Keen On Reaching Beyond What's Known Possible

Celebrating IronMan Robert Serling - NY news

2011-09-17T22:18:00.001-07:00

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Wivenhoe & Kingscliff races

2011-09-15T16:02:00.000-07:00

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I owe a few race reports, so lets start with Wivenhoe a few weeks ago. I signed up to test out some new performance goals and to see where I am at with my swim, bike and run. I have not trained the density I usually do leading into a race. Instead I had a few easier weeks while spending time in Hawaii. Although I intended to train there, it was clear that I needed a break to recharge and recover. I did not know my own status nor the competition at Wivenhoe. The race was inland of Brisbane in dam/lake. As I warmed up there were group of kangaroos hopping around like the pidgins in Hawaii. They did not care about me at all and kept feeding. I have not seen them wild so far, they are truly cute! The lake was 9 degrees and I was shivering through my wetty. The gun went off and I started to cramp up. The gap to the pack grew and after 1 round I was about to bail out. I didn't go anywhere.. The only thought that kept me going was McMahons advice "you don't know what happens until you cross the finish line." So I kept going battling against my self. I was so far behind that I got embarrassed and had to forcefully stop that thought. After all I was doing all I could. Then I saw a girl had dropped out and I did not want to be a drop out. So the decision was finally made that I would indeed keep going and so I went off to round number two. I started to close the gap, FINALLY warming up and getting into rhythm. A few girls decided to put arm warmers on in transition. I skipped that part and went off. I passed the first 2 girls early out on the road. It was a hilly course (good!!) and the street was wet, which usually gives me an advantage because I don't fear wet road conditions. I know my bike well and I know how to handle slippery from xterra. I was leading after 1 loop and closed the gap to the Open Males by loop 3, and they pushed me along for the last 4th loop. By the time I came into transition I had several minutes of lead. Since my run had been so painful in the past and my run training lacked any form of intensity I just wanted to get into a smooth stride and stick with it until I finish. Off the bike I still did not feel my feet. This was a bit dangerous as we ran out on rough terrain. There was another HUGE kangaroo crossing and jumping along me for a few meters. Could not be more Oz'like. The run had a few steep hills and my legs were doing their job more than well. I felt light and fast and kept my lead finishing with the fastest bike and run in the females.
From all races I have raced, this was about the toughest mentally. On that swim, there was a mental war going on and I will never forget my struggle to keep going, and the satisfaction that followed once I overcame it. Winning World Champs or World Cups is great, but winning over yourself in a local race is up there in the "you are a champ" category. Any athlete with whatever background should be reminded about this!

And now I am back to pain. Hip pain and hamstring pain. I signed up for Kingscliff anyways, because I licked blood at Wivenhoe.

Though my run could be on or off when racing even without much training, my swim has been an area that I have focused on training wise. My goal for Kingscliff was to make the front pack and stick with it no matter what. They announced no wetty for the open categories. I held on to the pack, but two girls in the front were able to escape with the middle of the pack lacking to hold on. After first 500 the midpack slowed down and another girl started an escape. So here I went, sprinting to the front trying to catch up with the girl and it took about 200 of sprint efforts to finally get into the draft. I realized that she kept her pace up and so I worked to just hang in there. Another 2 girls were drafting me and finally getting in the front for the last 100, which I was not too worried about, but instead happy that they do some work. So I was pleased with how I raced the swim. I made up time on the bike, having the fastest bike of the female. I was in 2nd after lap 2 and closed the gap to the leader by lap 4. Yep until then all was good. Upon starting the run I knew it is going to be a long painful mission. The downhill did not help in loosening up my hip which it usually does and after the first round I needed to seriously reduce my stride and intensity. I leave it here.. nevertheless a good time out there.

Gillian Backhouse 2:06:49 Open 1 0:20:32 1 1:06:22 2 0:39:53 2
Courtney `Gilfillan 2:07:10 Open 2 0:21:00 2 1:07:48 3 0:38:20 1
Marion Summerer 2:10:18 Open 3 0:22:41 7 1:05:02 1 0:42:33 6
Briarna Mackie 2:14:17 Open 4 0:22:38 5 1:11:25 5 0:40:11 4

I feel like a walking textbook - feels damn good

2011-06-21T17:48:00.000-07:00

I just got out of Sports Medicine Exam. It was "intense" to say the least- and now I am exhausted. It was a really good performance. Though all the writing during the last 2 weeks caused some symptoms of Extensor Carpi Radialis Brevis Tendinitis. And guess, now I know how to treat it... Thanks to Sports Med..
For now I need a coffee and breakfast and then go for a hammering swim and run. One more exam to go on Saturday and that's it for now. Sort of sad to leave Advanced Exercise Physiology behind. The knowledge I gained throughout this semester is worth a million. I will miss it. What happens in the body is a mere wonder and is beyond imagination and thus my advise is to trust it, treasure it and respect it. I have gained a real interest in how the brain coordinates all processes and might look into doing research in this field. The body's integrity and internal communication is sort of comparable to how the universe is interacting and unless one does not know about it, it is hard to explain how fantastic it is. One might stand at night in a light polluted city, looking up into the sky and only seeing some random points in the sky, "So what is special about that" that person most likely will think. But once you know which stars and planets and galaxies these are and how unbelievable they interact and once you have seen a true sky without light pollution and once you are getting to know more how insane the universe is, you will find yourself looking up into the sky shaking your head and wondering "How can that be - This is sort of freaky.." I found myself head shaking during many lectures, being stunned what newest research findings have shown. I am so blessed to attend this university, world leader in this field.
Anyways-
I will post some of the material I've learned in Exercise Physiology and Sports Med soon.

Update

2011-06-04T20:47:00.000-07:00

It is 2 weeks until the final theory exams. My i-pod experienced a clean up and most music has been replaced with lecture recordings from Exercise Physiology and Sports-medicine, which I am listening to during the easier training sessions. Listening to lectures while running is the nicest. I have to say I love Exercise Physiology. Blows my mind.

Great stuff. Exams done. Well done. Expert in ECG stress test. If you ever suffer from a 'broken heart', come see me. I'll run an ECG on you no prob's

2011-05-27T00:18:00.000-07:00

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http://www.medmovies.com/mmdatabase/MediaPlayer.aspx?ClientID=13

Gold Coast Sprint - Luke H. Memorial

2011-05-01T18:31:00.000-07:00

I am pleased to see that I again had the fastest bike split despite having a crash at the last U-turn just 200m prior to the dismount that brought me upon the lead. The skin rash and hip hurt for the run and I was not able to close the gap to A. Gentle and ended up with 2nd. It was a good race and I experimented with a different supplementation strategy during the bike split and it turned out to be beneficial for the cramping issues I have experienced during the run in previous races. Overall I am happy with my result and am pleased to see that I can be very competitive to the younger Olympic hopefuls who are supported by Australian Institute of Sports and the like. I wanted to thank Rocket Science Sports for their support and excellent triathlon suit. It literally saved my butt (or more specifically an exposed butt cheek) for the rest of the race- it was not even torn after I went down on the bike. However I need new skin on my lower leg and a new rear race tire.
Thank you also to Dr.Mike McMahon for his support, Rudy Project, Gary Land, Somerville Pool (100% sponsor)

Sydney World Champs - USM events report

2011-04-10T14:52:00.001-07:00

10 April 2011
Sydney’s David Clark and Germany’s Marion Summerer both celebrated victory at the inaugural Dextro Energy Triathlon Sydney age group race in perfect conditions earlier today.

The event marked the first ever Olympic distance triathlon where competitors had the unique opportunity to swim 1500m in Farm Cove, alongside the Sydney Opera House , cycle 40km on an inner city course that took them over the famous Sydney Harbour Bridge three times and run 10km through the city and alongside the picturesque Royal Botanic Gardens.

In the women’s field, Germany’s Marion Summerer dominated in the cycle leg after coming out of the water behind Sydney’s Lisa Marangon and held on in the run to cross the line in first position.

“I feel like I had a good race, I haven’t raced in a while so I was pretty relaxed and calm, I had no expectations which is usually the best. I was just concentrating on finishing,” said Summerer.

“It was just amazing, I am just stoked right now and thank you very much for the organisation of the event, it was a special race,” she finished.

The Dextro Energy Triathlon Sydney event is the third and final race in Triathlon Australia 2011 National Triathlon Championship Series, which will take some to this year’s World Championships in Budapest later in the year.

In addition to the open category, 2200 age-group competitors took to the impressive harbour-side course ahead of the elite showcase later this afternoon.

RESULTS

Open Female

Marion Summerer Germany - 02:08:31
Lisa Marangon Vaucluse, NSW - 02:09:35
Matlida Raynolds Surry Hills, NSW - 02:09:56
Kym Jaenke Sinnamon Park, QLD - 02:11:02
Natalie Dellow Mooloolaba, QLD - 02:13:09

Reassurance

2011-03-28T04:32:00.000-07:00

Reassurance and feedback is probably one of the most powerful influences a coach can give to an athlete. The last few days I have very much missed this source of input; have missed my former coach.
Marion, take a chill pill and stay keen on reaching beyond what's known as possible.

2011-03-25T03:33:00.000-07:00

Hungry for Racing

2011-03-21T00:25:00.001-07:00

I feel much better today. I went to the Doc and he cleared me for exercising to intensities that feel alright. Okidoki - One good thing about a mandatory-being-sick-rest: I WANT TO RACE AND I WANT TO GO HARD. I will do an ocean 1km swim with the AUS best swimmers in Mooloolaba this Saturday. And here the map for the World Cup in Sydney - Should be more than sweet to race around the Botanical Gardens and Sydney Opera House. I am soo excited to go!!

Japan

2011-03-18T03:23:00.000-07:00

I am down with a serious head cold. A few days ago I was blasting PR's in the pool, followed by run and bike interval session bricks. All seems gone and not to imagine to do right now.
But somehow all seems not to matter too much. Instead of worrying about the World Cup in Sydney in a few weeks, my thoughts are with Japan.

High Achiever Attitude

2010-11-20T18:47:00.000-08:00

When You go out for your hard training session is it usually your motive to achieve or do you rather try to avoid failure?
Sounds like the same thing, doesn't it. But it is NOT. In the matter of Sportspsychology this is a huge difference.

Elite Athletes are keen on achieving successes, whereas so called "low achievers" are trying to avoid failure. I studied this theory with great interest last semester and yesterday got to experience it riding up Mt Cootha.
I was on my 3rd hill repeat and pushing hard. I passed an older cyclist, whose words to me were, "See you can do it!".
[I pause here for a second, to let you think about this statement.]
Without me thinking I replied "You can do it too!! Just keep going!".

But that was not what he meant. He was in the believe that I had doubt about making the hill. I never doubted though- instead I thought he meant something like, "see you can do it and I am a bit struggling here."

See the difference?

My Dad My Hero

2010-11-18T03:16:00.000-08:00

I am done with Exams! The first thing I did was going for a long interval ride up Mt Cootha. In the last couple of weeks my training time was "Mental Rehearsal" of material that I will be tested on in the theory and prac exams. So this was the first ride in loong time that my thoughts were "free" to go and they ended up with my parents, my dad. I have semester break until March and instead of going to winterly Germany I will go "home" to Hawaii, to my Ohana (that is hawaiian for family). Though I do miss my parents.
When I was a kid, my Dad and I usually were sitting squeezed next to each other in a big living room chair watching Der Sandman. Then he would say, "so now the really interesting show starts, the News!". So I sat there trying to find something interesting about the News. I ended up bored, so I watched his belly instead rising and falling whenever he expired and inspired. I tried to go with with the same pace, which made it a really challenging game. I had to hold my breath forever and did not allow myself to breath in again until he started to. Maybe that is why my lung capacity is so well established nowadays (I tested peak flow and Forced Vital Capacity and so on in practicum and scored above average).

Being in the zone

2010-11-13T20:56:00.001-08:00

The best thing about doing Triathlon is that I experience different "being in the zones" for the swim, bike and run. Each of those "being in the zone" feels a bit different. Different "highs". Currently I like being in the zone on the swim the most. It's amazing what thoughts and insights come up.
Really cool.

Ironman Kona by Amy H.

2010-10-19T01:56:00.000-07:00

Don't just take my word - read what Amy Harpstrite has to say about her Ironman experience and TriCoachMarion.

I am so appreciative to Marion for coaching me this year. I've been doing triathlons for 30 years and enjoyed them but was not very competitive.
I had begun doing better because i was biking more, but really had no idea how to move to the next level. I wanted to get faster and not injure myself, and signed on with Marion because she clearly was knowledgable about racing and going fast, but also has a deep understanding of the science behind exercising and performance. She was immensely helpful, teaching me to cut back on volume and rest, and train strategically rather than just more.
Her detailed weekly training plan was very specific to me and where I was. She is very comprehensive, focusing on nutrition and the mental component as well as the physical. She prepared me well for a half-ironman, and when I surprised myself by qualifying for the Kona Ironman world championships, coached me though the change in training volume and style. It was a relief for someone as naive as I to trust her with the plan.

And it clearly worked- i was absolutely trilled with my performance, felt so well trained, and enjoyed every minute of it.
Amy Harpstrite

Well Done Amy- Both Thumbs Up!

Must loving it!

2010-10-11T21:52:00.000-07:00

Finally, here the race recap for the Sprintman - an “almost-olympic” event that took place 2nd October. It was the last race before focusing on uni’s final exams. This meant to me: Go. And Go FAST. And I won.
I recently have been very motivated and excited to race. If you know me then you know that I love harsh weather conditions. Xterra has been my passion mainly because of the battle with nature and the worse the conditions the better I feel. To me, skipping a session due to weather is hardly acceptable. Although usually the entire Brisbane Tri and Bike community is out on the roads by 5am, it has been the case that I was the only one out there in the mornings recently due to the weather being cold and rainy. I also was the only elite girl in the race, after the 3 other elite women pulled out prior to race because of it pouring. (Thumbs up for all amateurs- you showed much more attitude than some Pro’s). So I was mixed in with "the Guys". Elite Guys. The swim start was strong and I was able to hold on to the leader group for about 300m and then was on my own for the rest of the swim. I came out in the middle of the field and was strong on the bike, passing one after another. It is always funny when the first guys are heading back after the turnaround. Most of them usually give me a prolonged glance and you can read on their faces something like "what is this girl doing here already". The ones I passed suddenly had much more in their legs and it was a great race out there. I actually liked being among the boys. The best part of the bike leg was the kangaroos hopping in front of me. I usually only get to see them dead on the road; so that was a nice treat! By the end of the bike split, it was pouring buckets. And I am not joking- I loved it. Heading into the run felt surprisingly fast and strong and I was able to even progress the pace. Considering my torn ankle ligament and no consistent run training other than DWR, a 5.9 min/mi is decent.

I am blessed having a gritty mind and being able to push physically. It lies within the family. My grandma died on this same weekend; which i got to know only a couple of days later. She was 97 and still had a gritty "tough cooky" attitude then. Lots of memories have come up and the realization that you have shaped part of what I am today. Hab dich ganz fest lieb! Love you mom and dad!

Gold Coast Win

2010-10-06T02:53:00.000-07:00

This past weekend was the Gold Coast Half Ironman; at the same day the Sprintman was happening- an almost olympic event. What meant for me: Go. and Go FAST. And I won.
The 3 other elite women pulled out prior to race because of it raining. So I was put with "the Guys". Elite Guys. The swim start was smooth and I was able to hold on to the leader group for about 300m and then they took off at the first buoy. I actually liked being among the boys. I came out in the middle of the field and was strong on the bike. It is always funny when the first guys are heading back after the turnaround; you can read on their faces something like "what is this girl doing here already". The ones I pass suddenly have much more in their legs. So quite fun out there- I really enjoyed the race. It started to pour buckets- but as you know me- I love it when the weather is extreme. The best part of the bike leg was the kangaroos hopping in front of me. I usually only get to see them dead on the road; so that was a nice treat! Better even was the run. Surprisingly fast and strong. Considering my torn ankle ligament and no consistent speed training other than DWR, a 5.9 min/mi is decent.

Swim Biomechanics

2010-09-22T02:54:00.000-07:00

The greatest force you are facing while swimming is drag force; a force equally severe as the gravitational forces on land! This drag is even greater when you swim in open water where current and turbulences are present. Therefore the goal is to “streamline” and become as hydrodymanic as possible. By improving your stroke biomechanics and increasing your efficiency in the water you will greatly safe energy and gain speed. In fact, to swim 10% faster one would have to increase power by 33%. At the same time, to swim 11% faster, one would have to increase efficiency (reduce drag) by only 10%.

Swim Biomechanics Assessment
1. Determining initial status
2. Determining areas of improvement
3.  Education on proper swimming technique & streamlining and intervention of individual drills
4. Evaluation of interventions

Contact me for all details on conducting a Swim Biomechanics Assessment!!
sumarion@web.de

Roller's

2010-09-03T22:13:00.001-07:00

I designed the most effective, inexpensive study-massage-rocking chair there is. After being done with the Erector Spinae group and the QL, move on to sit on it and work the hammis and gluts. That wooden thing is a "Ma-Roller". Foam Roller for "hard" cored athletes I guess.
The other invention would be the ice-roller. It is a water bottle filled with water and put in the freezer. Use it like a foam roller and have a ice-bath effect at the same time!

I take orders!!!

The Art of Coaching

2010-08-27T21:50:00.001-07:00

I love coaching and designing Training Programs. It is like creating a piece of art. One similarity is that you need to adhere to certain principles and techniques; otherwise the result of the creation will be quite "ugly" and not at all what you had in mind. Some of my artwork is this Spider.

Maybe talking it off my head helps..

2010-07-28T19:52:00.000-07:00

I torn my Anterior Tibio-Fibular Ligament on Saturday night. My ankle joint is quite messed up, too and greatly impressed the doc. The injury seems to affect the energy level of my entire body.
It is going to be a resting week after a 2nd try in the pool to go faster than a 1:30 per 100. Must be something wrong.. 1:30 for a 100; naa thanks- skip it.

What also pulled the plug of motivation is the fact that I won't be able to race ITU in 2011. The torn ATFL means I can't race the german cup necessary to get into the German Team for 2011. The 2011 races are qualifiers for the Olympics and now you can think out the rest of the story.
I am angry and feel treated unfair by the higher forces of the universe. At the same time, the situation lets me rethink what is important to me and my values in life. Being honest, realistic and re-evaluative with goals is usually required to get out of a current comfort zone and stepping up in the ladder of perfecting my personality to the very best I can be. So therefore - It must be good for something. For now - not for anything.

Surfing New Zealand

2010-07-12T17:21:00.000-07:00

I arrived in New Zealand yesterday and went straight to Piha to catch some waves for sunset. Getting to the swell involved walking through a hole in the rock wall, only accessible at low tide. It was awesome! And it was cold. The sunset was amazing and lasts quite long here. Next time I come back here I will have to bring my roadbike and MTB. New Zealand will host the ITU world champs in 2012.

Gold Coast visit worth it

2010-07-10T03:53:00.000-07:00

Despite the fact that I was not able to train much the first week of my Gold Coast "train-ation", I have to say I did a good job making the very best out of every single day. I still feel a bit dizzy and out of balance at times, but my health is improving rapidly and I do have my smile back and my eye is functioning as well again. Thank you all for including me in your Prayers!
This week, my swim was coming back stronger with each workout. I have been swimming at Miami Pool, usually at the same times as the kids of the Pro-Ma Miami Swim Club. Emma Snowsill trains with them as well. Their Coach, Denis Cotterell has been part of the Australian coaching team, attending Olympic and Commonwealth Games, PanPacific Games, World Championships, and other international events. He gave me a few tips on my stroke and it feels even more amazing now to glide through the water. I have been doing 8.5 - 10k of swimming every day. Unfortunately I have not been in the ocean. But I have been running on the beach around sunrise or sunset, which always was a blast. I have met some very nice athletes here on the GC and once again I was confirmed that Triathletes are cool people - a family. And no matter where in the world you might be "new to the area" you'll be alright. Just smile and say hi and you'll make friends.

2010-06-28T13:42:00.000-07:00

I moved to the Gold Coast yesterday to stay here over Semester Break with the intention to train with the Gold Coast Tri Crew's (which is now on hold). So already this morning, I missed Spinning class, bc I could not move properly outside. It will be a morning of waiting till the vertigo is better and then I am planning an easy run on the beach, going from Burleigh Heads towards Surfer's Praradise.
Which, in fact is not a bad alternative. It will be my first run in almost 2 weeks. I never really get what I am supposed to do at Spinning class anyways. So far, all I understood that woman in front was yelling was "Sick Race!!" - whatever that is... If I ever had to teach spinning class I would draw a graph on a chalk board of what the riding profile would look like and write the workout down like you have it during swim practice.

Adjusting

2010-06-24T04:41:00.000-07:00

First of all, thank you so much for all your words, Face-bookers!!

Today, I started to do some exercising below 80% HRmax. It would all be no problem if I had not this severe vertigo going on and this sharp pain in my thoracic vertebra when there is compression on the spine. But I guess it was as good as it gets: So here is the lowdown:
Swim:
I can swim and put my ear in water, because there is no imflammation. The virus seems to have affected the vestibular aparatus. Swimming is the most challanging. I can't swim straight or at least it seems like I have to swim far right to go straight. I kept my paralyzed eye closed by pressing it down by putting kitchen paper towels in the google, which worked awesome. But moving my head for breathing is killer; suddenly I don't know where up and down and left and right is- quite frightening experience in fact. So I do a lot of "hypoxytraining", meaning breathing every 7-8 strokes. I also need to take a 10" break to re-orientate myself after 50m. Basically: Slow-Mo -- But well. I can kick though. And I scull. And do single arm drills. It's all good!

Bike:
I can't ride on the road, because seeing things moving and moving my head throws me totally off balance. A friend of mine put it right saying, "don't call me because you were hit by car tyring to ride your bike." Good advice.
So I went for spinning class and it was all good!! I need to get a trainer. In the meanwhile it is spinning. They had some techno- not Tiesto, but decent stuff. I am still very weak; have not eaten much the last days either.

Run:
No can run. The pain in my spine when pounding is not acceptable and since i can't even walk without looking like a toddler, running is a no-go. BUT there is DWR. What would I be without my DWR. It is the best ever ever ever ever. EVER. My spine is not hurting at all, i move slowly enough not to get dizzy and nauseas. I love it. And I can go hard- which is the best.

Reminded how precious health is

2010-06-21T22:19:00.000-07:00

I was diagnosed with a nasty viral infection and Bell's Palsy. I started feeling like getting a cold starting last Wednesday, but kept on training; which I should not have. By Saturday I was flat. I noticed pain in my spine when riding my bike and later I was down with severe headache, dizziness and nausea. When gargling with Listerin that night, I noticed that my right facial half was slightly paralyzed. My eye did not close properly and i could not smile nor keep the Listerin in. Like having received a shot at the dentist. So off to the hospital. Bull's Palsy involves an impinged nerve that runs behind the ear, supplying the facial area of eye and mouth. If the nerve gets pinched due to swelling of the ear canal, this facial area will become paralyzed. See picture. I have been hot and cold and shaking and freezing and feeling miserable for 4 days now and the paralyzing thing is getting worse. I can't speak right- all that comes out is a buff-buff-buff, I can't drink nor eat properly, but drooping it all over. It is embarrassing. I am so dizzy that i can't even walk straight.
I have one more final exams to take - Sports Psychology. I was really looking forward in hitting the library and books for that one, but now I have to stick to the basics. All in all I was reminded to not take health for granted and how lucky I am to have a body that usually functions 100% and beyond.

Although the paralyzing thing can get worse and usually sticks around for 3-6 months, I know I will be fine regards the other symptoms and surely I will be back to do some exercising by weekend. Period.

Noosa training

2010-06-16T04:19:00.000-07:00

Recently I went to Noosa for a long weekend, which was a nice treat. I intended to do an ocean swim race but (as sooo often) it was sold out. So then on Sunday, I took joined thousands of cyclists in the Century Ride. It was the best riding in a very long time. Not many cars, No stop lights, lots of Nature and lots of fit cyclists and fun in bunch riding. And they had Gummi Bears at the halfway point station! You even got a new water bottle filled up with energy drink. My brick run led me onto a trail that goes off Main Beach along the cliffs past Tea Tree Bay towards Alexander Bay. Looked like Maui or Kauai's Na Pali in small format.

The beaches near Noosa are amazing and empty. The photo shows Marcus beach. I ran there for an hour the next Monday and I loved it. It reminded me a lot of Kailuana / Kailua Beach. I also joined the Noosa Tri Team for their morning swim. In the summer, about 20-25 elite athletes come here to prepare for several months. Noosa is great for training for sure- just the pool alone is impressive. I have never seen such clean pool showers. But all pools I have seen here in the area are amazing. Usually there are two olympic size pools to fit all the squads in in the mornings.

10k swim

2010-06-09T05:15:00.000-07:00

I did 10,000 m of swimming on Monday. A 7,000 m in the AM as an interval session and a 3,000m easier one in PM. My coach was like: "How are you feeling after swimming more in a day than most people ever swim in a week?"
Considering that I hit the interval times for the 100s the next morning I guess I feel pretty good. But it is amazing how the body adapts and even leaves me impressed. I am shooting for 17 hour swim week.
And- I am carrying a chlorine tattoo under my skin instead of an IM logo, setting a new trend of being recognized as a dedicated athlete.
The pic was taken in Incline Village/ Lake Tahoe during a training session for the Xterra Nationals.

Beautiful Girls

2010-06-04T20:52:00.000-07:00

Recently my teacher of "Sport & Physical Activity in Society", showed calendar pictures and advertisement posters with "lightly" dressed female athletes on it and blabbered an entire 2 hours about the "rude" media that exploit female athletes by portraying them as "sex objects". His argument was that those athletes should not be portrait in this way, but in their sports clothes and be credited for their athletic ability not for their curves. I don't know why he has not considered the fact that maybe we don't even mind??
Here is my point of view: We are sexy women; and our curves are worth while showing! We are proud of our bodies and we are not shy to show them! We love to dress into our training gear, get our munition ready to hit the trails, get dirty and sweaty while pushing limits. BUT that's not all we've got -- Nope! We love to throw those dirty "athletic" cloths behind, get the heels out and the jewels on and show how beautiful we are - and we love it!

Flyday

2010-06-03T21:06:00.000-07:00

Today was not an Aloha Friday at the pool but Aloha Flyday. My question when glancing at the main set was, "does this workout come with a massage therapist?" I had not done any butterfly since I left the UH swim masters in 2004. It went surprisingly smoothly and it was fun to do. The more I butter-flied the more I liked it. Although I kept "hydrated" along the way; and realized the water got a touch saltier, since I started swimming at Somerville last year. Killing germs with a shot (or 2) with Jaegermeister never hurt. Prost!

Sydney

2010-05-31T23:44:00.000-07:00

I am still wrapping my mind around mental toughness - so for now I post the promised entry on my training weekends away from Brissy. First one: SYDNEY
I stood near Bronte, Tamarama. Tamarama surf & life saving club was the first one in Australia. Heath Ledger lived in Tamarama along other celebs. The weather was cool but sunny and the beach path was filled with athletes and fitness warriors. Surfers, runners, kick boxers, boot campers, triathletes on trainers, swimmers. I have been to this area in 2006 as I stood with a friend from the Xterra circuit. Beside a run at Bondi that stay had included a training camp to Jindabyne (vivid memories of that one).
And swimmers are all over the place. If you ever happen to enter a pool in Oz, you will notice one thing: Everybody can swim. I mean really swim. Freestyle. And they are all moving quite well, acutally; and if they don't, they pretend they do. There is always a nice swim climate no matter what time of the day you go to the pool. The city pools get interesting at lunch. Business people show up like bee swarm. They show up in suits, disappear into the changing room, come out transformed into speedo's, swim 30', disappear, come out geschniegelt & gebuegelt (sorry that's german, means "all spruced up") into their suit and disappear with their laptop bag like they just closed a big deal. What is very special in Bondi area are the ocean pools. There is one on each corner. I am not exactly sure why people prefer doing laps over "free-swimming" in the ocean itself. I was happy to be able to go for several ocean swim's and the water temp was ok enough to not wear a wetsuit. The ocean is very different to the one at home. No corals, turtles, fishes, not drowned engines.. but empty. Literally. All you can see is the blue wide water and the sandy bottom. And if you stick your head out you can see the buoys of the shark nets. I did not bring my bike, so my training consisted of swim, run, swim - swim, DWR, swim and stretching. I ran the path from Bronte to Googee. It is stunning. It runs along the cliffs and if you are eager to do so you could do an entire marathon distance on that path going along the coastal line.

Training Update

2010-05-18T23:45:00.000-07:00

Oi- To the AUS audience - Aloha to all Hawaiians at heart. And I guess a Gruess Dich to the German crowd.

I apologize to all who follow my blog about the lack of posts recently. It's been soo busy- but in a good way. I am back in Brissy and have been submerged in school, training and working more than ever. I am still spending a lot of time on my swim and I am seeing improvements. I join the RiverCity Swim Squad about 2 times per week and swimming in a group is awesome-ly more fun; not only because of the draft. Felicity Abram joins in once in a while.
Some changes in my training will most likely occur any time in the near future. Soon I will increase my bike and run again and I look forward to that. Regards the swim I will start to focus more on developing strength and increase overall intensity (yep-got it all sorted out (:
I also hope to be back with my coach Mike McMahon soon again. It's just too tough to be your own objective judge about what needs to be done. I am very pleased with my past couple of training blocks. Being in the Human Movements Program is awesome. Everything is soo interesting!! I wish I had more time to dig deeper into the subjects. For example I am currently learning more about Mental Toughness and what differentiates successful athletes from less-successful ones. I will put on a report on my website soon- along with some training reports from Sydney and Noosa- So:: Keep checking back!
Make it Matter.

Studying Hawaiian Style

2010-04-08T03:27:00.000-07:00

How much better can it get? I love it!

Unlucky couple of days

2010-04-03T20:11:00.000-07:00

The last two days were not really my days.. I broke my big toe 2 days ago because I stumbled over one of those concrete bumpers they put into parking lots to separate one parking spot from the opposite one. Stupid thing. It was dark, and HOW the hell shall I see that? Luckily the MT joint is ok and the pain is in check now. I can tell you that a big blue-green toe is uglier than a big toe already is. Good I got pedicure done not long ago.

Today then I skipped the pool and went for an ocean swim bc winds were slightly less. And got stung by menofwar real bad. It got me on the deltoid and throat and face. I was very far out and panicked and hyperventilated. It was horrible. And weird I don't remember my swim back to shore; the walk to the car seemed endless considering that I had to walk in the sand with my heavy backpack and broken toe. A young lady was walking along me and asked thousands of questions what's wrong with me..[I cut this short..]..and ended up saying, "well if it helps, you have an incredible body!" --HELLLOO? I am half dying (I was crying) and really did care sh&^% about my body, bc it is in insane pain!! I could not believe her comment! Anyways, I drove to safeway in my swimsuit all sandy all over and bought a gallon of vinegar and "showered" in the parking lot. People did not even care. That is what I really like about Hawaii. They don't care. In germany you'd be arrested going into the supermarket in a swimsuit. They knew it was jellyfish though.

Here is what I tried for the pain.. Anybody with experience plz let me know what works. For next time.
I kept swimming in saltwater, which seemed to ease up the pain.
Vinegar did not really do anything.
Meat Tenderizer does NOT help.
Hot showers help more than ice and cold.
Sitting in a hot car felt good.
I took Iboprofen upon my friends suggestion (she's a Doc)
Just don't touch it.

Love for the Ocean

2010-03-31T03:52:00.000-07:00

It has been insane windy since I arrived on Oahu. The day I took this picture, I swam to the Moke's and it was the only day so far that it ws not been crazy windy. I swim a lot. I've been swimming in the ocean regardless of the choppiness and winds, and love it. I love the force of nature. Swimming while rain is the best. A friend of mine and surfer once said, "it is like having a real good conversation with the water". It is like that, indeed. Sometimes the water is so choppy and massive on the surface, and I think "oh man, that is going to be a tough one".. But then there is no strong current and turbulence under the surface. It has been like that a couple of times; I felt like a feather, just effortless , totally in the zone - just me and the huge water mass. Other times it feels like being flushed in a toilet boil. Not so fun. Like yesterday. It was so bad that I got dizzy from the ups and downs of the waves. In addition the sand gets whirled around and rocks back and forth. Kind of like a hypnotherapist that holds one of those turning spiral plates in front of your eyes and you are like "oohhwoow, I am falling- where am I"...Anyways. I love the ocean.

Ului

2010-03-17T06:23:00.000-07:00

Cyclone Ului is approaching Queensland. 300 km/h. I better start blowing towards east; aka The Butterfly Effect. If plan A does not work: Superglue-made in US.

The Who

2010-03-15T21:35:00.000-07:00

Just to write some thoughts down-

I am at a point in my life where my personality is taking on another explosion. New insights, understandings, viewpoints about me and life and things and situations.
What I am trying to say is: I usually plateau and "don't get it". But then it suddenly makes "boooomm" and I just take off -personally. New insights, new understandings, new view points, opinions, skills, motivation, energy, vigor, excitement and eagerness to live life to the fullest to be fully ME. Sort of like harvesting the result of Perseverance -
Thinking back in my life it has always been like this in no matter what area. For example when I was in gymnastics when I was about 5 years old, there was a skill on the bars that I just did not manage to acquire. People were debating why I don't give up finally.. Then the main competition came and I did it - on the spot.. Ever since I managed every single attempt of that particular skill and moved on with progressions of that skill ; and that FAST.
Right now one area of life this applies to is my swim. I am working hard. Improvements show but not as rapidly as I wish. I am just gonna hang out on my Plateau for a while... Knowing that I will improve and knowing what my coach also told me a few weeks ago: I am working hard and hard work will pay off.

In the last 2 years I often wondered why I am so plateauing in who I am.. (on a personality level). A few weeks ago, this big Boomm so finally happened. And now I am excelling with a feel of motivation and energy I have not felt for such long time. I have NO clue where I am nor where I will end up, but it's fun just to "fly" right now.

Thanks to all people who helped me by lending me an ear or shoulder the last few weeks. I all appreciate you very much!

Coaching Ian Cusick of LOST

2010-03-10T18:32:00.000-08:00

I met Ian Cusick main character of the popular series LOST through my Rolfer Barry Nutter (Honolulu). After rapturing his right ACL during soccer, Ian was limited in activities and became interested in triathlons to stay fit. I have been coaching Ian in Triathlons for the 2009 season. Though soccer is his passion. Hence, for 2010, our ultimate goal is to get his strength back in the right leg. Working with Ian has been fantastic. After a phase of familiarization to weight training and hypertrophy phase, I am now working on his agility and speed and getting a feel for the ball. We also have addressed stretching, nutrition and hydration, which, on & off the soccer field is related to injury risk.

I love my job!

home

2010-02-22T21:12:00.000-08:00

I was lacking words on this canoe trip. Just inner silence and the knowledge, that this is my home. the ocean, the beach, the waves. That is were "God" is, where Higher Forces are, where Loving Energy lingers. Here and nowhere else.

Marion in the German News

2009-12-30T00:13:00.000-08:00

For all who can read german, or all those who just enjoy looking at pictures! I am in the German News!!

http://www.mittelbayerische.de/sport/cham/sport-aus-der-region-cham/artikel/chamerin_marion_summerer_start/503343/chamerin_marion_summerer_start.html

Swim-Swim-Swim

2009-12-25T16:47:00.001-08:00

After some down time training wise, I am about to ramp up training again. I sat down with my coach Mike McMahon and discussed what my main priorities will be. Or better so, what my single main priority will be: THE SWIM.

Tying together what I have learned from Mike, my own experience and newly gained insights on Motor Control and Learning (University of Queensland), this article will supplement my endeavor to convince my athletes that even swimming for 10’ to just “get in and feel the water” is important for swim technique (and therefore performance) improvement.
Yep! I am serious. It has to do with re-shaping Internal Models in your brain. I will break up the topic in a few Chapters.

1. Improving Swim Technique – Better Hydrodynamics
2. The Brain Part 1. Bringing Swimming Technique to a “lower level”
3. The Brain Part 2. Internal Models
4. Scheduling Practice Session to get the most out of it
5. Some other thoughts I might have. Functional training for swimming maybe. Or so.

1.Improving Swim Technique – Better Hydrodynamics

Decreasing your swim time involves two factors: Increasing your fitness level and increasing your efficiency in the water.
Better strength and endurance will increase your fitness and therefore the propulsive forces that can be applied to the water. Increasing efficiency in the water means becoming more hydrodynamic, which can be achieved by improving stroke biomechanics. Improving your technique will allow you to reduce drag by streamlining, hence safe energy and gain speed.
In fact, to swim 10% faster one would have to increase power by 33%. At the same time, to swim 11% faster, one would have to increase efficiency (reduce drag) by only 10%.

That is why I highly recommend a Personal Swim Analysis. Here is what you will get:
While observing your stroke above and below the water surface I will recognize the components of swimming and make notes about your stroke pattern. After discussing the Basics of Swimming with you and explaining the components of the stroke I will work with you on several drills, individually designed for you. You will receive a technique workout emailed to you, which allows you to make further progress. There will be a follow up session, where I make sure that you learned the drills correctly.

For more information, please contact Marion at sumarion@web.de or 808-227 5549.

My sister and Me - Reborn

2009-12-25T11:27:00.000-08:00

May I introduce: my nieces. Sarah-Mia (left) and Elisa (right). The strange thing is that Elisa totally looks alike my sister Michaela and Sarah-Mia so looks like me when I we were that age. I will visit them in mid January and I look very forward to it. They are just simply cool. Schnuggibuggi-Schlawiner!!

Off-Season Training

2009-12-20T12:51:00.000-08:00

The off-season is just as important training phase as any other. Its primary purpose is to provide recovery from the physical and mental fatigue that accrued during the previous training and racing season. The second objective is to minimize the amount of detraining that occurs while still facilitating this all-important rejuvenation process. Achieving these goals will ensure you are prepared for the beginning of next season well rested, motivated, mentally fresh and injury free, while having minimized the decrement in your physical fitness. Striking the balance in the off-season between reduced training for recovery and enough to minimize detraining is a key to improving as an endurance athlete from year to year.

Observational analysis suggests many serious age-group athletes, those who train consistently throughout a majority of the year; underestimate the importance of the off-season. Their common off-season flaw is combining weeks of too much training with weeks of too little exercise. Training too much doesn’t allow the recovery necessary for the body to repair itself. While extreme reductions in training during the off-season accelerate the detraining process. The unfortunate result of such a poorly planned off-season is the inability to build on the previous year’s training and racing. This can create a plateau in race performance from year to year. In a way, it’s the endurance athletes’ version of Bill Murray’s “Ground Hog Day” played out over and over during years racing.

The cessation of training for as little as one week can lead to a decrease in physiological markers associated with performance. For example, levels of oxidative enzymes drop dramatically within 2 weeks of stopping training. These decreases continue for up to 6 weeks until enzyme levels have decreased to pre training values.* To make matters worse, it takes longer to increase enzymatic levels than it does to lose them. In fact, it can take as much as 3 months to regain fitness levels similar to those preceding six weeks not training.* It will take an athlete who stops exercising for the month of December, several months to reach a similar level of fitness they had in November. In addition to the delay in returning to the previous level of fitness the greater stress and higher level of cumulative fatigue required increases the athletes’ susceptibility to injuries and overtraining. This is easily preventable with some off-season planning.

Of course, individual factors have the most influence on the best off-season plan. Nevertheless, here’s some general yet practical advice for the off-season that might prove useful for your off-season. For a period of 4-8 weeks, cut the duration and frequency of training by 25%-50%. Almost all of the workouts should be low density (short duration and low intensity). It turns out that the frequency and duration of workouts are the least important components of maintaining fitness*. This leaves intensity is as crucial training parameter to prevent, or as it specifically relates to the off-season, to minimize detraining. The good news is it takes surprisingly little intensity to accomplish this. One workout (per sport) every 1 to 2 weeks at a moderate to hard intensity should suffice. Similar to duration and frequency, the length of the intervals and number of repeats should be decreased compared to other training periods. Finally, a good off-season plan can substitute some of the typical workouts with exercise from variety of other sports. This can be refreshing compared to the monotony associated with your normal training and will give your body and mind the rest it needs to recover while staying active.

Having a plan and setting goals for the off-season is a necessity that will ensure you recuperate from the previous year’s training and leave you well prepared for the next.

*For references regarding this article please contact Coach Marion!

Training on Oahu - A blessing

2009-12-17T13:11:00.000-08:00

..because it is just soo nice to ride in Hawaii...

Long rides and ocean swims on the east side of Oahu are fantastic. Being able to train “at Home”, in Hawaii is a blessing. I craved the ocean and mountain views back in Brisbane. Long easy rides and swims are brainfood. Time to think about myself, my coaching, my studying, applying some of the stuff I just read in Biomechanics and apply some principles of motor control and anatomy. Time to feel my body moving like a switched on machine. Time to listen to my breathing and have some self conversation. My most favorite ride is Kailua towards Laie, early mornings. Heaven must be like that; feeling the light breeze of the wind, like flying; the smell of Hawaiian flowers and the salty air, seeing the powerful Mountains and how the sun reflects in the ocean. It is stunning and fantastic. Pure Unreal. And although I don’t like Peanut Butter; on long rides even peanut butter powerbar taste good for some reason. Magic! On this last ride, I thought about my values. If I am ever going to get engaged, I don’t want a diamond ring. I want a different kind of “Gem”. A down payment on a house on the beach in Hawaii; specifically the one on Kailuana Place; you can hear the waves rolling in, watch the most incredible sunrises, jump into the ocean for a swim or kayaking while having the view to the Moke’s and the Mountains, watch the surfing turtles, stargaze the meteor showers and Phospholumineszenz at night. I am so endlessly thankful to be here. The photo shows "my" ocean spot where I do my long weekend swims.

Joint Health

2009-11-25T18:19:00.000-08:00

Many triathletes and runners supplement with Chondroitin “for better joint health”. I put on this article because I found it very interesting how exactly Chondroitin Sulfate can aid to the proper mechanical function of articular cartilage.

The articulating surfaces of joints are highly specialized. They are lined with porous hyaline cartilage to protect the underlying bone. Hyaline cartilage is designed to absorb shock, reduce friction, minimize wear and to distribute loads across the joint surfaces. Hyaline cartilage is a slippery, watery-“GU”-ee material consisting of Cells (named Chondrocytes) and extracellular Matrix. The matrix itself contains collagen fibers, water and Proteoglycans, which is the combination of proteins and glycoaminoglycans (GAG’s). The GAG in articulating cartilage is what I am interested in: CHONDROITIN SULFATE.

The CHONDROITIN SULFATE’s osmotic pressure attracts water into the hyaline cartilage so that it swells up; it pre-loads. When pressure is applied onto the hyaline cartilage, the water is pressed back out into the joint space. This mechanism not only acts like a cushioning pillow but in addition to that, the displacement of the water uses energy, thus less energy is available to directly deform and damage the joint cartilage.

Interesting!

Picture courtesy of Mark Brown, UQ Brisbane

2009-11-07T16:57:00.000-08:00

"The essential thing in life is not to conquer, but to struggle well".

(Coubertin, 1994)

Encounter with the Law of Attraction

2009-11-01T04:08:00.000-08:00

Yesterday I then went to "WATCH" the Noosa Triathlon Festival. On my way there, I passed an old VW bus and printed on it was the following:

"If You Aim At Nothing You Will Hit It Every Time."

I have not committed to a lot of races this year, giving myself flexibility due to some major changes. The last 2 days though, I have spent some time to think about my goals for 2010; mainly triggered by me not participating at Xterra World's on Maui, which left me with a feeling of regret.
So I wrote down and compared several race schedules (on-road & off-road) and school schedules and how it all could work next year. I will meet my professor tomorrow to find out about the Uni's support system of me racing Pro.

The International Family Chiropractic

2009-10-13T14:47:00.000-07:00

I would like to highly recommend The International Family Chiropractic (check out the spine simulator; very cool!) Mike Noghrey is located at Kapiolani Blv, across Blaisdell Center. His expertise goes beyond the one of a Chiropracter as he is also providing Nutritional Counseling and approaches the healing process with the addition of Muscular Strength & Conditioning where needed. You can subscribe to his AWARD winning newsletter, which will keep you up to date with the latest news in health!

Haleiwa Triathlon

2009-10-05T02:27:00.000-07:00

What a happy and fun day!! I decided last minute to do the Haleiwa Triathlon. I borrowed a Merlin road bike from my friend Amy (thank you!!!) and turned it into a race weapon. I found old aerobars and made the bike more aerodynamic by taping a water bottle on the top tube. The full moon was still up and the race start was at dawn. I LOVE racing in Hawaii! The pain was short and zesty and I won the overall women's coming in after Eduardo Sa in 54 minutes. It was so nice to see old friends and hang out with some of my athletes after the race! All did so well!! My hip and hamstrings are sore however and the run hurt. I mean i don't mind pain but That pain is just not doable. I will have a couple of MRI's on Thursday. Will be interesting what the result will be.
Went home via Laie and Kaaawa valley to stop at the 24hour MTB race at Kualoa to say Hi to the MTB folks. Wishing all Xterra athletes a great race on Maui! For sure I will be with you, thinking of you guys!

Thanks to my sponsors and supporters
Rudy Project
Sommerville Pool
Pro Bike Fit
Squirt Lube

Oahu Riding

2009-09-30T17:35:00.000-07:00

The videos were taken on the Century Ride. I love riding in Hawaii!

ITU World’s Goldcoast 2009

2009-09-18T01:56:00.000-07:00

6th in the 25-29 division, 1st non Australian.
This was my first world championship in the road racing scene. And it is quite different from racing Xterra Worlds. Here are my thoughts to and around this race and its preparations.
I have not been racing much and felt one important race to shoot for and focus on would be the way to go this season. I signed up for the ITU wolrd’s race because I would have been moved to Brisbane by July and the Goldcoast is only 1 hour of car drive away. I gave it a shot and emailed my triathlon resume to the DTU (German Tri Union). A week later I received the confirmation that I’d be racing for Germany, Agegroup 25-29.
Although I received occasional feedback from Dr. Mike McMahon, who coached me last year, I have been coaching myself. Because I did not know how busy I’d be with uni once in Brisbane, I trained focused and hard while still in Hawaii. I felt my fitness level was improving, however I missed the objective input and guidance of my former coach.

Once in Brisbane, I was immediately able to get to know great people who were supportive in me settling in. I got to know Brad Beven and his Croc’s Squad and did a couple of long distance training rides with them. My teachers at Uni Queensland were very understanding and supportive regards my training as well. The training was tougher than usual, though. My plan was to get as much hard work in prior to moving to Brisbane and then maintain my fitness level, as I was not sure how much time and energy I’d have for training. I was able, however to I still keep progressing with my performance level, despite school. But the emotional stress related to the move; being homesick, being a foreigner, getting lost during workouts or not finding places and locations, and supermarkets closing at 5pm, was nerve wrecking at times, leaving me a bit unmotivated in the end and lowering the excitement for World’s. Also because I absolutely did not know where I will be standing. Could be top 5, top 10, top 20. So the focus was really only on doing my very best in training and for the race, whatever the outcome. I know that this is the highest goal for all training and racing. However, when I race Xterra, there was a constant adrenaline in my system that kept me “aggressive” just because I knew my competition and knew they are not sleeping either.
Then the race was approaching and it was time for the taper. I started to feel ups and downs of nervousness and confidence, with the confidence winning over most times. I knew I did the work, I knew I was fit and that I just need to get out there and do my job; staying focused and pushing each moment. Mike always says, “all you have to do is go out there and do you best in each moment. It is pretty simple, actually”. His saying is with me each race.. I slept very well the days before the race, which was unusual. I had my own hotel room and was by my own the days prior to race day. I was unexpectedly calm; little nervous but not as bad as racing Xterra. There as an expo and about 6000 people racing this weekend. However there was no hectic or stress. It seemed like everybody (athletes) just zoomed in and did their own thing. That was nice. There was a huge pasta party two days prior to the race (which is how it should be anyways), and a parade of Nations. It was really great and I felt honored to be able to race. I felt appreciated. I used to be much more nervous prior to Xterra races; there are so many more variables that you can’t control on race day: The race course is most of the times unfamiliar, the weather conditions play a greater role and technical problems on the bike are morel likely. In the end you are given the opportunity to do well when racing; to do as well as you can possibly be, and having a technical on the bike is hard to take. I like road racing because you just get up, get ready, take your marks and then hammer. But I managed to loose my waterbottle.. bummer. But it was one of the best race I have gone through, knowing that I did my best every moment.
Although I lost my water bottle on the bike, which made me slow down and look and pick up bottles from the ground, I still had the 4th fastest bike time of the day. Although I was not able to do much hard running because if my lingering hamstring pain, I was able to have the 7th fasted run. Overall I came in 6th place.

Thanks to my supporters:
Aaron - Somerville Pool
Gary Land – Pro Bike Fit
Scott Robinson – Massage Therapist
Brad Beven – shooting pics on raceday
Jac Kelly – good friend and buddy

Gold Coast ITU World's

2009-09-10T01:55:00.001-07:00

All is going well and smoothly here at Southport on the Gold Coast. I only have some minutes of internet, so I figured instead of talking, I'd show you the race course!

f

ITU World's Countdown.

2009-09-08T00:31:00.000-07:00

Well, the count down is on. Tomorrow I will fire up my muscles once more and then it will already be time for the Grande Finale on Saturday.
ITU World Championships 2009.
It will be my 4th World Championships, this time racing for the German National Team. The event is going to be huge; and I have a feeling of honor and appreciation for myself.
I went to Gary today; in order to get my race wheels on. He also put a good-luck (and good-looking, too) Carbon water bottle holder on as well, worth 120 bucks. I will be a race machine on Saturday. It’s going to be an exceptional experience no matter the outcome. The best athletes of the world are going to go beyond their limits; each and every one of them. It’s going to be a big pool of adrenalin and personal emotions. That’s what triathlon is – being the individuals best- as pure as it gets. LETS BITE!

Wilderness Riding Ipswich

2009-09-05T14:44:00.000-07:00

Yesterday two friends of mine, Gary and Scott took me to Ipswitch, about 1 hour drive inland of Brisbane. Riding there was soul soothing!! It reminded me of going along Haleakala. There were no houses, hardly any cars, just a nicely paved road. I have missed “riding” since I arrived in Australia. I mean riding without constant up and down and stops due to stop signs or pedestrians. It was the nicest training day since being in Australia.
Gary is “my” bike fitter and Scott is “my” massage therapist. They have been my super supporter team for World’s.
Gary Land owns Pro Bike Fit, which uses the Retuel Bike Fitting System. He set me up on my Felt and even lent me his carbon Trek TT, which I have been riding for 2 weeks. He will even give me aerowheels and aerohelmet for ITU World’s. He is amazing! Scott Robinson, aka Mascott is a cyclist competing at World level and Massage Therapist at Uni Queensland and also operates out of his home. He has worked on athletes from the Australian Institute of Sport, Queensland Academy of Sport, New South Wales Institute of Sport, Victorian Institute of Sport, South Australian Institute of Sport and the West Australian Institute of Sport. Impressive list. He knows what he is doing!
Just as Aussis name their bikes, they give each other nick names. So Scott is Mascott when cycling and Gary is Grasshopper. I'll let you know what I will get stamped with ...

Enjoy the little videos for your entertainment!!

Music'ing my life

2009-09-03T04:16:00.000-07:00

Music is great. Lots of songs oftentimes say it all, just shouting and crying it out.
If anybody would like to share their top 10 songs with me, I'd be happy!

Surf

2009-09-02T04:44:00.000-07:00

In 2 weeks I will head to Oahu for a visit. I feel like coming back HOME! I have been thinking about surfing a lot recently. Within the first weeks after I had arrived on Oahu, a friend, Kurt, gave me a board, took me to Waikiki and told me to paddle around for now. I did not understand what he said and took off. It took me one try to stand up. I surfed wave after wave for about 15 minutes. I did not know how to take it from there so I paddled back in. I think being a gymnast makes it easy to learn surfing. Thereafter I surfed every morning for sunrise. I did so for about a year or so, then sold my boards, because triathlon took over. I think the biggest I have ever surfed was 5-6 foot Hawaiian measures. This picture was taken on Xmas Day 2008. Some friends were heading out for a morning MTB ride up St Louis with T1 to surfing and T2 for a drink at Hilton on the beach. Paradise!
The plans for my trip: Get a surf in!!

An Expert Needs To Know His/Her Field

2009-08-04T21:58:00.000-07:00

One of the classes that I am attending is Anatomy of the human body. You might not have anticipated, but I have been a head rubbing expert for about 2 years now. If I ever happen to head rub again, I won't just "head rub". I will make sure to take care of the most favorite area, the nuchal lines; four curved lines on the external surface of the occipital bone: The highest is the nuchal line where the galea aponeurotica is attached.
Below the highest nuchal line is the superior nuchal line. To it is attached the Sternocleidomastoid muscle, Occipitalis muscle, and Splenius capitis muscle, and the trapezius muscle.
From the external occipital protuberance a ridge or crest, the median nuchal line, descends to the foramen magnum, and affords attachment to the ligamentum nuchæ.
Running from the middle of this line is the inferior nuchal line. Attached are the Obliquus capitis superior muscle, Rectus capitis posterior major muscle, and Rectus capitis posterior minor muscle.

NO WONDER IT FEELS SO GOOD TO GET RUBBED THERE.

MY new Car

2009-08-01T03:47:00.000-07:00

I bought a car. It was a fantastic deal and I love it, except the steering.. Since all Aussis seem to name their bikes just as their name pets, I decided I put on a competition for naming my car. You will win something if your name suggestions is selected! So email me or comment here to submit your ideas!

Brissy

2009-08-01T03:26:00.000-07:00

I am finally a bit settled in here in Brissy. This is the house I live in, together with Rod Cedaro and his family. Check out his site at crocsquad.com. Soon the pool will be finished as well as the gym. Also, Rod will make his own performance lab in the house, with trainer, treatmill and lactate measurements. A private Training School; that’s how it will feel like for me. I just have to head out the door and I am in the greens of the nicest hills in the area, Mt Cootha. It is nicest at Sunrise as you can see to the right. Looks like Tantalus, doesn’t it?

Brisbane

2009-07-23T04:56:00.000-07:00

Things are slightly crazy, I am exhausted and frustrated with some things. Internet is sooo behind, even phone services. it's 80 cents per minutes to call people. there is only broadband and skype works only crappy. I am homesick. The suburb and apartment I am staying is nice though and it is dark enough to see the stars. And it is warm enough to be in T-shirt. I miss Hawaii a lot. I already talked to my professor about what the deal is with me leaving for several days (weeks) a year for “racing and training overseas”. The prof’s answer was, “we absolutely support that, as it is IN OUR POLICY”.. - Coool! I am not even unpacking my bags (which finally arrived after 2 days)!! I have to make sure I sign up for the Honolulu Turkey Trot, the Mango 5k Madness and all others (;
I will be back in Hawaii for 2 weeks in September/ October and then for 2-3 months over December/Jan. For this longer stay I am looking for a house sitting opportunity. If you know somebody who knows someone who knows something, let me know.

Dinner for One

2009-07-18T10:30:00.000-07:00

Although I did not feel like driving to Honolulu, I had a few reasons to go.
First reason: Track workout. I made an “appointment” to meet with my buddy Jimmy, an awesome runner. I just started again to do interval runs, and having somebody fast on the track helps. Jimmy told me at the end, ”you looked strong; you looked like you had not done any track in a while.” Funny. I actually felt bad- heavy and sluggish and slow. My legs did not wanna go as fast I wanted them to. The first 400’s are ok, but then my feet just would need to keep the speed. It will come back soon, I am sure.
Second reason: (see picture) I have not seen the sunset at Kaimana for a while. So I went down to the beach for my after track-workout shower. Taking a shower at Kaimana beach at Sunset is always something special. As I pulled into the parking lot, I noticed a concert was happening at the Aquarium. Kaumakaiwa Kanakaole, an Hawaiian female singer, who won several Hoku awards was performing. It was stunning. I listened for a while, but then had to leave because of the third reason I went to town.
The third reason was that I had a $20 certificate from Kincaid’s restaurant. The restaurant won several awards for years. Never been there. No one I know had time to go, so I went on my own. It is weird going for dinner by myself, because usually I face always the same question: ARE YOU VISITING? No, I live here. OH! SO YOU ARE AN INTERNATIONAL STUDENT I SUPPOSE? No I work here. OOHH, OK. WOULD YOU LIKE TO WAIT WITH YOU ORDER UNTIL YOUR COMPANY IS HERE? No, I am by myself and I would like to start with some water please. Thank you. OHHH SURE –NO PROBLEM I WILL BE RIGHT WITH YOU!
Then I waited for 15’ to get bread and water. Despite waiting, the food came almost cold. They gave me free desert because I had to wait so long. Figure, I ordered my bread without butter on top and my fish without fried crust. High caloric desert REALLY makes up for it. The only thing that was nice was a band playing in the other room and the view to the harbor. The seat opposite of me was VERY empty and I missed the person who usually would come with me. And actually, the best dinner I have ever had was in Kailuana. It was oven baked Ahi, sweet potatoes and brokkoli. So simple, so stunning, so good. Very special.

I am ready to go Down Under. Literally.

2009-07-14T23:36:00.000-07:00

Where is the whisky?

I am ready to go Down Under.
Really. No, not really ready, but at least almost packed. Finding out that I will be charged $500 for my luggage for a 1.5 hour flight from Sidney to Brisbane, made me research other options for TWO DAYS. And I found an option. Applause. Thanks. I will pack my bike box with a complete roadbike and a MTB frame, so that it is 28kg. I did handcraft a special bike box so that they will fit. I will pack 2 luggage pieces with 20kg. The bike of 28kg will fly for free to Brissy. The 2 bags I will dropp of at a Post Office in Sidney, one needs to be repacked and one will already be packed into a carton of 105cm x 30cm x 40cm. I made it myself, as you can see in the picture to the right. Yes. All that work was nuts. But that will safe me 460$. !! I am genius. But still I have too many possessions. Please email me at sumarion@web.de and buy it. Thank you. (I can further deal with it in September, when I am back on Oahu for vacation.)

As for all that don’t know it already, I am moving to Brisbane, Queensland, Australia on Sunday. Most of you don’t even know how I ended up here, so here is a quick input.
I have a degree in Biotechnology (BT). The BT school required high school and abitur for entry, but they made an exception for me because I was among the best 5 in school, ever since I entered school. After getting my degree I worked in Freiburg at the University as an assistant in Biotechnology.
(the picture shows Kaiserstuhl, training site of me and Jan Ulrich). I was cutting and damaging and changing DNA in bacteria and did radioactive tests. Somehow really interesting, but somehow I found myself spending most of my time exercising in the gym or running or googling everything exercising. A co-worker of mine qualified for THE IM and it was a big deal for me at that time to know somebody to enter the Hawaii IM. (she was not even that good..). So somehow I was admiring those triathletes in town and decided one day I will do that. Time went by for a year and ½ and job was not challenging enough. I decided to do something more hands on. Rescuing the rainforest (a childhood dream job). Finding out more about this adventure, I decided that I don’t want to rescue the rainforest but instead devote my energy and knowledge in BT to researching the coral reef and its bleaching. That meant: University in Townsville, famous for its work at the Great Barrier Reef in Australia. So how would I get there? They needed me to have a BA, then would be able to come. Or at least, they said, I need an internship in Marine Biology. So that is what I did (easier said than done, believe me). I searched for an internship. It took me 1.5 years of proofing and daily paperwork and organizing a paid internship with InWent. I applied and was accepted at several universities (Malaysia, Phuket, Bangkok, Phillipines and Hawaii). I chose Hawaii, printed a picture of Coconut Island of Kaneohe in front of my worksite and suddenly I found myself in Hawaii. I didn’t know anything nor anybody about Hawaii. Except Kurt Chambers; a triathlete whom I met online while searching for a place at craigslist. We did not end up becoming roommates, but he said I should go to masters at UH. So I slowly got into triathlons. Then I had crash on a particular guy, and decided I would train as hard as I can with the goal to impress him. I trained and did not enter any race until I knew I would be top 3. I never ended up dating that guy, but that is how I got stuck with triathlons. I seem to be good at it. But in my heart I am a gymnast and dancer. So more into fine motorik stuff. That is why I love doing swim drill session. More fine motoric, you know.
After the internship (1.5 years) I went back to Freiburg, Germany not meant to come back to Hawaii. But I kept training off road triathlons, like a pro. I trained a lot. Xterra Germany was right around my corner in Titisee and I for the Worlds in Maui in October. I packed my stuff and planned to stay for 1 month in Oahu. Once there, however, I decided I am gonna stay, I would go back to school, change my major to Exercise & Sport Science and live in Hawaii for a couple more years and then go to Australia. This time, Brisbane Uni of Queensland, most famous for its degree in Human Movement Studies and their accomplishments on the Olympic level. Living Hawaii changed my life so insane much. I have been here 7 years and looking back, I feel like this is my home here. Since being here, I have been dominating the triathlon szene and became 2x World Champion, raced Pro, did an apprentice with Dr. Mike McMahon, and developed my own coaching business. Never would I have dreamt of getting so far. But as the saying goes, “reach for the stars, … [I forgot the rest of it]. . Anyways, I love what I do, I love Hawaii and it is breaking my heart to leave. I still can not believe it, it is not accepted by my mind yet. But it is time to grow more, to nurture and challenge my personality and grow educational and career wise. It will be all good. Signs are present that all is meant to be. You will see, just follow my blog and my life.
It has been truly insane intense here, especially the last 2 years. I will miss Hawaii and all my close friends. Please don’t forget about me. Some tears are rolling down my cheek right now. Hug Pleasee..?! Thanks.
When I left Germany for Hawaii, I somehow knew how great it will be. I postponed my entry to UQ 4 times, as it never felt right to leave Hawaii. Now I am due. I have the same feeling for Australia. The lesson I learned while in Hawaii; just be nice and smile and put on a german accent.

Cholo’s Swim

2009-07-13T22:54:00.001-07:00

The men’s winner is a 20 year old followed by a 14 year old kid. The women’s was won by a 17 year old. Amazing. I was 6th woman. I had a very good race. Paced myself well in the first third, did a few good sprint escapes to the next draft and stood strong and focused for the finish. It went by quickly. I was glad it was not longer, because of my tingly sensation in my right arm. I had an accident in 2004. I crashed into a van and broke my right wrist in a complicated manner. Ever since it gets numb when swimming longer than 25 minutes. The entire arm gets tingly and I don’t know where it is or what it is doing (stroke wise). Not fun. I mention this because I would swim hours in the ocean, but because of the discomfort I don’t.
Amazing also the scenery of this second swim race of the North Shore series: Waimea Bay. When I first ever went to Waimea Bay, there was a group of 10 or so dolphins outside the bay. I swam out and there were directly underneath me and jumped around. It was stunning. Even during last years event, there was a large group if Spinners, not shy of the mass of people.
I love Hawaii!

Kailua

2009-07-12T11:22:00.000-07:00

This is what I see when I wake up. Every day it is taking my breath away. I still can not believe I am leaving Hawaii. I am so blessed to have experienced these islands. They are magical. I am missing words right now but inside me there is running a movie about thousands of moments and memories that I will treasure. Seven years have gone by so quickly, so much has happened. I love being at this side of the island and I am thankful to one very special person who made it possible for me to stay here until my departure. I usually finish my day by sitting next to the ocean on the beach, listening and looking at the waves. Sometimes there are little particles of phospho-luminescence lightened up by the wave. It is awesome at nights. I love to star gaze or watch the moon reflecting in the water. It is insane beautiful.

4th of July, Hawaiian Style

2009-07-06T17:06:00.000-07:00

To me, 4th of July is a day like every other. I am not American, so I don’t really get that psyched about it. The only thing why I care is that I can’t really ride my bike because the streets are crowded with people randomly walking and crossing the street, parades and closed street sections. Shhhucks. I consider myself lucky to have beach access as pools are closed. All in all, I did what I usually do.
The evening I spent by myself at the house and watched the fireworks from the lanai. I like the pictures I took. I included a palm tree leave to proof that there are indeed fireworks in Hawaii (to all my German fans, who still believe I nourish myself from coconuts and self caught fish.) Although the fireworks here in Hawaii are only a 10th in size than the ones in Germany. I can live with that. I'd just blow up the picture a little if I feel the need. Which won't happen.

Childhood Memories

2009-07-02T12:41:00.000-07:00

My sister’s family and my parents went to Italy with “The Kids”. They sent me a couple of pictures and this one to the left is my absolute favorite. It shows what my family is up to. My mom is an offroad runner and supports me doing my triathlons. Looks like she is setting the foundation for Sara Mia and Elisa to become good swimmers. Thanks Mom!! I’ll do the rest of the coaching in a few years! My sister and her husband Gerard are pretty cool. I like them a lot and I miss them. I miss The Kids, too.
My parents took us (my sister Michaela and me) to Italy every year until we were about 6 years old. I have vivid memories of that time. I could write pages about them right now, but will limit it to one. Whenever you went to the supermarket to by stuff (we usually bought Italian white bread, broshuto, salami, jam and juice) you got a Gracie-sticker. When you had a certain amount of stickers, you got a blow-up water ball. I got the nicest one, with some sort of Little Kitty on it, it was white and pink and just very nicely painted. One day it was windy, I was in the ocean playing and the ball took off. I was about 4. (I now wonder where my ‘guardians’ were. Swimming in the ocean with 4?) Anyways, I ran back to the beach crying. Our beach towel neighbors sun (at this time around 11 maybe) tried to chase after the ball but no luck. Sure I got another ball, but not that nice one as they ran out of those. Coming back home from the vacation, I wanted to get into a swim club, because next time I wanted to get my ball back myself. I was angry for a couple of days, because this neighbor’s boy claimed he is a good fast swimmer, his parents telling me he was Freischwimmer (‘Free Swimmer’) certified. That did NOT impress me at all. At age 4 I was Freischwimmer. You can become “Freischwimmer” certified when you go to the lifeguard at the pool and swim 50 yards without stopping. You then receive a Freischwimmer iron-on that you can put on your swim suit.

2009-07-01T12:15:00.000-07:00

Last Sunday I raced in the first swim of the North Shore Swim Series, from Sunset Beach to Pipeline. In the summer, the North Shore is the nicest place to swim and snorkel. The ocean is calm like a lake and the visibility goes 30 ft and more. It is incredible. At the same location in winter time, the North Shore becomes the Big Wave Surfer's paradise with waves up to 30 ft (Hawaiian measures).
The swim race was a good excuse to drive to the other side of the island. I did not pay the entry fee, as I was showing up late. (Thanks to my friend Don Eovino, for giving me the T-shirt. The T-shirt was part of why I wanted to race, awesome cool looking t-shirt this time!)
So I showed up late, because I had a hard time getting out of bed and I did not taper either. In fact I was at the end of a 3 week high quality training block. In other words, I was “nicely fatigued”. It was part of my plan to show up at the race, just to make sure I have people around me that would push me, which would give me another good hard effort swim before going into recovery week. The women started first, with men starting 5 minutes later. It was the first time they started the women first with the reason that last year, the women over-swam the men. I was skeptical at first. It means less chances to draft, but also better chances not to have to swim over 70% of the guys. As the starting gun went off, I was in 2nd place, holding the position for about 15 minutes. Two girls of the age of maybe 17 or 18 zoomed in and got in front of me. I worked with one of the girls, because I thought her swim suit looked good and because I did not “race”- race. I thought I work with her to keep her in the front. That was a good experience, as usually I don’t “teamwork” like that when racing. But those teenagers are impressive for sure! They don’t kick hard or hardly do any kicking. Their body position is awesome; they just glide through the water with no effort at all. Very inspiring to see them swim. Swimming efficient by reducing drag is called streamlining, which I teach my athletes during Swim Analysis. After a while I looked up and checked where all the people are. I was in 4th position and no one else was in sight, but a big crowd about 25 yards behind us. That was a big surprise. I mean, those athletes are pure swimmers and last year I was somewhere in 10th place or so. I finished “unofficially in 4th place. Sweet. Having no expectations when racing is great!

burn calories "on the go"

2009-05-28T16:58:00.000-07:00

I think one main factor why Japanese people are usually more skinny is that they always engage their whole body when talking. This one pretty woman was ordering a skim latte and "also an ice cube on the side, ja ja ja" while she was bending her torso like a chicken picking for corn. That is exercising right there!

My Ford Escord. I love hating it. Hate loving it?

2009-05-20T11:43:00.000-07:00

My white Ford Escord is a '94 and it is getting old. The last 1/2 year it got a valuable internal make over. Silicon boobs, in other words. It's old, but looks and feels good due to some mechanic surgery. It got a fancy water pump, a new generator, new break pads, and some other new parts which i don't remember the words. OR maybe comparing it with Silicon Boobs is not a good one. Because i don't think they look good and i can't imagine that ice-pack gel like knobs feel good. And compared to silicon boobs I really believe that my car feels the touchy-touchy I sometimes give it after it is getting into the "hot" range. Giving it touchy-touchy is not always easy. it lacks its damper. and that sucks. Makes me a bit furious.
But my white Ford Escord is a tough, good running car. And it is the car of choice when it comes to jump-start Ferraris. Ferraris are the most beautiful, hot, elegant, powerful, awesome cars there is. A black horse- simply fascinating. I could just sit in a beach chair and look at it. Black horse or white donkey, I know about the hassle of not having a car. And I am very thankful that I can drive one. And because i love Ferraris so much, i drew one. Came out cool.

She came, she saw, she conquered

2009-05-14T13:17:00.000-07:00

I support smoking, i race fast myself. At this first race of the year I totally smoked them. I even smoked the guys, comming in 3rd overall (men and women). If they would have let the women start with the men, i would have won the whole thing. Read on!
I did my first race of the year, the HQBN Sprint Triathlon on the Marine Corp Base in Hawaii. I want to start telling about it the day before. I went to meet my coach Mike, because he has aero wheels that I could race on. I love aerowheels. Alone the summing sound of it makes me want to go fast. As we put the bike together, the moon rose up from the ocean. Mike is the house care taker or a multimillion dollar house project on the secluded side of Kailua beach. It was fantastic!
Race morning was unspectacular. As long as I can hit the potty before race start, I am happy. That is usually sort of a problem. Oftentimes I need to go when the run starts. And that is no fun; seriously. It sucks, actually. I went to the race withoug knowing how I will feel. I have been training a lot, but not as intense as last year. I am also still not running a whole lot because of my lingering hip/hamstring/wherever-it-is injury. I wanted to get a hard effort session in by racing and I wanted to smoke the swim and especially the bike. Whatever would happen on the run, was fine with me. The swim was great until the 2nd turnaround, where it started to become a battlefield of fast women against slow guys. I need to say that the mass start at the xterra world’s is by far the best idea. If I had no “traffic” blockage, I would have won the whole thing, men and women together. And that would have been history! The bike was fast, hard and in the zone, meaninig I don’t remember what was happening or how I felt. Just as it should be. The first 500m into the run felt heavy and stiff, but then I actually got speedier than I thought I can push. And there was a little hill as well! I love hills! So that definitely made my day- I finished with a pace of 5:41 min/mi.

2009-05-12T01:55:00.000-07:00

Back in Hawaii
The first thing I did when I was back on Oahu was go to the ocean at Kailua Beach and listen to the waves. I now frequently visit The Sky Tonight at the Bishop Museum to learn star constellations. So that became a frequent as well, looking up to the stars and the moon. The second thing I did was riding Tantalus the next morning. I love riding Tantalus. It’s like meditation. Last year I could not do any workout without my i-pod; this season it is so easy to zoom in, get in the zone and be in the nirvana or wherever you might call it. Feels damn good. Power bar fruit smoothie tastes damn good when riding Tantalus. The third thing after the workout was getting Starbuck’s. I am a Starbuck’s addict. Venti decaf with ½ inch of steamed soy, foam on the side. If you want make me happy get me a Starbuck’s gift certificate! Or surprise me with Business Cards (that’s you Blair)!! Then I felt really flat. The best thing to do for acclimatizing when I am traveling is to force myself to get up as sunrise, take a 1 hour nap at noon and go to bed around 9:30pm. The rest of the week was spent cleaning the Kailuana Cottage, which is usually a 4 day project. The cottage is part of a multi million dollar beach front property. Don Eovino (www.eovino.net) is a friend of mine; if you would like to invest in his projects, please contact them! The cottage is for vacation rent and needs to be cleaned meticulously. I love it though, because the location is just insane-ly beautiful. I went to an interval swim in the ocean and my buddy Jimmy took the kayak out to take pictures of me. I love side of the island the most. Fantastic!

Germany, Cham

2009-05-02T23:23:00.000-07:00

I keep thinking about this stay. It never was that much fun for me to “have to” go back to Germany. It’s not “home” anymore and I never felt really home in Germany either. This time was different though. I spent a lot of time with my sister Michaela, her husband Gerard and her kids Sara-Mia and Helena. They are amazing. And exhausting. The talking is most exhaustin. For me at least, but it is also looks exhausting to me what they are doing the whole day. They talk the whole day and run around all day and try to move all day. Sara-Mia will be two in June; Elisa will be one a month later. Last time I saw them, Sara-Mia was about 2 months old. Sara-Mia got to know me from pictures as the famous Aunti Marion from Honolulu and she indeed recognized me when I arrived. I thought this is impressive. She is in fact scarily smart. Elisa has an insane deep look. She just looks at you and you can tell that she is thinking something seriously. Her hair is so thin and about 1 inch long and sticks towards the sky like she’d got stroke by lightening. I cracked up because of laughing so many times. I think that is the main reason why I enjoyed my stay so much! My sister and her husband are finishing building her house and they saw me as a welcomed guest for the reason that I would be the baby sitter to give my sister a time out so that she can do more outdoor work on the property. I always liked kids and I seem to be able to easily connect to kids; but I really feel more for Sara-Mia and Elisa. They are mine, kind of. Just looking at them during the day was fun and did not seem wasteful, although really nothing got done (in terms of studying and working). And at the end of the day, I was so out of energy that I had to drag myself to the gym to get on the spinning bike to do my interval workout. Respect to all the mothers out there that have the drive to do triathlons while having kids.

Another thing that I always enjoy while being in Cham is that I am known. People know me on the streets, they know what I do, they know my name. Physiotherapists call me up to ask if they can work on me and if I can leave an autograph. This time some of them even called my mum prior to my arrival. When I go to the local pool, they close up a lane specially for me. If I go to the gym, I can have the entire spinning room for myself and I can train for free on the machines.
Again I was reminded that I am so blessed for what I have. I have an awesome family, including the most goofy cat there is and most snoopy dog there is. Basically one bunch of ‘amusingly genius individuals’. I have a home that will always be home even if I am the exotic one of the family. I am blessed for being able to live out my talents, that my parents pushed me to do sports when I was younger and that they have let me make my own decisions and let me go to Hawaii. Hawaii is the place where I have my home, that’s ‘where I am’. I will go back to Germany in 2010 and look forward to it.

Tripping

2009-05-02T23:01:00.000-07:00

The last 3 weeks my body felt mixed around like a 'Zusatzzahl in einer Lottoziehung in dieser durchsichtigen Mixkugel'. (I know most of you don't have a clue what that means, but I don't know an english explaination). I flew to Germany for 10 days, just got acclimatized to the 12 hour time difference, then heading back to Hawaii for 6 days and then flying to New York for 5 days. I already wrote a little bit about my Germany visit, but will write some more about it and about Hawaii and New York.

2009-04-30T09:30:00.000-07:00

Today I received an email from my mom. Apparently my neith Sara-Mia, a 2 year old found a picture of me in my mom’s car. It is now her “comfort-item” in the BMW. She holds it in her hands and says, “ Mati – Honolulu”. That would be me then. Sara-Mia calls me “Mati”. My sister tried to teach her ‘Tante Marion aus Honolulu’ (Aunti Marion from Honolulu -in English), but even if she is able to toss in whole sentences in the middle of a conversation, she kind of refuses to pick up ‘Tante Marion’. This is a good thing. Being called “Tante” in Germany has something negative on it. We call fat slow people Tante. We call old fat slow people Tante. Not sure why Germans do that.
Today, I spend time thinking about Sara-Mia on my long Pali-Loop ride. Long rides are always dangerous for getting into some serious thinking. So here is the second good reason, why ‘Mati’ is preferred to ‘Tante Marion’. Obviously “Mati” is shorter than saying “Tante Marion”. About 50% shorter. Lets say we would condense 2 or 3 words into just 1 word. Lets think further: if my professor cut his blablabla-privat-stuff by 50% during a usually 3 hour lasting lecture, I would save 1.5 hours. Figure that out, I could go for a nice run or swim or bike ride or just sleep longer!! It would be of high interest to me which language actually uses the least amount of words. I would love to learn it!! Time for googling it out.

Key Components of Training

2009-04-19T04:36:00.000-07:00

There are four main components of every training program - the Frequency, Duration and Intensity of the exercise and the all important Recovery. When the various systems of the body are stressed (intensity and duration) repetitively (frequency of training sessions) a stimulus is created that leads to adaptations given proper recovery. This stress-adaptation response should form the basis of all training programs and is fundamental for improving performance. Without any of these four elements there is no training response!

In the broadest terms frequency is the number of times an event occurs. In terms of training and workouts, frequency refers to the number of times a person exercises, completes a specific workout, or the number of intervals within a workout. As long as someone can count, frequency is a simple concept and it is easy to quantify accurately.

Of course, recovery or rest is the divider or separation that allows us to quantify frequency. Like frequency, recovery seems easy to understand and implement in the training program. Or is it? In actuality, many athletes overlook the importance of the Four R’s – recovery, rest, relaxation, rejuvenation. The training model requires a stress which creates the stimulus that when given recovery leads to adaptation. The Four R’s are a topic unto their own and warrant their own specific article. Suffice it to say for now, if you remove the recovery from that equation you aren’t training - you are overtraining.

Duration and intensity are the two key components found in each and every workout. It is generally accepted that nearly every workout should have specific goals. One of these goals should be to produce a specific stress or workout load. Again, the determinants of workout load are intensity and duration. The duration of a workout is generally measured in time or distance or both. Like Frequency, duration is a concept we are familiar with and use regularly in our daily lives. Given the accuracy and familiarity of using time and distance, duration is relatively easy to measure and quantify.

It is generally accepted that nearly every workout should have specific goals. One of these goals should be to produce a specific workout load. Again, the determinants of workout load are intensity and duration. The duration of a workout is generally measured in time or distance or both. Given the accuracy and familiarity of using time and distance, duration is relatively easy to measure and quantify. Most athletes are able to implement duration into their training in a systematic fashion.

On the other hand, determining, measuring and implementing the intensity of a workout is one of the most challenging aspects of endurance exercise. Yet, training at the proper target intensity is the key to producing the desired physiological response. The intensity of exercise initiates physiological reactions that stress the body. The physiological response to the intensity of the exercise together with the duration of that response determines the stress of a workout or workout load. We measure intensity with three distinct categories in our training and coaching. These are Absolute Intensity, Physiological Intensity and Subjective Intensity. As with recovery, a discussion of intensity and the best parameters to use for gauging it warrant a discussion dedicated solely to them. In fact, my next training article will cover intensity in detail.

Marion Summerer
Mike McMahon

Travel to Germany

2009-04-15T21:13:00.000-07:00

I flew to Germany today for a 10 day vacation with my family. It’s a long trip. Honolulu to SanFran was 4.5 hours, I had a 4 hour stop over and the flight from SanFran to Frankfurt is 10:30 hours. During the trip I live on Ginger Oatmeal Cakes from Kokua Market. The fights were ok, except that on the SanFran-Frankfurt flight, my TV did not work. 11 hours without TV is a tough thought to accept. An old Czech man was sitting next to me and although he did neither speak German nor English he understood what dilemma I was in. Half way into James Bond he took back in his teeth braces, poplen out his earplug, turned towards me with a big smile and hold the earplugs into my face. I guess that was the intention to kindly invite me to share his TV experience. I chose to decline. Even if I had my own earplugs.
My dad picked me up at the airport.The drive from the airport to my home is about 4 hours going on Autobahn. Driving on the Autobahn can be frustrating often. If there is truck traffic (TUE - SAT), you go 60 km/h for HOURS because one truck is trying to pass another truck, blocking the flow of traffic. Like this one guy in the picture, trying to get ahead of Dixi Toilletts. Ego Problem, most likely.

We were lucky this time, no traffic jam, except one 10 minute of slower driving. We were at 180 average, hitting the 200 once in a while.

I would have been great to have driven a black Ferrari Spider 360 Convertible (Mike!).

It does not really feel fast driving fast on the autobahn. I get a better rush driving my about-to-die-Ford Escort down Pali Hwy. Anyways, my butt was sore from sitting, so I decided to let my dad drop me off 5 miles to our house and I ran the rest home. That was nice. The sun set and the fresh air was crispy. I like how the air smells back home. I am glad I decided for the family-visit trip and not for Canada on my own.

Manoa Room for rent

2009-03-12T13:03:00.000-07:00

I have room for rent:
Bright room with private bath and large (private) balcony available April 1st. The house is vegetarian and girls only. Included in the $790 is internet, cleaning and utilities. It is a very quiet living environment. The picture is taken from the balcony. Friday's Waikiki fireworks included, as well!

Free wireless locations on Oahu

2009-03-11T18:24:00.000-07:00

Today has been a day that I'd rather delete from my history. I slept 11 hours waking up tired and covered in cold sweat. Not sure what was going on during the night. I got up, changed into my biking cloths, made coffee and spilled it over my laptop. That is the 2nd time that happens. I could kill myself right now. Being in a little financial crisis, that really sucks. I brought it CyberLife at Liliha and fortunately it still works and don't need to get a new one. Now I am waiting to hear the diagnosis and how much its treatment will cost. That hurts. Whenever things like that happen (when I can't stand myself for being so stupid) I get really negative about all sorts of things. And angry. blaaeh. Cut. It will be good for something. At least that's what they said last Saturday at New Hope Church. I have been there 3 times in my life so far and their way to communicate that everything happens for a reason always sounds so simple. We'll see what happens.
I am at Kahala Mac store writing this and figured it would be good to get to know free wireless locations on Oahu. If you are reading this and know of a free hotspot, please let me know! Locations I have used are:
Morning Brew, Kailua
Muddy Waters, Kailua
Starmarket, Kapahulu
WholeFoods, Kahala
Down To Earth, University Ave
Costco, Hawaii Kai (the parking spots behind the entrance on Mauka side)
Blaisdell Center, Ward

Cheers.

McMahon Enduranc Training - NEW Triathlon Clinic!!

2009-03-10T02:59:00.000-07:00

Warm-Up...Two Minutes You Can’t Afford to Miss

2009-03-05T15:44:00.000-08:00

Often endurance athletes overlook the importance of a warm-up. Given the time challenges we all know so well in completing our workouts, little imagination is need to understand how many athletes are coaxed into neglecting the warm-up and are keen on “getting right to the task”. However, how you spend a mere 2 minutes can be the difference between increasing your performance during the entire workout to follow or a pulling muscle, including your cardiac muscle, yes that’s your heart.
The purpose of the warm-up is to facilitate the transition from rest to physical exertion. It consists of 2 minutes of sport specific activity at intensity below the aerobic threshold. The aerobic threshold is the minimal intensity level that promotes cardiovascular adaptations – very, very easy! Just 2-minutes of this low intensity movement are enough to prepare the body for workouts that occur at an intensity of 50% - 75% peak heart rate (HRpeak) or more.
During the 2-minute warm-up, muscle and core temperature are being increased and blood flow is augmented (1). These physiological adjustments enhance the body’s readiness for the more intense exercise to come. Preparing for the workout by warming-up may reduce the susceptibility to musculoskeletal injury through increasing connective tissue extensibility, improving joint ROM and joint function. Intern, these changes increase force-velocity and enhance muscular performance (1). If that alone isn’t reason enough to include a warm-up, this might motivate you more; starting intense exercise too abruptly can result in cardiac abnormalities similar to those seen in patients with cardiovascular heart disease (1).
Generally, a warm-up of 2 minutes is sufficient preparation for the workout. There are instances when a longer warm-up is desirable. A longer warm-up can be used to incorporate tasks related to specific issues exhibited by the individual, such as stretching a tight muscle group or performing a low intensity drill to improve technique. Finally, the benefits of the 2-minute warm-up may be amplified by including a 5-30 minute progressive pre-workout set. By increasing the intensity above the aerobic threshold, either gradually or with short burst like intervals that we call accelerations, the pre-workout set can be of further benefit when portions of the workout occur at intensities 75% or greater than HRpeak.
In summary, spending just 2 short minutes will yield a guaranteed return during the dozens of minutes to hours of your main workout. You won't find an investment with better benefits than that, especially in this market.

Base Training Basics

2009-03-02T11:11:00.000-08:00

Here is an article that I wrote with Dr. Mike McMahon. You can find the article is in the current issue of Hawaii Sports Magazine!

Recently, I’ve become involved with building homes, beautiful homes. This process is very systematic and not unlike the planning, preparation and training that is required for those of us competing in endurance sports. If a very thorough and methodical process isn’t followed the home might end up as a disaster. Imagine if you started by bringing items that you need to enjoy the home first - sinks, tubs, stove, a bed… At first, it might seem like a good idea to start at the end. You could cook and sleep and after working out take a shower. Obviously without a roof, walls, windows etc. this scenario wouldn’t work and your daily life would be chaos. Even before the walls and roof you need a foundation to support them. It is literally the base that supports every other part of the house and if it’s not done right you could end up with a leaning Tower of Pisa. For endurance sports, base training is the foundation that supports all of the training and racing to come. Base training isn’t complex but if certain methods aren’t followed you could end up collapsing, like a house with a bad foundation, long before you even start a race.
Here are a few general rules of base training.
1) Low intensity – Conversational training should make up 80% of your training, if you can’t carry on a conversation you are going too hard;
2) Progressively longer durations – Increase long workouts and weekly training amounts by approximately 10%-20%;
3) A touch of high intensity training – Every 7-14 days include a shorter workout at an intensity equal to or exceeding your race pace.
4) The base training period – The length should be close to half as long as the training time leading to your most important race. (e.g., if your begin training 5 months before your major race the base period would last about 11 weeks).

For those of you interested in the physiological rational underlying longer low-intensity workouts here are some of the adaptations that occur during base training.
1) The capillary density, a network of very tiny blood vessels, increases. This decreases the distance between the oxygen rich blood and the working muscles.
2) The number of mitochondria also increases. These are little “power plants” inside your muscle cells, which produce aerobic energy.
3) Together the increases in capillary and mitochondria density combine to make energy production (e.g., fat utilization) and removal of waste products more effective.
4) Bones, joints, ligaments, tendons, and muscles undergo structural adaptations that prepare them for harder workouts.

Remember, your athletic experience and other individual factors such as the timing and distance of you goal race(s) will determine the ideal structure of your base training workouts.

Mokuleia TT

2009-02-27T18:01:00.000-08:00

Aerodynamics in Biking

Lets take two athletes. They are doing a 20 km Time Trial. Without being aero, Rider A takes 30 minutes, Rider B takes 40’. With an aerodynamic bike set up including body positioning, aerowheels, aerohelmet and aerodynamic bike set up, Rider A would be 1:26 minutes faster, Rider B would be 1:47 minutes faster. This is interesting: The SLOWER rider gains more than the faster rider!!
Further interesting to see was how body positioning, wheels, helmet and bike set up contribute to time savings during a 40 km TT:
Aerodynamic disc wheels save 40-60 seconds
Aerodynamic helmet saves 1.5 minutes
Aerodynamic body position saves 2.5 minutes

I conclude the following:
1. Slow riders gain more being aerodynamic than fast riders and deserve high-end TT products.
2. Buy an aero-helmet. Rudy Project has a excellent variety at different prices.
3. Get a Bike Positioning. Considering that a bike positioning not only makes you that much faster but also lets you push hard while being comfortable, it is worth getting one.

Swim Analysis

2009-02-23T01:49:00.000-08:00

I need to get more information about a time trial that I did today. Until then, I want to share a picture of a swim analysis I coached recently at palolo pool. Rory Seiter took these shots and I love it!

2009-02-20T01:22:00.000-08:00

I rode a long Pali Loop early in the morning and since it was raining I kept my ipod in the pocket. Usually when doing a long ride, all kinds of ideas pop up. One thing I realized is that the knowledge of a road cyclist is beneficial when having an old broken car like mine. My car is embarrassing going up Pali. I even slow down the drivers behind me in the farthest right lane. I wonder, how close I have to drive to the car in front of me to get a real good drafting effect going up Pali.
The other thing that I thought about was that last year, several guys impressed me being able to pee while riding. Today I found out that this is NOTHING. Next time when cycling along back roads, try taking off your shoe and sock, shake out a gravel and put everything on neatly again! While riding!
In the afternoon I went to my Rolfer, Dr. Barry Nutter, who has been working with me for 6 weeks now. I like going there just because the massage table guarantees a view onto downtown from the 13th floor. Pure luxus. Also Dr. Nutter knows what he is doing. Anybody who carries around an injury that neither got cured by massage, acupuncture, physical therapy or resting should try Rolfing. Simply explained, rolfing is the manipulation of soft tissue and works on the fascia. The fascia is a tissue interconnecting muscles, bones, organs, nerves and blood vessels. Through working on the fascia, rolfing re-aligns the whole body from head to toe, external to internal. Check out Dr. Barry at http://drbarrynutter.com. He also does Chiropractic and other healing services.

2009-02-17T02:32:00.000-08:00

I went to Palolo Pool today, not to swim as usual but to coach Ashley, one of my new athletes. After the session with her, I met with Rory Seiter and his girlfriend, Mosha (sorry if I spell that wrong) to correct their swim stroke. Rory took a couple of awesome underwater shots, which I will post soon. I found something positive about the very cold water of palolo pool. Not many people go there, so less sweat and pee. Less sweat and pee, less bacteria and more visibility. I like Palolo Pool!

Rory is managing my website. He worked for Rudy Project and now is the designated driver of the truck for the 2009 USAT Endurance Mobile Tour. Check it out at http://usatri.blogspot.com/ . He even will have a trailer with an endless pool that’ll be set up at the races for people to try. Pretty cool!

2009-02-08T01:00:00.001-08:00

I decided that I will post more frequently here on the blog. Most of the time it will be short thoughts thrown in here about my life, training and coaching.

Today I did the big Pali loop and remembered the first time I did this ride with a group years ago. It was a key experience. I had never done a group ride before and was scared. Scared because I knew that I will have to go through the Pali tunnel FAST in order not to loose the guys I was riding with. Secondly, I was afraid of getting a flat. Because that would have meant that everybody had to wait for me. And that was the last think I wanted: Be in the spotlight and forcing these guys for a break. But the law of attraction was at work, I hit a pothole and blew a tire just after going onto Pali HWY.

Today I thought differently about this situation. Maybe one of my new recommendations on "How to choose the right group for your training rides" will include: Pretend having a flat tire. The response of the group will most likely tell you what the group you are riding with. A social group will take the flat-mishap as a welcome break to chat about the Martini-Party the night before. If you find yourself going all out on upper body threshold work as you are trying to break tire pumping records because you don't wanna be left all alone, then you most likely are in a group that puts emphasis on pure effort.

Full Maui Report

2008-10-30T22:09:00.001-07:00

The week prior to this year’s World’s Champ felt different then in previous years. The uneasy feeling I usually suffer from was only there once in a while when thinking too much about the placing. I was not concerned about my competition of 26 other Pro girls and I felt confident to conquer the intimidation of the course. I actually got really excited to push myself to the limit and beyond. In addition, I wanted revenge for Xterra Nationals in early October, which did not go very well.
The days before the race were very cool, Haleakala was covered in clouds and a cool wind was present from Thursday to Saturday. Sunday then, there was no single cloud and it was the hottest day of the year, according to a lady I talked to at the hotel reception later on Sunday.
My goal was to place 10th in this 2008 World Championships. My race strategy for this year was to “just make it through the swim, see the light at the end of the tunnel on the bike and then smoke on the run, going right into the medical tent for a well deserved iv.” It almost went exactly as outlined. Almost.
I had a very good swim start, battling my way to the first buoy within the leading pack. It was not until the 2nd buoy that the mass spread out, which was quite impressive. I pushed hard from one draft to the next during the first 750 meter and then settled into a good draft for the second 750. I beat my time from last year by 3 minutes.
The first part of the bike was without anything major happening. I felt strong on the bike heading up Haleakala and faster then I thought I found myself at mile 12.5, on the bottom of Ned’s climb. Ned’s climb is a 1 mile section covering 800 ft of climbing. No shade, no wind, just brutal heat pounding down. I felt like the aid station on the top of that climb handing out ice cold water was more welcome then Santa Claus when I was 5 years old. That aid station is the landmark telling you that you are on your way back to transition. And that feels like a million dollar win at that point! I was crushing down the plunge, took the corner at mile 15, cramped when I intended to accelerate, had to dismount (or rather fell off my bike into kiawe thorns), stood up and passed out. I found myself lying in the kiawe thorn bush and wondered how I got there. I stood up again and was quite dizzy with my legs cramping. I decided to walk my bike to loosen up my legs and to avoid more severe cramps. I lost about 7 minutes with having to slow down like this. Fortunately I felt better after a while got back on my bike and rode a steady pace to the final downhill section towards transition.

Coming out of Transition felt actually very speedy. My cramping was gone and the legs felt good enough to get a 55’ run in. I felt strong like this for first 2 miles, a stretch called “Marsh of Death”. It is all uphill with no shade. (there is no shade on the entire course, so that I don’t have to repeat myself again.) Then coming into mile 3 I felt trashed. With my body trashed, and me getting more and more dizzy and feeling uneasy, I decided to run with my mind. I have done lots of self-hypnosis prior to the race and was able to forget about my physical condition. I am not sure what exactly happened all the way to the Makena beach, a half of a mile sand run on the beach. I was pretty zoomed in and all I told myself was, “Go on. Go on. Go on.” I figured as soon as I get into Spooky Forest I’d be fine enough not collapsing before running through the finish. I remember crossing the rocks and lava stones close to the shore leading to the finish, were I got passed by another Pro. I finished 1 minute behind her with a time of 1:03 and went right into the medical to get 2 iv’s. I made a smart choice on the bike, which allowed me to recover enough to go out on the run and there was nothing left crossing the finish line. I am happy with my result.
The most satisfying thing in this event was that so many athletes recognize my name and follow my results throughout the year. I have been able to reach out to the age-groupers and motivate them.
I want to again thank the people who thought about me during the race and I would like to special thank the following people who supported me throughout the year:

Dr. Mike McMahon:
My coach who encouraged me to go Pro and who made frequently sure that I stood focused on what is important. It is fantastic to work with him.

Rory Seiter, who puts on my website. Very special thanks!

Beau Miller, my personal tire advisor!! You are hired for another year, Beau!

Gene Murrietta, for doing a fantastic photo shoot and for being a rescue-host for Nationals

My friends and athletes:
Pamela and Juan, Eric Applebaum, Reneau Kennedy, Blair Barklow, Mark Want and Tim Kutara, who frequently gave me encouragement and words of motivation for my races.
My parents: for listening and supporting my craziness!
Team Planet Sun:
Great gear and great patience from John O’Malley
Squirt Lube:
Dewet Marais from Africa with the best bike lube there is!
Skins Compression: A necessity for a Pro, especially when traveling and flying.
Jama Nutrition: Thanks to Marty, who provided me with energy loaded and natural food that actually tastes so good that you want to go out and train just to be able to eat the energy bar!
Right now I am in recovery. Total recovery. My liver values are 5 times higher then what is considered “normal” and I still feel nauseas. I hope that by Halloween I will be able to party a bit and celebrate the end of the season.

2008-10-30T22:09:00.000-07:00

Maui

2008-10-28T20:55:00.000-07:00

I know you guys were waiting for my post here, so I just want to give a quick update on what is happening. I have been feeling miserably nauseous since race finish. I passed out for a couple of seconds after a bike dismount, but was able to get back on the bike and do the run, which felt all fine. I went to the doc early Tuesday morning but nothing is unnormal (racing Maui is slightly unnormal I guess). The doc said I might just have suffered a heat shock. I am happy to have finished the race in 16th place. I will post a more detailed report soon! Thanks for all the txt messages and good-luck emails that I have received. I tought about all you guys when I was out there and it helped me to stay focused and not just give up! Mahalo!

Nationals Race Report

2008-10-13T12:19:00.000-07:00

This year’s USA Xterra Nationals was supposed to be my main race. I did awesome in the overall US series, placing 5th overall with being close to 4th place.
Nationals took place in Incline Village, Lake Tahoe, altitude of 7000 ft +. The whole week I had troubles sleeping and even doing lots of mental relaxation, somehow I didn’t find my inner center.
What I wanna say is, my race was not as good as I expected it would be. Nevertheless I ended up being 8th in the overall US Series, which is awesome for a first year PRO in the field.

Here is an update on the race:
The week was sunny and warm prior to the race, leaving the trails dusty as never before. Grinding up the steep flume trail was comparable to digging in a sandbox, which made the climb very challenging. Since being a triathlete involves dealing with challenges it did not really bother me too much. Nor did it bother me that Lake Tahoe had a swell of 5 feet waves and freezing temperatures. Since I am a good swimmer, the worse the conditions the better. However swimming in a lake with 5 foot chop is somehow more difficult than doing so in the ocean. By Friday night a snow storm came in, leaving the novice athletes competing in the shorter Xterra Sport on Saturday with a swim cancellation and snow on top of the bike course. I saw people heading out in jeans on their bikes because they were not prepared for the cold. I bought a hat and winter gloves for my race on Sunday. Sunday morning: the water of the lake was as calm and clear as a mirror. The sun came out around 8am. The water in Lake Tahoe was still absolutely freezing!
My swim was smooth and well done. I felt a bit dizzy toward the end. Was a bit weird. Altitude I guess. The swim is 3-4 minute run away from transition, which let my cold feet feel like stones by the time I got to my bike. With my feet and fingers frozen, my transition took a bit longer. The bike was a struggle from the very beginning. I felt like I had a flat tire in the rear. As soon as I pushed harder to not slow down my stomach got upset. I felt like puking and pooping for the entire ride.
What I was stoked about was that I did do all the technical sections I had practiced when visiting Lake Tahoe in August. I came into transition with Amber Monforte. I knew I still had power and energy for the run, so I pushed hard from the beginning. I still did not feel my feet, they were still so cold and stiff. After 10 minutes the feeling came back. I must have injured my right ankle on the bike, since it was swollen quite big and hurt a lot. I kept my pace though and gave all I had left.
What I learned during this event was, that I still need to figure out how far in advance I have to go into altitude. It was nice to meet and see Blair Barklow racing on Saturday, one of my athletes. I was also cool to hang out with my sponsors: Dewet, from Squirt Lube, Marty from Jama Nutrition. Thanks to Gene, who let me stay at his place and gave me a ride to and from the airport, and thanks to the support of TeamPlanetSun, which provided me with Uvex sunglasses, Ultimate Direction hydration systems, Moeven Sleeves and Sugoi race apparel. Special thanks go to Dr. Mike McMahon for his motivational comments and patience on the phone!

(Photos thanks to Gene Murrieta)

Na Wahine Picture!

2008-09-29T11:58:00.000-07:00

This is at the awards ceremony for the Na Wahine Triathlon. Check out my Skins recovery compression tights. They are awesome!

Na Wahine Race Report

2008-09-19T10:14:00.000-07:00

Last weekend was the Na Wahine Triathlon, a sprint distance triathlon only for females. I have not done this race in the last few years so I was excited to participate this time. The entire female elite crew would show up: Bree Wee, Rachel Ross, Tanya Bettis and other fast girls, and some dark horses.
The swim was an out and back at Queens Beach. Everybody who stayed farther off the shore was lucky because of the low tide and shallow reef half way into the race. I got out of the water with the 3rd best swim time, only a couple of seconds behind.
The bike transition was fast and it was easy to get into the bike split. I had only a little lactic acid build up in the first couple of minutes into the ride, which allowed me to push hard up Monsarrat. I was able to get close to Bree Wee, however suddenly my saddle went down and I was either pedaling like I am on a kids bike, or standing up and trying to get my seat back up to a somewhat rideable height. Spectators might have thought, "why does she fumble around at her inseam during a race?” Anyway, I was focusing on pushing as hard as I could in the situation I was in. That is what I got really good at while racing so many races as an Xterra Pro: not to freak out when the bike breaks down. On an offroad course little technical challenges have to be expected and dealt with. I cranked up my pace for the last couple of miles coming into transition and gave it all on the run. Due to my hamstring problems and lack of run training I was not really sure how the run would be. As it turned out, it was fast. I had the second fastest run time of the day, only 30 seconds behind Bree. Although I have been limited to DWR (Deep Water Running) for the last couple of months, it feels good to see what the body can do, when there is no limit set by the mind. It was a fun race, one hour of hard fun. What made me most happy on that day, however was that so many people know me by name, follow my blog and my website. (Thank you Rory for keeping it updated!) I was able to talk about my coaching services to many women and it feels good to be there, sharing my excitement for this sport. It is awesome to see their faces and their eagerness to be a triathlete. I remember when I first did this triathlon in 2002. It was one of those races where I knew I will one day be at the top.

Xterra Mountain Championship Report

2008-08-29T08:54:00.000-07:00

The day before the race as I went to the Xterra Expo for registration I was lucky to got hooked up with SKINS. Check out their video at here. He hooked me up and gave me the skins pants and the long sleeve top. I wore them for the rest of the day and my legs felt light and strong when I hit the bed. I also was glad to have the skins the next day, since it was quite windy and chilly until the sun came up over Pineview Reservoir. The water temperature was border line and so I was hoping and praying that it would not be a wetsuit swim. That is because decent swimmers don’t get as much benefits wearing a wetsuit than average swimmers do. My prayers were heard, no wetsuit for the Pro’s but optional for the age-groupers. That was good news. But since it would be a mass start of 700 people, with amateurs in Wetty’s and Pro’s “naked” the chaos was quite intense. Good “naked” swimmers with moderate “Wetty” swimmers just don’t mix that well.
After the swim, a climb of 3000 ft was to be beaten. Unfortunately, I lost my energy drink bottle 10 min into the ride. I decided not to push all out to conserve my energy in order to be able to complete the bike and head out strong on the run. The bike was mostly single track with only one technical section. I came in 5th into the transition at Snowbasin reservoir at 6000 ft. As soon as I was heading out on the run course I made sure I get one flask of energy drink down. And this is not the first time that the hydration belt from Ultimate Direction saved my race. If I did not have had it, I would not have had any energy source for the entire run except a tiny cup of Amino Vital at a couple of aid stations. However I had suffered because of the lacking fueling on the bike. I held my 5th place until 10 minutes to the finish line. I felt my quads locking in and cramping. I was eager to get on the podium at this race, meaning being top 5. Bummer. However, I am still proud of being 6th place, placing right behind XTerra greats that have 5-6 years more experience then I do. Thumbs up! Great race, great people, great support! Life’s good!

Update from Nevada

2008-08-14T16:01:00.000-07:00

Xterra Mountain Champs in Utah are just around the corner. On Saturday, actually. I usually don’t write about my day-to-day life here on the blog. However, the last couple of weeks are worth writing about, because I have been riding on a wave of fortune. I have been traveling to unbelievable places; have met awesome people who now enrich my life by being good friends.

Here we go:
The last 10 days I spent time in Nevada, Lake Tahoe in order to acclimatize to altitude and to improve my technical riding. I stayed with my friend Lance Seiffert, about 40 minutes North of Incline Village. That’s were the Xterra Nationals will take place on October 5th. Lance not only gave me his car, the whole upper level of his house plus access to his climbing wall in the living room, but he even treated me a massage with his therapist. I am spoiled now. I was also lucky to meet up with former downhiller and Expert MTBer, Tim Walker, who guided me through some insane trails around Lake Tahoe. These trails are considered to be one of the most precious/ beautiful places on earth to ride a MTB.

One day after a training ride, I was sitting in Starbucks, working on some training plans for my athletes (see my coaching here), as Gene Murrieta walked in. I first got to meet Gene at the post race party at Xterra Temecula. He is a former XTerra athlete and now action sports photographer. Check out his website. We met the next weekend and I now own my second portfolio of about 200 swim, bike and run action photos taken by a serious photographer. Credits to Gene and thanks for taking the time!

A couple of days ago I arrived in Ogden, Utah, where I stay with Jim and Deb Heffner for one week. They are the nicest people ever. They own a Victorian style villa, which has a basement with theater, countless bedrooms and bathroom, kitchen cabinets as big as my bedroom in Hawaii and a romantic yard with overwhelming flower arrangements, sitting areas, pavilions and a swimming pool. My bed is so comfi that I slept 11-12 hours the first couple of nights. Live is good, isn’t it!

Next time you are going through Ogden, make sure you visit Tyler, who works at Bingham Cycles. Tyler is mechanic, artist and expert MTBer, and showed me the trails up at Snowbasin. The other day he took me at a hike to a gorgeous mountain lake at Snowbird Skiresort. Afterwards we went to a Vegan Place in Salt Lake City, called “Sage”. It was the healthiest dine out I’ve ever had!

Also worth mentioning are the young guys from Bikers Edge in Ogden. Smart mechanics, thinking outside the box. They found a solution to fix my waterbottle holder to my extra small MTB and they have awesome customer service. Those guys are also skilled in throwing parties and will take charge for this year’s Xterra Mountain Champs post race event.

It is Wednesday, now and I just finished my last interval training before the race. The altitude still bites me a bit when putting in effort in the pedals. The next days will be spent having a BBQ at my place, prepping for the race and lots of resting. Pictures of this trip to Lake Tahoe and Utah will follow later on as soon as I am back on the islands.

My Tinman Report

2008-07-31T17:29:00.000-07:00

Last weekend I participated in one of the most popular races on the islands of Hawaii, the Tinman Triathlon, which celebrated its 28th anniversary. And I won!

The early race start of Oahu’s races is something that makes the whole race experience even more exciting, spooky and intense. Setting up the bike transition in the dazzling floodlights, makes you feel like you are going on a stage to perform your best show, ever. The race started in the dark, which did not really bother me, because usually all I see on the swim is bubbles and feet anyways. And often times it is good not see whose feet are in your face. The swim was rather uneventful; I was second out of the water. By the time the first group hopped on the bikes and went over Diamond Head, the sun came up and that’s when my race started. I got to use Dr. McMahon’s aero wheels and the humming sound put me in a state were there was just me, the road, and my bike. And the police man on the pacing motorcycle to the left of me. He did not bother me, however once in a while he turned the volume up on his radio on. He did that maybe 3 times, even once started to sing along some Hawaiian song. That was somewhat distracting. I had the fastest women bike split of the day, which I expected. The run was painful. Not only because of the usual race pain, but also because I really had to use the toilet. Having to use the toilet while going hard, THAT is painful. I guess most people reading this blog know about that. All in all a good and fun race!

Planet Sun Tinman Race Report

2008-07-28T22:21:00.000-07:00

Marion Summerer's mantra of "Go Hard and Bring it Home" was realized as she topped the women's field at Tim Man's "Sprint-Plus" venue (750 meter swim/ 40K bike/10K run). Even more profound, Marion finished an incredible 15th place amongst the 530 competitors. Still shaking off the dust from her European race tour, Marion once again proved her versatility in the sport, morphing from off-road to stealth road races with ease and grace. A relentless schedule of racing and training, coupled with inspiring dedication has Marion in warrior-princess condition for the remainder of the season. The fun has only just started!

Team's Alexander Eiler placed second overall, a mere one year anniversary of his first triathlon at the very same venue. After coming out of water in mid-pack, the good doctor let loose, and rendered the fastest bike and run legs of all contenders. In peak condition following a string of road race wins, the mountain-born cyclist hammered his cranks, made ground, and ended up 1 minute/40 seconds ahead of the rest at T2. All said and done, with a big- toothed grin, Alex crossed the finish line in an unthreatened second place, only 38 seconds after the former three-time Tin Man champion.

Marion, Alex, and Paul Sibley switch back to knobbies and full-suspension rigs for a battery of XTERRA competition. Alex and Paul are ready for the XTERRA Mountain Man on 9 AUG (Oahu). Marion heads to Utah and goes big- facing some of the World's best, at the XTERRA Mountain Championships, 16 AUG.

Very special thanks to TeamPlanetSun sponsor UVEX. Team members are featured at the UVEX web-site, www.uvexsports.com, check them out. Of course Mahalos and many thanks to our great team sponsors we proudly serve: CLIF Bar, Island Triathlon and Bike Hawaii, Moeben Sleeves, Sugoi, Ultimate Direction.

Xterra East Championships, Richmond VA 15th June 2008

2008-06-18T13:01:00.000-07:00

Just the fact that I was able to get a decaf, 1/3 steamed soy coffee from Starbucks made me excited to go back to the US. In addition to that, I was excited to race in Richmond. Not only because it would be the last race of the trip, but more because it would be the crème de la crème of race-endorphin-mix-rushes I would feel due to the challenge of being the most technical Xterra course there is.
The pro field was as strong as it has never been. I was in the lead group out of the water, then I did a smooth performance on the bike. It was actually lot of fun out there. I got passed and passed girls until I lost count, and did the technical parts I avoided in the pre-riding. The run was without major issues and so I was able to have solid performance to finish 8th overall. Considering the tired legs and jet lag this is as good as it can get! I am proud to represent my sponsors by being the best I can be!

Triathlon Internationale Villacidro, 7th June

2008-06-11T19:41:00.000-07:00

Only one week after the Xterra European Champs, the athletes met in Villacidro and got the chance to again compete against each other. I entered the race with a lot of confidence and excitement. I was in the leading group out of the water and led the bike for an hour until Carina
Wasle passed me on the major climb. She had gotten 3rd the week before. I chased her and unfortunately took it a bit too fast on the downhill. I flew over the handlebars and was fortunate that neither me nor the bike was broken. However, I cut and bruised my left quads pretty severely and it took a lot to go through the pain for the rest of the race. The run was even steeper than Temecula. Brutal! But this was to my advantage, because I am a good runner and climber and I was able to run to my full potential. Despite the pain in my left leg, I managed to keep my position, came in Second and even leave Renata Bucher (2nd at European Champs) 6 minutes behind me! I am very happy with this result!

Xterra Italy Race Report, 1st June

2008-06-11T19:37:00.000-07:00

Pronto! Bravo!!

With Glycogen levels topped off from the worlds finest pasta, I took on the field at the recent XTERRA Italy and European Championships on the island of Sardinia. Coming off my incredible second place Pro Debut, I once again faced a field of some of the world's greatest triathletes including Sibylle Matter, Renata Bucher, Carina Walse and Swiss pro Andrea Huser. All said and done, I crossed the finish-line in 5th, but a 2 minute penalty issued to Andrea Huser, who finished 25 seconds ahead of me- brought me up to 4th place overall! The killer shot of me at T1 is compliments of Riccardo Giardina/ XTERRA ITALY!

I had an awesome swim, 3rd place out of the water. I was able to hold my position for a while on the bike, but got passed by as my chain came off on the trail. Carina Wasle chased me and caught up. We were battling and passing each other for the remainder of the bike, with her coming into transition first. My legs were not as loose as they should have been and the run was a hassle. A 1.5 mile section on the beach did not make me feel any better. Just shortly before the finish line Andrea Huse showed up and passed me about 800 yards before the finish. However she go a 2' penalty penalty for unzipping her helmet prior to racking her bike, which put me on the 4th place. Hard race!

First Post!

2008-06-04T11:45:00.000-07:00

This is my first web site post. Please keep checking back to see what is new in my world! My new website is up and running. It has information on my racing schedule, results, and of course my coaching opportunities. Check it out! www.marionsummerer.com