Recovery
February 2012

In years past I have always given my best effort while on the field, the court, or the weight room, but when my training was over for the day, I was done. Often times I would not eat for several hours after training, would stay up late, and would require just as much, or more of myself the next day. My body was in a constant deficit, could not fully recover, and would eventually give up in the form of injury or sickness.

This season I have noticed growth in many aspects of my training so I have been trying to pinpoint exactly what I am doing differently. As a younger athlete I tried hard. I spent extra hours training, did the extra set at the end of a workout, showed up on the “optional” days, played multiple sports, and made it a point to give maximum effort at all times. I was encouraged by coaches never to quit, to play through the whistle, and to make sure I was doing more than anyone else I was competing against. To be successful in any manner an individual must put forth great effort, be focused on the task at hand, overcome obstacles, and continue along the same path until the final goal is achieved. And while these elements are all necessary and important to my success, this year I have concentrated on one final factor that has increased my development exponentially. RECOVERY!

Instead of forcing myself to train to the point of sickness, injury, and exhaustion, I realized I could make adjustments to my daily life that would allow me to enjoy what I do, train efficiently, and recover more fully each day. With the encouragement of my wife Kate, and my training partner Aretha Thurmond, I have made several changes. I drink far more water than ever before (half my body weight in ounces each day). I do my best to eat a healthy balanced diet. I drink up to three protein shakes, combined with peanut butter, oats, and frozen berries, every day. I stay on a regular sleeping schedule. I foam role before each training session and stretch after. And most importantly, I completely rest one day a week. Complete rest is a vital component to true recovery. So important in fact that it is mentioned 170 times in the Bible as a requirement for the body, mind, and soul.

If you are in a recovery deficit and are experiencing the negative side effects, please don’t hesitate to make a few simple changes and watch as the exhaustion you feel in the mornings, the constant cold that just won’t go away, or the small injuries that keep slowing you down, gradually disappear. Recovery cannot be achieved by sleeping in one morning or by taking a pill. Recovery is much like weight loss, it is not achieved quickly, but by changing a lifestyle and forming new habits.

With only 2 months until my first competition I will continue to train hard and focus on recovery. Please take a minute to consider what you can do to encourage your body to recover from the daily stresses you place on it. If you can’t think of anything……drink more water!

Thank you for your support and your encouragement as the season draws near. If there is anything I can do to help you please let me know. Call me, text me, or email me anytime.

The Olympic year is upon us! In just six months, I will compete against 23 of the best discus throwers in the country for a chance to represent the United States on the world’s biggest stage: the 2012 Olympic Games. The road has not been easy. Many of my former competitors have been unable to persevere– but for those of us who remain, the journey has been well worth the sacrifice.

Two years ago, Kate and I embarked on a journey that took us across the country. We sold most of our belongings, gathered friends to say goodbye, packed a small trailer carrying only the essentials, and left everything and everyone we knew to pursue a dream. A dream unaltered by the unpredictable variables we so often let direct our lives. A dream to which we have remained true, and which has been characterized by unprecedented passion and desire to achieve something only few achieve – The Olympic dream.

Two years ago, I began training at Auburn University with Coach Clayton, who has coached several Olympians. I have diligently focused my efforts and stayed the course. I have completely changed my throwing technique, improved my physical strength, gained 20 lbs, increased my flexibility, drastically improved my body awareness, sharpened my mind, and improved my balance. These pieces, which were once so separate, are now interlocking, weaving their way into one another and forming the foundation I will rely on during these final and most critical months of training.

Currently, I train six days a week and work as an intern with the Auburn track team 20 hours/week. Kate balances taking care of our son, Ryker, and working as a personal trainer. I also have a team of 20 monthly financial supporters, and a number of people who have given one-time or periodic gifts.

The generosity of my team is what enables me to pursue the Olympic Dream. I invite you to become a member of that team—and would be honored for you to be on it.

It has always been difficult for me to ask for help. But we are now on the final turn and the finish line is visible. With only eight months remaining until the Olympics, every day counts—and I really need your support to help with living and competing expenses in order to truly focus on the final goal and achieve the dream.

Why not? Go ahead, don’t be shy. Click the donate tab on the top of the page and select a one time or monthly donation.

A baby boy!!! On September 28th 2011 at 2:24pm, Ryker Thomas Conwell was born. Kate is an absolute rock star and managed to have an all-natural 9.48oz, 23inch long baby boy. Ryker is the first Conwell boy in his generation and we could not be happier. Thank you to everyone who came to visit or sent encouragement, cards, gifts, texts, emails, dinners, and love to our new family. We will be in Portland, Oregon December 16th-24th and Kent/Seattle December 24th-January 1st. We look forward showing you Gods new creation, the best thing we have ever done….until we have another .

Training has been going better than ever. My weight room lifts are at an all-time high and my throwing is on the same path. Although success in the weight room does not directly translate to the discus ring, there are correlations and statistics that encourage me to continue working hard and setting new personal records (PR’s).

Currently we (Aretha Thurmond, Cory Martin, and I) are on a Tuesday/Friday lifting schedule. By lifting twice a week we are able to focus our lifting days on strength training and still have 4 days to practice throwing and functional strength movements. This is not a common training schedule but it is working very, very well. On our Strength training days we do variations of the following; Olympic lifts (snatch or power clean), a push lift (squat or bench), dumbbell lifts (incline bench, over head press, bicep curl, etc), back work (rows, TRX pull ups, etc), and an assortment of core stability and strength work. We always end with partner stretching which has proven to be very effective in limiting injury and encouraging recovery for the next training day. My new PR’s have come in the power clean, the snatch, and the bench press. We are in the foundational building cycle of our season so we are doing 5-8 repetitions for 6 sets of each exercise. I power cleaned 330lbs for 5 reps, snatched 231lbs for 5 reps, and bench pressed 315lbs for 7 reps.

In the discus ring we are spending the majority of our time on three cues. Stay tall, stay long, stay smooth. I know, it sounds so simple. And it is. In fact, it’s almost too simple. For the majority of my athletic career I have tried hard. I tried so hard I actually took myself out of position instead of moving through the position I was already in. If I “try too hard” I become inefficient in my movement and spend the same or more energy in the wrong direction. I can try and explain. When I enter the middle of the ring I have a choice. I can use the rotation I already created at the start of my throw and allow my body to turn together in a smooth, long, efficient, balanced rotation OR I can try and “do more” by quickly pulling my right leg to the middle of the circle in an effort to create more speed and rotation. The latter always results in a disjointed, hitchy…yes it’s a word created by my coach to explain my old technique, shortened throw that requires constant adjustments through the movement. The result of the “faster right leg” is inconsistency and wasted energy in the wrong direction. That being said, we are fixing it! I am very excited about this change and can’t wait for my next throwing practice.

Thank you to everyone on my team who has helped us continue to chase the dream of the 2012 Olympic Team. We currently have 22 monthly donors and several of you have chosen to give a onetime donation which we split up to help us each month. Thank you everyone for your generosity. Honestly, this pursuit would be impossible without your help. If you have not yet chosen to join my support team and have thought about it in the past….now would be a great time . I am very diligent and frugal with these donations and they will all go to help pay for my training these next 10 months. They are 100% tax deductable. Visit http://www.willconwell.com/donate/and choose a monthly auto donation on the left side of the page, or a onetime donation on the right. Thank you for your help!

Believing,
William Conwell

JULY

Ironwood Throwing Camp

In early July I coached at the 2011 Ironwood throwing camp.  The camp is designed for throwers of all ages; with mostly middle and high school athletes participating.  Many Olympic athletes and throwing coaches join together to teach and encourage over 250 throwers.  It was at this camp that I first realized how much I love coaching.  The thrill of encouraging passion, growth and change in the next generation of throwers brings me a great sense of joy and accomplishment. 

Bevfest 2012

Happy 80^th Birthday Grandma Bev Donovan!  At the end of July, Kate, Ryan (my brother), and I traveled up to Chicago, Illinois to celebrate with the rest of the Donovan family (my mom’s side).  It was a once-in- a-lifetime opportunity to join with our cousins, aunts and uncles to celebrate 80 years of Grandma’s life.  Ryan and I made the 800 mile drive in my car (which now has over 224,000 miles J ), while Kate flew, due to her ever expanding baby belly.  The party was filled with many hugs, laughter, dancing, and memories.  We love you Grandma and are proud to be your grandchildren!

AUGUST

Onward goes the journey

After my three week break from training it was time to re-focus and continue the journey onward toward the 2012 Olympic Games in London.  The fall workouts are filled with high intensity, endurance, strength, and coordination training.  Our focus is on athleticism and functional movement.  The day begins with drinking 20oz of water 30 minutes before eating.  My goal is to drink 130 ounces of water each day (half my body weight) in order to maximize the nutrients and supplements I consume throughout the day.  I have breakfast, make my lunch, drink an extra 600 calorie shake, pack my bag and leave for 10am practice.  Warm-up involves band walks, ankle mobility, shoulder mobility, balance and range of motion exercises, hurdle mobility, jumps, skips, crawls, and coordination movements while running.  It takes about 40 minutes and I often find myself catching my breath and covered in sweat.  Once warmed-up we lift weights.  Some days are weighted cardio circuits that challenge my mental toughness, while other days are focused on building a physical base of strength.  On the strength days I push my mind and body to do greater than the day before.  We focus on the Olympic lifts (snatch and power clean).  They encourage the full range of movement and flexibility that are required in all athletic movements, especially throwing.  We also bench press, back squat (multiple variations), and do countless single leg lunges, step-ups, back and ab exercises each day.  After lifting we spend 10 minutes foam rolling.  The foam roller helps with “Myofascial release.”  The basic concept is to apply pressure to the body which aids in reducing inflammation and preventing injury.  This is very helpful in decreasing soreness the next day after a workout.  Next up, another protein shake, lunch, clean up and work for the Auburn track team for several hours.  At night I get an occasional treatment (deep tissue massage) by John Hall and then rest up.  Day after day this routine will pay off!

Together Forever

This month Kate and I also celebrated our 4 year anniversary!  We spent the day together and journeyed to a Georgian plantation.  Kate is approaching her due date and thought this day would be a great photo opportunity.  She was right!  Take a look at our pictures here (http://kwconwell.shutterfly.com).  She is looking absolutely beautiful and ready for the arrival of our baby boy in September. 

Join the journey

I have increased my supplement regiment and would love your help!  The Evergreen Athletic Fund is a non-profit foundation that aids several northwest athletes in their quest for the 2012 Olympics.  If you would like to help me reach my goal please consider donating to the non-profit, tax deductable Evergreen Athletic Fund.  CLICK HERE

May 2011 Update – A Word from the Wise (AKA my Wife)

Hello everyone!

In January 2010 Will and I started out on an adventure, moving from Seattle, Washington to Opelika, Alabama, so he could pursue a spot on the 2012 Olympic team. It’s been over a year since the move, so I figured it was time for you to get an update from my perspective. J

I’m not sure how many of you know, but I was not excited to leave Seattle when this began. I did not want to leave my friends, family, a successful personal training business, and the familiarity of the northwest to come to a small southern town where we knew less than a handful of people. After much discussion, we decided it was the best thing for Will’s throwing career, and I wanted to support him. But, I also knew that it would take more than just my support for Will to have the chance to pursue his dream.

I want to thank each of you for your continued support of my husband’s dream. Each of you plays a role in making this possible for our family. Your prayers, encouragement, phone calls, letters, and financial contributions mean so much to Will and me. Because track and field is not a highly profitable sport in the USA, I know that this would not be possible for Will without you. So I thank you again for being a part of our team.

While we knew when we moved here, that making a change wouldn’t guarantee Will a spot on the team in 2012 I don’t think Will anticipated the struggles he would face. His workouts are harder and longer, and he is no longer the “best” athlete in his training group. He has torn apart his technique piece by piece, and faced more injuries than I can remember him dealing with before. While he tries to continue to remain positive, I know that the process is challenging for him. He just wants to “throw far!” Unfortunately, as an ex-elite athlete myself, I know that sometimes the process to improvement sometimes means taking two or three or four steps backward before you can start to take steps forward again. This can mean having a season, like 2011 has been for Will, when you don’t see any improvement, and wonder why all your hard work isn’t paying off. He has to deal with frustration, anger and confusion….and as his wife I get to deal with him dealing with all that. This isn’t easy for either of us, but it makes us stronger as a couple, and Will stronger as a man, a husband, and athlete. The learning process is more than just technical; he is going through a fire that will refine him as a person. I believe in him, and in the process, and have confidence that in the end he will emerge victorious in many ways.

Will’s 2011 season is almost over, he has a few more chances, including two local meets this weekend, to qualify for the USA Track and Field Championships held in Eugene, Oregon June 23-26th. Right now Will sits 20th, and the top 18 qualify for the meet. Will has always worked hard. He is bigger and stronger than ever before, and in practice his throwing is going well. Now, I believe he needs to find a way relax and enjoy the competitions. He has put in the work, and must trust in God’s plan for him. Please keep him in your thoughts and prayers as he enters these last few meets, he only needs to throw a few feet further to qualify for USA Championships.

Words cannot adequately express our appreciation for your support. We currently have a team of 25 monthly financial supporters, which help provide an opportunity for Will to train at Auburn University. If you would like to join the team as a one-time or monthly donor please visit Will’s website to make a tax-deductable contribution to the Evergreen Athletic Fund, http://www.willconwell.com/donate/ . Or you can mail a donation with a note designating Will as the recipient to EAF:
4230 137th Avenue NE
Bellevue, WA 98005

Here’s to Will’s Success!
-Kate Conwell-
Kate213@comcast.net

I have been working on staying on my right in the middle and eliminating the old hip shift before the throw. I loved this throw and felt very powerful and balanced. The 6# powerball is a great training tool to help me feel the rotation and timing of the throw

We are having a baby boy! I know some people decide to wait but we like to plan. Our ultrasound technician said she has been doing this for 25 years and was only wrong one time. His name is Ryker and he is due on September 15th. We are very excited and consider this little baby a gift from God.

While training in San Diego I stayed with Olympic Discus thrower Jarred Rome and American Record holder in the pole vault, Brad Walker. While talking with Brad he opened my eyes to two things I had not previously thought about. First, I was looking for someone who had made big improvements in their performance in a short time span. I was looking for someone to talk to about what they did and how they did it. The goal was good but my reasoning was not. Brad asked me, “Why do you want to find that person?” I replied, “If I know someone else who has done what I am trying to do, it will help me believe it is possible.” After I said it I realized how unconfident I sounded, but it was true. Brad’s goal is to set the world record in the Pole Vault. He said, “I’m trying to do something no one else has ever done, if I wait to talk to someone who has jumped 6.16m (20 feet) I will never break the record.” His statement was right on. There was much more to our conversation, including a detailed discussion about feelings versus positions while training and competing, and I found it all very valuable.

That weekend I competed at the UCSD Triton Invitational. My goal, for the first time in my life, was to be on balance. It sounds like a simple goal and one that should be easily achieved however during competition it is nearly impossible to make a change. But I did! I kept to my one and only goal, I stayed on balance. After achieving my positional goal I realized it was not enough. Yes, I was on balance and that was step one but I wasn’t moving well enough to create separation between my shoulders and hips which leads to far throws…which is step two.

A few days later I flew to Maui and met up with the top male and female throwers in the USA. We threw in two meets at War Memorial Stadium. It was an excellent trip. I stayed with my Uncle Chuck Conwell and his girlfriend Pat. My goal while in Maui was to stay on balance while adding a low left heal, a firm left hip at entry, and facing the sector as long as possible while entering the middle of the throw. The first meet was a bit messy and I did not face the throw well at all. The second meet went much better. I warmed up with very relaxed throws and was very aware of my body position at the start of the throw. I threw 59.24 meters (194 feet) which is my seasons best and currently ranks me 17th in the USA. It is a move in the right direction.

After the meets Uncle Chuck showed me just about every part of the beautiful island. We walked on the beaches, played in the water, went to the Hard Rock Café, climbed one of the mountains, drove “up country”, and watched the sunset while sitting on the beach. I couldn’t have asked for a better trip. Thank you Pat and Uncle Chuck.

I have a few more meets on my schedule this season; next up I will throw at the Tucson Throwers Classic in Tucson, Arizona on May 19th and 21st.

If any of the above technical stuff sounded interesting to you call, text, or email me. I would love to explain in detail exactly what I have been working on in the discus ring, weight room, and track.

I have been working with coach Jerry Clayton here at Auburn University for just over one year.  Most throwing and drill sessions we talk about three major elements that are required to throw far.  1) Flexion 2) Balance 3) rotation  The cullmination of these three elements is seperation between the right shoulders and hips which leads to far throws.  I used dartfish last week to compare one of my throws last season to 3 world-elite throwers;  Gerd Kanter, Rutger Smith, and Piotr Malachowski.  My lack of hip rotation is UNDENIABLELY clear.  My left side is so active in the start of the throw while my right side waits and waits…..and waits.  The result is a rather linear movement across the ring and a shift into the finish of my throw. 

Click Here To Watch the 4 way comparison video

I have been working every day to refine…no, create a new techinque that my body’s memory fights.  The progress is slow but steady.  I will post a training video showing the new and improved hip rotation I have been working on.

  When I think “throw far” I do everything my body knows to create energy and transfer it into the discus.  Unfortunately the way I naturally throw has created a movement that will never allow me to consistently throw far.   

My instinct is to lead with my upper body in the back of the ring.  This causes a fall to the center of the ring.  When my body feels the fall I begin to pre-turn my right leg (not hip) and pull in with my left arm to create rotation.  At this point I leave contact with the ground and finally my hips begin to rotate.  However, it is too late.  The late hip rotation/upper body lead creates a game of catch-up for the remainder of my throw. For one year straight I have been working with Coach Jerry Clayton on three things: Balance, Flexion, and Rotation.  When I am no on balance in the back of the ring I cannot keep flexion and therefore not continue to rotate.  I am now, for the first time ever, beginning to feel balanced as I rotate and enter the center of the ring.  When I use my right leg to create rotation, instead of my upper body, I can keep my center of gravity on top of my left foot and use it as a pivot point. This creates a new challenge for me.  Because I was so accustom to falling into the center of the ring, I never had to actually push off.  Now, when I am on balance and rotational, I have to initiate the push in my left ankle.  I still don’t have the timing down but as this season continues I hope to create the correct muscle memory. 

As I enter the center of the ring I have been focusing on facing the throwing field with my chest.  By keeping my shoulders square to the sector I am able to create separation between my right shoulder and right hip.  The hips continue to rotate and a tension builds in my core that will later be used to accelerate the discus. When I am on balance in the start and I create separation in the middle I am finally able to accelerate the discus and THROW FAR!  The crucial element on the finish is the application of force. 

Application of force is not helpful unless the force is applied at the correct time, in the correct direction.  Here is an example.  If I land in my power position (front of the ring) and both feet are in contact with the ground my tendency is to contract and pull with my upper body.  When I do, the path of the discus changes and my hips shift instead of continuing to rotate.  If feels very powerful, It is difficult, and creates tension in the chest.   BUT IT’S WRONG.   When the hips shift and the angle of release changes, I no misdirect energy and the discus does not fly as far.To correctly apply force on the finish I must continue to rotate and wait until the discus has reached the lowest point of it’s orbit.  The plane of movement must remain constant to be most efficient.  When the low point reached I can finally apply force with my upper body while forcing my hips forward and up along the same plane of movement. 

I will continue to train and focus on these cues.  Today is the 8th of January, 2011.

October 2010 Update

Training is going better than ever. I have been putting the time and effort into each workout and the results are very apparent. Outdoor track and field season doesn’t start until April but each day I’m excited to spend time in the ring refining my technique for what I believe will be my best season to date. Remember to save the last week in June 2011 on your calendar. The top 24 competitors in each event will be competing in Eugene, Oregon for the US Championships and a chance to place top 3 and represent the USA in Deagu, Korea at the 2011 World Championships.

This month’s recap
1. Ryan, Kate and I formed and LLC called Conwell Sports Leagues
2. Kate’s mom came to visit us for a week
3. We spent a day in Lochapoka “syrup sopping” – watching mules
     press sugar cane into syrup
4. We went to the Atlanta aquarium
5. Ryan and I dressed as Wayne and Garth and drove around in the
     1982 Chevy Chevette for Halloween while playing Queen’s “Bohemian Rhapsody”

The weather is slowly changing but we still enjoyed training in the high 70’s. I checked the weather in Seattle each day and was reminded how wonderful it is to be in the south, in the sunshine.

Yes! I am still fundraising. We are getting closer each month. Currently 28 family and friends have chosen to join the team and are giving $1200 a month. With only $300 a month left to raise I am looking for 12 of you to join my team and contribute $25/month! You can join by sending a check to the Evergreen Athletic Fund (Non-Profit, tax-deductable) or by clicking the donate tab on my website www.willconwell.com. The financial support of those who contribute monthly, as well as future gifts of any amount and frequency are always a blessing.
One month closer,

William Conwell
1515 Fitzpatrick Ave #104 Opelika, Alabama 36801