Flanagan won the 2002 NCAA Cross Country title for UNC (Alex Moore)

Shalane Flanagan is a junior at the University of North Carolina-Chapel Hill and is arguably the most dominant female collegiate distance runner in the nation with countless All-American certificates, blazing track marks, and a cross country national title.

1. Did you go into this year’s national race with a predetermined race plan or just go out there and see how the race unfolds and how you feel?

My plan for this year’s cross country race was to race the same way I had been racing all season. I think it is helpful to carry my routine into the championship races. My racing was fairly consistent in that at a mile and a half I would try to throw in a surge and try to drop people. If I couldn't drop people then I had confidence that I could pull out some of my 1500 speed at the end.

2. What were the main differences, both mentally and physically between this year's cross country season and last year's?

Last year I wanted to win too much. I didn't execute the race plan my coach and I had talked about and I went too hard too soon and ended up hurting my race. I also felt by winning the NCAA female runner of the year it shocked me and added unwanted stress. However, I did put it all out there and I can at least say I tried hard. I feel that from that one race I have learned more than from winning any race. I am now a stronger person mentally and physically. The race as a result motivated me to learn how to be a smarter racer. This past Monday I knew the only person that could beat me, was me.

3. What is your basic training philosophy in terms of quality vs. quantity and your thoughts on easy days?

I guess my training philosophy incorporates strength and speed. I want to be known as a dimensional runner who can run a range of events. This summer I ran 4 weeks at 70 miles and gradually tapered from there and tried to make sure I did strides at least 2 times a week.

4. How do you balance running with social activities at UNC?

Chapel Hill is a hot spot for fun -- not just going out to parties but sporting events overwhelm the area. During the school year, I like to go out with teammates or friends at least once a week to keep myself sane and social.

5. What are your thoughts about the people who say how bad drinking is for your running (when most of those people cant break 20 minutes for a 5k)?

I probably shouldn't answer this but I guess I will leave you with this equation. I am IRISH and I am 21, you do the math.

6. What kind of times do you want to run indoors and outdoors this year in track?

I haven't really thought about track yet but, it would be nice to break 9 minutes in the 3k indoor, break our American record in the DMR, and whip out a fast 5k and 1500 double at outdoor NCAA Championships.

7. Do you help your mother with new ideas or products for her website, www.prettysporty.com?

Nah, that is her thing.

8. What is your major and why did you choose it?

History major, I chose it because I am a nerd. No but for real, I am a huge history buff -- I love the history channel. Also, the professors in the history department are cool cats and I enjoy going to their classes.

9. Any advice for young female runners out there?

My message to younger runners would be: TRAIN SMARTER NOT HARDER. Kind of weird advice you might think, but I feel I have been successful due to the fact that I have never been injured and have been able to train consistently over many years. I am stronger due to the consistent training.

Thanks to Shalane, and the best of luck to her this winter and spring. Go Heels!