Will Run for Marylou’s

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.

Hi, friends! 😎

I woke up bright and early to beat the heat and get my run in first thing this morning, but, even still, the heat and humidity totally kicked my butt. I’m just not a warm weather runner. My legs felt like lead and I huffed and puffed for the first couple of miles of my 5.25-mile run.

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Eventually, I found my stride and picked up the pace a little bit. Before I knew it, I was running my final mile, so I really pushed it then. My goal for today’s run was negative splits. Success!

  • Mile 1: 9:07
  • Mile 2: 8:59
  • Mile 3: 8:50
  • Mile 4: 8:48
  • Mile 5: 8:38

Total: 46:27 (8:50)

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The best part about this morning’s run was that it finished at Marylou’s. This little tactic made my super hot and humid run so much more enjoyable for me.

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Before I left the house, I cut a deal with Mal. If he picked me up from Marylou’s after my run, I’d buy him an iced coffee. I texted him when I finished, so he and Murphy picked me up a few minutes later. Great plan.

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I ordered an Almond Joy iced coffee for me and a Girl Scout Cookie for Mal.

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Will run for iced coffee!!

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After my run, Mal whipped up an egg and cheese sandwich for me. I ate it along with my Marylou’s iced coffee. (Before heading out for my run, I ate a piece of toast with almond butter.)

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Three Questions Thursday

Here’s the next edition of Three Questions Thursday! Keep those questions coming!

Your running times are awesome for someone who was keeping the porcelain throne company for most of last week. Your running has improved so much in the last year, right? Any secrets?

Yep, my times have continued to improve since I started taking running more “seriously” about a year ago. I’m definitely not an expert when it comes to running””I’m still trying to figure out how to get faster myself””but I can tell you what seems to be working for me.

  • Consistency: Before registering to run a marathon with Team In Training, I wasn’t a very consistent runner. I’d run once or twice a week, but I never really had a game plan. Nowadays, I’m almost always training for a race, so I try to run more often (2-4 times a week), which seems to help increase my overall stamina and speed.
  • Speedwork: I’m still getting my feet wet with speedwork, but I definitely notice that I’m getting faster because of it. My coach at the Boston Running Center is setting me up with individualized speed workouts, but Runner’s World SmartCoach is a great tool for training programs that incorporate speedwork.
  • Not being such a wuss: Running is not easy and it’s often uncomfortable, so realizing this has helped me push myself through the “pain” to get faster.

What happened to your workout page on your blog? Are you not tracking your workouts anymore?

I am, but I’m using DailyMile to track my workouts now. I found it a little redundant to add my workouts to DailyMile and then to my blog, so now you can find all of my workouts on my new Training page under Fitness on CNC.

I know you you said you don’t have the Bridal Bootcamp workout from your wedding anymore, but would you consider putting together something like that for your readers? I know I would find it helpful!

It’s funny you ask because I’ve been thinking about this for a few weeks now!

I plan to start a new strength training routine next week to coincide with my training for the New York City Marathon, so I figured you guys might want to see the workouts that I’m doing. I lost a lot of my upper body (and overall) strength when I trained for Arizona, so I don’t want that to happen again. My plan is to strength train three times each week: one Body Pump class + two upper body/full body workouts, which should take about 20-30 minutes each. I’ll post them on CNC as I do them, so, hopefully, they’ll help motivate you to pump some iron too! Muscles are sexy, people!

With that said, look for a strength training series called “Carrots ”˜N’ Weights” next week on CNC! (Thanks for the name idea, Erin!)

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Question of the Day

How much strength training do you do each week? If you don’t  regularly strength train, why not?

P.S. Local readers: Be sure to enter my Meals4Meals giveaway!



  1. Marylou’s seems great!! I love the pink labels & the sign!

    Also, thank you SO MUCH for the running tips!! I need to keep thinking to myself, “Don’t be a wuss, don’t be a wuss, you are just fine, keep going!!!”

    LOVE IT!!

  2. Hey Tina! I’ve got IBS and when I started dealing with it via controlling my diet and through meeting with a registered dietician in the area…the first thing she said was that I had to give up coffee. My regular routine was to have 1-2 cups/day, but now I was supposed to have none: problem. Not only was I a zombie the first 3 wks, but I also missed coffee immensely especially every morning when my partner would brew his steaming cup…the smell…too lovely 🙂

    I’ve finally come to a place where I’ve found some really good coffee substitutes and feel like i get to share in the fun. I know you’ve been cutting down on coffee and thought I’d share some of my discoveries that make my belly feel good and me feel like I’m not having to give much up.

    First off, I love black tea. If you do too, simply make lots of iced tea (same method as your iced coffee) with soy milk and a little agave if you want sweetness…really nice treat on a hot day. Additionally I’ve found I like Teeccino, a coffee substitute. I like the Java flavor best, so when I feel like i need something more robust than tea, but still want caffeine, I mix half a cup of brewed Teeccino with half a cup of steeped black tea, add soymilk, and voila!
    Glad you’re feeling a little better!

  3. I usually strength train only once or twice a week. Despite of being a girl, I gain muscle very easily and usually this amount is enough for me to see great results. I strength train with circuits, so it doubles as some heart-pumping cardio, too.

  4. I used not do any strength training and only ran. This summer it was my goal to incorporate cross-training and strength training and I am now spinning and doing BodyPump! I love BodyPump so much and go to 2-3 classes a week!

  5. I love strength-training, it’s made such a difference to my body. I do it three times a week for 20 to 60 minutes a time. To keep it interesting, I use lots of different tools and workouts – kettlebells, free weights, circuit-training, body-weight exercises, DVDs, plyometrics…

    I’m more guilty of neglecting cardio!

  6. I’ve gotten back into strength training in the past few months after a 9-or-so month break I took whilst focusing on yoga. I love it! I really on focus on upper body because my lower body gets worked a lot from the various exercises I do, but I’m looking to incorporate some leggy strengthening action too. Tried TRX recently and loved it – so hard! – and am considering kettle bells. I love the feeling of being able to lift more/ do more reps than the previous workout and the ever-so-subtle emergence of muscle definition (probably only visible to me) is incentive for me to keep forging ahead.

    ps. you’ve got to try to white chocolate chip ice coffee from Marylou’s. Yumazing.

  7. Over the past year or so, I’ve really gotten into strength training. I used to be a cardio queen because I thought that was the only way I could have the body I wanted, but I’ve learned that strength training is also, if not more, important. And I agree…muscles = SEXY!

  8. Up until I started seriously training for my 1/2 marathons this spring I was doing 2-3x a week full body “heavy” lifting in the style of New Rules of Lifting for Women. I used my own ideas based on lots of expert blog reading and programs I have at home, and created my own plan.

    I will admit I have been terrible about fitting it all in lately. I know that’s not an excuse, so while I am focusing on running my plan is to do one to two lifts 5 days a week. I wrote my plan recently on my blog.

    If you have any strength training questions or how to create your own plans let me know. I love lifting and wish there was enough time in the day to lift 3x a week and run 30+ miles a week!

  9. I try to do strength training three times a week for around 30 minutes. I have a tough time making myself go to the gym to do it, so I’ve built up the number of dumbbells I have at home and love following DVDs and on demand Exercise TV. So much more likely to happen if I can stay home for strength training!

  10. I *try* to strength train once a week, but sometimes it falls off the priority list. Based on the training plan I am doing right now, I need to get 3 runs in per week. In a perfect world, I’d like to also fit in one day of yoga, and one day with a full body strength workout. I am still struggling to get there though!

  11. Hi – I found your blog recently and have been enjoying it! You really struck a chord with me on this post! 🙂

    I’ve been STRUGGLING with my runs since it got warm and humid. I keep thinking that I’m not built for warmer weather running, but then thinking it’s just a cop out and I should suck it up. It’s nice to know that others are struggling with the heat/humidity, too!

    A HUGE thank you for the first question answered! I ran track in high school and kept up with running in college, but have done very little since then. I’m running now 2-3x a week (with the Quincy Running Dawgs! I’m in Quincy, too) and more on my own, but still feel painfully slow after a few months at it. I’m looking into a few ways to incorporate strength training, as well, because I’ve never really bothered with it…but I know it’s time!

  12. Thanks for answering my question! I guess what I’ve really got to remember is your last point – every run is not going to be the most enjoyable run ever. Some will kick my ass and some will be meh and some will be awesome. The point being that getting out there is the most important and just working through it.

    So for strength training, it depends on the week. Some weeks I try to do a little cardio and then a little strength every day and other weeks I do 2-3 days of just cardio and then a couple days cardio and then strength. I never have just a strength day. I always throw in some cardio to get my heart pumpin’!

  13. I recently had a baby and started running again a few months ago. The summer time is the worst time to start running. I hate the humidity and the heat. It definitely wears on you quicker 🙁

    Glad to see you are up and going again! Great inspiration 🙂

  14. Marylous is definitely a motivator! It gets me outta bed in the morning at 430am for my commute to work!
    great run! glad to see you are feeling better!!!

  15. I’m all about strength training! I was a power lifter in High School and did a lot of olympic lifting in college as an athlete. I strength train 3-4 times a week. Its a part of my workout!! Women should be confident in their ability to weight train and not be scared about “bulking up”.

  16. Strength training used to be my total weakness. I totally overlooked it. But now I’ve incorporated one day a week of lifting, spinning, and yoga and it has absolutely made me a faster runner.

  17. I need to start setting little ‘treats’ for myself so that I run more often! (Not that I don’t have enough treats already!) 🙂 It’s just far too hot here to feel any kind of motivated! Enjoying running more than normal at the moment though, not sure why the change…

  18. Hi Tina,

    I have been a reader for a little while now but have never commented before but– I wanted to drop in and give you props. I really admire your persistence. Way to go on your run today! I am so glad to hear you are feeling better. Wishing you continued health and good things, dear!


  19. I usually do some kind of strength training three times a week. I used to not do much besides a few crunches, but after getting injured last summer (doing yoga, of all things), I realized I needed to focus on building strength so I wouldn’t do stupid things and get hurt!

  20. I do yoga with tons of chaturangas and arm balances and inversions. That is my strength training. Balancing my entire body weight and then going upside down 🙂

    I quit the gym a year ago. Havent looked back. Back on yoga + cardio + 12 pound dumbbells in my garage. It has worked for me for the past 10 yrs, no formal lifting desired 🙂

  21. I like how your mileage gets faster by several seconds at each checkpoint 😀 I guess that’s the helpful part of having a watch that tells you everything right? 🙂

    I would say that I do strength training about 4 days a week. Most of my workouts include weights or bodyweight exercises incorporated with plyos.

  22. I often plan my run so that I end up at Starbucks; it’s a two mile walk back to my car, but it’s a great way to cool down and enjoy a drink while I walk leisurely back to my car.

    I do BodyPump at least twice I week. I aim for three, but life sometimes gets in the way of that goal. Occasionally I’ll do a little weigh lifting with my free weights at home, but I much prefer group exercise classes.

    I’m glad you’re feeling better….and running great!!

  23. Strength training. That is a tough for me because I KNOW I need to do it but I just don’t know how to incorporate it into my cardio routine. Also, I am not sure the duration, or frequency I show do it for maximum results. I am thrilled that you are going to be doing a post on it though. Can’t wait to read it!

  24. I would run for THAT iced coffee… sounds delicious! I don’t strength train regularly (hell I’m not doing much of anything regularly, I’m in quite a rut right now!) but I usually do and know that I need to pick it back up. I think strength training is more important to me than any form of cardio, I love it!

  25. I’m a personal trainer, and I strength train 3 days per week and I do yoga for 2-3. I like the balance of the two because they work my muscles differently. I also do cardio 5-6 days/week. I 100% think that strength training is more important than cardio to make time for. If you don’t strength train and JUST do cardio, you end up losing a lot of lean muscle 🙁

  26. I’m so happy for you that you’re back to running! Ugh. Isn’t running in the heat the worst though?
    I strength train 2-3 times a week. It’s soooooo good for you! When I started consistently doing it a couple of years ago it changed my body composition big time. If only I knew then what I know now. ha ha ha!
    I want one of those coffees!!!! 🙂

  27. I can’t wait for that series! I seriously am lacking in the strength department but I just don’t know where to start. I have the P90X program but it’s boxed up somewhere. I can’t wait to see what program you come up with!

    Where were you able to find a running coach? I think that might be beneficial for me to try and find one. 🙂

  28. I strength training (mainly lifting heavy weights on my own) 3x a week. I’ve seen more changes in my body from lifting than anything else. I definitely prioritize lifting over cardio.

  29. Aww yeah–I love running for iced coffee! 🙂 If only I could start making my own. I really, really need to! lol. I strength train 3 times a week if possible! I can’t wait to see the workouts that you post! Muscles are SEXY for sure. I couldn’t agree more!

  30. I love that “Strength Training is Not for Extra Credit” title… I totally used to neglect my strength training and only do a half assed job when I got around to it… not anymore!! I love my weights workouts. Looking forward to your Carrots N Weights series 🙂

  31. Running in the humidity is the worst! I tried it a few times this summer, but I had bad runs each time so I’ve decided to take my runs indoors if it’s ever really humid again. 😛 Kudos on such awesome speeds in such gross weather!

  32. I ran a marathon years ago but now I walk or run with friends of one of my kids about 3x a week. I wonder if I will ever pick it up seriously again. I do a lot of cooking and healthy menu planning and I would really like to get the word out about my site. It would be perfect for athletes because you need to feed yourself good food!


    Let me know what you think!

  33. Hey Tina!

    What do you use to track your running? I am looking for a new pedometer and yours seems quite accurate. Thanks!!

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