PennTrackXC is excited to present our next guest blogger for the fall, Noah Beveridge of Butler. Beveridge shines brightest on the biggest stages, and we're pleased to bring you his thoughts to the site!
Beveridge will be one to watch this season. The Butler rising senior made some big strides last fall. He was 37th in AAA in the state as a sophomore, but last year, he took fifth at Hershey. Based on last year's results, he's the top returner in the state and seems ready for another big fall. He was fifth in the AAA 3,200 meters at outdoor states, running 9:07.
In his first journal entry, Beveridge reflected on his summer of training and provided us a training log of his first "official" week of practice. He gives us some good insight into the training of one of the top runners in the state.
Check it out below!
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Hi everyone! My name is Noah Beveridge. I run for Butler High School in District 7, AKA the "WPIAL". I'm excited to write for PennTrack throughout my senior year! I've had a great summer training and spending time with my friends and family.
To start summer off I went on vacation to Sandbridge, Virginia with two of my best friends. We spent most of our time at the beach throwing a football and boogie boarding. Besides being at the beach, we went to the boardwalk and played some hoops at our house. It was a great vacation to take a break from running and just reboot mentally and physically after the track season and long school year. I really enjoyed Sandbridge, but I was excited to get back to training.
I view summer training as a time to get really strong and build a solid base. I'm the type of runner who rounds into form later into the season. My goals are always focused on the postseason especially during cross country because times do not mean much when every course is different. Personally, I put value in medals/winning over fast times. Mentally and physically, that's what I prepare for. I still strive to win invitationals and I love running fast, but championship racing is what I peak for and look forward to. My teammates have all bought in on the same attitude. The atmosphere at practice is different than any of my past seasons. We have a bunch of guys working hard and they are ready to make a splash this season. We return six of our top seven and all six of us are great friends. The majority of the summer all of us hang out and it makes practice really fun.
Photo by Don Rich
Training Log (8/14-8/20)
Monday (8/14) started our mandatory practices, but most of the boys and girls team have been meeting four days a week all summer. During the summer, I run with my assistant coach (Coach Grooms) two or three days a week. The other days with the team or solo. We focus on running routes with a lot of rolling hills in them. I think hill training is super important and it's a big factor in my training. Coach Grooms has me run some of his routes from college and I love them. He's been a huge influence on my training the last three years and he's big reason our team has made jumps! Here is how my first week of mandatory practice went, it's similar to my summer training but it's starting the transition to season training!
Monday, August 14: 65 minute progression run
Tuesday, August 15: 15 minute warm up 2x10min tempo 15 minute cool down. First tempo @5:19 pace. Second tempo @5:14 pace. Felt super smooth. We do these on a grassy loop with some hills.
Wednesday, August 16: 50 minute run and core
Thursday, August 17: 15 minute warm up and drills. 6x250m hills. 10 minutes easy. 6x1min hard. 10 minutes cool down.
Friday, August 18: AM: pool work with the boys; PM: 45 minute run and core
Saturday, August 19: 30 minute run @easy pace. Then pool workout with team.
Sunday, August 20: Rest
As my last summer of high school comes to a close I'm really happy with how it went. I spent time with my family and friends! I was very fortunate to talk to many awesome college coaches and schedule visits to schools I'm excited for. The team and my build up of training is the best it's ever been. One more season with Coach D and the boys. I can't wait!
