I am completing my first Tempo run for my Army 10 training. It looks like this.
The key to a good tempo run, (I am learning) is that it builds up to a peak in the middle then works its way back down. I have pace issues when running outside, so I am completing all speed work and Tempo runs on a treadmill at the Gym, but to do this outside, you would need to run slow in the beginning of your run, then speed up in the middle and slow back down at the end. The beauty is that this can be a hard or as easy as you want. I have run as fast as 8.0 on the treadmill for a minute, but have never run an entire time at consistent high speed, so this will be a challenge.
For strength, I am doing this:
My favorite days are Leg days, and I love a good squat. This is a Pyramid workout so you add more weights with each set, with the last set being really hard (ie u can only lift for a few reps). We will see if I can walk tomorrow.
Last week I kicked up my running a bit. I was hoping for a big loss, but all I got was 0.2 lbs. A loss is a loss, but it still is disappointing. Maybe next week I will see the 100s again.
