We caught up the 2010 OFSAA Junior Boys Cross Country Champion Ben Flanagan recently to talk about his success 2010 cross country season and his future plans. In addition to his 2010 championship, Ben finished 3rd in the Junior Boys division at the 2009 OFSAA Cross Country Championships.

You finished 3rd in the junior division a OFSAA last fall. How did you prepare for this fall's championships knowing that you would be one of the favorites?

First of all following last years XC OFSAA championships after an unexpected finish I began to take running more seriously. I joined Tri City Track Club about a month after the event, and it wasn't until this summer where I began to train quite heavily. I began to improve quite quickly and my team and coach then informed me that i would have a shot at the win coming into XC season. I was aware of how competitive our age group is and knew who the main competitors would be. The XC season started off well and race by race I was becoming more aware of what I was capable of doing coming into OFSAA. A lot of pressure came at first, but I handled it pretty well. My club coach, Pete Grinbergs, and school coach, Krestena Sullivan, both informed me that OFSAA was just another race and to run like i normally do. They helped me decide a race plan and it couldn't of worked out better.

Do you have any pre-race rituals?

I actually am a fairly superstitious guy so yes, I do have a couple pre- race rituals. At last years CWOSSA XC championships for a pre- race meal i ordered 2 bagels and vanilla yogurt from Tim Hortons. After having the best race i've ever run, i decided to have the same meal before OFSAA, and an even better race i had. As funny as it is, since then all through track and this year's XC season, i have ordered the same pre- race meal before every big race.

Also, I was also told by my sister before CWOSSA last year that sit- ups help prevent cramps. This is how my pre- race sit- up ritual started. About a minute before each race, following the drills, i drop to the ground and do 10 sit- ups. These are the only two rituals I have.

Did winning OFSAAs change your goals for the track season?

Yes the results have definitely changed my goals for this years track season. My two main goals this year are realistic but will definitely not be easy to achieve. Again, taking into consideration the many talented runners in my age group, my goals will take a lot of hard work. I am hoping to win the 3000m, with a time of sub 8:40. Secondly I would be extremely happy to redeem myself after last year's OFSAA 1500m and sneak in for a medal with a time of sub 4:00. After OFSAA i'm sure that I will come up with more goals to reach for in the remainder of the season.

You said your training became more serious, what was the biggest change?

Well, as PBs came more often during track season I knew I was improving bit by bit. My overall goal in high school was to win an OFSAA gold, and I decided that this was the year I wanted it to happen. I took a week off after track season and came back with willing to work as hard possible. The first practice back I thought I would make the effort to try to keep up with the University and older high school students, and surprisingly I lasted the whole workout. This became a regular routine and it has helped so much. That's about it, I was still doing the same workouts, I was just pushing myself harder.

What's the one workout that gives your that "I'm ready" feeling?

About a week previous to OFSAA me and another OFSAA contender who is on my club and who i train with most were given a workout consisting of 5 minuters. After the final one, I remember catching my breath and the first thing I said was, "I think we're going to do well." This workout is definitely the one that gives me that "I'm ready" feeling coming into a big race.

What are your plans for training this winter?

I'm not expecting there to be many changes this winter in my training. I will continue training the way I am now with Tri- city. My coaches have done a great job with me, and I have a lot of trust in them. I'll make sure to continue working hard and I'm sure pleasing results will come.

You talked about training with some university age athletes. It's a few years off but do you plan to continue running at university and beyond?

Definitely, I absolutely love to run, and I'm planning on running in university. I'm keeping my options open, so i don't really have the idea of what school I would like to eventually end up at. Its still a fair bit of time away so I haven't put very much thought in it yet, and if everything goes well, I would love to run in a higher level after university. But regardless I'm sure I will be doing some kind of running at that age.

What's playing on the iPod right now?

No doubt- Livin the Dream by Super Mash Bros.

If you could travel anywhere in the world where would it be?

My dream travel experience has got to be to Australia.

What food can't you live without?

Never in my life could i live without cereal.

Rock, Paper or Scissor?

Scissors.

Ben, thanks for taking the time to answer some questions. We'll see you on the track soon!


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