I very subtly asked â€œCoachâ€ if we might decrease the miles this week.Â He didnâ€™t acknowledge the question but said our goal was 55 miles which is 5 more miles than last week and gave me the following job to do:
Monday: The plan was 60 min. easy but I ran in miles for 9 on the treadmill then got a chest and ab workout done so I wouldnâ€™t have to do it tonight.Â Shane has an annual check up with the vet which gave me an extra hour this morning.Â It was way too cold to run outside, â€“1 deg., andÂ I didnâ€™t want frozen eyelashes again nor the worry of my nose falling off from frost bite.Â
Tuesday: 8 x 3 minutes Hard. 3 Easy at 7.2 per mile pace.
Wednesday: 60 min.. EasyÂ Â Â Â *The schedule may have to be switched depending on the weather. Itâ€™s going to be another very cold weekend and I donâ€™t fancy doing 15 â€“16 miles on the treadmill.
Thursday: 60 min. EasyÂ
Friday: Temp @ 7:52 â€“ 8:00. 4 x 1 mile or 2 x 2 mile, 1 â€“ 2 min. easy in between. Iâ€™ve received strict instruction â€¦No More Than 4 Miles on This Day!
Saturday: Long run 15 â€“ 16 miles.Â Good info on the benefits of long runs found HERE.
The term â€œjerkâ€ means to cut meat into long strips and preserve by some kind of drying or curing.Â Itâ€™s also a preparation method where the protein is marinated in herbs and spices which is what we have done with this recipe.Â Good description found HERE.
A commercial blend of jerk seasoning was used.Â You should be able to find Jamaican or Caribbean Jerk Seasoning in the grocery store for this recipe.Â
Caribbean Jerk Tuna Salad â€“ based on a recipe by Chicken of the Sea and will serve 3 to 4 as a sandwich or
to top garden vegetables on a salad.
- 6 oz Plain Non-Fat Greek style yogurt
- 1 TBS Canola Cholesterol free Mayonnaise
- 2 tsp Caribbean Jerk Seasoning Spice
- 1/2 onion, chopped small
- 1/2 red bell sweet pepper, chopped small
- 1 tsp lime juice
- 1 TBS chopped fresh parsley
- 6.4 oz White Tuna in a packet (not canned)
Mix all ingredients except tuna in a bowl.
Flake in the tuna and mix to coat.Â
Let chill in the fridge for about an hour for flavors to meld then enjoy on some nice wheat rolls.Â
Itâ€™s a little spicy so you may want to reduce the â€œjerkâ€.
Happy Monday All!