Trimarni Coaching and Nutrition

This week has been a success in terms of training. Monday was the "official" start date of my Kona training and with 14 weeks to go, I have a lot of work to do. While I love pushing hard and seeing performance gains, I have always kept the same IM goals with my training. 1) Balance 2) Quality 3) Reduce risk for injury 4) Focus speed, endurance, power and strength - not volume 5) Save my best effort for race day Through these 5 goals, I reduce the chance for illness/sickness, I welcome my 2 week taper without feeling overtrained and I arrive to the starting line ready to put my training to the test. While last Monday may have been the first day of my Kona training, there were no crazy workouts like 5+ hour rides or 2+ hour runs. Karel (who designs my weekly schedule as well as giving me bike-specific sets...I coach myself for swim and run workouts) is always careful to work backward from race day and progress in a way that allows me to adapt to the physiological demands placed...

It's Friday and I love my new credentials behind my name. I will never forget the hard work that was put forth in order to become Marni Sumbal, MS, RD and I am enjoying every day and the emails, questions and comments that come my way. I recently accepted a PRN position at Baptist Beaches Hospital and I am really looking forward to learning more in the acute care setting, specifically dealing with the clinical side of dietetics. While the position doesn't provide me with a lot of weekly hours, I am very blessed that I was given the opportunity to interview (prior to becoming a RD) and get accepted for the job (after I passed my exam) as there are very few open job positions in the Jacksonville, FL area. I found this quote today and thought it was very appropriate: “We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather of recognizing and appreciating what we do have.” I had two triathletes contact me for questions regar...

"Nothing is particularly hard if you divide it into small jobs." Henry Ford Life is all about the journey....I suppose this is my motto and the way I want to live my life. While many people want results immediately, I love putting together all the little pieces in order to create the big picture. Not only do you discover amazing things about yourself when you work towards an end goal but you learn how to live a more balanced life. Sometimes there is no end goal but you welcome a new outlook on life at every stage in the journey. For every day we are making choices that impact tomorrow and the future. Last night I attended the monthly Hammerhead Triathlon Club meeting and listened to a talk on Total Immersion (TI). Familiar with the concept, it was interesting to hear a certified coach discuss the results of TI and how athletes and new swimmers are benefiting from the program. From the website (http://www.totalimmersion.net) TI teaches you to swim with the effort...

One of the many wonderful aspects of being active is enjoying your passion with others. Alongside the occasional suffering and sweat-dripping, challenging workouts/exercises, there is nothing I love more than meeting people who share my enjoyment for health and fitness. While not everyone I meet is an athlete, I believe that you don't have to be an athlete and "train" in order to live a fun and healthful life. For you must respect your body, listen to it, feed it with quality nutrients and keep it moving....It'll thank you in a big way throughout the aging process. Meeting people is one thing but I love getting to know people. A while back I met Veronica at a cycling event (while watching Karel). She was training for the 2010 Great Floridian Ironman Triathlon and we got to talking about training and nutrition. I could feel her passion for nutrition and we both shared a common interest. In her words, she enjoys "the benefits of eating the right foods to...

I found this drink super refreshing after my 84 mile bike + 3 mile (2.3 solo miles + .8 Campy mile) run on Sunday (preceding my whey protein milk, yogurt and fruit smoothie topped with cereal). I filled a glass with crushed ice and water and added a squirt of lime juice as well as watermelon, blueberries and strawberries. It was perfect after my workout and I used it to help cool myself as I stretched out my hips in my backyard on my yoga mat. I think we would all agree that it's getting warm outside....more like it's really HOT and HUMID! My latest article from Irongirl.com could not have come at a more appropriate time. July is super hot for most of us around the US and we still have to see what August will bring for us active individuals. I am always excited to share my articles with my blog readers and for the first time...I could not be more excited to see the "RD" behind my name. Three years and a lot of hard work, time and money....those two letters are even m...

Last night I had a friend over in our new place and couldn't wait to prepare a yummy summer dinner, in honor of fourth of July. During the Beaches Lodge group ride on Sat, I was craving Watermelon. 53 miles later...still craving a juicy watermelon. I just LOVE summer fruits! Many of my TriMarni creations come to me while training, usually second to listening to what my body is craving. I suppose the TriMarni recipes comes to me while swimming because my inner fish causes me to zone out every time I swim. After my bike ride, I had 4 VERY hot and humid running miles to dream up a watermelon creation for Karel and my friend Nicole. Watermelon Salad!!! I looked on the internet for some recipes. I rarely follow recipes but I often get inspired by what I see either on TV, in ads, in restaurant and in cookbooks. I hope you enjoy my Red, White and Blue inspired dessert (great idea Nicole!!) as well as my Watermelon Salad and Fresh Bean Salad. Watermelon Salad Watermelon - cubed Lime juice ...