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Episode #7 - Shalane Flanagan : Speakers & Interviews



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#73
Tony Langan October 6, 2008 at 6:15pm.
Congratulations on a great 10 K in Olympics.
#72
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?
#71
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!
#70
Anonymous Coward August 15, 2008 at 10:22am.
Congratulations Shalance! Awesome bronze in an awesome race!

English runner.
#69
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!
#68
Chalet August 6, 2008 at 7:22pm.
Steve is so dang hot...I can't stand it. He brings the visor gangsta style!
#67
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
#66
Mark From Flotrack August 3, 2008 at 10:36am.
20 secs
#65
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.
#64
Luke July 31, 2008 at 6:30pm.
shannon rowbury workout? cook has the best women runners in the country!
#63
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!
#62
Angie McCaugherty July 10, 2008 at 7:28pm.
That's simply amazing. I'm stunned.
#61
b.crew July 9, 2008 at 9:22pm.
she makes it seem so easy.
she's crazy!
#60
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!!
#59
Mikeyp June 18, 2008 at 2:58pm.
WOW.
after 7 miles fast.
what?
#58
kevind June 12, 2008 at 3:26am.
Helluva workout. Great vid Mark.
#57
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 !
#56
Anonymous Coward June 6, 2008 at 10:32pm.
awesome socks
#55
Mwtrack June 6, 2008 at 10:20pm.
she's incredible, its no wonder she's as fast as she is
#54
Squats June 6, 2008 at 8:07pm.
Please teach Steve how to do a squat.
#53
GB June 6, 2008 at 4:47pm.
She's one STRONG gal! Way to workout, Miss Flanagan.
#52
Cool June 6, 2008 at 2:40pm.
..but why no college?
#51
Cclaydog June 6, 2008 at 2:11pm.
I would
#50
Runbei June 6, 2008 at 10:20am.
Great video - inspiring! (But you've GOT to get a wind shield for the microphone.)
#49
Michel Jzy June 5, 2008 at 7:02pm.

Abiabb
Thanks for the Video...
did those drills & plyos tonight...ed.
#48
Steve Crnic June 5, 2008 at 5:18pm.
Wow that is a tough workout. She's really working hard, you can tell.
#47
PJ June 5, 2008 at 4:40pm.
Perfect form in the drills and it translates to her running.
#46
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.
#45
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.
#44
ivanvano13 June 5, 2008 at 11:36am.
Wow that is the most amazing total body workout I've ever seen.
#43
Anonymous Coward June 5, 2008 at 9:29am.
Def a medal contender!
She is nasty fit!
#42
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
#41
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.
#40
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?
#39
Xc June 5, 2008 at 3:29am.
I dig the socks but i don't thinki could handle the tan lines
#38
Amazing. June 5, 2008 at 3:23am.
her arms at 8:10.....wowwwww.
#37
Anonymous Coward June 4, 2008 at 11:32pm.
This is dumb...
#36
FoShizzle June 4, 2008 at 10:32pm.
Great video. Ditto on the request to fix the wind problem. Other than that, great work.
#35
Anonymous Coward June 4, 2008 at 10:03pm.
sick
#34
Anonymous Coward June 4, 2008 at 9:33pm.
you guys need to fix the wind problem
#33
Slowmo June 4, 2008 at 8:13pm.
wow. maybe if i start doing those drills my leg muscles will pop out too! :)
#32
AZ Cats June 4, 2008 at 7:51pm.
I give this work out two Ds . . . Da Damn!
#31
Core Fanatic June 4, 2008 at 7:38pm.
thats pretty motivating
#30
Cara Hawkins June 4, 2008 at 7:12pm.
I adored it all...
#29
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.
#28
Good Workout June 4, 2008 at 5:45pm.
My coach used to make us do burpees. Those are tough.
#27
John June 4, 2008 at 3:29pm.
Wow! Shalane is amazing! I predict she will medal in Beijing. GO SHALANE!!
#26
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!
#25
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!
#24
Anonymous Coward June 4, 2008 at 2:36pm.

Great video otherwise though.
damn dude, get a new whistle.
#23
Africa June 4, 2008 at 2:31pm.
no one beats africans!
#22
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.
#21
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
#20
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.
#19
Tony June 4, 2008 at 1:42pm.
hahahaha...Steve...those squats were WEAK man! Althought, I'm sure mine would be much worse.
#18
Chris June 4, 2008 at 1:04pm.
WHATS UP with the new site? it's confusing
#17
0 June 4, 2008 at 12:32pm.
i think there might be cameras out there that cut out the wind
#16
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.
#15
Frank Locascio June 4, 2008 at 12:12pm.
i was most impressed by those planks at the end.
those are tough..
#14
Maxim Scout June 4, 2008 at 11:05am.
she is smokin!
#13
Goldy June 4, 2008 at 10:59am.
nice vid...but the next upgrade for Flotrack is a windshield for their mics!!
#12
David Lang June 4, 2008 at 10:25am.
Thank for the enlightenment Thomas
#11
Anonymous Coward June 4, 2008 at 10:21am.
shows that a key ingredient is core and circuit drill
#10
Jd June 4, 2008 at 10:18am.
i'm tired from that...wow.
#9
Jdflash June 4, 2008 at 10:13am.
Loving it--very well done; lucky man Steve...great drill work.
#8
Edward Gibbon June 4, 2008 at 9:59am.
Quintessential Flotrack--fantastic stuff. Thanks.
#7
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
#6
Chase Wade June 4, 2008 at 9:08am.
Awsome
#5
Tits June 4, 2008 at 9:04am.
Nice video, but whats with the high socks?
#4
Dave Stoke June 4, 2008 at 9:00am.
I forgot my name, sorry!!!!
#3
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!!!
#2
Anonymous Coward June 4, 2008 at 8:53am.
studly
#1
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


Episode #7 - Shalane Flanagan

December 19, 2008
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.

About Shalane Flanagan 

College:University Of North Carolina At Chapel Hill
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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Related Pages
   - Bio: About Shalane Flanagan
   - Coverage: Runners' Strength Workouts
   - Coverage: Workout Wednesday, Season 1
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Coverages Shalane Flanagan is part of (12):

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Flocasts (16)

Motivational Workout of 2008
Motivational Workout of 2008		 Shalane at NXN
Shalane at NXN		 Episode #7 - Shalane Flanagan
Episode #7 - Shalane Flanagan
Jen Rhines and Shalane
Jen Rhines and Shalane		 Shalane Flanagan UNCUT
Shalane Flanagan UNCUT		 Shalane Flanagan press conference
Shalane Flanagan press conference
Shalane After the 10k AR
Shalane After the 10k AR		 W 10k Sec 1 American Record
W 10k Sec 1 American Record		 Shanlane Flanagan - Press Conference
Shanlane Flanagan - Press Conference
Shalane Flanagan 1st
Shalane Flanagan 1st		 Shalane Flanagan @ USA XC
Shalane Flanagan @ USA XC		 2007 Season and the Future
2007 Season and the Future
Shalane Flanagan
Shalane Flanagan		 Shalane Flanagan
Shalane Flanagan		 Shalane Flanagan
Shalane Flanagan
Question (2/10):Adam Goucher and Shalane Flanagan
Question (2/10):Adam Goucher and Shalane Flanagan

Tagged Videos (11)

Question (3/10):The Ladies
Question (3/10):The Ladies		 Question (6/10):About World XC, Mombasa
Question (6/10):About World XC, Mombasa		 Women's Race
Women's Race
Shalane Flanagan Interview
Shalane Flanagan Interview		 Deena on Flanagan`s American Record
Deena on Flanagan`s American Record		 MT SAC - Women`s 5000m Invitational
MT SAC - Women`s 5000m Invitational
Womens 1500
Womens 1500		 Tengo la camisa negra
Tengo la camisa negra		 Just Another Day at the Office
Just Another Day at the Office
NYRR Women's 8k Invitational
NYRR Women's 8k Invitational		 Flotrack Coach of the Year
Flotrack Coach of the Year



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