I needed this video. I'm 62, but my mind still says I'm 19,when I was on a D1 track and cross country scholarship. I so often "overreach" in my running because it's just so hard to accept that, no matter how hard I train, I never get what I consider fast. When I overreach, I don't get injured, but my runs are sluggish, and my legs actually ache and burn at night. Still, as you know, we runners are always fighting a war with confidence, and it only takes a few days off or easy for us to feel like we're getting behind--not just the competition, but where we hoped to be. Now I plan to take a few rest days and hopefully come back fresh. Thanks, Allie.
so true! I often feel "behind" if I skip an optional double, so complete days off are hard! But I hope this video shows that rest and recovery are super necessary for absorbing and building fitness :)
Aw, I love seeing your parental support 😊 As a mom, I always worry a little when you talk about always trying to keep your heart rate up pretty high in doubles. I am a total SWAP believer and I know you're under the best guidance with David, I just hope you can leash your type A a little and go for Megan Zone 1 doubles a little more 😘 I'm also a mid-pack aging runner who has never hoped to be competitive though, and I'm impressed with your mental and physical strength and self-knowledge.
Your Parents are the cutest!! ❤ Well done on listening to your body and making changes based on what it needed, look after yourself. We're behind you ❤
Courtney Dauwalter talks about how she trains - it’s very intuitive and unstructured. And she consistently finishes far ahead of her female competitors. That is ultra racing however, and may not work the same for your distances. But wanted to suggest listening to your body and mind as be willing to adjust up or down in intensity accordingly could have some utility. Love your running regardless. The recovery week looks like what you needed.
yep, and she is incredible! I will say though, that the events she trains for are pretty different than what I'm doing. It's certainly necessary to be adaptable, but I need to have more specificity for the shorter races!
@@allie_ostrander I’ve loved following your running career and am a fan forever! Cheering for you all the way Allie. I love how much you share about the realities of a life in professional sports.
Re-watching as I’ve been fatigued lately and honestly just thought about this video the past week… slowing down all my runs and now I don’t feel like I’m breaking ❤
This was the exact reminder I needed today. I've been struggling with my own overreaching symptoms and this made me excited to relax and treat my body right and trust I'll get back to where I want to be. Thanks for sharing your journey and your tips with us, Allie!
I needed this video so badly, could not have been better timed! I am 10 weeks out from what I am hoping will be a huge half marathon PR, feeling frustrated and discouraged by having to take time off due to seriously angry ankles. Thank you so much for reminding me to listen to my body and focus on the importance of recovery. Can't wait to watch you at Worlds at the end of this month!
Love seeing your Mum and Dad on camera - they're so cute and funny. Thank you for being so open and honest with your training and the overreaching - I think most of us can relate, even at a non pro level. All the very best for your recovery and training Allie. xx
Georgie has a sibling?! =D I've definitely 'overcooked' it before and recovery took a longer than normal time (HRV stayed low), but I've learnt to dial it back when I see the data. Keep up the awesome work :D
i’m happy that you gave yourself the time and space to step back on your workouts! also absolutely laughing at your dad trying to figure out what the precipitation was. that’s been my life as an idahoan these past weeks!
Your folks are awesome! Taking a step-back to move forwards can see really counter-intuitive but info like this can really help a lot of us recognise when we need to - thank you! I've just turned 53, 2.5 years into running and 9 months into having a coach. One of our biggest learnings has been managing volume and intensity as I'm still a "new" runner and building the conditioning takes years. Just finishing off a half marathon training block, race 2 weeks today, and we've sustained the highest volume and intensity I've ever achieved and the fitness is begining to shine through - ran a half PB in Z2 a few weeks ago so race-day is going to be very exciting.
That intro is EXQUISITE-- perfectly written, fantastic hook, and amazing editing to reflect the words. ❤ thank you for putting so much effort into each video, physical, mental, and emotional. I appreciate you!
It’s so good to see you take this “down” time to recoup and feel fresh again. I get mom worry and love seeing you gather with Spencer and the family (and dogs of course)
Good advice you're giving to those who overtrain, as a lot of serious runners do (amateur and professional), often due to training for competitions. I have experienced overtaining several times. Now that I'm 63 and still running marathons I focus on maintaining fitness (strength, flexibiiity, and aerobic capacity) and being sure not to overtrain. My long runs prior to other marathons when I was younger were 20-22 miles, but now they are 14-16 max. And my most recent marathon in November 2023 felt great the whole way so I was glad i did not overtrain. Thanks for keeping us in the loop and you're doing great recovering from that overreaching!
So I just need another 45 years and then I will have it figured out! Haha, I'm just kidding, but it's great that you've found a style of training that makes you feel good!
Not only are you a great pro athlete; you are also so funny and charming. And your parents and Spencer (and , of course, Georgie) are also a great group of supporters. I admire you and thank you for everything!
Really appreciate you sharing this content! I'm currently recovering from a period of over training and poor nutrition as a result of my ED, it's been 2 weeks, so definitely going to implement some of this, thank you! 😊🙏
Way to go, Allie! Great work on staying healthy and strong. We all can learn to pay attention to over reaching and over training. So glad this turned out to be a functional over reaching.
Thanks for covering an underserved topic. Does anybody else feel that trepidation after a forced rest week coming back for that first threshold+ workout that you might still feel zonked and out of it?
I love your video I think this was super important to put this out. I am so guilty of pushing myself too hard overtraining and then starting to hate working out. I would just have to stop everything and it would really compromise the progress I made so I had a difficult time with consistency but if I can allow myself to rest & not feel guilty Like what you're doing or an active rest so to speak I can remain active and consistent and not lose gains, function, stamina, or comptomise my over all health. Thanx so much for posting. Btw Your parents are so cute. I love that you have them in the video I think it's great how supportive they are to you. I bet everyone wishes their parents were this cool
Yes! Overreaching is okay, but we have to be aware of when we start to overreach, so we can make adjustments, recover, and bounce back stronger from it!
great timing from you! I got over an IT band issue ~3mo. I was getting strong, and did a 10k and 5k race back to back on oldish shoes, and now I'm dealing with some rough shin splints. Time to rest and stretch
It can be really hard to feel not our healthiest as competitive athletes. It can feel really hard to have our wellness out of balance. But we will get strong again! ❤
It could be attributed to the hard work you put in at altitude recently. That’s an extra stressor the body has to adapt to and it isn’t an overnight adjustment
@@allie_ostrander Idaho politics suck, and I would not recommend having children there as MDs are fleeing the state at the moment, but it is a fun place to train and study (I was there for grad school)! If my son and I do not move back to Colorado, the Palouse (which spans across Northern Western Idaho and Northern Eastern Washington) is our second choice. Boise has become quite the hip place to be as well!
I guess there's two type of overtraining as 'aerobic overtraining' which is leading to anemic condition and central nerve system overtraining 'sprint overtraining' which could be challenging to treat on the short term.
WHERE ARE YOUR SHADES?!?!? Running in the bright sun without sunglasses seems crazy...Plus they can make you look cooler. lol Thanks Allie for your informative video !!!
This happens my xc season. This is my first xc season as a high schooler. I opened the season at a 17:58 it was all downhill from there. I was planning to run a 17:20ish and my times dropped all the way down to 19:21. Your legs and cardio feel like trash and it feels like you are out of shape even though u aren’t.
It is good you are mid way through and not near the end of worlds. The adjustment may still occur with you maintaining. I'm still sick since the time I got cold. My throat is sore and my left ear feels cold. Finishing antibiotics and get bloods next week. Just got to see how it goes. I think standing on one of those tables is not that safe. I've seen furniture like that collapse.
Great video Allie! You mentioned that you do 75-90 min of cross-training on your down week. That seems like a lot - does that include mobility/strength etc as well? Or is all of that cardio? Also, your parents are hilarious and seem awesome lol.
That's just cardio, and it's all relative to the person. For me, that isn't much and feels very light, but for someone who isn't used to cross training it could be too much.
So it's not just us mid-packers. Elites go through this too. Hope you recover quickly. Your Kjerag are really durable. You put 1809 miles on your last pair. 😂
Do you find some of the “high volume desire” comes from the ED mindset or is it purely from a performance point of view? How do you tell the difference?
I'd love to give you advice on how to NOT over-reach/over-train, but I still (at 59) haven't figured it out. Why can't our bodies live up to the expectations of our egos/goals. 😡
I’m no expert but it seems like you do a crazy amount of cross training - other runners I follow seem to run and recover where you run and then do like hours of cross training. Is it really helping your running or is it more of a psychological need to burn more calories/exercise more etc?
What other runners are you following, and what are their goals? AFAIK she is training to do sub-ultra trail this season, and most of the runners I follow who are in that space do an incredible amount of volume, including extensive cross-training with biking and skiing for several hours per day.
@kimaboe yes. And Allie is often substituting cross training workout volume for what training volume other runners would be doing via running. So comparing her cross training volume to another runner isn't an apples to apples comparison. But most importantly even if someone is extremely open with their ED, it isn't a good idea for anyone to offer unsolicited advice or comments about it. As well intentioned as the comment might be, it is unlikely to be well received or helpful.
@@tak-el-uc I mean, there's also the fact that she's working with some of the best coaches there is at the moment, and she's following their programming, pretty sure they are the ones deciding on how much crosstraining to do...
Running is a high impact sport so cross training can help prevent injury. Other elite runners do it too - check out Parker Valby - she probably does more cross training than Allie.
They both played sports in high school (dad: football, basketball, jumps and sprints in track; mom: cross country, basketball, track), but not in college.
You are a wonderful young woman. You could easily be my granddaughter. I wish I could help but you are so far off the mark. That doesn't mean you can't get back on real quickly. I suppose I should tell you that there is no such thing as a professional athlete in the running world. You overtrain, you appear to do everything you were supposed to do. It is my deepest and sincerest wish that we couldn't speak once on Facebook video 4 approximately 30 minutes. You are so very close to being on Olympic team but there's nobody else around you that has any idea. Anyway this thing will never come about. It would not solve all your problems it would just stop you from going down another incorrect alleyway. Work less hard. Take more days off. Train and live your life as you train. Keep smiling and just give it the best you got.
Good to find your comment here, I did point Allie to a comment you made on a previous video. I see a lot of similarities between your insights and those of Tony Holler. Been beating the drum towards several people to change their paradigm, but unfortunately they appear to remain stuck in the same mode. Spencer has already given up and their friend Ari Klau is in the process of burning himself out in Australia. It's unfortunate really. I hope Allie will change course. I see a lot of opportunity for improvement in her form with the potential to easily offset the lower volume and being more rested and healthy overall.
Believe it or not her form is quite good the power element is sorely lacking. It is also the overwork, the over analysis and and general misunderstanding of how much training you have to do to be one of the best in the world. Unfortunately this is an an American collegiate type problem. Ask her to give Kathy Butler a call. She's one of my past athletes from Canada and (Wisconsin) believe she's the head coach of team USA that has some current World Championships. I know exactly what I'm talking about and 30 minutes of conversation with not necessarily Alli but I think Spence would be the best option. Matter of fact the closest attitude to my own I believe is from what's his name rittenberg ratzenberger (Dathan Rittzenheim) in his training group. I believe he is going to be the next "big" coach in the USA. His approach is so similar to my own it's frightening. The big difference is the psychology. He may be missing some of the images in this thinking but not much - he's keeping that group together and it would be worth some consideration. Here in Canada, we are fortunate because we're not hounded by the media and feel the constant pressure of having to perform on demand. If Allie actually started listening to her body, she might be shocked at how refreshed and fast she could really run. One week to rest and recover is quite naiive. A wise Canadian Olympic coach (Douglas Clement) once told me, Peter you can get these Olympic athletes to do almost anything. The trick is to convince them to do less and still produce. Anyway I would love to talk to Spence or someone else who has tried and not succeeded. This may be a lost cause but it is fun and I'm retired and I don't give a crap. I no longer have to be in the politics of being appointed to teams. I do know that I could be helpful very quickly. Other familiar names might be Nathan Brannen (Michigan), Doug Consiglio (Arkansas), Paula Schnurr (never left Canada and still ran 4:03 prior to Atlanta Olympics), Matt Kerr (Arkansas). All of these individuals have been to the Olympics. There are quite a few others that would mean absolutely nothing to you. Look up my name on Facebook. That is an easy first connection. I do not have all the answers but I can certainly tell you what to avoid. If nothing else this young woman is gonna become an excellent advisor, coach, partner and confidant. Even in retirement, I am willing to help. This could be an awful lot of fun. @@bigbattenberg
@@petergrinbergs8416 Thanks for the quick and thorough reply. I agree with you, I have also commented on your channel(s). On form, would you not agree that Allie runs quite 'low'? Looks like a very efficient stride I guess but more a 'glider' than a 'gazelle'. You state "the power element is sorely lacking" which would agree with my observation - I would like to see a higher, more active, snappier form if that makes sense. I have mentioned Valby Parker on occasion as an example of an athlete who seems to understand (or has a coach who does) the minimalist training approach and proving it works. Distance running suffers greatly from the classic approach of overdoing it and has been for generations unfortunately, something that Tony Holler has also pointed out in many of his videos. I really hope Allie or Spencer will contact you. Take care.
Ohh I forgot to mention that Ben Flanagan (Michigan) is also one of the graduates from my group. Suspect both he and Kathy Butler would be the two best people to talk to about what I can do and what I cannot do. I am not your typical distance running coach. Why? I'm chuckling to myself because I have to warn you I am a big man and do not look like your prototypical distance running guru. I do have a video available of what I teach all these guys about their running movement. If either Spence or ally are interested that might be just as valuable. It is all about how I approach movement issues. Took twenty years to develop and it seems to work for most. @@bigbattenberg
Just watch the 1st 10 minutes of the coach you mentioned. Unfortunately, we are not similar at all. He's basically talking about coaching sprinters and these are individuals with primarily fast twitch muscle fiber. With business owners you're talking about fast and slow twitch or primarily slow twitch which presents an entirely different ball game. Let me know if you wanna read my unpublished book. That I could send out as well. Unfortunately I'm still writing the 20th chapter to this thing. Why? I decided to do that yesterday. Anyway none of that matters you would still get a gist of it and I wouldn't mind sharing that just because I'm old and I might die before it even gets to you. That was a joke by the way. Ask Spence if he actually wants to take a look at this thing or not. As you can tell I'm having way too much fun with all this and loving every second let me know what you like to do. I didn't even know that I had a page on TH-cam. I guess i do. I guess that's what it's called a page. I have attached an interview they did with me in track and field news straight four years ago. I guess I am more impressive then I realized. Hehe trackandfieldnews.com/track-coach/interview-with-peter-grinbergs/
It's relative to the runner. A 14 mile run at an easy pace was nothing to me when I had a higher training volume, and I'm no elite. So, it's individual.
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I needed this video. I'm 62, but my mind still says I'm 19,when I was on a D1 track and cross country scholarship. I so often "overreach" in my running because it's just so hard to accept that, no matter how hard I train, I never get what I consider fast. When I overreach, I don't get injured, but my runs are sluggish, and my legs actually ache and burn at night. Still, as you know, we runners are always fighting a war with confidence, and it only takes a few days off or easy for us to feel like we're getting behind--not just the competition, but where we hoped to be. Now I plan to take a few rest days and hopefully come back fresh. Thanks, Allie.
so true! I often feel "behind" if I skip an optional double, so complete days off are hard! But I hope this video shows that rest and recovery are super necessary for absorbing and building fitness :)
Aw, I love seeing your parental support 😊 As a mom, I always worry a little when you talk about always trying to keep your heart rate up pretty high in doubles. I am a total SWAP believer and I know you're under the best guidance with David, I just hope you can leash your type A a little and go for Megan Zone 1 doubles a little more 😘 I'm also a mid-pack aging runner who has never hoped to be competitive though, and I'm impressed with your mental and physical strength and self-knowledge.
Yes, the support from my parents and SWAP is amazing :)
Artistic moments, nuggets of wisdom, positive & fun vibes. . . so much to appreciate in this one.
😊
so glad you enjoyed it! :)
Your Parents are the cutest!! ❤ Well done on listening to your body and making changes based on what it needed, look after yourself. We're behind you ❤
they're amazing!
I think you’re so smart for taking care of yourself. Thanks for sharing what you’re up to and your parents are so fun! ❤❤❤
thank you for watching!
Holy cow I needed this video. Just finished up an indoor season that I definitely overdid😵💫
Oh yeah, when there are three seasons a year, it's so so easy to overdo it.
Me too
Courtney Dauwalter talks about how she trains - it’s very intuitive and unstructured. And she consistently finishes far ahead of her female competitors. That is ultra racing however, and may not work the same for your distances. But wanted to suggest listening to your body and mind as be willing to adjust up or down in intensity accordingly could have some utility. Love your running regardless. The recovery week looks like what you needed.
yep, and she is incredible! I will say though, that the events she trains for are pretty different than what I'm doing. It's certainly necessary to be adaptable, but I need to have more specificity for the shorter races!
@@allie_ostrander I’ve loved following your running career and am a fan forever! Cheering for you all the way Allie. I love how much you share about the realities of a life in professional sports.
Re-watching as I’ve been fatigued lately and honestly just thought about this video the past week… slowing down all my runs and now I don’t feel like I’m breaking ❤
This was the exact reminder I needed today. I've been struggling with my own overreaching symptoms and this made me excited to relax and treat my body right and trust I'll get back to where I want to be. Thanks for sharing your journey and your tips with us, Allie!
I needed this video so badly, could not have been better timed! I am 10 weeks out from what I am hoping will be a huge half marathon PR, feeling frustrated and discouraged by having to take time off due to seriously angry ankles. Thank you so much for reminding me to listen to my body and focus on the importance of recovery. Can't wait to watch you at Worlds at the end of this month!
Love seeing your Mum and Dad on camera - they're so cute and funny. Thank you for being so open and honest with your training and the overreaching - I think most of us can relate, even at a non pro level. All the very best for your recovery and training Allie. xx
I'm happy to be open about it. I know that it's an easy trap to fall into, so no reason to gatekeep the methods to get out ;)
Way to go, Allie O! Your parents are immeasurably proud! 🇺🇸
Always a good idea to take a little downtime now and then, for both a physical and mental refresh. You go, Allie!
Georgie has a sibling?! =D I've definitely 'overcooked' it before and recovery took a longer than normal time (HRV stayed low), but I've learnt to dial it back when I see the data. Keep up the awesome work :D
Yes! My mom adopted Georgie's brother, his name is Elvis :)
Your parents are so fun and so supportive! I loved meeting them in Richmond at the World Championships!
they are!
i’m happy that you gave yourself the time and space to step back on your workouts! also absolutely laughing at your dad trying to figure out what the precipitation was. that’s been my life as an idahoan these past weeks!
hahaha yes, we were all confused lol
Love to see it. It’s hard to overdo intentional recovery, and if it makes you feel good, do all the recovery things!
Your folks are awesome!
Taking a step-back to move forwards can see really counter-intuitive but info like this can really help a lot of us recognise when we need to - thank you!
I've just turned 53, 2.5 years into running and 9 months into having a coach. One of our biggest learnings has been managing volume and intensity as I'm still a "new" runner and building the conditioning takes years. Just finishing off a half marathon training block, race 2 weeks today, and we've sustained the highest volume and intensity I've ever achieved and the fitness is begining to shine through - ran a half PB in Z2 a few weeks ago so race-day is going to be very exciting.
wow, so happy for you that training is going so well under this coach! Good luck in you half!
@@allie_ostrander Thanks, Phily is great!
That intro is EXQUISITE-- perfectly written, fantastic hook, and amazing editing to reflect the words. ❤ thank you for putting so much effort into each video, physical, mental, and emotional. I appreciate you!
It’s so good to see you take this “down” time to recoup and feel fresh again. I get mom worry and love seeing you gather with Spencer and the family (and dogs of course)
So glad you’re prioritizing your health and recovering!!
Good advice you're giving to those who overtrain, as a lot of serious runners do (amateur and professional), often due to training for competitions. I have experienced overtaining several times. Now that I'm 63 and still running marathons I focus on maintaining fitness (strength, flexibiiity, and aerobic capacity) and being sure not to overtrain. My long runs prior to other marathons when I was younger were 20-22 miles, but now they are 14-16 max. And my most recent marathon in November 2023 felt great the whole way so I was glad i did not overtrain. Thanks for keeping us in the loop and you're doing great recovering from that overreaching!
So I just need another 45 years and then I will have it figured out! Haha, I'm just kidding, but it's great that you've found a style of training that makes you feel good!
Not only are you a great pro athlete; you are also so funny and charming. And your parents and Spencer (and , of course, Georgie) are also a great group of supporters. I admire you and thank you for everything!
That is amazing that you can recovery so quickly and put together a strong workout like that. Hoping this means good things for World Cross.
❤ The honesty keeps the journey humble.
Really appreciate you sharing this content! I'm currently recovering from a period of over training and poor nutrition as a result of my ED, it's been 2 weeks, so definitely going to implement some of this, thank you! 😊🙏
it's easy to overtrain and underfuel when you're listening to an ed voice, trust me I understand. I wish you the best in your recovery!
@@allie_ostrander Thank you so much! 🙌
I tore a groin muscle in 2019 due to overtraining but had no idea at the time that's what it was. thanks for sharing!
We come for the running content and stay for the dad commentary. What a gem of a human he (and your mom! both) are
Way to go, Allie! Great work on staying healthy and strong. We all can learn to pay attention to over reaching and over training. So glad this turned out to be a functional over reaching.
yep, it's a fine line between optimal training and overtraining, so we all have to be cognizant and make sure we don't cross it!
The trail you were on looks so awesome! Hope you recover soon Allie!
The trails in Boise are amazing!
This is totally correct as far as the benefits of super-easy aerobic work for reversing a stage of over-reaching anaerobically.
Thanks for covering an underserved topic. Does anybody else feel that trepidation after a forced rest week coming back for that first threshold+ workout that you might still feel zonked and out of it?
I was definitely nervous going into the workout, but I also knew that I had a big pace range and that I would be pretty fresh for it!
I love your video I think this was super important to put this out. I am so guilty of pushing myself too hard overtraining and then starting to hate working out. I would just have to stop everything and it would really compromise the progress I made so I had a difficult time with consistency but if I can allow myself to rest & not feel guilty Like what you're doing or an active rest so to speak I can remain active and consistent and not lose gains, function, stamina, or comptomise my over all health. Thanx so much for posting. Btw Your parents are so cute. I love that you have them in the video I think it's great how supportive they are to you. I bet everyone wishes their parents were this cool
Yes! Overreaching is okay, but we have to be aware of when we start to overreach, so we can make adjustments, recover, and bounce back stronger from it!
Great video Allie. I always enjoy when you go into such detail when discussing your training routines.
glad you enjoyed it!
great timing from you! I got over an IT band issue ~3mo. I was getting strong, and did a 10k and 5k race back to back on oldish shoes, and now I'm dealing with some rough shin splints.
Time to rest and stretch
ugh shin splints are the worst! I hope you have a speedy recovery :)
I love your dad's videography!!
You're going to be fine. We're behind you through thick and thin. Relax and lighten your load a little. You're going to be fine.
It can be really hard to feel not our healthiest as competitive athletes. It can feel really hard to have our wellness out of balance. But we will get strong again! ❤
i love this video! best one yet -- needed to be reminded of all of this
thank you!
hope you recover soon!!❤❤
Aw Allie I feel the exact same. Thanks for sharing 💜💙
Key is to reduce volume and be fresh when you go into a workout.
It could be attributed to the hard work you put in at altitude recently. That’s an extra stressor the body has to adapt to and it isn’t an overnight adjustment
I would agree.
That could have been part of it, but this started about a month before I went to altitude.
You’ve got the fun parents! Keep the faith girl!
yes I do!
That 3.5 tofu doesn't look half bad! Seems like the recovery week is giving you a lot. Hope you can feel like you're out of the overreaching stage.
they tofu was honestly really good haha
We need a video of your mom or dad training and eating and living like you for a day!!
such a good idea!
You are amazing! I learn so much from your videos! Thanks
so glad they are helpful to you!
I think we need some more videos with your dad filming
Good luck on recovery.
Great video. Thanks for sharing with us.
My son and I lived in Idaho for eight years! I was my healthiest runner when I was there so maybe spend more time there? Happy recovery!
I definitely want to! I love Boise so much.
@@allie_ostrander Idaho politics suck, and I would not recommend having children there as MDs are fleeing the state at the moment, but it is a fun place to train and study (I was there for grad school)! If my son and I do not move back to Colorado, the Palouse (which spans across Northern Western Idaho and Northern Eastern Washington) is our second choice. Boise has become quite the hip place to be as well!
I want to watch the Highlander moment when you absorb all your prior workout strength!!! ❤😂❤
coming sooooon! (I hope)
I needed this ❤
I guess there's two type of overtraining as 'aerobic overtraining' which is leading to anemic condition and central nerve system overtraining 'sprint overtraining' which could be challenging to treat on the short term.
great vid, my coach shares the same philosophy
Allie, how do you rate rebounder exercise? Good to see your mum has a good sense of humour as you have!
I haven't tried it, so hard to weigh in!
we need to see dad o in the open four he was just holding back in those 50 meters, 50s debut incoming the world isnt ready☝
I tried so hard to convince him to run an all-out 400, but he wasn't feeling it. Maybe next time...
WHERE ARE YOUR SHADES?!?!? Running in the bright sun without sunglasses seems crazy...Plus they can make you look cooler. lol Thanks Allie for your informative video !!!
haha I forgot to pack them!
Another important factor to prevent injury is definitely sleep!
true! I didn't mention that one because I always sleep so much haha
This happens my xc season. This is my first xc season as a high schooler. I opened the season at a 17:58 it was all downhill from there. I was planning to run a 17:20ish and my times dropped all the way down to 19:21. Your legs and cardio feel like trash and it feels like you are out of shape even though u aren’t.
It is good you are mid way through and not near the end of worlds.
The adjustment may still occur with you maintaining.
I'm still sick since the time I got cold. My throat is sore and my left ear feels cold. Finishing antibiotics and get bloods next week. Just got to see how it goes.
I think standing on one of those tables is not that safe. I've seen furniture like that collapse.
yes, I think we adjusted soon enough to still be at full fitness by Worlds!
I hope that you get well soon!
We need more dad cam!
Great video Allie! You mentioned that you do 75-90 min of cross-training on your down week. That seems like a lot - does that include mobility/strength etc as well? Or is all of that cardio? Also, your parents are hilarious and seem awesome lol.
That's just cardio, and it's all relative to the person. For me, that isn't much and feels very light, but for someone who isn't used to cross training it could be too much.
@@allie_ostrander thanks Allie. Hope the down week helps!
So it's not just us mid-packers. Elites go through this too. Hope you recover quickly. Your Kjerag are really durable. You put 1809 miles on your last pair. 😂
hahaha, yes I was in dire need of a new pair by the time those were replaced!
@@allie_ostrander lol
Do you find some of the “high volume desire” comes from the ED mindset or is it purely from a performance point of view? How do you tell the difference?
Take care Allie
Do you get regular blood tests to check things like iron and micronutrients?
Good luck get back quick!
I'd love to give you advice on how to NOT over-reach/over-train, but I still (at 59) haven't figured it out. Why can't our bodies live up to the expectations of our egos/goals. 😡
I was talking to a friend about this yesterday! I wish my body could handle what my mind can!
Exactly!!@@allie_ostrander
You have amazing parents!
I really do!
Your parents are so hilarious !
Awesome! Listen to your body...listen to your coach. Pretty mom...❤
Did the artist (mom) end up captuing the moment?
of course she did!
How do you know if it’s over-training or under-fueling/recovery?
for me it's intuition, bloodwork and regularity of the menstrual cycle are also good signs for fueling enough.
After doing 50hrs a month for 14 months (I'm now injured lol rip) I need to follow your advice
yes, it's so easy to get into a hole! You can get out of it though, I believe ;)
Your dad is adorable
But what does Coros training hub say?
Allie's Zone 1 = Dad's Zone 5. 🤣 You are the mini version of your Dad!
haha, yes we certainly have some of the same mannerisms!
I just overdid it too!!! 😅😅😅
it's tough not to sometimes!
Go Allieeeeee--win for the gays, 👑! 😭 ☺️
I’m no expert but it seems like you do a crazy amount of cross training - other runners I follow seem to run and recover where you run and then do like hours of cross training. Is it really helping your running or is it more of a psychological need to burn more calories/exercise more etc?
What other runners are you following, and what are their goals? AFAIK she is training to do sub-ultra trail this season, and most of the runners I follow who are in that space do an incredible amount of volume, including extensive cross-training with biking and skiing for several hours per day.
@kimaboe yes. And Allie is often substituting cross training workout volume for what training volume other runners would be doing via running. So comparing her cross training volume to another runner isn't an apples to apples comparison.
But most importantly even if someone is extremely open with their ED, it isn't a good idea for anyone to offer unsolicited advice or comments about it. As well intentioned as the comment might be, it is unlikely to be well received or helpful.
@@tak-el-uc I mean, there's also the fact that she's working with some of the best coaches there is at the moment, and she's following their programming, pretty sure they are the ones deciding on how much crosstraining to do...
Running is a high impact sport so cross training can help prevent injury. Other elite runners do it too - check out Parker Valby - she probably does more cross training than Allie.
I amjust amazed by the people offering well Intentioned advice. While she has a team-mate knows her better and how to have her ready to race.
Your mom: “can we pan to the tofu? Look at this nasty ass shit!!!”
hahaha she has some sass!
Question, are your parents elite athletes? Or former athletes?
Im also curious about this...
They both played sports in high school (dad: football, basketball, jumps and sprints in track; mom: cross country, basketball, track), but not in college.
1st comment tag plz
Your mom’s Gilmore Girls shirt 🥹😍
we got her that for Christmas a few years ago!
&your mom !!
I give tofu a 0-10 all the time.
haha, it can be really good if you prepare it correctly!
Stay home for a day or two, eat some bacon, lettuce, and tomato sandwiches and take naps.
You are a wonderful young woman. You could easily be my granddaughter. I wish I could help but you are so far off the mark. That doesn't mean you can't get back on real quickly. I suppose I should tell you that there is no such thing as a professional athlete in the running world. You overtrain, you appear to do everything you were supposed to do. It is my deepest and sincerest wish that we couldn't speak once on Facebook video 4 approximately 30 minutes. You are so very close to being on Olympic team but there's nobody else around you that has any idea. Anyway this thing will never come about. It would not solve all your problems it would just stop you from going down another incorrect alleyway. Work less hard. Take more days off. Train and live your life as you train. Keep smiling and just give it the best you got.
Good to find your comment here, I did point Allie to a comment you made on a previous video. I see a lot of similarities between your insights and those of Tony Holler. Been beating the drum towards several people to change their paradigm, but unfortunately they appear to remain stuck in the same mode. Spencer has already given up and their friend Ari Klau is in the process of burning himself out in Australia. It's unfortunate really. I hope Allie will change course. I see a lot of opportunity for improvement in her form with the potential to easily offset the lower volume and being more rested and healthy overall.
Believe it or not her form is quite good the power element is sorely lacking. It is also the overwork, the over analysis and and general misunderstanding of how much training you have to do to be one of the best in the world. Unfortunately this is an an American collegiate type problem. Ask her to give Kathy Butler a call. She's one of my past athletes from Canada and (Wisconsin) believe she's the head coach of team USA that has some current World Championships. I know exactly what I'm talking about and 30 minutes of conversation with not necessarily Alli but I think Spence would be the best option. Matter of fact the closest attitude to my own I believe is from what's his name rittenberg ratzenberger (Dathan Rittzenheim) in his training group. I believe he is going to be the next "big" coach in the USA. His approach is so similar to my own it's frightening. The big difference is the psychology. He may be missing some of the images in this thinking but not much - he's keeping that group together and it would be worth some consideration. Here in Canada, we are fortunate because we're not hounded by the media and feel the constant pressure of having to perform on demand. If Allie actually started listening to her body, she might be shocked at how refreshed and fast she could really run. One week to rest and recover is quite naiive. A wise Canadian Olympic coach (Douglas Clement) once told me, Peter you can get these Olympic athletes to do almost anything. The trick is to convince them to do less and still produce. Anyway I would love to talk to Spence or someone else who has tried and not succeeded. This may be a lost cause but it is fun and I'm retired and I don't give a crap. I no longer have to be in the politics of being appointed to teams. I do know that I could be helpful very quickly. Other familiar names might be Nathan Brannen (Michigan), Doug Consiglio (Arkansas), Paula Schnurr (never left Canada and still ran 4:03 prior to Atlanta Olympics), Matt Kerr (Arkansas). All of these individuals have been to the Olympics. There are quite a few others that would mean absolutely nothing to you. Look up my name on Facebook. That is an easy first connection. I do not have all the answers but I can certainly tell you what to avoid. If nothing else this young woman is gonna become an excellent advisor, coach, partner and confidant. Even in retirement, I am willing to help. This could be an awful lot of fun.
@@bigbattenberg
@@petergrinbergs8416 Thanks for the quick and thorough reply. I agree with you, I have also commented on your channel(s). On form, would you not agree that Allie runs quite 'low'? Looks like a very efficient stride I guess but more a 'glider' than a 'gazelle'. You state "the power element is sorely lacking" which would agree with my observation - I would like to see a higher, more active, snappier form if that makes sense.
I have mentioned Valby Parker on occasion as an example of an athlete who seems to understand (or has a coach who does) the minimalist training approach and proving it works. Distance running suffers greatly from the classic approach of overdoing it and has been for generations unfortunately, something that Tony Holler has also pointed out in many of his videos.
I really hope Allie or Spencer will contact you. Take care.
Ohh I forgot to mention that Ben Flanagan (Michigan) is also one of the graduates from my group. Suspect both he and Kathy Butler would be the two best people to talk to about what I can do and what I cannot do. I am not your typical distance running coach. Why? I'm chuckling to myself because I have to warn you I am a big man and do not look like your prototypical distance running guru. I do have a video available of what I teach all these guys about their running movement. If either Spence or ally are interested that might be just as valuable. It is all about how I approach movement issues. Took twenty years to develop and it seems to work for most. @@bigbattenberg
Just watch the 1st 10 minutes of the coach you mentioned. Unfortunately, we are not similar at all. He's basically talking about coaching sprinters and these are individuals with primarily fast twitch muscle fiber. With business owners you're talking about fast and slow twitch or primarily slow twitch which presents an entirely different ball game. Let me know if you wanna read my unpublished book. That I could send out as well. Unfortunately I'm still writing the 20th chapter to this thing. Why? I decided to do that yesterday. Anyway none of that matters you would still get a gist of it and I wouldn't mind sharing that just because I'm old and I might die before it even gets to you. That was a joke by the way. Ask Spence if he actually wants to take a look at this thing or not. As you can tell I'm having way too much fun with all this and loving every second let me know what you like to do. I didn't even know that I had a page on TH-cam. I guess i do. I guess that's what it's called a page.
I have attached an interview they did with me in track and field news straight four years ago. I guess I am more impressive then I realized. Hehe trackandfieldnews.com/track-coach/interview-with-peter-grinbergs/
I want invited u to Kenya january 2025! I want help u to build up u to get new level on ur running ..
Not wanting to be too critical, but you should learn to pronounce the shoe from the company that is sponsoring you 😜
As a Norwegian, I can tell you that Kilian himself can't pronounce Kjerag properly and he's lived here for like fifteen years. :p
haha thank you! I'm trying my best, I promise!
You ran more than a half marathon, and that's taking it easy??? 😏
It's relative to the runner. A 14 mile run at an easy pace was nothing to me when I had a higher training volume, and I'm no elite. So, it's individual.
haha, yes it's all relative, but that run left me feeling good and energized! I just kept my pace easy!
Your under eating