Workouts for the week of 7/2-7/8

Zumba class was cancelled on Sunday due to the holiday weekend, and I was feeling somewhat lazy after cleaning the house before company came over on the 4th, so I didn't work out until Monday.

Monday, 7/4/11 - 10k plan, Day 17 - 3.67 miles in 50:00 (13:38 pace) - 5 min warmup/cooldown walks @ 3.6, 40 min speed work/jog: 4.4, 4.8mph intervals - 10 min, 10, 5, 10, 5


Hello, under 14 minute miles!  What is going on here?!  I know the distance isn't there, but it gives me hope that I'll one day be able to do a Disney run and still have time to stop and take pictures!


Tuesday, 7/5/11 - 10k plan, Day 18 - cross-training on air resistance bike - 4.7 miles in 30:00


I've pretty much been skipping the cross-training days on the plan up until now, but I realize that I need to do other exercises lest my running muscles get overdeveloped and start pulling my kneecaps out of line and other lame injuries.  (I worry about that one in particular because last week my right knee was cracking and feeling off track.)  
I *HATE* our air resistance bike with a passion.  It's ancient and ugly, but that doesn't really have anything to do with it.  It doesn't matter how slow I pedal (and clearly this was quite slow), I get all sweaty and worn out.  And my butt always hurts the next day, even though we installed one of those huge padded bike seats on it.  I didn't really put much effort into this, I just pedaled at a very comfortable pace and read a book (paranormal romance novel, actually...one of my many guilty pleasures) rather than using the moving handles on the bike.


Wednesday, 7/6/11 - 10k plan, Day 19 - 3.62 miles in 50:00 (13:49 pace) - 5 min warmup/cooldown walks @ 3.7, 40 min jog/incline work @ 4.5


I've been bumping my speed up by a tenth of a mile per hour each week recently.  I may hang at 4.5mph for a while, I'm not really sure yet.  I was supposed to do 6x100m at the end of this run but I spaced it.


Friday, 7/8/11 - 10k plan, Day 20 - 5.52 miles in 1:15:00 (13:35 pace) - 5 min warmup/cooldown walks @ 3.7, 60 min jog/incline work @ 4.5, 4x100m @ 5.3


For anyone that may be keeping track - ok, who am I kidding, it's just me - I jogged 4.5 miles without stopping this evening!  That's like...over 1/3 of a half marathon!  :P  It was not easy though...I was at our local casino today - I came home with more $$ than I arrived with, don't worry!  I was using freebie credits to play - and ate at the buffet for a late lunch/early dinner and am now aware that I should never eat heavy on the day of a long run, regardless of how long I wait in between eating and exercise.  I seriously pondered throwing up multiple times during my time on the treadmill.  It didn't happen, but I have a feeling one day it's going to as my runs keep getting longer.


Speaking of marathons, I've been thinking about how unrealistic Disney is in my current financial situation (no job and all).  BUT the first-ever Indianapolis Women's Half Marathon is coming up right here in Indy on Labor Day weekend!  I know that's really soon, but I am seriously debating registering.  The time limit is 4.5 hours, which is a 20+ min/mile pace...I do believe I could leisurely walk the entire thing and still finish in time as long as I didn't collapse or anything.  I'd like to run some of it, but running the whole thing would not be realistic right now.  What do ya think?  Anyone interested in joining me?  I can offer you a twin size bed or queen size air mattress here at my parental units' house for accommodations!