Cross Training Day - 223 Lbs - RHR - ??

Yesterday Dan & I ran 5km in about 30 minutes and I am starting to feel pretty good.

We changed strategy and did 9 minutes run and 1 minutes walk for 3 minutes with a warm up before and after. No music but a good conversation.

I met yesterday with Graham Westwood. Graham is owns Procarta, a pretty cool software application that is an electronic performance support system. Very useful for those of us who do process design and change management work.

Graham is a marathon coach so he was giving me some tips and send me some material that will help me to train. He is very big on the run 3 times per week and walk for a minute. He is a coach for the Furman method. Here is what he had to say

"Here is the Furman program which I teach as well as supporting materials. It might be wise if you and I can go for a run some day so that I can get a sense of any issues that might get in the way of Greece."

Thanks Graham - I appreciate the support. He also suggested that I do the Toronto Scotia 1/2 marathon so I will sign up for that.

Today is a Cross Training day (XT) and so I rode to the Y and back. I cancelled my membership as it will be hard to get there while I am training but will likely rejoin when I come back. (Saves me $93 per month that I can donate to the Arthritis Society).