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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

Filtering by Category: "campy"

2 weeks post IM KONA (recipes and pics)

Marni Sumbal

Wow - I can't believe it's been two weeks since IM KONA.

After a few days, the aches, burns and chaffing subsided and that was a sign that I was officially in my off-season...and  I'm totally enjoying every day of it! Three full weeks of no weight bearing activity (ex. no running, plyometrics, etc.), no workout structure and no alarms. There's plenty of time to catch up on house chores, be super creative in the kitchen, take longer walks with Campy and just give a little TLC for my awesome body for what it allowed me to do this summer. And to rest up for a very exciting season of destination races: St. Croix 70.3 (May), IM Austria (June), IMWI (July). There's a lot of work to do in the off season after my recovery period and I am really excited to set new goals and to enjoy another exciting year with my healthy body.



Just to recap the past few weeks, there have been no post-race blues, no guilty feelings about no structured activity (typically 30-60 min of working out a day - swim, elliptical, walking, core/hip work. I've only biked once on my road bike) and a lot of transitions with Trimarni Coaching and Nutrition. There will be many exciting announcements to come but in the mean time I have been working on new services, camps/clinics, discussing coaching with potential athletes (love working with athletes who love hard work and dreaming big!) and Karel now offering Retul fitting and his pre-race "valet" bike tune-up service (IMFL is around the corner and there are many bikes in Jax that are now faster thanks to Karel working his magic on them).

And to summarize the past two weeks in pictures, I must say that my life post Triathlon season doesn't look much different than the training for two Ironmans over the past 22 weeks. Triathlons are my lifestyle, not my life. I will never stop eating for health as I know the same foods that help reduce risk for disease also help to fuel my active lifestyle. 

Can't beat this fall weather! I love my Campy walks!

What a stud - IRON DOGGY!

Sauteed kale with olive oil, tossed in a skillet with a stir fry of corn, cooked quinoa, mushrooms and onions - topped with asiago cheese. Side of cottage cheese (Daisy Brand 2%) and pineapples.

Road bike spin followed by a shop at the farmers market. Not a bad problem to have a bag overflowing with seasonal fruits and veggies. 

Putting my farmers market finds to good use - rye bread with scrambled eggs and fresh strawberries and a side of sauteed kale, onions, garlic, red peppers. 

Thin roasted, crunchy potatoes (425 degrees, slice thin and toss in olive oil and season with salt/pepper and bake for 25-30 minutes or until golden brown) and a stir fry of quinoa, peas, tofu, tomatoes, chickpeas and mushrooms. 

Working at Baptist Medical Center South - I always leave with a better appreciation of my health and feeling so incredibly thankful that my body allows me to do what I choose to do with it. I also learn something new every time I see patient. Luckily, the day I worked last week wasn't filled with Cancer patients. Those days are always hard on my heart. 


Trimarni stew - broccoli, chickpeas, black beans, tofuy, garlic, onions, peppers, quinoa (or brown rice) + marinara sauce (about 1/2 - 1 cup) + water to meet consistency needs. Cook covered on low heat for 1 hour and plan for leftovers (they will taste great the next day).


Karel's Czech inspired egg salad - dill pickles, tomatoes, leeks, green pepper, eggs (hardboiled) and greek yogurt (0% Fage) on a bed of mixed greens. 

I spoke at 1st Place Sports as part of a panel of experts to a group of half marathon and marathon runners. My talk was on pre and during sport nutrition for training and racing. I gave away a lot of my special tips and suggestions and had lots of props. 

What a perfect combo for a snack (or pre dinner munchies) - cucumbers and feta cheese

Oh - SURPRISE! I got a new bike - thank you Karel!! 

.......Which means Trimarni and her one of a kind, custom paint job, is for sale! Email me if you are interested in the price and specs on the bike (Karel has kept this bike maintained since I got her with tune-ups at least every 2 weeks). 



And now - happy times are ahead. This weekend - Campy is taking his first trip to Miarmi for Miami 70.3 to watch Karel race and to cheer on all the amazing athletes (like Trimarni athlete Caitlin from Healthy Tipping Point) who is doing her first ever half Ironman!

After 12 weeks of working together - coach and athlete are reunited at last!


That bike (and the legs behind it) have the need for speed! 




I love making memories with these two!


Happy 5 year anniversary (10/26/08) Karel!! I can't wait to keep making memories with you (and Campy)


What a lucky doggy!



Great times in Miami! Can't wait for race day tomorrow! 



How we eat: The Sumbal's

Marni Sumbal

Every day we go to bed with happy tummy's  and wake up with a body that is energized and ready to train and have a great day. We owe it all to real food that fuels our active lifestyle and keeps our immune system healthy and our brain thinking clearly. 
No matter how many legs you have in the Sumbal house, we all love real food. 

I created the plant strong meal for Karel  (see below - my entire dinner) and he finished it off with Kuřecí řízek (chicken schnitzel) and local sourdough fresh bread. Nothing like European food that brings memories from home. 

So simple yet so delicious. Frozen mixed veggies with fresh mushrooms and sliced onions sautéed in olive oil with toasted quinoa and brown rice. I can't believe my 21 year plant strong diet is gearing me up for my seventh Ironman in 32 days. Yay for real food that makes my tummy and body happy.

And for my little furry child who is not a fan of any type of dog food (we've tried so many!), even Campy got a real food dinner tonight. He loved his Trimarni creation of boiled shredded chicken breast with mixed veggies, eggs and brown rice. (if you make your dog real food - please send me a recipe because Campy is a bit picky with his food and he would rather play outside than eat doggy food)


I wanted to share part of the lecture I gave to Wesleyan University in Macon, GA last week (Thursday). I absolutely love public speaking and having the opportunity to change lifestyles.
Sadly, my camera stopped working but I hope you enjoy the first part!
To conclude the part of my talk that was not recorded (the tip on developing a healthy relationship with food and the body), I find that many people do extreme things when they let a number on the scale run or ruin their day. Sure, the scale can be used wisely but many people use it irresponsibly. For I would never put Campy on a fast, a cleanse or a juice diet if he gained 5 lbs. I would never over exercise him or restrict his diet. So if it seems absolutely ridiculous for me to hypothetically do these things to Campy if he gained 5 lbs, why would you ever put your body through such extreme measures just because you are letting a household appliance determine your "health". Create a positive relationship with food and the body and stop using words like off limit, bad, fat, guilty, ugly, disgusting, gross, horrible, cheating and instead, give your body some credit for what it allows you to do on a daily basis such as getting you up in the morning, having a productive day, crossing finishing line and enjoying your one and only life. 




                             

Kona IM training update + yummy creations

Marni Sumbal


Wow - 45 days until the big day!! I'm so excited for my 3rd opportunity to race in the Ironman World Championship and I am incredibly grateful to my body for allowing me to have some awesome workouts so quickly after recovering from Ironman Lake Placid (IM #6). 

Last week was very challenging but I allowed myself plenty of rest so that the weekly volume wasn't so high that my immune system, motivation and body would suffer. 

Sunday was a mentally and physically tough workout thanks to Coach Karel for reminding me that you don't get very far without hard work....and you have to get faster before you go longer. 

Saturday: AM 4 hour bike + 45 min run (average pace ~8:15-8:20 min/mile) (brick)
Bike Main set: 
4 x 30 min @ 10-15 watts higher than IM pace w/ 4 min EZ in between

Nothing like a 2 hour and 16 minute main set to keep my mind focused. 

Monday was a day off (+ hip/core work and stretching). 

Tuesday: AM 1:45 bike (trainer) + 6 mile run (+ 1/2 mile campy run) (brick)
Bike:
Main set 3x's:
5 min @ Z4 watts, 10 min Z3, 5 min Z4
5 min EZ spinning
(another mentally and physically tough workout!)

6 mile run off the bike:
First mile steady, perceived effort 7 out of 10. walk 1 minute.
Main set: 4 x 1 miles at sub 7:30 min/mile pace (Half IM pace) w/ good form w/ 1 min walk in between
(7:22, 7:21, 7:12, 7:18 min/mile)
Cool down + Campy run

Wednesday: AM 1 hour swim + 1 hour run (brick)
Swim: 3100 yards
Main set: (with 1 minute rest in between each set)
4 x 200's w/ 20 sec rest (IM effort)
4 x 100's w/ 10 sec rest (olympic distance effort)
4 x 50s w/ 5 sec rest (fast)
4  25's w/ 5 sec rest (fast)

Run:
20 min warm-up (walk as needed to keep good form, slow pace)
Main set (20-60 minutes):
3 min @ marathon goal pace, 2 min @ half marathon goal pace. Straddle treadmill 30 sec, keep repeating until 1 hour.
Total 7 miles with warm-up//cool down 
Stretching + light hip/core work


Body and mind feel healthy and happy. No signs of being run-down, overtrained or injured and I love the balance of training with life. Just enough training stress for my body to adapt but not too much that my life would feel overwhelming with the upcoming IM. I'm looking forward to a bike-only workout tomorrow, long swim on Friday and a solid 3-day weekend of training with focus on intensity and moderate volume (and day off Tues). My first "long" ride after Placid will not occur until Sept 7th and that will be 5 hours. 

I love to keep my body and brain fueled on a daily basis, in addition to fueling before, during and after EVERY workout that I do. No ifs, ands or butts about it...I love to fuel my body when it is under the most physiological stress as my body doesn't need  "extra" fuel when I am sitting around in the evening after dinner from 7-bed (~9;30/10pm) and it rarely asks for it because it received adequate fuel when I want it to adapt to get stronger, faster and healthier. There is no time during my day that I restrict myself from food so I am consciously aware of when my body needs it the most.

Nutty Fruity Oats

                                   
Peaches
Raspberries
Blueberries
Apples
Raisins
Walnuts
Cashews
Sunflower seeds
Almonds
Flax seeds
1/2 cup oats
Water (no milk at work)
Cinnamon
~10g whey protein powder
(I used a little of everything)

Homemade 90-second popcorn
1/3 kernels in a brown bag and fold over twice and pop for 75-90 seconds.


Cabbage, edamame and quinoa stir fry
Karel's mom's cabbage recipe (steamed cabbage with seasonings)
Edamame (bagged, frozen)
Stir fry - mushrooms, onions, garlic in olive oil with toasted quinoa
(My picture doesn't look that pretty but me an my belly enjoyed it so I wanted to share the wonderful mix of flavors and color). 



Warning: DO NOT EAT this little delicious ball of cuteness. 





Quick update...

Marni Sumbal

A few updates since my mind and muscles have been staying busy lately....
 
 
Campy is still cute as ever...love those ears!

 
What a yummy creation! Grilled eggplant with mixed veggies (corn, onions, spinach) and  topped with grilled tempeh and pistachios. Delicious!

 
Karel just got a new toy! The Garmin 510 which replaced his Garmin 500 Edge. I love the edge on my bike but just hearing about the features of the 510, I'm hoping that with a few more yummy creations, I will have a 510 on my bike as well :)
What's great about the 510 is that the touchscreen Garmin 510  is compatible with your smartphone for instant uploads to Garmin Connect and live tracking. Once Karel plays around with it for a while, I will write a review on it.
 
 
Speaking of Karel, he joined thousands of runners (and 4 of my amazing Trimarni Coaching athletes) in Jacksonville for the Donna 26.2 Half and Full Marathon. Karel ran the half marathon and placed 9th overall male and 2nd age group!!! He had a PR and missed first age group by 3 seconds. Finishing time 1:21:37 (6:14 min/mile pace). Karel enjoyed running with the Elite marathon females for half of the race, on his way to run a 1:18 half marathon but the wind was tough and the last three miles, along with the bridge and sand throughout the race, made it a tough race for consistent efforts. However, Karel made sure no girl would "chick" him before the finish line. I guess Karel is really enjoying his new multisport lifestyle! Karel is incredibly talented but he also works hard. He trains and races very smart and hopefully I can get a race report about his race on this blog in the next few days. I'm so proud of him and all my amazing athletes..and all the runners who raced for a great cause!

 
A little social media......yay for 110% Play Harder for making it into this month's Fitness Magazine!



And I'm LOVING Oakley Women new ads! Are your comfortable sweating in your cute workout clothes? Oakley has stylish gear that is made for working out.
 
Also - need a good race-prep, 1 hour swim workout? Here's my workout, featured on Triathlete Magazine online:
Workout HERE

 
 
Time to go finish up my prep for my final segment with News4Jax and the Baptist HeartWise for Women program. I'm really excited to be part of this program and to see how Melanie has made some amazing changes in her overall health. I'll post the link when it is available online.

Happy 5th Birthday Campy!!

Marni Sumbal


Our life was changed four years ago. Campy came into our life and when I blogged about it (HERE) we never imagined that we would love him more and more, every day.

Every morning, Campy wakes up with energy and smiles, loving the opportunity to live another day. Come evening, Campy is thankful he had another day to make memories.

We are so lucky to have Campy as part of our family. It is a responsibility that I love and I couldn't imagine my life without him. Campy has taught us so many things in life, amazingly, without even saying a word.

Celebrating 4 amazing years with Campy has given me a huge appreciation for life and what it means to live life to the fullest. Not a day passes that I am not grateful for the opportunities I have been given, the memories I have made, the achievements I have worked hard for and the people in my life who love and support me. I smile everyday because I give myself many reasons to be happy and to enjoy the life I choose to live.

One of my favorite reasons, without  a doubt, is my 11 lb four-legged furry-one who has an endless amount of unconditional love to share with the world.

Happy Birthday Campy!!!

Here's to many more years of road trips, chasing birds in the sky, morning/afternoon/evening walks, campy miles, toy destruction's, sleeping in a king size bed (lucky dog!), enjoying food that "accidentally" falls to the floor when I cook, kisses, visiting your grandparents at the "resort", showing off your speed to the other doggies (and humans), sleeping in, sleeping pictures and living the best life ever!


 

 











 





 

Campy love

Marni Sumbal


I love animals and creatures - anything with a heart and a brain. I'll even take time after an IM to say hello to the doggies on the course (This is my friend, Jennifer S. dog, Ruby).

No special reason for this blog post except that I love Campy for all the happiness he gives us and the ability to remind us how precious life can be - and that it is way too short.















Medicine in a bowl

Marni Sumbal

First things first.



I was away from Campy for 5 Looong days and I can't stop taking pictures of this little ball of cuteness. I mean, seriously....does life get any sweeter?

Ok, on to a more fun note......FOOD!!!

Between the ISSN Sport Nutrition conference in Clearwater on June 22nd and 23rd in Clearwater Beach, FL, Napa for 5 days and then the Florida Dietetic Association Symposium on Tuesday July 3rd, I am ovewhelemed with info that my fingers can't keep up. One of the most enjoyable parts of being a professional in the field of health and wellness is learning new information - especially when it is ground-breaking, hot-off-the-press. But in the past 2 weeks, I have also enjoyed hearing information that I already know but more importantly, confirming my philosophy of food to fuel exercise and the lifestyle as well as how I choose to motivate, educate and inspire others. Certainly I am open to new things as I don't believe in a black or white -style of counseling/consulting/coaching but it is nice to have credible people to support my views on food and training. Of course, saying that they are "my" views is not true because I have learned from some of the best in the field and I believe in passing along this credible information to others.

I don't waste my time or energy on diet fads nor do I believe there is one way to live life. For if you are happy with how you are living your life, your health improves. And if your health improves, you are going to be happier. It's just that simple.

One of the biggest take-aways from the two conferences is my style of working with others. As you may (or may not know) I do not give meal plans or prescribe a specific style of eating. Plant-strong...absolutely. However, that's only the foundation of building the house. You still need to build supportive walls and decorate...that's where the fun begins.

I believe in a 3-step process of changing lifestyles.
1) Address behaviors - creating a positive environment and developing a healthy relationship with food.
2) Prioritize food for health - improve quality of life.
3) Sport nutrition - gain the competitive advantage by learning how to fuel for activity, recover faster and encourage optimal performance gains.

Each person is different but I still believe in a step-wise approach. For it is my responsibility to make sure a person has a  healthy relationship with food, much prior to addressing the limiters to a current sport nutrition fueling routine during a long workout. Additionally, if food-related behaviors are not positive, it would be difficult for me to suggest eating a more plant-strong diet if you don't like grocery shopping and you don't like to cook. With every behavior change, comes a new habit and with new habits come a new passion for life. It is only when you see yourself doing things that you thought weren't possible, yet make you feel amazing, you will strive for consistency in your new lifestyle routine.

Last night was a simple dinner. A salad.
But with simplicity came a bowl full of nutrients....or as I'd like to say, medicine.


When I was at the Culinary Institute of America - Greystone, I started my intro describing my philosophy of creating balance with diet and exercise and then I discussed my two seperate, yet similar points-of-view.

As an athlete, food is fuel. I eat so I can compete. I fuel so I can reach my goals. That's the bottom line. What's the point of achieving a lean body if I can't do anything with it?

But as a RD (clinical RD), food is my medicine. It nourishes my body, keeps me well and improves my quality of life.

If we could all treat food like a prescription, I think we'd all live a healthier lifestyle....that goes without saying.

For if you were prescribed x-pills to take a day to help you with x-problem, you would take them because you know those pills will help you (or in many cases - save your life). Take less, your body would suffer. Take more, you would be overdosing and harm may be done.

Without even considering the countless (I mean endless) nutrients found in whole foods (fruits, veggies, whole grains, legumes, nuts, seeds, oils) complimented with quality protein, you have a purpose and a reason to enjoy the food you are providing to your body.

And if you think I am not giving myself a prescription to eat dark chocolate on a daily basis....well, I'm glad you aren't the doctor of my body because we can write a prescription for anything - just recognize the purpose of how it will enhance your life. For in life, we should not live each day feeling guilty for our actions. You may regret a decision but it doesn't change your character or who you are. Time to move on and make for a better tomorrow (or perhaps, a better next hour).


I hope you enjoy my medicine in a bowl dinner. Light in the belly but heavy in nutrients. A perfect post-workout meal or a delicious bowl of color on a summer day. Enjoy!

Medicine in a bowl


Mixed greens
Tomatoes
Cucumbers
Red bell pepper
Sweet orange pepper
Purple onion
Raspberries
Blueberries
Cheeries
Strawberries
Sunflower seeds
Protein choice - Low fat cottage cheese (I recommend Daisybrand - lower in sodium than many cottage cheeses on the market and only 3 ingredients. I tried some at the FDA conference and it was delicious!)

For a dressing - I used orange juice (about 2 tbsp) which is rich in vitamin C and will help with absorption of non heme iron in the dark greens. It added a nice sweetness and tartness to the salad.


Hodge-Podge!

Marni Sumbal


First off, a huge congrats to anyone who raced this past week. I always want to make a BIG shout-out to all the Jacksonville, FL athletes who raced!! We have a super fast, strong and competitive group here in Jacksonville and with several podium finishes at NOLA 70.3 and several other notable accomplishments among athletes in the past few months of racing, I am so lucky to be part of such a BIG running and triathlon community here in Jacksonville. Way to go Jax athletes!!!

Well, it took 3 full day but I can finally roll my quads on the foam roller without screaming...too loud :) My piriformis (aka - butt) has been rolled with my TP massage ball at least 2-3 times a day (morning, late afternoon/early evening, before bed) to prevent any residual tightness/restrictions in my glutes. As for the rest of my recovery - loving it all besides not being able to walk down stairs at the hospital on Mon. Ok - maybe I did oddly love that a little bit. Monday was a day off as my main focus was on sleep which is always hard after a race. I was tossing and turning all night, too exhausted to fall asleep and then waking up every few hours during the night. By 4:15am I had enough and came downstairs to do some computer work. Campy has enjoyed his slow walks but he is craving a run, just like his mommy. But, we both know not to rush this process for I wouldn't gain anything out of a run right now and I will continue to respect my body as it heals and grows stronger. For I can do other things with my sore body, so to speed up the healing process, I swam 3000 yrds nice and easy on Tues (which I was more sore Tues than Mon) and on Wed, I did a few light hip exercises to loosen me up at the Y and followed that with a 4000 yrd swim (typically Wed yardage for me). Thursday - finally back on my bike as I have missed it so very much. This week is all about unstructured exercise - not "training". Just keep the body moving whether it is swim and bike or elliptical and walking. I will see how my body feels this weekend for my legs may want to run on Sat or Sun. Starting Monday....5 weeks until the Rock n RollMan Half Ironman in Macon, GA. This will be my third year racing this incredibly challenging and hot course and I will be racing in the Elite wave....certainly out of my comfort zone but that's racing.


I can't get enough of this little guy.....is it possible to have too many pics of Campy??

Dinner on Monday night.....YUM-O!
Tempeh Buitoni shells (Karel loves these) Broccoli Black beans (canned - rinsed and drained) Green pepper Artichokes (jar - rinsed and drained) Garlic Onions Sunflower oil
1. Cook tempeh in sunflower oil until slightly golden brown, on medium heat.
  2. Add cooked broccoli, green pepper, artichokes, onions and chopped garlic.
3. Cook beans until soft (1-2 minutes in microwave)
4. Assemble plate - eat up!

Here is a great video that was captured during my last Oakley Women product testing trip, in Laguna Beach.

 

And another great one on Oakley O form.....if you are an athlete, your choice of clothing is super important!



If you are in town, I'll be speaking at the upcoming Hammer Head Triathlon Club meeting on May 2nd (Wed) at 6:15pm at the Trek Bicycle Store (San Jose Location) - Check out my website, under the Recent News and Events section for the flyer. I have SO many raffle items (Oakley, 110%, CEP, Hammer) it is necessary that you come if you want to have a chance to win some amazing products from some of my favorite companies!

  I am so lucky to be in a profession where I can help people reach goals. It motivates me to "practice what I preach" but also to live a life that may inspire others. Over the past year, I have embraced the topics of intuitive and mindful eating. Particularly, have I learned a lot from my mentors at Preferred Nutrition, who specialize in a treating individuals with eating disorders, by using a team approach along side motivational interviewing. As a Registered Dietitian, I am required to keep up with my CEU's and in doing that, I enjoy watching webinars whenever possible. I try to find topics that are semi-familiar to me, that I can relate to or that I feel will help others. The past two webinars were incredible. The first one was on Intuitive eating and the second one was on Intuitive eating for diabetics. Absolutely life-changing - that is, if you want to try something so simple, that may change your life. Although I say simple, we all know that changing habits is hard. But it is strange that when you live a balanced life all while keeping a healthy relationship with food, exercise and the body, it feels good....almost un-natural considering that many people feel as if hunger, low blood sugar, fatigue, extreme soreness and pain (in any form) are expected when reaching body composition or performance goals. Um....I don't think so! How about feeling energized, healthy, happy and balanced with a new way of living life. In the last webinar, the presenter said something so incredible that will stick with me forever "It's OK to feel hungry. The idea is that when you finish eating, you should feel better than when you started." Those words are so beautiful, especially for those who commonly say "I shouldn't have eaten all that, I shouldn't have eaten that, I feel so full, I feel so bad now, I really messed up...." It's not about being perfect, make some progress with what you are doing by associating that "feeling" after you eat to the desire and want to change how you eat and most importantly, how you plan your meals and snacks to maintain stable blood sugar (eat when you are hungry or to prevent a dip in blood sugar) and to fuel and recover from activity (never neglect sport nutrition in order to control calories!). I invite you to check out these 10 principles on intuitive eating.

And lastly, I had the opportunity to contribute an article on the 110% Play Harder blog....feel free to check it out HERE as well as several other good reads.

Hello...from Charlotte!

Marni Sumbal

Caption contest....
"Campy, did you do this?"



Right now we are in beautiful Charlotte, NC - one of my most favorite places!
In just a few hours, Karel will be racing with the BIG BOYS at the Presbyterian Hospital Invitational Criterium. For those who ride their bikes for a day-job, they will be racing for a HUGE prize purse of $50,000! Karel is hoping for a finish after 50-miles of crit racing in downtown Charlotte tonight at 7:30pm. Two-hours of suffering on a crazy tough course. If Karel wins some gas money, that's would be icing on the cake but I know he will take a finish as this race has been on his bucket list for the past few years.



http://www.charlottecriterium.org/

After a 6-hour drive (I mean 9 hours all thanks to sprink breaker traffic congestion, errr) we arrived to our good friend's house (Christi) who will be participating in her 8th Boston marathon on Monday! She has raced every year since 2004....so excited for her streak! Campy played with her dog Milo (more like Campy running circles around Milo) and we eventually made our way to bed.

Sleeping in felt wonderful. I took my time with a large list of emails that I didn't get to on Fri thanks to a busy day at Baptist South, followed by our trip. Around 9am, I headed out for a "bonus" run on the trails by Christi's house. I finished all my workouts for the week on Tues, Wed, Thurs and Fri (including two longish bricks on Wed/Thurs) because I wanted to leave this weekend FREE of any "structured training". I use to be the type who had to stick to my schedule wherever I went but now, I don't really enjoy "training" while traveling - unless it is the purpose of my trip. I find that when I travel, I really enjoy taking a break from structure. Certainly, I love exercising and seeing new sights but I'd rather go for a bonus run because it feels great rather than abiding my specific zones or intervals or feeling the need to travel with my bike or find a pool. Even if I didn't have the flexibility this week to change up my routine, I still wanted to enjoy myself this weekend and I certainly know that missing 2 "long" workouts would not affect my fitness. If anything, it is always nice to take a break and rest the body when it doesn't expect it.

I ran 6.5 easy miles on the trail (average pace 7:43 min/mile) and it felt amazing. I felt so free and despite having my music (radio on my nano), I made sure to listen to the sounds of nature. I love hearing my feet on gravel and on the paved trails..it is so peaceful to just move the body and feel so free.

After my effortless run (yes - it was just one of those runs...totally could have kept going but didn't need to prove anything to myself) I got Campy back at the house and he took me on 1.5 miles (about) with a few walk breakfs in between. I suppsoe the hills here in NC pooped out my little man....



After a refreshing smoothie and my ritual butt-rolling (piriformis) with my Trigger point ball on the wall (much better than on the floor), Karel came back from his warm-up ride and we headed downtown Charlotte (about 9 miles away) to pick up his number and check out the course.

This place is amazingly beautiful...can't wait until tonight!










*A big congrats to the Gearlink Cycling Team on some great performances at St. Augustine VeloFest!

Don't want to wait for my race report on Karel's crit??? Be sure to LIKE trimarni coaching and nutrition on facebook for quick results after his race!

Campy on the mend

Marni Sumbal

What an eventful last few days....
On Thursday afternoon, I took Campy to the vet and the diagnosis was that he needed to get his anal glands expressed. Lovely.
Scared to put Campy under, I have been putting off getting his teeth professionally cleaned for the past year. I figured now is the best time as I fear putting it off too long would only hurt campy's health in the long run.
Of course, I asked all the important questions that any good doggy-mommy would ask "When can I pick him up, how long will he be under, can I bring a blanket for him?"

Combined with teeth cleaning and getting his anal glands expressed, Campy also had an ear infection that needed looking into as he is a bit too squirmy (even with a muzzle) and previous medications have not helped. Oh, we also decided to microchip him as well.

Poor Campy. He thought he was going for a car ride with Karel and instead he was going to that scary place that he would rather never see again.

I've recently been taking Campy to the Bartram Park Animal Hospital and the vet and techs are extremely nice. I like the feeling that they care about Campy almost as much as me...not possible for anyone to love campy more than I do.

Because of schedules on Fri, I went to the Y at 5am for strength and swim and headed straight to the hospital (I try to get there between 8 and 8:20am) at the beach. Karel rode the trainer and then took Campy around 9.
From 9-1 Karel and myself were just texting back and forth...missing our little furry one.

To keep me busy, aside from seeing some very interesting patients, I did another demo at the hospital for National Nutrition Month. This time it was on a plant-strong diet, demonstrating ways for individuals to eat more plant-based protein, thus more variety in the diet. This time around, I had very positive feedback. Perhaps because I never once mentioned the word "vegetarian" and like always, I never talk about bad or off-limit food. Therefore, I tried to express my excitement for many different options to increase protein in the diet, and even had a sheet showing how someone can consume 90grams of protein a day on a lacto-ovo vegetarian diet (but without those words of course).



Finally around 2pm as I was looking up charts for my patients, I heard from the vet. Campy was awake and in recovery. Phew...I called Karel and we couldn't wait to see him later.

I got off work around 4 and stopped by the grocery to pick up a few things (killing time that is....)
Finally, it was 5:30pm and I was allowed to pick up Campy.

The tech told me that campy would be tired, in a bit of pain and wouldn't be his normal self. Campy ran to me when he saw me and he was full of energy.
Well, that wore off fast. I guess anything to get him out of there, in his mind :)

Later that evening, Karel and I had an event at a new bike shop to attend and it was incredibly hard to leave campy.



Karel was super thoughtful and gave Campy a new "bear" (we refer all toys for campy as "bears"). Campy loves it.


So, what's a doggy mommy to do when Campy is in recovery mode...take pictures!!!
I just love this little guy...can't wait to get my running partner back!





Weekend catch-up and beany crockpot stew

Marni Sumbal

What a beautiful weekend! The weather forecasted rain all weekend and instead we received clouds, comfortable temps for training and a few sprinkles from the sky.
My 2 hr and 45 minute bike on Sat included a lot of wind and with every interval into the headwind, I gave my legs a little pep talk that I would be enjoying the tailwind in a matter of time. This week has been a fantastic recovery week with just enough of tempo work and "schedule" to keep my body fresh and recoverying without too much intensity. After the bike I went for a leisurely jog, monitoring my heart rate as I went by feel on the run. 4 miles later, Campy was ready for his part of the run...a quick sprint around the block. Unlike me, Campy is a born sprinter!

This morning the wind was once again howling so decided to do my 90 minute pre-run bike warm-up on the road where I live...riding 4.5 miles each way for a few loops into the headwind and then enjoying the tailwind. I saw so many people outside on the run/bike path and it made me smile. Talk about motivation.

I made sure on my bike to keep a watchful eye on my power as riding 15 or 16 mph into the headwind is no fun for my competitive ego but when I see that I am pushing watts similar to my Z3 and Z4 zones, it is easy to back off and increase my cadence in a lighter gear. No need to prove anything on an easy bike ride.

After the bike I grabbed my garmin and headed out for a run. This time around, the wind didn't bother me so much as my legs were feeling fresh and I held a steady 8 min/mile average pace for 7 miles. The last mile was with Campy and like usual...it's a fast one!




(What a cutie!)
After an epson salt bath, followed by my 110% recovery gear, I made the most delicious fruity green whey smoothie:


3 baby carrots
1 stalk celery
1/2 tbsp fresh ginger
Dash of cinnamon
Small handful spinach
1 scoop whey protein (vanilla)
1 cup crushed ice (or 5-7 ice cubes)
1 tbsp ground flax seeds
1 cup fresh fruit (mango, apple, orange)
1/2 cup milk
4 almonds
3 large chocolate chips
water as needed

Blend together and add water to meet your consistency needs. Most of my smoothies make around 5 cups which is too much for me to eat alone so I typically consume a large glass (around 20-24 ounces) and save the rest for a snack (in the freezer in another smaller cup).
I like to top with smoothies with a little crunch so this time I used sunflower seeds and a little organic granola that Karel purchased yesterday from Native Sun.

As we finish up the weekend and welcome another week of work, life and training, get out your crockpot as it is time to make a delicious stew for a quick dinner or two (or three) or lunch. Leftovers can be used in a casserole, stir-fry or on top of a bed of dark greens.


I just discovered this "soup" from Campbell's and at 960 mg sodium for the entire 2 cup box, I figured this is too much sodium for a person to eat in one sitting but the perfect amount when added to the crockpot.

I didn't measure everything so my suggestion is to use equal amounts (to the eye) of the following, around 1 - 1 1/2 cups..or a layer of each in the pot.

Mixed frozen veggies (carrots, green peas, corn green beans)
Butter beans (frozen)
Red beans (bagged)
Chick peas (bagged)
Mushrooms (whole)
Red potatoes (4) - sliced in quarters
1 medium onion (sliced)
3 cloves garlic (chopped)
6 cups water
1 box (2 servings) of V8 garden vegetable soup
Season to taste - as needed

1. Combine all ingredients in crockpot and let cook for 8-10 hours.
2. Refrigerate when cooled to room temperature. The flavor intensifies after a day.
3. Top with a scoop of ricotta cheese for a creamy soup or your favorite cheese.