contact us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right.


Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Interval Tuesday!!!

Marni Sumbal



Another tough Tuesday of intervals. Yes, I woke up at 6am so that I could kick my butt only for YOU (my blog readers) to read about my pain. Once again, the heart was pounding, I could barely see straight and my breathing was so loud that all the walkers on the trail were starring at me. But all I could think about was pushing hard for my oh-so-fast, get it done, it goes by so fast, oh it hurts interval tuesday workout. I got one email in before I headed out for my run as I drank my coffee. I had my amino acid powder in about 6 ounces of water and I was ready for my run. I walked to the end of the street and started my stop watch. 10 min warm-up as usual but I really had to stay focused. Perhaps the Iron Girl 10K + 3.2 mile run home on sat, in addition to the 62 windy ride along the water I did on sun wanted to get the best of me. But NO! There is no stopping me on my interval tuesday. I extended my 10 min warm-up to 15 minutes and reminded myself of my set today (which I thought of last night in 7-10pm global marketing class, before I took an exam). The wind was blowing at me so I knew the first part of my set was going to be tough. On the way home, even with the wind at my back, it was even tougher. I started pushing harder and I wasn't ready to slow down until the set was over. Here is the set today: 15 min warm-up, 4 x Main Set: 3 min @ 10K pace with 1 min jog, 3 x 1 min. @ 5K pace with 30 sec jog. 10 min cool-down This was a tough morning because I am thinking about my first tri of the season on sat. It is a 4 mile run which is just perfect for me. Just long enough to get my rhythm without feeling like the race is over before I start feeling good. I am started to lengthen the intervals because I'm a little over a month away from Ironman Florida 70.3 and I am ready to run my heart out for 13.1 miles at that race. As I mentioned, the first two sets were ok but I felt it more in my legs than anything. My GI system was telling me that i needed to go to the bathroom so I made a quick stop at the McD's at my turn around. I mean...out of all places for me to go to the bathroom I have to go to the McDonald's!! Vegetarian, athlete, sweaty 25-year old and I have all the old guys trying to talk to me when I walk in to the place. Oh jeez..of course i have to be nice and tell them that I am training for a race to validate coming into the McD's and Only using the restroom. My dad will get a kick out of this because he thinks i secretly eat Big Mac's when I tell him I make bathroom stops at McD's. Alright, I do like the parfaits but not this morning. Back to my run and I was heading home. I took a quick glance at my watch and noticed that I ran about .3-.5 miles longer than last week in the same amount of time. Now on the way home i picked up the pace with the wind at my back. Now the heart was pounding, breathing was heavy and I was looking forward to the 1 min. walk I gave myself after every set. I kept telling myself..."Ok body...if you work hard for the 8 1/2 min. set you get to walk" Oh the walk felt so good but my 1 min walk could have easily been a 2 or 3 min walk before the last set. I was hurting all over. I pushed hard for the last set and stayed focused. My out and back came to about 7.5 miles in 57 minutes, incluiding my warm-up and warm-down jog. What a great morning and I finished with core exercises on my ball. I provided a nice sweaty picture of my convincing look that I enjoyed my morning workout. Oh, and my smoothie post-workout was amazing. So now I will study for my big biology exam (which is tomorrow) and then head to my bio lab at 2-5. Afternoon swim is going to feel great today!