Hannah Hartzell 2013 Olentangy Orange
Personal Bests
- 1600 Meter Run5:21.02
- 3200 Meter Run11:26.00
- Three Mile Run19:56.00
- 5000 Meter Run18:19.00
- 800 Meter Run2:39.51
- One Mile Run5:38.57
2011 Cross Country Season
Ohio Capital Conference Championship
Capital Division, 19:06.60, 1st
Les Eisenhart Invitational, 18:19.00, 1st
Erin L. Nance Invitational, 19:20.59, 1st
Tiger Invitational, 19:10.91, 1st
McGowan Invitational, 18:49.30, 1st
Pickerington Classic, 19:51.00, 1st
Stallion Invitational, 11:26.00, 2nd
OHRunners: Hannah, as a Junior, you are having a very good season. You have not lost yet in the D1 division at the 5K distance, running a PR of 18:19.00 at the Les Eisenhart Invitational. In looking back to your Freshman year CC season, it appears that you ran as a typical Freshman, getting stronger and gaining experience. Last year as a Sophomore you ran well for part of the CC season and faded in the post season due to a illness. As a freshman you made it to Regionals in the 1,600, but failed to qualify for State. How would you describe your Freshman and Sophomore seasons of CC and track in terms of your expectations and your performances?
Hannah: I've had a lot of time to grow and learn how to run the past two years of High School. My Freshman year, I ran CC as well as playing varsity soccer. I made the decision in the Spring of my Freshman year to drop soccer and just concentrate on running. Because of that decision, last year I dropped a whole 1:15 off my PR from my freshman year. I've had a goal of running in the State meet for track and CC since my freshman year, but I have had to get through some health problems and injuries over the past two years. Basically, I knew God had given me the ability to run at a high level, but it’s just taken a while to even get where I am today.
OHRunners: At the end of your Freshman year, what influenced your decision to not play soccer and to just concentrate on running?
Hannah: I used to play Wing in soccer. It’s a position that requires a lot of running. After my Freshman year, I knew that I wanted to be the best runner that I could be, and to do that I would have to focus on running. Soccer wasn't allowing me to do that. I finally realized that the main reason I loved soccer so much was for the running. So I dropped it and started to focus on CC and track.
OHRunners: We recently ran an article on how Freshman fare in CC at the State competition. Typically they run well, but lack the maturity and experience to place high at the State level. How much do you think your experience as a Freshman played in how you ran as a Sophomore in CC and track and how you are running this year?
Hannah: My Freshman year, I was not really prepared for the length of a high school CC season, and to say the least, I had over trained. The last two years have really been a tremendous learning experience for me, and I've seen that, at least for me, less is more. My coach really makes sure I'm not running more than I should be. I tend to be very driven and competitive and overdo most things. Thinking that doing more was always better. I'm still in the process of appreciating rest though...and I'm working on it.
OHRunners: What do you mean by “over trained?”
Hannah: I feel that I over trained coming into high school because I was extremely eager to get into the thick of things. I've always been a hard worker, so I figured that doing sprints and fast runs on my own would just make me better. I also ran a good 400 miles the summer between 8th grade and 9th. It might not seem like a lot, but I never took a break, running 7 days a week and going to the pool and swimming laps twice a week. Towards the end of the CC season, I was burnt out both mentally and physically and just ready to take a break by the time OCCs even rolled around.
OHRunners: Did you run CC and track in Middle School? What did you run and what were your times?
Hannah: I ran middle school track and CC for Orange Middle School. My best 2 mile was 12:28 in the 8th grade and my best 1,600 was a 5:44 in the 7th grade.
OHRunners: You mentioned running 400 miles in the summer before your Freshman year. What type of mileage did you run the summer between your Freshman and sophomore years? What type of mileage did you run last summer? What type of runs were you doing?
Hannah: That summer, I was probably only doing 25-30 miles. This past summer, I was out till August, so I really didn't start my base training till then. However, I generally run 5 days a week in the summer, with a majority of those being long distance runs, and a couple of tempo runs. I also cross train by swimming and biking, and also do strength training a couple days a week.
OHRunners: What was your injury last Spring that kept you out? With the injury last Spring, how much time did you take off? What type of runs and how many miles per week did you run when you started back up? At what pace were these runs?
Hannah: I had to stop track two weeks before OCCs last season because of a hip injury and health issues around that, so I couldn't do any running at all. That just about killed me, but I was allowed to go on the elliptical a couple times a week and worked up to running three times a week by mid-July. During mid-July I was able to run an easy, slow pace for 30 min. max, probably getting 3 or so miles in. Most ot these runs were not on pavement.
During this past summer, I injured the same hip again, but in a different spot. Basically, there was not enough muscle mass to support the bone. (There is really no name for this.) The reason that there was not enough muscle mass was because I had been struggling with anorexia since the winter. After a poor performance at XC Regionals last season, my coach thought it was really important for me to see a doctor to find out what was going on and to make sure things were ok. That was really a huge blessing in disquise for me because I was not aware of the eating disorder that I had. I didn't even know what it was. I had a lot of disappointments because I wasn’t able to finish the track season as a result of the disorder. I am really happy to say that I am healthy now, thanks to God, my doctors, my parents, and my coach and athletic trainers. I'm definitely more attentive now towards these problems, and have openly addressed my team that if they are struggling, I am always going to be available to talk with. I want to make the most of that experience and move forward!
OHRunners: I’m very glad that you are healthy now and it is obviously showing in your performances this season. Using the early part of the season, especially coming off of an injury and a serious illness, to build your base and allowing your weekly competitions to build your endurance and strength, shows that you have a very knowledgeable, understanding coach and requires a good deal of patience on your part.
Hannah: Yes, in terms of the base I built this Summer and this Fall, I think that it has really given me an advantage coming into the championship part of the season. I'm really well rested and don't believe I have peaked yet. I didn't start doing speed workouts till September, so I took my time making sure I got a solid base even though I wasn't able to run the majority of the summer.
OHRunners: You obviously feel healthy now and are doing speed work at the right time of the season. What type long runs and speed work are you doing? Distances? Intervals? You mentioned earlier that you had been doing strength training. Are you doing this as well?
Hannah: A long run for me is about 6-8 miles at a pretty good pace. We always joke that a tempo run is esentially a "run as hard as you possibly can" workout. Technically, the goal is to be running a fast pace that is consistent from start to finish- but it is definitely challenging, especially mentally when you don't have a finish line or the competition of a race to push you. A tempo ends up being a bit slower than race pace, but only a little less effort wise. The tempo runs tend to be 4-6 miles depending on how long we have and how I feel that day. At this part in the season, when we do intervals, they are short, 30 second intervals. The distances we run on harder interval days are usually 1000s, 800s, 400s, and some 200s. We have shorter breaks in between these at this point. We also do tempo runs for one of our hard days, or a shorter 2 mile tempo, as part of a hard day.
I am also doing some strength training. I focus primarily on my core and arms. I worked a lot later in the summer- on my shoulder strength, because that is huge for arm carriage. I also do ab workouts on my own as well as with the team. We’re doing this 3 or 4 times a week.
OHRunners: Now that you are healthy, and as you can look back on your early successes and struggles the past two years, is there a point or time where you realized that you could win at the varsity level?
Hannah: I think the point that I realized I could be a high competitor and even win at the varsity level was last year during OCC’s at Newark. That was the first high school race that I won and was where I ran a PR. I was hoping to win, but I didn't know if I would be able to beat some of those girls. I ended up winning by about a minute in an 18:45 and that really gave me confidence that with this gift that God's given me that I could be someone to contend with. Since then, I've been working harder, resting smarter, and refocusing my goals from winning and just trying to run PR’s, to glorifying God with my running!
OHRunners: How would you describe yourself as a runner?
Hannah: As a runner, I'd describe myself as determined. I absolutely love to run and to compete. I am smiling most the time when I race, and that's because I have so much fun with XC, and I've worked really hard for every one of those races. I'm an overcomer, and I work hard.
OHRunners: Are you more comfortable leading a race and setting the pace, or do you prefer to run with the leaders and just let the race develop?
Hannah: This is the first year I've gotten experience in setting the pace, and I am comfortable with that. I know how to run my race, so front running is something I enjoy when I've got the freedom to do so. Otherwise, I'm also content to tuck in behind someone and make a move later on in the race.
OHRunners: How do you mentally prepare for a race?
Hannah: To mentally prepare for a race, my dad and I always go over strategy the night before. I like to know who I'm racing and as much as I can, about the course conditions. I always spend time in prayer, and carry different Bible verses with me to the meet. Ryan Hall is one of the elites I really look up to, and I love his quote that says- "God has always provided enough strength for me to do what He wants me to do on the race course. It doesn't mean I always win or do something miraculous, but I always have enough to accomplish the purpose which God called me to race for." That is something I think is really important to know, because winning is not my #1 goal when I race. I've had a playlist on my ipod that I have listened to on the bus since 8th grade. I've added a few songs since then, and listening to the music helps me to get excited and get in the right place both mentally and spiritually.
OHRunners: What is a typical week of practice for you as we approach the end of the CC season. Can you describe your week, Monday through Friday?
Hannah: Mondays are usually distance days. During this point in the season that means a 45 minute run, and we typically drive to HighBanks Metro Park to take advantage of the great hills and trails there. Tuesdays are speed days at the school, and at this point in the season- that is most likely a hard tempo. run for 40 min., and 6 200's. On Wednesdays, we've been doing track days the past couple of weeks. For those, we run repeats of some of the shorter distances and work down the ladder, finishing with a cool down run. On Thursdays, we do another distance run for 45 min.. Fridays are the fun days for Orange XC. We have a different dress up theme for every week. They range from fairy princess day to ugly dress day. For practice, we dress up and do an easy 30 min. run, stretch, and I usually take an ice bath. Those days are super important for me because dressing up really goofy helps to ease my excitement and nerves for Saturday's race! Saturdays are race days of course, and Sundays are when I rest, and try to loosen up with a walk or slow bike ride.
OHRunners: On your Monday runs, how far is that 45 min run. At what pace? Easy, casual run or pushed pace? Tuesdays is hard tempo run. Again, what pace for the 40 min. What speed are you running the 200's in? What type of interval between each? Wednesday. What is a track day? I suspect Thursday is an easy 45 minute run to begin to taper for racing on Saturday?
Hannah: Monday runs are a casual to pushed pace, and are usually around 5 1/2 miles. For Tuesdays, the pace is hard and fast. We don't measure these runs by splits though. The 200’s are run in a little faster than race pace with a 200 jog in between. For track workouts, we run a 1000 meter, a couple 800’s,3 or 4 400’s, and 4-6 200’s and a cooldown. The distances and amounts have changed between weeks, so that's just one example. Thursday is a casually paced run in order to loosen up from Wed. and get ready for Saturday.
OHRunners: Districts are this weekend. In terms of racing, Districts and Regionals in CC are very important, especially for an individual. You have to qualify to get to the next level as an individual unless you are part of a team that qualifies. In the Central District, Section 1, 5 teams will qualify to Regional's, as well as the top 20 individuals. Last year, the Olentangy girls were 5th and only four teams advanced, but you qualified to Regional's, placing 8th, in a time of 19:59.45. District's are run on the Watkins Memorial course. Earlier this season you won the McGowan Invitational on that course, running an 18:49.3. What are your expectations going into Districts this year in light of you knowing the course, the competition and having won on the course already this season?
Hannah: I absolutely love running at Watkins. It’s a fantastic course. I'm really excited for our team because we have a good chance of qualifying together for Regionals. The girls have been getting a ton of PR’s the past few weeks, and if we have a strong showing, we should be able to qualify. I also am excited to race against Kayla Scott again. It was awesome to race against her at the McGowan invite earlier this season, and she has had a number of great races since then. Kayla will be great competition. She is an excellent runner. I know that at this point in the season, times aren't too important, so I am really just aiming to win that race. I'll be the underdog, but that excites me and I'm up for the challenge. I want to stay relaxed though. I'd like to run in the low 18's but we are always at the mercy of the course conditions that day.
OHRunners Note: Kayla Scott is a Senior from Canal Winchester. She placed 2nd to Hannah at McGowan with a time of 19:04.
OHRunners: Last year you qualified for Regional's and finished 66th. I am sure that you were disappointed in your performance, especially not knowing what was going on with yourself health wise. Anticipating that you will qualify for Regional's this year, what will be your expectations?
Hannah: Last year's Regionals were a huge disappointment for me. I can hardly remember the race because I was so worn down and unhealthy. Since then, I've gotten healthy and stronger as an athlete and as a person. My expectations for the Regional race this year (assuming I qualify) are to run a very competitive and strong race. I would love to win the Regional. That is a big goal, but I am aiming towards the State meet. So, the bottom line is qulifying for State!
OHRunners: State will be held on a new course this year and it appears that the D1 girls race is wide open. You haven’t run thus far at that level, but have shown this year that you are very capable of being a contender. Should you qualify for State, what would be your expectations?
Hannah: I have very high expectations for myself at the State Meet this year (if I qualify). I think it is an advantage for me that the course is going to be at a brand new location. That means a fresh start for everyone. I am setting my sights on finishing in the top ten, but ultimately, I want to run the very best race that I can if I am blessed to run there. The High School State Meet has been a goal of mine since I was little, and I intend to get there this year and make a very strong showing while I'm at it. I want to be a competitor for the top runner in the state and really show what I've got.
OHRunners: Thanks so much for your time Hannah and best wishes for a successful finish to your season.
(Special thanks to Heather Dugan for providing photos for the interview)