Trimarni Coaching and Nutrition

Wow - time sure does fly! I can't believe that we raced Ironman Austria in Klagenfurt just under 4 weeks ago and now we are gearing up for a half ironman distance triathlon in Prague!! With only one more sleep until the race, here are some details if you'd like to know more about Challenge Prague. Marni: Bib 115 Karel: Bib 641 Race information: Click HERE. Facebook page: Click HERE. Start time: 12:05pm CEST - Marni (Female wave) 12:25pm CEST - Karel (Male 35-45 wave) My only race goal is to try to cross that finish line without Karel passing me on the run.  Distance: 1.2 mile swim/56 mile bike/13.1 mile run Course: Click HERE. Transition area: Strelecky island (Prague) Swim: River Vltava Bike: 2 loops, closed course, ~2300 feet Run: 4 loops, ~300 feet Predicted race day weather: High 89 degrees Fahrenheit (start time ~85 degrees) Water temperature: ~63 degrees Fahrenheit Results: Live Results: Click HERE Finisher results:  Click HE...

This is me, smiling, suffering and doing my definition of "sprinting" downhill to the Reedy River 10K finish line in downtown Greenville. This is Bernhard Heulmanns who pushed me for the last .5 miles. I have never met Bernhard and only know his name because I looked him up after Pace Magazine tagged this picture of me and him on Facebook but I am grateful for his push because that's what I love about racing.  What a challenging course for a 10K! 720 feet elevation gain! With every up and downhill (especially the final long climb to main street) and sharp turn, I could feel my training paying off. Triathlon training, that is.  Standing at the start line of a running race can be a humbling experience. No taper, plenty of swimming, strength training, running and cycling training occurred over the 5 days leading up to the race and the uncomfortable "unknown" of what my body was capable of without having any planned speed work in my training plan this...

The last 2.5-3 miles into town on East End Road finish the bike portion on the left side of the road, with the runners on the right. The last few miles of the bike portion of an endurance triathlon are always filled with a mix of emotions for most triathletes with questions of how the legs will feel when the hit the pavement for the first time in x-hours as well as thoughts of overall energy and fatigue. There’s a lot of thinking ahead (how will I feel at x-miles in the run) and many times, not much reflecting. I found myself in a state of reflection, thinking back to the last 57.2 miles that my body has taken me on. Although my swim was not that “fast” for me, it was comparable to the top girls in my age group. I had no regrets as to how I biked the St. Croix 70.3 course for I respected the course and this distance enough to not overbike in St. Croix. My legs were relatively tired but I was anxious to run. As I found myself easing up on the bike while watching the runners, I trie...

  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...

  HELLO!! We made it safe and sound. What a smooth trip to Branson Missouri.     Like always, it's hard to leave my furry best friend. I am fairly certain he has perfected his sad face to make is super duper hard to leave him.   But not to worry, Campy was the best helper in getting me race ready. Not only did he help me finish most of my runs during my training but he made sure I didn't forget anything before the race.     Mom, are you sure you aren't forgetting anyone??   At the Trek store, helping Karel pack up our bikes. Waiting a patiently to see if we will pack any of his toys.   To avoid a super early commute Friday morning, we headed to Orlando on Thurs evening for a good night sleep. At 5:40am, we left our hotel to head to the Orlando airport. Although Jacksonville airport is closer than the 2-hour drive to Orlando, we ended up saving $200 each ticket to fly out of Orlando to Branson and on AirTran,...