Finishing with a savage kick- let’s finish this rainy parade of runners
On Saturday, February 10th, I completed my 17th marathon in 4:02:57 with a big kick and smile at the finish line.
I am very lucky when it comes to having good running weather, but on Saturday, the rain came down steadily for about three hours out of the four hours that I was running the marathon with zero stops for fear that I wouldn’t want to keep going.
My mantra during the entire race was to keep going and never stop, which I accomplished and felt good the entire time, but not as speedy as in other marathons. Yet, the farther I ran, the less interested I was in quitting, which reminded me of our teachers back in Romania, who used to repeat this phrase to us whenever they sensed that we were about to quit:
“You better keep going and not drown right when you’re about to reach the shore.”
As a child, I despised this expression, but as an adult, I appreciate it and practice it with my family, in my business, and in all the sports I do.
Why do I value this so much?
The answer is simple: “We don’t always see the shore, which is why we have to keep swimming, running, or whatever we’re doing.
A Short Course Analysis
My friend Youa absolutely loves this course, which is part of the Mesa-Phoenix Revel downhill course and is considered fast. She keeps hitting a PR every year that she runs this course, but she still needs to hit or break 3:30. Inspired by her and other runners, I signed up to run this marathon hoping to break 3:28:48, which is my PR at Mt. Charleston marathon, the fastest course I have ever run followed by Big Bear in Southern California.
Being a strong downhill runner, I figured that the PR could happen, even though I had a two-month training setback at the beginning of my marathon build-up due to my peroneal injury. However, January was a strong training month, so I was becoming even more hopeful until I got to run the course, and my inner monologue changed.
The start was delayed by 30 minutes, which meant standing in the rain and getting our shoes and clothes wet. After about 20 minutes into the delay, runners were allowed to start after about 20 minutes. I was still in the bathroom, so when I came out, I jumped to the start and started running with joy while trying not to run too fast my first mile. I only hit 7:59 pace in that first mile, after which I dropped in the low 8s.
The course was not crowded at all, which I liked. The course is supposed to be very fast in the beginning, after which there are two hilly miles from miles 5 to 7. During the course preview, we were promised all fast downhill after mile 7 till about 17, but I kept waiting for those downhills to appear and felt like Waiting for Godot, as all I got was a slight downhill and mainly flat course, which didn’t feel that fast to me.
I decided to settle at an easy pace and to take in all the spectators. To my great delight, I saw a family who held up signs written in Romanian just as I was thinking of my dear father who smiled and cried with joy through the raindrops that day.
I ran towards them and greeted them in Romanian, which made them cheer loudly for me. How awesome was that?
As I kept running in the cold rain, I tried to take in the scenery, but there was a long stretch of an industrial-type neighborhood – more than five miles, so I didn’t think the course was beautiful other than in the beginning with the saguaros dotting the road and looking eerie in the morning darkness. I always do better when the course is pretty like the London Marathon, which I consider the most beautiful marathon I have done so far with Big Sur following.
I didn’t know if it was me not feeling those downhills but at the end of the race, my good friend Tiffany Stratton Moreno and I found out from different runners that they also didn’t feel those fast downhills that were supposed to make this course speedy. Tiffany encouraged me to write a detailed race recap, as runners tend to perceive the course sometimes based on their PRs and not the true topography of the course.
Things that went well
My nutrition on the course was right on point. For this marathon, I followed the advice of many elite runners and took a Huma gel every 3 miles, which worked out very well, as I never hit the wall, but I also didn’t settle in my high 7s paces for whatever reason. It could have been running through the rain for so long, or simply not my day.
With the sparse scenery, I focused on the few but wonderful spectators, who were out there standing and cheering for us in the rain.
Every time, I shouted: “Like a savage,” they cheered loudly and laughed.
The fun interaction with the spectators kept me going – soaked with raindrops and the thrill of running another marathon – feeling good and even happy to welcome some fatigue but no real pain in my body due to my good training, a mixture of my own and coach Paul Carmona. I purchased his downhill advanced plan, which was very good and helped me run strong, although I will revert to my training plan next time and run a marathon six to seven weeks before running the marathon that I wish to PR.
Why? You might ask?
Because I am an advanced runner, know my body and all my three fastest marathons from 3:28 to 3:33 came six to seven weeks after I ran an easy marathon, except my first 3:30 Mountains to Beach marathon, which happened after I ran my first 50-mile race seven weeks prior. The marathon felt like a breeze!
Back to the Mesa-Phoenix marathon
As I ran in the rain that came down relentlessly and only stopped in the last mile of the marathon, I looked forward to inching closer to the finish line so that I could change clothes and celebrate another marathon.
The finish line of the marathon was slightly downhill, which helped me finish with my characteristic savage ninja kick and run at a 7:45 pace coming through the chute while shouting “like a savage.”
The spectators were having a blast and cheered me on as if I had won the marathon.
The marathon ended at Riverview Park, which is a large open space park with water features, playgrounds, and a stage, where they played music for us.
As soon as I crossed the finish line, my wonderful friend and Arete teammate Youa Xiong called me and we met up. To my great joy, she told me that she PRed for the fifth year in a row in this marathon, but due to the heavy rain we had, she didn’t hit 3:30 or faster, as she had hoped. She ran it in 3:33, which was so close.
“You seriously did amazing,” I told her while having someone take our picture.
Youa and I at the end of the marathon! Super proud of her! A shiny new medal and a PR!
My celebrations continued with my friend and wonderful roommate Tiffany. We even went on a short hike to see the Hole in the Rock by the Zoo, which was beautiful. My husband joked with me that apparently, I didn’t run hard enough if I was in the mood for hiking.
“It was just a short hike to get some blood flow into our legs,” I told Catalin, knowing that he liked to tease me.
Tiffany and I on our way to the Hole in the Rock- showing off our new shiny medals.
This marathon is still in the top 10 of fast marathons to run and it can be a good course on not such a rainy day.
A million thanks to the organizers of this Revel race for doing their best to make it a positive experience.
And when in doubt, remember that you’ve come so far, and quitting will feel like drowning by the shore, as my teachers back in Romania used to tell us. Let’s persevere!
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For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide you, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love, A Book of Poetry and Short Forms on Amazon, or any other of my books.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916–342–2446.
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Feeling happy after a great run in Flagstaff, AZ, Photo by Drew Wartenburg, Kim’s wonderful husband, chauffeur, and chef
“No one expected me to make an Olympic team. I wasn’t a standout high school or college athlete, but I have always loved to run and valued a disciplined work ethic. I have been fortunate throughout my career to have wonderful coaches who fostered my desire to seek continual improvement, and a PR streak eventually landed me among the country’s best athletes and in a qualifying position for the Olympic Games.” – Kim Conley
Jumping from 5K and 10K favorite distances, US Olympic runner Kim Conley is moving up to the marathon distance this year. Although Conley used to live in Sacramento, she now lives and trains in Flagstaff, AZ. A two-time Track and Field Olympian in the 5000m and two-time national champion, Conley grew up in Santa Rosa, CA, and went to college at UC Davis where she ran cross country and track. Conley is a professional runner for Nike and coaches adult runners with McKirdy Trained. In her free time outside of training and coaching, Conley enjoys reading, hiking, mountain biking, and exploring the beauty of Northern Arizona. Personal bests1500m — 4:07.17 3000m — 8:44.11 5000m — 15:05.20 10,000m — 31:35.88 Half Marathon — 69:44Her lovely mom Melanie Conley is British and emigrated to America in 1987. Melanie lives in Santa Rosa, CA, where she is a home health wound, ostomy, and continence nurse for Sutter. In her free time, she enjoys traveling, swimming, and spending time with family—including her three grandchildren. As 2020 rolled up all its sleeves with a worldwide pandemic, Kim Conley has embraced the ever-changing circumstances and has learned some valuable lessons:
Being adaptable to life’s swift changes in a way that the Olympic athlete has never been before.
Being prepared to be disappointed, such as a race being canceled at the last minute, made her embrace life’s disillusionment with equanimity and serenity.
Being open to change and welcoming it as a catalyst toward personal growth. For instance, one of the things that Conley changed in her training was to move to Flagstaff permanently in the middle of 2020, which allowed her to train at altitude full time. Additionally, Conley stopped going to the gym. Instead, she uses the developed at-home strength routine based primarily on the KBox Trainer by Exxentric.
Kim Conley and her mom Melanie Conley, Photo by Drew Wartenburg, Kim’s wonderful husband, chauffeur, and chef
“Dreams can change if you want them to.” – Melanie Conley
Kim and Melanie Conley share a few multigenerational pieces of advice for athletes of all ages and abilities and anyone who wants to increase their resilience.
Kim: keep going and keep adapting.
Melanie: when things get tough, carry on as usual.
Kim: learn to become more nimble and welcome changes in your lives.
Melanie: being supportive and not putting pressure on the kids will help them enjoy the process and be successful.
Kim: having the parents’ and grandparents’ blessing to reach high and believe in becoming an Olympian.
Melanie: have audacious dreams and be ready to change them, if you need to.
Kim: the endeavor should be less about the outcome, and more about enjoying the process.
Melanie: find something positive every day.
With so many lessons in resilience that Kim Conley learned from her parents and running, working hard to accomplish big dreams is all just good fun when doing what we love to do.
And yes! Dreams are adaptable as well!
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For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion and Morsels of Love, A Book of Poetry and Short Forms on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon.
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Also mention this blog and receive a great offer whether buying (credit for closing costs) or selling (commission discount).
“Nothing is good or bad, but thinking makes it so.” William Shakespeare
Going into St. George marathon, which was my 10th, I decided that I would not let the hills bother me in any way, or consider them good or bad, since I agree with Shakespeare that it is our mere thinking that makes something good or bad. Instead, I decided to train with purpose and focus on conquering the hills, especially because I had had the opportunity to run 19 miles on the course this summer during our trip to Utah. My long run that summer day in August did not go very well. The hills were long and ubiquitous both up and down, taxing my glutes and calf muscles. My legs felt as heavy as the beautiful red rocks surrounding me on the course and my pace was slower than usual.
My husband Catalin was so sweet to be my Sherpa during my long 18-mile run that day, waiting for me in various places and taking pictures of me. In this pic, I am running through Snow Canyon and making a quick stop to refuel, as well as to complain about those monster, mean hills.
Needless to say, I freaked out and thought there was no way I would run strong on the course that everybody called downhill and fast, so together with my awesome friend and coach Jenny Hitchings, we devised a great training schedule that included hills and tough speed workouts. Additionally, every time I had an easy and recovery 10-mile runs on my schedule, I would try to run trails for some more hills and elevation.
St. George Marathon highlights and Course Analysis
It was the day before the marathon and many runners from 20 countries and 49 states were stirring…
My friend and Arete team mate Briana Telford and I shared a house that I had rented through VRBO and we did everything right before our marathon. I cooked spaghetti and sweet potatoes fries for dinner, we hydrated, conserved our energy, and went to bed around 9:30 the night before the marathon, since we got up before 4 a.m. to catch the bus taking us to the start line.
Briana and I doing a short 2 mile-shakeout with strides on Friday, October 4th the day before our marathon. Most big races and marathons are held on a Saturday in Utah, since Sunday is church day for many locals, most of them following the Mormon religion.
Briana and I at the Convention Center, which was pretty small and unpretentious. We did not spend much time on our feet, which was great.
Excited to run my 10th marathon.
The start line and the first 7 miles of downhill smiles
The house we stayed at was less than a mile away from the finish line and from where we had to take the bus that took us to the start line up in the Pine Valley mountains at 5,240 feet elevation. Briana and I walked to Worthen Park and got on the bus with no wait. Once we arrived at the start line, the volunteers gave us space blankets. The temperature was 35 degrees and a little windy, so we immediately huddled around the fire together with other runners.
Huddled around the fire felt magical and we kept warm.
Watching the fire was a magical and unique experience at the start of the marathon, which was a first for both of us. The flames twisted, danced, and glowed in the morning cool air. Our legs and feet got warmer – almost a burning sensation; our bodies and souls ablaze with marathon flames that simply called our names. As we got close to the start time, which was 6:45 a.m., we finally left the fire, shed our warm jackets and sent our bags on the truck that took all our belongings to the finish line. We barely delivered our bags, when they announced that there was one minute left before the start.
Before I knew it, I started running in the dark surrounded by the cold morning Utah air and the breathing of many runners. My breathing was smooth. I ran through the darkness and could not see anything on my watch. I ran by feel telling myself not to go off too fast. My first mile was 7:48 and then I kept running by feel till the 5K, being on track. The next four miles were in the 7:20 and 7:30 pace, as the downhill was steep and I thought it was worse to put the brakes. I caught up with the 3:25 pacers and they were chatting away, talking about the one-mile long hill coming up at Veyo, a small little town with one gas station.
Miles 7-12- Let the hills begin
It is very easy to think that St George marathon is just a downhill race, as runners descend nearly 2,600 feet through scenic Southwest Utah, but unfortunately, maps don’t do justice to a course. At mile 7, I knew I had to climb for exactly one mile, so I was ready and took the hill steadily, trying to conserve energy. The hills continued till mile 12, even though there were some downhills in between, but not enough to keep me at my desired 7:50 pace. I relaxed and did not panic, as I knew this portion of the course very well. The hills did not feel very difficult, but they did slow me down. I was looking forward to taking off after these miles, thinking that it was mainly downhill, but my body had different plans.
These are not just hills; they are mountains, and yet, I came to the top with a big smile and my victory sign up. .
Miles 13 to 19 – Up and Down I Ran
I was really planning on taking off and hitting my GMP (gross marathon pace) again, but my hips were a little tight and I couldn’t quite push, so I was happy to run in the low 8s and some mid 8s. To my surprise, my calf muscles were not sore or tight and my glutes were also pretty good. I had taped both my calves using the wide KT tape and it seemed to work. As I kept losing my desired pace, I did not feel despair like I felt earlier this year running the Boston marathon. On the contrary, I was running with joy and gratitude, relishing the white, pink, and red sandstone rocks. I was keeping a steady pace and the spectators were wonderful, cheering on me and saying “Go Carmen,” as we all had our names typed on our bibs. I kept looking at my watch to see how far off I was from my goal of breaking 3:30 and I realized that I needed to shift my focus on my form, as my knees were starting to hurt from all the descending, as well as try to make this my second fastest marathon.
Miles 20 to the Finish line
The climbing up and down the hills does not end till about mile 19, when the course descends into town, where there is a flat and fast 10k for those runners who can push it. Even though I could feel my body getting tired, I started to pick up my pace and ran faster in this portion. I had promised my friend and Arete team mate Christina Nokes that I would run as fast as I could for her at the end and that I would chant our new marathon mantra: “Like a savage.” As I ran faster and stronger through town, I kept lifting my arms and was shouting “like a savage.” One of the spectators said cheerfully: “Yeah, you are a savage. ” Many spectators were amused and cheered even louder for me, which helped me run faster and with more joy. With two miles left, the spectators were handing out popsicles and I truly enjoyed mine, while running faster and stronger towards the finish line, which was electrifying, as there were rows of spectators on both sides. I had finished my 10th marathon as my third fastest marathon in 3:41:46, qualifying again to run Boston marathon, which I had promised myself not to run again till I am 70 when I will try to win my age group.
My third fastest marathon and qualified for Boston with 8 minutes below my qualifying times.
My amazing friend and Arete team mate Briana was at the finish line cheering for me and taking this video of me right as I crossed the finish. Video_Finishline_StGeorge
To my great joy, Briana PRed by about 5 minutes and finished in 3:24:25. We were both happy to complete a tough, but great marathon.
At the finish line with my awesome and speedy friend Briana.
Even though I did not PR, I was very happy with my marathon and I loved that I ran with joy and gratitude.
With St. George being considered one of the top 10 qualifiers for the Boston marathon, according to the marathon website, here are my recommendations to everyone wanting to run this course strong and qualify for Boston, or achieve a personal best time.
Training Tips for a Successful St. George, Boston, New York, or any hilly marathon
Practice running both uphill and downhill. My hill workouts included running steady uphill and controlled downhill, but I sometimes made the workout harder by running hard downhill at 7 minute pace to shred the quads and get them stronger for this marathon, which is not for the runners who hate the hills. The hill workouts that my awesome coach Jenny Hitchings gave me also included doing three miles at marathon pace after my hill repeats and sometimes doing a tempo right before the hill repeats. These specific workouts kept my quads pretty strong till the last two miles of the marathon.
Use the recovery day and easy runs to run on the trails, as the hills there are ubiquitous and you will train at higher elevation. Whenever I had 10 miles recovery on my schedule the day after speed workout, I tried to hit the trials and run super easy, but practice on the hills, which is quite helpful for a hilly marathon.
In the building phase of the marathon, feel free to do your long runs on the trails so that you can get your climbing legs in good shape.
For the most advanced runners who feel comfortable on the trails and who are not injury prone, although we can all get injured at any time, I would recommend doing a hilly, but not super technical 50K race about 5 to 8 weeks out before the marathon, as I have done that before another downhill marathon last year at Mountains to Beach and I felt the strongest out of all my marathons, but that doesn’t mean it will always work.
Speed workout on the hills doing 5 to 8 x800 meters on a fairly steep downhill and running back up. Try to do this workout once or twice a month, as the purpose is to beat up the quads to get them strong for the hilly course. Run hard, but controlled downhill with a good form and turnover, after which rest for 2 minutes at the bottom and then climb back up strong.
To sum things up, hills are runners’ best friends and we should visit them often for speed and strength.
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“Boston City and its people stole my heart, while Boston marathon stole my legs.” Carmen Micsa, aka ninja
Before Marathon – Exploring Boston
What I love most about out of state marathons is the exploration of the city. I feel that the energy, excitement, and the pure spiritual aura of a city unveils to us runners from all over the world in a unique light that shimmers inside our souls and sticks to our memories forever. However, after having run Chicago and New York City world marathons in 2018, which I totally relished and treasured, I feel that the Bostonians are the friendliest, the most invested in their marathon, and welcomed us runners with open arms and hearts.
The people of Boston were treating us runners like rock stars the entire marathon weekend. The locals cheer on us and talk to us everywhere we go, whenever they see us wearing our marathon jackets/clothes. Such an indelible feeling!
Little did I know that the course outline behind me was so accurate. My coach and my friends back home told me that the first 6 miles are downhill and that I need to hold back and not go too fast, but I would soon find out that the hills start cresting from the very first mile.
My first day in Boston was taken by the Expo and by exploring Boston Common, the oldest park in the United States dating back to 1634. The history, the brick buildings, the friendly people all welcomed me, making me grateful and honored to run my eighth marathon, but my very first Boston.
Boston Common Park and its gardens.
I even got to meet Blanca, the white albino squirrel that was as friendly and cheerful as the Bostonians.
On Sunday before the Boston marathon, which is the oldest continuously running marathon, I was excited to run down Boylston Street to the finish line to do my easy shakeout run. My Airbnb apartment was a little less than a mile away from the finish line and only a quarter mile from the buses taking us to the start line. My good friend Kaoru Cruz who had run Boston the previous year told me about the blessing of the athletes at the Old South Church, so I was excited to get my run in first and then go to church. To my great joy, many of my Sacramento runner friends were also by the finish line, strolling and taking pics.
With Kaoru Cruz and my awesome Sacramento runner friends at the finish line.
With Lisa Limcaco and Joanie Murakami.
Boston Strong, Sunday before the marathon.
Another finish pic with my awesome Arete team mates, Karen Kunz and Debbie Zakerski. To me, taking all the pics by the finish line meant that I had to finish the next day and be strong and ready for the real finish line pics.
Following my short run with a few strides, I had a bagel with hash brown potatoes. A few minutes before 11 a.m., when the second blessing of the athletes happened, I went to Old South Church – my soul already elated and humbled to be there.
Designed in the Gothic Revival style, the Old South Church is a historic United Church of Christ. Having a church by the finish line of the marathon is a 26.2 mile and beyond spiritual journey.
Before the service started, we were all given a palm leaf. In John 12:12, the crowds used palm leaves to greet and welcome Jesus as the king of Israel. I sat next to a lovely lady, who lived right outside of Boston on her own and who immediately started talking to me about the marathon and treated me like a celebrity. Once the service started, I felt the sacredness of Palm Sunday, surrounded by the people of Boston and other marathoners like me from all over the world. The service was touching with special prayers and wishes for us, such as “May you mount up with wings like eagles. May you run and not grow weary. May you walk and not faint,” but what got me was the special hymn for the runners entitled Guide My Feet.
As we all started to sing this hymn that went like this: “Guide my feet while I run this race, (yes, my Lord!) for I don’t want to race this race in vain! Hold my hand while I run this race, I’m your child while I run this race, Search my heart while I run this race,” I wept uncontrollably. I sang and cried. A purifying and cathartic sobbing and crying that percolated all the way to my runner’s core. My new friend consoled me and held me around the shoulders in a maternal embrace. At the time, I just thought I was emotional, but after the marathon, I interpreted my weeping as a foreboding sign to the tough marathon awaiting for me that would fully challenge my physical and mental abilities.
My new Boston friend from Old South Church, who consoled me when I cried filled with emotions before my first Boston marathon.
The Morning of the Race
On Patriots Day, the morning of the marathon, I woke up to a roaring thunder and stormy fickle New England weather. The dark clouds floating in the sky, reminded me of Haruki Muraki’s quote in his memoir What I Talk About When I talk About Running that clouds always come and go, but we can always count on the permanence and immanence of the sky. While I was getting dressed and prepared my bag with my good Nike Flyknit shoes, I checked the weather app. It looked that the rain would be over by the time I started at 10:50 a.m. wave 3, corral 2. Nonetheless, I wore my bad shoes that I was going to discard at the start line and a disposable weather poncho.
Before boarding on the bus to Hopkinton. Most runners were clad in garbage bags and old clothes to discard at the start line.
The ride to the start line took about an hour. Once we got to the Athletes Village, I lined up to use the porta potty. It was muddy, so I was glad I wore my bad shoes that I was going to discard right as we started to walk to the start line. After going to the bathroom twice, I ate half a bagel and then they called wave three, blue bibs to start walking. It was happening and I needed to go to the bathroom again, but I was told there were porta potties right before the start line, so I was relieved.
The Race
Before I knew it, I crossed the start line at Hopkinton to run my first Boston marathon. As my wonderful coach Jenny Hitchings, warned me, the first three miles of the marathon were quite busy and I was not able to hit even the 8-minute pace that she suggested for my race strategy, but I was around 8:10 minute pace. I refrained from weaving around people, as I wanted to conserve energy. I was also told that the first six miles were downhill, but I found out quite the opposite. After about half a mile, a long hill loomed in front of us. A gentleman running next to me joked and asked me: “Is this Heartbreak hill?” I laughed, but I was already put off by the early hills. I could also see runners in front of me trying to get into a rhythm and go around other runners. It was also hard for me to hit my 7:50 to 8 minute pace right from the start of the race, which never happens to me; quite the contrary, I have to hold myself back, because it feels so good to run. At the 5K point, I was only 1 minute off from what Jenny wanted me to hit, so I reassured myself that I would soon get into my groove and my 7:50 splits should come to me, as they always did in my training, which has been solid due to the outstanding guidance and support of my coach.
The spectators lined up on both sides of the rural towns we ran through from Hopkinton to Ahsland first. I high fived many kids cheering for us and thought to myself that by the 10K mark I should be on track. However, as we kept running through the next town of Framingham, I kept noticing more and more hills and hardly any downhill. My pace by the 10K mark deteriorated, but I kept on running and smiling. I was looking forward to hit the half marathon mark. I noticed quite a few churches on our way and the spectators who cheered on us from the side of the road, from balconies and anywhere they could find a spot to show their enthusiasm for us and supporting us the same way crowds in Chicago and New York City world marathons did.
The heat and humidity were a factor for us runners. I felt sluggish and knew I had to stay on top of my hydration and fueling. I took more Huma gels than I normally would to be strong and not get cramps. As soon as I hit the half marathon mark by Wellesley, I was 10 minutes off my recommended pace. I had to acquiesce that I would have to dig deep to finish my first Boston marathon and that it was not going to be a PR day for me. I was starting to feel my glutes lock up on me and not allowing me to run smoothly, which is why I almost missed the super enthusiastic and loud cheering from the Wellesley college students, but then I saw runners stopping for kisses and remembered my friends who told me about this incredible experience. I did not go for a kiss, but tried to use the crowds’ energy and good vibes to continue running and smiling.
Still smiling.
Digging deep on the hills.
Running by the famous Newton Fire Station on the infamous Newton hills.
My pace kept getting slower into the 9s. At this time, I only hit one GMP mile at 7:55 pace, which was unusual for me, as I perform much better in races than in training. My left calf muscle was tight and tense. My running felt labored. I even had to do a short walk on Heartbreak Hill. I ended up walking for a very short distance three times during this marathon, which had never happened to me in any other marathons I had previously run.
The crowds kept cheering for us loudly, but at this point, it wasn’t working for me, as I was in deep pain and mad on this crazy Boston marathon course. I told myself that I would never come back and that one time running this iconic race is more than enough. My emotions during the race matched the New England weather: I vacillated between joy, smiling, waving to the spectators to talking to myself, hating the course, and not understanding why runners keep coming back to run Boston marathon. Between miles 16 to 21, I was in a dark place, not enjoying the marathon and wishing this torture to be over. My left calf kept putting its brakes on my running, so I understood that I had to be gentle on my body, while trying to adjust my stride and just move along at whatever pace my body allowed me to run that day.
The Finish Line
From miles 22 to the finish I just willed myself to keep moving. The majority of the miles were on flat terrain, but I was still exhausted and stopped one last time. I walked and cried. A very nice lady told me that we are almost done and gave me her hand. We ran hand in had for just a little bit till I stopped crying. I often get emotional running marathons, or ultras. The crowds kept cheering for us to propel us to the finish line. I tried to absorb their energy, but it didn’t work the same way as it did for me at New York City marathon in 2018. However, once I saw the big Citgo sign, a landmark for the Boston people associated with Kenmore Square and the Red Sox in the distance, I knew I was getting close. I could taste my victory of completing a tough marathon under warm and humid conditions.
The turn on Boylston Street was incredible and so was the purifying and cooling rain that had started. Most runners felt cheerful and spread their arms widely to welcome the rain that never felt better. I felt rejuvenated and tried to do my kick at the finish line. I crossed over the mat, not realizing that the race was over. I did it!
The pure ecstasy of crossing the finish line and completing my toughest marathon so far in 4:10:22, which was my second slowest marathon since becoming a runner, but a finish in the iconic Boston marathon is a finish.
My rainy finish before getting the medal.
The Boston Medal! A race like no other!
Post Boston Celebration and New Perspective on the Marathon
Right after the marathon, I walked back to my apartment wrapped in the shiny, silver thermal marathon blanket. To my surprise, my calf felt great now that I stopped abusing it. I knew that I was not injured and I was happy. My post Boston celebration included meeting with my awesome Arete team mates and our coach Mary Wright, my wonderful friend Robin Miotke, who happened to be in Boston, and my speedy and amazing friend Karen Clark. As I heard more marathon stories and how mostly everybody struggled that day, although some of our team mates ran super strong races and even got a personal record, I became more and more content and grateful with my finish and accomplishment.
The Boston 26.2 beer sure tasted good with my Beyond meat burger dinner after the marathon at the Granary Tavern, where I met with my Arete team mates to celebrate and share our trials and tribulations.
With our awesome coach Mary Wright and my team mates from Arete’s different chapters.
With my amazing long-time friend Robin Miotke. I loved hanging out with Robin and her husband Rob and share lots of race details as well as my second dinner for the evening.
The following day, I woke up with hardly any soreness, or pain, so I joked with my hubby, friends, and coach telling them that I apparently did not run hard enough out there. On my way to the airport, I was super happy to connect with my wonderful friend Karen Clark, whom I had met during a 20-mile race in preparation for the CIM marathon in 2016 and we had stayed great friends.
Posing with my friend Karen Clark by the Boston marathon sign.
Appreciating my journey as a runner and grateful for having completed the Boston marathon.
Final Thoughts, Reflections, and Advice on the Boston Marathon from Carmen, aka Ninja
The hills are real and when I come back to run Boston, I will make sure to include a lot more hill training and even some close to GMP miles on hills. I had some great Boston simulation hilly long runs that my coach had me do and they were great. I also tried to do most of my easy runs on hills, but hitting long hills during a marathon between miles 16 to 21, when the body is already tired is tough.
Last year before I ran Mountains 2 Beach, which is a much easier marathon, but still had some hills after the half marathon mark, I had run two hilly 50K races and one 50-mile race. I will not run Boston without doing at least one 50k race on the trails about 4 to 6 weeks out. Doing a 50-mile race like I did last year is a little much, but the 50K races will prepare my body and mind for those steep and long Newton hills.
Doing more long runs on the trails will be ideal and key in my humble opinion, especially during January and February to build endurance and strength. This is especially important for me to do, as I constantly have glutes issues and experience pain during long runs and marathons.
Using the sauna at the gym more often, as early spring weather can bring heat and humidity that our bodies are not used to.
Doing two days of strength training, instead of one that I did this training cycle, two days of hot yoga/ Pilates a week on top of the regular running will make my body stronger and faster.
As this wonderful sign by the finish line of the Boston marathon says: “What gets you to the finish line?”
Great question! We all have different reasons and motivations. Let’s find them!
Once I had finished Boston Marathon, my gratitude level increased, and as this sign that I walked by on my way to the celebration dinner says, rebounding and resilience are one of the key lessons that we learn as runners and human beings. For these reasons I would like to dedicate this blog and the Boston marathon to my mom Cezarina Gramatic, who is quite resilient herself.
Life and marathons are about rebounding and resilience!
Now that spring is here, I have special incentives for buyers and sellers, such as money back towards closing costs and reduced commission when selling, so please mention this blog and you will also receive a free market analysis of your home, no strings attached.
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“When you run hills, ideas surge their dormant heads and inspire you to pick up your mental pace.” Carmen Micsa, aka ninja
How many times do we see other runners brag that they had hills for breakfast and what does that mean to us runners looking to improve our form and racing times?
I just did this 16.8 mile run on Feb. 7th, two days before Valentine 4-mile race, where I PRed by 14 seconds, running it at 7:20 pace. My long run had various hills, which helped me practice my uphill and downhill running. My focus while running downhill was on keeping the legs under my body and not over striding. Photo Credit: A guy named Dave who was walking on this hill.
Hills Improve Our Running Efficiency and Form
After my Mountains 2 Beach marathon, which I ran in 3:30:59 in May 2018, I had a month of easy running, which for me due to my hilly neighborhood and love of hills, meant running hills short and long. A few of my friends and running partners remarked that my form has improved and that I looked like a strong runner with very little upper body motion and great form. I seemed surprised until I read some articles about how hills make us stronger runners, as well as help us improve our running efficiency, economy, and our form.
There is also a technique to running uphill and downhill:
When we run uphill, we need to pump our arms and fists towards our chins, as if executing powerful uppercuts. Our legs don’t need to do much, as pumping our arms will do the climbing.
Running uphill, I lean forward and don’t use my legs very much. Instead, I do uppercuts with my arms to propel myself at a steady pace and not consume more energy than necessary. Photo Credit: A guy named Dave who was walking on this hill.
When running downhill, we need to lean slightly forward, as well as exaggerate our kicking and pretend that we are kicking our own butts. Over striding downhill will result in fatigue, poor form, and possibly knee pain, as our legs need to stay underneath our gravity center.
This is a video I took while running on our beautiful Auburn, CA trails.
Specific Hill Repeats to Incorporate in all our Training Runs
According to Runner’s World, there are four types of hill running workouts to increase speed and endurance.
Longer hill workouts One way to practice hills is to do our long runs on a hilly course. I am lucky to live in a neighborhood where hills come in all shapes and sizes, so I run them often.
Valentine 4-mile race, which has some rolling hills for which I have overprepared this week, doing a 16.8 mile super hilly long run, since the main goal is running a strong Boston marathon. Happy to run and represent the Arete Women’s Running Club Sacramento Chapter this year, making me a happier runner to have the support of so many amazing women runners who strive and stride for more. Photo Credit: Heather Sims
2. Hills for speed
To increase speed, practice running 30-second hill sprints at 5% to 10% incline on any type of terrain nearly all out. At first, start with 5 to 8 repeats and work up to 12-14. Jog 2 minutes in between repeats. Always warm up and cool down when doing hill repeats.
3. Hills to improve the running biomechanics
To practice better biomechanics, find shorter hills and do 10-15 second sprints 5 to 20 repeats, depending on your fitness and running level with jogging in between.
4. Specific hill workout for hilly courses, such as Boston
When preparing to run a hilly course, do a 2 mile warm-up, do 6 to 8 hill repeats at an effort of 7 out of 10, then run 1 to 3 miles at GMP (gross marathon pace), followed by 1 mile to 2 miles cool down. I did this workout a few times, doing the Penn hill repeats out in Fair Oaks, or doing the Hazel hill repeats close to the Fish Hatchery followed by 2 miles at marathon pace. It is a hard workout, but it certainly prepares the body to run strong on a hilly course.
No description needed. Too much joy and exhilaration running through my slice of Paradise with hills of various inclines. Love running there and finishing the run with more hills, as it is my recovery hilly route.
I remember the year I ran my second California International Marathon we had a woman in our pace group from Florida who was cursing the hills as often as we ran over any kind of hill. She was totally not prepared for the hilly marathon, which is why you want to do your homework ahead of time and avoid hill disasters.
While hills are as good for runners as eating our veggies and fruit, Jack Daniels, PhD named world’s best running coach by Runner’s World, advises to gradually add hills to your training regimen in order to avoid injuries. He also recommends doing a 20-mile long run on rolling hills five weeks out from a marathon and to stay away from downhill training during the final couple of weeks before the marathon.
And now that we have our hill workouts cut out, here are some popular races with net downhill that give high hopes of securing a PR or BQ (Boston qualifying time):
Date / Race / Net Drop / Info Oct. 3 / St. GeorgeMarathon, St. George, UT / 2,560 feet / stgeorgemarathon.com
Oct. 4 / Wineglass Marathon, Corning, NY / 220 feet / wineglassmarathon.com
Oct. 10 / WhistleStop Marathon, Ashland, WI / 510 feet / whistlestopmarathon.com
Oct. 11 / Bizz Johnson Trail Marathon, Susanville, CA / 1,100 feet / bizzjohnson.com
Oct. 11 / Steamtown Marathon, Scranton, PA / 955 feet / steamtownmarathon.com
Dec. 6 / Cal-International, Sacramento, CA / 340 feet / runcim.org
Dec. 10 / Tucson Marathon, Tucson, AZ / 2,200 feet / tucsonmarathon.com
Apr. 19 / Boston Marathon, Boston, MA / 450 feet / bostonmarathon.org
I am always busy during the winter months, selling my listings, or helping my buyers buy the right home, so please mention this blog and you will receive a free market analysis of your home, no strings attached.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Every successful individual knows that his or her achievement depends on a community of persons working together.” Paul Ryan
This quote strongly resonates with my progress as a runner and athlete due to the fact that I joined various teams and running clubs right after becoming a runner. I felt that running with friends gave me more strength, endurance, tenacity, better performance, and it was simply more fun that running alone.
I run with many friends and running groups, but Andrea and I are best running buddies and have logged thousands of miles together. We are fortunate to live close to each other and enjoy each other’s company.
SHORT HISTORY OF MY RUNNING JOURNEY
1. My greatest appreciation as a runner goes to Fleet Feet Sacramento training groups, as they helped me so much as a new runner. I could hardly wait to go to their Sunday long runs in preparation for California International marathon, when I started running in 2015.
2. After training for my first marathon, I got into trail running by joining Folsom Trail Running group and Trail Mix on Facebook. That was amazing, as trail runners are the friendliest people and so supportive.
3. In the summer of 2016, I joined Fleet Feet Fit program, where I met more wonderful runners and I did more track workouts, which improved my speed. After one season, I had enough fast races and qualified for the Fleet Feet Sacramento racing team. I have raced for them for the last two years and had great success and performances.
4. While on the team, I hired my own coach Robert Ressl-Moyer, who helped me PR in two half marathons, two marathons, and one ultra marathon. I also continued to run with Trail Running Adventures, Trail Mix, and Folsom Trail Runners, as well as the Fleet Feet Roseville racing team, as I enjoyed meeting new runners and running in various locations.
4. In 2019, I’ll be joining Arete team, as I feel they are an amazing supportive group of women (it is a women only team) and their training will challenge me more as a runner and help me grow. I am also training with SRA elite Jenny Hitchings (for more info, read the blog I wrote a few months ago on her huge accomplishments), amazing runner, coach, mother of two, who holds four age group National records in the 5K, 10K, 10 mile, and half marathon distance, and who checks in on me to make sure I am not doing too much, as I used to overtrain and race too much. Very excited about working with Jenny and looking forward to hitting some new PRs when the timing will be right.
OVERVIEW OF RUNNING CLUBS AND RACING TEAMS IN THE SACRAMENTO REGION
With 2019 around the corner, I wanted to give the running community an overview of the majority of our running clubs and teams. I was not able to reach everyone, or get info from all existing groups, but I have done this analysis to help you decide where you belong next year, as running with others is more fun and will likely get you stronger and faster.
1. ARETE
E-mail interview with Tamara Torlakson, who is Sacramento’s team leader of Arete.
– Arete was started in Santa Cruz by two best friends who wanted more from running teams!
– Arete is coached by Mary Wright, sub 3 hour marathoner and Mom of three! She posts awesome workouts weekly and gives great training advice. But if you have your own coach or like to follow your own plan, that is totally fine! We welcome all.
Super Sunday race. Arete team is cohesive and extremely supportive.
HOW TO JOIN THE CLUB
New members can join starting on January 1st through the website, www.runarete.com. We will have a formal 2019 season launch party on Saturday February 2nd at 2pm at one of our teammates homes. This is a chance to pick up new Rabbit uniform tops, meet teammates, Arete coach and co-founder Mary, and get any last minute questions answered! You can also sign up there, but we encourage you to sign up in advance if you can!
WHAT MAKES ARETE UNIQUE IN COMPARISON WITH THE OTHER CLUBS OUT THERE
Arete is the only all women’s running club in the Sacramento region. While we love running with men and they often join us for runs – we are open to all, we feel that having an all women’s team offers a safe space for open dialogue and a very supportive and positive space.
WHAT RUNNING MEANS TO YOU OR THE ARETE TEAM
Leading the Sacramento chapter of Arete has been such a joy! I love all the women that have joined us who have never been on a team before. Seeing them form friendships, find running partners, and improve their running is really fulfilling to see!
Info about Arete
This all women’s intermediate and advanced running team is fast with a side of fun. We are an environment that welcomes authenticity, grit, sweat, and fun. We believe that when women come together to support each other, they will get the most out of their running and their lives. We started Arete because we believe that running strong and joyfully is one of the best parts of life, and we know that women who share these values and goals exist in every city town across the country.
If you are wondering if it’s a good fit, we recommend you can run 6 miles without stopping– not to exclude anyone but to foster a space where no one is left behind and everyone feels encouraged. We also encourage you to start your own chapter or join our Remote team if an Arete team doesn’t already exist near you. (TT adding: In addition to the Sacramento chapter, there are chapters in Santa Cruz (where Arete started), Oakland, San Francisco Peninsula, Colorado Springs, and a Remote team – you can live anywhere – there are small groups in Chico, Santa Barbara, and Bend, Oregon.)
We understand that our lives are busy and your schedule may not always allow you to make every workout.
We look forward to gathering Arete groups from all over to race together, explore new trails, and meet people you may not have normally crossed paths with.
We all have a passion for this movement, for self-improvement, for being a part of something bigger than ourselves. There is something very special about a team.
2. TRAIL MIX
E-mail interview with Brad De Luchi, a great group leader who even creates training schedules for Salmon Falls 50K and AR 50 mile races.
Trail Mix was born out of one person’s desire to keep in touch with people and to keep running in between Fleet Feet Sacramento trail training sessions. It is not a racing team or running club; it has always been a loose collective of people who want to run together. It is a secret group on Facebook, meaning that you can’t look for it. You join by having an existing member add you. There is no expectation or requirement that members volunteer although it is encouraged and Trail Mix does host aid stations at a few races, most notably the Horseshoe Bar aid station at AR50/25.
What makes the group unique is that there is a penalty for falling while on a run. The original penalty, back when the group was small, was that you bought pancakes for those running with you. As the membership increased and the number of people at a run bigger the penalty switched to donuts. The fall penalty is taken very seriously and there are rules around what constitutes a fall and situations where fall rules are suspended. The rules have been amended over the years as new scenarios are discovered.
The photo I am attaching is not from a race but from one the best days out on the trail. We crossed a raging Hastings Creek near Cronan Ranch and in true Trail Mix fashion, we all worked together to make sure everybody got across safely. There is now a bridge over that creek so that day can never be repeated.
Trail Mix adventure run crossing the swollen, raging river after the rain. I skipped that run, as I was too chicken to go due to the wet conditions.
Running with Trail Mix has always meant friendship, support, connection.
3. TRAIL RUNNING ADVENTURES
E-mail interview with Carina Kool and Hassan Aboukhadijeh, group leaders.
Trail Running Adventures is a group of people who love to have fun and motivate each other as we all embark on our own unique running journey. Our motto is simple, “no runner left behind”.
The founders of Trail Running Adventures and one of the members. This year they also created their team hats, visors, and T-shirts. Looking great!
If you want to join the group, it’s easy! We have runners of all ages and paces so you’ll be sure to always have a few people to run with.
As part of this group, we’ll introduce you to all sorts of incredible trails/races that you’ve likely never even heard about. In addition, the social component of our group is very important to us and thus we regularly host potlucks, movie nights, and even coordinate our travels together.
Oh, and we love taking pictures, so smile!
Happy runners!
Volunteering:
We love giving back to the running community and volunteering. We love encouraging & supporting other runners. By being a part of our group, you aren’t required to volunteer though, but if you can, that’s great.
E-mail interview with Robert Ressl-Moyer, coach, ultra runner, and founder of the group.
Team ReMo in action with amazing runners. I love being part of this awesome group led by a terrific coach and wonderful human being Robert Ressl-Moyer.
Behind Team ReMo is Remo Fitness founded by Robert Ressl-Moyer in 2018. He offers personal training, group classes in partnership with Dai Endurance and personalized run coaching. His services are open to everyone regardless your club affiliation.
How to join?
You can started with us through personalized run coaching, personal training, or small group training. Once started you are part of the ReMo family. www.remofitness.com
What makes ReMO unique?
ReMo is open to everyone. I am working with runners from run/walkers, injured runners fighting their way back, to runners dreaming of an Olympic qualifier. There are no prerequisites to join ReMo. You bring the passion and I got your back while pursuing your wildest dreams.
What does running mean to ReMo?
We face our fears, build our strengths and find joy in challenging who we are.
5. FLEET FEET ROSEVILLE/FOLSOM
E-mail interview with Rob Schmidt, passionate runner, assistant coach, and supportive friend and wonderful human being.
Rob said: “Yeah, we have a pretty cool team. Jocelyn, my daughter, is enhancing it this year by including four structured (approx 1/2 marathon) training programs that are included: two trail races and two road. It addition, we’ll have team events that support the local community, such as Folsom Turkey Trot, Folsom Firecracker, and other East Sac area races. Basically those are races that we’d like team members to participate in, but that is totally optional.”
What’s unique about the group?
The neon pink and green jerseys that their members wear and make them stand out at a race.
The team accepts and has runners of all levels. Their group isn’t about being the fastest; they rather focus on team support and recognition for those who like to run and participate in group activities be that local or across the country. The group also celebrates AG winners along with those who simply PR in any given race.
The team’s end of the year celebration party is about all the runners in the team, as FF Roseville/Folsom has male and female “Athlete of the Year” Awards, race AG wins, and participation/volunteering at team events. They also have Boston Qualifier Award, Rookie of the Year, and Pink and Green contribution awards. Some of the prizes were embroidered backpacks given to runners who participated in six of the eight selected team races, as well as plaques.
Volunteering
Fleet Feet Roseville/Sacramento asks for volunteers at team sponsored events, tent monitor, aid stations, and other duties, but it is requested and not demanded.
What does running mean to Rob Schmidt?
“I believe that running has helped build new friendships, enhanced my health, and provided a venue of positive support and encouragement. Running with a team that embraces those values makes exercising and accomplishing goals a lot of fun. I run everything from road 5ks to ultra trail 50ks, and everything in between. I enjoy the side benefit of running outdoors in this wonderful environment we are lucky to live within. NorCal has a lot to offer and running allows me to experience it at a higher level.”
INFORMATION NIGHT: Join them on Thursday, January 3rd at Fleet Feet Folsom at 6:00pm for our kick-off meeting and first workout of the year!
What is the Racing Team all about?
Our Racing Team is driven by passionate coaches who lead weekly runs, and experienced mentors to help facilitate workouts. Through our Fleet Feet Racing Team, our coaches will facilitate year-round runs for participants to meet up, gather, and run together.
Team Details
Year-round program
Training plans for goals races
4 goal races strategically placed quarterly:
Lost Trail Half Marathon, Granite Bay, CA (Trail)
Parkway Half Marathon, Carmichael, CA (Road)
TBD
TBD
Two coached workouts:
Thursday @ 6pm
Saturday @ 8am
Meetup locations will primarily be in Folsom with occasional workouts closer to our Roseville location
Facebook private group access
Monthly emails with upcoming training schedule and updates
Printable event calendar featuring Fleet Feet Events and training
Team challenges and social events year-round
All racing distances are welcome!
Program fee: $150
6. FLEET FEET RACING SACRAMENTO
Having been a member of this group for two years, I will provide the information.
Info about Fleet Feet Racing Sacramento
As opposed to Fleet Feet Roseville/Folsom, runners who want to join have to meet the qualification standards to be accepted. To find out all the details, go to the team’s website http://www.fleetfeetracingsacramento.com/.
Having been part of Fleet Feet Racing, I grew as an athlete and I enjoyed giving back to the community, as well as making wonderful friends for life. However, unlike all the other teams in Sacramento, Fleet Feet Racing Sacramento requires their team members to volunteer at least three times a year, which is not hard to do, but for those runners who barely find time to run, they need to take into considerations the following commitment as presented on the website:
Commit to be active in Fleet Feet Racing practices, racing events, and social events. Membership does not preclude individuality. We recognize that each member has a specific set of running goals that may direct him or her to different races. However, visibility in Sacramento-area races with a focus on Buzz Oates RunSac Race Series events and attendance at team practices are an important part of membership.
Minimum number of races per year: 6
Support Fleet Feet Events Management events through volunteering a minimum of 3 times per year.
What’s Unique about Fleet Feet Racing Sacramento?
The competitive spirit, the drive to accomplish more as an athlete and human being, as well as good team support and strong runners who will inspire you to become the best version of yourself.
The Power of FOO at the Super Sunday race, where the energy and the support were amazing.
2. The power of orange, or FOO. New Balance has been a generous and wonderful sponsor to our team. Runners receive discounts on the New Balance shoes and merchandise.
3. Great end of the year party at a nice restaurant, celebrating the runners who have volunteered the most, but we did not have awards for the top athletes like Fleet Feet Roseville/Folsom. I think that would be great to have those awards added in the future to recognize our outstanding runners.
7. THE RIVER CITY REBELS, OR SIMPLY THE REBELS
E-mail interview with Andy Harris, founder of the group and with Bobby Carpenter, a passionate runner and the owner of Hot Yoga at Sunrise, during a trail run together on the bluffs by Hazel.
Info about The Rebels and How to Join
For info on this awesome group of runners who are one of our region’s best cross country male team, please visit their website at https://rivercityrebelsrunning.com/.
The River City Rebels are a Sacramento-based club formed in 1994 by a handful of local runners who liked training and racing together. The name “Rebels” fits both the club’s founding spirit and it’s ongoing philosophy of training hard, racing often, and always having a good time.
Info from their website: “We are the LEAST EXPENSIVE running club in Sacramento that has the most FUN! ONLY $25.00 to join and $40 for a family membership!
Your River City Rebels membership automatically enters you in the RunSac competitive division for 2019. Entering the RunSac series on your own would cost you $35, so membership is a real bargain!
You can also to fill out and mail the membership form with your dues by downloading it HERE. If you choose this option, please mail the form to: River City Rebels, P.O.Box 189667, Sacramento, CA 95818.
The Rebels after another successful cross country race. Lots of fun, great support , and camaraderie.
8. Buffalo Chips
Info about Buffalo Chips and how to join
I was not able to get an e-mail interview, but as most of you know, and according to their great website, the Buffalo Chips, are Sacramento’s oldest running club. They are a diverse group that includes competitive and casual runners, short-distance, marathon and ultra-marathon runners.
As George Parrott pointed out, the Buffalo Chips also supports a strong youth program with a separate youth coach and training series. The Tuesday night workouts for the Chips started in 1980 ONLY for women. The Chips was and still is strongly supportive of women’s fitness and excellence in sport with women’s marathon teams that have WON the team title at Boston 3X in the open and 2X in the master’s division and the National Championship at the marathon once. In the 1990’s Runner’s World named the Chips “the best running club in the United States.”
To find out more about the club, click here. Questions about Buffalo Chips Membership? Please send an email to membership@buffalochips.com. Click here to join or renew your membership. Make sure you are current to continue to receive all the benefits of membership. Don’t forget to renew your PAUSATF membership as well, at http://www.pausatf.org
Cross country race
“The members of the Buffalo Chips Running Club consider ourselves active participants in the local running community and the overall Sacramento metropolitan area through our contributions of energy and resources to promote a healthy lifestyle and positive changes in the lives of its vibrant population. Each year, we dedicate a portion of the proceeds collected from our membership dues, race revenue, and outside donations to promote activities and organizations that contribute to the well-being of our neighbors.”
Indeed, I have many friends belonging to this wonderful group of runners, and I can say that I am impressed by their friendliness, kindness, great attitude towards life and running, and their commitment to helping our community. Their 10-mile Buffalo Stampede yearly summer race is one of the best in our region.
9. Run4EVER
In 2015 after having completed CIM, my first marathon, I set up Run4Ever group as a way for us to keep in touch with each other after having met through the amazing Fleet Feet CIM training group. Please feel free to join it on FB and enjoy weekly inspiring posts about running, life, nutrition, and being a ninja- ha!ha!
You also can see at least two runs posted every week, especially trail running. As the name of the group says, I wish everyone to run 4 ever with joy.
Elisia de Bord was my first friend I started running with in the CIM training group. The funny thing is that we reconnected through running after we had gone through Graduate school together taking our Masters degrees in English at Sacramento State University. So grateful for the friendship.
Holly Macriss has also been one of my very first and dearest friends I started running with. Our first run together was a half marathon on the bike trail on a Wednesday, as I sometimes could not make the long weekend runs.
10. Other FB running groups
If you are a trail runner, you sure are covered.
Here are a few more running groups that you can easily find on Facebook and join: Folsom Trail Runners, Auburn Ultrarunners, Norcal Runagades, Rogue Runners, Ultra Training, Trail Whisperers, Auburn Area, Sierra Foothills Trail Runners, Canyons 100K , and Moms Run this Town, which has many chapters all around Sacramento and is focused on both road and trail running.
11. SRA Elite – Sacramento Running Association, which will be a separate blog.
How to join: only open to elite runners. Outstanding organization and Sacramento’s premier racing team!
After this thorough analysis of teams and clubs, if you are still not sure whether you wish to join a team, here are five reasons why you should choose a team/club in 2019:
The most compelling one is the camaraderie you will develop with the runners in your team, which gets you through fun and tough times so much easier.
Doing speed workouts and long runs together with your teammates is huge, especially when running a 20-miler and you feel like throwing in the towel and questioning your own sanity. Instead, running with others will confirm your craziness and even make it cool!
Giving it your best and running with passion and dedication in racing events while wearing your team’s apparel.
Having a coach, or a team leader you can check with regarding your progress, your injuries, or anything else that you wish to ask.
Staying motivated, inspired, and challenged for being part of a team that believes in you and supports your goals and dreams.
This blog does not contain all the clubs and racing teams in Sacramento, but the author Carmen Micsa has tried to give a detailed picture of the majority of teams and clubs out there.
Questions on joining any of these groups, organizations, teams? Please comment on the blog.
“The city seen from the Queensboro Bridge,” Nick says, “is always the city seen for the first time, in its first wild promise of all the mystery and the beauty in the world”.F. Scott Fitzgerald, The Great Gatsby
Running two marathons in one month is not something we should do, but since I qualified and got accepted to run Chicago and New York City marathons, which are both world marathons, I went for it, excited to run the largest marathon in the world.
I took this picture the evening before the marathon, as it amused me. Indeed, New Yorkers are busy and seem in a constant rush, but they sure were the warmest and most amazing spectators on marathon day. They melted my heart with gratitude for the sport and sure carried me through tough moments.
Before leaving for New York, I have read as many articles about how to run well New York City marathon . Since I loved running hills, I thought I would be ready for New York and I was, but not as strong as I had imagined.
Two Days Before the Marathon – How to Enjoy New York Before the Race
Like most of my other friends from Sacramento, I opted for the red-eye flight, even though I can’t sleep on the plane. After a lot of fidgeting around and trying to keep my eyes shut, I had finally landed in New York, which brought back sweet and exciting memories from 23 years ago when my husband and I first came to America from Romania and landed in New York. I remember how we were both craning our necks, trying to capture New York City rise out of the clouds with its grandiose Statue of Liberty greeting and welcoming us to the greatest country in the world. This time just like 23 year ago, I could not resist the views and kept stretching my neck to capture New York City’s grandeur from the airplane. A canopy of clouds drifted and sifted over New York, but I could still see rows and rows of homes with small patches of grass and trees in the front.
As soon as I landed, I took a Lyft to my hotel to leave the luggage and head to the Expo, where I was meeting with my Sacramento friends and doing the narrated bus tour of the entire course. I was soon going to find out that the bus tour would take longer than actually running the whole course, especially for those runners making it under 4 hours, but it was great to sit back, relax, spend time with my friends, and taking pics of the five boroughs to add to my blog.
Meeting with my awesome Sacramento runner friends at the Expo.
After the tour, I got to spend time at the Expo, enjoying the energy, the international runners chirping in French, Italian, Spanish, Japanese, and so on, and all the vendors. No matter of the languages spoken all around us, we all had one thing in common: crossing the finish line of the largest marathon in the world.
Finding one’s name among thousands of others is always exciting and humbling.
Running teaches us to spread our wings wide and high and reach for the sky. Shalane Flanagan as the winner of last year’s New York city marathon.
It was getting late, so I went outside to get a Lyft to my hotel, which was close to Central Park and the finish line. The first day in New York went by quickly and I can say that the New York bagels are the best.
The Day Before the Marathon – Carb Loading and Exploring New York City
Saturday before the marathon, I slept in, since I was tired from the flight and all the excitement. Around 9 a.m., I took off on an easy 3-mile run with strides through Central Park. As I ran through Central Park, not knowing which direction to go, I ended up by the finish line, which was exhilarating and brought tears of joys and gratitude to my face. I even found the Romanian flag, which made it special.
Born and raised in Romania, I will never forget my roots and I am proud to be a Romanian American.
Seeing the finish line the day before the marathon helped me visualize my own finish of New York City marathon.
On my way back to the hotel, I took New York’s fall colors all in, being mesmerized by the bright colors set against the backdrop of New York City’s skyscrapers. Runners ran in circles around Central Park and I was once again reminded how fortunate I was to run another world marathon.
Fall splendor in Central Park.
Fall foliage, which made many friends back home remark on the true colors of autumn on the East coast.
After my morning explorations of Central Park, I went back to the hotel, showered, and had lunch. The plan was to explore the Metropolitan Museum of Art in the afternoon for just a couple of hours, since I needed to keep my legs fresh for the next day.
The Metropolitan Museum is a must. I loved the Delacroix exhibit and the Egyptian one, but all the art is exquisite and giving so much joy to the onlookers.
I spent the evening in Madison Square Garden and Rockefeller Plaza, enjoying my pasta dinner, but mainly taking in the sounds of New York, the constant buzzing, the excitement, and the flashing lights all around me. I took another Lyft back to my hotel (I only took the bus once and the rest of the time, I relied on the shared Lyft riding with others, as Lyft services are more expensive).
From what other runners had told me, I didn’t need to go so early to catch the bus or the ferry to the start line. Although in the beginning, I signed up for the ferry, I learned that the bus was the faster option and that I didn’t have to take both the ferry and the bus. I changed the ferry option at the Convention center and opted to take the bus from the New York Public Library, which was only one mile away and easy to get by Lyft. As you can see, my travel to New York should be called Carmen’s uplifting Lyft experience of getting around places – ha!ha!
Marathon Day Race and Logistics
Even though I went to bed by 10:30 p.m. on Saturday after talking to my hubby on the phone, I still decided to sleep an extra half an hour and only get to the bus at 6 a.m. instead of 5:30 a.m., as I did not want to wait so long before my coral’s start time of 9:55 a.m. Once I arrived at the library, I was greeted by a long line of runners and had to wait at least 30 minutes to get on the nice warm bus that had no bathroom, so be prepared for an hour to 1.5 hours ride and of not going to the bathroom. Also for those anxious of not making it on time, don’t be too creative and just follow the time written on your wrist band, which nobody checked, as they only wanted to see our bibs.
The line for the bus at 6 a.m. on November 4th, 2018, the big marathon day.
On the bus, I became friends with Jaszver, a smart and super athletic guy in his 30s. We kept talking for the entire ride to Staten Island, which took an hour an a half. My glutes were getting a little tight from sitting so long, which is why it felt good to get off the bus to another long line that funneled runners to their corresponding coral.
As soon as we got off the bus, soldiers with guns greeted us. They were serious and they even had to step in when some runners tried to cut the line and run to their corals.
After waiting in line to get to my coral and passing by runners who were wrapped up in heavy bathrobes to keep warm, which others were sitting on the ground on blankets, I made it to my coral exactly an hour before the start. The bathrooms were plenty and I had time to go multiple times to make sure I don’t have to stop on the course, which I have been fortunate to never need to go. Frank Sinatra’s New York, New York song was playing through the speakers and they soon started to announce the elite women runners first. I felt elated to be surrounded by runners from all over the world and experience the joy of running on a beautiful, sunny, chilly November day. The weather was perfect to run a marathon.
Right before the start of the New York City marathon before we started to walk on the Verrazzano Bridge where the start line was.
Before I knew it, we started to walk towards the Verrazzano Bridge, a double-decked suspension bridge connecting Staten Island to Brooklyn and then we were running on the lower part of the bridge with expansive water views all around us. The first mile is hilly, so I didn’t have to put effort into holding back my pace. The bridges and overpasses are long and pretty steep. As soon as we got off the bridge, the spectators started cheering on us. I was surrounded by runners, but I did not feel crowded. After my first mile was in the mid 9s, I started to ease into my 8 minute and high 7 minute pace. I felt great and enjoyed the sights of Brooklyn and all the old brick buildings.
I loved seeing different style buildings and running through New York City’s five boroughs. A unique and indelible experience.
Brooklyn
The spectators continued to treat us like rock stars and I felt good all the way till about mile 10 when I started to fall off pace by about 20 seconds, but I decided to go with it and enjoy this amazing marathon that kept me entertained and on my toes at all times. My left calf muscle that gave me trouble at Chicago felt great this time and gave me no issues- it was my glute muscles that tightened up on me, making it hard for me to keep my faster stride. I kept digging deep, smiling, and looking forward to go over another super long and steep bridge, the Queensboro Bridge , which is the first entry point to Manhattan during the New York City Marathon. This bridge comes at mile 15 when the legs are a little tired, but at the end of the bridge, the spectators were thunderous, cheering us on and making the next miles pass by quicker. My pace was already in the low 9s, but I realized that my body gave me all it had, especially since I was running two marathons in one month.
An online picture of Queensboro bridge.
Around mile 19, I heard my name called loudly, but I thought I was delirious, or the spectators saw my name that I scribbled on my bib. Only after the marathon, did I learn that my friend Elizabeth was tracking me and cheered me on. We met at Mountains to Beach Marathon earlier this year and kept in touch through Facebook. She even took my video and thought that I was running strong, when I felt that I was barely moving trying to get to Central Park and six miles closer to the finish line.
The next miles getting to Central Park felt hard, as if invisible hills kept popping out of nowhere.
I smiled a lot to trick my body and that helped a lot besides the most amazing spectators on the planet.
As you can see here, I am ahead of the woman from Sweden, who is probably thinking just like me WTH about all the rolling hills. Pic taken by the race photographers.
I was so excited when I finally got to Central Park running the same paths that I had run the previous day on my 3-mile shakeout run. My legs were tired, so around mile 25, I had a breakthrough and an idea to make myself run faster the way I finish most races. As the spectators were right behind the barricades cheering us on, I started talking to them and shouted: “I love you, New York,” and the crowds went wild for me. My pace starting to pick up, not minding the rolling hills that kept coming our way like ocean waves that we had to climb on. I kept shouting “I love you, New York” all the way to the finish line, when I finished happy and not in too much pain in 3 hours and 54 minutes. I also found out later that I was 11,000 out of 53,000 runners who finished, so not too bad for such a large marathon.
Crossing the finish line with enormous joy. Pic taken by the race photographers.
Celebrating with my medal and text messages coming through from my friend Andrea and other friends. I called me husband and told him that I finished and was alive and well.
We had to walk another mile to get to our fancy marathon ponchos and to the food bag that they handed out to participants. All the walking around after marathon helped the recovery of my muscles.
New York City marathon was an indelible experience that solicited my physical, mental, and spiritual strength and gave me faith in humanity, as the spectators are like no others. My seventh marathon and my second world marathon were complete, leaving me transformed and with an eternal love and gratitude for the Big Apple City.
How about you? Have you run New York City marathon? Is there something you wish to share, or comment on other than “I love you, New York?”
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
Pressed by time and not wanting to be away too long from my family, the same day I ran New York City, my seventh marathon, I flew back to Sacramento, which did not give me enough time to have a proper meal afterwards. Luckily, a kind, blonde-haired flight attendant , realized how hungry I was and gave me double the snacks and some food I ordered. Yet, nothing seemed to satisfy my insatiable appetite that stretched as long and steep as the bridges I had run over during the marathon, so the flight attendant’s final offer was two bags of popcorners, which inspired me to write this flash fiction. Let’s not delay things. Pick up your own popcorners, sit back, and enjoy reading.
Popcorners made me so happy after the marathon on my flight back home to Sacramento.
“Sweet and salty kettle corn never fried,” pops out at me in capital letters on the red and black package that the flight attendant kindly handed to me. I opened the bag quickly and popped them into my mouth. The sweet and salty flavor of the chips transported me back to New York’s five boroughs when my sweat mixed with the sweetness of the spectators cheering on all the runners. As I turned over the package, I came across this message: “We believe your best self begins when you decide to do one better – whether that’s running a little farther, laughing a little louder, or snacking a little healthier.”
“Hmm! How did these cunning marketing people know that I wished to run a little farther?” I asked myself, feeling a little stronger and well-nourished.
My answer: the same way the flight attendant knew to give me two bags of popcorners with the first three words on top of the bag reading: “Do one better.”
“Hollywood is hype, New York is talk, Chicago is work.”
Actor Michael Douglas
Chicago marathon is a big deal for the windy city and the spectators were cheering for us despite the rain. The approximate number of spectators: more than 1.5 million.
Although Chicago marathon was my sixth marathon that I ran in the last three years since I became a runner, this was my first world marathon and I could only guess what to expect from it before I toed the start line on October 7th, 2018. Some things about Chicago marathon were pretty clear to me just by reading the official program and information on the website. For instance, I learned that the Chicago marathon uses 1.1 million Gatorade cups on race day and 1.3 million water cups. I also learned that the warmest race day was 89 degrees, coldest race was 21 degrees F, and the last time it snowed during the marathon was in 1993.
My goal was to try to break 3:30:59, which I had accomplished at Mountains 2 Beach Marathon held in Ventura, Southern California on May 27th this year. I put in the work, but I also had to ask my coach to redo my schedule in September, as my left calf muscle was constantly aggravated by all the mileage and long runs. Everybody told me how much they loved the flat and fast course at Chicago, but I had my doubts , since running on flat terrain is not my cup of tea. My neighborhood is surrounded by hills and I love the energy and bounce that I experience when running up and down the hills, but I tried to believe in the flat course.
BEFORE THE MARATHON – WALKING AND EXPLORING CHICAGO
Besides running my first world marathon, I was excited to travel with my awesome friend and best training partner Andrea Brizendine. We were going to stay with my good Romanian friends Magdalena and her wonderful family, which was another highlight of my trip. The Friday before our marathon was a little rainy and our plan was to go to the Expo to pick up our racing numbers and soak in the atmosphere of a world marathon, as well as explore Chicago. At the Expo, there were lines everywhere, but especially at the Nike store, where everyone wanted to buy the official merchandise, since Nike was the sponsor. Even trying to take pictures with iconic signs meant standing in long lines, but we were excited to be surrounded by runners from all over the world who had to travel so much farther that us. The energy flowed in waves through the large room filled with merchandise, vendors’ booths, and big Chicago marathon signs, which added to our excitement, emotions, and gratitude of having qualified and running a world marathon.
Our picture at the Expo right before entering the huge room, where we needed to pick up all our marathon goodies.
Wearing the Chicago marathon T-shirt at the Expo.
Around noon time, we made it to the Art Institute of Chicago located in Grant Park, which was also the start of our marathon. We loved exploring the museum and enjoyed the exquisite art exhibit.
Fiberglass dog statues like this one in Grant Park close to the start line are part of the campaign to pay tribute to the canine unit, honor fallen Chicago Police officers.
Andrea and I loved walking around Chicago and relished the unique and diverse architecture, as well as the Chicago River. By the end of the day on Friday, we had walked 10 miles, so we knew we had to stay off our feet on Saturday, the day before our marathon.
On Saturday, we had to say good bye to my wonderful friend Magdalena and her family, but not before they took us to Benedict’s, a neighborhood restaurant where everyone is familiar, as the advertising says. The warm family atmosphere, the fresh food, and the attention to details made our breakfast together special. I also had the best vegan Quinoa pancakes and gobbled up all three of them, since I needed my carbs for the next day’s marathon.
With my wonderful friend Magdalena the day before our marathon. Staying at her house was quite special and we felt at home.
We spent the rest of our Saturday taking the architectural river cruise, walking by the river, and learning about the unique and eclectic Chicago architecture. In the evening, we got our marathon clothes ready and we both created flat Carmen and flat Andrea, which is something we runners do, as we prepare our marathon clothes, shoes, gels, race number, etc. We also did our carb loading at the hotel’s restaurant and admired Chicago at night with its twinkling lights spreading shear magic across the Chicago River. The many bridges arched their backs across the water and filled my soul with infinite dreams. They also made me think of the transcendence nature of each bridge and how they connect us to the other side of what’s truly possible when we believe and put in the work. I felt peaceful and not nervous about the next day’s marathon, but I did not feel any strong vibes about my race, which meant surrendering to race day with the ever-changing weather prognosis that constantly turned rain to sun and sun to rain. We also got to talk to our wonderful coach Robert Ressl-Moyer who called my cell phone to wish both of us good luck and go over some strategy with us, such as tucking in behind other runners to shield ourselves from the rain and wind. We both found out that this was not easy to do on the course, but that’s what racing a world marathon means: adjusting and learning.
Chicago at night as viewed from our Holiday Inn newer hotel right by the water.
RACE DAY – SIXTH MARATHON AND FIRST WORLD MARATHON
Although Andrea and I had a large room with two spacious queen beds, we did not sleep very long or well, but we woke up ready to greet the cloudy, overcast marathon day that had a new weather forecast for us: rainy and temperatures in the low 60s. We both decided to call a Lyft due to the rain and not wanting to walk in the dark, even though our hotel was only 1.2 miles away from the start line. The Lyft took about 10 minutes to get to our hotel. Runners filled the hallways and the elevators. Most of them had their luggage ready and some had their children with them. We had decided to hold the hotel hostage, so to speak – ha!ha! and planned to return to our rooms right after the marathon to take our showers. Our Lyft driver was very nice and dropped us off right in front of Grant Park, where Police cars roamed around to direct traffic and oversee the security of the marathon and its participants.
Andrea and I before the race while waiting in long lines for the bathroom. It was raining lightly and it was overcast, but the temperature was in the low 60s, so not too bad.
At the start of the Chicago marathon before checking out my bag.
Andrea and I were both in the same coral, but had to walk/run all the way to the Buckingham Fountains to check in our marathon bags with our jackets and other things that we needed at the finish line. While Andrea was in line for the bathroom, I went to check in our marathon bags, after which I texted her to go to our coral, as it was getting close to 7:20 a.m., when we had to be in our coral before the marathon started. I ran for about half a mile to make it on time and to position myself to start with the 3:35 pacer group. Andrea and I were separated, but we knew we would find each other either on the course or at the finish line, since we both had different racing goals.
THE MARATHON, THE RAIN, THE CROWDS, AND THE ANGRY CALF MUSCLE
Before I had time to fully prepare, I started to run. The marathon had begun and I already had the sensation that I had to go the bathroom, but luckily, it was just a false alarm. I kept the pacers in front of me, as I tried to stick to my plan of running slower at about 7:55 pace for the first three miles. I held myself back as much as possible and in less than two miles I lost the 3:25 pacing group from sight. The crowds were cheering and braving the rain with colorful and large umbrellas. As I ran and came close to the white lines on the road, I had immediately realized that they were slippery and that I had to stay away from them by all means.
As soon as I hit my 5K time, I felt a little bit behind with my gross marathon time, but also knew that the clock was not accurate based on our start time. However, I also realized that my GPS watch was quite inaccurate, as many runner friends had warned me. At one point before I even hit six miles, my watch was showing that I was running a 5:40 pace mile, which happened to my friend Andrea as well. I panicked a little bit, after which I had decided to relax and feel the pace, while watching my feet and paying attention to the aid stations to get my water cup and avoid slipping and falling.
With over 45,000 runners and approximately 1,700,000 million spectators, the course at Chicago marathon was flat and varied, as we ran through 29 neighborhoods. I looked around me, trying to recognize various parks, such as Lincoln Park, where I visited their free zoo exactly 11 years ago, when I first visited Chicago with a friend of mine. The crowds were ecstatic and cheering loudly for us. I tried to smile as much as possible, while trying to run under 8 minute pace per mile, but I had a few miles that were 8:10 minute miles and was not quite feeling this race. Yet, I kept on smiling and telling myself that I always get a second wind and that during my second half of the race, I should be able to pick up my pace. Well, it didn’t quite happen that way, but let’s keep moving on through the half marathon point, where the rain started to come down a little harder and I encountered some wind – nothing too drastic.
Amidst the spectators cheering for various runners from Mexico, Italy, Japan, Germany, and so on, I could not find the pace I needed, but I stayed optimistic and kept running and splashing through the puddles, or trying not to. Around mile 14, my left calf started to tense up and hurt me. I had run on a tight calf muscle for the whole summer during my Chicago marathon training cycle, and although I took my homeopathic cramping pills and I had put a special muscle cream the morning of the marathon, the pain and struggle were real. I slowed down my pace and hoped that the pain would leave my body, but it continued to bother me, after which both my gluteal muscles started to hurt and be painful.
By the time I reached Chinatown, my pace was in the mid 9s, which was definitely not what I wanted, but I had to honor my body and the fact that I did not want to get injured, since I had to run my second world marathon, New York City, which is so hard to qualify for. As soon as I hit miles 20-21, I felt relieved knowing that it would be over soon. The energy of the crowds in China Town was inspiring and invigorating. I started to cry with joy and relief that my father was there with me in spirit. The sign “Welcome to China Town” gave me the reassurance that I would finish this marathon with a little bit of a struggle, no PR (personal record), but with a heart full of gratitude for being able to run with joy and love for my father who was always proud of me and had taught me to never quit and keep on going. The Biofreeze area was on the side and I was sure tempted to make a quick stop like other runners and get a little bit of pain relief from their quick spraying, but I wanted to keep on running, as I was still hoping to qualify for 2020 Boston marathon based on the new faster time, which needed to be 3:50.
The last six miles of the race were not memorable in terms of the surroundings, but for some reason, I managed to stay steady and run at around 9:15 pace, or a little faster. The rain had stopped, but the roads were still slick and I could feel the hat and clothes sticking on me and keeping me cool. As soon as I saw the tall skyscrapers and the crowds cheering even louder, I knew that I was getting close to the finish line, so I focused on my form and ran over the last hill that had 400 meter sign next to it at a decent pace. By now, I could hear the crowds and knew that the finish was in sight. In most of my past races, I had been able to finish with a strong sprint, but that day, my body gave me just a little faster pace and no sprint. I crossed the finish line in 3:49:35 just enough to qualify for Boston. I could tell that my body was exhausted from all the pushing and coaxing I did, so I walked slowly towards the volunteers with the marathon finisher ponchos they were handing out and got mine.
At the finish line before getting my finisher’s medal.
Trying to smile through the pain and rain. I was grateful for another finish and the fact that unlike other runners who had issues, I did not have to stop or walk. I still ran a decent race.
Within just a few minutes, my friend Andrea had appeared next to me after finishing a strong race with a 3:45:06 time, which made me very happy, knowing that her body stayed strong, after she had come back from injury. We hugged and celebrated. She saw that I could barely walk and that I looked a little lost, She told me to wait for her while she would get our bags from the check-in area. I needed to go to use the bathroom right away, after which I grabbed the special Goose Island beer they had for us and chugged it all down. I was drained, drenched from the rain and I was thirsty and hungry. Andrea also told me that as I took off my wet hat, my hair was a mess sticking out in all directions, as if I had little antennae, but I did not care about my hair at that moment. I hoped my calf muscle would recover and we both wanted to get to our hotel, to take our shower, and check out.
The roads were blocked, as many runners were still out on the course, so we started to walk to our hotel. Andrea felt much better after the race, so she was walking fast, whereas I could barely drag my feet. We made it to the hotel and I sure felt better after taking a hot shower and changing into dry and warm clothes. The hotel receptionist was nice to us, even though we checked out at 2:45 p.m.
What an adventure my first world marathon was and here are the 10 lessons I learned:
World marathons are unique, large, and unpredictable, because the logistics are more complex than smaller marathons.
Don’t despair if you don’t hit a personal best time at a world marathon and have a back-up plan for a smaller marathon, as running with thousands of people is fun and scary at the same time.
My friend Andrea loves to strength train and due to an injury, she had to run less miles, did no GMP training runs, and she did only a few longer runs, but not your typical five-six 20 and 22 milers. Thus, running more is not always better, but making sure you do specific strength training, which for me it is for my gluteal muscles, at least twice a week, is paramount to having a strong marathon and a happier body at the finish. Less is more sometimes, even though running more miles gets us better prepared for marathons, but not if it means having no time to devote to strength training the body to last the entire 26.2 miles.
Prepare for the goal you want to hit in the race during training, but also let the day of the race tell you how to run and whether plan A for the race is feasible, or whether you need to go to plan B, or even plan C.
Soak in the crowds and the surroundings to enjoy your special world marathon.
Smile big and run with JOY and GRATITUDE, as runners from all over the world had to work hard to qualify for a world marathon race and know that you already are making your country, your town, your family/friends, and your coach proud.
Be prepared to wait in long lines, so arrive early to navigate the crowds and check in your bags if you have any, or you will be like a runner I saw on the course running with his marathon bag on his shoulders.
Follow the blue line, which is the line drawn on the ground used to measure the course to avoid running extra. My friend Andrea did this, as she heard some runners talk about it, whereas I kept my eyes ahead to see if the runners were making a left or a right. I did not add too much to my marathon distance, but I had to stay focused and run the tangents.
Announce yourself when picking up the water cup, as it tends to be crowded and runners can trip over each other. Also watch your steps, as there are cups on the ground and it is slippery, especially on a rainy day.
And last, but not least don’t forget to cherish your finish no matter of the time and to celebrate with beer to replenish those muscles with good carbs and some B vitamins.
My pictures during the race and the plaque of my first World marathon. My goal is to run all six world marathon and to get a plaque and the big six star medal for all. Happy feet!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
This week is quite big for my runner friends and myself. I will be running Chicago Marathon this Sunday, trying to break 3:30 and many of my friends will run the famous Urban Cow half Marathon in Sacramento. It is no secret that I love races. I run stronger and faster than in any of my training runs and races bring out the best in me as a runner and human being. I love the energy, chasing goals, the taper and how fresh my legs feel, seeing new scenery, meeting new runner friends, smiling, staying focused, and kicking it at the finish line, which seems to be my specialty. My legs forget that they are tired and carry me through at a speed that I wasn’t even trying to hit. During races, my mind and body are in sync. To me, the doubt or any fear of failing morph into a solid belief that I can do it. I can hit that PR, if I remember my own 10 tips to have a great race.
I love to take pictures during my training runs and this 20-mile run was not easy on tired legs. I did not hit all my GMP paces and had to make a few stops, but I am smiling knowing that in races, I will be ready to run like a ninja, as my friends call me.
10 Best Tips to Hit Your PR
Stay grounded and don’t push your limits way past your training.
Stay humble, as every race can bring unexpected turns of events, especially marathons, where we certainly need to have a few plans and goals in mind rather than only our plan A.
Take in deep breaths and think positive thoughts.
Smile every mile, as research shows we run up to 2% faster, and, of course, we will have better pictures.
Learn how to surf on the top of the wave, meaning that you cannot get knocked down by the wave of excitement. Instead wait patiently to catch the best wave, meaning you have you pacing strategy in place early on in the race and do not get caught up in a frenzy that you will regret later.
Run with relaxed intensity and purpose, as my friend Jeff Oberlatz said.
Find Your Magic Number for every distance. For me, running 2 miles 10 to 15 seconds slower during a half marathon and 3 miles slower during a marathon seems to be magical, as after that I can dial in and feel strong the rest of the race, passing many runners at the end.
Running strong and with energy left towards the finish of M2B marathon with a big smile on my face. Running with joy!
8. Pick up your pace at the end, as you know exactly how many more miles you can sustain a faster pace.
9. Draw energy from the crowds – not too much, not too little, but enough to propel you and help you obliterate pain or doubt in your body and mind.
Smiling big for the photographer while conquering a steep hill during a 6-mile trail race Blood, Sweat, and Beers, where I finished 10th female overall and second in my age group.
10. Run within each mile all the way to the finish and stay in the NOW, as marathons truly teach us humility, tranquility, and living in the present. Namaste!
What other racing tips do you have and would like to share?
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Every race I do, whether it’s a success or a fail, I learn something.” Jenny Hitchings
Running Strong and with Joy at Any Age
Jenny Hitchings racing and winning the 2018 Susan B. Anthony 5K with a new age group American record of 18:05.
After having listened to Jenny Hitchings podcast on Rambling Runner during one of my mid-week long runs, I was totally inspired by her success story, her down to earth approach to running, her humbling attitude, but most of all by the fact that Jenny Hitchings seriously started running when she was 40 (I myself have started to run when I was 42 just three years ago, so that totally gave me hope that I have more to give and loftier goals to pursue) and that at 55, she has won Mountains 2 Beach Marathon and has set two American age group records in the Susan B Anthony 5K and Buffalo Stampede 10-mile races. Jenny Hitchings’ astounding success comes with hard work and a strong passion for running. To me, she embodies all the strong women runners out there who are willing to put in the work and not use the fact that they are 40 or 50 years old as an excuse.
Passion is the number one ingredient in life, running, and our careers.
Dedication and determination are not just two words starting with the letter “d”; they represent a mental aspect of running that can propel other women runners of all ages towards greatness and satisfaction with their strong performances.
Hard work is our way of reaping the rewards after being consistent in our training and daily commitment to achieving our highest goals.
Joy comes from many sweaty runs – a sprinkle of satisfaction, inner peace and harmony that we runners learn to find when pounding the roads and the trails.
Satisfaction is the frosting on the cake after all the hard work and follow through, which will show and make us shine when we hit that personal best, win our age group, or just win the race.
Victory is the cherry on top, so to speak, when the running Gods place that symbolic victory wreath on our heads.
Running as Identity
To Jenny Hitchings, running is part of her identity. Married to Andy, who runs a bit, but mainly loves to swim, Jenny is also a mother of two grown girls, Molly and Maggie. Jenny has lived in Sacramento for over 20 years, after moving here from Mill Valley. A running coach helping runners of all abilities, Jenny also coaches middle school cross country team and an elementary youth running program. Although busy with work and her family, Jenny usually runs six days a week, unless circumstances prevent her from doing this. A key ingredient to Jenny’s tremendous success is the fact that she always takes a FULL rest day. Her coach, Jenny Spangler, from Chicago gives Jenny her workouts, which tend to be one to two speedier workouts and a longer run during the week. Right now, Jenny’s weekly mileage is low 60s, but she will reach mid to high 70s as she approaches a marathon training cycle. Jenny has never been an extremely high mileage person, which is probably a quintessential element to staying injury free and running super strong in her 50s.
Jenny does most of her training runs on our beautiful American River Parkway, a place where runners, bikers, and walkers share the trails.
Running as a Passion, Joy, and Rival
Jenny Hitchings believes that running is a passion, a joy, an escape, a challenge, her own personal rival, and she is good at it. This multi-faceted aspect of running has translated into many successful races for Jenny. “I always take away something from a race, which is probably why I continue to race, as I want to put the lessons learned from a previous race into action…or at least try, ” said Hitchings.
With that being said, Jenny Hitchings’ most impressive races have been:
1. Eugene Marathon, 2011. She was 47 (soon to be 48) and ran a personal best of 2:46:10. A bittersweet race, as she wanted to qualify for the 2012 Marathon Olympic Trials (a big dream). She ran her best race that day, but missed the OQT by 10 seconds. It was a very long 10 sec!! She is proud of this effort, as there were nay sayers and doubters out there, and she really wanted to prove some people wrong. She also wanted to prove to herself that she could do it, or at least try.
Barely missing the qualifying time for the Olympic trials by 10 seconds, a very long 10 seconds, and yet Jenny’s best and fastest marathon.
2. CIM (California International Marathon), 2015 – Jenny Hitching was 52 and ran a 2:49, breaking a standing 30 year age group course record of 2:51. She tried for a couple of years to do this, as she wanted this bad!! This was a race where mental toughness took over, or really helped.
Jenny running the California International Marathon with poise and determination.
3. Boston, 2015 – Jenny won her age group at the Boston Marathon in 2:52 – What a thrill! All the press she received following this race was more amplified due to the fact that so many people know and care about Boston.
4. Susan B Anthony 5k, 2018 – Jenny Hitching ran a PR of 27 sec to win the race and get an American Age Group Record in 18:05.
5. Buffalo Stampede 10-mile race, 2018 – Jenny Hitchings set another American Age Group Record and a PR, finishing in 1:01:20.
Advice for Women 40 years and Older to be the Strong and Passionate Runners that They Can Be
According to Jenny Hitchings, the most important word of advice for women 40 and older is consistency. Jenny pointed out that as we get older and our lives get busier or more full, it’s so easy for us to put our own needs and goals aside and focus on others, such as our families, friends, careers, our homes, pets, etc. However, as runners, women should have specific goals – small or big, which means that they need to fit the runs and training into their schedule and make it a priority. There can’t be excuses! “Have a sniffle? Get over it!” said Hitchings. To her, having a goal and working consistently towards that goal is paramount. Running here and there won’t work.
For women in their 50s, running is crucial, as it regenerates bone density, according to an article published by Washington Post.
Another specific advice Jenny Hitchings has for women 50 and older is to have their hormonal issues checked out. For instance, if women 50 and older are having sleep (the worst), mood, recovery, and motivation issues due to perimenopause or menopause, Jenny recommends that women talk to their doctor about how to get back on track and feeling more like themselves. Taking supplements that are good for your joints, bones, skin, etc., is also good. In addition, stretching, rolling, doing strength training, as well as getting deep tissue massages to keep things loose are quite beneficial and good for runners.
Injury prevention is key, since most runners and athletes do get hurt at one time or another, which is why Jenny Hitchings advices runners to pay attention to the warning signs. Feel a niggle in your achilles? Should you stop your run? You know the difference between something minor or something that really doesn’t feel right. These little niggles can turn into full blown nightmares!
When it comes tonutrition, Jenny eats many things in moderation throughout the day. Although, she loves sweets, Jenny doesn’t eat large amounts in one sitting. She tends to eat things that make her feel good, but not creamy, fried, heavy foods that don’t sit well in her stomach. Jenny LOVES french fries, so this is an exception.
Strength and cross trainingare not high on Jenny’s priority list, as she generally just runs unless she is in a recovery mode or injured. She does like to cross train by cycling on her Peloton bike. Jenny also likes to see Tony Mikla at KIME Performance, for he helps her with stretching and strength work.
Jenny Hitchings’ Final Words of Wisdom for New and Experienced Runners
New Runners:
Enjoy running, or you will never stick with it.
Be patient, as it takes time to build fitness and feel comfortable.
Consistency, motivation, and following a training program will bring you results.
Experienced Runners:
Keep up the running.
Make new goals.
Challenge yourself.
Follow your dreams.
Mix it up and stay healthy.
And to all runners – think about hiring a coach. Sometimes we all need a supplemental brain.
Hope you all enjoyed this blog and that you got at least one good lesson to apply to your running. For me, running with consistency, purpose, and joy is what will continue to help me improve as a runner. I will also choose not to worry about my age group and instead just run strong and reap the rewards. How about you, my runner and non-runner friends? What is one lesson you took away from this blog? What other lessons do you want to add for all runners of all ages and abilities? Do you have any specific running or coaching questions for Jenny?
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
I love to read at least an article on running every day that Runner’s World newsletter and other running websites I subscribe to send to my inbox. I learn a lot and the articles also give me ideas for future blogs, such as this article published in the Runner’s World newsletter about four ways to build mental toughness. I said to myself: why only four? I am sure I can come up with at least 10, so there you have it.
However, before I delve into my 10 ways to build mental toughness, I have the honor to introduce my awesome coach and friend Robert Ressl-Moyer who also tackled this topic. The founder of ReMo Fitness, a coach, personal trainer, Robert also holds a six-year degree in Exercise Science and is an accomplished long distance and ultra-runner, as well as the winner of many 50K and 50-mile races.
Robert Ressl-Moyer is my wonderful coach and friend who never ceases to amaze us with his agility, athleticism, kindness, and especially his mental toughness. Check out his podcast interview on Rambling Runner and decide for yourself on his greatness.
According to Robert Ressl-Moyer, there are three very important ways to improve mental toughness.
1. Choose one aspect of training you usually are shying away from during each training cycle. If you need to improve hills, run hills. If you lack the power and steadiness on flat terrain, run on flats. If you don´t strength train, try to incorporate strength training. Facing your fears and getting uncomfortable in training will grow your potential to overcome obstacles during race day.
Speaking of hills, here we are chasing hills at sunrise with my coach and some of my awesome team mates.
2. Mental toughness is trusting in yourself and knowing your abilities. It is also recognizing what you need to improve upon in a certain situation and acting no matter of the consequences. That can mean either realizing that dropping out of an important race is the best choice, or continuing to red line and pushing through obstacles to achieve a goal. Mental toughness is a powerful tool to achieve your maximum results. When Galen Rupp dropped out of the Boston Marathon 2018 he was criticized but celebrated when he won the Prague Marathon just a few weeks later.
3. For Robert Ressl-Moyer being confronted with and overcoming challenges during training cycles is always a big confidence booster on race day. For instance, when he raced the North Face Endurance Challenge 50 Mile in 2017, he stayed calm when he experienced first cramping in his calves at the 20-mile mark. When that happened, Robert just told himself that there was no way that his cramps will slow him down. And even tough the cramps did not disappear, his issues stayed manageable through the whole race and he started his successful chase, placing 16th in a very competitive field.
In my case, the mental toughness shaped itself way before I became a runner at the age of 42. I have played in more than 250 tennis tournaments and I have been known as a mentally tough player, who can find a way to win like a ninja, the nickname that Christy, my awesome tennis friend, came up with for me.
Not only have I played tennis for 25 years, but in 2016, I also published my tennis book, which, as you guessed includes a special chapter on mental toughness.
Therefore, my 10 tips to improve your mental toughness as a runner and athlete are below:
1. Trust in your own supernatural powers – We all have them when we believe fiercely and passionately in ourselves and chase our wildest dreams.
2. Learn to trick your brain by reciting mantras, such as “I can do this,” “I have fresh legs,” “I just started my run,” even though you ran for a few hours,” “Run like a ninja,” which applies to me, since I am a ninja- ha!ha!, and just pretend that the effort is easier than it truly is. Chin up!
3. Never use the word hard; instead say challenging.
4. Become comfortable with being uncomfortable. Long races, such as marathons and ultramarathons are perfect examples.
5. Be prepared and expect obstacles to block your way and slow you down. However, you can simply pretend you’re doing hurdles and you can gracefully jump over them.
6. Life is a fight, therefore fight, as George Cosbuc, one of our famous Romanian poets, said. Nothing comes easy and without sacrifices, there are no victories, so no need to whine and complain; just get to work. Chin up!
7. Surround yourself with positive people who believe in you, but who can also be honest with you and help you grow.
8. Run, eat, sleep, repeat! Simple concept, right? No extra explanation needed.
9. Don’t forget to smile! Research shows that you’ll run a little faster and will not mind or sense the pain as much.
10. Carpe Diem, or seize the day/moment. There is no reason to dwell on the past or fret about the future. Running is one of the best sports to enjoy and experience in the NOW.
This picture with my sweet husband Catalin and our daughter Sophia (our son Alex was the photographer) is the perfect example of my joy after having to dig deep during my second 50K race Salmon Falls, in which I PRed by an hour from my very first 50K race. That required some intense training and mental toughness when the legs got tired climbing the steep hills.
I hope these tips help you with all your future athletic events. And last but not least, please share with us your favorite mental toughness tips. How have you overcome obstacles and how did you use your mental toughness to succeed? Any favorite mantras you use and would like to share? Any fun anecdotes?
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“Marathons just like a full moon are circular, radiant, and too grand to comprehend until we learn to run a little slower at the start, steady ourselves during the race, and race it fast at the finish line.” Carmen Micsa
I qualified for Boston for the second time with a better time and I had to ring the gong.
When I ran my first marathon the California International Marathon in December 2015, I was terrified inside, but did not show anything on the outside. How can anyone run so long? Will I need to stop and catch my breath? Apparently not! I ran non-stop chasing that finish line and barely able to walk afterwards. With Mountains 2 Beach as my fifth marathon, which I finished in 3:30:59, there came a huge 43-minute PR from my first marathon and a 10-minute PR from my fourth marathon. I had run five marathons, since I became a runner and I am happy to say that I PRed in every single one. I am a marathon enthusiast and consider marathons as my very favorite distance due to the fact that I have more margin to beat my previous time.
IT WAS THE DAY BEFORE THE MARATHON – TOO MANY CREATURES AND RUNNERS WERE MOVING, BUT CARMEN WAS GENTLY STIRRING THE LEGS
On May 25th, 2018 my husband, our kids, and I drove to Ventura for my fifth marathon. I was happy that the marathon happened over Memorial weekend break, which meant my family could join me in my endeavor and give me their unconditional love and support. Due to the fact that my training cycle has been super busy with two 50K races and my first 50-mile race in April, my left calf muscle had been a little sore, which is why my coach Robert Ressl-Moyer and I have decided to take two days off before my marathon. I swam and walked around Ventura on Saturday, the day before Mountains 2 Beach, while preparing my mind, heart, and legs. I liked this a lot and will try to apply for most of my future marathons, as I am one of those runners who doesn’t need to shake up the legs. A gentle going is all I need, since running fast from the start comes natural to me, but my favorite marathon strategy that both my coach and I thought was crucial is to start 10 to 12 seconds slower GMP for the first three miles.
Walking around the harbor while other marathoners from all over the United States (New Jersey, New York, Texas, etc.) and other countries (Germany, Mexico, Costa Rica, etc.) were running, felt great and allowed my legs to be fresh.
Getting excited before my marathon while keeping my goals in mind and believing in the big day. First marathon run outside of Sacramento and I was ready for a change of scenery and a different, faster course.
After lunch, my husband drove me to the Expo, which was quite small and easy to navigate to pick up my bib and other goodies.
To match the writing on the podium I stood on with my marathon T-shirt, I was determined and ready to have an extraordinary race the following day.
Runner 2263 and the course map behind me, which is not as downhill as it looks, especially after the half.
In the afternoon, I got to hang out by the pool ( light swimming and the use of the spa is always great for my body allowing it to relax and feel refreshed) with my wonderful friend Karen Clark, whom I met during the Parkway 20-mile race in Sacramento that we both run in preparation for the California International Marathon. We talked and ran at gross marathon pace for more than 10 miles and we became friends instantly.
In the evening, my husband found a great family Italian restaurant, where I ordered a plate of spaghetti with mushrooms and red bell peppers. The plate was huge and I could barely eat half with a little bread. My husband joked with me: “I thought you needed to carb load and you have barely eaten half of your spaghetti.” “Well, yeah! This plate is big enough to feed the whole family,” I said already making plans to save my spaghetti for dinner after the marathon. As a vegan runner, I don’t just rely on the day before the marathon to carb load; I typically do it over three days, which I highly recommend whether you are vegan or not. Adding more carbs and cutting out the protein means that you will replenish your glycogen in your muscles and not get slowed down by the protein that is hard to digest and is really needed after the race to repair and recover the muscles. I also ate a lot of beets the week of the marathon to increase the nitric oxide and improve circulation to the lungs.
After dinner, I arranged my Fleet Feet racing singlet with my bib number, my Copper Fit shorts, and my fast Nike Zoom Vapor 4% Nike shoes, which are supposed to make one 4% faster in races and they delivered. I also organized my energy gels in my belt. We all went to bed at 11 p.m., as we had to wake up at 4 a.m., which was actually not that early in comparison with the runners who had to take the shuttle to the start line.
AT THE START LINE – LET THE FUN BEGIN
After a good night rest (I always sleep like a baby, or like a lizard, as I like to joke with my friends the night before races), I ate a morning round bread topped with a little honey, banana, dark chocolate, and a quarter glass of beet powder mixed with water for breakfast. After I ate, we left the room to meet with my friend Karen and her boyfriend David for all of us to drive to the start line.
We were able to find parking easily for David and my hubby to come with us to the start line and then meet us on the course. I used the bathroom twice before the marathon and I met with Marina and Joanie, my runner friends from Sacramento while waiting in line. I was calm and felt no excitement, other than the pure joy of running another marathon with some clear goals in mind. My calmness before races sure matched my dear father’s way of being in all situations. As a watchmaker, I felt that my Dad had some magical powers to control time and use every second judiciously, which is I was hoping he would show up and watch over me during this marathon as he had done it in other races. My father passed away at the young age of 53 of a heart attack caused by his type one diabetes, but he sure smiled upon me from Heaven, especially when I needed him the most, so I was hopeful and looking for signs.
My friend Karen and I at the start line. All ready for another marathon. Karen got to run Boston and Big Sur this year. So proud of her!
Meeting Laura, Karen’s friend. Three strong women ready to run!
The race was not too crowded. We were able to locate the 3:30 pacers and we positioned ourselves behind them to start a little slower. And then the countdown from 10 seconds to go happened. Off we went!
THE FIRST 13 MILES OF SMILES AND DISCLIPLINED, STEADY RUNNING
My legs felt great and wanted to run fast, but I held them back with the dexterity of a horse trainer taming a wild horse. I kept a close eye on my watch and did not allow myself to run under 8:10 pace for the first three miles of the race. Both my friends Karen and Laura took off from me, but I was not ready to chase a faster pace this early in the race. I needed to run smartly and stick to the master plan. I relished the fresh cooler air (this marathon starts at 6 a.m.), the mountains that encircled the runners with warmth, the small wineries we ran by, the horses grazing with purpose and intent to make the best of their food, and the soft sound of my feet against the road.
At mile 6, we got to come back to the start line before heading down the mountains to the beach. My hubby took this pic of me and waved at me, smiling and cheering. I felt amazing, but did not try to go too fast on the downhills, meaning I held myself back once I hit 7:45 pace, since my goal was to finish with a 7:58 to 8:00 min pace.
This is a pretty and flat portion around mile 11 that we ran on a bike path. I was heading towards my husband to exchange my water bottle in which I had Scratch containing electrolytes mixed with water. My running and breathing were smooth, my legs, glutes, and left calf muscle were all happy and content. I was having a blast, but my dear father has not showed up yet, sending me a sign that he was there in spirit.
And then mile 12 arrived. A younger woman caught up with me. I greeted her, after which she said: “I have been watching you! You are as steady as a rock,” said Rozy, a woman in her 30s who used to live in Vancouver, Canada, but now lived in Southern California with her husband and their beautiful baby girl. I thought to myself: “Is she talking about me? Steadiness in pace did not use to be my strength. I was even told one time that I ran like a kid, doing fartleks, running slower, then faster. Yet, consistency is definitely key to the running economy and to hitting faster times. We started chatting and I realized that we were running at a 7:18 min pace, which was much faster than what I needed to run, so I told her. She said that it was great running with me and that she felt good, so she took off. I smiled and said good-bye. I kept on running and smiling. I passed the half marathon mark in about 1:43 minutes and stayed focused, while hydrating well, as it was getting a little warmer. I even took the homeopathic cramp little pills that they passed out at the Expo, as I did not want to take any chances.
THE MIDDLE MILES OF CLIMBING HILLS MORE THAN DESCENDING THEM
I felt great and kept on running till I hit mile 16 when I started to cry softly. It suddenly dawned on me that my father sent Rozy my way to tell me that I was as steady as a rock. Her kind words have become my mantra and I smiled big to the skies, realizing that my dear father had sent such a powerful message my way. How come I needed four miles to realize that my father was talking to me through Rozy? At least, I got it and my soul filled with joy and confidence that I would keep running strong and steady especially through the middle miles that were hillier and tougher to conquer, but I kept my pace. When things got a little tough, I kept reminding myself that I was as steady as a rock. These words will become my Mountains 2 Beach marathon mantra that I kept chanting to myself every single mile till the finish. My daddy was there! He did not forget me and showed me that patience, perseverance, and perspiration were key in life. Moreover, my dad believed in me as always.
THE FINISH LINE WITH THE PACIFIC WAVES CRASHING AGAINST THE SHORE
Around mile 22, our Fleet Feet racing team mate Greg Anderson wan on the side of the bike path cheering. I was so happy to see him and immediately picked up my pace, especially because the 3:30 pacers were next to me, even though I ran ahead of them all this time. I kept going strong, but my gluteus felt the miles at this point in the game, so it was not as easy to keep the pace. Soon I came around downtown Ventura and the hills were steep this time, but I was resolute to keep pushing forward with a little over a mile to go and 9 minutes left on my watch to hit the magic number. A few runners walked the steep hills, but I kept going until to my left I could see the waves of the Pacific Ocean crashing against the sandy and rocky beach. I picked up my pace, smelling and feeling the finish line. This time it tasted salty, but not from crying. It was the ocean smell that reminded me of all the beautiful places I get to run.
I saw David first and he took this great picture of me.
Photo credit to David. One of my favorite pictures in action. Who let the dogs out? I knew that if I made my 3:30 marathon goal time, I did not have any seconds to spare, so I pumped my arms and let my legs carry me to my 3:30:59 best marathon I have run since becoming a runner. It was awesome to see my husband and our kids cheering on me and taking pictures.
And then there was my sweet husband cheering on me and telling me that the kids were at the finish line. I kept pumping my arms and felt the lightness in my step. I knew I picked up my pace. Shortly I just crossed the finish line with the clock showing 3:32 minutes, which was not the correct time, since I started in the second wave. Alex and Sophia hugged me and took pictures of me. Soon I got a text message from my friend Mark showing that I finished in 3:30:59. I did it! How freaking awesome I felt that moment! My coach Robert Ressl-Moyer texted me and said that he was super proud of me! I could not have done it without his guidance, training, and all the progressive 10 to 14-mile long runs that turned me into the steady runner who had just run her best marathon with better ones to come.
Photo credit to our son Alex Micsa. Crossing the finish line is like crossing the ocean: it takes time and practice.
Coming to the other side where all pain is left behind.
To my great joy, as I was looking for my family, I came across my new friend Rozy at the finish line who finished in about 3:24 minutes and felt great.
I will never forget Rozy’s words to me during the race: “You’re as steady as a rock.” I will also keep believing that she was the angel my dear father sent to me during the race with a very special message. So grateful to have met her and so happy for her outstanding marathon.
I expected to be hungry, thirsty, or needing to use the restroom, but I felt amazing and not needing anything other than to bask in the sun and my amazing race, while surrounded with the love and support of my family.
On the podium.
By the ocean right after the race with my husband and our sweet daughter Sophia. Loved that backdrop.
Needless to say, my body never felt so strong after running a marathon due to my amazing training or running up and down the hills back home. This marathon stole my heart and I highly recommend it with the caveat that there are uphill portions, too. Happy feet! To more running adventures.
Please share your amazing marathon stories and the wonderful friends you met during the race.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“You are as steady as a rock,” said my new friend Roz, who ran next to me around mile 12 and who told me she was originally from Vancouver, Canada, but she lives in Southern California now.
Preparation for My Fifth Marathon
Although running helps me live in the NOW and stay grounded, the moment I accomplish a big goal, I am already thinking of the next PR and I jump into action to make that happen. Last year after running my fourth marathon The California International Marathon and qualifying for Boston with a 3:40:41 time, I immediately set my sights on a faster time and goal. I told my awesome coach Robert Ressl-Moyer that I wanted to run Mountains 2 Beach Marathon in 3:30 minutes, even though I was planning on running 50K races and my first 50-mile race in April before this marathon.
“Carmen, I will be honest with you and let you know that it will not be an easy task to accomplish after doing ultramarathons, but if someone can pull it off, that’s you,” he told me. “Besides after running a 50-mile race, a marathon will seem short and if you stay uninjured, you will build some great cardio.”
The winter running schedule was packed with long runs, a marathon training run on trails, and two back to back 50K races. To my great surprise and delight, I finished third female overall in my second ultramarathon race The Chanoako 50K, put together by Total Body Fitness, which meant that I was ready to run my 50-mile race that I was training for by running back to back 50K races.
On the podium! A million thanks to my coach Robert Ressl-Moyer who prepares me for all my races and who waited for me two hours at the finish line. So lucky to have him as my coach and my motto in races is “Make Robert proud.”
My 50K races went smoothly, but my 50-mile endurance race took me 12 hours to complete running in heavy rain and mud. Yet, I persevered and recovered quickly, even though my left calf muscle was tight on me and hurt after tough workouts. I rolled, stretched, but the sports massage helped me the most to continue running and complete tough workouts and GMP (gross marathon pace) miles. A million thank you to Natasha and Terasita with Active BodyWorks who worked on my muscles and made them happy the day of the marathon.
10 Key workouts, habits, and routines that helped me achieve a PR of 10 minutes at Mountains 2 Beach Marathon with my official finish time of 3:30:59 and a pace of 8:04 overall:
Weekly 5:20 a.m. track workouts with ReMo Fitness led by our coach Robert Ressl-Moyer. My favorite workouts are ladders, such as 800, 400, 200, and my least favorite one is the Bart Yasso 800s. I did not make the goal when running them, but I knew I could sustain a pace of 7:50 to 8 minute during the marathon, so I did not worry.
Last track workout the week of the marathon went extremely well for me with my body starting to feel great. Although I was supposed to run mile repeats at 7:50 pace, I ran one mile repeat at 7:13 pace and felt like walking on clouds. It was smooth, effortless, and as coach Robert pointed out, my form and forward lean were great. That Tuesday, I felt that my goal of finishing the marathon in 3:30 was definitely achievable. I was starting to get excited!
Long progressive runs ranging from 10 to 14 miles. These were the absolute key workouts that helped me run Mountains 2 Beach as steady as a rock, as my new friend Roz remarked during the marathon. My focus when doing these workouts was to keep the miles seconds away so that I didn’t end up running too fast at the end, as my body was pretty tired from running six days a week, but resolute to achieve that PR.
I did not feel like doing a progressive run on my own that Thursday, but my friend Andrea Brizendine encouraged me to get it done. I also stayed focused on having super even splits so that I didn’t have to run too fast at the end; it worked out.
3. Weekly strength training prepared for me by my coach and geared to make my gluteus stronger. He even designed workout A and B when I had to do them twice a week, but being so tired, I ended up doing about 10 minutes of Romanian deadlifts, kettlebell swings, planks, and so on. I also received a free hour coaching at CalFit and learned all about the machines that would work my gluteus muscles and make them happy. Running and strength training need to be balanced carefully, as a few of my friends and myself got injured from running too much and doing too much strength training. For this marathon, I was barely able to do my strength training once a week, twice with the shorter versions, but my body stayed strong all the way to the finish line. I also passed a lot of runners from mile 20 to the finish.
Learning how to use the machines at California Family Fitness. This one was my favorite.
My coach Robert teaches this strength training for runners class at the Dai Endurance studio in Sacramento, so I took the class and loved it.
4. Stretching, foam rolling, and doing Pilates class weekly were instrumental to my bouncing back quickly from one day to another to sustain 50 to 65-mile weeks. The gentle Pilates class was instrumental in allowing my body to stretch and be ready for more running. Kate Muir, our fun instructor, loved picking on me when she heard me moan and groan during different stretches. She said: “There is our runner friend Carmen. She can run 50 miles, but is so tight on this one.” Kate has been a passionate runner as well and was excited to hear about my running journey. Any time she drove towards the club and saw me run down the street, she would honk and waive at me.
I do Pilates once a week, as I love the combination of core exercises, stretches, and breathing techniques. I like it better than Yoga and highly recommend it. The Gentle Pilates class is easier on the body and includes more stretches, which made me feel like brand new after the class.
5. Doing two of my long runs, a 20 and 22-mile run, on a downhill course running from Auburn to Loomis that replicates Mountains 2 Beach marathon closely. These runs got my quads strong and marathon ready. Although my 22-mile run went very well, as I hit my GMP for seven miles and finished strong, my 20-mile run two weeks before the marathon that was supposed to be 23 miles did not feel good, as my calf muscle hurt and was tight. With the shorter time to prepare for my marathon after my 50-mile race, I only did a half marathon at 7:50 pace race, where I placed third in my AG, one 18-miler, one 20-miler, and one 22-miler. I loved that I did not have to do too many long runs. I feel that a combo of 16, 18, 20, 22-mile runs suit me and prepare me well for the marathon. Although I bounce back quickly after running a 20-miler (I take a day off to swim, stretch, use the foam roll, and do Pilates), I feel that less is more when it comes to the long runs, especially because I do another mid-week medium run of 12 to 14 miles. I have done five 20-mile runs before to prepare for marathons and did not feel that they helped me as much towards the end of the race. The progressive runs and practicing my half marathon pace that made my marathon pace feel easy were quintessential to my ability to maintain a strong pace at the end of the marathon and pass a lot of runners.
My failed 20-mile run from Auburn to Loomis on the MandaRun course, where I had set my PR the previous year running the half marathon in 1:41:21, which also qualified me to run New York City marathon this year. That day my left calf muscle and my gluteus were quite angry at me, so I had to stop about eight times and only hit one mile at GMP pace. Yet, I stayed positive and did not worry about this long run on tired legs. I knew that on race day, with fresh legs, I would rise and shine ready to run from Ojai to Ventura.
6. Swimming, using the spa and sauna as recovery and conditioning tools. My body loves the water and I feel like a mermaid in the swimming pool, regenerating my tired body and preparing it for more mileage.
Water is my therapy and favorite recovery.
7. Eating and hydrating well. There are no shortcuts to these two. Also as a vegan runner, I made sure to up the intake of protein on my heavy days of running, by eating beans, tofu, and drinking 20-gram organic protein shakes.
Carbs are great for runners and any athletes! My vegan pizza made with Trader Joe’s crust. Super easy to top with yummy veggies.
8. Sleeping 6 to 8 hours a night. Sleeping regenerates our bodies overnight and allows us to train harder. We should all make it a priority. Even when I had to wake up early for our Tuesday morning track workout, I made sure I took a 30 to 40-minute nap in the afternoon, especially if I didn’t have appointments with my clients.
9. Being in tune with my body and shortening workouts if my calf muscle was tight. For instance, my last two long runs got shorter, as I had to run 20 miles instead of 23 with about eight stops during my long run and only one mile at GMP. The last 14-mile long run was reduced to 12, although I felt much better on this run, especially because I ran with my friend Tracy who kept me good company. Most runners would have agonized about a failed long run with only 1-mile at GMP, but I knew in my heart how much better I performed in races as opposed to training runs, especially solo runs, so I continued to believe in my goal and ability to keep my 8 minute pace, or lower for the entire marathon.
10. And last, but not least, being on the Fleet Feet Sacramento Racing team. My coaches and teammates inspire me to reach higher and higher. We are all proud to represent Fleet Feet in races, as well as give back to the community by volunteering.
The three musketeers as we call ourselves. Adam, Andrea, and I after running Urban Cow half marathon.
Super Sunday 10K race with my Fleet Feet racing team mates- 2018.
As I look back to my training for my Mountains 2 Beach marathon, I can say that it was quite a ride that started in December of last year after I ran California International Marathon and continued with many long trail runs in the weekend, two 50K races, my first 50-mile race that took me 12 hours to complete because of the poor weather conditions, and my returning to speed and road running at the beginning of April three days after completing my grueling 50-mile race. Will I recommend this to anyone? Heck no! As a matter of fact, don’t try this at home- ha!ha! However, if you have the chance to run a 50K race (31.2 miles) two to three months before a marathon and you are comfortable running on trails, I highly recommend it.
7 Reasons to run a 50K race as one of your long runs for your marathon:
It builds great cardio.
It builds tremendous confidence to run a marathon and be strong at the end.
Trail running works different muscles in your body and makes you stronger.
Although you will run slower on trails, all the hills and challenging terrain will make you stronger and faster on the road, especially if you keep doing your speed workout at least once a week during the trail running season, which for me it is in the winter.
Trail running is so beautiful and allows your mind, body, and soul to recharge from all the pounding on the road.
Meeting new friends and having company for the long runs, as I belong to a few trail running groups, such as Trail Mix, Trail Running Adventures.
Recovery after a 50K race or long run is the same as running a 20-miler just one day, as the soft trails are gentler on your body.
I hope you can take away at least one tip that you can implement into your running and that you will always reach for more while appreciating the journey to the runner you have become today. Follow your heart and be open to the miracles and meaningful coincidences that running brings into our daily lives. One step at a time! One breath at time! We all have different journeys, but they do share one thing in common: running miles with big smiles!
Running strong towards the finish of M2B marathon with a big smile on my face. Running with joy!
Please comment back what other tips you have for running faster and steadier marathons, as well as which of the tips you will incorporate in your own training for a chance of winning a $10 Starbucks gift card. Everyone who comments on this blog will be entered into the drawing. Winners will be announced on June 15th! The clock is ticking!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“During the first two rainy and muddy miles of the American River 50-mile Endurance race, I could tell my father was smiling upon me through the clouds and parting away my doubts.” Carmen Micsa
At the start line of the American River 50-mile race at Brown’s Ravine in El Dorado Hills, CA. The rain came hard and runners huddled under a few tents to stay dry. I had my bags packed, as I planned to change clothes half way, which was at Beal’s Point in Folsom, CA.
Are you one of those people who swears not to do something as crazy as running a 50-mile race, but then you end up doing it anyway? Yup! That’s me. I remember two years ago when I started trail running with my awesome and super upbeat Trail Mix runner friends and heard them talk about their upcoming American River 50-mile race. “That’s like running two marathons on top of each other,” one of my friends explained. “That’s crazy,” another guy replied. That day, I said to myself: “Yup, I will sure pass on running 50 miles. What’s the point anyway?”
Two years later the morning of my race, I got to hear my husband tell me a few times that I was crazy running in the rain and mud and doing my first 50-miles. “Are you sure you don’t want to give up the race this year and maybe do it next year when you’ll have better weather?” my husband asked me while driving me to Brown’s Ravine. “Of course I’m sure, honey!” I replied, pretending to laugh at my husband’s wimpy suggestion. “Ultra runners are not scared of mud and rain. On the contrary, they are like happy pigs rolling in the mud and gushing out with joy while splashing through water, dirt, and mud,” I clarified.
First 25-Miles of AR-50 Running Through Puddles – A Tale of Rain
After I sent my bags with dry clothes and shoes to wait for me at Beal’s Point and at the finish line, I used the restroom and went to huddle under the pop-up tents waiting for the race to start. The rain came down by the buckets, soaking the ground and my socks, but definitely not my spirit. For some reason, I kept smiling and telling myself that I was ready to run my first 50-mile race. Finally at 6 a.m., surrounded by my crazy ultra runner friends, the morning darkness, and lots of excitement, the race started. I wore my headlight and paid extra attention to my feet, trying to avoid the puddles and the poison oak that came on early. Unlike other races, my father watched over me from Heaven at around mile two when I could see the clouds scatter like bad dreams and my doubts parting. I was happy and felt good to run. I also chatted with different runners on the course and stayed between 9 minute pace and 10 minute depending on the hills, as I knew I had to conserve energy.
Running through cold puddles was pretty standard during my race.
A few miles into the race and I already hit the bike trail, which made it easier to keep my running smooth and more consistent. Around mile 5, or so, I came across Sara, who told me: “Hey, I know you! You passed me at the Chanoako 50K race and you were so fast on the flat portions.” “Yeah, I remember, “I replied and started to run with her, chatting about ultra running, races, nutrition, English, since she told me she was an English teacher, and so forth. Only in her late 20s, Sara impressed me with her maturity and determination to do well in life, teaching, and running. Unlike the last 50k race, when I finished ahead of her, this time she killed it and finished more than 2 hours ahead of me. I was proud and happy for her!
Sara and I ran together for about 4-5 miles, keeping each other company. I love making new friends everywhere I go!
To my great surprise, once I got to the top of the steep hill on the Pioneer Express trail by Hazel, which was the same spot I had done hill repeats with my awesome coach Robert Ressl-Moyer, who had to work hard on my schedule, and my teammate Genevieve, one of the volunteers told me that I was the 12th female. I felt encouraged to keep up my pace and hit the trails together with other runners. I was looking forward to getting to Beal’s Point, which was at mile 25 so that I could change my drenched clothes and shoes.
The lake enshrouded in grayness by Hazel as seen from the Pioneer Express Trail. All the climbing we do gets rewarded at the top.
After a few miles of running on trails with my Nile Pegasus road shoes, I hit the bike trail again and kept on going towards Beal’s Point. My plan to run at 9 minute pace was not easy to execute, since the hills kept coming at me. I decided to not worry if I hit 9:30 pace and just keep on running. Soon I could hear the cheering from Beal’s Point and knew that I was close. I picked up my pace and ran strong through the start line arch at Beal’s Point that showed my official time for the first part of my 50-mile race, which was 4:17. I was pleased and headed towards the aid station, where I ate bananas, pretzels, and chips. My first drop-off bag was waiting for me and I went to the bathroom to get rid of my wet clothes, or more precisely to wrangle them off of me. They stuck on my wet skin, making me lose momentum and precious time, but after about 10 minutes of pushing and pulling, I was dry and ready to run the trail portion all the way to the finish. I sent a quick text message to my husband and my awesome friends and racing teammates Andrea and Adam to let them know that I was leaving Beal’s Point and that I would see them soon. How soon would that be, you might ask? How long would it take me to run the next 16 miles till reaching Rattlesnake Bar, where my friend and pacer Adam Mclearan would pace me to the finish line? I had no idea what would come next!
Second Part of My 50-Mile Race – A tale of Mud and More Mud
As I ran around the lake to get onto the levy, I saw my good friend Tracy Bedwell run right ahead of me. She looked strong. I was happy for her and knew that she would most likely finish ahead of me. The first few miles on trail went pretty good, even though my pace dropped into the mid 10s. The sun was out shining by now, so I felt giddy and rejuvenated, as you can tell from my aid station stop.
Feeling pretty good, although the left calf muscle got pretty tight on me. Also big mistake at this aid station. I forgot to fill up my hydration pack, thinking I have enough water. Next miles will be thirsty, lonely, and muddy.
The steep hills kept coming, so I had to power hike a few of them while admiring the Folsom Lake to my right. The sun shone, making the trail glitter with gold. The clouds stopped frowning and being grumpy, so I felt encouraged and tried to push my pace, but my body was a little worn down, so I listened to it and ran slower.
The clouds dissipating, hanging over the Folsom Lake.
As I kept running, I soon got to stretches and stretches of mud that slowed me down to a walk. I kept thinking positively that it was just a short muddy section and that the trail would clear up soon. No chance!
Through the mud I walk. I saw a runner right in front of me lose his shoe in the mud and I wasn’t going to risk it. Many runners fell in the mud and I was just cautious and choosing to walk these super muddy sections called the “meat grinder.” Maybe they should change the name to the mud grinder, right?
Around mile 33, I realized that I was completely out of water, so I asked one of the runners when the next aid station was coming up. He said that the next one was at mile 38 at Horseshoe Bar. I gulped, feeling my dry throat and said to myself that I had practiced this in my last long 24-mile run with my friend Tracy, when we both were left without water and food. At least, this time I still had two Spring energy gels, my new favorite all natural and real food nutrition, which never made me feel sick at my stomach. I ate them slowly, squeezing the delicious contents with care and determination to get fuel in my body, since I was out of water. I wished I had turned into a camel and access fresh water from my hump, but no. I had to remain the thirsty ultra runner, plugging along.
The mud continued to wind down the meat grinder portion of the trail that not only grinded my feet, but also my spirit. I was disappointed at my pace, but at no time did I think of dropping out of this crazy 50-mile race. The next thing that kept me going was to run, walk, power hike to the next aid station at mile 38, and from there to mile 41, where my friends and pacer were waiting for me.
The love of running gives us hope, determination, creative resources to solve our physical and mental problems that arise during tough and long races. I was without water for about five miles and during that time, all runners passed me, even a few 70-year-olds who looked perky and happy, as opposed to me who kept getting slower and slower. Instead of getting mad for being passed by so many runners, I felt a huge surge of gratitude. On the one hand, I was grateful to be running my first 50-mile race. On the other hand, I was humbled to grasp the ultra runner’s philosophy of running, which is mainly finishing what you started whether you run, walk, hike, or crawl – that indomitable spirit. True grit!
While fighting to keep my shoes on my feet and not lose them to the voracious mud, my father watched over me again and sent me Dan to run with for a mile, or so. Dan was my father’s first name and I was running with Dan! The gentleman’s real name was Donnatti, which is Italian. He told me that when his parents came to America, they could not keep the Italian name, so they changed it to Dan. A tall, slender man in his mid 60s, Dan kept me company until his legs felt good and he took off. My legs did not feel that surge and my left calf muscle was super tight by now, which had caused my left knee to hurt and be in pain as well, but my soul and spirit had become unmoored – no mud could bring down my desire to finish this race. As I walked through mud, I talked to my father and felt the warm sun on my back. Before I knew it, I could hear loud screams and cheers and I found myself surrounded by my crazy awesome Trail Mix friends who were in charge of the Horseshoe Bar aid station.
“It’s so great to see you, guys!” I said as happy as a person walking days and days through the desert only to finally come across an oasis. “You’re like an oasis in the desert!” I told them. “I have been out of water for six miles (the five miles all of a sudden turned into six, or I was delirious) and my calf muscle is super tight.” “I got pickle juice for you, Carmen,” said my awesome friend Debbie Tavalero Pearson. “I’ll take it,” I replied while stuffing my face with potato chips, bananas, and oranges. While I was eating and telling my friends that I could not accept their fireball little alcohol shots, because I would get drunk and fall on the trails, Brad De Luchi was already refilling my water pack with a sense of duty and purpose that he is capable of out of dedication for his fellow runners. He is an amazing human being and a true ambassador of trail running. Thanks so much, Brad for replenishing my water and splashing some life into my stride to continue and eventually finish my longest and toughest race.
My awesome friend Brad De Luchi is refilling my water pack with such kindness and dedication. Truly blessed to have such wonderful friends who volunteered their time to take such good care of us all the runners.
The Last Nine Miles to the Finish Line
I had left the Horseshow Bar aid station with renewed energy and focused on running, walking, power hiking, or crawling to mile 41, where my pacer and all my other dear friends were waiting for me. The hills and mud fest continued, but I knew that once I reached Rattlesnake Bar, the next aid station, the running should be easier, as I had my awesome friend and pacer Adam Mclearan to run with me to the finish line. I was also looking forward to seeing my best friend and training partner Andrea Brizendine, who took the day off to come support and cheer on me, for which I was very grateful. My other friends Mark Riggle and Ron were volunteering at that aid station and they also made my day with their smiles and dedication to us “wretched” souls out there.
After imagining my arrival at mile 41, I finally got there. My friend Andrea sat on a folding chair right in the front. I was elated to see everyone and I pulled a Shalane Flanagan and said: “Fuck yeah!” My friends laughed, as I rarely say any bad words. Adam and Mark had me sit down and eat. I told Adam that I wanted to get going as soon as possible, so after hugs and another “Fuck yeah,” Adam and I took off on more runnable trails with the sun warming our backs.
Fueled by food and love from my friends Adam, Mark, Andrea, and Natalie. I never thought of quitting, as I knew they were waiting for me at mile 41 and they delivered!
Adam and I climbed a steep hill to get on the trails away from the aid station, after which I started to feel better and we had a great stretch of running fueled by jokes, as Adam is quite funny and smart, and a few more aid stations. The wild flowers spread joy and hope to the muddy trails, lifting up my mood, and infusing me with a stronger desire to keep on going and get to the finish line, where my sweet husband was waiting for me.
Photo credit to Adam Mclearan. I loved the poppies on the trail and asked him to take my picture. The rain and mud could not take away my joy of running and being surrounded by these beautiful wild flowers. I felt like running through Paradise as fast as I could to meet my dad and hug him.
After this good stretch of running and talking, the last four miles, which were all uphill came. My calf muscle was quite tight and I had no desire to try to run up those steep hills, so I told Adam that I was walking until I could run again. I also told him that this 50-mile race was the toughest thing I had done in my life, even tougher than giving birth. At least I felt that way. “I am not running another 50-mile race,” I told Adam, as the hills kept coming at us. “Not today,” he replied calmly. “Ha!Ha!”
The entire time Adam paced me, he let me lead, as he knew I was tired. Yet, on the last steep hills, his longer legs made his power hiking so much easier than mine. I so wanted longer legs! So unfair to have these short legs on the trails!
The sign with 2 miles to finish came up and I still had no desire to try to run up those steep hills, which is why we had more runners pass us. I just wanted to finish and eat some warm food. Even my walking up the hill was slow, but I kept at it and focused on keeping the left calf muscle and knee as comfortable as possible, if you can call running 50 miles a contentment. We were getting closer and closer and by now I knew I would finish. My coach Robert who had helped me so much with all my training called me. I answered my phone, since I was walking and told him that I would be done soon and that the mud had been crazy. Then we got disconnected.
With less than half a mile left, something miraculous happened. My pain lifted up like fog hanging over mountains. My body felt as fresh as if I had just started my day with a casual jog. My being rejoiced and tears came down my cheeks. I cried and ran. I ran and cried with Adam behind following me. I ran over the last hill, as if it were as flat as a pancake. I sprinted to the finish line and threw my arms up in the air with the clock behind me showing 12 hours and 2 minutes of running, walking, hiking, and crawling. Right after I crossed the finish line and saw my husband and my friend Andrea, I broke into tears and could not control myself. It was a cathartic cry. I could finally release all the emotions, hardship, bad weather, much slower pace than anticipated, and JUST CRY. After 12 hours of being out there, crying made me happy. It was a joyous ending! It was a 50-mile long cleansing of my soul through rain and mud. I did it, as you can see in this awesome video taken by my friend Andrea!
Adam is consoling me and acting like a big brother. I needed this cry and could not believe that I had just finished my first 50-mile race. It was epic!
My sweet husband Catalin is always waiting for me at the finish line of my long races. He also drops me off so that I can sleep longer and just race the next day. I love him so much!
Adam, Andrea, and I call ourselves the “three musketeers,” so we all did it, even though I had to take the tougher and more arduous mission that day! All for one, and one for all!
The vegetable soup and hummus vegetarian wrap sandwich wrapped it nicely for me. It felt good to sit down and joke with my friends who had already made bets that I would still run another 50-mile some day. Maybe not a 50-mile soon, but I might try the 100K race next year. Who knows? When we believe, it is all possible and attainable!
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“As long as you can run, jog, walk, crawl, hop and skip for many hours, you are an ultra runner.” Carmen Micsa
Two weeks after I had completed my second 50K race with a 48-min PR from my very first ultra marathon the 2016 Folsom Gold Rush, my coach and I decided that I was ready to run another 50K race, the Chanoako 50K, which was new this year. With my American River 50-mile race approaching in April, I needed another long run, so after my new trail runner Tracy Bedwell told me that she would be running Chanoako 50K, I jumped on it. Organized by Total Body Fitness, the Chanoako 50K did not have major elevation gains, but it had technical terrain in some spots. Nonetheless, I told my coach that my goal was to break 6 hours in this race. He believed that I should be able to do it. I was excited about my new challenge.
The Start Line
My sweet husband dropped me off at the start line at the Auburn Overlook from where we would run all the way to Granite Bay Beach by Folsom Lake. The weather was perfect with cloudy skies, but no rain or wind. The temperatures in the low 50s perfect for a long run in short sleeve. My coach Robert Ressl-Moyer was also running the 50K . It was wonderful to see him at the start line and later on have him cheer on me at the finish line. I felt particularly more motivated to break 6 hours and run a strong race. Moreover, I knew I could do it due to the focused and personalized training schedule that Robert created for me – feel free to check out his website and maybe take your fitness and running to the next level. I was also happy to see my friend Tracy Bedwell who had the same goal to break 6 hours. We even talked about running this together and pushing each other. However, at mile 2, we got separated and had to run our own race. In racing, we need to be flexible. If it works to run with a partner, we do it, and if not, we need to keep moving.
At the start line of my third ultra the Chanoako 50K with my amazing coach and Fleet Feet Sacramento racing teammate Robert Ressl-Moyer.
The first mile of the race, I ran it a little fast at 7:43 pace, since it was all downhill, but then I slowed down in the 9s and 10s. I felt exuberant and confident about today’s race for some reason. I even got myself a new pair of compression pants, as I knew I would need the support and wanted to wear something new in my race, which brought me good luck in past races when I ran with a new water bottle, new arm sleeves, and so on.
The trail and the lake competing for the runners’ attention. I always love running by the lake, or the river, even though I only take a quick glance, as I need to pay attention to my feet.
The Race and My Thoughts While Running
The undulating trail unraveled in front of me and helped me gain momentum at times, while slowing me down when the terrain was steep, uneven, or rocky. I felt good running at a steady pace between 9 and 10 minutes, which gave wings to keep running until I reached the next aid station, and then the next.
I have learned that the 10-mile mark during a 50K race is crucial, as it feels like the first big boulder that we move out of the way to reach the finish line. I always say to myself: “I am third way done with my 50K race. Running strong! I got this!”
As I passed the 10-mile mark, I also started to pass more runners. I worked hard on staying focused on my form, since my right knee started to hurt me from breaking a little too much on the downhill. I kept running and staying within each mile. I also paid attention to the course and followed the pink ribbons to make sure I remained on track, for who wants to add any more distance to an already long race? Around mile 15, I passed a younger woman after I kept seeing her running in front of me. I felt strong and steady.
From miles 15 to about 24, I have developed my race mantra, which is different for every race depending on how I feel and the conditions in the race. This time, I came up with one word that kept me running up and down the hills: UNSTOPPABLE. I kept telling myself that I am unstoppable, so that I don’t get any ideas that I needed to quickly stop when my legs, gluteus muscle, or my knees had their own ultra running story to tell. I also kept assuring myself that I was mighty and strong, which reminded me of my co-ed soccer days with my husband before our kids were born. Our friends used to call me “mighty mouse,” as I was fearless and always ready to score from a great pass.
The advantage of running this race was that we were running my next race American River 50 mile in reverse. I knew the terrain from all the wonderful training runs with my trail runner friends from Trail Running Adventures and Trail Mix. I also knew that I had to run carefully when I got to the meat grinder, which is called that for a reason. Capable of grinding feet, muscles, and joints, the meat grinder could not grind my spirit, I told myself, feeling, or more exactly pretending to be in control of the rocks, large steps I had to hop on, twists and turns, roots, and steep terrain. I did not take any chances, so I slowed down to a shuffle around there. I even saw the race photographer, as I was carefully keeping my balance and moving forward. I gave him a big smile pretending the meat grinder and I were best buddies.
The exhilaration of trail running. The meat grinder cannot dampen my joy and my desire to break 6 hours in my third 50K race. The lake background and the constant views made this course my favorite.
The gentle downhills helped me out, but the steep and rocky ones made my legs quiver with doubt in my downhill abilities. I even admitted to myself that I was not a strong downhill runner, but did not let that truth smear my rosy image of me finishing this race under 6 hours. Another constant concern I had during the run was the snacking on time without losing energy. The race was super well-organized and the owners of Total Body Fitness always put together the best races. However, when I realized that I would get no bananas, or other fresh fruit during this race, I turned a little grumpy, for I love eating bananas during marathons and ultra marathons. My friend and awesome training partner Andrea Brizendine made fun of me when I recapped the race for her and said that maybe that’s the reason I ran faster, as I wanted to get to the real food at the finish. Great point! Having relied mainly on Cliff gels, shot blocks, dry fruit, and some pretzels kept me running to fill up my stomach with the real deal at the finish.
The Finish Line
The last 6 miles of the race were a combination of levee running, which was flat and rocky, but helped me run a little faster, running around the parking lot of Beal’s point, and up and down hills around Cavitt in Granite Bay, CA, where I tried to shift my focus from the steep hills to the gorgeous homes towering over the lake and winking at the trail. My Garmin watch and Strava were telling me different times, but I knew that I had to keep running strong to finish under 6 hours.
My goal to break 6 hours was starting to become attainable. It was not just a phantom anymore; it started to crystalize. At this point in the race when I passed the 26ish marathon distance, the miles just came and went, buzzing around like butterfly wings, without me keeping too much track of them. The hills, trails, and my legs were the real time keepers, so things shifted to my interior monologue. I uncovered the simple truth that ultra running is a long meat grinder, as well as a joyous triumph at the end when you forget how you piled up 31 miles. Running ultras also feels like running on top of clouds at times when things go well and you feel the “unbearable lightness of being,” or simply running in Dante’s Inferno – punished to eternity.
I kept running and stayed focused on my form to finish strong. As I reached the parking lot at Granite Head Beach, I remembered the finish of other trail races, as well as my triathlon. I started to speed up to get to the finish line. Will I finish under 6 hours? I was so fortunate that my body has this wonderful extra bounciness and energy at the end of races, so I started to work on my final kick for the race. As I ran down, the straight and flat path towards the finish line, I saw my coach Robert in the distance. He was cheering for me – visibly happy and excited. I knew that I had to switch gears and kick it higher.
“Go, Carmen!” my coach cheered for me with all his being. “You got this!” “Go, go, go!” Although he took my video running to the finish line, I posted below the video that my friend Monica Davis took of me, as she kept still a little better than my coach -just saying – ha!ha! Emotions, joy, bliss, infinite gratitude.
I heard other friends cheer for me and there was nobody coming behind me, so when the announcer said my name, I crossed the finish line with a big smile and looked at the race clock. It showed the final race time of 5:59:20. Yet, my official time was 5:56:29 – even better.
“I made it under 6 hours,” I told my coach.
“Yes, you were also third female,” he said with a proud look on his face.
“In my age group?” I asked.
“No, third overall.”
I was ecstatic. I hugged my sweet husband who was waiting for me. We took a few pictures. What a feat! Two weeks after running Salmon Falls 50K I was able to get a 30-min PR, run under 6 hours and finish third woman overall in a smaller and beautiful Chanoako 50K race. We are capable of great things when we believe and work hard!
My sweet husband Catalin who always waits for me at the finish line of long races. He also drops me off and fully supports my running.
My coach Robert Ressl-Moyer won the race in 3:56! Yet, he made me feel as if I won the race. He is the most encouraging, knowledgeable, and wonderful coach!
On the podium with my friend Tracy Bedwell, who finished second, and Mandi Kruse, first female overall! Trail running is about making friends and celebrating our victories together. A million thanks to my coach Robert Ressl-Moyer who prepares me for all my races and who waited for me two hours at the finish line. So lucky to have him as my coach. My motto in races is “Make Robert proud.”
After the awards, I was happy to eat pasta and salad. My body felt great and I could not have been happier with my race. My gratitude goes to my wonderful family, our sweet kids, Alex and Sophia, my mom whom I dedicated this race to, my awesome Fleet Feet racing team, and all my friends and running partners. It takes a village to raise a runner and I could not have done this on my own!
My coach was happy with my running two 50K races just two weeks apart, because they had taught me to run on tired legs and be well-prepared for my first 50-mile race, the American River 50, the second oldest 50-mile race in America.
How about you? Have you ever run a 50K race? How about a 50-miler? Share your experiences here.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
“The man who moves a mountain begins by carrying away small stones.” Confucius
Running a 50K trail race feels exactly like carrying away small stones to chip away at the distance and finish strong. Unlike running marathons, in ultra running, the focus is less on getting to various milestones, and more on running from one aid station to another. Runner 208 was sure ready to enjoy the cold, crisp, and sunny winter morning after having trained with my Fleet Feet Sacramento racing team and my awesome coach Robert Ressl-Moyer, winner of many 50K races and such a kind and generous soul.
The day before the race I was calm and composed as I usually am before races, but I was also emotional thinking of my dear father who passed away from diabetes at the young age of 53. I dedicated the race to him and loved that all the proceeds from the race go towards finding a cure for type 1 diabetes. The race already held a special place in my heart. Vamos!
The Start Line
Long distance races require preparation and support from our families and friends. As always, my sweet husband drove me to the start line. On our way to Magnolia Ranch, Coloma, CA, where Salmon Falls race starts, the temperature kept dropping all the way to 25 degrees. My husband kept joking with me and said: “It’s freezing out there and you will run 31 miles in the cold. Did I tell you you’re crazy?”
“Yes, darling. You already know this. I am much happier to run in the cold than when it is hot,” I replied.
After my husband dropped me off, I immediately scanned the shivering runners trying to find my friends. The ground was frozen, the grass covered in frost, the sky clear, and most runners bundled up in coats, hats, and gloves at the start line. I knew that I would get warm quickly, but I also chose to wear cheap gloves that I was planning to dispose off later.
My friend Rob Schmidt and I ran together in preparation for Salmon Falls. Terri, his sweet wife, was the first one to give me a hug at the start line and to wish me good luck. His daughter Jocelyn in the picture also raced and placed. It takes a village to raise a runner!
I also got to chat with my Fleet Feet racing team mates Josh Fernandez, who is wicked fast , and Melissa Tafoya, who has just joined our team and who is also a boxer. I felt great to be in such wonderful company and promised myself to relish every moment of my second 50K race and to become one with nature, breathing in joy, exhaling any stress, doubts, or fears.
At the start line feeling excited, hopeful, and a little bit emotional thinking of my dear father. My mantra for this race: “Run for Daddy,” or short “for Daddy.”
The First 12 miles
I started strong, but not pushing it too hard knowing that I had 31 miles ahead. The crisp winter air permeated my joyous being and gave me energy. The gloves kept my hands warm. I focused on my breathing, footing, stride, and the terrain, which on this course it is a constant up and down, making it hard to get into a rhythm. We also had a creek crossing. I got my right foot wet, while I climbed on the rocks, but I knew that I would dry quickly.
During my first miles, I noticed the frost and the frozen ground that gave me a nice bounce, almost like doing a quick jump on a trampoline. I started writing in my head, too, as I normally do when I run.
However, in descending to Cronan Ranch, where the first aid station was, I was able to get moving and it felt great. I was knew there were a total of seven aid stations, so from now on, it was about reaching and counting the aid stations, where I would refuel with bananas, grapes, potato chips, peanut butter and jelly sandwiches, and water.
Photo credit to Jaclyn Schmidt. Descending into Cronan Ranch and hitting the first aid station. My friend Terri cheered loudly for me. I grabbed some grapes and half a banana, heading out for some steep hills that I had to power hike.
After the first aid station, I started my climbing and focused on taking small steps. I also remembered what my awesome coach Robert Ressl-Moyer told me on the phone the previous day. He always calls me before races to discuss strategy and to push me towards greatness. He said: “You’re great with hills, so don’t sell yourself short by power hiking too much. Try to run portions of big hills and only power hike a little to conserve energy.” I applied his advice and it felt great to pass runners on the hills, while breathing steadily.
I soon arrived at the second aid station, where the signs made me smile. One of the signs said: “You’re not crazy, you’re ultra special.” Indeed, people think running these long distances is crazy, but being out there for hours feels like being rinsed inside and out in nature’s washing machine. It is about being immersed into something grander than ourselves, which turns us into more humble and grounded human beings. And, yes, I will admit that there is a little bit of craziness required for this equation of happiness to work.
Around mile 12, my team mate Melissa and my trail friend Tracy caught up with me. Melissa and I started running together and kept each other company, which was the best part of the race. I knew my father was watching over me, sending me a team mate, which is why I never despaired at the distance.
Melissa and I descending on Red Dragon trail. We watched our steps and cheered as we ran, enjoying the roller coaster sensations. Our beings overjoyed, ecstatic, and filled with positives energy and gratitude for running in nature surrounded by like-minded people. Living in harmony with our souls, hearts, and minds while conquering the red devil and any other demons that might lurk inside.
The half marathon point was getting near. We could hear cheering and clapping. As we came through Skunk Hollow, I heard friends screaming: “It’s Carmen.” Special thanks to my awesome friend Amy Jensen, whom I met in my first year of running through the California International Marathon training. She took my video and pictures, as well as helped me out with the food and hydration. So grateful for my running friends.
Skunk Hollow aid station around mile 13, where I am dancing with joy. My friends were cheering loudly for me, making me feel like a rock star. I danced, ate, and used the bathroom. Good times!
Melissa and I continued our running and talking, taking the Sweet Water Trail after we crossed the Salmon Falls Bridge. These trails reminded me of my training for the race and loved the rolling hills, even though we could not get into a rhythm. We still started to pass runners and focused on the trail, trying to avoid the many rocks, which I did remember from my training. This was the spot where I turned into a tea bag, immersing myself into nature the same way I did when I did my long training runs.
In preparation for the race, I have run various segments of the Salmon Falls 50K course with friends. I loved to turn myself into a tea bag and steep in all the beauty of nature, so I here is the poem I wrote below.
Ode to Tea Bag
Today during my 18-mile run I turned into a tea bag
and steeped myself in the lush grass, nature,
the moss-covered trees, the creek, the hills,
and the fresh air after the rain.
Trail running brings me the most joy.
I am mindful and love the twists and turns of the trails,
as well as the tunnels of trees.
I am focused on every step, every rock, and root.
I am deliberate running up and down the trail
while I quickly check the views
and sink and steep deeper into
nature’s magnificent teapot
allowing the flavors to infuse my being.
The Middle Miles – Long and Rolling
Melissa and I took turns to lead and stayed steady and strong. We talked, joked, and laughed. I told her that I knew that section of the trail very well and that we would get to New York Creek soon. We tried to get into a rhythm, but the rolling hills and rocky terrain made it a little challenging. Nonetheless, we felt great and were grateful to run together. Melissa’s form and climbing ability were impressive, so she motivated me to keep running strong. She also told me that I was giving her confidence with my positive attitude. We pushed each other on the trails; our running effort felt easier and much more pleasant than if we had each run on our own. Team work at its best!
Around mile 20, we started to pass a few runners. Our famous words were: “Coming through,” or “on your left.” As we passed these runners, most of them were nice, supportive, and cheered on us by saying: “Looking strong, ladies.”
The Last 7 Miles of My Second 50K Race
As opposed to my first 50K race that I ran with a lot of despair at the end two years ago, Salmon Falls 50K race made me feel calm, contained, and strong. I was telling Melissa about my improving as a runner and about my amazing coach Robert, when my cell phone rang. I pushed the middle button on my headset and responded, as I always do: “Hi, this is Carmen.” My coach was on the other line checking in with me. I told him that I only had seven miles to go and that I felt great. He told me to stay steady and finish strong. He also told me that he won a 50K race in the Bay Area for which I congratulated him. Later on that evening when we attended the Sacramento Running Association Awards ceremony, he told me that he was very surprised I answered the phone.
“I was happy to hear from you, coach,” I responded. Running at a 10-min to 11-min pace due to all the hills and the terrain made it easy to talk. Besides I am known to talk even during a much faster pace, so I was glad to have a life line to my amazing coach during the race, which helped me stay motivated and determined.
The sun felt warmer as it was past noon time, the trails replete with raw beauty, the hills ubiquitous, and the sweeping views of Folsom Lake magnificent. My body felt strong and my being anticipated the finish. However, as I told Melissa, we needed to stay and run within each mile and not let our minds wander. We ran in the NOW, the only true constant on the trails. We had to keep our focus on every step we took, every rock, tree root, hill, you name it. We became the one with the trail and gave it the respect it needed, while also asserting ourselves with conviction, determination, and joy.
We had been running for a little over six hours, when we reached the long and interminable levy leading us to Folsom Five Point Park, where the finish line was. I told Melissa that by now we could smell the blood, so to speak, and needed to push and finish strong. Melissa took the lead, getting into a much faster gear. The cheering got louder and louder. I saw Terri and David who cheered on me with enthusiasm and joy. To my left, I heard my husband and then saw our sweet son Alex who started to run next to me on the outside of our enclosed finish line. Sophia was also cheering on me dressed in her black winter jacket, her pony tail swinging from left to right.
“Come on, Mom. You can run faster,” Alex told me.
I crossed the finish line with elation and tremendous gratitude. My father was there in spirit. I cried with joy, as I received the beautiful medal made out of a light wood.
The sweet finish line! I felt strong with no pains in my body. How was that possible? I guess I had become a badass ultra runner.
Celebrating our awesome race and finish. Melissa finished 10th in her age group and I finished 14th in 6:25:34 minutes. What a feat!
Meeting my family at the finish line is always the sweetest sight for me – one I look forward to every big race. My husband is wonderful to drop me off and pick me up from all my long races. His love and support of me mean a lot!
I was not too hungry after the race, because I kept snacking and eating during the race, but was happy to get a Blue Ale and sit down a little. I was happy and amazed at my ability to run this 50K race and have a 48-minute PR from my first Folsom Gold Rush 50K, which felt hard at the time.
Practice, training with my Fleet Feet Racing team, as well as having my own coach sure make a big difference. To many more running adventures with gratitude for a race well-done and for the company of my new friend Melissa. I finished Salmon Falls 50K strong, defeating Red Dragon trail and any other demons lurking out there.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
We all know how much dedication and hard work running a marathon or ultramarathon require. This year, I am training for two ultra marathons, Salmon Falls 50K and AR50 mile, which is my first 50-mile race. I also have to log in 50+ miles every week to run these races strong and not get injured. Every single week, I start adding my check mark next to the miles I ran all the way to Sunday when I write in the total mileage with a big smile and satisfaction of a work well-done. Then Monday comes along and both my paper schedule and my Strava running app stare back at me with a big 0 MILES. No big deal, right? I just need to start over and enjoy the cycle of life and the joy of logging in the miles week after week till race day and then find another big boulder to roll uphill just like Sisyphus.
Sisyphus and his rock.
In his book The Myth of Sisyphus Albert Camus sees the futility of Sisyphus carrying the boulder up the hill over and over again as a triumph, for Sisyphus knows himself to be the master of his days. Are we thus runners the modern Sisyphus logging in our miles through our smiles? Are we looking at our running as a huge reward and not a punishment as in the case of Sisyphus? Is there joy, satisfaction, and a sense of hard labor achieved at the end of climbing a hill, where we are rewarded with breathtaking views?
The views at the top of a steep hill that I climbed with my trail running friends Rob Schmidt and Nicola Elliott.
Climbing a steep hill on the lake loop around the Folsom trails – no boulder, although it felt like we were carrying one.
Lesson from the first hill
Before climbing this hill, our friend Rob asked us if we wanted to take the steeper route, or the flatter one. I deferred making a decision to Nicola, who said that she always makes herself do the hard things that she is not so fond of, or as good at in order to get stronger and better at things. Life’s wisdom while running, I thought to myself grateful for the moment of joy carrying ourselves up the hill. Unlike Sisyphus, our actions had meaning, purpose, and satisfaction, knowing that we didn’t have to keep running up and down the hill. We could just relish the breathtaking views on top of the hill and continue running until we achieved our mileage and called it a day.
Lesson from the second, longer, and much steeper hill
During our 22-mile run, my friends and I climbed K2 hill in Auburn twice, which is a long steep hill comprised of five sections, as my awesome ultra runner friend Keather Kehoe, who ran 45 miles that weekend, explained to me. It felt long and hard the first time we did it, but the second time, it felt much easier, which reminded me that our attitude towards the difficult things we do is everything. This bad-ass hill taught me this: it is easier to accomplish hard goals when you surround yourself with like-minded people, you surrender to the task at hand with joy, and when you feel confident that you have what it takes to conquer challenges.
This long, steep hill brings many trail runners to despair. Hiking up the hill replaces running in most cases.
Experiencing a sense of joy, pride, and satisfaction during my climb of K2 famous and infamous hill.
Despite his scorn of the Gods, Sisyphus had a tremendous passion for life and an intense hatred of death. While carrying his boulder up the hill, Sisyphus knows himself to be the master of his days, which is how I feel as a runner, too. After I get my run done, whether it was a short or long one, I triumph and revere in all moments of joy and desperation when tiredness sets in. I also smile remembering the man with the rock, as my friend Rob calls him. We saw him recently at the end of our run. He was walking across Sunrise foot bridge with a big, heavy rock that he hurled around from one hand to another. He made me think of how we all have to restart our days carrying our rock with the same joy and gratitude that he displayed.
Just like Camus’ essay concludes: “The struggle itself is enough to fill a man’s heart. One must imagine Sisyphus happy,” so does my journey as a runner continue with elation, resilience, perseverance, and hope for a bright future, in which I can carry my boulder up and down hills and mountains with the purpose of getting stronger, happier, and healthier.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
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:
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.
Serotonin is called the policeman of the brain, because it helps keep brain activity under control. It influences mood, impulsivity, anger, and aggressiveness.
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.”
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.
Exercise also boosts dopamine, which improves mood and feelings of wellness and jump-starts the attention system.
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.
Exercise helps rewire our brains. Moreover, when exercising with others the key is on the social connection to others.
Having depression increases the risk for dementia, so why not prevent that by taking a brisk walk, doing a Zumba class, running, etc.?
Challenges and learning new things are important, because they boost our resilience.
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!
“The best way to relieve stress is not yoga or meditation – although those can be wonderful – but human contact. We need each other.”
Maia Szalavitz, The Sun Magazine
Although running is a wonderful activity to do solo, because it is a great way to problem solve, meditate, and reflect on life, running with your friends can be fulfilling, fun, and make those miles pass by quickly. To me, running with fun and interesting friends has been especially valuable during the long runs, as well as when doing trail running. The chatting, the laughter, the multiple perspectives on life and running have made me look forward to my runs with my amazing friends and training partners.
Holly has been my first running partner. We connected through the Fleet Feet training Facebook page and we became friends. It is always lovely to run together!
Although we went to graduate school together, Elisia and I became friends during my first CIM training with Fleet Feet in 2015. We ran many of our long runs together and had fun and interesting conversations. I am so happy that we reconnected through running.
10 REASONS RUNNING WITH FRIENDS IS MORE FUN, INTERESTING, AND CHALLENGING
Running is a social experience and making new friends who love running as much as we do makes running much more enjoyable.
Running is simply more fun when doing it with your running buddy/training partner, or doing it with a big group.
My wonderful friend and favorite training partner Andrea and I jumping with joy during an easy run through Ancil Hoffman, or what I call my slice of Paradise. Lots of joy and excitement.
3. Running with a good like-minded friend can make you step outside your comfort zone, such as adding push-ups after your runs, or doing squats and lunges at the bottom of a hill. My friend Cheri, who teaches an awesome core class at Cal Fit, inspires me to get those push-ups done.
After Cheri saw lots of my running posts and jumping pictures, she played around with her phone and came up with a brilliant way to take high jumping selfies. She set the phone on the 10 second timer and placed it on the ground, making our jump look really high. Fun photography I-phone trick that I would not have learned had I not met Cheri and started running together.
4. We all have a love-hate relationship with speed workouts on the track, but doing it together as a group makes it so much fun and challenging. Being on the Fleet feet Sacramento racing team, I get to train with the team on Tuesdays for our track workouts and long runs during the weekend. When I see my team mates run strong, I am motivated to run strong myself.
A fun evening doing speed workout with my Fleet Feet racing team. Josh and Tracy are much faster and stronger than me as a runner, which motivates me to strive and reach for more.
5. Running with others is beneficial to our emotional well-being, as we can talk about our successes and injuries to people who might have similar experiences and can be supportive of our journeys. The key, however, is balance, as we do not want to bring everyone down with our injuries. Instead, we want to find ways to be positive and encouraging of our running partners.
6. Trail running is the best to run with others for various reasons: company, support, strength in numbers in case a bear or mountain lion cross our paths, and the fun of being together in nature.
Having become part of the Trail Mix family of dedicated trail runners in 2016 has been the most amazing experience for me, as I have met incredible people and have explored new trails I never knew that existed before.
Exploring the Auburn Confluence trails with Adam and Aaron. Adam and I have been on the Fleet Feet Fit and now on the Racing team together. He has also been an amazing training partner in 2016 when I trained for the CIM (California International Marathon), my third marathon.
7. Running with others gives us a different perspective on life, as talking about our ideas, problems, and challenges with our friends can bring solutions and answers that we could not have found on our own.
8. Running and training with a group, such as my racing team, can infuse more meaning and purpose into your life, as well as unveil life’s pure joys.
My team mates from Fleet Feet Sacramento Racing team, which I have joined last year in December after running my third marathon and having a great year with a few age group wins in races.
9. Running with others makes us more accountable, which is paramount to our success in life and sports.
I have run most of my 20 milers with my wonderful friends from FF Fit who kept me accountable and made me enjoy those 20 mile training runs for CIM.
10. Running with others brings the concept of togetherness to a new level and makes us happy, content, and physically and mentally healthy.
Karen and I became wonderful friends during the Parkway 20-mile race that we both ran before the CIM. This picture is at the start of the CIM marathon in 2016. Grateful for our amazing friendship.
And when in doubt of whether to run or not to run, simply reach out to your friends who will help you stay on track. Also remember: running is a two-way street, which means that your friends are there for you and you will in turn be there for them. All for one and one for all – my favorite musketeer mantra.
“What do we live for, if it is not to make life less difficult to each other? “ George Eliot, Middlemarch
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
When it comes to running in the rain, there is no middle ground: runners either love it, or hate it! Unfortunately, I have been leaning towards the haters group and have stalled and waited around for the rain to stop. Today, I had no choice but to go out in the rain and wind, which makes it even harder. Yet, before leaving the house, I told myself that I needed to have fun with my 10-mile run, so I composed another rap song just like other times when I ran in the rain. Rain equates rap? You might ask. Yep! The tapping sound of rain inspires me to rap, for some odd reason.
Tips for Running in the Rain:
Do not overdress, as a matter of fact underdress!
Wear just shorts and T-shirt, if it’s not too cold, as clothes will get soggy and heavy.
Do not rely on those expensive water proof or water resistant jackets; you will still get wet, so why bother?
Apply glide, or Vaseline to toes, armpits, and other areas of your body that can get chaffed.
Be ready to run in wet shoes and socks, which you won’t bother you, once you settle into your comfortable pace.
Run at your comfortable pace, but allow yourself to be slower, especially if running in the wind and rain like I did today.
Allow yourself to notice nature, animals, and people you meet, and that way you can be creative, such as coming up with songs, poems, etc. to make the time go by faster and have something to amuse yourself with.
Watch the road and run in good traction shoes to avoid slipping and falling.
Pat yourself on the back for sticking to your running schedule and for toughening it out, as you never know what the weather will be like on race day.
Have fun during the run and relax with a hot soup, tea, or cocoa after the run. It will be all worth it!
American River flooding large portions of our Jedediah Smith Bike Trail.
Advantages of Running in the Rain:
I was alone on the bike trail today with wild geese who seemed confused to see the closed trail.
Wild Canada geese exploring the closed 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!
“Running gives us the total freedom to be ourselves, while negotiating life one stride at a time.” Carmen Micsa
Physical Fitness Lessons
When in doubt you can do something, just do it anyway. I have learned this lesson this summer during the week I ran 101 miles just to see what it is like to run like an elite runner. I had started my week with a 15-mile run on the American River Parkway in the morning. In the evening, I went running through Ancil Hoffman Park and doubted I can have a decent 5 mile run, but to my great surprise, I ran in the low 8s and felt great. It also helped to see a coyote roaming around and trying to beat the summer heat.
On the American River 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!
