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:
Stupid illness! Congrats on an awesome month!
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!!!!
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.
Way to go. Track is hard by yourself so to put out great numbers like that is impressive.
wowzer!!! that's a lot of miles!! what is your goal for your next marathon? I imagine you'll easily smash your current PR
Great job on the track workout!!! Keep up the great work!!!!
350 is for September. Bring it!
And feel better! :)
thats incredible, Marlene!
awesome job!
WOW! nice mileage! that's a ton of running, esp in the heat we had this summer!
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.......
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!
Great job! Seriously impressive.
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!
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!
Awesome track work!
great numbers ... I thought I heard a rumble from up there ... must have been you pounding out those fast intervals!
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!!
another awesome track workout and month!! you are on fire girl :)
AWESOME job on the intervals!!!!! And what a great month!
AWESOME job on the intervals!!!!! And what a great month!
Oops! Sorry about that. (double post)
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!?
What a month! That's terrific!
Great job on your 10k and the long run, too :-)
Marlene, you amaze me!!!! Those 3200's are rockin'!!! Fantastic total for August!!!
The photo is breathtaking.
Love it.
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!!
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 :)
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!!
That is so many miles! WOW good for you!
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...
Have I told you lately that you're wicked fast...well, you are!
Holy Marlene, your monthly mileage is amazing! I can only bow to you. Good work.
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!
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.
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.
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.
Holy cow, awesome milage this month! Wahoo!
Fantastic month Marlene! Way to go--and in this ridiculous heat too!
Bummer about the illness. Still a solid month.
what a month!!! congrats Marlene! awesome job on the intervals too.
Congrats on a great month!
BTW, I gave you a little award on my blog today.
So good to hear you made up up to 347.6 KM in spite the illness...Keep running.
________________
--Life is a constant change.
brooks beast
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