50K race and third woman overall, 50K trail race, Chanoako 50K, Long runs, Runing stronger and faster, Running and real estate, Running keeps us younger, Running stronger and faster, Sacramento real estate, Sacramento spring market, Sacramento spring real estate market, The joy of running, Third Female Overall, Ultra runner, Ultramarathons, vegan running, Vegan ultra runner

Third 50K Race, 30 mins PR, and Third Female Overall- Tips and Thoughts on Running Ultras

Leave a comment

“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.

Chanoako50K_Thirdfemale

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!

50K trail race, Long runs, Running and real estate, Running and Spirituality, Running keeps us younger, Running makes you smarter, Running Strong and Injury free, Running stronger together!, Salmon Falls 50K, The joy of running, Ultramarathons, vegan running

Salmon Falls- My Second 50K Race, a 48-min PR – The Joys of Trail Running

Leave a comment

“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.

Video_CarmenSalmonFalls_Feb24

 

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!

 

 

Buying and selling a home, Buying or selling, Contract negotiating when buying or selling a home, Life after Death, Moving, Pricing your home right, Running and real estate, Sacramento buyers, Sacramento real estate, Sacramento sellers, Sacramento spring market, Sacramento spring real estate market, Seller's market

Life After Death: A Wellness Guide for the Bereaved When Moving, Buying, or Selling a Home

Leave a comment

 

 

Photo Courtesy of Unsplash

 

Moving Forward During Bereavement

By Lucille Rosetti, contributor and writer to Runningforrealestate

 

There can be many benefits to moving locations after enduring a significant loss. A new home can offer a change of scenery and fresh start, one you can make new memories while still cherishing old ones.

 

Here are a few things to consider, if you think you are ready to relocate after losing a loved one.

 

While buying and selling a home is an action that requires a lot of thought, in order to get through it with as few headaches as possible, you should hire a qualified real estate professional.

You should then spend time researching where you would like to move so you feel comfortable embracing the added change. If possible, rent instead of buying to give yourself some flexibility in decision making, as it can take time after a loss to think clearly enough to make such a permanent commitment. Lastly, develop a budget you feel comfortable staying within both in your search and sale — and stick to it.

 

As you prepare to move, you might find the idea of packing and downsizing difficult. Deciding which of your departed loved one’s items to keep or discard is an important step in one’s grief. Keep anything you think may provide you with comfort, and when in doubt, know that you can always get rid of it later. The grieving process is different for everyone, so do what you feel is best for you.

 

If you’re reluctant to throw away their belongings, but also don’t want to keep them, consider passing them on to other family members who may enjoy having them. You can also repurpose items in a way that allows you to make your loved one feel included in your new home. This can be done by making an album out of photos instead of showcasing them throughout the house, or taking samples of some of their favorite things and creating a memory box with them.

 

Forbes magazine recommends blocking off a chunk of time in which you can focus exclusively on that single task. If it is too hard for you to take on alone, ask for help. As you go through the packing process, make sure you label everything that is in each box so that unpacking is easier on you. Use clothes, towels, bed linens, and old newspapers as an affordable way to prevent delicate items from breaking.

 

If you’re moving during the school year, chances are it will be a bit difficult for your kids. However, with the right support system in place, you can help make the adjustment smoother for them. Communicate with the school via their teacher, counselor and or administrators on any special needs your child may have as well as the context of the recent move. Find similar activities for your kids to engage in. When your children share their feelings, make sure you try to understand what they’re going through and be sympathetic even though you’re going through your own transition and change, according to The Spruce.com.

 

It’s crucial you keep an open dialogue so your kids feel they can communicate with you about how they’re coping. It may also help to encourage them to keep in touch with their friends from their old school so they don’t experience additional loss.

 

While it won’t be an easy experience, if you feel moving away from your old home will help you and your family in their grief, you should rest easy in that decision. Take the appropriate amount of time off for them to gain a sense of closure and find points of interest in the new residence that may excite them. In time, your pain will be transformed into a fond memory of your loved one.

 

 

 

Long runs, Marathon PR, Marathon running, Runing stronger and faster, Running, Running and real estate, Running keeps us younger, Running Marathons, Sacramento real estate, The joy of running, Training for your marathon, Ultramarathons

What does Running Marathons/Ultramarathons and the Myth of Sisyphus have in common?

Leave a comment

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!

Works consulted:

https://plato.stanford.edu/entries/camus/

Long runs, Marathon PR, Marathon running, Progressive runs, Qualify for Boston, Runing stronger and faster, Running and real estate, Running and Spirituality, Running keeps us younger, Running makes you smarter, Running Strong and Injury free, Running stronger and faster, Sacramento real estate, Swim, The joy of running, Triathlon Training, Uncategorized, vegan running

17 Life Lessons I Learned from Running in 2017

Leave a comment

“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

 

  1. 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.

 

2. Let aqua jogging be thy medicine!

Although we runners believe there is no such thing as swimmer’s high, swimming is one of the best methods to recover from an injury. I did different pool jogging intervals to keep my cardio fitness up and the tendon loved the gentleness of the water. http://running.competitor.com/2014/07/training/cross-training-101-swimming-for-runners_82017

 

 

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!

 

 

 

 

 

 

 

 

Marathon PR, Marathon running, Progressive runs, Qualify for Boston, Running, Running and real estate, Running keeps us younger, Running stronger and faster, The joy of running, Training for your marathon, vegan running

Fourth Marathon – Big PR and My First Boston Qualifier- Thoughts, Tips, & Insights about running marathons faster and stronger!

Leave a comment

“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.

 

VideoofmyBQ_Dec317

In looking back at my fastest marathon to date, I realized that there were three ingredients to my big PR and qualifying for Boston.

 

  1. 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!

 

 

BibBoards, Innovative bib holders, Running

BibBoards Gets Rid of Pins for Runners, Cyclists, Ironman, & Other Athletes

Leave a comment

 

Runners, cyclists, ironman, and other athletes fasten your seat belts for the new fastener in town: BibBoards. The innovative company BibBoards has come up with a brilliant and practical solution to getting rid of the dreaded safety pins used to hold the bibs in place during races.

 

After having discovered them through an ad on Instagram, I immediately decided to order the BibBoards with the message Keep Calm and Run on.

BibBoards are an innovative and practical solution to safety pins. So light and easy to use.

 

The small, round four plastic bib holders are quite practical and easy to use. The smooth and flat top part of the fastener needs to be removed and attached to the bottom round part by holding the fabric in between. The light, small plastic bib holders are so comfortable that once they are on, you forget they are there.  Not only will BibBoards eliminate all the unwanted holes on your racing T-shirts and shorts, but they can also work as marketing and advertising.

 

As the founder, broker, and CEO of my real estate company Dynamic Real Estate, I love the fact that I can promote my business to my runner friends and the running community. The second time I ordered BibBoards, I customized them with my company’s name, Dynamic Real Estate. Furthermore, at the clever suggestion of one of the co-founders, my next order will also be customized with the name of my blog www.runningforrealestate.com and a runner’s image.

 

The ability to customize the BibBoards is quite beneficial to business owners, as they will get a lot of exposure for a reasonable amount of money spent. What if the business owner is not a runner, or not connected to the running community? Even better, because using BibBoards gets them an instant like from the running community and helps them establish new business connections.

 

Wearing my BibBoards at the start of the MandaRun half marathon. We ran from Auburn, CA through Penryn, Newcastle, all the way to Loomis. It was a great course and experience. I’m sure racing with my new BibBoards helped me focus on keeping calm and steady throughout the race.

 

On Sunday, Nov. 19th, I used the first set of BibBoards for the first time during my MandaRun half marathon, where I ran my fastest half marathon in 1:41:21 at a 7:45 pace. I loved having my BibBoards on the racing team shirt, even though I lost the top part of one of them I loved having my BibBoards on the racing team shirt, even though I lost the top part of one of them and had to use a safety pin.  During the race, especially the hilly part, I used the message on the BibBoards to stay consistent and run another PR. I enjoyed applying the message of “keep calm and run on,” because it gave me confidence and helped me finish strong.

 

 

I finished third in my age group, so I’m displaying my BibBoards and my two medals. It was a great day!

 

After my first experience with the BibBoards, here are my 10 top reasons to make the switch from safety pins to this new and innovative alternative:

 

  1. Convenience.
  2. Ease of use.
  3. No hassle.
  4. No safety pins to pick up and collect at various races.
  5. No holes, or damage of your favorite clothes, saving you money in the long term.
  6. BibBoards can become an instant ice breaker in conversations with new runner friends.
  7. BibBoards can be your new company’s PR assistants when friends and people you meet ask you about the message on the top of the bib holder. In my case, I get to market my running blog and my real estate company.
  8. BibBoards are an innovative and useful way to hold your racing bibs, whether running, cycling, or doing an Ironman for adults and children.
  9. BibBoards can be inspiring, depending on what message you choose to have on them.
  10. And last, but not least, BibBoards are the best new way to keep your bib in place during the race!

 

While running gives us so much satisfaction on its own, it is sure nice to keep those racing bibs secure and make racing more fun, so go ahead and pick your BibBoards. Be an innovator! Be inspiring! No more holes in your training, or your favorite racing apparel. Let’s become whole with no hole – just the pure joy of being outside running, cycling, doing a triathlon, or an doing an Ironman.

 

For more info on ordering your own BibBoards, please go to their website at www.bibboards.com.

 

 

 

 

 

 

 

 

Healthy eating and stronger running, Long runs, Marathon running, Runing stronger and faster, Running, Running and real estate, Running keeps us younger, The joy of running, Training for your marathon, Uncategorized, vegan running

What the Beets? Why Every Athlete Should Make Beets Part of Their Weekly Menu

Leave a comment

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:

 

  1. 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?

 

To try this recipe and cook the same vegan borscht that my friend Andrea shared with me, please go to https://natashaskitchen.com/2013/05/18/easy-superfood-red-borsch/

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!

 

 

Biking and Running for Stronger Body, First Triathlon, First Triathlon- Do's and Dont's, Perfect workout for strong running, run, Runing stronger and faster, Running, Running and real estate, Sacramento real estate, Triathlon Training, Vegan Biker, vegan running

Swim, Bike, Run – Why Every Runner Should Do a Triathlon!

2 Comments

It’s been more than a month since I have completed my very first triathlon The Women Only TRI put together by Total Body Fitness. To my great delight, I finished third in my age group mainly due to my strong 3-mile run at the end, when I passed more than 20 women. The running was definitely my forte, but I loved the swim and biking, too. The best part about The Granite Beach Triathlon held close to my home was that my body felt stronger and not too tired all throughout the race.

 

Arriving at least an hour early before the triathlon starts gives you a good spot for your bike and plenty of time to prepare.

 

I did not read much about preparing for my first triathlon (read some great tips), but have received free training and amazing advice from Dusty Dustyn, the head coach of Women’s Cycling Program at Total Body Fitness, Bill Driskill , one of the owners and founders of Total Body Fitness, Tiffiny Ferrell, one of the awesome swim coaches , and running coach Henry Hawkins, who gave me the best and hardest track experience that included squats, lunges, push-ups, and dips in between our 400-meter repeats.

 

SWIMMING

 

During my training for the triathlon, I have practiced my swim more than the biking to feel confident in the water and not too slow. Once my swim portion started, the Folsom Lake waves lifted and cradled me against them. My swim turned into a negotiation with the lake and its brownish water. As I chopped the waves next to other triathletes’ arms, legs, and bright swim caps, I realized that less was more, so I relaxed into my strokes. Soon, my elation grew when I realized that the swim felt effortless.

 

Photo credit: Charlie Joyce. My good runner friend and real estate client Christina Joyce  and I right before the start of our swim. She told me that I inspire her and that since I was doing the TRI, she also decided to sign up. Good peer pressure, right?

 

My body turned into a vessel of joy, hope, and determination. My arms were in unison with the underwater world, carving and parting the water, as if slicing a cake in even portions. The waves made by all the women swimming around me turned into my self-propelling device, which made my swimming relaxed and easier than I had expected. My only worry was the second white buoy and the turn towards the shore. After I passed the buoy, I deviated a little, but made my half a mile swim in 24 minutes. I used my slippers to run faster to the shore,  just like Total Body Fitness experienced trainers taught us when we practiced our transitions.  I still could not believe how fast and effortless the swim portion had been. Was my swim a levitating, floating dream, or was I really done? The cheers from the spectators and the calling of my number by volunteers meant that I was done and that it was pedal time!

 

BIKING

 

The transition to biking took a little longer than 2 minutes, because I quickly changed into my running shorts to avoid chaffing. I used the towel as a shield, while avoiding any wardrobe malfunctions. I also put my racing team T-shirt on top of my wet bra after which I quickly put my socks on last – they were already rolled up, which was great advice from one of our Total Body Fitness instructors. I was trying to get out of the transition area as quickly as possible. I still managed to take a bite of my banana that was in my small triathlon bag and grab a fruit bar to eat on the bike . It seemed that everyone around me just hopped on like grasshoppers hunched over the handlebars of time on their super fast bikes. Finally, helmet on, I took off and promised myself to catch some of  these fast transition women on the hills.

I started to pedal and felt the rush of freedom that comes from having a good clip on your bike. The hills showed up fairly quickly. I knew that they would be my friends and that I would pass a few women on  the hills. Although I felt stronger than many women on the hills, I still felt nostalgic thinking of my dear father who bought me the first bike and taught me how to ride it when I was seven years old back in my home country Romania. Soon, I was riding and crying not because of the hills curving and bending in a maddening rhythm that cooler September morning. I was crying when I realized that the gaping hole in my heart was still there along with my longing for my dear dad, who once again was smiling upon me from Heaven. I started to sob when I realized that my father was there with me, guiding me gently upon the hills that seemed to multiply, especially because we had to do the same loop twice. I even worried that I went too many laps, but when I reached the volunteers the second time, they flagged me towards the finish of the bike portion. Yay!

 

RUNNING

 

After I set my bike on the rack, I dumped the clip-on shoes and put on my Nike Wild Horse trail running shoes with elation and renewed energy. I took a quick bite of my banana and ran as quickly as I could. My legs were not tired, or sore, so I knew that I had to catch up with as many women who were already running as possible. One of my friends and volunteers took my picture while speeding towards the trails. I needed to push hard, since the running portion was only three miles. Soon, I heard myself saying: “on your left,” quite frequently. By the time I reached one mile and some hills came up, I had already passed more than 10 women who were ahead of me. I kept going strong and focused on passing as many runners as possible. I felt great and so happy to finally get to my favorite portion of the triathlon. My feet felt the dirt, the earth, the roots, the rocks, and they were happy. By the time I reached the finish line of the run and the triathlon, I knew that I had done fairly well and that I had chances to finish in the top three in my age group.

 

At the end of my triathlon elated and happy that I conquered a new challenge.

 

I was right! I finished third in my age group during my very first triathlon. I knew the run had been my forte, but my swimming and biking have also come together for me. I had conquered a new challenge and discovered a big secret: triathlons are much gentler on the body than racing a half marathon, for instance. The body gets worked differently during the three events. As long as one has enough determination, grit, and positive attitude towards triathlons, there will be a successful and happy ending.

To TRI, or not to TRI, runners? That is the question! You guessed the answer: to TRI for stronger bodies and minds, to live life in a challenging and meaningful way, and to say that you tried the TRI and have succeeded!

 

A collage of joy during my first triathlon. Many thanks, Total Body Fitness for putting together such a great event.

 

 

Veni, vidi, vici, or I came, I saw, I conquered! I was proud of finishing my first triathlon, making new friends, and even placing in my age group.

 

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!

 

Buying and selling a home, Contract negotiating when buying or selling a home, Home inspections, Real estate, Running and real estate, Sacramento buyers, Sacramento real estate, Sacramento sellers

Important Real Estate Question Answered for Buyers and Sellers – Sacramento Hot Real Estate Market

Leave a comment

“How is our Sacramento real estate market?” is a question I get quite frequently when talking to friends, past and new clients. Before elaborating on this question, I try to start with a simple answer, such as : “Well, it is a seller’s market right now.” This straight forward statement is immediately understood, but oddly enough, I have come across seasoned agents who still do not explain our purchase agreements to their buyers correctly and honestly.

 

One of my listings that I have sold for my sellers in three days with multiple offers. Yet, the buyer asked for $5,000 credit for repairs following the home and pest inspections, even though the repairs were quite minor. Their intention was to renegotiate on the price after the inspections, which should not be a buyer’s focus or hope when making an offer.

 

I have recently sold properties in Auburn, Rancho Cordova, Carmichael and acted as the listing agent, meaning that I represented the seller. On all the listings, I received offers at or above asking price with no mention about repairs on them, which is why I want to answer and clarify the following question for future homeowners, as well as sellers.

 

  1. Is the seller obligated to do repairs for the buyer after buyer’s home and pest inspections to name just a few?

    The answer is: NO. The seller can certainly choose to do some repairs, all, or no repairs based on the “as is” clause, or paragraph 16 that is in our contracts. Yet,  most selling, or buyers’ agents do not bother to explain this clause to their buyers, who will get upset and frustrated later, if sellers do not agree to do repairs.

16. CONDITION OF PROPERTY: Unless otherwise agreed in writing: (i) the Property is sold (a) “AS-IS” in its PRESENT physical condition as of the date of Acceptance and (b) subject to Buyer’s Investigation rights; (ii) the Property, including pool, spa, landscaping and grounds, is to be maintained in substantially the same condition as on the date of Acceptance; and (iii) all debris and personal property not included in the sale shall be removed by Close Of Escrow.

With older homes there are more items that home inspectors point out on their reports. However,  our purchase contracts are written as is. You can always try to negotiate, but sellers do not have to agree.

 

The moral of the story for buyers and sellers:

 

  1. Buyers – Do not expect the sellers to bend over backwards to do repairs, or offer a credit. Be reasonable if you do ask for repairs and evaluate the repairs needed before making an offer in case sellers will not agree to do these repairs after your inspections.
  2. Sellers – I hope you will work with an agent who will fight for every dollar on your behalf and who will not make you do unnecessary repairs, especially if you are selling your home at a great price and have had multiple offers. Have your agents negotiate on your behalf, and feel free to refuse doing minor/petty repairs that come across on the famous, or most precisely, infamous Request for Repairs form. Yet, be flexible with repairs that are major or safety items, as it is not always easy to start with a new buyer and it will definitely delay the close of escrow.

 

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!

 

Buying and selling a home, Real estate market outlook, Running and art, Running and real estate, Running tours, Sacramento real estate, Seller's market

Sacramento Real Estate Developments & Our Thriving Art Community – Art Meets Real Estate

Leave a comment

With the continued growth of our real estate market and prices climbing, Sacramento is still affordable especially for Bay area buyers who agree that Sacramento is a thriving community with great nightlife, according to some Bay area newspapers, a flourishing art community, and an amazing bike trail system for various recreation purposes.

Staff writer Ben van der Meer of the Sacramento Business Journal has recently come to our Sacramento Association of Realtors  and talked about future developments happening in Natomas, Folsom, and, of course, downtown.

 

Grateful to listen to a wonderful presentation at our monthly broker meeting held at Sacramento Association of Realtors.

 

Sacramento’s Real Estate Projects

 

  1. Natomas has 3,000 entitles, but unbuilt homes.
  2. Folsom will have a 6,900 new units being built . The Folsom plan will add about 350 homes a year.
  3. Rancho Cordova will also build 6,700 homes with a master plan being developed that would add about 12,189 new homes. Rancho Cordova has the advantage of being close to the Lightrail.
  4. Downtown has 2,200 entitled or under construction units.
  5. Sacramento has a lot shortage with a supply of about 5,700, which is approximately a year’s worth.
  6. J St- 11-story project in midtown with 175 units being built, some as small as 440 sq. ft.

 

Some of the building projects.

 

Despite all these great new building projects, staff writer Ben van der Meer pointed out that new housing supply will continue to stay slim, which creates a shortage of new listings and inventory.

 

Sacramento’s Wide Open Walls – Art Meets Real Estate

 

Another reason to be excited about our Sacramento real estate market and all the new projects is the Wide Open Walls new murals that adorn Sacramento’s old and new buildings. With more building and development, the art movement is evident. More than 50 local, national, and international artists have produced some amazing art, using various techniques, such as spray painting.

 

A poignant and suggestive art mural and portrait of a child.

 

Along with enhancing the cityscape, Sacramento Congresswoman Doris Matsui said a thriving arts scene can be an economic driver for the city.

 

Portrait of Lady Gaga on the Golden One building, where I recently saw her in concert. Gaga-ism at its best done by Southern California artist Christina Angelina.

 

I was lucky to take the Wide Open Walls running tour done by one of my fellow runner friends Jenn Kistler-McCoy and organized by our best local running store Fleet Feet. Jenn is the founder of Sacramento Running Tours. She leads walking and running tours of our beautiful city and has tremendous energy, passion, dedication, and knowledge about Sacramento’s culture and history.

 

 

A collage of the art murals reflecting different themes, artists, and painting techniques. A feast for the eyes, heart, and soul! Sacramento moooves us with its sophistication – not a Cowtown anymore!

 

 

Due to the constant developments and our growing art movement, Sacramento will continue to be a wonderful place to live a lot more affordable than the Bay Area, so let’s be proud of our buildings – inside and outside with all their stories and adorning art.

 

 

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!

Long runs, Perfect workout for strong running, Progressive runs, Running, Running and real estate, Running stronger and faster, The joy of running, Training for your marathon

5 Ways Progressive Runs Make You Stronger & Faster

1 Comment

Ever since I became a runner, I held onto the false belief that I had to run strong in the beginning while having fresh legs and just try to  keep steady at the end, which almost never happened, as I normally slow down. My preconceived ideas about running this way changed due to my amazing and super positive running coach Robert Ressl-Moyer, who provides me with a personalized training plan and who made me excited about progressive runs and hill workouts.

I am very lucky and grateful to have two excellent coaches for my upcoming California International Marathon that I will run on Dec. 3rd trying to qualify for Boston: our Fleet Feet Racing team coach, Chad Worthen, whose marathon personal best of 2:22 in 2002 qualified him for the 2004 U.S. Olympic Trials in Birmingham, AL and who is an outstanding athlete and coach training over 200 athletes, and Robert, a terrific marathon and ultra-marathon runner, who finished the San Francisco Marathon 10th overall in 2:46:45 in July this year.

 

My training friends’ smiling faces after a tough hill workout. Coach Robert Ressl-Moyer is in the back right behind us, encouraging us with every hill and sending us the message that we can strive for more in our training. His positive and personalized training method has me working harder than ever.

 

What are progressive runs? First, let’s look at the definition of the word progressive, as I am sure you would want to become a more progressive person and runner.

Progressive means:

  1. Favoring progress.
  2. Making progress and moving forward.
  3. Continuous improvement.
  4. Relating to progressive education.

When applied to running, we all understand that progressive means increasing speed with each mile that we run. We start slower and we make each mile faster. When applied to life, being progressive simply helps us become more open to changes. Additionally, we don’t mind making sacrifices to constantly improve physically, emotionally, intellectually, and spiritually.

Until this month, progressive runs meant running three miles faster, which did not seem too hard to do. Yet, when I received my new training schedule from Robert and saw progressive runs of 10 to 12 miles, I cringed. I did not think I could execute them, but being the problem solver that I am, I immediately jumped into action and turned on my Strava to talk to me every half a mile so that I can adjust my pace. That made me feel a little better, especially since I have difficulty staying at a slower pace in the mid 9s. My tendency is to run faster, so starting slower and increasing the pace for so many miles was definitely new territory, but I was ready for the challenge.

Today, on the bike trail I executed my 10-mile progressive run perfectly, even though I had to constantly adjust my pace, as I kept running too fast. I started the workout with a positive mindset at 9:50 pace and worked down all the way to 7:44 pace, feeling like a sculptor who chisels a piece of wood to give it the perfect shape.

 

The challenge was not to run fast at the end; it was to keep steady and slower for the first 6 miles. Progressive runs require great discipline! Good for the body and the mind.

 

Hitting my 5 miles of the progressive run and realizing that I was feeling great and ready for more fun.

 

As I kept running and counting down the miles, I realized that this 10-mile progressive run is a perfect training tool for half marathons. I loved it and continued running and writing in my head as I often do.

Here are the five reasons why progressive runs make you stronger and faster:

 

  1. They help you hold onto your pace, or even run faster on race day.
  2. They prepare the body to run stronger when fatigue kicks in.
  3. They increase mental toughness in runners of all levels and abilities.
  4. They help you tune in and feel the pace.
  5. They turn you into a more disciplined, patient athlete and human being.

Next adventure: doing a 12-mile progressive run.

For more info on running, training programs, or hiring a coach, feel free to check out Fleet Feet store, as they have the right training for everyone.

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

 

Biking and Running for Stronger Body, Running and biking, Running and learning new things, Running and real estate, Running keeps us younger, Running Strong and Injury free, Sacramento real estate, The joy of running, Triathlon Training, Trithlon training, Vegan Biker, vegan running

Why Every Runner Should Do a Triathlon to Become a Stronger & More Well-Rounded Athlete

Leave a comment

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.

https://www.trainingpeaks.com/blog/using-brick-workouts-in-triathlon-training/

According to Chris Carmichael, there are various type of Brick workout, which he describes in his article.

http://trainright.com/get-it-together-with-brick-training/

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

 

  1. Excellent cross training exercises and routines.
  2. The two sports help work and train different muscles in our bodies.
  3. Reduced risk of injuries.
  4. Increased cardio fitness.
  5. 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!

 

Running and Depression, Running makes you smarter, Uncategorized

The Science Behind How Running Can Make You Smarter, Happier, and Get You Off Medications

Leave a comment

I have recently turned 44 years old and have received an inspiring and informative book as a birthday present entitled Spark by John J. Ratey, MD from which I will quote frequently for this blog. I started to run at 42 and I can honestly say that my running turned me into a smarter, more focused, more tolerant, more emphatic, more resilient, and definitely more punctual person.

 

Picture from one of my first 2-mile runs in March, 2015.

 

The same year I started to run in 2015, I also completed my first marathon, California International Marathon in 4:13.

 

At the time, I was only concerned about my cardio workout and getting stronger in tennis, a game I have played for more than 22 years. Unlike other runners who got into running to lose weight, beat depression, control their ADHD disorders, or to deal with the loss of a loved one, my story is quite ordinary. I wanted to balance my exercise regimen and increase my fitness level to be a better and stronger tennis player. Tennis was love for me and it will always give me joy. I even published a book entitled Change Your Grip on Life Through Tennis, which you can purchase by clicking on the link.

At one of my book signings.

 

KEY POINTS FROM SPARK:

  1. In October of 2000 researchers from Duke University made the New York Times with a study showing that exercise is better than Zoloft at treating depression.
  2. Serotonin is called the policeman of the brain, because it helps keep brain activity under control. It influences mood, impulsivity, anger, and aggressiveness.
  3. Dr. Ratey states that “going for a run is like taking a little bit of Prozac and a little bit of Ritalin, because, like the drugs, exercise elevates these neurotransmitters. Therefore, with this new power to change your brain, all you have to do is lace up your shoes.”
  4. Regular aerobic activity, such as jogging, running, rowing, swimming, biking, tennis calms the body. Moreover, Dr. Ratey points out, that exercising is predictable and controllable, which gives a sense of self-confidence.
  5. Exercise also boosts dopamine, which improves mood and feelings of wellness and jump-starts the attention system.
  6. Although walking is good, jogging or running is better if your body can handle it. Getting the heart rate up for twenty or thirty minutes is key.
  7. Exercise helps rewire our brains. Moreover, when exercising with others the key is on the social connection to others.
  8. Having depression increases the risk for dementia, so why not prevent that by taking a brisk walk, doing a Zumba class, running, etc.?
  9. Challenges and learning new things are important, because they boost our resilience.
  10. Exercising puts you in control of your mood, your day, so go ahead and use it as much as you want without any side effects other than well-being, calmness, joy, and satisfaction after a job well-done.

To sum things up, exercise is the ultimate drug that works wonders and has no side effects, other than a general feeling of joy.

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

 

Long runs, Running, Running and real estate, Running and Spirituality, Running in new places, Running keeps us younger, Sacramento real estate, The joy of running, vegan running

Making Long Runs in New Places, Towns, & States Fun, Enriching, & Memorable!

2 Comments

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!

Buying and selling a home, Real estate, Running and real estate, Sacramento real estate, Sacramento sellers, Sacramento spring market, Sacramento spring real estate market

Top 10 Tips to Tidy Up and Sell Your Home for More

2 Comments

Most sellers getting their home ready for the market have consistently heard one word from their agents: declutter. Why is clutter bad? It obstructs the view for your potential buyers, as well as it diminishes the size of the house. The solution to sell for top dollars and not hear about clutter anymore is outlined in a great and practical book I read recently.

I found many answers to this question by reading New York Times Best Seller The Life-Changing magic of tidying up – the Japanese art of decluterring and organizing.

The author of this practical and powerful book is diligent to point out why people fail to declutter their homes using old methods of cleaning and organizing,,

 

TOP 10 TIPS TO TIDY UP & DECLUTTER

 

The book inspired me to get rid of too many clothes I don’t wear, like, or need anymore.

Here are my favorite top ten tips from Marie Kondo’s book, which I have enjoyed reading and has taught me a lot about cleaning, organizing, and decluttering, which I will apply to my own home.

  1. Kondo starts her book by pointing out that changing one’s habits depends upon changing one’s way of thinking.
  2. Her statement: “If you tidy up in one shot, rather than little by little, you can dramatically change your mind-set” has come as a revelation, but also as an obstacle to people who really have a lot of stuff.  Kondo adds that by using this method, people are able to keep their space clean afterwards.
  3. Storage methods provide superficial answers to the clutter, so get rid of things and don’t focus too much on storing and re-storing.
  4. Another new concept to me, was tidying by category and not location/place.
  5. If we need to understand clutter and declutter, we need to apply Kondo’s astute remark to our daily lives and activities and really start discarding and disposing of things, instead of worrying that we might need them one day. Kondo says in her book: “Effective tidying involves only two essential actions: discarding and deciding where to store things. However, discarding comes first.”
  6. How does discarding work? Kondo believes that every item that does not bring us joy anymore needs to be discarded, unless we really use and need that object. When discarding, clothes are the easiest to deal with and photographs are the hardest. With this in mind, Kondo suggests that the order or sequence to tidying up should be: clothes, books, papers, miscellaneous items, and mementos.
  7. Since discarding makes tidying up a smoother process, Kondo says: “to truly cherish the things that are important to you, you must first discard those that have outlived their purpose.” Great lesson to follow!
  8. Get rid of “Just because,” Kondo points out, which means that people live surrounded by clutter and things they don’t need out of fear that one day they might need them.
  9. When it comes to disposing of sentimental items, Kondo remarks that we cannot live in the past. Instead, the joy and happiness come from living in the NOW moment.
  10. And last, but not least, decluttering and tidying up, according to Kondo means to reset your life and settle your accounts so that you can take the next step forward.

 

As wonderful as this book is, sellers need to know one thing: declutter should not be a dreadful chore, even though it is not easy to tidy up. Instead, declutter should be a  means to attract more joy and  more buyers willing to pay top dollars for a tidy house that will be appealing and attractive.

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

Long runs, Marathon running, Running, Running and real estate, Running keeps us younger, Running stronger together!, The joy of running, vegan running

10 Reasons Buddy Runs are Fun, Interesting, and Challenging!

2 Comments

“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

 

  1. Running is a social experience and making new friends who love running as much as we do makes running much more enjoyable.
  2. 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!

Buying and selling a home, Real estate, Running and real estate, Sacramento buyers, Sacramento spring market, Sacramento spring real estate market, The joy of running

Running for Real Estate – 10 Tips on buying a home sight unseen!

7 Comments

When I first came up with the name of my blog, I felt pretty good about it and even gave myself a pat on the back for it. How appropriate! I love real estate and running, so running for real estate was created.

RUNNING FOR REAL ESTATE

 

Last weekend, I had the chance to literally run for real estate. I ran from home to a house in Carmichael that one of my out of town buyers was very interested in. I put my MLS key inside the pocket of my water hand held bottle and off I went all giddy at the thought of putting the title of my blog into practice. I felt like an inventor who is about to test his/her own creation after all the hard work that went into it. I felt like being a runner and real estate broker with a bigger purpose. I felt like a super efficient business woman mixing work with running. It was great to be able to do that.

Once I arrived at the house, I took a great video of the neighborhood and the house for my pre-approved buyer who was looking to move to Sacramento.  Later that day, we made an offer on the house, but the buyer did not accept the seller’s counter offer, so we’re looking for other homes.

Speaking of running, good shoes are always a necessity. My company Dynamic Real Estate is the proud sponsor of Soles4Souls and we collect shoes that get sent out all over the world. Many thanks to everyone who donated and please keep the donations coming so that people all over the world can explore their environment in their new shoes.

 

10 Tips on buying a home sight unseen:

 

  1. When buying rental properties, it is easier to buy something based on capitalization rate, as it is all about return on investment. Thus, having your agent take a video of the area/neighborhood and the house will be enough to help you with the purchase.
  2. Videos can be great, but doing your own research regarding the neighborhood, schools, freeway access, shopping, public transportation, and parks is key when deciding to make an offer on a house that you have not personally seen inside.
  3. Make sure your agent is honest and can share his personal opinion about the house, as if he/she were to purchase the house for themselves.
  4. Ask your agent the following question: “Would you purchase the house if you were me?” “Why? Why not?”
  5. Ask more questions about the location of the house, such as busy street, proximity to shopping, transportation, etc., because the video is just not enough  in making the decision.
  6. If making the offer first and then seeing the house inside once the offer has been accepted, which is not recommended for buyers planning to live in the house, unless they are very familiar with the neighborhood and floor plan, be open-minded. Reality is sometimes different than a short video.
  7. If making an offer on a house just like I helped many international and out of state investor buyers without seeing the house till after close of escrow, make sure you obtain a thorough home, pest, and roof inspection to know what’s in store for you. Even with those inspections, there might be items such as the roof, or heating and air that will require work, so be prepared for future repairs/remodeling.
  8. Make sure you hire a good property management company that will get you a good tenant and help with the maintenance and repairs.
  9. Arrange to see your investment property shortly after close of escrow if possible. I helped my mom buy a house this way in Savannah, GA and she only got to see the house a year later. Luckily, she liked the house and was happy with her investment property.
  10. Enjoy the adventure and find trustworthy professionals who can help you purchase the right property.

 

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

Running, Running and real estate, Running and Spirituality, Running keeps us younger, Solo running, The joy of running, Uncategorized, vegan running

10 Ways to Make Your Solo Runs Fun, Interesting, and Challenging!

Leave a comment

“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.

https://www.youtube.com/watch?v=ow3SAkci4DI

 

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.

  1. Turn your solo run into that much needed mediation in motion, which is why it is good to leave the headsets behind sometimes.
  2. Listen to interesting podcasts that you like, which feels like running together with an intelligent, fun,  and well-read friend.
  3. 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.
  4. 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.
  5. 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.

 

  1. Running alone is the gift of solitude and peace that your soul needs on a weekly basis to recharge itself.
  2. 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.
  3. 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!

 

Buying and selling a home, Condos and townhomes, Pricing your home right, Real estate, Running and real estate, Sacramento buyers, Sacramento real estate, Sacramento sellers, Sacramento spring real estate market, Seller's market, Uncategorized

Sacramento Hot Real Estate Spring Market – Difference between a Condo and Townhome

Leave a comment

With our Sacramento real estate market getting hotter, many first time buyers and investors will turn their interests to condos and townhomes for a few reasons: they are more affordable, require less work, as some of the exterior and roof repairs are covered by the Home Owner’s Association, and offer more security features, especially the gated ones.  When I showed a condo to my cash investors last week, they asked me: “What is the difference between a condo and townhome?” Excellent question!

Just listed! Great condominium close to Sac State, Arden Fair Mall, and downtown!

 

CONDOS AND THEIR FEATURES

According to the article below from Realty Times,  “a buyer of a condominium owns his or her individual unit, plus a percentage of the surrounding property, including land and any amenities on the property (The word “condominium” is Latin, meaning “common ownership” or “common control”).

http://realtytimes.com/archives/item/20020-20000629_condotwnhome

  1. The condo shares more common areas.
  2. Common areas include stairs, driveways, walkways, hallways, parking lots, and Home Owner’s Association amenities, such as pools and club house.
  3. Only few condos have garages; most of them have shared carports.

TOWNHOMES AND THEIR FEATURES

 

As opposed to the condo, the townhome has a very distinct characteristic: owning the ground underneath the unit and having their own roof. Additionally, some townhomes look like a detached home and have garages, which is not that common with condos.

When I first got into the business, my first sale was a condo and then I kept selling quite a few others, so my nickname was “the condo queen.” I learned about each condo complex and sold a few townhomes, too. I am helping one of my clients who bought this condo with me 17 years ago. She used it as a personal residence and then turned it into an investment property. Thus, condos or townhomes can make great financial sense in a hot market, in which it might be hard to buy a home.

For more info on my new condo listing, check out the virtual tour, and feel free to call me for a viewing. This one will go quickly!

http://1520hoodroad.ihousenet.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!

Biking and Running for Stronger Body, Healthy eating and stronger running, Marathon running, Running and biking, Running and real estate, Running keeps us younger, The joy of running, Vegan Biker

5 Reasons Why Running and Biking Make a Great Cross-Training Team

Leave a comment

“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:

  1. Biking is a fast and great way to do intervals and hills with less pressure on our body.
  2. Biking can be done during a class indoors no matter what the weather is like, or outdoors for more sunshine and vitamin D.
  3. 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.
  4. Biking will build up your stamina and endurance, as well as provide excellent cardio benefits.
  5. 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!

 

Healthy eating and stronger running, Long runs, Marathon running, Running and real estate, Running keeps us younger, Running Strong and Injury free, Sacramento real estate, The joy of running, Training for your marathon, vegan running

5 Worst Running Injuries I had in My First Two Years as a Runner and What You Can Do to Prevent Them

2 Comments

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.

Do You Have Peroneal Tendonitis? Here is How to Fix it

http://www.healthline.com/health/fitness-exercise/peroneal-tendonitis-stretches#2

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.

http://running.competitor.com/2014/07/injury-prevention/the-top-5-most-troublesome-running-injuries_11316/4

 

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.

http://www.mensjournal.com/expert-advice/how-to-recover-from-running-injuries

 

CARMEN’S 20 HEALING METHODS FOR THE ABOVE-MENTIONED INJURIES AND ADVICE:

 

  1. Listen to my body and address the issue promptly.
  2. 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.
  3. Read about the injury and take action to heal the body while running, if safe to run.
  4. Changed the type of shoes I wore and currently run in the Nike Lunar Glide 8, which are better for my feet.
  5. Changed my running shoes every 400 miles to avoid injuries.
  6. Rolling my foot on a tennis ball daily and often while working at my desk to get rid of Plantar Fasciitis.
  7. Using the foam roll often and doing different Yoga stretches.
  8. Doing weekly core and strength training exercises, such as squats, lunges, kettle bell swings, bridges, and so on.
  9. Doing hills to strengthen my body, especially my gluteal muscles.
  10. Running much slower on my recovery days to allow my body to fully recover.
  11. Running with friends to keep myself accountable.
  12. Using the sauna to loosen up the muscles and recover well from tough workouts.
  13. Using the Epsom salt baths after long runs.
  14. Not running the day before a race and especially before a marathon.
  15. Using the chiropractor once to realign my body.
  16. Using the acupuncture and common sense to heal the tendon.
  17. Not taking Levofloxacin or Ciprofloxacin antibiotics, as they can weaken the tendon and ankles, leaving one more prone to injury.
  18. Talking to other runner friends and asking for their advice.
  19. Staying humble.
  20. 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:

 

  1. 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.
  2. Strengthen my muscles more.
  3. Do more stretches after my runs and ice more often at the first sign of soreness.
  4. Give up racing, if a small nagging injury is present and wait to be totally healed.
  5. 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.
  6. 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.
  7. Incorporate aqua jogging and biking into my weekly workouts for cross training and getting the body stronger.
  8. Listen to my body more and respond with rest when needed.
  9. Be flexible in rearranging my running schedule, if my body cannot accommodate a speed workout that day.
  10. Mix road and trail running, but avoid running too many hills on tired legs.
  11. Order custom orthotics for my high arched feet to take away the pressure from the calf muscles.
  12. 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!

Healthy eating and stronger running, Marathon running, Running, Running and real estate, Running and Spirituality, Running keeps us younger, The joy of running, Training for your marathon

Running Later in Life and How Running Keeps Us Younger, Healthier, and Happier!

3 Comments

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

 

  1. Taking up running for the first time means to start out slow with short distances and work up from there. 
  2. 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.  
  3. 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. 
  4. 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

 

  1. The more you move, the more capable you are of moving.
  2. Appropriate rest days are just as important as running and workout days.
  3. 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.” 
  4. 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

 

  1. Running is very personal for everyone and the desire to start running has to be there for an individual.
  2. Carolyn encourages everyone interested enough to give running a try, because the end result is an amazing feeling, especially once runners reach their goals.
  3. Running certainly keeps you fit.
  4. 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

 

  1. Buy yourself a pair of good running shoes and vow to wear them out (it takes 300-400 miles).
  2. Then buy another pair of shoes and keep going.
  3. Running is a great way to relieve stress and to solve problems.
  4. Running can teach us patience and to approach problems systematically: one step at a time.
  5. Nothing seems bad after a nice run alone or with friends.
  6. Listen to your body and don’t try to do too much, too soon.
  7. Find a group of friends who are a little faster than you and stick with them.
  8. Running is a great way to maintain your weight, but you still can’t eat everything.
  9. Have fun with running, but listen to your body and you can keep running for many years. …more than 40 years for Linda!
  10. 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

 

  1. It is never too late to start something.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

http://nutritionfacts.org/2017/01/24/exercise-as-a-treatment-for-depression/

http://www.runnersworld.com/walking

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!

Buying and selling a home, Real estate, Running and real estate, Sacramento buyers, Sacramento real estate

Running and Real Estate- 6 Reasons Location Can Make or Break Your Fitness

Leave a comment

Are buyers super tired of hearing about the importance of “location, location, location” every single time they work with a real estate agent like myself?  Do we agents sound like a broken record, or is there more to these three repetitive nouns?

I have to be honest and tell you that when my husband and I bought our home in Carmichael, CA, I was not much into exercise and I was definitely not a runner. All my husband and I knew was that we wanted to live in Carmichael – the rural feel and yet the central location of Carmichael appealed to us. We loved playing tennis and we did notice that the house we bought was within walking distance from Carmichael Park, which made us happy. Good location!

Since I became a runner, I go to Carmichael Park to play tennis or run. I also go for walks with our kids and play Pokémon Go, because we are close to it and it is convenient to get there.

 

IMPORTANCE OF LOCATION

 

I have been in real estate for 17 years and I always try to educate my buyers about the importance of location for two reasons:

  1. Buying a house on a cul-de-sac, one of the most desirable locations, because of reduced traffic, next to a beautiful park, golf course, bike trail, etc. can enhance the property value of a home and the well-being of its occupants, as it is convenient to  exercise.
  2. Buying a house next to railroad tracks, close to an airport, or on a busy street can decrease the property value of one’s home by as much as 20 percent. http://realestate.usnews.com/real-estate/slideshows/8-types-of-roads-that-can-have-a-big-impact-on-home-sales

Therefore, buyers who are more nature, outdoor, and fitness enthusiasts might want to work with an agent who understands the importance of location when it comes to easy access to the bike trail, a public track, close proximity to a fitness club, nature parks, and so on.

Sacramento has one of the best multi-purpose trails in the country. Jedediah Smith Memorial Bicycle Trail, known as the bike trail,  or  the Parkway,  stretches along 32 miles of parkway from Old Sacramento to Folsom Lake.
Ancil Hoffman Park, where one can watch deer, coyotes, and turkeys while exercising. The nature center and golf course are one of Carmichael’s hidden gems and treasures.

 

FITNESS CHECKLIST

 

As a real estate broker and fitness fanatic (I am an avid runner and tennis player), I recommend buyers the following checklist to make sure their new home will enhance their easy access to exercising whether it is biking, running, playing golf, tennis, etc.

  1. Use Google maps to determine the walking distance from your new home to the above-mentioned locations.
  2. Create your walking/biking/running routes and see how conveniently located you are from your new gym, for instance. I am 1 mile away from two of the gyms I belong to. I love to run or ride my bike there, which makes me feel that I kill two birds with one stone, because I get my run in and do strength training, or take various classes there.
  3. Rate all the homes you visit based on the exercise convenience factor. For instance, five stars rating means extremely easy access to parks, nature preserve areas, golf courses, tennis courts, and fitness clubs.
  4. Be realistic about the importance of your fitness goals and the convenience of achieving them based on the location of your home and decide if you can settle for anything less than three stars. Let’s say your new home is close to fitness club, tennis courts, and parks. That is a pretty good location, but as you go lower in stars, you need to decide if you need to keep looking for that three stars or higher fitness house.
  5. Be very clear and specific with your agent about your fitness goals and the location of your new home and make sure that you do not waste time looking at homes that are far from your desired criteria.
  6. After having your offer accepted and while in escrow, try some of your routes to make sure that your new neighborhood has a high walking score. Additionally, use this website to find the walking score of your new home https://www.walkscore.com/

To sum things up, I believe buyers should take the fitness factor seriously when buying a home. Analyzing a home’s curb appeal and all the remodeling should be done in connection with your ability to walk many places around your new home/neighborhood. Happy house hunting! Happy feet and happy to help you find that perfect FIT home of your dreams.

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

Running and real estate, Running and Spirituality, The joy of running, Traveling, Uncategorized

Traveling and Running – 6 Tips to Explore New Places

Leave a comment

Ever since I became a runner, I have changed the way I see the world. I pay more attention to details, I am more creative, and I love to see nature, animals, plants, trees, and new places and cities in motion.

My first breakthrough came last year (2016) when we traveled to the East Coast, and I got to run from the mountains in Tennessee to the beaches on Hilton Head Island. During that trip, I thought to myself that every city should have a running tour, as it is so much easier than creating our own tours when traveling to new places, although it feels great to be explorers.  Sacramento, for instance, has Sac Running Tours http://www.sacrunningtours.com that offers two 4-mile run tours: Capital City Highlights featuring Sacramento history and places of interest and Urban Art featuring the large murals, public art, and graffiti around downtown/midtown, which I went on last year ( 2016). Both tours are $30 each. They also offer personalized tours at any distance for individuals or groups.

Last month, our family traveled to Las Vegas. This article http://www.bootsnall.com/articles/10-11/running-while-traveling.html about running while traveling is right on. In my case, I chose to run up and down the strip in Las Vegas in the morning and late afternoon to experience all its bustling, music, street shows, and lights  at my own pace.

Not many people around during my morning run.
Yet, exploring busy cities and new places takes some preparation as well as spontaneity to make your running adventures even more fun and exciting.

 

  1. One of the best times to explore a new place is in the morning, as it is more tranquil, less traffic, and less busy.
Treasure Island Casino before its visitors show up. The stillness of the pirate ship and the uneventful dock made me enjoy it even more while snapping a quick pic.

2. Plan your route ahead either by searching online, Strava, MapMy Run, or even better asking the front desk at the hotel you’re staying, since they know the area and will have some great recommendations.

I knew that I needed to do a 10-mile run, so I fugured that running from Westgage Hotel, where we stayed past Luxor would get me close to my running and exploration goal.

3. Try to join local runners/running groups, or simply join other runners that you come across during your run.  Around mile two into my run, I was fortunate to come across two tall, handsome, and very polite Canadian runners who allowed me to run with them after I asked to join them. Making friends in a new city takes us beyond the geography of that place; it places us closer to the locals and visitors from all over the world, which makes  it much more rewarding and fascinating.

Enjoying the company of my tall Canadian friends who ran with me about 4 miles.

4. Best way to immerse yourself in the new place you’re visiting is to allow yourself to stop and smell the flowers, so to speak. In my case, I stopped to take jumping pictures, watch the street shows,  and visit the inside of the Bellagio Casino to delight in their Chinese New Year flower exhibit (the year of the rooster) during my two days of running and exploring Sin City.

Jumping with joy in front of Caesar’s Palace.
Watching the knife juggler who travels all over the world with his shows.
Exquisite topiary celebrating the Chinese New Year.
The vibrant red carnations sure make this stand out.

5.  The joy of running in a new place is to listen to its throbbing arteries, so leave your headset at home and be aware of your surroundings, while staying safe.

Looming casinos, shiny and bright.

6. Besides making us feel good, the joy of running in a new place is to bring your family back to some of  the sights and rejoice together.

Our family enjoying the water fountain show in front of Bellagio.
Our sweet children being silly in front of the Tour Eiffel Tower replica.

Traveling immerses us in the heart and soul of new places; traveling and running connects us to the deeper beats of new places we visit and revisit. Let’s strive to stride around the world!

Please share your stories and running adventures be commenting on this post. Happy feet!

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

 

 

 

Long runs, Running and real estate, Running and Spirituality, Running in the Rain, Sacramento real estate, vegan running

10 Tips for Running and Having Fun in the Rain! Don’t Let the Rain Dampen Your Stride!

1 Comment

When it comes to running in the rain, there is no middle ground: runners either love it, or hate it! Unfortunately, I have been leaning towards the haters group and have stalled and waited around for the rain to stop. Today, I had no choice but to go out in the rain and wind, which makes it even harder. Yet, before leaving the house, I told myself that I needed to have fun with my 10-mile run, so I composed another rap song just like other times when I ran in the rain. Rain equates rap? You might ask. Yep! The tapping sound of rain inspires me to rap, for some odd reason.

 

Tips for Running in the Rain:

 

  1. Do not overdress, as a matter of fact underdress!
  2. Wear just shorts and T-shirt, if it’s not too cold, as clothes will get soggy and heavy.
  3. Do not rely on those expensive water proof or water resistant jackets; you will still get wet, so why bother?
  4. Apply glide, or Vaseline to toes, armpits, and other areas of your body that can get chaffed.
  5. Be ready to run in wet shoes and socks, which you won’t bother you, once you settle into your comfortable pace.
  6. Run at your comfortable pace, but allow yourself to be slower, especially if running in the wind and rain like I did today.
  7. Allow yourself to notice nature, animals, and people you meet, and that way you can be creative, such as coming up with songs, poems, etc. to make the time go by faster and have something to amuse yourself with.
  8. Watch the road and run in good traction shoes to avoid slipping and falling.
  9. Pat yourself on the back for sticking to your running schedule and for toughening it out, as you never know what the weather will be like on race day.
  10. Have fun during the run and relax with a hot soup, tea, or cocoa after the run. It will be all worth it!
American River flooding large portions of our Jedediah Smith Bike Trail.

Advantages of Running in the Rain:

 

  1. I was alone on the bike trail today with wild geese who seemed confused to see the closed trail.
    Wild Canada geese exploring the closed trail
    Geese staying away from the wet trail.

    2. I rejoiced in nature and all the bursting blossoms on the trees that reminded me that winter is almost over and spring is inching forward. I loved this blooming tree so much that I came up with a little poem:

    Flurries

“Kissing the bike trail

the soft, delicate petals

are not crushed by pedals

on this rainy, windy day. ”

Blossoms kissing the trail. A flurry of white.

3. The wind and rain act like resistance bands, so running in the rain is fortifying for the body and mind.

I had the rain, wind, and the hills keeping me in tip top shape today. Happy and wet feet!

4. You get to inspire others to exercise rain, or shine.

The River is quite high at the Harold Richey Memorial Bicycle Bridge. Harold Richey was also known as Mr. Bike Trail.

Disadvantages: None.

Go out and run, bike, or walk!  A little rain won’t melt your souls! On the contrary, it will fortify them.

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

Buying and selling a home, Pricing your home right, Real estate, Running and real estate, Sacramento buyers, Sacramento real estate

The Future of Sacramento and Real Estate Market – Meeting with Mayor Darrell Steinberg

Leave a comment

Today at our monthly Sacramento Association of Realtors meeting, we had the honor to listen to Mayor Steinberg talk about Sacramento’s future as a growing city.  He was engaging, informative, funny, and invested in making Sacramento not just a government town, but also a destination city.

Mayor Darrell Steinberg talking at our monthly meeting at the Sacramento Association of Realtors

Some of his immediate items to address as a newly-elected mayor were:

 

  1. Working on our city’s image and transforming Sacramento into a more sophisticated and more visited city. A few ways to attract more visitors would be through the Kings Arena, a world class Science Museum and Exploratorium, an Aquarium, increasing the visibility of arts, opening up the water promenade, and connecting West Sacramento to Sacramento.
  2. Working on providing more shelters and programs for the homeless.
  3. Passing an immediate law regarding teenagers who will be paid for their summer work (just for a certain amount of hours). They will also be employed and paid for two months in their line of work right after college and paid. This will create a more robust work force and will help young people compete fairly in an already competitive market.
  4. Encouraging and expanding the housing market with a variety of newly-built projects, such as the L St. lofts, I St. studio, as well as other ones that are being marketed and that I can help you show and purchase.
  5. Creation of more jobs.
  6. Keeping the real estate market affordable by increasing the supply through building new homes and condos.

https://www.facebook.com/cmicsa/videos/1384150288304380/

To sum things up, Darrell Steinberg’s speech and presentation emphasized the need to increase Sacramento’s positive image, as well as continue to have a robust real estate market while keeping things affordable in our growing city.

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

 

Buying and selling a home, Real estate, Sacramento real estate, Sacramento sellers

Sellers and Buyers Pace Yourselves When Deciding to Get the PACE Energy-Efficient Program- 2017 New Laws to Protect You!

Leave a comment

HERO AND PACE PROGRAMS – ARE THEY REALLY HEROES?

Do you ever feel satisfied and happy when you obtain something so easily that it feels unreal? Of course, not! Satisfaction and enjoyment come from some resistance, hard work, and some challenge.  And yet, when it comes to one’s home, the biggest investment in one’s life, many people have jumped to obtain the Home Energy Renovation Opportunity (HERO), https://en.wikipedia.org/wiki/HERO_Program, which is a Property Assessed Clean Energy (PACE) program https://en.wikipedia.org/wiki/PACE_financing and continue to do so in order to retrofit their homes.

Types of residential and commercial retrofitting:

  • installing energy-efficient, water conservation retrofits
  • seismic retrofits
  • solar panels
  • energy efficient windows
  • energy-efficient heating and air systems
Installing solar panels is one of the most popular with homeowners

The PACE loan program was introduced in 2008 to finance energy and other retrofits with ease and very few requirements or disclosures. To qualify for this loan, homeowners need to have equity in their homes, so credit scores do not matter. It is also 100% financing with no money down from the homeowner. So far PACE sounds enticing and an amazing way to lower one’s utility bills by doing certain retrofits. Well, it really depends on your future plans, and if you have to sell the home, as this loan is designed to pass the debt unto the new homeowners, which might not make them happy.

HOW DOES PACE IMPACT BUYERS AND SELLERS?

 

  1. Due to the fact that repayments of the PACE loan are made through the property taxes.
  2. The house has higher property taxes than a similar home on the same street with no PACE loan on.
  3. Sellers will leave debt behind to the new homeowners who assume all these upgrades whether they want them or not.
  4. PACE is shown on the preliminary title report as a first lien.
  5. The property taxes will reflect the additional assessment fees incurred through the PACE loan.
  6. New owners assume the remaining assessment payments, or sellers are forced to reduce the selling price of the home to make the sale go through.
  7. Interest rates can be 3 to 4% higher than traditional loans.
  8. Having a PACE loan might be the only way for some homeowners to install a new HVAC system or new windows, but be prepared for the future impact when reselling the house, as it is not as easy to sell in comparison with a debt-free home.
  9. Are the upgrades worth it in the long run? Sure, they are, but think of how long you will live in that house before getting this loan.
  10. To sum thing up, pace yourselves when it comes to PACE and think of the future plans and the impact of trying to pass debt to the new homeowners. We all know that debt is not sexy!
Debt is a vicious circle

 

2017 NEW LAWS REGARDING PACE PROGRAMS

 

Under the new law, which took effect Jan. 1, entities that offer PACE financing providers are required to do the following:

  1. Provide homeowners with a standard written financial disclosure similar to the federal Truth in Lending Act disclosure.
  2. Give the applicants the right to cancel PACE contract within three days.
  3. It limits the amount a homeowner can borrow.
  4. It specifies that homeowners must own the property on which the home sits, be current on their mortgage and property taxes, and not in default or involved in bankruptcy proceedings.

When things sound too good to be true, most often they are, so be aware of the potential future hurdles when selling or buying a home under this program. Maybe try to qualify for a standard loan instead, as well as understand that it can take up to 20 years to break even on a solar system and that the money saved on energy bills is not that significant.

Do your homework, and let me know if I can answer any questions.

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!

Healthy eating and stronger running, Long runs, Losing weight on the vegan diet, Marathon running, Running, Running and real estate, The joy of running, Training for your marathon, vegan running

How to Lose Weight, Have More Energy, and Run Faster on Real Vegan Food!

2 Comments

Sports, Nutrition, and Energy

 

I loved sports since childhood and have been blessed with tremendous energy to keep going for hours, doing gymnastics, playing soccer, tennis, handball, basketball, and running, which has become my greatest passion next to tennis. Having been so fortunate to have all this energy, I never thought that I could increase my energy levels even more by becoming vegan, but once that happened, I was amazed. I also felt that I fully earned my nickname the “energizer bunny” that a lot of my friends bestowed upon me.  However, the main difference in my stamina came in 2012 when I decided to become pesco-vegan http://www.livestrong.com/article/98689-pescovegetarian-diet/ after watching Tamra, one of my tennis friends who is vegan eat after our tennis matches. She was my inspiration! One day after our singles match, I told her I was ready to become vegan, so she gave me many good pointers. I thus made the switch right away and turned fully vegan for the first month, after which I added the seafood to my diet.

The pesco-vegan diet

 

It follows the vegan diet, meaning no dairy products, no meat, no eggs, but adds seafood and wild fish, which are good sources of Omega-3s and are great for brain function.  In less than a month, after I changed my diet, my energy level doubled and I felt twenty years younger. I also lost weight, even though I was never big, but the belly fat after giving birth to our sweet children would not go away until I changed my diet and dropped from size 8 to size 4 in just two months.

As a pesco-vegan, I used to enjoy wild-caught salmon with a variety of side dishes. Always buy wild-caught fish if you decide to eat fish.
Salmon and sweet potatoes

 

The Fully Vegan Diet

 

In December 2016, while taking a Pilates class at California Family Fitness with Linda, a vegan for more than 27 years, I decided to become fully vegan and not eat any more seafood. Last year, I had a phenomenal year in running winning seven races in my age group and setting 16 PRs (personal records) out of the 18  road and trail races that I ran,  and I never ran low on fuel or energy. I also got accepted into the Sacramento Fleet Feet Racing Team, so fueling my body properly is super important. I have fun making big pots of lentil soup, vegan burgers, salads, pizza using the fresh herbs dough from Trader Joe’s, and pasta.

Pasta with mushrooms and zucchini.

 

Lentil and mixed whole grains- Yummy!
Carbs are great for runners and all other athletes!
Salads are great and so easy to make! You can top them with beans for extra protein, tofu, Quinoa, and seeds. Delicious and so healthy!

While all this sounds good, you might wonder why you should accept my story. How about other runners or athletes? Do they share a similar story with mine? Pretty much so!

Interview with Josh Fernandez, writer, English Professor at Folsom Lake College, vegan marathon and ultra runner who is on the Sacramento Fleet Feet Racing team

Josh will run Boston this year, 2017!

What made you decide to become vegan?

“At first, it was my friend Toni Okamoto, who runs a website called Plant Based on a Budget http://plantbasedonabudget.com/.  One night, I was at dinner and I called her and asked her about being a vegan. That night, she convinced me that I could easily go from being a vegetarian to vegan. Eventually, we started running together and we ran the Running With the Bears marathon where I met one of her friends, a guy named Dave Wiskowski. He was really cool an ended up running a lot of the race with me. He is an ultrarunner and a vegan. Actually, at the time, he was a fruitarian. An ultrarunner who only eats fruit! I love weird stuff like that.  Anyway, he’s a really amazing guy. A true inspiration. Together, they convinced me that cruelty-free eating is the only way for me.”

 How did changing your diet affect your running?

“I became a vegan several months before the California International Marathon in 2015. I thought to myself, “Well, this will either help me or kill me.” I started eating a lot of avocados, veggies, and pasta. I could feel a difference in my body right away. I felt leaner. I had more energy. I started training with very little fatigue. I got this feeling that I could run forever. Maybe some of it was a placebo effect, but it didn’t matter. I felt strong. That year I knocked almost 20 minutes off my marathon PR and qualified for the Boston Marathon.” 

 Was your experience as a vegan only positive?

“Yes. I used to get tired every day at around 3 p.m., like this really low energy, sluggish feeling, especially if I was at work. At 3 p.m., I would literally rest my head on my desk and struggle to get up. Then I’d pound a coffee, which would keep me up all night. I don’t get that tired feeling anymore and I attribute that all to being vegan. Dairy, especially cheese and lard, weighs me down quite a bit. Cutting that stuff out produces really beneficial and exciting results if you’re an athlete.”  

 What is your favorite source of protein after a long run? 

“I love avocados. I really like to eat a big fat sandwich with avocados, spinach, bell peppers, cucumbers, and hummus. I wash it down with a smoothie made with kale, celery, ginger, apple, garlic and a scoop of Vega protein powder. I think when you’re vegan for a while, your taste buds morph, so even sort of gross food (like garlic in a smoothie) is somehow incredibly appetizing. That’s what my wife says, at least. “

 Any pros and cons of the vegan diet?
“The only con is when people invite you over to dinner, you have to engage in the awkward conversation where you let them know they’re either going to have to make a vegan meal, or you’ll just “bring something from home,” which never happens. But luckily, when you’re vegan, nobody really invites you to dinner, anyway.” 

Any specific advice for runners or anyone else looking to change their diet and become fully vegans?

 “My friend Toni suggested (since I really loved cheese, like in a sick way, enough that I would sometimes eat a block of medium cheddar for lunch) that I should become a vegan in phases–first you get rid of  milk, then eggs, then cheese, etc. So that’s what I did and it really worked. I don’t miss cheese anymore. When I’m craving pizza, Amy’s makes a really good frozen cheese-less pizza that hits the spot, since I don’t like the taste of imitation cheese. You’d think with all the technological advances in the world someone would engineer a cheese that doesn’t taste like toe fungus, but I guess that’s not really a priority. Anyway, I think everyone loves animals, so I would suggest that everybody go vegan. Don’t make me bust out pictures of what happens at factory farms.” 

 Why vegan vs. vegetarian?

“For me, it comes down to two things: health and compassion. I feel my healthiest when I’m not weighed down by meat and dairy. I also feel the most connected to the world when I’m not causing pain to other animals.” 

Now that you have two opinions on turning vegan, I urge you to find out what works for you as far as your diet, consult a nutritionist, read more about the vegetarian and the vegan diets, and embrace the change.  I wish you a healthier, speedier, and more amazing 2017. You can do it!

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

 

 

Buying and selling a home, Pricing your home right, Real estate, Sacramento real estate, Sacramento sellers, Seller's market

Pricing Your Home Right for Top $$$ in our 2017 market – Dos and Don’ts!

Leave a comment

Buying and selling a home are both emotional events, but selling a house in our Sacramento real estate market and any other market is even more emotional, as sellers put their heart and soul into their homes, remodeling, improving, and leaving behind indelible memories. With our low housing supply inventory that will continue in 2017 sellers rejoice in their opportunity to sell their homes for top dollars with little hassle and even with multiple offers. Yet, pricing your home right in a hot market is still key and Realtor.com offers some great advice and six rules on pricing your home right. http://www.realtor.com/advice/6-rules-follow-pricing-home/

Pricing Your Home Right

DO PRICE YOUR HOME RIGHT! When it comes to pricing a home, the majority of the sellers feel that their house is worth so much more than the rest of the homes that have sold recently. https://www.houselogic.com/sell/how-much-is-my-home-worth/?cid=pm_ps_bing_cac

DON’T  FOLLOW YOUR FEELINGS; FOLLOW THE DATA! My duty as a real estate broker and professional is to present all the data, such as recent comps of other similar homes that sold in the neighborhood, statistics, and market analysis, which will help my sellers decide upon my suggested listing price. Thus pricing their home will be done based on carefully researched data and not emotions, feelings. By relying on the most current market data, sellers will avoid pricing their home too high. Also according to local appraiser Ryan Lundquist, it is important to http://sacramentoappraisalblog.com/2017/01/03/trends-to-watch-in-real-estate-in-2017/ choose similar homes to the one the seller has to sell, instead of focusing on the highest sold in the neighborhood and have appraisal issues later on during the escrow. Lundquist also points out that just because our housing inventory is low does not mean that sellers should command unreasonably high prices, which is also my position as a real estate broker. I like to be honest and upfront with my sellers during the listing appointment and not create false expectations.

Not all buyers will appreciate the older flushing system, so changing the toilet might be a great idea, giving buyers fewer things to nitpick.

Reasons Your Home is Not Selling:

  1. Home is overpriced.
  2. Home is outdated.
  3. Home is over-improved for the neighborhood.
  4. Home has been nicely updated and remodeled, but price is too high and buyers are not willing to pay for it.
  5. Few, or no showings at all is a clear indication of the house being overpriced.
  6. Plenty of showings, but no offers is also a sign that the house is overpriced.
  7. Price is king!

Top Cures for not Selling:

  1. Be proactive, not reactive, which simply means not waiting months and months before dropping the price and selling your home at what the market will bear.
  2. Do not wait till you receive a bunch of low ball offers; instead, adjust the price accordingly to attract those highly motivated and well-qualified buyers.
  3. Do not let too much time elapse in between price adjustments, or buyers will think there is something wrong with your house.
  4. Enhance the curb appeal on a budget and make things inviting, so buyers can feel at home.
  5. Work with highly reputable, honest, and experienced agents who can aggressively market your home and get it sold.
    Besides having a three-page marketing plan for my sellers, I also market their homes on the radio show Real Life Lending on 105.5 FM

     

    And least, but not last, remember that buyers today have so much more information at their fingertips and they are not willing to overpay for a house, so evaluate the recent sales and price your home to sell and you might even get more than asking price with the right marketing strategy.

    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!

 

Long runs, Real estate, Running and real estate, Running and Spirituality, The joy of running

16 Life Lessons I Learned from Running in 2016!

Leave a comment

“Running gives us the total freedom to be ourselves, while negotiating life one stride at a time.” Carmen Micsa

Physical Fitness Lessons

  1. When in doubt you can do something, just do it anyway. I have learned this lesson this summer during the week I ran 101 miles just to see what it is like to run like an elite runner. I had started my week with a 15-mile run on the American River Parkway in the morning. In the evening, I went running through Ancil Hoffman Park and doubted I can have a decent 5 mile run, but to my great surprise, I ran in the low 8s and felt great. It also helped to see a coyote roaming around and trying to beat the summer heat.
    On the American River Parkway
    Coyote prowling around Ancil Hoffman Park

    2. When the legs get heavy, stop clenching your fists and teeth; instead, lighten up! Anytime I am tired, I love looking up at the sky. The turkey vultures seem to  have the smoothest and seamless fight pattern. They glide effortlessly and float with grace. I try to imitate them, while making my body glide down the trail with ease and determination to  end the heavy breathing and my body’s fatigue.

    The ducks were quaking and moving while I was just admiring them and taking a break from my long run.

    3. When you feel sluggish, look for someone slower than you to make you look better. I remember being at the end of my run and getting into a desperation mode when I came across this steady and determined tortoise crossing the bike trail. I smiled big and understood that slow and steady is a good thing; yet, I still found enough strength to push a little faster and not listen to my tired body.

    Feeling as slow as tortoise? Get those legs moving!

    4. Body aches all over, but you still need to get your easy run in, which is by no means easy. I remember starting my group strength training class this summer to get my body stronger and avoid injury. After my first class, I got  super sore, as my bosy was not used to the intensity. The next day, I had to do a Fartlek run that started with a 2-mile warm-up. I felt the gluteal muscles halting my entire being and thought to myself that I could just skip this and wait till the next day to run. Yet, once I finished my first two miles and got into doing my Fartleks, I felt so much better and the speed agreed with me.  Moral of the story: find that sweet spot to push past pain and a tired body.

    I used to wear knee sleeves, but not anymore.

    5. Knee pain is making you wince and stop more often than you want. My knees used to bother me until I started to run faster and changed my form and cadence. The quicker turnover of my feet also alleviated the strain I was putting on my body, so every time I get tired, keeping my form as intact as possible is key. http://www.runnersworld.com/race-training/the-great-cadence-debate

Mental Lessons

6.  Relax the mind. Although this is only my second year as a runner, I ran 18 races ranging from 5Ks to 50K this year. I PRd 16 of them and won 7 races in my age group. One reason I enjoy racing so much is because I am really good at relaxing my mind. I know I will be prepared and I do not worry or stress about the outcome of the race. I try to enjoy every minute, while I visualize myself running at a great pace propelled by all the racers around me. I can honestly say that I am not nervous when racing, whether I run a 5K or a marathon, which is why relaxing my mind with positive images and a good pep talk really works.

Winning first place in my age group at the Fabulous 40s 5k run, which felt hard due to the heat, but I ran relaxed and was excited to see my results at the end.

7. Tell your brain stories. You might scratch your heads here, but the reality is that our brains will not distinguish between a true statement or a little white lie, which by the way you should not make a habit to use unless you need to make yourself believe in your ability to keep on running strong. For instance, my favorite mantra is “fresh legs,” which I tell my brain towards the end of a race when I am tired. My brain will accept the story; my finish will be much stronger.

My body was done after 7 hours of running my first 50K, but seeing my sweet Sophia at the finish line running next to me has activated my “fresh legs.”

8. Let the positive energy carry you over the mental threshold. At the beginning of a race, most of us possess this positive energy, but towards the end when legs are tired and want to quit, the energy decreases. My trick to increase and keep my positive energy consistent is simply to observe my breath, the sky, the trees, and anything else that will take my mind off any negative feelings or remarks.

During my first 50K Folsom Gold Rush, I kept my positive energy by noticing the harmony and perfect flow of nature.

9. Surround yourself with positive and vibrant people to boost your own mental strength. We runners underestimate the power of our own words and others, so in order to perform at the level we want, it is imperative to surround ourselves with the doers and believers instead of the naysayers. When our family and friends believe in us, our minds are like a well-prepared plot of land waiting to receive the seeds that will later will grow into healthy plants. Our minds are no different and need the same clearance and preparation.

Finishing California International marathon strong. I had so many friends and family who cheered on me and believed in me so that made my running the marathon easier and more enjoyable, as my mind received all the good vibes.

10. The power of distracting the mind and redirecting our thoughts. I can honestly say that all women who are mothers like myself will get this very easily. During long runs, I have learned to distract any negative objections my mind brings up, as well as redirect my thoughts to more positive images, such as celebrating at the finish line. Additionally, whenever necessary, I treat my mind the same way I used to treat our toddler kids by using the power of distraction. The beauty of this is that my mind will accept distractions when body and legs are tired, whereas our children who are older now detect any attempt to distract them when I change the subject.

Even stopping for a jumping picture can be enough to distract the mind and infuse energy.

11. Let imagination guide the mind. During my 20-mile race before running CIM (California International marathon), I used one of the signs someone made for us runners to fuel my imagination and to make me run at marathon pace the entire race. The sign read: “Pain is temporary. Facebook pictures are forever. ” I smiled when I saw that, because as the Facebook queen- ha!ha! I could totally relate to the sign. I even started to write my won FB post in my mind, which helped me continue my run at a strong pace without hardly any pain.

Feeling strong during my 20-mile race three weeks before my CIM marathon.

Spiritual Lessons

12. Running brings us closer to God. With every step and stride, we go through a giant leap of faith. We believe in ourselves and are grateful to the higher powers guiding us. Moreover, when I ran my first marathon in 2015, I felt that God attached angel wings to my shoes that helped me run non-stop for 26.2 miles.

Finishing the first marathon CIM 2015 was truly a divine feeling.

13. The Zen of Running. Running with calm and composure turns us into Zen runners.  It is easy to overreact and worry about things that are not under our control, but if we learn to harness the Zen in us and smile when things get tough, then we will enjoy ourselves more and will be stronger mentally.

Enjoying a trail run on a frosty morning and feeling Zen about my run and life.

14.  Running is humbling. We as runners know that every race can take a sharp turn in a good or bad direction, so we  try to stay humble and not let our minds take off with too much elation and excitement.  As Lao Tzu says in one of my favorite books Tao Te Ching: “The further you go, the less you know.”

A humbling view from one of my trail runs through Cronan Ranch. The view left us in pure awe.

15. Running is serenity soothing the mind, soul, and body. When calmness turns into serenity during my runs, I experience an exhilaration similar to being on the peak of the tallest mountain. My poem about serenity that I wrote after one of my runs can also attest to this indelible feeling:

Serenity

“The crowns and branches of the trees

dip themselves in a pool

of serenity.”

The flowers at the edge of the river brought peace and serenity to my run at the beginning of spring this year.

16. And last, but not least, running is my meditation in motion. With every stride, I feel the pulse of the earth underneath my feet. I meditate on the mundane, the nature around me in correlation with God’s amazing grace, life and death. When I meditate and run, I am in sync with the world around me and feel so ALIVE. Running is LIFE.

The blooming trees in spring offer the perfect backdrop for my meditation in motion.

 

With all the lessons learned in 2016, I feel that I am barely scratching the surface of life and that the further I go with my running, work, being a mom, wife, professional, writer, friend, the less I know. I ran 1,649 miles in 2016 and looking forward to running even more in 2017. Namaste! Happy 2017 filled with wonder and many spiritual wanderings.

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

 

 

Buying and selling a home, Real estate, Real estate market outlook, Sacramento buyers, Sacramento real estate, Sacramento sellers

A Quick Recap of Our 2016 Sacramento Real Estate Market and What to Look for in 2017!

Leave a comment

2016 Sacramento Real Estate Market recap

As we are getting close to leaving 2016 behind and usher 2017, it will be helpful to look at our November numbers and stats to understand where we are heading and what the new year will have in store for us. These numbers deal only with Sacramento county, but if you need stats for other counties, please feel free to click on Ryan Lundquist’s excellent blog that I quoted below.

  1. The median price is the same as it was in August 2007.
  2. Housing inventory is 22% lower than the same time last year (there is only a 1.36 month housing supply).
  3. Sales volume was 17% higher this November compared to November 2015.
  4. There were only 36 short sales and 34 REOs in the county last month.
  5. Cash sales are down 11% this year.
  6. The median price is $325,000 and is down 2% from the height of summer and 12% higher than last year.
  7. The  average sales price at $349,659.

2017 Real Estate Outlook

 

So with these stats in mind, I know that you want to receive the answer to the what I call the crystal ball question: “So how will our real estate market be next year?”

My answer is evasive and honest at the same time. “We never know exactly what the new year will bring, but according to economists and Realtor.com, we will see a 7% increase in value.”

This might be exciting news, but as Ryan Lundquist astutely pointed out in his wonderfully written and researched blog http://www.sacramentoappraisalblog.com, this is what our market has been doing for the last two years, which means that Sacramento will continue on the same steady path. Additionally, even though the Sacramento Bee called Sacramento the 4th hottest real estate market in the country, just because median prices went up 7%, it doesn’t mean that actual values increased by that much.

Getting a Loan and 2017 Interest Rates

 

These are some of our predictions for 2017 together with the fact that interest rates will go up by about half a point, but they are still super affordable. Today I have also had the pleasure and honor to talk about this on Real Life Lending 105.5 FM radio show hosted by Eric Elovski McKay who is one of my preferred lenders due to his extensive knowledge of the lending industry, his hard work, dedication, and professionalism. To apply for a loan with Eric, just go to his website http://www.ericwillclose.com.

With Eric Elovski McKay, host of Real Life Lending

Another important report that helps us real estate professionals is presented by our California Association of Realtors. According their forecast the California median homes price, this is not just Sacramento, is forecast to increase 4.3 percent in 2017, representing the slowest rate of price appreciation in six years. C.A.R president Pat Zicarelli also predicts that “San Francisco Bay Area will experience a decline as home buyers migrate to peripheral cities with more affordable options.”

Overall, we all need to be excited and positive about the new year, and let’s prepare our Champagne glasses for a prosperous, better, and brighter 2017.

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!

 

Long runs, Marathon running, Running, Running and real estate, Running and Spirituality, The joy of running, Training for your marathon, vegan running

Run, Eat, Pray, Love! Thoughts about Running my Second California International Marathon with a 26 minute PR From My First CIM!

2 Comments

RUN

“You need to learn how to select your thoughts just the same way you select your clothes every day. This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.”

I am using Elizabeth Gilbert’s book title Eat, Pray, Love book as part of my blog title together with a few quotes from her book, because I am deeply interested in the philosophy of running and what it takes to razor time, so to speak, when slashing and shaving your old PRs (personal records).  And, yes I shaved 26 minutes from my first marathon, finishing CIM in 3:47:47 and only missed my Boston qualifying time by 2:47:47 minutes.

At the start line, walking to my 3: 43 pacing group.
Trying to stay warm at the start line. We had the best weather we could have asked for.
With my friends Karen and Nikki and our pacers 10 minutes before the start.

To run a marathon well it takes dedication, hard work, perseverance, and many good choices, such as how to train, what to eat, what to wear, and, most importantly, what and how to think  about an upcoming marathon.  As the above quote says, I selected only positive, radiant, and confident thoughts during all my months of training and before the marathon. I also visualized myself smiling and running , such as in this picture taken by our sweet son Alex when I came by our house around mile 14. I also smiled and tried to defeat “the wall” coming up at mile 20 – see video below, as my quads got tight  and slowed me down enough to lose my pacing group. The video below was taken by Robert Fausett, the son of one of my good tennis friends, Janice Cowden.

Smiling and running. Waving at my family at mile 14 . Picture taken by our son Alex Micsa.
Smiling and running. Waving at my family at mile 14 . Picture taken by our son Alex Micsa.

 

https://www.facebook.com/robfausett916/videos/1343230939042508/

EAT

“Stop wearing your wishbone where your backbone ought to be.”

During my intensive 3-month training with Fleet Feet Fit, a more customized and demanding training group than Fleet Feet CIM training program, I constantly worked on my nutrition and what made me feel well-hydrated and fueled.

I don’t know about you, but I love to eat real food during all my runs, but especially during my marathons. I have discovered what works for me and I am happy to share with you so that you don’t have to choke and get a stomach upset on gels and other highly engineered foods. Not only do I like to eat real food, but being pesco-vegan, I have even more restrictions. The pesco-vegan diet follows the vegan diet, meaning no dairy products, no meat, no eggs, but adds seafood and wild fish, which are good sources of Omega-3s and are great for brain function.  In less than a month, after I changed my diet in 2012, my energy level doubled and I felt twenty years younger.

Favorite marathon food I ate every 5 miles during CIM. I did not eat the fig bar, but ate the other two.
My favorite breakfast before long runs. I add a little blueberry jelly on top and also eat a banana.
Post run bar that’s healthy, has little sugar, and has my favorite ingredients: dark chocolate and nuts.

 

PRAY

“There’s a crack (or cracks) in everyone…that’s how the light of God gets in.”

I am a firm believer that God is present in my life and trust his/her timing, guidance, answer to my prayers, and his/her amazing grace. Whenever I pray for something and ask God to help me accomplish a higher goal, a loftier pursuit, or something as difficult as running a marathon, I ask God to help me if he/she thinks I am ready for the next step. Pushing for things that I am not ready for can end in disillusionment. However, by letting the door cracked open, I invite just enough light, wisdom, and sunshine that my heart, soul, and mind needs.

I was listening to a podcast and the author said this quote. I turned my back and saw God’ radiant light and reveled in this sunrise. Running is mystical and answers many of our prayers.

 

When running a marathon, I feel that praying is particularly important and gives us the extra strength we need to conquer the marathon beast lurking out around mile 21, or so. I also believe that running

a marathon is the most humbling experience that reminds us to stay grounded and run in the moment. We all have goals, but we need to understand that our times can derail up and down, more likely down depending on the day, the course, and our physical and mental preparation.

In my case, during the CIM I started to really feel my sore quads, especially the left one around mile 20, which made me slow down, lose my 3:43 pacing group,  and reevaluate my goal. I accepted that I would probably lose the Boston qualifying time, which needed to be 3:45, but I really needed 3:42 to make sure I got accepted, and that I needed to continue to run strong to get a big PR from my last Pony Express marathon that I ran in May, and an even bigger PR from my very first marathon, last year’s CIM.

I prayed, ran, and stayed focused not even hearing my name being called by friends and spectators, or seeing my friends’ special signs for me all the way to the finish line.

Sign made by my awesome friend Holly and her daughter. I gave Holly a high five at Fair Oaks and Arden and loved seeing them cheer on me and the other runners. Cheering gives us energy.
At the finish line with our son Alex. So special!
At the finish line with my husband and our daughter Sophia
At the finish line with Andrea, my friend and amazing training partner.

LOVE

“Zen masters say you cannot see your reflection in running water, only in still water.”

“What does love have to do with running a marathon? ” You might ask. The answer is: everything! When you run with joy and smile through the miles, you feel an immense love for others, for yourself, for exercising, for being together, and for the whole world. Another aspect of our love for running is the stillness of our minds and thoughts while hitting the pavement and while fatigue wants to steal our joyous stride.

During training for CIM, the love for running with our training buddies and our dear friends keeps us going during those four weekend of running 20 miles to be well-prepared for the marathon.

During a 20-mile training run- jumping with joy with my amazing friend Andrea.
Running track with my crazy fit runners Adam and Romero.

Running with love and appreciation for our families, friends, and our happy feet will make any marathon training and race so much more meaningful  and give us a new perspective on our lives. And when in doubt: run, eat, pray, love, and then repeat for your next marathon.

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

Running and real estate, Running and Spirituality, The joy of running

The Serendipity of Running – How to Live a More Creative, Productive, and Joyous Life!

Leave a comment

 

Running is serendipitous!

 

Ahh! You might exclaim! The author is trying to invoke serendipity to make us run more! Well, she will need to work hard to make this happen!

purpleserendipity_nob8

It might be just the opposite, I would add. One aspect of Walpole’s original definition of serendipity, https://en.wikipedia.org/wiki/Serendipity often missed in modern discussions of the word, is the need for an individual to be “sagacious” enough to link together apparently innocuous facts in order to come to a valuable conclusion. How many times do you go on a run expecting a typical run, but then things turn out serendipitous? Are you able to detect these moments easily, or do you just run along and miss them?

seren_def_nov8

 

Serendipity at Ancil Hoffman Park

For instance, I had a really fun run and hiking coincidence one weekend when I was still pretty new to running.  Our kids wanted to relax and stay home with my husband, but I decided to go on a 2-mile run to Ancil Hoffman Park right after the cleansing rain. Once I got there, there was a group ready to go on a hike, part of the meet-up group Trail Mix. I asked them if I could join the hike. Our energetic and youthful guide, a man in his late 70s, who still does speed walking races and is super fit, said yes, so I  went on a 4.5 mile hike all around Ancil Hoffman Park (my total for the day: 2-mile running and 4.5 mile hiking, which was just great). The people I hiked with were delightful and quite cheerful. We all enjoyed seeing deer, a jack rabbit, turkeys, and relished the scenery.  I love exploring and experiencing new things, as well as being open to serendipity.

Deer grazing
Deer grazing

Another time, I woke up earlier than my normal time on a weekend, because I had a busy day, but I still wanted to get my 5-mile run in. I decided to run through my slice of Paradise, as I call Ancil Hoffman Park .http://www.regionalparks.saccounty.net/Parks/Pages/AncilHoffmanPark.aspx

As the sun gently pushed its way through the tree branches, the artist I listened to on my Ted Talk podcast said the following Egyptian proverb: “Anyone who wants to see the sunrise clearly needs to wipe his eyes well first.” At that moment, I stopped on the trails and took this gorgeous sunrise picture. I love the spiritual and meditative side of running.

As I ran down the trail, I turned around and saw this beautiful sunrise. I stopped and snapped a picture, smiling at the serendipitous moment.
As I ran down the trail, I turned around and saw this beautiful sunrise. I stopped and snapped a picture, smiling at the serendipitous moment.

 

Serendipity at Jensen Park

 

Another time, I went on a quick 4-mile run after finishing all the activities with the kids. I ran to my beautiful Jensen Botanical Garden. http://carmichaelpark.com/jensen-botanical-garden/

Once there, I noticed the colorful tulips surrounding the old oak tree in a circle of love. At that moment, I smiled sheepishly and came with my own diagnosis: ORD, obsessive running disorder- ha!ha!

The beautiful tulips surrounding the majestic and old tree in Jensen's botanical garden
The beautiful tulips surrounding the majestic and oak tree in Jensen’s botanical garden
Spring tulips

Symptoms: increased happiness and productivity at work and life, lots of joy and satisfaction with life, tremendous energy and endurance, laser beam focus, increased concentration and efficiency, exploration of life’s many trails, routes, vistas, etc.

Cure: More running and more meditation in motion.

Time frame for cure: When patient turns 100 years old- ha!ha!

Towards the end of my run, I stopped and talked to one of the gardeners. She immediately offered to give me a tour of the community garden. As I entered the garden, to my left, there was the Misca family garden, which is not our family (we do not have a green thumb – ha!ha! and our name is spelled with a c before before the s), but another wonderful Romanian family. Right away, I appreciated the serendipity that running brought along into my life, as well as the sounds, the smells, the thoughts, and the people I met along the way. Pure bliss.

I pray that God allows me to kick up my heels till I’m 100 to enjoy the serendipity of running and to spread the joy. I also pray that you do the same. Happy feet!

Please post your serendipitous running moments under the comments for our contest. The best one will win a $5 Starbucks gift card.

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

Buying and selling a home, Real estate, Real estate market outlook, Sacramento buyers, Sacramento real estate, Sacramento sellers, Uncategorized

Sacramento Real Estate Market Outlook for 2017- Prices Going Up or Down?

Leave a comment

As the title of my blog is running for real estate, I am pleased to combine my passion for real estate with running. Moreover, rest assured that I will run and hustle to help you buy or sell a house the same way our bunny Peter runs up and down the stairs in this video! I believe in being quick and efficient in taking care of all your real estate needs, so never hesitate to call me with any questions. No strings attached!

 

 

As we approach the end of the year, almost everybody wants to know what to expect in the coming year, especially because of the elections and the rumors about interest rates going up, which are not just rumors. Interest rates will be going up a little bit in 2017, according to Oscar Wei, senior economist for California Association of Realtors.  During our monthly meeting at Sacramento Association of Realtors, Wei did a detailed presentation on our real estate market- see entire link and forecast below.

http://www.car.org/3550/pdf/econpdfs/09-29-2016_EXPO_Forecast_Final.pdf

10 Key Points to Remember as We are Heading Towards the End of 2016 and Ushering 2017:

 

  1. Real estate is still considered a very good long-term investment.
  2. Listings inventory is still low, making is more difficult for first-time buyers to afford to buy.
  3. Long-time homeowners are not moving that often and wait about 10 years to move, choosing instead to remodel their homes and stay.
  4. Boomers are not moving as often.
  5. Builders are still not building enough new homes, which contributes to a lower supply of homes.
  6. Interest rates are below 4% for now until the FED will decide what to do.
  7. Consumer confidence is 9-year high.
  8. Unemployment rates are 8-year low.
  9. Majority do not plan to sell their home when they retire.
  10. Most homeowners, as a matter of fact 92% of them, have equity in their homes, which is why we have seen a very low supply of short sales and foreclosure homes.

 

10 Key Points to Remember about 2017 Market Outlook:

 

  1. We will see a modest price increase in 2017 of about 3%.
  2. A 2% increase in sales.
  3. The American dream and homeownership is still very important for the Millennials.
  4. Investors buyers are dropping, but still active in the lower-priced market.
  5. Unemployment in California will be around 5.3%.
  6. Interest rate projected at 5% in five years.
  7. Home prices will grow steadily next year.
  8. Biggest challenge for buyers in 2017: lack of affordability.
  9. Buyers will need to educate themselves on our market, the various loan programs, and the down payment assistance.
  10. Pursue your dreams and find a way to build your own equity by stopping to rent and buying a home.

 

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!

 

 

Long runs, Marathon running, Running, Running and real estate, The joy of running, Training for your marathon

Tips on Having Your Best 20-miler – Running Gear, Nutrition, and Having Fun!

Leave a comment

What does running 20 miles and having fun have in common, you might ask yourselves? I agree: it is an oxymoron. One that is harder to grasp for most of us. In fact, when I did my very first 20 mile training run last year in preparation for the California International Marathon, I felt like someone who can’t swim, as I imagined drowning in my own breathless repeated gasp for air. And then the knees screamed at me, screeching and halting, while my brain could not process why I needed to stress my body by running 20 miles when cars are perfectly capable to carry us places.

My friend Elisia and I ran the whole time together and finished strong in the rain. She told me: "We never walk to the finish line. Let's finish strong." OUr last miles were wet, too, as it started to rain.
Last year, my friend Elisia and I ran the whole time together and finished strong in the rain. She told me: “We never walk to the finish line. Let’s finish strong.” Our last miles were wet, too, as it started to rain.

This year, as I am getting ready to run my third marathon, my approach has changed. Now I am looking forward to the fun challenge of running four weekends of 20 miles in a row, according to my training schedule, too. Today, I ran my third 20 milers together with my runner and blogger friend Adam, and I felt great during and after the run. Adam did a great video on gear during our run, in which we talked about our hydration backpacks, shoes, sunglass, hats, and so on – see below.

https://www.facebook.com/Adamtherando?pnref=friends.search

Obviously, as highlighted in the video, hydration and fueling during a long 20-mile run is crucial, which is why we both described our backpacks. When doing an unsupported training run like we did today, it is imperative that you have your own hydration (I drank almost 1.5 liters of water mixed with Tailwind, which provided carbs, electrolytes during my run today), gels, fig bars – my favorite, snacks, and other small necessities without adding to much weight to an already long run. Both Adam and I commented on how comfortable we felt with our hydration backpacks, but this depends from one runner to another. It is advisable to try what works best for you.

PREPARATION FOR YOUR LONG RUN

Running a 20-miler puts a lot of stress and pressure on our bodies, which is why we need to be prepared before, during, and after our long runs. Here is what I recommend that you do, but feel free to  tweak these recommendations to fit your running style and philosophy.

BEFORE THE RUN:

  1. Prepare all your clothes, running shoes, fueling, hydration the evening before just like you should do before your races.
  2. Eat your carbs, protein, and hydrate well the whole week before your long run, but especially the day before.
  3. Skip the protein the day before running your 20 miles, as you need to fill up your muscles with glycogen. Focus on qood quality carbs, such as spaghetti with marinara sauce, sweet potatoes, bread, fruits and vegetables.
  4. Get excited about running long.
  5. Try to vary your running routes to enjoy different sights.
  6. Plan your long run with your running group, or least one running buddy, as running by yourself will be “crime and punishment” – ha!ha!
  7. Set your alarm clock.
  8. Go to bed earlier and try to sleep seven hours.
  9. Visualize yourself having an amazing run.
  10. Don’t worry and go with the flow.
Fueling my body before my 20-miler
Fueling my body before my 20-miler

DURING THE RUN:

  1. Start slower and pace yourself.
  2. Run with a partner who has a similar pace.
  3. Chat, chat, and chat some more during your run to forget about those miles.
  4. Enjoy the views and conversations.
  5. Hydrate and fuel well. Start taking a gel or your favorite carb source of energy after 45 minutes of steady running.
  6. Practice your hydration and fueling during these long runs and take it seriously.
  7. Pay attention to your breath and check on your form regularly.
  8. Running a 12 or 13 miler comes a little easier to most of us runners, so keep going until you hit 15 miles.
  9. With five miles to go, think of it as your five mile day and keep going.
  10. Keep smiling as you pass mile 18, as the happy ending is near.
  11. Take a quick video of yourself at the end of your run to assess how you are feeling and how your run was.  Here is my video and a few pics I took:

Focus on nature and the beauty around you to make your run more fun!
Focus on nature and the beauty around you to make your run more fun!
Picture break in Old Sacramento
Picture break in Old Sacramento

AFTER THE RUN

  1. Do your cool down, light jog, or walk for a little bit.
  2. Do your stretches and a few lunges.
  3. Change to dry clothes right after your run, especially if you have to drive back home.
  4. Eat a peanut butter and jelly sandwich or a protein bar as you are driving back home and drink more fluids, preferably some chocolate milk.
  5. Change your shoes and wear slippers.
  6. Get home and prepare yourself a protein shake with spinach, berries, and almond milk, or the milk of your choice. Add a scoop of high quality protein powder. I like to use Vega powder.
  7. Take an Epsom salt bath, or use a Jacuzzi tub while sipping your protein shake.
  8. Relax, stretch, massage your body.
  9. After your relaxing bath, eat lunch and repair your damaged muscles with lean meats, beans, rice, potatoes, etc.
  10. After lunch use your foam roller and relax.
  11. If you have access to a pool, go for a swim and your muscles will be happier.
  12. And last, but not least congratulate yourself for a fun 20-miler. You did it!

HAPPY FEET! RUN WITH JOY!

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

 

 

Running, The joy of running

Shoes, Shoes, and Happy Feet- Tips on how to have blissful and blister-free runs!

Leave a comment

Whether you are a new runner or experienced runner, there is a common denominator: SHOES.  Let’s face it: shoes can make or break our runs, which is why shopping for the right shoes is the most important aspect of running.

MISTAKE 1- HOW TO AVOID IT

I have to say that I was quick to go to our specialty running shoe store Fleet Feet when I became a runner, which was a good thing, but I was also quick to ask one of my good friends for shoes recommendation, which is the biggest mistake you can make as a new or experienced runner, and these are the 10 reasons WHY:

  1. Your feet are different.
  2. Your running mechanics and pace differ.
  3. The shoes that work for your friend’s feet, might make your feet miserable, or even cause you injuries.
  4. Shoes need to match your specific running goals, such as running 5K races, half marathon, or marathons.
  5. Road and trail shoes are totally distinct, so you need to know whether you will do road running, trail running, or both.
  6. Running is a unique experience and needs to be customized to your feet and body mechanics.
  7. Shoe brands and models change all the time, so your friend’s shoes might be an older version that is different from the newer/updated version of the same shoe brand.
  8. Do your own research and understand your foot type, whether you are a pronator, a supinator, or have a normal foot (I’ll explain the difference below).
  9. Only buy shoes that you can return in case they don’t feel good after taking them for a short and long run.
  10. Your friend’s experience with a certain pair of shoes is not your experience, so rely on yourself and the salesperson’s advice and recommendation when buying shoes.

Although there are many shoes that work for people with various feet, it is critical to know what type of feet you have, so spend a few minutes checking your feet before even heading out to your local specialty shoe store. These pics will help you, as well as the detailed article attached below.

Arch types
Arch types

http://www.northcoastfootcare.com/pages/Foot-Problems-in-Runners.html

After I bought the wrong type of shoes when I first started to run, I experienced knee pain, blisters, ankle pain, and just uncomfortable running, so I think we can all benefit from following Dusty Robinson’s advice regarding buying the right shoes. Robinson is the General Manager of Fleet Feet store, Sacramento, and he answered my questions regarding finding that right pair of shoes that will make you run blissfully and hopefully blister-free.

  1. What is the most important thing when buying new shoes for new and experienced runners?

“FIT, which means more than length of shoe. The most important aspect of any fit is the shoe shape matching your foot shape. From this starting point a new or experienced runner has a lot of options based off their own preferences, and, of course, shoes that will reduce their chance of injury.”

  1. How can you tell what type of shoes work the best for the way a person runs?

“This is truly a loaded question. Fitting of shoes is as much an art as it is a science. Sure there are mechanics involved, but there is also the runner’s history of training, injury, the type of experience they want to have in a shoe, etc. The only way to really tell is to be assisted by a FIT Specialist. With that said, a good rule of thumb — be sure you feel like you are sitting “in” the shoe not “on” the shoe. This is the first sign that shape of shoe doesn’t match your foot.”

  1. Please explain the pronation and supination and what type of shoes those runners should buy and what type of shoes should they avoid?

“Pronation is the foot’s natural movement from outside to inside in an effort to adapt to the ground and absorb shock. Supination is the movement from inside to outside that occurs towards the end of the gait cycle allowing the foot to act as a propulsion device. Typically those who “over”-pronate (pronating is normal, over-pronating or moving beyond a neutral position is when we have a point of concern) will utilize a range of stability shoes that help in slowing the rate at which the foot is pronating. Those who supinate (or “under” pronate) typically utilize a neutral and often times more flexible shoe.”

  1. What is a stability shoe and what is a speed workout or track shoe? Please explain the difference they make when running a 5K vs. a half marathon.

“As stated above, a stability shoe typically assists in slowing the rate of pronation. With that said, this is a complex issue and in a proper personalized fitting the solution for each person can vary quite a bit. As for a speed workout or track shoe, in most cases this simply means something that is lighter. When trying to run faster you don’t want to carry more weight than necessary. You are also often times going a much shorter distance so you can afford to be in a shoe that is less structured (or protective). This shoe can be relative to your current training shoe. For example, someone wearing a stability shoe for training could workout in a lighter yet stable light weight trainer as their “speed shoe,” whereas, a person who trains in a neutral shoe, may opt for a racing flat for their speed days.”

  1. Why should runners be careful about the unconventional shoes so to speak, such as Hoka, Altra?

“The main reason runners should be careful is that there is no ‘best shoe’ out there. It is an individual process in finding what will work for each person and make sure that the  mechanics match up to the runner’s preferences. The shoe your best friend uses most likely is not the best shoe for you. This is where a proper fitting is where the real answers come from.”

  1. What are your top three tips when someone is looking to buy a good pair of running shoe?

“Well of course, visit Fleet Feet Sacramento and work with our trained FIT Specialist would be my first tip. But in all seriousness, people call professionals when they need help with real estate, plumbing, mechanics, etc. Yet, with all the advances in shoes, people continue to think that simply picking shoes out on their own is a good decision. In walking and running we land with 2 – 4 times our body weight and take 1400-1600 steps per mile. We should want the absolute best solution underneath us when we do this wonderful activities.

Robinson’s most important tip: your fitness shoe is likely to be a half to full size larger than your everyday shoe and pay attention to shape and comfort.

 

MISTAKE 2 – LEARN ONE WAY TO AVOID PLANTAR FASCIITIS

 

Another important aspect of buying the right shoes is the heel drop. The article from REI website is quite good to explain this, as well as how to get the proper fit for your shoes.

https://www.rei.com/learn/expert-advice/running-shoes.html

It took me more than a year to realize the mistake I made this summer. I wanted lighter shoes for my 5K races and track workout. Without doing much research, I found a light pair of Saucony online and bought them. I ran in them on the East Coast during our vacation and experienced calf pains. At the end of June, I developed plantar fasciitis, for the shoes had a very low drop, instead of the regular 10 mm drop that my other Saucony shoes had. Having such a height shoe drop is unfortunately a quick way to develop plantar fasciitis along with other factors, such as sudden increase in mileage, calf tightness, and overuse.

Now that we have so much more knowledge about shoes and feet type, we have to remember to wear the moisture wicking pair of socks. Balega brand is my very favorite, as my feet are comfortable in my shoes and stay dry, blissful, and blister-free.

MISTAKE 3 – RUNNING IN THE SAME PAIR OF SHOES

We all know how easy it is to spend $100 or more on a good pair of running shoes, but as much as we try to save money by owning just one pair of shoes, this could be a super costly mistake. According to a 2013 study, runners who rotated among two or more different pairs had an injury rate 39 percent lower than single-pair runners. That is quite a study and a revelation for some runners who might want to get at least two pairs of shoes to rotate.

And if you are like me and already made this mistake, don’t feel bad. We’re here to share and make one another stronger. I also have to admit that it took me a year before I really bought my second pair of shoes and started to rotate them. I can tell you that I have had my strongest year so far winning many 5K races, finishing second in my age group in the Pony Express marathon in May, and just running faster and stronger. Another great change I made was to buy a very light pair of Nike shoes for my track workouts and 5K races, which has also made me faster.

What can I say? Shoes, shoes, and more shoes!

HAPPY FEET! RUN WITH JOY!

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

Running and real estate, Running and Spirituality, The joy of running

Ten Steps to Start Running at any Age!

Leave a comment

According to the Runner’s World magazine, there are eight crucial steps to help someone start running.

http://www.runnersworld.com/get-someone-running/8-steps-to-help-someone-start-running?cid=NL_QOTD_-_09092016_8StepstoHelpSomeoneStartRunning&utm_source=RWD07&utm_medium=email&smartcode=YN_0000988866_0001568475

I agree with all their steps, but I have come up with my own 10 steps to help you start this amazing journey. First, I need to share with you my mom’s story and how she started to run at 63 years old after never having exercised in her entire adult life, other than taking short walks to get places she needs to go, since she does not drive.

Mom’s Running Story

On Wednesday evening, September 7th, 2016, I came home elated from my track workout with Fleet Feet Fit running group that I joined to prepare for the California International Marathon that I will run this December, hoping to qualify to Boston. I sat next to my mom and told her what a great workout I had. I also told her that we have a few ladies in their 70s running with us and that they  were amazing. I added that running makes your knees stronger and that’s when my mom clicked: “I guess I should start running, too.”

I was speechless, as my mom usually refuses any kind of physical activity, but then I realized that this was the moment that I was waiting for: my mom’s desire to change and try something new. I immediately transcended my surprise and shock and replied: “Awesome! We’ll go tomorrow morning on a very easy run/jog/walk around our neighborhood.”

“I’ll be ready and wear my good shoes,” my mom said.

The next morning after I dropped the kids off to school, my mom and I took off, after doing a few stretches. My mom started to run with a straight back, relaxed shoulders, and a perfect stride. She ran about a quarter mile, after which we stopped and walked a little bit. Once she started again, I took this amazing video of her first run ever at the age of 63 (she’ll turn 64 in December), which shows that we don’t have to be athletic, strong, gifted, or special to start running. We just need a gentle push, the motivation to better our health, our bodies and minds, and the desire to try new things, as you never know what you like if you don’t try and experiment with life’s joys and surprises.

In reading about Dr. Walter Bortz’s exercise dictum in the Runner’s World magazine: “It’s never too late to start, and it’s always too soon to stop,” I knew that my mom’s timing was perfect and was so happy for her. Her lower back and knees have been giving her a hard time for many years, so she decided to get her body stronger, which is what we all need to do: counter any weakness in our body with new strengths that come from running. We can overcome an aging body and can sharpen our minds at any age.

Carmen’s advice and 10 Steps to Help Non-Runners  Start Running:

 

  1. Share your running excitement with your non-runner friends by showing them your Strava app, telling them about your beautiful running routes, your races, etc.
  2. Do not ask your runner friends to start running unless they are very open to trying new things. Instead, let your friends ask that they go running with you, or let think them it was their own idea to start running at their own pace and in their own way.
  3. DO NOT tell your non-runner friends that running is EASY like I did with one friend I turned away from running, even though I meant to say that it is easy to go out wearing a decent pair of shoes and just run.
  4. Encourage your friends to start slowly and with only one mile or less on their first official run, as well as to take walking breaks until they build up their stamina and strength.
  5. Emphasize the need to go to a specialty shoe store, such as Fleet Feet in Sacramento to be evaluated by a running specialist and buy the right shoes, as they will make or break your non-runner friends.
  6. Encourage them to join running groups after they can run for at least 30 minutes without stopping. Running with others builds confidence, excitement, and most importantly, commitment.
  7. Encourage them to eat real food and hydrate properly.
  8. Challenge your stubborn non-runner friends to a 5K race by telling them that it is too hard for them to do it and see their ambition go up.
  9. Encourage your friends to read articles in the Runner’s World and other publications, watch videos, and learn more about nutrition, as knowledge is power.
  10. Share the mental, physical, and spiritual benefits that come from running and be your friends’ running ambassador to help them change their lives with running.
Running with my mom! What a special feeling and moment! Running is life!
Running with my mom! What a special feeling and moment! Running is life!

 

My mom's second run on the American River Parkway.
My mom’s second run on the American River Parkway.

And if you wonder about my mom’s commitment whether to run or not to run, please watch this video. Running is a CHOICE to feel infinite JOY. Running is also a CHOICE to be healthy and strong. Running is LIFE.

 

HAPPY FEET! RUN WITH JOY!

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

Running and real estate, Running and Spirituality, The joy of running

Running is Oh, so Easy, and Oh, so hard!

Leave a comment

“If you want to become a runner then get onto a trail, into the woods, or on a sidewalk or street and run. Go 50 yards if that’s all you can handle. Tomorrow, you can go farther.”

Scott Jurek

My first month as a runner when miles felt double and sometimes triple the distance.
My first month as a runner when miles felt double and sometimes triple the distance.

That’s pretty much how I started running down the street for like a quarter mile in March 2015, after which I increased the distance, my stamina, and so on. Therefore, if you hear me say running is easy, I refer to this aspect of running that allows great flexibility, a road right outside your home, and a decent pair of running shoes.

A month after I started to run, I ran the Zoo Zoom 5K race and finished third in my age group. I guess running is easy- ha!ha!
A month after I started to run, I ran the Zoo Zoom 5K race and finished third in my age group. I guess running is easy- ha!ha!

 

RUNNING IS EASY

I don’t know how many non-runners I can convince with the above-mentioned statement before I actually make them run away from running, but I will explain my reasoning and my positive affirmation about running as an easy, healthy, and even highly enjoyable activity.

  1. Most running takes place right outside our doors, so we don’t need any special places to start running.
  2. Running is easy to do on your own.
  3. Running does not require much planning, as you can always lace up your shoes and bolt outside your home.
  4. Running is plain fun every time we decide to venture outside of our homes, our worlds, and our comfort zones.
  5. Running is powerful, as it opens our hearts and souls to new possibilities, while we continue our journeys down the path of exploring life with curiosity, mindfulness, and awareness.
  6. Running is social and can bring people together.
  7. Running is blissful and puts us in a great mood after we are done.
  8. Running is healthy for the mind and the body.
  9. Running helps us live longer.
  10. Running makes us smarter.
  11. Running makes us happier and more content.
  12. Running is an easy way to explore new places.
  13. Running is time efficient.
  14. Running burns a lot more calories than other activities about three times more than biking, for example.
  15. Running makes us sleep better.
  16. Running increases the good hormones in our brains.
  17. Running takes us closer to nature.
  18. Running brings us closer to God.
  19. Running is healing.
  20. Running is LIFE.
Enjoying nature and the deer at Ancil Hoffman Park, my own running Paradise.
Enjoying nature and the deer at Ancil Hoffman Park, my own running Paradise. Picture taken by my friend Holly Macriss.

THE HARD, THE BAD, THE UGLY, & THE STRUGGLE

One of my good friends from Sac State Kellie Edson shared this wonderful story about the butterfly and the chrysalis and their metaphor for life’s struggles. So powerful! It applies to running, too, as we struggle sometimes, but then we finish our short and long runs, our races and marathons as changed people, light, beautiful, and victorious!

“Along a dusty road in India there sat a beggar who sold cocoons. A young boy watched him day after day, and the beggar finally beckoned to him.

“Do you know what beauty lies within this chrysalis? I will give you one so you might see for yourself. But you must be careful not to handle the cocoon until the butterfly comes out.”

The boy was enchanted with the gift and hurried home to await the butterfly. He laid the cocoon on the floor and became aware of a curious thing. The butterfly was beating its fragile wings against the hard wall of the chrysalis until it appeared it would surely perish, before it could break the unyielding prison. Wanting only to help, the boy swiftly pried the cocoon open.

Out flopped a wet, brown, ugly thing which quickly died. When the beggar discovered what had happened, he explained to the boy “In order for the butterfly wings to grow strong enough to support him, it is necessary that he beat them against the walls of his cocoon. Only by this struggle can his wings become beautiful and durable. When you denied him that struggle, you took away from him his only chance of survival.”

The butterflies swarmed around and filled the day with the beauty of their colorful wings.
The butterflies swarmed around and filled the day with the beauty of their colorful wings.

From this story, here are 10 hard and yet beautiful aspects of running:

  1. Running is hard, or I should say challenging, since I don’t like to use the word hard.
  2. Running is a struggle on some days depending on our mood, pace, environment, weather, the alignment of the planets, etc.
  3. Running reminds us of our own fragility before we can feel our strength.
  4. Running leaves us breathless literally, not figuratively.
  5. Running takes a lot out of us.
  6. Running can take a toll on our bodies.
  7. Running takes courage.
  8. Running is not for everyone, and yet we were born to run.
  9. Running means getting outside our comfort zone and that’s challenging.
  10. Running is sweating.
The love of running!
The love of running!

Yet, when we run, whether it feels easy or hard, we can all ask ourselves: “How can we disrupt our complacency and satisfaction with things we do on all levels of our lives?” Answer: “By gently pushing ourselves to do more and to require more of ourselves, as we are all perfectly capable of reaching higher professional, fitness, intellectual, and any other goals we set our minds on achieving.”

HAPPY FEET! RUN WITH JOY!

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

Running and real estate

10 Pros and Cons of a 101-mile week in the life of a regular runner!

Leave a comment

Monday Run and the idea of running 100 miles

I started the week with a 14-mile run on July 18th so that I would get the long run out of the way. The morning was crisp and cool. The American River Parkway teemed with trotting, walking, jogging, running, and pedaling. I had a pretty good pace, but I made too many stops taking in nature, the animals, the river, and foraging for blackberries as the perfect energy snack.

Eating blackberries on one of my stops
Eating blackberries on one of my stops
I stopped first to catch my breath and then I saw the deer. Perfect stop!
I stopped first to catch my breath, and then I saw the deer. Perfect stop!

Around mile 10, an idea came into my head. I’m sure you all have experienced increased creativity on your runs and all kind of ideas buzzing around. I wondered if I should take advantage of this week with light work and decent weather conditions and try to run 100 miles and train like the elite runners  (I am pretty far off from them, but can try to imitate their good habits once in a while). It was possible if I could get a second run in that evening. I could already tell that elation got stuck to my running shoes like a waddle of chewing gum.

That evening, I went on a 6-mile trail run at my favorite park Ancil Hoffman.  After running a tough 14 miler that morning, I doubted I could do another decent 6-mile run, but I did it. I even came up with my own quote about doubting and pushing ourselves for more: “When you doubt you can do something, just do it anyway. You’ll be glad you did.”

Tuesday Run

I woke up at 6:30 to get in a 5-mile run before my doubles tennis match. I ran again around Ancil Hoffman Park and wondered how I needed to juggle the miles to get to 100 by Sunday. I also wondered if I should do it or not, but an inner voice told me to just stick to the plan and see what happens. After tennis, I managed to run another six miles and was surprised that my body responded well to this. My mind was calm and focused, and my Marathon Training Academy podcasts kept me great company.

Wednesday Run

I woke up excited and terrified of the 15-mile run ahead of me that I did on the bike trail from William B Pond past Sunrise Bridge and back. I even met one of my tennis friends on the trail. She biked right past me and said “Hi” to me surprised to see me huffing and puffing on the trail. My pace was good, but I felt the need to take a few picture and rest stops. See what I did here? I said picture stops, as if the pictures were more important than my rest stops. Who am I kidding?

 

Running on the 23-mile long American River Parkway, one of the largest trails in the country
Running on the 23-mile long American River Parkway, one of the largest trails in the country

 

On my way back to W.B. Pond, my starting point, I stopped to drink water and take a small break. A cyclist was also filling up his water bottle and we started to talk. I told him that I was running 15 miles that day and that I was going to run 100 miles that week.

“Wow!” he said and tilted his bike helmet back. “I don’t bike 100  miles a week,” he continued.

His comment boosted my ego- ha!ha! I started my run again determined to finish as fast as I could, as the sun burned through my tech shirt and made me a little sluggish. When I got back to the car, I felt totally depleted. I was super glad my run was over and headed home, where I fixed myself a salad topped with black beans and yummy corn meal pizza with mushrooms and olives. I sure needed my proteins and carbs for muscle recovery!

Gobbling down a whole pizza after my long and hot run!
Gobbling down a whole pizza after my long and hot run!

I could tell it was mid week, as my body was revolting at me, so around 2 p.m., I told the kids that I would take a short 45-minute nap. I fell asleep in less time than it took me to feel me sore legs. Head spinning at the next days’ high mileage still coming.

In the evening, I went to bed early. I knew I had to get 12 miles in the next day and that I was on the right path to accomplish my 100-mile week crazy running goal.

Thursday Run- shorter and sweeter trail run

I decided that a 12-mile trail run around Ancil Hoffman Park, or what I call my slice of Paradise, was just perfect. I was surprised that my pace was strong, even though my glut muscles signaled left and right that I was abusing them, but I wasn’t in the mood to cut them any slack. My run was buoyed by two people on the trail who told me that I ran fast and that I had a strong pace. Their kind remarks came at the perfect time and made me run faster. 

Nature at its best, including one coyote, many deer, and my foam roller for after the run
Nature at its best, including one coyote, many deer, and my foam roller for after the run

I had to run three loops to hit my 12-mile goal and that felt long, so I decided to stop and take a video of my 100-mile journey.

CarmenRunning_100 milesvideo

At the end of my run, I felt good and ready for my last three days of long running.

Friday wisdom thoughts

I decided to run another 12 miles today, which got me to 70 miles for the week. That meant I had to run 15 miles on Saturday and another 15 on Sunday, but I planned to continue doing trail runs, since they were a little gentler on my body, even though I had some hills to conquer.

I learned this week that training on softer and various surfaces allowed me to complete my crazy running adventure and this article from Runner’s World analyzes each surface and why we become stronger runners by mixing up road running with trail, sand, grass, and water.

http://www.runnersworld.com/running-tips/train-on-different-surfaces-to-avoid-injury-and-boost-performance?cid=NL_QOTD_-_08122016_TrainonDifferentSurfacestoAvoidInjuryandBoostPerformance&utm_source=RWD07&utm_medium=email&smartcode=YN_0000988866_0001564310

Today’s run felt longer for some reason. I ran the same 12-mile loop at Ancil Hoffman Park and I stopped a few times. My favorite stop was sitting on the bench by the river with Richard, a gentleman in his 80s, whom I had met before. He recognized me and we started to chat right away. We talked about his walking, my running, and life. His blue eyes spoke in glitters of hope making up for his lack of body gestures. His much younger looking face shone mischievously and matched the sun peeking through tree branches. His hand held the cane loosely and gently, as if holding a delicate rose. His voice calm and soothing as the river made me listen to his wise words about getting older.

“When you are older, you are happier,” he said. “You live with joy and learn to accept a less stronger body and mind.”

His contentment and vibrancy filled me with renewed optimism for the future. His weekly walks and sitting on the same bench in front of the river turned into spiritual symbols that pointed to one direction: gratitude and happiness for the simple joys of life. That bench. This conversation. This closeness to nature and to the heart of matters. This inner peace that radiated out of his much younger heart than his actual age. The older age vibrancy that we should all strive to achieve as a result of a life well-lived, treasured, and cherished. I wanted to just stay there  and talk to him, but instead, I got up, said my good-bye, and bolted back on the trail.

My enchanted trail winding through Paradise
My enchanted trail winding through Paradise

On my third 3-mile loop,  I stopped at the end of the trail and met a wonderful lady who is a nurse. She told me about the project in Kenya helping women with their birth, as only one in 18 babies, make it alive, which made me grateful for having two wonderful children, a great husband, and two strong legs to carry me on these amazing runs.

Saturday beautiful Folsom Lake run

By the end of the week, I was  mentally and physically exhausted. I tried to connect with my friend Holly and my Trail Mix runner friends to run together, but our schedules did not work out. I ran by myself from Cavitt school on the Granite Bay trails twice to make my 15 miles goal. I loved seeing the lake and the beach below. I almost wanted to jump in and then continue my run, but I already had a few small blisters, so I kept on running with a few stops.

So many trails leading to wondrous places
So many trails leading to wondrous places
Folsom Lake
Folsom Lake

After my run, as I was driving home, I received a phone call from Family Fitness offering me three discounted training sessions. I thought to myself: “Whether I am on a runner’s high or not, the universe is sending me a message that I need to get my body stronger,” so I took the offer. Change is never easy, but you have to be willing to put the work into it and become a new YOU. Below I included a short video of my workout the week after all my long runs.

 Workout_Carmen

Sunday last long run- Celebration time and bragging rights

For my last run, I decided to do the Ancil Hoffman loops again. This time, I had to run four loops. They felt so long! The trails embraced me, but I was not going to embrace them back. I wanted to keep stopping, but I also knew that I would make it!

Last day of running with deer and the beauty of human nature
Last day of running with deer and the beauty of human nature

I even ended up with 101.9 miles for good measure. The realization that I had run a little over 100 miles that week swept me off me feet. It made me marvel at the strength and resilience of our human spirit. It also made me acquiesce that our bodies and minds were meant to work as a team and not against each other, as it happened to me a few times when I got tired.

I enjoyed the toughness of my running week and I would love to offer a few pros and cons about trying this as a regular runner, or as a mortal, as many elite runners seem immortal.

10 PROS ABOUT RUNNING 100 MILES A WEEK AS A MORTAL:
  1. Stamina
  2. Endurance
  3. Perseverance
  4. Learning to run on tired legs
  5. Increased mental strength
  6. Increased body strength, unless you get hurt
  7. Increased focus and concentration
  8. Long meditations in motion
  9. Meeting and talking to wonderful people during your runs
  10. The feeling that you are SUPERHUMAN after running 100 miles in one week, which not many mortal runners attempt to do, or ever do it.
10 CONS ABOUT RUNNING 100 MILES A WEEK AS A MORTAL:
  1. Increased risk of injury
  2. Physical burnout
  3. Mental exhaustion
  4. Fatigue
  5. Not eating enough to fuel those long runs
  6. Increased risk of becoming dehydrated
  7. Muscle soreness that slows down your pace
  8. Fear of running
  9. Lack of desire to run the next day
  10. Feeling DEFEATED.

My whole high mileage experiment brought me an increased respect towards the rigorous training of elite runners. I don’t think I want to do this again. Yet, it felt great when many of my runner friends called me an animal and a beast on Facebook after I posted about my crazy running week and thought deeper why I chose to do this and came up with 10 reasons, although there are so many more.

10 Reasons to run 100 miles a week for the first time as a runner:

  1. As a lesson in humility.
  2. To dispel any fears and doubts.
  3. To be an elite runner for a week.
  4. To fortify the body and the mind.
  5. To prove “you’ve got this!”
  6. To enjoy separate workouts and experiences by running twice a day.
  7. To experience bewilderment at your strong selves.
  8. To train your body to run when tired.
  9. To challenge your mind.
  10. To inspire others to go the extra mile in running and life.

Remember, when in doubt, do it anyway! Stretch your wings in life and running! You will be surprised how much you will learn about yourself and others. CHEERS!

BIGGEST LESSON LEARNED: When doing long runs every day and having a 100-mile week, you are going for quantity over quality. Therefore, doing three or four great quality runs a week will be better in the long run for your body, mind, and spirit.

My long running week - Oh, my!
My long running week – Oh, my!

 

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

 

Running and real estate

Speed Interval Workout Joys- How to Get Stronger and Faster!

1 Comment

I ran my very first marathon the California International Marathon in Sacramento in 2015 at the age of 42.  I hardly ever did any intervals or speed workouts (see definition and types of intervals), https://en.wikipedia.org/wiki/Interval_training, as I felt running long and steady runs were the golden keys to unlocking marathons. Yet, in November while on vacation in Palm Springs, less than a month before the marathon, I discovered the freedom and joy of running intervals  just because I didn’t feel too good that day and I wanted to do a short but speedy run.

As I kept running faster than 5K pace from one point to another on the winding path lined up with swaying palm trees and colorful desert flowers with short breaks in between, I realized that I was running my fastest mile in the high 7s at the time.  I also came up with my own little poem that I wrote it in my mind while running and marveling at the speed of my thoughts intersecting the speed of my feet:

Running Dreams

“Best way to chase

dreams through course sand:

Quick feet, happy heart, and a resolute mind. ”

Enjoying the speed around Palm Springs, where I first discovered the power of interval training.
Enjoying the speed around Palm Springs, where I first discovered the power of interval training.

In 2016, I continued running intervals consistently about once a week. At first, I did not realize that we lived less than 3 miles away from a high school with a new track field, so I discovered a quiet app. 200 meter-path through Jensen Botanical garden, where I ran at full speed, squashing olives under my feet during the winter months.  I usually did about two to four intervals there, accelerating through nature and marveling at my kick that seemed to get stronger and more assertive than the previous week’s workout.

The end of my interval run, a bench in Jensen's Botanical Garden
The end of my interval run, a bench in Jensen’s Botanical Garden

MUSINGS ON SPEED

  • With speed, came liberation and total joy.
  • With speed, I squashed fears and doubts about what I could do and could not do.
  • With speed, I could feel younger and stronger, kicking dust in death’s face.
  • With speed, I erased  the wrinkles of time  and recreated a  new speedy Gonzalez:  ME, as my tennis friends had already nicknamed me.
  • With speed, came the tiring of every fiber in my muscles, while the heart rejoiced in the new fountain of youth.
  • With speed, I became breathless at LIFE and its adventurous paths.

    My perfect interval path through Jensen's Botanical Garden
    My perfect interval path through Jensen’s Botanical Garden

Towards summer, as I looked to expand my speed workouts, I decided to run to Del Campo High School (less than three miles away from our house) to use the track.  Getting your muscles warmed-up before speed workouts is key. The first time I went to the high school, I asked an older gentleman about the distance of the track. I found out that four loops make a mile, so I decided to run 4X 400 meters, which was exhilarating. I blasted every lap and took a short break after each repetition. For more ideas on marathon specific track workouts, check out this article that will give you tons of ideas and ways to get faster!

http://www.nomeatathlete.com/track-workouts/

I ran that mile in the low 6s and I was ecstatic! With interval workouts, there are so many possible combinations and variations: 200, 400, 800,  1,600 meters that you can repeat as many times as you wish, which is why I think interval workouts are one of the most exciting in running. They also burn the most calories.  For an idea on a more advanced speed workout and how to stay fully focused when doing intervals, check out this article from Runner’s World.

http://www.runnersworld.com/workouts/engage-your-brain-to-boost-speed?cid=NL_QOTD_-_07122016_EngageYourBraintoBoostSpeed&smartcode=YN_0000988866_0001559983

Running track 4X400 in 6:22 minutes.
Running track 4X400 in 6:22 minutes.

Whether you do your speed/interval workouts on the track, at a local park running from one tree to another, on any trail, remember to go for speed and the results will astound you, as you will run faster and stronger. Kick it up a notch, and don’t forget to run a few 5K and 10K races to test your new speed!

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

 

 

 

 

 

Running and real estate, Traveling

Visiting a New Place? My own running tour of Hilton Head Island, SC – Part One

Leave a comment

Before becoming a runner, I would look for trolley, walking, bus, and biking tours to explore a new place on our vacation, but since I have become a runner, I look for trails and paths that lead to new places I can enjoy during my runs. When I came across this map of the island, my head swam in running ideas. I felt elated at the description of paths all around Hilton Head Island that we were visiting for the first time. According to the visitor’s guide, the paths to explore the entire island stretched for 24 miles, but the public nature and bike trails extended for 50 miles.

Map of Hilton Head Island and its trails
Map of Hilton Head Island and its trails

Hilton Head is a shoe-shaped island that boasts 12 miles of beachfront on the Atlantic Ocean. Although many visitors think of the Hilton Hotels when they hear the name of the island, according to Wikipedia, Hilton Head received its name from British explorer and seaman, Capt. William Hilton, who investigated the lower coast of South Carolina in 1663 (the official guide of Hilton Head says this happened in 1665) for a group of Barbadian planters who were interested in expanding.

https://en.wikipedia.org/wiki/Hilton_Head_Island,_South_Carolina

To me, the explorations of the island were more metaphysical and spiritual in nature, so together with my sweet husband’s help, we set out to devise my running tour. My hubby who is outstanding with maps, roads, shortcuts, and so on, immediately drew my attention to Marshland Rd., or the dotted line that marks the half loop of the island, app. 12 miles. That half way point demarcation helped me decide to run the island in two days, instead of stressing to cover all 22 miles running in the humid subtropical climate of South Carolina. The thought of running and not using a bike, the most popular way to see the island, tickled me. I was excited to run on the wonderful well-marked trails winding around Hilton Head.

One of the many bike/walk trails around Hilton Head
One of the many bike/walk trails around Hilton Head

Enchanted to set out on my island exploration, I woke up at 6 a.m. and started my run before 7 a.m., trying to beat the heat and the warm sun. It was actually a cloudy morning, which was perfect for my run. I started strong and ran to the Carrabba’s Italian restaurant just about a mile from our resort, where my husband told me to make a right, or a left to explore either half of the island. Instead, I decided to cross the street and run straight ahead. The shady paths and trails enchanted me, as well as the live oak trees draped in Spanish Moss. According to the website below about nature on Hilton Head, I have learned that Spanish Moss is just an epithet for the air plant that derives all its needs from rainwater and sunlight. The moss is not parasitic and does not harm trees. PondFountain_14miles

http://www.hhisleinfo.com/nature.htm

Running felt good that morning, but I still stopped to catch my breath and marvel at the beads of sweat that bounced off of my skin like bullets. I was not used to the taste of my own sweat, as I barely sweat when exercising. I also learned to avoid rubbing the sweat into my eyes, as it sure had a stinging and temporary blinding effect on me. CarmenBridge_14mile

Around mile five, I realized that I  was lost, so I pulled out my I-Phone with the picture of the map. I realized that I was doing the top part of the island instead of the bottom part. However, during my search for the right paths and streets, I came across quite a few historical monuments on Beach City Road.  And that was my Aha! moment, too. I realized that my getting lost, which is nothing new for me… after all, I managed to get lost running the Pony Express Marathon this May, took me on a historical tour of the island. “Wouldn’t it be fun to be able to join organized running tours for the novice and avid runners ?” Running and stopping to learn about various cities’ history, anecdotes, architecture, and so on. What a treat that would be!

The oldest Baptist Church on Hilton Head Island
The oldest Baptist Church on Hilton Head Island

As I hit the end of Beach City Rd, I ran back and came across the oldest church and school on the island. I also came across old fortresses, which had been important points of defense during the Civil War. I did not expect to come across such rich historic tapestry, which is why I read more about it to understand the island’s history better. Apparently, besides my own running explorations, the island had waves of explorers that ranged from Native Americans to the French Huguenots, the English, the Spanish, pirates, and African Americans.

Fort Howell, an important defensive place during the Civil War
Fort Howell, an important defensive place during the Civil War

http://www.hiltonheadisland.org/see-and-do/history-and-heritage/

Not knowing which way to go, like most of the above-mentioned explorers, I stopped a lady in her 50s, or so, dressed in her Wal-Mart uniform to ask for directions. She immediately came right close to me to see my map. I was dripping wet and I took one step back, but then she came right next to me to explain directions. I appreciated her kindness and closeness and realized that we Californians are more into our personal space and privacy. After she showed me which way to go, I started to run again and realized that my run would be much longer than I had prepared for, but I wasn’t going to quit. I kept running and made it to Marshland Rd. that cut through the middle of the island like a river.

Getting Tired and the Tropical Storm

My legs felt like lead, my speed workout shoes did not provide enough support for my long run, and the sky frowned above like a disgruntled old man. Then the rain came: heavy and warm. I ran through puddles. My socks and shoes got soaked, while I worried about my cell phone that got a little wet inside the pocket of my hydration pack. As the rain came down hard, I decided to stop and take shelter under the eaves of a church for about 10 minutes, after which I realized that the rain was not going to stop, so I started to run again.

I made more stops, which helped me speed up for a mile or two before I would stop again. Soon I came to Matthews Road and knew that I was less than two miles away from our resort, so I picked up my pace. I got lost one more time making a left, instead of a right, after which I ran the last mile and made it to the resort, after my own 20-mile historic running of the island. Getting lost, while running by the island’s oldest Baptist church, school, and fortresses added more adventure to my running expedition and made me look forward to part two of my island’s exploration.

I hope you enjoyed my historic running tour of Hilton Head Island and hope you can share with others some of your running tours and adventures. Also for more information on running and real estate, whether buying or selling a home, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446.

Running for real estate with joy!

 

Running and real estate, Traveling

Running Tour of Hilton Head – The Southern Smile- Part Two

Leave a comment

After my 20-mile historic tour, I was determined to not get lost again running the second half of the island. I followed my hubby’s advice and made a left at the Carrabba’s Grill to stay on the trail, which was supposed to be a straight loop of the bottom part of the island about 13 miles.

Map of Hilton Head Island and its trails
Map of Hilton Head Island and its trails

Unlike the cloudy and rainy day that I had during my first part of the tour, this time the sun bounced its orange globe and peaked through the clouds before 8 a.m. I knew that I had to finish before it got too hot, as the air laden with the salty smells of the ocean and marshes already felt heavy and sticky. I started my run at a low 8s pace and felt great. This time, I brought my wireless headset with me so that I could listen to podcasts and not focus on my profuse sweating and uneven breathing. Along the way, I made a few quick stops to take pictures and catch my breath. I knew that due to the humidity, my breathing felt shallow and not too synchronized with my stride.

Art_14miles - Copy

Hilton Head’s gorgeous views

After about six miles, I made a right on Arrow Rd. that was going to take me over the Broad Creek Bridge, long and arched like a cat’s back. The views of Broad Creek where we had been on a sunset dolphin cruise the previous evening encompassed both sides of the river with long piers and homes in the distant background. I finally found a hill on this bridge, as the entire island was as flat and smooth as the boogie board we all used to ride the waves every day. After snapping a few panoramic pictures, I made a right onto Marshland Rd. and knew that I had another six miles, or so to complete my full tour of Hilton Head. Although my face, arms, and my whole body felt as salty as the marshlands I ran by, my stride and cadence were stable. My body felt strong; my joy reverberated and crashed on the shores of sanity that running so readily provides.

Board Creek Pier
Board Creek Pier

 

Creekwoodbridge_14miles!

As I felt on track, I even stopped and chatted with a local woman who was walking her dog. We also both passed a legless lizard and were careful to make room for it. The woman who seemed to be in her early 20s and as warm-hearted as South Carolina’s beach sand  took this picture of me jumping with joy.

Carmen jumping with joy- running is life!
Carmen jumping with joy- running is life!
The love of running!
The love of running!

The young woman also started to talk to me as if we had been friends forever. She told me about her boyfriend who owned a large Kayak company by Broad Creek. She also asked me questions and gave me her undivided attention every time I formulated my answers. Her listening – attentive and unhurried – made me want to keep talking and take in that perfect still morning next to this polite and engaging young lady who had just become part of my Southern tour. By the end of our three-week trip in the South, (we also visited Orlando and Sevierville, Tennessee) the young lady’s wide and unaffected smile made me understand that my second running tour of Hilton Head island was an immersive journey into the Southern hospitality and way of life. My first half tour of the island was steeped in history, whereas my second half was a tour of the human nature. Running and observing. Observing and running.  Taking mental notes and even writing a poem in my head entitled:

The Southern Smile

“A greeting, warm smile

as wide and serene as the blue sky

With no shadows or fake ridges

makes the Southern smile

so beautiful and worthwhile. “

By the end of the trip, I could see that our children applied the Southern politeness and consideration and were less forgetful to say “excuse me,” “thank you,” and “please,” which was pointed out by one of the flight attendants on our way back to Sacramento.

“We love your children. They have such good manners,” she told us, as Alex and Sophia used their most polite language.

I smiled and replayed an ad in my head about Cracker Barrel restaurant that goes like this: “Cracker Barrel, a yummy Southern treat.”

I hope you enjoyed my running  tour, and wish you to create as many running tours on your trips all over the world. Also please share your short stories about your running tours here.

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

 

Running and real estate

Folsom Gold Rush 50K – My first ultra marathon

3 Comments

Two weeks after I had run the Pony Express Marathon, I ran Folsom Gold Rush 50K, my very first ultra marathon. Although experts recommend about 30 days before running another race after a marathon, I refused to accept this wise advice. Instead, I chose to view my marathon race and big PR (personal record) as a perfect training for my first 50K race (31 miles). Besides, one of my trail mix friends John Bressan made the perfect point when he cheered for me at the marathon finish line: “Remember, all you need to do is finish your first 50K, as it will be a PR, for sure. Your goal is to qualify for Boston, so you don’t want to injure yourself. ”

THE WEEK OF MY ULTRA MARATHON- PHYSICAL AND MENTAL PREPARATION

Another Trail Mix friend Sharon Hampton who has been running races for over 30 years offered me the best advice that I would pass onto other runners who wonder whether they should rest the week of the big race, or whether they should run lightly. Sharon urged me to do the following:

  1. Rest the whole week of the race and let your body fully recover from running so that you can have enough stamina for your big race.
  2. Fuel, hydrate well, and eat some extra carbs, as your body will need it and use it.
  3. Last, but not least, my favorite advice she offered: do not even think of the total distance. Instead, focus on running from one aid station to another (fuel at each aid station) to break miles into smaller increments and finish the run strong.

With most trail races being on Saturday, I was glad to run my biggest and longest race I have done in my life one day earlier than road races, which happen mostly on Sundays. I did not run at all the week of the race and I just gobbled up my carbs. Even though I viewed my taper as being lazy and not working hard enough, deep down the voice of reason kept me honest. I had to acknowledge the hills, the rocks, and uneven terrain, the heat, and the long distance. Moreover, I had to trust that a rested body would find more strength and energy than a tired body.  I continued to load up on brown rice and Quinoa pasta, fresh fruit and vegetables, some salmon, and my vegan pancakes that I made with almond milk.

As to the mental preparation, I did the following:

  1. I kept my entire week on a positive note, avoiding any negative interactions or situations.
  2. I visualized myself running with a big smile while my sweet husband and our kids were waiting and cheering for me at the finish line.
  3. Buoyed by my recent marathon and quick recovery, I had total faith and trusted that I could complete my first ultra, as long as I did not get injured and kept my focus on the breath and positive mental images of crossing the finish line strong.
  4. The big d-word DOUBT was banished from my mind and vocabulary and replaced with BELIEVE.

THE DAY OF THE RACE

After a good night rest, a hearty pancake and banana breakfast, and careful preparation for my 50k race the night before, my sweet husband dropped me off at Skunk Hollow in El Dorado Hills from where our race started on the Darrington Trail.

My husband parked and stuck around for a few minutes to make sure I had everything I needed. To our surprise, we met Shawn, one of our soccer friends who works with my husband. He congratulated me for upgrading my running. My husband beamed with pride and joked around with his friend, while I thought to myself: “Isn’t what our lives are all about? Upgrading our old selves to newer and better ones?”

My husband gave me a big hug and a kiss. He wished me good luck and said we would keep in touch so that he knew when to wait for me with the kids at the finish line. I spent time talking to other runners and was happy to get some great advice from Karyn Hoffman, an amazing runner, pacer for marathons,  tremendous athlete, and an icon in our Sacramento running community.  She advised me to start slower and then pick up my pace and pass people. She knew my rabbit style of running fast from the beginning, which was not conducive to the length of the course.

At the start line of my first 50K run
At the start line of my first 50K run

THE FIRST HALF OF MY ULTRA

I did not start slowly at the beginning of the race, as I knew my engines would slow down later and wanted to make sure that I would make good times for all the aid stations, but Karyn was right. Starting slower ensures more strength later. The first 8 miles of the race were technical and the rocks seemed to bare their sharp edges like sharks. I almost fell at least five times, but managed to catch myself. I kept running to make a good time for our first big aid station at Skunk Hollow, where I ate banana, peanut butter and jelly sandwich, and used the restrooms.Lake_May14

 

After this quick stop, I ran strong and passed a few runners heading towards Salmon Falls on winding trails flanked by exquisite views of the Folsom Lake. The lupine, vetch, and golden California poppies crowned the meadows and reminded me why I fell in love with trail running: nature at its best, as well as my desire to match nature’s outer beauty with my inner beauty. During my run, I constantly reveled in nature’s sheer magnitude and stopped to take pictures while power hiking a steep hill, taking a short break, and thinking of a little poem about the trails that I wrote after the race.

The Song of the Trails

The trails enchant and attract

the runner’s soles into their deep forests

like a siren’s song – inimitable and unforgettable.

Lined with rocks, protruding roots,

multicolored wild flowers, and poison oak

the trails chirp the song of the wild at heart.

 

Oh, the beauty and serenity of wild flowers!
Oh, the beauty and serenity of wild flowers!

THE SECOND HALF OF MY ULTRA

After 15 miles of running, I kept my focus on avoiding falling by all means, as well as looked forward to hitting all the aid stations. At mile 16.1,  I reached New York Creek aid station and made sure I ate bananas, pretzels, and peanut butter and jelly sandwiches. At this point, my mind started to show up signs of fatigue, or was it my body getting tired? Having  a black belt in Taekwondo, I knew that I had to use my mind to control my body, so I told myself that I needed to run steady to hit mile 20 strong. From there on, I had to keep running a meager 11 miles- ha!ha!

The trail flanked by wild flowers! Pure bliss!
The trail flanked by wild flowers! Pure bliss!

The views of Folsom Lake kept me company and comfort. The blue sky and water,  peaceful and tranquil images, followed my strides and gave me renewed hope and energy. Yet, the hills seemed to multiply at every corner, leaving me breathless while climbing them.

LakeHills_May14

At mile 22.9, I crawled to Brown’s Ravine aid station and felt every muscle in my body having something to say to me, but I was not interested in listening. However, I felt a little lonely running by myself and only talking to people at aid stations, so God probably heard my prayers and sent Leslie Niels my way around mile 23, or so.

BrownRavineSign_May14

A young woman with a happy and steady stride, Leslie seemed to be especially strong on hills, so I followed her. We started to talk about our running problems, as well as curse the endless hills. Leslie was doing the relay and running the second half of the race, which was music to my ears, since her legs were not as tired and she could propel me to finish a race that was the most challenging event I have ever done in my life so far. I am sure harder events would come along, but this was my first.

Leslie, a super athletic and fun person to hang around, pointed out that after this race, we can definitely call each other “bad ass” ultra marathon runners. Yeah! We both repeated those words that had become the running leitmotif of the day. The “bad ass” mantra empowered and emboldened us to keep running, while joking and commiserating with each other.

At mile 28.9, Leslie and I reached Folsom crossing by the American River bike trail. I texted my hubby to tell him that I was 3 miles away. To my great delight, the last three miles were all on flat and fast surface, so I powered through with Leslie running right behind me a little slower, as by now her blisters gave her trouble. I could tell that every stride Leslie took hurt her, but she continued to maintain her joviality and positive attitude. I also felt that we both functioned as perfect crutches for each other and that really made our finish smoother and stronger.

Leslie and I about 3 miles from the finish line! Yeah!
Leslie and I about 3 miles from the finish line! Yeah!

As we turned on Sutter Street in Old Folsom, I knew the finish line on 200 Wool St. was around the corner, so I felt a strong surge in my cadence and pace. Clip-clop, clip-clop! Just like during Pony Express, our daughter Sophia joined me and ran with me towards the finish line, making my day. Our sweet son Alex was again the race photographer taking great shots of me. My hubby was beaming with pride. He hugged and kissed me right after I crossed the finish line. Wow! I did it! I ran my first 50K in 7:11 and felt pretty good. I could walk, so that was a good sign.

Crossing the finish line of my first 50K race!
Crossing the finish line of my first 50K race!
My beautiful family celebrating with me!
My beautiful family celebrating with me!

Leslie finished seconds behind me. We both hugged and congratulated each other, as well as promised to keep in touch with each other.

In the end, resilience and perseverance shone through, reminding me that there is always more I can give and that human nature is just as resplendent as nature.

For more info on ultra marathons, please check out these links:

http://www.norcalultras.com/

http://marathons.ahotu.com/calendar/ultramarathon/california

http://www.ultramarathonrunning.com/races/usa.html

For info on real estate, please go to my website http://www.dynamicsacramentohomes.com. Also mention this blog when buying, or selling with me, and receive $100 gift card to Fleet Feet, or the store of your choice. Other discounts and offers apply, so feel free to contact me. Happy to answer any of your running and real estate questions. No strings attached!

Uncategorized

Global Running Day and My Birthday!

2 Comments

To me, June 1 is not only special because it is my birthday. It is also the International Day of Children in my native country Romania, as well as in many European countries. This year, June 1st became even more special, as it was Global Running Day, so I had at least three big reasons to celebrate, and who doesn’t want to find reasons to rejoice?

And if you missed having a great runch (Run+lunch), or even running to your work place if close enough, there are still plenty of events you can sign up and more info about Global Day of Running.

http://www.runnersworld.com/motivation/

For ideas and info on International Children’s Day and how you can celebrate this day with all the young and adult children in your life, check out:

http://www.educationscotland.gov.uk/resources/i/internationalchildrensday.asp

My birthday run and celebration made me jump with joy and appreciation for being a runner, as well as being in great shape and health. My good friend Holly  Macriss was kind to make my birthday special by driving us to Pilot Hill from where we took the Magnolia Ranch Trail and ran to Cronan Ranch and back.

Holly and I at Magnolia Ranch, celebrating my birthday and Global Running Day
Holly and I at Magnolia Ranch, celebrating my birthday and Global Running Day

Although we started our run around 9:20 a.m., we could already feel the heat.  Later on that day, temperatures hit 100 degrees, so we decided to enjoy the scenery and walk the long hills, as we needed to conserve our energy. The American River views followed the trail and sure dazzled us. We felt grateful we chose to do a trail run that day, so we could revel in the beauty of nature, as well as be in perfect running unison with millions of people who were running in amazing places all over the world.

Rivers are the quintessential symbols of change and running or going with the flow
Rivers are the quintessential symbols of change and running or going with the flow

AmericanRiver_June1During our run, we came across horse riders and mountain bikers, as well as a dead gopher snake and a bobcat that ran in front of us and disappeared into the thick bushes and trees. Once we reached Cronan Ranch, we could really feel the sun’s heat on our necks, bodies, and legs. We joked around about our run and my birthday celebration in 100 degree weather. Holly said to me: “I think it’s hot enough, so you can blow out that candle, Carmen.”

“Good one, Holly,” I replied and laughed. It was good to redirect our attention from the heat and our tired legs by resorting to laughter and joking around.

The highlight of our fantastic 8-mile trail run was our stop by an old movie set that had been used to shoot some big Western movies.

CarmenMovieSet_June1

“Wow! Being part of this old movie set sure makes my birthdays special,” I told Holly, who smiled, knowing that I was thoroughly enjoying my birthday and global running day.

Towards the end of the run, the sun turned into a fire-spitting dragon, but we did not melt or wilt away, as we came across a creek and cooled off.

Beating the heat!
Beating the heat!

We finished our run back at Magnolia Ranch, after we headed to Scott’s Seafood and Grill and had a great birthday lunch.

What an honor to have my birthday on Global Running Day and The International Day of Children! Cheers to all the Global Runners out there! Make every run special and make every mile count! Happy strides!

For more information on running, please contact me here, or e-mail me at carmenmicsa@yahoo.com. Also for more info on real estate, please visit my website http://www.dynamicsacramentohomes. com.

 

 

Running and real estate

Running for Real Estate-what’s in a blog’s name?

Leave a comment

When our work and hobbies intertwine, we feel satisfied and happy. Having been in real estate for 16 years, I have learned to appreciate the dynamic aspects of my profession and the diversity of the people I meet and help buy or sell, for which I am very grateful. In other words, I am always stimulated and do not get bored with my work the same way running cannot bore me, because of the variety of workouts and the many physical and mental benefits that come with it .

Talking about real estate on Real Life Lending radio show.
Talking about real estate on Real Life Lending radio show.

Title of my blog:

Ancil Hoffman trail run with deer in the background. Pure bliss!
Ancil Hoffman trail run with deer in the background. Pure bliss!
  • It describes two passions: running and real estate.
  • Running and real estate have one common denominator: it is dynamic, which matches the name of my real estate company that I founded in 2010, Dynamic Real Estate.
  • Running and real estate are both adrenaline driven, especially when my buyers get super excited about becoming homeowners. As to running, we all know about runner’s high, which is pure bliss and increased endorphins that runners get during a run.
  • Running and real estate are both enriching on a financial level when my clients acquire equity in their homes and a spiritual level for runners, who find running the perfect meditation in motion, as I like to call it.
  • Running and real estate are super powers, as they change people’s lives.
  • Running and real estate are great securities for the future. Real estate can build up one’s portfolio and increase wealth, especially when clients take advantage of the lows and highs of the market, whereas running can increase one’s physical and mental well-being, which can add quality years to someone’s life.
  • Running and real estate are year-round affairs, especially for us living in California and being able to run year-round.
  • And last, but not least, running and real estate are LIFE. A positive, dynamic, joyous way of living.

For any questions on running, or real estate, please contact me at 916-342-2446, or e-mail me at carmenmicsa@yahoo.com. Also don’t forget to follow and subscribe to this blog! Happy feet!

 

Marathon running, Running, The joy of running

Pony Express Marathon & history- My Second

2 Comments

“Men Wanted” “The undersigned wishes to hire ten or a dozen men, familiar with the management of horses, as hostlers, or riders on the Overland Express Route via Salt Lake City. Wages $50 per month and found.” – Ad in Sacramento Union, March 19, 1860.

Maybe our modern day Sacramento Bee newspaper ad should have read this way: “Runners wanted! The undersigned wishes to complete 26.2 miles by running on both sides of the river and be familiar with the management of steady feet, controlled breathing and pace, as well as muscle fatigue, body aches, anger, and lots of swearing from miles 18 and on. Wages $0 per month and a huge shiny medal at the end.”

CourseMap300ppi-1-791x1024

I first heard about Pony Express, the new marathon galloping in town May 2016 at last year’s Expo for the California International Marathon. At the time, I was so overwhelmed and focused on completing my very first marathon that I just obliterated the amazing offer to run this historic marathon for about $80, if I had signed up at the Expo, but here is what I found out later about this new marathon that I did not think I would run.

A few historic facts about Pony Express as outlined on the National Park Service website https://www.nps.gov/poex/learn/historyculture/index.htm:

PonyRiders_Pic

Pony Express was in operation for only 18 months between April 1860 and October 1861, but it became synonymous with the Old West.

More than 1,800 miles in 10 days! California the Pony Express could deliver a letter faster than before from St. Joseph, Missouri to Sacramento!

On June 16, 1860, about ten weeks after the Pony Express began operations, Congress authorized the building of a transcontinental telegraph line to connect the Missouri River and the Pacific Coast.

The passage of the bill resulted in the incorporation of the Overland Telegraph Company of California and the Pacific Telegraph Company of Nebraska.

November 7, 1860: Pony Express riders carried word of Abraham Lincoln’s election as President from Fort Kearney, Nebraska to Placerville, California in a record 5 days. This was considered one of the most significant accomplishments by the Pony Express.

On October 26, 1861 the Pony Express was officially terminated.

Most of the original trail has been destroyed by time or human activities. Short fragments of the trail can be seen only in Utah and California. However, approximately 120 historic sites may be available to the public, including 50 existing Pony Express stations or ruins.

After having completed the CIM, my first marathon in 4:13:21, I decided to train the whole winter to get stronger and faster for my first ultra marathon Folsom Gold Rush 50K for which I had signed up right after the CIM while on runner’s high- ha!ha! I also ran Super Sunday Run, ZooZoom, and American River Parkway 5Ks and placed first and second in my age group, so I decided to test myself by signing up to run the inaugural marathon in Sacramento, http://ponyexpressmarathon.com/runner-info/registration-information/marathon/ Pony Express on May 1.

My goal for this year was to run a 50K trail run, Folsom Gold Rush on May 14 and the California International Marathon in December to try to qualify for Boston. Yet, at the encouragement of a few good runner friends, I thought it was a good idea to try to qualify for Boston by running the Pony Express that was hosted by the Rotary Club of Sacramento and benefited Courage Worldwide and Alpha K9. It also promised a flat and fast USATF-certified course that started and finished on Capitol Mall and ran along both shores of the Sacramento River. It hit many points of interests in our beautiful Sacramento, such as Old Sacramento, Tower Bridge, Raley Field, and Land Park.

My main goals for my second marathon: to beat my last year’s time and set a new PR (personal record), try to qualify for Boston, which I knew would be challenging, but doable, to use this marathon as a benchmark for my CIM, and last, but not least, to use this as training for my 50K. With my plan to run Pony Express, I felt I was scoring on many levels.

The week of the marathon

I ran lightly two days that week and prepared myself physically and mentally. I visualized myself running smoothly and efficiently in the low 8s per mile, which I needed to qualify for Boston. I also slept well, ate my carbs, brown rice spaghetti with vegetables, fruit, and hydrated well.

The day before the marathon

I went to pick up my bib number and spent time at the Expo. As opposed to the CIM (California International Marathon), the Expo was quite small, but had some nice booths and vendors. I even bought myself a crafted neck cooler from Artful panache that contained tiny, non-toxic, water-absorbing polymer crystals. The crystals can go from dry to wet hundreds of times and will last for years.

My bib and bottle of beer
My bib and bottle of beer

START LINE

After a good night rest, (I am blessed to sleep very well the night before big events) the morning of the event, Catalin, my sweet husband, dropped me off at the start line on Capitol Mall and 6th Street. We arrived at 6:20 a.m. We stayed in the car a little longer and chatted. It was pretty quiet around there, which felt so different from the CIM. Last year when I ran CIM on December 6th, the event felt like an ocean with towering waves crashing against the shores of inactivity. The excitement from the CIM was definitely absent. I acquiesced the stillness of that May 1st cool morning right before the start, but knew that we would have some noise, cheering, and hopefully some more excitement as we got closer to our 7 a.m. start time. I went to the restroom – always a good idea before races. I also wanted to find some of my CIM runner friends, so I kissed my husband good-bye and told him that I would see him and the kids at the finish line.

To my great delight, I came across my friends Jennifer, John, and Robert who were all doing the half marathon, as the Pony Express had four events: marathon, relay, half marathon, and Running for Rhet 5K kids’ run. We took pictures together. My CIM friends
I promised to post them on our Run4Ever Facebook page that I had created after we finished our CIM training so that we would keep in touch and continue to run together whenever we could. We wished one another good luck. My friends also told me to go for my BQ (Boston qualifier time), which needed to be 3:45 minutes based on my age, but I needed to run it in 3:40 minutes to be accepted. They told me that I could do it! I smiled and looked down at my shoes, as if checking for growing wings. I believed in myself and having others believe in me was huge, too.

There were about 8 minutes before the start, so I proceeded to find my pacers, two gentlemen who promised to take us to the finish line in 3:38 minutes, which was my plan, too. They both seemed nice and experienced, but one of them kept fiddling with his watch, which got me a little nervous. The start happened about 5 minutes later than 7 a.m., as the organizers kept talking, which also got me a little antsy. Two men on their horses led the way, reenacting the original Pony Express. This placed me back into history and made me feel grateful to be running this marathon healthy and happy. I started strong, running with joy and a huge smile on my face. Our pace group was small and cozy with one more woman and a guy who was running his first marathon. After going over the Tower Bridge, we had a little more room to run and keep a steady pace of 8:16 per mile. I felt downright elated from the start. I kept talking about the Boston qualifier and how I had my mind set on it that day. The pacers and the other two runners were super encouraging (maybe too encouraging- ha!ha!). I felt in control of my pace, breathing, thoughts, and the running universe. We ran by the river, admiring the stillness of the water and its smooth flow that matched our even pace. The morning was as quiet as the marathon. Hardly any spectators and cheerleaders on the course, as not many people even knew this marathon was happening. The temperature in the low 70s was pleasant at first. Half-way into our marathon, it got into the 80s, making it hard to keep our pace.

During the marathon

Around mile 10, I felt invincible. “Keeping this pace is easy,” I said to myself. “I can do this and make it to Boston,” I continued. Never a good idea to let your mind race, or feel overconfident. At mile 11, my amazing Trail Mix friends greeted me with loud cheering and “Go Carmen.” They worked that aid station as volunteers, best ones in the event! And, yes! I am biased! I was finally able to eat real food, which I like the best during my runs. I grabbed four slices of oranges and pretzel sticks and gobbled them up. I was looking strong. My friends’ cheers propelled me with renewed energy and enthusiasm. I kept going strong till half point.

Around mile 15, I lost our pacers. They continued to run with their 3:38 min. sign up like a torch of torture, a reminder that steadiness and humility are more valuable in life than short-lived speed and overconfidence (one of my favorite lesson from this marathon!).

Around mile 18, as we came back over the Tower Bridge, I got mixed up with the kids doing their 5K race. I did not see any signs for our marathon route and ended up crossing the finish line with the 5K runners. I realized that I got lost. I kept asking people until finally someone pointed to the right side of the bridge, where I needed to make a right. I was demoralized and upset on myself for being ME: not always paying attention and having my head in the clouds, dreaming of Boston, philosophizing, or writing poems in my head. At that point, I realized that I had missed my chance to make it to Boston, as I got detoured by .7 miles, or about a good 6 minutes. Yet deep down, I knew I would have a nice PR at the end. I had to keep going and forgive myself for getting lost. The course was well-marked overall. However, at that crucial point when runners from different races mingled, I felt they had no volunteers to direct us and make sure we did not miss making that right turn, but then, I don’t like to point fingers. I needed to take responsibility for my own mistake. My feet felt heavy. My heart sank in resignation. My mind continued to chatter about irrelevant things. However, after being back on track and on the course, I needed to pull the reins of my being and regain control. I started to run steadily again and focused on finding equanimity and serenity inside my heart, mind, and soul. I had to chase a different goal: a big PR from last year’s marathon. Life was still good and my getting lost was not the end of the world. It could always be worse, one of my favorite things to say in life, as cheesy as it sounds.

Around mile 22, I got another small joy and victory seeing my friend Ashley, one of our CIM runner friends who cheered loudly for me as I ran through quiet Land Park neighborhood. Most of its residents did not know about the marathon, for it was barely advertised. I already got over being upset for running such a quiet marathon with almost no cheering, so I decided to withdraw in my Zen universe: my strong mind. I had to pull some strings to finish strong.

After mile 23, I decided to leave any worries behind and run one mile at a time. I started to run in the 9s at mile 18 and continued that way till the finish line. My gluteal muscles were a little sore, but my knees were strong, so I kept running and looking forward to see my family and friends at the finish line. As I crossed Broadway Blvd., I got closer to the Capitol and 10th St., where the finish line was. I started to pick up my pace, realizing that I would finish in 4 hours! As I made a left to run towards the finish line, I saw my family! Sophia peeled away from my husband and ran next to me holding hands towards the finish line. She wore her white dress shoes, not her tennis shoes, but she kicked her legs high with delight, joy, and great pride to see her mom finish her second marathon. All my troubles had drifted away like summer clouds. I laughed and smiled as we ran together. This was definitely the most favorite and cherished moment of the marathon!

Crossing the Finish Line

Pic taken by Alex Micsa, our son and my favorite race photographer
Pic taken by Alex Micsa, our son and my favorite race photographer

Our son Alex was running on the sidewalk and took tons of pictures of me crossing the finish line. He has been an amazing race photographer in many of my races. I kept waving and smiling at him with great joy and gratitude. I also saw my husband hurry towards the finish line, as I seriously picked up my pace and crossed the finish line in 4:00:11. I finished second in my age group, which I never expected! This was my pleasant surprise of the marathon. Award_PonyExpress_16
CarmenFinish!

What a great marathon and PR! I did it! Boston will have to wait till I will run the CIM this December. I lost and found myself during my second marathon. I made my own history of humility, serenity, composure, determination, strength, and inner peace. Pony-up, Sacramento! Kick up those hooves!

CarmenKids_Carriage!
UsPonyExpress_May1!

For more information on running, or real estate, please contact me here, or e-mail me at carmenmicsa@yahoo.com.

Tips and thoughts about running and real estate.