Tuesday, August 31, 2010

Track Tuesday & August Wrap-Up

This morning I hit the track solo because my track buddy is recovering from the Quebec City Marathon; Congrats, J!

We're "enjoying" another heat wave here and the thick, humid air settled in early this morning. I was a sopping wet mess after my warm-up at the park and even stripped down to my sports bra once I got to the track. (Thankfully nobody was around to witness my flabby white tummy!)

My real speed work is on Thursday (8x800), so I set out for longer, slower intervals of 3 x 3200 (= 8 laps = 2 mi) at tempo pace of sub-5:00/KM (8:00/mi) with short (200) recoveries.

3K warm-up

3200m (2mi) @ 15:43
3200m (2mi) @ 15:57
3200m (2mi) @ 15:53


1K cool-down

Average interval pace: 4:55/KM (7:56/mi)



And that wraps up August with an all-time high of 347.6 KM* (217.3 mi) - including three races in three weeks.

*If I hadn't been sick, I could have surpassed 350 easily! &*$^@!

How was your month?

43 comments:

TMB @ RACING WITH BABES said...

Stupid illness! Congrats on an awesome month!

Lacey Nicole said...

WOW!!! great month!!! and stellar track workout!!!!!!!!!!! umm... in the dark?!?! how do you do it?!?! i would bring a pillow :) heheheh. you are a MACHINE marlene. MM!

and i'm glad you recovered quickly from your sickness!!!!

Quinton J said...

Yeah...you're flippin' hardcore. Apparently you don't stop. Good run...and good on you for doing speedwork when the squirrels aren't even up.

misszippy said...

Way to go. Track is hard by yourself so to put out great numbers like that is impressive.

Bethany + Ryan said...

wowzer!!! that's a lot of miles!! what is your goal for your next marathon? I imagine you'll easily smash your current PR

Nicole said...

Great job on the track workout!!! Keep up the great work!!!!

Nicole said...
This comment has been removed by the author.
lilmeg said...

350 is for September. Bring it!

And feel better! :)

Aneta said...

thats incredible, Marlene!
awesome job!

Denise said...

WOW! nice mileage! that's a ton of running, esp in the heat we had this summer!

TNTcoach Ken said...

Ha, I got out for a dark morning run also and passed the track and thought about running on it but it was frickin dark! You are kicking some ass.......

Katie A. said...

Whoo hoo! Great month! You got it in the bag for Sept though!
And nice work at the track ;) I LOVE track work - wait, did I just type that? Hahaha! It's only because you get your run done so much faster!
Happy Tuesday!

Deb said...

Great job! Seriously impressive.

5 Miles 2 Empty said...

Wow! Great workout!! I can't wrap my brain around 2 mile repeats! Anythin more than 400 or 800 just psychs me out!

Great mileage this month!! I am sitting at 106.77, my biggest monthly mileage yet!! And I still need a good run today!

J said...

Oh I love that picture of the track! Great job on the monthly mileage!! That is such a great feat to run that much in one month!! Very impressive!

Runners Fuel said...

Awesome track work!

Andrew Opala said...

great numbers ... I thought I heard a rumble from up there ... must have been you pounding out those fast intervals!

shellyrm aka jogging stroller mama said...

Wow you are brave out there on the track in the dark solo! Nice job.

Congrats on a big month too.

My August will be close 240 miles but August is going to close without an offical race. Ugh! Bummer to Hubbs for the race boycott! But in September I'll be back and October will be amazing!!

aron said...

another awesome track workout and month!! you are on fire girl :)

sneakersister.com said...

AWESOME job on the intervals!!!!! And what a great month!

sneakersister.com said...

AWESOME job on the intervals!!!!! And what a great month!

sneakersister.com said...

Oops! Sorry about that. (double post)

Amy said...

Wowzers, that's a lot of KMs! Good job on the early morning track work out! And that's not even your "real" speed work!?

The Happy Runner said...

What a month! That's terrific!
Great job on your 10k and the long run, too :-)

Mark said...

Marlene, you amaze me!!!! Those 3200's are rockin'!!! Fantastic total for August!!!

Emz said...

The photo is breathtaking.

Love it.

Jill said...

I can't believe it's the end of August, yikes!
My August mileage was a whopping 18.4. Jealous? Me too! Thanks Mr. Heel Pain, you just gave me the least amt of miles EVER in a month!!

Glad you're enjoying your friend, Mr. Heat Wave again - not!!

dietitianontherun.com said...

Ha, I'm sure you'll get that prized 350 Very soon! ;)

You rocked the pace like it was no thing - awesome for a HOT summer morning! On a side note, I love that you always break things into miles for us non-KM speaking Americans! Very thoughtful :)

destination262 said...

Wow on your mileage! That is rockin! I laugh because your month of running almost adds up to my year of running! LOL! But I am super proud to say that after tonight's run I will also hit my ALL time high. Will reveal tomorrow! :) Congrats Marlene!!

Maureen said...

That is so many miles! WOW good for you!

Laura said...

Holy...what a month! I ran @ 4:30 this morning...it was early but still not as early as you. I am struggling to not face plant at work...

Allie said...

Have I told you lately that you're wicked fast...well, you are!

Heidi said...

Holy Marlene, your monthly mileage is amazing! I can only bow to you. Good work.

lindsay said...

dang homie. nice mileage! and nice 2mi repeats as well. is your track pitch black dark when you run there? that would freak me out. i need the occasional street lamp!

Juliana said...

Oh my goodness that is awful that you came down with a cold last week. You were doing so good up to that point to in fighting off all the germs. I can't believe your 10k time given that you were under the weather. I am relieved to hear that you also had some issues with the weather on Sunday. I will update you on the race as soon as I have more than 5 minutes to spare (at the cottage right now recovering from the run, never been so sore in my life, and the stress of having wonderful children that are the most amazing travellers, not). Anyways take care and look forward to catching up soon.

Juliana said...

Oh my goodness that is awful that you came down with a cold last week. You were doing so good up to that point to in fighting off all the germs. I can't believe your 10k time given that you were under the weather. I am relieved to hear that you also had some issues with the weather on Sunday. I will update you on the race as soon as I have more than 5 minutes to spare (at the cottage right now recovering from the run, never been so sore in my life, and the stress of having wonderful children that are the most amazing travellers, not). Anyways take care and look forward to catching up soon.

Cynthia O'H said...

Nice mileage for the month. I feel the same way about being shy of a new digit. On Sunday, I was 3 miles away from the next 100 and was tempted to get out and run again.

teacherwoman said...

Holy cow, awesome milage this month! Wahoo!

Teamarcia said...

Fantastic month Marlene! Way to go--and in this ridiculous heat too!

Boris Terzic said...

Bummer about the illness. Still a solid month.

Jamie said...

what a month!!! congrats Marlene! awesome job on the intervals too.

MCM Mama said...

Congrats on a great month!

BTW, I gave you a little award on my blog today.

kizzy said...

So good to hear you made up up to 347.6 KM in spite the illness...Keep running.
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