Latest / Do Hard Things™ with Siegfried Tiegs / In the Zone: The 5 Running Paces For Peak Performance

Transcript

In the Zone: The 5 Running Paces For Peak Performance · Do Hard Things™ with Siegfried Tiegs

• 0:44
  Jay Tiegs: Alright, welcome back everybody to another episode of the Do Our Things podcast.
• 0:48
  Jay Tiegs: I'm Jay Teague, running coach, certified high performance mindset coach, founder of the Do Our Things Nation, and our mission here is to empower you to upgrade your health, wealth and relationships through mindset and movement.
• 0:59
  Jay Tiegs: Angie's in the house as well.
• 1:01
  Jay Tiegs: Angie, how are you doing this morning?
• 1:02
  Angi Betran: Hey, good morning, I am, I'm here, I'm happy it's Monday.
• 1:06
  Jay Tiegs: I'm ready to get it going.
• 1:07
  Jay Tiegs: Okay, yeah, what do you got on tap this week?
• 1:09
  Jay Tiegs: Are you excited about the week?
• 1:11
  Angi Betran: I'm very excited about the week Roller Derby running.
• 1:15
  Angi Betran: Roller Derby running.
• 1:17
  Angi Betran: Got to have an amazing weekend with the granddaughters.
• 1:20
  Angi Betran: Yeah, it's going to be a great week.
• 1:22
  Jay Tiegs: All the hard things.
• 1:23
  Angi Betran: All the hard things.
• 1:24
  Jay Tiegs: Yes, well, hey, this morning we're going to talk about the podcast is titled In the Zone, the Five Running Paces for Peak Performance.
• 1:32
  Jay Tiegs: Last week we kind of we spent most of the time talking about the easy pace and being able to run slow, which is one of the running paces.
• 1:41
  Jay Tiegs: We thought it'd be fitting to just kind of highlight some of the other running paces so you can get more speed, more efficiency and spice up your running a little bit, because the I think the most common pitfall that runners have is that they find themselves running the same pace, same distance.
• 2:00
  Jay Tiegs: Not really they might be getting frustrated because they're not getting any faster.
• 2:04
  Jay Tiegs: There's some nuances to running at these different paces and if you can kind of tweak them and you understand the paces, you can make your running just, I don't know, what I love about running is that every run is unique, every run is its own little adventure, and the paces make it even better because you've got different things that you can target and shoot for.
• 2:28
  Jay Tiegs: So it's a way to kind of to kind of mix up and spice it up.
• 2:30
  Jay Tiegs: So we're going to talk about the various paces.
• 2:33
  Jay Tiegs: Before we get into that, make sure you smash that subscribe button and that way you're notified of any future episodes that we have and leave us a review.
• 2:42
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• 2:45
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• 2:46
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• 2:48
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• 2:52
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• 2:55
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• 2:59
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• 3:09
  Jay Tiegs: So send us a nomination with a quick write up and we'd be happy to do that.
• 3:14
  Jay Tiegs: So we're also sponsored by DoHeartThingsNationcom, where we have an opportunity to buy some merch.
• 3:22
  Jay Tiegs: We've got some pretty cool gear.
• 3:23
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• 3:26
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• 3:42
  Jay Tiegs: So it's like going to the gym for your mindset.
• 3:46
  Jay Tiegs: So if you'd like to learn more about that, go to DoHeartThingsNationcom.
• 3:49
  Jay Tiegs: You can also see all our upcoming events.
• 3:51
  Jay Tiegs: We've got the DoHeartThings 28.
• 3:52
  Jay Tiegs: We just finished up the month of January.
• 3:53
  Jay Tiegs: We've got a slight twist for February.
• 3:56
  Jay Tiegs: We've got the Taji 100 kicking off in February.
• 3:59
  Jay Tiegs: Rock and roll marathon up in April and do our things 9-11 run in Rock in September, usmc in October and a couple more things that we're working on.
• 4:08
  Jay Tiegs: So keep an eye out on your email and keep tabs on the website so you can learn more.
• 4:16
  Jay Tiegs: And if you're not part of our Facebook page, you want some encouragement and motivation, go check out our Facebook page.
• 4:21
  Jay Tiegs: We're also, angie and I are both pretty active on TikTok, so we're actually live streaming now on TikTok, so if you'd like to join us there, I've been posting a lot more stuff on TikTok that's exclusive there.
• 4:30
  Jay Tiegs: It's just a fun community.
• 4:31
  Jay Tiegs: So, yeah, that's it for the business end of things.
• 4:35
  Jay Tiegs: So, angie, can you believe it's the frickin' end of January, of January 4 already?
• 4:41
  Angi Betran: No, I cannot.
• 4:42
  Angi Betran: I feel like I blinked and it's just like, oh okay, well, there's another month's gone by, All right.
• 4:49
  Jay Tiegs: I know I went by quick.
• 4:50
  Jay Tiegs: I went through Christmas and the end of January.
• 4:54
  Jay Tiegs: I mean it's already gone.
• 4:54
  Jay Tiegs: Like February is like this week which is awesome because I'm looking forward to spring, but it just reminded me how quick time flies.
• 5:02
  Jay Tiegs: Yes, how was your month of January as far as your training and fitness and everything else?
• 5:09
  Angi Betran: Training Month of January was yes, that's great For dough.
• 5:12
  Angi Betran: It was hard.
• 5:13
  Angi Betran: I was sick a lot.
• 5:15
  Angi Betran: I brought a lot of December sickness in to January and so, man, it was tough, but I got it done, I stuck it out and I feel much, much better now and I look forward to moving into February Headfirst.
• 5:30
  Angi Betran: I mean, tajia is just like it's the, the yearly thing that I look forward to, and so, yeah, makes February suck less.
• 5:38
  Angi Betran: It does, it does.
• 5:42
  Jay Tiegs: So, for those don't know what Tajia's, tajia has become like an annual event.
• 5:45
  Jay Tiegs: It's a virtual, it's a virtual challenge and it supports the Tajia 101c and it supports team red, white and blue, and just a great way to.
• 5:54
  Jay Tiegs: So it's one of our Events for the month.
• 5:57
  Jay Tiegs: So if you have any interest, you want to join, you listen to us later, or just your mark February as Tajima, and it's a great way to get some miles in.
• 6:05
  Jay Tiegs: So, mm-hmm, as far as I'm getting some longer runs in, I've got the big, big race in April, the Ozark adventure, so I'm actually piling on some mileage now.
• 6:16
  Jay Tiegs: We're getting up there.
• 6:17
  Jay Tiegs: I think one for 16 mile or this week.
• 6:20
  Jay Tiegs: Oh we get to run that in Florida, so we're gonna go down to Tideby Island with the Ultramax team and help Time the race down there.
• 6:26
  Jay Tiegs: I got to learn how to use the my laps timing system and and yeah, oh, it just wrapped up the do hard things 28.
• 6:34
  Jay Tiegs: I'm down.
• 6:35
  Jay Tiegs: I'm down six pounds.
• 6:37
  Angi Betran: Hey, that's good.
• 6:39
  Angi Betran: Yeah, yeah, I feel you know, and I think that's gosh, the do hard things.
• 6:46
  Angi Betran: 28 challenge is was a great way to kick off the week.
• 6:49
  Angi Betran: I mean the year actually, and I'm starting it right back again on February 1st, I mean absolutely, yeah, our twist.
• 6:57
  Jay Tiegs: Well, I'll push it.
• 6:58
  Jay Tiegs: I'm not gonna talk about on the podcast today, but if you're interested in that, I'm gonna push out an email and video in the in the Facebook group.
• 7:05
  Jay Tiegs: But if you have interest in do our things 28, go to do our things, nationcom.
• 7:09
  Jay Tiegs: Click on the, click on challenges and you can download the the sheet.
• 7:14
  Jay Tiegs: It's a great way to jump start and, yeah, so, alright, let's hop into the topic of today, which is training paces, and there are five paces that you need to be aware of, and this is I.
• 7:28
  Jay Tiegs: So I'm a big fan of the Daniels running formula.
• 7:31
  Jay Tiegs: I'm a certified coach with them.
• 7:33
  Jay Tiegs: So these are the training paces that I Use with my runners and I'm familiar with and I'm gonna give you an overview of what they are.
• 7:42
  Jay Tiegs: But I think, in order to understand the training paces, we need to understand what VO2 max is, and everyone's heard the term VO2 max, but but what is it?
• 7:50
  Jay Tiegs: Because it does get a little geeky and I'm gonna try to explain it in a way that that that doesn't go over your head, because as soon as I say that, sometimes I even for a long time, what's the VO2 max?
• 7:59
  Jay Tiegs: To try to read it and read it over and over and over again.
• 8:01
  Jay Tiegs: What the hell does this really mean?
• 8:02
  Jay Tiegs: Yeah, try to explain it a way that makes sense.
• 8:04
  Jay Tiegs: So VO2 max is your.
• 8:08
  Jay Tiegs: It's known as the maximal oxygen uptake.
• 8:11
  Jay Tiegs: It's the maximum rate at which an individual can consume oxygen.
• 8:16
  Jay Tiegs: You're breathing in oxygen right during intense or maximal, like when you're like full on effort, right?
• 8:22
  Jay Tiegs: So it's measured in milliliters of oxygen and it's consumed in one minute per kilogram of body weight.
• 8:29
  Jay Tiegs: Okay, I know, just.
• 8:30
  Jay Tiegs: I know people just like their head, their eyes rolling back their head.
• 8:32
  Jay Tiegs: All right, you lost me all that, right?
• 8:34
  Jay Tiegs: So VO2 max is a key indicator of your aerobic physical fitness.
• 8:39
  Jay Tiegs: It's basically the capacity of your heart, lungs and blood to deliver oxygen to the muscles During a sustained physical activity.
• 8:50
  Jay Tiegs: Now, typically this is tested on a treadmill, in a you know, like a lab rat with a mask over your face.
• 8:56
  Jay Tiegs: I've done it before.
• 8:57
  Jay Tiegs: It's not, it's not pleasant, it's.
• 8:59
  Jay Tiegs: It's a really tough exercise, but the the data is really good.
• 9:06
  Jay Tiegs: Now, most people I mean many people don't have access or they're unwilling to pay for a VO2 test, and that's, it's okay.
• 9:14
  Jay Tiegs: It's what I love about the Daniels running formula, because you don't really need to do that we can kind of gauge what your VO2 max is based on some of these paces, because they've done a really good job of creating some tables.
• 9:27
  Jay Tiegs: So, dr Jack Daniels, yes, just like the whiskey.
• 9:31
  Jay Tiegs: I like the whiskey and I like the running coach, the world-renowned running coach who created the Daniels running formula.
• 9:37
  Jay Tiegs: I don't recall his partner's name, I should have prepped for that for this podcast but bottom line is he had a running friend who worked at NASA and was, and they basically broke down, like you know, they could determine what your training paces were and they could estimate, like, if you ran a 5k at a certain pace and you gave it an all-out effort, like what you're.
• 10:05
  Jay Tiegs: They call it the V dot because it's it's they didn't do a VO2 test, but they could kind of determine with a level of accuracy you know, what your marathon pace could be if you did the appropriate training based off those times.
• 10:19
  Jay Tiegs: So all of that to say that these, the, the, the V dots, is a formula from Jack Daniels based on VO2.
• 10:31
  Jay Tiegs: Okay, so let me, let me go back to VO2.
• 10:33
  Jay Tiegs: Vo2 max is the maximal rate in which an individual can consume oxygen during intense or maximal exercise.
• 10:41
  Jay Tiegs: It's measured in milliliters of oxygen consumed in one minute of kilogram of body weight.
• 10:46
  Jay Tiegs: Okay, vo2 max is a performance indicator and it really.
• 10:52
  Jay Tiegs: It's ultimately what tests and measures your cardiovascular fitness.
• 10:55
  Jay Tiegs: So how you know you're, how, how good that whole system is, is operating, it's.
• 11:02
  Jay Tiegs: These values are associated with high levels of endurance and you know, typically runners and cyclists and rowers, they, they, you know this is a pretty key metric for for their fitness.
• 11:12
  Jay Tiegs: When you understand your VO2, you can, it'll help you with your training data and help you with your paces.
• 11:20
  Jay Tiegs: When I describe the paces, it refers back to VO2, which is why I'm talking about it now.
• 11:26
  Jay Tiegs: Let me use an analogy that might make more sense.
• 11:27
  Jay Tiegs: Your VO2 max is like the engine size in a car.
• 11:32
  Jay Tiegs: Okay, so I've got a.
• 11:35
  Jay Tiegs: I've got a couple cars I've got.
• 11:37
  Jay Tiegs: I got a little four cylinder diesel engine in my, my sport wagon Jetta.
• 11:42
  Jay Tiegs: I've got a six cylinder in my, in my four runner.
• 11:45
  Jay Tiegs: What kind of car do you have?
• 11:47
  Jay Tiegs: Angie Cheap Compass Trock so you probably got like a four cylinder.
• 11:53
  Angi Betran: Yeah, four cylinder.
• 11:54
  Jay Tiegs: Okay, and then you know my father-in-law, he's got an old Tundra, it's got the V8 in it, you know.
• 11:59
  Jay Tiegs: So you know, so we can understand different engine sizes, different horsepower.
• 12:03
  Jay Tiegs: You drive a car, you know, some of them are my, my Jetta it's.
• 12:07
  Jay Tiegs: You know it's built for distance and it's it's steady, it's not super fast but it's like the optimal.
• 12:14
  Jay Tiegs: If it were a runner, it would be like, I don't know, like an ultra marathoner, just it's made for just distance and just got really good horsepower.
• 12:26
  Jay Tiegs: My four runner, slow and steady, got enough horsepower to crush some hills but it's not super fast.
• 12:35
  Jay Tiegs: You know, like a sports car, you know it's made for speed, right.
• 12:39
  Jay Tiegs: So we all have different engines inside of us and just like when you're at a car track, you're racing cars, you can modify the engines.
• 12:48
  Jay Tiegs: I can put a, I can put a turbo, you know, or a yeah, like a turbo on my four runner.
• 12:56
  Jay Tiegs: They have those to optimize performance.
• 12:58
  Jay Tiegs: I could spend $7,000 to do that.
• 13:00
  Jay Tiegs: Some people do that so they can get greater performance out of that four runner.
• 13:03
  Jay Tiegs: So you know, bottom line is engines can be modified right and the, when we're looking at a car analogy, you know your VO2 max is the size of the engine of your car.
• 13:14
  Jay Tiegs: So the larger engine, the higher the VO2 max.
• 13:17
  Jay Tiegs: You have the potential to produce more power because you're getting more oxygen and more blood, just like more, more fuel in the engine, more combustion.
• 13:26
  Jay Tiegs: So that's what your VO2 max is.
• 13:29
  Jay Tiegs: Your fuel efficiency, so my four runner the reason I bought my Jetta is because the fuel efficiency is horrible.
• 13:35
  Jay Tiegs: I get about, I think right now, like 15 miles a gallon on my four runner because I got lifted tires on and everything else.
• 13:41
  Jay Tiegs: So that equates to my fuel efficiency.
• 13:43
  Jay Tiegs: That's your oxygen utilization.
• 13:45
  Jay Tiegs: My other car gets like 40 miles to the gallon, so it's got far better oxygen use, utilization or fuel utilization.
• 13:54
  Jay Tiegs: So for the human body, think of that as like your oxygen utility, okay, your ability to be efficient with your oxygen.
• 14:01
  Jay Tiegs: A car with better fuel efficiency can travel longer distances on the same amount of fuel.
• 14:07
  Jay Tiegs: It's the same as a human.
• 14:08
  Jay Tiegs: So a person with a higher VO2 max can use the oxygen you inhale more efficiently.
• 14:15
  Jay Tiegs: Does that make sense?
• 14:19
  Angi Betran: Yes, that last sentence brought it all together.
• 14:20
  Angi Betran: Okay, cool.
• 14:21
  Angi Betran: Yes, the last sentence brought it all together.
• 14:23
  Angi Betran: There you go.
• 14:24
  Angi Betran: Okay, so there's a lot.
• 14:25
  Angi Betran: Yeah, try to.
• 14:27
  Angi Betran: This is not easy to explain.
• 14:29
  Jay Tiegs: So, when it comes to VO2 max, your fuel efficiency for you is the amount of oxygen that you can process, that you can inhale more efficiently.
• 14:38
  Jay Tiegs: Okay, so you can work on that.
• 14:40
  Jay Tiegs: That's why we want to train these training paces, so you can maximize the use of your oxygen.
• 14:45
  Jay Tiegs: Hence, refer back to last week's podcast episode of why running slow is incredibly important.
• 14:51
  Jay Tiegs: It makes you a more fuel efficient car, a fuel efficient runner.
• 14:56
  Jay Tiegs: Does that make sense?
• 14:57
  Jay Tiegs: I guess he's listening.
• 14:58
  Jay Tiegs: She gets it.
• 14:59
  Jay Tiegs: Okay, awesome, good, yes, you've heard it.
• 15:01
  Jay Tiegs: I'm just trying to make it stick.
• 15:02
  Jay Tiegs: So this is not easy.
• 15:04
  Jay Tiegs: We're trying to make these things, these concepts, stick, so, all right.
• 15:09
  Jay Tiegs: So that means if you have a higher, if you're more efficient with your oxygen utilization, you can run faster, longer and you can go further and take a guess.
• 15:17
  Jay Tiegs: So, just like a sports car with a powerful engine, a higher VO2 max can perform better and you can sustain a higher intensity.
• 15:29
  Jay Tiegs: So when you are like redlining it, you got a ticometer, you want to keep the car running.
• 15:37
  Jay Tiegs: This is when you're like running hard and fast, you can like, if you're doing YASO 800s, which every time I prescribe them to my wife they're 800 meter, like all out, she wants to divorce me.
• 15:48
  Jay Tiegs: Well, when I start someone off doing them, we're going to start off at maybe four.
• 15:54
  Jay Tiegs: You're going to hate me after those.
• 15:56
  Jay Tiegs: At four, you're probably done.
• 15:58
  Jay Tiegs: Well, next week I'm going to give you five and you're going to notice that you can actually do a little bit longer, and then we're going to work our way up to eight.
• 16:06
  Jay Tiegs: Well, when you increase your VO2 max, you're going to notice that you can actually do a.
• 16:10
  Jay Tiegs: You are increasing your performance and that's enabling you to run faster, longer and make those incremental changes.
• 16:18
  Jay Tiegs: Does that make sense?
• 16:18
  Jay Tiegs: That's how you know that your VO2 max is improving, because when you do these repeated efforts, you can see the improvement.
• 16:26
  Jay Tiegs: So, from one week, you know, doing four, eight hundreds, you can do the fifth one.
• 16:31
  Jay Tiegs: You might still hate me and that's cool, but then you're redlining it.
• 16:34
  Jay Tiegs: I mean, it's supposed to be hard.
• 16:35
  Jay Tiegs: Yeah, so this is.
• 16:39
  Jay Tiegs: It's the equivalent of a car maintaining high speed without blowing up the engine, right?
• 16:46
  Jay Tiegs: So, because in a car race I'm thinking of, like Le Mans, you know that where they do the, those that's the, the ultimate, like endurance races for cars their job is to push the engine as hard as they can, but they can blow up early and and that's you know, for a runner equivalent, it's like hitting the wall and just completely falling apart.
• 17:09
  Jay Tiegs: So you want your VO2 max is important because you want to push the envelope to finish the race as hard and fast as you can.
• 17:15
  Jay Tiegs: Does all that make sense?
• 17:18
  Jay Tiegs: Am I making sense?
• 17:18
  Jay Tiegs: Yeah, ok, cool yeah.
• 17:20
  Angi Betran: Yeah, I'm still with you.
• 17:22
  Jay Tiegs: I'm still with you.
• 17:22
  Jay Tiegs: We're here.
• 17:23
  Angi Betran: We're here Cool.
• 17:25
  Jay Tiegs: This is not easy to explain.
• 17:26
  Jay Tiegs: Try not trying to use this analogy to explain it.
• 17:27
  Jay Tiegs: So, All right.
• 17:28
  Jay Tiegs: So VO2 max in regards to performance, just like a sports car has a powerful engine, a higher VO2 max will perform better in endurance sports.
• 17:37
  Jay Tiegs: That way you can sustain the higher efforts.
• 17:41
  Jay Tiegs: Cars can be modified and tuned to achieve performance.
• 17:45
  Jay Tiegs: Some race cars are made for speed.
• 17:48
  Jay Tiegs: Quarter mile track OK, all out in a quarter mile.
• 17:52
  Jay Tiegs: Think of Usain Bolt running 100 meter dash All right, those cars are designed specifically to go all out short distance.
• 18:01
  Jay Tiegs: It's a different.
• 18:02
  Jay Tiegs: You're not going to race that type of car.
• 18:04
  Jay Tiegs: You're not going to race a drag car at Le Mans doing a 24 hour.
• 18:07
  Jay Tiegs: You know, 24 hour Le Mans.
• 18:09
  Jay Tiegs: Completely different engine, completely different setup.
• 18:12
  Jay Tiegs: They train different.
• 18:13
  Jay Tiegs: It's completely different.
• 18:14
  Jay Tiegs: Your body is the same way.
• 18:15
  Jay Tiegs: If you're training for a marathon, you're going to be doing a completely different training method and cycle than someone running 100 meter dash, 200 meter dash, 400 meter.
• 18:26
  Jay Tiegs: So this is why the training paces are important, because the training paces enable you to modify and tune your internal engine.
• 18:36
  Jay Tiegs: So that's why it's important to these training paces will help you modulate your VO2 max, which ultimately enhances your physical performance.
• 18:45
  Jay Tiegs: And so while you can't change your engine size genetically, we've all been given, given, a different engine.
• 18:51
  Jay Tiegs: You can fine tune for better performance.
• 18:55
  Jay Tiegs: So we're all either.
• 18:57
  Jay Tiegs: You know, I think I'm more like a diesel engine.
• 19:00
  Jay Tiegs: I'm like a frickin freight liner.
• 19:02
  Jay Tiegs: I'm just a big dude.
• 19:03
  Jay Tiegs: I'm a Clydesdale and I've got a diesel engine.
• 19:06
  Jay Tiegs: I am not incredibly fast, I have tried.
• 19:10
  Jay Tiegs: I'm just.
• 19:11
  Jay Tiegs: I'm a long distance, steady as she goes.
• 19:14
  Jay Tiegs: Probably I'm probably a better middle distance runner than I am any type of long distance.
• 19:18
  Jay Tiegs: So you know, we all have.
• 19:22
  Jay Tiegs: You know.
• 19:22
  Jay Tiegs: I look at a smaller runner who can like a Kenyan.
• 19:25
  Jay Tiegs: They typically have a certain body size.
• 19:28
  Jay Tiegs: They're made for long distance and they can go that.
• 19:32
  Jay Tiegs: That's their body style, that's the engine that they've been assigned.
• 19:35
  Jay Tiegs: Now we can fine tune our engines for better performance by these training paces.
• 19:41
  Jay Tiegs: Does that make sense?
• 19:42
  Angi Betran: So is the goal of training for your VO2 max.
• 19:45
  Angi Betran: Are you trying to increase your VO2?
• 19:49
  Jay Tiegs: Yes, ultimately, what a an endurance runner should be doing?
• 19:53
  Jay Tiegs: Well, I mean, all athletes should be trying to increase their VO2.
• 19:57
  Jay Tiegs: There's a combination of, you know, muscle strength and endurance training is also going to help.
• 20:02
  Jay Tiegs: Right, right, type one fibers versus type two.
• 20:05
  Jay Tiegs: So I think it's that nature.
• 20:07
  Jay Tiegs: But right, overall, we should all be trying to improve our VO2 max.
• 20:11
  Jay Tiegs: Hence why runners that run the same?
• 20:14
  Jay Tiegs: This is the big pitfall the runners that run the same pace and distance every single time.
• 20:19
  Jay Tiegs: You're not fine tuning your engine.
• 20:22
  Jay Tiegs: That's why you're not getting faster.
• 20:23
  Jay Tiegs: And then there's other things to consider, like you know your weight and your strength and things like that and your nutrition.
• 20:29
  Jay Tiegs: But we're talking about training paces.
• 20:32
  Jay Tiegs: If you don't train in the different paces, you're not going to improve your efficiency, you're not going to be able to get better fuel economy in your car and you're not going to be able to fine tune your car for higher performance.
• 20:46
  Jay Tiegs: So that's why we have the five training paces, so you can work on those different paces, so you can fine tune your car.
• 20:53
  Jay Tiegs: All right, so we spent a lot of time talking about VO2 max and really talking about the engine.
• 20:58
  Jay Tiegs: Let's talk about the five training paces the pretty simple.
• 21:02
  Jay Tiegs: These are actually pretty simple, but these are good to know.
• 21:04
  Jay Tiegs: But I think it's really important to know what the paces are, or the what VO2 max is.
• 21:09
  Jay Tiegs: All right, we talked a lot last week about the easy pace.
• 21:13
  Jay Tiegs: If you want to do a deep dive on the easy pace, that is a perceived effort.
• 21:16
  Jay Tiegs: If there was a perceived effort of one through 10, zero, being laying in your bed, turning oxygen into carbon dioxide, not doing anything, that's zero, right, 10 is like all out, like you are just raw down the track and easy pace is going to be four.
• 21:31
  Jay Tiegs: You know that you're in the easy pace when you are having a conversation.
• 21:36
  Jay Tiegs: You are just.
• 21:39
  Jay Tiegs: It should feel easy, it should feel comfortable.
• 21:41
  Jay Tiegs: You should be having a good time.
• 21:42
  Jay Tiegs: It should be fun.
• 21:43
  Jay Tiegs: Yes, it should be fun.
• 21:44
  Jay Tiegs: All right.
• 21:46
  Jay Tiegs: Now, however long you run for the week you should be about.
• 21:51
  Jay Tiegs: You know 80% of your runs should be at this pace.
• 21:55
  Jay Tiegs: That sounds counterintuitive.
• 21:56
  Jay Tiegs: I tell people that they're mind.
• 21:58
  Jay Tiegs: They can't believe it.
• 21:59
  Jay Tiegs: Like coach, am I even getting anything out of this?
• 22:01
  Jay Tiegs: Yes, you are working on becoming a Volkswagen Jetta.
• 22:06
  Jay Tiegs: Like it's 45 miles a gallon.
• 22:08
  Jay Tiegs: You're working on that ability to be economical.
• 22:11
  Jay Tiegs: You cannot do that if you're running threshold all the time and running, you know, interval pace all the time.
• 22:16
  Jay Tiegs: You can only really do that.
• 22:17
  Jay Tiegs: You get the max benefit by running slow.
• 22:19
  Jay Tiegs: This is also the time to work on your cadence.
• 22:22
  Jay Tiegs: So it's kind of like from a car perspective, optimizing the tires and making sure that the car is running efficiently down the track.
• 22:32
  Jay Tiegs: That makes sense.
• 22:33
  Jay Tiegs: You're working on, you know, all of the other your economy of running, your cadence and strides and all of those things.
• 22:40
  Jay Tiegs: You're working on your ability to feed yourself and you know, and just having a good time.
• 22:45
  Jay Tiegs: Right, we want you to come back next time.
• 22:47
  Jay Tiegs: So that's what your easy runs all about.
• 22:49
  Jay Tiegs: It's 59 to 74% of your VO2 max.
• 22:53
  Jay Tiegs: That's what we need to know.
• 22:54
  Jay Tiegs: With this system, we kind of gauge what that is.
• 22:56
  Jay Tiegs: Yeah, the easy run also enables you to reduce injury as well, so you can get a lot of volume in and without without injury, because when you're running hard and fast, you're more prone to more prone to injury as well.
• 23:14
  Jay Tiegs: All right.
• 23:15
  Jay Tiegs: So if you want to do a deep dive on the easy run, check out last week's podcast.
• 23:18
  Jay Tiegs: We're really, really dissected, but the bottom line is slow run.
• 23:21
  Jay Tiegs: Four out of 10, 80% of the time.
• 23:24
  Jay Tiegs: All right.
• 23:25
  Jay Tiegs: The next pace is your marathon pace.
• 23:27
  Jay Tiegs: Now, this is.
• 23:28
  Jay Tiegs: I have runners be like hey, I'm just training for a 10K, why am I running the marathon pace?
• 23:32
  Jay Tiegs: I'm not training for a marathon pace.
• 23:34
  Jay Tiegs: It's just a designator.
• 23:35
  Jay Tiegs: This would be your ideal pace, that you would run a marathon so you could finish it at the end.
• 23:40
  Jay Tiegs: You're not going all out because you don't wanna burn out, but you're not going easy because we wanna put in an effort we wanna.
• 23:47
  Jay Tiegs: So this is probably more of like a six out of 10 or anywhere between four to six out of 10.
• 23:51
  Jay Tiegs: This would be your projected marathon pace, and so I'll put in the end pace.
• 23:57
  Jay Tiegs: So a little bit faster, but not super hard.
• 23:59
  Jay Tiegs: At this pace you can still speak, probably not full sentences.
• 24:04
  Jay Tiegs: I mean, you should be able to speak full sentences, but it might be a little bit uncomfortable, especially as you get tired toward the end of it.
• 24:09
  Jay Tiegs: You should be able to eat and drink at this pace.
• 24:12
  Jay Tiegs: So this is that's important to note.
• 24:13
  Jay Tiegs: This is 20% of your weekly mileage should be at end pace.
• 24:19
  Jay Tiegs: So that's it.
• 24:23
  Jay Tiegs: That's your marathon rank pace.
• 24:25
  Jay Tiegs: Then there's your threshold pace.
• 24:27
  Jay Tiegs: Now, if I were to, when I program runners to run, we're gonna have at least one threshold run per week.
• 24:34
  Jay Tiegs: Your threshold should be comfortably hard.
• 24:36
  Jay Tiegs: This is more like an eight out of 10 or maybe anywhere between.
• 24:40
  Jay Tiegs: Well, let's say that's six to eight range, probably more toward the eight where you should.
• 24:46
  Jay Tiegs: You could be able to speak but you can maintain it.
• 24:50
  Jay Tiegs: But you're looking forward to this being over with Like this kind of sucks, like we're getting close to that red line but we're holding it.
• 24:59
  Jay Tiegs: An elite rested runner can hold this pace for about 60 minutes.
• 25:04
  Jay Tiegs: For the average runner we're probably talking like 20 to 40 minutes.
• 25:08
  Jay Tiegs: For the most part that's the sustained effort.
• 25:12
  Jay Tiegs: So when I train a new runner we're probably like I'm always looking for hey, I need you to go out and run a good 20 minute solid run so I can get your V dot, so I can understand what your overall V dot paces will be.
• 25:23
  Jay Tiegs: That's based off your threshold training pace.
• 25:27
  Jay Tiegs: Threshold pace is about 86 to 88% of your VO2 max.
• 25:31
  Jay Tiegs: So this is like probably this is where on the ticometer where it's like that red line, like we're not crossing the red line, but we're right there, our can run there.
• 25:41
  Jay Tiegs: Red lines, that's bad, right, that's you're gonna blow up, you can run, you can run your car there, but we're not, we're right at the line.
• 25:49
  Jay Tiegs: That make sense, yeah, okay.
• 25:52
  Jay Tiegs: So once a week, steady, demanding, comfortably hard threshold runs what you need, or some type of interval or tempo.
• 26:01
  Jay Tiegs: We can do a whole other episode about different type.
• 26:04
  Jay Tiegs: We should probably do that.
• 26:04
  Jay Tiegs: Different types of threshold runs, all right.
• 26:07
  Jay Tiegs: The next pace is the interval pace and this is where we're gonna really maximize and really stress our VO2 max.
• 26:19
  Jay Tiegs: For efficiency.
• 26:19
  Jay Tiegs: This is basically running at VO2 max.
• 26:24
  Jay Tiegs: So to get into VO2 max, like have you ever done a VO2 test?
• 26:28
  Jay Tiegs: Have you done one Angie before?
• 26:29
  Angi Betran: I know I have not Mm-mm.
• 26:32
  Jay Tiegs: So they put you on a treadmill and you get going and it takes about two minutes to get into that zone of where you're actually in to VO2 max.
• 26:40
  Jay Tiegs: So when you do eye training this is probably gonna be more like a seven, two and 11, maybe 12 minute run, mm-hmm.
• 26:46
  Jay Tiegs: But that first couple of minutes you're just kind of ramping up because you've got the energy.
• 26:51
  Jay Tiegs: But it's really about getting the oxygen and getting the heart rate and kind of getting everything, kind of like getting everything going Mm-hmm.
• 26:59
  Jay Tiegs: So you'll do these interval paces and this is gonna really kind of help you expand your VO2 max.
• 27:05
  Jay Tiegs: But when you do these you're probably gonna run no more than probably 11 to 12 minutes of running.
• 27:11
  Jay Tiegs: But the whole point is to get you into that VO2 max.
• 27:15
  Jay Tiegs: We're here about a nine out of 10 on the perceived effort scale, mm-hmm, to really really like just push the limit right.
• 27:23
  Jay Tiegs: We're really really doing a performance test on your engine.
• 27:27
  Jay Tiegs: Here is what we're doing when you do eye training.
• 27:29
  Jay Tiegs: Eye training is about 8% of your weekly mileage.
• 27:34
  Jay Tiegs: So this would be on your.
• 27:35
  Jay Tiegs: I would program this on a threshold run or your quality session for a threshold on a threshold day.
• 27:43
  Jay Tiegs: But this is a pace that you could subjectively maintain for about 10 to 12 minutes of racing and time.
• 27:49
  Jay Tiegs: So think of probably like an all out mile.
• 27:52
  Jay Tiegs: If you're running a mile or maybe a little bit more than a mile, like that pace really fricking hard, it sucks, like you're suffering, it hurts, kill me, kill me now, mm-hmm, and then finally you've got repetition pace.
• 28:05
  Jay Tiegs: This is basically your all out speed.
• 28:08
  Jay Tiegs: This is should be no more than 5% of your weekly mileage.
• 28:13
  Jay Tiegs: It's just super hard.
• 28:17
  Jay Tiegs: It's a 10, it's a 10.
• 28:20
  Jay Tiegs: Short distance, just to kind of the bottom line for that.
• 28:25
  Jay Tiegs: Once again, you're doing your VO2 max.
• 28:27
  Jay Tiegs: You're working on this type one fiber muscles.
• 28:31
  Jay Tiegs: It's really good like strength training.
• 28:32
  Jay Tiegs: That's why runners should do that, because you're varying up your paces.
• 28:37
  Jay Tiegs: You're getting some strength out of it.
• 28:38
  Jay Tiegs: You're actually you're increasing your capacity as well for VO2.
• 28:43
  Jay Tiegs: And that's yeah, it's like going to the track and doing 100 meter, 200 meter, maybe 400 meter repeats.
• 28:52
  Jay Tiegs: So those are the five paces.
• 28:55
  Jay Tiegs: So when I train runners, most of the time most of you're really going to be operating out of one of the three easy marathon and threshold and with the sprinkling for a more seasoned runner, I would not put a new runner that hasn't been running much into the I or R repetition until they're probably like their second training cycle.
• 29:12
  Jay Tiegs: But it's all about volume and working on some speed and then when you get enough volume, then we can really work on speed.
• 29:21
  Jay Tiegs: That's when you get, that's when you introduce the interval pace and repetition pace.
• 29:25
  Jay Tiegs: So what did I miss?
• 29:28
  Jay Tiegs: I miss anything.
• 29:29
  Jay Tiegs: We're talking a lot.
• 29:33
  Angi Betran: No, I don't think you miss anything when.
• 29:38
  Angi Betran: Oh, okay, so if we're when you're training, how does a heart rate monitor?
• 29:43
  Angi Betran: How can that help you in understanding your training paces?
• 29:48
  Angi Betran: By monitoring that.
• 29:51
  Jay Tiegs: Yes.
• 29:51
  Jay Tiegs: So your heart rate monitor is going to enable you and everyone's heart rate's different and we can.
• 29:57
  Jay Tiegs: We should surely talk about heart rate training on another episode, because we're already at 630.
• 30:02
  Jay Tiegs: But the bottom line is just like your tachometer on a car.
• 30:05
  Jay Tiegs: That's basically what your heart rate monitor is.
• 30:08
  Jay Tiegs: It's going to show you what zone that you're operating in.
• 30:11
  Jay Tiegs: So zone two and one and two is going to be your easy run marathon.
• 30:17
  Jay Tiegs: You're probably pushing the upper limits of zone two and into the threshold which is zone three, and then threshold.
• 30:27
  Jay Tiegs: You're squarely in that zone and then you've got yeah.
• 30:31
  Jay Tiegs: So your repetition and I are going to be at the zone five, which is all out maxing like redlining it.
• 30:38
  Jay Tiegs: And my heart rate monitor shows a red line.
• 30:40
  Jay Tiegs: When I'm doing that, it shows red and that's heart rate training is really good because you can see how well your body is recovering and how tired you are.
• 30:56
  Jay Tiegs: Like I said, we'll do another whole other episode on heart rate, but that's I like perceived effort, because sometimes I don't want people to constantly be like doing all that you can over, like you can overdo the data where you're constantly like looking at gauges and you can suck the life and the fun out of your run if you overdo it.
• 31:16
  Jay Tiegs: I like perceived effort because, hey, maybe your watch dies in the middle of a race.
• 31:20
  Jay Tiegs: You know, at least you can train off perceived effort and I don't want you to be a data junkie where you're just constantly measuring everything.
• 31:26
  Jay Tiegs: But I think heart rate is an excellent tool for tracking.
• 31:30
  Jay Tiegs: You know these different runs for maximum efficiency, but we'll do another episode on that.
• 31:36
  Angi Betran: Yeah, I mean, I feel like using the data to help you understand your body to where you don't have to have any type of equipment on you to understand what zone you're at in any given time, based on perceived effort.
• 31:52
  Angi Betran: I think that's kind of the goal there.
• 31:54
  Angi Betran: But yes, you're right, we're at 31.
• 31:55
  Angi Betran: So, absolutely so that's it.
• 31:59
  Jay Tiegs: So that's an overarching view of VO2 Max.
• 32:02
  Jay Tiegs: Hope I explained that way.
• 32:03
  Jay Tiegs: That makes sense in your different training paces so you can modify your engine to be more efficient.
• 32:10
  Jay Tiegs: Because if we're runners like let's be frank, we all want to be, we all want to perform better, typically, and but I will say, do not measure yourself, you know, with other people's yardstick.
• 32:22
  Jay Tiegs: Make yourself better, and your training paces are a way to go If you need help with that.
• 32:26
  Jay Tiegs: I mean, when I, when I do my training with my athletes, we use the VO2 app.
• 32:32
  Jay Tiegs: When I program, you're assigned your training paces every week and your watch synchronizes with that.
• 32:37
  Jay Tiegs: So when you're out running, it'll give you an alarm Okay, we need to get in our threshold pace now and it'll give you those indicators.
• 32:43
  Jay Tiegs: So if you want to really do a deep dive and really get some benefit from training, reach out to me.
• 32:47
  Jay Tiegs: We just set up on the plan.
• 32:48
  Jay Tiegs: So all right.
• 32:50
  Jay Tiegs: With that being said, let's talk about our weekly winner.
• 32:56
  Jay Tiegs: I'm excited about this one.
• 32:56
  Jay Tiegs: This one's awesome.
• 32:57
  Jay Tiegs: All right, ladies and gentlemen, if you can see my screen, this is hang on a second.
• 33:03
  Jay Tiegs: Sorry, I had a glitch on my computer.
• 33:07
  Jay Tiegs: All right, you guys see my screen.
• 33:09
  Jay Tiegs: See it?
• 33:10
  Jay Tiegs: Okay, cool, this is Donna Weber.
• 33:12
  Jay Tiegs: This is Donna Weber.
• 33:13
  Jay Tiegs: She's been doing our 28 day challenge.
• 33:15
  Jay Tiegs: She is from Columbia, missouri, and here's what's been super awesome about Donna.
• 33:19
  Jay Tiegs: She just posted this this morning.
• 33:21
  Jay Tiegs: She didn't step on the scale for the entire month.
• 33:26
  Jay Tiegs: She took a before, she'd delivered before and you know she got her weight and did all the before actions that you're supposed to do and she stepped on the scale this morning.
• 33:35
  Jay Tiegs: Yesterday was day 28.
• 33:36
  Jay Tiegs: So today is technically day 29.
• 33:38
  Jay Tiegs: She lost 10.5 pounds.
• 33:40
  Jay Tiegs: Get from her and she was so nervous about stepping on the scale because she didn't know how it was going to pan out.
• 33:45
  Jay Tiegs: This is just proof that in a short amount of time, you can make significant gains by just being consistent in some basic daily habits.
• 33:56
  Jay Tiegs: Absolutely, and what I love about the Do-HeartThings 28, it's just eight tasks, you do them consistently and you show up every day and you're going to gain improvement.
• 34:07
  Jay Tiegs: And she's been awesome, she's been sharing every day, she's been listening to the podcast and Donna is going to say job well done.
• 34:15
  Jay Tiegs: That's a testament of your commitment and your dedication to self improvement and it's I appreciate you sharing.
• 34:23
  Jay Tiegs: One of the aspects of this challenge is using the hashtag to share, so being vulnerable enough.
• 34:29
  Jay Tiegs: The reason that we put that in there.
• 34:33
  Jay Tiegs: You never know who's watching and you never know who you're going to inspire and by sharing your journey, you're going to be able to inspire other people.
• 34:41
  Jay Tiegs: And we woke up this morning.
• 34:44
  Jay Tiegs: She's like check this out.
• 34:45
  Jay Tiegs: I'm like, oh my gosh, it's so awesome and it inspires the hell out of us.
• 34:49
  Jay Tiegs: So thank you, great job, great job.
• 34:53
  Angi Betran: Yeah, that's awesome.
• 34:55
  Jay Tiegs: So all right, angie, I've been talking all you got any.
• 34:59
  Jay Tiegs: I'm going to let you just take it.
• 35:01
  Jay Tiegs: Take it from here, hey, all right so hey, it's Monday.
• 35:04
  Angi Betran: What do we do on Mondays?
• 35:05
  Angi Betran: We go.
• 35:06
  Angi Betran: We get out there, make yourself smile.
• 35:08
  Angi Betran: If you woke up and you're like, oh no, this is Monday, or change that around, look yourself in the mirror, take yourself, you are a bad ass and you are going to go out and conquer the week and make yourself smile.
• 35:21
  Angi Betran: Look at somebody else, give them a smile.
• 35:23
  Angi Betran: Maybe they're having a bad day.
• 35:24
  Angi Betran: Pop them up a little bit, spread the kindness that's what it's about and just go do some hard things.
• 35:30
  Angi Betran: And when you're doing hard things, it's going to make you smile because you're like I'm doing the hard things.
• 35:34
  Angi Betran: Absolutely, that's how we kill, that's how we crush you on Mondays.
• 35:37
  Jay Tiegs: Absolutely.
• 35:38
  Jay Tiegs: You may not be like in the middle of that hard thing like, oh this sucks.
• 35:43
  Angi Betran: But then when you're done it was amazing.
• 35:46
  Jay Tiegs: So that's what it's all about.
• 35:47
  Jay Tiegs: Hey, donna's watching hey good morning Donna, hey Donna.
• 35:50
  Jay Tiegs: We got.
• 35:51
  Jay Tiegs: All I see is Facebook user.
• 35:52
  Jay Tiegs: So I'm sorry I can see some people like Russ is on, but other people are like Facebook user.
• 35:58
  Jay Tiegs: But as much as people you killed it, that's right.
• 36:00
  Jay Tiegs: Thank you so much.
• 36:01
  Jay Tiegs: Congratulations, Donna Weber.
• 36:02
  Jay Tiegs: This is a well-deserved win.
• 36:04
  Jay Tiegs: Yes, there you go.
• 36:04
  Jay Tiegs: I was reading them all, Absolutely All right.
• 36:06
  Jay Tiegs: So all right.
• 36:10
  Jay Tiegs: Guys crush the day in the palm of your hands, Need more support.
• 36:12
  Jay Tiegs: Go to wwwDoOurThingsNationcom and we will see you all in the next episode.
• 36:15
  Jay Tiegs: Yes, we will.