Latest / Do Hard Things™ with Siegfried Tiegs / Training or Straining? Avoid Overtraining Syndrome

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Training or Straining? Avoid Overtraining Syndrome · Do Hard Things™ with Siegfried Tiegs

0:43
Jay Tiegs: All right, welcome back everybody to another episode of the Do Our Things podcast.
0:46
Jay Tiegs: I'm JT and I have it studio with me, lovely Angie Patran.
0:49
Jay Tiegs: How you doing, angie.
0:51
Angi Betran: I'm doing great.
0:51
Angi Betran: How are you doing?
0:52
Jay Tiegs: Doing great for Monday.
0:53
Jay Tiegs: I've been up since like 2.30, so we're, I feel, wide awake this morning.
0:57
Jay Tiegs: I mean, I never know where we're going to get these morning, these.
0:59
Jay Tiegs: I don't sleep well on Sunday nights and so I never know.
1:04
Jay Tiegs: Sometimes I have a sleepy morning and sometimes I have like a really early.
1:07
Jay Tiegs: So I got up this morning to some riding, to some yoga.
1:09
Jay Tiegs: I'm ready to go.
1:11
Angi Betran: I am you this morning.
1:12
Angi Betran: You're normal this morning.
1:13
Angi Betran: I am dead tired and dragging ass and I'm just happy to be here.
1:19
Jay Tiegs: It seems like it's like one of us is like wide awake and perky, the other one's just like dragging along.
1:23
Jay Tiegs: Yeah so here we are, yes, so today we're going to talk about training, or straining, avoid overtraining syndrome.
1:31
Jay Tiegs: There's a lot of runners out there that deal with overtraining.
1:34
Jay Tiegs: I'm actually dealing with a little bit of it myself.
1:36
Jay Tiegs: I know that Lacey is.
1:38
Jay Tiegs: We've been training for our marathon, we've got the big expedition coming up.
1:41
Jay Tiegs: It's a topic that a lot of runners struggle with.
1:43
Jay Tiegs: So we want to kind of dive deep into the topic of overtraining maybe some signs and symptoms so you can avoid it.
1:50
Jay Tiegs: Like, why does it happen to us?
1:52
Jay Tiegs: What are the different stages of it?
1:54
Jay Tiegs: Because at the end of the day, we want to make sure that we are we're able to continuously train and avoid overtraining, overdoing it, so we can crush that next race.
2:05
Jay Tiegs: But before we get into today's episode, just a few housekeeping notes.
2:08
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4:24
Jay Tiegs: So this morning let's talk about overtraining.
4:27
Jay Tiegs: Are you training or straining?
4:28
Jay Tiegs: So the challenge with many novice runners and endurance athletes is they often try to achieve too much too quick.
4:37
Jay Tiegs: Our mind is striving for perfection and it's difficult to synchronize the mind and the body together and that's the harmonious relationship we're trying to achieve is our mind and our body, and oftentimes our mind will push harder than our body is capable, and that can lead us to overtraining.
4:58
Jay Tiegs: Angie, when was the time to grab a time that you felt overtrained, and what led to that and what did it feel like for you?
5:07
Angi Betran: Ooh, I overtrained for my first Ragnar.
5:11
Angi Betran: I ended up with shin splints and oh yeah, I went to the doctor and I didn't even.
5:20
Angi Betran: I went because I had knee pain and they did some x-rays and they came back with I didn't wasn't even expecting shin splints and I was just adding to my mileage, to too much mileage, too quickly, but I was so excited.
5:36
Angi Betran: You know that.
5:37
Angi Betran: I think that's for me, that's what always leads to overtraining is because I'm excited for the event that I'm training for and I just want to do my best and you know, I just didn't, didn't train properly.
5:49
Jay Tiegs: Yeah, and you know, shouldn't sponsor just little micro fractures or splintering of your head.
5:55
Jay Tiegs: Let unchecked it can lead to a complete fracture and near painful.
5:59
Jay Tiegs: I've dealt with that earlier on in my life and they're horrible and, yeah, too much, too quick and the only way, the only way that you can really mitigate those, is to back off, which is frustrating, yes, frustrating you.
6:12
Jay Tiegs: To do all the work and then have to find yourself backing off.
6:15
Jay Tiegs: Yeah, absolutely, thank you.
6:17
Jay Tiegs: Oh, man, a couple of things come to mind.
6:21
Jay Tiegs: I think my I've been, I've had chronic overtraining where I was completely overtrained when I went to Saper school in the military.
6:28
Jay Tiegs: That was a big train up in a 28 day course.
6:31
Jay Tiegs: That just led me completely exhausted and and it took me, it took me like six months to over recover from that one.
6:39
Jay Tiegs: And then when I did the Missouri River 340, the well, both times were pretty brutal, but that that the first time that I did it solo did not train properly, I didn't know really how to train, for the Missouri River 340 is 340 miles across the state of Missouri and you have 88 hours to get from point A to point B took me 78.
7:01
Jay Tiegs: It took me probably shoot probably four months to recover from that one.
7:07
Jay Tiegs: And I it was like I would go out on just a simple run, that, and I couldn't even keep pace Like I was.
7:13
Jay Tiegs: I was in the army at the time and I'm a pretty fast runner, but I couldn't even.
7:17
Jay Tiegs: I could barely keep pace with the what the minimum required of the ACFT.
7:21
Jay Tiegs: I was just so exhausted, so depleted, you know, and it must muscle atrophy and the whole, the whole gamut, and from that it just takes a while to recover.
7:34
Jay Tiegs: So just extreme event, but I've over trained, over reached, if you will, over reaches another term for it's over training, but not to the complete point of complete depletion and that's, you know, prolonged muscle soreness and things like that.
7:48
Jay Tiegs: I've done that quite a few times.
7:48
Jay Tiegs: I've suffered with like shin splints and, and you know, training for like marathons and things like that, and it's not fun.
7:56
Angi Betran: The whole month of February.
7:57
Angi Betran: I pretty much have been sore.
7:59
Angi Betran: Yes.
8:01
Jay Tiegs: So February has become an annual tradition of overtraining.
8:05
Angi Betran: Yes, we know we're going to do it from zero to Taju 100.
8:10
Jay Tiegs: And so that's why this month's challenge, we've really, really scaled it back this month and that's why we want to talk about this topic because you might, you know, from the very first of the year, come out the gate strong.
8:20
Jay Tiegs: You might feel yourself feeling a little over trained at the moment.
8:23
Jay Tiegs: So I know I'm certainly feeling it, so we want to talk about that today.
8:26
Jay Tiegs: I think over training is incredibly frustrating and it's the most common of running ailments that set runners back.
8:34
Jay Tiegs: And you know coaching runners and coaching soldiers in the military, it was a constant battle of trying to scale people back and not overdo it too quickly and you know it's been a lot of time.
8:49
Jay Tiegs: You know talking and comforting runners.
8:51
Jay Tiegs: Who's greed and training you're trying to.
8:53
Jay Tiegs: You know, log in all those miles, you get greedy with all the training, reaping all those rewards of the dopamine hit of I accomplished this and that reduces you to like being the walking wounded where you're just struggling to just get through the day walking around the house.
9:09
Jay Tiegs: So, that's a.
9:10
Jay Tiegs: That's a constant battle, right?
9:12
Jay Tiegs: So some of the signs that you're over trained, just general fatigue, just general being tired, and that fatigue can affect your mood and your mood is often one of the first indicators.
9:25
Jay Tiegs: And I, you're, your friends and family around you will probably often notice you're over training before you do, which is a.
9:32
Jay Tiegs: It's a real challenge, but the first thing is fatigue and it directly affects your mood.
9:36
Jay Tiegs: So if you're finding yourself more irritable, more cranky, tired, like you're getting up out of bed in the morning and you're just a little bit more tired, or you're having a hard time going to sleep and the weird thing is about fatigue is that it leads to like, although you're tired, you can't sleep very well, so it's kind of procreate, it exasperates the fatigue.
9:53
Jay Tiegs: That's.
9:55
Jay Tiegs: That's sign number one.
9:57
Jay Tiegs: Recurrent headaches is pretty common, having a lot of headaches.
10:00
Jay Tiegs: Diarrhea no, people won't talk about that, but you know you have some gastrointestinal issues.
10:06
Jay Tiegs: Diarrhea is a sign you might have some weight loss.
10:09
Jay Tiegs: You might notice a difference in your libido, so you might have less desire for sexual intercourse, loss of appetite or food.
10:19
Jay Tiegs: So all of those are pretty common indicators that you might be over, over training.
10:24
Jay Tiegs: You might have a hard time like just relaxing, which is weird when you're like I said, when you're fatigued, like you have a hard time relaxing.
10:33
Jay Tiegs: You have restlessness.
10:34
Jay Tiegs: You might have swelling of your lymph nodes.
10:36
Jay Tiegs: You might notice like your allergies are getting worse than normal, especially like you're here in the Midwest.
10:42
Jay Tiegs: We're about to go into spring.
10:45
Jay Tiegs: I noticed that the other day.
10:47
Jay Tiegs: I can tell when I have certain allergies and I'm feeling a little over trained.
10:51
Jay Tiegs: I'm like man I kind of noticed picking up some allergies already and I'm like that's kind of odd because I usually it was just an indicator to me, like it was another sign that popped up you might be susceptible to cold and flu and other respiratory infections more than normal when you're over trained because your body's just so depleted.
11:08
Jay Tiegs: So really, what you've done if you just you've stretched your body beyond your breaking point and you're straining your immune system.
11:20
Jay Tiegs: I had something interesting happen last week.
11:21
Jay Tiegs: It's happened before but I did that.
11:23
Jay Tiegs: I did that, rogaine, that Orientering event.
11:25
Jay Tiegs: So we were eight hours ultimately finished like, let's say, we got 25 miles total in I think during the event was like 23.
11:32
Jay Tiegs: But when I got home I got the chills, mm-hmm, and your body can go into like a flu like state when you're completely depleted and I was.
11:46
Jay Tiegs: I wasn't like.
11:47
Jay Tiegs: It just kind of hit me all of a sudden and I had to go get some blankets and get a coat, put it on, put my beanie on and I was like freezing and I was just eating and just, you know, trying to replenish my fluids.
11:58
Jay Tiegs: But yeah, if you, if you have things like that that pop up, that could be a sign that you're over trying.
12:04
Jay Tiegs: It went away after about like 90 minutes, but it was like miserable for a little bit.
12:07
Angi Betran: Oh, yeah, your head that happened to you.
12:09
Angi Betran: Yes, actually I have.
12:11
Angi Betran: Now that you bring that up and like oh wow, I've, that's happened to me before, I didn't and I didn't even put two and two together, but yeah.
12:19
Jay Tiegs: And it's not like the bone chill of being out in the cold, it's like legitimate chills like you'd have like a flu, like symptoms, really weird.
12:25
Jay Tiegs: But yeah, your body, body's a weird thing.
12:27
Jay Tiegs: So and so over training.
12:31
Jay Tiegs: There's a term for this, called overtraining syndrome.
12:34
Jay Tiegs: It's legit.
12:35
Jay Tiegs: So overtraining syndrome.
12:37
Jay Tiegs: This occurs when an athlete doesn't adequately recover after repetitive, intense training, which can include fatigue, declining performance and potential injury.
12:46
Jay Tiegs: There's two Classifications when it comes to this it's called overreaching and overtraining.
12:52
Jay Tiegs: So overreaching is is muscle soreness, above and beyond what you typically experience.
12:56
Jay Tiegs: You might do like a hard workout or maybe a race, and you might have a couple consecutive days of like muscle soreness.
13:04
Jay Tiegs: So, like Saturday, the Saturday I ran 23 miles and I was feeling pretty beat up yesterday.
13:10
Jay Tiegs: I'm a little sore this morning, but so I overreached on Saturday Feeling a little run down, you know, feeling a little tired, but with a little rest I should be bouncing back, sit like tomorrow and the day after I should be kind of back to normal.
13:24
Jay Tiegs: Over training occurs when an athlete ignores the sign of overreaching, continues to train and then that that, and the pitfall is that athlete will believe that the poor performance, which is really overreaching, signals that they need to even train even harder so they don't let up on the training, and that leads you into that state of being completely over trained and that only breaks the body down further.
13:51
Jay Tiegs: And there are, there are, was it called?
13:59
Jay Tiegs: It's a.
13:59
Jay Tiegs: It's called the valley of fatigue.
14:03
Jay Tiegs: There is a.
14:03
Jay Tiegs: There's a chart that I'll see if I can post.
14:08
Jay Tiegs: Don't make a, put it on the blog or something like that.
14:12
Jay Tiegs: There's a gentleman by the name of councilman who put together fatigue zones and there are like three fatigue zones that you can get yourself into.
14:21
Jay Tiegs: There's adaptation, which is pretty normal.
14:24
Jay Tiegs: This is where you, you know you might start your, your workout series on a.
14:27
Jay Tiegs: You know it's a.
14:28
Jay Tiegs: You got training week from Monday through Sunday start Monday, monday through Friday.
14:31
Jay Tiegs: You're working out pretty hard.
14:33
Jay Tiegs: By the end of Friday You're pretty tired.
14:34
Jay Tiegs: You take Saturday and Sunday to recover and you bounce right back and then Monday you're back in it.
14:38
Jay Tiegs: That's the adaptation zone.
14:40
Jay Tiegs: That's zone a.
14:42
Jay Tiegs: Zone B is where you're pushing a little bit harder and this is called the failing zone, the valley of fatigue.
14:49
Jay Tiegs: You're gonna notice this is where you tend to overreach and you're gonna feel that that complete soreness.
14:54
Jay Tiegs: But if you overreach looks like a little bit too far, it could take you longer to recover, mm-hmm.
15:00
Jay Tiegs: The failing adaptation zone is zone C.
15:04
Jay Tiegs: This is where people push themselves so hard.
15:06
Jay Tiegs: They go through the, for example, they go through the weekend and try to recover and they don't bounce back and they push hard again the following week and they only make that value of fatigue even deeper and it gets to a point where it breaks them.
15:17
Jay Tiegs: And so the only way to really combat this is to really understand these zones, and then the best way is to keep like a training log, so when you do An exercise, that is like a routine that you've done before, you can measure and See kind of where you're at, and if you're noticing the signs of fatigue or you feel that you should be bouncing back but you're not well, then you're probably in a fatigue zone or the valley of fatigue, and so that's a challenge for people for sure, and I know that I have done that.
15:51
Angi Betran: So yeah, for sure.
15:52
Angi Betran: Well, I use a Garmin watch.
15:55
Angi Betran: I don't remember what model I have, but after every activity it asks me how I feel, and even it get from green to red and then with Smiley faces and not smiley faces.
16:10
Angi Betran: So you know that helps track, helps me subconsciously track.
16:15
Angi Betran: You know it's, it's what I don't even have to think about it.
16:18
Angi Betran: Thankfully it's built right in.
16:22
Jay Tiegs: Yeah that.
16:22
Jay Tiegs: So those you know smartwatches are fantastic because it does attract your sleep as well, mm-hmm.
16:27
Jay Tiegs: Yeah, so you can track your sleep.
16:29
Jay Tiegs: I know I had one of those.
16:30
Jay Tiegs: Oh, what do you call it?
16:31
Jay Tiegs: Oh, it's one of those the whoop strap.
16:35
Jay Tiegs: I had the whoop strap for a little bit and I loved it.
16:39
Jay Tiegs: I used it for about three months and eventually I took it off because I loved it, because it would give me great feedback on my sleep.
16:45
Jay Tiegs: But I noticed, if I had like a red you know you wake up and it'd be like red, yellow or Green, green days were great, I felt great.
16:53
Jay Tiegs: But I would feel like I got a decent night's sleep and to be a red day, I'm like, and I would just psychologically, it would just like throw me off the rest of the day, like, well, I guess I'm obviously tired, I can't do anything today, so I'm like I got take this thing off.
17:04
Jay Tiegs: But I really got in tune with my sleeping patterns.
17:06
Jay Tiegs: It really made me aware of how, like alcohol really affected my body in my sleep.
17:09
Jay Tiegs: No, so all those metrics are great and and what I learned is that you know you do need more time than you realize to recover properly, and you know you, you should probably work out yourself to exhaustion, like twice a week, and when I, when I, do my running plans for my runners, you know we have two quality sessions.
17:30
Jay Tiegs: Those are your super, those are your hard days ones usually going to be more intense, like tempo training.
17:35
Jay Tiegs: The other one's going to be your long run day.
17:37
Jay Tiegs: Everything else is like easy runs, like super easy conversational pace.
17:42
Jay Tiegs: You're having a good time and one of the indicators and this happens to a lot of runners of Of over training is monotonous runs the same old pace, the same old distance, without giving yourself a break, and then you might add an extra workout like a gym workout in there and that just leads to this compounding effect that can lead to over training.
18:04
Jay Tiegs: That's usually where I find yo-yo runners, runners that will run for a little bit.
18:08
Jay Tiegs: They get so burnt out, they get over trained, they get sore.
18:12
Jay Tiegs: They want to quit running because every run sucks, because they're doing every run the same, they're pushing hard.
18:18
Jay Tiegs: Every run, same run, same distance.
18:19
Jay Tiegs: They can't keep up with it, and that's usually where people burn out with running, and that hence why you need the different running paces and every, every run should have a purpose.
18:27
Jay Tiegs: So, Minotin, if you're a monotonous runner, you have no plan.
18:31
Jay Tiegs: You're just kind of going saying you got the same route, picked out, the same pace every day and you're doing that thing.
18:37
Jay Tiegs: It's, it's only a matter you're gonna, you're gonna over train, you're gonna burn out what happens.
18:43
Jay Tiegs: So, yeah, so the the, the single most important reason that runners are prone to over training is they do not have the ability to make an objective Assessments of their own performance capabilities.
18:58
Jay Tiegs: We don't accept that we're mortal and that we have a performance range and that our mind pushes, pushes us outside of that range because we're not tracking those metrics and we believe that the harder we train, the faster we'll run.
19:11
Jay Tiegs: There's a lot of evidence that will indicate that that's untrue, but we don't, we're ignorant to it, or we?
19:18
Jay Tiegs: We just can't rationalize that that if I just let up that, you know I'm gonna improve, and so in an ultimate act of our you know just our pride and ego will continue to push hard.
19:33
Jay Tiegs: We can't interpret our own performance and then we just continue to train harder.
19:38
Jay Tiegs: We have a poor outcome at a race or an event and then we continue to push even harder, and harder, and harder, and then that leads to complete over training and then you get frustrated.
19:48
Jay Tiegs: Yeah, so that's the cycle that a lot of runners find themselves in.
19:52
Angi Betran: Yeah, that's what that.
19:53
Angi Betran: So that's another reason why so I?
19:57
Angi Betran: You know I do intervals.
19:59
Angi Betran: I, when I run, I run intervals.
20:00
Angi Betran: And when I first started running intervals, I was like there's no way I'm going to get faster.
20:07
Angi Betran: Actually, I was like I don't, I'm not even going to continue running intervals, because my my pace slowed down because you're walking and running.
20:14
Angi Betran: But I stuck with it.
20:17
Angi Betran: I'm like you know what?
20:17
Angi Betran: There's science behind it.
20:19
Angi Betran: I've I've read up on it.
20:21
Angi Betran: Let me just keep going.
20:22
Angi Betran: And then, when I ran my half marathon using intervals, my pace increased from prior to just running all the way through.
20:31
Angi Betran: But that's because I allowed my body to have that break, to have that rest and trained properly.
20:39
Angi Betran: And so it's amazing what rest can do for you.
20:43
Jay Tiegs: Yes, rest and recovery is a critical part of training.
20:47
Jay Tiegs: It is training so like, oh, I got to take it, I can't take it easy.
20:51
Jay Tiegs: That all you need to take it easy today.
20:52
Jay Tiegs: You need that, you need that, you need that break and recover.
20:54
Jay Tiegs: That's where you rebuild.
20:55
Jay Tiegs: So incredibly important.
20:58
Jay Tiegs: And so I think that's, you know, that's, that's the, that's the need for a training plan and, to be honest, a coach, like a good coach, can tell you when you're over training and try to help you, talk you off the ledge, because they can spot it.
21:10
Jay Tiegs: Like, when I review my weekly training, when I review my weekly athletes running log, I can see their heart rate, I can see, you know, I can see all their paces and I give them feedback based off that.
21:19
Jay Tiegs: Like, hey, you, I can notice when they have an increase in fitness.
21:22
Jay Tiegs: Because I had an athlete the other day I'm like, hey, man, I think you're ready to bump it up a little bit and he did, and he held up great and feeling good.
21:30
Jay Tiegs: And I've had another athlete who's like kind of on the struggle bus.
21:33
Jay Tiegs: We got to scale back and it's difficult when you're doing it yourself.
21:38
Jay Tiegs: Hence, you know, having someone there in your corner to help you out with.
21:41
Jay Tiegs: That is really helpful.
21:42
Jay Tiegs: And having a training plan so you don't make the.
21:45
Jay Tiegs: It's just some minor tweaks.
21:47
Jay Tiegs: A lot of people like me I don't need to do that, but I'm telling you those minor tweaks will make a huge difference in your performance.
21:52
Jay Tiegs: And so, yeah, that's, that's the case for you know, having someone to bounce those, having a coach, having a, having a training plan to go off of and you know, really working on the mindset, studying this, because the biggest I feel like I spend more time telling my runners when I train them to slow down than I am speeding up, but by doing so, they speed up.
22:14
Jay Tiegs: Yeah, and I'm like coach, coach is going to help me to run faster and faster.
22:18
Jay Tiegs: It's actually run slower.
22:19
Jay Tiegs: You run slow so you can run fast.
22:21
Jay Tiegs: Right now goes back to a few episodes ago.
22:24
Jay Tiegs: When you run slow, you're building mitochondria, you're building running efficiency, you're putting you know that there's reasons for the slow run and there's reasons for the fast run, and they have to be laid out just right and you'll gain maximum effectiveness.
22:38
Jay Tiegs: Yeah, someone says they're on the struggle bus out there.
22:41
Jay Tiegs: You're not alone out there.
22:42
Jay Tiegs: There's a lot of people that are challenged with that.
22:43
Jay Tiegs: If we can help you out, let us know love to help you out.
22:46
Jay Tiegs: But but yeah, that, and that's where the earlier runners and I used to be one, used to be one I would run hard.
22:52
Jay Tiegs: This is when I was young.
22:53
Jay Tiegs: I didn't know anything about recovery.
22:56
Jay Tiegs: When you're young, you can do this.
22:57
Jay Tiegs: You can get up every day and push hard and but, as I find, with every decade of my running career, if you will, there's some new nuances that I have to learn, and I've learned the power of recovery, days of flexibility, of you know having a set.
23:16
Jay Tiegs: You know every run, every specific, every one of your run should have a specific purpose, and if you're not doing that, then you're wrong.
23:25
Angi Betran: Yeah, yeah, and you know.
23:26
Angi Betran: So something that comes to mind is one practice during roller derby.
23:32
Angi Betran: One of the skaters was like yeah, you know, I just it's so hard when we do X, y and Z drill because, you know, afterward my feet hurt so bad and bubble.
23:41
Angi Betran: I'm like, take it down a notch.
23:43
Angi Betran: Like you know your body, if you need to take it down a notch, take it.
23:46
Angi Betran: That's why, that's why we give modifications and and what came out of her mouth was and it's ring so true, because I've been there.
23:52
Angi Betran: Well, you know, I just can't take it down a notch.
23:55
Angi Betran: I just can't do that.
23:55
Angi Betran: I just can't do that.
23:56
Angi Betran: If you tell us to do it, we have to do it.
23:58
Angi Betran: I just have to go full, full on.
24:00
Angi Betran: And in the back of my mind you know I'm laughing because I'm like I've been there, I've done that.
24:04
Angi Betran: But no, listen to your body, listen to your body and if you need to scale it back, scale it back.
24:09
Jay Tiegs: Like that is the next level of like discipline, because it's it's and there's so much science written about this like it's all about being able to peak at the right time so you can amplify your performance.
24:23
Jay Tiegs: Yes, if you're going out all the time hard, all the time, you're only going to achieve a certain level of success and you're leaving so much potential on the on the table Because of your stubbornness yeah, it's being stubborn.
24:38
Angi Betran: Yes.
24:39
Jay Tiegs: And so that's.
24:41
Jay Tiegs: I know it's counterintuitive, but the the science and data doesn't lie.
24:46
Jay Tiegs: So you, that's that would be mindset.
24:49
Jay Tiegs: If you want to, if you want to increase your performance with running, you've got to believe that there's got to be recovery days, that every run has a purpose and to scale yourself back.
24:59
Jay Tiegs: And you know you got to do the flexibility work and you got to do these other things and it you'll improve.
25:06
Angi Betran: Well, yeah, you know something that really shows growth, I think, as a runner as well, as when you're out and you're running a race, something really big, you know at the beginning of the race, everybody's hyped up, they've counted down, you're taking off from the, from the start line.
25:22
Angi Betran: If, if you can control yourself, control your pace and pace yourself that very first mile and not run anyone else's race, run your own race at your pace, I think that shows humongous growth as a runner.
25:39
Angi Betran: Yeah, when you can be cognitive in that moment of excitement and just brah because so many people take off and they're just going balls to the wall, they're, they're trying to keep up with the crowd, they're trying to keep up with everybody.
25:52
Angi Betran: And then you know they get a couple miles and they're like, oh my god, just why did I do that?
25:57
Angi Betran: You know I do that every time, but I really think it.
26:01
Angi Betran: You just Pay attention, pay attention to your, your pace and go out with a purpose and and maintain that and and exercise that control and you'll really see the benefits During the at least for me the second half of the race, when I control myself the first half of the run, or the first half of the race that I can really kick it in in the higher gear, that that second half and and perform outperform the people that passed me in the beginning.
26:30
Jay Tiegs: Yeah, that from a you know, from a performance perspective, it does not impress me to take off hard and then like, blow up during the race, run a positive split.
26:40
Jay Tiegs: I'm really impressed with the runner that can Slowly, gradually take off and then get faster as the race progresses.
26:47
Jay Tiegs: That that's what we train for and that that takes a.
26:49
Jay Tiegs: That takes a lot of Just mental grit and fortitude and, like you said, being able to hold yourself back.
26:57
Jay Tiegs: I had a coach one time.
26:58
Jay Tiegs: We, a cross-country team, we would.
27:00
Jay Tiegs: We were like that we would take off too quick and we caught ourselves kind of blowing up and running some positive splits.
27:06
Jay Tiegs: So there's a couple races where he's like you're, you guys are all running together for the first like Quarter mile at this pace and then and then you guys can go and like so we had like the slow start and then we would pick off people as we went but it was like oh, it was like this ultimate punishment, but it trained us to not take off so quickly and and blow up.
27:24
Jay Tiegs: So All right.
27:27
Jay Tiegs: So let's talk about how do we avoid over training.
27:28
Jay Tiegs: What are some strategies and Methodologies?
27:31
Jay Tiegs: Hat, no, so like for you, like, how do you know when you're feeling over trained.
27:34
Jay Tiegs: What do you?
27:34
Jay Tiegs: What do you do and how do you scale it back?
27:37
Jay Tiegs: I?
27:40
Angi Betran: Listen to my body number one, I usually can tell if I'm not, if I'm have too much prolonged soreness and I'm not feeling my muscles are just too sore too long when I'm going out on my training runs.
27:53
Angi Betran: I just have to look at my training log.
27:58
Angi Betran: I write my my training Out months at a time and then I'll go back and tweak it.
28:04
Angi Betran: If I, if I'm having a week where I'm like I'm just tired, I don't feel well, I'm not enjoying the run, I look at that week and I tweak the mileage on that week and then I tweak my plan moving forward and I really try to say, cognizant of how much sleep I'm getting and just how I feel mentally, really yeah.
28:26
Jay Tiegs: so having flexibility in your plan and being able to adjust it and scale it, because some people are like I got to stick to the plan.
28:32
Jay Tiegs: The plan is the plan and there's no flexibility in it.
28:33
Jay Tiegs: Now you got to be able to to adjust it accordingly.
28:36
Jay Tiegs: Yeah, so, and that's hard to do, it's hard to scale it back, it really is.
28:40
Jay Tiegs: Yeah, but that's the discipline, that's the next level.
28:42
Jay Tiegs: Thinking of like I know if I see a problem.
28:44
Jay Tiegs: Next level, thinking of like I know, if I scale it back, I'm gonna be able to recover, bounce back from this and I'll be stronger yeah, so that's incredibly important and to your point.
28:55
Jay Tiegs: You just got listen to your body.
28:56
Jay Tiegs: You got to be really in tune with you know, look out for those signs that we talked about the fatigue, the headaches, the, the difference in your libido, the all of those things, your overall prevailing mood if you're having some gastrointestinal issues.
29:10
Jay Tiegs: Keeping a training log is really important, so you can, and there's some athletes that did this really well, like Mark Allen, who is a Multiple Ironman winner, was notorious for his meticulous note taking he would have, he would bounce off his workouts from the previous years, even like he had years of the same workouts, and he could adjust and tell Exactly where he was at from this chart here the fatigue zones, and when he would peak.
29:40
Jay Tiegs: Now, for most of us, we're not a leaf level athletes, but just keeping a simple log of your you know distances and paces, and that's what I love about the app that I use when I train my my athletes is like we have that log, we have all the data.
29:52
Jay Tiegs: I got the heart rate data, we've got the miles and broken down by split, so that stuff is there to go back and review.
29:58
Jay Tiegs: And a lot of times We'll do you know, we'll do the yes, so 800s and I bring those about.
30:02
Jay Tiegs: It's like you can bounce back off your previous effort and like are you Fatigued?
30:06
Jay Tiegs: Are you, are you actually improving your fitness?
30:08
Jay Tiegs: And so those training logs are incredibly important and they don't have to be incredibly detailed, but you know that's the most you're good.
30:16
Jay Tiegs: Make sure that you look at recovery like be at peace with your rest days and embrace them and look forward to them and not think that You're not, that that would be my biggest People.
30:25
Jay Tiegs: Drop the guilt.
30:28
Jay Tiegs: Drop the guilt on your days, yes realize that is a part of there's a fundamental part of your training.
30:35
Jay Tiegs: Drop the guilt on your rest days.
30:36
Jay Tiegs: Acknowledge when you're overdoing it.
30:39
Jay Tiegs: Making sure that you're eating enough calories and nutrients, getting enough of the right calories.
30:43
Jay Tiegs: I think you're doing yourself a disservice.
30:45
Jay Tiegs: If you Train hard, then you just like whatever I can eat, whatever the hell I want.
30:49
Jay Tiegs: So you just Eat burgers and fries and beers and I do this sometimes.
30:54
Jay Tiegs: So I'm guilty of this.
30:55
Jay Tiegs: But I'm also acknowledging that I need to get some vitamins in me and I probably need to.
30:58
Jay Tiegs: But there was a time where I thought I could eat whatever the hell I wanted to and what I was doing is putting in a bunch of junk in me and I'm depleting my body.
31:06
Jay Tiegs: I think that's worse for you.
31:07
Jay Tiegs: Yeah, you were to just not exercise, maybe eat the crap because You're you're, especially when you're doing like endurance sports, because it's like I'm pushing myself so hard and I'm just feeling with crap.
31:18
Jay Tiegs: Yeah, I think that can hurt.
31:20
Jay Tiegs: You drink lots of water, properly dehydrated, and yeah, those are.
31:28
Jay Tiegs: Yeah, there's some some tips, anything that we miss there.
31:31
Angi Betran: No, I think we hit the.
31:32
Angi Betran: We hit it on the head.
31:34
Angi Betran: We got to, we touched on all the major points, all the things that sometimes we tend to overlook and that are easy to overlook.
31:40
Angi Betran: Yeah, because we've all done it.
31:42
Jay Tiegs: We've all been there and I saw something the other day.
31:44
Jay Tiegs: Someone said this like don't just work out, train, train.
31:48
Jay Tiegs: Like don't just work out, and then what I what that makes me think about is having a plan, being deliberate about you know what you're doing.
31:55
Jay Tiegs: Every workout should have a specific purpose.
31:58
Jay Tiegs: If you're doing the workout and you don't know why you're doing it, that's an indicator that maybe we don't have, we're not training properly.
32:05
Jay Tiegs: And what would it take to get a properly, a proper plan, and you can.
32:10
Jay Tiegs: You know you can download a free cookie cutter plan.
32:13
Jay Tiegs: You can.
32:14
Jay Tiegs: You can go hire a coach.
32:15
Jay Tiegs: You can get a, you know, a physical train.
32:18
Jay Tiegs: There's a lot of different modalities based on what you're looking for, but whatever that is for, you have have a plan and, you know, seek some feedback and educate yourself, because you can actually train smarter, not harder, and you'll improve your performance, you'll feel better in general and you'll you'll get that next breakthrough.
32:35
Jay Tiegs: Yeah, so that's, I guess that's that's my final thoughts on that.
32:39
Jay Tiegs: I didn't realize it was already 632.
32:41
Jay Tiegs: Are you doing okay, on time you got to.
32:43
Angi Betran: I got to go.
32:44
Jay Tiegs: Okay, All right, you got to go go.
32:46
Jay Tiegs: Do you want me to you?
32:47
Angi Betran: want to bounce off.
32:48
Angi Betran: Well, no, let's, let's let's, let's finish.
32:49
Jay Tiegs: We finished Winner.
32:50
Jay Tiegs: Yes, all right, let's do this All right.
32:52
Jay Tiegs: This weekend there was an epic battle in Queenie Park.
32:56
Jay Tiegs: It was a backyard ultras, which is a.
32:59
Jay Tiegs: Basically what they do is they have these around the country, but it was like for this particular one, it was 4.1 miles.
33:05
Jay Tiegs: In Queenie Park, just outside St Louis had some friends that were out there running this weekend and I was watching, cheering them on.
33:12
Jay Tiegs: I watched this battle unfold.
33:14
Jay Tiegs: I don't know these gentlemen, but it was so incredibly awesome to see them just getting after it.
33:20
Jay Tiegs: So basically every hour on the hour, you run 4.1 miles.
33:25
Jay Tiegs: If you get back to your tent, you know, basically they start the, they start the horn every hour on the hour until it's the last person standing.
33:33
Jay Tiegs: I think they had about a hundred people start and really they go until there's one person standing and Dave I hope I'm saying your name right Kauaitawski.
33:44
Jay Tiegs: Kauaitawski ran 251 miles in 59 hours and 50 minutes and Cody Eubanks was his assist ran at 247 miles in 58.
34:01
Jay Tiegs: So these guys are babbling it out.
34:03
Jay Tiegs: Cody, for whatever reason you know, he, he, he did, he didn't make it to that last one and then Dave finished in that.
34:11
Jay Tiegs: That's the line.
34:12
Jay Tiegs: That's how they run these backyard ultras there's only one person standing.
34:15
Jay Tiegs: Awesome, queenie Ultra Look at that plackered there.
34:19
Jay Tiegs: So both of these guys, we're going to send them both a shirt, because it was pretty 251 miles with having those stops.
34:27
Jay Tiegs: They started on Friday morning so they ran all through the weekend nonstop and I can't imagine how incredibly difficult that is.
34:35
Jay Tiegs: You want to talk about mindset and grit and determination, incredible efforts.
34:39
Jay Tiegs: So we want to acknowledge both Dave and Cody for doing hard things and appreciate you guys, appreciate that effort pretty inspirational, so it inspires me to want to go do one.
34:48
Angi Betran: So oh yeah, and I'm going to be on the bucket list like 100 million percent.
34:53
Jay Tiegs: Absolutely so.
34:54
Jay Tiegs: Appreciate y'all and thank you for showing us what doing hard things is all about.
34:58
Jay Tiegs: So that's it.
34:59
Jay Tiegs: That's all I got you guys have a fantastic Monday.
35:02
Jay Tiegs: Yes, angie.
35:04
Angi Betran: Go forth and make somebody smile.
35:07
Angi Betran: Today it's Monday.
35:08
Angi Betran: Make somebody smile, man, let's do it.
35:11
Angi Betran: I'm making myself smile and I'm like I'm.
35:13
Angi Betran: I'm not even halfway here, but I'm here and I'm smiling and I'm going to make somebody smile, whether it's uncomfortable or not, Whether they like it or not, they're going to smile.
35:21
Angi Betran: That's my goal today to make give somebody a really uncomfortable smile or they just kind of look at you like oh.
35:28
Jay Tiegs: I like the uncomfortable ones.
35:29
Jay Tiegs: That's always the more fun ones.
35:31
Angi Betran: Yeah, yeah, that's what I'm doing today.
35:33
Jay Tiegs: Awesome, all right, all right.
35:34
Jay Tiegs: Well, yeah, have a fantastic day.
35:36
Jay Tiegs: I was going to shut this thing down, but I don't.
35:37
Jay Tiegs: I lost my, I lost the thing here.
35:39
Jay Tiegs: Oh, there, we are All right.
35:40
Jay Tiegs: All right, y'all, have a great Monday.
35:42
Jay Tiegs: See you guys, do hard things.
35:44
Angi Betran: See ya.
35:45
Jay Tiegs: Bye.