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LONDON MARATHON, MY FOURTH WORLD MARATHON — THE JOY OF RUNNING DURING THE PANDEMIC

November 27, 2021 carmenmicsa Leave a comment

Photo taken by the race photographers – Running with joy next to the guy in red over the Tower Bridge

After the London marathon got canceled twice last year due to the pandemic, I finally had the opportunity to run my fourth world marathon in person on Oct. 3rd. Not only did I take part in the largest marathon in the world with about 60,000 in-person and virtual participants, but I also rejoiced being cheered on by the best, most supportive, and loudest spectators in the world.

As a competitive runner who strives to earn my six-star coveted medal by running all the six world marathons, getting accepted into the London marathon was a dream come true! To my surprise, the times I ran during the Chicago and New York City marathons that I completed in 2018, had earned me an invitation to participate in the AbbottWMM Wanda Age Group World Championships. Knowing how hard it was to get into London marathon, I jumped at the unbelievable occasion. I felt honored and extremely fortunate to get invited.

Anticipation was high. Elations and emotions. Trials and tribulations. A solo international travel to Europe during a pandemic fully vaccinated but still masked and cautious.

The start of the marathon

After a well-organized packet pick-up on Friday two days before the marathon, I rested all day on Saturday to have fresh legs on Sunday. Luckily, it was a rainy day, which made it easy to stay warm under the covers, reading The Daily Telegraph newspaper that I picked up that morning at The Waitrose neighborhood market.

The morning of the marathon, we were blessed with no rain, clouds covering the sun in gray wisps of wonder, and a staggered start of our marathon due to Covid restrictions. Like most of the runners, I took the tube following crowds of excited and masked runners. I immediately became friends with a couple from Florida. We stuck together, as we had the same corral and start time.

The first thing I saw, as we got off at Blackheath, an area of South East London, England, straddling the border of the Royal Borough of Greenwich and the London Borough of Lewisham was a church built out of solid rock greeting all of us runners. I felt piety and serenity envelop me warmer than my jacket that I was planning to dispose of on the course.

Photo taken by Carmen Micsa. All Saints’ Church in Blackheath Common, London Borough of Lewisham

To me, this was a great sign, as I always say prayers before each race and ask God to guide my steps during each mile all the way to the finish line. I also feel at peace, knowing that my dear father will watch over me from heaven, helping me when I need him most.

My new friends and I checked in, showing proof of our negative Covid tests (I had to test negative four times during my 10-day London trip), after which we lined up to the portaloos, The British word for porta-potties. The wide-screen TV showed images of regular runners like us, as well as the elite runners warming up.

Photo taken by Carmen Micsa. The wheelchair runners getting ready to start the London marathon.

We hung around for about an hour before our wave started, which gave me plenty of time to use the bathrooms, but it also made me stand instead of resting my legs.

Selfie taken by Carmen Micsa. My new runner friends and I found Robert Wang. He is gracious to keep us all informed on the World Marathon Majors Challenge.

Running the streets of London

Around 9:40 a.m. we did a short walk to our designated start line — there were multiple starting lines, but only one finish line, and off we went.

My goal was to run the first three miles at an 8-minute pace, or so, which due to the many runners on the course worked. We ran through Charlton and Woolwich for those miles and the crowds were already cheering on us. After mile three, I tried to pick up the pace, but by the time we merged with the other runners, there was barely any room to run around people. I decided not to weave in and to wait a little more till the 10K point.

Photo taken by the race photographers. Running through Cutty Sark by this ship

I remember thinking during the marathon how strange it was that we were running by a ship and that I wanted to find out more about this since I love to research and learn, or what my kids call me “being curious Mom who strikes again.” From what I read, Cutty Sark was a British clipper ship, one of the last and fastest tea clippers to be built that now sits on the dry dock in Greenwich for public display. What a treat to run through history and be surrounded by indelible sights and architecture!

At this point, I started to run at a 9-minute pace and relaxed into it, realizing how blessed I was to be there — running through historical neighborhoods and relishing the sights and sounds of London that had already stolen my heart from the first day I lay sight on it.

The second half of the marathon

Before I knew it, I was crossing over the River Thames and running across Tower Bridge. This was already about the half marathon point. I was mesmerized by the energy of the runners around me, and especially the spectators who were treating us like superstars. The only world marathon that comes close to London in terms of spectators’ density and support is New York City marathon.

Photo taken by the race photographers. At this point, I felt like crying with joy and gratitude for running, for being alive, and moving.

Photo taken by the race photographers. I am smiling and running sandwiched between runners. The spectators were three rows deep.

I could not help smiling and taking in the sights and the spectators. The volume was perfect. I felt exhilaration at every step and turn. My body did not want to move at the planned 7:50 pace, but I felt amazing and did not want to break this running spell.

Everything was magical and magnificent. My heart glowed with gratitude.

Miles 20 to the finish line

For some reason, I felt that I was covering London so quickly. I wasn’t even looking for mile markers, or for the dreaded 20-mile wall. As I ran along Tower Hill and Victoria Embarkment Parliament Square, I continued to be amazed by the crowds who had huge balloons arrangements representing various charities, such as ovarian cancer, Parkinsons’ disease, and so on.

I also started to take more Buxton natural mineral water bottles offered to us on the course. As London is such an environmentally friendly city even the water bottles are made from 100 percent recycled material and are 100 percent recyclable.

I also started to thank the Londoners for their incredible support by shouting: “I love you, London.”

The crowds went wild for me, which made me float through the streets of London elated and energized.

I kept running relaxed, keeping a steady 9-minute pace, for I realized that I would finish my fourth world marathon in under 4 hours.

As I came around the final corner in front of Buckingham palace, I picked up my pace and ran in the 8s. I kept raising my index finger to declare my love to the spectators that kept screaming: “way to go!”

They were jazzed up for me, and I kept on running strong all the way past the finish line.

Photo taken by the race photographers. Electrifying finish and backdrop. I was all pumped up, as you can tell!

Photo taken by the race photographers. Crying with joy past the finish line

The gentleman in blue next to me was so nice. He asked me:

“Why are you crying? You finished so strong!”

I’m crying with joy,” I replied. “I cry at the end of each marathon,” I continued.

Crying is so cathartic at the end of a marathon, and running all the 26.2 miles cleanses my soul and heart. The tears just trickled down my cheeks and I let them roll, as I crossed the finish line of the London marathon and started to stroll to the bag check area.

My awesome friend and Arete teammate Katie Koning ran into each other on the course and at the finish line.

We both have competed in the Wanda World Age Championships, so we got two shiny medals to display. We also finished super close to each other and shared impressions of our races while taking in the vibrant atmosphere of the finish line — being surrounded by London’s old, beautiful, and well-kept buildings.

One of the big highlights of the London marathon: having the honor to see Shalane Flanagan blaze off on the other side of the road.

And were there any moments of doubts and physical challenge?

Yes! The last 10 miles of the marathon got pretty warm (I ended up drinking close to two liters of water) and blood came through my right shoe, as my toes bled towards the end squished by the Nike Vaporfly shoes, which I will not wear again in marathons, but these small challenges never stopped my eternal smiles through all the London miles.

Wishing you all to run the London marathon with joy, gratitude, and no bloody toes unless you’re a savage ninja like me, my nickname in the Sacramento running community and my Arete women only running club!

For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.

For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount). Running for real estate with joy!

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Three tough Marathon Workouts that will make you a faster runner

September 12, 2021 carmenmicsa Leave a comment

Bryn and I during our fun 20-mile run with 18x400m at the beginning of each mile starting at mile 2.

I have run 12 marathons in the last six years as a runner, and I am about to run my lucky 13th one in three weeks at London, where I am participating in the World Age Group Championships.

We all know how taxing marathons can be on our bodies and how strong we need to be to run a faster marathon or to achieve a PR (personal record). We also know that long runs are the holy grail of marathon training and that practicing our GMP (gross marathon pace) is super important in having a successful marathon, but how about speed, hills, and other workouts?

The number one myth that we need to get rid of is that a marathon is just about strength, stamina, and endurance. However, we should not neglect to do the weekly speed workouts, whether they are Fartleks, hill repeats, or track.

With these important workouts in mind, I will share with you my very three favorite marathon workouts that will turn all of you into marathon beasts! And speaking of beasts, this short form piece published by The Daily Cuppa matches my first hill workout. It was inspired by my Fair Oaks Chicken run 5-mile race this year, where I got first in my age group.

I Am the Beast

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

CARMEN F MICSA ·Aug 23

Photo taken by the author in Old Fair Oaks, CA

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

However, let’s not get down the rabbit hole, or the chicken one, since this story is about the yearly chicken five-mile race. Runners not only race the roosters roaming the streets, but they actually have four infamous hills to climb: Grand Daddy hill, Hernia hill, the Beast, and The Last Gasp.

I ran this race for the first time and enjoyed running over hills, through rocks by the river single-track path, and on a gravel road.

As I finished the gravel section, one of the volunteers cheered on us to run strong on the Beast hill.

My response to him: “I am the beast.”

Workouts

Hill repeats mixed with two miles of GMP. After a 2-mile warm-up, run 4X800m hill repeats ( I like to do Pennsylvania hill repeats). You can run hard uphill and use the downhill for recovery, or you can run pretty hard both ways with a full minute rest at the bottom. After the four repeats, run two miles at GMP pace, or faster on the bike trail, or a more flat surface. Then come back to the hill and finish the workout strong with another 4X800 meters. Cooldown for a total of 8 to 10 miles.

Running uphill in Ancil Hoffman Park with a smile. Photo credit: Bryn Mumma

2. A tough workout perfect for marathon training is the dreaded Michigan workout. This workout is a combination of fast track repeats on the track and tempo miles on a bike path. The paces will vary based on your fitness level and goals. To avoid injuries, start with half of the workout, or only do it as an advanced runner. My awesome friend and amazing training partner Bryn and I did this workout for the first time about a month ago. She is training for the Boston marathon and I am training for London. We were both surprised that we could still run our last 800m and 400m repeats fast and that the tempo miles didn’t feel too taxing or daunting.

The flying savage ninja – ha!ha! Photo credit: Bryn Mumma

3. And last, but not least, the 400m during your long run to break the monotony and to practice speed on tired legs. Bryn and I just recently did 18X400m starting at mile 2 all the way to 20. At the beginning of each mile, we ran 400 meters hard, but not as fast as doing it on track, but still hard enough that we ended up with some faster miles. It was a challenging workout, but it made our long run go by so much faster and our legs got some much-needed speed. Once again, this workout is pretty advanced, but it can be tailored for every runner since you can choose how many 400m repeats to do in each mile. The main goal is to shake up your tired marathon legs and to have fun with it.

These workouts seem daunting and hard, but doing them with a partner will make them more fun and less intimidating.

To sum things up, marathon training doesn’t have to be only about tempo runs, GMP mileage, and recovery runs. You can spice things up and have fun while training, and I guarantee you that your marathon results will be impressive, too.

Enjoy speed, hills, and mixing up workouts, as you might want to run more marathons when having so much fun. Happy feet, and remember that YOU ARE THE BEAST!

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

October 10, 2020 carmenmicsa Leave a comment

Keep chasing the things in your heart, even in the midst of disappointment and uncertainty.” Sara Hall, second place finisher at London Marathon this year.

Bryn and I at the start of our London virtual marathon in Golden Gate Park.

Between the pandemic, uncertainty, and California’s devastating fires, our marathon training and the completion of London virtual marathon in San Francisco felt like an incessant fight with the same windmills that Don Quixote fought, and yet never lost hope of changing the world. We had to be creative and flexible about getting our long runs done during our training due to summer heat, but especially the fires and the bad air quality.

As we ran passed the Dutch windmill, I could not help thinking of Don Quixote, as if predicting the tough, hilly marathon ahead.

10 LIFE LESSONS LEARNED WHILE TRAINING FOR LONDON MARATHON

ADAPTATION – Dr. Dennis Godby with Sacramento Naturopathic Medical Center, said about me that I am “AIR,” which stands for adaptation, inspiration, and resilience. Dr. Godby is my naturopath doctor and an amazing human being. Talking about adaptation, we all know that being adaptable is a key survival quality that not only keeps us alive and well, but it also enhances our flexibility and turns us into nimble gymnasts, so to speak, who can tackle life’s challenges with more ease and comfort. For Bryn and I, training meant weekly changes and adaptations to our running schedule, routes, and workouts. We ended up doing many of our long runs in the middle of the week because of the fires.

Tough track workout on a Wednesday that turned into a 14-long run to avoid the weekend’s bad air quality.

2. INSPIRATION can work on many levels when someone dedicates time and attention to achieving a goal. Bryn and I documented our weekly runs and journey on social media, and, according to our coach and Arete team mates, we together with other team mates training for Boston marathon and other virtual races, became inspiring to our Arete competitive running team. We also inspired our children, our families, and co-workers due to our devotion to running and exercising.

3. RESILIENCE did not only apply to practicing grit, but it mainly meant rolling out with all life’s punches that came to us on a weekly basis up to the last day before running London virtual marathon, when mother nature gave us a weekend of smoke from the fires raging through Napa Valley. That’s when Bryn had the great idea to move our marathon to San Francisco, where the air index quality was at healthy levels.

After a smooth 1.5 hour drive drive to San Francisco, we reached Golden Gate Park. We easily found parking and bathrooms. We took a quick picture with our bibs on at the start line, and then we were off. During the first mile of our marathon Bryn said: “I could see a bright spot in the sky and thought the fog might burn off quickly, but was happy to have it for as long it would last. After a summer of training in the harsh Sacramento sun with early morning runs during which we raced against the rising temperatures, being enveloped in a blanket of cool fog with steady temps was soothing.”

In the first few miles, we were reminded of the hidden treasures in Golden Gate Park – the Conservatory of Flowers, Rainbow Falls, Spreckels Lake, the Bison Paddock, and the Dutch Windmill with a lovely “HOPE” flower display. After about five miles of smooth and controlled running, we hit Ocean Beach, ran up past the Cliff House and Sutro Baths and onto the rocky cliffs of the Coastal Trail. We then dipped back onto the roads past the Legion of Honor and Sea Cliff mansions to rejoin the trail in the Presidio.

I have never seen the bison in Golden Gate Park before, but maybe because I didn’t get to that side of the park. I snapped this picture while running and was delighted.

Hope never fails, so when the running got tough, Bryn and I kept on going.

“Running in the fog felt like home.” Bryn Mumma

Bryn enveloped in fog, running across the Golden Gate Bridge.

After we ran across the Golden Gate bridge twice, we had finished the first half of our marathon, but the hills kept coming, as we hit the stairs in reverse. By now there were many people on the trails, most of them wearing masks. I had slowed down by more than a minute per mile, but I kept moving forward, while Bryn navigated the hills with agility and looked like she was ready to run an ultramarathon, not just a marathon.

Hills, stairs, and a little knee pain, but what a scenic and incredible tour of the city!

“Running on a soft trail, overlooking the bluffs, up and down the hills, with the scent of eucalyptus in the air, was heaven.” Bryn Mumma

Returning to Golden Gate Park for our final few miles, we noticed that the park had come alive with children and families. We passed playgrounds and picnickers, as well as Stow Lake and the Botanical Gardens before reaching our 26.2-mile finish.

Throughout our marathon, Bryn couldn’t help but feeling like running in the fog was like coming home, because it was where her now-husband and her got engaged and married, while they both finished their studies to become doctors. Much of time in San Francisco was spent in the Sunset, running through Golden Gate Park to Ocean Beach.

For me, the highlight of the marathon were the windmills and the Pacific Ocean that made our extremely beautiful, scenic, but hard San Francisco marathon course with 1,730 feet elevation an adventure to remember. Bryn seemed to glide on all the hills, whereas I struggled with knee and calf pain, but continued my run and finished my 11th marathon, relishing the fog, the ocean waves crashing onto the shore, the Dutch Windmill, running across Golden Gate Bridge twice, the sight of a beautiful heron at the end of the race, and the wonderful time spent with my friend Bryn, who ran this marathon with ease and indelible joy.

Bryn finished the marathon ahead of me, as I struggled with pain from all the hills and possibly my thyroid acting up, but I mixed running with walking at the end and got it done. As I finished, I thought about our celebration picture, which, of course, was with the Dutch Windmill.

Bryn knew I wanted a picture with the windmill, so we drove close to it, parked, and captured the joy of completing our first virtual marathon with no spectators or aid stations.

I fought hard and ran my slowest marathon since I became a runner, but had defeated the windmills and have learned valuable lessons about life, such as:

4. POSITIVITY – Bryn and I tried to find a positive in every negative.

5. PERSEVERANCE – We constantly found ways to push each other on the track, or during a long run, and never gave up.

6. CREATIVITY – We had to constantly find ways around the pandemic, the weather, our busy schedules, and I even composed a rap song for our marathon.

7. DEDICATION – Without dedication, we can’t achieve much in life. Every single week, Bryn and I communicated with each other. We both set time aside for our speed workouts and long runs, which we did together and thus made our marathon cycle feel easier than usual, more enjoyable, and fun.

8. MOTIVATION – Once I convinced Bryn to do the London virtual marathon with me, both our motivation has increased, as we stayed focused and kept each other accountable.

9. FLEXIBILITY – With Bryn being an emergency physician and myself the CEO of my Dynamic Real Estate company, we both had a little more flexibility in our schedules, which proved to be quintessential to our successful and fun training schedule that I created for us mixing most of the workouts that Mary, our team’s coach provided part of the Chicago marathon training, with some of my own training, including weekly rest and strength training.

10. ENTHUSIASM –Ralph Waldo Emerson said: “Nothing great was ever achieved without enthusiasm,” and Bryn and I had plenty of it. Chasing each other on the track was the highlight of our training, which made us run faster and stronger.

With races being canceled all around the world, now, more than ever, we have goals of becoming better human beings, helping others, lifting each other up, and just striving to be the best version of ourselves. Running goals are important, such as PRs, but the most important PR is what I call in my poetry book the pace and rhythm of life, which means being entuned with life, living in the now, and being grateful for every breath and stride we take on the trails of life.

For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, by clicking on the link. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.

RUNNING for REAL ESTATE!