11.56 3k Ladder to kickstart things again.

Friday 28/12/07, 2030hrs @ Noranda grass Track; Ran 3km ladder in 11min 56.33. Heart rates of 174, 192, 192,and 192. Times for 500m/1km/1km/500m were 1.43/4.02/4.16/1.53.
Average speed of 3.58.78 per km.

A little slower than my last effort on this session on 2nd November 07 (11.54), but slightly faster than the 11.58 I did in June this year. Not in the same ballpark as the 10.26 I did for this session on Lake Monger in January 2003. But hey if I ever manage to put several weeks of consistent reps together (i.e at least 3-4 times weekly), and improve lifestyle at the same time a little, then hey there is no reason why we couldn't get back to that and start threatening the PB's.

Kinda struggled into gusty South easterly headwinds. Tried to "float" with the tailwinds in the back straight, and push hard (concentrating on leg speed especially) into the wind in the front straight, but battling the headwinds was sapping me too much by the second 1k rep, as a result I had pretty high heart rates (192) for the last three reps, and really had to work hard to hold 'em together timewise. A bit frustrating especially as the times for my first 500 (1.43) and first 1k (4.02) were a bit faster than the last time I did this session, and for awhile I thought I had some sort of chance of beating last months effort. Being late at night probably made it a little more tricky as it gets a bit hard to see lane markings etc at times, and I have to use the light on my watch as the floodlights are not quite as good as daytime, although they are pretty good at Noranda.

Tood advantage of an easy day at work today, and felt ready mentally and physically to get out there tonight. Also my wife had Jacob looking like he was going to sleep, and having got home from work earlier than usual, it was a good opportunity, so cranked up my Prodigal Sons CD: Re-Ignite and headed for the track, finally!
A few weeks ago I saw an old exercise bike on the verge that someone was throwing out, and it still worked ok (apart from the speedo being dead), so I took it home, and tonight I did an extra 3 minutes cycling warm down on that, which will help my recovery from this session. Still did the usual jog and stretching afterwards as well. So maybe a great way to kickstart my plans for hopefully a much better 2008 running campaign, after the mediocore effort in 2007, and the pathetic effort in 2006, although admittedly getting married and having a kid do make it hard to do lots of training while you adjust to these things...so reasonably happy with this track session as a restart.