Update half marathon plan: Wed/Fri/Sun schedule, race day Nov 29

Half-marathon-plan.md

@@ -6,25 +6,25 @@ tags: [plan, half-marathon, training, fall-2026]
 
 # Half Marathon Plan — Fall 2026
 
-**Goal: 21.1 km by Saturday, November 28, 2026.** Walking allowed, finishing is the goal — first half is about the distance, not the time.
+**Goal: 21.1 km by Sunday, November 29, 2026.** Walking allowed, finishing is the goal — first half is about the distance, not the time.
 
 Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the cold). VO₂Max 46. 13 weeks, 3 runs/week.
 
 ## The three rules
 
-1. **The floor is the contract.** 3 runs/week minimum (Mon, Wed, Sat). Anything above is bonus, never required.
+1. **The floor is the contract.** 3 runs/week minimum (Wed, Fri, Sun). Anything above is bonus, never required.
 2. **Never miss twice.** One miss = life. No backfill, no shame — show up the next day.
 3. **The first km is always slow** (7'30"+). It seeds the whole run.
 
-## Schedule — Mon / Wed / Sat
+## Schedule — Wed / Fri / Sun
 
-| Wk | Dates | Mon | Wed | Sat (long run) |
+| Wk | Dates | Wed | Fri | Sun (long run) |
 |----|-------|-----|-----|----------------|
-| 1 | Aug 31 – Sep 6 | 3 km | 3 km | **6 km** (Sep 5) |
+| 1 | Aug 31 – Sep 6 | 3 km (Sep 2) | 3 km (Sep 4) | **6 km** (Sep 6) |
 | 2 | Sep 7 – 13 | 3.5 km | 4 km | 7 km |
 | 3 | Sep 14 – 20 | 4 km | 4 km | 8 km |
 | 4 | Sep 21 – 27 | 4 km | 5 km | 9 km |
-| 5 | Sep 28 – Oct 4 | 4 km | 5 km | **10 km** (Oct 3) ⚠️ checkpoint |
+| 5 | Sep 28 – Oct 4 | 4 km | 5 km | **10 km** (Oct 4) ⚠️ checkpoint |
 | 6 | Oct 5 – 11 | 5 km | 5 km | 11 km |
 | 7 | Oct 12 – 18 | 5 km | 6 km | 12 km |
 | 8 | Oct 19 – 25 | 5 km | 6 km | 13 km |
@@ -32,30 +32,32 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c
 | 10 | Nov 2 – 8 | 5 km | 6 km | 16 km |
 | 11 | Nov 9 – 15 | 5 km | 6 km | 18 km |
 | 12 | Nov 16 – 22 | 4 km | 4 km | 12 km (taper) |
-| 13 | Nov 23 – 28 | 3 km | 3 km | **21.1 km** (Nov 28) 🏁 |
+| 13 | Nov 23 – 29 | 3 km | 3 km | **21.1 km** (Nov 29) 🏁 |
 
 ## Pacing
 
 - All runs easy — conversational, HR 135–150. On long runs, walking is allowed whenever. Time on feet beats pace.
-- Monday = recovery jog the day after the long run. Keep it genuinely easy.
+- **Friday stays short and boring** — it's 48h before the long run. No heroics, ever.
 - 16 km+ long runs: carry water. 18 km: eat something at halfway.
 - If 16 or 18 feels wrong, repeat the week. The plan bends; the floor doesn't.
-- Tue/Thu are pure office days — no running pressure, no excuses needed.
+- Tue/Thu are office days, Mon is off — the long run gets a full 3-day recovery window before the next run.
 
 ## This week (Aug 31 – Sep 6)
 
 - [ ] Buy distance shoes — **stability** category (flat feet): Asics GT-2000/Kayano, Saucony Guide, Brooks Adrenaline, Mizuno Wave Inspire. Try in a shop. Jogflow 190.1 maxes out ~4 km; the half is impossible in them.
-- [ ] Nov 28 in the calendar: "21.1 km — walk if needed, just finish."
+- [ ] Nov 29 in the calendar: "21.1 km — walk if needed, just finish."
+- [ ] First run: Wed Sep 2, 3 km easy. Mon/Tue fully off.
 
-## Checkpoint — Sat Oct 3 (10 km)
+## Checkpoint — Sun Oct 4 (10 km)
 
-- Feels controlled (HR settled, not a death march) → keep climbing to Nov 28.
+- Feels controlled (HR settled, not a death march) → keep climbing to Nov 29.
 - Feels like a fight → hold at 10–12 km long runs, make Nov 1 a 10K day, half moves to spring. Decide with data, not feelings.
 
 ## Context
 
 - Smoking: stopping by end of next week (Sep 13). Will show up as lower HR on long runs.
-- Drinking nights: cutting back. Saturday long runs make Friday night decide itself.
+- Drinking nights: cutting back. Sunday long run → **Saturday night is the sacred one** — a late Saturday kills the Sunday run.
+- Race: undecided — solo time trial Nov 29 if no race found; decision later.
 - Baseline: Aug 29 = 6.56 km @ 7'08", 157 bpm avg, 29 min anaerobic — post-illness signature, HR settles ~20 bpm within a week of normal running.
 
 ## Connected