Weekly Workout Plan || 10k Training
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In this video I show a full week of workouts while I'm training for a 10k. This includes running workouts, threshold training, cross training on the bike and elliptical, a long run, strength training, heavy lifting, activation exercises, core workouts, hill strides, and much more. I go through everything I do in a week to maximize my fitness, my philosophy around training and recovery, and some of the challenges of being a professional athlete. It's a tough training schedule, but I love the feeling of chasing my potential :) #AllieOstrander #10kTraining #WeekofWorkouts
00:00-00:27 intro
00:27-03:16 Friday: run, strides, strength, elliptical
03:16-03:49 Saturday: long run & lift
03:49-05:18 Insta360 X3
05:18-06:52 Saturday Con't
06:52-08:26 Sunday: elliptical workout & double
08:26-09:32 Monday: recovery day
09:32-11:11 Tuesday: run, strides, strength, elliptical
11:11-11:28 Wednesday: run workout
11:28-13:05 Thursday: struggle
13:05-13:34 outro
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Raising The Ceiling || My New Coach & Training Updates || The Build ep. 4
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In this video, I show a day in the life of my 10k training plan getting ready for the US cross country championships in January. I am still in the base training phase, but, after the results of my lactate threshold test, my coach and I decided we would do a couple weeks of VO2Max and Critical Velocity training to raise my ceiling. Then, we will move toward a threshold training phase. This day in the life includes an announcement about my new coach, a hard workout, a strength training session, some frisbee with Georgie and Spence, Thanksgiving baking, a stationary bike ride, and some yummy food. I hope you enjoy this day in the life, and I'm so excited to continue to share this build up! #AllieOstrander #10kTraining #TransparentLabs
00:00-00:31 intro & coffee
00:31-01:47 steeplechase dream & plan
01:47-02:30 breakfast & warm-up
02:30-05:50 workout & updates
05:50-08:05 lift
08:05-08:44 lunch & frisbee
08:44-09:06 baking
09:06-09:33 bike & outro
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Running Faster & Feeling Stronger || hard workout day in the life
In this video, I do a hard, high intensity run workout to improve my power output, neuromuscular efficiency, and high power endurance. I also show my daily routine as an athlete, including what I eat in a day, my morning routine, bike shakeout, and time with Georgie and friends. This workout will help me in every event from the 5k to the marathon, including the trail races I will be doing. My next race is the Golden Trail Series World Final in Italy, and I am feeling great about my preparation! I have been tweaking my training slightly to improve my hill running ability, and I'm starting to reap the rewards of this.
00:00-01:07 intro and coffee
01:07-01:57 bike, mobility, breakfast
01:57-02:39 warm-up
02:39-05:28 3x2k reps
05:28-07:20 1min reps + voiceover&workout insights
07:20-07:56 lunch, Georgie, lift
07:56-08:36 chefs Will and Wade
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Leveling Up || race plans, 15 mile long run, and my new mindset
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In this video, I explain the Golden Trail Series and express my excitement about competing in the final in Italy. I also take you through a full day of training which includes a 15 mile long run on the Pacific Crest Trail and a strength training workout for runners. In addition, I discuss how moving to trail running has helped me to develop a growth mindset and keep my excitement for competing high. I hope you enjoy this video; I am literally SO EXCITED to take everyone along on this ~journey~
#AllieOstrander #GoldenTrailSeries #DayInTheLife #NNormal
00:00-01:59 intro and update
01:59-03:13 run prep and LMNT
03:13-03:52 breakfast and mindset
03:52-06:33 long run
06:33-07:23 lunch and Georgie walkie
07:23-08:07 lift and dinner
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Racing The World's Best || Golden Trail World Series Mammoth Trail Fest
In this video I show my experience racing the Golden Trail World Series Mammoth Trail Fest 26k (it was actually about a 28k...). This was a great challenge and fun course! After my race at Pike's Peak, I wasn't sure that I ever wanted to race again, but I'm so glad that I challenged myself to continue to pursue trail racing. It is not easy by any means, and the learning curve is steep, but this race showed that there is potential there if I just keep striving forward. #AllieOstrander #GoldenTrailSeries
00:00-00:22 intro
00:22-01:48 shakeout & bib pickup
01:48-03:34 pre race thoughts & prep
03:34-04:25 dinner
04:25-05:44 race morning
05:44-06:27 warm-up
06:27-08:33 RACE
08:33-09:55 race recap
09:55-10:22 hot springs & burritos
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The Hardest Race of My Life || Pikes Peak Ascent Golden Trail Series 2023
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In this video I compete in my first ever golden trail series race: Pikes Peak Ascent. This race is near Colorado Springs, so it starts at about 6500ft of altitude. The race is 13.3 miles long and has 7800ft of vertical gain. The finish line is at 14,115ft, and let me tell ya....that was difficult. This was one of the most mentally and physically challenging things that I have ever done. So proud that I finished, but definitely hoping for a better result next time! #AllieOstrander #GoldenTrailSeries #PikesPeak
00:00-00:31 intro
00:31-02:22 day before the race
02:22-05:15 race morning
05:15-05:51 warm-up and start
05:51-07:01 the race
07:01-08:15 the analysis
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Hard Track Workout || 7x1200, 4x200
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My half marathon race (Pikes Peak) is tomorrow morning! In this video, I show how I prepared for this race on a hard training day. That includes a threshold workout on the track, a bike shakeout, mobility routine, strength training workout, and recovery tools, food, and relaxation of course. I am feeling strong in training, so I'm looking forward to showcasing all my hard work this weekend. I know that this half marathon prep series was short, but it might just continue after this race......more races to be added to the schedule soon :) #AllieOstrander #HalfMarathonTraining
00:00-00:49 intro and coffee
00:49-01:36 bike and mobility
01:36-02:21 breakfast and heading to track
02:21-06:57 track workout
06:57-08:22 lunch and recovery tools
08:22-09:18 lift
09:18-10:02 dinner, Georgie, and relaxation
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I'm Running A Half Marathon || My Racing Schedule & Training Plan
In this video, I discuss my plans to race a half marathon and a 26 kilometer trail race. I talk about half marathon training and my preparation for these races. I also detail a threshold workout both on the road and treadmill. I give a glimpse into my training methods by showing a shakeout, mobility and core session, and a long bike workout. This video isn't all work and no play, so I had to include a dank brunch, walk with Georgie and my sister, and some good ole banter. I hope you enjoy! #AllieOstrander #MarathonTraining
00:00-01:20 intro and coffee
01:20-02:15 breakfast and workout prep
02:15-03:00 warm-up
03:00-06:25 workout and race plans
06:25-07:12 brunch, walk, shakeout
07:12-08:10 long bike and training plan
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I Ran My First ULTRAMARATHON...and I Won.
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In this video, I race a 50 kilometer ultramarathon on the pacific crest trail. I have never run a marathon...but now I have run an ultramarathon, so that's a fun stat. It was great to do some trail running and practice my intra-race nutrition strategy. Also, this was incredible. I want to run 31 miles every day of my life now. I cannot describe how wonderful this experience was...the beautiful trail and views, the wonderful friends, the witty banter, the ability to push through physical exertion and mental fatigue, the free burritos at the finish....it was all perfect, and I am so grateful for the experience! Thanks for following along :)
00:00-00:24 intro
00:24-01:44 day before routine
01:44-03:03 road trip and final preps
03:03-05:26 race morning and LMNT
05:26-07:23 RACE
07:23-08:47 post race analysis
08:47-09:33 surviving 50k (thriving?)
09:33-10:30 results, burritos, gratitude
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12 Mile Workout || Getting Ready to Race
This workout was a long and hard threshold session that ended up being over 12 miles long, with a lot of those miles under 5:40 per mile pace. I am finally starting to feel some fitness coming around, and it's super exciting! I did the workout on the track so that Spence and I could workout together, and I think the splits were accurate based on my lap paces. They might be a little bit off, but either way this is a super solid session for me, and I'm excited by how I am feeling lately. Racing super soon!!
What Running Taught Me *it's a character building experience*
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In this video I talk about the biggest life lessons that running has taught me through the years. Running has been a part of my identity for much of my life, and it has given me so much; however, it's also been incredibly difficult at times. Running tested me again and again, and made me the person that I am today. I am so thankful for all of the lessons and trials along the way, and I hope that you can learn something from this video :)
00:00-00:26 intro
00:26-01:21 you don't always get what you give
01:21-02:04 rushing limits potential
02:04-02:58 control what you can
02:58-04:28 little things are big
04:28-05:22 if you care it's not a chore
05:22-06:51 results are not worth
06:51-7:15 outro
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