Ironman Florida Race Report - '19 Kona Bound

Pre-race
While the alarm was early at 3:45am, the recent time change made it only feel like 4:45am. Karel was quick to get out of bed for his morning espresso, followed by his typical pre-race/workout bowl of oatmeal. He ate standing to help with digestion and shortly after, he went for a quick jog around the neighborhood to get his digestive tract flowing even more. After getting all of his gear organized, it was time to drive to the race venue around 4:50am.

It was a quick 2 mile drive from the Southern Dunes property to the Lake Eva community center/park (race venue). I drove Karel (and our other coach Joe) and dropped them off near the transition area. Campy and I then drove around to find parking. Thankfully, Haines City does a great job opening almost every parking lot available for their triathlon races. After parking in the lot of a pharmacy on 5^th street, Campy and I walked to the transition area to wait for Karel after he pumped up his tires. The weather was perfect as it was cool, but not too hot and certainly not too cold. After collecting Karel’s pump, I dropped it off back at the car and then went to the Lake Eva pool to meet up with Karel and Joe. The pool was open Wed-Sat of race week (9am-1pm) and on race morning from 4:30-6:30am. I was surprised to not see more athletes take advantage of the pool for a pre-race warm-up. We are big advocates of getting in the water before a triathlon, especially when it’s a wetsuit swim (as it was for this race as the temperature of the water was around 73-74 degrees). Campy and I hung out by the pool area until Karel and Joe were finished with their warm-up swim (about 10 minutes) and then I collected their bags to drop back off at the car.

Nearing the race start at 6:30am, Campy and I made our way on to the beach/sand area by the swim exit (two loop swim with an out-of-the-water transition to the second loop) just in time to see the athletes start the rolling swim. 

2.4 mile swim
Although an interesting course layout for a swim, the lake was very well-marked with buoys. Also, Ironman did something that I had never ever seen before – there was a timing “mat” in the middle of the swim! While a great idea to capture mid-swim splits for each loop, the set-up caused a lot of mayhem as there were two large buoys making a tunnel for athletes to swim through, with the timing system above the water. As you can imagine, place 2000 athletes in a small lake and have hundreds of them try to swim through the tunnel at the same time, there’s going to be some major congestion.
Karel started with the sub-1 hour group for the rolling swim start and within 30 seconds, he was in the water. The first loop was rather uneventful for Karel and he felt comfortable in the water with a strong but sustainable effort. Karel exited the water around 29 minutes before re-entering the water. However, at this point, the rolling start was nearing the end and the lake was filled with 2000+ athletes. Certainly, this caused Karel to slow down a lot. While he felt comfortable with his effort, there was a lot of changes with speed and direction to navigate through all the other athletes. At one point, a lady grabbed Karel’s ankle and yanked it so hard that he lifted his head to turn around to see what was going on. The lady yelled “you kicked me!” Karel couldn’t help but laugh. Who knows if Karel really kicked her as it wasn’t on purpose. Karel has been in that position before where it can be scary, exhausting and frustrating to be swum over so he is always sympathetic when he swims in the open water and tries to be as nice as he can with the slower swimmers. 

Although the second lap was much slower for Karel, he swam very well on a very technical swim course. He exited the water in 1 hour and 1 minute and then made his way to the gear bags in the tennis courts. 

T1

As a last-minute Ironman venue change, there were some logistically issues with this new venue. One of them being the layout of the transition area. The gear bags and changing tents were on the far other side to the location of the bikes. With no carpet on the ground, athletes had to run through the park area on chipseal, which was a bit uncomfortable for the feet. Karel wasn’t complaining as he was just thankful to be racing but it wasn’t the most pleasant of run from swim to bike. After a quick transition, Karel ran to his bike to start the bike portion. 

112 mile bike
As Karel was finishing the second loop of the swim, I made my way to the very start of the bike course on one of the rolling hills by the school (near the lake). I was accompanied by Eedee (who was cheering on her hubby Josh, who we coach) as well as our athletes Stephanie (who was volunteering later in the day). When I saw Karel, I was relieved that he didn’t tell me that his shifting wasn’t working (like in Kona) so that was a huge relief. I quickly yelled to him that he was 8^th out of T1 (he moved up two places just in transition) and 7.5 minutes down from 1^st place. I felt like this information would be most beneficial to him at the moment so that he knew where he was positioned at the start of the bike.
After spending the next 30 minutes cheering for athletes, I went back to our rental home (with Campy and Stephanie) for a quick breakfast (well, second breakfast for the day). Nearing 9:30am, we drove about 7 miles down the road (backroads) to park on the bike course so that we could cheer for all the athletes, especially for Karel, Joe, Josh and Dave (our athletes racing). We positioned ourselves around mile 60 on the bike course so that we could see the athletes on their second loop. Since there was a timing mat at miles 56, this would give me updated results for Karel and Joe (they were both trying for a Kona slot).
Karel felt good for most of the first loop on the bike. The layout of the bike course is nice in that it is flat and fast for the first half of each loop and then comes the rollers. There’s nothing too technical or hilly about the course but you do need to be an active participant in your effort on the second half of each loop. Karel took some risks on the first loop to stay competitive in his age group but after he stopped at special needs to grab 2 more bottles (a total of 5 INFINIT bottles on the bike, a few bites of a Bonk Breaker bar and a few sips of Gatorade near the end), his back/hips started to bother him (nothing abnormal as it’s an ongoing issue for Karel on the bike) which forced him to ease up with his effort. 

At mile 56, Karel was still in 7^th place so his position didn’t really change much in the first half of the bike. However, at this point he was 16 minutes down from the leader. We assumed there would be 3 Kona slots but Karel always likes to be as safe as possible so he was more focused on 2^nd place. I told Karel where he was in his age group as he stretched his back by standing up out of the saddle. I purposely positioned myself on the one “hill” on the flat section of the bike course so I’d have more time to yell at Karel (which was only a matter of seconds). As Karel was nearing the next timing mat at 83 miles, we made our way back to the race venue. Throughout the time when we were cheering for the athletes and had the music blasting from my car. As we drove back to the venue, Campy had enough and he was ready for a nap. Ironman spectating is so exhausting! 

I continued to check the tracker and by 83 miles, Karel moved back a spot to 8^th place (which was still good position wise) but he was now 20 minutes and 24 seconds behind 1^st place in his age group (18 minutes from second). By the end of the bike, Karel was back in 7^th but moved back to 24 minutes behind the leader.

T2
As usual, Karel had a super fast transition (Karel says that nothing good happens in transition so get in and out). Because the changing tents were inside, Karel welcomed the air conditioning as it was getting extremely hot and humid out. He didn't want to leave. Although the forecast called for showers in the afternoon, the rain seemed to have other plans as the sun was popping out from behind the clouds.

26.2 mile run
Our assistant coach Joe had passed Karel near the end of the bike and made his way out on the run course right in front of Karel. It was really cool to see Joe and Karel both together. Karel gave Joe a few wise words as he passed him in the first ½ mile of the run.
Although Karel has proven to be untouchable on the run as that’s where he always moves up and runs down his competition (typically with one of the top runs overall), I was unsure of what his body would be able to do just three weeks after Kona.
The positive of this new run course was that there were a lot of timing mats. The downside was that there was a lot of turns. 

Picture by Stephanie G. 

And if you were wondering about the blue KT tape on Karel's knee, he had a phantom taper "pain" going into the race so he taped up his knee. Not pictured is Karel's back/hips all taped up with KT tape. 

To start the run, athletes ran out by the school (on the bike course) and then back to the park to start three loops around the lake. Within each loop, there was a lot of out and backs, turns and hills. 

I was hoping to give Karel good news as he left transition area but all I could tell him was that the other guys didn’t look as good as him (not entirely true but I wanted him to hear something positive).

I made my way near mile 4 of the run course so I could give Karel more updates as I would be able to see him three times over a short period of time. At this point, he was still in 7^th and still just under 22 minutes down from 1^st place. This was not the typical run race that Karel was use to as he can typically make up a lot of time in the first few miles but the first guy had a huge lead over Karel.

When I saw Karel, he didn’t look good. While he always has good form when he runs, it looks a lot more forced and labored than what I am use to. As Karel ran by, he told me that he didn’t feel good and he wanted to quit. I’ve never heard Karel tell me that before. I told him that he is still moving up and gaining time and to walk the aid stations and to just break the run into small sections. While I know that we all suffer at some point in the marathon of an Ironman, I felt so bad for Karel that his suffering started so early in the run.

Pic by Stephanie Gibson

Although Karel made up little time in the first few miles of the run, by mile 5.6 (timing mat), enough progress was being made for me to (attempt to) convince Karel that all this suffering would be worth it. When I saw Karel again, he had moved up to 6^th place in his age group. Although the gap to 1^st place was still around 21 minutes, it was only 13 minutes to second. At least 2^nd was a better probability than 1^st and would still give him a confirmed Kona slot.  When I saw Joe a little later, I gave him the exciting news that he was in 6^th in his age group. Although Joe was having some breathing issues to start, he walked it out and got it under control and only got stronger as the run progressed (Joe did IM Chatty and just registered for IMFL 2 weeks before the race – with our permission of course 😉

After Karel ran by, I made my way to the other side of the run loop so that I could give him more updated information. During this time, Karel could see his competition running ahead of him….far far ahead. It was so mentally defeating for him, especially since he was already so mentally and physically exhausted. But he tried to stay positive and reminded himself that anyone can run “well” for 5 miles. Then he told himself “anyone can run well for 10 miles”. He was speaking about his competition because he was not making up much time on them so he was just hoping that his effort was good enough to keep him moving up (even though with every foot strike, he was hurting more and more).

By 8.7 miles, Karel moved into 4^th place. Now we are talking! Still nearly 18 minutes down from first, he was only 5 minutes from 3^rd. I knew that if Karel could hear that he was nearing that Kona slot, he would feel like this was all worth it. By 10.9 miles, Karel was in 3^rd and had put 10 minutes into the competition. He was still 15 minutes first and 13 minutes behind second but the competitors behind him were all slowing down. Karel needed to know that no one was chasing him because he didn’t much energy to give to speed up. He was just trying as hard as he could to not slow down too much.

At 11.9 miles, a pass had been made by the 2^nd place guy in Karel’s age group, which then put him into the lead. When I saw him running, he looked really good and he was holding about the same pace as Karel. I noticed that the 2^nd place guy was slowing down a bit so this made the race even more exciting. Many athletes were walking as it was a very tough course on a very hot and humid day.  

Hang in there Campy! Just ten more miles to go!

By 15.5 miles, Karel was 12 minutes behind first and still running about the same pace as the first place guy in his age group. However, Karel was beginning to close the gap to second (8 minutes behind). With 10 miles still left in the race, Karel could potentially move himself into 2^nd! I made my way to the back side of the loop so that I could give Karel another update before he did an out and back section before making his way to the “big hill” before heading back toward the race venue. Nearing 17.4 miles, Karel had closed the gap to second to 6 minutes and now first place was slowing down!

Karel was really struggling but his competition was struggling more. I knew he’d be seeing the medical tent at the finish line for he was digging so deep. I think Karel could have cried at any moment because he was hurting so bad. As he made his way up the hill to the aid station, he walked through the aid station and he told me that he is struggling to take in nutrition (it felt like everything he took in was in his belly) and is barely surviving. I knew he was struggling so I just told him to “one more loop and you’ll be done.” Karel walked about 15 aid stations throughout the marathon for it was the only way he could mentally break down the race. Even in one section where there were 3 aid stations within 1 mile, he walked each one of those. 

By 22.7 miles, Karel was less than a minute from 2^nd and he was running faster than everyone in his age group (including first place). I knew that once Karel passed 2^nd, he would get a bit of a lift, especially since he only had a few more miles to go. I texted one of my athletes (Julie) who was working the last aid station of the loop (on the hill) to tell Karel that he was just a few minutes away from 1^st!

By 24.6 miles, the pass had been made and Karel moved his way from 7^th AG to first. As we always say, it’s not about being fast but being great at not slowing down. Karel was keeping up with his planned nutrition with his Naked Running belt and also stopped at special needs on the 2^nd loop (you could stop at any of the loops but only once) to ensure that he was still giving his body energy all the way to the end. He also used coke and water and lots and lots of ice/water from the aid stations. Karel felt like the cloud cover that came on the last loop really helped him feel a bit more alive again since it had been so hot and humid for the first 2 loops of the run.

I made my way to the finish line with Campy and I couldn’t wait to see Karel run down the finish line and rest his exhausted body. With less than 1 mile to go, Karel secured his first place AG by nearly 2 minutes. As Karel was getting closer to the finish, there was a guy just in front of him. Karel got closer to him and saw that he was not in his age group and just let him go. Karel had nothing more to give – not even a 200 yard effort to try to move up one place overall.

As the 6^th finisher across the line, it was a little quiet with spectators but Mike Riley gave Karel a wonderful announcement “Karel Sumbal, living the American Dream!” as he called him an Ironman.

Our athletes Stephanie and Kevin caught Karel at the finish line (volunteering) and then quickly took him to medical (I expected it). Karel didn’t take any IV’s but just needed to be cooled off and rehydrated with sport drink. All Karel wanted to do was take a nap but the medical staff kept putting ice on Karel. The medical staff allowed me and Campy to sit in the finisher area by the tent until Karel was able to wobble his way out about 20 minutes later.

During this time, a rainbow had popped up over the medical tent. It wasn't too long later (a few hours) when the sky opened up and it was pouring rain. 

Karel couldn’t believe what he did. He had no idea of his run time and he was shocked that he had the 2^nd fastest run of the day. After the race, Karel told me that he is done with Ironman and never wants to do another one. He said during the race he was having so many conversations with himself about how great of an idea it would be to just focus on the half IM distance next year. Well that quickly changed after a night of sleep as he took his Kona slot for 2019. I’m super excited for us to share our 2^nd Ironman World Championship together in October. 

 A big congrats to our athletes Joe, Josh and Dave who all finished as well as to all the other IMFL (Haines City edition) finishers!

Results:

2.4 mile swim: 1:01.36

T1: 4:28

112 mile bike: 5:02.58

T2: 3:58

26.2 mile run: 3:15.15

Overall:  9:28.14, 1st AG (40-44), Kona qualified.
6th Overall.
2nd fastest run.

2018 Ironman Wisconsin - quick recap

Every athlete is in pursuit for that perfect race. We'd all like to believe that if you keep racing, it’s bound to occur. But what if that perfect race never happens? Does this mean that all past races are failures? More so, what really defines the “perfect” race.....Is it a time, a place or a feeling?

After 13 Ironman races, five Kona qualifications, several podiums, an Ironman PR of 10:06 and an amateur female win at 2017 Ironman Chattanooga, I'm incredibly grateful to my body for what it's accomplished over the past 12 years of endurance triathlon racing. But even with all those accomplishments, I have yet to have that race where I felt like it was perfect. In reflecting on my performance at Ironman Wisconsin, I feel that IMWI was a perfect race.

For me, Ironman Wisconsin was the perfect race for a few reasons.

Going into the race, I was full of emotions. Two weeks out, I felt so exhausted and tired. I felt flat during all my training sessions and my efforts felt much harder than I wanted them to feel. Karel reminded me that I get this way before every Ironman but my taper-brain was giving me a ton of misleading signals. I trusted Karel and my training and just carried on with my workouts. The best part of the weekend before race week was watching the Ironman 70.3 World Championship which had me fired-up to race (even though I felt sluggish).

Come race week, the emotions got worse as word was getting around that there was a lot of flooding in the Madison area. This created a lot of talk (and rumors) about the swim being cancelled and possible modifications to the bike and run course. As a coach, I needed to keep my ears open for any changes as I needed to stay on my toes to communicate accurate information to the 13 other Trimarni athletes who were racing. Perhaps the unknowns of race day were getting to me for I had trouble putting myself into “race mode” on Monday. But once I arrived to the race venue on Tues evening, I felt more at ease with whatever we were given on race day. Once I got myself into a good place mentally, I found myself feeling really good with my sharpening workouts leading up to the race. With each workout, I felt better and better and more excited for the race. I didn’t have any pains or niggles and this was something that I constantly reminded myself of, for there’s no better feeling than feeling healthy, strong and injury-free before an Ironman. I felt like I had a good rhythm during the week because I didn’t venture too far from my normal workout routine. 

Each morning after a good night of sleep (no alarm), a substantial pre-workout snack (2 waffles + PB, syrup, Greek yogurt and fruit – similar to race day) and a bit of mobility work, I did my planned workouts. We had to move a few things around because of the weather on Wed but other than that, I kept myself swimming, biking and running on race week with something every day. On Wed I ran and swam (am run and pm swim), Thurs we biked one loop of the bike course (~40 miles) and on Fri I swam. Sat was the typical bike/run combo. 

I found that every time I was at the race venue, I was getting more excited for my 14^th Ironman (and 3^rd Ironman Wisconsin). I made sure to get in a few pool swims on race week (even if the swim was to be cancelled) because that’s my happy place. Riding my new Ventum felt amazing and that was getting me super pumped for race day. Even though I had only rode my new Ventum about 5 or 6 times, I was confident with my decision to race on a new bike for I felt very dialed-in with my fit (thanks to Karel) and the bike was the perfect fit for me. The run always leaves me a little concerned as it's a continued work-in-progress for me but I felt confident based on my previous run training.
Come race day morning, I was antsy to get things going. I knew from past experience that once I got into the water, I would feel so much better. I just needed the race to start.

Once the race got going, I had no idea how the day would go and I feel that thinking helped me create the “perfect” race. With no expectations and a lot of Ironman experience (especially with racing Ironman Austria just 10 weeks ag), it wasn't until I exited the water that I felt like this could be a good race for me. What that meant, I wasn't sure but I felt like my body was ready to perform. While I battled low moments (as I always due in an Ironman) and had my typical “I’m never doing this again....why am I doing this” thoughts on the bike, my body was still working well. In other words, I felt like my mind and body were working together which meant I was able to still perform, even during those low moments. Most of all, I was having fun and felt like I wanted to be in the race. Plus, receiving feedback from people on the course about my position in the race (overall and in my age group) had me feeling a bit of pressure all day – which I liked.

While every Ironman requires a bit of good luck and there are bound to be plenty of obstacles to overcome out of your control, things were going rather well for me on the swim and bike. Even on the run, I didn’t have any nutrition/gut issues, no major obstacles to overcome and my body didn’t start to get really fatigued until around mile 16/17 of the run. More than anything, I felt good on the run and it never felt "too long" to run a marathon at the end of the Ironman. I was in the zone. And for me, I stayed in front of my age-group competition throughout the entire race! It's pretty typical for me to get run-down on the run but I couldn’t help but smile throughout the entire run (even though it was an incredibly tight race between me and my competition!) because of how well I was playing my tactics throughout the race. I felt this was the smartest I raced and in looking back, I didn’t deviate from what I know and from what has worked in training. 

You may not be surprised to hear that I felt good on the swim, but it was super chaotic and messy in the water. It was incredibly choppy and felt more like an ocean swim than a lake swim. Oh the bike. It was SO windy. Thank goodness for my new Ventum for it literally felt like I was slicing through the wind. But of course, the low moment came and didn't go away for some time. I had about 30 miles of being in a very low place where I wanted to quit and really considered that this would be my last Ironman. But then,, I popped out of it and I was having fun again. But then it wasn’t that long until I got another low again. While I had a good bike time for the distance, it was very windy which took a lot of mental and physical energy. The bike actually went by quickly for me but it wasn’t without plenty of low moments to ride through. 

Come the run, I had two bathroom breaks which I initiated before I really needed to go to the bathroom and I also intentionally walked once within every mile of the entire marathon as that was part of my plan. I stayed confident with my run/walk strategy for it works so well for me and I trusted my training. Throughout the entire race, I stuck to my nutrition plan and applied what I practiced in training and deviated when I needed to listen to my body and react to what my body was telling me (this comes from experience). As I mentioned above, I didn’t have any nutrition issues (I rocked my hydration belt for the entire run - just like I do for every single outdoor run training session) but I also had no low moments on the run. For me, this is where I feel my perfect race came about. After a solid swim and bike, I was running strong for my current level of fitness. Aside from the expected mechanical fatigue that comes in an Ironman (which didn't happen to me until after 2 hours of running the marathon), I felt in control of my body throughout the entire 26.2 mile run and my mind stayed in a positive place. And you can’t help but get energy from the Madison crowds as the spectators and volunteers are amazing and will lift you up for all 140.6 miles. The race staff did an exceptional job providing us with a safe and fair course.

So while I mentally and physically went through a lot during the race and yes, my body did get tired in the last few miles of the run, my perfect race came from taking good care of my body going into the race so that I arrived healthy, fit, strong, fresh and excited to race and then being proactive, present and smart during the race. Even though my competition was running me down, I didn't let it affect my race. I never chased an outcome and although I was racing my competition, I just focused on doing things well for all 140.6 miles.

Stay tuned for my entire Ironman Wisconsin race report with all the insider details on how I put together my perfect race. In the meantime.......

You can order my new book! In case you missed the Monday announcement on my Facebook page, I am now a published author. A dream come true for me! If you are an athlete, fitness enthusiast, coach, personal trainer, physical therapist, doctor, parent or friend of an athlete or you live an active lifestyle, my book Essential Sports Nutrition offers the most up-to-date nutritional guidance along with delicious recipes to make it easy to eat right to support an active lifestyle and to reach your performance goals. You can pre-order the book here: Essential Sports Nutrition

Thank you for your support – athletically and professionally. 

                             

2018 Ironman Wisconsin Race Results

2.4 mile Swim: 59:38

T1: 6:10

112 mile Bike: 5:37.55

T2: 3:03

26.2 mile Run: 3:45.45

Total: 10:32.29

1^st AG (35-39), 5^th female amateur, 13^th overall female.
2019 Kona qualified (accepted my slot).

IM Choo Race Report - Post race/awards/Kona slots

Karel and I waited for Thomas, our next athlete (of 14) to finish the race before we headed back to the parking garage to change out of our sweaty, sport drink covered, wet kits. I was moving very slow after the race and like usual, my body was not yet interested in solid food. I didn't feel dehydrated at the finish (no GI issues, nausea or anything abnormal) but I did take a few sips of water at the finish line to wash out my mouth. I went into the food tent and since the food selection was unappetizing to me at that time, I ate a few orange slices and grabbed a coke to give me some sugar and calories before heading over to bag/gear check-out. I know my body well (and Karel's body) and after an endurance event, it's amazing how quick the blood sugar can drop so sipping on some sugar (or having something with quick digesting carbs) is always good prevention to a possible post-race low energy moment. Anticipating what was coming next, my body started to tighten up and it was extremely hard to bend my quads. Stepping up and down curbs was painful. As the endorphins started to dissapear, my body wanted nothing to do with moving. It's always amazing how my body can keep moving until the finish line of an Ironman and then after a few minutes, my body completely shuts down and wants nothing to do with any movement whatsoever.

Once we grabbed our bikes/bags, we slowly made our way to the parking garage and up the elevator and to our car. Karel was moving a little quicker than me since he finished over an hour before me. After we changed into clean clothes, we made our way down the stairs (backwards for me to avoid bending my quads) and back out to the finish line area. It was so fun to turn on our phones (which had been off since 7am) and read see all of the texts and messages on social media. Thank you to all who tracked us! 

Even though Karel and I are athletes, we are also coaches and we take our coaching job very seriously. No matter how tired or exhausted we are after a race, we make sure to support our athletes and watch everyone finish. Justine and Katja were at different places on the run course so that they could keep us updated with how everyone was looking/doing. Karel was on the hill just outside of the finishing chute and I had my Ironman tracker loaded with all 14 of our athletes (thank goodness for my portable phone charger!). I secured a spot right near the exit of the finishing area so that I could watch each one of our athletes finish and then give each person a big hug. It was so special to see everyone but also neat to see their expressions at the finish line and then right after they processed what they just accomplished. 

 

I guess Justine had told everyone how I did (most of our athletes had asked her during the race) because just before I congratulated each of our athletes, they were congratulating us. What a special moment for athlete and coach. I had no idea what time of the day it was until I called my mom and realized that it was nearing 9:30pm! The day went by so quickly! I was started to get a little hungry so Karel bought me salty french fries - oh so good! I also sipped on a bottle of mineral water that I had in the car waiting for me for after the race. Karel had french fries and a chicken sandwich as he was waiting for me to finish. 

Congrats to all of our athletes - All Trimarnis started and everyone finished!!!
(And thank you to Justine and Katja for your cheers and the other Trimarni spectators/fans for your support!) 

Elizabeth Coleman - First Ironman! 13:20.29
Thomas Skelton - First Ironman! 10:50.25
Kim Crist - 14:46.21
Robb Fordham - 11:50.45
Heidi Hogan - 12:33.52
Julie Huyett - 13:01.39
JoAnn Johnson - 13:56.52
Rob Johnson - 12:36.06
Stephanie Lefkowitz - 13:32.48. 11th AG (25-29)
Bryan Milling- 12:30.07
Kathy Petri - 12:32.29. 5th AG (55-59)
Alvaro Velez -11:49.10
Lisa Klueppel - 13:06.00
Dana Spark - 13:18.14
Karel Sumbal - 9:20.55. 2nd overall amateur male. 1st AG (40-44). 3rd overall. 
Marni Sumbal - 10:28.50. 1st overall amateur female. 1st AG (35-39), 10th overall female.

Once everyone finished, it was time to get a real meal in our belly. At 10pm, our options were limited but thankfully the Blue Plate was open. It was fun to see so many athletes and spectators there and we were joined by a few of our athletes. I always crave fatty/salty food after an Ironman and even though I knew I wouldn't be able to stomach much, I ordered an egg and cheese sandwich on brioche bread. After dinner, we watched some of the final finishers until midnight (official race finish at 12:40) and then it was time to head back home as the day was finally catching up to us and we were in desperate need of a shower.

After we arrived back home around 12:30am, I had a well-needed shower (no chaffing - yippee!) and then it was time for bed. Like I expected, I slept for about 3 hours and then I tossed and turned with restless legs until I officially got out of bed around 7am or so. Every step was painful and it was so hard to move my legs but the pain was all worth it. 

On Monday morning, we walked the 1 mile to the convention center to move some blood, even though it was so exhausting as every part of my body was aching. It was fun to spend that time talking with Elizabeth and Thomas about their first-time Ironman experience. 

The breakfast at the celebration party was delicious and it was fun to be there with so many of our athletes. 

It was special to see Karel receive his first overall age group win in an Ironman. Although Karel started the sport late in his life (36 years old in 2012), he has made so much progress since his first Ironman in 2013. His journey has required a lot of hard work and patience and despite being filled with a few obstacles and setbacks, he really enjoys the sport of triathlon. Karel was happy about his 2nd place male finish but more so, he couldn't believe that he finished 3rd overall out of everyone in the race (Karel was beat by Liz Lyles who won the race). Even though he was a little disappointed in his run after the race, the more he processed the day and looked at the results, he had the 2nd fastest male run of the day. This is why we don't like to chase times in a triathlon, especially in an Ironman. Fast is all relative to the day and for us, the challenging run course combined with the heat made for a very tough day for everyone.  

After my recent setback two weeks ago in Chattanooga, this podium (and overall win) meant so much to me. When Tom Z. finished announcing the winners in the 35-39 age group, he proceeded to tell the audience that I was the most tracked athlete per the Ironman tracker of the day. Thank you everyone for tracking - apparently my race was much more suspenseful/interesting than I thought it was when I was racing! 

After the awards, we watched the race video  and then waited until it was time for the Kona slot distribution/roll down at 11am. Although we were waiting for Karel to earn his Kona slot for 2018 IM Kona, it's always fun and exciting to see athletes receive their Kona slot (especially for a roll down). Considering that this Ironman is one of the earliest Ironman's to qualify for next year's Ironman World Championship, roll down slots are not that popular. Because I decided after IM Kona 2015 that I would take a long break from racing in Kona until I felt ready to be competitive there, I was looking forward to giving my Kona slot to another deserving athlete. Although Karel's age group had 4 slots, my age group only had 2. And because I have already registered for my two Ironman races for next year (IM Austria and IMWI), it was an easy decision to let another deserving female athlete in my age group enjoy the IM Kona experience, especially for the 40th anniversary. 

Karel has focused on IM Choo all season long as his IM Kona qualifying race. Even though he earned (and declined) a Kona spot this year in Lake Placid, he was excited to finally. accept the slot in Chattanooga. After Karel paid for his entry, it was time to head back to the house. It was not even noon and we were exhausted so it was time for a little nap. We had all intentions to do some sightseeing but after our nap, we were hungry and in need of calories. 

We went to the Terminal Brewhouse which was amazing (thanks Thomas for the recommendation). We started off with an appetizer and then dove into our entree. Heidi, Elizabeth, Karel, Justine, Karel and I enjoyed talking about the race and like usual, there were no shortage of laughs and funny moments, as well as fun stories from race day. 

With so many yummy choices, I went with The Herbivore (portobellow, button shrooms, onionsa nd feta pesto) stuffed inside cooked pizza dough. It was AHmazing. 

Karel ordered the Buffaloaf (super lean bison loaded with potatoes, mushrooms, peppers, house spices and tommed with balsamic glaze, served with whiskey baked beans and veggies).

After our meal, we slowly made our  way back to the house and sadly, it was time to start packing and cleaning up the house for our departure on Tues morning.

Chattanooga was good to us (and our athletes) and we had an incredible time making memories and doing amazing things with our bodies for 144.6 miles. Although we both don't feel ready for the triathlon season to come to an end, we will turn the page to this chapter in our life as we get ready for another exciting season of Trimarni Coaching and Nutrition and a fun upcoming year of race-cations. 

Thanks for reading! 

IM Kona '16 - travel day

The day before travel is always stressful. Packing, cleaning, finishing up work to-do's and of course, getting our furry crew together for a 1-mile trip down the road to "Grandma's".

After a busy Monday, it was finally time for our trip to Kona on September 27th.

Flying out of our local airport (Greenville/Spartanburg) makes for a smooth start to traveling. The airport is small, which means we can get through parking, check-in, security and then to our gate in less than 30 minutes (if that long!) but everyone is super nice. It is a pleasant flying experience! 

With a 14-hour travel day ahead (divided into 3 flights - Greenville to Atlanta to Honolulu to Kona) I made sure to stay hydrated with a water bottle that I continually kept filled throughout our entire travel. 

Karel and I both sported our new Trimarni Kona crew t-shirts, which made for a lot of friendly conversations throughout our travel....."You do all of that in one day????"

I made sure to bring lots of snacks for our travel but I also planned for us to get food at the airport before our 9 hour flight from Atlanta to Honolulu.

I made a snack bag for me and for Karel. In my snack bag, I had fruit (grapes, strawberries, apple slices), carrots and celery, trail mix w/ raisins and granola chunks, a waffle sandwich (breakfast), dark chocolate chunks and chocolate covered almonds, dried figs and a variety of bars.

We stopped at a bistro in terminal E at the Atlanta airport for a delicious super food kale based salad for me and a tuna sandwich for Karel. 

We got the meal to go to eat on the airplane. 

Karel made sure to find a pastry and coffee for his mid morning fuel before a long flight to Hawaii.

Big plane!!

Karel and I love each other but we also really love having aisle seats. On our long flights, I always choose two aisle seats (I try to get them next to each other but sometimes we are one set behind each other) so we both can get up when we want, without having to bother each other, or anyone else. 

Although a 9-hour flight sounds miserable, I was actually really looking forward to the opportunity to be disconnected to the world and to relax by watching movies for 9 hours - two things I never get to do! 

We were served lunch on the plane but Delta messed up my request for a lacto-ovo vegetarian meal so I had to settled for their set "meat free" option (even though I am a vegetarian and Delta has a meat free option, I always call ahead for the lacto-ovo vegetarian meal option as Delta makes healthy, light and delicious meals with this special request).
The cheesy pasta dish was good but I wasn't in the mood for something so heavy while sitting for 9 hours. I ate 1/2 of it (and the salad...errrr, 2 pieces of lettuce and two tomato slices) and gave everything else to Karel. Karel got the chicken salad which included a side of shrimp.

I snacked on my fruit, veggies and had my salad and finished off my bag of trail mix. I was never super full but also never super hungry by eating every few hours.

Check out my 3 travel tips for athletes video. 

After a looooong flight and 4 movies watched, we finally arrived in Honolulu. Hello palm trees and fresh air. 

Karel was told by his massage therapist that he should get a massage immediately after his long flight, to help his back and hips (which have needed ongoing attention all summer). After we purchased a yogurt and fruit smoothie (to share), we came across a chair massage and for $2 for 8 minutes, Karel was in for one great massage......seriously, he said it was amazing. :) 

With one last (very short) flight hop from Honolulu to Kona, we finally made it to the big island!!!

This is my 5th time walking off a plane to the big island for the IM World Championship but as a first time spectator (not racing), I can say that it still feels magical! 

Karel's 3rd time to Kona and 2nd time racing in the IM World Championship. So excited to be on the sidelines to cheer him on (and our two athletes Justine and Leigh Ann - first time IM Kona athletes). 

There's something special about an outside airport. 

We had arranged a cab (van) from Kona Taxi to pick us up to eliminate the stress of getting a rental car (we did an off-site rental car for pick up on Friday) so within 10 minutes of arriving and receiving our luggage and bikes, we were in the cab in route to the Kona Plaza condos on Ali'i drive.

Eight miles later and before 6pm we were unloaded in our condo and ready to move our body. 

Perfect timing - the Kona sunset!

Enjoying the view for a 40 minute shake out run on Ali'i drive. 

We made a quick stop to the grocery store in the evening to pick up a few items and for dinner, I made a refreshing fruit salad w/ yogurt and granola.

I managed to stay up until 8;30pm (2:30am EST) and then I was out (Karel went to be around 8pm).
My body, however, was confused so my first official morning in Kona started at 3am Hawaiian time as I was UP and ready to get the day started. 

Stay up-to-date with us in Kona and throughout our IM Kona journey on Facebook and Instagram. 

Hello from Mont Tremblant!

Well, I'm about a week late on this post due to a very slow internet connection in our IMMT rental home combined with looking after and helping 7 Trimarni athletes (+1 former Trimarni athlete) who raced Ironman Mont Tremblant. 

As we pack our bags and say good-bye to this beautiful, cute, triathlon-supporting town within Québec, Canada, we can look back on race day and confidently say that all our athletes had a very successful race.....despite 9+ hours of rain. 

All of the Trimarni athletes accomplished what they came here to do.....
Finish Ironman Mont Tremblant. 

There was a lot of determination, focus, grit, hard work and perseverance out on the race course for 140.6 miles. With rough waters during the swim, pouring rain and cool weather temps on the bike and on and off rain during the rain, alongside a challenging bike and run course which can to be difficult to master in terms of pacing and execution, we could not be more proud of our athletes.
And for me, as a spectator in Mont Tremblant, I absolutely loved watching my athletes in action.

I'll be sharing more about the race, including Karel's race recap of the race, but for now, I will leave you with the exciting news that Karel is heading to Kona for the 2nd year in a row after placing 2nd in the 40-44 age group.

This all comes just 8 weeks after a PR race at IM Austria (9:13, 9th place).
Now Karel gets to do this all again in 6 weeks in Hawaii for the Ironman World Championship.

What it looks like to dig deep and run the fastest amateur male run split of the day. 

---------------------

Here are a few pictures (in no particular order) from the race to show our amazing athletes in action.
Despite the suffering, there was no shortage of smiles on the faces of the Trimarni athletes!

Adam on the bike

Adam on the run - on his way to run a 3:43 PR marathon

Go Adam!

Adam finishing

Next day celebrating. 

Post race celebrating

Freddy - run for the beer!

Go Erin!

Looking good Freddy!

Paparazzi - there's Freddy!

Post race food - spectators are just as hungry as the athletes!

Some of the Trimarni athletes with coach Karel at the awards

Go Jeff and Trimarni nutrition athlete Adam (who just finished his first Ironman without GI issues)

Go Justine.....6 more weeks until you get to do this again in Kona!

Justine before going through the IM motions before Kona in 6 weeks (qualified at IM Maryland)

Karel starting the bike...before the rain came down

Go Katja! A smile all day!

Great work Katja!

Karel on a mission.

Karel in 5th place off the bike - time to run down his competition.

Karel on loop 2 of the run, now in 3rd place. 

Karel off the bike in the first 1/2 mile of the run. I told him he was in 5th place - time to commit! 

Wet and cold but happy for our athletes! Thank you Taylor for being awesome all day!

Cheering for Karel after loop 1 of the run. Keeping him going despite the world of hurt that Karel was experiencing in his body.

Congrats Adam for finishing your 2nd IM in 11:08! You may live in flat FL but you trained smart to execute on a very challenging and hilly race course. 

Cheering squad out on the race course! So grateful for all the Trimarni spectators who braved the rain to cheer for the athletes. 

9 weeks out 'til Kona - "all-in!"

This past weekend included a lot of training, which followed 5 previous days of training (with Monday/Friday being recovery days). With 9 weeks left until the 2015 IM World Championship, I finally experienced my first week of Ironman training and included a lot of swimming, biking and running!

If I were to reflect back on the past 10 months of training, when I started an 8-week plan to build my foundation back in November, a part of me was not fully committed to my training. I was still following my training and I was not slacking on strength training or key workouts but I never found myself "all-in" at any point in my training over the past 10 months. 

This was quite evident as I was gearing up for my first half IM of the season, at Challenge Knoxville. I felt strong and healthy but I questioned my why as to why I was racing. I love competition and I love training but some part of me wasn't "all-in". Four weeks later, at Challenge Williamsburg half IM, I started to feel a bit more "in" as I felt healthy and strong but oddly, I still felt neutral about my passion for training and racing. 

As I stuck to my training plan and continued to trust the process of my season development throughout the spring and summer, I continued to excel in my races with a fantastic season to give me confidence going into my 10th Ironman and 4th IM World Championship. 

With so much to balance in my very busy life, a big part of me intentionally did not want to fully commit to training. Deep inside, I felt like I could be faster and I knew that if I devoted a bit more time and energy to training, I would be able to take my fitness to another level. I would often think, "if only I could shut off my life/mind when I was training, I could really devote myself to what I feel it would take to get to that next level."

 In no way do I feel I got lucky or slacked my way through two great performances at Knoxville and Williamsburg half IMs with 2nd place overall amateur female and overall amateur female winner, respectively but I knew I had more in me and for some reason I wasn't allowing myself to be "all-in."

Last Monday, Karel told me that our Kona training was about to get real...really hard. Karel is coached by Matt Dixon with Purple Patch Fitness and I piggyback off some of his workouts. We love Matt's coaching philosophy and he has a lot of experience and knowledge to pass along to us as athletes and coaches. 

So when Karel told me about our Kona build, I knew that it was time to make the decision to either continue to get-by or to be all-in.

I choose all-in. 

So what's changed in the past week versus the last 10 months? 

First off, I have been 100% committed to building a strong foundation so that I can properly absorb my Ironman training load. In other words, the training over the past 10 months was not specific to helping me prepare for Kona but instead, to help me prepare for the training that was preparing me for Kona.

Hope that makes sense. 

Up until last week, I never fully allowed myself to be "all-in" because there is only so much mentally I can handle when it comes to dedicating myself to training. As for the physical part of training, I love to workout so it's never a mountain to climb to get me out the door to train (ok - that was a bad analogy as I do love my mountains!)

This restraint that I put on myself to not be "all-in" until I reach 8-10 weeks out from my upcoming Ironman is something that I knew I needed to have going into IM #10 and at this point in my athletic career.

Although I have remained injury free for well over 2 years and never battle with sickness or burnout, it's always a thin edge that I feel I am balancing on when it comes to being a competitive age-group endurance triathlete who also has a business, a marriage, a furry family and a life to balance. 

In no ways has my life, commitment to my business and helping my coaching and nutrition athletes, diet, sleep regime or love for life changed for the worst in the past week but I have chosen to allow myself to check out of life and be "on" only when I train.

Amazingly last week, I instantly felt a difference in my training.

When I use to train, I was always thinking about everything I had to do. My mind was elsewhere and I would be satisfied with "enough." My work load has not lightened and my to-do list is still long (often, longer than ever before) but I have given myself permission to be "all-in" when I train as I work hard for a great performance in Kona, Hawaii on October 10th, 2015. 

Many times, I see athletes who are "all-in" all season long. Starting from very early season, they either train too much or race too much. I feel a lot of the problem is lack of patience and/or trust in the development of building a great performance.

With so much hard work going into developing the strength, skills and resilience that I felt I needed before my Kona build, I find myself in a great place now, physically and mentally. The training load changed but it was designed to change because I was mentally and physically ready to handle the increased load without setbacks. 

Because consistency brings great performances, I am incredibly happy that I resisted the urge to be "all-in" earlier this season nd stuck to my game-plan of getting stronger before going longer. Getting faster has not been a direct priority of mine with my training this year so speed work has not been part of my training vocabulary. I knew that if I could follow my training plan to build a strong foundation, then I would be able to confidently use the 9 weeks leading up to the IM World Championship to get myself in the best shape possible to race a strong and "fast" race for 140.6 miles. 

There's no way that I can predict the future but I can confidently say that I feel like I am in the best shape ever and I still have 7 more weeks of training before taper to be "all-in" and see what I can do on race day. 

As for my first big weekend of training (which followed 3 days of two a day workouts on Tues, Wed and Thurs):

Saturday
100 mile ride (120 miles for Karel) followed by a 5.5 mile run

Karel took me on a route that he has done 5 times. I accepted the cycling challenge and joined him for the first time. We did over 11,000 feet of climbing and explored Table Rock, Rocky Bottom, North Carolina, Ceaser's Head and so much more. It was a nature-filled, absolutely beautiful 6 hours of riding.

I was able to ride "with" Karel for some parts of the ride but when we would climb up a mountain pass, he would often regroup with me after he got to the top (or bottom). After we descended down Ceaser's Head, we parted ways and Karel extended his ride for 120 miles and I finished with 100 miles. This was only my 2nd 100 mile ride since moving from FL and Karel and I both felt really strong.

After the ride, I put on my Nathan fuel belt and got myself together for my run.
1 mile easy

2 miles IM strong

The rest of the run easy

Somehow, with a good state of mind (and good fueling/hydrating on the bike), I managed to run 7:45 min/mile average for the strong, which was a bit challenging considering it was past 2pm and it was well over 90-degrees.

As for the rest of the day, I got to work with a few emails to athletes and ate and ate and ate to try to do my best to refuel and rehydrate. 

Sunday: 

Thankfully, "only" a 90 minute run on my schedule and all low-stress. Although I only run on hilly terrain (my hips don't do so well on flat roads), it was an enjoyable 10.3 mile run which included a little over 1300 feet of elevation gain.

Karel had a RETUL fit later that morning so after his run/walk (he is slowly returning to running after his foot injury 9 weeks ago) he got to work and then we had some Jacksonville friends coming through town who raced Lake Logan.
After everyone left, Karel and I had some work to do for 2 hours and then we headed to the Furman pool for a swim:
500 warm-up
1500 (buoy/paddles/ankle strap)
3 x 500's descend 1-3 from 75-85% w/ 45 sec rest

Total: 3500 yards

Thank goodness for a rest day today. Aside from walking Campy, there will be no cardio (or strength training) performed by our bodies. 

Can't wait for what's in store for another week of "all-in" training. 

Ironman World Championship spectator tips!

Tomorrow IS the day!!
For 7-17 hours, triathletes and fans will be glued to the internet all day long (or watching live on the big island) to watch 1500+ age group and professional endurance triathletes race for 140.6 miles on the biggest stage of endurance sports. 

The waves, heat and wind will all be conquered as one female and male professional athlete become the Ironman World Champion and many athletes will follow to become Ironman World Championship finishers.

The Ironman World Championship medals are very hard to earn but when one is around your neck, you know the commitment, refusal to give up and hard work was all worth it.

Without a doubt, tomorrow is the Superbowl, Olympics, Wimbledon, Formula One, Final Four, World Series of the sport of triathlon.
Tomorrow is the  2014 Ironman World Championship!!!

Tomorrow is the day when fitness enthusiasts turn into athletes. The though of training for a 5K or sprint triathlon will quickly become an afterthought. By Sunday, our society will likely have gained hundreds of new soon-to-be athletes with a race on their schedule and a training plan to start by Monday. 

Tomorrow is the day when athletes dream just a bit bigger. Watching the best athletes in the sport of triathlons is inspiring and hearing stories of athletes who prove that anything is possible kinda makes us all question our silly little excuses and doubts. 

Tomorrow is the day when so many of us will sit at the edge of our seat, glued to the computer (or TV) to marvel over fit, trained, well-fueled bodies in motion (of all ages and sizes) and be in awe as to how amazing the human body (and mind) can be when called into action. 

Tomorrow is the day when 1500+ age group and professional athletes make a dream turn into a reality and for all of us watching from home (or on the island), it's so incredible that a one-day sporting event can change lifestyles.... and can even change lives. 

What's your athletic dream?
Is it a World Championship event or conquering a new distance with your body?
Never limit yourself as to what your body can do and don't be afraid of the work that it may take to reach your goals.

The big island of Kona is a magical place during IM week. There's a lot of triathlon history on that special island. 

Karel and I are already counting down the days until the 2015 Ironman World Championship. A day that was once a dream, is now a reality.

Karel and I realize that we have an incredible opportunity to race together in Kona next year but we want you to be part of it. 

Why? 

Because as a 3x Ironman World Championship finisher, I can tell you that nothing compares to IM Kona. 

It is truly a magical place that should be on everyone's bucket list regardless if you race or not.

And with this being Karel's first IM World Championship, my 10th Ironman and our first World Championship together, we would LOVE to have you enjoy the island with us!
(there is never an easy Ironman but the Kona IM really tests your limits so all cheers are welcomed!)

If you think it is inspiring, exciting and motivating to watch the Ironman World Championship on TV/computer, just imagine the experience if you were there in person!
Swimming with dolphins, hanging out with the professionals, running on the famous Ali'i drive.....

If you are thinking about spectating or volunteering at the Ironman World Championship in Kona, Hawaii, here are a few of my tips.

SPECTATOR TIPS

1) Book your hotel/condo/house as soon as possible. Yes, even 1 year out as the key spots fill-up quickly. Check VRBO.com.
(our condo is booked, we are staying at Kona Plaza)

2) If you are a spectator and wanting to be involved in all things Kona week, I personally recommend to stay as close as possible to the race venue. Here is a map of Kona condo's along Ali'i drive (the first out/back section of the run course). What's close? Within 2 miles will allow you to easily get to town by foot but 6 miles or less is still considered "close" by car (although expect some on and off traffic on Ali'i drive all week). There are houses for rent which may be a more practical option for you and your family/friends rather than being close to the venue.

3) There is something to do for the entire family and there is no way you will get bored in Kona during IM week. I recommend to stay no less than 5 days (although I can honestly say that 5 days is not enough time to get your full IM Kona experience). I recommend arriving no later than Wednesday and leaving no earlier than Sunday. Remember, the race is on a Saturday!

4) Don't forget to bring your cap and goggles. Spectators can swim at "dig me beach" anytime as it is a public swim location (and the start of the IM). You can swim to the coffee boat, use your GoPro to take pictures of the fishies in the clear blue water and you may even get lucky and see some sea turtles and dolphins!

5) There are events all week during Kona week for everyone! The schedule on Ironman.com does not change much year after year so you can expect the same events such as the Kona Underpants run, Parade of Nations, IronKids Dip n' Dash, PATH 5K and 10K, Ho'ala 2.4 mile swim, race expo, pro briefing and welcome banquet/banquet of champions. 

6) If you have a favorite triathlon brand, it is likely at the expo. You do not want to miss the expo as well as the many opportunities to interact with the pros and major triathlon companies. Get ready for free swag and many opportunities to buy new gear (of course, a lot of it will come with a logo that you have been to the IM World Championship!)

7) Parking can be tight on race week and the roads are closed all day on race day. Depending on where you stay, expect to walk a lot on race day. To help you get around (ex. farmers market, grocery, race venue) you can also rent a bike (way ahead of time as they go fast!) or buy an inexpensive bike at Wal-mart or in/outside of town and then give the bike to a local kid (or person in need of a bike) before you leave the island. Mopeds are also popular.

8) A rental car is highly encouraged if you plan to do some sightseeing around the island. If you plan to stay only in town, you can take a taxi from the airport (it's about a 20-25 minute ride to town).

9) Book your flight somewhere between 6-3 months out for the best rates (~$600-$1500 per ticket is a rough estimate depending on where you are traveling from). Also, if traveling over a few time zones, expect hoping from plane to plane. Kona is 6 hours earlier than EST.
TRAVEL TO KONA TIPS

10) Do not feel pressure to bring your own bike. Although you can expect lots of triathletes riding out on the Queen K hwy (which is where most of the 112 mile bike course takes place), you will be able to stay extremely active by running, walking and swimming. You may end up getting fitter in Kona because well, everyone is moving all the time! And even if you don't like open water swimming, you will absolutely love swimming in the Kona crystal blue"fish tank".
Bring your run/walking shoes. There are many "aid stations" set up on Ali'i drive from sport nutrition companies so you will have no shortage of fuel/hydration. Bring you camera as you will likely see a pro or two running next to you or across the street!
If you want to take a visit to (or run in) the natural energy lab (which is miles 16-20 of the marathon run, special needs is placed in the energy lab around mile 17-18), it is around 6 miles away from town.
(When Karel brought his bike in 2011 to watch me race, he never rode on the Queen K to train. Instead he headed up the mountain and said the roads were extremely challenging and steep...but a lot of fun to descend!)

11) If you want to get really involved, volunteer. Check the website to find out what volunteer options are available and without a doubt you will love giving up a few hours of your time in Kona to be part of this amazing event. 

12) Spectating is exhausting! Don't over-exhaust yourself on race day. Here are my recommendations as to what you may enjoy the most:
*Swim start is exciting but you have to get there early to get a spot close enough to see anything. If you are staying at the King K hotel or another close hotel (ex. Kona Ali or Kona Plaza) you may be able to see the swim start from afar.
*Watch the pros getting on to their bikes or head to Palani drive, anywhere around the "hot corner" to watch your favorite age groupers twice on the beginning section of the bike course.
*With a lot of time to "waste" in Kona, head back to your room (if you are close) and watch the LIVE coverage which will give you behind the scenes of everything going on (if you have internet access). You can also get a bite to eat downtown or go for a swim. Plan for at least 4 hours to relax and stay out of the sun so you do not exhaust yourself.
*Ali'i drive is packed with spectators for the run and you have at least 6 miles in town that you can place yourself for the run (and see athletes twice)
*Many condo's are on the water edge, on the run course so this is a great option if you have kids/family members that may not be able to stay in town all day but want to watch some of the athletes run by.
*Keep in mind that the male pro's will be on the run course by noontime so you may want to catch the pros before your favorite age groupers come a few hours later.
*Spectators are not allowed past a certain point on the Queen K Hwy for the run so once you see your fav triathlete go by in town (and out on the Queen K for the last 1/2 of the run), try to get a spot to watch the pros finish along Ali'i drive. Great places to watch (if you can't get directly on the finish line chute) would be Kuakini Hwy (which is also the first out and back section of the bike in town) and Hualalai drive.
*You do not want to miss the last hour so make sure you get a little rest (and eat) before you head back to the finish line around 11pm (remember, the course will be closed so plan accordingly in the evening hours). 

13) Share this experience with others. Every triathlete knows the history behind the Ironman World Championship event and it may even be the reason why you got into your sport to prove that anything is possible. Sure, it may be the greatest spectacle for endurance sports but do you even need to convince your friends/family to travel with you to a beautiful, sunny, warm island in October?

Hope to see you there in 2015!

IMWI Race Report - Awards and Kona slot distribution

My dad had this incredible way of making the best of every situation. I really looked up to my dad because he lived a very positive life despite the many obstacles that he had overcome in all years of his life. He was always happy and smiling. He taught me that no matter how hard something may be in life, nothing feels better than finishing something that you start.

I commend my dad for never giving up on his 10 month fight with cancer. My dad was incredibly fit and healthy but he had an amazing new amount of strength since his first day of being diagnosed with an incurable type of cancer. I wish so badly that my dad could have crossed his finish line to be a cancer survivor and more so, to live life with me today.
But I know he really gave a strong effort despite all the obstacles that he faced from June 2013 until May 28^th, 2014.

It’s very bitter sweet that our 2014 triathlon season ended on a high note because our past year was not without adversity. The soreness, aches and pains of racing in an Ironman eventually subside but there are moments in life that are extremely difficult to overcome and stay with you forever.

It never crossed my mind to stop training for triathlons in the past year, even after my dad passed away just three days before my 32^nd birthday. I was never raised to give up when the going gets tough and I was also taught that life is not easy so I never have expected an easy way. 

However, as a human being, there are many emotions to be experienced when you lose a loved one which makes it incredibly difficult to give 100%, 100% of the time. So even if you are not a quitter, it’s sometimes very difficult to find the “why” to continue.

On Sept 7^th, Karel and I gave it our 100% for 140.6 miles. We both did not have an easy day and the fight was a difficult one. But in honor of my dad, the effort was worth it. There were so many times during the race when we could have given up but we worked way too hard to surrender during our own temporary hardship.

Karel passed 500 athletes from the time he exited the water, until he crossed the finish line. Karel was 89^th in his age group after he swam 2.4 miles and finished 3^rd age group. Although he did not know this while he was racing, Karel’s ability to never settle and to believe there is a chance, paid off greatly at IMWI. Karel did not feel fresh on the run but his two choices were to dig deep and not give up or give up and settle. 

I found myself as 2^nd amateur from around mile 35-45 of the bike until around mile 10 of the run. 87 miles to question if I was doing enough, if I was pushing too much and if this was all worth it. I found myself in survival mode only to realize that  if there is a will, there is a way. 

After a restless night of sleep on Sunday (and a 4am snack of 7-up, Chobani strawberry yogurt, granola and banana for me), Karel and I had a small meal around 8am and chatted with our homestay Ed at the kitchen table.

The congrats messages were still coming in via Facebook, texting and email and Karel and I were still in disbelief as to what we did yesterday with our bodies. I had dreamed about what it would feel like for both of us to qualify for Kona at the same race but due to waves of complete exhaustion and satisfaction, it really didn’t feel like we were in the present moment. With quads that barely worked in a body that was completely exhausted and depleted, it was hard enough to think about how I would get my body to the award ceremony, let alone think about racing in Kona next October. 

It was an extremely challenging race that was not textbook perfect in terms of execution. As Karel, Ed and I made our way to the Terrace for the awards on Monday morning around 9:30am, I thought about the similarities of Ironman racing and life.

Never does an Ironman race need to be perfect to be termed successful. The real results are told by the athlete and not by times on a piece of paper. There are many moments when you want to give up but somehow you find the inner strength to continue on. Life is not perfect, it’s easy to give up and the best moments in life are when you find yourself doing what you once thought was not possible. It may not be easy, but it will be worth it.

The awards were preceded by a free breakfast (for athletes) and the food selection included muffins, fruit, yogurt and egg and cheese sandwiches (meat options as well) on English muffins. We were not super hungry and a few hours later we were going to enjoy a real meal at the Great Dane brewery and pub. 

As we waited for the awards to start, I spotted the Kona slot allocation sheet.

I first looked at Male 35-39. 4 slots. Awesome for Karel who placed 3^rd!

Then my eyes scrolled down the page to Women 30-34. 

I thought 2 slots for sure but in the past, three slots have also been awarded for the 30-34 age group. 

What? Only 2 slots!!!

Oh no…what if Suzie changes her mind and takes her 2^nd place slot which leaves me as the first athlete to not receive a Kona slot in our age group.

I’m typically a patient person when it comes to triathlon training and racing but I was filled with nerves and anticipation. Although I had 100% made up my mind that I would not chase a Kona slot in 2015 and that I would be taking a break from Ironman racing for at least 1 ½ years if I didn’t Kona qualify, it was incredible painful to wait until 11am for the Kona slot distribution (and roll down) to see if fate was on our side.

I went back to Karel and told him that he was 100% in for Kona but there were only two slots in my age group. I could tell that Karel was a bit bummed for it was our goal to race Kona together.

After Mike Reilly showed two inspirational videos (volunteer and athlete), I started to get back to reality in that it was not life or death if I didn’t qualify. I gave my absolute best and there was really nothing more I could have done on race day. I almost gave up during the race so just finishing was a huge accomplishment! I was confident that I prepared the best that I could and I would not have done anything different leading up to the race or during the race.

After the pros received their awards, we listened to the Female and Male overall winners give speeches. This was super inspiring. They both gave amazing speeches, especially the male winner, Daniel Bretscher who also set a new course record.

Then Mike Reilly called up  all athletes under 40 years of age who placed top 5 in their age groups..

While holding hands, Karel and I walked up to the left of the stage to join our fellow age group competitors. 

I thanked Suzie again (this time in nice clothes and not all sweaty) for helping me out on the run and she said “Did your husband get a Kona slot?” I told her yes. 

She was so happy for him and she replied back “I’m so happy you both will be racing together in Kona!”

Together? Did I just get my 100% confirmation that Suzie was not taking her Kona slot because she wants to race IMWI next year (it’s her favorite race and local for her)? 

I gave her a big hug, just like I have done in the past for my fellow age group competitors, for the last 2 times of Kona qualifying (IMWI 2010, IM Lake Placid 2013) I have received roll down slots 3 out of 4 times of qualifying for Kona (I won my age group 18-24 when I raced my first IM, IMFL). 

I introduced Suzie to Karel and I also met the other girls in my age group. 

Stacey (who was 1^st amateur and won our age group) not only had an exception race by placing 5^th overall female but she mentioned that she wasn’t sure if she was going to take her Kona slot because she was in a similar position as Karel and me…..she said if her husband qualified for Kona (he was in the 35-39 age group) she would take her slot but since her husband didn’t qualify, she wasn’t sure if she would take her slot (Stacey and I raced Kona together in 2013 so I knew of her and how awesome she is as an athlete). 

Of course, the 4^th and 5^th place girls were anxiously awaiting if 1^st and 2^nd place would take their slots and then it all came to me if I would take the roll down slot. But in the end, as we stood on top of the podium, I think we all were so proud of each other for it was close competition that allowed us all to give our best effort on race day.

I'm sure there were a handful of girls not on the podium that gave their absolute best effort as well. 

Karel was just so excited for his first podium, even though you wouldn’t guess it from someone who is always so focused. I was just so proud of him, not only as his wife but as his best friend.

After awards, we had about 30 minutes to wait until Kona slot distribution and roll down. Although I was pretty certain I was going to get a slot from Suzie, I still didn’t want to celebrate and share my Aloha’s too early. 

30-34 age group podium

Me and Suzie

35-39 age group podium

11am came around and it was time. You’d think that all of the stress was on race day but I think that Karel and I were still so nervous about making sure that we were both 100% in. Even though it was almost guaranteed that we both were about to get a slot, we needed proof with our Kona qualifying certificates.

    

Mike Reilly started with the 18-24 age groups and let me tell you how awesome it is to be in the room when athletes are receiving their Kona slots. It isn’t only exciting when an athlete earns his/her allocated slot but it is even more exciting when the slot rolls down to an athlete that likely, 30 minutes ago, didn’t think he/she would be going to Kona. I have qualified for Kona 4 times and each time, it is the most amazing experience to hear your name be called by Mike Reilly that “You are going to Kona!”

When it came to the female 30-34 age group, there was silence in the room when 1^st and 2^nd place declined their slots.

“Marni Sumbal…do you want to go to Kona?”

“YES!!!!”

I walked up to the front of the room, received a lei and stood in line to register and pay for Kona (although we planned for this, paying for two World Championships at the same time…I hope our banking account has been tapering for this shock!). 

I gave the 4^th place girl a big hug as it was her first time qualifying for Kona and she didn’t even expect it to happen at awards. 

As I waited to the side (Karel had the credit card), Mike Reilly called Karel’s name and followed it by “I love it! Husband and wife going to Kona. Karel, are you going to finish together?”

He was joking as he laughed and smiled at Karel, who then gave him a big high five.

I gave Karel a BIG huge and we both finally could relax...well, our bodies still hurt but at least the work was over. 

We did it. We just cannot believe it and words cannot even begin to describe what that moment felt like when our master plan actually (and finally) paid off. It’s still sinking in. I am so thankful to everyone who followed us (friends, family and Trimarni fans) as well as the companies who we have been able to be proud ambassadors for because we absolutely LOVE their quality gear/products!
Oakley women

110% Play Harder

INFINIT Nutrition

Hawk Racing

Xterra Wetsuits
Canari cyclewear

We did not make any big sacrifices in life to make our dream a reality. 

I do not believe that we did anything extra-ordinary to execute well at our three key races this year (St. Croix 70.3, IM Austria, IMWI). 

We believe in our approach to training and we maintain a healthy relationship with food by eating for fuel and for health.
We also do not make excuses. It's just not our style. 

We love life so we believe in a balanced approach to training. We simply enjoyed every training journey this year. Above all, we stayed patient and focused on ourselves and not on what our competition was doing.

We waited and waited and when it was time for us to give our best effort this season, that was the time when the dream came true.

What a year, filled with highs and lows. My dad would have been so proud of us.

I stil can't believe it! 

Karel and I will be racing together in the 2015 Ironman World Championship.

Aloha.

2011 Ironman World Championship with my favorite guys. 

2014 IMWI FINISHERS! A dream came true.

It was almost eight years ago when I crossed my first Ironman finish line. 

I still remember every detail of IMFL 2006. 

I had my bike-racing boyfriend (Karel) who I had been dating for 6 months, on the sidelines. He thought I was a bit crazy to want to do this 2.4 mile swim, 112 mile bike and 26.2 mile run event but nonetheless, he was cheering me on for 140.6 miles. Somewhere in the last 3 miles of the marathon, Karel told me I was going to Kona. I yelled back "I love you!" It was the first time I told Karel that I loved him. Even though Karel thought that this sport was super crazy when we met, it's funny that now the Ironman is our sport of choice that has brought us closer and closer over the past two years since Karel stopped racing bikes as a Cat 1 rider and jumped into his first sprint triathlon in the summer of 2012. 

My first Ironman was also special because my parents were dishing out support and positivity for me all day as their 24-year old daughter was about to embark on her first all-day endurance event. I guess some may think it was their parent-duty to be out on the course. But really, it was just normal for my mom and dad to be there for me (regardless if I was at a swim meet, swimming for 1-2.5 minutes or racing an IM for 11 hours) because giving unconditional support is just one of their great traits as great parents. 

When I crossed the finish line, I knew that I had won my age group (18-24) and had received the one and only coveted Kona slot for my female age group. 

With 9 Ironman finish lines crossed since 2006, the places and finishing times have all varied but the feeling of accomplishment feels better and better, year after year. 

I remember seeing my dad when I crossed the finish line at my first Ironman. He had tears in his eyes and he just couldn't believe what his daughter had just accomplished. For me, it was simply a goal that I had worked really hard to achieve but for my dad, it was something more than me just crossing a finish line. My dad knew I had this goal and had put in the work but when it comes to endurance racing, so much can occur in long distance races and he was just so over-the-moon happy for me to have the day that I had worked so hard to have. My dad was the best at bragging about his kids and I am so happy that my brother and I have always been so focused in life with our goals to give my dad so many reasons to be proud of us. But really, he inspired us to dream big and to work hard for success. 

The Ironman triathlon is extremely challenging not only because of distance that the body has to travel but because of the obstacles that arise before and on race day. It requires a lot of time, money and effort to just train for the Ironman but once the hard work is over to get to the start line in good shape with a healthy body, there is an entirely new journey that lies ahead,. A140.6 mile journey that is filled with highs and lows as the body continues to move forward from 7am until the course closes at midnight. 

But what is so special about the Ironman triathlon is that it is a demanding, challenging sport that can change your life. It is a sport that allows big dreams to come true. 

I find that I dream the biggest when I am awake. I do not lay in bed and think about what I want to happen in my life but instead, create big goals when I am awake and in the moment of life. I am so grateful that my body allows me to do the things in life that make me incredibly happy. 

When I dream big, I smile. My dreams do not scare me but instead, they push me to work hard. Hard work brings me joy because it's not just about what comes at the end of the journey but also about what kind of person I become in the process. 

Goals require hard work, time, patience and the ability to overcome obstacles. As you probably know, there are more components in this difficult equation to make your goals become a dream come true. But those dreams never come true if you give up when the going gets tough.

Over the past two years, Karel and I had a dream that not only drove us to train smarter to train harder but also a dream that we couldn't get out of our mind. 

The dream of Karel and I, husband and wife, racing in Kona together at the biggest stage of triathlon endurance racing was more than just an idea. It was something that we wanted to experience together and something so special that we just couldn't let go of this dream. 

Karel and I are firm on our philosophy of training smart so we knew that we would not sacrifice our life just to make this dream come true. Instead, we would spend the entire year planning our racing schedule and every phase of training so we could properly prepare for each race and peak appropriately.....without compromising our health and other things in life that make us happy. We refused to train more but instead, we continued to learn how to train smarter so that we could train hard and then recover even harder. We trained our bodies and mind for 3 key races, all leading up to IMWI as our ultimate race of the season. The last race of the season was the race when we both were willing to give everything for the possibility for the dream to come true. 

No pressure, right?!?!!

The interesting thing about this year is that we never felt burnt-out from training or felt as if we sacrificed a lot in our life for our dream to possibly come true. Although we were 100% devoted to our dream, we only devoted every ounce of energy possible when we expected our body to make physical progress to help us move closer to our goal. In other words, if our day was controlled with a light switch, we turned on our switch before, during and after a workout and then turned off the training switch so that we could turn on the life switch. We were extremely careful not to blow a fuse by blending the two. Certainly there is some overlap (especially since our job is to coach and help fuel endurance athletes) but our continued excitement for triathlons thrived over the years because we felt equal, if not more, happiness from life......when we were not training. 

Simply put, even with the biggest, most grand, perhaps impossible to achieve goal, we never made triathlons are life but instead, just part of our awesome lifestyle. 

Karel and I are more than husband and wife but we are best friends. Although we have our differences, we have a lot of similarities. 

One thing that we both have in common is that when we have a dream, it does not fade away. It is not a dream that is built on ego to be the best, most popular or even the most successful. But instead, it's  a dream that gives us satisfaction. We work really hard, without shortcuts and we do not expect to ever reach for an EASY button (as an endurance athlete, I have learned that my easy button has batteries that always die when I need it the most).

It's the worst feeling to have a dream and to feel as if you wasted time, money and energy to follow a dream that was not possible. But if you have the courage to pursue your dream, consider it possible and do not give up. EVER. .

Your time to pursue a goal is never wasted. But it is extremely important to choose how to spend your time so that the energy (money and time) you dedicate to your goal, is used properly. Success doesn't come from simply putting in the work but instead, making the work count, being mindful of progress (or if lack of it, a need to change the approach to training) and finding fulfillment in the journey....a journey that makes you a better human being. 

We all must believe that were put on this earth to achieve something great with our bodies and mind. 

I believe that we all dream big because we are inspired by the success of others. 

Whether it is in sport, career or with a family, we all have the ability to achieve greatness and to help, inspire and motivate others through making dreams become a reality.

Since a simple formula (if we could create one) for success is hard work, preparation and learning from past mistakes, it's not so much about the dream but instead, keeping the dream alive long enough that it can be achieved. 

We both had one big goal going into this race so we had to leave everything out on this challenging IMWI course. We took some risks and we suffered mentally and physically. There were some highs but ouch, over 140.6 miles, there were a lot of lows. 

No Ironman race is easy. We are quickly learning this as we continue to aspire to be the best endurance athletes that we can be. When it hurts so bad deep inside and you forget about your goals and just question if the finish line is even a reality, this is when you know you are really entering a place that only endurance athlete crave and outsiders do not understand (but yet, they get inspired by the suffering). It's not a pretty place to be in but it is a place that when you overcome that deep, dark place, you feel incredibly accomplished. So accomplished that even if you do not achieve the initial goal that you set out to achieve, you somehow feel exceptionally accomplished. 

When we race against tough competition, it only brings out the best in us. Fast athletes make us push harder. Without them, we would never reach our full potential.  

At 2014 IMWI, we dug so deep that there were many moments in the race that we both almost forgot about our dream. The Kona dream fueled the fire but the flame burned just long enough to help us make it to the finish line.

Thank you everyone SO much for your support, positive vibes and kind words.

A dream in the making just came true. 

We did it and it was NOT easy. 

Karel: 9:44, 3rd AG (35-39), 9th overall male amateur.
Marni: 10:44, 3rd AG (30-34), 6th overall female amateur. 

2015 KONA BOUND!

 What an incredible day for both of us, thanks to so many supportive Trimarni followers and screaming IMWI fans and volunteers. 

I will be racing my 4th Kona and 10th IM with Karel in Kona Hawaii next October, for the 2015 Ironman World Championship!

My dad would have been so proud. 

Thank you dad for inspiring me to love life, dream big and to never ever give up. 

Kona Ready: who said it would be easy?

In six days I will have the opportunity to challenge myself in one of the hardest endurance events in the world ALONGSIDE the best endurance athletes (age group and professional) in the world. The finish line is the goal, anything else that comes with it (ex. PR on that course) is a bonus. 

For the medal awarded to every athlete that crosses the Ironman World Championship finish line before midnight is the prize that commemorates months and months of hard work, discipline, passion, commitment and a body and mind that was trained to perform. 

Knowing that athletes and fitness enthusiasts, family and friends from around the world will be watching their own favorite athletes as well as the successes of strangers, it is likely that you will be inspired by watching every athlete cross the finish line...from the first professional male and female winner to the last finisher that crosses before midnight. 

While the inspiration will fill your body to the point that you have no choice but to set a goal so big that you can't wait to wake up on Monday morning and start working hard for your goal......

What you can not forget is that the Ironman World Championship does not only award those who set PR's all season, only award those who never got injured, only award those who never got laid off/who never lost a job, only award those who never suffered with cancer (or experienced a family member getting cancer) or only award those who face absolutely no setbacks in life. What's so great about the Ironman, alongside any type of event with a defined start and finish line, is that every athlete has his/her own reason for competing as well as his/her own reasons for not showing up in the first place. 

When you watch the spectacle that is the IM World Championship, you see athletes who are refusing to give up. As a three time Kona qualifier and two time Kona finisher, I know that this is one tough race with dozens of obstacles to face on race day. But when "we" the athletes are out on the course, trying to battle every obstacle in our way, you anxiously await "our" finish. And when we finish, you see success - no matter what time is on paper, there is a finish line that is now behind each and every one of us and that is what inspires you to work hard for what you want in life. No matter what is thrown in your way, you can not reach that finish line, no matter how difficult you think life is, if you give up or hope that things would be easy. 

Every athlete has his/own struggles in life. Not always do you have to share those struggles with others or vocalize them as an excuse to the world. But what is required of you as an athlete, is to finish what you started. 

If you signed up for a race, put in the time to train for the event that you paid for. 

If you start a race, race your own race and execute as you put your training to the test. 

If you find yourself with a setback with training, don't focus on the CAN'Ts, focus on the CANs. 

If you find yourself feeling great during a race, expect a low to come. 

If you find yourself feeling low during a race, keep on moving forward to reach your greatness. 

Thank your body and respect your body. 

And most of all, have fun. Set goals that are meaningful, practical and realistic for YOU and only you as you will likely inspire others along the way. 

Are you planning on racing anytime soon? Check out my recent Ironman.com article with a week worth of to do's for race week: 

How to find your race-week Zen

To follow me during Kona week and on 10/12/13 (race day): 
FACEBOOK Trimarni Coaching and Nutrition  (LIKE page for quicker updates)
Twitter: @trimarnicoach
Instagram: Trimarni (also check out #Trimarnikona and my roomie and sport psychologist TRIATHLETEDRG)

Ironmanlive.com - BIB 1933 (MARNI SUMBAL, Female 30-34 age group)

Thank you for your support, encouragement and inspiration. 

Kona ready: reflecting on the journey

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.

After completing the 2006 Boston Marathon in April, I went on to finish my first half ironman in Disney in May. After I recovered, I was 100% focused on training for my first Ironman. I found a pre built plan for free on the internet and I followed every part of it. 

I went into IMFL with a goal. 

To qualify for the Ironman World Championship.

 I told my friends and Karel (who I was dating starting May 2006) and my parents and many people thought I was crazy...not only for running a marathon after swimming 1.2 miles and biking 112 miles but also for setting such an ambitious goal for myself. 

I never once thought the goal was crazy. I was motivated by my goal every day and the challenge made me excited. I never felt confident that it would be a breeze to win my age group and receive the 1 slot in the 20-24 age group for Kona but I also didn't let my worries keep me from dreaming big.

I never got the chance to write a race report from my first Ironman because I started my blog in 2007. But I remember IMFL like it was yesterday. I remember the fears, the mixed emotions and uncertainties of what the day would be like during this well-known endurance event. 

I also remember that with all the thoughts going on in my head as to the unknowns, I was so happy that I could finally experience what an Ironman was all about. And, if all went well, I was going to be an Ironman finisher!

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. 

No matter what type of athlete or fitness enthusiast you are, you must pursue a goal that makes you excited to wake up every day to see what the day will bring. Do not fear how long it will take you to reach that goal for the day will come anyways, you may as well make the most of your days on earth. Do not let others tell you what is not possible and don't be afraid to show yourself what is possible. Do not give up when things get hard and don't let yourself think that every day will be easy. 

Doing something for the first time is scary and the first step is always the hardest. You will make mistakes along the way and you will have setbacks. Many people get excited for a goal but never start the journey because of the uncertainty ahead. 

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 I reflect on my very first Ironman, I am reminded of some things that still make me smile and I'd like to use this blog to remember some highlights of my very first Ironman. 

-It was around 40 degrees at the race start and super windy. I told Karel (my boyfriend of 6 months) that "the IM is hard enough, why does it have to be windy!" Still today, I have yet to beat the wind so I don't try. 

-I saw chicken broth was on the run course from the athlete guide. I was worried that what if I craved soup on the run....but I'm a vegetarian!?! I put a can of vegetable soup in my special needs run bag. However, I didn't use it and good thing - I didn't put a can opener in my bag!

-I was at a low moment on the bike course around mile 70 - 80. I finally warmed up but the bike was feeling long. Wouldn't you know...there was Karel and my parents waiting for me in the middle of nowhere. Thumbs up for being at the right place at the right time!!

-My tummy wasn't feeling so good at the start of the marathon. I made 2-3 stops at the potty in the first 3 miles of the race. I finished the marathon on pretzels and water. I'm ever-so-grateful for port-a-potty's on race courses. 

-After riding 112 miles, I couldn't believe that I just rode 112 miles. I never rode that far before and less than a year before that, I was scared to clip-in my pedals and not comfortable on my aerobars. I felt like I had already accomplished so much before I even started the run. 

Around mile 20 or so, I was getting closer to the end of the race. I had secured my Kona spot and 1st place age group win by 50 minutes. I felt absolutely amazing on this run course and I got by with the help of spectators, my family and the other athletes. I saw Karel with a few miles less to go and he yelled to me as he was running on the sidewalk "Babe - you are going to Kona!" and I yelled back "I can't believe it...I LOVE YOU!!"

That was the very first time I told Karel that I loved him. 

-After a massage and a few slices of pizza, we walked back to our condo and I was sore as can be. I could barely walk and I had never felt such soreness in my life. But I insisted on going back to watch the final finishers. Karel joined me. I hobbled my way back as I felt the need to watch those final finishers finish the race. The race that we all started together and with everyone having their own reason for finishing and refusing to give up when the mind and body say enough is enough. It is now my goal to watch every finish line in an Ironman that I finish. I've only missed one (Kona 2007) but I don't plan on ever missing another IM finish line. 

The feeling was surreal. A dream in the making. A goal that others told me was not possible for a swimmer, turned runner turned triathlete. I had this vision in my head as to what it would feel like to earn a Kona slot but never could I comprehend what it would feel like to cross the finish line as a first time Ironman finisher. 

Seven years later and six ironman finishes behind my name, I still get excited, happy and curious as to what body can do on race day. 

With Ironman #7 happening in 8 days, I hope that you are also counting down the days to watching the most inspiring event that you will ever witness and getting yourself excited to set a new goal for yourself. As you watch athletes from the world discover their limits and overcome obstacles on race day, remind yourself that the drive to succeed is from within and finishing a race is the culmination of weeks and months, if not years, of hard work. 

With your goals, you do not have to prove anything others so instead, set your goals for yourself. As you watch the IM world championship online (all day), dare to dream big for yourself and never waste a day working hard for what you want in life. 

Kona ready: active recovery week

On Monday morning I finished my last long run in prep for Kona. The body and mind felt amazing and I can't wait to put it all together on the big island.

It's pretty cool to see how the body can adapt to training stress over a period of time but it's even cooler to feel it all come together. At one time the body feels slow and the end point seems so far away and with so much work for the body to handle, it's hard to even grasp what it would feel like to be stronger and faster "one day". But when the hard work is done and the day finally comes, you know that it was all worth it. Patience as an athlete can be challenging. Patience for anyone can be tough. We live in a world of wanting everything yesterday and if it takes too long to achieve, there's a quicker way somewhere, somehow. 

I like the journey. I love my lifestyle and I never take a day for granted. I really love what my body allows me to do and every day I wake up excited to see what the day will bring. Not every day does my body give me what my mind can handle and vice versa but I always try to make some type of progress. Or as Karel likes to say "you want to make investments with your fitness and minimize the withdrawals as much as possible. As athletes we are always teetering on the edge - avoid falling off."

Monday morning run -12 mile "long" run

1 mile warm-up

Main set:
3 rounds of 3 x 1 miles descending w/ 30 sec walk in between. 1 minute walk after each 3 mile round. 

Then 1 mile descend to fast. Walk 1 minute. 

Then 1 mile cool down

The body responded amazingly well and I could not slow myself down as my normal 8:15-8:30 min/mile pace for my IM prep just felt like a jog on Monday morning. I just couldn't hold back as sub 8 min/miles was what my IM body wanted to give me on this day and I allowed myself to give in just enough to enjoy the moment but not too much that I wouldn't be saving my best performance for race day. 

 What a beautiful way to end 10 weeks of IM Kona specific training. 

As for Tues: 3000 active recovery swim (no watch so I probably didn't count my yardage correctly but that's OK - I enjoyed the swim and didn't want to get out). Hip and core work followed the swim. 

Wednesday - 1:50-2 hour bike (only my wrist watch - no Garmin) w/ 5 x 6 min hard efforts w/ 3 min EZ in between. 1 loop run off the bike (not sure of time - probably around 7-8 minutes). 

I absolutely love the active period that follows my last long training load for it also leads into taper...which means that race day is near. 

A chance for the body and mind to rejuvinate and recover means extra time to reflect on the past journey. What doesn't change during this tapering period is my lifestyle. There is balance just like there was with training. Plenty of time for Campy, real-food Trimarni creations and sleep as well as my career of speaking, writing and coaching/nutrition with Trimarni Coaching and Nutrition, LLC.....which pays the bills. I also maintain physical activity with just enough structure and purpose to keep me sharp but plenty of gadget free workouts to keep me in-tune with my body. 

 Not once during Kona training (or 22 weeks of training for two Ironmans) did I let training affect my love for a balanced lifestyle and not once did training affect my quality of life. Knowing that good sleep, a fantastic real-food diet, good stress management and quality rest make for great training sessions, I never overlooked the many important areas in my life, that alongside putting in the hours of swim-bike-run, that will also contribute to a great race....not to mention a great experience during my prep for Ironman #7. 

This past week (although it's only Wednesday) has been a busy one but I wanted to reflect on a few highlights of the past three days. 

The best part of my day is enjoying the outdoors with Campy. We love our mini walks but we also love the short runs together that make our hearts pump even faster. I'm so lucky to have such a great dog who loves an active and healthy lifestyle just as much as his parents. 

I love lunch n' learns and really enjoyed my talk to a group of employees at Brown & Brown of Florida INC. They are starting a wellness challenge which is fantastic. I love to see people taking an initiative to take care of their health, especially in a group setting. Since I don't prefer to speak about the specifics of nutrition like calories, carbs, proteins and fats but instead the "lifestyle" approach of healthy living, I feel the group walked away with a better appreciation of how to live a more balanced active and healthy lifestyle. 

One of us is taking this tapering thing to the extreme. I guess with Campy turning 6 soon, he has a good reason for feeling tired after helping me train for my past 5 Ironman events. 

Mother nature prescribes the most delicious creations!!
Mixed greens, toasted red quinoa, apple slices, carrots, cucumbers, edamame, corn, leeks, tomatoes, pumpkin and sunflower seeds, pecans, avocado, goat cheese and strawberries.

I believe that your meals should be too pretty to eat and worthy of a photo. 

Red quinoa toasted with olive oil, strawberries, raisins, avocado, cucumbers and sunflower seeds on a bed of mixed greens.

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

This picture doesn't have to do with the article but I love any excuse to post another pic of Campy. 

And lastly - a huge thank you to Susan Wallis (president and finisher of 39 IM's and 8 IM world championships) and the members of the Hammerhead Tri club who came out out to Corner Bistro this evening for a get-together/Kona send off party. I love my Kona towel and can't wait to use it at the pier (aka "dig me beach") next week!!

Wow - it's been 7 years since I did my first Ironman at the age of 24 and I still have the same love, passion, excitement and respect for the distance and what my body allows me to do to prepare and race in an Ironman -140.6 mile distance - triathlon. 

5 more days til Kona prepped and ready turns into Kona bound!

Ironman Lake Placid RR - never give up

It seems logical to write a race report starting with the beginning of the race and then progress to the finish. But I want to do things a little bit different this time around for my 6th Ironman. One thing I have learned throughout the past 7 years since starting endurance racing, is that patience, hard work and commitment can bring an athlete very far in his/her fitness, let alone with reaching personal goals. It doesn't matter if you are an athlete racing for a finishing line or a fitness enthusiast that wants to workout for health and fitness, if you want something in life you have to work for it but most importantly, you can't give up when things get tough. Life is not easy and as an athlete for most of my life, I often use similar tools for getting through life and sports as life brings obstacles, just like sports and if you don't have the right mindset, you get yourself no where. 

I am sore, exhausted and drained. But it was all worth it. Yes, in some crazy type of way, we pay money to do this and then walk extremely funny the next day as we remember the highs and lows of race day. This time around, I am able to share stories with my Trimarni Coaching athlete Laura G who placed 6th age group (25-29) in her first IM (11:02) as well as with Karel (hubby) who placed 13th age group (35-39) in his first IM (10:03) and I can't stop thinking about all the amazing athletes, volunteers and spectators who encouraged each other to move forward to get to the finishing line and I am so grateful that we choose this Ironman for Lake Placid became a village of Ironman athletes and the community was extremely supportive. 

Many times in my racing career I am plagued with a chronic injury that keeps me from running for 8-12 weeks at a time. I have seen many doctors, had tests and I am thankful to my PTs and massage therapists who help me stay injury free when I can put all the pieces together correctly. Although I see this often as a limiter in my training and racing, oh what I would give to just have my mind as my only limiter, I have never let it define me or what I am capable of achieving. I know I can only race and train injury free so since I get hickups along the way when I train for races, I find myself forced with three decisions.
1) give up
2) be stubborn
3) focus on the can's and never give up 

I always choose #3 and this time around, it is important to me that I share with everyone that I often a get the flare-ups in my hips/glutes/back and I absolutely want to quit triathlons when that happens. Yes, I want to quite something that I love so much in life. I tell Karel how much pain I am in and that it is not worth it for I don't want to be disrespectful to my body. I have never had a stress fracture or broken bone and I hope to leave this earth with the same body parts that I entered it with. Therefore, I am often stuck with the decision of #1 and #3 which leads me to my message at the beginning of this blog. 

Life requires hard work, patience and commitment. I gave myself a goal when I signed up for Lake Placid Ironman to try to qualify for Kona. I didn't care about times or places but instead, to race to my full potential and to leave nothing out on the course. There are very few athletes out there who can "race" an Ironman and I acknowledge that I am one of a small group that chooses to put a lot on the line to compete for 140.6 miles instead of just hoping for a finish (which I always remember is the ultimate goal). This group, however, still goes into the race with the same dedication, passion and commitment as those who finish in the top 50% of their age group and as those who finish within the 17 hour time limit. Even though some of us use our bodies to race the Ironman, we are all there to endure the physical feat that is the Ironman. 

Through the highs and lows of life that I encountered throughout my Ironman-in-training journey, I reminded myself that the only thing I can do on race day is to race with my current level of fitness. There is absolutely no reason to dwell on the past that can not be changed, unless it is for a reason that was within your control to bring you to a better tomorrow. Therefore, I wanted to make sure I did not give myself any reasons to wish I would have done things differently. 

I feel the Ironman teaches athletes a lot of lessons. Many times, athletes are numb to these lessons and think beyond what is within their control. I like to have control over situations and I feel this is something that has been learned through my history of endurance racing. I like to know what the course looks like, what type of competition is on the course, what the weather will be like, where the wind is coming from, what paces are reflective of my current level of fitness and most of all, that at the end of the day (on race day), my mind is my most powerful weapon. If I don't stay positive, stay in the moment and love what I am doing (have fun and smile!), I accomplish nothing on race day that I trained myself to do in training. You can give yourself a thousand reasons why something won't work but if you can think of the one reason why it will work, you will find yourself doing what the mind believes...and the body will follow. 

                                                  

On July 28th, 2013, I gave my best effort in an Ironman. I raced smart, paced myself well and never stopped believing in myself. I had many opportunities to think it wasn't possible to achieve what I wanted to achieve back in July 2012 considering the setbacks I was given this year. But I know better than to think like that. 

We are often limited in life by thinking of our past instead of staying in the moment. For in the Ironman, we do the opposite as well - we think about what we didn't accomplish that may have made a positive impact on race day and we can easily think about what's to come and worrying how we will deal with it. I admit I did a little of both while I was racing but Gloria (my mental coach/sport psychologist) always reminds me to stay in the moment so I had to constantly get myself to that place over and over for 140.6 miles. 

As athletes, we often compare ourselves to others, wishing for better, more or something different. I did not do that this time around for this Ironman. I knew what I wanted to achieve on race day and I kept within my own box but with a peephole to keep an eye on what others were doing on race day. I did not deviate from my plan or worry about something that was not happening at that point. Why worry about what's to come if you have to be in control of the present moment? 

My 6th Ironman performance landed me in 5th place. Only three Kona Ironman world championship spots were available for my age group (30-34) and I knew I had stiff competition - but amazing, nice and supportive athletes. 

                      
(first and second amateur females which also happened to be in my age group. Katie and Kendra - amazing people and fast, strong, talented athletes!)

                                          

But as usual, I strive to better myself as an athlete and the only way I can do that is by being pushed by those who are better than me. I do not wish to be at the front more than once for then I stop growing as an athlete. I am constantly seeking ways to challenge myself as an athlete and I find I do that best on hard, difficult courses with strong competition.

Before the award ceremony today, I heard there was a chance that there would be a rolldown slot for Kona. That means the 2nd, 3rd and 4th place girls would receive spots because the 1st place girl (Katie T.) already qualified for Kona by winning her age group at Eagleman. But if there was another person to not take her slot, that would mean the slot would roll down to me. Roll downs do not happen that often but that is why you should never give up or count yourself out. 

As always, I did not celebrate until the time would come that I was actually hear my name from Mike Riley, telling me that the slot rolled down to me. 

After waiting and waiting, 11:05am came and it was time for roll down. 

I chatted with Karel about me qualifying for Kona and he was supportive of the decision that if I qualified, he would want me to go as we make all our athletic decisions together for the IM is no easy distance to train and prepare for, not to mention my second Ironman within 3 months and I have a busy August with speaking engagements. 

I couldn't help but think about the possibility of qualifying for Kona for it was something that motivated me every day when I trained and kept me balanced when I questioned if I should do more with training or rush the journey. But then I thought about race day which I will explain more in my race report. I thought about how hard I dug during the race and battled every demon in my body that wanted to give up. All that training, focus, time, money and prep to make excuses and give up? Absolutely not. I raced injury free, with a clear mind and with my hubby for the first time. Nothing was in my way on race day and all I needed was patience, commitment and hard work and I was willing to execute on race day in the same way that I do in training. Have fun and don't give up out until the body gives every reason possible to give up.

What if I would have counted myself out in Feb, in March and in April. Seriously - 3 months of no running and I expect myself to run a marathon after biking 112 miles, let alone race against athletes who have no limiters with their body? 

On July 28th, 2013, I earned my Kona slot which I received July 29th via roll down. I will be heading to Hawaii for the 2013 Ironman World Championships, which will be my 3rd time racing in Kona. Luck was not needed for a Kona slot. On race day I didn't need luck on my side. The answer was simple for Placid. I didn't give up for the past 12 months, I never counted myself out. Believe me - this is never easy, especially when you can't step without pain or you wish things would be different in that moment. But there is always something inside me that believes I can get myself to a place that I feel is not possible at the present moment. Sometimes it doesn't work as planned but I try to do everything within my capability to dream big and work hard for my goals.  

I did all I could on race day and if I would not have given everything I had on that course, I would not have gotten the opportunity for the slot to roll down to me. The entire race came together with my best Ironman racing performance and Kona is just the icing on the cake. Race results are not told by a piece of paper or on the internet but by the athlete herself for what she had to overcome before and during race day.

As I finish the beginning of a series of race reports, I hope today's blog post always motivates you to never give up, to never count yourself out and to always work hard for what you want in life. 

And onto even more exciting things.....YAY - real food from the Lake Placid brewery!!!! Veggie burger for me, real burger and local IPA beer for Karel. We both joined the clean plates club after today's lunch. Looking forward to recovering from this Ironman for the next two weeks and thanking my body for all it went through on race day. Race reports to come.......