10k Training at Altitude is HARD || World Championships Prep
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- čas přidán 6. 06. 2024
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In this video, I show my first workout of the altitude training camp. This was a high intensity 10k training session, and it certainly challenged me. I am preparing for the world cross country championships, so it's important that I build up mental toughness as well as aerobic fitness. David did an incredible job of teaching me how to stay positive when things get hard. Onward and upward! #AllieOstrander #SWAP #TransparentLabs #10kTraining
00:00-01:00 intro, coffee, breakfast
01:00-03:14 workout deets & warm-up
03:14-05:09 WORKOUT sets 1-3
05:09-07:23 WORKOUT set 4
07:23-08:46 LAST SET
08:46-09:28 post-workout thoughts
09:28-10:21 lift & lunch
10:21-11:14 walk, cross train, sauna, outro
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Coach David seems like a great fit for you, golden retriever energy and positivity!
David is the gayest runner I’ve seen since Nico Young 🤣🤣🤣
SUCH golden retriever energy, and a completely positive vibe!
@@ezekielanderson9055 why what happens with nico young
Thanks for taking us along on your altitude camp. Please thank David and his wife for letting you film so we can get the whole experience.
of course! We are so thankful to them and their hospitality.
Coach David is going to lovingly beat you over the head with positivity for this entire camp, and I am here for it.
haha yes that's such a good description.
The level of happy vibes is so 🤩🤩🤩🤩
the happy vibes are strong at this camp!
Ahhh LOVE this coach! He keeps saying out loud what I think in my head about your talent, but he is qualified to know these things for real! You are a super talented beast!!
You are such a joy to watch as a runner. You make it look effortless, wonderful upright posture and a powerful kick - truly lovely.
thank you!
I’ve been following you on CZcams, along with David and Megan’s podcast for sometime now, and seeing you all working together makes my heart sing! 😊
Been looking forward to this episode after I heard David and Megan talking about you guys staying with them on their podcast! What a bunch of fun!
What podcast?
Yes, they (and their podcast) are amazing!
Some Work, All Play podcast. David and Megan talk about running news, science, banter, etc. It's really entertaining, wholesome, and hilarious.
Love his vibe!! Definitely going to find the podcast 🤗.
@@allie_ostrander just followed the pod :)
Ali+David is the content of the CENTURY!!!! 🔥🔥🔥
woooooo vibes are strong!!
This is the multiverse crossover event I've been waiting for
YES! More crossovers to come!
You did crush that workout. First workout at altitude and ratcheting down the times each set, even if by a second or two, is great.
yep, I just gotta keep it in perspective.
Your outfit matching the snow and the workout music is such a VIBE!!! Bask in those altitude gains! 🏔💪
oh I will BASK
This is the BEST CROSSOVER. The vibes are so good! 😃
Keep up the hard work. You got this!!
Great video! Always keepin it real and an amazing athlete coach combo, made it so much fun to watch. 😃😎
Incredible session Allie! So fast and so consistent! Enjoy the altitude camp 💪💪
Amazing stuff, enjoy the alltitude Allie 👍
Great vid! Thanks! And like everyone else is saying, David is a wonderful coach! Keep up the great work Allie!!
You killed it!!! Way to go!! I'm 55 got into running late in life and you are a true inspiration to me! I hope to run as good as you or somewhat close!
I just love his positivity. Dream coach!
The coolest athlete-coach duo ever!! 😊 as a southern runner, how are y’all so sure footed around all that ice and snow? When we get 1/4 inch of “snow” I run like a scared toddler.
haha I think we're just used to it? It wasn't slippery, so I just ran normally and it was totally safe.
I feel like snow isnt an issue at all (although it may be at faster paces, i wouldnt know :D), ice is a bit sketchy but as long as its just a few patches here and there i dont think it takes too much away from the run either, it does make for some funny looking moments tho :D
So great to hear how you’re feeling during, immediately after, and later after your workouts. Very relatable！ ❤
This is such a timely series for me - it is great to watch you prep for world champs while i train for my first 5k in almost 10 years! Boulder is amazing - you'll love it!
I've been looking forward to this since I heard David and Megan talking about it on SWAP. Happy for all of you!
I’m impressed, Allie! Your coach is really so so nice.
Good morning Allie happy new year to you and your loved ones and I hope that 2024 brings you a lot of love and happiness I enjoy your channel because you are amazing
Amazing workout keep grinding !!!!!!!
Have a great camp Allie! Awesome
Video!
Thank you! Will do!
Coffe and procrastination. Love it Allie. Well done on the super workout. You can only get stronger
Elite! Thanks for sharing.
yes, thanks for watching!
Great job !!!
ELEVATE!
Great workout & fun video, Allie O.
Glad you liked it!
Two of my favs merging forces - SWAP plus Allie is unstoppable fabulousness!
unstoppable fabulousness is what we strive for
Keep training Allie and you will be a pro champion.. I can already visualize it.
Your running form is so smooth and stable that it looks like you're riding a bike. I feel like just watching your workouts has improved my running economy.
So excited for your training! You've got this!
yes, I'm stoked!
Wow you are soooo blessed to have David and Megan (Leo and Addy dog) coaching you. Seems like a perfect fit. Enjoy altitude!!!
yes, it's been amazing!
okay your content is already such a comfort for me, but i think this video just became my new comfort watch! david's energy makes me :D and im so glad he's there to bring the positivity while you get back in your groove. i seriously cannot wait for the next one!
So glad you enjoyed this one :) David definitely bring the positivity and happy vibes
This is so cool I grew up in Niwot, CO and you are running at my old high school!
Great workout video! You crushed that session. Boulder is a wonderful place for an altitude camp.
Crushing those workouts. David seems like such an amazingly positive guy!
he is great!
I have been having a tough time with my mental health but when I see your videos I get a moment of solace. Thanks for being there for us, Allie!
I'm so glad that my videos can help in some small way :) hang in there!
looks and feels refreshing!
Exciting!!!!
your videos are my FAVOURITE
YAY
Putting in the time and miles... workout looked awesome. That last 200 you were flying!!!❤❤❤
the last 200 was probably my favorite rep!
I can only speak for myself, but I appreciate the authentic reaction to your workout right after you ran it. Contrived positivity is overrated in my opinion. Also, running hard at altitude before acclimation occurs is no joke so great work!
Agree 1000%!!
Glad you appreciated it! I always keep it real, so I'm not gonna pretend I felt good when I didn't!
@@allie_ostrander Your authenticity is why I follow you. I am a middle-aged runner that is still trying to make good on some inherited talents that I did not get to make good on when I was younger as a foster child and a single mother. I have no time for BS! 😂 Some of us want to see the real stuff for what it is!
Allie-titude is killing it.
Great running form as always
Fabulous workout, good eating, way to go!
Love this vlog. :-) ❤
You look like great, lady! Can't wait to see where your journey takes us next.
So excited for you to be running at World Championships and love that you're with Weini and Emma Grace as well (I was in the Footlocker south team with them back in 2014 and they were both super nice). Best of luck! EDs and mental health took me away from competitively running, so I can somewhat relate to your journey, but it's super cool to see you seemingly doing so well and competing at a high level. Much love!
yes, I'm so stoked to be going to Worlds, and it's amazing to hear that my teammates are nice :)
@@allie_ostrander Yay! Best of luck and have fun :)
You run so smooth girl!! 😊
Great workout! Love your coach. His positivity about made me forget I'm awaiting double hip replacement and hitting the open road. :) Colorado is the most beautiful state I've been to. I've been to Estes Park a couple of times as part of youth group conference through our Methodist church. It was a long long time ago but for someone from NE Indiana it was pure amazing! Allie I hope this camp continues to go well and I'm sure it will. Neat the journeys your athletic career takes you on. You and Spencer in Colorado.. Ari in Australia. Neat stuff. Be safe and stay strong.
Yes, I definitely needed that positivity to keep me going today. Good luck with your hip replacement, and I hope you have a speedy recovery!
Welcome to Colorado! I live here and I can’t walk up the stairs without breathing hard. You are amazing!
Well done Allie ❤
Super cool that you're getting the Boulder immersion from the right local. It's great to watch both your personal and professional progression. You should be very proud of yourself. Good things coming down the pike!
Yes, David and Megan are great people to introduce us to Boulder and also keep the energy high :)
Man y’all have great form and looked smooth.
I’m so happy for you because of the great coach you have! I’ve read Megan’s and David’s book and was really impressed with it. One of the best books ever!😊
And the poster in their gym says it all! 😂
haha yes, they're super knowledgable and also just so nice!
@@allie_ostrander that’s what I got from the book! Have fun out there! 😊
Very cool, welcome to Colorado! I agree with David, you crushed that workout for it being your first back at altitude
thank you!
Two gazelles running around that track. Such beautiful gaits!
That was very good.
Good episode.
thanks for saying you felt horrible as you looked great! It helps every day runners like me know that professionals feel bad at times too!
GREAT music
Great video
Awesome job!!
THANK YOU!
Truly one of the greatest crossover events of all time. Great video and you crushed that workout!! WOOHOO!
woohoo is right!
this was the most wholesome vlog 😍
so glad you enjoyed!
Wow!! Allie for your coach to say he was impressed with your workout says a lot. He's a great coach with super athlete to work with. Brrrrrrr...stay warm
I'm so glad he's here to keep things in perspective!
Great workout Allie! Altitude is tough for sure! I love that sign, GET SH!T DONE in the pain cave. 😄
haha yes, it's a good slogan!
Wow, what an awesome setup they have there....
it is! The dream house for sure.
Allie O! Up,up,up!🍀
This is such a nice training environment ❤
the best!
Allie SO impressive that you did this workout at altitude it's not easy at all but I am super proud of you for sticking with it even when you didn't think you did great :) Keep up the awesome work and I believe this year you will crush it!!!
thank you :) I'm excited for this year!
your very welcome :) I'm happy for you :) @@allie_ostrander
Allie can we have a hair tutorial? How do you get the nice braid in front of your pony? I struggle w those types of braids 😊
So wonderful you got to bring Spencer and Georgie ❤ 🐾
yes, it wouldn't be the same without them!
@@allie_ostrander❤❤❤ best of luck with the training!
Allie I need you to know that I love your videos enough that I CANNOT watch them on my phone (that would be a waste). I need to make it a whole thing -- get out my computer, sit down with a bowl of food, and truly enjoy. Thanks again for making the content you make!
I love this! Thank you so much for informing me of this!
Good luck
Yaaasssss!!!
david is awesome
agreed!
Be proud of your performance. When you are an adult and look back you will be amazed at your performance and equally incredulous at your young self portrait. Enjoy and relish the hard work and great performance!
Awesome!!! I hope you get to go to Niwot Market for breakfast burritos next time! Rock on, girl!
I'll try and go there before we leave!
Wow he seems so awesome!! Also first time I’ve ever heard another American use the word “faff” ~ 3:20 I learned it from some UK friends in the same context (getting gear prepped for sport)!!
Great Alli! Try to focus on your running form, you can get a longer stride if you check your minimal anterior pelvic tilt but with a back head because you have a dominant quads strength; try to check that. If you look your coach, you can see he has a pelvic-back straight and his head is going forward. Just a comment; you are a really great athlete!!!
Been down the CZcams running / workout / sessions rabbit hole for a while but never seen a coach crush the whole workout with the athlete before. That is 👌.
Saw your times, and heard David say the 800s were at 5km pace, but what are the paces for the 400s and 200s?
Welcome to Boulder! Do a Meetup ❤ We can do anything… Chautauqua Dining Hall is great place for a meal and hiking trails are right out the door so you know where to run later 😊 Remember Shanahan Ridge (my neighborhood) has great running trails for your easier days! Have fun. 🥳
I'm not here long enough to fit a meet-up into the schedule, but I plan to come back in the spring so maybe then!
So surreal seeing david on video instead of just hearing his voice. Great video and weclome to co!
yes, his personality is so in line with his podcast presence...it's like seeing the podcast come to life!
So jealous,I grew up in Boulder! I was always so fit when I would go back to college in Iowa. Climb Longs Peak for me if you’re there in the summer,please.
I will put that on the list for if we come back during summer!
What a nice guy
literally the nicest person in the world
dude those constant words of affirmation from david while pacing u have to be so nice deep into the workout, and hes also right u should give urself more credit that was a bangin first workout at altitude! it's also so cool they have a workout room and sauna so its super convenient. rly nice they let u bring george too i bet hes just as excited abt boulder as u are!
also ur face when the camera fogs up going from earnestly happy to worried is so funny to me idk why haha
haha I'm glad someone noticed the face in the steam sauna. I was shocked by how quickly the lens was completely steamed over lol
David has always seemed like such a lovely guy.
he is!
As the great Billy Ocean would say, "She's simply awesome, oooohhh!" Thank you for introducing your coach. He seems like a good mix of caring and tenacious, and perfectly suited for a company that spells normal with two NNs. My theory is that if you can get your 200 meter time trial down to 27, your 100 time trial down to 13, it will make you better able to handle faster longer paces. It'll cut down your overall mile time. You'll be a better horse, basically. :)
I generally agree that being my fastest self makes me better at all speeds :)
Welcome to Boulder. You're in good company. From rock climbing, to marathons, to bike racing, and kayaking, there are national HS, college, Olympic champs, and pros everywhere you turn. They all have motivation, and they're tough as Hell. The first time I did a 20 mile loop on my bicycle and no one passed me I was in Heaven for 3 days. (That was after over a year of doing that training ride nearly every day.) I don't recall managing that more than 2 or 3 more times in the next 2 years, riding the loop 3 times a week. But when you work out at altitude with other elites, you get a good challenge. Run hard, and good luck.
yes, this place has so many incredible athletes!
This was the collab video I've been waiting for since you joined SWAP. Probably won't get out on the trails too much with David and Megan with all that snow though :(
Yeah, it's too snowy right now to go on the trails, but we might come back this spring so hopefully then!
Happy Georgie was working on his walking at altitude too ❤️
haha yes, he's building that fitness!
🔥
Woohoo!
huzzah!
That's definitely impressive at altitude, and the longer you do it, the more benefit you will realize during real race time.
Stay thirsty and hungry Allie, said this most interesting man. Nice work! World Champion material.
You are doing great, Allie - altitude is hard! But it'll pay off.
I had a new appreciation for David when I found out he played football at my college. It's always weird to be at the school who has the more ironic "marching band" and one of the less endowed programs amongst the ivies.
I still can't believe he played football!
That is fun that Spencer and Georgie are with you. You have never been to Boulder but did you ever go to any altitude camp with the Beasts?
The beasts to altitude in Albuquerque