Ingredients
4 Beef short ribs (900g)
1 Carrot
1 Onion
1 Celery stalk
1 cup Red wine
1 litre Beef stock (4 cups)
2 clv Garlic
¼ cup Vegetable oil
⅓ cup Flour
2 sprig Thyme
2 sprig Rosemary
Salt and pepper
Method
1. Chop vegetables
2. Season ribs and pan fry in oil (high) until brown then remove
3. Saute vegetables (same pan)
4. Add flour, red wine and stack bring to simmer
5. Add ribs, garlic, thyme and rosemary
6. Cover and bake at 400F for about 90+ minutes
* Goes well with mashed potatoes, couscous or rice.
Marathon Training.
Training for a Marathon requires 60 to 80 kilometers of running every week for about 16 weeks. Long runs are 21 to 32k and are usually done on weekends. I find it best to train with members of a running group like Nike Run Club (NRC) or the Running Room. A "don't stop, won't stop" attitude really helps especially when thinking of quitting! Happy running 🙂