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Shalane Flanagan Workout - Episode #7

Track and Field Strength Workouts

  ⋅  Dec, 15 2008   |   Coverage created by Martin Floreani


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About Shalane Flanagan 

Organization:Nike
College:University Of North Carolina At Chapel Hill
High School:Marblehead High
Bio:
On August 15 - In the 2008 Olympics in Beijing, China - Shalane finished 3rd in the Womens 10k Finals, earning a Bronze medal. Shalane also broke her own American Record in the 10k, with a time of 30:22.22,…
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#77
Mark From Flotrack   August 7 at 1:11pm
Chalet said:
“Steve is so dang hot...I can't stand it. He brings the visor gangsta style!”
haha!

love it!
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#76
Holy Ouch   August 7 at 1:05pm
Just WATCHING those planks at the end make my entire core, front to back, burn. Fierce!!
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#75
Dang   January 14 at 12:43am
that girl is in shape!
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#74
Tony Langan   October 6, 2008 at 6:15pm
Congratulations on a great 10 K in Olympics.
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#73
Anonymous Coward   September 29, 2008 at 10:19am
i really like the black nike hoody she's wearing (pre- and post-workout). i've searched the nike store online, hoping to buy one, but no luck in finding it. anyone have an idea as to the product name or style?
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#72
Pudding   August 15, 2008 at 10:34am
Congrats Shalane on the bronze!!!! Just saw the results!!!! Can't wait to watch the actual race later on TV tonight...those burpees did you good!
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#71
Anonymous Coward   August 15, 2008 at 10:22am
Congratulations Shalance! Awesome bronze in an awesome race!

English runner.
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#70
Beachrunner13   August 9, 2008 at 8:38am
This is an awesome workout, and I love the name, Flanagan, being that I am Irish. THanks for the drill demo, hope you go far in your goals as a runner, you deserve it!
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#69
Chalet   August 6, 2008 at 7:22pm
Steve is so dang hot...I can't stand it. He brings the visor gangsta style!
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#68
Irlrunner   August 4, 2008 at 4:17am
does anybody know where this entire routine can be found in paper format?its an amazing routine,hope beijing works out well
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#67
Mark From Flotrack   August 3, 2008 at 10:36am
20 secs
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#66
Shawn Simon   August 3, 2008 at 12:01am
Does anyone happen to know how long each set lasted in the circuit, ie. burpees, j-jacks, mountain climbers, etc.
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#65
Luke   July 31, 2008 at 6:30pm
shannon rowbury workout? cook has the best women runners in the country!
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#64
Jonathan Wyner   July 19, 2008 at 1:40pm
I am winded simply watching the workout. Inspiring! Best of luck in Beijing from all us runners back in MA!
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#63
Angie McCaugherty   July 10, 2008 at 7:28pm
That's simply amazing. I'm stunned.
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#62
b.crew   July 9, 2008 at 9:22pm
she makes it seem so easy.
she's crazy!
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#61
JLF   July 9, 2008 at 5:17pm
wow...she really gets after it. I hope she does well at Beijing, bringing home the gold. That workout seems so intense. Especially with all that circuit stuff after her actual workout.

she's tough. Go Shalane!!
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#60
Mikeyp   June 18, 2008 at 2:58pm
WOW.
after 7 miles fast.
what?
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#59
kevind   June 12, 2008 at 3:26am
Helluva workout. Great vid Mark.
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#58
Weasel   June 6, 2008 at 11:12pm
That workout is up in C-Springs thats more than a mile high...also its'
a real wind tunnel !
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#57
Anonymous Coward   June 6, 2008 at 10:32pm
awesome socks
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#56
Mwtrack   June 6, 2008 at 10:20pm
she's incredible, its no wonder she's as fast as she is
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#55
Squats   June 6, 2008 at 8:07pm
Please teach Steve how to do a squat.
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#54
GB   June 6, 2008 at 4:47pm
She's one STRONG gal! Way to workout, Miss Flanagan.
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#53
Cool   June 6, 2008 at 2:40pm
..but why no college?
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#52
Cclaydog   June 6, 2008 at 2:11pm
I would
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#51
Runbei   June 6, 2008 at 10:20am
Great video - inspiring! (But you've GOT to get a wind shield for the microphone.)
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#50
Michel Jzy   June 5, 2008 at 7:02pm

Abiabb
Thanks for the Video...
did those drills & plyos tonight...ed.
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#49
Steve Crnic   June 5, 2008 at 5:18pm
Wow that is a tough workout. She's really working hard, you can tell.
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#48
PJ   June 5, 2008 at 4:40pm
Perfect form in the drills and it translates to her running.
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#47
W.F. Newhall   June 5, 2008 at 2:21pm
Shalane, You look great! Keep your demons in check and listen to your body. Congratulations on the 10k. See you when you get back to Marblehead. Steve, judging by the video, you need some work, just kidding. Enjoy the ride.
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#46
Anonymous Coward   June 5, 2008 at 1:44pm

I love seeing what the elite runners do in addition to the running part of the workout (core work, drills, stretching ect.) I hope you continue to include that in all your Workout Wednesday videos!
This is a sick video. Shalane is in amazing shape and is definitely a medal contender for the Olympics.
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#45
ivanvano13   June 5, 2008 at 11:36am
Wow that is the most amazing total body workout I've ever seen.
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#44
Anonymous Coward   June 5, 2008 at 9:29am
Def a medal contender!
She is nasty fit!
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#43
Correction   June 5, 2008 at 7:01am
i think its more what people who want a strong core who do this. which is most world cl runners
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#42
Mandobizar   June 5, 2008 at 6:40am
H A R D W O R K !!!!!!!!!!!!!!!!!!!!!!!!!!!!
Just amazing!!! That's why she currently the best US female distance runner.
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#41
Cross   June 5, 2008 at 5:33am
This is what the people on The Biggest Loser do! Maybee they can start burning up the track too?
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#40
Xc   June 5, 2008 at 3:29am
I dig the socks but i don't thinki could handle the tan lines
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#39
Amazing.   June 5, 2008 at 3:23am
her arms at 8:10.....wowwwww.
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#38
Anonymous Coward   June 4, 2008 at 11:32pm
This is dumb...
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#37
FoShizzle   June 4, 2008 at 10:32pm
Great video. Ditto on the request to fix the wind problem. Other than that, great work.
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#36
Anonymous Coward   June 4, 2008 at 10:03pm
sick
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#35
Anonymous Coward   June 4, 2008 at 9:33pm
you guys need to fix the wind problem
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#34
Slowmo   June 4, 2008 at 8:13pm
wow. maybe if i start doing those drills my leg muscles will pop out too! :)
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#33
AZ Cats   June 4, 2008 at 7:51pm
I give this work out two Ds . . . Da Damn!
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#32
Core Fanatic   June 4, 2008 at 7:38pm
thats pretty motivating
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#31
Cara Hawkins   June 4, 2008 at 7:12pm
I adored it all...
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#30
Jake A   June 4, 2008 at 5:48pm
I do believe I admire this woman. Maybe if I'd done drills like this my halcyon days would have lasted longer.
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#29
Good Workout   June 4, 2008 at 5:45pm
My coach used to make us do burpees. Those are tough.
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#28
John   June 4, 2008 at 3:29pm
Wow! Shalane is amazing! I predict she will medal in Beijing. GO SHALANE!!
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#27
Runsaul   June 4, 2008 at 3:00pm
Good Luck Shalane
I saw something similar to the drills she was doing with The Big Mazunga, but this was a little more tiring just watching.
Uh .... DAMN!
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#26
Anonymous Coward   June 4, 2008 at 2:51pm
These workout videos are so awesome and inspiring! Thanks especially for giving a proportionate ammount of coverage to women's running! It really is good for the support!
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#25
Anonymous Coward   June 4, 2008 at 2:36pm

Great video otherwise though.
damn dude, get a new whistle.
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#24
Africa   June 4, 2008 at 2:31pm
no one beats africans!
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#23
Joeybagofdonuts   June 4, 2008 at 2:30pm
Hope she can run at the trials with the injury
they are compression socks... Wonder if they help out on the plantar fasciatis.
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#22
Daaaaaaamn!!!   June 4, 2008 at 2:24pm
that was a tough workout!!! She didn't even really hit the track yet. ha ha ha ha
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#21
Tony   June 4, 2008 at 1:45pm
Oh, and regarding the socks...go back and watch the coverage of the Central Park 8K (shortly after US XC champs). She wore those same socks during that race...as did several other women.
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#20
Tony   June 4, 2008 at 1:42pm
hahahaha...Steve...those squats were WEAK man! Althought, I'm sure mine would be much worse.
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#19
Chris   June 4, 2008 at 1:04pm
WHATS UP with the new site? it's confusing
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#18
0   June 4, 2008 at 12:32pm
i think there might be cameras out there that cut out the wind
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#17
Caloi   June 4, 2008 at 12:22pm
That was killer! It makes me want to go out and injure myself by trying some of that stuff.
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#16
Frank Locascio   June 4, 2008 at 12:12pm
i was most impressed by those planks at the end.
those are tough..
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#15
Maxim Scout   June 4, 2008 at 11:05am
she is smokin!
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#14
Goldy   June 4, 2008 at 10:59am
nice vid...but the next upgrade for Flotrack is a windshield for their mics!!
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#13
David Lang   June 4, 2008 at 10:25am
Thank for the enlightenment Thomas
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#12
Anonymous Coward   June 4, 2008 at 10:21am
shows that a key ingredient is core and circuit drill
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#11
Jd   June 4, 2008 at 10:18am
i'm tired from that...wow.
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#10
Jdflash   June 4, 2008 at 10:13am
Loving it--very well done; lucky man Steve...great drill work.
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#9
Edward Gibbon   June 4, 2008 at 9:59am
Quintessential Flotrack--fantastic stuff. Thanks.
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#8
Thomas Buxton   June 4, 2008 at 9:42am
there are some socks you can buy that premote the circulation of oxygen. I do not know for certain, but that COULD be what she is wearing
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#7
Chase Wade   June 4, 2008 at 9:08am
Awsome
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#6
Tits   June 4, 2008 at 9:04am
Nice video, but whats with the high socks?
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#5
Dave Stoke   June 4, 2008 at 9:00am
I forgot my name, sorry!!!!
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#4
Anonymous Coward   June 4, 2008 at 8:59am
Wow, this is really interesting. Thank you for posting this workout. The circuit stuff reminds me of what we would do with my soccer team after a long training session!!!
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#3
Anonymous Coward   June 4, 2008 at 8:53am
studly
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#2
Qsuriname   June 4, 2008 at 8:48am
Shalane is the da bomb! I hope she doubles at some point because she can beat the africans if she puts her mind to it.
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Shalane Flanagan Workout - Episode #7

A few weeks ago Shalane Flanagan had her sights set on the 5k at the 2008 Olympic Trials.....that was before she became the American record holder in the 10k. With Eugene just over 3 weeks away, many people have thoughts about which event will be her strongest. Did you ever think about her doing both?

Either way, this workout done in Colorado Springs will show you that you need more than just intervals and miles to make it to the top.

Music by Honey Claws and Jupiter One.
June 4, 2008
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