Weekly Running and Caribbean Jerk Tuna Salad

by Joanne on January 17, 2011

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.  Good info on the benefits of long runs found HERE.

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. 


It’s a little spicy so you may want to reduce the “jerk”.


Happy Monday All!

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  • At 2011.01.17 11:53, Heather said:

    Sounds like an intense training week – good luck!! And good luck with the weather, too, it has to warm up at some point, right? Well, that’s what I keep telling myself at least……. 🙂

    • At 2011.01.17 13:28, Jasmine said:

      Yes, I love jerk seasoning! It does get a little spicy, though, and I try not to over use it for my children’s sake. I love to bake fish with jerk seasoning, and pork, too! This looks absolutely delicious. And the bell pepper and fresh parsley make it beautiful. Thanks for the recipe!

      • At 2011.01.17 14:25, J said:

        Good luck with this weeks running! The weekdays are supposed to ucky here but the weekend looks decent for some outdoor runs so I am hopeful I can get out because I can only take so much of the treadmill!

        • At 2011.01.17 15:15, Joanne said:

          I keep telling myself it has to warm up as well. Then the weather dude says “it’s typical for us to have 10 days of below zero temps”. AH! Go away!

          • At 2011.01.17 15:16, Joanne said:

            Thanks Jasmine.

            • At 2011.01.17 15:17, Joanne said:

              J – It looks like my long run might get switched to Wed. or Thurs. because the temps are really cold again on Sat. Now I have to worry about the snow. 🙁

              • At 2011.01.17 18:34, Juliana said:

                Joanne, nice tuna salad, and I love the idea of Caribbean jerk spice …looks delicious 🙂 And good luck on your run…

                • At 2011.01.17 21:22, the dawn said:

                  i love that he just breezed by your question and launched into the week’s workouts! looks like its going to be fun! 55 miles is NO JOKE. you’ll do great!

                  • At 2011.01.20 22:43, BestRecipe said:

                    Works Great ! Just what I needed.

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