Season best in Cuba

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

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

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

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

Back on the injuried list

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

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

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

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

Meet notes

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

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

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

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

Pre meet notes

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

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

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

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

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

Program update

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

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!