Another hour, more power

This is such a solid workout. None of it is at lung-busting intensities, but there's enough work that at the end, you know you did something. And not just a little something, but a lot of something.

The riding part went well, although it continues to amaze me how the slightest blink in concentration can drop the wattage so quickly. Just a tiny lapse, and watts are down 10-15w. I was able to keep it up where I was supposed to, which was 15w higher than last time. I continue to build strength on the bike this year. I was fully expecting my run to be my big weapon this year, and maybe it will in the future as I bring it back up, but my riding is pretty strong right now. I can't complain about that.

The run was shaky to start. This was the first higher tempo run I've done with the new running form, and I think I may have changed too much, too quickly. The POSE running technique, while it has some real benefits, requires a lot more from the hamstrings than my old form, so I've backed off the changes a bit. I'll work on a bigger change over the winter, but for now, I'll keep my strides in to work on form, and just focus on a couple of minor cues. The main one is one I had years ago, but forgot about. As you're running, imagine a rope is hooked into the bottom of your ribcage, and being winched up from the top of a two-story building a couple of blocks away. This opens my chest up, and gets a nice forward lean, without "sitting in the bucket". I was running too vertical, and my feet were too much in front. I'm hoping this will balance the change, so I can keep running well over the next few months. Once I got that grooved last night, the run went well. I was taxed, but probably could have kept it up for another couple of miles.

Bike: 70 minutes, w/2x20 minutes @ 95% FTP (285w), 5 minutes recovery
Run: 3 miles @ 8.5 mph + 4 strides