Two weeks after running my fifth marathon Mountains 2 Beach and finishing in 3:30:59 , I raced my second triathlon organized by the amazing Total Body Fitness at Rancho Seco. I felt the need to challenge myself differently, while still recovering from the marathon. To my delight, I finished third in my new age group and loved every minute of the triathlon (click on the triathlon and read how to prepare for your first triathlon and have fun with it, too). After having done my first triathlon last year and realizing that swimming in the open water was easier and more fun than in the pool, I promised myself to incorporate triathlons into my marathon training, because my muscles and body were happier and staying healthier, too.
Second triathlon and finished third in my age group.
Racing in my new TRI suit that I bought from Amazon, as that will help me be faster during the transitions.
Once again, I was amazed how good and strong I felt at the finish line, which is why I want to encourage you to do your first triathlon as well. However, since I am pretty new to triathlons, I would like to share with you the story of a more seasoned triathlete, Kareasa Wilkins, whom I first met during a Pilates class at California Family Fitness. A full-time ESL teacher and a wine enthusiast, who teaches wine appreciation classes at the local community college, Kareasa also has a passion for traveling and has been to more than 40 countries. She has a great love of sport, particularly swimming and triathlon (she has completed 8 triathlons), and loves the feeling that training and working out gives her. Kareasa lives with her loving husband and fabulous orange cat in Sacramento.
Kareasa and I at the finish line. We both finished third in our age groups. So happy to have met her! My first triathlon friend!
Kareasa on the podium, enjoying the moment.
Kareasa’s 10 Tips for doing your next triathlon:
Get into the sport with energy and enthusiasm and just decide to do your first triathlon.
Enjoy the multi-sport aspect, which will certainly keep you from getting bored during the race.
Kareasa’s strength is the swim event, as she used to be a competitive swimmer, so enjoy your strengths while also doing the other events that might be more challenging. For me, it is running that propels me to the top three in my age group, but I am determined to work on my swimming and biking skills and be well-rounded.
Triathlons are a great total body workout and a lot of fun.
Start small by signing up for a sprint of super sprint event.
Find a local tri-club to train with and meet like-minded and supportive athletes.
Don’t spend a ton of money on new and fancy bikes and wet suits until you get more serious about the sport. Kareasa did her first triathlon in a regular swimsuit and riding a mountain bike.
Start in your comfort zone by doing sprint triathlons, Olympic distance, and then maybe get into a 1/2 ironman in the future.
Rejoice in your progress and improvement.
And last, but not least always have fun when doing triathlons, which is motivating enough!
To find triathlons and other races around you, please go to Total Body Fitness and find your joy! Ready, set, go!
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 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
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.
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!
It’s been more than a month since I have completed my very first triathlon The Women Only TRI put together by Total Body Fitness. To my great delight, I finished third in my age group mainly due to my strong 3-mile run at the end, when I passed more than 20 women. The running was definitely my forte, but I loved the swim and biking, too. The best part about The Granite Beach Triathlon held close to my home was that my body felt stronger and not too tired all throughout the race.
Arriving at least an hour early before the triathlon starts gives you a good spot for your bike and plenty of time to prepare.
I did not read much about preparing for my first triathlon (read some great tips), but have received free training and amazing advice from Dusty Dustyn, the head coach of Women’s Cycling Program at Total Body Fitness, Bill Driskill , one of the owners and founders of Total Body Fitness, Tiffiny Ferrell, one of the awesome swim coaches , and running coach Henry Hawkins, who gave me the best and hardest track experience that included squats, lunges, push-ups, and dips in between our 400-meter repeats.
SWIMMING
During my training for the triathlon, I have practiced my swim more than the biking to feel confident in the water and not too slow. Once my swim portion started, the Folsom Lake waves lifted and cradled me against them. My swim turned into a negotiation with the lake and its brownish water. As I chopped the waves next to other triathletes’ arms, legs, and bright swim caps, I realized that less was more, so I relaxed into my strokes. Soon, my elation grew when I realized that the swim felt effortless.
Photo credit: Charlie Joyce. My good runner friend and real estate client Christina Joyce and I right before the start of our swim. She told me that I inspire her and that since I was doing the TRI, she also decided to sign up. Good peer pressure, right?
My body turned into a vessel of joy, hope, and determination. My arms were in unison with the underwater world, carving and parting the water, as if slicing a cake in even portions. The waves made by all the women swimming around me turned into my self-propelling device, which made my swimming relaxed and easier than I had expected. My only worry was the second white buoy and the turn towards the shore. After I passed the buoy, I deviated a little, but made my half a mile swim in 24 minutes. I used my slippers to run faster to the shore, just like Total Body Fitness experienced trainers taught us when we practiced our transitions. I still could not believe how fast and effortless the swim portion had been. Was my swim a levitating, floating dream, or was I really done? The cheers from the spectators and the calling of my number by volunteers meant that I was done and that it was pedal time!
BIKING
The transition to biking took a little longer than 2 minutes, because I quickly changed into my running shorts to avoid chaffing. I used the towel as a shield, while avoiding any wardrobe malfunctions. I also put my racing team T-shirt on top of my wet bra after which I quickly put my socks on last – they were already rolled up, which was great advice from one of our Total Body Fitness instructors. I was trying to get out of the transition area as quickly as possible. I still managed to take a bite of my banana that was in my small triathlon bag and grab a fruit bar to eat on the bike . It seemed that everyone around me just hopped on like grasshoppers hunched over the handlebars of time on their super fast bikes. Finally, helmet on, I took off and promised myself to catch some of these fast transition women on the hills.
I started to pedal and felt the rush of freedom that comes from having a good clip on your bike. The hills showed up fairly quickly. I knew that they would be my friends and that I would pass a few women on the hills. Although I felt stronger than many women on the hills, I still felt nostalgic thinking of my dear father who bought me the first bike and taught me how to ride it when I was seven years old back in my home country Romania. Soon, I was riding and crying not because of the hills curving and bending in a maddening rhythm that cooler September morning. I was crying when I realized that the gaping hole in my heart was still there along with my longing for my dear dad, who once again was smiling upon me from Heaven. I started to sob when I realized that my father was there with me, guiding me gently upon the hills that seemed to multiply, especially because we had to do the same loop twice. I even worried that I went too many laps, but when I reached the volunteers the second time, they flagged me towards the finish of the bike portion. Yay!
RUNNING
After I set my bike on the rack, I dumped the clip-on shoes and put on my Nike Wild Horse trail running shoes with elation and renewed energy. I took a quick bite of my banana and ran as quickly as I could. My legs were not tired, or sore, so I knew that I had to catch up with as many women who were already running as possible. One of my friends and volunteers took my picture while speeding towards the trails. I needed to push hard, since the running portion was only three miles. Soon, I heard myself saying: “on your left,” quite frequently. By the time I reached one mile and some hills came up, I had already passed more than 10 women who were ahead of me. I kept going strong and focused on passing as many runners as possible. I felt great and so happy to finally get to my favorite portion of the triathlon. My feet felt the dirt, the earth, the roots, the rocks, and they were happy. By the time I reached the finish line of the run and the triathlon, I knew that I had done fairly well and that I had chances to finish in the top three in my age group.
At the end of my triathlon elated and happy that I conquered a new challenge.
I was right! I finished third in my age group during my very first triathlon. I knew the run had been my forte, but my swimming and biking have also come together for me. I had conquered a new challenge and discovered a big secret: triathlons are much gentler on the body than racing a half marathon, for instance. The body gets worked differently during the three events. As long as one has enough determination, grit, and positive attitude towards triathlons, there will be a successful and happy ending.
To TRI, or not to TRI, runners? That is the question! You guessed the answer: to TRI for stronger bodies and minds, to live life in a challenging and meaningful way, and to say that you tried the TRI and have succeeded!
A collage of joy during my first triathlon. Many thanks, Total Body Fitness for putting together such a great event.
Veni, vidi, vici, or I came, I saw, I conquered! I was proud of finishing my first triathlon, making new friends, and even placing in my age group.
For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!
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.
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
Excellent cross training exercises and routines.
The two sports help work and train different muscles in our bodies.
Reduced risk of injuries.
Increased cardio fitness.
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!
