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You’ve Come So Far, Don’t Quit Now – Running My 17th Marathon At Mesa-Phoenix

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Finishing with a savage kick- let’s finish this rainy parade of runners

On Saturday, February 10th, I completed my 17th marathon in 4:02:57 with a big kick and smile at the finish line.

I am very lucky when it comes to having good running weather, but on Saturday, the rain came down steadily for about three hours out of the four hours that I was running the marathon with zero stops for fear that I wouldn’t want to keep going.

My mantra during the entire race was to keep going and never stop, which I accomplished and felt good the entire time, but not as speedy as in other marathons. Yet, the farther I ran, the less interested I was in quitting, which reminded me of our teachers back in Romania, who used to repeat this phrase to us whenever they sensed that we were about to quit:

“You better keep going and not drown right when you’re about to reach the shore.”

As a child, I despised this expression, but as an adult, I appreciate it and practice it with my family, in my business, and in all the sports I do.

Why do I value this so much?

The answer is simple: “We don’t always see the shore, which is why we have to keep swimming, running, or whatever we’re doing.

A Short Course Analysis

My friend Youa absolutely loves this course, which is part of the Mesa-Phoenix Revel downhill course and is considered fast. She keeps hitting a PR every year that she runs this course, but she still needs to hit or break 3:30. Inspired by her and other runners, I signed up to run this marathon hoping to break 3:28:48, which is my PR at Mt. Charleston marathon, the fastest course I have ever run followed by Big Bear in Southern California.

Being a strong downhill runner, I figured that the PR could happen, even though I had a two-month training setback at the beginning of my marathon build-up due to my peroneal injury. However, January was a strong training month, so I was becoming even more hopeful until I got to run the course, and my inner monologue changed.

The start was delayed by 30 minutes, which meant standing in the rain and getting our shoes and clothes wet. After about 20 minutes into the delay, runners were allowed to start after about 20 minutes. I was still in the bathroom, so when I came out, I jumped to the start and started running with joy while trying not to run too fast my first mile. I only hit 7:59 pace in that first mile, after which I dropped in the low 8s.

The course was not crowded at all, which I liked. The course is supposed to be very fast in the beginning, after which there are two hilly miles from miles 5 to 7. During the course preview, we were promised all fast downhill after mile 7 till about 17, but I kept waiting for those downhills to appear and felt like Waiting for Godot, as all I got was a slight downhill and mainly flat course, which didn’t feel that fast to me.

I decided to settle at an easy pace and to take in all the spectators. To my great delight, I saw a family who held up signs written in Romanian just as I was thinking of my dear father who smiled and cried with joy through the raindrops that day.

I ran towards them and greeted them in Romanian, which made them cheer loudly for me. How awesome was that?

As I kept running in the cold rain, I tried to take in the scenery, but there was a long stretch of an industrial-type neighborhood – more than five miles, so I didn’t think the course was beautiful other than in the beginning with the saguaros dotting the road and looking eerie in the morning darkness. I always do better when the course is pretty like the London Marathon, which I consider the most beautiful marathon I have done so far with Big Sur following.

I didn’t know if it was me not feeling those downhills but at the end of the race, my good friend Tiffany Stratton Moreno and I found out from different runners that they also didn’t feel those fast downhills that were supposed to make this course speedy. Tiffany encouraged me to write a detailed race recap, as runners tend to perceive the course sometimes based on their PRs and not the true topography of the course.

Things that went well

My nutrition on the course was right on point. For this marathon, I followed the advice of many elite runners and took a Huma gel every 3 miles, which worked out very well, as I never hit the wall, but I also didn’t settle in my high 7s paces for whatever reason. It could have been running through the rain for so long, or simply not my day.

With the sparse scenery, I focused on the few but wonderful spectators, who were out there standing and cheering for us in the rain.

Every time, I shouted: “Like a savage,” they cheered loudly and laughed.

The fun interaction with the spectators kept me going – soaked with raindrops and the thrill of running another marathon – feeling good and even happy to welcome some fatigue but no real pain in my body due to my good training, a mixture of my own and coach Paul Carmona. I purchased his downhill advanced plan, which was very good and helped me run strong, although I will revert to my training plan next time and run a marathon six to seven weeks before running the marathon that I wish to PR.

Why? You might ask?

Because I am an advanced runner, know my body and all my three fastest marathons from 3:28 to 3:33 came six to seven weeks after I ran an easy marathon, except my first 3:30 Mountains to Beach marathon, which happened after I ran my first 50-mile race seven weeks prior. The marathon felt like a breeze!

Back to the Mesa-Phoenix marathon

As I ran in the rain that came down relentlessly and only stopped in the last mile of the marathon, I looked forward to inching closer to the finish line so that I could change clothes and celebrate another marathon.

The finish line of the marathon was slightly downhill, which helped me finish with my characteristic savage ninja kick and run at a 7:45 pace coming through the chute while shouting “like a savage.”

The spectators were having a blast and cheered me on as if I had won the marathon.

The marathon ended at Riverview Park, which is a large open space park with water features, playgrounds, and a stage, where they played music for us.

As soon as I crossed the finish line, my wonderful friend and Arete teammate Youa Xiong called me and we met up. To my great joy, she told me that she PRed for the fifth year in a row in this marathon, but due to the heavy rain we had, she didn’t hit 3:30 or faster, as she had hoped. She ran it in 3:33, which was so close.

“You seriously did amazing,” I told her while having someone take our picture.

Youa and I at the end of the marathon! Super proud of her! A shiny new medal and a PR!

My celebrations continued with my friend and wonderful roommate Tiffany. We even went on a short hike to see the Hole in the Rock by the Zoo, which was beautiful. My husband joked with me that apparently, I didn’t run hard enough if I was in the mood for hiking.

“It was just a short hike to get some blood flow into our legs,” I told Catalin, knowing that he liked to tease me.

Tiffany and I on our way to the Hole in the Rock- showing off our new shiny medals.

This marathon is still in the top 10 of fast marathons to run and it can be a good course on not such a rainy day.

A million thanks to the organizers of this Revel race for doing their best to make it a positive experience.

And when in doubt, remember that you’ve come so far, and quitting will feel like drowning by the shore, as my teachers back in Romania used to tell us. Let’s persevere!

Whether you’re interested in running or real estate, Running for Real Estate is a great place to learn more! Questions? Call 916–342–2446.

For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide you, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love, A Book of Poetry and Short Forms on Amazon, or any other of my books.

For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916–342–2446.

Also, mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount).

And if you like podcasts, please listen and subscribe to my Seeds of Sunshine, a mother/daughter podcast for more info on sports, fitness, and real estate.

Running for real estate with joy!

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World Record Marathon Holder in the 55–59 Age Group Jenny Hitchings’ Advice to Run Boston Strong

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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 

  1. 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:

  1. 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. 
  2. 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. 
  3. 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.
  4. 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.
  5. 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!

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Three tough Marathon Workouts that will make you a faster runner

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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.

I Am the Beast

But not the one you think — or maybe that one!

CARMEN F MICSA·Aug 23

Photo taken by the author in Old Fair Oaks, CA

Just as Japan has a rabbit island, so does Old Fair Oaks, CA have hundreds of chickens and wild roosters.

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

  1. 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!

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London Virtual Marathon – 10 Life Lessons Learned Amidst a World Pandemic and the California Fires by Carmen Micsa and Bryn Mumma

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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

  1. 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.

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St. George Marathon- Tips on Running a Hilly Marathon Strong

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“Nothing is good or bad, but thinking makes it so.”  William Shakespeare

 

Going into St. George marathon, which was my 10th, I decided that I would not let the hills bother me in any way, or consider them good or bad, since I agree with Shakespeare that it is our mere thinking that makes something good or bad. Instead, I decided to train with purpose and focus on  conquering the hills, especially because I had had the opportunity to run 19 miles on the course this summer during our trip to Utah. My long run that summer day in August did not go very well. The hills were long and ubiquitous both up and down, taxing my glutes and calf muscles. My legs felt as heavy as the beautiful red rocks surrounding me on the course and my pace was slower than usual.

 

My husband Catalin was so sweet to be my Sherpa during my long 18-mile run that day, waiting for me in various places and taking pictures of me. In this pic,  I am running through Snow Canyon and making a quick stop to refuel, as well as to complain about those monster, mean hills.

 

Needless to say, I freaked out and thought there was no way I would run strong on the course that everybody called downhill and fast, so together with my awesome friend and coach Jenny Hitchings, we devised a great training schedule that included hills and tough speed workouts. Additionally, every time I had an easy and recovery 10-mile runs on my schedule, I would try to run trails for some more hills and elevation.

 

St. George Marathon highlights and Course Analysis

 

It was the day before the marathon and many runners from 20 countries and 49 states were stirring…

 

My friend and Arete team mate Briana Telford and I shared a house that I had rented through VRBO and we did everything right before our marathon. I cooked spaghetti and sweet potatoes fries for dinner, we hydrated, conserved our energy, and  went to bed around 9:30 the night before the marathon, since we got up before 4 a.m. to catch the bus taking us to the start line.

 

Briana and I doing a short 2 mile-shakeout with strides on Friday, October 4th the day before our marathon. Most big races and marathons are held on a Saturday in Utah, since Sunday is church day for many locals, most of them following the Mormon religion.

 

Briana and I at the Convention Center, which was pretty small and unpretentious. We did not spend much time on our feet, which was great.

 

Excited to run my 10th marathon.

 

 

The start line and the first 7 miles of downhill smiles

 

The house we stayed at was less than a mile away from the finish line and from where we had to take the bus that took us to the start line up in the Pine Valley mountains at 5,240 feet elevation. Briana and I walked to Worthen Park and got on the bus with no wait. Once we arrived at the start line, the volunteers gave us space blankets. The temperature was 35 degrees and a little windy, so we immediately huddled around the fire together with other runners.

 

Huddled around the fire felt magical and we kept warm.

 

Watching the fire was a magical and unique experience at the start of the marathon, which was a first for both of us. The flames twisted, danced, and glowed in the morning cool air. Our legs and feet got warmer –  almost a burning sensation;  our bodies and souls ablaze with marathon flames that simply called our names. As we got close to the start time, which was 6:45 a.m., we finally left the fire, shed our warm jackets and sent our bags on the truck that took all our belongings to the finish line. We barely delivered our bags, when they announced that there was one minute left before the start.

Before I knew it, I started running in the dark surrounded by the cold morning Utah air and the breathing of many runners. My breathing was smooth. I ran through the darkness and could not see anything on my watch. I ran by feel telling myself not to go off too fast. My first mile was 7:48 and then I kept running by feel till the 5K, being on track. The next four miles were in the 7:20 and 7:30 pace, as the downhill was steep and I thought it was worse to put the brakes. I caught up with the 3:25 pacers and they were chatting away, talking about the one-mile long hill coming up at Veyo, a small little town with one gas station.

 

Miles 7-12- Let the hills begin

 

It is very easy to think that St George marathon is just a downhill race, as runners descend nearly 2,600 feet through scenic Southwest Utah, but unfortunately, maps don’t do justice to a course. At mile 7, I knew I had to climb for exactly one mile, so I was ready and took the hill steadily, trying to conserve energy. The hills continued till mile 12, even though there were some downhills in between, but not enough to keep me at my desired 7:50 pace. I relaxed and did not panic, as I knew this portion of the course very well. The hills did not feel very difficult, but they did slow me down. I was looking forward to taking off after these miles, thinking that it was mainly downhill, but my  body had different plans.

 

These are not just hills; they are mountains, and yet,  I came to the top with a big smile and my victory sign up. .

 

Miles 13 to 19 – Up and Down I Ran

 

I was really planning on taking off and hitting my GMP (gross marathon pace) again, but my hips were a little tight and I couldn’t quite push, so I was happy to run in the low 8s and some mid 8s. To my surprise, my calf muscles were not sore or tight and my glutes were also pretty good. I had taped both my calves using the wide KT tape and it seemed to work. As I kept losing my desired pace, I did not feel despair like I felt earlier this year running the Boston marathon. On the contrary, I was running with joy and gratitude, relishing the white, pink, and red sandstone rocks.  I was keeping a steady pace and the spectators were wonderful, cheering on me and saying “Go Carmen,” as we all had our names typed on our bibs. I kept looking at my watch to see how far off I was from my goal of breaking 3:30 and I realized that I needed to shift my focus on my form, as my knees were starting to hurt from all the descending, as well as try to make this my second fastest marathon.

 

Miles 20 to the Finish line

 

The climbing up and down the hills does not end till about mile 19, when the course descends into town, where there is a flat and fast 10k for those runners who can push it. Even though I could feel my body getting tired, I started to pick up my pace and ran faster in this portion. I had promised my friend and Arete team mate Christina Nokes that I would run as fast as I could for her at the end and that I would chant our new marathon mantra: “Like a savage.” As I ran faster and stronger through town, I kept lifting my arms and was shouting “like a savage.” One of the spectators said cheerfully: “Yeah, you are a savage. ” Many spectators were amused and cheered even louder for me, which helped me run faster and with more joy. With two miles left, the spectators were handing out popsicles and I truly enjoyed mine, while running faster and stronger towards the finish line, which was electrifying, as there were rows of spectators on both sides. I had finished my 10th marathon as my third fastest marathon in 3:41:46, qualifying again to run Boston marathon, which I had promised myself not to run again till I am 70 when I will try to win my age group.

 

My third fastest marathon and qualified for Boston with 8 minutes below my qualifying times.

 

My amazing friend and Arete team mate Briana was at the finish line cheering for me and taking this video of me right as I crossed the finish. Video_Finishline_StGeorge

To my great joy, Briana PRed by about 5 minutes and finished in 3:24:25. We were both happy to complete a tough, but great marathon.

 

At the finish line with my awesome and speedy friend Briana.

 

Even though I did not PR, I was very happy with my marathon and I loved that I ran with joy and gratitude.

 

With St. George being considered one of the top 10 qualifiers for the Boston marathon, according to the marathon website, here are my recommendations to everyone wanting to run this course strong and qualify for Boston, or achieve a personal best time.

 

Training Tips for a Successful St. George, Boston, New York, or any hilly marathon

 

  1. Practice running both uphill and downhill. My hill workouts included running steady uphill and controlled downhill, but I sometimes made the workout harder by running hard downhill at 7 minute pace to shred the quads and get them stronger for this marathon, which is not for the runners who hate the hills. The hill workouts that my awesome coach Jenny Hitchings gave me also included doing three miles at marathon pace after my hill repeats and sometimes doing a tempo right before the hill repeats. These specific workouts kept my quads pretty strong till the last two miles of the marathon.
  2. Use the recovery day and easy runs to run on  the trails, as the hills there are ubiquitous and you will train at higher elevation. Whenever I had 10 miles recovery on my schedule the day after speed workout, I tried to hit the trials and run super easy, but practice on the hills, which is quite helpful for a hilly marathon.
  3.  In the building phase of the marathon, feel free to do your long runs on the trails so that you can get your climbing legs in good shape.
  4.  For the most advanced runners who feel comfortable on the trails and who are not injury prone, although we can all get injured at any time, I would recommend doing a hilly, but not super technical 50K race about 5 to 8 weeks out before the marathon, as I have done that before another downhill marathon last year at Mountains to Beach and I felt the strongest out of all my marathons, but that doesn’t mean it will always work.
  5.  Speed workout on the hills doing 5 to 8 x800 meters on a fairly steep downhill and running back up. Try to do this workout once or twice a month, as the purpose is to beat up the quads to get them strong for the hilly course. Run hard, but controlled downhill with a good form and turnover, after which rest for 2 minutes at the bottom and then climb back up strong.

 

To sum things up, hills are runners’ best friends and we should visit them often for speed and strength.

 

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Six Fun Ways to Add Speed to Your Training and Hit Those PRs

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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:

 

  1. 10x200m with 200m recovery in between.
  2. 8x400m with 200 or 400m recovery.
  3. 5x300m, 5x500m, 5x400m ladder, which is one of Desiree Linden’s favorite track workouts, according to Runner’s World Magazine.
  4. 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.
  5. 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:

 

  1. Running 10×1 minute faster than 5K pace at about 90 to 95% full effort with 1 minute recovery in between.
  2. Running 8 to 10×2 mins with 1 min recovery in between at an effort of about 80 percent of full speed.
  3. Running 8×3 mins with 2 mins recovery in between.
  4. Running 4×5 mins with 3 mins recovery in between.
  5. 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:

 

  1. Sustained Tempo done with no break or recovery for 3 miles to 9 miles, depending on the runner’s experience.
  2. Tempo repetitions can be done slightly faster, as they include recovery, which will help clear more lactate.
  3. 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:

 

  1. Warm up for 2 to 3 miles and then do 6 to 8×30 seconds sprints uphill.
  2. 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.
  3. 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.
  4. Long hill runs, which I do quite often, as I created up to 20 mile hilly route around my neighborhood.
  5. 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.

 

 

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Running for real estate with joy! Happy feet!

 

 

 

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How to Train on Hills – The Secrets of Up and Down for a Stronger You and Racing Boston!

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“When you run hills, ideas surge their dormant heads and inspire you to pick up your mental pace.” Carmen Micsa, aka ninja

 

How many times do we see other runners brag that they had hills for breakfast and what does that mean to us runners looking to improve our form and racing times?

 

I just did this 16.8 mile run on Feb. 7th, two days before Valentine 4-mile race, where I PRed by 14 seconds, running it at 7:20 pace. My long run had various hills, which helped me practice my uphill and downhill running. My focus while running downhill was on keeping the legs under my body and not over striding. 
Photo Credit: A guy named Dave who was walking on this hill.

 

Hills Improve Our Running Efficiency and Form

 

After my Mountains 2 Beach marathon, which I ran in 3:30:59 in May 2018, I had a month of easy running, which for me due to my hilly neighborhood and love of hills, meant running hills short and long.  A few of my friends and running partners remarked that my form has improved and that I looked like a strong runner with very little upper body motion and great form. I seemed surprised until I read some articles about how hills make us stronger runners, as well as help us improve our running efficiency, economy, and our form.

 

There is also a technique to running uphill and downhill:

 

  1. 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.

 

 

  1. 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.

RunningQuarrytrailMOV

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.

 

 

  1. Longer hill workouts      One way to practice hills is to do our long runs on a hilly course. I am lucky to live in a neighborhood where hills come in all shapes and sizes, so I run them often.

 

Valentine 4-mile race, which has some rolling hills for which I have overprepared this week, doing a 16.8 mile super hilly long run, since the main goal is running a strong Boston marathon. Happy to run and represent the Arete Women’s Running Club Sacramento Chapter this year, making me a happier runner to have the support of so many amazing women runners who strive and stride for more. Photo Credit: Heather Sims

 

 

2. Hills for speed

 

To increase speed, practice running 30-second hill sprints at 5% to 10% incline on any type of terrain nearly all out. At first, start with 5 to 8 repeats and work up to 12-14. Jog 2 minutes in between repeats. Always warm up and cool down when doing hill repeats.

 

3. Hills to improve the running biomechanics

 

To practice better biomechanics, find shorter hills and do 10-15 second sprints 5 to 20 repeats, depending on your fitness and running level with jogging in between.

 

4. Specific hill workout for hilly courses, such as Boston

 

When preparing to run a hilly course, do a 2 mile warm-up, do 6 to 8 hill repeats at an effort of 7 out of 10, then run 1 to 3  miles at GMP (gross marathon pace), followed by 1 mile to 2 miles cool down. I did this workout a few times, doing the Penn hill repeats out in Fair Oaks, or doing the Hazel hill repeats close to the Fish Hatchery followed by 2 miles at marathon pace. It is a hard workout, but it certainly prepares the body to run strong on a hilly course.

 

 

No description needed. Too much joy and exhilaration running through my slice of Paradise with hills of various inclines. Love running there and finishing the run with more hills, as it is my recovery hilly route.

 

 

I remember the year I ran my second California International Marathon we had a woman in our pace group from Florida who was cursing the hills as often as we ran over any kind of hill. She was totally not prepared for the hilly marathon, which is why you want to do your homework ahead of time and avoid hill disasters.

While hills are as good for runners as eating our veggies and fruit, Jack Daniels, PhD named world’s best running coach by Runner’s World, advises to gradually add hills to your training regimen in order to avoid injuries. He also recommends doing a 20-mile long run on rolling hills five weeks out from a marathon and to stay away from downhill training during the final couple of weeks before the marathon.

 

And now that we have our hill workouts cut out, here are some popular races with net downhill that give high hopes of securing a PR or BQ (Boston qualifying time):

 

Date / Race / Net Drop / Info
Oct. 3 / St. GeorgeMarathon, St. George, UT / 2,560 feet / stgeorgemarathon.com
Oct. 4 / Wineglass Marathon, Corning, NY / 220 feet / wineglassmarathon.com
Oct. 10 / WhistleStop Marathon, Ashland, WI / 510 feet / whistlestopmarathon.com
Oct. 11 / Bizz Johnson Trail Marathon, Susanville, CA / 1,100 feet / bizzjohnson.com
Oct. 11 / Steamtown Marathon, Scranton, PA / 955 feet / steamtownmarathon.com
Dec. 6 / Cal-International, Sacramento, CA / 340 feet / runcim.org
Dec. 10 / Tucson Marathon, Tucson, AZ / 2,200 feet / tucsonmarathon.com
Apr. 19 / Boston Marathon, Boston, MA / 450 feet / bostonmarathon.org

 

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For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!

 

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New York City Marathon, My Seventh Marathon – Tips on Running and Enjoying The Largest Marathon in the World

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“The city seen from the Queensboro Bridge,” Nick says, “is always the city seen for the first time, in its first wild promise of all the mystery and the beauty in the world”.  F. Scott Fitzgerald, The Great Gatsby

 

Running two marathons in one month is not something we should do,  but since I qualified and got accepted to run Chicago and New York City marathons, which are both world marathons, I went for it, excited to run the largest marathon in the world.

 

I took this  picture the evening before the marathon, as it amused me. Indeed, New Yorkers are busy and seem in a constant rush, but they sure were the warmest and most amazing spectators on marathon day. They melted my heart with gratitude for the sport and sure carried me through tough moments.

 

Before leaving for New York, I have read as many articles about how to run well New York City marathon . Since I loved running hills, I thought I would be ready for New York and I was, but not as strong as I had imagined.

Two Days Before the Marathon – How to Enjoy New York Before the Race

 

Like most of my other friends from Sacramento, I opted for the red-eye flight, even though I can’t sleep on the plane. After a lot of fidgeting around and trying to keep my eyes shut, I had finally landed in New York, which brought back sweet and exciting memories from 23 years ago when my husband and I first came to America from Romania and landed in New York. I remember how we were both craning our necks, trying to capture New York City rise out of the clouds with its grandiose Statue of Liberty greeting and welcoming us to the greatest country in the world. This time just like 23 year ago, I could not resist the views and kept stretching my neck to capture New York City’s grandeur from the airplane. A canopy of clouds drifted and sifted over New York, but I could still see rows and rows of homes with small patches of grass and trees in the front.

As soon as I landed, I took a Lyft to my hotel to leave the luggage and head to the Expo, where I was meeting with my Sacramento friends and doing the narrated bus tour of the entire course. I was soon going to find out that the bus tour would take longer than actually running the whole course, especially for those runners making it under 4 hours, but it was great to sit back, relax, spend time with my friends, and taking pics of the five boroughs to add to my blog.

 

Meeting with my awesome Sacramento runner friends at the Expo.

 

After the tour, I got to spend time at the Expo, enjoying the energy, the international runners chirping in French, Italian, Spanish, Japanese, and so on, and all the vendors. No matter of the languages spoken all around us, we all had one thing in common: crossing the finish line of the largest marathon in the world.

 

Finding one’s name among thousands of others is always exciting and humbling.

 

Running teaches us to spread our wings wide and high and reach for the sky. Shalane Flanagan as the winner of last year’s New York city marathon.

 

It was getting late, so I went outside to get a Lyft to my hotel, which was close to Central Park and the finish line.  The first day in New York went by quickly and I can say that the New York bagels are the best.

 

The Day Before the Marathon – Carb Loading and Exploring New York City

 

Saturday before the marathon, I slept in, since I was tired from the flight and all the excitement. Around 9 a.m., I took off on an easy 3-mile run with strides through Central Park. As I ran through Central Park, not knowing which direction to go, I ended up by the finish line, which was exhilarating and brought tears of joys and gratitude to my face. I even found the Romanian flag, which made it special.

 

Born and raised in Romania, I will never forget my roots and I am proud to be a Romanian American.

 

Seeing the finish line the day before the marathon helped me visualize my own finish of New York City marathon.

 

On my way back to the hotel, I took New York’s fall colors all in, being mesmerized by the bright colors set against the backdrop of New York City’s skyscrapers. Runners ran in circles around Central Park and I was once again reminded how fortunate I was to run another world marathon.

 

Fall splendor in Central Park.

 

Fall foliage, which made many friends back home remark on the true colors of autumn on the East coast.

 

After my morning explorations of Central Park, I went back to the hotel, showered, and had lunch. The plan was to explore the Metropolitan Museum of Art in the afternoon for just a couple of hours, since I needed to keep my legs fresh for the next day.

 

The Metropolitan Museum is a must. I loved the Delacroix exhibit and the Egyptian one, but all the art is exquisite and giving so much joy to the onlookers.

 

I spent the evening in Madison Square Garden and Rockefeller Plaza, enjoying my pasta dinner, but mainly taking in the sounds of New York, the constant buzzing, the excitement, and the flashing lights all around me.  I took another Lyft back to my hotel (I only took the bus once and the rest of the time, I relied on the shared Lyft riding with others, as Lyft services are more expensive).

From what other runners had told me, I didn’t need to go so early to catch the bus or the ferry to the  start line. Although in the beginning, I signed up for the ferry, I learned that the bus was the faster option and that I didn’t have to take both the ferry and the bus. I changed the ferry option at the Convention center and opted to take the bus from the New York Public Library, which was only one mile away and easy to get by Lyft. As you can see, my travel to New York should be called Carmen’s uplifting Lyft experience of getting around places – ha!ha!

 

Marathon Day Race and Logistics

 

Even though I went to bed by 10:30 p.m. on Saturday after talking to my hubby on the phone, I still decided to sleep an extra half an hour and only get to the bus at 6 a.m. instead of 5:30 a.m., as I did not want to wait so long before my coral’s start time of 9:55 a.m. Once I arrived at the library, I was greeted by a long line of runners and had to wait at least 30 minutes to get on the nice warm bus that had no bathroom, so be prepared for an hour to 1.5 hours ride and of not going to the bathroom. Also for those anxious of not making it on time, don’t be too creative and just follow the time written on your wrist band, which nobody checked, as they only wanted to see our bibs.

 

The line for the bus at 6 a.m. on November 4th, 2018, the big marathon day.

 

On the bus, I became friends with Jaszver, a smart and super athletic guy in his 30s.  We kept talking for the entire ride to Staten Island, which took an hour an a half. My glutes were getting a little tight from sitting so long, which is why it felt good to get off the bus to another long line that funneled runners to their corresponding coral.

 

As soon as we got off the bus, soldiers with guns greeted us. They were serious and they even had to step in when some runners tried to cut the line and run to their corals.

 

After waiting in line to get to my coral and passing by runners who were wrapped up in heavy bathrobes to keep warm, which others were sitting on the ground on blankets, I made it to my coral exactly an hour before the start. The bathrooms were plenty and I had time to go multiple times to make sure I don’t have to stop on the course, which I have been fortunate to never need to go. Frank Sinatra’s New York, New York song was playing through the speakers and they soon started to announce the elite women runners first. I felt elated to be surrounded by runners from all over the world and experience the joy of running on a beautiful, sunny, chilly November day. The weather was perfect to run a marathon.

 

Right before the start of the New York City marathon before we started to walk on the Verrazzano Bridge where the start line was.

 

Before I knew it, we started to walk towards the Verrazzano Bridge, a double-decked suspension bridge connecting Staten Island to Brooklyn and then we were running on the lower part of the bridge with expansive water views all around us. The first mile is hilly, so I didn’t have to put effort into holding back my pace. The bridges and overpasses are long and pretty steep. As soon as we got off the bridge, the spectators started cheering on us. I was surrounded by runners, but I did not feel crowded. After my first mile was in the mid 9s, I started to ease into my 8 minute and high 7 minute pace. I felt great and enjoyed the sights of Brooklyn and all the old brick buildings.

 

I loved seeing different style buildings and running through New York City’s five boroughs. A unique and indelible experience.

 

Brooklyn

 

The spectators continued to treat us like rock stars and I felt good all the way till about mile 10 when I started to fall off pace by about 20 seconds, but I decided to go with it and enjoy this amazing marathon that kept me entertained and on my toes at all times.  My left calf muscle that gave me trouble at Chicago felt great this time and gave me no issues- it was my glute muscles that tightened up on me, making it hard for me to keep my faster stride. I kept digging deep, smiling, and looking forward to go over another super long and steep bridge, the Queensboro Bridge , which is the first entry point to Manhattan during the New York City Marathon. This bridge comes at mile 15 when the legs are a little tired, but at the end of the bridge, the spectators were thunderous, cheering us on and making the next miles pass by quicker. My pace was already in the low 9s, but I realized that my body gave me all it had, especially since I was running two marathons in one month.

 

An online picture of Queensboro bridge.

 

Around mile 19, I heard my name called loudly, but I thought I was delirious, or the spectators saw my name that I scribbled on my bib. Only after the marathon, did I learn that my friend Elizabeth was tracking me and cheered me on. We met at Mountains to Beach Marathon earlier this year and kept in touch through Facebook. She even took my video and thought that I was running strong, when I felt that I was barely moving trying to get to Central Park and six  miles closer to the finish line.

Mile19th_NYCmarathon

The next miles getting to Central Park felt hard, as if invisible hills kept popping out of nowhere.

 

I smiled a lot to trick my body and that helped a lot besides the most amazing spectators on the planet.

 

As you can see here, I am ahead of the woman from Sweden, who is probably thinking just like me WTH about all the rolling hills. Pic taken by the race photographers.

 

I was so excited when I finally got to Central Park running the same paths that I had run the previous day on my 3-mile shakeout run. My legs were tired, so around mile 25, I had a breakthrough and an idea to make myself run faster the way I finish most races.  As the spectators were right behind the barricades cheering us on, I started talking to them and shouted: “I love you, New York,” and the crowds went wild for me. My pace starting to pick up, not minding the rolling hills that kept coming our way like ocean waves that we had to climb on. I kept shouting “I love you, New York” all the way to the finish line, when I finished happy and not in too much pain in 3 hours and 54 minutes. I also found out later that I was 11,000 out of 53,000 runners who finished, so not too bad for such a large marathon.

 

Crossing the finish line with enormous joy. Pic taken by the race photographers.

 

Celebrating with my medal and text messages coming through from my friend Andrea and other friends. I called me husband and told him that I finished and was alive and well.

 

We had to walk another mile to get to our fancy marathon ponchos and to the food bag that they handed out to participants. All the walking around after marathon helped the recovery of my muscles.

 

New York City marathon was an indelible experience that solicited my physical, mental, and spiritual strength and gave me faith in humanity, as the spectators are like no others. My seventh marathon and my second world marathon were complete, leaving me transformed and with an eternal love and gratitude for the Big Apple City.

 

How about you? Have you run New York City marathon? Is there something you wish to share, or comment on other than “I love you, New York?”

 

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!

 

 

 

 

 

 

 

 

How to run a 3:30 marathon or faster, Marathon PR, Qualify for Boston, Runing stronger and faster, Running and real estate, Running in new places, Running Marathons, Running stronger together!, The joy of running, Tips on training for a faster marathon, vegan running

Mountains 2 Beach – 10 Tips on Running a 3:30 Marathon or Faster

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“You are as steady as a rock,” said my new friend Roz, who ran next to me around mile 12 and who told me she was originally from Vancouver, Canada, but she lives in Southern California now.

 

Preparation for My Fifth Marathon

 

Although running helps me live in the NOW and stay grounded, the moment I accomplish a big goal, I am already thinking of the next PR and I jump into action to make that happen. Last year after running my fourth marathon The California International Marathon and qualifying for Boston with a 3:40:41 time, I immediately set my sights on a faster time and goal. I told my awesome coach Robert Ressl-Moyer that I wanted to run Mountains 2 Beach Marathon in 3:30 minutes, even though I was planning on running 50K races and my first 50-mile race in April before this marathon.

“Carmen, I will be honest with you and let you know that it will not be an easy task to accomplish after doing ultramarathons, but if someone can pull it off, that’s you,” he told me. “Besides after running a 50-mile race, a marathon will seem short and if you stay uninjured, you will build some great cardio.”

The winter running schedule was packed with long runs, a marathon training run on trails, and two back to back 50K races. To my great surprise and delight, I finished third female overall in my second ultramarathon race The Chanoako  50K, put together by Total Body Fitness,  which meant that I was ready to run my 50-mile race that I was training for by running back to back 50K races.

 

On the podium! 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 and my motto in races is “Make Robert proud.”

 

My 50K races went smoothly, but my 50-mile endurance race took me 12 hours to complete running in heavy rain and mud. Yet, I persevered and recovered quickly, even though my left calf muscle was tight on me and hurt after tough workouts. I rolled, stretched, but the sports massage helped me the most to continue running and complete tough workouts and GMP (gross marathon pace) miles.  A million thank you to Natasha and Terasita with Active BodyWorks who worked on my muscles and made them happy the day of the marathon.

 

10 Key workouts, habits, and routines that helped me achieve a PR of 10 minutes at Mountains 2 Beach Marathon with my official finish time of 3:30:59 and a pace of 8:04 overall:

 

  1. Weekly 5:20 a.m. track workouts with ReMo Fitness led by our coach Robert Ressl-Moyer. My favorite workouts are ladders, such as 800, 400, 200, and my least favorite one is the Bart Yasso 800s. I did not make the goal when running them, but I knew I could sustain a pace of 7:50 to 8 minute during the marathon, so I did not worry.

 

Last track workout the week of the marathon went extremely well for me with my body starting to feel great. Although I was supposed to run mile repeats at 7:50 pace, I ran one mile repeat at 7:13 pace and felt like walking on clouds. It was smooth, effortless, and as coach Robert pointed out, my form and forward lean were great. That Tuesday,  I felt that my goal of finishing the marathon in 3:30 was definitely achievable. I was starting to get excited!

 

  1. Long progressive runs ranging from 10 to 14 miles. These were the absolute key workouts that helped me run Mountains 2 Beach as steady as a rock, as my new friend Roz remarked during the marathon. My focus when doing these workouts was to keep the miles seconds away so that I didn’t end up running too fast at the end, as my body was pretty tired from running six days a week, but resolute to achieve that PR.

 

I did not feel like doing a progressive run on my own that Thursday, but my friend Andrea Brizendine encouraged me to get it done. I also stayed focused on having super even splits so that I didn’t have to run too fast at the end;  it worked out.

 

3. Weekly strength training prepared for me by my coach and geared to make my gluteus stronger. He even designed workout A and B when I had to do them twice a week, but being so tired, I ended up doing about 10 minutes of Romanian deadlifts, kettlebell swings, planks, and so on. I also received a free hour coaching at CalFit and learned all about the machines that would work my gluteus muscles and make them happy. Running and strength training need to be balanced carefully, as a few of my friends and myself got injured from running too much and doing too much strength training. For this marathon, I was barely able to do my strength training once a week, twice with the shorter versions, but my body stayed strong all the way to the finish line. I also passed a lot of runners from mile 20 to the finish.

 

Learning how to use the machines at California Family Fitness. This one was my favorite.

 

My coach Robert teaches this strength training for runners class at the Dai Endurance studio in Sacramento, so I took the class and loved it.

 

4. Stretching, foam rolling, and doing Pilates class weekly were instrumental to my bouncing back quickly from one day to another to sustain 50 to  65-mile weeks. The gentle Pilates class was instrumental in allowing my body to stretch and be ready for more running. Kate Muir, our fun instructor, loved picking on me when she heard me moan and groan during different stretches. She said: “There is our runner friend Carmen. She can run 50 miles, but is so tight on this one.” Kate has been a passionate runner as well and was excited to hear about my running journey. Any time she drove towards the club and saw me run down the street, she would honk and waive at me.

 

I do Pilates once a week, as I love the combination of core exercises, stretches, and breathing techniques. I like it better than Yoga and highly recommend it. The Gentle Pilates class is easier on the body and includes more stretches, which made me feel like brand new after the class.

 

5.  Doing two of my long runs, a 20 and 22-mile run, on a downhill course running from Auburn to Loomis that replicates Mountains 2 Beach marathon closely. These runs got my quads strong and marathon ready. Although my 22-mile run went very well, as I hit my GMP for seven miles and finished strong, my 20-mile run two weeks before the marathon that was supposed to be 23 miles did not feel good, as my calf muscle hurt and was tight. With the shorter time to prepare for my marathon after my 50-mile race, I only did a half marathon at 7:50 pace race, where I placed third in my AG, one 18-miler, one 20-miler, and one 22-miler. I loved that I did not have to do too many long runs. I feel that a combo of 16, 18, 20, 22-mile runs suit me and prepare me well for the marathon. Although I bounce back quickly after running a 20-miler (I take a day off to swim, stretch, use the foam roll, and do Pilates), I feel that less is more when it comes to the long runs, especially because I do another mid-week medium run of 12 to 14 miles. I have done five 20-mile runs before to prepare for marathons and did not feel that they helped me as much towards the end of the race. The progressive runs and practicing my half marathon pace that made my marathon pace feel easy were quintessential to my ability to maintain a strong pace at the end of the marathon and pass a lot of runners.

 

My failed 20-mile run from Auburn to Loomis on the MandaRun course, where I had set my PR the previous year running the half marathon in 1:41:21, which also qualified me to run New York City marathon this year. That day my left calf muscle and my gluteus were quite angry at me,  so I had to stop about eight times and only hit one mile at GMP pace. Yet, I stayed positive and did not worry about this long run on tired legs.  I knew that on race day, with fresh legs, I would rise and shine ready to run from Ojai to Ventura.

 

6. Swimming, using the spa and sauna as recovery and conditioning tools. My body loves the water and I feel like a mermaid in the swimming pool, regenerating my tired body and preparing it for more mileage.

 

Water is my therapy and favorite recovery.

 

7.  Eating and hydrating well. There are no shortcuts to these two. Also as a vegan runner, I made sure to up the intake of protein on my heavy days of running, by eating beans, tofu, and drinking 20-gram organic protein shakes.

 

Carbs are great for runners and any athletes! My vegan pizza made with Trader Joe’s crust. Super easy to top with yummy veggies.

 

8. Sleeping 6 to 8 hours a night. Sleeping regenerates our bodies overnight and allows us to train harder. We should all make it a priority. Even when I had to wake up early for our Tuesday morning track workout, I made sure I took a 30 to 40-minute nap in the afternoon, especially if I didn’t have appointments with my clients.

 

9. Being in tune with my body and shortening workouts if my calf muscle was tight. For instance, my last two long runs got shorter, as I had to run 20 miles instead of 23 with about eight stops during my long run and only one mile at GMP. The last 14-mile long run was reduced to 12, although I felt much better on this run, especially because I ran with my friend Tracy who kept me good company. Most runners would have agonized about a failed long run with only 1-mile at GMP, but I knew in my heart how much better I performed in races as opposed to training runs, especially solo runs, so I continued to believe in my goal and ability to keep my 8 minute pace, or lower for the entire marathon.

 

10. And last, but not least, being on the Fleet Feet Sacramento Racing team. My coaches and teammates inspire me to reach higher and higher. We are all proud to represent Fleet Feet in races, as well as give back to the community by volunteering.

 

The three musketeers as we call ourselves. Adam, Andrea, and I after running Urban Cow half marathon.

 

Super Sunday 10K race with my Fleet Feet racing team mates- 2018.

 

As I look back to my training for my Mountains 2 Beach marathon, I can say that it was quite a ride that started in December of last year after I ran California International Marathon and continued with many long trail runs in the weekend, two 50K races, my first 50-mile race that took me 12 hours to complete because of the poor weather conditions, and my returning to speed and road running at the beginning of April three days after completing my grueling 50-mile race. Will I recommend this to anyone? Heck no! As a matter of fact, don’t try this at home- ha!ha! However, if you have the chance to run a 50K race (31.2 miles) two to three months before a marathon and you are comfortable running on trails, I highly recommend it.

7 Reasons to run a 50K race as one of your long runs for your marathon:

 

  1. It builds great cardio.
  2. It builds tremendous confidence to run a marathon and be strong at the end.
  3. Trail running works different muscles in your body and makes you stronger.
  4. Although you will run slower on trails, all the hills and challenging terrain will make you stronger and faster on the road, especially if you keep doing your speed workout at least once a week during the trail running season, which for me it is in the winter.
  5. Trail running is so beautiful and allows your mind, body, and soul to recharge from all the pounding on the road.
  6. Meeting new friends and having company for the long runs, as I belong to a few trail running groups, such as Trail Mix, Trail  Running Adventures.
  7. Recovery after a 50K race or long run is the same as running a 20-miler just one day, as the soft trails are gentler on your body.

 

I hope you can take away at least one tip that you can implement into your running and that you will always reach for more while appreciating the journey to the runner you have become today. Follow your heart and be open to the miracles and meaningful coincidences that running brings into our daily lives. One step at a time! One breath at time! We all have different journeys, but they do share one thing in common: running miles with big smiles!

 

Running strong towards the finish of M2B marathon with a big smile on my face. Running with joy!

 

Please comment back what other tips you have for running faster and steadier marathons, as well as which of the tips you will incorporate in your own training for a chance of winning a $10 Starbucks gift card. Everyone who comments on this blog will be entered into the drawing. Winners will be announced on June 15th! The clock is ticking!

 

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!