Happy Holidays

Happy holidays everyone. I pray that you all have a safe time over these next few days and into the new year.

I've been in sunny California the past few days. Its been nice to get out of the cold for a while. But I'll be back to work in less than a week. The 2009 season is coming up and I have to throw far!!

Best wishes and God bless.

Get hammered!

New Program

Well I got a new program today. I throw the 8 and 6 kg in the morning for 16 throws and the 9 and 7.26kg in the afternoon for another 16 throws. The lifting isn't too hard but the special exercises are. I have 9kg hammer finals and 15kg discus finals for about 15X2 sets. Not a complaint just an observation. I want a harder program because its nice to have a good lifting program, I like to feel strong.
The holidays are around the corner and can't wait to see my family in California. And the other nice thing about the holidays is that it means there is only three and a half months till outdoors.
That's all for now.

Happy 70th!!

Well I turned 70 on Friday. Not so much in age, though my fingers feel like it, but in distance. I threw the 5kg for a PB of 71.80m. The weather was cold and I didn't even think I'd throw far that day. But my very first throw was 71.80. It took me a few more throws to get back up to 70m. I think once I realized I could go 70 I tried to hard and the throws weren't great. This is the first time I've thrown any implement over 70m which is a cause for a little celebration. Well, won't stop there, I have to get the 7.26kg out that far now. lol. May take a few years but I won't stop trying.
Here's my new program.
5kg - 15 attempts,
3 parts lifting, 3 parts throwing.

Training Notes

In my last few post I've said that my 7.26kg hasn't been going that far. Well hopefully that's all about to change. I went 58.10m on Monday and 58.40m on Tuesday. Dr. Bondarchuk gave me today off to help facilitate a peak condition in the upcoming week. So my goal is to throw this heavy ball over 60m.
In other news, the weather has been weird. Some days are cold and windy and others have been very warm for November. I'm sure mother nature will sort herself out and give as an onslaught of windy, icy and cold weather in the next few weeks.
We also had some new additions to our world class throwing cages. lol The city hired a company to extend the cages to make it a little safer to be practicing out there.

Training notes

Training has been going alright for the past two weeks. The new program is kicking my butt somewhat. The 10kg isn't going that far but I hit 44.30m which is the furthest I've thrown on this program. I have a best of 47.10m so I have a little work to do. My 7.26kg (competition weight) really hasn't been going far either. only about 57m. But its going further than it was this time last year, so I'm ahead. The only weight I seem to be progressing with at the moment is the 6kg. I went 65.50m for a new PB and have consistently been between 63m-64m in my practices.

Outside of my track life I've started an online course to become qualified to work with Canadian securities.(Thanks Tina!) I have a year to complete it.

Well that's all for now.

Training Notes

Training has been going well. I had a down period of about 6 training days. But I've come out of that phase and have started a new training program. I threw the 6.8kg 61.30m for a PR. Now I'm on a 9kg, 7.26kg and 6kg. program. I threw the 9kg 49.50m which is close to my pr of 51.70m. The 6kg went 63.60m and the 7.26kg went 57.40m. All distances are further than my beginning results for the different implements which means that I'm ahead of where I was in throwing distance last year. This shows growth and that my decision to move to Kamloops was the right one. I'm looking forward to farther throws as the year progresses.

PR'S and Birthdays

Hi Gang,
Today is my Birthday!! I was born on a Wednesday at 730am, 1984. So far its been good. This mornings practice went well. I arrived and had a huge cake that Dr. B's wife, Galena baked for me. Soooo goood!!!!Then I had a PR with the 6.8kg of 60.40m. I'm looking forward to seeing if I can improve on this distance. However during this part of the year technique is really the focus of most of my training sessions. I've also been nursing a slight elbow/mid arm injury. Its starting to feel better and I should be on my way to feeling 100%.
In my outro I'll wish all those who share the same birthdays' as I, a happy and enjoyable one.
Hon. Arden Mclean, Rianna Wright(my niece), and Teirsa Smith(my good friend).

Welcome back!

Hey everyone,
I'm back, like a Cojack playing an 8 track in a Cadillac. I've been training a few days now, one-a-days until today. I'm adapting well to the time zone change and training. It's good to see my coach again. Missed that guy. Along with a new program there are new training buddies as well. Kibwe Johnson and Krystal Smith. Both are talented athletes and its going to be great having more hammer throwers around. I also have to make honorable mention to none other than Mr. Bingisser. Martin has moved up to train full time. Its always great to have him around, 1. because he's 67m guy and can throw far. and 2. Because he just says the darnedest things.
So I'm sure I'll have interesting stories throughout the year. Oh yeah I also got funding approval from the Government for this year so I don't have to worry about selling widgets for food. Long sigh of relief.hhhhhhhhhhhhhhhhhhhhhhh

Deuces!!

Here's my training program.
6.8kg x5, 2 set lifting
6.8kg x5, 1 set lifting.
(right around 60m today)

ENJOYING MY DOWN TIME

Hi guys,
I had the opportunity to do some fishing while at home. Its one of my favorite things to do in my spare time. Timmy, an old college buddy of mine, just got another boat and we took her out. We left pretty early in the morning and trolled along the reefs in North Side. Today's catch, 2 barracudas and about 13 buggige, the nuisance of the sea. You should test the barracuda as it my be poisonous. To test it just throw a piece in a near by ants nest and see if they eat. We called a day around 12pm which was good as I used the rest of the day to rest. I love my island life!!!!
Barra is a dish best served fried, once tested. lol

WELL DONE RONALD

Congrats Ricky!!! You did an outstanding job for your first Olympics. Setting a new national record and personal best is superb feat under such pressure. Ronald made it through to the quarter finals of the 110m hurdles where he ran 13.72. Let's get um in 2012.

KEEP ON MOVING RONALD

I'm proud to say that my friend and fellow Cayman athlete, Ronald Forbes has set a new national record of 13.59 seconds in the 110m hurdles in his heats. He has made it through to the quarter finals. Keep it up Ronald, keep making Cayman proud!

http://iaaf.org/oly08/results/eventCode=3659/racedate=08-18-2008/sex=M/discCode=110H/combCode=hash/roundCode=h/results.html#det

BEIJING 2008!!!

I'm sure most if not all of you have been following the Olympic Games. It's really exciting to watch athletes from around the world competing against each other to see who's talents can shine through on that given day. I wish I was there to get a taste for what it will be like when I compete in 2012, but I'll settle for watching and following the games over the internet.

The men's hammer final was contested on the 17th and was won by Primoz Kozmus of Solvenia with a throw of 82.02m. Which is about 20m further than my P.B. The top 5 guys all went over 80m which is extremely good. The level of hammer throwing is constantly rising. In watching the games it makes me anxious to get back to training.

If your interested in the results here's the link for it. Keep you eye out for my fellow Cayman track athletes, Cydonie Mothersill and Ronald Forbes.

http://iaaf.org/oly08/results/eventCode=3659/racedate=08-17-2008/sex=M/discCode=HT/combCode=hash/roundCode=f/results.html#det

HOME TO MOTIVATE

As you all know I'm back home now, connecting with my Island and its wonderful people. Since I've been back I have been trying to reach out to youngsters in whatever way I can. Its extremely important that we look after their best interest and lead them in the right direction. I gave a motivational speech to some at risk youth. Though I don't agree with the term "at risk" because the only risk youth are at are the ones we put the into.
Here is the link to the newspaper article.
http://www.caymannetnews.com/news-9217--11-11---.html

BACK ON MY ROCK

It's been longer than a while since my last post. After my last meet in Colombia I took my mind off of training for a bit to relax. As you may have notice I didn't exactly end my season the way that I wanted.

I got conjunctivitis aka pink eye in both eyes and had a fever three days out from my competition day. I had to see the airport medical staff as soon as I landed into Cali. At first the doctor wanted to send me back to Miami because she said I got sick before I landed in Colombia. But my translator explained that I was there to compete that weekend. Anyway I got treated and arrived to the hotel at 4am.

I won't get into the rest of the trip because its way to negative. The only good thing about the trip was that team had a good bonding experience.

I'm at home for a few weeks. I need to re-connect with people here and let more people know what I'm doing.

Until next time. I promise it won't be to many days before I post.

Deuces!!

LANZEMENTO DE MARTILLO EN CALI

I didn't have a great performance here in Cali, Colombia. I threw 57.59m for 6th place. I have mixed feelings about the mark. I wanted to throw farther but I had some problems leading up to the competition. I'll write about it in my next blog entry. You can find the results at the link below.
http://www.athlecac.org/estadisticas/resultsMeet.asp?Meet=5338

MAMA MIA!!

Three days ago Mr B. told me I would have a peak condition with the 9 and 10kg. So said, so done, I threw a PB of 52.91m this afternoon with the 9kg. Granted I chalk part of my performance up to Mr. B's positive words but I know that I'm on point with my program and its working. It felt great to be able to throw far after coach said I would. And if that weren't good enough, this morning I had another practice PB with the 7.26kg of 61.10m which is only 2cm shorter than my competition best. Tonight, most assuredly, I'll be eating a nice steak to reward myself for a good two days of throwing.

MARKS

Its become apparent to me that Coach Bondarchuk knows my body a little better than I. Two days ago he told me that I'd be having a peak condition with the 9kg and 10kg. I felt that he'd be wrong, not playing doubting Thomas or anything but I just haven't been feeling great lately. Sure enough, this morning I threw the 9kg 51.50m which isn't far off my PR of 51.70m and this afternoon I threw the 10kg 47.30m. After I woke from my afternoon nap I felt like I wouldn't be able to throw the 10kg past the toe-board, that's just how weak I felt. I have to remember to trust my coach no matter how I feel. Anyway here are my numbers over the past few weeks.

June
1st
10kg 43.55m
9kg 51.00m

3rd
10kg 46.40m
9kg 51.10m

4th
7.26kg 59.70m PPR
6kg 64.02M
10kg 45.50M

6th
9kg 49.50M
7.26kg 59.30m

7th
10kg 44.50m
9kg 49.52

9th
7.26kg 58.10m
6kg 64.85m

10th
9kg 50.50m

12th
9kg 49.50m

14th
Langley Meet 57.28m

16th
7.26kg 59.95m PPR
6kg 64.42m
9kg 50.50m

17th
10kg 45.50m
7.26kg 60.70m PPR

19th
9kg 51.50m
10kg 47.30m/46.80m PPR

LANGLEY, OH LANGLEY

I didn't have a great outing this weekend. I went 57.28m at the Langley Mustang's meet in Langley, BC. I had some foul trouble. My warm ups were ok, straight down the middle of the sector. Then when the competition started I threw wide left. Things were beginning to look a lot like my last visit. Last year I fouled out and all my throws were wide left. But I was able to re-group and take a cautious throw of 57.28m. Then on my final attempt, I hit a good one, right around 60m but the officials called a foot foul. So that was my weekend. The other meets I was scheduled to do in Richmond were canceled because there weren't enough male competitors.
Now I'll have two weeks of good training and then I'm off to Colombia.

FLAME ON!!

Martin, my training buddy took this picture in Seattle. They put a sock around the hammer and lit it on fire. He said its fairly safe. It burns itself out very quickly. It pretty cool how you can see the orbits.
Maybe one day(night)I'll try it.
If you haven't seen his site, you should. A Smart guy and he throws far. http://www.mbingisser.com/

Meet week

Hi everyone,
Training has been right around the same everyday. I range between 1-3 meters + or - with all implements.
This weekend I have a meet in Langley on the 14th, and two in Richmond, BC. on the 15th and 18th. Be sure to check back next week for my results.

Results link for Seatle meet

Below is the results link for the Club Northwest All Comers meet held in Seattle on May 28th. I set a new national record and personal best there of 61.12m.

http://www.clubnorthwest.org/all-comers/2008/ac2008_0528.pdf

EL KABONGED!!!!

Well folks today I made a colossal mistake that could have proved disastrous. Glare from the sun, a little day dreaming and a nice aim by Meagan, left me stunned by the stinging of a 2kg rubber discus across my leg and arm. I've been throwing since I was 14 and have never been hit by any implement. Now that I've been kabonged I have to remember to be safe while I'm out in the field. If that were a metal discus released from the hands of Alekna or another freakishly good discus thrower, I'd probably be worst off than just a few welts. Even after this physical clash of body and rubber, I shook it off and threw a P.r. with the 10kg. of 46.40m
Later that afternoon I went back and threw the 9kg 51.10m which is not far off my P.r . of 51.70m. It's nice having Coach B back. He's pleased with my distances; "Mike you grow." He is also such an amazing coach. He arrived to Kamloops at 8am from a 24hr travel from Germany and showed up to coach me at 10am. That's shows real dedication to sport and his athletes.
Hopefully tomorrow I can throw far without getting hit. Time to go nurse my bruises.

NEW TRAINING SITE

Today was my first day at my new training venue. We had to move from our old place because a new road is going through it. The current location is not as convenient as the last, requiring two bus rides and no room for tardiness or I'll be 45 minutes late. We share the field with a local model airplane club. They have a small landing strip and everything. It always seems that throwing has to take second place to something else. Since I've started to throw I've battled against walkers, football players, the city, and now an airplane club. The nice thing about the new place is the landing area is grass and should be easier on the implements. There are two port-a-potties. It's right across the street from Coach Bondarchuk's home. Maybe some days we could get Galina, his wife, to make lunch for us.
I felt a little groggy in both sessions. This could be from the drive back yesterday. I went 43.55m with the 10kg and 49.00m with the 9kg. Tomorrow I'll be indoors because the airplane club has a function all day and the field will be off limits.
Don't forget to vote for a slogan. Only 4 days left!!!

RECORD SETTING SUCCESS IN SEATTLE

I just got back from Seattle, Washington. I improved my national record/personal best at the Club Northwest all comers meet, to 61.12 meters. This is the 4th time for the season. I'm not where I'd like to be with my technique. However, I'm sure if I clean a few things up that I'll throw a few meters further this season. I also managed to throw the shot put. I don't remember how far, but It was close to 13 meters. Yeah I know, I know, maybe I should stick to hammer. I'll post the results link when it becomes available.
I'm truly thankful to my two training buddies, Martin Bingisser and Dane "the milk man" Miller. Martin for getting the hammer into the meet program and Dane for putting up with me on the 4.5hr drive down there and back.
I'm also gracious to the Bingisser family for putting me up for two nights. When I return, I promise I'll be in shape to play Wii. I'm also sure that Dane will still be the short, waterlogged, virtual 9.56 100m world record holder and I'll continue to dominate the hammer and just about every other sport on that game.
Besides having a good meet, I was able to enjoy myself and drive through some of the most beautiful parts of B.C. I also learned that raw milk is quite expensive at Whole Foods and if paid at the right register, a friend can become a complete goof. HAHAHAH A, I know Dane is wetting himself right now.
Well 6 gallons of raw milk, a scenic drive, and an interesting boarder crossings, I'm safely back in Kamloops to get back to training.

BOMBS OVER KAMLOOPS!!!

If your unfamiliar with the term "dropping bombs," don't be alarmed, Canada hasn't gone to war. It's just a throwing term for far throws. I had a consistent and energy filled practice.(too bad I was by myself,lol) Today's practice was one of those where I felt like I was doing all the right things. Today sort of makes up for those bad days where I feel like I've never thrown a hammer in my life. I went 45.70m with the 10kg and 50.80m with the 9kg. Most of the throws were in a half meter to a meter range of each other.
Speaking of dropping bombs, my training partners, Jenn and Sultana are lighting up the skies of the Ukraine. Both of them are over there with Dr. B competing. Jenn went 69.84m(new PR) and Sultana went 69.60m, both Olympic A standards.

Next on the agenda is a meet in Seattle this Wednesday. I get to go down and throw it out with Martin, another training buddy of mine.

INJURY UPDATE

Hi everyone,
I posted last week that my left knee was slightly injured and has been nagging me. I've been going to get treatment since before I left for my last competition and since I returned to Kamloops. Some days my knee feels like its getting better. However it still hurts when I get into a bent position for my turns. Kevin, my physiotherapist, said that there is better movement in that area which means that its healing. But it will take a little while longer since I have to train, lift and compete on it. So... that's the news on my knee. Just felt like sharing that with you.

Training Notes

Today's am practice went well. I had 14 attempts with the 10kg. Almost all were over 44m. I had a best of 45.30m today. I was very consistent this morning.
The weather in Kamloops can change at any time. And so it did. The afternoon was wet, windy and cold. I had 14 attempts with the 9kg. I threw easy and worked on technique, I didn't want to slip and fall. Especially not in the middle of the season. About 30 min after practice the rain stopped and the sun peaked from behind the clouds. I tend to like days like this because it helps you practice throwing in bad weather. If I get to a major competition and its raining and I am able to cope with the mental aspects, I may have the upper hand on my competitors. Hopefully tomorrow I'll have some good weather and the same consistency I had today.

SMALL STEPS

Hello All,
This past weekend I added 10cm to my national record/personal best, increasing the distance to 60.77m. I competed twice this weekend. I had a best result of 59.32m on Saturday and set the record on my first throw on Sunday. My technique was 'off' on both days, I really didn't put a good throw together. The weather was fairly warm, warmest competition of the season. The overall competition was great. I was able to compete against Jim Steacy who extended his Canadian national record to 79.13m. (Farthest throw I've seen in person) My training partner Sultana Frizell extended hers to 70.55m. She is also the first female Canadian hammer thrower to surpass the 70 meter barrier. Congrats to them both on there records and Olympic Games A standard qualification. Well, I'm in Calgary now and I'm pretty tired so its off to bed for me. I will travel back to Kamloops tomorrow. That's all for now...
(please forgive me if some of the marks are wrong. I will change them if need be when the official results are up, along with the results link)

PRE-MEET NOTES

Hi everyone,
I'm competing at the Chinook Throws Fest this weekend in Lethbridge Calgary, AB. This weeks practice has been good. I'm throwing the 10kg and 9kg, alternating between AM/PM sessions. 14 attempts each. The lifting isn't too demanding and there aren't any special exercises. I've been looking really good lately. I've been staying down throughout the throw and letting the ball go around my left. I can really feel the throw with the heavier implements. Mr. B says that I look strong. My body has had a good response to this program. I threw 9kg 51.70m on the 13th for a new PR.

Unfortunately my knee is slightly injured. I've been to the physiotherapist twice this week. He said it may have stemmed from tight IT bands on my left leg. So that means I need to stretch more. My knee bugs me while I throw but sometimes this is all a part of what I do. You have to train through these minor injuries.

Besides the injury I'm all set for competition. Its time to GET HAMMERED!!!

APRIL MARKS
29TH
9KG/47.50M
6KG/62.10M
7.26KG/57.40M
5KG/62.90M

30TH
9KG/47.20M
6KG/57.70M

1ST
9KG/49.20M
6KG/64.40M
7.26KG/56.40M
5KG/67.90M

13TH
10KG SHORT 12 ATTP.
9KG/5 ATTP.51.70 PR

14TH
9KG/49.95M
10KG/46.10M PR

New Program

I started a new program on the 3rd of this month. I'm throwing the 10kg(short wire) and my training days are 3 days on 1 day off. My body has been taking a beating. This is my first time training with the 10kg. It's fun but hard. I'm glad that its on a short wire though because this way it doesn't really feel like I'm throwing a 10kg. I threw inside for about 6 days while Coach Bondarchuk was away at a training camp. But we've been outside since his return. The weather in Kamloops is getting better. Although we still get days where its 55 F and rainy.
Overall as a training group has been competing well. Sultana Frizell has set a new Canadian record twice for the season(69.39m). Jennifer Joyce(CAN) has gone 68m and Vanessa Wilhem(USA) set a new PR of 65.21m. Both Canadians are very close to the Olympic A standard of 69.50m. Dylan Armstrong(CAN) is doing well. He's thrown over 20m in the shot a few times for the season in his preparations for the summer games. Jessie Roberge(USA)is off making a living lol. He's competing at a few meets on the Grand Prix circuit, in Jamaica, Brazil and Senegal. Everyone else in the group are doing a great job. It will be interesting to see what we all do when we have our peak conditions. Its truly amazing to train with the best in my sport who are like-minded and have the same aspirations as I.
This coming weekend I'm off to Calgary for the Lethbridge Throws Gala. Its a festival style meet so I will have 3 or 4 opportunities to compete. I'll be training through this meet. My eyes are set on the Central American and Caribbean in Cali, Colombia in July. That's all for now. Don't forget to vote for a slogan.
Cheers!!!

PRE-MEET NOTES

Here are the marks I had during the week leading up to my last competition at the Kamloops Throws Fest B.C. where I set a national record and PR(60.66m). I had a much better week of practice than I did for my first meet. I returned from L.A. on 21st(Mon)evening and resumed practice on Tuesday evening. I was still on the same program as before, 9kgX8/6kgX6 in the am and 7.26kgX8/5kgX8 in the evening. The weather was much more favorable that week. Mostly sunny and about 50F.
Here are the marks,

April 2008
22nd
9kg:49.90m Pr 6kg:65.00m Pr
23rd
9kg:48.30m
7.26kg: 58.90m Pract.PR 5kg:64.72m
24th
Rest Coached at Clearwater 1hr away
25th
9kgX5: 48m

Competition Notes:
26th
Sunny but windy. Series: P.57.29m/60.66m/58.23m F.foul/foul/52.39m
Technique wasn't great. As throws progressed began to pull and get ahead of ball.
27th
Colder/overcast/no wind/45F Series P.55.94m/foul/foul/ F.59.48m/foul/foul
Better technique, very good turns just needed to continue to move my arms in the final part of the throw.

VIDEO OF THE WEEK- 60.66M

Michael Letterlough's new national record of 60.66 meters at the Kamloops Spring Throws Fest 26/04/08

ANOTHER CAYMAN RECORD AND PERSONAL BEST

Greetings,
I'm pleased to say that I had another successful competition weekend. At the Kamloops Spring Throws Fest I improved my national/personal record to 60.66 meters. This is just my second meet of the season. I liked the meet because it gave you three opportunities, of which I used two, to compete. I set the record on Saturday and threw 59.48 meters on Sunday. For my series and other results click the link below. Scroll towards the end for hammer results. (the 28m throw should be 58m officials error)
http://www.kamloopstrack.ca/documents/KST%202008%20-%20Results.htm

Again I'm very pleased with my result but I'm far from content because I know that I'm capable of much more. My technique wasn't great on Saturday but I felt good. Coach Bondarchuk said that I looked a lot better on Sunday. He said my turns were good but I just needed to continue moving my arms in the final part of the throw.

The main thing about this part of the season and these competitions is that I'm just training through them. For example even after I competed on Saturday I still had to hit the gym and do my lifting.

I should compete twice in May but I haven't decided on what meets as yet. I'll be starting a new training program in 3 days and my training days will go from 3 days on, 1 off, 2 on, 1 off to 3 days on 1 day off, 3 days on.

GET HAMMERED T-SHIRT!!!

Hello everyone,
Its been a little over a year since I came up with the idea of making a logo for "get mike hammered" And now I finally have one.(See photo above) Though there have been many ideas floating through my head, I finally found one that I like. Thanks to Sandra Pasmen of Glow Spa and Lynn who got it digitized and taken to screen print.
Now a throws shirt can be complete without a catchy phrase on in. (hence the picture only shows the front) So please vote or send me a phrase that you'd like to see on a shirt. Once I have some good slogans I'll send more to print and will sell them to help fund my journey to the 2012 Olympic Games in London!

Here is one that I have come up with;
1. If you can jump, jump! If you can run, run! If you can throw, get hammered!
This is a good weekend. I'll blog tomorrow.

FIRST MEET DOWN MORE RECORDS TO GO!

Hello hammered blog visitors!!!
I set a new personal record and Cayman Island national record of 59.38m at the VS Athletic Beach Invitational. This took place at Cerritos College in Norwalk, CA. After having a bad week of practice, not getting into Mt. Sac Relays, having two of my scheduled aircrafts break down back to back(on the ground of course), 4hrs of waiting to compete on meet day,and my hammer wire break between the preliminaries and finals, a PR/NR wasn't such a bad opener for the 2008 season. This was a "pegged" event which means the officials only marked/measured your best attempt. As a result I was unable to get my result series. But it went like this; FOUL/59.38/FOUL, 57.70m/57ish/57ish. I don't like that form of officiating because there is a large margin for error in measuring the competitors throws.

RESULTS LINK http://longbeachstate.cstv.com/auto_pdf/p_hotos/s_chools/lbst/sports/c-track/auto_pdf/Beachinvite

I'm pleased with the mark but very far from being content. I know I will go a lot further. I have a lot of work to do over the next 2 months. There are a few competitors from the Caribbean and Central America that have a few meters on me. Some of these guys I will face at the CAC senior games in July in Cali, Colombia. It's early in the season and I can't wait to throw farther.

Next on the agenda, the Kamloops Throws Fest 26th/27th of April.

MEET WEEK!!!

Hello hammered blog visitors. I have my first competition of the 2008 season at the VS Athletic Beach Invitational in Norwalk, CA. I have great expectations for this meet. My first meet is always the most exciting because you get a feel for where you are for that year.
Practice with the 7.26kg has not been great lately. This isn't the best feeling going into your first meet. But I have to keep a winning mindset and give it my all this weekend.
Here are some marks.

April 2008
9kg
4th - 48.10m, 48.70m PR
8th - 48.35m
11th - 48.85m PR
14th - 46.00m

6kg
4th - 61.02m
8th - 61.50m
11th - 60.52m
14th - 61.90m

7.26kg
4th - 57.70m
9th - 56.70
11th - 56.92m
14th - 56.60m

Training Notes

Yesterday's practice was solid. I had another P.R. with the 9kg.(48.70m, 48.10m). My 6kg was 61.02m. In the Afternoon I threw 57.70m with 7.26kg and didn't measure the 5kg because I couldn't find a mark for some of my better throws.
On the technical side I have to remember to keep a bent position throughout the throw and to bend my knees after the winds. I also need to let the ball move around my left leg and not pick up my right leg,(lifting the right leg early causes me to "go to left").
15 days till my first competition!!!

MARKS, MARKS AND MORE MARKS

Hello All,
Training has been good. I'm preparing to open my 2008 season on the 20th of April at the Mt. Sac relays.
Here are some marks over the past week. I've been throwing the 9kg and 6kg in the morning and the 7.2kg and 5kg in the afternoon. I don't measure everyday so some days won't have distances for all implements.


March
25th - 9kg/46.30m 6kg/60.60m
26th - 9kg/48.30m(PR)9kg/47.30m
28th - 9kg/47.60m 6kg/60.10m 7.26kg/57.30m 5kg/67.70m
29th - 9kg/47.60m 6kg/61.70m

April
1st - 6kg/61.70m 7.26kg/55.70m
2nd - 9kg/48.50m(PR) 5kg/66.70M

Training Notes

Today I was blind-sided!!!!! Coach Bondarchuk had a new program waiting for me when I arrived to practice this morning. There was the 9kg hammer waiting for me. lol This is one of the heavier hammers to throw. I felt as if I'd never thrown the hammer in my life. And I'm sure it looked that way as well. That is one heavy hammer. All of my throws very really bad technically and I was getting the right amount of coaching on what I needed to do right. Your rhythm is completely different throughout the throw. So I had 11 throws and I thought I was done until coach told me I had to throw the 6kg hammer as well. Definitely a hard practice.

After being caught off-guard this morning, I at least knew what I'd throw in the afternoon the 7.26kg and 5kg. And despite looking really shaky, I threw a practice P.R. (personal record) of 58.80 meters up from 58.10 meters(April 8th 2007). This is not a bad start for the first day out with the 7.26kg. My technique was not good at all though. I was jumping to my left leg throughout the entire throw and I was not pushing the ball around my left side/leg. So I had my fair share of coaching critiques from Dr. B. But at the end he came to me and told me, in his Ukrainian accent and little grin, "Congratulations Mike, you grow" lol. After having felt bad because my technique was complete trash, those comments sure put a smile on my face.
March 2008
7.26kg
22nd - 58.80m New P.R.

Training notes

Hello everyone,
My training is progressing steadily. We are throwing outside for one session a day and are inside for the other. I'm still on the 5kg program but the volume has been reduced because of my 'down' state. The reduction in volume well help trigger a start towards a peak condition. However, I've been feeling pretty weak over the past week. My distances dropped slightly over a few days but are still above 65m. Coach Bondarchuk thinks that my 5kg should be +70m but if I was entering a down phase in my throwing condition this would explain my throws between 65-68m. I hope this is the case but I wouldn't know for sure until I actually throw over 70m. As time goes by Dr. B will understand my body better and that will help him in knowing where I'm at at different stages in my training cycles.
Marks (5kg hammer)
March 2008
7th - 68.40m
8th - 68.60m PR
11th - 68.50m
12th - 65.90m
15th - 67.50m
18th - 66.10m
21st - 68.70m NEW PR

Training Notes

It's been a while since I last blogged but I've been training hard. The weather is much warmer and favorable now. I caught a cold over the weekend and took two days off from practice. I feel better now and returned to practice on Wednesday.
I'm happy to announce that we trained outside today. Though they may be afternoon practices, it's great to be outside. I threw a p.r. with the 5kg, 68.40m. I think this is a good starting point even though I don't feel great coming off the flu. It will still take some days to adjust to throwing outdoors again.
I'll keep the posts coming.

Training notes

A.M.
Mr. B got back from training with some of my team mates in Arizona on Friday. He gave Rob (Negrin) and I a new program. I was on the old program for about 6 weeks. Each practice session I have I'll throw the 5kg hammer 5 times, lift, throw 5 times, lift, throw 5 times and lift. It may seem like a lot but it's goes by fast.
The first day with the 5kg felt awkward, the timing and rhythm of the throw feels different because it's a lighter weight. Today's practice felt a little better. Dr. Bondarchuk coached me to focus on sitting down more in the throw and keeping a bent leg position throughout.

The weather is getting to be more favorable for outside throwing but because of ice on the landing area, it won't be possible to throw there until the ice melts. I'm excited about throwing outside. I want the good technical things that I have worked on inside to transfer to my outdoor training.

"Good gets better"

Video of the Week - G. Martin Bingisser 6kg Hammer

Hello hammered blog visitors. This week's video preview has been bestowed upon Martin Bissinger. He's an Swiss hammer thrower. He is currently based in Seattle, Washington and takes the 5hr drive to Kamloops whenever he gets a chance to break away from law school. Martin is a true definition of dedication to hammer throwing. Martin and myself share the same aspirations of competing at the 2012 Olympic games in London. Who knows, there just may be a Swiss and a Caymanian in the hammer throw final. Keep up the hard work Martin!!!

Training notes

A.M.
I've been having a string of bad practices over lately. I just didn't feel like I had much coordination during the throw. It was greatly evident while throwing the 8kg hammer. But every time I go through times like these I learn to focus more on developing better technique than trying to throw hard. Coach B. has changed my winds once again. He has me bend my right side on the wind and keep my hands close to my right ear. He also has been coaching me to not turn/move my left leg first. The hammer should move around the left. And he has been stressing not to help/lift my right leg once the hammer has made it pass 0 degrees going into 90 degrees. These things tend to happen more when I'm have a bad rhythm day. Even though I was making these mistakes he still found good things to say about the throw which helps my motivation.

P.M.
I felt totally different this afternoon with the 7.26kg and 6kg hammers. I felt I had better coordination and I move the ball a lot faster. Coach B had me stand more up right in the winds then bend my back going into the turns. This helped with pushing the ball. Right now my specific strength seems to be very good. I'm moving weights at good speeds which can be transfered to the throw.

Training notes

Today's training was a good day. Besides having to deal with about 350 stinky high school wrestlers, I had some decent throws. This morning I was throwing the 8kg and thought the throws were alright at best. About half way through practice, Coach Bondarchuk goes into the circle and looks at the hammers. I had no idea why he was in there but after the next throw I knew why. He says to me "I thought you were throwing the 6kg." Which translates to I was moving the 8kg like the 6kg!! That is one of the best things he has told me since I moved up here. That means that I'm moving the ball well. I had a right to fell like I was on cloud nine. My training buddy Martin even told me my throws were improving. And to top it off I beat Dane Miller in a jump off!!!! Well another day down, one throw closer to becoming better.

JUST A THOUGHT

I'm in the best situation of my life. I'm pursuing a dream that I know will materialize (Olympics 2012)and I am in a training environment that is conducive for this dream. Coach Bondarchuk is the most determined person I have met in track and field. He comes to practice sometimes 7 days a week 6-8hr a day to help me and others alike achieve greatness. He doesn't care if there's bad weather, disputes between the city over throwing the discus while people are using the track and he shows up when he's sick. This is truly the kind of coach an athlete needs to prepare him/her for success. Though it can be reached by other means, I'm grateful that he is a part of my approach. Thanks Dr. B!! Your efforts are never overlooked.

Training notes

A.M.
8kg. Hello everyone. This morning was a tough practice. I had a hard time putting together a decent throw. My speed felt way down. However, I didn't feel bad at all. I wasn't tired nor did I have sore muscles. Coach B. had me bend my left side on my winds and it helped me push the ball better. He was stressing to keep a bent position throughout the entire movement. This prevents me from being "up" in the throw.
P.M.
7&6kg. My program has changed since Saturday. I've been throwing the 7 and 6kg hammer in the afternoons. They felt really good and light. It's because I have been throwing the 8kg for so long. I was supposed to only do specific strength exercises in the afternoon but I misunderstood him and continued to do the 8kg lifting in the afternoon.
Today he told me I was doing the wrong workout. I was saying to myself geez how long will I be on the same lifting program for both workouts. The throws were great though. 8 reps with both weights.

Training notes

A.M.
On Friday I had a variation change in my program. Over the break I was throwing once a day and using my 8kg program. Now I'm doing the 8kg program but I'm taking 5 throws, doing my full lifting program, back down stairs for another 5 throws, into another full set of lifting, 5 more throws then 1 set of lifting for all my exercises. Wow!! A little tired after that. But it is nice to have a slight program change. I think that this variation is preparing me to change my program. And also to end the peak condition. If there are any coaches reading this post a comment on how you feel about it. My second set of throws felt stronger but I had fatigue in my legs. Many of the throws felt like I was glued to the ground on my second turn(I only do 3). He also has been coaching me to not lift my left foot so high off the ground, more specifically not having such a big heal turn. Which, in the US this is most often taught. Coach Bondarchuk says that it is not necessary. I recall going to a throws camp and the person putting the camp on would blast us for not being able to lift our toes high enough going into a heel turn. "You guys can't even slide a penny under there." Now I know that that move is not needed. If you look at many of the athletes he has coached in the hammer most if not all of them have heel turns that don't involve the toes trying to touch the sky. lol. Well that a lot for today. Please leave comments.
P.M.
Same as above, long,good, and productive workout.

IT'S A NEW YEAR

Hello everyone,

Happy new year!!! I'm back in Kamloops, B.C., well rested, excited and ready for the new season. While I was at home I injured my back (threw my back out) while lifting. That was truly a painful experience. I had to be taken to the hospital and giving three shots to the bum to try and relax my back muscles. I had x-rays taken but I can't know the full extent of my injury until I get an MRI. Even though it was painful it was a blessing because I was able to rest and allow some of my minor injuries time to heal. I rested about 2 weeks and I got right back into it.
Coach Bondarchuk kept me on the same 8KG workout but had me on 1-a-days for 2 weeks in total. On Monday I think that I'll be getting a new program. The first day was a little painful but I was able to train through it. The 8kg felt the best it ever has. I had a ton more speed. My training partners even commented on how much better and faster I looked. That was something to be happy about, but I have to be very careful not to re injure myself. So I haven't been doing any heavy pulls in the gym. Everyday I feel a little better. There are a few days that I have a little set-back where I feel a little worst, but thats all a part of the process.

HAPPY NEW YEAR! MAY IT BE DIFFERENT FOR ALL THE RIGHT REASONS.