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 (8×800), 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?

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43 thoughts on “Track Tuesday & August Wrap-Up

  1. 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!!!!

  2. 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!

  3. 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!

  4. 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!

  5. 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!!

  6. 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!!

  7. 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 🙂

  8. 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!!

  9. 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!

  10. 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.

  11. 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.

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