Weekly Running and Caribbean Jerk Tuna Salad

I very subtly asked “Coach” if we might decrease the miles this week.  He didn’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 wouldn’t have to do it tonight.  Shane has an annual check up with the vet which gave me an extra hour this morning.  It was way too cold to run outside, –1 deg., and  I didn’t want frozen eyelashes again nor the worry of my nose falling off from frost bite.
Tuesday: 8 x 3 minutes Hard. 3 Easy at 7.2 per mile pace.
Wednesday: 60 min.. Easy     *The schedule may have to be switched depending on the weather. It’s going to be another very cold weekend and I don’t fancy doing 15 –16 miles on the treadmill.
Thursday: 60 min. Easy
Friday: Temp @ 7:52 – 8:00. 4 x 1 mile or 2 x 2 mile, 1 – 2 min. easy in between. I’ve received strict instruction …No More Than 4 Miles on This Day!
Saturday: Long run 15 – 16 miles. 

The term “jerk” means to cut meat into long strips and preserve by some kind of drying or curing.  It’s also a preparation method where the protein is marinated in herbs and spices which is what we have done with this recipe.  Good description found HERE.
A commercial blend of jerk seasoning was used.  You should be able to find Jamaican or Caribbean Jerk Seasoning in the grocery store for this recipe.

Caribbean Jerk Tuna Salad – 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.
Let chill in the fridge for about an hour for flavors to meld then enjoy on some nice wheat rolls.
Happy Monday All!