Inside My Half Marathon Training Week: Mile Repeats, High Mileage, Lifting, Nutrition & More

[@allie_ostrander]

Thanks so much for watching! Super excited to race in just 2 weeks 😳Head to bit.ly/3Vg96M8 for 55% off all systems $49 and up plus free shipping. Thanks to Aquasana for sponsoring this video!

[@zaneclone]

Hey Allie... don't ever feel guilty on "off days"... embrace them fully- not just for physical recovery but for mental recovery. It's good for the mind to chill out... Super weeks work however :)

[@Christopher.Manchester]

Man I love watching your videos Allie, they always hype me up and make me wanna push hard on my running dreams! Good Luck on your Half Marathon coming up also!

[@allie_ostrander]

Ah thank you. Rooting for you and your dreams!

[@Christopher.Manchester]

@@allie_ostrander Thank you so much!

[@compassionatepeercounseling]

Three comments: the narwhal mug is lovely, respect to you for giving a three hour ultrarunner on the treadmill respect, and congratulations on 73 miles!

[@Angela-o7t2x]

Loved this type of video! I mean I enjoy all of your videos, including the single workout ones, but it is nice to see all the little and big things that go into a week of training. I really appreciate you breaking down the core routines and when exactly you do each for example.

[@MuseFoxs]

These full weeks are always so nice to see a full perspective of your workouts, and all around balance of running for at full week. Would love more of these! 😁👏

[@allie_ostrander]

Glad you enjoy them! It definitely takes more work to film and edit a whole week, but the positive feedback makes it worth it!

[@sarahmorley6993]

I agree that speed workouts on the treadmill are easier than easy runs on the treadmill! It forces you to do the right speed without having to think about it, and it makes the time go faster since it's done in chunks. Thanks for the great content!

[@Stumpedover50]

You're looking stronger all the time! And your family is hilarious 😂

[@AugherAndy]

I love how slow you take your recovery runs!!! ❤

[@adrunner9]

My new favorite thing this winter is binge watching Allie and Spencer videos during my XT or treadmill runs😊

[@carlosmoran1278]

Thanks for giving us detailed breakout of your workouts it is much appreciated!

[@goatbloat8233]

It is always impressive to see your mobility and strength training. As you said it may not be exciting but it is informative and gives me a good understanding why you do not get injured. I think I hurt my Semitendinosus at some point in the last half year so I am extra interested in injury reduction.

[@kayyylaaa___]

oh we already know this one is gonna be on repeat! i love having your videos on while i knit (currently trying socks for the first time ever). cant wait to see you run this season! and knowing you hit 73 MILES THIS WEEK?? thats so cool! look at you go :D

[@stevieborne2633]

Wow! Great video of your workouts this week. 73 miles is so impressive, especially given the snow and treadmill workouts.

[@crayolakhaki]

So inspiring Allie!! Love your videos ❤

[@Girllovestorun]

Hi Allie, I love seeing your training routine but especially the injury prevention/strength stuff as a runner who is very injury prone myself. I still do your hanging core routine you posted a while back on a regular basis. So hard but so good! Last year I swapped 30% of my training volume to cross training (I like the bike rather than the elliptical though) and I am seeing huge rewards from this in both my fitness and consistency. It gave me a lot of confidence to make this change seeing your approach to balancing running milage and cross training at the level you're at. Thank you! Good luck with the half!

[@allie_ostrander]

Yes, so glad you find it helpful! I really do think that cross training and lifting can be so beneficial for runners, especially those that are injury-prone. Also, if you haven't tried shockwave, I really would recommend!

[@HughHo]

Love the background music on this one, starting at 7:17! I had to look it up - the artist is OTE and the song is Keep Dancing the Whole Way. Thanks, Allie!

[@dorofork1040]

Very impressive, all the workouts you do. And I admire your core strength. Good luck going into the half marathon! 🎉

[@jacobwilliams2986]

Great video! All the insights into the strength and core work are very helpful! Strength, mobility and core progress are big goals of mine this year!

[@hopechristie07]

I just did the 3x2 miles yesterday with 16 total and I’m also going to run the half at Mesa! You’ll probably be 10 min in front of me, but maybe I will get to meet you in person! Good luck!!!

[@Dora-bmrwarrior]

Oh I like that pre-run mobility routine. I'm going to try it to see if I can get my cranky old bod feeling a bit happier before a training workout. From one sarcastic mind to another - keep it going! Love it. Great vlog, thank you!

[@Shelleysnail]

It’s a great idea, huh?

[@allie_ostrander]

Yeah it feels good! I don't like doing mobility, but working it into the routine in small doses is doable for me!

[@kevinmshea58]

Fun to see you fit your workouts into the weather complications. I agree TM is much easier when you change speed or incline every 5 minutes or so. Just a continuous easy run on there is torture.

[@karolina.321]

Heat suit training in 1 degree weather! love the vibes between you and Spencer - and I miss your podcast. PS. LOVE the extended length video. I dont mean to ask for extra work 🙂 but if you can so these I will always watch with joy

[@carijanssen5364]

Got me through most of my cold and snow induced treadmill run today! So excited for your half marathon!

[@kimcasey3119]

It would be awesome if you made a video where we could follow along with the stretching/mobility routine you do before running. Love your content Allie!

[@rafad473]

Wow... 73 miles. U r going to crush the half marathon... i learn so much from watching your videos..thank you 👍👍🙏

[@ritaotoole197]

Great video Allie ..love all the tips we can all implement into our own routine ..

[@chloeledieff1462]

I was looking forward to watching this video all day, treadmills are def a grind keep pushing sis

[@allie_ostrander]

yessss youtube is so needed to get through the treadmill! I will be uploading more entertainment soon ;)

[@kimcruz16]

Loved this video. Great motivation to keep pushing thru the cold winter days ❄️🏃🏽‍♀️🫶🏼

[@MillennialLifeAndFinances]

I wanna be like you when i grow up!! Seriously, you are such an inspiration. Your dedication to your training makes me want to push harder and get the workout done. I need to do some mobility work before my runs too. ::takes notes::

[@dorothykern8537]

can't wait to see how you do in your half marathon!! I'm doing an indoor track meet soon so im similarly hyped

[@MusclesandBooks]

Laughing at Ultra Treadmill Girl because that's EXACTLY how I run on the treadmill, LOOOOL! Putting in great work - you're going to kill the race!

[@justsomeboyprobablydressed9579]

Longer races, longer videos. Much appreciated! Good luck in your race!

[@JohnAnderson-km1fb]

Fun video! You definitely put in the hard work.

[@colinrrbrown]

Great video. So funny that our training schedule is pretty aligned. I’m also training for a half, and maintaining 73 miles a week. I virtually did the same long run, except mine was 17 with 3 x 2 mile. However, I learned a lot of good exercises that I should incorporate into my week.

[@Évelyne-b5q]

Good luck on the half marathon! I also want to do one, but I definitely need a lot of training😅. The most I have ever ran was 13km.

[@Natalie24357]

you are going to rock ittt

[@lakeleaf9]

YAY I love a longer video

[@suddenlypineapples9365]

Would love to see more videos like this in the future! Made my treadmill run fly by 🤍

[@emmm5552]

Heat training sounds lovely... I might have to find a way to incorporate it into my routine 😌

[@Shelleysnail]

Rest days ARE workout days. This was such a great video,the sarcastic outbursts helped a lot!

[@melissagrace3973]

I love knowing the paces even for your slow and easy. I know easy is another metric that is helpful because we all know what easy is, but if you think of it, both would be great.

[@allie_ostrander]

I usually show the paces in the strava screenshot at the end of each run! But if it isn't shown, you can see all the paces for my runs on Strava :)

[@trainwellracewell]

Congrats on a fantastic week of training!

[@gabem.2249]

Oiselle sponsorship for Georgie!!! His times are right up there👍🏼

[@thomasphilyaw8593]

Lets Go Allie!!!❤❤❤... and Spence lol. You're going to crush it Allie. Have faith in David's madness

[@BeckyBeckyE]

Loved this video 😀

[@judystobbe6472]

Excellent vlog Allie!! Agree on the TM feeling "easier" for tempo/threshold work. Do you feel you still get the same effect vs. doing it on flat roads or track? Also, what kind of incline do you use for the tempo/mile repeats on the TM?

[@alb.1911]

Tips while filming: If you reduce the background bokeh effect, the video will be more natural. When artificially introduced by the phone software is very bad looking for everyone that is familiar with photography. When is set to a low level, is some cases you don't notice that is done by software (only iPhone).

[@duanephinney300]

My God Spence's running form is becoming exactly like Allies!!😮

[@maddileblanc]

I absolutely LOVE your videos! :) Thanks for being so inspiring! Super curious to know what compression boots you use? :) Thanks!

[@SM4724_]

Awesome vid, can't wait for the next Every Step of the Way podcast

[@T1MB05L1C3]

ICE ICE BABY yea the roads out here suck too. Any workout harder than a LT1 I have to go indoors to do

[@allie_ostrander]

Yeah it's not safe to try to do speed on ice!

[@bcrruns1085]

My week doesn’t feel complete until I get my dose of“random 20:51 sarcastic outbursts”😉Great video!

[@IainThacker]

Had shockwave treatment for PF last year... grim! I've done 90-95 mins on the dreadmill a couple of times - our gym view is a wall. Can't imagine doing 3 hours even with a view. Treadmill sessions are definitely easier than slogging out a long ro easy run. We had a 30mph average with gusts over 60 yesterday so did my 90/30s on the 'mill and it flew by.

[@cannuckchick7522]

Love me some shockwave and also dry needling!

[@rachelfrenkil368]

Oiselle looks so good on you!

[@adamnichols3506]

Rest is important for recovery and muscle gain. You will do great on your half marathon!

[@GordHerrema-rs1rj]

Allie, great video! What do you think is your best distance to run at?

[@ucretsiztakipci6612]

How is your nerve after submandibular gland excision healing? Can you make a very detailed video about this? I'm gonna go do the submandibular gland excision but I am super afraid of it.

[@gdaubenspeck]

Looking forward to your half-marathon performance! Ya know, Antonio Vega PR'd at 2010 US Championships (1:01:54) off primarily treadmill training in icy Minnesota

[@brakerbraker829]

La Petite Oiselle et Le Narwal...looking as strong as ever!

[@artrun53]

Awesome!!! I love that brand too!

[@Shorty.186]

Definitely be careful when walking your dog. I slipped on some ice (covered in snow) a couple days ago and bruised my tailbone, which sucks because the weather is finally warming up again to run outside.

[@runbyron]

You are doing so well and it’s inspiring! What shoes will you be wearing for the half?

[@metrazol]

Great video. 3 hourt raw dog treadmill? Naw. My ortho mentioned shockwave for my Achilles and when he saw me blanch at the mention of pain he laughed and suggested something else.

[@kemoka3357]

Did you use any incline for the mile reps on the treadmill? It's always hard for me to know if I should be using incline when moving some workouts to the treadmill

[@mikestevenson1334]

Georgie just resting up, recovering - waiting to unleash his new mile PB! =D

[@shirleywoodford1977]

Georgie looks like a good training partner especially for the core exercises.

[@Xianthe_Zan-thee]

Great job!

[@PKHARDIN]

Time for a second treadmill in the apartment gym!

[@odb233]

Back in the day when I was in college (long time ago) we did stemwave therapy is that the same thing? Looks pretty similar

[@zixaz00]

Watching Allie run 5 min miles on the treadmill while I putter along at 15 min/mile on the treadmill 😂

[@Em41011]

hey guys!! sooo I need feedback on what to do to improve my items. I do track and cross country and here are my times of the season!! Also tell me if these times are good!! Id love to get feedback from Allie im in 8th grade btw, and this is my 2nd year of running (I started in 7th) 800: 2:48 (this was from last weekend and it was my first 800 this school year) mile: 6:29 (im hoping to get this down to 6:10. This was also my first mile of the school year, and my legs were dead from the 800. I also still had a lot of energy left) 1.9 mile (xc course): 13:39 1.75 mile (Xc course): 2 mile (Xc course): around 14:10 I forget honestly im running the 3000 meter this weekend! wish me luck

[@randylazer2894]

Very impressed! Your easy-easy 10 miler at an elevation about 3000 feet higher than my home in Las Vegas, was about the same pace as my best 10 miler, when I totally killed it, took about 2 minutes to get up off the ground, and needed to use both hands on the stair railing to make it up to my bedroom...for a couple of days!. You are so strong and have great biomechanics, which to share, I don't just say that to every woman! Usually the compliments I give are something like...."I am truly impressed by how much wine you drank tonight!" When you were taking Georgie for a walk, I thought....how does that wonderful little guy...run a mile under 4:50? It was so nice of Georgie to exhibit such great patience of almost letting you put the bowl of food down before he got to it! Your mention of taking a hot/warm bath was great. I would do that in the winter before long runs, and use Epsom salts. 12.1 miles on the treadmill at 3% grade at the elevation of Boulder at 8:33 pace...you have my respect for that. Sending you great wishes that you will have an absolutely awesome half!

[@adrunner9]

I share the same pain with the 1 treadmill in the apartment😂. Someone is always on it haha

[@jumping438]

Gotta move to South Florida for training

[@Hill-and-Harlow]

Go Allie!

[@erinallison9922]

When is the podcast coming back??

[@rpefitness]

Did a 1/2 Marathon on the concept 2 rower last week with no music or screens. An hour and a half looking at the monitor and wall with my thoughts......

[@Terrilyn_Austen]

Hey Allie what snow spikes do you werar? THanks for the videos!

[@allie_ostrander]

I don't know the brand because I've had them since high school lol. It's worn off of them!

[@Terrilyn_Austen]

@@allie_ostrander lol I have yak Trax but not totally happy with them

[@nenel74]

Excellent. How many hours de you give to your training weekly ? including, recovery, massage, stretching ? Is that more than 35hr per week ?

[@allie_ostrander]

I'd say it's about 20hr/week!

[@MK-tk8tb]

Looks like cold therapy on the way to the treadmill.

[@allie_ostrander]

honestly, it basically was lol

[@lakeleaf9]

are you guys still doing your podcast D: I miss it!

[@iterato1]

Do you typically trust treadmill distance and speed numbers? I discovered they can be wrong. Actually bought a measuring wheel to check! 😂

[@mattstegall]

Time is really more important than distance and most runners, if they’ve been at it for a while, have a pretty good feel for pace and watching their heart rate helps too, of course.

[@allie_ostrander]

I generally trust it, yes! The calibration of treadmills definitely varies, but I can usually feel when it's drastically off. Otherwise, it's probably a percentage point or two away from the correct distance :)

[@themarskitty]

Is your friend a councilor at teamprepusa in Colorado?

[@hannahandwadeaaron]

You can do it!

[@nocakewalk]

Sitting here with a sore throat and fever, dreaming of running 🤒☁🏃

[@MyfanwyCollins]

You are a delight! The person in your gym using the one community treadmill for 3.5 hours is not a delight!

[@wk633]

3hrs on the dreadmill? We need names!

[@carochan86]

73 miles in a week . Wow that's crazy. I'm just trying to build myself up to 15 a week .

[@LesDexia13]

14:09 - you kinda look like Dash Parr of The Incredibles

[@BusinessofGood]

Shockwave is the best. Just remember to breathe!!!

[@haileyreames5028]

Yk it’s a good one when it’s 20mins long!!!!

[@allie_ostrander]

Yes! Trying to make longer videos since so many people requested them!

[@proudvirginian]

😮 The dreadmill IS that bad!!

[@Shevock]

Doing great.

[@christophercasey7388]

Why do you always put AD after the date? So people don't think it's BC (or BCE)? 😅

[@allie_ostrander]

I did it in my first video as a joke, and now I'm committed to the bit lol

[@timothymohammed919]

how can we sponsor a new work out mat for allie???

[@allie_ostrander]

lol, I won’t buy a new one until it’s UNUSABLE

[@timothymohammed919]

@@allie_ostrander if that's the case..... who ever chewing on it.... needs to stop lol

[@megmikerodriguez6011]

"revelation---it might not be that bad." TM love is growing, Allie?! 😁 But the REAL question is, who were you guys rooting for...Buffalo, correct?!! 🏈🙌

[@Runningisfun2]

Is the clip of Georgie spinning in circles real?

[@allie_ostrander]

Yes, he does that before every meal 😂

[@LesDexia13]

"Georgie" is the secret identify of Whirly-Dog, and Allie is playing the clip at half speed and muting the awesome helicopter sound he normally makes.

[@VanessaBLap]

How hot does the bath have to be to count as heat training?