Modified Approach

I had trouble with my approach at Drake. I added two carry steps this year (running forward with the javelin over your head; each left foot strike counts as a step), making my approach four carry steps and three crossovers. Last year, I used two carry steps and three crossovers, meaning that my approach this year got a lot longer, less aggressive, and more likely to have mistakes in it.

The point of adding more carry steps is to get more speed by the end of the approach. Unfortunately, if you don't use that speed correctly, there is absolutely no reason to include the extra steps! Acceleration is one of the most important factors in good javelining, so if you're not accelerating throughout your approach, something is wrong. Take a look at this video of my best attempt at Drake.



Pretty constant speed, not much acceleration, just blah all the way through, slow left leg at the end.

Yesterday, I had a good throwing session. We're throwing 700-gram javelins right now, and I've been pleased with how my last few practices have gone. At the end of throwing sessions, we practice approaches. After one mock approach using four carry steps yesterday, Ty simply said, "You just look tired." I felt tired.

By the end of that long approach (distance runners, no laughing) I was just feeling lost and scatter-brained,

so we decided to shorten it by one carry step. Huge difference. I'm very excited about using this slightly shorter approach! I feel more comfortable at the end of it and much more ready to throw far out of it than the extended version. I can accelerate throughout instead of feeling like I have to hold something back for the end. I'm pretty pumped to put it to the test in Rome next Thursday. :)

Drake Relays

I went to Drake Relays! I threw the javelin. I hung out with my family! I came home.

Those were my emotions this weekend. I was excited to go to the meet, but for some reason not that pumped about actually throwing my implement. I wanted to throw far, but the process of actually using my body to do it was somehow boring once I arrived at the competition venue.

I couldn't (or wouldn't) get my energy up and hold my technique together simultaneously.

By the end of my six throws, I was moving decently fast on the runway, but nothing held solid at the end of my approach to give the javelin any energy. I ended up throwing 57.74m (189'5") on my final attempt. I had two other 57m throws, and one farther sector foul (when the javelin lands outside its designated target area, which is large).

I know what I need to fix. In the meet, I tried to focus on all of the technical things we have been working on in practice. The problem was that I tried to focus on all of the technical things we have been working on in practice! When I get to a competition, I need to have laser focus on a few very important technical cues, and execute them to the best of my ability. I simply am out of practice at that kind of mindset, and I'm excited to get back to it in practice in the next few weeks.

I also think that it is extremely important to always be thinking about where you want to end up. At Drake, I was just throwing to throw at Drake. I didn't have a fire in my belly about hitting this season's distance goal or competing simply to throw the farthest I possibly could or preparing myself to throw at USAs/Worlds to the best of my ability. Striving to constantly be better is something that I always want to do, but an idea I forgot about last Friday.

Moving on. :) It has been confirmed that I will compete in the first women's javelin Diamond League event in Rome, Italy on May 26! I'm really looking forward to it, because last year I missed out on the first two Diamond League meets for my event. It will be really nice to begin the race on the actual starting line this year!

Staycation

It's rest week again! I didn't have practice yesterday, and I don't have to do anything today, tomorrow, or Sunday (although I'll do a little something Saturday).

I decided to get away. I'm at a secret location, relaxing by myself in San Diego. :)

This last block was awesome. You already know that I threw a practice PR three Mondays ago. What you don't know is that I threw another one (actually two) this Monday!! The week and a half in between those good days was pretty bad. I love when I can have a few frustrating practices, forget about them in order to move forward, and then come back more focused than before!

Ty, Mike, Andreas, Daniel, Tero and his coach were watching my practice on Monday. It has been extremely fun to have so many fabulous javelin throwers (the Germans are here, too!) and international gurus of the sport around, because there is quite a different energy at the track than when it's just Mike and I.

Andreas and Mike had all of the javelin throwers and Russ over for a barbeque last Friday. It was simply amazing to look around at all the talent eating cheeseburgers in one room! Each event in track and field is so specific that I always try to take advantage of relaxed social situations like that one. You can only get to know someone so well when you're competing against each other! The happiest guy at the party was Sean, as he set a new personal record at Mt. SAC Relays last weekend! He threw 81.62m, and there's nothing quite like that PR high that lasts a few days after competition. Good job, Sean!

HAPPY birthday

Three or four people have told me that it’s all downhill after the age of 25.

Whatever, I say.

I love birthdays. I tell Russ that mine is coming up at least a month beforehand. A lot of people might say, “Well, Kara, you’re only 25. Wait ten years and then tell me you love birthdays.” But I challenge you to enjoy each and every year of your life. You’re alive, right? Go have a good time with that. You can't go backwards, so don't waste time wishing you could.

I was brought up in a house where your accomplishments were praised, and your birthday was filled with happiness and celebration. I simply don’t understand how a birthday could be treated like every other day! It doesn't have to be a huge deal, but it should be noticed and appreciated. To me, April 10th each year feels a little bit like hitting the pause button. I get to spend a day still feeling like I’m the age I’ve been for a year, while also wondering what the next age will bring (and, chances are, it won’t be that different). I ponder what I’ve done so far, and what I’d like to tackle next. I do what I want, and I get to hear from people that I love!

This year’s birthday was so much about friends. People went out of their way to spend time with me, and it meant a lot! The calls, messages and texts that I got from people from all walks of life really made me appreciate how much I’ve been exposed to and how lucky I am to have met such awesome individuals from so many different areas (and eras, for that matter).

Don’t complain about your age. Enjoy a day that's all about you; there's only one guaranteed opportunity to do that each year!

Practice PR!

We all know that practice distances don't count. They aren't officially measured. Only you, your training partners and your coach can vouch for them (and those people might be a little biased). A lot of times, practice throws are fouls.

But when you have good practice throws, you're just happy.

When macthrowvideo.com featured me on their website last year, someone asked me if I had thrown farther than the American Record (thanks again, Cyrus!) in practice. I absolutely have not! I'm not a "practice thrower." Mostly, we focus on technique during the two sessions per week that we're on the runway, so I try not to be concerned about how far my javelins fly. But there are times that we bring the intensity up and measure throws to kind of check in with how preparation for competition is coming.

I set a training goal last year to throw 60 meters in practice. I never achieved that, but I raised it this year because of the success that I saw in competition during 2010. So, although I'm really happy about meeting last year's goal today and setting a new practice personal record :), I'm more excited about striving toward this year's aspirations.

Outdoor season has begun,

but not yet for me! My first meet of the season will be Drake Relays in Des Moines, Iowa. I throw on Friday, April 29th at 2:00pm!

Off the Runway

I haven't been on the runway that much lately. The throwing sessions that I have had have been super beneficial, though, yay! I've mostly been on the computer (see the new CVOTC Track and Field blog) and getting treatment/waiting for my left SI joint to calm down.

I've also been volunteering my time!

Although I get paid a little bit for it, I don't think of being a tour guide at the training center as a job. It's actually really fun for me; people, surprisingly, always ask different questions. It's neat to be able to share something with them that they've never encountered before, or might not have ever had explained fully to them. A little while ago, a group of athletes from The Larry English L.E.A.D. Foundation came for a tour. We walked them around the training center and showed a video. It never ceases to amaze me how everyone gets mesmerized by footage of inspiring Olympic moments. Watch the video in that link and tell me you weren't just a little misty-eyed.


I started working with Athletes for Hope after the USATF Annual Meeting in the fall of 2009. They help athletes get connected with volunteer opportunities in their communities. It took me a while to figure out which organization I wanted to become a part of and to really get the ball rolling, but last summer I finally attended my orientation as a San Diego Humane Society Volunteer! I got trained in my specific program, Dog Activities, in February, and last Wednesday I had my first hands-on training day, walking these pets under the supervision of an already-trained Volunteer. I'm loving it.

Ian, Stacy, Sandy, Russ and I drove up to LA last Thursday for the USATF Olympians Night at Staples Center before the LA Kings vs. St. Louis Blues hockey game. We met a few athletes and answered some questions about Track and Field and life in general. A small group of people came, and it was really nice to have the time to actually have a conversation with them! Then we got to stay for the game. If you've never been to a professional hockey game, go. It's super fun.


I have my second training day at the Humane Society tomorrow. :) Can't wait to see the puppies!!

Me? Explosive?

Last week was rest week. You read that right; last week was rest week. It wasn't rest Thursday-Friday-Saturday-Sunday,

it was do-what-you-want-when-you-want week.

Mike and I went to hot yoga at the Chula Vista Yoga Center twice, did three recovery workouts (general strength and abs), and I went on a long, leisurely bike ride with Russ! I absolutely loved the time off, and took advantage by getting tons of therapy! Three chiropractic appointments, 2.5 hours of massage, one shoulder mobility torture session, and one acupuncture appointment later, I felt pretty awesome heading into the first week of this new block.

I didn't squat at all last year. Literally, not one time. Our leg lifts were single leg, and mostly step-ups. That means that I hadn't squatted since approximately June of 2009 until I did yesterday. Front squats are on my program this block, and my legs hurt. I look forward to getting those neglected muscles in shape again so I can get some actual work done!

I've written recently that my gymnastics skills are coming along nicely. Our new gymnastics regimen is a lot more about strength than spatial awareness and coordination, like the last block. We did a bunch of posterior-chain strengthening with the Keiser machines today, followed by high bar srength with muscle-ups. The most I had done in a row before today was 3. On my first set, I did 4. Then, Ty said the most he'd ever seen a girl do was 5 in a row. I started out on my second set by doing 6. Then Ty said, "If you do 8 you don't have to do any more." So, I did two more. Then, we figured that there was no reason not to do 10, so I did two more.

Not only did I figure out a skill, but now I'm strong enough to perform it repeatedly...and fairly well!

The most exciting part of the gymnastics workout this afternoon was that, right after I exploded out of the bottom of the movement to pull myself on top of the bar on one of my repetitions, Ty remarked on the power that I had exhibited. I've never, ever thought of myself as an explosive athlete, and to hear him say that and feel powerful and explosive in the skill is really gratifying. I really look forward to applying the stretch-followed-by-explosive-arm-strike feeling that I've gotten in muscle-ups to the javelin.