All photos by Kernit Grimshaw
What is it about the Dakotas and having girls that can do it all? A few years back, North Dakota had an athlete by the name of Laura Roesler winning state track titles in the sprints to along with state titles in cross country. After completing a successful collegiate career and winning NCAA 800-meter titles at the University of Oregon, Roesler is now running pro and winning races on the elite level.
Today, South Dakota has an athlete at Ipswich High School, sophomore Macy Heinz, who has already claimed a double digit number of state titles since her 7th grade year in distances ranging from the 100-meter dash to 1600-meter run. Just two weekends ago, Heinz won the Beresford Cross Country Invitational with the nation's fastest time at that point for 4000-meters with a 14:25 victory.
What might the future hold in store for this rising versatile star? Check out the interview below with the South Dakota state champ miler as well as the state champ in the 100-meter dash as part of our Future Stars series presented by Hoka One One.
Interview with Ipswich (SD) High School sophomore Macy Heinz
How did you first get involved with running?
Track has been a tradition in my family. My aunts held many track records at Ipswich before me. I also grew up watching my sister Tara Heinz and neighbor Tori Moore compete at track and cross country meets. Being in the environment really got me excited to be able to compete at a young age!
What do you attribute to your ability to run such an incredibly wide range from the 100 meter dash to 4K/5K in cross country?
I am so lucky to have coach Todd Thorson! He has helped find a good balance of distance and sprint training. In track I am also apart of a 3-time state champion team in track, and 4-time state champion team in cross country. Being on such a good team allowed me to get workouts in with the sprinters and distance runners because we were dominate in both areas!
Of all your events, which do you think is your best event and why?
I consider the 800 or 1600 my best events. They take a good mix of endurance and speed. It is a perfect fit for me.
How are you able to get the proper training to be successful in both the 100 and 1600 during the same season? What is a typical training week like for you during the track season?
Well, you can't really get "proper" training for both. You have to be really cautious about the stress that sprinting can put on your body while you have distance training. I run the 400m dash in track as well, much of my speed work is done training for that along with a few other speed workouts. My typical week consists of a long run, a tempo run, and a speed workout. Usually 3 quality days a week along with mileage and rest days. Coach Thorson and I try to find the best way to balance the two that we can. Eventually, I may have to choose one or the other, but for now, everything is working out well.
What was it like winning South Dakota state titles as only a 7th grader? Is it remarkable to think back that you were able to become the best in your state as only a 7th grader?
It is an honor winning state titles at a young age. I never really knew how successful I could be in track and cross country. I really didn't know much about competing then. I'm pleased with how I've continued to progress, and I'm thankful for the coaching I've had, and the encouragement from my community.
What was your athletic background growing up?
Growing up I was very active. I participated in softball, volleyball, soccer, and basketball. I enjoy being on a team and setting goals to improve on.
How different or how have you improved as a runner since your 7th grade year?
Since 7th grade, I have grown tremendously. I am so much taller and stronger now. My weight training has improved so much since 7th grade. I have also learned so much more about competing in a race. I have learned to race so much smarter.
You have stayed predominantly in-state for meets. As you continue to develop over the next few years, do you plan to seek out better competition out-of-state and potentially compete in national meets?
I try to find in-state meets with good competition in the Midwest. It is great getting to see out of state competition but it is hard finding close races. It would be nice racing out of state more but it can be expensive. Coach and I try to find some races and pick a few. National meets are great to see how you can match up with the rest of the country. Last year I was only a freshman so I didn't compete in any. I didn't want to get overwhelmed by the national scene. For now I am just working on training and improving more. I am older now, I have improved a lot and learned so much more about competing. As I continue to get older I want to see how I can compete nationally.
Which race or performance are you most proud of and why?
I think I am most proud of running the 1600 at the University of Sioux Falls in a time of 5:04 in 2012 in 7th grade. The top 25 in the Midwest were invited to compete. I came into that race ranked 9th and ended up getting a PR by about 20 seconds. It wasn't the PR that made it so memorable though, it was the fact that I had the ability to compete with some great athletes in the Midwest that I was unaware of.
While you have won quite a few state titles on the track, you have not won a state title in cross country. How big of a goal is that for you and what would that mean to achieve it this fall?
Obviously it's a big goal for me. I have had a lot of success in track, and I have put a lot of work into my cross country training this year. I can only control how I race. I just want to show up, compete hard, and run my best. I definitely have my eyes on a state title this year, but the ultimate goal is to just work on personal improvement and doing better than the year before.
Initial glance at your early success and range draws a striking resemblance to a similar past great all-around athlete from a Heartland state in Laura Roesler, who is now a professional half miler for Nike and NCAA 800m champ at Oregon, but also was a state champion sprinter and distance runner in North Dakota in high school. How does it feel to be compared as potentially the next Laura Roesler? Is she someone that you would consider as a role model in the sport?
Laura Roesler is one of my biggest role models in the sport! I always am watching her races on TV and online. I admire her so much because she is so humble. We are very similar in the events that we run. I think it is an honor to be compared to such a remarkable athlete in the sport!
What are your remaining goals for the rest of the year and what long-term goals would you like to accomplish before you graduate high school?
Again, the ultimate goal is to just improve and get better. Defending our team titles in cross country and track are also goals. Individually, I want to get that state cross country title, and in track I want to defend my four titles and keep an eye on some state records. I really want to do my best to inspire others and bring good recognition to two wonderful sports.