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Shalane Flanagan Workout - Episode #7 : Speakers & Interviews

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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! reply
#76	Holy Ouch August 7 at 1:05pm Just WATCHING those planks at the end make my entire core, front to back, burn. Fierce!! reply
#75	Dang January 14 at 12:43am that girl is in shape! reply
#74	Tony Langan October 6, 2008 at 6:15pm Congratulations on a great 10 K in Olympics. reply
#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? reply
#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! reply
#71	Anonymous Coward August 15, 2008 at 10:22am Congratulations Shalance! Awesome bronze in an awesome race! English runner. reply
#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! reply
#69	Chalet August 6, 2008 at 7:22pm Steve is so dang hot...I can't stand it. He brings the visor gangsta style! reply
#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 reply
#67	Mark From Flotrack August 3, 2008 at 10:36am 20 secs reply
#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. reply
#65	Luke July 31, 2008 at 6:30pm shannon rowbury workout? cook has the best women runners in the country! reply
#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! reply
#63	Angie McCaugherty July 10, 2008 at 7:28pm That's simply amazing. I'm stunned. reply
#62	b.crew July 9, 2008 at 9:22pm she makes it seem so easy. she's crazy! reply
#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!! reply
#60	Mikeyp June 18, 2008 at 2:58pm WOW. after 7 miles fast. what? reply
#59	kevind June 12, 2008 at 3:26am Helluva workout. Great vid Mark. reply
#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 ! reply
#57	Anonymous Coward June 6, 2008 at 10:32pm awesome socks reply
#56	Mwtrack June 6, 2008 at 10:20pm she's incredible, its no wonder she's as fast as she is reply
#55	Squats June 6, 2008 at 8:07pm Please teach Steve how to do a squat. reply
#54	GB June 6, 2008 at 4:47pm She's one STRONG gal! Way to workout, Miss Flanagan. reply
#53	Cool June 6, 2008 at 2:40pm ..but why no college? reply
#52	Cclaydog June 6, 2008 at 2:11pm I would reply
#51	Runbei June 6, 2008 at 10:20am Great video - inspiring! (But you've GOT to get a wind shield for the microphone.) reply
#50	Michel Jzy June 5, 2008 at 7:02pm Abiabb Thanks for the Video... did those drills & plyos tonight...ed. reply
#49	Steve Crnic June 5, 2008 at 5:18pm Wow that is a tough workout. She's really working hard, you can tell. reply
#48	PJ June 5, 2008 at 4:40pm Perfect form in the drills and it translates to her running. reply
#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. reply
#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. reply
#45	ivanvano13 June 5, 2008 at 11:36am Wow that is the most amazing total body workout I've ever seen. reply
#44	Anonymous Coward June 5, 2008 at 9:29am Def a medal contender! She is nasty fit! reply
#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 reply
#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. reply
#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? reply
#40	Xc June 5, 2008 at 3:29am I dig the socks but i don't thinki could handle the tan lines reply
#39	Amazing. June 5, 2008 at 3:23am her arms at 8:10.....wowwwww. reply
#38	Anonymous Coward June 4, 2008 at 11:32pm This is dumb... reply
#37	FoShizzle June 4, 2008 at 10:32pm Great video. Ditto on the request to fix the wind problem. Other than that, great work. reply
#36	Anonymous Coward June 4, 2008 at 10:03pm sick reply
#35	Anonymous Coward June 4, 2008 at 9:33pm you guys need to fix the wind problem reply
#34	Slowmo June 4, 2008 at 8:13pm wow. maybe if i start doing those drills my leg muscles will pop out too! :) reply
#33	AZ Cats June 4, 2008 at 7:51pm I give this work out two Ds . . . Da Damn! reply
#32	Core Fanatic June 4, 2008 at 7:38pm thats pretty motivating reply
#31	Cara Hawkins June 4, 2008 at 7:12pm I adored it all... reply
#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. reply
#29	Good Workout June 4, 2008 at 5:45pm My coach used to make us do burpees. Those are tough. reply
#28	John June 4, 2008 at 3:29pm Wow! Shalane is amazing! I predict she will medal in Beijing. GO SHALANE!! reply
#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! reply
#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! reply
#25	Anonymous Coward June 4, 2008 at 2:36pm Great video otherwise though. damn dude, get a new whistle. reply
#24	Africa June 4, 2008 at 2:31pm no one beats africans! reply
#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. reply
#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 reply
#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. reply
#20	Tony June 4, 2008 at 1:42pm hahahaha...Steve...those squats were WEAK man! Althought, I'm sure mine would be much worse. reply
#19	Chris June 4, 2008 at 1:04pm WHATS UP with the new site? it's confusing reply
#18	0 June 4, 2008 at 12:32pm i think there might be cameras out there that cut out the wind reply
#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. reply
#16	Frank Locascio June 4, 2008 at 12:12pm i was most impressed by those planks at the end. those are tough.. reply
#15	Maxim Scout June 4, 2008 at 11:05am she is smokin! reply
#14	Goldy June 4, 2008 at 10:59am nice vid...but the next upgrade for Flotrack is a windshield for their mics!! reply
#13	David Lang June 4, 2008 at 10:25am Thank for the enlightenment Thomas reply
#12	Anonymous Coward June 4, 2008 at 10:21am shows that a key ingredient is core and circuit drill reply
#11	Jd June 4, 2008 at 10:18am i'm tired from that...wow. reply
#10	Jdflash June 4, 2008 at 10:13am Loving it--very well done; lucky man Steve...great drill work. reply
#9	Edward Gibbon June 4, 2008 at 9:59am Quintessential Flotrack--fantastic stuff. Thanks. reply
#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 reply
#7	Chase Wade June 4, 2008 at 9:08am Awsome reply
#6	Tits June 4, 2008 at 9:04am Nice video, but whats with the high socks? reply
#5	Dave Stoke June 4, 2008 at 9:00am I forgot my name, sorry!!!! reply
#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!!! reply
#3	Anonymous Coward June 4, 2008 at 8:53am studly reply
#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. reply

Shalane Flanagan

Shalane Flanagan Workout - Episode #7

June 9, 2009

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

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,… + See More + 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,… + See More - See Less - 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, shattering her own previous American Record of 30:34.49. It was only the second medal earned all-time for the US in the Womens 10k at the Olympics.

Related Pages
   - Bio: About Shalane Flanagan
   - Speaker: John Cook
   - Coverage: World Championship Workouts
   - Coverage: Track And Field Strength Workouts
   - Coverage: Workout Wednesday, Season 1

Tags:

john cook, john, cook, workouts, wednesday, workout wednesday, workout, shalane plyos, colorado springs, 8:33, 14:44, 30:34, shalane, american 3k record holder, american 10k record holder, american 5k record holder, shalane flanagan

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Coverages Shalane Flanagan is part of (28):

2007 USA XC Champs

2007 Mt. Sac Relays

111th Boston Marathon

2007 USATF Outdoor Championships Interviews

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Flocasts (39)

Shalane Flanagan 10k Berlin World Champs	Shalane Flanagan 10k USA Outdoor Championships	Shalane Flanagan before 10k awards
Shalane Flanagan Workout - Episode #7	Shalane Flanagan Pre Classic - 1500m, 4.06.91	Shalane Flanagan 2007 USA XC Champs
Question (2/10):Adam Goucher and Shalane Flanagan 2007 USA XC Champs	Deena on Flanagan's 5k American Record	Question (6/10):About World XC, Mombasa 2007 USA XC Champs
Question (3/10):The Ladies 2007 USA XC Champs	Shalane Flanagan Adidas Track Classic 2009	Shalane Flanagan - New Coach, New Town, New Site- 2009 IAAF World Championships
Anna Willard, Shalane Flanagan 2009 BAA Road Mile 1-2	Shalane Flanagan 2009 BAA Mile	Shalane Intro
Shalane Press Conference	Shalane Flanagan on National Running Day	Shalane American 5k Record
Shalane before Reebok BIG	Motivational Workout of 2008	Shalane at NXN
Just Another Day at the Office	Just Another Day in the Office	Tengo la camisa negra
Jen Rhines and Shalane	Shalane Flanagan UNCUT	Shalane Flanagan press conference
Shalane After the 10k AR	W 10k Sec 1 American Record	Shalane Flanagan Interview
MT SAC - Women`s 5000m Invitational	NYRR Women's 8k Invitational	Shanlane Flanagan - Press Conference
Shalane Flanagan 1st	Shalane Flanagan @ USA XC	Women's Race
2007 Season and the Future	Shalane Flanagan	Shalane Flanagan