Where
and when did you
first encounter
the throws and
what path led
you to the
javelin?
Freshman year at
Skyview High
School in
Vancouver,
Washington, my
math teacher
(Ron
Heidenreich) was
the head girls'
Track and Field
coach, and he
talked me into
trying the
javelin in the
spring!I tested
out the sport in
eighth grade and
didn't find
anything I loved
(my events were
discus, high
jump, and long
distance then),
but this new
event intrigued
me.I wanted
to try something
just for fun, as
I was pretty
serious about my
other sports
(swimming and
basketball).Turns
out, I got
pretty serious
about javelin,
too!I earned
second place at
the State
Championships
freshman year
(2001) with a
15-foot PR, and
won each year
after that.By my
senior year, it
was clear that
my chance at a
collegiate
athletic future
(not to mention
a great
education) lay
in Track and
Field.
Who has
helped or
influenced you
the most in your
throwing career?
My high
school coaches
across all
sports were
amazingly
motivating and
taught me how to
demand the best
from myself.Having
had that seed
planted at a
young age and
then going off
to Purdue to
work with Rodney
Zuyderwyk was, I
think, a pretty
perfect
combination.Coach
Zuyderwyk is
extremely
positive, but
also infinitely
challenging.I ran and
lifted more than
I ever thought I
would at Purdue!Then,
when I thought I
maybe couldn't
handle any more,
he would say to
me calmly, "Yes,
you can," and I
believed him and
worked harder.
My current
coach, Ty Sevin,
has been an
enormous
influence on my
career.He has
taught me so
much about
training models
and the
technique of the
javelin, and my
new-found
knowledge gave
me lots of
confidence to
throw far
consistently
this year.Without
Ty, I would most
definitely not
be where I am
after this 2010
season! The most
constant
positive factor
in my life (not
to mention
throwing career)
has been family.My
parents are
seriously my
biggest fans,
and it amazes me
how they are
able to come
watch me so far
away from their
busy lives!My big
brother's
approval and
pride in me is
something I will
always put
incredible value
in, and he gives
me that a lot.I have a
boyfriend who
knows what it's
like to compete
for a living,
and being able
to share that
part of our
lives has been
extremely
special; we can
talk about Track
and Field and
understand each
others' language
(most of the
time J
).
What
benchmarks do
you use "to
know" you are
ready to throw
far?
Knowing I'm
ready to throw
far is still a
concept that I'm
getting used to!I had a
blast this
season, as I
felt physically
ready to
succeed, and I
finally had the
mental capacity
to enter
competitions
hungry for far
throws.I don't
need to throw
far in practice
to know that I
can in a
competition; I
just need to
have had solid
technical
practices.If I feel
strong in my
shoulders, core
and legs, am
very focused on
a few important
technical cues,
and have a
laid-back,
positive
attitude, I know
big things can
happen.
What
parts of your
training
(improvements)
enabled your
breakthrough
this year?
I did more
gymnastics this
year than I ever
have before in
training.The
strength that I
gained in
flexible
positions really
got rid of
nagging shoulder
pain that I
might have
developed over
the course of
the season.I threw
MUCH more this
year than I ever
had in training
before, and
being able to
throw outside
all year long
helped me to
truly understand
how what I was
doing on the
runway affected
the flight of
the javelin.My
javelin tip
control improved
immensely from
past seasons.Technically, I
learned to stay
behind my block
better, run a
little more
relaxed in my
approach, get to
my left foot
faster without
pushing off of
my right, keep
my shoulders
closed, and be
stronger with my
upper body
through the
release of the
javelin.I think I
still have a
long way to go
technically, and
I can definitely
be more
aggressive in
all the
positions
mentioned above,
but this year
was a huge step
in a very
positive
direction! A
major factor in
my success this
year was the
improvement of
my mental game.I worked
with Dr. Ross
Flowers-sports
psychologist at
the Olympic
Training
Center-consistently.I have
always set
goals, but he
helped me
develop a
clearer picture
of where I
wanted to be and
how I would get
there.I did not
want to succumb
to the idea that
an athlete's
first year out
of college is
their hardest,
so we decided
that I simply
wouldn't!I don't
think I can be
called ruthless,
but this year I
had much less
patience for
myself as far as
distances that I
knew weren't
going to cut it
on the
international
scene.
What is
the key to
throwing the
javelin far?What are
the most common
mistakes you
see?
The most common
mistake I see is
deceleration at
the end of the
approach.This
causes many
other mistakes,
like dropping
the throwing arm
and causing the
tip to go up,
collapse of the
upper body
because it's no
longer moving
forward at the
same rate it
was, and
releasing the
javelin too far
in front of the
body because the
thrower must
force the throw.Not
accelerating all
the way through
a throw might be
caused by the
thrower's
timidity (it's
scary to run
that fast and
then just stop!)
or their right
leg stopping
their momentum
instead of
moving out of
the way to let
the left get
down. My own
personal keys to
throwing the
javelin far are
the things that
I focused on
when I was
having trouble
during
competitions
this season.These
were go-to cues
that I knew
would serve me
well if I felt
physically okay.1) Keep
my shoulders
closed
(perpendicular
to the line at
the front of the
runway) until my
left foot is
down.2) Don't
even think about
my right foot
just before
release.In fact,
pretend I don't
have a right
foot; just drive
my right knee
straight down to
the ground after
my impulse in
order to get the
left down fast.3) Leave
my throwing arm
back as far as
physically
possible while
maintaining
upper body
posture.
4) Be aggressive
and fearless!
Did you
have any
training throws
beyond your AR?
No, I didn't.Wow, it
would be amazing
to throw over 66
meters in
practice!One of my
training goals
for this year
was to throw 60
meters in
practice, and I
never reached
it.My best
training throw
was around
59.50m.I have
never been a
"practice
thrower."
Have you
had major
injuries?How does
one stay as free
as possible from
injuries
(advice)?
In March of
2007, I was
diagnosed with a
stress fracture
in my 5th
lumbar vertebra.I wore a
Boston Overlap
Brace (solid
plastic circling
your body from
ribcage to hips)
for 6 months,
and I dealt with
pain from it for
the next two
years, despite
all the
rehabilitation I
very diligently
did.That was
the first major
injury I had
ever experienced
besides breaking
my throwing arm
playing mud
football
freshman year at
Purdue (oops!).This past
February (2010),
I sprained a
facet, or spine
joint, in the
middle of my
back doing
over-head
shotput throws
at practice.I didn't
throw for 6 or 7
weeks because I
had basically no
extension in my
back, and I was
very worried
that my season
was in jeopardy.
The best advice
I can give about
injuries is that
"pre-habilitation"
is the best
route!I do
preventative
core and
shoulder
exercises often,
and if anything
starts to hurt a
little bit, I
try to fend
injuries off
before they
really become a
problem.We also
all know that
injuries are
unpredictable;
you can't plan
when you get
hurt, and things
seem to get
inflamed at the
worst times.When
injuries do
happen, stay
calm and let
your body heal
itself, along
with smart
rehabilitation.Nothing
good comes from
forcing yourself
through pain or
pretending that
you're 100% when
you're really
not.You can't
lie to your body
for very long
before it shuts
down altogether.Also,
rest was the
most neglected
aspect of
training for me
before this past
year; it's SO
important to
give your body a
break sometimes.
How have
you handled
setbacks?
Setbacks
come for me in
two forms;
injuries and
disappointing
performances.I bounce
back fairly well
from injury as
soon as I start
seeing
improvement.It's
natural to be
upset at first,
but realizing
that your body
is very good at
healing itself
is pretty cool.When I
finally was able
to practice
again after
hurting my back
(both times), I
took things
slowly and
really listened
to my trainers.Focusing
on things task
by task instead
of worrying that
I would never
make it back
meant that, all
of a sudden, I
was throwing
again, and
taking such joy
in it.Injuries
really help you
to appreciate
the things you
can do when you
can do them
again!As soon
as I'm back in
the ballpark of
where I was
before an
injury, I tend
to forget about
the pain that I
once had and
focus on the
future.
Disappointing
performances are
a little more
difficult for me
to get past, but
so far I have
learned as much
as possible from
each experience.Throwing
poorly at World
Championships
2009 was
extremely
upsetting, as I
had prior
international
experience.However,
I was super
inconsistent at
far distances
before this
year, and
inconsistency
won't serve
anyone well in
high-pressure
situations!By the
end of the 2010
season, my body
broke down a
little bit and
my training
didn't last all
the way through
my competitions,
but I still
threw much
farther at my
biggest meets
than I had at
major
championships in
the past.I know
that I can build
on that success
with the
experience that
I gained this
year coupled
with training
modeled around
the meets that I
most want to
succeed at!This
season was a
victory in so
many ways, and I
really look
forward to
building on it.
Who
forms your
support system
and how do they
contribute?
My friends and
family are
amazing.I'm going
to list some
people who have
been pivotal
to my success so
far, and I'm SO
blessed that
this list is
long! Family:
My parents,
brother,
grandparents,
and Canadian
family will
always support
me whether
there's reason
to or not!They
fiercely
encourage me
always, and I'm
extremely lucky
to have come
from such a
loving
situation.I also
love that they
keep me, me.
Training
partners in
Chula Vista:
Mike Hazle
knows exactly
what to say to
me at practice
to kick my
motivation up
even further and
keep my mind on
the next season!
Britney Henry
and
Becky Breisch
are always good
for a frustrated
(but hilarious)
venting session
or for loud
encouragement
during a lift or
running workout.It's
always fun to
see my roommate,
Becky
Holliday,
at practice,
because she pays
such attention
to detail and
has smart advice
on everything.
Tracy Lamb
(the director of
the training
center) and his
wife
Alicia
are amazing;
they are
extremely
supportive of
track and field,
and we couldn't
have better (or
more fun)
administration.Everyone
at the training
center has
something
different and
awesome to
offer. Coaches:
Ty
tells me exactly
what he expects
of me, but also
trusts me to
complete tasks
on my own.I'm
extremely
motivated to
live up to his
expectations.He's very
positive, but I
really like that
there are no
excuses accepted
for not
accomplishing
something when I
have the
capability to.I still
talk to
Coach Zuyderwyk
periodically,
and it's really
fun to be able
to share my new
experiences with
him and hear how
his work is
going with his
new athletes!
Vancouver, WA:
Every time I
visit my parents
I meet someone
new who is
following my
career, and it
sometimes seems
like my entire
hometown is
behind me!I have
good friends
from high school
still;
Erica,
Jessie,
Anna
and Amy
do an impressive
job of watching
me whenever
possible, which
I never would
expect them to
do, but means
the world to me.Still
being able to
visit with some
of my old
coaches and
teachers is so
touching; they
did so much for
me growing up,
and their
support is so
important.
Purdue
University:
It's so fun to
be able to go
back to Indiana
and see some of
my old coaches
and teammates,
and to visit
friends who have
moved away.Emails
from
Boilermakers
offering
encouragement
are treasures.My
college
teammates and
roommates will
always be so
special to me
because we grew
so much
together!
Russ Winger:
We have dated
for over three
years now, and
known and
supported each
other for a year
before that.Russ
watches my
practices when
he can, which
makes it easy to
talk to him
about what I'm
working on.We were
able to spend a
lot of time
together in
Europe this
season, and I
got to travel
with him to
watch a few of
his meets!I love
that we do so
much outside of
track and field
also; during the
year, we're at
SeaWorld, the
tide pools in
LaJolla, the San
Diego Zoo, out
eating seafood,
or swimming
around in the
waves whenever
we have
opportunities.He really
helps me expand
my horizons and
relax about
javelin.
The
javelin
community:
It has been
incredible to
hear from
younger javelin
throwers,
retired javelin
throwers, and
javelin
enthusiasts that
offer
encouragement,
advice or ask
questions about
throwing.I talk to
Jeff
Gorski
quite a bit.
Andreas
Thorkildsen
trained in Chula
Vista this
spring, and was
really helpful
and encouraging
throughout the
summer!Meeting
more of my
international
competitors this
season was
awesome, because
most everyone is
gracious and fun
to eat meals
with at meets! I
know that I'm
forgetting
someone!You can
definitely learn
something from
everyone you
meet.
What
short term goals
have you
established?
The phrase
"short term" now
includes World
Championships
2011, I think!I want to
medal in Daegu.I haven't
decided on a
distance goal
for this year
yet, as I'm just
beginning my
little workouts
to prepare for
practice
starting the
first week of
November.It would
be awesome to be
top 3 in the
Diamond League
again (or maybe
win?), and that
would be a
challenge
because of the
focus on Worlds
this year.Some of
my tentative
training goals
are to throw 62
meters in
practice, to
finally be able
to walk any kind
of distance on
my hands (my
biggest
frustration in
life), and to
improve my
running
mechanics
drastically.I'm
really excited
to be entering
into my second
year at the
training center,
because I feel
that I'll get
way more out of
it than I did
last year as the
new kid.
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