IM Kona '19 RR: 26.2 mile run

Photo: Bree Wee

When I participated in IM Canada back in July, I had three weeks of no running going into the race due to sudden hip/glute/back injury. This is nothing new for me as my body tends to get "twisted". Thankfully, I've been able to manage it well over the years but this season gave me a hard knock in the back - literally. Luckily, I went into IM Canada with great run fitness but unfortunately, I wasn't able to show it as I had to manage the run with a lot of walking, stopping and shuffling. It was actually a big unknown if I was going to be able to complete the marathon portion of the Ironman in Canada as I was not able to make a step forward without pain in my groin/hip. Somehow my body allowed me to run for 26.2 miles - very uncomfortable but not painful.

I share this picture above from the exit of the energy lab at the 2019 Ironman World Championship. I don't think the smile left my face for all 26.2 miles. Despite another "slow" Ironman marathon this season, I was grateful and thankful for the opportunity to run without pain. It was not a comfortable run as I had 10 weeks of no running from early July to mid September and only a few runs on the treadmill and a few runs outside in Kona. While my issue resolved on the left side thanks to a lot of help from PT's, spine specialists and ART, stuff moved to the right side - which is my chronically weak side that likes to give me issues every now and then. Throughout most of the marathon in Kona, my right leg felt off and I was having trouble landing without my knee/hip/foot feeling very unstable. I believe it's nerve/muscle related but I'm not overly concerned as I know it wasn't the ideal run prep going into the race. 

I say all of this not to make excuses but to give some background on why I feel extremely satisfied and accomplished at the 2019 Ironman World Championship. While I am very competitive and would have liked to have had a chance to see what I could have done in great health after starting the run in 4/5th of my AG, I had to accept the current situation with acceptance. Acceptance that this was the day I was given and I can't live with what if's of what could have should have or needed to happen on race day.

The IM Kona run was difficult on many physical levels (as it should be) but mentally, it didn't break me because I didn't let it. I never gave up on myself. I focused on what I could control - nutrition, mindset, heart rate. I didn't have a pity party as I was passed by 17 girls in my age group over 26.2 miles. I also didn't settle for easy. I only walked the aid stations and although I may have spent a bit longer at each one as the race went on, I battled the demons in my head and body and kept myself moving to one aid station to the next. I fought for all 4 hours and 12 minutes that it took me to cover 26.2 miles. I celebrated each mile that I moved forward. I embraced the fatigue, pain, heat and uncomfortable whole body feeling that comes with running a marathon at the end of an Ironman triathlon on the big island of Kona.

There's not much to report on as I really just ran one aid station to the next. This is how I want to remember my 5th Ironman World Championship and 16th Ironman (my apologies - I miscounted and have "only" completed 16 and not 17 Ironmans!). I don't want to call this a bad race for it wasn't. I achieved so much and finish something that I didn't even think I would start. One day, I will look back at my triathlon "career" and see what I have accomplished, what I have overcome and all the setbacks and achievements in between. This was an incredibly challenging year on many fronts. While this may not have been a best-ever season for me, I'm proud of what I was able to start and what I was able to finish. I am proud of my body for what it allows me to do. Onward I go.

As for Karel, his back eventually loosened up and he was able to manage throughout the marathon to put together a 3:15 marathon. It wasn't fast or slow but just what he needed to do to get to the finish line. It was the day he had and he worked with what he was given. He ran aid station to aid station and like everyone else out on the course, battled the demons that told him to quit, slow down or walk more than he did. At one point a thought came into his head to just wait for me and run with me for the remainder of the marathon but I am glad he didn't. That would have been the easy option and I know he isn't one to settle for easy. When Karel crossed the finish line, he was empty and done. He hobbled to the finisher area and then soaked in the ocean until he gathered the strength to go to the grassy area with some of his Czech friends. Over an hour later, I crossed the finish line and hobbled my way to the finisher area to collect my hat/shirt and finisher medal. Oh what a feeling to have that big heavy medal around my neck. I found Karel and he gave me a big hug. With tears in his eyes, he told me about his race and his disappointment with himself. He was super proud of me but it's always hard to celebrate when one of us has an off day. We walked to the grass area and laid on the grass in the fetal position for at least 15 minutes - it felt SO good to finally lay down. 

Karel brought me some food (yum french fries and pizza) and we sat on the grass for the next 30-45 minutes and shared war stories from the race, checked the results from our athletes who raced (Sara, Roman and Ericka) and talked about the pro race.

The hardest part of the entire Ironman was being so completely empty and incredibly sore and having to collect our gear bags, bike and morning clothes bag from the huge transition area - walking oh so slowly. And then waiting in line to get checked out - a lot of security. It felt like it took longer than the marathon! Then it was a very slow 25+ min walk to our condo (~1/2 mile). Then up the elevator and then to our condo. Oh it felt so good to take a shower (ouch - chaffing!) and to collapse on the bed while reading the lovely and supportive messages from our friends/athletes (and give our IMKY athletes one last virtual cheer).

Marni Sumbal
2.4 mile swim: 59.36
T1: 4:13
112 mile bike: 5:27.49
T2: 3:48
26.2 mile run: 4:12.38
Total: 10:48.02

Karel Sumbal
2.4 mile swim: 1:03.14
T1: 2:41
112 mile bike: 5:23.11
T2: 5:03
26.2 mile run: 3:15.05
Total: 9:49.12

Marni Run Nutrition: 
2 flasks filled with 1 scoop Skratch (strawberry) in each flask
(I put the flasks with only powder in my run gear bag and then had a volunteer fill up my flasks with cold water when I was in the women's changing tent after the bike. I had 4 small tiny baggies with me with powder to refill the flasks along the way).
Coke - starting at mile ~16 to ~25.
Water/ice at each aid station.

Marni Gear:Naked Running Band
Run In sweatband
Perfect Fitness Cooling Towel
Roka sunglasses (SL-1 series)

Lulu sport bra
CEP compression socks (from the bike)
Garmin 735 XT
Garmin HR monitor (Bike and run)
Nike Vapor flyknit

Karel Run Nutrition: 2 flasks filled with 1 scoop Skratch (Green tea) in each flask.
SIS gel

Coke/water/ice

Karel Gear: 

Naked Running Band
Trimarni BOCO Running trucker hat
Perfect Fitness Cooling Towel
Garmin 735 XT
Roka sunglasses
Compresssport pro racing ultra light
Nike ZoomX VaporFly NEXT%

IM Kona '19 RR: 112 mile bike

Photo: Justin Luau

After my "moment" with the wind on the Thursday before race week, I convinced myself that I would be just fine in windy conditions on race day. To be honest, I actually wanted heat and wind on race day for a more difficult race experience. After giving the weather forecast a quick look on race day morning, it looked like we would all be getting the true IM Kona experience. Although the weather can quickly change in Kona, it was looking to be a tough day of racing.

Although my cycling skills and fitness has drastically improved over the past few years, I felt my biggest strength on race day was experience. Not only did I know what to expect in certain areas of the course but I also know how low the lows can be on certain areas of the course. I went into the 112 mile bike with confidence and trust in my cycling abilities. I also had great trust in my nutrition as I practiced and fine-tuned it throughout the entire summer. I actually prepared my race day nutrition before we left for Kona so that it was easy to prepare for race day. While I used a variety of products, the application of taking in my planned nutrition was rather easy - just drink. For this race, due to the heat and humidity, my focus was on fluids and sodium and consuming more dilute drinks (less calories compared to IM Canada when it was colder).

As far as the IM Kona bike course goes, it's not a difficult course. Athletes ride on the road (not the shoulder), the pavement is mostly smooth, it's not a technical course and it's pretty straightforward as to where to go. I find it helpful to break it into a few key segments:

-In town: ~7 miles
-Queen K to Mauna Lani Resort: ~25 miles
-Mauna Lani to the left turn at the end of the Queen K: ~7.3 miles
-Short section until veer to the right to Kawaihae: ~1.5 miles
-Climb to the turn around in Hawi: ~18 miles
-Reach special needs at ~59 miles
-Descend Hawi: ~18 miles
-Short section until veer to the left to Kawaihae: ~1.5 miles
-Queen K to the Scenic Point: ~15 miles
-Scenic Point to the airport: ~11.5 miles
-Airport to transition area (via Makala blvd): ~6.3 miles

The reason why these segments are important is because each segment has to be approached differently with the mind and body. While I was monitoring my heart rate throughout the race, I never worried about my power or speed.

My first focus was to get out of town safely and in one piece (me and my bike) as that segment is technical, fast and filled with athletes and spectators). I knew my heart rate would be elevated soon after the swim so I just focused on riding my bike well, keeping some power on the pedals and not trying to go too hard. Of course, even with holding back, power was still up. I wasn't worried as I knew my "race effort" was going to start on the Queen K. It's easy to go out way too hard in town as well as one the start of the Queen K as you get a bit of a push with the wind at your back and you are feeling so good to finally be on the bike. With the new wave swim start, I didn't feel that the Queen K was congested - if anyone was drafting (which there were small groups) it was intentional and not because there wasn't enough room on the road. At this point, I settled into my race rhythm. Throughout the race, I was passed by a few girls but ended up seeing several of them here and there throughout the course (a bit of yo-yo riding). I was riding through small packs of male athletes and getting passed by many strong male cyclists (who I passed in the swim). I tried to focus on making the effort feel good as my game plan was to pace myself so that I could ride strong on the way back on the Queen K (where in the past, I would feel crushed by the heat and wind).

The wind was not noticeable until we got closer to Mauna Lani resort (which is why I use that as one of my segments) and from there to the end of the Queen K, it was very windy with cross winds. I took Karel's advise and pushed hard on the pedals (instead of easing up) and positioned my bike to lean with the wind while moving my body slightly toward the wind. This helped me feel stable and in control. Also, my Ventum rides extremely well in the wind - something I have really noticed since switching from Trek to Ventum.

The next segment was very very fast but then it got windy again during the climb to Hawi. This segment was where I started to feel a few lows but welcomed them as expected visitors and just focused on my rhythm. After the turn around, I made a quick stop at special needs to fill my hydration system and grab two more bottles from my bag (this stop took 30 seconds). A little part of me was a little nervous about the wind when descending down from Hawi but I managed it well by looking ahead at riders ahead of me (to see when the wind would hit them and their reaction) and continuing to push on my pedals. I mostly stayed on my base bars but there were times that I was in my aero bars (when I felt safe to do so). I felt like this was the segment of the race that was really hard for me as my strength is climbing (pushing against resistance) and not pushing a big gear with power. I was passed by several females but thankfully, I knew that a long/steep climb (on the hottest part of the course) was approaching just before the turn back on to the Queen K and I caught back up to those who passed me on the descend.

I felt like I did a great job with my nutrition, which I made sure to keep simple and effective for this race. I took 4-5 big gulps every ~10 minutes. My max HR was 148 (which was in the in-town section, as to be expected) and I averaged 131 bpm for the entire 112 mile bike ride so overall, this was a very aerobic ride. As with any Ironman, you are battling residual fatigue, mental demons, dehydration and slow depletion of glycogen stores so that is why I prioritized liquid calories for the entire bike ride and drenched myself in water at each aid station (which only kept me wet/cool for a few minutes).

When I got back on the Queen K the wind was blowing from the mountains to the sea (my left side). At one point, me and my bike ended up on the shoulder due to the wind - thankfully I didn't fall off my bike (I kinda laughed to myself about the situation). Although I had a few lows in the Hawi section, as soon as I turned and had some resistance (wind) to push against I started to feel really strong. All the guys (and a few girls) that passed me on the descend where now my targets. I found myself feeling really strong and able to stay aero in the wind (turtle tuck!) and then climbing with some pep in my legs. This was a great feeling as I can recount several times of feeling destroyed in the last 30+ miles of the bike.

Once I approached the airport, my attention went from focusing on my race to focusing on the pro race -which was happening on the Queen K and in the energy lab. As a huge fan of the sport, I couldn't help but spend the next few miles trying to figure out who was where and what was happening in the pro race (I did the same thing in Kawaihae). When I turned off the Queen K to Makala, I stretched out my hips and back and started to turn my mind onto run mode. I wasn't so worried about my lack of run fitness from 10 weeks of no running due to my left back/hip issue but instead, I was feeling some tightness around my knee and hip and lower back on my right leg on the bike. I tried to push it out of my head so that I could just stay in the moment. After slipping out my feet from my shoes, I approached the dismount line, got off my bike, handed my bike to a volunteer and then jogged my way through the transition area and to the red gear bags. I then went into the changing tent and had two wonderful volunteers there to help me out as I transitioned into my run gear.

Marni 112 mile Bike - 5:27.49 (5th AG off the bike)Karel 112 mile Bike - 5:23.11

Marni GearVentum One bike
Alto cc40 front wheel
Alto cc86 rear wheel

Continental GP 5000 tires

Specialized Turbo tubes
Giro Aerohead helmet with shield
Socks: CEP ultralight socks
Bontrager Hilo triathlon shoes
Rotor 3d24 155 crankarms w/ power2max power meter
Garmin 810 computer

Marni Nutrition 
Ventum integrated hydration system (1.2 L) - custom INFINIT formula (strawberry lemonade): ~360 calories, 750 mg sodium

Rear bottle - custom INFINIT formula (pink lemonade): ~240 calories, 500 mg sodium

Front bottle - Skratch (strawberry): ~160 calories, 760 mg sodium
On bike (in bento box): 1 Skratch bar and 1 packet chews (didn't consume either)

Special needs:

Custom INFINIT formula in a large throwaway water bottle, frozen overnight (watermelon): ~360 calories, 750 mg sodium

Rear bottle - Carborocket half evil (black cherry): ~220 calories, 284 mg sodium

Front bottle - NBS Carbo hydration (strawberry lemonade): ~200 calories, 600 mg sodium

Water at each aid station for sipping and cooling.

Marni GearVentum One bike

Alto ct56 front wheel
Alto ct86 rear wheel

Continental competition 25ml tires (originally planned GP4 24 ml tubular tires but had two flats before the race so had to purchase new tires from the LBS)

Giro Aerohead helmet with shield
LG Tri Air Lite shoes + Solestar insoles

Shimano dura ace 165 crank arms + 4iii power meter

Garmin Edge 820

Karel Nutrition 
Ventum integrated hydration system (1.4 L)
Front bottle

Gatorade (on course)

SIS gel
Enervitene cheerpack
A few Skratch chews
Czech candy bar

Special needs:
1.4L of NBS Carbo hydration (strawberry lemonade) in throw away water bottle (frozen overnight)
Front bottle

At least 2 full bottles of water from the aid station for sipping and cooling.

As for Karel's race, he was disappointed, frustrated and a bit sad about his bike performance. Without making excuses, he just didn't feel good on the bike. He was dealing with some cramping in his quads, back pain and just an overall emptiness on the bike. This is all stuff that he has been trying to manage and overcome for the past few years after experiencing a torn labrum in his hip. Ever since late May of 2016, Karel has improved drastically with his run but has really struggled on the bike. He kept telling himself that it would get better on the bike but sadly, it never did on race day. Karel's back was hurting so much on the way back on the Queen K that he didn't even think he would make it back to the transition area. He was soft pedaling as easy as possible so that he could get back to town but all while riding in pain. When he dismounted his bike, his legs felt like wobbly wooden poles as he hobbled through the transition area and to the gear bags and men's changing tent. While he knew he would start the run, he was unsure of how his body would manage to run 26.2 miles with the pain he felt on the bike.

IM Kona '19 RR: 2.4 mile swim

                                                                   Picture source

Marni Gear
Amp PR lotion
Squirrels Nut butter anti-chafe cream
Roka Viper X swimskin (sleeveless)
TYR 2.0 Special ops tinted goggles
Castelli San Remo tri one piece kit (pulled down to waste)
Oakley Crisscross power sports bra

Karel Gear
Amp PR lotion
Pjuractive 2skin
Roka Viper X sleeve swimskin
MP Xceed tinted goggles
Castelli San Remo tri one piece kit (pulled down to waste)
Garmin 735 XT

When we heard about the new wave start protocol for the 2019 Ironman World Championship, Karel and I were both happy about this change. We have always had our fastest swims with either a wave start or rolling start. I had the "pleasure" of racing Kona in 2007 when it was a mass start and it was pure chaos - super scary at times. And this was when the race "only" had around 1500 athletes. Now, with over 2500 athletes, there are a lot more arms and legs to fight for space in the water. And with over 70% of the IM Kona participants as male athletes, Karel says that the swim start has been crazy - like a boxing match throughout the entire swim.

Karel's wave of male 40-44 went off at 7am and my wave of female 18-39 went off at 7:15am. Karel found the new swim start to be much more pleasant and although there were still a lot of athletes starting together, Karel was still able to find some clean water to keep a normal swim stroke. He lined up on the far left - away from the sighting buoys - around the second line of athletes. As for my wave, I also lined up on the far left but right near the front.

As soon as the horn went off, I started with take-out speed (very hard swimming) to try to get away from the group. Knowing that I would not be even close to the front of this female pack, my focus was to stay on course and to find a small group to stay with. I found myself swimming with 2-3 other purple caps in my wave and we while there were other females ahead of us from the wave, it wasn't long before we re-passed them. With the male 50+ wave starting just 5 minutes in front of us, I found myself swimming past many male athletes by the third and fourth buoy. At this point, I was feeling really good and settling into a good rhythm which felt sustainable and strong. After passing the Royal Kona resort - which is half way to the half way - I found myself needing to swim around more and more male athletes. Other than that, I was feeling great in the water.

Sometimes I found myself right on the buoy line but I tried to position myself so that I'd approach the turn buoy somewhat on the outside to avoid the chaos that comes with so many athletes trying to turn around the same buoy. And in IM Kona, you also have two big boats helping to direct you around the turn buoys. I slowed down considerably around the turn buoys to avoid being kicked and hit by other athletes.

The water was cool but very refreshing. There were some warmer sections and colder sections throughout the 2.4 mile out and back course.

The water was very choppy but I found myself keeping a good rhythm in the water. The sky was cloudy but I was still happy to have my tinted goggles. To avoid getting nauseous in the wavy conditions, I tried to match the rhythm of the water instead of fighting it. This meant sometimes my stroke would increase and sometimes it would slow down so that I could constantly feel like I was grabbing the water and moving myself forward. In the past years of racing IM Kona, I have always found myself getting more and more exhausted in the last 20 minutes of the swim. I like to build my swim effort in the IM distance but in Kona, this was always a big struggle - I found myself slowing down and running out of steam. This year was a big change as I gained confidence in the practice swim from a week prior and on race day, I never felt exhausted or tired. Most of all, I was swimming happy and not finding myself jumping ahead in thoughts. Karel also felt like he didn't get tired in the back half of the swim and was able to keep an efficient and powerful stroke throughout.

Because I don't wear a watch in the swim portion of the triathlon, I had no idea of my swim time. My goal was to break an hour (previous best IM Kona swim time was 1:06 back in 2015) as I felt like that was within my capabilities. As I was nearing the pier, the water became more choppy with athletes and I found myself zig zagging around other athletes before exiting the water. I was anxious to see the clock on the top of the steps in the transition area (before the hoses) to see my time but the clock read an odd time - likely the overall clock and not the age group clock. Because I wasn't sure exactly what time the pro males went off, I wasn't able to do the math to figure out my swim time. Oh bummer - I guess I would have to wait until after the race. Spoiler alert - I swam 59.36 which was 6th fastest in the 35-39 age group. Karel also had a PR swim of 1:03.14.

After exiting the water, I did a quick rinse off under the hoses and then grabbed my blue swim to bike gear bag. It was busy near the male changing tents so I bumped into a few athletes on my way to the female changing tent. The female tent wasn't too busy but I ran to the far end of the tent (easier to exit) and sat down in a chair and started my transition. I had two volunteers helping me. I asked one of the volunteers to remove my chip from my ankle as I put on my compression sock. She then put it back on my ankle after I was finished. Because I don't like anything on my shoulders when I swim without a wetsuit, I rolled down my one piece suit to my waste with my swim skin over it. I made the mistake of not taking off my swim skin right away in the transition area and I told the volunteer lady "don't let me run out of here with my swimskin still on" :) I also made the mistake of putting on the top of my one piece before putting on my heart rate monitor strap so I had to take off the top off again and put on my heart rate strap. I put on my helmet, took a quick sip of water, thanked the volunteers for helping me and then carried my cycling shoes to my bike (which was just behind the yellow inflatable Gatorade bottle). I then put on my cycling shoes, turned on my bike computer and then ran my bike to the mount line. The transition area was really busy so I could only move so fast to get out of there. The mount line was also chaotic as far too many athletes had their shoes clipped into their bike but it was if very few of them knew how to do a flying mount. I ran my bike to the far end of the mount area by the barricades and even that area was busy. I made sure to safely get on my bike and then clipped in and started pedaling my way up the start of the bike on Palani. 

IM Kona '19 race recap: Pre-race

On Thursday evening, we went to bed a little later than normal due to the athlete briefing which ran from 8-9pm.

We managed to get into bed a little after 9:30pm and I was quick to fall asleep. I made sure to stay in bed as long as possible on Friday morning to ensure I woke up as rested as possible - especially knowing that the sleep before any race is usually a bit interrupted and restless due to pre-race thoughts.

After my normal pre-workout snack (2 waffles + nut butter + syrup) which I eat before every workout, all year long, I walked to the pier for a short and easy swim in the ocean. It felt good to be out of the condo and exercising. The nerves seemed to build when I was inactive so anytime I was moving around, I felt more at ease. Karel had his normal pre-workout oatmeal mixture before his workout.

For my swim, I practiced in my race day one-piece kit (I brought two of them, one for race day and one for training) as I had never worn a one-piece rolled down under my Roka sleeveless swim skin. I feel more comfortable swimming without anything over my shoulders in a non-wetsuit swim. I also practiced in my pre-race goggles (TYR 2.0 Special ops, tinted lens) once more (I also wore them for the practice swim). After a very choppy swim to the coffee boat and back (no stopping for coffee), I did a quick clean-up in the condo and went out for a short and easy jog on the start of the run course. My right leg felt a little wobbly but I didn't let it get to me. After my workout, I had a delicious breakfast of scrambled eggs and some of a giant cinnamon roll from Lava Java. Karel did a bike/run starting from the energy lab. We both had 1 scoop of the NBS pre-load in the morning with our breakfast meal.

Laying around all day until the afternoon bike/bag check-in was tough as my mind was wanting to think about the race – causing some nerves and anxiety. To take my mind off the race, I watched a few episodes of season 5 of Schitt's Creek. This was just what I needed as I could laugh the day away and barely thought about the race. I also looked at lost of pics of Ella on my phone - our sweet and wild little kitten. Throughout the day, I snacked on yogurt and fruit, had pizza and fruit and then had an early dinner meal (around 5:00pm) of rice and cottage cheese. I didn't restrict myself with food - I pretty much ate every few hours and made sure to eat a bit more of calorie-rich foods than normal to fuel my energy tank.

Around 3pm, we gathered our race day stuff and walked our bikes and bike and run gear bags to the King K hotel. I was actually looking forward to this experience as it’s always a sight to see all the athletes, spectators and business professionals checking out each athlete’s gear for the official “Kona bike count.” Some of the companies were giving out free gear if you had something from their company (ex. Enve wheels, Cervelo bikes, etc.).

After waiting in line for a volunteer to escort us to our bike rack, I had a nice male volunteer walking me through the transition area to my bike rack. After putting my bike in the floor rack in the very far end of the transition area, my volunteer walked me to the gear bag section. After hanging my bike gear bag and run gear bag, I made a mental note of the flow of the transition area and then met Karel outside of the transition area. Even though this was my 5th time doing IM Kona, I still made sure to ask questions and soaked it all in like I was a beginner. 

Inside my gear bags:

Bike: Helmet, CEP compression socks, cycling shoes, heart rate monitor strap.
Run: Headband, cooling towel (damp in its container), Naked hydration belt, two flasks filled only with NBS carbo-hydration powder, extra nutrition for the race in small baggies (in my belt), race number (on my Naked belt), Nike knit vapor fly shoes, extra pair of compression socks, spray sunscreen, Roka sunglasses.

I packed my race day nutrition in baggies prior to leaving for Kona so it was easy for me to get my nutrition together on the day before the race. I filled my bike bottles in the late afternoon with powder/water and froze my special need bike bottles.

After returning back to the condo around 4:30pm, it started to rain. It rained for a while and my first thought was our electronic shifting. But Karel assured me all was ok as his incident last year with his Di2 was his error of snipping the wire while packing the bike for the race and then not repairing it before the race. It then rained the night before the race and caused the wire to fail. It rained for most of the evening.

After eating an early dinner and then an evening snack of granola and another glass of NBS pre-load, I laid in bed and watched more Schitts Creek until I fell asleep around 7:30pm. I went to bed feeling fueled, hydrated and excitedly nervous.

It was somewhat of a restless night of sleep as I felt like I woke up every 3 hours. But I still felt rested when I got up in the morning. The sleep two nights before a race matters much more than what happens on the night before a race. My mood was positive and I felt somewhat calm and at ease that the race was finally here. We set the alarm for 3:40am and planned to leave the condo around 4:40am.

I made a slight change to my normal pre-race meal and had a cinnamon raisin bagel instead of 2 waffles, just for a bit more calories. I topped the bagel with butter on one side and PB on the other. I also had a large banana. I was able to eat my entire meal without any issues. I also had another glass of NBS pre-load. After a few bathrooms trips, we were out the door around 4:45am.

The morning check-in procedure went somewhat smooth. We were only allowed to bring in our clear race bags. We walked behind the King K hotel, dropped off special needs bags (I only used the bike special needs bag whereas Karel used both bags), received our tattoo bib numbers from a volulnteer and had a volunteer put them on our arms. It was sticky hot in the morning so the cold water from applying our tattoos was very refreshing. Afterward, we were weighed in and then walked to the transition area. I’d say this entire process took about 20 minutes. It was very organized and overwhelming at the same time. It was fun to see several familiar faces throughout the process. 

I wasn't sure how the wave start process would work so I made sure to give myself plenty of time to get into the corral. We were instructed to be in the corral at least 25 minutes before our wave start or else we could be DQ'd if we didn't start with our assigned wave.

After putting our bottles and bike computer on our bike and pumping our tires (there were plenty of pumps in the transition area), we walked to the outside (or entrance) of transition area and applied sunscreen, body glide and did some relaxing until around 6am. At this point, Karel and I went our own ways after a pre-race kiss and hug. I went to the potty one last time and then made my way into the finish line area for the swim start corrals. The great thing about this new start was being able to watch start of the male and female pro race on the big screen by the finish line.

Although I was in line a good hour before my swim start, the time went by fast. I chatted with my friend Emily, spotted Karel one last time and then put on my cap and goggles around 7am. I actually liked the wave start as it was organized and smooth. While I had a few nervous butterflies in my belly I knew once I got into the water, I would feel at ease. Literally, my butterflies flew away when my feet touched the sand and the cool ocean water.

After making my way to the swim start (which felt like it took forever to swim there), I positioned myself to the far left of the buoys as my plan was to swim toward the buoys but not directly next to them. Although the 18-39 female wave was not huge, I still wanted to set myself up for clear water as I was swimming. The volunteers on their paddleboards were keeping us all in line but the chop of the water made it difficult to stay in one place. I knew this would be a tough swim from the view of the chop in the water. It was rather wavy as we were going up and down while treading water for the start.

I heard someone say 30 more seconds and at that time, I found myself calm, ready and prepared for whatever the day had in store for me.

IM Kona '19: Quick recap

The Ironman distance is a beast of a race. Swimming 2.4 miles, biking 112 miles and running 26.2 miles is no easy feat for the body. There is no right, best or perfect way to prepare as every journey to the start line is different. Every athlete has his/her own path, which is either straight forward and smooth or filled with bumps, detours and maybe even a few road closed signs.

Some athletes make extreme sacrifices and investments to get to the starting line. Some athletes have a team of supporters and professionals to assist in the journey. Regardless of who helps you get to the start line, it is ultimately up to you - the athlete - to get yourself to the finish line.

For the majority of athletes participating in the Ironman World Championship, they represent the best of the best from around the world. Qualifying is not easy as it requires great fitness, preparation and a whole lot of luck. Interestingly, when the best of the best all arrive to the Ironman World Championship, it's easy to compare yourself to others and feel a tremendous amount of pressure to give a best ever performance. With great expectations to perform better than ever before, it's easy to feel overwhelmed by the magnitude of a World Championship event and to confuse best effort with best ever. You see, to feel satisfied, accomplished and joyful at the Ironman World Championship, you have to race smart. With this comes gratitude, respect and having a sensible or practical idea of what can be achieved. Although competing on the world stage can bring out world class performances, many athletes experience great disappointment and sadness that something special didn't happen on race day or that the race didn't showcase a current level of fitness. When this happens, a once passionate, excited and fit athlete can question ambitions, self-worth and future capabilities.

On Saturday October 12th, 2019, I completed my 17th Ironman. Going into this event, I didn't see myself getting to the start line due to 10 weeks of no running and another 2 weeks of only indoor treadmill running. It wasn't until I set foot on the island that I did my first outdoor run - appropriately in the energy lab. While I was confident in my swim and bike fitness, I was unsure of how the day would go as I covered 26.2 miles. With a hodgepodge of emotions - ranging from excited, confident and worried - I focused on facts, not assumptions. The reality was that I removed outside pressure, focused what was within my control, relied on past experience (and muscle memory) and I never lost sight of the gratitude I had to compete at my 5th Ironman World Championship.

As for the race itself, I had a 7-minute swim course PR and my first time breaking an hour in a non-wetsuit Ironman swim (not counting Ironman Chattanooga). I also had a 3-minute bike PR. I found myself strong and resilient as I raced the swim and the bike. This allowed me to finish the bike in 5th place in my age group. Never in my wildest dreams would have imagined I would have been in a podium position off the bike! As for the run, I am in no way disappointed. If anything, I am extremely satisfied. You see, I didn't need a PR/strong/fast run to feel accomplished with my IM Kona performance. Knowing that my run fitness was not where it needed to be to compete with the many fast ladies in my age group, I set mini goals to achieve throughout the run. I only walked the aid stations, I kept my mind positive, I worked through mental demons that tried to get me to stop and walk more than I did, I nailed my nutrition (on the bike and run), I didn't experience any GI issues throughout the entire race and I felt like I put together my best effort on the day from start to finish. I had a smile on my face for all 140.6 miles and I crossed the finish line feeling extremely proud of my body.

I believe experience, failure, overcoming setbacks and keeping a level-head allowed me to put together an incredible race performance - in my own standards - at the Ironman World Championship. Far too many race with extreme pressure. They race for glory or an end result (time/place). While there are those who want you to succeed, there are those who want you to fail. When racing for 140.6 miles, you can't be worried about what other people will think of you. Training for and racing an Ironman is a journey that only you and your mind share. Despite dealing with many obstacles this summer, I am happy that I could end on a high note - feeling thankful, satisfied and accomplished with my race day performance.

As for Karel, he had a PR swim but struggled with hip/leg/back/glute pain for most of the ride. This is nothing new for him as it's always a limiter when he trains and races. Because it's easy to let ego get in the way all in an effort to protect self-worth and self-image, Karel powered through the pain and accepted that it would take him much longer than he ever had anticipated to cover 112 miles. With wobbly legs through T2, Karel ignored the "shitty committee" in his head (thanks coach Cait for that saying!) and powered through the marathon. Although slower than what he trained for, he found the strength to get to the finish line. It's certainly hard to finish a race knowing that your body was a limiter but that's Ironman for you. And in Kona, every little weakness on the day is magnified due to the competition, coure and outside elements of mother nature.

Thank you for your support, cheers and encouragement. More to come with the rest of my Ironman Kona race recap.

Marni Sumbal 
2.4 mile swim: 59.36
T1: 4:13
112 mile bike: 5:27.49
T2: 3:48
26.2 mile run: 4:12.38
Total: 10:48.02

Karel Sumbal
2.4 mile swim: 1:03.14
T1: 2:41
112 mile bike: 5:23.11
T2: 5:03
26.2 mile run: 3:15.05
Total: 9:49.12

A big thank you to our coach Cait Snow for guiding us through this season. Despite many obstacles over the summer, she never gave up on us. Also a big thank you to the Trimarni team affiliates and supporters. We are grateful for your continued support! 

Congrats to everyone who raced at the Ironman World Championship. Be proud of yourself and don't forget to thank your body. 

IM Kona - one more sleep

First off, thank you for your continued support and encouragement. Karel and I are incredibly grateful for this incredible opportunity to participate together in the 2019 IM World Championship. We will also be sharing the course with three of our coached athletes. Your virtual high fives and kind words will help us get to the finish line so keep the cheers coming. If you are planning to watch the race, here's a link on how to watch the Ironman World Championship. There will be 20 hours of coverage on Facebook (Ironman Now), beginning at 10:30am EST (4:30am Hawaii Time). You can also track via the Ironman Tracker App or online. 

Thursday was a low key day of training. We have been trying to sleep as long as we need (~9 hours) so we are never rushed to get up and train in the morning. We started off with a quick 20 minute swim in the ocean around the time of the end of the underpants run. The pier/swim start was packed with athletes so it was a bit chaotic swimming out into the ocean. There were also some swells and the current was strong. After the swim, we were planning a bike ride but then it started to rain. We sat around in our cycling gear for a good hour until we decided to postpone our ride until the afternoon. Since it was cloudy out, we went down to the expo to chat with our friends at Ventum. Although the sun wasn't out, it was extremely humid and hot. Once the roads dried, we went out on our bikes for a 45 minute spin. We headed up Kuakini and then took a side street to Ali'i drive and then biked the old and new run course in town. After the ride, we picked up pizza from Lava Java (my typical pre-race ritual) and yummed while watching Breakfast with Bob interviews. Around 3pm, our athlete Roman came over so that Karel could give him a course talk in Czech before our other athletes arrived at 4pm for the English version. With a combined 9 times of racing IM Kona, Karel and I have learned a lot over the years. 

Around 6pm we made our way to the King K hotel for the athlete opening banquet. The athlete briefing didn't start until 830pm (which has been our bedtime) so it was a bit of a late evening for us. 

We made sure to sleep in as late as possible on Friday so it was nice to get up just before 7am. We took our time in the morning and eventually started our workouts. I did a quick swim and run and Karel went to the energy lab for a bike/run. 

I was super excited to finish my workout as a giant cinnamon roll from Lava Java was calling my name. Yum yum!!

As for the rest of today, we packed up our gear bags and we will be heading down to the excitement of checking in our bikes and gear bags - which is quite the spectacle. 

We are both feeling healthy, fit and strong. We are thankful for our coach Cait Snow for her continued support, encouragement and coaching wisdom and experience. Also a big thanks to the Trimarni affiliates and supporters.

With the weather looking to be hot and very windy, we will utilize our "race smarts" and try to put together the best performance possible on the day. Thanks again for following us along to the start line.....see ya at the finish line!  

IM Kona: All checked in!

Now that it's race week, the training volume has dramatically decreased whereas the craziness of the town has dramatically increased. Every day there is something to do, see and visit - but we are resisting the temptation. It's far too easy to see/do everything that is offered during IM Kona race week but with that comes lots of time on the feet and out in the hot sun.

As for training, on Monday we started our 80 minute ride from the energy lab. After a warm-up, we did 4 rounds of 20 sec burst and then 1:40 easy pedaling. Then after 6 minutes of easy spinning we did 2 rounds of 10 minutes at IM effort w/ 3 min EZ. Then cool down. It was a perfect set to wake-up the legs. After the ride, a quick and easy 20 minute run. I managed to keep an average heart rate of 130 bpm for the run.

In the early afternoon, we drove to the high school pool and did a 3000 yard workout. Luckily, the pool was not as crowded as last week so we were able to do our planned workout:
800 warm-up
2 rounds of 100 smooth/25 fast, 75 smooth/25 fast, 50 smooth/25 fast, 25 smooth/25 fast (continuous) with rest between the rounds. First round was with buoy and second was no toys. After that, 600 yard buoy and paddles. Then 3 x 200's broken as (2 x 100s, 4 x 50, 8 x 25). Then cool down.

Since we had two of our athlete with us (and a friend of a friend), we had to re-visit Gypsy Gelato again. Oh it was so good!

Tuesday was a recovery day or a day off. It's hard to do nothing here so our coach gave us the option of a spin or a swim. So we decided to do a 1000 yard swim with a 500 yard swim to the coffee boat in the ocean. They were out of coffee when we arrived to we had a few sips of Clif Hydration. The water is fairly cool, very salty and incredibly clear. There were so many fishies to look at underneath us.

As for the rest of Tuesday, we checked in and picked up our gear bags/swag. It's quite the process to check in at the Ironman World Championship as there is a series of tables to visit and lots of volunteers helping out. The guy who helped me out was participating in his 15th Ironman Kona and his 53rd Ironman! And he is in Karel's 40-44 age group! He was super nice.

After checking in, we walked through the merch tent and then went to the expo. The IM Kona expo is overwhelming with so many booths, people and things to see. We spent about 30 minutes in the expo and by the time we were done, we were hot and sweaty - it's super duper hot here! It was nice to see some familiar faces and to say hello to some of the Trimarni team affiliates.

Karel participated in the Parade of Nations - walking with his home country of Czech Republic. IM Kona is always special for Karel as he can connect with other Czech speaking athletes.

I can't believe that we are just a few days away from the 2019 Ironman World Championship. I am so excited to share the course with 3 of our athletes and of course, being able to share this race experience with Karel is extra special (this is our 2nd time racing IM Kona together - my last time racing the event was 2015 and it was with Karel). I am experiencing all types of emotions from excited, to nervous, to excited!

Oh and yesterday was Campy's 12 birthday!! Happy birthday to my furry best friend!! I couldn't imagine living life without you. <3

Don't make these Ironman race day mistakes

On Saturday, I'll be racing my 17th Ironman. It's also my 5th time racing at the Ironman World Championship.

When I completed my first Ironman distance triathlon at IMFL at the age of 24, I was very young, stubborn and naive. Over the past 13 years, I've had many race day successes, failures and lessons learned as a long-distance triathlete. With growth and development (athletically and personally), comes maturity and integrity. Many years of coaching triathletes has also taught me important lessons that can make or break a race day performance. Because your current fitness level can only take you so far, there are certain qualities that can separate you from your competition. The decisions that you make before and on race day have rewards and consequences. Since your race day performance outcome is built from many decisions, here are some common Ironman race day mistakes and how to avoid them before and on race day.

• Body image - Sadly, we live in a society that focuses on competitive leanness. Many athletes are under the mindset that the leaner or more defined you are, the better you will perform in sport. Some athletes even care less about performance and more about achieving the "look" of an athlete. Rather than seeing the body as the vehicle that allows you to do the incredible in sport, many attempt to achieve a "race weight" through strict eating, fueling and dieting only to become injured, burnout or sick. Successful athletes come in all shapes and sizes. To be successful, you need to be healthy and strong. You need to be consistent with training and you need to take care of your mental health, just as much as your physical health. Restricting food, eliminating food groups or overexercising does not make you a better athlete. It makes you weaker and more fragile. Recognizing that there is no perfect body image (or level of body fatness) that is required for athletic success or optimal health, the way your body looks to perform or function at its best may not match up to the way you think you are supposed to look and this is ok.
  
• Comparison - It's often said that comparison is the thief of joy. In other words, comparison is a big part of how we see ourselves - our self-worth. If you find yourself in a daily competition with the achievements, looks, results of others, it's time to direct your energy elsewhere. While you may envy over someone's highlight real, you never know what the behind-the-scene moments look like. You only have so much energy to spend before and race day - why waste it on others. Have less comparison to others and more compassion toward yourself. Although it is inspiring and motivating to see the success stories of others, do not let the triumphs of someone else trump your own personal accomplishments and achievements. Never stop believing in yourself and your own training.
  
• Chasing an outcome - We can not control the future but you can control the current moment. Rather than putting all your energy into the results, focus on the present. Let's be honest - many times, life does not turn out how we expect it to. This can be good or bad.
  This isn't a negative way of thinking but don't let your race day success (or happiness) be tied with a specific outcome that you simply can't control or predict.
  Create success now. Learn to be happy with the effort, your decisions and your ability to bounce back from obstacles.
  Trust that with every best effort that you give in your process, you will experience small changes that will bring a favorable outcome. One of the most liberating experiences about racing is having no expectations about the outcome. This doesn't mean low expectations but no expectations. When you have expectations, you become attached to these preconceived outcomes of how things are expected to go. This can create fear and a tremendous amount of pressure. But as any athlete knows, racing is unpredictable. There is absolutely no way that you can expect certain things to happen in a certain way or in a certain time. Things "come up" on race day and you just can't plan for everything. Additionally, when you have expectations and big goals, it's easy to feel defeated and disappointed if you don't meet those goals. Racing is a reward in and of itself for it shows that you put in the work and got yourself to the start line of a race and hopefully, made it to the finish. The last thing you want is to beat yourself up for having a "bad" race because you were so heavily focused on the outcome. While big scary goals help us all get out of bed in the morning and train when there are many distractions in life, it's important to not get attached to an outcome when you are racing for the outcome will fall into place, in the right way, by simply remaining in the present moment and constantly taking care of what needs to happen during each mile of the race.
  
• Rigidity - To work out at any cost can do more harm than good. To have to stick to a precise nutrition plan can be risky. A smart approach to training allows for positive adaptations. If you have become a bit obsessed with rules, strict schedules and a perfect plan, I encourage you to become more mentally flexible and less of a perfectionist. I'll share a secret with you - you can still have a "perfect" training session or race, even if everything doesn't go as planned. If you find yourself racing at an intensity that you did not train for and cannot sustain, be prepared for nutrition-related problems. Unfortunately, consuming extra energy gels, sport beans and high-calorie drinks at the aid stations will not give you energy to maintain an unsustainable/untrained effort. Sadly, we can't blame everything on nutrition.
  
• Fear of failure - When you don't reach your goals, an effort feels harder than it should or things don’t go as you planned, the disappointment from your performance can easily be interpreted as a “failure.” Once you hold a negative image of yourself and you beat yourself up for lack of success, it's easy to feel less of yourself and doubt your ability to improve.  Fear of failure can be detrimental to your athletic success. Regardless of fitness ability, successful athletes will push themselves out of their comfort zone and take smart risks. While this doesn't mean being careless or making bad choices, it's important to recognize that sometimes your decisions will pay off and sometimes they won’t - but that is part of racing. Taking too many risks is not necessarily a good thing but it is a fundamental component of working your way to success. For many athletes, the thought of making a mistake or having a bad workout or race is so terrifying that they would rather stay in their comfort zone and do as little as possible to avoid the risk of embarrassment or failure. As an athlete, there will be times when you will be challenged. There will be times when you give your best effort and the result will not what you had hoped for. There will be times when you struggle and question why you are doing what you are doing. There will be times when you are in the shape of your life but life gives you a scenario that is far from ideal. When things don't go as planned, welcome this as an opportunity to learn and grow from the experience. You learn by making mistakes. If you want to become better, you need to remove the fear of failing. 

It's IM Kona race week!!

The time has finally come for us to say that it's IM Kona race week!! The town has transformed into a bit of a spectacle but that's all because the Ironman World Championship is a big event for triathletes from all over the world. With signage on buildings and triathletes everywhere, it's an exciting experience to be surrounded by so many like-minded, fit and dedicated triathletes. The picture above is from our condo, overlooking the farmers market and the Ironman Expo. It's always a beautiful site to see the big cruise ships settling in for the day. 

On Friday evening, we ventured out to White Sands Beach (just past the airport) for a relaxing dip in the ocean and some snorkeling (we used our pool snorkels). We timed it perfectly as it was a bit cloudy and in the late afternoon to minimize our time out in the direct sunlight. We have been using lots of sunscreen to prevent burning. 

It was so great to welcome our athlete Ericka to town. This is her first IM Kona (second time to the big island) so it's super fun to share our insider details, tips and tricks that we have learned over the years. We parked at the energy lab and started our ride from there. We did a 1:40 hr ride on the Queen K and included 4 x 10 minute IM effort intervals w/ 3 min EZ spin between. The wind was much less than the past few days so it was much less physically taxing. After the ride we did a 30-35 minute run in the energy lab. Karel and I noticed that our HR was responding a bit better in the heat. I wore my cooling towel for this run and it helped tremendously as it holds water and I could give it a squeeze anytime to keep myself cool. I have also been consuming way more fluids than normal - for a 30 minute run, I go through 10 ounce water and 10 ounce sport drink (skratch). After the brick, Karel and I went to the grocery again to stock up on more food. 

On Saturday evening, we all (including Erick's husband Tim) went for a dip in the ocean. It was super casual as I didn't even wear a swim cap and just had on a two piece bathing suit. We swam about 20 minutes, with stops to look at fishes. It was nice to finish the swim as the sun was setting. 

Sunday morning was a light day of training with only a swim and run. We were done training by 10am, which meant a lot of relaxing for the rest of the day. Since race week is going to be super crazy, chaotic and busy, it was nice to almost feel a bit bored on Sunday. 

On Sunday morning, we walked to the pier around 6am to pick up our packet for the Ho'ala Ironman Training Swim. We have participated in this swim for the past few years and it's always a great way to shake off (or swim off) some pre-race nerves, get fully acclimated to the salty water and to swim in a big mass of triathletes. For this event, the course is almost the exact set-up to the Ironman race day course except on race day, there are more buoys (for this event, there are only buoys on the way out but no buoys on the way back) and on race day, the finish is at the pier entrance. For this event, we finish on the other side of the pier - closer to the King K hotel. 

Karel and I spent about 10 minutes warming up and floating around and positioning ourselves to the outside (left) of the buoys, about 15 yards out. Once the horn went off, it was a fast take-out effort to keep up with the masses. Surprisingly, I didn't get swum over and I felt like I was able to find clean water to keep good swimming mechanics. I swam pretty hard for the first 1000 yards and then settled into a rhythm until the 2nd turn buoy. I reached the 2nd turn buoy and as usual, the water felt much slower with a bit more of a chop. I didn't find the water choppy but it was certainly a bit slower on the way back. Because there were no buoys to sight off of, I was using the tall electrical post behind the hotel for sighting until the kayak/lifeguards were pushing us far left. I wasn't sure if there was some new turn buoy before the swim exit so I followed the pack. But then we started to zig zag back toward the pier so not sure why we were pushed away from the kayak people. Oh well - all good experience to work with others but also to have to sight often. I finished the swim with a strong effort at the end, otherwise, I felt like it was all very strong but sustainable. I was much slower coming back but ended up with a swim time of 58:17. I really wanted to see 57 minutes but maybe that will have to wait until race day. Karel swam amazingly well with his best ever non-wetsuit swim in the ocean of 1:01.21. He really pushed hard at the end but otherwise he felt really good in the water. And our athlete Ericka also did the swim (not as an official participant) and she had a huge PR of 1:02! It was a great day for everyone. 

It was nice to spend some time with the JD crew before and after the swim. Even though we are coached by Cait Snow, we are part of Julie Dibens coaching company which has been great to have 4 eyes watching us (but Cait is the one who designs and oversees our training). We also joined some of Julie's athletes in the energy lab for a post swim run. Karel did 42 minutes and I ran an easy 25 minutes. The goal for both of us was to keep the run very aerobic. Karel was able to keep his HR in the low to mid 140's and I managed to keep my heart rate at an average of 129 bpm - a BIG improvement from the 150+ HR I experienced during my first run on the island. 

As for the rest of the day, it was rather low key. A lot of laying around, spending time on the computer, eating and more laying around. We spent some time with our athlete Roman (Karel's friend from Czech) who just arrived yesterday. We had a light dinner at Lava Java where Roman and Karel enjoyed some Poke with a non-alcoholic beer. I enjoyed a salad with tofu - it was delish!

Training in Kona

Compared to years past, it feels much warmer than before. Although the temperature only reads around 86 degrees in the forecast, it's much more hot under the scorching sun. Coupled with the lava and heat radiating off the ground, it's hotter than hot here. The wind has also been rather gusty. All this said - IM Kona will be living up to its epically challenging standards if it stays like this on race day. 

Since arriving to Kona on Sunday, we have had some quality training sessions on the Big Island. We are staying in town behind the expo/farmers market which makes it easy to train right from our doorstop. However, due to the traffic and debris covering the shoulder of the road, we have been driving away from town to start most of our workouts. Also, because the local Kona aquatic center is closed right now, we have to drive ~20 minutes south of the island to use the local high school pool (which is free).

The biggest adjustment has been the heat - which is the biggest stressor on our body right now. Even though we have been training in the heat, it just doesn't compare to the Kona sun. Our heart rate is much more elevated while running and we consume much more fluids than normal. The salt water is a welcomed change as it's so nice to float without a wetsuit. Plus, the water is really clear which makes for an aquarium feel when swimming.

Our training volume is less than in weeks past but the frequency and intensity is still just what we are use to. This week hasn't felt much like "tapering" because of the added stress of travel, the heat and the wind but next week is rather light with training, which will really help sharpen up our body and mind.

Here's a recap of our training over the past few days:

Sunday: Travel day, no training. A 2.5 hour drive to Atlanta, 5 hour flight to LA and another 5 hour flight to Kona. Arrived to Kona around 9pm Kona time, went to the grocery and in bed around 11pm Kona time.
Monday: 30 minute ocean swim + 1:20 chill spin
Tuesday: 2:20 bike (starting from the entrance energy lab parking lot) w/ 2 rounds of 4 x 5 min at IM effort. Followed by a 35 minute run in the energy lab (with 6 x 30 sec pick ups followed by 20 sec EZ jog, 10 sec walk). Oh and this was my very first run outside since IM Canada and first run workout outside in over 10 weeks! Wahoo!
Wednesday: 30 minute easy jog along Ali'i drive. Then a 5000 yard swim. The pool was very crowded but we shared a lane with a few male pros who kept things very organized so that we could still do our workout. The workout was 15 x 200's in sets of 5, 4, 3, 2, and then 1 x 200 all with 100 backstroke between. We changed up our gear throughout (swim, buoy, paddles/buoy, paddles, swim). It was a tough workout but one we have done a few times before and I really like it. Oh and each set of 200's was descending on a cycle but we had to adjust the cycle to keep things organized in our lane. It was a bit chaotic at times which made for great open water practice.
Thursday: 2:40 bike with 4 rounds of 4 minutes very hard, followed by 15 minutes at IM effort and then another 3 rounds of 4 minutes very hard. We drove to the Mauna Lani parking lot which sits off the Queen K hwy (about 28 miles North of town) to start our bike workout. The nice thing about this location is that it's a closer way to get to and from Hawi and there is a market in the parking lot for post ride food. The wind was incredibly strong but what was more mentally draining was the cross wind. We were both getting tossed around although Karel managed a lot better than me with his comfort level. When we got to the turn at Kawaihae, I decided to turn around and do my intervals closer to Mauna Lani where it was still windy but I was not spending so much energy trying to stay upright on my bike. Karel did his workout in the Hawi section - which he said was very windy but it helped to just push hard on the pedals to keep the bike in a stable position. After the ride, we each did a brick run. I did 40 minutes (Karel did 45 minutes) and the set was 10 minutes easy and then 3 rounds of 5 minutes faster than IM effort, 5 minutes slower than IM effort). After each segment of 10 minutes, I walked for 20 sec. I found it a little easier to control my heart rate for this workout compared to Tuesday although it was crazy hot. I went through 20 ounce of fluid (10 ounce of that was 80 calories Skratch) in 30 minutes so I had to stop and refill my flasks at 35 minutes to make it to 40 minutes. After the workout we stocked up on more food.
Friday: 50 minute ocean swim. The water was a little choppy but I loved every stroke. I just love swimming in the ocean and I am finding it less exhausting in years past - thanks to Cait making sure I arrived to Kona very swim fit! There were several orange buoys set up so we used the first few buoys as warm up and then did several pyramids of 15,20,35, 30 strokes hard each followed by the same amount of strokes easy. This was a nice way to change up the rhythm of the stroke. We swam 25 minutes out and 25 minutes back. After the swim, we both had a massage from our coaches massage therapist which was amazing.

The plan for the weekend is a 90 minute ride followed by a 30 min brick run on Saturday and the Kona practice swim (2.4 mile swim on the course) on Sunday. And then it's race week!!

Here are a few pics from the past few days. You can also check out my social media pages on Facebook and Instagram. Thanks for following along!

IM Kona: 10 day countdown

Hello from the Big Island!! We have reached the 10-day countdown until we participate in the Ironman World Championship (5th time for me, 4th time for Karel)!

I've been meaning to blog for several days but to be honest, I just haven't had time. We have been so busy! Here's a recap of the craziness that has happened over the past week.....

Weekly training recap:
Swim: 14,900 yards (3:29)
Bike: 7:08 hours
Run: 3:05 hours
Strength: 45 minutes
Total: 14:26 hours

• Started my menstrual cycle and felt horrible for my last few days of training before we traveled to Kona. Blah. 
• As of last night, I finished editing my 3rd book which is over 44,000 words. I've had several long days and late nights working on the final product over the past six days. Whew, what a relief that this is behind me. 
• We had over 15 athletes racing last weekend at IM 70.3 Augusta and IM Chattanooga. Because we were traveling on their race day, we were anxiously tracking our athletes during our travel. We are so proud of our coached athletes as everyone finished the race in brutally hot conditions. 
• I had several nutrition consults last week with my athletes who are still training for their final key race(s). 
• Madison (our 11.5 year old cat) got an eye infection a few days before we left for Kona.
• Karel's mom came into town (we flew her to the US) and we were a little nervous about her traveling to the US alone - without speaking the language. Karel picked her up at the Charlotte airport on Thurs evening. She will be taking care of our furry crew (along with the help of my mom) while we are away in Kona and then she will be staying with us until early December. 

• On the morning of our long travel day (before making the 2.5 hour drive to Atlanta for our first of two 5-hour flights), we walked downstairs at 6:30am to the site of a kitchen full of ants. This has never happened before and of course, it happens just 90 minutes before we are set to hit the road. 
• It was hard saying good-bye to our furry children. We love them so much but they are also a big part of our daily routine. Our new little edition Ella is filling our hearts with joy and happiness. Madison has bonded with her and Campy is afraid of her. 

• We are now in Kona and finally settling into a good routine of waking up early (5am) and going to bed early (8:30pm). Although we still have a lot of work to do while we are away, it's nice to work in paradise for a week before the craziness of race week begins on Monday. 

Lemony Turmeric Healing Bites

I'm excited to share this delicious recipe from my RD friend (Kathleen Oswalt) who is passionate about using food for fuel, nourishment and for healing. Enjoy!

"Get these bites into your belly! They give you a nice boost to your immune system and your recovery. Citrus from the lemon helps keep your immune system strong as those miles add up while you train and race. Did you know curcumin is the main ingredient in turmeric? This powerful substance has the ability to decrease inflammation and oxidative stress that your body is experiencing especially during peak training seasons. Don't leave out the black pepper though, it’s got a substance called piperine and is needed to help enhance the absorption of curcumin so you can experience the full benefits of these lemony turmeric bites!"

Lemony Turmeric Healing Bites
Total time: 20 minutes; makes 20-24 bites depending on size

Ingredients:

• 12 Medjool dates OR 14 Deglet Noor dates; pitted
• 1 cup oats
• 1/2 cup almonds; whole
• 1 tbs flaxseed
• 1 tbs chia seeds
• 1 lemon; zest and juice
• 2 tsp Turmeric*
• 1 tsp 100% vanilla extract
• Pinch of black pepper
• 1/2 cup finely shredded coconut

Instructions:

1. Add all ingredients into food processor and process until mixture is crumbly and more of a dough type texture. If dough is too crumbly and dry add 1 tablespoon of hot/warm water until mixture is the consistency you desire.
2. Use a small spoon to scoop the mixture and roll into small bite-sized balls. Follow by rolling into shredded coconut and place on parchment paper or baking sheet. You may just add the shredded coconut to the mixture, this will cut back your total time.
3. Once you’re done, store healing bites in an air-tight container in the refrigerator up to 2 weeks. These bites also freeze well.

*Note: if you’re not used to using turmeric in your cooking you may want to start with 1 tsp of turmeric versus 2 tsp. Turmeric has a strong flavor and for some it takes baby steps to enjoy/tolerate a larger serving of it.

For more information from Kathleen:

Website

Facebook  

Instagram  

2020 Trimarni Coaching: APPLY NOW!

It's that time of the year again!!

If you are interested in joining the 2020 Trimarni coaching team as a one-on-one coached athlete, now is the time to apply. We only accept new athletes once a year and the deadline to apply is October 14th.

At Trimarni, we are a team of hard working, caring, supportive and fun individuals who are passionate about triathlon. We care about your health and want you to maintain your enjoyment for your swim-bike-run lifestyle. We are an ego-free team where everyone feels included and accepted.
We care about you, your life, your goals and your personal well-being. 

As a Trimarni team member, you can expect to receive: 

• Motivation 
• Inspiration
• Education
• Team support

We are much more than a coaching business - we are a team. 

Please note, we only have a limited number of spots for 2020 coaching. We always give first priority to our current coached athletes and team members (educational team/training plan athletes).

If you are interested in joining the Trimarni team but are not ready for one-on-one coaching, we also have training plans (20-week Ironman and Half Ironman, as well as our 8-foundation plan and NEW to 2020, 12-week Sprint and Olympic) and our educational team membership. 

Learn more here about our coaching services. 

APPLY HERE for coaching. 

My new book is out!

Thank you for your continued support and encouragement over the past few weeks of marketing my new book, "The 365-Day Running Journal." I hope you enjoy the journal as much as I loved writing it!

Upon receiving your book and putting it to good use, I would appreciate if you could take a few minutes to write an Amazon review and post it online. Just a few sentences can make a big difference in the success of the book.
To write a review, go to the book's Amazon Page and scroll down toward the bottom and click on "Write a Costumer Review."

Also, if you would be so kind as to post a picture of the book on social media, please tag me (Trimarni or Trimarni Coaching and Nutrition) so I can share the excitement with you as you record your progress and goals in your new journal. Thanks!

To order: The 365-Day Running Journal.

IM Kona: 3 week countdown

How many sleepy animals can you spot in this picture? 

With only six days left of hard training before we depart for Kona, I feel so grateful that things are finally in a good place for us - mentally and physically. It was an incredibly tough summer but with perseverance, persistence and positivity, we can finally look ahead to our time in Kona with excitement and gratitude. I always believe that where the mind goes, energy flows.

This week was a solid week of training. My body is still tolerating treadmill running, albeit I still have a few tiny niggles with my right hip/leg (things moved from the left side to the right all of a sudden). But these are the niggles that are not overly concerning. I like to say that I am aware but not afraid. Surprisingly, my run fitness feels good and I am enjoying the soreness that comes with pounding on the treadmill.

This was my last big volume week and my body tolerated it well. It was also a very busy week for me (and Karel) with work related stuff (coaching, bike fits, nutrition consults, etc.) so it felt a bit go, go, go from one thing to the next.

My long ride was 5 hours (which I did solo) and included 4 x 30 minutes at IM effort. My long run was 1:45 and I'm happy to report that it went really, really well. Karel has been "coaching" me for my runs for the past few weeks whereas Cait is still overseeing my training load and structure and prescribing my swim and bike workouts. Karel knows me really well so he has been carefully introducing running back into my body. I've been doing a lot of intervals which works really well for my body. For Karel's birthday (which was yesterday), Cait gave us a birthday swim in honor of him turning 43 - 5 rounds of 400's w/ buoy and 3 x 100's fast. It was incredibly challenging! I then ate for the rest of the day. So. Much. Food!

Karel was in a bit of a funk earlier last week as the warm weather really got to him - mentally and physically. We have been in the mid 90's for some time and it was becoming extremely draining on Karel. But with a needed break in the weather, Karel welcomed cooler temps (60-80's) and that brought him back to life. He finished off the week with some great workouts - starting with a solid 5:37 hour bike on Friday, followed by a 45 minute brick run, an easy day on Sat (swim and spin) and then a long progressive building run (1:55) and birthday swim on Sunday.

Weekend stats:
24:54 hours of training
Swim: 20,400 yards (4:58 hours)
Bike: 13:40 hours
Run: 4:51 hours
Strength: 85 minutes

The weather is predicted to be back in the upper 90's for us in Greenville SC next week which will make for one tough week of training before we leave for Kona on Sunday. 

Nutrition during an injury

Whether you are a highly-trained athlete or a fitness enthusiast, there’s always a risk for injury. While some injures are minor, such as a bruise or inflammation, others are much more debilitating such as a tear, broken bone, impingement, stress fracture or ruptured tendon.

To avoid a decline in muscle strength, neuromuscular control and overall fitness, nutrition is vital in the healing and rehab process. Sometimes, with the right therapy, re-training program and dietary habits, athletes come back stronger and faster after an injury. Because the body has altered nutrient and energy needs during an injury, the following recommendations will help expedite return to sport:

• Protein - While the precise amount varies, be sure to keep up with your protein intake (ex. 1.5-1.8g/kg/d) – especially after exercise/rehab – to maintain strength and muscle mass.
• Carbohydrate – Slightly lower carbohydrate intake to prevent excessive weight gain and prioritize higher-fiber, satiating foods such as whole grains, fruits and veggies. 
• Fats –Prioritize plant and fish oils and be mindful of portions to decrease inflammation.
• Vitamins and minerals – Calcium, Zinc, vitamin D, vitamin C and A will help with wound healing, immune function, tissue repair and cell growth. Consume three servings of dairy (or fortified calcium + vitamin D rich foods) a day for bone health. 
• Hydration – to help delivery nutrients and support your joints and soft tissues, stay well hydrated with 90-120 ounce fluids per day.
• Plan ahead - By having meals prepared in advanced, you can feel confident about meeting your daily nutritional needs to ensure that you are getting enough of the right nutrients, at the right times, to keep your immune system healthy as you recover from injury.

Fear of gaining fat – Many athletes feel they don’t deserve to eat calories or carbs when not expending calories. However, your body still requires energy, carbs and nutrients – even at rest. And if you have surgery, your daily energy needs may increase by 10-20%. Give yourself the building blocks it needs to promote proper healing instead of dieting. Use this time to work on your lifestyle choices, develop a passion for cooking and create new meal planning strategies. For most athletes, a 5-7 lb weight gain is nothing to be concerned as you are likely used to a different body composition that results from structured and intense training. Learning how to love your body in different shapes and sizes is an important part of self-care.

Cinnamon Quinoa Bowl

With all the focus on my 2nd book "The 365-day Running Journal" I feel I am overdue on posting a recipe from my first book "Essential Sports Nutrition."

Enjoy! 

Cinnamon Quinoa Bowl
Vegetarian, Gluten-Free
Yield: 1 serving / Prep Time: ~5 minutes / Cook Time: ~10 minutes

Quinoa (pronounced KEEN-wah) is often called an “ancient grain” when in actuality, it’s a seed. Rich in iron, manganese, magnesium, B-vitamins and fiber, quinoa is also complete protein which means it contains all essential amino acids. This delicious cinnamon quinoa bowl is sure to give you a feel-good boost before your upcoming competition or workout. And because cinnamon may help reduce inflammation and ease muscle soreness, I suggest to make an extra serving or two to enjoy as a post-workout snack.

Ingredients

• 2 tablespoons chopped raw pecans
• 1½ teaspoons butter
• ½ teaspoon ground cinnamon, plus more for sprinkling on top
• Pinch salt
• 1 cup cooked quinoa
• 1½ tablespoons maple syrup
• 1 tablespoon dried cranberries, chopped
• ¼ teaspoon chia seeds (optional)

Instructions

1. In a medium saucepan, toast the pecans over medium heat stirring often until the pecans are fragrant and browned (about 5 minutes).
2. Add the butter, cinnamon and salt to the pan and stir until well combined. 
3. Add the quinoa to the pan and stir to combine. Cook, stirring constantly, until the quinoa is warmed through. Remove the pan from heat and stir in the maple syrup. 
4. Transfer the mixture to a bowl and top with dried cranberries and chia seeds. 
5. Serve immediately. 

Meal prep tip:
One half cup dry quinoa plus 1 cup water will yield about 2 cups cooked quinoa. This recipe is easy to double or triple for multiple meals.

More recipes like this can be found in my book Essential Sports Nutrition.

One week until my new book releases!!

I'm super thrilled to announce that we are just one week away from the release of my new book The 365-day Running Journal. I can't wait for you to get it in your hands so that you can start logging your workouts while staying motivated with lots of inspiring quotes and tips. 

I'd like to extend a huge thank you to the following professionals who reviewed my book.

"The 365-Day Running Journal is flawlessly designed to encourage an individual to document their running journey. The uniqueness of this journal is the expert advice provided by author Marni Sumbal who is a nationally recognized sports dietitian, coach, and athlete herself. Marni provides the reader with helpful tips each week followed by a section to comprehensively document details of the workout. Throughout the journal Marni gives advice on how to develop a training plan, provides up-to-date nutritional guidance, and tips to prevent against injury. The weekly and monthly tips found throughout the journal are essential in keeping the runner motivated while setting a positive trajectory for long-term success in training, health, and happiness in sport."―Caitlin Glenn Sapp, PT, DPT, owner of Crew Racing and Rehab

"Marni has done an exceptional job at creating so much more than a training journal. The key quick tips, inspiring quotes, and specific running focused information makes it easy to stay motivated, properly fueled, and injury free while seeing the miles add up! This journal can help any runner turn the 'run happy' dream into a reality!"―Kim Schwabenbauer, MS, RD, CSSD, NASM-CPT, USA triathlon coach and founder of Fuel Your Passion, LLC

"Marni’s passion for running well is contagious. In The 365-Day Running Journal, Marni has written a wonderful book that runners of all abilities will appreciate. The journal creates a place for runners to reflect on their training, nutrition, and how they feel each day and week to safely progress their running for their individualized needs. Marni’s pro tips and motivational quotes are just the thing to help foster consistency for excellent runs."―Scott Kaylor, PT, DPT, SCS

"For most, if not all runners, consistency of training and longevity reign supreme. To this end, developing rock-solid habits, executing workouts, and keeping tabs on your progress is essential. To accomplish this one needs a simple, practical resource that also reminds athletes of their successes along the way. Unsurprisingly, Marni Sumbal delivers that and much more. If you are looking for a no-nonsense approach for yourself or friends, who enjoy running, this is long overdue resource. Enjoy!" ―Chris Johnson, MPT, MCMT, ITCA, Zeren PT & Performance - Owner and Director

For more tips, quotes and educational material, don't forget to reserve your copy for the September 24th release (don't forget to gift one to a new runner friend).

Click ➡️ to pre-order: ORDER HERE.

IM Kona: 4 week countdown

It's with excitement that I can announce I am running!! Pain free, minimal niggles and no discomfort. After not being able to run for 9 weeks (which did include running a marathon at the end of Ironman Canada) and then 3 weeks of reintroducing running to my body of 10-15 minutes a few times per week, this was the first week when I was able to actually run and feel normal running. Oh what a great feeling! It's been quite the journey (not my first time dealing with this) with 12 weeks of wondering if I would ever be able to run normally again but I'm so thankful that my body was able to finally heal itself with just 4 weeks to go before IM Kona. I've dealt with all types of emotions over the past three months but throughout it all, I remained hopeful and somewhat optimistic - even though there was a lot of self-doubt. Now my focus is keeping myself healthy/injury free and staying consistent with running to somewhat prepare myself for the IM Kona marathon.

Here's a recap of this week's training:

Swim: 19600 yards (4:45 hours)
Bike: 12:30 hours
Run: 3:11 hours
Strength: 1 hour
Total: 21 hours

I have been doing all of my running on the treadmill and although I am confident that I can run outside, I am gaining a lot of confidence of being in my controlled environment while running indoors. There's no camber of the road, cars, distractions, up and down hills and heat to induce excessive fatigue so running indoors makes for a better training stimulus for me at this time. Rather than trying to bump up my running volume, I am incorporating more intensity through intervals with my running as this provides a safer stimulus for my body.

After a few weeks of just reintroducing my nervous, muscular and cardio system to running with short but frequent runs (10-15 minutes), I felt ready to increase the duration and intensity of my runs. I am not running with expectations or a goal pace or intensity in mind. Right now I am running grateful and thankful. Because I am running indoors, my watch doesn't record my pace accurately so it also allows me to run completely by feel without worrying about chasing a pace or feeling like I need to prove something with each run. I know I will be going into Kona undertrained on the run but there is still a lot within my control like being smart with my swim/bike training, focusing on good nutrition and knowing how to manage the heat.

Because I was able to keep up with swim/bike/walk/strength and included a lot of PT and manual work from professionals over the past 12 weeks, the transition back to running felt very natural - once I got over the fear of "will I get injured again, is this a normal feeling, etc." Now I am running with joy and hopefully this will keep up so that I can start the IM Kona marathon feeling healthy and strong. I am still dealing with some non-concerning niggles so it's a daily process of listening to my body and focusing on making good decisions with my training - especially with running.

My swimming has felt incredible but I am not swimming "fast" by my standards. It's a weird feeling to feel so good in the pool but to not see times that reflect how I feel. Carrying around fatigue can be mentally tough as the mind can take you in a million different directions with your thoughts.

My long ride on Friday went great and I felt amazing throughout all 5.5 hours. I finished off the workout with a 30 minute brick run on the treadmill. Karel and I rode together but Karel was feeling empty around 2.5 hours during the ride so he had to cut his 5.5 hour ride short at 4:40. He barely made it home as he was totally spent from his previous training. This is one of those uncontrollable situations where you never know how the body will feel/perform and making smart decisions without an ego, fear or guilt is important. Karel took Sat very EZ with just a 2000 yard swim and on Sunday, he also had an EZ day of a spin and swim. These micro-adjustments of training are part of being an endurance athlete. It doesn't mean one is failing but just the normal process of trying to move the needle despite carrying around a lot of endurance fatigue.

I also had to cut a few workouts short (and modified the workout to fit in what I could) due to my work load. Instead of going into workouts all or nothing, I go in with the mindset of something is better than nothing.

We have two more weeks of hard training before we begin to taper/sharpen up and I'm crossing my fingers all goes well for us over the next few weeks. Arriving to the IM Kona start line healthy is our number one goal!

8 tips to improve your transition time

Many athletes waste precious time in the transition area. It's not a place for rest, high-fives, hugs or taking in calories but instead, a place where you transition quickly from one sport to the next. Transitions offer a unique opportunity to save time without much physical cost.

However, for many triathletes, the transition area brings great physical and emotional stress as it is an unfamiliar component of triathlon racing that is only performed just a few times per year - on race day. Stressing about your transition area layout, the order that you will put on your gear and who's around you will only give you added frustration, anxiety and energy.

Here are a few tips for a smooth and quick transition:

1. Create an auto­pilot plan ­- You need a repeatable plan that requires little thought. Write out your plan from swim to bike and then bike to run in advance. Do not ignore any details. Create order to your plan so that your transitions are smooth and effective. Continue to practice and refine it over time in training and on race day.
2. Understand the transition layout ­- Just like you would study your race course, be sure to study the layout of the transition area. Where will you exit the swim, how will you enter T1, where do you bike out (and how do you get there with your bike), where's the mount/dismount line, where do you bike in and where do you run out? What obstacles will you need to overcome to get to and from your transition? Don't just study the actual fenced-in transition area but the terrain to and from the transition area. Always know and rehearse your transition before every race. If you are a visual learner, it's recommended to draw out your transition area (with arrows) and then commit to memory before your race. Look for unmovable landmarks (ex. light post and not a trash can) to help you identify key areas (ex. your bike rack) in the transition area.
3. Understand the rules of your transition area ­- Read the athlete guide and know the rules of your race. Some triathlons require you to put your swim or bike gear into a bag. Some races will not allow bike pumps or bags to be left in the transition area. Know how to properly hang your bike on the rack.  Every race is allowed to do things differently so be sure to know the details of what is allowed/not allowed inside the transition area. Also be sure to know what time the transition area closes (and opens).
4. Don't complicate your routine -­ The fewer tasks you have to complete in the transition area, the faster you can be in and out. Always adapt your plan based on the weather and course. In the case of rain, it's recommended put your run and bike transition gear inside different bags to prevent it from getting wet (ex. socks/shoes).
5. Reduce the energy cost -­ It is well known that triathletes will experience their highest heart rate in T1. Try to keep your emotional and physical energy costs as low as possible in order to ensure a smooth transition to your next discipline. Although you want to have a quick transition, rushing can cause careless decisions.
6. Mentally go through the actions ­- Before you finish the swim and the bike, start rehearsing your upcoming transition process and mentally prepare your body from transitioning from one sport to the next. By thinking through this process, you will avoid the panic and anxiety that often occurs when it is time to actually commit to the transition process.
7. Practice -­ By practicing your transition in training, you can build confidence for race day. Keep a list of what you use in training and what you will need only for race day so that you don't overthink and over­-clutter your transition area.
8. $h!t happens ­- No transition will be flawless. Anything can happen when you are racing under pressure. The most important thing is to stay calm and relaxed, no matter what. If anything, give yourself a laugh when you can't unbuckle your helmet, forget to take off your swimskin before the bike or you stumble as you try to put on your running shoes with wobbly legs.