After being sidelined for over a year by a foot injury, Shalane Flanagan has been making up for lost time. Her highlights include breaking the American Records for the indoor 3k (8:33), outdoor 5k (14:44), and a second National Championship in the 5k. We caught up with Flanagan just before she left for Osaka, Japan to compete in the World Track and Field Championships.

Congratulations on all of your achievements this year. What would you say has been the biggest contributor to your success?

Shalane: In a way the injury (fractured navicular) that held me out for a year was a blessing. It made me reevaluate my training techniques and it gave me a much needed mental break after four years of intense racing in college. I came back really hungry to get out there and prove that I could still be a contender. Injuries can make you a stronger athlete.

What does a typical day of training look like for you?

SF: Usually I go for a morning shakeout of three to five miles with some strides, general strength exercises, and some stretching. In the afternoon I’ll have a threshold run or a track session followed by some more general strength stuff or weight lifting. I try to hit the cold tub or get a massage afterwards.