This is the final series on Leg Strength for stand up paddling:

Last Week: Strengthening Balance Exercises for your Legs    Also: Leg Stabilizing Exercises for Better Board Control

Power Exercises:   To See Suzie’s entire article: http://www.naishsurfing.com/sup-fitness/legs-power/

Training for power comes with time and one should have a pretty good base of fitness before attempting some of these exercises. Extra precautions should be warranted to those who may have ankle weakness or other orthopedic challenges. You may have heard of plyometrics, which refers to very powerful, 2 legged, explosive like exercises that help speed and power.

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

Exercise 1: Box Drops
Equipment: Box or stable platform (24-29 inches off ground)

Equipment: Box or stable platform (24-29 inches off ground)

 This powerful exercise can be a great cardio blast too. You can increase the difficulty by changing the speed or height of the box or platform you are jumping to. I suggest not standing too far away from the box or too close; about 12 inches away from the box seems to work well.

 For Exercise 3 & 4  go to: http://www.naishsurfing.com/sup-fitness/legs-power/

For more information and tips from Suzie Cooney go to: www.suzietrainsmaui.com
and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter. 

Shock Your Body to Get the Results You Want!
by Suzie Cooney, CPT of Suzie Trains Maui

World Champion Greg Minnaar

 

You ask, “shock your body”?  Yes indeed, train really hard! Want to make serious changes in your body, read on. I’ve written many articles about how to avoid the dreaded plateau and burn extra body fat and now it’s time again to revisit this well-known training topic. I want to share in this article a couple different types of training methods that may just help you get through that time when your body is not responding and needs something very different to make these changes, or shed those last 5-10lbs. Let’s burn that fat baby!

I often whisper into the ears of my clients when they are grunting in the sand, covered from head to toe in sweat and I’m trying to get just one more rep out of them, as their teeth are clinched, I softly say, ” this is where your body changes”.   I get the rep and they look at me like I have three heads, but they did it and get the results!

My True Collection team mate, Greg Minnaar trains hard! To pull these tricks and to maintain this kind of speed his routine is intense. Check out these photos:

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To learn more about Greg, go to: http://www.gmfanclub.com/ride/

There are many styles and types of training that offer many good results. Training needs to be fun, BUT it also  must be effective and not lead to injury.  Starting with a good base of fitness first before exploring more “hard core” training methods is highly recommended.  If you go out of the gate too hard, or mix too many different types of training together all at once, for example, plyometrics, interval training or increase the numbers of pounds you’re lifting, there’s a good chance you could get hurt and you have a set back.

Ways in which you can Shock Your Body safely:

Changing the Variables in How You Train

1. Interval Training Tabata: The first style of interval training is a superior way of burning 9x more fat!  We all like the notion of maximizing our efforts in the least amount of time and one popular method of interval training I enjoy is called ” tabata training”  developed by Dr. Tabata from a well known Fitness Institute in Tokoyo, and defined in Wikipedia as:”  A popular regimen based on a 1996 study^[2] uses 20 seconds of ultra-intense exercise (at 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

With a special focus on the larger muscle groups in exercise selection, this kind of training, I’d recommend sliding into your current routine once a week at first. I will do about 3 a week. Also when using weights,  go much lighter on the weight selection than you ever imagined.

THIS IS INTENSE! LET ME REPEAT, VERY INTENSE TRAINING!

To break it down, here’s the timing:

20 seconds all out                 Rest for 10 seconds (recovery)     x 8 sets   DOWNLOAD FREE TIMER HERE or click  : http://www.tabatatimer.com/

Great music matters! If you have the right music, you will feel more positive, have more energy and make it more of challenge than hard work. Trick your brain. The right music will have a strong affect to psyche you up. Your pace will automatically sync with the music.  Simply Google music for tabata or music for interval training. This will keep you on que so you don’t get distracted.

Exercise Selection for Tabata Interval Training:

First and foremost is sprinting is proven to get the fastest results. Focus only on the big muscles to equal big results. I like the front squat ( bar in the front of you on your shoulders, grip on the bar slightly wider than shoulders, keep elbows up ) vs. a back squat, which has a much higher carry over affect.

You can also work into the mix 10-15lb kettle bell for kettle bell swings. Also I’d suggest getting some sort of timer like a watch where you can see exactly where you are in the workout, you don’t want to have to think too much, all of your concentration will be on the exercise. They also have special tabata timers.

Now, if you’re just starting out on the “concept” of interval training, my personal recommendation for you is to take it slow and gradually work your way up to higher intensity and longer bouts of sprints or choice in cardio training exercise.  For example, if treadmill training for 30 minutes, you’ll want to include 5 or more instances where you’re running so hard for 15-30 seconds  you can barely talk! Bring it down, but not to full recovery, say at 75-80% of your max for a rest of 90 seconds and pump it up again and repeat until you’re done.

As your lung capacity increases, so will the seconds increase on that 30 seconds. In a week’s time, try 45 seconds and so on. Keep in mind however, the longer the intensity, the longer the recovery. One can’t maintain above the full lactate threshold, so just be mindful of this. You don’t want to bonk.

Interval training is just one way to shock your body.

2. Fast Paced Circuit Training: The quality and intensity matters for this type of training. Thirty minutes will do just fine. I suggest a total body approach; using light active stretching to include a few core exercises to warm up for about 5 minutes.  

In my studio or the beach I can accomplish the same burn rate affect with little to no equipment. I literally will set up stations starting at the top with shoulders, back, chest, legs, biceps and triceps. Abs are ultimately saved for last. Remember your abs support you all throughout the entire circuit for as long as you can handle.

The pace is very fast, a little lighter on the weight side, with minimal to no rest in-between each .  We always set a goal before we begin and try to hit those numbers. The number of reps are roughly 12-15 and we don’t stop.  This is designed to burn and allow your body to adapt to a higher level of total body endurance.

Another way to approach this style of training, is to “time” each station and do as many reps as possible in 3o seconds, then move on to the next station.

Shocking your body sometimes is necessary. Keep your training fresh and mix it up. I also encourage my clients to have a 3 sport training day if you have the luxury of time.  If I could, I’d surf for 30 minutes, SUP for 30 then windsurf or dirtbike.  If I was totally feeling studly, I then come home to the studio and do intense cardio for 30 and light weights for recovery. Now that would be fun for me!

Hope you enjoyed the article and I encourage you to share what you do to make training interesting and how you’ve maybe tried this style of training.

Aloha,

Suzie Cooney, CPT  Suzie Trains Maui

For inquiries about my training on and off the water go to http://www.suzietrainsmaui.com

For more athletic inspriation, check out our talented crew at The True Collection Website: http://true-collection.com/index.php

Lisa deep in it!

Motivation.  It is the most important aspect of any fitness regime and yet sometimes it is so difficult to find!  There are lots of tricks to stay motivated.  For me it’s all about doing something I like to do.  Then it’s easy to stay active.  I also change up my activity… a lot.  Winter for me means snow.  Lots of snow.  I love to snowboard, ski, snowmobile and cross country ski.  In summer I enjoy being on the water, at least when the wind is blowing.  For the last few years I’ve been learning how to kite surf.  Continuing to challenge myself with something new helps me stay motivated.  Having a friend to play with is also a great way to stay motivated.  Sometimes when the couch seems more appealing than your bike… it’s great to have a cheerleader to help you get moving.  And when you have an abundance of energy you get to do the same for your friend.

 I’ve always considered myself pretty fit but certainly recognize that there are some big gaps.  And at 45 those gaps are getting deeper.   3 weeks ago I was fortunate enough to get invited to tagalong to a Suzie Cooney workout.  I hadn’t previously worked with a personal trainer and the session I did was tailored for someone else… but I loved it and immediately booked myself and my husband in for our own sessions with her.

My idea that a personal trainer was akin to an army sergeant couldn’t be farther from the truth.  Yet Suzie provides a perfect motivational force!  And she is a force.  Moving weights back and forth a few hundred times is not on her program which is good because it has never been on my program.  I didn’t know you could do some much with an rubber band and a ball.  Every training session is different and each session is filled with an incredible variety of exercises.  It is never boring.  Suzie works hard at tailoring your work out to address each individuals needs.  After our sessions my husband and I always compare what we did… and of course.. who is better at what!

 I wish that I could take Suzie with me when I am not on Maui because with her help my current fitness goals are getting closer and closer.

 Thanks Suzie!

Lisa is an inspiring, charging woman. I enjoy training and working with Lisa for she goes to task and beyond with a fierce focus like I’ve never seen. She has broke records in the studio and takes pride in perfecting and executing all the exercises I put forth and eagerly accepts ANY challenge that I place before her.

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For example, standing on a stability ball is no easy exercise. Then why don’t you add some dumb bells to the mix and some shoulder presses. Follow this by a grueling “weighted” session on the Vew Do Board, INDO Board and then finish off with a leg burning round of high performance land surfing on the Brett Lickle special SURF BALL trainer pictured here:

 Besides her outer beauty, she is a walking, living example of health and fitness and I hope everyone who reads her story will step it up a notch. When you see her photos you know, this is an athlete!  Lisa and I have much in common like fast motors, and fast action packed adventure.  You can be sure Lisa will be charging on her snowmobile faster than ever with more body confidence and her training will help her in any condition that is demanding of her catlike, quick reactions.  Also be sure to look up if you’re kiting or windsurfing on Maui, she could just be soaring over your head catching some big air.  She’s also taken a quick learn to SUP and is already stepping into some tight step turns on her second day!  She is real and she is mighty and I’m glad to know her.

Suzie Cooney, CPT

Suzie Trains Maui  http//:www.suzietrainsmaui.com

By Suzie Cooney,  CPT Suzie Trains Maui

Keeping an exercise log can help you stay on track with your fitness and diet goals.         

I know making progress toward your health, diet and fitness goals isn’t easy … especially if you aren’t keeping track of that progress. People hire me to hold them accountable. But once you are on your own, you will have longer lasting results and continue to see your body changing if you keep track of your progress. I always try to impress upon that you will see a change more quickly in your body if you keep track. Just like keeping a food journal will more than like double your weight loss!

 Here are some great tips to ensure you the success you desire!

Measure your success and progress:

One of the basic principles of weight training is progression. During each additional workout you need to challenge yourself to stress and overload the muscle a little more than the last workout.  I love to help clients with this. First set we may go easy, but the second set, get ready! Depending on your goals, this progressive overload will continuously strengthen the muscle, increase endurance, size or a combination of the three.

However, if you don’t know how much weight you used, the number of repetitions or how many sets of a given exercise you performed, it becomes very difficult to consistently overload the muscle and make progress.

If you keep detailed notes of your exercises, the order in which they were performed in, the weight used, repetitions, sets and rest periods, you’ll always know exactly what you did in your previous workout. This will help you make sure that your next workout is slightly different and slightly more challenging than the last.

Exercise Logs Help You Identify “dull points and plataues” in Your Workout

Actual Exercise log 3 days a week

Here’s an example of a real training log of one of my clients. He trains 3 times a week and by the end of the week we made great strength gains which is one of his goals.

Ever have a workout where you felt weaker than normal during a particular exercise? 

This can be the result of many factors, including over training, the order in which you performed your exercises, the intensity or volume of the exercises you did before the current one, or even whether you did cardio before your weight training.

Training logs provide a quick way to look at all of the different variables in a given workout and identify factors that could be impacting your performance. A variable can be either, speed of the repetition, if you are on 1 leg or 2, or by simply increasing the weight or by decreasing your rest period in between sets.

 For example, performing tricep exercises before other large pressing movements can leave you weaker than normal when performing chest or shoulder presses later in your workout.  

 If you can quickly look at all of your exercise information from previous workouts in one place, you’re more likely to notice that whenever you perform tricep press downs before chest presses, you can’t perform as many chest presses.

 With this knowledge, you can now try changing your order of exercises to see if it improves your chest press performance. And you’ll know whether it works, because you’ll have recorded it.

If you weren’t keeping an exercise log, this type of performance review would not be possible.

”Keep It Real”

You are only cheating yourself, so be real with yourself. The uncomfortable truth is that most people overestimate the amount of work they perform during their workouts or weight training. They’ll jump on a weight machine or pick up a pair of dumbbells, pump out a few reps and think that they’ve worked harder than their last workout. But how do they really know? They usually don’t.  Unless, of course, they are keeping an exercise log.

Writing down the details of each workout lets you have a true and realistic view of your performance in the gym. Self-deception never resulted in a better physique or improved health and the very act of recording your training regimen ensures that you are conscientious of what you are actually doing during your workouts, versus what you think you are doing. This is critical to meeting your short- and long-term fitness goals.

Break Training Plateaus

Training plateaus are inevitable for everyone, regardless of their level of experience or motivation in the gym. The body’s predisposition is toward maintaining the status quo when it comes to strength, endurance and muscle size. It’s not unusual for someone who has just started exercising or weight training to make fairly rapid progress in the first six months and then hit a wall. For more experienced gym-goes, those plateaus come more frequently.

DID YOU KNOW? The more fit you become, the more challenging it is to improve your performance or add additional muscle, since highly-conditioned individuals are often closer to reaching their genetically-determined potential than beginners.

But breaking through a training plateau is much easier when you can look back over subsequent workouts in your training log and identify the practices that resulted in progress, or those that maintained the status quo.

 For example, let’s say you want stronger, more well-developed shoulders but just don’t seem to be making progress, despite performing set-after-set of dumbbell shoulder presses. 

 You look in your training log and notice that you are always performing shoulder presses after your bench presses. Bench presses activate the triceps and front deltoids (front of the shoulders) to assist during the movement, so you decide to try shoulder presses first in your workout, when your deltoids and triceps are fresh.

 Suddenly you find you have added 15 lbs and an additional three reps per set, just by reordering your workout. The next thing you know, your shoulders are looking larger and more defined.

You know this because your training log told you so.

Often, breaking a plateau is requires nothing more complicated that trying something new or making a slight change in what you are doing in the gym. Keeping an exercise log or journal of everything you do each workout ensures that you never stay in a rut for too long.

Stay Motivated by Keeping and Exercise Log

Ever have one of those days when you feel like you’re not making progress toward your goals in the gym and you get down on yourself? It happens to everyone and even to me!

One of the great things about training logs is that when you’re feeling a little less motivated than usual, you can page back through your workouts and see the progress you’ve made over time.

Whether you’ve been working out for six months, a year, or six years, people often forget just how far they’ve come since those first days in the gym. Saving your training logs allows you to go back to your very first workouts and see how much you’ve actually progressed. Sometimes this is all it takes to get you fired up about working out again. It also helps create a sense of pride in what you’ve accomplished.

Keep Focused on Your Goals

When a client comes to me for a session, I can usually tell how they are feeling and how they might perform. But I always ask them on a scale of 1 to 10 how there are feeling before we start so I know how to load them up or maybe take it easy in the beginning. Training logs don’t have to be just for recording exercises, weight, reps and sets. A good training log will also contain notes about miscellaneous items like the amount of sleep you got the night before, your energy levels before and after exercise, whether you ate before working out, what your mood was like, the amount of time your workout lasted and even things like whether you felt a cold coming on, or were recovering from an illness.

All of these factors can impact your performance. Being aware of how the effect your workout can help you make lifestyle and diet adjustments that can improve your progress and lead a healthier, more satisfied, and fit, life.

Bottom Line: Be Consistent with your  Exercise Log

Keeping an exercise log is one of the single most effective methods of ensuring that you reach your fitness and exercise goals and continue making progress. We all have goals in life as we do in fitness and health.

Reward yourself at the end of the week or the month if you find that you are making good progress. Recognize that you may have good days or bad days, good weeks or weeks that didn’t turn out as you planned. That’s okay. Regroup and continue.  You’ll be so proud of yourself as you look back at the month before or event the year before!

 I’m always proud of all my clients and each day is a new day to keep your body healthy.

 If you’d like me to send you the exercise log I give my clients, feel free to contact me at http://www.suzietrainsmaui.com

 Keep up the good work! You can also follow me on Face Book   http://www.facebook.com/suzietrainsmaui.com

Aloha,

Suzie

You’re the only doc than can rip and carve on and off the water..  I’ve seen your work in the OR and on the water.. way cool my friend..  Surfing like this requires quick action, strong hips and legs for holding that rail. Thanks for sharing this great shot. Suzie

Sweet Set up Cas Fiji

I’ve been experimenting with a few clients and I’ve decided to offer something new and fun for those on a tight time schedule and budget.Express Workout  – Suzie Trains Maui. Train with me, get fit and have fun in half the time!  Join me in a supervised, custom workout that targets all muscle groups including cardio.  Enjoy surround sound while you pump it up and make the most of your time.  I’ll be safely pushing you during your workout depending upon your ability. We are constantly on the move. Heart rate is up and we’re having fun!

To maximize the benefits, your 30-minute workout consists of both resistance training and cardiovascular training.

I can make a wonderful a workout for you with two-thirds resistance training and one-third cardiovascular training. In a 30-minute workout, that’s 20 minutes of resistance and 10 minutes of cardio. Yes, just 10 minutes. But 10 strong minutes!

Each workout is different!  It’s a great way to jump start your week or get motivated again.  Call me for details. 

**All new clients are required to have a pre-fitness assessment.  Towels and water provided. Assessment includes photos, movement observations, flexibility review, blood pressure screening and lifestyle review.

For more information, Call Suzie at 808-283-2121    www.suzietriansmaui.com/blog ]]> http://www.suzietrainsmaui.com/blog/2009/09/new-express-workout-with-suzie-cooney-half-the-time-awesome-results/feed/ 0 http://www.suzietrainsmaui.com/blog/2009/09/radio-clip-suzie-cooney-how-to-choose-the-right-sports-drink/ http://www.suzietrainsmaui.com/blog/2009/09/radio-clip-suzie-cooney-how-to-choose-the-right-sports-drink/#comments Wed, 09 Sep 2009 08:03:15 +0000 Suzie Cooney CPT http://www.suzietrainsmaui.com/blog/?p=1442 Aloha,

Ever get confused on how to choose the right energy drink? Take a moment and listen to some helpful information that will make a huge difference the next time you may opt for a quick boost. Whether you are hitting the waves for a big session or having a nice walk on the beach, know how to choose the right energy drink to keep you going!

http://www.suzietrainsmaui.com/blog/wp-content/uploads/radioshow/suzie_breakfast_club-8-14-2009.mp3

This audio clip is from the Maui Breakfast Club. Maui’s number one rated talk show every Friday from 7am -8am. Tune In The Maui Breakfast Club: with Tom & Kellie Health & Fitness Specialist, Suzie Cooney of Suzie Trains Maui KAOI 1110 AM Join Tom Blackburn-Rodriguez, Co-Host Kellie Pali and Maui Weekly Special Correspondent Trisha Smith. “If it’s Friday, it’s the Maui Breakfast Club.”

For a more in-depth information,  you can read my article:  How to Choose the Right Energy Drink here.

Thank you for visitng, and I hope you found this post helpful. Be sure to refuel your body and hydrate!

In good health,

Suzie Cooney, CPT

Suzie Trains Maui

When this happens, they can’t do as much physically, so their performance declines when surfing, playing golf, hitting a tennis ball or even carrying a bag of groceries.

Muscle holds a lot of your body water and is essential for regulating body temperature. Muscles are big spenders and burn lots of calories 24/7. When people are on restrictive diets ( bad ) the body is tricked into believing it’s on a deserted island with minimal or no food – therefore as a natural defense mechanism, the body attacks it’s most active tissue, muscle in order to SLOW down the body’s metabolic rate.

There are wonderful health benefits of building muscle:

     Increases endurance and flexibility
     Protects your joints (reducing risk for injury)
     Increases your energy level and boosts metabolism

The math: If you gain 1 pound of additional muscle tissue which can burn 35-50 calories per day…over the course of a year you can burn 91,250 calories a year! Fat burns 2 calories per day.  On average, the amount of muscle gain when performing a resistance program, a person can gain 3-5 pounds ever 3-4 months. Keep in mind that this will vary greatly depending upon age, genetics, and type of training program you are performing.

To help my clients increase their strength, the goal is to do strength-building activities a least two to three times per week. Sometimes the challenge is getting clients t use enough resistance to overload the muscle. Some people, especially my older female clients, tend to under estimate their abilities.

You can accomplish the weight exercises with a number of different tools. For beginners, I recommend resistance bands and free weights. Machines are okay, but don’t allow one to learn how to stabilize the body on their own. Also, using your own body weight is great. Performing simple squats or push-ups are an example. Or pull ups are good too.

The more advanced person, one can change the angle variable to change the intensity of the particular muscle group. Or of course, depending upon your fitness goals, increase the amount of weight.  Remember, if increasing load you may need a spotter.

If you hop on the scale and you see a little weight gain, don’t panic. Muscle weighs more than fat. The proof it’s working: Your clothes fit looser because of the overall toning strength training provides.

Joining the muscle mass is a good thing! Remember to keep good form when performing any resistance training, and manage a weight that won’t lead to injury. Progress slowly and then begin to increase the load or intensity.  Go ahead, show me those muscles!

I hope you enjoyed this article. Feel free to leave a comment!

Warm Aloha,

Suzie Cooney, CPT   www.suzietrainsmaui.com/blog

Cami Maui's New Teen Health Role Model

Introducing my new Maui Teen Health & Fitness Role Model, Cami Comet! I will be asking Cami to send us her workout routines, what she eats to stay healthy and how she is helping her friends at school, stay fit!  Welcome Cami. Super cool to have you on the Suzie Trains Maui Team!  You go Cami! Feel free to leave Cami a comment to welcome her! Suzie

Cami writes: 

I am fourteen years old, and my goals are to stay consistent with my eating habits, and to get some physical exercise in, but still have time for school, friends, and family. Maybe even exercising with those people also.

The sports I like to do are soccer, beach volleyball, tennis, swimming, running, bowling, hiking, water activities, etc. I love all of those, and there is more, but I am not necessarily that great at doing the sports, I just like to have fun! 

I also love my veggies. I pretty much like all of my vegetables except for radishes, mushrooms, etc. But there is just one veggie that I will eat with every meal, and that is asparagus. Although I do like broccoli, brussel sprouts, and salad; asparagus is my number one!

Being fit and healthy means feeling good, looking good, and staying at it. Meaning keeping your diet under control, and squeezing time in to be active.

Cami

“I started to high five and low five anyone who put out there hand and even people who didn’t put out there hand, I was on a high at this point, I was about to finish, I wanted to make the most of it.”

The RUN 26.2 miles of pain and pleasure.

I sat down and pulled off my bike shirt, throw on my running shirt, get my compression socks on which are really tight and hard to pull on, shoes are on, tied, hat on, GPS on, I bolt out of there which seemed like a few minutes but I think it was more like 4 minutes. I look down at my GPS and see my pace at 11 minute per mile, slow down I tell myself, you want to be around 11.5 minute per mile until you get your running legs and get a feel for how your energy level is. I come to the first aid station, people everywhere, “water, coke, gel, Iso, cake, bars, fruit”, it’s all there. Yes this race is well-catered and good thing. I grab a water and have my first gel and a salt tablet. I’m feeling wonderful.  The entire run course is lined with people, all cheering, sitting in chairs, drinking German beer, sleeping, enjoying the fact that we are out here doing all the work and they get to sit relax and watch.

I keep a good pace for the first loop, which is about 6.5 miles, and I’m stoked to receive my first lap band on my wrist, it took about an hour and fourteen minutes if I remember correctly. I continue to drink and eat at most aid stations, which are about every 1.5 miles. I’m still feeling good and my legs are moving well, but as I approach mile 12 at the end of the second lap I can feel my hamstrings tightening and it seems a cramp is close. At this time I run past a fella who is running a similar pace so I start chatting and I find out he’s from Colombia, he’s my age and doing his first Ironman as well. We talk about the training, the race so far, family and how he’s feeling. I told him I was hurting pretty bad at this point and asked if I had been walking the aid stations, which I had not. So I started to walk the aid stations with him and all of a sudden got my running legs back and was feeling good again, the pain wasn’t getting worse so I was confident I would finish without problems. Carlos and I ran for about 2 hours together, which made the time pass really quickly and gave each other support when one was feeling sore and tied. I pretty chatty at this point and start conversations with many people going the same speed as me, it helps time pass.

As I approached the final lap and received my last wristband I could see across the river and got excited about running through the crowd and up to the finishing line area. I actually picked up my pace a bit, told Carlos I’ll see him at the finish and got myself into “guts and glory mode”. I started to pass people during the last 3 miles which was a great feeling, I crossed the bridge and down the other side, I had been running now for over 5 hours, which was simply amazing, how can my body do this?. I could now see the final 200 meters and the crowd. It was Ironman time, I was about to become an “Ironman”. I started to high five and low five anyone who put out there hand and even people who didn’t put out there hand, I was on a high at this point, I was about to finish, I wanted to make the most of it. I approached the red carpet, which lead to the finish area, people everywhere, I started yelling and pumping my fist into the air, I was very excited. I actually slowed down a bit right before the finish and turned around to look at the crowd and enjoy the moment, which so many people speak about.  I crossed the line, it was the end of the road, I had made it, 13 hours 27 minutes.

Wow all of a sudden the legs went stiff, my two “catchers”, grabbed me either side, within a few seconds I received my finishing medal, a towel was tossed around my shoulders and it was all over. The finish area was kind of small, so it was a little crowded. I saw people being carted off on stretches, people laying on the ground. My catchers asked me if I wanted a wheel chair, I just laughed and said no I’m fine I want to walk on my own, but I would love a bag of ice to start putting on my legs. We walked slowly towards the medical tents and food area. I kept asking for ice, that was all I wanted at that stage, eventually they lead me to the medical tent, which was one place I didn’t want to be.  “I just want a bag of ice”, simple, cold, ice cubes, in a plastic bag….”can someone help me”? One medical officer handed me a small gray plastic bag, which was warm, he explained that eventually this will get cold and I can use it. I handed it back to him and asked again for a “BAG of ICE PLEASE”, that is it. Finally I was handed a big bag of ice, which I started to rub on my legs and walk out of that medical tent before someone threw me down and stuck an IV in my arm. I was moving just fine on my own, hot, legs very sore, but still walking normally. It felt great to have finished and one guy came up to me and said good job, “you blew by me on the last ½ mile, great finish”? I said thanks and moved back to the finish area to spot my friend Carlos, he finished about 8 minutes after me and was in good spirits. It was exciting to meet again; we shuck hands, hugged and congratulated each other.

I was still walking around in the athletes finish area, getting something to drink and eat and realized I needed to find my friend Agostino who had come up from Italy to give me some support. I saw him waiting at the exit to the athlete’s area, he took a short video clip of me showing my excitement of finishing my first Ironman Triathlon. I smuggled him a beer from the athletes’ area and we proceeded to head back towards the river towards the bike pick up area. Oh boy, there was very long line, so we decided to skip this for now, I would go back later and pick it up before 1am. I cruised back to the hotel to take a shower, eat something more and just put my feet up.

I needed some time to rest and for my body to take in some food and finally I felt strong enough to wander down to get my bike. It was 12.55am before I picked up my bike from T2 and I was the last to show up.  Back to the hotel and regrettably got into bed around 2am, I didn’t want this dream to end, but it was time to rest.

Phil, what a journey! You have now raised the bar. Congratulations for an awesome finish. You have conquered and we all hope to see another story just like this soon.  So many people have read your journal across the globe. Thank you so much for sharing this incredible personal triumph.

I know you’re back on the road and in the water, resting once in awhile and enjoying the sailing.  Please keep your fans posted.  I have one client, thanks to you, who will now start small and enter the local Aluminum Man Race series here with her daughter.  

Suzie Cooney