2012 Athens Twilight (spectator) race report - part 1

What It’s Like To Be On A Bike In The Twilight
"The Athens Twilight Criterium is, by consensus, the fastest one-
hour of bicycle racing on this planet. The speed is insane. The
maniacal speed is a direct result of the course - it's a one-kilometer
rectangle that riders can whip around without braking, even through
the corners. If a rider even feathers the brakes, he's (she's) losing
ground.
The Twilight is an opportunity for a rider to slap his chain onto the
big ring, open the throttle and flat-out haul arse. The insane speed
is also a direct result of the racers.
These are the adrenaline junkies, the ones with the need for speed,
the fastest guys and gals in the world over short distances. These
lunatics can lean their bikes, and their bodies, around this one-
kilometer rectangle at precarious angles and ludicrous speeds that
defy Sir Isaac's general principles, and maybe one or two of Moses'
ten tenets. Going this fast must be a sin. But if you think this race is
all fun and games, think again."
-Author: David Crowe (article from Athens Magazine regarding the "old" 60K, 1 hour Athens Twilight - passed on to us by our friend James Sweeney)

As a four-year spectator of the Athens Twilight crit, it's hard for words to describe this race.....
So, I'll let a video give you a visual from the action on Saturday evening: Friday:
After our 6 hour drive on Friday, we checked in to our nice hotel (Comfort Inn) and quickly unpacked everything from the car. Campy and I got situated in the room while Karel warmed up on the trainer for the compu trainer grid qualifier. Although there's no easy way to ride 6 loops of the Athens Twilight course on a computrainer (exactly simulates the Athens course includes climbs and descends), Karel purposely did not waste his energy in his computrainer heat. Still finishing with a flush of lactic acid in his legs, he gave a nice effort - just enough to wake up the legs for the real lactic-acid burn on Saturday evening.

After Karel got cleaned up at the hotel, we headed back 1 mile down the road to downtown Athens for dinner - at our favorite Italian restaurant (with outdoor seating for Campy) at De Palma's. Pizza for me and pasta for Karel.

Around 8:45pm, we watched the final heat of 8 riders on the Computrainer  - already the madness was beginning.

Saturday AM:

After a good night of rest, I woke up around 6:15am and headed to breakfast downstairs to grab a coffee and pre-training snack. Legs are finally walking normally after Iron Girl Clearwater Half Marathon and I couldn't wait to let my bike take me for a ride on a beautiful country roads of Athens Georgia. But just one problem for this Florida girl (who does love to ride hills).....

Where are my flat roads to warm-up??

Well, around 10 miles into my 100K ride, I was reminded of the roads at IMWI that I fell in love with and I was totally in my element. A fun ride for distance and not my typical "ride for time" as I was riding the Gambler Athens bike ride course that was planning to start later that morning. The roads were well-marked and loved every single mile and riding by sites like this (Bridge built in 1885 - I rode through it). 

A few hours later, my legs were happily satisfied and I found Karel warming up with his friends Sean and Rad down by the Amateur course, just a few blocks away from downtown. Have I mentioned that I LOVE ATHENS!!! I also enjoyed trying out my new Radar Edge Oakley Women sunglasses which are MUCH lighter than my last pair of Radar's and fit nicely with my helmet. 

The rest of Saturday was spent in the hotel room (for the most part) except for a few trips downtown to see our friends (Stefanie, Kenny and on Friday, Katie A.) and for Karel to pick up his bib number.

Karel and Campy did their share of napping while I worked ahead for my athletes on Training Peaks and answered emails.

Around 5:30pm, we got the live stream of Athens up and running on our computers and enjoyed watching the action from our hotel room just a mile down the road.

Over the next hour, the nerves were building for Karel as well as for myself. It is amazing the adrenaline and nervousness that one can feel....when you aren't racing!! I could barely stomach anything and was keeping my best poker face on to keep Karel calm, excited and confident.

Earlier that day, Karel found out that he was going to get his first ever call - up. Imagine being seated for a race in the top 100 and then being called to the very front of the crowd, standing right next to the professionals. Athens Twilight is the superbowl of cycling races or for better understanding for my multisport readers, the "Kona" of triathlons. You know you are "that good" just to be one of 150 riders to start the invitation-only Pro race but to be called up to the line.....well, thanks to Karel's teammates for all doing the computrainer finals, Karel was able to get a call-up for having 3 teammates in the race.

A call-up will certainly help one out for starting near the front but then again, you first have to overcome nerves to stand amongst the "real deal" professionals. Only 35 riders received an invitation to the VIP tent and for the first time, Karel, from Jacksonville Florida, riding for Gearlink, was going to be given that honor of starting in the front. In cycling - this is a HUGE deal not only for ego's but for good positioning throughout the beginning laps of a criterium.

Around 6:45pm, the hours were ticking away and only 120 minutes left before the start of the main event. Karel was ready to warm-up on the trainer when I heard exactly what you never want to hear before or during a race....

"I have a flat tire!"

Sure, change it if it is a clincher but Karel (and myself) ride with tubulars which are tires that are glued on to the wheel. Karel, being the professional "mechanic" that he is, got out his blue work gloves and glued on another tire, hoping it would be good for the race. You see, changing a tubular is quick and easy and I LOVE having tubulars on my wheelsm. However, changing a flat tubular and putting on another one with a little glue remaining on the rim is just fine to get you through a race. But in a criterium where you are making 90 degree turns with the inside bike pedal nearly touching the ground with every turn, that's a whole other story for wanting well-glued-on tires before a criterium.

Without panicking (again - poker face, I'm sure my heart rate was nearing Z4 just standing there!) I suggested to call our friend Sean who had raced the amateur race earlier that morning. His hotel was on the opposite side of the Twilight course and I knew traffic would be horrible but luckily, I feel like a local and I took a few side streets and 15 minutes later I arrived at his hotel.

Time clicking away, it was close to 7:45pm when I returned to the room. Karel was on the trainer with a spare clinicher wheel (why didn't he use that? Riding a different wheel - not your race wheel - in a race is a completely different feeling for Karel. It's like riding a bike for the first time and being expected to race on it right away) and immediately he got off to swap cassettes and try out Sean's wheel.

At this moment, I was going crazy inside. However, Karel always seems to find a way. I left Campy in the room (earlier decision to not bring Campy to the madness downtown as the 2012 Athens Twilight event was expecting record-breaking crowds...last year 10,000+ people was too much for Campy to handle) and made my 15 minute walk downtown.

I made a few phone calls to remove my mind from this prior situation, hoping that I would just see Karel at the starting line and all would be ok and I could relax...well, relax until the official start of the race.

I squeezed my way through drunk college kids, obsessed cycling fans and wide-eyed kids who envy every athlete on a bike. Karel wanted me to get to the startling line (or as close as possible) to see his call-up and never seeing the start (or finish) of Athens, I managed to get to the very front of the barricades.

After watching the finish of the Pro Women race, my heart started pounding, hoping and praying that there were no more mishaps and I would hear Karel's name - and see him on his bike...with two, safe and glued-on racing wheels.....

More from David Crowe's article (reporting on the old 60K event - still on the same 1K downtown course):

"You see them before the race - glabrous and glistening, heavily
oiled, gliding philosophically on their bikes through the parking lot.
They're wearing a tan fit for a bejeweled and bedaubed country
club wife with a heavily insured husband.
They look cool; they look calm - like an unprepared, but veteran
trial attorney. But look closely: inside they're falling to pieces;
they're coming undone. If you took their shirts off, you'd see: their
brittle torsos are as white as cotton. The tan's a façade. They may
even be smiling now, but as Conway and Loretta would say, "It's
only make believe."
The Twilight averages over 30 miles-per-hour for one solid hour.
This is no joking matter. Does a condemned man rejoice in the
moments before placing his back to the wall and his chest towards
the muzzles of a dozen pointing rifles? It's absurd to think so.
These aren't nihilists. These are disco sprinters (vainglorious fools)
who think getting dropped in this race, in front of everyone, is a fate
worse than death.
These moments of dread and despair before the race feel like a
hundred little rats chewing on the inside of your stomach. In these
worrisome moments, many riders realize that they, like Henry

Fleming, might fling the rifle and head for the hills in a moment of

impending catastrophe - their red badge of courage a poop stain in
their pants.
When a racer is standing at the starting line, he does his best
impression of a relaxed rider. But relaxing when thousands are
staring laser-guided missiles through you ain't easy. And, it's too
noisy to concentrate - this Rabelaisian crowd is cackling like a
henhouse full of lusty roosters. The pretend-unperturbed rider's
heart is actually beating against his chest like a sledgehammer
pounding on a thin tin roof.

Mad Dash

A couple hundred corralled cyclists are bobbing and bouncing like
a field full of insaniatics, waiting for the gate to fall so they can
escape from the asylum. The riders on the front row don't dare look
back; they don't want the riders behind to see the terror raging in
their eyes. Their common consideration? They might be trampled
to death in the very near future.
When the gun finally fires to start the race, a rider sprints to the first
corner as if his life depends on it. It might. It's the maddest dash of
the entire race - the dash to the first turn. If a rider makes it to the
turn first, or near the front, he can hit the throttle and floor it out of
the corner and accelerate down the road with no obstructions.
Clear sailing. If he gets to that first corner too late, its like a bucket
of sand poured into a small funnel; it just takes a little time to get all
of it through. The point: in the Twilight, if a racer comes out of the
first turn too far back, his race is over and it's only 10 seconds old.
Finis. Finito. The End. Good Night, Irene!"

to be continued......

The time has arrived!!!

It's Athens Twilight weekend!!!

"Founded in 1980 by Gene Dixon, the Athens Twilight Criterium was the first nighttime race in the United States in over 60 years. What began as one race with 40 competitors has since grown to offer eight separate race classes and 150 cyclists competing in the main event, the men's criterium, an 80K race around downtown Athens."

The action starts tomorrow where the Pro riders will have the chance to participate in the Grid Qualifiers in order to be seated for the Sat evening race. The top 8 riders in the 3K Grid qualifiers will "race" Friday evening on the same course that they will be racing on for Saturday evening. Did I mention the "race" is on Computrainers????!!! Karel will be "participating" in the grid qualifier event considering that he never rides the trainer and is simply doing this to get seated near the mid front for the Sat evening event.

Finals of Grid qualifiers - Pro
(by: carolina cycling news)

For the 150ish riders who will be racing in the Pro race on Sat evening, the nerves, adrenaline, excitement, fears....will build and build and build and build. For the main event starts at 9pm!

"With $120,000 in prize money on the line for the USA CRITS Championship Series, the Terrapin Twilight Criterium has been dubbed the most insane criterium in the world"

Here's a preview from 2011 (3rd time was the charm - Karel finished!)

Pro race

(by: edthejellowjacket)

I'm not sure how much I will be updating my blog over the weekend but be sure to head over to the Trimarni Coaching and Nutrition facebook page to keep up with all the action! And believe me...there will be LOTS of action over the weekend!



Campy and I are super excited to watch Karel race his 4th Athens Twilight Criterium.
Here's a pic from last year

(Pic by Dean Warren photography)
You can click this link for Live stream to watch the race on Saturday evening. Of course, if you are racing on Sunday, you are excused to go to bed early. However, for everyone else - get ready to stay up late and watch one of the most exciting criteriums you will EVER witness. I am not sure if the live stream will do the race any justice compared to in-person but it is certainly worth watching.

Hodge-Podge!

First off, a huge congrats to anyone who raced this past week. I always want to make a BIG shout-out to all the Jacksonville, FL athletes who raced!! We have a super fast, strong and competitive group here in Jacksonville and with several podium finishes at NOLA 70.3 and several other notable accomplishments among athletes in the past few months of racing, I am so lucky to be part of such a BIG running and triathlon community here in Jacksonville. Way to go Jax athletes!!!

Well, it took 3 full day but I can finally roll my quads on the foam roller without screaming...too loud :) My piriformis (aka - butt) has been rolled with my TP massage ball at least 2-3 times a day (morning, late afternoon/early evening, before bed) to prevent any residual tightness/restrictions in my glutes. As for the rest of my recovery - loving it all besides not being able to walk down stairs at the hospital on Mon. Ok - maybe I did oddly love that a little bit. Monday was a day off as my main focus was on sleep which is always hard after a race. I was tossing and turning all night, too exhausted to fall asleep and then waking up every few hours during the night. By 4:15am I had enough and came downstairs to do some computer work. Campy has enjoyed his slow walks but he is craving a run, just like his mommy. But, we both know not to rush this process for I wouldn't gain anything out of a run right now and I will continue to respect my body as it heals and grows stronger. For I can do other things with my sore body, so to speed up the healing process, I swam 3000 yrds nice and easy on Tues (which I was more sore Tues than Mon) and on Wed, I did a few light hip exercises to loosen me up at the Y and followed that with a 4000 yrd swim (typically Wed yardage for me). Thursday - finally back on my bike as I have missed it so very much. This week is all about unstructured exercise - not "training". Just keep the body moving whether it is swim and bike or elliptical and walking. I will see how my body feels this weekend for my legs may want to run on Sat or Sun. Starting Monday....5 weeks until the Rock n RollMan Half Ironman in Macon, GA. This will be my third year racing this incredibly challenging and hot course and I will be racing in the Elite wave....certainly out of my comfort zone but that's racing.


I can't get enough of this little guy.....is it possible to have too many pics of Campy??

Dinner on Monday night.....YUM-O!
Tempeh Buitoni shells (Karel loves these) Broccoli Black beans (canned - rinsed and drained) Green pepper Artichokes (jar - rinsed and drained) Garlic Onions Sunflower oil
1. Cook tempeh in sunflower oil until slightly golden brown, on medium heat.
  2. Add cooked broccoli, green pepper, artichokes, onions and chopped garlic.
3. Cook beans until soft (1-2 minutes in microwave)
4. Assemble plate - eat up!

Here is a great video that was captured during my last Oakley Women product testing trip, in Laguna Beach.

 

And another great one on Oakley O form.....if you are an athlete, your choice of clothing is super important!



If you are in town, I'll be speaking at the upcoming Hammer Head Triathlon Club meeting on May 2nd (Wed) at 6:15pm at the Trek Bicycle Store (San Jose Location) - Check out my website, under the Recent News and Events section for the flyer. I have SO many raffle items (Oakley, 110%, CEP, Hammer) it is necessary that you come if you want to have a chance to win some amazing products from some of my favorite companies!

  I am so lucky to be in a profession where I can help people reach goals. It motivates me to "practice what I preach" but also to live a life that may inspire others. Over the past year, I have embraced the topics of intuitive and mindful eating. Particularly, have I learned a lot from my mentors at Preferred Nutrition, who specialize in a treating individuals with eating disorders, by using a team approach along side motivational interviewing. As a Registered Dietitian, I am required to keep up with my CEU's and in doing that, I enjoy watching webinars whenever possible. I try to find topics that are semi-familiar to me, that I can relate to or that I feel will help others. The past two webinars were incredible. The first one was on Intuitive eating and the second one was on Intuitive eating for diabetics. Absolutely life-changing - that is, if you want to try something so simple, that may change your life. Although I say simple, we all know that changing habits is hard. But it is strange that when you live a balanced life all while keeping a healthy relationship with food, exercise and the body, it feels good....almost un-natural considering that many people feel as if hunger, low blood sugar, fatigue, extreme soreness and pain (in any form) are expected when reaching body composition or performance goals. Um....I don't think so! How about feeling energized, healthy, happy and balanced with a new way of living life. In the last webinar, the presenter said something so incredible that will stick with me forever "It's OK to feel hungry. The idea is that when you finish eating, you should feel better than when you started." Those words are so beautiful, especially for those who commonly say "I shouldn't have eaten all that, I shouldn't have eaten that, I feel so full, I feel so bad now, I really messed up...." It's not about being perfect, make some progress with what you are doing by associating that "feeling" after you eat to the desire and want to change how you eat and most importantly, how you plan your meals and snacks to maintain stable blood sugar (eat when you are hungry or to prevent a dip in blood sugar) and to fuel and recover from activity (never neglect sport nutrition in order to control calories!). I invite you to check out these 10 principles on intuitive eating.

And lastly, I had the opportunity to contribute an article on the 110% Play Harder blog....feel free to check it out HERE as well as several other good reads.

2012 Iron Girl Clearwater Half Marathon - the race report I never imagined I would get to write

There are runners and then there are triathletes. I am a triathlete. I love to run...and bike and swim. Here in Florida, we have running season and tri-season. Who am I? I am always a triathlete-in-training. My body will not allow me to train for marathons...but thankfully, I can train for the Ironman. Odd - I know. My genetic make-up does not allow me to be a sprinter but I love high intensity intervals. My body is not designed to sprint but being fast is all relative to competition and the perspectives (or race results) of others. Over the past few years, I've seen myself get stronger and faster as an athlete. As a coach, I've learned that many athletes compare themselves to others.



Despite many of us participating in an individual sport, it's easy to compare times, bodies, races, equipment, etc. to others. My thoughts on this? Race your own race which is 100% based on how you physically and mentally prepared for the race. No one cares how much you weigh and surely, your upcoming race is likely not your last race. If you want to succeed in a sport, focus on your own goals and how you can best achieve them. Through trial and error and recognizing my strengths (and weaknesses), Karel has had a major influence in helping me pick the best races to fit my body, our style of training (train hard, recover harder) as well as my training needs. Thankfully, because of Karel as my coach and my passion for understanding sport nutrition, the physiology of the body during exercise and overall health, it is all finally coming together.


Finishing times or places have nothing to do with the fitness status of an "athlete." If you race strong, consider yourself fit. Show up at a race where everyone is slower than you and you will be considered "fast". You may not PR but if you win your age group or overall, you are considered "fast". Show up to a race and come in last... but PR - how will you react? will you consider yourself SLOW or feel as if you failed? I sure hope not! For if you can train smart, feel confident and be "hungry" to race and execute a good race day plan, well, you will simply have the ability to put your training to the test and will likely have a great race day performance. I'd rather come in last place, give it my all and feel as if I gave it my best possible effort, than win a race without being able to walk away with that itch or fire to keep me going. I love a challenge and I love healthy competition. I love congratulating those who are faster than me and keeping in mind that you can't beat yourself up for being beat. There will always be people faster than you...just like there will alwys be people slower than you. I love learning from past experiences in order to set new goals and to get me out of my comfort zone.


In reflecting on my past performance at the Iron Girl Clearwater half marathon, I realize I did not PR. Here's my take on PR's as it is easy for many athletes to oversee a strong, well-executed performance all because of the idea that if you don't PR, you didn't race well.


  I've placed top 10 age group (and top 25 amateur female) in 3 out of 5 Ironman Triathlons. 2 of those have qualified me for the Ironman World Championships and 2 out of my 5 Ironman's were at the Ironman World Championships. My worst placing was 7th in the 25-29 age group at IMKY 2009. I didn't qualify for Kona but I had my best ever time, with a PR of 10:53. This was my 3rd Ironman. My best place was winning the 20-24 age group at IMFL in 2006, with a time of 11 hours. This was my first IM, so I guess it was a PR. Fastforward to 2007, if I would have raced that same race as a 25 year old I would have placed 10th. I wonder how I would have reacted to placing 10th vs 1st with the same time? For sure, in the eyes of many, 10th is a lot worse than winning an age group. In my opinion, getting the starting line of an Ironman is worth celebrating. Finishing is just icing on the cake. Now comes a new way of training and a better understanding of the sport - welcome 2010! In my opinion, my best IM performance occured at IMWI. I placed 4th in the 25-29 age group, went 10:57, qualifed for Kona (with a roll down) and had a strong race from start to finish. Over the years, as we (Karel and I) discovered my strength of climbing and tolerating "challenging" courses, I've learned how to train smart (and not long), discovered how to recover better and embraced the mental component that is required to "race your own race".

But over the years, I have never lost sight of one thing...... I absolutely love and enjoy what I am doing and SO thankful for the body I have. I try so hard to be able to gain something positive from every training session and race and I remind myself that my worst day may be someone's best day. I believe in goal setting and making challenging and practical goals.


Winning a running race has never been one of my short or long term goals. A total surprise to my triathlon "running" legs and to everyone else - I never imagined winning the Iron Girl Clearwater Half Marathon. Without a doubt...I couldn't imagine a better race to win my first ever overall title.

Pre-race

Karel was in Jax because he had to work on Saturday so I headed down to Clearwater after I worked on Fri, to speak at the Iron Girl pre-race dinner event. Around 6:30pm, I had dinner with my parents (and Campy). I enjoyed a home-cooked meal of mashed sweet potatoes (my favorite pre-race meal, for the past 7 years) topped with cinnamon and chopped pistachios with a selection of green (asparagus, broccoli and bok choy) topped with a little feta cheese and quinoa topped with raisins. YUM! I went to bed around 9:30pm and was up early at 4:25am. As the coffee was brewing, I put a piece of whole wheat bread in the toaster and Campy took me on an early morning walk around the block. I prepared my gel flask of 2 Hammer huckleberry gels mixed with 3/4 flask-filled of water and 2 sport bottles of water (1 mixed with strawberry heed, 1 scoop). I quickly prepared my pre-race meal of 1 slice toast w/ smear of Smuckers peanut butter and a few slices (1/2 small) banana and topped with a sprinkle of cinnamon. I poured my coffee into a mug and hit the road for my 45 min trip to clearwater. I arrived to the parking garage around 5:45pm. Just enough time to get a good spot in the garage for with a split start (half marathon at 7am and 5K at 7:30), those who were racing later had to search a bit harder for parking spots - I highly recommend arriving to races early in the case of a split start or just to eliminate unneeded stress.

I kept my Oakley jacket on as I warmed up around downtown. Just like in training, I like to run continuously for 10 miles or a mile and then walk for a few minutes just to shake out the legs. It is an easy way to get the endorphins going without feeling fatigue or questioning fitness for the morning workout (or race). I did about 30 min of jog, walk, stretch, walk, jog, etc. and went to the restroom afteward. I was feeling really good and I felt a similar feeling that was welcomed before Kona in Oct....I was HUNGRY to race. I felt this energy just building up inside of me and my legs (and mind) were ready to run. Around 6:35pm, I jogged/walked down the block to coachman park. As I was heading to the starting line, I made sure to reflect on my race day strategy of monitoring my HR and being smart with the course. With a lot of turns, 2 big bridges and foreful winds anticipated for the later part of the race, I knew th 1800 women who had registered for the half marathon would have an eventful race day experience. My goal....race smart. I wasn't concerned that I haven't ran more than 10 miles since the Donna Half marathon in Feb because my focus is on my upcoming half ironman in Macon, GA on June 2nd (with set up events). My training is very specific to intervals, pacing and HR and because of that, I knew I was able to execute a good race. It's not about covering miles but what you put into the miles and how you recover from them. Covering up my triathlete tan-lines, I wore my  110% play harder, tri shorts,
my CEP compression socks,
and wore my favorite Oakley's - my commit Oakley women shades


RACE REPORT

I kept myself moving at the front of the starting line and kept a positive "can do" attitude despite looking around at the other girls - who looked really serious. I wonder if I look serious at the start of a race? I spotted my athlete James who snapped a quick pic of me at the start and said hello to a few other familiar races in the crowd. The race venue was unbelievable for the start...over 4000 women (and their family and friends) all ready to conquer the bridges and reach their respective finishing line after 13.1 or 5K. Nearing close to 7am, I made sure my garmin was ready and with some positive words by Judy (President of Iron Girl) she then gave the 3,2,1 countdown. GO!!!!


Off we went...right up a steep, short hill to let the legs know it is time to race (thank goodness for a long easy warm-up!). Within the first 200 yards of the race, I could see a bunch of long legs running up the hill in front of me. Soon after making a left on the first of many turns, I found myself in 2nd place. I felt very smooth and by the 2nd corner, I was in first. UMMMMM.....what's going on here? I looked at my garmin to make sure I was sticking to my plane of keeping my HR around 160 and not starting out too fast. For in training and triathlons, I feel good around 3-4 miles. In a running race, I always seem to go out too fast so I made sure to hold my pace between 6:35-6:50 min/miles. Following the motorcycle, I stayed in my own zone and just focused on my own thing. I didn't consider the thought (or even toy around with the thought) of winning the race so without looking behind me (which was hard...I really wanted to!) I just kept on running. I felt really good and by mile 4, I was still in the lead.


Never in this position before, I remembered all the times watching the pro triathletes at Kona, running behind the motorcycle, thinking "wow - I bet that is the best feeling in the world and a total endorphin boost". As I was nearing my 5, I looked behind me and far back but still within sight, I could see the 2nd plac girl, running strong like she was on a mission. At this point, I turned the corner after climbing a series of short gradual inclines and declines throughout neighborhoods (this course was anything but flat) and when I was out of her sight, I walked for 5 seconds. I needed a breather but I didn't want her to think I needed to "rest" as she likely doesn't know that walking is part of my pacing and racing strategy.


Oh, going back to that thought of being behind the motorcycle- it is the coolest feeling ever...but it doesn't make the effort any easier!! I grabbed water for cooling at every aid station and sipped on my gel flask at mile 1.5, 2 and every mile thereafter. Perform (power bar) was on the course and being able to tolerate that, I relied on the perform for electrolytes to aid in muscle contractions/relaxation and replenishing. I am not a big sweater but my effort was intense enough to need the electrolytes and extra carbohydrates. Thankfully, the Hammer gels have branch chain amino acids in them so that would help with my focus and energy during the entire race.


Running past mile 5, it started to get tough. I really wanted to walk more in the aid stations but I was able to control my pace by slowing to a jog at every aid station and just walking as needed. Knowing that the first of two bridges was coming around mile 9ish, I made sure to pace myself because I really wanted to use my "strength" of climbing to my advantage. I figured at this point (in playing out the race in my head on Sat), I would be passing girls up the bridge. But after passing mile 6 of the run and still in the lead, I realized that I needed to somewhat conserve my effort so that I wouldn't blow myself up. I received so much energy from people along the course.


 This was one of the most beautiful courses I have ever ran and familiar to me from living in Dunedin when I was dating Karel, I welcomed some familiar scenery...despite the winds picking up! The wind was starting to blow and in reviewing the weathr the morning of the race, I knew I was going to get some headwind up the Bellair bridge and then somewhat side wind on the long stretch until the Sand Key Bridge. And to top it off, straight headwind for the last 1/2 mile until the finish. That's ok - you can't beat the wind and in living in Jacksonville, I train in it all the time. I don't let the wind steal my energy so I just use it to my advantage. I may be short but I am strong....keep it going!


Errr....so the bridge is coming in less than 2 miles and I see the motorcycle guy weaving in and out on the road. Ok, thanks Mr. pacer.....I suppose I am running too slow for you??? I did find some energy to pick up my pace within each aid station so as I got closer to the bridge, I finally started to feel good. A slight decline before the bridge and up,up, up I went. I felt amazing up the bridge and just jogged my way up with a fast and short cadence. At the top I turned around and couldn't see anyone in my view. I slowed to a jog and then ran the best I could down the bridge.


At this point, I was nearing mile 10 and having an incredibly hard time breathing. I tried adjusting my HR monitor and sport bra- no luck. I made sure to exhale fully and realized that my only limitor right now was respiratory. I was surprised that my legs were not burning (sore and achy but not filled with lactic acid) but I suppose that with my pacing strategy and monitoring my HR, I was not accumulating lactic acid and even with labored breathing, I was still able to expire CO2 (yes - I really do think like this while I am racing :) I smiled at the girl scouts who were handing out cookies at the aid station. Before making my last turn before the last long straightaway before Sand Key, I did it... I stopped, walked and looked behind me....here she comes!!! I grabbed a sip of sport drink, took a swig of my gel and just started running with a body that was giving up. Heart rate was controlled, pace was steady....I was recognizing something that we all know about...

The body-mind connection.


  Between miles 10-12, I was in battle with my mind and body. Body was saying "hey, let's just have fun. Just slow down, let her pass you and celebrate your first ever top 3 finish". Mind was thinking otherwise "You have the chance to come in 1st..win the whole race! You have absolutely no idea what this will feel like as this has never been something you have set your mind to. You are racing strong, don't give up. You want this".

So here I am questioning in my head "Will the glory of winning this race outweigh the pain I am feeling right now? I looked behind me and with her less than 150 yards behind me...I just slowed down to a jog for 10 seconds (counted outloud as I was running) and just gave it whatever I had until the bridge.

Still racing smart, I monitored my HR and relied on my mind. For if the mind is strong, the body will respond. I figured that if I didn't give up my effort and she passed me it would be much more deserving of a finish than just giving up and just hanging on for 2nd. Nearing the Sand Key bridge, I could hear more cheers from the crowd. I was smiling as a sign of thank you for cheering for me and for taking my picture but I was also listening closely for those cheers of "you are so close to her, go get her!"

At this point, I started my way up the steep Sand Key causeway (I have done dozens of bridge bike repeaters on in the past when dating Karel - never running up it before, I was thinking I'd rather be biking) and the wind was pushing me to the side. It was a forceful wind blowing at me but I stayed focused and found my way at the top and tried to gather my breath down the bridge. I noticed an arrow pointing right...err, but the finish is to the left....how many more turns do I have to take???!?!?! Making the turn to the right, I made my last look behind me, she was making her way down the bridge and at that point, I made up my mind that I was winning this race.

I shut off every muscle that was aching (more like tuned it out) and gave it every last ounce of energy that I had. For I had already imagined my 30-min runs off the bike, running with Campy and long, steady intervals to get me to mile 12. What did I think about for that last 1.1 miles? Karel. He suffers in racing more than I could ever imagine. For in cycling, your best day means nothing if someone is having a better day. On Sunday, I was having my best day ever and with that, I ran like I had a huge target on my back. In the last 1/2 mile, I was nearing the finish in the parking lot in front of Clearwater beach. I could see the white caps on the ocean and with the wind blowing right at my face, the clouds were starting to darken and the rain was starting to sprinkle from the sky.


Hearing the cheers from the crowd, I was filled with this energy that I have never had before. I stuck my hand in the sky and spotted my dad who came outside the Hyatt hotel (he had an optometry conference...which he was late for so he could take a few pics of me) to see me finish top 10 - haha, well, that is what I told him I was hoping for! The motorcycle started honking and the cheers were super loud.


People were taking pics and screaming for me...OMG - ME, I am about to win the 2012 Iron Girl Clearwater Half Marathon!!! Ok, forget that I am a triathlete - I am about to win a running race!!

As I was nearing the finish line tape, the announcer said my name, which was followed by "5x Ironman finisher and Iron Girl nutritionist". I crossed the finish line, stopped my watch and fell reight to my knees.

My body was done.


And at that moment, I learned a new lesson.

No matter how bad you are hurting during a race, you have to find a way to make your mind stronger than your body. It is never easy. NEVER. But that finish line - it makes it all worth it. And eventually, you will feel better...and will want to do it all over again.

Stats from the race: (from my 405 Garmin)
Time: 1:33.3
Distance: 13.25
Pace: 7:03 min/mile
Average HR: 159 bpm
Mile 1: 6:40 (148bpm)
Mile 2: 6:39 (157bpm)
Mile 3: 6:44 (159bpm)
Mile 4: 6:44 (161bpm)
Mile 5: 7:05 (162bpm)
Mile 6: 7:01 (159bpm)
Mile 7: 7:02 (161bpm)
Mile 8: 7:37 (159bpm) - bellair causeway
9: 7:15 (160bpm)
Mile 10: 7:13 (161bpm)
Mile 11: 7:14 (162bpm)
Mile 12: 7:25 (162bpm) - Sand Key Causeway
Mile 13: 7:08 (165bpm)
Mile .25: 6:46 (168bpm)

A big thank you to James for driving me to my car so I didn't have to stand and wait for the Trolley in the pouring rain. To Judy for putting on a top-notch event series and for allowing me to be the official dieititan for Iron Girl. If you ever have the chance to do an Iron Girl race (ladies), I highly recommend one of their events!! For the guys, volunteer!! The volunteers were unbelievable at this race as were the crowds and the city of Clearwater. To Fitful, for a yummy post-race "meal"! To Oakley, 110% and Hammer - quality training with quality products. Thank you for allowing me to be an ambassador for your brands. To my parents, athletes, friends and family for all the kind words - absolutely so heart-felt, I can't thank you all enough from every sore muscle of my body (speaking of which, my quads are killing me!) To Karel for inspiring me and for coaching me to a new level of fitness with every season. Love you. I hope you enjoy the pics, courtesy of Finisherpix.com (which I will be ordering some pics for sure!), James and my dad.
Also - a BIG thank you to the girls who chassed me down and refused to give up. You made me work really really hard! I have now experienced a new level of toughness and couldn't be more proud that it was because of strong, confident women who refuse to say "I Can't".
Keep on performing beautifully!

Congrats to all Iron Girl finishers - I am loving reading the comments on the Iron Girl Facebook page - I recommend everyone head over there and be inspired by the comments/feedback on the race.

Results: (not sure what happened to 2nd place on the official results page but Angie Ave from orlando, 40-44 age group was 2nd in 1:33:59)

1	SUMBAL, MARNI	JACKSONVILLE	FL	F25-29	1:33:26
3	WILLIAMS, LISA	LARGO	FL	F30-34	1:34:18
4	FINEMAN, LAUREN	SARASOTA	FL	F35-39	1:36:11
6	RUTHERFORD, JESSICA	ST PETERSBURG	FL	F35-39	1:36:25
8	O'HORA, ANDREA	HUDSON	FL	F25-29	1:36:36
9	HYNES, MELANIE	NEW PORT RICHEY	FL	F30-34	1:36:37
10	PATTERSON, LILY	TAMPA	FL	F20-24	1:36:49
11	BRICKSE, HANNAH	BRADENTON	FL	F20-24	1:37:09
13	HOLLAND, JACKI	TAMPA	FL	F35-39	1:40:03



My last minute racing advice + to-do list

Don't waste energy on things/situations that are out of your control. What can you control on race day? Your attitude, pace, clothing and nutrition. Check the weather and plan ahead for proper pacing, nutrition and attire. No matter what level of fitness you are in on Sunday, consider where you once were and where you are today. Be proud of any obstacles you have overcome and reflect for all x-miles on race day. If a race (or part of it) gets cancelled or changed, feel good that you have a body that IS ready to race the full distance. No matter the circumstances, thank your body at the finish line as well as giving it a big THANK YOU for letting you get to the starting line. Also, here's my race week to-do list from the Iron Girl participant guides, to keep you calm, cool and prepared for race day (pg 13 and 14). To-do list,

Off to clearwater...

Have you ever said to yourself "if there were only more hours in the day!"

I use to think that all the time - wishing for a bit more time. Post graduate school, I refused to give up sleep just to get things done. Sure, some days are 6 hours of sleeping as I lose track of time but long for my morning workout (love starting my day with a sweat!) but my body really needs 8 restful hours of sleep. I don't rely on caffeine or sugary sweets for pick-me-ups during the day but rather, aim for a good night of rest to keep me energized all day long.

Well, I think if I had more hours in the day, I would probably fill those up as well...would you do the same? I do have to say, when I do have an opportunity to relax or travel, I take full advantage of it. As for other times when I find myself relaxing - making creations, making it a "rule" not to eat at the computer (or while doing work), walking campy, reading before I go to bed and just hanging out with Karel.

Speaking of creations...
Last night had a lot of "YUMS" from both me and Karel.

This is a super easy dish.....it may take a little time for cooking in the oven but that just allows you to get things done, to allow for an early-night of sleep.

1 can black beans (rinsed and drained)
Red potatoes (sliced)
Zucchini's
Purple onions
Sunflower oil
Lemon pepper

1. Preheat oven to 425 degrees.
2. Slice potatoes and zucchini.
3. On two seperate baking sheets, line with tinfoil.
4. Drizzle 1-2 tbsp sunflower oil on both sheets and use one sheet for zucchini and the other for the potatoes. Toss to lightly cover in oil.
5. Sprinkle lemon pepper on zucchini. (I didn't use any seasonings on the potatoes but you can season to your liking).
6. Bake for 20-45 min or until potatoes begin to turn brown on edges and zucchini begins to turn soft and brown.




In other news....
I am really excited to speak at the Iron Girl Clearwater Pre-race Dinner in Clearwater Beach on Friday evening! I can't believe the first race of the 2012
Iron Girl,
race series begins this weekend!! I am really excited to be on the course to race the half marathon and to celebrate my 6th (I think) Iron Girl race!
After my morning workout, followed by 1/2 day at Baptist South, Campy and me will be hitting the road to head to my parents for the weekend.

Karel will be joining me on Sunday as he will be racing in the Gearlink Classic race in downtown New Port Richey on Sunday, just about 25 miles away from my race, a few hours after I finish. Talk about nice timing for a racing weekend!

Also,
I am very honored to have been nominated for the Young Dietitian of the Year Award! I am coming on my 1-year anniversary (JUNE) since becoming a Registered Dietitian and have loved EVERY minute of my new, hard-earned, credential.
If you feel I deserve this award, are an Academy of Nutrition and Dietetics Member and would like to vote for other nominees, you can
vote here,

Native Sun inspired Tilapia (Or tofu) wrap and salad

Inspired by the most delicious wraps served at Native Sun, I couldn't get these things out of my head ever since the Trek Event last week. Turkey, tuna (I think?) and the farmers wrap (vegetarian) are typpically served at events around town....and vegetarian or not, people can't get enough of the farmers wrap!
Karel was the one who actually introduced me to the wraps as Native Sun is across the street from the Trek Store (in Mandarin) and he occasionally enjoys a lunch-out....along with cookies from the local bakery in the same complex. :)

I have tried making my own wraps (the actually wrap) but I'm sure most would agree, it is easier to buy. But, I will continue trying. I really do enjoy spending the time chopping and cooking the "toppings" for my wrap as this is where all the flavor comes from.

In the past few years, companies have been offering "wraps" as a more "healthy" items to consumers but many times, wraps are high calorie (often 250-300 calories just from the wrap) and high in sodium. I don't believe in off-limit food and I often love a nice-filled vegetarian wrap but just like with sandwiches or pitas, you can only stuff so much inside a wrap (or two pieces of bread) and like most of you all, I want to feel satisfied with my meal. Often, 1 wrap (often with little fillings compared to a typical trimarni "salad") is not enough. Maybe that's why many deli's and sub shops always offer chips...to give you that little bit of something extra (or perhaps 150--250 calories) that you are missing from your meal?

Therefore, I find it helpful to make a large salad of the "fillings" of a wrap, sandiwhc, taco or pita, especially in the case that you have trouble stopping after 1 or 2 wraps or you remain hungry or unsatisfied, soon after your meal. In this case, filling up with one or two, 100-200 calorie wrap(s) is just enough to compliment the rest of the meal which will provide a balance of nutrients and satisfying calories. For you can only stuff so much in a wrap, why not just use those items as the "bulk" of the meal. This way, no food is off-limit, you can enjoy every last bite of the wrap and feel absolutely wonderful (and satisfied) with your creation.

I'm not a calorie counter because I emphasize real food and I always try to be mindful with my personal "portions" (rather than looking at suggested serving size) and what makes me feel satisfied. But when it comes to foods with a food label and ingredients like wraps, I suggest a 100-150ish calorie wrap (make sure this is for 1 wrap and not for 1/2 wrap which may be advertised as the serving size) with less than 240 mg sodium and at least 2g fiber. Of course, the least amount of ingredients (and more "real" ingredients) is a good starting point.

Here is my latest creation, inspired by native Sun.

Tilapia (or tofu) "spring time" wrap
Tilapia or tofu - cooked to your liking (tilapia was for Karel, tofu for me)
Alfalfa sprouts
Artichokes (canned and rinsed)
Hummus
Feta cheese (sun dried tomatoe)
Purple onions
Arugula
Cooked mushrooms (in oven with tofu, tossed in a little olive oil)

Sweet and savory tempeh and mushroom meal

I think I will try to use the word "meal" more often than salad. All thanks to dieting and diet fads, I believe salads often get a bad reputation.
"Oh, he/she must be on a diet 'cause all he/she eats are salads."

Although I don't believe in judging people for their presentable actions, I can honestly say that when I eat my salads, I am satisfied. I realize my salads will hold me over for a few hours as that is my intent..to eat every few hours. However, I am not making salads to "save calories" to indulge later in the day or to allow myself extra room for a pick-me up snack 30-90 min after the meal. Speaking on behalf of Karel and myself, our "meals" are satisfying and work for us. The key is - how will your meal (aka "salad") work for you?


My lifestyle functions at an optimal level because of salads but then again, my salads are not skimpy on flavor, substance and nutritional value. I don't do iceberg lettuce, cucumbers and fat-free dressing. I do meals....a "salad" filled with fuel to keep me energized and healthy.

According to Wikipedia:
"Salad is any of a wide variety of dishes, including vegetable salads; salads of legumes, eggs, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads. They may include a mixture of cold and hot items, often including raw vegetables or fruits."

When to eat salads?
"Salads may be served at any point during a meal, such as:
Appetizer salads, light salads to stimulate the appetite as the first course of the meal.
Side salads, to accompany the main course as a side dish.
Main course salads, usually containing a portion of protein, such as chicken breast or slices of beef.
Palate-cleansing salads, to settle the stomach after the main course.
Dessert salads, sweet versions usually containing gelatin or whipped cream."

Interesting: "The word "salad" comes from the French salade of the same meaning, from the Latin salata (salty), from sal (salt). (Other salt-related words include sauce, salsa, sausage, and salary.) In English, the word first appears as "salad" or "sallet" in the 14th century."

I hope you enjoy my latest creation to not only fill your belly but to satisfy both your savory and sweet cravings....

Sweet and savory tempeh and mushroom meal
Tempeh
Mushrooms
Olive oil
Spinach
Pears
Strawberries
Tomatoes
Walnuts
Raspberry vinegarette

1. On skillet, drizzle 1- 2 tbsp olive oil and cook mushrooms and tempeh until tempeh is golden brown.
2. Arrange salad in large, shallow dish bowl.
3. Top with cooked mushrooms and tempeh and top with chopped walnuts and dressing.
Recommend to serve with feta cheese.





"I enjoy real food because it makes me feel good. I eat for fuel, not for calories."

Athlete Profile - Chrissie Wellington

So many amazing women who perform beautifully!
Athlete Profile - Chrissie Wellington

Presbyterian Hospital Invitational Criterium - "race" report

Karel knew it wouldn't be easy. But he didn't let it get to him. After he picked up his number, we headed back to the house where we were staying and Karel did a bit of resting for the rest of the afternoon. I prepared him a yummy lunch, almost identical to what he had before the Tampa Twilight Crit.

I made us mixed rice, eggs (Karel had two sunny side up, I had scrambled) topped with cheese, broccoli (cooked in olive oil on a skillet) and orange slices. It hit the right spot for Karel before he rested on the couch.

I caught up on emails for most of the afternoon and Campy did his share of napping with Karel.

Around 5:30pm, we headed to the race venue in downtown Charlotte. As Karel was getting the trainer ready for him to warm-up in a parking lot, Campy and I headed down the street to watch the women's race. Wow - they are fast!

The spectators were starting to line the streets so I made my way back to Karel to pin his number on his jersey and to wish him the best of luck.

Karel did not appear nervous but I know to just leave him alone so that he can get into his zone. Around 7:10pm, Karel headed to the corral to get staged...

Something new for Karel - as this was a BIG race with a BIG $50,000 purse prize, Karle had to sign-in on a big board before starting the race.

As all the teams started to crowd into the starting area, the call-ups started...

".... stage winner of Giro d'Italia"
".... stage winner of the Tour de California"
".... multiple USA crit winner"

The list just went on and on. Karel follows a lot of these guys via websites as these are some of the top cyclists from around the world.

For Karel, this is fun. Suffering may not be that much fun but he really loves riding his bike. This certainly takes him WAY out of his comfort zone but he only has three options...
1) Race local Florida races with guys at his level
2) Race as a Master's rider, among guys at a similar level
3) Race in the Pro category, among some of the best athletes in the world.

What would you choose?
One thing that Karel has taught me (and I have learned to embrace), is competition. A true athlete is not afraid to be beat but that doesn't mean he/she is not afraid to give it his/her all.
I read a quote once that said something along the lines of "train as if you are the worst, race as if you are the best".

Life is too short to always stay in your comfort zone for when you do the same thing all the time, you get the same results. Karel knew this race was far beyond his level as there is no way that he can train (and recover) like guys who do this for a full-time job. Karel works 45+ hours a week as the GM of the Trek Bicycle store in Jax 5-7 days a week. Karel's competition - they ride their bikes for a job.

Knowing that there was some heavy duty money on the line, these guys were not holding back.

The course was really technical and one of the hardest I have ever seen. A typical criterium is 4 corners around a block, typically less than 1K. In this race, each "lap" was 1.2 miles, with two "blocks" at each side of a long straight away (essentially the street was divided into two sections - out and back between each corner section).
You can see the course here:
http://www.charlottecriterium.org/pdfs/PresbyCriterium2012.pdf

Karel told me they were going 35-37mph on the straight section (with a slight grade that was noticeable on the bike) and because of the narrow corners, there was at least 1 crash at every end of the course for the first few laps. Lucky, Karel was not affected.

The problem with this course, was that with 140 starters, the line was spread out far around the corners that when the guys were slowing from the fast straight away, the front guys were accelerating back to fast speeds.

It was a constant struggle for Karel to move up because despite feeling really good during the race, guys in front where just giving up. Karel refuses to give up even when his body is screaming NO.

Around 40 minutes into the race, the field started to break into three sections and sadly, Karel was just behind the mid section. He sprinted to try to get up to the middle pack but the wheels he was drafting off of, started to drift back. Eventually, the guys gave up and with Karel giving everything he had to get back to the group, he exhausted all his extra efforts.

I finally found Karel outside the course and he was disappointed. I felt sad for him cause I know how hard he tries to finish these races. I tried to convince him that he did finish the last two crits but we both knew that this race was likely the hardest race he has ever done - all because of the course and the caliber of athletes. Even though I was so incredibly proud of him for lasting 40 minutes (considering that guys were getting dropped in the first 10 minutes and only 80 guys finished), it's hard to be an outsider (as an athlete myself) because I know when you want something so bad and it is not always within your control.

You see, that's cycling. It really makes me appreciate the sport of running and triathlon because so much of it (more like all of it except for weather and terrain) is within our control. Cycling is far from controllable circumstances. For you can be having a great day and someone is just having a better day. Watching Karel really makes me value my sport, my body and what I have within my control which is the ability to control my attitude, nutrition and pacing. For training is far beyond just putting in the miles but rather just giving your best effort on race day which is solely reflected on how you trained. It's not about training "hard" but rather, training "smart".

In cycling, you have to be strong, fast and smart. You have to be lucky and you have to have guts. Karel trains his body just as hard as he trains his mind and without giving excuses for the situation (we don't do excuses in the Sumbal household), I know Karel is in the best shape of his life. Fueled by plants and still, at the age of 35 yrs, he loves riding his bike.


After Karel changed his clothes and texted some of his close racing buddies, we all went back to the course, enjoyed some local pizza (yum for local late-night eats) and watched the end of the race.
Due to the dark, I wasn't able to take very good pics so here is a video I found on YouTube from herrjohn.


Karel slept in on Sunday and we both enjoyed the morning, sipping coffee and enjoying a few last hours in the beautiful city of Charlotte, NC.
A much easier drive home, it was nice for Karel to reflect on the race and re-charge before Gearlink Cycling Classic this weekend (I'll be running the Iron Girl Half Marathon the same day, earlier that morning on Sunday) and then the BIG race of the year - Athens Twilight to kick-off USA crit Speed Week!

Thanks for reading and for all your support via facebook.

Find your strong!

In 2006, I was a newbie. A newbie running the Boston Marathon. I didn't know much then about training or sport nutrition but I was passionate. Passionate to set goals and to give no excuses as to how I would accomplish them.

This race was one of the most memorable experiences of my life and certainly something that I am so proud to check off my bucket list.



As you know, I am a fan of quotes, motivational saying and anything inspiration. I believe my every-day life IS the Oakley women campaign of "Perform Beautifully". I suppose I need inspiration on a daily basis for if I am not inspired by others, it is often difficult to find motivation within myself. Every athlete or fitness enthusiast must be strong-minded just as he/she is humble. For we can only talk ourselves up to a limit before we increase the risk of burnt-out. Therefore, I find it important to always seek out something, every day, that will get you out the door to become something that you never thought that you would be in life.

I was contacted by Saucony to share the mesaage of "finding your strong".

My strong is to always focus on what I CAN do and not on what I CAN NOT do.

From Saucony:
"Ask the 30,000 Boston Marathon runners about their race goals and you’re bound to hear just as many responses. And while they each have their own individual motivations, they remain passionately united, together on a journey to find the ultimate reward—strong.

On the eve of the Boston Marathon, Saucony is both igniting and uniting the running community with the launch of the
Find your strong project.

This socially-driven initiative invites runners to share their personal strong story --mental, physical, spiritual and emotional -- while connecting with others who share the similar passion of running.

Saucony’s latest initiative, an evolution of the Find Your Strong campaign that launched a year ago, is a collaboration between the brand and the consumer that focuses the community around a purpose: that runners want to contribute to and be involved with finding their strong through running.

The hub of the project is an innovative micro site, that is as much about building relationships as it is about sharing content. With this project, Saucony is taking a long term approach that will enable the brand to tap into and share in the journey of strong in a way that inspires runners of all types.

The Find Your Strong Project’s digital platform delivers the following elements:

• A 12 week period of community challenges where runners are invited to share their strong through words, images and videos, creating a digital mosaic of inspiration.

• A series of micro documentaries featuring inspiring runners and everyday athletes, including: Dorothy Beal, a mother of three and a 19-time marathoner; Gary Muhrcke, the first New York City Marathon winner and a legendary running store owner; and Mark Herzlich, 2012 NFL Super Bowl Champion and cancer survivor.

• The Find Your Strong Speaker Series kicks off over Boston Marathon weekend on Friday, April 13, with Mark Herzlich, Bill Rodgers and Karen Smyers.



So, I ask you this......
What is YOUR strong?

Hello...from Charlotte!

Caption contest....
"Campy, did you do this?"



Right now we are in beautiful Charlotte, NC - one of my most favorite places!
In just a few hours, Karel will be racing with the BIG BOYS at the Presbyterian Hospital Invitational Criterium. For those who ride their bikes for a day-job, they will be racing for a HUGE prize purse of $50,000! Karel is hoping for a finish after 50-miles of crit racing in downtown Charlotte tonight at 7:30pm. Two-hours of suffering on a crazy tough course. If Karel wins some gas money, that's would be icing on the cake but I know he will take a finish as this race has been on his bucket list for the past few years.



http://www.charlottecriterium.org/

After a 6-hour drive (I mean 9 hours all thanks to sprink breaker traffic congestion, errr) we arrived to our good friend's house (Christi) who will be participating in her 8th Boston marathon on Monday! She has raced every year since 2004....so excited for her streak! Campy played with her dog Milo (more like Campy running circles around Milo) and we eventually made our way to bed.

Sleeping in felt wonderful. I took my time with a large list of emails that I didn't get to on Fri thanks to a busy day at Baptist South, followed by our trip. Around 9am, I headed out for a "bonus" run on the trails by Christi's house. I finished all my workouts for the week on Tues, Wed, Thurs and Fri (including two longish bricks on Wed/Thurs) because I wanted to leave this weekend FREE of any "structured training". I use to be the type who had to stick to my schedule wherever I went but now, I don't really enjoy "training" while traveling - unless it is the purpose of my trip. I find that when I travel, I really enjoy taking a break from structure. Certainly, I love exercising and seeing new sights but I'd rather go for a bonus run because it feels great rather than abiding my specific zones or intervals or feeling the need to travel with my bike or find a pool. Even if I didn't have the flexibility this week to change up my routine, I still wanted to enjoy myself this weekend and I certainly know that missing 2 "long" workouts would not affect my fitness. If anything, it is always nice to take a break and rest the body when it doesn't expect it.

I ran 6.5 easy miles on the trail (average pace 7:43 min/mile) and it felt amazing. I felt so free and despite having my music (radio on my nano), I made sure to listen to the sounds of nature. I love hearing my feet on gravel and on the paved trails..it is so peaceful to just move the body and feel so free.

After my effortless run (yes - it was just one of those runs...totally could have kept going but didn't need to prove anything to myself) I got Campy back at the house and he took me on 1.5 miles (about) with a few walk breakfs in between. I suppsoe the hills here in NC pooped out my little man....



After a refreshing smoothie and my ritual butt-rolling (piriformis) with my Trigger point ball on the wall (much better than on the floor), Karel came back from his warm-up ride and we headed downtown Charlotte (about 9 miles away) to pick up his number and check out the course.

This place is amazingly beautiful...can't wait until tonight!










*A big congrats to the Gearlink Cycling Team on some great performances at St. Augustine VeloFest!

Don't want to wait for my race report on Karel's crit??? Be sure to LIKE trimarni coaching and nutrition on facebook for quick results after his race!

Product Review

I LOVE this hoodie! So comfortable!
Product Review

What an EVENT at Trek Bicycle Store of Jacksonville!!

Free samples, free food, free "secret" tips from Pro triathlete Dirk Bockel (4th at the 2011 Ironman World Championship), free fun and the kick off to the Trek Nationwide Trek Sale! (April 12-16).

Dirk lives in St. Augustine when he and his wife are not traveling the world as he trains and races as a professional athlete. Dirk is a respectable, down-to-earth guy who is honest, funny and incredibly talented. Dirk answered lots of questions, from everything to his race tactics at the Ironman World Championships, his plan of action (and thoughts) of Lance Armstrong racing as a professional triathlete in 70.3 and Ironman distances, his structure with training, his typical pre race foods and the biggest take-home message....the best advice he was ever given....
(to the best of my memory as stated by Dirk)

"Always have fun. If I was just in it for the money, I wouldn't last long in this sport. This is my profession but I turned my hobby into a job. I still struggle with motivation and getting out the door sometimes, just like everyone else. That is why I find it important to train with others and to change up the routine like traveling or going to training camps. I can train at 9am but for most people, this is your hobby. You get up at 4:30, work 8 or 10 hours a day and still squeeze in another workout and time with family. You have to always have fun."

Totally agree, Dirk! Focus on the now, don't compare yourself to what you were in years past or how you use to train. Make the most of your life now, find the balance and the fun will come and drive you to reach your goals.







Karel stayed busy in the late afternoon, prior to the event, as he has a new job....


....make sure Dirk's bike is always safe and tuned-up when he is in Jacksonville and of course, race-ready when he is about leave for a race. Just like many of you all, Dirk may likely need Karel's number on speed-dial as we all love our bike mechanics, especially for a last-minute question or tune-up.
Although I may be a bit biased, Dirk picked the BEST bike mechanic in Florida to work on this bike!



No pressure, Karel!