MileSplit caught up with NC State commit Ryen Frazier (Ravenscroft, NC) over the holiday break. The senior enjoyed a breakout season last year, as she improved from third place (5:03.33) in the Emerging Elite section of the One Mile at New Balance Indoor Nationals to the overall champion (4:46.39) at New Balance Outdoor Nationals. She kept the fire hot this fall, becoming the first North Carolina school girl to break 17 minutes for a cross country 5k (16:44.27) as well as setting the state's all-time record for the indoor mile (4:44.2). Just one week later, she won the Foot Locker South Regional (16:27) before finishing runner-up at Foot Locker Nationals (17:23). The running genes are all in the family - the state 5k and mile records formerly belonged to her older sister, Wesley, now a sophomore at Duke. Ryen's biggest challenge to date will be January 10, when she travels to Scotland to represent Team USA at Bupa Great Edinburgh Cross Country. Just how fast is Ryen ready to roll? For now, she's reticent. But you heard the name here first.
You had two record-breaking runs nearly back-to-back this fall, as you ran the NC All-Time #1 16:44.27 at State then doubled back to run NC #1 All-Time Indoors 4:44.20 Mile at an all-comers track meet before Foot Locker!
What were your expectations for each race?
I really had no expectations for either. For the cross country 5k, I had been having a little trouble finishing my earlier cross country efforts. I was feeling great through 2.5 miles or so, then would start feeling drained and have no desire or ability to kick. We suspected low iron so I upped my iron intake. I had not originally planned to run the 5k Three Stripe at NC State but decided to do it to see if the increased iron made a difference. I ran the mile at the JDL Fast Track because I had an open weekend, and they had an indoor mile going on that day. We went for a long time here in North Carolina without many good options for indoor running until Craig Longhurst and his father-in-law, David Shannon, built the indoor facility there in Winston-Salem. We are really, really grateful to have it and try to enter and run in as many races there as we can to support it, and this was one of them.
Why the fast track times right before Foot Locker?
I tried to recruit several girls to go over and run that mile, and I did get one, my friend Malia Ellington. She's always game. She took it out fast-the first 409 meters in about 70-71. I relaxed slightly but I think homeostasis took over, and I ran the remaining 400m's at about 71. I didn't even really kick any, so I think Malia gets the credit for taking it out fast.
How did that mile race impact you going into FL Nationals, both physically and mentally?
Very little. I think I am just looking a little more forward to indoor this year and it will probably make it more fun.
You finished runner-up at FL behind Anna Rohrer. In your post-race interview, you said the process of making a mistake and recovering was more valuable than winning the whole shebang. What was your biggest takeaway from FL?
I think the thing about Balboa and that race in particular is that boh the course and the competitors are relentless, and if you are not absolutely relentless back, both will eat you alive.
Ryen Frazier is the defending New Balance Outdoor Nationals champion for One Mile.
At the beginning of XC season, did you imagine yourself contending for the national title?
No, in fact, I was thinking more of running Nike Southeast Regional because I thought it would be an easier qualifier for a national xc race.
What is your training like right now? You said "My training doesn't change much from season to season; the transition is mainly a mental one." Can you expand on that, as right now you're in the unique situation of racing both indoor track and preparing for an international cross country race?
I think I just try to keep my form work, strength work, VO2 and threshold work in balance and moving up or improving together-not letting any one get too far ahead of, or behind at the expense of, or benefit of the others-never letting any one become the limiting factor in any aspect of my improvement. I think that balance works best for me whether it's cross country or track.
What was your reaction when you found out you were selected to represent the United States at Bupa Great Edinburgh Cross Country?
One of my Foot Locker South Coordinators, Max Mayo, brought someone up to me at the awards banquet that asked me if I had a passport and if I wanted to run on the USA team. I forgot about it until a few days later when I got an email saying I had been selected. I was really surprised. I had no idea how or why. I talked to Makena and one of the college juniors and they both seemed surprised. I'm ecstatic to represent the USA and especially happy to be able to have the chance to run on the same team as Anna and Makena.
Makena Morley (41), Ryen Frazier (21) and Anna Rohrer (31) finished 3-2-1 at Foot Locker Nationals and will represent Team USA together in the Junior Women's Race at Bupa Great Edinburgh Cross Country in Scotland on January 10, 2015.
Have you ever represented Team USA before?
Never.
What are your goals for Bupa and what is your race plan?
I just want to keep myself mentally relevant in the race by handing it over and trusting it to my training.
What are your goals looking ahead at the indoor and outdoor seasons? You've already broken several of your sister's all-time records. Do you plan to go after the long distance triple (1,600/3,200/5k) at NBN Outdoors?
I set my goals for my training. If I reach my training goals, I know that my racing improvements will follow. I think there are enough other competitive factors to think about when racing without cluttering my thoughts with possibly arbitrary goals every time I line up for a race, especially a very competitive one. I would normally enter all three of those races whether I intended to run all three at the time, and then just decide on a daily basis how I feel. I never know a month or two in advance which of the three I want to run for sure.
You signed a NLI to compete for NC State next year. How did you decide to join the Wolfpack and what other colleges were you considering? Was Duke on the short list?
NC State has a Track & Field/Cross Country Program. That may sound obvious, but a lot of schools don't have that. They have teams, but they don't have programs. Coach Geiger, along with Coach Henes, have spent many years building that program and it doesn't take long to see the difference. Their women's XC broke the record this year for the most NCAA appearances (28). I feel at home there. I really like all the girls on the team, (and the guys), and I'm so happy with our recruiting class.
Do you and Wesley train together over the holiday break? How has your sister influenced your running?
We normally would, and we try to. She's not in what you might call in "optimal" shape right now, (surprising being that she's coming off a college-trained cross country season), so she is unable to keep up on most of the workouts right now. I think a lot in the obvious ways: I do pretty much the same training she did in high school. And I've learned not to let people make the same mistakes with me that they have made with her.
Ryen (blue) and sister Wesley (pink) both earned invitations to the 2013 Brooks PR Invitational.
How did you first get involved in the sport?
My sister was out doing it. It was fun to get out and run in the morning, and when I started doing it in middle school, I had, and made a lot of friends that were also involved in it. That has continued all through high school and is one of the best parts of the sport-the friends you make from all over.
Ok, fun stuff!
Favorite post-race meal: Wendy's Frosty
Pre-race pump-up song: Born to Run
Can't miss TV show: Doesn't Exist
What are you reading right now? Crime and Punishment
If you could go on a run with any runner, dead or alive, it would be... Kim Conley
