I didn't get my times down to where I wanted this week, but I still have four weeks before the race so I will continue with a 600 meter race-pace segment next week instead of increasing to 750 meters.  Instead, I think that I will increase the warmup piece back to 1000m at high SPM. And I'll probably extend the 5 minute rest before the race piece to 8 minutes.   I would very much like to see a 1:42 pace over the 600 meter race before I move on to a longer piece.

I've been experimenting with SPM this week and I think that I actually do better when I can keep my legs moving in the low 30spm range - even if I feel like they will fall off.  Perhaps it is my back and arms that are giving  me the grief.  Or my lungs.  Or...  But it seems to be my legs that burn first.  Once I hit the wall, I start throwing my head back early, my breathing goes to hell...  Perhaps I really just need more endurance training - UGH!!! Anything but that!   Well if I can't hit 1:42.0 next week, I'll have to increase the strength piece, maybe double it up or more.

2,000m	08:34.6	02:08.6	1/29/2010	33spm. maybe I do better at low 30s spm??
600m	02:04.6	01:43.8	1/29/2010	better, but not what I want
500m	02:06.5	02:06.5	1/29/2010	41spm(!!)
2,000m	08:46.6	02:11.6	1/28/2010	28spm
600m	02:04.9	01:44.0	1/28/2010	full bore, but died at end
500m	02:05.5	02:05.5	1/28/2010	36spm
2,000m	08:46.6	02:11.6	1/25/2010	strength training - but not as good as yesterday
600m	02:11.3	01:49.4	1/25/2010	tried to be at race pace, but nooo
500m	02:01.3	02:01.3	1/25/2010	warm up at 38spm
2,000m	08:34.7	02:08.6	1/24/2010	28-30 spm - full slide. Twice as long for strength / endurance.
600m	02:06.0	01:45.0	1/24/2010	extended distance - couldn't complete in one stretch.
500m	02:02.0	02:02.0	1/24/2010	39spm - change in routine. Warm up only