In the Zone: The 5 Running Paces For Peak Performance

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

Jay Tiegs 0:44

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 Do Our Things Nation, and our mission here is to empower you to upgrade your health, wealth and relationships through mindset and movement. Angie's in the house as well. Angie, how are you doing this morning?

Angi Betran 1:02

Hey, good morning, I am, I'm here, I'm happy it's Monday.

Jay Tiegs 1:06

I'm ready to get it going. Okay, yeah, what do you got on tap this week? Are you excited about the week?

Angi Betran 1:11

I'm very excited about the week Roller Derby running. Roller Derby running. Got to have an amazing weekend with the granddaughters. Yeah, it's going to be a great week.

Jay Tiegs 1:22

All the hard things.

Angi Betran 1:23

All the hard things.

Jay Tiegs 1:24

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. 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. 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. Not really they might be getting frustrated because they're not getting any faster. 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. So it's a way to kind of to kind of mix up and spice it up. So we're going to talk about the various paces. 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.

Jay Tiegs 2:42

It goes a long way to expand the Do Our Things Nation. We really appreciate it. Share it with a couple of your friends. If there's a nugget in here that is important, you know, share it with your friends. Tag us on social media We'd love to hear about it or shoot us a message directly. If there are any topics you want us to talk about, definitely feel free to hit us up.

Jay Tiegs 2:59

Then we do our weekly winner and if you want to nominate someone, we're looking for nominations to recognize people that are out there crushing it and getting after it and we send them a shirt. So send us a nomination with a quick write up and we'd be happy to do that. So we're also sponsored by DoHeartThingsNationcom, where we have an opportunity to buy some merch. We've got some pretty cool gear. We've got to do hard things patches and flags and shirts. And if you want to become a pro member, get access to personalized running coaching plan and access to our mindset group, where we have weekly mindset sessions from the high performance curriculum to help you crush your goals. So it's like going to the gym for your mindset. So if you'd like to learn more about that, go to DoHeartThingsNationcom. You can also see all our upcoming events. We've got the DoHeartThings 28.

Jay Tiegs 3:52

We just finished up the month of January. We've got a slight twist for February. We've got the Taji 100 kicking off in February. 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. So keep an eye out on your email and keep tabs on the website so you can learn more. And if you're not part of our Facebook page, you want some encouragement and motivation, go check out our Facebook page. 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. It's just a fun community. So, yeah, that's it for the business end of things. So, angie, can you believe it's the frickin' end of January, of January 4 already?

Angi Betran 4:41

No, I cannot. I feel like I blinked and it's just like, oh okay, well, there's another month's gone by, All right.

Jay Tiegs 4:49

I know I went by quick. I went through Christmas and the end of January. I mean it's already gone. 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. Yes, how was your month of January as far as your training and fitness and everything else?

Angi Betran 5:09

Training Month of January was yes, that's great For dough. It was hard. I was sick a lot. I brought a lot of 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. I mean, tajia is just like it's the, the yearly thing that I look forward to, and so, yeah, makes February suck less. It does, it does.

Jay Tiegs 5:42

So, for those don't know what Tajia's, tajia has become like an annual event. 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. So it's one of our Events for the month. 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. 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. We're getting up there. I think one for 16 mile or this week.

Jay Tiegs 6:20

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. 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. I'm down. I'm down six pounds.

Angi Betran 6:37

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 way to kick off the week. I mean the year actually, and I'm starting it right back again on February 1st, I mean absolutely, yeah, our twist.

Understanding VO2 Max

Jay Tiegs 6:57

Well, I'll push it. 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. But if you have interest in do our things 28, go to do our things, nationcom. Click on the, click on challenges and you can download the the sheet. 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. So I'm a big fan of the Daniels running formula. I'm a certified coach with them. 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.

Jay Tiegs 7:42

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? 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? To try to read it and read it over and over and over again. What the hell does this really mean? Yeah, try to explain it a way that makes sense. So VO2 max is your. It's known as the maximal oxygen uptake. It's the maximum rate at which an individual can consume oxygen. You're breathing in oxygen right during intense or maximal, like when you're like full on effort, right? So it's measured in milliliters of oxygen and it's consumed in one minute per kilogram of body weight. Okay, I know, just. I know people just like their head, their eyes rolling back their head. All right, you lost me all that, right? So VO2 max is a key indicator of your aerobic physical fitness. It's basically the capacity of your heart, lungs and blood to deliver oxygen to the muscles During a sustained physical activity.

Jay Tiegs 8:50

Now, typically this is tested on a treadmill, in a you know, like a lab rat with a mask over your 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. 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. 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. So, dr Jack Daniels, yes, just like the whiskey. I like the whiskey and I like the running coach, the world-renowned running coach who created the Daniels running formula. 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. 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. So all of that to say that these, the, the, the V dots, is a formula from Jack Daniels based on VO2.

Jay Tiegs 10:31

Okay, so let me, let me go back to VO2. Vo2 max is the maximal rate in which an individual can consume oxygen during intense or maximal exercise. It's measured in milliliters of oxygen consumed in one minute of kilogram of body weight. Okay, vo2 max is a performance indicator and it really. It's ultimately what tests and measures your cardiovascular fitness. So how you know you're, how, how good that whole system is, is operating, it's. 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. When you understand your VO2, you can, it'll help you with your training data and help you with your paces. When I describe the paces, it refers back to VO2, which is why I'm talking about it now.

Jay Tiegs 11:26

Let me use an analogy that might make more sense. Your VO2 max is like the engine size in a car. Okay, so I've got a. I've got a couple cars I've got. I got a little four cylinder diesel engine in my, my sport wagon Jetta. I've got a six cylinder in my, in my four runner. What kind of car do you have?

Jay Tiegs 11:47

Angie Cheap Compass Trock so you probably 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 V8 in it, you know. So you know, so we can understand different engine sizes, different horsepower. You drive a car, you know, some of them are my, my Jetta it's. You know it's built for distance and it's it's steady, it's not super fast but it's like the optimal. 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. My four runner, slow and steady, got enough horsepower to crush some hills but it's not super fast. You know, like a sports car, you know it's made for speed, right.

Jay Tiegs 12:39

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. 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 optimize performance. I could spend $7,000 to do that. Some people do that so they can get greater performance out of that four runner. 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. So the larger engine, the higher the VO2 max. 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. So that's what your VO2 max is.

Jay Tiegs 13:29

Your fuel efficiency, so my four runner the reason I bought my Jetta is because the fuel efficiency is horrible. 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. So that equates to my fuel efficiency. That's your oxygen utilization. My other car gets like 40 miles to the gallon, so it's got far better oxygen use, utilization or fuel utilization. So for the human body, think of that as like your oxygen utility, okay, your ability to be efficient with your oxygen. A car with better fuel efficiency can travel longer distances on the same amount of fuel. It's the same as a human. So a person with a higher VO2 max can use the oxygen you 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 brought it 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 oxygen that you can process, that you can inhale more efficiently. Okay, so you can work on that. That's why we want to train these training paces, so you can maximize the use of your oxygen. Hence, refer back to last week's podcast episode of why running slow is incredibly important. It makes you a more fuel efficient 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 it stick. So this is not easy. We're trying to make these things, these concepts, stick, so, all right. 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. So, just like a sports car with a powerful engine, a higher VO2 max can perform better and you can sustain a higher intensity. So when you are like redlining it, you got a ticometer, you want to keep the car running. 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. Well, when I start someone off doing them, we're going to start off at maybe four. You're going to hate me after those. At four, you're probably done. 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. Well, when you increase your VO2 max, you're going to notice that you can actually do a. You are increasing your performance and that's enabling you to run faster, longer and make those incremental changes. Does that make sense? That's how you know that your VO2 max is improving, because when you do these repeated efforts, you can see the improvement. So, from one week, you know, doing four, eight hundreds, you can do the fifth one.

Jay Tiegs 16:31

You might still hate me and that's cool, but then you're redlining it. I mean, it's supposed to be hard. Yeah, so this is. It's the equivalent of a car maintaining high speed without blowing up the engine, right? 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. 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. Does all that make sense? Am I making sense? 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 this analogy to explain it. So, All right. 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. That way you can sustain the higher efforts.

Jay Tiegs 17:41

Cars can be modified and tuned to achieve performance. Some race cars are made for speed. Quarter mile track OK, all out in a quarter mile. Think of Usain Bolt running 100 meter dash All right, those cars are designed specifically to go all out short distance.

Jay Tiegs 18:01

It's a different. You're not going to race that type of car. You're not going to race a drag car at Le Mans doing a 24 hour. 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 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. So this is why the training paces are important, because the training paces enable you to modify and tune your internal engine. So that's why it's important to these training paces will help you modulate your VO2 max, which ultimately enhances your physical performance.

Jay Tiegs 18:45

And so while you can't change your engine size genetically, we've all been given, given, a different engine. You can fine tune for better performance. So we're all either. You know, I think I'm more like a diesel engine. I'm like a frickin freight liner. I'm just a big dude. I'm a Clydesdale and I've got a diesel engine. I am not incredibly fast, I have tried. I'm just. I'm a long distance, steady as she goes. Probably I'm probably a better middle distance runner than I am any type of long distance. So you know, we all have. You know. I look at a smaller runner who can like a Kenyan. They typically have a certain body size. They're made for long distance and they can go that. That's their body style, that's the engine that they've been assigned. Now we can fine tune our engines 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 your VO2?

Jay Tiegs 19:49

Yes, ultimately, what a an endurance runner should be doing? Well, I mean, all athletes should be trying to increase their VO2. There's a combination of, you know, muscle strength and endurance training is also going to help.

Understanding Different Running Paces

Jay Tiegs 20:02

Right, right, type one fibers versus type two. So I think it's that nature. But right, overall, we should all be trying to improve our VO2 max. Hence why runners that run the same? This is the big pitfall the runners that run the same pace and distance every single time. You're not fine tuning your engine. That's why you're not getting faster. And then there's other things to consider, like you know your weight and your strength and things like that and your nutrition. But we're talking about training paces. 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. 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. All right, so we spent a lot of time talking about VO2 max and really talking about the engine. Let's talk about the five training paces the pretty simple. These are actually pretty simple, but these are good to know. But I think it's really important to know what the paces are, or the what VO2 max is.

Jay Tiegs 21:09

All right, we talked a lot last week about the easy pace. If you want to do a deep dive on the easy pace, that is a perceived effort. 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. You know that you're in the easy pace when you are having a conversation. You are just. It should feel easy, it should feel comfortable. You should be having a good time. It should be fun. Yes, it should be fun. All right.

Jay Tiegs 21:46

Now, however long you run for the week you should be about. You know 80% of your runs should be at this pace. That sounds counterintuitive. I tell people that they're mind. They can't believe it. Like coach, am I even getting anything out of this? Yes, you are working on becoming a Volkswagen Jetta. Like it's 45 miles a gallon.

Jay Tiegs 22:08

You're working on that ability to be economical. You cannot do that if you're running threshold all the time and running, you know, interval pace all the time. You can only really do that. You get the max benefit by running slow. This is also the time to work on your cadence. 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. That makes sense. You're working on, you know, all of the other your economy of running, your cadence and strides and all of those things. You're working on your ability to feed yourself and you know, and just having a good time.

Jay Tiegs 22:45

Right, we want you to come back next time. So that's what your easy runs all about. It's 59 to 74% of your VO2 max. That's what we need to know. With this system, we kind of gauge what that is. 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. All right. So if you want to do a deep dive 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.

Jay Tiegs 23:25

The next pace is your marathon pace. Now, this is. I have runners be like hey, I'm just training for a 10K, why am I running the marathon pace? I'm not training for a marathon pace. 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 out because you don't wanna burn out, but you're not going easy because we wanna put in an effort we wanna. So this is probably more of like a six out of 10 or anywhere between four to six out of 10. This would be your projected marathon pace, and so I'll put in the end pace. So a little bit faster, but not super hard. At this pace you can still speak, probably not full sentences. 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. You should be able to eat and drink at this pace. So this is that's important to note. This is 20% of your weekly mileage should be at end pace. So that's it. That's your marathon rank pace. Then there's your threshold pace. Now, if I were to, when I program runners to run, we're gonna have at least one threshold run per week. Your threshold should be comfortably hard. This is more like an eight out of 10 or maybe anywhere between. Well, let's say that's six to eight range, probably more toward the eight where you should. You could be able to speak but you can maintain it. 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.

Jay Tiegs 24:59

An elite rested runner can hold this pace for about 60 minutes. For the average runner we're probably talking like 20 to 40 minutes. For the most part that's the sustained effort. 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. That's based off your threshold training pace.

VO2 Max and Training Paces Discussion

Jay Tiegs 25:27

Threshold pace is about 86 to 88% of your VO2 max. 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. 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. That make sense, yeah, okay. So once a week, steady, demanding, comfortably hard threshold runs what you need, or some type of interval or tempo. We can do a whole other episode about different type. We should probably do that. Different types of threshold runs, all right. The next pace is the interval pace and this is where we're gonna really maximize and really stress our VO2 max. For efficiency. This is basically running at VO2 max. So to get into VO2 max, like have 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 to get into that zone of where you're actually in to VO2 max. So when you do eye training this is probably gonna be more like a seven, two and 11, maybe 12 minute run, mm-hmm. But that first couple of minutes you're just kind of ramping up because you've got the energy. 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. So you'll do these interval paces and this is gonna really kind of help you expand your VO2 max. But when you do these you're probably gonna run no more than probably 11 to 12 minutes of running. But the whole point is to get you into that VO2 max. 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. We're really really doing a performance test on your engine. Here is what we're doing when you do eye training. Eye training is about 8% of your weekly mileage. So this would be on your. I would program this on a threshold run or your quality session for a threshold on a threshold day. But this is a pace that you could subjectively maintain for about 10 to 12 minutes of racing and time. So think of probably like an all out mile. 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. This is basically your all out speed. This is should be no more than 5% of your weekly mileage. It's just super hard. It's a 10, it's a 10. Short distance, just to kind of the bottom line for that.

Jay Tiegs 28:25

Once again, you're doing your VO2 max. You're working on this type one fiber muscles. It's really good like strength training. That's why runners should do that, because you're varying up your paces. You're getting some strength out of it. You're actually you're increasing your capacity as well for VO2. And that's yeah, it's like going to the track and doing 100 meter, 200 meter, maybe 400 meter repeats. So those are the five paces. 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. 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. That's when you get, that's when you introduce the interval 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 when you're training, how does a heart rate monitor? How can that help you in understanding your training paces? By monitoring that.

Jay Tiegs 29:51

Yes. So your heart rate monitor is going to enable you and everyone's heart rate's different and we can. We should surely talk about heart rate training on another episode, because we're already at 630. But the bottom line is just like your tachometer on a car. That's basically what your heart rate monitor is. It's going to show you what zone that you're operating in. So zone two and one and two is going to be your easy run marathon. You're probably pushing the upper limits of zone two and into the threshold which is zone three, and then threshold. You're squarely in that zone and then you've got yeah. So your repetition and I are going to be at the zone five, which is all out maxing like redlining it.

Jay Tiegs 30:38

And my heart rate monitor shows a red line. 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. 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.

Jay Tiegs 31:16

I like perceived effort because, hey, maybe your watch dies in the middle of a race. 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. But I think heart rate is an excellent tool for tracking. You know these different runs for 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 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. I think that's kind of the goal there. But yes, you're right, we're at 31. 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 your different training paces so you can modify your engine to be more efficient. 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. Make yourself better, and your training paces are a way to go If you need help with that. I mean, when I, when I do my training with my athletes, we use the VO2 app. When I program, you're assigned your training paces every week and your watch synchronizes with that. 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. So if you want to really do a deep dive and really get some benefit from training, reach out to me. We just set up on the plan. So all right. With that being said, let's talk 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. Sorry, I had a glitch on my computer. All right, you guys see my screen. See it? Okay, cool, this is Donna Weber.

Jay Tiegs 33:12

This is Donna Weber. She's been doing our 28 day challenge. She is from Columbia, missouri, and here's what's been super awesome about Donna. She just posted this this morning. She didn't step on the scale for the entire month. 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. Yesterday was day 28. So today is technically day 29. She lost 10.5 pounds.

Jay Tiegs 33:40

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. 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. 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. 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. That's a testament of your commitment and your dedication to self improvement and it's I appreciate you sharing.

Jay Tiegs 34:23

One of the aspects of this challenge is using the hashtag to share, so being vulnerable enough. The reason that we put that in there. 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. And we woke up this morning. She's like check this out. I'm like, oh my gosh, it's so awesome and it inspires the hell out of us. So thank you, great job, great job.

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 take it. Take it from here, hey, all right so hey, it's Monday.

Angi Betran 35:04

What do we do on Mondays? We go. We get out there, make yourself smile. 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. Look at somebody else, give them a smile. Maybe they're having a bad day. Pop them up a little bit, spread the kindness that's what it's about and just go do some hard things. And when you're doing hard things, it's going to make you smile because you're like I'm doing 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 the middle 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 good morning Donna, hey Donna.

Jay Tiegs 35:50

We got. All I see is Facebook user. So I'm sorry I can see some people like Russ is on, but other people are like Facebook user. But as much as people you killed 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. So all right. Guys crush the day in the palm of your hands, Need more support. Go to wwwDoOurThingsNationcom and we will see you all in the next episode. Yes, we will.