Training Schedule and More

Marathon Training Schedule
Atlanta Marathon October 30, 2011

Week 4

10-20 minute warm-up 5 x 1K (400m RI) 10 minute cool-down

1 mile easy 4 miles @ Tempo pace 1 mile easy

Distance: 12 miles Pace: PMP + 45-60 sec./mile

5-Minute Grapes in Honey-Lemon Sauce

This is a quick flavorful way to serve grapes in a no-bake dessert. With a no-bake recipe you save vitamins, minerals, antioxidants, and most of the nutrients by not exposing to the fruit to the temperatures used in baking. Enjoy!

Prep and Cook Time: 5 minutes Ingredients: 1/4 cup green grapes 3/4 cup red grapes 2 tsp lemon juice 1 tsp lemon zest* 2 TBS honey Optional: sliced almonds

Directions:

1. Remove grapes from stem and place in two dessert dishes.
2. Mix honey with lemon juice and lemon zest in a small bowl.
3. Spoon over the grapes and serve.

*Use an organic lemon, if possible, to avoid wax coating.

Serves 2