For Time: Run 5K

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.

Guess who crushed their 5K PR this morning?

THIS (sweaty, salty, and delicious) GIRL!!!


Clearly, Murphy was psyched about my accomplishment. I {heart} pug kisses.


I wasn’t planning to go to CrossFit this morning, but when I checked the WOD for today, I changed my mind. (Oooh, the powers of CrossFit!)


For time:

Run 5K

There aren’t many “long distance” running WODs at our box, so I was all about this one and just couldn’t miss it. Plus, I planned to run at least one mile for the Summer Run Streak, so I figured I could kill two birds with one sword stone.

Our workout started with 2 minutes of walking lunges and then six 100 meter sprints to get us warm and loosen up our legs. Once we were warmed up, we ran around the building 13 times to equal 3.1 miles. Thank goodness I brought my Timex GPS Watch because I definitely would have lost track of the laps!

I have to admit, I didn’t feel great during the 5K. I was pretty sore and tired from yesterday’s bear complex, but I still managed to pull off a 23:59 5K (7:43 pace), which I am psyched about! I wonder how I’d do with “fresh” legs?

One of my goals for 2012 is to run a sub 24-minute 5K, so now I really want to make it “official” by signing up for a 5K road race. And once I finish this post, I’m going to register for one. Local readers, if you have suggestions, please let me know!


Speaking of 5K road races, the PRONE 5K (aka the Pug 5K) is this Saturday at Castle Island in South Boston. It’s my favorite 5K ever (Murphy’s too! He finished in 46:33 last year), but I’m heading up to Maine for Mal’s Super Awesome Birthday Weekend, so I’m going to miss it. Wicked bummer. But, if you’re in the area and love pugs, you should definitely check it out. It was so fun last year and it’s pretty much pug heaven (for people and pugs).



I tried to make a Protein Pancake for breakfast this morning, but it cooked too fast, burned, and then stuck to the pan, so I ended up “scrambling” it and putting it in a bowl with some almond butter and dried cranberries. It tasted fine; it just looked ugly. I also drank a protein shake mixed with iced coffee and coconut milk.

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RTB:MA 2012 Video Blog Episode 2

Here’s the next episode from our Reach the Beach adventures. This one is called “Youthful Enthusiasm.” Hope you like it!

Question of the Day

If you’re a runner, what’s your favorite distance to race?

P.S. I’m hosting a Dunkin Donuts giveaway on Trading Up Downtown!



  1. Congrats on the PR!!
    My favorite distance run for speed is 2 miles. I’ve been tracking that for at least 2 years now so I can tell how I’ve improved.
    I can’t decide if my favorite race to do is a 5K or a half marathon. Perhaps it would be 10k if there were more around? I like how short and quick the 5K is but I like the challenge of training for the half marathon distance!

  2. Definitely at least a half marathon although marathons are good too! I don’t ever feel like I hit my groove with anything less because it takes a good 2-3 miles for me to really warm-up.

  3. Great job with the run! I PRd a 5k this spring and it felt so great! Also I laughed out loud when I saw the peace sign behind Murphy’s head! Hilarious.

  4. My favorite distance to race is definitely the half marathon. I find that the 10K and 5K are much harder to run because I have no fast-twitch muscles 😛

  5. I love my regular 14km run! I am from Sydney, Australia and I often train with runs from Bondi Beach to Cooggee beach which is along the coastline. It is the perfect distance and the perfect scenery :). A half marathon is a great distance too.. I feel safe knowing I have time to settle into the run, set my pace and enjoy the music 😉

  6. Congratulations Tina!!! That is such an awesome accomplishment! I am preparing for my fall XC season and i am hoping to PR in a couple 5k races too!

  7. Congrats on your PR!! So exciting! I’ve only run half marathons and a marathon, and after my last marathon…I think I’d say half marathons! 🙂 haha they seem so much easier when you’re training for a full and a half is just “practice” 🙂

  8. So, I’ve been searching all over the internet to replenish my Foodscience Vermont Whey powder and I can’t find it! Have you noticed it’s been discontinued? I’m so bummed!

  9. That’s a very fast run, Tina for a 5k (24:00). Keep it up. I’m also a a fan of running especially marathons. Before I only run around our village now I’m running 5k on marathons although not as fast as you.

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