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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

Filtering by Category: "perform beautifully"

Ladies Tri Night event - Perform Beautifully

Marni Sumbal

I could not have asked for a better crowd.....a bike shop PACKED with active women who all aspire to train smart, fuel efficiently and perform beautifully. Familiar and new faces filled the room and without enough chairs for the 60+ women in attendance - I'd say that's a great turnout for the first ever Trimarni Ladies Tri Night! An event not exclusive to triathletes but rather, an open invitation to anyone who lives an active lifestyle. And a huge thank you to those who changed schedules to be at the event, who came early and offered to help and to our amazing friends in Waycross, GA who made the drive just for this event. Thank you!

After changing out of my scrubs from a busy day at Baptist Medical Center Beaches, I dressed "up" in my Oakley shine support tank and had all my Oakley Women shades out for display.

The first 40 women who arrived by 5:50pm received a PACKED goodie bag thanks to Hammer Nutrition. Hammer Nutrition has been wonderful in terms of fueling my active lifestyle and I am thankful that they also help me out in many of my speaking events. I've been a loyal Hammer user for at least 5 years and with 5 IM's (2 IM World Championships) and 6 Half Ironman's behind my name, I couldn't ask for a better company to provide quality products to help me fuel my endurance lifestyle. If I had to pick my favorite products they would be Strawberry Heed, Grape Fizz and Huckleberry Gel (+ gel flask). And for supplements, hands down tissue rejuvinator is the best because it takes the place of ibuprofen and keeps me functioning well during my peak training. I have not used an anti-inflammatory pill since 1 week post Kona last October (I never use any type of anti inflammatory during or immediately before any race). Also to thank, 110% Play Harder helps the recovery process thanks to their genius mobile-ice bath + compression.

Without a doubt, everyone LOVED Veronica's Health Crunch. Not a seed or nut left in sight at the end of the event. I'm so proud of Veronica for having a vision and a goal and for making her dreams come true. A few years ago she approached me at one of Karel's cycling races, telling me about her idea for granola. Now, several years later her product is ending up on shelves at Fresh Market (can't wait for it to get to Jacksonville) and she is selling her product online. It is absolutely delicious and the ingredients are so simple, yet perfectly blended. YUM!!
Another big thanks to Chobani for donating Greek yogurt for the event. To introduce the ladies to other types of yogurts, I picked up my favorite plain yogurt, Dannon nonfat which sits very nicely in my tummy and is the perfect compliment to any fruit or smoothie. Both yogurts are packed with calcium and protein and went nicely with the health crunch. Oh, and the pink napkins are super cute.
(don't worry - the dietitian in me made sure all the yogurts were on ice before the event. No need for anyone to get sick)

I'm sure no one forgot about the amazing giveaways.....Hammer, Oakley, Veronica's Health Crunch, 110% and Nootca really hooked us up with some amazing swag. Also, president of the HammerHead Triathlon Club, super star IM triathlete Susan Wallis also provided lace locks to two newbie triathletes, doing their first triathlons this month.
  • Oakley donated the Drizzle and Overtime shades as well as the adorable Carver bags.
  • Hammer went above and beyond with Recoverite and Gel jugs + flask + fizz.
  • Veronica's Health Crunch donated a HUGE bag of her delicious crunch.
  • Nootca donated their amazing anti-fog 207 goggles (which I have been using for the past few weeks and will be wearing at Branson 70.3 next weekend).
  • 110% Play Harder donated the Mercury sock as well as one of their TOP sellers, the calf sleeves. They also provided a visor which is super comfy (Karel and I both have one for the hot summer training).
  • And last but not least, I have to give a HUGE thanks to Trek Jax for opening the shop after hours for the event. Karel is the GM of the San Jose location but his boss Jeff Kopp and his wife Alycia have been super supportive of all my career endeavours. They didn't even hesitate when I asked if I could hold a Ladies Tri Night event, after my friend Sky wanted to have an "informal" nutrition and training talk to 5 of the ladies who she is training for their first triathlon. Who knew it would end up being such a fabulous event with such great support of some amazing companies who embrace an active and healthy lifestyle. I also want to thank Trek employee Nicole for taking time out of her evening to be at the event to answer any female bike-related questions. Courtney P. also works at Trek but she just finished the Las Vegas 70.3 World Championships.

The presentation lasted around 40 minutes so I'd like to recap a little of the first part of the talk....saving the rest for another blog.


I read a study not too long ago which triggered me to begin my talk on the topic of Perform Beautifully, as part of the Oakley Women campaign.

-Gender and Body Image Study:
ØFemales 50+ years of age, 1,800 U.S. Women
Ø27% obese, 29% overweight, 42% normal weight, 2% underweight
Ø4% binge eat
Ø8% purge
Ø70% diet to lose weight
Ø36% dieted ~50% of the time in last 5 years
Ø41% check body size daily
Ø40% weigh themselves at least twice a week
Ø62% report body weight negatively impacts their life
Ø79% report body weight affects self-image
Ø64% think about their weight daily
Environmental Nutrition Sept 2012, Vol 35, No 9.

I struggled making it through my Dear Body letter as I read it allowed but I felt it tied so nicely with the study which shows how women can spend so much of their life focused (and obsessed) on body image - almost wasting life away just to achieve this "perfect" vision of what they feel is "healthy". There's no point in a lean body if you can't do anything with it and certainly, as an athlete, the body is going to change throughout the year and season.
I wrote this letter to myself just a few days before my 4th IM. I found it a life-changing experience and I encourage others to spend the time thinking about what you would say to your body - hopefully positive and perhaps apologetic at times.

 I always try to leave my audience with take-aways rather than just lecturing on what to do. I like to give advice that everyone can use based on their own lifestyle needs. I don't like to lecture, but rather inspire.
Here are a few tips if you are striving to perform beautifully:
*Aim for progress not perfection.
*Love your body not for a number on a scale, but for allowing you to cross finish lines by being healthy and strong.
*Don’t rush life. Every day is worth living.
*Every body is special. Embrace your body and individual needs. Don’t live a strict lifestyle but one of balance, consistency and enjoyment.
*Give yourself a reason to wake up every morning with a can-do attitude.
*Set short and long term realistic goals rather than living a life of regret, failure and obsession. Goals require dedication, energy and passion.
*Recognize your own individual needs based on your current training and lifestyle requirements.
*Be kind to your body so it doesn’t fail you. Thank your body, daily.
*Recognize the rewards of consistent daily exercise. Eat for fuel and for health.
*To perform beautifully, one must be patient. Take pride in the steps that are required to achieve goals in life and find ways to overcome obstacles with beauty, passion and grace.

More to come on how to train smarter......

Oakley Women Napa retreat - day 2 and 3 (inside the Culinary Institute of America)

Marni Sumbal

Breakfast on Saturday was yummy (no surprise in Napa) and I enjoyed getting to know the new ambassadors as well as meeting lots of inspiring women.


We arrived to Trefethen Vineyard and split into three groups. We rotated between the Rolling O lab (to learn about the testing and technology of Oakley Sunglasses and why they are the best in the world).....

The yoga/stretching station with Deena and Andrew Kastor and then the Garmin station to learn about our new 210 Garmin watches.

The 5K was beautiful - right between the vines, we ran 3.1 miles and had beautiful scenery along the way. It was warm but I managed to squeeze in a 21 minute (low) 5K and finished 4th. It wasn't a "race" but after 15 hours of traveling on Friday, my legs were ready to RUN!

After the 5K it was time for - more wine. I also had the opportunity to speak with Olympic medalist and Marathon super-star Deena Kastor, and her husband Andrew. Both are super nice!
As you will see - all the women received the Warm Up sunglasses (not released yet) AND ran in them! I love the sleek ear pieces as well as the comfort on my face when running (they don't slip or move)

Also at the 5K, Coola Sunscreen (which is probably the best sunscreen I have ever used - I highly recommend it!) and Zico Pure coconut water provided us with goodies.

When we got back from our morning of activities, we enjoyed a great lunch outside the Silverado resort and had about 30 minutes of "downtime" before our Trek Travel bike tour through Napa Valley.

It was kinda funny because several of us triathletes felt so weird on these bikes...but after a few pedal strokes, it was fun to feel like a kid again on a bicycle.

Our first stop was at Black Stallion. A beautiful winery with an outdoor terrace that had misters which was perfect for our hot afternoon of wine tasting and bike riding. The total bike ride was around 8 miles and each stop was around an hour to ensure plenty of time for multiple tastings of wine. I wouldn't consider myself a wine (or beer) drinker but I made sure to try wine at each of the winery's....and it was all outstanding!

The next winery was Astrale e Terra. I absolutely LOVED this place for the outdoor grass seating and wide open fields of vines. The setting was very relaxing and we all enjoyed lying on the grass, getting to know each other a bit more.


 The final stretch to the last winery was my favorite. Five miles of riding in the Napa Valley on the Silverado Trail. Absolutely beautiful...I didn't want it to end!

Around 5:30pm we arrived at the final winery - Cliff Lede Vineyard. We were served appetizers and, you guessed it, more wine.

We had no idea what to expect for dinner but when we walked into the winery, we were all a bit speechless....well, the heavy drinkers were not so speechless. But - it is an Oakley event and these ladies know how to have a good time. There was lots of cheering during dinner - alongside fantastic food!

The evening ended around 9pm and we headed back to the resort. Although today was an AMAZING day, I could not wait for special Sunday!

On Sunday morning, I went for an early 30 minute run to clear my mind. I needed a little "me" time to prepare myself for the once-in-a-lifetime opportunity that was awaiting for me around 11:30am.

Around 8:30am, we got into our Toyota Prius's and headed to the cute, beautiful town of Yountville for a sculpting aerobic session with the Tone It Up , Oakley Women ambassadors Katrina and Karena. I learned a lot of new glute exercises (always helpful as a triathlete/runner) and enjoyed an amazing breakfast outside on the lawn.

After a fresh and refreshing breakfast, we had a little free time to explore downtown before heading to the CIA. Appropriately, I met this guy as I was getting more and more excited for what was to come in less than 1 hour!

That's one happy cook!

There are only a handful moments in the life that leave you overwhelmed, excited, proud and thankful - all at once. This happened to be one.

The CIA - Culinary Institute of America - Greystone. WOW - what a treat for all 100 women.

I had a vision of what it would be like to enter this castle but I had absolutely no idea what was waiting for me when I walked inside the door.

So completely overwhelmed with emotions, my eyes teared up and I was speechless.

It was everything I imagined it would be....and more. Stadium seating, TV monitors, a beautiful kitchen, an amazing chef (Sandy), student chefs and a clip-on microphone. For 1 hour - my dream of having my own Food Network show - was coming to life.
A few of the women at Oakley asked me and pro triathlete/model, Jenny Fletcher to do a nutrition workshop. In prep for this workshop, Jenny and I discussed some of our favorite snacks, meals and "sport" foods and I came up with a few "creations" for the CIA staff to tweak to their liking.

I really can't describe what it feels like to see some of my creations come to life in the CIA - but if you are a regular reader of this blog, I'm sure you can imagine my excitement. I couldn't stop smiling.

Chef Sandy was amazing and certainly a pro at what she does. It was so much fun to be able to work alongside her as she was demo-ing the recipes and provide some nutrition-related info and tips for the Oakley Women audience. Each woman received a green fruit smoothie along with Jenny's favorite trail mix of cacoa nibs, almonds and gogi berries. OMG - so good!

I was instantly relaxed after Jenny gave her introduction, as well as her background of turning from a model to a pro triathlete. I shared my philosophy of nutrition which includes three basic concepts: develop a healthy relationship with food and the body, appreciate a nutrient dense, whole-food, plant-strong, balanced diet (aka real food) and reward the body with daily exercise. I made clear that you do not have to be a triathlete or runner to be healthy and that food is for fuel and for health.

Chef Sandy did a great demo of my quinoa stir fry but she spiced it up a bit with red quinoa, fresh vegetables (zucchini, peppe,r, onion and asparagus - cooked in vegetable stock instead of oil) and topped with pistachios and Fromage Blanc cheese.

The group was yumming a lot during the talk (wish there woud be more of that on a daily basis rather than talk of "I shouldn't eat this, this is bad, I feel guilty, etc." and near the end, Chef Sandy, did a demo of cooking fresh salmon in safflower oil and using a crisp leaf of lettuce to hold the salmon and topping it with sprouts and red onion. A beautiful presentation - as every meal should be when we provide our body with nutrient-dense fuel.

Chef Sandy gave a great tip that when coating Kale chips in oil, drizzle the oil on the side of a large glass bowel and then rub the kale leaves along the sides for even distribution. She sprinkled with paprika and a little salt and pepper, and then baked at 250 degrees, for 30 minutes.

Although rude for most talks, I was so surprised when I saw how many tweets and facebook posts I received during my nutrition workshop. I stole a few pics from Twitter and Facebook.
Isn't it so neat that the audience can see on the big screen, what Chef Sandy is preparing! Like a real cooking demo - oh was!! :)

After this life-changing experience, I had a challenging 45-min hike to reflect on this opportunity. I was so thankful for all the nice comments from the crowd which confirmed that I am continuing to provide practical and realistic information to help change the lifestyles of bite at a time.

Nearing the end of Sunday, I couldn't wait to spend a little alone time in my room at the resort, to reflect on today as well as the weekend. Oakley Women has given me several opportunities over the past year to show my passion for living a healthy and active life as well as allowing me to inspire others to perform beautifully.

At the farewell dinner, I had one last chance to network, reflect and enjoy my time with the new ambassadors.

 I appreciate you reading my recap of the event as it was a great weekend, filled with lots of activity, great food and a total appreciation for my only life and confirming my desire to keep my body in good's one last video to recap the event - I love being part of the Oakley Women family!

Oakley Women - Napa retreat Day 1

Marni Sumbal

It's never easy saying good bye to this guy (and the hubby) but I knew a lot of positive energy was waiting for me in Napa.

It wa a looooong day of travel with getting up early (in the middle of the night) to drive to Orlando, to wait in ATL for 5 hours for delays and to battle San Fran rush hour traffic for over two hours to get to the resort....

But - 18 hours later.... I MADE IT!

After checking into my room, I quickly changed and headed to the welcome reception and to see some new and familiar faces.

It was great to meet the new 10 ambassadors for Oakley Women and although only briefly speaking to most of the last night, I know they will bring a lot to their respective communities for they each have a lot to offer in terms of performing beautifully and inspiring the world.

The evening was very inspiring and we were able to preview some awesome items from the 2013 collection. Once again, Oakley Women spared NO expense to create European-inspired gear and stylish yet active shades to make us feel beautifully when we are performing.

When I returned to my room, I had a bag full of clothing and swag from Oakley, Trek, Garmin, Asics, Tone it Up and more...

Although the free swag is great, what I love the most about these events is the energy that I feel from strong, confident women. From people in the fitness industry, to magazine editors/writers to professional athletes and to the Oakley Women crew...there's a lot of doing and very few (if any) excuses when it comes to performing beautifully.

I'm so excited for today - a Garmin and Oakley O lab demo, along with Yoga at Trefethen vineyard. Followed by a 5K run through the vines.
Then a beautiful lunch at the Silverado followed by an entire afternoon of bike riding with Trek Bicycles to 3 different winery's, followed by dinner at our last stop this evening.

So to inspire you to perform beautifully, here's a fantastic video that was shared last night (parts of it) with Oakley Women athlete Lolo Jones who describes her "Beyond Reason".

Performing Beautifully in Napa!

Marni Sumbal

Off I go to Napa for the Oakley Women Fitness Retreat!!
(Silverado Resort)

Over the weekend I will be joining 100 fabulously strong, confident and passionate women for:
A 5K in a vineyard, Trek Winery bike tour, great fresh food, hiking, nutrition seminar at the Culinary Institute (guess who will be doing this!!!), yoga, networking and fun...and testing the 2013 line of Oakley Women clothing and shades.  

When I was picked to be an Oakley Women ambassador in 2011, I won a contest that asked me what it means to "perform beautifully" and how I inspire others to "perform beautifully".  Shortly after finishing my Dietetic Intership I got word about winning this contest wth 9 other amazing girls (Lacey, Amanda, Kim, Katie, Caitlin, Brittany, Deanna, Katie, and Francesca) who are now my close friends who are inspiring the world to live a healthier lifestyle. The best part about this lifetime opportunity last June -I received the most amazing trip to Napa just a few days after passing the RD exam!

It was a great honor to receive the opportunity to return to the Fitness Retreat (this Fri - Mon) as one of three returning 2011-2012 Oakley Women ambassadors to share the Oakley Women love with the NEW 10 amabassadors for 2012-2013!!

Congrats ladies!! Cheers to a weekend of memories and year of performing beautifully!

Charlotte Neitzel
Aj Govoni
 Carly Swanson
Cari Shoemate
Christine Donaldson
Emily Sukiennik
Fitz Koehler
Maria Romaine
Natalia Maldonado
Page Williams

Stay tuned to the blog over the next few days as well as Trimarni Coaching and Nutrition (Facebook) for lots of updates. and pics My nutrition seminar and cooking demo at the Culinary Institute is on Sunday.....who thinks I am a bit super excited for this opportunity!?!?!?


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 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.

My last minute racing advice + to-do list

Marni Sumbal

Don't waste energy on things/situations that are out of your control. What can you control on race day? Your attitude, pace, clothing and nutrition. Check the weather and plan ahead for proper pacing, nutrition and attire. No matter what level of fitness you are in on Sunday, consider where you once were and where you are today. Be proud of any obstacles you have overcome and reflect for all x-miles on race day. If a race (or part of it) gets cancelled or changed, feel good that you have a body that IS ready to race the full distance. No matter the circumstances, thank your body at the finish line as well as giving it a big THANK YOU for letting you get to the starting line. Also, here's my race week to-do list from the Iron Girl participant guides, to keep you calm, cool and prepared for race day (pg 13 and 14). To-do list,

Find your strong!

Marni Sumbal

In 2006, I was a newbie. A newbie running the Boston Marathon. I didn't know much then about training or sport nutrition but I was passionate. Passionate to set goals and to give no excuses as to how I would accomplish them.

This race was one of the most memorable experiences of my life and certainly something that I am so proud to check off my bucket list.

As you know, I am a fan of quotes, motivational saying and anything inspiration. I believe my every-day life IS the Oakley women campaign of "Perform Beautifully". I suppose I need inspiration on a daily basis for if I am not inspired by others, it is often difficult to find motivation within myself. Every athlete or fitness enthusiast must be strong-minded just as he/she is humble. For we can only talk ourselves up to a limit before we increase the risk of burnt-out. Therefore, I find it important to always seek out something, every day, that will get you out the door to become something that you never thought that you would be in life.

I was contacted by Saucony to share the mesaage of "finding your strong".

My strong is to always focus on what I CAN do and not on what I CAN NOT do.

From Saucony:
"Ask the 30,000 Boston Marathon runners about their race goals and you’re bound to hear just as many responses. And while they each have their own individual motivations, they remain passionately united, together on a journey to find the ultimate reward—strong.

On the eve of the Boston Marathon, Saucony is both igniting and uniting the running community with the launch of the
Find your strong project.

This socially-driven initiative invites runners to share their personal strong story --mental, physical, spiritual and emotional -- while connecting with others who share the similar passion of running.

Saucony’s latest initiative, an evolution of the Find Your Strong campaign that launched a year ago, is a collaboration between the brand and the consumer that focuses the community around a purpose: that runners want to contribute to and be involved with finding their strong through running.

The hub of the project is an innovative micro site, that is as much about building relationships as it is about sharing content. With this project, Saucony is taking a long term approach that will enable the brand to tap into and share in the journey of strong in a way that inspires runners of all types.

The Find Your Strong Project’s digital platform delivers the following elements:

• A 12 week period of community challenges where runners are invited to share their strong through words, images and videos, creating a digital mosaic of inspiration.

• A series of micro documentaries featuring inspiring runners and everyday athletes, including: Dorothy Beal, a mother of three and a 19-time marathoner; Gary Muhrcke, the first New York City Marathon winner and a legendary running store owner; and Mark Herzlich, 2012 NFL Super Bowl Champion and cancer survivor.

• The Find Your Strong Speaker Series kicks off over Boston Marathon weekend on Friday, April 13, with Mark Herzlich, Bill Rodgers and Karen Smyers.

So, I ask you this......
What is YOUR strong?

A BIG thank you to....

Marni Sumbal

*TO Karel - for believing me when I think to myself "there's no way I can do that!" I will remember this weekend as one of my toughest training weekends to date. The wind forced me to play a lot of games with my mind and body. I found myself cutting a lot of deals with myself, not to quit, not to say "I can't" and to try my best to silence any and all negative thoughts. I wasn't perfect in hitting my zones but that wasn't my goal. Give my best and see what happens. That is what this weekend was all about....for on race day, I don't remember the missed zones or the missed workouts but rather the ones that force me to give my best, whatever that may be on that given day.

*TO my mind and body -

Again, you did not dissapoint. We did it together, despite forceful wind and a busy weekend.

Workouts this weekend:
Saturday - 3:30 bike + 30 min run
Bike - 2 x 20 min w/ 2 min EZ
2 x 25 min w/ 2 min EZ
10 min EZ
1 x 30 min
(all within Z3 to low Z4, but specific watts for each interval)

Run - 1/2 IM pace tempo - averaged 7:30 for the entire 30 minute run. I suppose my legs were craving a run and to get off the bike!

Sunday - 30-60 min warm-up spin + 1:30 run
Bike - up to 60 min, loosen the legs, get warmed up

Run - 1.5 miles "warm-up"
20 min Z3 (averaged 7:30 min/mile pace for the tempo)
Main set: 4 x 8 min Z5 w/ 2 min recovery walk/jog
#1) 6:45 min/mile #2) 6:44 min/mile #3) 6:45 min/mile #4) 7:07 min/mile*
*Did not want to do any of this main set. But to find motivation, I decided to do 4 min out, 4 min back to keep my mind happy. I bargained with myself.."Ok, just one more and then I'm done". Managed to have 3 steady efforts and when I got to #4 I was totally done in my body but mind was still strong. I dedicated my last interval to those who can not run. I figured why focus on what you "can't" do when you can focus on what you "can" do. I cruised for the first 4 min and found that last bit of motivation to squeeze in a 7:07 min/mile average for the last 8 min interval.
1.5 mile "campy" run

TO Hammer - for making gel flasks, FIZZ and sustained well as many other quality products like HEED and Hammer Gels. No bonking during my workout (although I was extremely tired after my bike) all thanks to sustained energy mixed with heed (1 scoop each). It gives me the perfect "Sustainable" energy for my longer rides. Also, 1 FIZZ post workout help curb those post-workout "salty" cravings and to help my muscles recover properly.
Hammer discount
(Use my discount code for a 15% discount off your first order. However, if can buy local, please support your local bike, running or tri shop and support small businesses)


no matter the day, Campy loves his life. He finds a reason to be thankful for what he has and he never complains. He makes me feel like I am an Olympian in training every single day and even on most tiring days and workouts, he boosts my energy with a few kisses and lots of energy. His love is contagious.

110% Play Harder - mobile ice bath, recovery compression gear
Louis Garneau - the most comfortable clothing for training and racing
Oakley women - for making safe, stylish gear and shades to support my active lifestyle
Fuel belt - to help me stay hydrated and fueled, no matter the workout or where I am training
Road ID - to ease Karel and myself, when we train
Garmin and power meters - for helping me stay consistent with training
(Let me know if you are interested in a QUARK - as a coach I have a discount)
Trek bikes - I absolutely love being part of the Trek Family!
Iron Girl - and other magazines, groups, clubs and races for women. I love being a woman and sharing my lifestyle with others - we are strong, confident and independent!
Trigger Point - after every workout and every evening before bed, I roll on my butt (Piriformis) with the Trigger ball and use the trigger roller for my back and legs. I make the time to prevent injuries (long history with hip/piriformis issues) because I'd rather skip out on 10 min of biking, running or swimming in order to work on my "issues" rather than trying to get in extra miles/yards often at the cost of possibly missing days or weeks of training due to a serious injury.

TO MY PARENTS AND ATHLETES/FITNESS ENTHUSIASTS (nutrition and coaching - for always being a phone call or email away. It is amazing how one can feel inspired and motivated by others.

The best things to make (and come home to) after a hard training session. Perfect with a glass of milk and a furry best friend to help me clean up my plate/cup.

1 cup oats
2 tbsp honey
4 dates (quartered and diced)
1 ounce walnuts (chopped)
Pinch of sea salt, nutmeg and cinnamon
1 large gala apple, chopped
2 tbsp flax seed (ground)

1. Preheat oven to 375 degrees.
2. Combine all ingredients (with clean hands).
3. On medium baking sheet, spread a thin layer of canola oil to prevent sticking.
4. Spread out granola and bake 12-22 minutes (or to meet your "crunch" needs)

My motto: Train hard, recover harder.
I can't say it enough but in reflecting over the past few years with my training, I've really learned to embrace recovery. I do not see it as a time to lose fitness, but rather to gain fitness. Of course, I also feel comfortable in my body and eating routine to trust myself on a weekly day or two of low-impact, non-weight bearing or no activity.
Here's a great article about recovery, featuring Coach Matt Dixon - a coach that I highly respect and has changed the way that me, Karel and my athletes have approached training....and recovery.
Q&A with Matt Dixon: Triathlon Training Tips and More

Oakley Women Sunglass review

Marni Sumbal

In case you missed it, Oakley Women is launching another Oakley Women "perform beautifully" contest. Check it out @Oakleywomen on facebook for more details. While you are on facebook, don't forget to LIKE my Trimarni Coaching and Nutrition page for updates on reseach, motivational quotes, cute pics of Campy and lots of other tips and suggestions.

If you feel you perform beautifully on a daily basis, be sure to submit your entry for a chance to win an amazing, once in a lifetime trip to Napa Valley and a year full of fabulous swag on the perform beautifully page from Oakley Women facebook.

As you may know, I am a long-time Oakley Sunglass wearer. Karel introduced me to Oakley the minute we met..okay, maybe a few days later, and I was hooked. Having a chance to be an Oakley ambassador has been absolutely amazing as I have had so many opportunities to learn about the sunglasses and the importance of quality in the Oakley line of glasses and gear.

I had one pair of Tifosi sunglasses when I met Karel and of course they were pink. They were also cheap and who knows about the research behind Tifosi if they were safe for my eyes and skin from sun damage, if they could withstand my active lifestyle and if they could hold up during my Ironman training. Once I tried on my new pair of Oakley's (which were also Pink - Half Jackets), I was in love and never once went back to any other pair of sunglasses.

Many women choose sunglasses for a logo or a name or perhaps the style. Once thing that scares athletic/active women is breaking their sunglasses while exercising or training.

Let me tell you something...Karel has been involved in many crashes as a cyclist and not one pair of Oakley's have been affected in a crash. Karel, on the other hand, has had his experiences with some major road rash but the Oakley's were always A-ok.

One thing that may surprise you with Oakley sunglasses is that they won't slip off your face or move. They are comfortable and not tight around the ears. Depending on the style and your face, I have had great success with my glasses being able to fit under visors/hats as well as fitting comfortably around my ears with a biking helmet or aero helmet.

Testimonial...I have worn three different pairs of Oakley's in my last 4 Ironman races and training....
Half Jackets


KONA #2 (2011)

I wanted to share some of my favorites with you as I have received many emails over the past few months, mostly from active women (and men) who are seeking a new pair of sunglasses. Most people tell me they are ready to spend the money on Oakley's but in my mind, why not spend the money on something of great quality, made in the US and to fit your active lifestyle?
Here's a bit about the sunglases from the
Oakley Women website:
All lenses are made with High Definition Optics® (HDO®); for clarity and impact resistance that meets ANSI Z87.1 standards. The contours of 8.75 base lens curvature extend peripheral vision and improve side protection, and our Plutonite® lens material stops all UV cold. We enhance every lens with a permanent coating called Oakley Hydrophobic™, a marvel of science that repels dust while maintaining a smudge-resistant barrier against skin oils, finger prints, lotions and sunscreens and even repels water to prevent streaks and sheens from corrupting your vision.

If you manage to get hold of this coveted design, the first thing you’ll notice is the low weight. Our stress-resistant O Matter® frame material makes it possible. Slide the sunglass on and you’ll feel a Three-Point Fit that touches only the sides of your head and the bridge of your nose, and does so with Unobtainium® components that increase grip with perspiration. The geometry is optimized for women, so don’t be surprised if Commit fits and feels better than any sunglass you’ve ever worn.
•Optimized peripheral vision and side protection of 8.75 base lens curvature
•Comes standard with Oakley Hydrophobic™/Oleophobic anti-smudge lens coating on all lens options
•Comfort and performance of Three-Point Fit that holds lenses in precise optical alignment
•Optical precision, performance and impact resistance that meets ANSI Z87.1 standards
•UV protection of Plutonite® lens that filters out 100% of UVA/ UVB/ UVC & harmful blue light up to 400nm
•Glare reduction and tuned light transmission of Iridium® lens coating
•Interchangeable lenses to optimize performance in any environment
•Available with Oakley prescription lenses
•Durability and all-day comfort of lightweight, stress-resistant O Matter® frame material
•Patented hydrophilic Unobtainium® earsocks and nosepads ensure a snug, secure fit, and increase grip with perspiration
•True sports performance frame optimized for Women’s fit
•Metal icon accents
•Protective sports-specific Oakley Soft Vault included with capacity for extra lenses

(Wondering if you need polarized glasses? I learned the polarized glasses are mainly to reduce glare...not for enhanced clarity. So unless you are going to wear your glasses near wet areas/surfaces, this is not a necessary feature. However, it's all about personal preference as many people do like the polarized look through the lenses. Also, Oakley makes prescription glasses for all styles so this may be something you would like to consider. If you have questions regarding prescription glasses, let me know. My dad is an eye doc and has a pair of Oakley prescription glases and uses them for running and for day wear).

Now, I realize that is a lot of info so here are a few of my favs to help you find the best pair of glasses to fit your needs.


-For a sporty look to fit your active lifestyle. I don't find these comfortable to train in so I would recommend these for showing off your active lifestyle without having to do much activity in them. My face is small so perhaps these glasses may work for you if you want to run in them.


-If you want a stylish pair of glasses for running, I HIGHLY recommend the Drizzles! MY absolute FAVORITE pair of stylish glasses and YES, you can train in these for running! I also like the Overtime as both glasses will NOT slip off your face! I even did Yoga in both pairs of glasses and they never moved. Super comfortable for my small face.

MISS CONDUCT - Team USA edition

-I have not tried out MISS CONDUCT but my Oakley ambassador friends LOVE LOVE LOVE these glasses. They say they are perfect for all activities. I am just in love with the Team USA look...I can't wait to get a pair of these on my face!

Going back to the idea of breaking your sunglasses or messing them up when training....let me tell you something about Oakley.
This isn't a company that makes gear for the sedentary. Oakley knows how active you are, whether you are a triathlete, runner or cyclist or just enjoy yoga or playing outside with your kids. Field tested, laboratory tested and heavily researched, Oakley doesn't mess around when it comes to making sure the sunglasses that you are wearing support your active lifestyle.

Consider this..
Many cyclists wear Oakley. You see them on Tours on TV and in magazines, they love Oakley's. Imagine racing your bike for 5,6 or 7 hours, day after day. If you have a pair of sunglasses that is not of good quality, bring on the headaches, eye/brain fatigue and pressure in the head..all due to poor quality sunglasses.
From an Ironman perspective, I figure on race day I am wearing my Oakley's for about 10 hours straight. From around 8:05am until 5:00pm, I am wearing sunglasses on my face, in addition to a helmet and then a visor. That's a long time to wear sunglasses. Again, a lot can happen in 10 hours and in addition to safety for my eyes, if a pair of sunglasses is causing me pain or discomfort, how can I focus on my race?
Here are a few of my favorite sunglasses...

Half Jacket

Flak Jacket

-I have experience wearing the Half Jackets. To me, the difference is the lens. With my small face, I really like the shape of the lens as it doesn't hit my face, around my cheeks. Oakley has worked really hard thanks to feedback from consumers, on their ear and nose pieces and thankfully, no more hair catching or rough edges. I also like that I can change my lenses for any Oakley's. Karel is a fan of Jawbone and he is constantly changing the lenses, especially for evening riding (clear lenses) or morning racing/training. I feel the Flak jacket and Half Jacket give an athlete a very sporty look, screaming "competitive" but also confidence and the ability to succeed.


-Now these scream competitive and that is what I LOVE about them. Karel got me these about two years ago and he told me these were my racing glasses. Something about these glasses just yell "I'm ready for action!" I love that Oakley glasses have a flavor to them that not only fit your needs but also your style. Whereas some women may prefer the Drizzles for a running race, there are others who may want a flashy sunglass like the Radar's. Whatever your style, that's what works for you. The idea is that you are paying for quality and that it enhances your lifestyle.


-By far, this is my favorite pair! I have two pairs (brown and white) and would LOVE to get my hands on the Team USA special edition. For my small face, this pair fits me the best and often I have to touch my face when training, just to make sure they are still on. Oakley lenses do not fog up so the lenses are always clear. The glasses are super light which is great for when I am doing a long training workout. Also, the ear pieces are firm so they don't move on your face but do not cause any extra pressure. Really, these are my absolute favorite and no matter what time I am training, I wear my Commit sunglasses. They also have a little bit of style to them so for someone who is wanting a pair to wear in training and for daily lifestyle, I would say that you could certainly pull off the brown or white pair of Commit.

Please let me know if you have any questions regarding the sunglases that Oakley has to offer, where to buy or any other concerns that you may have.

Thanks for reading!

Off to Cali....

Marni Sumbal

For the next 3 days, I will be spending time in Laguna Beach with my amazingly inspiring, friends and the Oakley Women team. Last year, I won a contest along with 9 awesome ladies, which was promoted via facebook.

This contest was unlike anything I have ever seen and not having entered hardly any contests in my life, this one felt very appropriate.
Performing beautifully contest

For the past 9 months, I have enjoyed living my life through the Oakley Women campaign of "performing beautifully". Sure, I get stylish clothes and a handful of glasses to try out and wear to support my active lifestyle...but above all, I am part of a group of women (beyond us ambassadors) that lives and breaths a beautiful active lifestyle.

Here's my response to what I believe it means to perform beautifully:

In my opinion, when one performs beautifully she is not living a strict lifestyle but one of balance, consistency and enjoyment. I believe I perform beautifully because I give myself many reasons to smile on a daily basis. I strive to be stronger and healthier every day and to not live a life of regret, failure and obsession. I feel comfortable and beautiful in my own skin because I live my life for me and I recognize my individual needs based on my training and lifestyle requirements. I love my body, not for a number on a scale, but for allowing me to cross finish lines, travel the world, be adventurous and for being healthy and strong. When one performs beautifully, she recognizes the rewards of exercise and eating for fuel. She thanks her body on a daily basis. To perform beautifully, one must be patient. When you perform beautifully you consider every day worth waking up for and you are not afraid to set goals which require dedication and energy. A beautiful performer will take pride in the steps that are required to achieve goals in life and will find ways to overcome obstacles with beauty and grace.

This weekend will be no short of activity as we have a jammed schedule for 3 days of fun. We will also be learning about the 2nd year of the ambassador all ladies, stay tuned if you feel you perform beautifully!

Pics will come shortly but in the mean time, here's a very funny video that Karel and I could totally relate to as endurance athletes. Karel as a European, bike shop manager and cat 1 rider found this video to be hilariously accurate and even for me, a someone who rides with cyclists, goes to cycling races and is very involved in the triathlon community, I think this video is one of the best ones I've seen. I know there are a lot of videos circulating YouTube within this topic so let me know if you have a favorite so I can laugh even more!