January 29, 2024 • 36 mins
Dive deep into strategic pace training in this episode of the Do Hard Things podcast with your hosts, Jay and Angi. Without getting caught up in specific formulas, we explore the universal principles behind effective pace training that can improve your running. Whether you’re aiming to boost your endurance, speed, or overall performance, understanding the nuances of different running paces is key. From the rejuvenating easy runs to the speed of interval sprints, we dissect how each pace plays a crucial role in molding you into a more efficient and resilient runner. Tune in as we identify how to integrate various paces into your training schedule, ensuring each step takes you closer to your running goals.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jay Tiegs (00:44):
Alright, welcome back everybody to another episode of
the Do Our Things podcast.
I'm Jay Teague, running coach,certified high performance
mindset coach, founder of the DoOur Things Nation, and our
mission here is to empower youto upgrade your health, wealth
and relationships throughmindset and movement.
Angie's in the house as well.
Angie, how are you doing thismorning?
Angi Betran (01:02):
Hey, good morning, I am, I'm here, I'm happy it's
Monday.
Jay Tiegs (01:06):
I'm ready to get it going.
Okay, yeah, what do you got ontap this week?
Are you excited about the week?
Angi Betran (01:11):
I'm very excited about the week Roller Derby
running.
Roller Derby running.
Got to have an amazing weekendwith the granddaughters.
Yeah, it's going to be a greatweek.
Jay Tiegs (01:22):
All the hard things.
Angi Betran (01:23):
All the hard things .
Jay Tiegs (01:24):
Yes, well, hey, this morning we're going to talk
about the podcast is titled Inthe Zone, the Five Running Paces
for Peak Performance.
Last week we kind of we spentmost of the time talking about
the easy pace and being able torun slow, which is one of the
running paces.
We thought it'd be fitting tojust kind of highlight some of
the other running paces so youcan get more speed, more
(01:48):
efficiency and spice up yourrunning a little bit, because
the I think the most commonpitfall that runners have is
that they find themselvesrunning the same pace, same
distance.
Not really they might begetting frustrated because
they're not getting any faster.
There's some nuances to runningat these different paces and if
you can kind of tweak them andyou understand the paces, you
(02:11):
can make your running just, Idon't know, what I love about
running is that every run isunique, every run is its own
little adventure, and the pacesmake it even better because
you've got different things thatyou can target and shoot for.
So it's a way to kind of tokind of mix up and spice it up.
So we're going to talk aboutthe various paces.
(02:33):
Before we get into that, makesure you smash that subscribe
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(02:54):
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(03:20):
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We've got some pretty cool gear.
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(03:42):
So it's like going to the gymfor your mindset.
So if you'd like to learn moreabout that, go to
DoHeartThingsNationcom.
You can also see all ourupcoming events.
We've got the DoHeartThings 28.
We just finished up the month ofJanuary.
We've got a slight twist forFebruary.
We've got the Taji 100 kickingoff in February.
Rock and roll marathon up inApril and do our things 9-11 run
(04:04):
in Rock in September, usmc inOctober and a couple more things
that we're working on.
So keep an eye out on youremail and keep tabs on the
website so you can learn more.
And if you're not part of ourFacebook page, you want some
encouragement and motivation, gocheck out our Facebook page.
We're also, angie and I areboth pretty active on TikTok, so
(04:25):
we're actually live streamingnow on TikTok, so if you'd like
to join us there, I've beenposting a lot more stuff on
TikTok that's exclusive there.
It's just a fun community.
So, yeah, that's it for thebusiness end of things.
So, angie, can you believe it'sthe frickin' end of January, of
January 4 already?
Angi Betran (04:41):
No, I cannot.
I feel like I blinked and it'sjust like, oh okay, well,
there's another month's gone by,All right.
Jay Tiegs (04:49):
I know I went by quick.
I went through Christmas andthe end of January.
I mean it's already gone.
Like February is like this weekwhich is awesome because I'm
looking forward to spring, butit just reminded me how quick
time flies.
Yes, how was your month ofJanuary as far as your training
and fitness and everything else?
Angi Betran (05:09):
Training Month of January was yes, that's great
For dough.
It was hard.
I was sick a lot.
I brought a lot of Decembersickness in to January and so,
man, it was tough, but I got itdone, I stuck it out and I feel
much, much better now and I lookforward to moving into February
Headfirst.
(05:30):
I mean, tajia is just like it'sthe, the yearly thing that I
look forward to, and so, yeah,makes February suck less.
It does, it does.
Jay Tiegs (05:42):
So, for those don't know what Tajia's, tajia has
become like an annual event.
It's a virtual, it's a virtualchallenge and it supports the
Tajia 101c and it supports teamred, white and blue, and just a
great way to.
So it's one of our Events forthe month.
So if you have any interest,you want to join, you listen to
us later, or just your markFebruary as Tajima, and it's a
(06:04):
great way to get some miles in.
So, mm-hmm, as far as I'mgetting some longer runs in,
I've got the big, big race inApril, the Ozark adventure, so
I'm actually piling on somemileage now.
We're getting up there.
I think one for 16 mile or thisweek.
Oh we get to run that in Florida, so we're gonna go down to
Tideby Island with the Ultramaxteam and help Time the race down
(06:26):
there.
I got to learn how to use themy laps timing system and and
yeah, oh, it just wrapped up thedo hard things 28.
I'm down.
I'm down six pounds.
Angi Betran (06:37):
Hey, that's good.
Yeah, yeah, I feel you know,and I think that's gosh, the do
hard things.
28 challenge is was a great wayto kick off the week.
I mean the year actually, andI'm starting it right back again
on February 1st, I meanabsolutely, yeah, our twist.
Jay Tiegs (06:57):
Well, I'll push it.
I'm not gonna talk about on thepodcast today, but if you're
interested in that, I'm gonnapush out an email and video in
the in the Facebook group.
But if you have interest in doour things 28, go to do our
things, nationcom.
Click on the, click onchallenges and you can download
the the sheet.
It's a great way to jump startand, yeah, so, alright, let's
(07:18):
hop into the topic of today,which is training paces, and
there are five paces that youneed to be aware of, and this is
I.
So I'm a big fan of the Danielsrunning formula.
I'm a certified coach with them.
So these are the training pacesthat I Use with my runners and
(07:39):
I'm familiar with and I'm gonnagive you an overview of what
they are.
But I think, in order tounderstand the training paces,
we need to understand what VO2max is, and everyone's heard the
term VO2 max, but but what isit?
Because it does get a littlegeeky and I'm gonna try to
explain it in a way that thatthat 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?
To try to read it and read itover and over and over again.
(08:01):
What the hell does this reallymean?
Yeah, try to explain it a waythat makes sense.
So VO2 max is your.
It's known as the maximaloxygen uptake.
It's the maximum rate at whichan individual can consume oxygen
.
You're breathing in oxygenright during intense or maximal,
like when you're like full oneffort, right?
(08:22):
So it's measured in millilitersof oxygen and it's consumed in
one minute per kilogram of bodyweight.
Okay, I know, just.
I know people just like theirhead, their eyes rolling back
their head.
All right, you lost me all that, right?
So VO2 max is a key indicatorof your aerobic physical fitness
.
It's basically the capacity ofyour heart, lungs and blood to
(08:44):
deliver oxygen to the musclesDuring a sustained physical
activity.
Now, typically this is tested ona treadmill, in a you know,
like a lab rat with a mask overyour face.
I've done it before.
It's not, it's not pleasant,it's.
It's a really tough exercise,but the the data is really good.
(09:06):
Now, most people I mean manypeople don't have access or
they're unwilling to pay for aVO2 test, and that's, it's okay.
It's what I love about theDaniels running formula, because
you don't really need to dothat we can kind of gauge what
your VO2 max is based on some ofthese paces, because they've
done a really good job ofcreating some tables.
(09:27):
So, dr Jack Daniels, yes, justlike the whiskey.
I like the whiskey and I likethe running coach, the
world-renowned running coach whocreated the Daniels running
formula.
I don't recall his partner'sname, I should have prepped for
that for this podcast but bottomline is he had a running friend
who worked at NASA and was, andthey basically broke down, like
(09:52):
you know, they could determinewhat your training paces were
and they could estimate, like,if you ran a 5k at a certain
pace and you gave it an all-outeffort, like what you're.
They call it the V dot becauseit's it's they didn't do a VO2
test, but they could kind ofdetermine with a level of
(10:13):
accuracy you know, what yourmarathon pace could be if you
did the appropriate trainingbased off those times.
So all of that to say thatthese, the, the, the V dots, is
a formula from Jack Danielsbased on VO2.
Okay, so let me, let me go backto VO2.
Vo2 max is the maximal rate inwhich an individual can consume
(10:38):
oxygen during intense or maximalexercise.
It's measured in milliliters ofoxygen consumed in one minute
of kilogram of body weight.
Okay, vo2 max is a performanceindicator and it really.
It's ultimately what tests andmeasures your cardiovascular
fitness.
So how you know you're, how,how good that whole system is,
(10:59):
is operating, it's.
These values are associatedwith high levels of endurance
and you know, typically runnersand cyclists and rowers, they,
they, you know this is a prettykey metric for for their fitness
.
When you understand your VO2,you can, it'll help you with
your training data and help youwith your paces.
(11:20):
When I describe the paces, itrefers back to VO2, which is why
I'm talking about it now.
Let me use an analogy that mightmake more sense.
Your VO2 max is like the enginesize in a car.
Okay, so I've got a.
I've got a couple cars I've got.
I got a little four cylinderdiesel engine in my, my sport
(11:41):
wagon Jetta.
I've got a six cylinder in my,in my four runner.
What kind of car do you have?
Angie Cheap Compass Trock so youprobably got like a four
cylinder.
Angi Betran (11:53):
Yeah, four cylinder .
Jay Tiegs (11:54):
Okay, and then you know my father-in-law, he's got
an old Tundra, it's got the V8in it, you know.
So you know, so we canunderstand different engine
sizes, different horsepower.
You drive a car, you know, someof them are my, my Jetta it's.
You know it's built fordistance and it's it's steady,
it's not super fast but it'slike the optimal.
If it were a runner, it wouldbe like, I don't know, like an
(12:19):
ultra marathoner, just it's madefor just distance and just got
really good horsepower.
My four runner, slow and steady, got enough horsepower to crush
some hills but it's not superfast.
You know, like a sports car,you know it's made for speed,
right.
So we all have different enginesinside of us and just like when
(12:44):
you're at a car track, you'reracing cars, you can modify the
engines.
I can put a, I can put a turbo,you know, or a yeah, like a
turbo on my four runner.
They have those to optimizeperformance.
I could spend $7,000 to do that.
Some people do that so they canget greater performance out of
that four runner.
So you know, bottom line isengines can be modified right
(13:07):
and the, when we're looking at acar analogy, you know your VO2
max is the size of the engine ofyour car.
So the larger engine, thehigher the VO2 max.
You have the potential toproduce more power because
you're getting more oxygen andmore blood, just like more, more
fuel in the engine, morecombustion.
So that's what your VO2 max is.
(13:29):
Your fuel efficiency, so my fourrunner the reason I bought my
Jetta is because the fuelefficiency is horrible.
I get about, I think right now,like 15 miles a gallon on my
four runner because I got liftedtires on and everything else.
So that equates to my fuelefficiency.
That's your oxygen utilization.
My other car gets like 40 milesto the gallon, so it's got far
(13:50):
better oxygen use, utilizationor fuel utilization.
So for the human body, think ofthat as like your oxygen
utility, okay, your ability tobe efficient with your oxygen.
A car with better fuelefficiency can travel longer
distances on the same amount offuel.
It's the same as a human.
So a person with a higher VO2max can use the oxygen you
(14:13):
inhale more efficiently.
Does that make sense?
Angi Betran (14:19):
Yes, that last sentence brought it all together
.
Okay, cool.
Yes, the last sentence broughtit all together.
There you go.
Okay, so there's a lot.
Yeah, try to.
This is not easy to explain.
Jay Tiegs (14:29):
So, when it comes to VO2 max, your fuel efficiency
for you is the amount of oxygenthat you can process, that you
can inhale more efficiently.
Okay, so you can work on that.
That's why we want to trainthese training paces, so you can
maximize the use of your oxygen.
Hence, refer back to lastweek's podcast episode of why
(14:49):
running slow is incrediblyimportant.
It makes you a more fuelefficient car, a fuel efficient
runner.
Does that make sense?
I guess he's listening.
She gets it.
Okay, awesome, good, yes,you've heard it.
I'm just trying to make itstick.
So this is not easy.
We're trying to make thesethings, these concepts, stick,
so, all right.
So that means if you have ahigher, if you're more efficient
(15:12):
with your oxygen utilization,you can run faster, longer and
you can go further and take aguess.
So, just like a sports car witha powerful engine, a higher VO2
max can perform better and youcan sustain a higher intensity.
So when you are like redliningit, you got a ticometer, you
(15:33):
want to keep the car running.
This is when you're likerunning hard and fast, you can
like, if you're doing YASO 800s,which every time I prescribe
them to my wife they're 800meter, like all out, she wants
to divorce me.
Well, when I start someone offdoing them, we're going to start
off at maybe four.
(15:54):
You're going to hate me afterthose.
At four, you're probably done.
Well, next week I'm going togive you five and you're going
to notice that you can actuallydo a little bit longer, and then
we're going to work our way upto eight.
Well, when you increase yourVO2 max, you're going to notice
that you can actually do a.
You are increasing yourperformance and that's enabling
(16:15):
you to run faster, longer andmake those incremental changes.
Does that make sense?
That's how you know that yourVO2 max is improving, because
when you do these repeatedefforts, you can see the
improvement.
So, from one week, you know,doing four, eight hundreds, you
can do the fifth one.
You might still hate me andthat's cool, but then you're
redlining it.
I mean, it's supposed to behard.
(16:35):
Yeah, so this is.
It's the equivalent of a carmaintaining high speed without
blowing up the engine, right?
So, because in a car race I'mthinking of, like Le Mans, you
know that where they do the,those that's the, the ultimate,
like endurance races for carstheir job is to push the engine
(16:58):
as hard as they can, but theycan blow up early and and that's
you know, for a runnerequivalent, it's like hitting
the wall and just completelyfalling apart.
So you want your VO2 max isimportant because you want to
push the envelope to finish therace as hard and fast as you can
.
Does all that make sense?
Am I making sense?
(17:18):
Yeah, ok, cool yeah.
Angi Betran (17:20):
Yeah, I'm still with you.
Jay Tiegs (17:22):
I'm still with you.
We're here.
Angi Betran (17:23):
We're here Cool.
Jay Tiegs (17:25):
This is not easy to explain.
Try not trying to use thisanalogy to explain it.
So, All right.
So VO2 max in regards toperformance, just like a sports
car has a powerful engine, ahigher VO2 max will perform
better in endurance sports.
That way you can sustain thehigher efforts.
Cars can be modified and tunedto achieve performance.
(17:45):
Some race cars are made forspeed.
Quarter mile track OK, all outin a quarter mile.
Think of Usain Bolt running 100meter dash All right, those
cars are designed specificallyto go all out short distance.
It's a different.
You're not going to race thattype of car.
You're not going to race a dragcar at Le Mans doing a 24 hour.
(18:07):
You know, 24 hour Le Mans.
Completely different engine,completely different setup.
They train different.
It's completely different.
Your body is the same way.
If you're training for amarathon, you're going to be
doing a completely differenttraining method and cycle than
someone running 100 meter dash,200 meter dash, 400 meter.
So this is why the trainingpaces are important, because the
(18:30):
training paces enable you tomodify and tune your internal
engine.
So that's why it's important tothese training paces will help
you modulate your VO2 max, whichultimately enhances your
physical performance.
And so while you can't changeyour engine size genetically,
we've all been given, given, adifferent engine.
(18:51):
You can fine tune for betterperformance.
So we're all either.
You know, I think I'm more likea diesel engine.
I'm like a frickin freightliner.
I'm just a big dude.
I'm a Clydesdale and I've got adiesel engine.
I am not incredibly fast, Ihave tried.
I'm just.
I'm a long distance, steady asshe goes.
(19:14):
Probably I'm probably a bettermiddle distance runner than I am
any type of long distance.
So you know, we all have.
You know.
I look at a smaller runner whocan like a Kenyan.
They typically have a certainbody size.
They're made for long distanceand they can go that.
That's their body style, that'sthe engine that they've been
(19:35):
assigned.
Now we can fine tune ourengines for better performance
by these training paces.
Does that make sense?
Angi Betran (19:42):
So is the goal of training for your VO2 max.
Are you trying to increase yourVO2?
Jay Tiegs (19:49):
Yes, ultimately, what a an endurance runner should be
doing?
Well, I mean, all athletesshould be trying to increase
their VO2.
There's a combination of, youknow, muscle strength and
endurance training is also goingto help.
Right, right, type one fibersversus type two.
So I think it's that nature.
But right, overall, we shouldall be trying to improve our VO2
(20:10):
max.
Hence why runners that run thesame?
This is the big pitfall therunners that run the same pace
and distance every single time.
You're not fine tuning yourengine.
That's why you're not gettingfaster.
And then there's other thingsto consider, like you know your
weight and your strength andthings like that and your
nutrition.
But we're talking abouttraining paces.
(20:32):
If you don't train in thedifferent paces, you're not
going to improve your efficiency, you're not going to be able to
get better fuel economy in yourcar and you're not going to be
able to fine tune your car forhigher performance.
So that's why we have the fivetraining paces, so you can work
on those different paces, so youcan fine tune your car.
(20:53):
All right, so we spent a lot oftime talking about VO2 max and
really talking about the engine.
Let's talk about the fivetraining paces the pretty simple
.
These are actually prettysimple, but these are good to
know.
But I think it's reallyimportant to know what the paces
are, or the what VO2 max is.
All right, we talked a lot lastweek about the easy pace.
(21:13):
If you want to do a deep diveon the easy pace, that is a
perceived effort.
If there was a perceived effortof one through 10, zero, being
laying in your bed, turningoxygen into carbon dioxide, not
doing anything, that's zero,right, 10 is like all out, like
you are just raw down the trackand easy pace is going to be
four.
You know that you're in theeasy pace when you are having a
(21:35):
conversation.
You are just.
It should feel easy, it shouldfeel comfortable.
You should be having a goodtime.
It should be fun.
Yes, it should be fun.
All right.
Now, however long you run forthe week you should be about.
You know 80% of your runsshould be at this pace.
That sounds counterintuitive.
(21:56):
I tell people that they're mind.
They can't believe it.
Like coach, am I even gettinganything out of this?
Yes, you are working onbecoming a Volkswagen Jetta.
Like it's 45 miles a gallon.
You're working on that abilityto be economical.
You cannot do that if you'rerunning threshold all the time
and running, you know, intervalpace all the time.
(22:16):
You can only really do that.
You get the max benefit byrunning slow.
This is also the time to workon your cadence.
So it's kind of like from a carperspective, optimizing the
tires and making sure that thecar is running efficiently down
the track.
That makes sense.
You're working on, you know,all of the other your economy of
(22:37):
running, your cadence andstrides and all of those things.
You're working on your abilityto feed yourself and you know,
and just having a good time.
Right, we want you to come backnext time.
So that's what your easy runsall about.
It's 59 to 74% of your VO2 max.
That's what we need to know.
With this system, we kind ofgauge what that is.
Yeah, the easy run also enablesyou to reduce injury as well,
(23:05):
so you can get a lot of volumein and without without injury,
because when you're running hardand fast, you're more prone to
more prone to injury as well.
All right.
So if you want to do a deepdive on the easy run, check out
last week's podcast.
We're really, really dissected,but the bottom line is slow run
.
Four out of 10, 80% of the time.
All right.
(23:25):
The next pace is your marathonpace.
Now, this is.
I have runners be like hey, I'mjust training for a 10K, why am
I running the marathon pace?
I'm not training for a marathonpace.
It's just a designator.
This would be your ideal pace,that you would run a marathon so
you could finish it at the end.
You're not going all outbecause you don't wanna burn out
, but you're not going easybecause we wanna put in an
(23:46):
effort we wanna.
So this is probably more oflike a six out of 10 or anywhere
between four to six out of 10.
This would be your projectedmarathon pace, and so I'll put
in the end pace.
So a little bit faster, but notsuper hard.
At this pace you can stillspeak, probably not full
sentences.
I mean, you should be able tospeak full sentences, but it
(24:06):
might be a little bituncomfortable, especially as you
get tired toward the end of it.
You should be able to eat anddrink at this pace.
So this is that's important tonote.
This is 20% of your weeklymileage should be at end pace.
So that's it.
That's your marathon rank pace.
Then there's your thresholdpace.
(24:27):
Now, if I were to, when Iprogram runners to run, we're
gonna have at least onethreshold run per week.
Your threshold should becomfortably hard.
This is more like an eight outof 10 or maybe anywhere between.
Well, let's say that's six toeight range, probably more
toward the eight where youshould.
You could be able to speak butyou can maintain it.
(24:50):
But you're looking forward tothis being over with Like this
kind of sucks, like we'regetting close to that red line
but we're holding it.
An elite rested runner can holdthis pace for about 60 minutes.
For the average runner we'reprobably talking like 20 to 40
minutes.
For the most part that's thesustained effort.
(25:12):
So when I train a new runnerwe're probably like I'm always
looking for hey, I need you togo out and run a good 20 minute
solid run so I can get your Vdot, so I can understand what
your overall V dot paces will be.
That's based off your thresholdtraining pace.
Threshold pace is about 86 to88% of your VO2 max.
So this is like probably thisis where on the ticometer where
(25:36):
it's like that red line, likewe're not crossing the red line,
but we're right there, our canrun there.
Red lines, that's bad, right,that's you're gonna blow up, you
can run, you can run your carthere, but we're not, we're
right at the line.
That make sense, yeah, okay.
So once a week, steady,demanding, comfortably hard
(25:58):
threshold runs what you need, orsome type of interval or tempo.
We can do a whole other episodeabout different type.
We should probably do that.
Different types of thresholdruns, all right.
The next pace is the intervalpace and this is where we're
gonna really maximize and reallystress our VO2 max.
(26:19):
For efficiency.
This is basically running atVO2 max.
So to get into VO2 max, likehave you ever done a VO2 test?
Have you done one Angie before?
Angi Betran (26:29):
I know I have not Mm-mm.
Jay Tiegs (26:32):
So they put you on a treadmill and you get going and
it takes about two minutes toget into that zone of where
you're actually in to VO2 max.
So when you do eye trainingthis is probably gonna be more
like a seven, two and 11, maybe12 minute run, mm-hmm.
But that first couple ofminutes you're just kind of
ramping up because you've gotthe energy.
But it's really about gettingthe oxygen and getting the heart
(26:54):
rate and kind of gettingeverything, kind of like getting
everything going Mm-hmm.
So you'll do these intervalpaces and this is gonna really
kind of help you expand your VO2max.
But when you do these you'reprobably gonna run no more than
probably 11 to 12 minutes ofrunning.
But the whole point is to getyou into that VO2 max.
(27:15):
We're here about a nine out of10 on the perceived effort scale
, mm-hmm, to really really likejust push the limit right.
We're really really doing aperformance test on your engine.
Here is what we're doing whenyou do eye training.
Eye training is about 8% ofyour weekly mileage.
So this would be on your.
(27:35):
I would program this on athreshold run or your quality
session for a threshold on athreshold day.
But this is a pace that youcould subjectively maintain for
about 10 to 12 minutes of racingand time.
So think of probably like anall out mile.
If you're running a mile ormaybe a little bit more than a
mile, like that pace reallyfricking hard, it sucks, like
(27:59):
you're suffering, it hurts, killme, kill me now, mm-hmm, and
then finally you've gotrepetition pace.
This is basically your all outspeed.
This is should be no more than5% of your weekly mileage.
It's just super hard.
It's a 10, it's a 10.
(28:20):
Short distance, just to kind ofthe bottom line for that.
Once again, you're doing yourVO2 max.
You're working on this type onefiber muscles.
It's really good like strengthtraining.
That's why runners should dothat, because you're varying up
your paces.
You're getting some strengthout of it.
You're actually you'reincreasing your capacity as well
(28:42):
for VO2.
And that's yeah, it's likegoing to the track and doing 100
meter, 200 meter, maybe 400meter repeats.
So those are the five paces.
So when I train runners, mostof the time most of you're
really going to be operating outof one of the three easy
(29:02):
marathon and threshold and withthe sprinkling for a more
seasoned runner, I would not puta new runner that hasn't been
running much into the I or Rrepetition until they're
probably like their secondtraining cycle.
But it's all about volume andworking on some speed and then
when you get enough volume, thenwe can really work on speed.
That's when you get, that'swhen you introduce the interval
(29:24):
pace and repetition pace.
So what did I miss?
I miss anything.
We're talking a lot.
Angi Betran (29:33):
No, I don't think you miss anything when.
Oh, okay, so if we're whenyou're training, how does a
heart rate monitor?
How can that help you inunderstanding your training
paces?
By monitoring that.
Jay Tiegs (29:51):
Yes.
So your heart rate monitor isgoing to enable you and
everyone's heart rate'sdifferent and we can.
We should surely talk aboutheart rate training on another
episode, because we're alreadyat 630.
But the bottom line is justlike your tachometer on a car.
That's basically what yourheart rate monitor is.
It's going to show you whatzone that you're operating in.
So zone two and one and two isgoing to be your easy run
(30:17):
marathon.
You're probably pushing theupper limits of zone two and
into the threshold which is zonethree, and then threshold.
You're squarely in that zoneand then you've got yeah.
So your repetition and I aregoing to be at the zone five,
which is all out maxing likeredlining it.
(30:38):
And my heart rate monitor showsa red line.
When I'm doing that, it showsred and that's heart rate
training is really good becauseyou can see how well your body
is recovering and how tired youare.
Like I said, we'll do anotherwhole other episode on heart
(30:59):
rate, but that's I likeperceived effort, because
sometimes I don't want people toconstantly be like doing all
that you can over, like you canoverdo the data where you're
constantly like looking atgauges and you can suck the life
and the fun out of your run ifyou overdo it.
I like perceived effort because,hey, maybe your watch dies in
the middle of a race.
(31:20):
You know, at least you cantrain off perceived effort and I
don't want you to be a datajunkie where you're just
constantly measuring everything.
But I think heart rate is anexcellent tool for tracking.
You know these different runsfor maximum efficiency, but
we'll do another episode on that.
Angi Betran (31:36):
Yeah, I mean, I feel like using the data to help
you understand your body towhere you don't have to have any
type of equipment on you tounderstand what zone you're at
in any given time, based onperceived effort.
I think that's kind of the goalthere.
But yes, you're right, we're at31.
So, absolutely so that's it.
Jay Tiegs (31:59):
So that's an overarching view of VO2 Max.
Hope I explained that way.
That makes sense in yourdifferent training paces so you
can modify your engine to bemore efficient.
Because if we're runners likelet's be frank, we all want to
be, we all want to performbetter, typically, and but I
will say, do not measureyourself, you know, with other
(32:21):
people's yardstick.
Make yourself better, and yourtraining paces are a way to go
If you need help with that.
I mean, when I, when I do mytraining with my athletes, we
use the VO2 app.
When I program, you're assignedyour training paces every week
and your watch synchronizes withthat.
So when you're out running,it'll give you an alarm Okay, we
need to get in our thresholdpace now and it'll give you
(32:42):
those indicators.
So if you want to really do adeep dive and really get some
benefit from training, reach outto me.
We just set up on the plan.
So all right.
With that being said, let'stalk about our weekly winner.
I'm excited about this one.
This one's awesome.
All right, ladies and gentlemen, if you can see my screen, this
is hang on a second.
(33:03):
Sorry, I had a glitch on mycomputer.
All right, you guys see myscreen.
See it?
Okay, cool, this is Donna Weber.
This is Donna Weber.
She's been doing our 28 daychallenge.
She is from Columbia, missouri,and here's what's been super
awesome about Donna.
She just posted this thismorning.
She didn't step on the scalefor the entire month.
(33:26):
She took a before, she'ddelivered before and you know
she got her weight and did allthe before actions that you're
supposed to do and she steppedon the scale this morning.
Yesterday was day 28.
So today is technically day 29.
She lost 10.5 pounds.
Get from her and she was sonervous about stepping on the
scale because she didn't knowhow it was going to pan out.
This is just proof that in ashort amount of time, you can
(33:50):
make significant gains by justbeing consistent in some basic
daily habits.
Absolutely, and what I loveabout the Do-HeartThings 28,
it's just eight tasks, you dothem consistently and you show
up every day and you're going togain improvement.
And she's been awesome, she'sbeen sharing every day, she's
been listening to the podcastand Donna is going to say job
(34:14):
well done.
That's a testament of yourcommitment and your dedication
to self improvement and it's Iappreciate you sharing.
One of the aspects of thischallenge is using the hashtag
to share, so being vulnerableenough.
The reason that we put that inthere.
You never know who's watchingand you never know who you're
(34:36):
going to inspire and by sharingyour journey, you're going to be
able to inspire other people.
And we woke up this morning.
She's like check this out.
I'm like, oh my gosh, it's soawesome and it inspires the hell
out of us.
So thank you, great job, greatjob.
Angi Betran (34:53):
Yeah, that's awesome.
Jay Tiegs (34:55):
So all right, angie, I've been talking all you got
any.
I'm going to let you just takeit.
Take it from here, hey, allright so hey, it's Monday.
Angi Betran (35:04):
What do we do on Mondays?
We go.
We get out there, make yourselfsmile.
If you woke up and you're like,oh no, this is Monday, or
change that around, lookyourself in the mirror, take
yourself, you are a bad ass andyou are going to go out and
conquer the week and makeyourself smile.
Look at somebody else, givethem a smile.
Maybe they're having a bad day.
(35:24):
Pop them up a little bit,spread the kindness that's what
it's about and just go do somehard things.
And when you're doing hardthings, it's going to make you
smile because you're like I'mdoing the hard things.
Absolutely, that's how we kill,that's how we crush you on
Mondays.
Jay Tiegs (35:37):
Absolutely.
You may not be like in themiddle of that hard thing like,
oh this sucks.
Angi Betran (35:43):
But then when you're done it was amazing.
Jay Tiegs (35:46):
So that's what it's all about.
Hey, donna's watching hey goodmorning Donna, hey Donna.
We got.
All I see is Facebook user.
So I'm sorry I can see somepeople like Russ is on, but
other people are like Facebookuser.
But as much as people youkilled it, that's right.
Thank you so much.
Congratulations, Donna Weber.
This is a well-deserved win.
Yes, there you go.
I was reading them all,Absolutely All right.
(36:06):
So all right.
Guys crush the day in the palmof your hands, Need more support
.
Go to wwwDoOurThingsNationcomand we will see you all in the
next episode.
Yes, we will.
Alright, welcome back everybody to another episode of
the Do Our Things podcast.
I'm Jay Teague, running coach,certified high performance
mindset coach, founder of the DoOur Things Nation, and our
mission here is to empower youto upgrade your health, wealth
and relationships throughmindset and movement.
Angie's in the house as well.
Angie, how are you doing thismorning?
Angi Betran (01:02):
Hey, good morning, I am, I'm here, I'm happy it's
Monday.
Jay Tiegs (01:06):
I'm ready to get it going.
Okay, yeah, what do you got ontap this week?
Are you excited about the week?
Angi Betran (01:11):
I'm very excited about the week Roller Derby
running.
Roller Derby running.
Got to have an amazing weekendwith the granddaughters.
Yeah, it's going to be a greatweek.
Jay Tiegs (01:22):
All the hard things.
Angi Betran (01:23):
All the hard things .
Jay Tiegs (01:24):
Yes, well, hey, this morning we're going to talk
about the podcast is titled Inthe Zone, the Five Running Paces
for Peak Performance.
Last week we kind of we spentmost of the time talking about
the easy pace and being able torun slow, which is one of the
running paces.
We thought it'd be fitting tojust kind of highlight some of
the other running paces so youcan get more speed, more
(01:48):
efficiency and spice up yourrunning a little bit, because
the I think the most commonpitfall that runners have is
that they find themselvesrunning the same pace, same
distance.
Not really they might begetting frustrated because
they're not getting any faster.
There's some nuances to runningat these different paces and if
you can kind of tweak them andyou understand the paces, you
(02:11):
can make your running just, Idon't know, what I love about
running is that every run isunique, every run is its own
little adventure, and the pacesmake it even better because
you've got different things thatyou can target and shoot for.
So it's a way to kind of tokind of mix up and spice it up.
So we're going to talk aboutthe various paces.
(02:33):
Before we get into that, makesure you smash that subscribe
button and that way you'renotified of any future episodes
that we have and leave us areview.
It goes a long way to expand theDo Our Things Nation.
We really appreciate it.
Share it with a couple of yourfriends.
If there's a nugget in herethat is important, you know,
share it with your friends.
Tag us on social media We'dlove to hear about it or shoot
(02:54):
us a message directly.
If there are any topics youwant us to talk about,
definitely feel free to hit usup.
Then we do our weekly winner andif you want to nominate someone
, we're looking for nominationsto recognize people that are out
there crushing it and gettingafter it and we send them a
shirt.
So send us a nomination with aquick write up and we'd be happy
to do that.
So we're also sponsored byDoHeartThingsNationcom, where we
(03:20):
have an opportunity to buy somemerch.
We've got some pretty cool gear.
We've got to do hard thingspatches and flags and shirts.
And if you want to become a promember, get access to
personalized running coachingplan and access to our mindset
group, where we have weeklymindset sessions from the high
performance curriculum to helpyou crush your goals.
(03:42):
So it's like going to the gymfor your mindset.
So if you'd like to learn moreabout that, go to
DoHeartThingsNationcom.
You can also see all ourupcoming events.
We've got the DoHeartThings 28.
We just finished up the month ofJanuary.
We've got a slight twist forFebruary.
We've got the Taji 100 kickingoff in February.
Rock and roll marathon up inApril and do our things 9-11 run
(04:04):
in Rock in September, usmc inOctober and a couple more things
that we're working on.
So keep an eye out on youremail and keep tabs on the
website so you can learn more.
And if you're not part of ourFacebook page, you want some
encouragement and motivation, gocheck out our Facebook page.
We're also, angie and I areboth pretty active on TikTok, so
(04:25):
we're actually live streamingnow on TikTok, so if you'd like
to join us there, I've beenposting a lot more stuff on
TikTok that's exclusive there.
It's just a fun community.
So, yeah, that's it for thebusiness end of things.
So, angie, can you believe it'sthe frickin' end of January, of
January 4 already?
Angi Betran (04:41):
No, I cannot.
I feel like I blinked and it'sjust like, oh okay, well,
there's another month's gone by,All right.
Jay Tiegs (04:49):
I know I went by quick.
I went through Christmas andthe end of January.
I mean it's already gone.
Like February is like this weekwhich is awesome because I'm
looking forward to spring, butit just reminded me how quick
time flies.
Yes, how was your month ofJanuary as far as your training
and fitness and everything else?
Angi Betran (05:09):
Training Month of January was yes, that's great
For dough.
It was hard.
I was sick a lot.
I brought a lot of Decembersickness in to January and so,
man, it was tough, but I got itdone, I stuck it out and I feel
much, much better now and I lookforward to moving into February
Headfirst.
(05:30):
I mean, tajia is just like it'sthe, the yearly thing that I
look forward to, and so, yeah,makes February suck less.
It does, it does.
Jay Tiegs (05:42):
So, for those don't know what Tajia's, tajia has
become like an annual event.
It's a virtual, it's a virtualchallenge and it supports the
Tajia 101c and it supports teamred, white and blue, and just a
great way to.
So it's one of our Events forthe month.
So if you have any interest,you want to join, you listen to
us later, or just your markFebruary as Tajima, and it's a
(06:04):
great way to get some miles in.
So, mm-hmm, as far as I'mgetting some longer runs in,
I've got the big, big race inApril, the Ozark adventure, so
I'm actually piling on somemileage now.
We're getting up there.
I think one for 16 mile or thisweek.
Oh we get to run that in Florida, so we're gonna go down to
Tideby Island with the Ultramaxteam and help Time the race down
(06:26):
there.
I got to learn how to use themy laps timing system and and
yeah, oh, it just wrapped up thedo hard things 28.
I'm down.
I'm down six pounds.
Angi Betran (06:37):
Hey, that's good.
Yeah, yeah, I feel you know,and I think that's gosh, the do
hard things.
28 challenge is was a great wayto kick off the week.
I mean the year actually, andI'm starting it right back again
on February 1st, I meanabsolutely, yeah, our twist.
Jay Tiegs (06:57):
Well, I'll push it.
I'm not gonna talk about on thepodcast today, but if you're
interested in that, I'm gonnapush out an email and video in
the in the Facebook group.
But if you have interest in doour things 28, go to do our
things, nationcom.
Click on the, click onchallenges and you can download
the the sheet.
It's a great way to jump startand, yeah, so, alright, let's
(07:18):
hop into the topic of today,which is training paces, and
there are five paces that youneed to be aware of, and this is
I.
So I'm a big fan of the Danielsrunning formula.
I'm a certified coach with them.
So these are the training pacesthat I Use with my runners and
(07:39):
I'm familiar with and I'm gonnagive you an overview of what
they are.
But I think, in order tounderstand the training paces,
we need to understand what VO2max is, and everyone's heard the
term VO2 max, but but what isit?
Because it does get a littlegeeky and I'm gonna try to
explain it in a way that thatthat 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?
To try to read it and read itover and over and over again.
(08:01):
What the hell does this reallymean?
Yeah, try to explain it a waythat makes sense.
So VO2 max is your.
It's known as the maximaloxygen uptake.
It's the maximum rate at whichan individual can consume oxygen
.
You're breathing in oxygenright during intense or maximal,
like when you're like full oneffort, right?
(08:22):
So it's measured in millilitersof oxygen and it's consumed in
one minute per kilogram of bodyweight.
Okay, I know, just.
I know people just like theirhead, their eyes rolling back
their head.
All right, you lost me all that, right?
So VO2 max is a key indicatorof your aerobic physical fitness
.
It's basically the capacity ofyour heart, lungs and blood to
(08:44):
deliver oxygen to the musclesDuring a sustained physical
activity.
Now, typically this is tested ona treadmill, in a you know,
like a lab rat with a mask overyour face.
I've done it before.
It's not, it's not pleasant,it's.
It's a really tough exercise,but the the data is really good.
(09:06):
Now, most people I mean manypeople don't have access or
they're unwilling to pay for aVO2 test, and that's, it's okay.
It's what I love about theDaniels running formula, because
you don't really need to dothat we can kind of gauge what
your VO2 max is based on some ofthese paces, because they've
done a really good job ofcreating some tables.
(09:27):
So, dr Jack Daniels, yes, justlike the whiskey.
I like the whiskey and I likethe running coach, the
world-renowned running coach whocreated the Daniels running
formula.
I don't recall his partner'sname, I should have prepped for
that for this podcast but bottomline is he had a running friend
who worked at NASA and was, andthey basically broke down, like
(09:52):
you know, they could determinewhat your training paces were
and they could estimate, like,if you ran a 5k at a certain
pace and you gave it an all-outeffort, like what you're.
They call it the V dot becauseit's it's they didn't do a VO2
test, but they could kind ofdetermine with a level of
(10:13):
accuracy you know, what yourmarathon pace could be if you
did the appropriate trainingbased off those times.
So all of that to say thatthese, the, the, the V dots, is
a formula from Jack Danielsbased on VO2.
Okay, so let me, let me go backto VO2.
Vo2 max is the maximal rate inwhich an individual can consume
(10:38):
oxygen during intense or maximalexercise.
It's measured in milliliters ofoxygen consumed in one minute
of kilogram of body weight.
Okay, vo2 max is a performanceindicator and it really.
It's ultimately what tests andmeasures your cardiovascular
fitness.
So how you know you're, how,how good that whole system is,
(10:59):
is operating, it's.
These values are associatedwith high levels of endurance
and you know, typically runnersand cyclists and rowers, they,
they, you know this is a prettykey metric for for their fitness
.
When you understand your VO2,you can, it'll help you with
your training data and help youwith your paces.
(11:20):
When I describe the paces, itrefers back to VO2, which is why
I'm talking about it now.
Let me use an analogy that mightmake more sense.
Your VO2 max is like the enginesize in a car.
Okay, so I've got a.
I've got a couple cars I've got.
I got a little four cylinderdiesel engine in my, my sport
(11:41):
wagon Jetta.
I've got a six cylinder in my,in my four runner.
What kind of car do you have?
Angie Cheap Compass Trock so youprobably got like a four
cylinder.
Angi Betran (11:53):
Yeah, four cylinder .
Jay Tiegs (11:54):
Okay, and then you know my father-in-law, he's got
an old Tundra, it's got the V8in it, you know.
So you know, so we canunderstand different engine
sizes, different horsepower.
You drive a car, you know, someof them are my, my Jetta it's.
You know it's built fordistance and it's it's steady,
it's not super fast but it'slike the optimal.
If it were a runner, it wouldbe like, I don't know, like an
(12:19):
ultra marathoner, just it's madefor just distance and just got
really good horsepower.
My four runner, slow and steady, got enough horsepower to crush
some hills but it's not superfast.
You know, like a sports car,you know it's made for speed,
right.
So we all have different enginesinside of us and just like when
(12:44):
you're at a car track, you'reracing cars, you can modify the
engines.
I can put a, I can put a turbo,you know, or a yeah, like a
turbo on my four runner.
They have those to optimizeperformance.
I could spend $7,000 to do that.
Some people do that so they canget greater performance out of
that four runner.
So you know, bottom line isengines can be modified right
(13:07):
and the, when we're looking at acar analogy, you know your VO2
max is the size of the engine ofyour car.
So the larger engine, thehigher the VO2 max.
You have the potential toproduce more power because
you're getting more oxygen andmore blood, just like more, more
fuel in the engine, morecombustion.
So that's what your VO2 max is.
(13:29):
Your fuel efficiency, so my fourrunner the reason I bought my
Jetta is because the fuelefficiency is horrible.
I get about, I think right now,like 15 miles a gallon on my
four runner because I got liftedtires on and everything else.
So that equates to my fuelefficiency.
That's your oxygen utilization.
My other car gets like 40 milesto the gallon, so it's got far
(13:50):
better oxygen use, utilizationor fuel utilization.
So for the human body, think ofthat as like your oxygen
utility, okay, your ability tobe efficient with your oxygen.
A car with better fuelefficiency can travel longer
distances on the same amount offuel.
It's the same as a human.
So a person with a higher VO2max can use the oxygen you
(14:13):
inhale more efficiently.
Does that make sense?
Angi Betran (14:19):
Yes, that last sentence brought it all together
.
Okay, cool.
Yes, the last sentence broughtit all together.
There you go.
Okay, so there's a lot.
Yeah, try to.
This is not easy to explain.
Jay Tiegs (14:29):
So, when it comes to VO2 max, your fuel efficiency
for you is the amount of oxygenthat you can process, that you
can inhale more efficiently.
Okay, so you can work on that.
That's why we want to trainthese training paces, so you can
maximize the use of your oxygen.
Hence, refer back to lastweek's podcast episode of why
(14:49):
running slow is incrediblyimportant.
It makes you a more fuelefficient car, a fuel efficient
runner.
Does that make sense?
I guess he's listening.
She gets it.
Okay, awesome, good, yes,you've heard it.
I'm just trying to make itstick.
So this is not easy.
We're trying to make thesethings, these concepts, stick,
so, all right.
So that means if you have ahigher, if you're more efficient
(15:12):
with your oxygen utilization,you can run faster, longer and
you can go further and take aguess.
So, just like a sports car witha powerful engine, a higher VO2
max can perform better and youcan sustain a higher intensity.
So when you are like redliningit, you got a ticometer, you
(15:33):
want to keep the car running.
This is when you're likerunning hard and fast, you can
like, if you're doing YASO 800s,which every time I prescribe
them to my wife they're 800meter, like all out, she wants
to divorce me.
Well, when I start someone offdoing them, we're going to start
off at maybe four.
(15:54):
You're going to hate me afterthose.
At four, you're probably done.
Well, next week I'm going togive you five and you're going
to notice that you can actuallydo a little bit longer, and then
we're going to work our way upto eight.
Well, when you increase yourVO2 max, you're going to notice
that you can actually do a.
You are increasing yourperformance and that's enabling
(16:15):
you to run faster, longer andmake those incremental changes.
Does that make sense?
That's how you know that yourVO2 max is improving, because
when you do these repeatedefforts, you can see the
improvement.
So, from one week, you know,doing four, eight hundreds, you
can do the fifth one.
You might still hate me andthat's cool, but then you're
redlining it.
I mean, it's supposed to behard.
(16:35):
Yeah, so this is.
It's the equivalent of a carmaintaining high speed without
blowing up the engine, right?
So, because in a car race I'mthinking of, like Le Mans, you
know that where they do the,those that's the, the ultimate,
like endurance races for carstheir job is to push the engine
(16:58):
as hard as they can, but theycan blow up early and and that's
you know, for a runnerequivalent, it's like hitting
the wall and just completelyfalling apart.
So you want your VO2 max isimportant because you want to
push the envelope to finish therace as hard and fast as you can
.
Does all that make sense?
Am I making sense?
(17:18):
Yeah, ok, cool yeah.
Angi Betran (17:20):
Yeah, I'm still with you.
Jay Tiegs (17:22):
I'm still with you.
We're here.
Angi Betran (17:23):
We're here Cool.
Jay Tiegs (17:25):
This is not easy to explain.
Try not trying to use thisanalogy to explain it.
So, All right.
So VO2 max in regards toperformance, just like a sports
car has a powerful engine, ahigher VO2 max will perform
better in endurance sports.
That way you can sustain thehigher efforts.
Cars can be modified and tunedto achieve performance.
(17:45):
Some race cars are made forspeed.
Quarter mile track OK, all outin a quarter mile.
Think of Usain Bolt running 100meter dash All right, those
cars are designed specificallyto go all out short distance.
It's a different.
You're not going to race thattype of car.
You're not going to race a dragcar at Le Mans doing a 24 hour.
(18:07):
You know, 24 hour Le Mans.
Completely different engine,completely different setup.
They train different.
It's completely different.
Your body is the same way.
If you're training for amarathon, you're going to be
doing a completely differenttraining method and cycle than
someone running 100 meter dash,200 meter dash, 400 meter.
So this is why the trainingpaces are important, because the
(18:30):
training paces enable you tomodify and tune your internal
engine.
So that's why it's important tothese training paces will help
you modulate your VO2 max, whichultimately enhances your
physical performance.
And so while you can't changeyour engine size genetically,
we've all been given, given, adifferent engine.
(18:51):
You can fine tune for betterperformance.
So we're all either.
You know, I think I'm more likea diesel engine.
I'm like a frickin freightliner.
I'm just a big dude.
I'm a Clydesdale and I've got adiesel engine.
I am not incredibly fast, Ihave tried.
I'm just.
I'm a long distance, steady asshe goes.
(19:14):
Probably I'm probably a bettermiddle distance runner than I am
any type of long distance.
So you know, we all have.
You know.
I look at a smaller runner whocan like a Kenyan.
They typically have a certainbody size.
They're made for long distanceand they can go that.
That's their body style, that'sthe engine that they've been
(19:35):
assigned.
Now we can fine tune ourengines for better performance
by these training paces.
Does that make sense?
Angi Betran (19:42):
So is the goal of training for your VO2 max.
Are you trying to increase yourVO2?
Jay Tiegs (19:49):
Yes, ultimately, what a an endurance runner should be
doing?
Well, I mean, all athletesshould be trying to increase
their VO2.
There's a combination of, youknow, muscle strength and
endurance training is also goingto help.
Right, right, type one fibersversus type two.
So I think it's that nature.
But right, overall, we shouldall be trying to improve our VO2
(20:10):
max.
Hence why runners that run thesame?
This is the big pitfall therunners that run the same pace
and distance every single time.
You're not fine tuning yourengine.
That's why you're not gettingfaster.
And then there's other thingsto consider, like you know your
weight and your strength andthings like that and your
nutrition.
But we're talking abouttraining paces.
(20:32):
If you don't train in thedifferent paces, you're not
going to improve your efficiency, you're not going to be able to
get better fuel economy in yourcar and you're not going to be
able to fine tune your car forhigher performance.
So that's why we have the fivetraining paces, so you can work
on those different paces, so youcan fine tune your car.
(20:53):
All right, so we spent a lot oftime talking about VO2 max and
really talking about the engine.
Let's talk about the fivetraining paces the pretty simple
.
These are actually prettysimple, but these are good to
know.
But I think it's reallyimportant to know what the paces
are, or the what VO2 max is.
All right, we talked a lot lastweek about the easy pace.
(21:13):
If you want to do a deep diveon the easy pace, that is a
perceived effort.
If there was a perceived effortof one through 10, zero, being
laying in your bed, turningoxygen into carbon dioxide, not
doing anything, that's zero,right, 10 is like all out, like
you are just raw down the trackand easy pace is going to be
four.
You know that you're in theeasy pace when you are having a
(21:35):
conversation.
You are just.
It should feel easy, it shouldfeel comfortable.
You should be having a goodtime.
It should be fun.
Yes, it should be fun.
All right.
Now, however long you run forthe week you should be about.
You know 80% of your runsshould be at this pace.
That sounds counterintuitive.
(21:56):
I tell people that they're mind.
They can't believe it.
Like coach, am I even gettinganything out of this?
Yes, you are working onbecoming a Volkswagen Jetta.
Like it's 45 miles a gallon.
You're working on that abilityto be economical.
You cannot do that if you'rerunning threshold all the time
and running, you know, intervalpace all the time.
(22:16):
You can only really do that.
You get the max benefit byrunning slow.
This is also the time to workon your cadence.
So it's kind of like from a carperspective, optimizing the
tires and making sure that thecar is running efficiently down
the track.
That makes sense.
You're working on, you know,all of the other your economy of
(22:37):
running, your cadence andstrides and all of those things.
You're working on your abilityto feed yourself and you know,
and just having a good time.
Right, we want you to come backnext time.
So that's what your easy runsall about.
It's 59 to 74% of your VO2 max.
That's what we need to know.
With this system, we kind ofgauge what that is.
Yeah, the easy run also enablesyou to reduce injury as well,
(23:05):
so you can get a lot of volumein and without without injury,
because when you're running hardand fast, you're more prone to
more prone to injury as well.
All right.
So if you want to do a deepdive on the easy run, check out
last week's podcast.
We're really, really dissected,but the bottom line is slow run
.
Four out of 10, 80% of the time.
All right.
(23:25):
The next pace is your marathonpace.
Now, this is.
I have runners be like hey, I'mjust training for a 10K, why am
I running the marathon pace?
I'm not training for a marathonpace.
It's just a designator.
This would be your ideal pace,that you would run a marathon so
you could finish it at the end.
You're not going all outbecause you don't wanna burn out
, but you're not going easybecause we wanna put in an
(23:46):
effort we wanna.
So this is probably more oflike a six out of 10 or anywhere
between four to six out of 10.
This would be your projectedmarathon pace, and so I'll put
in the end pace.
So a little bit faster, but notsuper hard.
At this pace you can stillspeak, probably not full
sentences.
I mean, you should be able tospeak full sentences, but it
(24:06):
might be a little bituncomfortable, especially as you
get tired toward the end of it.
You should be able to eat anddrink at this pace.
So this is that's important tonote.
This is 20% of your weeklymileage should be at end pace.
So that's it.
That's your marathon rank pace.
Then there's your thresholdpace.
(24:27):
Now, if I were to, when Iprogram runners to run, we're
gonna have at least onethreshold run per week.
Your threshold should becomfortably hard.
This is more like an eight outof 10 or maybe anywhere between.
Well, let's say that's six toeight range, probably more
toward the eight where youshould.
You could be able to speak butyou can maintain it.
(24:50):
But you're looking forward tothis being over with Like this
kind of sucks, like we'regetting close to that red line
but we're holding it.
An elite rested runner can holdthis pace for about 60 minutes.
For the average runner we'reprobably talking like 20 to 40
minutes.
For the most part that's thesustained effort.
(25:12):
So when I train a new runnerwe're probably like I'm always
looking for hey, I need you togo out and run a good 20 minute
solid run so I can get your Vdot, so I can understand what
your overall V dot paces will be.
That's based off your thresholdtraining pace.
Threshold pace is about 86 to88% of your VO2 max.
So this is like probably thisis where on the ticometer where
(25:36):
it's like that red line, likewe're not crossing the red line,
but we're right there, our canrun there.
Red lines, that's bad, right,that's you're gonna blow up, you
can run, you can run your carthere, but we're not, we're
right at the line.
That make sense, yeah, okay.
So once a week, steady,demanding, comfortably hard
(25:58):
threshold runs what you need, orsome type of interval or tempo.
We can do a whole other episodeabout different type.
We should probably do that.
Different types of thresholdruns, all right.
The next pace is the intervalpace and this is where we're
gonna really maximize and reallystress our VO2 max.
(26:19):
For efficiency.
This is basically running atVO2 max.
So to get into VO2 max, likehave you ever done a VO2 test?
Have you done one Angie before?
Angi Betran (26:29):
I know I have not Mm-mm.
Jay Tiegs (26:32):
So they put you on a treadmill and you get going and
it takes about two minutes toget into that zone of where
you're actually in to VO2 max.
So when you do eye trainingthis is probably gonna be more
like a seven, two and 11, maybe12 minute run, mm-hmm.
But that first couple ofminutes you're just kind of
ramping up because you've gotthe energy.
But it's really about gettingthe oxygen and getting the heart
(26:54):
rate and kind of gettingeverything, kind of like getting
everything going Mm-hmm.
So you'll do these intervalpaces and this is gonna really
kind of help you expand your VO2max.
But when you do these you'reprobably gonna run no more than
probably 11 to 12 minutes ofrunning.
But the whole point is to getyou into that VO2 max.
(27:15):
We're here about a nine out of10 on the perceived effort scale
, mm-hmm, to really really likejust push the limit right.
We're really really doing aperformance test on your engine.
Here is what we're doing whenyou do eye training.
Eye training is about 8% ofyour weekly mileage.
So this would be on your.
(27:35):
I would program this on athreshold run or your quality
session for a threshold on athreshold day.
But this is a pace that youcould subjectively maintain for
about 10 to 12 minutes of racingand time.
So think of probably like anall out mile.
If you're running a mile ormaybe a little bit more than a
mile, like that pace reallyfricking hard, it sucks, like
(27:59):
you're suffering, it hurts, killme, kill me now, mm-hmm, and
then finally you've gotrepetition pace.
This is basically your all outspeed.
This is should be no more than5% of your weekly mileage.
It's just super hard.
It's a 10, it's a 10.
(28:20):
Short distance, just to kind ofthe bottom line for that.
Once again, you're doing yourVO2 max.
You're working on this type onefiber muscles.
It's really good like strengthtraining.
That's why runners should dothat, because you're varying up
your paces.
You're getting some strengthout of it.
You're actually you'reincreasing your capacity as well
(28:42):
for VO2.
And that's yeah, it's likegoing to the track and doing 100
meter, 200 meter, maybe 400meter repeats.
So those are the five paces.
So when I train runners, mostof the time most of you're
really going to be operating outof one of the three easy
(29:02):
marathon and threshold and withthe sprinkling for a more
seasoned runner, I would not puta new runner that hasn't been
running much into the I or Rrepetition until they're
probably like their secondtraining cycle.
But it's all about volume andworking on some speed and then
when you get enough volume, thenwe can really work on speed.
That's when you get, that'swhen you introduce the interval
(29:24):
pace and repetition pace.
So what did I miss?
I miss anything.
We're talking a lot.
Angi Betran (29:33):
No, I don't think you miss anything when.
Oh, okay, so if we're whenyou're training, how does a
heart rate monitor?
How can that help you inunderstanding your training
paces?
By monitoring that.
Jay Tiegs (29:51):
Yes.
So your heart rate monitor isgoing to enable you and
everyone's heart rate'sdifferent and we can.
We should surely talk aboutheart rate training on another
episode, because we're alreadyat 630.
But the bottom line is justlike your tachometer on a car.
That's basically what yourheart rate monitor is.
It's going to show you whatzone that you're operating in.
So zone two and one and two isgoing to be your easy run
(30:17):
marathon.
You're probably pushing theupper limits of zone two and
into the threshold which is zonethree, and then threshold.
You're squarely in that zoneand then you've got yeah.
So your repetition and I aregoing to be at the zone five,
which is all out maxing likeredlining it.
(30:38):
And my heart rate monitor showsa red line.
When I'm doing that, it showsred and that's heart rate
training is really good becauseyou can see how well your body
is recovering and how tired youare.
Like I said, we'll do anotherwhole other episode on heart
(30:59):
rate, but that's I likeperceived effort, because
sometimes I don't want people toconstantly be like doing all
that you can over, like you canoverdo the data where you're
constantly like looking atgauges and you can suck the life
and the fun out of your run ifyou overdo it.
I like perceived effort because,hey, maybe your watch dies in
the middle of a race.
(31:20):
You know, at least you cantrain off perceived effort and I
don't want you to be a datajunkie where you're just
constantly measuring everything.
But I think heart rate is anexcellent tool for tracking.
You know these different runsfor maximum efficiency, but
we'll do another episode on that.
Angi Betran (31:36):
Yeah, I mean, I feel like using the data to help
you understand your body towhere you don't have to have any
type of equipment on you tounderstand what zone you're at
in any given time, based onperceived effort.
I think that's kind of the goalthere.
But yes, you're right, we're at31.
So, absolutely so that's it.
Jay Tiegs (31:59):
So that's an overarching view of VO2 Max.
Hope I explained that way.
That makes sense in yourdifferent training paces so you
can modify your engine to bemore efficient.
Because if we're runners likelet's be frank, we all want to
be, we all want to performbetter, typically, and but I
will say, do not measureyourself, you know, with other
(32:21):
people's yardstick.
Make yourself better, and yourtraining paces are a way to go
If you need help with that.
I mean, when I, when I do mytraining with my athletes, we
use the VO2 app.
When I program, you're assignedyour training paces every week
and your watch synchronizes withthat.
So when you're out running,it'll give you an alarm Okay, we
need to get in our thresholdpace now and it'll give you
(32:42):
those indicators.
So if you want to really do adeep dive and really get some
benefit from training, reach outto me.
We just set up on the plan.
So all right.
With that being said, let'stalk about our weekly winner.
I'm excited about this one.
This one's awesome.
All right, ladies and gentlemen, if you can see my screen, this
is hang on a second.
(33:03):
Sorry, I had a glitch on mycomputer.
All right, you guys see myscreen.
See it?
Okay, cool, this is Donna Weber.
This is Donna Weber.
She's been doing our 28 daychallenge.
She is from Columbia, missouri,and here's what's been super
awesome about Donna.
She just posted this thismorning.
She didn't step on the scalefor the entire month.
(33:26):
She took a before, she'ddelivered before and you know
she got her weight and did allthe before actions that you're
supposed to do and she steppedon the scale this morning.
Yesterday was day 28.
So today is technically day 29.
She lost 10.5 pounds.
Get from her and she was sonervous about stepping on the
scale because she didn't knowhow it was going to pan out.
This is just proof that in ashort amount of time, you can
(33:50):
make significant gains by justbeing consistent in some basic
daily habits.
Absolutely, and what I loveabout the Do-HeartThings 28,
it's just eight tasks, you dothem consistently and you show
up every day and you're going togain improvement.
And she's been awesome, she'sbeen sharing every day, she's
been listening to the podcastand Donna is going to say job
(34:14):
well done.
That's a testament of yourcommitment and your dedication
to self improvement and it's Iappreciate you sharing.
One of the aspects of thischallenge is using the hashtag
to share, so being vulnerableenough.
The reason that we put that inthere.
You never know who's watchingand you never know who you're
(34:36):
going to inspire and by sharingyour journey, you're going to be
able to inspire other people.
And we woke up this morning.
She's like check this out.
I'm like, oh my gosh, it's soawesome and it inspires the hell
out of us.
So thank you, great job, greatjob.
Angi Betran (34:53):
Yeah, that's awesome.
Jay Tiegs (34:55):
So all right, angie, I've been talking all you got
any.
I'm going to let you just takeit.
Take it from here, hey, allright so hey, it's Monday.
Angi Betran (35:04):
What do we do on Mondays?
We go.
We get out there, make yourselfsmile.
If you woke up and you're like,oh no, this is Monday, or
change that around, lookyourself in the mirror, take
yourself, you are a bad ass andyou are going to go out and
conquer the week and makeyourself smile.
Look at somebody else, givethem a smile.
Maybe they're having a bad day.
(35:24):
Pop them up a little bit,spread the kindness that's what
it's about and just go do somehard things.
And when you're doing hardthings, it's going to make you
smile because you're like I'mdoing the hard things.
Absolutely, that's how we kill,that's how we crush you on
Mondays.
Jay Tiegs (35:37):
Absolutely.
You may not be like in themiddle of that hard thing like,
oh this sucks.
Angi Betran (35:43):
But then when you're done it was amazing.
Jay Tiegs (35:46):
So that's what it's all about.
Hey, donna's watching hey goodmorning Donna, hey Donna.
We got.
All I see is Facebook user.
So I'm sorry I can see somepeople like Russ is on, but
other people are like Facebookuser.
But as much as people youkilled it, that's right.
Thank you so much.
Congratulations, Donna Weber.
This is a well-deserved win.
Yes, there you go.
I was reading them all,Absolutely All right.
(36:06):
So all right.
Guys crush the day in the palmof your hands, Need more support
.
Go to wwwDoOurThingsNationcomand we will see you all in the
next episode.
Yes, we will.
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