After my near death experience ;-), I hit the treadmill for an easy thirty minute run. I am in the transition phase of my yearly tri training plan, and everything is at or below aerobic threshold (AeT). I found out something really neat on the treadmill last night too. If I focused on my form and stayed around 90 steps per minute, I could keep my heart rate under 147 (est AeT). When I let my mind drift and lose focus, like by watching the game on TV, my HR would creep back up above 150. This is some kinda sign that proper form = more efficiency.
Tomorrow, its back on the trainer for a ride, then off to the gym for some fo reals strength training, all in preparation for drinking my weight in beer to ring in the new year!