Taking on A Half Marathon || Final Workout & Race Prep
ฝัง
- เผยแพร่เมื่อ 4 ก.พ. 2025
- Try LMNT electrolytes: www.drinkLMNT.... for a free sample pack. In this video I do my final workout before racing my first ever half marathon. It's a mile and threshold pace workout with 400 and mile reps. It was so fun to get back on the track, and I'm excited to take on the half marathon soon! #AllieOstrander #HalfMarathonTraining
Oiselle Apparel: www.oiselle.com/ code Allie15 for 15% off!
MY COFFEE!! thetworoosters...
Transparent Labs Products: use code ALLIE for 10% off! athlete.transp...
Check out Shokz headphones: sdqk.shokz.com...
Chirp Rollers: 10% off with code OSTRANDER
get.aspr.app/S...
I use the COROS APEX 2 Pro and arm HR monitor.
Try COROS: glnk.io/4x8j9/...
My instagram:
/ allie_ostrander
Come on people, lets get her to 100k subscribers!!!
I would not mind that
Damn I wasn’t even subscribed thanks for the reminder
i remember a video of yours from a while ago when you were ripping 200s and were like "i want to look like im not working hard." and now youre here doing EXACTLY THAT. running fast and making it look easy. your progress has been insane! good luck at your race, i know youll do great!
I'm SO HAPPY with the progress of my speed in the last year!
Good luck in your half! You’re gonna crush it!
Once again Georgie steels the entire video in one 15 second appearance. Awaiting the results video to see if Allie has found a new distance to compete. It's possible this turns out to be a game changer.
I know, he's a star. And that's why he got sponsored!
Banger video Allie! You are going to CRUSH this Half Marathon! (Spencer you got a good haircut)
thank you! I am both nervous and excited! (he really did)
Love you Allie. You inspire me so much!
thank you! I am honored 😇
My slow runner brain was like 'woah increasing from a four minute rep all the way up to mile reps so fast is crazy' before remembering four minutes is most of a mile for Allie 😆Good luck in the half marathon!! You'll smash it
Your track workout vids are always a treat. I like the camera work, as low tech as it is, you do such a great job of editing it into very visually appealing videos. Good luck in your half!
thank you so muh!
Good luck on Saturday, Allie!! I’ll be out there racing too 🏃🏼♀️🏃🏼♀️
Hyped to see how your debut goes! The course is awesome.
You are so inspiring Allie!! You have helped me tremendously! I seriously don’t know what I would do without your videos! Keep up the hard work and good luck with your half marathon!!
Good luck on your debut! It’s so soon. Have fun! I’ll be doing the half as well.
Way to go Allie you look stronger every 6months..
Can’t believe I’ve been watching your channel for almost a year! You have helped me so much and it’s been amazing to see how much you have improved as a runner. I’m excited to see you crush this half marathon!
Amazing that you have been here for almost a year :) thank you so much for following along!
At Mesa you'll run 1:11:59 or faster. Then you'll train for and run CIM in December where you'll run 2:29:59 or faster. That will easily qualify you for both Boston 2027 and the Marathon Project in Chandler December 2026 (alternatively Chicago in October 2026). There you'll run 2:25:59 and qualify for the Olympic Marathon Trials. At the Trials you'll finish third and go to the 2028 Olympics in LA. Just saying.
Just curious: Do you feel weak sprinting on your high-fat, low carb diet?
@Averagebum21 Negative. Once completely fat-adapted, my fat oxidation rate matched that of my glucose oxidation rate. It took about 24 weeks for that to happen. My 5K to marathon times are now actually faster compared to when I was carb-adapted. Thx for asking.
@ , That’s amazing, becoming fat-adapted in 4 weeks!
@Averagebum21 The fat adaptation occurred within two to four weeks after removing carbs completely. It took about 24 weeks after the adaptation to increase my fat oxidation rate and to see performance gains burning ketones instead of glycogen (the storage form of glucose). I refer you to the studies low to no carb endurance athletes by Profs Tim Noakes, Stephen Phinney, and Jeff Volek.
@ 28 weeks is a long time for a competitive athlete to gamble with, man. I am slightly familiar with Prof Tim Noakes’ work on this.
What a beast of a session. Can’t wait to see you smash the half!! Best of luck Allie 🔥🔥🔥🔥
Cheering you on Alli!! Doesn’t matter about results and times, just love being along for your journey!
You’ve made so much progress! So proud of you and can’t wait to see how your race goes. Hugs to Georgie please!
Kind of surreal to see you training at my high school alma mater! That track has seen a lot of fast athletes. Good luck at your race!
Good luck! All that hard work is going to pay off. You’re going to crush it.
Strong workout Allie! Good luck in the half! I think you’re going to crush it! Spencer’s haircut is nice but Georgie stole the show with his dapper scarf!
Georgie always steals the show, but his new scarf gave him extra show-stealing abilities!
Good luck on your half, Allie! I'm sure you'll smash it!
Spencer is looking good!
Really nice video! Love watching your progress 🥰😍
Good luck Allie - enjoy the half marathon!
Since I don't know who is holding the camera....naturally I assume (and visualize) it is Georgie.
A safe assumption. He really is a jack of all trades.
Love the georgie scarf! ❤🎉
So excited!! You look amazing!
Good luck on your half marathon! I know you will be great!
You’re gonna crush the Half-marathon. Same to you Spencer!!
Let's f#$@ing go Allie! You're going to smash this half marathon!
Good luck Allie! Excited to hear about it!! Your going to do amazing!
Counting down the days... it's taking forever, BTW. Can't wait to watch you run a half marathon❤
Great video Allie! Enjoy half marathon!
Awwww Georgie! You guys are going to do so great at the half marathon! Have fun!
Great video! Love it.
I’ll be at Mesa running the full. Good luck on the half! It’s a nice route and should be better weather conditions then last year.
Absolutely love this video as always....yes Spencer looks good....😊
Awesome build up to the half marathon 🎉
I'm in Mesa, Arizona - good luck this weekend! It's going to be warm!
good luck w your race! I can't wait to see the vid after ! You're inspiring me! Even if I can't run in shorts in the cold lol
This is great guys your gonna do great it's your event
Spencer, you know we love a good haircut, and that’s a really good haircut. Props to your barber.
Very gracious acceptance of your Location choosing ban. The best to you this weekend!
Haha, sometimes I just have to accept my fate.
You both look really strong in your workouts - so impressed! Spence, WHERE are your gloves???🤣🤣 I also think Allie is the one who can handle running on a snowy track.
don't worry, Spence put his hand socks back on for the mile reps lol
"Wow, we've got a philosopher on our hands" 😜 Perfect.
Good luck in the half, Allie!
Nice to get home from setting PRs in 1 mile, 2 miles, and 5k and have something inspiring like this to watch while I recover. Hoping you kill it. 👍🏾
That is so awesome! Congrats on your PRs and thanks for watching!
You two are such beautiful and strong runners! Please give a huge thanks from me to your photographer!
My friend Sarah Carter filmed this! She crushed it 🎉
We are so excited to see you debut in the half marathon!! I can’t lie I can’t wait til it goes well and you get back to the track!!!!
I always am curious what other pros think about what other pros are doing. Not just oh they’re doing a good job or they’re fast but more in depth analysis.
What are your thoughts on all the 3k performances recently? Hiltz 8:32, houilihan 8:31 solo, Valby pro debut 8:34. What kind of training you think it took for all these ladies to run this. And what would think you could do with 6 weeks of prep for a 3k after this half?
Looking really smooth in that workout 👍
I can’t explain what it is, but I love your channel!!!!! My boyfriend makes fun of me because at this point every night he’s getting used to me just watching your TH-cam’s (lots to catch up on) 😂
I also love your humour and when you share vid clips of your snackies before workouts!
Cheering you on and rooting for you on your goals and aspirations! ❤🎉
So glad you enjoy my channel! I will keep sharing the jokes and the snackies ;)
Making those sub-70 repeats look like you're floating, Allie!
they felt so good!
You got this girl!
It's always a great feeling to know that I could match the tempo on one of your intervals. It's always humbling to know that I could only last maybe 200 meters at that pace though, and not too often or I'd collapse 😅
haha well 200's at 35 is not bad at all!
Good luck for the half, it's gonna be a good 'un, I just know it!
Lesgo Allie!
Laughing that the chapters for the video are from your last one - good luck at the half! YOu'll crush it! I totally bet you'll go sub-70!
Best of British luck, @AliieO!
Allie in a sports bra and shorts with the backdrop of lots of snow! Crazy girl. Good luck on the half marathon and enjoy the experience.
I agree!!! It’s craziness!! Complete craziness!!!! Good luck to both Allie and Spencer for the 1/2 marathon!!❤
Spence looking sharp w the trim
You are so powerful Allie.
Great workout-what was the temp outside that you could take off the layers?! Also, you may have to link to each apparel item to cut the guess work out ;) Hope to Cowbell Corner for you sometime with the Volee!
it was 40! And I definitely could do that if people were interested!
Spencer missed a sideburn with that haircut! 😂
2:27. I looked under the bed in November when I did my first 50 mile trail race. I found the monster. The monster was me.
hahaha sometimes you do find the monster unfortunately. We've all been there 😂
The first thing I noticed was snow on the field and you wearing shorts and a T-shirt. You go Alaska girl! You are really strong, and have done the mileage build with all kinds of really challenging mountain running with countless miles of fast intervals on the track at elevation.
This is just a guess, as with lower elevation and no major hills, and not running on snow and ice, for your race, you will likely start out feeling great, and you may be tempted to run faster the first few miles or even the first 10k then planned. Allie, you are a very, very intelligent runner, and can give assessment of other runners of the optimal strategy, which could be holding back just a little and saving things so you can really go fast the last 5k. That is for you and your incredible coach to assess of strategy, but my guess is
Also, I have great confidence that you won't get lost on this course, and run 14 miles for the 13.1 race!
Oh yes, the best advice I can give is ....don't start out at the pace that the 9 pounds of adorable Georgie runs! Allie O'mazing you are looking amazing. Have an awesome, awesome race!
Thanks for the advice! I definitely want to make sure to pace myself for the first half of the race--no Georgie pace allowed!
@@allie_ostrander You made me smile! I know you will have a great race!
"Oh it's the worse case scenario" 😂😂
Spencer has been doing a lot of workouts with you at your pace. How well is this working out for him? You are fast and most training is way below race pace but I was curious how that all balances out. BTW- you look ready. I am not sure if it is just when you recorded during the session but you did not look like you were feeling bad from that. You looked pleased.
I love the shirt at 6:56. Where is it from? 😍
it was a strava x tour de france femmes collab, but it was limited edition, so I don't think you can get it anymore, unfortunately!
Spencer looks great 🤣😂
great cut spencer
If ALLIE OR SPENCER POST im here
OMG Georgie heart-melt!
Is that shirt from Oiselle? I love orange! The first shirt u were wearing
yes! It's Oiselle and you can get 15% off with code Allie15 :)
Great content, as always! I have a quick question: My OKX wallet holds some USDT, and I have the seed phrase. (alarm fetch churn bridge exercise tape speak race clerk couch crater letter). How can I transfer them to Binance?
I have the same external hard drive
Really awesome final workout. I predict sub-5:20 pace for the half. You are going to rock this thing wide open!
so is Spencer under running workouts or are you overrunning them?
Look good, play good… haircut is on point
I'm always surprised how motivated people are to find the track. I hate workouts!
If this is your first half marathon what distance do you usually do?
Last year I focused on the 3000m steeplechase (on the track) and sub-ultra trails!
Im making shirts "If you dont look under the bed...you never know if there is a monster under there". lol
Georgie is proof that if you dream it, you can be it
Hey Allie I have a question! I have been learning how to sing and one of the biggest things in singing is proper breathing technique. Getting a full, deep belly breath is crucial to singing-- chest breathing is restrictive and causes strain. I realized through learning how to breathe properly for singing, using pelvic floor engagement, that I chest breathe when I run too. My question for you is this: how do you breathe when you run? Do you engage your pelvic floor to draw full breaths down to the bottom of your lungs, or do you breathe more shallowly? I just tried a run at a slightly slower pace testing pelvic floor breathing and it was hard to focus on doing it, but it seemed to help me keep my pace with less effort. Not sure if this is just placebo effect though. Thoughts?
Best of luck with your half!!! From one Allie to another, I totally believe in youu❤
Hi, runner and singer here :) diaphragm breathing is good for both singing and running because it maximizes your intake of oxygen. Most high level runners and singers do diaphragm breathing without thinking about it, but it's always good to practice!
@meredithcorda thanks for the reply! do you have any tips for learning how to do it more naturally? i had posture problems that caused me to habitually chest breathe for many years and now diaphragm breathing feels very unnatural. i fixed my posture but i'm trying to relearn how to breathe. are there any cues that helped you develop breathing properly? is it just something i have to keep practicing every day until it becomes subconscious? thanks again 🥰
@@Audifan8595 for sure! You can include belly breathing in your warm up routines for both running and singing. Before singing I like to place my hand on my stomach or both sides of my ribcage to feel them expand as I inhale. And then during running, especially during a harder effort when your breathing picks up, that would be a good time to cue yourself to inhale lower and wider! Good luck :))
@@meredithcorda thanks so much!! I'll definitely add that exercise to my warmups!
Hi! I'm not actually sure what I do, but I think I do get pretty deep breaths based on how much my chest cavity expands in videos!
Great Video. Good luck for next race from Germany ✌️
I do like Spencer’s haircut! He’s looking quite handsome 😊
I would wholeheartedly agree ;)
what was the 2nd mile rep time?!?!?
5:23!!
I have been following your journey through your sport and life and I am guessing you will choose not to address my question as it seems to be a sticky and alienating issue. Recently, Shelby Houlihan returned to racing after serving a four year ban. What are your thoughts, if any, on this reality?
Spicey workouts make Allie's clothes come off!! LOL
I did a 22 mile long run instead as my final big workout before the Half Marathon. Good luck on your debut and I might see you out there as I'll be shooting for a sub 1:12
see you out there, good luck!
Spencer with no hand socks and Allie with gloves???
He put the hand socks back on during the miles lol
This a genuine question. Why is spencer afraid of the half? Wants to win? The distance? The terrain? The weather? I dont know enough about their usual race preferences to know why the half is a concern?
It's a long distance to try to run fast for!
Al Gore Rhythm!
Count me in as subscriber! 🎉
I wish someone would clear the track I train on. I tried to shovel a path on my track and got about 300m before some young guys came and finished the last 100m for me.
props to you for shoveling most of it! That's hardcore 💪
how have you never run a half before? i thought you used to run halfs all the time and didn't you do full marathon?
Nope, I've always run track and trails and have done very few road races!
Just FYI you've added all of the chapter markers from your last vid, they don't relate to today's training. Good luck in Mesa!
This is a great FYI. Thank you, I fixed it!
your mile reps are faster than 17 minute 5k pace, but 17 minute 5k pace is a 68 minute half marathon. are you aiming for something that fast?
nevermind, i can't do math. i was thinking a half marathon is 5k x 4 but it's longer than that! oof.
Where is the half marathon
Mesa, Arizona on February 8th.
@ let’s goooo I’m going to it I’m so excited I’m injured so can’t run but I can’t wait to meet a bunch of people hopefully you if I can
I see 70 min or less on the horizon. Go get it.
If only there was a doggy Olympics as Georgie would for sure be a top contender!! But for now #GeorgieForPresident
as a straight Male... spencer you looking good....