With our top Javelin Thrower officially making it into PENN RELAYS and Districts, plus a few guys right behind him, it seems fitting that we launch another Javelin interview. Today we speak with New Zealand Track and Field Gold Medalist and 8th Place World University Games Thrower, Ben Langton Burnell. As we reach the mid point of our season make sure to review Bens answer in question four. You need to take care of your body. One injury can sideline you for a year or more. Flexibility and mobility are extremely important in this sport and neglecting your body will result in short short throws and big injuries.
Good Luck this season Ben, I look forward to seeing how 2018 turns out for you, thanks for helping!
1: How did you get started in your Sport?
Got started through school, I watched it on tv at the Olympic games
2: How do you overcome obstacles in your training/career?
I guess just loving what I do no matter what happens. Things are always going to go wrong but if you love it then it really doesn’t matter.
3: What is your favorite and/or most important exercise for your sport?
Throwing because it’s the only thing I’m good at, I’m not too flash at any other exercises.
4: What advice would you give a young athlete?
Take care with the conditioning side of things, stretching and body maintenance etc is just as important as lifting heavy weight
5: How big of a role is nutrition when it comes to your training?
You only get out what you put in. Nutrition is key for the body to operate well and recover well. A lot of people underestimate this side of sport.
Today we take a break from our weekly Track and Field post and meet with Guiness World Record Holder, Crossfit Affiliate Owner, and World Champion Lumberjill Athlete, Erin LaVoie. The sport of Lumberjill/Jack takes strength, speed, skill, endless practice, and determination like no other and Erin has proven over and over again that she possesses all of those traits.
For our athletes: Now that we are in competition season pay close attention to Erin’s take on Questions 2. Obstacles will always pop up, something will always get in your way. Fix it and move on!
Thanks a lot Erin, good luck this season!
1. How did you get started in your sport?
- I was going to school for Forestry at a local Community Collage (Spokane, WA.) The school had a Lumberjack team that practiced down the hallway from my classes. I have always been in sports, any kind of sport as long as I can remember. Whatever it was, I wanted to do it. So naturally, I stumbled into the practice room one day to check it out. That day was the first day I had picked up an axe. All of a sudden I was standing on top of a log and swinging that axe in between my feet. I was intrigued for sure. I placed in a couple events in my first collegiate competition, then started signing up for some competitions on the Professional Circuit.
2. How do you overcome obstacles in your training/career?
- Some might say that I am pretty unemotional and very driven. After my sights get set on something - that is all that matters. If a problem shows up that interrupts my end goal I simply fix it. It really is just that easy. I also take set-backs as opportunities to grow - So they don't bother me, they are challenges (I love challenges), that I get to work through and come out stronger/better on the other end.
3. What is your favorite and/or most important exercise for your sport?
- I do CrossFit to stay in the best shape I can for life as well as my sport. It really helps me keep fit in the off season, when wood is less available to train with. CrossFit is an amazing "Core to Extremity" ideology, which transfers over to every sport - including swinging an axe, or moving a crosscut saw. I can mimic a lot of the chopping/sawing movements inside the gym through certain movements, but I like to do everything to keep myself well-rounded. I think the best type of workout for the sport is definitely interval training. My favorite is the "Tabata" Clock. Its a number of rounds of :20 of work, followed by :10 of rest. I usually chose 2-4 movements, and repeat this interval for 8 rounds of each movement. It most mimics the 0 to 100 to 0 output that is our sport.
4. What advice would you give to a young athlete?
- Win - Or keep trying! Have Fun. And shake everybody's hand along the way no matter what.
5. How big of a role is nutrition when it comes to your training?
- Huge!!! You can not out train your diet! Basically if you don't fuel the machine properly, it will not run properly, and definitely not at its best. Like untying your shoes and going for a sprint. Its do-able but it doesn't let you do your best, and it opens doors for potential set-backs - falling. Or with food, the set back would be getting sick from not having all the nutrients you need.
Keep up with Erin’s training at: the_lumberjill on Instagram
Coming off a 5th place win at the 2018 USA CROSS COUNTRY CHAMPIONSHIPS, Emily Durgin of Team New Balance took the time to talk with us as we begin our 2018 Spring Track Season. Emily has an impressive College and Pro background including multiple 1st place wins at both the Indoor and Outdoor American Athletic Conference Competitions and is already taking 2018 by storm.
You all read in this interview how she overcame obstacles by speaking with successful athletes who accomplished what she dreamed of. If anything, that is the main purpose of this blog. Remember that all athletes are faced with challenges but it’s the ones who work passed them and never quit that find/earn success.
Good luck this season Emily, thanks for speaking with us!
1: How did you get started in your Sport?
Track and Field has been a part of my life since I was 10-years-old. In the summer I was part of the Windham Summer Track and Field team in Maine. I was persuaded to join the team by one of my childhood friends. She had done summer track for the past few years and was extremely happy when I committed to trying it out. I started out like any other young Track & Field athlete by trying every event available in the sport. This included high jump, discuss, and the 200 meter dash. In USATF Track & Field they run the 1500 meter one week and the 3000 the next. My dad had mentioned that I enter the 1500 to try the shorter of the two distance events. As soon as the words came out of his mouth I started bawling, and I said that the race was way too far. After this moment my coach who was on the high school track team at the time came up to me and stated that she thought I would do great in the 1500. I instantly had a change of heart when the statement came from an athlete I admired. I ended up entering the race and winning by over 10 seconds. The following week I did the 3000 meter and took first place again. This was the beginning of my career and how the sport of Track & Field came into my life. Every race I compete in I fall more in love with my sport.
2: How do you overcome obstacles in your training/career?
Over the past 13 years I have had to overcome multiple obstacles including injuries, learning how to race at the next level, and trusting the process. I have overcome all the injuries that I have had in the past few years by learning from them. Injuries have taught me a lot about my training and how important it is to listen to my body. I have been able to overcome obstacles such as bad races and questioning my training by communicating more with my coach and athletes that have accomplished what I evasion myself doing. I think it is important to surround yourself with positive influences and understand that in life and in our sport there is always going to be highs and lows, and learn to own both equally.
3: What is your favorite and/or most important exercise for your sport?
My favorite and what I believe is the most important exercise is flexibility and core strength. I think it is extremely important to do strengthening exercises that incorporate ankle and hip flexibility. Being a distance runner I still like to do a few explosive type exercises but mainly do core and glute work in my lifting routine.
4: What advice would you give a young athlete?
The #1 advice I would give to young athletes is to always look at the big picture. If you plan to continue the sport in college and even post collegiately you cannot get so wrapped up in being perfect all the time. Running has always been one of my biggest joys in life and this is because I never let the sport become a task. I encourage young athletes to set their goals high and work hard because I know that to be successful you have to do these two things, but always remember to stop and ask yourself what you envision long term.
5: How big of a role is nutrition when it comes to your training?
Nutrition is a huge part of running and for me one of the parts of training that I am constantly trying to work on. It is so important to fuel your body with the right nutrients, and I continue to learn how to better my nutrition which will benefit my training. Nutrition will forever be an ongoing topic for runners and non-runners. It is constantly changing and everyone has different views on it. For me I think it is most important to learn what works best for you as an athlete and make sure you are recovering properly with carbohydrates and protein after hard sessions.
Coming to us today is TEAM ADIDAS, Sofia Bonicalza. You’ll see in her answers just how important the tactical side of training is. It doesn’t matter how hard you work if you are moving incorrectly. Perfecting your form is a guaranteed way to increase your success in this sport.
For our athletes: by now you should notice a consistency with the answer to #5. EAT LIKE AN ATHLETE!
Good luck this season Sofia! We look forward to seeing your races online.
1: How did you get started in your Sport?
I got started athletics when I was 11, after many years of classical dancing. I won the sprint competition of the school and I was so fascinate about this sport. At the beginning it was more a game then a sport, but all started to change when I was qualified for my first Italian championship.
2: How do you overcome obstacles in your training/career?
The best way to overcome obstacles in trainings and career is to have precise goals to reach. This help you to work hard and to never give up when something get wrong. The injures and others problems are part of the game, so the only thing we can do is to accept them an look forward. I think that in this my sport help even to overcome the obstacles of the entire life.
3: What is your favorite and/or most important exercise for your sport?
My favorite exercise is the technical training : it's all about how to improve the movements of the body. And it's not so weary as others!
4: What advice would you give a young athlete?
To a young athlete I would say : believe in your dreams and never think you cannot do it. And of course enjoy your sport cause it will teach you a lot.
5: How big of a role is nutrition when it comes to your training?
Nutrition is part of training. We are made of what we eat, so if we want to perform we need to eat healthy. The figure of the nutritionist is important almost as the coach.
Coming to us today is a SIX TIME ALL AMERICAN Shot Put and Discus Thrower, Russ Winger. With an impressive 21.29m Shot Put and 66.04m Discus it is no wonder he is a University of Idaho Hall-of-Famer. He made it to the 2008, 2012, and 2016 Olympic Qualifers and was also a 2015 IAAF World Championship Team Member with the best American showing in Beijing. From watching Russ train online I’ve found his view on fitness for throwing very impressive. In question 4 you’ll see the importance of training like an athlete. To many throwers neglect speed training, balance drills, and anything that isn’t heavy only to find themselves lacking in the circle. Don’t leave room for weak points, train everything.
Thanks a lot for taking the time to speak with us Russ!
1. How did you get started in your sport?
I had played other sports growing up, but never had a chance to try track and field, so the spring of my junior year of high school, I switched over from baseball for something new. As a bigger kid, I naturally gravitated towards the throws, and I enjoyed seeing quick improvement.
2. How do you overcome obstacles in your training/career?
I tried to keep everything in perspective and understand why I was doing certain things in training to make the best plan for me. I always just tried to do the best I could with what I had. There were also times in my career when I had to ask for help. Developing a good support system is critical to overcoming bigger obstacles.
3. What is your favorite and/or most important exercise for your sport?
I don’t think you can separate one exercise from the rest of training as being more beneficial than the others. A good training plan is a combination of exercises you’re good at and you like, and exercises that you’re not good at and can make major improvements in. Both are important. I truly do not have a favorite.
4. What is one aspect of training you feel everyone needs to do?
Anything and everything that promotes general athleticism; being an athlete first and a thrower second.
5. How big of a role is nutrition when it comes to your training?
I’d split nutrition into two categories: General/overall nutrition and training-specific nutrition. Overall nutrition encompasses hydration, timing of meals, and general quality of food. For me, that category was most important, especially early on in my career. Consistency is probably the most important thing.
Coming all the way from Australia to speak with us is 400m Hurdler, Ash Horrobin. Discovering a love for the event at such a young age led Ashleigh to work hard and doing whatever it takes to reach her goals. For our younger athletes trying to manage school and their sport pay attention to how Ashleigh had a similar issue with Track and a Job, you need to manage your time and find a way to make it work. It’s not easy but it’s the only way it can happen.
Good luck this season Ashleigh, thanks for speaking with us!
1: How did you get started in your Sport?
Both my parents were 400m hurdlers so naturally they took me down to Little Athletics when i was 4. I was instantly obsessed with the sport trying every event with a love for hurdles and jumps.
2: What was a major struggle for your training and/or success
Injury and trying to balance a full time job and full time training has been the hardest part of the sport for me. I am yet to get through a full season without multiple injuries which makes it extremely tough to reach your goals but i do believe each setback has made me hungrier to work even harder while also identifies weaknesses i still need to make stronger. The other challenge i have had is balancing running and a full time job, while at first i was always tired and constantly running from one thing to the next over time i identified a daily routine that made everything more manageable.
3: What is your current goal
After this year i learnt a valuable lesson “don’t tell people your dreams. Show them.” Putting my goals out to the world meant i felt a lot of extra pressure on myself this season. I think goal setting is so important for growing as an athlete but for this year it will be something i keep to myself and my team!
4: What advice would you give a young athlete
Try everything and continue with what makes you most happy. I grew up trying every sport under the sun and every event that athletics had to offer. I didn’t solely focus on track and the 400m hurdles until i was 23 and knew that was exactly what I wanted to go after! Once i did put all my efforts into the one event it was amazing how quickly i could see improvements but at the same time i have learnt you have to be patient as success definitely isn’t instant!
5: How big of a role is nutrition when it comes to your training?
So important! I have always been someone with a fast metabolism and never had to worry about what i eat, however little did i realize how much of a difference nutrition actual made to how i would feel day to day at training. Changing my diet to be full of nutritious and healthy foods have meant i can train much hard, feel less tired and recover faster.
Today we speak with Kara Winger, 3x American Olympian in Javelin who set the American Record in 2010 with a 66.67 (218.8 ¾). I was excited to hear from Kara because during my first year coaching Javelin I actually came across some of her videos on youtube which I used to refresh myself on Jav and also give to my athletes.
Something that impressed my with this interview was her take on Nutrition. Athletes need to focus on fueling their body for their sport and not worry about staying lean. I don’t know any athlete who never went through a time where they worried more about their looks than performance. As a Strength Coach and gym owner I’ve had a lot of “athletes” tell me how they want a six pack so they’re going to lose weight while gaining strength, it just doesn’t work that way.
Good Luck this season Kara, thanks for taking the time to speak with our Athletes!
1.How did you get started in your Sport?
I grew up in Washington state, which is one of about 20 states in the U.S. that sanctions javelin throwing at the high school level. I played tons of different sports growing up, and had focused on softball (I was a first base(wo)man) each spring until 8th grade, when I tried track for the first time (high jump, middle distance, and a little bit of discus). I still had never heard of javelin until my freshman year, when my geometry teacher, Mr. Heidenreich, mentioned that I should try it. I resisted for a bit, but then ended up second in state that year and won the next three, and kept improving from there!
2.What was a major struggle for your training and/or success.
Injury has been my major struggle, but I don’t believe I would still be here without any of the injuries I’ve suffered. The first really major one was a back injury that sidelined me for an entire season, but also offered an opportunity to focus on weaknesses I had ignored for a while and mature in a lot of different ways. In the season I finally came back from that injury for, I made my first Olympic team and set the Purdue school record (a goal I had set four years prior). The other major struggle (that I’m enjoying right now) in my career that always brings success is purposeful change. You have to be brave enough to make changes if things aren’t working for you, and to give difficult things honest, really hard effort. In order to grow, you have to be vulnerable in new situations at certain points, and then you’ll be stronger in all aspects on the other side of those challenges.
3.What is your current goal?
Long-term: Making a fourth Olympic team in 2020. My shorter-term and more specific goals are things I like to keep fairly private between my coaches, family and myself. Life goals that I’m happy to share are to play the piano more and write more (this includes blogs specific to my career and training, so stay tuned!). Another one is to make an Olympic peninsula trip happen for my husband and I in March.
4.What advice would you give a young athlete?
Try everything. I’m a huge supporter of variety in young athletes’ sports experiences. Keep playing in as many different ways as you can for as long as you can. I swam, played basketball, and did track and field in high school, and played basketball all summer. Growing up, I played softball, soccer, and volleyball on top of basketball, and tried rowing one summer. I also simply LOVED playing games outside with my neighbors and brother. I think involvement in lots of things is so important for not only athletic development, but for relationships with teammates and simply FUN.
5.How big of a role is nutrition when it comes to your training?
I pay attention to my nutrition, and I actually did my undergrad in Nutrition, Fitness and Health. As a thrower, it’s definitely important for me to recover from taxing workouts with specific foods and the timing of my consumption of them, but I took it too far from a lean muscle standpoint in the time period of 2011-2012. I didn’t throw well because I was too light and lean during those two seasons. I didn’t feel strong, I had a hard time recovering, I wasn’t powerful on the runway, and I ultimately tore my ACL. I firmly believe that inadequate nutrition and a focus on leanness contributed to that injury, and I always encourage people to eat healthily, but listen to their body rather than their vanity. I paid too much attention to the pressures of being a female athlete and not enough to what my body should feel like to perform at its best.
Coming to us today is Canadian Record Holder and 2016 Olympic 4th Place finisher in the 5000m, Mohammed Ahmed. Ahmed is currently preparing for the 2018 Commonwealth Games scheduled for April, which will include many of the other athletes we have recently spoken with. In Question 2 you will see how the training never stops, once one competition is over it is time to get your mind and body ready for the next.
Good luck in April Mohammed, and thanks for speaking with us!
1: How did you get started in your Sport?
I was introduced to the sport mostly through television; watching the Golden League circuit, world championships and Olympics. I also got some exposure to it on track and field days in middle school, however I didn’t develop a passion or even consider it something I could be good at until my sophomore year of high school.
2. What is your current goal?
Currently my focus is geared towards the Commonwealth Games scheduled for the start of April with the goal of racing to my fitness and giving the best performance my body is capable of. After that I’ll hit the racing circuit—primarily in the Diamond League to work on my racing skills for the 2019 world championships and 2020 Olympic Games
3. What advice would you give a young athlete?
Have faith in yourself and focus on incremental improvements. Enjoy the process and pursuit of the goal.
4. How big of a role is nutrition when it comes to your training?
Nutrition is a really important component of my daily training and a big part of my success so far. As the Somalis say: “caloolbaa cagaa sidaa” the legs are carried by the stomach” meaning it’s important to properly fuel your body. To not only consume something but to consume something that gives proper nutrients to your body to provide energy and maintain good health. I don’t fixate on my nutrition, but I try to aim for a consistent and moderate diet; one without too much restraints and too little discipline.
With the Arnold Sports Festival kicking off TODAY I want to thank returning competitor, Heather Dees, for taking the time to speak with us. After following Heather on YouTube and Instagram I can say her workouts are intense and impressive. Plus you can never go wrong with an athlete obsessed with LEG DAY!
Good luck this weekend Heather, thanks for speaking with us.
How did you get into the sport?
This is a pretty long story but basically I feel like I fell into it. Originally i wanted to have Abs, I started my fitness journey back when I was 22 years old. I was heavier and didn’t recognize myself in the mirror. I had no idea about weight training so I decided to run. After a year of running 5 half marathons I didn’t see the physique I was striving for. I still had no abs! So I met some friends at my local gym who told me they thought I should compete. I had no idea what that meant but I decided to train like I was going to compete. I met my first trainer ever (Justin Dees) through a mutual friend. I told him I wanted to compete. He said it would take some time but he believed I could get there. After 7 months of training with Justin, with him teaching me proper weight training, cardio for my goals and nutrition, my body transformed and I Won the Overall at my first show. Ever since I was hooked!
How do you overcome obstacles in your training/career?
This can vary depending on the obstacle. I had been in a car accident back in 2014 and it was in the middle of my pro career. It took a lot of time to understand what my body was going through, meeting with specialists and adjustments to my training to work my way back to the top where I originally was headed!! Other obstacles come and go and you just have to have the right state of mind and desire to guide your path forward and reach your goals.
What is your favorite and/or most important exercise for your sport?
I love training legs. I think because it has been a body part that I have needed to improve the most to make my physique balanced. Leg days are hard but it is rewarding to see the progress year after year! So with that being said, I do Leg press, lunges, sissy squats, hamstring curls etc… All the leg exercises!
What advice would you give young athletes?
Take your time in the Sport. There are so many people that want instant results and gratification. This sport is a marathon and if you take the time to put on muscle, monitor your health and train right… you will get results! I do not believe that its worth sacrificing long term health to step on stage.
How big of a role is nutrition when it comes to your training?
Nutrition has always been a key component to getting the results you want with training. You can’t just follow what everyone else does though. You need specific nutrition guidance for your goals and your body. Everyone of the clients, I or my Husband has trained gets a very personal meal plan customized to their metabolic type.
With the Arnold starting this week and being the owner of 3 Fitness Studios I felt like this was the perfect time to start speaking with some of the Worlds Best Bodybuilders and Fitness athletes. In our first interview with an athlete in the sport we were able speak with one of the top in the field, Nicole Wilkins. Nicole is an IFBB Pro Athlete with an impressive resume, including 4x IFBB Figure Olympia Champion and 3x IFBB Figure International Champion.
As a Strength coach and track coach I really want to stress how important it is to never give up despite injuries. As you will read, Nicole ran into some knee injuries early on but didn’t give up, she refocused and found success in Fitness Competitions. I’ve seen many athletes retire their athletic career early due to a bump in the road while others saw their misfortune as a new road for success. For our athletes, check out her answer to #2, “You either win or learn”. Amazing view on competing.
Thanks Nicole, good luck with your training and competitions this year.
1: How did you get into this sport?
I was a gymnast from age 8 to 19 and during high school I had two knee surgeries. The surgeries happened around the time most athletes are recruited for college teams, so I missed out on any scholarships and could have walked onto a team. I decided that I had more fun just weight training and couldn’t imagine doing 4 more years of gymnastics. My freshman year in college I entered my first fitness competition and the rest is history.
2: How do you overcome obstacles in your training/career?
Nothing you do will ever be smooth and obstacle free. Obstacles force you to think differently about a situation and overcoming obstacles teaches you lessons that will become helpful in the future. When I am faced with one I try to think of all possible alternatives and outcomes. I love taking risks because you either win or learn. Trust your gut and go for it!
3: What is your favorite and/or most important exercise for your sport?
I have a lot of favorite exercises, but one of the most important would be focusing more on mobility and stretching. Most fitness professionals do not have an issue getting in weight training/cardio workouts. The recovery portion of fitness is often neglected and can lead to injury and decreased range of motion which will limit your progress. Take the extra time to foam roll, do yoga and get a massage.
4: What advice would you give a young athlete?
Be strong, be fearless, set goals high and go for them. Enjoy the journey because it goes by fast and soak up as much as you can in the process. Never think that you know everything because there is always more to learn.
5: How big of a role is nutrition when it comes to your training?
Nutrition is HUGE. 80% of the way you look and feel will come from what you put into your body. Take care of it because it is the only one you get!
Today we drop a great interview with Shelby Houlihan, a distance runner who placed 11th at the 2016 OLYMPICS. During the interview you will see how Shelby goes through the timeline of her career proving just how much time and effort is needed to succeed in this sport. In question 8 you will see how she stayed patient and stayed the course. Improvement takes time, you need to trust the program and work for the results.
Thank you for your time and advice, Shelby. Good luck this season!
1) How did you get into the Sport?
I grew up around running. My mom was a professional marathon runner for Asics and my sister ran the steeplechase professionally for Brooks. I grew up watching my mom run and when I was 5, I started running myself, doing 1 mile cross cross country races. My dream was to run professionally and win an Olympic gold medal when I grew up. I was also in soccer and gymnastics but I always felt that running was going to be the sport that I was going to be good at.
2) Did you consider yourself a slow or fast developer?
I would say fast but patient. I pick up things quickly and gain fitness quickly but I’ve stayed very patient with my training. In high school, I focused mostly on speed training and was only running around 20 miles a week. My parents never made me do anything and it never felt like a job. I found the love of running on my own which I think was big for me and the reason I still absolutely love it 11 years later. Each year since my freshman year of college, I’ve only increased my mileage each year by about 10 miles a week (I started out running 30 miles/week, then 40/week my sophomore year, then 50/week junior year, etc.). Nothing happens overnight and a slow, gradual progression is always better for long term performance and staying healthy.
3) Most memorable HS Race? - My most memorable HS race would be the 1500 at the Drake relays my senior year. I was trying to get the Iowa state record which was 4:27 and going into the last lap, everyone in the stands stood up and cheered me on. I didn’t end up getting the record, running 4:28, but it was still an awesome experience.
4) Most memorable College Race? - My most memorable College race would be winning an NCAA National title in the 1500m my Junior year at Arizona State.
5) How's it different being a pro athlete? - Being a professional athlete is a lot more intense and self disciplined than what I’ve experienced before as a high school and collegiate athlete. With the training group I’m in, the workouts are a lot longer and more intense. My first year, I was getting my butt kicked almost every workout. Eventually, I started getting aerobically stronger and was able to keep up and finish them but it took awhile for me to get to that point. The biggest thing was just staying positive and knowing that I was going to be better for it at some point. There’s also no one there holding your hand and telling you what to do every step of the way. You have to be disciplined and motivated in making sure you’re getting your mileage in, eating healthy, recovering, etc.
6) What Training philosophy are you following? - I just trust my coach and the training wholeheartedly. He believes the more you run, the better your aerobic system is, the stronger you’ll be. We work on speed as well but the main focus is getting aerobically strong so that you can utilize that speed at the end of the race.
7) Do you incorporate any cross training and/or Weight training? - I try to swim 1 mile 2 or 3 times a week during the fall and the training time between indoors and outdoors. We also do weight training 3 times a week on non workout days. We don’t do a lot of traditional lifting. It’s more running specific functional movements.
8) What advice can you give to young Runners?? - The best advice I can give is to believe in yourself, trust your training, and stay patient. I've been running since I was 5 but it has taken me about 8 years of real training to get to the point where I am right now. Each year, I’ve been able to improve on something whether that’s increasing my mileage, to eating healthy, to doing more to help my body recover. I’ve been able to stay healthy the entire time (which is soooo important!!) and have been able to just keep chipping away and get better each year.
One good tip I'd give is to choose one thing to improve on each year. In college, I'd always have this huge list of things that I wanted to do better (besides increase in mileage) the next year such as eat healthier, drink more water, roll out more, stretch more, and it would be so overwhelming that I wouldn't do any of it. My coach eventually told me to just pick one thing each year and focus on improving that. I'm still working on improving the little things but I've gotten much better since college.
As we prepare to begin our Spring Track season we have been fortunate enough to speak with many Olympic and Professional Athletes over the past week. Today we bring you our interview with Polish Olympic Runner, Danuta Cieslak, who competes in the 800m and 1500m events. Her answer to question 4 is perfect and should be something our young athletes take in. And as you’ll notice with these postings, all of the athletes we speak with have a strong understanding of how important nutrition is. If you wish to perform at the level of athletes such as Danuta this is not an area to neglect.
Thanks a lot Danuta, and good luck this season , especially at the European Championship this year!
1. How did you get started in your Sport?
In the second grade junior high school, my teacher encouraged me to train my middle classes. He saw talent in me and directed me to the trainer.
2. What was a major struggle for your training and/or success?
Definitely doing heavy training and regeneration
3.What is your current goal?
My mini goal for this year is the Finals of the European Championships in Berlin at 1500m
4. What advice would you give a young athlete?
That he never stops believing in himself, even if something goes wrong. If he does what he loves, he can work hard and believes in his ability, he will achieve what he wants.
5. How big of a role is nutrition when it comes to your training?
A very important role. Above all for energy reasons. My nutrition must be thought out to give me the right amount of energy to do my training and regeneration. Often we train on the border of endurance of the body,
Today we speak with New Zealand Track Star, Camille Buscomb. Camille is currently preparing for the 5000m and 10000m events at the Commonwealth Games and as you’ll see in question 4 she has an amazing attitude when it comes to training. I also want to point out her diet, many of our athletes are struggling to reach their goals and most of the time it all comes down to food. Pay attention to her answer for question 5, ATHLETES NEED FOOD!
Good luck with your upcoming races Camille, and thanks for taking the time to speak with us.
1: How did you get started in your Sport?
I first started athletics when I was 5 years old. I have always loved competing in different sports, but I loved the pure competitiveness of running, the feeling of racing and the option to push yourself beyond barriers. A dream of mine has always been to compete at the World Champs, Olympic Games and the Commonwealth Games and to represent New Zealand so the goals themselves also helped in getting me started.
2: What was a major struggle for your training and/or success
Finding a balance of training that works well for me has been challenging. It can be easy to over do it and end up racing fatigued or getting sick. I have struggled with sickness in the past and not until the last 2 years have I really been able to get on top of this and find a balance of the type of training where my body stays healthy whilst also continuing to improve.
3: What is your current goal
To have a top performance at the Commonwealth Games. I am competing in both the 5000m and 10000m events and to be able to be right up there at the top of the field is what I am really working towards and have been working towards for some time now.
4: What advice would you give a young athlete?
Be consistent with your training, and look after yourself. The more consistent you can be with years and years of gradually increasing your training load, and the healthier you are the faster you will run long term. Don't cut any corners, and try to have some balance. Keep the love for the sport, for training and by looking after yourself you will reap the benefits of a much higher level of racing for a longer period of time. Try not to be overly strict on yourself with eating clean, and make sure to reward yourself along the way, also be happy with each small success as they are stepping stones for bigger performances in the future.
5: How big of a role is nutrition when it comes to your training?
Nutrition is very important. Eating enough is the main problem that many athletes have. With so much training in a given day it is really important to eat enough to replace the energy output. I find that this really helps me to stay healthy, and to be able to continue training at a high level. I eat a very balanced diet including a lot of meat, dairy products, eggs, fruits and vegetables and a high amount of carbohydrates also. Including breads, pastas, potatoes etc. I try not to have a meal without carbohydrates. I don't eat anything with low fat, or artificial sweeteners and I find the balance eating enough foods rich in fats and nutrients and energy combines well with the type of high volume training that I am doing. I never allow myself to be too hungry and would rather over eat as in the end you will burn it off and it will help you recover quicker for the next session, next week etc.
Today we speak with Nike athlete, Bowerman Track Club member, and 2016 OLYMPIAN, Colleen Quigley. Colleen has an impressive story that you can find at https://www.colleenquigley.org and a very promising Track career ahead of her with plans of making the 2020 Olympics with Team USA! In 2016 she placed 8th in the 3000m steeplechase with a PR of 9:21.10. In question 5 she states that she sees food as FUEL, this is a view that all our athletes need to start believing. You can not reach your full potential when you don’t feed your body correctly.
Big thanks to Colleen and good luck this track season.
1: How did you get started in your Sport?
My parents and older brother are runners, so I just got into it because they were doing it. I danced for 9 years growing up and played soccer all throughout gradeschool/middle school. I didn't start running track and cross country until I got to high school.
2: What was a major struggle for your training and/or success
The biggest obstacle for me has been setting goals for myself and not reaching them right away or at all and seeing that as failure. The truth is that we all fail at some point, but it matters more how you react to that failure. I have tried to take those as opportunities to get better, to hone my craft, and be better the next time.
3: What is your current goal
My next big goal is to make the 2020 Olympic team for USA!
4: What advice would you give a young athlete
When I was growing up I played soccer and danced and just had fun being active and using my body. I think that was so important as I developed. I didn't really get serious about running until later in high school. My running gradually improved over my career- I didn't find crazy success right away. I just kept plugging away at it, kept setting new and bigger goals for myself as I achieved them, and eventually it seemed reasonable to say my goal was to make the Olympic team. That took many many years and I loved every minute of the process. The minute you lose the joy in the sport, that's when it is over.
5: How big of a role is nutrition when it comes to your training?
HUGE! I cannot say enough about how important my diet is to my performance. I have to make sure I refuel my body with the nutrients it needs to perform at a high level. It sounds silly, but the saying "garbage in, garbage out" is so true. I see food as fuel, but I also believe that healthy and nutritious food can also be delicious and enjoyable!
This week we caught up with Arizona State Track and Field Athlete, Maggie Ewen. In 2017 she placed 21st in the WORLD CHAMPIONSHIP for Hammer Throw in London, Placed first for Hammer both the PAC -12 (230-4) and NCAA outdoor (240-7) plus 1st place for Discus and Shot at the PAC-12 with a 193-6 Discus and a 56-4 Shot. Expect to see some impressive Throws this season as the 2018 season kicks off.
For our athletes, I’d suggest paying close attention to Maggie’s answer to question #4. Always push yourself. Missing a new PR is always better than cruising through an easy workout.
1.) How did you get started in your sport?
I was introduced to track and field when I was in third grade. My sister joined the junior-high track team and my dad offered to coach her in the discus. Since I always wanted to be like my older sister, when they went out to practice I went too. Eventually, my sister found success in the jumps and the sprints but I never stopped throwing. My dad continued to coach me throughout my junior-high and high-school career. He convinced me to train shot put, but we never did more than extremely basic footwork drills for hammer. He wanted to leave my hammer career up to my college coach (aka he didn't want me worrying about getting rid of "bad habits" once I was in college). My first year of college was the first time I actually threw a hammer. I didn't touch a weight until my second year of college.
2.) What was a major struggle for your training/ success?
A major struggle for me is the sacrifices I have to make. Aside from the obvious things like my family, boyfriend and dog, throwing is my first priority. There are only two weeks in the year that I am free to do whatever I want, whenever I want. The rest of the year, I have to evaluate every decision based on how it will effect my training or competition.
3.) What is your current goal?
This has always been an awkward question for me because my goal is simply to throw further. Each new personal best is very exciting and Im always proud of each new accomplishment. However, I am never satisfied. I think my lack of specific goal setting comes from a lack of understanding of my own potential. I recently changed coaches. Since the coaching change, all of my personal bests (shot put, discus, hammer, and weight) have all significantly increased. Working with a new coach with new ideas has shown me that there is a lot of potential for improvement in all of my events.
4.) What advice would you give to a young athlete?
I would tell them to be adventurous. You'll never know what you are capable of if you don't try. You shouldn't be afraid to explore things outside of your comfort zone. Be smart smart and be safe with this advice, but try new things! If you're doing a bench press workout and your on the fifth set and you're unsure if you should put 200lbs or 205lbs on the bar... I'd say find a good spotter and put 205 on the bar! You might find out you're stronger than you though you were. On the flip side, you might fail that set. But, if you did you know you gave it your very best effort. You're not going to know what you're capable of unless you try. If you aren't stepping out of your comfort zone every now-and-then your'e probably limiting yourself.
5.) How big of a role is nutrition when it comes to your training?
Nutrition is a huge part of training. Personally, I really notice in my training when I skipped breakfast or made a bad decision for dinner the night prior. You have to think of your body like a race car. If you're in the biggest race of the year, you're not going to fill your gas tank with any random fuel. In order to ensure it will run at its maximum potential, you're going to put in the highest quality fuel you can find. What you put in your body is what you will get out of your body. Putting in high quality foods will optimizes your chance to have a high quality performance. Putting in low quality foods or eating nothing at all, will likely result in a poor performance. That goes for practice, competition, and rest days. You have to take care of your body so you can maximize your potential.
I am excited to bring in our first of many Crossfit Athlete interviews with a great discussion with Crossfit Games Athlete Jessica Griffith. In 2017 Jessica became a Games competitor and is currently preparing for her second year as a competitor. I have included a link to her Crossfit Games page so you can view her impressive lifts and accomplishments.
Athletes: Pay attention to question 4, small choices throughout the day can make or break an athlete. Keep building positive habits and soon they will pile up and create an unstoppable athlete.
1. I am a Crossfit athlete. I got started when I graduated nursing school. I needed something to fill my free time and that is when my friend introduced me to Crossfit.
2. Because I love Crossfit so much, I can't really say there has been MAJOR struggles. But some obstacles I've faced is being disciplined enough to focus on m diet and water intake to achieve optimal performance. Another obstacle is learning how to balance training with family and social interactions. It is so important to be focused on the goal at hand--but to not take it so seriously that you miss out on the most important things in life--your loving and precious relationships with people.
3.My short term goal is to qualify for my second Crossfit Games. Long term goals include being a person that people look to for advice, guidance, inspiration, and motivation to be the best person they can be.
4. Advice I would give a young athlete is, focus on the small day-to-day choices. The small choices make the big picture. For example, carrying around a water bottle with you and constantly filling it with water to keep yourself hydrated. Choosing to take the extra 15 minutes in a day to stretch your muscles after a workout. Choosing portion control opposed to over indulging on your meal. All of these small choices made day after day eventually evolve into months and years of good choices which will then produce a magnificent product--a healthy, strong, sturdy athlete.
5. Nutrition plays a huge role in training. I count my macronutrients (protein, carbs, and fats). So everyday I have a set number to hit of each. These numbers have been calculated according to my height and goals for performance. Your body needs a certain amount of energy to achieve certain volumes of training. When I find I'm consuming too much sugar, I'm not able to perform nearly as good as I do when I am conscious of my sugar intake. Same thing with water. If I neglect to drink water, I am not able to perform to my best ability. I find wholesome nutrition to be crucial in top performers.
Today we brought in Clare Gibson, a High Jumper from Australia who is currently competing at Kansas State University and already hitting some big jumps early in her college career. In 2015 she was a finalist in the World U18 Championship with a 1.8m Jump and is also a U16 State Record holder and in 2017 she received the Silver medal at the Australian National Championships.
For our Athletes, pay attention to question #3 (Goals). One of the great hints about Track and Field is being able to find victory in a PR even when you do not take first place. Always focus on making yourself a better and stronger athlete.
1: How did you get started in your Sport?
I began through a program called Little Athletics back in Aus, it is basically a version track where you have the opportunity to compete in multiple events each weekend. the focus of this program however is not so much to win, rather to beat you own PR. After a few years competing in this, i moved my way up to competing at the proper meets and everything has really just progressed from there.
2: What was a major struggle for your training and/or success
i would say that the biggest struggle has probably been injuries and knowing how to deal with them. I have had injuries come 2 weeks before nationals and had to drop out, It was devastating at the time, but from it i learnt about how to care for my body and to listen carefully to know when is enough. It is a constant battle as an athlete to know just how far we can push the boundaries without injuring ourselves in the process.
3: What is your current goal
My current goal this season is to jump a PR. There is no gold medal or winning a competition that would make me happy, what excited me rather is simply getting better and improving everyday. I know that i am young and have many years left in this sport, so right now its about focusing on the small things and trying to refine myself as a jumper.
4: What advice would you give a young athlete?
Never give up, and find what motivates you. There are so many times when it is tough and you want to give up. i say to people that i have a love hate relationship with the sport. but no matter how many times you feel like quitting or things are getting to hard, you just have to push through in order to come out the other side and experience the good. I think that finding out what motivates you as an athlete to train your hardest is one of the most valuable things you can do. In order to be your best, you have to give 100% and its the little things that make a difference. Its all about the 1%s.
5: How big of a role is nutrition when it comes to your training?
As a high jumper, nutrition, recovery and sleep are the most important parts of my training. If i want my body to perform at its best, i need to be fuelling it correctly. This means that when season comes around, i have to clean up my diet and cut out the foods that are not so great for me. I know that by eating correctly, this could be the difference between winning and losing, or jumping that pb that i am always after.
I always ensure that i have healthy snacks on hand, and that after sessions i am eating a good amount of carbohydrates and protein in order to help restore my muscles and promote recovery.
In this weeks installment we were lucky enough to speak with Molly Huddle. She placed 6th in the 2012 Olympics where she set the American Record in the 10,000m at 30:13.17 and also broke the American 5k Record in 2014 with a finishing time of 14:42.64. What I found most interested in Molly is that her High School did not have a Cross Country team so she ran and competed by herself. For our athletes reading, pay attention to how she came back from multiple injuries and recommends keeping a journal of your progress and goals.
How did you get started?
I got started running by watching my Dad do road races, and running a few, then joining the middle school track team.
What was your biggest struggle?
a major struggle for me was avoiding injuries, as I broke my foot 4 times. Each time I figured out what I could do better with my form and strengthened weak areas of my body and problem solved with foot orthotics and stayed fit with cross training, which I view as a new physical and mental challenge that would help me be a tougher athlete in some way.
What is your current goal?
my current goal is to win the Boston Marathon and make the Olympic team in 2020.
What advice would you give a young athlete?
I would tell young athletes to write in a journal everyday so they don't forget what they learn from their sports and so they can see patterns in their training! It also helps to write down goals and steps to get there and what your values are, it makes everything more real and serves as good reminders of accountability.
Where do you rank nutrition when it comes to success in your sport?
nutrition is important, I definitely could have eaten better as a young athlete. I did not eat enough protein, which is my biggest regret!
Happy training!
Molly
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For a full list of Mollys career check out her impressive Wikipedia page
https://en.m.wikipedia.org/wiki/Molly_Huddle
For our third installment of speaking with some of the worlds best athletes we had the privilege of meeting with Swiss Track and Field Star Nadja Marie Pasternack. My favorite aspect about following Nadja on Instagram is her workout videos, proving just how important the weight room is for athletes, especially Throwers. I’d highly suggest all our track athletes check her page out and pay close attention to the work that is required to succeed in this sport. As she comes back in 2018 after an injury you can expect to see her hit new PRs as she works hard to reach her goal of qualifying for the European Championship.
1: How did you get started in your Sport?
I tried lots of different sports when I was younger, track and field fascinated me the most. Different to lets say handball, you can actually see your improvement by measuring meters, centimeters or time. Also its you that improves and not the team.
2: What was a major struggle for your training and/or success?
I stayed in a toxic coach / athlete relationship for too long because I couldn’t find a way out (no other coach) and was afraid of training alone.
3: What is your current goal?
My realistic goal for next season would be to throw a new personal best, after I was injured in 2017. My dream goal is to qualify for the european champs in berlin next year and to participate at the olympic games in 2020 in tokyo.
4: What advice would you give a young athlete?
Do it for yourself and not for anyone else. Don’t do it for your coach, family, friend etc. Do it because you want to do it. Set small goals and write them down.
5: How big of a role is nutrition when it comes to your training?
I used to think nutrition wasn’t as important as it actually is. What I learned recently is that you should never feel hungry! My body needs a lot of energy. If i don’t have enough energy for my training, I’ll first get tired so much faster, second cant get my training done 100% and third i have a higher risk of getting injured. I eat clean during the week. On weekends I allow myself to “cheat” a little bit by eating a pizza or cake :)
This weekend we were given the opportunity to speak with Team Italy’s very own Giada Antreutti as she prepares for the European Championship in Berlin this summer. Giada is a top notch Thrower with an amazing 55.70 meter Discus Throw.
Make sure to check her out this year in BERLIN!
1: How did you get started in your Sport?
Some of my relatives used to play this sport and I got inspired by them. This is how I started. At the beginning I used to some high jump and combined events. Then my passion for food was definitely bigger than anything else, this is why I became a thrower.
2: What was a major struggle for your training and/or success
Being constant to be successful ia fundamental bit it's not as easy as it seems. Sometimes I feel tired or I'd like to hang out with my friends but I have to be focused on what I do, and I have to sacrifice the rest.
3: What is your current goal
Berlin. (European Championship)
4: What advice would you give a young athlete
You should never give up. Fix target goals and do whatever it takes to achieve them.
5: Where do you rank Nutrition as a factor for success
nutrition is important for every athlete, but when I need it I never renounce to something tasty!
We recently had the pleasure of speaking with Kathrin Klaas, 3times Olympian Hammer Thrower from German and member of the Eintracht Frankfurt Team. Katrin has an all time record of a 76.05m Hammer Throw and is still actively competing and is currently training for the European Championship this spring.
Our new “Speaking with Athletes” program is really picking up and we are extremely excited to launch our first interview with such a highly successful athletes. I’d advice all athletes, especially our throwers, to follow Kathrin on Instagram and YouTube and keep a close eye on the hard work an athlete at this level puts out. Huge thanks to Kathrin for taking the time out to help us, stay tuned for the next interview as we build a large database for young athletes to go to and learn from the top competitors in the world.
Good luck this August in Berlin when you compete at the 2018 European Championship!
1: How did you get started in your Sport?
In Germany every school does what is called „Bundesjugendspiele“ once a year. It translates to "federal youth games“. The name is rather old but it still does the job. Most of the time they are held in t&f , sometimes in swimming or gymnastics depending on the region. I was seven when I came home and told my dad that I jumped 3m into a sand pit and was the fastest girl that day in the 50m dash. He asked if I wanted to do this kind of sport more often and in a club. Thats when I started doing t&f in a small club near my home town. I grew older doing all the events kids do and when I turned 11 a coach introduced me to hammer throwing. I started with light hammers and a lot of technical drills first. My favorite event was hurdles though. I did both events parallel until I turned 17 and switched from junior hurdle distances to the women`s 100m race.
2: What was a major struggle for your training and/or success
I had two tough years with injuries and set-backs. In September 2016 I had a hernia surgery and I must have walked around, trained fully and competed at the European Championships and the Rio de Janeiro Olympic Games with it. All I felt was that I wasn`t able to generate the speed I normally was known for. In the end it took half a year and many visists at different doctors and physio therapists to find the issue.
The preparation time in the winter of 2015/2016 was extraordinary. I pr’d in many lifts and with different training hammers as well. In April I threw 76+ in training which I had never done before in my life so early in the season. Then all of a sudden all the results broke down. I had felt something like pop in my groin area lifting one time but I never would have concluded it to be a broken hernia.
3: What is your current goal
Since October I am preparing for the European Championships in Berlin in August this year. I am excited to come back to one of the most exciting circles in der world and a stadium where I first became a medal contender. My goal is to stay healthy and keep track until August. In the last season of my carreer I would like to show that I still have some good throws inside.
4: What advice would you give a young athlete
Do not let anybody tell you what you cannot do. Be honest to yourself and keep track. Dare to commit yourself to a higher goal that might seem far away and impossible to reach. Allow yourself to fail but get up again. Be good to yourself and never stop asking questions.
Hammer is not an easy event. There are many ups and downs, technical problems, coordinative issues - set-backs when team mates (in other events) march from PR to PR. Hammer takes longer but for those sticking with it, those with a strong mind eager to take on the challenge, it will pay off in one of these magical circles around the world in a sold-out stadium.
5: Where do you rank Nutrition as a factor for success
Nutrition is one of the main keys. Its the fuel our bodies run on, its the material our cells are built from. Quality clean food means strong, durable, capable cells, tendons and muscles. Eating mainly plant-based accompanied with meat meat (chicken/beef) once or twice per week and getting rid of dairy products, made me feel much fresher, more awake throughout the day.
When I started to gather more and more information about nutrition related to athletic performance my body started to shape towards the athletic figure I always wanted to have. I became more self-confident and was able to walk into the competition circle with broad shoulders and my chin up. One leads to the other.
For as low as 3 Months for $100 you can now train with us from home! We understand that not everyone can make it to the clubs or even take our online program to their gym so we have set up an affordable and effective at home program designed to reach your goals and get you looking/feeling great.
What we need:
List of equipment (if any)
Goals
Schedule
Injuries
Restrictions
What you get
3 Workouts a week designed to get you blasting the fat and building the muscle. Below is an example of 1Day of a NO EQUIPMENT workout
I have never seen Winter Track as a time period to focus on winning the weekly indoor competitions but more a time to prepare for States in May. We have been fortunate enough to continuously win medals during the winter months but our main focus is on building the strength, power, and explosiveness needed to really launch the Shot come spring. Below you will find 1day of weight room training from our HS 6day 2.5-3hr lifting/throwing Program
Day 1
Dead’s and Clean
1: Deadlift 5-4-3-2-1-1-1... just keep coming until you can’t pull a 1 rep max
2: Sumo Deadlift 3x8
3: Power Clean 5-4-3-2-1-1-1
4: Hang Clean and Press 2:1 ratio 2 cleans 1 Press equals 1rep for 3x5
5: Rack Pulls with 3 second holds HEAVY 3x5
6: 100 Dumbbell Clean and Press per arm
7: 50 Pull-ups
8: 50 GHD
9: Ab Work
10: Throw
Keep in mind this is only 1Day of 6 for a 12 week winter training cycle. All remaining time is spent throwing or doing speed work.
Throwers need a legit training program. If you are in the philly region contact us for in studio workouts or sign up for our international ONLINE TRANING at www.OHARAFITNESS.net
