Perhaps I should be more clear. My stroke is sloppy for me. It isn't me riding with my knees poking out :-D I am just looking for a tighter system to help me improve my technique. Having only limited experience with SPD and no experience with road, this is where you come in. It sounds as if SPD is my answer.

I am fortunate to work in a place with a loose dress code. Cycling shoes with the rigid soles (moreso than any other non-cycling shoe) make my feet feel much better, so I wear them most of the time. Details can be found in a thread I started on foot discomfort. This thread here is not about my feet, but more about tightening my pedal stroke.