Interviews: Beth Herndon of Washington University in St.Louis
(Photo courtesy of the Washington University in St.Louis cross country team)
Herndon (#511) is a senior at Washington University in St.Louis. Last year at the 2005 NCAA Division III Cross Country Championships she finished 11th individually helping her team to a 3rd place finish. She recently won the UAA Cross Country Championships on October 28th with a 6k time of 22:08.80. The women’s team is currently ranked 4th in the latest Week 6 Division III National Poll.
By: Derick Lawrence (11/05/2006)
Could you tell us a little bit about yourself (where you’re from, what high school you went to, how you got started running)?
I’m from Fort Wayne, Indiana and went to Snider High School. Both of my parents ran in high school and college, so I grew up going to a lot of road races and doing the fun runs. I joined the cross-country team in 6th grade, but I was a pretty mediocre runner in middle school. I was too intimidated by high school cross-country to run my freshman year, so I played soccer instead, but then ran well enough in track (13:09 3200m!) to give cross a shot sophomore year. I’m on my 11th year of running now!
What were your PR's in high school (cross country and track)?
800m – 2:21
1600m – 5:16
3200m – 11:33
4k – 14:21, but there’s some debate over the accuracy of that course. My fastest time not on that particular course was 14:56.
What are your current PR's (cross country and track)?
1500m – 4:47
3k – 10:21
2 mile – 10:57
5k (track) – 17:53
5k (xc) – 17:56
6k – 21:34
10k – 37:24
What made you choose Washington University in St. Louis?
Wash U had the right combination of everything I wanted. It’s a great academic school with a lot of opportunities for undergraduate research, and I knew I’d be able to run well and really enjoy being on the team. It definitely ended up being the right choice.
What was your training like this past summer (mileage, workouts, etc.)?
I ran 550-560 min per week this summer, which I think translates to around 70 miles. That was usually broken up into 7-9 runs throughout the week. In July, we started incorporating long tempos (up to 7 miles at 6:30 pace) and some hill workouts into our training. We also did a lot of strides and core strengthening exercises. A bunch of girls on the team were in St. Louis this summer, so we were fortunate enough to be able to train together.
What has your training consisted of the past two weeks (mileage, workouts, etc.)?
I copied this from my running log:
Oct. 22-28
Sunday: 120 min; ran part of the Chicago Marathon with my mom on her way to a 3:38! Got to see a couple of old teammates. One of them, Maggie Grabow, ran a 2:53, which was pretty awesome.
Monday: 30 min
Tuesday: 50 min
Wednesday: 80 min total; workout was 3x2k (7:47, 7:45, 7:37) with 2 min rest.
Thursday: 80 min
Friday: 60 min
Saturday: UAA Championships; 90 min total – 6k in 22:08
Week total: 510 min/~65 mi
Oct. 29-Nov.4
Sunday: 30 min
Monday: 110 min
Tuesday: 60 min; dressed up like a cowboy and ran around campus handing out candy with my teammates Tricia and Eliza. Most people just thought we were crazy.
Wednesday: 75 min total; workout was 2x2k with 2 min rest (7:37, 7:35) and 3x1k with 2:30 rest (3:30, 3:31, 3:31).
Thursday: 90 min AM; 30 min PM
Friday: 60 min
Saturday: 90 min total; workout was 2 mile time trial on the track. Didn’t get a pr, so I was a little disappointed, but over half the team ran lifetime bests!
Week total: 545 min/~70 mi
Last year at the 2005 NCAA Division III Cross Country Championships you finished 11th individually helping your team to a 3rd place finish. What are your thoughts looking back at this race and what was the experience like?
I loved the national meet. The whole race was really intense because there were all these crazy fans running around screaming, and meanwhile we’re trudging up enormous hills and jumping creeks and girls are falling down in the mud. Our team ran really well, so it was a nice finish to a good season. After nationals my sophomore year, where Tyler Mulkin and I placed 42 and 43, we said we were going to make All-American the next year, so I was really happy that we could both do that.
You recently won the UAA Cross Country Championships in a 6k time of 22:08.80. Tell us about this race.
We hosted conference this year, so there were a lot of friends and family supporting us at the race, which made for an exciting environment. It was a deceptively tough course. Esther Erb and I broke away from the pack about halfway into the race. Near the 3 mile, my coach yelled that the team race was tied, so I really started hammering it and was able to put some distance between us. Unfortunately, it wasn’t enough, and Case got us by 3 points. Things didn’t go exactly as we’d hoped as a team, but we ran the best we could on that day.
What are your goals (individual and team) heading into regionals and nationals?
We actually haven’t run our top 5 together yet, so regionals should be a lot of fun. All season we’ve been waiting to run at full strength, and it just hasn’t happened yet! Our goal is to really put it all together in the next two races and run to the best of our abilities. We have a really talented group of tough competitors, and I’m excited to see what we can do.
Do you walk, bike, or drive to class and/or practice? If you bike or drive, what kind of bike or car do you have?
I live off-campus, so I drive to practice every morning, but since I don’t have a parking pass, I have to park across the street and walk. On mornings when we don’t have practice, I usually take the shuttle. If it’s nice outside (or if I miss the shuttle) I’ll walk the 20 min to campus.
What are the dining options like at Washington University in St. Louis? Does most of the team eat together?
We eat dinner together a lot at Center Court, which is the only buffet-style place on campus. Since I’m off-campus and don’t have a meal plan, I only go 1-2 times a week and get a freshman to pay for me. They’re pretty awesome like that. The underclassmen eat there every night, and we’ll usually do brunch on the weekends. Center Court always makes for some good times.
Who has been the biggest influence in your life and/or running?
My mom was really the one who helped me get into running. When I was just starting to run and couldn’t make it a half-mile without walking, she’d be out jogging with me. She was also my training partner during the winter in high school. We’d be out in subzero weather trudging through the snow with ridiculous amounts of clothing on, but we got our runs in. She and my dad are both runners, so they know what it feels like to have a bad race and can empathize with that, but they’ve never been overbearing. The best part has been that they’re always just happy to see me out there running and having fun. I’ve also had some great coaches throughout middle school, high school and college who have helped me become a better runner.
What’s your major? Favorite professor? Most memorable class?
I’m double majoring in Biochemistry and Earth and Planetary Sciences, and I’ve been fortunate enough to have a lot of great professors. One of the things that really drew me to Wash U was Pathfinder, which is a program in environmental sustainability. There are 15 students in each class, and we take courses together freshman year that focus on various scientific and societal aspects of environmental issues. Over spring break freshman year we went to the Mojave Desert, sophomore year we went to Hawaii for a week, and just this September we went to Spain. All of those were really great experiences and a lot of fun, plus it was gorgeous for running.
What are your plans after college?
Right now I’m in the process of applying for graduate school in the geosciences. I’ll probably end up on one of the coasts, but I’m not sure which one yet.
Is there a certain cheer or routine the women's team yells or carries out in the team huddle prior to a race? If so, could you describe it for us.
Yes, but it’s a secret. What I can tell you is that we do a spit pile on the start line before the race.
Does the women’s team have any team bonding activities on the day of a race (i.e., gift exchange, motivational quotes, etc.)?
We have a big sis-little sis gift exchange. It’s a good way for the upperclassmen to bond with the younger girls and provide some encouragement for the race. And my little sis is the best!
What do you like the most about Washington University in St. Louis Cross Country?
(Photo courtesy of the Washington University in St.Louis cross country team)
The team - they’re amazing! Coming into college I didn’t realize how close I would get to the other girls and how great it would be to have a group of people (guys and girls) to train with and hang out with basically all the time. Not only that, but we’re lucky enough to have a coach who really knows his stuff and cares a lot about the team. And I like that all the girls share an obsession with frozen yogurt.
What's the running environment like at Washington University in St. Louis? Where does the team train?
Forest Park
(Photo courtesy of the Washington University in St.Louis cross country team)
We have Forest Park right across the street, which is a really great resource. There are a lot of gravel paths and trails in it, and we get to run around a ton of museums and the zoo. In the summer we went out to Castlewood Park for our long runs, which is one of my favorite places to run. Every Saturday we’d do 2 hours on trails followed by an ice bath in the creek and a trip to 7-11 for a slurpee.
Any parting words for readers?
Enjoy it! Take the time to realize that you’re doing it because you love it. Enjoy where you run and the people you run with.
Thanks to Beth for a great interview.
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