10 Miles + “Hawk” WOD

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Hi, 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.

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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

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