Trimarni Coaching and Nutrition

Does your life give you reason to smile everyday? With the off-season in full force, I was excited to get on my bike today for the group ride in Nocatee. I suppose my bike was a bit lonely for the past week since I haven't ridden it since last Saturday but all is good because I am enjoying the needed break from structured training. Also, after a well deserved almost two week break from running I'm using this time to work on my HR control, pacing and form/efficiency with running as I gear up for a fall half marathon, which will ultimately help me out at Lake Placid next year for the Ironman. The morning started out cool which was pleasant. Karel was a bit speedy for his warm-up, likely because he is peaking at the right time before he does Rev3 Florida Half Iron next weekend. I am looking forward to watching him race his second half ironman distance for he is continuing to get stronger on the run and his swim training is really paying off. He's still crazy fast on the ...

  Run this am: 2 mile warm-up. Main set 4 x 1 miles descending (staying in Z3 - 7 min/mile, 6:58 min/mile, 6:48 min/mile, 6:43 min/mile), 1 mile cool down + 1 mile campy run After all that work to prep for the races I did this past season, I am fully enjoying the off season. Around  an hour a day of exercise, whatever I feel like doing. I am finding myself running, strength training (mostly hips and core) and swimming, more than biking during the week but I am giving my legs some excitement on the weekends with a fast group ride on Sat and cruising around on Sunday. No set schedule or training plan and it is just what my body deserves. I took about 10 days of no running post Branson 70.3, followed by 2 full weeks of on and off exercise (45-60 min) to allow for proper recovery. I am gearing up for a half marathon sometime Nov/Dec but haven't decided which one yet so right now I am just throwing in a few 1/2 - 1 miles repeaters w/ 1-2 min walk recoveries to keep...

2004 - first triathlon (sprint) April 2012 - Iron Girl Clearwater - Overall winner September 23rd, 2012 Branson 70.3 - 1st amateur female     I don't need my mental coach (and friend) Gloria to confirm that I have a type A personality. "Type A individuals tend to be very competitive and self-critical. They strive toward goals without feeling a sense of joy in their efforts or accomplishments." I think many active individuals (runners, triathletes) would feel comfortable using the title "type A" at times when it comes to training, racing, the diet, work and life. However, I feel over the past few years, I have learned to become a more relaxed type A. In other words, this is what I try to be less of on a daily basis...... "Type A personalities experience a constant sense of urgency: Type A people seem to be in a constant struggle against the clock. Often, they quickly become impatient with delays and unproductive time, schedule c...

  Two of my passions in life are public speaking and writing. Recently, I had the opportunity to speak to a room full of women, wanting to learn how to eat better to improve cardiovascular health. Baptist Heart Wise is a program that was recently created by Dr. Rama. The program is a comprehensive prevention program addressing the unique cardiovascular needs of women at every stage of life. A leading edge program designed by women who are experts in women’s cardiovascular care, HeartWise connects women across North Florida to the medical services, information and resources you need to maintain a heart-healthy lifestyle. For less than $130, you can get screened to know your numbers, learn how to eat heart- healthy in a 2-hour nutrition lecture (incorporating the Heart Wise Eating plan) and get a fitness assessment to get the body more active. Talk about the truth in "Prevention is cheaper than medicine." What I love so much about this program is that it is everyt...

    Likely, the most sedentary day of the past year, after a 45 min run + 2 hour group ride, I was glued to my computer from noon until 10pm. Then, I woke up at 4:10am to head to Amelia Island to support Karel (who was working pre-race bike support for  Trek jax ) and I was stuck to my iphone to watch the final finishers.   Karel saved the day for many triathletes this morning at the DRC Atlantic Coast Triathlon. Flat tires, cassette issues, brake issues, saddle issues, etc. You name it, Karel was there to solve the problem and relieve the worries from many newbie triathletes. Someone was a bit tired due to missing his morning nap. He struggled to keep his eyes open but made sure to give a few barks to cheer for the athletes.   We had a big crew from Jacksonville, FL participating in the Ironman World Championships yesterday and everyone finished! Watching and cheering for friends (many who I have never met) from around the globe wa...