Getmikehammered

2010-06-30T10:07:00.001-07:00

Training has been a difficult and I haven't had much of a season. The reason behind it is technique. In April Dr. B came back from a training camp and switched me back to three turns. He said that I would have foul troubles because on my first turn I'd "jump behind" meaning, instead of moving the hammer around my body I was moving my body backwards. This switch affected my mental preparation for the season.
One of the keys to being a good athlete is trusting your coach. I'll admit it was hard at times but things have come around since then. I've had training PB's with the 5kg (72.03), 10kg (47.35), 8.5kg (55.20)
So far we've worked on my entry and staying in longer double support. His cue is "entry same final" which means push the ball around and over my left leg.
I have a competition in Kelowna this weekend. My main focus is to compete well and work on my entry.
After that I'll be competing at the CAC games in Puerto Rico on the 25th of July.

The Lesser of Two Evils

2010-03-17T16:29:00.000-07:00

Out of the swamp marsh and into the wind. The new circles are nice however, we sit on a plateau that could serve as a wind turbine location for the city of Kamloops, or better yet a great area to throw a new world record in the discus. On a warm non-windy day it will be a throwers paradise, even if its only 40 days out of the year.
There are two discus circles and two hammer rings. We have very wide concrete pads and fencing that extend out for protection. The landing area is semi-hard clay/rock and is good for finding your marks.

As far as my training is concerned, its going alright. I'm still on one-a-days and Dr. B changed my program this morning to the 5.5kg. Its a sets workout and is a bit time consuming but the lifting is a bit easier. My legs are a bit sore and its the first day. Tomorrow is a rest day. I'm looking to get over 70m with this implement.

I've also decided against competing right as outdoors start. I have a little longer season and I still need to get more reps in with four turns. I'm hoping to open in Kamloops in early May.

Outdoors

2010-03-03T17:26:00.000-08:00

On March 1st we had our first training session outside. It feels great to be outside so early on in the season. My first few throws with the competition weight felt great and so far it seems that all my hard work in the winter is going to pay off. There is a meet in Seattle on the 13th of March that I might throw at but I'm not sure right now. I will post some video and marks soon.

As a side note, a fellow teammate of mine, Ronald Forbes recently qualified for the World Indoors in the 60mh. I wish him the best and I'm proud that the Cayman Islands will be represented there.

Other Blogs

2010-02-01T16:13:00.000-08:00

Hey guys, below are a few links to other throwing blogs/websites that may be of interest.
They are both from my training partners and are great places to get more information about our training system.

http://www.evergreenathletic.org/

http://evergreenathletic.org/kibwe/

Indoor video

2010-01-12T20:10:00.000-08:00

So here is a video from my last practice.
In review there's a few things I will work on.
I'm stepping back a little with my left leg in the beginning of my throw.
I'm also leading a little with my left shoulder through the turns.
A good thing is that I'm not picking my right leg up until I reach 90 deg.

Training update

2010-01-06T15:21:00.001-08:00

When Dr. B left he gave me my timetable for my workouts and he threw something new in there. On days I have 4 sets I train once and on days I have 3 sets I train twice. This happens for a week alternating every two training sessions between 4 and 3 sets. This sounds confusing but it really isn't. It has the same concept of volume with his "sets" program it just gives me a little more rest in between sessions on certain days.
I have 24 attempts on 4 set days and 26 on days I have 3 sets, twice a day.
Its a pretty high volume program but after 4 sessions I was able to adapt and not have any soreness.

In my previous post I mentioned he wanted to change my start. He says that my start should be the same as my final. So the move has to be the same. So instead of trying to be totally flat to 90 degrees, he wants me to be a "little up" with my arms, (not the legs.) He also wants me to bend my chest. This should help me have tighter turns and have space in the circle after 4 turns.
It might not seem like much but when done correctly it looks and feels a lot better.

That's all for now!

Training update

2009-12-29T13:42:00.001-08:00

I started a new program today. I trained through the holidays this year and it was alright. When Dr. B came back he told me he trained by himself for 15 years. No coach or even a training partner to help guide him. He became and Olympic champion/World record holder totally by feel, and his own research. I feel that is pretty inspiring and amazing. We had a few one-on-one session where he talked a little bit more about my technique and what needs to be changed. I will touch on that in a future post.

So here it is.
5kg X3
8kgx3

lifting
ball throws
box jumps
plate twists
medicine ball abs

Three sets of throwing and lifting.

I'm pretty busted from the first practice but am absolutely sure that I'll adapt in a few training sessions.

All the best for the new year!

MGL

Training update

2009-11-25T09:03:00.000-08:00

Training hasn't been going so well the past week or so. After my first day of the new program my distances have been going down. My rhythm is totally off and according to Dr. B, I have no energy. So he's decided to reduce my volume by dropping a practice a day for 10 days. I really hope it works.
Outside of my rhythm being off, I'm improving on bending my chest on the entry and staying down through the throw.

So I'll keep you all posted on my progress.

Update

2009-11-17T20:18:00.001-08:00

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

2009-10-21T08:22:00.000-07:00

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

2009-10-13T19:07:00.000-07:00

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

2009-09-29T08:18:00.000-07:00

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

2009-09-15T11:40:00.001-07:00

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

2009-09-08T20:01:00.000-07:00

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

2009-09-07T21:09:00.000-07:00

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

2009-08-31T13:12:00.000-07:00

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

2009-07-24T14:15:00.001-07:00

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

2009-07-19T14:53:00.001-07:00

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

2009-07-13T13:15:00.000-07:00

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

59.50M in Cuba video

2009-07-13T12:50:00.000-07:00

Season best in Cuba

2009-07-10T08:23:00.000-07:00

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

2009-06-28T23:31:00.000-07:00

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

2009-06-03T08:45:00.000-07:00

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.

Meet notes

2009-05-27T21:52:00.000-07:00

So I get to Seattle, I feel great, 2nd warm up throw measured at 60.10m. Then first throw into the competition my left knee began to hurt. I've had trouble with this all season but have been training through it. I've worn a brace and do home rehab (heat and rolling). I gritted my teeth through the whole competition in hopes of repeating my warm-up attempt. I ended up throwing 56m. I'm disappointed about the competition mark but I feel great about my warm up throw and don't feel as if this was a waste of a trip at all. I'd like to thank the high school and masters athletes that came out and made this meet possible. And I greatly appreciate the Bingisser family officiating and putting me up for two nights.
Now the game plan is to get back to Kamloops and get treatment. Find out what's wrong with my knee and see If I can get healthy to compete on June 12th in Richmond.

This season is far from over and I know I will get a big throw before its out!

Training marks

2009-05-13T08:20:00.000-07:00

Here are last weeks training marks.

5th
60.10m 7.26kg
65.15m 6.kg
50.50m 9kg
68.00m 5kg

6th
59.36m 7.26kg
62.50m 6kg
48.00m 9kg
68.20m 5kg

8th
58.71m Competition

9th
51.32m 9kg
68.60m 5kg
57ish 7.26kg

11th
50.70m 9kg
71.35m 5kg
59.00m 7.26kg
64.10m 6kg

Training notes

2009-05-11T13:50:00.000-07:00

Well training has been going well despite my shorter competition marks. Tomorrow I'll post my marks from last weeks' training. Here are a few photos taken from my competition this past weekend. Thanks Ryan for the photos.

Meet Notes

2009-05-09T08:02:00.001-07:00

58.71m Ughz! Not sure what to say at the moment.

Pre meet notes

2009-05-08T15:05:00.000-07:00

I have a competition in 3 hrs and its time to set a new national record and personal best. My adrenaline has been pumping pretty hard for the past two hours. My mental game is to not think and throw hard. I'm in good throwing shape so there's nothing for me to worry about. I'll let you all know how I do once I'm doing.

Positive thinking, positive throws.

Training notes

2009-05-04T16:41:00.000-07:00

Dr. B got back today as well as the rest of my training group, less Sultana. She's off to compete in Doha. I wish her all the best and hope she throws another Canadian record. Training has been going fairly well. I've had 22 sessions on this program so far. I have my competition here in Kamloops on the 8th and I'm looking to PR there.

Training marks,

29th
60.20m 7.26kg
64.00m 6kg
50.80m 9kg
70.00m 5kg

1st May
60.20m 7.26kg
66.00m 6kg (PR)45.80m 9kg
68.50m 5kg

2nd
57.10m 7.26kg
64.00m 6kg
48.00m 9kg
68.10m 5kg

4th
58.30m 7.26kg
65.01m 6kg
49.01m 9kg
70.70m 5kg

Training notes

2009-04-28T19:48:00.000-07:00

Training has been upbeat over the past week. The weather has varied from windy and cloudy to sunny and warm. Even though its almost May it still snowed for a bit the other day. I got sick on Sunday and have been feeling under the weather but I have still been training through it. Here are last week's marks.

22nd
56m 7.26kg
62m 6kg
47.70m 9kg
67.70m 5kg

24th
58.70m 7.26kg
64.00m 6kg
44.60m 9kg
68.60m 5kg

25th
57.70m 7.26kg
63.80m 6kg
46.40m 9kg
68.60m 5kg

27th
58.30m 7.26kg
62.00m 6kg
48.00m 9kg
69.40 5kg

28th
59.00m 7.26kg
63.40m 6kg
no afternoon practice. (clinic)

Training notes

2009-04-21T11:49:00.000-07:00

First practice back from competition and I go 60.30m with the 7.26kg. and 64.93m with the 6kg. These are decent marks especially having thrown badly this past weekend. The weather is still cool here in Kamloops, right around 10C. Looking forward to the 20's.

My openers

2009-04-21T11:37:00.000-07:00

Well I just returned from California for my first two meets of the 2009 season. I went 57.70m at Cerritos on the 16th and 56m and change at Mt Sac on the 18th. These marks are pretty low, much lower than I expected. Dr. B said I just looked, scared, tired and too slow. After much thought about my performances I concluded that there are a few reasons why I didn't compete well. These are excuses just things that might have affected me.

1. My training program. I just started a new program and only had two practices with the 7.26kg.
2. I got rear-ended right before my Cerritos meet.
3. I just didn't compete hard enough.

But I've been doing this long enough now so I need to cut the BS and compete better. Friend and mentor Kareem Streete told me two important things. 1. You will never feel 100%, you just have to compete as best you can on that day. 2. You have to have a short memory in the game. Things are always changing.

So my aim is to find my groove at my next meet here in Kamloops on May 9th.

8kg indoors

2009-03-20T18:35:00.000-07:00

Program update

2009-03-20T18:26:00.000-07:00

I've been on this program three weeks. A week and a half into it I went back to two-a-days. So my volume is pretty high right now. 42 throws a day. That's the most I've done since I've moved to Kamloops. Its not as bad as I thought it was going to be. As far as being physically tired after each practice, my technique has been pretty consistent. Next week I'll be posting a tentative meet schedule for the year. Also I'm planning on putting up a new video of me. I know its been forever since I've posted a video on here.

New Program

2009-03-09T15:36:00.000-07:00

I started a new program last Wednesday. I train once a day now. 21 throws and lots of special strength exercises to strengthen my lower back. The first few practices were hard to adjust to but I actually like them because they are a harder than my normal routine and I get the rest of the day off. I'm throwing the 6,7.26 and 8kg. 90 reps of hammer finals, 3sets of snatch's, 7 sets of leg raises, 3 sets of squats, abs and stretching. I'm not sure how long I'll be on this program for but my first competition is in about 6 weeks. So the countdown begins!

Back Re-injury

2009-02-16T08:39:00.000-08:00

Last Monday I re-injured my back throwing. I sprained my lower back muscle. This is the second time in two months. Its frustrating because injuries force me to take time off and also means I have to back down on the intensity of my throws. I returned to training 4 days later only because I know that the season is right around the corner and I need to have the reps in to be ready to go big! Today I'm feeling a lot better, after chiropractic sessions and a lot of stretching, ice and rest. Dr. B still wants me to throw at minimal strength for another week or so just to be safe.
I will be very careful not to re-injure myself by wearing a belt, stretching and an adequate warm-up.

Training notes

2009-02-02T20:57:00.000-08:00

Hey everyone!

Still training as usual these days. My back is still hurting and causes a lot of discomfort during practice, walking, sleeping and sitting, lol. But I take enough Ibuprofen to reduce inflammation in a baboons butt.

My throws have been looking ok. I've been working on not jumping backwards so much on my first turn. Its almost like my upper body moves backwards instead of around the left side. Other than that Coach B says I look alright.
That's all for now!!

Did I sleep through the new year?

2009-01-21T13:46:00.001-08:00

It was brought to my attention that I hadn't posted since last year. I wish It were from being busy, but no its been business as usual. I spent some time in California visiting family for a good break. But I've returned to Kamloops for training.

Before I left I was dealing with an elbow and back injury. I get treatment for both but they nag me at just about every practice. I've turned down the intensity in my throws and have been very careful in the gym. So far it seems to work, the injuries aren't getting better but they aren't getting any worse.

Dr. B will be back this weekend from a training camp in Arizona. It will be great to have my coach back.

Well I will try to keep the posts up to at least once a week. So all my hammered blog visitors will have something to read besides the news.

Happy Holidays

2008-12-26T10:33:00.000-08:00

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

2008-12-09T18:02:00.000-08:00

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!!

2008-11-24T08:29:00.000-08:00

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

2008-11-12T15:15:00.000-08:00

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

2008-10-29T07:56:00.000-07:00

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

2008-10-12T17:06:00.000-07:00

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

2008-09-26T15:07:00.000-07:00

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!

2008-09-16T11:16:00.000-07:00

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

2008-08-23T16:44:00.000-07:00

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

2008-08-19T15:58:00.000-07:00

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

2008-08-18T12:04:00.000-07:00

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!!!

2008-08-18T11:54:00.000-07:00

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

2008-08-10T20:05:00.000-07:00

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

2008-07-30T19:02:00.000-07:00

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

2008-07-07T07:01:00.000-07:00

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!!

2008-06-20T18:00:00.001-07:00

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

2008-06-19T16:57:00.000-07:00

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

2008-06-16T08:24:00.000-07:00

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!!

2008-06-12T17:54:00.001-07:00

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

2008-06-12T17:49:00.000-07:00

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

2008-06-05T19:11:00.001-07:00

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!!!!

2008-06-03T18:00:00.000-07:00

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

2008-05-30T16:49:00.000-07:00

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

2008-05-29T17:22:00.000-07:00

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!!!

2008-05-25T17:27:00.000-07:00

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

2008-05-23T16:03:00.001-07:00

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

2008-05-20T19:21:00.000-07:00

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

2008-05-18T20:40:00.000-07:00

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

2008-05-14T17:31:00.000-07:00

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

2008-05-11T18:01:00.001-07:00

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

2008-04-29T11:57:00.000-07:00

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

2008-04-27T23:32:00.000-07:00

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

2008-04-27T22:58:00.000-07:00

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!!!

2008-04-26T17:34:00.001-07:00

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!

2008-04-22T10:58:00.000-07:00

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!!!

2008-04-15T09:04:00.000-07:00

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

2008-04-05T11:59:00.000-07:00

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

2008-04-02T21:02:00.000-07:00

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

2008-03-22T17:23:00.001-07:00

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

2008-03-19T08:59:00.001-07:00

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

2008-03-07T19:28:00.000-08:00

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

2008-02-23T16:27:00.000-08:00

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

2008-02-05T16:58:00.000-08:00

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

2008-01-30T17:00:00.000-08:00

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

2008-01-19T21:29:00.000-08:00

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

2008-01-15T17:57:00.001-08:00

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

2008-01-14T17:45:00.000-08:00

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

2008-01-07T17:18:00.000-08:00

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

2008-01-05T17:35:00.000-08:00

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.

Update

2007-12-11T09:01:00.000-08:00

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

2007-12-09T18:30:00.000-08:00

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

Training notes

2007-12-07T17:51:00.000-08:00

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

2007-11-27T18:16:00.000-08:00

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

Training notes

2007-11-26T18:04:00.000-08:00

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

2007-11-24T19:22:00.000-08:00

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

Training notes

2007-11-24T18:12:00.000-08:00

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

2007-11-23T17:38:00.000-08:00

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

2007-11-20T18:38:00.000-08:00

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

2007-11-14T20:34:00.000-08:00

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

2007-11-12T18:17:00.000-08:00

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

2007-11-09T17:17:00.000-08:00

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

2007-11-06T19:59:00.000-08:00

Jennifer Joyce, Canadian Hammer thrower. Leave a comment.