World Finals Prep || injury scare, final workout, & reframing setbacks || 1MORE Fit Open earbuds S50

[@erwinveenhoven]

Looks like you finished the races and I won't post spoilers. But hope you enjoyed running in the Italian mountains!

[@magnus9165]

You are looking healthy Allie. Stay strong. Be You.

[@elizabethelliot6913]

Georgie spins always make me smile.

[@janetmckenzie146]

Hi Allie-i’m not a runner but I find your videos very inspiring. For example, when you talk about accepting the imperfections in your training & how easy it is to imagine other runners are training better. I think that an important message is to challenge yourself but not beyond reason. Take some recovery time when you need it. It’s also interesting to see how you prepare for each race-how your workout priorities change over time. I have a complicated relationship with running, probably due to the fact that I never trained with anyone-I just ran. I would head out to my local high school track and do laps, or sprints, or the occasional hurdle. There is something so satisfying in that exhausted, breathless feeling after a good run. Plus, my endorphins must kick in fast because after about 5 minutes I feel so amazingly good. My nemesis is shin splints. I don’t know what I am doing to get them, or how to prevent them. Anyways, enough about me. Have a great two days of racing-I can’t wait to hear about them!

[@allie_ostrander]

I'm glad you find my videos inspiring! I agree with you that the feeling of exhaustion and elation that comes from a good run cannot be beat! Shin splints are tough...I would recommend rolling the soles of your feet and your calves as well as doing heel walks, toe raises, and eccentric calf raises :)

[@lex.afc9535]

GOOD LUCK!!!!!!!

[@JM-sq3ic]

Best of luck tomorrow!

[@raquelbrown1759]

Okay but can we talk about how freaking gains you are getting right now?!!! You look so strong!! I'm still recovering from a knee surgery and am finally able to do baby gym workouts. I can't wait to be able to lunge and squat with a bar. I hope you have a good race and enjoy it!!!

[@zaneclone]

Top tip for lace issues... once tied- grab the "excess" above the knot and stuff it all inside the shoe- on the outer side- between the tongue and the shoe... They'll never work loose again !

[@allie_ostrander]

thanks! I'll definitely use this, especially in trail races!

[@wordmunger]

Woot! Just checked out the prologue results! Fantastic race! Can't wait to see the recap! Good luck in the final!

[@allie_ostrander]

Thank you! Exciting to make a video about this whole experience!!

[@RonanRuns]

Good luck at Worlds!

[@GJuu-jd3vv]

Yes! Invincible!!!

[@gdogrun]

Good luck at Worlds. You got this.

[@MyFatAdaptedLife]

It's not the original Chemmy; but it will do. Oh, to be young again: your hill repeats are faster than my mile pace. Heck, your easy pace is faster than my 5K pace. 😣

[@allie_ostrander]

haha you're getting into the comparison trap here! it's you vs. you. Be YOUR best!

[@agenthoini]

Well im young and her hill repeats are still faster than my mile pb (although to be fair my own hill repeats might also be 😂)

[@Itsfalcon9]

I love these videos. Also holy smokes you seems like a superb chef I believe Spencer now.

[@mikestevenson1334]

That dinner looked really yummy! Georgie spinning within the first 30 seconds made me laugh :D

[@allie_ostrander]

Georgie does his spins for every meal! It's so cute.

[@trainwellracewell]

A stout morning of training!

[@ER-xl6cs]

I love your videos and I always like to hear your reflections. Your voice/naration is very good! Also, I love to see your training routines in the gym along with your running and cooking. So you could say I am a fan!

[@allie_ostrander]

So glad you enjoy it all! I really like making VoiceOver videos :)

[@bloodyfluffybunny7411]

heck yeah allie looking great take it easy but not to easy but stay injury free at all costs looking forward to see you do that competition im sure you wil do great greets from the netherlands

[@Philippadrinkstea]

Loving how slick the editing has got on these ❤ good luck today!!

[@allie_ostrander]

aw editing compliments are the best :)

[@paddycunningham6834]

Good work Allie

[@ashtonswinford1910]

Are you a SWAP athlete now? Your training resembles Megan and David Roche’s work. I love them! Good luck at Worlds! You’re inspiring!

[@matthewwells5026]

I noticed that too!

[@allie_ostrander]

maybeeee an announcement soon :)

[@scottmulloy7401]

Congrats on the 7th place in the Women's Prologue on 10/19. Smoking. Good luck in the Main Race.

[@allie_ostrander]

appreciate it!

[@leniolesch896]

Wow, your lift is awesome.

[@joanneleyva4942]

Your left shoe lace was untied when you were doing threshold 2 miler. I was so worried you might trip and fall. Whew. I bet you get lots of encouraging call outs when you're running around Green Lake!

[@allie_ostrander]

I know! I said that during the video haha. I noticed during the rep, but I only had half a mile to go, so I didn't want to stop.

[@jonahinthewild]

Mad respect for these triple workout days and congrats on getting 7th in the Golden Trail prologue- that's huge!

[@allie_ostrander]

Thank you!!

[@restlesssouls1149]

Best of luck tomorrow Allie.

[@randylazer2894]

I know you will have an amazing experience, and I hope that everything will be feeling really good when you are running. You look strong and smooth, and hill intervals around 6:20 pace, that's solid. You have great core strength, and I am guessing that a quarter will bounce off of your abs! So Queen of all oatmeal, and now Mandarin chicken and stir fry......I hope you have two really great runs. Be healthy, and run strong Allie O!

[@allie_ostrander]

Thank you so much! I am super grateful for this experience for sure!

[@sierakelley4705]

I am not a runner I am an archer and your talk about having to modify your training and it not being ideal really hit home. Currently working on building back my training volume after some major form changes, and my physical training that got pushed back due to some small injuries from this past season. 🏹❤

[@johnnelson5929]

Yay Allie! Just got up early this morning to watch the GTWS Finals Stream! Congrats on the 7th in the Prologue and 19th in the Final!!! Seemed a tough course; I'm sure if you do the GTWS races next year you'll only improve! I hope you had lots of fun and enjoyed what looked like a gnarly course! My family and I were cheering you on!

[@Shari997]

You are a great example for me❤

[@allie_ostrander]

so happy to hear that!

[@tblan42]

Glad you're healthy! I came down with what is probably peroneal tendonitis. Got an MRI scheduled for Monday. I'm just glad it doesn't appear to be a joint issue. Gotta get used to the bike for the next month or two 😑

[@allie_ostrander]

I have had perineal tendonitis before! So painful :( I hope it heals quickly for you!

[@wk633]

air fry squash sounds great- going to have to try that.

[@allie_ostrander]

super good!

[@martynaagneta6720]

Also have controlling issues. I perfectly understand that not every single run needs to be perfect and yet I do push myself to put as near as max into every single workout I do. And then I get burnouts. Horrible story of being too much into self-control.

[@annt7384]

I had a notsofun experience this week where I accepted the fact that things were awkward but didn’t feel the need to react to it. I could own my feelings without being overpowered by them. Felt a lot better….. eventually.

[@allie_ostrander]

glad you were able to accept and eventually feel better :)

[@rachelsorensen]

Do you try running on grass or dirt trail when you're having an injury scare? I find the concrete and asphalt surfaces exacerbates injury more than soft surfaces

[@Shevock]

Water is good for you. You've got this.

[@allie_ostrander]

this is true haha

[@drwatsonpe]

"Don't let perfect get in the way of good enough"...

[@ebluz]

Your talent and potential are undeniable, the dedication to your daily regimen of fitness, core strength, and use of cross-training is off the charts impressive, your willingness to share everything about your journey, good and bad, is inspirational... if there's one glitch in your approach, my (very unofficial and unqualified) thought is it could be a trend of jumping into an overly aggressive race schedule (unfamiliar environments and race distances, not enough space between competitive events, etc) when you get healthy.

[@louettakeene3573]

You mentioned resorting to the elliptical when you were slowed by injury. You're probably aware of Parker Valby who recently won the Nuttycombe race, course record. clobbered Tuohy, etc. I understand she does a significant amount of her work on the elliptical, only running maybe three times a week. So it would seem from her results (NCAA 5K champion outdoors last Spring) that the elliptical can produce real results and might not be just a standby while injured. Good job on the glute exercises.

[@tracypilaske2969]

Aah yes, being a runner and out in shorts when everyone else is dressed like it's winter. 🤣🤣

[@daveconvoy5793]

Glad you got your coffee pot sorted. I can’t imagine how much you missed your old one😳

[@allie_ostrander]

Chemmy (the old chemex) is missed, but a replacement was necessary.

[@laurencharltonn]

Do you have any opinions on adding carbs to protein? I see contradicting views everywhere and confused whether protein alone is fine or you need carbs too?

[@jacquelinejuana34]

Looking HEALTHY and STRONG ❤️ Thanks for the training inspo… I’m transitioning from D1 collegiate to post college elite training 🫶🏼 mostly reframing my mind

[@allie_ostrander]

reframing the mind is the hardest thing..but you got this :)

[@bcrruns1085]

Well done Allie! I hope you have a great worlds experience and don’t forget to enjoy it!

[@coffeeprincess25]

Wow, those headphones look awesome!! I went on vacation to a tropical island and even in an AC gym, my apple headphones were falling out of my ears due to sweat haha.

[@allie_ostrander]

Yes I have the same problem! I have broken sooo many headphones by sweating on them too much haha

[@arturohull14161]

I'm also type A.

[@raquelbrown1759]

lol the one sip of water to show you're drinking water...but still goals

[@aliciafenner3098]

Hey Allie, Your videos have always been so inspiring and you help me out a lot with my struggles that I am dealing with on a daily basis thank you :) Good Luck with doing both races you will do awesome and can't wait to hear how you do :) Injuries do really suck, but I am proud of you that you recognize that nobody's training is perfect I still have to remind myself that every day but you are doing great keep up the hard work!!!

[@allie_ostrander]

Nobody's training or life are perfect..it's just easy to convince ourselves other people have it better. In reality, it doesn't matter. The only thing in our control is our own training and well-being.

[@aliciafenner3098]

yeah so very true such a wise and true statement :) keep being your authentic self :) @@allie_ostrander

[@ellaronci2703]

as someone who feels like shes constantly dealing with random little injuries i feel you, thank you so much for sharing it really makes me feel so much better. also whats your favorite flavor of LMNT? i want to try it

[@allie_ostrander]

yes you are not alone! It's so so frustrating, but I always try to remind myself to just focus on what I can control. And my favorite flavor is probably citrus, but I love raspberry too!

[@ellaronci2703]

@@allie_ostrander thank you 💖💖

[@snooples]

oof i see the snapping has not come along (its ok me neither), also love the random cut of singing (starships?) in the car glad to hear tht u overcame the taper and got seventh in the prologue!!! cant believe ur gonna have to run another race tmw but u got this

[@allie_ostrander]

can confirm that the next race was harder haha

[@karolina.321]

Just realized I have to get up at 3:45am (EST, Toronto, Canada) to catch tomorrow's race 😭😢 Im sending you so much calm strong energy. I don't even know if that does anything but I'm doing it! Good luck, were with you, and well catch you on the flip side 🙂

[@allie_ostrander]

thank you for the calm strong energy!

[@topicdel]

Great first day at the finals Allie! Rooting for you tomorrow! Are you still being coached by Ari, or self-coaching right now?

[@allie_ostrander]

Ari is helping, but I've also brought another coach onboard! I'll talk about that more in video soon :)

[@topicdel]

Awesome!

[@alexischapdelaine9476]

Allie you certainly work hard at your training i happy to hear your hip feels better i'm sure that can be frustrating. Do a lot of runners tend to get injuries from the sport often. When your running splits and training out side do people notice you out there in the public from your you tube channel page? Good luck on your races coming up rooting for you.

[@allie_ostrander]

Running-related injuries are super common, yes. It's unfortunately a part of the sport :( and yes, I get recognized sometimes!

[@carmenblahey394]

I hope that your having fun at your World Finals this weekend. Hopefully you're also seeing some good results :)

[@keepingfit982]

Hope you get more subscribers keep being yourself which comes across well in your videos. Thanks.

[@allie_ostrander]

I hope so too haha

[@mrrob6730]

When & how often do you poop?

[@ethank886]

Hey Allie ! Where can I send some fan mail ? I’m a huge fan

[@robertstokes9034]

Hey Al, Are you keeping a certain RPM and/or wattage for your rides? I am starting to do more cycling for endurance on long runs and was told to concentrate on watts/kilo body weight with a 90 RPM cadence. Thoughts? 🤔

[@allie_ostrander]

I don't focus on Watts..I pay more attention to HR and RPE. I try to keep my HR within 10bpm of the same effort on a run (e.g. easy run HR is 140-150, so I would want my easy bike HR to be 130-150; threshold run HR is 170, so I want my bike threshold HR to be 160, etc). I also pay attention to RPE, because sometimes I just cannot get my HR up on the bike, but as long as the effort is there I think that counts for something haha. Also, I usually keep RPM around 90! The only exception is when I stand I like to turn the resistance up and lower RPMs to about 60.

[@robertstokes9034]

@@allie_ostrander thank you for the quick turnaround. How can I repay your coaching wisdom? 🤔😂

[@MrPaulSF]

😁👍👍👍

[@Keeper3035]

You use a chemex but don’t grind your beans? Is that legal?

[@allie_ostrander]

I ordered a coffee grinder before I even saw this comment ;)

[@sarahdore7884]

You do the Mini too? Do you do Wordle? Hope you have an amazing experience at Worlds! Enjoy the ride 💜💜 Awww Georgie is so cute 🥰

[@allie_ostrander]

We do all of the NYT games! Connections is my fave...

[@sarahdore7884]

@@allie_ostrander I hadn’t noticed Connections till you said something! Thanks, it’s really fun 🤩

[@kevinmshea58]

Big day of exercise and cooking while Spencer is watching fights. 😂😂😂

[@allie_ostrander]

It was my workout day and his off day 🤷‍♀️ he earned the rest throughout his training all week

[@kevinmshea58]

Lol, just kidding. Have been watching his workouts and he is looking great.

[@timothymyszak1163]

Training should be fluid...Adjust when needed.

[@allie_ostrander]

exactly.

[@lesliebattle6151]

your shoes untied

[@allie_ostrander]

I'm aware haha

[@esgee3829]

seattle's a$$ tasting water doesn't make it easy to drink. ok, that's not precise enough. it tastes like chlorine. like drinking pool water. and i'm not a very picky water drinker but it tastes terrible. probably (and thankfully) one of the worst parts about the area