Health: mobility note (ankle dorsiflexion baseline L4/R6) + plan support floors

Half-marathon-plan.md

@@ -34,6 +34,8 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c
 | 12 | Nov 16 – 22 | 4 km | 4 km | 12 km (taper) |
 | 13 | Nov 23 – 29 | 3 km | 3 km | **21.1 km** (Nov 29) 🏁 |
 
+> **Sep 13 update — week 2 repeats.** The 7 km long run was stopped at ~2 km (left lateral ankle, peroneal flare after a Friday concert in flat shoes). Both ankles fail the 10 cm dorsiflexion screen — **left 4 cm, right 6 cm** — so ankle mobility is now on the critical path to Nov 29, not a side quest: see [[Health/mobility]]. The dated rows below shift by one week if the ankle clears by Sep 16.
+
 ## Pacing
 
 - All runs easy — conversational, HR 135–150. On long runs, walking is allowed whenever. Time on feet beats pace.
@@ -60,7 +62,16 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c
 - 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.
 
+## Support floors
+
+- **Mobility, 10 min daily** (after morning coffee) — ankle dorsiflexion is the #1 item; full protocol + baseline test in [[Health/mobility]].
+- **Shoes** — stability category for flat feet; Jogflow 190.1 maxes out ~4 km.
+- **Smoking** — quit active since Sep 6.
+- **Eating floor** — Sunday cooked batch, 2–3 L water, D3 2000–4000 IU.
+- **No strength training during the block** — strength is a 2027 layer.
+
 ## Connected
 
 - [[Runs/2026-08-29]]
+- [[Health/mobility]]
 - [[life-systems-blueprint]]