Trimarni Coaching and Nutrition

4:45am - time to start the day! Although we woke up early without an alarm, it was a restful night with 8 hours of good sleep. The great part about waking up early here in Kona and being on Hawaiin time (6 hours behind EST) is being able to get some work done before the sun comes up. After a little bit of work on the computer, a phone call to an athlete and a pre-workout snack (and coffee), Karel and I were ready for our morning workout. We first started with a 45 minute very EZ spin on the run course so that Karel could see the out and back section on Ali'i drive and then we grabbed our run gear in the condo and dropped off our bikes and did a short dynamic warm-up in our parking lot. We walked to Ali'i drive and started our run.  We warmed up together (well kinda together - me running a bit behind Karel) with 30 minutes of running w/ 30 sec walk each mile. After the warm-up, we turned around and started the main set. MS: 4 x 5 min (desc 1-4) w/ 15 sec walk in bet

My dad had this incredible way of making the best of every situation. I really looked up to my dad because he lived a very positive life despite the many obstacles that he had overcome in all years of his life. He was always happy and smiling. He taught me that no matter how hard something may be in life, nothing feels better than finishing something that you start. I commend my dad for never giving up on his 10 month fight with cancer. My dad was incredibly fit and healthy but he had an amazing new amount of strength since his first day of being diagnosed with an incurable type of cancer. I wish so badly that my dad could have crossed his finish line to be a cancer survivor and more so, to live life with me today. But I know he really gave a strong effort despite all the obstacles that he faced from June 2013 until May 28 th , 2014. It’s very bitter sweet that our 2014 triathlon season ended on a high note because our past year was not without adversity. The soreness, ac