Making the Pain Cave My Home || Race Simulation Workout ft. Ari Klau
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- čas přidán 26. 07. 2024
- In this video, I run the last key workout (3x4k at race pace with 3min jog rest) of my build-up to the US 15k road race championships. It was a tough race pace workout that tested me mentally and physically. I also do a strength training session, show my day of training leading up to the workout, and include plenty of banter. Throughout this video, I wear a continuous glucose monitor to help me key in on my race day nutrition. Watch to the end to hear the full analysis and click the link below to take the Nutrisense survey. P.S. the next video will have a BIG announcement!! #AllieOstrander #TheAthleteSpecial #Nutrisense #AriKlau
Nutrisense Survey: www.nutrisense.io/?rfsn=70989...
For 25% off your first month of Nutrisense, just use code Allie25
00:00-00:58 intro
00:58-02:06 a normal day of training and eating
02:06-03:37 why I'm wearing a CGM
03:37-05:50 workout morning and warm-up
05:50-09:24 RACE SIMULATION
09:24-09:59 workout analysis and lift
09:59-11:09 blood glucose analysis
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If you're comfortable talking about it, I'd be interested to hear how/if you tailor your training and nutrition to your menstrual cycle, and how you've found that as someone who trained for so long with no period. It's wonderful to see you getting faster and stronger and generally thriving. Good luck with the race!
I don't necessarily tailor my training around it, but more note symptoms and training data throughout my cycle so I know what to expect. I can go into this more in another video!
I love how you start every video with coffee and breakfast. there's something wholesome about it. love your work allie.
we love a wholesome morning.
Good, tough workout. Thanks for bringing us along. You're killing your training. The 15k road race championship will be loaded with talent and you'll be ready to compete with the best of them. Stay safe and injury free!
Yes! It'll be a competitive race, and I'm excited to see how I stack up!
Hi Allie! I just wanted to say I'm so proud of you - we were in high school at the same time and I remember hearing about you on Milesplit back then and now to see you've come all this way to be a professional athlete and helping others who have been through health struggles is so cool. Best of luck at your race, you've got this!
this is so nice to hear :) thanks for the kind words and for following along in the journey!
Hi Allie good morning happy Monday morning and I just wanted to say that your athletics is amazing I'm proud of you
Really excited now to watch you race Allie, that was a brilliant session.
thank you!
Great video! Awesome workout. Well done.
Lookin smooth Allie!!! Can't wait for race day and I'm not even running!!! GO ALLIE!!!
haha I'm so excited!
Allie, thanks for sharing your race simulation workout. It looks like your buildup couldn't have gone better. Best of luck in the Gates River Run! 👍
It could always go better, but I'm very excited by how it has gone.
Great job Allie you've got this is the race this coming weekend. Have a great week of training hope you are doing well and feeling good. I wish i could watch on the side lines the day of the race and route for you I will be there in spirit.
the race is on March 4!
I love these videos so much
I love that you love these videos so much.
Excited to see you lace up some NNormals and get out on the trails in future content.
Awesome video!!
Your videos inspire me to embrace the pain cave as well! So much so that I ran two massive PRs in the 3K and 5K this month 🤩Keep up the great work, loving these vlogs :)
That's amazing! Congrats!
That's great!
Let's go! Congrats!!
Thanks for taking us on your journey. Inspiring! Nice legit bike shoes.
yes, the legit biking shoes are a game changer!
@@allie_ostrander those are legit $$ bike shoes!!
My boyfriend and I can't wait to come watch you race the Gate! We love your videos.
yay!! excited to race!
Always 1st like haha looking forward to it
Great workout! Cannot believe how good sport tech developed over the years, when I started running I was completely in the woods on what to wear and how to run properly, some runner gave me the worst advice in my life, that my running shoes should be a size smaller and I took it and then I didn't understand why I couldn't feel my toes after the run :)
yeah, I was just talking about this with a friend the other day. It's incredible how many innovations in training and training tech that have occurred over time. It's so cool to be able to harness and utilize all that data!
Congrats Allie 👏 another great video!
Btw, just saw the Nnormal's post and I'm veryyyy excited for you! You truly deserve the best and I would love to see you racing some trail races 😊👏 you go girl!!! 💪
shhhhhhhhhh don't give anything away ;)
@@allie_ostrander Ups 🙊 I will keep it in secret 😉
OMG I'll be running it too! Soo cool I didn't know it was such a big race to attract people from all over the country!
woo let's go!
Congrats on the Nnormal sponsorship! Looks like an incredible partner.
Superior athletes (which you're one) can sometimes reach "rarified air" which is somewhat euphoric and feels like you can run forever without tiring and I believe you are there!! Thanks for showing us the 2023 Georgie indoor sprint season opener...
Georgie's indoor season is off to a great start!
Allie, great workout, really tough, hopefully it pays off in two weeks with a nice 49 minute race, you will be totally rested and have a lot of adrenalin going on race day so those 5:20s are going to feel a lot easier in a race setting. Best regards.....
I'm thinking this will feel very different on race day!
I was born and raised in Jacksonville and did a double take when you said “Gate River Run”. I didn’t know it was such a competitive race! I no longer live in FL but I will be in town the day of the race (at least until my flight at 6) so I think I’ll sign up now that I know it’s coming up soon 😄
yes sign up for sure!!
Been looking at doing lactate and glucose levels for my marathon block atm. Your providing such good info on here!
Looking forward to see how you feel about longer distance races as well
both lactate and glucose are great data to have!
I drove through your town in Ostrander, MN this weekend 😊
Please continue to do those blood glucose analysis. Very informative.
Allie! Your poooor phone case! It's lived a hard life and probably seen some things... And is the upper left edge melted!?? Ha. Amazing workout as usual. Best of luck at Nationals. Only two weeks to go! We'll be watching.
haha it has been through the ringer for sure
**Asymmetric** knowledge is power! It's knowing something useful that your adversaries/competitors do not. Good luck in two weeks!😎
thank you!
Hi Allie! I’m one of the many girls who’ve heard/had the honor of you talking to them and I just wanted to say I’m so inspired by your story and how much I relate to some of your struggles. I thank you for being here to help shine light on the struggles of female distance runners and I am really proud of how far you’ve come, and how I plan to do the same. Thank you!
Awe, thank you so much. I'm glad that I've been able to help in some small way. I wish you the best!
Way to go Ostrander!
thanks Ostrander!
Being able to follow an elite runner's journey in such detail is so friggin' cool! I'm really enjoying your channel. With those dips in the GPS tracking, I would trust the gut feelings of two experienced runners over that.
Have you ever experienced low blood sugar from running at the wrong time after eating a high carb meal? It varies by person of course, some are more affected than others. But as I understand it, Insulin is released to deal with the extra sugar in the bloodstream, and spikes around 90 minutes after eating. If I run too close to that 90 minute timeline, the exercise burns off a lot of the free sugar, and that in combination with the peaked insulin levels leave me feeling very much out of sorts... low blood sugar. It's not fun, especially if you don't understand what's happening, which I did not for the longest time.
I think I have experienced that before, which is why I really like being able to track my blood sugar throughout a workout and make sure the carbs I'm eating are actually able to be used to fuel my activity!
@@allie_ostrander I'm revisiting this because a recent visit to the ER for a hypertensive urgency event (BP above 180/110). That situation has been rectified, however, the blood test showed my fasting blood glucose level at 128 (100-125 is prediabetic / above 125 diabetic). This led me down the blood glucose research path. I don't know what all you put in your protein shake on Feb 18th, and I'm about as far as one can be from being an expert on the topic, but from what I've been reading 220 is a very high spike. Normally post meal spikes are around 140 (I wonder, and will find out what my glucose spikes at after my rarely enjoyed but favorite treat, a large, 1400 calorie Sonic Blast). For someone with diabetes, anything above 200 requires immediate treatment with insulin to bring it down to protect against organ damage. An occasional and brief spike of 220 in a non-diabetic person might not be a concern, but you might want to discuss it with your doc next visit to be sure. That spike could easily be avoided by splitting your shake and taking it in two parts at separate times of the day. Low blood glucose is also a thing. Your chart for the 18th shows you spent about 1 hour of sleepy time marginally below the prescribed minimum of 70. This almost classifies as nit-picking, but you might want to read up on that too, to understand the cause, symptoms and what to do if it happens to you. It could explain why you occasionally get cranky overnight 🙂. I want to find out if my insurance will cover the cost of a CGM. it would be interesting to wear one, for a while anyway.
Funny to see the workout with Ari 😂 Allie in shorts and Ari in full winter gear
haha yeah we have slightly different cold tolerances..
@@allie_ostrander Alaska will do that to ya!
Another strong workout and with no taper the times for your reps are impressive. Big gamble with changing the oats recipe that close to the workout. 😂
haha I was risking everything by making stovetop oats..
"That was really hard", she says at a talking pace! 🤣 Y'all make it look so easy!
haha I have 90sec to get my breath back before I started talking!
Double coffee😃😃great workout and so cool of Ari to go with you. Just out of interest, how was it for him?
I'm thinking you may surprise yourself at Gate River Run 15K. If we're doing a guessing contest, I'm thinking you're gonna run about 49:10 for a top 12 finish. Either way, I hope you continue to enjoy the process and have a great experience on race day and that it only makes you hungry for more!
Excited to compete!
hahaha I have a Salty Dawg sweat shirt too! Homer favorite place on Earth!
That was good.
Nice workout! I've gotta say, I admire those running shorts every time you wear them in a video (and how they look like they don't ride up at all) - if you don't mind sharing, what brand are they? Great luck at Gate River Run!
they're Brooks, but I don't think that they make them anymore!
You looked strong, and I think you will have a great 15k race. Just guessing that if you did 15k under 50 mins that would be a pretty good result based on conditions and tactics?
Yes, your race pace was a hint for that guess, but you are running well, and I think you will be even stronger on race day.
Also, you are a way better chef than moi, as Georgie loves your pasta, while my cats (yes, I rescued three....far less expensive than rescuing women!) refuse to eat what I cook for dinner, so I kind of take that as a hint! Keep running strong Allie O!
haha well your cats might just not have the best taste....also Georgie will eat literally anything so the standards are pretty low lol
the georgie warmup is actually the secret sauce taking u to the top mark my words
also omg if george was lookin at me like that for that pasta idk if id be able to resist 🥺
this is Georgie's vlog, I'm just featured in it occasionally
"the hay is in the barn" 🤣
Great workout Allie! You might have mentioned it already but how far out from the race is a good time to do a simulation?
between 10 days and two weeks out is a good time to have your last really big session!
can you make a video for us amatuer runners on the process for qualifying for the US 15 km chamionships? Or any high or elite level running? love your channel
Honestly, I think it's just time standards for road race championships! It's wayyyyy more complicated for track!
Hey, I used to live lifting weights. I always started out saying I’m gonna lift light and more reps but that always changed to heavy lifting. I thought heavy was always a lot more fun but definitely hard on your body after a while.
Yeah, it's gotta be a balance between lifting hard and recovering. Especially when my number one goal is to get better at running!
@@allie_ostrander that’s true, I always lifted with bigger guys but I was really strong for my size and I loved out lifting the bigger guys but now I’m paying for it lol.
First competition of the year, 11s PB on the 1500, I'll be it, it was an old mark
is the project rock shirt a good luck shirt? i see you wear it during a lot of hard efforts/time trials haha
haha I don't even mean to do it, but I just really like that shirt!
Any day is a great day when you start with a pour over in the Chemex.
true true
What kind of caffeine pills do you use?
Is there a theoretical distance that you would beat Spencer at? Video idea?! You guys go out at like 6-6:30 pace and see who drops first 😅
lol that might end up being a VERY long run
Hi Allie there are no VO2 max gains if you bike , there are many studies which prove this, proof triathletes who stop biking will run faster ,hope this comes across the right way love the vids
would be interested to see those studies!
Hi Allie thank you for the reply ,Bounce buy Mathew Syed , the myth of talent and the power of practice , he discuss many subjects ,, purposeful practice is one of main catch frases were you must practice as close as possible to your event and with your running no one would disagree with that ,hope you get a chance to read his book oh and he was a 3x British champion , Olympic rep , hey thanks Darrin
Are you wearing Alphaflys for the race?
yep!
That syrup will do wonders for your blood glucose 😂
LOL, "I walked past my car"
always tough when that happens..
I can so relate to your bathroom issues. Just so you know, it gets worse over time 😏
haha can't wait..
Have you mentioned what race it is? Are you running at The Ten?
Gate River Run
yep, gate river run
2.1 TE and 72 hrs recovery time. The TE seems unusually low for that effort, but maybe that's just how it is when you're that fit?
Yeah honestly the TE was low, but I think a lot of that is based off of how long the activity was time-wise, and this was under an hour so maybe that's why?
Would you ever consider running on a professional team again?
..
I would definitely consider it. I just know that I need flexibility and individualization in my training to succeed, so if that wasn't an option, it wouldn't be worth it for me to join the team.
What workout do you follow on the bike 🚴
I talk about this in my "how to cross train" video!
@@allie_ostrander how do you connect your spin bike to get details for the workout please 🙂✌️
I noticed you and some others were running in the dedicated bike lanes. Does anyone ever get snippy and say something about being on two feet and no wheels when there is a path right next to you?
No one has gotten mad at us so far. We use the bike lane because the path is busy and bikes aren’t allowed on it, which makes it hard to film. We try to be respectful of bikers and move out of their way!
The hay is in the barn! Spoken like a true country girl! Country lady! Country woman! Country person! Woman of the fields? What does one say to convey such a meaning? Anyway, the consistent time in the gym is going to pay huge dividends. Wait, is dividends an acceptable metaphor because it connotes Wall Street exploitation? Holy bejeezus!
the hay is in the barn! The dividends are soon to be paid!
@@allie_ostrander Looking forward to your big announcement. I immediately figured it was that you are joining a new team.
C'mon Chemex, give us an Allie O discount code! And really, you don't have a coffee sponsor??????
Seriously, I need a coffee sponsor!!
Do we need you see you make yourself a coffee? What has it got to do with the workout?
I put chapters in the video so you can skip any parts you don’t want to see :)
Me: Just checking on hiding the nnormal-logo at coffeetime. So fun. ;-)
I’m honestly just exhausted from every running video I watch nowadays being an ad for something to track even more about my biometrics.
I just want to watch people talk about their running. Not watching almost every athlete trying to sell me something, in almost every video. 🫤
Capitalism sucks.
More power to those that want to purchase all the things.
Otherwise, fun to watch the training aspect.
Yes, I know that's hard. I do try to make the sponsored portion of my videos a chapter so people can skip if they want to. I wish that I didn't need to include ads in my videos, but this is my full time job!
@@allie_ostrander I love your content!
I hate that it’s so necessary to sell things to make money this way, but I’m thankful it’s possible at all and hopeful it can spread all of your positive messages further. 🫶
Just here to be validated for my
Guess if you joining nnormal two weeks ago 😎😎😎🫶🏻🫶🏻🫶🏻
consider yourself validated!! I'm impressed!