In our weekly Q&A segment, we asked Courtney Frerichs a few questions about life on and off the track. We caught up with the UMKC steeplechase star after her win at the Payton Jordan Invitational where she ran an NCAA-leading time of 9:32, the fifth-fastest time in collegiate history. 

Has your mindset changed after setting the fifth-fastest time in collegiate history?

My mindset really hasn’t changed since the race. I am still focused on training hard, staying healthy, and making progress. The only thing that has really changed is my confidence. Before Payton Jordan I was starting to get a little frustrated because my race results weren’t quite where I wanted them to be based off my workouts. Now I feel like I am definitely headed in the right direction.

Take us through the race.

The day before the race I was extremely nervous, but the day of the race I had calmed down quite a bit and felt ready to go. I knew that my training had been better than ever and that with the field, the opportunity would be there as long as I put myself in the race. Coach Butler and I came up with a race plan that would hopefully result in a PR.

The race went out really fast as expected. I think the leaders went out in 72. Throughout most of the first lap I was in the back of the pack and came through the first lap in 76. I wanted to stay relaxed for the first 1000 and try to run somewhere between 3:12-3:15. I think I hit a 3:12. The next 1000 I worked my way up through the pack and really focused on maintaining pace. Going into the last 1000 I was in third and I knew if I could push it, I was going to run a fast time. My coach was standing along the fence right after the water jump and I remember him yelling at me that I was running faster than Aisha and Colleen, and that I needed to focus on catching them during that lap. I caught them with about 800 to go and made a move to pass them right before 600 to go. When I took the lead there were so many thoughts going through my head. I just kept telling myself I belonged in this race and that taking the lead was the right move to ensure I was going to run the fastest time I could. I pushed the last 600 and when I crossed to finish line I remember having the biggest smile on my face. A huge wave of emotion came over me and I honestly couldn't believe what had happened.

What is it like knowing that you currently hold the NCAA lead? 

To be honest, it is a little daunting, just because I feel that there is a little more outside expectation now. I have had high personal expectations for this season, but it is different having expectations from others now. It’s extremely exciting as well though. I am just so excited to see what can happen this season. 


Post race interview from Payton Jordan

How has training been going?

Training has been going really well! Leading up to Payton Jordan, I had some of the best weeks of training ever. I was really excited because I did a lot of workouts better than ever before and it was while I was at high mileage. I backed off for Payton Jordan to get my legs feeling good again, but now it’s back to training hard. The next three weeks will be focused on training hard, hitting higher mileage, and focusing on taking care of all the details now that school is almost over.

With a big PR at Stanford followed by an even bigger PR at Payton, is there a 3K specific workout that has stood out to you this season?

The workout that gave me the most confidence going into Payton Jordan was 4x1000 with hurdles. 1000 meter repeats are really hard for me so I often struggle with this workout. When I did this workout this time though, I averaged 3:11. I knew since I was able to average that pace for the workout, sub 9:40 was definitely a possibility.

Take us through your average daily routine. 

Most days I start my day with a run or workout. If I have practice it usually means waking up around 7, if I don’t I sleep in until 9:00 or so. Once I am done with running and all the necessary recovery things (ice-bathing, stretching, etc.), I usually go home to eat breakfast and watch Cupcake Wars with one of my roommates, James. After that is over I go to class or I work on my online classes or other homework (I only have class Tuesday and Thursday this semester). Once class is over I will go for a short 3 to 4 mile run if I need to double that day. My late afternoons and nights usually involve making dinner for my boyfriend, Griffin, and myself and then attending night class, school meetings, massage therapy/chiropractic appointments, or working (I have a part-time job at a local running store). I usually finish the day relaxing on the couch, trying to force my cat, Roo, to sit on my lap (she’s currently going through her independent stage).

Describe your pre-race ritual. 

Well, I always eat the stereotypical pasta the night before. For breakfast I usually eat Fruit Loops. I’m not entirely sure why, but I just always do. I don’t eat them any other time. I think I had a really good race after eating them one time. For lunch I usually have a sandwich of some sort, preferably Jimmy Johns. Leading up to a race I just focus on relaxing and staying calm. Usually this involves watching either Food Network or TLC. I also watch a lot of gymnastics videos before races. I recently discovered that my parent’s FloPro account works for Gymnastike (the gymnastics version of FloTrack) so I’ve been pretty addicted to watching things on there lately. 

What is your in-season diet?

I try to have a lot of variety in my diet and eat lots of different things in moderation. If I have time, I will have an omelet and yogurt with fruit and granola, and a cup of coffee for breakfast right after practice. If I am in a hurry, I will just have a bowl of cereal and toast or a muffin. Just whatever I have on hand. Lunch is usually a sandwich or a salad with a banana or pretzels. Basically just whatever I have time to pack or I can grab from our training room. My classes are during lunchtime so I usually have to eat lunch during class. I usually eat a snack after I double and then I will often get a latte from Starbucks before my various night activities. Dinner is usually a salad and then some sort of protein, a vegetable, and then either quinoa, rice, or pasta. I enjoy cooking, so I try to make lots of different things. I also love dark chocolate, so I will often eat a piece during the day. I do like to treat myself every once in awhile as well. I love ice cream so that’s my usual go to! Griffin and I enjoy eating out as well so we usually treat ourselves to a dinner out once a week or so.

What is your cross-training regimen?

I don’t have a specific cross training regimen, but I do like to incorporate swimming when I can. I will often swim 1 to 2 times a week for around 30-45 minutes early in the season to help get in extra volume. I usually don’t swim as often when I get into peak training though because I want to make sure I am allowing myself to recover. I do a lot of body weight exercises to help with overall strength as well as agilities and hurdle work. I don’t lift any weights. I had a lot of unnecessary arm muscle from gymnastics when I started running so for that reason I have always stuck with body weight exercises instead of weight lifting.

What is it like balancing life, training and school?

Balancing everything is definitely a lot of work and involves a lot of sacrifices, but I wouldn't want to be doing anything else. I absolutely love being a student athlete. I think I do better with being busy anyway. I find that if I have too much time on my hands, I search for things to do.

If you could give one piece of advice to any runner, what would it be and why?

Have patience and enjoy the process. I wasn’t a super star runner coming out of high school, but I fell into the hands of a wonderful coach who told me with hard work, patience, and attention to detail, I could become a great runner. He has taught me how to focus on progressing and to appreciate every step, even if it is only a second, because nothing is going to happen overnight. It takes consistent, hard work and focused goals.

Describe your fondest race memory. 

It definitely has to be the NCAA Outdoor final in the steeple. That was where I had my first All-American finish. This one was extremely special to me. I was never All-State in high school and I only ran at the state cross country meet once and never ran at the state track meet in high school so to even make the NCAA Outdoor Championships was a complete dream come true. To then be able to walk away an All-American just felt absolutely amazing. My dad and Griffin were also there at the race which made it even more special because they have been two of the most influential people in my running career so far. 

What is your most bizarre pet peeve?

When people from the back of an airplane walk all the way to the front so they can get off before the people seated in front of them. I don’t know why, but this drives me crazy and always happens to me. One time I was traveling with my dad and someone behind us did this and I made a comment to my dad. I think they heard me because they ended up letting me go in front of them. I guess I should probably be a little quieter haha!

What is your major?

I am double majoring in chemistry and psychology. I am hoping to go to medical school someday.

What is one thing that you think most people don't know about you.

Growing up and throughout high school my main sports were gymnastics and soccer. I actually did not run my first season of cross country until I was a senior in high school.

Describe your childhood dream.

My childhood dream was to become an Olympic gymnast. I absolutely loved gymnastics growing up and I really wanted to do college gymnastics as well.

Describe your most embarrassing moment as an athlete.

It definitely has to be my level 8 gymnastics state meet. That year I did a spin on my butt as part of the dance in my floor routine. It was right at the beginning of the routine and I got a huge wedgie. I remember my entire butt cheek was hanging out. Well, in gymnastics if you pick a wedgie you get a deduction so I had to just continue on with my routine and smile like nothing was wrong. The floor was right by the stands and people were laughing at me and the judges even chuckled as I saluted to them after my routine.

Describe the perfect post-race meal in detail.

I don’t know that there is one specific meal I like to eat after races, but I do really like trying new places after races. Usually, we look for somewhere we can get a burger, Mexican food, or something different that we don’t always eat while training. I like to go for ice cream after as well!

Describe your guilty pleasure.

Starbucks. I go basically every day.

Dinner with three (living or dead) who and why?

Shawn Johnson-she was one of idols growing up, an amazing athlete, and seems like a super nice person.

Blake Lively- I am a huge Gossip Girl fan and she’s basically perfect.

My sister, Lindsey- we are really close and have very similar interests so I think it would be fun to have her there with me!

What does racing/training look like for you in the next six months? 

Right now all my training is focused on getting into the best shape possible and staying healthy for (hopefully) NCAA’s and USA’s. Anything can happen, so I am taking every step in the process seriously. Past the usual collegiate post-season races, I don’t know of any racing I will for sure be doing, but hopefully there will be opportunity to do something whether it be on a national team or some other international racing experience. After track is over I will be taking some time off and then it’ll be time to start building my base for cross country! I have one more year of eligibility in cross country and outdoor track that I plan to use next year.