Did a short run around the neighborhood and through the trees by the creek. After 10 minutes I stopped to do some active stretching. My quads, hamstring, and hips are super tight and the beginning of the run is usually pretty uncomfortable. Did 3x10 seconds of high knees. This was harder than I thought it would be.
Total time 25 minutes, zone 2-3
Followed run with a bike. On the bike I did some spin ups. One thing I need to work on is my cadence. I am much more comfortable at 75rpm than 100. Also, Erik made me some tubeless tires. It was great. The low air pressure allowed me to ride over bumpy trail and roads like it was smooth. I also felt a had good grip cornerning. I have new tires so maybe that is part of it also. I also did 6 10 second sprints with a long recovery. I think in races I just need to be calm and get my foot in the pedal without to much anxiety. Each sprint I always found the pedal. I need to trust myself. Also, my bike hasn't been ridden by me for a while and a few people have borrowed it. I think the fit is awful right now. My upper back and neck painfully cramped up during and after the ride.
Total time 1:30 Mostly zone 2
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