Who wants to hear their heartbeat?

Track is back!  I had my first big track workout last Friday that, both, set up the 1/2 this weekend and, also will get me ready for more track.  The workout started out with a few 2 minute pickups that were done just to warm-up.  After we changed into our flats and did some strides we started out with a 3000m in 8:19 that was supposed to be 5 seconds faster each km.  Gillis and I ran 2:49, 2:47, 2:42.  After that we had 5.6km of intervals starting with 1000m and ending with a couple of 400’s in which I broke 60 seconds for the first time in, what seems like, 2-3 years.  I was pretty pumped about the sub 60 and Derek Snider said “you just ran 8:19 and you’re pumped about the 59?”  Sub 60 second 400m seem to be more rare than sun 8:20 3000’s for me.

An article about Speed River came out in the National Post last week.  The reporter, Ben Kaplan, actually ran the workout (not as much volume as Gillis and I) with the group which was quite impressive.  As it turns out Ben has run 3:09 for the marathon so he was able to handle the training.  The workout we did in the article was 2 X (3 X 4minutes, 10 minutes / 1 minute rest) //5′ rest between sets.