Category Archives: Running keeps us younger

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

We all know how much dedication and hard work running a marathon or ultramarathon require. This year, I am training for two ultra marathons, Salmon Falls 50K and AR50 mile, which is my first 50-mile race. I also have to log in 50+ miles every week to run these races strong and not get injured. Every single week, I start adding my check mark next to the miles I ran all the way to Sunday when I write in the total mileage with a big smile and satisfaction of a work well-done. Then Monday comes along and both my paper schedule and my Strava running app stare back at me with a big 0 MILES. No big deal, right? I just need to start over and enjoy the cycle of life and the joy of logging in the miles week after week till race day and then find another big boulder to roll uphill just like Sisyphus.

 

Sisyphus and his rock.

 

In his book The Myth of Sisyphus Albert Camus sees the futility of Sisyphus carrying the boulder up the hill over and over again as a triumph, for Sisyphus knows himself to be the master of his days. Are we thus runners the modern Sisyphus logging in our miles through our smiles? Are we looking at our running as a huge reward and not a punishment as in the case of Sisyphus? Is there joy, satisfaction, and a sense of hard labor achieved at the end of climbing a hill, where we are rewarded with breathtaking views?

 

The views at the top of a steep hill that I climbed with my trail running friends Rob Schmidt and Nicola Elliott.

 

Climbing a steep hill on the lake loop around the Folsom trails – no boulder, although it felt like we were carrying one.

 

Lesson from the first hill

 

Before climbing this hill, our friend Rob asked us if we wanted to take the steeper route, or the flatter one.  I deferred making a decision to Nicola, who said that she always makes herself do the hard things that she is not so fond of, or as good at in order to get stronger and better at things. Life’s wisdom while running, I thought to myself grateful for the moment of joy carrying ourselves up the hill. Unlike Sisyphus, our actions had meaning, purpose, and satisfaction, knowing that we didn’t have to keep running up and down the hill. We could just relish the breathtaking views on top of the hill and continue running until we achieved our mileage and called it a day.

Lesson from the second, longer, and much steeper hill

 

During our 22-mile run, my friends and I climbed K2 hill in Auburn twice, which is a long steep hill comprised of five sections, as my awesome ultra runner friend Keather Kehoe, who ran 45 miles that weekend, explained to me. It felt long and hard the first time we did it, but the second time, it felt much easier, which reminded me that our attitude towards the difficult things we do is everything. This bad-ass hill taught me this: it is easier to accomplish hard goals when you surround yourself with like-minded people, you surrender to the task at hand with joy, and when you feel confident that you have what it takes to conquer challenges.

 

This long, steep hill brings many trail runners to despair. Hiking up the hill replaces running in most cases.

 

Experiencing a sense of joy, pride, and satisfaction during my climb of K2 famous and infamous hill.

 

 

Despite his scorn of the Gods, Sisyphus had a tremendous passion for life and an intense hatred of death. While carrying his boulder up the hill, Sisyphus knows himself to be the master of his days, which is how I feel as a runner, too. After I get my run done, whether it was a short or long one, I triumph and revere in all moments of joy and desperation when tiredness sets in. I also smile remembering the man with the rock, as my friend Rob calls him. We saw him recently at the end of our run. He was walking across Sunrise foot bridge with a big, heavy rock that he hurled around from one hand to another. He made me think of how we all have to restart our days carrying our rock with the same joy and gratitude that he displayed.

 

Just like Camus’ essay concludes: “The struggle itself is enough to fill a man’s heart. One must imagine Sisyphus happy,” so does my journey as a runner continue with elation, resilience, perseverance, and hope for a bright future, in which I can carry my boulder up and down hills and mountains with the purpose of getting stronger, happier, and healthier.

 

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

Works consulted:

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

17 Life Lessons I Learned from Running in 2017

“Running is like a blooming rose – each petal encapsulating its own beauty amidst thorns. Running is also peeling off the layers of life one petal at a time to achieve the ultimate magic.”  Carmen Micsa

 

At the end of each year, there is reflection and remembering all the lessons we have learned.

 

Physical Fitness Lessons

 

  1. When your first injury as a runner strikes, learn to let your body heal through cross training, such as swimming and biking.

I consider myself pretty fortunate to avoid injuries, as I do have a decent form and I am good about listening to my body if something hurts me during a run. However, this year I got my first injury that sidelined me from running for almost two months after doing a tough track workout with my Fleet Feet Sacramento Racing team. We did mile repeats and I felt great during the workout. However, when I returned home, I was visibly limping, which is why my husband asked me if I got injured. I replied that I felt great during my track workout and that it is probably just temporary. I was wrong: I had peroneal tendonitis, which hurt my foot when I walked, so I had to take time off and heal using acupuncture and my new best friend the TENS machine, which is short for transcutaneous electrical nerve stimulation.

 

Although my tendon was not completely healed, I have decided to race my favorite 5K race the ZooZoom Run. I finished second in my age group, but at the end of the race, I was barely able to walk. I knew I had to listen to my body and start healing and take time off from running. Poor decision to run the race.

 

2. Let aqua jogging be thy medicine!

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

 

 

I was lucky that my California Family Fitneess club had the hydro-fit belt that helped me do pool running, gave me joy, strength, and helped me heal my tendon.

 

3. Biking is another great cross training method for runners. 

Biking is extremely beneficial to keep your cardio level up, as well as one of the favorite with injured runners, but I have decided to continue biking as cross training when not injured.

 

Preparing for my first triathlon. Combining swimming, running, and biking is quite fun and challenging. I have also enjoyed doing bricks workouts, such as biking followed by running.

 

4.  Getting injured can help one put perspective on things, as well as become more adventurous in trying other athletic endeavors, such as a triathlon. 

After I healed from my injury, I gained a new perspective on things and learned to appreciate swimming and biking, which is why I have decided to do compete in my first triathlon on Sept. 9 organized by Total Body Fitness. To my great delight, I finished third in my age group, doing very well in swimming, OK in biking, and outstanding in running.

 

I finished third in my age group, even though I did my very first triathlon. Yet, the highlight was the discovery that I can have stamina and strength to swim, bike, and run.

 

5. Learning to trust our bodies after an injury and come back stronger. 

It took me almost a month to regain my speed and confidence in my ability to run strong and continue to get PRs in all my half marathon races, my marathon, and my 10K. At first, I tried to stay away from track workouts, but I realized that I needed to continue my running journey with passion and confidence.

 

Running together with my friend Andrea Brizendine helped me bounce back from injury and made me look forward to my runs.

 

6.  Learning to respect my body and to strengthen it with key workouts and specific exercises to avoid future injuries. 

 

One of the best exercises to strengthen muscles are kettle bells thrusts. My gluteal muscles often hurt after long runs, so I knew that I needed to do specific exercises to keep strong and be a better runner because of weekly strength workouts.

 

7.  Learning to trust your body when running higher mileage weeks in preparation for a marathon.

Getting my own coach to prepare me to run my strongest marathon so far was the best decision I made, as Robert-Ressl Moyer, a top ultra runner and winner of many 50k races, taught me to trust my body when running between 50 to 70 miles a week. He helped me get my body stronger by having me do a few easy runs after every tough speed workout, which kept me healthy and uninjured through California International Marathon.

 

Running strong and faster with the help of my amazing coach Robert Ressl-Moyer.

 

8.  Running fast on tired legs is not a myth!

With the help of my coach, I have learned to finish my races with negative splits, meaning running faster at the end.  The main workout to help me accomplish this were my weekly progressive runs for the first month I trained with him to get me to run faster on tired legs at the end of our workout.  I succeeded to negative split the Urban Cow half marathon finishing with a 3-minute PR in 1:43:56 with a 7:56 pace, The Mandarin half marathon finishing in 1:41:21 with a 7:45 pace another 2:30 mins PR only a month later after running Urban Cow half marathon, and the California International Marathon, where I had a 7-minute PR and qualified for Boston for the first time.

 

My awesome friend and training partner Andrea and I after finishing a smooth progressive run together.

 

Boston-Bound at California International Marathon, where I finished my fourth marathon in 3:40:41.

 

Mental Fitness Lessons

 

9.  Dig deep literally means just that when you use your mental toughness during your training runs or races. 

Digging deep as a runner, or a human being on the quest of achieving a big goal means just that. Although I am not a gardener, I find this expression to represent physical and mental strength when digging a hole, but more importantly, the strength is imperative to dig one’s way out of the hole. As runners we have to find that inner fortitude to run strong through the pain when our bodies rebel against us. My revelation came during the middle miles of my fourth marathon that I ran on Dec. 3rd, 2017. I was getting really tired and my gluteal muscles were sore and hurting. I slowed down by 30 seconds from my goal marathon pace of 8:16 and I was even thinking that marathons are not my cup of tea and why was I insisting on abusing my body like that. I even wanted to stop and use the bathroom, but I decided to harness my mental strength and focus on good form technique, and running the best I could to Loehman’s Plaza past the 20 mile point. Sure enough after that my body stopped hurting, or was it my mind overwriting the body? I started to run at 8:14 pace and felt rejuvenated and confident in my ability to finish strong.

 

I was able to run part of the CIM with my wonderful friend Karen Clark who ran ahead of me during the middle miles. I managed to catch up with her around mile 22 when my mental strength helped me dig deep and get out of the pain hole that slowed me down.

 

10.  Find another gear. 

How do runners differ from bikers? They just don’t have as many gears. Nevertheless, once we allow our brains to process and transcend physical pain, we become stronger and able to find faster gears that we did not know existed and were available to us. The way I learned to access my faster gears was by finishing many key track workouts with a few 200 meter repeats on tired legs. The first time I discovered that I could run super fast at the end of the workout on tired legs, I felt like a legit athlete.  Running strong at the end felt like pulling a rabbit out of a magician’s hat, since the pain had disappeared and allowed the legs to do their thing.

 

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

 

11.  Overwriting our doubts and mental weakness.

I was doing 800 meters on track with my awesome team mates, when my body and legs rebelled and started to slow down. My coach who was timing us noticed that I slowed down, so he said: “Your legs are not tired; it’s all in your mind.” I smiled and tried to process that statement. My next 800 was stronger, and the last one was the strongest. I had to simply overwrite my brain that was giving wrong signals to my body. All of a sudden, I found renewed energy in my running and knew I could do it! I felt in control of my body, thoughts, and managed to subdue the doubts that were creeping up like tiny spiders ready to weave their web of lies around my tired legs that were capable to give more that morning on track. Positive thoughts and reinforcement are an important tool for runners to have when needed.

 

Doing track workouts with friends is always more fun and motivating.

 

12.  The power of visualization.

It is essential to visualize our goals and even more important to let our friends, our social network and media know about our goals, so that they can keep us accountable. Besides visualizing our goals, it really helps to repeat to yourself what you wish to get out of a race. For instance, when I ran the MandaRun half marathon, I kept telling myself that I wanted to finish with a 7:45 pace, since my pace during my Urban Cow half marathon was 7:56. During the race, I felt great and the speed was effortless, but I kept pushing myself to run a little faster than 7:45 to account for slowing down on a few hills. To my great surprise, I finished the half marathon in 1:41:21 with a 7:45 pace. I was elated and surprised that I finished third in my age group, as half marathons are harder to place. This was my first time finishing in the top three at a half marathon and felt that repeating the magic pace numbers worked well for me. The brain and the body were focused on the same goal and worked as a team!

 

Showing off my two medals that I earned at the Mandarun half marathon. First time getting an age group award for a half marathon race.

 

Spiritual Lessons

 

13.  Jumping with Joy.

To me running is the perfect harmony between body and mind. In order to celebrate that inimitable feeling, I often jump with joy suspended between Heaven and Earth and rejoicing in the runner’s high.

 

No description needed. Too much joy and exhilaration!

 

14.  Running is divine.

I have enjoyed doing trail runs for the change in scenery and for the divine beauty I see all around me. Just like we need to break up the monotony in running and run trails instead of road all the time, it is the same with life. We need to find the divine in various activities, in the people we meet, and in the ordinary that we can easily transform into extraordinary. The divine is within each of us and once we learn how to access it, we will feel our hearts expand with love for others and ourselves.

 

Serendipity and divinity.

 

The divine nature of  wild flowers.

 

15. Running is finding God in nature.

Even though we need to watch our feet and pay attention to each step we take on the trails, I always rejoice in connecting with God during my runs. This year, I saw a cross in the sky right before Easter and I teared up thinking how much God loved us and how much I enjoyed discovering and talking to God during my runs through nature.  Then on Christmas Eve when I ran the Foresthill Divide Loop with a few wonderful friends from our racing team, I stopped on the trail enthralled to discover God’s Temple.

 

I took this picture on Good Friday before Easter this year. At first, I thought it was just the evening sky right before sunset, but when I looked at the picture on my phone, I was in awe to see the clouds forming a cross in the sky. I cried, prayed, and wrote a poem about this divine apparition in the sky.

 

 

The light filtering through this old, mature bent over tree stopped me in my tracks. I felt God’s infinite love for me and all mankind. This deep spiritual connection filled my heart with love and gratitude for the existence of a higher BEING and for being ALIVE and closer to GOD.

 

16. Running is transcendence. 

Whenever I run, there is a calmness descending over me that transcends any worries, crazy thoughts, doubts, or fears. Moreover, running becomes my way of transcending time and space and propels me in the NOW.

 

I love bridges, as they connect two ends, two worlds, two souls, two hearts, and many transcending moments in time.

 

17. The Zen of Running.

 

Running is controlling the shallow and deep breaths into a rhythmic breath, which I call the Zen of running, for it gives me inner peace, calmness, and composure to be the best human being possible. I also feel serene when I enter the Zen realm and know that no matter how difficult or long the run is, I will end up overcoming pain and come out cleansed and elated.

 

This art reminds me of the Zen of running, of breathing and living a meaningful and joyous life.

 

I am humbled to share what I have learned from running in 2017 and hope to hear your stories, too about your ultimate running experiences. Please share any special moments and lessons  you have learned during your runs. Namaste!

 

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

 

 

 

 

 

 

 

 

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!

 

 

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

When it comes to endurance events, such a running a marathon, biking a century ride, doing an Ironman, and so on, most athletes reach out to energy drinks and caffeine before the start of their events. But what if we can replace the above-mentioned with beet juice instead and boost athletic performance even more?

 

 

 

Photo Credit: Jaclyn Schmidt

My picture during Urban Cow Half marathon on Oct. 1, 2017, where I had a big PR, finishing in 1:43:56 with a 7:56 pace. I felt amazing during the whole time and the Super Beets powder that I mixed in my water and drank it before the race sure kept me steady and strong.

 

A study published in the Journal of Applied Physiology in 2009 found that individuals who drank beet juice experienced up to a 16% increase in endurance compared to those who did not. Also according to Jacqueline Ritz, founder of the Paleo Mama blog, beets fight cancer, lower the risk of heart disease, lower blood pressure, increase endurance in athletes, and they are also an aphrodisiac. Being a high nitrate vegetable, beetroot, the red bulbous part, has become the super food for runners, cyclists, and other athletes. What if you don’t like beets and don’t wish to eat it, but still want to reap some benefits in increasing your endurance? There are many products on the market, such as this powder I buy from Wholefoods.

 

I have used this before races and my running felt effortless. I just mix a scoop with water and take it about an hour before the race, or a long run. Love it!

 

How high nitrate foods enhance our performance:

 

Another thing you can do to benefit from high nitrate vegetables is to eat more spinach, arugula, radishes, celery, lettuce, parsley, and rhubarb. Talking about nitrates, Amby Burfoot, the author of In Beet Juice We Believe published in the Runner’s World, explains how our body processes beets and turns them into a superfood. Burfoot points out that beets get their endurance power from helpful mouth bacteria that convert the nitrate in beets to nitric oxide, which appears to be the miracle substance. Nitric oxide can substantially lower blood pressure and somehow extend endurance. I guess we runners should not need too much more convincing regarding beets, which are good sources of folate, manganese, potassium, vitamin C, and dietary fiber, since we all try to avoid the famous “wall,” when our body rebels and starts hurting.

 

Ways to eat your beets:

 

  1. My favorite one is borscht.

 

 

Best borscht I have ever had made by my awesome friend and best training partner Andrea Brizendine. She added quinoa,  carrots, potatoes, and onions to it. I gobbled it up with whole grain bread and hummus. Delicious! It also makes me run longer and stronger! Isn’t this what we runners want?

 

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

So easy to make and so healthy! For a quick glance at the ingredients needed to make this,  see below.

 

Ingredients for Superfood Red Borsch – vegan style:

 

12 cups reduced sodium veggie broth
1 medium or 1/2 large onion, peeled and cut in half (ends removed)
3 medium potatoes, sliced
1/4 cup quinoa
3 medium beets, peeled and grated
2 good handfuls of chopped kale leaves
2 bay leaves
3/4 cup sliced carrots
1 Tbsp Mrs. Dash
3 Tbsp ketchup
1/2 Tbsp lemon juice
Salt & pepper to taste

 

2. Roasted beets, which I cut up, drizzle with olive oil, wrap them in aluminum foil, and roast them in the oven till they are tender.

 

3. Beet salad, which I used to eat as a child and liked its sweet taste. To make this salad, I cut up the beets and boil them till they are soft and tender. After they cool off, I remove the skin and grate them. I mix them up with a little salt and pepper and drizzle red wine vinegar on top. I keep the beet salad in a glass container in the fridge and eat it with roasted potatoes and other meals that go well together with this salad.

 

Credit recipe goes to my friend Cristina Nagy.

 

How about you? How do you like to eat your beets? Any special recipes you would like to share? No matter how you choose to eat, or drink them, one good thing could happen: you will BEAT your race PR with the mighty BEET!

 

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

 

 

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

I graduated with my Masters degree in English from Sacramento State University in 2011. One of the highlights of my going back to school besides learning and becoming a better writer was biking from home to school using our beautiful American River Parkway. I was biking 20 miles round trip and loved my bike rides and the freedom they brought to my day. At the time, I was doing century rides for the American Diabetes Association in memory of my dear father who died of a heart attack due to his diabetes at the young age of 53.

TRIATHLON – A NEW SPORT TO MAKE US MORE WELL-ROUNDED

 

Now as a runner, I experience tremendous freedom and joy, but I also use the same muscles. After attending a free Triathlon information session at Fleet Feet, I have decided to jump right at it and do my first women only triathlon coming up on September 9th. Being new to triathlons, I did not even know what it really meant to do a triathlon. I found out that I would have to swim half a mile, bike 20 miles, and run 4 miles, so all doable.  Moreover, after taking some clinics and talking to my runner friends who have done them, I realized that doing my first triathlon will open up new fitness doors that I never knew existed. This reminded me how important explorations and trying new things are.

At my first swim clinic wearing a wet suit for the first time in my life and feeling like a seal – all sealed up – ha!ha!
I figured the wet suit is not needed, so I bought myself some comfy swim shorts for my triathlon, as Carolyn, one of the women who has done many triathlons told me that it is easier to swim in a swim suit and transition easier and faster to the bike. I agree and have accepted the great advice.

 

What is a BRICK in triathlons? Why runners should do them once a week, or every other week to become stronger and faster whether training for a triathlon or not?

 

Veronica, one of my trail runner friends , who used to do half Ironman told me that I needed to start doing brick workouts.  She explained to me what they meant, as I had no clue. The biking-running brick workout is one of the most popular, as one bikes first and then runs to prepare for the triathlon.  Second most popular brick workout is swimming first and biking second. These two brick workouts can also be done in reverse, meaning run-bike, bike-swim, but the idea is to experience the same conditions and order as in the triathlon.

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

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

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

Doing my first brick workout in preparation for my first Triathlon. I biked for 12.7 miles and then ran 4 miles.

 

Meeting Christy, a new fellow biker, who rides 50 miles on her days off.  Wow! We rode together and  immediately connected due to our being health conscious, vegan, and loving the freedom and control that exercise brings into our lives. To new friends! To more happy rides!

 

TOP FIVE REASONS TO DO BRICK WORKOUTS AS A RUNNER, OR JUST FOR OVERALL FITNESS

 

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

My first brick workout was biking 13.7 miles at a brisk pace and running 4 miles in the low 8s right after the biking. Although I felt my legs turn into bricks right after biking, I was able to run at a decent pace easing into each mile and being amazed at what my body could do. I felt confident and happy with my very first brick workout. I will report back after doing my second brick workout swimming and biking.

My selfie picture during the 4-mile brick workout. I had to quickly stop around mile 2, as it was getting hot. Running was not easy after biking, but what a great training!

 

Whether doing a triathlon, or not, I highly recommend mixing these type of brick workouts into your training to help you stay stronger and  infuse more variety and fun into your workouts. Happy feet! Happy pedaling! Happy swim strokes! This is my favorite order for my upcoming women only triathlon, but everyone will have different favorites.

 

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

 

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

Traveling to new places with my family means bonding, having fun, laughing, trying new foods, and exploring. We love to play sports, hike, visit museums and caves, and enjoy being together. Yet, my favorite way to explore new places is to do it at my own running pace before our children even wake up and are ready to start their day with us.

We have recently visited the Midwest and have enjoyed Chicago, the impressive, unforgettable, and most beautiful American city in my humble opinion, the sweeping and undulating corn fields of Illinois and Indiana, the magnificent lush forests, the balm weather, the history, and spending time with our friends.

After having spent a week in Illinois, we headed to French Lick, Indiana, a quaint, small town with a population of around 1,800. I also wondered about the name and found out that this town used to be a French Trading Post built near a spring and salt lick. Known for its Pluto Water and healing springs, French Lick is also the hometown of basketball legend Larry Bird.

 

The signs pointing to the many adventures around French Lick, IN.

From the moment we drove into town, I noticed the winding paths. As always, my husband helped me plan and plot my run, so I had a route ready for the next day.

THE HISTORY

 

On a crisp June morning with 55 degree temperatures, I took off for my long run that had to be at least 10 miles. I was soaking in the fresh air and was giddy with excitement. I was also thinking of my friends back home in Sacramento who had to put up with the 107-degree sweltering weather. In less than a mile, I arrived in front of the French Lick Springs Hotel, which is on the United States National Register of Historic Places for its architecture and old charm in our modern world (the hotel first opened in 1855).

 

Front of the French Link Springs Hotel, where I took the path leading to the next small city West Baden and the other historic hotel West Baden Springs.
Running down this paved trail was enjoyable.

 

After about two miles of running, I  reached the next town and hotel West Baden Springs Hotel,  also named the Carlsbad of America. I loved the arched entry and the brick path. I stopped to take some pictures, as well as learn about the history of  the hotel and its mineral water and baths that were alleged to cure more than fifty ailments.

The double arches confer a European appearance to the hotel.

 

As I ran on the brick path towards the hotel and the beautiful gardens, I learned that it was the original brick street installed when the hotel was built in 1902.

I loved running through the garden of West Baden Hotel, as the brick road reminded me of some streets in Romania, where I grew up.
I could not resist taking a selfie of the water fountain in the middle of the garden that was a healing place many years ago when visitors came to find cure to their illnesses by drinking the springs water.

 

Running is social – connecting with a local runner

 

Around mile 3 into my run, I ran into a local runner. I asked him how long the trail outside the West Baden Hotel was and he told me that the path ended right after the bridge. At that point, I  figured I might as well repeat the same loop and asked him  if I could join him. David told me that he was running his usual three-mile  loop, so I was happy to have company and talk to a local runner. I found out that he was a teacher, married with two small children, and that his wife was a nurse. We talked about Indiana and why he liked it. I also told him a little bit about California and our lives there. He told me that  he enjoyed running 5K races and that he also ran a half marathon with his wife in Kentucky. David was polite, kind, and a good running companion, which made my long run more enjoyable. No matter where I meet new runner friends, I feel so blessed to be part of a worldwide running community. Our universal love of running does not need translating; it simply resurfaces like a well-balanced surf board above high and tall waves.

David kept me company for about three miles and regaled me with stories from his hometown French Lick, IN. I enjoy meeting new runners who are passionate about our sport and run with happy feet.

 

After an enjoyable run, I said good-bye to David and thanked him for his company. I only had four miles left to make it to 10 miles, so I  headed  back towards French Link, passing by churches, small restaurants, a  mini golf course, and small antique stores.

I loved the brick church and what it represented: Christianity , warmth, friendliness, and hospitality of Southern Indiana.
Our Lady of the Springs Church  founded in 1887 faces the street sign reading Indiana Street.

 

TRIVIA

 

Besides exercising, socializing, learning about the history of French Link and West Baden, I also gathered some fun trivia knowledge that I can share during my runs with my runner friends back home.

TOMATO JUICE 

In front of the French Link Hotel, there is a sign about the invention of the tomato juice. In 1917, French Lick Chef Louis Perrin ran out of oranges to squeeze for juice during the breakfast rush. With a group of Chicago businessmen waiting, Chef Perrin improvised and squeezed some tomatoes. The businessmen loved it and spread the word: tomato juice was great stuff. By the 1920, tomato juice was promoted as a health drink.

Tomato juice trivia

 

WEST BADEN – THE CARLSBAD OF AMERICA

According to one of the signs in  front of the hotel,Carlsbad means “Charles’ bath,” named for the Holy Roman Emperor Charles IV, who is believed to  have discovered the mineral springs at Carlsbad in 1347.

ORIGIN OF THE WORD HYGIENE

West Baden Springs Hotel had four springs all known for their amazing healing properties. One of the springs was named Hygeia, based upon the goddess of health in Greek mythology. Thus, the word hygiene comes from this Greek goddess’ name.

With running tours becoming more popular, I am grateful to go on my own running tours and learn on the go, as well as immerse myself in  the culture of the new places I visit. During this trip, I have become fascinated with fireflies, brick homes and buildings, the dancing corn fields extending for miles, and the ubiquitous  red barns.

When traveling, I also like to apply this German saying: “we grow too soon old and too late smart,” which matches with my philosophy to explore new places we visit with the eyes of a curious and inquisitive child and the soul of a wiser traveler.

 

This teapot was hung on the wall of the German Restaurant we had lunch in French Lick. Our kids loved the Polish sausage and the home-made pretzels.

 

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

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

“The best way to relieve stress is not yoga or meditation – although those can be wonderful – but human contact. We need each other.”

Maia Szalavitz, The Sun Magazine

Although running is a wonderful activity to do solo, because it is a great way to problem solve, meditate, and reflect on life, running with your friends can be fulfilling, fun, and make those miles pass by quickly. To me, running with fun and interesting friends has been especially valuable during the long runs, as well as when doing trail running. The chatting, the laughter, the multiple perspectives on life and running have made me look forward to my runs with my amazing friends and training partners.

Holly has been my first running partner. We connected through the Fleet Feet training Facebook page and we became friends. It is always lovely to run together!
Although we went to graduate school together, Elisia and I became friends during my first CIM training with Fleet Feet in 2015. We ran many of our long runs together and had fun and interesting conversations. I am so happy that we reconnected through running.

10 REASONS RUNNING WITH FRIENDS IS MORE FUN, INTERESTING, AND CHALLENGING

 

  1. Running is a social experience and making new friends who love running as much as we do makes running much more enjoyable.
  2. Running is simply more fun when doing it with your running buddy/training partner, or doing it with a big group.
    My wonderful friend and favorite training partner Andrea and I jumping with joy during an easy run through Ancil Hoffman, or what I call my slice of Paradise. Lots of joy and excitement.

    3. Running with a good like-minded friend can make you step outside your comfort zone, such as adding push-ups after your runs, or doing squats and lunges at the bottom of a hill. My friend Cheri, who teaches an awesome core class at Cal Fit, inspires me to get those push-ups done.

After Cheri saw lots of my running posts and jumping pictures, she played around with her phone and came up with a brilliant way to take high jumping selfies. She set the phone on the 10 second timer and placed it on the ground, making our jump look really high. Fun photography I-phone trick that I would not have learned had I not met Cheri and started running together.

4. We all have a love-hate relationship with speed workouts on the track, but doing it together as a group makes it so much fun and challenging. Being on the Fleet feet Sacramento racing team, I get to train with the team on Tuesdays for our track workouts and long runs during the weekend. When I see my team mates run strong, I am motivated to run strong myself.

A fun evening doing speed workout with my Fleet Feet racing team. Josh and Tracy are much faster and stronger than me as a runner, which motivates me to strive and reach for more.

5. Running with others is beneficial to our emotional well-being, as we can talk about our successes and injuries to people who might have similar experiences and can be supportive of our journeys. The key, however, is balance, as we do not want to bring everyone down with our injuries. Instead, we want to find ways to be positive and encouraging of our running partners.

6. Trail running is the best to run with others for various reasons: company, support, strength in numbers in case a bear or mountain lion cross our paths, and the fun of being together in nature.

Having become part of the Trail Mix family of dedicated trail runners in 2016 has been the most amazing experience for me, as I have met incredible people and have explored new trails I never knew that existed before.
Exploring the Auburn Confluence trails with Adam and Aaron. Adam and I have been on the Fleet Feet Fit and now on the Racing team together.  He has also been an amazing training partner in 2016 when I trained for the CIM (California International Marathon), my third marathon.

7. Running with others gives us a different perspective on life, as talking about our ideas, problems, and challenges with our friends can bring solutions and answers that we could not have found on our own.

8. Running and training with a group, such as my racing team,  can infuse more meaning and purpose into your life, as well as unveil  life’s pure joys. 

My team mates from Fleet Feet Sacramento Racing team, which I have joined last year in December after running my third marathon and having a great year with a few age group wins in races.

9. Running with others makes us more accountable, which is paramount to our success in life and sports.

I have run most of my 20 milers with my wonderful friends from FF Fit who kept me accountable and made me enjoy those 20 mile training runs for CIM.

10. Running with others brings the concept of togetherness to a new level and makes us happy, content, and physically and mentally healthy.

Karen and I became wonderful friends during the Parkway 20-mile race that we both ran before the CIM. This picture is at the start of the CIM marathon in 2016. Grateful for our amazing friendship.

And when in doubt of whether to run or not to run, simply reach out to your friends who will help you stay on track. Also remember: running is a two-way street, which means that  your friends are there for you and you will in turn be there for them. All for one and one for all – my favorite musketeer mantra.

“What do we live for, if it is not to make life less difficult to each other? “ George Eliot, Middlemarch

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

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

“When you reach a dead end road, don’t despair. Instead, watch the sky, the swimming clouds, and the narrow paths that open up.  After this exploration, pick yourself up and elevate your soul and mind with jumping joy.” Carmen Micsa

 

Jumping with joy!

 

Let’s be honest: it is always more fun to run with friends, especially those long runs. Yet, many times we need to run on our own for various reasons, such as time constraints, pace desired, coming back from an injury, and so forth.  This Thursday, May 11th, I had a terrific solo 6-mile run in the high 8s and felt so great after not having run for more than a month due to my tendonitis. While running, I usually listen to some of my favorite podcasts, such as The Hidden Brain, Runner’s World, The Moth, The Nutrition Diva, and a few others. This time, I was ready for a selfie running video, as an idea came to my mind. I wanted to explore running and exercising alone and how we can make it fun and exciting.

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

 

During my solo runs, I love to stop more often and capture the pretty views that unfold in front of me.

 

I took this picture at Ancil Hoffman Park on Good Friday before Easter. Only after I  looked at my picture, I saw the divine cross burning in the sky at sunset. I was thrilled with my discovery and took my time before getting back to my run.

 

Ever since I got into running, I felt that I needed to test my body and lungs on my own first. From that first day in 2015 when I ran down the street from my house for half a mile, or so, I have discovered different ways to enjoy my solo runs. It wasn’t always easy, since I am quite a social person and love company, but here are my 10 ways to make your runs solo more fun, interesting, and challenging.

  1. Turn your solo run into that much needed mediation in motion, which is why it is good to leave the headsets behind sometimes.
  2. Listen to interesting podcasts that you like, which feels like running together with an intelligent, fun,  and well-read friend.
  3. Make an appointment with yourself and write it on your calendar. You can write something like: “Running 6 miles tomorrow around Ancil Hoffman Park with my new podcasts to listen. ” By penciling the run on your calendar, you won’t dread going by yourself. It will almost feel that you are meeting someone and you have to stick to the schedule and be punctual.
  4. Combine workouts, such as speed workout with hill repeats, one of my favorite combinations. Another combo I like is tempo run on a hilly course.
  5. Wear a silly hat, or piece of costume around the holidays (Christmas, Halloween) and enjoy the smiles you get from other runners and walkers, as well as from the drivers passing by you.
Wearing my Santa hat and my Christmas top.

 

6.  Find a new running route and create as many different routes around your neighborhood to have choices and be excited to get out the door and start running.

7.  Solve whatever problems you are having during your solo runs and you will be amazed at your creativity and ease of finding the right answers and solutions.

8. Stop to talk to other runners and make friends, or even run together just like I did in Las Vegas when I met two wonderful guys from Canada. We ran down the strip up to Mandalay Bay Casino and Resort and it was wonderful to chat with them and run together. We have stayed friends and are connected on Strava.

 

Picture in front of Paris, Paris with my new running friends. They were kind, fun, and interesting to run with! They had the right pace, too! Runners are the nicest people!

 

9.  Allow yourself to be poetic  and philosophical when running in beautiful places. I love writing little poems in my head, coming up with my own quotes, which makes my run quite exciting and interesting.

10. Give yourself a weekly challenge, such as taking a beautiful pic of wild flowers, animals, taking a selfie jumping picture, etc. You can do the same challenge a few times that week and that will give you even more purpose and something to look forward to besides your tempo run, speed workout, or easy run that day.

 

Besides making your solo runs more interesting as I mentioned above, there are also three gifts that come from running alone:

 

In other words, running alone should be practiced weekly  for all the reasons above-mentioned and many more that you might have yourself, as well as to become mentally stronger for your races when you are mostly likely to run by yourself surrounded by the other runners.

 

  1. Running alone is the gift of solitude and peace that your soul needs on a weekly basis to recharge itself.
  2. Running alone is also the gift of gratitude, as it will teach you to be more humble and grateful for that great running friend and partner who helps you pick up your pace and lifts up your spirits the days you do run together.
  3. Running alone is the gift of good health and extended life, as it will offer you so many physical, mental, and spiritual benefits.

And to find out how running with others will make you a stronger and happier runner, stay tuned for my next blog.

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

 

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

“Life is like riding a bicycle. To keep your balance, you have to keep moving.
Albert Einstein

My Biking Background

Before I became a runner, I used to love to bike places by myself and with our sweet kids who learned how to bike before they turned eight years old.

 

The kids and I doing a short bike ride around the neighborhood at the beginning of 2017.

 

I also used to bike to Sacramento State University when I did my Masters degree and loved the no parking hassle and getting my exercise done at the same time. I have also done a few century (100 miles) and 100K rides for Diabetes Tour de Cure in honor of my dear father.

After a long 10-hour century ride. I used to always get lost and my family worried about me.

 

Running and Cross-training

Yet, once the bug of running took a hold on me in 2015, I started to neglect my Specialized Women design road bike. With a sticker on the middle bar that reads in Japanese calligraphy, self-moving vehicle, my bike started collecting dust in our garage, because I had found pure joy and more freedom in running, not to mention an excellent way to burn roughly four times more calories.  I was thus preoccupied with my running Lunar 8 Nike shoes and my Brooks Cascadia shoes and following my training schedule provided by our racing team coach. At first, I was running 4 to 5 days a week, but then I increased to 6 days a week to cram more miles and get stronger, and yet more prone to injury.

Overusing our muscles doing the same repetitive motion will certainly lead to injury sooner or later, which happened to me last month in March after a tough track workout. Thank goodness, I can now start back running wiser and stronger after my tendon has healed. As I biked 20 miles today, I kept writing in my head, while feeling the wind, smelling barbecue meat cooking on the grills the day before Easter,  and watching the swollen and swift American River on my left side.

My 20-mile bike ride today instead of my 20-mile long run, as I need to build back up slowly with my running and marathon training for Mountains to Beaches at the end of May.

I even imagined a funny conversation between my bike and I that went this way:

Bike: “So, now I am good enough for a 20-mile spin, because you can’t run in your snazzy Lunar Glide shoes, huh?”

Me: “Uhmmm! You know you have been my first love ever since childhood.”

Bike: “Yeah? And running is your hot lover who gets you high all the time.”

Me: “Nonsense. I just love to run and maybe my Lunar Glide shoes and you can be civilized and share the roads and trails from now on,” I replied while listening to the Runner’s World podcasts.

Bike: “I guess we can… Pedal harder! You can get a biker’s high without getting too tired, or too winded!”

Me: “Sweet! Maybe biker’s high is a little more real than unicorns.”

While biking and not getting tired, I also came up with five reasons biking and running can be best friends:

  1. Biking is a fast and great way to do intervals and hills with less pressure on our body.
  2. Biking can be done during a class indoors no matter what the weather is like, or outdoors for more sunshine and vitamin D.
  3. Biking can be a great training partner during off season, during an injury that allows you to bike, or just as an addition to your rest, easy days.
  4. Biking will build up your stamina and endurance, as well as provide excellent cardio benefits.
  5. Biking and running can become best friends and help you with that PR when running your next race.

As for me, I have decided to balance running, biking, playing tennis, strength training, and aqua jogging to avoid injuries. Running 5 days a week should be enough. Running and swimming the same day if I choose so can give me two intense cardio workouts and less stress on my joints and body. It will feel as if I am training for a triathlon and maybe one day, I will actually do one! Cheers! Happy feet! Happy pedaling!

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

 

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

Romanians (Yes, I am Romanian American and quite proud of it) have a great saying: “smart people learn from the mistakes of others, whereas not so smart people learn from their own mistakes.” I would love for you to learn from my mistakes and know that learning from your own mistakes is unavoidable. Besides,  when things happen for the first time, it has little to do with your intelligence level: it has to do more with life’s constant element of surprise, or what I like to call an ocean wave sweeping us off our feet when we are least expecting it.

Balance

 

One of the things I think I am pretty good at is balancing my busy parent, professional, intellectual, and athletic life.  I feel that I can juggle things, because I use my calendar well and try to write down all appointments, all my to-do lists, and still have room left for fun activities. I also found out that as a runner, balance is key. I need to balance my workouts, the time on my feet, as well as make room for tennis and strength training. But what happens when you become a little too confident in your running abilities? Well, you tip the balance scales to the heavier training cycle of running, so you start doing two runs a day even after a race you did the same day, which I have done and felt great at the time. You know that your form is good, so you won’t get injured, but overuse injuries can creep up upon us. Our bodies take the beating up to the point of quitting, so that’s when we start having problems.

 

Five worst running Injuries I have had in the last two years

 

I always thought I had a stronger body than my body really is! And, yes! I am an optimist who likes to wear the rosy glasses often. Moreover, just because I have played tennis for 22 years and never got injured is not enough to proclaim the Herculean strength of my body. As a matter of fact, once I started to run in 2015, I realized how many weak areas I had in my body, starting with the ankle which I injured in my first month of running due to poor form and improper shoes for my feet (I was wearing the low Altra shoes that offer no support to our ankles), but bounced back in 4 days. Then the knees pointed out to me that I had developed IT band syndrome, when I felt pain on the side of my knees and runner’s knee when my knees hurt right below the knee cap.

My first  half marathon Run the Sly in 2015, my first year running. I wore the copper fit knee sleeves to protect my knees from hurting, especially during longer runs.
My first CIM marathon that I finished in 4:13, even though I pulled my groin muscle at mile 18 and had to slow down.

 

Although I always ran with my knee sleeves on for about a year, as if they had magical powers, I had discovered that I could run without them with no pain when I forgot to put them on. That day I ran freely without any “crutches,” so to speak and felt like Forrest Gump .

Next injury took me almost six months to clear, as I had developed Planter Fasciitis after buying running flats that had a lower heel drop than I was used to and due to my tight calf muscles. Every morning, the sharp pain in my heel felt like walking on needles or stepping on a nail, but once I started my run, I was pain free and kept on going.

Towards the end of 2016,  I also developed a mild form of shin splints, with pain running up the inside of my lower legs.  Shin Splints can happen to runners whose feet maintain ground contact too long, or if the foot lands too far in front of them. Higher mileage will also contribute to shin splints.

My fifth injury came on totally unexpected on March 21st, 2017 after I did some intense speed workout on the track. I did 4 mile repeats and felt great until I got home and started to limp badly. My husband asked me if I twisted my ankle, or my foot. I said “no.” My speed workout felt wonderful as always.  I just didn’t know what happened, but I was sure I would be like brand new by the morning. And, yes: my rosy glasses were on. I had no clue that I had developed one of the worst injuries that only affects 0.6 percent of runners from what I have read – see how special I am?

I had developed peroneal tendonitis on my right foot, which is extreme pain on the outside area of the foot right above the ankle. Unlike all the above-noted injuries that never stopped me from training and running races, this one left me limping and unable to run. Yes, I was smart to stop running, while resting and icing, but it was mainly because my injury forced me to do that. I have not run in two weeks, doing aqua jogging, stretching exercises, and foam rolling.

After two weeks of rest and doing aqua jogging, Pilates class, and core exercises, I have tried acupuncture http://www.acupunctureinsacramento.com for the first time in my life to attack the tendon and be able to restart my Mountains to Beaches marathon training coming up on May 28th in Southern California. It worked so well and I highly recommend it, but check about your injuries with your doctor first.

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

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

Although the article below talks about 5 most troublesome running injuries, which I had all, my sixth running injury comes and goes depending on how long and intense I run. I have had piriformis syndrome on and off, which is simply pain in the gluteal muscles, making it hard to maintain a certain pace, once it kicks in. I like to call this injury a kick in the butt, not figuratively speaking, as that’s the area that hurts and slows me down.

The 5 Most Troublesome Running Injuries

 

When it comes to healing all kinds of running related injuries, I recommend reading James Sullivan’s advice below and then read about my healing methods.

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

 

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

 

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

 

CARMEN’S 12 GOALS FOR RUNNING STRONGER AND INJURY-FREE IN THE FUTURE ALL THE WAY TO 100:

 

  1. Balance my tennis and running better, meaning that I won’t do a speed training session the same day that I play tennis. Instead, I will do an easy run the day I play tennis, or no run.
  2. Strengthen my muscles more.
  3. Do more stretches after my runs and ice more often at the first sign of soreness.
  4. Give up racing, if a small nagging injury is present and wait to be totally healed.
  5. Run mostly 5 days a week instead of 6, unless I am behind my schedule and my body feels healthy to handle the extra pounding.
  6. Do two easy runs a day when feeling good, but never a hard run followed by an easy one. After a hard run, or race, I can do aqua jogging to relax the body and muscles.
  7. Incorporate aqua jogging and biking into my weekly workouts for cross training and getting the body stronger.
  8. Listen to my body more and respond with rest when needed.
  9. Be flexible in rearranging my running schedule, if my body cannot accommodate a speed workout that day.
  10. Mix road and trail running, but avoid running too many hills on tired legs.
  11. Order custom orthotics for my high arched feet to take away the pressure from the calf muscles.
  12. Use acupuncture, deep tissue massages,  and active release techniques to stay strong and healthy.

 

I have tried Crossfit for a month and got my body stronger, while learning to incorporate some of the moves into my own strength training schedule, such as the deadlift move.

 

Although these injuries seem to be too much, I have enjoyed my running tremendously and highly recommend it to all my friends as the best mediation in motion out there. I have been successful at it, winning many age group races and even winning first female overall in the Gumby 5K trail run this year. I believe that with the right plan and improved running technique, I will continue to run many more races and marathons. Running is life!

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

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

It takes courage and determination to change at any age, but taking up running later in life to increase one’s health and fitness level is not what the every day person does.

Meet five incredible athletes all in their 70s who are not interested in joining any senior’s classes soon. Their passion and joie de vivre: running.

 

Last year while training for California International marathon, my third marathon since I started running, I had the pleasure and honor to meet these four amazing women Charlyn, Barbara, Carolyn, and Linda all in their 70s – so driven, radiant, humble, and truly inspiring.

 

Big 70 to 74 age group winners at Valentine 4-mile race this year. Carolyn in the red, Barbara in the middle, and Charlyn next to her.

 

We met during our Fleet Feet Fit track workouts led by our amazing coach Chad Worthen. Being the  gregarious and curious person that I am, I made friends with them and started asking questions. Charlyn amazed me first, as I talked to her and learned about her transformative and inspiring fitness journey . I even used her story on my mom to get her moving, which worked. My mom started running with me short half a mile distances the  summer of 2016. I have to say that her form was perfect  and that she did not want to run slowly. In 2017, a few months later after getting to know all these wonderful women, I have decided to interview them and learn about their extraordinary journeys.

 

Charlyn Frazier’s beginnings and progress as a runner

 

Charlyn Frazier started to run in February 2011 at the age of 66 after joining a local gym. She had played a lot of tennis in Southern California in the 70s and 80s, but after moving to Sacramento in 1990, she became inactive and put on a lot of weight in the next 21 years.  Luckily, her trainer at the gym suggested that she kicked up the cardio and try running.  

 Charlyn ran her first 5K race in 39:33. It was so exhilarating and she couldn’t wait to do it again.  Soon after that, she ran her first 10K in July 2011, her first half in October 2011, and her first marathon California International Marathon in 2012.  This was just the beginning of her enthusiasm and passion for running. As of February 2017, Charlyn has run 104 races, four of which are marathons. 

 

Charlyn finishing CIM 2016 with a big smile on her face. Another marathon in the books. Marathons are actually her favorite distance and she loves to train for them. Charlyn admits that  even though she is not nervous on race day, she is as excited as a child on Christmas Eve.

 

Her breakthrough in running came in January 2014 when she decided to join Fleet Feet Fit program. She immediately loved having coach Chad Worthen hold her accountable and give her positive feedbacks, while reminding her to get in her miles and stay focused during workouts. 

 

Charlyn wearing bib number 70 to match her age at the Urban Cow half marathon in Sacramento. What a joy!

 Charlyn’s advice to other new and seasoned runners

 

  1. Taking up running for the first time means to start out slow with short distances and work up from there. 
  2. Be ready to be amazed at how quickly your endurance and pace will build-up. For example, Charlyn finished her first 5K on May 30, 2011 in 39:33 and less than three months later finished a 5K in 36:08. Note that she set 5K PR at Run to Feed the Hungry in December 2016 with a time of 27:58.  
  3. It is very important to have a network of running buddies. It was a major step for Charlyn in her running journey when she joined up with Fleet Feet to train for her first Urban Cow Half Marathon. The camaraderie in a training group is a phenomenal motivator for setting that clock and meeting up on the road on a cold winter morning. 
  4. Meet and run with other runners who can inspire you to become the best you can be.  Charlyn has become friends with Barbara, Linda, and Carolyn all featured in this blog.

  Charlyn’s greatest accomplishments as a runner

 

  • In 2015 Charlyn finished 9th in Buzz Oates Run-Sac competitive division. In 2016, she finished 7th being rewarded with $75.00 and $150.00 respectively. She also earned a place on the 2016 Milestone 100-Mile Club having logged 116 miles in Buzz Oates races http://runsacseries.com/. This earned her a cool shirt, hat, and jacket! 
  •  Charlyn’s greatest honor has been receiving the Sacramento Running Association’s Award for 2015 Veteran Women Athlete – Marathon and SRA’s Award for 2016 Veteran Women Athlete – Road Running https://runsra.org/.

 

SRA (Sacramento Running Association) Achievement Award for Veteran Woman Marathon Athlete.

Barbara Rinker’s beginnings and progress as a runner

 

Barbara finishing the California International Marathon in December 2016 with a bright smile on her face. Running brings her so much joy and she loves competing. Her favorite distance is the marathon.

 

Barbara Rinker started to run at 50.

She remembers walking from the 20-mile mark of the American River Trail to the Fish Hatchery as part of a weight loss contest with Weight Watchers to lose pounds and get healthier. Then the walk progressed to a jog next to her long-legged husband. She eventually got pretty efficient at jogging and signed up with Buffalo CHIPS together with her husband. After running her first 10K in 58 minutes, Barbara was hooked by the joy of running. She also realized that running is as mental as it is physical.

 

Barbara’s advice to other new and seasoned runners

 

  1. The more you move, the more capable you are of moving.
  2. Appropriate rest days are just as important as running and workout days.
  3. Barbara’s advice to women 60 and older:  “make yourself available to other runners; you could find them to be great confidence builders. Find a good training group and talk it up with others of like mind.” 
  4. A proper running schedule will help you set and accomplish your health goals and increase the fun in your life.  Heavy breathing is good for the soul and the lungs.

Barbara’s greatest accomplishments as a runner

 

  • Barbara has run 11 marathons: 9 California International Marathons, 2 Boston Marathons, and 1 Avenue of the Giants.
  • Total number of other races: 172, including 1 30K, 23 Half Marathons, and a mixture of 5 and 10Ks.

Carolyn Slavich’s beginnings and progress as a runner

 

Carolyn Slavich was 62 when she started running.  She decided to try running when her daughter ran the CIM that year. Carolyn started to run around the track at the tennis club with one of her tennis friends. She doesn’t think she made it even 100 yards the first time she tried it, but kept at it until she could run 5 miles. Her first races were Susan G Komen 5K and Run to Feed the Hungry.  When she was 65, Carolyn’s daughter talked her into doing a half marathon. Carolyn ran the Sacramento marathon half, which became the Cowtown and the Urban cow about five times.

When Carolyn was 70 years old, she decided to try a marathon. She looked for the perfect training program, but they all were for people faster than she was. Then she found Harry Tortuga training for the Urban Cow half and was able to combine that with a marathon training program she found on line. Carolyn completed her first CIM at 70 in 5:39.

Carolyn’s advice to other new and seasoned runners

 

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

Carolyn’s greatest accomplishments as a runner

 

Carolyn Slavich’s 1st AG (Age group) place at the Shamrock’s half marathon in March 2017.

 

  • Carolyn has completed 6 marathons and Boston will be her 7th.
  • Carolyn is not totally sure, but she thinks she ran 100 races.
  • She attributes her running accomplishments to her coach Chad Worthen and the Fleet Feet FIT training.

Linda Hall’s beginnings and progress as a runner

 

 

Linda won 1st place in her AG at the ZooZoom 5K race on March 26 (5K races are her favorite).  We’re both displaying our stuffed animals that we received for placing in our AG. I finished second in my AG.

 

Linda Hall was 32 and just starting her first job as an assistant professor of biology at MIT in Cambridge, Massachusetts when she started running.  She was working in a high stress job, setting up her own research laboratory, competing for grant money, teaching really bright students, and living in a big city. Linda had a husky-shepherd dog (Nikki) who loved running around Fresh Pond in Cambridge.  Once Linda started running with her dog to and from work, she was hooked. Linda has been running for more than 40 years.

Linda did not run any races until she moved to New York City in 1979 when she joined the faculty at Albert Einstein College of Medicine, where she was a professor of molecular genetics and neuroscience. She joined NYC road runners and also Prospect Park Track club. Linda’s first race was Leggs mini marathon, which was really a 10 k race in Central Park. That year Dustin Hoffmann was in the movie Tootsie.  He ran in that race in drag and was just ahead of Linda. The crowd was cheering for him, which was an indelible moment.

 

Linda’s advice to other new and seasoned runners

 

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

Linda’s greatest accomplishments as a runner

 

  • Linda has run 7 marathons: NYC marathon (4 times), Marine Corps, Grandmas (in Minnesota), and the San Diego rock n roll marathon

Besides these wonderful and dedicated women athletes, I also had the honor to meet and interview David Ghent, who competes and wins in the Senior Games in the 70-74 age group, which used to be Senior Olympics.

 

My friend Andrea and I met David Ghent at the American River College track stadium. We started chatting with him and found out how much he loves to sprint. We also learned that he is in his 70s and living life to the fullest. His favorite event is the 100 meters dash.

 

David Ghent’s beginnings and progress as a runner

 

David Ghent is a different type of runner; he is a 73-year-old sprinter who loves sprinting due to the fact that it is over quickly. David has attempted distance running, but found out that he didn’t have the mental fortitude for it. David started sprinting for exercise and fell in love with it. He was sprinting at American River Junior College one day when this man asked him if he ever thought about sprinting in the Senior Games, which used to be Senior Olympics. The Senior Games are divided into 5 year increments from 50 years on up. David had never heard of it before, but started checking into it and decided to enter his first competition in 2014. He won three gold medals and has competed ever since.

 

David’s advice to other new and seasoned runners

 

  1. It is never too late to start something.
  2. People put too much weight into numbers when discussing age. It is almost expected that when one reaches a certain age, one is to stop living and “take it easy,” which is a big mistake.
  3. If more people could experience the feeling of when endorphins are activated into the pleasure center of one’s brain and the positive effect that endorphins have on the thoughts and feelings of the person, maybe more would choose to run.
  4. Joining a running group is such a positive and motivating environment. It is more enjoyable to participate in doing something with other like-minded people than alone.
  5. Completing a marathon doesn’t have to be the end all of a goal. Just go into it with the thought of moving, as they say from couch to 5K.

 

David’s greatest accomplishments as a runner

 

  • To medal is the ultimate goal, but to be a participant and take in all that the Games have to offer and meeting the athletes is truly a privilege. To witness a 92 year young woman shot put and a 101 year young man shot put, throw both the javelin and discuss, and to run and finish both the 100 and 200 meter dashes is truly inspiring.
  • Every two years there is the National Senior Games which are held in a different state each time. One has to qualify to participate and each state has their own qualifying events. David was fortunate enough to have qualified in 2015 which was held in Minneapolis, Minnesota and again this year in Birmingham, Alabama. He will be participating in the 50, 100, and 200 meter dashes. He failed to advance to the finals in 2015, but that is his goal this year in Birmingham.
  • David has run many 5K races and finished 2 half-marathons.
  • David’s big goal and plan for this year is to run and finish the CIM, which will be his first marathon. He hopes to erase that from his bucket list.

When it comes to running and exercising to stay healthy and happy, running can be a great outlet. After all, life is rarely a sprint; it is a marathon, so why not run your first marathon at any age and find more inspiration from others who have done it and have transformed their lives, one step and mile at a time.

I hope you have enjoyed reading this blog, and if you have your own amazing stories to share, please comment here.

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

http://www.runnersworld.com/walking

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