i remember a video of yours from a while ago when you were ripping 200s and were like "i want to look like im not working hard." and now youre here doing EXACTLY THAT. running fast and making it look easy. your progress has been insane! good luck at your race, i know youll do great!
At Mesa you'll run 1:11:59 or faster. Then you'll train for and run CIM in December where you'll run 2:29:59 or faster. That will easily qualify you for both Boston 2027 and the Marathon Project in Chandler December 2026 (alternatively Chicago in October 2026). There you'll run 2:25:59 and qualify for the Olympic Marathon Trials. At the Trials you'll finish third and go to the 2028 Olympics in LA. Just saying.
@Averagebum21 Negative. Once completely fat-adapted, my fat oxidation rate matched that of my glucose oxidation rate. It took about 24 weeks for that to happen. My 5K to marathon times are now actually faster compared to when I was carb-adapted. Thx for asking.
@Averagebum21 The fat adaptation occurred within two to four weeks after removing carbs completely. It took about 24 weeks after the adaptation to increase my fat oxidation rate and to see performance gains burning ketones instead of glycogen (the storage form of glucose). I refer you to the studies low to no carb endurance athletes by Profs Tim Noakes, Stephen Phinney, and Jeff Volek.
Strong workout Allie! Good luck in the half! I think you’re going to crush it! Spencer’s haircut is nice but Georgie stole the show with his dapper scarf!
Can’t believe I’ve been watching your channel for almost a year! You have helped me so much and it’s been amazing to see how much you have improved as a runner. I’m excited to see you crush this half marathon!
Once again Georgie steels the entire video in one 15 second appearance. Awaiting the results video to see if Allie has found a new distance to compete. It's possible this turns out to be a game changer.
You both look really strong in your workouts - so impressed! Spence, WHERE are your gloves???🤣🤣 I also think Allie is the one who can handle running on a snowy track.
The first thing I noticed was snow on the field and you wearing shorts and a T-shirt. You go Alaska girl! You are really strong, and have done the mileage build with all kinds of really challenging mountain running with countless miles of fast intervals on the track at elevation. This is just a guess, as with lower elevation and no major hills, and not running on snow and ice, for your race, you will likely start out feeling great, and you may be tempted to run faster the first few miles or even the first 10k then planned. Allie, you are a very, very intelligent runner, and can give assessment of other runners of the optimal strategy, which could be holding back just a little and saving things so you can really go fast the last 5k. That is for you and your incredible coach to assess of strategy, but my guess is Also, I have great confidence that you won't get lost on this course, and run 14 miles for the 13.1 race! Oh yes, the best advice I can give is ....don't start out at the pace that the 9 pounds of adorable Georgie runs! Allie O'mazing you are looking amazing. Have an awesome, awesome race!
Great workout-what was the temp outside that you could take off the layers?! Also, you may have to link to each apparel item to cut the guess work out ;) Hope to Cowbell Corner for you sometime with the Volee!
It's always a great feeling to know that I could match the tempo on one of your intervals. It's always humbling to know that I could only last maybe 200 meters at that pace though, and not too often or I'd collapse 😅
Spencer has been doing a lot of workouts with you at your pace. How well is this working out for him? You are fast and most training is way below race pace but I was curious how that all balances out. BTW- you look ready. I am not sure if it is just when you recorded during the session but you did not look like you were feeling bad from that. You looked pleased.
Hey Allie I have a question! I have been learning how to sing and one of the biggest things in singing is proper breathing technique. Getting a full, deep belly breath is crucial to singing-- chest breathing is restrictive and causes strain. I realized through learning how to breathe properly for singing, using pelvic floor engagement, that I chest breathe when I run too. My question for you is this: how do you breathe when you run? Do you engage your pelvic floor to draw full breaths down to the bottom of your lungs, or do you breathe more shallowly? I just tried a run at a slightly slower pace testing pelvic floor breathing and it was hard to focus on doing it, but it seemed to help me keep my pace with less effort. Not sure if this is just placebo effect though. Thoughts? Best of luck with your half!!! From one Allie to another, I totally believe in youu❤
I did a 22 mile long run instead as my final big workout before the Half Marathon. Good luck on your debut and I might see you out there as I'll be shooting for a sub 1:12
Love you Allie. You inspire me so much!
thank you! I am honored 😇
Come on people, lets get her to 100k subscribers!!!
I would not mind that
Damn I wasn’t even subscribed thanks for the reminder
i remember a video of yours from a while ago when you were ripping 200s and were like "i want to look like im not working hard." and now youre here doing EXACTLY THAT. running fast and making it look easy. your progress has been insane! good luck at your race, i know youll do great!
Good luck in your half! You’re gonna crush it!
Banger video Allie! You are going to CRUSH this Half Marathon! (Spencer you got a good haircut)
thank you! I am both nervous and excited! (he really did)
At Mesa you'll run 1:11:59 or faster. Then you'll train for and run CIM in December where you'll run 2:29:59 or faster. That will easily qualify you for both Boston 2027 and the Marathon Project in Chandler December 2026 (alternatively Chicago in October 2026). There you'll run 2:25:59 and qualify for the Olympic Marathon Trials. At the Trials you'll finish third and go to the 2028 Olympics in LA. Just saying.
Just curious: Do you feel weak sprinting on your high-fat, low carb diet?
@Averagebum21 Negative. Once completely fat-adapted, my fat oxidation rate matched that of my glucose oxidation rate. It took about 24 weeks for that to happen. My 5K to marathon times are now actually faster compared to when I was carb-adapted. Thx for asking.
@ , That’s amazing, becoming fat-adapted in 4 weeks!
@Averagebum21 The fat adaptation occurred within two to four weeks after removing carbs completely. It took about 24 weeks after the adaptation to increase my fat oxidation rate and to see performance gains burning ketones instead of glycogen (the storage form of glucose). I refer you to the studies low to no carb endurance athletes by Profs Tim Noakes, Stephen Phinney, and Jeff Volek.
@ 28 weeks is a long time for a competitive athlete to gamble with, man. I am slightly familiar with Prof Tim Noakes’ work on this.
Strong workout Allie! Good luck in the half! I think you’re going to crush it! Spencer’s haircut is nice but Georgie stole the show with his dapper scarf!
Can’t believe I’ve been watching your channel for almost a year! You have helped me so much and it’s been amazing to see how much you have improved as a runner. I’m excited to see you crush this half marathon!
Once again Georgie steels the entire video in one 15 second appearance. Awaiting the results video to see if Allie has found a new distance to compete. It's possible this turns out to be a game changer.
I know, he's a star. And that's why he got sponsored!
Good luck Allie! Excited to hear about it!! Your going to do amazing!
Good luck! All that hard work is going to pay off. You’re going to crush it.
Great video Allie! Enjoy half marathon!
Way to go Allie you look stronger every 6months..
Good luck on your half marathon! I know you will be great!
good luck w your race! I can't wait to see the vid after ! You're inspiring me! Even if I can't run in shorts in the cold lol
Absolutely love this video as always....yes Spencer looks good....😊
I’ll be at Mesa running the full. Good luck on the half! It’s a nice route and should be better weather conditions then last year.
Awwww Georgie! You guys are going to do so great at the half marathon! Have fun!
Good luck in the half, Allie!
Very gracious acceptance of your Location choosing ban. The best to you this weekend!
Counting down the days... it's taking forever, BTW. Can't wait to watch you run a half marathon❤
You got this girl!
Lesgo Allie!
Since I don't know who is holding the camera....naturally I assume (and visualize) it is Georgie.
A safe assumption. He really is a jack of all trades.
You both look really strong in your workouts - so impressed! Spence, WHERE are your gloves???🤣🤣 I also think Allie is the one who can handle running on a snowy track.
The first thing I noticed was snow on the field and you wearing shorts and a T-shirt. You go Alaska girl! You are really strong, and have done the mileage build with all kinds of really challenging mountain running with countless miles of fast intervals on the track at elevation.
This is just a guess, as with lower elevation and no major hills, and not running on snow and ice, for your race, you will likely start out feeling great, and you may be tempted to run faster the first few miles or even the first 10k then planned. Allie, you are a very, very intelligent runner, and can give assessment of other runners of the optimal strategy, which could be holding back just a little and saving things so you can really go fast the last 5k. That is for you and your incredible coach to assess of strategy, but my guess is
Also, I have great confidence that you won't get lost on this course, and run 14 miles for the 13.1 race!
Oh yes, the best advice I can give is ....don't start out at the pace that the 9 pounds of adorable Georgie runs! Allie O'mazing you are looking amazing. Have an awesome, awesome race!
2:27. I looked under the bed in November when I did my first 50 mile trail race. I found the monster. The monster was me.
Nice to get home from setting PRs in 1 mile, 2 miles, and 5k and have something inspiring like this to watch while I recover. Hoping you kill it. 👍🏾
Making those sub-70 repeats look like you're floating, Allie!
You are so powerful Allie.
Best of British luck, @AliieO!
OMG Georgie heart-melt!
Great workout-what was the temp outside that you could take off the layers?! Also, you may have to link to each apparel item to cut the guess work out ;) Hope to Cowbell Corner for you sometime with the Volee!
Good luck for the half, it's gonna be a good 'un, I just know it!
It's always a great feeling to know that I could match the tempo on one of your intervals. It's always humbling to know that I could only last maybe 200 meters at that pace though, and not too often or I'd collapse 😅
Spencer, you know we love a good haircut, and that’s a really good haircut. Props to your barber.
great cut spencer
Laughing that the chapters for the video are from your last one - good luck at the half! YOu'll crush it! I totally bet you'll go sub-70!
Spencer has been doing a lot of workouts with you at your pace. How well is this working out for him? You are fast and most training is way below race pace but I was curious how that all balances out. BTW- you look ready. I am not sure if it is just when you recorded during the session but you did not look like you were feeling bad from that. You looked pleased.
Allie in a sports bra and shorts with the backdrop of lots of snow! Crazy girl. Good luck on the half marathon and enjoy the experience.
Hey Allie I have a question! I have been learning how to sing and one of the biggest things in singing is proper breathing technique. Getting a full, deep belly breath is crucial to singing-- chest breathing is restrictive and causes strain. I realized through learning how to breathe properly for singing, using pelvic floor engagement, that I chest breathe when I run too. My question for you is this: how do you breathe when you run? Do you engage your pelvic floor to draw full breaths down to the bottom of your lungs, or do you breathe more shallowly? I just tried a run at a slightly slower pace testing pelvic floor breathing and it was hard to focus on doing it, but it seemed to help me keep my pace with less effort. Not sure if this is just placebo effect though. Thoughts?
Best of luck with your half!!! From one Allie to another, I totally believe in youu❤
Georgie is proof that if you dream it, you can be it
Is that shirt from Oiselle? I love orange! The first shirt u were wearing
yes! It's Oiselle and you can get 15% off with code Allie15 :)
If ALLIE OR SPENCER POST im here
so is Spencer under running workouts or are you overrunning them?
Spencer with no hand socks and Allie with gloves???
If this is your first half marathon what distance do you usually do?
Last year I focused on the 3000m steeplechase (on the track) and sub-ultra trails!
Count me in as subscriber! 🎉
Al Gore Rhythm!
I do like Spencer’s haircut! He’s looking quite handsome 😊
I would wholeheartedly agree ;)
I did a 22 mile long run instead as my final big workout before the Half Marathon. Good luck on your debut and I might see you out there as I'll be shooting for a sub 1:12
Really awesome final workout. I predict sub-5:20 pace for the half. You are going to rock this thing wide open!
how have you never run a half before? i thought you used to run halfs all the time and didn't you do full marathon?
as a straight Male... spencer you looking good....
Where is the half marathon
Mesa, Arizona on February 8th.
@ let’s goooo I’m going to it I’m so excited I’m injured so can’t run but I can’t wait to meet a bunch of people hopefully you if I can
Just FYI you've added all of the chapter markers from your last vid, they don't relate to today's training. Good luck in Mesa!
This is a great FYI. Thank you, I fixed it!
What where the rests for the workout
90sec between reps & 3min between sets on the 400’s; 2min between the miles
I’ll be at Mesa running the full. Good luck on the half! It’s a nice route and should be better weather conditions then last year.