Hello! I proudly sport Mizuno running shoes so I was very excited when a company rep contacted me announcing two new pro runners to join the Mizuno team roster – Lindsay Flanagan and Sheree Shea.
I was able to interview the girls and because I know my readers want to know the ‘good stuff’ I asked these super speedy ladies what they eat, how they run and tips on how to get faster… you’re welcome. Enjoy!
RER: What is your favorite distance to run on an easy day?
Flanagan: My favorite distance to run the day after a hard workout is an easy hour with 6-8 acceleration strides at the end. I usually feel a little sluggish the first few miles, but once I hit the halfway point, my body begins to loosen up and I feel like a real runner again-thank goodness! I like to end with a few strides to get my legs moving a bit, to work on my form, and spice up my run.
This is Lindsay Flanagan…
Shea: My favorite distance to run on an easy day is an hour followed by 8-12 100 meter acceleration “build up” strides. The hour length is perfect for hitting weekly mileage goals and establishing a foundation for racing longer distances. Strides following the hour run are essential to composure and perfecting running stride and form. Completing the strides in equal sets with a “cut down” means getting slightly quicker with each one. Acceleration build up helps to build intensity in your stride and maintain quick turnover.
RER: What is your favorite distance to race? Why?
Flanagan:: My favorite distance to race is the half marathon; I’ve yet to run a full marathon so this answer may change in the near future. I love the momentum you gain in a half marathon; you feel a little better with each mile and can pull the trigger a little more. I have found the longer the distance, the more I enjoy the race, so the half is perfect. Also, the energy at half marathons is incredible; people of all different ability levels are simply ecstatic about taking on the 13.1.
Shea: My favorite distance to race is the 10k. It requires a special strength and patience to extend beyond a faster paced 5k option, both mentally and physically. I am very excited to transition up to the half marathon/marathon in the near future, as I feel this is an even better opportunity to capitalize on strength and finding a rhythm on the course.
Meet Sheree Shea…
RER: What do you do for stretching/cross training? How much time do you focus on it?
Shea: Stretching is essential post-workout. Immediately following, I complete a dynamic stretch routine that includes 20-30 second holds of each position. After stretching I have a foam roller routine as well. I spend on average 10-20 minutes following the workout, with giving special attention to those areas where I am fatigued.
RER: What is your go-to training shoe? Race shoe?
Flanagan:: The Mizuno Wave Inspire is my go-to training shoes, no doubt about it! They have just the right amount of cushioning to keep my legs feeling fresh while putting in the miles. As for a racing shoe, I would have to say the Mizuno Wave Hitogami. It is pretty light weight, but still supportive enough for taking on long workouts and races.
Shea: I train in the Mizuno Wave Rider series, which is a neutral shoe. I have been wearing Mizuno shoes since I began running when I was eleven years old! I am a loyal fan for life! For racing, I wear the Mizuno Ekiden. It is perfect for road-racing as it is lightweight and fast.
RER: What is a typical training day look like for you from wake up to sleep?
Flanagan: We generally have 3 harder days each week where we meet at 6 AM, to get our bodies adjusted to racing early. I generally am up and moving by 5:00 AM on these days, eating breakfast and downing that much needed coffee. After the session is over, I head back home to roll, stretch, ice bath, and take a lovely nap. Then I spend the afternoon relaxing, refueling, and watching Orange Is The New Black-my go to Netflix Show right now. Around 3:00, I head out for my second run on Sligo Creek Trail, the most popular running/biking path in Silver Spring, MD. Once I finish up there, I drive straight to the YMCA for weights and strength work. Food is my top priority after I am done working out, so I come home and make/eat dinner ASAP. After a day like this, I am in bed by about 9:30, a time the average person would find comically early, because hey, I have been running around all day!
She: On workout days, I am up before the sun at 5:30a.m. I eat a lightweight snack and have a cup of coffee on the way to the workout location. Typically I am warmed up and ready to go by 6:30a.m, with the workout lasting until just after 7:45a.m depending on length and the training cycle. Following, I stretch and foam roll for about 30 minutes while drinking chocolate milk and eating a post-workout snack. After hard efforts, I always fully submerge my legs and hips in an ice bath for 15 minutes. I eat a hearty breakfast of either greek yogurt/granola or a more savory treat of egg whites, veggies and toast.
What this Elite Runner Eats
RER: What did you eat yesterday?
Flanagan: Pre-workout: Before a workout I always eat a bowl of cereal, yesterday it happened to be Berry Kashi, with soymilk and a banana.
Post-workout: protein bar, some fruit, and a much needed electrolyte drink; workouts in 100% humidity make ya sweat!
Lunch: Peanut Butter and Jelly Sandwich, one of my favorite foods out there, strawberry Greek yogurt with raisins on top, and carrots with hummus
Pre-workout: bowl of Puffins Cereal and a few honey nut brown rice cakes
Post-workout: brown rice tortilla with hummus and apple
Dinner: chicken, kale, and red Pepper stir fry with brown rice and brussel sprouts
Snack: Before I was off to bed, I made an oatmeal parfait with stovetop oats, Greek yogurt, and peanut butter-YUM!
How to get faster
RER: What is your #1 tip for someone trying to get FASTER in a 10k or half marathon distance?
Flanagan: I firmly believe the best way to get faster is to incorporate a consistent long run into your weekly training. The long run builds endurance, power, strength, and mental toughness-which is key when racing longer distances. Picking up the pace the last few miles of a long run is a great way to stimulate a race and get the body used to running fast when fatigued.
Shea: Patience is the key to success. Pacing workouts, building intensity, increasing mileage steadily and racing strategically all require patience and consistency. With the proper nutrition and training plan, success will be imminent you just have to be patient!
Um. These girls seem like super fun! I kinda want to get 1000x faster so I can run/hang out with them!
You can follow the girls on twitter here: Flanagan and Shea
Question: What is one question you would ask an elite runner?
Really enjoyed this post and found it very informative. I too want to try the acceleration strides. I really appreciate the emphasis they put on post run stretching and foam rolling. I need to dedicate more time here.
I would ask an elite runner about her interests outside of running.
Soo helpful! Thanks for sharing this with us 🙂
neat! always fun to learn about elite women runners.
Well done Monica! You seem to be well on your way to being an elite runner. I think that some of the above questions should be answered by you, like your motivation and your speed. Great job as always:)
I always love reading interviews with elite runners, especially ladies! Seeing that they foam roll after workouts for up to 30 minutes really encourages me to use my foam roller and stretch… It just hurts so badly! How do they get past that pain?
I personally try to breathe through it and stop when it’s at a hard spot and just rest there for a little bit, and then roll up to a harder spot. I think rolling when you’re warm helps. But, I will ask next time I interview an elite too!
Great interview! So, what makes an elite runner, ‘elite’? Time? Wins? Placing? Amount of miles?
I thought my personal opinion on whether or not someone is awesome can be considered an elite runner? I wonder if that isn’t how it works??
for sure =). I think there some elite in everyone of us. Hoping to run into you this weekend!
Great interview! My question would be similar to Kathryn’s–how do they maintain the mental aspect of racing…especially with the pressures they must be under…
Love this interview! I like seeing female elite runners put in the spotlight. They work so hard, and are so talented, it’s nice to see them get some recognition!
If I could ask these ladies one question, it would be:
How do you maintain motivation every day? Do you wake up excited to run every day, or do you have to give yourself a nudge every so often?
If I could interview an elite runner I’d ask them if they were always faster than the norm, even when they first started running. I’d love to know if Shalane Flanagan or Kara Goucher were always the fastest in their class…
Good interview! And I love Mizuno I’ve been wearing them for years!! I love hearing about their training — I’ll have to read up about the acceleration strides that they both talked about I’ve never incorporated those. One question I would ask an elite runner is I always want to know how people got into / fell in love with running.
These girls seem so sweet! And I love reading about what their training looks like!
Wow that was odd. I just wrote an very long
comment but after I clicked submit my comment didn’t
show up. Grrrr… well I’m not writing all that
over again. Anyhow, just wanted to say fantastic blog!