I don't know if the average viewer understands how good this video truly is. The valuable info given, the presentation, time spent planning, editing. . . it's gold; job well done!
Recovering like an absolute queen all season sounds good to me! When the calendar flipped to Nov 1 I also started base. So good to take those long slow runs in the fall.
55 year young runner by Effort, not by design here… just trying to stay in shape and healthy! Glad to have found you. Contemplating a 20 miler in March - I do ok with 10 milers and Halves so I’m excited to follow some of your methods to help with my next challenge 🤗
20-30 minute Lactate Threshold runs at 85-92% of HRmax are my favorite, they're so much fun. I call them Tempo runs. Of course, they were more fun 35 years ago when they were at 6:30 min pace. A tad off that pace these days (Ok, more than a tad). But hey, we take what our body gives us.
This was so cool to hear about what you're working on and a bit about your day to day Allie! Not a pro but can apply some of these concepts to my training as I decide what to work on for next season!
yes, everyone can find something to work on to improve! That's the fun thing about running is that there are so many different ways to better yourself :)
Thank you! I’m recovering from 2 years of collegiate running, I still have school. I’ll make sure to do base runs, speed work, strength training, and recovery 🫶🏼
Racing 23,000 feet of vert in your first trail season. Remember when you tried to do that Mount Everest challenge? Now you're almost racing that!! I think Everest might be a bit too technical to run up, though 😁 (You could get sponsored by some mobile oxygen pack company??)
Recovering from a tibial plateau injury but I’m only trying to get back to running a few laps around the dog show ring several times a day. Used to run long distances. My physical therapist said I can start running on the trampoline next week,I’m so excited!
Love base training in the fall and winter! Makes me really love running more and appreciate the strength of my body!! P.S. you got me hooked on LMNT! Been drinking it since July exclusively for my electrolytes worked wonders for my marathon last Sunday!
Forming the supporting habits you talk about is so important. I really need to get better at doing the activation stuff before each run - it's not a lot of time and is a game changer. I'm coming back from PF and the rehab for that needs to be kept up - a new habit - to avoid a repeat.
I very rarely watch a training video from start to finish but this one had me captivated from the off. Excellent content and presentation! Thank you! New subscriber 👍
Thanks for this excellent video. Very instructive for me as a recreational "wanna be" ! I love how orderly and well thought out the whole training process is. More please!
I always loved the week after XC season was over in college! Usually took a week off from running and majored in eligibility! Then the week after started to do base building for the upcoming track season.
Me being 8 months pregnant with absolutely no plans for racing or working out anytime soon but diligently watching this video and listening to all your tips 😆
I struggle with running on a treadmill and work has been crazy, so the only thing I managed to do these weeks is strength training (hamstrings and quads). I like your idea of cross training, I can definitely sit on a bike and try to do a 45 min thing instead of doing absolutely nothing
Keep putting out such amazing and inspiring content you rock and so happy for you that you have been able to train and also keep up with your mobility :) much love
before the vid i was a base skeptic but now uve made me a base _believer_, hill strides r soooo fun also 10x10 30s rest is just insane meanwhile im taking 2+min rest after each set and after 3x8 im FRIED
I appreciate the training videos. Gets me thinking about aspects of training I never considered as a hobbyist. Do you do any coaching? You have so much knowledge about the process, I don't think I've ever come across someone who has made me think so much about the theory of training, not even coaches I've had. That knowledge would be cool to share I think.
I have done some individual coaching in the past and I also coached at Seattle Pacific University for 2 years! I really enjoy it, but it's so time consuming and I couldn't manage it with all my travel.
Love the informative videos! Thank you Allie for sharing. Wondering if Ari could help improve your cross training on the bike. Would be way more fun if you had a bike that fit you better (especially with a narrower stance, Q factor) and hooked up to a direct drive system like zwift or something similar.
I just did my last race until next spring and am in the base training phase as well. I’m doing my first 100 mile trail race and I have a spring marathon planned as well.
You look to have you base phase nicely planned and dialled in... Who doesn't love the base phase- it's probably the one time of the year training actually makes you "healthier" lol !!
Excellent! Truly. And remember that old adage about weight training: if you can walk DOWN a flight of stairs after your workout you haven't really trained your legs.
You are a professional runner. Have there been seasons where you didn’t compete or train at the high level you know you can train at? I broke 3 university records over the past 2 years, but this fall have joined a new team, some extra stress, health issues, car crash, and I’m not performing or training like I have been. Does it come and go? I still want to pursue pro running ❤
I've been base training base-ically (see what I did there? 😁) since the beginning of this year, and I've never felt fitter. Admittedly, I still have some work to do on the "listening to your body" part, but I'm getting there
oh trust me, listening to your body is so hard..I love having a plan, so having to adjust that based on how I feel is rough, but it helps in the long term!
I don't train much endurance. I can't take volume. I say in terms of my training, absolute strength, dynamic trunk control and bilateral and unilateral impulse are important for me, especially given that I am hyperresponsive to anything fast twich . I'm also on phase 1 of training. I can't do endurance. I do some sled work and some bike work once a week but other than that I don't train much conditioning.I'm more hybrid speed and strength. Also recovery from training is important. Mobility before and after training and eating 47-48 grams of protein at every meal and being in a calorie surplus.
How do you plan all of this. Do you have a coach/advisors or is all this knowledge you’ve gained from over the year and different coaches/teams you’ve worked with. Would love some explanation in your vids 😊
Hey Allie, new to the channel and preparing my daughter for next year. I would love to know what exercises beginners gym routines should include. I would think a gym session once a week maybe once every second week. Cheers
For runners I love reverse lunges, squats, step-ups, single leg Romanian deadlifts, single leg glute bridges, calf raises, pull-ups, and plank variations. Those are just a few ideas though!
When I was a young girl living in the city All I did was run, run, run, run, run Staring at the lights, they look so pretty Momma said, "Girl, Girl, Girl, girl. "You're gonna grow up, you're gonna get old All that glitter don't turn to gold But until then, just have your fun Girl, run, run, run, run, run" Yeah, run, run, run By One Republic........ Your new theme song? 😂
hey allie, I watched a video recently that said 80 percent of your training should be easy and 20 percent should be intense. I was wondering if you still follow this rule after you finish base phase training. Also is base phase training 100 percent easy? thanks
I think that's a good rule of thumb, but it isn't a strict rule by any means. The percentage of time spent above the easy zone also depends on how intense the hard part of the training is. Base training can be 100% easy (plus strides), but it can also include 20ish% of slightly higher intensity training.
@@allie_ostrander i had one more question, for my easy runs im running slower than my predicted pace by about 1 or 2 minutes per mile. do you know why that would be the case or what it could mean? i added two minutes per mile to my 5k pace to figure out my easy pace btw. im not sure if thats even accurate.
I don't know if the average viewer understands how good this video truly is. The valuable info given, the presentation, time spent planning, editing. . . it's gold; job well done!
wow, thank so much! I'm so glad you enjoyed it!
Recovering like an absolute queen all season sounds good to me! When the calendar flipped to Nov 1 I also started base. So good to take those long slow runs in the fall.
long slow runs in the fall are literally aa dream.
Allie, you're a huge inspiration! I've been running since 1977, but I look forward to all your videos.😊
thank you so much for the support :)
55 year young runner by Effort, not by design here… just trying to stay in shape and healthy! Glad to have found you. Contemplating a 20 miler in March - I do ok with 10 milers and Halves so I’m excited to follow some of your methods to help with my next challenge 🤗
20-30 minute Lactate Threshold runs at 85-92% of HRmax are my favorite, they're so much fun. I call them Tempo runs. Of course, they were more fun 35 years ago when they were at 6:30 min pace. A tad off that pace these days (Ok, more than a tad). But hey, we take what our body gives us.
love that! I've done some similar tempo runs! And yes, I agree...we take what our body gives us lol
This was so cool to hear about what you're working on and a bit about your day to day Allie! Not a pro but can apply some of these concepts to my training as I decide what to work on for next season!
yes, everyone can find something to work on to improve! That's the fun thing about running is that there are so many different ways to better yourself :)
Wow Allie great video. This was super informative
Base training is the BEST. More volume and less intensity?? Love.
agreed!
I really appreciate your advice!!
Georgie doing hill strideroonieessss was the highlight for me! :D
he is a fierce competitor!
Hi! Thanks so much for sharing this 😊 I'm not a pro at all but still nice to see as I'm training for my first marathon atm!
Your joy,enthusiasm, and passion for what you do is infectious and inspiring which is why I always look forward to the next one.👍
aw, thank you!
Excellent video.
This was the most clear, informative and entertaining video about base training. I'm excited for base training!
Great video! Learned a lot.
Thank you! I’m recovering from 2 years of collegiate running, I still have school. I’ll make sure to do base runs, speed work, strength training, and recovery 🫶🏼
yeah, keep it simple!
Really getting excited for your upcoming races. Your mental attitude is in prime time right now... let's get this party started!!!🎉❤😂
oh yes, the party is already heating up.
Allie is all about that base!
you know it.
I learned a lot from this. You explain everything In a thoughtful concise way.
glad it was helpful!
Racing 23,000 feet of vert in your first trail season. Remember when you tried to do that Mount Everest challenge? Now you're almost racing that!! I think Everest might be a bit too technical to run up, though 😁 (You could get sponsored by some mobile oxygen pack company??)
haha I will have to ask Kilian for tips on running up Everest...
Recovering from a tibial plateau injury but I’m only trying to get back to running a few laps around the dog show ring several times a day. Used to run long distances. My physical therapist said I can start running on the trampoline next week,I’m so excited!
Thanks for the good advice Allie, enjoy base training👍 and go easy on the hamstrings😄
the hamstring my never forgive me for that lift...
Second! 😋
Love these videos Allie, looking forward to more of these in the future. ❤
glad you like them! Many more coming!
Good morning Ali happy Wednesday morning and I loved your vlogs and you are amazing Supporter
Love base training in the fall and winter! Makes me really love running more and appreciate the strength of my body!!
P.S. you got me hooked on LMNT! Been drinking it since July exclusively for my electrolytes worked wonders for my marathon last Sunday!
Oh congrats on the marathon! I'm so happy that LMNT worked well for you. It's the best ;)
Love when you share your dramatic moments.
they happen often lol
Cause Allie’s all about that base, ‘bout that base!
love this video!! Go Allie!!
My favorite running channel by far, these videos are so informative, realistic and comforting (:
Great advice Allie. Always look forward to your bubbly positive videos and more natural presentation of pro runner day 2 day life.
Great info Allie and such fun getting ready for your second season with Nnormal. Have fun and keep working.
Allie, you trip me out. I love watching you're content here on RUclips, keep up the good work.
glad you enjoy it!
Forming the supporting habits you talk about is so important. I really need to get better at doing the activation stuff before each run - it's not a lot of time and is a game changer. I'm coming back from PF and the rehab for that needs to be kept up - a new habit - to avoid a repeat.
You hill running with Georgie is the cutest thing :)
😊 spent this time chuckling and smiling. Thanks.
I very rarely watch a training video from start to finish but this one had me captivated from the off. Excellent content and presentation! Thank you! New subscriber 👍
Love to hear it! Thank you!
Thanks for this excellent video. Very instructive for me as a recreational "wanna be" ! I love how orderly and well thought out the whole training process is. More please!
Watched this with my daughter who just finished up her XC season. Thanks for this video! Good stuff, and have fun with the base training!
Pro athletes are allowed to be drama queens every once and a while. Don't forget the pre-run coffee and the strideroonies. Gotta do strideroonies.
every once in a while? every day...
@@allie_ostrander I was being polite :-)
Never fail to learn something from your content!
I always loved the week after XC season was over in college! Usually took a week off from running and majored in eligibility! Then the week after started to do base building for the upcoming track season.
majored in eligibility lol..I agree though! The build up to indoor during winter break was great.
Me being 8 months pregnant with absolutely no plans for racing or working out anytime soon but diligently watching this video and listening to all your tips 😆
hahah love that! You are currently growing a human, so I would say you're the one doing the most impressive thing!
Base is my fav too!!!! More volume is the best
Thx! I love this type of video. You are an inspiration to watch.
I struggle with running on a treadmill and work has been crazy, so the only thing I managed to do these weeks is strength training (hamstrings and quads). I like your idea of cross training, I can definitely sit on a bike and try to do a 45 min thing instead of doing absolutely nothing
You’re looking really great Allie. Keep doing what you’re doing and don’t forget the coffee😃
Thanks for the super informative and educative video - it's great as an introduction and also how you are implementing it in the lead to your goals.
All that vert makes running easier. Here’s to next season where you win most if not all of your events!
flat running is soooo easy ;)
Great video! The basics are so important and we appreciate your insight!
Keep putting out such amazing and inspiring content you rock and so happy for you that you have been able to train and also keep up with your mobility :) much love
love these kind of videos!!! super helpful information
I am also getting into base phase! Thanks for the tips!!!
enjoy it!
I love the chiropractor we’re on a first name basis we’re besties lol 😂
before the vid i was a base skeptic but now uve made me a base _believer_, hill strides r soooo fun
also 10x10 30s rest is just insane meanwhile im taking 2+min rest after each set and after 3x8 im FRIED
haha well I am fried after 3x8 too so honestly I think lifting is just a guaranteed death lol
Great video. Informative and entertaining. Keep 'em coming.
more coming soon!
I appreciate the training videos. Gets me thinking about aspects of training I never considered as a hobbyist. Do you do any coaching? You have so much knowledge about the process, I don't think I've ever come across someone who has made me think so much about the theory of training, not even coaches I've had. That knowledge would be cool to share I think.
I have done some individual coaching in the past and I also coached at Seattle Pacific University for 2 years! I really enjoy it, but it's so time consuming and I couldn't manage it with all my travel.
@@allie_ostrander Fair enough! That's pretty neat, your coaching background.
Awesome video!!
Fun video! ❤
Love the informative videos! Thank you Allie for sharing.
Wondering if Ari could help improve your cross training on the bike. Would be way more fun if you had a bike that fit you better (especially with a narrower stance, Q factor) and hooked up to a direct drive system like zwift or something similar.
I just did my last race until next spring and am in the base training phase as well.
I’m doing my first 100 mile trail race and I have a spring marathon planned as well.
wow, big races ahead for you. Good luck with base training!
You look to have you base phase nicely planned and dialled in...
Who doesn't love the base phase- it's probably the one time of the year training actually makes you "healthier" lol !!
I definitely love it! And it feels good to have it well planned and in order :)
Excellent! Truly. And remember that old adage about weight training: if you can walk DOWN a flight of stairs after your workout you haven't really trained your legs.
You are a professional runner. Have there been seasons where you didn’t compete or train at the high level you know you can train at? I broke 3 university records over the past 2 years, but this fall have joined a new team, some extra stress, health issues, car crash, and I’m not performing or training like I have been. Does it come and go? I still want to pursue pro running ❤
Like a chair needs a base for the Legs- (structure). I learned what shoes are worn...they reminded me of Norda but that's NNormal.
yes, NNormal is my shoe and apparel sponsor :)
@@allie_ostrander Very nice~ I may take a look...they and Norda are a newish brand. Norda 002 is like doing the trails w moccasins!(Just sharing)
I'm in the beginning of my season (different sport) but on Christmas I'm for sure taking your advice 😇💪
What sport?
@@sejal19747 I play rugby
wow, it's so cool that you play rugby! I know nothing about the training for that, but it's cool that you guys also have some sort of a base phase!
@@leirem.c.1164 that's awesome! good luck on your upcoming season. (:
@@sejal19747 thanks 🫶😇
I've been base training base-ically (see what I did there? 😁) since the beginning of this year, and I've never felt fitter. Admittedly, I still have some work to do on the "listening to your body" part, but I'm getting there
oh trust me, listening to your body is so hard..I love having a plan, so having to adjust that based on how I feel is rough, but it helps in the long term!
"we're besties" 😂 👍
mitochondrialdensity is my password
as it should be.
How many days a week are you doing a double workout? This was such a great video-you are informative, factual, a bit goofy/playful, and clear!
I usually double 5x/week!
I don't train much endurance. I can't take volume. I say in terms of my training, absolute strength, dynamic trunk control and bilateral and unilateral impulse are important for me, especially given that I am hyperresponsive to anything fast twich . I'm also on phase 1 of training. I can't do endurance. I do some sled work and some bike work once a week but other than that I don't train much conditioning.I'm more hybrid speed and strength. Also recovery from training is important. Mobility before and after training and eating 47-48 grams of protein at every meal and being in a calorie surplus.
good substance
Do NOT underestimate how aggressive geese can be
Your training has been very SWAP-coded lately...👀
How do you plan all of this. Do you have a coach/advisors or is all this knowledge you’ve gained from over the year and different coaches/teams you’ve worked with. Would love some explanation in your vids 😊
I have a coach! I will have to make a video about that soon :)
Hey Allie, new to the channel and preparing my daughter for next year. I would love to know what exercises beginners gym routines should include. I would think a gym session once a week maybe once every second week. Cheers
For runners I love reverse lunges, squats, step-ups, single leg Romanian deadlifts, single leg glute bridges, calf raises, pull-ups, and plank variations. Those are just a few ideas though!
😁👍
Is the Coros HR monitor worth it? Like is it that much better than a standard wrist HR monitor?
I think it’s definitely worth it if you want to use HR to guide your training, workouts, or recovery. It’s much more reliable than wrist based HR.
What shorts are these (grey and black)? I always wonder when I see them in your videos
Facing off with a solitary cobra chicken can be pretty intimidating so I'm surprised you decided to hassle a gaggle of them.
haha I had to clear a trail!
@@allie_ostrander Luckily they aren't smart enough to remember faces and hold grudges like crows.
When I was a young girl living in the city
All I did was run, run, run, run, run
Staring at the lights, they look so pretty
Momma said, "Girl, Girl, Girl, girl.
"You're gonna grow up, you're gonna get old
All that glitter don't turn to gold
But until then, just have your fun
Girl, run, run, run, run, run"
Yeah, run, run, run
By One Republic........
Your new theme song? 😂
haha I might get copyrighted if that was my theme song ;)
Do you have any base training tips for my daughter who is 13-years-old preparing for cross country.
Would you ever consider coming out any training plans?
I was sprinter when I was younger but now I am 25 and I am learning to love middle distance.
I would! I've thought about it before, but wasn't sure if it was something people were interested in.
I hope to see one from you one day your IQ for running in general is awesome!@@allie_ostrander
Figured it was just a matter of time until you got a Coros. #killian #nnormal
so good for the trail and the battery life is amazing!
What do you have your hr at during your cross training?
hey allie, I watched a video recently that said 80 percent of your training should be easy and 20 percent should be intense. I was wondering if you still follow this rule after you finish base phase training. Also is base phase training 100 percent easy? thanks
I think that's a good rule of thumb, but it isn't a strict rule by any means. The percentage of time spent above the easy zone also depends on how intense the hard part of the training is. Base training can be 100% easy (plus strides), but it can also include 20ish% of slightly higher intensity training.
@@allie_ostrander oh cool that makes sense. thanks for replying :)
@@allie_ostrander i had one more question, for my easy runs im running slower than my predicted pace by about 1 or 2 minutes per mile. do you know why that would be the case or what it could mean? i added two minutes per mile to my 5k pace to figure out my easy pace btw. im not sure if thats even accurate.
I hate base phase lol. I get like ZERO endorphins unless I smash it 😅
really?! I always feel great even after a short easy run :)
@allie_ostrander yeah a short easy run would leave me feeling empty and dissatisfied 😄
Scratches that itch…..😂
Allie - How does someone donate to your running efforts?
I don't currently have a Patreon, but I might have a way to support me coming soon ;)
@@allie_ostrander Excellent!
So in base training you're chasing geese and stop using the bike lane. Got it. We have some ducks here and pigeons.
What watch are you wearing?
Coros Apex 2 Pro
bye garmin? 😆
hello COROS
🧱 🧱 🧱