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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

There's no more playing around here. Time to get into serious training mode. Disney 70.3 is in 19 days and it's all about breaking 5 hours. Good eating, enough sleep, no stress after wed..I must focus on this race. Well, in addition to the 50-million other things I am doing to keep me busy, I'm really amazed of how well I have improved with my training since Kona. Actually, I'm mostly impressed on how I actually healed myself and kept sane while I was painfully walking, slowly running at 6.4mph and then somewhat biking from November until January. But....all is good and here we go. Time for interval Tuesday!
4:43am time to get up. Coffee, check email, out the door.
5:30am in the water. With a final last night (100% on my global marketing final...wahoo!! Those grades don't come in my biology class, unfortunately :( ) and no finals today (2 tomorrow) I decided to join my early morning swimmers at the Palm Harbor Y. About 20 or so people and wow, did i miss swimming with everyone. I gave up the early morning swims on tues/thurs (changed them to mon, tues, fri around 7am) because I was too tired from my mon and wed night classes. I was so happy to be in the water and I pushed it hard this morning. One of my best sets...and oh, my lats!
SWIM 5:30-6:30
10x100 warm-up w/ 15 sec rest
5 x 100 kick on 1:30 w/ fins (I didn't have fins, so 10-beat kick for me and I didn't make a cycle, so I just kicked until everyone was finished)
Main set: 10 x 100 on 1:30 for me and Dave (who I swam with in a lane). I was rocking the 100's at 1:19 for the first 5 and then I got the Ironman boost and pulled out 1:16's for the last 5.
Last set: 4 x 50's on :50. All-out!
Warm-down and it totaled 2900.
Time for the treadmill....
6:50am - Interval run
10 min warm-up at 7.3 mph
Main set: 8 x 4 min at 8.5 mph (7:03 min mile) w/ 1 min recovery jog at 7.8 mph
Warm-down 5-8 minutes (walk/jog)
Total:7.8 miles
WOOOOWWWW...this set got me. I forgot to mention that Mon. morning I trained since I didn't do a real workout on sun. I ran 10 miles and biked 20 and told myself if I tried to run on tues and I started to ache, then I would not risk hurting myself for an interval workout. Well, all was good and my legs felt fine but it was a tough workout. Each 4 minute interval came to about .6 miles and after the first 4 I had to convince myself to keep going. I had my friend Tony running next to me and he said he would do the last 4 with me. Even at his 7.5 mph pace, it was great to "run" with someone. We kept each other going with encouraging words and I happily gave the reminder "1 minute to go..we can do it!" When I'm tired during a race, I like to tell myself I can rest when the race is over, but I am the one who decides when the race is over. Therefore, I must keep going if I can mentally convince myself that i can take it. I felt the pace was good, not too fast and believe me, not too slow!!! It was just right that I felt a burn but I wasn't crossing the lactate threshold. Therefore, I knew I could clear lactate in the rest period and produce enough during the set to handle it. At that length of interval, pushing too hard over a threshold is very depleting and if I didn't properly pace myself I wouldn't make it to 8. And lastly, I knew this set was hard when after the 3rd interval I find myself looking down at the treadmill clock when my body starts to hurt. In a 1 or 2 minute interval, 15-30 seconds more isn't a problem. But when you look at the clock when you hurt, it is oh so hard to know you have 2 1/2 more minutes!!! Yes, I looked every time at 2:30 into my interval....but I kept my form and just saw myself at the Disney finish line.
Well, there we are...another interval Tuesday. Only a few more weeks left to go ....