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.

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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. 

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  • 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.

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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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