Mason: Building Strength, Speed and Confidence for the Next Level

For Mankato East hurdler Mason Freundl, this past track season was one to remember.

As a sophomore, Mason continued to raise the bar throughout the season, setting multiple school and Mankato-area records, qualifying for the Minnesota State Meet in three events, competing at Nike Outdoor Nationals in Oregon and earning a spot at the AAU Junior Olympics.

Behind that progress was a simple goal: get stronger, get faster and become a more complete athlete.

That’s where Performance Lab came in.

A Breakout Track Season

Mason’s season started with a pair of record-breaking performances.

He broke the sophomore record in the 110-meter hurdles at a meet in Red Wing, then broke it again while also setting the sophomore record in the 300-meter hurdles at Cougar Relays.

But his biggest performances came during the championship portion of the season.

At Sections, Mason ran 14.97 in the 110-meter hurdles, becoming the first Mankato-area sophomore to break 15 seconds in the event. He also ran 40.00 in the 300-meter hurdles and helped his 4x400 relay team qualify for State.

At the State Meet, Mason helped his relay team finish fourth in the 4x400. The team later went on to win the state championship, marking just the second state championship in school history.

The season continued well beyond Minnesota.

Mason traveled to Oregon for Nike Outdoor Nationals, where he competed against some of the top young track athletes in the country.

“Running out of that tunnel and getting my name announced while knowing my family and friends back home and at the meet were watching and supporting made me feel even more proud,” Mason said. “The experience will help me for years to come and it was unforgettable.”

He then competed at the AAU Junior Olympics, where he earned his spot after placing first in the Midwest in the 400-meter hurdles and third in the 110-meter hurdles at the regional meet.

The Junior Olympics brought a different kind of challenge.

“With over 10 thousand people there in person and about 10 thousand more watching on TV, the pressure was insane,” Mason said. “But standing out there on the track on that rainy day for the 110 hurdles and finding myself in first place at one point in the 400 hurdles was amazing, and an experience I won’t forget.”

Training With a Purpose

While Mason was already seeing success on the track, he knew there were areas where he could improve.

“I decided to go to Performance Lab because I saw the idea they had and knew that they could train me for whatever my goals were,” he said.

His focus was acceleration and lower-body strength.

Those were areas Mason noticed improving within his first few weeks of training.

“Since I started training at Performance Lab, I have noticed that my strength and acceleration have greatly increased, and I feel and look much stronger than I did before starting Performance Lab.”

For Mason, that strength has become an important part of his races.

“Training at the Lab has given me the strength part of my race that I was missing,” he said. “I have built enough strength to help me beat people out of the blocks, versus spending time trying to catch up.”

That improvement has given him another tool to take into competition, particularly against athletes who previously had an advantage at the start of a race.

Landon Messner, Director of Strength & Performance at Performance Lab, has seen that development firsthand.

“Mason is one of those athletes who sets incredibly high goals and then puts in the work to achieve them. His success on the track speaks for itself, but what impresses me most is his consistency, determination, and willingness to be coached. He’s made tremendous strides in his strength and explosiveness, and it’s been awesome to see that translate to his performance. We’re incredibly proud of what he’s accomplished and excited to see how far he can go!”

Consistency Beyond Track

For Mason’s mom, Ashley, one of the biggest benefits of Performance Lab has been consistency.

She wanted Mason to have a place where he could continue developing during the offseason and have individualized training built around his goals.

“Performance Lab offered a more personal approach for his goals compared to other facilities that only offered group classes for his age,” Ashley said. “It was the obvious choice for us to really see improvement.”

That consistency has carried over into Mason’s other sports as well.

Ashley noticed a particularly strong start to his soccer season after maintaining his training through the summer.

“By having that consistency over the summer, I’ve noticed he’s been able to keep all the speed and endurance he ended his last season of track with,” she said. “Often times Mason would take half a season or so to get back to that level of endurance, but this year we’ve seen a really strong start.”

She has also noticed changes in Mason’s overall strength and resilience as an athlete.

“I also worry a little less about injuries since starting at Performance Lab because he has built a stronger and more resilient baseline,” she said.

The Work Behind the Goals

Mason has ambitious goals for the next few seasons.

In the short term, he is working toward Nike Indoor Nationals, where he hopes to earn All-American honors and break his school record in the 60-meter hurdles. He also plans to compete at the AAU Indoor National Championships.

Looking ahead to the spring, Mason wants to set new school records in the 110-meter hurdles, 300-meter hurdles and open 400-meter, while competing for state championships in the hurdle events and 4x400 relay.

His long-term goals are even bigger: becoming a multiple-time All-American, competing at the highest levels of national competition, earning a Division I opportunity and eventually pursuing the Olympic Trials and a professional track career.

For Ashley, what stands out most isn't just the times or records.

“As Mason’s mom, I’m most proud of his positive spirit and perseverance,” she said. “When Mason gets his mind set on something, it becomes his whole life.”

That determination has been evident throughout his training.

When Mason dealt with a minor ankle injury, he continued communicating with the Performance Lab coaches, following their recommendations and staying engaged with his training.

“He continued to show up, listening to their recommendations and pushing through,” Ashley said. “And for me as his mom, I felt he was in the best hands there getting that guidance.”

Training Together

Mason isn't the only member of his family putting in the work at Performance Lab. His younger brother, Miles, trains there as well.

The two have their own goals and training programs, but Ashley has enjoyed watching them develop alongside each other.

“They have both been so much more motivated since starting at Performance Lab,” she said. “I think it’s been really fun for them both to see themselves and each other getting stronger and making progress.”

Even on days away from the Lab, the brothers sometimes continue their workouts together at home.

For Mason, the next chapter is already underway.

The records, championship meets and national competitions from this past season are behind him. Now, he’s focused on what comes next and continuing to build the strength, speed and confidence needed to reach his goals.

And he’s not done raising the bar.