Ten Short Intervals

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.

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!


Before I headed to the gym, I ate lunch, which was a salad topped with canned crab, truffle oil, and balsamic vinegar.

IMG_0005-2 (600x800)

I also had a slice of leftover homemade pizza on an Almond Flour Flax Crust.

IMG_0007-2 (800x600)

IMG_0009-2 (800x600)


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).

IMG_0011-2 (800x600)

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!



  1. 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.

  2. 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!

  3. 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.

  4. 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!

  5. your posts with meals containing truffle oil have inspired me to finally buy a bottle! love truffle oil 🙂 congrats on the interval training!

  6. 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!

  7. 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 🙂

  8. 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.

  9. 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.

  10. 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.

  11. 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!!

  12. Pingback: 5 X 800m
  13. Pingback: a quickie! :) «
  14. 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 🙂

  15. I am currently training for my 3rd half marathon. At this point I really want to increase my speed but I HATE doing sprints. I know that running sprints/intervals is key to accomplishing my goal. I like the idea of your short intervals on the treadmill so I can keep track of my speed. Thank you for this and I can not wait to try it out. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *


Join the community!

Get recipes, workouts. and discounts straight to your inbox for FREE!
© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.