Namita Nayyar:
Introduce us to a day in your life.
Courtney Frerichs:
I usually start my day around 8 am. Sleep is important for recovery so I always aim to get between 9 and 10 hours of sleep a night. I begin my day with breakfast which consists of oatmeal with banana and coffee. I usually eat this while watching an episode of something light-hearted on Netflix. Depending on the day of the week, I’ll start my first workout of the day around 9:30 am. Twice a week we do structured hard efforts on the track, once a week a long run, and the other days are easy training runs. Most easy days I run 60-70 minutes.
Three times a week I will do about an hour of core work after my run. This consists of various activation, core, and lifting exercises. I also incorporate hurdle drills into my training routine in the morning once a week. After training I’ll eat lunch. I am a big fan of breakfast food so you can often find me eating a bagel with scrambled eggs and yogurt with fruit or a smoothie during the summer. My afternoons consist of resting and recovering. I like to watch Netflix or read during my down time. A couple times a week I will have various therapy appointments in the afternoon.
These include massage therapy, chiropractic treatments, PT, and acupuncture. Taking care of my body is a really important part of training. If I am out and about for therapy treatments, I enjoy stopping by some of my favorite local coffee shops for a latte. Three times a week I will go for an afternoon shakeout run that is usually 30-40 minutes.
Once I am done training for the day, I will make dinner for my husband and myself. I love to cook and am very passionate about cooking healthy meals for us. After dinner we like to relax and spend time together before we head to bed.
Namita Nayyar:
What exercises comprise your fitness regime or workout routine that you may like to share with our viewers?
Courtney Frerichs:
We do a lot of different types of workouts in our training. Being a steeplechaser I love hurdle workouts and I also really enjoy tempo runs. I love the rhythm that comes with a well-executed tempo run. In addition to running, we incorporate a lot of core work into our training. Most of my core routines involve activation exercises, core circuits, and some lifting. I really like doing various activation exercises.
These include mini loop band walks, clamshells and bicycles, and glute bridges. For core we do a variety of exercises, but I am a big fan of planks and plank series.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
