A blog dedicated to exercise, nutrition and my life
I can't tell you how happy I was yesterday to get my bike from Tri bike transport.
And then so super excited to ride it today on the Queen K hwy!
The special part is that every individual here is motivated by a body in motion. You see someone running and you all of a sudden have energy to run. There are no excuses as to "I am too tired or too slow" but instead, it's the desire to fit in...but in a good way.
I am really excited that Hammer Nutrition, Oakley Women, 110% Play Harder and Brooks Running were all excited to get involved with the Ironman World Championship and to help my followers connect with one another and to some of my favorite companies.
4) Use the correct hashtags so I can view your entry.
5) The winners will be announced next week and your gifts will be shipped to your personal address (I will provide contact info for each company for you to provide your mailing address and to provide details for sizing, etc.)
6) There will only be one winner for each contest but you can enter all four contests (one entry per company per person).
7) The contest will run only on Instagram and Twitter (you do not have to enter both, just be sure you use the correct hashtags for each company)
Contest timeline: 10/12-10/13
Hashtag: #Hammernutrition #fuelingforkonaHammer #Trimarnikona
Follow: Hammer Nutrition
Prize: New customer package: including a few most popular products, a few of my favorite products, a t-shirt, literature on Hammer and what they offer and a few water bottles. I have been a long-time Hammer Nutrition user.
Contest timeline: 10/10-10/12
Hashtag: #GoMarni #Madeformore #Trimarnikona #oakleywomen
Follow: Oakley Women
Prize: Oakley Women Commit SQ (my favorite pair of sunglasses for training/racing. I will be wearing my white commit's on Kona race day)
Hashtag: #playharder #goflatout #uprkona13 #trimarnikona
Prize: A pair of Flat out compression socks and a 110% Visor (I will be wearing my Kona visor on race day)
Contest timeline: 10/12-10/13
Hashtag: #brooksrunning #runhappykona #Trimarnikona #runhappy
Follow: Brooks Running
Description: Show me a picture of where your feet took you this weekend. Did you do a workout, did you travel, did you go somewhere exciting with friends/family/pets. I want to see your feet/shoes/sandals in the picture so be creative.
Prize: Any pair of Brooks Running shoes (I will be wearing my Brooks Launch on Kona race day).
I had a bag full of food packed for Kona week with some of my favorite eats that have helped me train for my 7th Ironman.
Chia seeds, whey protein, instant coffee (Hawaiian coffee will be purchased in Kona), cinnamon, granola, red and tri colored quinoa, wild rice, banans and apples (consumed in flight), Trimarni trail mix, Kind bars (emergency bars - I didn't eat anything from a package or buy any food during my travel day - all homemade food from my kitchen including an egg, mushroom and cheese whole wheat pita, greek yogurt, peach, PB&J whole wheat pita, celery, edamame, carrots), figs/nut mix. Happy tummy!
From Jax to Atlanta to Phoenix to Kona......I brought my nutrition, race gear (shoes, outfit, etc.) and gadgets with me on the plane in the case that my luggage would get lost (never has it happened but I like to control my controllables and wouldn't like this week to be the first time my luggage got lost). I also bring an empty water bottle (with filter) with me through security and keep filled with my flights. Also, my CEP compression tights saved the day. Typically I wear compression socks but Karel got me the CEP compression tights and they were amazing! I wore them under my Oakley yoga pants. I am not sure if it was my strategy to eat tummy happy food every few hours or the compression and walking around every 90 minutes - 2 hours on the plane but when I got to Kona, I didn't feel like I traveled 14 hours.
FACEBOOK Trimarni Coaching and Nutrition (LIKE page for quicker updates)
Instagram: Trimarni (also check out #Trimarnikona and my roomie and sport psychologist TRIATHLETEDRG)
It was October 2005 when I heard about the Ironman World Championships taking place online. I was in the Nova medical library studying for my exit exams for graduate school and I was a few months away from running my very first marathon in Miami. I couldn't help but get on the computer to watch whatever was online at that time and although only having completed about 4-5 triathlons, I just felt like I needed to sign up for the Ironman. Not knowing what the training would be like or what's needed to complete an Ironman, November came and I registered myself for Ironman Florida (with my friend Carlos also joining me in this crazy adventure).
I remember calling my parents and they thought I was crazy. Covering 140.6 miles in one day seems impossible for the human body and I knew that...and that's why I wanted the challenge.
After running my first marathon, I qualified for the Boston Marathon. After learning about my accomplishment, I was addicted. I loved the journey of seeing where my body could take me both physically but also mentally and I couldn't wait to train for my very first Ironman.
I went into IMFL with a goal.
Nearing the 1 week countdown until I participate in my 3rd Ironman World Championship, I still have the same emotions as I did with my first Ironman. I smile because I love what I get to do with my body and I enjoy the day that I prepared myself for. Although a bit more confidence and experience in my Ironman brain and body, I still respect the distance just like I did for my very first Ironman. #1 goal is always to finish, #2 goal - execute.
If you are driven by goals, you will find yourself always making progress. But you have to start in order to see what you are capable of achieving and you can never give up if you want to feel success.
As an Oakley Women ambassador, I get the opportunity to test products that are used in my active lifestyle. It's a tough gig but I love it.
"Oakley was created for world-class athletes, those who see the limits of possibility as just another challenge. Their dedication drives us to look beyond the conventional ideas of industry standards. It’s in our DNA to identify problems, create inventions, and wrap those inventions in art. And simply to make things better than anyone thought possible. Decades of Oakley innovation have been awarded more than 600 patents that elevate physics to the level of art. Technologies transcend sports to enhance the lives of consumers, and more than 110 countries now enjoy a full array of market-leading products including premium sunglasses, goggles, prescription eyewear, apparel, footwear and accessories. These products represent our commitment to excellence — a passion that redefines what is possible for those who defy their own limits."
From 10/1 - 10/15, Oakley Women wants to know if you (ladies-only) have a friend that shows "STRENGTH NOT SURRENDER".
Winner will be chosen October 15, 2013. For official rules stay in touch with Oakley Women Collective
Can't wait to follow you on Instagram as well!
3 rounds of 3 x 1 miles descending w/ 30 sec walk in between. 1 minute walk after each 3 mile round.
Mixed greens, toasted red quinoa, apple slices, carrots, cucumbers, edamame, corn, leeks, tomatoes, pumpkin and sunflower seeds, pecans, avocado, goat cheese and strawberries.
I've been working on a few articles and quotes lately for magazines (Women's Health, Triathlete, Runner's World) for the winter months as well as on Ironman.com and Irongirl.com but I wanted to share one of my favorite run workouts, featured at Triathlete magazine online.
Over/under interval run workout
Trimarni Coaching and Nutrition, LLC
Be prepared to race at your best no matter the location. Although there’s no place like home, racing nutrition involves eating a reasonable amount of energy-dense, clean (and safe) food to meet the demands of your upcoming race.
Traveling nutrition tips:
- Stay hydrated: Bring an empty 20-28 ounce water bottle when flying and fill after security. If driving, bring plenty of water for traveling and racing.
- Snack frequently: to control blood sugar and to ensure adequate fuel for race day, stock-up on energy dense foods like trail mix, cereal (ex. granola), bars and raisins along with washed fruits and veggies (chopped/sliced).
- Do your research: Google it! Check out what’s on the road or around your hotel and review online menus for needed dietary needs (Ex. vegetarian, gluten-free, etc.). Consider food options that can be found at gas stations (ex. milk, bananas), CVS (cereal, oatmeal, nuts) and grocery stores (hard boiled eggs, nut butter, bread, yogurt, produce) to help make your stay a little more like home.
- Plan ahead: Bring as much as you can that is familiar to you. If you aren't able to travel with silverware/plates/bowls, the hotel my have options to help with meal prep and eating.
- Amenities: Does your hotel room come with a refrigerator, coffee maker and microwave or a continental breakfast (which may not be open before your race start)? These will help make your stay a little easier as oppose to dining out every meal.
- Egg white sandwich: Subway, Dunkin Donuts, Einstein Bagels, Panera Bread
- Baked potato - Wendy's
- Grilled chicken sandwich: Chick-fil-A (comes with a fruit cup), Carl’s Jr., Wendy’s (hold the BBQ sauce) and McDonald’s (hold the mayo).
- Veggie burger and garden salad - Burger King
- Veggie sandwich and soup – Subway, Panera Bread
- Burrito or burrito salad bowl (vegetarian options available) - Moe's Southwestern Grill
Reheat, repeat: Smart Meals for traveling triathletes
Including two hotel friendly creations - yum!
I love to dream big. It is exciting when the hard work pays off and dreaming big can be life-changing. For the 7th time in my life, I get to dream big as I take my body on a 140.6 mile journey to cross the most talked about finishing lines on the Ironman race calendar.
For many, dreaming big means accepting disappointment. It may even mean facing failure. A goal typically has an end point but a dream doesn't always come with a specific time-line. And that can be frustrating.
But if dream smart, you will find yourself discovering amazing things about yourself. Perhaps things that you never thought were possible because you stopped expecting failure and disappointment and instead, welcomed change, hard work and commitment to reach goals that you never once thought were possible.
After picking up Karel's packet and doing the normal pre-race routine (set up transition, bathroom stops, putting on the wetsuit for the first-time wet-suit legal swim at this race, swim warm-up), Karel was standing knee high in the water waiting for the first wave of the race to start at 7:30am.
I wasn't sure if Karel was first or second because I missed the first place male but Karel quickly told me that he was second....although less than 1 minute behind the leader as they started the run.
Getting close to 36 minutes for the run, I spotted the awesome-looking Trimarni Tri kit on Karel and with no other male in his race in sight, I knew this would be a first for Karel.....
2:09:15 finishing time
1.5K Swim: 27:57 (12th place male)
T1: 53 seconds
40K Bike: 1:02:13 (23.9 mph average, 1st place male)
T2: 38 seconds
10K Run: 38:10 (6:09 min/mile average, 1st place male)
5 hour ride + 30 min run
Bike main set:
45 minutes at IM Pace watts w/ 3 min EZ in between for 5 hours.
(yep - that's it! Put all those pieces together and all those 3-4 hour workouts were coming into play for my first solo 100 mile ride in the past 22 weeks).
Run off the bike was great - averaged 8:12 min/miles w/ 30 sec walk in between each mile as usual.
I switched over my Garmin to my main page (from my interval screen) and I couldn't believe my eyes. Holy cow....NEVER have I held 20 mph alone and finally I could fully experience how this quality training approach pays off! Karel was just as happy as I was for you never know how the body will adapt to training stress and I'm so happy that we have been able to put the pieces together very nicely with my 3rd time training for the IM world championship.
14 days until the Ironman World Championship and I will continue to eat the same foods that have fueled my workouts, have kept my immune system strong and have helped me recover. I will still love every day as triathlons are not my life, but instead my lifestyle.
My body will perform on race day based on how I trained it to perform and not based on a number on a scale.
Scrambled eggs (1 whole egg + 1 egg white)
Sauteed kale w/ olive oil, goat cheese, leeks and red peppers
Have you been adding to your "off limit" food list over the past few months/years?
How about rethinking your meals as you learn how to develop a healthy relationship with food?
It's time to free yourself from food rules and "bad" food.
Trimarni Tip (from the Sumbal household who always has a loaf of fresh local bread in the house at all times):
The key is balance for any meal but hopefully you are looking for easy ways to create more plant strong meals to provide your body with lots of vitamins and minerals to reduce risk for disease and to support your immune system.....but you also need to feel satisfied. Whereas a plate of lettuce and veggies is not going to satisfy you or fuel your body, the same may be true for two slices of bread with veggies and a few slices of meat in between.
Since I do not have any bad, off limit food in my food vocabulary, I welcome any opportunity to enjoy real food. Eating time is always a happy time for Karel and myself. There is no food critiquing but instead lots of yumming.
Consider turning your sandwich inside out and use your veggies as the base and then top with your choice of protein, whole grains and heart healthy fats. Keep in mind that you can only stuff a limited amount of plants between two slices of bread and a plant strong meal may require the use of silverware and a table (instead of eating with your hands or behind the steering wheel). As a side dish, no need to give up bread. Enjoy an open face sandwich with cheese/yogurt spread, avocado or hummus or enjoy your bread as a pre/post training snack with nut butter. Tweak your diet to find what works best for you.
Here is a creation I made to help you get excited that you don't have to have an off limit food list when it comes to enjoying plant strong meals to fuel your active and healthy body.
With this week being my last week of Ironman training before an active recovery week followed by race week taper, my body feels amazing. With our approach to Ironman training being enhanced every year, I really feel Karel and I nailed my training for my 7th Ironman and 3rd Ironman World Championship. Every go-around we reflect on what didn't work and then we stretch the boundaries on how much I can get my body to adapt with the least amount of training stress. With this "less is more, train hard, recover harder approach" I have experienced bitter sweet feelings before my last three Ironmans. Absolutely I am ready to taper and rejuvenate from all this Ironman Kona specific training and I am excited to experience the normal "hunger" I experience on race week to get out there and let my body do it's thing. But my body and mind feel healthy. They feel strong and confident and it saddens me that this training is coming to an end. I still do not dread any workout and I continue to look forward to what my body can do with every workout I am given from Karel (and oh boy does he push me!). What's even more amazing is that instead of experiencing burnout (which I never get - ready for the season to end, sure, but never a loss of motivation), I continue to see big performance gains. I have off workouts but not as often as the great workouts. Although I pushed my body to a whole new level to qualify for Kona at 2013 Ironman Lake Placid, I challenged myself to training my brain just as much as training my body - with the help of Gloria, my mental coach (who will also be my roomie in Kona).
One thing I have learned with my journey as an endurance age group athlete, is that the mind must be as strong as the body. You can put in all the hours and miles as you want to make it look good on paper that you did the work but if you want your body to perform, your brain must be tough and ready for the challenge.
Training the brain is not easy. And this is why I rely on Gloria to help me for when I experience doubt, I know she has a toolkit to guide me in the right direction.
For example, whenever you start a training plan, for most people the first 3-4 weeks seem to fly by. Endorphins are flowing, the body feels great and everything goes as planned. But then there are the moments here and there were workouts are challenging and the doubt comes about. Looking ahead 4,8,12 weeks down the road, you think to yourself how will I ever be able to finish the race with my goals accomplished. Then, suddenly, with a balanced approach to training. Everything suddenly comes together. The puzzle pieces make more sense and although it doesn't necessarily get easy, the mind knows that race day is coming. So no more excuses, what if's or doubts but instead, confidence that the body CAN do what it was trained to do. However, for many people, the excuses, doubts and what if's continue until race day and that can be very draining and negative for a body that is primed to perform.
This week has been tough. Putting in those final workouts to my Ironman puzzle has been time-consuming and challenging. But, what's keeping me positive is that my body and mind are strong. I do not doubt my fitness and I feel very confident about my race (3rd time is the charm as they say :) Of course, knowing that I just did an IM about 12 weeks ago, I do not fear the distance and I have trust in myself that I can race smart in Kona with the notorious wind/heat race day conditions (among 1500 of the best IM athletes around the world). More than anything, I am not focusing on getting faster but instead, building confidence for race day. Learning how to overcome obstacles that occur in training is just as important as nailing a fueling plan or having several long workouts in the bank.
This morning I had a tough brick.
First off - 4500 swim.
Then a 6 mile run.
On paper, my physically trained Ironman body was ready for the distance but it was the sets that challenged my mental strength.
2 x 1700 swim w/ 1:30 rest in between
All Ironman "steady" pace
With the pieces coming together very nicely, this set allowed my mind to wander. I had plenty of time to think about anything and everything but I was forced to stay in the moment. In an Ironman, it's very easy to think about mile 20-26 of the run.....when you are at mile 1 of the swim. But with 140.6 miles to cover, what's the point of thinking ahead when you can stay in the moment. Why direct your thoughts to something that has not happened yet when you can direct all your energy to what's occurring at that moment in time.
Although good on paper, I struggled mentally with this swim because it felt easy....but on my watch it didn't look fast (relative to me). But I felt SO good in the water. It was just a mental mess going on this morning in the pool and only I could figure my way out of it. So I had two choices - be grateful that it feels easy now and it once did not feel easy 8 weeks ago (because I wasn't "trained" yet for this set) OR get frustrated and upset and throw in the towel.
I choose the first option.
I finished the swim feeling happy and confident. Confident that I did the work in the pool, happy that I still love to swim. I will not bash my body for not giving me faster times for I put in the necessary work and this was all that my body could tolerate alongside my bike and run training...and balancing life, sleep, diet, traveling, etc. I am excited to start the Kona swim with a body that loves to swim.
Next up - 6 miles of running.
I remember back in June that my endurance was not where it is today. I was getting my body back into shape after 90 days of no running and running just wasn't fun for me. I was not able to push and let my mind be my only limiter. With an amazing 10 weeks of injury-free training behind me and a great foundation from recovering so well from IM Lake Placid, I have enjoyed every run and I constantly thank my body (and continue to do all my hip/core/back exercises and stretching/foam rolling/110% Play harder icing, epson salt baths, massages 1-2 times a month).
So today, I put another workout in the Kona bank that brings me confidence for my mental tool kit.
6 x 1 miles with 30 sec walk in between.
Odd steady, even "faster" (I don't have a lot of speed in my body so I am not pushing my boundaries with my current lactic threshold).
Average pace 7:59 (including walks)
Mile 1: 8:17 min/mile, 182 HR (rush of blood)
30 sec walk: 122 HR
Mile 2: 7:25 min/mile, 161 HR
30 sec walk 132 HR
Mile 3: 7:55 min/mile, 141 HR
30 sec walk 131 HR
Mile 4: 7:06 min/mile, 150 HR
30 sec walk, 151 HR (body was speaking to me)
Mile 5: 7:57 min/mile, 146 HR
30 sec walk 143 HR
Mile 6: 7:05 min/mile, 156 HR
What made this so hard? Once again - it all came down to mind over matter. As I ran the first hard interval, my brain instantly thought "There's no way you will be able to run the last one hard." Here I am not even finished with the first interval and despite my legs speaking to me, my mind was already trying to convince me that there was no way I could do 3 sets of these. But after the recovery walk and a steady interval (which was surprisingly "fast" compared to the "fast" interval), I decided to just give it a go and instead of making excuses, just make things happen. After the 2nd interval, viola. Just one more fast to go. Although it did get tough as the lactic acid was accumulating in my oxygen deprived body, never did my body tell me that I couldn't do it.
One thing I have learned with training for sports and racing is that you can never count yourself out OR think you have it in the bag until you cross the finish line (or finish a workout). When it comes to endurance racing, the best way to succeed is to slow down the least amount possible. In other words, you don't have to be fast, you don't have to be the best at everything and you don't have to get upset if things aren't going as planned at a certain moment. What you have to do is stay in the moment. The only way to get yourself to the next interval, mile or set is to be sure your mind is just as strong as your body.
Next time that you doubt yourself, give it a go. Don't fear the hard for it will get easier. And when it does, you will likely find yourself craving another challenge of seeing where you can take your body and mind. For me, I love everything that comes with training for an endurance event for my body doesn't have to let me do what I ask for it to do when I train it. I am so incredibly grateful to my body no matter how the workout unfolds.
Thank you body....and mind.
I wanted to share a few articles that caught my attention during our trip.
Food and Nutrition: Sept/Oct 2013
-Pg 16-17: Beans are a tasty, nutritious and economically efficient way to meet nutrition needs year-round. They are high in protein and soluble fiber and a good source of vitamins and minerals. They are also an essential source of protein, iron and zinc. Diets rich in soluble fiber are associated with improved blood glucose control and blood cholesterol levels and may help fight heart disease. Since they're often priced less than 25 cents per cup, dried beans are affordable. Types of beans: Black, lima, chickpea/garbanzo, red, great northern, pinto, kidney, fava, black-eyed peas, navy, soybeans.
-Pg 22: Oats: a trendy, budget-friendly food staple. At 150 calorie per -one cup cooked serving, oats resemble other cooked whole grains in their energy density. The soluble fiber in oats (B-glucan) consistently has been shown to lower the heart disease risk factors of total and LDL cholesterol. In 1997, the FDA approved a health claim for the role of B-Glucan soluble fiber, as part of a diet low in saturated fat and cholesterol, in reducing risk of heart disease. One cup of cooked oatmeal supplies 2 of the daily 3 grams of B-glucan soluble fiber necessary for these heart benefits.
Oat definitions: The lease processed oats come in the form of groats - the husked whole oat kernel - and require the longest cooking time (40 minutes). Oat groats can be substituted for brown rice, wheat berries or other whole grains in a dinner side dish. Steel-cut oats are toasted oat groats that have been cut into small pieces with a metal blade. Ready in 10-20 minutes, steel cut oats have a firm texture and nutty flavor. Rolled oats (old fashioned or 5-minute) are groats that have been steamed, flattened and dried and are typically less expensive and more readily available than whole and steel-cut oats. Quick oats are rolled oats that have been cut into smaller pieces to reduce cooking time down to 2 minute. Instant oats resemble quick oats in texture but have been partially cooked before drying so that they can be reconstituted with boiling water.
Eating Well Oct 2013
-Pg 24: Several studies show that adding more produce to your diet can improve your mental health and sense of well-being. Celery and Parsley deliver apigenin, a compound that promotes the death of cancerous cells, according to new research from Ohio State University. Red cabbage and blueberries are packed with anthocyanins, which may help keep your memory sharp.
-Pg 17: The apple is a powerhouse of polyphenols, potent antioxidants. eating apples may lower the risk of asthma, lung cancer, stroke and prevent blood sugar spikes. According to a recent Ohio State study, adults eating just one apple a day of four weeks reduced their level of LDL cholesterol by as much as 40%. The fruit is also rich in pectin, a soluble fiber effective in lowering cholesterol. Apples offer thousands of flavor possibilities. Once more than 16,000 varieties grew just in American orchards. As shelf life an uniformity became more important, most disappeared. Find out what's growing by you at localharvest.org.
Remedy's Healthy Living Fall 2013 (healthcentral.com) - FREE pamphlet from the pharmacy at the hospital
-Pg 10: Gut reactions. The connection between the brain and the gut is a two-way street. Recent research suggest that the health of your digestive system - the esophagus, stomach, small intestine and colon - can affect your mood and well-being. The key to the complex interaction is the enteric nervous system, which experts sometimes refer to as the "brain in your gut." "Thousands of nerves line the intestines and signal muscles to contract to propel food along the digestive tract," explains David Wolf, MD, a gastroenterologist and University of Texas Health and Science Center in Houston. Like the one in your head, your gut's brain depends on neurotransmitters such as serotonin, the famous feel-good chemical. "Around 95% of serotonin is produced in the intestinal tract," says Dr. Chait MD.
While the serotonin in your brain regulates mod, in the gut, it promotes the growth of nerve cells and alerts the immune system to foreign invaders like viruses and bacteria. Serotonin also keeps the two systems in constant communication, so when stress hits, it's no wonder your stomach starts to churn - or that GI problems make you depressed and anxious. New research is also highlighting the vital role of the healthy bacteria that exist naturally in the gut. Trillions of bacteria populate the gut and scientists are only just beginning to understand that unique habitat, according to Jack Gilbert, PhD, an environmental microbiologist at the Argonne National Lab in Chicago.
When these god bacteria are diminished by a poor diet or a course of antibiotics, your digestive health and overall well being often suffer. The best way to improve your digestion is to eat a healthy balanced diet, says Dr. Chait. Aim for plant based, fiber rich foods, plenty of veggies, fruits, whole grains and bran and lean sources of protein such as chicken and fish. Daily fiber recs - 38 g for men under 50, 25grams for women under 50 and 30,21 grams respectively for men and women over 50.
Thanks to the enteric nervous system, the digestive system is very sensitive to emotional and psychological stress. Stress busters like deep breathing, yoga, meditation and massage can play an important role in alleviating GI disorders triggered or exacerbated by tension, such as IBS, whose symptoms include cramping, bloating and often alternating bouts of constipation and diarrhea. A recent study found that women who practiced mindfulness meditation for 8 weeks had greater reductions in IBS symptoms than women who were assigned to a support group.
It's true: regular exercise keeps you regular. Activity improves motility.
-Gas: If you are belching excessively, you may be swallowing air - aeorphagia. Flatulence happens when bacteria in the gut ferments undigested food; certain foods are worse than others. Avoid carbonated sodas and chewing gum. Chew foods slowly and eat small meals. If you experience gassiness, limit artificial sweeteners such as sorbitol.
Pear and carrot muffin-inspired
Makes 7 pancakes (1/3 cup serving) - So delicious, I wish this recipe made more!
½ cup rye flour (you can use any flour, I like the consistency of rye and
soy flour – a bit lighter than whole wheat)
½ cup skim milk
1/8 tsp iodized salt
1 tbsp honey
1 small pear shredded (about ½ cup packed)
1 large carrot (peeled first) shredded (about ½ cup packed)
1 tiny mini box of raisins (I keep these in the house for on-the-go snacks or
4 large strawberries – sliced (if frozen due to season, defrost for 30 -60 sec
and then slice)
1 tbsp sunflower seeds
1 tbsp chia seeds
Olive oil (1 capful per 3-4 pancakes)
1. On large skillet, heat to medium heat (just above low). Drizzle with olive
2. With all ingredients mixed in a bowl (I mixed with a fork), use 1/3 cup to
portion each pancake and press down with bottom of the measuring cup for a
3. Cook for 3-4 minutes on one side, flip when firm and cook additional 2-3
minutes on the other side.
4. Repeat until the batter is finished (I always make a mini pancake to taste
while cooking ;)
1. On large skillet, heat to medium heat (just above low). Drizzle with olive oil.
2. With all ingredients mixed in a bowl (I mixed with a fork), use 1/3 cup to portion each pancake and press down with bottom of the measuring cup for a flatter pancake.
3. Cook for 3-4 minutes on one side, flip when firm and cook additional 2-3 minutes on the other side.
4. Repeat until the batter is finished (I always make a mini pancake to taste while cooking ;)
After a 1 hour warm-up on the bike (18 miles and oh did my body really benefit from that) I started my long run:
2-3 min break - bathroom/refill flasks w/ sport drink
5 x 1 miles Descending from IM pace to whatever my body would give w/ 30 sec walk in between
1 hour EZ spin active recovery (16 miles - oh this felt sooooo good to loosen the legs and sip on Hammer FIZZ - so refreshing to replace electrolytes as it was a major sweat fest this morning running from 8:30-10:30am in the Florida heat).
Average pace 8:37 min/mile (including walking and cool down, not including break)
Total miles: 14.93 miles
Average HR 140 bpm
Mile 1: 8:27, 120 HR
30 sec walk: 112 HR
Mile 2: 8:18, 126 HR
30 sec walk: 120 HR
Mile 3: 8:22, 131 HR
30 sec walk: 125 HR
Mile 4: 8:29 (incline), 139 HR
30 sec walk: 135 HR
Mile 5: 8:23, 140 HR
30 sec walk: 133 HR
Mile 6: 8:30, 140 HR
30 sec walk: 134 HR
Mile 7: 8:35, 142 HR
30 sec walk: 140 HR
Mile 8: 8:28, 143 HR
Mile 9: 8:20, 141 HR
30 sec walk: 139 HR
Mile 10: 8:12, 147 HR
30 sec walk: 141 HR
Mile 11: 8:10, 145 HR
30 sec walk: 141 HR
Mile 12: 8:10, 143 HR
30 sec walk: 153 HR (body was getting hot - look how my HR went up during the walk to try to cool my body)
Mile 13: 7:56, 153 HR (but I had just enough mental strength to convince my body that I could do this! And fueling was perfect so had plenty of energy for this run)
30 sec walk: 153 HR
Mile 14: 8:26, 150 (steady effort before cool down)
.57 miles: 9:07, 141 HR
Karel is currently training for the Miami 70.3 so his training is a lot more intense. It took him a few weeks to recover fully from Placid and a few more weeks to get his snap back into his legs. Here's his weekend training:
Saturday: 2 hour bike + 30 min run
Bike - first hour warm-up until steady "fast" pace (draft legal behind two of our athletes JM and Josh)
Main set: 10 x 6 minutes @ Z4 watts w/ 1 min recovery in between (about 1 hour of hard efforts)
Run off the bike: 30 min negative split run - 6:50, 6:40, 6:30, 6:13
Sunday: 13.1 mile run (1:30, 6:52 min/mile including walk breaks) + 1 hour social spin (active recovery)
2.5 miles - warm-up (7:17, 7:00)
Stopped and stretched for a few minutes
Main set 3x's:
3 miles descending w/ 1 min walk in between (start at 6:50 min/miles and descend 10 sec each mile)
6:49, 6:39, 6:29
6:47, 6:39, 6:29
6:48, 6:40, 6:15 (with strong finish)
Walked 1 minute
Jogged cool down 1.4 miles - 6:50 min/mile
We train smarter to train harder and in order to do so, we recover even harder.
100 fast, 50 EZ
After the swim Karel and I went for a 90 minute bike, I included 8 x 2 min "fast" w/ 3 min EZ to wake up the body before Thursday's workout.
Run off the bike
1 mile EZ (8:10), 1 min walk
Main set: 4 x 1 miles @ 7:30-7:40 min/mile pace w/ 1 min walk/rest in between
1 mile steady (8:10 min/mile)
Fri - 5000
1 hour warm-up (building to 15 watts below IM pace)
Main set 4x's:
35 min at IM pace (my new pace is now 12 watts higher - yippe for training smarter, less is more) w/ 4 min EZ
The other day while I was working in the hospital (I work PRN as an inpatient Clinical RD) I had a patient who was admitted for Jaundice and electrolyte imbalance. This patient was also diagnosed with anorexia and bulimia.
As we all know electrolytes are vital as our nerves, cardiac muscle and skeletal muscle all rely on them on a daily basis. They also help control pH balance in the blood and body fluids. Our electrolytes are best obtained from food but as we know as athletes, we also find them in sport drinks. Electrolytes are tightly controlled in body fluids (ex. plasma, blood and interstitial fluid) and must remain in specific concentrations or else serious medical conditions may arise.
I've said it before but I fuel before every workout, during every workout and after every workout. I never sabotage my body by not fueling it properly, especially when I want it to perform as beautifully as possible during training in order to get stronger and to recover faster.
topping: Sesame seeds
1. Microwave ingredients in bowl and top with sesame seeds.
Fresh fruit - raspberries, bananas
Greek yogurt (daily eats - 0% Fage)
Scrambled eggs (1 whole egg + 1 egg white)
Kale w/ olive oil (sauteed)
Asparagus w/ garlic
Salt to taste
1. In 425 degree oven place veggies in large casserole and toss lightly in olive oil. Bake for 20-25 minutes.
2. Steam asparagus and then place in small casserole dish and top with chopped garlic and bake until golden brown (15 minutes).
3. Prepare millet (1/2 cup dry prepares 3 cups cooked) - 25-30 minutes
4. Place 1/2 - 1 cup millet in bowl and stir in marinara. Top with roasted veggies and asparagus and top with cheese and seeds. Season to taste.
1 tbsp chia seeds
~10g whey protein powder
Water (to meet consistency needs)
heck out Hugo's story HERE!
With so much nutrition advice available, how do you know what to believe?
For example, my friend Jason asked me if I heard about Almased, not because he was interested in it but because he was shocked at the diet plan and that it was endorsed by a Registered Dietitian (RD). So, if a MD and RD recommend Almased, does that mean that you should use the product to lose weight and follow the diet plan?
At the beginning, you only drink vegetable broth, water and three Almased® shakes per day. For each “meal”, eight level tablespoons of Almased® with cold water (bottled or filtered) or milk (skim, unsweetened almond or soy). The weight loss during this phase may be higher than for the rest of the diet. You can stay in this Starting Phase for a couple of days or up to 2 weeks if you feel good. Then you begin the Reduction Phase, during which you replace two meals (preferably breakfast and dinner) with an Almased® drink and eat one healthy meal. This phase lasts about 6 weeks or until you reach your ideal body weight. Then you enter the Stability Phase. For several weeks, replace one meal a day with Almased® in order to avoid the dreaded yo-yo effect that causes pounds to come back on quickly after a diet. Weight loss continues during this phase.
If you replace your dinner with Almased®, you speed up the fat burning process during the night. Almased® not only curbs your hunger but also improves thermogenesis, the conversion of fat into heat. The body takes the energy it needs for the nightly repair of cells that were damaged during the day from fat cells – you lose weight while sleeping.
There appears to be many nutrition experts out there with plenty of conflicting information. I work with many athletes and fitness enthusiasts and patients in the hospital, who ask me about different diets, foods, products, etc. and although I hear similar questions over and over again, there is always a question or two that makes me a bit upset that there are actually people out there with no credentials who speak so strongly about how a person should eat and people actually go to certain lengths to pay money for their advice.
Just like with a tri or running coach, a lawyer, a doctor, accountant, etc, you always want to put your trust in a person based on his/her credentials. Certainly, experience goes a long way but there is something very important in society for individuals to gain an education in an area before practicing in that area.
But what about a personal philosophy? With so many experts out there (with and without credentials), who do you trust when your health is involved....and you are willing to pay money for help/advice?
I feel right there, this would take away a lot of confusion with nutrition for if you want nutrition help, direct your energy toward someone who has a reason to provide nutrition advice and then go with the philosophy that you feel will better your life and will fit your needs. Although I highly recommend working with a registered dietitian when it comes to eating for health and a RD specializing in sports when it comes to performance, your choice of who you receive your nutrition advice from should be based on a personal philosophy of the expert. Credentials or no credentials, there is a lot of advice available to the public and you don't have to believe everything that you hear.
To help you out when it comes eating to improve your health and/or changing your diet for performance/body composition, here are a few tips to follow.
-Ask yourself if the philosophy of your expert gives you happiness.
-Does the philosophy have meaning?
-Is the advice practice, useful and valuable during all stages of life?
- Can the philosophy apply in all situations and circumstances in life?
-Does the advice seem healthy? Would the advice of this expert work for a child, an elderly person or an individual who just beat cancer? Sure, everyone has different nutrient needs and different eating styles but is the recommendation so extreme for you that it would not be appropriate for others in some way or fashion?
-Does the philosophy work for a lifetime - what about when the quick fix phase is over?
-Can the advice of the expert carry you through the good and bad times in life? Is the advice only appropriate for you to be 100% in control all day every day?
-Does the philosophy seem appropriate to meet your personal needs and goals?
-Is your expert open to change or does he/she give extreme or black/white rules?
-Is your expert open to many ways of thinking about how to improve your health? You don't have to accept every philosophy so don't limit yourself to believe that you only have live one way for the rest of your life.
-Does your expert appear to be an expert at everything or is his/her philosophy based on a specialty?
-Does your expert practice what he/she preaches?
-Does your expert have an answer for everything or is he/she constantly exploring new ways of thinking to ensure that you live the best life possible?
The bottom line is where do you draw the line when it comes to believing everything you hear and read? Even when you are most vulnerable, desperate and needy to try anything and everything or feel frustrated that you have failed in the past, consider your primary goals both short and long term with your body, health and fitness/performance before you search for a person who has a philosophy that meets your individual needs.
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.
My legs were tired, it was hot and humid, the wind was blowing and I was riding behind Karel on his new Speed Concept.
33 days until Kona and I think I just finished one of my hardest training blocks ever.
Thank you BODY!
5 hour ride + 15 min run
1 hour warm-up, building to 10 watts below IM pace (legs took a while to warm-up thanks to the stress I placed on my body from Saturday's 3:15 bike + 9.5 mile run).
35 min IM pace w/ 5 min EZ
Main set 3x's:
35 minutes @ Half IM pace (watts) w/ 4 minutes in between (see below of details of this set)
Steady riding upper Z2 until finished
Total hours: 4:58
15 min run off the bike (RPE 75-80%, ended up holding 8-8:15 min/miles)
Since Karel is training for a half IM (Miami 70.3 in the end of October), his training is a bit different than mine right now. He ran 1 hour before the bike and then joined me on my 2nd interval. After I did 35 minutes of riding at my IM pace and then recovered for 5 minutes, Karel joined me and we were ready for the main set.
The duration for the main sets has grown over the past few weeks and no more am I feeling the "low" I use to feel around 2.5 hours during my long rides. While training for IM Lake Placid, I knew that my endurance was going to come slowly after not running for 90 days (Feb - April) due to my chronic hip/back issues. But I continue to focus on the CANs with my exercise/training routine and enjoying everyday with my healthy, pain free body. Now, I feel my endurance is better than ever and since the training is getting very intense and specific, I am super mindful of resting my body before I really need to rest it. I really love the progression that Karel has given me with my training for it was a work in progress. I spent all last year working on my speed as Karel did not want me to do an IM but instead work on the little things that will improve my endurance. Hence, get faster before you go longer. I remember blogging last year about doing my first Olympic distance tri in 4 years! Oh the nerves!! Then there was The Iron Girl Half Marathon in Clearwater . Then another Olympic distance tri (first time for Karel!). And then I was able to put it all together at Branson 70.3
Anyways, the body is an amazing thing and I don't feel it is always respected. It takes a lot of time to train the body and mind, not only in athletics but with anything in life. You just have to have patience and I think our society loves quick fixes. Our society wants something to happen today just like.
Sometimes we have to shut up the mind to make the body go that extra mile to get stronger but many times, we don't listen to the body when it is speaking.
I feel athletes are no more stubborn than the rest of the population for many people push the body (or don't listen to it) when it needs to rest or slow down. I think for many of us, we just don't want to miss out on life and because of that, this is the reason why we should listen and constantly pay attention to the body and what we choose to feed it, do with it and most importantly, how we speak to it.
On Sunday, my main set was more than just 35 minutes at Half IM pace. It involved no tail wind (thanks to Karel choosing country roads with the long blades of grass blowing right at me or to my side) and very little shade from the heat. It was perfect Kona prep and Karel constantly reminded me what I was about to do with my body in Kona in about 4 weeks for 140.6 miles. "It's not going to be easy Marni. You can never beat the wind."
Riding with Karel is amazing. I can't tell you how much I learn and benefit from him as a cat 1 cyclist for many many years. His knowledge of bikes is one thing as well as his passion for anything on two wheels but it is his attention to details and tactics that really make him so smart as an athlete.
The set was as follows:
10 minutes of me in front riding half IM pace.
Then Karel would go in front and hold a similar pace (he did this workout for me so he obviously wasn't pushing his watts) and I had to stay draft legal (7 meters) behind Karel. He wanted me to pay attention to my speed and watts and to stay draft legal but still be "competitive" with who was in front of me. This is something I have a hard time with as I typically stay a bit too focused on myself and don't take a lot of risks when it comes to being pushed by the other girls who pass me. Karel wanted me to be relentless within my own ability and I felt like this was one of the hardest sets I have ever done and it really pushed my limits (physically and mentally).
I constantly remind myself that my body does not have to let me do "this". When I train I push my body and challenge myself. I get sore, tired and rely on sport nutrition because I am depleting my body of nutrients, fluids and electrolytes. I see patients in the hospital who are too tired to get out of bed, lay in pain, are unable to think straight and feel miserable - not because they just did a marathon or an IM or biked 100 miles that day but because their body is failing them at that time.
I started Ironman Arizona last November but DNF'd due to dehydration about 100 miles into the bike....Rev 3 Cedar Point was my redemption race.
First of all though, you really have changed the way I think about my body and my relationship with food. I don't come from an athletic background at all....I couldn't run over a mile until 2009, never really rode a bike until 2010 and couldn't swim a lap until 2011. So this has been quite the journey!
I never have had a healthy relationship with food but reading your blog has taught me that as athletes especially food is FUEL and we need to treat our bodies right. Also, thanks to you the whole day yesterday I kept reminding myself to thank my body for being awesome.
When it got hard (which it did a lot) and I wasn't preforming how I *thought* I should, or going as fast as I had hoped, instead of being angry at my body or dragging myself down, like I used to do, I thanked my body for letting me get through training and for carrying me through this race.
In the past I would have felt bad for myself and thought "you're so slow, you're near the back, why do you even do this?" but yesterday not a single negative thought entered my mind the whole day.
I spent hours thanking my legs and my lungs and encouraging my body to keep moving forward. It's still a new way of thinking for me, but I love it!
How did Sarah's race turn out? Here's the end of her race report: