Update

Well hammered visitors. I've been in Kamloops about 52 days. I have trained hard and made some great improvements in my throws. I have shed 10lbs since I have been here while becoming faster and stronger. I've have thrown personal records with the 8kg and 6kg hammers and my technique has totally changed. I'm on my way back home for the holidays and I'm really excited. I can't wait to spend some time with my mum. I'm also looking forward to eating some jerk chicken and festival. Well, thats' all for now. I will post pictures/videos after the holidays.
Have a blessed Christmas and be safe.

Just goofing off on my day off

Sun Peaks, Canada. Ahhh the little pleasures in life. I'm crazy, yeah I know

Training notes

A.M.
6kg. Well we went out to the rings this morning and there was a nice frozen puddle out there. I skated around it a little, just trying to have a little morning fun. It was -7C out with a good breeze. I figured Coach Bondarchuk would have made us throw inside but to my dismay, we were outside. If I had to some the morning up in one word it would be "Hypothermia." That is what I though I had in my hands and feet. I could feel nothing. My thumbs were swollen and my eyes were full of water. Though it would be nice to say they were tears but no, they were from the brutal wind. I'm not sure I'll ever understand why Coach B. made us throw outside. Mental toughness? I don't know but I truly was not a great experience. Even though I was colder than a popsicle in a deep-freezer, I had some decent throws. Today I am a grumpy thrower.

P.M.
8kg. Indoors. I felt better now that I had some warmth. I started my throws with a little wider stance and he liked it. The 14 throws went fast and I was glad. Right now the only thing that is on my mind is going home in 5 days and eating all the jerk chicken and festival I can possibly eat and see my honeycakes.

Throwing in the snow video. 8kg Warm up

First time throwing in the snow. Practice is pretty tiring because you have to walk through the snow. But, I enjoyed it.

Training notes

A.M.
8kg. Today was another fantastic day. I P.R.'d again I threw 53.80m with the 8kg which is 1 meter better than I did on Saturday. So I am really pleased about that. I feel great. Energy levels are high and morale is through the roof with the group.
P.M.
6kg. Indoor practice was really good. I didn't have a great string of really good throws. However, the techniques was still good. Coach B. was please but he said I could be a little more patient throughout the turns. He also told me some other good things but I won't jump ahead of myself on that. I'll leave you guys wondering. I'll tell you in ten days. This post will be short cause I just wanted to share with you that I had a P.R.

Video of the Week - Michael Letterlough 6kg Hammer

Indoor Practice, 24/11/07
Leave comments!!!

Training notes

A.M.
8kg. Today was an excellent day. I p.r.'d with the 8kg. I threw 52.80m I know that I threw farther than that but measured a bit short just to make sure that that was the mark. So i think I threw 53.20m maybe. Coach Bondarchuk was pleased. He said that was a good mark for me. I need to throw between 54m and 56m to be over 60m with the 7.26k which is my competition weight. I had much better throws towards the end of practice. This has happened a few time this week and last week where I've had better throws at the end of the practice.
P.M.
6kg. Another solid practice. I took some video today to make see what I looked like and I think I look like a completely different person than I did between April and July of this year. And it snowed today so I am really happy. It's a good day!

Training notes

A.M.
8kg. My body has been feeling really good lately. My muscles are not sore and my mental game has been getting stronger. I can visualize a throw and some what put one together. I've been on the same program now for about 6 weeks. I threw 52.00m this morning. This mark was good for a Thursday. Most of the throws were consistently around that mark. However I focused to much on my finish and turn three that I abandoned the good start that I have been working on over the past 4 or 5 weeks. I think my muscles are getting used to the workout because the lifts are so much easier.
P.M.
6kg. Another solid practice with this weight. I had a few where I could have been more patient on the start and let the ball move around me but over all the ball was moving me. This is what I need to feel and is a good sign that I'm not pulling the ball. The throws that I tried to push more were the ones that I needed to be patient for and the ones that I didn't push as hard I was patient on. I need to put them both together. Mr. B told me again that I'm a new boy. Everyday that I hear that is a great day at practice. Well I'm looking forward to this weekend. The club is having a silent auction and a key note speaker, Gary Reid. It should be a nice evening and a great time to stuff my face. lol That's all for now.

Training notes

A.M.
8KG. I guess I'll stop talking about the weather in my intro's. because it will get continually colder and colder as time passes. I felt good this morning. First throw out I broke a wire. I may have broken 5 or 6 wires since I have been here. I think it happens because of the cold. So that took a long time to get it off and put the hammer on a new wire. I spent about 20 min doing that. But it was better to happen in the beginning of practice than in the middle, I won't cool down and then have to go and throw again. My technique felt on the money today. Which is god because I have been feeling to relaxed and I felt like I had no fire in my muscles. This was directly from a massage I had on my off day last week. It feels good to have one but it's not conducive for training. The start on all my throws were good I just have to continue through the final position. Most of the throws were going wide left of the sector and again that's from not finishing a throw + catching late on turn 3.
P.M.
6KG. Outside practice. Speed was up today. The distance still isn't as far as I would like it to be but at least my techniques is holding. I'm working on keeping a bent position of my knees throughout the entire throw. This movement has a different feeling than extending the knees going into the catch position which is referred to as being "up" which is not good at all. So that will continue to be the main focus of my practices until I'm told something else.

Training notes

A.M.
8KG. -2C just nice and cold. However, I think that over all the entire group had a good session in the cold. I really couldn't get my speed up but because I had on 4 layers of clothes, but Mr. B said they looking good. I was not letting the ball drop and my turn three felt a little tighter. I'll never complain about throwing and/or competing cold again. The lifts went well. It was nice and warm inside. Its great that we are not in the old bunker. It would be brutal if we had to train in there this winter without any heat.
P.M.
6KG. Inside for this session. This practice had to be the best by far. Out of my 14 throws every throw was completed with a "fantastic" from Dr. B. So I'm super excited. He says,"Mike, you new boy" which basically means that I'm throwing so well and different that this can't be the same Mike from earlier in the season. I'm also glad its Wednesday and I get to rest tomorrow because my body needs it.

Training notes

A.M.
8kg. Outside this morning. Coach B. put acid out on the circles to help slow them down. They get really slick when they get wet. I felt the one I was throwing out of was a lot slower but its a lot better to have it that way than falling down during wet weather. Which is all we have been having lately. I threw 52.70m and he was pleased with my technique. I still feel like i could nail turn three down a lot faster but at least I'm not getting yelled at nearly as much for dropping the ball on the start, pulling or coming up throughout the turns. I'm wondering if I will continue to have my winds in the front throughout my competition phase. That would be interesting because I know a lot of people would see it and be like what the hell. lol Anyway it's pretty windy so I'm not sure if we'll be in or out in the afternoon.
P.M.
6KG. Inside, weather pushed us in. It went really well though. I had a few throws where I pushed the hell out of the ball on the start and feel the ball carry me around. Over all a very solid practice. I usually don't like to throw indoors because it's dark in there and its nice to see how far your throws are going sometimes. But if I continue to throw as I did today I'm sure it'll grow on me.
Tomorrow's another day. I have to keep this up. PUSH, PUSH, PUSH!

Training notes

A.M.
8kg training. It was sunny out which is a big change from the damp, cold weather we have been having. It took me a few throws to get my rhythm down. I'm still doing my winds in the front. It still feels awkward but it allows the ball to move me. Solid throws after the circle dried up. I'm glad Kareem Street reminded me that I have to get used to this kind of weather because this is what I will have to deal with in 2012 in London for the Olympics. Lifts were really good. My knee is feeling a lot better. I went 5 kilos heavier on my snatch for 3X80KG and was fast and solid.

P.M.
6kg training. Weather cleared up but it was really windy. I had a good feeling before practice and I felt really strong. I threw a P.R. !!! 62.0M and 62.10m with the 6k. However, I still pulled a few throws, which is a really bad habit. I have to learn not to and be more patient. Yes it was great to P.R. but the technique could have been better. Lifting went well. Specific strength exercises are feeling good. My core feels strong. I look forward to tomorrow to work on pushing the ball and getting my right leg down faster.

Video of the Week - Jennifer Joyce 3.5kg Hammer

Jennifer Joyce, Canadian Hammer thrower. Leave a comment.

Training notes

A.M.
The past few days I have been nursing a patella tendinitis injury. I just overworked my quads and not enough stretching caused my knee to hurt. However, the good thing is it allowed me to work on my technique which improves day by day. I threw the 8KG 52m this morning. I wasn't even trying to throw it hard. So that's a good thing. Lifting went well. No half squats or leg ups due to the knee.
P.M.
6kg 61.70m PR.'d today with the 6k I felt pretty good. My speed was up. Mr. B was pleased and said that I look a lot better than I have before in the Spring. He has me doing my winds in the front which are a little tricky and different to do. Overall I was very happy with today, my duck tapped knee an all. lol
It's nice having a good training environment.You get to feed off of each others energy. Jennifer Joyce is a really good Canadian hammer thrower. Her video will be this weeks feature. We have a good group going, Rob, Vanessa, Jen+n,lol, Caltha and Ford.
That's all for today.

Training notes

A.M.
Well I'm really beginning to get use to the cold weather. It's not that bad. I had a break-through practice today. I actually looked and felt like a hammer thrower. I have been totally backing it off, (not trying to throw hard) the past 5 or 6 days and it's really coming together. Coach B. really pleased. He always tells me, " Michael too simple, too simple move" meaning that it's supposed to feel easy. I am waiting and being patient on the ball letting it past the left and keeping my knees bent throughout the turns. I'm also bending more on the start. It helps to watch old video of Yuri Sedyh, the world record holder, whom Coach B trained to greatness.
P.M.
Another solid practice. I had two wires break on me though. Cold weather gets to hammers as well.lol I just have to keep this good feeling going and I should be fine. Soon I'll be able to go a little faster but I'm in no hurry.

Video of the Week (8kg)

The weather wasn't bad today. My technique is coming along better. Still a lot of mistakes; dropping the ball on the start, not letting the ball past my left leg and not sitting against it. Let me know what you think.

Training notes

A.M.
Awww man today was the coldest day of training by far. I mean there was frost out. Not nice, not nice at all. Coach B. always teases me when I shiver, your country not have weather like this? Hahahaha, I love it though cause his laughter is so child like and from the heart. But when it came down to business, i.e. throwing, there was no laughing. 8kg. I was pulling the ball a lot instead of pushing and i was also letting the ball drop on the start which is an awful habit I have. There were a few throws that were good but overall not a great practice. I think the cold was getting to me. So there were some things to think about before second practice. Lifting was good because it was indoors and warm.
P.M.
I saw my chiropractor before practice and he did some Active Release Therapy which work ed great. My body takes a bit of a beating and needs to get help in the recovery stage.
It warmed up a bit, still cold though. 6kg. Throws where so much better. The technique was a ton better than the A.M. practice. Mr. B said I looked good and I actually felt really good too.
Lifts were good because I was in a good mood from having a good throwing session.

Training notes

A.M.
Well, yesterday was a bit difficult. The weather was ok but my technique started to break down. I wasn't sitting against the hammer at all and there was no push. It was tough trying to figure out what's wrong. Then once you figure it out you have to get your body to do it. That's not always easy. This morning I came out with a fresh mind set and was ready to go. Again, I started to make the same mistakes that I did the day before. Mr. B would keep telling me to sit more on both feet on part two. Out to practice that day was coach Evely who actually helped me understand what Dr. B was saying. He wanted me to get my left leg bent throughout the whole throw and not come up all while being patient and letting the ball move over to the left side just using my arms. I did it, though it was no were near perfect, it was still a new feeling and a new movement, literally, in the right direction. So I have to work on that cue over a lot more weeks into the winter. Thanks for the help Derick!
P.M.
Well things felt a lot better. Mr. B said that it was coming along good. I was more patient and I wasn't coming up that much anymore so I just have to stick with it. I was really tired though. My muscle are tired. I'm so glad tomorrow is a rest day, I need it!
That's all for now.

Training notes

A.M.
Brrrrrrrrrr cold and windy this morning. We threw outside. 8kg hammer. Saw Stana my physiotherapist again about my Achilles tendon which is getting a lot better. It took a while to get going in the colder weather but after 6 throws I felt ok. Lifting went well. Looking forward to afternoon practice.
P.M.
Still cold and windy out but not as bad as the A.M. practice. 6kg hammer. Coach B. had me do a new start. I start with the ball on the left now. I had just started getting used to starting on the right. But he says this start is better for me right now. I must say it feels comfortable. The 6kg went 60.10m and 59.8m so that's not bad at all for using a new start and cold weather. So I'll look forward to getting used to this new start. Change is good.
Lifts were good but I was a little slower than usual in my cleans. Building a strong base with the special exercises. That's how I'm going to get strong.
Pasta time!

Training notes

A.M.
Still cold out today but no rain. There's snow!... on the mountains tops. lol I'm excited about that. Yes, I have seen snow many times but I just like it because its a change of season and means new things are to come.
So we (the group) were outside. My body is a little soar from yesterday's practice. 8kg. Dr. B says my technique has improved since the last time I was here. It feels good to have some reassurance when you don't feel like you've had the best practice.
Lifts were good as usual. It nice to have somewhat of an easier lifting session after a heavier implement throwing session. Had a good rest in between practices.
P.M.
Warmer out. 6kg. I felt a lot more sore and not as energized. But it was not that bad of a practice. I have to keep in mind that it'll take about 2 weeks to adjust to the program. I was going to the left more this session on the entry instead of letting it go around and sit on the right. The ones I really tried to throw hard weren't that great but the ones that I focused my thoughts on technique proved to be more effective.
Then it started to rain and the circles get real slick out there so Coach B. called it. Lifts were generally good. Nothing to crazy. Special exercises take a lot of time but are most effective for hammer training. I can't wait till winter when I think we have a lot more.
It's Saturday and tomorrow is a rest day. Just going eat, rest and eat some more. Over all the past week has been a good one. Honeybear your awesome keep up the good work.

Training notes

A.M.
A bit colder this morning around 5°C/41°F and rainy. We threw indoors. My body feels good. Today is my first day back to two-a-day practices. Not a bad practice indoors. Cut on my left ring finger bothered me a little. Lifts were good. Still tired during special exercises.
P.M.
When I came to train back in April someone told me that Kamloops can get three seasons in one day. Today was a prime example. It was much nicer out in the afternoon practice. Still around 7°C/44°F but no rain and the sun was out. We trained outside. It took a while to get warm but once I got going it wasn't that bad. I tried not wrapping my finger to see if that would stop the bleeding and it did. I guess because there was no pressure from the tape it didn't open the cut. 14 throws. 8K. Measured 53.70m minus 1or2M Lifts were good. Mr. B says it'll be about 2 weeks before I fully adjust.
Miss you Honeybear!

Caught a shark in North Side.

Welcome

Hello All,

Welcome to the Blogspot of Michael G. Letterlough. I hope you have a little insight into my training and a day in the life!

Enjoy.

~ "You need time, you have time so take your time."~ Coach Bondarchuk.