Category Archives: Progressive runs

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

“Marathons teach us to be patient, to persevere, and to apply the Bible ‘s scripture there is a time and a season for everything. The more marathons we run, the more likely to chip away minutes and seconds.” Carmen’s quote the day after running California International Marathon

 

The day before any race, I find myself unusually calm, collected, and happy. The day before California International Marathon 35th anniversary was not any different. After my husband dropped my friend Karen and I off at the start line, I took in the morning fresh air and said to myself: “This is my day.” The temperature in the high 40s was perfect. The overnight rain dissipated the frost and brought a balmy and warmer morning to the approximately 11,000 runners running from Folsom downtown Sacramento by the Capitol.

 

At the start of the CIM with my friend Karen Clark whom I met during the Parkway 20-mile race in 2016. We kept in touch and have had very similar goals in our running.

 

Hanging out with Andrea Brizendine and Zina Claunch, my friends and Fleet Feet Racing team mates.

 

Elisia De Bord and I went to graduate school together getting our Masters in English. We reconnected through running during the training runs put together by Fleet Feet. She always has a smile on her face and is ready to tackle new challenges.

 

After doing some dynamic stretches, using the bathroom twice, Andrea, Karen, and I headed over towards the start line to find our 3:37 pace group. I did not recognize anyone from our group and I didn’t know the pacers, but I already knew that I wanted to run the first 2-4 miles about 10 seconds slower to conserve energy and to finish strong. From the very beginning, our pacing group took off in the high 7s, even though our average pace needed to be 8:16. My friends and I paced ourselves and did not start too fast, trying to preserve our quads, since there are so many rolling hills for the first 10 miles of the CIM. My pace stayed in the low 8s for the first 6 miles, after which I dropped into 8:16 pace and kept it all the way to the half marathon point.

After the half marathon, I was looking forward to get past Fair Oaks and Grant Blvd.,  so that I switched my water bottle and see my husband and my sweet kids. Sophia had a special sign made for me, saying “run like a cheetah,” “run fast and don’t stop, ” “you got this,” and so on.  Alex gave me the water bottle and my husband took this picture of me running by with my big smile, knowing that a little more than half of the marathon was behind me.

 

Running through Carmichael and meeting my beautiful family on the course. I am always so happy to see them!
Photo credit: Catalin Micsa

 

After I passed by my family, I tried to keep my pace, but for some reason, I slowed down to 8:30 pace for the next 5 miles, or so. My left gluteal muscle was a little sore and aggravated. I struggled to have a steady leg turnover. I even contemplated stopping at the porta potty, but then I told myself that I didn’t have to go too badly and that I needed to get to mile 20 and then try to run faster.

Indeed, mile 20 came and the spectators were spectacular with their screaming, shouting, cheering, joking, jostling things around. I felt uplifted and my gluteal muscle was not as sore and decided to cooperate more. I ran through the fake wall with conviction and renewed determination to finish the marathon faster and stronger.

After mile 21, there were no more hills and my pace improved from 8:40 to 8:27. Soon I was running again in the low 8s about 8:15. By the time I ran to mile 24, where my super awesome and supportive coach Robert was waiting for me with a peeled banana, knowing that I requested one, I was gaining momentum and speed. I refused the banana and Cliff gel from him. “Keep your pacing, Carmen,” he urged me. I felt strong. The crowds went wild – electrifying atmosphere. It felt amazing to be able to power through and catch a lot of my friends from behind. Seeing my Fleet Feet racing team mates on the course, cheering on me was super fun. Their loud and enthusiastic cheering motivated me to run faster and reach two super important goals: my PR and my Boston qualifying.

By the time I ran by the Capitol towards the finish line, I realized that my feet were happy, barely touching the asphalt, levitating almost… My family was cheering on me at the finish line. I crossed in 3:40:41 with a strong kick at the end and a big smile, knowing that I had PRed by 7 minutes from last year’s marathon and that I had qualified for Boston with more than 12 minutes under my 3:55 time based on my new age group.

 

My favorite picture at the finish line with my beautiful family against the historic and iconic Capitol backdrop.

 

At the finish with my wonderful friends Andrea and Karen. So blessed with amazing and supportive runner friends.

 

The smile says it all. After waiting in line for more than 30 minutes to take this picture, I got to ring the Boston qualifying bell and announce to the world that I was a real runner and that I was inspired to continue doing great things in running and life.

 

VideoofmyBQ_Dec317

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

 

  1. Track workouts.                                                                                                                                                                                                                                                                I was so excited about doing ladder workouts and finishing the workout with 4X 200m, as it gave me the chance to practice speed on tired legs and it was so invigorating. I soon learned that doing the 200m made me forget that I already did mile repeats, 800 meters, 400m, and whatever else we were doing.

 

Track workouts not only test our speed, endurance, lung capacity, but also our patience to lap around the track hitting our target times. My coach Robert Ressl-Moyer never disappointed with his strategic ladder workouts, which built me up as a runner and prepared me to run my fastest California International Marathon on Dec. 3, 2017 .

 

My super fast and supportive team mates Genevieve Clavier and David Pai made me look forward to our 5:20 a.m. Tuesday workouts, when we all gave it our best and felt as if we were hanging off a precipice, but somehow managed to stay in control of our tired legs and finished the workouts strong.

 

2. High mileage training weeks.

I thought that speed and endurance were enough. Yet, this year, after four months of intense training with my amazing, dedicated, and intelligent coach Robert Ressl-Moyer, who has won trail marathons and many 50K races, I realized that logging in 50 to 70 miles a week meant fortifying my body and mind to prepare me to run on tired legs when I needed it during this year’s California’s International Marathon.

 

As I was building up my mileage base, my amazing, talented, fun, and athletic friend Andrea Brizendine ran many mid-week miles with me, making it easier to run on tired legs after Tuesday’s track workouts. We pretty much followed the message on our matching tank tops: “eat, sleep, run, repeat” for four months before running the CIM marathon.

 

Doing long runs with my friends Adam McLearan and Andrea Brizendine made the runs more fun and less painful. We also felt invincible, as you can tell from our bulging muscles- ha!ha!

 

3. Progressive Runs.

Before I started working with my coach Robert, I was only used to doing 3-mile progressive runs. My first month of training, I had to do 10 to 12 mile progressive runs, which felt terrifying in the beginning, but with the help of my Strava app that provided my pace estimate every half a mile, I managed to execute some great progressive runs that left me exhilarated at the end, knowing that I could run in the mid 7s on tired legs.

My progressive runs were always the day after my speed workout, so I had to start slowly and build up to finish strong. Not only did this teach me to be disciplined and conservative with my starting time that needed to be slower, but it also taught me to feel the pace and know when I needed to pull back, or when I needed to accelerate and keep the mile within seconds from my previous one. As much as dreaded them in the beginning, progressive runs have quickly become my very favorite workouts.

I loved to feel my body progress in time and space, so to speak. I also loved running on the edge of time – each second quintessential to the overall time and my progress as a runner. These training runs helped me finish my CIM marathon with the last 5 miles progressively faster than my previous ones without me planning on that. My last 5 miles splits were: 8:49, 8:40, 8:39, 8:15, 8:13, 7:49. Once I developed a good grasp on how progressive runs need to happen, running each mile faster than the previous one became innate and just happened.

What can I say? I had a terrific CIM marathon and looking forward to my very first Boston marathon in 2019. As to 2018, I will be running a 50K and a 50-mile race, as well as two marathons besides other races in between. Vamos!

 

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

 

 

5 Ways Progressive Runs Make You Stronger & Faster

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

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

 

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

 

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

Progressive means:

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

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

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

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

 

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

 

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

 

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

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

 

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

Next adventure: doing a 12-mile progressive run.

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

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