Success! I finished my first training workout for the Rock ‘N’ Roll USA Half Marathon, and it went really well. It was challenging, but a lot of fun. I definitely pushed myself harder than I normally would on a run. I still can’t believe my little legs ran at 9.5 on the treadmill! ROAR!!
I started my workout with a 1-mile jog as a warm-up, did a quick stretch, and then got right into the CFE workout of 10 x 200m with a 2-minute rest between intervals. On a treadmill, here’s how I did this workout:
Each interval was 0.15 miles (200m = 0.124, but I used 0.15 for easier math), and I walked at 3.5 mph for the 2-minutes of recovery. By the end of the workout, I covered a little over 4 miles, and I was a sweaty mess!
FYI: I created a page on CNC for my Rock ‘N’ Roll USA Half Marathon Training Plan. I thought you guys might find this helpful for following along and developing your own plans!
Lunch
Before I headed to the gym, I ate lunch, which was a salad topped with canned crab, truffle oil, and balsamic vinegar.
I also had a slice of leftover homemade pizza on an Almond Flour Flax Crust.
Snack
After my workout, I ate a sliced banana with cinnamon, raisins, walnuts, and two scoops of peanut butter (because I can’t have just one).
I’m feeling sort of hungry again, so I’ll probably eat another snack before CrossFit tonight. Maybe a protein shake made with almond milk, cinnamon, ground ginger, and vanilla protein powder? Mmm… I think so!
Off to walk the pug!
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Trainin plan sounds intense! 9.5…ouuuchhh! I was wondering about the changes you might have seen from crossfit so far? I saw in a previous post you said you were going to post it on Monday. I’m eager to know how it’s changed your body. I’m looking for something new.
@Heather B: I’m working on the post right now!
Oh this sounds like an awesome run! Might have to do something like this tomorrow–I sure love running fast (feels so good). Congrats on hitting 9.5 pmh–woot!!
Have fun at CF tonight
Great job on the run! I hope to be able to run that fast one day.
9.5 is freaking ah-maze-ing. You are a beast.
@KaraHadley: Haha! That’s exactly what I thought when I got off the treadmill yesterday! ROAR!
Awesome! I’ve been wanting to get quicker miles in so hopefully this type of training will help! Thanks for sharing!
Wow! That looks hard! How long did it take you to do the intervals (roughly)?
@Liz: The whole workout (with warm-up) took me a little over 40 minutes.
Holy smokes!! Literally, I bet there was smoke! Good job finishing your first interval training!
I can never have just one scoop of any nut butter….:)
i’m glad your first training workout went well! i love the looks of the intervals. i might just do it for an awesome cardio workout! looks like a toughy!
I’m definitely going to try that workout! It looks intense but great, especially since you covered 4 miles with it!
Thank you so much for posting what the intervals looked like! Sometimes the crossfit terms look a little Greek to me, and I was really curious what it would actually entail. And also, 9.5?! That is freaking amazing!
Nice tempo’s. My run was similiar but not as fast. I was going after 6 miles and did 2 mile warm-up, 2 mile (1 min fast, 2 min recovery) and 2 mile at a normal pace for me. I’m training for the Publix Atlanta Half Marathon in March. Oh and your almond flour pancakes were really good. Tried that out this am. Also ordered some Protein powder (open sky) and looking forward to trying some new smoothies. Thanks for the ideas.
@Desiree: Nice! Let me know what you think of the protein powder. It’s my favorite!
I’m doing my first at home WOD tonight! I have a feeling my shoulders and arms are going to be pretty darn sore tomorrow!!
those intervals are insane! i find it soooo hard to run fast on the treadmill. even with a tempo run, my pace is so much slower than it is outside. seems like it should be the other way around?
Sounds like a killer interval workout! Intense is awesome
Wow that’s fast! I don’t even know if my legs can move that quickly!
In the case of peanut butter, I agree that two is always better than one!!!
Oh, I just might have to try that in the morning. The fastest I’ve run on the treadmill was @ 9 mph. Hopefully my treadmill won’t explode!
Running makes me super hungry! I’m having to experiment with fueling properly while I train for the Flying Pig half marathon – so I’m not gorging on the contents of my fridge!
Nice work! I don’t think I’ve ever ran that fast on the TM.
@Hillary [Nutrition Nut on the Run]: Me either! It was definitely a first for me!
I’m very curious to follow along with you on this plan, Tina. I’m trianing for another half-marathon, and I would love anything that would reduce my risk of injury!
Good luck to you!
I think I would fly off the treadmill at 9.5, nice job!
woah! Congrats on the first workout! Hmmm truffle oil sounds amazing!
mmm…truffle oil! I have never tried that on my salads before, but it sure does sound pretty amazing! I may need to give that one a try
That is quite a workout – I don’t think I have ever been on a treadmill at faster than a 7.5!
For some reason your banana in a mug with nut butter and raisins sounds amazing – and a perfect snack!
your posts with meals containing truffle oil have inspired me to finally buy a bottle! love truffle oil
congrats on the interval training!
@Julie: Yummmm… truffle oil!
Wow that workout is intense! Good for you!! I get excited when I get up to 8.0 on the treadmill! Haha
i always feel like i’m going to fly off the treadmill past 9. kind of a thrill, considering how many people would see me if that happened at the gym. LOL!
Awesome run, looks incredibly challenging! Running 9.5 mph is definitely a goal to work toward! Have you ever ran that fast before or is this the fastest you’ve gone on a treadmill? Just curious as to whether you think cross fit is helping with endurance and speed!
@Jana @ Newly Wife Healthy Life: Yep, it was definitely the fastest I’ve ever gone on a treadmill! I’m still impressed with myself!
I need to become more proficient at translating between miles and kilometers so I can know how fast 9.5 is!
From everyone else’s reactions I’m guessing it’s amazing, so great job
I’m super excited to see the pizza making an appearance for lunch – I was wondering how the Almond Flour Flax crust would hold up for leftovers. Looks like a winner!
I wonder if you could make your own Almond Flour the same way I always make my own brown rice/oat flour – in my VitaMix. I am going to try it because I know how expensive that stuff is and I save SO much $$ when I make my own at home.
I get to do cardio intervals like that tomorrow, too. But mine down include the rest in-between. Although, I really like that idea. And the homemade pizza looks yum and healthy.
I’m so glad it was an awesome workout. I really love interval workouts. I’m excited to see more of your runs.
Wow just thinking of running above 9 on the treadmill makes my legs shake!
If there is anyone who can eat just one scoop of peanut butter then I am impressed! Two is most definitely (always) necessary.
What brand of protein powder do you use?
@Rebecca @ Naturally Healthy and Gorgeous: Here’s a helpful post about it! http://carrotsncake.com/2012/01/how-i-chose-my-protein-powder.html
@Tina: Thanks!
Nice workout. And I am glad that you added a page for your training, as I will definitely check it out. Intervals are such a good way to get large distances done on the treadmill when you really do NOT want to run on a treadmill.
Just did this workout! Whew did it bust my behind, but it felt sooo good!
@Lizzie @TheWeekdayVegan: Nice! I’m glad to hear that!
Holy moly – think I would die i tried 9 mph on the t-mill! Good job, Tina!
This looks like an awesome workout. I’m going to try this one tonight at the gym. I’ve done 9 mph before but never more than that, hopefully I don’t fall on my face!
Ha! Good luck! Hope all is well with you guys!
I did this last night at the gym! It was so much fun! Although I am totally skeptical about if I really was running that fast on a treadmill…they’re moving at that speed no matter what you’re doing, but what happens if you have a higher stride or something? Obviously running outside at that speed is harder.
Just did this at the gym tonight and almost puked on the treadmill! Also, I had to drop down to 9.0 for the last 5 intervals. For shame!
Thanks for the push to get me out of my comfort zone!!
You’re welcome! Good work on those intervals!
Hi Tina,
First time poster, long time reader. Love your blog!
I have a question about your interval running. I’ve started to incorporate similar treadmill workouts into my fitness routine, not for training purposes like yours, but to switch things up with sprints and HIIT. I was wondering if you put your treadmill at any incline level when you run?
Might need to try the workout you posted!
Thank you
@Katie: All of my treadmill workouts are done at 1.0 incline (unless otherwise noted). Enjoy!
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