Run, Eat, Repeat

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.

Mal and I have officially reached Week 9 of marathon training. Nine weeks is a long time, but we still have nearly fourteen weeks to go. My life: run, eat, repeat.

Today’s workout, Track Workout 4, was done outside at a track. Crazy, right? 😉


The last time that I did Track Workout 4, I totally messed it up. I only did 6 x’s 400 (instead of 8) and added a recovery lap in between, which extended the workout and really made me tired. So, today, I made it a point to do Track Workout 4 the right way. 😉


This afternoon, I met Mal at the track for our workout. We warmed up together, but then he took off at lightening fast speed and did a different “intermediate” workout that our TNT coach suggested.


Track Workout 4

2 lap warm up, 8 x’s 400, 6 lap cool down

After warming up, I tried to keep my pace around 9:00 for each of the 400’s– some were faster, some were slower. After each 400, I stopped and walked just long enough to catch my breath. On the 6 lap cool down, I trucked along around 9:15 or so. By the end of the workout, I was tired, but not that tired. Should I have run faster on the 400’s? I’m suppose to run my (goal) marathon pace, right?

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Murphy’s long walk was cut a little bit short today, so when I got home from the track, I took him out for a quick jaunt around the block. While I was gone, Mal got a head-start on dinner.


He made pasta with butter and grated Parmesan and leftover green beans and garlic bread (Oatmeal Bread + Garlic Gold + butter) on the side. I really enjoyed tonight’s dinner, especially since I didn’t have to cook it! 😉


Fia Salon Giveaway

Thanks to everyone who entered this morning’s giveaway to win $125 toward any salon or spa services at Fia Salon & Spa! Here’s your winner: 69!

69. Liz ”” October 12, 2010 @ 11:35 am

Split ends, terrible roots, no time or money to get a haircut, working/going to school full time!

Congrats, Liz!! Please email me at to claim your prize.

I just popped some Apple Crisp in the oven. Mal and I both agreed that we needed dessert tonight! 😀



  1. About your track workout…you might want to ask your TNT coach, but I think that your 400s should probably have been at a faster pace. Whenever I have done track workouts, the speeds parts are always faster than my goal race pace.
    Then my easier runs are done at or around my goal race pace. Does that make sense? Anyone else?

  2. I usually do try to increase my pace for such short intervals. I’d check runners world for paces for speed workouts..always a great resource!

  3. For marathon training I had the same question during speed workouts. My goal for the marathon is just to finish, but I finished my last half around 9:03 minute miles, so I usually run the speed workouts at 9:00 pace or 6.7-7 mph on the treadmill. I figured as long as I felt like I was getting a good workout and running the intervals were hard for me then I was doing the right thing! 🙂 We’ll see though because this weekend is the marathon!
    Congrats on doing marathon training for 9 weeks! Time has flown!!! It seems like yesterday I was reading that you were training for a marathon!!

  4. I think 400s should be faster than your marathon pace, and the last 6 laps should be slower, as they are more of a cool down. At least that’s how I did them when I was training for races. But you should ask and make sure, it’s different for everyone. Good job! 🙂

  5. 400s are usually meant to be done at 1 mile to 5k pace depending on how many and how you feel. Way to bang out so many, I prefer longer an lower reps since it feels like they go faster, even though I know they don’t;) I love following your training, keep up the good work!!!

  6. That sounds like an awesome workout!!! At least for speed work. I dread track works, but not as much as dreadmill workouts. :/ I’m a cross country runner. It’s a lot easier for me to feel accomplished if I run a course or on the road. (: I really am inspired to start training for a marathon. (: It’s going to happen, I know it.

  7. Track work outs are great. I would think your 400s should be at 5k pace, but you should ask your coach about speeds for intervals.

  8. Personal opinion (from a multiple marathoner)–your 400s should be faster. Try using a tool like the Runners’ World Training Calculator (,7169,s6-238-277-279-0-0-0-0-0,00.html and after you’ve calculated, click on the Training Paces tab). It doesn’t give you a 400 pace but it should give you a better idea of what you should be shooting for. Personally, if your goal pace is 9:00/mile, I think your 400s should be closer to 7-7:30/mi–I’m not an expert, just my opinion. 🙂 Good luck!

  9. I wasn’t able to read all the comments so I’m sorry if this is redundant. Check with your coach but I definitely would run the 400s faster. They don’t have to be crazy fast but they should certainly be faster than MP (marathon pace) I use the book Run Less Run Faster because you can look up your goal time and it gives you paces for all of the different distances. If you want I can see what it says for 9:00…

  10. i love a simple dinner especially when someone else is cooking.

    You guys seem to be so happy together. I hope I can have a relationship like yalls

  11. Hi Tina – you inspired me to check out the track near my neighborhood in San Francisco – it was such a treat to jog on a flat surface! Can you tell me more about the meter distances? Generally, how many laps is 400M or 1600 M?
    Thanks =)

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