Raising The Ceiling || My New Coach & Training Updates || The Build ep. 4

Thanks LMNT for sponsoring this video. Try LMNT electrolytes: DrinkLMNT.com/ALLIE to get your free sample pack!
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
Transparent Labs Products: use code ALLIE for 10% off! athlete.transparentlabs.com/a...
My COROS watch and HR monitor: glnk.io/4x8j9/allie-ostrander (I use Apex 2 Pro)
Untapped Maple: untapped.cc
My instagram:
/ allie_ostrander
Knockaround Sunglasses:
www.knockaround.com
Code ALLIE20 for 20% off!

[@4FunAndFitness]

Those voiceovers are always so smooth & professional. Appreciate the well-balanced training tips/info so much. Give it up for one of MY new & amazing coaches, Allie O!

[@allie_ostrander]

hah yes Coach O, reporting for business

[@shesagift1]

Yay for Allie on SWAP!! Cannot wait to see more Roche workouts in action. Those long hill repeats look as brutal as they sound from the pod 😂 But seriously what a great pairing! Also love the Georgie footage ❤

[@allie_ostrander]

yes, he has had me do 3min hills in the past too, and those are SO TOUGH!

[@evangrip4618]

An Allie O notification right before I go out for my run? About to crush this now 😤 Very exciting about the new coach!

[@allie_ostrander]

*runs a 10k PR during an easy run*

[@christopherbrand5360]

SWAP!!! David and Megan are awesome :) You’ve really got everything going

[@allie_ostrander]

been loving their training and support so far!

[@clairegale5492]

Congrats on the new coach. Exiting you’ll be doing trails, cx, road, and track! All the things you love! I don’t know of any other runner so versatile! 💪

[@allie_ostrander]

stoked for next year!

[@LesDexia13]

1:47 - 5 whirlydogs in 2 seconds yields a 150rpm spin rate. Pretty impressive!

[@kevinmshea58]

That is a crazy dream. Another great day in the life video filled with fun information. Can’t wait to see how Richmond goes for you.

[@adamnichols3506]

Strong on those hills Allie!

[@peachxblue]

Wow, the pie is incredible!! Love your sweater, too!

[@terrencedoyle5513]

thanks for recommending transparent labs. been using it and love it.

[@mollyalexander8406]

Loved this video so much Allie!! I'm so excited for you and the upcoming year - I think you are the perfect person to excel at xc, roads, track & trails! Fitness is fitness and will translate to all those terrains. I really appreciate you explaining the findings from your lactate testing and how to improve your fitness based on those results - super interesting! Also, I admire you and Grayson Murphy so much. I love that you guys are prime examples that you can train and race on all different types of terrain and you don't have to be singled into one type. That's super inspirational & motivational to myself because I love to train and race all different types: road, trails, xc, and (rarely, but sometimes) track. There's not many people out there doing all types and it's refreshing to see you girls lead the way. I'm in FULL SUPPORT

[@DrProfX]

I totally enjoy your videos- you have such a calm demeanor and a very soothing voice, yet you do these crazy workouts-totally appreciate that dichotomy! Good luck with your new coach!! 👍

[@runningforviews]

So excited to hear about your new coach! I’ve listened to every Some Work All Play podcast episode and love David and Megan so much!

[@bigbattenberg]

Great to hear about your new coach. I found David's channel some time earlier and I STILL have to start his strength and mobility drills. Now I will make sure I start today! To quote Sam Sulek: "One day or day one."

[@karolina.321]

So I watched your video and got inspired to head to my 2minute hill for repeats. Even when you say 'these are so hard' you make it look so easy, i was BROKEN, but 'its fine' :). I'm really grateful for the motivation - thank you! And a new coach - so exciting!

[@rickbowker]

Hi Allie thanks for sharing your training I've been running 30 years but still excited to try new training ideas and your videos really motivate me to keep going!

[@JeffRElliott]

Love the Roches, very happy for you!

[@asaine]

The PIE looked amazing!

[@paddycunningham6834]

Again really enjoying the video Allie, good job on the hills 👍

[@allie_ostrander]

Glad you enjoyed!

[@albertmaule4791]

Awesome! I miss play'in frisbee with my dog. ('Mile Split' on its KZbin has, about 8 days ago, about high school distance star Olivia Williams story of some of her struggles. Anyways, I hope she will listen to your courageous story. Thanks for sharing your updates!

[@ValerEvE]

You are looking really well!

[@iKuuummi]

I can't throw a frisbee all that well either, Allie! It's the effort that matters, haha. Hope you had a lovely Thanksgiving!

[@Doktracy]

Running vicariously through your videos! Very injured and much older. You’re amazing and I love your training tips even though you’re on a whole different level.

[@CanCanHikes]

I was so excited to see you in the opening doing the same balance work I do, among other variations. My ankles can roll all day and feel just fine thanks to work like that.

[@allie_ostrander]

yes, I definitely want to work on ankle stability for trail racing!

[@ida.rose181]

My best running buddy uses David as a coach and loves him! great choice.

[@aliciafenner3098]

Allie I am super excited for you that you have a new coach and excited for your training :) Keep up the hard work!! Also, georgie is so adorable and I love your laugh its contagious :) much love

[@jacobhopkins2739]

As soon as Allie described the workout, I knew exactly who the coach was.

[@bcrruns1085]

Great video Allie! The dream reminded me of jumanji. Congrats on the new coach!

[@allie_ostrander]

thanks, excited to keep working with him!

[@darlingrunnerpt3342]

David Roche will be a great coach for you!! Very encouraging. And he has a cute dog too.

[@curtisCclarke]

Allie! Allie! Allie! Allie, I believe that nightmare of yours -- is telling you to return back to steeplechase racing sooner rather than later. Let's go Allie! Let's go!

[@pingli9778]

Agreed. come back to steeplechase and give Olympics a shot.

[@RyanJB00]

steeple szn!!

[@MR-wh5wp]

Agree! Her long smooth stride suits the road or track more than the trails

[@mafydatrain]

upppp

[@allie_ostrander]

foreshadowing...

[@sarahkromminga4101]

So strong!!

[@nathanperry4130]

Was hoping you’d say it was David! 🤗

[@jerryfoust3860]

I am so happy for how your life has leveled out since your excellent sponsorship

[@allie_ostrander]

It's been good!

[@sethmiller7925]

Great decision joining SWAP!! You seem like a natural fit there.

[@pminiger9278]

OMG ALLIE! That's such a crazy-awesome dream! That would be difficult climbing up bookshelves in Rollerblades! I can't stop laughing! Thank you for sharing! You're my favorite athlete!

[@allie_ostrander]

haha it was nearly impossible in my dream

[@JustMeMark]

0:47 so glade to hear I’m not the only one that has those types of dreams Hope you have good rest tonight

[@allie_ostrander]

haha yes they happen to the best of us

[@videos-gl2qq]

dang nice pie skills.

[@randylazer2894]

Thank you for sharing of your unusual racing dream. I had similar dreams prior to marathons; sometimes that I have run 10 miles, but....can't find my shoes, or the course goes through buildings and I'm running up and down stairs, or, I'm in the middle of a casino trying to find the race (I guess that comes from living in Vegas!). OMG, you cracked me up again with forcing breakfast upon Georgie! I don't believe I have ever seen a dog so incredibly joyful in the presence of food! Glad to hear you have an outstanding coach for basically all terrain that one can run on. You looked strong on the hills, and if that is 4:20 or 4:30 mile pace when adjusted for the grade, that is really impressive. I am just guessing that with your training that will increase the level of your lactate thresholds....that will get you under 15 minutes for the 5k, and, will give you great benefits for longer races, and long uphill stretches. However, what was really, really impressive was that pie! Oh good Lord! If you were to ever open a business, I think it would be named Allie's Mountain Running and Bakery! You have some serious talent in the kitchen! Tomorrow I am out for 4 miles, and can do intervals of quarters and halves, with a break after each one, so it is nice to be moving again. Keep running strong Allie!

[@allie_ostrander]

I would love to open a bakery or cafe someday, I think it would be so fun! Congrats on being up to 4 miles with intervals, your recovery seems to be going really well!

[@broccolirahb]

When you took off your outer layer at 45 degrees, I was like, yep, forever an Alaskan 😆👏🏼

[@fishflake1209]

Your dreams remind me of footage from the Cinque Mulini cross-country race in Italy, where the runners have to run through the pump house of the town’s old mill.

[@allie_ostrander]

that sounds so cool!

[@jpd4376]

HAPPY TUESDAY! WOoHoo! I figured listening to one of the recent SWAP podcasts that you were the anonymous runner David was referencing! Awesome to hear, now try and get a guest spot on the podcast 😄

[@allie_ostrander]

I would LOVE to go on the podcast!

[@thomasphilyaw8593]

I won't even go there with your dream. Just let me know what you take before bedtime so I can try some. Congrats on your new coach. Sounds like he already knows how your body is working and what to do to go the next level!!!

[@allie_ostrander]

haha Beam Dream..50% off right now ;) shopbeam.com//allieostrander

[@magnus9165]

You are looking and doing good Allie. Your eating plan is working it appears to me. Hang tough.

[@RunningOtaku]

Congratulations on the new coach! I’d guess that your biggest talent is in sub-ultra trail running. It would be interesting to see you go full send training in that event- move to the mountains, train with a couple of others, etc.

[@allie_ostrander]

It would be cool to do that at some point, but right now I really like keeping speed in the legs e.g. road and track workouts!

[@restlesssouls1149]

Congratulations on coach Roche! You can only get better in every aspect of your career. You make the best breakfast combos I've seen! How in the world does Georgie spin around so fast?? My goodness

[@allie_ostrander]

haha I put the Georgie spins on 2x speed, but he does go pretty fast!

[@anng2004]

Love SWAP, so excited to see worlds collide here!

[@runningrosa]

Allie! I can’t wait to see more workout vids! Btw, what kind of watch do you have and what happened to your last watch?

[@allie_ostrander]

I use Coros Apex 2 Pro now. I got a deal with Coros, so I switched, and I like it a lot!

[@zaneclone]

Nice you've got a coach who will take you to some "dirty" places... Often that which we dislike can be of most benefit !! Exciting times ahead Allie... :)

[@allie_ostrander]

Exactly!

[@angelaeckhardt7729]

Allie I love your videos! I know you’ve been trying out some longer trail races this year. I’ve just finished hiking the Otters trail in South Africa, but it’s also a trail race once a year - it’s 42km with over 2400 m of elevation gain. maybe it’s something you’d like to enter?!

[@bronconv]

Great choice for a coaching! I’ve heard David and Megan talk training in the past on several podcasts. They really really know their stuff. Both the physical and mental side of running. Just curious, do they come as a team? Or is it David who’s just your coach? They have a lot of pro and amateur athletes doing really well.

[@allie_ostrander]

yes, they are so knowledgable! I mainly work with David, but I'm sure he confers with/gets input from Megan.

[@trainwellracewell]

One of my favorite new things is putting a citrus salt LMNT in a Coconut LeCroix sparkling water

[@allie_ostrander]

Wow that sounds amazing!

[@fiveafterseven]

WOOHOO!! 🎉

[@TRONMAGNUM2099]

Paris 2024! Keep it up.

[@T1MB05L1C3]

0:40 honestly sounds like a race i'd do

[@MNP208]

That pie looks delicious! So funny seeing Georgie drag a leash 3x his body length. 😂

[@allie_ostrander]

everything Georgie does is simultaneously funny and adorable

[@snooples]

dang belize wedding sounds gorgeous was the running beautiful if not consistent down there? im sooo curious to kno wht events triggered all the diff elements in ur dream haha v hyped for activation (and maybe hanging core? 👀) vid be proud of ur parallel parking! today i almost backed into my friend when they wanted to take a picture in my rear camera and then i backed into an actual car in the parking lot not twenty minutes later😭 also the way u said who needs to breathe right its fine got me for some rsn that was some excellent delivery

[@allie_ostrander]

I honestly wish I knew what events triggered that dream. To me it seems completely random haha. And yes, activation soon! Then hanging core a little less soon... I am sorry to hear about your parallel parking woes. I hope your car is okay..

[@snooples]

@@allie_ostrander no worries! it was just a ltitle bump, defo will be more careful in the future tho

[@Guyinhisvan]

I made that same pie and it was so difficult

[@allie_ostrander]

tasty, but took SO LONG

[@littlerunner4505]

SWAP collecting more fantastic athletes - totally not surprised! 😂 They know their shit so you're in good hands!

[@runningggonfaith]

literally the second i saw “new coach” my mind went SWAP

[@tak-el-uc]

Allie is a loose cannon with the frisbee. 😮

[@allie_ostrander]

I know..trying to get better, but it's hard!

[@metrazol]

I'm glad I'm not the only one who has dreams like this, but mine usually include doing dishes.

[@allie_ostrander]

lol the dishes may very well have been one of the obstacles in that race

[@zquark1]

Pie looks great! Like your videos a lot. One suggestion: Keep the text on screen longer so it may be read completely. Trying to absorb the video, voice-over, and text simultaneously. Can't, so am having to rewind several times during the videos in order to read through the text. Thanks!🙂

[@allie_ostrander]

Thanks for the tip! Also..thanks for being so invested that you rewind to read the text, I appreciate that so much!

[@thegreatalyssa]

The dream that says to run a sub-9 3,000 meters before the national XC CH!

[@user-du3mc1qb8b]

Hi Allie, is it the Kjerag that you usually train in and how do you like it? Would you consider doing a shoe review sometime?

[@allie_ostrander]

Yes, I wear the Kjerag for trail runs and hill workouts. I really like it; very light and responsive with great tread and enough support to run a 50k in it without getting foot pain.

[@ellensilva3122]

It IS Gilmore Girls season!!!

[@allie_ostrander]

so cozy for the fall!

[@mikestevenson1334]

Georgie spins - I can't tell if the footage is 2x or if Georgie is just that quick! :D

[@allie_ostrander]

it's in 2x! He is quick, but not that quick haha

[@staciawarwick2499]

My guess was that it would be David Roche! He's been fanboying your IG for a bit 😅

[@allie_ostrander]

hahaha well now I fanboy his and Megan's podcast!

[@pegahkhosravi-kamrani5630]

What’s your morning oatmeal recipe?? Looks awesome

[@allie_ostrander]

1/2c oats, 1 chopped apple, 2 spoonfuls of PB2, 1/2 scoop of Transparent Labs Vanilla Vegan Protein, cinnamon, salt, water. Topped with maple syrup, granola, and PB!!

[@WarriorGurl23]

HUZZAHHH!!!

[@peachxblue]

Ohh yes re: sore core ~ 8:00 First time I did megaformer pilates, I woke up the next morning, and my neurons told my body to get out of bed but my abs physically would not let me 😭 I had to roll out of bed lmao

[@allie_ostrander]

hahaha that's crazy! now I want to try megaformer pilates!

[@sharonb537]

Working out three times a day, making multiple meals and a homemade pumpkin pie - whoah. You got nrg girl.

[@allie_ostrander]

working out gives me so many endorphins that I'm energetic all day!

[@user-qj4sc8hl5z]

The dream sounds like European CX but without the mud

[@allie_ostrander]

haha European XC is built different..

[@jeanfitzgerald7692]

How could you have time to go to the grocery store when all you do is work out? Probally to sore to walk.Lazy is not a word associated with you.I'm super psyched for your trail running.I always believed it was your strength since your MT.marathon races.❤

[@lauramicklicholinger3034]

I also have dreams where I show up to a race but it’s in buildings or through the mall or like Legends of the Hidden Temple 😂

[@allie_ostrander]

glad I'm not the only one haha

[@BLACKSPACE0900]

That steeple chase dream reminds me a bit of Harry Potter

[@allie_ostrander]

haha true!

[@Kansas_Murph]

Olympic 10k?

[@shangrila73eldorado]

Damn, Klau didn't even get a mention

[@allie_ostrander]

Ari and I are still really good friends, he just doesn't have as much knowledge about training for trails. He's so busy with his own training, racing, and content, that we agreed it was probably best for me to go with David.

[@shangrila73eldorado]

The Klau era has come to an end. I am *verklempt* Nonetheless, you must carry on, sister! Carry our freak flag with honor!@@allie_ostrander

[@mikehannigan6653]

Love your perspective on your journey. I am a XC coach of a small team near Mt. Adam’s. I would love to have you down to run with my team. Free housing, food and many amazing trails.

[@allie_ostrander]

maybe sometime if I can find a race in that area!

[@mikehannigan6653]

I’m the race director for the Backyard 1/2 Marathon. It’s a trail run in White Salmon. This year it’ll be June 15th. Check out ultrasignup… I need to update the race for the upcoming year

[@cber5077]

How much training alone do you do vs training with others. Like why are you doing hill repeats by yourself?

[@allie_ostrander]

I do my workouts alone, but probably 90% of my easy runs with people. That's because I have different target races (and coach) than the people I run with, so our workouts aren't the same.

[@Itsfalcon9]

Allie , that dream sounds like it was written by ai 🤖😂😅

[@allie_ostrander]

haha no just my brain when it's left without supervision

[@infovidasupps8640]

Great video And I’m not even a runner lol Swimmer and biker So it just shows your appeal to all sorts of people Thank you!!

[@allie_ostrander]

no, thank you! I'm so glad that you can find some appeal in my videos. And props to you for being a swimmer and biker...those are such tough sports!

[@sarahhendrickson9795]

I eat overnight oats everyday for lunch and people at work think I’m so weird. #oatseveryday

[@allie_ostrander]

they are literally so good. and versatile!

[@jacquelinejuana34]

Hi Allie, I wanted to kindly ask for some help and encouragement. I’m coming off of a really great collegiate career, but I’m really struggling to navigate elite running post-college. I do have a new team, and Coach, but it’s been hard to train alone most days when I’m used to being bussed around with my team. I’ve also had some health challenges and a car crash this fall and just feeling really down about having a “down” season that I didn’t feel as fit as usual ❤ I don’t want to give up but am struggling to keep hope when my training hasn’t been as consistent, and I’m not performing as well as I had been last 2 years

[@allie_ostrander]

Hi, I'm really sorry that things have been hard. Your struggles are valid, and it's so impressive that you have stuck with running through it all. My best advice would be to give yourself time and grace to readjust to a new routine. Everything was set up for you in college to be successful athletically. Now, you have to create that structure for yourself, and that's hard to do. I think the most important thing you can do is find consistency, because that is the key to success in running. So start staying on a consistent training schedule, even if it's less than what you did in college, and stick with that until you feel comfortable before trying to do any more. Pushing yourself too hard from the start will lead to you being overworked/overwhelmed, so build up super slowly in this new lifestyle!

[@jacquelinejuana34]

@@allie_ostrander thank you so much this advice is super helpful!! 🫶🏼🫶🏼🫶🏼

[@squareplatepapi]

Quit playing Mario kart before bed 😂😂😂😂 just kidding!

[@allie_ostrander]

haha I guess that dream was basically human Mario cart..

[@BaileyCroffordMusic]

First

[@jimmiecrain486]

I want to buy her some clean clothes!! 😂

[@allie_ostrander]

feel free lol

[@mafydatrain]

who needs to breathe anyway

[@allie_ostrander]

exactly.