10 Miles + “Hawk” WOD

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning!

Guess what day it is!?


Happy Hump Day!!!

Of course, Mal and I started our day by quoting the “Happy as a Camel on Hump Day” commercial. The “Mike, Mike, Mike”¦” part is my favorite, which, obviously, translated to “Mal, Mal, Mal”¦ what day is it, Mal?” Haha! Ok, we’re five years old.

So, I ran 10 miles yesterday! Yay! (I still get excited about long runs in the double digits!)

10 miles! yay!

I planned to meet Kerrie again at KFIT to run the middle miles together (since they’re always the hardest for me), so I ran 4 miles before I met her.

  • Mile 1: 9:14
  • Mile 2: 8:47
  • Mile 3: 8:49
  • Mile 4: 8:59

It was a cool, gray morning””perfect for a long run””and, at one point, it started to sprinkle a little, which was kind of nice. The light rain felt so nice.

well water

When I met Kerrie after my four miles, I was still feeling pretty good, but after a couple of miles with her, my legs felt so, so, so heavy. There were a few hills on our route, which just felt horrible, but I wanted to keep up with her, so I trucked along the best I could. Kerrie eventually pulled ahead for the final mile or so, but I was only about 30 seconds behind her. I just tried to keep her in sight! (I forgot my GU at home, and I was definitely missing it yesterday!)

  • Mile 5: 8:56
  • Mile 6: 9:01
  • Mile 7: 9:29
  • Mile 8: 9:32

weymouth lake

Back at KFIT, I grabbed some water, said goodbye to Kerrie, and set out to run the final two miles on my own.

  • Mile 9: 9:20
  • Mile 10: 9:30

Total: 1:33:24 (9:20)

This time, I managed not to eat dirt like I did at the end of my last long run. In the picture below, you see how it’s just regular sidewalk and then BOOM: tons of sand? I managed to fall exactly in that spot. I was seriously so dirty! Haha!

Here's where I ate dirt.

I’m really glad I waited to do my long run until yesterday because I was still sore from “Black Hawk Down” on Saturday morning. That workout was so hard, but so fun at the same time, and it inspired the workout below for you guys! ENJOY!


Notes: The walking lunges are 50 total, so 25 lunges on each leg. For the medicine ball thrusters, use a weight that is challenging, but remember there’s 50 reps. (Little tip: Break them into sets of 10.) If you don’t have access to a medicine ball, you can use a dumbbell instead. I put Air Squats and then Squats later, but they’re the same thing. Sorry for the confusion!

Question of the Day

On what day of the week were you born?

I’m a Thursday baby. “Thursday’s child has far to go.” I’m not sure what that means? Is “far to go” a good thing or a bad thing?

P.S. Just a quick reminder: I’m hosting a Twitter chat tomorrow (Thursday) at 1:00 PM (EST) with The Laughing Cow. We’ll be chatting about how to get into a good routine, workouts to enjoy in the cooler weather, and new snacks to take advantage of in the fall. I hope you can make it! The hashtag is #FallRoutines.


Never forget 9/11/01



    1. This does look to be a challenging workout with a run at the beginning and at the end. How do you pace those runs (or recommend pacing those runs)?

      Born on a Wednesday according to the internet and everything on the internet is true right?

  1. Oh yes, I’m definitely glad it’s Hump Day! Congrats on the 10 mile run! That’s awesome!

    This is terrible, but I don’t know what day of the week I was born. I’m going to have to ask my mom when I talk to her later.

  2. I’m guessing that commercial is a US one, since I’ve never seen it before;)
    I also can’t believe it’s already Wednesday – the week is just flying by.
    Congrats on your 10 mile run! that’s great!
    Oh man, I also have no idea what day of the week I was born. That’s kind of sad, I’ll have to do a check up.

  3. Double digit runs (that I’ve COMPLETED!) will always make me giddy!! I still have a couple more weeks before I have one of those on the calendar but as my 1/2 marathon inches closer and closer, they’re coming and I’m trying not to let them scare me!

  4. wish I could join that chat but ill be working 🙁 What a tough workout! Ill have to try this one next time I need a vacation wod, or when I have to workout on my own.

  5. I mean, I know it’s a humpday and all, but it’s not exactly ANY hump day. I’m surprised you didn’t turn the Hawk workout into a “Patriot’s” workout.

  6. Wow someone should clean up that dirt patch on the path! Great time on your run though, looks like you were really moving! Hopefully by next spring I’ve got the leg muscles to keep up with you. 🙂 I’ll see if I can be there for the twitter chat!

  7. My brother’s a mike, so he’s been getting the mike mike mike a lot. I’m a Saturday baby, is it bad I had to look that up lol!

  8. Wow, I have no idea what day I was born. I could probably check haha.

    I agree with you on still feeling that rush post-double-digit run. Nothing like that feeling. Would love to check out your Twitter chat!

  9. Thanks for the workout! How long does/should Hawk take (ignoring the time for the mile runs, which will obviously vary person to person)? Thanks!

    Im a Tuesday baby – not sure what that means 🙂

  10. Awesome job on the run! I wish I could run more, but my knees give out after just 10 minutes 🙁

    I was born on a Friday. Best day of the week!

  11. I have no idea what day of the week I was born, but now I’m interested!

    And congrats on another great run! Looks like you are right back into your running shoes no problem!

  12. I call these sandwich workouts (only in my head, not out loud) because it starts and ends with the same thing and there is a big chunk of exercises in the middle. Mentally, I think these are easier to get through since you know you only have to repeat it once more.

  13. Until you asked your question, I had never really thought about what day of the week I was born. I just googled it and I was born on Saturday, January 1st. 🙂

  14. NICE JOB on the run after that Hawk workout. I did it this morning and DAMN. That was hard! I was on the 3rd level of the gym and I looked like a rusty robot walking down the stairs to leave!

  15. This workout was a challenge! My boyfriend and I took our dog Ranger to the track and did this workout. Ranger ran the 2 miles with us. Loved this ‘HAWK’ workout!

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