Critical Velocity Workout Today and Where We Go From Here.

Hey team.  Great workout today.  Get used to the paces you ran today, you're going to touch on them once a week for the remainder of the summer  (wait for collective groan from the team) 😆

Here's the deal - that pace will never feel as hard as it did today.  As you're reading this, your bodies are adapting to the workout you did and if you were to repeat that same workout a week from now, it would feel a little bit easier.  If you repeat it again a week after that, easier still.

The workout will get easier because your bodies are making 3 general adaptations: 1. They are getting better at running without producing waste.  They're getting better at removing any waste produced. And they're getting better at tolerating the build up of waste.

So, as you get fitter, you can do the same workout, but build up less waste.  The waste you do build up will be removed more quickly. AND you won't really notice the waste you build up as much as you did today. 

As you get fitter, we're not going to increase the pace.  Rather, we're going to increase the amount of time you're spending running at that pace.  Today, the pace you ran was 90% of your vVO2 max pace.  But as you get fitter, the same pace might only be 85%.  That's OK, though, because you still get a tremendous benefit running at 85% and because it's slightly less intense, you can do it for a longer period.

Please watch the following video to help you understand how we're going to progress as we move further along this summer then into the season.