Trimarni Coaching and Nutrition

The alarm went off at 4:35am. I was a bit tired but it was good that I taped idol and made myself get into bed at 9:15am. It didn't take Karel too long to get into bed and hit the sack. I use to think it was pathetic that we went to bed so early but I think sleep is so important to training that is should never be overlooked. Ok, so maybe 9:15pm is a bit early but usually I'm in bed before 10pm. I got myself ready for my spin class while my coffee was warming and I was out the door at 4:55am. My spin class was phenomenol today..not because of me teaching it but because my students were absolutely on fire today. We were sweating by warm-up and even with the two fans going we looked like we had just biked outside in mid-afternoon..we were toasted! After a 5-6 minute warm-up of spinning the legs and getting out of the saddle for some running in position 2 (hands on the bar right in front of you with your body over the saddle, position three hands on the side handlebars with chest ...

For the last two years i have been doing brick interval workouts on tuesdays. When I was training for IMFL in 06 I took a 45 min spin class and then jumped on the treadmill for a speed workout (usually 45 min-1 hour). Last year when I was training for Kona I did an hour swim and then ran either outside or on the treadmill. Now it is 2008 and I am still doing intervals but I have decided to run first, then swim. Now that I am back and enjoying the process of getting back speed (I love to push myself and feel the burn!) I live for Interval Tuesdays. One thing I like about doing intervals on tuesday is that I feel fresh after having Monday as my "recovery day". I usually do something active on mondays (swim, bike or walk..no running) but I just do whatever I feel like. If I want to just rest and not do anything, then I just do nothing. I don't like to say "off" day but rather an active "recovery" day is what works best for me. I'm sure others can unde...

On Friday morning I did my long swim of the week (A new part of my training) and swam a 4000. I felt great and it went by fast because I was accompanied by a group of fast guys for the first hour and therefore I was pushed for the first 3100. On saturday morning I was up around 6am and decided to run/swim for my sat. morning workout. In order to be sure I swam after the run I needed to be at the Y so I wouldn't skip out. It's tough to finish a workout at home and then drive somewhere else to do another workout...I have discipline but not that much on a sat after a long run. I jumped on the treadmill and 7 and the plan was 10 miles (yes Jen H. all on the treadmill and I only read 1 magazine!!). I walked the first 5 minutes and then started running. I had my lucky shorts on (always have good workouts in them) and the entire run felt great. I wouldn't say effortless but I felt really strong and I was doing a few interval sets at 8mph. Again, I felt like I could pick up the pac...