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Workout post 8/9/2022: What some FRC members did today from critical velocity (CV) test to marathon pace workout to long run -The crew: 1) Claire Bruce training for half/full marathons did a new CV test about a month after getting covid 2) Abby Persky training for half/full marathons did marathon pace 3) Aubrey Raile, senior at Wharton High in Tampa prepping for XC 5Ks, did her long run -CV test: warmup mile, 30 mins as fast as you can go, 25 min cooldown (total miles about 6.5). Tests running economy, which is the top predictor of race success for longer races. We use this to set new workout paces so we’re always training at their current fitness level and retest as they adapt. *Results: Claire crushed it going 7 secs faster per mile than when we did this about a month ago, averaging 8:45 per mile. This shows she weathered having covid and was able to improve along the way. Great growth from when Claire joined FRC in June with her first test run of 9:26. -Marathon pace: mile warmup, 30 mins at marathon pace (81-83% VO2 max), 25-min cooldown (total miles about 6.5). This trains long distance runners to use fat as a fuel source at race pace (marathon is run at 82% VO2 max) so they use less carbs and don’t hit the wall in these long races. Her target was 9:00-8:47. *Results: Abby smoked this workout, going a tiny bit faster than anticipated but keeping her heart rate in the 150-160 range we were looking for. Loving the progress Abby! -Long run: 90 mins at no faster than 70% VO2 max (got to about 9.5 miles). Improves central VO2 max development to move oxygen from the heart outward. This is key to any distance, mid distance, or long distance race. In addition, going very easy on this allows the runner to supply the run with equal parts carbs and fat as a fuel, allowing them to save the faster fuel for faster days. *Results: Aubrey nailed it going right in her zone for one of the longest long runs she’s ever had! #running #distancerunning #runnergirl #runnergirls #middistancerunning #tracknation #run #running #commited #track #crosscountry #runnerslife #xc #runnerscommunity #runnersofinstagram #trackandfield #runningmotivation #runningcoach #runlong #miler