I did a Brick today of a 20mile bike and a very short run. The ride was an easy zone 1/2 ride with the exception of a few spots of hills and on the last uphill on the way home I tried to run up my heart rate looking for the elusive Max HR.
Goal for the run: Get a sense of the transition and try to run easy. I also wanted to try for maxHR.
I felt much better running with the ER technique than normally in a brick. The smoothness and lack of the pounding in the technique really pays off. Also, using the technique after running really accentuates the use of the "big" muscles of the hip flexors and glutes. My quads were a little tired from the bike, and the ERT helped avoid more strain on them.
I didn't have time for a long run, so I basically did a 3/4 mile down the hill and up the hill (which I have more reliably gauged varying from 3-8% grade, not the 15% I previously judged it to be... Still long and steep, but not so crazy as I said before).
Uphill was particularly instructive. I could really feel the difference in the ERT.
While I didn't get a whole lot out of the short run, I'm very encouraged by what I felt in this short one today. Especially when I was a little bit tired, the ERT really seemed to pay off.
On the uphill, I really tried to run at my top end to get my Max HR. Strange results both on the cycle and the run. In both cases, I couldn't get over 170 bpm. Seems strange, since recently I was much higher than that, and I don't think I've improved my Cardio system that much that fast.
So scotch that for now.