Ahead of the game and Flounder Almondine

by Joanne on August 10, 2010

Since  I was able to get a chest and arm workout in on Sunday night, then my legs worked on Monday, it left me wondering when I should do my back and shoulders plus abs.  It came down to “just get them out of the way and focus on the running”.  That’s what I did Tuesday morning.

Warm-up on the treadmill for 3 miles. 

Worked the back, shoulder, and abs for 40 minutes.

Went for a foggy run outside.  Foggy by way of the weather not my head well, maybe just a little brain fog but then that’s not unusual.  When we were in Maine, I bought a reflective collar for Shane. It’s pretty wide and looks a little funny on his neck.  Turns out that I like it a lot better around my waist than on the dogs neck.  It worked out great this morning due to the fog.  Even though I have the reflective vests, they flop around but the collar is nice and snug on me.  I like it!

Total running miles this Tuesday: 9 miles

Not just for runners:  Have you ever wondered if you are over training or exercising in excess?

Here are some signs to be aware of that might signal you need to take a break and give your body a recovery period.  Source:  “Running Within” by Jerry Lynch and Warren Scott

running within

  • Restless sleeping two or more nights in a row.
  • Changes in appetite.
  • Mood shifts
  • Constant fatigue.
  • Constipation or diarrhea.
  • Dizziness when standing.
  • Physical performance degradation.
  • Excessive daydreaming.
  • Excessive worrying.
  • Forgetting dates and times.
  • Difficulty making decisions that you wouldn’t normally have trouble with.

Get out of the burn-out rut.  Here are some suggestions

  • Vary workouts with speed, distance, walking, different time during the day.
  • Run with a group
  • Reward yourself.  Set a realistic short term goal/expectation, then give yourself a reward e.g a new pair of sneaks. or a new running skirt (HELLO! – just did that…and it’s SO cute)

my bike

  • Try cycling or swimming.  These sports will strengthen other muscles of the body but will be effective in keeping up your aerobic health. * I just found out that the conversion factor of cycling distance to running distance is 2.5 to 1.   EXAMPLE:  Intense bike miles of 25 equates to a 10 mile run and without the food pounding).
  • If you’re still feeling like you just don’t have it, stop running for a few days to a week, after all, we run for health and burnout is a sign that the health benefits are just NOT working.

Flounder Almondine – serves 4.


This recipe came to mind the other day when I overheard my father telling my nephew one of his favorite dishes was Trout Almondine.  Dad can’t eat trout anymore as he has a bad reaction to it.  For this recipe, you could use most any white fish and next time, I will use a firmer fish since my flounder flopped.  It broke apart in the pan and the entire dish looked like “flounder stew”.  What did I do wrong?  I over crowded the pan. Lesson learned!

As for the flavor, it was very mild and missing that hint of sweetness that most delicate white fish impart. 


  • 2 TBS Olive oil – divided
  • 1 TBS Smart Balance
  • 1/4 cup sliced almonds
  • 2 cloves mince garlic
  • 1/2 cup fat free milk
  • 1 lg egg
  • 1/4 cup flour
  • 1/2 tsp salt and pepper
  • 1 tsp Herbs de Provence (optional)
  • 1 3/4 lb fresh flounder fillets
  • 2 TBS of Lemon Juice
  • 1 TBS fresh parsley, chopped

Heat 1 TBS olive oil in a pan with the 1 TBS Smart Balance, over medium heat.  Add the almonds and garlic and cook 1 minute.  Spoon out onto a dish and set aside.

Beat the egg with the milk in a shallow dish.  In another dish add the flour, salt and pepper, and herbs de province and mix.  Dip the fish in the egg/milk mixture then the flour and shake of any excess.

Heat the 1 remaining TBS olive oil in the pan over medium heat.  When hot, add the fillets and cook about 4 min. per side or until cooked.

Return the almonds and garlic to the pan with the fish.  Add the lemon juice and heat 2 more minutes.   Sprinkle with parsley to garnish.


Not every dinner is a success.  I was pretty surprised when Ted said the more he ate of it, the more he liked it.   Consequently, all 1 3/4 lbs of fish was eaten.  Guess it turned out ok after all. 

Have you ever made a dish that you were ready to toss out but others really liked?

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  • At 2010.08.10 07:23, Heather said:

    Genius idea to use the reflective collar as a belt! And good for you for getting your workout done. Getting started is the hardest part sometimes.

    I made chocolate chip cookies one time where the batter tasted OK, but when baked were HORRIBLE! Until recently, I was really intimidated by baking cookies b/c of this…….. 🙂

    • At 2010.08.10 12:32, Monet said:

      This happens quite often. My husband is not a picky eater (while I tend to be overly picky) so there are often times when I find a meal unappetizing and he thinks it’s the best thing we’ve had all week!

      • At 2010.08.11 06:22, Lindsay said:

        P is always such a good sport. Sometimes I’ll know something is terrible, but he still eats it and says he loves it. Either he’s trying to make sure he doens’t hurt my feelings or he has really bad taste buds. Hehehe. 🙂 The flounder almondine will be perfect for a dinner party I’m having Friday. My dad loves seafood so when he comes to visit..that’s what he wants. I may try it with grouper.

        • At 2010.08.13 03:30, Anne @ Food Loving Polar Bear said:

          Hihi, one thing I have never had to worry about is working out too much. I’ve been THE laziest person alive until this year January when I found yoga 😀

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