A New VDOT Score and Honey Glazed Swordfish Steaks

by Joanne on April 5, 2011

I’m still in Thrills Ville about my Saturday 10K PR.  That little accomplishment has brought on new questions regarding how to run Boston.  Do I base my pacing on my new 10K pace, 7:37?  That brought my VDOT score up 3 points indicating I could run the marathon at a pace of 8:07 which is 3 hours 34 minutes. Wouldn’t that be great?!!! However, being a realist, the marathon IS Boston and the course IS one of the toughest and it IS only my 2nd marathon.  I’ve decided to run based on how I feel and only checking my pace come the 22 mile mark.  IF I feel pretty good, after conquering Heartbreak Hill, I’ll try to turn it on. ** If you want to calculate your own VDOT, see this link.

It’s so easy for me to write down what my strategy will be but come race day, as I stand at the starting line with all those anxious runners around me, I’ll shrink.  I’ll say to myself, in an attempt to calm my nerves, just run this like a training run and enjoy.   What will be will be.  That’s just me.

Belief is truth held in the mind; faith is a fire in the heart – by J.F. Newton


Every Sunday in the Utica Observer-Dispatch, Janet Chanatry includes a recipe with the advertisement for Chantry’s Supermarket.


This week, it looked so appealing, I changed it up a bit and used it as a guide for Swordfish steaks.

This recipe will serve 3 – 4


  • 1 ½ lbs fresh swordfish steaks
  • 3 TBS Welch’s Orange, Pineapple, Apple Juice (just orange juice would work fine)
  • 2 TBS olive oil
  • 2 TBS honey
  • 2 TBS Tamari sauce (or soy sauce)
  • ¼ tsp grated ginger
  • ¼ tsp ground cinnamon

Place the fish in a single layer in a dish. Mix all other ingredients together and pour over the fish. Cover and refrigerate for 2 hours, turning the fish over after 1 hour.

Preheat the oven broiler with the rack set 4” from the coils.

Place the fish on non-stick foil on a baking sheet. Keep the marinade because you will use it for basting. Broil for 3 minutes. Baste with marinade and broil 2 more minutes. Turn fish over. Broil for 3 minutes. Baste and then broil again for 2 minutes.


Sometimes I like swordfish and sometimes I don’t.  This time I did. Perfect!



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  • At 2011.04.05 07:33, J said:

    I love the VDOT chart! I use it all the time. Not sure if it is better than McMillians charts but its good either way!

    • At 2011.04.05 11:40, Joanne said:

      I never really knew what the VDOT was. But for my first marathon trained by the J.Daniels method and it seemed pretty accurate.

      • At 2011.04.05 07:41, Tammy said:

        That fish looks amazing. I love the sound of the marinade and would probably try it on another variety as swordfish isn’t my favorite.

        • At 2011.04.05 11:40, Joanne said:

          Swordfish isn’t my favorite as well. But this particular night, it turned out terrific.

          • At 2011.04.05 07:45, Heather said:

            I love the VDOT chart, too!! I just don’t like what it tells me most of the time…..hehe…. 🙂

            • At 2011.04.05 11:41, Joanne said:

              Well… it gave me a good no. but now I want MORE!

              • At 2011.04.05 10:15, Jen said:

                That fish looks so good! Great job on your PR! I’m sure you’ll do so good at Boston. I think your plan is perfect, run based on how you feel and at mile 22 turn it on! How exciting! Now I’m going to go check out that VOT chart!

                • At 2011.04.05 11:41, Joanne said:

                  Thanks Jen 🙂

                  • At 2011.04.05 19:08, Liz said:

                    This looks delicious! I’ve never had swordfish before, but it looks like it has a nice, firm texture. What is the taste like? Is it fishy or mild?

                    • At 2011.04.06 16:01, Joanne said:

                      It’s mild. But I always douse mine with a lot of lemon because the darker part of the fish can be very fishy.

                      • At 2011.04.05 20:33, Bela said:

                        OMG you will only look at your pace at mile 22, I could never do that. I am so obsessed with looking at my pace its terrible.. I need to work on that.
                        Swordfish looks yummy!

                        • At 2011.04.06 16:02, Joanne said:

                          If I look – I panic because I always start out so slow. I would really hate to try and push the limits then have to crawl over the finish line. I’d rather feel good and have fun.

                          • At 2011.04.05 23:00, Amanda @ bakingwithoutabox said:

                            Congrats on the PR!! That is crazy good time. I’m obsessed with the little pace clocks at the mile markers. Even though I know I’m way off since I’m in a later corral. Fingers & toes crossed for your very best at Boston!

                            • At 2011.04.06 16:02, Joanne said:

                              Fingers and toes have been crossed since I got in. 🙂

                              • At 2011.04.06 07:47, Medeja said:

                                I wish I knew at least how to buy fish 🙂 usually I just have a look and leave 🙂

                                • At 2011.04.06 15:53, Nelly said:

                                  Thanks for the comment on my blog! All of your advice is great. I finallly had a sort of ephinany recently, and now I think I can play soccer at a reduced intensity, which should allow me to play on the field again. Likely I’ll play again in about 3 weeks ago.

                                  And that is awesome news about your projected marathon time! I know Boston is a tough course with the hills, but that projected marathon time is great. You might be making Boston an annual pilgrimmage!

                                  • At 2011.04.06 16:04, Joanne said:

                                    An annual event for me? I don’t think so. I like small races. 25000 people PLUS is over my head. I’m going to be shaking in my shoes and, if I do run it fast, it’s because I’ll be scared to death and want to get it over with.

                                    • At 2011.04.07 01:51, Kankana said:

                                      i too don’t like sword fish much .. it’s too rough for my taste 🙂 This one does looks nice! Thanks for dropping by in my blog.

                                      • At 2011.04.08 01:20, Jenny (VintageSugarcube) said:

                                        That fish looks sooooooo good! I’m going to try that marinade soon. 🙂

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