Therese Haiss
Solon 2013
Personal Bests
- 1,600 Meter Run 4:50.33
- 3,200 Meter Run 12:01.19
- 400 Meter Dash 57.68
- 5,000 Meter Run 18:13.55
- 800 Meter Run 2:08.05
- One Mile Run 5:05.42
Solon Senior and Oregon signee Therese Haiss is the defending D1 State champion in the 800 and the State runner-up in the 1600. She was recently 3rd in the 800 at the Brooks PR Invitational and won both the 1600 and 800 at the OATCCC Indoor Championships. She is going for the double again this year at State and describes herself as a "transformed runner." Her goals this Spring are to just simply run faster than last year. That includes running sub 4:50 in the 1600 and sub 2:08 in the 800!
OHRunners: Therese, you recently doubled at the OATCCC Indoor State Championships, defending your 2012 1600m (5:02.37) Championship in 5:13.49 and winning the 800m in 2:13.89, besting your 2012 2nd place finish (2:15.6). You were 3rd in the 800m at the Brooks PR Invitational, running 2:10.40. You were 9th in the 2012 D1 State Cross Country Championships, running a PR of 18:13.55. As a Sophomore, in 2011, you placed 10th the State D1 800m with a 2:18.78, following that up in 2012 with a 1st in the D1 800m OHSAA State Championships and a 2nd in the 1600m (4:53.80). What can we expect from you this Spring?
Therese: I cannot tell you what this season has in store for me, but I can tell you that I expect myself to be stronger and faster than last year. I have already seen that my average times are faster, so hopefully by the end of the season I will have some new PRs and school records.
OHRunners: What would you attribute your increased strength and faster times too?
Therese: Good coaching, practice everyday and lifting routines twice a week.
OHRunners: Did you participate in any other sports in Middle School and your Freshman and Sophomore years? Did you run CC and track in Middle School? What did you run and what were your times?
Therese: I played soccer for years, and continued playing while I ran track and CC in Middle School. I also played soccer during the indoor track season my freshman and sophomore years. In Middle School CC we raced the 2-mile and I think I broke 12minutes once with an 11:58. My best 1600 during track was a 5:22.
OHRunners: After State last year did you take anytime off? What was your summer training like?
Therese: I took off 2 weeks after the State Meet, but after the 2 weeks I did not have a structured training plan due my summer activities (back packing, hiking, camping). To make up for the under mileage summer, I put in 3 hard weeks before school started averaging 60 - 70 mile weeks. A few hard weeks however does not make up for a lazy summer, so I wish I had worked harder over the summer because I may have had a more successful Senior CC season.
OHRunners: Have you always concentrated on middle distance?
Therese: I focus on one season at a time. In the Fall, it’s all about endurance and come Spring the focus switches to foot speed and turnover.
OHRunners: How would you describe yourself as a runner?
Therese: I would describe myself as transformed. As an underclassman, my dedication was not steadfast, but as I developed into a more mature runner, I have changed my eating, sleeping and training habits.
OHRunners: What motivates you as a runner?
Therese: I am motivated to run for the future, run for my team, and run to beat out any competitors that stand between myself and my goals.
OHRunners: How do you mentally prepare for a race?
Therese: Before races, I prepare by setting realistic goals and calculating my splits. This way, I know what times to listen for so I can figure if I am fast, slow or spot on.
OHRunners: What is a typical week of practice for you?
Therese: Cross Country hard weeks consisted of one speed workout, two endurance workouts and easy runs and a long run. Easy weeks were the same but only one endurance workout. My mileage ranged from 40 – 50 miles each week.
OHRunners: What is a typical speed workout? What is a typical endurance workout?
Therese: Speed workouts include repeats of 400 meters or less and multiple sets of repeats. We have a short recovery between each repeat and a longer break between each set. Endurance workouts are usually a mixture of distances 600 meters or longer.
OHRunners: Your 400m PR is 57.68. Is that from a lack of concentrating on the 400 or have you split better in the 4x400?
Therese: I would agree to both of those statements. I have only run the 400 open twice, and I have split a 56 and a 55 in the 4x400.
OHRunners: Are you running any 200’s for speed work?
Therese: I haven't completed many speed workouts this early in the season, but 200s play a huge role in speed training and I will definitely start doing my fair share of them soon.
OHRunners: Do you prefer the 800 or the 1600? Which is your favorite? Which are you more comfortable with? Why?
Therese: I have always felt most comfortable running the 1600 for two reasons. First, because I have raced it more than any other race and secondly, because it is a fast race, but not too fast that mistakes can’t be made up. By this, I mean it doesn’t matter how fast you go out or if you are boxed in because there are four laps to make a move. In the 800, every step is crucial because starting too slow or fast can mess up your pace and getting blocked in could cause you to miss the lead pack (no chance to win).
OHRunners: When you run the 800 and the 1,600, pace is very important. In the 800, what is a comfortable 400 pace for you? In the 1,600, what are you shooting at in regards to 1st 400, half and 3/4's? In non-competitive races, are you comfortable running your own pace? In competitive races, what are your strategies? Would you prefer to lead or stay in contact until the last lap, last 300 or 200.
Therese: In the 800, I almost always go out conservative (never lead), and if it’s a slow field, I take the lead before the start of the second lap, but if it’s a fast race I try to keep tucked behind the leader until there’s 300 to go or on the last stretch and this is where I try to take the lead and kick to the finish. For a slower race, I try to be between 68 and 70 seconds for the first lap and near the same for the second. If the race is fast the first 400 should be around 65 and the second lap is all about holding on.
Nearly every time I run the 1600, I aim for a 75 second 400. If it’s a slow race, I don’t mind being a little slower than that, but if it is a fast race, I stick to every runners strategy of trailing the pace setter until I feel that I can pass her. My preference varies depending on what and how many events I am running at a given meet. If my coach has me running 4 events or 3 longer events, I would prefer a slower paced race that ends in a sprint because it is not as tolling on my body. But, if I have 3 shorter events or only 2 (or less) events, I would prefer a race with a hot pace because there is a higher chance for me to run a personal best.
OHRunners: Take me through your strategies in an 800 and in a 1,600, start through finish?
Therese: The strategy for almost all runners who compete in the 800 or longer is to not be the pace setter in competitive races. If you are the pace setter, your opponents (of equal capability) will trail you until they are ready to pass. It takes more energy mentally and physically (wind resistance) to be the pace setter.
800: When the gun fires, I take off, not too fast because I don’t want to lead and not too slow because the 800 is too short to play catch up. I hold the same pace for the backstretch and decide if I want to pick it up or maintain this pace along the back curve before cutting in (this decision depends on who is in the race). If it is a slow race, I typically take over the lead once we’ve cut in and head into the second lap. If it is a fast race, I try to follow the leader and maintain their pace until after the 3rd or 4th turn where (at one or the other) I like to make a move to take the lead.
1600: If the field is slow, then I focus on keeping one solid pace for the entire race. Not a fast pace, but one that will give me a good workout (depends on the number of events I compete in). If it is a competitive race, then I will either hold on to the leader until I can pass them or until I can’t hold on anymore.
OHRunners: Visualization is an important mental tool of almost all athletes. Do you visualize your races? In a race, its’ great when the pace and the race go as expected and one can control the race. How good are you at reacting to the changes that can occur during a race. I.e, the pace is faster than expected, the pace is slower, you become boxed in. How good do you believe that you are at sensing what is going on in a race and reacting?
Therese: I tend to use visualization more during CC than track, but I find it helpful for big races during track and CC. Visualization helps me remember to keep my breathing deep and my pace steady. When a race doesn’t go according to my plan, I remember to keep my breathing in control and to stick as close to my goal pace as possible. The only variation to this plan would be if the field is strong and the pace is slow. In this case, I would play follow the leader until I felt I was ready to kick to the finish. I think I’m pretty good at gauging what is going on in a race because I have raced the 800 and 1600 so many times that I have experienced almost every possibility. In any other race though, I would say that I am not as good at keeping control.
OHRunners: What are your goals for the Outdoor season? Will you try to double at State?
Therese: My goals are to run faster than last year. So, break 4:50 in the 1600 and 2:08 in the 800. I also hope to run a faster open 400 time and break 10:58 (Solon's school record) in the 3200.
OHRunners: Thank you for your time Therese. Stay healthy and and have a great outdoor season.
