Did I sleep through the new year?

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

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!!