Girls Only Multi-Sport Program
May 31, 2012
Last night I had the incredible opportunity to go and spend some time with a big group of girls in downtown Ottawa.
My past soccer coach Audra runs a ’Girls Only Multi-Sport Program’. She asked me to come in and teach her girls some Taekwon-do and talk about my World Championship experience. Of course I was really excited so I accepted the opportunity in a second. There were two 1 hour sessions. The first group of girls were 9, 10, and 11 year olds. I took them through some of the drills I do just to give them a taste of what Taekwon-Do is like. I was a little nervous going into a room full of young girls and not knowing how they would react. These girls were incredible! They were full of energy, enthusiastic, attentive, hard working and willing to go out of their comfort zones. They made it really easy for me :) I also covered goal setting because I think it’s so important for young girls to have goals and dreams. Working towards them is what makes you grow as a person. 
Next there was an older group of teenage girls, some older than me. It was a different atmosphere because things were a bit more laid back but the intensity was high. We were working hard and teasing each other. I haven’t laughed that hard in a while. These girls had awesome dreams. Some wanted to be scientists, accountants, lawyers and one even wanted to open a bakery. I told her I would be the first one in line! It was inspiring to me Not many teenagers have a clue what they want to do and these girls had it all figured out. I showed them some of my favorite motivational quotes and next week when I go back, we will go over some of their favorites. I also made up little work book for them to fill out using a formula that I use when I set a goal for myself. Hopefully they will bring their booklets filled out next week and we can all work together to help each other reach our goals.
Last night is an experience I will never forget. I was so happy in that environment. I felt comfortable, confident, proud and passionate about my sport. I was so inspired to see all these girls doing the crazy stuff I was asking from them with a smile on their faces. All I wanted to do was go and share my passion for sport, Taekwon-do, and being the best you can possibly be. I hope to do more things like this because it makes me so happy and I enjoy it more than anyone will ever know. Thank you girls, for taking my ‘I Kick Like a Girl Challenge’.
I already have so many ideas for next Wednesday night
Qualified for Brockville
May 26, 2012
I had another two good days at the National Capital High School Track and Field Meet. First place for shot put, silver for javelin and silver for discuss. I didn’t have any P.B.’s but I’m just happy that I qualified in all events for Brockville next week for the East Regionals. Only the top 5 in each event get to go and compete. It will be great to compete at the track in Brockville since OFSAA is going to be held there the following week. I’m hoping to qualify for OFSAA in all events. Each week the competition gets stronger and stronger because of the elimination process. It will be interesting to compete against girls from Toronto and other big cities of Ontario who also have good track programs.
I love having my Grandpa there to cheer me on!
Ms. Rusch and Bill give me some advice between throws
I can’t believe how much I’m learning at each meet. I’ve been competing my entire life with Taekwon-Do so I feel completely in my element in that environment. Track is so different for me. I feel like a white belt all over again I am still trying to figure things out.
Bill watches every detail
Not only am I still learning how to prepare properly for a meet, I’m still learning the basic movements in each of the events. I love the fact that I have strong competition in all three events so it really pushes me. There are a few of us who throw within a few centimetres of each other. It’s like a cat and mouse game. One minute you’re ahead and then they have a good throw and then it’s time to play catch up. Sometimes you do and sometimes you don’t You don’t peak in these events until your mid-twenties so I have lots of time to figure this stuff out. I just have to constantly remind myself to be patient.
My shoulder felt a whole lot better than it did last week thanks to a great taping job with Spider Tech tape by Anthony Aeillo. I also only threw once last week to give my shoulder some rest. Since I’m also training for the Taekwon-Do Pan Am Championships I’m finding my body is under a lot of stress. It’s really too bad that my two biggest events for track and TKD are held in the same month. It’s also exam time at school so I feel more stress with that too. I just wish everything was spread out a bit more.
I make the ugliest faces when I throw
I won the Overall Best Junior Female award for this meet
I’ve had excellent TKD sparring and cardio training lately with Mr. LeGrow and Wayne Thompson. Wayne says he sees an improvement in my performance every week which is encouraging since I’m tyring to work on the stuff he’s giving me. Shane Lynch has been here from Nova Scotia for a couple weeks so it’s been great training with him too. I am so happy he’s moving here! I’m so lucky to have these really skilled TKD practitioners to work with.
I love coaching on the weekends and I’ve been giving them some of the same work out drills as Wayne has been doing with me.
I've never seen them work harder and the time flies bye
Coaching in small groups is great since they really stay focussed
It’s going to be another busy week ahead with school, training for track and TKD as well competing in Brockville.
West Conference High School Championships 2012
May 16, 2012
I had a great day. I beat the old Junior Girls Javelin record for this meet by 4 metres from 2002!!!!!!
Javelin – 1st Place
It felt really good that my whole family was there to see it. I could tell that Bill (my coach from the Lions Club) was really happy and so was my school coach Ms. Rusch.
As soon as the measuring assistants in the field thought it was further than the previous meet record they had to call an Official (Mr. Barkley Frost) to come and measure. It seemed to take forever but they have to make sure it is measured properly.
The purpose of the this meet is to be in the top 8 so you can qualify for next week`s meet. Once I broke the record I stopped throwing since my shoulder was starting to hurt. My shoulder and back have been really sore since last week and I was really nervous for today. I was hoping I wasn’t injured in any way. I wanted to save it for the next two events. It obviously would have been fun to keep throwing to see if I could throw even further but it wouldn’t be worth it in the long run. I worked hard on my foot work with Bill last weekend to rest my shoulder and my run-up felt way more comfortable today. I was still definitely holding back with the throw. It was like my body was subconsciously doing things and holding back to protect my shoulder.
Shot Put – 1st Place
My mom had to leave to go to work so I don`t have any pictures of the shot put. This throw is the least painful with my shoulder. As soon as I got a good distance I once again I passed my last throw. I really need to listen to my body. I was happy to win first place and I was pleased with my distances.
Discus – 2nd Place
This event is my most challenging since I’ve had the least amount of training in it and there is a lot to coordinate. I only took my three throws and passed my last one when I knew I would be in the top 8. It can be risky passing your throws since anyone can have one really good throw after you and bump your placement. Being the competitive person that I am it was really tempting to take my last to see if I could have thrown further but I could tell with my last throw that I needed to stop.
I`m also training hard gearing up to the Taekwon-Do Pan Am Championships in June. Between all the hours at the dojang and the hours at the track for three throwing events I`m not surprised I`m sore.
To be on the safe side I went back to my physiotherapist Dr. Aiello for a quick check right after the meet. I just don`t want to do anything stupid at this point to ruin not only my season but ruin my TKD sanctioned events leading up to the next World Championships. He gave me some acupuncture and deep massage and gave me the good news that there wasn’t anything really seriously wrong. I just have over-used and tight muscles that are pulling and pinching which is causing the pain. I just need to make sure that I am careful and listen to my body for the next week or so to make sure I don`t end up injured. I`ll work on my footwork but limit my throwing for the next week. It looks like ice packs will be my best friend for the next little while :)
I won the Overall Junior Girls Award for this meet
$42,000 Raised at Relay For Life for Canadian Cancer Society
May 12, 2012
Everyone should do at least one 12 hour Relay for Life! It’s an experience that you will never forget and it’s such a great way to raise a whole lot of money for such an important cause. We have all been touched in some way or another through Cancer.
John McCrae High School rented out the soccer dome for the night and we were all in teams of 10 people. Each team had to raise at least $1,000 to participate. From 7pm to 7am two members of your team had to be continuously walking the loop of the field. Our school raised $42,000 for research.
The Survivor’s walk at the beginning of the night really touched me a lot as all Cancer Survivors did a Victory lap. It gave a lot of inspiration and hope but I have to admit it killed me seeing little kids walk by who are obviously going through Chemotherapy or have gone through it.
Around midnight they turned the lights really low and everyone walked around reading messages that we had written on “luminaries” which are bags of Hope for their loved ones. Inside each bag as a battery operated candle. Reading some of the messages on the bags were incredible.
On a lighter side, there was also a whole lot of fun throughout the night. There were soccer games with huge beach balls and there were even Zoomba sessions that I took part in. Yes…I was dancing. 
It was actually so much fun and the energy in the room was so intense. I loved it! During the talent show Kelsey and I sung our song the we wrote for the Canadian Cancer Society song writing contest. It was a completely different atmosphere singing our song at this event than it was when we sang it at the school coffee house a few weeks back. Everyone joined in the chorus and it felt very powerful. I was having a really hard time not crying. My family has been effected by cancer and I have many close friends that have been too. When my grandmother was given 8 months to live from Kidney Cancer she moved in with us so we could take care of her until the day she died. It was the hardest year of our lives but at least she wasn’t alone and it brought our family closer together. The Relay for Life was a very emotional night for me, so singing our song in this environment was definitely a surreal experience. I am not quite sure how to explain it. We won the talent show so that was pretty cool.
I was exhausted after staying up all night but it was so worth it. Together we can ‘Win This Fight’. Please donate to research. Every penny helps
I’ll post some pictures as soon as I can….
Another Tough Training With Wayne
May 12, 2012
After being at a Track and Field meet all day in the cold and wet weather, I didn’t think it was enough for one day so I went to TKD to get my butt kicked by Wayne Thomson again . I would be lying if I said I wasn’t completely exhausted at this point.
Tonight, he brought me through yet other incredible workout. I started off shadow boxing and doing burpees. He brought a vest with him that weighs 20 pounds that you wear. I shadow boxed with that on my back for a long time and my legs really started to get tired but I felt light as a feather once it came off. Strong explosive legs are good for all my sports.
I did a lot of sparring tonight with more emphasis using my hands and establishing my jab while having good movement. It was a really intense night because my cardio was being tested as well as my brain. I love learning so I was mentally fried after. Just when I thought I was done the next thing I knew, I was doing a suicides. My heart was pounding and I could hardly breathe. I really needed mental strength to get through. Then I was doing alligator crawls back and forth the length of the dojang. Then I had to continue doing the same thing with a push up incorporated. I was so tired!!!!! I kept pushing until I finished and then collapsed I felt so good and proud after. I love those work outs! I have to use the vest and the tether belt on my own every day until I see him next week. I wonder what he’ll put me through next? lol
Capital Track & Field Meet
May 12, 2012
I competed in my first school track and field meet last Thursday. I was happy to win all three throwing events but at the same time I was not pleased with my distances considering I have been training all winter. This meet doesn’t count for anything since it’s a ‘practice’ meet for the actual meets that start next week. I’m really glad I went since I learned a lot about myself and what I need to do to prepare myself better. Every time you get to compete it’s amazing since you learn so much. I’ve been competing in TKD for almost 13 years and I still learn from every tournament. Track is exactly the same. I need to really think about what worked and what didn’t for me. One of the things I love about the throwing events is that it’s all about your own PB’s and you can really measure your improvement. I’m very competitive with myself so I can’t wait to see what I’ll be able to do by the end of the summer.
I was so happy that Bill came to watch. He videotaped my first throw and then today we were at the track going everything. Then I spend three more hours practicing all three throwing events. He wants me to train again on Monday and then no do anything until the first ‘real’ meet on Wednesday. I really appreciate all the coaching that he does for our group.
The Ottawa Citizen wrote…
“Kayla Maduk of John McCrae was the meet’s only triple winner as she recorded top finishes in the girls’ junior shot put, 10.59 metres; discus, 28.38 metres; and javelin, 30.82 metres; She won the shot put by 3.26 metres, the discus by 4.93 metres, and the javelin by 6.54 metres.”
High School Track Season Begins
May 8, 2012
So I have my first track meet of the year this Thursday and I have to admit I’m a bit nervous. Now that I’ve given up soccer and put all those hours into track, things have changed for me! Track is VERY important to me and when it’s important to me I want to do well. I’ve been working really hard all winter and I don’t want to let myself down or coach Bill down either. Tonight at practice Dominique gave me a really good pep talk and told me how she prepares mentally right before she competes and it was really helpful. Thanks Dom
I remember the first day I met Bill…he said “Kayla, javelin is the most volatile sport there is”. I have to admit I didn’t have a clue what he meant by that but since I had just met him I didn’t want to ask him to explain it
Now after all this training, I know exactly what he meant. You spend months (years) preparing for a meet. You spend hours every week working on strengthening your entire body, you spend hours working on each step of your footwork in the run, you spend hours fine tuning the mechanics of planting your foot and then finally hours working on the actual release of the javelin. No two throws (at this early stage of my training) are the same. Then the day of the meet comes and you only get three throws (to continue on). If the javelin doesn’t hit the ground tip first and sticks, it doesn’t count. The smallest variation like wind or slippery wet grass can completely affect your throw. Some days are going to be better than others just like in practice so now I have to figure out how to be mentally ready for this sport.
In a soccer game you have 90 minutes to figure things out and adjust your game. In Taekwon-Do each pattern lasts at least a few minutes and a sparring round is 2 X 2 minutes long. The only thing I can relate my javelin to is my Power Breaking events. You only get one chance to break the boards. The bottom line is, you have to give it everything that you’ve got in that one strike/kick/punch or the boards don’t break. Now I have to do the same with throwing the javelin. NO holding back plus having to make sure that it not only goes far but that it also sticks into the ground.
I’ve also been training for shot put and a little bit for discus since I will be competing in those events as well for my high school.
I’m really lucky to be training with the Ottawa Lions Track and Field Club since all the coaches are amazing and so helpful. We spent so much time with strength training using medicine balls. It’s vital to have a really strong core for all the throwing events to help prevent injury. The core is where you get all your power from. During the winter months we trained in the indoor dome where there was also a weight room which was great. Now that we train at the outdoor track we can only use the medicine balls for warm-ups and strengthening. I’m glad I’m doing some of my own cross-training on the nights that I don’t have track to maintain what I did all winter indoors.
Incredible Sparring Seminar with Master Suarez from Queens, NY
May 7, 2012
Yesterday was a blast at the TKD tournament and then today there was awesome sparring training with Master Suarez who was visiting from Queens, New York. It’s just an honour to be coached by such high ranked instructors. I met Master Suarez in Halifax last October at the IIC (International Instructors Course) so I was excited to see him again since he has so much energy and he produces great fighters.
Master Suarez, Ms. Maduk, Mr. LeGrow
The seminar covered movement in the ring and detailed footwork. For the first two hours we did nothing but work on offensive and defensive footwork and movement. Our feet were burning from sliding on the mats for so long. Like so many other sports you have to start with the footwork (the ground work) and work your way up. It wasn’t until the final hour that we actually did any kicking which just goes to show how important the foot speed is. The drills were basic, but then when he added specific footwork, your cardio was being tested and your brain. I can really see how they will make a difference.
Boxers shadow-box by the hour to get their footwork right, soccer players spend hours dribbling the ball for better control and I spend hours working on my footwork with javelin training before I even throw. You have to be willing to work on the ‘basic fundamental’ stuff if you want to improve.
It was funny with all the different languages in the room. There was Spanish, Korean, French and English commands going all the time but we all knew what each other was saying
We were all dying of exhaustion after the three hours (plus already being sore from yesterday) but I didn’t want the training to end since I was learning so much. I look forward to training with Master Suarez again sometime hopefully this summer and he invited me to a big tournament in New York next September.
Thank you Master Suarez for an incredible Sparring Seminar and thank you Mr. LeGrow for making it possible.
Blackburn TKD Challenge
May 7, 2012
I forgot how incredible if feels to compete. Even though it was not a sanctioned tournament I had a lot to prove to myself.
I was also excited that so many different Masters were going to be there as well as my senior instructors from all over Ontario, Quebec, California, New York and Connecticut. My original instructor of 10 years (Master Kou) was there and he hadn’t seen me compete since I was 12 years old. When I looked around the room I saw so many competitors who were on the 2011 National Team, the National Coaches and Team Manager. I really wanted to show them that I have been working hard.
I spent the morning judging and coaching all the coloured belts from our dojang.
Because I’ve been working weekly with the junior students in their ‘tournament training’ it was easier connecting with them and helping them out if things were’t going their way or if they got hurt.
Suddenly after a little ’pep’ talk….everything is o.k. again It was nice to see them all progress so much since the last tournament.
Fritz (another one of the kids I coach) couldn’t compete today since he hurt his knee but he still came to cheer me on which was so sweet.
My friend Kelsey came to watch which was also special. None of my other friends from school have ever seen me compete so I was kinda worried that she wouldn’t like it or understand it. I can’t believe she spent the entire day there and it was her 16th birthday!
I was so pleased to make it into the finals for the fun Chon-Ji Competition. This round robin series has all the black belts competing against each other performing Chon-ji which is the very first pattern you learn when you start Taekwon-Do. I ended up in the finals with Isabelle Bond the Women’s World Champion at the 2011 World Championships. Obviously she won but I was just excited to make it that far to do a pattern with her .
Then the real tournament started….
Since there weren’t any other Junior 3rd degrees for me to compete against they put me in the adult division for both patterns and sparring. I knew it was going to be a huge challenge but it was the best way to practice what I’ve been working on. I literally learned my three 3rd degree patterns in a few weeks.
I took a risk and chose to do all three different 3rd degree patterns for my pattern of choice. I wanted to show the judges that I could do all them and I wanted to know which pattern I felt more confident doing in a tournament environment. I just figured I had nothing to lose and wanted to prepare myself for the sanctioned tournaments. I had never competed against any of these women let alone as a third degree so I had no idea what to expect. I was surprised and happy to win first place against such skilled competitors.
Then it was time to shift gears and warm up for sparring. Listening to music is my way of getting into the ‘zone’. I listen to different music for pattern preparation than I do for sparring preparation. It’s important to be able to change your mind-set between the two events in a short period of time.
I have to admit I was both excited and nervous. I’d never seen my first competitor before from New York so I had no idea what to expect.
I was trying all the new drills and combinations that I have been practicing and I felt like my ring management and speed had improved.
Yes, I get punched! Good shot Mrs. Cabanas
It was a hard battle with Mrs. Cabanas. She is so skilled and strong and I really like training with her. It’s interesting sparring friends or competing against friends. Outside the ring, you remain friends, in the ring it’s business and then after it’s back to being friends. It’s nothing personal.
By my final match for the gold I was getting really tired and pretty sore but there was no way I was stopping at this point. This is when the mental toughness had to kick in! I had never seen this competitor before and that suprised me since she was really good.
Mr. LeGrow was awesome. He coached me for every round and it made me feel ‘safe’ since he knows what I can and can’t do. At this point I was just ‘done’ It was a looooong day! Mr. LeGrow was really there for me and it meant a lot to have him right there behind me.
Don’t worry, I cleaned up well before the dinner banquet
It always great to have Grandpa there cheering me on. I’ll share my double golds with him
I think one of the highlights for me was the feedback I got from Senior Instructors. Their constructive critism gives me more to work on. I appreciate the fact that they took the time to point things out to me since they want to help me and see me improve. I value their comments and will work on what they said. The other highlight was seeing all my friends from everywhere. I really miss them between training seminars and tournaments. Can’t wait to see everyone again soon.
Win This Fight – Canadian Cancer Society
May 2, 2012
For once I’m not talking about winning a fight in a sparring ring. I’m talking about the fight against Cancer!
The Canadian Cancer Society had a contest for students to write a new Theme Song for 2012. As soon as Mr. Stoodley (my guitar teacher) told me about the contest I immediately wanted to participate and I couldn’t think of a better person to co-write and sing it as a duet than my friend Kelsey Hayes.
Cancer has touched us all in some way or another and it would feel so good if our song was chosen as a motivator for those who are being affected.
This week I also went door-to-door collecting bottles and donatations for our Relay-for-Life team. I’m really looking forward to the relay with my friends next week. Every dollar helps in the research!
I’ve lost one Grandmother to kidney cancer and I can only wish that someday we will Win This Fight and find a cure for cancer.
For the first time I sang in a Coffee House at our school so it was a good opportunity for Kelsey and me to sing our song.
I hope you enjoy our Theme Song – the actual recording that we submitted to the contest sounds a whole lot better than this live video and Michael Lim accompanied us on an accoustic drum. It was very cool
Win This Fight – by Kayla Maduk and Kelsey Hayes
