Preparation and Recovery

We’re a few races into the season now and I feel great physically. Being healthy just gives me a lot of confidence that I can get back to the times I was running before I got injured. I can hit those times I did when I was coming out of college and even go faster. I’m able now to push my body to the limit.

Injuries are something that comes along with this sport. It can happen to anybody. I’ve seen many great hurdlers or athletes period be setback by injuries. You can be having a really promising season and injuries will just totally shut you down. It happens it can make you have to come to a complete spot, that’s the unfortunate part.

There are definitely things you can learn from being hurt. It’s a little hard sometimes to watch your teammates competing because you wish you were out there running. It was hard to see everybody else progressing while I was sitting there feeling like I was going backwards. But you can learn a lot about your body in recovery. I picked up different things I can do to get stronger and better now that I am healthy.

Sometimes I catch myself looking back and thinking about what I should have done differently. But you live and you learn. I had never really been in that position before, dealing with injuries. I picked up a lot of things that I can do to prevent myself from going down that route again. I learned to err on the side of caution instead of pushing through pain and not really getting proper treatment.

For me, it’s about listening to my body and doing the things I need to do to stay healthy: icing, getting treatment, stretching a lot, not being so active all the time and allowing my body time to rest and recover. I used to move around a lot, do a lot of different activities when I was younger, but as you get older, you don’t recover as fast.

The preparation and recovery aspects of the sport are just as important as the training itself. You can’t just walk out on the track and train. The things that you do before and after are just as vital. After you put in hours of training, you still have to get treatment. You have to ice, you have to rest and you have to stretch out. That’s all a part of being an athlete.

I’ve learned to keep my body stretched out, always get worked on or get treatment and just really listen to what my body is telling me. If I’m feeling kind of funky, I’ll take a day off to rest, do something light or cutback on my routine. When your body is sending you a message, you have to listen.

Having a supporter like Shawn is a definitely a difference maker for me. He’s honest with me about what he sees and it’s very helpful. He’s the one who told me in the beginning of the year to stop wearing heels and sandals, just find a good pair of Nike’s so I’m taking care of my leg muscles and feet. I’m trying to do everything the right way this year so I can really see what I’m capable of and he helps me with that.

We do whatever we can to be a support system for each other. He watches video. I watch video. He’s helped me with my sprinting this year. He built an ice bath for me in the garage so I can jump in there right after practice, making life convenient for me. I’m thankful for that.

Keeps Getting Better

For an athlete with designs on competing for an Olympic crown, like Ginnie Crawford, the beginning of the track season is as much about getting better each time on the track as it is about competing for wins.

Just two races into the 2012 outdoor season, Ginnie has shown a keen ability to improve — and fast. After running a 12.87 to take second in the 100-meter hurdles last Tuesday in Guadeloupe, Ginnie improved her time by more than two tenths of a second on Saturday, taking second at “Carribean Plan” in St. Martin with a time of 12.66.

The time ties Ginnie for fifth best in the world this year with Australia’s Sally Pearson, the reigning world champion in the 100mH. It is also Ginnie’s fastest time in the event since June of 201o, when she ran a 12.63 in New York. After the race, Ginnie took to Twitter to share her joy in the accomplishment:

The next stop on the Caribbean tour for Ginnie is the Cayman Islands, where she’ll be running the 100-meter hurdles on Wednesday at the Cayman Invitational.

Off and Running

Ginnie Crawford is off to a strong start in the 2012 outdoor season.

After teaming with her training partners to win two relays last month, Ginnie made her individual 2012 outdoor debut in the 100-meter hurdles on Tuesday night. With an impressive time of 12.87 seconds at the 8th Great Caribbean international meeting in Guadeloupe, GC finished second, less than two tenths behind fellow American Dawn Harper in the event.

Despite it being just her first 100-meter hurdles race of 2012, the 12.87-second time ties Ginnie for the 10th fastest 100mH in the world so far this year.

Ginnie laces up in the Caribbean again this Saturday for the 100-meter hurdles at Plan Caraibe in St. Maarten.


Let’s Get it Started!

The 2012 outdoor season is underway!

I’ve done a couple of relays, but my first individual event of the season is on May 1st in Guadeloupe. I’m still not sure how many events I’ll be running before Olympic Trials but I’m looking to do at least five meets between May and July.

Those meets are important as I get ready for trials. You want to use those races and your training to try and peak for trials. It’s a chance to get in race shape, get the race down and get your race patterns under control so you can peak at the right time.

Going into this year, I consider every American hurdler my competition. Our trials are tougher than the actual Olympics. I’m going to have to get through a great caliber of girls just to make the Olympic team.

Being around so many people that have been there, that have accomplished things that I hope to accomplish, any American athlete, It’s definitely motivation for me. It gets me ready. Those are things I want to do and surpass those people if you can.

Competition in the 100-meter hurdles at the U.S. Olympic trials this summer promises to be stiff.

These are girls that ran fast last year, they’ve made World Championship teams and they’ve had successful careers. The competition is so strong. There isn’t necessarily one person who dominates, especially on the American side. You just never know. We all have to run over 10 hurdles. Anything can happen.

I’ve made some changes to my routine for this season that I can already see paying off. I’ve been trying to do everything really strict this year and just be a little stricter on myself.

I‘ve studied a lot of film over the last few months. I’m filming practices and focusing on how I’m going over the hurdles. That’s helped me a lot, to be able to watch myself afterward. Sometimes I’ll feel a totally different way than how I look. There have been times where I think I’m hurdling good and running correctly, but I look at the film and it’s the total opposite.

I’ve also been watching past races of hurdlers that have come before me to study their technique. I’ve really tried to become a student and focus on what I’m doing and how I can become a better hurdler.

Another thing we’ve worked on this year is speed. In the past, I haven’t done a lot of speed workouts, but I want to work on the total package. Instead of doing just speed endurance and 400-meter training, which has been my training base with my coach Bobby Kersee, I’m doing more sprinting as well. Short sprints in 60, 80, 100 meter clips. I run the 100-meter hurdles, which is a sprint race, so I think working out in sprints is really key to my training. I need to sprint and work on the turnover.

I also have a consistent weight program that has helped me a lot and contributed to my health. I’m lifting four days a week and focusing on a full body strength program. It helps to strengthen my glutes, my hips, things that are key to me being a better hurdler and a better runner period. Those were the things that, when I got injured, were kind of ignored and got weak on me.

I’m lucky to have an incredible support system around me. Not many people know I’m good friends with Nate Robinson from the Golden State Warriors. We grew up together in Seattle and still keep in touch. We were on the same club track team and the same team in high school, we both hurdled and he would always try to race me.

People would always try to challenge me because I had a pretty good start and won all the time. So he wanted to race and he won back then, but I think if Nate and I raced today, I would win. But he would probably take the challenge thinking he could win. It would be interesting to see. I don’t think it would be the same result as it was back then.

Nate got his hops from track, but I don't think he could outrun me anymore.

He’s an incredible athlete though. I’m sure that his track background helped him win those Slam Dunk contests he did. Track helps you in all sports. It gives you the speed aspect and he was already an athletic kid so that probably helped him a lot.

I want to end with a shout out to all my fans. I’m so thankful for your support. I’ve had a lot of ups and downs the last few years, but I’m grateful to those that have always pulled for me and stayed in my corner. Keep following me and following USA Track and Field. It’s going to be an exciting year.

Kersee All-Stars Win at Mt. SAC

Ginnie Crawford and the Bobby Kersee All-Stars did it again on Saturday.

Ginnie and teammates Allyson Felix, Dawn Harper and Jeneba Tarmoh completed the 4 x 100-meter relay in 42.87 seconds at the Mt. San Antonio College Relays to win the event by five-hundreths of a second. The Kersee All-Stars are now 2-for-2 in relays this month.

Watch their race below:

A Special Day

Giving back and using her status as one of the nation’s elite athletes to make a difference means the world to Ginnie Crawford.

That’s why Ginnie has been happy to give her time to Athletes for Hope, a nonprofit organization that brings athletes together, to educate, inspire, and empower them to make a difference in the world.

Through Athletes for Hope, Ginnie and some of her training partners visited Mattel Children’s Hospital on Wednesday to spend time with some of the kids and help them with arts and crafts. (Ginnie and Joanna Hayes, pictured above, visit with Destiny, a pediatric patient at Mattel Children’s Hospital).

During the visit, they made medals for each of the kids and showed off some of the medals that they had earned in competition.

“It was emotional,” Ginnie said. It made me feel thankful that I’m in a position that I can put a smile on someone else’s face just by taking time out of my day to sit with them and spend time with them.”


First Win of the Year

Ginnie Crawford and her training partners kicked of the 2012 outdoor season on Sunday at the Rafer Johnson/Jackie Joyner-Kersee UCLA Invitational.

Ginnie and training partners Allyson Felix, Jeneba Tarmoh and Dawn Harper teamed up to form the Bobby Kersee All-Stars for the 4×100-meter relay. The group went on to set a world-lead in the event, finishing in a time of 42.65 to win by more than four-tenths of a second. (Ginnie and Allyson are pictured above at the 2011 Mt. Sac Invitational.)

The Kersee All-Stars will look to make it 2-for-2 next Saturday when they lace up at the Mt. SAC relays on the campus of Mt. San Antonio College in Walnut, California.

Welcome to!

I couldn’t be more excited to announce the launch of my new web site!

I’ve really been blessed in my track career, but I’m really looking forward to sharing my life on and off the track with all of you. This is going to let me do just that.

Ginnie Triumphs at USATF Classic

Ginnie Crawford was facing one of the more competitive fields in recent memory, but that only brought the best out of her.

Running in the USATF Classic in Fayetteville, Arkansas, Ginnie brought home the 60m hurdles title, clocking a time of 7.97. It was particularly notable because it came at the expense of the 2008 Olympic 100m hurdles champion, Dawn Harper, who finished in 8.03.

Others in the race included 2005 and 2007 World champion Michelle Perry, and 2004 Olympic champion Joanna Hayes.

Finished My Photo Shoot

We finished up a photo shoot for my web site today, and while it was a long day, it was a really productive one.

The shoot had two parts. The first was shot on the track at USC, my alma mater. It was great. I was working with a really talented photographer, Steven Barston. He’s shot everyone from Floyd Mayweather to Kevin Love, so I was excited to be working with him. We did some great stuff on the track — everything from jumping over the hurdles to posed shots. Here’s one of my favorites:

The second half of the shoot was done in his studio. Those were more lifestyle shots, which I enjoyed a lot, too. I got to show a different side of me!