Update

I've been on a 3 part program for about 4 weeks now. I threw the 6kg 66.60m which I think is my new pb with that implement. During that program my coach gave me lots of rest, I train once a day for most of the program.
Today he gave me a new program. I threw the 6kg for 8 throws at about 62meters. Then threw the 7.2kg for a measured 59.10m. i did have a throw that was a bit farther but because of the swamp conditions on our field I was unable to locate the mark. I'm really happy with today's session. Although the marks aren't amazingly far its still great progress on 4 turns after about 2 months. My distances and technique will definitely get better in the next training cycle.

New training program

In my last post I mention Dr. B said I would have a peak condition this week, however we both think that I already had one when my results were at 58.70m with the 7.26kg. Towards the end of last week I had terrible states which prompted him to give me a new program. He did say that my marks were really good for that program and I must transfer to my 6kg with at least 66/67 meters.
So my new program is a "sets" workout, throw 5 times, lift and throw again for 3 sets.
So far I've throw 64m with the 6kg.
Our training field has been muddy and wet. It hasn't affected my training. We've had to wet down the circles to throw. As a result I've had a personal improvement with throwing in a wet ring. Before I'd be afraid of falling and usually I did. It was a huge mental problem that transferred to my technique. But for the past week I haven't slipped at all and my throws have been just as far as if I were throwing in a dry ring.
Until next time friends!

Training update

I still have a lot of errors to iron out with my four-turn technique. Although its been getting better, I still have a few off days where 4 turns just feel impossible. I've also been on one-a-days for about two weeks which was nice because I enjoyed my second half of the day.
I threw about 58.50m with the 7.26kg today and Dr. B was please. He said for the type of program that I'm on right now, 60m would be a fantastic result. He also said I should have a peak in a weeks time. I'm excited about that mark because its just about a month and a few days of doing four turns.
My knee is still giving me a lot of grief. I've been seeing Shane a physio and he says that my interior quad muscle needs to be strengthened and that the injury is an over-use injury. Some days I feel awesome and others I can barely bend my knee.
And to top of the post, It Christmas!!! Well not really, but it feels like it because of how cold its been. I just love training in -7degree weather in October.

Training update

I start my new program today. I have 15 attempts with the 7.26kg. For lifting I have a back, Olympic lift, abs, legs and special strength. I'm not feeling great and the weather has been a lot cooler and windy. I hope to get some video up of my 7.26kg soon.

4 turn video

Here is a video from my 4th practice at doing 4 turns. (Sept.14th.09)
Lots to work on but its a start.
1. Placing my weight more on both legs on my winds as opposed to my right leg.
2. Let the ball get over more to my left side.
3. Footwork transition from 1 to 2.
That will be my focus for the next few practices.

A day of change

After looking forward to a second day of have Dr. Bondarchuk back and refining my technique, I was given an unexpected surprise, I was told to try 4 turns! I've always done three turns. Most of my previous coaches as well as DR. B have said my footwork was to sloppy to move to four. So of course my initial response in my head was, "what a disaster this will prove to be", but it turned out alright. Its not hard for me to wrap my head around the timing of the change, being that its the start off the off season but the first attempt felt very awkward. Trying to do a toe turn wasn't really the problem but connecting my third to my fourth turn was difficult because physically I wanted to release which cause my 3 and 4 to look funky. But it was a great challenged that I can't wait to work on tomorrow. It's really good to have supportive training partners as well. If I felt like I looked like a total goof they sure didn't tell me.

Training update

Dr. Bondarchuk returned to practice this morning. He started me on a new program. I'll be throwing the 6.5kg for 3 sets of 5 throws + lifting. It was a decent practice. I focused on my technique and the throws felt very relaxed. He was pleased with my form and said that I'm catching the ball a lot better. It really helps to let the ball do all the work and not tighten up and try to use your body to throw.
It will be interesting to see how he fits my workout/programs together this year.
Around this time last year I threw the 6.8kg for almost 6 weeks!!!

I'm Really looking forward to tomorrow's practice. It will be good to have most of my training buddies back and fall into to a steady routine.

Back to training

So I've started my third week of training for the 2009/2010 season. After being away from the hammer for 4 weeks its has been pretty hard to get back into form. The first few practices went well. I threw the 6kg 65.20m but then the soreness from the workout began to set in. I'm using my own workout until Dr. Bondarchuk gets back from Europe on the 5th. Its feels pretty weird administrating my own program but if I waited for him to get back it would have been too long for me to be away from throwing.

As far as technique goes I've successfully worked on keeping my head with the hammer going into the first turn. The helps me be patient through the turns and helps me not feel the hammer as much. I think on a lot of my throws I'm worried about the distance and try to force it to go further while sacrificing my technique. But its way to early to be trying to throw each implement for a PB. Technique has to be my focus from here on out each and every throw. I'm happy to say I'm still having fun which is a good sign that I'm still doing what I love.

I'll keep the post coming more frequently now. And I plan to do a lot more video analysis this year. Maybe I can get a compare and contrast video of my throws and my training partners.

Thanks for the continued support.

KST Speed and agility camp

This past week I coached at the 1st annual Kareem Streete-Thompson Speed and Agility camp here at home. About 70 Caymanian youngsters came out from ages 4 to 19 and participated over the 4 days. It was great joy to work with these kids. I know that each and everyone of them took something special away from this event. Special thanks to the FSU coaches that came and helped. Coaches, Harlis, Richards, and Dave did a tremendous job. Are local athletes, Ronald, Andrew, the Morgan twins did a fantastic job of keeping the kids in line. I'd also like to thank coach Harper and all the parents that made this event a success. And lastly my Caymanian youth who stuck through the heat all for days and give there best efforts.

Here are some pictures.

2009 Season comes to an end on a low note

Well I just had my last competition in Rhode Island today. I went 58.55m for 6th place. I'm very disappointed to say the least. I had 62m practice throws this past week in Tallahassee. I had two warm ups around 61m but It just didn't pan out the way I had it planned. All my other throws were left sector fouls. I tried to adjust but mentally I think I just lost it.

This year will be the first time that I have not PR'd at a meet. I must say that my training was better than last year even with the injury as a set back. But my competitions were below par.

Now I return home for 2 weeks then its back to Kamloops to do it all over again.

Thanks for the support everyone. I'll probably not blog again till after my much needed vacation.

Tallahassee practice

http://www.blogger.com/post-create.g?blogID=466778935585167593

59.50M in Cuba video

Season best in Cuba

I've been extremely busy the past two weeks, traveling over 14k and countless time zones. After the Island Games in Aland, I traveled to Havana, Cuba for the CAC games. I threw a season best of 59.50m. Overall I felt it was a successful competition. I'm grateful that my knee held up during the meet and allowed me to produce a season best.
Overall I enjoyed the city but didn't have anytime to see any sites of the island other than what could be seen through our shuttle bus window.
The Caribbean Games were supposed to be held in Trinidad from the 19-21st of July but were canceled due to swine flu fears. So to make up for this meet I'll be traveling to Bogota at the end of the month to compete in my final meet for the 2008/09 season. I'm aiming for a PB and NR.

Results:http://www.world-track.org/?p=2027

Pictures:http://www.facebook.com/home.php?ref=home#/album.php?aid=129559&id=622109407

I know there was a bit of a gap since my last post. But I just competed at the Island Games in Aland, Finland and placed 2nd. I threw 57.78m which is not really close to my best but given the season I've had thus far its not so bad. I did have a warm up at 59m though. My knee bugged me a little during practices leading up to the games as well as in competition. But I'm able to bare it and throw. I leave on Wednesday for Cuba for my next competition.
That's all for now!

Back on the injuried list

It turns out I've torn the fibers in my quad that connect to my patella tendon. I've had this since February but have chalked it up to soreness and having my knee over-worked from training.

My physiotherapist said it will take 10 days of doing absolutely to heal. At this point in the season I can't step away for 10 days and expect to come back and compete well at my summer meets. So coach and I have decided to just back off on the training and focus solely on technique for two weeks. He say's I will be fine and should begin my peak condition or come out of a down phase by the 12th of June.

So right now all my practices have been easy throwing. I'm happy to say I can feel it healing and it doesn't hurt as much as it did last week. I'm eager to see what I can really do this season.

So that's the update for this week. I have a session with the doc on Sat. to see my progress.