Today we chat with John F. Kennedy (Fremont) senior, David Frisbie (photo to the left thanks to Erik Boal of DyeStatCal). This past cross country season, Frisbie won the NCS Division III race breaking the 15 minute barrier and running 14:58.2 on the Hayward HS course. That time ties him for the 5th fastest time run on that course in NCS Division III action with former Campolindo runner, Thomas Joyce. Frisbie followed that race with a 5th place finish at the California state meet with a 15:20.9 finishing time. For his outstanding end of the season, Frisbie made the 1st team all-NorCal team.
1) Looking back at this past XC season, what would you say was your best race? What are some of your proudest accomplishments?
I probably think that my best Race was either NCS or state. Both were great races for me. My proudest accomplishment definitely has to be my NCS win. I finally broke 15 minutes on the Hayward course and added an NCS championship under my belt.
2) What was your training like during the summer? Did you do anything differently than previous summers? Typical weekly mileage? Workouts?
Training was a little hard to do mainly because I was training by myself during all preseason and to be completely honest the motivation just wasn't there until I started running with some guys during the regular season. The only thing I did differently was watch my mileage more. Even though my mileage was relatively low all season, I averaged between 50 - 53 miles per week. Same work outs like last season. A lot of mile repeats, 800s and 1200s. A few tempo runs but not a lot which probably wasn't good.
3) Any bumps along the way during your season? Any challenging races that made you even more determined for the next race?
Early on in the regular season was pretty rocky for me. It was mostly because I didn't have a lot of base training during the summer. I had a few challenging races. Probably the most difficult one had to be the Stanford Invitational. It was probably one of my worst races but every race after that wasn't so bad. I was determined not to have any races like that and I knew I had to get back on track.
4) What does a typical training week look like for you? Longest run? Typical pace for most of your runs? Training partner(s) or are most of your runs solo? Morning runs? Weight work?
I always ran 5 - 6 days a week. Only 5 days if I really needed. Five days maybe 2 or 3 times through out the season. My weekly long runs ranged from 13 to 15 miles averaging 6:30 to 7:00 pace. For interval work, 4:50 to 5:00 pace. Most of my mileage runs were solo. Interval workouts were me and few of my school teammates but mostly guys from other schools and other sections (CCS). Morning runs every Monday and sometimes Fridays before school. Not so much with the weights but a lot of core.
5) From your own experience, what do you feel like has really worked for you training wise? What changes have you made as you got more experienced as a runner?
It was mostly getting more sleep and watching what I ate but I wasn't too strict although I did watch my protein intake. Overall, no really big changes.
6) Who are the people that have been the most influential in your success? How?
The people who have been the most influential on me are definitely my parents but not just them. My current coaches and past coaches definitely play a roll for my success. Al McGaughey, Willie Harmatz, Lee Webb, Mike Dudley, and Jerry Craft. They all took me under their wings and helped me believe in myself, had my back no matter what, been there for me on and off the track, helped me with academics, home life, and of course running. I can't thank my coaches and my parents enough. You guys don't just play a huge roll in my success but also my life.
7) Why has running been so important to you? What have you learned from being a runner?
Running is so important to me because I love it so much. Going into high school there was no way I thought I would be getting college offers. Running is now taking me places. What I have learned is to always stay humble. To me, it doesn't matter how many wins you have or how many records you've set, you have to remain humble. That's what my coaches and parents taught me and its something I believe.
8) Favorite XC course? Favorite XC invitational? Favorite XC workout? Favorite opponent(s)? Favorite long run? Favorite TF invitational? Favorite TF event? Favorite TF workout? Favorite free-time activity?
My favorite XC course would have to be Hayward HS course. Not too many hills and not too flat. Just perfect to me.
Favorite XC invitational would definitely have to be Mt. Sac. Mainly because I love traveling and it's such a huge meet with great competition.
My favorite XC workout is definitely mile repeats on the grass. Lace up the spikes and feeling that lactic acid in your legs. Feels bad but good at the same time. I honestly don't know why.
I don't have a favorite opponent.
Every long run is a great run. As long as you're out there getting the miles in, it's good for me.
Favorite TF invite would have to be Arcadia. Great meet and great competition. Racing against the nations top runners.
Definitely 1600. Without a doubt.
Favorite work out would have to be 400 repeats. Again, I don't know why but that's my favorite workout.
I love to hang out with my girlfriend and go on Twitter and Instagram. If you know me, that's what I do a lot. Lol.
9) Have you decided yet where you will attend college next year? If not, how much of a factor will running be considered when it comes to choosing your next school?
I haven't made my decision yet but running in college will play a huge factor.
10) Looking ahead to the track and field season, what are some of the invitationals you are really looking forward to and what are some of your goals that you would like to share?
I would definitely like to go back to Stanford and Arcadia invite because those are big meets and I didn't do too well last year. So pretty much just go back and do better than what I did last time. I want to make state in the 1600 and then qualify to the state final.
11) What is your advice for a young talented runner with aspirations of being a section/state champion in the future?
Coach Lee Webb at Logan HS always says "you have to believe to achieve" and that's exactly what I would say.
Thank you very much for your time David! AJC