Elizabeth Heinbach, One of the State's Leading D2 Runners is a Focused, Two Sport Endurance Athlete!

Elizabeth Heinbach  2012 Indian Hill, Cincinnati

Personal Bests

  • 1600 Meter Run 5:11.05
  • 3200 Meter Run 11:08.08
  • Three Mile Run 18:59.50
  • 5000 Meter Run 18:15.00
  • 800 Meter Run 2:25.91

 

Track D2 OHSAA State Championship

2011 2nd 3200 11:08.08

2010 5th 3200 11:22.97

2009 10th 3200 11:56.85

Cross Country  D2 OHSAA State Championship

2010  2nd 18:15.00

2009  4th 19:00.04

2008  10th 19:07.47 

 

OHRunners:  You ran a PR in last years D2 OHSAA State CC Championships, finishing 5th in a time of 18:15.00.  You are the highest placing returning runner.  Last Spring, you ran another PR, placing second in the D2 3200m with a 11:08.08.  However, before we discuss your running career, I 'd like to talk a little about your other sport, Swimming. 

Your 2011 OHSAA D2 State meet credentials:

8th place  200yd IM  2:08.59

6th place  500yd Freestyle  5:07.04

5th place  400 Freestyle relay (2nd leg)

I understand that if it's not CC season or track season that you swim year round. How long have you been swimming competitively? You are a distance runner. How did you choose the distance events in swimming? Can you make a comparison to the Distance swimming events and to running? Which do you find more difficult? In the pool hours are more consuming than running, but are the workouts similar i.e. pace work, distance work, interval training?

Elizabeth:  I’ve been swimming competitively for probably close to twelve years now. And I’m guessing, I’ve never really had a choice since I can’t sprint- regardless of the sport! I’ve always been an endurance athlete. There are definitely a lot of similarities between the two, since they both have to do with pacing yourself. I’d say swimming is probably more difficult, as a whole. There’s a pretty big difference in the time commitment, at least in my experience. But hey, who doesn’t love 4:50 a.m. practices, right?

OHRunners:  You are a successful swimmer and runner, but at the State level your running accomplishments would seem to be higher. You are obviously a very talented athlete, but one would have to ask the question how talented a runner could you be if you concentrated only on running? Have you considered this?

Elizabeth:  I obviously can’t say for sure, but I’d suspect that there would be a pretty significant difference if I focused on either sport. I’ve had a lot of trouble with stress reactions/fractures in my shins because I start running too hard/fast, and I know that has hurt me a lot. But at the same time, I’d say most of my better events for swimming aren’t high school events (like the 400 IM, 1650/1500 free, etc), so it’s not really easy to tell which I’m better at. I’m definitely going to use college as a chance to try just one sport (although I’ve chosen swimming!). I’m very excited about the opportunity to focus completely on just swimming, since I typically start the season about 2 months late. I really want to see what I can do!

OHRunners:  Let's move on to specific CC and Track questions. Swimming takes up most of your summer. When do you begin to train for the CC season? Aerobically you are in great condition, but the running muscle groups are different? How would you describe the transition and is it easy or difficult to move from one to the other?

Elizabeth:  I began training this year at the beginning of the second week in August. The transition to running is very difficult, because of the “pounding” (for lack of better word). It’s a lot harder on the body, and that’s the main reason why I’ve had so many shin problems. Transitioning from running to swimming is definitely easier on the body, but it’s hard to get back into it. Actually, a pretty funny story was that the day after the state track meet, I swam 7 events (including a relay) at a swim meet at Miami the next day! Can’t say that was my best meet ever, but it was an experience!

OHRunners:   Once you start running, do you start with simple distance runs? What type of distances and at what pace?

Elizabeth:  I start running when the team does in August, although I started a week late this year. My mom, sister, aunt and I went road biking in the Canadian Rockies for a week (my aunt won a free trip for 4 with Trek Travel). I’d say the most I probably run when I start up is around five miles, with some speed built in. To be honest, I don’t really know my pace or anything. I’m not so much a time oriented person. I like going off of how I’m feeling, as opposed to what my pace is. If that makes any sense?  Like, during a race, I don’t really like knowing my splits..

OHRunners:  You have a very good start to this CC season with two 1st place finishes. You ran season best time of 19:42.90 at the Brian Plasman Invitational and a 20:16.00 at the Sycamore Sunset Invitational. Can you describe those early season runs for me?

Elizabeth:  Sycamore Sunset Invitational was definitely a good meet for me to start with. Although I can’t say I was thrilled with the time, (although rumor has it that the course was long!) I was definitely happy with how I ran the race. Brian Plasman felt a lot better. I really liked having the opportunity to race some Division 1 runners which I don’t get to do very often. That course was sooo hilly! So I was definitely really excited about my time, especially because it was over 20 seconds faster than what I ran last year.

Note:  Elizabeth placed 2nd at the Mason Invitational.

OHRunners:   In preparing for a race, just as in swimming, do you visualize the course and your competition, and plan a race strategy? 

Elizabeth:  I don’t typically do a lot of visualizing for cross country. I definitely go over a race strategy according to course/competition with my coach before races.

OHRunners:  One would think that you have gained a lot of experience in swimming with individual pace, as swimming is not as visual as running on a track or a CC course.  In track and CC you can see your competition much better than the adjacent lanes in a pool.  CC and distance running in general require experience, just as swimming.  How do you think understanding pace from competitive swimming has helped you with running?  How comfortable are you with running out front and setting the pace, or are you more comfortable letting another runner set the pace? 

Elizabeth:  Swimming has definitely helped me learn how to pace myself. Especially since you can’t see the clock while swimming a race, you have to be comfortable setting a pace and knowing what you’re doing. I am definitely comfortable either setting the pace or staying comfortable behind another runner, depending on the situation and what my goal is for the specific race. I typically won’t hesitate to take the lead in the race if I want to push the pace, but it depends on what other runners are there of course!

OHRunners:  As a Freshman you were 10th in the OHSSA State CC championships with a time of 19:07.47.  As a Sophomore, you were 4th with a 19:00.04.  In last year’s Championship you were 5th in 18:15.00.  Weather and course conditions always play a part in CC times.  How much do you feel that your experiences in running at the State level helped you in your Junior year? 

Elizabeth:  Well, I can definitely say that I know the course really well! And it’s also helped me to be more comfortable in front of such a large crowd, although that has never really been a problem since I’ve been swimming for so long. I think just being my third year running high school, I’ve learned a lot about pacing myself and competing.

OHRunners:  What are your expectations for this CC season?   

Elizabeth:  I’m not really big on setting specific goals for myself, but I would ultimately like to improve my time and place from last year’s state meet. I’ve been working really hard to push myself in practice, and am excited to see what will happen later in the season!

OHRunners:  Let's talk a little about your experiences and successes on the track.  Your concentration has been on the 3200.  As a Freshman you were 10th in 11:56.85.  As a Junior, you were 5th in 11:22.97.  Last year you were second, just 4 seconds back of Christina Blair, in 11:08.8.  What are your expectations for this year? 

Elizabeth:  Typically, my goal for each season is to drop time. Since the competition changes each time, I don’t really like to set much of a specific goal as far as place. Like for the State XC meet last year, I dropped about 45 seconds and ran 18:15, but I was 5th (4th place the year before in 19:00). 

OHRunners: How soon do you start running following the State swimming meet?  What is that transition like, especially moving from the pool to the outdoors?

Elizabeth:  I actually don’t start running following the State Meet. Although the high school season is over, we still have more meets for club swimming. I typically start running following spring break, and then we start back up a few weeks later, so I’ll start balancing the two, and typically swim about two-three times a week.

OHRunners:  What motivates you?  In other words, what makes you tick in terms of competitive swimming and running?

Elizabeth:  To put it simply, I just love competing. I don’t really know why, but I love it! It’s fun to put in the hard work and then see what you can do! I guess I just find it really rewarding.

OHRunners:  Thank you Elizabeth.  We’ll be watching for you in the D2 State run this year and certainly wish you continued success in your swimming career this winter and at the next level.