Mic'd Up for a Tempo Run || Threshold & Race Pace Workout

I wore a microphone for this workout so you could hear my unfiltered thoughts...not that you don't always hear my unfiltered thoughts, but ya know. I did a 30 minute LT2 run followed by 4 x 3min reps at ~10k XC race pace. LT2 is lactate threshold, so the level just below when my body starts producing lactate faster than it can be removed. I was really trying to focus on staying in that pace range/effort zone because it is NOT beneficial to go faster. Today I actually think I did a good job of that, so HUGE success! Also, the 3min reps felt really good; I was just cruising and it was SO FUN. With a 2 mile warm-up and 0.5 mile cool-down, this ended up being 11.5 miles total which is my longest run since June! #LactateThreshold #AllieOstrander #theathletespecial
00:00-02:02 intro and breakfast
02:02-03:16 warm-up
03:16-07:53 workout
07:53-08:32 post workout run down and TACOS
Knockaround Sunglasses:
www.knockaround.com
Code ALLIE15 for 15% off!
Beam Products:
glnk.io/3285/allie-ostrander
Code ALLIE15 for 15% off!!
Protein Cookie Butter
www.proteincookiebutter.com/
Code: ALLIE10
Ari's Beats:
Patreon: patreon.com/archmdz
Spotify: open.spotify.com/artist/6M6VX...
Apple Music: / archimedes

[@steveflor9942]

Trying to figure how you make going so fast look so easy.... Perfect lean foward withOUT bending at the waist.. Never bring knees up very high. Wonderful hip extension and heel lift. You are inspiring!!! What a cute doggie 😄

[@micahcolston9567]

Great content as always and the new recording setup is dope! Admire the hell outta the grind!

[@lionheart4552]

Great running form Allie. I like the way you maintain posture even In the face of fatigue. That's something I definitely need to work on.

[@jaymcillece9807]

I am getting back into running/racing after getting sick and taking 10+ years off (POTS Dysautonomia) and your videos are very motivating. Keep it up! ✊

[@GuitarTraveller]

Nice film making, Allie... very engaging... great framing of the running, sound quality and mixing, even the food images were artistic. And what a cute pup!

[@stevendorsey4882]

Great workout, Allie O! You inspire me to keep me running, though not nearly as fast as you do or I used to. But, hey, when you're in your 60s, like me, you just gotta keep movin'. Thanks for the inspiration. Your running along that path at that pace makes me wonder if the people you're flying by can appreciate that they're watching a worldclass athlete train right in front of them.

[@allie_ostrander]

I just hope I'm able to run in my 60's! props to you for keeping moving

[@matthewmcnaught9883]

Love the micd up! Keep up the great videos!

[@chrisgriffin1665]

Great work Allie!! Looking smooth!!

[@EmilyJM12]

You are honestly just amazing. Keep it up! 💪👌

[@daveconvoy5793]

Super vid Allie. Great editing 😊

[@wordmunger]

Always cool to see you running Greenlake in my hometown! Makes me miss it; it's where I got my start running. Solid workout -- you make 5:10 pace look like an easy cruise!

[@allie_ostrander]

Greenlake is AWESOME!

[@tatotherunner4388]

Strong work! Impressive!💪

[@fredhoy6697]

I'm a confirmed lifelong non-runner. Walking for distance is my thing. However I love your videos for their energy and engagement. Keep it up.

[@ThatRunningGuy]

Cracking session and vlog 👊

[@chibisakura5371]

What a solid workout! I like the music choices for this vid and the mic was a cool thing to try out. I'm not sure what your schedule is like, but I think there's a USATF race in January that qualifies for World Cross in Bathurst Australia in February, you should totally look into it! It could be a fun opportunity.

[@sylpascale7673]

Allie, you look really smooth running ~5:40 pace, I would bet most people would not guess you are going that fast. Glad to see your training going well. best regards.

[@allie_ostrander]

I feel really smooth at that pace which I think is a good indication that it is truly my LT2

[@bcrruns1085]

I busted a gut on the “Sweet juice” line. Great video!

[@jwoodard29]

Impressive and strong workout! By the way, people who like black coffee don't have a complex, they ARE superior. Georgie seems to know this and that is why he was so jazzed.

[@allie_ostrander]

haha see this is exactly what I meant...

[@sasquatchrosefarts]

@@allie_ostrander I noticed in one of your. Videos that you have laterally displaced lumbar vertebrae. If you roll it back to one or two short maintenance runs a week , focusing on just stride drills and technique......and aggressively start popping and grinding your spinal column, you will find gears you never thought you had. Yes, it will take a year or two to fix. But you will.never hit your potential until you fix it. Also, plan your next 20 years as an athlete. What's a one or two year detour to focus on aggressive skeletal alignment? And yes, it will hurt, and as you bust apart the calcifications in your spin, it may cause things like diarrhea, vomiting, and headache. Ask me how I know about it?

[@edwardleecaliforniausa]

Hi Allie happy Thursday afternoon and happy vlogmas day and happy December and happy winter season and this was amazing video I enjoy your channel because you are amazing Supporter

[@gcklo]

Your running form is so good! Wish I can run like you

[@markmartin2313]

Great workout! Glad to see you are doing well. Your running path is chaotic. Our community painted footprints on the path to teach users to know which side of the path to walk, run and bike on.

[@allie_ostrander]

It's chaotic because I'm weaving around people...I wish that I could just run in a straight line on the correct side of the path!

[@timothydean9407]

Great video Allie! Could you do a video explaining how you warm up for a 5K race or steeplechase race? As a hobby running I always wondered how you guys got ready for these all out efforts. Best!

[@sebastiantellez1807]

I use this same exact system with my runners and it has worked wonders. I usually have my group finish with some short hills or quick strides at the end. That 3min pace is CV and it does wonders. Best of luck.

[@xanderhelms644]

I love your channel keep it up

[@allie_ostrander]

thank yo so much :')

[@TRONMAGNUM2099]

Excellent running! Are you thinking about competing this indoor season? You look like you could smash your PB in the 5K.

[@cber5077]

Nice camera work, and good workout. Gotta love the people walking 4 across on the path 😂

[@allie_ostrander]

haha yes, I have them to thank for the extra challenge ;)

[@jp05598]

Your lower body is so fkn strong and looks really really on point!

[@restlesssouls1149]

Allie, you are soooo ready to start competing again. Hoping that you decide to this season. Very Impressive vid. You can fully appreciate the coffee beans by drinking it black. I luv, liv, luv Georgie

[@brucehobbs1734]

You just glide across the ground. Doesn’t even look like your trying. Great job young lady.

[@restlesssouls1149]

Luv, luv, Georgie! I thought he was an airplane propeller spinning away. I was dizzy but laughing

[@Viktoria-7]

I confess, I watched Georgie’s dance of happiness when fed, more then once. Just the cutest.

[@allie_ostrander]

haha he really is adorable! And his love for food is unmatched.

[@ryanbeck5604]

I audibly laughed out loud on the "sweet juice" at the beginning.

[@tonyyoung3381]

Nice squeeze-down on the pacing

[@uras1]

New mic was a nice touch, surprised Spencer didnt try to take it over from you 😅

[@amelian6041]

Idk if I'm just imagining it, but I feel like your form looks a lot smoother than before. Or maybe you are just running more relaxed. Nice workout!

[@allie_ostrander]

I think I was just more relaxed, but thank you!

[@Shevock]

Fast! Great form.

[@martinrussell2512]

Allie, you make me so happy when you run fast...

[@allie_ostrander]

I make me happy too lol

[@Brent.Hammer]

“I just always thought people that liked black coffee were like lying and trying to have a superiority complex.” 🤣 ❤️🙌 You’re a real one, Allie! Hilarious too of course. 😀

[@allie_ostrander]

I mean, it still might be true...

[@Brent.Hammer]

@@allie_ostrander 💯

[@hubiejim]

take care and stay safe

[@gmas4756]

My favorite vid so far 💨💨💨

[@allie_ostrander]

yay! glad you liked it!

[@allyson--]

🎤 🗣 gooo Allie!

[@thomasphilyaw8593]

Awesome "serious" face during your 3 minute reps and all I could think about while watching you from the back was Marty from Madagascar. You look really strong and healthy... now I want 🌮

[@allie_ostrander]

I just watched Madagascar last week, and I consider this the highest compliment.

[@MagerialPage]

I'm going to attempt to quit coffee over the winter break. 🙃 maybe I should try black coffee just once before then.

[@randylazer2894]

That has to be the smoothest and easiest running around 5:40 pace for anybody whose last name is not Kipchoge! I thought.....how does she run so easy at 5:40 per mile, and do that thing.....oh, what is it called....breathe! My goodness, you could have probably juggled three balls and texted your friends for how relaxed you were! I think my LT2 threshold allows me to comfortably take in all of the grocery bags from my car to the kitchen, which usually is one trip with the risk of breakage and injury! You looked excellent running 5:10-5:20. With the cutting edge training schedule that you have, in a few months 5:10-5:20 pace for 6 miles might be doable. Your workouts inspire me to take time away from watching videos of people who run, and actually.....run!

[@allie_ostrander]

Wow, thank you for the gas! And I'm glad the workouts inspire you!

[@randylazer2894]

@@allie_ostrander Thank you for sharing your videos, as when I see you running so smooth and fast, that does serve as inspiration for me, particularly as I am trying to build back. Although I have run 25 marathons, I had 8 heart surgeries, (I might hold a world record... for running a marathon 3 months after a massive heart attack, being dead (that was an experience!), and having open heart surgery. I survived as my long distance running created collateral circulation. Then, a medication damaged my heart, and I went from long runs of 12-20 miles in the mountains of Red Rock Canyon (so scenic...if you and Spencer are ever in Las Vegas, do let me know, great trails, and hills at a bit of elevation...up to around 5000 feet), to my longest run being about 6 miles, and significantly slower. When I see you and Spencer, running so smoothly, and with strength, it reminds me of where I was (albeit never, ever as fast as you guys!).... when I felt I could run forever, and of where I would like to be again. I am trying to get the heart a bit stronger and go for marathon 26. Allie O.....Even if you couldn't break 30 minutes for a 5k, your videos would be fun, because you are a very fun and nice lady! It is great for you to take the time and share of your running and your life, as that serves to inspire many to be better, while you motivate me to get back all that I am able. Thank you! 💖

[@user-sx5qd1vr4g]

Allie, well done - eat well ))

[@StephanieLuff]

I also do the “okay I’m going to start” four times thing 😅

[@allie_ostrander]

it's required before every workout

[@coco_bold]

Go Allie, you rock. your videos are motivating and fun. Keep them coming. What are the next goals? After watching your video, i think i'm going to find me some Tacos to eat.

[@kenpfaff5451]

When you were making the taco I thought it was a commerical

[@ianbarnett6027]

Can you give me an indication what % of max heart rate that the LT2 zone falls into.. Great video again. Always look forward to watching them. Thanks.

[@allie_ostrander]

According to my estimated max HR, it's about 80-85%, but that does vary a little bit day to day.

[@fabs21]

I ❤️ Allie O

[@hahafalseflag5090]

With this type of training you'll be an olympic champion.. Don't stop just keep training like a champion..

[@johndecker7881]

Only if she gets her real drug cycle correct. FRAUD .

[@hahafalseflag5090]

@@johndecker7881 that's mean

[@settlers33]

OMG Georgie😄

[@mmiller6116]

Was Spencer riding a bike? Great Workout!

[@allie_ostrander]

Yep, Spence was on the bike!

[@snooples]

'so maybe if i can talk i can say a few wise tidbits :))' _very next line_ : boo doop deep daa doo do ling bap boop also georgie spinning around and around like ten times for food is 🥺

[@allie_ostrander]

I feel like you just understand my humor.

[@bigboy9842]

😍😍

[@shangrila73eldorado]

I bet if you run a 3k right now you'd pop a good one. You just look strong. But I don't know if you're on that 4:40 pace yet. Do you guys purposely capture the spitting scenes?

[@BobBob-uv9fq]

R u aiming for Olympic s?

[@Wings_nut]

Many benefits of coffee for the endurance athlete.

[@allie_ostrander]

true that!

[@Wings_nut]

@@allie_ostrander Have you considered either the half or full marathon?

[@jumpyball]

Not gonna lie I looked away for a sec at the end of the workout and I thought a chipotle ad came on

[@allie_ostrander]

A couple people have said this and honestly I'm taking it as a compliment.

[@jeanfitzgerald5252]

When do you compete again??

[@ARTWV]

Do you still get that natural high after a run?

[@allie_ostrander]

of course!

[@ARTWV]

@@allie_ostrander hell yeah, it’s a happy buzz lol

[@9MRSG]

Mic up videos are much better

[@BobBob-uv9fq]

Any chance of video ,,,easy healthy food ,,,just stuff like scrambled eggs etc or anything that’s fairly easyish

[@allie_ostrander]

Maybe!

[@GrahamLancaster-bj5sk]

Please drop the recovery from 3mins too 60secs after the L2 threshold . Your rec after the 3mins should be around 30/60 sec max for any 10km session. Not sure of your fitness at the moment but after the L2 run your heart rate should drop very quickly and its at that point you should start your 10km reps.

[@orangew3988]

So, I don't run, but do you ever think, that with all the distances you do for training, you could actually use that effort to travel. Idk what your mileage is per week but the imagine where you could get to in only a few weeks. I live in the UK, I feel like you could run across half the country in a fortnight and not feel it.

[@allie_ostrander]

I have thought about this, but it would be logistically difficult with having to pay for a lot of hotels or having someone drive alongside me the whole time. Also, at this point in my career, my training is pretty focused, so I wouldn't want to modify any of my workouts to fit a travel schedule.

[@pianosign]

yeah i don't think georgie was excited for breakfast, probably didn't even finish the whole bowl

[@allie_ostrander]

yeah he hates food. basically have to force feed the boy

[@Sirmellowman]

is this greenlake?

[@Sirmellowman]

it is! you live near me

[@VictoriaDeRose]

I’m Australian, and I like to pretend that the times she gives are per KM instead of Mile. Makes me feel fast 😅

[@allie_ostrander]

haha I approve!

[@noelle_eames]

What is LT 2? Lactate Threshold 2?

[@allie_ostrander]

Yes, so LT1 is the lowest intensity at which there is a sustained increase in blood lactate levels above resting levels. LT2 is more of the traditional lactate threshold: the intensity at which the body produces lactate at a rate faster than it can eliminate it, so it starts to build-up. LT2 training is just below that threshold, so you can practice buffering lactate as it is produced, but you don't have the build-up.

[@noelle_eames]

@@allie_ostrander thank you! ❤️ That's so cool!

[@Plucky466]

She’s so pretty I want to be as good as her 😢😢😢

[@rightrightrightuhhuhuhhuh6516]

Allie, it's so weird I was engaged to a woman who was a track star with a full ride to the U Dub in the 90's. We used to run around Greenlake every day! She had an eating disorder and many of the same injuries and insane pressure you experience. She had an unforgiving coach at UW who rode her and rode her and she got into single digits of body fat percentage and was bulimic and It culminated with her blowing her ride in her junior year when she snapped her achilles at the start of a meet thanks to undernutrition, lack of sleep, overtraining and stress. When it was clear she wasn't going to be competitive soon after, she was ejected from the program. She was and is the most dedicated athlete I've ever met and has the best heart. You have a lot in common. You'll be happy to know she lives a happy life now running marathons and is a track coach at a high school and has a bunch of kids. Try and take it easy, Allie... Track is just not worth it even when you reach the top all you become is a name and a number in some record book and that's fine but its not a career it's a serious undertaking yeah but very very few people all at the olympic level barely eek out a living running under miniscule sponsorships with absurd requirements (I worked inside Nike for years in Beaverton and I know this first hand). Being successful in life means not being happy with what you want but being happy with what you have. And you have so much! And look at that smile! I miss running Greenlake!

[@allie_ostrander]

Thank you for sharing this story about the dangers of unforgiving and harsh coaches who only care about immediate success and results. It's terrible that she went through that, but I'm so glad she is doing well now. Also, Greenlake is the best!

[@rightrightrightuhhuhuhhuh6516]

@@allie_ostrander There really should be an official Greenlake Race!

[@rightrightrightuhhuhuhhuh6516]

@@allie_ostrander Stay positive AllieO!