Wednesday, May 21, 2014


Below are the numerous links that will allow you to watch the World Relays in beautiful Bahamas :)


In Europe, the stream is available via

and on the Eurovision Sports Live App:

iOS -

Android -

Furthermore, the IAAF, in partnership with Dentsu, who are the IAAF’s broadcasting partner for the rest of the world, will provide a stream on the “IAAF Official” YouTube Channel.

Thursday, October 3, 2013

For helping reduce knee pain or post-surgery.  These are really good and simple
*Warning: I am NOT a doctor, please consult your physician before starting any exercise program




WALL SQUATS(0-70 degrees) Remember do not go past 70 degress. DO NOT FEEL PAIN





Friday, December 21, 2012

Road To Rio
The Current Situation

A quick update for RTR, I have been to see a podiatrist(foot and ankle doctor) and the results weren't necessarily positive.  He gave me two options: Wear a brace, or surgery to replace the torn ligament.
I wasn't shocked, scared, angry.  I've been dealing with pain and imbalance in my right ankle for the last 2 years. I just didn't do anything about it.  I guess it took a tough day on the track to remind me of true pain.  But ofcourse I just gritted my teeth and smiled as if nothing was wrong.  See that's what i've been doing since high school.  The "Tough Athlete Mentality".  This is something I truly wish I had not fallen into. One thing I tell ALL young athletes I encounter is if your are hurt in ANY WAY, do NOT risk it.  Do not try to be the BIG MAN. REST YOUR BODY. You only have one! Unfortunately one that may have cost me my athletic career.  Well you know I'm not like that.  One thing I learned is that God is faithful.  I will rise again. I won't go into the details but getting expensive medical treatment has not been an option for a while. Nonetheless,  I will find a way to get this surgery and rehab and I will return stronger that ever. See you on the other side.  See you in Rio.


For now I am just maintaining my strength by lifting my upper body only.

Tuesday, December 11, 2012

Road To Rio
A Self Induced And Painful Challenge

It took me a while to get back to my blog and update you guys but here I am.  I just competed this past saturday December 8th at the Capital University.  This time was not quite as hectic although i had to pay attention to when each event was.  I competed in the 60m dash, the 60 m hurdles, the long jump, the high jump and the shot put, not all quite in that order.  First up was the long jump. After warming up I joined the other competitors late on the running surface facing the sand pit.  I had to ask a fellow competitor to count my steps out from the sand pit since it had been such a long time since I did long jump(remember last meet I didn't even have steps haha). So he helped me out and I marked out at 93meters, after a practice run through I realized I was about a meter behind so I had to actually adjust to 92 meters.  These were all things a coach would say but as you know, I do not have this luxury.  All I wanted to do today is jump off my left foot.  I did!  I was able to jump 19'10" off of my left foot! Thinking back on it, I am so proud of myself.  My dominant foot used to be my right foot until (as i mentioned in my injury history) over the years i've sustained so many ligament tears that honestly it's not even stable enough to take that much force :(. moving on... 
My personal best on my right foot is 20'10, a full foot longer but this was from high school.  Even in college i only managed around (6.05m) or 19'10 on my right foot because I was forcing myself(and as i mentioned "fighting through the pain" stupidly enough.  Again this is something I regret earlier in my career, competing while injured.  
The High Jump was next.  Let's make this short.  I opened at the height of 1.83m(6'0' again) after not being able to clear 5"8' in warmups.  It comes down to weather you believe you can clear it or not and I did.
Next was the preliminaries of the 60m hurdles.  I ran slow!(10.75sec) I was jumping over gingerly haha but somehow I MADE FINALS! 
Next was the 60m dash.  I ran a 7.42 seconds good enough for 20/33 places. I didn't make finals. I wasn't mad at all because at this point is where I noticed my body started to break down.  Right foot started to hurt. My hips and thighs started to fatiuge. AND I STILL HAD THE SHOT PUT
I threw 8.19m(26ft8in), not good compared to the other big boys in this event but I was so fatigued at this point honestly i didn't care.  This may have been the only point I failed in the mental aspect. I'm supposed to put maximal effort regardless of fatigue level. Lesson already learned.
This brings me to this point.  THE ONLY THING STOPPING ME FROM RIO 2016 IS MY RIGHT ANKLE. That's it, let me explain, I have had this right injury probably since 2011, as a result of straining my ankle during an intramural game in 2010.  Honestly I no longer have the supporting ligaments on the medial and lateral sides of my ankles. all gone... I don't know how I survive each day just walking.  When I compete in multiple events, I have to take a month off after just to get back to a (mostly) pain free body. That is just not going to cut it!
For those of you who actually read my blog and care, I take time to be real with you guys and I try not to lie.  In my life I try my best in this area.  Ofcourse I am just a sinner just like everybody else and the only thing that sets me apart is my relationship and acceptance of Jesus Christ but I try my best to be transparent.  
So what is the solution? How do I fix this ankle injury and rehab? I don't know.  It costs thousands of dollars to do a surgery like this. And you have to ask yourself is it worth it?  Will getting the surgery cause more problems? Well the way I see it, so many professional athletes and olympians have these surgeries all the time and have successful recoveries.  I'm in a state of contemplation right now as I still am recovering from the soreness of this past weekends competition and a foot sprain caused by my ankle injury.  
Road To Rio........

Saturday, December 1, 2012

Road To Rio
The Debut

I'll keep this blog short today.  Today was my debut at the Tiffin Open at the indoor track facility in Tiffin, Ohio.  I registered for the Long Jump, High Jump, Shot Put, 60m dash and 60m hurdles.  Way to much to handle at a meet not aimed at multi-events.  Basically it was chaos. That is the only way I can describe it.  I missed the 60m dash(I actually wanted to run that one), my last jump in the long jump and I was late to my last(failed) jump in the high jump.  I even jumped off the wrong foot in the long jump because I switched recently.  To make matters worse I didn't arrive in time for warmups or to get steps for the long jump OR high jump.  Well that's the bad new. The good news is that I maintained a level head throughout, something come to think of it is crucial for a multi-eventer.  You have to keep going regardless of perfomance.  

When the dust settled I had cleared 5"10(correction I just checked and it was 6"0"!, next meet i'll try to clear my height 6"2' haha) in the high jump, I jumped 19"00 on the wrong leg in the long jump.  I ran my FIRST EVER in the hurdles(last place in a fast heat).  I just thankful the God because I enjoyed it and my drive there and back was safe and easy(albeit I got lost in Delaware, sorry its Delaware, Mr Morgan I'm looking at you haha). Here are the few pictures I managed to snap since I was so busy. 

Up next is the Capital meet next Saturday Dec 8th.  Pray for better results :) 

Thanks and God bless you guys
Find Jesus in your life.

Tuesday, November 27, 2012

Road To Rio- The First Stop

So this is it. This is the first time I will be competing against other. This weekend i'll take a short drive to Tiffin, Ohio for my first taste of competition against other athletes.  I have put in a lot of work to get to this point and I don't expect to be dissapointed.  This weeks workouts have been scaled down but the intensity hasn't been reduced.  Before I was lifting for muscle strength by doing longer repetitions with a few sets.  Now ALL of my lifting is now 80-90 percent of my maximum with only 5 to 6 repetitions.  As a physiology major in college I know this is what I have to put my body through in preparation for a "peak" I am pretty much overloading my body on Monday, Tuesday, and Wednesday in preparation for the Saturday meet.  Thursday and Friday are actually dedicated solely to rest and recovery in preparation for a great performance. 

I wanted to say thanks to all the people who have read my blogs or watched my youtube videos these past few months.  You know who you are so I don't have to say anymore.  Please continue to watch as I will also continue to keep you as updated as I can! You can actually see a video I made for you guys at the bottom of this page.

I will post the results of my meet as well as an evaluation of how I did on Sunday or Monday after Dec 1st.  Thanks for joining me on my journey to Rio! :)

Tuesday, October 30, 2012

 Road To Rio
A Training Session Of A Lifetime

Simply put, this sundays training sessions was the greatest experience of my track career thus far... easily.  Yes I said it!  I had the opportunity to train with not just one of the best coaches in the world but one of the best multi-event(heptathlon, decathlon) coaches in the world. So how did it happen?  How did I find him? Well actually I'm still not sure how because I have never met him! This was all God's work. This is what happened. Around saturday afternoon, I recieved a random email(or atleast at the time it seemed like it).  It was from Mark Lattimore, a former proffesional sprinter who was holding a camp on a sunday evening in Delaware(Delaware out of all places!! haha).  I was very tempted to delete it quickly because it looked like spam but thankfully I read on and saw coach Smith's name.  That was all it took.  When you see a name with those kind of credentials(he coached Hyleas Fountain to a silver medal in the Beijing olympics).  That was all it took, I didn't hesitate to register. I knew I HAD to be there! I might never get this kind of opportunity ever again.  So I registered that evening and the next day after church I was off. 

The Training Session

When I arrived we were first put through a warmup that included 2 laps on the tiny indoor track and a lot of hip mobilization warmup drills, legs swings, hip circles, high knees, hurdle drills. After that we broke up into 2 groups, sprinters and long jump/high jump.  I joined the jump group since I haven't done the event since high school.  We worked by the long jump pit first.What followed was a series of hops, plyometrics, and quick feet drills that I had done before but never quite a this intensity.  This is one thing that I noticed that seperates a world class coach from the others.  They make you get everything right.  I remember one drill that we did literally 20 times. 20 times! Hopping back and fourth trying to get the correct form.  After the long jump we headed to the high jump area. I put on my new spikes and headed over.  We continued with more technical drills particular to the high jump, running in a curve etc.

The Experience

This experience is something I believe was a blessing from God.  How did little old me, living in Ohio on a cold October evening train with a world-class olympic coach? Well it's all Christ.  He loves me and wants the best for me. He knows my heart desire and will grant it to me if I stay humble and focused. Thank you Lord!

Coach Smith And I!