Rosemary Mustard Grilled Halibut and Strength Exercise

by Joanne on July 16, 2010


This week in review:  Good runs this week mile wise but energy wise, not so great. I did have some thoughts regarding running 26.2 miles. During Tuesday’s run, when my legs were still tired from Sunday, I thought there was no way I wanted to run 26 miles.  Hope those thoughts go away before the Wine Glass.

Part of the challenge of the marathon is pushing past what you think is physically possible.  You can do more than you think you can. – Christine Hinton, a running coach in Maryland

Monday after the race was suppose to be a day off but Shane had to go out so we did an easy 3 1/2 mile run.  Warm up on the Elliptical and then a good chest and arms with weights.  Nothing hurt so I figured this was ok.

Tuesday:  An easy 60 minute run was on schedule.  We covered 6.9 miles. I was still a bit tired.  It was leg training day with weights for 45 minutes.  Abdominals were worked as well.  I was tired before my weight workout even started so that’s not the reason it was a slow run. Probably still recovering.

Wednesday:  Tempo training.  5 x 1 mile.  Warm up of 2 miles and then tempo runs at about  7.4 pace. A cool down run with Shane for 3.2 miles.  Total miles = 12.66.  No weight training.  The last 2 tempos were brutal.  I just wanted them to be OVER!  Not sure where I found the energy to go another 3 with Shane.  I guess you just do what you have to do.

Thursday:  We ran 8 slow miles.  A lot of water stops and a water bath at the fountain in the golf course.  Back and shoulders were worked to finish off a total body weight workout for the week.  

Thursday night bike night:  Ted had a meeting that ran late so we skipped the “group tour”.  I’m certainly not as religious about my bike riding as I am about my running. Note to self: MUST go on Sunday!!!!

Friday:  Rest.  We simply walked at a healthy pace for just under 3 miles. I like to take the day off before a long run and Saturday is a real looonnnngggg run.


If you run races, how do you train? 

In my fitness philosophy, there are three components to training in order to become a stronger runner:

1.  Endurance.  2.  Speed work  3.  Strength


1. Endurance is the foundation to the plan.  It will develop running efficiency and should be practiced at a conversational pace.  Endurance is made up of long runs and will teach the muscles to store more glycogen, delaying the onset of fatigue.  Relax and enjoy them. Don’t rush. Pick trails or roads representative of the upcoming race. 

 run girl

2.  Speed work which includes strides, tempo runs, interval training requires us to push ourselves outside our comfort zone and to put up with the physical and mental discomfort when running races.  Speed work over time, teaches the body to utilize lactate and this type of training strengthens connective tissue which wards off injury.


3.  Strength training is tough for any runner.  We all just want to RUN!  But it should be included in a good training program to strengthen joints and tendons.  Weight training helps avoid injury and will improve form, efficiency which translates to overall performance.  It includes the use of weights, cables, and/or machines for upper and lower body as well as the abdominals. 

Legs benefit from the strengthening of the quadriceps, hamstrings, and Achilles.  Exercises include leg curls, calf raises, leg extensions, squats, lunges, dead lifts.

Upper body strengthening is important because the upper body is used to drive forward.  Swinging the arms in an efficient manner will help to achieve that running rhythm and helps to ward off leg fatigue. Exercises include dumbbell curls, shoulder presses, bench presses, pull ups.

The Abdominals establish strength in our core which provides stability and helps prevent back pain.  Crunches, sit ups, leg raises.

 Do you include strength training in our training plan?  *If you are new at using weights, cables or machines, consult a trainer first because you can do more damage than good if you do strength training incorrectly.

My Favorite Uncle:  Uncle Ralph

My uncle lives in England.  I remember as a little girl being shocked because when he came for a visit to the house (when we lived in Teeton, Northampton England) he would have a small glass of liquor. I didn’t think he should be allowed because he was a “man of the cloth”.  What great times we had!

My uncle shared his latest endeavor with me in an email this week. So for all you UK residents out there, get your bikes and ride for the cause!

I have started to train for a sponsored bike ride which will take place on the 11th. September. The target is to cycle to as many churches in the local diocese (St. Albans) which covers Hertfordshire and Bedfordshire. From each church you collect a stamped card which states the time of your visit. Each different church visit is what is sponsored eg £1 per church.
I don’t expect to visit many churches, perhaps 20 within a 15 mile circuit. The donations are then divided between ones local church and the main charity which is “The Historic Churches Trust” As the name suggests the objective is to prop up some historic monuments dated from the 10th. Century or thereabouts.
A main reason I am doing it is that I have persuaded my charity- “The Langley House Trust” residents/clients, to participate. Twenty men, all ex prisoners, cycling in aid of something which is not self centered. This charity to which I give some of my time I first came into contact with when I was Prison Chaplain in HMP Bedford. The charity is concerned with the rehabilitation of ex prisoners into society. Since over 60% of ex prisoners return to prison within two years the charity is quite successful since we have had only 2% return to goal during the two to four years they place themselves in our supportive care. -Education, Work skills, Personal Relationships, etc.

What a guy!  Good luck Uncle Ralph!

Lets go fishing…

Rosemary Mustard Grilled Halibut


  • 1/4 cup lemon juice
  • 2 TBS honey mustard
  • 1 sprig finely chopped fresh rosemary
  • 1 tsp minced garlic
  • 2 TBS olive oil
  • black pepper, about 6 turns of the grinder
  • 1 1/2 lb halibut fillet or steak

Combine the first 4 ingredients and mix well. Add the olive oil and pepper until well blended.

Place the fish on a platter and pour on the marinade. Let sit 30 minutes in the fridge.

Preheat the grill on medium.  Grill fish about 7 – 8 minutes depending on thickness. *We had purple cauliflower on the side.


A note about halibut from Wikipedia:

The Atlantic population has been extremely depleted through overfishing to such an extent that it may be declared an endangered species. According to Seafood Watch, consumers should avoid Atlantic halibut.[5] Almost all halibut available on the East coast of the United States are from the Pacific.

Update from Seafood Watch:

New Consumption Alerts
Contaminant warnings were added for several species:
California Halibut
Lane Snapper
Salmon (wild-caught from Oregon)
Yellow Perch


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  • At 2010.07.16 07:31, Sophie said:

    Your halibut fish dish looks amazing & so flavourfull too!

    • At 2010.07.16 08:27, Joanne said:

      Thanks. Sophie.

      • At 2010.07.16 07:41, claudia lamascolo said:

        I cant believe you havent opened your own restuarant up there in Utica you would be famously rich… attached to a workout place…love this halibit looks scrumptious!

        • At 2010.07.16 08:27, Joanne said:

          One day we’ll open a bed and breakfast. Not sure where but California would be my choice. We’ll probably end up somewhere closer like Maryland, The Bay area.

          • […] This post was mentioned on Twitter by Applecrumbles and Applecrumbles, Applecrumbles. Applecrumbles said: Rosemary Mustard Grilled Halibut and Strength Exercise: Running This week in review:  Good runs this week mile wis… […]

            • At 2010.07.16 12:51, Lori (Finding Radiance) said:

              Maybe you should open a bakery 😀

              I strength train regularly (and heavy). I firmly believe in it no matter what your sport.

              • At 2010.07.16 13:30, Joanne said:

                I read your blog and you do some GREAT strength training. For a little person you sure pack a lot of muscle.

                • At 2010.07.16 12:52, Monet said:

                  I agree, the halibut looks great…I love using fresh rosemary, I think it makes such a difference. And what an exciting bike race your Uncle is participating in. It is always great to be able to exercise for a good cause!

                  • At 2010.07.16 13:30, Joanne said:

                    Fresh rosemary sprigs are really nice to adorn the plate with as well.

                    • At 2010.07.16 15:10, Gera @ Sweets Foods Blog said:

                      Your run-plan is perfect. I like to add other trainings as a multi -discipline runner just like after a speed work running, to do some bike.
                      I like triathlon trainings because they cover all the aspects of the body.

                      Really the grilled halibut with rosemary fits excellent with every type of workouts! 🙂



                      • At 2010.07.16 16:22, Joanne said:

                        Thanks Gera. Love your comments.

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