi ran CIM marathon in 2:39:25, which is his personal best so far in marathons.
His half Marathon PR is 1:13.34.
His 10 mile best race is 55:45, the 10k 33:24, and his fastest mile is 4.27.
In 2019, Jedi is working to break his 5K PR, which 15:58.
Jedi has just won the Davis Stampeded 5K race on Feb. 24th, 2019 with a time of 16:43.
Winner of the 5K Davis Stampede, 2019
Why Should You Consider Turning Vegan and How it Can Change You as an Athlete and Human Being?
Jedi running CIM last year and setting a new PR of 2:39:25.
Jedi offers 10 reasons to become vegan:
For health reasons to combat cancer, diabetes, heart disease, for weight loss,and to become the best version of oneself.
For better skin and combating acne, which he had growing up.
To inspire others just like his sister Vanessa Dawn who became a raw vegan with the help of a friend of hers. Jedi was completely mesmerized by his sister’s transformation and knew that he was desperately ready for a change.
To counteract the destructive industry of animal agriculture.
To spread kindness and compassion.
To protect our environment and to live our lives as vegans, or what is considered World Peace Diet.
To change our planet by being conscious of our food habits.
To promote peace and harmony.
To appreciate the synergistic component of veganism, because what’s best for the planet is also best for our health, the animals and visa versa.
To improve our running, or any other sport’s performance, as well as reduce injury and improve recovery.
Picture from Santa Rosa Marathon, 2018.
Jedi’s Advice on Becoming Vegan
Focus on fruit, vegetables, and whole foods!
Make sure that the bulk of your calories comes from high carbohydrate, whole, plant-based foods. It is far too easy to become a junk food vegan these days, but you need to fight that urge, because your performance depends on it. Not to say that you can’t treat yourself to some delicious vegan treats and fatty, filling foods now and then, but it is best to keep it to a minimum and time it out right so that you are mostly only eating that way after a race or hard workout.
Proper timing of nutrition is very important!
Also focus on low fat, but make sure to get enough calories, which can be one of the biggest pitfalls that most unsuccessful vegan athletes experience.
Getting plenty of fiber and an easy way to do so is by making big fruit and green smoothies. Jedi makes himself a big smoothie every morning, which powers him through his workouts and his job until lunch time.
Jedi’s Smoothie Recipe
Jedi’s favorite fueling breakfast before and after a run is his famous smoothie that he is kind to share with us.
Jedi’s advice on how to make the smoothie: “Put the water and dates at the bottom first to soak. You can play around and tweak this recipe some to your liking. You can swap out the fruit for other seasonal fruit of your choice if you’d like. This is just a standard recipe of mine, but it definitely varies for me as well! Also the amount of liquid you need may change, depending on the size of the smoothie. I recommend adding a little bit extra at a time if need be.”
Final Thoughts About Being Vegan
Jedi running the Break Free race, which he has won a few times.
Becoming a vegan is a big lifestyle change and you should also consult your physician, but as Jedi points out we all have the potential for greatness within us. For Jedi, being vegan is a bigger cause that is near and dear to his heart and it makes a huge difference in his life as an athlete and his ability to push himself to the limit. Moreover, Jedi’s questions for all of us are: “Do you have the will power, self control, and courage to join me on this journey into a life saving and world changing movement and rise up to your inner greatness by doing what’s right and fighting for this cause? Life is short and we will all die one day, but it’s what we choose to do with our time here that really matters. Do you want to be part of the problem of cruelty and destruction, or do you want to be part of the solution towards compassion and peace?”
I am always busy during the winter months, selling my listings, or helping my buyers buy the right home, so please mention this blog and you will receive a free market analysis of your home, no strings attached.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“When you run hills, ideas surge their dormant heads and inspire you to pick up your mental pace.” Carmen Micsa, aka ninja
How many times do we see other runners brag that they had hills for breakfast and what does that mean to us runners looking to improve our form and racing times?
I just did this 16.8 mile run on Feb. 7th, two days before Valentine 4-mile race, where I PRed by 14 seconds, running it at 7:20 pace. My long run had various hills, which helped me practice my uphill and downhill running. My focus while running downhill was on keeping the legs under my body and not over striding. Photo Credit: A guy named Dave who was walking on this hill.
Hills Improve Our Running Efficiency and Form
After my Mountains 2 Beach marathon, which I ran in 3:30:59 in May 2018, I had a month of easy running, which for me due to my hilly neighborhood and love of hills, meant running hills short and long. A few of my friends and running partners remarked that my form has improved and that I looked like a strong runner with very little upper body motion and great form. I seemed surprised until I read some articles about how hills make us stronger runners, as well as help us improve our running efficiency, economy, and our form.
There is also a technique to running uphill and downhill:
When we run uphill, we need to pump our arms and fists towards our chins, as if executing powerful uppercuts. Our legs don’t need to do much, as pumping our arms will do the climbing.
Running uphill, I lean forward and don’t use my legs very much. Instead, I do uppercuts with my arms to propel myself at a steady pace and not consume more energy than necessary. Photo Credit: A guy named Dave who was walking on this hill.
When running downhill, we need to lean slightly forward, as well as exaggerate our kicking and pretend that we are kicking our own butts. Over striding downhill will result in fatigue, poor form, and possibly knee pain, as our legs need to stay underneath our gravity center.
This is a video I took while running on our beautiful Auburn, CA trails.
Specific Hill Repeats to Incorporate in all our Training Runs
According to Runner’s World, there are four types of hill running workouts to increase speed and endurance.
Longer hill workouts One way to practice hills is to do our long runs on a hilly course. I am lucky to live in a neighborhood where hills come in all shapes and sizes, so I run them often.
Valentine 4-mile race, which has some rolling hills for which I have overprepared this week, doing a 16.8 mile super hilly long run, since the main goal is running a strong Boston marathon. Happy to run and represent the Arete Women’s Running Club Sacramento Chapter this year, making me a happier runner to have the support of so many amazing women runners who strive and stride for more. Photo Credit: Heather Sims
2. Hills for speed
To increase speed, practice running 30-second hill sprints at 5% to 10% incline on any type of terrain nearly all out. At first, start with 5 to 8 repeats and work up to 12-14. Jog 2 minutes in between repeats. Always warm up and cool down when doing hill repeats.
3. Hills to improve the running biomechanics
To practice better biomechanics, find shorter hills and do 10-15 second sprints 5 to 20 repeats, depending on your fitness and running level with jogging in between.
4. Specific hill workout for hilly courses, such as Boston
When preparing to run a hilly course, do a 2 mile warm-up, do 6 to 8 hill repeats at an effort of 7 out of 10, then run 1 to 3 miles at GMP (gross marathon pace), followed by 1 mile to 2 miles cool down. I did this workout a few times, doing the Penn hill repeats out in Fair Oaks, or doing the Hazel hill repeats close to the Fish Hatchery followed by 2 miles at marathon pace. It is a hard workout, but it certainly prepares the body to run strong on a hilly course.
No description needed. Too much joy and exhilaration running through my slice of Paradise with hills of various inclines. Love running there and finishing the run with more hills, as it is my recovery hilly route.
I remember the year I ran my second California International Marathon we had a woman in our pace group from Florida who was cursing the hills as often as we ran over any kind of hill. She was totally not prepared for the hilly marathon, which is why you want to do your homework ahead of time and avoid hill disasters.
While hills are as good for runners as eating our veggies and fruit, Jack Daniels, PhD named world’s best running coach by Runner’s World, advises to gradually add hills to your training regimen in order to avoid injuries. He also recommends doing a 20-mile long run on rolling hills five weeks out from a marathon and to stay away from downhill training during the final couple of weeks before the marathon.
And now that we have our hill workouts cut out, here are some popular races with net downhill that give high hopes of securing a PR or BQ (Boston qualifying time):
Date / Race / Net Drop / Info Oct. 3 / St. GeorgeMarathon, St. George, UT / 2,560 feet / stgeorgemarathon.com
Oct. 4 / Wineglass Marathon, Corning, NY / 220 feet / wineglassmarathon.com
Oct. 10 / WhistleStop Marathon, Ashland, WI / 510 feet / whistlestopmarathon.com
Oct. 11 / Bizz Johnson Trail Marathon, Susanville, CA / 1,100 feet / bizzjohnson.com
Oct. 11 / Steamtown Marathon, Scranton, PA / 955 feet / steamtownmarathon.com
Dec. 6 / Cal-International, Sacramento, CA / 340 feet / runcim.org
Dec. 10 / Tucson Marathon, Tucson, AZ / 2,200 feet / tucsonmarathon.com
Apr. 19 / Boston Marathon, Boston, MA / 450 feet / bostonmarathon.org
I am always busy during the winter months, selling my listings, or helping my buyers buy the right home, so please mention this blog and you will receive a free market analysis of your home, no strings attached.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Every successful individual knows that his or her achievement depends on a community of persons working together.” Paul Ryan
This quote strongly resonates with my progress as a runner and athlete due to the fact that I joined various teams and running clubs right after becoming a runner. I felt that running with friends gave me more strength, endurance, tenacity, better performance, and it was simply more fun that running alone.
I run with many friends and running groups, but Andrea and I are best running buddies and have logged thousands of miles together. We are fortunate to live close to each other and enjoy each other’s company.
SHORT HISTORY OF MY RUNNING JOURNEY
1. My greatest appreciation as a runner goes to Fleet Feet Sacramento training groups, as they helped me so much as a new runner. I could hardly wait to go to their Sunday long runs in preparation for California International marathon, when I started running in 2015.
2. After training for my first marathon, I got into trail running by joining Folsom Trail Running group and Trail Mix on Facebook. That was amazing, as trail runners are the friendliest people and so supportive.
3. In the summer of 2016, I joined Fleet Feet Fit program, where I met more wonderful runners and I did more track workouts, which improved my speed. After one season, I had enough fast races and qualified for the Fleet Feet Sacramento racing team. I have raced for them for the last two years and had great success and performances.
4. While on the team, I hired my own coach Robert Ressl-Moyer, who helped me PR in two half marathons, two marathons, and one ultra marathon. I also continued to run with Trail Running Adventures, Trail Mix, and Folsom Trail Runners, as well as the Fleet Feet Roseville racing team, as I enjoyed meeting new runners and running in various locations.
4. In 2019, I’ll be joining Arete team, as I feel they are an amazing supportive group of women (it is a women only team) and their training will challenge me more as a runner and help me grow. I am also training with SRA elite Jenny Hitchings (for more info, read the blog I wrote a few months ago on her huge accomplishments), amazing runner, coach, mother of two, who holds four age group National records in the 5K, 10K, 10 mile, and half marathon distance, and who checks in on me to make sure I am not doing too much, as I used to overtrain and race too much. Very excited about working with Jenny and looking forward to hitting some new PRs when the timing will be right.
OVERVIEW OF RUNNING CLUBS AND RACING TEAMS IN THE SACRAMENTO REGION
With 2019 around the corner, I wanted to give the running community an overview of the majority of our running clubs and teams. I was not able to reach everyone, or get info from all existing groups, but I have done this analysis to help you decide where you belong next year, as running with others is more fun and will likely get you stronger and faster.
1. ARETE
E-mail interview with Tamara Torlakson, who is Sacramento’s team leader of Arete.
– Arete was started in Santa Cruz by two best friends who wanted more from running teams!
– Arete is coached by Mary Wright, sub 3 hour marathoner and Mom of three! She posts awesome workouts weekly and gives great training advice. But if you have your own coach or like to follow your own plan, that is totally fine! We welcome all.
Super Sunday race. Arete team is cohesive and extremely supportive.
HOW TO JOIN THE CLUB
New members can join starting on January 1st through the website, www.runarete.com. We will have a formal 2019 season launch party on Saturday February 2nd at 2pm at one of our teammates homes. This is a chance to pick up new Rabbit uniform tops, meet teammates, Arete coach and co-founder Mary, and get any last minute questions answered! You can also sign up there, but we encourage you to sign up in advance if you can!
WHAT MAKES ARETE UNIQUE IN COMPARISON WITH THE OTHER CLUBS OUT THERE
Arete is the only all women’s running club in the Sacramento region. While we love running with men and they often join us for runs – we are open to all, we feel that having an all women’s team offers a safe space for open dialogue and a very supportive and positive space.
WHAT RUNNING MEANS TO YOU OR THE ARETE TEAM
Leading the Sacramento chapter of Arete has been such a joy! I love all the women that have joined us who have never been on a team before. Seeing them form friendships, find running partners, and improve their running is really fulfilling to see!
Info about Arete
This all women’s intermediate and advanced running team is fast with a side of fun. We are an environment that welcomes authenticity, grit, sweat, and fun. We believe that when women come together to support each other, they will get the most out of their running and their lives. We started Arete because we believe that running strong and joyfully is one of the best parts of life, and we know that women who share these values and goals exist in every city town across the country.
If you are wondering if it’s a good fit, we recommend you can run 6 miles without stopping– not to exclude anyone but to foster a space where no one is left behind and everyone feels encouraged. We also encourage you to start your own chapter or join our Remote team if an Arete team doesn’t already exist near you. (TT adding: In addition to the Sacramento chapter, there are chapters in Santa Cruz (where Arete started), Oakland, San Francisco Peninsula, Colorado Springs, and a Remote team – you can live anywhere – there are small groups in Chico, Santa Barbara, and Bend, Oregon.)
We understand that our lives are busy and your schedule may not always allow you to make every workout.
We look forward to gathering Arete groups from all over to race together, explore new trails, and meet people you may not have normally crossed paths with.
We all have a passion for this movement, for self-improvement, for being a part of something bigger than ourselves. There is something very special about a team.
2. TRAIL MIX
E-mail interview with Brad De Luchi, a great group leader who even creates training schedules for Salmon Falls 50K and AR 50 mile races.
Trail Mix was born out of one person’s desire to keep in touch with people and to keep running in between Fleet Feet Sacramento trail training sessions. It is not a racing team or running club; it has always been a loose collective of people who want to run together. It is a secret group on Facebook, meaning that you can’t look for it. You join by having an existing member add you. There is no expectation or requirement that members volunteer although it is encouraged and Trail Mix does host aid stations at a few races, most notably the Horseshoe Bar aid station at AR50/25.
What makes the group unique is that there is a penalty for falling while on a run. The original penalty, back when the group was small, was that you bought pancakes for those running with you. As the membership increased and the number of people at a run bigger the penalty switched to donuts. The fall penalty is taken very seriously and there are rules around what constitutes a fall and situations where fall rules are suspended. The rules have been amended over the years as new scenarios are discovered.
The photo I am attaching is not from a race but from one the best days out on the trail. We crossed a raging Hastings Creek near Cronan Ranch and in true Trail Mix fashion, we all worked together to make sure everybody got across safely. There is now a bridge over that creek so that day can never be repeated.
Trail Mix adventure run crossing the swollen, raging river after the rain. I skipped that run, as I was too chicken to go due to the wet conditions.
Running with Trail Mix has always meant friendship, support, connection.
3. TRAIL RUNNING ADVENTURES
E-mail interview with Carina Kool and Hassan Aboukhadijeh, group leaders.
Trail Running Adventures is a group of people who love to have fun and motivate each other as we all embark on our own unique running journey. Our motto is simple, “no runner left behind”.
The founders of Trail Running Adventures and one of the members. This year they also created their team hats, visors, and T-shirts. Looking great!
If you want to join the group, it’s easy! We have runners of all ages and paces so you’ll be sure to always have a few people to run with.
As part of this group, we’ll introduce you to all sorts of incredible trails/races that you’ve likely never even heard about. In addition, the social component of our group is very important to us and thus we regularly host potlucks, movie nights, and even coordinate our travels together.
Oh, and we love taking pictures, so smile!
Happy runners!
Volunteering:
We love giving back to the running community and volunteering. We love encouraging & supporting other runners. By being a part of our group, you aren’t required to volunteer though, but if you can, that’s great.
E-mail interview with Robert Ressl-Moyer, coach, ultra runner, and founder of the group.
Team ReMo in action with amazing runners. I love being part of this awesome group led by a terrific coach and wonderful human being Robert Ressl-Moyer.
Behind Team ReMo is Remo Fitness founded by Robert Ressl-Moyer in 2018. He offers personal training, group classes in partnership with Dai Endurance and personalized run coaching. His services are open to everyone regardless your club affiliation.
How to join?
You can started with us through personalized run coaching, personal training, or small group training. Once started you are part of the ReMo family. www.remofitness.com
What makes ReMO unique?
ReMo is open to everyone. I am working with runners from run/walkers, injured runners fighting their way back, to runners dreaming of an Olympic qualifier. There are no prerequisites to join ReMo. You bring the passion and I got your back while pursuing your wildest dreams.
What does running mean to ReMo?
We face our fears, build our strengths and find joy in challenging who we are.
5. FLEET FEET ROSEVILLE/FOLSOM
E-mail interview with Rob Schmidt, passionate runner, assistant coach, and supportive friend and wonderful human being.
Rob said: “Yeah, we have a pretty cool team. Jocelyn, my daughter, is enhancing it this year by including four structured (approx 1/2 marathon) training programs that are included: two trail races and two road. It addition, we’ll have team events that support the local community, such as Folsom Turkey Trot, Folsom Firecracker, and other East Sac area races. Basically those are races that we’d like team members to participate in, but that is totally optional.”
What’s unique about the group?
The neon pink and green jerseys that their members wear and make them stand out at a race.
The team accepts and has runners of all levels. Their group isn’t about being the fastest; they rather focus on team support and recognition for those who like to run and participate in group activities be that local or across the country. The group also celebrates AG winners along with those who simply PR in any given race.
The team’s end of the year celebration party is about all the runners in the team, as FF Roseville/Folsom has male and female “Athlete of the Year” Awards, race AG wins, and participation/volunteering at team events. They also have Boston Qualifier Award, Rookie of the Year, and Pink and Green contribution awards. Some of the prizes were embroidered backpacks given to runners who participated in six of the eight selected team races, as well as plaques.
Volunteering
Fleet Feet Roseville/Sacramento asks for volunteers at team sponsored events, tent monitor, aid stations, and other duties, but it is requested and not demanded.
What does running mean to Rob Schmidt?
“I believe that running has helped build new friendships, enhanced my health, and provided a venue of positive support and encouragement. Running with a team that embraces those values makes exercising and accomplishing goals a lot of fun. I run everything from road 5ks to ultra trail 50ks, and everything in between. I enjoy the side benefit of running outdoors in this wonderful environment we are lucky to live within. NorCal has a lot to offer and running allows me to experience it at a higher level.”
INFORMATION NIGHT: Join them on Thursday, January 3rd at Fleet Feet Folsom at 6:00pm for our kick-off meeting and first workout of the year!
What is the Racing Team all about?
Our Racing Team is driven by passionate coaches who lead weekly runs, and experienced mentors to help facilitate workouts. Through our Fleet Feet Racing Team, our coaches will facilitate year-round runs for participants to meet up, gather, and run together.
Team Details
Year-round program
Training plans for goals races
4 goal races strategically placed quarterly:
Lost Trail Half Marathon, Granite Bay, CA (Trail)
Parkway Half Marathon, Carmichael, CA (Road)
TBD
TBD
Two coached workouts:
Thursday @ 6pm
Saturday @ 8am
Meetup locations will primarily be in Folsom with occasional workouts closer to our Roseville location
Facebook private group access
Monthly emails with upcoming training schedule and updates
Printable event calendar featuring Fleet Feet Events and training
Team challenges and social events year-round
All racing distances are welcome!
Program fee: $150
6. FLEET FEET RACING SACRAMENTO
Having been a member of this group for two years, I will provide the information.
Info about Fleet Feet Racing Sacramento
As opposed to Fleet Feet Roseville/Folsom, runners who want to join have to meet the qualification standards to be accepted. To find out all the details, go to the team’s website http://www.fleetfeetracingsacramento.com/.
Having been part of Fleet Feet Racing, I grew as an athlete and I enjoyed giving back to the community, as well as making wonderful friends for life. However, unlike all the other teams in Sacramento, Fleet Feet Racing Sacramento requires their team members to volunteer at least three times a year, which is not hard to do, but for those runners who barely find time to run, they need to take into considerations the following commitment as presented on the website:
Commit to be active in Fleet Feet Racing practices, racing events, and social events. Membership does not preclude individuality. We recognize that each member has a specific set of running goals that may direct him or her to different races. However, visibility in Sacramento-area races with a focus on Buzz Oates RunSac Race Series events and attendance at team practices are an important part of membership.
Minimum number of races per year: 6
Support Fleet Feet Events Management events through volunteering a minimum of 3 times per year.
What’s Unique about Fleet Feet Racing Sacramento?
The competitive spirit, the drive to accomplish more as an athlete and human being, as well as good team support and strong runners who will inspire you to become the best version of yourself.
The Power of FOO at the Super Sunday race, where the energy and the support were amazing.
2. The power of orange, or FOO. New Balance has been a generous and wonderful sponsor to our team. Runners receive discounts on the New Balance shoes and merchandise.
3. Great end of the year party at a nice restaurant, celebrating the runners who have volunteered the most, but we did not have awards for the top athletes like Fleet Feet Roseville/Folsom. I think that would be great to have those awards added in the future to recognize our outstanding runners.
7. THE RIVER CITY REBELS, OR SIMPLY THE REBELS
E-mail interview with Andy Harris, founder of the group and with Bobby Carpenter, a passionate runner and the owner of Hot Yoga at Sunrise, during a trail run together on the bluffs by Hazel.
Info about The Rebels and How to Join
For info on this awesome group of runners who are one of our region’s best cross country male team, please visit their website at https://rivercityrebelsrunning.com/.
The River City Rebels are a Sacramento-based club formed in 1994 by a handful of local runners who liked training and racing together. The name “Rebels” fits both the club’s founding spirit and it’s ongoing philosophy of training hard, racing often, and always having a good time.
Info from their website: “We are the LEAST EXPENSIVE running club in Sacramento that has the most FUN! ONLY $25.00 to join and $40 for a family membership!
Your River City Rebels membership automatically enters you in the RunSac competitive division for 2019. Entering the RunSac series on your own would cost you $35, so membership is a real bargain!
You can also to fill out and mail the membership form with your dues by downloading it HERE. If you choose this option, please mail the form to: River City Rebels, P.O.Box 189667, Sacramento, CA 95818.
The Rebels after another successful cross country race. Lots of fun, great support , and camaraderie.
8. Buffalo Chips
Info about Buffalo Chips and how to join
I was not able to get an e-mail interview, but as most of you know, and according to their great website, the Buffalo Chips, are Sacramento’s oldest running club. They are a diverse group that includes competitive and casual runners, short-distance, marathon and ultra-marathon runners.
As George Parrott pointed out, the Buffalo Chips also supports a strong youth program with a separate youth coach and training series. The Tuesday night workouts for the Chips started in 1980 ONLY for women. The Chips was and still is strongly supportive of women’s fitness and excellence in sport with women’s marathon teams that have WON the team title at Boston 3X in the open and 2X in the master’s division and the National Championship at the marathon once. In the 1990’s Runner’s World named the Chips “the best running club in the United States.”
To find out more about the club, click here. Questions about Buffalo Chips Membership? Please send an email to membership@buffalochips.com. Click here to join or renew your membership. Make sure you are current to continue to receive all the benefits of membership. Don’t forget to renew your PAUSATF membership as well, at http://www.pausatf.org
Cross country race
“The members of the Buffalo Chips Running Club consider ourselves active participants in the local running community and the overall Sacramento metropolitan area through our contributions of energy and resources to promote a healthy lifestyle and positive changes in the lives of its vibrant population. Each year, we dedicate a portion of the proceeds collected from our membership dues, race revenue, and outside donations to promote activities and organizations that contribute to the well-being of our neighbors.”
Indeed, I have many friends belonging to this wonderful group of runners, and I can say that I am impressed by their friendliness, kindness, great attitude towards life and running, and their commitment to helping our community. Their 10-mile Buffalo Stampede yearly summer race is one of the best in our region.
9. Run4EVER
In 2015 after having completed CIM, my first marathon, I set up Run4Ever group as a way for us to keep in touch with each other after having met through the amazing Fleet Feet CIM training group. Please feel free to join it on FB and enjoy weekly inspiring posts about running, life, nutrition, and being a ninja- ha!ha!
You also can see at least two runs posted every week, especially trail running. As the name of the group says, I wish everyone to run 4 ever with joy.
Elisia de Bord was my first friend I started running with in the CIM training group. The funny thing is that we reconnected through running after we had gone through Graduate school together taking our Masters degrees in English at Sacramento State University. So grateful for the friendship.
Holly Macriss has also been one of my very first and dearest friends I started running with. Our first run together was a half marathon on the bike trail on a Wednesday, as I sometimes could not make the long weekend runs.
10. Other FB running groups
If you are a trail runner, you sure are covered.
Here are a few more running groups that you can easily find on Facebook and join: Folsom Trail Runners, Auburn Ultrarunners, Norcal Runagades, Rogue Runners, Ultra Training, Trail Whisperers, Auburn Area, Sierra Foothills Trail Runners, Canyons 100K , and Moms Run this Town, which has many chapters all around Sacramento and is focused on both road and trail running.
11. SRA Elite – Sacramento Running Association, which will be a separate blog.
How to join: only open to elite runners. Outstanding organization and Sacramento’s premier racing team!
After this thorough analysis of teams and clubs, if you are still not sure whether you wish to join a team, here are five reasons why you should choose a team/club in 2019:
The most compelling one is the camaraderie you will develop with the runners in your team, which gets you through fun and tough times so much easier.
Doing speed workouts and long runs together with your teammates is huge, especially when running a 20-miler and you feel like throwing in the towel and questioning your own sanity. Instead, running with others will confirm your craziness and even make it cool!
Giving it your best and running with passion and dedication in racing events while wearing your team’s apparel.
Having a coach, or a team leader you can check with regarding your progress, your injuries, or anything else that you wish to ask.
Staying motivated, inspired, and challenged for being part of a team that believes in you and supports your goals and dreams.
This blog does not contain all the clubs and racing teams in Sacramento, but the author Carmen Micsa has tried to give a detailed picture of the majority of teams and clubs out there.
Questions on joining any of these groups, organizations, teams? Please comment on the blog.
Pressed by time and not wanting to be away too long from my family, the same day I ran New York City, my seventh marathon, I flew back to Sacramento, which did not give me enough time to have a proper meal afterwards. Luckily, a kind, blonde-haired flight attendant , realized how hungry I was and gave me double the snacks and some food I ordered. Yet, nothing seemed to satisfy my insatiable appetite that stretched as long and steep as the bridges I had run over during the marathon, so the flight attendant’s final offer was two bags of popcorners, which inspired me to write this flash fiction. Let’s not delay things. Pick up your own popcorners, sit back, and enjoy reading.
Popcorners made me so happy after the marathon on my flight back home to Sacramento.
“Sweet and salty kettle corn never fried,” pops out at me in capital letters on the red and black package that the flight attendant kindly handed to me. I opened the bag quickly and popped them into my mouth. The sweet and salty flavor of the chips transported me back to New York’s five boroughs when my sweat mixed with the sweetness of the spectators cheering on all the runners. As I turned over the package, I came across this message: “We believe your best self begins when you decide to do one better – whether that’s running a little farther, laughing a little louder, or snacking a little healthier.”
“Hmm! How did these cunning marketing people know that I wished to run a little farther?” I asked myself, feeling a little stronger and well-nourished.
My answer: the same way the flight attendant knew to give me two bags of popcorners with the first three words on top of the bag reading: “Do one better.”
“Hollywood is hype, New York is talk, Chicago is work.”
Actor Michael Douglas
Chicago marathon is a big deal for the windy city and the spectators were cheering for us despite the rain. The approximate number of spectators: more than 1.5 million.
Although Chicago marathon was my sixth marathon that I ran in the last three years since I became a runner, this was my first world marathon and I could only guess what to expect from it before I toed the start line on October 7th, 2018. Some things about Chicago marathon were pretty clear to me just by reading the official program and information on the website. For instance, I learned that the Chicago marathon uses 1.1 million Gatorade cups on race day and 1.3 million water cups. I also learned that the warmest race day was 89 degrees, coldest race was 21 degrees F, and the last time it snowed during the marathon was in 1993.
My goal was to try to break 3:30:59, which I had accomplished at Mountains 2 Beach Marathon held in Ventura, Southern California on May 27th this year. I put in the work, but I also had to ask my coach to redo my schedule in September, as my left calf muscle was constantly aggravated by all the mileage and long runs. Everybody told me how much they loved the flat and fast course at Chicago, but I had my doubts , since running on flat terrain is not my cup of tea. My neighborhood is surrounded by hills and I love the energy and bounce that I experience when running up and down the hills, but I tried to believe in the flat course.
BEFORE THE MARATHON – WALKING AND EXPLORING CHICAGO
Besides running my first world marathon, I was excited to travel with my awesome friend and best training partner Andrea Brizendine. We were going to stay with my good Romanian friends Magdalena and her wonderful family, which was another highlight of my trip. The Friday before our marathon was a little rainy and our plan was to go to the Expo to pick up our racing numbers and soak in the atmosphere of a world marathon, as well as explore Chicago. At the Expo, there were lines everywhere, but especially at the Nike store, where everyone wanted to buy the official merchandise, since Nike was the sponsor. Even trying to take pictures with iconic signs meant standing in long lines, but we were excited to be surrounded by runners from all over the world who had to travel so much farther that us. The energy flowed in waves through the large room filled with merchandise, vendors’ booths, and big Chicago marathon signs, which added to our excitement, emotions, and gratitude of having qualified and running a world marathon.
Our picture at the Expo right before entering the huge room, where we needed to pick up all our marathon goodies.
Wearing the Chicago marathon T-shirt at the Expo.
Around noon time, we made it to the Art Institute of Chicago located in Grant Park, which was also the start of our marathon. We loved exploring the museum and enjoyed the exquisite art exhibit.
Fiberglass dog statues like this one in Grant Park close to the start line are part of the campaign to pay tribute to the canine unit, honor fallen Chicago Police officers.
Andrea and I loved walking around Chicago and relished the unique and diverse architecture, as well as the Chicago River. By the end of the day on Friday, we had walked 10 miles, so we knew we had to stay off our feet on Saturday, the day before our marathon.
On Saturday, we had to say good bye to my wonderful friend Magdalena and her family, but not before they took us to Benedict’s, a neighborhood restaurant where everyone is familiar, as the advertising says. The warm family atmosphere, the fresh food, and the attention to details made our breakfast together special. I also had the best vegan Quinoa pancakes and gobbled up all three of them, since I needed my carbs for the next day’s marathon.
With my wonderful friend Magdalena the day before our marathon. Staying at her house was quite special and we felt at home.
We spent the rest of our Saturday taking the architectural river cruise, walking by the river, and learning about the unique and eclectic Chicago architecture. In the evening, we got our marathon clothes ready and we both created flat Carmen and flat Andrea, which is something we runners do, as we prepare our marathon clothes, shoes, gels, race number, etc. We also did our carb loading at the hotel’s restaurant and admired Chicago at night with its twinkling lights spreading shear magic across the Chicago River. The many bridges arched their backs across the water and filled my soul with infinite dreams. They also made me think of the transcendence nature of each bridge and how they connect us to the other side of what’s truly possible when we believe and put in the work. I felt peaceful and not nervous about the next day’s marathon, but I did not feel any strong vibes about my race, which meant surrendering to race day with the ever-changing weather prognosis that constantly turned rain to sun and sun to rain. We also got to talk to our wonderful coach Robert Ressl-Moyer who called my cell phone to wish both of us good luck and go over some strategy with us, such as tucking in behind other runners to shield ourselves from the rain and wind. We both found out that this was not easy to do on the course, but that’s what racing a world marathon means: adjusting and learning.
Chicago at night as viewed from our Holiday Inn newer hotel right by the water.
RACE DAY – SIXTH MARATHON AND FIRST WORLD MARATHON
Although Andrea and I had a large room with two spacious queen beds, we did not sleep very long or well, but we woke up ready to greet the cloudy, overcast marathon day that had a new weather forecast for us: rainy and temperatures in the low 60s. We both decided to call a Lyft due to the rain and not wanting to walk in the dark, even though our hotel was only 1.2 miles away from the start line. The Lyft took about 10 minutes to get to our hotel. Runners filled the hallways and the elevators. Most of them had their luggage ready and some had their children with them. We had decided to hold the hotel hostage, so to speak – ha!ha! and planned to return to our rooms right after the marathon to take our showers. Our Lyft driver was very nice and dropped us off right in front of Grant Park, where Police cars roamed around to direct traffic and oversee the security of the marathon and its participants.
Andrea and I before the race while waiting in long lines for the bathroom. It was raining lightly and it was overcast, but the temperature was in the low 60s, so not too bad.
At the start of the Chicago marathon before checking out my bag.
Andrea and I were both in the same coral, but had to walk/run all the way to the Buckingham Fountains to check in our marathon bags with our jackets and other things that we needed at the finish line. While Andrea was in line for the bathroom, I went to check in our marathon bags, after which I texted her to go to our coral, as it was getting close to 7:20 a.m., when we had to be in our coral before the marathon started. I ran for about half a mile to make it on time and to position myself to start with the 3:35 pacer group. Andrea and I were separated, but we knew we would find each other either on the course or at the finish line, since we both had different racing goals.
THE MARATHON, THE RAIN, THE CROWDS, AND THE ANGRY CALF MUSCLE
Before I had time to fully prepare, I started to run. The marathon had begun and I already had the sensation that I had to go the bathroom, but luckily, it was just a false alarm. I kept the pacers in front of me, as I tried to stick to my plan of running slower at about 7:55 pace for the first three miles. I held myself back as much as possible and in less than two miles I lost the 3:25 pacing group from sight. The crowds were cheering and braving the rain with colorful and large umbrellas. As I ran and came close to the white lines on the road, I had immediately realized that they were slippery and that I had to stay away from them by all means.
As soon as I hit my 5K time, I felt a little bit behind with my gross marathon time, but also knew that the clock was not accurate based on our start time. However, I also realized that my GPS watch was quite inaccurate, as many runner friends had warned me. At one point before I even hit six miles, my watch was showing that I was running a 5:40 pace mile, which happened to my friend Andrea as well. I panicked a little bit, after which I had decided to relax and feel the pace, while watching my feet and paying attention to the aid stations to get my water cup and avoid slipping and falling.
With over 45,000 runners and approximately 1,700,000 million spectators, the course at Chicago marathon was flat and varied, as we ran through 29 neighborhoods. I looked around me, trying to recognize various parks, such as Lincoln Park, where I visited their free zoo exactly 11 years ago, when I first visited Chicago with a friend of mine. The crowds were ecstatic and cheering loudly for us. I tried to smile as much as possible, while trying to run under 8 minute pace per mile, but I had a few miles that were 8:10 minute miles and was not quite feeling this race. Yet, I kept on smiling and telling myself that I always get a second wind and that during my second half of the race, I should be able to pick up my pace. Well, it didn’t quite happen that way, but let’s keep moving on through the half marathon point, where the rain started to come down a little harder and I encountered some wind – nothing too drastic.
Amidst the spectators cheering for various runners from Mexico, Italy, Japan, Germany, and so on, I could not find the pace I needed, but I stayed optimistic and kept running and splashing through the puddles, or trying not to. Around mile 14, my left calf started to tense up and hurt me. I had run on a tight calf muscle for the whole summer during my Chicago marathon training cycle, and although I took my homeopathic cramping pills and I had put a special muscle cream the morning of the marathon, the pain and struggle were real. I slowed down my pace and hoped that the pain would leave my body, but it continued to bother me, after which both my gluteal muscles started to hurt and be painful.
By the time I reached Chinatown, my pace was in the mid 9s, which was definitely not what I wanted, but I had to honor my body and the fact that I did not want to get injured, since I had to run my second world marathon, New York City, which is so hard to qualify for. As soon as I hit miles 20-21, I felt relieved knowing that it would be over soon. The energy of the crowds in China Town was inspiring and invigorating. I started to cry with joy and relief that my father was there with me in spirit. The sign “Welcome to China Town” gave me the reassurance that I would finish this marathon with a little bit of a struggle, no PR (personal record), but with a heart full of gratitude for being able to run with joy and love for my father who was always proud of me and had taught me to never quit and keep on going. The Biofreeze area was on the side and I was sure tempted to make a quick stop like other runners and get a little bit of pain relief from their quick spraying, but I wanted to keep on running, as I was still hoping to qualify for 2020 Boston marathon based on the new faster time, which needed to be 3:50.
The last six miles of the race were not memorable in terms of the surroundings, but for some reason, I managed to stay steady and run at around 9:15 pace, or a little faster. The rain had stopped, but the roads were still slick and I could feel the hat and clothes sticking on me and keeping me cool. As soon as I saw the tall skyscrapers and the crowds cheering even louder, I knew that I was getting close to the finish line, so I focused on my form and ran over the last hill that had 400 meter sign next to it at a decent pace. By now, I could hear the crowds and knew that the finish was in sight. In most of my past races, I had been able to finish with a strong sprint, but that day, my body gave me just a little faster pace and no sprint. I crossed the finish line in 3:49:35 just enough to qualify for Boston. I could tell that my body was exhausted from all the pushing and coaxing I did, so I walked slowly towards the volunteers with the marathon finisher ponchos they were handing out and got mine.
At the finish line before getting my finisher’s medal.
Trying to smile through the pain and rain. I was grateful for another finish and the fact that unlike other runners who had issues, I did not have to stop or walk. I still ran a decent race.
Within just a few minutes, my friend Andrea had appeared next to me after finishing a strong race with a 3:45:06 time, which made me very happy, knowing that her body stayed strong, after she had come back from injury. We hugged and celebrated. She saw that I could barely walk and that I looked a little lost, She told me to wait for her while she would get our bags from the check-in area. I needed to go to use the bathroom right away, after which I grabbed the special Goose Island beer they had for us and chugged it all down. I was drained, drenched from the rain and I was thirsty and hungry. Andrea also told me that as I took off my wet hat, my hair was a mess sticking out in all directions, as if I had little antennae, but I did not care about my hair at that moment. I hoped my calf muscle would recover and we both wanted to get to our hotel, to take our shower, and check out.
The roads were blocked, as many runners were still out on the course, so we started to walk to our hotel. Andrea felt much better after the race, so she was walking fast, whereas I could barely drag my feet. We made it to the hotel and I sure felt better after taking a hot shower and changing into dry and warm clothes. The hotel receptionist was nice to us, even though we checked out at 2:45 p.m.
What an adventure my first world marathon was and here are the 10 lessons I learned:
World marathons are unique, large, and unpredictable, because the logistics are more complex than smaller marathons.
Don’t despair if you don’t hit a personal best time at a world marathon and have a back-up plan for a smaller marathon, as running with thousands of people is fun and scary at the same time.
My friend Andrea loves to strength train and due to an injury, she had to run less miles, did no GMP training runs, and she did only a few longer runs, but not your typical five-six 20 and 22 milers. Thus, running more is not always better, but making sure you do specific strength training, which for me it is for my gluteal muscles, at least twice a week, is paramount to having a strong marathon and a happier body at the finish. Less is more sometimes, even though running more miles gets us better prepared for marathons, but not if it means having no time to devote to strength training the body to last the entire 26.2 miles.
Prepare for the goal you want to hit in the race during training, but also let the day of the race tell you how to run and whether plan A for the race is feasible, or whether you need to go to plan B, or even plan C.
Soak in the crowds and the surroundings to enjoy your special world marathon.
Smile big and run with JOY and GRATITUDE, as runners from all over the world had to work hard to qualify for a world marathon race and know that you already are making your country, your town, your family/friends, and your coach proud.
Be prepared to wait in long lines, so arrive early to navigate the crowds and check in your bags if you have any, or you will be like a runner I saw on the course running with his marathon bag on his shoulders.
Follow the blue line, which is the line drawn on the ground used to measure the course to avoid running extra. My friend Andrea did this, as she heard some runners talk about it, whereas I kept my eyes ahead to see if the runners were making a left or a right. I did not add too much to my marathon distance, but I had to stay focused and run the tangents.
Announce yourself when picking up the water cup, as it tends to be crowded and runners can trip over each other. Also watch your steps, as there are cups on the ground and it is slippery, especially on a rainy day.
And last, but not least don’t forget to cherish your finish no matter of the time and to celebrate with beer to replenish those muscles with good carbs and some B vitamins.
My pictures during the race and the plaque of my first World marathon. My goal is to run all six world marathon and to get a plaque and the big six star medal for all. Happy feet!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Every race I do, whether it’s a success or a fail, I learn something.” Jenny Hitchings
Running Strong and with Joy at Any Age
Jenny Hitchings racing and winning the 2018 Susan B. Anthony 5K with a new age group American record of 18:05.
After having listened to Jenny Hitchings podcast on Rambling Runner during one of my mid-week long runs, I was totally inspired by her success story, her down to earth approach to running, her humbling attitude, but most of all by the fact that Jenny Hitchings seriously started running when she was 40 (I myself have started to run when I was 42 just three years ago, so that totally gave me hope that I have more to give and loftier goals to pursue) and that at 55, she has won Mountains 2 Beach Marathon and has set two American age group records in the Susan B Anthony 5K and Buffalo Stampede 10-mile races. Jenny Hitchings’ astounding success comes with hard work and a strong passion for running. To me, she embodies all the strong women runners out there who are willing to put in the work and not use the fact that they are 40 or 50 years old as an excuse.
Passion is the number one ingredient in life, running, and our careers.
Dedication and determination are not just two words starting with the letter “d”; they represent a mental aspect of running that can propel other women runners of all ages towards greatness and satisfaction with their strong performances.
Hard work is our way of reaping the rewards after being consistent in our training and daily commitment to achieving our highest goals.
Joy comes from many sweaty runs – a sprinkle of satisfaction, inner peace and harmony that we runners learn to find when pounding the roads and the trails.
Satisfaction is the frosting on the cake after all the hard work and follow through, which will show and make us shine when we hit that personal best, win our age group, or just win the race.
Victory is the cherry on top, so to speak, when the running Gods place that symbolic victory wreath on our heads.
Running as Identity
To Jenny Hitchings, running is part of her identity. Married to Andy, who runs a bit, but mainly loves to swim, Jenny is also a mother of two grown girls, Molly and Maggie. Jenny has lived in Sacramento for over 20 years, after moving here from Mill Valley. A running coach helping runners of all abilities, Jenny also coaches middle school cross country team and an elementary youth running program. Although busy with work and her family, Jenny usually runs six days a week, unless circumstances prevent her from doing this. A key ingredient to Jenny’s tremendous success is the fact that she always takes a FULL rest day. Her coach, Jenny Spangler, from Chicago gives Jenny her workouts, which tend to be one to two speedier workouts and a longer run during the week. Right now, Jenny’s weekly mileage is low 60s, but she will reach mid to high 70s as she approaches a marathon training cycle. Jenny has never been an extremely high mileage person, which is probably a quintessential element to staying injury free and running super strong in her 50s.
Jenny does most of her training runs on our beautiful American River Parkway, a place where runners, bikers, and walkers share the trails.
Running as a Passion, Joy, and Rival
Jenny Hitchings believes that running is a passion, a joy, an escape, a challenge, her own personal rival, and she is good at it. This multi-faceted aspect of running has translated into many successful races for Jenny. “I always take away something from a race, which is probably why I continue to race, as I want to put the lessons learned from a previous race into action…or at least try, ” said Hitchings.
With that being said, Jenny Hitchings’ most impressive races have been:
1. Eugene Marathon, 2011. She was 47 (soon to be 48) and ran a personal best of 2:46:10. A bittersweet race, as she wanted to qualify for the 2012 Marathon Olympic Trials (a big dream). She ran her best race that day, but missed the OQT by 10 seconds. It was a very long 10 sec!! She is proud of this effort, as there were nay sayers and doubters out there, and she really wanted to prove some people wrong. She also wanted to prove to herself that she could do it, or at least try.
Barely missing the qualifying time for the Olympic trials by 10 seconds, a very long 10 seconds, and yet Jenny’s best and fastest marathon.
2. CIM (California International Marathon), 2015 – Jenny Hitching was 52 and ran a 2:49, breaking a standing 30 year age group course record of 2:51. She tried for a couple of years to do this, as she wanted this bad!! This was a race where mental toughness took over, or really helped.
Jenny running the California International Marathon with poise and determination.
3. Boston, 2015 – Jenny won her age group at the Boston Marathon in 2:52 – What a thrill! All the press she received following this race was more amplified due to the fact that so many people know and care about Boston.
4. Susan B Anthony 5k, 2018 – Jenny Hitching ran a PR of 27 sec to win the race and get an American Age Group Record in 18:05.
5. Buffalo Stampede 10-mile race, 2018 – Jenny Hitchings set another American Age Group Record and a PR, finishing in 1:01:20.
Advice for Women 40 years and Older to be the Strong and Passionate Runners that They Can Be
According to Jenny Hitchings, the most important word of advice for women 40 and older is consistency. Jenny pointed out that as we get older and our lives get busier or more full, it’s so easy for us to put our own needs and goals aside and focus on others, such as our families, friends, careers, our homes, pets, etc. However, as runners, women should have specific goals – small or big, which means that they need to fit the runs and training into their schedule and make it a priority. There can’t be excuses! “Have a sniffle? Get over it!” said Hitchings. To her, having a goal and working consistently towards that goal is paramount. Running here and there won’t work.
For women in their 50s, running is crucial, as it regenerates bone density, according to an article published by Washington Post.
Another specific advice Jenny Hitchings has for women 50 and older is to have their hormonal issues checked out. For instance, if women 50 and older are having sleep (the worst), mood, recovery, and motivation issues due to perimenopause or menopause, Jenny recommends that women talk to their doctor about how to get back on track and feeling more like themselves. Taking supplements that are good for your joints, bones, skin, etc., is also good. In addition, stretching, rolling, doing strength training, as well as getting deep tissue massages to keep things loose are quite beneficial and good for runners.
Injury prevention is key, since most runners and athletes do get hurt at one time or another, which is why Jenny Hitchings advices runners to pay attention to the warning signs. Feel a niggle in your achilles? Should you stop your run? You know the difference between something minor or something that really doesn’t feel right. These little niggles can turn into full blown nightmares!
When it comes tonutrition, Jenny eats many things in moderation throughout the day. Although, she loves sweets, Jenny doesn’t eat large amounts in one sitting. She tends to eat things that make her feel good, but not creamy, fried, heavy foods that don’t sit well in her stomach. Jenny LOVES french fries, so this is an exception.
Strength and cross trainingare not high on Jenny’s priority list, as she generally just runs unless she is in a recovery mode or injured. She does like to cross train by cycling on her Peloton bike. Jenny also likes to see Tony Mikla at KIME Performance, for he helps her with stretching and strength work.
Jenny Hitchings’ Final Words of Wisdom for New and Experienced Runners
New Runners:
Enjoy running, or you will never stick with it.
Be patient, as it takes time to build fitness and feel comfortable.
Consistency, motivation, and following a training program will bring you results.
Experienced Runners:
Keep up the running.
Make new goals.
Challenge yourself.
Follow your dreams.
Mix it up and stay healthy.
And to all runners – think about hiring a coach. Sometimes we all need a supplemental brain.
Hope you all enjoyed this blog and that you got at least one good lesson to apply to your running. For me, running with consistency, purpose, and joy is what will continue to help me improve as a runner. I will also choose not to worry about my age group and instead just run strong and reap the rewards. How about you, my runner and non-runner friends? What is one lesson you took away from this blog? What other lessons do you want to add for all runners of all ages and abilities? Do you have any specific running or coaching questions for Jenny?
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
I love to read at least an article on running every day that Runner’s World newsletter and other running websites I subscribe to send to my inbox. I learn a lot and the articles also give me ideas for future blogs, such as this article published in the Runner’s World newsletter about four ways to build mental toughness. I said to myself: why only four? I am sure I can come up with at least 10, so there you have it.
However, before I delve into my 10 ways to build mental toughness, I have the honor to introduce my awesome coach and friend Robert Ressl-Moyer who also tackled this topic. The founder of ReMo Fitness, a coach, personal trainer, Robert also holds a six-year degree in Exercise Science and is an accomplished long distance and ultra-runner, as well as the winner of many 50K and 50-mile races.
Robert Ressl-Moyer is my wonderful coach and friend who never ceases to amaze us with his agility, athleticism, kindness, and especially his mental toughness. Check out his podcast interview on Rambling Runner and decide for yourself on his greatness.
According to Robert Ressl-Moyer, there are three very important ways to improve mental toughness.
1. Choose one aspect of training you usually are shying away from during each training cycle. If you need to improve hills, run hills. If you lack the power and steadiness on flat terrain, run on flats. If you don´t strength train, try to incorporate strength training. Facing your fears and getting uncomfortable in training will grow your potential to overcome obstacles during race day.
Speaking of hills, here we are chasing hills at sunrise with my coach and some of my awesome team mates.
2. Mental toughness is trusting in yourself and knowing your abilities. It is also recognizing what you need to improve upon in a certain situation and acting no matter of the consequences. That can mean either realizing that dropping out of an important race is the best choice, or continuing to red line and pushing through obstacles to achieve a goal. Mental toughness is a powerful tool to achieve your maximum results. When Galen Rupp dropped out of the Boston Marathon 2018 he was criticized but celebrated when he won the Prague Marathon just a few weeks later.
3. For Robert Ressl-Moyer being confronted with and overcoming challenges during training cycles is always a big confidence booster on race day. For instance, when he raced the North Face Endurance Challenge 50 Mile in 2017, he stayed calm when he experienced first cramping in his calves at the 20-mile mark. When that happened, Robert just told himself that there was no way that his cramps will slow him down. And even tough the cramps did not disappear, his issues stayed manageable through the whole race and he started his successful chase, placing 16th in a very competitive field.
In my case, the mental toughness shaped itself way before I became a runner at the age of 42. I have played in more than 250 tennis tournaments and I have been known as a mentally tough player, who can find a way to win like a ninja, the nickname that Christy, my awesome tennis friend, came up with for me.
Not only have I played tennis for 25 years, but in 2016, I also published my tennis book, which, as you guessed includes a special chapter on mental toughness.
Therefore, my 10 tips to improve your mental toughness as a runner and athlete are below:
1. Trust in your own supernatural powers – We all have them when we believe fiercely and passionately in ourselves and chase our wildest dreams.
2. Learn to trick your brain by reciting mantras, such as “I can do this,” “I have fresh legs,” “I just started my run,” even though you ran for a few hours,” “Run like a ninja,” which applies to me, since I am a ninja- ha!ha!, and just pretend that the effort is easier than it truly is. Chin up!
3. Never use the word hard; instead say challenging.
4. Become comfortable with being uncomfortable. Long races, such as marathons and ultramarathons are perfect examples.
5. Be prepared and expect obstacles to block your way and slow you down. However, you can simply pretend you’re doing hurdles and you can gracefully jump over them.
6. Life is a fight, therefore fight, as George Cosbuc, one of our famous Romanian poets, said. Nothing comes easy and without sacrifices, there are no victories, so no need to whine and complain; just get to work. Chin up!
7. Surround yourself with positive people who believe in you, but who can also be honest with you and help you grow.
8. Run, eat, sleep, repeat! Simple concept, right? No extra explanation needed.
9. Don’t forget to smile! Research shows that you’ll run a little faster and will not mind or sense the pain as much.
10. Carpe Diem, or seize the day/moment. There is no reason to dwell on the past or fret about the future. Running is one of the best sports to enjoy and experience in the NOW.
This picture with my sweet husband Catalin and our daughter Sophia (our son Alex was the photographer) is the perfect example of my joy after having to dig deep during my second 50K race Salmon Falls, in which I PRed by an hour from my very first 50K race. That required some intense training and mental toughness when the legs got tired climbing the steep hills.
I hope these tips help you with all your future athletic events. And last but not least, please share with us your favorite mental toughness tips. How have you overcome obstacles and how did you use your mental toughness to succeed? Any favorite mantras you use and would like to share? Any fun anecdotes?
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Marathons just like a full moon are circular, radiant, and too grand to comprehend until we learn to run a little slower at the start, steady ourselves during the race, and race it fast at the finish line.” Carmen Micsa
I qualified for Boston for the second time with a better time and I had to ring the gong.
When I ran my first marathon the California International Marathon in December 2015, I was terrified inside, but did not show anything on the outside. How can anyone run so long? Will I need to stop and catch my breath? Apparently not! I ran non-stop chasing that finish line and barely able to walk afterwards. With Mountains 2 Beach as my fifth marathon, which I finished in 3:30:59, there came a huge 43-minute PR from my first marathon and a 10-minute PR from my fourth marathon. I had run five marathons, since I became a runner and I am happy to say that I PRed in every single one. I am a marathon enthusiast and consider marathons as my very favorite distance due to the fact that I have more margin to beat my previous time.
IT WAS THE DAY BEFORE THE MARATHON – TOO MANY CREATURES AND RUNNERS WERE MOVING, BUT CARMEN WAS GENTLY STIRRING THE LEGS
On May 25th, 2018 my husband, our kids, and I drove to Ventura for my fifth marathon. I was happy that the marathon happened over Memorial weekend break, which meant my family could join me in my endeavor and give me their unconditional love and support. Due to the fact that my training cycle has been super busy with two 50K races and my first 50-mile race in April, my left calf muscle had been a little sore, which is why my coach Robert Ressl-Moyer and I have decided to take two days off before my marathon. I swam and walked around Ventura on Saturday, the day before Mountains 2 Beach, while preparing my mind, heart, and legs. I liked this a lot and will try to apply for most of my future marathons, as I am one of those runners who doesn’t need to shake up the legs. A gentle going is all I need, since running fast from the start comes natural to me, but my favorite marathon strategy that both my coach and I thought was crucial is to start 10 to 12 seconds slower GMP for the first three miles.
Walking around the harbor while other marathoners from all over the United States (New Jersey, New York, Texas, etc.) and other countries (Germany, Mexico, Costa Rica, etc.) were running, felt great and allowed my legs to be fresh.
Getting excited before my marathon while keeping my goals in mind and believing in the big day. First marathon run outside of Sacramento and I was ready for a change of scenery and a different, faster course.
After lunch, my husband drove me to the Expo, which was quite small and easy to navigate to pick up my bib and other goodies.
To match the writing on the podium I stood on with my marathon T-shirt, I was determined and ready to have an extraordinary race the following day.
Runner 2263 and the course map behind me, which is not as downhill as it looks, especially after the half.
In the afternoon, I got to hang out by the pool ( light swimming and the use of the spa is always great for my body allowing it to relax and feel refreshed) with my wonderful friend Karen Clark, whom I met during the Parkway 20-mile race in Sacramento that we both run in preparation for the California International Marathon. We talked and ran at gross marathon pace for more than 10 miles and we became friends instantly.
In the evening, my husband found a great family Italian restaurant, where I ordered a plate of spaghetti with mushrooms and red bell peppers. The plate was huge and I could barely eat half with a little bread. My husband joked with me: “I thought you needed to carb load and you have barely eaten half of your spaghetti.” “Well, yeah! This plate is big enough to feed the whole family,” I said already making plans to save my spaghetti for dinner after the marathon. As a vegan runner, I don’t just rely on the day before the marathon to carb load; I typically do it over three days, which I highly recommend whether you are vegan or not. Adding more carbs and cutting out the protein means that you will replenish your glycogen in your muscles and not get slowed down by the protein that is hard to digest and is really needed after the race to repair and recover the muscles. I also ate a lot of beets the week of the marathon to increase the nitric oxide and improve circulation to the lungs.
After dinner, I arranged my Fleet Feet racing singlet with my bib number, my Copper Fit shorts, and my fast Nike Zoom Vapor 4% Nike shoes, which are supposed to make one 4% faster in races and they delivered. I also organized my energy gels in my belt. We all went to bed at 11 p.m., as we had to wake up at 4 a.m., which was actually not that early in comparison with the runners who had to take the shuttle to the start line.
AT THE START LINE – LET THE FUN BEGIN
After a good night rest (I always sleep like a baby, or like a lizard, as I like to joke with my friends the night before races), I ate a morning round bread topped with a little honey, banana, dark chocolate, and a quarter glass of beet powder mixed with water for breakfast. After I ate, we left the room to meet with my friend Karen and her boyfriend David for all of us to drive to the start line.
We were able to find parking easily for David and my hubby to come with us to the start line and then meet us on the course. I used the bathroom twice before the marathon and I met with Marina and Joanie, my runner friends from Sacramento while waiting in line. I was calm and felt no excitement, other than the pure joy of running another marathon with some clear goals in mind. My calmness before races sure matched my dear father’s way of being in all situations. As a watchmaker, I felt that my Dad had some magical powers to control time and use every second judiciously, which is I was hoping he would show up and watch over me during this marathon as he had done it in other races. My father passed away at the young age of 53 of a heart attack caused by his type one diabetes, but he sure smiled upon me from Heaven, especially when I needed him the most, so I was hopeful and looking for signs.
My friend Karen and I at the start line. All ready for another marathon. Karen got to run Boston and Big Sur this year. So proud of her!
Meeting Laura, Karen’s friend. Three strong women ready to run!
The race was not too crowded. We were able to locate the 3:30 pacers and we positioned ourselves behind them to start a little slower. And then the countdown from 10 seconds to go happened. Off we went!
THE FIRST 13 MILES OF SMILES AND DISCLIPLINED, STEADY RUNNING
My legs felt great and wanted to run fast, but I held them back with the dexterity of a horse trainer taming a wild horse. I kept a close eye on my watch and did not allow myself to run under 8:10 pace for the first three miles of the race. Both my friends Karen and Laura took off from me, but I was not ready to chase a faster pace this early in the race. I needed to run smartly and stick to the master plan. I relished the fresh cooler air (this marathon starts at 6 a.m.), the mountains that encircled the runners with warmth, the small wineries we ran by, the horses grazing with purpose and intent to make the best of their food, and the soft sound of my feet against the road.
At mile 6, we got to come back to the start line before heading down the mountains to the beach. My hubby took this pic of me and waved at me, smiling and cheering. I felt amazing, but did not try to go too fast on the downhills, meaning I held myself back once I hit 7:45 pace, since my goal was to finish with a 7:58 to 8:00 min pace.
This is a pretty and flat portion around mile 11 that we ran on a bike path. I was heading towards my husband to exchange my water bottle in which I had Scratch containing electrolytes mixed with water. My running and breathing were smooth, my legs, glutes, and left calf muscle were all happy and content. I was having a blast, but my dear father has not showed up yet, sending me a sign that he was there in spirit.
And then mile 12 arrived. A younger woman caught up with me. I greeted her, after which she said: “I have been watching you! You are as steady as a rock,” said Rozy, a woman in her 30s who used to live in Vancouver, Canada, but now lived in Southern California with her husband and their beautiful baby girl. I thought to myself: “Is she talking about me? Steadiness in pace did not use to be my strength. I was even told one time that I ran like a kid, doing fartleks, running slower, then faster. Yet, consistency is definitely key to the running economy and to hitting faster times. We started chatting and I realized that we were running at a 7:18 min pace, which was much faster than what I needed to run, so I told her. She said that it was great running with me and that she felt good, so she took off. I smiled and said good-bye. I kept on running and smiling. I passed the half marathon mark in about 1:43 minutes and stayed focused, while hydrating well, as it was getting a little warmer. I even took the homeopathic cramp little pills that they passed out at the Expo, as I did not want to take any chances.
THE MIDDLE MILES OF CLIMBING HILLS MORE THAN DESCENDING THEM
I felt great and kept on running till I hit mile 16 when I started to cry softly. It suddenly dawned on me that my father sent Rozy my way to tell me that I was as steady as a rock. Her kind words have become my mantra and I smiled big to the skies, realizing that my dear father had sent such a powerful message my way. How come I needed four miles to realize that my father was talking to me through Rozy? At least, I got it and my soul filled with joy and confidence that I would keep running strong and steady especially through the middle miles that were hillier and tougher to conquer, but I kept my pace. When things got a little tough, I kept reminding myself that I was as steady as a rock. These words will become my Mountains 2 Beach marathon mantra that I kept chanting to myself every single mile till the finish. My daddy was there! He did not forget me and showed me that patience, perseverance, and perspiration were key in life. Moreover, my dad believed in me as always.
THE FINISH LINE WITH THE PACIFIC WAVES CRASHING AGAINST THE SHORE
Around mile 22, our Fleet Feet racing team mate Greg Anderson wan on the side of the bike path cheering. I was so happy to see him and immediately picked up my pace, especially because the 3:30 pacers were next to me, even though I ran ahead of them all this time. I kept going strong, but my gluteus felt the miles at this point in the game, so it was not as easy to keep the pace. Soon I came around downtown Ventura and the hills were steep this time, but I was resolute to keep pushing forward with a little over a mile to go and 9 minutes left on my watch to hit the magic number. A few runners walked the steep hills, but I kept going until to my left I could see the waves of the Pacific Ocean crashing against the sandy and rocky beach. I picked up my pace, smelling and feeling the finish line. This time it tasted salty, but not from crying. It was the ocean smell that reminded me of all the beautiful places I get to run.
I saw David first and he took this great picture of me.
Photo credit to David. One of my favorite pictures in action. Who let the dogs out? I knew that if I made my 3:30 marathon goal time, I did not have any seconds to spare, so I pumped my arms and let my legs carry me to my 3:30:59 best marathon I have run since becoming a runner. It was awesome to see my husband and our kids cheering on me and taking pictures.
And then there was my sweet husband cheering on me and telling me that the kids were at the finish line. I kept pumping my arms and felt the lightness in my step. I knew I picked up my pace. Shortly I just crossed the finish line with the clock showing 3:32 minutes, which was not the correct time, since I started in the second wave. Alex and Sophia hugged me and took pictures of me. Soon I got a text message from my friend Mark showing that I finished in 3:30:59. I did it! How freaking awesome I felt that moment! My coach Robert Ressl-Moyer texted me and said that he was super proud of me! I could not have done it without his guidance, training, and all the progressive 10 to 14-mile long runs that turned me into the steady runner who had just run her best marathon with better ones to come.
Photo credit to our son Alex Micsa. Crossing the finish line is like crossing the ocean: it takes time and practice.
Coming to the other side where all pain is left behind.
To my great joy, as I was looking for my family, I came across my new friend Rozy at the finish line who finished in about 3:24 minutes and felt great.
I will never forget Rozy’s words to me during the race: “You’re as steady as a rock.” I will also keep believing that she was the angel my dear father sent to me during the race with a very special message. So grateful to have met her and so happy for her outstanding marathon.
I expected to be hungry, thirsty, or needing to use the restroom, but I felt amazing and not needing anything other than to bask in the sun and my amazing race, while surrounded with the love and support of my family.
On the podium.
By the ocean right after the race with my husband and our sweet daughter Sophia. Loved that backdrop.
Needless to say, my body never felt so strong after running a marathon due to my amazing training or running up and down the hills back home. This marathon stole my heart and I highly recommend it with the caveat that there are uphill portions, too. Happy feet! To more running adventures.
Please share your amazing marathon stories and the wonderful friends you met during the race.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“During the first two rainy and muddy miles of the American River 50-mile Endurance race, I could tell my father was smiling upon me through the clouds and parting away my doubts.” Carmen Micsa
At the start line of the American River 50-mile race at Brown’s Ravine in El Dorado Hills, CA. The rain came hard and runners huddled under a few tents to stay dry. I had my bags packed, as I planned to change clothes half way, which was at Beal’s Point in Folsom, CA.
Are you one of those people who swears not to do something as crazy as running a 50-mile race, but then you end up doing it anyway? Yup! That’s me. I remember two years ago when I started trail running with my awesome and super upbeat Trail Mix runner friends and heard them talk about their upcoming American River 50-mile race. “That’s like running two marathons on top of each other,” one of my friends explained. “That’s crazy,” another guy replied. That day, I said to myself: “Yup, I will sure pass on running 50 miles. What’s the point anyway?”
Two years later the morning of my race, I got to hear my husband tell me a few times that I was crazy running in the rain and mud and doing my first 50-miles. “Are you sure you don’t want to give up the race this year and maybe do it next year when you’ll have better weather?” my husband asked me while driving me to Brown’s Ravine. “Of course I’m sure, honey!” I replied, pretending to laugh at my husband’s wimpy suggestion. “Ultra runners are not scared of mud and rain. On the contrary, they are like happy pigs rolling in the mud and gushing out with joy while splashing through water, dirt, and mud,” I clarified.
First 25-Miles of AR-50 Running Through Puddles – A Tale of Rain
After I sent my bags with dry clothes and shoes to wait for me at Beal’s Point and at the finish line, I used the restroom and went to huddle under the pop-up tents waiting for the race to start. The rain came down by the buckets, soaking the ground and my socks, but definitely not my spirit. For some reason, I kept smiling and telling myself that I was ready to run my first 50-mile race. Finally at 6 a.m., surrounded by my crazy ultra runner friends, the morning darkness, and lots of excitement, the race started. I wore my headlight and paid extra attention to my feet, trying to avoid the puddles and the poison oak that came on early. Unlike other races, my father watched over me from Heaven at around mile two when I could see the clouds scatter like bad dreams and my doubts parting. I was happy and felt good to run. I also chatted with different runners on the course and stayed between 9 minute pace and 10 minute depending on the hills, as I knew I had to conserve energy.
Running through cold puddles was pretty standard during my race.
A few miles into the race and I already hit the bike trail, which made it easier to keep my running smooth and more consistent. Around mile 5, or so, I came across Sara, who told me: “Hey, I know you! You passed me at the Chanoako 50K race and you were so fast on the flat portions.” “Yeah, I remember, “I replied and started to run with her, chatting about ultra running, races, nutrition, English, since she told me she was an English teacher, and so forth. Only in her late 20s, Sara impressed me with her maturity and determination to do well in life, teaching, and running. Unlike the last 50k race, when I finished ahead of her, this time she killed it and finished more than 2 hours ahead of me. I was proud and happy for her!
Sara and I ran together for about 4-5 miles, keeping each other company. I love making new friends everywhere I go!
To my great surprise, once I got to the top of the steep hill on the Pioneer Express trail by Hazel, which was the same spot I had done hill repeats with my awesome coach Robert Ressl-Moyer, who had to work hard on my schedule, and my teammate Genevieve, one of the volunteers told me that I was the 12th female. I felt encouraged to keep up my pace and hit the trails together with other runners. I was looking forward to getting to Beal’s Point, which was at mile 25 so that I could change my drenched clothes and shoes.
The lake enshrouded in grayness by Hazel as seen from the Pioneer Express Trail. All the climbing we do gets rewarded at the top.
After a few miles of running on trails with my Nile Pegasus road shoes, I hit the bike trail again and kept on going towards Beal’s Point. My plan to run at 9 minute pace was not easy to execute, since the hills kept coming at me. I decided to not worry if I hit 9:30 pace and just keep on running. Soon I could hear the cheering from Beal’s Point and knew that I was close. I picked up my pace and ran strong through the start line arch at Beal’s Point that showed my official time for the first part of my 50-mile race, which was 4:17. I was pleased and headed towards the aid station, where I ate bananas, pretzels, and chips. My first drop-off bag was waiting for me and I went to the bathroom to get rid of my wet clothes, or more precisely to wrangle them off of me. They stuck on my wet skin, making me lose momentum and precious time, but after about 10 minutes of pushing and pulling, I was dry and ready to run the trail portion all the way to the finish. I sent a quick text message to my husband and my awesome friends and racing teammates Andrea and Adam to let them know that I was leaving Beal’s Point and that I would see them soon. How soon would that be, you might ask? How long would it take me to run the next 16 miles till reaching Rattlesnake Bar, where my friend and pacer Adam Mclearan would pace me to the finish line? I had no idea what would come next!
Second Part of My 50-Mile Race – A tale of Mud and More Mud
As I ran around the lake to get onto the levy, I saw my good friend Tracy Bedwell run right ahead of me. She looked strong. I was happy for her and knew that she would most likely finish ahead of me. The first few miles on trail went pretty good, even though my pace dropped into the mid 10s. The sun was out shining by now, so I felt giddy and rejuvenated, as you can tell from my aid station stop.
Feeling pretty good, although the left calf muscle got pretty tight on me. Also big mistake at this aid station. I forgot to fill up my hydration pack, thinking I have enough water. Next miles will be thirsty, lonely, and muddy.
The steep hills kept coming, so I had to power hike a few of them while admiring the Folsom Lake to my right. The sun shone, making the trail glitter with gold. The clouds stopped frowning and being grumpy, so I felt encouraged and tried to push my pace, but my body was a little worn down, so I listened to it and ran slower.
The clouds dissipating, hanging over the Folsom Lake.
As I kept running, I soon got to stretches and stretches of mud that slowed me down to a walk. I kept thinking positively that it was just a short muddy section and that the trail would clear up soon. No chance!
Through the mud I walk. I saw a runner right in front of me lose his shoe in the mud and I wasn’t going to risk it. Many runners fell in the mud and I was just cautious and choosing to walk these super muddy sections called the “meat grinder.” Maybe they should change the name to the mud grinder, right?
Around mile 33, I realized that I was completely out of water, so I asked one of the runners when the next aid station was coming up. He said that the next one was at mile 38 at Horseshoe Bar. I gulped, feeling my dry throat and said to myself that I had practiced this in my last long 24-mile run with my friend Tracy, when we both were left without water and food. At least, this time I still had two Spring energy gels, my new favorite all natural and real food nutrition, which never made me feel sick at my stomach. I ate them slowly, squeezing the delicious contents with care and determination to get fuel in my body, since I was out of water. I wished I had turned into a camel and access fresh water from my hump, but no. I had to remain the thirsty ultra runner, plugging along.
The mud continued to wind down the meat grinder portion of the trail that not only grinded my feet, but also my spirit. I was disappointed at my pace, but at no time did I think of dropping out of this crazy 50-mile race. The next thing that kept me going was to run, walk, power hike to the next aid station at mile 38, and from there to mile 41, where my friends and pacer were waiting for me.
The love of running gives us hope, determination, creative resources to solve our physical and mental problems that arise during tough and long races. I was without water for about five miles and during that time, all runners passed me, even a few 70-year-olds who looked perky and happy, as opposed to me who kept getting slower and slower. Instead of getting mad for being passed by so many runners, I felt a huge surge of gratitude. On the one hand, I was grateful to be running my first 50-mile race. On the other hand, I was humbled to grasp the ultra runner’s philosophy of running, which is mainly finishing what you started whether you run, walk, hike, or crawl – that indomitable spirit. True grit!
While fighting to keep my shoes on my feet and not lose them to the voracious mud, my father watched over me again and sent me Dan to run with for a mile, or so. Dan was my father’s first name and I was running with Dan! The gentleman’s real name was Donnatti, which is Italian. He told me that when his parents came to America, they could not keep the Italian name, so they changed it to Dan. A tall, slender man in his mid 60s, Dan kept me company until his legs felt good and he took off. My legs did not feel that surge and my left calf muscle was super tight by now, which had caused my left knee to hurt and be in pain as well, but my soul and spirit had become unmoored – no mud could bring down my desire to finish this race. As I walked through mud, I talked to my father and felt the warm sun on my back. Before I knew it, I could hear loud screams and cheers and I found myself surrounded by my crazy awesome Trail Mix friends who were in charge of the Horseshoe Bar aid station.
“It’s so great to see you, guys!” I said as happy as a person walking days and days through the desert only to finally come across an oasis. “You’re like an oasis in the desert!” I told them. “I have been out of water for six miles (the five miles all of a sudden turned into six, or I was delirious) and my calf muscle is super tight.” “I got pickle juice for you, Carmen,” said my awesome friend Debbie Tavalero Pearson. “I’ll take it,” I replied while stuffing my face with potato chips, bananas, and oranges. While I was eating and telling my friends that I could not accept their fireball little alcohol shots, because I would get drunk and fall on the trails, Brad De Luchi was already refilling my water pack with a sense of duty and purpose that he is capable of out of dedication for his fellow runners. He is an amazing human being and a true ambassador of trail running. Thanks so much, Brad for replenishing my water and splashing some life into my stride to continue and eventually finish my longest and toughest race.
My awesome friend Brad De Luchi is refilling my water pack with such kindness and dedication. Truly blessed to have such wonderful friends who volunteered their time to take such good care of us all the runners.
The Last Nine Miles to the Finish Line
I had left the Horseshow Bar aid station with renewed energy and focused on running, walking, power hiking, or crawling to mile 41, where my pacer and all my other dear friends were waiting for me. The hills and mud fest continued, but I knew that once I reached Rattlesnake Bar, the next aid station, the running should be easier, as I had my awesome friend and pacer Adam Mclearan to run with me to the finish line. I was also looking forward to seeing my best friend and training partner Andrea Brizendine, who took the day off to come support and cheer on me, for which I was very grateful. My other friends Mark Riggle and Ron were volunteering at that aid station and they also made my day with their smiles and dedication to us “wretched” souls out there.
After imagining my arrival at mile 41, I finally got there. My friend Andrea sat on a folding chair right in the front. I was elated to see everyone and I pulled a Shalane Flanagan and said: “Fuck yeah!” My friends laughed, as I rarely say any bad words. Adam and Mark had me sit down and eat. I told Adam that I wanted to get going as soon as possible, so after hugs and another “Fuck yeah,” Adam and I took off on more runnable trails with the sun warming our backs.
Fueled by food and love from my friends Adam, Mark, Andrea, and Natalie. I never thought of quitting, as I knew they were waiting for me at mile 41 and they delivered!
Adam and I climbed a steep hill to get on the trails away from the aid station, after which I started to feel better and we had a great stretch of running fueled by jokes, as Adam is quite funny and smart, and a few more aid stations. The wild flowers spread joy and hope to the muddy trails, lifting up my mood, and infusing me with a stronger desire to keep on going and get to the finish line, where my sweet husband was waiting for me.
Photo credit to Adam Mclearan. I loved the poppies on the trail and asked him to take my picture. The rain and mud could not take away my joy of running and being surrounded by these beautiful wild flowers. I felt like running through Paradise as fast as I could to meet my dad and hug him.
After this good stretch of running and talking, the last four miles, which were all uphill came. My calf muscle was quite tight and I had no desire to try to run up those steep hills, so I told Adam that I was walking until I could run again. I also told him that this 50-mile race was the toughest thing I had done in my life, even tougher than giving birth. At least I felt that way. “I am not running another 50-mile race,” I told Adam, as the hills kept coming at us. “Not today,” he replied calmly. “Ha!Ha!”
The entire time Adam paced me, he let me lead, as he knew I was tired. Yet, on the last steep hills, his longer legs made his power hiking so much easier than mine. I so wanted longer legs! So unfair to have these short legs on the trails!
The sign with 2 miles to finish came up and I still had no desire to try to run up those steep hills, which is why we had more runners pass us. I just wanted to finish and eat some warm food. Even my walking up the hill was slow, but I kept at it and focused on keeping the left calf muscle and knee as comfortable as possible, if you can call running 50 miles a contentment. We were getting closer and closer and by now I knew I would finish. My coach Robert who had helped me so much with all my training called me. I answered my phone, since I was walking and told him that I would be done soon and that the mud had been crazy. Then we got disconnected.
With less than half a mile left, something miraculous happened. My pain lifted up like fog hanging over mountains. My body felt as fresh as if I had just started my day with a casual jog. My being rejoiced and tears came down my cheeks. I cried and ran. I ran and cried with Adam behind following me. I ran over the last hill, as if it were as flat as a pancake. I sprinted to the finish line and threw my arms up in the air with the clock behind me showing 12 hours and 2 minutes of running, walking, hiking, and crawling. Right after I crossed the finish line and saw my husband and my friend Andrea, I broke into tears and could not control myself. It was a cathartic cry. I could finally release all the emotions, hardship, bad weather, much slower pace than anticipated, and JUST CRY. After 12 hours of being out there, crying made me happy. It was a joyous ending! It was a 50-mile long cleansing of my soul through rain and mud. I did it, as you can see in this awesome video taken by my friend Andrea!
Adam is consoling me and acting like a big brother. I needed this cry and could not believe that I had just finished my first 50-mile race. It was epic!
My sweet husband Catalin is always waiting for me at the finish line of my long races. He also drops me off so that I can sleep longer and just race the next day. I love him so much!
Adam, Andrea, and I call ourselves the “three musketeers,” so we all did it, even though I had to take the tougher and more arduous mission that day! All for one, and one for all!
The vegetable soup and hummus vegetarian wrap sandwich wrapped it nicely for me. It felt good to sit down and joke with my friends who had already made bets that I would still run another 50-mile some day. Maybe not a 50-mile soon, but I might try the 100K race next year. Who knows? When we believe, it is all possible and attainable!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“As long as you can run, jog, walk, crawl, hop and skip for many hours, you are an ultra runner.” Carmen Micsa
Two weeks after I had completed my second 50K race with a 48-min PR from my very first ultra marathon the 2016 Folsom Gold Rush, my coach and I decided that I was ready to run another 50K race, the Chanoako 50K, which was new this year. With my American River 50-mile race approaching in April, I needed another long run, so after my new trail runner Tracy Bedwell told me that she would be running Chanoako 50K, I jumped on it. Organized by Total Body Fitness, the Chanoako 50K did not have major elevation gains, but it had technical terrain in some spots. Nonetheless, I told my coach that my goal was to break 6 hours in this race. He believed that I should be able to do it. I was excited about my new challenge.
The Start Line
My sweet husband dropped me off at the start line at the Auburn Overlook from where we would run all the way to Granite Bay Beach by Folsom Lake. The weather was perfect with cloudy skies, but no rain or wind. The temperatures in the low 50s perfect for a long run in short sleeve. My coach Robert Ressl-Moyer was also running the 50K . It was wonderful to see him at the start line and later on have him cheer on me at the finish line. I felt particularly more motivated to break 6 hours and run a strong race. Moreover, I knew I could do it due to the focused and personalized training schedule that Robert created for me – feel free to check out his website and maybe take your fitness and running to the next level. I was also happy to see my friend Tracy Bedwell who had the same goal to break 6 hours. We even talked about running this together and pushing each other. However, at mile 2, we got separated and had to run our own race. In racing, we need to be flexible. If it works to run with a partner, we do it, and if not, we need to keep moving.
At the start line of my third ultra the Chanoako 50K with my amazing coach and Fleet Feet Sacramento racing teammate Robert Ressl-Moyer.
The first mile of the race, I ran it a little fast at 7:43 pace, since it was all downhill, but then I slowed down in the 9s and 10s. I felt exuberant and confident about today’s race for some reason. I even got myself a new pair of compression pants, as I knew I would need the support and wanted to wear something new in my race, which brought me good luck in past races when I ran with a new water bottle, new arm sleeves, and so on.
The trail and the lake competing for the runners’ attention. I always love running by the lake, or the river, even though I only take a quick glance, as I need to pay attention to my feet.
The Race and My Thoughts While Running
The undulating trail unraveled in front of me and helped me gain momentum at times, while slowing me down when the terrain was steep, uneven, or rocky. I felt good running at a steady pace between 9 and 10 minutes, which gave wings to keep running until I reached the next aid station, and then the next.
I have learned that the 10-mile mark during a 50K race is crucial, as it feels like the first big boulder that we move out of the way to reach the finish line. I always say to myself: “I am third way done with my 50K race. Running strong! I got this!”
As I passed the 10-mile mark, I also started to pass more runners. I worked hard on staying focused on my form, since my right knee started to hurt me from breaking a little too much on the downhill. I kept running and staying within each mile. I also paid attention to the course and followed the pink ribbons to make sure I remained on track, for who wants to add any more distance to an already long race? Around mile 15, I passed a younger woman after I kept seeing her running in front of me. I felt strong and steady.
From miles 15 to about 24, I have developed my race mantra, which is different for every race depending on how I feel and the conditions in the race. This time, I came up with one word that kept me running up and down the hills: UNSTOPPABLE. I kept telling myself that I am unstoppable, so that I don’t get any ideas that I needed to quickly stop when my legs, gluteus muscle, or my knees had their own ultra running story to tell. I also kept assuring myself that I was mighty and strong, which reminded me of my co-ed soccer days with my husband before our kids were born. Our friends used to call me “mighty mouse,” as I was fearless and always ready to score from a great pass.
The advantage of running this race was that we were running my next race American River 50 mile in reverse. I knew the terrain from all the wonderful training runs with my trail runner friends from Trail Running Adventures and Trail Mix. I also knew that I had to run carefully when I got to the meat grinder, which is called that for a reason. Capable of grinding feet, muscles, and joints, the meat grinder could not grind my spirit, I told myself, feeling, or more exactly pretending to be in control of the rocks, large steps I had to hop on, twists and turns, roots, and steep terrain. I did not take any chances, so I slowed down to a shuffle around there. I even saw the race photographer, as I was carefully keeping my balance and moving forward. I gave him a big smile pretending the meat grinder and I were best buddies.
The exhilaration of trail running. The meat grinder cannot dampen my joy and my desire to break 6 hours in my third 50K race. The lake background and the constant views made this course my favorite.
The gentle downhills helped me out, but the steep and rocky ones made my legs quiver with doubt in my downhill abilities. I even admitted to myself that I was not a strong downhill runner, but did not let that truth smear my rosy image of me finishing this race under 6 hours. Another constant concern I had during the run was the snacking on time without losing energy. The race was super well-organized and the owners of Total Body Fitness always put together the best races. However, when I realized that I would get no bananas, or other fresh fruit during this race, I turned a little grumpy, for I love eating bananas during marathons and ultra marathons. My friend and awesome training partner Andrea Brizendine made fun of me when I recapped the race for her and said that maybe that’s the reason I ran faster, as I wanted to get to the real food at the finish. Great point! Having relied mainly on Cliff gels, shot blocks, dry fruit, and some pretzels kept me running to fill up my stomach with the real deal at the finish.
The Finish Line
The last 6 miles of the race were a combination of levee running, which was flat and rocky, but helped me run a little faster, running around the parking lot of Beal’s point, and up and down hills around Cavitt in Granite Bay, CA, where I tried to shift my focus from the steep hills to the gorgeous homes towering over the lake and winking at the trail. My Garmin watch and Strava were telling me different times, but I knew that I had to keep running strong to finish under 6 hours.
My goal to break 6 hours was starting to become attainable. It was not just a phantom anymore; it started to crystalize. At this point in the race when I passed the 26ish marathon distance, the miles just came and went, buzzing around like butterfly wings, without me keeping too much track of them. The hills, trails, and my legs were the real time keepers, so things shifted to my interior monologue. I uncovered the simple truth that ultra running is a long meat grinder, as well as a joyous triumph at the end when you forget how you piled up 31 miles. Running ultras also feels like running on top of clouds at times when things go well and you feel the “unbearable lightness of being,” or simply running in Dante’s Inferno – punished to eternity.
I kept running and stayed focused on my form to finish strong. As I reached the parking lot at Granite Head Beach, I remembered the finish of other trail races, as well as my triathlon. I started to speed up to get to the finish line. Will I finish under 6 hours? I was so fortunate that my body has this wonderful extra bounciness and energy at the end of races, so I started to work on my final kick for the race. As I ran down, the straight and flat path towards the finish line, I saw my coach Robert in the distance. He was cheering for me – visibly happy and excited. I knew that I had to switch gears and kick it higher.
“Go, Carmen!” my coach cheered for me with all his being. “You got this!” “Go, go, go!” Although he took my video running to the finish line, I posted below the video that my friend Monica Davis took of me, as she kept still a little better than my coach -just saying – ha!ha! Emotions, joy, bliss, infinite gratitude.
I heard other friends cheer for me and there was nobody coming behind me, so when the announcer said my name, I crossed the finish line with a big smile and looked at the race clock. It showed the final race time of 5:59:20. Yet, my official time was 5:56:29 – even better.
“I made it under 6 hours,” I told my coach.
“Yes, you were also third female,” he said with a proud look on his face.
“In my age group?” I asked.
“No, third overall.”
I was ecstatic. I hugged my sweet husband who was waiting for me. We took a few pictures. What a feat! Two weeks after running Salmon Falls 50K I was able to get a 30-min PR, run under 6 hours and finish third woman overall in a smaller and beautiful Chanoako 50K race. We are capable of great things when we believe and work hard!
My sweet husband Catalin who always waits for me at the finish line of long races. He also drops me off and fully supports my running.
My coach Robert Ressl-Moyer won the race in 3:56! Yet, he made me feel as if I won the race. He is the most encouraging, knowledgeable, and wonderful coach!
On the podium with my friend Tracy Bedwell, who finished second, and Mandi Kruse, first female overall! Trail running is about making friends and celebrating our victories together. A million thanks to my coach Robert Ressl-Moyer who prepares me for all my races and who waited for me two hours at the finish line. So lucky to have him as my coach. My motto in races is “Make Robert proud.”
After the awards, I was happy to eat pasta and salad. My body felt great and I could not have been happier with my race. My gratitude goes to my wonderful family, our sweet kids, Alex and Sophia, my mom whom I dedicated this race to, my awesome Fleet Feet racing team, and all my friends and running partners. It takes a village to raise a runner and I could not have done this on my own!
My coach was happy with my running two 50K races just two weeks apart, because they had taught me to run on tired legs and be well-prepared for my first 50-mile race, the American River 50, the second oldest 50-mile race in America.
How about you? Have you ever run a 50K race? How about a 50-miler? Share your experiences here.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“The man who moves a mountain begins by carrying away small stones.” Confucius
Running a 50K trail race feels exactly like carrying away small stones to chip away at the distance and finish strong. Unlike running marathons, in ultra running, the focus is less on getting to various milestones, and more on running from one aid station to another. Runner 208 was sure ready to enjoy the cold, crisp, and sunny winter morning after having trained with my Fleet Feet Sacramento racing team and my awesome coach Robert Ressl-Moyer, winner of many 50K races and such a kind and generous soul.
The day before the race I was calm and composed as I usually am before races, but I was also emotional thinking of my dear father who passed away from diabetes at the young age of 53. I dedicated the race to him and loved that all the proceeds from the race go towards finding a cure for type 1 diabetes. The race already held a special place in my heart. Vamos!
The Start Line
Long distance races require preparation and support from our families and friends. As always, my sweet husband drove me to the start line. On our way to Magnolia Ranch, Coloma, CA, where Salmon Falls race starts, the temperature kept dropping all the way to 25 degrees. My husband kept joking with me and said: “It’s freezing out there and you will run 31 miles in the cold. Did I tell you you’re crazy?”
“Yes, darling. You already know this. I am much happier to run in the cold than when it is hot,” I replied.
After my husband dropped me off, I immediately scanned the shivering runners trying to find my friends. The ground was frozen, the grass covered in frost, the sky clear, and most runners bundled up in coats, hats, and gloves at the start line. I knew that I would get warm quickly, but I also chose to wear cheap gloves that I was planning to dispose off later.
My friend Rob Schmidt and I ran together in preparation for Salmon Falls. Terri, his sweet wife, was the first one to give me a hug at the start line and to wish me good luck. His daughter Jocelyn in the picture also raced and placed. It takes a village to raise a runner!
I also got to chat with my Fleet Feet racing team mates Josh Fernandez, who is wicked fast , and Melissa Tafoya, who has just joined our team and who is also a boxer. I felt great to be in such wonderful company and promised myself to relish every moment of my second 50K race and to become one with nature, breathing in joy, exhaling any stress, doubts, or fears.
At the start line feeling excited, hopeful, and a little bit emotional thinking of my dear father. My mantra for this race: “Run for Daddy,” or short “for Daddy.”
The First 12 miles
I started strong, but not pushing it too hard knowing that I had 31 miles ahead. The crisp winter air permeated my joyous being and gave me energy. The gloves kept my hands warm. I focused on my breathing, footing, stride, and the terrain, which on this course it is a constant up and down, making it hard to get into a rhythm. We also had a creek crossing. I got my right foot wet, while I climbed on the rocks, but I knew that I would dry quickly.
During my first miles, I noticed the frost and the frozen ground that gave me a nice bounce, almost like doing a quick jump on a trampoline. I started writing in my head, too, as I normally do when I run.
However, in descending to Cronan Ranch, where the first aid station was, I was able to get moving and it felt great. I was knew there were a total of seven aid stations, so from now on, it was about reaching and counting the aid stations, where I would refuel with bananas, grapes, potato chips, peanut butter and jelly sandwiches, and water.
Photo credit to Jaclyn Schmidt. Descending into Cronan Ranch and hitting the first aid station. My friend Terri cheered loudly for me. I grabbed some grapes and half a banana, heading out for some steep hills that I had to power hike.
After the first aid station, I started my climbing and focused on taking small steps. I also remembered what my awesome coach Robert Ressl-Moyer told me on the phone the previous day. He always calls me before races to discuss strategy and to push me towards greatness. He said: “You’re great with hills, so don’t sell yourself short by power hiking too much. Try to run portions of big hills and only power hike a little to conserve energy.” I applied his advice and it felt great to pass runners on the hills, while breathing steadily.
I soon arrived at the second aid station, where the signs made me smile. One of the signs said: “You’re not crazy, you’re ultra special.” Indeed, people think running these long distances is crazy, but being out there for hours feels like being rinsed inside and out in nature’s washing machine. It is about being immersed into something grander than ourselves, which turns us into more humble and grounded human beings. And, yes, I will admit that there is a little bit of craziness required for this equation of happiness to work.
Around mile 12, my team mate Melissa and my trail friend Tracy caught up with me. Melissa and I started running together and kept each other company, which was the best part of the race. I knew my father was watching over me, sending me a team mate, which is why I never despaired at the distance.
Melissa and I descending on Red Dragon trail. We watched our steps and cheered as we ran, enjoying the roller coaster sensations. Our beings overjoyed, ecstatic, and filled with positives energy and gratitude for running in nature surrounded by like-minded people. Living in harmony with our souls, hearts, and minds while conquering the red devil and any other demons that might lurk inside.
The half marathon point was getting near. We could hear cheering and clapping. As we came through Skunk Hollow, I heard friends screaming: “It’s Carmen.” Special thanks to my awesome friend Amy Jensen, whom I met in my first year of running through the California International Marathon training. She took my video and pictures, as well as helped me out with the food and hydration. So grateful for my running friends.
Skunk Hollow aid station around mile 13, where I am dancing with joy. My friends were cheering loudly for me, making me feel like a rock star. I danced, ate, and used the bathroom. Good times!
Melissa and I continued our running and talking, taking the Sweet Water Trail after we crossed the Salmon Falls Bridge. These trails reminded me of my training for the race and loved the rolling hills, even though we could not get into a rhythm. We still started to pass runners and focused on the trail, trying to avoid the many rocks, which I did remember from my training. This was the spot where I turned into a tea bag, immersing myself into nature the same way I did when I did my long training runs.
In preparation for the race, I have run various segments of the Salmon Falls 50K course with friends. I loved to turn myself into a tea bag and steep in all the beauty of nature, so I here is the poem I wrote below.
Ode to Tea Bag
Today during my 18-mile run I turned into a tea bag
and steeped myself in the lush grass, nature,
the moss-covered trees, the creek, the hills,
and the fresh air after the rain.
Trail running brings me the most joy.
I am mindful and love the twists and turns of the trails,
as well as the tunnels of trees.
I am focused on every step, every rock, and root.
I am deliberate running up and down the trail
while I quickly check the views
and sink and steep deeper into
nature’s magnificent teapot
allowing the flavors to infuse my being.
The Middle Miles – Long and Rolling
Melissa and I took turns to lead and stayed steady and strong. We talked, joked, and laughed. I told her that I knew that section of the trail very well and that we would get to New York Creek soon. We tried to get into a rhythm, but the rolling hills and rocky terrain made it a little challenging. Nonetheless, we felt great and were grateful to run together. Melissa’s form and climbing ability were impressive, so she motivated me to keep running strong. She also told me that I was giving her confidence with my positive attitude. We pushed each other on the trails; our running effort felt easier and much more pleasant than if we had each run on our own. Team work at its best!
Around mile 20, we started to pass a few runners. Our famous words were: “Coming through,” or “on your left.” As we passed these runners, most of them were nice, supportive, and cheered on us by saying: “Looking strong, ladies.”
The Last 7 Miles of My Second 50K Race
As opposed to my first 50K race that I ran with a lot of despair at the end two years ago, Salmon Falls 50K race made me feel calm, contained, and strong. I was telling Melissa about my improving as a runner and about my amazing coach Robert, when my cell phone rang. I pushed the middle button on my headset and responded, as I always do: “Hi, this is Carmen.” My coach was on the other line checking in with me. I told him that I only had seven miles to go and that I felt great. He told me to stay steady and finish strong. He also told me that he won a 50K race in the Bay Area for which I congratulated him. Later on that evening when we attended the Sacramento Running Association Awards ceremony, he told me that he was very surprised I answered the phone.
“I was happy to hear from you, coach,” I responded. Running at a 10-min to 11-min pace due to all the hills and the terrain made it easy to talk. Besides I am known to talk even during a much faster pace, so I was glad to have a life line to my amazing coach during the race, which helped me stay motivated and determined.
The sun felt warmer as it was past noon time, the trails replete with raw beauty, the hills ubiquitous, and the sweeping views of Folsom Lake magnificent. My body felt strong and my being anticipated the finish. However, as I told Melissa, we needed to stay and run within each mile and not let our minds wander. We ran in the NOW, the only true constant on the trails. We had to keep our focus on every step we took, every rock, tree root, hill, you name it. We became the one with the trail and gave it the respect it needed, while also asserting ourselves with conviction, determination, and joy.
We had been running for a little over six hours, when we reached the long and interminable levy leading us to Folsom Five Point Park, where the finish line was. I told Melissa that by now we could smell the blood, so to speak, and needed to push and finish strong. Melissa took the lead, getting into a much faster gear. The cheering got louder and louder. I saw Terri and David who cheered on me with enthusiasm and joy. To my left, I heard my husband and then saw our sweet son Alex who started to run next to me on the outside of our enclosed finish line. Sophia was also cheering on me dressed in her black winter jacket, her pony tail swinging from left to right.
“Come on, Mom. You can run faster,” Alex told me.
I crossed the finish line with elation and tremendous gratitude. My father was there in spirit. I cried with joy, as I received the beautiful medal made out of a light wood.
The sweet finish line! I felt strong with no pains in my body. How was that possible? I guess I had become a badass ultra runner.
Celebrating our awesome race and finish. Melissa finished 10th in her age group and I finished 14th in 6:25:34 minutes. What a feat!
Meeting my family at the finish line is always the sweetest sight for me – one I look forward to every big race. My husband is wonderful to drop me off and pick me up from all my long races. His love and support of me mean a lot!
I was not too hungry after the race, because I kept snacking and eating during the race, but was happy to get a Blue Ale and sit down a little. I was happy and amazed at my ability to run this 50K race and have a 48-minute PR from my first Folsom Gold Rush 50K, which felt hard at the time.
Practice, training with my Fleet Feet Racing team, as well as having my own coach sure make a big difference. To many more running adventures with gratitude for a race well-done and for the company of my new friend Melissa. I finished Salmon Falls 50K strong, defeating Red Dragon trail and any other demons lurking out there.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
We all know how much dedication and hard work running a marathon or ultramarathon require. This year, I am training for two ultra marathons, Salmon Falls 50K and AR50 mile, which is my first 50-mile race. I also have to log in 50+ miles every week to run these races strong and not get injured. Every single week, I start adding my check mark next to the miles I ran all the way to Sunday when I write in the total mileage with a big smile and satisfaction of a work well-done. Then Monday comes along and both my paper schedule and my Strava running app stare back at me with a big 0 MILES. No big deal, right? I just need to start over and enjoy the cycle of life and the joy of logging in the miles week after week till race day and then find another big boulder to roll uphill just like Sisyphus.
Sisyphus and his rock.
In his book The Myth of Sisyphus Albert Camus sees the futility of Sisyphus carrying the boulder up the hill over and over again as a triumph, for Sisyphus knows himself to be the master of his days. Are we thus runners the modern Sisyphus logging in our miles through our smiles? Are we looking at our running as a huge reward and not a punishment as in the case of Sisyphus? Is there joy, satisfaction, and a sense of hard labor achieved at the end of climbing a hill, where we are rewarded with breathtaking views?
The views at the top of a steep hill that I climbed with my trail running friends Rob Schmidt and Nicola Elliott.
Climbing a steep hill on the lake loop around the Folsom trails – no boulder, although it felt like we were carrying one.
Lesson from the first hill
Before climbing this hill, our friend Rob asked us if we wanted to take the steeper route, or the flatter one. I deferred making a decision to Nicola, who said that she always makes herself do the hard things that she is not so fond of, or as good at in order to get stronger and better at things. Life’s wisdom while running, I thought to myself grateful for the moment of joy carrying ourselves up the hill. Unlike Sisyphus, our actions had meaning, purpose, and satisfaction, knowing that we didn’t have to keep running up and down the hill. We could just relish the breathtaking views on top of the hill and continue running until we achieved our mileage and called it a day.
Lesson from the second, longer, and much steeper hill
During our 22-mile run, my friends and I climbed K2 hill in Auburn twice, which is a long steep hill comprised of five sections, as my awesome ultra runner friend Keather Kehoe, who ran 45 miles that weekend, explained to me. It felt long and hard the first time we did it, but the second time, it felt much easier, which reminded me that our attitude towards the difficult things we do is everything. This bad-ass hill taught me this: it is easier to accomplish hard goals when you surround yourself with like-minded people, you surrender to the task at hand with joy, and when you feel confident that you have what it takes to conquer challenges.
This long, steep hill brings many trail runners to despair. Hiking up the hill replaces running in most cases.
Experiencing a sense of joy, pride, and satisfaction during my climb of K2 famous and infamous hill.
Despite his scorn of the Gods, Sisyphus had a tremendous passion for life and an intense hatred of death. While carrying his boulder up the hill, Sisyphus knows himself to be the master of his days, which is how I feel as a runner, too. After I get my run done, whether it was a short or long one, I triumph and revere in all moments of joy and desperation when tiredness sets in. I also smile remembering the man with the rock, as my friend Rob calls him. We saw him recently at the end of our run. He was walking across Sunrise foot bridge with a big, heavy rock that he hurled around from one hand to another. He made me think of how we all have to restart our days carrying our rock with the same joy and gratitude that he displayed.
Just like Camus’ essay concludes: “The struggle itself is enough to fill a man’s heart. One must imagine Sisyphus happy,” so does my journey as a runner continue with elation, resilience, perseverance, and hope for a bright future, in which I can carry my boulder up and down hills and mountains with the purpose of getting stronger, happier, and healthier.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Running is like a blooming rose – each petal encapsulating its own beauty amidst thorns. Running is also peeling off the layers of life one petal at a time to achieve the ultimate magic.” Carmen Micsa
At the end of each year, there is reflection and remembering all the lessons we have learned.
Physical Fitness Lessons
When your first injury as a runner strikes, learn to let your body heal through cross training, such as swimming and biking.
I consider myself pretty fortunate to avoid injuries, as I do have a decent form and I am good about listening to my body if something hurts me during a run. However, this year I got my first injury that sidelined me from running for almost two months after doing a tough track workout with my Fleet Feet Sacramento Racing team. We did mile repeats and I felt great during the workout. However, when I returned home, I was visibly limping, which is why my husband asked me if I got injured. I replied that I felt great during my track workout and that it is probably just temporary. I was wrong: I had peroneal tendonitis, which hurt my foot when I walked, so I had to take time off and heal using acupuncture and my new best friend the TENS machine, which is short for transcutaneous electrical nerve stimulation.
Although my tendon was not completely healed, I have decided to race my favorite 5K race the ZooZoom Run. I finished second in my age group, but at the end of the race, I was barely able to walk. I knew I had to listen to my body and start healing and take time off from running. Poor decision to run the race.
I was lucky that my California Family Fitneess club had the hydro-fit belt that helped me do pool running, gave me joy, strength, and helped me heal my tendon.
3. Biking is another great cross training method for runners.
Biking is extremely beneficial to keep your cardio level up, as well as one of the favorite with injured runners, but I have decided to continue biking as cross training when not injured.
Preparing for my first triathlon. Combining swimming, running, and biking is quite fun and challenging. I have also enjoyed doing bricks workouts, such as biking followed by running.
4. Getting injured can help one put perspective on things, as well as become more adventurous in trying other athletic endeavors, such as a triathlon.
After I healed from my injury, I gained a new perspective on things and learned to appreciate swimming and biking, which is why I have decided to do compete in my first triathlon on Sept. 9 organized by Total Body Fitness. To my great delight, I finished third in my age group, doing very well in swimming, OK in biking, and outstanding in running.
I finished third in my age group, even though I did my very first triathlon. Yet, the highlight was the discovery that I can have stamina and strength to swim, bike, and run.
5. Learning to trust our bodies after an injury and come back stronger.
It took me almost a month to regain my speed and confidence in my ability to run strong and continue to get PRs in all my half marathon races, my marathon, and my 10K. At first, I tried to stay away from track workouts, but I realized that I needed to continue my running journey with passion and confidence.
Running together with my friend Andrea Brizendine helped me bounce back from injury and made me look forward to my runs.
6. Learning to respect my body and to strengthen it with key workouts and specific exercises to avoid future injuries.
One of the best exercises to strengthen muscles are kettle bells thrusts. My gluteal muscles often hurt after long runs, so I knew that I needed to do specific exercises to keep strong and be a better runner because of weekly strength workouts.
7. Learning to trust your body when running higher mileage weeks in preparation for a marathon.
Getting my own coach to prepare me to run my strongest marathon so far was the best decision I made, as Robert-Ressl Moyer, a top ultra runner and winner of many 50k races, taught me to trust my body when running between 50 to 70 miles a week. He helped me get my body stronger by having me do a few easy runs after every tough speed workout, which kept me healthy and uninjured through California International Marathon.
Running strong and faster with the help of my amazing coach Robert Ressl-Moyer.
8. Running fast on tired legs is not a myth!
With the help of my coach, I have learned to finish my races with negative splits, meaning running faster at the end. The main workout to help me accomplish this were my weekly progressive runs for the first month I trained with him to get me to run faster on tired legs at the end of our workout. I succeeded to negative split the Urban Cow half marathon finishing with a 3-minute PR in 1:43:56 with a 7:56 pace, The Mandarin half marathon finishing in 1:41:21 with a 7:45 pace another 2:30 mins PR only a month later after running Urban Cow half marathon, and the California International Marathon, where I had a 7-minute PR and qualified for Boston for the first time.
My awesome friend and training partner Andrea and I after finishing a smooth progressive run together.
Boston-Bound at California International Marathon, where I finished my fourth marathon in 3:40:41.
Mental Fitness Lessons
9. Dig deep literally means just that when you use your mental toughness during your training runs or races.
Digging deep as a runner, or a human being on the quest of achieving a big goal means just that. Although I am not a gardener, I find this expression to represent physical and mental strength when digging a hole, but more importantly, the strength is imperative to dig one’s way out of the hole. As runners we have to find that inner fortitude to run strong through the pain when our bodies rebel against us. My revelation came during the middle miles of my fourth marathon that I ran on Dec. 3rd, 2017. I was getting really tired and my gluteal muscles were sore and hurting. I slowed down by 30 seconds from my goal marathon pace of 8:16 and I was even thinking that marathons are not my cup of tea and why was I insisting on abusing my body like that. I even wanted to stop and use the bathroom, but I decided to harness my mental strength and focus on good form technique, and running the best I could to Loehman’s Plaza past the 20 mile point. Sure enough after that my body stopped hurting, or was it my mind overwriting the body? I started to run at 8:14 pace and felt rejuvenated and confident in my ability to finish strong.
I was able to run part of the CIM with my wonderful friend Karen Clark who ran ahead of me during the middle miles. I managed to catch up with her around mile 22 when my mental strength helped me dig deep and get out of the pain hole that slowed me down.
10. Find another gear.
How do runners differ from bikers? They just don’t have as many gears. Nevertheless, once we allow our brains to process and transcend physical pain, we become stronger and able to find faster gears that we did not know existed and were available to us. The way I learned to access my faster gears was by finishing many key track workouts with a few 200 meter repeats on tired legs. The first time I discovered that I could run super fast at the end of the workout on tired legs, I felt like a legit athlete. Running strong at the end felt like pulling a rabbit out of a magician’s hat, since the pain had disappeared and allowed the legs to do their thing.
My super fast and supportive team mates Genevieve Clavier and David Pai made me look forward to our 5:20 a.m. Tuesday workouts, when we all gave it our best and felt as if we were hanging off a precipice, but somehow managed to stay in control of our tired legs and finished the workouts strong.
11. Overwriting our doubts and mental weakness.
I was doing 800 meters on track with my awesome team mates, when my body and legs rebelled and started to slow down. My coach who was timing us noticed that I slowed down, so he said: “Your legs are not tired; it’s all in your mind.” I smiled and tried to process that statement. My next 800 was stronger, and the last one was the strongest. I had to simply overwrite my brain that was giving wrong signals to my body. All of a sudden, I found renewed energy in my running and knew I could do it! I felt in control of my body, thoughts, and managed to subdue the doubts that were creeping up like tiny spiders ready to weave their web of lies around my tired legs that were capable to give more that morning on track. Positive thoughts and reinforcement are an important tool for runners to have when needed.
Doing track workouts with friends is always more fun and motivating.
12. The power of visualization.
It is essential to visualize our goals and even more important to let our friends, our social network and media know about our goals, so that they can keep us accountable. Besides visualizing our goals, it really helps to repeat to yourself what you wish to get out of a race. For instance, when I ran the MandaRun half marathon, I kept telling myself that I wanted to finish with a 7:45 pace, since my pace during my Urban Cow half marathon was 7:56. During the race, I felt great and the speed was effortless, but I kept pushing myself to run a little faster than 7:45 to account for slowing down on a few hills. To my great surprise, I finished the half marathon in 1:41:21 with a 7:45 pace. I was elated and surprised that I finished third in my age group, as half marathons are harder to place. This was my first time finishing in the top three at a half marathon and felt that repeating the magic pace numbers worked well for me. The brain and the body were focused on the same goal and worked as a team!
Showing off my two medals that I earned at the Mandarun half marathon. First time getting an age group award for a half marathon race.
Spiritual Lessons
13. Jumping with Joy.
To me running is the perfect harmony between body and mind. In order to celebrate that inimitable feeling, I often jump with joy suspended between Heaven and Earth and rejoicing in the runner’s high.
No description needed. Too much joy and exhilaration!
14. Running is divine.
I have enjoyed doing trail runs for the change in scenery and for the divine beauty I see all around me. Just like we need to break up the monotony in running and run trails instead of road all the time, it is the same with life. We need to find the divine in various activities, in the people we meet, and in the ordinary that we can easily transform into extraordinary. The divine is within each of us and once we learn how to access it, we will feel our hearts expand with love for others and ourselves.
Serendipity and divinity.
The divine nature of wild flowers.
15. Running is finding God in nature.
Even though we need to watch our feet and pay attention to each step we take on the trails, I always rejoice in connecting with God during my runs. This year, I saw a cross in the sky right before Easter and I teared up thinking how much God loved us and how much I enjoyed discovering and talking to God during my runs through nature. Then on Christmas Eve when I ran the Foresthill Divide Loop with a few wonderful friends from our racing team, I stopped on the trail enthralled to discover God’s Temple.
I took this picture on Good Friday before Easter this year. At first, I thought it was just the evening sky right before sunset, but when I looked at the picture on my phone, I was in awe to see the clouds forming a cross in the sky. I cried, prayed, and wrote a poem about this divine apparition in the sky.
The light filtering through this old, mature bent over tree stopped me in my tracks. I felt God’s infinite love for me and all mankind. This deep spiritual connection filled my heart with love and gratitude for the existence of a higher BEING and for being ALIVE and closer to GOD.
16. Running is transcendence.
Whenever I run, there is a calmness descending over me that transcends any worries, crazy thoughts, doubts, or fears. Moreover, running becomes my way of transcending time and space and propels me in the NOW.
I love bridges, as they connect two ends, two worlds, two souls, two hearts, and many transcending moments in time.
17. The Zen of Running.
Running is controlling the shallow and deep breaths into a rhythmic breath, which I call the Zen of running, for it gives me inner peace, calmness, and composure to be the best human being possible. I also feel serene when I enter the Zen realm and know that no matter how difficult or long the run is, I will end up overcoming pain and come out cleansed and elated.
This art reminds me of the Zen of running, of breathing and living a meaningful and joyous life.
I am humbled to share what I have learned from running in 2017 and hope to hear your stories, too about your ultimate running experiences. Please share any special moments and lessons you have learned during your runs. Namaste!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Marathons teach us to be patient, to persevere, and to apply the Bible ‘s scripture there is a time and a season for everything. The more marathons we run, the more likely to chip away minutes and seconds.” Carmen’s quote the day after running California International Marathon
The day before any race, I find myself unusually calm, collected, and happy. The day before California International Marathon 35th anniversary was not any different. After my husband dropped my friend Karen and I off at the start line, I took in the morning fresh air and said to myself: “This is my day.” The temperature in the high 40s was perfect. The overnight rain dissipated the frost and brought a balmy and warmer morning to the approximately 11,000 runners running from Folsom downtown Sacramento by the Capitol.
At the start of the CIM with my friend Karen Clark whom I met during the Parkway 20-mile race in 2016. We kept in touch and have had very similar goals in our running.
Hanging out with Andrea Brizendine and Zina Claunch, my friends and Fleet Feet Racing team mates.
Elisia De Bord and I went to graduate school together getting our Masters in English. We reconnected through running during the training runs put together by Fleet Feet. She always has a smile on her face and is ready to tackle new challenges.
After doing some dynamic stretches, using the bathroom twice, Andrea, Karen, and I headed over towards the start line to find our 3:37 pace group. I did not recognize anyone from our group and I didn’t know the pacers, but I already knew that I wanted to run the first 2-4 miles about 10 seconds slower to conserve energy and to finish strong. From the very beginning, our pacing group took off in the high 7s, even though our average pace needed to be 8:16. My friends and I paced ourselves and did not start too fast, trying to preserve our quads, since there are so many rolling hills for the first 10 miles of the CIM. My pace stayed in the low 8s for the first 6 miles, after which I dropped into 8:16 pace and kept it all the way to the half marathon point.
After the half marathon, I was looking forward to get past Fair Oaks and Grant Blvd., so that I switched my water bottle and see my husband and my sweet kids. Sophia had a special sign made for me, saying “run like a cheetah,” “run fast and don’t stop, ” “you got this,” and so on. Alex gave me the water bottle and my husband took this picture of me running by with my big smile, knowing that a little more than half of the marathon was behind me.
Running through Carmichael and meeting my beautiful family on the course. I am always so happy to see them! Photo credit: Catalin Micsa
After I passed by my family, I tried to keep my pace, but for some reason, I slowed down to 8:30 pace for the next 5 miles, or so. My left gluteal muscle was a little sore and aggravated. I struggled to have a steady leg turnover. I even contemplated stopping at the porta potty, but then I told myself that I didn’t have to go too badly and that I needed to get to mile 20 and then try to run faster.
Indeed, mile 20 came and the spectators were spectacular with their screaming, shouting, cheering, joking, jostling things around. I felt uplifted and my gluteal muscle was not as sore and decided to cooperate more. I ran through the fake wall with conviction and renewed determination to finish the marathon faster and stronger.
After mile 21, there were no more hills and my pace improved from 8:40 to 8:27. Soon I was running again in the low 8s about 8:15. By the time I ran to mile 24, where my super awesome and supportive coach Robert was waiting for me with a peeled banana, knowing that I requested one, I was gaining momentum and speed. I refused the banana and Cliff gel from him. “Keep your pacing, Carmen,” he urged me. I felt strong. The crowds went wild – electrifying atmosphere. It felt amazing to be able to power through and catch a lot of my friends from behind. Seeing my Fleet Feet racing team mates on the course, cheering on me was super fun. Their loud and enthusiastic cheering motivated me to run faster and reach two super important goals: my PR and my Boston qualifying.
By the time I ran by the Capitol towards the finish line, I realized that my feet were happy, barely touching the asphalt, levitating almost… My family was cheering on me at the finish line. I crossed in 3:40:41 with a strong kick at the end and a big smile, knowing that I had PRed by 7 minutes from last year’s marathon and that I had qualified for Boston with more than 12 minutes under my 3:55 time based on my new age group.
My favorite picture at the finish line with my beautiful family against the historic and iconic Capitol backdrop.
At the finish with my wonderful friends Andrea and Karen. So blessed with amazing and supportive runner friends.
The smile says it all. After waiting in line for more than 30 minutes to take this picture, I got to ring the Boston qualifying bell and announce to the world that I was a real runner and that I was inspired to continue doing great things in running and life.
In looking back at my fastest marathon to date, I realized that there were three ingredients to my big PR and qualifying for Boston.
Track workouts. I was so excited about doing ladder workouts and finishing the workout with 4X 200m, as it gave me the chance to practice speed on tired legs and it was so invigorating. I soon learned that doing the 200m made me forget that I already did mile repeats, 800 meters, 400m, and whatever else we were doing.
Track workouts not only test our speed, endurance, lung capacity, but also our patience to lap around the track hitting our target times. My coach Robert Ressl-Moyer never disappointed with his strategic ladder workouts, which built me up as a runner and prepared me to run my fastest California International Marathon on Dec. 3, 2017 .
My super fast and supportive team mates Genevieve Clavier and David Pai made me look forward to our 5:20 a.m. Tuesday workouts, when we all gave it our best and felt as if we were hanging off a precipice, but somehow managed to stay in control of our tired legs and finished the workouts strong.
2. High mileage training weeks.
I thought that speed and endurance were enough. Yet, this year, after four months of intense training with my amazing, dedicated, and intelligent coach Robert Ressl-Moyer, who has won trail marathons and many 50K races, I realized that logging in 50 to 70 miles a week meant fortifying my body and mind to prepare me to run on tired legs when I needed it during this year’s California’s International Marathon.
As I was building up my mileage base, my amazing, talented, fun, and athletic friend Andrea Brizendine ran many mid-week miles with me, making it easier to run on tired legs after Tuesday’s track workouts. We pretty much followed the message on our matching tank tops: “eat, sleep, run, repeat” for four months before running the CIM marathon.
Doing long runs with my friends Adam McLearan and Andrea Brizendine made the runs more fun and less painful. We also felt invincible, as you can tell from our bulging muscles- ha!ha!
3. Progressive Runs.
Before I started working with my coach Robert, I was only used to doing 3-mile progressive runs. My first month of training, I had to do 10 to 12 mile progressive runs, which felt terrifying in the beginning, but with the help of my Strava app that provided my pace estimate every half a mile, I managed to execute some great progressive runs that left me exhilarated at the end, knowing that I could run in the mid 7s on tired legs.
My progressive runs were always the day after my speed workout, so I had to start slowly and build up to finish strong. Not only did this teach me to be disciplined and conservative with my starting time that needed to be slower, but it also taught me to feel the pace and know when I needed to pull back, or when I needed to accelerate and keep the mile within seconds from my previous one. As much as dreaded them in the beginning, progressive runs have quickly become my very favorite workouts.
I loved to feel my body progress in time and space, so to speak. I also loved running on the edge of time – each second quintessential to the overall time and my progress as a runner. These training runs helped me finish my CIM marathon with the last 5 miles progressively faster than my previous ones without me planning on that. My last 5 miles splits were: 8:49, 8:40, 8:39, 8:15, 8:13, 7:49. Once I developed a good grasp on how progressive runs need to happen, running each mile faster than the previous one became innate and just happened.
What can I say? I had a terrific CIM marathon and looking forward to my very first Boston marathon in 2019. As to 2018, I will be running a 50K and a 50-mile race, as well as two marathons besides other races in between. Vamos!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
When it comes to endurance events, such a running a marathon, biking a century ride, doing an Ironman, and so on, most athletes reach out to energy drinks and caffeine before the start of their events. But what if we can replace the above-mentioned with beet juice instead and boost athletic performance even more?
Photo Credit: Jaclyn Schmidt
My picture during Urban Cow Half marathon on Oct. 1, 2017, where I had a big PR, finishing in 1:43:56 with a 7:56 pace. I felt amazing during the whole time and the Super Beets powder that I mixed in my water and drank it before the race sure kept me steady and strong.
A study published in the Journal of Applied Physiology in 2009 found that individuals who drank beet juice experienced up to a 16% increase in endurance compared to those who did not. Also according to Jacqueline Ritz, founder of the Paleo Mama blog, beets fight cancer, lower the risk of heart disease, lower blood pressure, increase endurance in athletes, and they are also an aphrodisiac. Being a high nitrate vegetable, beetroot, the red bulbous part, has become the super food for runners, cyclists, and other athletes. What if you don’t like beets and don’t wish to eat it, but still want to reap some benefits in increasing your endurance? There are many products on the market, such as this powder I buy from Wholefoods.
I have used this before races and my running felt effortless. I just mix a scoop with water and take it about an hour before the race, or a long run. Love it!
How high nitrate foods enhance our performance:
Another thing you can do to benefit from high nitrate vegetables is to eat more spinach, arugula, radishes, celery, lettuce, parsley, and rhubarb. Talking about nitrates, Amby Burfoot, the author of In Beet Juice We Believe published in the Runner’s World, explains how our body processes beets and turns them into a superfood. Burfoot points out that beets get their endurance power from helpful mouth bacteria that convert the nitrate in beets to nitric oxide, which appears to be the miracle substance. Nitric oxide can substantially lower blood pressure and somehow extend endurance. I guess we runners should not need too much more convincing regarding beets, which are good sources of folate, manganese, potassium, vitamin C, and dietary fiber, since we all try to avoid the famous “wall,” when our body rebels and starts hurting.
Ways to eat your beets:
My favorite one is borscht.
Best borscht I have ever had made by my awesome friend and best training partner Andrea Brizendine. She added quinoa, carrots, potatoes, and onions to it. I gobbled it up with whole grain bread and hummus. Delicious! It also makes me run longer and stronger! Isn’t this what we runners want?
So easy to make and so healthy! For a quick glance at the ingredients needed to make this, see below.
Ingredients for Superfood Red Borsch – vegan style:
12 cups reduced sodium veggie broth
1 medium or 1/2 large onion, peeled and cut in half (ends removed)
3 medium potatoes, sliced
1/4 cup quinoa
3 medium beets, peeled and grated
2 good handfuls of chopped kale leaves
2 bay leaves
3/4 cup sliced carrots
1 Tbsp Mrs. Dash
3 Tbsp ketchup
1/2 Tbsp lemon juice
Salt & pepper to taste
2. Roasted beets, which I cut up, drizzle with olive oil, wrap them in aluminum foil, and roast them in the oven till they are tender.
3. Beet salad, which I used to eat as a child and liked its sweet taste. To make this salad, I cut up the beets and boil them till they are soft and tender. After they cool off, I remove the skin and grate them. I mix them up with a little salt and pepper and drizzle red wine vinegar on top. I keep the beet salad in a glass container in the fridge and eat it with roasted potatoes and other meals that go well together with this salad.
Credit recipe goes to my friend Cristina Nagy.
How about you? How do you like to eat your beets? Any special recipes you would like to share? No matter how you choose to eat, or drink them, one good thing could happen: you will BEAT your race PR with the mighty BEET!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
I graduated with my Masters degree in English from Sacramento State University in 2011. One of the highlights of my going back to school besides learning and becoming a better writer was biking from home to school using our beautiful American River Parkway. I was biking 20 miles round trip and loved my bike rides and the freedom they brought to my day. At the time, I was doing century rides for the American Diabetes Association in memory of my dear father who died of a heart attack due to his diabetes at the young age of 53.
TRIATHLON – A NEW SPORT TO MAKE US MORE WELL-ROUNDED
Now as a runner, I experience tremendous freedom and joy, but I also use the same muscles. After attending a free Triathlon information session at Fleet Feet, I have decided to jump right at it and do my first women only triathlon coming up on September 9th. Being new to triathlons, I did not even know what it really meant to do a triathlon. I found out that I would have to swim half a mile, bike 20 miles, and run 4 miles, so all doable. Moreover, after taking some clinics and talking to my runner friends who have done them, I realized that doing my first triathlon will open up new fitness doors that I never knew existed. This reminded me how important explorations and trying new things are.
At my first swim clinic wearing a wet suit for the first time in my life and feeling like a seal – all sealed up – ha!ha!
I figured the wet suit is not needed, so I bought myself some comfy swim shorts for my triathlon, as Carolyn, one of the women who has done many triathlons told me that it is easier to swim in a swim suit and transition easier and faster to the bike. I agree and have accepted the great advice.
What is a BRICK in triathlons? Why runners should do them once a week, or every other week to become stronger and faster whether training for a triathlon or not?
Veronica, one of my trail runner friends , who used to do half Ironman told me that I needed to start doing brick workouts. She explained to me what they meant, as I had no clue. The biking-running brick workout is one of the most popular, as one bikes first and then runs to prepare for the triathlon. Second most popular brick workout is swimming first and biking second. These two brick workouts can also be done in reverse, meaning run-bike, bike-swim, but the idea is to experience the same conditions and order as in the triathlon.
Doing my first brick workout in preparation for my first Triathlon. I biked for 12.7 miles and then ran 4 miles.
Meeting Christy, a new fellow biker, who rides 50 miles on her days off. Wow! We rode together and immediately connected due to our being health conscious, vegan, and loving the freedom and control that exercise brings into our lives. To new friends! To more happy rides!
TOP FIVE REASONS TO DO BRICK WORKOUTS AS A RUNNER, OR JUST FOR OVERALL FITNESS
Excellent cross training exercises and routines.
The two sports help work and train different muscles in our bodies.
Reduced risk of injuries.
Increased cardio fitness.
Fun, fun, and more fun!
My first brick workout was biking 13.7 miles at a brisk pace and running 4 miles in the low 8s right after the biking. Although I felt my legs turn into bricks right after biking, I was able to run at a decent pace easing into each mile and being amazed at what my body could do. I felt confident and happy with my very first brick workout. I will report back after doing my second brick workout swimming and biking.
My selfie picture during the 4-mile brick workout. I had to quickly stop around mile 2, as it was getting hot. Running was not easy after biking, but what a great training!
Whether doing a triathlon, or not, I highly recommend mixing these type of brick workouts into your training to help you stay stronger and infuse more variety and fun into your workouts. Happy feet! Happy pedaling! Happy swim strokes! This is my favorite order for my upcoming women only triathlon, but everyone will have different favorites.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Traveling to new places with my family means bonding, having fun, laughing, trying new foods, and exploring. We love to play sports, hike, visit museums and caves, and enjoy being together. Yet, my favorite way to explore new places is to do it at my own running pace before our children even wake up and are ready to start their day with us.
We have recently visited the Midwest and have enjoyed Chicago, the impressive, unforgettable, and most beautiful American city in my humble opinion, the sweeping and undulating corn fields of Illinois and Indiana, the magnificent lush forests, the balm weather, the history, and spending time with our friends.
After having spent a week in Illinois, we headed to French Lick, Indiana, a quaint, small town with a population of around 1,800. I also wondered about the name and found out that this town used to be a French Trading Post built near a spring and salt lick. Known for its Pluto Water and healing springs, French Lick is also the hometown of basketball legend Larry Bird.
The signs pointing to the many adventures around French Lick, IN.
From the moment we drove into town, I noticed the winding paths. As always, my husband helped me plan and plot my run, so I had a route ready for the next day.
THE HISTORY
On a crisp June morning with 55 degree temperatures, I took off for my long run that had to be at least 10 miles. I was soaking in the fresh air and was giddy with excitement. I was also thinking of my friends back home in Sacramento who had to put up with the 107-degree sweltering weather. In less than a mile, I arrived in front of the French Lick Springs Hotel, which is on the United States National Register of Historic Places for its architecture and old charm in our modern world (the hotel first opened in 1855).
Front of the French Link Springs Hotel, where I took the path leading to the next small city West Baden and the other historic hotel West Baden Springs.
Running down this paved trail was enjoyable.
After about two miles of running, I reached the next town and hotel West Baden Springs Hotel, also named the Carlsbad of America. I loved the arched entry and the brick path. I stopped to take some pictures, as well as learn about the history of the hotel and its mineral water and baths that were alleged to cure more than fifty ailments.
The double arches confer a European appearance to the hotel.
As I ran on the brick path towards the hotel and the beautiful gardens, I learned that it was the original brick street installed when the hotel was built in 1902.
I loved running through the garden of West Baden Hotel, as the brick road reminded me of some streets in Romania, where I grew up.
I could not resist taking a selfie of the water fountain in the middle of the garden that was a healing place many years ago when visitors came to find cure to their illnesses by drinking the springs water.
Running is social – connecting with a local runner
Around mile 3 into my run, I ran into a local runner. I asked him how long the trail outside the West Baden Hotel was and he told me that the path ended right after the bridge. At that point, I figured I might as well repeat the same loop and asked him if I could join him. David told me that he was running his usual three-mile loop, so I was happy to have company and talk to a local runner. I found out that he was a teacher, married with two small children, and that his wife was a nurse. We talked about Indiana and why he liked it. I also told him a little bit about California and our lives there. He told me that he enjoyed running 5K races and that he also ran a half marathon with his wife in Kentucky. David was polite, kind, and a good running companion, which made my long run more enjoyable. No matter where I meet new runner friends, I feel so blessed to be part of a worldwide running community. Our universal love of running does not need translating; it simply resurfaces like a well-balanced surf board above high and tall waves.
David kept me company for about three miles and regaled me with stories from his hometown French Lick, IN. I enjoy meeting new runners who are passionate about our sport and run with happy feet.
After an enjoyable run, I said good-bye to David and thanked him for his company. I only had four miles left to make it to 10 miles, so I headed back towards French Link, passing by churches, small restaurants, a mini golf course, and small antique stores.
I loved the brick church and what it represented: Christianity , warmth, friendliness, and hospitality of Southern Indiana.
Our Lady of the Springs Church founded in 1887 faces the street sign reading Indiana Street.
TRIVIA
Besides exercising, socializing, learning about the history of French Link and West Baden, I also gathered some fun trivia knowledge that I can share during my runs with my runner friends back home.
TOMATO JUICE
In front of the French Link Hotel, there is a sign about the invention of the tomato juice. In 1917, French Lick Chef Louis Perrin ran out of oranges to squeeze for juice during the breakfast rush. With a group of Chicago businessmen waiting, Chef Perrin improvised and squeezed some tomatoes. The businessmen loved it and spread the word: tomato juice was great stuff. By the 1920, tomato juice was promoted as a health drink.
Tomato juice trivia
WEST BADEN – THE CARLSBAD OF AMERICA
According to one of the signs in front of the hotel,Carlsbad means “Charles’ bath,” named for the Holy Roman Emperor Charles IV, who is believed to have discovered the mineral springs at Carlsbad in 1347.
ORIGIN OF THE WORD HYGIENE
West Baden Springs Hotel had four springs all known for their amazing healing properties. One of the springs was named Hygeia, based upon the goddess of health in Greek mythology. Thus, the word hygiene comes from this Greek goddess’ name.
With running tours becoming more popular, I am grateful to go on my own running tours and learn on the go, as well as immerse myself in the culture of the new places I visit. During this trip, I have become fascinated with fireflies, brick homes and buildings, the dancing corn fields extending for miles, and the ubiquitous red barns.
When traveling, I also like to apply this German saying: “we grow too soon old and too late smart,” which matches with my philosophy to explore new places we visit with the eyes of a curious and inquisitive child and the soul of a wiser traveler.
This teapot was hung on the wall of the German Restaurant we had lunch in French Lick. Our kids loved the Polish sausage and the home-made pretzels.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“The best way to relieve stress is not yoga or meditation – although those can be wonderful – but human contact. We need each other.”
Maia Szalavitz, The Sun Magazine
Although running is a wonderful activity to do solo, because it is a great way to problem solve, meditate, and reflect on life, running with your friends can be fulfilling, fun, and make those miles pass by quickly. To me, running with fun and interesting friends has been especially valuable during the long runs, as well as when doing trail running. The chatting, the laughter, the multiple perspectives on life and running have made me look forward to my runs with my amazing friends and training partners.
Holly has been my first running partner. We connected through the Fleet Feet training Facebook page and we became friends. It is always lovely to run together!
Although we went to graduate school together, Elisia and I became friends during my first CIM training with Fleet Feet in 2015. We ran many of our long runs together and had fun and interesting conversations. I am so happy that we reconnected through running.
10 REASONS RUNNING WITH FRIENDS IS MORE FUN, INTERESTING, AND CHALLENGING
Running is a social experience and making new friends who love running as much as we do makes running much more enjoyable.
Running is simply more fun when doing it with your running buddy/training partner, or doing it with a big group.
My wonderful friend and favorite training partner Andrea and I jumping with joy during an easy run through Ancil Hoffman, or what I call my slice of Paradise. Lots of joy and excitement.
3. Running with a good like-minded friend can make you step outside your comfort zone, such as adding push-ups after your runs, or doing squats and lunges at the bottom of a hill. My friend Cheri, who teaches an awesome core class at Cal Fit, inspires me to get those push-ups done.
After Cheri saw lots of my running posts and jumping pictures, she played around with her phone and came up with a brilliant way to take high jumping selfies. She set the phone on the 10 second timer and placed it on the ground, making our jump look really high. Fun photography I-phone trick that I would not have learned had I not met Cheri and started running together.
4. We all have a love-hate relationship with speed workouts on the track, but doing it together as a group makes it so much fun and challenging. Being on the Fleet feet Sacramento racing team, I get to train with the team on Tuesdays for our track workouts and long runs during the weekend. When I see my team mates run strong, I am motivated to run strong myself.
A fun evening doing speed workout with my Fleet Feet racing team. Josh and Tracy are much faster and stronger than me as a runner, which motivates me to strive and reach for more.
5. Running with others is beneficial to our emotional well-being, as we can talk about our successes and injuries to people who might have similar experiences and can be supportive of our journeys. The key, however, is balance, as we do not want to bring everyone down with our injuries. Instead, we want to find ways to be positive and encouraging of our running partners.
6. Trail running is the best to run with others for various reasons: company, support, strength in numbers in case a bear or mountain lion cross our paths, and the fun of being together in nature.
Having become part of the Trail Mix family of dedicated trail runners in 2016 has been the most amazing experience for me, as I have met incredible people and have explored new trails I never knew that existed before.
Exploring the Auburn Confluence trails with Adam and Aaron. Adam and I have been on the Fleet Feet Fit and now on the Racing team together. He has also been an amazing training partner in 2016 when I trained for the CIM (California International Marathon), my third marathon.
7. Running with others gives us a different perspective on life, as talking about our ideas, problems, and challenges with our friends can bring solutions and answers that we could not have found on our own.
8. Running and training with a group, such as my racing team, can infuse more meaning and purpose into your life, as well as unveil life’s pure joys.
My team mates from Fleet Feet Sacramento Racing team, which I have joined last year in December after running my third marathon and having a great year with a few age group wins in races.
9. Running with others makes us more accountable, which is paramount to our success in life and sports.
I have run most of my 20 milers with my wonderful friends from FF Fit who kept me accountable and made me enjoy those 20 mile training runs for CIM.
10. Running with others brings the concept of togetherness to a new level and makes us happy, content, and physically and mentally healthy.
Karen and I became wonderful friends during the Parkway 20-mile race that we both ran before the CIM. This picture is at the start of the CIM marathon in 2016. Grateful for our amazing friendship.
And when in doubt of whether to run or not to run, simply reach out to your friends who will help you stay on track. Also remember: running is a two-way street, which means that your friends are there for you and you will in turn be there for them. All for one and one for all – my favorite musketeer mantra.
“What do we live for, if it is not to make life less difficult to each other? “ George Eliot, Middlemarch
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“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!
“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!
