Trimarni Coaching and Nutrition

Thanks for all the emails from my concerned blog readers. My injury is almost gone and with only 1 day off, I'm proud to say that I was not a stubborn, silly athlete...speaking of the athlete I was in the past. You know how it is...you never know how much is too much and you feel like you can just "get through it" and then after the workout you will rest. Or, you think that training through an injury will be ok for a few days and then you can rest. Haven't figured out how that one works but we have all done it. Well, for the past year I refused to "get through" any workouts. I believe that my fitness will be my only limiter when I train. No injuries, no nutrition problems. This means that it is only up to a good training schedule to push me to my limits and help me get stronger and faster. Up until a week ago, all was working well. I know that everyone is different. The root of my injury may be completely different than another person's injury, even with...

I always hear that athletes get bored with the same meals. Athlete or not, it is easy to get bored with pasta. Some people say they can never get bored of pasta but having the same "go-to" meal every night can become tiresome. If anything, you want to look forward to a meal..especially when it has new flavors from new ingredients. However, as simple as it is to prepare and totally affordable for any size family and/or budget, you can only eat so much pasta. On Sun night Karel and I went over to Katrine's house for dinner. Not sure why it is but all of my close triathlon friends want to re-pay Karel for his bike tech work, with food. I guess that isn't a bad thing. He occasionally brings home beer or wine from his regular customers (what a lucky guy!) but other times, good work = good food. I know I'm not the only one who keeps the Trek store in business but I love sending my tri-friends to Karel for all of their bike needs....and desires :) In May, Libby (who plac...

I wish I was blogging about the 18 mile run that was planned for sat or the 5 1/2 hr bike + 35 min run planned for today. However, I didn't feel like myself on Fri and because of it I turned into one smart, yet freaked out athlete. After my workout on Thurs (easy run + bike) I spent the morning at the Palm Gardens Long-term care facility. My first experience with long-term care dietetics. For my medical therapy dietetic course we are required to volunteer time with a dietitian. I have the best RD to observe and I learned so much in just the first day! Later in the day I was on the computer (as usual) but by dinner time, I was feeling really sore in my back. I felt like I couldn't get comfortable when I sat at the computer and I knew my old shoes were not helping when I walked with campy. Katrine, Laura and I planned to run on the treadmill for 2-3 easy miles before swimming at 6am. I was really looking forward to swimming because our set was over 4500 and I couldn't wait to...

I haven't been in the mood for pancakes after my long workouts for the past two months. Possibly due to 100-degree 5+ hour workouts. Last week I made pancakes for dinner. Why??? I couldn't think of any reason why not. Health carbs, protein and fat......looks like one healthy and balanced meal that you can't feel guilty about! Enjoy! Ingredients: 1 cup whole wheat pancake mix (just add water) or buttermilk (just add water) 1/3 cup instant oats Handful raisins Handful chopped nuts Handful sesame seeds Blueberries 1 egg 1/2 tbsp. cinnamon 1 tsp vanilla 1/2 cup milk 1/4 cup - 1/2 cup water Non-stick spray 1. Combine pancake mix, oats and nuts in a large mixing bowl. Stir well. 2. Add egg, vanilla and milk. Mix together. Slowly add water until the batter drips off your mixing utensil. 3. Add blueberries and cinnamon and mix well. 4. On a low-medium heat skillet, spray 3-4 squirts non stick spray. Pour a few big spoonfuls batter on plate to make medium-sized pancakes. Cook for 2-...

Check out my latest article on IronGirl.com by subscribing to the FREE Newsletter. Staying motivated with your exercise routine -Marni Rakes-Sumbal, M.S. Your alarm goes off at 5:30 a.m. For the past 5 days, without hesitation, you got out of bed, put on your running shorts and headed to gym for a quality workout. But today, however, you are in a slump and you are frustrated. No motivation to exercise. You think to yourself, all of that Iron Girl training down the drain. Not to worry! Even the most dedicated athletes, professional or not, has his/her good and bad days. Maybe you are bored with routine, stressed from work or tired from trying to squeeze in 36 hours into a 24 hour day. Whatever the reason, use the following tips to stay motivated with your old or new exercise routine. 1. Set realistic and practical, short term and long term goals. Ex. Short term - Walk 2 miles a day, at least 4 days a week for the next 3 weeks. Do 100 crunches a day, first thing in the morning f...

Where do I begin? I've experienced my first Ironman, I've done the Ironman World Championships and I've done the Boston Marathon.....Nothing compares to the Iron Girl experience and I will remember this race for the rest of my life. Katrine and I left Jacksonville around 10am on Friday. We started the day with a good 3000 swim at 6am and then it was time to finish up the packing and hit the road. We hit traffic outside Atlanta and nearly pulled our hair out but we made it to our hotel all in one piece. After unloading out stuff we headed to Ruby Tuesdays for dinner. I couldn't wait to see Wes (http://www.codegeekstail.com) and catch up from the past year. We met last year (with his awesome wife Dee Dee) when Kate Weaver and I were in Lake Lanier for IG Atlanta '08 but because of blogging, it was like we had just talked the other day. The salad bar was delicious and it was off to bed around 9:30pm. Katrine and I headed out around 7:15am for a little race warm-up. We ...

Heading to Lake Lanier, GA for Iron Girl Atlanta!!